10 Things You Didn’t Know About Nourish

taglinenourishYou’re skeptical. I get it. I would be, too. What can my program do for you that you haven’t already done yourself? Have you tried it all and nothing seems to work? It’s time for a change! If you think you know what my Nourish program is about, here’s what you might not know:

1: It’s Not a Diet

At all. It’s a way to learn a ton about your body and how it reacts to the food you are eating. Yes, we give up stuff…but not for the reasons you think. We give up the foods that are probably making you sick, tired, and unable to lose weight. We do this so you can figure out if these foods are messing with your digestion. Once you know this, you can start to heal. It’s not about following a strict plan or eating like I eat, it’s about learning to eat the way your body wants to eat.

2: You Can Do Anything For 21 Days

That’s right. You are more powerful than you think. Once you get off refined food, stimulants, and sugar  you’ll be surprised how easy it is and you will love how awesome you feel. You’ll even save money because you won’t be relying on other people to cook your food. No more fast food or take-out to feed yourself.  You know what your current diet is doing for you, give me just 21 days and discover a new way of eating.

3: What You Put In is More Important Then What You Take Out

I don’t care as much about what you’re not eating as I do what you are. Removing entire food groups is easy. Of course you’ll lose weight that way, you end up eating less calories. But is it sustainable? Should you do this long-term? What’s the health benefit? And most importantly, what are you replacing these foods with?

4: You Won’t Die Without Your Coffee

You really won’t, I promise. You might even discover that coffee is not for you. Especially if you have IBS, leaky gut, or reflux. Learn how you feel without your daily cup of Joe and then make an informed decision about it. Still not convinced? See #2.

5: Vegetables Can Taste Good

I know many of you love vegetables but if your daily repertoire consists of a side of steamed broccoli, I’m talking to you. You can expand your horizons and learn how to prepare crave-worthy veggie dishes. By learning a few chef-inspired tips and tricks, vegetables can be delicious! Beyond taste, they are your secret weapon to living a healthy life in a body you love.

6: You Don’t Have to Count Calories to Lose Weight

When you’re eating clean, calorie counting is often not necessary. When you choose clean, nutrient-rich food you will rely less on will power. Why? Because nutrients in your food signal satiety in your brain. Highly refined and processed foods lack these signaling nutrients. You know this because you can eat serving after serving of them and never feel satisfied. Calorie rich food does not always equal fullness, but nutrient rich food does!

7: You Don’t Need All That Protein

Protein is important but we try way too hard to get it. Guess what? If you’re eating enough, you’re likely getting enough. Let’s put that same effort toward getting in leafy greens and vegetables and see what amazing things happen.

8: Fruit Doesn’t Make You Fat

Let me just say this, if you’re trying to lose weight, fruit is not your problem.

9: Carbs Are Not Evil. And Neither Is Gluten (well maybe…)

Poor carbs, they are such an easy target. And yes, they can be devoid of nutrients and full of empty calories. They can also be so high in gluten and making you sick. But this is not the case for everyone. In fact, it’s not the case for most people. Most of us can eat the heck out of carbs and feel perfectly fine. Can you? It’s worth the effort to find out.

10: It Could Change Your Life, If You Let It

What you feed yourself day to day might be the most important decision you make in your life. These choices can have profound effects. They can make you sick or keep you well. Changing your diet changes your outlook and that can change your life. If you let it.

We start Monday. Learn more and get all the details right here.

Registration closes soon. Join us here.

Remember, you can participate from anywhere in the world, on your time.


vegetarian flavor bible review

Book Review: The Vegetarian Flavor Bible

The Vegetarian Flavor Bible is an essential reference for flavor pairings, nutrition information, and how-to tips for creating a plant-based diet. 

vegetarian flavor bible review

As National Nutrition Month comes to a close, I have the chance to introduce a book that will hopefully leave you inspired to get into the kitchen and create veggie-based meals. If you’ve ever asked yourself “What can I make with this?” The Vegetarian Flavor Bible, authored by award-winning Karen Page, has the answer. It’s a valuable reference to have on the kitchen counter for anyone, not just those of us who cook mainly with vegetables. More of a reference manual than a cookbook, it combines the basics of plant-based nutrition and how to maximize vegetarian flavors with in-depth lists of creative food pairings and tips.

One of the most valuable aspects of the Vegetarian Flavor Bible is its generous section on flavor matchmaking. As you know, I am big on creating simple meals with what I have on hand. I love to turn leftover black beans, some sprouts, sliced avocado, and crumbled tempeh into a week-day lunch. Since I’m pretty familiar with all of those ingredients, it comes easily to me. But what if I had never used tempeh before? The Flavor Bible’s matchmaking section describes tempeh’s flavor, its nutritional profile, tips on how to steam and marinate it, what flavors tempeh goes with, and it lists menu ideas on food pairings. Want to use tempeh in a sandwich? The flavor matchmaking guide suggests it pairs well with Russian dressing, sauerkraut, and Swiss. Tempeh Reuben, anyone? For a quick dinner idea the Flavor Bible suggests tempeh with coconut milk, collard greens, curry, and sweet potatoes and also lists the spices and complementary vegetables to go along with it.

If you’re in a vegetable rut and want to learn a few surefire ways to make them more of a focus on your plate, the Vegetarian Food Bible is worth scoping out. It will help give you the confidence to try new foods and help you make simple steps towards incorporating more real, whole foods into your lifestyle. Click here to learn more or buy the book!



Nourish: 21 Days of Clean Eating spring program starts April 13th

Fun ways to incorporate more greens in to your diet from @danielleomar

How To Eat More Greens

This post is part of the #LoveHealthy Veggie Campaign, which is all about tips, recipes, and strategies for getting more veggies into you and your family’s meals.

Fun ways to incorporate more greens in to your diet from @danielleomar

I love vegetables and especially my greens. Even though kale has become a household word these days I know that many of you are still not getting enough greens in your diet. Raise your hand if you go days without eating greens. How about weeks? Months? If it’s months, we need to talk!

One of my favorite strategies for eating more greens is to add them to my everyday dishes. I either replace another ingredient with greens or just toss them into the dish for good measure! Because they’re so versatile you can eat more greens without anyone really noticing. They just blend in like they’re supposed to be there and it becomes normal. So yes, one day you too will add kale to your oatmeal and you won’t even notice. Okay, probably not but you get the point. Hey, if you are putting kale in your oatmeal, you go, girl!  I was thinking more along the lines of these delicious examples:

Greens Replace Bread

Collard wraps

A simple switch that is so delicious and satisfying. Once you try this you will love the crunch and texture, I promise. And you can use other greens, too. Try Swiss chard, Romaine leaves, etc. I like to wrap a collard green with homemade hummus, avocado and red peppers for a quick lunch.

Greens Replace Taco Shell / Tortilla

raw salmon wraps with pistachio cream

Instead of your typical flour tortilla or wrap use Boston Bibb lettuce instead. I did that here with my salmon wraps and it was delicious! Making fajitas? Switch out the flour tortilla for Swiss chard.

 Greens Tossed with Roasted Vegetables

broccoleaf greens with butternut squash

Here I actually roasted the BroccoLeaf greens with the butternut squash and you could do the same thing with any roasted vegetable. You can also just toss the greens right before serving the roasted veggies while they’re still hot. Spinach and other “softer” greens work beautifully this way. You can even use the mixed baby green blends that are out now, as they wilt pretty easily just from the heat of the veggies.

 Greens Added to Burgers


Add chopped greens to any burger recipe for a supercharge of nutrition! I love these spinach mung bean and millet burgers from Dolly and Oatmeal but you don’t have to be a vegetarian to add greens to your burger.

Greens Mixed with Pasta

shredded kale pasta with lemon and egg

This pasta is tossed with frozen kale. I love using the frozen kale because it’s already pre-chopped, cleaned and ready to go. Frozen greens are a great way to add greens to any dish super easily.  Other ways to use frozen kale are in eggs (like these egg muffins), quiche (like this crustless kale quiche), and this cauliflower tempeh.

 Greens in Your Smoothie

arugula green smoothie

Adding greens to your smoothie is now pretty mainstream but there are still some people hesitant to try it. If you’re still one of the scared ones go with baby spinach, pineapple a bit of mint and coconut milk. You can’t go wrong with that combo.


Popcorn Spinach Salad

Here’s where I’m taking you to places you’ve never been before. Greens in popcorn. Kale chips. Green leaf powders. Green popsicles. Green brownies. The sky is the limit for using greens in everyday dishes. Get creative!


Looking for more ways to love veggies? Check out the #LoveHealthy Facebook page for recipes, tips and helpful advice all month from these awesome bloggers: