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A cup of quinoa can have 10 grams of protein. Adding an egg or two to this breakfast or lunch bowl makes a healthy protein rich meal. For this dish, I add marinated artichokes and marinated sundried tomatoes. I use the oil from the tomatoes to sauté some spinach. Add the quinoa and an egg or two and you have […]

Many people do not realize how damaging perfumes and colognes can be for our health. Many of the ingredients used in these products can cause issues with hormones and contribute to daily struggles such as headaches. The article below provides some easy recipes for making your own natural products at home. https://naturallivingfamily.com/diy-essential-oil-perfume-cologne/ DIY ESSENTIAL OIL PERFUME AND COLOGNE RECIPES ShareTweetPin […]

Every year the health community learns more about the gut-brain connection. The article below is another great resource for handling weight loss in a healthy way. Struggling with cravings and unhealthy eating patterns is usually multifaceted. There are so many environmental and culturally factors to consider. Another aspect to consider in maintaining a healthy weight and lifestyle is your gut […]

I see so many yoga students with plantar fasciitis and general foot pain. I have flat feet that contribute to daily foot pain. If you are like me and do not have a great arch in your foot or you have plantar fasciitis, the advice from Dr. Jackie Sutera below is very helpful. I have be wearing Vionic shoes for […]

Bone broth is very helpful for many issues from digestion to inflammation. I make a lot of bone broths. You can find many of my recipes in previous posts. It is very warm in Florida, so I’m not always in the mood for a warm meal or drink. This bone broth has a very light taste with the fresh lemon […]

One of my new favorite morning smoothies was inspired by the “Morning Meditation” drink at a First Watch restaurant. I have a vitamix that blends this drink very smooth for a refreshing start to the busy morning. I do not measure my ingredients. I would start with small quantities to make sure you enjoy this combination. Enjoy! Ingredients: Organic carrots […]

Our kidneys perform amazing filtration for our bodies each and every day. In the article below, you will learn more about ways you can help your kidneys to stay healthy. A diet high in plant fiber is so good for our kidneys. https://foodrevolution.org/blog/foods-for-kidney-health/

I encourage all of my nutrition clients to try to keep a food journal for a few weeks. Food journaling helps us to see patterns that we can link to our health and well being. It is really helpful to see how food makes us feel throughout the day. Consider journaling how you feel after your meals, writing down if […]

I saw a post about growing scallions at home. I tried it this week and it is very simple. After cooking your scallions, save the bottoms and put them in a small jar of water. Change the water every few days. The scallions will grow fast. This photo shows just a few days of growing the scallions in my home. […]

1 Tablespoon organic chia seeds 1 Tablespoon organic coconut flakes I quarter cup organic oats 1 quarter cup coconut milk 1 teaspoon organic maple syrup Mix these ingredients and adjust to preferences adding more or less milk and oats. Let these ingredients sit overnight and serve with berries. More Make Ahead Oat Ideas Blueberry Honey Oats- 1/2 cup organic oats, […]