Food, Keto


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Food, Recipe


Oh my new love, look what I made last night! 

XM Cashew Yogurt

Who else makes Cashew Yogurt? It’s new to me and I absolutely LOVE it!!! I’ve been making my own cultured yogurt from goat milk starter for a few months now. But recently I wanted to try making a vegan yogurt for all those friends of mine that are vegan.

Coconut yogurt was an option and I’ve wanted to make it for a long time. However, the coconut is so hard to crack open I’m kind of scared of it! So I investigated an alternative and found this great recipe for cashew yogurt. It turned out amazing so I wanted to share it with all of you.


2 cups of cashews, soaked for at least 8 hours (I soaked them overnight)
1/2 cup filtered water
Powder from 2 probiotic capsules
2-3 tbsp Grade B maple syrup

STEP 1 -> Soak the cashews in warm water for at least 8 hours (overnight).
STEP 2 ->  Drain and rinse the cashews. Add them to a blender with the water and the maple syrup.
STEP 3 -> Add the blended cashews to a glass bowl. Sprinkle the probiotic powder on top of the cashew mixture then stir in with a wooden spoon.
STEP 4 -> Cover the bowl with muslin and leave it in a warm, dark place for 24 to 48 hours. Or, use your yogurt maker/warmer.
STEP 5 -> After 24 hours try the yogurt, it should have a foamy texture and taste slightly tart. You can leave it for another 24 hours if you like it a little tarter. At 48 hours the yogurt will have a strong sour taste.

Store the yogurt in an airtight glass container in the fridge. Enjoy!!!!

– Coach Connie

Want to learn more about me?  CLICK HERE

Food, Health Coaching


Over the past few months I have been working with a client who suffers from IBS and together we have worked through what we call the 10 commandments for Eating IBS. If anyone is suffering from this check out what we have discovered.


Did you know that IBS (Irritable Bowel Syndrome) is a physical brain-gut dysfunction causing abdominal pain, diarrhea, constipation (or alternating diarrhea & constipation), gas, and bloating? I needed to educate myself on the latest out there to help my client understand what trigger foods made her IBS act up and what foods were good for her. Here’s what we learned together:

Eat small portions frequently, in a calm fashion (not on the go)
Reduce fat intake (we reduced it by about 25%) of total diet. I wouldn’t recommend any more than that
Never eat high fat foods, even in small portions, on an empty stomach or without soluble fiber
Always eat soluble fiber first whenever your stomach is empty and make this the largest component of every meal/snack
Stay away from IBS trigger foods like dairy, friend foods, egg yolks, coffee, soda, artificial sweeteners, caffeine and alcohol

We also practiced creative substitutions as it was key for my client not to feel like she was deprived. We used soy or rice as a replacement for dairy, two egg whites to replace a whole egg, and low-fat vegetarian versions of meat products. We replaced some of the oils with fruit purees in breads or cakes, used veggie broth instead of oil in sauces, and baked with cacao powder instead of solid chocolate. My client enjoyed getting to know and love the addition of fresh herbs in her foods and using spices generously to heighten flavors.

Today my client feels so much better. She rarely has any IBS symptoms and through perseverance and hard work has learned how to live a normal healthy life.

If you have ever wondered what it’s like to work with a health coach, I hope this gives you a glimpse of what we can help with. Having someone work through your unique problems and challenges with an outside educated view on techniques is key. Every person is different and has their own unique health and fitness challenges and not 1 size fits all. Get the right health coach and they will work wonders with you! I hope you enjoyed this little bit of information on IBS. If you have any questions, please don’t hesitate to contact me.

SignatureIn good health, Coach Connie

Are you interested in 1-1 coaching? Checkout this special offer: CLICK HERE
Learn more about Coach Connie Here

Moscow 2016 September 11th

USA Olympic Canoe and Kayak Team Silver Medal Winners