Eating Healthy – Fueling a Better Life

A Message from Lannette & Murray

As you embark on your journey toward optimal health, we’re excited to introduce you to our Healthy Life page — a resource filled with tips, recipes, and real-world strategies to help you stay on track.

Making mindful nutritional choices throughout your day lays the foundation for long-term success. We’re here to guide you, offering encouragement and weekly ideas — including healthy alternatives to common food choices — that align with your health goals and lifestyle.

Where your focus goes, your energy flows.

When, What & How to Eat Well

  • When

    Eat consistently throughout the day to maintain energy, digestion, and focus. Avoid skipping meals and listen to your body's natural rhythms.

  • What

    Choose whole, fresh foods — vegetables, lean proteins, fruits, whole grains, and healthy fats.

  • How

    Be present while eating. Chew slowly, savor the experience, and stay hydrated.

Even small daily changes can lead to big transformations over time.

Healthy Eating & Chronic Conditions

Eating well doesn’t just help you feel better — it supports your body in preventing or managing chronic illnesses like:

  • Diabetes

    Monitor sugar and carbohydrate intake.

  • Congestive Heart Failure

    Reduce sodium and limit fluid intake.

  • Chronic Kidney Disease

    Avoid high-protein diets that can strain kidney function.

Before making significant changes to your diet, consult with your primary care provider or a certified dietitian to ensure the best plan for your individual needs.

Benefits of Healthy Eating

  • Fuels your body with essential nutrients and energy
  • Reduces the risk of chronic disease
  • Enhances mood, clarity, and overall well-being
  • Promotes balance when paired with other lifestyle habits

Smart Food Choices for Everyday Living

  • Avoid

    Processed foods, boxed meals, or canned items with additives and preservatives

  • Choose

    Fresh fruits, vegetables, whole grains (like brown rice, whole wheat bread/pasta)

  • Limit

    Refined carbs like white bread or white rice

  • Color Counts

    The more colorful your plate, the broader your nutrient intake

Breakfast Sets the Tone

Start your day with energy and intention. Skip the sugar-heavy options and go for:

  • Fresh fruit
  • Eggs or Greek yogurt
  • Oatmeal with nuts and berries
  • Whole grain toast with avocado or nut butter

Support Through Consultation

  • A certified dietitian can guide your choices based on your medical history
  • Many insurance plans cover nutritional consultations — especially when referred by your PCP.
  • Don’t hesitate to explore your coverage or ask your provider for a referral.

Moderation and Portion Control

Sustainability is key:

  • Don’t eliminate your favorite treats — reduce them.
  • Gradually adjust portions to avoid feeling deprived.
  • Build habits you can live with — not ones you can’t wait to quit.

Nutrition and Recovery Support

If you’re in recovery from drug or alcohol addiction, nutrition is critical — but you don’t have to navigate it alone.

  • Seek support from professionals trained in substance use recovery
  • Don’t carry the weight by yourself — getting help is a sign of strength, not weakness
  • We’re here to support your healing, every step of the way

Featured Recipes

Ingredients (serves 4)

For the Roasted Vegetables

1 small butternut squash, peeled and cubed

2 parsnips, sliced into half-moons

1 large red onion, cut into wedges

2 cups broccoli

2 tablespoons olive oil

1 teaspoon smoked paprika

1 teaspoon dried thyme

½ teaspoon cinnamon

Salt and black pepper to taste

For the Millet

1 cup uncooked millet

2 ¼ cups vegetable broth

1 bay leaf

1 tablespoon lemon juice

Salt to taste

Maple-Tahini Dressing

¼ cup tahini

1 tablespoon maple syrup

1 tablespoon apple cider vinegar

1 teaspoon Dijon mustard

2–3 tablespoons warm water (to thin)

Salt and pepper, to taste

Instructions

1. Roast the Winter Vegetables:

  1. Preheat oven to 400°F (205°C).
  2. Toss squash, parsnips, onion, and broccoli with olive oil, smoked paprika, thyme, cinnamon, salt, and pepper.
  3. Spread evenly on a baking sheet.
  4. Roast 25–30 minutes, stirring halfway, until caramelized and tender.

 

2. Cook the Herbed Millet

  1. Rinse millet under warm water.
  2. In a saucepan, add millet, vegetable broth, bay leaf, and a pinch of salt.
  3. Bring to a boil, then reduce the heat to low and cover.
  4. Cook for 18 minutes, then turn off the heat and let the dish steam for 10 minutes.
  5. Remove bay leaf, fluff with a fork, and stir in lemon juice.

3. Make the Maple-Tahini Dressing

  1. Whisk tahini, maple syrup, vinegar, mustard, and warm water.
  2. Adjust thickness to your liking.
  3. Season with salt and pepper.

 

4. Assemble the Bowl

  1. Spoon millet into bowls.
    Top with roasted vegetables.
  2. Drizzle liberally with maple-tahini dressing.
  3. Add pumpkin seeds, pomegranate seeds, herbs, or avocado if desired.