A veggie-loaded chili! This recipe didn't call for beans but, in our opinion, we can't have chili without beans. So, we added some in and it was delicious! Ingredients 2 tbsp olive oil 1 large sweet onion, diced to ½" 2 stalks celery, diced to ½" 1 medium red bell pepper, diced to ½" 1 medium green bell pepper, diced to ½" 1 large sweet potato, (about 12 oz), diced to [...]
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Exciting changes are coming to Integrative Health & Wellness in January 2023! We will begin using a platform called Practice Better! To put it simply, it will make our nutrition practice better. ;) The platform offers many client features that we are very excited about! Once we implement this platform, clients will be prompted [...]
Garlic, cilantro, and lime - YUM! We served this chicken over Spanish rice and Amy's Organic refried beans. Then we topped it with avocado and tomatoes! Ingredients 3 tablespoons olive oil divided 1/4 cup fresh squeezed lime juice (Juice of 2 limes) 1/4 cup fresh chopped cilantro 1 teaspoon red chili (or pepper) flakes 4 cloves garlic minced 2 teaspoons brown sugar (we used coconut sugar instead) 3/4 teaspoon ground cumin 6 bone-in [...]
Acorn squash is one of our favorites! Enjoy this stuffed acorn squash recipe that is filled with the flavors of fall! Ingredients 2 whole acorn squash cut in half 1 tablespoon olive oil 1 lb ground turkey or ground beef 1 1/2 cups baby bella mushrooms chopped 1 cup honey crisp apples peeled + chopped in small pieces (we used white onion instead, just a personal preference [...]
A perfect fall casserole! It is made with rice, sweet potatoes, Brussels sprouts, chicken, almonds, and a few dried cranberries for topping. A delicious all in one meal! We drizzle it with olive oil before serving so that we get our healthy fats in too. ;) Yields: 8 servings Prep Time: 20 minutes Total [...]
Chimichurri is a flavorful herb sauce that is commonly used on grilled meat - if you ask us, you can put it on anything. :) Using an herb sauce, such as chimichurri, is a great way to add nutrients (and a ton of flavor!) to a meal. As you may have heard us mention [...]
Chickpeas aren't the only beans we can use to make a bean dip! This dip uses cannellini beans. It is loaded with flavor from garlic, lemon juice, lemon zest and dill (or other herbs of your choice). Enjoy this dip with your favorite vegetables! Ingredients 1 (15-oz) can white beans (drained and rinsed / we enjoy using [...]
Did you know that the cold weather months are peak season for Brussels sprouts? Brussels sprouts are a cruciferous vegetable. So, when you hear the recommendation to eat cruciferous veggies, these make the cut! Cruciferous vegetables are cool-weather vegetables, making fall and winter the perfect time to incorporate them into your meals. Why eat [...]
We were on The Morning Blend this morning! After doing several shows via Zoom, we were SO excited to be in their studio for our segment! Are food sensitivities holding you back from reaching your best health? Amanda Zagrodnik and Katie Smyczek are nutritionists from Integrative Health & Wellness and here to talk about [...]
Join us for our in-person 4-week group detox program! Dates The first presentation will take place on Thursday, September 29th, with presentations on October 6th, 12th, and 20th to follow. Times We are offering the presentations at two different times: 8:00 am and 12:00 pm. Where Presentations will take place at our Waukesha location [...]