Karen Malkin Health Counseling

08/15/2026

🌱 PLANT-BASED POWER: Lentil Salad 🥗

Now that we are in the warmer months, meals that feel balanced and satisfying without being heavy become more important.

Lentils provide plant-based protein and fiber, helping to keep you grounded while still feeling energized.

Combined with fresh herbs and a simple dressing, this is a meal that feels nourishing, steady, and easy to come back to.

Save this one to try this week. 🤍

Prep Time: 5 minutes
Cooking Time: 15 minutes
Yield: 8 servings

Ingredients:
2 cups black or green lentils
1/2 cup fresh parsley, finely chopped
2 sprigs thyme, finely chopped
1 bay leaf
Dressing
3 shallots peeled and thickly sliced
1/4 cup Dijon mustard
1/4 cup red wine vinegar
2 tablespoons extra virgin olive oil
Salt and pepper to taste

Directions:
1. Put the lentils in a large pot and cover with water to an inch above beans.
2. Add parsley, thyme and bay leaf. Bring to a boil.
3. Reduce the heat to medium-low and simmer 15 minutes until lentils are tender, not mushy.
4. While the lentils are simmering, combine the ingredients for dressing and whisk briskly.
5. Drain water.
6. Add dressing to lentils and serve warm.

08/12/2026

My two favorite days of the week are the days I go to Pilates. When I finish, I feel an inch taller, and amazing in my body. Pilates is a low impact exercise that focuses on controlled movement, core strength, posture, breathing, and flexibility.

I started doing Pilates 💪 after my twins were born as it really helped alleviate my low back pain. This year I proudly celebrated my 30th anniversary of doing Pilates. My first day was on my 35th birthday and I have been going twice a week ever since.

08/08/2026

08/05/2026

Oral health is inseparable from systemic health.⁣
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It's important to treat your mouth as part of your whole body. Chronic oral inflammation can lead to cardiovascular disease, insulin resistance, cognitive decline, autoimmune disease, and adverse pregnancy outcomes.⁣
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Brush, clean and floss between your teeth daily.⁣
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Use a soft toothbrush or a good quality electric toothbrush. 🦷🪥⁣
Scrape your tongue daily. 👅⁣
Visit your dentist regularly. 😁⁣
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Feed your oral microbiome with an anti-inflammatory food plan and increase colorful vegetables, quality protein, fiber-rich foods, Omega-3 fats. 🥕🥦🥒🍆🫛⁣
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Support saliva with adequate hydration, nasal breathing, and limiting alcohol. 🚰🧊💧⁣
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Avoid alcohol containing mouthwashes as they can reduce both harmful and beneficial bacteria, altering the oral microbiome. I use and love hydroxyapatite toothpastes to help remineralize tooth enamel.
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Some oral care products contain ingredients that may irritate oral tissues, disrupt oral microbiome, or add unnecessary chemical exposures. The good news is that healthier options are becoming easier to find!⁣
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Swipe through for a few ingredients I choose to avoid and simple swaps you can make instead.⁣
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Remember, healthy living isn't about perfection. It's about making small, informed choices that support your health over time.
Some oral care products contain ingredients that may irritate oral tissues, disrupt oral microbiome, or add unnecessary chemical exposures. The good news is that healthier options are becoming easier to find!⁣
⁣
Swipe through for a few ingredients I choose to avoid and simple swaps you can make instead.⁣
⁣
Remember, healthy living isn't about perfection. It's about making small, informed choices that support your health over time.

08/01/2026

PEANUT BUTTER DATE BARK 🍫

A simple treat made with real ingredients and just the right balance of sweet and salty.

Medjool dates provide natural sweetness and fiber, while peanut butter and protein powder help keep it satisfying and balanced. Dairy-free chocolate chips bring richness without feeling overly heavy, and the flaky salt on top ties everything together perfectly.

This is one of those recipes that feels indulgent while still being made with ingredients you can feel good about.

Perfect to keep in the fridge or freezer for when you want something sweet without the crash.

How to make it:

Line a small baking sheet, tray, or plate with parchment paper.

Arrange the Medjool dates in a single layer and gently press them together with the bottom of a glass or a fork to form a flat layer.

In a small bowl, mix creamy peanut butter with vanilla protein powder until smooth, then spread evenly over the dates.

Melt the dairy-free chocolate chips with a small amount of coconut oil until smooth, then pour over the peanut butter layer and spread evenly.

Sprinkle with chopped peanuts and a pinch of flaky salt.

Freeze for about 30 minutes, or until firm.

Break into pieces and enjoy! Store leftovers in the refrigerator or freezer.

Ingredients:
• Medjool dates
• Creamy peanut butter
• Vanilla protein powder
• Dairy-free chocolate chips
• Coconut oil
• Chopped peanuts
• Flaky salt

07/28/2026

Microgreens are among the most nutrient-dense foods you can include in your diet.

Loaded with vitamin C, E, carotenoids, flavanols and polyphenols, microgreens, especially broccoli sprouts, also contain sulforaphane, nutrients to support a healthy brain. 🧠🌱

Try sprinkling microgreens on:

🥗 Salads
🥣 Soups
🥪 Sandwiches
🍳 Eggs
🥑 Avocado toast

Here’s to your good health. 💚

07/23/2026

Preparing for a healthy pregnancy begins long before conception. 🤍⁣
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The choices we make every day—from the foods we eat to the products we use and the environment we create at home—can help support healthy hormones, fertility, and overall well-being.⁣
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Research suggests that certain environmental chemicals, often called endocrine disruptors, may interfere with the body's natural hormonal balance. While it's impossible to avoid every exposure, small, intentional choices can make a meaningful difference over time.⁣
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Here are four simple places to start:⁣
🌿 Choose cleaner personal care products. Visit EWG.org Check out their Skin Deep data base⁣
🥗 Nourish your body with whole, nutrient-dense foods. Enjoy lean proteins, high quality fats, and lots of fiber from fruits and veggies.⁣
🏡 Reduce unnecessary toxic exposures at home. Drink filtered water, avoid plastics, use a HEPA air filter, get outside in nature, and dust regularly.⁣
💚 Support your hormones through healthy lifestyle habits such as quality sleep, a mindfulness practice, exercise, great nutrition and prenatal supplementation, and connecting with people you love!⁣
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Preparing for pregnancy isn't about being perfect. It's about creating a healthy foundation for yourself and your future family—one small choice at a time.⁣
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Here's to your good health.⁣

05/31/2026

Spring is still giving us plenty of green. 🌱

As we move toward summer, this is a wonderful time to take advantage of the abundance of fresh, seasonal produce available. Dark leafy greens are packed with vitamins, minerals, and fiber that help support digestion, energy, and overall health.

Whether it's spinach, kale, arugula, or mixed greens, incorporating more of these nutrient-dense foods into your meals is a simple way to nourish your body.

Start small. Add a handful of greens to a smoothie, salad, or your favorite meal and notice how you feel.

Small, consistent choices can make a meaningful difference. 💚

05/28/2026

Spring feels like it is finally here!! As farmers markets begin to open across many parts of the country, it’s a great time to reconnect with seasonal, local food. 💚

Spring is a season of renewal and transition. In many traditions, including Ayurveda, this time of year is associated with clearing and lightening the body after winter. Ayurveda is a traditional system of medicine that originated in India over 3,000 years ago. It is based on the idea that our health is deeply connected to the rhythms of nature, and that what we eat, how we live, and even how we move through the seasons all play a role in how we feel.

In Ayurveda, each season has different qualities. Winter tends to be heavier, colder, and more grounding, which is why we naturally gravitate toward richer, warming foods. As we move into spring, those qualities begin to shift. Spring is lighter, more fluid, and more active, and the body benefits from foods that reflect that change.

This is a natural time to begin incorporating lighter, fresher meals. Think more greens, herbs, and seasonal vegetables, along with simple preparations that are easier to digest. These types of foods can help support digestion, energy levels, and overall balance as your body adjusts to the new season.

One of the simplest ways to align with this shift is to visit your local farmers market and see what is naturally being grown in your area. Seasonal foods carry a different kind of energy. They are fresher, often more nutrient dense, and more in tune with what your body needs right now.

Take time to talk with the farmers, learn how your food is grown, and begin to notice how you feel when you eat in a way that is more connected to the season.

05/26/2026

Nourish 🍊 Citrus Salad

Simple, vibrant meals that support your body through the seasonal shift.

It’s the time of year to begin incorporating lighter, fresher foods. Citrus adds a refreshing, tangy flavor that can help stimulate digestion and make meals feel lighter and more balanced.

Romaine provides a crisp, hydrating base, while oranges and grapefruit are rich in vitamin C and antioxidants that support overall health. Olive oil adds healthy fats to support nutrient absorption, and almonds bring protein, fiber, and a satisfying crunch.

This salad is simple, clean, and full of flavor. It’s an easy way to bring seasonal ingredients together in a way that feels both nourishing and satisfying.

Save this one. It is perfect for spring 🤍

Here’s to your good health.

Prep Time: 5 minutes
Yield: 4 servings
Ingredients:
2 hearts of romaine lettuce
2 fresh oranges and/or grapefruits
2 tablespoons brown rice syrup
2 tablespoons cider vinegar
1/3 cup extra-virgin olive oil
½ cup roasted almonds, slivered

Directions:
1. Wash and chop lettuce and place into large bowl.
2. Cut off skin from oranges and/or grapefruits by cutting off top half, remove skin in strips, working all the way around the fruit from top to bottom. Cut along the side of the membrane to remove the sections of the citrus fruit.
3. Combine brown rice syrup with vinegar and stream in extra-virgin olive oil, stirring constantly.
4. Pour dressing over the lettuce, season with sea salt and pepper and toss.
5. Serve on individual plates; lay fruit on top of lettuce and garnish with almonds.