Self Love Coaching Sessions!!!

self love coaching

You are your own love story… you just haven’t met yourself yet!

Are you ready to show yourself the best gift possible?

My Self Love Discovery Coaching Sessions are now available for ALL!

In our Self Love Discover Coaching Sessions we dive DEEP inside your heart, bringing out fear, anxiety, hate and confusion. And we replace it with confidence, gratitude, health, joy and LOVE!

Our work together will help gain clarity around the places in your life where you are ready to pour more energy and intention. Sessions together will be filled to the brim with inner work, insight, compassionate reframing, and support for you and your vision for your life.

Are you ready to start loving yourself TODAY? I cannot wait to start working with you!!! <

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Clean Eating Chicken Noodle Soup

We have all been feeling under the weather in our house the past week and I thought a big batch of healing chicken noodle soup was in order! My son LOVES my homemade chicken noodle soup… and well, so do I! Fresh veggies, juicy chicken and comforting broth – this will cure any sniffles in no time!

chicken noodle soup

I used boneless chicken thighs, fresh thyme and gluten free noodles. You can use chicken breasts and regular noodles, but this is what I had on hand!


  • You can use fresh thyme sprigs or poultry seasoning, I like the different herbs in poultry seasoning but I really enjoy using fresh herbs.
  • Always salt and pepper each layer – the base, the stock and finished product. But go light on salt since you can’t take it away.
  • Add as many veggies as you like. If you like a lot of carrots then add more – it will only help the flavor!
  • Short on time? Buy a rotisserie chicken and shred it up.
  • Remember to season your raw chicken breast while you cook. I chopped the breast up into small cubes prior to cooking, adding salt, pepper, dried parsley, onion powder and garlic powder. You want the chicken to have it’s own similar flavor to the stock.

chicken noodle soup4


  • 2 quarts chicken broth, vegetable broth or water
  • 4 boneless chicken thighs, cubed
  • 1 medium yellow onion, chopped
  • 4 large carrots, chopped
  • 4 celery stalks, chopped
  • 3 cups fresh gluten free pasta OR 1.5 cup dry pasta
  • 1 clove garlic, finely minced
  • salt and pepper
  • poultry seasoning, about 3 tablespoons OR a mixture of fresh herbs (thyme, rosemary, basil, parleys)
  • extra virgin olive oil, about 3 tablespoons

Pre-cook your chicken in the same pot you are going to cook your soup in. Add a few teaspoons of olive oil to the bottom of the pan and add your chicken pieces. Add a pinch of salt and pepper and let it cook through entirely.

Once the chicken is cooked, add the celery, onion, carrots and garlic. Stir until softened but not brown (about 10 minutes). Add a pinch more salt and pepper to taste and your poultry seasoning, if you are using, or your fresh herbs. You can always add more as the soup cooks so go easy at first.

Add the chicken broth or liquid – I used organic, free range chicken broth. Bring to a boil. Cover and let cook until the vegetables are slightly cooked through.

Add the fresh noodles and let simmer for 5-10 minutes. The noodles will continue to cook even once you take the soup off of the heat. They cook fast so continue to watch them.

You can garnish with fresh parsley leaves if desired.


chicken noodle soup2

chicken noodle soup5

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{Book Review} The Plant-Based Journey by Lani Muelrath

For those that have read my blog for a while know that I promote a high plant-based lifestyle. PLANT POWER, BABY! And while I do not eat a 100% plant-based diet, I have studied and know the benefits of plant based foods.  It’s a huge part of my own health coaching programs as our bodies THRIVE on alkaline, plant based foods.

I’ve partlogo-smallnered with BenBellaVegan for several years now. They have an AMAZING selection of health food books and cook books. And I am lucky enough to be the FIRST to check out their newest book releases! I certainly hope you enjoy my book review on The Plant-Based Journey by Lani Muelrath! It’s a FANTASTIC guide for those that are looking to incorporate more plant-based foods into their diet or for the seasoned vegan wanting another reputable resource.


PS – I am not paid for these reviews… I am paid with books! Which is like GOLD to me! ;)

The Plant-Based Journey provides the support you need to make an easy transition into plant-based eating! Lani Muelrath is an award winning teacher, fitness expert and dietary coach who studied Plant-Based Nutrition from Cornell University. She has lectured all around the country teaching and showing just how easy and healthy plant-based living can be!


I will admit I was a bit skeptical of this book at first ONLY because I thought it would be very scientific and filled with words or theories that the average person would not be able to understand. But The Plant-Based Journey is the complete opposite! While it is very educational, it’s very easy to understand, easy to follow and implement, and very informative. And Lani just doesn’t tell you to eat a plant-based diet, she shows you in detail how and why! This book is laid out in 5 life changing steps that are not only inviting but they are easy to follow and not overwhelming. You end each page with a strong “I’ve got this!” attitude!

There are 5 KEY steps to this book:

  • Step 1 – AWAKENING – Lani helps you discover your “why” for eating plant-based
  • Step 2 – SCOUT – A step-by-step guide that teaches you the basics for successfully living a plant-based lifestyle
  • Step 3 – ROOKIE – You have the tools, now start to use them!
  • Step 4 – ROCK STAR – How to overcome everyday obstacles like eating out and family gatherings.
  • Step 5 – Champion – You made it! Learn how to sharpen your skills for a successful plant-based lifestyle!

This guide is FOOL PROOF! It’s very simple yet effective. And again, not overwhelming at all!

The Plant-Based Journey also has more than 20 mouthwatering recipes that will help you see just how TASTY a plant-based diet can be! PS – I have included one in this post for you – YAY!

Again, whether you are veg-head newbie looking to start incorporating more plants in you daily diet or if you are a seasoned vegan, The Plant-Based Journey is a MUST HAVE!


Game Changer Chili
4–6 servings


2 sweet onions
1 red or yellow bell pepper
1 1/2 cups bulgur
1 (14.5-ounce) can diced tomatoes (about 1 1/2 cups)
3 dates, soaked overnight and mashed into a paste
1 tablespoon chili powder
1 tablespoon smoky or regular paprika
1 tablespoon oregano
4 cloves garlic, pressed or chopped, or 2 teaspoons garlic powder
1 teaspoon chipotle powder
1 teaspoon adobo seasoning
Pinch of red pepper flakes, if desired
6 cups water
2 (14.5-ounce) cans kidney or red beans (about 3 cups), rinsed and drained
2–3 cups raw spinach, torn
1 cup cooked corn (optional)
Salt to taste


Chop the onions and bell pepper in a food processor, or dice with a knife.

Place the chopped onions and bell pepper, bulgur, tomatoes, dates, chili powder, paprika, oregano, garlic, chipotle powder, adobo seasoning, red pepper flakes, and water in a pressure cooker and cook under pressure for seven minutes. Alternatively, you can also cook on the stovetop for about 30 minutes, or until the bulgur is cooked through.

Stir in the beans, spinach, and corn, and let sit for about five minutes. Salt to taste. Serve in bowls.

Note: If you don’t have all of the seasonings, such as the chipotle and adobo, you can simply add more chili powder to taste. You can add them next time!

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Recipe – Vegetable Tempeh Saute

Gooooood morning clean eaters!

So today I have a very tasty recipe that I want to share with you! My Vegetable Tempeh Saute! <3

tempeh recipe2

I have partnered up with a massage and wellness clinic called All About Massage and Wellness and I have started to create recipes for their blog! I have featured their clinic in my Partner Tab where you can read all about their practice – they are pretty amazing! They are based out of the Pittsburgh PA area so if you are based in that area or know of anyone in Pittsburgh please be sure to pass them their info.

I have been loving tempeh lately but it took me a while to really figure out how to cook with it. I finally nailed it with this dish! This dish has Plant Power written all over it!

tempeh recipe 4

Tempeh is a fermented soy product (whole soy beans) that has been consumed over in Indonesia and other Asian countries for hundreds if not thousands of years. Since it is fermented it is much easier to digest and has more nutritional value than tofu or other soy products. It has virtually no taste so it is extremely versatile and can be used in many dishes.

The George Mateljan Foundation has labeled tempeh to be one of the world’s healthiest foods. And it’s easy to see why! Tempeh packs a whopping 31 grams of protein for one cup of tempeh making this a plant based protein warrior! It also has high amounts of Riboflavin, Magnesium, Phosphorus and Copper, and a very good source of Manganese.

Please check out my recipe here – I certainly hope you try it soon!

XxOo Tasha

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Trust your gut!

“This is a product-provided, sponsored conversation that contains affiliate links. All opinions, text and experiences are my own. VSL#3 is a medical food and must be used under medical supervision.”

Hi friends! I hope all is well and you are enjoying your week! Today I want to talk about something that most of us don’t want to bring up but it’s something that is WAY too important not to discuss. Your gut health.

Chances are you know someone that suffers from IBS, ulcerative colitis or ileal pouch, or maybe you are the one suffering from one of these gastro issues. I personally know firsthand the pain and discomfort that these issues can bring into someone’s life. I have suffered from IBS for quite sometime and there have been days that I have been hunched over in pain from excessive bloat and extreme cramping. I went through dark, painful days where I thought I would never be able to live or eat normally again.

Did you know:

  • Irritable Bowel Syndrome (IBS) is a serious GI issue that affects the large intestine (colon) and commonly causes cramping, abdominal pain, bloating, gas, diarrhea and constipation; there is no cure or known cause for IBS.
  • Up to 20% of U.S. adults have IBS symptoms. More women than men are diagnosed with IBS but many never seek medical help for it.
  • Ulcerative colitis is a chronic disease that causes inflammation and sores, called ulcers, in the inner lining of the large intestine, which includes the colon and the rectum. The inflammation causes erosion of the lining of the colon, leading to bleeding, production of pus, diarrhea, and severe abdominal discomfort.
  • Ulcerative colitis affects more than 1 in every 1,000 Americans and mostly starts between the ages of 15 and 30.

As a nutritionist I knew there was more to it than stuffing a bunch of prescription pills down my throat and hoping for the best. I knew that I needed to start listening and trusting my gut! But how? Where to start? I did a TON of research on gut nutrition and gut bacteria. I started eliminating foods and drinks to find what foods were triggering my symptoms. And I also started adding probiotics into my diet – something that I had never taken or knew a whole lot about.

Probiotics can be found in fermented foods such as pickles or sauerkraut and in pill form. While many people are familiar with the general term “probiotics,” most do not understand the importance of knowing which specific strain of organism should be used for which specific disease or condition. It is suggested that adults should take at least one billion cells (also called colony-forming units or CFU’s) daily.

Ok, so where can you find a trusted and high quality probiotic? Right here!

VSL#3 is a high-potency probiotic medical food that is clinically proven in the dietary management of irritable bowel syndrome (IBS), ulcerative colitis (UC) and ileal pouch. It is a proprietary formulation of a mix of 8 strains of live lactic acid bacteria, making it one of the few probiotics with this many strains. VSL#3 is at least 10 times more potent than the average probiotic!

They are gluten-free, Kosher and Halal certified. VSL#3 differs from other probiotics in that it is a medical food, not a supplement, and therefore must be used under medical supervision. VSL#3 is available at your local pharmacy. Please ask your pharmacist for VSL#3 as it is kept behind the pharmacy counter in the refrigerator.

I know for a fact that adding probiotics to my daily routine, along with eliminating trigger foods and eating fresh, whole foods has dramatically changed my gut health! If you are suffering and you are unsure where to go or how to treat it, I highly encourage you to talk with your doctor about adding VSL#3 into your life!

For more information about the high-potency probiotic medical food, VSL#3, that is clinically proven in the dietary management of irritable bowel syndrome (IBS), ulcerative colitis (UC) and ileal pouch, visit Use the current coupon code “Doctor” to use at checkout on to receive $5 off your next purchase!

Be sure to connect with VSL#3 on Facebook

Learn more about how VSL#3 works, discover the difference and watch this short video:

Enter the Discover the Difference with VSL#3 Giveaway now for a chance to win a $500 Amex gift card or you could be one of two runner-up winners to take a home a 2-month supply of VSL#3! Enter before 7/21 here:

Let’s chat!

Do you have any gastro issues?

Do you currently use a probiotic?

VSL#3® is a high potency probiotic medical food that’s clinically proven in the dietary management of IBS, ulcerative colitis, and ileal pouch. To learn more visit and LIKE the brand on Facebook.

This is a product-provided, sponsored conversation that contains affiliate links. All opinions, text and experiences are my own. VSL#3 is a medical food and must be used under medical supervision.

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Artichoke Sunflower Burgers by Plant-Powered Families

Over the next few weeks I will be teaming up with BenBella Books to bring you some of today’s HOTTEST plant based cookbooks and featuring recipes from them, too! You all know that I promote plant based eating and I am always looking to share the best recipes and cookbooks with all of you.

The first cookbook that I am excited to share with you is called Plant Powered Families by Dreena Burton. Dreena blogs over at Plant Powered Kitchen and is ALWAYS sharing her AMAZING vegan recipes. Seriously… they are all simply amazing! Her cookbook has everything from breakfast to dinner to snacks and everything in between! If you are looking for simple recipes that will knock your plant taste buds off then look no further! PS – they are kid tested and approved, too!

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What is your number 1 tip for living a healthy life?

This is the number 1 question I receive when I start working with people: I need to start living a healthier life but I don’t know how or where to start!

This is a loaded question because living a healthier life isn’t always and shouldn’t be centered around your weight or what you eat. It should encompass everything you do – from self-love, your relationships, your habits, your career, your happiness, along with your health, diet and relationship with food. Your body, mind and soul all need to be synched together for optimal radiance!



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