Spicy Paleo Meatballs

Cooked tomatoes helps give your skin an amazing glow. Make these amazing meatballs and prepare in your favorite pasta sauce. It is best to make your own pasta sauce if you can, but finding one with minimal sugar is key.

Tracy's Treat: Spicy Paleo Meatballs


  • 1 pound ground grass fed beef
  • 1 large egg
  • 1/3 cup red pepper (about half a red pepper) finely diced
  • 1/3 cup green onion, chopped
  • 1 medium sized jalapeno, seeded and finely diced (keep the seeds in for more heat)
  • 1/4 cup packed fresh cilantro, chopped
  • 1/2 teaspoons ground cumin
  • 1/2 teaspoon garlic powder
  • 2 teaspoon dried oregano
  • 1/2 teaspoon garlic granules or powder
  • 1/4 cup almond flour or Ground Flax Meal (Flax can help meatballs stay moist)
  • 1 1/2 teaspoons coarse sea salt
  • 1/2 teaspoon cracked pepper



1. Preheat the oven to 350 degrees and grease a large cookie sheet or line with parchment paper. I LOVE making on my Pampered Chef Bar Pan.

2. Add everything to a large bowl and gently mix till well combined.

3. Make golf ball size (or larger) out of the meat mixture and place them about 1 inch apart on the prepared cookie sheet.

4. Bake in the oven for about 20 minutes or until the internal temperature of the meat balls reaches 165 degrees. Remove from the oven, sprinkle with coarse sea salt and allow them to rest for a few minutes.

5. If desired, place the meatballs under the broiler for the last two minutes for a crispier outside.

(Resource: http://urbanposer.blogspot.com)

5 Steps for External Nourishment

Finding a daily routine to take care of your body can be nourishing to not only your body, but your self-confidence. I enjoy my morning rituals connecting to my body. A daily skincare routine of chemical free products can be an easy and powerful tool for self-care, youthful skin, and a glow you have always desired. A daily movement routine can help you sweat out any impurities.

Tracy's Tip: 5 Steps for External Nourishment

1. Try one of these steps to learn to love your body:

-As you wash your body in the shower or apply lotion to the skin truly appreciate each and every body part for what it does for you. Your hands for opening doors, carrying your kids, picking up the phone, your feet for walking you around and keeping you upright, and each and every other body part for what it does for you.
-Get even more courageous and try mirror work. Stand in front of the mirror and look at each body part and say "I Love You"
-If you're super duper courageous do it naked! Yikes and Yahooooo!

2. Find a high quality rosewater mist and spray your cleansed face to feel refreshed and cool.

3. Sweat it out. Find at least 15 minutes to sweat. Run, take hot yoga, sauna, steam, or even blast your heat in your car. Find a way to sweat at least 3-4 times a week to clean out your skin. Try 10 rounds of yoga sun salutations to get your blood pumping.

4. Make your own face mist with 2 drops bergamot and 2 drops lavender in distilled water in a 1-2 ounce glass sprayer. Check out all the amazing benefits of essential oils here.

5. Get a facial or body scrub/wrap. If you can't get to a spa. Try a bath with some cucumber slices on those eyes for 10 minutes 2 times a week. Or more if you can!

(Picture and Content Resource: Radical Beauty)

Herb Mini Frittatas

Adding cleansing herbs like thyme, cilantro, basil, or parsley to a fritttata can be a tasty way to feel nourished from the inside/out.

Tracy's Treat: Herb Mini Frittatas with Sauteed Arugula

(This is for 12 mini frittatas. Cut the recipe in half for only 6)


-12 large eggs
-1/2 tsp salt
-1/4 tsp pepper
-3 tbsp olive oil
-1 small onion
-1 clove garlic, minced
-2 tbsp chopped fresh herbs (I used cilantro and basil)
-Add in some sauteed arugula and top with fresh sprouts (optional).


1. Preheat oven to 350 degrees. Coat to 12-cup nonstick muffin tin with cooking spray.
2. In a large bowl, whisk eggs with salt and pepper until blended.
3. Warm oil in a small skillet over medium-high heat. Saute onion until softened but not browned, 3-5 minutes. Add garlic and saute 1 minute longer. Remove from heat and cool slightly.
4. Whisk onion mixture and herbs into eggs. Divide among the 12 muffin cups and bake until set in center. 20-30 minutes.
5. Add in sides and toppings (optional)

(Resources: All You Magazine)

5 Steps for Internal Nourishment

We all know the saying you have to feel beautiful from the inside first. That runs deeper than emotionally feeling well. If our physical body does not feel well on the inside, it will reflect on the outside. The way you eat is linked to the way you feel.

Tracy's Tip: 5 Steps for Internal Nourishment

1. Find digestive balance with 1 tsp ground ginger, 1 tsp lemon juice and 1 tbs apple cider vinegar in the morning in at least 2 ounces of warm water.

2. Create nutritional balance by having vegetables the main focus of a meal and grains/meats be the second focus.

3. Try a protein smoothie in the morning to balance your metabolism and blood sugar. I really love doTERRA Slim n Sassy Shake for your Metabolism, Hormones and Energy.

4. Try foods for your skin and hair beauty: Ginger, Pumpkin Seeds, Grapefruit, and Bee Pollen. (Check with a doctor if you are on medication before changing your diet.) You can also take the ginger and grapefruit in essential oil form.

5. Try detox foods to clean out your system: Cilantro, Parsley, Kale, Spinach, and other Leafy Greens. I also love doTERRA Zendocrine Blend for Detoxing.

According to the Chopra.com course "Radical Beauty:"

"This will result in a clearer, smoother, and more radiant complexion, a flatter midsection, more natural muscle tone throughout your body, higher sustained energy, and—over time—healthier and more lustrous hair."

(Resource: Chopra.com Radical Beauty Pillar 1)

Paleo Date Tarts

Foods that are grown in the sun are wonderful foods for your crown chakra. Find some dates that are sun-dried and enjoy an amazing dessert that satisfies your sweet craving, while nurturing your crown chakra.

Tracy's Treat: Paleo Date Tarts

Makes (18) mini tartlets.


Walnut Tart Shell

  • 1 3/4 cup walnuts
  • 3 dates
  • pinch of salt

Pecan Filling

  • 1 1/2 cups large medjool dates, soaked for at least 30 minutes
  • About 1/2 cup pecans


1. In a food processor combine the ingredients for the Walnut Tart Shell.

2. Blend until the pieces are broken down and stick together when pressed.

3. Spoon evenly into tart pans or an oiled mini muffin tin (for tartlets) and press down gently to create a thin, even crust on the bottom and sides.

4. Place in freezer while making the filling.

5. Place the soaked dates in a food processor or powerful blender.

6. Add about 1-2 tbsp fresh water and blend until smooth and gooey, scraping down the sides often.

7. Spoon or pipe filling into chilled crusts and top with pecans.

8. Place in refrigerator and allow tartlets to set up for at least 1 hour.

If there is difficulty in removing the tarts from the muffin tin, stick the pan in the freezer for about 30 minutes until shells harden. Remove and run a knife around the edge of each tart. Using the knife, pop tarts out from the bottom.

(Resource: http://www.thesweetlifeonline.com)

5 Steps to Balance the Seventh Chakra

The seventh chakra called Sahaswara is located at the crown of the head. It is called "thousand-petal lotus" and is your connection to your enlightenment. It is the source of your spirituality and connects you to all that there is. This ultimately means the seventh chakra is realizing you are pure awareness and consciousness.

Tracy's Tip: 5 Steps to Balance the Seventh Chakra

Chakra Imbalances:

When you find yourself thinking all about you and practicing selfish behaviors the seventh chakra could be out of balance. Fear of death, lacking a purpose for living or feeling unloved and alone are common seventh chakra imbalances.

1. According to chopra.com "practicing meditation, prayer, and daily silence are disciplines that lead to increased moments of spiritual connection. In fact, these are the only means by which you will experience the essence of Sahaswara. Just as you would go to school for hours a day and study for exams to obtain a degree, meditation, prayer, and silence are your studies to obtain a spiritual degree."

2. Practice Compassion. A practice of realizing we are all sharing this world and live life can help to find understanding with others. Saying the phrase "Just like me this person is [insert the struggle you are having with them or a struggle they are having that you don't understand]. Using this compassion exercise before reacting to others can help with better communication and relationships.

3. Use essential oils to activate your crown chakra. Frankinscense, Rose and Sandalwood are considered holy/powerful oils connecting you to all that is. For something that is more affordable try Lavender, Geranium and Cedarwood. Using the oils aromatically is the best way to connect the oils to the crown.

4. Savasana (corpse pose) is the ultimate yoga pose to let it all go and connect to all that is. I call it nap time in yoga.

5. The color of Sahaswara is violet or white. Wear these colors or use amethyst, selenite, and sugilite gems.

According to chopra.com (Resource: chopra.com, Picture: theworldisallyours.com)

Pineapple Shrimp

According to Doreen Virtue "pineapple has the highest life-force energy when it is sun-ripened. It goes right to the pineal gland (which is named for the pineapple because it’s shaped like the fruit) to increase your ability to visualize and have accurate visions."

Tracy's Treat: Pineapple Shrimp

Ingredients (serves 2):

  • About 9 raw shrimp
  • 1/2 red onion (sliced)
  • About 12 Grape Tomatoes
  • About 12 pieces of Pineapple (cut in chunks)
  • Your favorite seasoning (mine is Jamaican jerk)
  • Olive Oil

(Enjoy as a skewer in summer months or saute in winter months)
1. Heat up the grill or saute pan on med-high heat.
2. Cut pineapple and onions, if have not already.
3. Add all ingredients into a bowl.
(make sure the shrimp is de-veined, de-skinned, and have no tail)
4. Sprinkle your favorite seasoning on, drizzle a tiny bit of olive oil, and mix together.
5. Add ingredients to skewers if grilling.
6. Heat on medium heat turning or mixing to make sure each side gets fully cooked. Once the shrimp turns pink remove from heat (watch out if using metal skewers....they will be hot).

(Resources: http://www.angeltherapy.com/blog/3-foods-increase-your-intuition)

5 Steps to Balance the Sixth Chakra

The sixth chakra is located in the third eye region and is called Ajna. It resides between the eyebrows and is associated with the pituitary gland. The third eye is known as your center of intuition, a place where your inner wisdom guides your choices. It is called your sixth sense, as this sense was used before your other physical senses were developed.

Tracy's Tip: 5 Steps to Balance the Sixth Chakra

Chakra Imbalances:

A common sixth chakra imbalance is if you constantly doubt those intuition feeling and wish you would have listened to them after the fact. Mistrust is another symptom of a sixth chakra imbalance. Even ignoring your other physical senses (smell, touch, taste, see) can be coming from your sixth chakra..

1. Create strong and stable choices (we also learned about muscle testing with your third chakra). Try muscle testing to connect to your body and how to make decisions aligned with your authentic self. Stand with your feet firmly on the ground. Place your hands by your sides and tap into that space between your eyebrows. Say aloud your name. See which direction your weight goes (forward or backward). Then say a name not yours and see which way your weight goes (forward to back). Whichever direction your weight went when you said your real name is your "yes." Now ask yourself about anything by placing the item or your hands to the solar plexus and say "Is this for my highest good?" See which way it goes for a "yes" or a "no." If your weight seems to teeter in between that means you are uncertain.

2. Practice meditation (even if it is for 5 minutes). Find a 2 word phrase (like "Let Go") to say as you inhale or exhale to help the mind stay present. You can also just sit, breathe and pay attention to where your thoughts go. Try not to control anything, but just be. If seated meditation is too difficult for you try a mindfulness practice of just brushing your teeth being extremely mindful of each moment, each tooth and each sensation.

3. Use essential oils on your third eye space. I like oils like sandalwood, carrot seed and grapefruit. I also love inhaling peppermint to give me mental clarity so I can tap into my intuition more easily.

4. Child's Pose in Yoga is amazing for your sixth chakra. You actually rest your weight right on it in this pose. Using this pose when you're frazzled or restless can help bring you into a state of calm.

5. The color of the Ajna chakra is purple. Wear purple and use amethyst, lapis lazuli, and azurite gems to open Ajna.

(Resource: Chopra.com. Picture Resource: totallymeditation.com)

Mashed Cauliflower

Comfort foods are a great comfort for your throat health and your peace of mind. using cauliflower instead of potatoes can offer a healthier version of a comfort food favorite.

Mashed Cauliflower


  • 1 Medium Head of Cauliflower and cut into small florets (6-7 cups)
  • 1 tbls extra virgin olive oil
  • Salt and Pepper to taste
  • 1/4 cup fresh or dried parsley (optional)


1. Bring a large pot of water to a boil. Add some salt.

2. Add in cauliflower and cook till very tender (aprox. 10 minutes).

3. Save 1/4 cup of cooking liquid.

4. Drain rest well and add cauliflower to food processor (or use potato masher).

5. Add in Parsley (optional).

6. Add in the 1/4 cup liquid 1 tbls at a time until you get a creamy mixture.

7. Season with salt and pepper to taste. Add in some olive oil spread, coconut oil spread or organic butter for a bit more taste.

(Resource: Allrecipes.com)

5 Steps to Balance the Fifth Chakra

The fifth chakra, Vishuddha, is located in the throat. It resides in the area of the thyroid and jaw. It is the first of the spiritual chakras and the place of expression and communication.

Tracy's Tip: 5 Steps to Balance the Fifth Chakra

Chakra Imbalances:

As chopra.com states "often it’s easier to say what the other person may want to hear instead of speaking your truth. Fear of not being accepted, or judgment from the other may hinder your truthful verbal expression."

1. Practice Mirror Work. Place one hand to your heart and look into your eyes in the mirror and say "I Love You." It may seem difficult at first, but the more you practice, the more authentic you become.

2. Practice Compassionate Communication. As chopra.com states:

  1. First, ask yourself, “Is what I am about to say true?”
  2. If so, proceed to the second gateway and ask, “Is what I am about to say necessary?”
  3. If the answer is yes, go to the third gateway and ask yourself, “Is what I am about to say kind?” 

3. Practice the yoga breath Lions Breath. This breath locks the throat and then releases it.

4. Lemongrass Essential Oil is amazing to support your thyroid, while Bergamot, Basil, Cypress, and Peppermint is great to balance the throat energy and wellness.

5. The Color of Vishuddha is Blue. Wearing blue or using sapphire, blue topaz, lapis lazuli, aquamarine, and turquoise stones on the throat doing mirror work or carrying when you need to communicate helps to balance the throat.

(Resource Chopra.com, yogajournal.com, Picture Aromaweb)

Paleo Pumpkin Bread

While the Almond Flour helps support your heart health, the cinnamon, nutmeg and pumpkin warm your heart spirit. This Paleo Pumpkin Bread is a great way to enjoy a a healthy dessert that is delicious too.

Tracy's Treat: Paleo Pumpkin Bread


  • 1 ½ cups almond flour
  • ¾ cup canned pumpkin (not pie filling)
  • 3 eggs, whisked
  • ¼ cup raw honey or coconut nectar if making it paleo
  • 1 tsp baking soda
  • 1 tbs cinnamon
  • 1 tsp nutmeg
  • 2 tsp pumpkin spice
  • 1 tsp vanilla
  • 3 tbs coconut oil, melted

Directions: (Pre-heat oven to 350 degrees)

1. In a medium bowl combine all the dry ingredients.

2. In a small bowl combine all the wet ingredients.

3. Pour the wet ingredients on the dry ingredients and mix.

4. Grease a bread pan with coconut oil spray and pour in mix.

5. Bake for 30-40 minutes (check for doneness with a toothpick).

(Optional: Serve with some banana slices)




5 Steps to Balance the Fourth Chakra

The fourth chakra is located in the heart center. Anahata is considered your love chakra and means "unhurt." True love resides in the fourth chakra. It is the place where the body (the lower chakras) meet the spirit (the upper chakras).

Tracy's Tip: 5 Steps to Balance the Fourth Chakra


Chakra Imbalances:

According to chopra.com "When your heart chakra is open, you are flowing with love and compassion, you are quick to forgive, and you accept others and yourself. A closed heart chakra can give way to grief, anger, jealousy, fear of betrayal, and hatred toward yourself and others."

1. Practice "Metta" Loving-Kindness

Say this sequence to yourself daily (or make your own):

May I be filled with loving-kindness

May I be happy

May I be supported

May I be healthy

May I live with freedom and ease

Then think of someone you love and say the phrase. repeat it to yourself, say to someone you feel resentment with, and finally back to yourself.

2. Do reclined bound angle pose with an optional bolster under the length of the spine and rolled blankets under the hips.

3. Enjoy heart healthy foods like garlic, olive oil, avocado, almonds, pomegranate, asparagus, and salmon.

4. Use uplifting essential oils to bring peace within. My favorites are peppermint, lime, grapefruit, bergamot, tangerine, and orange. doTERRA has blends called Elevation and Citrus Bliss that are great heart lifters.

5. The color of the Anahata is green. Wear green clothes or use green gems like emerald, malachite and jade.

(Resource: chopra.com, yogajournal.com. Picture: curejoy.com)

Beet Soup

Beets are one of the most nutritious foods you can eat. Soup is gentle on the stomach. Enjoy this soup recipe to keep your third chakra warm and pleased.

Tracy's Treat: Beet Soup


- 1 Medium Onion, peeled and chopped

- 2 tablespoons olive oil or coconut oil

- 3-4 large beets, rinsed, peeled, cubed

- 4 cups water or vegetable broth

- ½ lemon

- Dill to taste

- Salt to taste



1. Saute onion with oil in large pot over medium heat for 5 minutes.

2. Add the beets and sauté for 5 more minutes.

3. Add water or stock and bring to a boil. Skim foam off top and cook covered medium-low heat about 30 minutes.

4. Squeeze lemon into pot and add salt.

5. Puree with a hand blender or keep beets whole.

6. Serve hot or cold and add dill to taste.

(Resource: Yoga Journal Magazine)

5 Steps to Balance the Third Chakra

The third chakra is located in the area of the solar plexus. Manipura is considered your self-esteem chakra. Your sense of confidence and inner strength reside in this chakra as well governing digestion and metabolism.

Tracy's Tip: 5 Steps to Balance the Third Chakra

Chakra Imbalances:

According to Chopra.com, "when you feel self-confident, have a strong sense of purpose, and are self-motivated, your third chakra is open and healthy. If your third chakra is out of balance, you can suffer from low self-esteem, have difficulty making decisions, and may have anger or control issues."

1. Create strong and stable choices. Try muscle testing to connect to your body and how to make decisions aligned with your authentic self. Stand with your feet firmly on the ground. Place your hands on your solar plexus. Say aloud your name. See which direction your weight goes (forward or backward). Then say a name not yours and see which way your weight goes (forward to back). Whichever direction your weight went when you said your real name is your "yes." Now ask yourself about anything by placing the item or your hands to the solar plexus and say "Is this for my highest good?" See which way it goes for a "yes" or a "no." If your weight seems to teeter in between that means you are uncertain.

2. Keep you Digestion flowing smoothly. I like to have a detox/metabolism drink every morning to get things moving. 2 tablespoons apple cider vinegar (I prefer Braggs), 2 tablespoons lemon juice, 1 teaspoon ground cinnamon, 1 teaspoon ground ginger, 1 teaspoon ground tumeric, and a pinch of cayenne pepper in 6 ounces of warm water. I chase it with a 1/2 teaspoon of local raw honey.

3. Use essential oils with a belly massage. I like to mix 1 drop of ginger and 1 drop of peppermint in some coconut oil and rub on my belly in clockwise motions in the evening. You can also try sipping on some ginger tea to feel comforted and at ease.

4. Doing seated spinal twist can detox the organs, ignite the digestive system and loosen the hold of a tight spine. Done in the am and pm this easy twist can bring you balance and flexibility.

5. The color of Manipura is yellow or gold. Wear yellow or gold to connect to the third charkra or carry gems in these colors. Chopra.com says "yellow topaz, golden yellow labradorite, and tiger-eye stones are all great gems to enhance your sense of personal power."

(Resource: Chopra.com, Picture: healing journeys energy)

Paleo Blueberry Pancakes

Who says adults can't still eat like a kid and be healthy? In honor of balancing your second chakra by playing more here is an adult friendly pancake recipe that is full of fiber, fruit and fun!

Tracy's Treat: Paleo Blueberry Pancakes


  • 2 large eggs
  • 1/3 cup maple syrup (if doing paleo then choose 1/3 cup coconut crystals or 1 tablespoon stevia)
  • 1 tbsp vanilla extract (pure)
  • ¼ cup water
  • 2 tbsp coconut Oil (heated up to liquid)
  • ½ tsp sea salt
  • ¼ cup "Golden" Flaxseed Meal ("golden" will be less grain tasting, but you can use regular flax seed meal if you like hearty tasting pancakes)
  • 1 ¼ cup almond flour (finely ground preferred)
  • ½ tsp baking powder
  • 1 tbsp arrowroot powder
  • Coconut oil spray
  • Fresh blueberries (optional)
  • Raw walnuts (optional)

1. Combine the wet ingredients: eggs, maple syrup (if using coconut crystals/stevia do not add in yet), vanilla extract, water, coconut oil (liquid form) and sea salt.
2. In a separate bowl, mix dry ingredients: flaxseed, almond flour, coconut crystals and stevia if not using maple syrup, baking powder and arrowroot powder and mix until combined. …or if you are lazy, just put all of the ingredients in a blender and go to town. Add some more water if the mix is too thick. Put in blueberries if you are adding fresh fruit.
3. Heat a skillet over medium-low heat, THEN spray with coconut oil.
4. Make smaller pancakes – the larger you make, the harder they will be to flip. 
5. It only takes a couple of minutes on each side – just make sure that they are a golden brown on each side and you’re ready to eat! 

NOTE: I spray the pan with coconut oil for every set of pancakes I make. It makes them a little crispy on the edges.
OPTIONAL: I like to top with a few more fresh blueberries and walnuts.
(Resource: www.paleoeffect.com)

5 Steps to Balance the Second Chakra

The second chakra is located above the pubic bone and below the navel. Svadhisthana, is also known as the creativity chakra. Known as "the dwelling place of the self." According to chopra.com when you're balanced you have "feelings of wellness, abundance, pleasure, and joy."

Tracy's Tip: 5 Steps to Balance the Second Chakra

Chakra Imbalances:

Emotional instability is the main imbalance of Svadhisthana. Depression, anxiety, fear of change and trouble being intimate.

1. Practice Creativity in any form that aligns with your personality. Creativity sparks you inner child and helps manifest pure joy. Try painting, crafts, playing games or whatever sparks you.

2. Dance like no one is looking. Moving your body not only releases endorphins, but it helps to awaken your inner play. Spend time with kids. Another way to play and tap into pure joy.

3. Use essential oils to help you feel uplifted like Bergamot, Orange and Neroli.  Or use oils to awaken your inner passion like Jasmine, Clarysage, Sandalwood, Cardamom and Patchouli. Take 1-2 drops and rub into belly in clockwise motion. Place on bottom of feet to feel grounded and on sternum to smell throughout the day.

4. Practice Bound Angle (Butterfly) Pose to release tension in your hips and let your belly open.

5. The color of Svadhisthana is orange. Wear orange to feeling creative and abundant.

(Resource: Chopra.com Picture: divavillage.com)

Butternut Squash with Spinach

Stay grounded in your root chakra by consuming root vegetables. These sweet and delicious vegetables keep you full and satisfied, while the spinach gives your the green boost needed for energy.

Roasted Butternut with Squash and Cranberries


  • 1 small butternut squash
  • 4-6 cups fresh spinach
  • ¼ cup dried cranberries
  • ¼ cup coconut crystals (or brown sugar if you’re not paleo)
  • Salt to taste
  • Garlic pepper to taste
  • Coconut Oil


1. Pre-Heat Oven to 400

2. Peel and cube squash. Drizzle Olive Oil over squash; sprinkle the coconut crystals and salt to taste. Mix up and bake for about 30 minutes.

3. Once squash is finished drizzle olive oil in a medium sauté pan and add garlic pepper. Sauté spinach on medium heat until softened.

4. The last 3 minutes add in cranberries and squash and mix up.

5 Steps to Balance the Root Chakra

The root chakra is located at the base of the spine and the pelvic floor. It's Sanskrit name is Muladhara "root support." Muladhara is the grounding and balance chakra, meaning whatever gives you stability in your life, as basic human needs and feeling safe emotionally.

Tracy's Tip: 5 Steps to Balance the Root Chakra

Chakra Imbalances:

"If there is an imbalance in the root chakra you may experience anxiety disorders, fears, or nightmares. Physical imbalances may manifest as problems in the colon, with the bladder, with elimination, or with lower back, leg, or feet issues. In men, prostate problems may occur. Eating disorders may also be a sign of a root chakra imbalance." Chopra.com

5 Steps to Balance the Root Chakra

1. Stomp your feet into the ground 3-5 times in the morning to feel grounded.

2. Use earthy essential oils like Vetiver, Cypress, Frankincense, Cedarwood and Patchouli. Put 1 drop on wrists and take in 3 deep inhales. Put 1 drop on bottom of each foot.

3. Practice these yoga poses: Squat and Head to Knee

4. Eat grounding foods like root vegetables (butternut squash, acorn squash, turnip and sweet potato)

5. The color of Muladhara is red. Wearing red helps you to stay grounded.

Which step are you going to try this week? Share on my Facebook Group

(Resource: Chopra.com)

Strawberry Shortcake Cupcakes

In the spirit of reaching towards happiness we need to understand many foods can actually make you feel sad :( Trans-fat, Caffeine, Artificial Colors, Food Additives, and Sugar are the top mood disrupting foods. Paleo foods can finally be a way to enjoy desserts and comfort foods, without toxins and additives! Below is my favorite Paleo dessert that is EASY and DELICIOUS! Perfect summer treat!

Tracy's Treat: Paleo Strawberry Shortcake Cupcakes


  • 1/2 cup coconut flour
  • 1/4 tsp baking soda
  • 1/4 tsp sea salt
  • 5 eggs
  • 1/2 cup raw honey or coconut nectar
  • 1/2 cup coconut oil, melted
  • 1/4 cup unsweetened coconut flakes (optional)
  • 1 tsp lemon juice
  • 1 tsp vanilla extract
  • 12 whole strawberries (organic best)
  • 2 cups whipped coconut creamfrosting (See Recipe Below)


1. Preheat your oven to 350 degrees F.
2. Place 12 cupcake liners in a muffin pan.
3. Sift dry ingredients together into a bowl. Add the coconut separately.
4. Separate the yolk from the whites of 2 of the eggs. Set the egg whites aside.
5. Combine 3 whole eggs, two egg yolks, coconut oil, honey, vanilla and lemon juice with a hand mixer. Be careful that you don’t over mix.
6. Turn the mixer to low and add the dry mixture (don't forget coconut flakes) and wet mixture in alternate batches until the batter has no lumps.
In a small bowl beat the egg whites until thick, soft peaks form. (Using a hand mixer works best.) Fold into the batter very gently.
7. Pour or spoon batter evenly into the 12 cupcake liners.
8. Bake for about 20 minutes or until done. Allow to cool for 5-10 minutes, then carefully remove cupcakes from the pan. Cool completely.
9. When the cupcakes are cool, cut a small circle off the top and scoop out a little of the cupcake and put one whole strawberry in the cupcake.
10. Frost the cupcakes with the whipped coconut cream

Coconut Milk Whipped Cream (Dairy Free)


  • 1 Can of Full Fat Coconut Milk (Organic and/or BPA free can recommended).
  • 1/4 tsp Vanilla Extract (This is optional. You can add any flavor you would like. 1-2 tsp of pure fruit preserves is a great way to make flavored whipped cream).
  • 2 tbsp Tapioca Starch and 1/2-1 tsp Stevia (Sweet Leaf best brand). You can use 2-3 tbsp Confectioners Sugar if you are not doing paleo.

1. Place coconut in the fridge overnight still sealed.

2. Open the can without shaking it or turning upside down.

3. Carefully spoon out the top layer of opaque white stuff that has gathered at the top of the can into a mixing bowl. Leave the 1/2 cup of translucent liquid in the can and save for smoothies or toss.

4. Add Tapioca Starch slowly and begin to beat with a hand mixer until you get a creamy mixture. Then Slowly add stevia and flavor (i.e. vanilla) until you get sweetness you like. (Start on low and move to a higher speed, move the beater in an up and down motion).
(Resource: draxe.com, http://kblog.lunchboxbunch.com)

5 Steps To Get Happy

Your Happiness in Determined By:   
50% Genetic-  10% Circumstances-  40% Thoughts & Behaviors!!
This means you have 40% control over your own happiness. That is pretty powerful!

Tracy's Tip: 5 Steps to Get Happy

This is a snippet from one of my most popular lectures: Happy Hottie Hormone Helpers.

Become a Happy Hottie

Step #1
Limit “Energy Sucker” people in your life. Those people that drain or take advantage of you. Spend more time with “Energy Boosters.”

Step #2
Start a Food/Mood Journal and Nurture your Gut (second brain)
- Chart when and what you eat, and energy/mood level from 1-5 (5 being blissed out)
- Chart energy/mood level after you eat.
- Chart energy/mood level 1hour after you eat.
-Start to eat fermented/high enzyme foods before you eat to ease bloat and increase absorption. I like RAW sauerkraut, bitters, apple cider vinegar mixture.

Step #3
Clean out toxic items in your food, beauty and cleaning products
10 Most toxic chemical in Beauty Care/Cleaning Products
1. Gluten
2. Parabens
3. Phthalates (reproductive system) Type 3 Plastic
(causing allergies and sensitivities in adults)
4. Triclosan (anti-microbial) (disrupt thyroid),
5. Sodium Laureth Sulfate (detergent) (neurotoxin)
6. FD&Color and Pigments
7. Hair Dyes (coal tar in black dyes worst, DMDM Hydantoin cause immune issues, Formaldehyde, Phenyl Methyl pryrazolone comes from coal tar)
8. Fragrances
9. BHA (BHT) live damage and thyroid damage
10. Benzalkonium Chloride (causes irritation for ezcema and psorasis) found in hand sanitizers and wet wipes) Oxybenzone (sunscreen)

Step #4
Start a daily Gratitude Practice
-Write down at least one thing you are grateful each night before you fall asleep.

Step #5
Schedule in Self-Care Every WEEK (i.e. yoga, massage, baths, etc). No exceptions! 
When are you going to get started. Head over to my Facebook page and leave a comment. You never know, you could be the inspiration for someone else out there that needs a little nudge ;) 

Which step are you committing to starting this week?