beginner yoga Lockport


Fall in love with taking care of yourself. Mind. Body. Spirit.

Many nutrition experts give their clients a list of foods to avoid and foods to eat, which explains why so many people are turned off by nutrition. Our approach is different – by eating and drinking foods that are good for you, you will naturally have less room and desire for unhealthy foods. Simply put, you will crowd out the unhealthy food in your diet. This takes a little practice to make happen, but we will support you along the way.

Peanut Butter Oatmeal Smoothie

My go-to Smoothie recipe:

1 banana
1/4 cup rolled oats
2-3 tablespoons almond or nut butter of choice
1 cup unsweetened almond milk
handful of ice
1 scoop chocolate protein powder (optional)

Blend until smooth and creamy.


Creamy Berry Smoothie

Prep Time
10 minutes

Cooking Time
5 minutes

2 servings

1 avocado
1 cup blueberries
1 cup blackberries
2 tablespoons chia seeds
Juice of 2 limes
1 cup almond milk
5 ice cubes


  1. Wash and pat all produce dry.
  2. De-pit and score avocado and transfer to blender.
  3. Add remaining ingredients and blend on high until smooth and creamy.

Used with permission from The Integrative Nutrition Cookbook, 2016

Recipe Categories