Laura Woodruff

Maui 2018!

Hawaii holds a special place in our hearts. You can’t get much better than a tropical paradise with beautiful beaches, warm water, and great food and drinks!? This year we definitely had a more relaxing time in Maui, unlike last time which was full of activities! But that is what makes Maui so great… you can relax OR be adventurous OR both!

Salad at Bamboo Fresh

In this post I am going to go over my most recent trip in detail, then I will finish it off by adding in the adventures we had when we were last here in 2015!

We arrived on a Wednesday afternoon in June, and went straight to Bamboo Fresh in southern Lahaina. I found it on Yelp and even though the menu looked great, I wasn’t too impressed. The salad was warm, wilted, and had hardly any chicken. Safe to say I took a little extra HCl to make sure I had enough stomach acid to kill any little buggers.

After refueling, we went to check in to our hotel, the Hyatt Regency Maui Resort and Spa. This was our first time staying at a resort instead of a condo and to be honest, we were a little nervous about not having a full kitchen in our room. It ended up being totally fine because we booked our vacation through Costco and the breakfast buffet was included!  We also had a fridge to store our snacks and drinks so we were set. The room was perfect and had an ocean view as well. I loved the gym onsite and the pool with a swim-up bar!

Breakfast buffet at the hotel

We were so lucky to have our best friends and their two babies join us on this trip. We met up with them at the Cliff Dive Bar at the Sheraton for the famous old fashion mai-tais before heading out to dinner! We then Uber-ed to the Seahouse Restaurant at Napili Beach. The beach is a fun to visit during the day but we went after dark so we couldn’t see the pretty views.

Fleetwood’s at sunset!

Day 2 (our first full day) was the ultimate relaxing day. We reserved our beach chairs in the morning with our towels (people honestly reserve chairs at 6 am and if you don’t, you won’t get one)! Then we took advantage of the free yoga on the lawn offered by our hotel. It was awesome! Yoga is relaxing in itself, but hearing the ocean waves during your practice is the best way to do it! We ate breakfast at the buffet and then headed to the pool. We had fun checking out from work and reading our fiction books while getting a tan. For lunch, we ordered pool-side fish tacos that were amazing! Dinner was at Fleetwood’s in Lahaina. If you haven’t sat on their rooftop for dinner during sunset, you are missing out!!

Salad at Duke’s!

Day 3 was another fun yet relaxing day. We did a quick workout at the hotel gym and then over-ate at the buffet (again). At least there are healthy options to choose from! My fav was the fresh papaya and pineapple. After that, we headed to our friends’ condo for another pool day, this time with the kiddos! We ate lunch at Duke’s and had many poolside drinks 😉 For dinner, we headed to Mama’s Fish House. You have to make reservations in advance for this one and make sure to wear appropriate attire! It is a little pricey but SO worth it!


Ceviche at Mama’s
The most amazing panang curry at Mama’s
Macadamia crusted crab cakes and Ahi appetizers at Mama’s
Cookie Monster smoothie and added kale! It has detoxifying zeolite clay, shilajit, warrior protein, coffee beans, one date, almonds, banana, coconut meat, coconut water, blended with cacao nib crunchies.








On day 4 (Saturday) the boys headed out to an early round of golf at the Royal Ka’anapali Course. They had a great time and it had beautiful ocean views. I did the free pilates class offered on the lawn of our hotel (what great perks)! After that, I ate the buffet and then met my friends at the pool. Lunch was lighter because of the heavy buffet and we went to our favorite health bar, Choice Health Bar, for smoothies. My number one tip is to order online before you get there! It can take a while to get your food if not 🙂 All of their food, smoothies, acai bowls, bars, etc. are amazing but your bill can add up quickly ($$). They have multiple locations which is awesome and they even have house-made paleonola! The best activity of the day was the sunset cruise. We like to do these on every beach vacation we go on. They are so fun, great food, unlimited drinks, and a beautiful sunset. If you do not get seasick on catamarans, the cruises are a must-do! This time we went on the Trilogy Cruise. After the cruise, we shopped around Whaler’s Village and the ate a late dinner at Monkey Pod. Their One in a Melon cocktail is my fav!

Day 5 was a lazy Sunday 🙂 We started off the day with a couples massage and ate breakfast at the buffet. Then we reserved a pool cabana and hung out with our friends all day long in the sun! The cabana was right on the beach so we had access to the pool and the ocean for swimming. There was a shade on the cabana as well if you wanted to get out of the sun. It was inexpensive at $100 rental for the day. The cabanas come with food and drink service so that made it quite easy on us. I ordered a salad and we also had calamari and poke as appetizers. All of the food and drinks were amazing! When we were done in the sun, we got ready and went out to eat at Pacifico. I was super excited to try this restaurant because it is farm to table. Maybe next time I will get a chance to visit their farm on the island, but at least we got to experience this dinner. We started off with housemade fennel bread and rosemary salted butter (to die for). Then I had the beet salad and Taylor had the farm salad. For dinner, I had the olive oil poached fish and Taylor had the coconut crusted mahi-mahi. Since we were celebrating, dessert was on the house and was so delicious! We had the chocolate decadence and it was worth the sugar!

View from the massage room!
Lunch at the cabana! Hawaiian salad with grilled chicken thighs.
The table at Pacifico right on the beach. It was too dark to get any good food photos!










Day 6 (Monday) was our last full day in town. Tay and I decided to go explore the island a little bit! We went on a morning run on the beach and stopped at Choice Health Bar in Whaler’s Village (new location) for breakfast. We were obviously completely over the hotel buffet! Then we went to the Maui Tropical Plantation to explore and get some coffee at the Millhouse Roastery. The coffee was amazing and the scenery was beautiful. We walked around the plantation ourselves but did not do a tour. There was a cute little farm stand at the plantation so we picked up some goodies like macadamia nuts, dried coconut, and dragon fruit.









From there we headed to Secret Beach. On the way, we stopped at a coconut stand and a small farmer’s market. We ended in Kehei at the Paia Fish Market because we had heard so much about the famous fish tacos! After lunch, we spent the rest of the day relaxing before heading out to our last dinner at Mala Ocean Tavern. It was a cute little restaurant right on the water. We started with the Ahi Bruschetta which was delish! Then I had the Fresh Fish a la Plancha.

Paia Fish Market tacos!







Day 7 (Tuesday) was our final morning in Maui. Of course, we had to have our favorite breakfast, Choice Health Bar. We went for another hard beach run and enjoyed our last morning looking at the waves with our toes in the sand before packing up and heading home! When I say hard beach run, it wasn’t very far because any beach run is hard! At the airport, we had a lot of time before boarding our flight so we ate at Sammy’s Beach Bar and Grill and I had the fiesta salad with kalua pork. It was great!

This trip turned out to be the ultimate relaxation vacation. Last time we were in Maui in 2015 we did ALL of the activities. Below is a quick recap from our last trip:

  • We stayed in Lahaina area at the Papkea condo
  • Friday- We went to Leilani’s in Whaler’s village (pretty yummy)
  • Saturday- Kayak and snorkel tour to Turtle Town 
  • Sunday- Beach Day and Sunset Cruise– FAV THING
  • Monday- Beach day and Lahaina Grill
  • Tuesday-Hike to Twin Falls- jumped off waterfalls J
  • Wednesday- Pool day and Luau- Sheraton
  • Thursday- Rented mopeds and took them to the blowhole (808 mopeds)

Please let me know if this post is helpful! I would love to know what ya’ll want to see from me! If you have specific questions about any of the places we went to or the food we ate. Aloha!

Raw Matcha Collagen Balls!

If you have been following me on social media for a while now, you most likely noticed that one of my favorite things to make are raw protein balls. These nutrient-dense collagen balls are great for on-the-go snacks, afternoon pick-me-ups, and AM yogurt-bowl additions! I prefer making them at home because I can control the sugar content and I usually add a little more protein than you would find at a juice bar or grocery store. I added Further Food collagen to this recipe (my discount code is nourishednutritionlw10)!

Matcha Collagen Protein Balls

Raw matcha protein balls

Total Time 15 minutes


  • 1 T matcha green tea powder
  • 1/2 cup gluten free oats
  • 1/2 cup coconut flour
  • 1/4 cup almond butter
  • 1 t cinnamon
  • 3 scoops Further Food collagen peptides
  • 1 t vanilla extract
  • 1/4 cup almond milk
  • 2 T coconut oil (melted)
  • 2 T coconut butter (melted)
  • 1-2 T maple syrup (depends on how sweet you like it)


  1. Add all ingredients into a food processor and blend on high until smooth. You may have to stop to scrape the sides of the processor a few times during the process. Add more milk if the texture is not correct!

  2. Roll into 1-inch balls and store in a sealed container in the fridge! 

Recipe Notes

  • You can easily make this recipes paleo by taking out the oat flour! Just add 1/2 cup of almond flour in its place 
  • Check out my post on how to make your own almond milk! You can then use the milk in this recipe, as well as the leftover almond pulp 🙂

Oh, and did I mention these also make great boat snacks?







And hiking snacks?!







Enjoy 🙂

<3 Laura

Nut Milk 101

I remember the first time I tried to make nut milk… it was an absolute disaster! This is why I want to show you how to make nut milk the easy way.

A few main reasons for making my own nut milks:

  • No chemicals or preservatives
  • Easy
  • Versatile (you can make any flavors you want)
  • I have the leftover pulp for homemade raw protein balls!

The first time I tried making nut milk, I used cheesecloth and it was messy and didn’t really work. The pulp still squeezed through the cloth (but that could have been user-error). When I heard about nut milk bags, I knew I had to try it again and it was so worth it! I always try to encourage everyone to try making their own nut milk at least once. My favorite brand is Ellie’s Best and they work great. The website has a ton of additional products as well. Don’t forget to use my code nourishednutrition for a discount at!

Nut Milk

Easy homemade non-dairy milk!

Cook Time 5 minutes
Servings 4 cups


  • 1 cup nut of choice I like raw almonds the best
  • 4 cups water


  1. Soak almonds in water overnight in a sealed container in the fridge. In the AM, rinse the almonds off and then place in blender. You can take off the skins if you want but it is not needed. Add 4 cups of filtered water. Now, this is the fun part! If you like unsweetened milk, you can leave the recipe as is. I like to add in a sprinkle of salt and a teaspoon of vanilla. If you want some sweetness in your life, add 1-2 dates! Have fun with it 🙂

  2. Blend on high for about one minute. Pour through a nut milk bag over a large bowl then squeeze out all of the liquid. It works best to gently knead the bag. 

  3. Once completely strained, the milk is done! Store in a sealed container. I love to use mason jars. Then, use the leftover pulp to make some yummy raw protein balls. Check out my Instagram feed for inspo 🙂

Recipe Notes

If you decide to make cashew milk, you do not need to strain out the pulp. It is very creamy and yummy!

Green Goddess Salad

I would like to start out by saying that whenever I read blogs, I usually just scroll all the way down, past all of the beautiful pictures, and head straight towards the content. My blog will be short and sweet for all of those readers out there who are like myself, and just want to get to the picture! My recipes will be easy to make, quick for the weeknight warriors, and of course, healthy 🙂 I will start out with my take on the Green Goddess Salad:


  • 2 cups organic spinach leaves
  • 2 T Primal Kitchens Green Goddess Dressing
  • 1/2 avocado
  • 3.5 ounces of shredded chicken
  • 2 T pumpkin seeds
  • 1/4 sprouts (I get mine from Trader Joe’s)
  • Optional: bacon bits, hard boiled eggs, tomatoes, etc. Have fun with your favorite salad ingredients and make this your own!


Like I said above, my recipes will be super easy! All you do for this is put the ingredients in a bowl and enjoy! This salad is also great tossed.

How to Stay Healthy While Traveling

Wellness Tips for when you’re on the go!

I know that many of you out there share the same passions about traveling as I do. Travel is an opportunity to explore the world, leave your daily routines, and get away from it all. Travel creates extraordinary experiences and memories, but most of all, it is fun! Whether you prefer backpacking in the deep woods, high up in the mountains, a European road trip, or a tropical beach vacation, the opportunities are endless. But many people (especially health nuts like myself) ask the question, how do you stay healthy while traveling?

Contrary to popular belief, it is possible to maintain wellness throughout your vacations! Here I share my tips for staying healthy while away and I would love to hear yours as well 🙂

Water Consumption:

The very first and most important tip while traveling is to stay hydrated! Our bodies are made up of about 60% water and need water to thrive and survive. It is very easy to forget to drink water or skip it while you are out of town. This is especially true when you are in another country where water might be harder to come by, or more expensive to buy purified water bottles. When you are on vacation it is often a different climate that you are not used to (for example, hot and dry) so you need to replenish your water stores even more. Many people get dehydrated on the plane which starts off your trip on the wrong foot! When you are dehydrated, you have a harder time recovering from jet lag and a harder time eliminating waste throughout your entire trip. It may be inconvenient to get up on the plane, or make pit stops when you are on a road trip, but it is very worth it in the end.

Healthy Eating:

  • Pack snacks!!! Airplane, car, etc.
    • Travel snacks:
      • Protein bars, nuts, seeds, nut butter packets, granola, dried fruit, whole fruit, jerky or pepperoni, protein powder, etc. The options are endless.
    • Book a room that has a kitchen (or at least a fridge and a microwave). This makes it possible for you to not have to eat out for every meal
      • This is also a great way to save money because eating out for every meal can really add up. My husband and I typically like to buy breakfast food (oats, eggs, fruit, etc.) and eat the first meal at home. It is great if you can pack a few lunches as well like turkey wraps or sandwiches. We also always bring snacks with us when we are out and about!
      • If the hotel has a free continental breakfast there are often great options such as hard boiled eggs, bananas, and oatmeal to choose from.
    • Don’t treat every meal as a cheat meal just because you are on vacation. Trust me, you will feel so much better if you are eating well while you are away! Like I said above, if you bring your own breakfast and lunch that leaves dinner open as a great time to enjoy yourself and get what you really want.
      • With all of this being said, I truly believe that vacation is a time to enjoy yourself. Do not fully deprive yourself when you are away… have some fun and treat yourself! If you are getting your exercise in and eating well throughout the day, you definitely deserve some treats!


  • Make sure to pack a few workout clothes! I always make sure to pack a few different outfits and most often wear the attire on the plane, in the car, etc.
  • When traveling, it is most often easiest to get a workout in first thing in the morning. This gets it out of the way so you can enjoy yourself for the remainder of the day. A nice jog or home work out is a great way to burn a few calories and get your day off to a great start.
    • Write down a few home workouts that you can do while you are away. There are great workouts you can find on Google whether you are in a hotel, on a beach, or in a park!
  • Walk! Typically, when you are on vacation, you are able to get in a lot more steps (unless of course you are on a tropical island sunbathing all day long). Walking around town and exploring instead of taking public transportation everywhere is a great way to get exercise.
  • Maybe you do want to take a break from the gym while you are away. It is a great way to re-set your body for a week, and come home strong and ready to hit the weights! Make sure you get fresh air and some steps in daily to keep your body moving.


That is all for now folks! Please do not hesitate to reach out to me with any questions or suggestions. Don’t let your healthy lifestyle hold you back from exploring the world 🙂

Top 10 Tips for Eating Healthy on a Budget

We all want to eat a nutritious diet and live a healthy lifestyle, but there is one hurdle that many of us face. Price is often a factor that deters people from making healthier food choices. But, contrary to popular belief, it can be just as expensive to eat unhealthily. Fast food and processed foods add up faster than you think, and since they don’t fill you up, you end up buying and eating more food. If you really think about it, eventually you will end up paying more in medicals bills in the long run if you don’t take care of your body. Despite what many people think, it is not extremely expensive to live well, and today I want to give you my favorite money savings tips and tricks for living the life you want!

Top 10 Tips:

  1. Buy whole foods- Buying whole foods such as fruits, vegetables, and meats are much more nutritious AND more cost effective than processed food items. If I can give you only one tip, it would be to stop eating processed foods! There is no nutritional value and they can degrade your health, and they are not cheap.
    • Examples:
      • Whole foods- fruits, veggies, squash, meats, eggs, raw dairy, nuts, seeds, fish, leafy greens, etc.
      • Processed foods- chips, candy, crackers, breads, convenience meals, soft drinks, vegetable oils, breakfast cereals, deli meat, margarine, etc.
    • Easy Replacements:
      • Pasta to zucchini noodles
      • Deli meant to chicken breast
      • Starchy carbs to yams or sweet potatoes
      • Dessert to fruit
      • Crackers to carrot sticks
  1. Coupons/Sales- I know this one seems pretty obvious but it truly works. I won’t buy something at a place like Whole Foods unless it is on sale! Keep an eye out for sales at your local grocery stores and clip coupons when you see them. Foods that are in season are often on sale and are extremely fresh (not shipped across the ocean). There are also many coupon apps that you can download as well to save money.
    • I use coupons that I get in the mail or that I see while I am at the store
    • My main app that I use for coupons is Cartwheel at Target, but many stores have apps now such as Fred Meyer/Kroger
  2. Don’t always shop at healthy markets/Whole Foods- Contrary to popular belief, you CAN actually get healthy food at non-health food stores! Most stores with groceries now have a health food/organic/gluten free section. There is usually an organic produce section with many seasonal options for fruit and veggies. In addition- check the Clean 15 list of produce that you don’t need to buy organically!
  1. Buy in Bulk (Costco, Cash n Carry, etc.)- Health food and products are often sold at a much lower priced when packaged in bulk. As the saying goes, “Buy more, save more!” and it is very true. Disclaimer- if you cannot eat the large amount of food that is sold at these stores, then don’t shop there because then you will end up wasting money by throwing food away!
  2. Price Compare- I will always make sure to shop around and make sure I am getting the best prices. There are so many different places you can buy health products, so make sure you get the lowest price! Don’t just impulse buy, calculate which stores will give you the most bang for your buck!
  3. Online subscription options- Most people nowadays are members of online stores (ie. Amazon, Thrive Market, etc). This can be a way to obtain significant savings on health products! Since my family is a member of Amazon Prime, I always check the prices online before I buy it in the store. Some things are definitely cheaper and it is worth it to do your research.
  4. Dine In- When I worked in a corporate setting, it used to absolutely amaze me that people could afford to eat out for lunch every day. That can really add up fast! Imagine how much money you can save by bringing your own food to lunch and not spending $10-20 per day on food. In addition, it is usually not the healthiest choice to eat out for more meals. Don’t get me wrong, I love going out to eat (maybe more than most) but I definitely watch my monthly budget. Bringing lunch to work is one of the easiest ways to save in this category. Go out to lunch as a treat, not a regular occurrence.
  5. Meal Prep- Stemming off of my last tip, making meals in bulk is a true money and time saving option. Sunday is a day that is easy to spend an hour or so making a little extra food for the week (batch of chicken, yams, veggies, etc.). If you don’t want to make tons of prepped food, then start by making extra food for dinner every night that you can eat the next day for lunch. It is cost effective and saves time.
  6. Don’t always buy name brand items- There are so many popular brands out there that have ridiculously expensive price tags. Make sure to check the off-brand items that are sitting right next to the name brand items. Off-brands typically have the exact same ingredients for half the price.
  7. Be prepared and write your list ahead of time- Stay out of the central aisles at the grocery store which are full of unhealthy snacks. Don’t shop when you are hungry because you will want to buy everything!


I hope you enjoyed these tips and start putting them to use today! Please do not hesitate to reach out to me for any questions, I am always happy to help.



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