Jul 11 2019



Banana bread is such an easy, grab and go breakfast choice… but the amount of sugar, flour and butter (or oil) found in most banana bread recipes puts them unfortunately in the junk food category.

Our healthy banana bread out-healths traditional banana bread recipes in a few ways:

1-Toasted Oatmeal Flour is what we use to replace bleached white flour. Oat flour is gluten-free and made from whole oats that have been ground into a powder. Oat flour gives baked goods more flavor than regular all-purpose flour, though it also gives them a chewier texture.

2-Bananas are actually a huge secret to keep the muffins moist without oil or butter and sweet.

3-Honey (only a teeny bit) is used to sweeten the recipe (vs refined white sugar) and sometimes we use absolutely no sweetener at all. It simply depends on the ripeness of the bananas.

Don’t be alarmed about the taste! Toasting and grinding the oats results in a smooth bread with a slightly nutty flavor while the sweetness will still tempt the pickiest eaters.

Pesto Chicken Veggie Meatballs

Thse tiny bites are so loved. Maybe because they are convenient. Maybe because they’re delicious. Maybe it’s because we know children are 98.1% more likely to eat something that’s tiny-sized and if that tiny-sized is packed with protein and veggies… WE ARE… W I N N I N G.

This is one of those lovely strategies we use to help little one’s discover new palates and it that is usually pretty darn successful.

You can certainly serve these atop pasta for the kiddos (or gluten-free pasta for yourself) and smothered in your favorite sauce (Alfredo, marinara, pesto–it all works). We love to serve them with toothpicks and a dollop of a delicious marinara or pesto on the side. Try them served with your favorite roasted veggies, or on zoodles or on in a salad — IT’S ENDLESS DELICIOUSNESS.


Next up for the week of meal preppin’ is our favorite mix of in-season fruits served with chia seeds, flax seeds, pumpkin seeds, organic-gluten-free-granola, nuts and even a drizzle of honey to blast that sugar craving away. So guess what that means? This treat is pumped full of protein, fiber and ALA-Omega 3s. B O O M. Yep, that was a nutrition blast you felt!


If these recipes speak to your heart (and weekly meal planning), reach out to us for pick-up if you live in our area or simply email and we will send you the recipes. We will send recipes, portion sizes, meal ideas and grocery list for only $3.99.

Jul 3 2019

Folk Foods 4


There was a lot of info already listed about your meal plan this week, but we have so much more to say about Strawberries. We love most is that they rival citrus fruits for vitamin C and they’re packed with antioxidants.

  • Strawberries get their red color from an antioxidant that helps reduce inflammation (a major symptom in chronic diseases). They may also curb the growth of cancer cells.
  • They also boast loads of potassium, which can help keep your blood pressure in check.
  • Strawberries contain an antioxidant and effective cancer fighter, particularly against colon and cervical cancers.
  • Studies have shown promising results for blood-sugar regulation, given the low glycemic index (GI) value of strawberries. 
  • Studies have shown a reduced cognitive loss in women who consumed at least 1–2 servings of strawberries per week. Now we’re talking, folksters! 


We snuck in a surprise for you this week’s Folk Foods Pick Up! Wait – make that two surprises! 

The surprise is a packaged snack where you WILL NOT find these top allergens: wheat/gluten, dairy, tree nuts, egg, soy, fish and shellfish and are made without casein, potato, sesame and sulfites. Woot! Not only that, these are non-GMO, gluten-free, vegan, kosher and paleo-friendly.  What you WILL find is a delicious, all-natural combo of raw sunflower kernels, roasted pumpkin seeds, raisins, dried apples, chocolate chips, cranberries. 

Throw these snack packs in your purse and keep them on hand for that darn-aha-moment of realizing “I’m about to miss a meal”. Each bite you take of these, know this is your return-customer-thank-you-snack-a-rooskie. WE SO APPRECIATE YOU. 


Your order will be ready tomorrow at the St. Rose Bootcamp – 8:30 am. Please grab an A, B & C container (or a 1, 2 & 3 – whatever fancies Coleen in the wee hours of the morning). 


You can find details about your order if you Folk Foods Pick Up! And remember, “It is health that is real wealth, and not pieces of gold and silver.” -Mahatma Gandhi 

Jun 28 2019

Folk Foods Order 4


Protein-packed yogurt & anti-inflammatory red, white and blue berries all topped with granola, nuts, seeds and mega amounts of fiber, vitamins, minerals and antioxidants. Did you know seeds can help reduce blood sugar, cholesteroland blood pressure? Seeds and Life — what more could ya want?

This homemade delicious dip causes your mouth and innards to sing! We use only 3 ingredients to make this as much of a whole-food product as possible. This hummus contains chickpeas which is a plant-based protein that provides 7.9 grams of protein per serving. It combats chronic inflammation and is full of fiber which promotes good digestive health. Studies have shown that chickpeas even lower the risk of colon cancer. It’s ‘totes’ on the low glycemic index therefore it helps control blood sugar levels. Do you know how? Lemme tell ya — it absorbs carbs from the gut and that’s how it provides a slower, steady release of sugar into the bloodstream. Yee Haw & we didn’t even list the benefits of all the raw veggies you will receive!

These vegan ‘peanut butter cups’ are loved by all — bigs and littles. They are the perfect treat to pop in your mouth after a workout, for breakfast, as on-the-go-snack or to throw a post-dinner-desert-craving to the curb. Guess what? They are sweetened with — dates! What helps keep you full — oat flour. We wanted our bites to contain beta-glucans (from the raw oats) which lower risk factors for high cholesterol and high blood pressure. We also snuck in chia seeds in for an extra health pop. Ch-ch-ch-chia! So what does all this ‘ingredient-stuff’ mean — these bites are bombing your guts with healthy fats, fiber, protein, omega 3s, antioxidents, iron and calcium. They help protect against stroke, improve your complexion, increase energy, enhance immune response to infection, have anti-tumor properties, stabilize blood sugar, and lower overall weight. They are lit-er-a-ly the bite-bomb-diggity!


  • Order Deadline is Friday, June 28th
  • Order Pick Up is Wednesday, July 3rd


Our goal is to remove all the obstacles and hassles so that you can eat clean and simply shine. We are Purchasing, Prepping, Preparing (we aren’t cooking, y’all, — most of this week’s foods are RAW), Packaging and allowing you an easy Pick-up! Yep, that’s five 5 ‘P’s!

Looking for 6 ‘P’s – This Purchase will save you money in the long run because you are Paying for your health today.


It is believed that with raw food, the body is better able to fight diseases as well as prevent chronic diseases. Nutrients, such as vitamins B and C, are reduced or destroyed by cooking, so eating food raw ensures a better supply of these.

Oct 9 2018


Whether you are having too much “me” time or too much “we” time, this new moon is all about balance (relationships and connections come into play too). This October 2018 new moon is in Libra and Libra is the sign of the scales for goodness sake!

So if you’ve been leaning too heavily on either side, it’s time to restore the balance this month by brining in the opposite & creating complimentary energy. 

Something else to consider – are you involved in a battle that is taking you out of alignment? Get out! Take more time for the relationships & connections that bring added value! 

In Libra, we are likely to feel the tension and duality a bit more (hello October) because learning to embrace life’s contradictions is one of Libra’s greatest lessons. 

Libra also gifts us to see all sides of the story and appreciate the pros and cons of all possible options. This of course can feel like a blessing and a curse, ha! 

This new moon in Libra might be the reason October feels a bit tough & twisty, but just remember that recognizing beauty in others is what Libra (and life) is all about. The key is to realize that an ‘other’ is an individual with feelings, desires and needs that are distinct from – but equally important to – your own. 

Show some compassion this month – don’t be jealous or envious – don’t go running your mouth making snarky comments to friends or in public (that you might think are private) groups. It won’t make you feel better, look better or build you up by being a passive or aggressive b*&%$! Think before you speak… because those thoughts will become your destiny.

Oh and another tip for our young readers out there (and to our grown that still act young) – your hurtful words and actions will indeed hurt the person you intend to hurt (even if it was… a secret). It always gets back to the person you intended to hurt in some way or form, but here is the real kicker – just remember, you only hurt yourself. You may not feel or notice it at first, but it’s a vibe thing, an energy thing that you just put out. That energy won’t attract the sweet stuff, the life you want in the long run and it’s only you to bare that weight upon your shoulders. If you feel like you are already there, scroll up to the top of this post and read again – it’s all about the balance this month. Try doing some kind things – right your wrongs. And if you’ve been hurt – simply understand that indeed the person that hurt you has something underneath that thick coat that hurts him/her. You were only that person’s target, but it has nothing to do with you.  Breathe that in, baby! 

Balance it out. Restore what’s off. Connect to what’s right. Hugs. 

Sep 29 2018

Raven & Catalyst

Folk is offering these products to you at wholesale cost! The are our Fall Folk Young Living and Advocare recommendations. Call (+1 512-844-5507) or email (info@folkwellness.co) us today to snag either (or both) of these items at wholesale cost! 
Let Raven essential oil get you through this season (I do NOT use eucalyptus on kids)… Rub it on your chest and on the back of your neck before a workout to promote deeper breathing. Your lungs will operate at full capacity to get you through your workout. This is also a time for ragweed and mold to start bugging (in Texas anyway) and Raven will help open up the airways for easier breathing. It’s also nice to add a few drops to your bath or apply to feet before bed after a hard bootcamp session! Retail: $47.04 | Wholesale: $35.75 
Catalyst provides a blend of branched chain amino acids to fuel your body with muscle-building components. Amino acids are needed to maintain and promote lean body mass, endurance and strength, while other components help to support natural muscle repair and protection. Take 1 capsule (or up to 3) before a workout and feel the difference! I like taking this in the fall bc the weather is perfect to push yourself a little harder! No ‘heat’ or ‘cold’ weather stopping you! Retail Price: $31.50 | Wholesale: $25.20
Hugs + Big Love

Sep 26 2018


Oh End-Of-September… what have you done?

Ideas, fears, thoughts and vulnerabilities are twirling and swirling inside.  

S Q U I R R E L: Speaking of vulnerability, have you listened to Brene’ Brown’s Power of Vulnerability TED Talk? 

So… BAM! It hits me. I finally look at the calendar and realize it’s the 2018 Autumn Equinox and a Harvest Moon! Happy Fall Y’all! 

Besides ragweed in Texas – that is not kind to me –  fall is a gorgeous (actually my favorite) time of year that I miss tremendously. I miss watching the kids and D rake the leaves (Yep, I’m the supervisor. The Big Guy does not let me touch his yard or his 60+ bags of live oak tree leaves). I miss wearing boots and jeans… and layers! I miss all my Capricorn-self neutral colors blasted everywhere (or is Christmas stuff overwhelming it all – say it ain’t so – please).

S Q U I R R E L… this Capricorn is turning 40 this year by the way! Ho Ho Ho! 

I do NOT, however, miss me trying to have a glass of wine on our Anniversary (10 years tomorrow – September 27th – what what) and my face puffing up and turning into a ‘I wanna scratch it off’ situation – “CHEERS H O N E Y – “NOW LET’S GO HOME”. God forbid I’d actually smarten up and take something for my ragweed allergies (instead, I moved). 

The ironic part is I’m writing about a fall realization from my rainy season view here in Costa Rica. The trees are all full and bright & green. But a girl can “have roots and wings”! Sorry Jake, they truly can (who’s with me here?)! I can! I can sit here on my ‘wing’ and look at everything perking up with also having a sense of shedding that I visualize from my ‘roots’. 

I was with chatting with someone special yesterday and I felt compelled to tell ‘special person’ I wanted to write about this strong urge of shedding that I was feeling like preaching about. Those of you that have been in a class, retreat or presentation with me know I like to talk (heck every single person that knows me knows I like to talk, to preach, to not… shut… up…), but I don’t have you Texans face to face anymore. I told ‘special person’ I was trying to write about it and I just couldn’t  get it together, until ‘special person’ called. Until ‘special person’ challenged me to tell her about it. Until ‘special person’ dared me to write about it. 

After our conversation, it unfolded like magic. The fairy dust had been sprinkled.  I finally found the vibe, the words, my thoughts.. and get this… I got it from a blog, a source, a link called, “Hallie Rose” (ignore the spelling) – it was truly meant to be! ‘Hally Rose’ is my niece by the way! It was a sign! I love my little Hally! 

What I was trying to talk to ‘special person’ about was the Autumn Equinox and Harvest Moon… and Hallie Rose (Hally Rose) gave me the words. I forwarded ‘special person’ the Autumn Equinox blog post right away for this Hallie Rose chick was able to write about what I was trying express (And because vulnerability is hard for me, writing is hard for me. I am not a writer so I just think about how people will judge me, however, I have so much I want to say (So. Much. To. Say,). You see… I am in need of a little shedding of that which holds me back. All the times I tell myself I am not enough and wait until it’s perfect… and then the perfect never comes. Do you see why Brené is so important to me. I need her. I hide in the corner. I don’t  dance in public like nobody is watching. I need more Brené). Okay, let’s dive in: 

  • Autumn Equinox: “Shed your leaves, or the nest of busy things that demand your attention, you may feel bare, vulnerable, or uncomfortable. Taking a leap and making a change are scary things. Suddenly, the tree, once surrounded in lush emerald robes, is now bare. Naked and alone it experiences a period of darkness: the cold of winter. The tree may think, “Leaves, come back! I miss you.”. But one day the tree wakes up and sees a lovely view: “I would have missed this view had I not shed my leaves.”. Shedding what doesn’t serve us is always scary. But in order to invite new opportunities, relationships, and challenges into our lives we must clear space for them. New leaves can’t grow unless we let the old ones go.Sometimes our lives feel so full there doesn’t seem to be room for anything else. We have the job, the partner, children, pets, activities, renovations, and social commitments. Sometimes we find ourselves going through the motions. A whole week passes and we ask ourselves, “What did I do for myself this week?”. Our lives are too full. We make excuses, “I don’t have time to [journal, paint, exercise, work on my novel, be in nature], I’m just too busy.” As humans, I think we are comfortable being busy. The busy things in our lives are like our leaves: they surround us, keep us  feeling warm, useful, and shield us from the scary unknown. This busy work can seem impressive, and keep us looking good on the outside: isn’t a lush green tree more beautiful than a bare one? As a tree, taking care of the leaves is our duty. Right? You see, “Trees actually go through a process called abscission whereby specialized cells stop sending water to the leaves and the tree actually reabsorbs its nutrients. This fortifies the tree for the dark days of winter. Interestingly, the word abscission comes from the same root word as “scissors:” scindere, which means “to cut” or “split.” In this way leaves do not just “fall” from the trees, they are released with purpose, cut away rather than blown off by the wind; I think this bears a certain intentionality.” 

You see, sitting here thinking about ‘fall’ & thinking about this Harvest Moon and the Autumn Equinox in two countries simultaneously is mind blowing for me. I can shed with the leaves in Texas and bloom like the trees in Costa Rica. It’s so goose-bumpy to me! 

Oh and about the full moon:

  • Harvest Moon: “Full moons are powerful, they are about a change in season. During full moons, all parts of life – light and dark – get illuminated, and is an opportunity to do some emotional cleaning. This Full Harvest Moon rises in the astrological sign of Virgo. Astrologers believe the sign is governed by the planet Mercury and governs aspects of life and work. Eventually a series of crises, test and challenges, will perfect the skills necessary to overcome the obstacles, frustration and conflict of the opposition. The honing of the necessary life skills & learning to relate to others at the emotional level, can lead to the life-experience necessary for great achievements and success.” If you were keeping an eye on the stars this past summer, you’ll recall that things were a little, er, wild. Between all the planetary retrogrades and multiple eclipses, we had our hands full dealing with celestially inspired chaos and changes. If you take a moment this week to look back on the tumultuous summer, you’ll likely realize you learned a thing or two about rolling with the punches — and that’s always worth celebrating. If you’re hoping to use the September full moon as more than a victory lap, you’re in luck. It’ll be moving through two signs that will help you determine — and then create — your vision for the future. So, whether you’re basking in a recent triumph or preparing for your next success, this full moon will serve you in your pursuits. And, more importantly, it’ll remind you that there’s more to fall than lugging your coats out of storage.”
So… read it or delete it, but if you’ve felt a little weird this week, there might be a reason why. The good news is that you can blame in on the arrival of autumn and the full moon!
Yee Haw & Pura Vida! 
Sources: www. ashleybrookenichols.com www.thebeautyconservator.com | www.express.co.uk | www.hallierose.com

Apr 5 2018


Use this recipe to substitute your processed protein bars! They are protein filled that only contain whole food ingredients to help you reach your health and fitness goals.

These brownies are ridiculously simple to make. They require a handful of ingredients you likely have on hand (and if you don’t click on the links below to have it delivered to your door the next day), and all you need is a food processor (or a blender) and a muffin tin. 

Ingredients (12 Brownies):

  • 1 15 oz. can black beans (drained and rinsed)
  • 2 egg whites or flax eggs*
  • 3 tbsp. coconut oil
  • ¾ cup cacao powder (or cocoa)
  • ¼ tsp pink Himalayan sea salt
  • 1 tsp. pure vanilla extract
  • 2 tbsp. organic pure maple syrup
  • 1 ½ tsp. baking powder
  • Optional toppings: Pecans, walnuts, cacao nibs


Preheat oven to 350F. Using a food processor, high-speed blender, or handheld mixer, combine all ingredients together until smooth (excluding optional toppings). Consistency should be similar to chocolate frosting.

Add a tablespoon of water if needed, but avoid making the batter runny. Transfer batter into a nonstick muffin pan. Optional to top with nuts or cacao nibs. Bake for 20-25 minutes, or until the edges of the muffins begin to pull away from the sides of the pan. Allow brownies to cool for 30 minutes.

*To make this Gluten-Free Recipe Vegan. Use Flax Eggs: To make one flax egg, combine 1 tbsp. ground flax seeds with 2 tbsp. of water in a small bowl. Let sit for 5 minutes before adding to recipe.

Order Here:

Place an amazon order right now with the below links! Go through your pantry right now and click on anything you don’t have! Please don’t let anything hold you back from making this delightful and healthy treat! 


This is a rough estimate for 1 brownie without toppings.

Serving size: 1 brownie   |   Calories: 140   |   Fat: 6g   |   Carbs: 22g   |   Sugar: 2g   |   Protein: 5g


Dec 31 2017


December 30th is all about you, Erin! I love you and wish you the happiest birthday of all birthdays ‘right now’ (he he he… just kidding about the ‘right now’ part but it didn’t sound like a “Sissy” comment without it. xoxo

And a little throwback… 

Dec 6 2017


We all have random and a variety of careers;  we have different socioeconomic backgrounds;  our parenting styles are all unique; and we don’t even live in the same towns (or country for that matter). But… 

we are… in this together! 

Our country is stressful, our homes are stressful, our jobs are stressful and our kids are stressed out (oh well, us ‘big people’ too of course). We live in an over-scheduled, over-stimulated world these days – parents and kids.

I talk about this a lot in my Yoga + Mindfulness in the Classroom trainings – no matter the age, we all absorb the stress of our society. Kids and adults are “acting out” these days. These are just normal reactions because we never take any time to relax, breathe and settle our little brains down anymore (aka: get off our phones – hello need for immediate replies on text, emails, facebook, ipad games, etc…).

I do have some great news for ya! Whatever you do, wherever you go you will always find it hard to find balance. Accept that and understand that we don’t have to create a perfect ‘life’ for our kids and for others. We actually can’t control much of that at all (think about it). What we can do is make a few changes to simplify our lives a bit and show our children that we don’t have to succumb to the stressors in life we currently complain about. 

I sat with my children in complete silence yesterday before school (we were waiting for our mindful bell to go off… and yes I was using youtube for it – I never said I was perfect #wink), I notice all 3 of us had a wonderful, energetic yet calm start to our day. What a difference that 5 minute break can make. A small 5 minutes of our day can make a big difference in your life. 

My message for you, Folks – you can’t change ‘life’, but you can learn how to enjoy it in a more present and fulfilling way. 

Love you and thanks for reading. 


Jul 26 2017

RunRx Camp

Reserve your spot for the RunRx Camp now:  https://goo.gl/forms/sQToKBhQiHRtT8Nj1 . 

Please let us know if you can join us on Monday, July 31st.

We have take home packets for you and we want to make sure we will have enough. Nobody should go home empty handed (too sad). So again – pretty please let us know if you can make it. 

If signing up online isn’t your thing, pick up a registration form/waiver (like the one attached) and drop your off in the Turtle Wing mail slot (or mail it in to the Turtle Wing office).

  • The Turtle Wing office (723 Upton Ave, Schulenburg TX, 78956)
  • Latte on the Square (La Grange)
  • The La Grange Library

Or you can always print it off yourself or sign up online:  https://goo.gl/forms/sQToKBhQiHRtT8Nj1 . 

  • $25 for adults (a $149 value) + only $10 for 12 and under. 
  • Learn how to rehab and prehab all those nagging injuries (oh the shin splints). 
  • Feel the ease of running and breathing. 
  • Fix your form and give your children the gift of NOT losing their free-flowing run form. 
  • Receive a week-long family homework packet. 
  • Earn an awesome prize (valued at $99 each). 
  • Members will have access to our RunRx Camp private Facebook group for forever drills, skills and exercise support as well as a safe place to share set backs and accomplishments. 
  • And so much more… but we don’t want to spoil all the fun for Monday! See you there!