Simple substitutions for a healthier life

One email a week to help you make small changes in your diet and lifestyle to create long lasting health.

Fewer than 1 in 10 adults eat the recommended daily amount of vegetables.


The latest CDC data show that the U.S. life expectancy has declined over the past few years - could it be what we are putting in our bodies?

Below are samples of the informative tips and health hacks you'll receive with your Nourishing Swaps Free Subscription.


 Spinach is a highly nutritious vegetable, but did you know that baby spinach is lower in oxalic acid, which is helpful to know if you have kidney stones, but also the reduced acid gives the spinach a sweeter taste? 

Fresh Melons

Swapping out a fresh melon for an unripe melon will give you the best texture, flavor and the highest level of vitamins, antioxidants, and enzymes.  Here's how you can select a ripe melon:  select a melon that has a heavier weight than you might expect, tap the melon with the palm of your hand and listen for a dull and deep sound, press gently at the indent where the vine was attached, it should have some 'give' to it, and finally smell the bottom end for a sweet subtle scent.  

Dried Fruit

Dried Fruits are often added to give a sweet and chewy texture to many foods, but did you realize that the process of drying fruit causes the loss of many nutrients?  Swapping out dried fruit with fresh berries gives you sweet flavors and also a high dose of antioxidants and high vitamin content. 



Health Coaching Services

Winona is personable and very knowledgeable. She really cared about me and reminded me that' I am worth it' and it helped me believe in myself!

Penny Agnew

Winona is motivating, caring, and encouraging. Anyone who is wanting to make a positive change in eating habits and gettting a better understanding of how food is made should see Winona for Health coaching.

Nate & Abbey Grilliot

Winona is always encouraging.

She helped me see areas of positive change when I felt like I had failed because the scale was not moving.

Janet Helrich

My coach was able to help me by helping me find ways to acheive these goals and especially by giving me different ways to think about obstacles and challenges. The biggest change I experienced was a loss of 10 pounds, a feeling of overall healthiness, and I am sleeping better too!

Karen Lakey

I went to my doctor and he told me that he was real impressed with my bloodwork and that I didn't have to come back and see him for a year! He also told me I could quit taking my Lipitor and blood pressure medicine because my numbers were so good! I have good kidney function now so the diet worked really well, I'm going to stay on it. I appreciate what you did for us, we couldn't have done it without your help!

Charlie Overby

Winona Is very patient and encouraging. She is passionate about what she does and it comes across in her sessions. I would recommend this coaching to people who need a kickstart or to somebody that just doesn't know where to start.

Debbie Richards

About The Author

  • 9 years experience as a Nutrition Educator through University of Alaska Fairbanks, Cooperative Extension Service
  • National Board Certified Health & Wellness Coach, 2021​
  • Behavior Change Specialist, American Council on Exercise, 2020
  • Weight Management Specialist, American Council on Exercise, 2020
  • Hormone Health Certification, Institute of Integrative Nutrition, 2019
  • Professional Plant-Based Culinary Certification from Rouxbe Cooking School 2018​
  • Certified Health Coach from the Institute for Integrative Nutrition 2016
  • Culinary RX Certification from Rouxbe Cooking School 2016
    Certified Health Coach from American Council on Exercise 2015 - current
  • Master Gardener Certification from UAF CES 2015
  • Advanced Nutritarian Studies: Nutrition Educator from Nutritional Education Institute 2014
  • Plant-Based Nutrition Certification from Colin Campbell Foundation 2013
  • National Nutrition Paraprofessional Certification from Utah State University 2012​​ 

Winona Benson


Your Health, Your Growth, Your Journey, You ARE worth it!

6330 N Britchenstrap Drive Palmer, AK, 99645, US

(907) 982-9933

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