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Free Resources!!!

I excitedly present to you a new page at!

Free Resources

It’s like you’ve raided my closet of handouts, guides and treasured resources. Lucky you!

I guess I am a bit of a hoarder. I have so many awesome handouts, some from reputable organizations and others that I’ve created myself, that it’s hard to share them all. So I’ve decided to share them all with you!

The Free Resources posted on the website are for general use, not personalized nutrition, but are informative and helpful nonetheless. Please share this resource with friends and family to help build their awareness of the power of positive nutrition!

Simple Turkey Lettuce Wraps

This is one of my go-to recipes for a quick meal that I know my family will eat. I consider lettuce wraps a basic recipe that everyone should master. This recipe uses what I call “Critical Cooking Skills” and is an example of what I’m working on for a new e-Cookbook. Using Critical Cooking Skills you can modify this recipe by changing the veggies, the protein, adding a whole grain like quinoa or brown rice. You can also adjust the flavors with coconut milk, organic tamari sauce, fish sauce or spice blend.

By learning Critical Cooking Skills and building upon those skills, you will be able to make a variety different dinners just by varying the recipe based on what you have in your pantry and what you feel like cooking.

Use this recipe to Take the Plunge into the kitchen! Continue reading

Reader Question: Which Cooking Oil Should I Use?

Answer: All oils should be expeller-pressed, which means that the oil is extracted from the nut, seed or fruit using by mechanical presses rather than chemical extractions. The other three considerations are health properties, flavor, and smoke point.

I’ve listed/linked below the oils in my pantry and that I most often recommend to clients. I’ve include more options, along with details on health properties, smoke points, flavors and which oils to avoid, in the table below. Continue reading

Turmeric & Dill Spiced Poached Fish

In line with this month’s challenge, Try Something New, try this spiced poached fish dish. I often encourage my clients to eat more fish and to cook with more spices. Spices are powerful plant-based compounds that provide potent antioxidant and anti-inflammatory compounds. Plus, cooking with more spices expands the flavor profile of your kitchen.

There isn’t a health, wellness or medical condition that isn’t benefited by squelching chronic inflammation. Most recently, I was talking with a client who may have endometriosis. Endometriosis is a condition of high estrogen, due to excess aromatse. Aromatase is an enzyme that controls estrogen production. Inflammation “turns on” the gene that produces aromatase and consequently inflammation contributes to higher estrogen production. Thus, one way to reduce aromatase and estrogen, in an estrogen dominant health condition, is to turn down inflammation with anti-inflammatory foods. Food is simply amazing. Continue reading