We can all be happy, healthy humans.

Evidence-based and simple solutions to build healthy practices into your daily life.

Chewy Double Ginger Molasses Cookies

vegan ginger cookie recipe photo

Ginger is potentially one of my favorite foods. So spicy and versatile. (And so good for you!) Between fresh, powdered, pickled, and candied….I am a serious fanatic.


Last year, I discovered an amazing ginger cookie recipe: 101 Cookbook’s Triple Ginger Cookie.  TRIPLE GINGER?! They were salty and spicy. Sweet, but with a bright hit of lemon. Simply divine. They became the cookie of 2014.


This year, I saw Dolly and Oatmeal’s Chewy Ginger Molasses cookie and knew I had to try them. They are gluten free –using oats and chickpea flour — and have a vegan option, and just looked darn delicious. But I couldn’t help but think of the few extra touches from the 101 Cookbooks recipe that I loved like lemon zest and fresh ginger. So I did a little experimenting, and low and behold —  these Chewy Double Ginger Molasses Cookies combine the best of both worlds, and are a perfect afternoon snack with coffee, tea, or some coconut milk iced cream.  Dreams can come true.


Chewy Double Ginger Molasses Cookie Recipe

How to Make Healthier Choices at Restaurants

healthier choices at restaurants

In a perfect world, I would look at a restaurant menu only to find an option that reads

“Local, pasture-raised delicious with a side of healthy sauce, sure to please anyone with Sam’s exact dietary needs”.

Unfortunately…I haven’t come across that offering yet.

Getting a healthy meal at a restaurant is just plain tough because we don’t know the exact ingredients and amounts that go into the dishes we’re eating, even in the meals that come along with a calorie count! What we do know is that most likely, the food we consume at a restaurant is less healthy or contains more calories than what we would make for ourselves at home. That’s because restaurants are in the business of serving deliciousness, and salt, sugar, and fat are incredibly good at making that happen.

Because restaurant menus aren’t custom-designed for our personal optimal health, how do we make healthier choices at restaurants? It can happen with some preplanning, knowledge, and a few Jedi mind tricks to control your portions. Luckily, I have just the info you need to make a healthier choice below!

Juices and Smoothies: Health or Hype?

are smoothies healthy photo

Hey guys!

I’ve been hearing about green juices and smoothies constantly, and since I finally have a blender to call my own (yipee!), it’s time to talk about them. The way that some articles tout the benefits of juicing, you’d think it was the fountain of youth, the giver of energy, and saver of puppies. But do the veggie, fruit, and protein packed drinks really stack up?



 Let’s look into the science and the psychology of juices and smoothies, so you can integrate them with your diet in the most optimal way. And, I’ll share some of my favorite smoothie recipes!

The surprising ways your surroundings can help you be healthier in 2015

calm space photo

Making our way into the new year, many of us are creating resolutions full of actions: the things we want do or not do to have a better year than the one before. These very “me” centered resolutions put a lot of pressure on us to automate, plan, and perfect our daily routines.


But healthy living is not just about you. A critical aspect of living a healthier life is cultivating conditions around you to make it easier to living healthy.

There is a saying that humans are a product of our environment. So why don’t we bring some focus to cultivating an environment that sets us up for success in our health goals?

Happy, Healthy, and most definitely Human

living healthfully photo

In last weeks’ newsletter, I talked about the inevitable mistakes and slip ups we make while living a healthy lifestyle. You’d think it’d be easy to make those decisions that support our health – just think about the sheer number of health articles, books and tips you’re read this year…. Even with incredible amounts of information at our fingertips, none of us manage to act as healthy as can be 100% of the time.  Yet, many of us have the expectation that we have to be striving for 100% health.


Even though the holiday season gets a lot of blame from health professionals…

living healthfully is a conscious decision 365 days per year.

Do I have to eat tofu to be healthy?

healthy soy photo

Photo by Alexandra C. Bertin

When the topic of vegetarianism comes up, the most common complaint I hear is “does that mean I’ll have to eat tofu all day long?” Unfortunately, the idea that vegetarians and vegans live a 90% soy-filled lifestyle is a pretty outdated view of plant-based eating. But even if you do have a meat-friendly diet, should you incorporate soy into your diet for health reasons?

How much protein do you need? A look at Behavior and Biology

how much protein photo

Some awesome sources of protein: eggs, almonds, giant white beans, and chickpeas!


If we had to name the most beloved macronutrient in our society today, it would have to be protein. Important for building muscle, innocuous for our blood sugar levels, and generally packaged in delicious foods like hamburgers, nuts, and eggs. In contrast to carbohydrates and fat, protein is never demonized by the popular press. A life without protein? No thanks.

That doesn’t mean, however, that protein is the end-all, be-all savior for our health, and that we should eat as much protein as possible every day. For example, our brain, arguably one of our most important internal organs, relies on glucose for fuel! In times of great starvation, yes, it can use some amino acids, the building blocks of protein, for energy, in truth, your brain craves sugar.

And while protein is critical for building our muscles, bone, body tissues, and enzymes to keep our body running, too much protein can do the exact same thing that too many carbs or too much fat can do — turn into excess weight.

Fight off your Turkey Coma this Thanksgiving

bertin thanksgiving survival guide photo

Turkey latte art courtesy of Alexandra Bertin


Happy Thanksgiving week!

While I delightfully dream up recipes for Thanksgiving dinner, I have also been thinking about ways to avert the post-dinner fatigue. There are some years where I walk out of Thanksgiving or other holidays feeling great, full of energy, and happy for the relaxation time I had with loved ones. Other years….I feel like I’ve been hit by a truck, not motivated or excited to do much of anything besides sit on the couch.

I decided it’s time to make sure I walk out of each holiday excited and refreshed instead of drained and exhausted. If you’re with me…tips for a healthy Thanksgiving are after the jump!