Just. Eat. Real. Food.

Clean Up Your Plate!

Posted by on Jul 5, 2015 in Healthy Changes, Just. Eat. Real. Food., Recipes | 0 comments

Clean Up Your Plate!

What if the key to you losing weight, clearing up your digestive woes, having more energy, lifting your brain fog, and managing chronic health conditions was in your control? Well, it actually is! And it’s pretty simple. It’s about changing habits to “clean” up your plate!

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Join a Healthy Revolution

Posted by on Jan 1, 2014 in Healthy Changes, Just. Eat. Real. Food. | 0 comments

Join a Healthy Revolution

  A new client of mine is making BIG changes to her diet and lifestyle in the New Year. We’ve been doing some prep work to get her ready – looking at outdated dietary advice and beginning a pantry clean-out for starters. She checked in with me this week and wrote: “It’s hard not to feel like everything you are doing is wrong and it’s like starting over. I am surprised how immersed I am in my habits and it is eye opening how to change it.” My response to her was: “You are not alone in feeling like you’ve been doing everything ‘wrong’. You’ve...

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10 Healthy Reasons to Eat Apples Everyday

Posted by on Oct 30, 2013 in Blood Sugar Balance, Digestion, Healthy Changes, Just. Eat. Real. Food., Recipes | 0 comments

10 Healthy Reasons to Eat Apples Everyday

The old Welsh proverb “an apple a day keeps the doctor away” is grounded in current research. Nutritionally, apples are low in calories, providing only 50 calories per 100 grams. An average apple is about 90 calories, rich in dietary fiber (~ 4 grams of soluble fiber per apple), and contains fair amounts of Vitamin C and beta-carotene, two powerful antioxidants. Apples are a good source of B-Complex vitamins and contain minerals such as potassium, phosphorus, calcium and boron. For your health, here’s 10 reasons why you should be reaching for an apple every day: 1)  Blood Sugar...

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Grammy’s Roasted Maple Acorn Squash

Posted by on Sep 16, 2013 in Blood Sugar Balance, Breakfast, Digestion, Entrees, Essential Fats, Just. Eat. Real. Food., Recipes, Vegetables & Sides | 0 comments

Grammy’s Roasted Maple Acorn Squash

Ahhh, Fall is coming . . . . Crisp mornings, warm days, and cool nights. Leaves turning brilliant colors, the rain coming back to Oregon’s landscape, and WINTER SQUASH reappearing at the market! One of my favorite childhood dinners Mom used to cook was acorn squash baked with spicy sausage, butter and maple syrup. We gobbled them up! And, as I recently found out, this is a recipe passed down from my maternal grandmother. Talk about nourishing traditions! Acorn Squash Nutritional Facts  With its bright yellow-orange flesh, acorn squash is an excellent antioxidant and anti-inflammatory...

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Kale — the “Queen of the Greens”

Posted by on Jul 24, 2013 in Just. Eat. Real. Food., Recipes, Salads, Vegetables & Sides | 0 comments

Kale — the “Queen of the Greens”

Growing up, I was always proud of myself for being like Popeye enjoying eating my spinach . . . though not out of a can! We cooked spinach out of the frozen Birdseye box, boiling it with butter and salt. I think that my love of spinach gave me a love of greens in general. And then I was introduced to KALE - THE “QUEEN OF THE GREENS”!!

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Call in the Cauliflower!

Posted by on Sep 11, 2012 in Blood Sugar Balance, Essential Fats, Gluten-Free, Just. Eat. Real. Food., Vegetables & Sides | 0 comments

Call in the Cauliflower!

“How’s your cruciferous vegetable intake?” asked the doctor never. When concerned with anti-aging strategies, fighting off cancer, and reducing inflammation, cruciferous vegetables should be on your plate. In general, cruciferous veggies are jam-packed with dietary benefits. They are low in calories, and high in fiber, calcium, iron, vitamins A and C, and beneficial enzymes. Crucifers contain important disease-fighting phytochemicals that may help lower your risk of cancers.

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Are you a “Processed Person”?

Posted by on Sep 1, 2011 in Just. Eat. Real. Food. | 0 comments

Are you a “Processed Person”?

It’s not up to the government , your parents, your favorite restaurant , or your supermarket to make the lifestyle changes critical to good health. It’s up to you. Educate yourself! Don’t be a “processed person”. My friend, Jeri, has this written in the ‘About’ section of her Facebook page, Hard Core Nutrition for the Prevention of Cancer. When I commented about it, she shared this link with me for the trailer of a documentary entitled Processed People. It literally put shivers up my spine! Do you know that at least 90% of the money Americans spend on...

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Choose a Lifestyle, Not a Diet

Posted by on Jun 16, 2011 in Blood Sugar Balance, Essential Fats, Hormonal Balance, Just. Eat. Real. Food. | 0 comments

Choose a Lifestyle, Not a Diet

While hiking with a friend, she asked me what I thought about an “all-protein-for-a-week-to-lose-weight” diet she was thinking of starting based on a book she’d recently bought. I checked out the book review on Amazon. They claim it is all the rage and has been working for French women for 10 years. Surely it would do the same for us in American, right? Probably not.   The French are not “fat phobic.” Americans are. In the 1950’s, Ancel Keys conducted research that claimed that if saturated fat remained a major component of our diet, our blood-cholesterol...

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