Roasted Butternut Squash and Apple Soup

Stay warm this Fall with my new favorite soup!



(Serves 4)

-1 butternut squash

-1 yellow onion, chopped

-1 small Granny Smith apple, chopped

-1 small Gala apple, chopped

-5 thyme sprigs

-2 tablespoons butter, melted

-1 tablespoon extra virgin olive oil

-1 teaspoon sugar (optional)

-1/2 teaspoon nutmeg

-1 teaspoon cayenne (optional)

-salt and pepper

-4 cups chicken broth


1.  Heat oven to 400 degrees F.  Line a baking sheet with foil.  

2.  Place squash in the microwave for about 4-5 minutes so that it’s softened and easier/safer to cut.  Remove both ends of the squash, then cut in half lengthwise.  Peel the tough, outer skin and remove the “guts” from the inside of the squash.  Continue to cut the squash into smaller, bite-size pieces.

3.  Place the squash in a bowl with the melted butter and thyme leaves, then generously salt and pepper.  Place on the lined baking sheet and cook in the oven for 40 minutes, flipping halfway through.  The squash should be tender enough to pierce with a fork at the end of cooking.

4.  When the squash has cooked for 20 minutes, heat a large stockpot over medium-high heat, and add the olive oil.  When the oil is hot, add the onions and optional sugar (generally I wouldn’t recommend sugar, but since this is a lot of soup, it’s hardly any sugar per serving).  Add the apples, nutmeg, salt, and pepper.  Cook for about 20 minutes, or until soft and fragrant. 

5.  In batches, add the cooked squash and onion/apple mixture to the blender along with a cup of chicken broth with each batch.  Blend until smooth.  Continue to add the squash, onions, apples and broth.  Season with salt and pepper to taste and garnish with thyme.  Enjoy!

Beat PMS Symptoms Naturally

I’ve received several requests now for a post on PMS and how to naturally deal with unwelcomed period bullshit.  You know, the bloating, the unhealthy cravings, the cramps, the mood swings… It can be a total downer, although I’ve learned to view my period as a cleansing process for the body to make the whole situation a more pleasant experience.  A positive attitude is everything in life, but sometimes you also need a little help to minimize symptoms.  Here are some of my top recommendations for reducing PMS discomfort:


When I was younger, a friend and I used to have a “fuck you, period!” ritual every month where we’d pig out on burgers, chili cheese fries and milkshakes at a local diner.  Why is it that when we get our periods we often crave the foods that feel good in the moment, but actually make our symptoms worse?

It wasn’t until I replaced the crap for nutritious, wholesome, REAL food that I really noticed a big reduction in my PMS symptoms.  Eating nutritious foods rich in vitamins, minerals, and antioxidants is what the body thrives on, especially during that time of the month.  Fill up on alkalizing foods like leafy green vegetables and fruit, healthy fats high in omega-3s like salmon, nuts or chia seeds, and unprocessed whole grains, like quinoa or rice.  Eating foods rich in potassium, calcium, and magnesium will help reduce cramps, so eat bananas, dark chocolate (the darker the better), and spinach.  If you’re craving meat, eat some red meat (preferably grass-fed organic).  It’ll help restore depleted iron levels. Feeling bloated?  Drink plenty of water, but also eat foods that are natural diuretics (aka, foods that make you pee more).   Parsley, pineapple, lemon, celery, ginger, cabbage, and apple cider vinegar are all examples. I like to start the morning off with my Daily Green Smoothie which is packed full of nutrients and will typically drink warm lemon water with ginger throughout the day.

Light Exercise

While some people feel like being sedentary during their periods, I’ve found that light exercise can be quite beneficial.  Exercise helps reduce stress and when I’m feeling depressed and irritable, exercise makes me feel relaxed.  Try exercises like walking, running, swimming, biking, or some gentle yoga poses like these ones here:

Essential Oils

Aromatherapy  has been used for many thousands of years as a way to lower stress levels, relieve pain, improve mood, and suppress cravings and nausea. Essential oils have even been demonstrated in lab studies to kill flu, E. coli, and cancer cells (source: Women’s Health Magazine, Cancer Tutor).  Different oils initiate different responses in the brain, which in turn, directs your nervous system to say, “relax” or “spring into action.” During or before menstruation, I recommend clary sage, lavender, chamomile, ylang-ylang, grapefruit, jasmine, or cedarwood to ease symptoms and lift your mood.  I personally like to mix a couple drops of oil with some coconut oil and rub it on my stomach if I’m experiencing discomfort.


Finally, more people are publicly acknowledging the wide-ranging medicinal benefits of the cannabis plant.  For period-related struggles, cannabis can be amazing, and a great alternative to pharmaceutical pain medications that may be harsher on the body. Cannabis rich in the compound CBD is gaining popularity due to its ability to greatly (and in most cases relatively instantly) reduce pain and inflammation while lifting your mood.   In fact, Queen Victoria, as well as many other recognizable, historical women, used CBD-rich cannabis in the 19th century to reduce her menstrual cramps (source: Project CBD).  CBD differs from THC-rich cannabis in that CBD-rich cannabis has little to no psychoactive effects or the “high” most people associate with cannabis.  It’s for this reason that strains high in CBD make it a premier choice for many users.

Remember to Breathe

This tip is for everyone, but especially for those women who get anxious, crampy, depressed, or tired during their periods.  So much can be controlled not only by the brain but by the breath.  Start by taking deep, even breaths in through your nose and out through your mouth.  If you can, incorporate some of the yoga poses from above.  Focus on your breath and remind yourself that everything will be ok!


Have comments, questions or suggestions?  Have additional methods for relieving cramps or PMS symptoms? Leave a message below, or reach me through my website.

Thanks for reading!

Forbidden Rice Veggie Bowl

Looking for an easy vegetarian recipe or an alternative to boring ole’ white or brown rice?  I’ve recently discovered Forbidden Rice, an exotic and somewhat pretentious name for black rice, and I highly recommend trying it.  I first had it at a Los Angeles restaurant called Flower Child.  It was so good that when I got home I immediately tried to recreate the recipe. There are a few reasons why I’m loving this rice.  Not only does it come out with a risotto-like texture, but the grains contain an extraordinary amount of anthocyanin, the powerful antioxidant responsible for giving certain foods like blueberries or eggplants their beautiful purple color (source: Modern Farmer).


When recreating the recipe from Flower Child, I had to do a bit of guess work.  I ended up just using whatever veggies I had leftover in the fridge, but the ones used at the restaurant were broccoli, carrot, snap peas, japonica, onion, and bok choy.  I’ve never heard of or seen japonica in a store or at a farmers market, so I left that one out. Here is how I prepared this delicious meal using what I already had on hand:


-1 cup Forbidden Rice, soaked or rinsed thouroughly and drained
-2 cups water
-1/2 chicken bouillion cube
-1 head of broccoli, chopped
-1 zucchini, chopped inot 1/4 inch rounds
-1 carrot, julienned
-1 onion, small diced
-5 cloves of garlic, small diced
-dried chili flakes
-sesame oil
-salt, pepper
-1 tablespoon ghee or butter



1- Add rinsed rice to a small pot with 2 cups water, the boullion cube and ghee (optional). *Note- I barely salt the water since the boullion contains salt.  Cook over high heat on the stove until boiling, then cover and reduce heat to low for about 20 mintues or until cooked through.  Remove from heat and leave lid on.

2- While the rice cooks, heat a medium-sized pan over medium high heat.  Add sesame to the pan.  Add the carrots and broccoli first.  Season lightly with salt and pepper and cook for about five minutes or until slightly soft.  Next, add the zucchini, onion, and garlic.  Lightly season again with salt and pepper and add the chili flakes. Add more sesame oil if necessary.  Cook about 5-6 minutes, or until everything is softened.  Turn heat to low.

3- Add the cooked rice to the pan of vegetables and toss to thoroughly combine everything.  Serve and enjoy this healthy meal!


Healthy Wings Two Ways!

It’s nearly Fall again, which means it’s time for layers, pumpkin spiced everything and football.  With NFL season gearing up, I thought it would be appropriate to share a chicken wing recipe.  But not just one recipe, two recipes!


My wings are no fry with no breading, and they’re ridiculously flavorful, mouthwatering and healthy.  I’m definitely proud of myself for these, as I just experimented in the kitchen and came out with something my friends loved.  I hope you enjoy these as much as I do!

Asian-Style Wings (aka, honey, garlic, five spice wings)



-6 organic chicken wings

-1 teaspoon sea salt

-1 teaspoon pepper

-1.5 teaspoons garlic powder

-1.5 teaspoons Chinese five spice

-1 teaspoon onion powder

-honey (preferably raw and locally-sourced)

-1 tablespoon melted ghee or butter




1- Heat oven to 450 degrees F.  Line a baking sheet with tin foil and preheat the baking sheet.  Rinse chicken and pat completely dry with paper towels.  Place in a large plastic ziplock bag.

2- In a bowl, combine the spices and mix together.  Add the spices, about a tablespoon of honey and melted ghee/butter to the bag of chicken and shake to fully coat the chicken. Remove the baking sheet from the oven.  Place the chicken on the sheet and place in the oven for 20 minutes.  After 20 minutes, flip the chicken and cook for another 20 minutes.

3- Remove from the oven.  Lightly drizzle honey over the wings and serve.



Indian-Style Wings (aka, Crispy Wings)



-6 organic chicken wings

-1 teaspoon turmeric powder

-1 teaspoon curry powder

-1 teaspoon garam masala

-1 teaspoon coriander powder

-1 teaspoon garlic powder

-1 teaspoon onion powder

-1 teaspoon cumin

-1 teaspoon sea salt

-1 teaspoon pepper

-1 tablespoon melted ghee or butter



1) Heat oven to 450 degrees F.  Line a baking sheet with tin foil and preheat the baking sheet.  Rinse chicken and pat completely dry with paper towels.  Place in a large plastic ziplock bag.

2) In a bowl, combine the spices and mix together.  Add the spices and melted ghee/butter to the bag of chicken and shake to fully coat the chicken. Remove the baking sheet from the oven.  Place the chicken on the sheet and place in the oven for 20 minutes.  After 20 minutes, flip the chicken and cook for another 20 minutes.

3- Remove from the oven and serve.


Looking for more recipes?  Check out all my other recipes on my blog, or reach me on my website.

4 Ways to Motivate Yourself When All You Want Is To Do Nothing At All

I was inspired to write this post based off how I currently feel on this cold, foggy day.  I’m working from home, and I want nothing more than to cuddle up with my dogs and hibernate.  However, that’s not an option as work has to be done. So, what do I do to motivate myself?  Here are some tips that work for me, so if you can relate to what I’m saying, please try these suggestions out!


1. Eat fat. 

Our brains are made up of about 60% fat and need fat to promote clear thinking and focus. Outdated research suggested people stay away from products containing fat, so for me growing up I typically ate fat-free products.  I can’t tell you how relieved I am to now know that healthy fats are actually an essential part of our diet.  Foods like avocado, salmon, coconut oil, organic grass-fed butter and egg yolks are all examples of healthy fats that most people should consume on a daily basis.  I personally don’t eat much dairy, but it makes me sad that I deprived myself of the delicious goodness that is whole milk and 2% Greek yogurt for so many years.  Fat-free products not only taste unsatisfying, but they are typically packed with preservatives and hidden sugars in attempt to improve flavor.  By eating more fat, especially earlier in the day, you can power your brain, enhance learning and memory, and protect yourself again future brain diseases.

To give you an idea of how I fit fats into my diet, here is an example of what I might eat in a day:

Early Morning Meal — My Daily Green Smoothie, which always includes chia seeds and hemp seeds

Breakfast — Two eggs fried in either ghee or coconut oil with vegetables sautéd in either coconut oil or olive oil over rice.

Lunch — Mixed green salad with avocado and a little olive oil with lemon and lime for dressing.

Snack — Apple with almond butter.

Dinner — Baked salmon with steamed broccoli over quinoa.

Fat sources for the day = chia seeds, hemp seeds, egg yolks, ghee, coconut oil, avocado, olive oil, almond butter and salmon.  If you focus on eating whole foods, it’s not so hard to get your daily fat!


2. Experiment with Essential Oils

Aromatherapy has been used for thousands of years to improve mood, aid with sleep, energize, fight disease, and so much more.  There’s pretty much an essential oil for just about anything you can think of.  For me, after years of taking pharmaceuticals to manage ADHD, essential oils, in addition to diet, have become my all-natural solution for staying focused.  There are different oils you can use, and there are also oils made of a combination of different scents.  My absolute favorite oil is by DoTerra and it’s called InTune.  It’s a combination of several oils, but it’s my go-to scent whenever it’s time to get working.  Other oils that work well, which are mostly found in InTune, are lavender, Roman chamomile, mandarin, ylang ylang (I love this scent!), frankincense (I love this one too!),  vetiver, and patchouli.


3. Use Cannabis

This recommendation might sound counterintuitive and also may not be a solution for everyone.  For me, I have found with certain strains of cannabis that I can manage my ADHD-tendencies.  I do live in California where just about anyone can get a medical marijuana card, so apologies to those of you who unfortunately don’t have access to legal medicine.  For those of you who do, certain strains can actually give you clarity, laser-sharp focus, and can get those creative juices flowing.  Of course, it’s always important to consult your doctor or bud tender first, since they will be able to recommend the best strains for your specific needs, but definitely ask if cannabis can be a good solution for you too.


4. Set Daily Goals 

There’s something about writing out your daily to-do list that makes it much easier to get work done during the day.  I think it’s because lists hold you accountable and help with time management.  I actually prefer to write my list the night before, so that I can know exactly what needs to be done when I wake up the following day.

The other part of goal setting, especially when you’re feeling unmotivated, is to set what I call “power hour” goals.  It doesn’t necessarily need to be an hour, but what I’ll do is set a timer for typically about 20-30 minutes and during this time I have to stay completely focused on one task, like writing a blog post.  When my timer goes off I then allow myself a five minute break to walk around and stretch. Sometimes on my break I even let myself check Facebook🙂  The point is that this system forces my lazy brain to work hard with the promise of a reward.  Because I get to take breaks I don’t get burnt out this way, not to mention I get in a little exercise!


For more tips like these, please leave a comment or drop me a line on my website.  Let’s talk!







Do You Have Rushing Woman Syndrome?


I am a big fan of Dr. Libby Weaver. She is a Nutritional Biochemist who piqued my interest in hormones and women’s health.  Take Dr. Weaver’s quiz in the video and find out if you’re a rushing woman (or man).

If you discovered you are a rushing woman, then let’s talk!  I work with women on nutrition and stress management.

4 Tips For More Restful Sleep

If you feel that a full night of rest isn’t really important, think again.  Without restful sleep and enough of it, your entire health suffers.  Sleep is important for youthful skin, mental clarity, a strong immune system and for maintaining a healthy weight.  Not to mention you’ll make healthier food and lifestyle choices then if you’re tired and lacking motivation.  Even if you eat well and exercise enough, but just aren’t seeing the results you desire, it could be your sleep to blame.


Minimize Media Time

It seems most people are on their phones all day.  I am like most people, except that once I realized that the light emitted from my phone (along will all my other devices) impacts sleep quality, I replaced checking my phone or computer before bed with better habits. What happens is that our electronics and energy-efficient lightbulbs all produce artificial light. When exposed to this light in the evenings, our bodies circadian rhythm is thrown off.  During the day, these blue lights are actually meant to keep us alert, but at night they are harmful to our health.  These artificial lights will disrupt the secretion of melatonin, the sleepy-time hormone that influences our circadian rhythm.  A lack of melatonin and working the night shift has been linked to cancer, diabetes, heart disease, and obesity (source: Harvard Health Publications).

So, what to do?  Minimize exposure to blue light at least an hour before bed.  You can also install dim red lights which have the least impact on melatonin and circadian rhythm. You can also purchase a pair of ultra-sexy, blue-blocking glasses.  They actually aren’t cute at all, but if you’re someone who has to be on your computer or up working late, I’d definitely consider buying a pair.

1. Create Calming Nighttime Habits

So now that you won’t be using your electronics before bed, you’ll need a replacement nighttime routine.  Instead of browsing Facebook in the evenings for probably the 100th time that day, I have some tips of other things to do.  Remember those things called books?  Try reading one.  Had a stressful day and have a ton of things on your mind? Journal or try coloring in a coloring book.  Feeling achy?  Take a warm shower or bath.  Have a significant other?  Talk to them.  Or try some of these other recommendations below.

2. Use Essential Oils

I have an essential oil for nearly every situation or ailment, but nighttime is when I use my oils the most.  Lavander, chamomille, ylang ylang, cedarwood, bergamot, and sandalwood are some of my personal favorites for calming my body.  There are a few ways to use essential oils, although my preferred methods are to diffuse them into the air using a diffuser, or use them topically on the soles of my feet, on my wrists, or behind my ears (the oils can be used topically on other parts of the body too).  Sometimes I will sprinkle a couple drops of oil on the bottom of my steamy shower so that the scent can rise all around me. Other times I will put a couple drops on a tissue, then rub it over my pillow. Just make sure you get quality oils, like the ones from doTerra, which are certified therapeutic grade.

3. Use Magnesium

Even if you’re getting enough magnesium in your diet, the body can actually only absorb about 50% of it.  Magnesium is beneficial for sleep in that it moves calcium for your bones to your bloodstream, thus acting as a natural muscle relaxant.  If you are someone who really struggles with sleep, I absolutely recommend taking magnesium supplements, bathing in a magnesium bath, or using magnesium oil.  To see what else magnesium can help with, check out its 101 uses.

4. Meditate

There are different ways to go about meditating, so figure out what works best for you.  To calm my mind and body before bed, I like to drape my lavender-filled eye mask over my eyes while I focus on breathing.  I start with even breathing by inhaling through my nose for about four seconds, then exhaling through my mouth for four seconds.  After breathing like this for a few breaths, I then switch it up to the 4-7-8 method so that I’m breathing in through my nose for four seconds, holding it for seven seconds, then exhaling through my mouth for eight seconds.  Try this at least three times in a row.  If I don’t do this, I also like to use the meditation app called Headspace.  It takes ten minutes of your time a day and is particularly great for those new to meditating.


Try out all these tips for quality sleep.  If you are still having trouble sleeping or are continuing to wake up feeling exhausted, then let’s talk.  Schedule a complimentary 50-minute consultation with me and we will get to the root of your health concerns!

Nourishing Beef Bone Broth

You can roll your eyes at the bone broth trend all you want, but the truth is, there’s a reason bone broth restaurants are popping up in major cities and making headlines. While I enjoy bone broth, it feels silly paying $5 for a cup of straight broth, and truth told, with this recipe I can make it better myself at home (and it’s not hard!).

Why drink bone broth?

Bone broth is essentially an anti-aging tonic.  It’s full of pure nutrients and minerals straight from the bones of animals, like chickens, beef, pork, turkey, or lamb, simmered for hours with water and roasted vegetables.  Unlike regular broth which is made with just the bones of animals, bone broth usually calls for some meat on the bones during the cooking process. Grandmothers have been making it for ages, swearing that its healing properties aid the body’s immune system and gut, alleviate inflammation and joint pain, and make skin soft and hair shiny. It makes perfect sense considering bone broth is rich in many important nutrients including phosphorus, potassium, magnesium, protein, collagen, gelatin and glycine.  Drink it regularly to aid your body in good health!


Making bone broth is easy enough. It’s recommended to use a mix of bones with and without meat, and choose bones from organically-raised animals only.  You don’t want to extract any potentially harmful additives that could’ve been given to the animals. Same goes for the rest of the ingredients in the broth.  This recipe is for beef bone broth, but you’d essentially do the same thing with this recipe as you’d do if you were using bones from a different animal.  If you so desire, which I highly recommend, you can add your favorite herbs or spices to the broth too to make it more flavorful.


-4 bones beef bones (aim for a mix of bones, some with a little meat and some without)

-1 yellow onion, quartered

-1 leek, chopped

-2 medium carrots, chopped

-2 celery stocks, chopped

-4 cloves garlic, halved lengthwise

-2 bay leaves

-2 tablespoons peppercorns

-1 tablespoon pink Himalayan sea salt or regular sea salt

-1 tablespoon apple cider vinegar



1- Preheat oven to 450 degrees F.  Place chopped onion, leek, carrots, celery and garlic into a roasting pan along with the beef bones.  Roast for 15 minutes, take out and toss the veggies, then roast for another 15 minutes. Turn oven off.

2- Fill a large stockpot with about 12 cups of water (preferably filtered) and add the bay leaves, peppercorns, salt, apple cider vinegar, and roasted vegetables and bones with any juices and scrapings from the roasting pan.  Add more water to the pot if the water doesn’t cover the bones all the way. Optional- add herbs or spices.  I added a mix of Italian herbs.

3- Cover the pot and bring to a gentle boil.  Reduce heat to simmer, and cook with the lid ajar slightly. Simmer for at least eight hours and up to 24 hours, occasionally skimming the foam and excess fat from the top with a spoon or lettuce leaf, if you have one. The longer you let the broth sit, the more flavorful it will be.

*Note- do not leave the house with the stove on or leave it on overnight while you sleep. You can always continue to simmer it the next day.

4- Remove the pot from the heat and let it cool slightly.  Discard the bones and vegetables by straining the broth with a fine-mesh sieve into a large container. I then transferred the broth to a glass mason jar and made sure to skim the rest of the fat off the top.

Store the broth in the fridge for up to five days and up to six months in the freezer.

Cheers to good health!






How To Naturally Treat ADHD

Not unlike most children, when I was younger, paying attention in class and sitting still was difficult for me. When I was 15, I diagnosed myself with Attention Deficit Hyperactivity Disorder (ADHD) and had a much easier time getting my prescription for Adderall (a medication commonly used to treat ADHD) from my doctor then I think I probably should have. “You want Adderall? No problem, I’ll prescribe you Adderall,” I clearly remember my pediatrician saying. Although my mom ended up taking me to a different doctor who diagnosed me with ADHD before prescribing the medication, for the next four years after that, I took Adderall daily, believing that I wouldn’t be as productive or successful without it. While I did have insanely sharp focus, I hated the side effects. The medication made it so that I didn’t want to eat, I couldn’t comfortably socialize, and I couldn’t sleep. But my grades in school improved dramatically enough that I convinced myself Adderall made me smarter and better at school.

By the age of 20, I decided I was done with the drug and the uncomfortable, anxious way it made me feel. When I went off it, my goal wasn’t necessarily to go cold turkey, but I wanted to test myself and see how I did in school without the drug while implementing some natural methods for concentrating. It took a little time, and I know this wouldn’t be the case for all people with an attention disorder, but I’ve found that I can absolutely be productive without medication. I believe that the following natural remedies can truly help with concentration and that either on their own or in conjunction with medication, can greatly benefit those struggling with ADHD.

Understanding the Power of the Gut

Our intestines contain a population of microbes known as gut microbiota. Microbiota contains tens of trillions of microorganisms, with at least 1000 different species of bacteria with more than 3 million genes (source: Gut Microbiota). A baby born vaginally gets her first dose of these microorganisms as soon as she exits her mother’s vagina. Children born through C-sections miss some of the bacteria that children born vaginally get.  Instead, a C-section baby gets her first bacteria from her mother’s skin and the skin of the doctors and nurses in the delivery room (source: heathline).  In either situation, from that moment on, everything affects the babies microbiota; the food she eats, the water she drinks, her environment, and the air she breathes. Although the baby can adapt to change, a loss of balance in the gut microbiota may result in dysbiosis (the opposite of symbiosis). Dysbiosis may be linked to a number of health problems such as functional bowel disorders, inflammatory bowel disease, allergies, obesity, and diabetes, to name some. According to author and doctor, Natasha Campbell-McBride, 84 percent of your immunity is located in your gut wall. And if you don’t have healthy gut flora, your immune system simply can’t function optimally (Source: GAPS Diet).



Happy gut microbes


Gut dysbiosis is also commonly found in children with ADD/ADHD and other mental health illnesses and disorders like depression, or bipolar disorder.  (source: Epidemic Answers). In my own experience, I have found that by treating the gut, I could get by without medication. Another thing I found while researching is that children with ADHD typically have low levels of dopamine, which is an important neurotransmitter that promotes feelings of calm and well-being. This is why kids with ADHD, while not typically being able to sit still for too long, have been found to sit very calmly for hours on end while playing video games, since playing video games releases dopamine. With all of this knowledge, I now have recommendations for ways to balance dopamine levels and improve gut health to naturally achieve laser sharp focus.



Eating a well-balanced diet with plenty of whole grains, vegetables, fruits, lean protein, healthy fats, and purified water will play a huge role in curbing ADHD symptoms. Eat organic whenever possible, take probiotics regularly, and check in with yourself to see how your body feels after you eat certain foods. There are a number of foods that can typically cause food allergies or sensitivities in people, such as: gluten, sugar, processed and fried foods, food colorings, dairy, alcohol, red meat, caffeine, soy, corn, and nightshade vegetables. An allergy or sensitivity to a particular food may cause symptoms of ADHD. Experiment by eliminating foods from these food groups then add them back into your diet one by one.  During this process, I recommend taking notes of your concentration, energy, digestion, and sleep before and after eating and you may just find some foods work better for your body and concentration levels than others.


Quality sleep and healthy lifestyle choices will also impact your ability to focus during the day. Most people need at least eight solid hours of sleep, which means you should begin winding down and turning off the computer, television, or any devices with a blue light at least an hour before bed. Try to steer clear of caffeine, sugar, and alcohol, as these will impact sleep quality too.



Yoga on a stand up paddle board requires a quiet, focused mind…


For both children and adults with ADHD, exercise is like medicine. It helps to get rid of excess energy, and in my own experience, I’ve found that exercise is the only time where I can pretty much turn off my mind. Exercise stimulates cognitive thinking and increases levels of dopamine, thus improving levels of concentration for hours after completion. Switching up forms of exercise, and learning new ones, have actually been found to improve organization skills, and when you combine mind-body exercises with a deep mental focus, you may even get more positive results (source: I have to switch up my exercises just to stay interested, so I like to rotate between pilates, yoga, barre, running, dance, and weight training.


Like exercise, massage also increases levels of dopamine, which is the hormone lacking in people with ADHD. The benefits of regular massage for people with ADHD have been found to result in more restful sleep, improved mood, improved social function, improved focus, and anger control. If you can’t go out and get a massage regularly, then try giving yourself a massage. You can even incorporate essential oils like lavender, frankincense, or mandarin into your massages for greater results since aromatherapy can also be a powerful tool for aiding in focus and calmness.

Work Breaks

When focusing for long periods of time is a challenge, try breaking up your workload. I’ll set a timer for myself for 20-minute periods where I power through work, followed by a brief break. During this break, I’ll do anything from stretching to browsing Pinterest, but after about five minutes I have to get back into work mode. I find these frequent and shorter work periods actually make me more productive in the long run.


Are you or is someone you know struggling with symptoms of ADHD?  Then let’s talk!  I am a Certified Integrative Nutritionist with a background in holistic health who would love to help you.




Exotic Tagine with Spices Recipe

This recipe is for those nights when you want to eat something satisfying and healthy, but have too much on your plate to put too much thought into a meal. Although it’s not a traditional African tagine recipe, it shares some of the elements of one and holds up great as leftovers for a few days. You can go totally meatless with this dish and add extra vegetables, but I’ve made it with ground turkey on one occasion and with ground pork on another and liked both these too. I recommend any of these options. Flavoring is the name of the game with this dish, so make sure your spice cabinet is well-stocked. I tend to eyeball with most spices, and I welcome you to do the same.f167d4cb-14f2-4838-8be7-3dd3da36899e.jpg

Ingredients (serves 2 people)

-1 lb. ground turkey or pork

-1 yellow onion, chopped

-4 cloves garlic, chopped

-1 tablespoon of each of the following spices: garlic powder, onion powder, ground turmeric, paprika, ground ginger, cinnamon, ground coriander, cayenne, salt, and ground pepper.

-1 can chickpeas, drained and rinsed

-1 cup uncooked jasmine rice or cous cous

-1 1/2 cups water or broth

-optional: raisins or golden raisins


1- Set oven to 400 degrees F. On the stovetop, heat a large, ovenproof skillet over medium-high heat. Once hot, add about 2 tablespoons oil to the pan. Next, add the onion, the fresh garlic, and meat to the skillet. Add all of the spices to the pan, mix in with the meat and onions, and cook until the meat is browned.

2- Add the uncooked rice, chickpeas, and water/broth to the skillet. Add a little more salt, mix together, then place in the oven covered for 40 minutes.

3- That’s it, food is ready! BE CAREFUL after removing the skillet from the oven. It’ll be HOT and I totally burned myself!

Enjoy your meal🙂