Salad Vinaigrette

Posted on March 21 by
in Blog
Don't rinse the end of your jam jars.
Add apple cider vinegar, olive oil, salt & pepper and shake for a salad vinaigrette.

Food as Medicine: Inflammation

Posted on March 01 by
in Blog
Inflammation is one of the top buzzwords for 2023. 
And for a good reason. While I have no intention of fear-mongering you about inflammation, I want to EDUCATE and EMPOWER you to live and feel better. 
The fact is, food plays a crucial role in how you feel and perform in life. Short-term inflammation is associated with brain fog, fatigue, and achy joints. In contrast, long-term inflammation is linked with chronic diseases such as cancers, diabetes, heart disease, depression, etc. 
The good news is that your food and lifestyle habits can combat inflammation. And reducing your body’s inflammation leaves you feeling healthy, strong, and ready to embrace the day! 
I hope you enjoy this issue as I dive into the essentials of an anti-inflammatory diet. If you’re ready to go deeper in fighting inflammation to nourish a healthier and stronger life, contact me for a private session! 
The Essentials of an Anti-Inflammatory Diet

Vegetables and Fruits: Study after study continues to show that a high intake of vegetables and fruits offers significant protein against cancer, heart disease, and other chronic diseases. Low in calories and rich in antioxidants, vitamins, minerals, and phytochemicals, vegetables and fruits are the cornerstones of an anti-inflammatory diet. Eating a variety of produce, from leafy greens to carrots to berries, provides the nutrients essential for a vibrant and strong life.

How to Eat It: Create the habit of including a vegetable or fruit at every meal and snack! The more you practice adding produce to your meals, the easier it will become, and the better you will feel!

Pro Tip: Fresh and frozen produce provide more health benefits than canned or dried versions. Also, always eat more vegetables than fruit due to the fructose in the fruit.

The Right Fats: Monounsaturated fats, such as extra-virgin oil and avocado oil, are high in oleic acid and polyphenols, providing significant anti-inflammatory properties.Omega-3 fatty acids are essential for regulating the production of pro and anti-inflammatory compounds.

How to Eat: Use Extra Virgin Olive Oil as your primary fat in food preparation, including as salad dressing. Fatty fish such as sardines, mackerel, and wild salmon are the best sources of omega-3 fatty acids rich in EPA and DHA.

Pro Tip: Eat fish 2 to 3 times a week to help keep inflammation in check. Supplement with krill oil.

Whole Grains: Whole grains are rich in fiber, antioxidants, and phytochemicals, helping to reduce cholesterol levels, promote digestive health, and reduce chronic inflammation. Grains such as barley, quinoa, millet, and wheat berries support a healthy gut microbiome, helping to reduce inflammation.

How to Eat It: Step up your whole-grain game and experiment in the kitchen with barely, millet, and wheat berries! Include cooked barely-in green salad for a nutrient-dense energy boost, top baked goods with raw millet for an extra crunch, and add cooked wheat berries to soups. Limit grains to once per day with more focus on produce. You can also try some of the low carb, high fiber substitutes as fiber helps with gut microbiome health which in turn lowers inflammation.

Pro Tip: Cooked grains such barley or quinoa can be frozen and reheated for leftovers.

Plant-Based Proteins: Vegetable proteins such as beans, legumes, nuts, and seeds are high in fiber, magnesium, and phytonutrients. Studies have shown magnesium can help reduce inflammation—vegetable protein beneficial phytonutrients.

How to Eat It: Add to salads, soups, or as a side dish.

Pro Tip: Snack on 1 ounce of nuts or seeds per day or add to salads or shakes.
The Anti-Inflammatory Lifestyle Checklist

Drink More:
  • Water
  • Green tea

Move More:
  • Aim for at least four days a week of exercise
  • Incorporate strength and flexibility exercises into your routine
  • Include movement that increases your heart rate for cardiovascular health
  • Add more steps in your day-to-day activities

Enjoy in Moderation:
  • Plain dark chocolate(with a minimum cocoa content of 70 percent).

Eat Less:
  • Sugar
  • Fried foods
  • Red meat (unless grass fed)
  • Refined carbohydrates such as bread, pasta, baked goods, crackers, etc.

Dink Less:
  • Alcohol - If you drink, limit to no more than one drink per day for women or two drinks per day for men
  • Sweetened beverages, including sodas and sports drinks

  • Smoke
Featured Recipe
Roasted Carrot Hummus


  • 4 - medium carrots (washed, ends trimmed)
  • 1 - small white onion (cut in chunks)
  • 1 - clove garlic (peeled)
  • 1 pound - uncooked red lentils
  • 1 tablespoon olive oil
  • 1 teaspoon curry powder
  • 1 tablespoon lemon juice
  • ½ teaspoon chili powder
  • ½ teaspoon black pepper
  • 1 tablespoon tahini (optional)
  • ½ pound walnuts
  • ½ teaspoon ground cumin
  • Water to thin
  • Fresh cilantro or parsley (for extra fanciness)

How to:

    1. Heat the oven to 200 degrees.
    2. Add the onion chunks, garlic cloves, and carrots on the baking tray.
    3. Drizzle over with olive or avocado oil, salt curry powder, and cumin powder.
    4. Roast the vegetables for 20 minutes or until soft.
    5. Boil the lentils according to the packaging instructions.
    6. In a pan heated to medium heat, add the walnuts, toast for five minutes, and stir continuously to prevent burning.
    7. Now it’s time to combine everything! Add the roasted vegetables, the boiled (and drained) lentils, lemon juice, chili powder, black pepper, tahini and water in a food processor.
    8. Process until smooth. Scrape down the sides if needed.
    9. Taste and add more salt or other spice if needed.
    10. Add the toasted walnuts and pulse a few times (you want the walnuts to be roughly chopped to give the hummus some texture.
    11. Serve it on a Wasa crisp bread!

Time For A Tune-Up?

Posted on January 25 by
in Blog

I am offering a tune-up special for previous clients for only $40 (normally $50).

If you are a new client, I’m offering a discount for an initial consult of $125 (normally $150).


Initial consult plus 1 follow up: $190
Initial consult plus 2 follow ups: $230
Initial consult plus 3 follow ups: $270
Initial consult plus 5 follow ups: $350
(You can add a grocery store tour to any package for $110)

Schedule your appointment by the end of February to receive this discount. (Please mention this special when scheduling and it will be applied to your visit).

Here are a few tips to get you back on track for the New Year.

1. Don’t skip breakfast!

2. Make half your plate fruits and vegetables.

3. Keep portion sizes in mind.

4. Embrace homemade meals.

5. Explore new foods and flavors.

6. Drink more water, fewer sugary beverages.

(Please note all appointments are remote and can be scheduled via phone, Facetime or Zoom)

Chocolate Collagen

Posted on January 17 by
in Blog
I have been adding unflavored collagen to my coffee for awhile now, but then I found this!
I add one scoop of chocolate collagen to my coffee with 1 TBSP of organic 1/2 & 1/2. It tastes like a gourmet mocha coffee.
I have tried other brands and they just do not have the same taste .... so good.
I have also used this product to make chocolate milk with unsweetened almond milk.
ENJOY! ????

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