Touch me fall

Ok so that title has practically nothing to do with this particular blog, but I do have Indigo Girls playing on vinyl as I type this, so work with me here.  

To say I’ve had a pretty stressful month is quite the understatement. I can’t go into too many details but let’s just say it’s been bad.  Like, alcoholic-inducing, is 2018 trying to kill me bad.

I’ve been in somewhat of a fight or flight mode for weeks.  Running on air with no time to chill. I don’t know if it’s because I’m an only child or because I’m an introvert (or am i an introvert because i am an only child???) but I NEED my alone time.  Lots of it. Introverts, do ya feel me? It’s not like, “Ooh I just want to be home.” It’s literally I can’t function if I don’t recharge my batteries….at my own home….alone as can be.  As a single mom that’s hard enough most days. But these last few weeks have made it nearly impossible.

SO I decided a few days ago to make today a down day.  I had to cancel some plans and rearrange a few things but I was determined to have NO REASON to leave the house.  Of course that immediately means everyone and their grandma wants plans with me all of a sudden.  Including one guy I was supposed to go on a date with. We had rescheduled a few times already so I knew when I told him no (again) it would be an issue. And it was.  But I stuck to mah guns and said no anyway.  And holy shit am I glad I did.

For one thing, it was the best day ever. I got myself some starbucks. Grabbed some groceries.  Worked around the house a bit. Lit some candles. Listened to Indigo Girls and Patty Griffin on vinyl. Ordered an area rug. Read some much neglected books.  HEAVEN. 

And for two, he really showed his true colors as far as I’m concerned.  He knows what kind of stress I’ve been dealing with and anyone with a heart should have said, “I totally get it. You’ve been through a lot. I’m here if you need me” instead of cutting all ties/unfriending me like a big baby. A BIG baby, I tell ya. (Single ladies, watch for these kinds of red flags. They tell you a lot about what he’ll be like in the future.)

NO ONE should ever make you feel bad for taking some down time to regroup and reenergize.   In fact if someone truly cares about you they should recognize your need for it and make sure you’re getting it in.  Especially introverts. I truly believe realizing I was an introvert and then really focusing on allowing myself alone time on a regular basis has made all the difference in the world with my ability to cope with all the things. 

When we operate under constant stress, we're bound to burn out.  Taking some down time isn't just good for you, it helps you be your best for everyone around you.  It's a win-win if ever there was one.

So, take my advice and listen to your soul.  Pick a day.  Say no a whole bunch. (Do not feel guilty about it!) Do your favorite things. And breathe.  xoxo

Becoming a nutritionist made me bonkers.

Something has been heavy on my mind lately and I honestly haven’t been able to quite put it into cohesive words for a blog post. I am not 100% positive that’s even going to happen today, but it’s time to get them out anyway.

As you most likely know, I am a Master Nutrition Therapist. What does that mean exactly?  

Well, I’m glad you asked. 

It means I am super fucked up. 

Wut. 

Yeah, I said it. 

I got into nutrition to find THE ONE THING that would heal the world. I had small ambitions, okay???  But truly, I believed I’d find that thing. The magic answer.  

Guess what?

I didn’t.  

But also…I got TOO MANY answers. 

I don’t know where this is going. And I truly hope it doesn’t come across as whiney or bitchy or idiotic but hear me out.

I started my nutrition journey as a fat chick with a thyroid problem.  Hashimotos to be exact. 

I lost the weight through a weight loss place.  That wasn’t the big issue.  What kept me going was seeing the other people HEAL and DROP THEIR MEDS just with changing a few foods around and eliminating some.  

So, I went to school.  4 years of school. 

That’s a lot of learnin. From the cellular level up, I learned what makes the body tick. 

I also studied all those other diets.  Paleo. Vegan. pH balanced. This. That. And the other. 

They all have merits.  I have pretty much put myself on each and every one for various reasons, from my own personal health and weight goals to just sheer curiosity.  

But here’s where I got fucked up along the way somehow.  Now, if I try to diet or lose weight, I can’t FOR THE LIFE OF ME figure out what to do. 

My brain goes a little something like this when I start the process of eating healthier (this isn’t for the faint of heart.  Be strong and power through, I know my brain is a scary place…)

Me: My god woman.  Enough with the fruity pebbles.  These size 6 jeans might be holding in your ass now, but they’re about to bust. Just because they use that “curvy girl” magical fabric doesn’t mean you should test their limits!  Get yer ass to the gym and start eating healthy again!”

Also me: Yeah, you’re right.  Ok.  MONDAY I’ll start.  So, I’ll just eat clean. No more junk!

Me: Sounds like a plan.  Get that grocery list going.

Also me:  Chicken….ground turkey……greek yogurt…but wait.  According to my LEAP test results I can’t have chicken. Or turkey.  Or dairy.  

Me: Focus, girl.  At least it’s not Taco Bell.

Also me:  Right right right….ok….brown rice….quinoa….oats….but wait.  According to the paleo diet I shouldn’t have grains.

Me: My god.  

Also me:  FINE.  Berries….bananas….pineapple.  But wait.  According to the low carb diet I shouldn’t have…

Me: Oh for fucks sake.  

So you see.  I start a diet and then I give up because I get lost in finding the “right one”.  And I’ve actually had success on each and every one. I’ve lost weight on paleo. I’ve lost weight eating dairy twice a day. I’ve lost weight on low carb. I’ve lost weight on pH. I’ve lost weight doing all kinds of weird things.  But my biggest issue I guess is that I want it to work right now, without a doubt and I want the weight to fall off. So what’s the best one to do for that?  If I pick the wrong one I’ve wasted my time and who’s got time for that??

This is usually where I give up and then go hog wild eating whatever I want.  Because that makes total sense.  

I’m smart. I’m a good nutritionist. I know what to do for my clients. But for me, that inside voice gets me all wonky.  It’s a fear of some sort.  A fear of what?  Failing?  Giving up my favorite foods?  I am honestly not sure but I just need to throw a dart and pick a diet and stick to it no matter what that crack addict voice inside is telling me.  

Guess I better get my grocery list going.  

Spinach….romaine…fruity pebbles…. oops.  :)

Broken Open

I read my first Elizabeth Lesser book, Broken Open, about 10 years ago when my marriage was in the beginning stages of the end.  I fell madly in love with her words. They struck me right in the feels and spoke perfectly what I had been unable to put into words myself.  I went on to buy The Seeker’s Guide by Lesser as well, but it didn’t resonate with me at the time, it was like it was written in a foreign language, so I put it aside.  A year later, I saw it sitting there as I was walking outside to enjoy the spring weather the best way I know how….with hot tea and a book! As I began reading the book this time, every. single. word was exactly what I needed to hear. I now consider it my bible. Nearly every page is dog eared/highlighted/written in….talk about getting the lesson when you’re ready to learn!

Fast forward through a few more self-help books, a handful of years, lots of tears and several relationships. I’ve been divorced 3 years but just now really grasping the meaning of being broken open.  

My most recent relationship was without a doubt the most intense one of my life.  It was a short one, in the grand scheme of things, only a year and 3 months, but the depth of love I gave and felt were unmatched.  He was my home.  He was my “lobster” (supposedly they mate for life….or one year and 3 months in this case) ;) He was the ever elusive “one” that we all seek on some level. 

Or so I thought.

Without going into much detail, that relationship came to an extremely abrupt end.  Not only did it end unexpectedly, he was in a “facebook official” relationship merely 10 days later.  Believe me, I would love to just rant and rant about my feelings towards that situation, but that’s not the point of this writing today. Perhaps I’ll save that for another time.  :)

Today I want to focus on the being broken open part of this lesson.  And it is a lesson. The very best, most magical lesson I could have ever asked for.  It’s so cliche, but you really do find the blessing in the breaking.  Because my ex was my life…my future…when he was no longer there, I truly believe I died in some way.  I actually did pray for death for several days.  Dramatic much?  But really….my heart just gave up.  It went black.  I was never going to love again. I no longer believed in love or “the one”. In fact the thought of all that made me sick to my stomach.  I cried and ached and yelled and hated and grasped at ANY form of reality that could explain any of this. But in the end…there was nothing.  I was dead inside.  I was broken.  

Until…I broke WIDE OPEN.  

You see, there comes a moment during a painful time where you have to choose.  You choose to die and give up or you choose to live the brightest you ever could!  I dug deep. I turned to christian music for the first time in years. Not because I was specifically looking for God but because all the other dumb stations were about dating and love and putting a ring on it and that was just too barf-orama for me during that time.

The first song I heard was one by Casting Crowns called Just be held.  The lyrics that grabbed me and shook me awake were:

“So when you're on your knees and answers seem so far away

You're not alone, stop holding on and just be held

Your world's not falling apart, it's falling into place

I'm on the throne, stop holding on and just be held”

Man.  

I was vacuuming at the time. I remember it clearly.  I stopped dead in my tracks and just bawled my fool head off.  CLEAR OFF.  Bawled it right off my body.  I let the words sink in.  My world wasn’t falling apart….it was falling into place.  And i just needed to let GOD hold me.  And lemme tell ya…until then I was not exactly a “God person”.  Sure I sorta believed but it wasn’t until that moment that I accepted without any doubt whatsoever that he was there. And he was holding my broken pieces for me…waiting for me to be ready to be whole again.

Fast forward 7 months and not only have I picked those pieces up, I have fused them back together with the shiniest, most magical love of all time.  I finally found “the one” and it’s not who I ever expected.  But it’s exactly who I needed.

I personally believe that God is inside each of us, so when I fell in love with God again, I also fell in love with myself for the first time. You see, I had to…LITERALLY HAD TO… go through that amazing relationship and have it end in that EXACT SAME WAY for me to break apart and crack so open that all of me spilled out onto the floor so I could see myself for the very first time.  For really real.  

For realzies.

I saw the crazy. I saw the passion. I saw the “over-thinker” and the woman. I saw the child and the lover and I saw the real me and I fell madly in love with every single bit.  How could I not?  I’m the only me I have.  

Being Broken Open was the greatest gift of my life. Things are much different now. I feel like I was reborn.  I walk through the world much more aware of my feelings and I’m much more sensitive to emotions. I guard my heart a little more. I protect myself from negative people and people who want to use me for my good.  I feel more connected to this world and yet up above it at the same time.  I’m thankful for my journey and feel like the luckiest girl alive.  

I hope your breakdowns bring you blessings too. xoxo

The wonky (but authentic) nutritionist.

Y'all already know I'm a nutritionist.  That's not a surprise.  But there's lots of things about me that you don't know. Like my love for fruity pebbles, for instance.

<insert gasps, shock, and horror>

Yes, you read that correctly.  A nutritionist....who also loves junk food.  On occasion, people, settle down.  ;) 

You can throw a dart and find a "perfect" nutritionist.

You can see super skinny, salad eating health coaches all day long, if ya search the right hashtags. 

But between you and me…I’m kinda over that.  

And I don't believe in it anyway. It's fake and unrealistic and honestly, potentially damaging. We find ourselves striving to be PERFECT like our favorite health gurus, but I gotta tell ya....even they aren't practicing what they preach as often as you think. They just hide it better.  Trust me.

Of course, I too have had many days where I caved into "oh dear god my life is a mess so let's eat a big mac and pretend it will all go away" but those don't make it to social media. Because that would be wrong.  

Right? 

I mean, a nutritionist...who also loves junk food.  On occasion.  ;) That's unacceptable. That's inconceivable. 

Sooo, I marched to the tune of those other drummers, so as not to upset the masses. I put on my nutritionist hat and said, "Oh, but look at this here perfect, healthy meal!” instead of fessing up to my fast food faileo. I tried to be what I thought I was supposed to be. 

But between you and me, I'm kinda over that. 

I’m ready to let my freaky foodie flag fly once and for all. ;) I’ll be bringing you a nutritionist’s eye view on all my food adventures.  If it's a bowl of fruity pebbles, so be it. If it's about the delightful quinoa rosemary salad I just whipped up on a whim, darn tootin! If it's a flopped batch of macarons fresh from the oven, woohoo! If it’s a vacation to a new city and all the fun tasty treats I experience there…even bettah! I’ll put my own unique “Whole to Healthy” spin on it, but what I won't be doing...pretending to be something I'm not...trying to fit into a weird mold that is probably in my own head.

First of all, I don't deserve to live a life that’s not authentic in ALL aspects of my life.  And you don't deserve a half-assed human masquerading as a full assed nutritionist.  So to speak.  ;) 

I am extremely knowledgable in nutrition. I am an expert at making healthy meals taste and look AMAZING.  I know my way around the kitchen, and I have proven myself many times as a healer of sorts.  But I am so much more, and you are so much more. Why stop at just the “good” stuff? Why not revel in all the glory of the messy disasters too? Besides… your nutrition is only PART of what makes you healthy.  It's only a FRACTION of what makes you WHOLE.  Our total health is complicated and messy and wonderful, just like life, and I want to be along for YOUR ride.  I want to help you find that MIND.BODY.SOUL balance that seems illusive but is just around the corner, my friends.  

My "title" as nutritionist is only a tiny bit of what makes me a human. I hope you’ll see that my realness is just what you’ve been needing.  That I can also be a friend.  A coach.  An inspiration to authenticity. 

I have faults. I have issues. I have passions that may not make sense. And I love fruity pebbles as well as roasted parsnips and kale chips.  

I will write all my posts from the perspective of healing and wholeness, and my favorite emotion: happiness.  Because regardless of where you are now or where you want to go, the end destination is always happiness.  And we will get there together, through the wonky, the emotional, the ups the downs, the cheetos, the kale smoothies....all of it.  Because our lives are complicated and messy but oh what fun it will be to feed our happy and find HEALTH THROUGH HAPPINESS. And health through authenticity.

If any of this resonated with you...stay tuned. I've got a few fun tricks up my sleeve. If it didn't, that's fine too.  I want you to find the nutritionist/guru/healer that speaks to you MOST.  Even if (especially if!) that ends up being yourself. :)

I’d love for you to leave a comment!  And, if you'd like to be interviewed for my new PODCAST....whether you're just a regular ol’ health seeking foodie, or a fellow nutritionist with a sweet tooth...I wanna chat!  Let's get this conversation started and flip this whole nutrition thing on it's head.  

Because between you and me....I'm just gettin started.  xoxo

Phases of a narcissistic relationship

I've recently become aware of something called a narcissist.  I hadn't previously known much about this disorder, and many times I wish I still didn't know about it.  But, the reality of it is that at some point in our lives we will come into contact with one and it's best to understand what it is and how it can affect us...as well as how to avoid it like the plague.

This could be a parent/child relationship, a working relationship, or a romantic relationship.  There are different kinds of narcissists as well, and it's important not to lump just anyone who has a big ego into this category.

It's also important to understand what about you led them to you (yes our energies attract this) and what in you was Ok with being treated the way you were/what was drawn to this personality type in the first place. I'll cover that in future articles.

In this article I am going to highlight the 3 phases of being in a relationship with a narcissist.  Unfortunately, you won't know you are in this kind of relationship unless you're in phase 2 or later.  Because stage one is so euphoric and "perfect", we people pleasers/fixers/dreamers tend to fall head over heals with this person in stage one.  But, sadly (or luckily, depending on how you view it), it won't last...

Phases of Narcissistic Relationships:

**The Idolization Phase** (aka "lovebombing")

They are hyper-vigilant in their pursuit and will project the perfect image that their victim wants them to be. They are excessively caring, loving and attentive at this stage. They shower their targets with attention, compliments and literally sweep them off their feet.  It is likely that you will be presented with gifts, trips, special thoughtful acts and they will make you feel like you are “their soul mate” or that “they’ve never loved anyone this way before.”  

Narcissists need approval and lots of it. And they need attention and lots of it. (you’ll find them on lots of social media/posting many selfies carefully crafting the image they want people to believe.) This “new supply” you are providing gives them this attention…for now…and they use it to their advantage.

**The Devaluation Stage**

They become moody and agitated easily, blaming you for even the slightest transgression. They pick on your insecurities and highlight them under the guise of “helping improve your life”. You find yourself walking on eggshells, trying to avoid arguments.  The narcissist will be heard saying things such as "You're the only person who misunderstands what I say. You're totally over-emotional” or "You're the only person in the world I have these problems with.” The gift giving fades away and the gaslighting begins (making you feel “crazy” for your beliefs and causing you to doubt your own reality) They are never wrong, and you find yourself apologizing for things that are not your fault.  You may begin to see red flags and sense you’re in an emotionally abusive relationship, but most of the time you make excuses because “they are usually so loving” or “this only happens occasionally”.

**The Discard Phase**

It is almost baffling to watch the ease at which a narcissist can pull away from his partners. Many targets are left asking themselves, “Did he ever love me? Did I mean anything to him?” The narcissist discards you when your usefulness has run out. They are almost incapable of not being in a relationship and move on almost immediately, oftentimes before the other relationship has ended.  It will be as though the relationship never happened, and in some cases the narcissist will start discrediting the victim as a way to keep their “perfect” image in tact.  Remember, the narcissist is never to blame and will defend tooth and nail anything others deem inappropriate or wrong.

The ending of this kind of relationship can be very damaging and it's extremely important NOT to blame yourself or lower your self worth (especially if they moved on quickly with someone else).  It is very important to forgive yourself for "falling for it" and learn as much as you can to avoid it in the future.  Learn to LOVE YOUR DAMN SELF and get on with being amazing.  xo

Have you had experiences with a narcissistic relationship?  Comment below!

To die for cobb salad!

Here's just a quick post for the cobb salad I just posted today on instagram and facebook.  It's not really a recipe, per se, but the details might at least help you recreate it yourself!  It hit the spot.  :)

Ingredients:
Romaine lettuce/spinach
Hard boiled egg
Grilled chicken and venison
Avocado
Bacon
Tomatoes
Toasted, slivered almonds (a very key component, I must say!)
Green olives
Green onions
Black pepper

And that's pretty much it for the salad. Use whatever quantities of each you'd like.

I also made a quick sugar-free honey (well, honey-less) mustard dressing too!  I didn't measure (of course, ugh) but it's approximately:

1 T. yellow mustard
1 t. Rice wine vinegar
1-2 t. mayo
3-4 drops of plain liquid stevia (to taste!)
Lots of cracked pepper
And then I slowly drizzled in walnut oil until consistency and amount was right.  I think it was probably 1-2 T or so but it only made enough for one salad, so don't add too much! :)

Enjoy! xo

Depression and hitting the lottery

From the recent newsletter :  

Hey y’all!  Did ya miss me??? ;)  

I swear I did NOT fall off the face of the earth, but I sure tried to. 

Let me backtrack a bit…

You might recall I started this thing called the LEAP protocol about a month or so before Christmas.  As you know, if you’ve been reading these newsletters, I did amazing on it.  I lost 15 pounds in 5 weeks and many of my health issues that had been plaguing me vanished. 

But, as humans do, I struggled with the temptations of the holidays. And I fell victim to stress!  

>> Holy balls, it was stressful this year. <<

I am a single mom now.  And in addition to trying to grow my nutrition business, primarily raising two kids, care for two pets and manage a household, I run a seasonal company that gets super busy during the holidays.  I am also working part time to help support these crazy kids, and in the meantime attempting to be healthy by exercising and cooking everything from scratch! Oh, and I really, really hate winter. So you can say I lost my marbles a bit and ate my face off for a few weeks, thinking I’d hop right back on the LEAP train after the holidays were over.  

But the holidays came and went and I was getting deeper and deeper into depression. Like, woah. If you saw the video I posted on my facebook page, you already know I had become pretty suicidal.  It got really bad.  I wanted desperately to just end my “horrible” life. Of course logically I knew it would pass, but when you get into that dark of a space, it doesn’t matter. You can really only feel sad and worthless. You don’t want to talk to anyone. You don’t want anyone to help you.  I was convinced that I was a waste of breath and I actually found myself mad at my kids because they were what was preventing me from following through with it.  

Yep.  

My finances sucked. My romantic relationships were in the shitter. I was betrayed by someone I deeply loved and trusted. I had gained some weight back and didn’t think I’d ever get back on track. I was getting nowhere with my business. I was cold and miserable and my kids were eating Doritos for breakfast.  What was the point of going on? I was clearly failing at all the things.

But.

But…

There was that damn voice inside me. Telling me crazy shit like, “It’s all going to be fine.  I’ve got you.” and “You’re amazing and capable and need to be alive so you can change the world.”  I tried to ignore the voice as best as I could. I drank. I ate. I cried. I slept.  But, in the long run, obviously, that inner voice won. 

>> That fucker is relentless. << 

I finally got the courage to see my doctor. You should know that I am NOT a fan of prescription drugs.  I only take a natural thyroid medication and normally would recommend doing everything possible to avoid going on prescriptions (in fact, part of my work as a nutritionist is to get people OFF their medications), however, in this case it was literally life or death.   I started taking a new medication for anxiety and depression and within a week I was starting to breathe again. I wasn’t suffocating under my own heaviness anymore.  I started going to the gym.  I managed to get there 5 days, despite still struggling a little and hating the cold weather.  One week became two, and then two became three and next thing you know my business is on fire, my finances took a miraculous (i’m talking MIRACLES here, people) turn for the better, i’m back to losing weight, my personal relationships are better than EVER and my kids are only eating Doritos as snacks now. (hey! baby steps, people!) 

Once the deep depression subsided, I remember at one point I was lying on the bathroom floor, just allowing all the feelings to wash over me. And, I started cry-laughing hysterically. 

>> I wondered if I had officially gone crazy.  <<

Or had I just had the biggest realization of my life?  This overwhelming feeling of peace hit me like a ton of bricks and I remember thinking..no, KNOWING….that God (universe...divine...whatever you want to call it) has me. He’s holding me tight. Always has. Always will. And I can let go now.

Trust.

Love.

Be.

Everything is working out SO much better than I could have ever dreamed!

Happiness.

Faith.

Gratitude.

Now that the dust has settled and I’m on a regular schedule at the gym, I started back on the LEAP protocol.  I truly did feel amazing on it.  And I’m still studying to get certified as a LEAP therapist. So that’s all still a go!  But sometimes you just need to pause. Slow down and catch your breath.  And once you’re ready…hop back on that train.  

P.S. What's the lottery got to do with anything??, I didn't hit the lottery, but lately my life sure feels like I did!  Happiness, love, amazing friends, beautiful opportunities and a rich life full of magic….feels like hitting the lottery to me!  ;)

{{ You’re Stronger Than You Think }}

No, I’m not a size 2. I don’t always eat what I’m supposed to. I have curves. I'm not even close to perfect. (Don't want to be! I'm too damn good of a baker to even pretend like I could be! )😂 ;) )🍪)

But guess what?? I'll never. EVER. stop working for a stronger, more fit body.

I’ll never stop trying to be a better me.

I’ll never stop working for a richer spiritual life.

I'll never stop working for more challenging experiences and deeper relationships.

If there’s one thing I've learned this year (already!) it’s that I'm quite the fighter. I can get super depressed. I can wish I wasn't alive. I can be betrayed by someone I loved and trusted. I can hit rock bottom...but I just keep going.

One breath at a time.

One foot in front of the other.

One day at the gym after the other.

One small improvement after another.

And the reward for not giving up? Self confidence. A deep knowing that no matter what comes my way, I am stronger than it is. A love for myself like I’ve never had. And so much inner peace. 🙏

I don't need to compare myself to anyone but me. I'm a better version of me today than I was a year ago. And next year I'll be even better. And that’s all that matters.

I’ll never be perfect, but I am unstoppable.

Watch me.

(And P.S. You're unstoppable too! <3 )

»»»--- HEART to HEART -----»

For those of you who don't know....hearts follow me. 

❤

About 2 years ago, I asked for a sign, and since then, hearts literally show up everywhere I go. Not just actual heart shaped things, but things that accidentally look like hearts in nature. I take them as a good sign that I'm on the right journey.

From time to time I'm going to share one of my heart finds, along with a personal heart to heart story for you as a way to show you how much nutrition and health are affected by our "story".

I'm a master nutrition therapist by trade, but if there's one thing I've learned BIG TIME this year, it's that nutrition is just one *teeny tiny* part of the health equation.

So I'm going deeper. I have a lot more to offer than just nutrition advice. We are much more complicated than what our "diet" looks like. Amiright?? Let's talk about those things.

»» Let's go beyond the green smoothie. ««

I want to hear your stories and find out what feeds YOUR happy.

For example, this photo today is probably one of my favorite finds even though I have over 600 heart photos and just saw this one a few days ago. I was standing in the right spot, with just the right point of view, and two completely different pieces lined up to form a heart.

It was taken at my gym.

I say *my* gym for two reasons: I work there as a nutritionist, but it has also become a place where I found my strength. Not just the obvious muscle strength, but the ever elusive internal kind. Ahhh. 🙌

I haven't always been a "gym rat", in fact most of the time I exercised my excuse muscle more than anything else. But because I am always striving to be better, and determined to be stronger, emotionally and physically, than ever, I've managed to create a habit of hitting the gym 5-6 days a week for the first time in my life.

»» And I'm freaking proud of that. ««

It feeds my happy. It's nourishment for my soul. The obvious physical effects are one thing....but the internal confidence and belief in myself are priceless. ❤

What are you doing to conquer your demons and become a better you? Are you striving to become the best version of you or have you given up hope? How can I help you feed your happy? 

Big love and magic!  ~ Christy <3

✨

I hired a Dietician!

So, if you follow my facebook page, you already know that I'm going to be doing the LEAP protocol and MRT test. Just had the blood test a few days ago, so I'll be getting my results in about two weeks. My lovely dietician is Courtney Rinehold of Rinehold Nutrition. Yes, I'm a nutritionist and I just hired a dietician.  Crazytown, right?  She's so amazing though, and the only one doing the LEAP testing around my area. We discovered this on our way to a buddhist temple to meditate a few weeks ago. I'll save that story for another blog. ;)

Anywho, you might be wondering what the LEAP protocol and MRT testing is. I'd tell you, but it's a little too sciency for me this early in the morning and I wanted to just bust this blog out super quick like, so I'll give you the official version at a later time.  But for now, the gist is: certain foods cause inflammation in the body.  Each person has different foods that do this.  Sometimes those foods can be tricky tricky healthy ones, like spinach, salmon, basil, lettuce, almonds etc.....which is just mean!  This inflammation leads to ALL THE THINGS that could be wrong with you.  IBS, Crohn's, aches and pains, depression, fatigue, migraines, weight fluctuations...the list goes on for days.  The goal is to remove those inflammatory foods for a certain amount of time until your body heals, inflammation goes away, and then you can gradually add these foods back in to a degree that won't trigger the inflammation again. Easy peasy, right?  Probably not.  I am going into this assuming all my favorite foods are what's causing the inflammation, but with Courtney's help, and my own foodie creativity, I should be fine.  Plus, I'm kinda desperate and this is fascinating, so here we go.

My main reasons for doing this testing are as follows:

1.) I can't seem to lose weight.  Scratch that. I can lose the weight, but I am really struggling with staying on a healthy diet that will actually help me lose the weight.  This could possibly have to do with how inflammation is affecting the communication between my brain and the hormone leptin.  Food addictions and cravings are all part of this equation.  See this article HERE. So, let's say my go-to healthy/clean eating foods are THE PROBLEM. Well then that would explain the vicious cycle of starting a clean diet, and falling right off within a few days.

2.) SOFA. KING. Tired.  Like woah.  So tired.

3.) Hashimotos.  Yes, I have had hashimotos for about 20 years, but this whole inflammation thing is connected and can only improve this condition, which will only improve everything else, like metabolism, immune system, fatigue, etc.

4.)  Bursitis in my leg and plantar fasciitis in my foot. Did I mention I'm 90?

So those are MY top reasons for doing this testing.  It's not cheap and may not be covered by your insurance, so I don't recommend you get this unless you're serious about it.

I'll be following up in two weeks after the results are in, and will keep you informed of what I'm eating and how it's all going. If you have any questions, let me know!  If you've done this before, I'd love to hear your story too!

In the meantime, let's all say a prayer that sour cream isn't one of my NO foods, mmmkay??  Thanks!  xoxo

Gluten free class at Cancer Services of Northeast Indiana

Hey, errybody!  Long time, no blog.  :D  Sorry about that, life snuck up on me. But, let's get right to the point, shall we?  I am a Master Nutrition Therapist, in case you don't know. And when I get the chance to spread the nutrition love, it's always very rewarding.  Like last night, for example, I held a gluten free cooking class for Cancer Services of Northeast Indiana.  The room was full of people eager to soak up the information I had for them...and even more eager to eat all the foods.

Like these Easy Paleo Tortillas and veggie noodles for example:

The oohs and ahhhs I was getting from just veggies sautéed in olive oil and sprinkled with a bit of salt and pepper was amazing. You'd think I had served them a 5 star meal.  And that is always music to my ears.  Veggies are good. Sometimes you just need to get creative with em.

The tortillas are great for sandwich bread replacement or any kind of burrito. And they're ridiculously easy to make.  And the veggie noodles cook up in no time, if you're looking for some quick, easy meals to make during the week (or even prep ahead!  These can both be made in larger batches and used throughout the week) look no further.  The kids will even have fun helping you peel them, which will (hopefully) lead them to want to eat some!  ;)

The julienne peeler I prefer can be found here. But you can find different ones now at most major grocery chains, I believe.

If you try these tips, let me know!  I'd love to hear what you think.  Happy eating! <3

________________

Do you want me to come to your place/company and teach a healthy cooking class?  Contact me for rates!  260.580.2759

Oh, sugar.

Quitting sugar is just plain silly. 

Why would anyone consciously give up sugar?  I mean, it’s TASTY.  Right?!   It makes all of our foods even yummier.  When we’re sick, when we go to the movies, when we go on vacation, when we celebrate holidays…sugar is always there to comfort us. What could be so bad about all that?

But there’s a dark side to sugar.  And I’m not talkin’ brown sugar. 

For starters, sugar is addictive. Studies have shown that sugar can be 8 times more addictive than cocaine. That alone should scare you, but wait, there’s more:

Sugar suppresses the immune system

Consuming too much sugar reduces the immune system’s ability to respond. White blood cells struggle to attack and destroy the bad bacteria in the body, even after just 75-100 grams of sugar. White blood cells can mistake sugar for vitamin C, due to their very similar chemical structures. As the cells pull the sugar into the blood stream (thinking it’s vitamin C), the blood gets over saturated with sugar and weakens the body’s natural immune function by 75%!

Sugar leads to heart disease 

Studies on sugar have now shown that it causes more heart disease than fat. It increases blood sugar, lowers HDL, raises cholesterol, and triglycerides and can increase inflammation, which is linked to heart disease. 

Sugar contributes to depression

Too much sugar can actually reduce the production of endorphins, leading you down a path to depression. Which is ironic, given that in the beginning you get a rush of endorphins and a mood boost from eating sugary foods. This is one way that sugar becomes addictive. It creates a vicious cycle of constantly looking for that endorphin rush, that never really lasts.

Sugar can age your skin

Collagen and elastin (what makes your skin young and elastic-y) are damaged when too much sugar is consumed. This leads to aging skin. No bueno. 

Sugar leads to tooth decay

9 out of 10 dentists weren’t foolin’.  Eat sugar, get cavities.  End of story. 

Sugar increases chances of obesity

Sugar tricks your metabolism and makes you want to eat and eat and eat.  Your usual hunger cues aren’t functioning properly and this leads to overeating and, therefore, weight gain, and eventually insulin resistance. 

And other fun stuff:

Sugar causes cellulite

Sugar causes mood swings

Sugar causes bone loss

Sugar raises insulin

Sugar feeds cancer

“It’s not the couple of teaspoons we’re stirring into our morning coffee, but the sweetened additives hidden inside processed foods — even the seemingly healthy, low-fat ones like cereal and tomato sauce — that we eat every day.” 

~ Dr. Mark  Hyman

Sugar is highly processed with absolutely no nutritional value at all.  The only single benefit you get from sugar is taste enhancement.  Unfortunately, white sugar is in everything and can be hiding in your foods under disguises like these:

anhydrous dextrose

brown sugar

confectioner's powdered sugar

corn syrup

corn syrup solids

dextrose

fructose

high-fructose corn syrup (HFCS)

honey

invert sugar

lactose

malt syrup

maltose

maple syrup

molasses

nectars (e.g., peach nectar, pear nectar)

pancake syrup

raw sugar

sucrose

sugar

white granulated sugar

*source: choosemyplate.gov

The American Heart Association recommends only 100 calories a day (about 6 teaspoons) from added sugar (those not occurring naturally) of women, and men should have only 150 (9 teaspoons)  How much are you consuming?

Common hiding places for sugar:

Salad dressing, bread (even multi grain and whole wheat!), ketchup, spaghetti sauces, canned fruit, applesauce, granola bars, fruit snacks, muffins, instant oatmeal, yogurt, salsa, crackers, cereals, most processed foods and beverages. 

Ok, so you’re convinced that you want to give up sugar, now what?

Cravings and withdrawals are inevitable. It’s up to you how fast and dirty you want to do this.  If you trust yourself, and you’ve got amazing will power, then you just go ahead with your bad self and go cold turkey.  Watch for at least 2-3 days of sluggishness,  headaches, crabbiness and possible flu-like symptoms, depending on your level of previous sugar consumption. But, if you’re more like me, and you’re a big wimp, go ahead and baby-step into this. Pick the number one thing that you definitely think you’ll struggle with giving up (for me that’s my cup of hot black tea with milk and 2 teaspoons of sugar, for you that may be one piece of dark chocolate a day) and just allow that one thing for now.  Be extra cautious of all the other sources of sugar, and avoid those.  Then, gradually, as you feel stronger, start to reduce your sugar to completely zero.  This may take you a few weeks, to two months to do, but whatever keeps you going towards your goal is good enough for me.  

Tips on curbing those cravings:

Cravings are normal!  And sometimes they are more of an emotional response than a biological response.  We are attached to foods because they make us FEEL good. They comfort us and remind us of a happy time in our lives.  By taking out sugar, you may feel like your security blanket was taken away, too.  So, instead of turning to sugar, reach for higher fatty foods instead.  And I don’t mean french fries or chips. I mean the healthy fats. The fat tricks our bodies and minds into thinking we’re getting something “bad” for us, so it fulfills the emotional need, but doesn’t send us over the edge metabolically, like sugar does.  Good fats are critical for hormones and cellular development, makes you feel full, and are great for complexion, so it’s a total win-win.  

Good fat examples:

Avocado

Nuts

Nut butters

Seeds

Coconut oil

Coconut butter

Olive oil

Olives

Walnut oil

Hempseed oil

Grapeseed oil

Fatty fish

Eggs

Full fat greek yogurt

Full fat goat cheese/blue cheese

Full fat, organic/raw milk

*Pay attention to your cravings.  If you find you’re craving chocolate specifically, you may actually have a magnesium deficiency.  Some nutritional deficiencies can trigger specific cravings.  Just note what you’re craving, and keep an eye on it.  

Sweeten your foods naturally, with these options:

Cinnamon. Specifically vietnamese cinnamon, can give you the sense that you’re eating something sweet. Add it to green apples, oatmeal, salads, yogurt…anything you want!

Berries. These can be mashed and/or heated to add as a topping to cereals, waffles/pancakes, homemade ice cream, etc. They really add a nice sweetness, without any guilt.

Dates. I especially love the medjool kind for some reason. They’re so nice and fat. You can blend them up in a smoothie, or puree with some nuts for a quick energy ball. They are high calorie though, so if your goal is to lose weight, go easy on these.

Licorice Root tea. Licorice root is naturally sweet and the tea is especially nice during the colder months.

Stevia. This is a naturally occurring sweetener.  I am not a huge fan of the aftertaste, but some people don’t mind, and depending on brand and kind (it comes in both powder and liquid) it can be tolerable.  Give it a try and experiment with it, you might find it works for you.

Coconut butter. One of my favorite snacks. It’s very mild and nutty with just the right amount of sweet. I may or may not eat it by the tablespoon.  But it’s so full of lots of healthy fat and fiber that you can add it to anything without feeling like you’re cheating!

100% organic maple syrup. I love adding this to salad dressings or drizzling on nuts and baking for a sweet snack.

Raw organic honey. Not only does this lightly sweeten your foods, it has antibacterial, antiviral and antifungal properties. 

Yacon. This is a lovely sweetener that reminds me a little of molasses. It’s a great alternative and helps support digestion and regulate blood sugar! It’s also a good source of prebiotics and has been shown to aid in weight loss!  

Coconut Sugar. It has a much lower glycemic index than white sugar. It also has a unique flavor and is great for when you need just a little more sweetness.  It adds some nutrients such as iron, calcium, potassium and zinc, which is bonus. 

9 steps to sugar-free!
1. Plan ahead - Giving up sugar can be stressful and difficult, so timing is important.  Most people start diets on Mondays, but I don't really recommend that for giving up something like sugar. You will have withdrawals (fatigue/headaches, etc) and you may not want to go through that if you work and want to keep your job.  Starting on a weekend when you can rest and get some support might be best!

2. Eat a ton of veggies - the fiber will keep you full, plus all the benefits from the nutrients you’ll get. Fill at least half your plate with veggies, and focus on the green kind!

3. Drink lots of water - drinking water keeps you full, but also hydrates you and flushes out toxins. Add lemon, mint or cucumber for something different. 

4. Try new sugar-free recipes - don’t get bored. Try new recipes and experiment. 

5. Get a support group - going it alone is no fun! And you’ll have a higher chance of succeeding if you have others to lean on.

6. Start your day right - don’t skip breakfast, and try to eat as close to waking up as possible.

7. Remind yourself WHY you wanted to quit - you’re doing this for a reason. Don’t give up!

8. Don’t let yourself go hungry - eat 5-6 smaller meals a day to keep you from caving in.

9. Exercise  - the endorphins you get from exercising can help replace those you used to get from sugar. Plus the added bonus of burning calories, of course. 

If all else fails…..pray.  <3 

*source: Doreen Virtue

Here are some great recipes to try:

Super Thick Strawberry Milkshake
http://chocolatecoveredkatie.com/2011/09/16/super-thick-strawberry-milkshake/

Mocha Banana Frappuccino (vitamin D is optional)
http://blog.wellesse.com/blog/vital-to-health-and-wellness-blog-2/delicious-mocha-banana-frappuccino

Food Babe's "Valentine Kisses" (can be made any shape. does have maple syrup)
http://foodbabe.com/2013/02/14/valentines-day-kisses/

Sugar Free Lemon Poppyseed Granola

http://brittanyangell.com/sugar-free-lemon-poppyseed-no-grainola-glutengraineggdairy-free/