Food

B Vitamins: What You Need to Know

You have probably heard at one point or another that you should take vitamins. But you have probably also heard that it’s unnecessary, and that we shouldn’t. What’s the truth? The answer is probably somewhere in the middle. In an ideal world we would get everything we need from our food as it would come from the earth without refining or processing. In an ideal…

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Dr. Samantha’s Top Tips for Kicking Sugar to the Curb

Most people eat more sugar than they think that they do. It’s everywhere. Go grab a few things from your pantry or your fridge. Spaghetti sauce. Crackers. Cereal. Yogurt. Even milk. Now, look at the label. Check out the serving size. Now, look at how much sugar is in that serving. 4.2 grams of sugar = 1 teaspoon. Now think about how this adds up.…

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Why is Sugar So Addictive?

Have you ever wondered why you can’t just eat one cookie at a time? Or why diets are so difficult to sustain? Or why you’re thinking about cookies right now instead of the words you are reading? It’s sugar, sugar! We evolved to seek out sugar. Our brains are hard-wired to make us love sweets. This was an absolutely crucial evolutionary adaptation when food was…

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To Dairy or Not to Dairy?

I first stopped eating dairy when I was a sophomore in college. I had been a vegetarian for over a year at that point, but dairy was still a staple in my diet. One day I was chatting with a friend about needing to make a little extra money and she suggested that I apply for a job at Mixed Nuts, our college food co-op. These jobs were coveted…

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How to Choose Protein Powder that’s Right For You

I’ve had so many questions about whether it’s ok to use protein powder, to do that, I decided to do a Facebook Live to answer this and any other questions you have about protein Tuesday, more at the end of the post on that. 🙂 Getting enough protein is an important part of keeping your energy up, your mood even, and your blood sugar stable. The lion’s share…

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Why You Need to Snack, and Why You Don’t!

Just like everyone doesn’t need breakfast, everyone doesn’t need to snack! Some people enjoy snacking and some people don’t- you’ve got to keep that in mind when you’re deciding about snacking. That said, whether it’s best for your health to snack is very individual (I know, I know, I’m a broken record.) And of course what you’re snacking on is important. Snacking on a snickers bar…

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Do I HAVE to eat breakfast?

gluten free breakfast

I used to spend a great deal of time trying to convince my patients how important it is to eat breakfast. The studies point to many reasons why this is the case. I even have a litany of those reasons listed in my breakfast recipe eBook. The not-breakfast people would fight me tooth and nail. I fought myself tooth and nail. The truth? I abhor breakfast. Not…

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Cook this: Gluten-free, Vegan Walnut & Goji Berry Saute

When I was in acupuncture school we had a class on Chinese Medicine dietetics. I called it ‘Chinese Home Cooking.’ My herb professor hosted this class at his home, and his wife would cook samples of all of the meals we discussed. Each meal would be made with a specific intention for addressing imbalances. Many of them contained super-foods such as goji berries that are a…

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Farm Spirit- A Vegan (& Gluten-free) Tasting Menu Beyond Delicious

My first day as a vegetarian was in spring of my freshman year in college. A high school friend was visiting and I ordered a hamburger at Friendlies (an East Coast mid range diner type of place.) My friend looked at me, slightly disgusted “you mean a flesh burger?” Uh…make that a grilled cheese. I spent the better part of the following decade a strict…

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Easy Tasty Gluten-free Chia Pudding

I grew up under the watchful eye of a stay at home mother, an architect father, a housekeeper, a posse of siblings and a dog named Tiger. In other words, my babysitter was The Brady Bunch, aka channel 5. Every day rain or shine at 5:00 I would curl up in my mom’s bed with a Tab (or Pepsi Light) and a pre-dinner snack of bologna and…

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