Nourish

12/19/2025

5 minute prep dinner. Salmon (from our friends at ), thinly sliced purple onion, pickled jalapeño, capers, avocado, ginger & ponzu sauce. So many omega-3s!

12/17/2025

12/15/2025

This week we are sampling —a 40 calorie (low sugar 💗) high fiber—microbiome supporting soda. The cream soda tastes like cream soda tasted when “we were kids”. I’ll leave a few at so you can try post workout.

12/13/2025

True health starts in the gut. Everyone likes an excellent 💩. At , I met the amazing clinicians who developed . Today I made their recipe (thinkflorasophy.com) for black bean brownies. I added a scoop of protein powder because this week’s recipes are high fiber and high protein + delicious— yet don’t make your gut feel weird. We will be sampling these all week.

12/13/2025

Tiramisu inspired chia pudding. I get a weirdly high number of requests for treats that have the protein and fiber of a meal. This is a single serving recipe and I used premium cacao for the topping. Two tablespoons Chia seed soaked in 1/4 cup cold brew + 1/2 tsp vanilla for 3 hours. Blend with 1/2 cup plain greek yogurt. Drizzle 1/2-1 tsp maple syrup and dust with cacao. I’m not a huge chia or tiramisu fan— but It’s really yummy.

12/12/2025

Thanks for the box ! Today we are sampling these bagels with 17g protein + 20g of fiber= 100% delicious. Protein is important but Fiber has other benefits including blood sugar stabilization, nourishing the microbiome, and satiety. Women might have the goal of 25-30g and men might have the goal of 38-45g.

12/04/2025

Next plant based class 12/12 6p. You know the drill—DM me for the link. This class will have high fiber— shareables that make great lunches. Why high fiber? High fiber helps clean the slate from the treats you might be consuming with the cold weather. From a hormone concept— high fiber helps reduce excess estrogens that could be influencing any excess fat you are carrying. High fiber might be as sexy as high protein!

12/01/2025

Learn more about what makes you, you! Tests are $225 through 12/1/25. Includes a one hour interpretive reading.

12/01/2025

This test covers cv health, systems, cellular, energy, activity and nutrients to help you know the most about your metabolism. Sale ends 12/1/25. DM me to order.

12/01/2025

Last call, y’all. This sale ends today.

11/28/2025

Pumpkin bars. The crust: one cup almond flour, 1 tablespoon maple syrup, 1/2 cup old-fashioned oats. Mix and press into a 6 x6 pan lined with parchment. Bake in a 350° oven for 20 minutes. Mix 2 cups puréed pumpkin, 1 tablespoon maple syrup, 1 tablespoon, unsweetened almond milk, 1 teaspoon vanilla extract, if you feel it needs thickening add 1 tablespoon cornstarch. Pour into the baked crust. Bake for 30 minutes. Allow to cool.

11/28/2025

Pumpkin bread made with Bourbon Vanilla protein powder. Recipe in comments.