If you ever resolved to eat more vegetables, this one-pan dish is right up your alley. The variety of vegetables contributes to hitting your vitamin A and calcium goals for the day just from this meal! Crank up the oven and roast tofu, sweet potatoes, cauliflower and kale, and you…
Sweet Potato Black Bean Enchiladas
Using frozen spinach and canned beans means these vegetarian enchiladas can be whipped up on the fly with ingredients you probably have at home. Skip the cheese to make it vegan-friendly. Active time: 15 minutes | Total time: 35 minutes Sweet Potato Black Bean Enchiladas Ingredients 2 medium (160g) sweet…
Tempeh Reubens
Fermented soybean-based tempeh has a “meaty” texture and a mild flavor that’s a blank canvas for marinades like the mustard-based version here. Pan-fried, it’s an ideal stand-in for corned beef or pastrami. Just add Swiss cheese, homemade Russian dressing and probiotic-rich sauerkraut, and you’ve got a meatless Reuben to remember.…
Kale and Black Bean Salad With Avocado
This big bowl of kale, tender black beans and creamy avocado is delicious and nutritious. With zesty flavors, it’s best enjoyed on the side of a simple protein for a satisfying dinner. RD Tip: Kick up the protein content in this meal by topping the salad with a fried egg…
Strength Training 101: How to Build Muscle
Cardio lovers, this one’s for you. While logging miles or crushing cycling classes does wonders for your heart and lungs, strength training deserves a spot in your routine, too. Also known as resistance training, this form of exercise does more than build lean muscle; it can help lower body fat,…
How to Handle Dining Out on GLP-1 Medications
Eating out gets a bad rap. While some restaurant meals can deliver a full day’s worth of calories in just one sitting (5), there is a silver lining. Not all meals are created this way, meaning dining out doesn’t automatically mean blowing your goals. From fast-casual spots to sit-down favorites,…
My Take on Hormone Replacement Therapy (and What I’ll Do)
Hormones are one of those topics that eventually find their way into almost every conversation about women’s health. At some point, many women begin to notice subtle changes. Trouble sleeping, unpredictable moods, and inconsistent cycles. Naturally, questions follow. Is this perimenopause? Is something wrong? Should I consider hormone replacement therapy?…
Dit Da Jow Recipe | Wellness Mama
Years ago our whole family started taking Jujutsu for a season. We all enjoyed it, but the rolls, throws and climbing definitely came more easily to the kids! Any activity that involves wooden swords and rolling will inevitably create some bumps and bruises along the way. After one class that…
Why People with Bipolar Are Not Your Inspiration Porn
Many love to call a person with bipolar inspiring, especially if the person is publicly successful or famous. They say it when we keep going, when we tell the truth about our illness, and sometimes when we simply exist in public without falling apart, where others can see it. But…
Top 10 Foods to Make You Feel Full and Satiated
Ever finish a meal only to find yourself reaching for a snack not long after? You’re definitely not alone. Sometimes the issue isn’t how much you ate, but whether your meal left you feeling truly satisfied, both physically and mentally. The good news? Staying fuller for longer doesn’t require a…