Sep 5 2019

Coconut Flour + Pumpkin

This week we made Pumpkin Spice Muffins with Chocolate Chips for Folk Foods!

We decided to use coconut flour in our muffins to create a snack that is gluten-free, rich in fiber, high in MCTs, promotes stable blood sugar, is good for digestion, great for heart health, fights infections and boosts weight loss.

We chose coconut flour vs other gluten-free flours because it has 2-3 times more fiber than the other gluten-free flours. It’s also milder in taste and is an easy alternative for those allergic to nuts. Coconut flour is also lower in omega 6 fats. This is important because often times diets are too high in omega-6 fats and too low in anti-inflammatory omega-3 fats (which leads to inflammation and may increase the risk of heart disease).

Pumpkin Love

And why did we go with pumpkin in the muffins? Well, we are trying to call the cooler autumn weather forth as well as take advantage of all the health benefits this fall fruit contains.

Pumpkin is pumped full of nutrients and super low in calories! We already sent out an email with all the amazing health benefits, but how about the effects it has on our skin?!

Pumpkin is pumped full of vitamin C , which is a powerful antioxidant. It also contains beta-carotene which helps to reverse UV damage and improve skin texture. This orange fruit helps promote the production of collagen which improves skin tone and elasticity. It also protects the skin from radical damage which is responsible for causing wrinkles.

Dark Spots Pumpkin Mask

Prepare a face pack by mixing the following ingredients. Apply this mixture to a damp face until is dries (maybe 30 minutes or so). Rinse off with warm water. Enjoy this chemical free, natural option for those pesky spots.

  • 1 tablespoon pumpkin puree
  • 1 teaspoon honey,
  • 1 teaspoon lemon juice
  • 1 teaspoon vitamin E oil

Photo Source: stylecraze

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


Nov 29 2016

Simple Meal Plan, Recipes and Workouts


Are you guilty of overcomplicating things like me? Does this complication also include healthy meal planning and exercise stuff? 
Honestly, it makes me crazy and it usually just sets me up for failure. There are so many amazing programs out there to follow, but it’s so hard to narrow it down from resources such as the “pinterest pothole” that you can go down, down, down…….. 
Well, we’ve put together a one week plan just for you!  
It is full of do-able workouts that will work for everyone! They are set up so that if you only have 5 minutes – get in 5 minutes. If you have 30 minutes – do 30! It will honestly be up to you and all you have to do is make the choice to get up and take that 5+ minutes for YOU. 
It will also include easy family recipes for the week. Think of it as a checklist. Take your grocery list we send you and hit the store, then simply follow along throughout the week checking off your healthiness as you go. Just shut your brain down from trying to figure it all out and follow along. Save the searching for the following week when you are tired of our meal plan and workouts. 
If you would like to purchase your copy for only $9, click here >>
Hugs + Love

Aug 18 2015

Recover from your workout with… Watermelon Juice!

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Researchers have revealed many benefits of L-citrulline — an uncommon amino acid found in watermelons— such as preventing post-workout muscle pain.

Lactic acid builds up in muscles when intense exercise necessitates energy production faster than oxygen can be delivered. Normally, the body breaks down glucose into a substance called pyruvate, which is then metabolized aerobically, to be broken down for more energy. However, when there’s a limited supply of oxygen, the body converts pyruvate into lactate, which can also power up the muscles, but with side effects, including increased acidity and next day soreness. 

Researches found that the cells absorbed 19 percent of the amino acid in watermelon juice after eight minutes, compared to only 12 percent of that in the water.

The Benefits of Citrulline in Watermelon

Citrulline is considered an essential amino acid. It has also been shown to benefit blood flow throughout the body and rid the liver of ammonia and other toxins. The citrulline content in watermelons has been shown to lower blood pressure and help with sexual dysfunction for males.

Other Pre-Workout Foods

In order to get the most out of your workout, and the most out of your recovery, try consuming these foods pre-workout:

  •  Bananas – This fruit is full of easily digestible carbohydrates for your body’s fuel supply, as well as plenty of potassium, which helps with nerve and muscle function. Since potassium doesn’t linger in the body for too long, bananas are a good source of the nutrient right before exercise.
  •  Oats – Because they’re rich in fiber, oats allow the body to gradually release carbohydrates into the bloodstream, keeping your available energy consistent over time, instead of burning through it all at once.
  •  Wholegrain bread – Whole grains are a good source of carbohydrates. Topping it with jam or honey can also provide more sugar for fuel, or a sliced boiled egg can add protein.
  •  Fruit Smoothies – They’re high in carbohydrates and protein, and because they’re drinkable, they digested even faster than solids.

Sources: Medical Daily & Journal of Agricultural and Food Chemistry.

Oct 6 2014

How Much Sugar Should You Eat Per Day?

Don’t forget there is a difference between added sugars and sugars that occur naturally in foods like fruits and vegetables. Fruits and vegetables are healthy foods that contain water, fiber and nutrients. However, added sugars are those that are added to foods and the most common added sugars are regular table sugar (sucrose) or high fructose corn syrup.

If you want to lose weight and optimize your health, then you should do your best to avoid foods that contain added sugars.

What is a Safe Amount of Sugar to Eat Per Day?

Unfortunately, there is no simple answer to this question. Some people can eat some sugar without harm, while others should avoid it as much as possible. (more…)

Apr 25 2014

Want A Flat Belly?

Do you struggle like so many others? Getting a flat belly is directly linked to your diet. I wish there was another way around it, but you absolutely have to eat a clean diet & drink enough water or that ol’ belly isn’t going anywhere. Here are a few tips to help get you there: 

  • Drink at least 3 liters of water every single day! 
  • Cut down on alcohol or cut it out completely (i know… i know… UGH)!
  • Reduce sodium content!
  • Limit your sugar intake!
  • Eat complex carbs & avoid the “whites” (noodles, rice, bread, sugar & flour)!
  • Get enough fiber! Do you get anywhere close to 25g?
  • Remove foods with preservatives and ingredients you can’t pronounce! 
  • Include good fats like avocado, coconut oil, almonds & flax into your diet  & Folk Members – please check your email today on more tips and foods that target belly fat specifically!  
  • Get plenty of protein!
  • Workout at least 4 days per week! This includes 2 days of Folk Wellness Co. Bootcamp with heavier dumbbells & at least 30 minutes of cardio & heavy weights on the other two days. There is a reason we alternate muscle groups in our Bootcamps – these exercises along build your core without making you look bulky! 
  • Sit-ups will not reduce belly fat – spot reducing does NOT work! You need to reduce your overall body fat to ultimately reduce belly fat. Sit-ups will build muscle underneath the actual fat, making you appear larger. 

Feb 18 2014

Spring Challenge

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There are only a few days until Spring so why not get prepared for  swimsuit season with another Folk Challenge #spring30 

The Rules: 

  • No refined starches after 3pm such as potatoes, white pasta, white rice, white bread, bagels, flour tortillas, white rolls, hot dog & hamburger buns, pita pockets, instant oatmeal, pastries, white sugar, processed cereals, crackers and any packaged snacks labeled “enriched flour”. If you really want to step this challenge up a notch, try staying away from these starches completely for this challenge! Remember these starches break down quickly causing you to have blood sugar crashes, prevent you from burning fat, make you hungrier sooner and are no bueno for getting rid of belly fat. 
  • Limit starches after 3pm such as sweet potatoes, yams, butternut squash, acorn squash, pumpkin, plantains, peas and corn to Folk Wellness Co. Bootcamp and/or intense workout days only. Lets focus on lots of protein and veggies for dinner instead. These are always a better option than refined starches (the ones listed in Rule #1), however, it’s important to remember they are heavier and will raise your blood sugar more than other non-starchy veggies. Enjoy these yummies earlier in the day! 
  • Starches you are allowed to have on this challenge after 3pm include hummus, garbanzo beans, kidney beans, black beans, lima beans, lentils, quinoa, amaranth, carrots, and beets. These are digested slowly & keep your blood sugar stable. Stable blood sugar means you’ll feel more energized, have less crashes, burn fat and they will allow for your body to absorb more minerals and vitamins.
  • Journal your cheat days! We are hoping you have fewer cheat days, therefore, making it easier to journal why you had a cheat day (ex: Feb 19th-ate goldfish crackers @ 5pm because they were in my car and I forgot to eat before my late evening meeting; Feb 25th-ate sweet potatoes for dinner, however, it wasn’t a Folk Bootcamp day; Mar 3rd-happy hour of pizza and beer with friends; Mar 14th-had a crappy day and wanted a burger). Accountability is key! 
  • Email us or post your results on March 20th, 2014 – the first day of spring! #spring30

Mar 21 2013

Healthier Food Choices

For example why quinoa is better: Quinoa is a complete protein based grain, so it contains all the amino acids necessary for our nutritional needs.  It is super high in iron and calcium, as well as a good source of magnesium, copper, and fiber.  White rice is a carbohydrate based grain.  It may have slightly less calories per serving than quinoa, but it’s irrelevant since the gluten and carbs in the rice turn into sugar after we consume it, which can eventually turn to unwanted fat.  Quinoa on the other hand, processes through our body efficiently, providing fuel as a clean protein.  This make quinoa the better choice every time! Click here for more information from Picklee! 

Mar 20 2013

Chia Seeds

Are you a fan? They are packed with omega-3 vitamins; have more calcium than milk & spinach; and five grams of fiber per 70 calorie serving. Folk are claiming they are loosing weight just by adding them to their diet. What do you think?

Kale Blueberry Smoothie

1 cup filtered water
4 tablespoons chia
½ cup plain nonfat Greek yogurt
½ cup blueberries
3 cups chopped stemmed kale leaves
1 teaspoon honey
Combine the water, chia, yogurt, blueberries, kale, and honey in a blender. Blend until smooth.  *Works best if the blueberries are frozen
Click here to read more!