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Tag: nutrition

Cultivating Resilience

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| Categories: Inspiration

We live in a world which, while full of beauty, miracles, and hope, is also ever changing and challenging with many toxic influences. We’re exposed daily to stressors that affect our ability to live in vibrant physical, mental and emotional health. Our bodies and minds are constantly forced to adapt, to be resilient. Life has always been full of risk and challenges, but we are certainly in a time of heightened risk, stress, emotions and fear. We face toxins and threats not only in our physical world, with a deadly virus and toxic pollutants in the very…

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Top nutrients (and foods!) for a healthy immune system

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| Categories: Food and Nutrition, Nutrition

We’re all getting an education on viruses these days, and I’ve seen a lot of PSA’s about washing hands, not touching your face, and generally secluding yourself from other humans, but in addition to those important tips, let’s talk about how to fight back and support your immunity with nutrition! The fact is, people with a strong immune system are much better equipped to weather any infection.

If your immune system isn’t functioning optimally, you’re more susceptible not only to viruses, but all kinds of disease. While there are many things that factor…

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Immune Boosting Chicken Noodle Soup

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| Categories: Food and Nutrition, Nutrition, Recipes, Soups

A warm bowl of comfort. That’s exactly what this is. But it’s not only that! It’s also healing, delicious and packed with nutrient dense veggies and plenty of immune-boosting ingredients such as turmeric, lemon, onion, garlic and bone broth, to help you fight, or fight off,  winter colds and flu naturally! But don’t save this for when you’re feeling funky. It’s a warm and cozy winter meal any night of the week!

The bone broth makes this soup extra healing (and great for your gut!), but you can also use regular chicken broth or…

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Fall Harvest Salad

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| Categories: Food and Nutrition, Nutrition, Recipes, Salads, Sides

Did Fall take its time arriving this year or what?! At least here in Indy it sure did. As much as I’m all for an endless summer, being half-way into October with warm temps and the trees green as ever was starting to feel a bit odd! As we move into November, the heat has been turned on, the trees are beautiful and full of color, and I have lots of raking in my future.

So bring on the fall flavors! Time to switch up the salad routine and add a bit of fall…

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Pasta with Creamy Pumpkin Sauce

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| Categories: Main DIshes, Recipes

With the first glimpse of those little pie pumpkins at the farmer’s market, my mind starts prepping those little pumpkins for this recipe.

This is my one of my very favorite fall comfort dishes. The sauce has a very delicate flavor and is unlike any other sauce I’ve ever used on pasta. I guess it would come closest to resembling an Alfredo sauce, although I’ve never been able to eat more than about two bites of Alfredo sauce without feeling comatose due to it’s overpowering richness. Not so with this healthy pumpkin sauce! The creamy richness comes from nutrient dense…

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Coconut Chia Pudding with Berry Compote

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| Categories: Breakfast, Food and Nutrition, Nutrition, Recipes

Chia pudding. You love it or you hate it. Or you just haven’t tried this recipe yet!! Seriously, if you think you’re not a fan of chia, this might change your mind! It’s not your run of the mill, bland chia pudding, because who would want to eat that?

I personally love chia pudding for a quick, easy, make-ahead breakfast, and of course, the health benefits. And this is my very favorite version, maybe because it tastes like dessert!

It’s very rich, but not overly sweet, due to the full-fat coconut milk and very berry compote, which is bursting with natural…

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Vanilla-Maple Oat Bran with Almonds & Dates

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| Categories: Breakfast, Food and Nutrition, Nutrition, Recipes

If you grew up eating Cream of Wheat (and liked it, like I did!), but don’t do gluten anymore you’re going to love oat bran! It totally reminds me of Cream of Wheat, in both texture and taste and this is my go-to when I want a warm breakfast bowl to nourish my body and kick off my day.

Unlike most grain-based breakfasts which can contribute to inflammation and spike blood sugar, oat bran has a blood sugar stabilizing effect to keep you off the blood sugar roller-coaster ride that can wreak havoc with your energy, moods, hormones and just…

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Grain Free Cereal

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| Categories: Breakfast, Food and Nutrition, Nutrition, Recipes

I grew up on cereal. Who didn’t? But in the interest of my health, I’ve given up on the processed stuff. Luckily, it’s easy to replace with a “cereal” made from protein and nutrient rich nuts and seeds and naturally sweetened with coconut, vanilla and cinnamon. I like to top with fresh berries as well! Enjoy!

 

Grain Free Cereal

Serves 1

Ingredients

2 tablespoons sunflower seeds

2 tablespoons pumpkin seeds

2 tablespoons raw almonds

1 tablespoon ground flax

1 tablespoon hemp seed

2 tablespoons shredded coconut

½ teaspoon vanilla

½ teaspoon cinnamon

½ cup berries (optional)

almond milk (for serving)

Add nuts, seeds, coconut…

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Overcoming dietary anxiety and creating a “label-free” diet you love

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| Categories: Food and Nutrition, Inspiration, Nutrition

“To eat is a necessity, but to eat intelligently is an art.” –LA ROCHEFOUCAULD

We’re living in a world of dietary anxiety. No doubt about it.

It includes countless dietary theories, diets with labels, conflicting nutrition advice, food politics and even food fraud (a topic for another day!). The field of nutrition is constantly evolving and we’re bombarded daily with a seemingly endless stream of contradictory information and trendy diets. It can be overwhelming and there’s so much confusion out there.

Designing a personal diet that truly suits your life takes time, persistence and maybe some guidance. But the good news is…

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When healthy eating doesn’t work

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| Categories: Food and Nutrition, Inspiration, Nutrition

Do you ever feel like your healthy lifestyle efforts aren’t paying off in the ways you had imagined?

Maybe you drink green smoothies, shop at the farmers market, avoid GMO’s, sugar and processed food. You’ve even given up dairy. But you’re STILL struggling. You’re not losing weight, your energy is low, you struggle with brain fog and just can’t seem to focus.

I promise, it’s not for lack of effort and your healthy habits aren’t worthless!

It’s just that, there is something else going on.

And it’s likely that no amount of healthy eating, hours logged at the gym or sun salutations at…

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