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12 Ways to Reduce Your Cancer Risk Using Diet & Lifestyle

Despite decades of medical research as part of a comprehensive “War on Cancer,” the disease is still the number two killer worldwide. The good news is, there are actions you can take to significantly reduce your cancer risk. And many of them are simple, inexpensive, and well within the reach of most people. In this article, we’ll explore 12 of the most effective ways to lower your chances of developing cancer.

Ocean Robbins · January 12, 2024 · 16 min read

Rainbow Smoothie

One of the simplest and tastiest ways to ensure variety and lots of colors is through combos like the Rainbow Smoothie below with yellows, reds, purples, and greens. Mixed berries, spinach and chia seeds are the base of this delicious beverage. Blended together with banana, apple and creamy peanut butter creates a fiber dense, phytonutrient rich and protein packed smoothie takes nutrition to the max!

Nichole Dandrea-Russert, MS, RDN · January 9, 2024 · < 1 min read

Autumn Farro Salad with Butternut Squash and Kale

Autumn Farro Salad with Butternut Squash and Kale brings together chewy farro, tender green leafy kale, creamy butternut squash, tart dried cranberries, and nutty pecans to create a festive autumn salad that is hearty, flavorful, and a great choice to enjoy your daily dose of greens (and other nourishing plants) during the colder months of the year.

Nichole Dandrea-Russert, MS, RDN · December 27, 2023 · 2 min read

Homemade Food Gifts from the Heart that Anyone Would Love to Receive

Are you searching for a gift that conveys warmth, thoughtfulness, and a personal touch, while nourishing the recipient and being kind to the planet? Look no further than your own kitchen! Homemade food gifts are a delightful way to show someone you care. Here’s how to find recipes, prepare them safely and efficiently, and package them beautifully and sustainably.

Nichole Dandrea-Russert, MS, RDN · December 8, 2023 · 10 min read

Zesty Turmeric Ginger Carrot Cake

Chia seeds, dates, oats ... oh my! This fiber-fueled treat (or breakfast or snack) can keep you satisfied while helping you fight inflammation thanks to the addition of fresh ginger and turmeric! We can’t forget about the carotenoid-rich carrots (it is carrot cake after all!) that add to the healing benefits. So cut yourself a wholesome slice and enjoy it with a cold glass of plant-based milk to enjoy whenever you are craving something sweet!

Nichole Dandrea-Russert, MS, RDN · November 30, 2023 · 2 min read

Quercetin: Health Benefits, Risks, and Sources Compared

Your favorite fruits and vegetables get their color and much of their health-boosting power from compounds called polyphenols. One of the most abundant and best-studied of these compounds is quercetin. Known for its powerful antioxidant and anti-inflammatory properties, quercetin may help with heart, brain, and gut health. But where can you find quercetin in food? And are food sources enough, or should you be supplementing?

Ocean Robbins · November 22, 2023 · 10 min read

Polyphenols: Nature’s Prescription for a Healthier You

Polyphenols are compounds that give many plant foods their vibrant colors and distinctive tastes. They not only protect plants from disease and sun damage, but when you eat those plants, you’re getting similar benefits. So what does the evidence say about how polyphenols can fight chronic disease, and what the best sources are?

Ocean Robbins · November 15, 2023 · 11 min read

Banana Chocolate Chip Millet Muffins

Banana Chocolate Chip Millet Muffins have a delightfully crunchy twist packed into each bite. Millet is a nutrient-rich whole grain with plenty of fiber and a satisfying texture that adds a subtle layer of nutty flavor. Combined with naturally sweet bananas and rich dark chocolate, these ultra moist muffins have all the right ingredients to start your day off on a high note.

Nichole Dandrea-Russert, MS, RDN · October 22, 2023 · < 1 min read

Vegan Halloween Treats That Won’t Scare Away Your Health

Halloween isn’t exactly known for its health-conscious treats. But you can have a happy and healthy Halloween by using whole, plant-based ingredients to create your own festive goodies. Indulge in the spirit of Halloween (without overindulging in added sugar) with these seven healthy Halloween recipes that are fun for all ages!

Nichole Dandrea-Russert, MS, RDN · October 6, 2023 · 6 min read

Mini Mummy Pizza Toast

Mini Mummy Pizza Toast is a quick and tasty way to enjoy the savory flavors of pizza when you are short on time. Whole wheat English muffins make a great base and are topped with a chunky-style tomato sauce and creamy cashew cheese. Have some fun in the kitchen with your kiddos and encourage them to dress up their mummy whichever way they like! What’s more, this is a great after-school snack that will happily tide them over until dinner time!

Rosie Mackay MS, CNS, LDN · September 30, 2023 · 2 min read

Korean-Inspired TLT with Pickled Veggies and Spicy Mayo

Korean-Inspired TLT with Pickled Veggies and Spicy Mayo is a unique twist on a classic BLT, and after you give this version a try we won’t be surprised if this is your new favorite! Protein-rich tofu is marinated with lots of garlic and ginger, slathered with spicy Korean-inspired mayo, and piled high with pickled veggies, making this sandwich balanced with plenty of nutrients and lots of meaty flavor that is worthy of the title TLT!

Nichole Dandrea-Russert, MS, RDN · September 28, 2023 · 2 min read

How to Store, Clean, and Eat Grapes

Grapes have evolved from being solely used for wine into a popular snack in their own right. This article explores the natural sweetness and versatility of fresh grapes, offering tips on choosing, storing, and cleaning them to preserve their flavor. Unlock the secrets to enjoying this delicate fruit in various ways, from freezing them to incorporating them into both sweet and savory recipes.

Nichole Dandrea-Russert, MS, RDN · August 25, 2023 · 8 min read