Thursday, December 19, 2013

Save the Date: New Year New You, Jan 24th 6-9PM

Ready for a free ticket? Enter the code GRASSROOTS at to get your tickets for free!


Ready for a free ticket? Enter the code GRASSROOTS at to get your tickets for free!

Supporting Sponsors: PNC Bank, St. Elizabeth Healthcare

Fashion Show Sponsors: Harlow & Liv, Paul Mitchell The School - Cincinnati

Booth Sponsors: Origami Owl with Irene Maschinot, Vein Clinics of America, Thirty-One with Talia Alexander, Rodan + Fields, Jessica Brantley, Retrocentric Pin-Up Studio, Revelation Chiropractic, Zuri Handmade, Mary Kay by Amber Nichols, Core Power, L'dara, Seta Personal Training, Cincy Style Bar, Stella & Dot with Kim Powers and Courtney Shannon, Pieces of Style, Misanik Personal Training, Ideal Image Laser Hair Removal, Coors Core Fitness LLC, Zeal for Life Wellness, All N One Studio, UC Health Women's Center Skin Care, UC Health Integrative Medicine, Serendipity Jewelry, Lisa Robin Jewelry, European Wax Center, Grass Roots Nutrition LLC, Junebug Jewelry Designs, Jamberry Nails with Callie Lampe, It Works! with Erik Murphy

Chic Sips: Fancy Pants Wine

Tuesday, December 17, 2013

Now enrolling for the January 21-Day Real Food Challenge

The Grass Roots Nutrition 21-Day Real Food Challenge is a great way to kick off the New Year: Real Food! This is a challenge that is conducted through facebook, so invite friends and family to join! In the closed group, you'll find a comprehensive program guide, menus and recipes for seasonal foods with a focus on easy to cook meals. Several dinners can go in the crock pot! There will be daily tips, tricks and discussions with the group.

Even better? This challenge is designed and managed by a Registered Dietitian, your food and nutrition expert!


Ready to enroll? Click here!

I am vegetarian/vegan - can I participate?
Absolutely! A well planned vegetarian or vegan diet can be a wonderfully nutrient dense meal plan. 

Do I have to be vegetarian or vegan to participate?

I can't eat gluten - can I participate?
Absolutely! There are many gluten-free options that provide the nutrients our body needs. And, as gluten is an additive to so many processed foods, you may find it easier to find GF options. Quinoa, rice, potatoes and sweet potatoes are great GF staples. 

Do I have to cook?
Probably. It is hard to reach your health goals and to control what is (and what isn't) in your meals if you're not cooking them.  However, included are many simple recipes that even a novice cook can tackle. 

Why 21 days?
21-days to make a habit, right? Full disclosure: there isn’t actually research to support this often touted claim. However, three weeks is a good amount of time to try something new and can get you started on a pattern to change your health and wellness for the best!

Is chocolate a whole food (please, yes!)?
Yes! Choose dark chocolate and small portions - an ounce or less. Milk and white chocolate are loaded with sugar and are low on the antioxidant-rich cocoa. Even better? Choose fair trade.

Ready to enroll? Click here!

Thursday, December 12, 2013

Winter Grains Salad

Here is a fun cooking term: supreme! This refers to cutting sections out of citrus fruits.

Enjoy this great winter salad - everything you need for lunch  or dinner in one bowl: protein, fruit, veggies and whole grains. Did I mention it is delicious?

Winter Grains Salad
  • 1 cup farro
  • 2 cups low-sodium stock (or water)
  • 1 can chickpeas, drained and rinsed
  • 2 oranges, supremed
  • 1 cup purple cabbage, thinly sliced
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons olive oil
  • 1 tablespoon honey
  • salt and pepper, to taste
  1. Cook farro according to package directions; mine took about 25 minutes.
  2. While farro is cooking, supreme your oranges, chop cabbage and drain and rinse the chickpeas. 
  3. When farro is cooked, toss with everything else. Delicious room temp and cold. 
No farro? Try brown rice or quinoa!
No purple cabbage? Try kale or green cabbage.
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