Healthy Kitchen R and D

March is finally here! And as St. Patrick’s Day approaches, it’s the perfect time to embrace all things green—including your veggies! Beyond celebrating the holiday with festive foods, increasing your intake of green vegetables can provide powerful health benefits, including protection against cancer. And as this month marks 10 years since my cancer diagnosis, there's no time like the present to incorporate more health into everything we eat. Green vegetables like kale, spinach, broccoli, and Brussels sprouts are packed with nutrients that help defend your body against cancer. Here’s how: ✅ Rich in Antioxidants – Leafy greens contain vitamins C, E, and beta-carotene, which help neutralize free radicals that can damage cells and potentially lead to cancer. ✅  Detoxification Support – Cruciferous vegetables (like broccoli and cabbage) contain compounds that help your liver flush out toxins and keep your body running clean. ✅  Fiber for Gut Health – A high-fiber diet has...

Treat Yourself: Why Treats Belong in a Balanced Diet Over the past 20 years of working with clients, I’ve seen countless individuals wrestle with the idea that enjoying a treat means they’ve fallen off the healthy eating bandwagon. Let me assure you, that couldn’t be further from the truth. Including treats in your diet isn’t just okay— it’s essential for balance and sustainability. Treats aren’t just about satisfying your sweet tooth or craving something salty. They can actually make you feel good emotionally, keep you from feeling deprived, and even bring people together. The key is balance . When you include treats in your routine without guilt or going overboard, you’re building a healthier relationship with food and staying on track with your goals. One way I personally embrace balance is by modifying recipes for treats that my family loves. A perfect example? Our beloved chocolate chip banana muffins. The original recipe was delicious but packed with sugar and butter (and gluten)...

People ask me all the time, "What’s the best diet out there?" Honestly, there’s no one-size-fits-all answer. What works wonders for one person might not do much for someone else. Things like genetics, gut health, and daily routine all play a huge role in how your body responds to food. That’s why a personalized approach to eating is way more effective than chasing after some so-called "perfect" diet. If you’re ready to level up your nutrition game, consider teaming up with a Registered Dietitian (like me!). An RD can help create a plan that’s tailored to your unique needs and goals, taking into account your health history and lifestyle. Personalized guidance beats guesswork every time. I'm in network with Anthem, BCBS, and Cigna, and many of my clients pay as little as $0 out of pocket.  Click here to get started! With that being said, if you’re looking for a delicious and nutritious eating style, Mediterranean cuisine is hard to beat. Packed with heart-healthy ...