Lentil Minestrone


Bean and vegetable soups -- a staple meal to keep on hand! This lentil minestrone is a flavorful favorite of ours. It is easy to make, keeps well in the fridge for easy meal prep (or freezer for later use!), and is hearty enough to be served as a meal or can be served [...]

Lentil Minestrone2021-01-21T08:52:13-06:00

Prebiotics and Probiotics


Before we get into the details of prebiotics and probiotics, let’s take a step back and briefly discuss the microbiome. In our gut, there are trillions of live microorganisms - these make up our microbiome. Of these live microorganisms, many of them are referred to as “good bacteria”; some of their functions include supporting [...]

Prebiotics and Probiotics2021-01-14T12:35:58-06:00

Carbohydrates: Simple vs. Complex


As with many topics in the nutrition world, there is a lot of controversy regarding carbohydrates. To eat or not to eat? What kind? How many? Let’s go through the basics of carbohydrates so you can have a better understanding of this widely discussed topic and make an educated decision for yourself! We believe [...]

Carbohydrates: Simple vs. Complex2021-01-07T12:19:24-06:00

Goal Setting for the New Year


Happy New Year! The new year is an exciting time; for many people it is the start of a goal-orientated change. Goal setting is a common topic of discussion year round in the field of nutrition, but it definitely gains more popularity at this time of the year! Goals are used in all walks [...]

Goal Setting for the New Year2020-12-31T13:12:32-06:00

New Year, New Program!


The new year is bringing new things for Integrative Health & Wellness! Coming 2021: our NEW lifestyle-based program! The goal of this new program is to help clients stay on track with health goals...and we will be here to help every step of the way. Let's make 2021 your healthiest year yet! When making [...]

New Year, New Program!2020-12-21T10:43:08-06:00

Recipes for Christmas


Christmas is just around the corner! We don't know about you, but we are well into the planning process for Christmas dinner. If you are in need of ideas for sides to serve at dinner - or are in need of a good cookie recipe - we are here to help! These sides will [...]

Recipes for Christmas2020-12-17T10:26:37-06:00

Using Turmeric in Cooking: Kitchari


Turmeric has gained quite the reputation in the world of nutrition and alternative medicine - and rightfully so! This warming spice does not fall short in health benefits that it provides for our bodies. Two of the main health benefits that brought turmeric into the spotlight are its anticancer and anti-inflammatory properties. In addition to [...]

Using Turmeric in Cooking: Kitchari2020-12-10T13:11:05-06:00

The Benefits of Chocolate and a Healthier Hot Chocolate Recipe


'Tis the season for hot chocolate! Warming up with a mug of hot chocolate is the perfect fix for a cold day. How to make it even better: try making yours a bit differently this year and make it with raw cacao powder! Chocolate, if is the right kind, is classified as a superfood. [...]

The Benefits of Chocolate and a Healthier Hot Chocolate Recipe2020-12-03T16:55:48-06:00

Pumpkin Bars


The season of pumpkin is still upon us! Pumpkin pie, pumpkin drinks, pumpkin energy balls (see our Instagram for two delicious recipes!), and now pumpkin bars! Canned pumpkin puree - this is different than canned pumpkin pie filling - is loaded with nutrients; pumpkin is a great source of vitamin A/beta-carotene, fiber, vitamin C, [...]

Pumpkin Bars2020-11-25T08:54:54-06:00

Phytonutrients: What Are They and What Do They Do For Us?


Phytonutrients are powerful components of plants that, when consumed, defend our health. Due to these nutrients, it has been found that individuals who consume more plant foods have a lower risk of developing chronic diseases including diabetes, heart disease, and cancer. These nutrients are also important to the health of the plant itself due [...]

Phytonutrients: What Are They and What Do They Do For Us?2020-11-19T14:50:58-06:00
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