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Enjoy Healthy Ice Cream All Summer Long!

Confession time! A few years ago, I tried “nice cream” (also known as banana ice cream) and I wasn’t crazy about it.  In the months that followed, especially hearing others share their great experiences, I knew I needed to heed the advice we give everyone else and try it again! I am not sure what […]

Seeds to Sprouts in Just a Matter of Days!

What is your perception of sprouts? There was a time when I thought they were just added to sandwiches, wraps and salads to make them look fancy.  It didn’t even cross my mind that they were actually good for me! After we started our REAL food journey, I became more curious about sprouts and microgreens.  […]

Do This to Stay Healthy All Summer Long!

Welcome to the “dog days of summer!” While there is no official definition, the “dog days of summer” are considered to be July and August, when the heat and humidity are at their peak! Here in the Midwest, we have already had several days of scorching temperatures and thick humidity, and we know there’s more […]

Mocktail Mastery: Healthy, Non-Alcoholic Drinks!

Have you ever wanted to change your relationship with alcohol? Or have you ever thought about going alcohol-free for a period of time, but are concerned about how it will affect your social life? Or maybe you don’t want to give up all those tasty refreshing drinks?! We have had mocktails on our list of […]

Discover the Joy of Soy Foods!

Did you read last week’s coaching tip on soy? If so, you read about how whole soybean foods can provide nutritional benefits and be part of a healthy REAL food lifestyle. Since you may not necessarily be familiar with some of these soy products (we certainly weren’t when we started our REAL food journey!), we want […]

What’s the Story with Soy?

What is your perception of soy?   Do you embrace it as something that is beneficial for your health?   Or is your perception that it should be avoided due to concerns about breast cancer and thyroid issues? If you’re confused and have questions, you’re not alone!  Due to conflicting information, misperceptions, and varying perspectives […]

Delicious Dressings at Your Fingertips!

Did you read our coaching tip last week about whether a burger can be healthier than a salad?   Big flavor loaded salads are absolutely one of the best things you can eat.  And the right dressing can elevate a great salad to another level!   Now, we have made it even easier for you […]

Nature’s Candy – Let’s Talk Figs!

What comes to mind when you think of figs? The classic Fig Newton cookie? I don’t know about you, but I used to group figs in the same category as prunes, and I wasn’t sure I liked them.  For what it’s worth, I also used to put dates in this category – holy cow, was […]

Road Trip Season is Here!

With Memorial Day weekend just a few days away, that means “hello summer!” As many of us will be gearing up for summer travels, we want to provide some inspiration to help you enjoy delicious and healthy meals and “Keep it REAL” on the road.  Because eating on the road is NOT the time to settle […]

Don’t Believe Everything You Think

Picky eaters. We all know one. Maybe we are one. Or we once were. Almost every single day, we hear “I don’t like _________.”  You can fill in the blank with all kinds of things such as mushrooms, onions, beets, kale, sweet potatoes, seafood, eggplant, Brussels sprouts…the list is long.  But hang on! As adults, […]

Are You Getting Enough Protein?

Do you feel like you are constantly bombarded with conflicting messages about protein? It seems like protein has recently taken on a “superfood” status.  You will find no shortage of articles and social media posts shouting at you that you need to eat at least 100 grams (or even more) of protein every day.  The […]

Why to Include Fennel in Your REAL Food Routine!

The past few weeks, we have talked about the importance of eating a wide variety of plants, including LOTS of vegetables and fruits.  Plus, legumes, nuts, seeds, whole grains, herbs and spices! There are many underappreciated and underutilized vegetables that just don’t get a chance to shine in our kitchens.   We want to shine […]

Ask Us Anything #2!

A few weeks ago, we shared a coaching tip to answer some of the questions we are frequently asked. Thanks to your responses, we are answering some more questions we have been hearing recently.   Let’s dive in!     What do you tell people who say it is too expensive to eat healthy? We […]

Why We Should All Be Eating Buddha Bowls!

Did you read our coaching tip last week? Did the thought of eating 30 different varieties of plants every week seem overwhelming? To keep you inspired and motivated to enjoy a wide variety of these plants, we wanted to share a fantastic idea to help you do just that.  Plus, it is a great way […]

These May Be the Most Important Things to Count!

Do you count numbers as part of your diet? Some people count calories.  Others count carbs, sodium, fat, or added sugars. We know there are situations where it might be helpful to track these things, but let’s think differently for a moment. What if you took a different approach to counting and didn’t have to […]

Could This Be the Best Ever Breakfast Casserole?

Welcome to April! This week, we were inspired to share a new breakfast casserole recipe with you! The inspiration for this came from a social media post we saw about this crazy fast and easy breakfast dish.  We made it our mission to recreate it at home and share it with all of you!   […]

Why We Should All Eat with the Seasons

It’s official…spring is here!   What do you most look forward to this time of year?   For some, it may be the warmer temperatures.  For others, the blooming trees and the greening grass.  If you are someone who eats with the seasons (we hope you are!), it means the much-anticipated arrival of fresh asparagus, […]

Stock Your Pantry with Keys to Success Staples!

As you are embracing your REAL food journey, there is one area that may need a little help and renovation… the kitchen pantry! The pantry has a funny way of accumulating items that never get used, or get lost in time.  If you can’t remember the last time you did a kitchen pantry clean-out, maybe […]

No Fail Smoothies

How often do you make smoothies? Do you make the same one over and over, or do you change it up to enjoy different flavor combinations? Smoothies can be a delicious – and nutritious – treat that you can quickly prepare for breakfast, snacks or even dessert.     Whether you are a beginner or […]

Are You Neophobic?

What are you afraid of? Maybe it’s arachnophobia (the fear of spiders) or a fierce case of acrophobia (a fear of heights).  There’s another common phobia that we don’t hear much about, but we may all suffer from to a certain degree… food neophobia! (or the fear of eating new or unfamiliar foods). Yes, there […]

Be a Good Host!

We’ve all heard, “it’s important to have a healthy gut.” But what EXACTLY does that mean?   And, maybe you have heard people talk about the “microbiome,” but wonder what in the world that is all about?! We want to shed some light on this topic.  And, to help, we sought out the expertise of […]

You Can Freeze That?!

We are frequently asked about freezing different foods and meals and, as you can probably imagine, we have stumbled upon several tricks that have left us thinking… “I had no idea you could freeze that!” Most of these freezing tricks came about because we always try to avoid wasting food. And when you enjoy cooking […]

Seafood 101

Are you intimidated when it comes to seafood? Maybe you are like my in-laws, who love eating fish, but rarely make it at home because of the intimidation factor.  Or maybe you had a bad experience earlier in life that has stayed with you, causing you to think, “I don’t like fish.” We want to […]

Ask Us Anything!

Do you have questions as you progress on your REAL food journey?   Trust us, you’re not alone!   We thought our weekly coaching tips would be the perfect opportunity to periodically answer some of the questions we are frequently asked.  We will continue to do this if you find it is useful, so please […]

Lee’s Inspiring Story!

Ready for some inspiration? In our December coaching tip Celebrating a Milestone Birthday!, we talked about our goal to share more of YOUR success stories. We are blessed to have seen first-hand over the past 10 years SO MANY people transform their lives with the power of REAL food.  When we tell these stories in […]

Is Food Culture Controlling Your Kids?

In the beginning… as a parent, when your baby first starts to eat “real” food and is excited to explore all the new textures and flavors, you may find yourself thinking, “Wow, I am really rocking this parenting thing – this isn’t so hard, my child will eat almost anything!” Then, the toddler phase hits […]

Is Your Workplace Conspiring Against You?

What kind of food culture would someone find if they dropped into your workplace?   Do donuts and bagels make frequent appearances in the breakroom and in meetings? Are there candy dishes everywhere you turn, always full of irresistible chocolate temptations? Are there soda and vending machines conveniently just a few steps away? Do the […]

Consistency is Key!

With 2024 just a few days away, and everyone anxiously awaiting the announcement of their “New Year’s Resolutions,” we’d like to FIRST encourage you to take a moment and reflect on your accomplishments from this past year — and count every single one of them! For instance, maybe you:   Started roasting vegetables multiple times […]

Ditch the Packet with This 4-Ingredient REAL Hot Chocolate!

The holidays are here and winter is right around the corner… have you started craving a warm cozy cup of hot cocoa? Whether it was your own childhood or a special treat for your kids, how many of us have fond memories of coming inside after hours of playing in the snow and warming up […]

Celebrating a Milestone Birthday!

Can you imagine missing your child’s birthday? With the daily hustle and bustle, you get so busy trying to keep all the balls in the air…and you suddenly realize your precious baby’s birthday was a week ago!   Of course, in reality, this would never happen!  (We all know kids would be reminding you and […]

How to Dodge Diabetes Deliciously!

Have you or someone you love just been told… “You have prediabetes” (or “you have diabetes”)? Unfortunately, this is currently happening at an alarming rate, and we have had numerous recent encounters with people facing this exact situation.  According to the CDC, almost 12% of the U.S. population has diabetes.  On top of that, 38% of […]

We Want to Donate $100 to Your Favorite Charity!

Each and every day, you all inspire us, and we are so thankful for all of you! We love hearing all your stories about the changes you are making and how your own REAL food journeys are changing your lives.  And how you are using your experience and knowledge to inspire others to do the […]

The Sides Can Steal the Show!

Have you started your Thanksgiving menu planning?   If so, have you given any thought to how colorful your holiday table will be this year?   Last week during a cooking demo I was demonstrating one of our all-time favorite holiday recipes, the Christmas Quinoa Salad, which is loaded with a variety of excellent colors, […]

40 Bursts of Inspiration for Your REAL Food Journey!

Do you have sayings or quotes that help you navigate different areas of your life?   We definitely do!     For example, my husband is always reminding our kids, “You can’t get hit by the luck truck if you are not standing in the middle of the street.”   Along our REAL food journey, we […]

Welcome to Sweet Treat Season!

Happy Halloween! We hope you all have a safe and fun Halloween adventure this evening, whether it is taking the kids or grandkids trick-or-treating, or staying home and passing out treats and hopefully being entertained by some creative costumes! Of course, there is no shortage of sugar being handed out on Halloween, and that is […]

A Guide to Winter Squash

“You mean my fall porch decorations?!  I would have no idea how to cook with them!”  Is this you or someone you know?  If so, you’re not alone – we hear this all the time!   Now is the time to savor the goodness of winter squash, and we want to help you overcome any […]

Living it UP in the UP!

We recently took a trip to the Upper Peninsula (the “UP”) of Michigan, where we learned what it meant to be a Yooper! This is what residents of the UP call themselves (derived from “UP-ers”).  So, I guess you could say we were recently “Yooper-Wanna-Bees.”     You may remember our trip to Montana last […]

All Systems are Go!

If you have not already noticed, earlier this week after many hours…   we FINALLY have the website issue resolved! Our technical experts have assured us that this will solve the issue, at least for now, and our website is working well in all web browsers. We have already started to put together our Christmas […]

Let Your Slow Cooker Be Your Personal Chef!

Imagine coming home and dinner is ready! The slow cooker has been working all day long, so you can enjoy a delicious dinner as soon as you walk in the door.   Fix it and forget it…that’s the magic of the slow cooker! We all probably own one, whether it has been your staple kitchen […]

Technology is great, until it isn’t.

A few of you may have recently experienced challenges accessing the Eat REAL America website.  For everyone else, you probably haven’t experienced any issues and all has been perfectly fine. The issue seems to be affecting those using the Chrome browser and you may be getting a message that the site is insecure.  For anyone […]

These Greens Make a Comeback in the Fall

Do you assume that since summer is over, the farmers’ markets and fresh greens are winding down? There are several varieties of dark leafy greens that make a comeback in the fall when the temperatures go down.  They can taste even better after experiencing a few cold nights. One of these we encourage you to […]

Make Your Own Coffee Creamer

Do you love coffee? Do you love a little creamer in your coffee? If so, I am right there with you! Before our REAL food journey, I had a tendency to go a little overboard with the sugar or creamer in my coffee.  Not in a crazy way where someone might ask, “do you want […]

How Are You Training Your Muscles?

Do you ever have things happen that leave you thinking…   “was that a coincidence?!”   This happens to us quite often, especially if we are paying attention! Over the past couple of weeks, we have been talking about writing a coaching tip on how muscle memory relates to healthy eating.  Then, after a recent […]

Spaghetti Squash Season!

I still remember our first encounter with spaghetti squash… we were at the farmers’ market, feeling pretty adventurous so we decided to buy one. It was more out of curiosity whether it would really turn into noodles the way people described. We got home and realized we had no idea what do to with it. […]

What Really Matters!

It had been almost 4 years since Zonya and I had been together in-person.   A couple of weeks ago, I was blessed to spend a weekend in Michigan with my nutritionist partner in crime, Zonya Foco!   Not only were delicious meals prepared (I know you are shocked!), but we were also able to […]

Let’s Talk Health AND Wealth!

Have you ever thought about how the same concepts that help you achieve good health can also help you achieve financial well-being?   Our daughter graduates from college this December and will soon be fully immersed in all kinds of REAL world financial decisions.  (She will be off the payroll!)  And our son, who is […]

Don’t Let This Opportunity Pass You By!

What is one of the biggest benefits to “eating with the seasons?”   It’s the anticipation of those flavorful and nutritious foods coming into season each year!   You start thinking about all the absolutely delicious meals you can make, your cravings start to ramp up, and then you get to savor the foods for […]

10 Meals for Under $10!

“Eating healthy is just so expensive.”   We hear this all the time.   Reality check…Eating healthy doesn’t have to be expensive! It’s TRUE!  And, as proof, check out these 10 flavor-loaded meals that would feed 4-6 people for under $10.  Plus, there are many more on the website!  After perusing these meals (we secretly […]

Food As Medicine?!

What comes to mind when you think of hospital food?   Many of us may think “bland,” “boring,” and “colorless.”     These descriptions can typically be spot on because you always seem to experience the overcooked vegetable, a white roll, and the obligatory cup of Jell-O. Doesn’t this seem like the ultimate contradiction? People go […]

Here Today, Gone Tomato!

We all know that flavor-exploding sweetness that comes from a perfectly ripe, freshly-picked tomato. In many parts of the country, juicy delicious summer tomatoes are becoming abundantly available, either from your own garden or from your dedicated local farmers RIGHT NOW!   Just the thought of a fresh juicy tomato can make your mouth water, […]

The Stinking Rose

When we began our REAL food journey, one of the first things we began to experiment with was FRESH garlic.  Yes, I have always loved garlic, but was an avid user of garlic powder.  I had never cooked with a REAL garlic clove…not once! Right away, we noticed a HUGE difference in flavor…our meals with […]

What’s Your Number?

When you go to the store, what percentage of the food you buy is ultra-processed?   Would it shock you if we told you this number is over 60% for the average American household?   Are you at least a little shocked by this? After all, it is no secret these foods (much of which […]

Cool as a Cucumber!

What is the first thing that comes to mind when you see a cucumber?   Maybe one of the following?   “Maybe I should buy some to make homemade pickles.” “They are OK, kind of boring, I mean, you can’t do much with them except eat them raw, right?!” “That reminds me, I need to schedule […]

WARNING: Don’t Eat Cherry Tomatoes!

Believe it or not, this is real advice from some real “nutrition coaches!”   One of our Eat REAL America members shared this story after a meeting she had with her “nutrition coach” where she was reviewing her journal of what she had eaten during the past week.   The nutrition coach saw cherry tomatoes […]

Let’s Talk About Alcohol!

Do you love having a glass of wine with dinner? Is this part of your relaxing evening routine? This was us! And we felt pretty good about enjoying a glass of wine with dinner because we have all heard,   “Antioxidants in red wine provide health benefits.” So, last fall, here we were…so-called “empty nesters.”  […]

Should You Avoid “FODMAP” Foods?

Have you heard of the FODMAP Diet (or the Low-FODMAP Diet)? For some reason, we have gotten a lot of questions about this diet recently.  So, we thought we should share some perspective…what it is, why people do it, and our take on it.       What is “FODMAP?” FODMAP stands for Fermentable Oligosaccharides, […]

The Good Life!

We want to give you something a little different with the coaching tip this week!   As Memorial Day weekend is approaching, we wanted to provide something a little lighter and entertaining!     Last Saturday, I was invited to be a guest on The Good Life radio show with host Guy Bower here in […]

It’s Thyme for Fresh Herbs!

Fresh basil at your fingertips? Mint growing just a few steps from your kitchen? Growing fresh herbs at home is an excellent way to add tremendous flavor to your meals, boost your nutrients and save some money in the process!     In many parts of the country, this is a perfect time to get […]

AI’s Take on REAL Food!

Have you encountered AI yet?   If you haven’t heard of it, we are talking about “artificial intelligence.” Even if you think it hasn’t affected your life, it probably has.  I know I have run into it, and I expect it is about to become a bigger part of all of our lives over the […]

Celebrate Mother’s Day…REAL FOOD Style!

Believe it or not, Mother’s Day is less than two weeks away.   Are you ready?   You may be celebrating your Mom or a special person in your life.  Or maybe your family is asking, “what would you like for Mother’s Day?” There are so many ways to celebrate.  Breakfast in bed.  A day […]

All About Iron!

Do you ever wonder if you are getting enough iron?   Have you been told you need to get more iron in your diet? If so, you’re not alone.   We were doing a cooking demo a couple of weeks ago and one of the participants asked if there were specific things she could do […]

What do we eat?

“Woman shows every meal for 47 days!” If you saw this headline, would you think “she is crazy!”? Or you might wonder, “what kind of fad diet is she trying to sell?” As many of you know, that is what we did as part of our 2023 Lenten Challenge.  And we learned a few things! […]

What is that Alien Looking Vegetable?

As farmers’ markets are opening all over the country right now, we want to help inspire you with some of the early season vegetables you will be able to enjoy within the next few weeks! Recently we welcomed you to asparagus season and this week we want to highlight an odd, alien-looking vegetable with a […]

I Already Feel So Much Better!

“I’m feeling sooooo much better, and that’s after just 2 weeks of eating REAL food!” “In less than a week, my digestive issues have calmed down and I’m feeling amazing!”   We hear comments like this all the time!     Is it true that you can experience noticeable changes in as little as one […]

Welcome to Asparagus Season!

Can you guess which vegetable was once proclaimed the “king of vegetables,” can help reduce the risk of birth defects for pregnant women, helps manage PMS symptoms, prevents progression of cataracts and even fights cancer?  Sound too good to be true? Believe it or not…it’s asparagus! With all of these powers plus more, and since […]

Breaking 100!

What if you could live to 100? And, we are talking about REALLY LIVING and REALLY THRIVING! Think of all the great moments, experiences and memories! Imagine being part of not just your grandchildren’s lives, but your great grandchildren…and great, great grandchildren!     Have you heard of the Blue Zones project? Over a period of 10+ […]

Today Is A Big Day!

Do you know what today is? If you said “March 14th,” you are right, but it’s much more than just March 14th! Quick flashback to math class… it’s Pi Day! And that’s not all…it’s also the start of March Madness (also known as the NCAA basketball tournament)!   For those of us who love food, […]

Burger In A Bowl!

Do you sometimes find yourself craving a burger? Then, you work really hard to tell your brain to push that craving aside, telling yourself, “burgers aren’t healthy…I should really eat a salad instead.” What if you could have both?! Believe it or not, burgers can absolutely be healthy – we even wrote a coaching tip […]

Are You Throwing Away Flavor?

Have you ever noticed how many Eat REAL America recipes call for citrus zest – either lemon, lime or orange zest?   Do you sometimes ask yourself “is that ingredient really necessary?” or do you just skip over it? If you turn the clock back several years, that was us! We rarely used citrus zest.  […]

T-Shirts and Pickles!

Those things go together, right?! Today they do! First, we want to announce the winners of the Eat Real t-shirts!  Thank you for such a wonderful response to last week’s coaching tip!  We are so grateful for all of you and are humbled and inspired by all of your comments.  So inspired, in fact, that […]

You’ve Gotta Try this Satisfying Sweet Treat!

One thing we have learned on our REAL food journey is…   it helps to have bite-size sweet treats easily and readily available.     And, of course, we have also learned that having those unhealthy treats out of the house is also key! What if we told you we discovered a bite-sized sweet treat […]

Which diet is best for 2023?

Any guesses? Let’s face it – our nation is obsessed with diets, especially this time of year.  It is estimated that U.S. consumers spend $33 billion annually on these programs.  Many of these diets promise super-fast results and have huge marketing promotions behind them.  “Lose 15 pounds in 15 days!” or “Slim down and look […]

Butter Board Fascination…

Have you noticed the recent fascination with Butter Boards? We’re not sure exactly where this started, although it seems that a Portland, Oregon chef, Joshua McFadden, may have originated the idea back in 2017.  Then, last year, the idea took off when it became a “thing” on TikTok. If you haven’t seen butter boards, think […]

Even Better Than What the Doctor Ordered

We have all heard the advice,“to be healthy, you need to eat more fruits and vegetables.”   But what EXACTLY does this mean? And, are there certain foods that are more important than others? In the past, we have featured a monthly “Superfood”, encouraging our members to enjoy that food in a variety of ways throughout […]

And Now…the Rest of the Story…

What did you think of last week’s coaching tip?   Did the numbers or video give you or someone you know a sense of unease?     Last week, we unveiled the first step to making a lasting change in any area of life – having a sense of unease. But having a sense of unease […]

Lasting Change is Possible with These Three Things

Have you made a New Year’s resolution? Many of us have…and the good news is most of us are probably still on track since we are just a couple of days into the new year!   The age-old question is… how long will we be able to stay committed to our resolutions…and why are some […]

Bringing 2022 To a Close and Looking Forward to 2023!

With 2023 just a few days away, and everyone anxiously awaiting to announce their “New Year’s Resolutions,” we’d like to FIRST encourage you to take a moment and reflect on the accomplishments you’ve made this past year — and celebrate every single one of them! We have seen more progress this year than ever in […]

Our Sit-Down with Santa!

Some of you may remember our interview with Santa last year. We didn’t want to bother Santa this year, knowing how busy he is.  So, you can imagine our surprise when he called and asked when we were going to come up for lunch and a quick chat! Of course, we dropped everything, packed our […]

Quirky Cooking Tips – Truth or Myth?

Whether you consider them “rules” or “grandma’s cooking tips,” they may hold some truth…   or they may actually be myths that we have been doing all this time…   just because! You know the tips we are talking about, the ones like “when cooking with aluminum foil, always put the shiny side down.”  Or […]

Gift Giving Made Easy

Are you struggling to come up with gift ideas for someone on your Christmas list?   Are you looking for something that is useful, practical and, dare we say, possibly inspiring?   We have some gift ideas that would be ideal for just about anyone on your list.  Maybe they already love transforming REAL ingredients into […]

Discovering Something New Every Day!

Do you know what inspires us the most? Our Eat REAL America members…YOU! We learn so much from your insights, feedback and engagement! Within the past few weeks, we discovered something new thanks to Bev, one of our favorite Eat REAL America members.  We were looking through the recent comments on the website and saw […]

Coconut Confusion?! (PART 2)

Are you ready for more about coconut? Last week, we talked about coconut nutrition, coconut oil and coconut milk, and shared a variety of nutritious and delicious meal ideas! This week, for part 2, we want to continue the discussion on some of the other coconut products you will see on the store shelves.   […]

Coconut Confusion?!

Is coconut healthy?   Shouldn’t I avoid coconut because it is so high in saturated fat?   What is the difference between light and full-fat coconut milk?   We get so many questions about all of the coconut-related products, so we want to attempt to answer some of the most frequent questions here. There is […]

Recreate Your Favorite Restaurant Meals at Home!

Do you ever enjoy a restaurant meal and wish you could recreate it at home?   Or, do you wish you could make it healthier so you could enjoy it more often?   This happens to us all the time!   On our most recent trip to Montana, we had a Roasted Cauliflower Sandwich, a […]

Is It Against the Law to Enjoy This Canned Veggie All Year Long?

According to the Agricultural Marketing Resource Center, 90% of the sales for this canned vegetable (well, technically, it’s a fruit) take place every year during the 4-month period from October to January. Any guesses?! It is something that will most likely appear in your shopping cart over the next several weeks.  However, after that you […]

Make Your Meals Pop With Flavor With These Easy Toppings!

What do you think when you hear words like chimichurri or chutney or gremolata? You have probably seen these words on menus in nice restaurants and have watched chefs making dishes with them on The Food Network.  When you taste them, you know they add amazing flavor to your meals, but you may assume it’s […]

Use This Strategy When You Find Yourself Asking ‘What’s for Dinner?’

“What’s for dinner?” We all know a little planning is involved to best answer this question, especially if you are cooking with fresh ingredients and eating at home (which we hope you are!). But what do you do on those nights when the plan has failed, or unexpected life circumstances kick in? Say hello to […]

Does Your Pumpkin Spice Come From the Farm or the Factory?

With just a few short days until the start of October, “pumpkin spice season” is well under way!   It used to start making its appearance with the beginning of cooler temperatures and the first signs of fall. Now, every year it seems to start earlier and earlier…this year, Starbucks started serving its beloved pumpkin […]

Would These 7 Changes Get America Eating Healthier?

Each week, our objective with our Eat REAL America coaching tips is to either inform, inspire or entertain (OK, maybe a little of each!). Occasionally, we also like to include tips that discuss current events and get us all to step back and think (even if it’s just for a minute). This week, we wanted […]

Impress Your Guests With These Tailgating Tips

As we head into September, autumn is rapidly approaching – (even if the weather in your area may not feel like it yet!). This, of course, means fall festivals, family trips to the pumpkin patch, fall-inspired craft beers, pumpkin-spiced everything and, of course… …football and tailgating! As we all know, tailgate parties can be celebrated […]

Some Things We Heard This Week

Do you ever have one of those weeks where you hear things that just seem to stick with you and you can’t stop thinking about them? We recently experienced one of those weeks and wanted to share with you some of what we heard. First, let me help paint the picture…we spent A LOT of […]

Frozen in Time

One of the best pleasures of summer?   Fresh, flavorful fruits and vegetables!   If you eat in-season (which we highly recommend!), then you most likely love this incredible summer produce even more because you know there is a relatively short window of opportunity.  But what if we told you that you can enjoy these flavors […]

Fruit floating down the river?!

What do Mofongo, star fruit, red snapper, cherries and tiny mangoes all have in common? These are just some of the local and delicious foods we experienced during our trip to Puerto Rico last week! We wanted to share some tidbits from our trip, especially how to enjoy the best of REAL food on the […]

This May Be Harming You More Than You Think!

Busy with work, busy with kids, busy with social obligations, busy keeping up the house — busy, busy, busy! Regardless of where we live, the season we’re in, how old we are; whether we have a houseful of kids or are kid-free, single, married, divorced or widowed… our busy lifestyles spell S.T.R.E.S.S. And, the constant […]

Feeling Peachy?!

We are kicking off the month of August highlighting one of the most popular fruits grown in the United States, especially during the summer… PEACHES! And August just happens to be National Peach Month! Who doesn’t love a fresh peach on a hot summer day? First the sweet smell gets your tastes buds going, and […]

Blistered and Charred…and Delicious!

Have you heard of shishito peppers? What about Padron peppers? Would you believe me if I told you these little peppers are life-changing, with only 3 ingredients and 10 minutes to prepare? It’s true!  And now is the perfect time to get them at many local farmers’ markets! Check out our video to see why […]

Things That Make You Go “Hmmmm…”

Just last week some information came across our radar and we thought… “we have to share this with our Eat REAL America community!”   It triggered all kinds of interesting discussions among our family and friends, and we would love to know your thoughts and reaction!   Here is the first graph that caught our […]

Give Your Kids This Life Skill and Cure Summer Boredom at the Same Time!

Has summer boredom kicked in for your kids yet? If you have kids – or grandkids – at home this summer, or know someone who does, you know the challenge of keeping them busy and keeping their minds productive! After they do their household chores and clean up their rooms – and, of course, lots […]

Eat Your Sunscreen?!

Are you embracing the blistering hot summer weather that arrived with a bang in many parts of the country the past couple of weeks?   Or are you already over it and looking forward to fall?   Since summer only officially started last Tuesday, brace yourself, there is plenty of summer left! Many people have […]

Does Variety Matter?

Do you know someone who eats the same foods over and over, each and every day? Some people may find comfort in this routine.  Others would find themselves in the uncomfortable and frustrating situation of feeling “stuck in a rut.”  A few years ago, we ran across someone who literally ate the same thing every […]

What’s the Plan? {Snack Edition}

Are you a natural planner? Whether you call it discipline or a slight case of OCD, we happen to be planners.  And, we have found this very helpful when it comes to eating healthfully.  When we don’t plan, we tend to resort to the quick “grab-what-you-can meals and snacks,” which unfortunately aren’t usually healthy choices! […]

Are You a Farro Fan?

You are probably intimately familiar with quinoa, which has exploded in popularity in the past few years.  And, quinoa is loaded with nutrients and is a versatile addition to so many recipes, but there is another “ancient grain” gaining popularity more and more… …FARRO! (Pronounced FAR-oh, or you may hear some pronounce it FAIR-oh).   […]

Reasons to Add Radishes to Your Routine

Are you someone who loves the vibrant red crunch of a fresh radish?   Or does that distinct peppery radish flavor send you running the other direction?   Some people absolutely love radishes, and then there are others who only think of them as those thinly sliced veggies you find on a salad bar.  We hope […]

It’s Not Dying You Should Worry About…

Have you ever heard someone say something similar to this: “No one lives forever…I might as well enjoy life while I can!” or “So what if I die a few years early?  It’s worth it to be able to enjoy my donuts and fast food.”       We all have!  But how many people […]

Tennessee Restaurants

Maru Sushi & Grill (Nashville, TN) Website 1100 Fatherland Street, Suite 101; (615) 712-8115 We consulted a local food blogger for ideas on the best sushi in Nashville.  We ate an early dinner at Maru, a family-owned restaurant on the East side of town.  We felt right at home, the service was great, and the […]

Is Inflammation a Secret Killer?

Are you confused about inflammation and how it affects your health?   Is it good for you, or bad? If you are confused, rest assured you’re not alone. We want to help you understand what it is and how it might be affecting your health, or the health of your loved ones.   People sometimes […]

15 Ways to Beat High Food Prices

Do you feel like food prices are increasing every time you go to the store or eat out?   It’s not just a feeling – it’s reality! In just the last 12 months, food prices have increased more than any time since 1981!  The biggest increases have been seen in meat, poultry, fish and eggs, […]

Do This and You Don’t Have to Obsess About Portion Sizes

Have you wondered if your health would be under better control if your portion sizes were too?   Or, are you not even sure what a reasonable portion size is anymore?   We have great news for you! The reality is if you focus on nutrient-rich REAL food, you really don’t have to obsess about portion […]

Making This Part of Your Routine Will Change Your Life!

It’s farmers’ market season! Have you fallen in love with the farmers’ market yet? For some, a weekly visit to the local market something is something they look forward to and is part of their routine. Others have told us that going to the farmers’ market feels intimidating and outside their comfort zone. When we […]

Microgreens: Big Benefits in a Small Package!

Have you ever watched cooking shows or read food magazines and noticed those tiny, vibrant leafy greens that chefs use as the finishing touch on their dishes? They look a little bit like sprouts, but they are actually much different… …they are microgreens! Microgreens have been growing in popularity and are now available at many […]

Have you Tried This Versatile Veggie?

Hearts of palm? Have you heard of it? Does it sound exotic and expensive? This unique veggie was foreign to us until several years ago.  We were at a restaurant in New York and ordered a Steak Salad that included romaine lettuce, heart of palm, tomatoes, cucumber, carrots, radishes, scallions, and feta, tossed in a […]

Lower Your Cholesterol with These 3 Foods!

Why is it so important to keep our cholesterol in check?   Heart disease is the number one leading killer for both men and women! Because of this, it’s very important to keep our cholesterol at healthy levels, preferably below 200 mg/dl (preferably below 180).  And even more importantly, keep the lousy LDL cholesterol to […]

Does Color Matter?

We have all heard the advice:   “Eat the Rainbow”   Of course, we are NOT talking about the rainbow found in a bag of Skittles or a box of “magically delicious” Lucky Charms!  And, let’s face it, color is typically NOT a good thing when it comes to processed foods.  Whenever you see Blue […]

Are Pancakes REAL Food?

Happy Pancake Day!   Did you know today is Shrove Tuesday (also known as Pancake Day)?! In honor of this special day, let’s talk pancakes! Shrove Tuesday is the day before Ash Wednesday, which marks the start of the Lenten season.  This day comes from the old English custom of people saying confessions for the […]

Sodium…Where You Least Expect It!

How much sodium are you consuming every day? Believe it or not, the average American consumes over 3,500 mg of sodium daily!  The CDC also reports that about 90% of Americans 2 years old and older consume too much sodium. Current recommendations are for less than 2,300 mg of sodium per day (ideally less than […]

Texas Restaurants

Pharm Table Website 611 South Presa Street; San Antonio, TX 78205; (210) 802-1860 Eat REAL America member comment:  Stepped out of our comfort zone and had fun trying healthy options.  Refreshing after days of fried and unhealthy foods (we are traveling in the South).  We had the Israeli style hummus and veggie appetizer, green goddess […]

Oklahoma Restaurants

The Winston (Norman, OK) Website 106 West Main Street; Norman, OK 73069; (405) 561-7616 Eat REAL America member comment:  This place is Eat REAL worthy!  We had a Crumbled Chicken Flatbread (green apple, bits of real bacon, blue cheese crumbles, fig jam, spinach, and balsamic reduction on a crispy flatbread).  We also had the Adobo […]

Can You Really Reprogram Your Taste Buds?

Why do some people crave a burger, fries and soda, while others crave fruits and vegetables? And, is it true that your cravings can actually change to prefer healthy (REAL) food?   What exactly are taste buds? When it comes to food, our preferences are influenced by all five of our senses – sight, smell, […]

Chocolate Lovers Rejoice!

February gives us all kinds of reasons to celebrate the health benefits of chocolate! Of course, Valentine’s Day is just a few days away.  Plus, February is also American Heart Month and National Chocolate Lovers Month! Is it really true that something as delicious as chocolate can also be good for our health? The answer […]

Grocery Store Tour – Buying Bread Without a Chemistry Degree!

We’re back in the grocery store with a trip to the bread aisle!   Do you feel confused with all the options in the bread aisle?   If so, you’re not alone! Is multi-grain a good option? Are all wheat breads healthy? Why are some breads in the freezer section and others are on the […]

Life Is Too Short to Count Ingredients

Do you skip recipes that have too many ingredients? And how many is too many? Over the past few weeks, we have heard a couple of people say they don’t make any recipes with long ingredient lists.  These recipes seem too intimidating, and the perception is they will take way too much time and effort. […]

Where the Magic Happens!

When is the last time you or someone you know said, “I don’t like ________”?   Last month?  Last week?   Maybe it was yesterday, or maybe even earlier today! We are not exaggerating when we say we hear this just about EVERY SINGLE DAY.  And, believe it or not, we totally get it!  We […]

If Superman Was a Spice, He Would Be This…

Turmeric…   the real deal or just a bunch of hype? Is it really as beneficial as some people claim?  We have several family members and friends who have dealt with arthritis and cancer who have asked, “what is the deal with turmeric?” We are here to tell you why you should get to know […]

Good Food = Good Mood

Have you heard of “Seasonal Affective Disorder (SAD)?” Especially this time of year, you or someone you know may experience feelings of anxiety or depression. The holiday celebrations are over, the Christmas decorations are coming down, the work and school routines are starting up again, the days are short and the temperatures are cold.  Everyone […]

Healthy You in 22!

Last year at this time, we provided 21 ideas to embrace a healthy REAL food lifestyle…     this year, as New Year’s Day rapidly approaches, we want to help you be the inspiration! We all know the top New Year’s resolution always seems to be to “eat healthier” (right up there with exercising more), […]

Catching Up With Santa!

Some of you may remember our exclusive interview with Santa in 2019. We were honored that he took time out of his super-busy schedule to talk to us.  Well, the luck truck struck again and we had the good fortune to catch up with St. Nick to talk about what he and Mrs. Claus and […]

The other pandemic?

As we begin to wrap up another year, we have been reflecting on the past 12 months. Of course, it’s impossible to think about this past year (or the past two years) without COVID being front and center. There is no disputing that COVID has been absolutely devastating, especially for families who have lost loved […]

Are Sugar Substitutes Safe?

We have all heard about the dangers of artificial sweeteners… …from causing cancer, to disturbing the beneficial bacteria in our guts.  So, it’s easy to see how we can become exasperated by all the conflicting and confusing messages.       Good news!   Not all calorie-free sugar replacers have negative stat sheets!  Yes, according […]

‘Tis the Season for Pomegranates!

Welcome to pomegranate season! If you haven’t seen them already, these ruby-red seasonal fruits should start showing up at your local stores.  There was a time when we really weren’t familiar with pomegranates.  We had heard of them, but had never tried them.  Quite honestly, they don’t really look that attractive on the outside, but […]

The Perfect Time of Year for Homemade Granola!

Have you been telling yourself… “I am going to make some homemade granola,” but for one reason or another, you keep putting it off? Granola can be an ideal snack…paired with yogurt and fruit, or enjoyed with milk for breakfast, and believe it or not, making your own is easier than you might think!   […]

Holiday Survival Plan!

Are you afraid to step on the scale during the holidays?   Are you dreading all the sweets and not-so-healthy dishes that show up every year between Halloween and New Years?   If so, you need a holiday survival plan! Let’s face it, we will be surrounded by all kinds of pound-packing holiday goodies over […]

An Apple A Day…

Do you ever stop and notice there are things you take for granted? Maybe something is so abundant, or it is just part of your routine, that you really don’t give it much thought. That is, until one day, you find yourself saying “WHAT THE HECK?!” This happened to us recently. We were preparing a […]

Shar/Ku/Tuh/Ree: Your Edible Art Project

It’s one of the most popular trends on social media.   It has been even been called the “adult lunchable.” You have probably seen these in magazines, at local restaurants and elsewhere, as there seems to be an obsession to create Instagram-worthy masterpieces!   We are talking about charcuterie boards! Growing up, our family simply […]

Happy Anniversary!

Time flies when you’re having fun, right?! Believe it or not, we published our very first Eat REAL America weekly meal ideas and coaching tip 8 years ago, in October 2013. My husband and I were reminiscing about everything we have experienced and learned over the last 8 years and thought you might enjoy some […]


What if you could…   reduce your risk of colon and rectal cancer by 56% lower your risk of heart disease by 40% help fight obesity, type 2 diabetes and constipation plus more!   Interested? Drum roll please …   Eat 30 grams of fiber each and every day! That’s right, diets naturally high in […]


Love beer?!  Love food?!  Why not love them together?! More and more people are now pairing beer and food…just like we have been pairing wine and food for many years.  The right beer paired with the right meal can definitely create a memorable experience.  Another way to love them together is to use beer as […]

Better Breakfast Challenge: Planned-Overs?!

Have you taken on the Better Breakfast Challenges this month? Have you experienced any new breakthroughs? Did you try oats or eggs in a new way, or any of our kid-friendly breakfast ideas?   We would love to hear about your experience!   In this last part of our Better Breakfast series, we want to take […]

Better Breakfast Challenge: Egg-cellent Ideas!

Did you take the challenge last week and try oats in a new or different way? Remember, our better breakfast challenges this month are all intended to help you and your family reduce the amount of ultra-processed foods in your morning routine. We started with super kid-friendly ideas, then covered cholesterol-sponging oats, and this week […]

Better Breakfast Challenge: No Fear!

Did you take the challenge last week and offer your kids an “out of the ordinary” breakfast?   Did you do find a way to change it up and reduce the amount of ultra-processed foods in their morning routine? This week, we are continuing our Better Breakfast Challenge and visiting the world of oats!   […]

Can You Really Get Kids Excited About a Healthy Breakfast?

We know weekday mornings can be hectic… and hectic may not even begin to describe your mornings if you have school-aged kids. Trying to get them out of bed, dressed, and even awake enough to eat breakfast can be a challenge.  This is why so many turn to the convenience of highly processed breakfast foods […]

Is This True for the Kids In Your Life?

How can we help our kids not just survive, but thrive? A couple of weeks ago, a study was published in the Journal of the American Medical Association (JAMA) showing that 67% of calories consumed by U.S. youths are coming from ultra-processed foods.  Yes, that is over two-thirds!       Remember, ultra-processed foods include […]

Inspiration to Transform Your Yogurt Into Delicious & Nutritious Meals!

We hope you enjoyed last week’s tour of the yogurt section! In the coaching tip and video, we mentioned how healthy yogurt can be (loaded with protein, calcium and beneficial bacteria)! This is especially true when you buy plain nonfat yogurt (with simple ingredients like nonfat milk and live active cultures), and then add other […]

Grocery Store Tour – Grab a Spoon For a Trip to the Yogurt Section!

Do all of the choices in the yogurt section of the grocery store overwhelm you?   We can relate! And, we want to share what we have learned on our REAL food journey.   There are so many options…traditional, Greek, Icelandic, Australian, fruit flavored, fruit on the bottom, low-fat, non-fat, soy, almond, coconut, sweet and crunchy…with […]

Expanding Our REAL Food on the Road Travel Series

How do you find the best REAL food restaurants when you are on the road? You may remember our coaching tip from February where we shared how we selected restaurants to visit in our trip to Fayetteville, Arkansas, along with our reviews of those restaurants. In that coaching tip, we also mentioned one of our […]

Now is the Perfect Time to Enjoy this Misunderstood “Veggie!”

If we asked the question,   “what is the one vegetable that you just don’t know what to do with?”, what would you say? So many people respond to us by saying… “eggplant!”   Eggplant is one of the most misunderstood vegetables…or should we say, fruits.  And, yes, in case you were wondering, the eggplant […]

Use This Simple Formula To Transform Your Veggies

Do you… love the crisp taste of pickled vegetables, but wish they weren’t quite so salty?  Or, do you wish you could avoid the questionable ingredients you see on those jars of pickled vegetables? Does the thought of pickling our own vegetables intimidate you?  It did us!  The whole canning process seems difficult to find time […]

Get Off the Bottle with These 50 Easy & Delicious Homemade Dressings

Do you make your own salad dressings? Or, are you thinking, “no way, who has time for that?!” Believe it or not, homemade dressings are so much easier than you think…not to mention, more fresh, flavorful, nutritious…and cheaper! Do we have your attention yet?   One of our amazing Eat REAL America members shared with […]

Grocery Store Tour – Vinegars and Dressings

Why all the vinegar choices at the store?   And, what about all those bottled salad dressings…can they be part of a healthy lifestyle?   Continuing our grocery store tours, we want to build on our last segment from the cooking oils section and take a trip to the vinegars and salad dressings sections.   […]

Celebrate Red, White and Blue…REAL Food Style

Fireworks, enjoying time with family and friends, soaking up the sun at the pool, or relaxing on the lake! If you are like us, you are not only looking forward to celebrating all things summer, but especially celebrating our upcoming patriotic holiday with family and friends, and savoring life feeling a little more normal this […]

Illinois Restaurants

Letty Mae’s Tea Room (Morris, IL – southwest of Joliet, IL) Facebook page 112 E Washington St; Morris, IL 60450; (815) 416-1370 Eat REAL America member comment:  Many of her specialty salads and drinks feature fresh strawberries–even a cold strawberry soup that is to die for!  Unique sandwich fillings are also a highlight.  We always […]

Pennsylvania Restaurants

Stone Row Pub & Eatery (Jim Thorpe, PA – north of Philadelphia) Website 45-47 Race Street, Jim Thorpe, PA; (570) 732-0465 From their website:  We’re a meat-friendly, plant-forward scratch kitchen specializing in tasty food & drink for everyone.  We have fun with flavor, making classic comfort food with a twist.  We are transparent in our […]

Indiana Restaurants

Feta Kitchen and Café (Bloomington, IN – southwest of Indianapolis) Website 600 E Hillside Dr; Bloomington, IN; (812) 336 3382 Eat REAL America member comment:  Create your own bowls.  Fabulous choices.  We shared a $10 bowl with tabbouleh, spinach, black lentils, falafel, roasted broccoli, pickled carrots, onions, cauliflower & raw radishes with a dollop of […]

Kansas Restaurants

Manna Wok (Wichita, KS) 4865 East Harry Street; 316-684-5512 Eat REAL America member comment:  Since departing Wichitawesome, KS, I have been really missing my favorite Korean Restaurant, Manna Wok on Harry St. and Oliver. Great mom and pop restaurant w/ some unbelievable flavors. Definitely a hole in the wall but worth your wild. My favorite […]

Insomnia? REAL Food to the Rescue!

“I’m so tired…I just can’t get a good night’s sleep!”   “All I want is to wake up energized and to feel like I can take on whatever comes my way!”   Does this sound like you or someone you know? Getting a good night’s sleep is not just a luxury, but a requirement for […]

Why Cooking at Home May Not Be So Healthy After All

Did that headline grab your attention?   It definitely got ours!   Then, as we read the rest of the article, two things struck us: 1. Cooking at home does NOT increase the risk of heart disease, diabetes and metabolic syndrome (as the article suggests). 2. We have to be cautious when reading the health […]

Grocery Store Tour: Cooking Oils are Not Created Equal!

It seems like such a simple question:   “What is the best oil to use?”   Have you looked at all the choices at the store lately?  There is olive oil, coconut oil, walnut oil, peanut oil, avocado oil, sesame oil, grapeseed oil, canola oil, and the list goes on!   These oils are not […]

Why the Rolling Stones May Be To Blame for Unhealthy Eating

Are you back out there? Last Tuesday marked the first day where restaurant dining activity EXCEEDED pre-pandemic levels…this according to’s CEO Debby Soo.  Clearly, people are getting more comfortable venturing back out to their favorite restaurants. As you head back out to meet up with family and friends, stop for a second and notice […]

How To Make Your Summer Gatherings Unforgettable!

Summer celebrations!  Pool parties! Family reunions! This weekend marks the unofficial start of summer.  And, we will savor all the opportunities to gather again with family and friends – something we missed out on much of last summer. Of course, that means food…and plenty of it! What kind of foods do your summer celebrations include? […]

At The Core of It…

Have you started craving pineapple yet? There is something about pineapples and warmer weather that just seem to go together.  With the unofficial start to summer only a couple of weeks away, those cravings may start soon, if they haven’t already! Whether you are enjoying a freshly sliced pineapple, adding a few chunks to a […]

“You Are What What You Eat Eats”

In response to our coaching tip last week about “Should you only eat organic?”, an amazing member of our Eat REAL America community requested insights on topics like grass-fed beef, organic milk and free range chicken, and whether it is worth buying organic varieties of canned goods, such as broth, beans, maple syrup and more. […]

Should You Only Eat Organic?

Do you wonder whether you should be eating more organic foods?   Are you confused about what “organic” really means?   If you watched our virtual grocery store tour in the produce section, we mentioned one of the most challenging decisions is whether to buy organic or conventional.  Part of our Eat REAL America mission […]

Let’s Veg Out – Our Virtual Tour of the Produce Section

How much time do you spend in the produce section of the grocery store?   If you are on a REAL food journey, you will likely (AND SHOULD!) spend well over half your time and money here.   There are a rainbow of colors and so many fantastic nutritious and delicious options in this part of the […]

Spiralizer…Two Thumbs Up!

Are you a spiralizer fan?   If so, have you ventured beyond zucchini? Since we will soon be surrounded by amazing late spring and summer produce, we wanted to revisit one of our favorite kitchen gadgets… …the “spiralizer” Years ago, when we first heard of the spiralizer, we initially dismissed it as just another fad […]

Are These For Real?

Have you taken the time to actually look around at the grocery store recently? We went to the store last week to check out the newest products and the latest trends, and we were shocked how many times we found ourselves saying, “Really?!  You’ve got to be kidding me!”     Here is just some […]

Have No Fear…Artichokes Are Here!

If you enjoy eating with the seasons, one fantastic food about to hit the scene in March is…   fresh artichokes!     Are you thinking…artichokes are expensive, take too long to cook, and seem intimidating to eat? We want to shed some light on this somewhat misunderstand superfood…   What are artichokes? Artichokes are […]

Grocery Shopping is Nuts!

Do you have a love or hate relationship with grocery shopping?   Did we really just ask that question?! Most people will probably tell you they DREAD grocery shopping!  For some, it is the time involved.  For others, it is the hassle of dragging kids to the store.  And, for just about everyone, even if […]

Are You Nuts?

Do nuts make a regular appearance in your meals? We often hear people say they avoid nuts because they are “too high in fat” or “have too many calories.” Nut lovers rejoice! Enjoyed in moderation, nuts are loaded with nutrition including fiber, protein, healthy fats and a variety of vitamins and minerals.  Plus, they each […]

Folks, This Ain’t Normal!

Most of us know we live in a culture where we want our food to be convenient, fast and cheap. So, to answer our wishes, many foods in the supermarket today have been developed to provide just that — a quick hunger fix with ultra convenience!  Plus, products are developed to cater to specific types […]

Yes, 10 servings per day is possible!

What would you say if we told you we are each supposed to be eating 10 servings of fruits and vegetables…daily!?   Would you respond by saying, Krista and Zonya, “No way, you all have lost your minds!”   Believe it or not, 10 servings of fruits and vegetables is the target we should all […]

REAL Food Travel Series – Fayetteville, Arkansas

What if you had a resource to find all the best REAL food restaurants anywhere in the country? We’re talking about those restaurants that use the best and freshest in-season, local ingredients. Sometimes they are small, hole-in-the-wall, off-the-beaten path, local dive restaurants. And, they always use their passion and creativity to transform local quality ingredients […]

Kick the Packet to the Curb

Pre-mixed seasoning packets. Available for any seasoning combination you can dream up…taco, chili, ranch, brown gravy, hollandaise, fajita, spaghetti and so many more.  They are easy, convenient, and marketed as “no-hassle” and seasoning that will add the “perfect flavor.” Before our REAL food journey, we will admit, we had a collection of these “flavor packets” […]

21 for 2021!

Here we go! As we rapidly approach New Year’s Day, everyone will be making their “resolutions” and the #1 resolution every year always seems to be to eat healthier (right up there with exercising more). Many will dive head-first into some kind of fad diet.  They may become obsessed with counting calories, skipping breakfast, limiting […]

Get to the Root of It!

What comes to mind when you hear “root vegetables?” Some might say “intimidating” or “I am not even really sure which vegetables make the root vegetable list.”  And, of course, the most common…“I have no idea what to do with most of those strange-looking veggies!” The reality is root vegetables can be absolutely delicious and, because […]

What happens when you cut out processed foods?

Are processed foods really that bad for us?   And, what is considered a “processed food?” We recently participated in a webinar hosted by an organization called Diet ID, where some industry experts discussed ultra-processed foods, including results from some recent studies. You may be surprised by some of the insights they discovered and, with […]

It’s Not You, It’s Our Environment…

Let’s face it, we are social beings and are highly influenced by what is around us. And there is no denying it…food is all around us…it is absolutely everywhere!  Food is a part of everything we do and is a HUGE part of our culture and environment. There are the candy jars, snack rooms and […]

Is it possible to transform this popular breakfast staple?

We were recently presented with a challenge…   DONUTS, made with REAL ingredients! They needed to be delicious enough to satisfy a sweet tooth, yet healthy enough to enjoy without feeling guilty…and, of course easy to prepare! One of our beloved Eat REAL America members gave us a recipe for inspiration, saying “these are delicious, […]

Emergency Substitutions: Part 2

Why does this always happen?! Does this sound familiar…you have your list (check), you go to the store (check), you get home and start preparing dinner (check), and then everything comes to a screeching halt when you realize you forgot an important ingredient! So frustrating…can you relate?! In our experience, we have learned there is […]

Emergency Substitutions: Part 1

Does this sound familiar? After a long crazy day, you are feeling pretty good about the plan for dinner.  Sure, you only have a 30 minute window, but no problem, you’ve been to the store, have the recipe ready and everyone is geared up for a great-tasting meal! As you are quickly and efficiently adding […]

They Look So Pretty, But What do You Do With Them?

It’s transition time! Now that we are in the last full week of summer, there is an abundance of in-season produce! There is still quite a bit of summer produce available…tomatoes, peppers, zucchini, yellow squash, okra, eggplant and even some watermelons hanging on! While, at the same time, the fall produce is starting to become […]

Could These 4 Simple Seasonings Change Your Life?

We have had several “aha” moments in our REAL food journey. One of the most game-changing moments was learning how to roast vegetables. And, it is not just us — we have seen it first-hand with our family, and in our virtual and in-person programs.  We have literally witnessed lives transformed when people discover how […]

Spring Rolls 101

Quick, easy, and the possibilities are endless! You can use your favorite veggies, fruits, seafood, meats, nuts, herbs and so much more! Plus, they are affordable, delicious and good for you!     That’s right, we are talking about spring rolls! Thanks to the passionate inspiration and request from an Eat REAL America member, we […]

It Comes Down to 3 Simple Words!

With the abundance of chronic disease such as heart disease, diabetes, excess weight and cancer, it’s no surprise there is a constant buzz about healthy eating, nutrition, diets and food. But, why aren’t the disease rates decreasing?   And, why so many different messages?   No wonder many of us are in a state of […]

The Great Potato Debate

    “Avoid white potatoes…eat sweet potatoes instead.”  “A white potato is worse than a Snickers bar.”   “White potatoes have too many carbs.”     Have you heard these things? Are you confused about whether you should eat them or not?   Why do white potatoes have such a bad reputation while the sweet […]

Summer Grilling Series: Pizza Edition

How is your summer grilling going? Have you discovered some new favorites to cook on the grill?  We hope you have found inspiration to grill… …more veggies …salads (yes, salads!) …fruits and desserts   (have you tried the Grilled Banana Split yet?!) In the final coaching tip from our summer grilling series, we want to […]

Turn Onions Into a Flavor Powerhouse!

Caramelized onions… sounds fancy, right? Chances are, you have enjoyed these sweet, savory, tender onions on a burger, steak or sandwich at a restaurant and thought, “wow, those have great flavor!”  But unless you are an avid cook, you may not have given any thought to making these at home.  Believe me, there was a […]

Another Under-Appreciated Kitchen Tool…

Among our favorite kitchen gadgets, there is one that we have received a lot of questions about recently…questions like “do I really need one?” and “will I use it?”  This kitchen utensil is… …the immersion blender! Maybe you are like someone we spoke to last week who said, “I have had one of those in my […]

Grilling Fruits and Desserts!

Is your summer grilling in full swing?   Did you “get your grill on” as part of your July 4th celebrations?   Hopefully, you were able to enjoy not just grilled meats, but also take advantage of all the in-season produce…maybe even gaining inspiration from our recent grilling coaching tips on:   Grilling more veggies! […]

The Ultimate Summer Salad

What if we told you we had a salad idea that would help you savor and enjoy fresh in-season ingredients all summer long?   Would you believe it?!   Plus, you can customize it with whatever is in-season, including all kinds of colors, flavors and textures!  This makes it not just the ultimate summer salad…it’s […]

Summer on a Stick!

Summertime bliss… an ice-cold glass of lemonade, fireworks on the 4th of July, relaxing in the pool listening to your favorite summertime music, watermelon seed spitting contests and devouring a popsicle at lightning speed to keep it from melting all over your hands! Doesn’t get much better than that, especially if you are a kid […]

Are You a Locavore?

Are you thinking, what in the world is a locavore?   And, is this a good thing or a bad thing?   “Locavore” is used to describe someone who tries to eat locally grown or produced foods as much as possible.  “Local” can mean different things to different people.  For some, it may mean foods […]

Can Your Pizza Crust Really Help Fight Cancer?

This is something we continually reinforce to our kids. And, it is something that has had special meaning for us ever since listening to Jimmy Valvano’s inspiring 1993 speech at the ESPYs. We hadn’t completely given up, but we had definitely put this on the back burner. We had tried – unsuccessfully – many times […]

Ordinary or Extraordinary?

Have your meals changed since our world “shut down” over the past few weeks? In our culture, our lives tend to become so insanely busy that meals often become an afterthought.  There are so many obligations we devote our time to – our jobs, our kids’ activities, school and church activities, social media – meals […]

The Secret to Creamy Delicious Hummus

Most of us have probably had really good hummus… you know the one from that local Mediterranean restaurant (heck, it may be the reason you keep going back)…it is so creamy and delicious that it leaves you thinking about it days later, even craving it from time to time. Then, maybe you have bought hummus […]

Don’t Get Stuck in a Rut!

One amazing member of our Eat REAL America community shared a great quote this week: “Grocery shopping during the pandemic has become an episode of ‘Chopped’:  🤔 What can I make with a bruised apple, can of deviled ham, breadcrumbs, chicken feet, and maple syrup?”   Do you feel this way after a grocery store […]

Which is More Important? Eating Healthy or Exercising?

Can you exercise your way out of bad eating habits?   Which is more important, exercise or eating healthy?   Have you ever thought…“It’s ok to have that doughnut…I had a great workout this morning!”?  Have you ever felt like you were working out like crazy, but just not seeing results? That was us several […]

Bring Convenience To Your Kitchen!

  “I don’t like leftovers!” Have you ever heard this from your family or friends?  Or, maybe you have even said this?! Let’s face it – with our crazy schedules, we have to find ways to bring convenience into our kitchens! We have a variety of tips on how to do this for breakfast…ideas like […]

On the Cutting Edge

When we started cooking more frequently, one of our first lessons was… knives.   “You only need one,” says Mark Bittman, NY Times cooking advice columnist.  We now agree with Mark that all you really need to have a complete kitchen is a good Chef’s knife.   Mark says it well: “A good paring knife […]

Why you don’t want aunts in the pantry

Have you ever heard of “food imposters?”   They are substances pretending to be food… and there are many food imposters lurking out there!   One of the most blatant offenders is pancake/waffle syrup.  Notice we didn’t say maple syrup?!  That is because we want you to take a close look at the ingredients of the commercially produced pancake/waffle […]

Essential Tools for Your Kitchen

Because we spend countless hours in the kitchen coming up with delicious, easy-to-prepare, nutritious meal ideas for the Eat REAL America community, as you can imagine, we have our favorite kitchen gadgets and utensils. Keep in mind, when it comes to kitchen gadgets, we are picky…they have to be affordable, useful and convenient…we don’t need just […]

Delicious AND Nutritious!

Sound, sight, touch, smell and taste… we all know the five senses.   Which are the most important when it comes to food?   Of course, smell…and especially taste! We frequently hear people say, “healthy food just doesn’t taste as good” or “vegetables are just so boring.”  Why does this perception exist? One reason is someone […]

Breakfast of Champions?

As we have mentioned before, some of the food rules we love by Michael Pollan are: “Buy items with fewer than 5 ingredients,”   “Don’t eat anything that your great-grandmother wouldn’t recognize as food,”     and “Avoid food products containing ingredients a third-grader cannot pronounce.” Another good one is: “Don’t eat breakfast cereals that change […]

Ever Wondered How Much a “Smidgen” Is?

What really is the difference between chopped, diced, and minced?   And, how much is a “dash?” Where is the cooking terminology instruction manual?!   Some “fancy” cooking terms can sound intimidating, maybe even scaring you away from great (and easy) recipes that call for the food to be “braised” or for the sauce to be […]

Happiness is Homemade

Which is the best broth to buy?   Is homemade broth really better than store-bought? We receive quite a few questions about chicken broth and vegetable broth, and these are just a couple of examples, so if you have thought these same things, rest assured, others have too! Broth is an important ingredient in many […]

What if Your Gift Had the Power to do THIS?

What if you could change someone’s life this Christmas? As you are turning your attention towards Thanksgiving, are you also starting to anticipate holiday gift giving?!   Whether you are looking for a great gift for family, friends, employees, or you are looking to fill out your own wish list…what about giving the gift of […]

Create this Masterpiece with Just 4 Simple Ingredients

Did you see our coaching tip from a couple of weeks ago? In The Whiter the Bread, the Sooner You’ll Be Dead, we tried to reassure you that you don’t need a chemistry to buy nutritious bread at the store.  When buying bread, two of the most important things to focus on are looking for […]

Helping You Cope With the Start of Sweet Treat Season

If you are anything like us, one of the biggest challenges with eating healthfully is… …managing the sweet treats! Especially if you have kids or grandkids, they seem to creep in from every direction…birthday parties, school events, church gatherings, friend and family gatherings — they are everywhere!   One of the biggest sweet treat events of […]

The whiter the bread, the sooner you’ll be dead.

  Do you feel like you need a chemistry degree to purchase a healthy and nutritious bread at the store?   If you have recently evaluated the options in the bread aisle, it just may leave your head spinning! In Michael Pollan’s book “Food Rules,” he says “the whiter the bread, the sooner you’ll be […]


They say their sugar cravings are gone. They say their “brain fog” is gone. They are losing 3-5 pounds per week. It’s all because they are “going keto.” Is it all really too good to be true?  Are there health risks to “going keto”, and how do the benefits and risks compare to simply eating […]

With a Name Like That It’s Gotta Be Amazing!

Bi Bim Bop! Have you heard of it, or maybe you are already a huge fan?! Watch us show you how easy it is to prepare!   We first discovered this unique, mind-blowing meal during a trip to Chicago several years ago.  We went out for brunch and couldn’t resist one of the specials, which […]

Wrap it Up and Tame the Morning Chaos

Are you stuck in a rut when it comes to breakfast?   Do you keep telling yourself that you want to eat a better breakfast to prevent that mid-morning sluggishness?   Or maybe you would love for your kids to get a healthier start in the morning?   We all know that healthy breakfasts are […]

Continuing Strong Into the Fall

We are now past Labor Day weekend, school is well underway, football games have started and most of us have “checked out” of summer mode. We recently heard someone say, “I am looking forward to fall, but am sad the farmers’ market is over”. WHAT?!       As summer winds down, you may also […]

Should You Avoid “Nightshade” Vegetables?

Maybe you have heard someone say… “I can’t eat nightshades because they make my joint pain flare up…or they give me heartburn.”  We want to shed some light on this group of veggies and also provide some alternatives for anyone who may have a sensitivity.       What are “nightshade” vegetables? Nightshades are a […]

Are Meal Delivery Kits All They are Hyped Up to Be?

We are frequently asked about meal kit delivery services. Are they worth it? We want to share with you some of the comments we have heard, give you some thoughts to consider, including pros and cons, and Zonya’s personal review of one popular service called Hello Fresh after a 3 week trial.   First of […]

When Water Gets Boring

“Make sure you drink enough water.” This advice has been drilled into our heads since we learned about nutrition basics in elementary school. Yet, despite the constant reminders, as many as 75% of Americans are chronically dehydrated! As we discussed in our “Do This To Stay Healthy All Summer Long” coaching tip, there are a […]


We recently asked some family and friends what they thought about pesto.  The response… ”you mean that green stuff?” That made us think a coaching tip on pesto might be helpful! If you already use pesto at home, hopefully we can provide a useful tip or two.  If you haven’t thought about using pesto at […]

The Magical Fruit…

“Beans, beans, the magical fruit”… we all know the rest of this, right?! Why beans? Beans are a nutritional powerhouse, but are sometimes under appreciated.  Beans of all kinds provide an excellent and super-easy way to get more protein and fiber into your routine! Actually, consuming these bundles of protein, potassium and soluble fiber at least 4 […]

Keep Your Mind Sharp and Prevent Alzheimer’s

What if you could reduce your risk of developing Alzheimer’s disease by up to 53%? And, wouldn’t we all like to slow down “old age forgetfulness” and improve our memory?     We have great news…recent research says you can! Perhaps you have heard of the Dietary Approaches to Stop Hypertension (DASH) diet for high […]

Your Guide to What Is In Season Right Now

A HUGE part of eating REAL is eating in-season – it’s such a great way to savor foods that are at their peak of freshness and flavor! We are frequently asked, “how do you know what is truly ‘in-season’?” This is a great question because it can be a little tricky.  For example, shopping for […]

These Carbs Can Save Lives!

The results of a study were published earlier this month in The Lancet, which found that 11 million deaths in 2017 were attributable to dietary risk factors. That would mean that poor diets are responsible for more deaths than any other risk factor, including smoking cigarettes! Among the dietary factors, they also found that low […]

What is “Health?”

Since January, our disease-dodging series has taken us on a journey to discuss: How you can reduce cholesterol without medication. What if you could ditch your blood pressure medication for good? Insomnia?  REAL food to the rescue!   We are providing these coaching tips to help keep our Eat REAL America community as healthy as […]

Red, White, And…Yellow?

What’s the difference between the different varieties of onions? Can they be used interchangeably?   Scallions, green onions and spring onions…aren’t they all the same? Many of us probably just grab whichever onion is on sale, or the first one we see, and don’t think much about it, but have you ever wondered “what’s the […]

Together for a Weekend of Engagement and Inspiration

This week, we want to share some of the highlights of the whirlwind, and oh-so-much-fun, 5 days Zonya and I just spent together! With me in Wichita and Zonya in Michigan, we have mastered the element of working long distance…as you can imagine. When we have the opportunity to spend time together in the same […]

Can You Really Make This Treat Without Marshmallows and Butter?

We recently received a request from one of our amazing Eat REAL America members… how can you make Rice Krispie Treats healthier? We love requests from members and, honestly, we love a good challenge!   So, what’s so bad about Rice Krispie Treats?   If you have made them at home, you know they typically […]

What if You Could Ditch Your Blood Pressure Medication For Good?

Have you or someone you love been told “you need to get your blood pressure down?” In our disease dodging series, we provided information last month about how you can reduce your cholesterol, naturally.  We know another extremely common concern is high blood pressure.     Whether you have been told you need to reduce […]

The Pantry Staple That Gets Better With Age

Can a food be an amazing flavor enhancer while helping you control blood sugar and lose weight?   YES! Vinegar is a perfect example!   Last week, we told you about the life-changing habit of making your own salad dressings, which often include vinegar as an acid.  This week, we want to share with you […]

Friends Don’t Let Friends Buy Bottled Salad Dressing

Can salad dressing make or break a great salad? Salads are part of almost every meal in our home.  Of course, quality REAL ingredients are a big part of phenomenal salads, and we believe the right dressing CAN elevate a great salad to another level!   Have you ever noticed when you go to a […]

Can Pizza Really Be Healthy?

Let’s face it…pizza is one of America’s favorite foods. It’s quick, it’s convenient and it’s a staple at most get-togethers. It is reported that the average American eats 23 pounds of pizza every year, which equates to around 46 slices!  An estimated 3 billion pizzas are sold every year in the U.S., generating $38 billion […]

How to Reduce Cholesterol Without Medication

Did you know REAL food can be one of the best cholesterol-lowering medicines?   Whether you have been told by your doctor “it’s time to get your cholesterol down” or you just want to make sure your cholesterol stays within a healthy range, we are here to show you how truly powerful REAL food can […]

December Superfood of the Month: Quinoa

Do you know what food is considered to be a perfect snack for astronauts during their long missions?   Believe it or not, it’s quinoa!   Why?  Because it’s loaded with nutrients, is gluten-free, and contains all the essential amino acids!  These are just some of the reasons why it’s our December Superfood of the Month! […]

Are you surrounded by sugar pushers?

We want to share… …an eye-opening article that caught our attention this week. It was written by Yoni Freedhoff, a Canadian doctor, who discusses how overconsumption of sugar has become a completely normal part of our culture. Let’s face it, the world is one giant candy store and we are surrounded by “sugar-pushers” every single day. […]

November Superfood of the Month: Cranberries

As November rolls around, we can’t help but start thinking about the holidays. And, there is a fruit that seems to go hand-in-hand with the holidays (believe it or not, 20% of annual consumption takes place during Thanksgiving week), but we really should be enjoying it all year long! It’s cranberries…     and it’s […]

What do you tell people you are doing?

How many times have you heard this? “I’m doing paleo.” “I’m doing the keto diet.” “I’m doing Whole 30.” “I’m doing weight watchers.” Maybe you or someone in your family has even said this at some point.   We hear these comments frequently — in fact, at least 5 times just this past weekend!  As […]

The Real Reason You Should Eat Avocado Toast

It’s ridiculously simple. It requires no recipe. It can be one of life’s simplest pleasures. And, it’s ideal for breakfast, lunch, a mid-afternoon snack or any time of the day. If you haven’t already, you must try it soon… it’s avocado toast! It’s been “trending” the past few years, although it has been “a thing” […]

September Superfood of the Month: Pears

Do you know what fruit has over 3,000 varieties, helps reduce your cancer risk, and is considered “hypoallergenic?” It’s the pear! With fall, and hopefully some fall-like temperatures, just around the corner, now is the perfect time to celebrate this superfood… which is why pears are our September Superfood of the Month!       […]

How to Eat Healthy in the Chaos of Daily Life

It’s hard to believe it’s that time again… …back to school! If you have kids headed back to school, the routine that comes with it can be great, but it also can mean more chaos!  Between morning and afternoon practices and meetings, weeknight activities, homework and team sports, mealtime becomes even more challenging…for every meal […]

Is Eating Healthy Really More Expensive?

“Eating healthy is too expensive.” “And it takes too much time.” We hear this a lot. Many perceive that it’s too expensive (or too time-consuming) to eat REAL food – or eat healthy. Recently, after discussing this perception during a lunch-and-learn, someone said, “it is NOT more expensive to eat healthy if you get sick.” […]

Do This to Stay Healthy All Summer Long!

Summer is officially here! Well, it will be official this Thursday, June 21st! Here in the Midwest, the scorching temperatures and thick humidity have made it feel like summer for several weeks already, and we know there’s more sweltering heat ahead! This means it’s super-important to stay hydrated.  Doing so will help prevent headaches, sluggishness […]

Your Worries Will Disappear with This No Fuss Breakfast

Hakuna Frittata!   Frittata.  Sounds fancy, doesn’t it?   If you have no idea what a frittata is, you are not alone.  For many years, we thought it was a complicated, fancy and time-consuming dish that you only order at a restaurant. WOW!  Were we wrong! And, if you are looking for a great-tasting, super-easy […]

June Superfood of the Month: Avocados

What fruit has more potassium than a banana and is sometimes called an “alligator pear?”   Believe it or not, it’s the avocado!   And, yes, you read right…it is a fruit…actually, it’s a berry! Like many other REAL foods, the avocado has nutritional superpowers, which is why it is our Superfood of the Month […]

How much education do doctors receive on the #1 cause of death?

Picture it… …you are sitting in your doctor’s office, worrying about why you have just been diagnosed with heart disease (or a stroke, or diabetes, or cancer). Your mind is racing with questions about how this could have happened and what you can do to prevent it from happening again.  After all, you are only […]

Eating Out Shouldn’t Shorten Your Life

As Michael Pollan says… “The most important thing you can do, and it’s challenging for many people, is cook for your family.” Unfortunately, cooking at home with REAL ingredients is becoming less common and each generation seems to be losing the skills and confidence to prepare delicious meals in the kitchen.  In fact, just in the […]

Why Fat Free Dressing is Not the Answer

How often are salads part of your meals? We must admit, salads are a part of almost every meal in our home.  Especially when locally-grown produce is available — we love the taste, texture and nutrition that a huge salad provides.  Plus, the combinations of ingredients are endless! Of course, high quality REAL ingredients are […]

Nine Ways to Use This Versatile Kitchen Tool

Before we get into this week’s coaching tip, we want to thank you for all your great feedback on the cookbook! And, the great news — it’s now at the printer! We want all of our Eat REAL America members to know about the SPECIAL PRE-ORDER DISCOUNT!   If you are anything like us, there […]

An Oat is an Oat is an Oat

They are nutritious, taste great, can be transformed into sweet AND savory meals, and are versatile enough to be enjoyed for any meal of the day. Plus, they are easy to prepare and very affordable.   Any guesses what this under-appreciated food is?   If you are old enough to remember and not “Out of […]

Do this to eat healthy without depriving yourself

How many times have you heard someone say they are trying to eat healthier or following a specific “Diet”, and then they begin to list all the things they are no longer eating? Or, maybe you or someone you know has read an article or received advice that included phrases like… “Don’t eat…” “Limit…” “Avoid…” […]

Every Bottle Has a Story

Happy Valentine’s Day!  Last week, we provided tips on how to prepare the perfect steak for your loved one.  Since you are likely preparing a wonderful meal at home or enjoying a meal at a favorite restaurant to celebrate Valentine’s Day, we want to provide some tips on selecting the perfect bottle of wine! Many years […]

The Perfect Steak

As promised a couple of weeks ago, we want to follow up on our coaching tip regarding the Maillard reaction and provide some guidance on… …how to cook the perfect steak! With Valentine’s Day just one week away, you may be trying to decide on “the perfect meal” for your sweetheart.  What could be better than a […]

February Superfood of the Month: Cabbage

What comes to mind when you hear the word “cabbage?”   If all you can think of is coleslaw, you are likely missing out on some truly delicious meals, not to mention the AMAZING nutrition and health benefits this cruciferous vegetable provides!     This is why cabbage is the Superfood of the Month!   […]

Chemical Reactions in Your Kitchen?!

Have you ever wondered why veggies taste so good when they are roasted?     Or why bread smells so good when it is baking?   And, “what’s the point of searing a roast before you put it in the slow cooker?”   There is a reason for all of this…it’s a chemical reaction called: […]

Salads Aren’t Just For Summer!

What is the best salad you have ever eaten? Take a second to think about it. You may be thinking of a summer salad with fresh, in-season tomatoes, cucumbers, romaine lettuce, basil and other summer produce.  Or maybe it’s a salad with juicy, flavorful strawberries, blueberries or watermelon that comes to mind. Of course, summer […]

Our Take on ‘What the Health’

Have you seen it or heard about it? Both of our families were unsure what to expect, but decided to dive in and spend 90 minutes watching the documentary, “What the Health?”…despite the controversial reviews. We had heard some of the claims from the pro-plant food film…       “Sugar doesn’t cause diabetes.”   […]

January Superfood of the Month: Flax Seeds

What are they?   Why are they important?   Are they really good for us, or is it just marketing hype about another “healthy food?”   These are the questions we are often asked about flax seeds.  We are happy to report that, while they may be tiny, they provide a HUGE nutritional punch… …which […]

What Can a Nobel Prize Winner Teach Us About Eating Healthy?

Can eating healthfully be both simple AND easy? And, of course, delicious too? We wholeheartedly believe the answer is YES!  And, this will continue to be part of our mission as we head into 2018. Eating healthfully really is simple, especially if you simply focus on eating REAL food.  However, we have seen time-and-time again […]

How to Enjoy Holiday Treats Without Going Overboard

Tis’ the season!  The season with a love/hate relationship for many of us. We love the decorations, the parties, the time with family and friends, the festive music and, of course, the sweet treats! On the other hand, we aren’t so fond of the overindulging that we just can’t seem to resist and the extra […]

Superfood of the Month: Which Flour Is Best?

What is the difference between white flour and whole-wheat flour?   Is whole-wheat flour really healthier?   What about gluten-free flours?   It doesn’t take much to notice we live in a wide world of flours…and, as we enter the holiday baking season, we want to help clear up any “flour confusion” you may have, […]

Thanksgiving Every Day?

We all know the nutritional and health benefits of REAL food… …but what if the benefits are much bigger than that? Perhaps there are also significant social and family benefits associated with a lifestyle based on REAL food. The good news is family meal time is increasing…but challenges still remain, especially with our many distractions. […]

Time for a Paradigm Shift?

Thanksgiving is right around the corner!  Are you ready?   What will be on your Thanksgiving menu this year?   Of course, turkey is a staple in most homes and there are many favorite ways to prepare it – roasted, smoked and even deep fried.  While the turkey can be an important part of Thanksgiving […]

How to Get the ‘Processed’ Out of Your Sausage

Did last week’s coaching tip stress you out? Did it make you think about all the processed meats that are part of your weekly routine…and how they are causing havoc inside your body? Did you want to stick your fingers in your ears and run away, pretending not to hear it?   Since there may be […]

Does Lunchmeat Really Cause Cancer?

If you haven’t heard the news… …The World Health Organization has now declared processed meats: “carcinogenic to humans.” Really?!   And, what exactly is a processed meat? Processed meats are meats that have been preserved by smoking, curing, fermenting or salting, often (but not always) including sodium nitrates.  These meats are processed in order to […]

September Superfood of the Month: Cauliflower

Some may think of it as a “boring” vegetable. It’s extremely common, colorless, and seems to go hand-in-hand with broccoli.  It’s often served plain or boiled…or maybe you think the only way you like cauliflower is loaded with a thick, creamy cheese sauce?! Brace yourself!  Cauliflower’s reputation has been changing and we want to turn […]

Got Milk?

Milk…it does a body good, right?! Or does it? A lot of controversy has arisen regarding cow’s milk and our health.  What exactly are these health concerns?  Are plant milks better and, if so, which ones? Zonya and I worked long and hard to sort fact from fiction, which is often fueled by different interest […]

August Superfood of the Month: Okra

“Love it!”  “Hate it!” “What is it?” These are the most frequent responses when you mention the August Superfood of the Month…it’s okra!       What is okra? This heat-loving plant grows well in a variety of warm climates including Africa, south Asia, China, Australia and the southern United States, and this sturdy plant […]

How to Bring the Mediterranean to You

We have all heard how healthy the “Mediterranean Diet” is, but why?   Is it real, or all hype? How can you incorporate it into your routine? It’s true — the Mediterranean way of eating and living is quite possibly the healthiest in the world!   Focusing on traditional foods found in countries surrounding the […]

Your Guide For Selecting the Best Produce

We all want to enjoy high-quality produce to get the benefit of the best possible flavor and nutrition.  But how? The first tip in picking the best produce?   Buy in-season at your local farmers’ market! As many know, shopping at the farmers’ market is an excellent way to enjoy the amazing flavors of eating in-season. […]

Can You Really Lose Weight Without Cutting Calories?

What if you could lose weight and improve your health without feeling deprived and always hungry?   Good news, you can!     And one great way to do this is with legumes…how often do you include legumes in your routine? In a recent study, researchers conducted a test:  caloric restriction vs. consuming legumes.  One […]

Your Best Strategy to Eat Well All Week

We have all heard these quotes…   “Proper planning and preparation prevent poor performance.”   “By failing to prepare, you are preparing to fail.”   “A goal without a plan is just a wish.”   Without a doubt, having a plan is one of the most important things we can do to eat healthy, flavorful […]

Fight Cancer With Your Fork

If there was a single group of foods, that has been scientifically shown to help you fight cancer…   would you want to know about it?   The good news…there is!  And, this probably won’t come as a shock when we tell you they are vegetables!  And, this special group contains EXTRA cancer fighting powers. […]

What do Syracuse and eggs have in common?

Ok, basketball fans…March Madness is rapidly approaching!  That means brackets, food, drinks, parties…did I mention FOOD?! Since March Madness games and food seem to go hand-in-hand, that got us thinking…   what if each school in the tournament had an official food?   What food would you associate with each team? Here are some ideas. […]

January Superfood of the Month: Lentils

“Bland, boring and they only belong in soups…”   Is this your perception of lentils? Honestly, that used to be our perception. We never really had lentils until we started our REAL food journey and started trying all kinds of new foods. Well, let’s just say our perception was wrong! We discovered their great taste […]

Thankful and Blessed

As Thanksgiving rapidly approaches, hopefully we will all take time to pause (at some point among the cooking and chaos), and think about all the blessings we are so thankful for… for our family and friends, our health, the opportunities we are given to use our talents and abilities, and so much more. At Eat […]

Kick the Can to the Curb

Is there a red, wobbly dish that sticks out like a sore thumb on your Thanksgiving day table? Is it there, amongst all the other dishes that have been prepared with patience and love, jiggling and waiting for someone to take the first slice? It’s time for our annual cheerleading session…to help you keep REAL […]

The Rewards Are Bigger Than Just Good Health

ANNOUNCING… We have added a comments section to the coaching tips!  Your thoughts and ideas are so important to our community and we want all of our members to benefit…so we encourage you to share your perspective on this one and other coaching tips! Let the conversations begin!   We all know the nutritional and […]

Doing This Will Change Your Life!

Do you “eat with the seasons?” If not, we highly recommend giving it a try!  Just when you have been enjoying summer produce such as zucchini, melons, okra, tomatoes and peppers until you can’t take it anymore, the calendar transitions from summer to fall, and your cravings for Fall produce kick into high gear…foods like […]

October Superfood of the Month: Brussels Sprouts

When you hear the October Superfood is Brussels sprouts…   what is your reaction? Are you excited, or are you thinking “ugh, I DO NOT like Brussels sprouts!”? A few years ago, a survey found that Brussels sprouts were the most hated vegetable in America!   Why do so many people despise this cabbage-like veggie? For some, […]

Could You Be Eating More Than 1/3 Cup of Added Sugar Every Day?

This probably won’t come as a shock, but sugar has been in the news again this past week.  You are probably thinking…what now? In case you missed it, an investigation has determined that the sugar industry, starting in the 1960s, developed a systematic effort to clear sugar as a contributor to heart disease and point the […]

De-Stress Dinnertime with This Time-Saver!

Last week, we provided a delicious way to simplify and healthify your mornings with baked oatmeal cups.  Did you have a chance to give them a try?  We would love to know how you liked them and your favorite flavor combinations! This week, we want to give you another idea to bring convenience into your […]

Try this Delicious Way to Simplify Your Mornings

Have you noticed that oatmeal cups have recently become a “thing”?!   We have been experimenting and have found that oatmeal cups can be absolutely delicious and help revolutionize your breakfast routine… Baked oatmeal cups are similar to a muffin (although WAY more healthy than any muffin you will find at the store or on your […]

September Superfood of the Month: Bok Choy

Cooler temperatures have to be right around the corner…right?!  As we transition into Fall, we want to help you take full advantage of some of the cooler-season produce.  And, what better place to start than our September Superfood of the Month… bok choy! Have you wondered, what is bok choy? Different varieties!  Bok choy can […]

We All Have This in Common With Olympic Athletes

Have you been glued to the television this past week? Watching those incredibly talented athletes perform in Rio? Whether it was Simone Biles’ gravity-defying routines, Katie Ledecky’s world-record setting swim or all three U.S. women finishing in the top 10 in the marathon, they have already blown us away with some extremely impressive performances! Watching […]

When You Can’t Contain Your Excitement Any Longer!

Your stories are so inspiring… whenever we see Eat REAL America members at lunch-and-learns, other events or just out-and-about, they are always eager to tell us about something exciting that has happened to them or their family! Sometimes, it’s a meal they recently made that their whole family enjoyed…just the other day, someone told us […]

Kick the Bottle to the Curb!

“My teenage daughter was eating the dressing from the Caesar Salad with Avocado Dressing with a spoon!” “I was skeptical about the Maple Almond Vinaigrette, but followed the recipe and the salad was a huge hit at a recent family get-together!  This might become my new go-to recipe for potlucks.” “This dressing tastes so fresh…of course […]

February Superfood of the Month: Sweet Potatoes

It’s surprising how often we hear people say they don’t like sweet potatoes. When we hear this, the next obvious question is “have you had them other than at Thanksgiving with marshmallows and brown sugar?”   The reality is there are endless spectacular ways to prepare and enjoy sweet potatoes!  We want to help you discover all […]


Merry Christmas! As we celebrate the holiday season and all we are thankful for, we want to extend a HUGE thank you to all of the Eat REAL America members, partners and others who continue to support REAL food — we are so thankful for all of you! With well over 800 REAL food recipes […]

Health by Chocolate

“Dieting?  Don’t Forget the Chocolate!”   “Excellent News! Chocolate Can Help You Lose Weight!”   “Dark Chocolate May Guard Against Stroke.”     So, is it true? Is chocolate really good for us?  Well, the answer is “it depends”…and it largely depends on the type of chocolate we are eating.  There are a few things […]

Success Does Not Happen Overnight, but Oatmeal Does!

Have you had the chance to try overnight oatmeal?  When we first discovered it, we will admit, we were skeptical.  Cold oatmeal?  It’s not cooked?  What?  Being open-minded, we decided to give it a try, and the result?  We were blown away! Overnight oats are very similar to muesli, which was developed by a Swiss physician and pioneer […]

Don’t Judge a Box By Its Cover!

Try to wrap your brain around this… there are a whopping 17,000 new food products introduced every year!   The grocery store shelves have become…needless to say…intimidating, especially if you are trying to eat healthfully.  Then, it’s even more complicated with the mind-boggling marketing and health claims on the front of the boxes and packages. […]

Every Community Has One of These…

…an under-appreciated chef!  You know the one, the chef that’s cranking out some out-of-this-world meals, but flies under the radar…often due to his or her humble character.  They contribute significantly to the continued evolution of our food culture, but do so quietly and out of the spotlight. Typically these chefs are found in local, sometimes undiscovered, gems. […]

Even More Value for Eat REAL America Members!

Ask and you shall receive!  After continuing to listen to member feedback and requests, we are delighted to announce some exciting upgrades to Eat REAL America! First and foremost, we are VERY excited to announce that we are partnering with America’s Nutrition Leader…Zonya Foco…to bring you even more valuable advice and information! Check out this […]

How My Dad Beat Diabetes!

I am so excited to share with you a little bit about my dad’s recent diabetes diagnosis!  And, I am so thankful my dad is allowing me to share this story with the hope it might help someone else! Picture this…a hot steaming cup of coffee, a package of mini powdered sugared donuts and the […]

“I had no idea veggies could taste like that!”

When I look back on our journey to enjoying more REAL foods, there is a key breakthrough that really stands out.  This breakthrough opened up a whole new world for us and is what helped our son start eating more vegetables.  What was this monumental moment? ROASTING VEGETABLES!   Yes, it was as simple as […]

Don’t Fear the Yolk!

The perfect food? Eggs?  Yes! Many consider eggs to be “the perfect food” because there are so many nutrients jam-packed into such a small package! However, eggs have also been considered a “villain” the past several decades after scientists decided that cholesterol in our food was bad for us!  After this finding, food companies latched […]

“You’re Talking About My Family!”

I was blessed with an opportunity to do a cooking demo at the local Women’s Fair this weekend.  During the discussion, I shared some perspective on our eating habits before we started our journey to REAL food.  After the demo, someone approached me and said “You’re talking about my family!” That comment stuck with me […]

Cool Whip…or Cruel Whip?

It’s light, fluffy and sweet and is the perfect topping for pies, puddings and hot chocolate…   Cool Whip!   But hold on a minute…there is more going on in that plastic white tub…and it’s definitely NOT COOL! When you are on the REAL food journey, you learn more and more about products you either […]

Are You Fed Up?

When I first saw the trailer for the documentary “Fed Up,” which was just released on DVD in September 2014, I was intrigued.  We recently had the chance to kick back and enjoy some family movie time (which doesn’t happen enough around here), and “Fed Up” was part of the line-up.  If we weren’t already […]

A Kansas City Treasure…The Westside Local

One of the perks of having family in Kansas City is the opportunity to visit often and occasionally sneak out (leaving the kids with grandparents of course), have a “date” with my wonderful hubby and enjoy the awesome restaurants in the Kansas City area!  A perfect example is one of our favorites…The Westside Local. We recently […]

Top 10 Favorites!

Merry Christmas! In celebration of the holiday season, we want to extend a HUGE thank you to all of our Eat REAL America members, partners and others who continue to support us — we are so thankful for all of you! With well over 500 REAL food recipes on the site now, we know there […]

All I Want for Christmas…

If you love to cook, then you know the excitement of receiving a new kitchen tool or gadget!  Or even better…the joy of giving someone a great gift for the kitchen that will help them enjoy home-cooked meals throughout the year! At Eat REAL America, we obviously cook all the time and have lots of […]

So much more than Imo’s Pizza…

We recently traveled to Chicago and St. Louis for a family vacation and enjoyed several of the unique and fun things both cities have to offer including Lake Michigan, Wrigley Field, shopping on Michigan Avenue, Millennium Park, The Museum of Science & Industry, St. Louis Arch, and, of course, we enjoyed some incredibly good food! […]

Meet The Flying Stove…Wichita’s Mobile Culinary Creators

As part of Eat REAL America’s series featuring local chefs, farmers and others who are great resources for REAL food, we wanted to provide an opportunity to get to know a couple of amazing brothers (Jeff and Rob Schauf, owners of The Flying Stove food truck) a little better. MEET THE FLYING STOVE…WICHITA’S MOBILE CULINARY […]

What was the 6th most overused word in 2013?

Superfoods!  Lake Superior State University creates an annual list of useless, overused, or misused words and “Superfoods” made #6 on the list for 2013!  So, what exactly is a Superfood?  The Wikipedia definition of a “Superfood” is:  “a food that is considered to be beneficial to your health and may even help some medical conditions.” […]

Oregon REAL Food Scene

Aren’t we all on the lookout for fun and interesting places to visit?! We recently had the opportunity to travel to Oregon and wanted to share some of what we found!  Plus, we have included some ideas on how to enjoy REAL food while traveling. Living in the Midwest, I perceived Oregon as a cold, […]

Dear Santa…THESE gifts I can use!

Most of us probably just want simple things for Christmas.  You know, the relatives all getting along, no pets or kids knocking down the Christmas tree, and finding the perfect gifts for everyone.  But just in case you are looking for a little bit more, we thought we would provide some ideas for your Christmas list (or someone else’s)! […]

Kids Are a Hard Sell

We have all seen and heard the reports that diets high in processed foods affect the health of our kids during their childhood and teenage years, with ongoing effects into adulthood.  In our culture, it is extremely challenging to help our kids embrace REAL food. Kids are bombarded with things like chicken nuggets, corndogs, French [&h