Master Her Health

  Hacking your hunger hormones can be done naturally without medications and is simpler than you think. I am going to get a little nerdy here, but fiber is magical! When we eat fiber our good gut bacteria feast on it to make short-chain fatty acids (SCFA). These SCFA's decrease inflammation, boost your immunity & reduce risk of chronic diseases. SCFA's stimulate the production of leptin, the hormone made by fat cells to tell your brain to stop eating (this happens over the long-term). There are two other appetite suppressing hormones (PYY & GLP-1), that signal our brain to stop eating on a meal to meal basis. These hormones are activated by SCFA's, and get released into our bloodstream, shoot right up into the appetite center of your brain & turn down our cravings. The flip side to your appetite suppressing hormones is ghrelin, your hunger hormone. Fiber-rich foods suppress ghrelin hormone & calm your cravings. What seems like magic to me, studies have shown...

  My daughter was curled up in bed this morning. I asked her if she was cold, and she said "I just love feeling cozy under my blanket". Who doesn't like to feel cozy? I think these recipes with warm you up like your favorite blanket as the weather gets chilly. Pumpkin Spice Oatmeal Oats are a fall breakfast staple that can be easily elevated with seasonal flavors like pumpkin spice or cinnamon. Packed with fiber and heart-healthy nutrients, oats are a great way to start your day. To make this delicious dish, cook rolled oats with oat milk or water, stir in pumpkin puree, a touch of maple syrup, and a generous sprinkle of pumpkin pie spice. Top with chopped nuts and dried fruit for added texture and flavor. ​ Apple Cinnamon Quinoa Porridge If you're looking for an oatmeal substitute that is also gluten-free, try this warm quinoa porridge. Quinoa is an excellent option for vegetarians and vegans since it is a complete protein, including all nine important amino acids. Q...

  It was Easter weekend Spring 2021. My family and I were camping in our pandemic purchased used RV on a horse farm in upstate New York. The temps dropped to the low 20’s that night and our furnace wouldn’t work. We were freezing. We snuggled together all night to stay warm. Our pancakes and hot coffee the next morning never felt so cozy. The trip was salvaged.  Here is a recipe that will make you feel just as warm and cozy (from the comforts of your home).  The rest of my family agrees.  P.S. It’s dairy-free, gluten-free, & vegan.  Enjoy with your favorite ice cream:) Schedule a free chat with me here .

  Years ago I visited a small town named Massa Lubrense on the Amalfi Coast in Italy. I ate delicious figs, olives and local fruits and vegetables, walked up and down very steep roads, and observed many locals socializing at the espresso bars. I can feel my blood pressure drop just thinking about my visit there. However, we don't all need to relocate to live long and healthy lives. We can use these places as inspiration for what a healthy enviroment and lifestyle looks like. People in the so-called 'Blue Zones' — a term coined by National Geographic Fellow and journalist Dan Buettner — are renowned for their exceptional longevity and remarkably low rates of chronic diseases. These regions, which include Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece), and Loma Linda (California, USA), have become the focus of extensive research to unveil the secrets to a long and healthy life. Unsurprisingly, a significant part of these secrets lies in their dietary ...

  As we launch into the back-to-school season (ready or not), we are all thinking about what will we send in our kids lunch that will provide the energy and nutrients needed to power through the day (without having to overthink it). Here are five tips for packing a nutritious school lunch to keep your child fueled and focused. (Psst - these same tips go for packing your own lunch, too!) The formula: Incorporate Protein Protein is a crucial component of a healthy lunch, as it helps build and repair tissues, boost the immune system, and keep you feeling full for extended periods. Try packing a sandwich made with turkey, hummus, or chicken breast, adding tofu or hard-boiled eggs to a salad, or including a container of hummus or nut butter for dipping with carrots or apple slices. Peanut butter, roasted chick peas, greek yogurt, cottage cheese, and edamame are great protein sources. I'm planning to make these no-bake chickpea energy balls:  https://plantbasedjuniors.com/blueberry-...

  I just got back from a beautiful week camping in Maine. We stayed in Camden, Acadia National Park and Kennebunkport. We were lucky because we got to Maine just in time to enjoy fresh picked wild blueberries from the local farm stands. Also, my youngest daughter discovered she loves overnight oats that I had made for our first morning. The blueberries added to the overnight oats made a winning combination and great breakfast to make at our campsite. I was able to easily continue to prep her oats every night in a mason jar by following a basic formula. There are lots of recipe variations online, but I wanted to share the base that's easy to memorize because it can be a healthy breakfast option for busy mornings. The oats are high in fiber which is good for heart health and blood sugar balance, and they provide protein too. The flax, hemp and chia provide healthy Omega-3 fats. Once you figure out how you like them, make several jars at a time and have breakfast ready to go for days....

  It can be quite the challenge to provide healthy, balanced meals for ourselves and our families. It is common within one household to have a variety of food preferences that we somehow need to please! There are picky eaters (they just change what they like with the weather), meat-lovers, vegetarians, etc. But it doesn't have to be that hard, and can actually be enjoyable! ​ Here are some of my tips to think about when creating balanced meals: ​ Utilize the Plate Method for Portion Control Portion control is one of the most important aspects of a balanced meal. A general rule of thumb is to fill half of your plate with non-starchy vegetables, a quarter with protein, and a quarter with complex carbohydrates. ​ Balance Your Macronutrients In addition to portion control, it's essential to balance your macronutrients. Macronutrients are the nutrients your body needs in large quantities, such as protein, carbohydrates, and fats. A balanced meal should contain a combination of all t...