Consistency Creates Momentum (Plus a FREE Printable!)

October 1, 2015

How many of you struggle with “consistency“?

GUYS. My hand is waving wildly. I struggle so crazy much in this department! Some of it’s ingrained a bit into my personality because I love a bit of spontaneous and to live freely and see what the wind blows in. But really digging in and learning to be more consistent and creating solid daily habits is absolutely crucial to our success in life. Whether it’s nutritional success in keeping those supplements going so that our bodies have consistent fuel (or bypassing the fast food lane); parenting success in providing clear boundaries for our children; spiritual success in feeding ourselves daily with truth – every habit that you incorporate consistently into your routine will create momentum in that area of your life.


If you want a more meaningful spiritual walk, be consistent with your quiet time.
If you want enhanced wellness, be consistent with those supplements.
If you want meaningful relationships, consistently reach out to the people you care about.
If you want steady business growth, be consistent with your work schedule.

What is ONE area that you can be more consistent in this week?

Click for FREE 8×10 printable! Print on your home computer or send to or your favorite photo printer for a quick and motivating update to a vision board or empty frame!


Baking Gluten Free Grain Free

Grain Free Pumpkin Spice Muffins

October 1, 2015

With autumn on it’s way, you cannot go wrong with pumpkin muffins – and this recipe does not disappoint! I love giving our bodies a break from the job of processing grains every now and then and coconut flour is a wonderful way to do this. Remember that coconut flour is much different from regular wheat flour – it’s much more absorbable and requires more eggs. You don’t use it 1:1 as a substitute in recipes and even a tablespoon more or less can change the consistency of a recipe greatly. I recommend spooning the flour into the measuring cup and leveling it off with a knife. Also, sifting the coconut flour is a really good idea because it can be clumpy – sifting is an extra step but well worth it!

Grain Free Pumpkin Spice Muffins
Yields 12
Hands down, the best grain free muffins you’ll ever put in your mouth!
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239 calories
23 g
63 g
15 g
4 g
9 g
77 g
129 g
16 g
0 g
5 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 239
Calories from Fat 135
% Daily Value *
Total Fat 15g
Saturated Fat 9g
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 63mg
Sodium 129mg
Total Carbohydrates 23g
Dietary Fiber 2g
Sugars 16g
Protein 4g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 1/2 cup coconut flour
  2. 1 T. ground cinnamon
  3. 1/4 tsp ground nutmeg
  4. Pinch ground clove
  5. 1/2 tsp baking soda
  6. 1/4 tsp sea salt
  7. 1 cup canned pumpkin
  8. 1/4 cup coconut oil or butter, melted
  9. 1/3 cup raw honey
  10. 4 large eggs
  1. 1 cup dark chocolate chips
  1. Preheat oven to 375.
  2. Sift together dry ingredients (coconut flour, cinnamon, nutmeg, clove, baking soda, salt)
  3. Beat together wet ingredients (pumpkin, coconut oil, honey, eggs)
  4. Add the wet ingredients to the dry and stir well to combine. Add dark chocolate chips and combine. Scoop 1/4 cup into lined muffin tin and bake for 20-25 minutes or until lightly browned and toothpick comes out clean (don't over-bake as this will dry out the muffins).
  5. Serve warm with a pat of butter and a cup of Earl Grey tea.
Elements of Life :: Callie Shepherd

12-Piece Fall Capsule

September 30, 2015

Let it be known that I’m not a fashionista or expert by any means where style is concerned. In many ways, I think I’m just now coming to a place where I know which way is up where my personal style (and of course, it’s a process).

But, what does have me intrigued is minimalism and trying to get the most bang for my buck in the fashion department. This doesn’t mean that every piece has to be on the clearance rack, however, because, face it, sometimes the clearance rack truly is just the junky leftovers that they’re tricking you into buying! It means that I’m purposeful and intentional with every piece that comes into my closet, knowing that I love it, that it’s functional, that it can mix and match with more than one outfit, and it will be something I’ll wear time and again.

I want to feel amazing in every single outfit that I own – and spending more on that favorite shirt that get’s worn 957 times is well worth the extra cost over the amazing-deal-on-the-clearance-rack that I wore twice and bought just because it was a good buy. Have you heard of “price per wear”? It’s the idea that your clothing value can be measured in the price you paid for said item divided by the number of times it was worn.

So, for example, you could have the manmade flats that were a cute $39.99 steal which actually pinched your toes, made your feet smell like paint thinner, and began to crack after the 3rd wear; or, you could invest in a $89.99 number that make you smile as you feel like an indian creeping softly through the woods in the soft, supple leather, are a beautiful, versatile color that pair with everything and ultimately flats that you wear three or four SEASONS before you even consider retiring them.

So, the price per wear for the first pair = $39.99/3 = $13.33
And the price per wear for the second pair = $89.99/100 = $.89

My goal is to get as much wear as I can out of my wardrobe, even if it means spending more up front to land something that is well-made, that I adore.

One thing I know is that I want to live with less and be very, very intentional with every purchase I make – including my wardrobe. I want everything in my closet to be functional, something I smile when I see and feel great in! Search “fall capsule” on Pinterest and see what others have going and piece together your perfect capsule! Look through your current wardrobe and see what pieces you can repurpose. (Neutrals are always a win because you can generally work them into more than one season and change their tune with accessories like a scarf or statement necklace.) In the meantime, here’s where I’m headed:


J. Crew – Sunday Slim Chino

Dharma Baja Slip On by SeaVees

Morgan Cross Body

Elements of Life :: 12 Piece Fall Capsule ::

Baking Gluten Free

Gluten Free Oatmeal Banana Pancakes

September 28, 2015

One of our favorite Sunday morning traditions is a big pancake breakfast. I like to rotate our grains so that we aren’t always eating wheat and these pancakes use oats as the base. I throw everything in the Vitamix (including the oatmeal), blend and we’re good to go!

Gluten Free Oatmeal Banana Pancakes

Makes about 12-15 pancakes depending on desired size.

Heat electric griddle to 300 degrees.

Add to blender and blend on high 30 seconds or until oats are thoroughly ground:
2 cups oatmeal or oat flour
1.5 cups buttermilk (if you don’t have buttermilk, add a table spoon of white vinegar to the milk and let sit for 5-10 minutes; works great with regular milk, too!)

Then add:
1/2 tsp baking soda
1/2 tsp salt (or to taste)
2 large eggs
6 Tablespoons butter, melted
2 Tablespoons honey
1 Tablespoon vanilla extract
2 very ripe bananas (the spotted ones are best!)

Blend thoroughly and scrape down sides. If you have time, let the batter sit for 10 minutes – it will thicken as it sits and create a fluffier pancake. However, it’s fine to use it right away, the first batch will just have a slightly flatter appearance.

After pouring batter onto griddle (we do ours about 6 inches in diameter), sprinkle toasted pecans or blueberries and allow to cook 2-3 minutes or until nicely browned; flip and continue cooking until browned.

2/3 C. toasted pecans
Fresh or frozen blueberries