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2116 Sunset Ave
Ocean Township, NJ, 07712


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Imagine working with your very own champion to achieve your life plans of health, wellness and professional goals; the power of two minds collaborating toward your balanced path. I will work with you to inspire your life on your terms while creating more joy and balance in every daily aspect of who you are.



Filtering by Category: fall

Rose Cardamom Latte

katie strakosch

This combination is divine femininity in a mug. It's sensual and fragrant.

This drink is a great source of Vitamin C and antioxidants to support the immune system and maintain healthy skin. Rose petals support reducing inflammation in the body and promote cellular rejuvenation.

This tea invokes a sense of calm and sweet stillness with every sip.


  • 8 oz coconut milk (you could also use almond, rice or regular)
  • 2 oz water
  • 1 tbsp rose tea 
  • 1 tsp cardamom
  • optional sweetener such as local honey, to taste


  1. Combine milk and water in a small saucepan over medium heat.
  2. Bring to a simmer, then add tea. Please note, if you are using tea in a bag, cut it open and add the leaves directly so that the liquid can really absorb the flavor.
  3. Allow to simmer over low heat for about 2 minutes.
  4. Remove from heat and allow to steep for 5-7 minutes. Strain. Pour in a mug and enjoy!


Time Change

katie strakosch

We’ve just turned back the clocks and continue on the journey towards the shortest day of the year next month…

How does your body adjust to this change?  

For many, this time of the year can be a challenge. We gain a bit of daylight in the morning, but then find the nights becoming longer and longer as well as the temperatures becoming colder and colder.. With this shift, our routines change a bit.

I’ve prepared a guide for you that will support your physical, mental and emotional health during this time of year.

How to Thrive while Adjusting to the Time Change

Secure a Solid Sleep Routine. 

Go to bed and rise at the same time every day. This will support your natural circadian rhythm.

Get as much natural light that you can during the day.  

Natural light boosts serotonin levels in the brain and can have a similar effect to antidepressants.  Start the day by spending a few moments outside in the early light.

Explore ‘Chromotherapy’.  

What’s this you may ask?  It’s a form of light therapy to adjust the body’s vibrations to frequencies that result in boosting health and harmony. Each color is related to different systems. Read more about chromotherapy on my blog here:

Buy a light box..aka a ‘Happy Lamp’.  

I spent many years in Seattle,  and only wished I learned about them earlier during my time there. You can find them here:

Love up your digestive system.

Your gut is your second brain and 90-95% of serotonin is released from the gut. Support a healthy and happy gut biome with naturally fermented foods like sauerkraut, kimchee, miso, kefir and fermented coconut water. These foods help keep the good bugs happy. In the market for a quality probiotic?  I am a fan of Garden of Life Raw Probiotics and Jarrow Formulas. You can find some great options here:

Don’t overdo it with caffeine and stimulants like sugar.

The body needs time to adjust and acclimate to this change without being overstimulated. Adaptogen herbs like Holy Basil and Cordyceps mushrooms like Reishi and Maitake helps soothe and support the adrenals. Host Defense is a great choice. Here are some great picks:

Create a sleep sanctuary.

This means no electronics in the bedroom. Use a good ol’ battery operated alarm clock. Set the mood for a peaceful and restorative environment with candles and low lighting. Clear out the clutter. Your mind is busy enough. This room should be dedicated to simplicity and invoke a sense of peace.

The Morning After….

katie strakosch

And so, it happened again. You swore to yourself that the last time would be the final time. You know how you feel afterwards. You feel empty, embarrassed, full of shame..and that hangover!

So here it is, the morning after. 

Your belly hurts. Your head is foggy.

Memories of last night still linger.

It all started a few weeks back. You gave yourself the pep talk when you started seeing the signs in stores. 

You told yourself to hold out. After October 31, it was out of sight and out of mind..

But, it sure was a decadent end.

Now here you are with that sugar hangover….

It’s not the end of the world. You might feel sick now, but trust that it needs to work its way of your body.

The emotional component might linger longer than the physical. 

You find yourself in that vicious cycle of negative self-talk. You feel ashamed that you gave in so easy to that bowl full of sweets.

So what now?

First things first, beauty.

You are going to stand up, roll your shoulders back and strut your way into your kitchen.

Once there, you are going to fix yourself a cup of warm water with a shot of apple cider vinegar and a slice of fresh lemon. You are going to serve it in the prettiest mug you can find. Love up that liver of yours as you sip your tea.

Then, you are going to fix yourself the most nourishing breakfast you can craft together. It’s going to be full of healthy fats like avocado and eggs (use the yolk, baby). It’s going to have dark leafy greens mixed into it. Then you are going to sit down and enjoy it.

Throughout the day, continue to sip warm water with lemon to support digestion. 

Need some extra support here? Add a teaspoon of fresh, minced ginger. You can also explore digestive enzymes that can ease distress. Here is of my favorite brands:

Continue to nourish your body with protein-rich foods. Enjoy a hearty and colorful salad topped with your favorite type of wild fish or organic meat. Add a heaping spoonful of sauerkraut or kimchi to give your digestive tract more love. 

Finish the day with a blood sugar balancing and mineral rich soup. Here is a recipe for you. Here is a recipe for you.

Vibrant Body Tonic Soup


  • 1 cup cooked quinoa or other gluten free option such as amaranth or rice
  • 1 small leek, sliced into thin crescents
  • 1 cup shitake mushrooms, sliced
  • ½ cup carrots, chopped
  • 1-inch piece of fresh ginger root, thinly sliced
  • 2 cloves of garlic, minced
  • 1 cup turnips, roughly chopped
  • 2 tablespoons extra virgin olive oil
  • 5 cups water or vegetable broth
  • 2 tablespoons gluten free miso, or to taste
  • ¼ cup parsley or cilantro, finely minced


  1. In a large pot over medium heat, sauté leek, turnips, carrots, ginger root and garlic in olive oil until vegetables are tender.
  2. Add water or stock and bring to a boil. Add mushrooms.
  3. Lower heat, cover, and simmer for another 20 minutes.
  4. Remove a cup of soup broth and dilute miso into it.
  5. Then, add to soup.
  6. Turn off heat and add parsley to soup.
  7. Cover and allow to stand for 5 minutes.  
  8. Add quinoa or other grain to soup bowl and top with soup.

Need some ideas for teas?

My favorites include Traditional Medicinals Turmeric Ginger, Belly Comfort or Ginger Aid

Remember, it’s a new day.. Forgive and nourish yourself deeply today.

Superfood Pumpkin Pie Smoothie

katie strakosch

This smoothie is loaded with anti-inflammatory properties, supports a healthy digestive tract and boosts the immune system.


  • ½ cup full-fat coconut milk (Native Forest is my favorite)
  • 1 tbsp. collagen powder (supports hair, skin tissue, muscle, cartilage, ligaments and blood cell growth)
  • ¼ cup organic pumpkin puree, canned or homemade (no sugar added)
  • 1-2 tbsp. pumpkin pie spice: cinnamon, nutmeg, ginger and clove
  • Pinch of Himalayan salt
  • 1-2 cups ice
  • **optional add-in scoop of maca powder

 Makes 1 serving


  1. Add all ingredients to a blender
  2. Blend until smooth. 
  3. Enjoy!

Goddess Glow (nearly) Raw Pumpkin Pie

katie strakosch

This recipe is dairy free, dairy free and vegan. It’s loaded with essential fats, antioxidants and anti-inflammatory properties. It’s decadent, creamy, and satisfying, just like traditional pumpkin pie. You can modify and adjust the ingredients to work with your taste preferences. Feel free to explore different nut blends and spices that you enjoy.

This recipe makes 4-6 mini pies OR one large pie.


For the Crust: 

  • 1 cup dates, pitted and soaked for 15-20 minutes
  • 1 cup raw pecans and walnuts, rinsed and soaked for 20 minutes
  • 1 tbsp. coconut oil
  • 1/2 cup shredded coconut flakes
  • 1 tbsp. cinnamon

Additional ½ cup of coconut flakes for bottom of pie crust

For the Filling:

  • 2 cups organic pumpkin puree (canned or homemade)
  • 1 cup raw cashews, rinsed and soaked for 20-30 minutes
  • ¼ cup coconut milk
  • ¼ cup local honey or maple syrup
  • 2 tbsp. organic coconut oil
  • 1-2 tbsp. pumpkin pie spice: cinnamon, nutmeg, clove and ginger
  • 1 tsp vanilla
  • pinch of Himalayan sea salt

**Optional topping of Coconut Cream:

For the Cream:

  • 1/2 cup of coconut water + remainder of coconut milk liquid
  • ½ cup raw cashews, soaked for 30 minutes
  • 1 cup shredded coconut flakes
  • 3 big spoonfuls of coconut oil
  • 1 tsp of coconut or vanilla extract
  • Pinch of Himalayan salt
  • Raw local honey, to taste


For the Crust:

  1. Add all of the base ingredients to a food processor and pulse until ground and crumbly mixture forms. It should stick together easily, but be mindful not to over-process as the mixture will become too smooth.

  2. Sprinkle a layer of coconut shreds onto the bottom of your pie pan or mini tart pans.
  3. When your base mixture is ready, spread it out evenly, pushing some up the sides to make the pie edge, and then pressing it firmly into place all over the pan.
  4. Set the base in the fridge to harden while you make the rest of the pie.

For the Filling:

  1. Add all of the ingredients to the food processor and process until smooth and creamy, scraping often. It should be thick, with no lumps in it. You can add additional sweetener and spices if you prefer. 
  2. When the filling is finished, spread it on top the base, smooth it out.

For the Cream: 

  1. Add all of the ingredients to the food processor and process until smooth and creamy, scraping often. This requires a bit of pulsing the mixture, then giving it a stir to mix everything together. It should be thick, with no lumps in it. You may want to add more liquid as well. You can add additional sweetener if you prefer.
  2. How to Enjoy the Pie:

Leave in the fridge until ready to serve.

Just before serving, garnish with cinnamon.

Store leftovers (if there are any) covered in the fridge.

How to Use a Neti Pot

katie strakosch

Tis the season when our immune systems need an extra boost. It is thought that our nasal passages filter 7-8 liters of the air you breathe each moment. That air supplies us our breath of life also brings with it debris, pollutants, and allergens that irritate the nasal passages and sinuses, and often lead to allergies and sinus infections.

Using a neti pot on a daily or weekly schedule can offer many benefits to the body. If you have any health concerns, please check with your practitioner before trying it.

Benefits of nasal washing and sinus irrigation:

  • Clears out sticky, thick mucus and helps reduce nasal congestion by thinning secretions
  • Allows the sinus cavities to drain freely so allergens, irritants, bacteria, viruses and contaminants can be eliminated
  • Helps prevent upper respiratory infections like the common cold
  • Relieves nasal dryness
  • Improves sense of smell
  • Improves sense of taste
  • Reduces coughing and other symptoms of post-nasal drip
  • May reduce snoring
  • May reduce nose bleeds
  • Encourages deeper, more relaxed breathing


  1. Clean your neti pot before use. Thoroughly clean your neti pot with natural soap and hot water.
  2. Make a solution of saline and sanitized water. Mix a heaping 1/4 teaspoon of finely ground non-iodized salt in the neti pot with 8 ounces of warm distilled or filtered water until the salt is completely dissolved. Please make sure to test the temperature of the water before you use it! You don’t want it to be too hot as it can burn your nasal passages.
  3. Do not use untreated tap water! It is essential to use filtered or distilled water. Also, try to avoid normal table salt. The additives in it can irritate your nose. You can find packets of Neti Pot Salts by the Himalayan Institute.
  4. Get ready to rinse. Lean over the sink and turn your head to the side so that one ear is facing the sink. Keep your forehead at the same height as your chin. You will eventually turn your head slightly so the solution flows out of your opposite nostril.
  5. Breathe through your mouth. In order to close off your throat and mouth from the water rinse, breathe through your mouth.
  6. Insert the spout in the nostril facing away from the sink. Hold it close to your nose to prevent water from coming back out the spout. Raise the pot so the water flows into the upper nostril and out of the lower nostril. If it drains out of your mouth, lower your forehead. Use ½ of the pot per nostril.
  7. Repeat the rinse on the second side. Turn your head in the opposite direction and repeat the instructions. Use the other half of the solution to clear out the opposite nostril.
  8. Remove excess water. When you’ve drained the entire pot, lean your head over the sink and blow your nose gently to remove the excess water, so you can breathe easily again.
  9. Blow your nose while standing straight up. Remove the rest of the water and completely clear out your nose by blowing into tissues. Make sure not to close off either nostril while blowing.
  10. Clean your neti pot.
  11. Where to find a neti pot? Check your local health food stores as many carry them.

What to look for? Ceramic over plastic options as the plastic may leech into the water and into your nasal passages.

My favorite brand is Banyan Botanicals

Cheers to Radiant Health!

Chaga Chia Pudding

katie strakosch

This powerhouse pudding is loaded with anti-microbial, anti-inflammatory and immune boosting properties!

It can be enjoyed as an energizing breakfast, a sweet afternoon treats or a savory dessert.

This is a whole body lovin’ recipe during the colder months when our immune systems need a boost.


  • 1 cup unsweetened coconut or almond milk
  • 1 tbps Chaga powder
  • 4 tbsps chia seeds
  • 2 tbsps raw cacao powder 
  • 1 tsp coconut oil, melted
  • 1 tsp cinnamon
  • 1 tsp nutmeg and clove
  • 1 tbsp honey, optional to garnish
  • Garnish with goodies like crystallized ginger, cacao nibs, goji berries, coconut flakes 


  1. Combine all ingredients except honey and optional goodies into mason jar.
  2. Cover lid.
  3. Shake until ingredients are combined together. 
  4. Place the glass jar in the fridge for at least 1 hour.
  5. Ideally, make the chia pudding the eve before and chill It in fridge.
  6. When you are ready to serve, garnish with honey and garnish goodies. 


Creamy Butternut Squash Soup

katie strakosch



  • One large butternut squash
  • 2 tablespoons coconut oil or extra virgin olive oil
  • 1 large onion, chopped
  • 1 shallot, chopped
  • 4-6 cloves garlic, crushed
  • 3-4 stalks celery, chopped
  • 1 can coconut milk  
  • 6 cups vegetable stock or chicken stock  (you can make your own or if short on time, opt for an organic, low sodium packaged container)
  • 2 teaspoons Himalayan salt or sea salt
  • Cinnamon and nutmeg
  • 1/2 cup chopped cilantro or parsley
  • Raw pumpkin seeds for garnish, optional

Serves 6-8


  1. Preheat the oven to 425 degrees. Rinse the outside of squash and place in baking dish.  Bake squash for about 35 minutes.
  2. Let it cool for a few moments, then scoop out the cooked flesh and add it to step 3.
  3. 2. In a large 8-quart stock pot, heat oil over medium heat, add onion and sauté for about 5 minutes, then add shallot and garlic, sauté for another 2 minutes more, stirring frequently.
  4. 3. Add the celery, squash, coconut milk and vegetable stock; cover and simmer over medium low heat for about 25-30 minutes or until squash is very tender.
  5. 4. After ingredients have simmered together, the next step is to blend the soup.
  6. If you have an immersion blender, you can keep everything right in the stock pot and blend. If not, transfer ladles of the soup into a blender and blend soup in batches until all has been pureed. If you prefer the consistency to be a little chunkier, then only puree half of it. Add salt to taste. Add fresh parsley or cilantro.
  7. 5. Serve in soup bowls and sprinkle a little cinnamon and/or nutmeg on top of the soup to a dash of sweetness. Cinnamon is supportive with maintaining blood sugar levels.
  8. 6. Garnish with pumpkin seeds.

*I love adding raw kale or arugula to bottom of soup bowl. The heat of the soup will naturally wilt the greens. This adds a contrast in texture and makes it even more nutritious!