Overnight Chia Seed Pudding

Posted on September 27
1 cup unsweetened almond milk or milk of your choice
3 TBSP chia seeds
5 drops organic vanilla liquid stevia
Shake in mason jar until seeds start to suspend, and place in fridge over night.
Top with berries, keto nut granola, slivered almonds or add in some pumpkin pie spice and almond butter for my fall favorite!

Beyond Meat is a better choice......

Posted on September 08

Pro & Prebiotics

Posted on August 29
There are many reasons to take a daily probiotic .... IBS, overall inflammation, weakened immune system ...... but did you know if you do not eat at least 25 grams of fiber per day, the probiotic cannot "perform" its magic in the gut.
Look at fiber as the fuel/food source for the friendly bacteria in your gut.
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Sprays for Cooking.....

Posted on August 24
I am so happy that now we can use sprays for cooking with out propellant, soy lecithin, silicone dioxide or dimethyl silicone (anti foaming agent-yuck).
Look for any brand that has just oil in the ingredient list. These new cans now use air instead of propellant.

Anti Inflammatory-Low Histamine-Low Oxalate Cherry Smoothie Recipe with Tart Cherries

Posted on August 18



  • Add all ingredients to your high speed blender.
  • Blend for 30- 45 seconds or until smooth. 
  • Pour into glass and serve.Cherry-Smoothie-6


Posted on August 16

I found these new RTDs last weekend..... I was looking for something to take with me for golfing and hiking. I was impressed with the 10 grams of fiber that kept me full for longer than expected. Looking forward to trying the powder and making my own shakes. 



Intro to Food as Medicine

Posted on August 02
I'm sure at one point or another, you have heard, read, or even said, "Let food be thy medicine, and let medicine be thy food." Initially stated by the famous Greek physician Hippocrates, this concept of food as medicine has been around since as early as 440 BC. 
Yet, over 1500 years later, researchers and scientists are still working to understand how food serves as medicine. 
If you've been curious about learning more about food as medicine, then you are in for a treat with this month's newsletter! 
Intro to Food As Medicine

In February 2021, the Academy of Nutrition and Dietetics Board of Directors approved the definition of Food as Medicine as a philosophy where food and nutrition aid individuals through interventions that support health and wellness.

Focus areas for Food as Medicine include:
  • Food as preventative medicine to encourage health and well-being
  • Food as medicine in disease management and treatment
  • Food as medicine to improve nutrition security
  • Food as medicine to promote food safety

And while 'food as medicine' might seem like an emerging concept in the Western world, the truth is, for centuries, food as medicine has served as a cornerstone of health for people around the globe. It's no secret that people with access to foods rich in nutrients have a stronger immune system and have a decreased risk of diabetes, cardiovascular disease, and cancer.

The Academy of Nutrition and Dietetics best summarizes the definition of Food as Medicine as a reaffirmation that food and nutrition play a role in sustaining health, preventing disease, and as a therapy for those with conditions or in situations responsive to changes in their diet.

Food as Medicine: In Practice

Focus on eating a variety of plant-based, minimally processed foods.
Decrease consumption of foods with added sugar, oil, and salt, and limit intake of highly processed foods.

A few examples of using food as medicine include:
  • Increase intake of dietary fiber for healthy proper digestion, and elimination, and to promote healthy blood sugar levels.
  • Consume more foods rich in antioxidants to decrease the risk of heart disease and promote longevity.
  • Eat foods rich in omega 3-fatty acids such as salmon and sardines for a healthy heart. Sip on green tea to reduce inflammation.

Food as Medicine: Limitations

While there are many benefits to embracing food as medicine, knowing it is not a cure-all approach. Many factors are involved in chronic disease prevention and progression, including genetics, environment, and lifestyle.

With increased access to the internet and the spread of information and misinformation through social media, it is crucial to verify your sources.

If you are interested in adopting a food as medicine approach to your health goals, contact a registered dietitian and expert trained in the science of food and nutrition.
Healthy Body Essentials

Eye and Vision Health: vitamins A, E, and C
Food sources:
Vitamin A: leafy greens, yellow and orange vegetables, tomatoes, cantaloupe, and mango
Vitamin C: cantaloupe, citrus fruits like oranges, and broccoli
Vitamin E: nuts and seeds, including sunflower seeds, almonds, and peanuts

Bone Health: calcium, potassium, and magnesium
Food sources:
Calcium: beans and legumes, and dark leafy greens like bok choy, Chinese cabbage, kale, figs, and collard greens
Potassium: avocados, sweet potatoes, purple potatoes, bananas, oranges
Magnesium: dark green leafy vegetables, lentils, peanuts, almonds, and cashews

Gut Health: fiber, probiotics, and prebiotics
Food sources:
Fiber: berries, apples, broccoli, barley, chickpeas, edamame, lentils and chia seeds
Probiotics: fermented foods such as yogurt, kefir, kombucha, and sauerkraut
Prebiotics: dandelion greens, garlic, onions, leeks, asparagus, bananas
Featured Recipe
Te Fiti Fudgy Cocoa Cake Pops


  • 1 banana, peeled
  • 1 cup pitted dates
  • ½ cup almond flour
  • 3 tablespoons sunflower butter
  • 2 tablespoons unsweetened cocoa powder plus additional for dusting (optional)
  • ¼ cup gluten-free and vegan dark chocolate chips
  • ¼ cup unsweetened coconut flakes
  • 16 cake pop sticks

Line a rimmed baking pan with parchment paper. Pulse banana, dates, flour, sunflower butter, and cocoa powder in a food processor until smooth, scraping down the bowl occasionally. Add chocolate chips and coconut; pulse until incorporated. Transfer banana mixture to a medium bowl; freeze for 20 minutes or until firm. Makes about 1½ cups.

Form banana mixture into 16 (1½-inch) balls (about 1½ tablespoons each); insert cake pop sticks into the center of the balls. Transfer cake pops to prepared pan; freeze for 1 hour. Serve frozen dusted with cocoa powder, if desired. Makes 16 cake pops.

Green Juice

Posted on July 27

Start each day with a vegetable juice. Begin with a green base and then you can vary your colors from day to day. Herbs can be used for additional flavor and nutrition and ginger for optimal digestion and immune function.

Green Base: 2 handfuls of spinach, 1-2 leaves of kale or swiss chard, ½-1 cucumber and 2 stalks of celery

Add: yellow, red or orange peppers/tomatoes/broccoli/cauliflower/butternut squash/yellow squash/asparagus/green beans/red or purple cabbage

Add Sweetness: carrots/beets/green apple

Herbs and Spices: parsley/cilantro/cayenne pepper/garlic/ginger


Inflammation .....

Posted on July 21
Inflammation is associated with most chronic diseases including diabetes, heart disease, Alzheimer's, arthritis and even cancer.
Anti-inflammatory is a buzzword these days and for good reason. So, how you can you start to reduce your inflammation starting today? Small steps....
1. Clean up your beverages. Drink water, sparkling water, tea or coffee. Add fresh mint, cucumber or berries for flavor.
2. Remove all artificial sweeteners, food coloring and obvious chemicals from your beverages and food.
3. Buy organic when possible, especially for produce that has a thin skin or you use daily.
4. 90% of your food should only be one ingredient... chicken, broccoli, apple, etc..
5. Understand that too much sugar, in any form, can promote inflammation.
There are so many things we can do to help reduce the inflammatory load that we carry around, so start with small steps and keep going........

Under and Over Exercising.....

Posted on July 13
1. Resistance training has been shown to decrease the risk of developing an upper respiratory tract infection but overly intense exercise or endurance exercise has been shown to have the opposite effect.
2. Over-training without appropriate recovery suppresses immune cells that help us fight off infection.
3. Resistance training has been shown to increase white blood cells counts, at least temporarily (hence the importance of consistency).
4. The greater muscle mass you have the better immune response you'll have.
5. Muscle loss has been linked to an increased incidence and severity of diseases.

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