Pumpkin Protein Pancakes

  This is my 100th blog!! So, I would like to celebrate with a yummy dessert recipe! Ingredients: • ½ cup ground oatmeal (ideally, organic gluten free rolled oats) • ½ tsp of baking powder • ½ tsp cinnamon • ½ pumpkin spice • ¼ cup canned pumpkin • 2 tbs coconut milk • 3...
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An Epidemic of Metabolic Dysfunction

  An epidemic.
40-50% of American adults have prediabetes or worse. 1980 was an inflection point for the epidemic. Also, from 2001- 2011, T2D increased from ~3% to 45% of total adolescent diabetes diagnoses. Insulin resistance emerges in American adults ~13 years prior to a T2D diagnosis. In children, this may be in less than two...
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Bone Broth with Rice and Peppermint

  This dish is a great option for celebrations. It is easy to make and fantastic to savor, while providing the benefits of a good broth sprinkled with amazing “hierba buena” (ie. peppermint). The rice also adds consistency to the broth for those who want that extra flavor and richness. Ingredients: • 4 organic chicken...
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Acid Reflux: Truth vs. Myth

  In the center of your chest, there is a small, muscular tunnel that separates the end of your esophagus from your stomach. Think of it like a fist that can be closed tightly or loosely. It’s a muscle called your lower esophageal sphincter (LES). When you’re eating, the fist should be open and loose,...
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Mindful eating during the holidays?

This is one of my favorite blogs that I always like to share before the Holidays, a fresh reminder. Enjoy it! I often comment that when we have decided that we want to eat healthy and we are one step ahead in our health journey we actually engage in Mindful Eating. What is Mindful Eating?...
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What does Estrogen Dominance mean?

  Hormonal health is primarily about balance vs. absolute levels of any one hormone at any point in time. The most common hormonal imbalance challenge for women before menopause, and a notable number of men, is estrogen dominance. The most common contributing Root Causes include at least one of the following: • Excess estrogen (e.g....
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Mushrooms and Vegetables Stew

  Such a simple recipe but delicious, highly nutritious and full of superfoods. Suitable for all year round. Ingredients: • 2 onions • 2 garlic cloves • 1 green pepper • 1 red pepper • ½ cup green beans • 3 potatoes • 300grams mushrooms • 2 carrots • Saffron • ½ cup white wine...
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Have you tried this to boost your confidence?

  We could all benefit from being more present in our daily lives. Sometimes we dwell on the past (maybe due to negative experiences) or obsess about the future (maybe trying to anticipate a future outcome). These behaviors can impact confidence tremendously. What can we do to be more present and therefore reduce the noise...
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Why Some People Succeed (and others don’t)

  For many years I have had the privilege to help many people achieve their health goals. Change their lives. Create new futures. And I have learned a few things about what separates those who eventually succeed from those who don’t. As you consider your own goals, here are a few, critical tips from my...
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Cuttlefish with Shrimp and Clams

  This is a delicious seafood recipe; very tasty, easy to make and full of superfoods! Ingredients: • 2 Cuttlefish • Handful of shrimp • Handful of clams • White wine to taste • Peppercorns • Grounded pepper • 2 garlic cloves • 1 Cayenne pepper • Extra virgin olive oil • 1 onion •...
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