Amanda Luukinen

We’re taking self-care to another level in this challenge! This challenge is designed for you to experience a variety of practices and activities that care for all aspects of yourself – body, mind, and soul. So you can show up in 2020 feeling more connected…

Dreaming of cozying up with a warm, comforting bowl of soup? This recipe is a winner for flavor and for health benefits! It’s pretty darn simple, too. This recipe calls for winter squash (known to most as “pumpkin” – not the Halloween variety here). You…

The struggle to find healthy crackers amongst the sea of packages in the grocery aisle is real. Not to mention managing food sensitivities such as gluten, nuts, dairy, and grains, or dietary choices like vegan and plant-based.    You scan the aisle for the “healthy-looking ones.”…

One-pot slow cooker meals are a modern day miracle in the kitchen. Throw all the ingredients in, turn it on, and walk away. Come back in a few hours to see the miracle you created, and ta-da! Plate and serve. (Oh yes!!!) This recipe takes…

The “tree of life” – it’s not only Disney who gets this magical tree.  Even though this tree is featured in the famous “The Lion King” films, most of us don’t know much, or anything, about it.  I certainly didn’t. Now that’s going to change.…

As the world’s craft coffee culture expands, creamy, chocolatey mocha lattes are on nearly every cafe menu.  A mocha is simply a variation of a café latte that combines rich, comforting chocolate flavor with warm roasted coffee and creamy milk.  A coffee-lovers delight! Now, we…

Ensuring a woman has enough magnesium, zinc, and iron can have a positive effect on PMS symptoms.

Social media use can easily make everyone else’s life appear brighter, richer, and better than yours. So, what can you do to have a healthier experience online and stop feeling negativity? I was recently asked by the talented vegan food blogger and soon-to-be IIN Health…

Whether you’re single or in a relationship doesn’t matter this Valentine’s Day. Why? Because self-love doesn’t discriminate based on your relationship status. Worldwide, February is synonymous with hearts, roses, love, loneliness, and an obsession over who did what with whom on Valentine’s Day.  However, what…

There’s no doubt that making a major dietary change has an effect on others, especially if they’re cooking, planning meals or eating out with you. These changes can cause some strain on your close relationships… but they don’t have to!   Five years ago when…

I recently saw a quote that said, “being spiritual doesn’t mean pretending to be happy 24/7.” This really resonates with me, and it likely resonates with you, too (you are reading this, aren’t you?).  But let’s take the spiritual component out of it for now,…

During the luteal phase we begin to slow down as our energy decreases and can become more self-aware as we turn inwards. This phase is the last 10-14 days of your cycle before menstruation (your period) starts. Think of this phase like the autumn season,…

During the ovulatory (i.e. ovulation) phase, your body is the most fertile and is working hard to create the healthiest egg possible. This phase occurs typically in the middle of your monthly cycle and lasts 3-5 days.  The ovulatory phase is caused by a natural…

The Follicular Phase is the first 7-10 days after your menstrual phase (period) ends.  Hormone levels are at their lowest and begin to rise during this phase. This results in gradually increasing energy levels which need proper fuelling. You’re likely to be feeling lighter just…

I was clinically diagnosed with depression at the age of 24.  There are only a handful of people in the world that know this fact about me.   The diagnosis used to riddle me with shame.  I’m choosing to end my cycle of shame by…

Before a serious health scare I experienced, I certainly didn’t treat my annual appointment at the gynecologist as a precious gift I give myself.  It was more like an item I dreaded having to check off my to-do list.  That all changed after my annual…

As menstruating women, we crave comfort during our periods, the menstrual phase of our cycle.  Warming soups and stews are an easy way to support your menstrual flow and provide the comfort you seek. This ramen dish will support re-mineralization, hydration, and restoration of the…

In honor of the upcoming International Day of Action for Women’s Health, it’s time again to look at how IMPORTANT it is for women to visit to the gynecologist regularly.  It’s a simple action you can take to support your health. Why?   Reproductive health is…

 What’s the deal with menstrual cups?  If you’re reading this, it shows you’re ready to learn more.  And well-deserving of a life-changing little device. Ladies, it’s time to get intimate… really intimate with your period… and talk about using a menstrual cup!  It’s been a…

Many women go through a menstrual cycle each month thinking it only lasts for about one week – when they’re bleeding.  But a menstrual cycle is much more complex and dynamic than simply bleeding each month. Following up on my previous post about why you…

Hormone swings, painful cramps, anxiety over leaks, social stigmas, expensive feminine products, and so on – periods can be a real burden.   That’s how I felt about my period for nearly two decades – a monthly burden.  Ladies – you know we’ve all felt this…

I‘ve been obsessing over Golden Milk lately.  Have you heard of it?  You’ve likely seen it on a healthy cafe menu or from my recent Instagram post. So, what’s the obsession all about?  I’ll give you a hint – its DELICIOUS and super HEALTHY (yes…

Also published on PurelyB.com. Chances are you’ve seen these bright orange beauties at your local market recently. Like me, you may have passed them by not realizing how much they have to offer. Native to Asia and abundant in the U.S., these peculiar-looking fruits are…

Autumn in Malaysia doesn’t look or feel like the autumn I’m used to in North America. The only similarity I see is the rain, since it’s monsoon season in Malaysia currently.  Otherwise, the weather is a sunny, tropical 90-95 degrees Fahrenheit every day.  Not ideal…

October! My favorite month of the year.  I’m certainly missing home and the colorful spectrum of falling leaves, hot apple cider, and brisk autumn air.  But I’d be lying if I said I didn’t enjoy slipping on a bikini last week and sunbathing in the…