‘Uncategorized’ Category

  1. Bodacious Banana Pancakes

    September 16, 2017 by Heather


    These gluten-free, dairy-free, grain-free pancakes are light and comforting without the heaviness of many similar recipes which include almond or coconut flour.  A truly nutritious, balanced treat!  This recipe serves about 4 people, but it’s easy to halve or double for a different crowd.  I highly recommend leftovers; toast them later and spread with peanut butter for a delicious snack.

    • 5 large bananas, ideally very ripe (covered in little brown spots)
    • 8 organic eggs, ideally extra large size
    • 2.5 Tbsp organic peanut butter (if peanut is an issue, use sunflower butter or almond butter)
    • 2.5 tsp chia seeds
    • 2 tsp vanilla extract
    • 1.5 tsp cinnamon
    • 1/8 tsp nutmeg
    • 1/4 tsp sea salt
    • 1/2 tsp baking soda
    • 1 tsp baking powder
    • Optional:  about 8 drops of liquid stevia extract (good for those with a sweeter palate – or perhaps help you to avoid slathering them in syrup. )
    • Coconut oil for cooking

    Put all ingredients in a mixing bowl, adding the chia seeds last.  Blend with a hand or standing electric mixer  on medium-high speed for about 15-20 seconds (a hand blender will work too).  Don’t over blend; some dime-sized bits of banana are fine and will make for a lovely texture.  Let batter stand while you prepare the pan.

    Put 1 Tbsp coconut oil in a cast iron, ceramic or stainless steel skillet or large saucepan.  Heat on medium heat until coconut oil is shimmering and spread evening across the pan.  Stir batter gently a couple of times to blend it; the chia seed will have thickened the mix while sitting.  Drop batter about 1/8 cup at a time – to make 3-4″ pancakes.  Cook until edges start to brown and top surface has some air bubbles.  Flip and continue cooking about 1 minute.  Don’t overcook, or they will be dry.  Use more coconut oil for each batch.

    I loved these pancakes without any topping, as the banana flavor is wonderfully sweet.  The peanut butter adds richness without any real peanut flavor.  Savor the delicate flavors and light texture; a douse of maple syrup would probably drown it all out.


  2. Cozy Nuttiness Cereal

    May 6, 2017 by Heather



    Truth be told, I am a hot cereal fan.  However, oatmeal and I are just not friends.  It is way too high glycemic for me first thing in the morning with insulin resistance as a result of cortisol issues.  But I confess I am in love with this new combination.  It’s creamy, cozy, and filling but also has a nutty chewiness that is very satisfying.  Unlike oatmeal, this combination is high in protein and loaded with healthy fats as well.  An excellent choice  in particular for those seeking a lower glycemic diet (e.g. diabetes, weight loss, hypertension) but crave carbohydrates for breakfast.  Most of these ingredients are available in the bins at Whole Foods Market or Sprouts– cheap!

    • 2 Tbsp toasted buckwheat groats
    • 1 Tbsp hulled hemp seeds (aka “hemp hearts”)
    • 1 Tbsp ground flaxseed (not whole; they won’t be digested well)
    • 1 Tbsp hulled sesame seeds
    • 1 heaping tsp chia seeds
    • dash of himalayan salt
    • 1/3 cup coconut milk (“light” version, in the can.  Note, a whole can will conveniently last you a workweek for this recipe!)
    • 1/3+ cup water
    • optional (any or all of these!):  1/2 tsp vanilla or 1/4 tsp cinnamon or dash of nutmeg (If you’re lucky enough to have some on hand, a pinch of actual vanilla beans*
    • optional:  a few drops of stevia or 1 tsp honey or 1 tsp  maple syrup*

    Ideally, combine all ingredients in a small bowl the night before and stir well.  You can cover the top with a plate or lid and just leave at room temperature overnight.**  The next morning, stir the ingredients and pour into a small saucepan. Cook on high heat for ~2 min (it should be gentle bubbling).  Turn heat to low and continue cooking for 4-5 minutes, stirring occasionally to prevent sticking/burning (if necessary, add an extra Tbsp of water).  Serve hot, perhaps sprinkled with a few pumpkin seeds or a few currants or some crunchy banana chips.  Fantastic on a frosty morning!

    *A couple of friends tried this recipe and shared their faves…  One loved it with honey and the pumpkin seeds.  Another one skipped the sweeteners and added a Tbsp of dried currants. Another one topped it with frozen organic blueberries; stirred in well, they melt quickly and give off delightfully summery juices.  Still another used a few drops of stevia, cinnamon, and stirred in a heaping Tbsp of organic brown rice protein powder. And one other loved mixing in some almond butter.  Yum!!

    **  If you forget or don’t have time to soak overnight, no worries!  Simply combine and cook in the morning.  Soaking the seeds overnight will make your cereal creamier and also reduce the phytates (minerals binders) in the mix, making more nutrients available for you to absorb.

    If you try it I would love to hear from you! Let me know if you made any modifications and what those were!!

  3. Step into your power!

    May 25, 2016 by Heather

    Step into your power...


    I registered for a health coaching retreat today and I cried.  It was one of those ugly cries.  I cried because it’s been a long journey to get to this point of stepping into my power.  Someone told me a few weeks ago that my story may inspire someone to step into their own.  So I hope parts of my story resonate with you and that maybe you can share it with someone that might also be moved by it.

    You may ask what this has to do with Fibro or chronic illness or healthy living.  It does because our emotional wellness is so very much connected to our physical being.  And for a very long time I fought an uphill battle trying to balance the two.  Until I met this wonderful man that showed me how it is supposed to be.  The reasons why I am where I am today is because I knew I deserved better and I hope that if you’re in the situation I found myself in that you too realize the very same thing.  Everyone woman deserves to be treated like a queen.  I truly believe that.  But, we, as chronic illness warriors, need and deserve someone that will love and support us even on our toughest days.  I know that that person is not easy to find.  In fact, it took me this long to find him. But I implore you not to give up and not to settle for any less than you deserve.

    Let me back up and tell you a little about my story so that you understand.  In 2008 I was married to a man that seemed to be the perfect spouse.  Sure, we had our problems, but I never had any indication that soon after we were married he would throw a glass across the room toward my head.  And that started the cascade of abuse that ended our marriage in 2013.  I will spare you the details.  But once I decided that I could not longer live like that I fought and clawed my way out until I could change the locks and file for divorce.  That took a couple of years of biding my time until I could get to that point.  Soon after I met a man that swept me off my feet.  I had many red flags but ignored them.  Please do not ignore the red flags.  If you take nothing else away from this post, please listen to your gut!  I lived with this man for three years, during which time the abuse kept escalating and I left.  That is condensing things a great deal but you see I did not leave a bad marriage to relive it again in my next relationship.  I could have stayed for convenience but I value myself too much.  So I packed up my stuff, put most of it in storage, and moved in with a friend.  Was that the easy way out?  No, but I needed to protect myself, my heart and my pets who were also suffering.  My poor cats lived in a room for two months.  I will never forgive myself for doing that to them.  But they were safe right?  I see now that the reg flags were screaming at me early on to listen to them.  But I didn’t.   I’m hoping that my story inspires some of you going through something similar to listen. 

    So back to why I cried when I registered today for that retreat.  Because when I left that house in February with all my crap and no direction I promised myself that I would never settle for less than I was worth, even if that meant being alone for the rest of my life. For two months I cried.  I’ll be honest I think I was severely depressed.  But I kept plugging along.  Because people count on me to be the strong one.  Until a friend I had known for several years became much more than a friend and turned out to be everything I could have ever hoped for.  I cried today because I have never been so completely supported in all that I do.  I’ve never been so completely supported in my illness.  I was always jealous of those women that had that spouse or significant other.  Ladies, I know they are difficult to find. But I’m writing this post not so much that you know my story, but that you know your worth and if that isn’t being supported that you find a way that it is.  Listen to the flags, listen to your heart.  It won’t lead you astray.  You are powerful.  You are worth every bit of wonderful.  It exists.  Step into that.

    Peace & love,


  4. Top 10 Weight Loss Tips

    July 2, 2015 by Heather

    Top 10

    Have you been struggling with losing weight?  Here are some tips that should get you on the road to reaching your goals!!

    Hunger is often confused with dehydration. Next time you feel like having a snack, have a glass of water.
    Even mild dehydration can alter our body’s metabolism, so aim to drink 1/2 your weight in ounces and limit or remove soda, caffeine, and alcohol. Drinking water before meals can help promote weight loss, and studies show that those who drink two glasses of water 20 minutes before meals feel fuller and eat less.

    Replace refined carbohydrates like white bread, pasta, bagels, cereal, and pretzels with complex carbohydrates like fruits, vegetables, whole grains, nuts, seeds, and legumes. Fruits and vegetables are high in fiber, which slows digestion and promotes stable blood sugar levels. Complex carbs are also packed with antioxidants that help reduce inflammation in the body. Whole grain carbohydrates should always be chosen over refined varieties. Think about eating foods in their most natural forms.

    A common misconception is that fat should be completely eliminated. In reality, we could not live without fat. The body utilizes dietary fat for energy, healthy hair, skin, nails, vitamin absorption, and normal
    everyday bodily functions. Good fats promote several health benefits such as protection against heart disease, cancer, Alzheimer’s, and depression as well as reduced blood pressure and lower cholesterol. Choose sources such as raw nuts, seeds, fish, avocados, and extra virgin olive oil.

    Our bodies require protein to continuously renew and replenish our cells, stabilize our blood
    sugar, and give us energy. Our bodies are literally made out of the amino acids that make up protein
    in our food. Many foods contain protein, but the richest sources include animal products like meat,
    dairy, eggs, and fish as well as plant sources like beans, nuts, and seeds. When choosing animal protein sources, be conscious of the way the animal was raised andwhat it ate. Grass-fed beef and free-range chicken are healthier and more ethically sound choices than feed lot meats. Organic yogurt and cage-free eggs are great for vegetarians, while tofu, tempeh, and peanut butter are good vegan protein sources.

    By eating a hearty breakfast, you’ll give your metabolism a jumpstart andbe in better control of your cravings. When we miss our first fuel of the day, we are often hungry by mid-morning and more likely to engage in mindless nibbling, snacking, overeating, and over compensating for any calories “saved”
    by skipping breakfast. Studies repeatedly show daily breakfast consumption is associated with
    maintaining a healthy weight.1 But if you’re not ready for breakfast early in the morning, listen to your body and eat when you feel it’s best for you.

    It’s important to balance your food intake throughout the day to help maintain normal blood sugar and decrease the chances of binging when hunger strikes. Try to keep track of your meal choices and balance your caloric intake. Feeding your body on a regular basis lets it know food is available and it’s okay to burn energy rather than conserve and store it as fat.

    Exercise has enormous benefits for your mind and body, with research boasting decreased body
    weight, smaller waist circumference, lower resting heart rate and blood pressure, AND it boosts your
    mood! Strive to be active at least 30 minutes every day to help keep your body strong and lean.
    Try these tips for starters:
    • Get off the subway or bus one stop earlier.
    • Take the stairs instead of the elevator.
    • Go on nightly jogs or walks with a friend
    or your dog.
    Even playing with your children in the park or trying a hand at gardening will keep your body active.

    Research suggests that those who sleep five hours or less weigh five pounds more than those getting at least seven hours of shut eye per night. Lack of sleep disrupts circadian rhythms and can lead to inefficient body regulation of energy balance, metabolism, and appetite. Abnormal leptin and ghrelin levels -hormones that tell your body “I’m full, stop eating” – can go away with too little sleep.
    Said simply: Sleep more, eat, and weigh less! Strive for 7-8 hours of sleep each night.

    Cooking meals at home allows you to control portion sizes, the quality of ingredients, and cuts your intake
    of sodium, fat, and calories. Try to avoid frying foods by learning how to roast or bake, and eat more raw
    foods to boost flavor and cut calories. Also try experimenting with herbs and spices to reduce salt intake.

    Be a food detective and investigate what you choose to put into your body. Check labels and avoid ingredients such as sugar, trans fats, high fructose corn syrup, and long chemical names that
    are hard to pronounce. The healthiest foods are those found just as nature intended – whole and
    unprocessed. When was the last time you saw an ingredient list on a stalk of broccoli or a fresh fillet of salmon?

  5. Drink your weeds?!….

    February 21, 2015 by Heather

    Dandelion Tea

    So I was walking around Ocean State Job Lot the other day, in need of some coconut oil, when I wandered into the tea section.  I love different kinds of tea so decided I would grab a few boxes.  Winter Spice…, that looks yummy!  Oh and some Chai!  That’s always good!  Dandelion?!  Um, what’s THAT taste like?  I remembered someone in my Fibro group saying they wanted to try it and I knew it was a diuretic and let’s face it, who doesn’t want to lose bloat, so I put it in my cart.  I had some last night with raw honey and coconut oil.  I’m not quite sure what it tasted like.  I can’t quite place it.  It wasn’t bad.  It didn’t taste like grass like I expected.  So I decided to investigate about it’s health properties and from what I’m reading I’ll drink this stuff all day long, even if it did taste like grass!  Here are some of the health benefits I read about…

    ~Dandelion leaf tea is an excellent supplement for helping with digestive issues, such as diarrhea and constipation. It is also used in many herbal detoxification formulas. Dandelion tea is also a diuretic that helps improve liver and kidney function. It can aid sufferers of hepatitis and those with liver disease. The tea is believed to regulate electrolytes in the blood, which may help to restore balance after a bout of diarrhea or vomiting.

    ~Due to its natural detoxification properties, dandelion can help to aid weight loss. Who doesn’t like some weight loss?! The tea also works as a cleanser to improve the appearance of the skin. It is a powerful antioxidant, which can also help to ward off viruses and strengthen the immune system.

    ~It is an anti-inflammatory!  We know what that means!  Awesome for fibro peeps and those with auto immune issues!

    ~Dandelion leaf tea is believed to be able to help sufferers of diabetes (both type 1 & 2) and can also help lower cholesterol.

    ~Memory loss due to age is believed to be alleviated by regular consumption of dandelion root tea and so may help those with the early signs of dementia or Alzheimer’s disease.  Hmmm…I wonder if it helps with Fibro fog?!  Stay tuned!

    ~Dandelion Tea is often used as a coffee substitute, with none of the coffee side effects.

    ~Dandelion can be used as a wash when the tea is steeped slightly longer than normal. The tea can be applied directly to the skin to help cleanse the pores, giving clearer, brighter skin and can be ideal for those prone to acne. Due to its anti-inflammatory properties, dandelion is also ideal to use as a wash on wounds such as small scalds or burns and bruises.

    As always if you’re on meds that might interact with Dandelion Tea or have an allergy to Dandelion then I would either check with your doctor or avoid the tea altogether. 

    I usually have two cups of tea a day.  I’m going to start replacing one with the dandelion and see how it goes.  Stay tuned!  And let me know if you try it!!

    Peace and Love!


  6. 21 Days to the New You!

    February 3, 2015 by Heather

    It's Never too lateYOGA CLASSES


    I’m sure you’ve been hearing all the buzz on the 21 Day Fix on social media, the TV etc.  You might be saying to yourself, “I can’t do that!”  I’m here to tell you you can!  So many of my Fibro customers are having great results with Shakeology and the 21 Day Fix.  They are getting stronger, having less pain and flares and generally feeling better about themselves!  And the best part is it’s on sale this month with a few different options to get started!  Are you worried about falling off the wagon and not feeling accountable to anyone?  Great news!  You will have myself as your Coach and a group of Fibro ladies that are awesome, experience the same struggles you do, and are ready to cheer you on! 


    If you are interested in getting started send me a message and let’s get you started!

    And if you’re in the part of the country getting all this snow, stay safe and warm!!  I know I’m ready for Spring!!

  7. Do I make you uncomfortable?

    January 17, 2015 by Heather


    p o s i t i v e v i b e s . c o m

    It was bound to happen again my friends.  Attacked again, on my own page.  I guess I need to get used to the fact that there will be haters.  But if you do not like my page and what I have to say then it is very simple and easy to leave.  It is, however, just plain rude to come to my page and attack me when I did nothing to provoke it.  I don’t go to other people’s pages and attack them and I expect to be treated the same. 

    I have been “watching” said person for a few weeks.  She seemed to have a negative comment to everything I posted and today was just the last straw.  She has been removed.  I have no time in my life nor the energy for negative people that would rather pity themselves than help themselves and that kind of activity does not belong on my page that I created to be a positive space.  It is ok if you want to be sick and you’d rather suffer than find healthy ways to manage this condition we’ve been given, but it is not ok to come to my page and tell me that my Fibro is not as bad as hers because I do Insanity.  Pardon me, but do you even know me?  Do you live in my body every day and do you know what I have been through in my life?  I prefer not to get into a bitching contest about who’s fibro is “worse”.  Perhaps we should put that energy into helping ourselves.  And perhaps I can do Insanity because I have gotten to the root causes of my condition and have learned how to manage it without the use of drugs.  Maybe that makes said person a little uncomfortable.  Sometimes bashing someone instead of facing the truth is easier ya?!

    I get that people on my page are all at different stages of their journey.  It is no secret that I am a huge advocate of managing drug free, exercise and diet.  Most people I have encountered want to come and learn about how they can improve upon what they are doing, make positive changes, get off meds, get moving and learn to eat for less pain.  And some people will have every excuse in the book as to why they can’t make the changes, will try to convince themselves that taking Oxy everyday of your life is ok, that not pooping is normal and that you can’t be fit with fibro at 40.  Pfffttt……  I’m sorry but noone with Fibro should be taking those drugs on the regular.  And if you have to convince yourself that the side effects of said drugs are ok then you have a problem bigger than my making you uncomfortable.  In fact, I feel sorry for those that would rather suffer, that prefer to be the victim and that do not want to help themselves.  And I am thankful that most people that come to my page want to make the changes and want to live and not just exist.  These are the people that keep me going and inspire ME because the changes are NOT easy and it takes guts to get your head out of the sand and move forward toward positive change.  So this post served not only as a vent but also a thank you to those that make my page a better place everyday!  Hugs to you all!!

  8. What do you do with YOUR pulp?!

    January 6, 2015 by Heather

    Veggie Burgers


    Happy New Year!  As some of you know I got a juicer for Christmas.  I’ve been juicing away!  I will admit it is NOT Shakeology!  Nothing I have mixed up has tasted stellar, but it’s good for me so I will do it anyway!  Thank goodness for the yumminess that is Shakeology though!!!  So I’m not a fan of waste and I’ve been wondering what the heck to do with my juice pulp.  I’ve been freezing it and one day I gave some to the dog.  Bad idea!  Can you say poopy butt?  I think it was too much fiber at once because she’s usually ok with veggies!  

    I have read you can wash your face with it!?  Um, EW!!!  I have NOT attempted THAT yet.  I have also read it’s good for compost.  It’s winter here!  So I’ve been experimenting with veggie burgers.  The first few did not come out so great.  I wouldn’t have classified them as burgers.  They sort of just fell apart.  Veggie burger mush anyone?!  Last night I made one that was really good, minus my burning them on the stove!  Don’t do that!!  Here is the recipe!  If you make them, let me know how you like them!  I’d also love to know the ways you use YOUR juicer pulp!!

    Black Bean Veggie Burgers

  9. The dreaded Holiday bloat….

    December 17, 2014 by Heather


    New Year new you challenge! (1)

    We all know about it.  That dreaded holiday bloat.  You ate too much during the Holidays, ate things you don’t typically eat and now you feel uncomfortable and just blech…..  I’ve been there!  These days I try to indulge just a little so I don’t feel so awful.  Who wants to feel icky in that brand new Holiday dress?  But alas, it happens and we find ourselves on January 1st wondering what the heck happened to all our good intentions.  Does this sound like you?  Do you have a plan for the post Holiday blech?!  If you don’t, then you’re in luck because I’m writing this post to let everyone know of a few post Holiday groups I have coming up that’ll get you back on track the right way!  I think that’s important to mention.  Fad diets, starvation diets and exercising until you drop is NOT the way to head into 2015.  That stuff doesn’t work and almost always blows up in our face.  Raise your hand if this has happened to you over the years!  We start out awesome but then those carrot sticks start to taste like cardboard and we fall off the wagon…again!  

    So why don’t we head into 2015 getting fit and healthy the RIGHT way with something that is proven to work!  Quality nutrition + exercise + a support system = success!  I have several groups starting in January so if you’re ready to have a plan on January 1st then send me a message so we can chat about your goals.  And don’t fear the group!  We have lots of fun and you will make new friends along the way!  Looking forward to hearing from you!

  10. What did I do?!

    December 10, 2014 by Heather





    fitwithfibro.com (1)

    The other day I’m going along my merry way, minding my own business when I checked my Fit With Fibro FB page to see if I needed to respond to any messages or comments. I noticed a comment on my 10 Day Detox post so I clicked on it. Lo and behold it was a comment by someone slamming me for taking advantage of Fibro people. Now this isn’t the first time this has happened of course because there is always someone with nothing nice to say. But every time this happens I get very offended and hurt because my intention is and always has been to help others just like me. I know I shouldn’t take it personally, but I do. If I’m taking advantage of Fibro people I guess then I’m taking advantage of myself too?! I think the thing that bothers me the most is that this person does not know me. She just automatically assumed I was a bad person. I deleted the comment. In retrospect I think I should have commented explaining myself but I was so upset and really, do I NEED to explain myself? After all, I did nothing wrong but post a picture. And I did not want to create drama on my page, as that’s not what I’m about. Perhaps she was just having a bad day. But that’s not fair to take it out on the person that is just trying to help. Do I make money selling my products to others just like me? Yes I do. Am I out to take advantage of said people?  Not at all! I simply share what I love and know what works.  If you were to go out and ask all my customers I’m sure they will tell you that I created a relationship with all of them first and sometimes it took them years to buy ANYTHING from me. But I still contacted them consistently and I never pushed them to buy a thing. If they were ready great! If they were never, that was fine too. So to be attacked on my own page for doing nothing wrong rubs me the wrong way. It goes back to that old saying, “if you have nothing nice to say.” If you don’t like what I do, don’t come to my page. Simple as that. I wish this person good luck in their journey and if they were having a bad day I hope they are having a better one today! To those that support me and my page I appreciate you!!