By Health Coach Melanie Rathbun, FMCHC

This holiday season may look and feel a bit different this year, and there may be less people around the table, but that doesn’t mean we still can’t carry on with our traditions. The turkey is an iconic symbol of many holiday meals, so if you’re looking to simplify things with a smaller crowd, I’ve included a Citrus Herb Roasted Turkey Breast recipe to keep with the holiday flair. Smells of oranges and fresh herbs will waft through your kitchen and fill your loved ones with nourishment. 

Herbs and spices make everything nice which is why I’m always drawn to recipes that call for fresh herbs, such as this one. Herbs are easy to grow in most places and can be easily pulled from the garden. Fresh sage, thyme and rosemary all pair well with roasted poultry. Thyme complements most herbs and has the added benefit of generous amounts of vitamin C. An added benefit to using both rosemary and sage is that they have...

By Health Coach Melanie Rathbun, FMCHC

It’s Spaghetti Squash Time!

Squashes are mainly autumn and winter harvest vegetables. Many squashes can be cooked by baking, boiling or steaming, for a nutritious meal and they can be quite versatile for a variety of recipes.

Spaghetti squash are naturally low in carbohydrates and calories and are nutrient dense making it a great alternative to noodles and rice. It is packed with antioxidants which can help fight free radicals, thus preventing oxidative stress and reducing damage to your cells. Research shows that antioxidants from food sources may aid in preventing chronic conditions like heart disease, diabetes and cancer, and are recommended in the diet. They are also a good source of vitamin C, manganese, Vitamin A, folate, beta-carotene and vitamin B6.

Squashes are also high in fiber which can benefit several aspects of digestive health.  Fiber moves slowly through your digestive system, adding bulk to your stool, which promotes...

By Health Coach Melanie Rathbun, FMCHC

The nutritious eggplant, sometimes referred to as aubergine, is currently in season and abundant in gardens and markets. The most common eggplants are those with deep purple skin.

Eggplant is rich in the antioxidant anthocyanins which research suggests may help reduce the risk of heart disease. With their unique texture and mild flavor, they can be a wonderful addition to your meals. They can be prepared in a number of ways so feel free to get creative! Bake, sauté, grill, or mix it with vegetables in your favorite casserole.

It is typically used as a vegetable in cooking, but did you know (as Deb pointed out) that it is actually a berry by botanical definition? This is a fun fact and surprising to most! A fun way to use eggplant is with mini eggplant pizzas! Try it out and let us know what you think. We love seeing your tagged photos (#bwcforhorselovers).

30 minutes prep time (serves 4)

Ingredients

• 1 eggplant (medium)
• ¼ cup...

By Cate Cummings APRN, FNP, IFMCP

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It was time to get a new cutting board. Actually, I had not used a cutting board in a while as we had packed everything up to move to another state. But, we wound up not moving, and, in truth, I had a suspicion that the cutting boards I had been using in the past were not really health promoting because of how they were made.

So, I went searching online for a cutting board made of health promoting materials. I found out that there are a plethora of scary...