We are open-minded and compassionate dietitians that blend evidence-based nutritional science with the principals of intuitive eating and functional nutrition.
by Katie Lehn, RD A couple years ago I spent my first Christmas away from my immediate family. I was surprised by how much it affected me. It’s funny how you don’t realize the role company plays during the holidays until it’s lacking. I enjoyed a lovely Christmas with my extended family in Tucson, however, […]
As Halloween passes we are in full steam ahead to the holiday season. One must tread lightly; Halloween candy is on sale and this is only the beginning of many temptations to come. Take a moment to think back on your last holiday season. You may notice that health was not at the forefront, and […]
Just as autonomy does not equal monotony, cooking for one doesn’t have to be boring. In fact, it’s far from it! It’s time to put a different spin on single life in the kitchen. Whether you find yourself alone in the kitchen every night or just on occasion when a roommate or significant other is away, […]
Carbohydrates get a bad rep these days. Whether it’s a fad diet that says you can never eat bananas again or potatoes will make you fat, it’s time we set the record straight. Our bodies need carbs. Period. Carbohydrates are oh-so-necessary for our cells to function and I’m here to tell you why.
Fast, delicious and healthy…this is what we are all striving for. Well, maybe not all of us; some of you have the flexibility to take your time in the kitchen, and that is a truly wonderful gift. But for many, fast food is a reality and the goal is to make it delicious for your mind, […]
Whether you’re starting back to school or just feeling the urge to get back in the groove after a summer vacation, now is the perfect time to hone those meal-planning skills. Too often what we eat gets shoved to the back burner becoming a mindless act.
One of my favorite comfort foods is Chinese takeout and I think it’s safe to say I’m not alone in the struggle to find nourishing options. In my attempt to make a healthier choice while ordering in, I recently came across a delicious dish of Chinese broccoli with garlic sauce. Let me tell you, Old […]
While oatmeal is wholesome and unprocessed, this breakfast staple can spike blood sugar and leave you starving a few hours later. Oatmeal needs a little “help” to make it balanced and delicious. By adding almond flour, egg and spices you cut the sugar, increase nutrient density and maintain optimal appetite control. Plus, the consistency of the […]
The typical American diet is deficient in spices. Is yours? If you aren’t including ample amounts of a variety of herbs and spices into your cooking, you are missing out on Nature’s gift to us. March is National Nutrition Month, and this year the theme is Savor The Flavor of Eating Right. If you believe […]
Holiday parties are full steam ahead and bring to mind the question of: What to bring? Baked goods seem to get the most attention at these events and who doesn’t want to be recognized for a job well done? However, I challenge you to use your next potluck as an opportunity to shock your friends and […]
Per request, here is the recipe for my Classic Kale Salad. I hope you enjoy it as much as I do! One tip: if you enjoy a little more crunch to your salad, omit the avocado and add 1-2 tablespoons more olive oil. This will allow the bread crumbs to stay extra crispy. PrintClassic Kale […]
I have been sticking to the same Kale Salad recipe for far too long. It’s a simple combination of garlic, lemon, olive oil, parmesan, bread crumbs and pepper. Yes, it’s a tasty one however it’s important to mix things up especially when it comes to color. The more color we eat, the more micronutrients our […]