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.  :)

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

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

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/

Food is heroine. And other fun stuff.

This was written about 3 1/2 years ago.  I no longer struggle like this, but it was very real at the time.  It's sad that food has this effect. I would love to know your thoughts in the comments!

Recently I’ve had some time to reflect.  I’ve always liked looking at both sides of an issue, but rarely ever get to actually feel both sides of an issue.

For example, I’ve been on antidepressants before, and knew that at that time I didn’t have a choice.  I felt like it was the only logical next step in a roller coaster situation that I knew nothing about.  Fast forward thirteen years later, and I know more about hashimotos thyroiditis and depression than I ever wanted to know.  I haven’t taken antidepressants in twelve years, and am doing everything in my power to avoid it.  However, since I had been on them, and also felt like I needed to be on them at the time, I can truly feel both sides of that issue.  While I believe you can stay off of antidepressants, and can certainly get off of them if you’re already on them, I do value that they are absolutely life saving in certain specific circumstances.  Had I never been on them, I may not have ever been able to have the sympathy that I do have for those people truly in need of some medically assisted mood lifting. 

Similarly, now that I have sore ankles, and aching knees, and tight muscles – all from not eating right and not exercising – I am seeing a new side to a different issue. I’ve made judgments. I’m not proud of them. I’ve seen overweight people in a motorized shopping cart and thought, “How lazy.”  I never once gave a thought that it may be beyond their own control.

I also have a friend with a sister who has MS. I’ve tried to help in any way that I can by researching for her. We’ve stumbled across a few articles that indicate eliminating artificial sweeteners, and potentially even gluten, can have enormous positive effects on MS symptoms.  She tried giving up her beloved Diet Coke for a weekend, only to surrender to its grip before 24 hours was up.  Her words were essentially, “I’d rather die than give up my diet coke.”

Who wouldn’t cringe a little when hearing those words?  Who in their right mind would ever even say those words?  How could you possibly ever put food above your health?  Or putting diet coke above a life without a mother for your kids?

But, here I am.  Weighing in at a life altering 193, with pains, and critical health issues that could easily lead to my death, or at the very least a less than full life. I have chosen cheetos over my very own life.

I am no different than those people I have judged. I can feel both sides.

If you’re 20 pounds overweight, or 200 pounds overweight, what really is the difference?  Where does that line stop? If I can’t stop eating these foods that are slowly killing me, then who’s to say I won’t be the one riding that motorized cart? I’ll be the one holding up the line at the zoo, because I had to lean on the railing and catch my breath after 3 stairs. 

Where does that change occur, and how the hell do we stop it?  I’m serious. I’ve been working out with a trainer. I have all the skills and recipes it takes to be a healthy eater. I am a great cook. I’ve eaten healthy and organically and maintained a fairly decent weight for most of my life, and yet here I am again. And, there I was today.  Like a crack addict.  I may as well be a heroin addict with a needle dangling from my arm, the way I ransacked my house looking for a hit.  Ooh! A stash of skittles….a mini crackle bar from Halloween…laffy taffy will even do the trick in a pinch. I glanced around corners, making sure my husband wasn’t looking.  I shoved that candy bar entirely into my mouth and instantly felt the drug coursing through my body. 

First, it’s the frantic search for the drug your body is screaming at you to find. Your brain has convinced you somehow, any way possible, to go looking for it.  

Next, it’s the sneaking. Making noises to drown out the sound of wrappers being opened.  Or, you hide in a room far from everyone else and down the goods before they know you’re missing.  Hiding the wrappers is an art all its own. I’m really good at hiding my traces. It scares me.

Then finally, it’s the glazed over look in the eyes, after the drug has entered the body. You relax. You smile. You feel good. For a moment.

The most hysterical thing?  Right after you’ve eaten something…while the drug is still in your blood stream…you say to yourself “That’s it. I’m never. doing. this. again!!”  

Cut to two hours later when the drug is leaving your system, and you’re digging in the bottom of the fucking garbage can again, for that little bit of chocolate you thought you were done with. 

Some berries.

I have something that I need to get off my chest.  I've only been in nutrition school for 3 years now, but I've been a dieting fool for as long as I can remember.  Not only have I dieted, lost weight, fallen off "the wagon", got back on, lost the weight *again*...repeat, repeat, repeat, but I've seen countless friends and family members do the same thing.  I've also worked in the weight loss and wellness field and heard similar stories from all of them, not to mention from my current clients. There’s something seriously wrong with this picture.

There’s no secret that the obesity rate in our country has reached epic proportions, but the bigger problem, in my mind (and most likely a culprit of it), is the dieting epidemic.  All too often we start a diet, only to abruptly end it when we feel like we've failed. We couldn't sustain this way of eating long enough to reach our weight goals, let alone for a lifetime. Then, where do we go? Some sort of "diet wonderland" that rests magically in the middle of perfect and horrible?  Nope, we end up going right back to where we were eating before: Crapville.

Recently, I've read two blog posts by a local physician who leans heavily towards a paleo way of eating, and the wording he used bothered me. He suggested that the vast majority of people should be eating "grass-fed meats, wild caught fish, nuts, and seeds, with carbohydrate sources only from vegetables and some berries". Honestly, I don't care what any one particular person eats. If they are healthy and successful at keeping up that way of eating without feeling deprived or without having to restart week after week, then more power to them. Had these blogs been directed to a paleo community I wouldn’t have thought twice, but these blogs were directed to the general public. A public that is already overwhelmingly confused with what is “right” and “wrong”.

Our country does not have a fruit eating problem.  I don't even think we have a grain eating problem, technically.  And no one that I know has a protein deficiency, that's for sure. What we do have is a country that doesn't eat ENOUGH fruits, vegetables, and healthy whole grains.   But, most people that I know, past and current clients included, DO have a vegetable and fruit eating deficiency.  So, when a doctor recommends "some berries", like that's the only choice of fruits, it really bothers me. And here's why:

I don't know the exact percentage, but I'm just going to go out on a limb and say that well over half of this country is eating Standard American Diet (SAD). If you don't know what this is, it's basically all packaged, heavily processed foods with an emphasis on fast foods, soda pop, white breads, white rice, white pasta and lots of transfats and sugar.  Telling someone who is currently eating SAD to only get carbs from "vegetables and some berries" makes we want to scream that this is what's already wrong with the world!!  This is no different than when I tried to just eat grapefruit to lose weight, or when I tried the atkins diet, regrettably.  If it's too strict for me to do long term, then it certainly isn't something to START OUT with.  If my client is on a SAD, I would gradually get them to eat more and more veggies and eliminate some of the obvious bad habits, like fast food and pop on a daily basis. As they feel healthier and stronger from this change in foods, their taste buds will change and they'll start to desire even more healthy choices.  As eating more veggies becomes easier for them, then, and only then, would I recommend tweaking other areas of their food plan.  I want to empower my clients and make sure they feel in control along the way.  I don't want them caving in after 3 days and giving up completely, only to return to their daily junk food.  When you tell people in general to follow a diet, such as the paleo diet, or any restrictive diet for that matter, you are telling them (especially when a doctor or nutritionist is saying this!) that they can only be healthy if they follow this exact course.   I am here to tell you that isn't the case.  If you are already eating as clean and healthy as you possibly can, and you are STILL experiencing health concerns, and you've met with your physician to address underlying metabolic issues, then it is possible that you can start getting more restrictive with your food.  As you clean up your diet, these choices will not seem as overwhelming, and will therefore be more attainable. Most people can reach their desired health without getting that restrictive, however, so why start with the hardest possible answer?  

I have seen COUNTLESS clients get OFF medications while still eating...wait for it....GRAINS.  Gasp!  I know!  The horror!  I am not a doctor, but if my client can get off the diabetic medication that he's been taking for YEARS, while still eating a diet that he can sustain long term, even if it contains the dreaded grains, then I'm more than ok with that.  Don't shame him into thinking that he's not good enough because he ate more than just berries, or god forbid, had a paleo-ized dessert, or some brown rice.  

Moral of the story:  Treat the person where they are, not at the finish line.  Be responsible with your "health" recommendations and know that not everyone reading your blogs is as strong as you are, or in the right mind set.  They will get there, but on their own time. So, eat those berries, but don't hate yourself if you end up eating a few oranges....a kiwi....or even a watermelon or two.   And if you need a Paleo cupcake, made of coconut, eggs, raw honey and grass-fed butter, just to keep yourself from completely falling head first into a box of Krispy Kremes, then get with me. I can hook you up with a good whole-foods baker. 

Lose the wagon. Walking is better for you anyway. 

31 Days of December challenge, plus a SALE!

Happy December to all!  This month is always my craziest with my other business (DipSticks Gourmet Pretzels), so what would any normal person do?  Make it even crazier!

I am not only introducing my first ever workout challenge for the whole month, but I'm also offering a big discount on my nutrition services!  I want each and every one of you to have ZERO excuses for not staying healthy this holiday season!

Ok, here is the 31 Days of December challenge.  Treat it exactly like the 12 days of Christmas.  For example, on the first day of December, just do that exercise.  On the second day of December, do day 2 *and* day 1.  On the third day of December, do day 3's exercise PLUS day 2's exercise, PLUS day 1's exercise....and so on and so on until you have 31 days to do all in one day!  HEY! I said it was a challenge!  :)   And please!  If this is too much for you, or if it's too easy for you, feel free to adjust it to suit your workout needs.  This is mostly for fun and to make sure you are all active at least one time per day during December! I created this to be easy to do for any fitness level, and to do from anywhere, with not much special equipment. You need a jump rope, some weights (optional) and a box or stairs to jump on, and that's it!  Have fun with this!  I'd LOVE to see some videos of you guys doing this, too.  How fun would that be?!

Ready.....Set.....Go!

Day 1: 1 minute jumping rope

Day 2: 2 box jumps

Day 3: 3 side push ups

Day 4: 4 reverse crunches

Day 5: 5 burpees burping (hee hee)

Day 6: 6 toe raises

Day 7: 7 bicep curls

Day 8: 8 V-up sit ups

Day 9: 9 falling push ups

Day 10: 10 box jumps

Day 11: 11 plank jacks

Day 12: 12 star jumps

Day 13: 13 rapid squats

Day 14: 14 triceps dips

Day 15: 15 second side planks

Day 16: 16 reverse crunches

Day 17: 17 speed skaters

Day 18: 18 mountain climbers

Day 19: 19 jumping jacks

Day 20: 20 second sprint intervals on the treadmill (try to do 3 sets)

Day 21: 21 walking lunges

Day 22: 22 side push ups

Day 23: 23 bicycle crunches

Day 24: 24 butt raises

Day 25: 25 push ups

Day 26: 26 arm circles

Day 27: 27 leg lifts on each side (use weights if you want)

Day 28: 28 Russian twists (use a weight or weighted ball if possible)

Day 29: 29 jump squats

Day 30: 30 second plank
Day 31: 31 stair step-ups

If you don't know what any of these exercises are, they can all be found on google, or you can contact me for more direction.

Now, for the nutrition services discount.  I am going to waive the initial 2 hour consultation fee (a $150 value!)  for anyone who signs up for 3 or more private sessions with me. This can be ONLINE as well as IN PERSON.  The online clients have different steps to follow, but the support and information is the same.

IF you are interested in these services, please check out my site, decide how many sessions you would like, and email/call me to get set up!  Easy peasy.


Let's recap:
Fitness challenge
Nutrition services discounted
Daily ramblings on nutrition, fitness, and fun on the ol' FB page
Private motivation group on FB
Fort Wayne support group meetings

I'd say we've got all of our bases covered!  Let's do this!!  Let's show the holidays who's BOSS!!

Clean eating meal ideas

This month I'm going to really buckle down and focus on my clean eating principles.  5-6 meals a day (every 2-3 hours), whole foods only (no preservatives!), drink a crap load of water (12-16 glasses!) and combine a complex carb with a protein at each meal.  That is something I haven't really done in a while.  So, I've made a list of some of my own go-to meals. Keep in mind these can all be varied and changed up based on your own tastes, as well as your own personal food beliefs (vegan/grain free, etc), so just use these as a guideline.  If you have others to share, I'd love to hear them!

Happy Clean Eating!  <3

Breakfasts

Green Lemonade

Hard boiled eggs with fruit or raw vegetables, or chopped over whole grains

Rice and shine cereal (or any hot grain cereal) with fruit, honey/stevia and spinach (finely chopped!)

Fruit salad with hemp seeds

Eggs and sautéed veggies

Eggs over easy with gluten free toast

Almond flour pancake with fresh fruit “syrup” (mash and heat any fresh berries/fruit)

Sweet potato hash browns, eggs

Sautéed veggies with walnuts

Black beans with greek yogurt, salsa, green onion, fresh cilantro

Greek Yogurt and berries, with nuts

Raw buckwheat cocoa puffs cereal with almond milk and bananas

Egg “burrito” (two scrambled eggs cooked like an omelet, but roll your pre-cooked veggies inside for a burrito-ish meal) top with greek yogurt/sour cream/cashew sour cream, salsa and avocado!

Snacks

Raw veggies, avocado dip (mashed avocados with seasonings), hemp seeds

Smoothie (fruit/spinach), protein source: cheese sticks or yogurt in smoothie

Greek yogurt, honey, almond slices, berries,  protein powder

5-6 Medjool dates with raw walnuts tucked inside

Handful of any nuts with fruit and/or veggies

Greek yogurt with nut butter and bananas

Celery, carrots and apple with nut butter

Hard boiled egg, cucumbers (or any veg/fruit)

Roasted or steamed squash/sweet potato with cinnamon, agave/honey/stevia and chopped nuts

Sliced tomatoes, goat cheese, basil, balsamic vinegar and olive oil

Cucumber, tomato, red onion salad with rice wine vinegar and grapeseed oil, salt/pepper

Black and green olives, cheese stick or nuts

Romaine or iceburg leaves with nut butter or hummus, rolled up

Deviled Eggs (two hard boiled egg yolks, greek yogurt or homemade mayo, mustard, garlic powder, salt, pepper, paprika)

Lunches/Dinners

Marinated, grilled Portobello mushrooms with goat cheese, and grilled veggies

Organic Corn tortillas, grilled veggies, greek yogurt (or cashew sour cream), salsa, guacamole

Fresh salad with lots of veggies, add nuts, meat, or hemp for protein

Greens with walnuts, dried cherries and goat cheese or blue cheese

Large fruit salad with spinach, almonds, hemp seeds

Taco salad with walnut “meat” (or real meat)

Quinoa stuffed peppers  (pine nuts, zucchini, onion, mushrooms, quinoa)

Whole grain tortilla (preferably brown rice or organic, sprouted whole wheat), spaghetti or pizza sauce, any 

sauteed or grilled veggies, mozzarella cheese. Broil until melty!

Any soup!  Soups are a great way to get your veggies in. Protein sources can be beans or meat.

Quinoa pasta with olive oil, garlic, any veg, or with marinara sauce

Grilled or pan seared haddock with sautéed veggies (your fave!), served on hemp seeds or brown rice, quinoa, wild rice, etc.

Tacos (organic corn shell, lots of homemade quac, fresh lettuce, organic salsa, meat or beans of your choice)

Spaghetti squash with grilled chicken, olive oil or marina sauce, fresh chopped veggies,  sprinkling of white wine vinegar

Protein of your choice with mashed cauliflower and roasted broccoli

Roasted sweet potatoes, greens salad with pine nuts

Salmon (grilled or baked), on a bed of hemp seeds, grain of your choice, or any sautéed greens, with salad  or roasted/grilled veggies.

Grilled chicken on bed of lettuce with lots of veggies, slivered toasted almonds, honey mustard dressing

Indian butter chicken with brown rice or cauliflower rice

Veggie stir fry with any protein source

Cauliflower crust pizza
Any seafood with veggies!

The end of the Paleo-rific era

If you missed the first half of my Paleo diet study experiment, check this out first! 

The last two days of my Paleo experiment certainly didn't go as planned.  On Friday, the 29th day, a huge, crazy storm swept through my area and blew out power in over 80,000 homes, ours included.  So, appropriately, my caveman study ended without electricity.  In fact, we didn't get our electricity back until 3 days later.  We are fortunate enough to have a gas stove, so we were able to cook some things, but we were very limited with our options.  I made the best choices I could those final days, but ultimately on the last day, I ate whatever was easiest.  This included a few "off-paleo" healthy things, like quinoa pasta, and a few not healthy under most circumstances things like pizza and bread sticks.  Sure, I could have picked the meat off, or just made a salad, but there were other more important things to focus on, and frankly I didn't think one day would make a major difference in the grand scheme of the entire study.

But, here's the interesting part.  Prior to doing the Paleo study, I ate a pretty clean diet. Sure, I ate a lot of baked goods and super heavy, creamy, cheesy things, but I made them all from scratch. I used organic unbleached flours, organic cane sugar, organic creams, I avoided gluten where possible, never drank sodas, rarely ate fast food, etc, etc, so while the calorie load wasn't ideal, I certainly could have eaten way worse than I did.  Ironically though, on weekends when we would have our one meal out at a restaurant (or carry out pizza, as usually was the case), I *always* got an upset stomach. Every. Single. Time.  It was like clockwork. I just assumed this was because of my clean eating during the week.  Maybe the grease overload, or the preservatives in the foods didn't agree with my normal way of eating.

Here's where it gets weird.  On Paleo, I ate even cleaner!  And I ate this way for 29 whole days!  You'd think that eating that pizza would have made me completely keel over in pain. But I felt nothing!  For the first time in forever I had no tummy issues after eating out.  I honestly have no idea what that means. My only thought is that perhaps my gut healed and now I can tolerate other things better?  Your guess is as good as mine, but it is definitely fascinating to me.

As for the basics, I lost 10 pounds during the 30 days. I attribute this to a few things.  First, I was carrying enough extra weight that any dramatic change in eating would have triggered this weight loss, and by cutting out the grains/dairy/sugar, I cut out a huge chunk of what I used to eat.  So, I don't necessarily give credit to the Paleo diet specifically, but the Paleo diet is a very clean way of eating. And, I didn't cheat, which of course would help make any diet a success.

Keeping in mind that weight loss should not be the only factor to determine a successful diet plan, I kept track of other factors as well. I knew I wanted to monitor pH levels, as mine have been in the basement for quite a long time, and I want to see it up in the lovely green shades of alkalinity.   My urine pH level did not really budge at all while on Paleo. It would go from 5.0 to 5.5 mostly, which is very acidic. Maybe it got to 6.0 two or three times, but would be back down to 5.5 the next morning. (for reference, early morning urine pH should be 7.2 or higher) By day 28 I had lost hope of any lasting alkalinity occurring, however, it may just take longer than 30 days to reflect that kind of change. I also know that for some people, a paleo diet has actually improved their pH levels, so this is just my experience only, and may not be true for all.

According to my home scale, my body fat percentage went up quite a bit in the initial days of the diet. I am not even remotely going to consider listing my actual numbers, but it went up a whole percentage in the first 4 days, then very slowly went back down to where it started by day 30. In other words, I never lost any body fat on this diet, if my scale is accurate.

My energy level was ok.  I cannot say that I ever felt unbelievably good. Most of my notes have "super tired today" on them. There were two times during the entire 30 days where I actually wanted to exercise.  And, most notably, when I did a lower body workout using weights, I was very sore for two days, and so tired that I had to go to bed at 8:00 one night.  It was like my body shut down to recover.  I have never had that happen before. And yes, I was getting plenty of protein.

This is where the TMI comes in, so skip this paragraph if you don't want to know about my bodily functions, mmmmkay?  I will spare you all the gory details, but during these 30 days I have had more "number 2" issues than any other time in my life.  From too often/runny and burning to not enough/hard and painful.  Most days were somewhat normal, but the abnormal days made this experiment less than fun. I tried to adjust my fiber intake to fix things, but other than that I couldn't see why I was having so many difficulties.

Other things that I noticed while on the Paleo diet:
After about day 4, I never had much of an appetite. Some days I had to force myself to eat.

My hair seemed to be falling out much more than normal.

I really didn't crave anything. I never missed grains even once, which was interesting to me.  I did miss dairy on occasion, but dealt with that by making alternatives like cashew sour cream or banana "ice cream". On the 25th day of the study, I did have some unbelievable cravings and fatigue.  I went to bed early and woke up the next day feeling refreshed. I had gotten up to pee 4 times during the night, and was down 1.5 pounds that morning. It may have been some kind of detox, but the energy I felt that day was short lived. I was back to feeling pretty tired the rest of the study.

Overall, I am not against recommending the Paleo diet to a client, necessarily.  While I certainly don't feel it is for me, and that it's probably too strict and difficult to sustain for most people, it could be beneficial for certain people who are very intolerant to grains.  The best part of Paleo, versus the old-school high protein diets, is the emphasis on veggies and extremely high quality meat choices. If you're thinking about going Paleo, do your research and save your pennies. It could very well be worth it to you!

I am in the middle of the Raw diet portion of the study, and I can say this....it's quite a different experience!  I can't wait to share that part of it soon!   Stay tuned...

The Paleo diet experiment: first half.

** If you’re just now joining me, here is a brief primer of the diet research study I’m doing for fun. (Yeah, I don’t get out much): I am a blood type A+, my friend Addie is a blood type O+.  In order to test the blood type diet theory, as well as to experiment with two of the most popular diets currently being touted today, Paleo and Vegan, we embarked on a two month diet trial.  Both of us will follow the Paleo diet for 30 days, and then we will both follow a Raw vegan diet for 30 days. During this time we will track our progress in weight, energy, and health changes as well as monitor our pH levels to see how each diet affects us individually.  According to the Blood Type Diet (Dr. D’adamo), I should do great on the Raw vegan diet, and Addie should do best on the Paleo diet.  Stay tuned.

So, here I am at day 15 of the Paleo portion of my crazytown experiment.  I honestly don’t know how I got here.  Three hours after I started this portion of the study, I was over it. I wondered what I had gotten myself into, and how to get myself out of it. But, I stuck it out. I mean, it was just DAY ONE. Surely, I was strong enough to get through one day.  But then, day two came and I felt the same. I started to daydream about running away to a foreign country. Maybe no one would notice!  Or, maybe I could fake an allergy to cavemen. No, these weren’t rational thoughts, but I was desperate.

As I scrambled my pastured eggs and fried up my grass fed bacon, I plotted more ways to get out of this unbelievably horrible….wait.  Did I just say that I’m *allowed*, no ENCOURAGED, to eat eggs and bacon?  BACON?!  And, I’m complaining because..??? Well, let’s not look at those details just yet. Let’s focus on what I couldn’t have, because that’s ultimately what was irritating me the most.  Here is a list of the NO’s on the Paleo diet:

NO sweeteners of any kind (except stevia)(which is gross)

NO dairy

NO grains

NO beans or other legumes (this includes peanuts/peanut butter, people!  PEANUT BUTTER!)

NO white potatoes

NO corn or corn products

NO corn oil, safflower oil, vegetable oil

NO alcohol

Maybe at first glance you think, “Eh, what’s the big deal? It’s a short list.”  And that’s true.  The NO list for Paleo is much shorter than the YES list. However, we as a society have come to rely on the NO list.  Think about your last meal.  Was it Mexican Food? Grains, corn, dairy.  Was it Indian?  Grains, dairy. Was it Italian? Grains, dairy.  Was it Chinese? Japanese?  Grains, grains, grains.  Was it good?  Probably had grains, corn, dairy AND sugar in it!

I love to cook. I am a master at opening up my cabinet/refrigerator/freezer and “winging” a perfectly healthy and tasty meal any night of the week.  But, all of my staples were taken away from me and I had to sort of learn how to cook all over again.  In the fantastic documentary FRESH, there is a quote that pretty much sums this up: “Americans fear only one thing: Inconvenience.” And I was pretty inconvenienced. I had to second guess every. single. ingredient. I would grab cayenne pepper and stop and ask myself, “Wait, did the cavemen eat cayenne pepper?”  Thank GOD for Google!  So, on and on it went for about a week until I finally got my groove back.

The cost of a Paleo diet is also high if you follow the protocol that I am following, which is protein at every meal, about the size of your palm, all from grass fed/grass finished or pastured animals. Eating a high quality meat is a key factor in Paleo, and one that I am 100% behind. Don’t eat cheap meat. You get what you pay for. I am also finding out that most people who say that they are Paleo are really just a modified version of Paleo.  So, if you’re contemplating following a Paleo diet and are worried about the cost, don’t be.  You can simply eat less meat, or skip meat once in a while; it’s up to you and your wallet to decide that one. 

After researching “paleo” recipes on the internet in an effort to get a pizza fix, I quickly realized that most of these recipes call for some kind of sweetener and dairy.  Many so called Paleo recipes were not really Paleo at all!  They were just grain free, which apparently is the primary concern for cavemen wannabes. So, again, if you’re considering this way of eating, you may not have to suffer as I am, since it seems you can have dairy and maple syrup/honey from time to time without being considered rogue. Believe me, it makes all the difference in the world. But, if you have it in you, I highly recommended doing a strict Paleo diet for a few weeks, if not 30 days, just to check in with your body and see how it does without the dairy and sugars. 

Well, so back to my main point…after I realized that I was grumpy about a diet that allowed me to eat eggs and bacon, it kind of helped me get through day 2.  I started to focus on what I COULD have (always a good idea), and I started to get the hang of the ins and outs of the diet. Of course I was having major withdrawal symptoms from my daily consumption of caffeine, organic cane sugar in my tea, dairy, and grains.  These symptoms were clouding my thoughts and draining my energy, so I pretty much just slept through days 3 and 4.  I had zero energy!  None.  I also was hungry constantly. My pH levels were in the toilet. Literally.  Did I mention that I was grumpy?

But thankfully day 5 brought a much brighter, and lighter, me.  I had dropped 5 pounds by then, and was starting to get my energy back. It was still not enough energy to exercise though, which was bumming me out, but at least I wasn’t sleepy anymore. However, over the last few days I’ve had a lot more energy and even managed to catch a class at my favorite yoga place, Pranayoga. I can’t even say how much I needed that, both mentally and physically.  I knew I wanted to incorporate yoga during this diet study as a way to help cleanse my body but also to gain some mental focus. My muscles were sore the next day, and were a gentle reminder that I need to use them more! 

I can’t say that the Paleo diet is the one for me, or not, just yet. But, I have become much more conscious of what I eat, and it is helping me as a nutritionist to understand what my clients might go through, as well as what aspects I want to continue to focus on after the diet is over. I think anyone who struggles with food or their weight needs to get themselves into a 30 day diet challenge just to put a perspective on how food works with their body.  

I came into nutrition school feeling as though there was only one way for people to eat and I was determined to be that person who finally discovered the secret. But, now, after tons of reading, research, and personal experience, I realize that each person has a diet that is right for them. Almost like a fingerprint, we are each unique in our nutritional needs as well.  I hope to be able to educate people to learn to listen to their inner nutritionist so that they can intuitively understand the right foods to eat.  Eating healthy shouldn’t be such a challenge.  I mean, if a caveman could do it…

If you’d like to follow my daily meals and other fun informative nutrition tips, please like my page on Facebook at Whole to Healthy!