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Self-Compassion is The Key to Happiness

“Self-Compassion is simply giving the same kindness to ourselves that we would give to others.”                                                                 -Chris Germer
I’ve been contemplating the topic of Self-Love & Compassion a lot lately, and feel inspired to learn more about it and put it into my daily practice. On our Oregon Eclipse Trip, there were many moments when I felt amazing, happy and at peace as I was amongst family, friends, and surrounded by the beauty of nature. On the second day after we got back, that magical bliss quickly faded away as life got busy again with family, work and life commitments. I realized that it’s much easier to feel balanced and to have self-compassion when you’re on vacation and stress is low! The reality is that vacations only happen once in a while, so what do we do with ourselves the rest of the time?
Sadly, in our modern busy lives, almost everyone of us have a bad habit of self-sabotage and an inner voice that is quite negative and destructive. It’s become a natural part of life. We create our own suffering by treating ourselves like our own worse enemies. If you pay attention to some of the things that you say to yourself, you might be astounded. You wouldn’t say those degrading things to the people around you, not even strangers! 
Imagine if you were to reverse this destructive pattern and start saying positive loving things to yourself. Your life might change miraculously! Louise Hay’s work highlights this topic of self-compassion and positive affirmations. If you say positive loving things to yourself more often, you will start believing it and live on a higher vibration. You will start loving yourself and attracting wonderful things into your life. This is a universal truth, aka “The Law of Attraction!”
Are you sick and tired of living with a bad radio station in your head? Are you ready to break free from the negativity and love yourself like your life depends on it? You deserve the very best that this life has to offer, and it starts with forgiving yourself and loving yourself! It’s time to practice some self-compassion!
Daily Self-Compassion Practice – Louise Hay’s Mirror Work
Stand in front of a mirror everyday, and say positive affirmations like:
“My dear, I love you so much”
“You are so beautiful”
“You are amazing!”
“You are good enough”
“You are worthy of love”
“You are smart, you are brilliant”
“You are perfect the way you are”
“You are…….” 
Let’s do this together, daily doses of self-love and compassion! Imagine that!

Raw Chocolate Pudding


  • 1 ripe avocado (1 small or ½ large)
  • 1 ripe banana
  • 8 oz full-fat canned coconut milk or 8 oz. almond milk
  • 2 TB raw cacao powder
  • 1 TB raw honey


  1. Add ingredients to a blender or food processor and mix until blended.
  2. Chill for 30 minutes and enjoy!

Sautéed Swiss Chard with Chickpeas


  • 1 TB olive oil
  • 2 cloves garlic, thinly sliced
  • 3-4 thin lemon slices, seeded with peel left on
  • 1 (14-oz) can chickpeas, drained and rinsed
  • 1 tsp sea salt
  • 1-2 tsp smoked paprika
  • 1 head Swiss chard, washed de-stemmed and chopped


  1. Heat a large skillet over medium heat and add olive oil. Next, add garlic and lemon slices, and cook for 1-2 minutes, stirring often.
  2. Add chickpeas, salt and smoked paprika, and cook until lightly browned, about 3-5 minutes.
  3. Add the chopped chard, stir, cover and cook until fully wilted, about 3 minutes more. Toss to combine, and serve immediately.

Chopped Detox Salad


  • 1 small handful cauliflower florets, chopped into small pieces
  • ½ bunch kale, de-stemmed and thinly sliced
  • 1 carrot, peeled and grated
  • Small handful cilantro, washed and finely chopped 
  • 1 TB sunflower seeds 
  • 1 boneless, skinless organic chicken breast (optional)


  • ½ avocado, peel and seed removed
  • ⅓ C raw apple cider vinegar
  • Juice from 1 lemon
  • ½ TB fresh cilantro, finely chopped
  • 1 tsp sea salt
  • 1 tsp freshly ground pepper


  1. Bring a medium-size pot of water to a boil, and add chicken breast. Turn down the heat and simmer for 15 minutes, or until chicken breast is cooked through and a meat thermometer reads 160 degrees. Drain, let cool, then shred into small pieces.
  2. Meanwhile, heat oven to 400 degrees. Place cauliflower and carrot on a baking sheet and drizzle with 1 TB olive oil.
  3. Place cooled chicken, cauliflower, kale, carrot, cilantro and sunflower seeds into a large bowl and toss to combine.
  4. Place dressing ingredients in a blender and blend until smooth. Pour dressing over salad and toss to combine, then serve immediately.

Note: Make this dish vegetarian by skipping the chicken and replacing it with 1 C cooked chickpeas, kidney beans, or white beans.


Very Berry Smoothie

Serves 2 

½ C frozen or fresh raspberries

½ C frozen or fresh strawberries

½ C frozen or fresh blueberries

1 small banana

1 C almond or coconut milk

1 C chopped spinach, collard greens or kale (stems removed)

¼ C chia seeds (1 TB chia seeds soaked in ¼ C water for ten minutes before using)

Combine all ingredients in a blender and blend until smooth. It helps to start at a low speed and slowly increase speed as the ingredients begin to blend. Add water by the ¼ C if your smoothie needs a little more liquid. Enjoy!

Have a refreshing and delicious start to your summer!

Blissful Banana Berry Bowl

Blissful Banana Berry Bowl
Serves 2

1/2 cup fresh or frozen mixed berries 
1 frozen sliced banana
1/3 cup frozen Acai or Mangos
1/2 to 3/4 cup almond or hemp milk
1 TSPN organic sun butter or almond butter

Toppings: your choice of walnuts, pumpkin/sunflower/hemp seeds, dried raisins, dried coconut flakes, fresh sliced bananas or strawberries. 
Blend in a vitamix until smooth, you may need to stir in between since it may be thick!
Pour into a bowl and add all the yummy toppings your heart desires. Enjoy!

Millet & Fruit Breakfast Porridge


1 cup millet (or quinoa or buckwheat) – soaked for >4 hours or overnight

1 ½ cups almond milk

1 cup water (or 1 more cup of almond or sesame milk)

1 Tsp. coconut nectar, honey, or maple syrup (optional)

½ tsp. vanilla powder or extract

1 cup mango, peaches, berries or bananas (or your favorite seasonal fruit)

Other topping options: goji berries, raisins, currants, sunflower seeds, and pumpkin seeds.


  1. Combine all ingredients (except for fruit & toppings) and cook in a medium pot
  2. Bring to a boil and reduce heat to low, simmer for 12-15 minutes
  3. Add the fruit and stir, cook for another couple minutes
  4. Enjoy as a wonderful breakfast!

Quinoa and It’s Amazing Health Benefits!

Quinoa is my all time favorite grain, or rather botanically it’s considered a “seed.” In the last couple months, Quinoa has been my go to grain as I’ve cut out all other gluten free grains including brown rice, buckwheat, millet and oat, and have noticed that my digestion and overall health has improved significantly. As a bonus, I’ve even lost 5 lbs. of stubborn belly weight! Note that I also increased my intake of fruits, veggies, and good fats! If you have been experiencing digestive issues, sluggishness, brain fog, candida, fungus, moodiness, PMS, menopause symptoms or other health problems, I suggest cutting down on all gluten AND gluten free grains for about one month. YOU CAN KEEP THE QUINOA! My guess is that you will feel so much better!
Did you know that Quinoa is a rare plant food that is a complete protein source, and contains all 20 amino acids, including the 10 essential amino acids that your body cannot produce on its own? For one cup of cooked quinoa, you are getting 5 grams of fiber, 8 grams of protein, 4 grams of fat, 39 grams of healthy carbohydrate, and a whole lot of other vitamins and minerals like vitamin b, manganese, magnesium, folate, iron, phosphorus, and potassium. 
Some Amazing Benefits of Quinoa are: 
Aids in weight loss, helps fight cancer, supports a healthy heart, contains disease-fighting antioxidants, keeps your gut healthy, supports bone health, reduces diabetes risk, and makes for a wonderful nutrition gluten alternative.
There are 3 types of Quinoa – white, red and black and they all taste amazing! I recommend soaking your quinoa for at least 4 hours or overnight before cooking, this will make them more fluffy, yummy and can aid in absorption and digestion. 

Enjoy my simple and easy Quinoa Recipes here and you can also check out this awesome blog , where you will find some delicious quinoa recipes and ideas!
Quinoa Tortilla Wraps
1 cup quinoa, soaked >4 hours or overnight
1 cup water
½ Tsp. coconut oil for batter & extra oil to grease the pan
½ tsp. sea salt
pinch of black pepper
pinch of cumin
pinch of dried herbs like oregano & basil or fresh herbs like cilantro or parsley

1.     Rinse the quinoa well in a fine mesh strainer and drain the excess water

2.     Add all ingredients in a blender and blend until smooth.

3.     Heat some oil on a skillet over medium heat.

4.     Pour ¼ of the batter in the hot skillet and swirl the skillet around so that the batter spreads and becomes thin (less than 1/8 inch thick).

5.     After about 2 minutes, flip with a spatula and cook for another 3 minutes, or until wrap is lightly browned

6.     For a yummy lunch, try this wrap with with fresh avocado, lettuce, tomatoes, sprouts and sauerkraut.


Basic Quinoa

1 cup quinoa, soaked for 4-8 hours, rinse & drain
1 1/2 cups water
pinch sea salt

1.     Bring 1 ½ cups water to a boil in a medium pot

2.     Add quinoa & salt, cover and let simmer for about 10 minutes until water is evaporated and quinoa is soft and fluffy.


Quinoa with Vegetables Pilaf
¼ – ½ cup water to cook veggies with
1 Cup carrots, chopped
1 Cup zucchini or broccoli, chopped
½ Cup bell peppers, chopped
½ Cup frozen green peas
½ Cup onions, chopped
Add more veggies as optional & use vegetables that you like that are in season
1-2 Tspns Coconut Aminos or Gluten Free Tamari
2-3 garlic cloves, minced
1 tspn dried mixed herbs like oregano, basil, thyme, and parsley
sea salt and pepper to taste
¼ Cup chopped parsley, cilantro, or green onion (garnishing, for the end)
1 tspn olive or coconut oil (optional to put in at the very end for good fats and flavor)

1.     Cook your basic quinoa (recipe above), in the mean time, heat a large sauté pan.

2.     Add ¼ cup water and carrots, sauté for 1 minute.

3.     Add all other vegetables, seasonings and spices (except for garnishing herbs),

4.     Sauté for another few minutes until veggies are slightly soft but not overcooked

5.     Add more water if needed.

6.     Add cooked quinoa & coconut oil, and stir for another couple minutes.

7.     Turn heat off and add freshly chopped parsley, cilantro or green onions (garnish)

8.     Serve warm with a healthy salad. Enjoy!

Have fun experimenting with Quinoa!

What Zaps Your Energy & How Can You Re-Energize?

A very common complaint that 99% of my family, friends, colleagues, clients have is Fatigue and Chronic Low Energy. Can you relate? 

Why is it that in this day and age, with state of the art medical interventions and technological advances, that we have such a lack of energy? We just have so much going on and too many demands on our bodies and minds. As Tony Robbins would describe it, we are living a totally “boxed lifestyle”, and we are losing our energy and spark for life. What if you could regain your energy and vitality? It may sound so out of this world, but it’s totally possible and may be easier than you think!

The way we think highly dictates the way we feel, physically and emotionally. Try this: slouch in your chair and imagine that you are overwhelmed, stressed, tired, and that everything sucks in your life. Notice how you feel inside. Then sit up or stand up straight, shoulders down and open your chest, breath deeply. Focus on what you are grateful for in your life and imagine that you have everything you need to be happy. Just this simple shift in your thoughts and physique can make a significant difference in your state and the way you feel!

These are things that will Zap Your Energy and make you age faster! They can also cause more pain, inflammation, mood issues, and a host of other illnesses:
  • Too much Television, especially shows with negative and dramatic content
  • Too much screen time – phones, tablets, computers
  • Over sitting, lack of movement & exercise 
  • Insomnia or irregular sleep
  • Chronic dehydration – not drinking enough pure clean water
  • Poor Diet – a diet consisting of processed sugars, carbohydrates, bad fats, and anything that is stripped of nutrients. 
  • Too much unnecessary stress 
  • Not enough fun and/or social activities with the people you care about
  • Not enough time for self-care and to slow down
  • Staying indoors too much
  • Too much caffeine, drugs and alcohol
Here’s how you can regain your Energy and Zest for Life!
  • Limit your TV time and choose shows that are educational or uplifting. Read books or listen to spiritual or inspirational videos and/or podcasts.
  • Make an effort to get up and move during work hours, take a stretch break and get away from the desk every hour. Go outside for walks during breaks and lunch time. 
  • Do some form of exercise everyday, even walking helps. Do what moves you and makes you feel healthy and energized.
  • Try your best to get 7-9 hours of sleep and go to bed early, by 10-11pm and wake early. Drink a relaxing tea like chamomile or lavender a couple hours before bed to help you wind down.
  • Create a morning and evening ritual that keeps you centered and aligned with your highest self. Pray, meditate, breath.
  • Eat a well balanced diet, mostly rich in fruits, vegetables, whole grains, good fats, and organic lean protein. Eat slowly and enjoy your food.
  • Stay hydrated during the day, drink 100 oz. of pure clean water.
  • Schedule time to spend with your friends and family, have fun!
  • Prioritize time for self care and just to slow down.
  • Get outside and enjoy nature and sunshine as much as possible.
  • Reduce or eliminate caffeine, drugs and alcohol. Find healthy alternatives like green tea, organic and/or decaf coffee, organic beer and wines. Believe me, this makes a huge difference!
  • When you are feeling tired and down, pick yourself up! Stand straight, move around, dance, sing, laugh, and say some positive affirmations. This can shift you into a more productive state immediately! 
  • Receive healing bodywork like Zoning, Lymphatic Therapy and Acupuncture.
I hope you will try some of these simple, free and effective techniques to help boost your energy and love for life! 

Need Guilt-Free Snack Ideas? Here are My Favorites!

I get this question a lot: “what can I snack on?” So we know we should be eating more fruits and veggies, healthy fats, whole grains, and organic lean protein, but seriously, what can we snack on that is healthy and satisfying?! 

Here are some of my favorites, enjoy the recipes too!
  • Organic Nori seaweed – wrap up some avocado, sprouts, lettuce & tomatoes
  • Apple slices with almond or sunflower seed butter
  • Celery, carrots, cucumber, or jicama sticks with hummus
  • Almond milk & chia seed pudding (1 cup milk + 2Tspn. chia seeds, let sit for 1 hour or overnight in fridge. For yummy toppings, add fresh berries, bananas, coconut flakes and raw honey)
  • Dried fruits like mangos, dates, apricots, figs (look for the ones without added oil, sugar, or sulfites)
  • Lara bars / kits organic bars
  • Organic gluten free crackers (Mary’s Gone or Brown Rice Crisps)
  • Kale Chips (homemade or store bought)
  • Guacamole & veggies or Forrager veggie & root chips
  • Baked sweet potato fries (home made with coconut oil and Himalayan salt)
  • Green or Fruit Smoothies 
  • Fruit sorbets (homemade or store bought without sugar added) 
  • Homemade granola or Purely Elizabeth Granola 
  • Chocolate Avocado Mouse (recipe to come!)
Crispy Kale Chips
1 large bunch of curly kale
1-2 tsp olive oil
Himalayan salt to taste
Optional: garlic granules or paprika
  • Wash Kale, tear off leaves off the stems (save stems for smoothies)
  • Allow to sit out to dry overnight, or pat until all moisture is gone
  • Preheat oven to 350F
  • Mix kale with olive oil
  • Arrange kale in a single layer on 2 baking sheets
  • Bake for 20 minutes, and stirring once in between
  • Take out of oven and sprinkle some salt
  • Optionally sprinkle some garlic granules and/or paprika
  • Enjoy the crunchiness!
Fresh Guacamole

2 large or 3 medium ripe avocados

1 tomato, chopped
¼ bell pepper, chopped
1 tsp. onion, minced
1 clove garlic, minced
1 – 2 Tsp. cilantro, chopped
1 Tbsp. lemon or lime juice
Pink Himalayan salt & pepper to taste
  • In a medium size bowl, mash avocado with a spoon or fork
  • Add all other ingredients and mix well
  • Enjoy right away or place in the fridge for 15 min. to let the flavors set in
  • Great with cut veggies like jicama or cucumbers, or organic/Non-GMO corn or rice chips.
Now you can snack and snack and feel good about it, have fun!

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The information on this website is not purposed to replace professional medical diagnosis, treatment or even advice. You should always consult a qualified healthcare professional with questions about any medical condition. The information is not a substitute for medical or psychological treatment. Any results presented on this website do not constitute a warranty, guarantee, or prediction regarding the outcome of an individual for any particular issue. While all materials and links to other resources are posted in good faith, the accuracy, validity, effectiveness, completeness, or usefulness of any information herein, as with any publication, cannot be guaranteed. Dana Tran Wellness accepts no responsibility or liability whatsoever for the use or misuse of the information contained on this website. We strongly advise that you seek professional advice as appropriate before making any health decision.

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