Knowing Is Not the Same as Doing
As a nutritionist, I have spent decades teaching people about healthy eating. I can explain fiber, protein, omega-3 fats, inflammation, blood sugar regulation, and the microbiome. I know which foods are rich in nutrients and why they matter. But recently, I learned a...
My Second Misogi: And what this has to do with my fiber challenge
What is a Misogi? According to Depth Not Width, “Misogi is an ancient Japanese Shinto practice of water purification. Traditionally, it involves standing under an icy waterfall or bathing in a freezing river to wash away spiritual impurities and ego. In modern...
Days 6 & 7 of Eating High Fiber. Next post- why there won’t be a Day 8.
Day 6 Breakfast: Triple Berry Smoothie 1 scoop whey protein powder, 3 tablespoons ground flaxseeds, 1 cup blackberries, 1 cup kale, 1 cup almond milk. I didn’t have almond milk, so I placed 1 ½ cups of water in my Vitamix and added about 2 tablespoons of almonds, and...
Days 4 and 5 of Adding Fiber
Day 4 I’m only on Day 4, and I made myself a promise I would track my food for 2 weeks, so I will, but this is tougher than I thought it would be. I am so full all the time, which is not my favorite feeling. I am surprised by this exercise, as I generally eat lots of...
Days 2 and 3 of Adding Fiber
Day 2 If you’re like me, you’ll find that you’re fuller sooner and longer when increasing your dietary fiber. Also, I tend to cook my fish/meats, and some veggies, the day before and use them in a salad, but feel free to serve them hot with a side salad. Breakfast: 1...
Day 1: Focusing on Fiber
I eat copious amounts of veggies, fruit, and other fiber-rich foods every day. I started tracking it (just out of curiosity), and found out I wasn’t consuming as much as I thought I was, about 30 -35 grams, so I’m on a mission to track my meals for 2 weeks, making...
Gotu Kola Face Mask and Beverage
Gotu kola (Centella asiatica) is also called Brahmi (though true Brahmi is technically Bacopa in some traditions), Pennywort, and Tiger Grass, and has been used for centuries in Ayurveda, Traditional Chinese Medicine, and Southeast Asian herbal traditions. I read that...
A Flour Philosophy: Returning to the Wisdom of the Grain
There was a time—not so long ago—when flour wasn’t a commodity. It was alive with variation, shaped by soil, weather, and the hands that grew and milled it. Wheat wasn’t always white. Bread wasn’t always light. And nourishment wasn’t something we had to chase—it was...
Tips for Adding More Veggies.
Veggies are the key to health. They contain antioxidants and the all-important dietary fiber. Some ideas. Add chopped broccoli or grated zucchini to your omelet. Toss sliced cucumbers with seasoned rice vinegar for an instant salad. Dip crunchy raw vegetables (cherry...
A Rare Opportunity to Meet Dariush Mozaffarian MD
I am honored to interview Dariush Mozaffarian, M.D., at The Commonwealth Club on April 20th. There is a meet and greet before the program, where you can sip on a glass of wine, nibble on some healthy snacks, and speak to Dr. Mozaffarian. This program will sell out, so...
My Sunday Meal Prep for the Week
I hope this video is helpful for you. Please let me know if you have any useful tips!
Pain and Plants
Well, that was fun…and time-consuming! I was searching my computer for my tried-and-true recipes when I found two old files labeled "documents for the Compaq" and "documents from the Dell. Whoa! I have been using Macs for 25 years, so these recipes and articles were a...
Why I Fast Once a Year
For 30 years or so, I have been doing a 7-day cleanse to allow my body to rest and clear. Autophagy is the body’s cellular cleaning process that removes damaged organelles, proteins, and pathogens to regenerate newer, healthier cells. When you cleanse (fast), this...
Class #1: Knife Skills & Minestrone Soup
Knife Skills & Minestrone Soup In this hands-on class, we’ll build confidence and skill with one of the most essential tools in the kitchen: the knife. We’ll begin by exploring different types of knives and blades, including what they’re best used for and how to...
Fermentation Event!
Fermented foods have been part of traditional diets around the world for centuries—and for good reason. From improved digestion and gut health to enhanced nutrient absorption and immune support, fermentation offers both flavor and function. This event brings together...
Lectins
Lectin Today, we’ll be learning about lectins, but first, let’s start with the definition of an antinutrient. Antinutrients are compounds that interfere with the absorption of nutrients. Lectins are considered an antinutrient, and they have certainly had their 15...
Two Things in 2026
Happy New Year, everyone! The article I wrote was published in Thrive Global in 2019, but it remains relevant today. At the end of the article, I have two ideas that, if followed, will improve your health as the year progresses. One Thing in 2019 Just don’t ask me to...
Your Healthy Winter Skin
Your Healthy Winter Skin Wintertime is notorious for leaving people with dry, chapped skin, but it doesn’t have to be that way. Here are some easy tips for healthier skin. In the nutrition world, the mantra is: if all else fails, support your liver. Your liver, like...
The Silence and Wisdom of Winter
The Silence and Wisdom of Winter and a Butternut Squash Soup recipe Winter is a time for slowing down on purpose, with purpose. Winter is the season of the inner world. Focus inward, face your shadows, embrace silence, rebuild in the long winter nights. Read,...
Christmas Giving and Building Community
Please join us on Sunday, December 14th for Gather and Give! Join us for a gathering of friendship and festive cheer as we come together to collect gifts for children in our community. Let’s celebrate the season by giving back and making spirits bright! Hosted...
