Black Bean & Butternut Squash Burrittos

blackbean butternut squash burrtiosSo, I have been trying to eat a plant based diet this week and I came across this gorgeous burritto recipe that I found at Oh She Glows, it is Black Bean & Butternut Squash Burrittos! This is a delish marriage between the black beans and butternut squash that is immpecable! Here is the recipe below! let me know what you think and let Oh She Glows know too!

Yield: 4 burritos or 3.5 cups of filling


  • 1 medium butternut squash, peeled, cubed, & roasted
  • 1/2 cup uncooked short grain brown rice (yields: 1.5 cups cooked)
  • 1-2 tsp olive oil
  • 1 cup chopped sweet onion
  • 2 garlic cloves, minced
  • 1 red pepper, chopped
  • 1 tsp kosher salt, or to taste
  • 2 tsp ground cumin, or to taste
  • 1/4 tsp cayenne pepper, or to taste
  • One 15-oz can black beans (about 1.5-2 cups cooked), drained and rinsed
  • 4 tortilla wraps (large or x-large)
  • Toppings of choice: (avocado, salsa, vegan sour cream, spinach/lettuce, cilantro, etc)



1. Preheat oven to 425F and line a large glass dish with tinfoil. Drizzle olive oil on squash and give a shake of salt and pepper. Coat with hands. Roast chopped butternut squash for 45 mins. or until tender.

2. Cook brown rice (for directions, see here)

3. In a large skillet over medium-low heat, add oil, onion, and minced garlic. Sautee for about 5 minutes, stirring frequently. Now add in salt and seasonings and stir well.

4.  Add chopped red pepper, black beans, and cooked rice and sauté for another 10 mins. on low.

5. When b’nut squash is tender remove from oven and cool slightly. Add 1.5 cups of the cooked butternut squash to the skillet and stir well. You can mash the squash with a fork if some pieces are too large. Add Daiya cheese and heat another couple minutes.

6. Add bean filling to tortilla along with desired toppings. Wrap and serve. Leftover filling can be reheated the next day for lunch in a wrap or as a salad topper.


Breathe Easy Through The Winter

Do you often find it complicated to breathe during the winter time and feel that your lungs need a vaca? How about fighting the cold and flu? There are a couple of natural remedies I have found that could help make life a little easier and help you breathe better and fight the colds and flus that the lovely, dreaded winrer bring.

Alot of folks think that the #1 supplement for fighting the cold and flu is Vitamin C; however did you know that you need to be reaching for Vitamin D? Of course Vitamin C is helpful for boosting immunity; however, Vitamin D has been researched and shows that it boosts the bodies natural defenses and helps fight colds and flus. What’s more is that it even helps fight against respiratory illness as well.  During the winter time there is not a whole lot of sunshine; whereas in other times of the year such as spring and summer there’s plenty of sunshine. Since, the sunshine is hiding its beautiful face the amount of Vitamin D that is in our bodies in minimal and can drop dramatically. Thankfully you can get a natural dose of Vitamin D through many resources.

There are many supplements that you can get ahold of; roughly taking in about 600 IUs a day can help boost the amount of Vitamin D that is in your body. Other sources are plenty of fresh fruits and veggies as well. There are studies that show if your Vitamin D levels are optimal that it can help boost the health of your respiratory and lung health; it can also help prevent viral and bacterial respiratory infections, asthma, and other conditions.


The next amazing natural thing you can do to help keep your respitatory system and lungs healthy during the winter is medicinal mushrooms. Medicinal mushrooms have been in traditional Chinese medicine for centuries and many herbalist and claim they have amazing benefits for the health of humans. Medicinal mushrooms espically have been used for thousands of years to protect against viruses and to help support immunity. Reshi mushrooms espically are recognized to support healthy immune function and some studies have even shown to help prevent lung cancer. Shiitake mushrooms have some of the same benefits for immune function as well as do maitake mushrooms. You can easily find reshi mushrooms in just about any health food store or online. Alot of them come in powder form which is amazing, because you can simply add them into your smoothies everyday for optimal health!

Another thing you can do during cold and flu season is to make some homemade elderberry syrup! You can find my recipe for that here.

Best Wishes & Live Beautifully!


CocoBerry Green Smoothie

CocoBerry Green Smoothie:

* 2 handfuls organic spinach

* 1/2 cup organic strawberries {frozen}

* 1/2 cup blackberries {frozen}

* 1/2 cup coconut water {I used Vita Coco, infused with pom & acai}

* 1/2 cup spring water

* 1-2 wheatgrass ice cubes {optional}

Blend everything up!

I used a Nutribullet for this recipe. My Ninja blender is so big and bulky and sometimes I just hate getting it out. Yesterday while shopping on black Friday I was able to snag a Nutribullet for $50! Great deal. I was a little worried that it wouldn’t work as well as “they” say it will. However, it’s a little easier on the bullet if your frozen fruit is slightly thawed, just a little. Also adding almost enough water or liquid to cover what you have in really helps. I put in whole spinach leaves and it shredded them until there was no trace of any solids of the spinach or anything. The seeds from the berries is still there; which is fine of course. The smoothie also came out extremely creamy and very well blended. Honestly it is just about comparable to a Vitamix; almost. But the consistency was perfect for me. If any of you have used a Magic Bullet and didn’t like it; try out a Nutribullet; it’s high power is so amazing and is truely an amazing machine. It’s bigger than the Magic Bullet, but fits perfectly on the counter and isn’t all that bulky. What kind of blender do you use to make amazing superfood powered smoothies? Let me know!

Best Wishes & Live Beautifully!

If you are interested in one on one holistic health coaching visit me at

Skin Perfection Seven Seas Skin Mask


Looking for a great skin mask that will lift & firm? Keep reading!

I had recieved a sample of this item in the Green Grab Bag that I reviewed a few days ago, sadly there was nothing in it:( I emailed Skin Perfection and told them about this and asked if they could send me just a sample so I could try it and give a review on it. They were so sweet and sent me the full size of the mask! I was so impressed with thier immediate response and how considerate they were to help me out! The customer service with this company is amazing and they are so nice!! I was so grateful they gave me the opprutunity to be able to try this mask for awhile with the full size! Thank you Skin Perfection!
Skin Perfection is one of the leading companies in Natural, Organic Anti-Aging Skin Care! They have a whole line full of everything for you skin care needs. The price for these items is extremely resonable; a basic cleanser runs about $16.00. They use organic extracts and antioxidants to help the skin with anti aging! They also have this cool recyle program that whenever you send them 6 empty bottle or containers from Skin Perfection they will send you a free USDA Certified Organic Minty Peppermint Lip Balm! How nice is that!? Skin Perfection is a signer of the Safe Cosmetics Campaign and strive to bring it’s customers quality, natural, and organic skincare to be loved over and over again! I highly encourage y’all to check out all of thier products! They have a wide range of products for all of your skin care needs!
The Seven Seas Mask is promoted to lift and firm the skin. Which, when I used it I felt it! I felt that nice tightening that you should feel in a mask that you are using for that purpose, it also felt tingly and cool on my skin; which I loved. The Seven Seas Mask contains Marine Algae, Spirulina, & Pearl. Also in it is; algae extract, hydrolyzed collagen, sea buckhorn extract, pearl powder, sea salt, aloe leaf juice powder, bladderwrack, honeysuckle flower extract, lavender oil, jasmine oil, sandlewood oil, orange peel oil, ylang ylang flower oil, phytic acid, and hydroxide potassium. This mask comes in a 2oz jar that is eco-friendly. On the Skin deep database this mask rated at a 2; which is very safe! In fact most products by Skin Perfection is below a 3-4. The price for  the Seven Seas Skin Mask is $24.50; which is an amazing price for great skin care!
You can contact Skin Perfection at
Be sure to let them know that Heather @ Naturally Glowing sent you!

Diverticulitis: What is it and what helps it?

This topic of Diverticulitis has came to my attention from a reader of Naturally Glowing. I feel for her so much after learning some about this disease. I also found out my mother-in-law suffers from this as well. She had her stomach litterally explode on her from this disease as she was not treated correctly about 10 years ago and now suffers multiply intestinal problems. Diverticulitis is an acute or chronic infection in the walls of the large intestine that have weakend due to not enough fiber in the diet. Stool becomes lodged into pouches in the colon that protrude through the colon wall. This results in infection and can create an abcess which leads to an infection in the intestines. People with Diverticulitis often have pain in lower abdomen; usually on left side which surface pretty rapidly. Abdominal tenderness, fever, nausea, constipation, diarrhea, vomiting, bloating, frequent urination, painful urination, rectal bleeding, and blood in stool are all symptoms that have been found with patients having Diverticulitis. Evidence links that high stress and smoking can worsen this problem. Other factors can include genes, gallbladder disease, obesity, and coronary artery disease. Studies have shown that physical activity, running, walking, and jogging to help protect against Diverticulitis. A high fiber diet is recommended for people suffering from Diverticulitis; at least 20-35 grams per day. You can get this from fresh fruit, veggies, and cerals containing brans. Drinking plenty of water helps as well; at least 8 8oz glasses a day. Eating foods that are alkaline help astonishingly. Veggies like: broccoli, spinach, kale, carrots, potatoes, peas, sprouts, turnips, and califlower. Fruits like: berries, raisins, prunes, bananas, and apples. Whole grains, gluten free are recommened. Making sure your grains are whole grain is very important and avoid grains that contain soy, soy isolate, or soy letchin. You will want to avoid celery and corn.

There is also some supplements you can take to help aide in the process of healing your Diverticulitis!!
* Acidophilus (take as directed) helps support healthy intestinal tract and replaces flora in small intestine, primarily improves assimulation.
* Fiber (take as directed) helps prevent constipation and helps prevent infection
* Super Greens Formula- Gardne of Life has an amazing Super greens formula that has high levels of chlorophyll in the formula which is extremely benefical.
* Vitamin B complex (100mg, 3 times a day)
* Proteolytic Enzymes (take as directed, between meals) aides in degestion &
 reduces inflammation in colon
* Essential Fatty Acids (as directed) aides in protection of cells that line the wall
of the colon
* L-Glutanamine (500mg, 2 times daily, never with milk) maintains absorption
surfaces in the gut called villi
* Vitamin C (3,000-8,000 mg, a day, divded) anti-inflammatory & helps immuity
* Garlic – aides in digestion and is a natural antibiotic.
* Alfalfa (2,000 mg) Natural source of Vitamin K, essential minerals most people
with intestinal disorders lack.
* Aloe Vera Juice 1/2 Cup 3 times a day. Promotes and heals inflammed areas
* Organic Coconut Oil: 3 TBS or more a day. Add to smoothies, cook with it, add
or just swallow the TBS. anti-inflammatory, anti-fungal, anti-bacterial, anti-
carcinogenic, etc.. the miracle work horse!

Diverticulitis is a serious condition. If you think you may have it please see a physician. These recommendations are for information purposes only and will only help educate the patient with what is going on with them. This information is great for anyone who may be worried about thier intestine and colon health; men espically should look into this informaiton as well. I know red meat is acidic but we do eat it in my house. As a rule of thumb: Fish-2-3 times a week, chicken 2 times a week, poultry 1 time a week and beef 1 time a week.

Best Wishes & Live Beautifully!
If you are interested in one on one holistic health coaching visit me at

Superfood Mocha Smoothie


Superfood Mocha Smoothie:

* 2/3 Cups Cashews
* 1 TSP Vanilla Extract
* 2-3 TBS coconut palm sugar
* 2 TBS Cacao Powder
* 2 TSP instant coffee powder
* 1 TBS Cacao Nibs
* 1 1/4 Cup Coconut Water
* 2-3 Cups Ice
Blend all until smooth and yummy!!

Amazing benefits of Chocolate, true chocolate in it’s purest form; cacao. Antioxidants are preserved in the raw cacao; dark chocolate doesn’t contain these like raw cacao does. The bad things commonly associated with chocolate are driven from the processed, sugar laden chocolate. Health benefits of raw cacao are: weightloss, cavities prevention, regulation of blood sugar, benefits the heart and entire cardiovascular system as a whole. Cacao is the highest whole food source of magnesium, which happens to be the most deficent mineral in the diet of modern cultures. Cacao is also clinically proven to dissolve plaque buildup in the artiries; which help in reversing heart disease and naturally lower blood pressure.
* Vitamin A, B (1,2,3,5,6), C, and E
* Magnesium
* Copper
* Calcium
* Zinc
* Sulphur
* Iron
* Chromium
* Phosphorus
* Omega 6 Fatty Acids
* Saturated Fats
* Amino Acids
* Soluble Fiber
* Enzymes
* Phytonutrients

Enjoy all!

Super Powers of Cinnamon & 18 Ways to use Medicinally

Before, I had learned the many benefits of cinnamon, I thought it smelled good and was used in baking. That was about the end of my knowledge for it. However, cinnamon has such super powers that it was documented in use by Ancient Chinese herbalists as early as 2700 B.C. Cinnamon comes from the bark of an Asian tree; cinnamon sticks are actually pieces of dried bark. Cinnamon had been recommened by ancient herbalist for fever, diarrhea, and menstrual problems and still is today. It is also known that cinnamon was an ingredient for ancient embalming recipes. In the Bible, Moses was instructed to use cinnamon in Holy annointing oil* (see Biblical Reference below). After the fall of Rome; trading between Asia and Europe became difficult, however; cinnamon still made it’s way west for it’s prized healing powers. In ancient times if you had 24 oz of cinnamon it would be about equivalent to having 24 oz of pure gold today. In fact, modern medicine has proved time and time again that cinnamon is valuable for preventing infection, cancer, disease, pain, colds, coughs, flus, and gastrointestnal issues, as well as many other aliments. * Biblical Reference: Exodus 30:22-28; Proverbs 7:17; Song of Soloman 4:13-14

18 Uses for Cinnamon Medicinally:

Here are the uses:
1.) Cinnamon contains the natural chemical, cinnamaldehyde, which studies show it increases the hormone progesterone and decreases testosterone in women, which helps balance hormones and helps infertility.
2.) Helps relieve menstrual pain
3.) Contains fiber, calcium, iron, and maganese
4.) Natural food preservative; inhibits bacteria growth and food spoilage
5.) The University of Texas has studies that show cinnamon may reduce the proliferation of cancer cells; espically those in luekema and lymphoma
6.) Research at The University of Texas, Department of Experimental Therapuetics, and Cytokine Research labs show cinnamon reduces chronic inflammation linked to neurological disorders: Alzheimers, Parkinson’s, MS, brain tumors, and meningitis.
7.) Goes well with sweet and savory dishes 🙂
8.) 1/2 a teaspoon a day of cinnamon can help lower bad cholesterol (LDL)
9.) Cinnamon helps treat type 2 diabetes by lowering blood sugar levels and increasing amount of insulin production in the body, stablizes blood sugar; great for weightloss 10.) Antifungal properties in cinnamon have been said that candida cannot live within a cinnamon environment
11.) Anti-clotting effect on blood
12.) When honey and cinnamon are combined helps with immunity, coughs, colds, flu, and relieves arthritis pain and cramps
13.) Just the smell of cinnamon boosts cognitive function and memory
14.) Fightd E. coli in unpasturized juices
15.) Natural remedy for eliminating headaches and migrane relief
16.) Helps with indigestion and prevents ulcers
17.) Studies show cinnamon completlly suppress’ the cause of most urinary tract and yeast infections
18.) Cinnamon is an antiseptic that helps kill bacteria that causes tooth decay and gum disease. Cinnamon isn’t just for baking! Be sure you try one of these remedies before you head for the phamacy again for a nasty chemmical filled OTC drug!
Best Wishes & Live Beautifully!
If you are interested in one on one holistic health coaching visit me at

Superfood Salad

I love salads! They are so delish and light and refreshing! I came across this recipe on . I changed a couple things from the original, but nothing major. I hope that you will enjoy this light salad that is sure to hit the spot as much as I did.

Superfood Salad with Lemon Vinagrette Dressing:
Serves 5
* 1/2 Cup dry Quinoa
* 1/3 Cup red onion, chopped
* 1 Orange, peeled, and segments chopped
* 1 avacado, chopped
* 1 can black beans, rinsed and drained
* 1 Cup Pomegranate Arils (about 1 pom)
* Salt and Pepper
* 2 Lemons, juiced (need about 1/4 cup of juice)
* 2 garlic cloves, minced
* dash of honey or other sweetener
* Salt and Pepper
* 6 TBS Organic, EVOO

1. Cook Quinoa to package directions
2. Combine ingredients for vinegrette; mix well with whisk
3. Combine cooled quinoa with other salad ingredients; pour dressing over, mix well to coat and combine. Top each serving with about 3-6 shrimp or 4 oz chicken breast!

This is a goodie that you will love!

Best Wishes & Live Beautifully!

If you are interested in one on one holistic health coaching visit me at

Natural First Aide Kits for Traveling

First aide kits are found in just about everyone’s home. Some are packed with aspirin, tums, bandades, sugar laden cold and flu syrups and cough drops, and nasty vicks vapor rub and more! What if you could have a more natural first aide kit? Would you use it? Of course you would or else you wouldn’t be here at Naturally Glowing, because you are wanting a more natural, organic approach to not only nutrition but wellness! One of the most annoying things I think is when you are on the road and a headache, stomach ache, tension, anxiety, etc arises and there is nothing to help when you are in the middle of nowhere or you suffer through it because you would rather not buy the aspirin or advil or tums at the fuel station you just passed. Being prepared while traveling is real important. Not only packing healthy foods and water, but health is real important that I think alot of people often most overlook. I remember one time when my siblings and I were younger and we were traveling back to Texas from Colorado with my aunt Lori and mom. In the backseat sat my brother, sister in the middle, and me. For some reason my brother and I were fighting and picking on eachother. Well, my brother had enough and swung at me over my sister; instead of hitting me he whacked her right in the nose!! Blood poured out everywhere! I don’t know how many of you have ever traveled Vail Pass in Colorado on I-70, but regardless if it’s in the winter or summer you don’t want to have to have an emergency were you have to pull over! Well, we did pull over and didn’t really have anything to help her, we had to use clothes to stop her bleeding and couldn’t properly clean her up until we reached another gas station. My mom and aunt were so mad!! It’s kind of funny now looking back, but we sure were in a pinch at the time and if we would have had the proper supplies we probally could have got the mess cleaned up and her feeling better, even on the side of the road! So here are my recommendations for a Natural First Aide Kit while Traveling:
Natural First Aide Kit for Travel:  * Valerian Tincture: sedative properties of valerian make it useful for reliefing anxiety, insomnia, and tension; may also provide minor pain relief. Video to make your own
* Eucalyptus Oil: Potent antibiotic & antiviral, also excellent for treating colds & sinus infections when used in as steam inhalation, but when traveling simply rub a few drops in the inside of nostrils and breath in.
* Witch Hazel Extract: Distilled witch hazel has been reported astringent, antiseptic, and anti-inflammatory properties; which is useful for treating insect bites or skin irritations. Is also a nice base for diluting essential oils; Do not ingest. * Herbal Insect Repellent: A must have! Badger has some great products and can find herbal insect repellant here as well!
* Arnica Gel or cream: Arnica flowers have anti-inflammatory and circulation stimulating properties; the gel or cream can help with sore muscles, sprains, strains, and bruises. Do not apply to broken skin.
* Lemon Essential Oil: Uplifting, clarifying essential oil of lemon can be used as aromatherapy to help get rid of mental fatigue. Also is an antiseptic, but should be diluted before applying to skin.
* Elderberry Extract Syrup or Lozeges: helps with colds and flus; has amazing immune boosting properties. Make your own here.
* Calendula/Comfrey Salve:  Calendula has antimicrobial and anti-inflammatory properties and comfrey’s ability to help heal wounds makes a great salve to have to treat minor scrapes and cuts.
* Goldenseal Capsules or Powder: The antimicrobial properties in Goldenseal is affective against many microorganisms that can cause travelers diarhea. The powder has antiseptic properties that can be sprinkled onto cuts or wounds to stop bleeding. DO NOT use if Pregnant!
* Ginger Capsules, Tea Bags, or Crystalized Ginger or All 3: Ginger has antisposmadic and gas-relieving properties, which will soothe digestive upsets. Also, has been shown to have be a better solution to relief motion sickness and nausea than Dramamine.
* Peppermint Essential Oil and Tea Bags: Peppermint helps soothes stomaches and eases congestions when colds and coughs arise and helps with itching insect bites. You can also rub a few drops on your temples when a headache arises. Do keep in mind peppermint can irritate heartburn.
* Lavender Essential Oil: Multipurpose oil, sedative, anti-inflammatory and antiseptic properties. Good for insomnia, anxiety, wounds, burns, and headaches. Mix a couple drops in a small stainless steel water spritz bottle with 4 oz water and spray on wounds and burns or spritz face to relieve headaches and anxiety. It will also deodorize bad smells, i.e. stinky diaper, smelly dog, etc.
* Aloe Vera Gel: Soothing, cooling, and healing has anti-inflammation properties that will heal sunburns or burns from cooking, fire, etc.
* Emergen-C: for electrolite replenishment, when someone gets dehydrated.
* Activated Charcoal: Can be crucial if someone gets food poisoning or ingests poisen of some sort
* Acai Powder: acai has anti-allergenic properities that can be used when an allergic reaction occurs, although not natural Benadryl would be good to have on hand and an epi-pen; just in case!
* Coconut Oil: Keep a small jar in your kit. Coconut oil is anti-inflammatory, anti-viral, antibiotica, antiseptic, and much, much more. Put on burns, insect bites, cuts, bruises, dry skin and more. Can also be ingested 🙂
Other Supplies:
*Twizzers, Scissors * Gauze, bandages, tape, vet wrap (for wrapping sprains or unstable bones) * themometer There are so many other things you can get or supplement for one thing or another. It’s your choice! Do you have anyother items you take or any recommendations? Comment below and let me know! The Ultimate Natural First Aide Kit for Home will be up tomorrow!! Since my husband has to travel for work and usually long distances, we usually try to keep all or most of these items in our trucks. You can store these in a train cosmetic case or a case to carry travel toilitries! Some other items not related to first aide, some are, to keep with you while traveling can be: * water * warm blanket * coat * winter boots * gloves/hat * disposable gloves * flashlight/roap flares * snow chains * canned dog food (if traveling with animals) * protein bars, nuts, canned organic meats, jerky, dried fruit, etc * jumper cables * battery powered car jumper * Small bills of cash and quarters if you need to make a phone call, a few dollars if no ATM is around
What do you keep in your car or truck when traveling for emergencies? Let me know!

Best Wishes & Live Beautifully!
If you are interested in one on one holistic health coaching visit me at

Classic Spinach & Hot Bacon Dressing

Dont’ you just love a good ole’ spinach and hot bacon dressing salad? I know I do, here is a healthy version of one, that just happens to be Paleo approved!

* 2 cups fresh, washed baby spinach
* 1/4 cup, organic cherry tomatoes
* 2 TBS organic diced red onion
* 1 hard boiled, organic, free-range, egg
* 2 strips, organic, nitrate free, bacon
* small grilled chicken breast
For the Dressing:
                                                            * 2-3 TBS of bacon fat from your bacon for salad
* 1/4 cup EVOO
* 1/8 cup red wine vinegar
* touch of honey
* salt and pepper to taste

Directions: Cook your bacon, save the fat. Cook chicken breast and boil egg. When chicken is done, cut up into pieces, and peel and chop egg. Mix all ingredients for your dressing and let set for 20 minutes if able to incorporate flavors; toss and coat with sald and other ingredients and arrange on 2 plates or take the extras for lunch! Enjoy!

Benefits of Spinach:


Best Wishes & Live Beautifully!

If you are interested in one on one health coaching please visit me at