High-protein • No bake • Naturally sweetened • Freezer friendly Watch recipe here - https://www.instagram.com/p/DUMkSxGjCZ9/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA== Makes: 8 bars Time: 40 minutes Ingredients • 1 cup all-natural peanut butter • 2/3 cup vanilla protein powder • 1/3 cup coconut flour • 3 1/2 oz dark chocolate • 1/2 tsp flaky sea salt Directions 1. Line a small baking dish with parchment paper. 2. Mix peanut butter, protein powder, and coconut flour unt

We use many paper products on a daily basis - think paper towels, toilet paper, facial tissues, paper plates, paper cups, paper wrapping, and sales receipts. These products expose us to many chemicals that can have negative health effects, including PFAS, BPA, BPS, bleaching agents, dioxins, and formaldehyde. PFAS are known as “forever chemicals” because they linger in the environment for a very long time. PFAS have been found in many paper products. One investigation found t

Cranberry Protein Cookies are soft, chewy & nourishing! Watch recipe here - https://www.instagram.com/p/DUEPLOniQbJ/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA== A sweet little reminder that dessert can support your health too. These cookies are packed with fiber, plant protein, and healthy fats to help keep blood sugar steady and cravings calm. Why we love them: • Plant-based protein for muscle repair & satiety • Oats + cinnamon for blood sugar balance • Almond butter f

Selenium is a trace mineral that is required for optimal health. This mineral plays many vital roles in several bodily processes. Selenium is not stored in the body for long periods, so regular intake of the mineral is necessary for homeostasis (Bai, et. al., 2025). Achieving the proper balance of selenium is pivotal in supporting long term health, since too much and too little can have devastating health consequences. Testing and dietary changes can help you find the right b

Its anti-inflammatory, gut-loving, and caffeine-free! Watch recipe here - https://www.instagram.com/reel/DUBx7esCSYp/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA== This warm cup does more than taste good — it supports your nervous system, digestion, joints, and hormones at the cellular level. Pro tip: use fresh turmeric and fresh ginger when possible for higher polyphenol content, stronger anti-inflammatory activity, and better flavor. Why it works: Turmeric (curcumin) he

Immune hypersensitivities encompass a wide range of symptoms from itchy skin and watery eyes, to anaphylaxis and digestive upset. Some reactions are considered allergies and others are sensitivities. All of these reactions are the immune system’s response to a specific stimulus that would not normally cause a reaction. IgE, immunoglobulin E, is the antibody response that is produced by true allergies, or type 1 hypersensitivities. The body produces IgE antibodies after exposu

High-protein. Low-carb. Tofu skeptics approved! Watch recipe here - https://www.instagram.com/reel/DTyDcifjwnq/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA== Why tofu (especially for women): Supports hormone balance (phytoestrogens) Supports bone health Supports heart health Blood-sugar friendly Choose organic tofu to avoid GMO/ultra-processed soy Bonus: why nutritional yeast is a powerhouse: Rich in B-vitamins (energy + nervous system support) Adds extra complete plant p

Looking for an alternative to mental health pharmaceuticals? Amino acid therapy may be what you’re searching for. Amino acids are small particles of broken down proteins that are used to produce neurotransmitters and hormones in the body, which directly impact our mental health and emotional state. There are twenty amino acids, nine of which are considered essential because they cannot be synthesized by the body and must be acquired through food. Amino acid supplements have b

Straining yogurt removes whey (liquid lactose + water) leaving a thicker, higher-protein, lower-sugar, probiotic-rich spread. Watch recipe here - https://www.instagram.com/reel/DT29lQgCto2/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA== Why it’s different: ~2x protein by volume Lower lactose (easier to digest) More concentrated probiotics More satiating → better blood sugar response How to make it: 2 cups full-fat organic plain yogurt ¼ tsp sea salt (optional) (any natural

These spinach & bacon egg muffins are protein-packed, blood-sugar friendly, and perfect for busy mornings or slow cozy ones alike. Meal prep once, feel good all week. Watch the recipe here - https://www.instagram.com/reel/DTvVhg-Cqn1/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA== Recipe (makes 12 muffins): Ingredients: • 1 tbsp olive oil • 1 lb pork sausage, (casings removed) or bacon ( we use beef bacon ) • 2 cups baby spinach, chopped • 16 eggs • 1/2 cup water (or milk

Most of us use laundry detergent, but we should switch to laundry soap. Detergent is made from synthetic chemicals, while soap uses natural ingredients. Making this simple switch can help you reduce your toxin load, improve your health, and reduce environmental impacts. The primary benefit of choosing natural laundry soap is improved skin health. Laundry detergents do not completely wash out of clothing, in fact, some chemicals are designed to stay on clothing to make them lo

GLP-1 agonist medications have become a common weight loss method, but there are natural ways to increase GLP-1. GLP-1 increases satiety and is naturally produced by the body in response to nutrient density, but the amount of GLP-1 released depends on the presence of certain probiotic strains. Supporting gut health through diet changes and introducing healthy bacteria via supplementation can support the natural release of GLP-1 without taking medications. An interesting stud

Many people drink sports drinks when they are not exercising, because they think that it supports their hydration. However, there are many different things to consider before buying another brightly colored sports drink.  There are different classifications of sports drinks, based on the ratio of sugar and salt in the drink. Hypotonic sports drinks contain a lower concentration of salt and sugar than the concentration that is in the body. Isotonic sports drinks contain a simi

Many vitamins, including B vitamins, can be sourced from fortified/enriched foods. However, these foods are fortified with synthetic, man-made vitamins. More than 98% of supplements also contain synthetic vitamins. These synthetic vitamins do not function like natural vitamins in the body and can cause negative health effects. Compared to whole food derived supplements, synthetic vitamins are poorly absorbed by the body, less effective, more likely to be contaminated with har

Dairy alternatives, like almond, soy, coconut, oat, cashew, pea, and rice milks, are growing in popularity. Cow’s milk is one of the most common allergens in both children and adults, and about 36% of the US population has lactose malabsorption. Many choose plant-based milk alternatives for their flavor and longer shelf life. Choosing the healthiest milk alternative can help support general health and wellness.  There are many ingredients to watch out for when cruising the ai

Excessive sugar intake has been linked to many health conditions, from obesity to cancer. Too much dietary sugar causes a spike in blood sugar that leads to insulin resistance and a host of health conditions.  Carbohydrates are the body’s primary energy source, but too many carbohydrates, especially from processed foods, can pose health risks.  “Carbohydrates are classified into two subtypes of sugar: monosaccharides, or "simple sugars" (consisting of one molecule), and disac

Many people are told that they are deficient in vitamin D, however, traditional supplementation may not be the best response and many people may not be truly deficient. Sources of vitamin D include sunlight, foods, fortified foods, and supplements. The body synthesizes vitamin D from sunlight. Spending at least 15 minutes outside everyday is sufficient to receive adequate vitamin D. Food sources that naturally contain vitamin D include cod liver oil, salmon, swordfish, tuna f

As the year comes to a close, we want to take a moment to extend our warmest holiday wishes to you and your loved ones. This season is a time for reflection, gratitude, and connection—and we couldn’t let it pass without saying thank you. To all our clients: thank you for entrusting us with your health journey. It’s a privilege to support you as you work toward your goals, overcome challenges, and invest in your well-being. Your dedication inspires us every day, and we’re trul

Thyroid issues can be frustrating and difficult to navigate. Many people are not aware of the role of thyroid hormone conversion. The pituitary gland releases TSH, which signals the thyroid to produce T4 and T3 (Walker, 2024). 94% of the hormones produced by the thyroid are T4, and only 6% are T3 (Redd, n.d.). Cells require T3, the active form of thyroid hormone, to carry out vital functions (Walker, 2024). When the conversion of T4 to T3 is not operating properly, you may ex

Whether you have a chronic disease, want to lose weight, or want to prevent future health conditions, health coaching may be right for you. Health coaches provide support, personal recommendations, and tailored plans to keep you on track with your health goals. A large body of scientific evidence, including over 100 studies, shows that health coaching is effective. “According to a recent study, coaching ‘results in clinically relevant improvements in multiple biomarker risk f