Butternut Squash is one of my favorite fall / winter vegetables (which I honestly eat year round) because it's not only sweet and delicious, it's extremely healthy - packed with vitamins, minerals, fiber and antioxidants, and very versatile. I eat it mashed (and add to smoothies and desserts), spiralized, baked/roasted and blended into soups. I share some of my top recipes below.
Read More8 Effective Weight-Loss Principes to try this year
Weight loss is – like most things – a completely personal journey. Every body is different. Our digestions are different, our metabolisms are different, our lifestyles are different…so what works for me, may not work for you. That being said, there are some health principles that help the majority of people with weight loss, and it’s just about customizing it for your unique, beautiful body.
In my experience, these 8 health principles can help boost your weight loss. Check them out below - and observe what you’re already doing, what you could be doing a bit better, what you maybe haven’t tried…. And just remember, if you’ve been trying to lose weight for a while and it hasn’t worked, then the only way it’s going to work is TRYING SOMETHING NEW, SOMETHING DIFFERENT. So be open-minded and explore new things. And let me know how it goes!
Read More6 Tips for Improving Hypothyroid using Holistic Nutrition
Hypothyroidism is so huge nowadays that I feel approximately one out of every 5 clients I see has some degree of hypothyroidism. Crazy. Which is why I wanted to write a quick blog on the topic.
Like most things, diet and lifestyle play a big role in your thyroid function. Eating the wrong foods, chronic stress and poor sleep can interfere with your hormones and even contribute to autoimmune disease like Hashimoto’s.
I share 6 KEY things you can do right away that can help support your body to normalize your thyroid hormones.
Read MoreFamily friendly recipe: Meatballs with Veggie Noodles Recipe
One of my main goals in life is to show you and everyone that HEALTHY EATING CAN BE (AND SHOULD BE) DELICIOUS). So i’m making it a goal to share more of my awesome, nutritious and super yummy (yet easy) recipes for you to enjoy.
Today I’m sharing my Meatballs and Veggie Noodles recipe - which is allowed on most detoxes (like my signature 10 day detox) and is both PALEO and KETO “approved”. (I always share this recipe in my Summer & Fall 10 day detox and my clients LOVE it, and for my Winter version where we omit nightshades, I offer it with a vegan cashew cream instead of tomato sauce).
Read More5 Thyroid Superfoods
If you’re suffering from low-thyroid (and the commonly related symptoms including slow metabolism and low energy), you’re not alone. It’s more common than you may think, especially with women.
Whether or not you’re already taking medication, your diet plays a large role in your thyroid function and it’s important to use your meals to help you in your healing process.
START BY TAKING BABY STEPS. Start by incorporating these 5 superfoods into your everyday diet to help you in your journey to balancing your thyroid hormones and therefore improving your overall health.
Read MoreOne Tip to Make Healthy Living EASY
Are leftovers healthy? While reheating food is not ideal, I believe in finding those “healthy hacks” that can make a healthy lifestyle and diet more accessible for you. For me, the principle of “cooking once and eating twice” has been a huge help for making daily healthy eating stress-free in my home. So it’s a principle that I personally apply and recommend. Let’s make healthy eating easier on ourselves and enjoyable!
Read MoreMy Favorite Everyday Smoothie Recipes 2.0
By popular demand, and as a follow-up to my Beginners Smoothie Guide, today I'm sharing my go-to favorite green smoothie recipe that I make for myself almost every morning.
All my green smoothies are PACKED with antioxidants, anti-inflammatory nutrients, fiber, vegan protein and deliciousness. They make a filling and delicious breakfast that will keep your blood sugar stable, rev up your metabolism, and serve as a great tool for weight loss.
Read more for my delicious EVERYDAY GREEN CHIA SMOOTHIE BOWL recipe (+ 2 more of my favorite smoothie bowl recipes).
Read MoreMy Favorite Superfood Smoothie Bowl
By now you probably know of my obsession with: smoothie bowls, sweet potato, dark chocolate/cacao and superfoods in general. So it’s probably no surprise that this recipe, which combines all of the above, is one of my favorites (that I make at least once a week).
See my delicious, vegan, protein and superfood-packed CACAO SMOOTHIE BOWL recipe below.
Read MoreCreate Your Own Healthy Macro Bowl
A macro bowl (aka buddha bowl) is my daily go-to dinner, which I make using leftovers (or things I “batch cooked” earlier including grains/beans/veggies), some fresh greens, seeds and/or avocado, a healthy sauce, and I’m good to go.
I love these bowls because they are BALANCED, EASY TO MAKE, ADJUSTABLE/VARIABLE, FILLING and usually, totally Instagram worthy.
While there are tons of variations, I wanted to offer an easy GUIDE to help you make your own macro bowl for a quick, easy, healthy meal. Plus, I’ll share one of my favorite go-to recipes.
Read MoreOne Day Reset Plan
During the holiday season, we get jammed with (usually fun) events, but that also means less time for relaxing, for exercise, for healthy cooking, and always implies lots of food (usually not so healthy) and booze (for most of us).
So what can we do to maintain a balance, to avoid gaining weight and feeling heavy, and to keep up our wellness game?
Read MoreYour New Favorite Anti-Inflammatory Superfood Drink
If you haven’t tried golden milk yet, you’re missing out! It’s a creamy, hot, milky (yet dairy-free) drink that’s delicious and PACKED with nutrients. It’s like a “warm liquid sunshine in a cup.”
READ MORE for my super easy, delicious and nutritious recipe - which adds some superfoods to help boost digestion, balance hormones and relieve stress.
Read MoreHealthy Holiday Hummus
I’m a big fan of hummus for many reasons including it’s:
creamy delicious taste
ability to pair well with many foods & versatile nature
amazing nutritional benefits - especially it’s GUT friendly properties (I’ll go through these below)
And today I wanted to share a new, easy and super healthy version of my homemade hummus that I tried this week and am loving - and is perfect for your next family Holiday dinner/event .
Read MoreHealthy GATORADE replacement: A "water essence" recipe for you and the kids
It amazes me how many people - even those that live a healthy lifestyle - still drink Gatorade (and similar electrolyte drinks) despite all the chemicals and sugar they contain. So it dawned on me that most people don’t realize the amount of sugar and chemicals in these drinks, and the fact that it may be doing your body more harm than good.
So what is a better alternative? Read more for an easy homemade “electrolyte water essence” recipe that will quench your thirst and prevent dehydration (which is cheaper, way healthier and just as effective).
Read MoreFood as Medicine: Fighting depression with Holistic Nutrition
Did you know that antidepressants are some of the most prescribed medications in the world (and the most popular psychiatric medication)?
WHY IS THIS IMPORTANT? Because I am convinced that in many cases (that are not SO severe), there are many “natural” holistic tools that one can apply to feel better and avoid taking anti-depression meds - and these tools help treat the root cause, and come with no side effects!
Additionally, in the cases where medication is absolutely necessary, there are many lifestyle and diet factors that can support your depression treatment to make the results more effective (and hopefully help you become less reliant on the meds).
READ MORE FOR 5 NUTRITION TIPS TO HELP YOU BEAT THE BLUES AND SUPPORT YOUR MENTAL HEALTH.
IMPORTANT NOTE: I am not a doctor, and depression can certainly be a serious medical condition that requires medical attention. So if you suffer from depression, please call your doctor for a diagnosis and a treatment plan that works for you.
Read MoreThe Secret Ingredient for a Creamy Low-Glycemic Smoothie
Green smoothies can be the ideal breakfast when prepared right.
One of the most common mistakes is adding way too much fruit , which can actually reverse many of the benefits of your smoothie. Too much fruit can spike your blood sugar, then lead to a blood sugar low two hours later, not to mention it will make your smoothie a calorie (and carb) bomb. So the key lies in keeping your smoothie LOW-GLYCEMIC while still making it delicious and filling.
HOW? There is one ingredient that I find can be a game changer to make your smoothie nice and thick and creamy without having to add all that fructose. And when you add a vanilla or chocolate flavored vegan protein powder, you won’t miss that banana at all!
Read MoreThe Best Matcha Green Tea Latte
This amazing Matcha Latte recipe has a ton of health benefits, including:
helps detoxify your body
boosts your metabolism
enhances weight loss and fat burning
promotes hormonal balance
good for gut health
give you an energy boost (without the jitters)
it’s filling and delicious!
I make it with dairy-free almond milk (I use my homemade almond milk) though you can also use oat milk, cashew milk or coconut milk; all three work great. It’s free of refined sugar, yet still has a slight sweetness, and has an amazingly delicious creamy texture. I also add collagen that’s amazing for your gut, hair, skin and nails (and adds a bit of protein) and MCT oil (that helps you burn fat). What’s not to love?
Read MoreMagnesium Supplements: What You Need to Know
Often times, the root cause behind many of our health issues (such as trouble falling asleep, energy dips, constipation, etc.) is linked to a nutrient deficiency in your diet. It can be that simple.
One common nutrient that is often lacking in our diet (that is keeping us from feeling 100%) is MAGNESIUM. Increasing our magnesium-rich foods is key, but often not enough.
That being said, there is a WIDE range of magnesium supplements, and taking the right one can be a huge help to your health.
READ MORE for a quick 101 on different magnesium supplements, to help you find what may be right for you.
Read MoreOne Lacking "Nutrient" That's Keeping You From Your 100%
Are you eating healthy but still not feeling 100%? Maybe your digestion a bit off, or you’re still having trouble losing weight?
In order to feel and look your best, you need to ensure that you’re eating the right macronutrients (protein, fats, carbs, fiber, fluids) and micronutrients (vitamins, minerals, antioxidants) on a daily basis - to support your hormones and your gut, and to consistently help your body “detox”, reduce inflammation, and stay vibrant.
Most people are lacking in their daily intake of one key nutrient: FIBER. And primarily because of this, they’re having trouble staying slim and feeling their best.
Getting sufficient (quantity, quality and variety of) fiber is absolutely crucial for optimal health, and has proven to help with a myriad of health issues ranging from constipation to type 2 diabetes and cancer. So don’t for one second think that fiber is “overrated”!
Sadly, the average person is estimated to consume only 5-10g of fiber a day, when they’re likely needing closer to 25-50g per day to feel their best.
So, from where should we be getting our fiber and why?
Read MorePaleo & Keto 101
Both Paleo and Keto diets have major health benefits, and I highly recommend applying some of their core principles to your way of eating if you’re looking to clean up your diet.
READ MORE for the lists of what to eat and what not to eat on each diet, differences & similarities between Paleo and Keto, and maybe you'll give a shot to applying their principles to your current diet.
**Remember however that it’s often best to modify the diet to YOUR lifestyle, YOUR body, YOUR needs, and make it a long-term way of eating versus a short-term diet. Applying some degree of “Intuitive Eating” is crucial regardless of which diet you are following.
Read MoreEasy, Delicious Dinner for a Perfect Sleep
Dinner is one of the hardest meals for many of us. At the end of the day, we’re tired, we want something comforting, but are lazy to cook up something elaborate (and often we just don’t crave something too elaborate). And there is a reason for that. Your body usually craves a simple meal that is easy to digest, simple yet comforting and balanced.
Before bed, you want a meal that will help keep your blood sugar stable so that you sleep better and burn more fat and promote weight loss (if that’s a goal).
A dinner that is EASY-TO-DIGEST is also key to not disrupt your sleep. You need your body to rest while sleeping (and not be working overtime to digest your dinner).
You also want to look for foods that help promote restful sleep.
READ MORE to get my favorite super easy dinner recipe that promotes great sleep and is, of course, delicious and healthy.
Read More