Coconut Almond Butter Cups

Chocolate Almond Butter Cups

{Version from the 21 Day Sugar Detox}

PREP TIME: 40 mins, plus time to chill
 

Ingredients:

  • 1 Tbsp Coconut Oil
  • 1/4 C Coconut Cream 
  • 1⁄2 Tsp Vanilla Extract
  • 3 Tbsp Maple Syrup, divided (omit for 21DSD)
  • 3 Tbsp Almond Meal (use homemade if you have it)
  • 3 Tbsp Cocoa Powder (unsweetened)
  • Dash of Cinnamon
  • 2 Tbsp Raw Almond Butter
  • Pinch of Celtic sea salt

You will also need:

Preparation:

Melt coconut oil over a low flame and whisk in half of the coconut cream, the vanilla extract and (optionally) 2 Tbsp of maple syrup. When that’s blended together, whisk in the rest of the coconut cream. Once that’s combined, whisk in almond meal, cocoa powder and cinnamon. Pour into a paper-lined mini muffin tin just enough to coat the bottom of each hole (this recipe made 9 for me but you can make them bigger or smaller). Place your tin in the fridge or freezer until that sets and is hard.

While the first part of the cups are chilling, (optional) whisk the almond butter with 1 Tbsp of maple syrup and a pinch of sea salt. Then load in the almond butter into a plastic bag and snip the tip off of the end to make a homemade pastry bag.

Remove the hardened chocolate from the fridge/freezer and proceed to pipe a small amount of almond butter into the center of each one. Be sure to allow an edge of chocolate to show all around the peanut butter so that the rest of the chocolate you pour in has more chocolate to bind with.

Pour the remaining chocolate over each almond butter dollop until they’re covered and place back in the fridge/freezer. I found these to be room-temperature stable but I live in San Francisco and if it’s warmer than 70 in your house, it’s best to keep them in the fridge.

Tara Gregorio

Tara Gregorio, Owner, and Founder of Tara Gregorio Pilates & Wellness is a seasoned veteran with 15 years experience in the health and fitness industry. A STOTT PILATES® Lead Instructor Trainer, Tara has led thousands of teachers- in-training through the certification process. Tara’s knowledge of Pilates, movement, and health is both deep and varied. In addition to teaching instructor level, equipment-based classes, she teaches workshops on topics ranging from anatomy and special populations to athletic conditioning and injury.

Tara’s clientele seek her out for her expertise in pre- and postnatal fitness, breast cancer recovery, osteoporosis, scoliosis, and injury rehabilitation. Tara has a B.S. in Fitness Management and is ACE, Pink Ribbon, STOTT PILATES and 200-hr Living Yoga Certified.

A holistic health practitioner, Tara is also a herbalist and homeopath with over seven years experience and training. Tara develops her own natural remedies, which she features in her product line, TG Herbals. TG Herbals, founded in 2014, is a diverse and growing line of tinctures, bug sprays, salves, and herbal tea blends. A mother of active, three-year-old twins, Tara also specializes in remedies for teething, colic, diaper rash, mastitis, insomnia, pelvic floor incontinence, and diastasis recti.

 Tara makes her home in Cold Spring, New York. She accepts clients in her studio for fitness, injury rehabilitation, and herbal consultations.  

For educational purposes only. This information has not been evaluated by the Food and Drug Administration.This information is not intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor when needed. Please note there are affiliate links attached to the blog posts.

Natural Remedies for Urinary Tract Infection (UTI)

Urinary Tract Infections (or UTI’s) are so common it is estimated that several hundred million women will suffer from it annually.   Herbal remedies can be an effective treatment for non-pregnant women with conditions like cystitis (bladder), urethritis (urethra) and even pyelonephritis (kidney) and may even help stop recurrent infections providing relief for clients who have suffered their whole lives.

UTI’s refers to the presence of microbes anywhere in the urinary tract, ranging from the distal urethra to the kidney.  The infection is usually caused by bacteria, particularly E. coli, but may be caused by other bacteria as well.  


Botanical medicine can help reduce the duration of your symptoms, prevent progression to upper UTI, and prevent recurrence.  Over 56% of women will experience a UTI in their lifetimes, and among those experiencing uncomplicated acute UTI, as many as 20% will have a recurrence within 6 months.  As the use of antibiotics may become less effective because of antibiotic resistance, herbal remedies can heal our gut and reduce reinfections.

Causes of Urinary Tract Infection

  • Use of oral contraceptives (doubles the risk of UTI compared with no birth control)
  • History of antibiotic use {disruption of the vaginal flora}
  • Pregnancy {the mechanical pressure of the growing uterus}
  • Age {declining estrogen levels}
  • Constipation
  • Incontinence
  • Inadequate nutrition
  • Occurrence of other disease and excessive catheter use

To Decrease Urinary Tract Infections

  • urinate after sex (to reduce introducing bacteria)

  • drink adequate fluids

  • avoid contraceptives associated with high UTI’s

UTI’s are commonly divided into lower UTI {urethritis and cystitis} and upper UTI {pyelonephritis}, each with different symptoms and treatments.

Symptoms of Cystitis {lower UTI}

  • Sudden onset

  • Pregnancy women may present with contractions and pelvic pain

  • Achy, crampy or just not feeling well

At first signs of any discomfort, I take Garden of LIfe Urinary Tract+ , drink low sugar cranberry juice and increase my Vitamin C intake.

 

Lower UTI in non-pregnancy women is often easily treated with this simple protocol.  

To decrease urinary tract inflammation and cystitis:

  • Take Echinacea tincture for an acute UTI and immune support 2-3x day.

  • Take a daily probiotic: look for L. Rhamnous and L. fermentum strains.  Garden of Life Urinary Tract works wonders!

  • Reduce sugar intake; increase your greens!

  • Take 500mg Vit C. every four hours.

  • Add marshmallow root to your drink and sip on it.  Stir 1tbs. of marshmallow leaf and root powder into 4-8oz. of water and drink two to three times a day.  An easy way to do this would be to sip on Traditional Medicinals Throat Coat Tea.

  • Place the tea bag in a mason jar of cold water and let sit for four hrs.  Sip on all day.

Symptoms of Pyelonephritis {upper UTI}

  • Gradual onset
  • Symptoms associated with urination may or may not be present
  • Fever, chills, nausea
  • Lower to middle back discomfort
  • Requires antib iotics; please see your doctor.

As a community herbalist, I work with women to decrease conventional medicine and explore natural remedies for their symptoms.  If you would like a personalized program for your health, please contact me @info@taragregorio.com or www.taragregorio.com.

To decrease urinary tract inflammation and cystitis:

  • Take Echinacea tincture for an acute UTI and immune support 2-3x day.

  • Take a daily probiotic: look for L. Rhamnous and L. fermentum strains.  Garden of Life Urinary Tract works wonders!

  • Reduce sugar intake; increase your greens!

  • Take 500mg Vit C. every four hours.

  • Add marshmallow root to your drink and sip on it.  Stir 1tbs. of marshmallow leaf and root powder into 4-8oz. of water and drink two to three times a day.  An easy way to do this would be to sip on Traditional Medicinals Throat Coat Tea.

  • Place the tea bag in a mason jar of cold water and let sit for four hrs.  Sip on all day.

 

 

 

Symptoms of Cystitis {lower UTI}

  • Sudden onset
  • Pregnancy women may present with contractions and pelvic pain
  • Achy, crampy or just not feeling well

 

At first signs of any discomfort I take Garden of LIfe Urinary Tract+ , drink low sugar cranberry juice and increase my Vitamin C intake.

Symptoms of Pyelonephritis {upper UTI}

  • Gradual onset
  • Symptoms associated with urination may or may not be present
  • Fever, chills, nausea
  • Lower to middle back discomfort
  • Requires antib iotics; please see your doctor.

Tara Gregorio

Tara Gregorio, Owner, and Founder of Tara Gregorio Pilates & Wellness is a seasoned veteran with 15 years experience in the health and fitness industry. A STOTT PILATES® Lead Instructor Trainer, Tara has led thousands of teachers- in-training through the certification process. Tara’s knowledge of Pilates, movement, and health is both deep and varied. In addition to teaching instructor level, equipment-based classes, she teaches workshops on topics ranging from anatomy and special populations to athletic conditioning and injury.

Tara’s clientele seek her out for her expertise in pre- and postnatal fitness, breast cancer recovery, osteoporosis, scoliosis, and injury rehabilitation. Tara has a B.S. in Fitness Management and is ACE, Pink Ribbon, STOTT PILATES and 200-hr Living Yoga Certified.

A holistic health practitioner, Tara is also a herbalist and homeopath with over seven years experience and training. Tara develops her own natural remedies, which she features in her product line, TG Herbals. TG Herbals, founded in 2014, is a diverse and growing line of tinctures, bug sprays, salves, and herbal tea blends. A mother of active, three-year-old twins, Tara also specializes in remedies for teething, colic, diaper rash, mastitis, insomnia, pelvic floor incontinence, and diastasis recti.

 Tara makes her home in Cold Spring, New York. She accepts clients in her studio for fitness, injury rehabilitation, and herbal consultations.  

For educational purposes only. This information has not been evaluated by the Food and Drug Administration.This information is not intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor when needed. Please note there are affiliate links attached to the blog posts.

TG HERBALS Headache Relief

The sharp pain of a headache can cause you to shut off the lights, draw the curtains and lay down in bed for days.  You may even notice you have to call into work and cancel a fun event just to rest your eyes.  With a change of your diet, herbal teas and maybe some rest; headaches should dissipate with time.

Take a moment and ask yourself “Why am I getting headaches?”.  Are you simply doing too much? Is it a food allergy? Do you need to heal your digestion? Or is it hormonal?

Along with My Headache Relief tea blend.  I like to add tinctures into my tea to reduce the intensity and an essential oil compress.

 

Tinctures for headaches include; Feverfew, Cramp bark and Vervain.

 

Peppermint and Lavender Oil Compresses for headaches

  • Dilute five drops of peppermint and lavender essential oils in a bowl of cool water.

  • Stir well to distribute the oil throughout the water, and dip a folded washcloth into the bowl. {for young adults and children, dilute the essential oils in milk first and then the water}

  • Apply the cloth to the forehead and temples, and if desired, another to the back of the neck, for pain and nausea.

  • Relax your head on a pillow for 10 minutes and breathe deeply during the application.

  • Repeat two to three times per day as necessary.

 

Ingredients in Headache Relief TG HERBALS Tea:

Lemon Balm-Melissa officinalis

Known as the “gladdening herb”, this lemon-scented herbs antiviral properties can also help fight the flu and cold, useful in fighting the herpes virus, relaxes nerves and may relieve headaches.

Linden -Tilia spp.

Historically Linden has been used for a wide variety of remedies, ranging from keeping freckles and wrinkles at bay to stimulating hair growth.  Linden is also helpful in reducing stress and tension, calming the mind and promoting sleep.

Passionflower- Passiflora incarnata

This plant is perfect for our 24/7 lives.  It’s known to reduce stress and ease tension from mental overwork, nervous irritability and menstrual pain.  It is a go-to remedy for people who worry too much or for those that exhaust themselves because they don't know when to quit.

Chamomile- Matricaria chamomilla

Gentle enough for babies, chamomile is known to help relax frayed nerves, induce sleep and aid digestion.   Adding camomile tea to a child’s bottle or a breastfeeding momma can help aid a colicky baby and allow the child to sleep.  In homeopathy, it is suggested too much chamomile can cause us to prove the remedy by becoming more stressed, therefore blending chamomile with other herbs allow us to have the greatest benefits daily.

 

To make a cup of tea:

  • Take 1 tsp. To 1 Cup of boiling water

  • Cover and let steep 5-10 minutes.

  • Strain and add honey or a tincture to your tea.


 

For educational purposes only. This information has not been evaluated by the Food and Drug Administration.This information is not intended to diagnose, treat, cure, or prevent any disease.


Inquire about a Health Consultation to get to the root of your headaches and have community herbalist, Tara Gregorio create a custom tincture for your specific needs.

Tara Gregorio

Tara Gregorio, Owner, and Founder of Tara Gregorio Pilates & Wellness is a seasoned veteran with 15 years experience in the health and fitness industry. A STOTT PILATES® Lead Instructor Trainer, Tara has led thousands of teachers- in-training through the certification process. Tara’s knowledge of Pilates, movement, and health is both deep and varied. In addition to teaching instructor level, equipment-based classes, she teaches workshops on topics ranging from anatomy and special populations to athletic conditioning and injury.

Tara’s clientele seek her out for her expertise in pre- and postnatal fitness, breast cancer recovery, osteoporosis, scoliosis, and injury rehabilitation. Tara has a B.S. in Fitness Management and is ACE, Pink Ribbon, STOTT PILATES and 200-hr Living Yoga Certified.

A holistic health practitioner, Tara is also a herbalist and homeopath with over seven years experience and training. Tara develops her own natural remedies, which she features in her product line, TG Herbals. TG Herbals, founded in 2014, is a diverse and growing line of tinctures, bug sprays, salves, and herbal tea blends. A mother of active, three-year-old twins, Tara also specializes in remedies for teething, colic, diaper rash, mastitis, insomnia, pelvic floor incontinence, and diastasis recti.

 Tara makes her home in Cold Spring, New York. She accepts clients in her studio for fitness, injury rehabilitation, and herbal consultations.  

For educational purposes only. This information has not been evaluated by the Food and Drug Administration.This information is not intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor when needed. Please note there are affiliate links attached to the blog posts.

TG HERBALS Kiddie Calm

As a mother of twin toddlers, I’m always searching for ways to ease all of the tension that can accumulate in our home. If you are a parent, you know how challenging it is to raise children, work and try to keep your house clean.  It’s overwhelming, to say the least.

One of my favorite things to do is to teach my children which wild herbs they can eat.  We also craft herbal blends, like herbal popsicles and cookies.  A common saying I hear myself say is “I’ll make tea.”

Whenever someone is sick, anxious, or if we have had a busy weekend, I turn to tea to pull us all back together.  At age four, they occasionally ask “Mom, can you make me tea?”.  That is music to my ears.  As an herbalist, I know the herbs will help soothe their tummy, ease their tension and anxiety and release any stress they are having now at age four and as they grow older.

I created Kiddie Calm for the busy family.

Ingredients:

  • Chamomile- Matricaria chamomilla

Gentle enough for babies, chamomile is known to help relax frayed nerves, induce sleep and aid digestion.   Adding chamomile tea to a child’s bottle or a breastfeeding momma can help aid a colicky baby and allow the child to sleep.  In homeopathy, it is suggested too much chamomile can cause us to prove the remedy by becoming more stressed, therefore blending chamomile with other herbs allow us to have the greatest benefits daily.

  • Lemon Balm Melissa officinalis

Known as the “gladdening herb”, this lemon-scented herbs antiviral properties can help fight the flu and cold, useful in fighting the herpes virus, relaxes nerves and may relieve headaches. Gentle enough for children, you may notice a shift in your child’s mood after a cup of tea!

  • Milky Oats- Avena sativa

“Milky oats are the oat tops harvested when they are in their milky stage, during which the oat tops release a white, milky sap when squeezed. “ Filled with Calcium, magnesium and B-complex vitamins; Milky oats are known to calm, tone and strengthen the entire nervous system.
 

  • Catnip- Nepeta cataria

Your first thought of catnip may be of your small furry animal going crazy over their new toy, but in humans, catnip has a more sedating effect. It is known to help restless children sleep.  Also, filled with Vitamin C, Catnip eases symptoms of the flu, cold and bronchitis and also relieves stomach disorders, like colic.  Mountain Rose Herbs suggest; It is gentle and is very useful for children and infants with digestive or emotional disturbances.
 

To make a cup of tea:

  • Take 1 tsp. Of herb to 1 cup of boiling water

  • Cover and let steep

  • Strain and add honey or apple juice for taste

  • You can also add the cool tea to a bottle for gassy, fussy babies.

 


For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

 

  1. Bone, Kerry & Mills, Simon {2013}, Principles, and Practice of Phytotherapy; Churchill Livingstone. Pg. 475#
  2. Brown, Kathleen {1999}, Herbal Teas, 1010 Nourishing Blends for Daily Health & Vitality; Storey Publishing, Pg. 130
  3. https://theherbalacademy.com/oats-benefits-getting-to-know-avena-sativa/

  4. Brown, Kathleen {1999}, Herbal Teas, 1010 Nourishing Blends for Daily Health & Vitality; Storey Publishing, Pg. 134

  5. https://www.mountainroseherbs.com/products/catnip/profile

 

kiddiecalm.JPG

Inquire about Health Consultations with community herbalist, Tara Gregorio to find natural remedies to your chief complaints. 

Tara Gregorio

Tara Gregorio, Owner, and Founder of Tara Gregorio Pilates & Wellness is a seasoned veteran with 15 years experience in the health and fitness industry. A STOTT PILATES® Lead Instructor Trainer, Tara has led thousands of teachers- in-training through the certification process. Tara’s knowledge of Pilates, movement, and health is both deep and varied. In addition to teaching instructor level, equipment-based classes, she teaches workshops on topics ranging from anatomy and special populations to athletic conditioning and injury.

Tara’s clientele seek her out for her expertise in pre- and postnatal fitness, breast cancer recovery, osteoporosis, scoliosis, and injury rehabilitation. Tara has a B.S. in Fitness Management and is ACE, Pink Ribbon, STOTT PILATES and 200-hr Living Yoga Certified.

A holistic health practitioner, Tara is also a herbalist and homeopath with over seven years experience and training. Tara develops her own natural remedies, which she features in her product line, TG Herbals. TG Herbals, founded in 2014, is a diverse and growing line of tinctures, bug sprays, salves, and herbal tea blends. A mother of active, three-year-old twins, Tara also specializes in remedies for teething, colic, diaper rash, mastitis, insomnia, pelvic floor incontinence, and diastasis recti.

 Tara makes her home in Cold Spring, New York. She accepts clients in her studio for fitness, injury rehabilitation, and herbal consultations.  

For educational purposes only. This information has not been evaluated by the Food and Drug Administration.This information is not intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor when needed. Please note there are affiliate links attached to the blog posts.

Client Highlight-Cindy Merryman

Cindy Merryman began taking barre class at Tara Gregorio Pilates & Wellness in 2014. Little did I know she would become one of my greatest clients {and my first employee!}

When she began, Cindy struggled with her weight but also hip and lower back pain.  She loved the barre class but occasionally it left her with hip pain.  She invested in private pilates sessions to learn the correct exercises for her hip and attended group classes whenever we offered them on the weekend. Currently, She attends pilates classes 2-4x week.  

Cindy also embraced the diet workshops we offered like Eat To Lose and the 5-Week Restart; shedding up to 30 lbs. over the past three years.   She continues to eat gluten and dairy free, which she finds gives her more energy and funny enough.. less hip pain.  

Read more below about Cindy's experience. We are so proud of her success!

What is the #1 Change you have felt since coming to Tara Gregorio Pilates & Wellness?

I feel stronger and am more toned.  I love how my clothes fit now. 

What changes have been unexpected?

My awareness of how my body feels.  I feel like I have more energy and focus. 

What do you love about Tara Gregorio Pilates & Wellness?

I love the personal attention, the warm and friendly atmosphere and the knowledge Tara shares. 

How would you describe Tara Gregorio Pilates & Wellness?

The studio is bright and welcoming.  Tara and her staff are friendly and knowledgable.  They listen to their clients and offer workshops on issues many women are facing like osteopenia and pelvic floor disfunction. 

What would you tell someone who is considering coming to the studio but is unsure?

I would encourage them to visit the studio, meet the staff and arrange an exploratory session, it makes you think about what your health goals are and it's the first step.  Just try it, you'll love it!

 

2017

2017

2010 Cindy Merryman 

2010 Cindy Merryman 


Tara Gregorio

Tara Gregorio, Owner, and Founder of Tara Gregorio Pilates & Wellness is a seasoned veteran with 15 years experience in the health and fitness industry. A STOTT PILATES® Lead Instructor Trainer, Tara has led thousands of teachers- in-training through the certification process. Tara’s knowledge of Pilates, movement, and health is both deep and varied. In addition to teaching instructor level, equipment-based classes, she teaches workshops on topics ranging from anatomy and special populations to athletic conditioning and injury.

Tara’s clientele seek her out for her expertise in pre- and postnatal fitness, breast cancer recovery, osteoporosis, scoliosis, and injury rehabilitation. Tara has a B.S. in Fitness Management and is ACE, Pink Ribbon, STOTT PILATES and 200-hr Living Yoga Certified.

A holistic health practitioner, Tara is also a herbalist and homeopath with over seven years experience and training. Tara develops her own natural remedies, which she features in her product line, TG Herbals. TG Herbals, founded in 2014, is a diverse and growing line of tinctures, bug sprays, salves, and herbal tea blends. A mother of active, three-year-old twins, Tara also specializes in remedies for teething, colic, diaper rash, mastitis, insomnia, pelvic floor incontinence, and diastasis recti.

 Tara makes her home in Cold Spring, New York. She accepts clients in her studio for fitness, injury rehabilitation, and herbal consultations.  

For educational purposes only. This information has not been evaluated by the Food and Drug Administration.This information is not intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor when needed. Please note there are affiliate links attached to the blog posts.