Emotional Eating, Shelley'sStory, Weight Loss, Well-being

THE Weight Loss Formula is Inside. Seriously.

June 1, 2016
If your weight were a mathematical problem, how would you solve it? Well for starters, I wouldn't suggest you count calories nor points. Nor would I suggest you subtract dessert and reduce carbs. I wouldn't even suggest that you start by looking at food. Instead . . . I'd suggest that you reach in for The formula. Scan through your experience and emerge with solutions. Observe your patterns. Take responsibility for your behaviors. Mine your culinary skills for recipes that are body and weight loss friendly.   When I followed that formula, I began to really honor what was soft, happy, sweet, sacred and wise about me. And embracing that reflected in what I chose to put on my plate and in my body. ShelleyWellness Food I began moving on from bad things, bad habits, bad situations, bad characters and bad spirits. I stopped acting like I was okay, when I truly wasn't. I expressed disappointment in my life openly. I asked for help when I needed it. I became my own partner and ally. I responded to my hunger with love, respect and appreciation instead of some calculated, portion controlled, bland ass meal. That's what I did and that's what I'm still doing. ShelleyWellness What about you? Is your weight is a problem? How are you addressing it? Are you still forcing diets down your throat? Are they working? If not . . . then stick around. Body Food Freedom will help 🙂 I'll see you in the next newsletter and post.            
Recipes, Uncategorized

Sugar Cravings? Eat Carrot Cake.

April 14, 2016
I know. I know. You're not supposed to give in to your cravings.  You're supposed to be defiant and resist them, right? Wrong! Cravings are your body's signal that something is off.  It could be physical (perhaps some sort of nutritional deficiency) or it could be emotional (perhaps you need to address an issue).  Either way your body is trying to get your attention . . . so listen in! In the case that it is emotional, I highly recommend that you grab your journal, talk to a friend or speak to your voice recorder about it.  But what happens when you do all of that and you still want some damn cake? Well by all means, you get into the kitchen and you bake one! CarrotCake   Check out this video and learn how to remix the traditional carrot cake.  If you're going to emotionally eat, then you might as well feel good about what you put into your mouth.  No need stuffing down white sugar, white flour and butter that's gonna leave you feeling bloated and ugh. Let's up the vibrancy factor and use healthier ingredients that don't disrupt our bodies and still satisfy that sweet tooth!  
Gluten Free, Dairy Free, Sugar Free Carrot Cake
Prep time
Cook time
Total time
A healthier alternative to using white flour, white refined sugar and butter.
Recipe type: Dessert
Serves: 8
  • 6 oz. non-dairy butter (I use Earth Balance Coconut Spread)
  • 3oz. coconut sugar
  • 2 eggs, beaten
  • 2 oz. gluten free all purpose flour (I use Trader Joe's brand)
  • 1 tsp baking powder (I use aluminum free baking powder)
  • 1 tsp cinnamon (I use pumpkin spice)
  • 4 oz. ground almonds
  • 4 oz. carrots, shredded
  • 3 oz. raisins
  • 3 oz. no-soak, dried apricots (I used unsulphured)
  • 2 oz. chopped nuts (I used almonds)
  • Cashew "Cream Cheese" Frosting
  • ½ cup cashews, soaked in water for minimum of 4 hours or overnight
  • ½ lemon, juiced
  • maple syrup, to sweeten
  • salt, to taste
  • Using a blender, food processor or stick blender process cashews, lemon and maple syrup until creamy. Taste as you go along to ensure it meets your satisfaction. You may have to stop blender or food processor to scrape sides of container. Once desired creaminess is achieved, sprinkle a little bit of salt to enhance flavor.
  1. Preheat oven to 350 degrees. Lightly oil and line a shallow 10x8 inch or 2 small round 6 inch baking pans with non-stick parchment paper
  2. Cream the non-dairy butter and coconut sugar in a mixing bowl until light and fluffy.
  3. Gradually beat in eggs and add a little flour after each addition.
  4. Add all the remaining ingredients in order listed while the mixer continues to mix.
  5. Bake for 35-45 minutes or until the mixture is cooked and a skewer inserted in center comes out clean.
  6. Remove from oven and cool. Remove from tin and frost and decorate.
Emotional Eating, Weight Loss, Well-being

How To Have A Better Body Image

March 22, 2016
How To Have A Better Body Image She thought she was eating cookies, ice-cream, pizza, mashed potatoes with extra cream and butter . . . But she was really eating grief, guilt, sadness, frustration, pain, resentment and anxiety. All of these feelings were showing up as extra weight, burdens and dis-ease in AND on her body. She hated her reflection. In 5 minutes, I'll share the 1 thing that she did that took her from "Ugh" to "WOW!"
Recipes, Videos

{VIDEO} Moqueca de Peixe – Brasilian Fish Stew

March 22, 2016

In 2008 I moved to Brasil to heal myself.

The year before, I was in an abusive relationship and suffered a lot of trauma.  I had abandoned my body and was steeped in depression. I was a heavy emotional eater and I had essentially checked out of life.

In order to recover, I felt it necessary to leave everything I knew and immerse myself in something new.

That place was Salvador da Bahia, Brasil.

I got all the healing I needed plus some.  While there I met this dish and  fell in love ❤️ ~ Moqueca de Peixe 🍲.
A traditional, creamy Afro-Brazilian fish stew made from a base of coconut milk and palm oil with a flavorful combination of hot and sweet peppers, onion, cilantro, tomato and lots of Ase! 🙌🏾  😋

Meal time is an act of prayer for me. It's a way to honor my body, my emotions, my mind, my community and ultimately my SELF.

The flavors in this dish are loud like a party. Bold like a statement piece. Exciting like life.

Eating it reminds me of the transformation that took place in my soul during that lonely time.

It also reminds me of the beauty of African Heritage. No matter what happens to us, our SPIRT survives.

Enjoy. (scroll down for recipe) Moqueca de Peixe - Brazilian Fish Stew Back in 2009, I hosted my first cooking series online.  I included the moqueca dish in this video. My recipe has evolved over the years to what I've shared with you below. But you can watch the video and get the picture of how the cooking process works as well as see the ingredients.  
Moqueca de Peixe - Brasilian Fish Stew
Prep time
Cook time
Total time
A flavorful, colorful fish stew made from a base of coconut milk and palm oil.
Recipe type: Dinner
Cuisine: Brazilian
Serves: 6
  • 1 lb. white firm fish (I prefer swordfish)
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 1-2 habanero pepper, de-seeded
  • 1 red chile pepper, de-seeded and thinly sliced
  • 1 shallot, thinly sliced
  • ¼ cup of cilantro, rough chopped
  • 1 yellow onion, chopped
  • 1" ginger
  • 3 tomatoes, diced
  • 8 garlic cloves
  • 1 lime, halved
  • 2 limes, juiced
  • 1 tsp fish sauce
  • ⅔ tsp of smoked paprika powder
  • ¼ cup water
  • ¼ cup palm oil
  • 2 - 13.25oz coconut milk
  • Salt to taste
  • 1 handful of shredded kale (optional)
  1. Clean fish with 1 lime and chop into bite size pieces and set aside.
  2. Make fish stock by mixing 1 tsp of fish sauce with ¼ cup water and set aside. (If you have fish stock already prepared, you may use ¼ cup of that instead.)
  3. Mix ¼ cup of cilantro with sliced red chile pepper and shallot and set aside. This will be your garnish.
  4. Grate 1" piece of ginger with 8 garlic cloves using a microplane or the fine edge of your grater. If you don't have either, you may blend them or chop them in a food processor as well. You may have to add a little water to make a paste in blender. Don't worry about that, the water won't affect the strength nor taste.
  5. Blend 2 tomatoes with seedless habanero(s).
  6. Add palm oil to dutch pot and heat on medium flame.
  7. Once heated, add ginger-garlic and paprika paste to oil and "fry" until fragrant.
  8. Once fragrant, add ONLY ½ of the onions and peppers and "fry" until fragrant again.
  9. Once fragrant, add tomato-habanero blend and "fry" the tomato mixture in hot oil for about 1 minute.
  10. This step allows all of the flavors to seal and set the tone for the stew.
  11. Reduce heat to low.
  12. Lay fish pieces on top of tomato mixture.
  13. Next lay the OTHER ½ of onions and peppers, followed by kale and more cilantro if you like.
  14. Pour fish stock, coconut milk and lime juice over veggies and fish.
  15. Cover the dutch pot and cook until fish is done.
  16. It doesn't take long for the fish to cook (about 7-10 minutes).
  17. Don't worry about mixing the pot neither, there will be plenty of time to do that once the dish is finished.
  18. Serve by itself with garnish of (shallots, chiles and cilantro) or over rice or with boiled green banana or cassava.