Uplift Feature: Stay Grounded during the Fall Seasonal Transition

Healthy Living, Mental Health / Jen Marshall / November 11, 2016

Feel centered and grounded during the changing fall season with nutrient-dense foods especially fats. Yes, fats! Healthy fats are nourishing, keep you full, provide steady energy and are good for your brain and hormones. Enjoy raw nuts and seeds, coconut, olives, avocado, and wild salmon. Cooked food with root vegetables and warming spices also signify […]

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Healthy Holiday Recipes

Healthy Living / Jen Marshall / November 7, 2016

Happy Holiday Season! I’m compiling my favorite healthy holiday recipes here. Whether it’s hosting, entertaining house guests or bringing a dish to share, the holidays CAN be healthy. And that includes desserts too! I’ll be updating this blog over the season, so check back for any new updates. Wilted Kale Salad 1 bunch of kale

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Digestion Connection: How Stress Affects Your Gut

Digestion, Mental Health / Jen Marshall / October 23, 2016

Have you ever had a stomachache during a stressful time- or even just a busy day? What about constipation while traveling, maybe an early morning flight outside of your regular schedule? Or maybe it seems like your whole digestive tract speeds up when you’re anxious about something – a performance, public speaking, a new job?

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Out of Sight! Nutrition for your Eyes

Healthy Living / Jen Marshall / September 6, 2016

Bugs Bunny had it right. Carrots are good for your eyes because they contain beta carotene (part of the carotenoids family), but that’s only part of the story. Beta-carotene is an antioxidant which converts into retinol, or vitamin A. It’s the vitamin A that is essential for eye health since it maintains the health of

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3 Ways to Love Your Liver

Digestion, Healthy Living / Jen Marshall / April 4, 2016

Loving Your Liver We think of our liver when we think of detoxification but your liver also does so much more. It is responsible for about 500 functions including: Hormone balance. Vitamin D production. Formation of proteins that carry nutrients all around your body. Digestion including the production of bile which breaks down fats. (Fats

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Tips to Batch Cook for the Week Ahead

Healthy Living / Jen Marshall / March 7, 2016

It’s no secret that healthy eating includes home cooked meals and lots of vegetables. I always recommend that my clients eat vegetables with breakfast. But who has time to cook veggies before work in the morning? Success comes from planning ahead and batch cooking. Batch cooking is making large batches of food to eat with

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Meditation Can Literally Change Your Brain

Mental Health / Jen Marshall / January 25, 2016

I’ve had an on-again, off-again relationship with meditation over the years. My most recent meditation stint was this time last year after my 15 year old dog, Elly, passed. Meditation was the only thing that helped me feel grounded during that sad time. I kept it up for about 6 months but gradually the routine

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6 Ways to Bust the Holiday Sugar Habit

Healthy Living / Jen Marshall / December 28, 2015

If you’re like me you ate too much sugar over the holidays. And now you’re likely craving more. Sugar is addictive. Studies show that it’s actually more addictive than cocaine! Crazy, right? Both stimulate dopamine in your brain. That craving for something exciting or new is dopamine. You can also feel it from the constant

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5 Tips To Stay Healthy over the Holidays

Immune Health / Jen Marshall / December 15, 2015

Holiday parties have you eating more cookies than usual? Relatives staying at your house causing extra stress? Or maybe all the holiday cheer is keeping you up later at night? Tis the season for abandoning our regular routines and eating habits. Here’s a few tips to keep you feeling jolly during the revelry: Take digestive

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Paleo Pumpkin Pie

Healthy Living / Jen Marshall / November 29, 2015

Finally, a Successful G-F, D-F, Paleo Pumpkin Pie Let’s face it when you don’t eat gluten or dairy due to food sensitivities, baking is a gamble. I’ve unsuccessfully tried a few versions of pumpkin pie over the years – experiments that are not worth repeating. But this year I succeeded, at least to my tastes

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Jen Marshall