Real food, real simple

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vegetables and salmon in a bowl

Protein: what you need to know

There is one nutrition concept I come back to again and again with clients: protein, fat, and fiber at every meal. These three food components help to stabilize blood sugar and support the body with the...
person standing on rock looking at mountain

Doing hard things and why it matters

Recently I taught a class all about how to make kombucha. The conversations with the participants and the questions were interesting and varied but several of them revolved around making kombucha being a lot of work!...
Strawberry Dream Chia Pudding |

Strawberry Dream Chia Pudding

Revised and updated. Originally posted June 19, 2015 When it's strawberry season, we pick strawberries, buy flats of strawberries from our CSA (community supported agriculture) share, and make ALL THE THINGS with the strawberries. Some even...
Strawberry Spinach Quinoa Salad

Strawberry Spinach Quinoa Salad

Before we officially say goodbye to strawberry season and welcome all of the other amazing fruits of the summer, its worth giving this Strawberry Spinach Quinoa Salad with Poppy Seed Vinaigrette a try. The combination of...
Super Simple Sauerkraut

Super Simple Sauerkraut

Revised and updated. Originally posted March 18, 2016 In my post 3 Reasons to Eat More Fermented Foods (and Where to Find Them), I discussed some of the health benefits of eating more fermented foods and...
Carrot Ginger Kraut Ingredients

Carrot Ginger Kraut

Carrots are delicious. Ginger is delicious. Add a little sea salt and a week or two of fermentation and you have a delightful Carrot Ginger Kraut to add to your meals. Carrots and ginger are both...
Chocolate Chip Cookies

Almond Chocolate Chip Cookies

Revised and updated. Originally posted June 19, 2012. You know those occasions where you need to make something quick to bring with you to share? I'm thinking about potlucks, parties, summer picnics. . . the bake...
Reduce inflammation with dietary diversity

The #1 thing you can do to reduce inflammation

I was listening to a podcast interview with Dhru Purohit and Dr. Deanna Minich recently and I wanted to share it with you in case you want to listen to it. Here's the  YouTube link  and...
poached egg with vegetables and tomatoes on blue plate

Meal planning and adding in

As I go about my work with clients, two things keep coming up: It's all about habits. What are you DOING each day that's moving you towards your goal(s)? Habits often are not fun or sexy, they...
woman cutting herbs for dinner to reach health goals

5 essential questions to propel you towards your health goals this year

If you're a resolution or goal setter, I'm sure you're thinking about what you want to accomplish, do, or experience in 2023. Year after year, I see people setting big health goals and failing by mid-January....
Chocolate Truffles_Raspberries (1)

60+ Real Food Holiday Recipes

Revised and updated. Originally posted November 14, 2016.  As you're planning your holiday meals, start with some real food recipes this year to add to your family's holiday spread. It's easy to get off track with...
soup in bowl

Create warmth in winter

When it's cold outside, our bodies feel and function differently than when it's warm. We are naturally drawn to different foods when it's cold than when it's hot. Our bodies are smart, our bodies know that...

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