Blog

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21 DAY REAL FOOD RESET PROGRAM

*This program is not currently available. Please check out my Culinary Nutrition Bootcamp for the newest coaching program available.  This is the gluten and dairy free real food reset your body didn't know it needed. They say it takes…
whole30 fast and easy recipes for your next challenge. Doing your first Whole30_ Start here.
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Whole30 Fast and Easy Meal Plan

In light of the newest Whole30 cookbook, I thought I would share a Whole30 Fast and Easy Meal Plan for you. You may be thinking about next month and starting a Whole30. Here's your chance to get see how fast and easy some Whole30 recipes…
healthy holiday gifts for everyone on your list
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Healthy Holiday Gifts for Everyone on Your List

It's the most wonderful time of the year...and time to pick out some healthy holiday gifts to kick off the new year in style. I pulled together a list of my favorite wellness items that will appeal to a wide variety of people on your gift list.…
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WARMING SWEET POTATO APPLE SOUP RECIPE

As soon as the weather cools I’m ready to make soup, especially this sweet potato apple soup. It’s the perfect lunch soup to share with friends, and even the kids liked it! It uses all my favorite fall flavors, apples, sweet potatoes,…
farmers-to-you-vermont-delivery
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A Review of Farmers to You

In the name of efficiency, I have been trying out a variety of grocery delivery services over the past couple of months. This past week I had the opportunity to try Farmers to You, a co-op of Vermont farms that will deliver in my area. Farm…
FALL VEGAN MEAL PLAN Recipes
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Fall Vegan Meal Plan

Over the past few years I have gotten many emails asking for more vegan recipes in my meal plans. This fall I created on full vegan meal plan highlighting the best of autumn's bounty. Pumpkins, root veggies, fall greens and more take the…

PALEO SALMON BURGERS WITH SWEET POTATO BUNS-PLUS A BONUS CASHEW CUCUMBER SAUCE

Trying to eat more fish can get boring, but have you tried to make your own salmon burgers yet? I used to purchase some ready made salmon burgers, but once I learned about the lack of quality of farmed salmon, I choose to only buy wild salmon.…
roasted sweet potatoes brussel sprout autumn paleo meal
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Autumn Paleo Meal Plan

Time to celebrate the beginning of Fall with an Autumn Paleo Meal Plan. I'm so ready for all things pumpkin, plaid, and warm. There's plenty of fresh goodness at the farmer's markets so indulge in the end of summer treasures like tomatoes, peaches,…
pumpkin spice smoothie
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Paleo Pumpkin Pie Smoothie

As we settle into fall, I find myself craving my paleo pumpkin pie smoothie. It’s like a pumpkin spice latte, without the caffeine jitters and dairy intolerance issues. I made this smoothie for some friends on my tennis team last year…
back to school meal plan with quick and easy recipes fb
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Back to School Meal Plan

Hello back to school season! It's time for a new meal plan that will help you save time, plan ahead, and make lunch packing a breeze. Well, that's the goal anyways. Life tends to get in the way of our grand plans sometimes. Those early mornings…
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DELICIOUS SUMMER RECIPE ROUND-UP

Every year I like to find a delicious summer recipe I can make over and over as new guests arrive at the beach. I learn how to make it without recipe cards or books. This keeps things simple in the kitchen during the summer months. After a day…

OUR FAVORITE LEMON CASHEW COCONUT ENERGY BALLS

Snacks are a big deal in our house. After a year of making them, these Lemon Cashew Coconut energy balls are definitely at the top of the list. They a full of real food ingredients, easy to customize, and quick to make. Both the kids and the…
Autoimmune Anti-inflammatory Meal Plan
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Autoimmune Meal Plan with Anti-inflammatory recipes

I spent the better part of this past fall learning about culinary nutrition, and I focused on creating an autoimmune meal plan for women with Hashimoto's thyroiditis. The strategies I included in those meal plans are applicable to anyone dealing…
healthy choices for dairy, milk and yogurt
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A conversation about healthy dairy options.

If you shop the grocery store lately, you are bound to have lots of questions about healthy dairy options. There is a giant wall of choices, and you need to understand the differences between conventional, organic, grass-fed, low-fat, fresh,…
allergy-seaon-meal-plan-cleansing detox salad
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Allergy Season Meal Plan: Low Histamine Diet

Do your allergies flare up in the spring? Here's an allergy season meal plan, which follows the protocol of a low histamine diet. Your food choices can help alleviate, or aggravate, allergy symptoms. Histamine is part of our natural immune…
healthy meal plans for families2019 Emily Roach Wellness
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NEED MEAL PLANNING IDEAS FOR FAMILIES? MY HEALTHY MEAL PLAN BOOK IS HERE!

Meal planning ideas for families are not easy to come by - even for the best recipe site searchers and Pinterest fans. What if someone could create a healthy meal plan for you?
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Gluten Free Meal Plan: Spring Edition

This week's menu theme is a spring gluten free meal plan. I hear from many readers their questions about adopting a gluten-free lifestyle, and what does that mean? What will they eat? I hope the recipes in this week's gluten free meal plan help…

HOW TO MAKE ALMOND MILK- IT’S EASIER THAN YOU THINK!

I have taught my eight year old daughter how to make almond milk so I think it’s time I teach all of you. It’s a lot easier than you think. With just two ingredients, almonds and water, you can create fresh almond milk. No added preservatives,…
Spring Paleo meal plan breakfast sweet potato quiche
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Spring Paleo meal plan

Welcome back to weekly meal plans! I've missed sharing some new recipes and I'll be continuing the long standing tradition here going forward. The new part I'm playing with is organizing the meal plans into searchable themes, like this week's…
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HOW TO MAKE HEALTHY GRANOLA BARS AT HOME

The quest for a delicious healthy granola bar has been a long one. Usually it needs to be a nut-free granola bar safe for school, and it has to pass the kid taste test. Plus it has to be refined sugar free, use real food ingredients, and give…

EASY CURRY CHICKEN SLOW COOKER STEW (PLUS A HOMEMADE CURRY POWDER RECIPE!)

Everyone needs quick and easy dinner recipes, and those that work in the slow cooker are even better. This easy curry chicken slow cooker stew is a favorite in our house, even with the kids! I had to share it with you for those days when you…