blog

  • chocolate cauliflower smoothie

    This is my go-to smoothie for when I’m running out of the house and need something substantial. It tastes amazing and you would never know there’s cauliflower and mushrooms in it! My two year old is also a fan. So hashtag winning! The cauliflower leaves the smoothie nice and creamy and the chocolate masks the cauliflower taste, I promise!

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  • all fat is not created equal

    We need three types of macronutrients to live – carbohydrates, protein and fat. However not all fat is created equal. I think most of us know that saturated fat from meat (red meat, white meat, dairy, eggs and fish) creates plaque in our bodies and increases risk of heart disease and stroke and that trans-fats (partially hydrogenated oils) are even worse still. But what is considered healthy fat? It’s best to stick with whole food forms of fat, and limit oil consumption. Although I do use small amounts of olive and coconut oil for dressings, cooking and baking, it is not what I would consider a health food. Comparatively, it is high in calories and low in nutrients and for the majority of our food, we should stick with foods low in calories and high in nutrients. Dr. Fuhrman, who I received my Certificate in Nutritarian Studies from, says H=N/C (health = nutrients/calories), in other words, the more nutrients per calorie, the better for our health. Below are the fats that give you the best bang for your calorie buck.

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  • mini winter squash frittatas

    Frittatas are so easy to make and re-heat wonderfully. Sometimes I even make one for dinner if I don’t have much time to cook. These mini frittatas are perfect for on the go breakfast and for littles. I used butternut squash in this recipe but any winter squash or even sweet potato will do! Add spinach instead of arugula or whatever you have on hand. This is a really basic recipe that can be adapted for whatever vegetables are in season.

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  • my family’s clean skin & hair care routine

    If you’ve been following along for awhile you probably already saw my clean make-up routine post where I talk about the dangerous ingredients often used in make-up and skin care products. Ingredients that can damage sperm, interfere with normal child development and increase risk for breast cancer as well as other cancers. I included a list of 20 ingredients we should avoid in that post or you can download the ThinkDirty app or the Environmental Working Group’s Healthy Living app and start scanning your products right away to rate them.

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  • 3 tips for picky eaters

    The questions I am asked the most are regarding children and food. How to get them to eat vegetables? How do I know they are getting enough nutrients? What supplements to feed them? What foods do I give them to make them poop? I work with my clients on these very concerns in my one on one sessions. Here’s a sneak peak at just a few of my tips! If you are really struggling to get your littles to eat their veggies, I’d love to help out! I offer free health consultations if you’d like to learn more about my programs. Just shoot me an email to schedule a time!

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  • my daughter’s birth story

    Introvert by nature, I tend not to share deeply personal things in this space, but as I mentioned when I shared my son’s birth story, my hope is that in sharing this, I can help empower other women, educate them on birth choice, and keep them and their babies safer.

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  • pumpkin spice overnight oats

    Quick, no fuss, nutrition packed breakfasts are essential to starting your day off right. Before I had littles and worked outside of my home this was true but even more so now that I am a mother of two and work as a health coach on the weekends. Someone always needs me and sometimes even a smoothie isn’t something I have time for. That’s why I always, and I mean always, have pre-made breakfast bars, muffins, or something like these overnight oats or chia pudding in the fridge and ready to grab and go.

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  • pasta with butternut squash & sage

    Today I’m sharing a simple weeknight family friendly dinner… pasta! Not white pasta of course, not even whole wheat pasta (bleh), instead pasta made with beans and lentils. If you know me, you know I talk bean and lentil pasta up all the time. It is actually a pretty close second to your regular white semolina pasta, except loaded with protein and cancer fighting nutrients instead of giving you a blood sugar high followed by a crash and taxing your pancreas. If you haven’t tried it yet, do it now!

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  • my son’s birth story

    A woman’s birth experience is incredibly important and life changing, something that she will always remember. My grandmother still talks about all five of her births to this day, one of which involved a vacuum and her son losing some of his scalp. It is a transformative experience that can be either beautiful and empowering or devastating, traumatic and one that scars her literally and figuratively. Before I became pregnant I was fortunate enough to learn about birth choice. My mom had two out of the four of us at home with a midwife, and all four of us without any drugs. My little sister was born upstairs in my parent’s bedroom while I played with my siblings downstairs. We all piled in bed to meet her when she was just minutes old. My oldest sister had used a group of midwives for both of her daughters, one in a hospital, one at home in the water. Not all women have the privilege of knowing women who talk about their birth experience and birth choice. For me, it was incredibly empowering to know these women and also read every birth story I came across, including all the stories in Ina May’s Guide to Childbirth (which is a must read for any woman who is or wants to become pregnant). The United States has the second worst newborn death rate in the developed world and has one of the highest maternal mortality rates among all industrialized countries. There is no reason for this, and we need to change these statistics. I am a very private person by nature, but I have decided to share my birth stories here in hopes that it will empower other women, educate them on birth choice, and keep them and their babies safer.

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  • no waste vegetable stock

    Ever feel like you are wasting vegetable scraps? Well stop! Save them to use in a nourishing vegetable stock. You can use whatever scraps you have accumulated, carrot tops, celery leaves, onion or leek scraps, etc. Homemade stock tastes so much better than that stuff in a box. Ever since I started making it myself I will never go back. If you eat chicken, just add your leftover remains to this non-recipe to make chicken stock. It will keep in the refrigerator for about a week or you can freeze it.

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