holistic health

Episode 46 | Finding Freedom + Joy in Healthy Living with Meredyth Cann


You will fall in love with today’s episode with the bubbly and endearing Meredyth Cann of Meredyth Delayne Nutrition.  Meredyth is a fellow NTP and in our words, “She’s just our people.” We absolutely adore her take on nutrition and healthy living and know she’ll be a light in your day.

On today’s episode, Meredyth shares how a rough time in her life led her to the field of nutrition, how powerful a nutrient-dense diet was on impacting her emotional and physical well being and how this drove her to share her passion with others. She also gives us some helpful tips on how to make healthy changes stick, creating a mindset shift and really making it a lifestyle.  Meredyth goes beyond just the aesthetics of nutrition, really getting to the heart of the matter and her fresh take on healthy living will leave you inspired.

We hope this episode inspires and encourages you to continue to take your healthy journey forward, one day at a time, one bite at a time and to always find beauty in the process!

And before we go, we wanted to let you in on a giveaway opportunity! To celebrate our 50th episode, coming up in a few short weeks, anyone who leaves a Colorful Eats podcast review in iTunes will be entered to win a super awesome healthy living gift…giveaway deats to come! We will announce the winner during our 50th episode! Add a little reminder in your phone or planner to leave some love in iTunes and we’ll enter you to win! I’d say that’s a win-win!

Highlight Reel

03:02 | Caroline’ reads a sweet listener review

06:30 | Meredyth shares how she went from grief to emotional grounding

11:39 | What motivates her to live a healthy life, beyond the aesthetics

16:00 | How Meredyth founding freedom and joy within healthy living

22:00 | Meredyth’s anti-quick fix encouragement

34:30 | Don’t take yourself too seriously

Download Episode 46 in iTunes!

Thank You To The Nutritional Therapy Association For Sponsoring This Episode—Real Education For People Who Believe In Real Food.




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We're Expecting! [plus, Europe recap + Grain-free Cauliflower Crust Grilled Cheese

Cauliflower Crust Grilled Cheese.Alo Wellness [ I wrote this post almost two+ month ago, but I was having issues with my site so never published it. Forgive me for my absence! It's good to see you again though friend! ]

Wow, it’s been a while and life has been busy, fun, tiring and exhilarating all at the same time. There is so much to talk about…where do I begin!?

Ok, let’s start with the most beautiful news of all. WE’RE HAVING A BABY! Our little one is growing rapidly and we are so excited to meet HER in December! We are so filled with excitement, gratitude and sheer joy! It’s been so hard to contain this news!

Prior to our first ultrasound around 9 weeks, our anxiousness had been unbearable at times. In October of last year [2014], we experienced the loss of a twin pregnancy which left us deeply saddened, but at the same time incredibly hopeful for the Lord’s perfect plan for our family. When we heard the heartbeat this time, it was like nothing we have experienced before.

“There is no sweeter sound than when at some point you have heard the deafening silence of a heartbeat’s absence.”

This quote, from a mama and blogger who experienced loss herself, hit me like a ton of bricks. How true. How insanely true. That sound was the most beautiful I have ever heard and I praise our Creator for making it possible. What a gift to be able to carry a child, with all the multiplying of cells, differentiating tissues, growing organs, defining facial features, etc. A miraculous feat.

Matt and Justine Alo Wellness



I’m sure you will be seeing a lot more about this and how life changes during this incredible experience we call pregnancy. So stay tuned!

Next up, back in late April/early May, we spent two weeks in Europe and enjoyed some amazing food, great friendship and beautiful sites. Though tainted by the less than fabulous feelings of first trimester bliss, Paris brought us delicious dishes and beautiful sites and Italy was filled with naps, mozzarella, tomatoes and basil. Oh yes, and great friends, rolling Tuscan hills and more naps. Sad, but true!

My favorite was Chianti, a gorgeous region of Tuscany, just south of Florence. We ate some of our favorite dishes there, walked the hills of a 5th generation vineyard and while I enjoyed Italy’s finest mineral water, the hubs enjoyed the fruit of their labor.

Here are a few highlights of the trip...

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Mona Lisa in the flesh...well, kind of // Boarding a yacht for dinner on the river // beautiful hor d'oeuvre // photo booth fun on the yacht


Canal view near our Venetian apartment // #gelatoeveryday // a Venice "must" - gondola ride with great friends! // our departure from Venice


Wine tour on the property we stayed at in Chianti, Tuscany // homemade meatballs...enough said. // the view from our little apartment in Chianti, Tuscany // barrel room kisses! this room was 100+ years old and used to be for curing meats

Given our recent addition, this trip is probably the last of our international travels for a while. That’s fine with me. Maui, here I come! No passports and broken foreign language communication- bring it on!

Since I’ve started to feel better in the past few weeks [remember this was two months ago!] and my energy has been on the rise, I have finally been able to get this couch-shaped butt of mine back into the gym. I have been taking it easy to start, but also keeping in mind that I am training. I am training for labor. A marathon where one needs serious mental and physical preparation to help ensure the best outcome. No, I won’t be running an actual marathon and I know it can be done with no forethought whatsoever, but I want to be ready.

With all this newfound energy, I have started back in the kitchen as well, my happy place. Oh, it is good to be home. I have been playing with a little more grains than I usually do as I have had more of an affinity to them since I’ve been pregnant. I figure a properly prepared (soaked) oatmeal bake is far better than the Lucky Charms I was eyeing during a TV commercial. Am I right?

Nutrition during pregnancy is so incredibly important, I cannot stress that enough. I will be talking about different aspects of prenatal nutrition in the next few months [and beyond] as this is one of our best forms of prevention.

So, the other day I got a little crazy and played with a new idea: a grain-free version of the traditional grilled cheese sandwich. Yes, you heard me right.

I used to love grilled cheese sandwiches, on whatever kind of bread one could conjure up. Nowadays, I stick to an occasional properly prepared, traditional sourdough bread, but I was wanting something I could indulge in any day of the week in a grain-free version, keeping my blood sugar stable.

Guys, to my surprise, this turned out amazing and I have a new favorite cauliflower recipe to add to the bunch! It does take some effort to prepare the cauliflower bread (sauté cauli, form “bread” slices, bake, then grill…) BUT it is SO worth it! And you can always prep the cauliflower ahead of time and just form the “bread” when you’re ready to get your grilled cheese on!


Cauliflower Crust Grilled Cheese.Alo Wellness


So, without further ado…I introduce to you the Grain-Free Cauliflower Crust Grilled Cheese! There are endless possibilities for this bad boy so please, let me know what you do to make this recipe your own!

Happy eating y’all!


[yumprint-recipe id='9']grilledcheesealowellness



Like what you see? Share the love! Then join our monthly mailing list here to receive tips for healthy living, real-food recipes and updates on Alo Wellness workshop + events!

Interested in working one-on-one with Justine? Check out the Alo Wellness Shop and all the ways she can help make real food and healthy living a reality in your life. 

Handmade Lavender + Lemon Essential Oil Candles

lavender + lemon essential oil candles One of the things I enjoy most about my field of work is the unexpected aspect of healthy and non-toxic living. Health and wellness is not just about what you put in your mouth or what foods you'd be better off avoiding, but also encompass what you put ON your body, the air you breath, the environment you dwell in, your stress levels and mental wellbeing. 

It has been quite a journey learning how to clean up my environment, switching to holistic and chemical-free beauty products, decreasing harsh chemicals in the air I breath, taking my thoughts captive to support my dreams and wellbeing and how I can inspire and educate others on how to do some of the same.

Because we only get one body.

And that body needs us to be an advocate for its wellbeing because sadly, the companies that are selling the many foods and products we consume each day are not. 

Don't freak out here. No need to go and spend $90 on a holistic facial toner or rose petal infused lotion. The beauty in non-toxic living is the simplicity of it. With a few base ingredients, some essential oils and a little heart, you can rock out just about any alternative to your current beauty regimen. 

This is an area I will begin incorporating on the blog because I feel that everyone who is anyone can benefit from it. We all use different beauty, house cleaning, air freshening, painting, [etc.] products so we can all stand to learn how to clean up our environmental toxins, why we need to for our health [and the health of our offspring] and how to begin incorporating clean, non-toxic living for everyday, real life. 

Awareness is key here. Ignorance may be bliss in the short term [maybe], but we know that the synthetic chemicals, heavy metals, artificial scents and colors, among others, can have serious effects on our health and if you're of childbearing age, the health of your future littles.

So, making a choice to live a non-toxic life has incredibly powerful effects on your health, both in the present and your many years ahead. That's pretty powerful, huh? 

Today I want to start this journey with a super simple recipe to make non-toxic candles. There are endless possibilities with these bad boys and I encourage you to have fun with this. You can change the essential oil combinations, the fruit or herbs you add to the candle, the size and shape of your jar and more.


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But first, why does it matter what candles you use? I'm not putting it on my skin or ingesting it, so how does a burning candle effect my health in any way? Ah, great questions my friend.

How Your Candles Can Be a Source of Toxins + What to Do About It

  • Aromatherapy candles often use paraffin, a petroleum byproduct which releases carcinogenic soot into the air when burned. This can aggravate those with asthma and allergies and those with other lung or heart problems. Burning a paraffin candle is like filling your home with diesel fuel and can be as dangerous as second-hand cigarette smoke. There can be numerous other toxic chemicals released from burning paraffin candles, many of which are found in other products like paint thinner, varnish removers and lacquer [that is some pretty harsh stuff!].
    • Look for vegetable based waxes like beeswax or soy which burn clean and do no release toxic compounds into the air you breath. Both options are great for making your own candles and can be found on Amazon. 
  • The American Lung Association says, "Refrain from using scented or slow-burning candles that have additives." The very reason most of us burn candles is to fill our homes with warm, sweet scents that remind us of baking cookies or being in our favorite spa, but these very smells we love an can be irritating to skin, lungs and eyes and can cause organ system toxicity.
    • Choose candles that are scented with essential oils or try your hand at making your own candles where you an use a variety of essential oil combinations that can actually work to purify the air with their antimicrobial properties. My favorite combo is lavender and lemon, obviously. See recipe below.
  • Toluene and benzene can be released into the air from the sooty residue of burning candles. The Environmental Working Group gives these two ingredients as 10 for their overall health concerns [based on a 1-10 scale with 10 being the worst]. Toluene is a potent neurotoxin and has been linked to toxicity of the immune system and blood cancers like malignant melanoma. No thanks.
    • Again, go for beeswax and soy candles that take pride in a non-toxic product or make your own! 
  • Candle wicks, especially from older candles, can be made with lead. A candle with a lead-core wick can release five-times more lead into the air than what is considered hazardous to children and exceeds EPA pollution standards for outdoor air. Lead exposure is linked to hormone disruption, learning disabilities, behavioral problems and numerous other health problems. The good thing is that lead-core wicks were banned in 2003. There is an easy test to see if your wick contains lead- rub the wick on a piece of paper, if it makes pencil like marks, trash it. Also, you can use your fingers to separate the wick and look for a visible wire inside.
    • Look for wicks made of paper or cotton and have "lead-free" on the label.

For those individuals struggling to lose weight, I highly recommend starting to swap out your potentially toxic candles [and other beauty and cleaning products] as these chemicals and other compounds can accumulate in adipose [fat] tissue. This makes your body pretty apprehensive to let go of the weight, after all, those fat cells are protecting you from the dangers of those nasty chemicals! [Check out the Get at the Roots Program to learn how you can address this issue and many more that may be keeping you from releasing the weight for good!]

Candles are not the only ways to release warm, sweet scents into the air. Try some of the below tips to help bring clean scents to your home.

3 Tips to Scent Your World Without Candles:

  • Diffuser or nebulizer- use either to bring not only the wonderful scents of your favorite essential oils, but also the incredible benefits they harness.
  • Take a warm bath with Epsom salt and lavender, ylang ylang or geranium essential oils. If you do not have a whole house water filter, I would recommend purchasing a Crystal Ball Bath Dechlorinator to eliminate some of the chlorine from your water prior to you soaking.
  • Rub essential oils behind your ears, on your temples or on the bottoms of your feet to help relax or invigorate, whatever you're looking to feel. Make sure you choose pure oils and use a carrier oil for babies and children.




Ok, now for the good stuff! I love these candles and I have them burning around our home. The first time I made them I couldn't smell anything so I made sure to add quite a bit more oil the next time around. You can adjust the oil combinations to your liking, skies the limit!


[yumprint-recipe id='6'] 

Questions about essential oils or other whole food supplements? Please contact Justine Campbell, RD, NTP to learn more about the science behind these awesome compounds and how to make them part of your non-toxic medicine cabinet. 

Interested in working one-on-one with Justine? Check out our Shop and all the ways she can help make real food and healthy living a reality in your life. 

Like what you see? Share the love! Then join our monthly mailing list here to receive tips for healthy living, real-food recipes and updates on Alo Wellness workshop + events!

[Video] 4 No-Brainer Tips to a Healthy Holiday Season

photo-11 The holiday season is upon us and there is no better time than now to make healthy choices for ourselves and our family. But this is no easy task my friends. Not with all the cookie exchanges, party invites and lazy days lounging by the fire.

I absolutely adore fall and the start of winter because it means more excuses to throw parties, spend extra time with loved ones and cook up a storm. I’m sure I’m not alone in this.

These very things we are so grateful for during the season can be the very things that leave us 10 lbs heavier at the start of the New Year, tired and in a sugar coma. The holidays have become for many, a time of total and utter indulgence, but I’d like to challenge you to a better way this year.

One that involves YOU feeling fabulous by the start of 2015.

So, how does one conquer the holiday season and come out victorious?

Take a peak at our very FIRST YouTube video for tips to nourish and flourish this holiday season!

Head over to YouTube: CHECK IT OUT HERE!


Like what you see? Please, share the love!

Then join our monthly mailing list here to receive tips for healthy living, real-food recipes and updates on Alo Wellness products and services!