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Mental health: It’s not all in your head … it’s also in your gut!

Mental health: It’s not all in your head … it’s also in your gut!

New research underscores links between gut microbiota, inflammation, & mental health. Years ago, when I was advised to stop eating wheat and told I carried both Celiac gene markers, I struggled to heed the advice because I never experienced the debilitating gastrointestinal problems associated with Celiac disease or gluten intolerance....

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Stress Eating and the Ghrelin “Hunger” Hormone Connection

Stress Eating and the Ghrelin “Hunger” Hormone Connection

Yes, stress makes you hungry . . . and now we know why. April is Stress Awareness Month. Stress can be emotional, biomechanical, and biochemical. Good health can ONLY exist and be maintained when stress is at a minimum, no matter how exceptional the diet and exercise regimen is. When we address the underlying stressors and other root causes of...

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3 Secrets to Eliminate Emotional Eating

3 Secrets to Eliminate Emotional Eating

Emotional eating can get the best of us. We’ve all been there... It starts with the grapes, then the chips, and moments later, you’re immersed in the pantry scavenging for something greasy, crunchy, salty, creamy, or sweet, and emotionally fulfilling. The problem is, these foods aren’t really fulfilling to our health. Binge-eating can be our...

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4 Ways to Prepare Your Food for Better Digestion and Nutrition

4 Ways to Prepare Your Food for Better Digestion and Nutrition

Did you know that the way you prepare your food may have an impact on your digestion? And that some foods have anti-nutrients that impede their absorption? In today’s blog, I’m going to talk about four of the most common, economical, and in some cases ancient methods of food preparation that will improve the digestion and absorption of your...

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Support & Restore Your Thyroid – Part 2

Support & Restore Your Thyroid – Part 2

Thyroid Health Recovery Action Plan Steps #2 & #3 January is Thyroid Awareness Month... As I mentioned in my previous blog, it’s estimated that 1 in 8 women have a thyroid disorder such as hypothyroidism, hyperthyroidism, Grave’s Disease, or Hashimoto's. I’m a thyroid statistic, diagnosed with Hypothyroidism in 2008, but I’m grateful to say...

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1 in 8 Women Will Develop This in Their Lifetime …

1 in 8 Women Will Develop This in Their Lifetime …

The 3 recovery steps I took when diagnosed with a thyroid disorder. Did you know that 1 in 8 women are estimated to eventually have some form of thyroid disorder such as hypothyroidism, Graves’ disease, or Hashimoto’s? This is according to the American Thyroid Association.  In addition, women are 5-8 times more likely than men to develop a...

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What Does It Mean To Be Gluten-Free?

What Does It Mean To Be Gluten-Free?

3 Things to Know About Going Gluten-Free The second Monday of the year is officially National Gluten-Free Day. It started in 2014 to bring more awareness around and the gluten-free lifestyle. This year it falls on January 10th. So, what does it mean to be gluten-free? When I was diagnosed with “adrenal fatigue”, “leaky gut”, and thyroid disease...

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Your Gut Microbiome and Weight Loss

Your Gut Microbiome and Weight Loss

If you’re struggling to lose weight, this may be why. It’s the very beginning of a new year and one of the most common goals and resolutions come January is to lose weight. We trade the sugary carb-laden holiday treats for fresh green vegetables, embark on a “dry” January, and vow to spend more time at the gym. But for a lot of us, this strategy...

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12 Healthy Hormone Hacks for the Holidays – Part 2

12 Healthy Hormone Hacks for the Holidays – Part 2

Have you been missing out on my simple tips to keep your hormones balanced during the holidays? I’ve been giving away all kinds of knowledge goodies over the past week in regards to practical things you can do to keep hormones (such as cortisol, estrogen, progesterone, testosterone, thyroid, melatonin, insulin, and leptin) balanced during the...

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12 Healthy Hormone Hacks for the Holidays

12 Healthy Hormone Hacks for the Holidays

Simple tips to keep your hormones balanced while you enjoy the holidays. It’s that time of year again - the holidays! The holidays can wreak havoc on your hormones as you tend to focus SO much on giving to others this time of year and not so much on giving to yourself as you run around from holiday parties, last-minute gift shopping, and visiting...

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5 Simple Mind-Altering Strategies to Reduce Your Stress

5 Simple Mind-Altering Strategies to Reduce Your Stress

We are smack in the holiday season, a time of joy, gratitude, giving, and love. It’s also the most stressful time of year during normal times – the current pandemic and all that it brings has most likely increased stress levels exponentially! Are you feeling it, I know I am! At mid-life or due to Covid, you may now also have the added stress of...

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Creative Cooking: Individual Pumpkin Pie Custards

Creative Cooking: Individual Pumpkin Pie Custards

Sous vide, gluten-free, and dairy-free Today I’m going to share with you my recipe for Individual Pumpkin Pie Custards in Jars. These perfectly portioned creamy pumpkin-spiced desserts are made using the sous vide method and have become one of my favorite Thanksgiving menu offerings. They are silky-smooth and decadent in taste plus show-stopping...

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5 Reasons Your Health Needs Enough Sleep and a Quick Tip for Insomnia

5 Reasons Your Health Needs Enough Sleep and a Quick Tip for Insomnia

Did you know that there is one thing you can do to improve all aspects of your health and wellbeing? It’s true! It can be hard to do consistently and difficult to make a priority, but studies show it makes all the difference! That one simple thing that we all can do is – sleep! While we had the opportunity to get an extra hour of sleep at the end...

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What is a Leaky Gut?

What is a Leaky Gut?

Consequences, causes and healing prevention Years ago, when I was finally given the right functional lab test learned I was dealing with chronic fatigue, gut pathogens (overall bacterial imbalance, nasty bacteria, and even some parasites!), and food intolerances to wheat and dairy. I was also told I had “Leaky Gut Syndrome.” Of all the conditions...

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5 Ways to Banish Belly Bloat

5 Ways to Banish Belly Bloat

Bounce back from vacation bulge We’ve all been there, that bloated feeling, the protruding belly and constant discomfort. Our clothing feels painfully constricting and it can be hard to get comfortable to fall asleep. When we travel, we often find ourselves bloated from sitting for long hours in planes and cars. Indulging in vacation foods and...

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5 Apps to Find Clean Beauty Products

5 Apps to Find Clean Beauty Products

Eliminate the guesswork when choosing toxin-free alternatives I get asked all the time by my clients, which skincare and makeup products I recommend that are “clean”.  Our skin is our biggest organ, so it makes sense that if we are concerned about our health and the foods we put into our bodies, we would be just as concerned about what goes...

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Paleo Cherry Almond Clafoutis

Paleo Cherry Almond Clafoutis

Quick & easy, gluten & dairy free comfort dessert It’s cherry season, especially here in Washington state where it is the state fruit. During cherry season here one can find a wide selection of local grown varieties in addition to the typical Bing and Queen Anne, including Chelan, Rainier, and Regina. I would always make a lattice crust...

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4 Tips to Transform Your Mind

4 Tips to Transform Your Mind

Positivity, self-appreciation, fulfillment, and quality food fuel mind-body health transformation Your mind works in mysterious yet powerful ways. Your thoughts, actions, responses, and future are all affected by the mind. Transforming your mind-body health might seem like something magical or woo-woo, but it is very doable with the benefit of...

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Welcome back!

Welcome back!

Just as I had opened my last newsletter to you at the beginning of April 2020, I hope this finds you healthy in mind, body, and spirit.  What a year this has been! Over the past year since I last wrote to you about taking a pause, I did just that. Of course, I never imagined it would go on for so long – we all have had a lot to process, take...

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“I was gaining weight and yet I was not eating too much food. I could not figure out what was wrong. I thought I was eating healthy but realized I was eating foods that were not right for my body. I learned about probiotics and cultured foods. I also learned I needed to change the way I reacted to stress and this program helped me. I am grateful to have my life back.”

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