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Breakfast Bowls 4 Different Ways

Vegan Mex-style Bowl

Ingredients – Sweet potato rounds or toasts, scrambled tofu, salsa, sliced avocado and power or super greens

Dairy-free, gluten-free, vegan, grain-free, egg-free

You can purchase sweet potato toasts or make your own by slicing rounds or ovals, lay on parchment covered cookie tray, drizzle with olive oil and salt and bake at 400 degrees for 20 min on each side.  Learn how to make scrambled tofu here with nutritional yeast and turmeric.  Assemble the bowl with the toasts, tofu, avocado, salsa, wilted or raw greens.

Fish Lover’s Yucca Waffle Bowl

Ingredients – Everything Swapple, smoked salmon, tomato, power greens, red onion, cucumber, and Kite Hill vegan cream cheese.

Dairy-free, gluten-free, egg-free, grain-free, pescetarian

You gotta love Swapples the waffle made with yucca root.  This is the highest carb of the four bowls in this post.  Yucca waffles contain no grain but still do have a good bit of carb. This is a great root vegetable alternative to grains for resistant starch. Some swapples are sweetened some are not so read the ingredient label for sugar.  The one pictured is the everything waffle and has no added sugars.  Heat the waffle as directed and top with smoked salmon, tomato, power greens, red onion, cucumber, and Kite Hill vegan cream cheese

Calling all Cruciferous Bowl

Ingredients – Frozen organic cauliflower rice, super or power greens, Hillary’s vegetarian sausage, fried egg, and sun-dried tomato olive oil.

Dairy-free, gluten-free, soy-free, phytonutrient rich, low-glycemic

Frozen cauliflower rice is my favorite vegetable for the breakfast bowl.  It is so versatile and available at most grocery stores.  I get it from Costco since I use so much each month.  You can go vegan or paleo. This bowl has Hillary’s vegan sausage which is a nice soy-free clean vegan sausage. I fry the egg while heating the vegan sausage on the stovetop.  Microwave ¾ cup rice in a bowl for 2 minutes and for the last 30 seconds wilt the power greens.  Add all together in a bowl with sundried tomatoes and olive oil.  Voila.

The Omnivore’s Pesto Bowl

Ingredients – Frozen organic cauliflower rice, Trader Joe’s vegan pesto, power or super greens, Applegate farms chicken sausage, fried egg

Keto-friendly, paleo, dairy-free, gluten-free, soy-free, low-glycemic

Another version of the cauliflower rice bowl that is low net carb and keto friendly.  Heat the sausage and egg stovetop. Microwave ¾ cup rice in a bowl for 2 minutes and for the last 30 seconds wilt the power greens.  Add all together in a bowl with pesto.  In this image I used TJ’s vegan pesto with kale and basil, yummy!  Other options include olive tapenade, artichoke pesto, cilantro pesto, etc.

Hungry Planet Visits Catonsville

Rebecca Snow, MS, CNS, LDN

One week this summer, while unpacking groceries, I got the wild idea of photographing the whole kit and caboodle.  I wanted to see what a week full of groceries looked like for us.  Now granted we had some frozen fish and peas we were planning to eat and there were numerous staples in the cupboard as well, i.e. vinegar, olive oil, spices etc.  But still this lot of food probably provided us with 80% of our nourishment for that week.

My inspiration…If you have never seen or read the book the Hungry Planet, it is worth a view.  Peter Menzel traveled the world documenting what people eat.  A great piece of work and eye opening to say the least.  


Some products worth highlighting…

  • Bada Bean Bada Boom are the best tasting roasted bean snack on the market IMO.  Nice protein and fiber content
  • Siete makes fabulous corn free tortilla chips
  • Nutpods are one of the best dairyfree creamers available without sugar added, very creamy!
  • Califia’s barista oat milk is much lower sugar than some earlier varieties on the market.
  • Power greens are my favorite easy vegetable. Throw a handful in any dish you are reheating.
  • Cauliflower gnocchi from Trader Joe’s.  Let me say… WOW. 
  • Sardines. Don’t be scared!  These make an easy meal/snack. They are high protein, low mercury and good source of Omega 3’s 
  • Frozen organic berries are so much more affordable than fresh. Great for smoothies and cooked breakfast cereals.
  • Bob’s red mill all purpose baking flour – the primary flours are beans which make this GF flour more nutrient dense than the average rice based GF flour.
  • Sea snax or Trader Joe’s version – great iodine source, crunchy snack that is low calorie

Soup Season Is That You!?

Kate Costello, MS, CNS, LDN

Have you noticed the cool, crisp morning air? The light starting to fade earlier and earlier each night? There are even some extra leaves on the ground! In case you haven’t noticed Mother Nature’s shifts, you have certainly seen our big box influencers (Starbucks, Target) starting their fall campaigns … pumpkin and Halloween e v e r y t h i n g!

The subtle changes of this time of year, remind me a new norm is taking root. The season of harvesting, gratitude, preparation, brilliant colors, and extra layers is here. Some of our favorite fall foods like root vegetables, squashes, and dark-leafy greens have entered our farmers markets. If anyone had a summer like mine (long-weekend travels, dinners with friends, and even a surprise engagement!) this more easeful seasonal reminder to slow down, gather, and warm up is welcomed with open arms.

Time to dust off your stock pots, crock pots, or InstaPots!

Below are our 3 favorite soups and broths to warm us up on these coming brisk days:

Rebecca Katz Magic Mineral Broth –

InstaPot Bone Broth –

Kobocha squash soup –

So long sweet summer, until next year <3

“Are you Salvage Worthy?”

A client recently told me the story of going to see a practitioner who said to her, “I don’t know if I can help you yet.  First I have to see if you are salvage worthy.” 

I was floored.  Shocked.  I thought I had heard it all. 
A patient goes to see a practitioner for healing and comes home with more trauma. 

Navigating today’s medical world can be so challenging at times.  Particularly when you are ill but your symptoms don’t fit into a box. There is no easy label or easy solution for your cluster of symptoms. 
Sometimes there is bias or judgement around body weight, age, sex.
I see this story from two lenses.  

One, as practitioner.  We must remember that our words carry power to heal or to hurt.  The decision about whether or not a patient can heal or not is not ours to make.

Two, As a patient myself.  It is important to remember to advocate for ourselves.  To not give away our power to make decisions for ourselves.  We each are the experts about our own internal experience and history.  

We can choose who we see for medical care.  When talking to a medical provider, it is important to voice concerns, to pay attention to our inner dialogue and to have courage to say what we need to say.  
When it comes to healing, there is always something we can do. 

One thing I have learned in my life and my practice, no matter how small the act, if it moves us toward positive change then it matters.
A small action can have a large reaction.  We can support the MIND with hobbies, sleep, intellectual stimulation and positive social interactions.  We can support the SPIRIT with prayer, meditation and time in nature.  We can support the BODY with water, healthy food, movement and sleep. 

We are all salvage worthy.  We matter.  We are all worth time and effort from ourselves and from our health care professionals.  Small or large, any change towards health is a good place to start.  

5 Free Wellness Behaviors

I realized the other day that so many of the things that keep me healthy are free.  There are things that I love that are not free (acupuncture, massage) but there are so many free tools too.  Self-care does not need to cost a lot of money.  

  1. Walk.  In the last few months, I have been aiming to hit 10,000 steps every day.  Before I set this goal, even though I worked out 3-5 times a week I could easily be at 3,000 steps on a work day without exercise.   I realized that even with physical activity I was sedentary 2 days a week.  This goal has really motivated me to get moving.  My husband and I now go for walks at night instead of TV or time on computer.  Whenever I go somewhere I ask myself if I can walk not drive.
  2. Meditate.  I love the Insight Timer app with free meditations.  I noticed benefits the first day I started doing 5-10 minute guided meditations.  It is such a small time investment.
  3. Sleep and more sleep. This is a daily goal of mine.  I don’t always achieve it with work-life balance. Life is full!  However I feel so much better when I get 8 hours. My outloook is better, I crave less carby stuff, and I just feel better overall.
  4. Cook.  You all know I love to cook.  Well actually, I love to eat.  So cooking ensures I get to eat healthy, yummy food every day.  It costs less than eating out and I get more steps towards my daily goal.
  5. Make time for people.  For me this could be a hug, a listening ear, making lunch dates, calling a friend, date night with my husband, etc.  This meta-analysis of 148 studies clearly established that one’s social relationships (social networks and support one gleans from their social network) are an independent risk factor for all cause mortality. In this review, social stress was more impactful than smoking, inactivity and alcohol on health!

Bread Substitutes

Sandwiches are a go to lunch for so many.  And let’s face it they are easy to transport and a familiar meal.  For most of my clients, it is a good idea to pass on the bread basket to achieve personal health goals.  Some common goals are…


 1) Reduce inflammation

2) Lose weight, lose belly fat

3) Optimize antioxidants and nutrients

4) Support a healthy microbiome and overall gut health

5) Increase energy, reduce sugar cravings

6) Optimize cholesterol and blood sugar

I am sure 200 years ago the bread was very different, more dense, more nutritious, less sweet, less chemicals, homemade. But today’s bread is different, often fortified, sugar added, highly refined, GMO’s, glyphosates and more.  There are so many creative ways to substitute bread with vegetables.  Here are a few of my favorites…

Splurging & Saving

Sometimes healthy food costs more but not always.  Eating in season and eating unprocessed, whole fruits, vegetables, beans, lentils and whole grains is not particularly expensive.  Here is a list of my favorite items to save on and favorite foods to splurge on.
4 foods I like to save on
  1. Cabbage – This cruciferous vegetable is one of the least expensive vegetables to purchase and tastes great in coleslaw or simply sauteed with butter or coconut oil, salt and caraway seeds.
  2. Water – I don’t buy water (unless I am thirsty and forgot my water bottle).  I don’t like the plastic bottles and creating waste.  So I save by drinking water at home from my faucet.  We have a sink mounted filter and several re-usable water bottles.
  3. Make my morning beverage at home.  According to the USA Today Coffee Calculator tool, the cost for at home brew for 30 years is $867- compare that to 30 years of coffee at Starbucks for a whopping $22,995!  I don’t drink coffee but even making tea at home will save moneImage result for trader joe's frozen wild blueberriesy and reduce intake of added sugars!
  4. Frozen wild blueberries – I like the ones at Trader Joe’s, They maintain their shape and firmness even when defrosted.  Blueberries are a powerhouse superfood for memory, heart health and preventing diabetes.  I like to buy them year round so getting frozen helps me save money.
4 foods I like to splurge on
  1. Coyo yogurt (plain) – Living in a dairy-free house translates to minimal yogurt options.  Most of the dairy-free yogurts have sugars, additives and don’t taste great.  Coyo yogurt changed all that! With only 3 ingredients – coconut, tapioca and probiotics, this medicinal food is delicious.  It packs a hefty caloric punch (400 kcal per container) so a little can go a long way.
  2. Nuttzo Organic PowerFuel – I love this product because it mixes 7 amazing nuts and seeds into a delicious butter.  A great boost to minerals and healthy fats, eat with apple or celery for a healthy snack.  Trader Joe’s has a cheaper version that is not organic.
  3. Sustainable healthy fish –  This is a challenging topic because there are so many elements to making smart fish choices.  Wild? Farm raised? Geographic location?  Mercury level?  Read this great article to get the low down.  Whole Foods has partnered with Seafood Watch to ensure sustainable fish choices.
  4. Maitake mushrooms – I love going to the health food store and seeing fresh maitake mushrooms – also called hen of the woods – available for purchase. They have such a delicate flavor, are great for fighting cancer, improving outcome with infectious disease and so much more. I substitute maitake in recipes that call for mushrooms like lasagna, mushroom and barley soup, etc

Image result for maitake mushrooms

Is snacking healthy?

As a nutritionist, I am often talking about healthy snacking with my clients.  The goal of healthier snacking is to reduce sugar intake, boost fiber and protein, and increase disease fighting phytonutrients (fight with color!).  By doing this, you are helping to stabilize blood sugar and achieve optimal and healthy weight.


How do you know if it is a healthy snack?

  1. You won’t feel hungry or headachy and tired 1 hour later
  2. The snack is made from whole foods
  3. There are no unrecognizable ingredients on the label
  4. There is no added sugar or artificial sweeteners in the list of ingredients


In the image below, I have laid out some of my favorite healthy snacks.

  1. Veggies with hummus
  2. Banana with almond butter
  3. Rx Bar – one of the only protein bars all from whole foods (eggs, nuts, dates)
  4. Chickpeatos (roasted garbanzo beans)
  5. Clementine
  6. Sea snax, roasted sea vegetable

You can get the full list Healthy snacks.


HOWEVER, is snacking actually good for you?  The research is mixed.  Higher sugar snacking (sweets, sodas) is associated with obesity, while higher quality snacks (nuts, fruit) is associated with healthy weight.  In some studies, overall snacking is associated with greater BMI and body weight but a causal relationship is not established.


Snacking is on the rise, due to cultural trends, marketing and food industry growth, it is estimated that for some youth, 30% of their daily calories are derived from snacks.  Snacking in teenagers leads to a greater likelihood of skipping meals.   We live in a time of excess food availability.  Decreasing children’s exposure to unhealthy snacks has been shown to increase fruit and vegetable consumption.The mixed research may be in part because some people eat 4-5 small meals a day while others eat 3 regular size meals with 2-3 snacks.  The the line between snack and meal is sometimes not well defined.  Listening to your body is good.


It is OK to feel hungry between meals.  It is a natural and healthy response to intermittently fasting.  Eating at regular times, 3 times a day provides healthy cues to your biological clock which improves sleep quality and overall immune health. Like exercise, fasting between meals provides a healthy “stress” on your body that allows your body to enhance physiological function to adapt to the stressor.  These benefits include improved cardiovascular, learning, memory and cognitive health.


My philosophy is progress not perfection.

  • Good – choose healthy snacks
  • Better – eat 3 meals a day, snacking if you are growing, pregnant, b-feeding or hypoglycemic and have increase energy demands
  • Best – Provide healthy meal structure and also listen to your body, eat when you are belly hungry and stop when you are satiated

For some snacking is a part of life.  If people are going to snack, let’s make every bite count for health and not against.



Chapelot, D. (2011). The role of snacking in energy balance: a biobehavioral approach. J Nutr, 141(1), 158-162. doi: 10.3945/jn.109.114330


Collier, R. (2013). Intermittent fasting: the science of going without. Cmaj, 185(9), E363-364. doi: 10.1503/cmaj.109-4451


O’Connor, L., Brage, S., Griffin, S. J., Wareham, N. J., & Forouhi, N. G. (2015). The cross-sectional association between snacking behaviour and measures of adiposity: the Fenland Study, UK. Br J Nutr, 114(8), 1286-12

Jello Immune Shots

I love this Jello Immune Shot recipe.  Or you can call it the Jello “No Flu” Shot

Elderberry and Vitamin C can help reduce the duration and severity of a cold or flu.  This is tasty medicine for kids of all ages.  

12 servings, 1 serving contains 750  mg Vitamin C, 1,000 mg Elderberry juice


2 cups juice. We like the Power of 7 Juice at Trader Joe’s with organic fruits and vegetables: pomegranate, tart cherry, red grape, mulberry, cranberry, blueberry, and carrot

1 rounded Tblsp of nonflavored grass fed gelatin, Great Lakes

3 rounded teaspoons of Perque Potent C guard

2 Tablespoons Gaia Elderberry syrup

Instructions for Preparing

  • Mix 1/4 cup Power of 7 juice with gelatin in a bowl.
  • Heat the remaining juice.  
  • When the juice is nice and hot, add Vitamin C and elderberry and stir well.
  • Add the juice mixture to the gelatin/juice and stir well.
  • Pour into a shallow 8 x 8 inch pan.  
  • Let cool and then put in fridge to harden.
  • Cut into 12 squares.

10 ways you can save $, improve your health and help the environment

10 ways image

You can feed 3 birds with one worm.

Call it a three-fer.

Get the FULL 11-page report HERE.



Save hundreds of dollars a year, reduce your exposure to health-disrupting chemicals from plastic bottles, and protect the environment from additional landfill waste. Benefits – less plastic bottle waste, save money, cleaner water that is filtered from various toxins.


Make coffee at home and save hundreds of dollars! According to the USA Today Coffee Calculator tool, the cost for at home brew for 30 years is $867– compare that to 30 years of coffee at Starbucks for a whopping $22,995!  Restrain from fancy coffee drinks to save calories and protect the environment from paper disposable cups. Plus, no waiting in long lines to get your java fix!


Reduce hormone and toxin intake from factory-farmed meat, improve blood sugar and lipids with increased bean consumption.  Although 1 lb of chicken and beans cost the same, beans produce 3 times more servings than chicken does, plus it requires over 10 times less fossil fuels to produce beans.


This may not be possible for everyone, but there are often ways to get more physical activity in one’s life while cutting costs. Most modern conveniences use the earth’s natural resources and spare us from physical labor, i.e. snow blower versus shoveling, cleaning your house versus hiring cleaners.  The truth is, we need more physical labor and the earth has limited resources. Conserve fossil fuels and burn your own: walking or riding a bike requires no fuel other than yours!IMG_1682



Your backyard is a medicine cabinet just waiting to be discovered.  Don’t kill those weeds, eat them! Wild weeds are nutrient dense, FREE and reduce the amount of insecticides and herbicides we pump into our ecosystems.  My favorite ways to prepare dandelion greens, chickweed, violet leaves and nettles is as an addition to pesto, salad, smoothies, quiche or green cakes.



The average woman will have between 350 and 500 periods in her lifetime, and women who use tampons will go through nearly 11,000 in her lifetime (Sutton et al, 2005).  Imagine the landfill waste!  Re-usable cups and pads can save money, 5 years of tampons is $420.  Plus the chemicals found in commercially available pads and tampons are a concern for reproductive health.


It could be easily argued that eating outside the home is a major cause of obesity in our countryjunk-food-cartoon-business-vector-character_MypvW1u_.  Let’s reclaim our kitchens for the sake of our families!  It is cheaper to eat at home and you know more about the food that is going into your body, less sugar, salt and trans fats.  Eating at home will help reduce carbon emissions from driving and increase physical activity from cooking and grocery shopping.  Create family-social time, set a good example for your children.


Even the smallest patch of soil can usually grow something… how does your garden grow?  If you don’t have a yard, use containers for green beans and tomatoes.  Keep it simple to keep cost down.  Perennials like asparagus and strawberries cut down on yearly costs.  Gardening burns calories, gets you outdoors and helps you control what chemicals are added or NOT added to your vegetables.  Locally grown produce reduces the fossil fuels necessary to get food from all over the world to your grocery store.


One man’s trash is another man’s treasure! Reduce toxin (i.e. flame retardant) exposure from new clothing, and reduce landfill waste and resources needed to produce new clothes.  Cost savings can be tremendous depending on what you find!!  Best resources are Salvation Army, Goodwill, Ebay, and Craigslist.


Cigarettes and alcohol are both addictive substances and even small amounts can affect your health.  They are both expensive habits due to taxes.  The health consequences of smoking are not debated.  Alcohol can be healthy at the rate of 1 drink daily, but larger consumption can have negative health consequences.  Reduce air pollution, harm to wildlife and litter from cigarette use.