Giving Yourself a Break + Pumpkin Spice Muffins

Koya’s Tweetable Health Tip:
“Overworking yourself can be worse for you. Give yourself time to yourself! #KoyaWebb #GetLovedUp”

Sometimes you need to give yourself a break when you’ve had a lot of life change.” –Barbara Freethy

You ever have those days where things keep on piling up? When you finish one thing and end up having 20 other things to do? Time never seems to be too short or too long. Give yourself a break, you deserve it.

Working all the time can easily cause you to be extremely tired. Giving yourself a break can recharge yourself mentally and physically. Some ways to recharge yourself physically is to take a walk or indulge in a guilty pleasure. If you need to get away from all the noise and commotion, take a nap or even try to distance yourself from technology.

Enjoy a cup of tea. Take a stroll around the park. Overworking yourself can do more harm than good. With giving breaks to yourself, you will be able to finish all your tasks headstrong!


Pumpkin Spice Muffins



  • 1 ¾ cups whole wheat flour
  • ¼ cup cane sugar
  • 1 tbsp ground chia seed
  • 1 tsp baking powder
  • ¾ tsp baking soda
  • 2 tsp ground cinnamon
  • ½ tsp ground nutmeg
  • 1/8 tsp ground cloves
  • ½ tsp salt


  • ½ cup maple syrup
  • 1 cup canned pumpkin
  • ¼ cup water
  • 2 tsp vanilla extract
  • 1 ½ cups grated carrot
  • ½ cup raisins
  • 1/3 cup chopped walnuts


  1. Preheat oven to 400 F.
  2. Combine the dry ingredients in a medium bowl and mix.
  3. Combine wet ingredients in a large bowl and mix.
  4. Add dry ingredients to wet ingredients and stir until combined.
  5. Use a regular muffin tin line with muffin cups and spray evenly.
  6. Bake for 23- 25 minutes until toothpick comes up clean.
  7. Allow to cool before removing from pan.

Building Confidence + Ayurvedic Oatmeal

Koya’s Tweetable Health Tip:
“Never underestimate your strengths and weaknesses! #GetLovedUp #KoyaWebb”

What you think of yourself is much more important than what people think of you.” –Anonymous

Doing something that you are unfamiliar with or uncomfortable with can require a lot of confidence. For example, say you get a position that puts on a lot of responsibility on you. You start wondering if you can handle this job, or even if you’re a good fit for this job. Or, you wonder if you can even do a good job. You start questioning everything that you do and whether it’s a good idea or not. But take a deep breath, if you don’t believe in yourself, how can others believe in you?

When we were young, we felt like we could conquer the world. As we grow up, all the responsibilities and stress makes up skeptical. Anxiety can reach us in different situations and pushing through it can be difficult. Find what your limits are, once you build confidence in yourself, you’ll be amazed in what you can do.

The hardest thing about building confidence is that the only person that can hold you back is yourself. Our negativity can prevent us from trying new things in fear of messing up. Acknowledging our flaws is one thing, but having it consume us is another. Try doing something different once in a while!


Ayurvedic Oatmeal


  • 200 mL water
  • 200 g (1 cup) pumpkin flesh, cut in cubes
  • 1 -2 tbsp raisins
  • 80 g oatmeal flakes
  • 300 mL soy or any vegan milk
  • 2 cinnamon sticks
  • ¼ tsp ground cardamom and/or 1/8 tsp ground cloves
  • ½ tsp ground turmeric
  • 1-2 tbsp pumpkin seeds


  1. Cover the pumpkin cubes and raisins with water and bring to boil. Cook on low heat for 10 minutes.
  2. Add soy milk and bring to boil again.
  3. Add oatmeal flakes, cinnamon sticks, cardamom powder and turmeric. Cook for another ten minutes.
  4. Sprinkle with pumpkin seeds and serve.

Gratitude + Broccoli Mushroom Pasta

Koya’s Tweetable Health Tip:
“Being grateful for what you have can strengthen and spread LOVE #GetLovedUp #KoyaWebb”

When some things go wrong, take a moment to be thankful for the many more things that are still going right.” –Anonymous

It’s easy to get into the same routine every day. It’s easier to look at the negative sides of life. Every day on the news there is always someone who suffered or who is going through a hardship. There can be people around you that bring more negativity into your life. It’s hard to see the goodness in some situations. But thankfully with the holidays coming up, we’re able to appreciate and be grateful for everything we have received in life.

Some people are more privileged than others. With that, comes with a lot of responsibilities. Being thankful for what you have and showing gratitude can be the light for others at the darkest of time.

Try to make a small list everyday about things that you are grateful for today. Its easier to focus on what we don’t have, rather than what we do have. Taking the time to remember all the things that we might take granted is important and can also make someone feel appreciated!


Broccoli Mushroom Pasta


  • 1 cup/150 grams of broccoli
  • 8 oz. sliced mushrooms
  • 1 medium onion, peeled and quartered
  • 3 large cloves of garlic
  • 16 oz. whole wheat rotini, elbows or spirals
  • 1/4 cup panko bread crumbs
  • 1/2 tsp dried basil
  • 1/2 tsp dried oregano
  • Paprika to garnish
  • White pepper to garnish
  • Herbamare or salt to garnish

Cheesy Sauce:

  • 2 cups almond milk
  • 1/4 cup cashews
  • 1 large clove of garlic
  • 1/3 cup nutritional yeast
  • 5 tsp Genmai brown rice miso paste
  • 1 tbsp cornstarch
  • 1 tsp smoked paprika


  1. Preheat oven to 350 F
  2. Bring a large pot of water to a boil and cook rotini or spirals for about 6 minutes.
  3. Pulse, broccoli, mushrooms, onions, and garlic separately in a food processor and cook for all together for 7 minutes. Add a little water or vegetable broth if necessary.
  4. Blend cheesy sauce ingredients in a blender and taste test. Adjust seasonings if desired with salt and pepper or smoked paprika.
  5. Drain rotini and add to sauté pan and pour sauce over. Toss to coat.
  6. Bake for 20 – 25 minutes and serve!

Latest from Instagram

Copyright © 2018 Koya Webb. All Rights Reserved.

Sign up for Holistic Health Updates and Tips
Get the latest content first.
We respect your privacy.