Clean & Green Products

Beauty Products

@katenetton.. here is my google doc. packing list as you recommend :). Such a great TIP especially for people – me 😉 who travel A LOT = exhausted…

Packing List

A Few Fav Beauty Products

      1. Korres Lotion  I use this everyday after the shower (body lotion)..not face… to help plump and soothe my dry skin. It is especially helpful after spending  time in the lake. KORRES

      2. homemade bone broth (i do chicken) This is literally my #1 go to. Bone Broth. This helps with EVERYTHING. lips. skin, age spots, muscle, immune system, hair and nails. I HIGHLY recommend drinking bone broth every week AT LEAST.

PS. I have not tried the above Hy-Vee recipe BUT I did work for them and trust that they did an amazing job with this one! My recipe will be posted soonish

     3. Unite Classic Detangelor This stuff is new to me. With that said…I am not sure how “green” it is but I am 100 % confident it works great), and helps with the lake hair/ leaves it silky even after a ride on the boat or swimming. UNITE

   4. Essence LASH Mascara Princess Inexpensive and perfect. must have.

Essence Last Mascara Princess only…$4.99

Have a great week!!….Safe travels and BIG blessings to my coaches (ALL of U) who inspire me everyday. One of the best fitness coaches out there, @katenetton… Kate is an awesome beach body coach. XO! Packing List posted over < for my current trip in Arnold, MD.

Have a great week!! 




Link below is an opportunity to help launch your business. Email me for questions. I use honeybook for finances and bookings and love it! 🙂 Shout out to Elise Hodge for her inspiring blog posts about time and similar topics!!


Don’t forget to splurge on your green juice!!

~ Only dead fish go with the flow ~

Being busy doesn’t make you any more important than the person next to you…  repeat after me… “it is not about you” 😉  Being busy doesn’t increase your value. Being busy doesn’t determine your worth.Can we stop glorifying busy? 

 I have been at times, afraid that if I said ‘no,’ they wouldn’t like me, or wouldn’t trust me, or wouldn’t think of me as a good friend.  You might be familiar with the phrase “the people-pleasing disease.” I think that’s a truly fitting description of what this feels like. While it may give you some momentary satisfaction, it will only end up hurting you (your spouse, kids, etc).

I try to prioritize the most important things first. For me,  that’s God,  and my spiritual, mental & physical well-being.From that place,  I ask myself a few questions to determine whether I give a “yes” or a “no.”

  • Will saying yes to this commitment mean I won’t be able to get my work commitments done?
  • Will this fill up my entire weekend?
  • Does this allow me to have space in my day to reflect and spend time with God?

Fun links

Ladies make money 🙂

Is it TIME to quit your day job?!

Healthy skin care 101

What are your priorities, and how are you protecting them? Amen to the ^ …it is hard…not easy to accept hey, “it is not about me/you”….It is though about what HE created and is creating for the glory of our lives. Don’t worry you got this. What a relief! Cheers XO,


Couscous For The Fourth



Couscous Salad 

Serves 16


Total Time- 1 hour  

  • 2 bags Greek and/ or your choice of Couscous
  • olive oil
  • tomatoes
  • garlic
  • lemon
  • dill
  • whatever you want…
  • Kalamata olives 
  • Onion


  1. Heat a large saucepan over high heat. Cook couscous according to package instructions.
  2. When your couscous is cooked through make sure to drain off the water and rinse.
  3. Transfer to a larger bowl.  add remain ingredients above. cover, refrigerate and enjoy! 🙂

Cheers to the freakin’ 😉 4th of July!!

This post is dedicated to my tuck tuck and good friend Sheana Marie Story who passed 1 year ago today.

Hey, this is my revamped recipe ya’ll. I hope you enjoy it!!






Prayers to my little Wolfe named Tucker. Danger Don has told us that he needs to put our loved and soon to be missed dog Tucker down. We know that Tucker will be missed greatly….but that He is going to be in heaven with our loved angels….mom and many more who will  be with him. I love you Tuck Tuck. 🙂 

PS I will miss my sous-chef Mr Tucker….he always did a great job sifting through my recipes…literally haha… lil tuck tuck.


Fun memories of him will always be with us!!! 🙂

At Last!



July 1st post

Hi Everyone!

I am so excited to say, I have finally found out what my password is (crazzzy) right, but I can blog again. July 1st is here ever so bright and I am feeling ever so strong and BRIGHT myself I must say. Thank you for being patient with me while I continue to “re vamp” this website. 

I have a lot of fun things to talk about from:

  • Our food system
  • Improvements we have been making
  • beauty
  • my favorite products
  • chicken broth and/or bone broth
  • and much MUCH much o more 🙂


Happy July 1st and see you soon!!


Niki Maria Cade 🙂

Your Quick Guide to Buying Chicken


It’s so easy to get tricked into buying the wrong chicken. By the wrong chicken I mean chickens that are raised inhumanly and are not healthy for our bodies.

Many meat companies will advertise their chicken with words like “natural”, “humanly raised”, and “cage free”. Don’t fall for this trap!

Companies with chicken labled with “natural” or “humanly raised” have been caught raising their chickens on factory farms where they are typically raised in areas where they can’t move freely, have no access to natural light, are fed antibiotics and have been bred to be gigantic ( the average chicken in the 1950s was 2 pounds and now they can weigh up to a whopping 9 pounds!)

The term”no added hormones” also fools us and gets us confused with the term “no antibiotics”. When shopping for chicken remember growth hormones are banned from poultry production. “Cage free” also doesn’t mean anything to us because this only applies to chickens raised for egg production. See how these big food corporations are tricking us just to make the big bucks?! So sad.

What to Look for when Buying Chicken:

Animal Welfare Approved

Global Animal Partnership

Certified Humane

Certified Organic

Whenever possible buy from your local farmers and ask how their chickens are raised!

Have a great week!





Drink Green


Day 2~ How to Drink  Green Daily

Try to drink a green drink everyday~ A smoothie or juice made from mostly kale, spinach or other leafy greens. Nutritionists recommend to eat 6-8 servings of veggies and fruits a day. If you drink 1 hardy (12) ounce glass of fresh veggie juice it should give you a whole days worth of what you need to consume.

I have been drinking an awesome green drink every day for a week now and feel great! .. I’ve also lost a few pounds 🙂 BIG PLUS especially when I can’t go running.

You May ask why?

  • Pesticides, genetically modified seeds, and conventional farming have depleted key vitamins and minerals from our soil. For example, a zucchini today does not have the same amount of nutrition as a zucchini did twenty  years ago… :(. Because of this we need to overcompensate through eating as much whole plant organic veggies as possible. Drink a green drink then…cheers!
  • You are saying goodbye to toxins by detoxing naturally. Many diseases are triggered by poison consumed from polluted foods with pesticides and GMOS. Drinking green is a quick way to detox from these poisons. Chlorophyll (what makes a leaf green) is what helps make this happen.
  • Green foods protect against all kinds of cancer.
  • Helps you get thin and fit.
  • Improves digestion

Ways to Get These Greens In

Blend IT- Use a Vitamix ( they work GREAT)

Juice IT- Add carrots to get longer eyelashes 🙂

Take a Wheat Grass Shot

When it Comes to Store -Bought Drinks….

First things first. 100% juice does not mean anything. Food companies can say 100% juice on the label even if it has additives and preservatives… Oh boy is right…

How to Choose the Best Store -Bought Juice

The best raw organic juices you can buy are below:

  1. Suja Juice
  2. Suja Elements
  3. Juice Press
  4. Organic Avenue
  5. Luna’s Living Kitchen
  6. Viva Raw
  7. TumericALive
  8. Blue Print
  9. Evolution Fresh
  10. Trader Joe’s (some)

Do not Buy- Contain GMOS and pesticides amongst many other negative ingredients for your health

  1. V8
  2. Naked Juice
  3. POM Wonderful
  4. Simply Orange
  5. Tropicana
  6. Ocean Spray
  7. Minute Maid
  8. Mott’s
  9. Del Monte
  10. Welch’s













Breaking Free From Toxins


I have been inspired to “break free”.
Im excited to get rid of polluting foods in my body and replace them with foods that are truly healthy! One reason being I still have a broken foot and can’t run for another MONTH so I’m taking on something new, fun and educational.  I’ve chosen to do this by following The Food Babe Way 21 day plan to get rid of toxins, lose weight (without counting calories-no way!) and feel well, wholesome and energized. This isn’t a diet! … Just a way to start a new and healthy lifestyle through eliminating toxic chemicals that are in our food causing all kinds of health problems. I’ll be blogging about tips I learn that are helpful for me and what I believe will help you in so many ways so stay tuned!

So far I have learned easy things to do that make me feel energized. From drinking lemon water to learning how to shop and buy truly healthy organic foods, I feel my lifestyle changing in a positive direction. Get excited and follow this 21 day plan with me!

Day 1 ~Cleanse your body daily with a morning lemon water gig

Drink a cup of warm lemon H2O with cayenne pepper when you awake in the morning. (Organic ingredients please!)

Health Benefits:

Stimulates your liver- the main detoxing organ in the body that helps with healthier skin, clearer eyes, better attitude and more balanced weight.

Increases fat burn by improving your digestion~ If our digestive system isn’t working it’s almost impossible to loose weight. Poor digestion can prevent the body from absorbing the nutrients it needs to burn fat.

Drinking warm lemon water stimulates saliva and sends a signal to the body to get things rollin.

Vitamin C~fights cell damage and strengthens immune defenses. You should start to get sick less and able to keep going on strong!!:) Limonin in lemons also helps prevent cancer.

What about that cayenne?! ~burns body fat by boosting your metabolism just like any spicy food does. It also fights food cravings, has a healing effect on your digestive system, high in vitamins A,C, and B complex; calcium and potassium.

How we do it!

Before bed fill electric kettle with filtered water. Set out a lemon and cayenne pepper. As soon as I wake up I start the kettle get ready then pour hot water into a glass half full of room temp water. Warm water is close to your body temp so your body will process it better. Too hott of water can kill off benefits of live enzymes in the lemon. Squeeze a whole lemon or half of a lemon in the 8 ounces of water and add cayenne. BOOM! A BAM to start the day off right! 🙂

Next up~ add some green to your daily liquid intake!

Cheers and healthy drinking everyone!


Wild Soup

unnamed-1Just recently I went to an awesome hot yoga class at Power Life here in Des Moines. The class started off with a quote by Martin Luther King Jr…. Idk if you have ever heard of him but I sure have ;).

“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.”

I know myself and many people my age would feel comfort from hearing that…being recently out of school, starting a new job or relationship can be tough but if you just keep on moving… you’ll be just fine! I relate to this especially when it comes to the big question of “to work out today or not”?…just keep moving forward with your workouts to the best of your ability. Mine currently.. I have to walk (swollen foot) either way walking is better than nothing, I’m still moving forward, right? 🙂

Here is an outstanding comfort soup that you must try! I made it one time and gave it an a+  tastyness~so good ah! I call it Wild Soup because it is made with wild rice and a variety of “wild” mushrooms. It’s perfect for the winter and extremely healthy!

Wild Soup

1 cup wild rice

3 tablespoons olive oil

2 carrots, chopped
1 large yellow onion, diced
1 pound mushrooms, baby bellas and or shitake diced
2 cloves garlic, minced
1 tablesoon fresh oregano
3 tablespoons all-purpose flour
3/4 cup white wine
1 bay leaf
1 or 2 leftover cheese rinds, optional, for deeper flavor
4 cups vegetable or chicken stock
1 cup coconut milk OR whole milk or heavy cream
2 teaspoons salt, divided

Bring a pot of water to a boil. Add the wild rice and one teaspoon of salt, and reduce to a simmer. Cook for 40 to 50 minutes, until the rice has burst open and tastes tender. Keep adding water if it begins to boil dry.

While the rice cooks, prepare the rest of the soup. Heat olive oil in a Dutch oven or stock pot over medium-high heat. Add the onions, garlic and carrots with a dash of salt, and cook until the onions have softened and turned translucent, 3 to 5 minutes. Turn the heat down to medium and stir in the mushrooms and another half teaspoon of salt. Cook until the mushrooms have released all their liquid and turned dark golden-brown, 15 to 20 minutes. Don’t skimp on this step! This is where the soup gets its deep, rich flavor.

Add oregano ( I used fresh), and cook until fragrant, about 30 seconds. Sprinkle the flour over the veggies and stir until the vegetables become sticky and there is no more visibly dry flour. Increase the heat again to medium-high and pour in the wine. Stir and scrape the brown bits from the bottom of the pan. Continue simmering until the wine has reduced by about half and the liquid has thickened a bit.

Add the cooked rice, bay leaf, cheese rinds (optional), and stock. Bring to a boil, then reduce to a simmer. Simmer for 20 minutes to meld the flavors. Add the coconut milk. Simmer for another 10 to 15 minutes until the soup has thickened to your liking.



Whats New

There is something comforting about Fall coming around the corner. For me Fall is a time that represents new beginnings, goals, and fresh starts :)…it’s kind of like how starting a new school year feels. My fresh start will begin on September 5 when I return home from my journey full of traveling for 3 months~bittersweet

For now I’m in Turkey, Istanbul taking in the strong culture and new scenery. Today I visited the Blue Mosque and Agia Sophia full of years of history and religion. We have also visited the Egyptian Spice Market where they sale a plethora of spices along with nuts, dried fruits and traditional Turkish products. Here is a quick snap shot of Istanbul adventures so far!

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See you soon Iowa!