Samantha Carley, MS, RDN

March 27, 2019

What Are Adaptogens? + Iced Chaga Latte!

First and foremost, what are adaptogens?

Adaptogens were initially defined as substances that enhance the “non-specific resistances” to stress on the body and decrease the body’s sensitivity to stressors (1). They are a unique collection of plant and herbal substances that have been used in Chinese, Ayurvedic and other traditional medicine practices for many centuries to promote a positive well being and treat conditions such as viruses, hypertension, diabetes, heart disease and cancer. Certain mushrooms and other plant substances must meet three criteria to be considered adaptogens:

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by Samantha Carley, MS, RDN

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March 6, 2019

Vegetable Egg Muffins

These Vegetable Egg Muffins have been on repeat at our place! They’re so versatile and can be modified in a ton of different ways based on what you like. I make a big batch of these at the beginning of the week and my fiance and I both take two in the morning for our protein for breakfast.

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by Samantha Carley, MS, RDN

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February 15, 2019

Thai Chicken & Vegetable Red Curry

I’m loving this new recipe! Thai chicken and vegetable curry is one of the most ancient and traditional dishes – it’s so warm, cozy and nourishing and has been a staple in many cultures for hundreds of years. I wanted to give my “fresh” spin on it with minimal ingredients for a quick and healthy meal option thats also delicious of course!

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by Samantha Carley, MS, RDN

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January 24, 2019

Chicken & Black Bean Crock Pot Chili

An easy, cozy new recipe for you all! I love simple, and this crock pot chili recipe is just about as easy it can get on these cold winter days. I use ground chicken instead of the traditional beef (I recommend grass fed organic beef if you are choosing beef!) and used black beans as my legume of choice. Feel free to mix it up with what you have on hand (i.e. ground turkey, kidney beans, chickpeas, etc.!)

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by Samantha Carley, MS, RDN

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January 3, 2019

How to Get Started with a Healthy Lifestyle Change

Happy 2019! I love a new year for a fresh, clean slate! However, it’s also a time when we are bombarded with messages and ads promoting the latest fad diet, detox or weight loss product, detox teas, etc. to help you “drop weight fast.” Diet culture is real and is rooted in shame instead of promoting body positivity, with the goal of selling products and quick fixes. There is a ton of information out there, so knowing the source and quality of the information is key (a.k.a. don’t believe everything you see or read)! It may not sound as sexy, but having a few tips to change your lifestyle into a healthy one will create greater change and sustainability for a healthier you as you head into the new year and beyond. Here are some tried and true tips for creating a healthy lifestyle change if you aren’t sure where to begin:

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by Samantha Carley, MS, RDN

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November 27, 2018

Gluten Free Pumpkin Oat Muffins

As seen on mindbodygreen.com…

This easy pumpkin muffin recipe is gluten free, low sugar, and is full of fiber and betacarotene! Canned pumpkin (not pumpkin pie filling, i.e. without sugar added) as a great way to boost fiber while adding a delicious seasonal flavor. (more…)

by Samantha Carley, MS, RDN

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July 31, 2018

Salsa Verde Shredded Chicken Tacos

Elevate your Taco Tuesday with these Salsa Verde Shredded Chicken Tacos! They’re made with fresh, simple ingredients and some healthy store bought salsa verde (I like Trader Joe’s brand – no artificial flavors, sugar, or preservatives). (more…)

by Samantha Carley, MS, RDN

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June 7, 2018

Chipotle Turkey & Quinoa Taco Salad

Hi friends, happy June! I’m sure you’re as ready as I am for more time for outdoor activities and fun in the sun. I’m craving all the fresh foods and salads as the weather warms up, yet still craving some of my favorite flavors – hence this Chipotle Turkey & Quinoa Taco Salad! It’s packed with colorful veggies, fiber, protein, and healthy fat (a fully balanced meal) to help keep you satisfied for hours after! The chipotle flavor adds a delicious spice to the ground turkey (from canned chipotle in adobo sauce you can find in the mexican aisle in the grocery store)! (more…)

by Samantha Carley, MS, RDN

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May 17, 2018

What Foods Should I Buy Organic?

Hi guys! I apologize for being a bit MIA on the blog, but I’m finally finished with this semester of grad school! It’s been a tough one, trying to balance my full time clinical position with school work, blogging, eating healthy/working out and having a social life! I’m finally done (at least for a few weeks until summer classes) and I’m really taking this time to soak in some of my favorite self care activities!

Today’s blog post topic is fitting for this time of year as there is an abundance of spring produce and you may be wondering, what foods should I buy organic? In an ideal world, we would like to all buy organic foods 100% of the time, but that isn’t always the case as organic foods are usually more expensive than conventionally grown foods. (more…)

by Samantha Carley, MS, RDN

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April 11, 2018

Wild Sockeye Salmon Lettuce Cups

Hi, friends! I hope you’re all having a great week! It’s starting to warm up in New York and it feels like spring is finally arriving! I made these delicious, crunchy, refreshing salmon lettuce cups this past weekend and they were such a nice change of speed compared to warm, winter foods. I’m craving fresh, bright ingredients as the season is changing and we’re entering this period of renewal. (more…)

by Samantha Carley, MS, RDN

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