Crunchy Green Tahini Salad

April 19, 2014 |  by  |  Favorite Foods  |  No Comments  |  Share












2 12-oz. bunches kale, stems removed

½ cup lemon juice

⅓ cup olive oil

2 Tbs. tahini

2 Tbs. Bragg Liquid Aminos, optional

3 cloves garlic, peeled

¼ tsp. honey, optional

Optional Add-ins
1 cup chopped parsley or mint
1 cup grated carrots
1 lb. roasted red potatoes
¼ cup dried cranberries
½ cup toasted pine nuts or almonds
1 orange, divided into segments
½ cup feta cheese

1. Stack 8 kale leaves, and roll into tight cylinder. Slice into thin strips. Repeat with remaining kale. Transfer to large bowl.

2. Blend 1/3 cup water, lemon juice, oil, tahini, Bragg Liquid Aminos (if using), garlic, and honey (if using) in blender or food processor until smooth. (You’ll have about 1 cup dressing.) Toss kale with 3/4 cup dressing, more if using any add-ins. Season with salt and pepper, if desired.


Recipe from Vegetarian Times

Processed Food: What is it and How Can I Avoid it?

March 31, 2014 |  by  |  Nutrition  |  No Comments  |  Share











First, let’s start with the definition of processed food. “Processing” includes:

  • Additions of any kind — everything from salt, sugar, and fat to aid flavor and mouthfeel, to preservatives that keep food from spoiling too quickly, to the vitamins enriching everything from beverages to breakfast cereal.
  • Changing the form of the natural food — for instance, removing the bran and germ from whole grains to create refined bread, mashing apples into applesauce, or stir-frying veggies.
  • Foods with components manufactured in a lab. (You probably don’t need clarification on this one, but if the ingredient list has stuff you can’t recognize or pronounce, that’s a pretty solid indication that it’s not natural).

Why should I avoid processed food? 

As you can probably guess, the health problems associated with ultra-processed food are numerous. Foods with genetically modified organisms (GMOs) have been linked to cancer and infertility; highly processed foods are stripped of nutrients needed for overall health; and heavily modified food tends to have additives that overstimulate the production of dopamine, the “pleasure” neurotransmitter, perpetuating a negative cycle of constant junk food cravings.

Yuck. How can I avoid processed foods? 

Shop smart. Stick to real foods found mainly on the perimeter at your local grocery store or better yet, shop at your local farmer’s market! If buying packaged foods, read the label and ingredients! Remember if you can’t pronounce it, you probably shouldn’t eat it.


January 10, 2014 |  by  |  Wellness  |  No Comments  |  Share







Where did we ever get the idea that we have to be perfect? Despite constantly striving and struggling, perfection is somehow always out of reach. Our expectations are unrealistically high and we keep killing ourselves. That’s why we’re so stressed, overwhelmed, and exhausted because nothing we do is ever good enough. We are never good enough.

It sucks to live like this. I too was a victim of perfection. What helped me change was focusing on feelings. What do you want to feel, stressed or happy? The Law of Attraction explains things easily, “happiness means learning to say NO to the things and people that stress you out. And learning to say YES to the people and things that fill your life with joy.”

I focus on what is most important for me, stopped trying to be another’s definition of successful, and stopped taking on projects that weren’t in alignment with my career goal. Now I have time to relax and enjoy life. I’m taking and teaching dance again and absolutely love it! What fills your life with joy? What can you start saying ‘yes’ to more?


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Audrey Lee, PhD

Easy Vegan Fudgesicles

November 21, 2013 |  by  |  Favorite Foods  |  No Comments  |  Share

1 cup almond milk
2 frozen bananas (freeze in small pieces)
1 heaping tablespoon of raw cacao powder
1 tablespoon raw honey or agave


Blend all of the ingredients together in a high speed blender.  The consistency should be thicker than a smoothie.   Pour the mixture into your favorite popsicle molds and freeze.
Recipe from:

Addicted to Sugar? 5 Steps to Help Kick the Habit

October 31, 2013 |  by  |  Nutrition  |  1 Comment  |  Share

It’s the time of year when candy and other sweets can be found everywhere.  If you can’t help but grab a piece or a bite more often than not- you may have a sugar problem.

The following are ten questions you can ask yourself to determine whether or not you are indeed, addicted to sugar. The questions in bold are from the book “The Sugar Addict’s Total Recovery Program“ by Dr. Kathleen DesMaisons.

1. If you don’t get your regular dose of sugar, are you irritable and cranky?

2. Have you ever tried to cut down or control your use of sweet foods?

3. Are you using more sweet foods than ever before?

4. Have you ever lied about how much sweet food you eat?

5. Have you ever gone out of your way to get something sweet? Read More

Are Your Goals SMART?

October 22, 2013 |  by  |  Wellness  |  No Comments  |  Share



You have committed to a healthy lifestyle, congratulations! Have you set goals for yourself in different areas of your life like exercise, nutrition, stress management, etc.? Goals help keep you motivated and on track, especially when they are SMART goals. This picture below breaks down the SMART acronym.

Here are 2 SMART goals:

- I will exercise for four 1 hour training sessions this week with challenging cardio and/or strength training.
- I will bring a balanced lunch (fiber rich carbs, lean protein, and healthy fat) to work 3 days this week.

A SMART goal gives you a clear focus and guides you in your decision making. When you have to make a decision, ask yourself, “Will this bring me closer to or further away from my goal?” Your answer will help you make the best decision at that point in time. Four 1 hour training sessions this week is my goal. What SMART goal are you aiming for?


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Pumpkin Protein Muffins

October 7, 2013 |  by  |  Favorite Foods  |  No Comments  |  Share

These pumpkin muffins have a few healthy twists like oats, pumpkin, and yogurt, making them a great healthy fall treat. These muffins are moist and packed with pumpkin flavor, with the perfect amount of spice! These pumpkin muffins are so delicious, it’s guaranteed that no one will ever know that they are loaded with protein and that they are low in sugar! With this winning combination of flavor and nutrition, they are sure to be a hit this fall season!


1 cup Canned pumpkin
1/2 cup Applesauce
1/2 cup Plain lowfat Greek yogurt (I like Chobani)
3 Egg whites
1 3/4 cup Old Fashioned Oats
1/4 cup Vanilla Protein powder
1/2 cup Baking stevia OR 1 cup sweetener of choice that measures like sugar
1 tsp Baking soda
2 tsp Baking powder
1/4 tsp Salt
1 1/2 tsp Cinnamon
1/2 tsp Pumpkin pie OR Apple pie spice
Optional Add-Ins: 1/4 cup of chopped walnuts, pecans, or almonds, mini chocolate chips, raisins or dried cranberries!


  1. Preheat oven to 350 degrees. Line a 12-cup muffin pan with foil cupcake liners, or spray with non-stick cooking spray. Set aside.
  2. In a blender, (or food processor), mix all of the ingredients together. Blend until oats are ground and mixture is smooth.  (I usually help move mixture around in my blender carefully with a spoon!)
  3. Divide mixture among muffins tins, and place into pre-heated oven. Bake for 15-20 minutes, or until tops are lightly golden brown. *Note this batter is very moist, and a toothpick may not come out clean…Don’t worry it is baked through if the tops are golden brown! 
  4. Cool muffins before removing from pan. ENJOY!!!

Nutrition Breakdown

12 Muffins
71 Calories per Muffin
1 g Fat
18 g Carbohydrate
3 g Fiber
2 g Sugar
5 g Protein
Hydration From an Unlikely Source

Hydration From an Unlikely Source

September 23, 2013 |  by  |  Nutrition, Performance, Wellness  |  No Comments  |  Share

Over the past 10 years, more and more people are turning to an unlikely source to help them with dehydration and cramping issues. The practice of drinking pickle juice before and even during sporting events is becoming an increasingly common phenomenon. It is popular amongst endurance athletes like marathoners and triathletes, but most of the recognition for pickle juice is coming from the NFL. In 2000, the Philadelphia Eagles trainer at the time credited pickle juice for helping the Eagles smack the Cowboys 41-14 in 110 degree heat. Jason Witten recently endorsed a company called Pickle Juice Sport which bottles and sells their products to over 20 teams and over 100 pro athletes.

The science behind pickle juice is simple. The brine is high in sodium and electrolytes and helps replace what your body loses when you sweat. It also helps you retain water so you can perform at an optimal level. Pickle Juice Sport claims that their beverage has 30 times the amount of electrolytes found in Powerade and 15 times the amount found in Gatorade. A study at BYU showed that people who consumed pickle juice were relieved from cramps twice as soon as those who only drank water. The one stumbling block is obviously the taste. In fact, a Google search starting with “pickle juice tastes like…” automatically fills in the word “garbage.” But if you can tolerate the taste, it’s proven benefits to reduce cramping and help dehydration may be worth a try.

10 American Foods that are Banned in Other Countries

September 16, 2013 |  by  |  Nutrition  |  No Comments  |  Share

This is a very eye opening article I read over the weekend and wanted to pass the information along!

Americans are slowly waking up to the sad fact that much of the food sold in the US is far inferior to the same foods sold in other nations. In fact, many of the foods you eat are BANNED in other countries.

Here, I’ll review 10 American foods that are banned elsewhere.

Seeing how the overall health of Americans is so much lower than other industrialized countries, you can’t help but wonder whether toxic foods such as these might play a role in our skyrocketing disease rates.


#1: Farm-Raised Salmon


If you want to maximize health benefits from fish, you want to steer clear of farmed fish, particularly farmed salmon fed dangerous chemicals. Wild salmon gets its bright pinkish-red color from natural carotenoids in their diet. Farmed Read More

Food Addictions: No Laughing Matter

September 14, 2013 |  by  |  Nutrition  |  No Comments  |  Share

Have you read the New York Times magazine article on the science of addictive junk food? Click here to read it! 

It is pretty wild that there is extensive research and funding going into finding and creating the perfect combination of sweet and salty to get you hooked. This is known as “the bliss point” that creates the greatest amount of crave for the food. As a nutrition coach, I encourage people to eat foods in their most natural form where addictive foods do not exist. I’ve been in a happy little bubble and could not understand all these cravings people talk about until I tried vanilla almond milk. It was in the fridge one day, thanks to my Read More