Super Food – Yummy Kale Recipe!

kale recipe


Have you ever considered eating your greens, rather than admiring it as a garnish? While embarking on a detox protocol that required me to eat kale, I decided to try it. I have (had) a strong distaste for raw kale, so cooking it was my only option. Over time I have tried different recipes and it morphed into this one. I even continue making it post-detox. Tip – For this kale recipe,  lemon juice is the key to cutting the bitterness and adding flavor.

Greens are packed with antioxidants, vitamins and minerals, and when cooked correctly they are delicious. Kale is known for its high amount of Vitamin K which has recently been shown to help prevent various types of cancer. As a “super food”, kale is very nutrient dense and high in antioxidants. This recipe can be made using only kale, but the collard greens add flavor and texture to the recipe.

Kale Recipe

Kale and Collard Greens Side Dish


½ bunch kale – chop and remove stem

½ bunch collard greens – chop and remove stem

1-2 cloves of garlic diced

1/8 cup diced red or yellow onion

2 tbsp olive oil

1/4 lemon

**1 tbsp white wine


1. Place olive oil in medium sauce pan and turn to medium heat

2. Add garlic and onion when olive oil is warmed. Cook for 1 minute

3. Add kale and collard greens. Mix while cooking to make sure its cooked evenly.

4. **Optional: Add white wine for added flavor and liquid.

5. Remove from heat when greens are a bright green color. Do not overcook until they are brown – you will lose lots of good-for-you nutrients.

6. Squeeze lemon juice over greens and serve immediately

7. Enjoy!!

Spring Allergies: 10 Tips to Jump into Spring Allergy-Free!

spring allergies

Spring brings beautiful flowers, green grass, sunshine and the anticipation of summer. And, for some, it can bring the symptoms of spring allergies: sneezing, congestion, red eyes, itchy skin and eyes, and ear congestion to name a few. As a sufferer of seasonal allergies myself, I have great empathy for those of you who experience this, as well. The good news is that it’s not too late to start your NATURAL regimen for spring allergies. Over the counter medications can have unwanted side effects (racing heart, drowsiness, digestive problems, etc); however natural medicine can provide relief without the unwanted side effects. The key is to start EARLY. See below for some tips to start today!


In the mean time here are some tips:

1. Consider food allergy testing – food allergies can worsen your seasonal allergy symptoms

2. Increase your garlic and onion intake

3. Invest in a netti pot – I prefer the Neil Med Sinus Rinse  – regular salt works just fine

4. Use your netti pot

5. Keep the house free of dust – carpet, drapes, ceiling fans, etc. Wood floors are best. Use natural cleaning supplies – look HERE for more info.

6. Change the filters in your home – hepa filters are best

7. Increase omega-3 fatty acids (fish, flax, walnuts…) and veggies

8. Decrease sugar and red meat – inflammatory foods

9. Change your pillow case often and avoid buying a new mattress during this time

10. Visit me for more information and guidance on natural treatments for spring allergies!

Is Calcium ONLY Found in Dairy?!

non dairy calcium

Children, child, pediatric, health, nutrition, allergies, eczema

A lot of people think they have to consume dairy products – milk, cheese, yogurt, ice cream – in order to take in enough Calcium. Maybe you’re one of them?! However, many people can’t tolerate dairy, or are choosing healthier options. Cows are pumped with antibiotics and steroids that can negatively impact our health; therefore almond, coconut, and hemp products can be better for us. Many of these products have calcium added into them, but non-dairy calcium can also be found in other sources as well.

Great Sources of Non-Dairy Calcium

To put these in perspective, 100 grams of milk contains 118 grams of Calcium and 100 grams of yogurt contains 111. So lets see how non-dairy calcium sources stack up — these are all 100 gram servings!

  • Raw KALE (one of our greatest super foods) has 160 grams of calcium!
  • Broccoli has 80 grams of calcium
  • Spinach has 100 grams of calcium
  • Sunflower seeds (3/4 c) have 126 grams of calcium
  • Peanuts (2/3 c) have 76 grams of calcium
  • Bitter chocolate has 78 grams of calcium
  • Whole wheat flour has 99 grams of calcium

Feel better without dairy while continuing to build and maintain strong bones! Don’t forget to do weight bearing exercises too! 🙂

Is Your Beauty Regimen Safe?!

beauty regimen, safe skincare products


Check the Safety of Your Beauty Regimen Products

Did you know that your skin is your largest organ? This large organ not only protects us, but is one of the ways we absorb and eliminate toxins. Applying toxic chemicals to our skin can result in an increased risk for cancer, allergies, and hormonal imbalance; therefore it’s important to support our skin rather than damage it.

The Environmental Working Group is a great resource to check the safety of the beauty regimen products you use in your home. Cosmetics, cleaning supplies, skin care, sunscreen, oral care, and many more products we use daily can contain ingredients that may be harmful for our health. Check the safety by searching the Environmental Working Group database. A low score 0-2 is best, 3-6 is ok, and 7-10 means we should stay away from that product. By clicking on the product you can also see how it can impact your health and why it received its rating.

Click on the link below to start checking your beauty regimen products!

Skin Deep® Cosmetics Database | Environmental Working Group.

Safe, effective, and environmentally friendly cleaning solution:

  1. Equal parts water and distilled vinegar
  2. Squeeze fresh lemon or few drops of essential oil for scent
  3. Use on windows and surfaces around your home
  4. Re-use bottle!

Better Health for 2013!

Cold Fever

Three Health tips for 2013!

Broccoli, detox, health, resolution, weight, hormones

1. Eat more veggies! You can never eat too many and very few of us eat enough of them.

2. Opt for beans, lentils, or nuts rather than meat or poultry 1x per week. Lower calories, higher fiber, and packed with nutrients!

3. Include protein and a little fat into your breakfast each morning to keep you feeling full all day.

Quinoa for Breakfast

quinoa for breakfast

Quinoa, grain, health, nutrition, holistic, naturopathic

I know, I know, it sounds crazy, but quinoa for breakfast is a great change from oatmeal! The recipe is best with bananas, but blueberries or raspberries are good too. Get creative or use what is in the fridge!


  • 1/3 cup Quinoa – see tip below!
  • 1 cup water
  • 1 cup milk – unsweetened almond or coconut are best
  • 1/8 tsp cinnamon
  •  ½ banana – sliced


  1. Add Quinoa and water to pan and bring to a boil
  2. Reduce heat to low and cook for 10 minutes
  3. Strain water and add milk
  4. Cook on med-low heat
  5. Add cinnamon and bananas
  6. Cook until quinoa is clear and serve immediately

There you have it — a delicious quinoa for breakfast recipe!


Quinoa has become famous for being “high in protein”. This isn’t entirely true… or false. Quinoa is the only grain that contains all the essential amino acids, making it great for vegetarians. However, quinoa has 1 more gram of protein per ½ cup than oatmeal does. Quinoa should still be considered a grain and is a great alternative to wheat and oatmeal so eat up!