Healthy Chicken Tortilla Soup

I love soupaa. I love soup even more when it’s cold outside. and I love mexican flavored soup.

So it makes sense that – Chicken tortilla soup is my favorite go to soup in the winter! Not only is this soup a broth based soup (nutrient dense) but it has tons of veggies, herbs, chicken & tasty flavor.

Yesterday my house smelled like a mexican cantina – and I was totally okay with it…haha I love when the soup is just bubbling away and your house smells more like home.

Alright-alright I’ll get down too it.


Here is what you will need to re-create this yummy soup:

1 cup fresh corn kernels

2 tbsp coconut oil (EVOO, Butter)

4 cloves garlic (minced)

1 cup chopped onion

1 cup chopped celery

1/2 cup carrots (diced)

1/2 cup Anaheim Chili seeded & diced

1 tbsp cumin

1 tsp oregano

1 tbsp chili powder

1 1/2 cup diced tomatoes

1 qt. chicken stock

1 bunch cilantro chopped

1 1/2 cup cooked chicken (shredded/diced)

1 cup monterrey jack cheese (grated)

In large saucepan, heat coconut oil over med. heat, add garlic, onion, celery, corn, carrots, and chiles and cook for three minutes stirring constantly, until onion is translucent.  Stir in cumin, chili powder, and oregano, continue to stir for 1 minute, or until all spices have blended.  Add tomatoes, chicken stock, cilantro, and chicken.  Bring to a boil, then simmer for 10 min.  Salt and Pepper to taste.  To serve, place tortilla chips in bottom of bowl, pour soup over, and garnish with cilantro, avocado, onion, greek yogurt and mexican cheese. Thanks to my Aunt Shannon for her great & easy recipe :] 


The great thing about this soup is you can make it and enjoy it the next day. I think it taste even better Round #2 & #3. haha I hope you all love this healthy soup as much as me!

xx. K

What’s your favorite go-to soup lovelies?

Health Life Motivation Nutrition Recipes-Nutrition

We all need a little TLC — & cupcakes!

Valentine’s day is right around the when I saw these superb facts – it all made sense. We’re not needy ladies, there are biological reasons why hugs & kisses feel oh-so-good!

– Listen up hubbs haha (& all men) –

Here’s what staffers had to say :

1. The adrenal glands reduce production of the hormone cortisol.

2. You boost activation of natural killer cells that fight disease.

3. The brain shows more relaxing theta wave activity.

4. Oxytocin is produced in the brain’s hypothalamus, flooding you with warm, fuzzy feelings.

5. Your heart rate slows and blood pressure drops.


I don’t know about you but I didn’t need these facts to tell me hugs & kisses feel good — to love and to be loved is the greatest feeling of all. To really love someone though-we must first love ourselves. So start that journey of self-love today — look in the mirror and name 3 things you love about yourself – whether it be your eyes, smile, hair, abs, legs, etc. — your mind and body react to kindness & love and we need it lovahs! I’m willing to bet self-love creates an even bigger affection high! Don’t get me wrong feeling love from someone else is joyous! So next time your with that person you loveee-kiss them to death – it’s healthy :]

Speaking of love — I loveee sweets!! So the other day I was talking to one of my friends – who just so happens to be my neighbor – about these rice krispie cake batter cupcakes she made. And of course being the foodie that I am wanted to know all about this wonderful combination. Cake batter – cupcakes – rice krispies…need I say more. Well this sweet & beautiful friend of mine not only brought me the recipe but baked me some herself — seriously how sweet is that people?? Thankss so much again Katie for the sweet thought – you made my day :]


When I found out that she left them at my front door I couldn’t wait to get home and try them – I have a little bit of a sweet tooth, it kills me. haha soo when I opened the container I went straight in for a bite. I was shocked — it was that good! Soo moist and goey just how I like my rice krispie treats — but the real kicker was the cake batter flavor. Ohh lordy haha this is a concoction I think everybody needs to try at least once. Not to mention they are soo cute! They are perfect for a birthday party, baby shower, etc.


You can find the recipe here.

Thanks again for sharing this great treat with me Katie :] I’ll be bouncing off the walls all day–yeeee!

happy & loved. K

lifestyle Recipes-Nutrition Relationship

Back to the basics

Alright all you New Year resolutionists… I know you may have fallen away from hitting the gym 3x a week or eating as healthy as you were intending to at the beginning of this month….which is understandable because lets face it, change is never easy. I love the statement, “the purest form of communication is behavior” – because it is so true. Stop saying you are going to make a change towards a healthier more lovable you and DO IT people. With these simple & basic tips you can get to that healthy place you want, desire, and wish to be.

Nobody wants to be as my twin would say, “soft” — aka that nice little layer of fat that covers that toned sweet sixer. sad face. It’s about time to get your booty on track — because lets face it sister, you need a new plan.

Gym time – sport those new cute lulus you got for the holidays in the gym, hot pilates class, yoga studio, on a trail, or in your own home (not on the couch). You gotta get motivated – so schedule your workouts and put them into your cute little iphones. Make working out fun – drag some of your like-minded friends to a pilates class with you or ramp it up with spin class with, or make it romantic, with a saturday morning hike (up a mtn.) with your stud or your dog. Whatever it is – make it happen & stick to it. It only takes a few weeks to get into a routine – so why don’t you start now? Tip: keep those lulu’s on hand and don’t make excuses people, it’s over-rated!

Breakfast, babes - I know you’ve all heard this a thousand times — but BREAKFAST is the most important meal of the day. All the things you’ve heard about eating first thing are true people. It starts your metabolism, gets the digestive system going, and fuels the body/mind for the day! This should be your biggest meal of the day giving your body the fuel to keep going all day long. With this being said — a Starbucks muffin or scone isn’t going to cut it. haha instead your body needs a balanced meal with proteins,&  healthy carbs! Try a veggie/protein omelet, green juice, or a GF breakfast burrito. Not only will this keep you full but it gives you motivation to eat healthy during the day so when your assistant is kind enough to bring you a donut — you can say NO! Temptation is no beuno.

Plan ahead - this is easier said than done — but soo easy when it’s done. Bring apples, granola bars, & healthy snacks with you to work or wherever so when you are hungry you reach for the apple instead of the chocolate candy bar or chips. Make a weekly meal plan – this is the best tip I have for all you who want to stay motivated! If you have your healthy meals planned for the week there is no need to just pop in a pizza when you don’t feel like running to the store. Tip- bring your lunch to work in a cutesy lunch pale. haha I’m all for lunch pales – plus you can avoid eating heavy lunches & processed foods – also saving you a buck or two (for those new cuter lulus) happy face. soo grab that lunch sack and pack it with a turkey wrap, hummus & veggies, apple & almond butter. This will really help you stay full longer — with fresh ingredients & no added junk.

Hydration, Honey – Oh the importance of H2O. I know we’ve all heard this basic tip a bagillion times – because I have. Start your day with a glass of water and lemon- a detoxifying start to your day. Bring a water bottle with you and just keep sipping away – your skin & body will thank you. Plus it keeps you full – helping to cut those cravings. You should be drinking 6-8 glasses of water a day, so grab that water bottle loves and start chugging.

Get your Zzz’s - and of course my favorite tip. Get your sleep — because let’s face it pulling an all nighter and walking into work/class, etc. with a sugary gross energy drink isn’t cool anymore. Sleep deprivation doesn’t mean you are more successful or more hard-working it just means you aren’t educated (to put it nicely). One study shows, that a lack of sleep quadruples your risk for stroke and that chronic sleep dep. causes all types of yuckiness like inflammation, high blood pressure, and weight gain. So next time someone says, ‘I can sleep when I’m dead’…well your right, but I’ll be living when your dead because I sleep. haha that’s terrible but sleeping is a MUST (dad). Motivate yourself to hit the sack earlier with a new book & hot tea, cute jammies, or spice it up haha — or all of the above, whatever floats your boat.

and remember people – enjoy the moment. I can’t stress this enough. Take 5 minutes out of your day and just sit still and take life in – because, being is beautiful. Stress kills & causes weight gain — so slow down — enjoy the journey, smile & laugh often!

I hope you will all jump back on board with these basics because let’s face it — bikini season is right around the corner. haha soft is out – toned is in.

Smiles. K