“I have loved working with Megan❤️! She has helped support me in losing over 10 pounds – but she is so much more than that. She is a friend who really cares about healthy living choices that are sustainable. And to that end, she reads, studies and imbibes anything and everything to do with the latest information in health and nutrition. She is a fantastic cook, too, and happily shares what she knows to help you live your best life. Even if you think you already know a lot about nutrition and healthy living, I would say count on Megan to take it up a notch. She will encourage to you to make the choices you need to achieve your goals – whether it’s to lose that extra 10 pounds, or make the right lifestyle choices to help you stay feeling young. Just do it:)!”
” I came in yesterday and told Blake we are doing the Whole 30 thing, along with your admonition to NEVER put artificial sweeteners/processed food in my diet, I wanted to thank you again for getting me on the right road. Lost 10 pounds since Jan 11. And we are eating like pigs!”
Amanda Peake- client
Thank you Fraley Coles for the recommendation. It’s a pleasure working with you and seeing your healthy success.
“I am a 30 year old female who was told by my primary care physician to begin a Statin for having high cholesterol as the result of inheriting my father’s genes for high cholesterol. Due to the side effects of Statins I wanted to first try improving my diet and that’s where Megan assisted me. She educated me on cholesterol, assisted me in making life style changes and adding vitamins to my daily routine. As a result my cholesterol is now in the normal range and at my last appointment my primary care physician did not recommend Statins. Megan was very professional, patient, knowledgeable and committed. I highly recommend Megan to anyone trying to live a more healthy life style, including through finding alternative ways for medication.”
“Happy holidays my friend. I wanted to let you know that I have hit a 60-pounds “gone-forever” mark, and I’m at a BMI of 24.5!!! Thank you for your support and encouragement.”
– In health, Darby Koller NASM CPT WFS
Over the years, I’ve enjoyed helping my clients achieve their wellness goals through diet and lifestyle changes (like Darby Koller, above). And I am proud to say that I do not endorse any one particular movement in the nutrition field, but rather a healthy lifestyle centered around eating nutrient-driven food along with healthy habits to help us achieve maximum vitality.
Although there is not a “one-size-fits-all” magic eating plan to suit every individual’s lifestyle, there are absolutely certain foods that need to be removed from one’s diet to achieve wellness and whole health. My practice as a nutritionist concentrates on providing recipes with up-to-date scientific information on the benefits of making wise food choices. We are bombarded with toxins in our environment, but the greatest source of toxicity comes in the foods we ingest. As such, healthy weight loss and wellness really only occurs when we become aware of the benefits to living in a holistic fashion and taking control of our health and destiny.
My goal as a health coach is to encourage and assist individuals to possibly live without medications, and without the inflammation attributable to bad lifestyle choices and excess weight. There is no quick fix, but reversing damage and feeling better via a healthy diet will be immediate. All it takes is commitment.
Please call or email to set up a consult. I look forward to hearing from you.
Cooler temperature turn our tastebuds to heartier comfort foods in fall. Try this version with added greens and vegetables for a more nutrient dense version of this classic dish. It’s loaded with healthy protein and satisfies a hungry appetite!
SHRIMP AND GRITS WITH CHORIZO AND KALE
1 cup cooked grits prepared as directed
2 cups chicken or vegetable stock
1 bunch of kale, stems removed, shredded (approximately 2 cups)
1 red pepper diced
1 medium shallot diced
2 large chorizo sausage links removed from casings and finely minced
1 pound shrimp, cleaned and veins removed
1/2 cup heavy cream
salt and pepper to taste
Prepare grits according to directions, keep warm. Heat two tablespoons of oil in large skillet, add chorizo and brown meat until cooked through, breaking up meat as it cooks. Drain fat and remove meat from pan. Add an additional two tablespoons of oil and saute shallots, red pepper, and kale until cooked and kale is tender. Add stock and turn heat to medium creating a low boil. Add shrimp and meat just until shrimp turn pink. Add cream while sauce is simmering and cook until sauce thickens, 2-3 minutes. Adjust seasoning adding more salt and pepper if necessary. Serve over warm grits. Top with fresh parsley. Enjoy!
Kelp (a.k.a. brown seaweed) contains high amounts of iodine, magnesium, calcium, potassium and iron, as well as vitamins, antioxidants, phytonutrients, amino acids, omega-3 fats and fiber, which together yield impressive health benefits that are hard to ignore.
Considered by many to be a superfood because of its wide variety of nutrients, kelp has been a staple of several Asian cultures for centuries. While its popularity in the western world is more recent as more people discover the many benefits this vegetable has to offer, it’s quickly becoming part of a balanced diet for a large number of health conscience Americans.
Kelp noodles are a great alternative to flour-based noodles or pasta as they are gluten-free, egg-free, low in calories, contain virtually no carbohydrates, and are high in iodine that helps with healthy thyroid function for healthy hormones.
Get to know some of the many benefits of mighty kelp:
There are about 30 different varieties of kelp growing in chilly waters throughout the oceans of the world.
Certain types of kelp are the highest nutritional source of iodine available.
Kelp is helpful with weight loss, and it can help reduce diabetes risk factors and prevent or treat certain blood disorders.
Fucoidan, found in kelp, has been extensively researched for its cancer-fighting and anti-inflammatory properties.
The high presence of vitamin K in kelp, along with fucoidan, helps to keep your bones strong.
Kelp is available in powder, dried, fresh and supplement form. You should always get kelp from a reputable source and preferably eat it rather than take it as a supplement.
Nothing says spring like fresh asparagus and it seems we are seeing it earlier and earlier in the produce department these days. Although I prefer to wait for the local crop, purchasing organic asparagus coming from some of the warmer states can satisfy a craving for a delicious soup this time of year.
Asparagus are loaded with vitamin C, a whopping 404 milligrams of potassium per cooked cup, folate (an important B vitamin) and vitamin K, which is essential for healthy clotting and strong bones. And as an added bonus, asparagus are high in fiber and low in calories. Enjoy this healthy and delicious soup!
Olive oil for sautéing vegetables (2-3 tablespoons)
2 pounds fresh asparagus trimmed and cut into 2 inch pieces
1 medium sweet onion chopped
1 leak, white part only, cleaned and cut into 1/2 inch rings
2 cloves garlic minced
1/2 cup chopped fresh parsley
1/2 cup diced baby bella mushrooms
5-6 cups good quality reduced sodium chicken or vegetable stock
additional water if necessary
1/4 cup half and half
additional sea salt and ground pepper to taste
Heat oil on medium heat in large non-stick soup pot. Add onion and leak to hot pan, cooking until vegetables soften and start to caramelize, approximately 7 to 10 minutes. Add garlic and continue cooking for two minutes. Add asparagus, parsley, mushrooms
and chicken stock and cook on low boil until vegetables are soft and can be blended. Use your hand held blender and puree soup. Add half and half and adjust seasoning.
If soup is too thick add a half to full cup of water. Enjoy!
Do you have skin issues? Digestive issues like gas, bloating, or intermittent constipation? Bad allergies or low energy levels? How is your mood? Do you suffer from brain fog? You may not realize it, but the foods you’re eating everyday could be slowly compromising your health. And a simple elimination diet that takes only 23 days could potentially help you determine a food group that should be avoided to reduce or eliminate these harmful effects.
Make a list of everything that is of concern before you begin your elimination diet and keep a journal throughout the process to determine if your symptoms have been corrected or reduced. You want to track important changes and note when they happen.
The basic elimination diet lasts 23 days and it focuses on four food groups. 1. gluten 2.dairy 3.eggs 4.soy It’s also a good idea to give up alcohol to reduce sugar which helps things like yeast and harmful bacteria thrive in our stomach.
Antibodies, which are the proteins that your immune system makes when it reacts to foods, take around 21 to 23 days to turn over. So, you must give it that much time to get the full effect of elimination.
What to eat?
Clean proteins (organic meats, poultry, wild-caught fish); healthy fats (avocado, nuts, seeds, olive oil); and vegetables, legumes, gluten-free grains, beans, fruits, etc.
On day 24, reintroduce one of the four food groups and see how you feel over the next 48 hours. If you have no reaction after two days, you can reintroduce another group. Repeat this process until all four groups have been reincorporated and see if one of the four food groups is causing your discomfort.
Pay Attention to Your Body!
Note how you are feeling, how you are sleeping, and how your energy level feels. How does your skin look? Is your belly flatter? You should know by the end of this month-long test if you have a food sensitivity and start to feel better by making some adjustments in your diet and lifestyle.
Nothing taste better than a delicious homemade soup after the feasting of Thanksgiving weekend. This homemade bone broth is full of nutrients and minerals, including the anti-inflammatory amino acids glycine and proline. In addition to many other benefits, the collagen and gelatin in the broth supports hair growth, strong nails, and beautiful skin. It’s easy to do and no part of your turkey is going to waste.
Cook turkey carcass in covered slow cooker or large Dutch oven for 9-12 hours on low heat. While stock is simmering, you may want to add onions, carrots, celery, and aromatic herbs for additional flavor. Drain stock into clean soup pot (this should yield approximately 3 quarts ). Save any meat left on the bones for later use.
Add all additional ingredients into fresh pot and boil on low for 30 minutes. (Do not add pasta until you have a boil or pasta with stick!)
1 large sweet onion diced
3 carrots diced
3 full celery stalks diced
2 cups frozen sweet corn
2 cups frozen chopped spinach
all available meat from the carcass or two cups left over reserved turkey diced
salt and pepper to taste
2 teaspoons dried thyme
1 cup dried orzo (once soup has returned to low boil)
After 30 minutes adjust seasonings if needed. Enjoy!