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

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

»»»--- 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

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/

Asian chicken lettuce wraps

I've been making these lettuce wraps for months. It sort of happened accidentally. I was making dinner one night, but I was super tired and had no desire to cook. At. All. Can ya feel me??  Every once in a while that happens.  ;) Then, on top of not feeling like cooking, I didn't have some of the ingredients. Who decides to make a new recipe without checking for ingredients first?  Yeah, me.  I was *this close* to just throwing in the towel and ordering pizza, but for some reason I followed through with it anyway and "winged" it, which I actually love to do most nights, so I guess it's all good.

So, the original recipe is here, but I tweaked it quite a bit (and my picture looks wayyy better. You'll see what I mean). I hope you like them as much as we do!

Asian Chicken Lettuce Wraps
(serves 4)

Ingredients:
1 pound ground chicken
1 red bell pepper, diced
2 1/2 teaspoons rice wine vinegar
1/2 Tablespoon freshly grated ginger
2 teaspoons sriracha, plus extra for drizzle
2 teaspoons toasted sesame oil
2 teaspoons worcestershire sauce
1/2 teaspoon red curry paste
2 garlic cloves, pressed
3 Tablespoons peanut butter
6 Tablespoons boiling water
Salt and pepper to taste
8-12 large romaine lettuce leaves
1 carrot, shredded
chopped peanuts, optional
chopped cilantro, optional
chopped green onion, optional
diced avocado, optional

Directions:
1.) Brown chicken in large pan until no longer pink, about 10 minutes. Stir in chopped red pepper and cook until tender, 5 more minutes.

2.) Add vinegar, ginger, sriracha, sesame oil, worcestershire sauce, red curry paste and garlic, stir well until blended.  Add peanut butter and stir well. Add boiling water a tablespoon at a time until your desired consistency is reached.

3.) Assemble romaine leaves on plate. Place ground chicken mixture on each leaf and garnish with the carrot, more sriracha if you like, and any of the other toppings that sound good/you have on hand.

Enjoy!

Between me and you, sometimes I like to just chop the lettuce and toss it all together like a salad. But, shhhh, don't tell anyone.  ;)

Should you be juicing?

I've been making my own fresh veggie and fruit juices for about a year now. It has been a very interesting journey.  If you remember my paleo and raw/vegan studies, you might know that that was my first time experimenting with home juicing.  The Raw Diet Detox that I did for school is what got me started with the whole diet study idea in the first place. It mentioned something called a green lemonade that was integral to the whole program. So, after first borrowing a juicer from a friend, I hesitantly added the kale, entire head of romaine, lemon, ginger and apple to be pulverized into juice. It was green. I was scared.  I took a tiny sip fully expecting to yarf, but I was pleasantly surprised. For something SO green, it didn't taste green at all.  If you would have been standing in my kitchen that day, you probably would have seen the light bulb go off above my head!  I was so excited about this and jazzed that something so healthy and GREEN could taste so delicious!  And so it began...

Fast forward to now, and I've posted countless photos of my juicing experiments on my facebook page, and here, and even created some Valentine recipes especially for Omega Juicers!  Some were flops, most were tasty. But, I've learned so much about juicing since (I've even been interviewed about juicing by Shape and Essence magazines!) and I want to break it all down here for you to help clear up a few things, as well as just give some overall tips for getting started, and fine-tuning the process so you don't feel so overwhelmed. 

Probably the biggest question I get on my page, is "Why Juice?" There are so many reasons to juice, and it is a personal decision for the individual, but here are just a few that I think are most important:

Benefits of Juicing

• Juicing removes all of the fiber from the produce, which allows for the nutrients to go immediately to work, providing quick delivery to the blood stream. This is why most people feel very energetic right away after that morning juice! (But what about the benefits of fiber?  Keep reading...)
• The digestive system gets a huge break, now that the fiber is removed.  This is an important aspect, especially for people with digestive issues or concerns.  Eating the amount of vegetables that you just juiced would have taken HOURS of work by the body to digest it all, so this is a key factor in the benefits of juicing. Less work on the digestive system, means more energy can be spent healing your body, and unfortunately in today's world, we are all in need of major healing, whether we feel like it or not.
• This also means that you consume so much MORE beneficial nutrients, since you don't have to actually chew the food. Most people don't eat enough vegetables in a day, and juicing is great for people who just can't seem to fit them in otherwise, or for those who HATE every single vegetable, this could be a lifesaver.  One juice can have more veggies and fruit in it than what most people eat in a week, sadly.
• Another thing that I find beneficial with juicing, is that even if you love eating veggies, you almost always have a few that you don't really like. By juicing, you can get the unique nutrients from those foods, without really having to taste them!  Take beets, for example. I absolutely detested beets. Gag reflex. every.single.time.  But, I know how unbelievably healthy they are for you, so I added just a tiny bit into a juice. I couldn't even taste it!  So, the next time, I added a bit more, and a bit more, and now, wouldn't you believe it?  I like beets.  I roast them!  I slice them in my salads!  It's crazy, I know.  But, if juicing can help you enjoy eating more veggies, than that has to be the best benefit of all!   

The next biggest question I get is, "What's better?  Juicing or Smoothies?"

Juicing versus smoothies
I get asked a lot about the difference between smoothies and juicing. I also have many people tell me not to juice because I'm missing all the benefits of the fiber in the produce.  Here's the thing, just because you juice, it doesn't mean you don't get fiber throughout the day from your other foods.  I can have a few juices a day and still reach my daily fiber requirements, no problem!  The fiber in the smoothies actually slows them down in your digestive system and requires more work from your body.  While fiber is majorly beneficial for proper bodily function, choosing to juice a few meals can be extremely healing for your gut. Now, obviously if you do a juice FAST, you would go many days without any fiber. I do not feel qualified enough to talk about fasts, but these are very specific for healing, and should be walked through with a physician or qualified care provider. I am personally sold on their healing abilities, but again, these are special circumstances.

Both juices and smoothies are easily digested compared to eating foods normally, and smoothies certainly have a lot of beneficial fiber, so if you need to choose one, go with what you're more interested in, or whatever fits into your lifestyle and budget. If you have digestion issues, perhaps juicing is where to start. If you don't feel that is an area of concern for you, smoothies make great travel meals and can really pack a nutritional punch!  I love to add hemp and chia to my smoothies, as well as nuts, coconut oil, bee pollen, maca, spirulina, wheat grass powder....you can really go crazy with your nutrient add-ins.  So, smoothies...juices...chew...I don't care!  Just get those veggies in that BELLEH!!



Types of Juicers
From the research that I have done, it is best to get a slow, masticating juicer. There are single and double auger juicers that slowly extract the juice away from the fiber of the food. This enables all of the enzymes to remain intact, and also gets much more juice out of your produce, which saves you money in the long run. The centrifugal juicers tend to heat up the produce and spin very quickly...this is where some of the nutrients get lost. These juicers also tend to be extremely loud. A huge downfall, in my eyes, er, ears. :)

Some juicing advocates say that you should just get the cheapest juicer and start because that's better than not starting at all due to high juicer costs. But, I have to disagree.  The money you will save from these slower juicers, and the health benefits you'll get from the live enzymes, will far outweigh the few bucks you might save from a cheaper one.  Most juicers have good return policies and warrantys, so be sure to check those out, and if you don't feel the juicer was a good buy, you can always return it.  

Got my juicer, now what?
Once you have your juicer, the first thing I would recommend is to start with a simple green lemonade recipe.  My very favorite, which is a slightly tweaked version of that original found in the diet detox book is:
1 head of romaine, washed, leaves separarated
3-4 leaves of dinosaur kale, rinsed well
1 lemon, some rind left on, quartered
2 apples (I prefer 1 gala and 1 fuji), quartered or more, depending on your juicer opening
Handful of fresh, flat-leaf parsley (I started with a few sprigs and worked up to about a cup!)
1 chunk of ginger (if you're new to juicing, start small!  You can always add more. Ginger can be very spicy if you add too much and you don't want to ruin your first batch of juice.)

**Always use ORGANIC produce. Always.

From here, just get creative. Pretty much any produce you want to use up can be juiced.  Foods like banana, avocado don't juice, so skip those. You want to also focus mostly on VEGGIES.  Fruit juices are very yummy, but can mess with your blood sugars, so don't overdo those.  I like to add an apple here and there, but focus on about 80% veggie to fruit ratio.

Tips and Tricks
When juicing without a recipe, keep in mind that there are certain foods that will change the flavor, some quite dramatically.

• To sweeten a juice that seems too sour or "green", add an apple.  Carrots can sweeten it up, too.
• To add a bit of saltiness, I find that celery does the trick.  Especially for tomato juices.
• To add more liquid, without adding flavor, romaine can be a great choice!  A whole head of romaine will add lots of volume but won't add much in the way of flavor.
• Citrus can really cut the sweetness of a fruit juice, so if you "wing it" and it's too sweet, add a lemon or lime, and it will really make those flavors POP.
• Ginger is spicy, so if you want more kick to a juice, add a little more ginger.
• Berries make a great juice for flavor, but don't have a lot of volume, so be prepared to use a lot!
• Alternate your greens.  Don't juice the same greens every day, because they have oxalates that can bother some people. Switch up your kale/spinach/collard greens/swiss chard...variety is good anyway! 
• Add herbs to your juices!  I love adding fresh mint, parsley and cilantro to mine. Not only do they add a little fancy flavor, but they are CHOCK FULL of amazing nutrients that you just don't want to miss out on.
• Don't throw out your pulp! Many people have said they don't juice because of the "waste", but if you do it right, there won't be any! Here are a few suggestions for using up that leftover pulp: Here, here and here.
• Keep juicing ingredients on hand!  Every week before I go grocery shopping, I double check my stash. Kale? Lemons? Romaine? Ginger? Apples? Parsley   Get em on the list and you won't ever have an excuse not to make it!  

What about store-bought juices?

Since juicing has become much more mainstream over the years, so have the conveniently packaged juice options.  At first, this may seem like a great alternative to buying a juicer and making a mess of your kitchen, but truthfully these juices, even the so-called organic, "healthy" juices aren't worth it.  Once a vegetable has been cut, it immediately begins to lose its nutrients.  Same goes for the juices. Once you have juiced your produce, that juice is best consumed with 10-15 minutes. Now, that may not be practical for everyone, and some juicers do produce a juice that will hold most of its nutrients for up to 72 hours, but the juices in the stores have either been pasteurized, thus killing all the beneficial nutrients, or they have sat on the shelves for WEEKS, and this doesn't even take into account when they were juiced in the first place, and travel time to get to your store. So, your "fresh" store-bought juice could literally be months old before you consume it, rendering it completely nutrient free.  While a much better choice than soda...not as good as a juice pressed fresh at home.  Sad, I know.  But, here are some tips to save you time at home:

TIME SAVERS

• Get a masticating juicer that allows for fresh juice up to 72 hours, that's a great start!
• Prep all veggies the night before, by either washing them, or even cutting/tearing them into pieces to make the process quicker in the morning.
• Make a huge batch of juice the night before, or that morning, and store it in mason jars with tight lids until you're ready to drink.  Again, this won't have quite as much nutrients as the freshly pressed juice, but if it saves you time and gets you to drink it, then it's better than that month old store stuff!  ;)
• Finally, I have not tried this myself, but I've heard you can freeze fresh juice right away, and this will preserve the nutrients until you're ready to thaw out the next juice!

Above all else, starting your day with a big cup of beautifully green juice can really get you off on the right nutritional foot for the day! There's nothing like feeling fresh and energetic from that very first meal of the day! And it will make you want to keep that feeling up, by consuming mostly raw veggies and fruits throughout the day, along with your chosen meals.  So, don't just sit there...juice up!  <3

Cheers!

Chocolate Peanut Butter Chia Spinach Smoothie!

I was taking a study break one day last week and was really craving peanut butter and chocolate!  But, since I have finally broken my weight loss plateau, I wanted to keep it as clean and healthy as possible.  So, I created this ridiculously yummy and healthy smoothie!  Enjoy!

Chocolate Peanut Butter Smoothie (with chia and spinach!)

Serves two-three

1 cup simply hemp milk (any milk would do)

3 heaping Tablespoons of all natural peanut butter

1 T chia seeds

2 T cacao powder

4-5 slices frozen banana

Two big handfuls of spinach

5-7 ice cubes (to your texture preference)

1 t. vanilla

4 medjool dates

Pinch of salt

Add all the ingredients into your Vitamix (or high powered blender), and blend until smooth and to your desired consistency. Top with a tiny dollop of whipped coconut cream and chocolate shavings. You'll think it's a fancy milkshake, but without the extra calories and sugar!

Whipped coconut cream
1 can of coconut milk, refrigerated for 4 hours or more (I keep a can in the refrigerator at all times so I can make this any time I want)

1 t. vanilla (or fresh vanilla bean is even better!)

1/2 t - 1t.  sweetener of choice, to taste (I have used organic raw agave, maple syrup, and coconut sugar, you could also use cane sugar or honey, or of course powdered sugar. I would like to use dates, but haven't had the time/patience to do it just yet.)

Open your can of refrigerated coconut milk, scoop out JUST the top white part that has firmed up. You don't want any of the water that's left in the bottom.  Use a mixer to whip the coconut cream until it is soft and whippy looking. Add vanilla and sweetener.  Start low on the sweetener, taste your whipped cream, add more if you want a sweeter cream.  And, done!  You could add cinnamon, nutmeg, pumpkin pie spice, etc for a spicy kick.

Chocolate shavings, optional, but pretty!  

Review: Barre. A real food bar.

I am so excited that I got to try these bars! I've been following them on Facebook for quite a while, and even though I'm not a ballet dancer, or any kind of dancer for that matter, I just LOVE the idea behind these bars. Barre, the name, comes from, if you haven't figured it out by now, the bar that is used during warm up exercise for ballet dancers. It was created by two ballet dancers out of necessity for a quick, but extremely healthy, snack. They have a great story. Check it out here.

I absolutely love the play on words, and as a huge fan of packaging, I really adore the delicate beauty of the colors they chose: pink, peach, and espresso. In addition to that, the names they picked for each bar perfectly match the sweet, ballerina-esque vibe of the rest of the packaging: Ballerina, Pirouette, and Black Swan.  See what I mean?  CUTE!

As a nutritionist, I am 100% on board with these bars! They are the real deal. All of the ingredients are clean, simple, and packed with nutrients. I love the use of hemp in these bars, too.  Y'all *know* how much I love my hemp seed products!

The first bar I tasted was the Pirouette.
Ingredients: Dates, walnuts, pecans, agave nectar, hemp seed, rolled oats, hemp protein, ground flax seed, brown rice protein, vanilla, cinnamon, sea salt, peanuts. You just can't get much better than that.
Verdict: I really liked this one. You definitely get the light, cinnamony flavors coming through with the crunch of pecans. I didn't think it had an overwhelming flavor, and was very filling! I would definitely keep this one in my purse and/or car for quick noshes!
 
The second bar I sampled was the one I was least looking forward to trying: The Ballerina. Why? Because it has spirulina in it and is green-ish in tint. As much as I love my green veggies, I am not a huge fan of spirulina. It can be toooo much like eating grass if done wrong. Well, they did it right!
Ingredients: Dates, walnuts, pecans, agave nectar, hemp seed, hemp protein, rolled oats, ground flax seed, dried coconut flakes, brown rice protein, spirulina, vanilla, sea salt, peanuts.
Verdict: This ended up being my favorite one! The spirulina is very light and barely detectable, and the coconut flakes add a perfect bit of crunchy sweetness. Again, just like the pirouette, it's very filling and would be excellent for after workouts or to keep handy for those unanticipated starvation moments when you need a quick, healthy snack before you take a left turn at a fast food place.  Not that I've ever done that.

The third bar, the newest in their collect, and the one that has the cutest name in my opinion: The Black Swan.
Ingredients: Dates, agave nectar, walnuts, pecans, sunflower seed butter, (sunflower kernels, sunflower oil, molasses, salt, citric acid), cranberries, cocoa powder, hemp seed, hemp protein, oats, ground flax seed, brown rice protein, sea salt, peanuts.
Verdict: This one reminded me of chocolate covered cherries. I am not a fan of those, so this is not my favorite flavor, but if you like chocolate covered cherries, this is your bar! It was still just as lightly sweetened, chewy and filling as the other two, and the pink and black colors of the packaging make you feel pretty. Or is that just me?

Overall, I highly recommend these bars. If you can't find them in your local co-op or health food shops, go in and ask them to start carrying these!  Who knows, they might even inspire you to become a ballerina!  I know I'm ready to join the Nutcracker!  I just need to get longer legs real quick.  And maybe some flexibility.  That should do it. :)


Barre.  A real food bar.  See also: Nom.  <3

The end of Raw, and a review of the last 60 days

New to my story?  Read these first: Part 1, Part 2, Part 3

Wow! The day is finally here. I am officially done with my crazy diet study.  Those two months just flew by!  I am so glad I did it, and have learned a ton about myself in the process. And I feel like I learned some valuable tools to help my clients find their right path, as well. The main reason for wanting to do this study in the first place is because I felt that there was just too much conflicting, confusing, frustrating information out there!  I have been bombarded with completely opposing viewpoints while studying nutrition to the point where even I was ready to just give up. I can't imagine how a typical person just looking for healthy eating tips would feel with all that mind boggling information. So, I wanted to put myself on two completely different diets just to see how I reacted, but also to hopefully take some of the mystery out of nutrition.

I have to say that this was exactly what I expected and nothing like what I expected all at the same time.  I knew it would be hard and I knew my body would react differently to what I ate, but I didn't know I'd have to dig pretty deep on several occasions to just keep going.  I didn't know that I would change so dramatically (and rapidly!) from one diet to another, and I didn't know how attached I was to cheese until these studies began.  Oh, how I love me some cheese.

But, before I tell you how the study ended, I want to say thank you to all the people who shared their stories with me, who motivated me, were motivated by me, and who encouraged me along the way. Without you all, I would not have been able to do this. So, thank you, thank you, thank you!! <3  You rock!

Ok, so by the end of the Paleo study, I was ready for something new. It probably seems hard to believe for most of you that I could possibly be bored with eating steaks, bacon and eggs, but yes, it got boring.  To be fair, I do get bored pretty easily, and am always looking to shake things up a bit.  And the summer was really heating up so I was definitely ready to be done cooking!  What a relief not to have to steam, grill, bake or broil!

I have mentioned throughout the study that checking my urine pH was one of the main tests I used to track how successful (or not) the diet was for me.  Throughout Paleo my pH was low, in the 5.5-6 range.  I wasn't too worried about it and told myself that it might just take time for pH to budge into the alkaline side of things, but less than half way into Raw I was already seeing some darker greens. A consistent 6.5 reading was giving me some encouragement. But, it was on day 18 that I knew I was onto something.  My pH was at 7.5 for the first time ever! That's as normal as it gets, folks. Say what you will about protein, but this Raw Vegan diet was clearly making an impact on my body in a positive way.

All those green juices and salads were really paying off, not only in my pH levels, but also in my energy levels!  I plan to do a longer blog post about my past health issues, but for now just know that I really struggled for the last few years with energy and motivation to exercise.  But with the Raw diet I was not only energized to work out, I was stoked to keep pushing my body!  I was waking up earlier and going to bed later. I was running for the first time in FOREVER. And by run, I really mean walk a bit, then run a bit, but it totally counts!

But, the raw study was not without its downside.  There were days when I looked at my refrigerator and felt like I never wanted to eat another fruit or veggie again.  There were days where my family ate burgers or pizza and I desperately wanted a taste.  Just a tiny lick. Towards the end I opted to only drink juice a few days, mostly just to see if I could do it, but also just because I was super tired of the foods available. It's not their fault, I just like more variety (see, I got bored of veggies too!). And since this wasn't intended to be a life-long diet for me, I had no reason to really invest in trying more new recipes, so I just got through the last few days any way that I could.  If you're following me on Facebook, you also noticed that I would have cooked veggies from time to time.  I was shooting for 80% raw, but I think overall I averaged much higher than that, and those cooked veggies made a huge difference in my attitude, which also helped me get through some tough spots.

Even though I struggled towards the end, and need more variety from time to time, I would be super dumb not to continue at least some (most!) aspects of this Raw Vegan diet.  I just did too well on it to chuck it all together just because I got bored.  That would mean that I learned nothing these past two months. And it would mean that I prioritized my taste buds over my health. I hope to find a happy medium.

I did crave meats on occasion, which really surprised me. The first time I did a raw foods detox for 7 days, I was already repulsed at the thought of meat by day 4, so I actually expected to be even more opposed to meat by the end of this study.  I will add some animal proteins back in to my diet, unless my energy starts to wane, or my pH starts to stay in the acidic range again. I will have to play around with what amounts of Raw foods versus animal proteins I'll be able to consume, if any, in order to keep my energy levels and balanced pH, which are both more important to me than any number on the scale.

Speaking of the scale...I don't know why I decided to weigh myself every single day throughout these studies, but I AM SO GLAD TO BE DONE WITH THAT!  Phew. Sorry for yelling at you like that.  But seriously. The scale can make or break you.  On the days that I had "gained", I felt bad, even though I totally knew I had worked out a lot in the days before and that it was most likely muscle. So, weighing yourself every single day can be bad if you are easily affected.  I plan to go back to judging my success by how my jeans fit. :)

Here is my recap for key aspects tracked while on both diets. Please keep in mind this is how MY body reacted during these diets. I followed the diets as closely as possible and feel that this is an accurate representation of how a typical person would follow these programs, but I am not saying that everyone would react the same way I did. EVERYONE IS DIFFERENT.

Paleo: lost 10 pounds
Raw: lost 7 pounds
Total: lost 17 pounds (total inches lost: 13.5)

Paleo: Starting pH 5.5, ending pH 5.5
Raw: Starting pH 5.5, ending pH 7.5
*Since I started tracking my pH about a year and a half ago, I've never seen it above 6.5, so the fact that the Raw diet helped me get to 7.5 is noteworthy.

Paleo: Body fat percentage lost, 0% (went up initially, then back down to starting %)
Raw: Body fat percentage down 6%
*these numbers are from my bathroom scale, which is not as accurate as other methods, but still shows an interesting pattern.

Paleo: Average energy was a 5/6 out of 10
Raw: Average energy was 8/9 out of 10

Paleo: Consistent constipation and other number 2 issues (as described in the final paleo blog)
Raw: Super normal, regular 2-3 times a day number 2's (never a single "problem poopy" ever!) ;)

What did I learn these past two months, besides the above numbers?

• Do not let anyone tell you that their way is the only way. Do not fall into the diet name game trap.  Once you start to follow a certain diet, the next step is to "fall off" that diet, feel like a failure, and repeat your old processes.  Once you stop following a plan, and start following your own instincts (and nature!) you will find what works for you. Are you feeling good?  Are you at or nearing your goals? Then you are NOT doing it wrong no matter what they say.

• I can do anything I put my mind to! What a great feeling! 

• I love food! Ok, I've already known that for years, but being able to fluctuate from high meat/no grains to all raw/no animal products is pretty amazing!  I found lovely foods that I truly enjoyed in both studies.  I am super thankful that I'm not a picky eater! 

• Veggies rock!!  No matter how you choose to eat, veggies should be THE NUMBER ONE thing to focus on.  Number one. Done. End of story.

• Paleo was more expensive than Raw.  But, keep in mind these few details: I followed Paleo based on protein three times a day/the size of your palm, which does not seem to be a strict paleo rule, so you may not buy as much as I did. Also, fruits and veggies are in season now. If I were to have done this study in February I most likely would have had a different outcome. I also chose to use a lot of nuts in my Raw study. They are freakishly expensive, and absolutely not mandatory for a successful Raw diet.

• I no longer feel compelled to find the perfect diet. I went in to this wanting to find answers to how to eat, and I believe I found those answers.  I believe that people can be healthy on a Paleo diet, and I obviously believe people can be healthy on a no meat diet. Some decisions are made for moral reasons, but if you are deciding what to eat just based on how you feel or look, learn to intuitively understand your body's needs and you will finally end the dieting roller coaster. Dieting doesn't work. I think we all know that by now.  Consistent, healthy life choices that you are comfortable with...those work.

So, the big question of the day, how will I eat from now on?  Well, my initial plan is to stay about 50% raw, mostly vegetarian, with an occasional animal protein thrown in there as I feel like having it.  I know that my diet before Paleo was somewhat higher in animal protein and lower in veggies than I'd like, and I know that the Paleo diet wasn't ideal for me, so to go back to that doesn't make sense.  I will start with a very heavy focus on organic veggies, more juicing, lots of salads, as much raw as I can possibly eat (there are many recipes from the Raw study that I will definitely keep using!), cooked grains, nuts/seeds, lots and lots of yummy fruit (I ain't afraid of no fruit!), and occasional meat and dairy.  But truly, if my pH or energy levels go drastically lower with this way of eating, I will return to a Raw Vegan diet until I am comfortable with dabbling again, if ever.

I would probably never have come to this conclusion had I not done this 30 day study. I strongly encourage everyone to do a 30 day study like this!  You will not believe how quickly it goes, or how quickly you retrain yourself with some new habits!  That's a win-win! If you don't have the energy you feel like you should have, keep looking for it! Life is too short to just suffer through fatigue. Typically there is a dietary fix for it, so start experimenting!  If you would like my assistance on conducting one of your own studies, please contact me and I'd be happy to work with you.

My wish is for each and every one of you to find a balance in your life. I feel like I have finally done that, and it feels amazing!  Keep searching for your best you....it might just be in the bottom of a green lemonade.  <3




**If you are interested in tracking your pH, I highly recommend these. I have used several brands and found these to be easiest to read and most accurate. I believe that at least finding out where your pH is gives you an idea of if your body is truly in a healthy state. If you're exercising regularly and eating a clean, whole foods diet, then you probably don't have to worry. But what if you're doing all of that and your pH is still low?  That is an indication that something is off in how your body is processing nutrients and eliminating toxins.  It's worth looking into, and if you're on the alkaline side of the scale, breathe easy. If you're more acidic, start tweaking your foods to see if anything helps.  Add more veggies. Limit meat for a few days. Drink more water. Exercise more. Eliminate grains. Cut out sugars. Anything you can think of that *might* be the culprit. If the pH improves, you'll know what to do.  I don't see this as anything other than just another gauge of health. Nothing to obsess over, but a tool to make sure you're as healthy as you think you are.