Health Care: Don’t Stop at Your Diagnosis

I work with many clients who come to me with various diagnoses…labels that define a collection of symptoms, lab results, past histories, and current ailments. These are outward descriptions of underlying problems.

While a diagnosis can give insight into how to move toward better health, it shouldn’t be your only decision-maker. It shouldn’t decide how you begin caring for yourself nor should it choose the tools that you use. Don’t stop at your diagnosis!

Now don’t get me wrong! I’m all for seeking out necessary and appropriate medical care, along with a...

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Food As Medicine for Flu Prevention

It’s that time of year again. Pumpkins on the porch, a chill in the air, and a shot in the arm to keep you “healthy.”

The influenza vaccine remains a hot topic for many reasons and it seems that most of us on the receiving end find ourselves in one camp or the other—the yearly takers or the steadfast no way-ers!

Whether or not you choose to get this yearly vaccination, I hope you educate yourself as to the benefits, risks, and effectiveness of this sometimes confusing dose of prevention.

For the 2018-2019 flu season, the vaccine was only 29% effective at preventing...

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Food or Supplements? Which is Better?

A Food-As-Medicine Lifestyle combines the healing power of food with the synergy of restorative lifestyle habits to empower your health on a daily basis. It creates the foundation for feeling vibrant and living from a place of wellness every single day. That sounds like a great place to be!

In the next few posts, I’ll be sharing some useful and actionable food-as-medicine lifestyle interventions that you can implement right away. So, let’s jump in with this first one:

Use foods before supplements to maximize your health and wellness.

There’s a supplement for that!...

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10 Food-As-Medicine Lifestyle Habits to Reduce Stress

food-as-medicine stress Nov 18, 2019

Let’s talk about another foundational Food-As-Medicine lifestyle intervention that will provide you with nourishment from the end of your fork, and beyond.

Last time we looked at why it’s important to use foods before supplements to maximize your health and wellness. There is definitely power in numbers, and one isolated nutrient can’t always provide the synergy that comes from getting that same nutrient in combination with other compounds like protein, phytochemicals, antioxidants, vitamins, and minerals.

And now, for door number 2!

Balance your active lifestyle with...

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Elderberry Syrup

This simple, immune-boosting elixir can help prevent you from catching a cold, the flu, and other harmful viruses throughout the season. And if those germs do take hold, adding elderberry syrup might speed up your recovery.
While you can find ready-made elderberry syrup, this simple version can save you quite a few pennies. Extra pocket change AND healthier days...that's what I call a win!

Homemade Elderberry Syrup

Prep Time: 10 mins
Cook Time: 45 mins
Cooling time: 15 mins
Total Time: 1 hr 10 mins


  • 3 cups filtered water
  • ¾ cup...
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Cherry Gummies

gut health recipes Nov 13, 2019


These homemade gummies are super easy to make and so much healthier than what you'll find in the candy aisle. Plus, with added benefits of gut supporting grass-fed gelatin, immune-boosting elderberry, and melatonin-boosting cherry juice (that means a better night's sleep), these are a sure win for the whole family!
Prep Time: 20 mins
Time to set: 2 hrs
Total Time: 2 hrs 30 mins
Servings: 20 gummies


  • 1 cup organic cherry juice
  • 1 tbsp fresh lemon juice
  • 1-2 tbsp raw honey (preferably local)
  • 3 tbsp grass-fed gelatin
  • 2 tbsp elderberry...
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Creamy Butternut Squash Pasta Sauce

Simple ingredients and packed with food-as-medicine colorful goodness. This butternut squash pasta sauce makes a great alternative to dairy-based cheese sauces, and it leaves you feeling warm, cozy, and nourished from the inside out. 

Prep Time: 20 mins
Cook Time: 30 mins
Servings: 6 people


  • 2-4 tbsp olive oil
  • 2 small butternut squash (or 1 medium, about 3 pounds total)
  • 1 small onion, chopped
  • 3 cloves garlic, smashed or coarsely chopped
  • ¼ tsp dried sage
  • ½ tsp herbs de Provence
  • ¼ tsp red pepper flakes, or to taste
  • ...
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The 5 R’s to Heal Your Gut

So we talked a bit last time about leaky gut — when the used-to-be tight lining of your intestinal walls become leaky (think of a soaker hose leaking out water compared to a standard garden hose that keeps all the water in). Offending foods, medications, pathogenic organisms, or a continual bath of stress hormones, can all contribute to causing leaky gut. As a result, undigested food particles, bacteria, and environmental toxins can slip through your intestinal tissues and into your bloodstream. Nutrients can’t be properly absorbed, and all of these factors together can...

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Simple Homemade Coconut Milk Yogurt

If you’ve had to avoid animal-based dairy for health reasons, or for any other reason, you’ll quickly discover that some dairy-free alternatives leave a lot to be desired. And one of the hardest things to swallow is the price! Dairy-free milks, yogurts, and cheeses can be twice as expensive and sometimes not worth the cost for the other additives and flavor you’re getting. Or should I say, the flavor you’re not getting.

When I had to go dairy-free almost a year ago, most things were pretty easy to give up. I wasn’t a big milk drinker except for a splash in my...

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I Have a Leaky What?

gut health Nov 05, 2019

Have you ever had a leaky pipe… maybe a leaky faucet… or worse, a leaky roof? If you’ve ever lived in a home, chances are the answers to the above questions are all: “yes”.

But what about your own body? Beyond the leaky problems that plague homeowners, it’s possible for your body’s internal “pipes” to become leaky and a bit dysfunctional. This condition — referred to as leaky gut, or intestinal permeability, if you want to be technical — leads to more than just localized gut inflammation and malabsorption, but to all-over...

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