Holidays are a joyous but often stressful time of year. Do you find yourself struggling with thoughts like these…? This time of year, I always feel that I will gain so much weight that it will take another year to undo it all. At family gatherings, I feel pressured to eat what my mother-in-law cooked and not able to stick to my plan. I am afraid of judgment from people, that they will think I am putting myself selfishly first, and not accepting the love they want to show through food. Exercise is impossible in the winter – I can’t go for a long run outside, because it snows or is way too cold ..read more

There are countless factors that contribute to our overall health: what we drink, if we exercise, how much we sleep, our family history, stress levels etc. But perhaps there is more to our physiological health than what meets the eye. Tiny microorganisms, termed pre, post, pro, and syn biotics are living organisms that cultivate an enormous ecosystem inside our colon.  Let’s take a deeper look into these organisms:  Prebiotics vs. Probiotics Prebiotics help to feed the good bacteria in your gut.1 A great rule of thumb for effective prebiotics is that they should resist major actions ..read more

Sukuma Wiki is a rustic African dish which is enjoyed in many parts of East Africa. This entrée is easy to make, low budget and goes along with variety of meals. This recipe can include lean fish or chicken or beef. However, I have made it vegan. I like this dish because the tomatoes and garlic in recipe mask the flavor of collard greens. This recipe will serve 6 people. Prep time: 10 minutes  Cook Time: 15 minutes  Total Time: 25 minutes Ingredients 2 Tbsp canola oil 1 tsp cumin seeds (optional) 4 garlic cloves, minced 1 cup yellow onion, roughly chopped 12 oz can of diced tomatoes ..read more

Summer is here! We’re getting outside, being active and feeling like life is beginning to return to a “normalcy” after the pandemic.  As you go out and do more again, it can feel like you need a boost of energy to accomplish all the goals and tasks throughout the day. Here are 5 things you can do now, to be able to do more of what we want.  Water, Water, Water Water is known for its benefits on hydration. Additionally, it has benefits of boosting energy through enhancing metabolism. A good way to stay are hydrated throughout the day is to check the color of your urine, and dri ..read more

You may have heard about the silent “Pandemic” that’s happening right now… Mental Health. Enduring the global COVID-19 pandemic has caused unprecedented challenges: financial stress, social isolation, unemployment, prolonged separation from family and friends, working from home, and remote schooling. Adapting to these challenges has left us in a state of stressful uncertainty. The National Alliance on Mental Illness defines this condition as one that affects a person’s thinking, feeling, behavior or mood with an impact on day-to-day living and the ability to relate to others1. There are m ..read more

We will be exploring the relationship between sleep and nutrition by discussing specific nutrients, overall eating patterns, timing of eating, and simple action steps to improve your sleeping habits. Let’s go! About a third of the U.S. adults sleep less than the recommended amount, which is at least 7 hours per night according to the Centers for Disease Control and Prevention (CDC). [i] In fact, people who sleep less than this usually consume less amounts of certain critical nutrients.[ii] Sleep is as important to immunity, energy, metabolism & overall health as healthy eating and being ph ..read more

I’m a big fan of Pad Thai, so I decided to make my own! This is definitely going to be a regular in our house. It only takes 30 minutes from start to finish & is probably ~$2 per serving. Delicious & completely plant based!! It’s important for immunity and cancer prevention, to include more plants & less meat in our meals & snacks Ingredients: 1 package of rice noodles 1 package organic extra firm tofu 1 wedge red/purple cabbage, sliced thinly 1 head of broccoli, chopped 4 cloves garlic, diced 1 medium onion, diced 2 cups fresh spinach, chopped 3 green onions, chopped 1/4 cup ..read more

Imagine you are driving the Pacific Coast Highway–one of the longest state routes in the USA. You have 655 miles of driving that consists of the road in front of you and the Pacific Ocean on your side. You are only one small mistake away from making an error that will land you in the Pacific Ocean, car and all.  It is critical that you point your eyes where you want to go. Which, if you are like most people, would be to stay on the road ahead, in order to reach your final destination safely.  The Pacific Coast Highway and your health share something in common. Today, we are surrounde ..read more

I’m loving our 2020 habit of Sunday baking ~ to get-ahead for the week This recipe is super simple & packed with energizing nutrients like: B-vitamins, Magnesium, Vitamin D, prebiotic fiber for strong immunity I adapted this recipe from Tasty (@buzzfeedtasty) Prep Time: 5 minutes Cook Time (with cooling): 45 minutes Total Time: 50 minutes Makes 10-12 servings/slices Ingredients: 2 cups gluten free rolled oats 2 eggs 1 c. plain Greek yogurt 3/4 c. honey Juice from 1/2 of a lemon + zest 1/4 cup poppy seeds 2 1/4 tsp baking powder pinch of salt Directions: Preheat oven to 350 degrees Fahren ..read more

This bowl of warmth has all of the elements you’re craving this winter. With just the right amount of spice with tons of toppings to choose from… Did you know that spicy peppers offer immune supportive, pain & inflammation reducing phytonutrients? Turn up the heat This weekend is the perfect time to cook up a batch of chili for easy meals during the week. I used my slow cooker for an even easier experience. Prep Time: 15 minutes Cook Time: Low & Slow for ~6-8 hours Makes 8 hearty servings Ingredients: 4 cloves garlic 1 medium onion 1 jalapeño pepper 1 cup salsa of choice (I like 365 o ..read more