Custom Tailored Nutrition & WellnessNavigation
2 TBSP butter, ghee, or coconut oil 2 tsps mustard seeds 1/4 to 1/2 tsp red pepper flakes (depending on how spicy you like it) 1 tsp natural sugar (or 2 drops liquid stevia) 1/2 tsp pure salt 1 small green cabbage (about 2 pounds) 5 TBSPs water Quarter, core, and thinly slice...Read More
one 4 – 5 lb roast (chuck, rump, or round roast) 1 TBSP pure salt 2 tsps freshly ground black pepper 3 TBSP coconut oil 1/2 cup water 2 cups tomato sauce, fresh or packaged 1 onion, coarsely chopped 2 cloves garlic, minced 2 TBSP natural, brown sugar (optional) 1/2 tsp...Read More
3/4 cup extra virgin olive oil 1/3 cup balsamic vinegar (or to taste) 2 tsps high quality brown mustard 1 large garlic clove, crushed 1/2 tsp dried oregano 1/8 tsp pure salt a few grinds of black pepper Whisk together all ingredients (or combine in jar with tight-fitting lid...Read More
6 large eggs 1/2 cup organic cane sugar, divided zest from one lemon (about 1 TBSP) – (optional) 1 pound (16 oz), high quality, whole-milk ricotta cheese 1 pint (12 oz) fresh blueberries Set a rack in the lower third of the oven and preheat to 375. Butter a 10-inch pie...Read More
2 bananas (preferably speckled), sliced and frozen 3/4 cup plain, whole milk yogurt 3/4 cup high quality, black coffee Optional Add-ins: 1/4 tsp cinnamon 1/2 tsp high quality cocoa (or cacao) powder Slice the bananas and place them in a single layer on a small tray lined with...Read More
2 & 1/2 cups whole grain flour (I use spelt) 1 cup plain (unflavored) yogurt 6 TBSP butter (or ghee, or coconut oil), melted 1 TBSP maple sugar or sweetener of preference (optional) 1 & 1/2 tsp baking powder 1/2 tsp sea salt (plus extra for sprinkling over the top) 2...Read More
1/2 cup plain yogurt or buttermilk or sour cream 1/2 cup high quality mayo 1/8 tsp pepper 1/4 tsp salt 1/4 tsp garlic powder 1/4 tsp onion powder 1 tsp sugar or 2 drops of liquid stevia (optional) 1 tsp Worcestershire sauce Mix until well combined. Yields approximately 1...Read More
1 free range egg, lightly beaten 1 pound grass-fed ground beef 1/2 cup high quality breadcrumbs (see below for alternatives) 2 tsps dried minced onion (or 2 TBSP finely chopped fresh onion) 1 tsp dried basil 1 tsp dried oregano 1 tsp dried thyme 1 tsp dried rosemary 1/2 tsp...Read More
Years ago, I was very stand-of-ish with leeks, as I didn’t quite understand them. What I failed to realize back then is that they’re pretty much just big, fat scallions, and thinking of them this way made them a lot less intimidating. They have a mild, sweet, onion flavor...Read More
2 tablespoons coconut oil, ghee, or butter 1 medium onion, chopped 3 garlic cloves, minced or crushed 3 medium carrots, roughly diced 3 celery stalks, halved lengthwise and roughly diced 4 fresh thyme sprigs (or about 2 tsps dried) 1 bay leaf 2 quarts (8 cups) chicken broth 8...Read More
1 cup whole milk 1/2 cup high quality ice cream Fill blender up to the 1 cup line with milk. Add 1/2 cup ice cream (scoop it in until the liquid rises to 1 & 1/2 cups). Blend and enjoy! Serves 1. Optional add-ins: 1 or 2 egg yolks or 1 whole egg 1/2 of a banana (and/or...Read More
This is such an easy to make, killer dessert. I think my first word to Nancy Grove on Monday (our CSA farmer) was YAY. Harvest time has begun! I received our first batch of fresh, crisp vegetables. Rhubarb is only around for a short time in June, so get it while you can! While...Read More
1/2 cup buckwheat groats 2 TBSP tamari/soy sauce 2 TBSP lemon juice 1/4 tsp garlic powder 1/4 tsp ginger powder 1/8 tsp cayenne pepper Soak buckwheat groats for about 6 hours. Drain & rinse in a fine mesh strainer. Combine soy sauce, lemon juice & spices in a small...Read More
eggplant, peeled & cut into rounds extra virgin olive oil pure salt & freshly ground pepper to taste TOMATO SALAD<—–(click to view simple reciepe) bread of choice fresh basil (optional) feta cheese or fresh mozzarella (optional) Pre-heat broiler. Lay...Read More
VERSION 1: 2 cups fresh orange juice, cold 2 cups fresh orange juice, near boiling 3 TBSP non-hydrolyzed gelatin Begin heating 2 cups of the juice. Pour cold juice in a bowl, dissolve gelatin in juice by stirring gently, and let sit for 3 minutes. Slowly add hot juice to cold...Read More
3 TBSP coconut oil (or oil of preference) 2 large sweet potatoes, peeled & cut into small dice (about 3 cups) 1 onion, chopped (between 1 and 1.5 cups) 1 garlic clove, minced 1 jalapeno pepper, minced (with seeds) (less if you like it milder) 4 eggs pure salt to...Read More
Yet another version of oatmeal we like for variation, moreso in the warmer months…. 1/2 cup rolled oats 1/2 cup milk of choice 1/2 TBSP chia seeds (optional) 1/8 tsp cinnamon 1/2 TBSP ground flax seeds berries extra milk for serving Before bed, mix together oats, milk,...Read More
shredded cheddar cheese peeled, shredded apple your favorite bread Mix together equal parts of shredded cheese & apple. Spread on each bread slice & place them in a toaster oven for a few minutes. A sprinkle of cinnamon is nice over the top if you’re in the...Read More
DRESSING: 3 TBSP tamari/soy sauce 2 TBSP coconut oil 2 TBSP red wine vinegar 1 TBSP natural sugar 1 small onion, coarsely chopped 1/2 tsp dried thyme 1/2 tsp ground cinnamon 1/2 tsp ground cloves 1/2 tsp ground black pepper 2 tsp grated fresh ginger 1 large garlic clove, minced...Read More
My purpose is to educate and empower you with the knowledge you need to make informed decisions about the food you eat, the environment you live in, and the many natural wellness therapies presently available.
My approach is very individualized, completely confidential, and wholeheartedly sincere. I balance my passion for what I do with a gentle flexibility and respect for individual needs and limitations.
I consider myself a student for life, as there is no end to the study of human health. I’m grateful to have this opportunity to share, and eager to make a difference in the lives of those around me.
Food is the foundation of our health. We are constantly rebuilding ourselves with it. Food becomes what we are.
As every one of your trillions of cells break down and rebuild themselves — which they constantly do — what would you prefer they be made of? What do you want to become?
These are not necessarily thoughts that come to mind every time the lunch whistle blows, but failing to ponder these questions at all has led the American public to an unnecessary health crisis.
My wellness program is centered around education, and addressing the root cause of what we are all trying to avoid – physical degeneration. There are a lot of names and subcategories of illness out there, but ultimately, problems always stem from repeated exposure to indigestible foods, and other stressors – both physical and emotional – that weaken cells, slow metabolism, increase stress hormones, and accelerate aging.
The purpose of my program is to help you learn the truth about how to maintain or regain health – and the fact of the matter is – this truth will vary from person to person.