Entries by Barbara Sobel

Blood Sugar and the Goldilocks Zone

How do you feel after you eat a meal? I have started asking my clients that question. It might seem like I am being polite, but I am looking for clues about their blood sugar and insulin levels. This is something you can do at home after every meal and snack. It is not diagnostic like testing, […]

Taking Care of You: A Mind-Body Skills Group for Women

In case you missed the announcement, I wanted to make sure that you heard the exciting news… I am launching  Taking Care of You: A Mind-Body Skills Group for Women on April 15th Last week I had the opportunity to hear Glennon Doyle speak via Zoom at a women’s conference. If you are not familiar with her work, Doyle […]

Diet and Lifestyle Tips to Support Immune Health

I listened to an interesting webinar last week from the Institute for Functional Medicine (IFM) about what we can do to improve our immune system as we wait and prepare for the vaccine. Some of us, including me, are going to have a bit of wait until we are eligible to get the vaccine and […]

The Special Diet And The End of The Struggle

I was talking with a client this week who is following a therapeutic diet that is quite restrictive. In addition to a lot of digestive issues, she is struggling with a lot of feelings about having to follow this diet and finding that she starts the diet and then is easily thrown off track only […]

Feel Nourished, Not Deprived

It is the end of January and your health and wellness goals may not be as front and center as you had planned on at the beginning of the month. I am working with a client that I want to tell you about. She came to me complaining that over the last few months she […]

Bone Broth

Somethings never change. I was looking back at some pictures from a year ago and snapped this as I finished bottling up some homemade bone broth and this morning I did the exact same thing. Cooking roasted bones (beef, turkey, pork, chicken, fish, lamb) with a little acid (apple cider vinegar or wine), water, and […]

Stress: Sleeping, eating, exercising, and more during the pandemic

Here in the Bay Area we are in the middle of another stay-at-home order. For most of us, staying at home has come with both benefits and challenges. For me, one benefit is having my sons living at home again and one of my biggest challenges is keeping my regular exercise routine. Last week there was an interesting […]

Gluten-Free Diet: Is it working and am I doing it right?

Are you following a gluten-free diet and not feeling as good as you think you should or are you unsure if a gluten-free diet might be helpful for your particular situation?  I want to tell you about a client of mine who has been following a strict gluten-free diet for several years. Gluten is one […]

Mindful Eating: Slowing down can increase satisfaction

Did you know that meditation and medicine both come from the same Sanskript root word meaning “taking care”. We all want to take care of ourselves. I talk with most of my clients about a mindfulness or meditation practice. The benefits are huge — reduced stress, better sleep, enhanced immune function, lowered pain levels, improved […]

Coconut Curry Lentil Soup

This simple soup is full of flavor and pairs well with a simple green salad for a light dinner or lunch. Ingredients 2 tablespoons coconut oil or ghee 1 medium onion, diced 1 medium carrot, diced 2 garlic cloves, diced 2 tablespoons fresh grated ginger 3 tablespoons curry powder 2 teaspoons ground turmeric 1 cup beluga (black) lentils 1 box or jar of […]

Summer Sheet Pan Salad with Salmon

This recipe was inspired by Farmhouse Lab, a local organic dressing company. I tried out Farmhouse Lab’s amazing consciously sourced and organic Sunny Avocado dressing after I was blown away by one of their sheet pan salads. I love sheet pan meals and I had never thought about using one as a platter. I cooked […]

Ginger and Garlic Japanese Eggplant

This is super simple, not too spicy, eggplant dish that can be made gluten-free. It is a great side dish for a busy weeknight because it is quick to prepare. Ingredients 2 tablespoons avocado oil 3 garlic cloves, minced 3 tablespoons ginger, minced 2 scallions, chopped 1 1/2 pounds Japanese eggplant, sliced into thin rounds 3 tablespoons coconut aminos (gluten and soy […]

Quinoa and Green Bean Salad

This simple whole-grain salad is great for lunch or dinner. Sometimes I add a handful or two of raisins to the mix to add a little sweetness. Ingredients 1 cup multicolored quinoa (or any single color) 1 pound green beans trimmed and cut in bite-sized pieced 1/4 cup chopped fresh mint 1/4 cup chopped Italian […]

Curry Lentil Soup

It is “dig through the pantry day” at my house and I found the makings for a perfect meatless meal. Curry lentil soup with fresh vegetables. Curry is a mix of spices. It can vary greatly. You can make your own curry mixture or buy one. I used a premade curry paste that I had […]

Chocolate Cinnamon “Ice Cream”

This dairy-free frozen treat has 5 different plant foods, 6 if you add garnish and eat it. You might give it a try with ginger and lime zest instead of cinnamon and cardamon. Look at your tea collection and spice rack for inspiration.  Ingredients 3 frozen bananas 3 tablespoons cacao or cocoa powder 1 teaspoon […]

Maryland Style Shrimp Bake

Old Bay seasoning is synonymous with Maryland crab boil. This simple shrimp bake is modeled on the same flavors. I had some amazing shrimp in the freezer. I made a small jar full of my own seasoning mix. It was a lot of spices to grind and bottles to open, but now I have it […]

Sheet Pan Lamb Meatballs with Vegetables and Tahini Sauce

If you have been following me for a while, you have seen sheet pan meals. I have upgraded this one with colors and flavors. This one has 11 different colorful, nutrient-dense plant foods. You can substitute any kind of meat, chicken, fish, or mushrooms to make it vegetarian. I added in 4 herbs and spices […]

Bamboo Steamer Cod and Greens

I confess, I bought my bamboo steamer years ago and it has been sitting in a kitchen drawer taking up room. I finally tried it and I am hooked. If you have a steamer that you have not been using, I recommend pulling it out, dusting it off, and trying it out. Ingredients 3-4 pieces […]

Easy Ratatouille

I have included chicken in this recipe, but you can make it without or substitute in garbanzo beans for a vegetarian version. Ingredients 1lb boneless, skinless chicken breast 2 cloves (or more) minced garlic 1 onion 3 zucchinis 1 eggplant 2 peppers 5 tomatoes peeled and sliced or 2 jars of diced tomatoes (I use […]

Dried Beans

Who has a bag of beans in their pantry? Do you know what do with them? I’ve got some ideas. First off you need to soak them. I like to add a little salt and soak overnight so they cook faster and are easier to digest. Rinse well and add the beans to a big […]

Mediterranean Octopus

This week I made octopus for the first time. When I saw it on Fishmonger Don’s list, I thought about the times I have enjoyed octopus in Spain and Greece and decided this was the time to give it a try. Fortunately, it was already prepared (cleaned). It turns out that cooking octopus is super […]