Recipes Page

Last week, I attended my friend Nicki Sizemore’s book signing for her beautiful new book, Mind, Body, Spirit, Food. An incredible cookbook that will change the way you cook and feed your family forever. During her talk, Nicki shared a concept that stopped me in my tracks: something she calls “intentional cooking.”It’s about bringing presence, […]

I like to call this my “fast food dinner” because it’s just as quick as takeout but so much healthier. This oven-baked salmon takes only 15 minutes from start to finish, and the best part is that when you bake it in the oven, you don’t have to worry about lingering fishy smells in the […]

If you’ve been working on your gut health and hormones but you still feel tired, bloated, foggy, or just “puffy” all over… there’s one system you’re probably overlooking. Your lymphatic system. What the Lymphatic System Actually Does Think of it as your body’s built-in waste and recycling service. It’s responsible for: The catch?It has no […]

7 Habits That Helped Me Take Back My Health During Perimenopause I remember the moment I realized something was off. I was waking up at 3am soaked in sweat, snapping at people I loved, carrying weight I couldn’t explain, and struggling to think straight. On top of it all, I was navigating deep grief. At […]

Why You Feel “Wired and Tired”: The Hidden Hormonal Pattern You Need to Know Do you wake up feeling revved up, only to crash hard in the afternoon? You’re not alone — and your hormones might be the culprit. This could be a cortisol spike in the morning. In my functional nutrition practice, I often […]

If you’re doing all the things you’re supposed to do and still feel bloated, tired, or just a little off, I know how frustrating that can be. I’m Sam Rigoli, a New York City registered dietitian and functional nutritionist. I help women make sense of digestive changes, including the ones that can sneak up on […]

Resistant Starch and Prebiotics for Gut Health: What to Eat and Why It Matters. How resistant starch + prebiotic fiber fuel your gut, balance hormones, and reduce inflammation If you’ve been told to avoid carbs for better digestion or hormone balance — I’ve got news for you: not all carbs are created equal. In fact, […]

Traveling is one of the most enriching things we can do for ourselves and our families—but let’s be real: it can also be physically and emotionally demanding, especially with kids in tow. I recently returned from an unforgettable trip through South America. Seven flights, a few long bus rides, horseback adventures, and the beautiful chaos […]

Why Peanut Butter Deserves a Spot in Your Diet Peanut butter is a delicious and versatile and one of my favorites for an afternoon spoonful pick-me-up. Packed with protein, healthy fats, and essential nutrients, it offers a ton of health benefits. But not all peanut butters are created equal—don’t be fooled! Some contain unhealthy additives, […]

Are You Feeling Stuck? Here’s Why… If you’ve ever cut back on sugar, added an extra workout, or made a small shift in your diet and immediately saw results—but now, nothing seems to work—you’re not alone. Here’s why your old tricks aren’t working anymore. Many women tell me: ✔️ “I haven’t really changed my diet, […]