https://www.healedbynutrition.com/

Healed By Nutrition, Scottsdale, AZ (2025)

07/21/2025

🚨RECIPE ALERT 🚨

This Tzatziki recipe is another great one by , I’ve just made a few modifications. Traditional tzatziki sauce uses plain greek yogurt, but Erin’s recipe calls for mayo instead, which is a great way to make it DF, but I wanted an egg-free version while still keeping it healthy and delicious. Plain coconut yogurt works perfectly!

🥒💫DF Tzatziki Sauce 💫🥒

INGREDIENTS:
- 1 cup plain coconut yogurt. I like or (see note*)
- 1 scoop collagen (I love Collagen Fit, but any unflavored collagen will work)
- 1 cup cucumber, diced finely
- 1 tablespoon fresh lemon juice
- 1 tsp lemon zest
- 1 tablespoon garlic, minced
- 1/4 teaspoon pink salt
- 1/4 teaspoon black pepper
- 1 Tbsp fresh dill (can use dried, just use ½ tsp)
- 1 Tbsp fresh mint (can use dried, just use ½ tsp)
- Optional: fresh or dried basil and/or parsley

DIRECTIONS:
• Mix all ingredients together and refrigerate until mixture thickens. Enjoy with Greek meatballs, sourdough flatbread, or on a salad!

📝NOTES:

- Coconut yogurt can be a little liquidy for this, so I recommend not stirring the yogurt and instead scooping the more solid parts of the container, leaving as much liquid as possible. Adding collagen helps to thicken it, and increases protein!

- Make sure there are no gums or fillers in your coconut yogurt. Cocojune only contains organic coconuts, water, organic tapioca, & vegan probiotic cultures.

- Leftover sauce is great in tuna or chicken salad in place of mayo!

07/17/2025

🎙️Episode #34 of my radio show is live!

🔸Title: What Excuses Are We Telling Ourselves About Our Health?

🔸When: Mon at 10am PT/1pm ET!

I’ve heard + used every excuse in the book…What’s yours?

It’s time to take responsibility for your health & make the changes required to live the life of your dreams!

Last week’s episode titled “What Can Men Do To Support Their Bodies & Minds” made me think about some of the excuses I tell myself about why I can’t make it to the gym.

❓How much time do you spend scrolling on social media, watching news, or watching TV daily?

❓What if that time was used to meal prep, grocery shop, go for a walk, make it to the gym, read a book, etc? Would that help you get one step closer to your health goals?

🙅🏻‍♀️I’m not here to shame anyone or the choices they make (I’ve been guilty of all the above); however, as a new mom & business owner, I understand the feeling of having “not enough time.”

❓Do any of these excuses sound familiar?

“It’s too expensive”, “I have already tried every diet”, “I’m too busy, I don’t have time”, “laundry has to be done”, “house is messy”, “dishes in the sink”, “going to the gym once won’t do anything”, “I ate the cake, so might as well eat unhealthy food today too”, “I don’t feel well, I am too tired”, “it runs in my family”, “my family won’t eat healthy”, “I already eat healthier than everyone I know”, “must be my hormones”, “its summer, it’s the holidays”, “it was one bad week, day, etc.” “it’s hard”, “I have already tried everything”, “this is just my body/mind”, “I’ll start Monday”, “I’ll wait until the new year” “I have already tracked before”, “healthy food doesn’t taste good”, “I am too embarrassed to exercise”, “I don’t know where to start”, “I’m too old”, “I have been like this my whole life”, “its genetic”, “I hate exercising, I am too stressed, no motivation” the list goes on…

📲I’d like to challenge you to check your screen time & see where your attention is being allocated. It’ll likely be more time than you think. You need to pick your priority.

❓Do you want longevity & the life of your dreams, or do you want to doom scroll on the internet?

07/15/2025

🚨RECIPE ALERT 🚨

This Greek Meatball recipe is from (just made a few changes) & it is perfection! She also has a great tzatziki recipe & Mediterranean Vinaigrette recipe, which I’ll post, too!

🇬🇷💫GREEK MEATBALLS 💫🇬🇷

INGREDIENTS:
    •    1 pound organic ground chicken or turkey
    •    1 egg (instead of egg, I used 1 flax egg: 1 Tbsp ground flax + 3 Tbsp water)
    •    1/2 cup almond flour
    •    1 teaspoon kosher salt
    •    1 teaspoon dried oregano
    •    1 teaspoon dried basil
    •    1 teaspoon dried dill
    •    1/2 teaspoon onion powder
    •    1 teaspoon garlic powder
    •    1/2 teaspoon ground black pepper
    •    1 tablespoon fresh mint, packed & chopped
    •    1 Tbsp avocado oil (to cook meatballs)

DIRECTIONS:
1. Combine ground chicken, egg (or flax mixture) almond flour, salt, oregano, basil, dill, onion powder, garlic, pepper, and mint in a large bowl. Stir to fully combine.

2. Use a cookie dough scoop (about 1 ½ tablespoons) of meatball mixture, forming a ball, and place on a large plate. Continue until all of the meatball mixture is used.

3. Bring large cast iron skillet and bring to medium-high heat. Add a tablespoon of avo oil. Add meatballs and sear on all sides, about 3 minutes.

4. Turn down heat & continue cooking, about 10-15 minutes or until fully cooked (165 degrees F internal temperature)

5. Serve with tzatziki sauce + mediterranean vinaigrette. Great additions to this would be orzo, sourdough flatbread, or mixed greens.

NOTES:
    •    Use fresh herbs if you have them for even more flavor!

07/09/2025

🎙️Episode #33 of my radio show is live!

🔸Title: What Can Men Do to Support Their Bodies and Minds?

🔸When: Mon at 10am PT/1pm ET!

🔸Where: Energetic Health Institute Radio on America Out Loud News. Link in my bio.

👱🏼‍♂️My guest today is my amazing husband, who shares insights about his two-decade-long journey in health and wellness, as well as the topics he believes are the most important ones that men face today.

🕺🏻Men’s health seems to be a subject that is often discussed at a surface level, but rarely explored in depth. Our relationship has evolved for the better because of the open dialogue we have about our health & how we take care of ourselves.

❓What are the biggest concerns or insecurities for men when it comes to their health?

❓Why do they feel hesitant to talk about it openly?

❓What can they do to support their bodies and minds?

• These questions and more are touched on in today’s episode. We could create a whole series on men’s health, but today we wanted to give you a little insight into the male psyche:

- Hormones/testosterone
- Diet
- Exercise
- Fertility
- Libido
- Mood
- Energy
- Supplementation
-… & other ways to optimize your health + wellness goals!

📞 If you would like guidance on men’s supplementation & how to optimize any of the items above, please don’t hesitate to connect with me.

Having open conversations about how your body is feeling will help you get on the right track to feeling your best. Men’s health is not a one-size-fits-all approach.

You only have one body, one vessel. If you start taking care of yourself now, it will allow for longevity and the Life of your dreams! 🫶

07/07/2025

⏰ I often hear from clients (& moms!) that they don’t have time for cooking/preparing meals at home, & as a new mom, I can totally relate to feeling strapped for time. Eating out at restaurants or getting take out might seem like the most convenient thing to do at the time, but I find that I usually regret it later.

Restaurant food & take out is almost always made with inflammatory, non-organic, processed ingredients that do not fuel our bodies or provide us with energy 👎

In reality, we can usually whip up something at home in the time it takes to drive to a restaurant or wait for take out, & home- cooked food loves us back.

While many restaurants are committed to wholesome, healthful ingredients (thank you, and for example!), most restaurants will cook with whatever is cheapest, & we know that cheap does not equal healthy.

❗️It’s important to note that almost anything you make at home with your own ingredients is going to be more nutritious!

🔹My favorite part about cooking at home?
✔️I can control the ingredients!

👩‍🍳 I find that cooking at home is one of the best ways to stay healthy & nurture my body, & my family’s, so I *make* the time to do that as often as I can (& when I can’t, I order meal prepped food from an outside company).

🌟Meal prepping regularly so that I have nurturing food ready to go when I need it quickly is one of the most underrated “tools” for health.

🔹Another one of my busy mom hacks? ✔️Letting baby stretch out or do tummy time in the pack n play right next to me in the kitchen!

🥄You know what they say, it’s never too early to get them in the kitchen. Teach them about wholesome, healthy food at an early age; it will carry with them for a lifetime ❤️

07/02/2025

🎙️Episode #32 of my radio show is live!

🔸Title: How to Stay Fit + Healthy & Still Enjoy Your Summer

🔸When: Mon at 10am PT/1pm ET!

🔸Where: Energetic Health Institute Radio on America Out Loud News. Link in my bio.

To stay fit this summer, focus on using food as medicine, staying hydrated, & staying active through regular movement. Choose activities that you enjoy!

- Fuel your body using organic, light, nutrient-dense meals: Grilled meats, salads, & fresh produce can help you stay energized. Listen to my “how to grocery shop like a nutritionist” radio show.

- Enjoy seasonal fruits + vegetables: they’re packed with nutrients + water. Listen to this Episode: “How to Rotate Your Diet According to the Season”

- Track to see where you are at. Listen to this Episode: “Using Food n Mood Journaling is a Game Changer”

- Get support tailored to your specific needs: www.healedbynutrition.com

- Limit heavy, fried foods; these can make you feel sluggish in the heat. Listen to this Episode: “Life Staples vs Being in a Constant State of Indulgence”

- Eat healthy before you arrive at the BBQ, party, etc.

- Prioritize fiber, clean protein, & whole, minimally processed food at every meal.

- Choose healthier snacks & fast between meals.

- Hydrate! Proper hydration is essential to health. Focus on consuming a minimum of half of your body weight in ounces of clean water daily.

- Carry a water bottle with you & sip regularly, especially before, during, + after workouts.

- Start hydrating 2 days prior to travel, etc.

- Choose high-quality electrolytes, electrolyte-rich foods, fresh-pressed organic juices & herbal teas.

- Stay active in fun ways! If it’s too hot, move your workouts indoors or to a gym.

- Water activities like swimming, kayaking, or paddleboarding are great ways to stay active & cool.

- Try morning or evening workouts when temperatures are lower.

- Walk or bike!

- Hike and explore!

- Find a workout buddy.

- Focus on the benefits: think about how good you’ll feel!

Listen to today’s episode to learn more about how to support your body through the summer and beyond ☀️

06/30/2025

🍍 The EWG’s () Clean Fifteen list has been released for 2025!

⬇️The below 15 fruits and vegetables tested the lowest in regards to pesticide residues. I still recommend purchasing organic when you can, but if you’re unable to, these are ok to purchase conventionally.

• Pineapples
• Sweet Corn (fresh & frozen)*
• Avocados
• Papaya
• Onion
• Sweet Peas (frozen)
• Asparagus
• Cabbage
• Watermelon
• Cauliflower
• Bananas
• Mangoes
• Carrots
• Mushrooms
• Kiwi

*note on 🌽: most conventional corn is genetically modified, which can be harmful to our health. Make sure to get non-GMO corn to avoid this.

06/30/2025

🍍 The EWG’s () Clean Fifteen list has been released for 2025!

⬇️The below 15 fruits and vegetables tested the lowest in regards to pesticide residues. I still recommend purchasing organic when you can, but if you’re unable to, these are ok to purchase conventionally.

• Pineapples
• Sweet Corn (fresh & frozen)*
• Avocados
• Papaya
• Onion
• Sweet Peas (frozen)
• Asparagus
• Cabbage
• Watermelon
• Cauliflower
• Bananas
• Mango
• Carrots
• Mushrooms
• Kiwi

*note: 🌽 most conventional corn is genetically modified, which can be harmful to our health. Make sure to get non-GMO corn to avoid this.

06/27/2025

🥦 The EWG’s () Dirty Dozen & Clean Fifteen lists for 2025 have been released!

Let’s tackle the Dirty Dozen first. The EWG tests 47 fruits and vegetables, and the below 12 contained the most pesticide residue.

We’ve been talking about eating seasonally, & unfortunately, many of the seasonal produce is on the dirty dozen list this year. This means we need to prioritize buying ORGANIC ONLY when it comes to these 12 fruits & vegetables. If you are not able to purchase organic, I would avoid purchasing these if you can and go with another option. If you must purchase these, I’d recommend washing them thoroughly in a baking soda/water bath, which removes the most residue.

1. Spinach
2. Strawberries
3. Kale, Collard, & Mustard Greens
4. Grapes
5. Peaches
6. Cherries
7. Nectarines
8. Pears
9. Apples
10. Blackberries
11. Blueberries
12. Potatoes

🌟I highlighted this last year, but another important point that I wanted to highlight when it comes to organic vs non organic foods is the peel/skin. I’ve heard people say if the produce has a thick peel that is removed before eating (I.e. bananas, avocados, pineapple), then it doesn’t matter if it’s not organic because you’re peeling off the outer contaminated layer. However, that is false. It doesn’t matter if it has a thick peel because it’s not just the exterior that is sprayed with pesticides. Pesticides are sprayed into the soil that gets into the root of the plant, and then into the interior of the food itself.

🧼 This is also true regarding washing produce: no amount of washing, rinsing, cleaning, or vegetable soak will remove the pesticides. Although, studies have shown that washing produce in a baking soda/water bath is most effective.

06/25/2025

🚨RECIPE ALERT🚨

I’ve touched on the benefits of eating seasonally in prior posts (see Monday’s radio show post!), & this recipe is perfect for the summer produce that is so beautifully in season right now. Make sure to check out the “notes” section at the end for substitutions & how to make it GF/DF!
All ingredients must be organic.

🍑💫 SUMMER FRUIT COBBLER 💫🍑

FILLING INGREDIENTS:
• 4 nectarines, sliced thinly
• 1 pint of blueberries
• ½ cup water
• ¼ cup pure maple syrup
• 2 Tbsp cornstarch
• 1 tsp pure vanilla extract
• 1 Tbsp lemon juice
• 1 Tbsp butter (organic, grass-fed!)

TOPPING INGREDIENTS:
• 1 cup organic einkorn flour. I love (can also use organic all-purpose flour)
• ½ cup date sugar
• 1 ½ tsp baking powder
• ½ tsp pink salt
• ⅔ cup coconut milk, room temp
• ¼ cup melted butter
• Cinnamon and/or nutmeg for sprinkling on top

DIRECTIONS:

1. In an oven safe deep skillet (preferably cast iron) combine blueberries, nectarines, maple syrup (or honey), cornstarch, and water. Heat until simmering, about 7 minutes.

2. Add in butter, vanilla & lemon juice, & remove from heat while you mix the cobbler topping.

3. In a bowl, combine the flour, date sugar, baking powder, & salt. Add in melted butter & room temp milk & stir until dough forms.

4. Evenly cover the berry nectarine mix with the dough, then sprinkle with cinnamon and/or nutmeg (you’ll use the same oven safe skillet the berry mixture is already in).

5. Bake uncovered at 350° for 30-35 minutes.

6. Remove from oven & let sit for 30 minutes before serving.

NOTES:
- To make it GF: Use 1:1 GF flour.
- To make it DF: Use DF Salted Butter (I do *not* recommend subbing oil here. You need that butter taste & consistency).
- You can sub peaches or plums for the nectarines .
- Can sub blackberries for the blueberries.
- For any of the fruit, you can use frozen, just be sure to thaw completely before use.
- Can honey for the maple syrup.
- Can coconut sugar for date sugar.

*This recipe was inspired by the Gluten Free Peach Cobbler recipe by Erin Collins with ❤️

06/23/2025

🎙️Episode #31 of my radio show is live!

🔸Title: How to Rotate Your Diet According to the Season

🔸When: Mon at 10am PT/1pm ET!

🔸Where: Energetic Health Institute Radio on America Out Loud News. Link in my bio.

🍓Seasonal Eating refers to eating what is in season at that time, and there are many benefits to doing so! Eating seasonally means consuming produce when it’s at its freshest and ripest, ensuring optimal nutrient density and flavor. By rotating your diet according to the season, you can enjoy a variety of nutrients. It also usually costs less to eat produce that is in season, too!

Below are a few examples of Summer (June/July/August) seasonal produce:

• Cherries
• Garlic
• Cucumber
• Kale
• Strawberries
• Cabbage
• Carrots
• Onion
• Leeks
• Peas
• Zucchini
• Corn
• Apricots
• Blueberries
• Broccoli
• Fennel
• Potatoes
• Peaches
• Tomatoes
• Cauliflower
• Green Beans
• Peppers
• Cantaloupe
• Apples
• Watermelon

📝It’s important to note that some of these foods may vary depending on region and climate.

Listen to today’s episode to learn more about how and why to eat seasonally!

(Disclaimer: The information provided in this show is for educational purposes only. The information provided herein is not intended to diagnose, treat, or cure any ailments and should not take the place of consulting a qualified medical professional.)

06/11/2025

🚨RECIPE ALERT 🚨

🍒 Cherry Almond Smoothie 🍒

This smoothie recipe is from the book, The Inflammatory Reset, by and Karalynn Call with .ingredients (who are both amazing, btw). The recipe is so good just as it is, but I’ve made just a few additions & swaps to customize it a bit. Read more about the benefits of cherries below the recipe! ⬇️

💫🍒CHERRY ALMOND SMOOTHIE 🍒💫

INGREDIENTS:
• 1 cup milk of choice (I love coconut or cashew here)
• 1 cup pure, unsweetened coconut water
• 1 ½ cups frozen cherries*
•½ frozen banana
• 1 scoop Vanilla Lacuma Protein Powder
• 2 Tbsp chia seeds
• 2 Tbsp almond butter (I love raw organic almond butter. Could also use cashew butter)
• ½ tsp almond extract
• Sprinkle of pink salt
• Mint leaves for garnish (optional)

DIRECTIONS:
- Blend all ingredients together until completely smooth, top with mint leaves (if using) & enjoy!

NOTES:
- *Make sure the only ingredient is organic cherries. No citric acid or added sugars/sweeteners.
- All ingredients must be organic.
- I love the flavor of the Vanilla Lacuma protein powder here, but can also use Pea Protein or Pumpkin Protein powder if steering clear of stevia/monk fruit, or Collagen Fit, or Bone Broth Protein.

🙌Cherries are officially in season! There are so many health benefits to cherries. Just a few of my favorites below:🍒

♦️Contain melatonin, which helps with sleep
♦️A great source of vitamin C, which is great for immune function & skin
♦️High in fiber
…and much more!

Healed By Nutrition

07/21/2025

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