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Three Easy Recipes and Yoga Poses to Ground, Uplift and Invigorate with Nourished by Heidi

Three Easy Recipes and Yoga Poses to Ground, Uplift and Invigorate with Nourished by Heidi

Heidi Gerlitz is an Austin based entrepreneur, passionate about sharing her love for health and wellness. She owns and operates a Personal Chef and Yoga Instruction business called "Nourished by Heidi," which provides customized nourishing and delicious meals to the Austin area. She offers yoga to students through group, private, corporate and celebratory lessons in the pursuit to help people feel at peace in their bodies! Heidi is a Superflower.


Waking up, brushing your teeth, throwing on some clothes and out the door... you’re lucky if your busy morning is that simple. Then there is the rest of the day! Although a full day is rewarding, settling down in the evening may be a little tricky. My favorite way to ground (A.K.A. settle) at the end of a big day is with a comforting dinner and what is more comforting than a tasty pot of Red Coconut Thai Curry? This one pot recipe is fast, healthy, has an easy clean up and is absolutely delicious. The curry is made with a Thai Curry Paste, which is mild in spice but packs a punch of flavor. The paste is slightly sweet from the tomato and has a richness to it. This dish is zesty, creamy, warming and something that even the kiddos will love. I often make this curry to meal prep for the week, as it can last up to 5 days in the fridge. You can make this dish vegan or you can easily add the protein of your choice. This recipe has chicken but if you prefer not to use it, just pretend like it doesn't exist and go about cooking with your bad self.

Red Coconut Thai Curry

Yields: 4 servings
Total Time: 40 minutes
Cook Time: 30 minutes
Prep Time: 10 minutes

Red Coconut Thai Curry- A fast, nutrient packed, low carb, comfort food the whole family will LOVE!


  • 2-3 tablespoons coconut oil
  • 1 medium yellow onion
  • 1 cup broccoli cut into bite size pieces
  • 1 cup diced carrots
  • 1 lb diced skinless chicken breast
  • 3 cloves minced garlic
  • 1 13 once canned coconut milk (I like to use full fat for a richer flavor but lite is a great option also)
  • 3 tablespoons ​Thai Red Curry Paste
  • 1 tablespoon coconut sugar or honey
  • 1 tablespoon soy sauce
  • Salt and pepper to taste (start small, 1 tsp at a time)
  • 1⁄2 fresh lime squeezed or 1 tablespoon lime juice
  • 3 cups fresh spinach
  • 1⁄4 cup fresh cilantro or basil (optional)


  1. Heat a large pot over medium heat and add coconut oil. Once melted, add onion, stir occasionally. Cook for 5 minutes or until onion has softened.
  2. Add broccoli and carrots to pot, cook for 10 minutes or until vegetables are tender then add chicken, cook until the chicken is no longer translucent.
  3. Add garlic, cook until fragrant, then add coconut milk, curry paste, coconut sugar and soy sauce, stir until sugar has dissolved and curry paste is blended completely.
  4. Let simmer on medium low for 5-10 minutes, until curry has thickened to desired consistency.
  5. Add the lime juice and spinach, cook 2-3 minutes. Add any additional salt, pepper, lime, coconut sugar or curry paste until the curry is to your liking.
  6. Serve over rice or quinoa and garnish with cilantro.
  7. As you eat your curry take a moment to notice the flavors, the time you spent in the kitchen cooking to do something enjoyable and kind for yourself. Take your time, breath and let your shoulders fall away from your ears. Ground in.

    Yoga For Settling and Grounding Warrior Two or Virabhadrasana II

    This pose requires you to be solid, focused and strong, which will help you center yourself, get in your body and out of your head. It will help you feel in control and capable, which settles a busy mind and relaxes you... plus you get to tap into your inner warrior!
    Some tips:

    1. Stack your front knee (the bent one) above your ankle. If you find your knee sickling in towards your belly or out towards your pinky toe, center it so it is right above your ankle.
    2. Push strongly into your back foot and make sure that your back leg is engaged. Your back toes are spinning a little inwards towards the front corner of your mat.
    3. Drop your back hip in the same direction as your toes. You do not need to have the hips square here. Dropping the hip allows the front knee more room to open and stack over the ankle.
    4. Spread your arms, palms down and roll your shoulders down and back. Look over your front hand...now breath, deep into your belly. Focus your gaze and feel how strong you are. 

    With everything going on in our world these days, it’s easy to feel a little low, it’s understandable. Although it’s important to do our part, in whichever way we can to improve the lives of others, we also must keep ourselves in good spirits. My answer for most things is food. I think we can agree that chocolate is the solution for just about everything, right?

    Here is one of my favorite desserts that is not only delicious but also happens to be easy peasy and so good for you! This chocolate mousse is made with raw cocoa powder, maple syrup and avocado...yes avocado.

    Because avocado is very mild in flavor but is also rich and buttery in texture, it is the perfect ingredient to create a creamy mousse and the dark chocolate takes the spotlight. I know the idea of using avocado in a dessert sounds a little...off, I promise it will woo you. Plus both cacao and avocado are brain foods and mood boosters, packed with healthy fats, antioxidants and vitamin C.

    Avocado Chocolate Mousse

    Yields: 4 servings
    Total Time: 10-15 minutes
    Prep Time: 10-15 minutes

    Avocado Chocolate Mousse- A decadent and GUILT FREE dessert to satisfy your sweet tooth and do something nice for your body!


    • 2 large ripe avocados
    • 1⁄2 cup melted bittersweet chocolate
    • 1⁄4 cup ​Raw Cacao Powder
    • 1⁄4 cup canned coconut milk
    • 1⁄3 cup maple syrup
    • 1 teaspoon vanilla extract
    • 1⁄8 teaspoon salt

      1. Melt the bittersweet chocolate, in a pot over medium low heat for 5 minutes or in a microwave for 15 seconds at a time, until just fully melted. Make sure not to burn the chocolate, stir and set aside.
      2. Add the pitted avocados, the remaining ingredients and melted chocolate to a food processor and blend until smooth and creamy. Taste to make sure it’s sweet and chocolatey enough for your liking. You can always add more maple syrup, or cacao powder 1⁄2 tablespoon at a time.
      3. Spoon into 4 ramekins and place in the refrigerator to set for 1-2 hours. You can eat this right away to have it as a pudding but it will take on the mousse consistency if you let it set.
      4. Enjoy your treat and notice the nice boost you get as chocolate meets your taste buds. I have a feeling the world will feel a little lighter and like a nicer place to be.

          Yoga for Uplifting 

        1. Taking a seated, cross leg position, close your eyes and place one hand on your belly and one on your heart. Notice the warmth from your hands and how comforting it feels to have your hands placed here. Tuck your chin slightly, to have a long back of the neck and a straight spine.
        2. As you inhale, breath in through your nose and as you exhale sigh the breath out. Let the belly and chest get big on your inhale and feel the belly button pull towards your spine, pushing out any stale breath on your exhale.
        3. With every inhale think to yourself, “I am happy with who I am” and with every exhale think, “I am happy with what I have.”
        4. Continue this breathing exercise for as long as you’d like, suggested time is 5-10 minutes.
        5. When you’re done, make an effort to feel those words. Allow the gratitude of who you are and all you have in your life to fill you up. My hope is you feel uplifted and happy. 


          I’m not sure about you but although I wake up early.... I am not a morning person. I like to make a big cup of tea and post up on the couch for as long as possible. Unfortunately, that’s not quite how most people’s mornings actually go (or my own pre-pandemic). If this is your morning... please share your secret. Getting our heads in the game and ready to take on our day, in a span of 1 to 2 hours takes a certain finesse... in other words...perhaps coffee. Having something to get us invigorated, fill our bellies and set us up for a great day can make such a difference and of course... we want it quick am I right? I have just the thing. A Smoothie. Pro tip, invest into a high power blender, you can find used and refurbished ones for a more accessible price. Some of my favorite brands are Vita Mix and Blendtec, I promise you will not regret it. When I think of the perfect smoothie, I want something fruity but not too sweet or sugary. I want it filling, with some protein and I want to sneak as much healthy produce in there as possible. This PB&J smoothie recipe has some covert spinach and hits all the marks. It’s the perfect thing to get your day started off on the right foot and easy to bring with you on the go.

          PB&J Smoothie

          Yields: 2 Servings
          Total Time: 5 Minutes
          Prep Time: 5 Minutes

          PB&J Smoothie- A bright and satisfying way to pack in vitamins and protein. Healthy, delicious and invigorating!


            • 1 1⁄4 cup coconut water
            • 1 frozen banana
            • 1 1⁄2 cup frozen raspberries
            • 1 1⁄2 cup frozen strawberries
            • 1⁄4 cup unsweetened peanut butter
            • 1 cup baby spinach packed
            • 1 tablespoon chia seeds  

              1. Add ingredients to blender and blend until smooth and there is no longer any fruit or spinach visible.
              2. Pour smoothie into two cups and ENJOY! You can have fun adding toppings, such as berries, cacao nibs or coconut flakes.
              3. Remember when you’re drinking this smoothie, you are fueling your body to take on your day, you are capable, energized and full of energy! 

            Yoga to Invigorate Upward Facing Dog or Urdhva Mukha Shvanasana 

            1. Lay on your belly and place your hands, palms down below your elbows. Squeeze your elbows towards your rib cages and roll your shoulder blades towards each other.
            2. Squeeze your legs together and firmly press into the tops of your feet.
            3. Lift your chest forward and up while you straighten out your arms until they are fully extended.
            4. Lift your hips up off of the mat and engage the legs, pressing into the tops of the feet.
            5. Roll the shoulders back and extend the crown of the head towards the ceiling. Be careful not to dump into the lower back by engaging the core.
            6. Take 3 deep breaths through the nose, pressing the palms into the mat and continue lifting the chest.
            7. Imagine breathing in energy and motivation with each inhale and let go of any fears and doubts as you exhale.
            8. Lower down to your belly after 3 breaths and go rock your day!!