She joined the program, mastered the tools, and then soared on her own. She looks absolutely incredible! When you get the right guidance and truly learn the ropes, you gain the confidence to step out, own your power, and rock that red dress! Keep up the great work!
1st picture starting, 2nd picture during and 3rd picture towards the end. These are the before photos.
After the program and she's not done yet! She looks Amazing!
This inspiring weight loss transformation follows a couple who collectively shed pounds over six months, embarking on a journey that began when they decided to tackle their goals together. Their success stemmed from mutual motivation, shared healthy meal planning, joint workouts like morning walks and home exercises, and holding each other accountable, enhanced by their decision to join “Ru’Cha Wellness and Nutrition Coaching Services” to help them build a better relationship with food—proving that teamwork amplified their commitment and results. Sign up for a program that best suites your needs!
This engaging children’s book follows Lila, a vibrant little girl with short curly hair, and her hedgehog companion Hazel on a gardening adventure, where Hazel nibbles her own patch and Lila cares for her garden eaten by Hazel. It blends fun, friendship, and educational moments for young readers, and is available as a PDF to read to children or send to a child’s iPad or laptop.
Dirty Cauliflower “Rice” – No Rice, All Flavor! #HealthyAndDelicious
Say goodbye to rice and hello to this mouthwatering Dirty Cauliflower “Rice”! Packed with garden-fresh green onion and cilantro (grown this dish swaps rice for nutrient-rich cauliflower and swaps ground beef for lean turkey sausage. It’s a guilt-free, flavor-packed meal that’s as good for your body as it is for your taste buds.
Why You’ll Love It:
Cauliflower Power: Low-carb, high-fiber cauliflower is loaded with vitamins C and K, supporting immunity and digestion while mimicking rice’s texture.
Lean & Protein-Packed: Turkey sausage adds savory flavor and protein for muscle repair and satiety, making it a lighter alternative to traditional meats.
Garden-Fresh Goodness: Homegrown green onion and cilantro bring vibrant, fresh flavors and antioxidants, straight from your backyard.
Low-Carb Comfort: All the spicy, soulful vibes of dirty rice without the heavy carbs, perfect for keto, paleo, or mindful eaters.
Eco-Friendly & Sustainable: Using your own garden veggies reduces your carbon footprint and celebrates homegrown, wholesome eating.
Quick & Customizable: Ready in under 30 minutes, easily tweaked with your favorite spices or veggies to suit your cravings.
Low Sodium Alternative: Contains significantly less sodium than traditional soy sauce (about 75-90% less), supporting heart health and reducing the risk of high blood pressure without sacrificing flavor.
Soy-Free & Gluten-Free: Ideal for those with soy allergies, gluten sensitivities, or following paleo, keto, or Whole30 diets, making it a versatile seasoning for diverse dietary needs.
Rich in Amino Acids: Provides small amounts of amino acids (up to 17 types), which support muscle repair, energy production, and overall cellular health, complementing protein-rich snacks like cheese or chicken soup.
Low Glycemic Index: Naturally low in sugar and carbs, it won’t spike blood sugar, making it a great choice for balanced energy and managing cravings, especially when paired with nutrient-packed meals like cauliflower rice or veggie pizza.
Subtle Sweetness: Offers a mildly sweet, umami flavor that enhances dishes like stir-fries, marinades, or dressings, encouraging mindful cooking without overpowering natural ingredients.
Gut-Friendly: Fermented from coconut sap, it may support gut health by providing beneficial compounds, aligning with the digestive benefits of homemade yogurt or probiotic-rich cheese.
Nutrient Boost: Contains trace minerals like potassium and magnesium from coconut sap, supporting hydration and muscle function, especially after activities like gardening or yoga.
Eco-Conscious Choice: Sourced from sustainable coconut trees, it aligns with environmentally friendly practices, especially when paired with homegrown veggies from your garden (learn how in our $25 Vegetable Gardening: Small-Space Solutions class).
Allergy-Friendly: Free from common allergens like soy, wheat, and MSG, it’s a safe, inclusive option for seasoning meals like cauliflower wings or mac & cheese.
Versatile Flavor Enhancer: Elevates the taste of healthy dishes (e.g., soups, salads, or veggie bowls) without artificial additives, fostering a positive relationship with wholesome, homemade foods.
Why It Fits Your Lifestyle
Coconut aminos is a perfect swap for processed condiments, adding depth to your cooking while supporting health goals. Drizzle it over cauliflower rice, use it as a marinade for cauliflower wings, or stir it into homemade chicken soup for a savory, guilt-free boost. Its clean, natural profile makes it a staple for mindful eaters who value flavor and nutrition.
Cauliflower steals the show with these crave-worthy dishes: Cauliflower Rice, Cauliflower “Fried Chicken” Wings, and Cauliflower Mac & Cheese! Call it magic, call it genius—my plate’s loaded with the ultimate #healthy #delicious fixings, all made from this versatile veggie.
Cauliflower Rice: A fluffy, low-carb swap for rice, packed with fiber and vitamins to keep you energized. Perfect as a base for stir-fries or bowls!
Cauliflower Wings (cauliflower wings aka fried chicken): Crispy, spicy, and baked to perfection, these wings deliver all the flavor of fried chicken without the guilt. Dip them in your favorite sauce for a game-day win!
Cauliflower Mac & Cheese cauliflower macncheese: Creamy, cheesy, and oh-so-comforting, this veggie-packed version sneaks in extra nutrients while satisfying your soul.
Why cauliflower? It’s a nutrient powerhouse—high in fiber, vitamins C and K, and antioxidants—while being endlessly adaptable to your favorite comfort foods.
What’s your favorite way to enjoy cauliflower’s versatility? Drop your ideas below!
Homemade Yogurt Ice Cream with Mix berries Bread Cake
Indulge guilt-free in this #delicious #healthy #dessert that’s bursting with flavor and nourishment! Our homemade yogurt ice cream is creamy, tangy, and naturally sugar-free, crafted with fresh, probiotic-rich yogurt to support gut health. Paired with a slice of mix berries bread cake, made with vibrant, homegrown mixed berries (think blueberries, raspberries, or strawberries from your garden!), this treat is a wholesome twist on dessert. Perfect for satisfying sweet cravings while staying true to your wellness goals.
Why You’ll Love It:
Nutrient-Packed: Yogurt delivers probiotics for gut health and protein for satiety, while mixed berries (grow your own with our $25 Vegetable Gardening: Small-Space Solutions class!) add antioxidants, fiber, and vitamins C and K.
Sugar-Free Sweetness: Naturally sweetened with berries and optional honey or fruit puree, avoiding refined sugars for a balanced, healthy treat.
Gut-Friendly: Probiotics in yogurt support digestion, making this dessert as soothing as it is tasty, perfect after a mindful meal like homemade chicken soup.
Sustainable & Fresh: Use homegrown berries to reduce your carbon footprint, aligning with Eco-conscious living and minimizing packaging waste.
Versatile & Customizable: Tailor the ice cream with dairy-free yogurt or swap berries for seasonal fruits to suit your dietary needs (vegan, gluten-free options available).
Mindful Indulgence: Preparing and savoring this dessert fosters a positive food relationship, offering comfort without compromising health.
Perfect Pairing: The soft, fruity mix berries bread cake complements the creamy yogurt ice cream, creating a satisfying balance of textures and flavors.
How It’s Made:
Yogurt Ice Cream: Blend homemade or store-bought plain yogurt with fresh mixed berries and a touch of natural sweetener (like honey). Freeze in molds or churn for a creamy texture. Ready in hours for a refreshing treat!
Mix berries Bread Cake: Bake a light, whole-grain bread cake studded with juicy mixed berries, using minimal ingredients for a rustic, wholesome dessert that doubles as a snack.
Why It Fits Your Lifestyle:
This #homemade #healthy #dessert is a perfect alternative to sugary ice creams or processed cakes, aligning with my mission to promote nourishing, mindful eating. It’s ideal for post-yoga relaxation, a gardening break, or sharing with loved ones to build community. Pair it with infused blueberry water or herbal tea for a complete, wellness-focused experience.
As a wellness and nutrition coach, I encourage my clients to embrace nourishing, homemade meals to build a healthy relationship with food. Homemade chicken soup is a comforting, nutrient-rich dish that offers numerous benefits, making it an excellent alternative to processed or store-bought soups. Here’s a concise list of the key advantages of preparing chicken soup at home, perfect for supporting a balanced lifestyle alongside activities like gardening or yoga.
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Benefits of Homemade Chicken Soup
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Nutrient-Dense: Packed with vitamins and minerals from fresh ingredients like vegetables (carrots, celery, onions), herbs, and chicken, it supports immunity, digestion, and overall health. Homegrown veggies from your garden (learn how in our $25 Vegetable Gardening: Small-Space Solutions class) enhance nutrient quality.
Supports Immune Health: The warm broth, combined with ingredients like garlic or ginger, may help fight colds and flu by reducing inflammation and boosting hydration.
Promotes Hydration: The high water content in broth aids hydration, supporting bodily functions and recovery, especially after physical activities like gardening or yoga.
Gentle on Digestion: Homemade broth is easy to digest, soothing the stomach and providing gut-friendly nutrients, ideal for sensitive digestive systems or recovery from illness.
High in Protein: Chicken provides lean protein for muscle repair, satiety, and sustained energy, making it a satisfying meal or light snack alternative.
Customizable & Healthy: Control ingredients to reduce sodium, avoid preservatives, and tailor flavors (e.g., add turmeric for anti-inflammatory benefits), aligning with dietary needs like low-salt or gluten-free diets.
Cost-Effective: Use affordable ingredients, including leftover veggies or chicken bones for broth, reducing food waste and saving money compared to takeout or canned soups.
Eco-Friendly: Incorporate homegrown vegetables or herbs to lower your carbon footprint, supporting sustainable living and minimizing packaging waste.
Stress-Relieving Comfort: Preparing and enjoying homemade soup is a mindful, nurturing act that reduces stress, fostering emotional well-being similar to gardening or snacking mindfully.
Builds Community: Sharing a pot of soup with family or friends strengthens bonds, promoting a positive food culture and sense of connection.
Why Choose Homemade Chicken Soup?
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Unlike processed soups, homemade chicken soup allows you to prioritize fresh, wholesome ingredients, fostering a healthy relationship with food. It’s a versatile, nourishing option that satisfies cravings for comfort food while supporting wellness goals. Pair it with a light snack like arrowroot cookies, blueberries, cheese, and infused blueberry water for a balanced day of nourishment.
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Interested in growing your own vegetables or herbs for soups? Click the link below learn how to cultivate fresh ingredients and elevate your homemade chicken soup and wellness journey! Â
Incorporating infused blueberry water into a light snack, alongside arrowroot cookies, blueberries, cheese, and tea, enhances the experience with a refreshing, health-boosting beverage. Infused blueberry water is made by soaking fresh or frozen blueberries in water, imparting a subtle flavor and vibrant nutrients. Here’s why it’s an important addition to your snack, aligning with your eco-conscious lifestyle and gardening efforts:
Enhanced Hydration: Infused blueberry water encourages increased water intake with its naturally sweet, appealing taste, supporting digestion, temperature regulation, and overall bodily functions, especially after activities like gardening or yoga.
Rich in Antioxidants: Blueberries release anthocyanins and vitamin C into the water, which combat oxidative stress, support heart health, and boost immunity, complementing the antioxidant benefits of whole blueberries in your snack.
Low-Calorie Refreshment: With minimal calories, it’s a guilt-free alternative to sugary drinks, maintaining energy balance while satisfying cravings for flavored beverages.
Digestive Support: The subtle infusion aids hydration, which promotes healthy digestion, pairing well with the gentle, stomach-soothing properties of arrowroot cookies and cheese’s probiotics.
Mental Clarity & Mood Boost: Staying hydrated with a flavorful drink like blueberry water supports cognitive function and mood, enhancing the stress-relieving benefits of a mindful snack break.
Simple & Versatile: Easy to prepare by adding a handful of blueberries to a pitcher of water (optionally with mint or lemon), it’s a convenient, portable addition to your snack, perfect for outdoor gardening or post-yoga relaxation.
Promotes Mindful Eating: Sipping infused water encourages slower, more intentional snacking, fostering a calming ritual that aligns with the holistic benefits of your lifestyle.
How to Make Infused Blueberry Water:
Add 1/2 cup fresh or frozen blueberries to 4 cups of water in a pitcher.
Optionally, include a few mint leaves or a lemon slice for extra flavor.
Let sit in the refrigerator for 2-4 hours (or overnight for stronger flavor).
Strain (optional) and serve chilled with your snack of arrowroot cookies, blueberries, cheese, and tea.
This light, nutrient-packed snack, elevated by infused blueberry water, fuels your body and mind while supporting sustainable habits.
Crafting your own veggie pizza at home is a delicious and rewarding way to enjoy a nutritious meal while embracing the fruits of your gardening efforts. Here’s a concise list of the key benefits of making veggie pizza at home, perfect for complementing your small-space vegetable gardening journey:
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Nutrient-Rich Ingredients: Use fresh, homegrown vegetables like tomatoes, peppers, or greens from your garden for a pizza packed with vitamins, minerals, and antioxidants.
Customizable & Healthy: Control ingredients to create a balanced meal, choosing whole-grain crusts, low-fat cheeses, or plant-based toppings to suit your dietary needs.
Cost-Effective: Save money by using homegrown or affordable veggies, reducing reliance on expensive takeout or pre-made pizzas.
Eco-Friendly: Incorporate your garden’s produce to lower your carbon footprint, supporting sustainable living and reducing packaging waste.
Family-Friendly Activity: Involve kids or loved ones in preparing dough, chopping veggies, or assembling toppings, fostering creativity and bonding.
Fresh Flavors: Homegrown vegetables enhance taste with vibrant, just-picked flavors, elevating your pizza’s quality over store-bought options.
Reduces Food Waste: Use leftover or imperfect garden veggies, minimizing waste while creating a delicious meal.
Stress Relief: Cooking at home is a mindful, creative outlet that reduces stress, complementing the mental health benefits of gardening.
Dietary Flexibility: Easily adapt recipes for vegan, gluten-free, or low-carb diets, ensuring everyone can enjoy a slice.
Sense of Accomplishment: Savor the pride of transforming your garden’s harvest into a wholesome, homemade meal. Have you tried making veggie pizza at home? Please leave comment.
