Thursday, June 22, 2017


This dressing is Caesar Salad dressing-like, but much tastier in my opinion!
It provides protein, antioxidants, probiotics, vitamins, and all the anti inflammatory benefits of turmeric!

2 Tablespoons almond meal, almonds, or other nut/seeds (I used whole almonds)
1clove of garlic crushed or 1/2 Teaspoon garlic powder
2 Tablespoons dijon mustard
3 Tablespoons nutritional yeast
2 Tablespoons miso paste (white,mild)
3 Tablespoons lemon juice
1 Teaspoon turmeric powder
pinch of black pepper or to taste
1/3 Cups water

Place all in a blender (I used my nutra bullet) and blend on high for up to 2 minutes until smooth.

Great on any salad, greens or steamed vegetable!

Friday, May 12, 2017

BEETS , Why you should be eating them!

Besides adding to the rainbow of colors you already eat, beets also have other amazing benefits.
   - One cup = 60 calories, 4 grams of fiber, 2.5 grams of protein, folate, manganese potassium, copper, magnesium plus vitamin C and vitamin B.
    - Betalains a phytonutrient in beets helps to form gluthione. This is a powerful blood and liver cleanser, flushing out toxins and chemicals.
    - Nitrates, naturally found in beets increases physical performance and  muscle recovery.
    - Betaine and choline are powerful inflammation regulators for the cardiovascular system.
helping to bring cholesterol and blood pressure to healthy levels.
    - On the acid/ alkaline scale beets provide alkalinity to the body.
This reduces inflammation and is cancer protective.

I do love beets in all forms...... well not beet juice but here is one of the easy ways to add beets to your diet.
I shred my beets in a food processor, raw and washed but skin on! They provide a mild earthy flavor when on top of salads and in sandwiches!

Thursday, February 9, 2017


Why you might consider adding Chia Seeds to your daily routine
Originally grown in Mexico, this member of the mint family has an amazing nutrient profile.

Chia seeds offer high fiber, protein and Omega 3 fatty acid. Also, calcium, as well as other minerals, potassium, magnesium, and zinc.

They offer a great energy boost (which is what the Aztec warriors and Mayans used chia for) as well as all the health benefits of high fiber. Fiber details here.
Briefly, these seeds benefit our digestive system, cardiovascular system, help treat type 2 diabetes, as well as decreasing chronic inflammation which contributes to many types of cancers.

So how exactly does one eat chia seeds? 

- They may be added to many recipes whole, like shakes, breads, etc.
- They may be eaten soaked, (they absorb 27 times their weight in liquid). to make a gel 1.5 tablespoons of chia in 1 cup of liquid, and let stand 30 minutes. 
- They can be ground into a powder. (Unlike flax they are easily digestible whole and do not need to be ground.)
- Making overnight oats with chia is one way to have a fast nutritious breakfast ready to go in the morning.
- Chia seeds are delicious as a pudding for dessert or a pick me up when the 3pm energy drain happens.

Saturday, January 21, 2017


Dietary factors can greatly influence bone health and correct calcium metabolism.
An acidic diet that is high in protein, salt, sugar, processed foods, and excess caffeine or alcohol will cause the body to excrete calcium. When there is too much acid in our bodies, the blood pulls calcium from the bones and teeth to neutralize the acidic condition, and balance ph. Drinking sodas and smoking also causes bone loss.
There are a variety of minerals, vitamins and protein that are involved in the support of healthy bones. The main minerals need to be supplied so they can work together. Magnesium, Vitamin D, and Calcium.
Vitamin D is vital for bone growth and increasing mineral density, and calcium absorption.  Magnesium is required for proper vitamin D and calcium utilization. Magnesium deficiency is considered to be a greater risk factor than calcium in developing osteoporosis. Phosphorus is another mineral that needs to be present in the blood. Silica also works with phosphorus, magnesium and calcium for depositing minerals into the bones.
Other vitamins and minerals that help or prevent bone loss, or porous bones are:
Vitamin K, Vitamin C, Boron, and Zinc.
What can you do to prevent osteoporosis? Eat an alkaline whole foods diet of mostly vegetables, and fruits. Dark green leafy vegetables offer most of the minerals listed above.Take supplemental Vitamin D if you live in the northern hemisphere during the winter. Otherwise safe exposure to the sun is the best form of Vitamin D.
Non food remedies, keep moving!!

Tuesday, December 6, 2016


Finding your healthiest best self and what that means for you!
It is all about mindfulness. Not worrying about the future, ruminating about the past, it is about being present. Today, for me, that means being present with myself. Evaluating how you are feeling and what you need from moment to moment. This is not selfish, this is so important because you cannot nourish others until you are comfortable with where you are first.

What makes you happy, satisfied, turned on!

Start simply with how you move during the day. Movement is important, sitting endlessly is not healthy.
Can you stand and move at the least 2 minutes an hour? That would be a good start. Can you get outside every day to appreciate the fresh air and nature? This is considered therapy in Japan, and rightly so. Even better take a long walk or bike ride.

Next, what are you feeding your wonderful body. Just take a minute to evaluate what makes you satisfied but not “full”. Are you eating only when you are hungry, or just because it is that time. Are you eating, not because your stomach is empty but you are emotionally hungry, sad or bored? If emotional issues are the cause, take a minute to think through those and deal with those emotions rather than smothering them with food.

Lastly, take time to just breathe, or meditate. Be alone with your own thoughts at least once a day. Take the time to be quiet and really listen to what your heart is telling you. Slowly you will be more in touch with yourself and your needs. This will go a long way in dealing better with your stressors and will also help you to really listen to others and be present for them without needing to “fix their problems”.

Tell me what you know you need to feel healthy and present in the comments below.

Thursday, October 27, 2016


Pumpkins, more than just decorations. They are everywhere right now and such an amazing source of Vitamin A to protect your eyes, lots of fiber for heart health, gut health and weight loss. the orange color, beta-carotene fights certain cancers, and boosts your immune system. Do you need any more reasons to add pumpkin to your meals?

How about trying pumpkin overnight oats?

1/3 cup non dairy milk
1/3 cup unsweetened plain pumpkin
1/3 cup old fashioned rolled oats
3 teaspoons chia seeds
1 tablespoon maple syrup (optional)
1/2 t vanilla extract
1/2 teaspoon pumpkin spices
Mix above in a jar and leave in the refrigerator overnight.
In the morning add more "milk" if it seems to thick.
Top with pumpkin seeds, or pecans.
Enjoy this nutritious treat for breakfast or a snack!

Wednesday, October 26, 2016


" A World Health Organization study of more than 150,000 individuals, nearly half women, concluded that for people over 60, good nutrition can extend life. What we eat affects how long we live and how we feel every day we are alive!"

What does "good nutrition" mean to you? For me, today, it meant greens and beans. Sometimes I just like to keep it simple!
Dark leafy greens like kale, spinach, arugula, and even romaine, are some of the most nutrient dense foods.
Beans provide, protein, complex carbs and fiber. Beans also contain a powerhouse of nutrients including antioxidants, vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc.
This simple meal took 10 minutes to prepare, and was filling and satisfying.
Baby kale sauteed
 in coconut oil, and seasoned with curry powder. Navy beans added at the end to warm.
Not a fan of beans and greens alone? Add greens to soup finely chopped. Beans can be blended, or mashed to thicken the soup.
Leave me a comment and let me know what good nutrition means to you!

Need help keeping good nutrition a simple addition to your meal plan?
Contact me I would be glad to help you!!
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