Since it’s my birthday month and I’m in my last several days of closing out my first year in the 30s … I figured it was time to share some of my recent reflections and observations of this past year. This has been a huge year for all of us, collectively and on individual levels as well. So many of us have shifted, grown, faced the darkness, you name it. I strongly feel that now is the time to really go within and reflect on all that’s occurred and transpired for you. And as always, remember that you are the only one in control of your own happiness.
If you haven’t yet, now is the time to start living your life for YOU.
Alright so, a few fun updates:
• My Flagler College Sports Management Bachelors degree is still somehow relevant as my entrepreneurial journey is now full-time in the health & wellness industry
• This time last year I was deeply questioning my decision to live in FL and now I couldn’t be more grateful for it. Also still sending prayers to everyone else around the U.S. and globe. 
• Our Australian Labradoodle, Moka, is officially a pup mom!
• I still live for my moments spent in the sun, watching the sunrise or sunset, and being by the water. Preferably salt water if I had to be picky 🙂
• Dan’s health is still going strong (stronger than ever) and so is our marriage ❤️
In the last year I …
• Became an Institute for Integrative Nutrition Certified Health Coach
• Started my own podcast: Loving Your Own Soul 💫
• Adopted a fully plant-based lifestyle
• Folded 1 company and started another
• Removed all substances from my life in order to now intuitively gauge if/when something serves me
• Learned more about trademark law than I ever would have liked
• Regained my faith in humanity and learned a lot about us as a collective, but even more so about the individual perspectives and beliefs
• Spent more time with Dan in our 5 years of being together
• Survived my first pandemic 😷
• Guided dozens to bettering their lives through healing their internal in order to change their external realities
• Learned that I have everything I need and my happiness is my choice
• Chose love over fear
• Exercised “saying no” & my world didn’t end 😅
• Became more in tune with my intuition, the Universe, my higher powers and guides ✨
• Slowed way way way down and it’s been magical and highly transformational
• Spent the least amount of time on an airplane or in a car than ever before
• Made so many connections
• Reconnected to my voice 💙
• Healed myself from the inside out 🌿
In what ways have you shifted over the last 12 months? Let me know in the comments below! Love you!

I know by now we are all familiar with the green smoothies and juices right?  Don’t get me wrong I love each of these dearly, but what if I told you your green smoothie could instead be a bowl of pasta … that would be pretty sweet right? 
Well, lucky for you it can! And you’ve heard me say it once and I will continue to say it again:  it’s okay to eat carbs. 
Your body thrives off of carbs. Carbs are not the enemy as long as you are eating the right carbs! Especially all you females out there, carbs are essential for hormone health. 
One thing to keep in mind with this recipe is to remember that I don’t encourage measuring and instead intuitive insight. However, to get you started, I’ve included what feel like approximate measurements of each ingredient. If something doesn’t taste right to you, play around with it until it suits your needs.  Remember time in the kitchen is supposed to be fun! 
Feel free to make it your own and don’t forget to tag @ambuwellness on Instagram or Facebook!

Superfood Green Pasta Recipe 
Ingredients 

• 1 package brown rice pasta 
  • I recommend shells 
• 1 small head of kale, washed and chopped
• 1 cup spinach
• 1 avocado
• 1/4 cup flaxseed oil or olive oil
• 1/4 cup almonds
• Juice from 1 lemon
• 2 large garlic cloves
• 1/2 cup basil
• ¼ cup hemp hearts 

Instructions 

• Cook pasta according to packaging 
• Blend all ingredients for pesto sauce in high-speed blender and set aside

• Heat a large saute pan with 4 tbsps of filtered water and add chopped kale to lightly steam / saute for about 6 minutes. 
• In a large pot add cooked pasta and combine with pesto sauce 
• Place desired amount of pesto pasta in a bowl and top with desired amount of kale 
• Top with a spoonful of hemp hearts and an extra drizzle of lemon 
• Enjoy! 

Several of you are very familiar with my Morning Coffee Replacement cacao beverage and trust me, that is still a favorite!  However, I found that I was really missing coffee. When had with intention I actually find the ritual of morning coffee to be very nourishing on a mind body soul level, when not done in excess or out of need. It should be done out of desire for a comforting mug rather than a liquid to help you survive your day.  
I started drinking coffee again, shopping for ethically sourced beans, and was loving it! Until the caffeine started negatively affecting me in so many areas.   So I switched to decaf and came up with this new superfood coffee recipe that is not only delicious, but carries so many health benefits, I will do my best to name them all below. 
One thing to keep in mind with this recipe is to remember that I don’t encourage measuring and instead intuitive insight. However, to get you started, I’ve included what feel like approximate measurements of each ingredient. If something doesn’t taste right to you, play around with it until it suits your needs.  Remember time in the kitchen is supposed to be fun! 
Feel free to make it your own and don’t forget to tag @ambuwellness on Instagram or Facebook!
Britt’s Superfood Coffee: 

• Fill half your mug with decaf coffee 
  • I recommend Ethos Roasters Maya Decaf 
• Froth cashew milk with milk frother and set aside 
• Add ½ tsp of the following ingredients to coffee: 
  • Maca Root Powder 
  • Cacao Powder 
  • Lion’s Mane Mushroom 
• Add in bit of raw unfiltered honey and stir ingredients together 
  • I recommend stirring with a handheld frother for better consistency 
• Top with milk, sprinkle of cinnamon and enjoy! 

Maca Root Benefits: 

• Great source of several important vitamins and minerals, such as Vitamin C, copper, and iron
• Good source of carbs and contains a fair amount of fiber 
• Boosts libiod and assist in increasing fertility 
• Improves your mood 
• Provides natural energy and may aid in sports performance 
• Helps protect skin from the sun 

Cacao Benefits: 

• Great for a healthy digestion and can reduce symptoms of IBS
• Packed with flavonoids which helps lower blood pressure and improves blood flow
• Reduces risk of diabetes and heart disease 
• Reduces inflammation
• Sources of iron, protein, magnesium, potassium, fiber 
• Boosts mood and balances root and heart chakra

Lion’s Mane Mushroom Benefits: 

• Great for the brain, heart, and gut 
• Stimulates the growth of brain cells and boosts mental functioning
• Assists in relieving mild depression and anxiety 
• Stimulates and repairs the growth of nerve cells

This coming Saturday, March 20th we get to celebrate the Spring Equinox!  This is a time for rebirth, renewal, and an added sense of energy in our lives. This particular entrance into Spring feels very hopeful and magical, as if there is an added glow to our current sceneries. The colors of the flowers look brighter, the air feels fresher, and the sun seems to be offering a rejuvenating hug with his rays. 

​It’s as if the natural world and our human world are slowly rising together after what has been one of the longest winters, and periods of grief and despair that we’ve experienced in recent times.  At last we all have the chance to bloom anew and grab hold of this beautiful life that is out in front of us. 

As we celebrate Spring one of my favorite things to do is partake in a cleansing and balancing ritual. Whether you perform this ritual on the Spring Equinox or take a day dedicated to your own rebalancing of your physical, mental, emotional, and energetic body, I hope you find some inspiration to carry with you for your own wellbeing. The ritual is here to assist you, providing that added reset, last chance to scrub off anything you’re still holding on to, and open yourself up to receiving all of the good that is bound to come your way these next couple of months. 
​
Please keep in mind the below are simply ritual suggestions. Feel free to make it your own and don’t forget to tag @ambuwellness on Instagram or Facebook so that we can all share in these blissful moments together! Happy Spring Equinox!

1. Start your morning off with slow and cozy vibes 

As our bodies are still coming out of winter hibernation mode, do your parasympathetic nervous system a favor and start your morning off S L O W. I love to take my time getting out of bed, performing some various stretches and fully waking up my physical before pulling the covers back and greeting the new air of the day. Upon brushing my teeth and sitting down to witness the changing colors of the sky outside, I like to mindfully sip on my lemon water, envisioning all of it’s healing properties cleansing my body from the inside out. I will usually move from my warm lemon water to a cozy beverage like some superfood coffee and a good book or soulful conversation. 
Lately my husband and I have been loving reading the Daily Stoic each morning where we discuss the mentioned philosophy and then reflect privately in our separate journals. Mornings, especially just after we have risen, are sacred times.  Spend them intentionally with as little technology or media as possible to give yourself a break from the stimulus of this modern world. Plus, Spring is all about rebirth and renewal so what a perfect time to form new habits. 

1. Take time to set your intentions for the season ahead 

Often mornings, as we are just coming out of our restful dream state, are times where much inspiration and connection to our inner worlds naturally flows through.  Scientists say we are most connected to our subconscious mind as we wake up, making it the perfect time to train your brain to think positively, manifest, and practice productivity inducing habits. Take this time to soak in the energy of the new day and begin to set your intentions for this new season that is upon us. Remember Spring is the season of hope, renewal, and rebirth.  What new seeds, projects, or beginnings are you ready to plant and start nurturing? What are you ready to embrace and to receive?  Where should you put your energy? 

1. Ground and energize with an outdoor yoga practice 

Get outside and feel the grass, dirt, or sand beneath your toes. Connect to Mother Earth and feel the strength of the earth beneath you, always supporting you. In fact, putting your feet in the grass has been shown to help improve sleep, reduce stress and anxiety, and release muscle tension. If you feel called and it is safe to do so, take the time for an outdoor yoga practice. Maybe the ground is a little bumpy or unstable, adding newness to some postures. Maybe the sun feels rejuvenating on your skin and the soft breeze like a breath of fresh air.  Allow yourself to move your body and become one with nature for at least 20 minutes, focusing on all that you are leaving behind, so that you can create space to call in a more aligned sense of abundance this season. 

1. Circle back to your intentions or take savasana 

Moving our bodies puts us into a state of vibrational alignment so after yoga you may want to circle back to your intentions and journaling practice from the morning to see if there is anything else you’d like to add for this beautiful season ahead of us. Tapping into that state of the post-movement endorphins, you may want to close your eyes and connect to your breath for a couple minutes or even lay back for a meditative savasana. Plus connecting to your breath (meditating) after moving your body actually aids your body in recovery and reduces your cortisol levels. Which is why there is no coincidence as to why savasana quickly becomes most of our favorite elements of our yoga practice. 

1. Sweat therapy 

One of my most favorite detoxing practices is an infrared sauna session.  If you don’t have an infrared sauna or access to one, stay outside and soak in about 10 more minutes of vitamin D on your skin for extra benefits.  Infrared sauna therapy has a host of health benefits as it is one of the best ways to give yourself a boost while releasing all that doesn’t serve your mind and body. I actually like to intentionally focus on my body releasing all that is not serving her in the sauna so that we can create more space to receive after the fact. Infrared saunas carry a host of benefits including relaxation, detoxification, pain relief, immune support, clearer skin, and improved circulation. 

1. Purification – Create your at home spa 

What comes after a good sweat sesh? A warm bath and a purifying face mask. 
Seriously though, why rush to shower off and start “doing” today?  Give yourself permission to fully lean in to cleansing, cleaning, and rebalancing yourself today.   Now if you have the privilege, I do think it feels nice to lightly rinse off before getting in the bath, but that’s just me.  
One of my favorite springtime baths includes tea tree oil (purification), chamomile (relaxation), and lemon slices (brightens your energy). I usually like to pair my bath with a book or some soft music, and a mug of chamomile tea with coconut milk for double relaxation. Chamomile has been used in ancient traditions to assist in calling in abundance so this flower is perfect for adding some extra intention to your Spring seeds you planted earlier today. I’ve also found it to feel super luxurious (queen like) to bring a bowl of fruit to snack on while I’m in the bath. Our bodies are better able to digest food when in relaxed states, so what better way to absorb all the nutrients from fruit than in the bath? 
And yes don’t forget the face mask or facial scrub.  Two of my latest natural favorites have been Four Sigmatic’s Superfood Face Mask, it literally smells like brownie batter on your face, and Basic Girl Co.’s All Clear Face Scrub.  Both leave my skin feeling completely refreshed, cleaned, and oh so soft. 

1. Support yourself while you integrate all the magic from your day 

Okay so final step of the cleansing + balancing ritual!  Shower off after your bath and put on something cozy. Soft fabrics are a total game changer, I couldn’t recommend them enough. You’ll want to nourish your physical body with a comforting lunchtime meal that will support all of the self-care you just did for yourself. I usually don’t recommend eating raw vegetables right away, unless you are craving a crunchy salad, then by all means give your body what he or she is asking for.  Instead I’ve found a bowl of warm veggies or a nice light curry with rice or a vegetable soup can feel really satisfying and is equally good for your digestion today. After such a wonderful morning you don’t want to set your system off, so feed it something that will support you in integrating all of the work you did for yourself. 
Following this ritual and celebration of Spring, you’ll really want to spend the rest of your day soaking in the wonders of this new season. Enjoy a book in a hammock or at a park, open up your windows and let the fresh air fill your home, and cleanse your space if you haven’t yet. Do your best to not DO for the rest of the day and just BE. Bonus points if you watch the sunset tonight soaking in your gratitude for the longer days that are ahead.

PB&J SMOOTHIE RECIPE: 
• 3 cups triple berry mix (rec. Wyman’s Fruit)
• 1 cup coconut water
• 1 cup coconut milk
• 1 spoonful peanut butter
• 3 medjool dates
• 1 spoonful hemp hearts
• 1 small spoonful maca powder
Optional:
• Lion’s mane mushroom powder (rec. Om Mushrooms)
• Collagen powder (rec. Ancient Nutrition or Vital Proteins)
Instructions:
• Add ingredients to a high-speed blender and blend until desired consistency forms
• Smooth extra PB inside of glass before adding your blended smoothie
• Sprinkle with more hemp hearts – enjoy!
• Save for later (great for kids too)!
If you make this smoothie be sure to tag me on Instagram @thebrittolson!

Thanksgiving is not the time for deprivation (really there is never a time), but there are few simple ways to make it through the holiday without totally overdoing it. Remember to always follow your intuition as you know your body best and don’t let anyone ever make you feel shameful about that. 

1. Have More Than Just One Meal That Day 
   • Wake up with the intention of having breakfast and then a midday snack if you usually eat Thanksgiving in the early afternoon. If your family usually eats later and closer to dinner time, plan on having both breakfast and lunch that day.  Carry this mindset with you so you’ll be less likely to stuff yourself in one big meal.  Plus this is much easier on your metabolism and digestive system. 
   • Lemon Water x2 
     • Immediately, as soon as you wake up, consume a warm mug of lemon water to wake up your body and get him or her ready for the day.  This is an important practice to do every morning, but if it’s not yet part of your routine make sure it is on Thanksgiving morning.  Simply squeeze half a lemon into a mug of warm water, stir, and consume like tea immediately upon waking.  If you want to help your body and organs not go into overdrive after consuming heavier or more foods than normal, also incorporate a second mug of warm lemon water 30 minutes before you go to bed or once you’ve stopped eating for the day.  This will help your liver filter out any additional debris and will keep your intestinal tract clear as well.  Bonus:  Lemon water is phenomenal for our immune systems too! 
2. Splurge!  (On Your Favorites)
   • Thanksgiving is not a holiday built upon deprivation but instead on gratitude and showing thanks for what you have.  Take the opportunity to really enjoy the elements of the meal or pre-dinner appetizers that are your favorite items. Enjoy them and equally hold thanks for having the food available to you at that moment.  If you don’t splurge now and you end up feeling restricted, you are more likely to binge out later in the weekend.  Listen to your intuition and balance any splurges with smaller portions of your not so favorite items. 
3. Soup or Broth First
   • Enjoy a bowl of warm vegetable or bone broth before your big meal to support your digestive system and to help you from over doing it later on. Or if you are worried about consuming foods you don’t normally eat, this will help your body better handle the variety of foods and ingredients being consumed.  If broth or soups aren’t your thing, opt for an herbal tea before reaching for that glass of wine instead. 

1. Get Out and Move! 
   • Moving early in your day or an after Thanksgiving family walk may make you feel better about the food and rich recipes you are consuming that day.  Plan a family hike or yoga session to start the day and close out with a few steps around the neighborhood to soak in the changing seasons and temperatures. Plus, nothing feels more rewarding than consuming a big meal after a fun morning of sweating, laughing, and breathing in fresh air. The extra endorphins will help to ease any seasonal woes too. 

1. More Veggies, Less Problems
   • When in doubt load up your plate with at least 50 percent vegetables to make less room for “the other stuff.”  When selecting your vegetables or different casseroles you want to try, make sure to always eat the rainbow. Think carrots, bell peppers, green beans, leafy greens, brussel sprouts, and sweet potatoes. The more variety and colors on your plate, the happier you’ll be later on.  The extra micronutrients found in the different varieties of vegetables will aid in further digestive support and nutrient absorption later that evening too. 

1. Get Creative – Swap It Out This Year!
   • Let’s be honest, this year has been anything but normal, so why not switch up some of the standard items on your table too?  Offending your grandmother or the family recipe that’s been a generational staple is not the way to go, but do still consider what other recipes may have room for some adjusting. Swap out traditional uses of milk or creams for dairy-free options, opt for grilled green beans instead of green bean casserole, select turkey or meats that are grass-fed and free of hormones and antibiotics, and go light on the butter, salt and additional sugars. Check out some of these alternative Thanksgiving recipes for further inspiration:
     • 2020 Thanksgiving Vegan Recipe Round-Up
     • Minimalist Baker Vegan Thanksgiving Recipes
     • Thanksgiving Vegetarian Favorites

The past year and a half to more frequently, eighth months, I’ve been crafting up a variety of mostly plant-based recipes all built around eating for the purpose of nourishing our bodies while still enjoying the foods we’ve taught ourselves to crave.  Such as desserts and relative to this recipe: cookies.
First of all, I would love to know a human being who doesn’t like cookies. Cookies are so versatile there is usually a flavor for everyone, they are easy to make and equally easy to consume, and they are just such delicious treats! Cookies typically carry an emotional bond for us as well, whether they remind of us of one of our first cooking experiences with our mom, memories around the holidays, or a visit to our grandmothers and getting to reach in her ever-full cookie jar.
​So with that, after some Instagram inspiration (because who isn’t inspired by constant food posts) I crafted up this delicious and simple 4C Cookie recipe.  The 4C in this recipe is because the main ingredients are chickpeas, coconut, chia seeds, and chocolate (or cacao).

4C COOKIE RECIPE:
Key Ingredients: Chickpeas, Coconut, Chia Seeds, Chocolate
*Please note that consistencies may vary as most do when cooking plant-based due to different products and ingredient lists. In addition, your cook time and oven temperature depends on your oven and ingredients you elect to use!! So be flexible and understand you may have to alter some amounts.
1 can chickpeas (drained and rinsed)
1/2 cup peanut butter (creamy or crunchy)
2 tbsp maple syrup
2 tbsp coconut milk (or nut milk of choice)
1tsp baking soda
1tsp vanilla extract
1tsp chia seeds
Small handful of unsweetened coconut shreds (adjust to your liking)
Dark chocolate chips and/or cacao chips – (recommend always using dairy free and unsweetened)
Preheat Oven
1. Blend all ingredients in a food processor or high-speed blender (hold chips & coconut shreds)
*Note that if you are using a blender you may need to add a bit more liquid so as to not overwhelm the blender or add the peanut butter after primary ingredients are blended to a cookie dough like consistency.
2. Fold in chocolate chips and coconut shreds 
3. Form into cookie dough balls and place on baking sheet.
*I prefer to grease my baking sheets with a tiny amount of coconut oil
4. Bake cookies and allow them to cool for 7 minutes upon removing from the oven. Cookies will continue to cook while cool.
*2 suggested cooking options:
375 – 12 mins
325 – 25 mins
Suggested Variations To Recipe:
Below are a few different variations or twists that you can make on these cookies as well:
-Sub tahini or different nut butters instead of peanut butter
– Sub different nut milks instead of coconut milk. My second fav to cook with is cashew milk
– Sub honey or agave instead of vanilla extract
– Nix the chocolate and/or coconut shreds if those aren’t your thing
– Add a handful of GF oats for more of an oatmeal cookie vibe
– Add a sprinkle of cinnamon, nutmeg or pumpkin spice to the cookie dough before baking
Enjoy and please share your cooking creations with me on Instagram at @thebrittolson – I would love to see them!