Posted on August 28

Let's get rid of things like diet products and 100 calorie snack packs and get back to real food like nuts and avocados. Being afraid of calories is like being afraid to put gas in your car. Both are meant to be a fuel source, it is just a matter of the right type of fuel.


Friday Funny....

Posted on August 24

How to Make Fresh Vegetable Juice in a Blender

Posted on August 20

Pick your veggies. I like to use up whatever is leftover.
Pop them in a blender.
Salt and pepper to taste (add jalapenos for kick).
Blend, blend, blend.
Pour over ice and serve!


Friday Funny....

Posted on August 17

Immunity Boosting Foods...

Posted on August 09

Portabella Mushroom Lasagna

Posted on August 07


4 large Portabella mushroom caps

4 tablespoon olive oil

1/4 cup low-fat cottage cheese

1/4 cup part-skim ricotta cheese

1/2 garlic clove, minced

4 tablespoons fresh basil, chopped

8 sun dried tomatoes, thinly sliced

4 tablespoon tomato sauce

1/2 cup part-skim mozzarella, shredded

Fresh ground pepper


Brush both sides of the mushrooms with olive oil, using 1 tablespoon of oil per mushroom. In a large skillet over medium-high heat, sear mushrooms on both sides until brown and most of the moisture has evaporated from the mushroom (about 4-5 minutes per side).  Remove mushrooms from skillet and place on a plate. In a small bowl, mix cottage cheese, ricotta cheese, and garlic. Fill mushroom with cottage cheese mixture, topping with basil, sun dried tomatoes, tomato sauce and mozzarella. Sprinkle with fresh ground pepper. Serve as is or place under the broiler for 1 minute to melt and brown the cheese.

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Posted on August 07

A symptom such as IBS, elevated blood sugars, abdominal weight gain, joint pain, migraines, skin rashes or chronic inflammation is your body communicating to you. Instead of using a pill to mask the symptom, work on fixing the cause. Often the answer is easier than you might think. Focus on food, sleep, stress management and movement.


Portion Sizes....

Posted on July 31

When looking at a nutrition facts label, do you look at the calories or the calories and the portion size? Soon, there will be a change to the portion sizes because they are unrealistic. Who only eats 6 chips? Because of this deception, we are often eating more calories than we may realize.


Berry Bomb Pops

Posted on July 24


1 cup frozen raspberries
1 cup frozen blueberries
1 cup water, divided
1 1/2 teaspoons liquid stevia, divided
1 1/2 cups canned coconut cream
1/2 teaspoon vanilla extract
Ice pop molds and sticks


1. Place the raspberries, 1/2 cup water and 1/2 teaspoon liquid stevia in a small saucepan. Bring the mixture to a boil over medium-high heat. Simmer for about five minutes or until the fruit starts to break down and a little of the liquid has been reduced.

2. Remove from the heat and use an immersion blender (or regular blender) to make a smooth red puree.

3. Repeat the above cooking process with the blueberries.

4. Remove from the heat, use a blender again and set aside to cool or place in the refrigerator until ready to use.

5. While the fruit is cooking, mix the coconut cream, 1/2 teaspoon liquid stevia and vanilla extract in a separate small bowl. Set aside or place in the refrigerator until ready to use.

6. To assemble the ice pops, start by dividing the raspberry puree into the molds. Carefully add approximately 2 to 3 full tablespoons of mixture into the center of each mold.

7. Place the molds into the freezer and chill for at least one hour or until set.

8. Using the same spoon method, divide the coconut cream into the molds, about 3 to 4 tablespoons in each. Try to work quickly so the raspberry layer doesn’t melt and bleed into the coconut.

9. Place back in the freezer for about 30 minutes until partially set. This is the only time you really need to watch them. The coconut layer should be firm enough to hold the ice pop sticks but soft enough so they can still be inserted.

10. Add one stick to each mold, leaving a little bit of stick poking above the top (to hold it by). Place back into the freezer for at least another hour until completely solid.

11. Finally, add the blueberry puree using the same spoon method, about 2 to 3 full tablespoons in each.

12. Place the molds back in the freezer for about one to two hours or until completely set. Serve.


"PB & J Shake"

Posted on July 18

(vegan, dairy, gluten and soy free)

1 cup unsweetened vanilla almond milk
1 scoop vegan strawberry protein powder
1 cup strawberries
2 TBSP natural peanut butter
1 packet stevia

(370 calories, 17 grams of net carbs, 24 grams of protein and 20 grams of fat)


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