Embracing and Upgrading Community for 2017!

Dear Friends of Sustainable Wellness, 
We claim you are enjoying your holiday season and preparing for 2017! There is no denying that 2016 has been a trying year, politically, personally, and beyond. We have experienced losses, however, we have also participated in and held witness to the rise of movements that affirm our humanity and protect the very land and water that support our well being and survival. What is clear now more than ever as we close 2016 and welcome 2017 with open hearts is that we will benefit from focusing on not just our own self-care but also collective-care with authenticity and resiliency in connection with one another.  

Our world is about to change and we have courageous choices to make. Will we allow overwhelm to shut us down, to drift, resist change, and continue to "other" those things/people we do not understand, OR do we choose connection, curiosity, growth, oneness, kindness, understanding, change, and healing?

You are not alone in this journey of making challenging choices and taking courageous actions and doing it with a sense of balance and wholeness. This is not always easy, we know. However, with the proper tools and support by your side, we know it can be done in grace and wholeness rather than constant stress and overwhelm.

We at Sustainable Wellness commend you for the ongoing inner and outer work you do and we are excited to continue to support you in this life journey. 

For more support in your lifestyle journey, please do not hesitate to reach out, email, and/or connect with us on our FACEBOOK fan page and on Instagram! We are here to customize services to meet your unique needs.

Creamy Butternut Soup

Immune Boosting Winter Recipie

Stay healthy and cozy this cold season with these two delicious recipes that warm your stomach and fortify your immune system!

Makes 5 servings


1 medium butternut squash/2 pounds butternut squash, peeled and 2-inch chunked
1 medium onion (cut in 4 quarters)
6 cloves garlic
2 TBS curry powder
4 TBS fresh lime juice
1 one-inch piece fresh ginger
3 cups water
1 cup/can coconut milk
1-2 tsp salt, to taste
1/2 tsp freshly ground black pepper, to taste (cayenne pepper is allowed) 


1. In a deep and heavy-bottomed pan, add squash, onion, garlic, ginger, salt, and water. 

2. Bring to boil and then simmer for 10 minutes or until the squash is almost breakable with a wooden spoon on a comfortable push. Do not over-cook to mush.

3. Once everything is somewhat soft, transfer to a blender. Blend until everything is pureed. Be careful, content is hot. Make sure blender lid is on tightly. You may consider blending half the content at a time. 

4. Transfer puree into the pot again and add the black pepper and the coconut milk.  Bring to a gentle simmer for 2 minutes.

5a. Add lime juice and reduce the heat to low, stirring for 1 minute or until the everything is uniformly creamy and thick like soup.  If too thick, add more water to your desired thickness. If too watery, keep simmering to evaporate water and create thickness. 

5b. Taste for your flavor preferences. Add anything else that you may want to.

~Garnish with fresh cilantro or parsley flakes or anything green like scallions.

Indonesian Cabbage Salad

Indonesian Cabbage Salad

Ingredients: Makes 6 to 8 side-dish servings
•1/2 head cabbage/napa cabbage, coarsely shredded
•4 stalks bok choy or 1 head baby bok choy, sliced into 1/4-inch pieces
•1 carrot, peeled and cut into thin rounds
•1 red bell pepper, seeded and cut into 2-inch-long thin strips

All You Want to Know About Natural Sugars


What are natural sugars that are not from sugar cane? Xylitol, Stevia, Agave Nectar...there are so many alternatives. What are their positive properties? And, what should you watch out for? Here is a comprehensive chart that breaks down the positive attributes as well as the limitations of natural sugars. View/Download

Do you suffer from SEASONAL ALLERGIES?

Do you suffer from SEASONAL ALLERGIES?

If your answer is an emphatic YES, then you are one of the 35 million Americans who dread the change of seasons each year. When allergy-sensitive individuals encounter the pollen from plants, their immune systems quickly go into attack mode, protecting the body with an inflammatory response in the nasal passages. It is this inflammation that causes the notoriously uncomfortable allergy symptoms - sneezing, runny rose, itchy eyes, and congestion.

Primary Food

Primary Food

All that we consider today as nutrition is really just a secondary source of energy.

Think back to a time when you were passionately in love. Everything was exciting. Colors were vivid. You were floating on air, gazing into your lover’s eyes. Your lover's touch and your shared feelings of exhilaration were enough to sustain you. You forgot about food and were high on life. 

Mindful Eating

Mindful Eating

So often we eat mindlessly. We stuff food into our mouths while working on the computer, watching TV, or on the run. The pleasure of eating lies in slowing down and fully experiencing all of the elements of food. Take some time to explore each of the following during your next meal and notice the difference.

BOOST Your Immune System, PROTECT Your Health

BOOST Your Immune System, PROTECT Your Health

Practical tips on how to create and sustain a robust immune system this season and beyond!
The season is changing and the temperature is cooling as we enter into the drier seasons of the year. Which means our immune system will require some extra attention.
It can be scary to think about getting sick/flu with flu shot stations everywhere on the background. It's enough to drive us running to our local clinics/grocery stores or even airports for a flu shot!

Healthy Snack List | For Food Sensitivities

Healthy Snack List | For Food Sensitivities

Enjoy diversity, Eat variously, & Alternate bi-monthly!

•    Apples, pears, frozen grapes
•    sweet potato chips
•    nuts and seeds: pine, macadamia, almonds, pumpkin/sunflower seeds, etc.plain carrots:       particularly the super sweet, organic baby carrots
•    crunchy crudités of veggies and dip (hummus, tabouli, vinaigrette, favorite dressing)
•    celery and almond/sunflower butter or tahini (use non-hydrogenated butter) 
•    hummus with whole GF toast, carrots, celery, cucumber,daikon,greens,seaweed sheets