3 Ways To CRUSH New Year's Resolutions

Have you been thinking of the new year yet? I know, I know, it's not even Christmas but 2018 is upon us and it's time to start thinking about how you'll use the fresh start. I feel like resolutions get a bad rap, but if you do it right, they can be SO helpful in creating a great start. How do you do it right? I'm glad you asked. Here are my TOP THREE tips for crushing those New Year's resolutions.


1. Be realistic.

If you never stepped foot into a gym all year, this is not the time to make a resolution of hitting the weights six times a week. There are smaller, more practical steps to take to build up to that, but setting yourself up for failure isn't the answer here. Be realistic about what sort of goals you can achieve and build on them throughout the year. By the end of 2018, maybe you are getting to the gym consistently but start with something like taking a fitness class once per week.

ACTION STEP:  Choose a resolution that is an extension of something you're already working towards, like going to one more fitness class or removing one small thing (like soda!) from your daily diet.

2. Make your goals quantifiable.

When we don't put a number with our resolutions, it's easy to let them slip away because we don't actually know what we're working towards. Do you want to eat healthier? Okay then, what does that look like? Maybe that means passing on the nightly glass of wine three times per week or packing your own lunch every Monday. If your resolution is to lose weight, how much weight? If your resolution is to go to bed earlier, what time? Give yourself quantifiable goals so you can check in on your progress as you go.

ACTION STEP:  Put a number on the resolution you made above so you have a quantifiable, realistic goal to check in with. This number can be how many days per week you'll focus on your goal, how many times you'll pass on a less-than-healthy habit, or how fast you want to achieve your resolution.

3. Have a plan.

There's a saying that goes "a goal without a plan is just a wish". I use this frequently in my own work and it fits in perfectly with personal goals as well! When we have a plan, we have something to fall back on when life gets crazy and our goals take the back burner; we can use our plan to remind ourselves why we started and how we'll get back on track. I personally spend some time at the end of each year to reflect on the prior twelve months, write down the lessons I've learned, and make small, realistic, quantifiable goals for the new few months.

ACTION STEP: Set a date on your calendar for when you'll sit down, pour some coffee, and write out some reflections and plans for the new year. Do this before 2018 begins so you're ready to go when the clock strikes midnight!

If you need a little prompting with reflections and planning, I made you a FREE printable worksheet that gives you space to reflect on 2017 and set your intentions for the new year. Want it? Just click below!

Happy Holidays, friends!
I hope you're having a wonderful season full of joy, memories, and cookies!



Creamy Pumpkin Soup (Paleo + Whole30)

Are we still in pumpkin season? If not, I'm officially declaring that pumpkin is still relevant, mostly so I can eat pie for breakfast and this soup for every other meal of the day! 

This creamy, thick, nourishing pumpkin soup is easy to put together and you probably have all the ingredients on hand! You can make a big batch and serve to your family, portion it out for delicious breakfasts, or serve as an appetizer in cups like this for your next holiday party! You could also add quality, pastured bacon on top or stir in leftover turkey for added protein. The options are endless so get in the kitchen and whip up this incredible paleo pumpkin soup.


Creamy Pumpkin Soup (Paleo + Whole30)

2 T grass fed ghee or butter
1 small yellow onion, chopped
6 cloves of garlic, minced
1 Granny Smith apple, chopped
29 oz of organic pureed pumpkin
1 can of coconut milk
3 c of chicken bone broth
2.5 T dried poultry blend seasoning
1 tsp ground cinnamon
salt and pepper to taste
3 bay leaves

In large stock pot, melt ghee on medium-high heat then add in yellow onions, garlic, and apple. Stir frequently and cook until onions are translucent and garlic is fragrant. Stir in pumpkin, coconut milk, bone broth, and all seasonings and bring to boil for 3-4 minutes. Reduce heat to low and simmer uncovered for 45 minutes. Remove the bay leaves and use an immersion blender to puree the onions and apples. If you want your soup super, duper smooth, ladle into a blender and blend on high. Serve hot!

If you make this, take a picture and share with me on social media! You can find me on Facebook or Instagram! Happy cooking!



Holiday Gift Guide // 7 Favorites for 2017!

Happy Holidays! I'm so excited for this season of cozy nights by the fire, dazzling Christmas trees, and wrapping gifts for loved ones! If you're looking for something unique to buy a friend (or for yourself!), I'm sharing my very favorite gifts for this season!

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1. Chef's Knife // If you cook at all, you need a quality knife to chop up those vegetables. Those butcher knife sets sure look pretty on your counter and all, but nothing beats a single knife made for the cook in your life. This knife is super affordable and #Prime.

2. Celebrations Cookbook // This cookbook is seriously SO beautiful and my absolute favorite for any event or celebration. The recipes are all completely paleo + gluten free and include tips on how to make it ahead so you can enjoy your celebrations. Danielle Walker included recipes for New Years, birthdays, Father's Day, and every holiday in between, including Christmas! It's a must for those who want some old favorites done in new ways!

3. Eating Evolved Chocolate // Is it weird to include chocolate on a gift list? Hopefully not, because this one is on mine! Eating Evolved makes chocolate bars, cups, drinks, literally anything you can think of - and it's all made with quality ingredients! My favorite is the crunchy caramel, but I also swoon over the coconut butter cups. You can find Eating Evolved chocolates at your local health food store like Sprouts, Natural Grocers, or Whole Foods or snag some online.

4. Healthy Human Life Cruiser // Where Cameo is, there will my Healthy Human cup be also. This cruiser goes with me every.where. We have a couple in our house and they never leave my side. It keeps hot liquids hot and cold liquids cold (think along the lines of Yeti) and comes with a stainless steel straw. They're super affordable and you're supporting an amazing female-owned company. They recently launched their 32oz cruiser and you better believe Santa is bringing me one (Santa is the UPS delivery guy now, ya know!).

5. Maple Holistics Tea Tree Shampoo // This natural shampoo is my new favorite! It's a safer option than conventional hair products and it smells so good. The tea tree makes it feel "like a thousand angels are blowing kisses on my scalp", says my very manly husband. But like, it's true. Even better, my (damaged, color treated) hair soaks this up. It's affordable, available on Amazon, and you can even snag free samples on their website. They have a big assortment of products, so it's a great gift for the self-care guru in your life!

6. Plant Therapy Essential Oils // There are a ton of essential oil companies out there but Plant Therapy is my favorite. They're an integrous company, affordable oils, quick shipping, and have ah-maz-ing holiday blends. You can buy a box set, or my favorite seasonal blend, Candy Cane. If you guy the Christmas set, it even comes with an ornament to drop some oils on. Other favorites are the Spiced Apple Cider oil, MuscleAid, Joyful Creation, and Love Vanilla. They have sales each day this month so watch for that too!

7. Vital Proteins Collagen Creamer // Collagen is the best out there for hair, skin, and nails along with joint and muscle repair and gut health! They recently released their collagen creamer blend of collagen, powdered coconut milk, and spices. It's a great source of protein and the gingerbread flavor tastes like a spiced chai. This is a perfect gift for someone who loves coffee, and especially someone who travels often and needs a non-refrigerated creamer. pssst...if you follow me on Instagram, I'll be giving away TWO of these bad boys!

I only ever recommend products that I use and love and these are some of my very favorite! If you need more ideas for someone specific on your list, just reach out and we can brainstorm together!

Happy Holidays!



LEMON & FIG holistic nutrition LLC  is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com, as well as an affiliate with other links within this page. I receive a small commission with each purchase, but your cost stays the same. Thank you for your support!

Paleo Almond Shortbread Cookies

'Tis the season for delicious cookies, right!? I absolutely love the holiday tradition of sending perfectly packaged cookies to your neighbors, bringing a tray to your work party, or having a jar ready for little hands to grab. My mom always makes the very best cookies, but as my nutrition changed, so did my long-standing favorites so I set out to recreate the very best in new ways. 

That's where this shortbread comes in! My mom used to make almond shortbread cookies with slivered almonds on top and I knew that this year, I had to have them again! This paleo-fied shortbread cookie is reminiscent of the traditional almond shortbread, but extra soft and chewy! They're easy to make and you could even step up your game by dipping them half-moon style into melted dark chocolate (I use Enjoy Life!) or glaze them just like my mom did for an added touch of sweet (I love the glaze from this recipe).

No matter how you make them, they're a delicious addition to your holiday treats!


Paleo Almond Shortbread Cookies

2 pastured eggs
1/3 c pure maple syrup
2 T ghee or grass-fed butter, softened
1 tsp almond extract
2.5 c blanched almond flour
3 T coconut flour
1/2 tsp baking soda
pinch of sea salt

Preheat oven to 350 degrees and line baking sheet with parchment paper. In a stand up mixer, combine eggs, syrup, butter, and almond extract and mix until frothy. Add in dry ingredients and mix until well incorporated. Form dough into balls the size of a ping-pong ball and place on baking sheet, then press down each cookie flat. Bake at 350 for 10-12 minutes or until outer edges are golden brown. Cool on a wire rack and serve!

I hope you enjoy these! If you make them, please share a picture with me!



Introducing The Fig Monthly!

I am SO excited to announce my latest project to you! A couple months ago I was sitting on a flight to LA and was frustrated by the problem that women need support navigating diet and lifestyle changes, but run into three road blocks:

1. It's too expensive to buy a package of appointments all up front.
2. It's too time consuming to commit to multiple, hour long sessions.
3. It's too overwhelming to make huge changes in life all at once.

I've heard from countless women that they want to change, but run into these three issues over and over and it can keep them from really pursuing it. I can completely understand that because I've been there. I desperately needed the guidance and support, but didn't know how I could fit it into my budget, schedule, and (let's be honest) sanity.

So on that flight to LA, I scribbled a plan in the margins of a book to help women overcome this.

It's called The Fig Monthly

The Fig Monthly is an affordable monthly subscription service that gives you access to helpful videos, printables, unlimited email support, and a 30 minute one-on-one nutrition consultation each month. 

The videos and printables are delivered straight to your inbox and you'll have access to all content on the online members-only portal so if you miss something or want to watch it again, it's there. You also get email support so if you run across an article that you're unsure of, or need some meal ideas for your next camping trip, or want to know what I think about a certain supplement - I'm just an email away. If you're looking for some personalized goals, we'll go over your whole health picture and make small, practical steps together so you feel empowered and confident to change your life.

Yup, it's only $40 per month!

Time Consuming? 
Nope! You'll get the content delivered straight to your inbox and our sessions together are only thirty minutes long.

Nah! We'll take small steps, and only when you are ready.

I truly believe this is the answer for so many women and I'm SO STOKED to walk alongside of you!

Are you ready to jump in? I would love to have you!
(The first email goes out November 1st so sign up soon, loves!)

If you have any questions at all, reach out! I'm happy to help and support.



Paleo No Bake Cookie Dough

Have you heard of Cookie Butter? I haven't tried it, but word on the street is that is pure deliciousness! I wanted to create something equally as delicious and cookie-y but without the gluten, industrial seed oils, processed sugars, soy, artificial flavors, and preservatives. I'm all for #TREATYOSELF, but opt for real food treats instead so this recipe was perfect.

It's cashew based and only uses a few ingredients, so it's super simple to whip up and serve with tart green apples, with bananas, or straight up on a spoon. No judgement here! 

While it's so easy to make, you do need a good blender and a pinch of patience. You'll almost be making a cashew butter, so you'll want to blend the cashews up for awhile so they get nice and hot and break down into a smooth butter. You'll want to add water near the end to speed up the process. Don't. You'll want to give up because it's taking forever. Don't. You'll think your blender might blow up. I can't say it won't, but mine didn't so I have high hopes for yours. Trust the process. This cookie dough shindig is some serious business but it's WORTH. IT. when you spread this warm spread all over a crisp apple. 

Paleo No Bake Cookie Dough

3 c raw, unsalted cashews
1/3 c melted grass fed butter or ghee
3 T pure maple syrup
1 tsp vanilla extract
1/4 tsp cinnamon
1/4 c Enjoy Life chocolate chips or unsweetened cocao chips

Blend cashews on high for a couple seconds so it's resembles coarse grain. Add in melted butter and blend on medium for about 10 minutes, scraping down the sides often. Add in maple syrup, vanilla, and cinnamon and continue to blend until the batter is smooth and cohesive then gently stir in chocolate chips. 

I recommend serving immediately so it's nice and warm! If you tuck some away, keep it in an airtight container in the fridge. It will get a little crumbly in the fridge, but a spoonful of it will still taste amazing! If you'd like to reheat it, do it over a double broiler, or microwave it for 45 seconds (if you microwave it, just don't tell me!).


I promise, this won't disappoint. It is so rich and delicious and you only need a little bit to feel completely indulged! If you're feeling really wild, add small chunks of this to your banana "nice cream" (two frozen bananas + 2 T non-dairy milk + pinch of sea salt, blended until smooth!), or spread it over a piece of 91% dark chocolate and a Simple Mills sea salt cracker. Okay, be right back, going to make another batch!

If you make this SMOOTH GOLD, tag me on Facebook or Instagram at @_lemonandfig!



Chicken Enchilada Soup

Here in Colorado, we're in full-on fall mode! The leaves are changing, the mornings are crisp, and we even got a hefty dose of early snow yesterday! I had other plans for dinner but there's something about a cold, dreary day that begs you to serve soup so obviously I whipped up a batch of this chicken enchilada soup and enjoyed the cozy evening.

I served it with Siete Family Grain Free Chips (you can pick those up at Whole Foods or Natural Grocers), but this easily stands on it's own as a fulfilling, hearty soup! It also saves really well so you can easily set some aside for a quick breakfast or lunch the next day.

This soup includes shredded chicken so if you're one to meal prep, you can just slow cook a few organic chicken breasts at the beginning of the week and store in the fridge or make it a few hours before the batch of soup goes on. Whatever makes more sense for you!


Chicken Enchilada Soup (Paleo + Whole30)

1.5 lb chicken breasts
1 T ghee
1 medium yellow onion
3 cloves of minced garlic
2-3 medium red bell peppers
2 15oz cans of diced fire roasted tomatoes
3 c chicken broth (I use Bonafide Provisions)
1.5 T chili powder
3 tsp cumin
1/2 - 1 tsp seas salt
1 can of canned coconut milk
4 handfuls of spinach, sliced into strips

Cook chicken breasts in large crockpot on high for 3-4 hours or until cooked through, then shred the chicken using two forks or by placing them in a stand up mixer and mixing until shredded well. Set aside. In a large pot over medium heat, melt ghee. Add garlic, onions, and bell pepper and cook until vegetables are soft and onions are translucent. Add in tomatoes, chicken, and broth then bring to a rapid boil for 2-3 minutes. Turn heat down to medium low and allow to simmer uncovered for 30-45 minutes. Turn the heat up one last time and add coconut milk and spinach, cooking until the greens are wilted. Serve with avocado, cilantro, or chips!

SO simple, right?! It's even easier if your chicken is prepped and ready to go, making this dinner a quick meal with very little hands-on time! If you make it, tag me on social media! I love to see simple, healthy meals come to life in your kitchen!



P.S. This soup itself is compliant within the Whole30 program, but chips are not (even grain free chips!) so leave those out and instead enjoy it on it's own!

Cilantro Lime Avocado Ranch

This cilantro lime avocado ranch is easy to whip up and it's paleo + Whole30 and is keto-friendly! You can pour it over your salad, add it to your grilled chicken, or dip fresh vegetables in it. The options are limitless and it's super simple to make too!

The recipe uses mayo as the base, but I want to quickly touch on healthful mayo and less healthful mayo. We know by now that fat is your friend  but there is still confusion around what kinds of fats and oils are better for your body.

Typically mayo is made from canola oil or soybean oil, eggs, vinegar, sugar, and some (most) also contain preservatives. So what's so "wrong" with that? Well, it comes down to the oil that is used as the base. While the media love to tout how healthy industrial seed oils are, they're actually not. Polyunsaturated fatty acids (PUFA) such as nuts and seeds aren't a problem on their own if they're consumed in small amounts as part of a whole, nutrient-dense diet that is also rich in omega-3 fatty acids. The issue begins when we take fragile PUFAs and turn them into industrial seed oils such as canola, soybean, or vegetable oil then consume them in mass quantity (hi, fast food, processed foods, and condiments!). These oils contribute to heart disease, inflammation, and many chronic diseases. You can read more about PUFAs, along with detailed research here.

So what about the mayo!?

Simple! There are many store bought brands that use better monounsaturated fats oils like avocado oil and olive oil, or even coconut oil as their base. My favorites are Chosen Foods Avocado Oil Mayo (you can get the best deal for that at Costco!) or Primal Kitchens mayo. 

BUT, heads up! Watch for sneaky food marketing. You've probably heard me say this a thousand times, but flip the product over and read the label. With the recent popularity surge of avocado oil, many brands tout it on the front, but when you turn the package over, you find something like "soybean oil/canola oil/avocado oil blend" meaning it's not actually a better option, it's just more expensive. Always read your labels! When in doubt, make your own!

Let's move on to the recipe, shall we?

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Cilantro Lime Avocado Ranch


1 medium avocado, mashed
1/3 c mayo
1 T red wine vinegar
1/2 tsp apple cider vinegar
1 T lemon juice
1/4 tsp black pepper
1/4 tsp garlic powder
sea salt to taste
1/2 lime, squeezed
1 T minced cilantro

In tall jar or medium bowl, roughly mix avocado, mayo, vinegars, lemon juice, black pepper, garlic powder, and sea salt until well incorporated. Use an immersion blender or transfer to stand-up blender and blend until smooth, scraping the sides down as needed. Add in lime juice and cilantro and fold until smooth. Store in an airtight container in the fridge.

If you make this, I would love to see! Share a photo with me on Facebook or Instagram and tag me!



Paleo Pumpkin and Apple Bake

This grain free, dairy free, and refined sugar free pumpkin and apple bake is the perfect fall brunch dish! It blends late-summer apples with early fall pumpkin and the best part: it's seriously so easy to make.

I know what you're thinking.
"It's not even fall yet!"

I know, I know. It's still warm and we're still holding on to those summer nights but fall is on our heals and I am so excited

Crisp air. Crunchy leaves. Oversized sweaters. Warm boots. 

Sigh. I am completely enamoured with fall here in Colorado and I couldn't wait one more second to share this recipe with you. It's reminiscent of all the things I love and I think you'll really enjoy making it!

I made this in my cast iron, but you could also bake it in a 9x9 dish if you don't have a cast iron! 


Paleo Pumpkin and Apple Bake


1/4 c grass fed butter or ghee
2 c almond flour
6 pastured eggs
3/4 c unsweetened almond milk
1/4 c pumpkin puree
1/4 c pure maple syrup
2 tsp pumpkin pie spice blend
1 tsp vanilla extract
1/2 tsp baking soda
2 green apples, cored and sliced thinly

Preheat oven to 400 degrees. Place the ghee or butter in the round cast iron skillet and place in preheating oven to melt. In large mixing bowl, add almond flour, eggs, almond milk, pumpkin, syrup, spices, vanilla, and baking soda. Mix until completely incorporated; batter should resemble pancake mix. Fold in sliced apples. Remove cast iron from the oven and pour in batter, then stir gently to blend in the melted butter. Bake for 25-30 minutes or until the top is golden and solid in the center. Allow to cool for five minutes.

You can top it with walnuts, pecans, dried cranberries, cinnamon, or pure maple syrup.

As always, if you make this recipe, please send me a photo or tag me on Facebook and Instagram!

Have a great week!



P.S. This recipe is loosely adapted from Health, Home, and Happiness. If you're looking for amazing GAPS recipes, she has some wonderful options!

Morning Glory Muffins + Fresh Start!

Today is the day! I'm sharing my latest passion project with you: Fresh StartFresh Start is an e-cookbook with fifteen breakfast recipes to start you day, with each recipe contributed by nutritionist and food bloggers for one common goal: supporting Nicole Body's fight against cancer. Nicole was diagnosed with rare Stage 3 Sarcoma cancer and is currently seeking specialized treatment in Houston, TX. This ebook came together in response to her rising medical costs and 100% of the proceeds go directly to her care. Your purchase supports Nicole and her husband, but if you'd like to give above and beyond, you can read her story and donate here.

So what's inside? The cookbook has three sections: drinks, savory, and sweet so you can find a recipe that fits your busy morning or something special to make on the weekend. You'll also find this Morning Glory Muffin recipe, but I'm also sharing it here fo' free! 

These muffs are grain free, gluten free, dairy free, refined sugar free, and even have some vegetables included! They're great for quick mornings or kid-friendly snacks!

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Morning Glory Muffins

Makes 12


2 eggs
3 T butter or ghee
3 T pure maple syrup
1 banana
2 T almond butter (I like to use Nuttzo!)
2 T dairy free milk
2 c blanched almond flour
3 tsp cinnamon
1 tsp baking soda
pinch of sea salt
1 medium carrot, shredded
1 small apple, shredded
1/2 zucchini, shredded and excess water squeezed out
1/4 c coconut flakes
4 scoops collagen, optional

Preheat oven to 350 and line muffin pan with silicone or paper cups. In stand up mixer, beat eggs and butter until creamy. Add maple syrup, banana, almond butter, and milk and mix until banana is fully mashed. Add almond flour, cinnamon, baking soda, and salt and mix. Add carrot, apple, zucchini, and coconut and mix gently, just until incorporated. Evenly distribute batter in muffin tin and bake for 25-30 minutes or until toothpick comes out clean. Store in an airtight container in the fridge. 

If you'd like to purchase Fresh Start, click "BUY NOW" below! Thank you SO much for loving and supporting Nicole in this way. Cancer is the worst, but faith > fear.



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