How Eating a Healthy Plant-Based Diet Improves Your Mood, Sleep, & Focus

education Sep 07, 2020

By Dr. Laurie Marbas

If you want to improve the condition of your body, you’ll want to consider eating a whole food plant-based diet. So what are whole foods? Whole foods are plant-based foods that are unprocessed and unrefined. For example, fruits, vegetables, and whole grains. These are some ways that they can help us…

Decreased Inflammation

Inflammation occurs when the body fights against injuries, infections, and toxins in the body. Whole plant foods naturally have those anti-inflammatory nutrients that your body needs, which means they are a great starting point if you are suffering from inflammation.

Better Sleep

Foods that are highly processed or high in sugar can disrupt sleep- these foods can bring changes in your blood sugar levels which means that you may have slumps of tiredness in the day, which in turn interferes with your sleep at night. By eliminating these foods and switching to a whole food plant-based diet, the quality of your sleep should improve.


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Are you Eating the Healthiest Diet?

education Aug 31, 2020

By Dr. Laurie Marbas

We are constantly bombarded with headlines on TV and social media claiming the benefits of some new and radical diet.  The number of diets is more than can be listed.  So where should you start?  What is the optimal diet that has been scientifically proven to reverse chronic diseases such as type 2 diabetes, high cholesterol, hypertension, autoimmune diseases among others, and maintain an optimal weight? 


First, let's define what your body needs to maintain ideal health.  Your body requires certain macronutrients called protein, carbohydrates, and fat, but also needs micronutrients including vitamins, minerals, and trace elements.  Macronutrients are required in large amounts and provide the body with energy through calories.  Micronutrients are required in small amounts and are essential for chemical reactions to occur in the body.  Deficiencies of macro or micronutrients can lead to malnutrition and a variety of...

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Changing the Shades of Green on Your Plate

education Aug 24, 2020

By Dr. Laurie Marbas

When it comes to leafy greens, most of us rely on the basics like romaine, leaf lettuce and spinach week after week - and while all of these provide health benefits, there is a huge selection of leafy greens in the produce aisle that you could potentially be missing! Shaking things up can help keep things fun and interesting in the kitchen while also diversifying your nutrient intake.


We’ve all heard that it’s important to eat those green vegetables and we have to say, that age-old recommendation has merit! Leafy green vegetables are a total nutrition powerhouse providing plant-based calcium, iron and magnesium, plus vitamins A, C and K (vitamin K is necessary for blood clotting and bone health).


If you don’t like the taste of one variety, chances are you can find an alternative. It might also be a matter of preparation method, so don’t hesitate to do some experimenting.  Here are some of our favorites along with simple...

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Can You Improve Your Mood With Food?

education Aug 11, 2020

By Dr. Laurie Marbas,

Let’s unpack some of the exciting (and preliminary) new research about the link between gut health, mood, and stress. This week we’ll talk about your friendly resident gut microbes, probiotic foods, and supplements, as well as offer some simple recipes to keep your gut and taste buds happy.


There are trillions of microbes that happily live in our gut. These friendly microbes do more than help us digest foods, make vitamins, and protect us from the not-so-friendly microbes - they have mood-boosting and stress-busting functions too!

It’s a hotbed of research right now and we’re finding out more about their awesome health and mood/stress benefits every day. And, while the research is just starting to figure out the many gut microbe-brain connections, it’s such a cool new topic that we couldn’t wait to share it with you!

TWEET: “There are more microbes inside our gut than all of the human cells that make us....

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You Might Have A Food Sensitivity

education Jul 22, 2020

By Monika Szekely

I grew up in a small town in Eastern Europe. My family roots are Hungarian and German, so the foods we ate were heavy in meat and fats, although the vegetables were grown in the garden and all meals were cooked by my mother from scratch. Despite the unhealthy foods we ate, my family was relatively healthy, although one grandfather passed away at 77 years old of a stroke, and my father was overweight and a smoker.

Following my childhood dream, I graduated from Medical School (where I didn’t learn anything about healthy nutrition) and the following year I moved to the US. At this point, I was in my mid-twenties. Very quickly I got acquainted with the American Diet, as I worked in the medical field where we were overwhelmed with pharmaceutical company financed lunches. It didn’t take too long before I started getting sick. I developed digestive issues, which have worsened, and eventually I ended up seeing a gastroenterologist...

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Dr. Judson Brewer: Mindfulness Over Craving

education Dec 17, 2018

Train your brain, change your habits. Researching the brain to learn how habits form and how mindfulness can help us change them. This is what we learn with Dr. Judson Brewer in this interview.

Dr. Brewer has a MD/PhD and is a mindfulness expert and researcher. His 2016 Ted Talk was the 4th most watched in 2016 with over 10 million views. He is also and author of the book, “The Craving Mind” and created of three very helpful apps for smoking, anxiety and over eating.

All of Dr. Brewer’s information and links can be found on his website here!

You don’t want to miss this interview and keep an eye out for a second one in the future!

As always we are eager to help you reach your health goals at We have a ton of free resources along with an opportunity for you to receive exclusive access to the HHR team including Dr. Marbas and Anthony Masiello our health coach in the Healthy Human Nation.


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The Ultimate Plant Based Holiday Survival Guide

education Nov 17, 2018

When you think of the holidays it can conjure up memories fun holiday traditions, you look forward to seeing family and friends, and enjoying delicious food around a table with loved ones...or do you?

Maybe instead you begin to worry and dread the holiday season because you are the only one who eats a plant based diet and Uncle Fred loves to terrorize you about your food preferences. If the latter is you, rest assured you are not alone this holiday season and we are here to help with tried and true tips that will make any holiday gathering enjoyable for all.

1. Prepare for questions. This may seem like a no brainer but often times we are so caught up in preparing a dish we forget to prepare some simple answers to common questions. Remember don't take questions or comments personally, people are either genuinely curious or have their own food biases that they are dealing with. Either way be kind, patient, and loving when answering their question. Here are a few that we run into...

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Mindset: Self Talk

education inspiration Nov 12, 2018

By Dr. Laurie Marbas

Self-talk is super important! It’s one of the biggest influencers in the things we do, and learning how to become more aware, and how to actively manage what we tell ourselves, will have a huge impact on our lives. Period. It’s that important.

It’s that important because, ultimately, belief determines behavior. Think about that, for a second. Belief determines behavior. What we believe, determines how we behave, and how we behave determines what we do, accomplish, and achieve in our lives. It’s true, and I’m going to try to explain why.

We, as human beings, have a very strong desire to be right. So much so, that as soon as we say or believe something, we will look for every shred of evidence we can find to prove ourselves right. Think about it, when you look up at the sky, see the dark clouds, and say it’s going to rain, what do you want to happen next? You want it to rain. Or, if you are watching a race, and the leader is way...

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3 Reasons to be a Plant-Based Athlete

education inspiration Oct 01, 2017


by Dr. Kasey Johnson (guest blogger)

Athletes of any sport all want the same things. They want to perform at their highest potential, they want to recover as fast as possible and avoid injuries, while all at the same time keep their immune system in tip-top shape, because a week down with a head cold or the flu, is a week not training and competing. There are a lot of misconceptions when it comes to being a plant-based athlete. As a society, we’ve been taught that eating animal products is essential for performance, muscles mass, and overall health. But the research now proves that an athlete can thrive and reach a new level of performance by consuming a more whole-food, plant-based diet.

1) Increased Energy When consuming a whole-food, plant-based diet, you are consuming more readily available nutrients that when digested, use less energy. Diets heavy in animal products require an excessive amount of energy to digest, which decreases the energy that could be...

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Lazy People Healthy Habit Formation

education Sep 19, 2017

by Dr. Laurie Marbas

Okay so maybe calling out the lazy people was a bit crass but it did get your attention and there is a reason for it. Humans like other animals have an innate desire to seek pleasure (think food and sex), avoid pain and expend the least amount of energy doing it. Now I know that is a bit simplistic but it is a framework upon to build healthy habits by finding pleasure, avoiding pain, and using the least amount of energy. Hang in there with me! (An awesome book to read about this and dive deep is The Pleasure Trap, by Dr. Doug Lisle and Dr. Alan Goldhamer.)

Let's start with pleasure. What does pleasure actually mean? According to Merriam-Webster it is a state of gratification, a source of joy or delight. This could stem from many different sources including sensual experiences (sexual encounter), gratification of accomplishing a difficult goal (running a marathon, finishing a complex project at work), and sharing joyful moments with those you care for...

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