Making small calorie swaps is a powerful way to enjoy summer favorites. You can do this without compromising your wellness. These options are gluten-free, dairy-free, and inspired by whole-food, plant-based meals. They are nutrient-dense, vibrant, and perfect for hot...
Ditch the char and choose wisely- healthy grilling means reducing harmful compounds and excess fat while keeping flavor front and center. Burgers & Dogs Reimagined Opt for organic, grass-fed lean beef burgers or organic turkey burgers. For hot dogs, choose...
Holistic nutrition is about choosing simple, nourishing ingredients that support the body naturally. These holistic nutrition seed and nut crackers are gluten-free, packed with fiber, healthy fats, and plant-based protein, and make a crunchy snack to enjoy alone or...
In today’s fast-paced world, the convenience and allure of fast food have become an integral part of many people’s lives. However, beneath the surface of those mouth-watering burgers and crispy fries lies a complex web of strategies designed to make dining out...
Looking for a simple, whole-food snack that’s naturally sweet and satisfying? These Healthy Banana Oatmeal Snack Bars are a great option for a nourishing treat without added sugar. Made with just a few wholesome ingredients, they provide fiber, natural sweetness, and...
Looking for a nourishing, herb-packed dish to support your health this winter? Dr. Shadi Sarebanha, ND, PhD, shares her Immune-Boosting Creamy Mushroom Soup, a rich and nutrient-dense dish designed to strengthen immunity and promote overall well-being. Featuring...
Looking for a wholesome treat that nourishes the body while delighting the taste buds? Dr. Shadi Sarebanha shares her recipe for a Healthy Oat-Almond Cake that’s as delicious as it is nutritious. Packed with nutrient-rich ingredients like almond powder, oat flour, and...
In the colder months, maintaining cardiovascular health becomes crucial. Consuming antioxidant-rich winter fruits can significantly contribute to this goal by supporting heart health and reducing the risk of heart disease.
Winter is over! Transitioning from winter to spring is good news for the body. Seasonal changes can have many effects on us. Following the rhythm of the seasons our body has specific needs, and we should listen!
Doctors prescribe micronutrients such as B vitamins, vitamin C, medications, and various healing techniques (e.g., acupuncture, physical therapy) – to name a few I prescribe frequently – but we don’t generally prescribe MACROnutrients. Sure, we prescribe carbohydrate...
Anytime is a great time to assess your health and make changes. Small changes, made consistently over time, can have a big impact on overall health status. Dr. Coy Roskosky, NIHA chiropractor, recently wrote a great article on how consistency with dietary choices...
Foods to nourish the immune system are the best way to stay healthy and strong. Food is medicine- and one of the best ways to keep a strong and healthy immune system is to eat well. What does this mean? We are often confused by the latest and greatest diets, but...
Many dietary fads come and go but intermittent fasting is here to stay. Humans have been using this eating technique for ages in virtually every major religion in the world for cleansing and purification purposes. The ancient Greek writer and historian, Plutarch,...
Well, we sort of knew that, given the genetically modified corn, soybeans, cotton, canola, sugar beets, and the list goes on1. In this case, however, I am referring to an NPR story2 on the new dietary habits of animals at the Melbourne Zoo. “ . . .the monkeys are no...
When you eat a vegetable or animal, your body is listening to the epigenetic messages of its life, which are shaped by where it was raised and how it lived. Your body uses this information for its own health. This is one of the many reasons why the food you eat is so...
Oh pumpkins! Aren’t they a beautiful thing? After making my dairy free gluten free pumpkin pie last week, I thought, why stop there? I can make vegan pumpkin mac n’ cheese, pumpkin granola, pumpkin protein balls, pumpkin pie, baked oatmeal and smoothies! So I did and...
The right type of protein- high quality, nutritious protein- is critical to good health. For the first time in the United States, life expectancy is decreasing. (See recent article, A New Health Statistic to Worry About). Many illnesses and diseases are on the rise...
Most of us do not eat enough vegetables each day. One of the best ways to consume more vegetables is to drink them! Freshly made raw, green juice is full of vitamins, minerals and enzymes which can be readily absorbed by your body because they do not need to be broken...
Cultured Vegetables and Fermented Foods Cultured and fermented foods have been around for a long time, initially as a means of preserving food, but it turns out there is a wonderful healing benefit to this process. Foods were put in a jar and stored in a cellar for a...
The Environmental Working Group (EWG) is a non-profit Washington, D.C. group whose mission is, as stated on their website: “to use the power of public information to protect public health and the environment.” Every year they publish a list called the Dirty...
This holiday brittle recipe is the perfect combination of a healthy and delicious treat. I am always looking for treats like this to make and share for the holidays. This recipe from Rebecca Katz's The Healthy MInd Cookbook is one of my favorites, and I thought I...
How to Get the Most from the Goji Berry One of the reasons Goji is so super is that it has a special type of molecule known as polysaccharides. In my previous article, Superfoods Hacks: How to Get the Most Out of Your Superfoods, I talked about how the...
Chia is a nutritious seed that packs one powerhouse punch. It is a great source of soluble fiber, minerals such as calcium, magnesium, manganese, and phosphorous, antioxidants, and omega-3s. Chia seeds can easily be sprinkled into oatmeal or baked into muffins,...
Are you aware of the many anti-inflammatory properties found in turmeric? I listed the properties in a previous article in a recipe for turmeric milk. There are over 7,800 studies done on the benefits of turmeric! Reviewing these studies, ethnobotanist James Duke concluded that turmeric appears to outperform many pharmaceuticals in its effects against several chronic, […]
Whole Foods Market has unveiled its new rating system called Responsibly Grown for fruits, vegetables and flowers. This system rates produce as “Good” “Better” or “Best”. You would think that fruits and vegetables with the “best” rating would mean just that…..the...
I’m about to change your life. Ready? A Raw brownies recipe that is simple, wholesome and delicious. Who knew brownies could be packed with protein, omega 3 fatty acids, fiber, and antioxidants? These raw brownies are made with wholesome ingredients. Best of all,...
Calories in, calories out. A calorie is a calorie is a calorie…. But, are calories important and are they all equal? As long as you expend the same amount of calories that you take in then you can be healthy, not gain weight and feel good, right? This has been taught – and still is being taught – by health professionals around the country and the world. But is it sound advice? Let’s take a look at caloric
Is it really possible to grow a 6 pack of abs and still eat butter? I had to find out. November 2013: I sat in my NYC hotel room looking into the mirror. I felt swollen in my jeans as my muffin-top was puffing out of them. It was actually difficult to zip them but I...
Guest Author: Allan Balliett, Founder of Fresh and Local CSA My Passion for Whole Foods I’m the founder and farmer of Fresh and Local CSA, located in Shepherdstown, West Virginia. I am a passionate advocate for properly grown, fresh, local produce. Over 20 years ago, after many conventional doctors had failed to help me, I […]
April is Autism Awareness Month. A holistic approach to autism, treating the whole person, may help improve symptoms of the disorder. It is estimated that 1 in 68 children in the United States has autism, a complex disorder which impairs social and communication...
Golden Turmeric Milk is one of my favorite recipes for a night time drink, other than hot tea. It is comforting and soothing at night and very nutritious. Nothing compares to the smell of turmeric milk warming up on the stove. Turmeric contains antioxidants and...
Sensory Delights of Juicing To an avid juicer like myself the benefits of juicing fresh fruits and vegetables seem endless – it is convenient, nutritious, great for the immune system, helps to detox, and on it goes… All of the above are true. For me, however, first...
updated Feb. 12, 2025 How to Reduce Cancer Risks with Lifestyle Changes You can cut your cancer risk by following some simple lifestyle changes. We actually do have some control over the things that affect our genes, such as diet, stress management, pollution, and our...
Is there such a thing as an ADHD Diet? The answer is yes…and no. What this mean is this: a child’s diet is a critical piece in the treatment of ADHD. However, the right diet doesn’t treat just ADHD symptoms, but it makes the brain work better in general. So, an ADHD...
Updated 9/6/24 Diabetes Awareness Month is November Diabetes awareness has become more important every year as according to the Centers for Disease Control and Prevention (CDC), as of 2023, approximately 38.4 million Americans (11.6% of the population) had diabetes. ...
October is Breast Cancer Awareness Month We often direct the awareness message to women, recommending steps they can take to detect breast cancer early or to reduce their risk of cancer. But breast cancer prevention actually begins in childhood. Several recent...
Breast Milk, Superfood for Health The latest report from the CDC (Centers for Disease Control) shows that breastfeeding rates have increased over the past few years to almost 80% from 77%. This is great news because of the many benefits of breastfeeding to both Mom...
Some GREAT news just came out in the medical and scientific community, which has been widely reported by many mainstream publications like the New York Times, Washington Post, Time Magazineand NPR. A new randomized controlled clinical study was published in the Sept. 2 issue of the Annals of Internal Medicine looking at the effects of a low carb vs. a low fat diet. I have copied the results here: Conclusion: The low-carbohydrate diet was more effective for weight loss and cardiovascular risk factor reduction than the low-fat diet. Restricting carbohydrate may be an option for persons seeking to lose weight and reduce cardiovascular risk factors.
It’s that time again! As families gear up for the back-to-school rush—shopping for supplies, filling out forms, and organizing schedules—it’s also the perfect moment to plan quick, holistic breakfast ideas to keep mornings smooth and kids energized. Do your...
Low carb seems to be the buzzword now, but is low carb for everyone? Buzzwords change over the years, don’t they? In the 80’s it was “low fat” and “no fat” and 6 servings of carbs per day. Now, 6 servings of carbs is a huge number! What Does Low Carb Mean Exactly?...
You can make this healthy Avocado Cacao Pudding recipe...in 1 minute! This takes pudding to a whole new level. Avocado Cacao Pudding Recipe Ingredients: 1 Ripe avocado 2 tbsp cacao 2 tbsp honey (stevia optional) 1/2 cup thick coconut milk Directions:...
Summer is here! One of the biggest reasons I love summertime is the fruit! Beautiful berries, watermelon, cherries, peaches, nectarines and plums - all make my mouth water. They also bring back memories of trips to the local farm when I was a kid to buy fresh...
Toxic food choices can harm our health over time. Over the past few decades, a lot has changed about food and about our food choices. The food industry is constantly trying to keep up with our changing lifestyles by offering us foods that are easily eaten on the run,...
For a nutritious snack, Brussels sprouts are a winner. What? Brussels sprouts are part of the cruciferous family of vegetables which includes broccoli, cauliflower, watercress, cabbage, swiss chard, bok choy and many others. When eaten several times a week,...
Water is Essential for Optimal Health These 12 ways to maximize your water intake will benefit every cell in your body, as every cell needs water to function. It is important to understand the quantity of water, as you drink it, and the quality of water....
I suffered from the effects of Multiple Chemical Sensitivities(MCS) for over 10 years. My healing didn't begin until I abandoned very traditional doctors and found a Naturopath. He got me off from cigarettes and tranquilizers and onto organic food. With MCS I was...
My Favorite Holiday Pomegranate Salad! It is also the easiest salad I make all year long. Bring this special holiday salad to your gatherings this year, and enjoy the compliments! Holiday Pomegranate and Fennel Salad Recipe 1 or 2 fennel bulbs: Slice the white...
Healthy Gluten Free Christmas Cookies Here is a healthy recipe for gluten free cut out Christmas cookies in case you can find the time to bake! We have all been busy with holiday decorating and shopping....there’s never enough time to get things done in December it...
Yes, for most people they do. If they don’t get you with all of the sugary desserts, exposure to the germs of your friends and family, and the cold weather, they’ll get you with the stress of planning and traveling! Not to mention the financial stress many people face at this time of year. While the promise of a new year offers some people hope and inspiration, it offers some an excuse to drink too much, a reason to feel lonely and a pass for gluttony. No, the Grinch is not writing this article – but I offer some advice on how to make this year’s festivities come without consequence.
Can you eat certain foods to prevent cancer? Is is possible to reduce your cancer risk with a different diet? You see, once a disease is here and in the advanced stages, the 'cure' becomes a much bigger challenge. So, what if we could go back and stop this abnormal...
Is coconut oil an amazing "miracle food"? Might coconut oil be the missing ingredient for people with heart disease, obesity, Alzheimer's, & other cognitive brain issues? One thing I have noticed in the years of working with thousand of people is the need...
We wanted to share this fun, delicious, raw trail mix cookie ball recipe! They make a great travel snack or healthy school lunch treat. Despite the lengthy dry ingredient list, they are a breeze to throw together. Plus, how hard is it to throw seeds into a bowl? Raw...
Did you know that according to TIME magazine, 97% of Americans cannot remember the last time they ate a salad? As we age, typically, our bodies produce 13% fewer enzymes than the decade before. Yikes, no wonder there are so many people with digestive health issues. ...
Ginger is a potent and powerful spice with wonderful health benefits. There are many reasons to use this amazing spice and with cold and flu season looming just around the corner, it is a good time to talk about ginger's health benefits and uses. Healing...
Summer is here! Have you taken advantage of the season’s goodness with regards to fruits and vegetables?? Our bodies thrive on the micro nutrients (vitamins and minerals) found in the summer’s harvest. All fruits and vegetables are loaded with antioxidants...
Transglucosidase Enzyme- a new Breakthrough Trans-GLUCOSIDASE is an ENZYME -- that when taken with starchy foods interferes with the natural digestive enzyme AMYLASE that splits the starch into the individual glucose molecules, and instead changes the starch into a...
You may find the little stickers on your produce a bit annoying and hard to peel off, but they do have a huge purpose- and it’s not to just to speed you through the check-out line. In fact, that number is telling you a whole lot more. How to Tell What You are...
Summer officially starts this week, on Friday, June 21. Most of us have air conditioning these days, but many of us can remember sleeping on sticky sheets with the fan in the window during the summer! Which never worked, by the way!! When it gets hot, who wants to be in the kitchen using the oven or the stove? Now is the time to try all those recipes that don’t require cooking!! Salads of all types – green salads, fruit salads, raw kale salads, gazpacho soups, cold cucumber or melon soups, and caprese salad – taste wonderful and don’t heat up the kitchen.
The Definition of GMO I want to talk today about GMO, which is the acronym for Genetically Modified Organisms. This is an issue which may affect not just human health, but soil microbes, crops and livestock as well. When a plant or a food crop has had it’s DNA...
Derailing 3 food myths that as a health coach, I hear all the time. These beliefs are repeated often but do nothing to make us healthier. Food Myths abound! Eat carbs for fuel- No, don't eat carbs! Always have 3 regular meals and 2 snacks- No, don't snack! Do...
Problems with dairy have become common today. Have you experienced lactose intolerance, bloating or other unpleasant side effects when eating dairy? Do you enjoy dairy products but are concerned whether they are actually good for you? Real dairy is healthy and can be...
If you've ever lost weight by dieting only to gain it all back (and then some) upon returning to your previous dietary habits, then you're no stranger to the vicious cycle of yo-yo dieting. Sadly, this roller coaster ride of ups and downs in our weight is more than...
Create the Ultimate Salad and Take Salad to the Next Level I would love to show you how to kick your salad up a notch! Remember the days when it was just the lonely old salt & pepper shakers on the table? Well move over, I've got a whole lazy susan full of...
Have you ever heard this before? "I'm going through detox & feeling lousy..." Lisa Wilson here with The Raw Food Institute, and I conduct Raw Food Immersion and Detoxification nutrition classes throughout the year. My response: "Good. It's working." Here is...
The organic food industry is absolutely BOOMING! According to findings from an Organic Trade Association survey, the organic industry grew by 9.5 percent overall in 2011 to reach $31.5 billion in sales. Yes, that’s BILLION with a ‘B’ so in case it slipped past you,...
Raw Lunch Wraps Made Easy! I don't know about you, but I need food that is super easy for my on-the-go lifestyle! As a mom of 3, and a business owner that keeps me hopping full time, I need easy-peasy fun & healthy meal & snack ideas. Wraps are...
Modern society has created a sad state for our over-processed livers. Anytime we over eat or eat processed or fried foods, and anytime we are exposed to environmental pollutants or stress, the liver becomes over worked and over loaded. When the liver is taxed, it...
If you live in the Washington metro area then you are all too familiar with the quick changes in weather, and a recent heat explosion, not to mention the power outages due to big storms. We were without power for 5 days at my house and so naturally we lost all the...
Dr. Mark Hyman has coined the term “diabesity”. It refers to the journey from a normal blood sugar level to pre-diabetes and finally to full blown Type II diabetes, often accompanied by obesity. Sugar, Sugar, Sugar Refined foods, sugary drinks and fast foods...
What will you be putting on the grill this season? I love it when the warm weather begs us to cook outdoors and enjoy the longer days by having dinner on the patio. That means making sure that the grill is in working order and ready to use. Whether you favor charcoal...
Research shows that sugar can trigger compulsive cravings and stimulate the need for more and more for the same effect, similar behavior to a drug addiction, although not classified as such. Many Americans had a rude awakening recently if they were in front of their...
Curious About How to Eat Chia Seeds? Chia seeds are awesome additions to anyone’s diet. You can drink them, eat them straight from the bag, bake with them, sprinkle them on food, put them in smoothies and even make pudding with them! A Great Source of Omega 3 Fatty...
Spring has begun early in the Washington metro area. Temperatures are rising and the threat of a snowfall is diminishing.It is a beautiful time of year with the fresh green buds and blossoms of color. The change in season should also bring about a change in the types of food we eat.
Recently, my husband and I hosted a wonderful engagement party at our home for our son and his girlfriend who will be married in the fall. My house was filled with out of town family who stayed for the weekend. My normal routine and eating habits were put on hold from...
These 3 health mistakes are common and can hurt your health. Life certainly doesn’t come with a guide book and we all do the best we can with the tools we have. That said, when we see a better way or when we gather more information we are inspired to make changes....
How Do You Start Your Day? As crazy as it might sound, your breakfast choices could not only be making you fat, but they could also be affecting your behavior on a minute-by-minute basis... making you seems "crazy" with erratic mood swings and behavior. If you...
For some, the need for sugar morphs into an unwavering compulsion and could be considered an actually biological addiction. Before you continue to read any further, check and see if this sounds like you: • Have tried over and over again to cut out sugar from your diet?
If you’re like me, you always root for the underdog or cheer for the little guy who stands up to the big bully. Or find inspiration in stories like David and Goliath. Well, recently I witnessed a big victory against the billion-dollar ‘diet’ industry. Weight Watchers, one of the biggest names in the weight loss industry, renounced it famous ‘points’ system and has instead switched to giving the advice of consuming more natural, unprocessed foods.
Mindfulness-based approaches to psychotherapy in the last decade are revolutionizing psychology. Studies on the psychological benefits of mindfulness are exponentially doubling every few years. Mindfulness is a clinical entity, and should not be confused with...
The Big Question—Should I Eat Meat, or Not? Answer: Maybe. Ambiguous, Yes. But true. The question of whether or not meat and animal products are right for you is an individual answer. When I am working with an individual, I look at many factors such as nutritional...
Oftentimes, when I have clients that are looking for strategies to stop sugar cravings, I realize that they’re looking for some “magic tip or trick”. They want to hear that some fascinating new berry was discovered deep in the Amazon rain forest that promises to stop...
I can't tell you how excited I was to finally find pasta that I could enjoy, guilt-free. I come from a large, Italian family, and I definitely enjoy eating pasta, but the health drawbacks kept me from enjoying it as frequently as I'd like. Then I discovered a product...
The Dirty Dozen Fruit and Vegetable List by the Environmental Working Group comes out every year. Were you aware that non-organic fruits such as peaches, strawberries and imported grapes are some of the most contaminated produce you can buy? After analyzing over...
The roots of any plant are its anchor and foundation; they are the essential parts that support and nourish the plant. As a graduate of the Institute for Integrative Nutrition in New York, I had the opportunity to learn about Chinese Medicine dietary theories and...