Easy and Healthy Chia Seed Jam
Chia Seed Jam 2 cups chopped fruit (I recommend berries) 1 tablespoon lemon juice 1 tablespoon honey 3 tablespoons chia [...]
Easy Omelet
2 cage free eggs 1/2-1 cup of fresh vegetables (mushrooms, onion, peppers, tomatoes, etc.) 1/2 tbsp. Kerrygold butter Salt and pepper [...]
Easy Overnight Oatmeal
**this recipe is gluten and dairy free Yields 1 serving Ingredients: ½ cup uncooked gluten free rolled oats (Bob's Red [...]
How to Make a Ginger Shot
*Get the 21 Days to Conscious Eating Program here. Have you ever tried one of those ginger shots that you [...]
Your Healthiest Memorial Day Ever!
Memorial Day marks the beginning of grilling season and outside gatherings, however the traditional barbecue food won't help you stay on track [...]
Apple Cider Vinegar Detox Water
yields 1 large pitcher, about 15 servings 12 cups of filtered water 1 cup Bragg's Apple Cider Vinegar juice of 2 [...]
Vanilla Chia Seed Pudding
**this recipe is gluten and dairy free yields 4, 1/2 cup servings Ingredients: 1 1/2 cups unsweetened vanilla almond milk 1/2 [...]
Why You Should Be Eating Fermented Foods
Whenever I say "fermented foods" to a client, the reaction is usually nose turned up and I'm met with immediate resistance. [...]
How You Can Do Your Part to Reduce Food Waste
Did you know that 40% of the food in the United States is wasted? FORTY PERCENT. If you think about how [...]
Kale: Is it really worth the hype?
I'm sure you've seen the "superfood" craze that's happened over the last couple of years, and certain trends that have taken [...]
How to Practice Mindful Eating
I'm sure that in this day and age, you've heard of "mindful eating", but do you know what it really means? [...]
Very Berry Protein Shake
Yields 1 Shake Ingredients: 1 scoop of protein powder (Use a collagen or a plant-based protein, I like Vega One [...]
Simple Avocado Toast and Eggs
Yields 1 serving Ingredients: 1 slice gluten free bread (if using wheat make sure it's something whole grain with high [...]
Mediterranean White Bean Salad
Yields 4-6 servings Ingredients: 1 15-oz. can of great northern beans 1/4 of a red onion, chopped 1/4 cup kalamata [...]
Sweet and Spicy Chicken Bowl
Yields 4 bowls Ingredients: 1 lb. organic chicken breast tenderloins 4 slices nitrate-nitrite free bacon 1/4 cup olive oil 1/4 [...]
Butternut Squash Quinoa Breakfast Bowl
Yields about 5 bowls Ingredients: 2 lbs. of butternut squash, cut into 1-inch cubes (I buy the pre-sliced at Costco) [...]
Easy Pickled Red Onions
Yields about 1 1/2 cups Ingredients: 1 red onion, thinly sliced ½ cup apple cider vinegar 1 tbsp. coconut sugar [...]
Ingenium Naturals Wellness Tea Product Review
I am always on the lookout for clean, natural, and non-toxic products to use and recommend to my clients. Nutrition goes [...]
Tips to Resist Emotional Eating During the Holidays
More often than less, the strongest cravings for food happen when you're at your weakest point emotionally You may turn to [...]
11 Ways to Manage Your Stress
Stress is an unavoidable part of being human. We experience stress on a daily basis, whether it’s a major source, or [...]
My 16 Favorite Healthy Snacks
Let's be honest, we're lazy. We don't want to have to take the time to make meals and snacks, so we [...]
Healthy Creamy White Chicken Chili
Yields 6 servings Ingredients: 1 lb. lean ground chicken or turkey breast, hormone/antibiotic free 1/2 cup chopped onion 1 tbsp. [...]
Thanksgiving 101: Do’s and Dont’s
We're coming up on one of the most difficult times of the year; stress is higher, work gets busier, we have [...]
Mini Portobello Pizzas
Ingredients: 6 portobello mushroom caps 6 oz. can organic tomato paste 1 package fresh basil leaves 1 package uncured, nitrate-nitrite [...]
Apple Cinnamon Muffins
Yields 12 muffins Ingredients: 1 cup rolled oats, ground into flour 2 scoops Quest all-purpose baking protein powder 3 small organic [...]
Does an apple a day really keep the doctor away?
It's that time of the year where apples start popping up everywhere! So, is what they say really true? Does an apple [...]
Mini Turkey Cranberry Quiche
Yields 4 mini quiche Ingredients: ½ small onion, diced 1 small gala apple, chopped ¼ cup dried cranberries 1 cup [...]
Healthy Pumpkin Chocolate Chip Cookies
Yields 14 cookies Ingredients: 1 cup raw almond butter 1/2 cup pumpkin puree 1/4 cup pure maple syrup 3/4 cup dried [...]
Deviled Eggs Two Ways
I took a different twist on the traditional deviled egg and have two awesome recipes for you to try! These [...]
The Best Pumpkin Pancakes Ever – And Healthy!
If healthy ever met delicious, it would be in the form of these pancakes. I don't know about you but [...]
Gluten Free Stuffing – Thanksgiving Made Healthy
Yields 14, 1/2 cup servings Ingredients: 1 cup low sodium chicken stock 1 cup pure apple juice 1 lb. mild [...]
Roasted Butternut Squash With Cherries and Feta
Yields 10 servings 1 large butternut squash, cut into ½ inch cubes 1 tbsp. honey mustard 2 tbsp. olive oil [...]
Pumpkin Chili
Ingredients, Yields 14 cups 15 oz can red kidney beans, rinsed and drained 15 oz can dark red kidney beans, [...]
Garam Masala Breakfast Bowl
Yields 4 servings 1 lb. organic, grass-fed, 85% ground beef 1 medium yellow onion, diced 8 oz. baby bella mushrooms, [...]
Pumpkin Cheesecake Squares
Yields 16 servings (1 square is one serving) 1 cup full-fat greek yogurt (10% is best, use 2% at minimum) [...]
Spaghetti Squash Lasagna
Yields 6 servings 1 lb. organic grass-fed 85% ground beef 4 lb. spaghetti squash ½ cup diced onion, fresh or [...]
Healthy Homestyle Chili
Yields 8 servings 1 lb. organic grass-fed 85% ground beef 1 15oz. can dark red kidney beans, drained and rinsed [...]
Roasted Butternut Squash with Green Apples and Walnuts
Yields 4 servings 12 oz. frozen and chopped butternut squash 2 medium organic green apples, chopped into ½-inch cubes 1 [...]
Butternut Squash Pear Soup
Butternut Squash Pear Soup This butternut squash soup packs a bigger nutrition punch than what meets the eye, with 6g of [...]
5 Ways to Avoid Temptations in the Workplace
The workplace is a constant source of temptation. I experienced this first hand working as a registered dietitian in a skilled [...]
4 Steps To Defy The Aging Process
Do you struggle with feeling tired but wired, fluctuations in mood and emotions, have a muffin top, sugar cravings, constipation, decreased [...]
Black Cherry Walnut Stuffed Pears
Ingredients: 2 organic pears, halved and pitted 1/4 cup dried cherries, finely chopped 1/4 cup walnuts, finely chopped 1 tbsp. [...]
How much water should you REALLY drink per day?
I'm sure you've heard that drinking 8 glasses of water per day is the recommended intake, but where did this recommendation [...]
Embracing My Imperfections: My Weight Loss Journey Revealed
I recently came across this picture of me on the left from December of 2012, shortly before I was diagnosed [...]
6 Ways to Improve Your Sleep Right Now
How many times have you heard this conversation?... Person 1: “I’m so exhausted I’ve worked a 60-hour week and only slept [...]
Anti-Aging: Interview with Linda Celauro
I recently recorded an interview for the Anti-Aging Summit with Linda Celauro. You can listen in below! https://soundcloud.com/coach-linda-57225250/heather-deranja/s-jDqeQ
Spring Clean Your Diet and Your Life
Can your life use a spring cleaning? We tend to hold on to things and accumulate unnecessary clutter, not only in [...]
Healthy Desserts: Chocolate Covered Strawberry Cheesecake Bites
Healthy Desserts: Chocolate Covered Strawberry Cheesecake Bites Check out the video below to see how to make this last treat. For [...]
How Food Causes Inflammation: Podcast with Wendy Myers
How Food Causes Inflammation I recently recorded a podcast with Wendy Myers, FDN, CHHC on how food causes inflammation in the body, and I [...]
Beef and Mushroom Ragout
Yields 4 servings 2 lb. grass-fed london broil 8 oz. container sliced baby bella mushrooms 8 oz. bag baby carrots 1 [...]