No added sugar, strawberry jam recipe | Thickened with chia seeds

By | May 19th, 2017|Basics, Breakfast, Desserts, Food, Foodie Friday, Recipes, Snacks|

Where I live, the first spring strawberries are now available directly from the farmer. When you’ve bought too many, and they are no longer quite at their peak, try making this quick and no added sugar strawberry jam to make them last longer. […]

AHA! | Have an aha moment anytime of the day: Apple, hemp, & almonds

By | May 12th, 2017|Basics, Breakfast, Food, Foodie Friday, Recipes, Snacks|

This is a quick three-ingredient dish that is perfect any time of the day. I eat it for breakfast, lunch, afternoon snack, dinner, ….you get the picture. Let’s get making it. […]

Paleo granola recipe with flowers | Low carb, paleo, gluten free

By | May 5th, 2017|Breakfast, Food, Foodie Friday|

Over the last couple of weeks, I’ve shared a couple of oat-based granola recipes. Today I have a grainless granola recipe for those who don’t do well with grains or prefer to eat paleo – or just want to give it a try to change things up! […]

Prize-winning marmalade granola recipe | Foodie Friday

By | April 28th, 2017|Breakfast, Food, Foodie Friday|

Today I’ll share my prize-winning marmalade granola recipe.  Give it a try and see if you think it’s a winner. […]

Cow and goat milk estrogen levels | Does it matter?

By | April 25th, 2017|Breast cancer, Food, prostate cancer, Research|

Elevated estrogen metabolites in the body are seen to be associated with certain cancers, including prostate, ovarian, and breast cancers.  One potential dietary source of these metabolites that is commonly consumed is milk. Let’s look at how cow and goat milk vary in their estrogen levels.   […]

Simple and quick, no added sugar granola recipe | Foodie Friday

By | April 21st, 2017|Breakfast, Food, Foodie Friday, Recipes|

I have several different granola recipes that I make – but most are based on one versatile recipe template.  I’ll share the template and show you a quick and easy one to get started with. The recipe can be simplified to only two ingredients! […]

2017 Updated Dirty Dozen and Clean Fifteen fruits and vegetables

By | April 14th, 2017|Food, Foodie Friday|

The Environmental Working Group (EWG) have updated their Dirty Dozen™ and Clean Fifteen™ list for 2017.  What’s changed? […]

Kombucha – cocktail and soda pop alternative? | Foodie Friday

By | April 7th, 2017|Food, Foodie Friday, Uncategorized|

Kombucha. Kom-boo-cha. I have to admit that I resisted trying kombucha because I didn't like the name. It was intimidating to me. The name made me think it would taste bad. Like drinking liquefied nastiness or medicine. I didn’t even [...]

What should my plate look like? ANH Healthful eating guidelines

By | April 4th, 2017|Food, Lifestyle Medicine, vitamins and minerals|

I’m sure you are familiar with graphics of “food plates” or the food pyramids, designed to help us figure out what we should eat each day. Some are more helpful than others!  One of the ones I like is the Food4Health guidelines from the Alliance for Natural Health. So take a look and see what you think.  […]

The natto challenge

By | March 17th, 2017|Food, Foodie Friday, Uncategorized, vitamins and minerals|

If you’ve read Ruth’s recent posts about K2, you’ll know that it has the almost miraculous ability to move calcium out of blood vessels (where it is not welcome) and into bones (where it is definitely welcome). You might also [...]

Homemade organic, unsweetened yogurt | Foodie Friday

By | March 10th, 2017|Basics, Food, Foodie Friday, Uncategorized|

We talk a lot about non-dairy products, including yogurt. In last week’s post, I reviewed some commercially available yogurts. I wasn’t wild about some of them, mainly because of the sweetness. When I was searching for a non-dairy yogurt some [...]

Vitamin K2 sources | How much do we need?

By | March 7th, 2017|Food, vitamins and minerals|

We learned in last week’s blog post how vitamin K2 is a calcium mover in the body and can help with both osteoporosis and atherosclerosis. Let’s check a little more into Vitamin K2 sources, both food and supplements, and see how much we need to get these beneficial effects.  […]

A closer look at…non-dairy yogurts | Foodie Friday

By | March 3rd, 2017|Basics, Breakfast, Desserts, Food, Foodie Friday, Recipes, Snacks|

Congratulations! You’ve decided to reduce the amount of dairy in your diet by replacing your usual cow’s milk yogurt with a non-dairy alternative. It’s a hard decision to make, and you deserve a lot of credit. Now that you’ve made the decision, how do you take the next step? […]

Vitamin K2 | The little-known powerful calcium carrier

By | February 28th, 2017|Food, vitamins and minerals|

You are not alone if you’ve never heard of Vitamin K2. Maybe you’ve heard of “Vitamin K” as the coagulation vitamin – but that is mainly the job of Vitamin K1. Vitamin K2 seems to be a big secret! So let’s get talking about it and see how important it is for getting calcium to the places in the body where we want it.   […]

Smoothies – a healthy meal replacement | Foodie Friday

By | February 24th, 2017|Basics, Breakfast, Dinner, Food, Foodie Friday, Lunch, Recipes, Snacks, Uncategorized|

In today’s post, we’ll look at how a smoothie can help support you when you have no appetite or aren’t eating much. This smoothie will give you good nutrition and tide you over until you’re feeling more like your normal self. […]

Smoothies – an everyday treat | Foodie Friday

By | February 17th, 2017|Basics, Food, Foodie Friday, Recipes, Snacks|

Make mine green, or red, or brown, or… Like snowflakes, no two smoothies are exactly alike. Even when made to the same recipe, there are so many variables that change the end result – the size of a handful of leafy greens, the sweetness of a berry, the freshness of a carrot. But no matter; like snowflakes, every home-made smoothie can be a thing of beauty. Not to mention a gift of immense flavor and goodness! […]

Storm in a coffee cup | Should we be drinking coffee?

By | February 7th, 2017|Food, Research, Sleep, Stress reduction, Sugar|

Coffee is probably the most popular beverage in the world. This is despite its history of negative research. So was that all a storm in a coffee cup? Should we or shouldn’t we drink our cup of coffee? […]

Pumpkin Seed Butter | Foodie Friday

By | December 16th, 2016|Basics, Food, Foodie Friday, Snacks, Uncategorized|

Pumpkin seed butter? Trust me, it isn't as weird as it might sound, and it's a powerhouse of goodness. Ruth’s recent post about magnesium might have been an eye-opener for you...magnesium deficiency is associated with seven of the top nine causes [...]

Healthy holiday gift ideas

By | December 6th, 2016|Food, Lifestyle Medicine, Love, Play|

Tis the season! For giving and receiving…sharing and caring…eating too much and then having regrets… But take a look at these healthy holiday gift ideas for you to give (or receive) that will keep you feeling great. […]

Personalized nutrition – instead of the best diet for humans

By | November 8th, 2016|Biomarkers, Food, Sugar|

A significant amount of what we read about diets in the media and science literature focuses on searching for the best diet that will serve us all. The focus is on the foods. Should it be paleo, pescatarian, high starch, vegan…? Yet we all know, deep down, that one size doesn’t fit all. We are all different. So why don’t we focus on the person instead of the food? One new company is helping us shift our thinking. […]

Websites to check | Nutritionfacts.org

By | November 4th, 2016|Food, Lifestyle Medicine, Research|

If you haven’t come across Dr Michael Greger and his videos on health and nutrition – you should check out his website Nutritionfacts http://nutritionfacts.org/. […]

The Blue Zones Solution | Book review

By | November 1st, 2016|Book review, Community, Food, Lifestyle Medicine, Love, Meaning, Movement, Play, Research, Sleep, Stress reduction|

The Blue Zones Solution by Dan Buettner from National Geographic was one of my favorite health books from last year. It’s inspiring subtitle is “Eating and living like the world’s healthiest people”  Dan’s research reveals how the world’s longest-lived people actually live their lives. It’s all about adding life to years, not just years to life.  […]

Practically instant minestrone | Foodie Friday

By | October 21st, 2016|Food, Foodie Friday, Recipes, Soups, Uncategorized|

This big pot of soup almost makes itself, it’s so quick from start to finish! Wonderful minestrone, that great cool-weather standby… […]

Change in season | vegetables for autumn and fall

By | October 14th, 2016|Food|

I am really feeling a change in the season now – even though we are still having some days with the temperatures in the 80’s up here in northern California. But the nights are cool, the grapes are all harvested and the leaves are changing color. And rain is forecast later in the week. At this time of year, my food choices change too. Here’s what I move towards. […]

Moroccan-spiced chickpea soup with greens | Foodie Friday

By | October 7th, 2016|Dinner, Food, Foodie Friday, Lunch, Recipes, Soups, Uncategorized|

Could this healthy chickpea soup be any easier to make? I don’t think so… […]

Book review: A modern way to eat | Foodie Friday

By | September 23rd, 2016|Food, Foodie Friday, Uncategorized|

In this day and age, a cookery book almost seems like a relic, a thing of the past. But should that be the case? […]

Oil free chana masala | Foodie Friday

By | September 16th, 2016|Dinner, Food, Foodie Friday, Lunch, Recipes, Snacks, Uncategorized|

If you’ve wanted to make tasty chana masala at home but feel put off by the long list of exotic ingredients, wait no more. You probably already have all the spices you need for this recipe, and the prep takes about 10 minutes, tops.  […]

Fiesta fish dinner in 15 minutes | Foodie Friday

By | September 9th, 2016|Dinner, Food, Foodie Friday, Lunch, Recipes|

On those days when you have to get dinner on the table within 20 minutes of getting home from work, turn to this gem of a dish. Bursting with flavor, it uses only two ingredients and one pan… […]

Black bean power salad | Foodie Friday

By | September 2nd, 2016|Food, Foodie Friday, Lunch, Recipes, Snacks|

Being mindful about your diet can have unintended consequences on your social life. You know the drill…an invitation to a potluck or a picnic arrives and in your mind's eye you see the overloaded table full of pasta salads, potato salads, salami platters, [...]

Berry & citrus creamy frozen bites with stevia | Foodie Friday

By | August 26th, 2016|Desserts, Food, Foodie Friday, Recipes, Sugar, Uncategorized|

When you need just a taste of dessert, or when you can’t trust yourself around a full-sized cheesecake, turn to these bites for delicious micro-bursts of flavor and healthy decadence. There’s no added sugar but they’re sweetened perfectly with stevia extract… […]

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