Great Day Washington: 10 Heart Healthy Foods in 1 Meal!

February is Heart Healthy Awareness Month and I had the pleasure of discussing how food can be nature’s medicine and help prevent heart disease on Great Day Washington. You can watch the segment here.


Below are 10 foods and their cardiovascular benefits as well as the recipes to make the Chia Crusted Salmon and Spinach Salad with a Garlic Apple Cider Vinaigrette. Enjoy!

10 Heart Healthy Foods:

Spinach– keeps blood pressure stable and lowers cholesterol

Tomatoes– reduces blood pressure and cholesterol, and contains antioxidants, vitamins and minerals that protect against cardiovascular disease

Avocado– a monounsaturated fat that reduces LDL (bad) cholesterol

Walnuts– contains plant based omega 3 fatty acids that reduce inflammation and increases HDL (good) cholesterol

Salmon-rich in omega 3 fatty acids, reduces triglycerides, increases HDL (good) cholesterol and changes LDL particle size to decrease cardiovascular risk

Chia Seeds-contains plant based omega 3 fatty acids reducing inflammation and risk of stroke and heart attack

Apple Cider Vinegar-lowers cholesterol and blood pressure as well as numerous other health benefits

Garlic-contains a compound named allicin, which improves blood pressure and lowers LDL cholesterol

Dark Chocolate– 72% cacao or higher reduces risk of blood clots and cardiovascular disease

Red Wine– antioxidants can slow progression of heart disease, increase HDL cholesterol and reduce risk of stroke


Chia Seed Crusted Salmon:

6 wild salmon fillets
1/4 cup of  Dijon mustard
1/3 cup of black chia seeds
1/4 cup of Soy Sauce or Coconut Aminos
1/4 cup avocado oil

Preheat the oven to 350 degrees. Stir together the mustard and soy sauce and then rub/marinate all over the salmon.

Spread the chia seeds on a plate, and then place what would be the skin-side of the salmon on the seeds to coat the fillet.

Heat 1/2 the avocado oil in a large skillet over medium-high heat until hot. Sear the salmon in two batches, seeded-side down, until browned around the edges and the seeds are set and form a crust, about 3 minutes per batch. Transfer the salmon, seeded-side up, to a baking sheet greased with the remainder of the oil. Transfer to the oven and bake until cooked through, about 10 minutes.

Adapted from this recipe

Garlic Apple Cider Vinaigrette:

2 garlic cloves, minced
1 Tbsp Dijon mustard
1/4 cup raw apple cider vinegar
1-2 tablespoons raw honey, as needed for sweetness
1/3 cup avocado oil
Himalayan salt and cracked pepper, to taste


Combine all of the ingredients in a mason jar, then seal  and shake until the honey dissolves and the ingredients are combined. Adjust flavor to taste, if necessary with more or less honey.

Adapted from this recipe.


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Great Day Washington, 5 Healthy Breakfast Options

I had the pleasure of reviewing 5 healthy breakfast options on Great Day Washington! You can watch the segment here and below are the recipes. Enjoy!



1. Egg Frittata


12 organic eggs

4 large links or 8 small links of organic sausage- cut into small pieces

1 green bell pepper finely chopped

1/2 onion finely chopped

4-5 mushrooms finely chopped

2-3 Tbsp of avocado or olive oil

1/4 cup of milk

Salt and pepper to taste

12 cup cupcake/muffin pan

Directions: On a stove, cook the sausage and sauté the veggies using two thirds of the oil and set aside. Using the last tablespoon of oil, coat each segment of the 12 cup cupcake/muffin pan. Place a small amount of the sausage and vegetables at the bottom of each segment of the cupcake/muffin pan.  Whisk eggs, milk, salt and pepper in a bowl and pour evenly over the sausage and veggies.  Bake in the oven at 350 degrees for 15-20 minutes. Remember you can switch out the protein and veggies to change the flavor.

Servings: 12

2. Yogurt Parfait


6oz of plain, full fat greek yogurt

1/2 cup of berries

Handful of granola

Directions: Layer the ingredients yogurt, berries and granola twice in a cup.

Serving: 1


3. Banana Chia Nut Pudding


2 ripe bananas

1 cup of cows milk, coconut or almond milk (unsweetened)

1 Tbsp of almond or cashew butter (can omit)

4 Tbsp of chia seeds

Dash of vanilla extract or you can use vanilla flavored coconut or almond milk.

Directions: Combine the bananas, milk and nut butter in a blender until ingredients are smooth.  Add in chia seeds and vanilla extract and pulse for a few moments.  Pour the mixture into a parfait glass or cup and allow it to set in the refrigerator for 4-6 hours.

Top with sliced bananas and enjoy!

Servings: 2

4. One Minute Muffin


2 Tbsp of almond flour

1 Tbsp of flaxseed meal

1 Tbsp of vanilla whey or yellow pea protein powder

1/2 tsp. of baking powder

1 tsp. of cinnamon

pinch of salt

1 tsp. of Butter

1 organic cage free egg

Directions: Combine all dry ingredients in a cup. Using a ramekin or wide mouth mug, melt the butter and then add in the egg and then the dry ingredients. Mix together well. Heat in the microwave between 1 minute and 1 minute 30 seconds depending upon microwave.  Cut and add butter, nut butter or a spread of your choice. There are ways to easily change the flavor of the muffin by adding nuts, fruit, seeds, or cacao powder, spices etc.  Search 1 minute muffin on google for tons of different options.

Serving: 1

 5. Protein Breakfast Smoothie


6oz. of Unsweetened Almond, Coconut or Cows Milk

1 Scoop of unsweetened Vanilla Whey Protein or Yellow Pea Protein

1/2 cup of fresh or frozen berries

1/3 cup of fresh or frozen spinach

1 Tbsp of ground flax seeds or Chia Seeds

Ice (as needed)

Directions: Blend and remember you can easily change the flavor by switching to chocolate protein powder and/or changing the fruits.

Serving: 1


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Small Group Nutrition Coaching for Weight Loss!

Register for our first small group nutrition coaching series for Weight Loss!

Duration: 4 weeks
Cost: $100 per person ($25.00 per session)
Groups: 10 -12 people per group
When: Tuesdays 10:30am or 8:00pm (Choose either AM or PM Group)
Where:, so anyone in the US can join!
Starts and Ends: Tuesday January 16th- February 6th

Each session provides nutrition education and recommendations to help you meet your weight loss goals. In addition to my expertise and guidance, participants will have the added benefit of group support from peers.
Future programs will be using an online scheduling and payment platform but you can sign up here today!  When signing up please note if you are interested in the AM or PM group.

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