Posted on March 30
Fiber (prebiotic) is the food source for your microbes that generate SCFA (short chain fatty acids) for many physiological benefits.
#EAT your veggies! ????

Fiber ...

Posted on March 23
A high-fiber diet has been linked to a range of health benefits, including protective effects against heart disease, cancer and obesity. Now we can add lower rates of depression to the list, at least if the right gut bacteria are hanging around.
The link between dietary fiber and mental health can be partially explained by gut-brain interactions: positive changes in the gut-microbiome composition brought on by higher fiber consumption can positively affect neurotransmission. (think happy hormones like serotonin)
Strive for at least 25 grams of fiber per day for optimal health.
Soluble vs insoluble fiber2

Sugar Facts....

Posted on March 18
The average American eats 65# of added sugar per year.
1# of sugar = 1,712 calories
1,712 calories X 65# = 111,280 calories per year
111,280 calories/365 days = 304 added sugar calories per day!
Considering we only need about 100 grams of total sugar per day, this is an issue because this is not even taking into consideration the natural sugar we get from fruits, vegetable, beans, lentils and whole grains!
The major issues are sugar laden beverages like soda, sports/energy drinks and juices. Also, items like sugar laden yogurts, snacks and sweets.

Eating a Variety of Colors.....

Posted on March 11
Our diet should consist of rainbow colored fruits and vegetables to get all their health benefits. So, the next time you shop, take a look at your cart. If you see all green colored items from the produce section- like spinach, green apples, broccoli etc, go back and swap one of the items for yellow bell peppers, tomatoes or purple cabbage. There are nearly 4000 phytochemicals available in nature and to get their wonderful health benefits, we need to eat more colored fruits and vegetables daily.
Strive for at least 3 to 4 different colors of produce every day!

Creamy Broccoli Chicken Soup

Posted on March 09


  • 1 cup broccoli florets
  • 1 cup red peppers, diced
  • 1 cup cooked white chicken, diced
  • ¼ cup onion, chopped
  • ¼ cup heavy cream
  • 2 cups low sodium vegetable broth
  • 2 teaspoons oil
  • Salt, pepper, and red pepper flakes, to taste



Heat oil in a pot and sauté onions until soft and translucent. Add the red pepper and sauté for a minute, then add cooked chicken and broccoli. Once the broccoli is cooked, add vegetable broth and heavy cream, let it boil, then cover and let it cook on medium low heat (simmering) for about 10 minutes. Sprinkle with red pepper flakes if desired.


Plant Based Sweeteners

Posted on March 01

When it comes to reducing sugar intake, plant-based sweeteners have become the latest nutrition buzzword, and for a good reason! Not only can they be used as a safe alternative to sugar, but some also have health benefits! 

Sweet Plant-Based Sweeteners

Stevia. One of the most well-known plant-based sweeteners comes from the Stevia rebaudiana plant, known as stevia. This zero-calorie sweetener is about 300 times sweeter than table sugar and does not raise blood sugar levels.
  • How to use: A pinch of stevia can sweeten beverages such as coffee, tea, or lemonade, as well as in hot or cold cereals, smoothies, and unsweetened yogurt. While some brands do say you can bake with stevia, it does leave a strong aftertaste.
  • What’s to love: Stevia has been found to help reduce high blood pressure in people with hypertension by 6–14% and lower blood sugar levels in people with diabetes.
  • Be aware: It does have a bitter aftertaste, and using too much can cause bloating or an upset stomach.
  • The United States Food and Drug Administration (FDA) classify sweeteners made from high-purity steviol glycosides to be “generally recognized as safe,” or GRAS.

Erythritol. Erythritol naturally occurs in many fruits and is also made during the fermentation of some foods and beverages. However, It contains 0.24 calories per gram and is approximately 70% the sweetness of sugar.
  • How to use: Erythritol can be found in powdered format and is used to sweeten and thicken low calorie or sugar-free foods.
  • What’s to love: It doesn’t spike blood sugar or insulin levels and appears to be better tolerated than most sugar alcohols. It has a mild aftertaste, which is why many people prefer it over other plant-based sweeteners.
  • Be aware: Taken in large amounts, it can cause digestive distress.
  • While erythritol is a new sugar alcohol, it was approved by the FDA in 2001.

Xylitol. Sugar alcohol has a similar sweetness level as sugar and contains about 2.4 calories per gram, compared to the four calories per gram of sugar.
  • How to use: Xylitol can be used as a sugar replacement with a 1:1 ratio. It is used to sweeten coffee and teas as well as in some baking. It is a common ingredient in sugar-free chewing gums, candies, diabetes-friendly foods, and oral-care products.
  • What’s to love: Xylitol has been associated with improved dental health, reducing the risk of cavities and dental decay. It also doesn’t raise blood sugar or insulin levels.
  • Be aware: It can cause digestive side effects such as bloating, gas and diarrhea when taken in high doses.
  • While it is safe for humans, keep away from dogs as xylitol is highly toxic for them.

Swerve. Swerve is a natural, non glycemic sweetener made from a blend of erythritol and oligosaccharides.
  • How to use: Because of its unique blend, Swerve is excellent for baking. It measures cup-for-cup like sugar!
  • What’s to love: Minimal aftertaste or digestive discomfort. Like other plant-based sweeteners, Swerve sweetener will not impact your blood sugar and is loved by low carb bakers.
  • Be aware: Similar to other plant-based sweeteners, overeating can cause digestive discomfort and distress.
Up and Coming Plant-Based Sweetener: Monk Fruit 

Monk Fruit (Lou Han Guo) - Monk fruit is a small fruit native to southern China. The seeds and skin are removed, and the monk fruit juice is extracted to use as a sweetener. Monk fruit sweeteners are 150 - 200 times sweeter than sugar, which means only a small amount is needed to add a little sweetness! 
  • How to use: Similar to other plant-based sweeteners, monk fruit is used to sweeten beverages, hot or cold cereal, and smoothies. When it comes to baking, monk fruit will require a little more trial and error because the amount needed is smaller than traditional sugar. 
  • What’s to love: For years, it has been used to treat a sore throat or cold by traditional Chinese medicine! 
  • Be aware: There are more challenges involved with growing monk fruit, making it more expensive than other plant-based sweeteners. 
  • The U.S. Food and Drug Administration (FDA) considers monk fruit sweeteners to be generally regarded as safe (GRAS). There appears to be no evidence that monk fruit sweeteners cause harmful side effects.

Featured Recipe
Eat Fit King Cake in a Mug 

  • 1 tsp cinnamon 
  • 1/8 tsp nutmeg
  • 2 Tbsp coconut flour 
  • small pinch of salt 
  • 2 tbsp almond milk, unsweetened 
  • One egg 
  • 1 tsp vanilla 
  • 1 tsp Swerve sweetener 
  • 1/8 tsp xanthan gum 
  • 1 tsp baking powder

Cream Cheese Icing 
  • 1/4 cup 2% Greek yogurt, plain 
  • 2 Tbsp low-fat cream cheese 
  • 1 tsp Swerve sweetener
  • 1/4 tsp lemon juice


Mix spices, coconut flour, salt, almond milk, egg, vanilla, swerve and xanthan gum, and then add baking powder. Pour into a microwave-safe mug and microwave for 1 -1 1/2 minutes. (Time may vary depending on the microwave). Combine remaining ingredients to make the icing, stir until evenly blended. Spoon cream cheese icing on top of the cake and enjoy.

Nutrition: 260 calories, 12 g fat, 410 mg sodium, 26 g carbohydrates, 7 g fiber, (19 grams of net carbs), 16 g protein

“Nature has given us all the pieces required to achieve exceptional wellness and health, but has left it to us to put these pieces together.”—Diane McLare

FAST BAR .... looking forward to trying this new whole food snack bar ...

Posted on February 25


Posted on February 23
Looking for a way to add protein and boost your immune system? Try adding in mushrooms as a side dish or as the entree. You can use a variety of mushrooms to saute or grill a large portabella as the main dish.
Mushrooms: 200 calories for 28 grams of protein
Filet: 200 calories for 19 grams of protein
Sautéed Garlic Mushrooms
Serves 4
12 to 16 ounces fresh mushrooms (preferably assorted varieties but you can use your favorite type)
4 tablespoons extra virgin olive oil
3 to 5 cloves garlic, minced (depending on how garlicky you want it)
1 tablespoon dried thyme
1 teaspoon black pepper
¼ cup dry white wine
Fresh thyme for garnish (optional)
Heat 2 tablespoons of olive oil and minced garlic in a large skillet over medium heat. Stir constantly to prevent garlic from burning. Once garlic is fragrant (about 45 to 60 seconds), add the mushrooms and dried thyme. Increase the heat slightly to medium-high, drizzle with another tablespoon of olive oil and sauté the mushrooms for about 5 to 8 minutes, stirring occasionally. [Note: Keep an eye on the pan and add more olive oil (about 1 tablespoon at a time) as the mushrooms absorb the liquid. If you pan is dry, the mushrooms will stick and burn. Add it slowly though as you don’t want to over saturate your mushrooms.]
Once your mushrooms begin to soften, add black pepper and stir to combine. Sauté for an additional 1 to 2 minutes. Add white wine (be sure heat is at medium-high) and allow to cook for an additional 3 to 5 minutes, until white wine is reduced by about half.


Posted on February 16
Still craving sugar? Still want sweets every night for comfort or relaxation?
This unique berry will rock your world and your sense of taste due to its ability to alter your taste buds.
Let one tablet dissolve in your mouth, do not chew or swallow whole.
Grab a slice of lemon or lime and bite into it.... it will taste sweet!
The protein in the fruit will change bitter, sour or bland foods to a sweet treat!

The Healing of Eating Colorful Foods

Posted on February 09

Eating a rainbow of colorful foods allows our bodies to absorb nutrients from a variety of foods. Whole foods such as fruits, vegetables, herbs, legumes, and nuts are composed of thousands of different phytonutrients that serve an array of functions in the human body. As we strive for balance in food colors and recognize when certain colors may be imbalanced regarding food intake, we can boost our overall health and well-being!

Red—Immune system: Red-colored foods tend to be high in vitamin C, which supports adrenal health and immunity. Red-colored foods, such as tomatoes, strawberries, and red beets, have also been shown to be anti-inflammatory.

Orange—Reproductive health: Eating orange-colored foods abundant in carotenoids like beta-carotene and beta-cryptoxanthin may help lower the risk of reproductive issues like endometriosis or even delay ovarian decline. Carotenoids are also found within the ovaries and the sperm to support fertility.

Yellow—Digestion: Eating too many of the processed yellow foods, like breads, baked goods, and processed cereals from, can extinguish our digestive fire and increase our risk for metabolic syndrome and even type 2 diabetes. On the other hand, eating acidic, warming, yellow foods, like lemons, ginger, and grapefruit, can help us burn brightly and rev our metabolism.

Green—Cardiovascular health: Green foods like leafy greens are rich in nutrients such as folate, vitamin K, and naturally-occurring nitrates that make them healing and expansive for the heart and blood vessels.

Blue-Green—Thyroid health: Blue-green foods like algae, sea plants, and even spirulina contain minerals such as iodine and selenium, which nourish and support the function of the thyroid gland.

Blue-Purple—Cognition and mood: Blue-purple foods like berries and grapes have been shown to help with better brain function like learning and memory, as well as improving mood and calmness.


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