The Starkel Nutrition Blog
The latest from the expert team of nutritionists at Starkel Nutrition to help you live healthier, vibrant, and fuller lives.
Golden Milk Bircher Bowls
A seedy oat breakfast bowl packed with anti-inflammatory spices like turmeric, ginger and cardamom. Flaxseeds and pumpkin seeds contain lignin phytoestrogens that have been shown to be helpful for reducing hot flashes in perimenopausal women. Chia seeds and oats add...
Introducing the Peri + Menopause Program
The transition into menopause can be filled with uncertainty. Symptoms can vary from person to person and, understandably, family history and past health history certainly play a role in what symptoms manifest, and when! Some common symptoms experienced in...
Master Your Stress Response: Support Your Adrenal Glands and Beat Persistent Fatigue
In today’s fast-paced world, stress seems to be a constant companion. Whether it’s deadlines, family responsibilities, or just the hustle and bustle of daily life, it’s easy to feel worn down and exhausted. But what if that lingering fatigue and burnout you’re...
Frittata Bites
This salad is a game changer. This omega-3-loaded variation on the traditional tuna salad is made with ingredients that are easy to keep stocked.
Artichoke and Greens Salad
This salad is a game changer. This omega-3-loaded variation on the traditional tuna salad is made with ingredients that are easy to keep stocked.
The Foundation of Detoxification – The Power of a Healthy Liver
Our liver is a powerhouse organ in the body, and yet — despite its vital functions — it does not receive as much attention as the heart, intestines, or brain. For optimal health, it is crucial to keep our organs functioning efficiently. We do have each organ for a...
The Connection Between Endometriosis and Digestive Issues
For those women of reproductive age who are experiencing digestive issues, there may be another cause besides irritable bowel syndrome (IBS). Endometriosis can cause many of the same kinds of digestive issues symptoms, but be overlooked with the assumption it’s just...
The Power of Gut Health in Uterine Fibroid Prevention and Relief
Many women face the silent burden of uterine fibroids, or will in their lifetimes, often without realizing that their gut health might hold the key to prevention and relief. Recent research has unveiled the connection between a healthy gut microbiome and hormone...
Triple Berry Chia Pudding
This salad is a game changer. This omega-3-loaded variation on the traditional tuna salad is made with ingredients that are easy to keep stocked.
Coconut Oat Energy Bites
This salad is a game changer. This omega-3-loaded variation on the traditional tuna salad is made with ingredients that are easy to keep stocked.
Heart Rate Variability: What does it mean for your health?
These days, wearable devices are tracking more data than ever before. Between sleep, menstrual cycle, heart rate, steps, and exercise, wearable devices can present a health-conscious individual with a wealth of information. Over the last few years, one metric in...
Polyvagal Theory: The Science of Your Body’s Stress Response
You’ve heard of the fight or flight response. Maybe even the fight-flight-freeze response. But you’ve never heard it explained like this! Polyvagal theory was originally proposed by Dr. Stephen Porges, a researcher, professor, and the founding director of the...
Omega Rich Sardine Salad
This salad is a game changer. This omega-3-loaded variation on the traditional tuna salad is made with ingredients that are easy to keep stocked.
“Low Energy Availability” and Its Impact on Bone Health in Perimenopausal and Menopausal Women
The effect of essentially not eating enough for your body’s needs in perimenopause and menopause woman on deteriorating bone health, and why it’s rising.
Recovery Quinoa Salad with Turmeric Toasted Pepitas
This salad is perfect for refueling, especially after expending a lot of energy. Quinoa is the only plant containing all nine essential amino acids that not only aid in muscle recovery, but are also necessary for the rest of your body and your brain! 30...
Everything You Need to Know About Creatine and its Benefits
Creatine is one of the most popular sports nutrition products, and for good reason; get all the details on using creatine here!
The Surprising Role Diet Plays in Managing ADHD Symptoms
Discover simple yet effective lifestyle and dietary adjustments that can offer substantial benefits for adults and children living with ADHD.
Baked Salmon with Citrus & Herbs
This is a slow baked salmon offering a variety of antioxidants and polyphenols from citrus fruits, fragrant herbs, and olive oil. Salmon is also a great source of anti-inflammatory omega-3’s and vitamin D for mood support and brain health. Serve with a green salad and...
Chocolate Avocado Pudding
This creamy chocolate avocado pudding comes together quickly and provides a good source of healthy fats, B vitamins, magnesium, and fiber for a satisfying and balanced treat. Serves 4-6 Ingredients: 2 avocados, pitted ½ cup raw cacao powder or carob powder 1 teaspoon...
The Deep Connection Between Sunshine, Circadian Rhythms, and Mental Health
It’s a fairly well known fact that exposure to sunshine can help boost vitamin D levels. But, did you know that getting enough sunshine, especially in the morning, also supports sleep quality and mental health? It seems simple enough, but more often than not, our...
No-Bake Chewy Cherry Coconut Granola Bars
Delicious, easy sheet pan Moroccan-spiced chicken and veggies – protein-packed, healthy, and filled with flavor and nutrition.