Now that spring has sprung, I'm beginning to come up for air. How about you? Even in the face of the world's uncertainty and collective pain right now, I'm feeling the awe of nature's offerings, happily heading to farmer's markets for delectable fruits and veggies, and planning some fun travel despite the enduring pandemic. Are you noticing the lightness of the season? What is shifting for you as we come out of the darker months? There's still so much to be grateful for, and I try to remind myself of that every day.

For the past several months, I've been AWOL, and I've missed you. After two-and-a-half years of studying the rigorous field of Functional Medicine, I'm excited to report that I am now a certified Functional Medicine practitioner. That means that I am armed with impeccable tools from the School of Applied Functional Medicine to help you uncover the root causes of your symptoms and diagnoses and take effective, practical steps that can reverse them. Are you motivated to learn what's behind your autoimmune disease diagnosis, your digestive woes, joint pain, fatigue, unexplained weight gain? If so, I'm happy to talk for 20-minutes about what you've been experiencing and how I can help. Reach out to me in the comments below or through the contact info on my website.

With carrots at their sweetest right now, I'm sharing this delicious carrot cake recipe. Of course it's free of inflammatory gluten, dairy and refined sugar. And it's vegan.
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VEGAN CARROT CAKE
Super moist on the inside and chewy on the outside, this carrot cake satisfies a sweet tooth without the inflammatory effects of a typical dessert.

Print recipe

1/2 c. organic applesauce (no sugar added)
1/2 c. olive oil
1 flax egg (combine 2 T flax meal + 5 T water in a glass) or 1 large egg if not vegan
1/2 c. coconut yogurt
1/2 c. maple syrup
2 t vanilla extract
2 c. almond flour
1 1/2 c. gluten-free flour blend (I combined 1/2 c. each of brown rice flour, buckwheat flour, and arrowroot flour)
3/4 c. coconut sugar
1 rounded T ground cinnamon
1/2 t ground nutmeg
scant 1/4 t ground cloves
2 t baking soda
2 t baking powder
1/4 t salt
4 c. carrots, shredded

Preheat oven to 350 degrees, convection setting preferable. Line a loaf pan with a generous sheet of parchment paper.

Combine the first six wet ingredients in a mixing bowl, and mix well. In a separate bowl combine the next nine dry ingredients, and mix well. Combine the wet and dry ingredients, and mix well again. Add the shredded carrots and mix until well incorporated. Pour batter into prepared loaf pan. Bake for 55 minutes or just until a fork inserted into the center comes out clean. Enjoy!

Have you ever noticed a natural shift in your food interests and cravings as the days get longer and the weather warms up? In a few weeks we will spring forward, turning the clocks ahead. Longer daylight holds the promise of spring and summer and always makes me feel happier and lighter. Is that true for you too? For this final post in my healthy food swap series, I'm talking about healthy dessert swaps to lighten up the sugar load.

A survey conducted last November found that during darker days, 79% of Americans crave more snacks at night. I know I reach for sweet treats more often in the winter months. And regardless of the season, an after-meal treat is almost a given in the Western diet. Lucky for all of us, many healthy alternatives exist – deprivation not necessary.  Recipes like fat bombs and chia pudding, below, (and many others) can be found in my book, Gutsy. You can find more recipes for the items below online, or purchase widely available pre-made options.

Desserts

• Fresh fruit sautéed in a little coconut oil with vanilla extract and/or cinnamon (with a few drops of stevia or tsp. of honey if family members need it sweeter) and topped with some crushed nuts (and maybe a drizzle of melted dark chocolate?!). Try blueberries with almonds. Banana with walnuts. Nectarines with cashews. Figs with pecans. Pineapple with macadamias. 
• Chia pudding (gets even better after sitting in the fridge for a few days)
• Avocado based puddings
• Frozen banana ice cream
• Fruit sorbet
• Fat bombs (great for keto)
• Nut and seed balls
• Frozen cherries and grapes (you can dip these in warm, melted dark chocolate too – a wonderful hot/cold treat)
• Or even just a square or two of organic dark chocolate. We recommend looking for 70% cacao or higher and a brand with as few ingredients as possible. Pleasure is about slowing down and savoring. Don’t “gobble” up a treat. Put a small bit of one square in your mouth and just let it melt. That one square can give you 5 seconds or 5 minutes of pleasure depending on how you enjoy it! ​

Now I’d love to hear from you. Please share your healthy food swaps or hacks in a comment below. Let’s share what makes your mouth water!
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NICE CREAM
Made from frozen bananas, nice cream is a dairy-free, refined-sugar free alternative to ice cream.  It is a blank palette upon which you can create so many interesting flavors! It requires a little advanced planning to pre-freeze the bananas; I regularly cut and freeze my very ripe bananas before they go bad.

Serves 2-4

2 bananas, peeled, cut into 1" pieces, bagged and frozen
3 T cacao or drinking chocolate (I used Cacoco brand drinking chocolate)
Fresh mint leaves to taste​
pinch salt
Other add-in options: 1 t cinnamon, or 1 t coffee grinds, and/or almond butter to taste

Place frozen banana pieces into a high-speed blender on highest speed, use plunger and plunge bananas until smooth and creamy. Alternatively, you can use a food processor. Add drinking chocolate, mint leaves and salt (or whichever ingredients you choose) and blend again until well combined. Serve immediately. Enjoy!

As we rapidly approach the holidays, are you noticing some seasonal food cravings? Warm, baked cookies? Spiked egg nog? Baked brie and cranberries? Yule log cake? These cravings and customs are so deep-rooted, associated with love and connection, warmth by the fire, and the beauty of the season, its sparkling lights and smells of pine. Who doesn't love holiday parties with delicious foods, desserts and drinks? By all means enjoy the foods and feels of the season! But in the aftermath, how often do you complain of feeling weighed down? For part 6 of my food swap series, I'm talking about smart snacking to fill you with protein, healthy fat and fiber-rich carbs before you chow down on holiday goodies. These healthy snacks are great between meals as needed and before parties to take the edge off those cravings. 

Throughout the year, everyone needs snack options, especially those with hypoglycemia or poor stress resilience. A key to smart snacking is to make sure it contains all three macronutrients – protein, fat and carbs – to provide satiety and blood glucose stability. What better time to upgrade your snacks than during the holidays to keep you satisfied, happy and healthy?!

Here is a list of snacks pairing protein and healthy fat with a fruit or a vegetable:

Smart Snacks

• pistachios & strawberries
• olives & baby bell peppers
• hummus & carrot sticks
• guacamole & crudité
• hard-boiled egg & grape tomatoes
• almond butter on apple slices
• grapes & cheese sticks
• jerky with oranges or cucumbers
• sunbutter with celery sticks

​
I'd love to hear from you; if you have healthy snacks you love that aren't on this list, please share below in the comments! And happy holidays everyone! xoxo
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Mom's Hummus (excerpted from my book, Gutsy)
This creamy, protein- and fiber-rich hummus was my mother’s classic recipe. Serve with raw sliced carrots, cucumber, radishes and/or jicama.

Print recipe

1 20-ounce can of chickpeas (or 2 15-oz cans), drained and well rinsed
1/4  cup lemon juice
1/2 cup olive oil
1 large clove garlic
​1/2 t freshly ground black pepper
Salt to taste
Handful of fresh herb such as rosemary, dill or basil, optional

Place all ingredients in food processor and blend until creamy. Store in an airtight container in the refrigerator. Enjoy!

Are you preparing for Thanksgiving now, weeks ahead? Whether you are already considering what to make, ordering in advance, or finding scrumptious recipes, you are on it! If you can food prep for the holidays, you can food prep anytime. Food prep is the name of the game in order to ensure healthier eating every day.

Convenience is likely the #1 reason why many of my clients will try a new food, but eventually gravitate back to less healthy options. To get in front of this boomerang, I'm talking about food prep in part 5 of my 7-part series on playing with food, so you don't have to create a meal from scratch on a daily basis. (For prior posts, scroll down the blog.) Bulk meal prep and smart shopping can help; you've heard it before: don’t go grocery shopping while hungry! These hacks can aid in throwing together a quick, healthy meal in a pinch.

Food Prep

• Just like Thanksgiving, cook once, eat many times, every time – Leftovers are king. Make more than you need, repurpose leftovers or eat as is. Most food is safe in the refrigerator for up to 4 days (unless you have histamine intolerance). For favorite meals, make extra and freeze to forego food prep on future, busy days.
• Ready-to-go proteins – Frozen fish filets, meatballs, and chicken sausages. Roasted prepared whole chicken from the grocery store. Canned salmon and sardines. Canned beans and chickpeas (always rinse very thoroughly!). Choose organic, clean varieties. These choices provide a quick protein around which to build a meal.
• Ready-to-go grains – frozen organic brown rice, quinoa, and wild rice can be used as a quick side dish or base for a grain salad. Don’t microwave in the bag – dump into a glass dish and cover with a paper towel instead.
• Sauces, dressings, and marinades – Always have some on hand. Choose options that are “dump and go,” ie, no need to add anything, if you need more convenience up front in order to explore and lock in new healthy habits. Yes, over time, of course you can indeed make your own.
• The night before prep – Lay out the first meal “kit” before bed – e.g, clean blender or fry pan, measure and prep dry ingredients, clean and cut veggies/fruit and pre-assemble a smoothie to just stick into a blender in the morning. Having things ready in sight will also help discourage any impetus to drop a healthy intention and just grab a bagel or a donut on the way in to work. 

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STUFFED PEPPERS
This is such an easy recipe. The chicken filling and the rice can be made in advance. If you are only serving one or two people, keep leftovers in the fridge for lunch or dinner the next day. Black rice has the highest antioxidant activity of all rice and has more fiber than brown rice.

Serves 4

Print Recipe

2 c black "Forbidden Rice"
1/2 t salt
4 yellow peppers
2 T olive oil 
2 lbs ground chicken
1 t dried coriander
1 t dried cumin
1 t dried oregano
1 t salt
1/2 t pepper, freshly ground pepper
1/4-1/2 t red pepper flakes
3 cloves garlic, minced
3 scallions, chopped
1 avocado, chopped
Sriracha or other favorite spicy sauce, optional

Rinse and drain rice. Combine with 4 cups of water and 1/2 teaspoon salt in a pot. Bring to boil. Turn down to low heat and simmer for 35 minutes. 

Meanwhile, preheat oven to 400 degrees. Slice tops of yellow peppers off leaving most of the pepper intact. Pull out seeds and white membranes from center of peppers. Using 1 T of the olive oil, pour a bit onto a sheet pan and spread it where peppers will sit; pour a bit on your hands and coat the exterior of the peppers. Place peppers and pepper lids face down onto olive oil-covered area on pan. Bake for about 10 minutes, or until beginning to soften. 

Pour 1 T of olive oil into a large 11" sauté pan. Turn heat to medium high. Add chicken, spices, salt, pepper and red pepper flakes. Sauté, stirring often and breaking up pieces, until chicken is cooked through. Add garlic and scallions for the last 20-30 seconds and stir well. 

To assemble, place rice on plate or bowl. Nestle a yellow pepper right side up onto the rice. Fill with chicken filling. Top with avocado pieces and Sriracha if using. Cover with yellow pepper lids. Enjoy!

Dairy is fine for some, but it can be a sneaky root cause of many symptoms including joint pain, digestive distress, asthma and skin issues. If you are a dairy lover but have these symptoms, it's worth trying a 3-week elimination to determine if you have a dairy sensitivity. Many of you are familiar with lactose intolerance – trouble digesting the dairy sugar called lactose. But there's another culprit to dairy sensitivity, and that is the protein casein. A casein intolerance can wreak all kinds of havoc on the gut and whole body. And sneaky casein fits into the same brain receptors as morphine causing a "caseiomorphin" effect, in other words, making you want more dairy!

If you've participated in my Detox program, you know what a dairy elimination means: no milk, ghee, cream butter, cheese (including hard, soft or cottage), yogurt, or foods that contain these ingredients. During the 3 weeks, see if symptoms subside. At the end of 3 weeks, reintroduce dairy, eating it at each meal, for 3 days. Watch for any symptoms. Then you'll know if you have a dairy sensitivity. But no worries if you do! There are so many great substitutes available now.

Part 4 of my healthy food swap series is all about dairy. Did you see parts 1-3?  If not, scroll down the blog posts to learn more.

Dairy Swaps

If you have a dairy sensitivity, but love milk, butter and cheese, you don’t need to suffer. The stores are filled with plant-based dairy replacements. Try the following until you find ones you love.

• Non-dairy milks – The varieties are astounding. Make sure you choose organic products without unnecessary glues and additives such as carageenan. Great as a base for smoothies, creating creamy sauces or soups, and with granola. Making your own with almonds, cashew, or even brazil nuts is fun and easy. See my almond milk recipe in my post here. Cashew milk doesn't require straining. You can find other nut milk recipes online.
• Almond yogurt – While other dairy-free options are veterans in this category, many find that almond yogurt is the most like traditional dairy yogurt, especially Greek almond yogurt. You can also try cashew and coconut-based yogurts to see which variety hits the spot.
• Butter replacement – In the US, the Miyokos coconut/cashew brand is highly butter-like in all aspects. Seriously, this has been vetted by butter aficionados. You won’t believe “it’s not butter.”
• Cashew or Almond cream cheese – You may not even be aware these options exist! In the US, Kite Hill seems to be the closest in taste and texture to a milk-based variety. It comes in many delicious flavors too.
• Not-Missing-It Alternatives? – Over time, people who feel much better eliminating dairy from their diet tend to open up to other whole-food alternatives. So much of what we crave in cheese is about a rich, creamy, salty addition to a dish. Try adding pine nuts, crushed cashews or hazelnuts to a savory dish; sauté them briefly in a little olive oil in a sauce pan with some spices (e.g. thyme, oregano), sea salt, and, if tolerated, a dash of nutritional yeast. 

DAIRY-FREE PESTO
It's the texture, savory garlic, sweet pine nuts and salt that make this pesto so good, you won't miss the Parmesan.

Print Recipe

1 head fresh basil
1/3 cup raw pine nuts
1/4 c olive oil
1 large clove garlic
1/4 t salt

In a high-powered blender, combine all ingredients. Turn power to lowest setting and allow to blend for about 1 minute or until basil has been incorporated. You want to see some pine nut pieces and basil leaf parts rather than a completely smooth mixture. Enjoy!

In part 3 of my 7-part series on healthy food swaps let's tackle vegetables (check out part 1 and 2 here and here). How many 1-cup servings of veggies do you eat daily? The USDA recommends 5 to 13 servings per day of veggies and fruit depending on your unique size and gender. 

Vegetables are high in disease-fighting fiber, vitamins, minerals and phytonutrients. They are the shining stars in a mostly plant-based diet. Without the glycemic impact on our blood sugar that fruit has, veggies cannot be underestimated for their positive impact on our health. 

Veggies are a choice most people could improve upon by increasing the amount and the variety consumed on a day over day basis. Not a huge fan? Try dressing them up with your favorite sauces like Asian peanut sauce, pesto, cashew cream, or a healthful salad dressing. Or tuck them into other foods you love. Below, we'll incorporate veggies in unconventional ways. Sure, spinach and leafy greens in smoothies, but what about left-over cooked veggies in a breakfast scramble? Or in a lunch wrap? Read on to boost your daily veggie habit.
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• Frozen Freedom – One of the most accessible ways to introduce veggies into the diet: buy a bunch of frozen bagged vegetables and eat a bag a day. You can also stock up on favorite varieties when they are on sale. Find a cooking method and spices that you love. Be sure to include a generous use of olive oil or ghee, a sprinkle of sunflower or pumpkin seeds or a healthy sauce to help take the edge off the bitterness, especially if you have a tentative palate. This is an easy, customizable habit which can work 365 days a year.
• Crudité – Why not clean and prep raw veggies just twice a week? Keep in containers in the fridge and use as snacks (with hummus, guac, or nut butter) or for quick meal prep. An easy answer to “mom, there is nothing to eat.” If this feels like a lot of work, buy a prepared crudité tray from the grocery store. Do this prep with your kids; especially for teens, it’s a great opportunity to teach them about knife safety and involve their handiwork in the food (hint: they are a lot more likely to eat it as a result!).  
• Sweet Roasting – When we slow-cook vegetables in the oven (toss with oil and salt/spices and put on a baking sheet or air fryer in a single layer) until they are just light caramelized, we free up their sugars and ease the bitter flavor of many vegetables, especially for the cruciferous varieties. Many people will not come near steamed Brussels sprouts, but they will gobble up a bowl of roasted ones. Try this for root vegetables too which become very sweet and creamy in texture.   
• Bagged salad – no need to shun the pre-made. Bagged, pre-washed leafy greens hold the key to salads, smoothies and quick meal prep. Salad kits are popular and are truly a 1-bag wonder – all the ingredients including the dressing included! Choose organic as these vegetables carry a high pesticide burden.
• Veggie Steaks – ever heard of cauliflower steaks? Slice a cauliflower head to ½ inch thickness, coat with olive oil, and roast with your favorite spices. Ditto for portobello mushrooms. Makes a beautiful side or a centerpiece of a vegan meal. See below for the recipe.

CAULIFLOWER STEAKS
Cauliflower steaks are a surprisingly caramelized, sweet and delicious treat. Cauliflower is a source of almost every nutrient we need including choline, which is hard to find in most foods, and sulforaphane, an antioxidant which inhibits cancer growth.

​
Serves 3-4 

Print recipe

1 large head cauliflower, stemmed
Olive oil
Salt 
Freshly ground pepper

Preheat oven to 425 degrees. Rinse cauliflower. Place on cutting board upside down. Using sharp knife, slice cauliflower into 1/2" slices. Don't worry if some of the slices fall apart a bit. Place all slices and pieces on a baking sheet. Drizzle with olive oil and use hands to coat both sides of cauliflower slices. Sprinkle with about 1/2 teaspoon of salt and a few grinds of fresh pepper. Roast in oven on top rack for 10-12 minutes and flip pieces with a spatula. Return to oven and cook another 12 minutes or until golden brown.

Did you try some of the food tweaks from last month's post (see part 1 on pasta and rice swaps here)? How did it go? I'd love to hear from you below. Keep up the good work on your health and shed more pounds for summer!

In part 2 of this 7-part series let's talk about potatoes and fries. Remember, these easy, real food swaps will take you from pound-packing choices to nutrient powerhouses that feed your body and mind. And these tweaks can help you with weight control by reducing inflammation and stabilizing blood sugar. Plus they are delicious!

Potatoes and Fries
It’s hard to say no to French fries or roasted potatoes. But you don’t have to. Just substitute white potatoes with one of the options below, and slice into fry-sized strips. Use melted ghee, coconut oil or avocado oil instead of highly refined vegetable oils. Roast, bake, or air fry for a crispy, nutritious side:

• Kohlrabi
• Celeriac root
• Parsnip
• Sweet potato
• Sunchokes
• Turnips
• Trumpet Mushrooms (see recipe below)

For a healthier mashed potato dish, substitute steamed cauliflower for half (or more...all!) of the potato. Whip (or cream in a food processor or with a hand mixer) until smooth with generous olive oil and ground pepper and salt to taste. For variety, try well-steamed turnip, parsnip, or kohlrabi as well. You will be surprised at the flavor in this swap!

You already know that eating real food is non-negotiable for sustainable health. But for some, the advice to “just eat real food” is not specific enough (isn’t a croissant real food?), not always accessible (I can’t find or afford foods I’ve read I should be eating), and not always do-able (I don’t have time to cook; how do I prepare real food?). 

For the rest of 2021, I'll be blogging about specific, easy, real food swaps which will take you from pound-packing choices to nutrient powerhouses that feed your body and mind. These tweaks can help you with weight control by reducing inflammation and stabilizing blood sugar. Plus they are delicious! Tune in each month for practical, hands-on guidance to boost your food choices and elevate your health, and try the recipes for inspiration. Let me know if you do in the comments below.

Today, let's tackle and tweak carbs:

Pasta and Rice

• “Foodles” – pasta replacement from vegetables. Zoodles (zucchini), swoodles (sweet potato), sqoodles (squash) and many others. Most stores now carry pre-made Foodles in the produce aisle. Or, you can purchase a spiralizer–a fun family-friendly activity to make these noodles. Otherwise, spaghetti squash (shredded with a fork after roasting) is always a great option too.
• Cauliflower rice – a winner for rice lovers. Start out by replacing half of the regular rice with riced cauliflower in recipes and work up to complete rice elimination. Buy frozen cauliflower rice packages to avoid the possibility of mold contamination, and add it just in the last minutes of rice cooking for optimal texture.
• Shirataki / Miracle Noodles – convenient and made from konjac yam, a resistant starch, these can hit the spot for pasta and rice lovers. Similar in texture to rice noodles, these are a bit gelatinous and sticky and soften nicely when cooked in a sauce. And they're a great source of prebiotic fiber for the microbiome. You can stock up on these noodles via online resources for healthy foods such as Thrive Market for a great savings. 
• Bean and legume pastas – many varieties in a bunch of shapes from spaghetti to rotini, popular brands are made from black beans, lentils and chickpeas. These pastas are a high fiber, grain-free alternative to flour-based pasta. They're great for kids too. 
• Veggie Extravaganza – As you progressively reduce refined or excessive carbohydrates in your diet (especially in grains), you may enjoy trying a bed of various types of vegetables as a base for a sauce. Try chicken in peanut sauce on top of a mound of steamed broccoli or your favorite bolognese sauce atop a bowl of green beans. There are endless, nutrient-dense and flavorful possibilities here!  

​Miso Miracle Noodle Soup
This is a delicious meal in a bowl using shirataki noodles. These no-carb, noodles are made from konjac yam. They are a healthy substitute for noodles made from flours,  and they offer excellent prebiotic fiber.

Serves 3

Print Recipe

1 16 oz. carton organic veggie broth
1 clove garlic, chopped
4 T organic miso paste
3 packages shirataki, Miracle Noodles
1 lb salmon filet, skinned (Note: You can substitute with other proteins such as chicken or tofu.)
1 T olive oil
salt and freshly ground pepper
2 baby bok choy, rinsed and chopped into 1" pieces
1 large stalk broccoli florets, rinsed 
6-7 shitaki mushroom caps, rinsed and sliced thin
1-2 T tamari sauce or coconut aminos

For toppings, optional:
6 T olive oil
1 1/2 t red pepper flakes
1/2 t paprika 
1 large shallot, finely chopped
2" piece of ginger, finely chopped
1/4 c brown rice crispies
1 T sesame seeds
salt
1/3 c cilantro, chopped

In soup pot, heat veggie broth with garlic. When boiling, reduce heat, add miso paste and whisk until well combined. Cover and set aside. 

Meanwhile, in small pot, fill 3/4 with water and bring to boil. Drain and rinse Miracle Noodles and pour into pot. Bring water back to boiling, and boil for 3 minutes. Drain noodles and set aside. 

Heat a large sauté pan on high. Rub both sides of salmon with olive oil. Sprinkle both sides with salt and pepper. Place onto pan and cook one side until salmon easily releases from pan, about 4 minutes. Flip and repeat on other side. Remove from pan.

In same sauté pan, add vegetables. Sauté until mushrooms begin to brown, about 5 minutes. Add  tamari sauce and continue to cook for 1 minute. Turn off heat. 

For toppings: Make chili oil by adding 4 tablespoons of the oil to another sauté pan and heat gently over medium heat. Place the red-pepper flakes and paprika into a small bowl. Once the oil is warm, but not smoking, pour it over the spices. Set aside as you make ginger crumbs.

For the ginger crumbs, add the remaining 2 tablespoons oil to the same pan and heat over medium-high. Add the ginger and shallot. Reduce heat and cook for 10 minutes, stirring often, until browned. Add the rice crispies, sesame seeds and 1/4 teaspoon salt, and cook for 4 to 6 minutes more, stirring often, until toasted. Turn off heat.

To assemble soup: Ladle broth into bowl. Layer with noodles, veggies and pieces of salmon. Top with ginger crumbs and spoon on chili oil to taste. Top with cilantro. Enjoy!

As we head into summer following a crazy year of binging carbs, alcohol and Netflix, are you looking to lighten up before squeezing into your bathing suit? I've written many posts about how to eat for your health, energy and weight. Would it surprise you to know that what you imbibe might be just as important if not more so?

Are you attached to your beverage habits – the nightly glass of wine, the wake-up cups of coffee, the mid-afternoon pick-me-up soda? The calories and sugar that come along with these drinks and their effects on our hormones and neurotransmitters can cause a cascade of bodily effects that end up packing on the pounds. If this is you, are you curious to feel how tweaking your habits can help you sleep better, feel lighter and less stressed, and actually purge toxins? Here are some suggestions to gently transition away from these entrenched habits:

COFFEE
Do you use coffee for comfort, energy, to perk up, as part of an ingrained habit (daily Starbucks run, anyone?), or even as a daily laxative? Some studies have shown benefits from moderate coffee intake, especially for those who are fast caffeine metabolizers. But for many, the daily multi-cup coffee habit is disturbing sleep, stimulating our stress hormones, and promoting a hyper-vigilant nervous system. Why do you drink coffee? If you think it could be causing you stress, consider one of the modifications below.

• “But first, lemon water.” (Instead of the popular “but first, coffee”). Start your day with a cup of warm or room temperature lemon water before anything else. We are most dehydrated first thing in the morning! This habit provides much-needed hydration after an overnight fast and helps flush the system from metabolic waste. A simple, easy-to-remember addition to the daily routine without taking anything away.
• Organic matcha or green tea. Still caffeinated–although about half as much–with the calming amino acid l-theanine, matcha can increase focus while calming the nervous system.is full of phytonutrient antioxidants and cancer-fighting phenols. Try a matcha latte with non-dairy milk if you're dairy free; some favorite add-ins include stevia, date syrup, vanilla and cinnamon. A green tea with honey can be a great afternoon pick-me-up.
• Dandy Blend. An organic herbal concoction featuring dandelion root, Dandy Blend resembles coffee, still has a rich, bitter taste and helps the liver and gallbladder detox. For those who drink coffee all day long – start by replacing all but the first 1-2 cups of coffee with Dandy Blend and go from there. Dandelion root tea is a less expensive version with a lighter flavor. 
• Elixirs. Tasty, convenient beverages featuring mushrooms, medicinal herbs and superfoods come in many flavors and provide a variety of therapeutic benefits. https://harmonicarts.ca/collections/elixirs is a great example of what’s available. Or make your own using Om mushroom powders such as their recipes here: https://ommushrooms.com/blogs/blog/immunity-tinctures   
• Upgrade to better coffee. Coffee is a high-pesticide crop and is often moldy. Always choose organic such as Equator, Lifeboost and Purity. Four Sigmatic goes a step further as organic coffee options infused with medicinal mushroom extracts.
• Creamer replacement – for those with dairy elimination who still want to have cream in their coffee or tea, choose from a variety of non-dairy options including almond, coconut, oat or macadamia varieties which are surprisingly creamy and rich. A touch of MCT oil or full fat coconut milk can be used for quick-absorbing and filling fats that add richness and creaminess.

SODA
A major promoter of diseases such as diabetes, obesity and aluminum toxicity, soda can be a hard habit to break! Here are some alternatives that keep the fizzy refreshment but drop the chemicals and sugar load. It typically takes about 2 months for our taste buds to withdraw from a habit of highly sweetened beverages and appreciate rich, natural flavors.

• Zevia – a canned stevia sweetened beverage that can be a great first step to wean off commercial soda. Comes in a variety of flavors, including a cola.  Over time, begin to dilute this with plain or sparkling mineral water to “reprogram” the taste buds to need less sweetness. 
• Flavored or unflavored stevia with mineral water – use something like Pellegrino or Gerolsteiner as a base. Add some stevia drops and you get a fizzy soda-like drink!
• “Hollywood” spritzer – drop the stevia and flavor the sparkling mineral water with a splash (1-2 Tbsp) of fruit juice (great with citrus) or a couple chunks of real fruit such as pineapple or watermelon that you lightly macerate with a spoon in the bottom of the glass. 
• Kombucha or Switchel – probiotic-rich beverages which can be mixed with plain or sparkling water for a great soda replacement. Great for the microbiome too. 

ALCOHOL
For many people, light-to-moderate alcohol intake can be an ongoing part of a healthy lifestyle. But while one is wrestling with chronic disease, or issues with sleep, energy, hot flashes and/or weight, patients often benefit from substantially reducing or taking a break from alcohol. To reduce the alcohol, keep the meaningful rituals that matter most (e.g. the glass, the setting, the relaxation, the sunset, the companionship) and spice it up with fun, alternative Mocktail options:

• Antiox Powerhouse – Lemon juice, water, a splash or pomegranate juice, and blueberries. Blend together (with ice if it’s summer) and top with minced mint leaves.  Delish! 
• Nongarita – Juice of 1 lemon, 1 lime, chilled water and a few drops of stevia. Serve over ice and serve in a glass with Himalayan sea salt around the rim. Great for extra vitamin C and electrolytes!
• A Modern Digestif – Fill an ice-cold shaker with 1 1/2 cups sparkling mineral water, 1-2 tablespoons apple cider vinegar, 5-10 drops liquid stevia and 3-5 drops of 1 or 2 essential oils based on preference (some good ones are lemon, ginger, lime and grapefruit). Shake and serve over ice or in a sexy glass with a cocktail umbrella. Garnish with a citrus slice or fresh mint. Especially great before dinner, the vinegar and the bitter oils stimulate digestive secretions. 

You can research mocktail recipes online to find ones that call to you. Serve beverages in a wine or margarita glass to enhance your experience and perhaps increase your sense of belonging or comfort in social settings. 

And keep an eye out for my upcoming Summer 5-Day Detox to reset your health and ditch some unwanted pounds.

It's been a year of sheltering-in-place. A year of uncertainty, loss, slowing down, gratitude, isolation, and lots of change politically and personally. How's your stress level? How have you been coping over the past year?

Many have turned to comfort food and alcohol. In fact, sales of spirits and wine rose 34.1 and 30.1%, respectively, according to Nielsen data. And carb-loading and unwanted added pounds have become common topics of discussion. Can you relate to adopting a behavior that feels good in the moment, but may have unintended, unhealthy effects?

I'm finding that this year has heightened the stressors and coping behaviors that have always been there, and may now have become entrenched, unhealthy habits. If this speaks to you, you can help yourself by paying attention to what's eating at you. Curiosity, self-reflection and self-compassion can help shine a light on the triggers underneath these habits that aren't serving you so that you can let them go. 

If you are struggling with overindulging or overdoing, I recommend you take a few minutes to unwind, breathe deeply, take a walk, or do yoga, for example. Then in a relaxed state, ask yourself the following questions to shine a light on what's underneath this behavior:

• What is my "why" for being healthy? Dig deep. Perhaps it's being here on this earth for your children, grandchildren or avoiding the unhealthy decline of an older relative.
• What emotions are underneath my nightly glasses of wine/extra cookies?
• What is my relationship to myself during this stressful time? When's the last time I hugged myself, forgave myself, practiced self-compassion, looked in the mirror and said "I love you"? 
• How would the quality of my experience change day-to-day if I focused on self-care? What can I do today to make a difference?
• What fun, healthy, calming activities could I start now that might help me reach my wellness goals?
• How can I allow myself some freedom while not overindulging? 
• How do I want to feel, at the end of the week, month, year, pandemic?--yes, there will be an end!

Take a moment to let these feelings wash over you. Write your answers on a piece of paper and tape it to your mirror or fridge as a daily reminder of how you want to live.

Months ago, with my husband home more often, papers, art projects, and dirt began to overwhelm the house. As the default housekeeper, I was scrubbing and organizing every surface in the house...DAILY. One day, I realized that this behavior had become an unhealthy habit; it wasn't providing me with any joy. It was also obsessive and an unwise use of my time. With curiosity, I asked myself, "how is this habit serving me?" I realized it was a way to feel in control in order to quell my anxiety about Covid and the political climate last year. But too much cleaning became compulsive. With massive compassion and comfort for myself (I hug myself often and highly recommend it!) I eased up on the habit using the 80/20 rule, a structure I share with clients about eating. This rule states that if you eat healthfully 80% of the time and allow flexibility in your choices 20% if the time, you're doing just fine and still doing your body a world of good. This flexibility keeps you on track without rigidity. Now, relying on one planned day of cleaning gives me the peace of mind that it will get done, that I'll have a boost of calming hormones on those days, and that I'm more balanced with my time. 

The keys to coping during this time period, like all others, is curiosity, personal reflection, self-compassion and balance.

Easy, Stress-Free Nut Butter Acai Bowl
Treat yourself to this phytonutrient-rich bowl of plant-based foods. It's a good substitute for a smoothie, especially as the days get warmer. 

1 frozen acai pack (I get mine at Trader Joe's.)
1 heaping T of nut butter (Peanut or almond butter work well.)
1 banana
Handful of fresh spinach, optional
2 T unsweetened shredded coconut
2 T hemp seed
1 T chia seed
1 T cacao nibs
Blueberries or berries of choice

In a high-powered blender, combine frozen acai pack with nut butter, peeled banana and spinach if using. Blend until smooth and creamy using a pusher or occasional spatula to push contents down toward blades. Pour into bowl. 

Toast coconut in a saute pan over medium heat, stirring often until just lightly golden brown. Top acai mixture with coconut, seeds, nibs and berries in rows. Enjoy!