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3 Simple Ways to Boost Metabolism

Your body wants to maintain a steady weight with reliable metabolic function and relies on the right balance of energy and nutrients. So, if you need a healthy pivot after the holiday, focus on these top three levers to help boost your metabolism. 

#1 Fiber

Find fiber first in every meal and make it the foundation, not the optional side dish. The metabolism's hormonal infrastructure relies on fiber from natural foods to maintain digestive health. To learn more, listen to my podcast...

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Lower Blood Sugar Naturally

Blood Sugar Matters for Everyone, Especially if You're Over 45  

If you're over 45 years old, you're even more susceptible to increased blood pressure, body weight, increased (bad) LDL cholesterol, pre-diabetes, type 2 diabetes, and more! Elevated blood sugar levels are a cause and contributor to almost every one of these conditions.

Healthy foods can help lower blood sugar levels naturally to help improve these conditions to avoid progressive disease.

What's New! 

Every recipe...

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Sweet Potatoes Aren't Healthier: "Uprooting" the Myth

Sweet potatoes have been erroneously reported as the healthier potato because the size used for comparison was a Russet that’s 52% larger in weight! How did so many trusted nutritional professionals and reliable resources get this nutrition fact wrong? 

Small, medium and large sizes are most familiar to the general population and easiest to visualize. The problem is the weight for each medium sample on the USDA’s website isn’t the same; see USDA images below.


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Avocado Secrets Revealed!

fat fiber healthy eating Jun 16, 2022

What's the most popular, creamy and tasty kind of avocado? How do you get the more "meat" and less seed? Get answers to these questions and more! Let's start with the first secret, "medium" size avocados are a myth!

Medium Avocado Myth

It's true medium avocados don't exist! And this is why there's so much confusion in understanding the nutrition facts! Below you learn all the important facts, along with bonus tips at and you'll know what I buy & why!

HASS -Est. 1935

Hass is the most...

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Salsa 3 Ways


Salsa 3 Ways

Fiber, Flavor

These salsas are so yummy! All three recipes are include fiber-filled ingredients, which makes them a healthy way way to enjoy as a dip with chips on occasion. Salsa is a great way to enhance the flavor of burrito bowls, eggs, fish, chicken or salads! 

1: Mango Salsa


  • 1 large firm avocado, cut into chunks (just very slightly ripe)
  • 1 1/2 heaping cup diced mango (from 2 large ripe mango)
  • 1 red bell pepper, finely diced
  • 1/4 cup...
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Healthy Salad Essentials & What to Avoid

It's not just fresh ingredients! A healthy salad is just like any complete meal and includes the top three essential nutrients your body needs to stay healthy and satisfied: fiber, protein and healthy fat. Unfortunately, there are a lot of imposters that mimc healthy salad ingredients, which is why, you need to know more about what's essential and what to avoid. 

Learn more and follow the highlighted links below to my 9 favorite healthy salad recipes



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Healthy Spring Chicken Recipe


Chicken, Cauliflower & Artichokes

Complete Meal, Protein, Meat

The flavors of this dish sing! The lemon coming through in the perfect way to make the dish the best spring time dinner in your rotation. 

TIP: Save time by using frozen artichoke hearts, available at Kroger stores and Trader Joe's.



  • 4 large artichokes, trimmed and sliced (or sub frozen)
  • one lemon, zest and juice.
  •  4-6 chicken thighs (bone in skin on)
  • 1 teaspoon Kosher Salt
  • 1...
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Constantly Hungry & Fighting Cravings?

Hunger and cravings are the primary signals your body uses to ask for the three key nutrients it needs to survive and thrive. Once it’s properly fed it will tell the brain to “Stop eating, I’m satisfied”. Fiber, protein and healthy fat are the three key nutrients that manage hunger and work best when consumed whole, in real, unprocessed foods. 

Fiber is essential because it stays behind in your digestive tract to feed your good-gut-bacteria that literally...

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6 Ways to Make Healthier Popcorn at Home

Popcorn is a healthy high-fiber, whole grain snack, but not all popcorn is the same. It depends on how it's prepared and and the ingredients you use. 

Here are 6 ways to make healthy popcorn at home & seasoning tips below:

1. Whirly-pop: Doing all this research, it was highly recommended by all the experts! I just ordered this one & plan to try it this weekend! The key is aluminum thin version for best heat conduction.   

2. Air-Fry: With NO oil, it's the most...

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