Science-Based Eating for Heart, Brain & Gut Health
Culinary Medicine blends the art of cooking with the science of nutrition to support long-term health, energy, and vitality. As a Clinical Exercise Physiologist and Wellness Educator, I focus on practical, evidence-based food strategies that help you build meals that nourish your whole body—not just your taste buds.
My philosophy is simple:
Food should be joyful, accessible, and rooted in science.
Whether your goal is metabolic health, inflammation control, cognitive performance, or cardiovascular support, small daily choices can create meaningful, lasting change.
This page brings together my culinary medicine philosophy, Food Flips™, science-based recipes, and cooking demonstrations designed to help you eat well and live younger longer.
What Is Culinary Medicine?
Culinary Medicine is an emerging field that translates nutrition research into everyday meal strategies. It connects clinical science with real-world cooking so people can confidently prepare foods that support:
• Heart health (vascular function, inflammation, cholesterol)
• Brain health (cognition, mood, memory, resilience)
• Gut health (microbiome balance, digestion, immune function)
• Metabolic health (blood sugar, energy, weight regulation)
My goal is to make healthy eating doable and enjoyable, no matter your age, experience level, or schedule.
Science-Based Recipes
For Heart, Brain, Gut & Metabolic Health
These recipes are:
• plant-forward
• nutrient-dense
• easy to prepare
• family-friendly
• rooted in evidence, not trends
Food is one of the most powerful tools we have for repairing the body and supporting healthy aging.
Heart-Healthy Recipes
✔ Spinach Enchurrito
A fiber-rich, plant-forward entrée that supports vascular health and inflammation reduction.
✔ New Mexico Chili (over Sukoyaka Genmai)
A hearty, antioxidant-rich meal that stabilizes blood sugar and supports metabolic and cardiovascular health.
Brain-Boosting Recipes
✔ Karen’s Devilish “Egg” Salad
A protein-forward, plant-based take on a classic, supporting cognition and mood with omega-rich ingredients.
✔ Sunny Protein Oats
A stabilizing breakfast that fuels the brain, balances blood sugar, and supports morning energy.
Gut-Healthy Recipes
✔ PB&T with Fresh Organic Carrot Chips
A crunchy, microbiome-friendly snack that supports digestion and satiety.
✔ Lemon Dill Potato Salad
Fiber, protein, and phytonutrients to support gut health and immune function.
Food Flips™: Smart Swaps for Real Life
Food Flips™ are simple, sustainable ingredient swaps that upgrade meals without sacrificing flavor. These swaps can lower inflammation, stabilize blood sugar, and increase nutrient density—without feeling restrictive.
Examples:
• White rice → Sukoyaka genmai (Japanese high-fiber “beige rice”)
• Creamy dressings → tahini-lemon dressing
• Heavy meats → plant-forward protein blends
• High-sugar snacks → whole-food sweet options
Food Flips™ help you eat better without dieting.
Cooking Classes & Demonstrations
Tofu 101
A hands-on workshop designed to turn tofu skeptics into tofu lovers. Participants learned how to choose the right tofu for each dish, prepare it for optimal texture, and enjoy it in appetizers, breakfasts, entrées, and desserts—all rooted in culinary medicine principles.
My Healthy Living Room (Live Virtual Cooking Classes)
Created during the pandemic, these interactive classes invited participants to cook along with me from home. Shopping lists were provided beforehand (without revealing the recipe) to keep the experience fun, engaging, and educational.
ABC10 On-Air Cooking Segments
Television demos featuring family-friendly recipes and practical behavior-change strategies that help adults and children eat healthier—without mealtime battles.
Watch: Nutrition Science Made Simple
Explore my YouTube playlist of quick, evidence-based videos explaining how food affects metabolism, gut health, inflammation, cognition, and long-term well-being.
You’ll also find Food Flips™, smart ingredient swaps, and simple kitchen strategies that fit real life.
→ Watch the Playlist
Corporate Culinary Wellness Programs
I partner with organizations to deliver culinary medicine workshops, food demonstrations, and team-based learning experiences that improve employee health in practical, sustainable ways.
Popular topics include:
• eating for energy & focus
• anti-inflammatory cooking
• brain-healthy meals
• gut health foundations
• longevity-based meal planning
• smart shopping & meal prep for busy professionals
Programs are engaging, accessible, and grounded in science—designed to help employees feel better at work and at home.
Downloadable Resources
Recipe cards, Food Flips™ guides, grocery lists, and more.
Coming soon
Culinary Medicine Is for Everyone
Culinary Medicine is one of the most effective, enjoyable ways to support lifelong health. By blending simple cooking techniques with evidence-based nutrition, you can build meals that strengthen your heart, fuel your brain, support your gut, and power your day.
Let’s make healthy eating simple, joyful, and sustainable—so you can move better, feel better, and live younger longer.