low carb, no sugar added cinnamon pancakes | suzyandco.com

This is a very simple, 4 ingredient pancake recipe. It is healthy and yummy!
homemade lip balm recipe | suzyandco.com

Have you ever made homemade lip balm?
You might be intimidated by it, but it is very easy and will cost you a mere pennies per tube. I made this batch and had 15 tubes of lip balm. I not only had plenty on hand for us, but I was able to give a ton away as well! 

This is a really simple recipe that only uses one bowl and has no added sugar (ok, unless you count the chocolate chips, and you know you want chocolate chips in the muffin. Everyone does :) )


2 ripe bananas
2 eggs
1/2 tsp salt
1/2 tsp baking soda
1/4 tsp ground ginger
3-6 drops cinnamon vitality essential oil*
1/3 cup light tasting oil (avocado, grapeseed, etc)
1 cup whole wheat flour
A handful of chocolate chips (optional)


Preheat oven to 350 degrees.
Spray a mini muffin pan with cooking spray.
In a large bowl, mix all the ingredients above except the flour, until runny.
Add the flour and mix until just combined. If adding chocolate chips, fold them in now.
Spoon batter into mini muffin pan. Each cup should be ~3/4 full.
Bake for ~12 minutes.

*Only ingest essential oils from reputable companies that you have researched. Not all companies are the same. I only trust Young Living for myself and my family. 
5 minute homemade coconut butter. A simple, inexpensive way to get more real food ingredients in your everyday eating. | suzyandco.com

This is a simple way to make coconut butter that takes only 5 minutes and is much cheaper than pre-made coconut butter.

Coconut butter is basically shredded coconut that has been creamed to create a butter with nut butter-like consistency, although it is a bit thicker and dryer. It is a great substitute for those with nut allergies. It is also great for those wanting to get more healthy fats into their diet.

Calorie is a term that gets used ALL THE TIME, but do you really know what a Calorie is?
What about that old saying "Calories in = Calories out"? Is that true?

I am going to give you a basic definition of what Calories are so you can better understand how to balance out the foods you eat. Having balance will create a healthier you and elevate your wellness.


A Calorie measures units of energy. Every chemical reaction that happens in our body gives off energy in the form of heat and that is measured in Calories.

When a lot of reactions are happening, they “burn off” a lot of heat. So when you think about exercising and how it burns Calories, it really means that there are a ton of chemical reactions happening in your body, much more than at rest and all of those chemical reactions give off heat. To expel that heat from the body, our breathing increases, our circulation increases and we sweat.

Every day, every hour, every minute, there are chemical reactions taking place in your body that use up energy and expel heat. Not just when we exercise. In order to replace what is lost and get more Calories for future chemical reactions that will take place, we need to eat and obtain Calories from food.

How are food calories measured?
You can look on any nutrition facts label and see how many Calories a food contains. But if you are wondering how they know that food contains that particular amount of Calories, here is how they figure it out (in a very simplified explanation).

So food has Calories, but a piece of food is not going to give off heat. They actually have to set a food on fire to figure out how much heat it can give off.
To figure out how many Calories are in a food, they use something called a bomb calorimeter. It is a chamber with water all around it. They burn the food and measure the changes in water temperature. One Calorie equals is the amount of heat it takes to raise the temperature of one gram of water 1 degree celsius.

Yep! They burn the food and take measurements. A lot more goes into the actual determination than that. If you wanted to read a long detailed explanation of how it is actually done, here is a great article with lots of chemical equations.

Where are calories found?
Calories are found in carbohydrates, fats, protein and alcohol, but not vitamins or minerals. For a refresher on these, read about the basics of nutrients.

So Calories in equals Calories out?

This is a very antiquated saying. It is just not that simple. Just because you eat 100 calories, it does not mean you will digest and absorb all 100 calories. There is a lot that has to go on in your body to extract calories from food. 

Your body has to break down food into it's smallest units, transport it out of the digestive system, shuttle it to the liver to process, shuttle it through the blood, take it to tissues, and then those tissues have to take up the nutrients to utilize them. It just is not a 100% efficient process. We all have off days and even your digestive system can as well. 

So although knowing about Calories is important and being aware of how they work can help you maintain a healthy weight, it is much more important to focus on food quality and hunger cues rather than how many Calories a food has. 


These simple essential oil infused shower disks will turn your shower into a spa-like bathroom in no time.

When you think of a relaxing luxurious, great smelling spa bathroom, I am sure most of you picture a bath. Yet how many of us take baths everyday or even once a week?

Showers are much more common, they are quicker, and easier than filling up a tub. So how do turn your shower into a essential oil infused experience? Essential Oil Shower Disks.

When you take a shower, you put these disks on the floor and they will slowly start to dissolve and release the oils in your shower.


This fajita frittata is a simple way to use up leftover fajitas, either homemade or from a restaurant.

I had made some steak fajitas one night and ate them for about three days in a row for lunch. I know some people like to have variety, but for me, if it is a great dish, I don't mind eating it several times in a week. It makes it much easier than cooking from scratch everyday.

Sometimes on your journey to wellness you just need a little support. Oils cannot replace good nutrition and exercise. However, they can help your body to work optimally on your quest for achieving and maintaining a healthy weight. This trio of oils does the following:

Grapefruit - supports your body to help fat metabolism

Lemon - supports the liver to cleanse toxins

Peppermint - helps decrease cravings

The vitality line of essential oils (pictured above) is labeled for ingestion.

If you are looking for recipes and suggestions on how to use these and other essential oils safely, email me or join my facebook group:


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