• FEBRUARY 11, 2020

    February is Heart Health Month

    In honor of Heart Health Month, we are going to discuss some basics for a heart-healthy lifestyle. Currently heart disease is the leading cause of death in the US, responsible for 1 in 4 deaths every year (1). Two main focuses to prevent or reverse heart disease are diet and exercise. Other factors to consider

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    • JANUARY 28, 2020

    Sweet Potato Quinoa Salad

    If you’re looking for a delicious meal to enjoy that is easy, hearty and yields seconds, look no further. The sweetness of the sweet potatoes, paired with the tang of the mustard vinegar dressing is one of my favorite flavor combinations. I also love the texture of quinoa adds paired with greens and potatoes. Once

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    • DECEMBER 16, 2019

    Lisa’a Goji Berry Bites

    ‘Tis the season for sweets and treats, but that doesn’t mean they can’t be healthy 🙂 There are many ways to create healthier and more nutritious versions of all our favorite holiday sweets, and even add some new treats into the mix to enjoy new flavors like these Goji berry cookies. The best part is

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    • DECEMBER 9, 2019

    The Importance of Community

    Importance of community can not be understated. It is one of the 6 pillars of Lifestyle Medicine, along with plant-based nutrition, exercise, stress management, avoiding tobacco/alcohol, and getting adequate sleep. We frequently discuss the benefits of eating a whole food plant based diet and also at times the importance of exercise and stress management in

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    • NOVEMBER 27, 2019

    Chia Seed Jam

    This jam is an easy spread to have on hand for the holidays, or for everyday life. Easy to alter to your tastes, this recipe only calls for 3 ingredients and takes about 10 minutes to create – start to finish. Ingredients: 1 – 1 1/2 cup frozen mixed berries 2 tbsp chia seeds either

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    • NOVEMBER 4, 2019
    Alzheimer’s Dementia

    Alzheimer’s Dementia

    Alzheimer’s Disease or dementia (AD) is typically defined as a progressive brain disorder which slowly erodes memory and thinking skills. It is the most common cause of dementia in the US. There is initially damage to neurons, causing loss of communication between neurons and ultimately destruction of the neurons.  AD typically begins with memory loss,

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    • SEPTEMBER 20, 2019

    Epigenetics, Part 2:

    Genes are not our destiny. As mentioned on our previous blog, Epigenetics Part 1, the “switching sequence” that determines which genes get activated and which get silenced, is modifiable by our lifestyle. This is a very empowering message as it suggests that even if we are dealt a bad “genetic hand” we can still enjoy

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    • SEPTEMBER 3, 2019
    Grain and Veggie Bowl, in about 30 minutes

    Grain and Veggie Bowl, in about 30 minutes

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    • AUGUST 20, 2019
    Epigenetics part 1

    Epigenetics part 1

    Let’s begin with a few definitions. Genetics is the study of all the hereditary material(DNA) in our cells. DNA is organized into unique sequences called genes and all of roughly 23000 genes that each human cell contains are neatly packaged in our cells into structures called chromosomes. Genes are responsible for traits such as hair

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    • AUGUST 4, 2019
    Chloe’s Peanut Butter Protein Balls

    Chloe’s Peanut Butter Protein Balls

    Ingredients: ¾ cup rolled oats ½ cup of smooth peanut butter(may substitute with almond butter if desired) ½ cup mini dairy-free chocolate chips 2 tbsp of ground flax seeds 2 tbsp of hemp hearts 2 tbsp of date paste ¼ tsp of vanilla See quick recipe for date paste at the end of this post.

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    • JULY 22, 2019
    Benefits of Walking

    Benefits of Walking

    Most of us know that exercise, physical activity of most any kind, is good for us. Often times, however, individuals think that something as simple as walking probably doesn’t do much good. But nothing could be farther from the truth. Walking briskly for as little as 30 minutes a day has shown to improve fitness

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    • JULY 7, 2019
    Massimo’s Minestrone Soup

    Massimo’s Minestrone Soup

    Time: 45 minutes   –   Yields 8 servings Minestrone is a healthy, classic Italian recipe which is very easy to prepare. It is also a highly customizable one, feel free to add or omit any vegetable or herb you like!   INGREDIENTS 1 large Onion, diced 2 medium-sized Carrots, diced 2 Celery sticks, diced 2 cups

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    • JUNE 24, 2019
    7 Steps to Weight Loss

    7 Steps to Weight Loss

    7 Steps to Weight Loss, where should I begin my journey? Whenever you start a new endeavor, it’s important to know where you are, get an idea of the obstacles ahead, educate yourself so you are able to surpass the obstacles, devise a plan and try your best to execute it with fidelity. In this

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    • MAY 27, 2019
    Derek’s mock Tuna with Chickpeas

    Derek’s mock Tuna with Chickpeas

    Part 1: Tofu mayonnaise: One package medium firm tofu approx. 12 oz. 1 1/2 tbsp fresh lemon juice 2 dates, pitted 1/2 tsp salt 1/4 tsp mustard powder 1/8 tsp ground pepper Combine all ingredients into a blender, blend until completely smooth.   Part 2: Chickpeas Place 1 to 1 1/2 cups of canned or

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    • MAY 12, 2019
    Mother Earth

    Mother Earth

    This is perhaps a coincidence that Mother’s Day this year is on the same day as our biweekly blog posting. In either case it seemed fitting to do this blog as a tribute to all the mothers with a special appreciation to the mother that is common to all of the wondrous creatures that inhabit

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    • APRIL 29, 2019
    Quinoa Pilaf

    Quinoa Pilaf

    Quinoa Pilaf(No oil whole plant foods recipe)   INGREDIENTS: 1 cup quinoa(white or red), preferably organic 1 ½ cups of Water ½ of medium sized Onion, chopped finely 2 tsp grated Ginger 3 cups of your favorite vegetables (use combination of: carrots(sliced into small rings), peas, broccoli(small florets), mushrooms(coarsely chopped), asparagus(cut 2-3 inches in length),

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    • APRIL 14, 2019
    Amazing benefits of Green Leafy Vegetables

    Amazing benefits of Green Leafy Vegetables

    Leafy green vegetables are definitely in season. They are abundant at grocery stores, farmer’s markets, and at a wonderful new farm share we recently came across, Plant it Forward Farms. Since they are readily available, in this week’s blog, we wanted to highlight the extraordinary benefits of these seemingly ordinary appearing plants. Examples of leafy

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    • MARCH 17, 2019
    Veena’s Dhokla

    Veena’s Dhokla

    Veena’s Dhokla(Steamed Savory Cakes) Ingredients: (for initial prep) 1 cup Sooji(cream of wheat) 1.5 tbsp of chickpea flour 1 tsp grated Ginger 1 tsp lemon juice ½ tsp Salt ¼ tsp Turmeric 2 cups of unsweetened Yogurt(almond or soy) Ingredients(later prep) 1 tsp of Eno(available at Indian grocery stores)–can substitute with ½ tsp of baking

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