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My favorite new soup. Butternut Squash...Low calorie but rich and hearty. Packed with antioxidants (betacarotene, vitamin C), folate and fiber. Pair with crusty sourdough for a filling and satisfying meal. It also freezes well so I doubled the recipe! Note: I get my squash already peeled, seeded, and cubed at my local central market. You can also find frozen butternut squash it just doesnt need to be cooked as long.

Butternut Squash Soup

2 tablespoons extra-virgin olive oil
1 large yellow onion, chopped
½ teaspoon sea salt
1 (3-pound) butternut squash, peeled, seeded, and cubed
3 garlic cloves, chopped
1 tablespoon chopped fresh sage
1 tablespoon minced fresh rosemary
2 teaspoons of grated fresh ginger
3 to 4 cups vegetable broth
Freshly ground black pepper
1 teaspoons maple syrup(optional)
1 Tablespoons Cream (optional)

Instructions
1.Heat the oil in a pot over medium heat. Add the onion, salt, and fresh pepper and sauté until soft, 5 to 8 minutes. Add the squash and cook until it begins to soften, stirring occasionally, for 8 to 10 minutes.
2.Add the garlic, sage, rosemary, and ginger. Stir and cook 30 seconds to 1 minute, until fragrant, then add 3 cups of the broth. Bring to a boil, cover, and reduce heat to a simmer. Cook until the squash is tender, 20 to 30 minutes.
3.Let cool slightly and pour the soup into a blender, working in batches if necessary, and blend until smooth. If your soup is too thick, add up to 1 cup more broth and blend. Top with chopped parsley.

Here is a delicious recipe. High in anti inflammatory bioactive ingredients to fuel your energy and vitality.https://cooking.nytimes.com/recipes/1024947-broccoli-with-sizzled-nuts-and-dates

To make things easy look watch this video to determine what foods you can change in your daily diet. Remember, the more comfortable the change the more permanant the results so start slowly :)
We all have room for improvement!

5 Ways To Identify Ultra-Processed Foods with Chris van Tulleken Chris van Tulleken believes understanding how to identify ultra-processed foods will improve our health and well-being. Here he breaks down 5 ways to identif...

40+ years ago when I became a nutritionist, there was a shift from making food at home and a revolutionary explosion of convenience and fast food in the food industry. Since that time, we as a nation have become sicker, more sedentary and are taking more medications than ever. My work with people is to provide root cause resolution for symptoms to acheive health and wellbeing. Most of our symptoms and ailments are a result of our environment, the food, the air, the water, stress... No pill or injection can fix that. We have the power to change, to take control of our health and NOT to buy into the current system of sickness.
When organizations that set health and food policy are profiting from keeping us sicker we need to speak out and change things. Check out this video from Chris Van Tulleken and check out the bood Ultra Processed People The science behind food that isnt food.

The harsh reality of ultra processed food - with Chris Van Tulleken We're in a new age of eating, but how is ultra processed food harming our bodies - and the world?Buy Chris's book here: https://geni.us/YqqoRSubscribe for re...

Hi Everyone. Summer produce is coming in so it is time to start strategizing about how we will choose wisely to avoid over consumption of pesticides and Glyphosates. Following a plant based diet is healthy but can be detrimental to health if we arent aware of the foods that have higher amounts of pesticides. After over 30 years looking at toxic load labs it has become all too real we have all been exposed to these compounds. This is not to scare just to educate. Still eat plants :)
Always choose organic or farmers market when possible but still...scrub and wash your produces several times with running water. Peel fruit with skins like apples and pears. Check out the EWG dirty dozen for awareness.

EWG’s 2024 Shopper’s Guide to Pesticides in Produce™ Check out EWG's list to help decide when you should splurge for organic produce – part of our annual Shopper’s Guide to Pesticides in Produce™

For over 20 years I have studied nutrigenomics and counseled with individuals on how to maximize health despite their inherited genes with lifestyle and food. One of those genes slow COMT (catechol-o-methyltransferase) is responsible for metabolizing catecholamine neurotransmitters like dopamine, epinephrine and stress hormones. People with slow COMT (I have that gene) do not metabolize catechols efficiently therefore more sensitive to stress, are worriers, struggle with anxiety, have problems winding down, sleeping and have problems clearing estrogens. There are specific lifestyle habits, supplements and foods that can really help those of us with slow COMT to calm stress, sleep better, and have more energy. If you are struggling with stress, cannot sleep, get wired and tired, overthink things, are depressed, and a worrier, perhaps you have slow COMT. It is worth checking into. See the list of habits to help with slow COMT.

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70% of Americans are taking antidepressants which has been mentioned before. The question is, are they improving the symptoms of depression? Are they making things better for all the individuals that take them? It is epidemic in our society. For those of us who are struggling or have a family member struggling with depression it is important to be a very educated consumer when it comes to the side effects and possible dangers of taking these meds. I am not proposing anyone stop their medications. That is beyond my scope of practice. I do propose we all watch the film Medicating Normal. Also, Dr Peter Gotzche is an expert on the subject.

Medicating Normal | A documentary film about profit-driven psychiatry Medicating Normal is a documentary film exploring the untold story of what happens when profit-driven medicine intersects with human suffering.

What is happening to our health in this country? 70% of Americans are on antidepressants which are known to cause depression, suicidal thoughts and other side effects. Most importantly in most people they mask the ability to get to the root cause of depression. About 15 million people are taking Wegovy, Ozempic and Mounjaro and other weight loss meds. The side effects are diarrhea, nausea, stomach ache, headache, rash, dizziness, insomnia, blurred vision, low blood sugar, indigestion, anxiety, depression, gas, confusion, fatigue, gallstones, kidney damage, discouragement, and more.... What do you think we should do? It is time to take control of our bodies...mind, body and spirit. Although emergency medicine can save lives, the commercialism and chronic use of drugs does not necessarily improve quality of life for most. Medications are not the answer to vitality and longevity. Where do you think we can start to get back to a healthy way of living that doesnt require a pill? Or an extreme change in our comfort zone. You know SYMPTOMS are just the bodies way of trying to get us to pay attention to our lifestyles and habits so we will change. And the body is designed to win.

Hi Everyone,
As you can see I have not posted for quite awhile but I am back. If you are getting ready to shore up your immune system for the cold weather, dealing with joint pain, or are feeling stressed (most of us have some in this world we live in), I have a daily remedy that can help. A tea. Take 3 fresh sprigs of rosemary, 3 inches of fresh ginger peeled and sliced, and a Tablespoon of whole cloves. Bring 5 cups of spring water to a boil then add the ingredients. Boil for 20 minutes then let cool. Have a cup daily cold or hot.
All three ingredients contain compounds that have potent immune protecting and anti-inflammatory properties. The taste takes a little bitter for some but well worth getting used to!

It is so interesting that most of us look at symptoms we are having as a hidden health issue. Nine times out of 10 the symptoms are due to something we are doing.
Example: Problem: I am so dehydrated and I drink 2-3 quarts of water a day. I even add a little electrolytes but I am still dehydrated! I'm so tired and have a bad headache. It must be the heat.
Q: It could be but do you drink coffee? Or alcohol?
A: Yes coffee, but only one big cup in the morning. No alcohol.
Q: Hmmm? What else do you drink?
A: After that I just have an energy drink sometimes 2?
Q: How much caffeine is in one of your energy drinks?
A: Oh let me look...300 mg!!
See what happens if you stop the energy drink and have a decaf coffee.
10 days later.....
Q: How are you feeling.
A: I am drinking decaf coffee, no energy drinks. I have continued drinking water. I cant beleive how much energy I have. Who knew. I thought the caffeine would give me energy.

It has been quite sometime since I have posted. Honestly seeing my wonderful patients, teaching and learning from other amazing practitioners has kept me away. Now I have something to share. My collegue Stacy Seslowsky is starting up her Immunology for Dietitians course. Here is a short discription of what you will learn. She is a genius practitioner in the area of immunology among other topics. I encourage anyone in the field to take the course. It will undoubtedly give you a higher understanding of nutritional medicine. I have added an entire new approach to resolution based personalized nutritional medicine or finding the source of what the body is trying to tell us.https://youtu.be/jRvc_Ch36Qg.

IDN Promo Fall 23

I am pleased to announce our (Genomic Kitchen) Advanced Nutrigenetics and Nutrigenomics For Clinical Practice is now open for Early bird registration through January 19. The course runs Feb 27-June 28 and is a mix of pre-recorded content with > 18 hours of live work sessions. This course is hosted with my Gene Sister Gay Riley and features 3 super cool sessions focusing on Nutrition and Immunology with our very own Stacy Seslowsky!
This course helps you apply the Nutrigenetics, Nutritional Biochemistry fundamentals (our Foundation course) and critical thinking to a variety of case studies covering everything from Long Haul Covid, Auto-immune conditions, Unrelenting Migraines, Unresolved Weight Gain, Out of Control Blood Sugars and so much more. Our case studies are often introduced in live work sessions so you can practice pattern recognition and learn from each other in the group. We also help you navigate practice management with genomics, lab and supplement considerations, meal planning and of course Advanced Culinary Genomics
Early bird brings with it LOTS of bonuses including some basic clinical efficiency tips, some social media graphics and MORE. Check the website.
Brochure is below. Web link here: https://www.genomickitchen.com/advanced-genomics
Yes payment plans are available so do reach out to me directly. If you are ready for the next step, we're here!

DNA Education — The Genomic Kitchen Learn how to successfully apply nutrigenomics, nutrigenetics and culinary genomics to your clinical practice with efficacy and efficiency.