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Healthy Eating During Pregnancy:
Foods to Avoid

Healthy Eating During Pregnancy: Foods to Avoid

Eating healthy during pregnancy is vital for both the mother and the baby. Part one of this series will cover the foods that should be avoided or consumed on a very limited basis. Next week, part two, we will cover the foods that should be consumed by the mother to help support the mother’s health, as well as the health of her baby. Here is a list of foods that should not be consumed during pregnancy Raw Meat: Consuming raw or undercooked beef, poultry, or seafood can lead

Benefits of Breastfeeding for a New Mom

Benefits of Breastfeeding for a New Mom

Breast feeding has numerous health benefits for both the mother and the baby. Part one of this series covered the benefits that the baby receives when they are exclusively breastfed. This week, in part two, we will cover the health benefits for the mother. Following childbirth, breastfeeding can help to restore the mother’s state of health and breastfeeding can help to promote faster healing (1). Breastfeeding can also benefit the mother, physically, in the following ways

Benefits of Breastfeeding for Your Baby

Benefits of Breastfeeding for Your Baby

Breast feeding has numerous health benefits for both the mother and the baby. Part one of this series will cover the benefits that the baby receives when they are exclusively breastfed. Next week, part two, will cover the health benefits for the mother. From the very first feeding, breastmilk helps babies grow healthy and strong. Colostrum milk is made by the mother during pregnancy and just after birth. It is very thick and is a rich, gold color. Colostrum is very rich

Using Spices for Flavor and Health: Part 2

Using Spices for Flavor and Health: Part 2

This is Part 2 of a 2 part series on herbs and spices that you can add to your daily cooking routine to enhance your health. Cayenne Pepper Culinary Uses Leafy greens, soups, rice, and beans. It brings heat to a dish more so than it does flavor. Health Benefits Anti-catarrhal, anti-microbial, carminative, rubefacient, sialagogue, and stimulant.* Cayenne Pepper may be helpful in blocking the pain and itching in the skin nerves. It also may be useful in increasing peripheral

Zucchini Lasagna

Zucchini Lasagna

Click HERE to print recipe Nutritional Facts: Calories: 372 Fat: 26 g Protein: 27 g Carbs: 9g Fiber: 1g Kim’s Side Note: I could get 8 servings from this recipe! So the nutritional value changes to Calories: 279, Fat: 19g, Protein 20g, Carbs 7g, Fiber 1 g Need: 1 lb. grass-fed beef (80/20 mix) 3 small/medium zucchini (should yield approx. 20 oz. when prepped) 1 cup of your favorite organic pasta/marinara sauce 12 oz. whole milk ricotta cheese 4 oz. whole milk mozzarella chee

Ken's Chicken Avacado Soup

Ken's Chicken Avacado Soup

Click HERE to print recipe There is not much of a recipe here… (And you can see this soup pairs well with kimchi and red wine!) Kim’s Note: The added fat from the avocados is great for individuals following a Keto or Paleo style food plan. It is also good for those who struggle getting in their daily intake of fat or if you don’t care for eating plain avocados. To Do: Make your favorite chicken soup recipe I suggest adding ginger for a nice added flavor. My sister recommends

"Ken Kha Gai" Soup

"Ken Kha Gai" Soup

This is my spin on the traditional Tom Kha Gai soup, a chicken coconut milk soup) Click HERE to print recipe. Nutritional Facts: Servings: 4 – 16oz. servings (pint mason jars work great for portioning) Calories: 595 kcal Fat: 47.25g Carbohydrates: 9.2g Protein: 31.5g Need: • 2 cans coconut milk (full fat) • 4 cups chicken stock • 2/3 cup water • 1 lb. chicken breast • 1/4 cup red palm oil • 2 stalks of lemongrass • 2” chunk of ginger • 4-6 garlic cloves • 4 oz. mushrooms (Bel

Pumpkin Cream Chicken Casserole

Pumpkin Cream Chicken Casserole

Click HERE to print the recipe. Ingredients 1-1.5 lbs. chicken breasts, chopped into 1 inch cubes 1 medium sized spaghetti squash, cooked and shredded 1 head cauliflower, chopped 1 can pumpkin puree OR 16 oz. of pumpkin cooked and pureed in a blender 1/2 can canned coconut milk (full fat) 3 garlic cloves, minced yellow onion, diced 2 tablespoons olive oil 1 teaspoon garlic powder 1 teaspoon onion powder 1/2 teaspoon cinnamon 1/4 teaspoon nutmeg salt and pepper, to taste Instr

Tuna Tomato Salad

Tuna Tomato Salad

Click HERE to print the recipe Ingredients: 1 Large tomato 2 cups of romaine lettuce or a leafy green of your preference 1 Tbsp. Olive Oil 1 Tbsp. MCT Oil (or you could use 2 TBSP. of olive oil and omit the MCT oil) 2 tsp. of apple cider vinegar 3/4 can of tuna fish packed in water 1 Tbsp. Mayonnaise 1/2 avocado Salt and pepper to taste Directions: Chop romaine lettuce placing on the plate Mix the oils and apple cider vinegar to coat the lettuce Remove the core of the tomato.

Creamy Garlic Chicken with Zoodles

Creamy Garlic Chicken with Zoodles

Click HERE for a printable version Ingredients: 1 pound of chicken breasts, thinly sliced or diced into about 1” segments 2 Tablespoons olive oil or butter ½ cup heavy cream ½ cup chicken broth 1 tsp garlic powder 1-2 cloves garlic, minced 1 tsp italian seasoning ¾ cup cup parmesan cheese 1 cup spinach, fresh or frozen 1 cup broccoli, chopped into bit size pieces 10-12 grape tomatoes, sliced 1 cup of zucchini noodles “zoodles” (Optional) May need Corn Starch to help thicken t

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Nicole Brooker, MS, CNS-candidate

Nov 13, 2019
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Honey Roasted Brussel Sprouts and Sweet Potatoes

HERE is a printable version Prep time: 10 minutes Cook Time: 35-45 minutes Ingredients: 1 pound Brussel sprouts 1 large sweet potato 3 TB...

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Kim Ross, MS, CNS, IFMCP

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My Top 6 Foods for Cancer Prevention

Cancer – this term seems to be all too common today. According to the National Cancer Institute, 38.4% of men and women will be diagnosed...

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