"If you thought the FDA does a subpar job in regulating what goes into our food supply, you'll be equally appalled, if not more, on its regulation of cosmetic and personal care products. The same way you look at food labels, you should do the same for your beauty products." ~ Vanessa Cunningham, Nutrition & Wellness Expert

Fort Bragg is a tiny coastal town 150 miles north of San Francisco. You’ll find the roar of city traffic is replaced by the soothing sounds of ocean waves. Their city lights are bright stars in a black sky. The air is fresh; the water clean and clear. Secluded beaches, walks to waterfalls, dog parks, and horseback beach rides thrive. Whales live there year-around, birding abounds, and if its redwoods you want to see, then Fort Bragg is the place to be.

"Calorie density is the simplest approach to healthful eating and lifelong weight management. This common sense approach to sound nutrition allows for lifelong weight management without hunger, more food for fewer calories, and is easy to understand and follow. In addition, by following the principles of calorie density, you will also increase the overall nutrient density of your diet."

Robert Emmons, Ph.D, and the world’s leading expert on gratitude, states that it is easy to feel grateful for the good things, but no one feels grateful when times are bad. He goes on to say that it is vital to make a distinction between feeling grateful and being grateful. We cannot easily will ourselves to feel grateful, but being grateful is a choice. And when disaster strikes being grateful provides a perspective from which we can view our life in its entirety and not be overwhelmed by temporary circumstances. He also says that this perspective is hard to achieve - but totally worth it!

Bottom line is if you are consuming a food or beverage created in a lab instead of by nature, you can be assured your body doesn't recognize it, and doesn't have the enzymes necessary to break it down, metabolize or eliminate it.

The holidays are coming!!! As I shop for Thanksgiving dinner this next week, I will also begin to stock my kitchen for the holiday season. With increased gatherings, activities, and gift shopping on top of our already busy schedules, it's a time when our healthy diet can seriously suffer! While I am all for enjoying the holiday season and the extra treats it brings, I also like to "make a plan" and stock my kitchen with lots of healthy choices so I don't end up reaching for something less healthy when tired, stressed, or in a hurry.

Butternut squash is a fall favorite and shines brightest when used as a base for a rich, warming soup. It's a type of fall-harvest squash with a sweet, nutty taste. The color signals an abundance of powerhouse nutrients and it's reported to have anti-inflammatory benefits as well.

There are two kinds of fats: “good” fats that are absolutely essential to health, and "bad" fats that are extremely detrimental to our health.

I love to hike, take photographs of nature “the way God made it”, AND I love to eat healthy food! Combine them all together and I call it a self-care adventure. I hope that everyone who reads this page feels inspired to create your own nature adventures. ENJOY!

As summer's sun and fun gives way to shorter days and the slower pace of autumn, it's a natural time to yield to a quieter rhythm. Just as we see the trees shed their leaves and many animals move toward hibernation, we too can use this time to slow down our busyness, take stock of our lives, let go of what no longer serves us, and support our health. By gently cleansing physical, mental, and emotional toxins, we can greatly boost our energy and vitality in preparation for winter as well.

I attribute my Taurus rising sign to the fact that keeping my home and yard tidy and beautiful a priority for me. And it’s one of the numerous ways that I express my artistic creativity. Add in having Virgo parents and you’ll understand my strong work ethic of “taking care of business” and doing it well. AND if you know me at all, then you know that I’m passionate about healthy FOOD! So those are the topics of this week’s Welcoming Autumn blog.

I love to hike, take photographs of nature “the way God made it”, AND I love to eat healthy food! Combine them all together and I call it a self-care adventure. I hope that everyone who reads this page feels inspired to create your own nature adventures. ENJOY!

Consuming adequate protein is a REALLY important component of a healthy diet. It builds and repairs our bodies so it’s literally essential for life. This is true ALL of the time, and even MORE so when we have a health challenge.

Ethical and planetary reasons aside, there are many health reasons to reduce or avoid eating meat and pork. Research shows that “red meat” - which includes beef, lamb, and pork - along with processed products such as deli meat, ham, bacon, hot dogs, and sausage - are most dangerous when consumed frequently.

Are your mornings mayhem or magical? You get to decide. Starting your day off right is important for overall health and happiness, and having a good morning routine can help you to wake up feeling like you have direction, purpose, and energy to go about your day.

Getting enough sleep, and the right kind of sleep, is just as important as food and water for your body. Inadequate or restless sleep can sabotage the success of your health program.

My favorite aspect is that Eating for Health™ says a person’s diet “can and naturally will evolve over time with changing circumstances,” suggesting that not only is there no one right diet but there is no one diet plan that will work forever, even for the same person.

An easy, delicious, nutritious, and colorful side dish to accompany your main entree for any occasion.

Most of us have grown up brainwashed to think that "everybody needs milk" or "milk does a body good". Why? Because the dairy association has spent millions in advertising as well as providing elementary schools with beautiful, free "nutritional" teaching materials. But the truth is, it "just ain't so"!

This one-pot version was originally created by Mark Bittman. Skipping the high-fat pastry/crust used in a traditional pot pie, Bittman focused on the healthier aspects of the dish. However, the recipe I fell in love with is an even healthier version by Prevention Magazine. Since I can’t access that online anymore, I share that recipe with you here.