Cilantro Lime Shrimp


(serves 4)

This recipe is a favorite in my home basically because it is quick to make, absolutely delicious and so versatile. The shrimp can be eaten alone or put on top of a salad or in  lettuce wraps. Not only are they delicious, shrimp are also a great source of protein, selenium, copper, iodine and B12. And the cilantro and lime add antioxidants, essential oils, vitamins, and dietary fiber.


  • 1 pound peeled jumbo shrimp
  • 2 teaspoons extra-virgin olive oil
  • 5 garlic cloves, crushed
  • 2 tablespoons fresh lime juice 
  • 3 tablespoons fresh cilantro chopped 
  • Sea salt to taste


1.Heat a tablespoon of olive oil in a large nonstick skillet over medium-high heat. 

2. Add garlic and shrimp and cook for approximately 2 minutes before flipping.

3. Cook shrimp until they are pink. 


4. Mix the pan contents so that the shrimp are completely covered in oil and garlic.

5. Remove the shrimp from the pan and cover with lime juice.

6. Add the cilantro and sea salt to taste and toss well.

Recipe By Colleen Flynn

Colleen Flynn Picture.jpg

Colleen Flynn is a whole-food and wellness enthusiast. She has studied at the Nutrition Therapy Institute and is currently training at the Nutrition Therapy Association to become a nutrition therapy practitioner. Colleen believes that food should please your taste buds while nourishing your body. She creates simple recipes to help you integrate whole foods into your diet and experience the life-enhancing power of nutrition. | Instagram | Facebook


Water, Hydration and Health

Water is such a part of our everyday life that we often forget how unique and essential to life it is. It plays a vital role in keeping our bodies’ cells, tissues, and organs running smoothly and when consumed daily, in the proper quantities, it can also prevent and heal many health disorders. 


Drinking water can help you lose weight.

Drinking water helps reduce the amount of food you eat, diminishes false hunger pangs and encourages enzymatic activity which results in fat burning. Talk about an easy way to look great in your favorite skinny jeans. 

Drinking water makes your skin look and feel beautiful.

Want to get that soft, dewy skin you see in magazines? Drinking water is a great place to start. Water is responsible for skin regeneration. Proper hydration enhances skin’s elasticity, firmness, color and reduces dryness, wrinkles and pimples. 

Drinking water aids in digestion.

Water is vital in the creation of digestive secretions. Sufficient intake of water helps to eliminate digestive disorders such as poor digestion, gas, nausea, indigestion and bloating.

Drinking water can help prevent high-blood pressure.

Hypertension can be the result of the blood vessels not having enough water to diffuse into the cells causing blood vessels to contract. Once the body is replenished with water, the vessels will expand and blood pressure should eventually return back to normal. It also maintains sodium-potassium balance which is essential for healthy blood pressure.

Drinking water can provide heartburn prevention and relief

Heartburn is a sign that the upper part of the gastrointestinal tract is in need of water. Many people make the mistake of using antacids or tablet medications which result in inflammation in the stomach and several other areas in the body and can eventually lead to liver and pancreatic cancers. Once water is absorbed by the gastrointestinal track, heartburn will usually diminish. 


Every day we lose about 2.5 liters of water through urine, sweat, water vapor from our lungs and liquid in our stool. That is a lot of water! Thirst is the body’s alarm that we need to intake liquid to avoid dehydration. It compels us to drink until our hydric imbalance has been corrected.  Plain water is the best way to hydrate your body, but for some people, plain water just doesn’t cut it sometimes.  I get it. Luckily there are other things you can drink, in addition to plain water, which will help keep you hydrated. 

  • Infusions- leaves from mint, cilantro, basil, etc. add a pleasing flavor and scent to waters. I also love using seasonal fruit like berries and watermelon if I am craving something sweet. These are all a great alternative for people who do not enjoy the taste of plain water or for those who would like some variation. 
  • Fruit and vegetable juices- unsweetened and in moderation. These are super tasty but too many minerals and vitamins will disrupt our bodies’ balance, plus juices contain lots of calories and sugar. Remember, too much sugar, even natural sugar, is not a good thing. 
  • Soda water- There’s something about fizz that quenches thirst like nothing else. I recently bought a soda water maker and absolutely love it. Add a few drops of high quality essential oils such as grapefruit or lemon for a true “naturally flavored” hydrating drink. 
  • Water enhanced with ionic minerals- adding ionic minerals, such as a pinch of sea salt, will help your body hold onto the water you ingest.
  • Limit, or even better, eliminate drinks such as fruit juices with added sugar, soda (including diet soda), milk, alcohol, coffee and tea. These drinks contain components, such as caffeine, sugar, purines and toxins that reduce their ability to hydrate. 


The World Health Organization recommends 2 liters (or eight 8oz glasses) of water a day, but water needs can vary greatly per individual depending on your weight, health, activity level, stress level, the amount of food you consume and the climate of your environment. People with a diet high in fruits and vegetables require slightly less water since these foods are composed of a lot of water. More water is required for people who smoke or have diets that are high in salt, coffee, alcohol or protein. Here’s a good start- you should always consume at least 1/2 your body weight in ounces per day.  For example: 140 pounds / 2= 70 oz. per day


When our bodies lose more fluid than they have taken in, we become dehydrated.  Dehydration can occur for many reasons including simply neglecting to drink enough water, working out in the heat, exercising, vomiting and diarrhea.

Signs of dehydration:

  • Dry mouth
  • Fatigue 
  • Thirst 
  • Headache 
  • Dizziness 
  • Decreased urine output 
  • Dark colored urine 
  • Dry skin or lips 
  • Lightheadedness 
  • Constipation


Dehydration occurs when more water is moving out of our cells and bodies than what we are taking in through drinking and it can have some pretty serious consequences. 

Blood volume decreases- As blood gives its water to the kidneys and other waste removing organs its volume inevitably decreases. When the intracellular fluids decrease the cells are eventually unable to function.

Enzymatic slowdown- Enzymes are proteins in our body that control all biological reactions.  As enzyme function slows down many of the body’s functions such as the production of energy, hormones, reparative substances, etc. come to a halt. 

Autointoxication- when the body does not have enough water, urination is not as frequent as it should be resulting in byproducts such as uric acid, lactic acid, ammonia and other toxins accumulating in our vessel walls and organs. 

Water keeps us active, healthy and beautiful so make sure you are getting an adequate amount every day.



It’s best to used distilled water, but if this is not available tap water works too. You can infuse water with any number of herbs, fruit, spices, edible flowers, veggies and essential oils such as:

  • Herbs: Basil, mint, parsley, rosemary, cilantro
  • Fruit: Berries, citrus, peaches, melon, tropical fruit
  • Edible flowers: Chamomile, citrus blossoms, lavender, rose
  • Spices: Cinnamon sticks, fresh turmeric, fresh ginger
  • Vegetables: Cucumber, fennel
  • High quality, ingestible essential oils such as grapefruit, lemon, sweet orange or lavender


Gather containers to hold the infused water. I like to use mason jars with lids but any glass container will do. You can use the smaller ones for single servings, or larger ones if you want to make a batch to last a few days. Try to use organic ingredients when possible. Wash ingredients. Slice large fruit and vegetables in smaller pieces to speed up the infusion.  The skin can be left on or peeled off depending on personal preference. Fill jars with water and add the ingredients. Be creative with combinations- one of my favorites is lemon and with a dash of grapefruit essential oil.

Seal the jars and refrigerate. Allow them to sit for a few hours while the infusion does its thing. The infusions will be more flavorful the longer you let them sit. Once you are ready to drink them, you can either strain the water or drink it with the ingredients still in the jar.

Colleen Flynn Picture.jpg

Colleen Flynn is a whole-food and wellness enthusiast. She has studied at the Nutrition Therapy Institute and is currently training at the Nutrition Therapy Association to become a nutrition therapy practitioner. Colleen believes that food should please your taste buds while nourishing your body. She creates simple recipes to help you integrate whole foods into your diet and experience the life-enhancing power of nutrition.

Easy Paleo Pot Roast with Mashed Sweet Potatoes

It's Fall!!  I don't know about you but right about now I am craving some heavy meats, sweet potatoes and Fall dishes! Here is a great Paleo dish that is SO easy and tastes great. I have struggled with making pot roasts because they always have needed tons of ingredients or end up tasting dry which is a HUGE disappointment after smelling the flavors all day in your house! This one is AMAZING and sure to please! The key is that you DO NOT USE ANY LIQUID. Let your quality meat do the work. There will be plenty of juice in the final product. Please enjoy and let me know what you think! :)


  • 3-5 lb GrassFed and Finished Arm or Chuck roast (I used Arm Roast in this video) 
  • 1 large onion, sliced
  • 4-6 carrots, chopped (or more if your carrots are small)
  • 3-4 cloves of garlic, minced or chopped
  • 2-3 big pinches of sea salt
  • 2 tsps of black pepper
  • 2-3 large sweet potatoes
  • 4-6 TB of salted pasture butter


  1. Place roast in the bottom of crock pot.

  2. Season with salt and pepper. I will usually rub the salt into the meat

  3. Place all vegetables on top of the roast.

  4. Cook on low for 8 hours or high for 6 hours.  Do not add any liquid! The meat will produce it's own and will come out tasting great! 

  5. When the roast is about an hour out from being done, start on your sweet potatoes.

  6. Place chopped sweet potatoes in a large pan with water covering the potatoes. Bring to a boil. Reduce heat to medium high and let boil until tender.

  7. Drain the sweet potatoes and return to the pot or a large mixing bowl. 

  8. Add butter to the sweet potatoes and blend with a hand mixer.

  9. Serve pot roast on top of mashed sweet potatoes and serve warm.

Almond Crusted Salmon with Dill Cauliflower Rice

Salmon is by far one of my favorite fish. It stands well on its own but tastes just as good enhanced with a variety of ingredients, including this light almond crust.  It's an excellent source of protein, packed full of flavor and vitamins and minerals such as Vitamin D, B-6, B-12 and selenium. It is also one of the best sources of omega-3 fatty acids which are great for a healthy brain, heart and overall health.

Cauliflower rice is one of my go-to dishes right now. It’s surprisingly satisfying, while being low in calories and carbs and high in Vitamins C, A and fiber. Plus it takes just minutes to make!



(Serves: 4)


  • ½ c. almonds

  • 2 tbsp. parsley diced

  • 1 tbsp. organic lemon zest

  • 1lb  wild caught salmon fillets

  • 2 tbsp. coconut oil

  • 4 cups of cauliflower chopped into rice size in a food processor

  • 4 tbsp. dill, fresh or dried

  • sea salt to taste

  • 2 tbsp. pumpkin seed oil (optional)




  1. Cut cauliflower into large pieces and chop in the food processor until pieces are the size of rice.

  2. Cauliflower rice can be served raw or cooked for a more tender and rice-like texture.

  3. If serving raw, transfer to a large glass bowl and mix in dill and sea salt and drizzle with pumpkin seed oil.  

  4. If serving cooked, transfer to a large skillet pre-warmed over medium heat.

  5. Add in dill and sea salt and stir for several minutes until all of the cauliflower rice is warm.

  6. Drizzle with pumpkin seed oil.




  1. Grind the almonds into a powder. You can use a food processor or coffee grinder

  2. Combine almond powder, parsley, and salt and spread out on a plate.

  3. Completely cover both sides of salmon with the mixture.

In a large skillet heat the oil over medium heat.

  1. Add salmon and cook for 5 minutes on each side or until completely cooked.

  2. Serve on top of cauliflower rice and sprinkle on lemon zest.

Colleen Flynn

Colleen Flynn

Colleen Flynn is a whole-food and wellness enthusiast. She has studied at the Nutrition Therapy Institute and is currently training at the Nutritional Therapy Association to become a Nutritional Therapy Practitioner. Colleen believes that food should please your taste buds while nourishing your body. She creates simple recipes to help you integrate whole foods into your diet and experience the life-enhancing power of nutrition. I


Eggs and Prosciutto Baked Mushroom Caps

This is a fantastic dish that is so simple to make. Composed of portabella mushrooms, soft baked eggs, flavorful prosciutto and dressed with walnut pesto, it is healthy, flavorful and at the same time minimal. It’s also very filling and, as an added bonus, elegant in appearance. I truly believe that food tastes better when it looks better, and this creation is a beauty. Eat this dish for breakfast, lunch or dinner…or even as an appetizer. There will be extra pesto, which can be used for other meals. It adds great flavor to fish, chicken, zucchini noodles and veggies.



(serves 2-4)



4 fresh eggs preferably pasture raised

4 portabella mushroom caps

4 slices of prosciutto

2 tbsp. fresh parsley minced

1 tbsp. olive oil

sea salt to taste


1/4 cup olive oil

1/4 cup nutritional yeast

2 garlic cloves, peeled

2 cups fresh basil leaves

1/4 cup walnuts

1 teaspoon lemon juice

1/2 teaspoon salt


Place all ingredients into a Vitamix  or blender.

Blend until it is a smooth, even paste.



  1. After washing mushrooms remove the stem and create space for the egg by scraping out the insides with a spoon.

  2. Grease the bottom of a baking pan with olive oil and place the mushrooms on it.

  3. Put one slice of prosciutto inside the mushroom.

  4. Crack an egg into a small bowl and pour it on top of the prosciutto in the mushroom cap

  1. Place the baking pan into an oven that has been preheated to 375 degrees F

  2. Bake for 20-30 minutes depending on how well done you like your eggs.

  3. Remove from the oven, add a small dollop of pesto, garnish with parsley and serve.