If there’s one thing I know for sure, it’s this: when we focus on what to add in—rather than what to take away—everything changes.

So often, we’re told to restrict, cut, eliminate, or deprive. But I believe the real magic happens when we nourish our bodies with the right foods consistently—without the stress, the extremes, or the all-or-nothing mentality.

That’s why I created the Essential 7: a simple, science-backed list of powerhouse foods and habits that support vibrant health, energy, and longevity. These are the daily must-haves that I teach inside my Nourish to Flourish program because they’re deeply rooted in evidence and deliver real results.

Let’s break them down:

If there’s one thing that’s a constant in my daily routine, it’s my big salad for lunch. It’s a staple in my nutrition plan—something I look forward to every day. But here’s the thing: salads should never be dull, bland, or unsatisfying. When built the right way, they can be a flavorful, nourishing meal that leaves you full, energized, and truly satisfied.

Looking for a quick, healthy lunch option that doesn’t compromise on taste? This easy salad hack is perfect for busy days! I start with Costco’s organic kale salad mix, skip the processed dressing and toppings, and add my own twist: sweet purple grapes and crispy air-fried chickpeas. For the finishing touch, I use a homemade walnut balsamic vinaigrette made with whole foods, no oil, and no added sugar. It’s fast, nutritious, and delicious—perfect for keeping you fueled and satisfied!

In the realm of health and nutrition, mushrooms have emerged as an unsung hero, particularly for women’s health. These humble fungi are not only versatile and delicious but also packed with a plethora of nutrients that can address several aspects of wellness. From boosting immunity to supporting bone health, mushrooms offer a wide range of health benefits that are too good to ignore. Let’s dive into the reasons why mushrooms should be a staple in every woman’s diet.

After becoming a certified nutrition coach, I’ve gained a wealth of knowledge on eating for health and longevity- not just for weight loss. As a mom who wants to live as long as possible in great health for my children, I’ve become fascinated by the science behind what we eat and the impact it can have on our bodies.

Imagine your daily diet as a bank account with a $1500 caloric budget. 🏦💸 Every food choice you make is a transaction. When you opt for one snack or meal, you’re essentially choosing not to invest in another. 🍔➡️🥗 This is the essence of eating as a zero-sum game. Each bite is an opportunity - a moment to ask ourselves: “Is this the best investment for my health?” 🤔💚

What you eat can boost your mood. And no... I'm not talking about a pint of ice cream. If you need a pick-me-up try these 6 superfoods. 🥰