GF Vanilla Snowflake Cookies

This basic gluten-free vegan vanilla cut-out cookies recipe is super easy to make and is perfect for gifting and holiday cookie swaps. It’s one of our favorite cut-out recipes as it can be made and ready within half an hour {no chilling required} and it’s a very sturdy and easy to work with dough that will get you nicely shaped {and tasty} cookies every time!

Quinoa Pilaf

The holidays should be a time to come together and celebrate what we are grateful for. Don’t spend all day working in the kitchen and stressing yourself out! This recipe is sure to please everyone this holiday season! It is warm and comforting as well as full of vitamins and minerals that will nourish your body! The best part about this recipe is that it can be made in under 45 minutes! This can be a side dish to accompany your traditional holiday meal, or served over a bed of lettuce in a salad for leftovers the next day!

Address Your Stress

By: Nancy Deckard C-IAYT

I often like to think that I know exactly what to do when I start to feel stressed. After all, I’ve been practicing yoga for about 20 years. In the process of earning my certification as a yoga therapist, I spent many hours learning about the effects of chronic stress on our bodies, minds, and spirits.

I’ve learned asana, mudra, mantra, meditation, chanting, and everything else that leads to peace and calm. So I think I’m pretty prepared to deal with stress.

I’m quite capable of handling a stressful situation such as a near miss car accident, a disappointing turn of events, a crying baby, relationship struggles, a tooth extraction – you get the picture. And I’ve come to learn that stress can actually be good for us. It signals our bodies to prepare to fight, run away, or freeze. Once the danger has passed, our bodies can return to their natural state of homeostasis; that condition where our bodies can rest and recover.

Lately, I’ve been noticing that, in my own life and the lives of those around me, stress has taken on a more permanent state of being. Aside from the everyday “normal” stressors in our lives, most of us are being bombarded by stress, (think an angry Mother Nature, global conflicts, angry politics, addiction epidemic, social media) and the stress becomes chronic. So many things are out of our control. The part of the brain that controls the release of stress hormones is on constant duty. As a result, we are always

The part of the brain that controls the release of stress hormones is on constant duty. As a result, we are always in a state of high alert. The consequences include irritability, sleepless nights, exhaustion, sickness,  aches and pains of all kinds.

Many of us would rather ignore stress than have to deal with it, hoping it will just go away. Others believe that stress is energizing and motivating and helps keep them going; you know, that “adrenaline rush” that never goes away.

Neither of these approaches work for very long.

Don’t despair! YOGA NIDRA TO THE RESCUE! YOGA NIDRA means “CONSCIOUS SLEEP.” We can address the stress by stimulating the relaxation hormones that our own bodies produce so that we can rest and recover.

This yoga is not about exercise.

It’s a systematic, multistage set of relaxation techniques that induce a deep, meditative state. All you have to do is lie down in a comfortable position, close your eyes, and listen. Really! That’s it!!!

Studies have shown that YOGA NIDRA may help with anxiety, insomnia, depression, addiction, and chronic pain.

YOGA NIDRA has been incorporated into weekly treatment for soldiers at several VA facilities across the country.

The University of Massachusetts Medical Center has proposed a new NIH study on YOGA NIDRA’s benefits for chronic pain.

So, are you ready to ADDRESS YOUR STRESS!? All you have to do is dress comfortably and show up! You have nothing to lose but your stress!

Call or register online now. Space is limited.

YOGA NIDRA at Vitality Nutrition and Wellness Center — 609.904.5627 with Nancy Deckard C-IAYT

Wednesday, Nov. 8th 

6:00 – 7:30PM

Click HERE to enroll!

Moroccan Spiced Squash and Lentil Soup

This Moroccan dish is the perfect fall weather comfort food! The spices and colors are warm and comforting on those chilly nights! This is a great meal-prep dish and something even the kids will enjoy  (just be mindful of the cayenne when making it for the kids!)  Recreate this dish and tag us on Instagram @vitality_nwc!

Ayurvedic Cleansing with John Douillard’s LifeSpa

Ayurvedic Cleansing

“Cleanse” may have taken on the tinge of a trendy buzzword but, in reality, it is a function that our bodies, when in balance, perform naturally and regularly.

The detox channels of the body – or the channels through which the body cleanses damaging toxins – are the same as the digestive channels. There is an intimate link between these two processes.

According to Ayurveda, the goal is always to optimize the body’s natural propensity for cleansing, which is the safest and surest way to know you are not storing dangerous toxins in your fat cells and brain.

A couple times a year, Ayurveda recommends an intensive cleansing regimen to reset the digestive function – which can get boggy and congested over time – and provide rejuvenation for all of the organs that work so hard to keep us functioning.

In America, poor digestion is incredibly common. Modern-day exposure to preservatives, pesticides, plastics, and environmental pollutants has put us in a vulnerable position. Digestive strength can also be weakened from over-eating and eating foods that are inappropriate to the season.

A more intensive cleansing regimen can kick your natural detox function into a higher gear, encouraging the body to do a better job of cleansing on its own.

3 Keys to an Intelligent Cleanse

  1. An intelligent cleanse will always seek to open up the detox channels first.

This will ensure that once toxins are released, they are quickly eliminated through the excretory or eliminatory system, lest they be pushed from one fat cell to another or default back to the liver, which often sends them back into the bloodstream.

You want to make sure that the cleanse you are doing has a clear plan for where the toxins will end up – and you want that to be outside of your body.

  1. An effective and carefully-designed cleanse will have the goal of balancing the blood sugar.

Unstable blood sugar is the root cause of many common imbalances in the west. It wreaks havoc on the brain, skin, adrenals, cells, heart, gut, joints and more.

If the cleanse is extremely restrictive, low in calories, lack fiber, nutrition and/or are mainly liquid, you are going to run into blood sugar spikes and crashes.

  1. A thorough and complete cleanse will include the resetting of digestion.

Resetting the digestion after a cleanse is key, as healthy and well-functioning digestive pathways equal healthy detoxification pathways.

Doing so allows for the balancing of digestive fluids, such as the stomach acids, pancreatic enzymes, and bile. A good balance of these fluids allows for efficient flow, and for them to do their job of breaking down food in the stomach and small intestine.

Resetting the digestion is also a critical factor in the proliferation of diverse strains of healthy microbes. They are responsible for immunity, detox, mood, evolutionary changes to DNA, and just about every other human function. The goal is to create the perfect environment for the good microbes to thrive.

Do Your Research & Cleanse Smart

Make sure that any cleanse you do can outline in detail the process it sets in motion to accomplish these steps, that its ultimate goal is to restore rather than deplete, and that the benefits are logical and long-lasting.

Want To Learn More?

>>> Learn more and register for a 14-Day Ayurvedic Digestive Detox and Lymph Cleanse here
>>> Join us! A Group Cleanse is taking place October 17-30th, 2017!

Tips & Tricks for Grocery Shopping- Introducing our New Service!


Grocery shopping can be overwhelming and over complicated. Fear not though, because we are here to help! I am going to give you 5 easy tips you can try next time you shop that will actually make a difference in your health!

  1. Don’t shop when you’re hungry. — This is my golden rule because when I’m hungry I will throw anything into the cart that looks good no matter what preparation I may have done. You end up with things that are unhealthy for you and are a waste of your money.

  2. Make a list. — This list shouldn’t take you hours to make. Throughout the week write down things you need as you run out (I like to keep a notepad on the side of my fridge or in my planner). You can also write down meal ideas or save them on your phone to refer back to when making the list to ensure you’re purchasing the proper ingredients! Don’t forget that we have partnered with Gatheredtable to give you a free trial of their state of the art meal planning software that will actually print you a grocery list based on the meals you add to your list! It doesn’t get much easier than that!

  3. Stay focused. — Keep your eye on the prize, and I don’t mean the one in the sugary cereal boxes! The purpose of grocery shopping should not only be to buy food but to buy nutrients, nourishment, and energy. Keep the following quote in your head while shopping or write it on the top of your list:

“Eat to Live, Don’t Live to Eat”

4. Don’t let the kids rule the list. —  Yup, I said it! Your kids should not be the ones making the grocery list. You should be buying the foods that will nourish them to grow into strong healthy adults, not whatever their tiny hearts desire. Now don’t get me a wrong, a treat is well deserved sometimes and I’m all for having one here and there, but that doesn’t mean your child’s favorite candy should be on the list every time you head to the supermarket. They probably aren’t going to eat the apples for a snack if there are three different flavors of Oreos in the pantry!

5. Start making healthy swaps for everyday staples. — This means that instead of buying Wonderbread you purchase a whole grain bread like Eureka or Dave’s Killer Bread. Maybe instead of buying cow’s milk, you try some plant milk like almond, soy, or cashew! Read more about ditching dairy and why you might want to try it here! Try adding more plant based proteins into your diet like beans, lentils, tofu, seitan, jackfruit, and more! Click here to see a great recipe for BBQ Jackfruit Sandwiches!  My last piece of advice for the day is to stop spending money on sugar-sweetened beverages. This includes sodas, iced teas, juices, lemonade, etc. By cutting out these types of drinks and focusing more on drinking water you could save anywhere from 200 to 1,000 calories per day as well as saving you money on your grocery bill! I know what you’re thinking, “but I buy diet soda!”. I hate to be the bearer of bad news but recent studies have shown that artificial sweeteners have detrimental effects on health. This CNN article will take you through the evolution of artificial sweeteners and why they’re so dangerous. 


If you are seriously looking to change the way you shop for your family, get educated, learn how to read food labels, and learn what companies are ethically sourced; you may be interested in a new service we are introducing here at Vitality!

Introducing Grocery Tours: 2 phase tours through the local supermarket where we will show you what to grab and what to leave at the supermarket! We know that with all of the marketing and false claims on labels it can be very frustrating and overwhelming to shop for your family, and that’s why we are here to help! Our first series will be on October 3rd & 10th from 6:30 to 8:30. Please contact us for more information or call us at 609-904-5627!