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Every second of every day we’re inundated with information. Advertisements, news stories, magazines, Instagram, and Facebook posts are slung at us all day long. Some of it we take in and the rest gets sorted out by our brains as unimportant, useless information. Our brains are designed in such a way that we scan the environment for input that’s pertinent to our values and priorities, ignoring that which doesn’t resonate with our own interests. This built-in “brain feature” has it’s pro’s and con’s. 

Think about it. If you value eating healthy, you’re brain will automatically seek out information that supports this goal. However, if you’ve developed unhealthy habits overtime, you’re brain isn’t going to naturally seek out anything that will help you get on track with living a better lifestyle. You’ll have to make a conscious, deliberate effort to find the tools and resources to help you change your ways. This is why it’s so difficult to form new habits! 

It’s probably safe to assume that your mental and physical health are important to you. If it wasn’t, you would’ve read the headline of this and immediately shifted your attention to something else. So, I’m not going to bore you with a lecture on how you should value your health and well-being more. I’m here to tell you something critically important to maintaining good health that nobody else is talking about. Why? Because if every health and wellness professional, company, author, or expert told you this, they’d risk losing your business. 

Ready? Here it is: YOU WILL NOT GET ALL YOUR HEALTH NEEDS MET IN ONE PLACE. It seems so simple, but knowing and remembering this will determine the quality of your health. Let me explain why.

Many people use their primary care physicians as “one-stop shops” for health care. It’s not unusual to view a physician as the expert on health and seek the advice of that professional. That being said, there’s not a single doctor in the world who knows everything, and doctors (just like everyone else) are merely making educated guesses about what’s going on and how to make it better. You could see three different doctors for the same issue and get three different diagnoses. 

This rule applies to ANY field, be it nutrition, mental health, fitness, or chiropractic. So why isn’t it customary to be encouraged to seek additional opinions? Why doesn’t the author writing about the benefits of being Vegan recommend exploring diets rich in animal proteins so we can decide for ourselves what’s best? Why doesn’t the orthopedic surgeon recommend trying chiropractic care or yoga before suggesting surgery? Why doesn’t one mental health therapist encourage shopping around before deciding which therapist is the best fit? (By the way, I ALWAYS encourage clients to interview a few therapists to determine who’s the right choice for them, because I know what it’s like getting stuck with someone who’s a bad fit.)

There’s a few different reasons that explain why nobody is telling you to shop for your health care in more than one place. The most obvious is that everyone is competing for your business. In an effort to get you to buy from them, they’ll convince you of all the reasons why their products, services, or expert advice is the best. They do this by sharing their own results with you or telling you stories about people, just like you, who did X,Y, and Z to get skinny, perfect skin, huge muscles, more hair, less depressed, more confidence, better sex, yadda yadda yadda. 

Now, this isn’t to say health and wellness professionals are being sleazy salespeople nor is it to imply they’re lying or being manipulative just to earn a buck. Far from it. I believe the majority of people making a living in the health and wellness industry are truly competent, gifted, passionate professionals who HAVE had great SUCCESS and can absolutely help others achieve similar results. This leads me to my next point on why nobody is telling you to shop in more than one place; they whole-heartedly believe that they’re the best thing for you. They want to help you and they think they can. They believe it so much that it never crosses their mind that you might get better results by working with someone else, either in addition to or instead of them. (P.S. I am SO guilty of this myself!)

It’s like this: you are a truly unique individual. No one else is just like you. Each and every health provider is truly unique as well and they each work in different ways. Using myself as an example, I have my own unique ideas, perspectives, language, values, and morals. I bring all of that into my work with clients. For some clients, it’s exactly the right fit. I say things in the way they need to hear them, we relate to each other, and we do great work together. For someone else, I might not make sense. I might make them feel uncomfortable or feel like I just don’t get them. I’m for some people but not for all. EVERY health provider is for SOME but NOT for ALL. 

Is it easier to just stick with the first yoga studio you drop in at? You bet, but you might find an even better fit by visiting the one down the road. Is it more convenient to keep all your care in one place? Absolutely, but are you missing out on different information or perspectives that are worthy of considering for the benefit of your health? It pays to pull from MANY providers, places, establishments, and resources when it comes to investing in your health. Would you put all your money in just one stock? Heck no! You listen to your financial advisor and DIVERSIFY your portfolio. It is absolutely essential to your health that you DIVERSIFY your health care. 

You might be asking yourself, “Nicole, why are you telling me all this? Aren’t you trying to generate business at your wellness center? Isn’t the whole point of your business to offer all my health care needs in one place? Don’t you want me to buy from you?”. The answer is “yes”. I want nothing more than to serve you and help you live a happier and healthier life AND I want you to work with other providers too. 

Willow Tree is structured in such a way to provide convenience, ease, and comfort when it comes to meeting your health and wellness needs. It’s why we offer a variety of wellness services in one place and also why our providers work closely with each other to ensure we’re providing you with comprehensive care. But I know you’ll buy from other places too and I WANT YOU TO!! Relying on one person or method or approach to health is a disservice to you and the provider you’re working with. No one can be everything to you. You need variety, new ways of looking at problems, and different opinions on how to solve them. So, you need a whole ARMY of health and wellness professionals!

We both know there’s no better investment than in your health so it’s worth the time and effort it takes to make a conscious, deliberate effort to seek out as many resources as possible to help you be the healthiest you can be. Remember, our brains filter out information all the time, so you’ll have to challenge it to focus on that which you may have deemed useless in the past. It’s never a bad idea to shop around for a provider or work with more than one at a time. Just like you don’t have just one pair of jeans in your closet, you shouldn’t have just one person guiding you on your health and wellness journey. 

If there’s anything we can do to help you with this, please don’t hesitate to ask. Even if it means making a referral to another therapist, yoga studio, nutrition counselor, psychiatrist, or other wellness professional, our only goal is to help you be your absolute best self. 

Nicole Iacovoni is a psychotherapist, author, wealth building coach, and personal empowerment fanatic dedicated to helping you create a life of happiness & prosperity. Her work is centered around personal growth and holistic health and wealth building. Nicole takes an honest, straight-forward approach to helping clients identify where they currently are in their life’s journey. With expertise in how our DESIRES, EMOTIONS, THOUGHTS, and BELIEFS influence our success, Nicole helps clients create a concrete action plan for living the life of their dreams. Contact Nicole for a FREE INITIAL CONSULTATION. 

Uncovering why someone is successful or not has always intrigued me.  I don’t think it’s a coincidence that some people seem to run themselves in circles, dancing around changes that they know they should make but never do.  When I was trying to decide whether or not to leave my first career, I was terrified.  When I think back, there were signs everywhere directing me away from this career, but I ignored them in fear of what emotions may come up.

There eventually came a time where I made the decision to take control of my life.  This time only came when I had hit rock bottom...several times.   It didn't happen overnight and it didn't happen with me as an all-in willing participant.  I had lots of help and guidance from dear friends and family along the way, for whom I am eternally grateful.  It wouldn't have happened without them because it was way too scary for me to do alone.  

That brings me to the first lesson I learned about change and taking control:


So there I was, thinking of myself as a complete failure because my career wasn't going as planned.  In the midst of wallowing in my own misery, I was forced to look at it a bit more objectively.  Perhaps this job wasn’t for me as much as I wasn’t for it?  Nonetheless, I spent lots of time trying to rationalize how I could stay and make it work.  The more I rationalized, the more scared I became.  My health had already taken a nose dive in a few short years.  If I couldn’t find a way to stay well now, what would become of me in 25 or 30 years?  Visualizing what could be if I didn’t make changes was worse than the risk of taking a chance at other options.  


This alone can provoke some feelings of fear, but it’s the good type of fear.  The fear you get when you’re about to make a breakthrough.  We all have excuses.  Many of them.  I usually get all fired up when I hear someone going through their laundry list of reasons why they aren’t reaching their goal.  I’m not smart enough.  I’m not pretty or fit enough.  I didn’t come from money so therefore I won’t ever make enough money....and on and on.  Like I said before, I love trying to figure out why someone is being held back and support them in breaking through that barrier.  In doing so I must hear all the things that have stood in their way.  The next step after the laundry list is to dig deep into what they want and how bad they want it.  What I’ve found is that there is an overwhelming percentage of people who want something, but know damn well they're not willing to do what it takes to get there.  I truly appreciate when someone is honest with me and admits they just aren't ready to give up their extra large coffee with six creamers and ten sugar packets.  Okay, fair enough. They're free to choose.  The thing they lose access to when making this choice, however, is the possibility for change.  They can’t imagine their life without this staple and think they just might cease to exist if they give it up.  But think of what could happen if they said, “I really love my coffee every day, but I want my health back even more, so I’m willing to look the consequences in the face and curb the habit.”  The good news is that the worst case scenario is you'll be tired, grumpy, and a bit foggy for a week or so, but life will continue on.  The point is, if you allow fear to paralyze you, there will never be room to grow and you'll become complacent.  Complacency never produces happiness, freedom, or fulfillment.  It’s much safer, but much less rewarding.


While there is huge benefit to taking control over your destiny, there is a dark side to it as well.  Most, in part, due to the fact that we absolutely cannot control every aspect of our daily lives.  Great example:  helicopter parents.  We all love our children, but if you attempt to control and micromanage every interaction your children have with the outside world, you'll create a person who can't function in society (at least without their parent).  Knowing when to let go is the hard part that takes time, experience, and failure.  I always thought letting go meant giving up.  Man was I wrong with this one and I’m glad I was.  I spent a lot of time trying to fit a square through a circular hole thinking if I couldn’t find a way to make it fit, life would most certainly end.  What I learned was that I didn’t have to give up right away if things weren’t going my way, but I could listen to the signs the universe was giving me and follow my gut if I felt it was time to move on.  I believe we all know what we need to do.  It’s listening to that instinct and ignoring what are minds are telling us that is the hard part.  You can learn to listen to your body better by trying some simple meditation (still or moving).  Practice letting small things go like a battle you’re having with your child.  Pick the ones worth hanging on to and let the others pass on by.  It feels so freeing and energizing when you release some of the burdens weighing you down!


I often tell friends, family, and clients that I always thought I would “arrive” at a place where everything in my life would be just the way I dreamed it would be.  Effortless, struggle-free, easy.  I'm a bit disappointed this is not true, but it’s also liberating at the same time.  It means that we'll always be on a journey to the next desired outcome, but it also means we can change things at any time.  If you don’t like where you’re at (and this happens to everyone at some point in their lives), you have the power to change your situation.  Maybe not everything about it, but at most you can change how you care for yourself.  This is something we as Americans really must do a better job at.  Our lifestyles are destroying our health at a fast pace.  True wellness is pretty simple, but we must make that choice to prioritize it and make the necessary changes to achieve it.  With the way our healthcare system runs today, if you want to find your way to health, you must take charge of your own health.  That doesn't mean you won’t ever need the assistance of medications or doctors, but it does mean you must be your own advocate.  You know yourself better than anyone who sees you for ten minutes once a year.  It’s ultimately your body and your life and you are absolutely and positively worth the risk! 


Shawn Clavelle holds a bachelor's degree in nursing and is a Certified Holistic Health Coach and Certified Yoga Instructor. She believes that yoga is the perfect addition to any fitness routine and ideal for athletes who have sustained injuries that preclude them from participating in other forms of exercise. Shawn customizes her yoga classes to be fun, engaging, and designed to help you lose weight, tone, strengthen, and experience a deeper sense of confidence and esteem. She provides modifications for her students so that each class can be rich and enjoyable. 

June 23, 2015

by Shawn Clavelle, WT Health Coach

Our bodies are made up of about 75% water and we can only survive two to three days without it, so it is crucial to our wellbeing that we are adequately hydrated.  Most people are told they are not drinking enough which can lead to headaches, fatigue, cravings, and illness, but drinking too much can also have adverse affects such as mineral imbalances.  The question is, how much should we be drinking and how do we know when we’ve had enough? 


Some experts recommend nine cups a day for women and thirteen for men, but that is a very generalized amount and there are many variables that can warrant more, or less.  High humidity, high elevation, exercise, caffeine intake, pregnancy and breastfeeding, and illness all require a higher intake.  Also, remember that high water content food like some fruits, vegetables, and cooked grains count towards your daily intake. 


As far as what kind of water to drink, the options are tap, bottled, and filtered.  Bottled water has become increasingly popular, but often times it is not any better and contributes to increased plastic waste.  The standards for tap water are higher than bottled water, however, tap water can contain a certain amount of fluoride, chlorine, and sometimes lead.  If you do not want to risk ingesting these toxins there are several types of filters you can buy that are effective and reduce the plastic waste from buying bottled. 


Water is really the best liquid to hydrate you, but some people say they just can’t drink plain water.  In this case, add some fruit juice, lemon, or any other natural flavor to appeal to your taste buds.  It’s better to get the liquid in a different form than not at all.  Aim to drink most of your water in the mornings and early afternoons so that your sleep is not interrupted.  Experiment with different amounts and notice how you feel.  Listening to your body is the best way to determine the right amount for you so use these numbers as a guide but be flexible and think about how your lifestyle may affect them.  

March 23, 2015


by Shawn Clavelle, WTWC Health Coach


America seems to have this obsession with finding that one food, supplement, or

component of a food, that will magically make them feel better. People are becoming so

desperate for these “secrets” that when Dr. Oz makes a suggestion for

supplementation, health food stores are bombarded with orders for these products. So

what is it that people are looking for? What are we lacking that makes us crazy for

anything that is said to improve our health?


Well, the answer is complicated, but also very simple: the Standard American Diet

(S.A.D.) is nutritionally bankrupt. We are also overworked and stressed which leads to

inadequate sleep and rest. Our bodies are not designed to work fifteen hours a day,

especially when those hours are mostly sitting at a desk and looking at a computer

screen. Elizabeth Somer, nutritionist and author of Food and Mood, Nutrition for a

Healthy Pregnancy, and The Essential Guide to Vitamins and Minerals, says that in her

opinion, 50% to 70% of suffering could be eliminated by what people eat and how they

move. Even if you are eating a healthy diet, adding superfoods to your diet can make

an enormous difference in the way you feel and can aid in combatting certain lifestyle

induced illnesses such as heart disease, diabetes, cancer, and high blood pressure.

I use the theory of “crowding out” when it comes to losing weight or eating healthier.

Get more of the good and the bad will fade away or become significantly reduced.

Getting more of the good can include superfoods to give you an additional nutrient

boost. Superfoods are defined as a category of foods found in nature that are calorie

sparse and nutrient dense. They contain superior sources of antioxidants and essential

nutrients we need but cannot make ourselves.


I am going to highlight a few of the more popular superfoods that are pretty solid in

terms of the research that has been done to back up certain health claims. Keep in

mind that there is no formal process to the classification of a superfood and anyone can

make a health claim. Because of the exploding supplement industry, there have been

many false claims when it comes to these foods and lawsuits that have ensued.

Nutrition is an ever-changing and controversial science so if a claim seems too good to

be true, it probably is, however, it does not diminish the power some of these foods

have on health.


1. Coconut Oil: Saturated fat had been demonized for a while starting in the 90’s, but

has made a comeback as research began to disprove many of the myths surrounding

it. Coconut oil is a great example of a healthy saturated fat source. The body quickly

converts it into energy and it can help you lose weight. It contains lauric acid which is

especially important and rare because the only other natural source of this is in

human breast milk.


2. Blueberries: High in antioxidants and phytoflavonoids (natural chemicals found in

plants to protect them), blueberries also contain potassium and Vitamin C. They

have anti-inflammatory properties that make them very powerful in fighting chronic



3. Raw Cacao/Dark Chocolate: One of my favorites and packed with antioxidants,

cacao may help lower blood pressure as well. If you use raw cacao, it is 100% pure.

A dark chocolate bar, for example, has fat and sugar added to make it more

appealing to the taste buds. The darker, the better, and the darker the chocolate, the

less fat and sugar they need to add. Try for 60% or higher to reap the maximum

benefits of this delicious treat.


4. Maca: A Peruvian plant coming into popularity, the nutritional value is in it’s root.

The root is dried and sold mostly in a powder or flour form. It is said to be an

aphrodisiac, increasing fertility, energy, and vitality. Other benefits include alleviating

menopausal symptoms and correcting hormonal imbalances.


5. Turmeric: A plant of the ginger family, turmeric is native of Southwest India and is

mainly used in the United States as a dried spice, the main spice in curry that gives it

that bright orange-red color. It has been documented to have a number of health

benefits including regulating the menses, aiding digestion, dissolving gallstones, liver

decongestion, and overall healing of trauma or injuries.


6. Goji Berries: I debated including goji berries because of the several documented

false health claims, but I don’t like to rule something out all-together just because a

few companies threw some false statements out there. Also known as the wolfberry,

goji berries are usually sold in a dried form and can be made into an herbal tea or

used in baking or smoothies. The important thing to remember with this berry is that

it has a high interaction rate with other medicines. These interactions can be

potentially harmful so it’s important to rule these out with your doctor before using



These are just a few of the many foods classified as superfoods. One of the best

sources of micronutrients are dark leafy green vegetables. You can eat them as is or

buy them in a concentrated powder form at many health food stores and add them to

smoothies. Superfood smoothies are a great way to lose weight when part of a healthy

diet so experiment with different recipes that suit your taste. You can also bake with

many of these foods for an added nutritional punch.


If you are struggling to stay healthy or need guidance in making a change, consider

speaking with a Health or Nutrition Coach. We offer 30-minute FREE consultations.

Health is wealth so invest in your health and be the best YOU you can be!


Shawn Clavelle earned her bachelor’s degree in Nursing from the University of Vermont. She is currently a student at the Institute of Integrative Nutrition working toward certification as a holistic health coach. Shawn’s vast clinical experience and knowledge of the healthcare system makes her proficient at helping others design their own treatment plan through structured goal setting and continuous evaluation of progress. Using a holistic approach with a focus on nutrition, she helps uncover the obstacles to good health and provides simple options for making better lifestyle choices.  


You can learn more about Shawn's Health Coaching & Weight Loss services here.

February 9, 2015

Our focus this month is encouraging your to love yourselves utterly and completely, and part of that means taking exceptional care of yourself. Each week during February, WT Health Coach Shawn Clavelle will be bringing you a simple, yet fundamental way to love yourself really deeply through healthy, nourishing habits. We hope that you take these to heart and utilize the information to take your self love to new levels.


Tip #2: Be Physically Active


We all know that physical activity, or dare I say exercise, is beneficial to our

health. So why aren’t we all doing it? There is a long list of things that

keep people from moving and those include motivation, time, schedule,

family, weather, and so on. Going to the gym can be just another “have to

do” item on your list and if you’re not motivated, chances are, you won’t do



The secret to incorporating it into your routine is to find something you

enjoy. Start with thinking about what you liked to do as a child. Consider

your personality type. Are you introverted or extroverted and when do you

feel most energetic? The answer to these questions can steer you to an

activity that best suits you and that you will be more likely to stick with.


Studies show that just 30 minutes of physical activity every other day is all

that’s required to reap the benefits which can include appetite regulation,

decreased infections, blood sugar control, cancer protection, and stress

reduction. Getting in touch with your body is the key to health and breaking

a sweat is a great way to do that. Be experimental and find a routine that

you feel comfortable with. Even if it is simply getting off the bus stop a few

blocks early and walking the rest of the way or parking further away from

your office. Get creative and most importantly, don’t give up!


If you are struggling to stay healthy or need guidance in making a change,

consider speaking with a Health or Nutrition Coach. We offer 30-minute

FREE consultations. Health is wealth so invest in your health and be the

best YOU you can be!


Quote of the week:

“Beauty is when you can appreciate yourself. When you love yourself,

that’s when you’re most beautiful.” -Zoe Kravitz



February 2, 2015

Our focus this month is encouraging your to love yourselves utterly and completely, and part of that means taking exceptional care of yourself. Each week during February, WT Health Coach Shawn Clavelle will be bringing you a simple, yet fundamental way to love yourself really deeply through healthy, nourishing habits. We hope that you take these to heart and utilize the information to take your self love to new levels. 


Tip #1:  Get Enough Sleep & Rest

It is a challenge with our increasingly busy schedules to get

the recommended amount of sleep. While each person differs in how much sleep they

need, 7-9 hours per night is the recommended amount for adults, and more for children.

Not getting enough sleep activates our stress response system and we produce more

stress hormones like adrenaline and cortisol. This puts a strain on our immune system,

making us more vulnerable to illness, so skip that late night show or social media and

heal yourself faster! Rest is also crucial in staying well. Taking regular breaks at work

and having times during the day where we slow down allow our bodies to recover from

responding to constant stress. Even just a few minutes of deep breathing or five

minutes of meditation can make a big difference. If you are sick, listen to your body and

stay home to rest instead of battling it through with a cold medicine. You will get better

sooner with the added bonus of a mental break as well!


If you are struggling to stay healthy or need guidance in making a change, consider

speaking with a Health or Nutrition Coach. We offer 30-minute FREE consultations.

Health is wealth so invest in your health and be the best YOU you can be!


Quote of the week:

“Our first and last love is self-love.” -Christian Nestell Bovee


January 6, 2015

Happy 2015!!! May this new year be one of happiness, good health, and overall wellness for you! 


This month, we have a host of offerings and services to help you make this year amazing. Whatever your goals may be, from weight loss to better relationships; from reduced stress to achieving career goals; we can help you on your journey to defining and reaching your goals. 


Resolve to be well, and we’ll be here to help you every step of the way! 


Join us Saturday, January 17th for our Weight Loss Workshop from 2-5pm. In this informative and transformative session, you’ll create a concrete action plan that will help you reach and maintain your ideal weight. Our nutritional experts will help you discover the obstacles preventing you from reaching your weight loss goals and teach you essential strategies for making healthy lifestyle choices. 


Are you needing some direction and a new plan for success & happiness? 


In our brand new Life Mapping service, you’ll create a road map of possibilities and set life goals that give you a sense of meaning, purpose, and direction. Discover your true self and maximize your financial, emotional, relationship, and parenting potential.

Schedule your FREE 30 minute consultation today! »



The new year is a great time to balance the Universal energy within the body, allowing for self healing and overall wellness. Take 15% OFF our Reiki service and experience reduced stress and deep relaxation!

Schedule An Appointment »


Looking to incorporate essential oils into your plan for overall wellness this year? Get started with our new Aromatherapy Insight Scan! Using state of the art technology, this painless scan will generate a report indicating which essential oils would benefit your body the most. Our technician will then discuss these oils with you along with their uses and benefits to give you the very best start on your essential oil journey.

Click Here to Find Out More About This Amazing Service!»



Winter Series Begin Next Week!!!

Make sure you’ve checked out our brand new, very exciting series classes starting Saturday, January 10th! There’s something for everyone from Kids’ Yoga to Gentle Flow to Hot Yoga! 


   "And now we welcome the new year, full of things that have never been"   -Rainer Maria Rilke

January 4, 2015


Come to as many classes as you’d like for one monthly fee! Members also receive 10% off all series and workshops. 

*3 month commitment required*


Call or stop in for details and to sign up!



October 20, 2014


It is at the core of our business to wonder how you’re doing! We want you to feel your best and maintain that level of wellness. Call our office today and find out how we can assist you on your path of health and wellness.  (570) 317-2999


October 3, 2014


Happy autumn! I love the change in seasons, not only does the weather and trees change but we get to change our wardrobe and our food choices. Choosing to eat fruits and vegetables that are in season is always a good practice. Not only does it make it easier to shop local farmers markets but also it allows your body to assimilate to the seasonal changes more naturally. Most generally, without realizing, our bodies crave those fruits and vegetables.


When we think of fall, we think of Halloween and with that come pumpkins. So, let’s take a look at the pumpkin and what it can provide us beyond the glowing, carved out faces of the jack-o-lanterns.

Pumpkin fruit, that’s the stuff inside buried under the seeds and webbing, is incredibly rich in antioxidants and vitamins. It is low in calorie and has no cholesterol. Because of this, it is usually recommended for controlling cholesterol and weight loss. The color of the pumpkin is what provides the antioxidants; orange provides us with an abundance of vitamin A, leutin, xanthin, and carotenes. Vitamin A is a powerful natural antioxidant and is required by the body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for good visual sight. Vitamin A can also protects against lung and oral cavity cancers. Rich in dietary fiber, helps maintain the digestive system. In addition to vitamin A, it is a good source of vitamins C and E. Vitamin C boost the immune system and Vitamin E provides longevity, keeping you looking younger. Finally, pumpkins contain; B-complex, folates, niacin, vitamin B6, thiamin, pantothenic acid, and mineral such as copper, calcium, potassium and phosphorus.

Its seeds are a great source of protein, minerals, vitamins, and Omega 3s. So, when carving out those spooky face this Halloween, save those seeds and snack away!


Roasted Pumpkin Seeds:

Wash and dry seeds

Line a pan with parchment paper

Mix seeds in a coconut oil and seasoning of choice, I like a little garlic, in a bowl and cover seeds evenly

Layer seeds on parchment paper 

Cook in oven on 350 until golden brown





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