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Low-Carb Cheese Cake with Cream Cheese Frosting Michelle Sala, Integrative Health Coach 10 servings Cake Ingredients 4 eggs room temperature 3/4 cup Lakanto (or Swerve, erythritol, or a sweetener that measures 1:1 with sugar) 1/3 cup avocado oil (or buttery olive oil) 1/2 cup unsweetened almond milk or coconut milk (not the thick stuff…
Paleo Chili Created by Michelle Sala ©2021 Serves 10-12 Ingredients: 2 large yellow onions, finely chopped 4-6 stalks celery, finely chopped 3 lbs. of ground meat (all beef or combo of beef, bison, pork, spicy Italian sausage. I like 2 lbs. and 1 lbs. spicy sausage or pork.) 8 cloves of chopped garlic 2 jalapenos,…
Pumpkin Chocolate Chip Cookies Created by Michelle Sala ©2021 Makes 24 cookies Ingredients: 1 egg 1/2 cup sugar-free sweetener (Lakanto™, monfruit sweetener, erythritol, Swerve™) 1/4 cup melted butter, cooled 1 teaspoon vanilla 3/4 cup pumpkin puree 1/2 teaspoon pumpkin pie spice 1/2 teaspoon cinnamon 1 1/4 cup blanched almond flour 1/4 cup coconut flour 1/8…
Instant Pot Indian Kheema Pulao Serves 4 Ingredients: 1-2 tablespoons ghee 1 lbs. ground lamb, beef, bison, or turkey 1 tablespoon grated ginger or 1/4-1/2 teaspoon ground ginger 1 tablespoon minced or pressed garlic 1 medium red onion, cut in half and thinly sliced 3 teaspoons Garam Masala 1 1/2 teaspoons salt 1 cup organic…
Healthy Holiday Baking By Michelle Sala, Certified Integrative Health Coach The weather is getting cooler, fall is here, and holiday baking is not far off. I’ve already been experimenting with some new ideas and tweaking old recipes. The holidays can either be the beginning of some winter weight gain or the start of some new…
Peanut Butter Cookies Recipe created by Michelle Sala ©2021 Makes 12-16 cookies Ingredients: 1 cup organic peanut butter 1 large egg 3 tablespoons monk fruit sweetener (or to taste. I usually do 3 heaping tablespoons.) 1 teaspoon vanilla Generous pinch of salt if using unsalted peanut butter Directions: Lightly beat egg, sweetener, and vanilla Add…
Pumpkin Squares (Pumpkin Brownies) Created by Michelle Sala ©2021 (Revised) Prep Time: 10 minutes Cook Time: 30 minutes Makes 16 squares Ingredients 3/4 cup creamy almond butter 1 cup Pumpkin Puree 1/3 cup monk fruit sweetener or similar (Lakanto, Swerve, erythritol) 1 tsp vanilla extract 1 tbsp coconut flour 1 tsp pumpkin pie spice 1…
Asian Meatballs Created by Michelle Sala ©2021 Serves 4 Makes 22-24 meatballs Ingredients 1 lb. ground turkey or pork 1 egg ½ cup almond flour 2 stalks green onion finely chopped Handful of cilantro finely chopped ½ tsp. salt Ground pepper, a few turns of the grinder 1” grated fresh ginger 1 large clove of…
Quality Protein Sources and Asian Meatball Recipe By Michelle Sala, Certified Integrative Health Coach Finding quality protein at a good price, especially if you are feeding a lot of people, is difficult. We’ve seen a dramatic rise in grocery prices since the pandemic lockdowns began. Most of us resort to conventionally raised beef, pork and…
Maple Pecan Cheesecake Recipe by Michelle Sala ©2021 Crust 1 heaping cup of pecans not yet chopped 2 tablespoons melted butter ¼ teaspoon cinnamon 1 tablespoon Lakanto or Swerve Pulse nuts in food processor until evenly and coarsely chopped. Don’t over chop and make a paste. Mix remaining ingredients together and press into 7”…
Viruses are nothing to fear Covid-19 has been the number one health concern for over a year now. What have we learned about this potentially deadly disease that we have control over? Well, we know that 100% of those who have been admitted to the hospital for Covid-19 have been vitamin D deficient or insufficient.…
Tomato, Sausage, & Spinach Soup – New Recipe! By Michelle Sala, Certified Integrative Health Coach It’s almost spring, but there’s still a little bit of soup weather left. I actually think this soup will ease nicely into summer as the tomatoes and spinach have a nice summery vibe. I created it with the main ingredients…
Tomato, Sausage, and Spinach Soup Created by Michelle Sala ©2021 Serves 4-5 Ingredients: ½ C. diced onions ½ C. diced carrots ½ C. diced celery 1 large garlic clove coarsely chopped 1 TBSP of avocado oil, olive oil, or ghee 1 lbs. sweet Italian sausages (use hot or spicy sausage if you want a spicy…
8-Week Online Course Starting 1st Week in March – Healthy Living for Busy Women We all know that women do the majority of the grocery shopping and cooking for their families. We also know that healthy cooking and eating is a challenge. There are so many convenience options available! However, many of us have family…
True Cellular Detox™: Sheri Shares Her Results By Michelle Sala, Certified Integrative Health Coach and True Cellular Detox™ Practitioner Getting to the root of why people don’t feel well is my passion and the True Cellular Detox™ protocol, which was developed by Dr. Daniel Pompa, helps my clients with that. Weight loss isn’t the only…
Fermented Tomatillo Salsa by Michelle Sala ©2020 Makes 1 Quart 1 Qt. wide mouth Mason jar with lid 1 ½ lbs. tomatillo, outer papery skin removed and rinsed and dried 1 white onion, peeled and quartered 3 cloves of garlic (if you already have some fermented garlic you can use that) 1 jalapeno pepper,…
Keto Friendly Lemon Bars By Michelle Sala, Integrative Health Coach Lemons aren’t just for lemonade Lemony desserts have to be my favorite go to for summer, but since I’ve gone low carb and no longer eat any ‘regular’ sugar desserts. I thought I’d never enjoy lemon bars again! Waaaah! Well, I went on a search…
Lemon Bars (low-carb) Recipe created by Michelle ©2020 Makes 16 bars Crust Ingredients: 1 1/2 cups. blanched almond flour* 4 Tbsp melted butter 1/3 cup Lakanto or Swerve (or sweetener of choice) 2 tsp vanilla extract Pinch of salt *For a thinner crust, you can use 1 cup of almond flour and 2 Tbsp of…
Contact Me What does metabolic fitness mean? It means you have normal glucose levels (HA1C <5.6), normal blood pressure, your triglycerides are <150, and your waist circumference is <40” if you are a man and <35” if you are a woman. Having elevated ranges for 3 or more of these labs or conditions is considered…
Contact Me Are you tired of running around from doctor to doctor trying to figure out what’s wrong with you only to be told all of your labs look “normal”? This is so frustrating! If you don’t feel fine, then you are not fine. I help my clients look at their labs in a different…
Neurotoxicity Questionnaire Did you know that we are all born toxic? You would think we come into this world like a clean slate, but unfortunately, we are already collecting toxins in utero. If our mothers have lead in their bones, eat food laden with pesticides, and drink tap water, these toxins get transferred to the…
Quarantine Baking: Make it Healthy! By Michelle Sala, Integrative Health Coach Crazy times We are all experiencing crazy times right now. Some of us are just majorly inconvenienced, while others are fighting for their lives and lively hoods. I understand that it’s easy to indulge in comfort foods, but we don’t want to emerge from…
Zucchini or Carrot Mini Muffins By Michelle Sala, Certified Integrative Health Coach Makes about 20 mini muffins Ingredients: 1/3 C. + 1 TBSP of avocado oil or melted coconut oil 2 eggs 3 TBSP Lakanto or Swerve sweetener (add another tablespoon for a sweeter muffin) 1 C. Shredded carrot or zucchini 1 C. Mac-n-Mo’s baking…
7 Steps to Radically Change Your Health By Michelle Sala Integrative Health Coach As I was typing up some follow-up notes for a client today, I realized that this would make a great blog post! These 7 steps are guaranteed to transform someone’s health status from mediocre to amazing! If you have some stubborn challenges,…
Winter Blues? By Michelle Sala, Integrative Health Coach This is my first real winter in snowy Utah and the farthest north that I’ve spent the winter. I’m not used to so many gray days and a sunrise so late. In California I would wake naturally with the sunrise around 6-6:30 AM. The sun doesn’t rise…
Summer Wrap-Up and New Keto Recipes By Michelle Sala, Integrative Health Coach Wow! You all haven’t heard from me since the end of May. It’s been quite a summer filled with losses (my father), fun, lots of quality visits with friends and family. I am enjoying life in Utah, went to a few outdoor concerts…
Shredded Beef or Pork By Michelle Sala ©2019 Dust off your slow cooker or InstantPot for this recipe. I prefer the slow cooker, but recently I had a frozen pork shoulder and didn’t have time defrost it and used the InstantPot instead and it turned out perfect! The seasonings I use for this recipe make…
Keto Ice Cream Serves 2 Ingredients: 1 C. heavy whipping cream 1-2 tablespoons cacao (or unsweetened cocoa) powder, depends how chocolatey you like it 1 tablespoon Lakanto™ or Swerve™ (erythritol sweetener), or to taste a few drops of liquid stevia to taste (I like the combo of the two sweeteners, but you can sweeten how…
Keto Cheesecake Serves 8 Crust: 1 1/4 cups almond flour (1 cup works for a 6″ pan) 1 tablespoon granulated Lakanto™ or Swerve™ sweetener 3 tablespoons butter, melted pinch of salt 1/4 teaspoon ground cinnamon Filling: 8 ounces cream cheese, softened 2/3 cup sour cream 2 large eggs 4 tablespoons granulated Lakanto™ or Swerve™ sweetener…
Tips for Healthy Summer 2019 By Michelle Sala, Integrative Health Coach Summer is taking its sweet time to arrive this year in many parts of the country, but when it finally does arrive here are some tips to make it safer and healthier! Sunscreen – If your sunscreen’s active ingredients include anything other than Zinc…
Vitamin D: Do you know if you are getting enough? By Michelle Sala, Integrative Health Coach When we think of Vitamin D we think of it as being the sunshine vitamin because our bodies can make its own vitamin D from sunlight exposure. Many of us who live in states like Hawaii, Florida, Arizona, and…
Ketone and Blood Glucose Monitoring System FDA approved for kickass ketonians The Keto-Mojo monitor will take your keto diet to the next level! Incorporating the Keto-Mojo into your life enables you to monitor your progress and help you to reach your health and wellness goals faster than without. Do you know your GKI? Do you…
Morselicious Carrot Cake (Low-carb, of course!) By Michelle Sala, Integrative Health Coach Hope all those celebrating Easter this past weekend had a lovely day! I wish I had formulated this recipe in time to post it before Easter. However, most everyone loves carrot cake and you can make this recipe year round! If you are looking…
Morselicious Low-Carb Carrot Cake By Michelle Sala ©2019 Serves 16 Cake Ingredients: 4 eggs, large 1/2 C. avocodo oil, virgin olive oil (a buttery variety) or melted virgin coconut oil 1/3 C. Lakanto Monkfruit Sweenter 2 tsp. vanilla extract 1 1/2 C. grated carrots 1/4 C. chopped walnuts 1 1/2 C. Morselicious Mix 1 tsp.…
Egg-xactly! By Michelle Sala, Integrative Health Coach Easter is around the corner and for those who observe this holiday, hard-boiled eggs will be a part of this celebration. However, eggs in general are a staple for many whether health conscious or not. Eggs are the perfect food for those of us eating a low-carb or…
Spring Cleaning Natural Recipes By Michelle Sala, Integrative Health Coach How many cleaning products do you have under your kitchen and bathroom sinks? Chemical companies have convinced us that we need a product for our sink, another for our tub/shower, another for mirrors, floor cleaners, toilet cleaners and more! Do we really need that many…
New Beginnings By Michelle Sala, Integrative Health Coach My old kitty, Roz, and I arrived in Salt Lake City this past Saturday and unloaded just in time before it began to snow for about 18 hours! My awesome friend, Lisa Byrne, and her pup Charlie, drove all my stuff packed in her horse trailer! My…
Is Calcium Supplementation Necessary? By Michelle Sala, Certified Integrative Health Coach Are you at that age where you are concerned about bone health? Has your doctor convinced you that taking a calcium supplement is necessary because you are at “that age”? Well, you may want to reconsider. The first time I became wary of calcium…
True Cellular Detox™: Susan Shares Her Results By Michelle Sala, Certified Integrative Health Coach and True Cellular Detox™ Practitioner Weight loss was initially the main goal of this client for seeking out my services. When I learned that she was experiencing back pain from a bulging disc and was going in for a consultation to…
Nature’s Flu Shot – Fermented Garlic! By Michelle Sala, Integrative Health Coach Garlic has natural compounds that make it antimicrobial, antifungal, antibacterial, antiparasitic, and can even kill cancer cells! Garlic is also known to lower blood pressure and cholesterol. The magic chemicals in garlic are the sulphuric compounds, allicin being the main one. However, there…
Fermented Garlic What you’ll need you’ll need: Mason jars w/lids Filtered/Purified water Fine sea salt or Himalayan pink salt Peeled garlic (I get the pre-peeled kind in a big bag at Costco) Instructions: Make brine – For every 1 cup filtered water add 5-6 grams sea salt (for fine, it’s about a heaping teaspoon). Make…
That’s Okay, I Make Lamb! By Michelle Sala, Integrative Health Coach Do you remember the line in My Big Fat Greek Wedding where Toula tells her aunt that her fiancé doesn’t eat meat because he’s a vegetarian and the aunt says, “that’s okay, I make lamb!” Lamb is an often overlooked source of protein that…
Lamb Meatballs By Michelle Sala ©2018 Serves 4 Meatball Ingredients: 1 lbs. ground lamb 1/3 cup lightly toasted pine nuts coarsely chopped 1/4 cup freshly grated Parmigiano-Reggiano or Pecorino Romano cheese (or something similar) 1/4 cup ground flax meal or almond meal 1 egg 2 cloves garlic pressed or finely chopped 1 heaping tablespoon finely…
Get an Oil Change By Michelle Sala, Integrative Health Coach Don’t believe what you’ve been told about such oils as vegetable oil, canola oil, soybean oil, etc. These are not heart healthy oils. While they may not contain cholesterol and be low in saturated fats, they are highly inflammatory and can damage your cell membranes…
True Cellular Detox™: Daniel Shares His Results By Michelle Sala, Certified Integrative Health Coach and True Cellular Detox™ Practitioner Recently, I received this evaluation of the True Cellular Detox program from one of my clients and I had to share his results! This is his unedited (except for a couple typos) response to my evaluation…
Is Your Sunscreen Safe? By Michelle Sala, Certified Integrative Health Coach I think it’s interesting that suddenly consumers are interested in safer sunscreen to protect coral reefs¹ but have been ignorant to the fact that these same chemicals are also unsafe for humans. Dermatologists have drilled into our thinking that we must wear sunscreen everyday…
True Cellular Detox™: Real Results By Michelle Sala, Certified Integrative Health Coach There is a lot of talk of cleanses and detoxing these days, but not all detoxes are safe and effective. Some may clean out your downstream systems (bowels and kidneys) and may make you feel better temporarily if your diet has been less…
Almost Guilt Free Chocolate Chip Cookies By Michelle Sala, Integrative Health Coach If you are trying to cut back on refined sugar and eat low-carb then you have to try these cookies! The secret to making cookies low carb is replacing sugar for Lakanto which is safe for diabetics and children. Lakando doesn’t have the…
Chocolate Chip Cookies (Gluten-Free, Low Carb) Makes about 28 cookies Ingredients: 1/2 cup (4 oz.) grass-fed butter 1/3 cup Lakanto sugar subsitute (you can get it on Amazon) 1 tsp. vanilla extract 1 egg + 1 egg white 2 cups of almond flour (blanched, not almond meal) 1/4 cup coconut flour 1/2 tsp. baking soda…
Enchilda Sauce Recipe (gf, vegan, paleo) By Michelle Sala, Certified Integrated Health Coach I’ve been trying to perfect homemade wheat-free enchilada sauce for a few years now. I’ve found various paleo recipes and tried to modified wheat flour containing recipes, but have never found one that knocked my socks off. This weekend we had a…
Enchildada Sauce This enchilada sauce is gluten-free and can be easily made vegetarian by substituting the chicken stock for water or vegetables stock. Makes about 4 cups Ingredients: 3 tablespoons chili powder 3 tablespoons tapioca flour or arrowroot flour 1 teaspoon cacao or cocoa powder (don’t be afraid to add a bit more for a…
Am I Nuts? (Don’t answer that!) By Michelle Sala, Certified Integrative Health Coach Do you find yourself eating a lot of nuts because they are considered a healthy snack or addition to recipes? Those who follow a Paleo, vegan or vegetarian diet tend to eat a lot of nuts because of their healthy fats and…
Wine: Friend or Foe? By Michelle Sala, Certified Integrative Health Coach Giving up alcohol, or limiting it, is a big stumbling block for those trying to lose weight and/or wanting to reduce inflammation which drives such health conditions as diabetes, high blood pressure, and joint pain, to name a few. Others have had to give…
The Only Health-Focused, Natural Wine Club in the World Does wine give you a headache? Are you sensitive to sulfites? Do you want to drink wine and stay in ketosis? Then Dry Farm Wines is for you! ALL NATURAL & ADDITIVE FREE (Sulfite Free) LAB TESTED FOR PURITY SUGAR-FREE & LOW ALCOHOL A Philosophy…
What you clean your house with is just as important as the other environmental chemicals you are exposed to on a regular basis. With Norwex antibacterial cloths you can clean 90{07617649484fed9b0031b804b8d67042e8c9309551466d2a85339975f1cdc4d0} of your home with just water. They have wonderful enzyme-based products for cleaning the other 10{07617649484fed9b0031b804b8d67042e8c9309551466d2a85339975f1cdc4d0} of your home. Besides the antibacterial cloths, I…
Pure Water Freedom Full Line of Household Flouride Water Filtration Solutions Your #1 source for Fluoride filtration. We have the fluoride filter that works for you! Pure water is essential to the health of you and your family. Unfortunately our tap water has become a chemical cocktail of fluoride, pesticides, chlorine and many other contaminants.…
Aqua Tru REVERSE OSMOSIS WATER FROM YOUR TAP – Use Code: 100 to get $100 off your order! The first and only countertop reverse osmosis water purifier that is certified to create bottled quality water from your tap. No plumbing or installation required. TRUPURE™ TECHNOLOGY AquaTru’s exclusive, patent pending TruPure technology miniaturized the same reverse…
Sunfood Superfoods Since 1995, Sunfood Superfoods has been the world’s premier source of raw, organic, non-GMO superfoods and cutting edge nutrition information. Sunfood strives to provide the most nutritious and highest quality foods from around the world, and a wealth of helpful information to lead a healthier lifestyle. Sunfood’s products are inspired by the principles of…
Our Mission: To get safer products into the hands of everyone. Decades of studies indicate that serious health issues (including but not limited to asthma, cancer, and infertility) are on the rise and are due in some part to our ongoing exposure to toxic chemicals—whether it’s in the shower, on our commute, while we eat lunch…
Why Revitin? Every great idea starts with a problem. Ours was simple: Toothpaste is ineffective. Conventional approaches to clean and disinfect the mouth disrupt the good bacteria that we need to stay healthy. So we asked, “why are oral care products, even natural products, focused on killing bacteria?” It turns out there is a simple…
I’ve partnered with Bulletproof™ since I’m always recommending their products to my clients. My favorite products are the Coffee Beans, Brain Octane™ oil, XCT™ oil, and Bulletproof™ Collagen Bars.
Swanwick BlueBlockers Burn Fat, Get Focused, Feel Energized, Look Cool Did you know that using electronics before you go to sleep impacts your sleep quality? We are inundated by blue light that prevents our brains from turning off and we are not naturally producing adequate melatonin. Wear these cool glasses a couple hours before bed…
Can You Afford Not to Eat Organic? By Michelle Sala, Integrative Health Coach If you’re eating only conventionally grown produce, chances are that you are eating way more pesticides than you think you are. Most of the pesticide residue on produce can not be washed off as it gets embedded in the flesh of soft…
The Problem with Wheat By Michelle Sala, Integrative Health Coach The gluten-free craze has gotten crazy! People pick up on fads thinking they’re healthy but haven’t really done the research. For instance, the number of gluten-free processed food options have gone through the roof. However, these processed foods are not any healthier than their gluten…
True Cellular Detox™ I’m excited to announce that I have become a True Cellular Detox™ Practitioner! This program was developed by Dr. Daniel Pompa to heal himself from some major physical challenges. Dr. Pompa’s organization trains practitioners to reproduce his protocol with their patients/clients. You don’t…
What’s in Your Toothpaste? By Michelle Sala, Integrative Health Coach When was the last time you thought about the toothpaste that you use? Do you buy what ever multi-pack toothpaste brand that Costco is currently selling? This may be hard to believe, but just because the FDA allows something to be sold in this country,…
St. Patrick’s Day Recipe – Healthy of Course! By Michelle Sala, Integrative Health Coach St. Patty’s Day is almost here, but don’t bother with that salty corned beef and cabbage, which isn’t really traditionally Irish anyway! Corned beef is to Irish Americans as spaghetti and meatballs is to Italian Americans. It’s not something they had…
by Michelle Sala Serves 6 Ingredients: 2 lbs. sweet potatoes (the light ones, not yams) or you can make a mash of celery root, parsnips, or cauliflower 1/3 cup coconut milk or cow’s milk, or half and half (If using canned coconut milk, pour contents into blend and blend the cream and water together before…
Chicken Bone Broth The boned carcasses of 2 organic chickens (I collect them when I roast a whole chicken and store in the freezer in a freezer bag) Any raw leftover chicken scraps (wing tips, necks, gizzards, etc.) left over from trimming and cutting up chicken 2 or 3 ribs of celery 2 large or…
Gluten-Free and Grain-Free Date Nut Bars By Michelle Sala, Integrative Health Coach I finally did it! I finally recreated the recipe most beloved by the family that my grandmother, Josephine, used to make. The original recipe was made with Bisquick which obviously has gluten in it. Bisquick does make a gluten-free mix, but it full…
By Michelle Sala Ingredients: 1 Egg (use a “flax or chia egg” or egg substitute to make vegan) ½ C. Avocado oil (or you can sub with neutral flavored olive oil or melted coconut oil*) ½ C. Coconut sugar (or equivalent of some other sweetener. I use Lakanto which measures 1:1 with sugar, is zero calories,…
Instead of Gratitude, Think Grace By Michelle Sala Integrative Health Coach Thanksgiving is a time of gratitude and many of us try to make gratitude part of our daily lives, but how valuable is gratitude if we are not accepting grace for ourselves or extending it to others? At this time of year when we…
Are You Sleeping? By Michelle Sala, Integrative Health Coach Poor sleeping habits and poor sleep quality is making you sick and fat and keeping you sick and fat! Did you know that junk light from florescent bulbs, LED lights, computer screens, smart phones, tablets, and TV are ruining our sleep? Stressed out adults are not…
Kombucha Made Easy – Part I (Revised with new information!) By Michelle Sala, Integrative Health Coach This is a revision of my first post on Kombucha in June of 2016. I’ve included more information and helpful links to get your started brewing your own kombucha. It’s now been 2 1/2 years since I’ve been brewing…
What Kind of Water Are You Drinking? By Michelle Sala, Integrative Health Coach Water consumption is an important part of my discussions with my health coaching clients. I am amazed at the poor quality of drinking water many of them rely on – mainly water in plastic bottles. For this article, in addition to online…
What Are Zoodles? Zucchini noodles! By Michelle Sala, Certified Integrative Health Coach Whether you have your own garden or are benefiting from the bounty of zucchinis from generous friends, are you wondering what to do with them all? Making “zoodles” is the perfect low-carb idea for that excess zucchini! How do you make zoodles? You…
Mustard greens makes for a spicier and peppery pesto than basil. Feel free to substitute basil or even spinach for a milder pesto. Makes about 1 cup of pesto Ingredients: 1 bunch of mustard greens 1/4 cup raw pumpkin seeds (also called pepitas) 1/4 cup raw sunflower seeds 1/2 cup of raw pecans or raw…
Serves 2 as a main course or 4-6 as a side dish Ingredients: 3-4 small zucchinis 2-3 generous tablespoons prepared pesto (Mustard Greens Pesto recipe) Sea salt and freshly ground pepper Handful of organic grape tomatoes, sliced in half Nutritional yeast, optional Directions For a vegan main course, figure about 1 1/2 small zucchinis per…
Coffee is a Superfood! By Michelle Sala, Certified Integrative Health Coach While in the middle of revamping my corporate wellness presentation on “Superfoods”, I decided to make “Coffee is a Superfood” this month’s newsletter and blog post topic. Last month I wrote about how your moldy coffee maker could be making you sick and thought…
Is Your Coffee Maker Making You Sick? By Michelle Sala, Certified Integrative Health Coach A few years ago, I read an article about Keurig or K-Cup type coffee makers that were harboring mold because they are difficult to properly clean. Recently I discovered that this could happen with your standard drip coffee maker. My boyfriend,…
What Do You Do with Fruits and Veggies that are Getting Brown or Soft? By Michelle Sala, Integrative Health Coach You probably went shopping last weekend and now it’s Friday and you have leftovers and food you still have not prepared. Am I right? What do you do with that wilting kale and leftover chicken?…
Healthy and Delicious – Creamy Leek Tart By Michelle Sala, Certified Integrative Health Coach I find that the main reasons my clients ‘fall off the wagon’ is that they don’t plan properly or they eat the same thing over and over and then they get bored and crave something they shouldn’t eat. Pizza is something that…
Creamy Leek Tart (Gluten-free, Dairy-free and Vegan) Creamy Leek Tart Serves 3-4 Crust: ¾ blanched almond flour (do not use almond meal that is made with almonds with the skins) 3 tablespoons coconut flour ½ cup arrowroot starch ¼ teaspoon sea salt ¼ cup water 1 egg 1 tablespoon olive oil 1 teaspoon apple…
Almond Butter and Hemp Seed Energy Balls Don’t like chocolate? Try these…. Ingredients 1 Cup Almond Butter 1 Cup Hemp Seed 2 tsp cinnamon 3 tsp maca powder, optional 2 tbsp. raw honey Optional toppings: Unsweetened shredded coconut, chopped almonds, or toasted sesame seeds Directions Mix all ingredients together. Roll rounded teaspoon of mixture…
Chocolatey Truffle Balls Ingredients 1 Cup Almond Butter 1/2 Cup Hemp Seeds 1/2 Cup Cacao Powder 2 tsp cinnamon 3 tsp maca powder, optional 2 tbsp. raw honey Stevia to taste, about 10 drops of TJ’s liquid stevia Optional toppings: Unsweetened shredded coconut, chopped almonds, or toasted sesame seeds Directions Mix all ingredients together. Roll…
White Bean and Pumpkin Protein Hummus ©2016 Michelle Sala Makes about 2 Cups Ingredients: 1 can organic white beans like cannelini, rinsed and drained (or garbanzo beans) 1 cup organic pumpkin puree 1/4 cup tahini 1 scoop Ancient Nutrition Bone Broth Protein Powder, Pure 2-3 cloves garlic 1 teaspoon cumin 1-2 tablespoons lemon juice sprinkle…
What the heck is ghee? By Michelle Sala, Health Coach Back in the ‘old days’, ghee was referred to as clarified butter. Ghee is a staple in Indian, Persian, South Asian and Arabic cuisines. It has a very high smoking point and if made from grass-fed cow’s butter is highly nutritious. To me, the ghee…
Healthy Recipes for a Healthy Heart By Michelle Sala, Integrative Health Coach Check out the Heart Healthy recipes that I’ve been posting on my website by clicking on the Healthy Recipes tab. You will find all of my recipes there with a pdf friendly print option! I will be continually adding more recipes so check back…
Fat is Good for Your Heart and Your Head! By MIchelle Sala, Integrative Health Coach We’ve been brainwashed into thinking that fat is bad, when in reality it is what our bodies and brain is craving! Your brain is made up of at least 60{07617649484fed9b0031b804b8d67042e8c9309551466d2a85339975f1cdc4d0} fat and if you have been put on a statin…
Slow Cooker “Roasted” Chicken ©2016 Michelle Sala Ingredients: 1 whole organic chicken Sea salt Olive oil 1 lemon cut in half (an orange works great too) Seasonings of choice – dry spice mixes, fresh rosemary or thyme, fresh garlic Directions: Rinse chicken and remove giblets. Cut away excess skin and fat around the cavity opening. Generously…
Bulletproof Coffee™ – Michelle Style This is a great start to the day. You will not need to eat anything additional for breakfast. Michelle’s Bulletproof Coffee recipe: 8-12 ounces of brewed hot coffee (preferably Bulletproof™ beans or organic beans) 1 tablespoon Brain Octane™ oil 1 tablespoon unsalted grass-fed butter (try Kerrygold) 1 scoop of Collagen…
Did you know that cardiovascular disease is the #1 killer of women? By Michelle Sala, Integrative Health Coach February is the month that represents Ground Hogs Day, the Super Bowl, Valentine’s Day, Presidents Day, National Wear Red Day®, and a few more holidays and events that I’m sure I’ve forgotten! Speaking of National Wear Red…
Paleo Meatloaf ©2017 Michelle Sala Serves 6 Ingredients: 1 lb grass-fed ground meat or organic turkey 2 cloves of garlic, crushed or minced 1/4 C. finely chopped onion 1/4 C. finely chopped bell pepper the color of your choice (I like anything besides green!) 1/4 C. finely chopped fresh parsley or mixture of fresh herbs…
Quinoa & Black Bean Salad ©2016 Michelle Sala Serves 6-8 Ingredients: 1 cup uncooked quinoa 1 1/2 cups filtered water 1 15 oz. can organic black beans, drained and rinsed 3-4 green onions, green and white parts finely chopped 2 tablespoons canned diced green chilies 1 jalapeno pepper, seeded and finely minced (optional) 1 bell…
Pureed Cauliflower ©2016 Michelle Sala Serves 2-4 Ingredients: 1 head of cauliflower 1 or 2 tablespoons lemon juice, optional (omit if you don’t like lemon) 1 clove garlic 2-4 tablespoons of the steaming water after cooking 1 tablespoon olive oil Salt and pepper to taste Directions: Cut up cauliflower into florets Place in…
Pureed Celery Root (Celeriac) ©2016 Michelle Sala Serves 4-6 Ingredients: 1 large or two small Celeriac 1/2 lemon, juiced 1 or 2 cloves of garlic 2-4 tablespoons of the cooking water 1 TBSP extra virgin olive oil Salt & pepper to taste Directions: Cut off baby celery tops. (You can save these and use for…
Basic Green Drink ©2017 Michelle Sala Serves 1 1 cup of filtered/purified water 2 stalks of celery, chop into large pieces Juice of half a lime ½ of an apple, seeded and cut in wedges Handful of spinach or kale (or “Super Greens” from Trader Joe’s) Stevia to taste (for beginners) Add ingredients to…
Gluten-Free Banana or Pumpkin Bread Your friends and family will not believe this recipe is gluten-free! I once made a wheat flour banana bread alongside this g-f version and did a side-by-side taste test. This recipe won hands down! Ingredients: ¾ C. brown rice flour (plus more for dusting the pan) 3 tablespoons coconut…
Bolognese (Meat) Sauce with Spaghetti Squash ©2016 Michelle Sala Serves 4 (enough for 1 lb. of pasta, rice pasta or a 3-lb. spaghetti squash) Ingredients: 1 tablespoon of virgin coconut or extra virgin olive oil 1 medium brown onion, finely chopped 1 large or 2 small carrots, finely chopped 1 stalk celery, finely chopped 1…
Basic Berry Protein Smoothie ©2015 Michelle Sala 1 Serving This smoothie will keep you going for a LONG time! 1 cup unsweetened almond milk or coconut milk 2 tablespoons hemp seeds 1 tablespoon of ground flax seed or chia seeds 1/2 cup fresh or frozen blueberries, strawberries, or mixed berries 1 tablespoon unsalted almond…
Turkey, Kale & Bean Soup ©2016 Michelle Sala 6-8 servings 1 large onion, diced 2 large carrots, diced 2 stalks of celery, diced 3-4 cloves garlic, coarsely chopped 1 TBSP coconut oil (or extra virgin olive oil) 1 15 oz. can of your favorite beans, drained and rinsed (garbanzo, kidney, or cannellini (great northern white…
Vegan Sweet Potato Chili ©2016 Michelle Sala Serves 6 Ingredients: 2 TBSP virgin coconut oil or extra virgin olive oil 1 large yellow onion, diced 2 stalks celery, diced 2 fresh jalapeno peppers, seeded and diced 4 cloves garlic 1 ½ lbs. orange sweet potatoes, peeled and cubed 1 28oz. can organic fire roasted diced…
Bison Chipotle Chili with Avocado “Sour Cream” ©2016 Michelle Sala Serves 6 Ingredients: 2 TBSP virgin coconut oil or extra virgin olive oil 1 large yellow onion, diced 2 stalks celery, diced 1 lb. ground bison or grass-feed beef 2 fresh jalapeno peppers, seeded and diced 4 cloves garlic 1 28oz. can organic fire roasted…
Black Bean Burgers Makes 5 patties 1 cup cooked brown or black rice or quinoa 1 15-ounce can black beans, drained and rinsed 1 tablespoon olive oil 1 teaspoon cumin 1 teaspoon garlic powder or ½ teaspoon granulated garlic ¼ teaspoon chili powder or chipotle chili powder (omit if your salsa is really spicy!) ¼…
Easy Vegetable Stock ©2016 Michelle Sala Ingredients: 1 large yellow onion, cut in quarters 4 stalks of celery, each cut in 4 chunks 2 carrots, each cut in 4 chunks 1 turnip, clean ends and quarter 1 tomato, cut in half 2 cloves of garlic, smashed and peeled 1 sprig parsley 6 whole peppercorns 1…
Lentil and Kale Stew © 2013 Michelle Sala Serves 6 1 lb. green or brown lentils, rinsed and picked over 8 C. water and/or vegetable stock or chicken stock (any proportion of either is fine as long as you have 8 cups) 1-2 cloves garlic, coarsely chopped 1 TBSP coconut oil or olive oil 1…
Thai Curry with Chicken Serves 4 Ingredients: 1-2 tablespoons virgin coconut oil 1 4-oz. can or jar of yellow or red curry paste 3/4 lb. carrots, peeled, cut into 1/2″ rounds (about 4 carrots) 1 medium onion, chopped 1 red bell pepper, cut into 1″ pieces 1 jalapeno or fresh Thai pepper, seeded and finely…
Making the Most of the Holiday Season By Michelle Sala, Certified Integrative Health Coach The holiday season can be both joyful and stressful and for some downright depressing. Too much emphasis is put on the perfect decorations, gifts, food and even what we wear! Many people are dealing with chronic illness or relationship problems which…
My Journey to Becoming a Health Coach By Michelle Sala, Certified Integrative Health Coach A lot of people wonder why I would quit a 20+-year career, a good paying job in college publishing, to start my own business as an integrative health coach. It really was a slow journey that began when I was in…
Michelle will send invoice and get additional info for labs before receiving payment.
Michelle will send invoice and get additional info for labs before receiving payment.
Michelle will send invoice and get additional info for labs before receiving payment.
