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Lemony chicken quinoa soup is everything you want in a comforting yet still healthy dish. If you haven’t ever added lemon to chicken soup, this one is going to knock your socks right off.

Canned soup and pre-packed soup is filled with MSG and other chemical preservatives. Making your own at home is simple and even better tasting than anything you can buy at the store. It’s healthier, too.

This is one of the most popular recipes from my TV show, Elizabeth Eats on FMTV. I’m excited to share the recipe and full length episode with you here on the blog today so you can easily print the recipe and follow along at home!

This recipe is:

healthy, gluten-free, dairy-free,
soy-free, nut-free, protein-packed,
simple to prepare, no sugar added,
paleo*, comforting, and delicious

*Make it paleo by eliminating the quinoa.

This dish is perfect to turn your homemade bone broth into a show-stopping meal. The instructions for homemade bone broth are included in the recipe below, and you can read more about its gut-healing and immune system benefits here.

Once you get the hang of making this type of soup, the hands-on time is really pretty short. Add the bone broth ingredients to the pot, simmer 4-24 hours over low heat (or even in a crock pot over night), strain, then add the rest of your soup ingredients. Easy-peasy.

Watch the Full Episode to Learn More

Chicken Quinoa Soup with Homemade Bone Broth (Elizabeth Eats TV) - YouTube

If you already have bone broth prepared, simply add the rest of the ingredients per the instructions below for a quick healthy dish. I usually make this dish from scratch with a whole chicken when they are a good price at the store.

Lemony Chicken Quinoa Soup With Homemade Bone Broth
Prep time:
20 mins
Cook time:
4 hours
Total time:
4 hours 20 mins
Author: Elizabeth Rider
Yield: 8
  • For the bone broth:
  • 1 whole organic chicken
  • 2-3 carrots, roughly cut to fit into the pot (5 carrots total)
  • 1-2 large ribs celery, cut in 2-3 pieces (4 ribs celery total)
  • 3 cloves garlic, smashed
  • 1 large white or yellow onion, cut in half
  • 1½ teaspoon whole peppercorns
  • 1 teaspoon sea salt (optional)
  • 2 bay leaves
  • 1½ tablespoon apple cider vinegar
  • 5 liters purified water
  • For the Lemony Chicken Quinoa Soup:
  • Finished broth and the chicken meat
  • 2 carrots, peeled and chopped
  • 2 ribs celery with green tops, chopped
  • 1 cup cooked quinoa
  • ½ lemon, juiced
  • about 1-2 teaspoons sea salt to taste
  • ¼-½ freshly ground black pepper to taste
  1. To make the bone broth (if your bone broth is prepared, skip to step 9):
  2. Add whole chicken and veggies to a large 6-quart stockpot. Include the neck in the bone broth for extra collagen.
  3. Coat with spices and apple cider vinegar. Fill with purified water until the chicken and veggies are just covered.
  4. Cover and bring to a boil, then reduce to a simmer.
  5. Cook at a low simmer for 1 hour, then remove the chicken with a pair of tongs and pull the meat off the bones.
  6. Add the bones back to the pot and cook for at least an additional 3-5 hours, or up to 8-12+ hours. (If you have a crock pot, you can simmer your bones overnight for even richer, more nutrient-rich broth.)
  7. When the broth is finished, strain it through a fine-mesh strainer over a large bowl or pot to collect the bone broth liquid. Discard the rest of the used chicken and veggies from the simmered broth.
  8. Store your bone broth liquid in an airtight glass container in the refrigerator up to 5 days, or in the freezer up to 6 months.
  9. To make the soup:
  10. Combine broth, chicken, carrots, celery, and quinoa to the pot and simmer for approximately 20 minutes.
  11. Season with salt, to taste. Remove from heat and add the juice of half a lemon before serving.
  12. Store in airtight glass containers in the refrigerator up to 4 days, or in the freezer up to 3 months.

If you make this and love it, come back over to the comments and let us know!


The post Lemony Chicken Quinoa Soup With Homemade Bone Broth appeared first on Elizabeth Rider.

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A common trap we all fall into is thinking other people have it great when things aren’t going right for us.

But the truth is that life is messy for everyone, some people just learn deal with it in different ways and accept that messy and beautiful can coexist.

Every year in February I mentor a group of women though an online business program called B-School. We start with loads of free education during the entire month of February to give people an honest look of what the program is like, then those who want more can join the full program.

Something that happens behind the scenes that most people don’t see is the (literally hundreds) of emails we receive asking for advice or input on a current situation.

Each year I hear from loads of women who know they want more in life but can’t seem to find which direction to go. Life feels messy right now for most of these women. Ideas for starting a new business, direction to go five years in, financial concerns, or why they can’t seem to make a profit despite being willing to do the work are just a few of the topics that come up. Being asked for help is humbling to say the least.

But I understand, because I’ve been there, too.

I’ve been rising with the sun every morning in Bali to check in and see what these women need. I just finished emailing about 10 of you, and the same common themes kept coming up. I wanted to share this with everyone right now so you can come back to and/or share it with the women in your life who need to hear these things, too.

First and foremost, I am by no means perfect and continue to learn these things for myself almost every damn day. The thing about personal growth is that you don’t just learn things once. It’s quite the opposite, actually.

Any lesson you are meant to learn in life will keep showing up again and again, even once you’re SURE you’ve mastered it. It’s like the J.Crew catalog; it literally just keeps showing up even when you move to a new state or change your name or change your identity completely. Life lessons and J.Crew catalogs will continue to find you no matter where you go. You cannot outrun them.

With that, here are the five things I know are true that will help you get unstuck and make the most out of life even when things feel messy. Because, honey, life can be messy and beautiful at the same time.

5 Messy Yet Beautiful Life Lessons Every Women Should Know 1. Your best ideas come to you when you are in action.

A huge mistake that most people make is sitting around thinking about their ideas, or thinking they need to have the full idea planned out before they take any action. I get it: when you can’t see the whole plan in front of you it feels messy to even get started. However, my best (and most profitable) ideas have always come to me when I was in action, learning or creating something else.

We all so badly want a guarantee that it will work out. But instead of wishing for a guarantee that something will work out, wish for the courage to take action despite no knowing the outcome. You don’t know what you don’t know, but being in action will get you thinking in new directions and creating magic. I had the idea for my most profitable online health course in the middle of an event that I flew across the country to attend. The theme of the event had nothing to do with online courses, but just being in that room sparked the idea and it all grew from there.

My personal mantra: Even better ideas come once I’m in action.

2. Achieving your goals and dreams will always cost you something else.

Getting anything you want in life is always a matter of weighing the opportunity cost. For example, you might have to give up going out with friends on the weekends, all day Sunday Netflix binges, or buying new clothes for two years in order to create space to reach your goals. More challenging, you might have to leave a toxic situation. Or, you might have to shift relationships or even painfully move on from ones that you outgrow or choose not to prioritize. These compromises are only for you and your heart to know and sometimes they will feel messy.

For me, I always choose relationships over career. But other than that, I’ve prioritized my dream of online entrepreneurship above other things. The important thing is that you are very clear with yourself about your priorities and what you are willing to give up (or not give up) to achieve your dreams.

My personal mantra: I have my priorities straight and know what I’m willing to sacrifice.

3. Burnout breeds mediocrity. 

No downtime leads to mediocre work. You can’t be 100% on 24/7 so give yourself planned downtime. Now, this is a little bit of a delicate topic because it doesn’t mean that you don’t have to work. Going weeks on end without taking any action isn’t downtime unless you’re on planned sabbatical. This isn’t a hall pass to keep procrastinating or not show up. This is more for the hardcore drivers out there who tend to burn themselves out by scheduling back-to-back appointments six days a week.

More work is often not the way to create more success. Burnout makes everything else in life feel messy because working 24/7 leaves you operating at a low vibration. I’ve learned that if I don’t have at least three completely unscheduled days in my calendar each week then tasks only get halfway done and nothing seems to flow. I still might work a little on those unscheduled days, but there’s no pressure of appointments or deadlines.

My personal mantra: Work hard, play hard, rest hardest.

4. You have the power to change your beliefs.

If this is the first time you’ve heard this it might take your brain a little while to grab on. That’s ok, though, you can take all of the time you need. (BUT don’t take too long because life is waiting for you!) Your ego will make up stories that tell you to stay small. You will believe these stories and believe they are as set in stone as airline change fees. Yes, United will charge you $200 to change a $180 flight—that is set in stone. But that whole story you make up about not being good enough or not knowing enough or not (fill-in-the-blank) enough is just that, a story.

Your ego learns to tell you why things are dangerous as a child to keep you safe, but this no longer serves you as an adult. Thoughts of failing feel dangerous, but they are not in fact, dangerous. Thank your ego for keeping you safe as a child, and release it as your adult self. You have the power to shift your beliefs at any age or moment in your life. I used to believe that there was only a certain amount of success to go around. After showing up and learning from women I admire, I learned to shift that belief to now understand that success is not limited like small pieces of pie. I used to believe that there wasn’t enough to go around. Now I know that we all bake our own pies and we can bake as many as we want. My pies are raw, vegan, gluten-free and made with organic ingredients, but you do you. Your pies can be anything you want, that’s the point.

It can feel really messy to change your beliefs, but trust me, it’s worth it.

My personal mantras: I don’t make up stories that haven’t happened and let them prevent me from taking action. I am willing to change my beliefs and learn new things.

5. Self-doubt is part of the human condition.

Every single person on the planet—no matter how confident they seem—experiences self-doubt. I’m literally doubting myself as I type this sentence.

I was in a taxi on my way to LAX last month to fly to Bali and the nice driver was asking what brought me to LA. I mentioned I was there to speak at a female entrepreneur event, and we got to talking about what it takes to own your own business. He said, verbatim, “Trust me, I have more self-doubt than other people.” I sat an extra 10 minutes in his taxi at the airport explaining to him that every person I’ve ever mentored feels that way. At first he didn’t believe me, but I kindly mentioned #4 above about how important it is to be willing change our beliefs. He believed he had more self-doubt than any other person he’d ever met. If he was willing to change that and understand that other people experience the same feeling, he would feel more confident in taking action, could help other people who struggle, and could be part of a community. I watched the look on his face as had the realization—the change of belief—and his eyes softened and he immediately looked more confident.

I’ve made over two million dollars in the last handful of years and I still doubt every idea I have. It’s not about not doubting yourself. Self-doubt never goes away, kind of like those aforementioned J.Crew catalogs. Successful people act despite their doubt.

My personal mantra: I take action even though I doubt myself.

My hope for you is that you learn to take action and move forward despite not having a guarantee that it will all work out. Hold the belief that even if it doesn’t go as planned—because it rarely does—that it will be even better. And hold even tighter onto the belief that life can be messy and beautiful at the same time.

B-School is now OPEN! Join us here.

And, read more about the program and my B-School bonuses here ($1297 value, yours free).

Sending you tons of love for success around the world,

The post 5 Messy Yet Beautiful Life Lessons Every Women Should Know appeared first on Elizabeth Rider.

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Every year in February I mentor a group of people through the online business course that changed my life.

Along with the full program, I also offer my own bonuses to everyone who joins my group!

Between the B-School six-module course, my bonus resources, and your brilliant idea, you’ll have exactly what you need to create a highly profitable business that impacts the world fuels the lifestyle you desire.

If you haven’t yet, watch the free 3-Video Online Business Workshop here.

And, if you’re new to my blog, you can read more about my B-School experience here.

Here’s what you get with B-School:

  • The full 8-week online training program, designed to turn your business into a force for good that fuels higher profits and your higher purpose. The core curriculum is based on the six pillars of growing an online business:
    • Module 1: Profit Clarity
    • Module 2: Websites That Don’t Suck
    • Module 3: Your Communication Plan
    • Module 4: Building an Engaged Email List
    • Module 5: Creating an Offer Your Customers Can’t Wait To Buy
    • Module 6: Marketing, the Feel-Good Way
  • You also get Marie’s advanced trainings and bonuses in social media, PR, tech, and much more.
  • My additional B-School Bonuses (see below!) on top of all of Marie’s teaching and bonuses when you join my group.

One of my favorite aspects of B-School is that it’s not just a bunch of theory. It’s a proven system that works. Thousands of reviews from around the world show it.

B-School covers the methodology and how-to’s of online business, and also in-depth, real time exercises to actually implement your new knowledge. Whether you’re starting from scratch or revamping what you have, you’ll leave with real, tangible results that will grow your business and increase your profits.

My 2018 B-School Bonuses

When you join B-School with my link, in addition to the full 8-week B-School program plus all of Marie’s bonuses, you also get my bonuses, too. Since I make a commission, I like to give all of that back to you in extra education and value.

1. Health Coach Business Strategy Workbook and Strategy Workshop

($299 value)

I’ll walk you through the exact same strategy I use to run my online wellness business, and I’ll strategize with you live and feed you ideas when you join the first day the cart opens. You get the full workbook to lay out your plan. Think of this workbook as your “what” and B-School as your “how.”

2. Wellness Business Bootcamp

($499 value)

My full one-stop-shop to learn everything you need to know about running an online wellness business.

3. Business from the Inside Out Course

($299 value)

One of the biggest hurdles is overcoming your own fears and abundance blocks. I walk you through how to overcome each abundance block.

4. My 10-Step Clean Up Your Diet Program

($199 value)

You get full access to my signature program so you can see how I teach my health coaching clients.

5. My Business Resources Cheat Sheet

Ever wonder how I send emails, how to make videos, and how the tech side of online business works? As one of my B-Schoolers you’ll also get a full list of my recommended online business resources including what email systems, website hosting, video hosting, and graphic designer recommendations.

6. Access to my B-Schooler private Facebook group with over 500 members 7. Weekly updates and business love notes from me during the live course

The B-School cart opens on Tuesday, February 20th and it only comes around once each year. Get the free workshop and sign up for updates here.

Bonus Value: $1296

Fast-Action Bonus

Everyone who joins on February 20th also gets my fast-action bonus, a live workshop where I take you through the Wellness Business Strategy Workbook and brainstorm live with you. I will help you find your niche, come up with more ideas, and get ready to implement everything you learn in B-School.

Questions? Contact me here.

More soon,

The post My 2018 B-School Bonuses! appeared first on Elizabeth Rider.

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If you’re bored with healthy snacks try these easy, addictive, on-the-go energy bites. I’ve heard people call them a party-in-your-mouth, and I agree.

This is one of the most popular recipes on my TV show, and I’m thrilled to share the full-length episode with you today! Be sure to print the recipe below—you’re going to want to save this one.

This recipe is:

healthy, no-cook, anti-inflammatory,
gluten-free, dairy-free, soy-free,
vegan, simple to prepare, refined sugar free,
high in fiber, raw and delicious

Using fiber-rich and mineral-rich dates as a base, this chocolatey snack satisfies your sweet tooth and provides extra energy for your busy lifestyle.

Chocolate Hazelnut Energy Bites Recipe (Elizabeth Eats TV) - YouTube

Chocolate Hazelnut Energy Bites
Prep time:
15 mins
Total time:
15 mins
Yield: 12
  • ​​¼ cup raw hazelnuts
  • 15 Medjool dates, pitted
  • 2 tablespoons cacao (raw chocolate) powder or substitute unsweetened cocoa powder
  • ¼ cup unsweetened almond butter
  • 2 tablespoons chia seeds
  • 1 tablespoon coconut oil
  • ½ teaspoon pure vanilla extract
  • pinch of sea salt
  1. In the food processor, grind the hazelnuts into medium-fine crumbles. Overall, it should be an even grind.
  2. Remove the blade from the food processor and transfer the ground hazelnuts to a plate.
  3. Put the blade back in your food processor and add dates, raw cacao, almond butter, chia seeds, coconut oil, vanilla extract and sea salt.
  4. Run the food processor for a minute, then stop and scrape down the sides which may be repeated once or twice. Once the mixture forms a ball, it should be done.
  5. Transfer the mixture to your cutting board. Scoop into the mixture, roll into a ball with the palms of your hands, then coat the balls in the ground hazelnuts until evenly coated.
  6. Place all the energy bites on a baking sheet, lined with parchment paper, and refrigerate for 30 minutes -1 hour.
  7. Store in a glass container in the refrigerator for up to one week.


The post Healthy Chocolate Hazelnut Energy Bites appeared first on Elizabeth Rider.

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I’m writing this post from my cozy little beach spot in Bali.

I’m spending the next few weeks here working and exploring this side of the world. I’m getting some major recipe inspo while I’m here (the food is spectacular!) and can’t wait to come home and whip up some new recipes for you.

But it wasn’t that long ago that I was still working in a regular job for someone else, trying to make ends meet.

I remember the exact moment I realized I could have an online business. It’s the moment that everything clicked or me.

7 years ago: It was a beautiful sunny day in Denver, but I was sitting inside in my yoga pants and high-ponytail desperately trying to devour free bites of business advice. I had seen some women create online businesses, and I wanted to do that too, but I wasn’t sure how I would make it work. I came across a program by my now business mentor and was instantly enthralled. She knew exactly what she was doing, and laid it out in an exact plan to teach me to do the same.

Instead of taking the weekend to ski or go out to the bars with my friends, I signed up for the course she described.

Two hours in, it HIT me.

In a good way, like Online Business Angels were signing to me.

It wasn’t even what she was teaching (though, I needed that too), it was how she was teaching it. I was sitting there at home drinking a homemade banana smoothie listening to her teach me the exact steps to create a website, email list, program, marketing plan, and happy customers.

Again, I needed those things (and to this day it’s still how I run my business) but I realized—almost on a meta-level—that I could teach other women the healthy lifestyle information I knew by recording slides with audio and making them available for payment online. Marie was talking to me through my computer, so I could talk to other women through my computer. Ding-ding-ding!

My next realization was that I could create a value-added bonus for the product I was selling, and the rest—as they say—was history.

Within 12 months I was generating a stable six-figure income.

I wholly attribute my understanding of online business to taking Marie’s course. It wasn’t that I was special or had insider connections. I just sat down and learned the process from scratch.

You are driven and hard-working just like me, so there’s no reason that you can’t do the exact same thing.

It’s an absolute pleasure and delight to partner with Marie every year to bring you the same (massively updated and current) B-School program with my mentoring and free workshop series.

I can’t emphasize what a massive shift this program was for me. I want to share it with you because I genuinely believe that you will have the shifts that you need right now. You definitely need the information and formula that Marie teaches if you want to succeed online today, but you’ll also get something more. That intangible a-ha! moment that will change your life forever.

This first free video alone is worth hundreds, so don’t miss it!

In this 1st free video you will learn:

  • The Six Pillars to building a highly profitable business online, why big-hearted nice people like us are wired to succeed in this digital era and why it’s critical that you get the online aspect of your business handled right now.
  • The major changes happening online over the next 5 -10 years that are important to know about now, before these changes happen.
  • What you must know, what you must understand, and the sequence you should follow to do what you love and get paid for it.

Get the Free Workshop

And just in case no one has told you today, I want you to know that I believe in you. You might think, “Nah, I’m just another anonymous blog reader to her.” But trust me, that’s not how I view these posts.

I speak to thousands of entrepreneurs on stages around the world every year and host many more on live webinars and other training events. I don’t keep supporting events and programs like this because I can or because I need to, I do it because I want to.

I look into the eyes of everyone in those rooms—in-person and online—and I want to shake your shoulders and shout, “Success is not like pie. There isn’t a limited amount. The (raw, vegan, organic) pie is never-ending. We can all just make a bigger pie together.” Industries constantly shift, and demands and needs for marketing continuously change. If you have an idea, product, or service you can turn it into an online business starting now. I’ve done it and so have tens of thousands of others. All you have to do is decide. #endrant

Pop on over and listen to the first of three videos in the free workshop. They expire next week so grab them asap so you don’t miss them.

Get the Free Workshop

I have a big package of free bonuses for you too along with this free workshop and business program. Learn more about B-School and my bonuses here.

Sending you tons of love from Bali,

The post This “Six Pillars” Video Changed My Life appeared first on Elizabeth Rider.

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Super Bowl parties are always a good time! I love the socializing and I actually really like watching the game. I also love to eat, but I hate leaving feeling overstuffed, bloated, and tired the next day.

The good news is that there are a ton of healthier Super Bowl snack options to choose from, so you can have your fun and eat it, too.

Here my list of top healthy Super Bowl snacks and recipes. Whether you decide to make a full healthy menu from scratch, or just sneak a few healthy party snacks onto the buffet table, everyone will love these options.

Healthy Super Bowl Snacks & Recipes

Snacks & Apps:

Main Dishes & Fill-Me-Ups:

Desserts & Sweet Treats

Happy Super Bowl Viewing,

The post Healthy Super Bowl Snacks & Recipes appeared first on Elizabeth Rider.

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The first time I saw the word “hygge” pop up in my social media feed I thought it was a big buttery roll of unhealthy food. I have no idea where that association came from, but I do know that I was way off. Like waaaaaaaay off.

Hygge (pronounced Hoo-ga) is a Danish concept that means relaxed, warm, cozy, special, and mindful all wrapped into one.

There isn’t a direct translation to English (helllo fast-paced & stressful lives) but that doesn’t mean we can’t take advantage of it.

Hygge is a Danish way of life that runs deeps in Scandinavian culture, but it’s just now catching on in the rest of the world. The Oxford Dictionary defines hygge as “a quality of cosiness and comfortable conviviality that engenders a feeling of contentment or well being.”

The Danish face incredibly rough winters, and instead of complaining, they put away their screens, hunker down in front of their woodburning stove, and read a good book. Hygge can look like a lot of different things, but it’s all about rest, living in the moment, and enjoying simple sensory pleasures.

To me, hygge equals intentional self-care and cozy wellness.

And—side note—now that I know what it means and practice it all the time, I can’t get the line “teach me how to hygge” made up from the song lyric “Teach Me How to Dougie” out of my mind. If you know that song then you can hear how well it fits. YOU’RE WELCOME. ;)

When you hygge, you’ll enjoy these seven benefits: 1. Hygge Calms Your Mind

We are always going, going, going. Somewhere along the line, we decided as a culture that the Energizer Bunny was our spirit animal and we should all aspire to never stop. That’s actually incredibly bad for our health, and we need to pause sometimes and do nothing. It’s important for our brain and our bodies to rest. I like to snuggle under a giant quilt and just breath.

2. Hygge Slows Your Thumb

OK, sort of joking here, But in all seriousness, the least Hygge-esqe thing in the world is to sit around mindlessly scrolling on your smartphone.

We all are allowed some mindless scrolling on the smartphone now and then. But while this is a sedentary activity, it is not a restful one. Hygge demands that our rest time be actually restful. I like to swap my iPhone for a great book. It’s not that we can’t be entertained, it’s that hygge is about being intentional about relaxation. With my phone in the other room, I’m able to breathe slower and commit myself to the moment. And yes, my thumb gets a break.

3. Hygge Relaxes Your Muscles

One of my favorite Hygge practices is a hot bath with two cups of Epsom salts and a few drops of lavender essential oil. I’m often unaware of how much tension I carry in my shoulders until I’m in that bath and focused on unwinding. It’s bliss.

4. Hygge Enables Wholesome Eating

Notice I didn’t say enables dieting. Because that’s not what hygge is about at all. Hygge is sometimes about reaching for that piece of homemade cake and enjoying every last bite. It’s also about cooking your own food–nothing too complicated or fussy–but fresh grilled salmon, or my personal favorite, a big bowl of hearty hot soup. With Hygge, food becomes almost a ritual of well-being. You chew slowly and enjoy every bite. You indulge your taste buds. This approach to eating inspires us to eat quality, whole foods

5. Hygge Promotes Kinship

Hygge doesn’t have to happen alone. While our phones are in the bedroom, we can cuddle up and talk with our loved ones while sharing a cup of tea or a glass of red wine on a rainy evening. And nothing raises serotonin levels (see: happiness) like physical touch and emotional connection with someone we love.

6. Hygge Helps Prevent Headaches

You may think this one is a stretch, but think about how often you suffer from a vague feeling of tension in your head because of all the fluorescent lighting we’re subjected to in our daily lives? One of my favorite hygge practices is dimming the overhead lights and lighting some candles. Beeswax candles are the best, but any kind will do as long as they are not overly scented. Without that bright overhead light, my head is able to truly relax and let go of the tension it carries throughout the day.

7. Hygge Helps You Sleep

If you make hygge an evening ritual and stick with it, you may find your sleep improves over time. I know I sleep much better when I focus on relaxation in the evening (and putting the phone away is a huge chunk of this as well.) Sometimes I even eat a small CBD chocolate before bed, although that’s not for everyone. I always wake up rested and rejuvenated the next day.

How To Hygge

As you can see from the above, hygge is kind of whatever you want it to be. Solo or with a group, as long as your hygge practice involves mindfulness, coziness, and nourishment, you’re doing it right.

Here are some ideas to get you started:

  • Hygge Movie Night: turn off the main lights and use candles and lamps to light the room. Make some air-popped popcorn, tea, or low-sugar hot chocolate and cozy up to a Rom-Com with a warm blanket.
  • Hygge Soup Night: make a big pot of yummy homemade soup, turn up the fire place or furnace, and share a big bowl with your family and friends.
  • Hygge Date Night: stay home for a date night in with your love. Light some candles, turn on the fireplace, make your favorite meal, and cozy up under a big warm blanket.
  • Hygge Bath Ritual: after a long day turn off all of your electronic devices, light some candles, and take a long how epsom salt bath with lavender or your favorite essential oils. Use coconut oil as moisturizer after the bath, then go right to bed with your journal or a good book.

Tag me in your #HowIHygge posts–I’d love to get some hygge inspo from you, my dear reader.

Here’s that song if you want your own hygge lyric stuck in your head, too.

Stay warm and rested out there!

The post How To Hygge: 7 Benefits of Cozy Wellness appeared first on Elizabeth Rider.

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People often ask me if I always buy everything organic. I’ll be the first to tell you that health coaches definitely aren’t always perfect.

While I try my best to do mostly organic, it’s just about impossible to only eat foods labeled organic. Plus, when it comes to produce, it’s not always necessary.

What really matters is how the food was grown. Some smaller farms use all organic practices but haven’t gone through the full organic certification process yet because it can be expensive for a small business. Get to know your local farms and stands and the farmers’ market and ask about the farm’s practices.

You may have heard of the Dirty Dozen and Clean 15, but you might not know that the lists are updated each year.

When shopping at traditional grocery stores, I use the Dirty Dozen and Clean 15 lists to choose what produce I’ll buy organic.

The Environmental Working Group (EWG) is a non-profit, non-partisan organization dedicated to protecting human health and the environment. They research what’s in our tap water, the safety of our cosmetics, genetically modified organisms (GMO / GE), and the amounts of pesticides in and on our food, among other things.

The EWG’s Shopper’s Guide to Pesticides in Produce (aka Dirty Dozen and Clean 15) is updated each year and ranks pesticide contamination on 48 popular fruits and vegetables. The guide is based on results of more than 35,200 samples tested by the U.S. Department of Agriculture and the Food and Drug Administration.

The top 15 foods with the least pesticides are called the Clean 15, while the 12 foods with the most pesticides are called the Dirty Dozen. These lists are fantastic to take with you on your shopping trips to know when to buy organic and when it’s ok to buy conventional.

And lucky for us, avocados are at the top of the clean list!

The Dirty Dozen

Buy these organic whenever possible – Updated 2017

  1. Strawberries
  2. Spinach
  3. Nectarines
  4. Apples
  5. Peaches
  6. Pears
  7. Cherries
  8. Grapes
  9. Celery
  10. Tomatoes
  11. Sweet bell peppers
  12. Potatoes
    +EWG’s Dirty Dozen Plus:
  13. Hot Peppers +
The Clean 15

These are ok to buy conventional (not organic) – Updated 2017

  1. Sweet Corn*
  2. Avocados
  3. Pineapples
  4. Cabbage
  5. Onions
  6. Sweet peas frozen
  7. Papayas*
  8. Asparagus
  9. Mangos
  10. Eggplant
  11. Honeydew Melon
  12. Kiwi
  13. Cantaloupe
  14. Cauliflower
  15. Grapefruit

* Per the EWG, a small amount of sweet corn, papaya and summer squash sold in the United States is produced from Genetically Engineered (GE) seed stock. Buy organic varieties of these crops if you want to avoid Genetically Engineered produce. I personally buy these organic.

You can read and download the full EWG report and lists here. Here are the highlights of the key findings:

2017 Dirty Dozen Key Findings Summary

  • More than 98 percent of samples of strawberries, spinach, peaches, nectarines, cherries and apples tested positive for residue of at least one pesticide.
  • A single sample of strawberries showed 20 different pesticides.
  • Spinach samples had, on average, twice as much pesticide residue by weight than any other crop.

2017 Clean 15 Key Findings Summary

  • Avocados and sweet corn were the cleanest: only 1 percent of samples showed any detectable pesticides.
  • More than 80 percent of pineapples, papayas, asparagus, onions and cabbage had no pesticide residues.
  • No single fruit sample from the Clean Fifteen tested positive for more than four types of pesticides.
  • Multiple pesticide residues are extremely rare on Clean Fifteen vegetables. Only 5 percent of Clean Fifteen vegetable samples had two or more pesticides.

If you read the full report of all 48 foods you’ll notice that a few common foods like bananas and carrots fall somewhere in the middle. I typically buy organic for these types of foods. If something seems abnormally high in price, I might just substitute it with something that’s in season and a lower price; for instance, fresh organic blueberries will be very expensive in November, whereas fresh organic apples will be a better price because they’re a fall food. Always just do the best you can when it comes to the quality of your food; I’m a firm believer that fresh produce is always better than no produce.

Keep in mind, washing produce doesn’t necessarily get rid of all pesticides and chemicals as it grows into the entire plant, but it can reduce your risk and exposure so be sure to always wash everything throughly. High costs are also a reason that I love frozen fruits and veggies–they end to be a better price and keep for months in the refrigerator. I almost always have frozen organic blueberries from Costco in my freezer for smoothies and other treats.

I suggest keeping these lists on your phone or printing them off to take to the store with you. I have them saved in a note on the Notes app on my iPhone for quick and easy access.

Happy Shopping!

The post Updated Dirty Dozen & Clean 15: When To Buy Organic appeared first on Elizabeth Rider.

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If you’re looking for the perfect healthy post-dinner treat, look no further!

Peppermint tea has been used for centuries to aid digestion. Studies have shown that it helps relieve gas and bloating, and can reduce heartburn and indigestion as well. It’s also delicious!

Ending your meal peppermint tea really hits the sweet spot without adding any extra sugar to your meal. It’s zero calorie, naturally caffeine-free, and doesn’t contain any sugar. Many of my clients find this post-dinner habit really replaces cravings for sugary desserts.

Beyond being delicious, peppermint tea:
  • is anti-inflammatory
  • aids digestion
  • reduces heartburn
  • helps relieve gas and bloating
  • tastes sweet without any sugar
  • hydrates your body
  • takes less than a minute to prepare
  • is inexpensive and easy to find

The habit of cozying up to a big hot mug of tea with your loved ones can also create space for mindful conversation. It makes for a wonderful after dinner ritual that will help you relax, connect with your significant other and friends, and boost your health.

Look for an organic peppermint tea if possible and read the ingredients. Choose a peppermint tea that contains only peppermint; be sure it doesn’t contain any additives or caffeine. My favorite is Traditional Medicinals Organic Peppermint Tea.

Steep according to the brand’s instructions. I like to steep for 3-4 minutes then discard the tea bag as I find if it steeps too long it becomes too strong and I don’t enjoy it as much.

Drink it straight up—no sugar added—for the most benefit.


The post Why You Should Drink Peppermint Tea after Dinner appeared first on Elizabeth Rider.

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Hi friends!

I have BIG NEWS to share today. My new online community, The Mint Wellness Circle® is here.

The Mint Wellness Circle is a first-of-its-kind online wellness membership community designed to be your master nutrition & wellness plan. You get foundational nutrition & wellness education, a comprehensive nutrition plan, new monthly video & downloads bundles every month, and access to our huge list of member bonuses when you join.

Get your full wellness circle access, comprehensive nutrition plan, and all wellness bundles.

Enrollment for The Mint is currently closed and will re-open later this year. Join the waitlist here for updates:

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Here’s the deal — I love teaching about health & wellness. You probably know that about me.

I love helping people like you create wellness-based lifestyles that fuel your best life.

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A need that wasn’t being met by the thousands and thousands of health & wellness sites out there.

The biggest gap? Ongoing support and guidance that covers the most effective health & wellness education you need to change your life for the better.

Here’s the thing—creating good health and wellness that you enjoy doesn’t happen overnight. It’s not a one and done thing. While I love the idea of 7, 14, and 21-day challenges, too, the biggest gap out there is that people simply don’t know what to do after the program is done.

So, what if the program doesn’t end?

You can sign up for a nutrition course, and it may be GREAT… But, health isn’t just a one time thing.

Even more, good health isn’t just about what you eat…

Things like your beauty products, your home environment, your social circle and the way you fuel your purpose and passion in life all have huge affects on your overall state of wellbeing.

So I thought to myself:

What if I taught it ALL?

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  9. Most of all, monthly education, motivation, and inspiration to live your healthiest life yet.

Enrollment for The Mint opens twice per year.

The Mint is currently closed and will re-open later this year. Join the waitlist here for updates:

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The post The Mint Wellness Circle is HERE! appeared first on Elizabeth Rider.

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