The Optimal Health Blog
High-Fiber Oatmeal with Stewed Pears, Yogurt, Hemp & Citrus Zest
Serves: 1 (approximately 20–25 g fiber; higher protein if using Greek yogurt) Ingredients Oatmeal base ½ cup gluten-free rolled oats 1 cup unsweetened almond milk or soy milk Pinch sea salt Fiber boosters 1 Tbsp chia seeds 1 Tbsp ground flaxseed 1 Tbsp hemp seeds...
Crunchy Winter Slaw with Cranberry-Dijon Dressing
Servings: 6 side servingsPrep time: 20 minutes Ingredients For the Salad: 6 cups thinly sliced Brussels sprouts (about 1 lb) 4 cups thinly sliced lacinato kale, ribs removed 2 cups shredded rainbow carrots 1 can (15 oz) chickpeas, rinsed and drained ¾ cup pomegranate...
Health-Conscious Holiday Gift Guide
To spark a little holiday gift inspiration, Melissa and I have put together a list of simple, thoughtful gifts that support mindfulness, connection, nourishment, rest and play. Some are perfect stocking stuffers, others are small but meaningful stand-alone gifts....
Fiber, Health, and Longevity: What the Latest Science Really Shows
Dietary fiber has become one of the most widely discussed nutrition topics in recent years, and with good reason. A growing body of research consistently links higher fiber intake with better health outcomes across lifespan and disease categories. Although the...
Ground Turkey–Stuffed Roasted Squash with Chestnuts & Sage (GF + DF)
This hearty, high-protein Thanksgiving recipe pairs roasted acorn or kabocha squash with a savory ground turkey, chestnut, and sage filling for a cozy, blood-sugar–friendly holiday dish. Naturally gluten-free and dairy-free, it’s a flavorful way to add more...
Turkey Roulade with Mushrooms, Apples, Walnuts, and Herbs (GF + DF)
A stunning, nutrient-dense, high-protein Thanksgiving centerpiece that’s surprisingly easy to prepare and perfect for making ahead. This gluten-free, dairy-free turkey roulade layers mushrooms, apples, walnuts, and fresh herbs for a flavorful, lighter holiday main...
Happy Thanksgiving: Enjoy Time with Loved Ones, Support Your Health
Thanksgiving was never meant to be a day of food coma, bloating, and regret. Originally celebrating a successful harvest, Thanksgiving has been an opportunity to take a pause in our busy lives to gather, connect with our loved ones, and give thanks. We reflect on what...
Menopausal Hormone Therapy 101
Menopause marks a profound and natural transition in a woman’s life. Though it is a normal biological process, the shifting balance of hormones can bring a wide range of physical and emotional changes. The average age of menopause is 51.4 years old, although symptoms...
Can Coffee Help You Live Longer? The Science on Caffeine and Longevity
If you’re like us, a good morning starts with a great cup of coffee. For many, coffee is a beloved morning ritual. But beyond its energizing kick, growing evidence suggests coffee may offer meaningful health benefits–including an association with a longer lifespan. So...