OVERNIGHT OATMEAL: A QUICK HEART HEALTHY START TO THE DAY

OVERNIGHT OATMEAL: A QUICK HEART HEALTHY START TO THE DAY Soluble fiber is key for satiety (holding over you appetite), ability to slow the spiking of blood sugar, and ability to lower cholesterol! In fact, soluble fiber can lower cholesterol by over 20% in just a 3 month period!! That is just as effective as…

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MIGAS MAKE-OVER: BALANCED BREAKFAST IN A FLASH

MIGAS MAKE-OVER: BALANCED BREAKFAST IN A FLASH  Breakfast is the most important part of the day, choosing foods with protein will aid in boosting metabolism and curb cravings throughout the day! Better yet, choose an option that incorporates vegetables as well for added volume and antioxidants with minimal calorie impact! INGREDIENTS: 12 whole large eggs…

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ALOO GOBI: SAVORY DETOX RECIPE

ALOO GOBI: SAVORY DETOX RECIPE Food-As-Medicine:  Cauliflower has a mild and sweet flavor and can be prepared in a variety of ways including, roasted, sautéed, steamed or even chopped as a rice substitute or mashed as a potato substitute. Cauliflower has a variety of nutritional benefits one of them being cancer prevention. The I3C compound…

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STRESS: HOW IT AFFECTS YOU AND YOUR DIGESTION

STRESS: HOW IT AFFECTS YOU AND YOUR DIGESTION Throughout people’s quest for the ideal diet and ultimate wellness, many underestimate the importance of the mind when evaluating their health. One of the first things that I ask my clients is to rank their stress level and determine the primary causes of stress in their lives.…

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BISON GINGER STIR-FRY

BISON GINGER STIR-FRY INGREDIENTS: 2 Tbsp lower-sodium tamari (gluten-free soy sauce) 2 tsp sucanat (unrefined cane sugar) 1 tsp arrowroot (natural thickener as opposed to processed corn starch) 1 Tbsp dry sherry 2 tsp hoisin sauce 1 Tbsp rice vinegar 1 Tbsp chile paste with garlic 2 Tbsp sesame oil 2 Tbsp peanut oil, divided…

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WHY FAT-FREE IS NOT A HEALTHY CHOICE!

WHY FAT-FREE IS NOT A HEALTHY CHOICE! My clients are often surprised to hear that I am not going to encourage them to limit their fat calories and actually discourage them from eating fat-free “diet” foods. I don’t stress about quality fats or fats from whole food forms, in fact I don’t have clients monitor…

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OKRA SUMMER-STYLE

OKRA SUMMER-STYLE Okra has a mild flavor that can mix with most dishes raw or cooked. Try raw and mix with raw apple cider vinegar and black pepper, dip okra in hummus. Or cooked, cut into 1/2 inch coins, steam, sauté, roast, or braise it in a stew. Pickle and preserve okra pods. You can…

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CHOLESTEROL MYTH: THE LOWER THE BETTER FOR CHOLESTEROL LEVELS

CHOLESTEROL MYTH: THE LOWER THE BETTER FOR CHOLESTEROL LEVELS  Fact: Cholesterol is a necessary fat for producing hormones (serotonin, testosterone, steroid hormones, etc.), vitamin D, and bile.Cholesterol in its nature is not bad, it is the oxidized cholesterol (damaged by free radicals) that causes our body harm. When we are over-medicated through high-dose statins we…

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