New Year’s Resolutions

If you feel like you need to improve your health but feel totally overwhelmed with where to start, this post is for you. People always go into making lifestyle changes with the idea that it’s all about denial. “I can’t have the foods I love.” “I have to exercise”.

Here are some simple ideas that you can add to your busy life (and they will add years to your life!).

5 Super Easy Healthy Habits to Adopt

  1. Buy only foods that have 5 ingredients or less.  Better yet, buy foods that don’t even have a label.  People have lost weight with the 5 ingredient rule as their only change so this can be powerful.
  2. Add 1 vegetable/fruit to your meals each day.  It’s amazing how many people don’t come close to getting the minimum of 5 servings of vegetables/fruit per day and how much better they feel when they add more vegetables and plant foods to their diet.
  3. Take only 2 minutes toward a habit.  Even if you only tie your tennis shoes or dust off the treadmill in the 2 minute time slot, you will get into the habit of getting the exercise ball rolling and soon you’ll want to roll with the ball.
  4. Drink 1 extra glass of water each day.  Granted, some recommend  8  8-ounce glasses (64 ounces) per day, but one glass is a start.
  5. Take 1 minute to be in the present.  Be mindful  of yourself and the beauty of nature around you.

Add in some healthy thoughts like “I get to take care of myself” or “I am becoming a healthy person” then you definitely will be a winner in this game of a long and satisfying life.  Let me know if you give it a try!

The Best Ever Pumpkin Muffins (Made Healthier)

When someone declares a recipe “the best”, it’s always worth a try (Adapted from Lovely Little Kitchen).  However, I cannot bring myself to add the 1 cup of white sugar the recipe calls for.  Also, I feel best with more paleo/ketogenic ingredients so that is what I used.  Here is my adaptation, though it is not strictly keto or paleo.   I like that it uses the whole can of pumpkin – more moist and pumpkin-y and I don’t have a half used can of pumpkin sitting in the fridge. I like to make healthy as easy as possible so I used only one bowl instead of one for the wet and one for the dry ingredients. Enjoy!


  • 1 3/4 cup flour  (paleo flour mix, almond flour, gluten-free, oat flour, etc.)
  • 3 tablespoons date palm sugar (this replaces the white sugar and has zero calories)
  • 1/2 cup dark brown sugar (or more date palm sugar or monk fruit)
  • 2 teaspoon baking powder
  • 1/2 teaspoon salt
  • 2 teaspoons cinnamon
  • 1/4 teaspoon ground cloves
  • 1/4 teaspoon nutmeg
  • 3 eggs
  • 1 15 ounce can pure pumpkin puree
  • 1/2 cup coconut oil, melted or other oil
  • 1 teaspoon vanilla extract.


  1. Preheat the oven to 375 degrees.  Prepare a standard size muffin baking pan with paper liners or by oiling each well.
  2. Measure out the flour, sugars, baking soda, salt and spices in a medium bowl and whisk together. 
  3. Add in the eggs, pumpkin puree, oil and vanilla extract.
  4. Stir just until ingredients are mixed.
  5. Distribute batter into muffin tin. 
  6. Optional toppings – pecans, brown sugar, raisins
  7. Bake muffins for 20-22 minutes or until a toothpick inserted into the center of a muffin comes out clean.


The Best Lentil Salad, Ever

This really is the best lentil salad ever. The spices and the raisins made it very yummy and the ingredients made it healthy. Copied from

The Best Lentil Salad, Ever
2 ¼ cups (1 lb.) Du Puy lentils
1 medium red onion, diced
1 cup dried currants (you could also use raisins or other dried fruit)
1/3 cup capers

1/3 cup cold pressed, extra virgin olive oil
1/4 cup apple cider vinegar
1 Tbsp. maple syrup
1 Tbsp. strong mustard
2 tsp. salt
2 tsp. pepper
1 tsp. ground cumin
1/2 tsp. turmeric
1/2 tsp. ground coriander
½ tsp ground cardamom
1/4 tsp. cayenne pepper
¼ tsp. ground cloves
1/4 tsp. freshly grated nutmeg
¼ tsp. ground cinnamon

Optional add-ins:
Goat cheese
Fresh herbs: flat-leaf parsley, cilantro, basil
Crispy seasonal veggies 

1. Rinse lentils well, drain. Place in a pot and cover with a 3-4 inches of water, bring to a boil, reduce to simmer. Check lentils for doneness after 15 minutes, but they should take about 20 minutes in total. You will know they are cooked if they still retain a slight tooth – al dente! Overcooking the lentils is the death of this dish. Be careful!
2. While the lentils are simmering, make the dressing by placing all ingredients in a jar with a tight fitting lid and shake vigorously to combine.
3. Finely dice red onion – the salad is best if all the ingredients are about the same size. If using raisins, chop them roughly to make them a bit smaller, and do the same with the capers if they are large. 
4. When the lentils are cooked, remove from heat, drain and place under cold running water to stop the cooking process. Once cooled slightly but still a little warm, place lentils in a large serving bowl and toss with dressing. Add other onion, capers, and currants. If using other add-ins such as herbs, greens, or cheese, wait until just before serving. Otherwise, this salad can hang out in the fridge for a couple days.

Another View of the Thyroid

Abby Kurth, MPH, MS, CCN, Clinical Nutritionist + Wellness Coach,

The thyroid is a tiny little gland that has us by the throat – literally and figuratively.  This gland, located on the front part of the throat, impacts every cell in the body to regulate metabolism, and so impacts our energy and wellbeing every day.  Many people I work with don’t realize they have thyroid issues, while others are taking medication, but getting no or short term results.  Clearly, successful therapy is going to require finding the real reason behind poor thyroid function.

Primary hypothyroidism comes about when the thyroid produces less hormone due to aging, stress, thyroid gland destruction from autoimmune assault, or nutritional deficiency.  The nutrients iodine and tyrosine are required to make thyroid hormone.

When Functional Hypothyroidism is the issue, the good news is that the thyroid can make enough of the hormone T4.  The bad news is that the body cannot convert the T4 to the T3 hormone that is active in the body.  This is the person for whom basic thyroid tests may be normal, but they have all the symptoms of hypothyroidism.   Liver health and having enough of the nutrients selenium and zinc, which help the conversion is important.  It is also imperative to have normal levels of the adrenal hormone cortisol, which can become too high during stress or too low after a period of chronic stress.  There are proteins that may bind the thyroid hormone and they are increased if estrogen is too high or as a result of some medications.  Thyroid medication is one that can stimulate more binding protein and this is why some people may feel better the first month on thyroid medication, but the results don’t last.

The third scenario for our thyroid is Functional Hypometabolism.  This is where the hormone levels are adequate, but not getting into our cells .  Cells have receptor sites on their surface that allow hormones to enter and then the hormone is transported to the part of the cell where it is utilized.  High cortisol from stress can again inhibit these activities, and so adrenal gland support is often indicated when trying to help the thyroid.  Nutrient deficiencies of iron and vitamin D affect the receptors, as do autoimmune antibodies. 

If we aren’t always getting the right answer to what is happening with the thyroid, we may not be asking the right question.  A usual test of thyroid function is the TSH (Thyroid Stimulating Hormone), a hormone secreted by the pituitary gland to stimulate thyroid production.  Unfortunately this may not tell the whole story of poor thyroid conversion or cell receptivity.  Complete testing of the thyroid would include TSH, free T4 (hormone not bound to proteins), free T3,  as well as Anti-Thyroid Peroxidase (the enzyme that helps thyroid conversion), and Anti-TG Antibodies to look for autoimmune issues impacting the thyroid.

Curing Food Cravings

Moving away from unhealthy foods is one strategy to move from “Sick and Tired, to Healthy and Inspired”, and prevent lifestyle related diseases. This video gives tips for taming your taste buds, and a free handout is available by completing the information at the bottom of the page. I have seen many people overcome their cravings using the strategies presented.