Cauliflower & its Health Benefits

Cauliflower & its Health Benefits

While color is generally an excellent indicator of phytochemical content, cauliflower is one exception. It’s a member of the cruciferous vegetable family, which provides a host of protective nutrients and phytochemicals. Sulforaphane, one of the active components in cauliflower and other cruciferous vegetables, have a favorable effect on hormone metabolism. Additionally, sulforaphane and indoles, another potent phytochemical, are thought to protect against breast, colon, lung, oral, esophageal, thyroid, and prostate cancer by helping detoxify cancer-causing substances and slowing tumor development. Cauliflower is also a good source of vitamin C and folate, two disease preventing nutrients that are also important for optimal functioning of immune function.

Herbs & Spices - So much to offer!

Herbs & Spices - So much to offer!

Herbs and spices – while oftentimes an afterthought, aim to move them towards center stage. When you hear the word, antioxidant, think herbs and spices. Of the top 12 richest food sources of antioxidants, 10 of them are herbs and spices. Additionally, herbs and spices offer anti-microbial and anti-inflammatory properties as well as potential protection against cardiovascular disease, neurodegeneration, type 2 diabetes, and cancer. Lastly, when you hear the word, flavor, think herbs and spices. Herbs, both fresh and dried, dramatically enhance the flavor of almost any dish without relying on unnecessary fat or salt.

Plums & Prunes - Here's the Scoop!

Plums & Prunes - Here's the Scoop!

We have a tree loaded with plums, so they’ve been on my mind a lot these days. Growing up in the Midwest, I recall enjoying the sweet taste of a plum countered with that slightly sour skin. My brother loved plums!

Plums are in the stone fruit family and rich in various nutrients, particularly vitamin A, vitamin C, and vitamin K. Vitamin A is helpful for vision, strengthening our immune function, heart, lung, and kidney health. Vitamin C is well-known for its beneficial effects on the immune system. It also plays a significant role in the production of pro-collagen, the body’s precursor to collagen and also increases the absorption of plant-sourced iron. Plums are rich in antioxidants, specifically anthocyanins, a type of polyphenols, that may help to reduce the risk of cardiovascular disease, type 2 diabetes, and cancer.

Ice Cream - Enough said...

Ice Cream - Enough said...

Yes, that’s right, you read it correctly, Ice Cream. I’m devoting a newsletter to ice cream, can you believe it?! Natalie Ice Cream, but ice cream nonetheless. Any way you look at it, people love ice cream. Maybe not each and every one of you, but almost. With the 4th of July around the corner, I wanted to share with you some seriously amazing ice cream recipes.

Cancer Survivorship - is it really that simple?

Cancer Survivorship - is it really that simple?

I would like to give a special shout-out to all of the cancer survivors out there! Well deserved, you have a day designated to Cancer Survivorship – June 6, 2021. The NCSD Foundation states that, “National Cancer Survivors Day is a celebration for those who have survived, an inspiration for those recently diagnosed, a gathering of support for families, and an outreach to the community.”

MTHFR – what is this gene?

MTHFR – what is this gene?

Add a few letters and you can likely guess what some call this gene. So, what is MTHFR? The MTHFR gene is the most well studied gene in regards to health. Methylenetetrahydrofolate reductase (MTHFR) is an enzyme produced by the MTHFR gene, hence, the name. Before we dive deeper into the significance of MTHFR, let’s first briefly discuss methylation.

Methylation is a key process that affects your stress response, inflammation, brain chemistry, energy production, immune response, detoxification, antioxidant production, cell repair, and genetic expression.

Mushrooms - a Food or Medicine?

Mushrooms - a Food or Medicine?

You may find yourself adding mushrooms to stir-fry, topping a bowl, an accompaniment to tacos, creating a sauce, or even drinking mushroom coffee. Yes, it exists. Need more? There is protein powder derived from fermented shiitake mushrooms.

Mushrooms have been used in the health arena for treating both simple and complex diseases, ranging from skin ailments to AIDS to cancer. Mushroom polysaccharides, particularly beta-glucans, are known for their immunomodulating and antitumor properties.

Lemons & Limes - Versatile & Healthy!

Lemons & Limes - Versatile & Healthy!

No doubt that lemons and limes are most famous for their vitamin C content. They offer so much more. Lemons and limes contain a variety of protective phytochemicals, including polyphenols and limonene. Limonene is found predominantly in the peel though a small amount can be found in the juice of the fruit. To list a few of the health benefits for lemons and limes:

Artichokes - Health Perks & Recipes

Artichokes - Health Perks & Recipes

Are artichokes delicious or what? Seriously, artichokes were my favorite food of all as a child.

Artichokes are good source of vitamin C, potassium, folate, and dietary fiber. They are arguably the highest fiber vegetable. A mere ½ cup portion of artichoke hearts contains ~6 grams of fiber.

Additionally, artichokes contain the flavonoid silymarin, an antioxidant that is the primary component of milk thistle. You may be most familiar with silymarin for its protective effects on the liver. Silymarin may reduce inflammation and oxidative stress and may protect DNA. Research suggests that silymarin may have some anti-cancer activity, but research is inadequate to support recommending it for patients undergoing cancer treatment. Preliminary clinical research shows that applying a specific topical product, containing an extract of silymarin (Leviaderm) significantly reduces the incidence and prolongs the time to onset of radiation-induced skin toxicity compared to a panthenol-containing cream in women with breast cancer. Furthermore, prophylactic administration of conventional form of silymarin tablets may significantly reduce the severity of radiotherapy induced mucositis and delay its occurrence in patients with head and neck cancer.

Women's Health & Hormones

Women's Health & Hormones

Let’s chat ladies...

Not feel like yourself? Feeling tired and bloated? Restless sleep and foggy headed? Unwanted weight gain? No libido? Being told it’s normal to feel this way? Let’s change that.

Yes, our hormones fluctuate as we age and that affects our health and how we feel in various ways. There are, however, ways you can take charge and feel your best.

Colorectal Cancer Awareness Month

Colorectal Cancer Awareness Month

March is colorectal cancer awareness month and rightfully so. Colorectal cancer is the third most commonly diagnosed cancer in men and women combined in the U.S. It is the second leading cause of cancer death in men and women combined in the U.S. Young onset is still on the rise. In the years 2007-2016, while the rates for people aged 55 or over dropped by 3.6% each year, the rates for people under 55 increased 2% each year. It is estimated that 68% percent of colorectal cancer deaths could be prevented with screening. So, if you're over the age of 45 (and younger if you have any family history), it may be wise to discuss your screening options with your healthcare provider.

Chili Recipes

Chili Recipes

Peanut ChiliThis recipe has been a family favorite for years - it's chocked full of vegetables. I have not yet tried this specific recipe with a different 'nut' for those that are sensitive to peanuts, but I have tried walnuts in a recipe below and it worked well. Can you prepare this recipe in 10 minutes? Not quite. It does take time to prep the ingredients, even using a food processor. BUT seriously, this one is worth it. Of the four recipes here, my family votes this the #1 favorite. I hope you too enjoy it.

Chocolate - A Bittersweet Treat

Chocolate - A Bittersweet Treat

It’s February - a perfect month to celebrate chocolate. Chocolate is a product that was enjoyed by the earliest of civilizations, and its increase in popularity and demand today has made it available globally. A versatile food, chocolate can be consumed by itself or incorporated as an ingredient into a variety of other foods, like baked goods or beverages.

Green Juices - nourishing, beautiful, & delicious!

Green Juices - nourishing, beautiful, & delicious!

It’s perfectly fitting that National Green Juice Day lands in January, the 26th to be exact. Feeling clean, healthy, fit, and happy top many of our desires. Green juices can fit into that plan. Before you give up or lose hope or feel that you’re seeking more balance, don’t worry, National Dark Chocolate Day is around the corner. More to come next month.

Metabolic Detoxification

Metabolic Detoxification

A new year is always a good time to discuss detoxification. And I’m not referring to living on lemon juice and cayenne pepper, but a full system’s reboot -- a detox plan that is well-balanced, healthy, and delicious. And therapeutic in improving your energy, restoring gut function, balancing your hormones, and more. Why? I likely don’t need to really answer that, but after all of 2020’s happenings and the holiday craziness, are you feeling your absolute best?

Healthy Holiday Recipes: Plant-based and delicious!

Healthy Holiday Recipes: Plant-based and delicious!

Wild Rice Salad with Roasted Pecans

A rich source of antioxidants and other protective plant compounds, whole grains may reduce the risk of chronic diseases, including heart disease, high blood pressure, obesity, and diabetes. The brown and wild rice add B vitamins, magnesium, fiber, and even some protein. High in vitamin E and healthful fats, nuts also provide fiber, protein, and other nutrients. Pecans are a good source of thiamin, zinc, and gamma-tocopherol (one form of vitamin E). Mighty antioxidants, berries (including cranberries) help protect against cell damage that both accelerates aging and increases disease susceptibility. They have anticancer, anti-inflammatory, antiulcerative, and antiviral properties. This salad is loaded with health and always a hit with family and friends!

Healthy Thanksgiving Recipes

Healthy Thanksgiving Recipes


While 2020 has been a challenging year to say the least, as Thanksgiving approaches, I hope that you're all able to celebrate the harvest and other blessings this past year. With a full heart and grateful spirit, I would like to share some healthful recipes with all of you that I hope you enjoy.

Garlic Mashed Cauliflower

So, why would we want to mash cauliflower? For one, it's a cruciferous vegetable rich in vitamins, minerals and antioxidants, such as glucosinolates that have a favorable effect on hormone metabolism and offer anti-cancer activity. Additionally, if you're trying to limit carbohydrates, hence limiting your consumption of mashed potatoes, mashed cauliflower may be a great alternative or merely something different and a new way to include more vegetables into your diet.

Intermittent Fasting & Potential Health Benefits

Intermittent Fasting & Potential Health Benefits

Fasting is voluntarily refraining from eating for a set period of time and has been used for many years for therapeutic and spiritual purposes. Intermittent fasting (IF) is defined as a variety of eating patterns where no or few calories are consumed for periods of time than can span 12 hours to several days, on a recurring basis, and can result in a number of different physiological responses. Time restricted fasting (TRF) is a specific type of IF in which food intake is restricted to specific time periods of the day, typically between 13 and 18 hours. TRF has been shown to improve glycemic control, increase fat oxidation, and has the potential to improve insulin signaling. This is all due in part to the increased levels of ketone bodies produced when fasting.

It's October and you know what that means - Breast Cancer Awareness Month

It's October and you know what that means - Breast Cancer Awareness Month

Over twenty-two years ago, I was involved in working with the Women's Healthy Eating & Living (WHEL) Study coordinated by the University of California, San Diego (UCSD) Cancer Center. The WHEL study, a multi-site controlled clinical trial, investigated the effect of diet on the recurrence of breast cancer in women diagnosed with early-stage breast cancer. This study is dear to my heart - who knew it would be the gateway to my career? Early on at UCSD, night after night (grad school during the day), I would sit in my cubicle and talk with women who had been diagnosed with breast cancer strategizing as to how best to adhere to particular dietary goals. Years later, I worked directly with these women at UCSF and Stanford completing their periodic assessments and teaching monthly cooking classes. Through this work, I learned about their lives, their families, their eating habits, and so much more. It was these women, WHEL study participants, who guided me in developing my passion for helping those with cancer. I will always be grateful for the WHEL study - my co-workers and the participants, who led me to fight for the cause.