The Starkel Nutrition Blog
The latest from the expert team of nutritionists at Starkel Nutrition to help you live healthier, vibrant, and fuller lives.
Baked Cod with Burst Cherry Tomatoes
We love this fish recipe for an easy weeknight dinner. It has a simple, yet nutrient-dense ingredient list and pairs well with whole grains like farro and wild rice. Including fish in your weekly meal plan will help support brain health and cognitive function by increasing your intake of anti-inflammatory omega-3 fats like DHA and EPA.
Understanding ARFID: A Lesser-Known Eating Disorder
ARFID is an eating disorder characterized by a persistent pattern of avoiding or restricting food intake—not due to concerns about body weight or shape. Get to know ARFID.
Garlic Lemon Pepper Shrimp and Vegetable Skewers
This colorful dinner is sure to please any guest on a hot summer day. This recipe comes together quickly and requires little preparation ahead of time!
Nourishing the ADHD Brain: How Nutrition Can Support Neurodivergent Adults
If you’re an adult with Attention-Deficit/Hyperactivity Disorder (ADHD), you’ve likely experienced the frustration of well-meaning advice that just doesn’t stick. We understand that effective nutrition support for neurodivergent individuals requires a fundamentally different approach—one that works with your brain, not against it.
Carrot, Beet and, Parsley Juice
A bright and earthy juice to add to any balanced breakfast. Fresh juices are best consumed immediately for the most nutrient benefit and flavor.
Nourishing the Journey: Nutritional Support During Gender Transition
Gender transition is a deeply personal, often transformative journey, encompassing emotional, physical, and physiological shifts. Nutrition can be a powerful ally during this process—supporting hormonal changes, stabilizing mood, maintaining muscle and bone health, and promoting overall well-being.
Roasted Sweet Potato Salad with Olive & Chickpea Dressing
This hearty roasted sweet potato salad is bursting with flavor! Briny olives, earthy za’atar and chickpeas, tender sweet potatoes, peppery arugula, and creamy vegan feta come together beautifully. Ready in 40 minutes with 10 core ingredients.
Grilled Vegetable Kebabs with Tzatziki Sauce
Lightly charred and flavorful, this recipe is a delicious cookout side or vegetarian entree.
Affirming Nutrition Care for the LGBTQIA+ Community: Why It Matters and How We Can Do Better
Affirming nutrition care isn’t just a trend. It’s an ethical, evidence-based, and person-centered approach that recognizes and honors the unique health experiences of LGBTQIA+ individuals.
How To Support Healthy Blood Pressure Without Medications
Blood pressure is a big topic of conversation when it comes to supporting cardiovascular disease. Often called “the silent killer,” high blood pressure is one of the main risk factors for having a cardiovascular event. While medications are the go-to for managing blood pressure, avoiding them is a common goal for our clients. This begs the question, what are the best ways to reduce blood pressure through diet and lifestyle?
California Barley Bowl
Many whole grains provide a great base to build a heart healthy meal. This bowl uses barley, which can be found as pearl barley or hulled barley, and prepared with water or broth. Whole grains tend to be helpful for cholesterol management and this bowl also includes heart healthy fats like avocado and nuts.
Cholesterol Confusion: What Really Matters
The truth is, there’s a lot more to cholesterol than just “good” or “bad.” This guide will help you understand what really matters for heart health—so you can feel confident taking care of yourself.
Berry Kefir Smoothie
Fermented dairy products are associated with better cardiovascular health outcomes including reduced blood pressure, increased HDL cholesterol and reduced risk of heart attack.
How Endocrine-Disrupting Chemicals Impact Women’s Health – And What to Do About It
By Maddie Hays, MS, CNS In our modern society, chemicals are everywhere. And while “chemical” shouldn’t be treated as a bad word — our food is made up of various beneficial chemicals, after all — there are some chemicals, or toxins, that pose a greater threat to...
Massaged Kale Salad with Citrus and Pomegranate
If you normally find kale to be too fibrous and tough, we hope you’ll give this massaged kale salad a try!
Hormone Replacement Therapy for Women: Who is it for and when should we use it?
Hormones play a crucial role in regulating many of our bodily functions, including metabolism, mood, reproductive health, and overall well-being. From gender transition to addressing hormonal imbalances during perimenopause and menopause, hormone replacement therapy...
Seedy Cocoa Bliss Balls
These bliss balls come together quickly in about 10 minutes and are a supportive snack option for women’s hormonal balance.
Muhammara Dip
This vibrant and flavorful dip provides a unique way to consume walnuts, which are excellent for men’s health and hormonal balance! Walnuts contain anti-inflammatory omega-3 fatty acids and are helpful for good sperm quality and cholesterol management. Skip the...
The Link Between Sleep, Testosterone, and Cortisol: Why It Matters
Hormones aren’t just a women’s issue—testosterone and cortisol are key drivers of men’s energy, strength, mood, and overall health. When these hormones are out of balance, they can contribute to fatigue, poor performance, increased fat storage, and long-term health risks.
Pumpkin Seed Pesto
A nutrient-dense pesto sauce makes the perfect addition to baked fish or chicken, roasted veggies, pasta, or on top of a grain bowl. Pumpkin seeds provide a source of zinc, an essential nutrient for men’s hormonal balance and fertility. Zinc supports testosterone...
Am I in Perimenopause? How to Know and What to Expect
You wake up drenched in sweat. Your heart pounds. You glance at the clock—2:14 AM, again. You walk into the kitchen and struggle to remember what you were doing. You’ve done nothing different but your jeans feel tighter, your patience thinner, and your emotions more...