Chocolate Berry Mud

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This chocolaty dessert is gloriously simple and 100% nutritious, and it tastes as good as any sorbet I've eaten—perhaps a little creamier, even! Besides being delicious and sugar-free, it's also filled with nutrient-packed superfoods like avocado, spinach, and berries, so you can feel zero guilt about going back for seconds.

I wrote this recipe to serve two people generously, but you could also use the quantities given here to make 4 smaller servings if you prefer. And if you somehow end up with leftovers, it's super easy to save for later: Just pour into little teacups and freeze, and then you can pull one out, let it thaw for about an hour, and eat on a hot afternoon when you "need" chocolate.


Serves 2


1/2 cup frozen berries

1/3 medium ripe avocado

1 cup baby spinach leaves

1/4 cup raw cacao powder

1/2 teaspoon granulated stevia

Pinch of vanilla powder

2 trays ice cubes


Blend all the ingredients using a blender, preferably a high-powered one. If you're using a regular blender or an immersion blender, add a little water. Pour into bowls and serve immediately.

DIY Coffee Face Mask to Liven Up Your Complexion

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Spring has finally arrived, which means it’s time to for a fresh start in all aspects of life. It provides the perfect reason to deep clean your home, de-clutter your desk at work, and swap out sweaters for sundresses in your closet. I love starting anew at this time of year, especially when it comes to my natural beautiful routine. After months of dry, harsh weather, it feels amazing to literally shed your winter skin and start spring with a fresh face.

This coffee mask is incredible when it comes to livening up your complexion. The texture of the coffee grounds gently exfoliates your dull, winter skin to reveal a healthy spring glow, while their caffeine helps to reduce redness and puffiness. It even works wonders on dark under eye circles! Mixing the coffee with milk helps to create a bright, clear complexion and leaves your skin silky smooth once you rinse the mask off.

Seven Protein-Packed Snacks for Energy and Health

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Essential amino acids aren’t called that for nothing. These compounds play a pivotal role in synthesizing one of the most important molecules our body processes: protein. Every cell in your body contains protein and relies on it to repair and maintain itself, building and sustaining your muscles, skin, glands, and other organs.

There are over 20 different types of amino acids found in protein-rich foods, and nine of those amino acids are considered essential, meaning you must obtain them through your diet. To get all the amino acids you need, it’s important to not only eat enough protein, but to get your protein from a variety of sources. As a general rule, women should get 46 grams of protein a day through their diet, while men should get 56 grams daily. Eating the same egg whites or handful of almonds can get old, so to help you meet your minimum, here are seven delicious, creative, and simple protein-rich snacks to add to your rotation:  

7 Foods for a Kidney Detox this Spring!

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Kidneys are two of the hardest working organs in your body, filtering about 200 quarts of blood every day to remove up to two quarts of excess water and waste. They are also in charge of three hormones that your body needs to stay healthy, including one that supports safe blood pressure, one that supports bone health, and one that prompts your bone marrow to make new red blood cells. So why not celebrate the season of renewal with a spring kidney detox that helps purge bacteria from your body and gives your kidneys some well-earned respite?  Doing so is easy: all it takes to give your kidneys a hand in performing its vital functions is increasing your intake of kidney-friendly foods. These seven yummy choices are the top performers for kidney health:


Why They Work: The many antioxidants in apples support heart health by battling bad cholesterol and quieting inflammation. It is no surprise then that they support kidney health as well, as inflammation is a hallmark of poor kidney function.

Go Grain-Free: 8 Breadless Sandwich Ideas You’ll Love!

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The sandwich has long been a lunchtime staple and for good reason: it’s easy, portable, filling, and endlessly customizable. Yet, its very foundation—bread—can be troublesome for many people, whether they’re gluten-free, following a Paleo diet, or just looking to avoid a food that’s often poor in nutrients and rich in processed ingredients. Luckily, having a sandwich at lunch while remaining bread-free isn’t too tall of an order! There are tons of ways to make healthy, no-fuss sandwiches that are packed with nutrient-dense superfoods and meat-free proteins, with no bread involved!  

Here are four of my favorite ingredients to turn to when I’m looking to make a bread-free sandwich, plus recipe ideas for each. Use them as your springboard for making your own unique sandwiches in a pinch, and feel free to tweak these combinations to please your taste buds and your personal time constraints. Enjoy your meat-free, gluten-free lunch!

1.    Sweet Potato

Coco-Nutty Granola

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Sure, eggs are a great, healthy way to start the day, but sometimes you just need a sweet breakfast! This healthy granola recipe will satisfy the most avid sweet tooth, plus it's full of protein-packed nuts, superfood chia seeds and cinnamon, and the super-healthy fats of coconut oil. So when you find yourself snacking on handful after handful, you can munch guilt-free!

The brown rice syrup in this recipe is optional—I personally don't sweeten my granola at all. Perhaps make half a batch with the syrup, half without, and see what you like. I like to eat this granola with yogurt--nice and chunky.



Makes 5 cups


  • 3 cups unsweetened coconut flakes
  • 2 cups almonds, cashews, pecans, walnuts, pumpkin seeds (preferably sprouted), roughly chopped (you can either use one type or a mixture)
  • 2 tablespoons chia seeds
  • 1 teaspoon ground cinnamon (optional)
  • 5-7 tablespoons coconut oil or butter, melted
  • 3 tablespoons brown rice syrup (optional)


1. Preheat the oven to 250°F and line a baking tray with baking paper.

2. Combine all the ingredients, then spread evenly on a tray.

6 Unexpected Ways to Include Apple Cider Vinegar in Your Diet

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The benefit of including Apple Cider Vinegar in your diet, and even in your beauty routine, is no secret. This fermented superfood is jam-packed with gut-healthy bacteria and enzymes that help maintain a healthy pH balance in your digestive system. It’s also something of a cure-all when it comes to just about everything else! Use it as a toner to prevent breakouts, add it to your bath water to ease the discomfort of a sunburn, or take a mid afternoon shot of ACV to increase your energy.

Just because ACV is so good for your health, it doesn’t mean it should taste like medicine! Apple cider vinegar has a place in the culinary world too, and if you use it right, it can be not only nutritious but also delicious! If you’re looking for new and tasty ways to include this healthy vinegar in your diet, try some of these 6 recipe ideas:

Ask Health Coach Maria: What are the Best Natural Sweeteners?

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Hi, I’m Maria Marlowe, a Certified Health Coach and author of Detox without the Deprivation. This is my weekly “Ask Health Coach Maria” series, in which I answer frequently asked questions that relate to health and wellness. Have a question? Ask me here. 

Sugar has been tantalizing taste buds and crashing otherwise healthy diets for ages. We’ve all been there: it’s 3 PM in the office, the amazingly healthy salad you ate for lunch is wearing off, and you’re craving a sweet treat to perk you up and keep you going. Or, the waiter brings the dessert menu after a nice (yet not completely satisfying) meal and your friend asks if you want to split the double chocolate lava cake.

5 Ways to Get Veggie-Haters to Eat Salad

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We all know someone who’s a veggie-hater. They simply don’t like food that is raw, green, or lacking in “flavor” (a.k.a. salt and sugar). They’re not interested in hearing about the nutritional benefits of kale, juicing, or cleansing, and they brush away your concerns about their diet by claiming that they do eat vegetables… in the form of salsa, french fries, and iceberg lettuce.

Are you picturing someone who fits that profile?

Fear not! There is a way to inspire others to adopt healthier eating habits by incorporating more salads into their diet.

Follow the 5 tips below and your friends and family will be on their way to becoming veggie-lovers in no time! Just make sure to keep in mind that lasting change must come from within, and that it happens gradually.

For delicious recipes and salad-making tips, check out Integrative Nutrition’s Spring Salads Recipe Guide!

Eat it yourself