January is all about fresh starts, finding your rhythm again, nourishing your body, and choosing foods that make you feel your best. This Kale, Lentil, and Sweet Potato Salad is one of those recipes that checks every box: hearty yet fresh, incredibly nourishing yet genuinely delicious.

Packed with plant-based protein from lentils, fiber-rich sweet potatoes, and vitamin-loaded kale, this salad is designed to fuel your movement, whether you’re heading to class, recovering after a workout, or simply craving something wholesome and satisfying. A warm cinnamon-roasted base, a tangy balsamic/dijon dressing, and a sprinkle of feta bring balance and comfort, while the thyme ties everything together. It’s the kind of meal that helps you stay on track without feeling restricted – real food, bold flavors, and nourishing ingredients you can feel good about all winter long.

Ingredients for Kale, Lentil & Sweet Potato Salad:

Sweet Potatoes- One of the most nutrient-dense, health-supportive carbs you can eat! We are all for adding these carbs into a meal when you can!

Extra Virgin Olive Oil- Used to coat the sweet potatoes before roasting. This type of oil is high in polyphenols making it a healthy choice, but not only that, roasting vegetables with EVOO can actually increase the absorption of fat-soluble vitamins (A, D, E, K, carotenoids).

Cinnamon- More than a warm, cozy spice… it has real, well-studied health benefits, especially for blood sugar and inflammation. It gives this recipe a nice unexpected, “autumn, cozy, sweet” flavor, that really ties this salad together.

Lentils- Our source of protein in this meal, and a great source of fiber for our gut health. Pairing lentils with vegetables high in vitamin C, like the kale in this recipe, is a great way to absorb the iron naturally found in lentils. We’re women, we need to make sure we’re getting a sufficient amount of iron in our diets.

Kale- A “superfood” as it’s one of the most nutrient-dense vegetables out there. The best way to eat kale for better mineral and antioxidant absorption along with easier digestion is by lightly cooking it, as we do in this recipe.

Balsamic Vinegar- This vinegar has many health benefits, but one worth noting is it’s ability to slow carbohydrate digestion and reduce post-meal blood sugar spikes. Not to mention, it’s a fantastic way to add flavor to a dressing while avoiding the calories.

Maple Syrup- A little sweetness is necessary in any good dressing. Maple syrup is a more natural option for sweetness than white sugar, making it a slightly healthier choice. Agave can also be substituted in it’s place, but won’t have quite the same end flavor.

Dijon Mustard- A staple for a good dressing. Made from mustard seeds which are linked to reduced inflammation, dijon mustard is a great option for adding flavor with limited calories. It’s seen as a healthy condiment choice, but be sure to avoid any brands with high sodium, sugar or added preservatives.

Thyme- This is a medicinal herb that helps with inflammation and supports immunity and digestion. If you suffer from joint pain, stomach aches or are under the weather, try adding more thyme to your diet. This recipe calls for fresh thyme, but don’t fret if you haven’t got any on hand. Dried works just as well.

Feta Cheese- While a good source of protein and calcium, it does have it’s downsides. Mainly being high in sodium and saturated fat, so moderation is key!

Ingredients:

• 2 Sweet Potatoes (diced into 1 inch cubes)
• 1 tbsp Extra Virgin Olive Oil (divided)
• 1 tsp Cinnamon
• Sea Salt & Black Pepper (to taste)
• 2 cups Green Lentils (cooked, drained and rinsed)
• 4 cups Kale Leaves
• 2 tbsps Balsamic Vinegar
• 1 tbsp Maple Syrup
• 1 tbsp Dijon Mustard
• 1 tbsp Thyme
• 1/4 cup Feta Cheese (crumbled)

Directions:

1. Preheat oven to 410ºF (210ºC). Place chopped sweet potato in a mixing bowl and toss with half your extra virgin olive oil, cinnamon and season with a bit of salt and pepper. Place on a parchment-lined baking sheet and bake in the oven for 30 to 35 minutes or until golden.
2. In the meantime, drain lentils and rinse with cold water. Set aside.
3. Place remaining extra virgin olive oil in a frying pan and warm over medium heat. Add in kale leaves and saute just until wilted. Remove from heat immediately.
4. Prepare dressing by mixing balsamic vinegar, maple syrup, mustard and thyme. Mix well.
5. Combine sweet potatoes, lentils, wilted kale, feta cheese and dressing together in a large mixing bowl. Toss well and serve. Enjoy!

Notes:

• Leftovers- Refrigerate in an airtight container for up to four days.
• Serving Size- One serving is equal to approximately 2 cups of salad.
• More Flavor- Add fresh herbs, chopped walnuts, or pumpkin seeds.
• Make it Vegan- Omit the feta cheese.

Health Insights:

• Fiber- This recipe is rich in fiber, which is essential for a healthy digestive system. The sweet potatoes, green lentils, and kale all contribute to the high fiber content, which can help to prevent constipation and promote a healthy gut.
• Vitamins and Minerals- The ingredients in this recipe provide a wide range of vitamins and minerals. Sweet potatoes are high in Vitamin A, while kale is a great source of Vitamin C and K. Lentils contribute to the iron and folate content. These nutrients support various bodily functions including immune function, blood clotting, and oxygen transport.
• Protein- The green lentils and feta cheese in this recipe provide a good amount of protein. Protein is essential for building and repairing tissues, making hormones and enzymes, and is crucial for growth and development.

This Slow Cooker Burrito Soup recipe is literally like eating a burrito, but in soup form. It’s perfect to warm you up on a cold afternoon and satisfy that Mexican craving. With no unhealthy ingredient, this is the ultimate “start the year off right” meal. It’s packed with protein and whole grains to keep you feeling full, and a whole lot of fiber for gut health. It’s the type of recipe you whip out when you’re having company over on a slow, weekend afternoon. Not to mention, it’s extremely easy to throw together as you just put all the ingredients into a pot and let the flavors simmer and come together on their own. Talk about easy, healthy and delicious, what’s not to love?!

Ingredients for Slow Cooker Burrito Soup:

Black Beans- These little power houses are uniquely rich in anthocyanins, the same antioxidants found in blueberries, which give them their deep, dark color and powerful health benefits. Their combination of fiber and plant-based protein supports gut health and muscle recovery.

Diced Tomatoes- The base of the soup, these are going to make the soup come together to become less solid and add a bit more liquid to the equation.

Sweet Onion- An essential addition for flavor. We add these in at the same time as everything else and let them simmer together… BUT, to change things up, you can grill or sauté them before adding the other ingredients to give the soup a bit of a smokey or charred flavor.

Corn- Not only does corn add a boost of nutrients, like lutein and zeaxanthin, it also adds beautiful color to this soup. A more time consuming but delicious option is to grill the corn before adding it to the soup adding a brilliantly charred flavor.

Green Bell Pepper- Along with the onion, these can be grilled or sautéed beforehand, to give a bit of an earthy flavor. These peppers give the soup an added boost of vitamins and fiber.

Jalapeño Pepper- If you’re not afraid of a little kick, add some jalapeño pepper to the soup. Not only do they add a bit of heat, that heat may help ramp up our metabolism, stimulate digestion and increase circulation. Talk about powerful little peppers!

Chili Powder- Another ingredient bringing more than just heat. This little spice is made from dried chili peppers and it activates the body’s natural response to warmth and circulation. It supports digestion and metabolism, while its bold flavor easily enhances meals to feel deeply seasoned without excess salt or fat.

Cumin- Traditionally used to ease bloating, cumin actually helps the body better absorb nutrients while supporting gut comfort. Its earthy flavor also delivers it’s own antioxidants making cumin both a functional and flavor-forward staple.

Oregano- Rich in polyphenols, it helps combat oxidative stress, supports immune health, and may promote healthy digestion. Its robust flavor adds depth to meals while providing a subtle, natural boost to heart and metabolic wellness, making oregano a small but powerful way to elevate both taste and nutrition. While oregano is often used in Italian dishes, using it here in this Mexican inspired dish increases the health benefits while adding a unique, and delicious twist to the flavor.

Brown Rice- This is where your healthy whole grain comes in. Unlike white rice, it still contains its bran and germ. This gives it a heartier, slightly nutty flavor and makes it higher in fiber, vitamins, and minerals. It digests more slowly, helping with steady energy, blood sugar balance, and fullness, which makes it a great choice for everyday meals.

Kale- A health “superfood” and one you want to be eating a lot of in 2026! The biggest health benefit kale delivers is its exceptionally high nutrient density, particularly its vitamin K content, which is crucial for bone health and blood clotting. But if we look at overall impact, kale’s combination of antioxidants and anti-inflammatory compounds may be even more significant, it helps protect cells from oxidative stress, supports heart health, and reduces chronic inflammation. Start adding that magical leafy green to every meal!

Avocado- A creamy, nutrient-dense fruit (yes, it’s technically a fruit) that stands out for its heart-healthy monounsaturated fats (the good kind of fat!), which support cardiovascular health and help the body absorb fat-soluble vitamins. It’s packed with fiber, potassium, and antioxidants, increasing it’s health benefits, and not to mention, completely delicious cut in chunks on top of this soup.

Salsa- This is just a mixture of chopped up vegetables made into a Mexican dip, and the best option (of course) is to make it homemade… but if you’re like me, and not always able to find the time to make EVERYTHING from scratch, your favorite store bought salsa will work just fine.

Ingredients:

• 2 cups Black Beans (cooked, drained and rinsed)
• 3 cups Diced Tomatoes
• 1 Sweet Onion (diced)
• 1 cup Frozen Corn
• 1/2 Green Bell Pepper (diced)
• 2 Jalapeno Pepper (de-seeded and diced)
• 2 tbsps Chili Powder
• 2 tsps Cumin
• 1 tsp Oregano
• 1/2 tsp Black Pepper
• 2 tsps Sea Salt
• 1 cup Brown Rice (uncooked)
• 4 cups Water
• 4 cups Kale Leaves (chopped)
• 1 Avocado (peeled and diced)
• 1/4 cup Salsa

Directions:

1. Add all ingredients except kale, avocado and salsa to slow cooker. Cover and cook on high for at least 4 hours. Cook up to 8 hours, depending on how thick you like your soup.
2. About 10 minutes before serving, remove the lid and set kale leaves on top. Cover with lid and let sit for 10 minutes.
3. After 10 minutes, stir to mix in kale evenly throughout. Ladle into bowls and top with a spoonful of salsa and avocado. Enjoy!

Notes:

• Leftovers- Refrigerate in an airtight container for up to four days.
• Serving Size- One serving is roughly 2 cups.

Health Insights:

• Dietary Fiber- This recipe is rich in dietary fiber, which comes from ingredients like black beans, brown rice, and kale. Dietary fiber aids in digestion, helps maintain a healthy weight, and lowers the risk of diabetes and heart disease.
• Vitamins and Minerals- The ingredients in this recipe provide a variety of essential vitamins and minerals. For instance, kale and avocado are high in Vitamins A, C, and K, while black beans and brown rice provide B vitamins and important minerals like iron and magnesium.
• Plant-Based Protein- Black beans and brown rice are excellent sources of plant-based protein. Protein is essential for building and repairing tissues, making enzymes and hormones, and supporting overall growth and development.

If you’ve been paying attention to wellness trends lately, you’ve probably noticed turmeric everywhere – in lattes, supplements, smoothies, and social media posts promising to “fight inflammation.” With the new year energy still in the air, it’s natural to wonder: Is turmeric really that powerful? And does what we eat actually make a difference when it comes to inflammation?

The short answer: YES! Food totally matters…  but not in the way trends often make it seem.

Let’s unpack what the science actually says… clearly, honestly, and without exaggeration.

What is Inflammation & Why Does it Matter?

Inflammation, in short, is your body’s immune response to injury or infection. Acute inflammation helps you heal, but chronic, low-grade inflammation is linked to long-term health issues like heart disease, cancer, Alzheimer’s disease, diabetes, depression, arthritis, and more. Diet and lifestyle play a significant role in influencing inflammation levels in the body. Nothing changes overnight, but over time and through patterns, inflammation can either increase or decrease throughout your body.

Turmeric & its Key Compound: Curcumin

Turmeric gets its golden color, and much of its reputation, from a compound called curcumin, which does show anti-inflammatory and antioxidant properties in laboratory studies. Curcumin can help reduce oxidative stress and regulate inflammation in the body.  

However:

• The research shows potential benefits, not magic. Curcumin has biological activity that may help reduce inflammatory signals, but its effects in real-world diets are often more modest than advertised.
  

• Turmeric/curcumin is poorly absorbed on its own, meaning much of it passes through the body without being used. Combining it with black pepper can dramatically increase its absorption (up to 2,000% in some research).
  

• Most clinical studies on turmeric’s effects use concentrated curcumin supplements, which contain far more of the active compound than you’d get from cooking with turmeric alone. Culinary turmeric (e.g., in curries, soups, or lattes) can still be beneficial as part of an anti-inflammatory diet, but it’s not a single fix for reducing inflammation.
  

In other words, turmeric can be part of an anti-inflammatory lifestyle, but it is not the “best” or only food you should rely on. 

Why Dietary Patterns Matter More Than One “Superfood”

Research consistently shows that whole dietary patterns have a far greater effect on inflammation than individual ingredients. Diets rich in plant foods (vegetables, fruits, legumes, whole grains, nuts, and seeds) are associated with lower inflammatory markers compared to diets higher in refined and ultra-processed foods.

When people shift toward more plant-based eating patterns, inflammatory markers like C-reactive protein often decrease, sometimes in a matter of weeks. This is largely due to higher intake of fiber, antioxidants, and phytochemicals, and lower intake of foods that promote inflammation.

Foods That Help Reduce Inflammation

Instead of focusing on turmeric alone, research highlights a combination of foods that work together to support the body’s inflammatory balance:

Avocado & Healthy Plant Fats

One fascinating finding: adding avocado to a burger has been shown to reduce the inflammatory response typically caused by the meal. The healthy fats and antioxidants in avocado appear to blunt inflammation rather than contribute to it.

Similarly, nuts and seeds do not increase inflammation and may help reduce it over time, despite being higher in fat. Their combination of fiber, healthy fats, and phytonutrients makes a difference.

Colorful Fruits & Vegetables

Berries, leafy greens, and brightly colored vegetables are rich in antioxidants that help neutralize oxidative stress, a major contribution to chronic inflammation. These foods consistently show protective effects in research.

Herbs & Spices

Turmeric, ginger, garlic, and other spices contain compounds that may help moderate inflammation. While subtle on their own, they add up when used regularly in a whole-food diet.

Foods That Can Increase Inflammation

Just as some foods support balance, others tend to promote inflammation, especially when eaten frequently:

• Refined carbohydrates (white bread, bagels, crackers made with refined flour, white pasta, muffins, pastries)
  
• Sugary drinks and desserts (soda, sweetened iced tea, fruit punch, candy, cookies, cakes, ice cream)
  
• Highly processed foods (frozen meals, packaged snack foods, chips, fast food, processed meats like hot dogs or deli slices)
  
• Meals high in refined fats and added sugars (fried foods like French fries, fast-food burgers, creamy sauces made with refined oils, desserts made with shortening or margarine)

Studies show inflammatory markers can rise within hours after consuming heavily processed, refined meals. Over time, these patterns may contribute to chronic inflammation. This doesn’t mean perfection is required, but patterns matter more than occasional choices.

So… Does Diet Really Make a Difference?

Yes, but not overnight, and not from one food.

The strongest evidence points to consistent, plant-forward eating patterns as the most effective way to support lower inflammation levels. Rather than chasing trends, focusing on variety, whole foods, and balance is where the real impact lies. Turmeric can absolutely have a place in your kitchen, just not on a pedestal.

Focus on Sustainable Habits

If reducing inflammation is a goal this year, think less about “superfoods” and more about sustainable habits:

• Eat more whole, colorful plants
  
• Include healthy fats like avocado, nuts, and olive oil
  
• Use herbs and spices regularly
  
• Limit ultra-processed foods
  

Inflammation is influenced by many factors, but the good news is that small, consistent choices in your diet and lifestyle can make a meaningful difference over time. At Redlands Barre, we believe wellness is about balance, nourishing your body with whole foods, moving with intention, and giving yourself the care you deserve. Turmeric and other anti-inflammatory foods can be part of your routine, but the real impact comes from creating sustainable habits that support your energy, recovery, and overall health. Here’s to a year of mindful eating, intentional movement, and feeling your best from the inside out!

_{^{Sources:
Harvard Health Publishing – Foods That Fight Inflammation
https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
NutritionFacts.org – Fighting Inflammation in a Nut Shell
https://nutritionfacts.org/video/fighting-inflammation-in-a-nut-shell/
NutritionFacts.org – Foods That Cause Inflammation (and Those That Reduce It)
https://nutritionfacts.org/video/friday-favorites-foods-that-cause-inflammation-and-those-that-reduce-it/
Thip Media – Fact Check: Is turmeric the best food for reducing inflammation?
https://www.thip.media/health-news-fact-check/fact-check-is-turmeric-the-best-food-for-reducing-inflammation/96503/
Science News Today – 10 Anti-inflammatory Foods Backed By Science https://www.sciencenewstoday.org/top-10-anti-inflammatory-foods-backed-by-science
Johns Hopkins Medicine – Turmeric Benefits https://www.hopkinsmedicine.org/health/wellness-and-prevention/turmeric-benefits}}

This Broccoli Cheddar Quiche is SO easy (especially being crustless), and somehow it’s just as mouth-watering as if you had been slaving away in the kitchen for hours. Not to mention, it’s a great way to get your protein in after a pilates or barre class, and your fiber too! It will turn even the biggest broccoli haters into a fan (trust me, I have one at home and it works). Give it a try when you’re low on time, needing a protein boost, or just craving something delicious.

Ingredients for Crustless Broccoli Cheddar Quiche:

Extra Virgin Olive Oil- This is always the best choice of oil, health wise, but in this recipe we are only using it to grease the pan, therefore if you choose to use a different type of oil, it won’t make a huge difference.

Broccoli- We’re getting our fiber in this recipe from this superfood. Broccoli is apart of the cruciferous vegetable family, meaning it’s health benefits are superb. Dr. Greger, M.D. FACLM, claims this vegetable group can “potentially help prevent DNA damage, metastatic cancer spread, and lymphoma; activate defenses against pathogens and pollutants; boost your liver detox enzymes; target breast cancer stem cells; and reduce the risk of prostate cancer progression.” After reading all that, what does broccoli NOT do?! We should really be getting more of these amazing vegetables in our daily diets.

Cheddar Cheese- While cheese contains protein, calcium and some vitamins, keep in mind that it is high in saturated fat, sodium and calories. While it adds great flavor, it’s always best to be consumed in moderation and with plant-based foods. I will admit, it’s often a great cover up to get kids to eat their vegetables.

Eggs- Obviously if you’re going to make a quiche you’re going to need eggs. This is the key ingredient for this protein packed meal. Eggs carry all essential amino acids and is therefore considered a complete protein, aka a great option for an after workout meal. Eggs also contain choline which is essential for brain health, lutein which protect your eyes, and many vitamins and minerals.

Unsweetened Almond Milk- The key here is “unsweetened”, if you accidentally use sweetened milk your quiche is going to turn out a little funky. All other milk options are ok as substitutions, however a plant-based milk like almond milk will be less calorie dense, making your overall meal a little lighter.

Garlic Powder- This gives the quiche all the flavor. Don’t be shy when adding it in. Being in powder form saves us some time and makes this recipe so easy. While raw garlic carries more health benefits, the convenience of using garlic powder for this recipe wins this one.

Ingredients:

• 1 1/2 tsps Extra Virgin Olive Oil
• 2 cups Broccoli (finely chopped)
• 4 1/3 ozs Cheddar Cheese (shredded)
• 6 Egg
• 1/2 cup Unsweetened Almond Milk
• 1/2 tsp Sea Salt
• 1/2 tsp Garlic Powder

Directions:

1. Preheat the oven to 350ºF (176ºC) and grease a pie pan with the oil.
2. Arrange the broccoli and cheese in a single layer in the prepared pie pan.
3. In a mixing bowl whisk the eggs, milk, salt and garlic powder together. Pour the egg mixture over the broccoli and cheese. Bake for 30 to 35 minutes or until the egg has set and is firm to the touch.
4. Slice the quiche into wedges and enjoy!

Notes:

• Leftovers- Refrigerate in an airtight container for up to three days.
• Serving Size- One serving is equal to one slice. A standard 9-inch glass pie pan makes six servings.
• Dairy-Free- Omit the cheese or use a dairy-free cheese instead.
• More Flavor- Add finely chopped onions and red pepper flakes.
• No Almond Milk- Use dairy, coconut, or cashew milk instead. For an extra creamy quiche use half and half cream instead.

Health Insights:

• Vitamins and Minerals- This recipe is packed with a variety of vitamins and minerals. The broccoli provides a good source of Vitamin C and K, while the eggs and cheese contribute to the Vitamin A, D, and B12 content. Additionally, the recipe contains essential minerals like calcium, iron, and zinc, which are crucial for bone health, oxygen transport, and immune function respectively.
• Protein- The eggs and cheddar cheese in this recipe make it a high-protein meal. Protein is essential for building and repairing tissues, making enzymes and hormones, and supporting overall growth and development. This recipe could be a good choice for those looking to increase their protein intake.
• Heart-Healthy Fats- The use of extra virgin olive oil and almond milk provides a source of heart-healthy monounsaturated fats. These fats can help reduce bad cholesterol levels and provide nutrients that help develop and maintain your body’s cells. Oils rich in monounsaturated fats also contribute vitamin E to the diet, an antioxidant vitamin most Americans need more of.

With new-year energy in the air, many people start thinking about their wellness goals, including weight loss. One question that often comes up is: Should I be counting calories to lose weight? The short answer is: maybe, but it depends on you and how you do it. Let’s break down what calorie counting really is, what the science says, and whether it supports long-term, healthy habits.

What Is Calorie Counting?

Calorie counting involves tracking the calories in the foods you eat, usually by logging meals into an app or food diary, with the goal of eating fewer calories than your body burns. This deficit is scientifically necessary for weight loss. However, calories are just one piece of a much bigger picture.

Pros: How Calorie Counting Can Help

1. Awareness and Accountability
Tracking calories can help you become more mindful of what and how much you’re eating. This can be especially useful if you routinely underestimate portions or overlook snacks, which can quietly add up. Sometimes this can help you realize you are under-eating or the opposite, drastically over-eating! Becoming aware of how many calories you are actually consuming (and not just what you might think), and where they are coming from, can be quite eye opening and helpful in understanding why you might not be losing weight.

2. Helps Establish a Baseline and Identify Patterns
Logging food can highlight eating patterns you might not otherwise notice. For example, it could show you that you’re eating less than you thought on some days, or much more. Or it might show you how much your snacking tendencies are contributing to your overall calorie count for the day.

3. Portion Control & Planning
Understanding how many calories are in different foods and the quality of nutrients in those foods can encourage more balanced, nutrient-dense choices and motivate you to plan meals ahead of time.

These benefits can make calorie counting a useful tool for some people, especially when starting a new routine or learning about nutrition.

Cons: Why Calorie Counting Isn’t a One-Size-Fits-All Solution

1. Not All Calories Are Equal
Calories are not a perfect measure of nourishment. Calories from sugary snacks, for example, signal your body very differently than the same number of calories from vegetables or lean protein. How foods affect hunger, energy, and metabolism depends on their nutrient quality, not just their calorie count. Therefore, you can be tracking all the calories you want, but if you’re eating ice cream and donuts all day, you’re going to be hungry and malnourished after you hit your calorie intake goal.

2. Inaccuracy and Variability
Calorie counts on food labels or in apps can be off by up to 20%, and factors like preparation method, food density, and even individual metabolism affect how many calories your body actually absorbs. So technically speaking, tracking your calories still isn’t 100% accurate, it’s more like a rough estimate to help give you an idea of what your calorie intake could be.

3. Can Become Tedious or Unsustainable
Tracking each meal and snack daily can feel time-consuming and stressful, especially with a busy lifestyle. Over time, this can make calorie counting feel like a chore rather than a helpful strategy. This often leads to burnout, making this method unsustainable long-term.

4. Risk of Unhealthy Relationship With Food
For some people, especially those with a history of body image concerns, diet culture, or disordered eating, strict calorie counting can foster anxiety, obsession with numbers, or guilt around food, shifting attention away from how food nourishes the body.

Science Says: Calorie Counting Can Work, But It Isn’t Essential

Research and expert opinion agree that a sustained energy deficit (calories in vs. calories out) is mechanistically necessary to lose weight. However:

• Calorie counting is not the only way to create a deficit. Using portion control, choosing nutrient-dense foods, and developing mindful eating habits can also help you manage energy intake.
• Tracking calories may help some people achieve short-term weight loss, but studies suggest it may not support long-term success for everyone and can be difficult to maintain.
• Many experts recommend calorie awareness, understanding approximate needs and food quality, over strict counting to encourage both physical and mental well-being.

So, Should You Count Calories? Ask Yourself:

• Does it help you learn about your eating habits without stress?
• Does it feel manageable with your lifestyle?
• Does it support your relationship with food and your goals?

If the answer is yes, and you’re doing it without guilt or obsession, it can be a useful learning tool. If calorie counting creates stress, guilt, or rigid habits, you might benefit more from focusing on balanced eating, mindful portions, and eating in response to hunger and fullness cues.

Healthy Alternatives or Complements to Calorie Counting

• Mindful eating: paying attention to hunger and satisfaction rather than numbers.
• Focusing on food quality: opting for nutrient-dense choices first.
• Balanced plate method: aiming for vegetables, lean protein, and fiber-rich carbs at each meal.

These approaches can help support sustainable habits without the mental load of constant tracking.

In Summary

Counting calories can be an effective tool for understanding intake and supporting weight loss for some people, but it is not required, and it isn’t right for everyone. Its effectiveness depends on your goals, personality, relationship with food, and lifestyle. If calorie tracking causes stress or fixation, a more holistic approach may serve you better.

Whatever method you choose, all of us at Redlands Barre are here to support you in your weight loss and mindfulness journey. Our goal is to help you feel informed, empowered, and confident in the choices you make, on and off the mat. There’s no single “right” approach, only the one that supports your health, energy, and relationship with your body.

^Sources

• ^{Healthline – Does Calorie Counting Work?
  https://www.healthline.com/nutrition/does-calorie-counting-work}
• ^{Harvard Health Publishing – Don’t Count Calories, But Be Aware of Them
  https://www.health.harvard.edu/healthbeat/dont-count-calories-but-be-aware-of-them}
• ^{Cleveland Clinic – Are Calorie Counts Accurate?
  https://health.clevelandclinic.org/are-calorie-counts-accurate}
• ^{Verywell Health – What Are Calories and Why Do They Matter?
  https://www.verywellhealth.com/calories-8607786}
• ^{PrimeHealth Denver (MD-reviewed) – Does Calorie Counting Work for Weight Loss?
  https://www.primehealthmd.com/blog/does-calorie-counting-work}

As we jump into the new year with our motivation high, this is the perfect salad to keep us fueled and energized to stick to those new years resolutions. Packed with fiber-rich kale, protein-filled roasted chickpeas, and antioxidant-rich sweet potatoes, it supports digestion, steady energy, and overall wellness. Topped off with a creamy garlic dressing that brings everything together, this salad proves that eating well can be both deeply satisfying and delicious.

Creamy Garlic Kale Salad Ingredients:

Garlic- You need an entire bulb for the dressing. Yes, you read that right. A WHOLE bulb! I know that sounds a bit excessive, but trust me with this one. It’s going to turn out delicious. The entire bulb is roasted in the oven, slightly changing the flavor to a rich, smoky, caramelized like taste.

Chickpeas- The chickpeas are our source of protein in this recipe. They’re also a great source of fiber and great for gut and heart health. Roasting them gives this salad a nice crunch.

Sweet Potato- Another super health food, these are chopped into chunks, mixed with spices, and roasted – a delicious and nutritious way to consume them.

Coconut Oil- Olive oil is a fine substitute but the reason for using coconut oil, is to add to the flavor when roasting. The coconut mixes well with the spices, and brings out more flavor.

Curry Powder- This will be added to the sweet potato and chickpea mix, and essential for the best flavor. All spices have added health benefits but curry powder is anti-inflammatory and offers high amounts of antioxidants.

Garam Masala- Another essential spice for the sweet potato and chickpeas. It can often be duplicated at home with your own spices if you don’t have it. This spice mix can actually help to increase nutrient absorption along with aiding in digestion and metabolism health.

Chili Powder- This will give the spice mix a bit of a kick. Depending on how spicy you like it you can add more or less. This spice in particular has metabolism boosting, anti-inflammatory and pain relieving properties.

Paprika- This gives the spice mix a bit of an earthy flavor, combining nicely with the other spices. It is rich in antioxidants and high in vitamin A which promotes immunity and vision health.

Extra Virgin Olive Oil- This is used in the dressing. It’s important that the olive oil is extra virgin, as this is the least processed and most nutrient-dense option of oil.

Lemon- The zing from the lemon really helps balance out the ingredients and brighten the dressing, enhancing the garlic and mustard and creating a beautiful blend of flavors.

Dijon Mustard- Always a good base ingredient in a dressing, this one being no different. Mixed with the garlic and lemon, the end result is a delicious creamy dressing.

Kale- Obviously an essential ingredient for this recipe, however, romaine lettuce, spinach or any other type of lettuce that you have on hand or may prefer can be used as a substitute in this salad. Kale has more health properties than any sort of lettuce which is why we use it here, but choose something that you will enjoy. For some people, Kale just isn’t quite it.

Ingredients:

• 1 Garlic (whole bulb)
• 2 cups Chickpeas (cooked, drained and rinsed)
• 1 Sweet Potato (diced into half inch cubes)
• 1 1/2 tbsps Coconut Oil (melted)
• 1 1/2 tsps Curry Powder
• 1 tsp Garam Masala
• 1 tbsp Chili Powder
• 1 tsp Paprika
• 1/4 cup Extra Virgin Olive Oil
• 1 Lemon (juiced)
• 2 tbsps Dijon Mustard
• 1/2 tsp Black Pepper
• 1/4 tsp Sea Salt
• 8 cups Kale Leaves (chopped)

Directions:

1. Preheat the oven to 400ºF (204ºC). Line a large baking sheet with parchment paper. Peel apart the garlic cloves, leaving the skin on. Place them on one edge of the baking sheet.
2. Place your chickpeas and diced sweet potato in a mixing bowl. Add in the coconut oil, curry powder, garam masala, chilli powder and paprika. Mix well and transfer to your baking sheet with the garlic. Bake in the oven for 25 to 30 minutes or until chickpeas are golden brown. Remove from oven and set aside.
3. Take your garlic cloves and peel away the skin. Add the remaining garlic flesh into your food processor or blender. Add the olive oil, lemon juice, dijon mustard, black pepper and sea salt. Blend until smooth and creamy.
4. Place your kale leaves in a large salad bowl, drizzle desired amount of dressing over top and mix well. Divide into bowls and top with the roasted chickpeas and sweet potato. Enjoy!

Notes:

• Save Time- Used pre-washed and sliced bagged kale.
• No Kale- Use spinach, romaine or any leafy green.
• No Sweet Potato- Use diced carrot or beet instead.
• Make it Ahead- The dressing and roasted veggies can be made up in advance. Toss the kale in the dressing when ready to eat.

Health Insights:

• Dietary Fiber- This recipe is packed with high-fiber ingredients like chickpeas, sweet potato, and kale. Dietary fiber aids in digestion, helps maintain a healthy weight, and lowers the risk of diabetes and heart disease.
• Vitamins and Minerals- The ingredients in this recipe provide a variety of essential vitamins and minerals. Kale is a great source of Vitamins A, C, and K. Sweet potatoes are high in Vitamin A and provide a good amount of potassium. Chickpeas contribute to the intake of protein, fiber, and several key vitamins and minerals.
• Heart Healthy Fats- The use of coconut oil, extra virgin olive oil, and chickpeas in this recipe contributes to the intake of healthy fats. These fats are essential for heart health, reducing inflammation, and supporting overall health.

Meet your new favorite family-friendly recipe: eggplant lasagna rollups that are as nourishing as they are fun to eat. Perfect for busy weeknights or holiday gatherings, these rollups sneak in a hearty dose of fiber and nutrients while still tasting indulgent and comforting. Creamy ricotta filling, tender roasted eggplant, fresh herbs like basil and oregano, and a sprinkle of Parmigiano Reggiano come together in a dish that even picky eaters will love. Every bite is packed with flavor, color, and wholesome ingredients, proving that meals that are good for the body can also be crowd-pleasing and delicious. The kids will love helping assemble them, and the whole family will be asking for seconds!

Ingredients for Eggplant Lasagna Rollups:

Eggplant- This vegetable brings a silky, tender texture to these lasagna rollups, soaking up every bit of flavor while adding fiber and antioxidants to make this comforting dish feel extra nourishing.

Ricotta Cheese- Layered into these rollups, ricotta delivers creaminess and essential nutrients like protein and calcium. This type of cheese is naturally high in fat as well as calorie dense, therefore choosing part-skim, low-sodium, or lactose-free options is a great way to enjoy the creamy, protein-rich benefits without potential downsides.

Lemon- A squeeze of lemon elevates the ricotta filling, bringing brightness, subtle acidity, and a gentle dose of vitamin C.

Parmigiano Reggiano- This cheese adds rich, savory flavor and a satisfying umami kick. It’s packed with protein, calcium, and phosphorus to support bones and muscles, but it’s also high in sodium and saturated fat, so a little goes a long way.

Basil Leaves- I pick these straight off my basil plant and add them delicately to each plate that’s served. Fresh basil in the ricotta filling, lifts the dish with its fragrant aroma and provides plant-powered nutrients, including antioxidants and vitamins, making each bite both flavorful and nourishing.

Oregano- A sprinkle of oregano adds a comforting, savory note along with plant-powered antioxidants that help support your body. Healthy and delicious!

Marinara Sauce- I used a lovely authentic Italian marinara sauce from Costco, but any marinara sauce will do. If you end up making it from scratch, you get extra points!

Ingredients:

• 1 Eggplant (large, finely sliced lengthwise)
• 1 tsp Sea Salt
• 1 1/2 cups Ricotta Cheese
• 1/2 Lemon (juiced)
• 1/2 cup Parmigiano Reggiano (finely grated, divided)
• 1/2 cup Basil Leaves (chopped)
• 1 1/2 tsps Oregano (dried)
• 3 tbsps Extra Virgin Olive Oil
• Sea Salt & Black Pepper (to taste)
• 2 cups Marinara Sauce (divided)

Directions:

1. Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
2. Sprinkle the eggplant with salt and let it sit for 15 minutes. Then pat dry thoroughly.
3. Place on the prepared baking sheet and cook in the oven for 13 to 15 minutes. Remove from the oven and lower the oven temperature to 375ºF (190ºC).
4. In a bowl, mix the ricotta, lemon juice, half of the parmesan, basil, oregano, oil, salt, and pepper.
5. Spread 3/4 of the marinara sauce into a baking dish. Scoop about two tablespoons of the ricotta filling onto the larger part of an eggplant slice. Roll to close and place the seam-side down in the baking dish. Repeat until all of the eggplant and ricotta is used up.
6. Top with the remaining marinara and the remaining parmesan. Bake for 15 to 20 minutes or until warmed through. Divide evenly between plates and enjoy!

Notes:

• Leftovers- Refrigerate in an airtight container for up to four days.
• Serving Size- One serving is approximately three rolls and 1/3 cup of sauce. One large eggplant yields approximately 15 slices. An 8.5 x 11-inch (22 x 28 cm) casserole dish was used to make four servings.
• Make it Vegan- Use blended tofu instead of ricotta.
• Additional Toppings- Chopped basil.

Health Insights:

• Bone Health- This recipe is a good source of calcium and phosphorous, which are essential for maintaining strong and healthy bones. The ricotta and parmesan in the recipe are particularly rich in these nutrients.
• Heart Health- This recipe includes ingredients like extra virgin olive oil and eggplant, which are known for their heart-healthy benefits. Olive oil is rich in monounsaturated fats that can help lower bad cholesterol levels, while eggplant is a good source of fiber, which can help reduce the risk of heart disease.
• Immune System- This recipe contains ingredients like lemon and marinara sauce, which are high in vitamin C. This essential nutrient helps support the immune system and protect the body against common illnesses.