How to live with the 80/20 rule


These days we are all so busy that we need fast and easy tips. I often find it funny that in our world of technology which is supposed to make life easier, we feel more exhausted than ever! 

This is parcially due to the shear magnitude of information that comes to us on a regular basis. On top of information overload we are bombarded by constant noise, electronic magnetic chaos and toxins. We can’t escape it, we can only learn how to manage it. 

Because I am so passionate about healthy food and lifestyles,  I sometimes get ribbed about being the food police when actually that’s not me at all.

Everyone is the keeper of his or her own temple. I learned a long time ago that you can’t make anyone do anything they don’t want to do.

For the past almost seven years I have lived with a type 2 diabetic. If you told him that he could either take a trip to Hawaii or not eat sugar for a year, let me just say, that we would not be packing any bags. 

In all fairness, most people don’t realize that sugar is eight times more addictive than cocaine! It just doesn’t come with a warning on the label so it’s easy to get hooked. You don’t even know you’re addicted. 

Can you indulge once in awhile? Most of us can, but not everyone. Can you take a drink if you are an alcoholic? If you know that the piece of cake you are about to eat is going to send you into a sugar frenzy for the next month, you should probably skip it. 

For most of us, Health is about balance. Try applying the 80/20 rule,80% clean and 20% indulgent. This is the key to success. You can’t be a 100% anything. Life doesn’t work that way. You will get old, crotchety and annoying, not to mention you won’t feel joy. 

But…I guarantee that if you reverse these percentages, 20% healthy and 80% reckless you won’t feel or look very good!

Learn how to live in balance and to choose the right foods that give you energy and improve your health, rather than rob you of energy and vitality. It’s not as hard as you might expect, you just need the right information to be able to apply it to your life. preventative medicine

It really is our personal responsibility to take charge of our health. Don’t wait on your doctor to advise you, your spouse, (who you probably won’t listen to anyway) your friends or your family. It is up to you and no one else.

We are obligated by God to care for ourselves. Your body is the temple of the Holy Spirit. Since the beginnig of time people have fasted, they understood the body mind connection.  

One of the most effective ways to make changes is to know what you are doing in the first place. Many of us go mindlessly through our day, doing everything by default.  


get prepared


The three most simple steps to good health

#1) Know where you are…The first step to change and to wellness is tracking, keeping a food journal.

#2) Know where you are going…Take some time on the weekend to write out a meal plan. 

#3) Partner up… Get an accountability partner. 


 Maybe a copy of my cookbook will help. I take you through 12 weeks of healthy dinners. The book comes complete with menus, shopping lists and recipes for the week. Get your own copy here.

Remember, If you plan in advance you will have a MUCH greater chance of success. 

And…if you need extra help, work with a health coach in your area and attend some healthy cooking classes.  

Drop by my Cookin’ Yogi Facebook page, maybe you can give me a ‘LIKE’ and or leave me a comment. I would love to see you there and hear what your challenges and successes are, and leave your comments below, always here to help 🙂






3 Healthy Affordable Snacks to Make Today

Secret SnackingAmerican’s are known as a snacking nation. The trend to eating every few hours has really caught fire. If you are going to snack you certainly want them to be healthy snacks that are also quick, easy and affordable.


The fitness industry suggests people eat every couple of hours to keep their metabolism going. Although this may be true, if it is not done correctly, it can easily derail your health goals. You want to be assured that all of your snacks contribute to your health as opposed to taking away from your health.


One health trap that consumers fall into is buying food that is marketed for snacking. Whole foods that are fresh and not out of a package are best. Even leftovers can act as a quick snack.


Try to avoid bars, candy and sugary snacks or crackers filled with white flour. Try grabbing some fruit or cut up veggies instead. The trick is to have them prepackaged ahead of time, This is where an ounce of prevention comes in handy. Before you even start your week, have some chopped veggies prepared in advance and put into little baggies as well as portioned out snacks in containers.


Some of my favorite go-to fast snacks are fresh fruits, nuts and seeds. I prepare a bunch of protein balls to keep in the fridge to grab-and-go. Chia pudding cups, which can be eaten for snacks are also a great breakfast option as well. Protein is great for muscle recovery, concentration and helps to make you feel full longer.


When shopping for snacks think fresh. One way to assure this is to shop the perimeter of the store first, This is where the freshest food resides. When shopping in the inner isles, have a shopping list in hand and stick to the necessary items on your list. Try to avoid snacks that come out of a bag, box or can as they are not as high in nutritional value. If you must purchase something pre-packaged, make sure you recognize every single ingredient on the box or bag and aim to find snacks that have 7 ingredients or less.


In general is it necessary to snack? This is a great question and one where I would ask you to tune inwards. Ask yourself why you are eating. Are you genuinely hungry or are you in need of something else? Maybe it’s water, exercise, a good stretch, fresh air, or simply a hug. If you determine that you are indeed hungry, eat, slow down and savor every bite. Food is meant to be enjoyed! Many of us fall into a trap of either shaming ourselves about eating or perhaps are distracted and just not thinking about it at all. Food is necessary for all of life. Eat like a king in the morning a queen at lunch and a peasant at dinner.


Calories are a unit of measure for energy. You need more calories during the day when you need more energy. Ironically most people eat the majority of their calories at night when they are getting ready for bed.


Snack, if needed, in-between meals and learn how to relax and enjoy your food again. 

This article was taken from an interview between Sherri Mraz and Dr. Shelly Plumb at Plumb Talk Women, where they are on a mission to spread the message of good health.


Here are three easy snack recipes that have the added benefit of being a breakfast food as well!   Enjoy!  


Chocolate Chia Pudding


1 c nut milk

2 T chia seeds

1 t cacoa powder

1/2 t cinnamon

1 T maple syrup or shake of stevia

1/4 t vanilla


2 servings, can double for week, last a week. Add to jar, shake, store in fridge at least 4 hours. Give a shake every once in awhile, so the seeds don’t clump.

Can eat for a snack, breakfast or on the run, can top with coconut, chopped fresh fruit, whatever.


The chia seeds are a GMO and gluten free whole grain filled with fiber, protein and loads of Omega 3’s. The cacoa powder is a superfood filled with anti-oxidants and minerals.


Healthy Chocolate Smoothie

Fake out “Yahoo” ™


1 c nut milk

2 dates

1 T Hemp seeds

2 or 3 shakes cinnamon

2 t cacoa powder

1/2 t vanilla

1 c ice


You can sneak in greens or add protein powder for extra nutritional boost.


You can double or triple and add to mason jars for week.

The dates in this recipe are filled with fiber and are an excellent source of minerals, calcium, iron, magnesium and zinc. The hemp seeds are high in omega 3’s and 6’s which help balance hormones while the cinnamon helps lower blood sugar.


 Protein Power Balls!

Raw Oatmeal Chocolate Chip Cookie Balls


Good source of protein and omega’s, great to have before or after a workout. It’s also great for children in order to boost their cognitive powers and concentration before a big test or study session.

Mush together and roll into balls then refrigerate.


1 c rolled oats

1 T coconut oil

1/2 c peanut butter

1/4 c maple syrup, raw honey or pinch of stevia

1 t vanilla

1/4 c chocolate chips 70% cacoa

Protein powder optional


Oatmeal is a great source of fiber, which helps to reduce your LDL, (your bad cholesterol). While the coconut oil is a healthy saturated fat, which increases your HDL, the good cholesterol. Adding in the peanut or any other nut butter boosts the protein in this snack while the raw honey adds amino acids, minerals and 5,000 enzymes! This snack gives quick energy while helping digestion.


Aim for three healthy meals a day and instead of eating prepackaged snacks give these recipes a try instead. Remember, healthy begins in the kitchen. For more healthy recipes visit


Sherri Mraz, author of the “Cookin’ Yogi’s, More Energy, Less Waist” and owner of the Wellness Cooking Academy and Cookin’ Yogi. We teach how to enjoy real food again where “Healthy Begins in the Kitchen.”





Black Bean Brownies

Black Bean BrowniesBlack Bean Brownies








One of my favorite go to deserts!

So healthy you can actually eat them anytime and not feel guilty. 


1-1/2 cups carob semisweet chips or dark chocolate 70%  cacoa

2 can black beans, drained and rinsed

4 eggs

2/3 cup agave nectar or 1-1/4 cup coconut sugar

1/2 teaspoon baking powder

chopped walnuts (optional)

shredded coconut (optional)


1. Place carob chips in a heat-resistant bowl on top of a boiling pot of water until melted.

2. In blender or food processor, combine beans and eggs.

3. Add sweetener, baking powder and melted chips, process until smooth.

4. Pour batter into an approximately 9-inch nonstick pan or into cupcake papers

5. Bake at 350 degrees for 45 minutes for pan, 18 mins. for regular size cupcakes or 12 mins. for minis

6. Top with walnuts and coconut, and sprinkle with a few extra chips if desired

7. Allow to cool cut and serve.


These are surprisingly delicious, and nobody will be able to guess that they are made from beans!

5 Top Ways to Grow your Business with Cooking Classes


5 Top Ways to Grow your Business with Cooking Classes10DFY

 Are you passionate about teaching others how to eat healthy food? Does it seem that people are always asking you what they should eat? Maybe you are really good at hacking recipes and making them healthier. Why not make a business out of it? And, if you are a coach this is the perfect way to grow your business.

I’m Sherri Mraz, President and founder of the Cookin’ Yogi and the Wellness Business Academy. I teach people how to improve their health through better food and lifestyle choices. I have put together a team of experts who are on the same mission. We believe that “Healthy Begins in the Kitchen.”

As strongly as I feel about this, I feel even more strongly that it’s not all about the food. You can be an amazing chef and educator but still not be building your business. You need a strategy!

In the Academy we go through a unique roadmap system that helps you systematically build your business. In the meantime, here are 5 top ways to get you started.

  1. Know what makes you, YOU, turn it into a BRAND

You don’t have to be so different from everyone else you just have to be authentic. We are all here for a purpose, let yourself TRUST your unique gifts and let them shine. If you don’t know what you are good at, ask five people who know you well, “What would you say is my strong point, what should I teach.” Ask yourself why you are doing this in the first place.

  1. Create a program roadmap

You can earn a living from just teaching classes but if you want to build up a coaching practice you must learn how to map your programs and services. The class may not be the final destination. Where do you want your people to go next, always sign them up for the next step.

  1. Grow your list

Use a sign up sheet at every class and event you do and create a free offer for your website. Learn how to create valuable content that creates loyal followers and how to deliver it.

  1. Become credible, get known as an expert

All successful entrepreneurs and wellness guru’s have a book. In the Academy we show you how to get this done super efficiently. This will build your brand like nothing else. It will get you booked and become the base for your brand.

  1. Website as your Hub

Create a website that let’s people know who you are. Your website should match your personality and become a center point that all your information feeds to.

Check out the Wellness Cooking Academy. I have created along with my team of experts a 12 weeks virtual course that systematically builds your business. We use done-for-you programs to make it super easy and turn-key. You don’t have to struggle on your own and stay stuck in overwhelm. Enrollment is open until Sept. 11th.




Clear Goals, Clear Mind

A Goal Without A Plan Is Just A Wish Concept

Holy moly we overcomplicate things! Even when we know simple is better we keep taking on too much!

Nine years of HARD work to help people change their lives. I was trying relentlessly to fill classes both in cooking, yoga and my coaching practice. The struggle was real, the marketing was never ending and the “trying to look perfect” was unforgiving. 

I had noticed that I wasn’t doing anything well.  I never lived through the 1920’s and the great depression, but I felt like I was in a modern day version! I hit the wall, big time!

When you keep praying to God to give you answers, you better be willing to listen.

I’ve heard that the definition of insanity is, doing the same thing over and over again but expecting different results. That was me.  I kept busy trying to build my business but I was going about it all wrong. 

Do you find yourself going in circles and not growing your business forward? It can feel so overwhelming. 

I had established success in the healthy cooking education field but learned how difficult it can be to build a business.  It seemed like I was always struggling with either building my client list, keeping my costs down, creating recipes and creating programs. 

You name it…create, create, create…as if that was the answer.  

Believe me it is not.  You need to stay focused on one goal at a time.

We are all wonderful creations from God and we need to remember that.  No one has a magical time clock that gives them more hours than anyone else. You have to be reasonable, you can’t do everything, well at least not all at the same time. 

You have to work smart to have a life of balance 

and a business that you can enjoy again.

Once I learned these lessons the hard way, I was able to zero in with laser focus and build the Wellness Cooking Academy. It allowed me to keep my passion to help others, only now I do not get derailed! I am true to my course and my students. 

I am no longer chasing after shiny objects, and once you experience the academy course you will get crystal clear and not get derailed either. 

That is what’s priceless…

I’m teaching you from my mistakes so you don’t have to make them.

The course uses techniques and templates that go far beyond the popular done-for-you programs. 

It is more like a business-in-a-box that gives you the tools and the backing that you need to jump-start your wellness-related business.
                 You already have the knowledge and passion that you need.  

What is missing is a system with tools and an incredible team of “insiders” to get you making money. 

This doesn’t mean you stop learning. You must always be learning or you become stagnant.

Are you ready to get laser focused and build your career?

Don’t be a mental packrat, don’t hold onto the tasks and ideas that are not serving you. Let go, grow and develop into all you are meant to be today. 

Just because you let something go doesn’t mean you are failing it means you have mastered and are moving up with clarity. 

Here’s to your shedding and finding your new found focus. Talk soon. 


Top 3 Success Blockers


Do you have a happy place? Do you take time to recharge?
Everyone needs to recharge their batteries. We do not have a never ending supply of energy. If you don’t rest, sleep and take mental down time you will burn out. No amount of coffee is going to keep you productive. Your mind will dull and you will crash and burn. I consider this to be a success blocker.
Top 3 Success Blockers
1. Busy Work. There was a day when I was working all the time but not getting anywhere. My busy work phase was in large part due to the fact that I had no idea which task was going to bring me results.
I was seeing all my tasks as equally important, and I had to get them all done.
You must choose your top priorities. Which tasks will bring you money? This has to be your top priority. Without making money you can’t stay in business. 
Examine your networking, is it really getting you the results you want?  If you want to be known in your area as a healthy eating specialist, network in person. If you are promoting an online program, skip the local networking and spend more time on social media platforms. 
I used to network a couple of times per week, and although I met some amazing people, it didn’t do anything for my business. But, adding key words to my website has gotten me tons of business. Time is valuable, don’t waste it.
Schedule blocks of time to get your important tasks done. Work in 90 minute segments and do not allow interruptions. Remember Parkinsons Law, the job will stretch to the time you give it, stay focused on the task until complete. 
Watch out for procrastination, ask yourself why you are procrastinating. Is it because you don’t know how to do it, it’s overwhelming, or you are feeling uninspired? Ask for help, break it down into sizeable tasks and create chunks of time. 
2. Self Doubt. Nothing will kill your business more than blending in and playing small. You are unique for a reason, don’t be afraid to show it. I remember when I was first starting out I used to look at what other health coaches were doing to make sure I was doing it right. 
You have a vision, follow it, don’t be afraid to pave the way to your greatness. 
Tell your story and create it into a brand that people are inspired by. You can’t connect with everyone but you will connect with those who share a similar story. Don’t be afraid to tell it and be yourself. 
3. Lack of follow-though.  How many times have you had a great idea only to later see someone else do it? Why them and not you? They followed through!
Stay consistent, dreams don’t become reality by dreaming. The magic happens when a consistent process of dedicated action is applied to the things that matter most in your life. And make no mistake. Massive hard work is required.

When you get committed on such a level, the sky is literally the limit. That is what has turned the impossible into the possible and is what makes the difference between a LEGENDARY life and an ordinary one.
We have a lot more power than we often give ourselves credit for. All we have to do is want it badly enough. That part is up to you.
Here’s to doing what actually matters – to you and to the world!
I know that when you surround yourself with greatness you become greater. That is why I have put together a program of powerful tools and some real powerhouse instructors. 
Everyone needs a strategic plan and support to give them the confidence to go out and work their dream.
Feel free to share with me your comments. I look forward to hearing from you.

How to Make Cashew Milk

Recipe for Cashew Milk


1 Cup Raw Cashews

3 Cups Water


1 tsp raw honey

2 tsp vanilla 

Pinch sea salt or Himalayan

1/2 tsp cinnamon


Soak cashews with all ingredients for at least 4 hours

Pulverize in a high powered blender, I use a vitamix

No need to strain

Refridgerate and enjoy! Use within a week. You can make a smaller batch, just reduce ingredients to half. 

Why Do Products Stop Working?

This weekend my church postponed their planned sermon in light of what is happening in the world…a time to re-evaluate what is important. 
When Jesus was asked what is the greatest commandment of them all,
he said…
“Love God above all else”
“Love thy neighbor as one loves thy self”
The world can be ugly and chaotic and if we are not careful we can get roped into the uglyness.
You often hear me tell you to be true to yourself and to get your career in alignment with your core beliefs. Sometimes we just need to focus on sharing a message of caring as well.
Life is happening all around us, we can’t live with blinders on. Keep love in your hearts for all people. How does that feel?
That’s where we do our part by holding onto the light and don’t join in the darkness. We need to take self assessments and see what is going on inside of ourselves. 
The inside matters…more than the outside! But as long as we are going there, I recently passed by my mirror and noticed my outside. Being so focused on building the Academy I lost sight of my own balance. I eat healthy and take walks everyday so how is it that I gained a few pounds?
Sometimes we plateau, it’s like when your hair product stops working or your favorite skin care isn’t doing its thing anymore. You need to switch it up. 
Our bodies naturally build up a tolerance to the products we use and foods we ingest regularly. We can even develop a sensitivity to certain foods.  These foods then have to be eliminated for a period of time before trying to reintroduce them into the diet.
We need to reboot the inside of our bodies. Change up our food regimen and do a good housecleaning inside our own Temple. Remember, your body is a Temple. Sometimes we forget to treat it as such. 
In the Academy our students will be receiving a Done-for-You Cleanse program. Most of the students will be doing the cleanse along with me, starting July 25th. How would you like to join us? 
Have you noticed you or your clients hitting a wall? Why after a few months do your clients see a lull in their results?  Have you had clients return to you and their progress mysteriously slows down?  Or maybe this has even happened to you.  
I am a big believer that a cleanse/detox can give you the boost you need. 
The first time that I did a cleanse I was amazed at how it helped me to discover my addiction to certain foods, and helped me to eliminate headaches! This is big if you have ever suffered that fate! Overall I just truly felt better. 
I was sold! Then I started sharing with my clients and they were telling me they were amazed at the results. Naturally, I had to share it with my tribe of coaches and now in the Academy. This is such a great service to add to your programs or as a cooking class add on. 
Doing a detox in the summer is the perfect boost. No matter how healthy we eat or try to be, we still accumulate toxins. 
Clean Eating cleanse
Detoxing gives your body an opportunity to reset. It eliminates the sludge that has built up and lets you start fresh. 
From the beginning of time man has fasted. This gives your body and mind a break. By eating only fruits and vegetables, which are fast burning, your digestive system gets a rest. 
The body has the remarkable ability to heal itself
We have a private ongoing facebook group for support and questions so you won’t be alone.
If you have considered trying a cleanse in the past this may be the perfect opportunity for you to jump in.
I personally really love these groups and challenges. The one thing that I feel strongly about is that it’s very hard to succeed alone. Getting support and having a team are so important!
I’m super excited to have the chance to work with you. Find out more about the program and get a little incentive coupon below to get you started! 
Want to join us for a 14 Day Cleanse?
Become more in tune with your Body, Mind and Spirit
Give yourself a reset 
Fill yourself with fresh food,
and loving kindness
Save $50 
with coupon code cleanse50
at checkout
Valid through 7/20/2016
Click here for Program Details 
Cleanse group starts July 25th
Won’t you join us?