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Kick Start Your Wellness: A Guided Meditation

Your Solution to the Lunchtime Salad Rut: Salad in a Jar!

I LOVE mason jars. There is something so down home, nostalgic and satisfying about them. And the clear, heavy glass makes the perfect display window to whet your appetite. Fill the jars with simple, wholesome foods to create culinary art that feeds your taste buds, nourishes your cells and tickles your imagination! Here are a couple of my faves!

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The Busy Woman’s Fridge

“I always have to think about food because I love food! My schedule is very busy so I have to be prepared.” The fridge above belongs to a wonderfully busy Tribe Coaching client. She is a wife, mother, grandmother of more than two dozen (Wow!), and a full-time office manager in a busy medical practice. Below are her tips

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Roasted Chicken with Pesto

Pesto: 2 cups packed fresh basil (large stems removed) 3 Tbsp pine nuts (if nut-free, try sunflower seeds) 3 large cloves garlic (peeled) 2 Tbsp lemon juice 3-4 Tbsp nutritional yeast (gives it the flavor of cheese) 1/4 Tsp sea salt (plus more to taste) 2-3 Tbsp EVOO 3-6 Tbsp water (plus more as needed)   Directions: Put all

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‘Passover’ the Packaged Goods and Enjoy a Healthful Holiday: Stuffed Salmon

Passover can be an exceptionally healthy holiday if you make simple, wholesome foods and pass on the packaged goods. Fill up on lean protein, healthy fats like nuts and avocado, fruits and veggies. Enjoy this delicious, protein-packed recipe for a lighter holiday meal or a special weekday Passover meal!   Ingredients: 1 Wild Sockeye salmon fillet, skinned 1 cup

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Atara’s Recipe Pick of the Week #2 Superhero Muffins

Do NOT fear the ingredient list in this recipe. You will be forever changed by these high-protein, gluten free muffins! They are literally a meal in a muffin cup! And they are UBER delicious! I used dates and walnuts (both optional ingredients) which gave them crunch, sweetness, and texture. I also doubled the recipe because I knew they would fly in

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Atara’s Recipe Pick of the Week #1 Creamy Apple Cider Vinaigrette

Store-bought salad dressings and marinades can be a hidden source of sugar, preservatives, hydrogenated oil, high fructose corn syrup, artificial flavors and colors. And yet, it’s so easy to make a dressing that is delicious and nutritious! Here is a dressing recipe I just tested from “Run Fast, Eat Slow” by elite marathoner Shalane Flanagan & Elyse Kopecky. (Thank you

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Sprouted Grain Chili Bean Pizzawith Guacamole

I love pizza, particularly chili bean pizza, but I wanted to come up with a healthier homemade version than what you might find in a local pizza shop. It’s quick, nutritious, economical and the guac makes it richly delicious! Pizza Ingredients: 2 Trader Joe’s Sprouted Grain Pre-Made Pizza Crusts 1 28 oz can Eden Organic Black Beans, rinsed well 1 jar Salsa

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The Lemon Water Myth

The Claim: Drinking lemon water can help you burn fat and lose weight.   The Reality: The hype over lemon water likely stems from a 2008 Japanese study that linked lemons’ polyphenols – micronutrients with antioxidant properties – to less weight gain and improved fat metabolism in mice that were fed a high fat diet. The study team claimed

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