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What's new in health and food?

We are excited to feature new ideas about health, food and recipes from nutritionist Sofia Marsetti! Scroll down for this month's featured content.

Sofia Marsetti attended Pontificia Universidad Católica del Ecuador where she earned a B.S. in Nutrition.  Her studies concentrated in the areas of nutritional science, medical nutrition therapy, community nutrition, food science, food production and management of food service operations, chemistry and physiology, plus a variety of supporting coursework in related disciplines.  

Sofia’s passion for health has led her to enroll in varied courses such as Nutrition and Pregnancy, Post-grade in Mediterranean Diet, Oxidative Stress and Gardening. She has also pursued extensive functional medicine training resulting in a more complete approach to health. 

Sofia decided to move to California and validate her degree at California State’s Long Beach campus completing the didactic programs of dietetics. After working in private practices to gain more experience, she applied to a Master’s program in Food Science, Nutrition and Metabolism and is now hoping to maximize her wide range of knowledge about food and the nutritional world.

Her use of the latest scientific research, tools and methods help clients achieve their goals. Many people think that eating healthy means starving yourself or drinking juices all day.  In contrast, Sofia’s approach is to develop a personalized diet based on each client’s needs and to educate and encourage healthy, mindful living. In this way, she is helping others embrace the concept that what we are is a product of what we eat and how we treat ourselves. All of us at Psynergy are looking forward to working with Sofia in pursuit of enhanced wellness for our clients and ourselves.




Sofia Marsetti image

Stuffed Pasta Shells

With the weather still being cold, we continue to enjoy the comfort of warm dishes. If you are craving Italian, here is a recipe with unexpected flavors that is packed with nutrients!

Classic Pilaf


Pilaf (‘plov’) is a rice dish that’s usually cooked in stock or broth, with lots of spices, veggies, and meat. This is a staple of Uzbekistan’s cuisine.

Personalize your plate with cultural foods


In honor of National Hispanic Heritage month, I have prepared a special blog to recognize the importance of different cultures and provide some ideas about how to include them in our everyday meals.

Yogurt snack bar


Cook prep: 10 minutes

Total time: 2 hours 10 mins

Stay Strong! Preventing Sarcopenia


As we age, our bodies can become more vulnerable to muscle loss also known as sarcopenia. This condition is primarily a disease of the elderly.

Grilled pineapple shrimp


Cook prep: 20 minutes

Total time: 30 mins

Yield: 8 servings



Want to live a long life? Here’s how to eat!


Regardless of your age, healthy eating is important throughout your life.

Identifying the healthiest plant-based meat alternatives


As research increases on plant-based diets and potential benefits in preventing and reducing chronic diseases, we see an exponential growth in meat-alternative options on the market.  Conflicting opinion

What does it take to "green" your plate?


Every time we hear about healthy eating, we know that fruits and vegetables will be at the top of the list of recommended choices. However, many of us struggle with incorporating these items into our diet.

Identifying and Appreciating Healthy Carbohydrates


Whether you eat them with gusto or avoid them altogether, carbohydrates are the most controversial food group found in the American diet today.

Tofu stir fry with broccoli and bell peppers


Prep time: 20 min

Total time: 40 mins

Servings: 4