Tag: health

Turkey Chili Recipe with Beans, Bell Peppers, and Spinach!

Turkey Chili Recipe with Beans, Bell Peppers, and Spinach!

Turkey Chili with Beans, Spinach, and Bell Pepper

Makes 8 Servings









2 tbsp olive oil

2 cloves garlic, crushed

1 yellow onion, diced

1 red bell pepper, diced

1 lb ground turkey

½ tsp salt

1 tsp pepper

1 tbsp cumin

1 tbsp ginger

1 tbsp+ 1 tsp smoked paprika

1 tbsp garlic powder

1 tsp chili powder

1 14.5 oz can diced tomatoes

1/2 cup low sodium chicken or vegetable broth

1 15 oz can black beans, rinsed and drained

1 15 oz can cannellini beans, rinsed and drained

2 cups spinach


Heat the olive oil in a skillet on medium-heat. Cook the garlic until fragrant. Add the onions, red bell pepper and turkey. Season with salt, pepper, cumin, garlic powder, chipotle powder, ginger, and smoked paprika

Cook until the turkey is cooked through and onions are translucent. Add the diced tomatoes, vegetable broth, and beans.

On medium heat, let simmer until the mixture thickens (about 5 minutes). Taste and modify spices and add broth as needed. Stir in spinach and cook until wilted.

Serve with a dollop of sour cream or Greek yogurt on top, with cheddar cheese, scallions, cilantro, and avocado. Serve over brown rice, jasmine rice, or quinoa.



Ayurvedic Cocoa Date Balls Recipe!

Ayurvedic Cocoa Date Balls Recipe!

Ayurvedic Cocoa Date Balls Recipe

Laura is currently working toward her 300-hour Juluka Yoga Training. She will be a 500-hour RYT by May 2020. Part of the training involves studying Ayurvedic health philosophy. Here is one of her favorite recipes from her training! This recipe is adapted from the book entitled Eat-Taste-Heal: An Ayurvedic Cookbook for Modern Living.


Makes 11 Balls

6 medjool dates

1/2 cup almond flour/meal

1/4 cup shredded coconut

3 tbsp cocoa powder

1 tbsp cacao nibs

2 tsp ground chia seeds

2 tsp ground cinnamon

3 tbsp coconut oil

1/4 cup shredded coconut (for rolling balls in)


  1. Soak dates for an hour. Remove seeds.
  2. Place all ingredients (except 1/4 cup shredded coconut for rolling) in a food processor and pulse until all ingredients are combined and coarsely ground.

3. Form a cup with one of your hands and place a small handful of the combination in the cup of your hand. Gently form a ball. Do not roll between your hands as the ball will crumble.

4. Place shredded coconut in a shallow bowl or plate. Gently roll the ball in the shredded coconut.

5. Refrigerate for at least an hour to let the balls set.

Looking at the Keto Diet

Looking at the Keto Diet

Looking at the Keto Diet

By Elizabeth Adler MS, RD, CDN

               It’s a new year and, naturally, there’s a “new” diet that leads many of us to question our food choices and lifestyle. More recently, I have observed a strong attraction to the ketogenic diet. The advertisement stands outside of GNC have changed from Paleo-supplements to Ketogenic versions, the grocery store is quickly stocking more fat-friendly, carbohydrate-free products marketed to sell overnight, and the promises of weight loss and super-charged energy that come with a ketogenic diet seem to be going viral. 

The ketogenic, or keto, diet was designed in the early 1920s and, for almost a century, has been recommended for children with epilepsy to help control seizures[i]. The diet is also sometimes considered in the treatment of alcohol withdrawal syndrome, Parkinson’s disease, amyotrophic lateral sclerosis, schizophrenia, and Alzheimer’s disease[ii]. Through strict restriction of carbohydrate foods, the ketogenic diet is designed to encourage ketosis in the body, a state during which ketone bodies are generated from stored body fat to fuel the body in place of glucose (derived from carbohydrates). It is a high-fat, very low-carbohydrate style that recommends unlimited amounts of meat, eggs, fish, cheese, nuts, butter, oils, and vegetables and restricts carbohydrates, like bread, grains, potatoes, fruit, and milk. This may be why MCT oil and butter replaced the milk in your coworker’s morning coffee.

Today, the ketogenic diet is often recommended for quick weight loss, and challenges the once popular low-fat diet trend. Like many weight loss diets, the ketogenic diet has been shown to result in temporary weight loss, likely due to an overall decreased caloric intake. In a December 2018 report on many systemic reviews and trials assessing the ketogenic diet for weight loss, the keto diet was found result in weight loss, peaking at 5 months of strict low-carbohydrate intake. However, participants in some studies slowly regained the weight and many studies did not follow participants for long-term weight loss and maintenance. The diet has also been shown to have varying dropout rates indicating that it is difficult to follow in the long-term. A study following 120 participants on a low-carbohydrate or low-fat diet found that 24% of the low-carbohydrate participants dropped out[iii] with other study dropout rates ranging from 18% to 84%[iv].

Additionally, like other restrictive weight loss diets, the ketogenic diet comes with side effects. Some individuals following the keto diet may experience a condition known as the ”keto flu”, during which one may experience symptoms like nausea, vomiting, headache, fatigue, dizziness, insomnia, difficult exercising, and constipation[v]. The ketogenic diet has been associated with halitosis, muscle cramps, weakness, and rash[vi]. Long term research on the ketogenic diet is very limited, and so, the long-term health effects of the diet are not well known.

One virtue of the ketogenic diet trend is its celebration of fat. I, alongside the rest of my colleagues at LCWNS, love fat! Fat provides vitamins, minerals, energy, and flavor. Some of my favorite sources of fat are cheese, avocado, and nuts, and the majority of my days include at least 2 of those 3 (ideally, all 3 and multiple times a day.) Fat is wonderful, and becomes even more so when combined with other food groups including carbohydrates and/or protein. Carbohydrates, even the once idealized and trendy ones like quinoa and Ezekiel bread, have been a recent diet industry target. However, we should remember that carbohydrates are nutritious, energizing, and worthy of a place on your plate alongside the fat(s) of your choice. Perhaps you love peanut butter, and a peanut butter on a banana tastes spectacular. Butter is creamy, salty, and so satisfying on a piece of fresh-baked sourdough bread. The avocado is a simple and beautiful food, and is just as delicious on a tortilla chip or with poached eggs on avocado toast.

Because the keto diet idealizes one food (fat) and demonizes another (carbohydrates), following this regimen may also lead to unhealthy emotions and behaviors around food and the body – including restriction, over exercise, emotional and binge eating, and feelings of deprivation, shame, guilt, and regret. This and the potentially harmful long-term effects of the diet may encourage you to question whether the ketogenic diet is right for you. When we value all foods equally, we can more effectively work towards a neutral relationship with food and find physical, emotional, and mental nourishment and satisfaction. We need not forgo nor forget the satisfaction and nutritional value carbohydrates, proteins, and fats bring to our tables, plates, and mouths. Lastly, we do not need to follow the ketogenic diet in order to achieve health and happiness.

[i] Freeman, J. M., Kossoff, E. H., & Hartman, A. L. (2007). The ketogenic diet: one decade later. Pediatrics119(3), 535-543.

[ii] Pflanz, N. C., Daszkowski, A. W., James, K. A., & Mihic, S. J. (2018). Ketone body modulation of ligand-gated ion channels. Neuropharmacology.

[iii] Yancy, W. S., Olsen, M. K., Guyton, J. R., Bakst, R. P., & Westman, E. C. (2004). A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomized, controlled trial. Annals of internal medicine140(10), 769-777.

[iv] Ting, R., Dugré, N., Allan, G. M., & Lindblad, A. J. (2018). Ketogenic diet for weight loss. Canadian Family Physician64(12), 906-906.

[v] Masood, W. M., & Uppaluri, K. R. (2018). Ketogenic Diet. In StatPearls [Internet]. StatPearls Publishing.

[vi] Ting, R., Dugré, N., Allan, G. M., & Lindblad, A. J. (2018). Ketogenic diet for weight loss. Canadian Family Physician64(12), 906-906.

You, Me and Yoga in Paradise!

You, Me and Yoga in Paradise!

You, and Yoga in Paradise
Laura Cipullo, RD, CDE, CEDRD and Yoga Instructor


What are you doing next January 25 thru 29, 2017? You and your friends are joining travel expert, Ali Quinn – your very own wellness retreat specialist (How COOL are YOU?) and me, your personal nutrition, mindfulness yoga instructor! Save the date now for 100% pampering! I like to call it self-care in a STYL’N way!

  • 4 nights in the Bequia Beach Hotel
    Round trip airport transfer
    Daily breakfast, lunch, and dinner, including sunset cocktails and wine with dinner. YES, VINO!!
    Twice daily yoga classes with a New York City certified Yoga Instructor
    60 minute massage
    Full use of waters ports including kayaks and stand up paddle boards at the hotel
    Access to pool areas, gym, spa, and gardens
    Free wifi
    Concierge service
    Turn down maid service twice daily
    Lots of pampering and personal attention

I will be teaching the yoga, nutrition and mindfulness portion of the retreat. All levels are welcome. You can move at your own pace as we incorporate Ashtanga inspired classes, Vinyasa flow and Yin yoga. You can learn to quite your mind with meditation and savor your meals with mindfulness.

Call Ali Quinn your Bequia Wellness Retreat Specialist at 347 407 1072 or Reserve now with a $1000.00 deposit as spaces are limited (6 left). January will be here before you know it. Sign up before now and you will receive a free copy of my next cookbook due out Spring 2017!! Be sure to mention this blog post to get the free copy.

Join Ali and me on this exciting, life-changing retreat. For more information and to reserve your spot.

Live the L’ifestyle Fabulously! Yours Truly, Laura


Our mailing address is:
Laura Cipullo Whole Nutrition Services LLC
156 Fifth Ave, Suite 1223 NY, NY 10010

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