Free Guide

Kick Start Your Wellness: A Guided Meditation

Appearances or True Health?

Appearances or True Health What do you value more? Are you motivated more by how you look or how you feel? Are you driven by how others perceive you or by your own self-perception? Is it more important to you to fit in or be accepted for who you are? Do you feel like you’re playing a role or

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Slaying the Sugar Dragon

Need new ways to slash sugar intake? I crave sugar like the best of them…  Yup, I do. Do I give in to it? Yup, I do. Whether I’m fortunate or unfortunate, when I do give in to the sugar habit, my mind and body let me know clear as day how they feel about my food choices. As the simple carbs

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Savor Spring’s Greatest Flavors

Welcome to Atara’s Kitchen! With all the challenges we face today, it’s nice to focus on something positive and nurturing. One of my favorite ways to show friends and family my love is by creating dishes that are scrumptious, fresh, and nourishing. Cooking is definitely a family affair in our house. My kids and I love working in the

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All Day Energy

4:00 P.M… Chocolate? Coffee? Nap?      We’ve all experienced the afternoon slump… – Heavy head. – Dragging body. – Cravings for carbs and comfort foods. – Longing for sleep. – Daydreaming. – Difficulty focusing. We all have our go-to habits when the afternoon slog sets in to power us through the rest of our day. Ideally, we would take

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Healthy Cauliflower Latkes

(Paleo, Low Carb, Low Fat) Ingredients: 2 cups cauliflower florets 2 tsp extra virgin olive oil plus olive oil in an oil atomizer 1/2 cup onion finely chopped 1/4 cup gluten free Panko breadcrumbs 1 tbsp parsley minced 2 sprigs thyme leaves only 1 egg Pinch salt and pepper pinch of each Plain 0% Greek yogurt for serving Unsweetened

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Calming Peppermint Hot Chocolate

Ingredients: 1 cup unsweetened almond milk 1 1/2 tablespoon unsweetened cocoa powder 1 1/2–3 tablespoons liquid sweetener of choice (maple syrup, agave nectar, or honey all work well) 1 drop peppermint extract   Instructions: In a small bowl, combine the cocoa powder and sweetener and stir until they are combined. Set aside. Put the milk in a small sauce

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Citrus Pumpkin Pancakes

This is truly a mouth-watering food as medicine recipe chock full of mood-stabilizing amino acids as well as potassium, magnesium, and vitamins E and A to calm the mind and strengthen the body. And what is more autumn than pumpkin?!? The Stuff You Need ½ cup cooked pumpkin 4 eggs 1 teaspoon vanilla extract 2 orange segments 4 teaspoons

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The Anti-Anxiety Diet Cookbook – Turkey Apple Kale Patties

In these crazy times I thought it would be helpful to post a kid-friendly recipe from a great cookbook called “The Anti-Anxiety Cookbook”. Food as medicine is a powerful vehicle for positive change if you are struggling with physical and/or emotional challenges. Turkey Apple Kale Patties Dark leafy greens and the tryptophan in turkey are powerful players for metabolic

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Roasted Sweet Potatoes Stuffed with Quinoa and Spinach (just OMG!)

Ingredients: 2 medium sized sweet potatoes 6 cups of baby spinach – roughly chopped 1 clove of garlic – minced 1 tbs olive oil 1 1/2 cups of cooked quinoa 1/4 cup of pecan pieces 1/4 cup dried cranberries 1 to 2 ounces of feta cheese – diced 6 twists of black pepper from a pepper mill A pinch of salt   Directions: Preheat oven to 400 degrees.

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willpower noun will·​pow·​er | \ ˈwil-ˌpau̇(-ə)r  \ Definition of willpower: the ability to control one’s own actions, emotions, or urges; also : strong determination that allows one to do something difficult.   Willpower is a trait we wish we could call on exactly when and where we need it… Like Superman showing up out of a phone booth to rescue us seconds before we get

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