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Why Most Tests for Celiac Disease & Gluten Sensitivity Fail
Having access to the right functional lab tests is key. If you have any type of autoimmune condition, such as hypothyroid or Hashimoto’s disease, or inflammation in your body and joints, you may have been advised to eliminate gluten from your life. Or you may just be curious as to how living gluten-free can...
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....
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...
How Much Caffeine is Too Much Caffeine?
Growing up in Massachusetts, my favorite flavor of ice cream was coffee. It still is, though I go with non-dairy versions these days. Apparently, coffee is one of the most popular flavors of ice cream in New England… who knew!?. These days I live in Seattle, and there is no shortage of amazing local coffee roasters for the adult palate. ...
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...
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...
Creative Cooking: Blueberry Pancakes
March 1st is National Pancake Day, so in its honor here’s a throwback recipe from January 2019 for gluten-free, vegan blueberry pancakes! Enjoy!
4 Reasons Why You Should Stop Counting Calories!
If you’re counting calories to lose weight, please stop, and here’s why... For the longest time, we’ve been told that calorie counting is the way to achieve weight loss - it’s all about eating less and moving more right? Not so much. I was an obsessive calorie counter for the longest time. I used to weigh and log every meal I made, and I...
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...
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...
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...
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...
6 Steps To Help You Commit To Your Goals
Are you struggling with staying committed to your goals? Struggle no more! I’m here to provide you with my 6 secret steps to refocus your energy and reach your goals! 1. Have two separate lists for your goals. The first, short-term goals. The second, long-term goals. This will help organize your goals via a timeline, which will keep you focused...
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...
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...
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...
Don’t want to feel overstuffed this Thanksgiving?
Do this to avoid bloat… Growing up in New England, Thanksgiving was a big deal and has always been one of my favorite holidays. We’d visit Plymouth Rock and the local turkey farm. The street I lived on was named after the native Nashoba tribe and next to Pilgrims Path and Puritan Lane. I love the family gathering together, the focus on...
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...
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...
Time to Make Self-Care a Priority: 3 Steps How
We succeed when we are feeling and performing at our best. There’s a common belief to do for others first and to do for yourself last. Now as we enter the holiday season, all of the extra activities, planning, and other related responsibilities can make this belief and our attempts to take care of everything stretch us beyond our limits. In...
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...
Four Tips for Your Best Night of Sleep Yet
Improve your ability to rest, repair, and restore for better physical and mental performance. A lot of women find their energy and focus vanishing when they hit midlife and are looking for ways to restore their spark and business vitality. I’m sure you know that sleep is important, but did you know that sleep is therapeutic? Proper rest is as...
Heal Your Gut With 4 Easy-to-Make Snacks
Be prepared with healthy transportable energy snacks. A healthy gut is a key to a healthy and happy lifestyle; it also supports a healthy brain. My clients typically start to take back control of their health and weight naturally by identifying the best foods for their body to instantly boost their energy and motivation. It’s hard to stick to...
What your face says about your health…
A puffy face and thinning eyebrows directly correlates with having thyroid disease or Hashimoto’s I’ll never forget the day I wore my hair pulled back with a headband into a salon and the aesthetician called me out in concern for having sparse eyebrows and a “moon face”. I had been self-conscious about it before, but that day made me feel...
Intuitive Eating at Home and Away
How to eat clean while out and about. Do you find yourself struggling to make good decisions about what to eat and avoiding temptations when you are away from the structured environment of your home? My clients come to me most often for help identifying which foods are best for their body to instantly boost energy and mood. It important to them...
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...
5 Reasons to Hydrate Your Body
Helpful Tips to Drink Enough Water More Easily Ever feel fatigued, dehydrated, dizzy, or quenched for thirst? Feeling out of energy and difficulty concentrating? You are most likely dehydrated. By not consuming enough water, you are speeding up the aging process and drying out your skin and hair. Your organs are working overtime drawing liquid...
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...
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...
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...
5 Ways to Experience Nature for Fun & Health
Only 2 hours for good health, brain function & a sense of well-being In a study of 20,000 people, it was determined that it takes precisely 120 minutes a week spent in nature before people report feeling healthy with a strong sense of psychological well-being. Ecopsychology is the study of the emotional bond between humans and the earth. It...
5 Reasons Local In-Season Produce Benefits Your Health
More nutrition and taste for less money This morning, while sipping your coffee or tea, did you happen to think about where those beans or leaves were harvested? What about the fruit in your smoothie? Did you wonder if they were picked in their natural growing season at peak ripeness? Most people don’t take the time to mindfully source the...
Veggie Ceviche Recipe for “Eat Your Vegetables Day”
June 17th is “National Eat Your Vegetables Day”! Try this mouth-watering recipe for Veggie Ceviche, a refreshing vegan appetizer or meal for a hot summer day, from RealPlans.com. Plant-powered and full of what you love best, veggie ceviche offers the perfect balance of fresh raw vegetables and sweet fruit. Get the Recipe Here RealPlans is a...
3 Ways to Move Your Body Without Working Out
Are you struggling with sticking to a workout plan and making it to the gym, if your gym is even open? Are you eager to get out of the house and into the sunshine for some Vitamin D therapy while engaging your muscles? The past year has made it difficult to stay motivated to keep on a regular fitness routine. If you are ready to take back control...
Nutrient Rich Swiss Chard & Quinoa Vegetable Wraps
Tasty hand-held digestion, sleep, immune + anti-cancer support Vegetarian (Vegan, Paleo, Whole 30 options) June is Fresh Fruits and Vegetables month. I’m so excited, my local farmers market on the island just started back up again for the summer season! Up in the PNW, the month of June brings fresh greens such as Swiss chard, collards and herbs....
Grounding (Earthing): Health Benefits & How-Tos
Go barefoot for better sleep, mood, energy & less pain Now that the weather is sunnier and days longer, we are finding ourselves spending more time outdoors in nature. While basking in sunshine from above boosts your Vitamin D levels and mood, there are also lots of benefits to be found outside below your feet. Not only does going...
Celebrate National Asparagus Month with Fast & Healthy Asparagus Soup
Did you know that May is officially National Asparagus Month? Washington state is 2nd only to California in asparagus production and it’s currently bountifully available in the local farmers markets and grocery stores. When I think about getting back on track with any type of dietary reset, I always crave something green, with mostly fresh...
7 Easy Steps for Getting Healthy Living Back on Track
Does the thought of fitting into your favorite skinny jeans, fitted slacks, or body-conscious LBD anytime soon send you into a panic? All of that comfort baking and snacking, living in sweats, and all-night Netflix binges, along with not having access to our normal gym workouts might have felt warranted over the last 12 months. However, the...
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.”
– Amber W.
