You've likely heard about the many benefits of adding fish to your meal plans. Most notably, those fish that contain Omega-3 fatty acids. Sardines, wild-caught salmon, albacore tuna, mussels and rainbow trout are all good sources of Omega-3. At our house, fish is not a favorite. I've never liked … [Read more...]
Chia Seed Pudding
This simple dish is a winner all the way around for both its health benefits and its ease of preparation. Even your kids can make a batch of chia seed pudding. Sometimes they're more willing to eat foods they've helped prepare. Great for breakfast, snack or dessert, chia seed pudding is packed full … [Read more...]
No Bake Energy Bites
How often do you wish you could have a treat that tastes sweet and is really healthy for you? Oh, and and should it be fast and easy to put together? And do you want the kids to eat it too (because it's healthy)? Well, maybe you don't want the kids to eat it. That means less of this … [Read more...]
Ginger Berry Smoothie
I love my smoothies! It's how I start my day, every day. They taste great and they're the perfect way to pack in more fruits and veggies. Having a smoothie everyday is an ideal way to start adding in more plant-based foods if you're not used to eating that way. Other Benefits of a Daily … [Read more...]
How to Eat Healthy When Traveling (even with food sensitivities)
Whether you travel for work or vacation, it can be tricky business to eat healthy whole foods when you’re running through airports, hopping between airplanes or driving cross-country. It’s especially true when you have food sensitivities like I do. My food sensitivity challenge: no gluten, dairy, … [Read more...]
Healthy Coconut Milk Coffee Creamer
I love coffee with cream. I don't want to drink it black. I want my coffee to have a creamy smoothness. A creamy taste. I only have one cup of coffee per day. In the morning. It's my indulgence. But cream doesn't love me. I have a dairy intolerance so I don't associate my lovely, creamy coffee with … [Read more...]
Recipe Makeover: Healthy Tater Tot Casserole
As a child, Tater Tot Casserole was a favorite. Make a casserole and throw in some tater tots and it always seemed to taste better. As a health-conscious adult who knows the importance of reading food ingredient labels, and who has multiple food sensitivities, I decided to give this recipe a … [Read more...]
Recipe Makeover: Homemade Cream of Mushroom Soup
When I was growing up, my mom always had several cans of Cream of Mushroom Soup on hand. It was a main ingredient for many a casserole or sauce. Today, even the "healthy" version of a popular brand's cream of mushroom soup contains the following ingredients: Water, Mushrooms, Modified Food … [Read more...]
Savory Toasted Seeds
Trail mix. It's become a standard healthy snack for many. With good reason! Packed with nuts and some dried fruits, it's the perfect blend of sweet, salty, and protein. Until it's not. When tree nuts are forbidden fruits, like they are for me, you have to find an alternative. When I became gluten … [Read more...]
Quinoa Black Bean Salad
Summer is here. The season of the salad. This fresh and easy salad will satisfy you year-round though. It makes not only a great side dish, but also a filling main dish for a cool, dog-days-of-summer meal. There are many grains that are packed with protein, but quinoa is higher than most. Quinoa … [Read more...]
Julie Smith is a certified Life Coach, Leadership Coach and Health Coach. She empowers others to create calm and clarity through work and life transitions. Together, they build confidence, create postive change, and greater well-being so they can lead themselves and the organizations and families they serve. Her clients include purpose-driven professionals, leaders and organizations. 
