22 10, 2015

Metagenics Product of the Month

October 22nd, 2015|Nutrition|Comments Off on Metagenics Product of the Month

Herbulk – Herbulk® features 7 grams of dietary fiber per serving. This powdered formula is designed to support healthy intestinal function, and offers great support for those who want to promote healthy bowel motility .*

metgenics herbulk

We always recommend whole food first and supplements to fill in the gaps.

22 10, 2015

Overnight Oats

October 22nd, 2015|Recipe|Comments Off on Overnight Oats


  • ½ cup rolled or quick oats (steel cut will not work)
  • ½ cup milk of your choice
  • ½ cup plain Greek yogurt
  • 1 tsp. cinnamon or pumpkin pie spice
  • ¼ cup pumpkin puree


  • Combine all ingredients into Pyrex glass container with lid or mason jar.
  • Place in refrigerator covered overnight
  • Stir in the morning, heat in microwave or serve cold as is


Options instead of pumpkin: vanilla extract or brown sugar

Options to added in the morning: nuts, seeds, dried fruit, fresh fruit, shredded coconut, nut or seed butters.

22 10, 2015

Banana Berry Oat Bars

October 22nd, 2015|Recipe|Comments Off on Banana Berry Oat Bars

Banana Berry Oat Bars


For strawberry topping

  • 2 cups (330 grams) finely minced fresh or frozen strawberries
  • 1 T Honey
  • ¼ medium lemon, juiced

For banana oat bars

  • 2 cups (162 grams) uncooked rolled oats, divided (certified gluten-free if necessary)
  • 1 tsp. baking powder
  • 2 tsp. cinnamon
  • 2 medium (262 grams) ripe bananas, mashed (about 1 cup)
  • 2 tsp. vanilla extract
  • 2 T honey, divided


  • Preheat oven to 375 degrees F
  • Combine strawberries with 1 T honey and lemon juice (note: if using frozen strawberries, thaw first).
    • Toss with a spoon until well combined
    • Set mixture aside to chill in the refrigerator for at least 20 minutes
  • In a food processor, process 1 cup rolled oats until it reaches a floury consistency and transfer to a large mixing bowl.
  • Add the remaining rolled oats, baking powder, cinnamon, mashed banana, vanilla extract, and remaining 1 T honey
    • Stir with a spoon until well combined
  • Line and 8-inch by 8-inch baking dish with parchment paper
  • Transfer one-half to two-thirds of oat mixture into the baking dish and press into dish with a spatula
  • Strain liquid from strawberry mixture and spread berries in a single layer over the oats in the baking dish
  • Crumble remaining oat mixture on top of the strawberry layer.
  • Bake the bars for 30-35 minutes or until the top is golden brown
    • Remove and cool before cutting into bars
22 10, 2015

November Sample Meal Plan – Fiber Focus 2015

October 22nd, 2015|Nutrition|Comments Off on November Sample Meal Plan – Fiber Focus 2015

Sample Meal Plan

Breakfast: Overnight oats (see recipe on the blog at with a banana

Mid-morning Snack: Banana Berry Oat Bar (see recipe on the blog at

Lunch: Chicken Wrap (chicken breast, brown rice, black beans, and salsa wrapped in a whole wheat tortilla) with steamed broccoli

Afternoon snack: Curry roasted chickpeas (see recipe see recipe on the blog at

Dinner: Grilled tilapia topped with homemade mango salsa and a side of roasted cauliflower

– Mango Salsa Recipe: 1 mango chopped, 1 green onion diced, 1 jalapeno chili pepper diced, ¼ cup red bell pepper diced, 2 T minced cilantro,  2 T lime juice, 1 T lemon juice

– Mix together and let sit for at least 30 minutes before serving

Evening snack: Popcorn

For further questions or to schedule an appointment, contact Susan at