janice

Ode to the Pumpkin + Pumpkin Pecan Muffins (Gluten-Free)

If you've been following me for a while, you know I love me some pumpkin and winter squash. Every Autumn as the leaves begin to turn, I harvest some from my garden and buy many varieties of these babies to make all sorts of tasty treats. Why? First because anything made with real pumpkin is just fabulous in my book. It can go savory or sweet, and it's really good for you. (More on the health benefits below). Read More

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janice

Summer Drinks to Keep You Cool

The hot weather has arrived with gusto, and I’ve got two fun drinks to keep you cool, an Iced Matcha Latte and a Watermelon-Mint Cooler. Read More

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janice

Kayaking, Picnics, and my Best Ever Wrap

Yay for the first kayaking outing of the season! Been waiting all winter for this. Our favorite place to kayak is on beautiful Patuxent River. It's so quiet and we spotted many ospreys and turtles sunning themselves. This called for a really delicious picnic lunch. Read More

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janice

Tigernut Granola (Grrrreat for your gut!)

I grew up loving granola (who doesn’t?), but I no longer like or want the sugary stuff that makes up most granola. Lately I’ve been making Tigernut Coconut Granola. What a treat! This granola is really good for your gut. Tigernuts are not a nut -- they are actually a small root tuber. They are an excellent source of resistant starch which makes them a superfood for your digestion. The most important ingredient for growing a healthy gut garden is indigestible plant fiber, such as resistant starch. Resistant starch is a prebiotic – it is the preferred food for the beneficial probiotic bacteria in your colon. This type of starch resists digestion. What this means is that it travels through the digestive system without breaking down and becoming fuel for the cells in your body, like other foods do. Read More

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janice

3 Secrets to Staying Healthy That You Shouldn't Overlook

If you want to bring your body into balance and heal any health condition, there are three steps that are indispensable. I think they are three of the most important things you can do, and yet it’s so easy to cast them aside and instead look for a magic pill or supplement or dietary protocol that will fix everything. In today’s blog, I’m sharing my secrets. I can often get so focused and engaged in my work that I forget about these rock star healing protocols myself. But this weekend, I put them into full swing. Guess what? They really work! Read More

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janice

Make Friends with Fiber + Chickpea Sweet Potato Extravaganza (easy dinner!)

I've been working with a number of clients lately on increasing fiber intake. Fiber is super important for heart health, supporting cholesterol levels, maintaining balanced blood sugar, and supporting healthy digestion and elimination. You should aim to get around 30 grams of fiber a day. Start with a whole foods diet and include lots of beans, non-starchy vegetables, whole grains, nuts, and seeds. I often add flax seeds or chia seeds to my breakfast which adds fiber. Beans are one of my favorite ways to increase fiber intake. I especially love making anything with chickpeas since they are so tasty and versatile and are packed with nutrition. So today I want to focus on chickpeas and share a delicious recipe I've been making this winter. Read More

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janice

Pudding for Breakfast? You bet.

"What do you eat for breakfast that's fast and healthy?" I get this question a LOT. You know that breakfast is the most important meal of the day, right? Eating breakfast within an hour and a half of waking up, and making sure you get some protein, fat, and fiber will help set you up for success all day. A typical American breakfast with lots of simple carbohydrates like a bagel, toast, muffin, or cereal will leave you hungry in an hour and can keep your blood sugar riding the roller coaster. This will leave you reaching for more carbs or a sugary snack. Instead, eat a breakfast that will nourish you, balance your blood sugar, and give you steady energy until lunch. If you're like many people I work with, you don't have a lot of time in the morning to prep breakfast. I've got you covered! Read More

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