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From the Plate
Weekly wisdom — tips, recipes, and gentle reminders for your wellness journey, delivered with care.
May 6, 2026
Cortisol, Coffee & Why You Gain Weight Under Stress
Conventional wisdom suggests coffee is a great addition to a weight-loss plan — it's nearly calorie-free and contains no fat. But a more holistic view evaluates coffee through how it affects the body's ability to…
Apr 29, 2026
Protein — Finding Your Optimal Level
Researchers at the University of Illinois designed a weight-loss program in which one group ate the RDA for protein and a matched group ate twice the RDA. Both groups exercised. The RDA group lost 12 pounds of fat in 16…
Apr 21, 2026
The Real Skinny on Dietary Fats
If a low-fat lifestyle is good for our health and weight control, why are we a nation of chronically ill people who are overweight or obese?
Apr 13, 2026
Cold & Flu Season — Gentle Homeopathic Allies
The holiday season brings festivities — and cold and flu. Here are a few simple homeopathic remedies to add to your rescue kit this time of year.
Mar 30, 2026
Avoiding Burn Out
The holiday season can often times be enough to put people over the edge. The stress of shopping, family visitors, money, etc often times come to a head at the end of the year. In my experience, people tend to gravitate…
Mar 23, 2026
Goat Milk — A Gentle Alternative
Watch out cows' milk, you've got competition. Brimming with health-promoting minerals such as calcium, phosphorus, and potassium, goats' milk is proving to be just as nutritious as and even more digestible than cows'…
Mar 9, 2026
Beauty Without Being Poisoned
Looks to me like spring has sprung. Judging by our sales of sunscreen last week, seems like everyone is out enjoying the sunshine. Be mindful of the ingredients in your sunscreen, especially for the children. Our…
NUTRITION GUIDE
3-Day Sample Meal Plan
A free, three-day taste of what a full Green Plate Wellness plan looks like in real life. Three days of whole-food meals built to steady blood sugar, support digestion, and leave you feeling clear, full, and at ease — not deprived. Use it as a reset week, a stress-free vacation menu, or just a test drive before going deeper with a coached plan.
NUTRITION GUIDE
3 Days of Healthy Recipes
Nine simple, real-food recipes you can rotate through any week. Each one is designed around balanced protein, fiber and healthy fats so you stay full for hours — and each one is forgiving enough that you can swap ingredients for what's already in your fridge.
NUTRITION GUIDE
3-Day Vegetarian Meal Plan
A three-day vegetarian plan that proves plant-based eating can be deeply satisfying — without sacrificing protein, energy, or fullness. Designed around legumes, whole grains, eggs and dairy (optional), with attention to iron, B12, zinc and omega-3s where vegetarian diets often slip.
NUTRITION GUIDE
3-Day Vegan Meal Plan
A fully plant-based, three-day plan with the nutrients your body actually needs — and the volume of food a real human actually eats. Protein-rich, micronutrient-aware, and seriously delicious. No iceberg-lettuce sadness.
NUTRITION GUIDE
3-Day Low Glycemic Meal Plan
A three-day plan designed to keep blood sugar steady from morning to night. No spikes, no crashes — just calm, even energy. Built around fiber, protein, healthy fats, and strategically placed carbs so your insulin response stays gentle and your cravings stay quiet.
NUTRITION GUIDE
3 Days of Low Glycemic Recipes
Nine real-food recipes built around the principle of slow, steady glucose. Mix and match them through your week to keep your energy, mood, and cravings on a calm, even line — without ever counting a carb gram.
NUTRITION GUIDE
Life Without Dairy
Whether you're lactose-intolerant, casein-sensitive, fighting acne or sinus issues, or just curious — going dairy-free does not have to feel like a loss. With the right swaps, your meals can be every bit as creamy, comforting and nutrient-rich as before.
NUTRITION GUIDE
Life Without Wheat
Whether you have celiac disease, non-celiac gluten sensitivity, an autoimmune condition, or simply notice you feel better without it — wheat-free eating can be varied, satisfying and surprisingly easy once you know the landscape.
NUTRITION GUIDE
Leaky Gut Syndrome
Increased intestinal permeability — "leaky gut" — is a real, well-documented phenomenon where the tight junctions in the gut lining loosen and allow food particles, toxins, and bacteria to slip into the bloodstream. The result is often inflammation, food sensitivities, skin issues, brain fog and autoimmune flares. The good news: the gut lining regenerates fast when given the right conditions.
NUTRITION GUIDE
IBS Relief Using FODMAPS
The low-FODMAP diet is the most rigorously studied dietary approach for IBS — with research from Monash University showing roughly 75% of people experience meaningful symptom relief. The goal is not to live FODMAP-free forever; it's to identify your personal triggers and rebuild the most varied, sustainable way of eating possible.
NUTRITION GUIDE
Rotational Meal Plan
A four-day rotation approach designed for people with multiple food sensitivities, leaky gut, autoimmune conditions, or anyone who wants to prevent new sensitivities from forming. The principle is simple: eat any given food (or food family) no more than once every four days so your immune system never gets the chance to over-react.