Did you know your body communicates with you every day? Body talk can sound as simple as hunger and as complex as cravings, mood swings, fatigue, weight gain and headaches. These messages tell us something's up; they're the keys to understanding our personal health needs. Have you been listening to your body's clues?

The solution can often be found in food. What we eat directly impacts blood sugar levels, inflammation, hormone balance, the gut microbiome and immunity. Amazingly, we now know that certain foods even turn genes on and off – genes that may code for diseases. 

Magic Formula: Protein + Fiber + Healthy Fat 

Did you know you can improve your mood and health and minimize weight and cravings by eating in a way that maximizes nutrients and stabilizes blood sugar? As a gift to yourself in the New Year, feed your body's most elemental needs. Eating protein, fiber and healthy fat at each meal is the magic formula for nourishment and satisfaction.

What's on your plate?

For each meal:

• Load half your plate with veggies – Rich in vitamins, minerals, phytonutrients and fiber, aim for 5 cups or more of vegetables daily.
• A fist-size portion of clean protein.
• A fist-size portion of whole grains.
• A handful of healthy fats such as nuts, seeds, avocado, olives, olive oil, coconut and coconut oil. (Proteins such as wild salmon and anchovies double as protein and healthy fat.)

For all you visual learners, check out the Integrative Nutrition Plate, and keep it handy as a reminder.

And, to get really clear about how food is impacting you:

• Begin a daily food journal to notice trends;
• Reach out to a partner, friend or coach to talk through your observations and options; 
• Sign up for a complimentary consultation with me;
• Try a 21-day food elimination plan in my book, Gutsy found here.

Sesame Miso Tofu Veggie Bowl
This dish is all about the sauce! As long as you can eat soy, this simple meal hits all the right notes – plant-based, tons of veggies and loaded with antioxidants, fiber, protein and healthy fats. If you're soy-intolerant, substitute with your favorite protein.

Serves 3-4 

Print Recipe

2 cups Forbidden Rice (This chewy black rice is high in antioxidants.)
1 package organic, high-protein, firm tofu (Please be sure all your soy-based foods are organic.)
5 veggies of your choice, sautéed in olive oil (Here, I've made 1 head broccoli florets, about 3 cups cremini and shitake mushrooms, and 2 heads baby bok choy.)
2-3 cups raw arugula and/or other lettuce greens
Olive oil for sautéing tofu and veggies

For the sesame miso dressing: (You'll likely have some left over.)
1/2 cup olive oil
4 T fresh lime juice
4 T white miso
2 T Tamari or gluten-free soy sauce
2 T rice vinegar
2 t toasted sesame oil
2 t sesame seeds
1 t freshly grated ginger
1/4 t crushed red pepper flakes, optional

Rinse forbidden rice until it runs clear, and add to pot with 3.5 cups of water. Cover, bring to a boil, lower to a simmer and continue to cook for 35 minutes. Turn off heat and let stand for 10 minutes covered to steam rice further. 

Meanwhile, slice block of tofu in half so that you have two thinner blocks. Then slice widthwise into 1" strips. Pour about 2 tablespoons olive oil into large frying pan. Sauté tofu until golden brown. Flip pieces and repeat on second side. Turn off the heat. You can remove tofu and use the same pan for your veggies. Add another tablespoon olive oil to pan, and saute your veggies–for broccoli until just softened; for mushrooms–until well cooked and browned (note: you can also add a minced clove of garlic and splash of red wine once mushrooms are browned and cook until wine is cooked off); for leafy greens such as bok choy–until wilted.

Make dressing by combining all dressing ingredients and whisking well. Into bowl, layer rice, veggies, handfuls of arugula or other raw greens and tofu. Top with dressing. Enjoy!

When did you feel your best? Want to feel like your old self again? Believe it or not, commonly eaten foods are frequently the root cause of so many symptoms, including pain, fatigue, hair loss, digestive and sleep issues, even depression, and, when removed, can literally restore your health and even reverse a diagnosis. Read on to learn tips and grab a recipe for delicious Spinach Kuku.

You literally are what you eat.  Food becomes your blood, cells and tissues. That means, food is directly impacting the way you feel and even the way you think. It all comes down to inflammation. Chronic inflammation compromises the immune system, may make the body attack itself, and left unchecked, can lead to heart attacks, strokes, Alzheimer’s, and even cancer.

You can discover your individual inflammatory culprits through simple food elimination and reintroduction. I know this firsthand! In my 30's I reversed lupus and arthritis. My book, Gutsy, has the info you need to do your own investigative sleuthing about gluten, dairy, and other top inflammatory foods. I'm excited to report that Gutsy just received a positive review from a news outlet covering the best in Southern Australia!

Did you know that gluten can be the secret catalyst behind lupus, MS, and other autoimmune diseases and symptoms? How about dairy as a root cause of joint pain/arthritis, rashes, excess mucous and even asthma? While each of us responds uniquely, some ingredients are universal inflammation triggers that need to be avoided: excess sugar, and vegetable and yellow seed oils–corn, soy, canola, safflower, sunflower.

Here are some tips to help you get started on your investigative journey. Once you feel better, play with adding the gluten and dairy back in for a few days and notice any symptoms in your body. Make sure you only add back one food at a time. Meanwhile, continue to limit sugar (the American Heart Association recommends limiting sugar to 6 teaspoons or 24 grams per day), and skip the inflammatory oils as much as possible. 

1. Eliminate milk and milk products, substituting other calcium sources like fortified nut milks and dark, leafy greens.
2. Eliminate all gluten and gluten-containing products. 
3. Eliminate polyunsaturated vegetable oils, margarine, vegetable shortening, all partially hydrogenated oils, and all foods that might contain trans-fatty acids (such as deep-fried foods). Use extra virgin olive oil and/or avocado oil as your main fats.
4. Add natural anti-inflammatories to your daily routine including:  ginger, turmeric, omega-3 fatty acids (wild-caught Alaskan salmon and ground flaxseed are two sources), green tea and Moringa powder to add to smoothies or make into a tea (available through Amazon).

   5.  And last but not least, ditch toxins in your skin care and house cleaning products. Did you                know it takes just 26 seconds for toxins to penetrate the skin and be absorbed into the
        bloodstream? Women, on average, are exposed to 168 different chemical ingredients  
        daily in personal care and cosmetic products! Download a Pocket Guide to
        Harmful Ingredients and cross check your products. And try 100% toxin free
        products from Pure Haven, including their awesome Comfort Oil, which banishes many
        inflammatory pains within seconds. You don't need chemicals for products to work!

Spinach Kuku
Kukus are delicious, spiced and herbal Persian frittatas. This one is gluten- and dairy-free and loaded with greens, herbs and healthy fats from olive oil and walnuts. They can be eaten any time of day.

Makes 12 large squares

Print Recipe

1 10 ounce package frozen spinach, thawed
2 t olive oil
1/4 large onion, thinly sliced
2 T garbanzo bean flour
1 t baking powder
1/2 t salt
1 t dried cumin
1 t dried coriander
1/4 c walnuts
1 large handful fresh parsley leaves, about 1 c 
1 large handful fresh cilantro leaves, about 1 c
5 eggs
2 T olive oil

Preheat oven to 400 degrees, convection oven setting preferably. Pour the 2 teaspoons olive oil into a saute pan and saute onions over medium heat until brown and caramelized, about 7-10 minutes.

Meanwhile, in a large mixing bowl combine first 5 dry ingredients and stir. Using hands, press thawed spinach in a colander to drain excess water. Add spinach to bowl with dry ingredient mixture and stir until well combined.

Into a blender pour the walnuts, fresh herbs and eggs. Blend until very well combined. Pour mixture into mixing bowl with spinach. Add caramelized onions and stir until evenly mixed in. Using a spatula, fold mixture into spinach until very well combined. 

Pour 2 tablespoons olive oil into a 9" x 11" baking dish or brownie pan. Distribute evenly to coat bottom and sides of pan. Pour spinach mixture into pan, and use spatula to spread it evenly. Bake for 15 to 20 minutes or until center is just dry, not wet and loose.

Allow pan to cool. Cut into even squares. Enjoy!




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