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Spring has sprung! (Hopefully for good)

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By this time, I’m sure we can all agree that we are over the freezing cold weather. When March rolls around, the weather starts to change – hopefully by becoming warmer – which calls for new beginnings. I relate the seasons changing to changes of seasons in one’s life. We are always changing, whether that’s reestablishing old or new cycles into our lives, reflecting on the past, and maybe even creating new goals for the future.   I may be biased because my favorite color is green but green is widely represented in different ways in different cultures. In our culture, most of us think St Patrick’s Day and maybe relate the color to the overwhelming naturalistic aura it gives off in the spring when trees grow new leaves and plants start to bloom.   In the 19 th century and thereafter, green was viewed with the relationship between prosperity, rebirth, and wealth which represented some dualities of life - health and sickness, longevity and discontinuity, etc. The color boomed in ...
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Healing Your Body After a Major Sugary

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On December 11, 2025 I had a MACI with a tibial tubercle osteotomy. I went from running every day and being on my own 24/7 to laying in bed watching trashy tv and begging people to bring me a cup of water and an ice pack. The change in lifestyle was drastic and the idea of living life like this was stressful, but i’ve turned to over educating myself on the topic and in true fashion reading up on how to best heal the body after a major surgery like this. And well, here is what I found.  Vitamin D (VD) to help your body absorb the calcium, because let’s be honest 2 days after y surgery I was begging someone to bring me a cold glass of milk (I hate milk. And I truly ment real milk, like red top full fat milk. Well having this surgery in December its hard to get VD naturally (I live up north) but supplements would have to do for the time being and seeing as your body needs it it wasn’t a bad idea to add to my normal supplements.  Vitamin D-fortified foods can help make sure you me...
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Lucky Mocktails

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  Many Saint Patrick’s Day celebrations revolve around drinking; however, not everyone wants alcohol. This green holiday can still be just as fun with curated mocktails that not only providie fun flavors and hydration, but are also great for kids, designated drivers, and anyone wanting a healthier option.  So, how can mocktails be a healthier alternative? Mocktails don’t have to be calorie-dense and instead can be light and refreshing by incorporating fruits, herbs, and sparkling water. These refreshers also eliminate alcohol-related risks and can increase hydration instead of contributing to dehydration. Here are a few festive green mocktails to try this Saint Patrick’s Day! Ginger Mojito Mocktail   Recipe by: The Mindful Mocktail Author: Natalie Battaglia  Ingredients:  -                1-inch grated ginger  -             ...
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Eat Your Greens (in a shamrock shake)!

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  Shamrock shakes are a staple during March to celebrate St. Patrick's Day. I love going out to get a sweet treat as a festive dessert, but I would rather experiment in the kitchen to add nutritional value to my favorite snacks. It is a fun activity and a tasty experience!  Ingredients:  2 cups vanilla ice cream 1 cup milk (whole or 2% for creaminess) 1/2 teaspoon peppermint extract 3-6 drops of green food coloring (optional, for that festive flair) Whipped cream & Chocolate shavings or mint leaves (for garnish) In a blender, add ice cream, milk, peppermint extract, and food coloring, blend until smooth. I like to add whipped cream and chocolate shavings as a garnish!  Healthy Swaps  Add vanilla Greek yogurt in place of ice cream for extra protein and lower saturated fat.  Add ¼ cup of spinach for a hint of green. Adds vitamins, minerals, and fiber! (It doesn’t change the taste.) I like to blend well and strain for a smooth texture!  Try 2%, 1%, or...
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Protect Your Colon: How Fiber and Lifestyle Can Lower Your Risk

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  March is Colorectal Cancer Awareness Month. This cancer is the second leading cause of cancer related death in the United States and is rising rapidly in adults under 50. It is one type of cancer that has modifiable risk factors related to nutrition that we can fix to decrease our risk and educate others. I lost my grandpa to colon cancer before studying nutrition and I often wish I had known what I know now. My family hates it, but I am constantly telling them to add a fruit or vegetable to their plate at every meal, buy the whole grain over the other, or sneaking nuts and seeds into anything I bake for us.  Ways We Can Decrease Our Risk: Fiber! Fiber helps reduce the risk of colorectal cancer by increasing stool bulk by absorbing water allowing waste to pass through quickly which limits carcinogen exposure to the colon lining. A fiber-rich diet supports a healthy gut microbiome. When gut bacteria ferments fiber it produces short-chain fatty acids that have anti-cancer prop...
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Fish Friday Doesn't Have to be Boring!

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  It’s time to spice up Lent by adding this Parmesan Crusted Fish Friday recipe to your menu lineup.  Ingredients:  4 cod fillets  1 cup of grated Parmesan cheese  ½ cup of breadcrumbs  2 tablespoons of fresh parsley  1 teaspoon of garlic powder  1 teaspoon of garlic powder  Salt to taste  Pepper to taste  2 large eggs  2 tablespoons of olive oil  Juice from ½ of a lemon  Directions:  Crust: Combine 1 cup of Parmesan cheese, ½ cup of breadcrumbs, 2 tablespoons of parsley, 1 teaspoon of parsley, a pinch of salt, and a pinch of pepper. It is best to put the mixture in a flat, shallow dish.  Eggs: In a shallow dish, beat 2 large eggs until smooth.  Fish: Pat the cod fillets dry. This will help the crust mixture stick to the fish.  Coat the fish: Cover each cod fillet with egg. Dip the cod into the egg mixture and let the excess drip off. Once the fish is coated in egg, lay it in the crumb mixture and ...
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A Sweet Balance: The Health Benefits of Dark Chocolate

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                   I like, as many others do, enjoying a sweet treat after dinner or even just as a pick-me-up throughout the day. I know this can be conflicting, as some may think that you should not eat dessert every day; however, I believe balance is key, so why not incorporate a nice tang of sweetness into your daily life? The best part is that it doesn’t have to be necessarily “bad” for you. What if I were to tell you that you could enjoy dessert every day that not only tastes good but also offers health benefits? I am talking about chocolate, but not just any type of chocolate, dark chocolate. Dark chocolate offers a multi-sensorial experience with its combination of color, snap, mouthfeel, and its array of flavors and aromas. Not only does this dessert act as a chemical mood booster, but it can also be the perfect addition to a well-balanced diet by offering health benefits. Dark chocolate with 70% cocoa content is rich in plant-b...
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