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Quiche is a great source of protein that can be eaten for any meal. I like it, especially for breakfast. I use a gluten-free potato crust that can accommodate any gluten-free or grain-free diet. Quiche has many health benefits. Gluten-free quiche avoids the inflammatory effects of many grain-based foods including bread and rice. If you are looking to go gluten-free or grain-free to avoid the inflammatory effects of many grains, this recipe is the perfect option. Additionally, quiche is a…
Quinoa is gluten-free, fiber-rich, and grain-free source of protein that makes a perfect salad and side dish. Quinoa salad is a perfect dish to bring to any holiday party, especially with cranberries mixed in, and served alongside a side of green beans, it really fits the red and green Christmas aesthetic. It always gets me in the spirit of the season. Quinoa has many health benefits. As a seed, instead of a grain, it avoids the inflammatory effects of many…
Chili is a great warm dish for the winter months. It’s the perfect comfort food for your family. Even though the Patriots are out of the of playoffs this year, it’s a great dish to make on Sunday night for watching football! My chili dish is loaded with protein and lots of veggies so you’re getting fiber intake as well as lycopene, an important antioxidant in tomatoes. This is a natural healthy, hearty, gluten free dish of all real food,…
Natural Antibiotics Natural antibiotics help boost your immune system and improve immune health. They are a healthy way to fight off bacteria and infections in your body without the long-term side affects of antibiotics. Natural antibiotics can help with things like: Common cold Flu Strep throat UTIs and vaginal infections Mouth infections Skin infections Cellulitis Pneumonia Strep throat And many others Garlic :Not only does garlic help with the immune system, but it helps reduce cardiovascular risks, such as heart attack…
Looking for a quick and healthy meal? Fish is a perfect weeknight meal because of its easy and quick preparation, and high nutritional value. Fish nourishes the brain with omega-3 nutrients. Additionally, the Maine Coast Sea Salt with Sea Veg that I use is high in iodine- most table salt lacks essential nutrients, which is why many have switched to using Pink Himilyana Salt. While Pink Himilyan salt is high in minerals, Maine Coast Sea Salt is ingrained with seaweed,…
The Perfect Weeknight Meal Are you looking for a way to spice up your pallet? Try my Thai Curry chicken, which is a nutritious and balanced way to get some flavor into an easy weekday dinner. The ginger and curry seasoning add spice, while the onions and garlic add a tang, and the olive oil and tomatoes soften the flavor. This is an easy weekday dinner that only takes a half hour to cook. Ingredients: 1-2 lbs of chicken thighs…
Savory Seafood Cod is a perfect summer fish that reminds me of summers on Cape Cod. Although I haven’t been traveling as much this summer, I still enjoy the summer foods that I have always eaten this time of year. Cod is one of my favorites. Fish is a great food because of its high omega content which nourishes the brain. Additionally, above almost all others, fish is an incredibly important food to buy sustainably. Many fish are raised in…
This is a great gluten-free desert using the berry of the season! (Adapted from Taste of Home). Ingredients: ¼ cup of Grass-fed Butter ½ cup coconut sugar ¼ cup organic cane sugar 2 tablespoons unsweetened applesauce 1 ¾ cups of King Arthur’s Gluten Free Flour 2 teaspoons baking powder ½ teaspoon salt ¼ cup almond milk 2 cups unthawed frozen blueberries Topping: ½ cup organic cane sugar 1/3 cup King Arthur’s Gluten Free Flour 3 tablespoons coconut oil ½ teaspoon…
The Perfect Healthy Snack Looking for a healthy way to curb your cravings? Look no further. Sweet potatoes are the perfect way to satisfy your sweet tooth. And they satisfy salty cravings as well! Avoid conventional potato chips, which are full of saturated fats and “bad oils,” such as peanut oil and canola oil, which at contain omega-6 fats that, overtime, can lead to chronic inflammation. Homemade chips are a great alternative because you choose which type of oil to…
A Perfect Quick Meal Chicken is an easy, quick, and cheap dinner option for an on-the-go family like mine. It’s easy to whip up a chicken dinner in just under 30 minutes, and this recipe will show you how! It’s important to buy organic or farm-raised chicken. Unfortunately, while chicken is one of the most popular meats in America, it is also one of the most mistreated. Chicken farmers breed aggressively to create the maximum amount of meat on one…
Our Poison Ivy Experience Poison ivy treats everyone differently. The oil on poison ivy leaves, called urushiol, can trigger an allergic reaction in the form of a rash that spreads easily across the skin. Levels of sensitivity towards the urushiol vary greatly, from severe reactions that require treatment with steroids, to mild rashes. Ever since he was young, my son Matt has been extremely sensitive to poison ivy. Beginning in fourth grade, he started getting poison ivy rashes on his…
I started experiencing acid reflux during my pregnancies, when I started taking an acid blocker. However, in my early forties, acid reflux came back consistently. During this time, I thought an egg and cheese bagel was a healthy breakfast, but the diary and gluten exacerbated my problem. Speaking with a holistic nutritionist helped me to see how my diet played a role in flare-ups of acid reflux. Acid reflux, also known as gastroesophageal reflux disease (GERD), causes heartburn, chronic throat…
WHY SHRIMP? With cool cucumbers and fresh pasta, this dish is filling and refreshing, and perfect for summer. Shrimp is a great food for brain health because of its high content of omega fatty acids, which nourish your brain with important nutrients. Maybe they will help to keep us a little bit more sane during this crazy time. This is a great recipe to make during the summer because you don’t need to turn your oven on. The shrimp, cooked…
Lately, journaling has become an important ritual for me. With the chaos of running my business from a crowded home in quarantine, my thoughts begin to feel anxious. I feel a swarm of bees buzzing in my head. Soon, all positive feelings become sidelined by worry and apprehension, followed by negative emotions. Journaling cuts through the swarm of bees in your head. When you write your worries on paper, the physical act of describing them helps to free you of…
RECIPE BELOW! This salad, full of fresh, healthy ingredients, is a great way to detox during the summer if you’ve been treating yourself to ice cream, milkshakes, or any number of summer treats! There’s nothing wrong with that, as long as you consume them in moderation and compensate afterward by eating fresh and organic foods to cleanse your pallet and gut. Several ingredients of this salad (broccoli sprouts, fresh tomato, and basil) are from my home vegetable garden. Cultivating your…
Bean Salad Recipe: My homemade bean salad is a great summer dish! Cool, easy to make, and goes perfectly as a side for your summer barbeque! Ingredients: 1 Lime ½ Lemon ¼ Cup Olive Oil 1 Bunch of Fresh Cilantro ¾ Cup Organic Corn 1 Deseeded Tomato ½ Onion 1 Bell Pepper 2 cans of black beans Instructions: On a cutting board, dice the tomato, onion, and pepper. Add each to a bowl. Then, add the beans and corn. Stir.…
Last weekend, a friend asked me to “clean up” a salad dressing recipe she found online. She knows that, as a health coach, I have extensive knowledge about food and nutrition that allows me to see the toxins in seemingly healthy foods. I find recipes online that need to be “cleaned up” all the time- something appetizing might be full of non-organic, processed foods, and added sugars. I wrote this post to show you that, just like I substituted the…
Here’s a list of healthy snacks that I have around my house right now! Feel free to comment below the healthy snacks that you keep around your house! I hope you might consider adding these to your list. So Delicious Dairy Free Yogurt Alternative: this creamy, healthy, low-calorie alternative to yogurt is a great mid-day snack or breakfast treat. It comes in many different flavors, however I recommend plain or vanilla-flavored because they are the only flavors with no sugar…
Celery juice has become a staple part of my morning routine over the past year. Although the whirring of my juicer can be heard throughout the house, the restorative powers and holistic health benefits of celery juice make every sip worth it. I started drinking celery juice every day about a year ago after reading Celery Juice: The Most Powerful Medicine of Our Time by Anthony William, the Medical Medium. As a health coach, I am always researching new alternative…
Gut health is a hot topic right now as people discover how much of an impact your gut has on your overall health and wellness. Your gut is now being called your 2nd brain! Bad gut bacteria not only contributes to digestive issues, but this can then cause mental health problems like stress and anxiety, lead to poor focus and brain fog, and many other issues. If you have poor gut health, if effects your whole body health. Here are…
You may think about spring or summer when you think of juice and smoothies, but they definitely have a place in the autumn. The fall season has a lot of amazing superfoods that go perfectly in a green smoothie, or any type of healthy juice or smoothie with fruits and veggies. Pumpkin Green Smoothie This is an interesting green smoothie because it is great in the fall with lots of seasonal superfoods, but it is also similar to a classic…
Superfoods that are popular in the fall are often high in carbs, even if they are healthy and low in fat and calories. However, if you are on a low-carb diet, this might not be suitable for you. Luckily, there are still plenty of superfoods that are in season during the fall and aren’t too high in carbs. Parsnips These are about moderate in their carb amounts, which is why you should pay close attention to the quantity you have.…
If you want to eat a little healthier in the fall, it doesn’t require completely changing your diet. In many cases, you can just make a few substitutions with the foods you already enjoy, and will have lower-fat foods that are tasty and nutritious. Here are some healthy food swaps that use fall superfoods. Use Pumpkin in Cake Mixes One of the easiest healthy food swaps you can do with your fall superfoods is to use pumpkin puree with cake…
If you are interested in using more superfoods this fall, a great option for you is to make breakfast bowls. You might have heard of smoothie bowls, but that is definitely not the only fun bowl idea for breakfast that doesn’t include cereal. Take a look at these healthy options for your next superfood breakfast. Smoothie Bowl with Pumpkin Smoothie bowls are popular year-round, as a way to add more superfoods into your diet and have a healthy, yummy breakfast.…