mediterranean diet
Baby Hanley, all about carob & lots of fall recipes up on the blog! 

Excited to announce that I had my baby 5 days after my due date in August, Hanley Dev Grogan. He couldn't be any sweeter! 

I've never been a baby person, so I was a bit nervous about how life would be once I left the hospital and took our new baby home. However, I'm loving motherhood and caring for little Hanley! I smother him with kisses and smiles all day and think that every little sound and facial expression he makes is super cute.

But in all honesty, I had NO idea how hard the recovery from giving birth would be on my end. You usually hear after someone has given birth, "Mom and baby are well" - but is mom really well?  I certainly wasn't!  I'm still healing and will be for quite some time.

To be the best mom that I can be for Hanley I had to make a solid commitment to not skip meals each day and fuel myself with plenty of water and healthy, wholesome foods. I also made it a priority to get rest whenever possible. I knew that both of these things would assist in my healing process. However, in order to do them I had to ask for HELP. My closest family and friends have been so supportive during this time. Because I've made healthy eating and sleep my priority I've been able to be as present as possible each moment for Hanley and most importantly enjoy it. Just another testament to how powerful making a commitment to your health and sticking to it is! 

What commitment can you make for your own health? What do you need to make a priority right now?  I encourage you to determine this and then if needed, reach out for support/help. Asking for help is a sign of strength, not weakness!

Lauren F. Grogan
Holistic Health Coach
Registered Yoga Teacher
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Carob Cake in a Cup
Since I've been breastfeeding my new little man, I had to start watching my chocolate intake. I knew this day was coming so I was sure to gobble up the rest of the chocolate in my house but stock up on carob powder and chips before my due date. I originally started consuming carob years ago when I was diagnosed with osteopenia, since it helps fight again osteoporosis. How cool is that?  

What is carob?
Carob is often used as a substitute for chocolate or cocoa powder in cakes, cookies, and candy.  While carob powder doesn't have as 'chocolatey' taste as chocolate does, it is much sweeter than cocoa so you don't need to add sugar. You can even mix carob into milk or water for a hot chocolate or chocolate smoothie!

Carob is also naturally caffeine free so it is great for those avoiding it or giving it to children!

Health benefits of carob:
1.    Improves digestion.
2.    Lowers cholesterol level in the blood.
3.    It acts as an antioxidant.
4.    It can be used to treat diarrhea in children and adults.
5.    It contains an active substance that is effective against asthma. Carob is also used for asthma problems caused by allergies.
6.    It doesn't contain caffeine. It works nicely for patients that have high blood pressure.
7.    It can help to prevent lung cancer, if used regularly.
8.    It contains vitamins E and is used for the treatment of cough, flu, anemia and osteoclasis.
9.    Carob tannins have Gallic acid. Gallic acid is analgesic, anti allergic and antibacterial. It is also antioxidant, antiviral and antiseptic.
10.    It is used for the treatment of polio in children, as the Gallic acid in carob tannins helps to prevent polio.
11.    It is rich in phosphor and calcium. For this reason, it is used in the fight against osteoporosis.

1 rounded tbsp almond flour
1 rounded tbsp cacao powder
1 tbsp maple syrup or honey
1 tbsp milk of your choice
1 whole egg
1 tsp vanilla extract
Sprinkle of cinnamon 

Whiz all ingredients together in a blender or whisk very well until fully mixed. Pour into mug or ramekin, sprinkle with cinnamon and nuke for 1.5 - 2 minutes (one of the only times I make an exception for using microwave!). Remove (careful, it's hot!) and enjoy as is, or I prefer topping this with a dollop of So Delicious's coconut whipped cream with some chopped up fruit!

Note: If you're looking to make this into an even healthier treat you can add either or both of the following to the recipe above...
1 tsp chia seeds
1 tbsp collagen powder
1/2 tsp coconut oil 
Listen to Me Sing
in That Kirtan Band
As you've noticed in past emails, my friends and I have been hosting different kirtans each month. We are now officially a band and cut our first single! Please click on the image below to hear our track and keep up with our gig schedule via our Facebook page. All are welcome at our kirtans, especially newbies!  Please come to share your voice with us and experience the bliss. (Kirtan is devotional chanting, a form of Bhakti yoga.) 
Lauren's Bloggings & Archive 
Here's what I've been blogging about during this past month:

Zucchini Bread Muffins
Slow Cooker Coconut Curry Chicken
Overnight Chia Oats
Roasted Cauliflower
Apple Crisp
Pumpkin Chili
Nourishing Bone Broth in 5 Simple Steps

If you're behind on some newsletters, here is a full archive