Chocolatey Flourless Cake

Chocolatey Flourless Cake

This rich and chocolatey flourless cake will make anyone who dismisses non-gluten desserts sit up and take notice. They're sure to ask for a second serving, too. Ingredients: 3/4 C uncooked quinoa 1 1/2 C room temperature water 1/3 C olive or avocado oil 4 eggs 3/4 C...

read more
Nut and Seed Biscuits

Nut and Seed Biscuits

These nut and seed biscuits are grain-free and vegan, a great combination for anyone sensitive to grains, gluten, and dairy. Easy to prepare and delicious, too! Ingredients: 1 C sunflower seeds 1/2 C hemp or sesame seeds 1/2 C chopped hazelnuts or almonds 1/2 C...

read more
Blue Zones – Part 2

Blue Zones – Part 2

Several months ago, I received an awesome gift from an awesome colleague. The Blue Zones American Kitchen is a photo and recipe journal with 100 recipes representing healthful eating habits across regions where people live the longest. In a previous Blue Zones post, I...

read more
Winter Curry Stew

Winter Curry Stew

This Winter Curry Stew recipe is delicious any time of year and especially on cold winter days. Curry powder is a blend of widely varying spices based on South Asian cuisine. It is used primarily to flavor meat, fish, and vegetables. The main ingredients in curry...

read more
Knock, knock. Who’s there?

Knock, knock. Who’s there?

Knock, knock. Who’s there? It’s a new year. No, it’s not possible! How did 2022 slip through my fingers? It seems like just yesterday that it was 2021. Allow me to pull back the curtain on last year. I took on two new leadership roles with NANP; shared extended time...

read more
Mushroom and Leek Pizza

Mushroom and Leek Pizza

Mushrooms are in a category all their own. Neither fruit nor vegetable; plant nor animal, they are the fruiting bodies of fungi. What we see above ground is just a small portion of a larger network that permeates the underground. There are an estimated three million...

read more
Baked Feta & Pasta

Baked Feta & Pasta

Oh, I love this baked feta and pasta recipe! I first heard about it while walking one morning with neighbors. The recipe was making the rounds on TikTok, The Washington Post, and The Wall Street Journal. At first, I dismissed this delectable combination of ingredients...

read more
Nut and Seed Brittle

Nut and Seed Brittle

This high-protein vegan recipe is a favorite snack or dessert, especially around the holidays. Experiment with a variety of nuts, seeds, and spices. For a decadent treat, drizzle with melted dark chocolate and allow to set before serving. The sky is the limit with...

read more
Breakfast Bar

Breakfast Bar

This breakfast bar is highly versatile. Experiment with a variety of nuts and seeds. It makes a great no-bake granola bar, too. Simply press the dough into an unoiled baking dish and refrigerate for 1 hour. Flavor with cinnamon, cloves, allspice, nutmeg, or pumpkin...

read more
Roasted Cabbage Steaks

Roasted Cabbage Steaks

Roasting is one of my favorite ways to prepare cabbage. Cut into steaks, the center leaves become tender while the outer leaves get slightly crispy. This easy and delicious side dish complements any meal. Vary the seasonings, and you have a versatile vegetable to add...

read more
Mindset: A foundation of resilience

Mindset: A foundation of resilience

I’ll be honest. My mental attitude has been less than positive these days. Navigating several personal circumstances is keeping the gremlins in my head on a treadmill. My mind feels like it is on the verge of spinning out of control at any given time. It’s these...

read more
DIET: A foundation of resilience

DIET: A foundation of resilience

What comes to mind when you think of the word DIET? According to Merriam-Webster, diet = food and drink regularly consumed; habitual nourishment. Diet is also defined as a regimen of eating and drinking sparingly so as to reduce one's weight. Ugh! This second...

read more
Movement: A foundation of resilience

Movement: A foundation of resilience

You were born to move…to walk, stand, sit, reach, turn, lunge, and to regularly pull, push, and hoist things even if only your body weight. Moving keeps your joints flexible and your muscles strong. Every time your muscles contract, the body releases myokines,...

read more
Sleep: A foundation of resilience

Sleep: A foundation of resilience

Resilience is having the energy you need to handle whatever comes your way and being able to tap into that energy when it's needed. The body needs to regenerate to create energy. Regeneration occurs during sleep…one of the foundations of resilience. Why is sleep...

read more
Resilience

Resilience

Any change, large or small, requires resilience. According to the American Psychological Society, resilience is the "process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress such as family and relationship problems,...

read more
Will you GET UP to live your best life?

Will you GET UP to live your best life?

As of April 2021, there were over 2.1M podcasts and over 48M podcast episodes available for listening on our devices. With several thousand new podcasts being uploaded each day, how do you find one worth tapping into? My recent favorite is Kwik Brain episode #243 –...

read more
Playtime

Playtime

When was the last time you took a break? I mean really took a break. A break from work. A break from home and family responsibilities. A break from your routine. A break from doing one more task in your “spare time.” I thrive on projects. Without one or two or three...

read more
Pucker up!

Pucker up!

Apple cider vinegar (ACV) has been used as a home remedy for centuries. It is made from an assortment of whole, fresh, pressed apples. As the fresh juice ages in a sealed container, the natural sugars ferment to produce alcohol. Now considered “hard” cider, it is left...

read more
Tea Time

Tea Time

I love tea time. Tea with friends, by myself, as part of my morning routine, as a break from my daily activities, or as a nighttime wind-down. Tea is healing. It is soothing. It provides comfort. Depending on the tea, it can be a pick-me-up or a slow-me-down treat. My...

read more
Dressing it up

Dressing it up

It’s the time of year when spring greens start to pop up in gardens and at farmers’ markets. Packed with vitamins and minerals, tender greens are an easy way to increase your intake of vital nutrients without a lot of effort. They are low in calories and high in...

read more

What I did last weekend…

I got to spend a recent weekend in one of my happy spaces…NANP’s annual conference for nutrition professionals. Geeking out at HEALCon makes my heart sing. The conference is the most in-depth holistic nutrition gathering of the year. Not only is it THE place to stay...

read more

Care to share your journey?

Thank you, avid followers, for popping in to see where these posts take you. As you know, I am a nutrition consultant who is dedicated to all things nourishing. I'm ramping up a personal research project and would love to connect with five of you who are interested in...

read more

What’s your snack of choice?

We all like to snack. What if you turned your food snacks into movement snacks? I first heard the term “movement snack” while listening to a podcast by Jim Kwik and Dr. Stephanie Estima. This podcast is about balancing stress hormones and the effects of chronic stress...

read more

Trauma & the immune system

Little did I know that writing about trauma would bubble to the top of my episodes list, but it did after this week's mass shooting in Boulder, CO. While I didn't know any of the victims, the fact that these individuals were part of my community and in some way...

read more
Chocolatey Flourless Cake

Chocolatey Flourless Cake

This rich and chocolatey flourless cake will make anyone who dismisses non-gluten desserts sit up and take notice. They're sure to ask for a second serving, too. Ingredients: 3/4 C uncooked quinoa 1 1/2 C room temperature water 1/3 C olive or avocado oil 4 eggs 3/4 C...

read more
Nut and Seed Biscuits

Nut and Seed Biscuits

These nut and seed biscuits are grain-free and vegan, a great combination for anyone sensitive to grains, gluten, and dairy. Easy to prepare and delicious, too! Ingredients: 1 C sunflower seeds 1/2 C hemp or sesame seeds 1/2 C chopped hazelnuts or almonds 1/2 C...

read more
Blue Zones – Part 2

Blue Zones – Part 2

Several months ago, I received an awesome gift from an awesome colleague. The Blue Zones American Kitchen is a photo and recipe journal with 100 recipes representing healthful eating habits across regions where people live the longest. In a previous Blue Zones post, I...

read more
Winter Curry Stew

Winter Curry Stew

This Winter Curry Stew recipe is delicious any time of year and especially on cold winter days. Curry powder is a blend of widely varying spices based on South Asian cuisine. It is used primarily to flavor meat, fish, and vegetables. The main ingredients in curry...

read more
Knock, knock. Who’s there?

Knock, knock. Who’s there?

Knock, knock. Who’s there? It’s a new year. No, it’s not possible! How did 2022 slip through my fingers? It seems like just yesterday that it was 2021. Allow me to pull back the curtain on last year. I took on two new leadership roles with NANP; shared extended time...

read more
Mushroom and Leek Pizza

Mushroom and Leek Pizza

Mushrooms are in a category all their own. Neither fruit nor vegetable; plant nor animal, they are the fruiting bodies of fungi. What we see above ground is just a small portion of a larger network that permeates the underground. There are an estimated three million...

read more
Baked Feta & Pasta

Baked Feta & Pasta

Oh, I love this baked feta and pasta recipe! I first heard about it while walking one morning with neighbors. The recipe was making the rounds on TikTok, The Washington Post, and The Wall Street Journal. At first, I dismissed this delectable combination of ingredients...

read more
Nut and Seed Brittle

Nut and Seed Brittle

This high-protein vegan recipe is a favorite snack or dessert, especially around the holidays. Experiment with a variety of nuts, seeds, and spices. For a decadent treat, drizzle with melted dark chocolate and allow to set before serving. The sky is the limit with...

read more
Breakfast Bar

Breakfast Bar

This breakfast bar is highly versatile. Experiment with a variety of nuts and seeds. It makes a great no-bake granola bar, too. Simply press the dough into an unoiled baking dish and refrigerate for 1 hour. Flavor with cinnamon, cloves, allspice, nutmeg, or pumpkin...

read more
Roasted Cabbage Steaks

Roasted Cabbage Steaks

Roasting is one of my favorite ways to prepare cabbage. Cut into steaks, the center leaves become tender while the outer leaves get slightly crispy. This easy and delicious side dish complements any meal. Vary the seasonings, and you have a versatile vegetable to add...

read more
Mindset: A foundation of resilience

Mindset: A foundation of resilience

I’ll be honest. My mental attitude has been less than positive these days. Navigating several personal circumstances is keeping the gremlins in my head on a treadmill. My mind feels like it is on the verge of spinning out of control at any given time. It’s these...

read more
DIET: A foundation of resilience

DIET: A foundation of resilience

What comes to mind when you think of the word DIET? According to Merriam-Webster, diet = food and drink regularly consumed; habitual nourishment. Diet is also defined as a regimen of eating and drinking sparingly so as to reduce one's weight. Ugh! This second...

read more
Movement: A foundation of resilience

Movement: A foundation of resilience

You were born to move…to walk, stand, sit, reach, turn, lunge, and to regularly pull, push, and hoist things even if only your body weight. Moving keeps your joints flexible and your muscles strong. Every time your muscles contract, the body releases myokines,...

read more
Sleep: A foundation of resilience

Sleep: A foundation of resilience

Resilience is having the energy you need to handle whatever comes your way and being able to tap into that energy when it's needed. The body needs to regenerate to create energy. Regeneration occurs during sleep…one of the foundations of resilience. Why is sleep...

read more
Resilience

Resilience

Any change, large or small, requires resilience. According to the American Psychological Society, resilience is the "process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress such as family and relationship problems,...

read more
Will you GET UP to live your best life?

Will you GET UP to live your best life?

As of April 2021, there were over 2.1M podcasts and over 48M podcast episodes available for listening on our devices. With several thousand new podcasts being uploaded each day, how do you find one worth tapping into? My recent favorite is Kwik Brain episode #243 –...

read more
Playtime

Playtime

When was the last time you took a break? I mean really took a break. A break from work. A break from home and family responsibilities. A break from your routine. A break from doing one more task in your “spare time.” I thrive on projects. Without one or two or three...

read more
Pucker up!

Pucker up!

Apple cider vinegar (ACV) has been used as a home remedy for centuries. It is made from an assortment of whole, fresh, pressed apples. As the fresh juice ages in a sealed container, the natural sugars ferment to produce alcohol. Now considered “hard” cider, it is left...

read more
Tea Time

Tea Time

I love tea time. Tea with friends, by myself, as part of my morning routine, as a break from my daily activities, or as a nighttime wind-down. Tea is healing. It is soothing. It provides comfort. Depending on the tea, it can be a pick-me-up or a slow-me-down treat. My...

read more
Chocolatey Flourless Cake

Chocolatey Flourless Cake

This rich and chocolatey flourless cake will make anyone who dismisses non-gluten desserts sit up and take notice. They're sure to ask for a second serving, too. Ingredients: 3/4 C uncooked quinoa 1 1/2 C room temperature water 1/3 C olive or avocado oil 4 eggs 3/4 C...

read more
Nut and Seed Biscuits

Nut and Seed Biscuits

These nut and seed biscuits are grain-free and vegan, a great combination for anyone sensitive to grains, gluten, and dairy. Easy to prepare and delicious, too! Ingredients: 1 C sunflower seeds 1/2 C hemp or sesame seeds 1/2 C chopped hazelnuts or almonds 1/2 C...

read more
Blue Zones – Part 2

Blue Zones – Part 2

Several months ago, I received an awesome gift from an awesome colleague. The Blue Zones American Kitchen is a photo and recipe journal with 100 recipes representing healthful eating habits across regions where people live the longest. In a previous Blue Zones post, I...

read more
Winter Curry Stew

Winter Curry Stew

This Winter Curry Stew recipe is delicious any time of year and especially on cold winter days. Curry powder is a blend of widely varying spices based on South Asian cuisine. It is used primarily to flavor meat, fish, and vegetables. The main ingredients in curry...

read more
Knock, knock. Who’s there?

Knock, knock. Who’s there?

Knock, knock. Who’s there? It’s a new year. No, it’s not possible! How did 2022 slip through my fingers? It seems like just yesterday that it was 2021. Allow me to pull back the curtain on last year. I took on two new leadership roles with NANP; shared extended time...

read more
Mushroom and Leek Pizza

Mushroom and Leek Pizza

Mushrooms are in a category all their own. Neither fruit nor vegetable; plant nor animal, they are the fruiting bodies of fungi. What we see above ground is just a small portion of a larger network that permeates the underground. There are an estimated three million...

read more
Baked Feta & Pasta

Baked Feta & Pasta

Oh, I love this baked feta and pasta recipe! I first heard about it while walking one morning with neighbors. The recipe was making the rounds on TikTok, The Washington Post, and The Wall Street Journal. At first, I dismissed this delectable combination of ingredients...

read more
Nut and Seed Brittle

Nut and Seed Brittle

This high-protein vegan recipe is a favorite snack or dessert, especially around the holidays. Experiment with a variety of nuts, seeds, and spices. For a decadent treat, drizzle with melted dark chocolate and allow to set before serving. The sky is the limit with...

read more
Breakfast Bar

Breakfast Bar

This breakfast bar is highly versatile. Experiment with a variety of nuts and seeds. It makes a great no-bake granola bar, too. Simply press the dough into an unoiled baking dish and refrigerate for 1 hour. Flavor with cinnamon, cloves, allspice, nutmeg, or pumpkin...

read more
Roasted Cabbage Steaks

Roasted Cabbage Steaks

Roasting is one of my favorite ways to prepare cabbage. Cut into steaks, the center leaves become tender while the outer leaves get slightly crispy. This easy and delicious side dish complements any meal. Vary the seasonings, and you have a versatile vegetable to add...

read more
Mindset: A foundation of resilience

Mindset: A foundation of resilience

I’ll be honest. My mental attitude has been less than positive these days. Navigating several personal circumstances is keeping the gremlins in my head on a treadmill. My mind feels like it is on the verge of spinning out of control at any given time. It’s these...

read more
DIET: A foundation of resilience

DIET: A foundation of resilience

What comes to mind when you think of the word DIET? According to Merriam-Webster, diet = food and drink regularly consumed; habitual nourishment. Diet is also defined as a regimen of eating and drinking sparingly so as to reduce one's weight. Ugh! This second...

read more
Movement: A foundation of resilience

Movement: A foundation of resilience

You were born to move…to walk, stand, sit, reach, turn, lunge, and to regularly pull, push, and hoist things even if only your body weight. Moving keeps your joints flexible and your muscles strong. Every time your muscles contract, the body releases myokines,...

read more
Sleep: A foundation of resilience

Sleep: A foundation of resilience

Resilience is having the energy you need to handle whatever comes your way and being able to tap into that energy when it's needed. The body needs to regenerate to create energy. Regeneration occurs during sleep…one of the foundations of resilience. Why is sleep...

read more
Resilience

Resilience

Any change, large or small, requires resilience. According to the American Psychological Society, resilience is the "process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress such as family and relationship problems,...

read more
Will you GET UP to live your best life?

Will you GET UP to live your best life?

As of April 2021, there were over 2.1M podcasts and over 48M podcast episodes available for listening on our devices. With several thousand new podcasts being uploaded each day, how do you find one worth tapping into? My recent favorite is Kwik Brain episode #243 –...

read more
Playtime

Playtime

When was the last time you took a break? I mean really took a break. A break from work. A break from home and family responsibilities. A break from your routine. A break from doing one more task in your “spare time.” I thrive on projects. Without one or two or three...

read more
Pucker up!

Pucker up!

Apple cider vinegar (ACV) has been used as a home remedy for centuries. It is made from an assortment of whole, fresh, pressed apples. As the fresh juice ages in a sealed container, the natural sugars ferment to produce alcohol. Now considered “hard” cider, it is left...

read more
Tea Time

Tea Time

I love tea time. Tea with friends, by myself, as part of my morning routine, as a break from my daily activities, or as a nighttime wind-down. Tea is healing. It is soothing. It provides comfort. Depending on the tea, it can be a pick-me-up or a slow-me-down treat. My...

read more
Chocolatey Flourless Cake

Chocolatey Flourless Cake

This rich and chocolatey flourless cake will make anyone who dismisses non-gluten desserts sit up and take notice. They're sure to ask for a second serving, too. Ingredients: 3/4 C uncooked quinoa 1 1/2 C room temperature water 1/3 C olive or avocado oil 4 eggs 3/4 C...

read more
Nut and Seed Biscuits

Nut and Seed Biscuits

These nut and seed biscuits are grain-free and vegan, a great combination for anyone sensitive to grains, gluten, and dairy. Easy to prepare and delicious, too! Ingredients: 1 C sunflower seeds 1/2 C hemp or sesame seeds 1/2 C chopped hazelnuts or almonds 1/2 C...

read more
Blue Zones – Part 2

Blue Zones – Part 2

Several months ago, I received an awesome gift from an awesome colleague. The Blue Zones American Kitchen is a photo and recipe journal with 100 recipes representing healthful eating habits across regions where people live the longest. In a previous Blue Zones post, I...

read more
Winter Curry Stew

Winter Curry Stew

This Winter Curry Stew recipe is delicious any time of year and especially on cold winter days. Curry powder is a blend of widely varying spices based on South Asian cuisine. It is used primarily to flavor meat, fish, and vegetables. The main ingredients in curry...

read more
Knock, knock. Who’s there?

Knock, knock. Who’s there?

Knock, knock. Who’s there? It’s a new year. No, it’s not possible! How did 2022 slip through my fingers? It seems like just yesterday that it was 2021. Allow me to pull back the curtain on last year. I took on two new leadership roles with NANP; shared extended time...

read more
Mushroom and Leek Pizza

Mushroom and Leek Pizza

Mushrooms are in a category all their own. Neither fruit nor vegetable; plant nor animal, they are the fruiting bodies of fungi. What we see above ground is just a small portion of a larger network that permeates the underground. There are an estimated three million...

read more
Baked Feta & Pasta

Baked Feta & Pasta

Oh, I love this baked feta and pasta recipe! I first heard about it while walking one morning with neighbors. The recipe was making the rounds on TikTok, The Washington Post, and The Wall Street Journal. At first, I dismissed this delectable combination of ingredients...

read more
Nut and Seed Brittle

Nut and Seed Brittle

This high-protein vegan recipe is a favorite snack or dessert, especially around the holidays. Experiment with a variety of nuts, seeds, and spices. For a decadent treat, drizzle with melted dark chocolate and allow to set before serving. The sky is the limit with...

read more
Breakfast Bar

Breakfast Bar

This breakfast bar is highly versatile. Experiment with a variety of nuts and seeds. It makes a great no-bake granola bar, too. Simply press the dough into an unoiled baking dish and refrigerate for 1 hour. Flavor with cinnamon, cloves, allspice, nutmeg, or pumpkin...

read more
Roasted Cabbage Steaks

Roasted Cabbage Steaks

Roasting is one of my favorite ways to prepare cabbage. Cut into steaks, the center leaves become tender while the outer leaves get slightly crispy. This easy and delicious side dish complements any meal. Vary the seasonings, and you have a versatile vegetable to add...

read more
Mindset: A foundation of resilience

Mindset: A foundation of resilience

I’ll be honest. My mental attitude has been less than positive these days. Navigating several personal circumstances is keeping the gremlins in my head on a treadmill. My mind feels like it is on the verge of spinning out of control at any given time. It’s these...

read more
DIET: A foundation of resilience

DIET: A foundation of resilience

What comes to mind when you think of the word DIET? According to Merriam-Webster, diet = food and drink regularly consumed; habitual nourishment. Diet is also defined as a regimen of eating and drinking sparingly so as to reduce one's weight. Ugh! This second...

read more
Movement: A foundation of resilience

Movement: A foundation of resilience

You were born to move…to walk, stand, sit, reach, turn, lunge, and to regularly pull, push, and hoist things even if only your body weight. Moving keeps your joints flexible and your muscles strong. Every time your muscles contract, the body releases myokines,...

read more
Sleep: A foundation of resilience

Sleep: A foundation of resilience

Resilience is having the energy you need to handle whatever comes your way and being able to tap into that energy when it's needed. The body needs to regenerate to create energy. Regeneration occurs during sleep…one of the foundations of resilience. Why is sleep...

read more
Resilience

Resilience

Any change, large or small, requires resilience. According to the American Psychological Society, resilience is the "process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress such as family and relationship problems,...

read more
Will you GET UP to live your best life?

Will you GET UP to live your best life?

As of April 2021, there were over 2.1M podcasts and over 48M podcast episodes available for listening on our devices. With several thousand new podcasts being uploaded each day, how do you find one worth tapping into? My recent favorite is Kwik Brain episode #243 –...

read more
Playtime

Playtime

When was the last time you took a break? I mean really took a break. A break from work. A break from home and family responsibilities. A break from your routine. A break from doing one more task in your “spare time.” I thrive on projects. Without one or two or three...

read more
Pucker up!

Pucker up!

Apple cider vinegar (ACV) has been used as a home remedy for centuries. It is made from an assortment of whole, fresh, pressed apples. As the fresh juice ages in a sealed container, the natural sugars ferment to produce alcohol. Now considered “hard” cider, it is left...

read more
Tea Time

Tea Time

I love tea time. Tea with friends, by myself, as part of my morning routine, as a break from my daily activities, or as a nighttime wind-down. Tea is healing. It is soothing. It provides comfort. Depending on the tea, it can be a pick-me-up or a slow-me-down treat. My...

read more