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)



Posted on July 17

If your grocery store does not label their salmon, this is how to visually know if your are eating wild caught or farm raised.



Posted on July 12

Paleo Pancake Mix

Posted on July 10

Check out this healthy alternative to regular pancake mix. The net carbs are 9 grams and the fat and protein are 13 grams.
Top with real butter and fresh fruit or natural almond (peanut) butter.

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Friday Funny....

Posted on July 06

Cilantro Lime Grilled Watermelon

Posted on July 03

Get creative with your watermelon this year. Grilling fruit enhances it's flavor.

Happy 4th everyone!

Cilantro Lime Grilled Watermelon

Healthy "pasta" dish....

Posted on June 26

If you are looking for a very quick and healthy "pasta" dish, look no further than the produce department in your grocery store.

Both stores I shop at now have pre-spiralized zucchini, butternut squash, sweet potato, carrot and beet "noodles".

If you are trying to lose weight, notice the calories/carb difference of each of these.


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