Come Home to Yourself - Without Shame, Without Hustle, Without Hiding

"As a trusted partner in your healing, I will help you rediscover what’s already within you: the wisdom to return to balance, the courage to feel joy again, and the strength to begin anew."

A food-first, chronic-illness-aware guide to leafy greens, cereal grasses, spirulina, chlorella, cruciferous vegetables, sea greens, simple green bowls, and the questions worth asking before adding a concentrated green product.

Red Dye No. 3 is leaving U.S. foods and ingested medications. Learn what changed, what the evidence says and how to shop without food fear.

Explore what research suggests about gut health and autoimmune disease, what remains uncertain, and how to support digestion without food fear.

Discover nourishing foods that support normal immune function—without immune-boosting promises, costly overhauls or unnecessary food fear.

When you are tired, grieving or managing chronic illness, knowing that nutrition matters does not make shopping, preparing food or deciding what to eat feel easier. A useful starting point is one meal that fits the day you are actually having. Your appetite, medical needs, culture, budget and energy all deserve a place in that plan. Understand the Connection Between Food and Mood Your brain needs energy and nutrients to function. Carbohydrate foods supply glucose, an importan

Artificial sweeteners are not all the same. Coach Winona explains aspartame, stevia, gut research and how to choose without food fear.

Prep Time 10 minutes Cooking Time 5 minutes Yields 2 servings Ingredients 1 avocado 1 cup blueberries 1 cup blackberries 2 tbsps chia seeds Juice of 2 limes 1 cup almond milk 5 ice cubes Directions Wash and pat all produce dry. De-pit and score avocado and transfer to blender. Add remaining ingredients and blend on high until smooth and creamy. Credit Used with permission from The Integrative Nutrition Cookbook, 2016 Photo by DagnyWalter

Prep Time 15 minutes Cooking Time 50 minutes Yields 4-5 servings Ingredients 2 bunches asparagus 1 large yellow onion 5 stalks celery 3 cups vegetable stock (organic, homemade, and/or boxed) ¼ cup minced thyme 3 tbsps olive oil Sea salt, to taste Black pepper, to taste Directions Peel and dice onion. Wash celery and asparagus and pat dry and then chop into ¼-inch pieces. Bring olive oil to medium heat in large pot and add onion. Cook for five minutes until caramelized. Add ce

INGREDIENTS 6 dates (pitted) 1/4 cup creamy almond butter 1 tablespoon coconut oil, melted 8 tablespoons vanilla collagen protein 2 teaspoons vanilla 2 tablespoons coconut flour (or grain-free flour of your choice) 2 tablespoons shredded coconut 1/4 cup macadamia nuts 1 tiny pinch sea salt For the icing: 1/4 cup coconut butter, melted 1 teaspoon vanilla 1/4 cup shredded coconut flakes INSTRUCTIONS Place all bite ingredients in food processor. Blend for about 30–45 seconds. Op

Today, there is an increasing awareness of the importance of a healthy lifestyle. A key component of this is the food we eat. Fresh vegetables and fruits play a central role in this aspect. Filled with essential vitamins, minerals, and fibers, they provide us with the nutrients necessary for our well-being. Vegetables and fruits are low in calories and fat, making them an excellent choice for those looking to maintain a healthy weight. They also contain a high amount of wat

Adding Omega-3 Fatty Acids can boost your skin's defenses against UV damage. A good source of omega-3 fatty acids can be found in oily fish, such a salmon. One research study showed that those who ate a little more than 5 ounces of omega-3 rich fish each week, decreased the development of precancerous skin lesions by almost 30 percent. Scientist believe that the omega-3 acts as a shield, in protecting cell walls from free-radical damage. Omega-3 fatty acids are a type of po

BROWN SUGAR Consists of sugar crystals contained in molasses syrup with natural flavor and color. Some refiners make brown sugar by adding syrup to refined white sugar. It is 91% to 96% sucrose. CONFECTIONER’S SUGAR, OR POWDERED SUGAR Consists of finely ground sucrose crystals and mixed with a small amount of cornstarch. CORN SYRUP Produced by the action of enzymes and/or acids on cornstarch; the result of splitting starch. The three major types of corn syrup contain 42%, 55%

A complete protein, Soy is a popular replacement for dairy and meat used by vegetarians and vegans. Derived from soybean legume, soy is rich in calcium, iron, magnesium, fiber, and potassium. Though viewed by many as a health food, not all soy products are created equal. You can find soy both fermented and unfermented. The degree of processing varies from soy flour and soy protein, to more traditional foods like miso, tempeh, and tofu. Highly processed items to which you wi

Glyphosate is no longer a conversation that belongs only in agricultural fields or research laboratories. Decades of widespread use have placed this synthetic herbicide within a much larger environmental-health conversation involving food, soil, waterways, precipitation, agricultural practices, and human exposure. At IndigoKoi Wellness, LLC, we regard glyphosate as a pervasive environmental-health concern. That concern deserves a place in the everyday food conversation becaus

Cauliflower Rice with Grilled Shrimp and Spicy Drizzle All Recipes Dinner Prep Time 25 minutes Cooking Time 10 minutes Yields 3-4 servings Ingredients 1 head cauliflower 1 medium yellow onion 2 cloves garlic 1 large zucchini ¾ lb large shrimp 1 cup almonds ½ cup water 2 tbsps favorite hot sauce, or to taste 2 tbsps olive oil Juice of 1 lemon Sea salt, to taste Directions Wash cauliflower and pat dry. Trim ends and transfer to food processor. Pulse until “rice” forms. Set asid

Did you know that the high-fiber in green beans can help you prevent weight gain, and in some cases even promote weight loss without dieting? Research shows that boosting your fiber intake by 8 grams for every 1,000 calories consumed resulted in losing an average of 4 1/2 pounds. The fiber in green beans can also help lower cholesterol, blood pressure and even promote blood vessel function. Intake of legumes (which greens are a part of) has also been linked to a reduced ris

Dangers of Chronic Inflammation

Emotional eating happens when you continue to eat, despite no longer being hungry. Your body has had enough food, yet you just can't seem to stop. You often don't know why. Some may assign unkind labels to this type of behavior, such as greedy, or lacking self-control. And nothing could be further from the truth. Engaging in emotional eating can be a normal physiological response to stress. Negative feelings such as grief, guilt, sadness, loneliness, anxiety or even anger

Understand why grapefruit interacts with certain medicines, what to ask your pharmacist, and how to make food choices with clarity and confidence.