TURMERIC IS THE NEW BLACK wellness challenge

Turmeric and ginger latte recipe via Lauren KelpI was at a swank little coffee shop in the West Loop the other day and saw “Golden Latte” on the menu, so naturally, I ordered it because it sounded weird and maybe magical and I have to say…I was very pleasantly surprised!

Little did I know that this fancy latte has a cult following. You’ve heard of matcha lattes, but have you heard of the latest wonder drink – turmeric lattes? From Sydney to San Fran, people are ditching their morning cups of joe for this healthy alternative and swearing by it’s many magical benefits.

What are the benefits you ask?

  • anti-inflammatory
  • potent antioxidant
  • boosts immunity and brain power
  • aids in muscle pain relief
  • helps with digestion
  • reduces cholesterol
  • lowers risk of diabetes
  • helps fight infection, depression, anxiety, and I am sure a bunch of other annoying ailments
  • PLUS it’s amazing for your skin and a great source of natural caffeine

Okay, so here is my health challenge for the week — I am going to swap out two of my weekly morning cups of coffee for turmeric lattes and see how it goes. Join me?

Ginger and Turmeric Lattee
Recipe type: Breakfast
Prep time: 
Total time: 
Serves: 1 cup
Soothing and delicious latte that is packed full of anti-inflammatory properties.
  • 1 teaspoon of ground turmeric
  • 1 teaspoon of chopped ginger
  • 1 tablespoon of sugar
  • 2 teaspoons coconut oil
  • 1 cup of almond milk
  1. Combine turmeric, ginger, sugar, and coconut oil in a blender and wait to blend
  2. Heat almond milk in a small saucepan over medium heat until just simmering.
  3. Pour the hot almond milk into the blender and blitz everything until smooth and frothy.
  4. Serve, sip, & enjoy!

Turmeric and ginger latte recipe via Lauren Kelp



Deep breathing for anxiety via Lauren Kelp

Maybe it is the season or the current state of affairs (can we just get one day without a CNN alert, puhhlease), but I have become increasingly more and more anxious. I have never considered myself someone who has anxiety but recently I find myself becoming stressed more easily and overwhelmed more quickly – which is gross and super not fun. So, this week I am trying to give myself a minute to take some deep breaths whenever I am feeling anxious and overwhelmed. Join me?


1. Close your eyes and take a deep inhale through your nose for five seconds

2. Exhale through your mouth for good five seconds

3. Now repeat and count to 10 (an inhale is “1” and exhale is “2” and so on)

4. If you need another go, count to 20 or until you feel more zen

I have started doing this when I get overwhelmed with work or in rush hour traffic (sans the closing eyes bit) and it has really helped take the edge of the situation. Do you find deep breathing to be helpful? Excited to be working towards a less anxious week with you!

Deep breathing for anxiety via Lauren Kelp

HAPPY CARROT SOUP or "how to stay healthy during the holidays"

Oooh, hiiii! We’re all friends here, so let’s get real for a second…are you starting to feel anxious about the holidays? It is still warm & fall-like in Chicago, so as of today, it doesn’t truly feel like the holiday season is upon us. But…sadly, my appetite isn’t getting the memo. I am seeing visions of sugar plum everything & all I want is those adorable sugar cookies decorated like snow flakes, and don’t even get me started on pumpkin spice macaroons….I mean, come on!

This year, I am trying (desperately) to reign myself in and not go overboard by eating all the carbs in sight. Don’t get me wrong, there will be plenty of indulging, but my goal is to make room for some healthier options at the table this year.

healthy thanksgiving soup via lauren kelpThis year, I am trying something new at our Thanksgiving table – soup! Traditionally, we have never served soup at our holiday table, but that doesn’t mean we can’t start now!

I saw this happy little orange soup bopping around the internet & decided to give it a spin and I am so glad I did. It is a perfect alternative for butternut squash soup, if you are looking to find a less heavy option but still want to keep that killer taste. With a hint of ginger, turmeric, thyme, and crispy apple, it’s a sure thing! Don’t believe me? See for yourself!

healthy thanksgiving soup via lauren kelp

Prep time: 
Cook time: 
Total time: 
Serves: 4 bowls
  • ½ cup of water
  • ½ white onion, chopped
  • 1-2 cloves garlic, minced
  • 2 medium-sized carrots, chopped
  • 1 apple, chopped
  • 1.5 tablespoons fresh ginger, minced
  • 1 small butternut squash, peeled and chopped
  • 1 teaspoon sea salt
  • ½ teaspoon turmeric
  • ½ teaspoon dried thyme
  • ¼ teaspoon cinnamon
  • 4 cups low-sodium vegetable broth
  • ½ cup unsweetened Silk Almond Milk
  • ½ lemon
  • 2 tablespoons pure maple syrup
  1. Heat your water on medium/high heat in a soup pot.
  2. Once hot, sauté the onions and garlic until light brown. Add in the carrots, apple and ginger & cook for about 5 minutes.
  3. Add in the butternut squash, sea salt, turmeric, thyme, cinnamon and pepper next & mix well. Cook another 5 minutes.
  4. Pour in the vegetable broth and Unsweetened Silk Almond milk. Bring to a boil then reduce heat and cover. Simmer for about 20 minutes, or until all vegetables are soft.
  5. Turn off heat and stir in the fresh lemon juice and maple syrup.
  6. Pour it in your blender & pureé the soup until smooth and creamy. Add in salt, pepper, & spices to taste.
  7. et Voila!

healthy thanksgiving soup via lauren kelpSo, what do you think? Easier than you thought – right?! Hey, girl, I mean it when I say, we are all about thoughtful living. No one wants to spend the whole day in the kitchen, so here’s to the recipes that are delicious, healthy, and get you spending as much time with family and friends as possible!

healthy thanksgiving soup via lauren kelp

This is a sponsored conversation written by me on behalf of Silk. The opinions and text are all mine.


Holiday time is coming, which means ALL I CAN THINK ABOUT IS BAKED GOODS! Delicious pies for Thanksgiving, cookie parties with friends, and all of the fabulous chocolate desserts for Christmas. It seems everywhere I go these days, there are adorable little holiday treats calling my name. And, how do you say ‘no’ to a pumpkin spice macaroon?!

This year, I am buckling down and trying to be a better holiday eater…and by that I mean, not eating everything in sight. So, thanks to my new resolve, I have been munching on healthy snacks – like this insane savory rosemary nut mix – to help lure me away from visions of sugar plum everything.

savory nut mix snack via lauren kelpBest part? This nut mix is insanely delicious! Beyond simple to whip up, perfect for a healthy snack to grab & go, or set out at your next party…and don’t even get me started about how good this mix is on a cheese board – INSANELY GOOD!! So, what do you say, give it a quick peruse & let me know what you think! Trust me, you’ll be hooked!

  • Ingredients
  • 2 ½ Cups of Mixed Raw Nuts (pecans, walnuts, peanuts, cashews, macadamia, almonds)
  • 2 TBS Unsalted Butter
  • 2 heaping TBS Fresh Rosemary – finely chopped
  • 1 TBS Light Brown Sugar
  • 1 tsp Cumin
  • ¼ tsp Cayenne Pepper
  • 2 tsp Sea Salt
  • ¼ tsp Fresh Cracked Black Pepper
  • 1 ½ tsp Pure Maple Syrup
  1. Preheat oven to 350 degrees F. Line a large baking sheet with parchment paper for easy clean up.
  2. Place the nuts in a medium sized mixing bowl. Add the brown sugar, cumin, cayenne, salt and black pepper. Set aside.
  3. In a medium sized sauté pan, over medium low heat, melt the butter. Stir in the rosemary and cook until fragrant, about 1 minute.
  4. Remove from heat and stir in maple syrup. Add the nuts to the sauté pan, stir and toss to completely coat.
  5. Transfer the seasoned nuts to the prepared baking sheet in a single layer. Bake until nuts are toasted and light golden in color, about 10-15 minutes, tossing once half way through baking. Allow the nuts to cool on the pan for 3-5 minutes. Transfer to a serving bowl or a container with a tight fitting lid.

savory nut mix snack via lauren kelpLooking for another fun way to be mindful this holiday season? Erica from Everything Erica is sharing how to repurpose all your holiday leftovers at the Macy’s on State Street in Chicago this Thursday (Nov.17) at noon! Interested? Learn more here!



learning about reiki and holistic health via lauren kelp

Friends! Courtney here. Have y’all heard of Reiki? It’s basically a modality that is used to find inner peace, restore balance, and create comfort – something many of us strive for – am I right? We’ve tapped into it here in the studio and got a chance to interview the wonderful and inspirational Tori Washington, a local yoga master and Reiki guru. Since we’re all about exploring new art forms and methods for taking the pressure off, we’re excited to be able to share Tori’s thoughts, feelings, and intimate insight into this organic approach to health and wellness!reiki and holistic health via lauren kelp


Traditionally, Reiki is a Japanese technique for stress reduction, relaxation, and healing. This life energy is administered by light touch of the hands and promotes healing for the whole body so that includes our mind, our emotions, our physical body and our spirit.


We are physical bodies, but more than anything, we are energy. Reiki is translated to mean “universal life force energy.”  There are many translations for yoga – one being “yoke,  join, or concentrate” – so yes, Reiki and yoga can work together.  Blended they are powerful. We often start with the physical (a yoga practice) and from there, for many, the journey begins.


I saw a Holistic Therapist when I was younger and she changed my life.  In many ways, she saved my life.  I battled with anxiety and eating disorders as a teenager into my early 20’s. My relationship with food was really distorted and the way I treated my body stemmed from a lot of deep-rooted pain.  She was the one person who didn’t try to prescribe me any medication.  She was the only person who reminded me that I have the ability to tap inside and heal myself.  I had to connect with the pain in order to transform it and it’s hard work.  Instead of running from it, I had to get to know it. I quickly realized that this is a never-ending journey and it’s an honor that I get to show up every day and do the best that I can.  It’s part of our life’s work.  So holistic health to me, shifts the conversation from “how do I fix this?” to “how can I heal?”  It’s accepting that the answer will change many times throughout your life.

learning about reiki and holistic health via lauren kelp


So many! I’ve heard people chalk it up to magic, some people think it’s dangerous.  That is from a lack of knowledge and understanding. Reiki has electrical and magnetic qualities that can be measured. There are now logical tests that can account for this type of energetic healing or therapy.


One thing I know for sure is that people are looking for more.  There’s a level of dissatisfaction with our current system of medicine.  On an instinctive level, people know that there is something more to draw from.  At the root of every physical pain is an energetic blockage, a story, something that they are holding onto and need to let go of or transform.  It starts deep within.  So as a whole, I feel a tremendous shift occurring. People are looking in the mirror and realizing that they are not just a physical body. They can feel it. When you notice that, you’re much more open to different forms of healing because now it’s not just about healing the physical. We are much more complex than that.  We are much more powerful than that.  I see the future of Reiki enhancing the way we approach medicine.  It will give birth to a new way of healing – one that is more effective, less expensive, and draws on our own personal power.


I will say that right now in my life, for the first time, I feel that I’m on the right path with this. It hasn’t been something that I have always had a handle on. My fiancé always makes fun of me because if ANYTHING comes up on my skin or I have a weird feeling in my stomach, I immediately jump on WebMD and look up all the various ways I could be potentially dying.  It’s ridiculous! And ultimately, it’s a crutch.  So I have made a HUGE commitment to myself to come back to that place of remembrance – I am on a healing journey and it’s going to look different every day.  So I’m simplifying everything. I’m healing my relationship with food which I now view as medicine. I’m trusting the intelligence of my own body and I’m learning so much.  Stay tuned, I’m definitely along for the ride on this one!

learning about reiki and holistic health via lauren kelp


Sitting down and closing my eyes for the sole purpose of healing by tuning into someone’s energy is the most infinitely loving thing I can do as a human on this earth.  It is the link between my heart and someone else’s – it’s love and recognizing we are all made up of it.  It’s acknowledging that we are all connected and in this together. It’s rebuilding your personal power to heal not only yourself, but the relationships in your life because of it. Practicing energy healing…  I don’t really know how else to describe it… there are no words for how important it is to me. But it’s the link.  It’s the link to everything that I am.




Ah, so many takeaways – my heart bursts just thinking about it. I almost never refer to it as Reiki and always use the words ‘energy healing’ because as my practice has evolved, I definitely incorporate some of the traditional practices, but I’ve also blended in my own unique rituals.  So energy healing is how I describe it.

learning about reiki and holistic health via lauren kelp


Tori will be hosting several “Yoga Outdoors” events through her studio Yoga Six – Lincoln Park this summer. (She always offers energy healing in her classes!) She’s also co-hosting a yoga retreat with Angie Starz right outside Cuba’s colorful capital, Havana, in April 2017!  

courtney button*Disclaimer:  Neither Tori nor is discrediting western medicine and the amazing work that doctors do. Tori is speaking strictly from personal experiences and we are happy to share them with y’all!


Screen Shot 2016-03-09 at 8.18.35 AMHowdy! Have you heard people talking about Lifestyle Coaching? It’s kind of like a Life Coach (but different) and also kind of like a Business Coach (but also different). Luckily, we happen to have a Lifestyle Coach on the LK team & she allowed us to ask all the questions you’ve been wondering. So, meet your new best friend, Natalie Canizares! 

Dying to know what the eff a Lifestyle Coach is & why you really might love one? Read on!


A Lifestyle Coach is someone who partners with you to help you achieve your goals by dismantling limiting beliefs and unhelpful patterns while also holding you accountable and cheering you on. It’s almost like having your own personal cheerleader in the arena of your well being, who isn’t afraid to tell you how it is.

I personally focus a lot on balance as a coach because I feel it’s so key to maintaining long-term success. Balance to me looks like being able to indulge without feeling like you’ve completely ruined your life! It’s not about being perfect, it’s about knowing how to come back to your center whenever you feel off.



People work with me because they want to:

  • Lose weight
  • Increase their energy
  • Manage stress
  • Ditch dieting
  • Stop counting calories
  • Feel better in their skin
  • Gain confidence
  • Feel mentally clear
  • Start a yoga practice
  • Sleep better
  • Improve complexion
  • Improve digestion
  • And the list continues…

Essentially coaching is meant to help you get from where you are to where you want to be as quickly and efficiently as possible.



Coaching is great for someone who is ready to commit to change but isn’t sure how to really make that happen for themselves.


Logistically speaking I work with clients virtually and via telephone so I’m able to help women all around the world from the comfort of their own homes.

The way I work with clients is 50% mindset 50% practical tools. This is a big reason why people see results, pretty much right away, because we don’t just talk about what’s going on for you and what you can improve, we create actionable steps you can take immediately. So after every session you walk away with clear things to work on. Each week builds upon the last week and brings you closer and closer to your goal. With the ultimate goal being that these new healthy habits become integrated into your life so much so that they become second nature.

One aspect of my coaching that can be really helpful is learning how to eat for your body specifically. There is so much contradicting nutrition information out there and it can be extremely confusing to try to understand what you should and shouldn’t eat. I help people cut through the fluff and learn how to eat in a way that really works for them. No two bodies are completely identical and sometimes the smallest tweak in your diet can make a huge difference in the way you look and more importantly in the way you feel.



From my understanding nutritionists and dietitians mostly focus on food and meal planning. While I absolutely help people improve their diets that’s only one piece of the puzzle. Aside from diet I also teach breath work (to alleviate stress and balance the body), meditation, personalized yoga classes, and other self-care practices.



After years of struggling with body image issues and imbalanced health I became passionate about nutrition and lifestyle and how I could improve these things for myself. My path led me to working with a Life Coach, which is when I realized I too could help other women find balance in their bodies and lives. As soon as I realized this I enrolled in school and started my business, and that was almost three years ago!


So, what do you think? To help empower you to feel like the beautiful, amazing, bad asses that they are, Natalie is offering free 30 minute strategy sessions! Click here & get ready to kick that goals ass!

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THANKSGIVING0078Natalie Here! Today I’m sharing a few of my favorite tips on how to have a healthy and enjoyable Thanksgiving. Because I’m all about having your cake and eating it too.THANKSGIVING0052


On the days leading up to this holiday, or any holiday that involves big meals for that matter, focus on eating nutrient dense food. This looks like lots of good veggies and healthy proteins. Do not starve yourself. I repeat, do NOT starve yourself! I can’t stress this point enough because it’s so often what people do in preparation for big meals. When you starve yourself before eating a decadent meal you knock your body off balance and make it harder on yourself to recover from the sugary treats and the creamy potatoes. So instead of “saving up calories” for Thanksgiving, eat healthy balanced meals. This will also make it a lot easier to not overdo it.



If you really don’t want to go overboard on the buttered rolls, bring a dish that’s delicious and healthy. Salads are great because they’re packed with nutrients and they go well with pretty much everything. Eating some greens before or with your meal will also help you pace yourself. Plus, you can never have too many vegetables!



The most important tip I can share is to just have fun! One meal can’t make or break you. No matter how many slices of pumpkin pie you have, there’s always tomorrow to drink green juice. If you’re going to eat a big meal, please, make sure you enjoy it.


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BREANN0013Hello, hello! Who doesn’t want naturally glowing skin? I know I do, especially in these colder months. We’ve talked about how to mimic the look with makeup, but Health & Wellness Contributor Natalie Canizares is showing us three simple steps to getting glowing skin naturally! See what you think! – xoxo, LK

Natalie here! We all want glowing skin, and luckily there are tons of products on the market that can help us achieve that look. But chances are if you want to glow with your makeup on, you probably still want to be glowing after you take it off. This is something I struggled with personally for years. I wanted to so badly to have skin that looked healthy and dewy all of the time but it just wasn’t the case for me. When I discovered the power of diet and lifestyle I started to see a huge change in my skin without even (consciously) trying! Although my skin isn’t 100% perfect all of the time, it looks a whole lot better now that I take care of myself from the inside out. As overwhelming as it may sound to add more self-care into your routine, it’s actually pretty simple. The big game changers for me were actually small tweaks that took very little effort for me to make. When people ask me how to get glowing skin I always give them these three simple tips:


How many times have you read an article that tells you to stay hydrated? I’m willing to bet it’s been more than a handful of times and that’s because it’s so darn important! Really! Your body is made up of 70% water. Most of us don’t drink nearly enough water to allow our bodies to thrive. The general rule of thumb is 8, 8 oz. glasses every day- if you’re drinking that, you’re safe, but a little more certainly won’t hurt. My best advice to getting more water into your daily routine is to always carry a bottle of water with you whenever you leave the house. It’s a lot easier to remember to drink water when you have it with you. Being hydrated is key for your overall health and it effects your skin immensely. After a few days of drinking plenty of water you’ll start to see a change in your complexion, so get drinking!

Want some fun ways to drink more water? We’ve got a delicious recipe that will keep you filling up all day!

Processed with VSCOcam with s2 presetTIP TWO: NO MORE PROCESSED FOODS

Eliminate or avoid highly processed foods- Eating a diet high in processed foods is often the culprit of lackluster skin. There was a time when I was always on the go and constantly reaching for the low calorie “healthy” option. Therefore my skin was less than bright. You don’t need to completely cut out processed foods to notice a difference in your skin, just cut back at least 50%. Highly processed foods tend to be super acidic and can often lead to inflammation and skin irritation. You should start to see (and feel) a difference within a week of doing this, so give it a few days before you call it quits. 



Get your daily dose of probiotics- I absolutely love probiotics. They are my number one (not so secret) weapon for so many things! The why behind probiotics making your skin glow isn’t as important as the fact that they do, but if you’re curious it’s actually pretty simple. Probiotics feed the “good” bacteria in your gut, making it easier for your body to actually digest and absorb the nutrients you are eating. Since your skin is the last organ to get nutrients, it’s really important to be able to absorb them properly. A lot of times just from living an averagely healthy lifestyle in today’s world our gut bacteria gets weakened or damaged because of chemicals in our foods and excessive amounts of sugars and wheat, so probiotics are really a life-saver. I give this tip a lot because I have experienced such positive results from incorporating probiotics into my own diet… especially when it comes to my skin. Sauerkraut, Kombucha, and high quality yogurt are all great ways to get that good bacteria into your diet. If you’re more into supplements than you are into adding new foods into your diet just make sure you buy probiotics that are refrigerated, they are way more powerful than the ones you buy at room temp. 


Implement these tips and you will start seeing the glow come back to your skin within no time. Even just doing one of these things consistently will result in a positive change; add all three together and you’ll light up the room! 

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2ace789b42df81ee071089765a538d69If you’re like most people, one of the first things you do in the morning is look at your phone. Maybe you open your email right away and get to work or maybe you casually peruse Instagram. Either way, chances are you’re glued to your phone before you even get out of bed. Listen, there’s nothing wrong with that, I’ve been there and occasionally I’m still guilty of getting on my phone the minute I open my eyes. But there’s something really valuable about starting your day off without a screen in your face. One of the best ways to set yourself up for a stress free (or minimal stress) day is to begin the day with a few minutes of inward focused attention.

You don’t need tons of free time in the morning to have an easy morning routine that supports you, five minutes is completely sufficient. cd625ad378eae139f98b8017a5037540

Step One: Breathe. 

Take a few deep breaths. That’s it. Inhale fully and exhale fully. Give yourself about two minutes to do this or do it for as long as you’d like. Simply focusing on your breath is a great way to harness your energy inward, and start the day off from a calm and grounded place. 

Step Two: Intention Setting.

Set an intention for your day. If you want to get fancy you can do this in a journal, or you can simply set the intention in your mind. Setting an intention is as easy as thinking, “I want to feel calm today” or “I want to focus on what I’m grateful for today”. The best part is that there is no right or wrong way to set an intention, it’s completely up to you and nobody else. 

After focusing on your breath and setting an intention you’re totally free to look at your phone. You’ll probably find that anything that felt pressing when you first woke up might not seem like that big of a deal anymore, or that your Facebook newsfeed really isn’t that exciting. 

4c6512b446f2f9ec95f0d91906401a3eHere’s my challenge for you:

Try doing this every day for 30 days, and see how you feel at the end of it. Chances are you will have broken the habit of immediately jumping to look at your phone, and you’ll probably want to keep it up. Starting your day with a little bit of inward attention will always pay off. 

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a-105-2We’re back with another post from Chicago-based life coach, Natalie Canizares. Today she brings up the natural change that comes with seasons and how to really be deliberate and focus on the right things this Fall. Always a good reminder! xoxo – LK

With summer nearing it’s end and fall around the corner, change is in the air. If you’re anything like me this feeling of change gets you thinking about what you’re ready to improve in your life.

What is it that you’re ready to start doing this fall? Is it getting to the gym more often? Is it creating a morning routine that sets you up to have a great day? Is it simply setting aside some alone time to sit in quiet?

There are so many simple things we can do that can completely improve our experience. Sometimes the most challenging part about that is not knowing where to start. This is where a lot of us get tripped up. We know we want to make changes but we don’t have clarity on what we want, so it feels impossible to do something about it. Without clarity, making even the simplest change can feel overwhelming. That’s why it’s so important to start getting specific. 

A new season is the perfect time to set intentions and start getting focusing on what you really want. A great way to do this is to spend a little bit of time journaling. 

Give yourself thirty minutes with a pen and paper and answer this question:

How do I want to feel this season? 

As simple as a may sound, it’s a question we often forget to ask ourselves. Life can get so busy that we don’t think to stop and get clear on what we actually want. e5610a421507d9c1c6e8d893980762c5

Knowing how we want to feel makes it so much easier to then choose what it is we spend our time on. For instance, knowing that you want to feel more peaceful or calm then informs you that it would be a good idea to set aside some time to mediate every day or maybe just spend a few minutes in quiet. Whatever it is you choose, there is no right or wrong answer, what feels best for you is exactly what you should do.

Taking the time to get clear on your intentions will set you ahead of the curve. With the clarity you gain it’s sure be a wonderful fall. 

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