Experience Truth in Wellness

Living Shalom is a Biblically-based endeavor that exists to inspire and equip you to experience greater health and wellness. Wellness Advocate, Lisa Gautier, shares knowledge, resources, and her own experiences related to health and wellness, and invites you to join her on the journey toward more abundant life and health!

Simply Crepes

Simply Crepes in Lafayette Village

I recently went with my not-so-baby sister to a lovely restaurant in Raleigh called Simply Crepes.

Given I eat gluten-free, I’m always on the lookout for healthy food at yummy restaurants that offer gluten-free choices.

Here’s the summation, simply put: you can get their crepes in a gluten-free buckwheat crepe rather than a standard flour one.

I have eaten at this restaurant a few times, and this time got the Scrambled Eggs and Grilled Vegetable Crepe served with a side of pesto and red pepper sauce. Think of it as an omelet-stuffed crepe. Oh, and I got it with organic eggs (another option I was delighted to find on the menu).

Gluten-Free Scrambled Eggs and Grilled Vegetable Crepe

Gluten-Free Scrambled Eggs and Grilled Vegetable Crepe

It was…de-lish-us.

I’ve also tried their Mediterranean Chicken Crepe gluten-free (which my tastebuds rated a 10.)

Have you tried Simply Crepes yet? I’d love to hear what you like on their menu!

Mixed Greens 1.5 lb bag

Mixed Greens 1.5 lb bag

If you’re like me and eat a lot of greens (they are, after all, awesome for you…and a great source of plant-based protein!), then I have some good news for you!

I have found the best price for organic greens that I know of in the Triangle area.

Whole Foods boast their 1 lb. clamshells of organic greens are the best price in town (around $5.99 each), but I have news for you…you can do better.

Given I put fresh, raw greens in my morning fruit smoothie as well as my daily blended salad, I am consuming these leaves at a very fast rate.

I have now discovered a way to buy my organic, pre-washed greens at a price as low as $3.53 per pound! That’s almost 50% less than what I’ve seen at Whole Foods!

Where can you get this fabulously low price? At Costco!

When I took my pictures at Costco they had both baby kale and a mixed “superfood greens” option in the 1.5 lb. bags (priced at $5.29 and $5.49, respectively).

Baby Kale at Costco 1.5 lb bag

Baby Kale at Costco 1.5 lb bag

I also noticed Costco had ditched the unwashed organic baby spinach they used to carry for what appears to be a different brand – one that is now washed and still organic! I’ve also included a picture of that below. At a price of $4.49 for the spinach, you can see it’s still cheaper than the $5.99 price at Whole Foods.

Organic Baby Spinach at Costco

Organic Baby Spinach at Costco

Coscto Sells 1 lb Clamshell Organic Baby Spinach

Costco Sells 1 lb Clamshell Organic Baby Spinach

Is it just me, or can anyone else hear Popeye singing his tune about his much-loved greens as they’re reading this post? ;)

Go ahead…hum along to tune of the beloved Sailorman, and while you’re doing so why not take a quick trip over to Costco for the cheapest organic greens in town? Maybe I’ll see you there!


Capital Club 16

Capital Club 16

I found a new restaurant in Raleigh that is great for the health and whole foods lover: Capital Club 16.

Thing is – it’s not even that new! They have been around 3-4 years, per the waiter! Who knew?

I wish I had! Aside their meat and fish dishes, they also have vegan and gluten-free options. Because it accommodates the health-conscious diner, as well as the the one who might enjoy meat and potatoes, this place is a perfect pick for a family dinner where members have different wishes for their dishes.

My first experience there was this month when my wonderful parents took my sister and I to dinner there. It was a combo celebration – for both my birthday and her recent acting performance in the Fiddler on the Roof play. We sat outside in a perfectly temperate spring evening as pub crawlers and racing bikers rode by (nevermind the napkins blowing off laps onto the sidewalk and street!)

I got the special dish for the evening of monkfish with a side of some kind of baked beans and a crunchy pea shoot salad. The associated sauces for this dish really made it super succulent.

Monkfish Dinner Special with Pea Shoot Salad and Beans

Monkfish Dinner Special with Pea Shoot Salad and Beans

My sister got the dish of roasted vegetables and an egg over basmatic rice…which also came with a special sauce.

Veggies with Egg and Rice with Chili Vinaigrette

Veggies with Egg and Rice with Chili Vinaigrette

Have you tried Capital City 16 yet? I’d love to hear what you enjoyed if so!

Oh, and p.s. dinner reservations did not seem a requirement…we got in fine without them.

You are the Icing on My Cupcake

You are the Icing on My Cupcake

I’m a person who likes both good food and words of encouragement. Put the two together, and voila…my happiness is doubled. :) That’s just how I roll.

When I saw this sign at the Cupcake Shoppe in Raleigh, I thought it was a sweet word and it made me think of the concept of creating belonging (hmm…didn’t we do that with muffins a few years back on this post?)

This sign was a good reminder to take the time to let others know you appreciate them. By telling someone what they mean to you, you encourage them and create a place where they feel like they belong. And one of the neatest things about it is…it makes both you and them happy.

Ooh…that’s one more way to double the happiness.

Who will you encourage with kind words this week to effectively let them know that they are “the icing on your cupcake”?

The Cupcake Shoppe

The Cupcake Shoppe


Did you know The Cupcake Shoppe in Raleigh offers gluten-free sweet treats?

I’ve tried a gluten-free cupcake there (delish) and their gluten-free chocolate chip cookie ice cream sandwich (double delish)!

Enjoying a Gluten-Free Ice Cream Sandwich

Enjoying a Gluten-Free Ice Cream Sandwich

My parents took me there for the gluten-free cupcake this past weekend. I actually wanted to get the gluten-free ice cream sandwich again, but the employee there said those don’t come back until May. (Although, they had the gluten-free chocolate chip cookies, so if I’d wanted to I could have bought those and some ice cream elsewhere to create my own frozen gluten-free dessert…).

Gluten-Free Ice Cream Sandwich

Gluten-Free Ice Cream Sandwich

One think I really like about this dessert shop is that they stay open until 11 pm on Friday and Saturday nights. It’s a fun place to go downtown when you’re wanting a late night treat. They are located on Glenwood South and have outdoor seating (great if the weather is nice!)

Have you tried the Cupcake Shoppe yet?

Gluten-Free Chocolate Chip Cookie Ice Cream Sandwich

Gluten-Free Chocolate Chip Cookie Ice Cream Sandwich

Quick Kipper Herring Romaine Wraps

Quick Kipper Herring Romaine Wraps

Ever have those moments where you think, “What in the world can I do with what I have already at my house?”

Well, I’ve had a can of kipper herring snacks (canned fish) just waiting for me in my pantry. It’s been there for probably a few months now. I got the Bar Harbor brand from Whole Foods. As I recall, it’s a Weston A. Price approved brand, and thus of quality.

And…oh…my…word… The recipe I just made up as I went along turned out SUPERB. So great, in fact, that it did not require any additional seasoning (not even pink salt which I use on practically anything savory!)

It’s one of the easiest lunches I think a person could make! Great for these cold winter days. I felt a little like an Alaskan Eskimo while consuming it!

Quick Kipper Herring Romaine Wraps


  • 4 romaine lettuce leaves
  • 1/2 can kipper herring snacks
  • Grapeseed Vegenaise (a dairy-free, gluten-free, vegan mayo that is so yum!), to taste (about 2 Tbs.)
  • 4 organic button mushrooms


  1. Wash Romaine leaves. Briefly rinse off mushrooms to remove dirt and quickly wipe dry with a paper towel.
  2. Slice off bottom of mushroom stem and slice mushroom lengthwise into about 4 slices.
  3. Spread vegenaise onto inside of lettuce leaves.
  4. Top with kipper herring fish, spreading around evenly amongst leaves. Then top with mushroom slices.
  5. Enjoy!

If you’re like me, you might find this dish so tasty you grab a few more lettuce leaves and mushrooms and finish off the entire can of herring snacks! You won’t need anything else alongside this dish. It is satisfying all on its own.

What kind of quick healthy lunches do you enjoy? Would love to hear more ideas – especially for quick meals in the winter!

Use Steam to Help Reduce Cough & Colds in Winter

Use Steam to Help Reduce Cough & Colds in Winter

Struggling with a cough, cold, or congestion during this dry winter?

Consider trying a technique I used yesterday to clear up excess congestion: use steam!

Just boil some water in a pot, cover your head with a towel with your face over the pot, and breathe in the steam.

Better yet, add some therapeutic grade essential oils to your water, like the doTERRA brand.

I used oils in my water and the steam / oil treatment was AMAZINGLY effective!

5 Essential Oils to Reduce Congestion, coughing, & cold Symptoms

5 Essential Oils to Reduce Congestion, Coughing, & Cold Symptoms

The 5 oils I used were:

  1. Melaleuca (also known as Tea Tree oil)
  2. Eucalyptus
  3. Lemon
  4. Peppermint
  5. On Guard (a great immune booster blend)

Have you tried this type of technique to address your cold, cough, or congestion?

If the dry winter is wearing you down, this just might do the trick to help clear out that excess congestion!

To my delight, I discovered this week that Costco is now carrying organic bananas!

For your convenience, I took pictures to show the pricing of organic and conventional bananas at Costco and Whole Foods on the same day. This way you get an apples to apples – or shall I say: bananas to bananas – price comparison.

If only Costco would commit to organic produce all the time! I looked for the organic apples there today but found none. Eh, well at least I can get some organic bananas while they last!


Organic Bananas at Costco = $0.66/lb

Organic Bananas at Costco = $0.66/lb

Conventional Bananas at Costco = $0.46/lb.

Conventional Bananas at Costco = $0.46/lb

Organic Bananas at Whole Foods = $0.88/lb

Organic Bananas at Whole Foods = $0.88/lb

Conventional Bananas at Whole Foods = $0.78/lb.

Conventional Bananas at Whole Foods = $0.78/lb

Are there any other places you know for where to buy best-priced bananas?

Don't Believe Everything You Think

Don’t Believe Everything You Think

I saw a note in the back of a car this week that said: “Don’t Believe Everything You Think.”

And, well, it got me thinking.

Thinking about how we often have beliefs that are grounded in experience but not in truth.

We can sabotage ourselves from being able to receive what we really want because of wrong thinking.

I’ve been going some mental re-alignments myself lately to work to see things from a true and realistic perspective, rather than choosing beliefs based on just how I feel.

What about you? What thinking might be inhibiting you from reaching your goals?

What if you were to ask God to reveal to you ungodly beliefs and to help you re-align with the truth?

I’d love to hear what happens when you do that!

I’m seeing major transformations in my own life as I’m making this shift and hope you see such too!

At the turn of each year, I set goals for the coming year.

I also set quarterly goals throughout the year. These quarterly goals may be more specific, broken-down ways I plan to keep myself moving toward my annual goals. Or, it may be that some of my annual goals are for one season of the year, versus another.

I then like to make weekly goals for myself – which is, again, a way to keep myself moving toward those quarterly and ultimately annual goals but in the context of a given week.

Today, I want to share 3 specific tips on how to help you achieve your goals this year.

(1.) Set S.M.A.R.T. Goals

Regardless of whether I’m setting annual, quarterly, or weekly goals, I like to utilize the S.M.A.R.T. goal-setting technique.

S.M.A.R.T. is an acronym that stands for:

*S – Specific

*M – Measurable

*A – Attainable

*R – Relevant

*T – Time Bound

When making your goals S.M.A.R.T., remember to make them specific, measurable, attainable, relevant, and time-bound.

For example, if your goal is to exercise or eat healthier, don’t just list “exercise” or “healthy eating.” Use the S.M.A.R.T. criteria and write your goals something like this:

I will exercise 3 times per week by walking 30 minutes a day.

I will eat one green salad per day at least 5 days of the week.

I will drink half my body weight in ounces (ie. if I’m 150 lbs, I’ll drink 75 ounces of water) per day.

Are your goals ones you can realistically accomplish? If not, change them so they are!

Are they specific enough that you’ll know when you’ve met them?

Are they relevant for now? Or perhaps for a later time?

Are they associated with a deadline or a time in which you expect to complete them?

(2.) Write Your Goals Down

That’s the next key – don’t just ponder the goals in your head, write them down.

For myself, I find written goals keep me on a forward moving track but are also subject to change as the year progresses, and that’s okay. Just make sure as you are going along, the changes you make keep you moving forward and stay S.M.A.R.T. at the same time.

Keep track as you go through the year, marking things off as you complete them, and/or making adjustments as needed to your list of goals.

(3.) Keep Your Goals in Front of You

One additional key to keeping your goals is literally keeping them in front of you!

I keep the file listing my annual goals right on my computer desktop so I can view it regularly. I see the file sitting there when I open my computer, and that alone is often enough to prompt me to click into them for review. It helps keep them in front of me – which is another key component to actually accomplishing them.

Similarly, with my quarterly goals, I write them on a sheet of paper and put it in a file folder on my desk that I access regularly (often weekly) so I can keep them top of mind.

Get Your Goals Going

As you move into 2014, how about writing out some S.M.A.R.T. goals for yourself and put them in a place you’ll see them regularly? It might be the fridge, the computer, a bulletin board – do whatever works for you!

What goals will you make for 2014?

Tag Cloud