How to Make the Best at Home Salad

June 3rd, 2020
Happy June! I hope my newsletter finds you enjoying some sun and smiles, even during this dark time in our history. When I think of summer I think of salads! I recently was praised by my family for making the most delicious salad, which made me think to write this newsletter about how to make a delicious at home salad.

First, pick a mixed green with different types of lettuce Next, choose 3-4 vegetables and chop them. Always add crunch–fried onions, wanton noodles, or your favorite nut (slivered almonds, cashews or pistachios are my go too). Add a crumbled cheese–I love goat but you cant go wrong with feta or blue. And finally….make your own dressing and toss your salad with it! The dressing can be simple–olive oil, balsamic vinegar and honey is just divine! 

May Newsletter

May 7th, 2020

Its May, the sun is out, and I hope everyone is starting to enjoy the outdoors! I have been spending more and more time outside with the longer days and warmer weather. What have I been up too? Between virtual work sessions I have been homeschooling my 7 and 10 year old, enjoying long bike rides, reading a great book, and loving Netflix! I also try and cook a few meals here and there…send me an email and let me know what you are up to!


Favorite Exercise: Yoga (especially outside!)
Favorite Book: Just finished The Cactus, and currently reading My Lovely Wife
Favorite TV Show: 3rd Season of Ozark was Fantastic; Cant wait for Dead to Me to return!
Favorite Outdoor Family Activity: Toss up between Corn Hole and Golf (yes, my front lawn makes a great driving range)
Favorite New Recipe: Baked chicken cutlets with parmesan and bread crumbs topped with ricotta cheese, tomato and spinach drizzled with balsamic vinegar

Send me some of yours!

April 14th, 2020
We are over one month into social distancing, and I do hope you have found some enjoyment in what is around you as you define new routines with work and family. In order to support the mission to stay at home, I have moved my practice to 100% virtual. I have always found tremendous value in video sessions, I mean how often do we get to see each other in your own kitchen? I know that with added stress–and we all have them in different forms–its not uncommon to look to food as a way to control the unknown. Below are a few general guidelines that I have personally found helpful as I navigate these uncertain days 

  • establish a schedule for mealtimes
  • exercise 
  • daily fresh air

Don’t forget to be flexible with your routines, eat a balanced diet, and move your body in a way that feels restorative.

Recipe Corner

How many of us have turned to baking to help pass the time at home? I love to bake with my 7 and 10 year olds, but how many cookies and cupcakes can I have in the house? I have a solution! meet the single chocolate chip cookie recipe–yes, you can make one chocolate chip cookie at a time!  Enjoy the recipe below…


  • 2 Tablespoons all purpose flour
  • 1 Tablespoon brown sugar
  • 1/4 teaspoon baking powder
  • 1 tablespoon softened button
  • 1/2 tablespoon milk
  • 1-2 tablespoons chocolate chips


  1. preheat toaster oven to 350
  2. add ingredients and bake for 10 min…enjoy!

Foods for our Moods

November 21st, 2019
As the days get longer and the temperature gets colder it’s inevitable that our moods will be altered. Food can be a powerful medicine in supporting this transition….here are a few of my favorites….

Sweet Potatoes: My children’s elementary school recently had a nutrition tasting and on the menu was roasted sweet potato chips-sliced thin with a mandolin, drizzled with olive oil and salt…a great after school snack! Sweet potatoes are high in fiber, vitamin C, vitamin A, potassium, pantothenic acid (vitamin B5), niacin (vitamin B3), vitamin B6, manganese, magnesium, and copper. Magnesium especially can help manage symptoms of anxiety and depression

Eggs: Eggs often get a bad reputation; truth is, they are one of my favorite foods to recommend! Eggs (the yolk, not the white) are an excellent source of choline; choline is needed to produce acetylcholine, an important neurotransmitter for memory, mood and muscle control.

Bell Peppers: Green and red peppers are packed with Vitamin B6, an essential nutrient for normal brain development and function; Vitamin B6 helps the body make the hormones serotonin, norepinephrine, and  melatonin–which help manage stress and sleep; both of which are essential during these fall into winter months. Try slicing raw peppers and dipping them into hummus, or stuffing them with your favorite Spanish rice.

Chocolate: All of us at some point have thought about eating chocolate when we are feeling a little down…but does it really help? Scientifically speaking yes! Chocolate has been shown to improve depression and anxiety; flavonoid and methylxanthines are the key nutrients. Choose dark chocolate over milk because it has a higher percentage of cocoa; add a spoonful of natural peanut butter for a savory combination!

October 2019 Newsletter

October 23rd, 2019

The leaves are falling, the temperatures are dropping, and our taste buds are changing! I love all 4 seasons but Fall has so much to offer….especially when it comes to food! With every season the supermarket isles are changing and we get the chance to expose ourselves and those around us to different flavors.


A fall staple…I recently took my elementary school aged children apple picking…they ran through the orchards trying all the different varieties of apples. At home we made apple crisp, baked apples, and added them raw to our lunches. My favorite ingredient to include when baking apples? Pecans….


It’s everywhere! I was recently at Trader Joes and an entire section was dedicated to pumpkin! My son’s favorite cereal bars had a pumpkin flavor, ice cream has been infused with pumpkin, even granola and pancake mix had a pumpkin flavor. And don’t forget about the pumpkin seeds and pie! Pumpkin is even full of Vitamins A, C, and E-Bring on the antioxidants!


So many different varieties to try! Do u like spaghetti? Or maybe the butternut variety? Winter or acorn? Do you prefer your squash pureed in a soup or roasted with brown sugar and toasted nuts? And interestingly enough, pumpkin is also a type of squash!