Episode #566 Ways Inflammation Impacts Your Health

Episode #566 Ways Inflammation Impacts Your Health

by | Apr 4, 2025 | Podcast

In this episode of The No Sugarcoating Podcast I am talking about: Ways Inflammation Impacts Your Health Get on the Adrenal Health and Cortisol Workshop Series Waitlist! https://amber-romaniuk.mykajabi.com/cortisol-masterclass-series-waitlist  SHOW LINKS: SPRING...
Episode #564 Balancing Cortisol Levels Naturally

Episode #564 Balancing Cortisol Levels Naturally

by | Mar 28, 2025 | Podcast

In this episode of The No Sugarcoating Podcast I am talking about: Balancing Cortisol Levels Naturally Subscribe to newsletter: https://amber-romaniuk.mykajabi.com/newsletter-sign-up  SHOW LINKS: SPRING SAVINGS! Save $1000 off 6 & 12 month coaching programs. Click...
The Incredible Power of Water with Aǹalemma

The Incredible Power of Water with Aǹalemma

by | Mar 19, 2024 | Blog

The physical state of water plays a key role in the biology of life. Aǹalemma is a tool that enhances the quality of your drinking water by transforming it into a coherent, liquid crystalline state. A groundbreaking technology with scientifically-proven benefits, this...
Amber Approved Holiday Gift Guide 2023

Amber Approved Holiday Gift Guide 2023

by | Nov 9, 2023 | Blog

It’s time to start thinking about gifts for those on your Christmas list. Are you unsure of what to get for loved ones, friends or co-workers? Especially if they are health conscious you may be wondering what would appeal. Or maybe supporting local and knowing the...
Episode #411 Why Sabotage With Food is Leading You to Take Your Power Back, Seeing Your Emotional Eating Triggers as Teachers & Heal Your Relationship With Food, Become Who You’ve Always Dreamed of Being

Episode #411 Why Sabotage With Food is Leading You to Take Your Power Back, Seeing Your Emotional Eating Triggers as Teachers & Heal Your Relationship With Food, Become Who You’ve Always Dreamed of Being

by | May 5, 2023 | Podcast

In this episode of The No Sugarcoating Podcast I am talking about: Why Sabotage With Food is Leading You to Take Your Power Back Seeing Your Emotional Eating Triggers as Teachers Heal Your Relationship With Food, Become Who You’ve Always Dreamed of Being   Click...
Episode #259 with my guest Lorie Ladd talking about Shifting From Victimhood to Being An Observer, Nutrition and Higher States of Consciousness and Navigating Emotional Eating During This Time

Episode #259 with my guest Lorie Ladd talking about Shifting From Victimhood to Being An Observer, Nutrition and Higher States of Consciousness and Navigating Emotional Eating During This Time

by | Oct 23, 2020 | Podcast

In this episode of The No Sugarcoating Podcast with my guest  Lorie Ladd, we are talking about: Shifting From Victimhood to Being An Observer Nutrition and Higher States of Consciousness Navigating Emotional Eating During This Time   SHOW NOTES + LINKS Email me...

Take Your Power Back From Food

by | Aug 24, 2020

Calling All Ambitious Women to… Take Your Power Back From Food It’s Not Your Fault My Journey Your Freedom What You Receive Sign Up Do you ever feel like food cravings are running your life? They seem to consume your whole focus as you go back and forth between “don’t...
Episode # 227 With Guest Arielle Lorre exploring Addiction, Self-Sabotage and Body Image Struggles, Mindset, Binge Eating and Building Self-Worth and Navigating Social Media, Photoshopping and Judgement

Episode # 227 With Guest Arielle Lorre exploring Addiction, Self-Sabotage and Body Image Struggles, Mindset, Binge Eating and Building Self-Worth and Navigating Social Media, Photoshopping and Judgement

by | Mar 13, 2020 | Podcast

In this episode of The No Sugarcoating Podcast I am joined by my guest Arielle Lorre of The Blonde Files and we are talking about: Addiction, Self-Sabotage and Body Image Struggles Mindset, Binge Eating and Building Self-Worth Navigating Social Media, Photoshopping...
How Intense Exercise Made Me Gain 50 pounds

How Intense Exercise Made Me Gain 50 pounds

by | Jan 26, 2020 | Blog

Have you ever been in a battle or fight with your weight and thought that adding more exercise would be the answer? I had this assumption and belief for years of my life. I believed that I just had to exercise more often to lose weight or keep it off. I had this...
Holiday Overindulgence Making You Feel Sick?

Holiday Overindulgence Making You Feel Sick?

by | Nov 12, 2019 | Blog

You may be someone who is SO booked with parties and Christmas prep that, despite your best attempts, this triggers you to eat and drink more than you’d like. You feel tired, puffy and bloated, and may gain 5 to 10 lbs by New Years. Worse yet, you always seem to get...
Emotional Eating and Dieting Through The Holidays

Emotional Eating and Dieting Through The Holidays

by | Nov 8, 2019 | Blog

The Holidays Season is coming! Do you love this time of year? It’s a great time to connect with family and friends. It’s also a time that we may need a little bit more supportive self-care to get through the holidays HONOURING ourselves. You may be someone who...
Thyme Rosemary Biscuits

Thyme Rosemary Biscuits

by | Nov 6, 2019 | Savory Recipes

  Print Thyme Rosemary Biscuits Print Recipe 5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews Author: Amber Romaniuk Ingredients Scale 1x2x3x 1 and ¾ cup Bob’s Red Mill 1-2-1 Gluten-free Flour ¼ Cup Arrowroot Powder 1 tsp garlic powder 1 tsp dried thyme 2 tsp...
Simple Shortbread Cookies

Simple Shortbread Cookies

by | Nov 6, 2019 | Sweet Recipes

Print Simple Shortbread Cookies Print Recipe 5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews Author: Amber Romaniuk Ingredients 1 and ¾ cup Bob’s Red Mill 1-2-1 Gluten-free Flour ¼ Cup Arrowroot Powder 1 tsp organic vanilla extract 6 tbsp of coconut sugar or monk...
Eggnog Spice Cake with Coconut Vanilla Icing

Eggnog Spice Cake with Coconut Vanilla Icing

by | Nov 6, 2019 | Sweet Recipes

Print Eggnog Spice Cake with Coconut Vanilla Icing Print Recipe 5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews Author: Amber Romaniuk Ingredients For the Cake: 2 Cups Bob Red Mills 1-2-1 baking flour 1/4 Cup coconut sugar 1 tsp baking soda 1 tsp baking powder 1...
Apple Cranberry Cinnamon Muffins

Apple Cranberry Cinnamon Muffins

by | Nov 6, 2019 | Sweet Recipes

Print Apple Cranberry Cinnamon Muffins Print Recipe 5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 1 review Author: Amber Romaniuk Ingredients Scale 1x2x3x 2 cups gluten-free flour (Bobs 1-2–1 Flour) 1 tsp baking powder ½ tsp baking soda 2.5 tbsp cinnamon 4 free range...
Cranberry Orange Apple Spice Loaf

Cranberry Orange Apple Spice Loaf

by | Nov 6, 2019 | Sweet Recipes

Print Cranberry Orange Apple Spice Loaf Print Recipe 5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews Author: Amber Romaniuk Ingredients Scale 1x2x3x 2 cups gluten-free flour (Bobs 1-2–1 Flour) 1 tsp baking powder ½ tsp baking soda 1 tsp orange extract 2 small orange...
Coconut Mint Nicecream

Coconut Mint Nicecream

by | Nov 6, 2019 | Sweet Recipes

Print Coconut Mint Nicecream Print Recipe 5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews Author: Amber Romaniuk Ingredients Scale 1x2x3x For the Smoothie: 2 frozen bananas 2 tbsp cacao powder ½ tsp organic peppermint extract 3 tbsp. coconut yogurt 3 tbsp. coconut...
Chocolate Orange Smoothie Bowl

Chocolate Orange Smoothie Bowl

by | Nov 6, 2019 | Sweet Recipes

Print Chocolate Orange Smoothie Bowl Print Recipe 5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews Author: Amber Romaniuk Ingredients Scale 1x2x3x For the Smoothie: 1 frozen banana 1 frozen orange (medium size) 1 tbsp cacao powder 3 tbsp. coconut yogurt 3 tbsp....
Coconut Mint Pomegranate Parfait

Coconut Mint Pomegranate Parfait

by | Nov 6, 2019 | Sweet Recipes

Print Coconut Mint Pomegranate Parfait Print Recipe 5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews Author: Amber Romaniuk Ingredients Scale 1x2x3x ½ tsp organic peppermint extract (to mix into the unsweetened coconut yogurt) ½ cup pomegranate seeds 2 tbsps...
Orange Cranberry Apple Parfait

Orange Cranberry Apple Parfait

by | Nov 6, 2019 | Sweet Recipes

Print Orange Cranberry Apple Parfait Print Recipe 5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews Author: Amber Romaniuk Ingredients Scale 1x2x3x ½ tsp cinnamon ½ an orange blended with ½ cup Yoso unsweetened coconut yogurt ¼ cup fresh cranberries blended into ½ cup...
Emotional Struggles & Holiday Eating Part 1

Emotional Struggles & Holiday Eating Part 1

by | Oct 30, 2019 | Blog

The Holiday Season is coming! Do you love this time of year? It’s a great time to connect with family and friends. It’s also a time that we may need a little bit more supportive self-care to get through the holidays HONOURING ourselves. You may be someone who...
Pear Banana Smoothie Bowl

Pear Banana Smoothie Bowl

by | Sep 24, 2019 | Sweet Recipes

Print Pear Banana Smoothie Bowl Print Recipe 5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews Author: Amber Romaniuk Ingredients Scale 1x2x3x For the Smoothie: 2 frozen bananas 1 fresh pear sliced in half and cored 1 tsp cinnamon ½ tsp nutmeg 3 tbsp. coconut yogurt 3...
Chili Chocolate Smoothie

Chili Chocolate Smoothie

by | Sep 24, 2019 | Sweet Recipes

Print Chili Chocolate Smoothie Print Recipe 5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews Author: Amber Romaniuk Ingredients Scale 1x2x3x 1 frozen bananas ½ tsp chili powder 3 tbsp. coconut yogurt 3 tbsp. coconut cream 1 tbsp. cacao powder 1 scoop collagen or...
Double Chocolate Overnight Oats

Double Chocolate Overnight Oats

by | Sep 24, 2019 | Sweet Recipes

Print Double Chocolate Overnight Oats Print Recipe 5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews Author: Amber Romaniuk Yield: 1-2 1x Ingredients Scale 1x2x3x White Layer: ¼ Yoso Vanilla Coconut Yogurt Chocolate Layer: ½ cup Vanilla Yoso 1 tsp cacao powder 2 tbsp...
Pear Cinnamon Overnight Oats

Pear Cinnamon Overnight Oats

by | Sep 24, 2019 | Sweet Recipes

Print Pear Cinnamon Overnight Oats Print Recipe 5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews Author: Amber Romaniuk Yield: 1-2 1x Ingredients Scale 1x2x3x White Layer: ¼ cup Yoso Vanilla Coconut Yogurt (mix cinnamon into yogurt) ¼ tsp cinnamon Other Ingredients ¼...
Apple Pecan Parfait

Apple Pecan Parfait

by | Sep 24, 2019 | Sweet Recipes

Print Apple Pecan Parfait Print Recipe 5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews Author: Amber Romaniuk Ingredients Scale 1x2x3x ½ cup Coconut Cream 7–8 thinly sliced apple pieces (blended into the mixture) ¼ cup pecan pieces ¼ unsweetened shredded...
Double Chocolate Pumpkin Loaf

Double Chocolate Pumpkin Loaf

by | Sep 24, 2019 | Sweet Recipes

Print Double Chocolate Pumpkin Loaf Author: Amber Romaniuk Yield: 8-10 1x Scale 1x2x3x Ingredients 2 cups gluten-free flour (Bobs 1-2–1 Flour) 1 tsp baking powder ½ tsp baking soda 1/4 cup cacao powder 4 free range eggs 1 can plain pumpkin puree ½ cup coconut sugar ½...
Pumpkin Spice Chocolate Chip Cookies

Pumpkin Spice Chocolate Chip Cookies

by | Sep 24, 2019 | Sweet Recipes

Print Pumpkin Spice Chocolate Chip Cookies Print Recipe 5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews Author: Amber Romaniuk Yield: 24 1x Ingredients Scale 1x2x3x 1.5 cups gluten-free Bob Red Mills 1-2-1 gluten-free baking powder 1 can organic pumpkin 1 cup pure...
Oatmeal Cinnamon Raisin Cookies

Oatmeal Cinnamon Raisin Cookies

by | Sep 24, 2019 | Sweet Recipes

Print Oatmeal Cinnamon Raisin Cookies Print Recipe 5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews Author: Amber Romaniuk Yield: 20-24 1x Ingredients Scale 1x2x3x 1 cup Bob’s Red Mills 1-2-1 Gluten-free Baking Flour ½ cup unsweetened shredded coconut 1...
Banana Coconut Oat Muffins

Banana Coconut Oat Muffins

by | Sep 24, 2019 | Sweet Recipes

Print Banana Coconut Oat Muffins Print Recipe 5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews Author: Amber Romaniuk Yield: 12-16 1x Ingredients Scale 1x2x3x 2 cups gluten-free flour (Bobs 1-2–1 Flour) 1 tsp baking powder ½ tsp baking soda 1 tsp cinnamon 4 free...
Apple Cinnamon Spice Loaf

Apple Cinnamon Spice Loaf

by | Sep 24, 2019 | Sweet Recipes

Print Apple Cinnamon Spice Loaf Print Recipe 5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews Author: Amber Romaniuk Yield: 8-10 1x Ingredients Scale 1x2x3x 2 cups gluten-free flour (Bobs 1-2–1 Flour) 1 tsp baking powder ½ tsp baking soda 4 free range eggs 1/2 cup...
Double Chocolate Chip Swirl Banana Bread

Double Chocolate Chip Swirl Banana Bread

by | May 30, 2019 | Sweet Recipes

Print Double Chocolate Chip Swirl Banana Bread Print Recipe Author: Amber Romaniuk Yield: 6 1x Ingredients Scale 1x2x3x 2 cups gluten-free flour (Bobs 1-2–1 Flour) 1 tsp baking powder ½ tsp baking soda 1/4 cup cacao powder 4 free range eggs 4 ripe medium size...
Double Chocolate Raspberry Loaf

Double Chocolate Raspberry Loaf

by | May 30, 2019 | Sweet Recipes

Print Double Chocolate Raspberry Loaf Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x 2 cups gluten-free flour (Bobs 1-2–1 Flour) 1 tsp baking powder ½ tsp baking soda 1/4 cup cacao powder 4 free range eggs 1 cup plain pumpkin puree 1 cup...
Coconut Watermelon Smoothie

Coconut Watermelon Smoothie

by | May 30, 2019 | Sweet Recipes

Print Coconut Watermelon Smoothie Print Recipe Author: Amber Romaniuk Yield: 1 1x Ingredients Scale 1x2x3x 5–6 frozen watermelon chunks 2 tbsp coconut cream ½ frozen banana 2 tbsp Yoso unsweetened coconut yogurt 1 tsp white vanilla powder 2 scoops of collagen or...
Kiwi Dragonfruit Coconut Smoothie

Kiwi Dragonfruit Coconut Smoothie

by | May 30, 2019 | Sweet Recipes

Print Kiwi Dragonfruit Coconut Smoothie Print Recipe Author: Amber Romaniuk Yield: 1 1x Ingredients Scale 1x2x3x 2 frozen kiwis whole ½ a dragon fruit out of the shell 2 tbsp coconut cream 1 frozen banana 2 tbsp Yoso unsweetened coconut yogurt 1 tsp white vanilla...
Neapolitan Chia Smoothie

Neapolitan Chia Smoothie

by | May 30, 2019 | Sweet Recipes

Print Neapolitan Chia Smoothie Print Recipe Author: Amber Romaniuk Yield: 1 1x Ingredients Scale 1x2x3x For the Chocolate Layer: 4 tbsp chia 1 tbsp cacao powder ¼ cup unsweetened coconut yogurt 1 tsp maple syrup For the Vanilla Layer: 4 tbsp chia ¼ cup unsweetened...
Vanilla Berry Overnight Oats

Vanilla Berry Overnight Oats

by | May 30, 2019 | Sweet Recipes

Print Vanilla Berry Overnight Oats Print Recipe Author: Amber Romaniuk Yield: 1 1x Ingredients Scale 1x2x3x For the White Layer: ¼ Yoso Vanilla Coconut Yogurt For the Berry Layer: ½ cup Yoso Coconut Yogurt ¼ cup blackberries ¼ cup raspberries ¼ cup strawberries ¼...
Blue Berry Ombre Parfait

Blue Berry Ombre Parfait

by | May 30, 2019 | Sweet Recipes

Print Blue Berry Ombre Parfait Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x Layer 1: 20 fresh blueberries 2 tbsp Yoso coconut yogurt 1 tsp E3Live Blue Majik Powder Layer 2: 15 fresh blueberries 2 tbsp Yoso coconut yogurt ½ tsp E3live Blue Majik Powder...
Mango Turmeric Pineapple Popsicles

Mango Turmeric Pineapple Popsicles

by | May 30, 2019 | Sweet Recipes

Print Mango Turmeric Pineapple Popsicles Print Recipe Author: Amber Romaniuk Yield: 12 1x Ingredients Scale 1x2x3x ½ cup frozen mango ½ cup frozen pineapple 1 Tsp white vanilla powder ½ cup Oat Milk ¼ cup coconut cream ½ cup Yoso unsweetened coconut yogurt ¼ cup...
Lime Coconut Popsicles

Lime Coconut Popsicles

by | May 30, 2019 | Sweet Recipes

Print Lime Coconut Popsicles Print Recipe Author: Amber Romaniuk Yield: 12 1x Ingredients Scale 1x2x3x ½ lime freshly squeezed 1 Tsp white vanilla powder ½ cup oat milk ¼ cup coconut cream ½ cup Yoso unsweetened coconut yogurt ¼ cup unsweetened coconut milk Cook Mode...
Skipping Meals and Blood Sugar Imbalances

Skipping Meals and Blood Sugar Imbalances

by | May 14, 2019 | Blog

Many people I know have a mentality that is “if I skip breakfast or eat less today maybe I will lose weight.” Most people have been conditioned to think less calories in means more fat will be burned, when that is definitely not the case. Skipping meals...
Diet Conditioning and Your Children

Diet Conditioning and Your Children

by | May 2, 2019 | Blog

Did you know that more than 75% of women that I have talked to had one or both parents tell them they were fat or needed to go on a diet as a child? This triggered body image issues, emotional eating and negative self-talk as they grew up and may still be deeply...
Blackberry Blueberry Parfait

Blackberry Blueberry Parfait

by | Apr 29, 2019 | Sweet Recipes

Print Blackberry Blueberry Parfait Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x For the Blackberry Layer: A handful of blackberries For the Chia layer: 3 tbsp chia seeds ½ cup unsweetened almond milk A handful of blueberries (for the chia layer) 1 tsp...
Blue Strawberry Pitaya Popsicle

Blue Strawberry Pitaya Popsicle

by | Apr 29, 2019 | Sweet Recipes

Print Blue Strawberry Pitaya Popsicle Print Recipe Author: Amber Romaniuk Yield: 4 1x Ingredients Scale 1x2x3x For the Pink Stripe: 2 tbsp Coconut Cream 1 cup unsweetened coconut milk 2 tbsp Yoso coconut yogurt 5 frozen strawberries ½ cup frozen raspberries 12 fresh...
Double Chocolate Banana Popsicle

Double Chocolate Banana Popsicle

by | Apr 29, 2019 | Sweet Recipes

Print Double Chocolate Banana Popsicle Print Recipe Author: Amber Romaniuk Yield: 4 1x Ingredients Scale 1x2x3x 2 tbsp Coconut Cream 1 cup unsweetened coconut milk 2 tbsp Yoso coconut yogurt 1 tbsp raw honey 1 tsp cacao powder 1 small banana sliced up 1 tbsp cacao...
Kiwi Banana Strawberry Loaf

Kiwi Banana Strawberry Loaf

by | Apr 29, 2019 | Sweet Recipes

Print Kiwi Banana Strawberry Loaf Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x 2 cups gluten-free flour (Bobs 1-2–1 Flour) 1 tsp baking powder ½ tsp baking soda 1 tsp cinnamon 4 free range eggs 1 cup fresh strawberries sliced 1/2 cup sliced kiwis...
Oat Blueberry Banana Loaf

Oat Blueberry Banana Loaf

by | Apr 29, 2019 | Sweet Recipes

Print Oat Blueberry Banana Loaf Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x 2 cups gluten-free flour (Bobs 1-2–1 Flour) 1 tsp baking powder ½ tsp baking soda 1 tsp cinnamon 4 free range eggs 1 cup fresh strawberries sliced 1 cup gluten-free oats...
Peach Cinnamon Plum Oat Parfait

Peach Cinnamon Plum Oat Parfait

by | Apr 29, 2019 | Sweet Recipes

Print Peach Cinnamon Plum Oat Parfait Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x For the White Layer: ¼ Yoso Vanilla Coconut Yogurt For the Peach Layer: ½ cup Coconut Cream ¼ cup peaches (blended into the mixture) ¼ Dunaliella Salina Powder For the...
Emotional Eating and Cortisol Levels

Emotional Eating and Cortisol Levels

by | Apr 1, 2019 | Blog

Do you often emotionally eat when you are stressed, tired, bored or watching television? Do you find that no matter how much you sleep you are always tired? You may be struggling with a cortisol imbalance that is fueled by emotional eating. Cortisol is a stress...
Lemon Raspberry Muffins

Lemon Raspberry Muffins

by | Mar 28, 2019 | Sweet Recipes

Print Lemon Raspberry Muffins Author: Amber Romaniuk Yield: 12 1x Scale 1x2x3x Ingredients 2 cups gluten-free flour (Bobs 1-2–1 Flour) 1 tsp baking powder ½ tsp baking soda 1 tsp organic lemon extract 2 small meyer lemons sliced (to top the muffins with) 1 tsp...
Fruity Rainbow Parfait

Fruity Rainbow Parfait

by | Mar 28, 2019 | Sweet Recipes

Print Fruity Rainbow Parfait Print Recipe Author: Amber Romaniuk Yield: 2 1x Ingredients Scale 1x2x3x 2 drops organic lemon extract 1 cup Yoso unsweetened Coconut Yogurt 1 tsp Pink Pitaya powder 1 tsp blue majik powder 1 tsp butterfly pea flower powder 1 tsp matcha...
Pink Raspberry Banana Pancakes

Pink Raspberry Banana Pancakes

by | Mar 28, 2019 | Sweet Recipes

Print Pink Raspberry Banana Pancakes Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x ¾ cup Bob’s Red Mill GF Flour 1 tsp coconut sugar 1.5 tsp baking powder 2 tsp pink pitaya powder ½ cup raspberries ½ cup raspberries (for topping) Pinch of sea salt 2...
Orange Mango Banana Smoothie

Orange Mango Banana Smoothie

by | Mar 28, 2019 | Sweet Recipes

Print Orange Mango Banana Smoothie Print Recipe Author: Amber Romaniuk Yield: 1 1x Ingredients Scale 1x2x3x 1/2 cup frozen oranges ½ cup frozen mango 1 tsp turmeric 3 tbsp Yoso Coconut Yogurt 3 tbsp coconut cream 1 frozen banana 1/2 cup unsweetened coconut milk 2 tbsp...
Lemon Orange Overnight Oats

Lemon Orange Overnight Oats

by | Mar 28, 2019 | Sweet Recipes

Print Lemon Orange Overnight Oats Print Recipe Author: Amber Romaniuk Yield: 1 1x Ingredients Scale 1x2x3x White Layer: ¼ Yoso Vanilla Coconut Yogurt Orange Layer: ½ cup Coconut Cream ¼ cup oranges (blended into the mixture) ½ tsp organic orange extract ¼ Dunaliella...
Hazelnut Granola

Hazelnut Granola

by | Mar 28, 2019 | Sweet Recipes

Print Hazelnut Granola Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x 4 cups gluten-free oats (I use only oats quick cook) 1 cup quinoa puffs 1.5 cups unsweetened shredded coconut 1 cup slivered almonds 1 cup hazelnuts (broken into pieces) 1 cup dried...
Citrus Smoothie Bowl

Citrus Smoothie Bowl

by | Mar 28, 2019 | Sweet Recipes

Print Citrus Smoothie Bowl Print Recipe Author: Amber Romaniuk Yield: 1 1x Ingredients Scale 1x2x3x 1/2 cup frozen oranges 1 tsp organic lemon extract ½ lime squeezed ½ tsp organic orange extract 1 tsp turmeric 3 tbsp Yoso Coconut Yogurt 3 tbsp coconut cream 1 frozen...
Citrus Loaf

Citrus Loaf

by | Mar 28, 2019 | Sweet Recipes

Print Citrus Loaf Print Recipe Author: Amber Romaniuk Yield: 6 1x Ingredients Scale 1x2x3x 2 cups gluten-free flour (Bob’s 1-2–1 Flour) 1 tsp baking powder ½ tsp baking soda 1 tsp organic lemon extract 1 tsp organic orange extract 4 free range eggs ¾ cup...
Carrot Cake Loaf with Coconut Vanilla Icing

Carrot Cake Loaf with Coconut Vanilla Icing

by | Mar 28, 2019 | Sweet Recipes

Print Carrot Cake Loaf with Coconut Vanilla Icing Print Recipe Author: Amber Romaniuk Yield: 6 1x Ingredients Scale 1x2x3x For the Loaf: 2 cups gluten-free Bob Red Mills 1-2-1 baking flour 2 tsp baking powder 1 tsp baking soda 2/3 cup coconut sugar 1/2 cup canned...
Strawberry Chia Jam

Strawberry Chia Jam

by | Mar 26, 2019 | Sweet Recipes

Print Strawberry Chia Jam Print Recipe Author: Amber Romaniuk Yield: 1 - 1.5 1x Ingredients Scale 1x2x3x 2 pounds of fresh strawberries sliced 3 tbsp raw honey 6 tbsp white or black chia seeds Cook Mode Prevent your screen from going dark Instructions Slice...
Classic Raspberry Chocolate Chip Loaf

Classic Raspberry Chocolate Chip Loaf

by | Mar 11, 2019 | Sweet Recipes

Print Classic Raspberry Chocolate Chip Loaf Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x 2 cups gluten-free flour (Bobs 1-2–1 Flour) 1 tsp baking powder ½ tsp baking soda 1 tsp cinnamon 4 free range eggs 1 cup fresh raspberries sliced 1/2 cup...
Peanut Butter Banana Nicecream

Peanut Butter Banana Nicecream

by | Mar 11, 2019 | Sweet Recipes

Print Peanut Butter Banana Nicecream Print Recipe Author: Amber Romaniuk Yield: 1 1x Ingredients Scale 1x2x3x For the Smoothie: 2 frozen bananas 2 tbsp. natural creamy peanut butter 3 tbsp. coconut yogurt 3 tbsp. coconut cream 1 scoop collagen or protein powder ½...
Peanut Butter Banana Oatmeal Cookies

Peanut Butter Banana Oatmeal Cookies

by | Mar 11, 2019 | Sweet Recipes

Print Peanut Butter Banana Oatmeal Cookies Author: Amber Romaniuk Yield: 20 - 24 1x Scale 1x2x3x Ingredients 1 cup Bob’s Red Mills 1-2-1 Gluten-free Baking Flour 1 cup gluten-free oats 2 eggs 1 tsp organic vanilla extract ¼ cup cup coconut oil(melted) ¼ cup creamy...
Classic Blueberry Lemon Loaf

Classic Blueberry Lemon Loaf

by | Mar 11, 2019 | Sweet Recipes

Print Classic Blueberry Lemon Loaf Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x 2 cups gluten-free flour (Bobs 1-2–1 Flour) 1 tsp baking powder ½ tsp baking soda 1 tsp cinnamon 4 free range eggs ¾ cup Yoso coconut yogurt 2 cups fresh blueberries...
Coconut Chia – Pitaya Banana Smoothie

Coconut Chia – Pitaya Banana Smoothie

by | Mar 11, 2019 | Sweet Recipes

Print Coconut Chia – Pitaya Banana Smoothie Print Recipe Author: Amber Romaniuk Yield: 1 - 2 1x Ingredients Scale 1x2x3x For the Chia Pudding: 4 tbsp chia ¼ cup unsweetened coconut yogurt 1 tsp maple syrup For the Smoothie: 1 frozen banana 1 tsp pitaya powder 3...
Blackberry Chia – Blue Lemon Smoothie

Blackberry Chia – Blue Lemon Smoothie

by | Mar 11, 2019 | Sweet Recipes

Print Blackberry Chia – Blue Lemon Smoothie Print Recipe Author: Amber Romaniuk Yield: 1 1x Ingredients Scale 1x2x3x For the Chia Pudding Bottom: 4 tbsp chia ¼ cup fresh blackberries blended in a blender ¼ cup unsweetened coconut yogurt 1 tsp maple syrup For the...
Pecan Cranberry Oatmeal Cookies

Pecan Cranberry Oatmeal Cookies

by | Nov 28, 2018 | Sweet Recipes

Print Cranberry Pecan Oatmeal Cookies Print Recipe Author: Amber Romaniuk Yield: 20 - 24 1x Ingredients Scale 1x2x3x 1 cup Bob’s Red Mills 1-2-1 Gluten-free Baking Flour 1/2 cup raw pecans 1/2 cup naturally sweetened cranberries 1 cup gluten-free oats 2 eggs 1 tsp...
Chocolate Pomegranate Cranberry Parfait

Chocolate Pomegranate Cranberry Parfait

by | Nov 28, 2018 | Sweet Recipes

Print Chocolate Pomegranate Cranberry Parfait Print Recipe Author: Amber Romaniuk Yield: 1 1x Ingredients Scale 1x2x3x Chocolate Layer 1/2 cup Yoso Chocolate Coconut Yogurt 1 tbsp cacao powder 2 tbsp maple syrup 1/4 cup cranberries 1/4 cup Pomegranate 1/2 cup...
Gingerbread Cookies

Gingerbread Cookies

by | Nov 28, 2018 | Sweet Recipes

Print Gingerbread Cookies Print Recipe Author: Amber Romaniuk Yield: 16 1x Ingredients Scale 1x2x3x 2 cups Bob Red Mills 1-2-1 Baking Flour 1/2 cup molasses 1/4 tsp cloves 1/4 tsp allspice 2 tsp ginger powder 6 tbsp soy-free Earth Balance Spread 1/2 cup coconut sugar...
Cranberry Smoothie Bowl

Cranberry Smoothie Bowl

by | Nov 28, 2018 | Sweet Recipes

Print Cranberry Smoothie Bowl Print Recipe Author: Amber Romaniuk Yield: 1 1x Ingredients Scale 1x2x3x 1/2 cup frozen cranberries 3 tbsp Yoso Coconut Yogurt 3 tbsp coconut cream 1 frozen banana 1.2 cup unsweetened coconut milk 2 tbsp collagen 1/2 avocado Cook Mode...
Candy Cane Nice Cream

Candy Cane Nice Cream

by | Nov 28, 2018 | Sweet Recipes

Print Candy Cane Nice Cream Print Recipe Author: Amber Romaniuk Yield: 6 1x Ingredients Scale 1x2x3x Nice Cream 2 frozen bananas 1/4 cup coconut cream 2 tbsp Yoso Coconut Yogurt 1 tsp organic peppermint extract 1 organic candy cane broken into small pieces Cook Mode...
Butternut Squash Soup

Butternut Squash Soup

by | Nov 13, 2018 | Savory Recipes

Print Butternut Squash Soup Print Recipe Author: Amber Romaniuk Yield: 6 1x Ingredients Scale 1x2x3x 1 large butternut squash peeled and cubed 5 pieces celery chopped 2 tbsp coconut oil 1 tsp sea salt 1 can coconut cream 2 scoops collagen (to add to individual bowl) 5...
Warm Pumpkin Drink

Warm Pumpkin Drink

by | Nov 13, 2018 | Sweet Recipes

Print Warm Pumpkin Drink Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x 1 cup unsweetened coconut milk 2 tbsp cup coconut cream 1 tbsp maple syrup or honey 1 tbsp pumpkin puree unsweetened 1 tsp cinnamon ½ tsp nutmeg ½ tsp pumpkin pie spice 2 scoops...
Pumpkin Spice Turmeric Smoothie

Pumpkin Spice Turmeric Smoothie

by | Nov 13, 2018 | Sweet Recipes

Print Turmeric Pumpkin Spice Smoothie Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x 1 frozen banana 2 tbsp unsweetened pumpkin puree 1 tsp cinnamon small pinch of nutmeg (add more to your taste preference) 2 tbsp coconut cream 2 tbsp Yoso unsweetened...
Peanut Butter and Banana Muffins

Peanut Butter and Banana Muffins

by | Sep 28, 2018 | Sweet Recipes

Print Peanut Butter and Banana Muffins Print Recipe Author: Amber Romaniuk Yield: 12 1x Ingredients Scale 1x2x3x 2 cups Gluten-free Bob’s Red Mill 1-2-1 Baking Flour ½ cup Coconut Sugar 1 Tsp baking powder 1 tsp baking soda 1 tsp Organic Vanilla extract 1 tsp cinnamon...
Banana Cake with Chocolate PB Swirl Icing

Banana Cake with Chocolate PB Swirl Icing

by | Sep 28, 2018 | Sweet Recipes

Print Banana Cake with Chocolate PB Swirl Icing Print Recipe Author: Amber Romaniuk Yield: 8 - 12 1x Ingredients Scale 1x2x3x For the Cake: 2 cups Gluten-free Bob’s Red Mill 1-2-1 Baking Flour ½ cup Coconut Sugar 1 Tsp baking powder 1 tsp baking soda 1 tsp Organic...
Chocolate Mint Overnight Oats

Chocolate Mint Overnight Oats

by | Sep 28, 2018 | Sweet Recipes

Print Chocolate Mint Overnight Oats Print Recipe Author: Amber Romaniuk Yield: 1 1x Ingredients Scale 1x2x3x White Layer: ¼ Yoso Vanilla Coconut Yogurt Mint Layer: ½ cup Vanilla Yoso ½ tsp peppermint extract ½ tsp Unicorn Superfoods Alkalizing Blend Other Ingredients:...
Chocolate Chip Pumpkin Oat Muffins

Chocolate Chip Pumpkin Oat Muffins

by | Sep 28, 2018 | Sweet Recipes

Print Chocolate Chip Pumpkin Oat Muffins Print Recipe Author: Amber Romaniuk Yield: 16 1x Ingredients Scale 1x2x3x 2 cups gluten-free flour (Bobs 1-2–1 Flour) 1 cup gluten-free oats 1 tsp baking powder ½ tsp baking soda 4 free range eggs 1 can pumpkin puree ½...
Earthy Beet Pomegranate Parfait

Earthy Beet Pomegranate Parfait

by | Sep 28, 2018 | Sweet Recipes

Print Earthy Beet Pomegranate Parfait Print Recipe Author: Amber Romaniuk Yield: 1 1x Ingredients Scale 1x2x3x For the White Layer: ¼ Yoso Vanilla Coconut Yogurt For the Pomegranate Beet Layer: ½ cup Vanilla Yoso 1 tsp Pomegranate Powder from Nature’s Restore ½ tsp...
Strawberry Pomegranate Parfait

Strawberry Pomegranate Parfait

by | Sep 28, 2018 | Sweet Recipes

Print Strawberry Pomegranate Parfait Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x For the White Layer: ¼ Yoso Vanilla Coconut Yogurt For the Berry Layer: ½ cup Vanilla Yoso 1 tsp Unicorn Superfoods Berrylicious Blend Other Ingredients: ¼ cup...
Apple Spice Cake with Chai Coconut Icing

Apple Spice Cake with Chai Coconut Icing

by | Sep 28, 2018 | Sweet Recipes

Print Apple Spice Cake with Chai Coconut Icing Print Recipe Author: Amber Romaniuk Yield: 12 - 16 1x Ingredients Scale 1x2x3x 1.5 cups Bob’s Red Mill 1-2-1 Baking flour 1 tsp baking powder 1 tsp baking soda 2 tbsp cinnamon 1 tsp vanilla powder 1 tsp all spice 1 tsp...
Oatmeal Dark Chocolate Chip Cookies

Oatmeal Dark Chocolate Chip Cookies

by | Sep 28, 2018 | Sweet Recipes

Print Oatmeal Dark Chocolate Chip Cookies Print Recipe Author: Amber Romaniuk Yield: 20 1x Ingredients Scale 1x2x3x 1 cup Bob’s Red Mills 1-2-1 Gluten-free Baking Flour ¾ cup dark chocolate chips 1 cup gluten-free oats 2 eggs 1 tsp organic vanilla extract ½ cup...
Pecan Tarts

Pecan Tarts

by | Aug 31, 2018 | Sweet Recipes

Print Pecan Tarts Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x For the Crusts: 1.5 Cups Bob Red Mills 1-2-1 Gluten-free flour 1 tsp vanilla powder 1/5 tsp lucuma powder pinch of sea salt ½ cup coconut oil and a bit extra to grease the muffin tin 4 tbsp...
Warm Beet Hot Chocolate

Warm Beet Hot Chocolate

by | Aug 31, 2018 | Sweet Recipes

Print Warm Beet Hot Chocolate Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x 1 tsp Nature’s Restore Beet Powder 1 tbsp cacao powder 1–2 tbsp maple syrup 1.5 cups unsweetened coconut or almond milk Cook Mode Prevent your screen from going dark...
Warm Apple Spice Drink

Warm Apple Spice Drink

by | Aug 31, 2018 | Sweet Recipes

Print Warm Apple Spice Drink Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x ¼ tsp matcha ½ tsp cinnamon ½ tsp apple spice 1 cup unsweetened almond milk 1 tbsp maple syrup Apple slices (optional) Cook Mode Prevent your screen from going dark Instructions...
Warm Lavender Lemon Drink

Warm Lavender Lemon Drink

by | Aug 31, 2018 | Sweet Recipes

Print Warm Lavender Lemon Drink Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x ⅛ tsp Pitaya powder ⅛ tsp Blue Majik ½ tsp Organic lemon extract. 1 cup unsweetened coconut milk 1 tbsp maple syrup 1 lavender tea bag Cook Mode Prevent your screen from going...
Warm Blue Peppermint Drink

Warm Blue Peppermint Drink

by | Aug 31, 2018 | Sweet Recipes

Print Warm Blue Peppermint Drink Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x 1 cup unsweetened coconut milk 1 tbsp honey ¼ tsp organic peppermint extract. Pinch of Blue Majik Cook Mode Prevent your screen from going dark Instructions In a pot, warm...
Warm Mulled Chai Turmeric Drink

Warm Mulled Chai Turmeric Drink

by | Aug 31, 2018 | Sweet Recipes

Print Warm Mulled Chai Turmeric Drink Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x 1 cup unsweetened almond milk 1 tsp mulling spices (steeped in almond milk for 5 minutes) 1 tbsp maple syrup 1 tsp chai turmeric blend from Botanica. Pinch of cinnamon...
Pumpkin Spice Nicecream with Pitaya Drizzle

Pumpkin Spice Nicecream with Pitaya Drizzle

by | Aug 31, 2018 | Sweet Recipes

Print Pumpkin Spice Nicecream with Pitaya Drizzle Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x For the Nicecream: 2 frozen bananas 1 tsp cinnamon ¼ tsp nutmeg 2 tbsp coconut cream 2 tbsp Yoso Coconut Yogurt 4 tbsp unsweetened canned pumpkin For the...
Chocolate Hazelnut Berry Parfait

Chocolate Hazelnut Berry Parfait

by | Aug 31, 2018 | Sweet Recipes

Print Chocolate Hazelnut Berry Parfait Print Recipe Author: Amber Romaniuk Yield: 1 1x Ingredients Scale 1x2x3x Chocolate Hazelnut Layer: 2 tbsp hazelnut butter 1 tbsp cacao powder ½ cup Yoso Vanilla coconut yogurt The White Layer: ½ cup plain Yoso Coconut Yogurt ½...
Warm Pink Cinnamon Drink

Warm Pink Cinnamon Drink

by | Aug 31, 2018 | Sweet Recipes

Print Warm Pink Cinnamon Drink Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x ½ tsp pitaya powder 1 cinnamon stick ½ tsp cinnamon ½ cup unsweetened coconut milk ½ cup unsweetened almond milk 1 tsp maple syrup Cook Mode Prevent your screen from going dark...
Pumpkin Spice Cake

Pumpkin Spice Cake

by | Aug 31, 2018 | Sweet Recipes

Print Pumpkin Spice Cake Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x For the Cake: 2 Cups Bob Red Mills 1-2-1 baking flour ½ Cup coconut sugar 1 tsp baking soda 1 tsp baking powder 1 tsp organic vanilla extract 2.5 Tbsp Cinnamon 1 tsp fresh nutmeg 2...
Beet Pitaya Berry Smoothie Bowl

Beet Pitaya Berry Smoothie Bowl

by | Aug 31, 2018 | Sweet Recipes

Print Beet Pitaya Berry Smoothie Bowl Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x 2 tsp Nature’s Restore Beet Powder 1 frozen banana ½ cup frozen raspberries ½ cup frozen strawberries 1 tsp pitaya powder ½ cup unsweetened vanilla almond milk ¼ cup...
Anti inflammatory Banana Chai Smoothie Bowl

Anti inflammatory Banana Chai Smoothie Bowl

by | Aug 31, 2018 | Sweet Recipes

Print Anti inflammatory Banana Chai Smoothie Bowl Print Recipe Author: Amber Romaniuk Yield: 2 1x Ingredients Scale 1x2x3x 2 frozen bananas 1 tbsp Chai Turmeric powder from Botanica Health ½ cup unsweetened vanilla almond milk ¼ cup Yoso unsweetened coconut yogurt 3...
Green Apple Banana Spice Smoothie Bowl

Green Apple Banana Spice Smoothie Bowl

by | Aug 31, 2018 | Sweet Recipes

Print Green Apple Banana Spice Smoothie Bowl Print Recipe Author: Amber Romaniuk Yield: 1 1x Ingredients Scale 1x2x3x ½ cup unsweetened vanilla almond milk ¼ cup Yoso unsweetened coconut yogurt 3 tbsp coconut cream 2 tbsp collagen powder 1 tsp cinnamon ½ tsp nutmeg 1...
Sweet potato chai banana Smoothie Bowl

Sweet potato chai banana Smoothie Bowl

by | Aug 31, 2018 | Sweet Recipes

Print Sweet potato chai banana Smoothie Bowl Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x 1 tsp Dunaliella Salina powder ½ cup frozen yam chopped into small pieces 1 tsp cinnamon ½ tsp nutmeg 2 frozen bananas ¼ tsp chai spice ½ cup unsweetened vanilla...
Episode #145 How Low Self-Worth Can Block You From Getting Support To Freedom, Exploring Lack of Worthiness With Your Health Journey & Benefits of Investing in Your Health to Build Self-Worth

Episode #145 How Low Self-Worth Can Block You From Getting Support To Freedom, Exploring Lack of Worthiness With Your Health Journey & Benefits of Investing in Your Health to Build Self-Worth

by | Aug 18, 2018 | Podcast

In this episode of The No Sugarcoating Podcast I am talking about: How Low Self-Worth Can Block You From Getting Support To FreedomExploring Lack of Worthiness With Your Health JourneyBenefits of Investing in Your Health to Build Self-Worth TIMESTAMPS Announcements...
Chocolate Zucchini Banana Loaf

Chocolate Zucchini Banana Loaf

by | Jul 2, 2018 | Sweet Recipes

Print Chocolate Zucchini Banana Loaf Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x 2 cups gluten-free flour (Bobs 1-2–1 Flour) 1 tsp baking powder ½ tsp baking soda 1/4 cup cacao powder 4 free range eggs 4 ripe medium size bananas 1.5 cups...
Dark Chocolate Chip Banana Strawberry Loaf

Dark Chocolate Chip Banana Strawberry Loaf

by | Jul 2, 2018 | Sweet Recipes

Print Dark Chocolate Chip Banana Strawberry Loaf Print Recipe Author: Amber Romaniuk Yield: 1 1x Ingredients Scale 1x2x3x 2 cups gluten-free flour (Bobs 1-2–1 Flour) 1 tsp baking powder ½ tsp baking soda 1 tsp cinnamon 4 free range eggs 1 cup fresh strawberries...
Blue Watermelon Parfait

Blue Watermelon Parfait

by | Jul 2, 2018 | Sweet Recipes

Print Blue Watermelon Parfait Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x 2 pieces of watermelon cut into shapes Chia layer 3 tbsp chia seeds ½ cup unsweetened almond milk 1 tsp maple syrup 1 tsp organic lemon extract ½ tsp blue majik White layer ½...
Episode #136 Exploring The Comfort Zone of Dieting That Keeps You Stuck, Costs of Focusing on a Diet Mentality Versus Overcoming Emotional Eating & Why Ditching Diet Mentalities & Overcoming Emotional Eating Gives You Freedom

Episode #136 Exploring The Comfort Zone of Dieting That Keeps You Stuck, Costs of Focusing on a Diet Mentality Versus Overcoming Emotional Eating & Why Ditching Diet Mentalities & Overcoming Emotional Eating Gives You Freedom

by | Jun 16, 2018 | Podcast

In this episode of The No Sugarcoating Podcast I am talking about: Exploring The Comfort Zone of Dieting That Keeps You Stuck Costs of Focusing on a Diet Mentality Versus Overcoming Emotional Eating Why Ditching Diet Mentalities & Overcoming Emotional Eating Gives...
Episode #134 Exploring Why “Thinspo” and “Fitsperation” Are Triggering Body Guilt & Shame, Negative Impacts of Comparing Yourself to Others on Social Media & Taking Your Power Back From Online Diet & Weight Shaming

Episode #134 Exploring Why “Thinspo” and “Fitsperation” Are Triggering Body Guilt & Shame, Negative Impacts of Comparing Yourself to Others on Social Media & Taking Your Power Back From Online Diet & Weight Shaming

by | Jun 2, 2018 | Podcast

In this episode of The No Sugarcoating Podcast I am talking about: Exploring Why “Thinspo” and “Fitsperation” Are Triggering Body Guilt & Shame Negative Impacts of Comparing Yourself to Others on Social Media Taking Your Power Back From Online Diet & Weight...
Mindful Connections to Food

Mindful Connections to Food

by | May 17, 2018 | Blog

  Mindful Connections to Food   Food is everywhere, and there are many reasons why people eat. And I do see this all the time. I used to eat for many reasons other than physical hunger. Boredom, stress, self-sabotage, fear, pleasure, obsession, reward,...
Carrot Cake with Vanilla Icing

Carrot Cake with Vanilla Icing

by | May 8, 2018 | Sweet Recipes

Print Carrot Cake with Vanilla Icing Print Recipe Author: Amber Romaniuk Yield: 6 1x Ingredients Scale 1x2x3x For the Cake: 2 cups gluten-free Bob Red Mills 1-2-1 baking flour 2 tsp baking powder 1 tsp baking soda 2/3 cup coconut sugar 1/3 cup maple syrup 4 free range...
Avocado Berry Chocolate Pudding Parfait

Avocado Berry Chocolate Pudding Parfait

by | May 8, 2018 | Sweet Recipes

Print Avocado Berry Chocolate Pudding Parfait Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x For the Berry Layer: ¼ cup raspberries 4 fresh strawberries ¼ cup Yoso yogurt For the Avocado Chocolate: 1 ripe avocado 1 tsp cacao powder 1 tbsp maple syrup 1...
Peanut Butter & Jam Parfait

Peanut Butter & Jam Parfait

by | May 8, 2018 | Sweet Recipes

Print Peanut Butter & Jam Parfait Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x For the Peanut Butter Layer: ¼ cup Yoso yogurt 2 tbsp plain creamy peanut butter For the White Layer: ¼ cup Yoso yogurt For the Jam Layer: 4 strawberries ¼ cup Yoso...
Episode #125 Embracing Self-Love and A Healthy Appearance Now, Costs of Denying Yourself To Dress With Confidence Until You Lose Weight & Tips To Building Confidence With Your Body & Clothes For Summer

Episode #125 Embracing Self-Love and A Healthy Appearance Now, Costs of Denying Yourself To Dress With Confidence Until You Lose Weight & Tips To Building Confidence With Your Body & Clothes For Summer

by | Mar 31, 2018 | Podcast

In this episode of The No Sugarcoating Podcast I am talking about: Embracing Self-Love and A Healthy Appearance NowCosts of Denying Yourself To Dress With Confidence Until You Lose WeightTips To Building Confidence With Your Body & Clothes For Summer TIMESTAMPS **...
Superfood Watermelon Smoothie

Superfood Watermelon Smoothie

by | Jan 29, 2018 | Sweet Recipes

Print Superfood Watermelon Smoothie Print Recipe Author: Amber Romaniuk Yield: 2 1x Ingredients Scale 1x2x3x 6 – 8 chunks of frozen watermelon 1 frozen banana 1 scoop Red superfoods powder A handful of frozen strawberries 3 tbsp coconut cream 3 tbsp Yoso...
Pitaya Pink & Coconut White Smoothie Bowl

Pitaya Pink & Coconut White Smoothie Bowl

by | Jan 29, 2018 | Sweet Recipes

Print Pitaya Pink & Coconut White Smoothie Bowl Print Recipe Author: Amber Romaniuk Yield: 2 1x Ingredients Scale 1x2x3x For the Pink Smoothie: 1 frozen banana A handful of frozen strawberries 2 tsp pitaya powder ¼ cup coconut cream 3 tbsp Yoso Unsweetened coconut...
Banana Blue Smoothie Bowl

Banana Blue Smoothie Bowl

by | Jan 29, 2018 | Sweet Recipes

Print Banana Blue Smoothie Bowl Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x Main Ingredients: 1.5 frozen bananas A handful of frozen mango 1 tsp organic lemon extract 3 tbsp Yoso unsweetened coconut yogurt 1 scoop e3live blue majik 1 tsp collagen...
Blue Pea Blackberry Smoothie

Blue Pea Blackberry Smoothie

by | Jan 29, 2018 | Sweet Recipes

Print Blue Pea Blackberry Smoothie Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x A handful of frozen blackberries A handful of frozen blueberries 1 tsp blue pea powder 1 frozen banana 2 tsp collagen 3 tbsp coconut cream 3 tbsp Yoso unsweetened coconut...
Lavender Lemon Blueberry Smoothie Bowl

Lavender Lemon Blueberry Smoothie Bowl

by | Jan 29, 2018 | Sweet Recipes

Print Lavender Lemon Blueberry Smoothie Bowl Print Recipe Author: Amber Romaniuk Yield: 2 1x Ingredients Scale 1x2x3x 1 Lavender tea bag steeped in ½ cup coconut milk A handful of frozen blackberries A handful of frozen blueberries ½ avocado 1/2 tsp organic lemon...
Festive Holiday Hot Chocolate Spoons

Festive Holiday Hot Chocolate Spoons

by | Nov 24, 2017 | Sweet Recipes

Print Festive Holiday Hot Chocolate Spoons Print Recipe Author: Amber Romaniuk Yield: 5 1x Ingredients Scale 1x2x3x For the Chocolate: 1 cup 100% pure dark chocolate (unsweetened) ½ cup honey For the Spoons: Marshmallow: 5 mini marshmallows Candy Cane: 5-6 small...
Festive Matcha Peppermint Bark

Festive Matcha Peppermint Bark

by | Nov 24, 2017 | Sweet Recipes

Print Festive Matcha Peppermint Bark Print Recipe Author: Amber Romaniuk Yield: 16 1x Ingredients Scale 1x2x3x 1 cup coconut butter ½ cup coconut oil 2 tsp organic peppermint extract 1 tsp matcha powder 1 tsp aqua greens from Prairie Naturals ½ cup honey ¼ cup...
Festive Dark Chocolate Bark

Festive Dark Chocolate Bark

by | Nov 24, 2017 | Sweet Recipes

Print Festive Dark Chocolate Bark Print Recipe Author: Amber Romaniuk Yield: 16 1x Ingredients Scale 1x2x3x 1 cup 100% pure dark chocolate (unsweetened) ½ cup honey ¼ cup goji berries ¼ cup almonds ¼ cup shredded unsweetened coconut ¼ cup crushed up “wholesome brand”...
Festive White Chocolate Bark

Festive White Chocolate Bark

by | Nov 24, 2017 | Sweet Recipes

Print Festive White Chocolate Bark Print Recipe Author: Amber Romaniuk Yield: 16 1x Ingredients Scale 1x2x3x 1 cup coconut butter ½ cup coconut oil ½ cup honey ¼ cup cranberries ¼ cup pecans ¼ cup shredded unsweetened coconut ¼ cup cacao nibs Cook Mode Prevent your...
Egg Nog Fudge

Egg Nog Fudge

by | Nov 24, 2017 | Sweet Recipes

Print Egg Nog Fudge Print Recipe Author: Amber Romaniuk Yield: 16 1x Ingredients Scale 1x2x3x 1 cup coconut butter ½ cup coconut oil ½ cup honey 3 tsp cinnamon 2 tsp nutmeg 1 tbsp So Delicious Egg Nog Coconut Beverage (optional) Cook Mode Prevent your screen from...
Gingerbread Egg Nog Parfait

Gingerbread Egg Nog Parfait

by | Nov 24, 2017 | Sweet Recipes

Print Gingerbread Egg Nog Parfait Print Recipe Author: Amber Romaniuk Yield: 2 1x Ingredients Scale 1x2x3x For the Gingerbread Layer: ½ cup Yoso unsweetened coconut yogurt 2 tbsp molasses 2 tbsp maple syrup ½ tsp cinnamon ¼ tsp allspice ¼ tsp cloves 1 tsp ginger...
Gingerbread Overnight Oats

Gingerbread Overnight Oats

by | Nov 24, 2017 | Sweet Recipes

Print Gingerbread Overnight Oats Print Recipe Author: Amber Romaniuk Yield: 2 1x Ingredients Scale 1x2x3x Recommended Serving Glass 1 stemless wine glass or mason jar For the gingerbread layer ½ cup Yoso unsweetened coconut yogurt 2 tbsp molasses 2 tbsp maple syrup ½...
Chocolate Gingerbread Parfait

Chocolate Gingerbread Parfait

by | Nov 24, 2017 | Sweet Recipes

Print Chocolate Gingerbread Parfait Print Recipe Author: Amber Romaniuk Yield: 2 1x Ingredients Scale 1x2x3x 1 Stemless wine glass or mason jar (For the chocolate layer) ½ cup coconut chocolate Yoso yogurt OR ½ cup Yoso unsweetened coconut yogurt with 1 scoop Botanica...
Gingerbread Cake with Coconut Vanilla Icing

Gingerbread Cake with Coconut Vanilla Icing

by | Nov 24, 2017 | Sweet Recipes

Print Gingerbread Cake with Coconut Vanilla Icing Print Recipe Author: Amber Romaniuk Yield: 16 1x Ingredients Scale 1x2x3x For the Cake: 2 cups gluten-free Bob Red Mills 1-2-1 baking flour 2 tsp baking powder 1 tsp baking soda ½ cup molasses 2/3 cup coconut sugar 3...
Warm Chocolate Matcha Mint Drink

Warm Chocolate Matcha Mint Drink

by | Nov 24, 2017 | Sweet Recipes

Print Warm Chocolate Matcha Mint Drink Print Recipe Author: Amber Romaniuk Yield: 1 1x Ingredients Scale 1x2x3x For the Chocolate: ½ cup unsweetened coconut milk 1 tbsp maple syrup 2 tsp cacao powder 1 tsp vanilla powder 1 tbsp coconut cream For the Matcha: ½ cup...
Warm Festive Egg Nog Drink

Warm Festive Egg Nog Drink

by | Nov 24, 2017 | Sweet Recipes

Print Warm Festive Egg Nog Drink Print Recipe Author: Amber Romaniuk Yield: 1 1x Ingredients Scale 1x2x3x 1 cup unsweetened coconut milk 1 tsp cinnamon ½ tsp nutmeg 1 tbsp honey 2 tbsp coconut cream 1 tsp vanilla powder 1 Cinnamon stick Cook Mode Prevent your screen...
Warm Matcha Mint Drink

Warm Matcha Mint Drink

by | Nov 24, 2017 | Sweet Recipes

Print Warm Matcha Mint Drink Print Recipe Author: Amber Romaniuk Yield: 1 1x Ingredients Scale 1x2x3x 1 cup unsweetened coconut milk 1 tbsp honey 1 tsp organic peppermint extract 2 tbsp coconut cream ½ tsp matcha powder Cook Mode Prevent your screen from going dark...
Warm Gingerbread Drink

Warm Gingerbread Drink

by | Nov 24, 2017 | Sweet Recipes

Print Warm Gingerbread Drink Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x 1 cup unsweetened coconut milk 1 tbsp honey 1.5 tsp molasses 2 tbsp coconut cream ½ tsp ginger powder ½ tsp cinnamon ¼ tsp cloves ¼ tsp allspice ¼ tsp vanilla powder Cook Mode...
Warm Cinnamon Chai Drink

Warm Cinnamon Chai Drink

by | Nov 24, 2017 | Sweet Recipes

Print Warm Cinnamon Chai Drink Print Recipe Author: Amber Romaniuk Yield: 1 1x Ingredients Scale 1x2x3x 1 cup unsweetened coconut milk 1 chai tea bag (steeped in ¼ cup coconut milk for 5 minutes) 1 tbsp maple syrup 1 tsp cinnamon 2 tbsp coconut cream 1 cinnamon stick...
Warm Vanilla Mint Drink

Warm Vanilla Mint Drink

by | Nov 24, 2017 | Sweet Recipes

Print Warm Vanilla Mint Drink Print Recipe Author: Amber Romaniuk Yield: 1 1x Ingredients Scale 1x2x3x 1 cup unsweetened coconut milk 1 tbsp honey 2 tbsp coconut cream 1 tsp organic peppermint extract ½ tsp Prairie Naturals Red Superfoods Powder Cook Mode Prevent your...
Snowy White Smoothie

Snowy White Smoothie

by | Nov 24, 2017 | Sweet Recipes

Print Snowy White Smoothie Print Recipe Author: Amber Romaniuk Yield: 2 1x Ingredients Scale 1x2x3x 1 tsp peppermint extract 1 frozen banana 1 cup unsweetened vanilla almond milk ¼ cup Yoso unsweetened coconut yogurt ½ cup coconut cream Cook Mode Prevent your screen...
Mint Coconut Smoothie

Mint Coconut Smoothie

by | Nov 24, 2017 | Sweet Recipes

Print Mint Coconut Smoothie Print Recipe Author: Amber Romaniuk Yield: 1 1x Ingredients Scale 1x2x3x ½ ripe avocado ½ cup frozen or fresh spinach 2 tbsp coconut cream 1 frozen banana 1 tsp organic peppermint extract 2 tbsp Yoso unsweetened coconut yogurt 1 cup...
Gingerbread Nicecream

Gingerbread Nicecream

by | Nov 24, 2017 | Sweet Recipes

Print Gingerbread Nicecream Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x 1.5 frozen bananas 2 tsp molasses 2 tbsp coconut cream ¼ tsp cloves ¼ tsp all spice ½ tsp ginger powder ½ tsp cinnamon 2 tbsp Yoso unsweetened coconut yogurt 4 tbsp unsweetened...
Mint Chocolate Chip Nicecream

Mint Chocolate Chip Nicecream

by | Nov 24, 2017 | Sweet Recipes

Print Mint Chocolate Chip Nicecream Print Recipe Author: Amber Romaniuk Yield: 2 1x Ingredients Scale 1x2x3x 1.5 frozen bananas 1 tsp organic peppermint extract large handful of frozen spinach or kale 2 tbsp coconut cream 2 tbsp Yoso unsweetened coconut yogurt 1 tbsp...
Cranberry Nicecream

Cranberry Nicecream

by | Nov 24, 2017 | Sweet Recipes

Print Cranberry Nicecream Print Recipe Author: Amber Romaniuk Yield: 2 1x Ingredients Scale 1x2x3x 1 cup frozen cranberries 1 frozen banana 1 tsp vanilla powder 4 tbsp unsweetened vanilla almond milk 2 tbsp Yoso unsweetened coconut yogurt 4 tbsp coconut cream 1 tbsp...
Egg Nog Smoothie

Egg Nog Smoothie

by | Nov 5, 2017 | Sweet Recipes

Print Egg Nog Smoothie Print Recipe Author: Amber Romaniuk Yield: 1 1x Ingredients Scale 1x2x3x 1 frozen banana ½ cup coconut cream 1 tsp cinnamon 1 tsp fresh nutmeg Cook Mode Prevent your screen from going dark Instructions In a blender add all ingredients and blend...
Classic Gingerbread Loaf

Classic Gingerbread Loaf

by | Nov 5, 2017 | Sweet Recipes

Print Classic Gingerbread Loaf Print Recipe Author: Amber Romaniuk Ingredients Scale 1x2x3x 2 cups all purpose Bob’s Red Mill 1-2-1 baking flour 2 tsp baking powder 1 tsp baking soda 1/3 cup molasses 2/3 cup coconut sugar 3 free range eggs pinch sea salt 2 tsp ginger...
Gingerbread Pear Smoothie

Gingerbread Pear Smoothie

by | Nov 5, 2017 | Sweet Recipes

Print Gingerbread Pear Smoothie Print Recipe Author: Amber Romaniuk Yield: 1 1x Ingredients Scale 1x2x3x 1 frozen banana ½ cup coconut cream ½ fresh pear 1 tsp cinnamon ½ tsp all spice ½ tsp cloves 2 tbsp molasses Cook Mode Prevent your screen from going dark...
Chocolate Orange Parfait

Chocolate Orange Parfait

by | Nov 5, 2017 | Sweet Recipes

Print Chocolate Orange Parfait Print Recipe Author: Amber Romaniuk Yield: 2 1x Ingredients Scale 1x2x3x For the Orange Layer: ½ orange ½ cup unsweetened coconut yoso yogurt For the Chocolate Layer:  Either ½ cup Yoso Chocolate Yogurt or ½ cup coconut unsweetened...
Cranberry Mint Matcha Parfait

Cranberry Mint Matcha Parfait

by | Nov 5, 2017 | Sweet Recipes

Print Cranberry Mint Matcha Parfait Print Recipe Author: Amber Romaniuk Yield: 2 1x Ingredients Scale 1x2x3x For the Cranberry Layer: ½ cup fresh cranberries ½ cup Yoso unsweetened coconut yogurt 2 tbsp maple syrup For the Mint Layer: 2 drops organic peppermint...
Egg Nog Energy Bites

Egg Nog Energy Bites

by | Nov 5, 2017 | Sweet Recipes

Print Egg Nog Energy Bites Print Recipe Author: Amber Romaniuk Yield: 20 1x Ingredients Scale 1x2x3x 1 cup smooth cashew butter 2 tbsp coconut butter 4 tbsp maple syrup 2 tsp cinnamon 2 tsp nutmeg 4 tbsp coconut flour Pinch of coconut flour (to dust the outside of the...
Gingerbread Energy Bites

Gingerbread Energy Bites

by | Nov 5, 2017 | Sweet Recipes

Print Gingerbread Energy Bites Print Recipe Author: Amber Romaniuk Yield: 20 1x Ingredients Scale 1x2x3x 1 cup smooth cashew butter 2 tbsp coconut butter 4 tbsp maple syrup 1 tsp cinnamon 1 tsp ginger 1 tsp cloves ½ tsp allspice 4 tbsp coconut flour Pinch of coconut...
Peppermint Filled Dark Chocolate

Peppermint Filled Dark Chocolate

by | Nov 5, 2017 | Sweet Recipes

Print Peppermint Filled Dark Chocolate Print Recipe Author: Amber Romaniuk Yield: 12 1x Ingredients Scale 1x2x3x For the Chocolate: 1 cup 100% dark chocolate ½ cup honey For the Peppermint Filling: 2 tbsp unsweetened shredded coconut ¼ cup coconut butter 2 drops...
Coconut Filled Dark Chocolate

Coconut Filled Dark Chocolate

by | Nov 5, 2017 | Sweet Recipes

Print Coconut Filled Dark Chocolate Print Recipe Author: Amber Romaniuk Yield: 12 1x Ingredients Scale 1x2x3x For the Chocolate: 1 cup 100% dark chocolate ½ cup honey For the Coconut Filling: 2 tbsp unsweetened shredded coconut ¼ cup coconut butter Cook Mode Prevent...
Teff Chocolate Hazelnut Cookies

Teff Chocolate Hazelnut Cookies

by | Mar 28, 2014 | Sweet Recipes

Print Teff Chocolate Hazelnut Cookies Print Recipe 5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews Author: Amber Romaniuk Yield: 24 1x Ingredients Scale 1x2x3x 1 ½ cups organic teff flour Pinch sea salt ½ cup organic dark grade maple syrup or yacon syrup ½ cup...
Teff Chocolate Chip Pumpkin Spice Cookies

Teff Chocolate Chip Pumpkin Spice Cookies

by | Mar 28, 2014 | Sweet Recipes

Print Teff Chocolate Chip Pumpkin Spice Cookies Print Recipe 5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews Author: Amber Romaniuk Yield: 24 1x Ingredients Scale 1x2x3x 1 can organic pumpkin 1 ½ cups Teff Flour Pinch of Himalayan Sea Salt 1 cup Maple Syrup ½ cup...
Teff Berry Muffins

Teff Berry Muffins

by | Mar 12, 2014 | Sweet Recipes

Print Teff Berry Muffins Print Recipe 5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews Author: Amber Romaniuk Yield: 12 1x Ingredients Scale 1x2x3x 1.5 cups organic Teff Flour 1/2 cup organic Brown Rice Flour 3 Medium Organic Gala apples shredded 1/2 Cup organic...
Schizandra Berry & Peppermint Tea

Schizandra Berry & Peppermint Tea

by | Aug 18, 2013 | Sweet Recipes

Print Schizandra Berry & Peppermint Tea Print Recipe 5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews Author: Amber Romaniuk Ingredients Handful of dried schizandra berries Handful of peppermint leaves Hot water Your favorite mug Cook Mode Prevent your screen...

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