Guide to Healthy Baking: No Butter, No Sugar, No Milk, No Eggs | Vegan, Gluten Free, Unprocessed

education recipes Jul 10, 2017

How To Health: Baking Made Easy

            Growing up in a home with a perpetual aroma of freshly baked bread and an ever-replenishing plate of homemade muffins, cookies, or brownies, I could never give up milk, butter or eggs. No way. How could I? Oh, and I definitely could not ever give up muenster cheese. The divine moldy cow teet fluid suffocated in sodium and grease, in between sour dough smothered in 100% cow fat, and grilled.  Divine. Delicious acne. Heavenly mood swings, bouts of depression, energy crashes, and stomachaches. 

            Although I am not a French trained gourmet baker, my taste buds do not lie.  There are certainly ways to enjoy baking, without the harmful baggage.  Here, you will learn how to make scrumptious baked goods taste the way you like, and make you feel that glowing radiant health that you deserve.  What is life...

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What Does The Packaging Really Tell Us?

education Jul 02, 2017

Light? Low? Free?

There is a lot of lingo thrown at us in the grocery store.  From oatmeal magically lowering cholesterol to fat-free peanut butter? Can this be?! These explanations will help you to discover what the labels mean so you can choose the best option. I highly recommend going to fooducate or downloading the app- you can look up products and see how healthy they are, quick and easy!


Descriptions of Nutrient Claims

Free - no amount of or a trivial amount of calories, fat, saturated fat, cholesterol or sodium; calorie-free is defined as less than 5 calories per serving
Good source - is defined as 10-19% of daily value of a certain nutrient per serving
High - is defined as more than 20% of daily value of a certain nutrient per serving
Less - is defined as containing 25% less of a certain nutrient than a standard food
Light - is defined as containing 1/3 less calories or 1/2 fat of a standard food (is this a good thing!? beware of crazy ingredients on the label that...

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Why You Must Start a New Healthy Habit Today

education inspiration May 29, 2017

I have heard it all need to eat more healthy need to exercise...stop watching so much TV...stay off the internet...blah blah blah. We humans are an interesting species, we like the path of least resistance. It is hard for us to create new habits, especially ones that require effort. Shoot, we can't even check or uncheck a box when it comes to organ donation. To see what I mean check out this TED talk by Dan Ariely

Basically, he discusses one study of European countries that have higher and lower number of opt-ins for organ donation. Even when they compared countries that were considered culturally similar. What it came down to was not religion, culture, beliefs or kindness but the DMV FORM! Yes, a little form at the DMV office determined whether or not you became an organ donor or not. 

If the box for organ donation said "check here to become an organ donor" there were less opt-INs but if the box said "check here to NOT be an organ...

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When you know what to do but just can't stick to it

education Apr 22, 2017

I have been on a quest to not only share the value of a whole foods plant based diet but to figure out how to help people actually stick to healthy lifestyle changes. People understand they should eat more fruits and vegetables, exercise more, eat less, sleep more, decrease stress, be present in the moment, stop smoking, etc but they don't. Why?

  • Why do we self-sabotage?
  • Why do we keep eating foods we know are killing us and our planet?
  • Why do hide from the fact that we can't eat junk food in moderation?
  • Why don't we treat our bodies as the temples they are?

Seriously, when you think about it we treat our cars, houses and pets better than we do our own bodies. The vehicles that carry us through this life...there are no do overs.

Now that I got you all cheery and happy let's get to work on how we can keep you healthy. First, you have to own the fact that you are 100% responsible for your health, what you put in your mouth and whether you move your body. Okay, we got personal...

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Leftover Hacks

education Apr 01, 2017

We all have had days where we looked in the fridge and all we see staring back at us is LEFTOVERS! Do we heat them up and eat the same thing again and again for however long they last? Or do we try something different? Well, I have scoured the internet and brought you healthy leftover hacks. 

  • Create small portions of leftover veggies or soups to take with you to lunch or put in the freezer for later use.
  • Pour your leftover morning coffee or smoothie into ice trays and use them as ice cubes later in water or non-dairy milk.
  • Cutting fruit, use the peels to make flavored water. Place in glass jars in fridge and they will be ready to go. Of course you can always use the whole fruit too.
  • Freeze leftover tomato paste for later use.
  • Freeze ginger for later use too.
  • Microwave leftovers by creating a hole in the middle and they will warm up quicker and more evenly. 
  • Freeze fruit on the verge of being too ripe to throw into smoothies.
  • A little lemon juice on the non-used portion...
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How to transform your health...this part has nothing to do with food!

education inspiration Feb 19, 2017


When we think about change we often believe the lie that it is all a matter of will power...that we can force ourselves to change by merely white knuckling our way through. THIS is why we fail to achieve our goals, resolutions and we fail to bring about transformation. 

As a doctor, mom, wife, and friend I have learned a few things about helping people over come resistance and find real power to transform their lives. Let me break it down for you in a simple step by step solution. (This was also inspired by Lewis Howe's podcast with Chris Lee.)

Identify what you are resisting.
What are you struggling to change? What are you avoiding? Is it eating healthy? Is it having a difficult conversation? Is it facing your financial stressors or personal stressors? What is causing you to lose sleep at night? THAT is what you are resisting. If causes you discomfort, stress and worry. What you resist will persist. If you resist changing your dietary habits you will remain overweight....

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How Using the RIGHT Foods as Your Medicine can Reverse Chronic Disease

education Feb 07, 2017


If you have chronic disease like type 2 diabetes, take prescription medications, and are overweight and you have said to yourself, “if I could just lose this weight, stop these medications and fell well again” then this might be the most important report you read all year. Here’s why…

Have You ever said any of these things?
·      I don't have time or money to cook healthy foods.

·      I don't like to eat healthy foods.

·      I don't know how to cook healthy meals my family will eat.

Imagine you could wave a Magic Wand…
Imagine you could wave a magic wand and you could not only want to eat healthy foods like vegetables but walk away from junk food. You will never have to feel guilty again because you will know the keys to transforming yourself into to a healthy eater that uses food as medicine in my new course, Getting Started on a Whole...

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Don't have a heart attack this holiday season

education Nov 21, 2016


I know the holidays can be difficult for many people especially those attempting to be health conscious. Did you know that the ER has a spike of heart attack patients during the holidays? According to a national Circulation study published in 2004, heart-related deaths increase by 5 percent during the holiday season. Fatal heart attacks peak on Christmas, the day after Christmas, and New Year’s Day. Why is that you ask? Well, during the holidays we drastically increase our consumption of fat and salt which slows down the circulation of blood to the heart. Check out this informative video here from one of my favorite websites for REAL nutrition information. 

Apparently, chest pain also known as agina, occurring after a meal in patients with known heart disease has been a phenomenon studied since the 1950s. What is happening is the blood actually becomes thick and slows about 4-5 hours after a high fat meal. Individuals who already have heart...

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Surviving the Holidays without Adding to your Waistline

education Nov 14, 2016

Who doesn’t love the joys and thrills of the holidays? Celebrations of thanksgiving, gift giving, seeing family and friends, traveling, beautiful decorations, and of course mouth watering food will surround many of us, tempting us to consume more calories in one meal than we need in a day. Here are some tips to help you enjoy the holidays without the guilt!

Stay positive! Remember why you celebrate Christmas and the New Year. These are times to be rejoicing and not stressing. Keeping a positive and grateful attitude will keep your stress to a minimum and you will be less likely to make poor food choices.

Be proactive! As Benjamin Franklin once said, “By failing to prepare, you are preparing to fail.” This makes sense in many areas of life including planning for food temptations that will derail your health goals. You don’t have to gnaw on a celery stick in the corner at your holiday gatherings but instead offer to bring something healthy and delicious or ask...

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Why You Can't Walk Away From the Junk Food and How This Can Help

education Oct 17, 2016

You decide one day that you will finally lose that extra weight. You found the diet that you can stick to and your resolve is stronger than ever before. But then life happens…stress at work, lack of sleep, financial strains, kids won’t listen, your spouse is over working and tired too. You have one “cheat” meal and before you know it you just don’t care anymore and you fall back into the destructive habits that you were so eager and determined to beat. So will you ever be able to break the vicious cycle? Well, that depends on your readiness to plan and prepare and not rely on your limited will power. (I think I am pretty darn stubborn but then put a box of vegan Girl Scout Thin Mint cookies in front of me and they will be gone in seconds.)

So what is a poor soul to do? Well, there are 5 things to remember.

1. Plan Plan Plan
If you fail to plan, you plan to fail. -Ben Franklin

We are humans with addictions to so called “foods” (a bag of...

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