Is plant based right for me?

Hey there friends!

There are topics I like to avoid and topics that I just love to dive into. This one is somewhere in the middle because I feel the NEED to write this, but also know I’m gonna be ruffling a few feathers here…but alas, here I am.

I have been noticing that more and more people are going “plant based” recently. And I’m fairly certain this is in large part due to the popular Netflix documentary “Game Changers” where they create a convincing argument for being vegetarian/vegan.

I have many problems with this and here are a few:

1) #YOUTRITION

There is NO one diet that works for everyone. Period. End of story. You can’t convince me otherwise.

We all come from different genetic backgrounds and experience different stressors, medical history, and athletic performance levels. Someone that comes from Italy and thrives on a pescatarian or Mediterranean diet will not feel as good eating meat and potatoes. But someone from Scotland will probably be starving and get really fatigued if they start trying to eat like an Italian.

How about this…..what makes you FEEL good? Have you ever stopped to ask yourself how meat or vegetables make you feel? Do you know how you feel after a steak vs fish?

2) Fake news

Documentaries (and news in general) can skew facts, pull them out of context, and make you believe that they want you to believe. You better believe that this documentary was made with the INTENTION of selling you on this lifestyle. It was a not a “let’s seek the truth and discover what works” documentary. Which is fine, just go into it with your eyes wide open.

3) Censorship

This is a documentary on Netflix, a company who happens to block other documentaries with opinions they don’t agree with. Again, this is fine being that they are a private company and have the right to do so…but just like any other news organization, realize that what you have access to is biased.

4) Practicality

It is exceptionally difficult to balance and maintain a HEALTHY vegetarian or vegan diet in the long run. Possible, but difficult. Many vegetarians or vegans will feel better up front and then at a certain point begin to feel worse than they did before they started. Usually because of nutritional deficiencies and sometimes due to choosing more processed foods.

A mom reached out to me to support her vegan daughter - when I asked what her diet looked like it was comprised of jello and vegan processed garbage food. Refined, processed, denatured foods are still garbage, nutrient void, inflammatory foods no matter what label they have. This young lady (despite the urgings from her concerned mother) was unfortunately unwilling to make the necessary changes to feel better and would rather stick to a misplaced ideology than support her body nutritionally.

But WHY do some people feel better when they make the switch?

If someone feels better it’s most likely due to the fact that they are starting out with more plants in their diet which makes everyone feel better. More fruit, more veggies, more nuts, seeds and beans….awesome.

If they feel better away from MEAT, it’s quite possible that:

a) they were previously eating conventional meat which is terrible for you. Conventional beef comes from a poorly treated, grain fed animal and when you stop eating crappy meat, you’ll feel better.

b) It’s also quite possible that if you feel better eating less meat you are genetically predisposed that way. But I did say LESS meat, not no meat. The percent of people that will feel good on NO meat long term seems to be very low.

I have known quite a few ladies recently who have tried “plant based” even for a short term cleansing purpose and simply felt like crap.

Look, I 100% understand wanting to be healthy. Wanting to prioritize plants. And wanting to avoid harming animals. I am with you on all of those things.

But the reality of it is that humans are carnivores and always have been. The choice we really need to make is to choose healthy farming practices, and support the healthy and HUMANE treatment of animals. This means that cows should be pasture raised and 100% grass-fed. It’s only when we feed them grains to fatten them up and support CAFO farming practices that we get skewed omega fatty acid ratios (more inflammatory than anti-inflammatory) and sick cows. Chickens should be pasture raised and free to roam and eat bugs. Basically - what is healthy for nature and the animal, ends up more healthy and nutritious for us.

How about we spend more money on these types of products and drop our consumption to fewer times a week to afford supporting these measures, instead of being so extreme and risking potential nutrient deficiencies?

Meaningless terminology

What the heck is plant based anyway? Vegetarian is plan based. Paleo is plant based. Keto can be plant based. EVERYTHING can be plant based. And frankly, it should be.

How about this….we stop following fads, and simply eat really food? Why not choose to give your body (and mind) flexibility without extreme limitations? Simply commit to choosing the highest quality on a regular basis and asking yourself when you look at a food - will this fuel my body and give it information and nutrients it needs - or not? (By the way, grass-fed beef liver alone provides extremely high amounts of vitamin A. In addition, it’s a great source of B vitamins, CoQ10, amino acids and all the fat soluble vitamins. It’s like nature’s multivitamin.)

When people make dramatic changes in their diets and feel BETTER its usually because they are:

1) EATING MORE REAL FOODS and

2) AVOIDING PROCESSED GARBAGE

It has less to do with the macronutrient content, and more to do with the quality of the foods being eaten.

The sad truth is, that every diet can have a junk food version. Fries and beer are vegetarian and “plant based”. Fast food bun-less burgers and crappy cheeses with fillers are “keto” and a flourless dairy free chocolate cake is “paleo”.

Let’s get honest with ourselves. How many fads have we tried? And how many are you currently still utilizing? Right. They weren’t life changing, they weren’t a magic pill, and they didn’t get you the results you want. So stop. repeating. the cycle.

The real reason we don’t see results is because we aren’t willing to make the DIFFICULT decision. That decision is prioritizing our health over our desires, wants, and fitting in.

We all want pizza. We all want soda. We all want Oreos. It’s EASIER.

Where there is true commitment there will be long term lifestyle decision that are made and that stick. Small steps, made consistently over time is where true change occurs.

When the commitment isn’t truly there, then neither will the results be.

3 things that are more dangerous than

(healthy, grass-fed pasture raised) meat

1. Gluten

2. Pesticides

3. Sugar

But that’s another article for another time :)

Want to dig deeper in the meat debate? Check out these articles below:

• https://robbwolf.com/2012/03/14/red-meat-part-healthy-diet/

• https://robbwolf.com/wp-content/uploads/2015/01/Binnie2014.pdf

• https://www.marksdailyapple.com/what-does-the-who-report-mean-for-your-meat-eating-habit/

• https://thepaleodiet.com/red-meat-paleo-diet-often-type/

• “A massive review of 20 studies including 1,218,380 individuals found that processed meat was associated with an increased risk of heart disease and diabetes. However, no association was found for unprocessed red meat” https://www.healthline.com/nutrition/is-red-meat-bad-for-you-or-good#section3

• https://chriskresser.com/why-the-optimal-human-diet-includes-animal-protein/

• https://www.goodhousekeeping.com/health/diet-nutrition/a20706930/what-diet-is-best-for-the-environment/

Foolproof Pesto Every Time!

Happy Labor Day!

Pesto is one of my favorite sauces. Is that what pesto is? A sauce? Well anyway…whatever it is, it’s delicious and can go from topping gluten free toast, to spicing up your egg breakfast, to being a great dip for your beef kabobs. And while most store bought pesto has dairy and varies greatly in flavor from brand to brand, I’m going to show you how to make the most delicious pesto every time - at home - dairy free - and it’s EASY!

Basil is the primary ingredient and flavor that makes pesto so delicious. Did you know that basil is also anti-inflammatory, boosts your immune system and is an antioxidant too?! So this is the perfect recipe to whip up as we find ourselves at the beginning of cold and flu season!

Ingredients:

• 1 cup organic cashews (roasted and salted adds more flavor)

• 1 large bunch of organic basil (approximately 2 cups of leaves)

• The juice of one 1 organic lemon

• 1/4 cup olive oil (to begin with)

• 4-6 garlic cloves chopped

• Pinch of sea salt

Directions:

1. Rinse the basil and cut off the stems

2. Add all ingredients to a food processor and blend

3. Observe the texture and add oil as needed until it is spreadable but not creamy

4. Taste and add garlic and salt as needed. This really adjusts to your personal flavor profile and helps make the pesto as strong and flavorful or as mild as you prefer.

Enjoy! Because the seasonings are so simple and so personalized in measurements, you can make this pesto the exact right flavor every single time!

Change it up:

• Use any nut you like or, do what I did the other day and use up 2-3 different nuts you happen to have in your pantry. The flavor profile may change slightly, but really any nut blend will work as the base. Usually store bought pesto includes pine nuts.

• Use cilantro instead of basil for an different flavor and added detoxification
  

p.s. we love to make some gluten free pasta with pesto as the sauce! What’s your favorite way to use pesto?

Find more fun information about basil here:

12 Benefits of Basil - Dr. Axe

What is Basil Good for?

Are vitamin IVs right for you?

Hey Hey Diva friends!

WOW what a whirlwind this past month has been. My blogging has taken a serious hit with everything else going on - if you want to make sure you don't miss anything ( blogs, youtube videos, podcast episodes and more) make sure you're subscribed to my newsletter! I roundup everything I've been working on weekly and share it with my VIPS (pssst! thats you!) :)

I just got back from the 2018 Mindshare Summit in San Diego and I am STILL running running all day every day trying to keep up with everything I learned, the changes I'm making, connecting with new friends etc.... stay tuned... some SUPER exciting things are coming down the pike- I have a feeling 2019 is going to be AMAZING!

I'm also only a few days out from heading BACK to San Diego for the 10 year anniversary FDN conference. I'm particularly excited to meet all my fellow FDNs in an environment of networking, business education and further health education. I can't wait to learn more and more!

Because I knew that this month would be so busy (hello jet lag!) I wanted to give myself a boost and try some IV nutritional therapy (or vitamin IVs). I've been aware of them for a few years and didn't think much of it outside of extreme health cases or cancer treatment.

Like many things however, vitamin IV therapy can be used in many ways for many reasons and, because I always like to try things (within reason) before recommending them to my clients I began to search out local places to get them done.

I thought this month would be perfect to help boost my energy in between business trips. I figured the additional side effects of boosting my immune system and increasing my vitamin levels would be a bonus, but it turns out the timing couldn't have been better.

Just before my first IV, I received my Spectracell micronutrient testing results back and they showed a few vitamin deficiencies including a few B vitamins and Vitamin C. 

There are many reasons for deficiencies like this, but since I'm still in the process of working on my own gut health and I just wrapped up a protocol to eliminate 3 (yes THREE) parasites, 2 of which were intracellular (meaning they wreak havoc on my cell structure) and a suppressed immune system, it made sense to me that the vitamins I am absorbing from my food  - particularly vitamin C and B vitamins used for metabolism, energy production and immune system regulation would be depleted.....

SO back to the IV therapy! The timing was perfect. I received my test results only a few days before going into my first appointment. The particular clinic I went to is run by a doctor and so the initial patient visit was able to be submitted to insurance as my annual physical ( two birds!) but the IV treatments were/will be all out of pocket.

Once I got my physical, I showed the doc my tests results and began discussing the IV therapies. Luckily for me, this doc (one of only 2 I found in the area) is pretty flexible and actually asked if I'd like the IV that day. Knowing that I was traveling soon I said heck yes! And can I schedule another one for the 10 days I'm home in between trips?! :)

Depending on who you go to, you may be able to get personalized vitamin therapy - they mix the IVs before each one so you can actually change the dosage and types of vitamins in each bag. Most of the time they will offer certain popular combinations like the Meyers Cocktail, Vitamin C, or a Glutathione boost.

For me and my test results, a Meyers Cocktail addressed almost everything I needed anyway so instead of asking them to personalize it I just asked for a Meyers IV.

Meyer Cocktail

• B complex
• B12
• Vit C
• Magnesium

My experience:

The first IV was no problem! I hate needles and always get a little uncomfortable but other than a slight ache in my forearm it was no big deal. I had been curious how I'd feel since my only IV experiences have been in emergency situations where they pump you full of pain medications and by that point you really don't care about anything because you're so loopy!

The first IV was fairly slow - it took about an hour - once the nurse noticed it was going so slow she sped it up and it seems to go much faster.

Don't expect to come out of the office feeling way different- it's not something that takes effect immediately. Rather, you will probably notice results over the next few days to a week! 

The next week I was having a great time in San Diego hob nobbing with some of the coolest people in the health industry and functional medicine fields. Being on west coast time and staying up late was EXHAUSTING and so I was super excited when I noticed one of the vendors was offering IV's right there at Mindshare! So of course, I signed up to get a boost.

Initially, I was going to get a full bag but I was running short on time so I opted for a smaller bag with just the B vitamins. This IV was super fast super easy, and super helpful midweek.

I had already scheduled a full Meyers cocktail for a few days after I got home and I figured it couldn't hurt to help me get back on track and minimize jet lag so I could be as productive as possible the 10 days in between trips. This IV didn't go off without a hitch but it wasn't too much of an issue- the nurse wasn't quite ready with everything and before she hooked up the IV I gushed blood but nothing painful or traumatic ha! 

Overall I noticed that my energy and digestion both improved over the past few weeks. This was probably particularly effective for me since like I said I was actually deficient in a few of these vitamins to begin with, but most people who struggle with digestive issues, autoimmune conditions or chronic fatigue would most likely be in a similar boat and experience similar results!

Let's talk about the pros and cons:

Cons:

• Must pay out of pocket (approximately $130-180 per treatment)
• Take 1-2 hours of your day including drive time depending on location the office and duration of IV
• Difficult if you are squeamish around needles or blood
• Not many people offer these services so shopping around is difficult and you may not LOVE your provider if you have limited options in your area

Pros:

• Bypasses your digestion (super helpful for those working on gut health -this can be a HUGE boost in terms of speeding up your healing process and helping you navigate lifestyle changes by increasing your energy levels)
• Fast results! IV's get straight into your blood stream expediting your body's ability to absorb and utilize the vitamins immediately
• Optional treatment which means YOU are in control - you can request to get this done as often as you feel is helpful
• Can potentially be personalized - unique IV mix for YOUR nutritional needs
• Can help those with fatigue, pain, malnutrition, digestion problems, those who travel regularly or have vitamin deficiencies get a leg up and begin healing more quickly.

Takeaway

Overall, I found the experience to be incredibly helpful. I realize that this is a significant investment for most, but think about this...If you are someone struggling with fatigue to the point where you are missing work.....you are so tired you can't get out of bed to get your kids on the bus....your gut is damaged to the point where you aren't absorbing the nutrients from the awesome food you are eating....or you are spending hundreds of dollars on supplements that you can't properly utilize.....spending a few hundred bucks to get your body on track is SO WORTH IT. 

Many don't realize that a something as simple as a vitamin deficiency can cause anxiety, inflammation, fatigue etc!!!!

After investing in the IVs you can maintain this level of energy and health through lifestyle, nutrition and targeted supplementation to keep you on track ( which is what I'm doing!). I'm currently supplementing with my deficient nutrients and will continue to do so for a few months before retesting to see if I'm back to normal.

Remember, supplements and protocols aren't for life. It's difficult to get what we need from our food particularly if you are really active, use a lot of energy during the day, live a stressful life, travel a lot, or struggle with chronic illness!!! 

I would highly recommend giving it a try and researching good providers in your local area.

What are your thoughts? Have you, or

would you try nutritional IV therapy??

Hormone Supporting Coleslaw

say whaaaaaaaaat?!

Hey Hey Diva friends!! What the heck is hormone supporting coleslaw? Am I joking?! No my friends I am NOT and you should get EXCITED because this is one super healthy, super delicious, and (yay!) super EASY recipe....

Let's touch on the benefits of each ingredient first.

*This post contains affiliate links from Amazon*

Cabbage. Estrogen dominance is a very common hormonal imbalance in women. Processed foods that mimic estrogen, chemical exposure and poor detox ability can all contribute to estrogen dominance. Cabbage is a cruciferous vegetable and cruciferous veggies have phytochemicals called insoles which help you metabolize your estrogen down the healthiest pathway possible. (more on that when my next podcast drops on July 16!) In addition. green veggies in general are great for supporting your liver and digestion both of which are super important in regulating your hormone balance! 

Coconut Mayo. This is your source of healthy fats. Healthy fats are CRUCIAL for balanced hormones. A low fat, low carb diet is often a precursor for hormone imbalances. Coconut oil provides nutrients needed for hormone production AND it can assist in calming inflammation.

Raisins. Mostly in here for flavor, raisins are a dense source of carbohydrates which (as stated above) are necessary in whole foods form and in healthy proportions to maintain hormone balance. Turns out, they are also a great source of magnesium, iron and boron which studies have shown boost your absorption of magnesium AND beneficially impact your use of estrogen.

Bacon - YES BACON. This is in here because well....it tastes darn good :)

Easy Peasy Coleslaw

Ingredients:

• Cabbage
• Applegate Sunday Bacon
• Organic Raisins
• Chosen Foods Coconut Mayo (or any other clean, healthy fat based mayo like avocado or olive oil)

Directions: 

1. Cut about half the cabbage into shredded pieces
2. Cook the bacon until crisp
3. Mix 2 large spoonfuls of mayo into the cabbage ( I actually melted mine down first to thoroughly coat the cabbage)
4. Crumble the bacon onto the cabbage mix
5. Add approximately 1/2 cup raisins or until it looks visually decent :)
6. Mix well and keep refrigerated!

Sugar Free (almost) Strawberry Parfait

Hey Hey there Diva Friends! 

I recently made this strawberry parfait and not only was it a HIT, it was sugar free! Well....sorta :) There was ZERO refined sugar but a little bit of maple syrup and honey sprinkled throughout. For most that are not on a strict elimination diet this would make a really great treat and get this....it's healthy enough for breakfast if you would really want to do that :P

When I was thinking about what I wanted to make I googled (of course) 4th of July paleo desserts and lots of fun red white and blue treats come up - most of them using strawberries and blueberries for that patriotic look. Lots of parfait options came up which inspired me to make me own....

Enjoy!

Strawberry Tapioca Parfait

Ingredients:

• Against All Grain Shortbread Cookies
• 3 Pints fresh organic strawberries halved
• Honey
• Let's Do Organic Tapioca
• Full Fat Coconut Milk

Directions:

I made the shortbread, tapioca, and strawberry filling the day prior so they could cool completely. Then I assembled everything just before we ate them. I made 8 large parfaits and doubled the tapioca recipe but had leftovers. You may need to adjust amounts based on parfait serving sizes and number of people.

1. Make the shortbread cookies ahead of time. Making them pretty isn't a priority unless you care how the decorate topper ones look. About half of them will be crumbles up so I made 24 balls, flattened them out and baked according to the directions.
2. For the strawberry sauce I took 2 pints and cut them in half. Then I placed them in a saucepan over low-med heat with a few drizzles of honey and let them cook (stirring occasionally) until the broke down into a lumpy jam. You could continue to cook if you wanted a smoother sauce but I liked the lumps. Let cool in the refrigerator.
3. Make the tapioca according to the box except sub out the sugar for honey and let cool completely. 

To assemble:

1. Start with an ice scream scooper of tapioca pudding. Then scoop the strawberry sauce on top making a layer thick enough to see and differentiate on the side. 
2. Loosely chop about 8-12 of the shortbread cookies and layer them on top of the strawberry filling.
3. Spoon a little more tapioca on the cookie sprinkles and then garnish with a few slices of fresh strawberries and 1 full shortbread cookie.

*Kylene is an Amazon affiliate and the links provided are amazon affiliate links.

Watermelon Juice

Hey Hey Diva friends!!!

The 4th is TOMORROW and I'm sure you are heading to a BBQ or inviting friends over to celebrate while YOU grill out....either way, I wanted to share one of THE most insole yet delightful recipes I've recently stumbled upon....that is...WATERMELON JUICE!

Why make the juice instead of eating the fruit? I actually think it helps the watermelon taste sweeter. Think about it- when you cut the watermelon up, all the juice drains to the bottom of the bowl...when you make watermelon juice, you drink EVERYTHING and it tastes incredibly delicious!

Here's what you need:

• 1 very red, very ripe watermelon
• Blender
• Yup - that's it!!

1. Cut your watermelon into small enough chunks to fit comfortably in the blender 
2. Blend
3. Chill

If you really want to be fancy, garnish with some mint or berries or even top with some homemade whipped cream. When you stumble upon a truly ripe watermelon this incredibly basic recipe is truly a delight!

Flourless Orange Chocolate Scones

Hey Hey Diva friends! It's my birthday so....YOU get a recipe :)

But FIRST!! Are you signed up for my weekly newsletter? If not, you really should be! Recipes, tips, podcast and blog round-ups, first dibs on discounts, and more! Click here to get an email from me every Thursday morning!

When I was a kid, I would start planning my birthday like 4 months in advance...yeah I know I know, overkill....I don't really know where that came from, but I SERIOUSLY love the day.

Fun fact:It's also Flag day (my Mom used to tell me that they put all the flags up for my birthday) ha!

Anywayyyy.....I remember somewhere in my teens it was Oprah's 50th birthday. She was this icon, this rockstar, this super woman who had achieved so many life goals....and I remember her saying that each decade gets better. For whatever reason, that stuck with me. I really didn't like it when people worried about aging, and would dread their birthdays like "oh no! I'm 3 years away from being 30!!" ......I wanted to adopt the Oprah attitude - it's jsut a number, and it can get BETTER with age....

So I did. And it does :) Life DOES get better with age. Here are just a few things for me that have improved each year:
My health
My strength
My attitude
My life purpose
My business....

Now, working as an FDNP it's my job to help you get to the point physically where each year gets better for YOU! To that end, I wanted to give YOU a gift on my birthday!!

In August I'll be launching #HormoneHacker - a 10 week program focused on gut health and supporting your hormones naturally. I created this program because so many of you wanted to go a step further than #GetGutsyWithMe and learn more about your cycles and how your body works AS A WOMAN. 

So before I officially launch the 10 week program (stay tuned for all the awesome details!) I wanted to drop this little gift for you. It's my free guide to hack your PMS. 5 simple but major tips to get you on your way to cramp free month!!

I'd love your feedback, so make sure you hop into my free FB group Stop Dieting and Live Your Life to stay in touch as you begin to implement it!!!

p.s. Find this tool useful? Share this blog with a friend so they can download it too!

Without further ado - my birthday scone recipe:

Flourless Orange Chocolate Scones 

Ingredients

• 1 1/4 cup cassava flour
• 1/4 cup tapioca flour
• 1/2 cup almond flour
• 1/2tsp salt
• 1/2 tsp baking soda
• orange zest
• 1/3 cup orange juice
• 4 eggs
• 1/4 cup honey
• 1/3 cup enjoy life choc chips

Directions:

1. Mix the wet ingredients
2. Mix the dry ingredients
3. Combine
4. Bake at 350 for 12-15 minutes or until slightly golden around the edges. Enjoy!

Note** I've noticed that cassava flour recipes tend to be best warm out of the oven, but we reheated these scones for breakfast and they were just fine! If anyone knows how to make them slightly fluffier I'd love to hear your tips!!!

Successful Traveling Part 3 - Hotels

Hey Hey Diva friends! This is the 3rd installment of my travel series  - if you missed part 1 - airport click here. Part 2 - driving click here.

Today it's all about the hotel and/or friends house you may be staying at. For this blog we are assuming you have access to a refrigerator at your location.

Having a fridge and microwave makes the biggest difference! This way you can stock up on all the good stuff. We like to scope out a grocery store or Whole Foods nearby and pick up the following items:

• Veggies
• Hummus
• Hard boiled eggs
• Plantains
• Sweet potatoes ( you can microwave them if the room has a microwave)
• Sweet potato or root veggie chips like Jacksons Honest or Terra
• tuna/salmon packs for lunches or snacks
• Guacamole single serve packs
• Almond/coconut milk
• Green juices

You might also pick up a few things like a cold brew coffee you like, sauerkraut or a apple cider vinegar shot to stick to your gut health habits that you've incorporated at home!

Depending on where you might be staying you'll have access to a lot of great foods or none at all. Some hotels have an awesome breakfast and others make it truly difficult. If you think you'll have trouble accessing breakfast at your location make sure you think ahead and make some paleo muffins, bring some GF oatmeal (if you tolerate it), focus on fresh fruits, and green juices to get all the nutrients in each day!

If you have access to make breakfast or to purchase it, eggs, veggies, and fruit is always a great way to choose a balanced, fresh, breakfast! I will often use Shakeology as my breakfast when traveling as well - protein, probiotics and greens at least keeps me satisfied until I can find more food!

What tips or tricks do you have for travel food?

I'd love to hear them below!

Successful Traveling Part 2- Driving

Hey Hey Diva friends! Welcome to part 2 of my travel series - giving you all the tips you need to stick to your goals when traveling! If you missed part 1 check it out here.

Today it's all about DRIVING! Driving is awesome because it gives you the chance to take MORE of your own foods that you really love without stressing about having to find them at a local grocery store when you get there.

I recommend stocking up on your favorite snack bars and pre-making a few staples like breakfast muffins or homemade trail mix. Once you arrive you can always stock up on fruits, veggies, and extras!

Check out the list below for some ideas:

• Breakfast muffins like these! Easy to make and easy to travel...
• Rise bars
• Raw Revolution Bars
• Thunderbird Bars
• Fruit
• Nuts
• Seeds
• Trail Mix
• Nut Butters (try these single serve easy to carry packs!)
• Simple Mills crackers  (Bring one of their box mixes along if you have the time or ability on your travels to make some pizza crust or desserts!)
• Plantain chips
• Chikpeatos  (roasted chick peas)
• Paleo granola (make ahead or bought)  
• Shakeology ( I drink it every day and its so easy to travel with!)

A little bit of planning, a little bit of packing and you're good to go! Next up....what to stock your hotel room with!

What are your favorite travel snacks? Share below!

Best Veggie EVAH!

Hey Hey Diva friends!

As I go through my Autoimmune protocol training there is a heavy focus on nutritional approach for management and healing. While it's obviously very specific for autoimmune conditions with lots of science and targeting for treating those diseases, much of the information is generally beneficial for all health too...

So of course, it reinspired me to get more nutrition and more vegetables into our daily meals. Patrick and I then found ourselves at WholeFoods a few weeks ago and I stood in the produce section looking for new vegetables to try in an effort to diversify our nutrient intake as much as possible....this led me to discover an amazing root vegetable called sunchokes.

My friends, if you've already known about these amazing roots WHY DIDN'T YOU TELL ME?! And if you don't....I'm going to share the deliciousness!

Jerusalem artichoke (sunchoke) is a root vegetable related to sunflowers. They are rich in potassium, iron, vitamin C and....flavor.

Join my FREE Facebook group - STOP DIETING AND LIVE YOUR LIFE- for more tips and fun content!  

Similar in appearance to turmeric or ginger, you might think they need to be peeled, but happily, the skin is edible. You can eat them raw or cooked!

Patrick googled how to cook them and since it was SO delicious, we haven't tried eating them any other way yet. The recipe we use is below!

Ingredients:

• As many sunchokes as your grocery has :)
• Olive Oil
• Pan that can go on the stove and in the oven

Directions:

1. Turn the oven on to 375
2. Slice the sunchokes in half
3. Fry them in olive oil for 5 minutes, sliced side down
4. Transfer them from the stove top to the oven for 42 minutes
5. Let them cool and enjoy warm and crispy!

This way of cooking them leaves you with a crispy outside and soft inside. It's similar in taste and texture to potatoes! We haven't tried salting or seasoning them but I'm sure there are many ways to enjoy these simply delicious veggies. 

Have you tried them yet? If so, what's YOUR favorite recipe?

Slices Sunchokes

A batch frying in oil and a batch ready to go in the oven! (You can use one pan if it's big enough)

My favorite "processed" foods

Hey Hey Diva friends! Another week, another Friday!!!!

Recently I was taking to a friend of mine and one of the struggles she had was thinking of things to eat as a snack. When you're making a lifestyle change it can be totally daunting I get it! I've been there - multiple times.

I always like to keep it simple and encourage my clients to go back to the basics. Just eat real food. Did it come from a tree? Or did it come from a factory? You get the picture....

In todays world where we are constantly on the go whether it be trekking 4 kids to different activities or working in our busier than ever world, often we need something fast that we didn't have to make, that still falls within our goals and nourishes us as if we made it at home.

While this is a little more tricky, it's still doable. The TRICK is to read the label every time. If the label has a few ingredients that tell you you could make this item at home then go for it. If the label has 50 ingredients, half you don't recognize, and many -ides, -ates -oses and chemicals.....then skip it.

 My top 5 favorite "processed" foods

 

1. Simple Mills crackers. Simple Mills is an awesome brand that not only makes crackers, but they make cookie mixes, dessert mixes, pancake mixes, and even pre-baked treats as well. The reason I like them is because they try to not only keep the ingredients natural and healthy, but their goals is also to keep the ingredients minimal. That means, excluding spices, you'll normally find only 4-5 ingredient in each treat. And the ingredients are ones you don't have to worry about to boot.

My favorite flavors are Sun Dried Tomato and Natural Sea Salt.

2. Lara Bars

LaraBar brand's motto is "we believe in simplicity". Well, they also believe in flavor and each bar tastes amazing. Like I mentioned earlier, could you easily make your own Lara bar at home?! totally. I've done it, I've shared the recipe on this blog even. But when convenience without compromise is the priority, grab some Lara Bars and keep them in your purse! They now have crunchy seed bars and greens bars so you'll definitely be able to find a favorite, or two, or three :)

3. Rx Bars.

R.X Bars say it right on the label: "No B.S". You'll recognize every ingredient listed and get a nice boost of protein in each one too! I enjoy Chocolate Sea Salt and Maple Sea Salt but there are many others as well! They even have "kids" bars which are just smaller versions.

4. Shakeoogy. Truly one of the most nutrient packed snacks you can take on the go. This Shake is filled with superfoods from around the world, probiotics, digestive enzymes, and yes, some good ole protein too. I prefer the vegan version and my all-time favorite flavor is Vegan Chocolate. Legit tastes like cake - especially if you mix it with unsweetened Vanilla almond milk! Take it on the go, or add some PB or extras to beef it up as a meal!

5. Wild Rice Cakes.

They might be a little messy, but they are a great serving tray for some PB or almond butter! If you don't have an issue with rice or grains (always avoid grains with gluten, or genetically modified grains. Choose organic as much as possible) then wild rice cakes are a nice little treat. Top with PB and raisins, eat them plane, or create a savory snack with hummus and seaweed. I like the Lundberg brand!

Don't forget the fresh food snacks that are easy to take on the go as well like apples, bananas, grapes fresh off the vine, nuts, seeds or chocolate-free trail mix! 

What's your favorite on-the-go snack? I'd love to hear about it in the comments below! 

My journey with H Pylori

Hey Hey Diva Friends!!!!

WOW! This past month has been a roller coaster. Time is just flying by and I can't believe it's almost spring already. Wasn't yesterday NYE?? :)

Anywho - I've been very upfront and honest with you about my health journey over the past year or....so I thought! I realized recently that while I chatted with my newsletter VIPS and talk extensively with my personal clients about it I never created a post about my H Pylori experience....so here we go!

To learn about my food sensitivities testing click here

In July 2017 I got my stool test back. Good news - there was only one thing that showed up. Bad news, it was H Pylori. 

What is H Pylori?

It's a spiral shaped bacteria found in the cell lining of the stomach. You can acquire it from eating uncooked foods, drinking impure water, and saliva. Most likely if you have it your spouse does too. Your likelihood of infection is equal to a persons age whether they are symptomatic or not.

Over 50% of the population has

H. Pylori and doesn't know it!

How the heck do you have a bacteria overgrowth and not know? Well, sometimes the symptoms can go unnoticed. Or if you do notice them, you don't attribute them to the actual problem. 

For example here are some of the symptoms:

• Heartburn/acid reflux

• Upper abdominal pain

• Belching

• Gastritis

• Duodenal/Peptic ulcers

• Carcinoma

• Headaches – migraine

• Constipation

• Nausea

• Acne

• Halitosis

• Undigested food in stool

• Need for digestive enzymes

• Chronic dysfunction at T6-T7 (upper middle spine in between your shoulder

  blades.

• Aches similar to muscle soreness in upper/middle back 

Wow!! So... let's say none of those symptoms worry you a little...

H Pylori causes 90%+ of duodenal ulcers 80% of gastric ulcers and infected people have 2-6x increased risk of gastric cancer.

So, I'd say it's worth treatment right?! Well friends, if you know me, you know I'm pretty hard core. I jumped in and did the whole shebang! Unfortunately, when I retested in Feb 2018 I received this bummer news:

Oh my gosh Kylene, why are you sharing this?! You're a practitioner  - shouldn't you be sharing success stories? Well I'm sharing this because I want to be HONEST with you. Sometimes these buggers are flat out hard to kill. One of the downsides to this particular test is that it doesn't give you a measurement. I've since moved on to using  another test that does which is very helpful. This would allow me to see how much progress I made during the first round of treatment.

Why would it still be there?

So many possible answers so here are a few:

1. Recontamination through toothbrushes, kissing, sharing utensils, toothpaste etc....
2. Severity of the initial imbalance. Like I mentioned above its a bummer I couldn't see the progress level on the test, but ultimately that's information I don't need. If it shows up, there are enough present to take action.
3. I wasn't quite as strict as I could have been round #1. I still did things like drink coffee and splurge on sugar which are things that can feed or create a happy environment for the little suckers.
4. Duration of the imbalance. This may be something I've had for 2 years or it might be something I've had for 10. No way to know! 

What to do? 

Well what the heck do you do now? You already went through the protocol - do you do it again? How do you know it works?

Just like sometimes it takes a few round of antibiotics, or a few DIFFERENT antibiotics to kill a particularly difficult bacteria or viral infection, the same is true when using herbal remedies. In fact, potent herbal remedies taken over a longer period of time have been shown to be more effective than short term antibiotics for gut dysbiosis and imbalances. This can be due to the fact that antibiotics wipe out the good bacteria as well as the bad, leaving you susceptible for another negative bacterial overgrowth. Antibiotics, birth control, prescriptions and NSAIDS have all been shown to cause gut imbalance and inflammation as well so that's not a route I'm willing to go.

The second round of my protocol did change slightly. We tweaked a few things and I doubled down on details like replacing my toothbrush regularly, watching my sugar, and ditching coffee until I get the all clear. Do I think it's working? Absolutely - whenever I'm on the protocol I feel AMAZING. I basically don't get sick and if I do it's short lived and easily overcome. I have tons of energy, and well....I just generally feel better.

I'm still in the middle of round two and will move on to the upgraded testing for my follow up that will allow me to see levels should the H Pylori still be present. I wanted to share this with you because it's a TRUTH that the healthy answer isn't always easy. it just isn't.  It costs money and it takes time to do things the more natural way. But is it worth it?! 100% 

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Ready to start working on YOUR gut? Jump into my 8 week gut health program where I ease you in slowly with weekly challenges, tons of information, questions and answer sessions with me, recipes, detox tools, and upgraded testing (optional)! CLick "Get Gutsy With me" at the top of this page or email me at: KyleneT@thetinyfitdiva.com to get started - you only have a few days left to register!!!!!

Want to get tested yourself? Shoot me an email so we can set up our free 30 minute consultation to find out what's right for you :)

Easy Shepherd's Pie

Hey Hey Diva friends!

MARCH 2nd?! Where did February go? Well, the weather might be crazy warm for February, but it's still winter in my book and everyone needs a good Shepherd's pie in their back pocket.

Due to some food sensitivities ( chicken, cinnamon and cinnamon) I've avoided making it for awhile. But when my husband asked for it recently I decided to make it work! 

We found it thoroughly delish! p.s. I said "easy" because I even incorporate frozen veggies - woohoo!

 Ingredients:

• 1lb grass-fed beef
• 3 heads of cauliflower
• Grass-fed butter
• 1 large yellow onion
• 4 stalks celery
• Frozen peas
• Frozen lima beans
• olive oil
• garlic
• salt
• pepper
• ground cloves
• ground nutmeg
• Bone broth (turkey, beef, chicken)

Directions:

1. Cut up and steam the cauliflower until soft. Set aside.
2. Turn the one to 350 and set aside a 13.x baking dish
3. Meanwhile, heat up a large skillet and pour 1-2 TBS olive oil
4. Chop the onion and place it in the skillet. Cook until it starts to become translucent.
5. Chop 2-4 garlic cloves and celery and add to the onion mix
6. Pour 1/2  a bag of frozen peas and 1/2 a bag of frozen lima beans into the onion mix.
7. Continue stirring and mixing as all the veggies cook through. 
8. Add the spices to taste
9. Add the beef and cook it until browned through.
10. Meanwhile melt 2TBS butter in the microwave
11. Pour 1/2 cup broth into the onion mix and cook just long enough to mix and heat through.
12. Pour the beef mix into the baking dish
13. Add your cauliflower and melted butter to a food processor - blend until smooth. If you need a little more liquid, splash some extra broth into the processor and continue to blend.
14. Spread the cauliflower on top of the beef mix and place it in the oven
15. Cook for 1 hour or until the cauliflower is nicely browned.
16. Enjoy!

Guilt Free Carbs?!

Hey Hey Diva Friends!!!

I've slowed down a bit on the blog posting recently because I've been focused on my Get Gutsy group, my new podcast and everything else in my busy life!! If you love reading blog posts though drop a comment and let me know what topics you're most interested in seeing!

Let's talk about carbs for a second. If you've followed me or know my story, I'm all about NOT dieting, and NOT restricting, counting calories, or portion control! Every time I've tried that it totally fails for me long term. The only thing I've found to work (that I think is the only thing that works for EVERYONE long term) is discovering your perfect #Youtrition and through that knowledge, eating intuitively. That means, eating when you're hungry, and eating what you crave! 

So back to carbs. They are your FRIENDS. Your brain, hormones, cell structure, and energy depend on carbohydrates (and fat but that's another blog post). To clarify, I always mean real food carbohydrates. I'm not talking about white sugar, cane sugar, or bread here. I'm talking about squashes, beans, fruits, root vegetables, and if you tolerate it, quinoa and rice! If you run on bread and sugar carbs then you are setting yourself up for blood sugar rollercoasters, insulin resistance and ultimately.....disease.

I don't believe in focusing on "low carb". But when you move from the S.A.D. diet (standard American diet) to a whole foods, nutrient dense, from the earth approach to nutrition, you naturally become lower carb. It just happens. You don't have to think about it. In fact, many who eat this way need to make an effort to INCREASE their carbs.

Stefani Rupert who is the founder of paleoforwomen.com recommends that women don't drop below 100grams of carbs/day and that they shoot for MINUMUMS not maximums. In a society where we are brainwashed into thinking less is more when it comes to calories and foods this type of thinking can be shocking. But let me stop and ask you....how is your energy? How are your moods? How are your hormones? How is your sleep? How are your cravings? Those are all clues to us that we are or are not getting the right nutrition. 

For women in particular we can really use MORE carbs than less when chosen in the right context!!!

So don't be afraid my friends....this recipe is CARB LOADED and you can feel GUILT FREE while indulging :) If you must, use it as a dessert, but in reality - let's have it for breakfast :P

Carb City Snack bar

• 1 cup macadamia nuts
• 1 cup pitted Medjool dates (packed)
• 1/2 cup goji berries
• 1/2 tsp (or generous pinch) of sea salt
• Blend it all up in a food processor. It will look crumbly.

1. Line a bread pan with parchment paper and pour the mix into the bread pan
2. Squish it down evenly with a spatula
3. Refridgerate
4. Cut into 8 bars
5. Enjoy!

p.s. Dates are packed with fiber, B vitamins, potassium, manganese and magnesium. Goji berries are rich in trace minerals that you need and nuts are a good source of healthy fats!

Interested in learning more about YOUR perfect #Youtrition, how to fix your gut health, ENJOY your food, and live a healthy LIFESTYLE? Join my second round of Get Gutsy March 18th!!!! Message me for details or click the link below to capture the early bird special by February 24th! 

Join my FREE Facebook group below and get daily tips, and monthly challenges as you learn how to Stop Dieting and Live Your Life!

3 health concerns most women ignore

Hey Hey Diva friends!

Quick update for you :) January is off to a rocking' start!! I launched my very first Gut Health program #GetGutsyWithMe on January 15th and I'm already getting AMAZING feedback on the program, information, and recipes! This fills my heart with joy and happiness since it's my life's mission to help people make healthy changes in a doable, pleasant, and maintainable way!!

Stay tuned - Get Gutsy will be launching 2-3 times each year and you can expect edition #2  in a few months!

SIGN UP FOR MY NEWSLETTER TO STAY UP TO DATE!

I also chose to jump into the 80Day Obsession program by Autumn Calabrese! This is a beachbody program from the creator of 21 day fix. YES I'm a personal trainer, YES I could create my own workouts...YES MLMs like beachbody have a bad name (because of poor representatives I might add - not because of the products).... but I have seen GREAT success using at home programs, so have many of my clients and friends and heck...it saves me time and sanity to follow a program that's already designed! As I grow and focus on my OWN business, I enjoy popping down in my basement and not having to think about what to do next. #stressrelief If you want to join me just say the word!

I'm VERY pleased to announce that The Tiny Fit Diva podcast will be up and available to stream in February. We are currently working on a few last minute tweaks as well as preparing a few extra episodes for you to be on top of the game before we open it to the public :) GET EXCITED because Patrick and I share our best tips on this weekly show!

 I have many goals for 2018 and one habit I'm slowly beginning to implement is an organized morning. Last year I read miracle morning and I loved a lot of the ideas but didn't implement them right away. As I'm getting busier, I want to make sure my priorities don't slip, so in the evening I have been making a list of to-dos the next day and that includes the first few things I want  to get done in the morning which includes meditation, reading my Bible, and reading a personal development book! 

All in all, January is shaping up to be a pretty darn awesome month and I have more goals, dreams, and visions for the next few years that I can't wait to share with you as they come to fruition.....

Today's topic:

3 health concerns most women ignore

1) Poop. 

Man, it seems like this is all I'm talking about these days! Between Get Gutsy With Me, my podcast, personal conversations and now this blog....shew! I need t find another topic ;)

A common complaint that many of my clients have is inconsistent stools. Some may be constipated, some have diarrhea, or some fluctuate between the two. If you aren't having regular bowel movements and/or you have stomach pains that accompany inconsistent bowel movements you need to get it checked out! Consider ordering up a comprehensive stool test and/or a food sensitivities test. Often the two compliment each other well.

When you are constipated, your stool is literally putrefying in your body. Yuck! Stool is full of toxins that your body has broken down, processed, and passed through to successfully eliminate and get it out of your system. When it's held in, those toxins are getting reabsorbed which can cause an excessive toxic load on your liver, pain in your abdomen, and even issues with your mental clarity and energy, not to mention the potential damage and inflammation to your colon the longer this goes on!

If you regularly have constipation, diarrhea or a fluctuation between the two it can be an indication of food sensitivities, a bacterial imbalance or even a parasite. Ignoring these can lead to disease, chronic pain, chronic inflammation and even stomach cancer in the case of the H. Pylori an wildly common stomach bacteria. When inflammation and damage goes on too long in the body it can eventually lead to a suppressed immune system compromising your future health as well as your ability to recover.

2) Too much coffee during the day...

I almost titled this point "Fatigue" but when we rely on stimulants all day many people don't realize how tired they actually ARE. Many people will say " oh yes I feel fine, I get through my work day great!" but if you were to take away the caffeine, coffee or sugary beverages throughout the day these same people would crash and burn around 10am and have a tough time mentally and physically recovering to complete the rest of their day.

Limit yourself to 1 cup of (preferably black) coffee a day and keep that before noon. While extra caffeine throughout the day may give us the sensation that we have more energy, it's actually taxing on our body's natural energy production systems and can give us misinformation on how energized we actually are. The longer (later) caffeine is in out system the more it affects are ability to get to and stay asleep. We need to be able to rest when we are fatigued so that we can naturally reset and not rely on stimulants throughout the day.

Additionally, when you wake up your cortisol levels are at their highest for aproximately the first hour of the day. Cortisol (a steroidal hormone) gives you that energy to wake up and roll out of bed. Consider waiting to drink that cup of coffee until 1-2 hours after you wake to really maximize your body's utilization of the cortisol and the caffeine together.

3) Resistant weight loss

Many women thing "I'm just getting older", or "this is my life now" and lose hope when they struggle to lose weight in middle age ( or any age!). I'm here to tell you that weight loss IS possible and your body DOES want you to lose that stubborn belly fat. Weight loss resistance is a SYMPTOM and it's your body's way of telling you that something isn't right. Typically it's related to a stress response. 

When your body is stressed whether mentally, physically, or emotionally, it releases cortisol which increases insulin levels and therefore affects your ability to gain or lose weight efficiently. When your body is chronically stressed, in it's desire to survive it stores fat and shuts down non-essential functions such as proper digestion and fertility ability. aka - it messes with your hormones man!

Weight gain or the inability to LOSE stubborn fat is generally a signal to you that there is a hidden stressor somewhere in your life that needs to be removed. This could be anything from an emotionally stressor like a bad relationship, chronic stress like business at work or lack of proper sleep, or physical stressors like over exercising and/or food sensitivities causing inflammation and damage to your gut lining.

All 3 of these are problems that MANY women encounter and therefore many women consider them "normal". These are not normal and by no means are you meant to struggle with them for life. In fact, with some digging there may be a relatively simple answer. It may take time, and it may take work. I never said changes would be EASY, but they may be SIMPLE. 

Be your own health advocate, know your body, and don't "let it go" :)

Have you, or are you struggling with one of these? I'd love to hear from you - leave a comment below!

Stocking Stuffers for the whole family!

Hey hey Diva friends!!!

One of my FAVORITE things is Christmas morning. Like many families, we had our own traditions and a specific order of the morning. We would wake up, open all the presents and then sit down to enjoy the fanciest breakfast of the year.

Along with breakfast came our stockings. Over the years these became almost more fun to open than the bigger presents and there were a few years we even had "overflow stockings" (aka additional christmas bags packed with fun little things we could use day to day over the next year).

Since stockings are so fun in my family I thought I would share some really fun stocking stuffers for YOU this year!
 

1) You can't get away from the tradition of Christmas candy in the stocking. BUT we can make better choices! I found these amazing candy canes with all the flavor but none of the garbage ( high fructose corn syrup etc...) in regular! 

If you REALLY want to splurge, order a box of PaleoTreats and divvy up the individual treats between stockings! You won't regret it. My personal recommendation is to get a larger box and keep it in the freezer so you can enjoy a treat ever few weeks!

2) When we were really little we would get cassette tapes in our stocking. I always went to bed listening to a Bible story and I had 3 separate copies of my favorite, Queen Esther! Over time, this tradition evolved into a DVD from a fun movie that came out the past year. This year we really enjoyed and would highly recommend:

Beauty and the Beast  (family friendly!)

Wonder Woman (may not be appropriate for children)

3) Foursigmatic coffee or hot chocolate.  I know, I know, I mentioned this one in my GIFT roundup. BUT... you can gift a box or two OR, you can open them up and share few packets in your stockings. Hot chocolate for the kiddos and coffee for your hubby!

4) Stockings are an opportunity for something small and personal, like homemade coupons for a craft day, a date night, or a movie out.

One year my Mom purchased us all horseback riding lessons. To find the gift we had to go around the house and find these little papers she had printed it out on then rolled up to look like fancy scrolls. That made it fun AND memorable!

Get creative, print out or design your own card, and write a personal note that make it something to keep forever!

We've also printed out fancy cards and placed them in the tree. One year we wrote a poem describing Keegans gift and stuck it on the tree for him to find after all the other presents were open.

5) Know someone that LOVES nut butter? Check out these quality Justin's nut butters that come in handy on-the-go packets! 

6) Upgrade your hand Sanitizer with Dr Bronner's all natural and gentle hand sanitizer. Consider pairing it with some of their awesome lip balm! 

7) My favorite chocolate bar from Enjoy Life!! Clean ingredients AND amazing taste!

8) Everyone needs to get socks in their stockings now and again :) Women's no show socks and Men's socks

9) Gift your favorite essential oil! Our favorite is "Thieves" from Young Living. 

10) Favorite hair cair, skin care, or makeup product! I'm surprised at how much I love Beauty Counter daily shampoo and conditioner! My hair is simply not as smooth and pretty without it!


I hope that these make your gift giving a little more fun and exciting this year :) 

I'd LOVE to hear if you use any of these ideas and/or if you have any other ones!!

Bye for now!

Anxiety...what you can do.

Hey Hey Diva friends!!!

I want to share a very personal story with you today. I have struggled with anxiety for YEARS. In fact, it started when I developed OCD in my early teens. I would have to take multiple showers, wash my hands to the point of bleeding and touch nobs with kleenex. It wasn't pretty....

THANKFULLY I have really grown out of that (although you'll still see me with wipes and hand sanitizer when I fly I mean...HELLO)....but periodically the anxiety monster rears it's ugly head in my life and in 2015 I had 2 weeks of crippling anxiety accompanied by insomnia, fear, non stop crying and....well....it was bad. 

Since then I've worked double time on getting healthier, listening to my body and understanding why and how this happens. More importantly, my ears perk up anytime I hear about something that can be connected, exacerbate, help or prevent anxiety. I've learned a lot and now feel like I have the tools I need.

So today I wanted to share a few things that I've noticed affect my anxiety and several things that actually help keep it at bay.

1) Gut Health is KEY

The #1 thing I've noticed is that it directly correlates to my gut health! For example if I eat a food I'm sensitive to I'm more likely to have some mild anxiety the next few days.

WOW. This seems so unrelated right? How can our BRAIN and our GUT be connected? Well, without getting all nerdy on you, many of your neurotransmitters ( you know the things that make you happy, calm and feel good) are regulated in your gut!  If there is inflammation or damage whether from mental, emotional or physical stress (like food sensitivities) that can lead to negative signals being sent and disruptions to the normal balance of the body and brain.

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Essentially, your body says "I'm stressed from these outside factors!" and tells your brain to react accordingly. What's really devastating is that we always think the brain is OUR fault. While there are lots of studies that talk about neuroplasticity and the ability we have to TRAIN our brains to think positively (valid and VERY helpful by the way), if you struggle from chronic anxiety and your thoughts feel as if they aren't your own, that may be due to something going on in your gut. 

Resources for dealing with anxiety, learning how to think more positively etc...

The Mind Connection - book

Battlefield of the Mind - book

So Long Insecurity - book

This could be anything from parasites, bacteria, inflammation, food sensitivities etc....this should be encouraging to you because there is a solution and it doesn't involve you taking anti-depressants the rest of your life (the only thing my Doc could recommend by the way!)

Quick story to drive this point home. A young girl named Alyssa began hallucinating - scary stuff for anyone but especially a child! The medical community wanted to treat her with anti-psychotic drugs for the rest of her life. Luckily her parents took her to Dr. Jess Armine a functional medicine doc who has  done extensive work with neurotransmitters, mood disorders and reversing chronic illness. 

He was able to dig deeper into the root cause of WHY these hallucinations began and found several areas of gut dysbiosis, inflammation and bacterial imbalance in Alyssa. Once stressors like food sensitivities were removed, the bad bugs were killed and her body was supported and rebalanced, Alyssa returned to normal. She grew up avoiding the foods she wasn't sensitive to, became an honor student and never had to be on medication to maintain her health.

THIS is why I became an FDN. I want to help YOU dig deeper into the root cause of your health issues and together we can build your body back up. It knows what it needs to do, we just need to get rid of anything hindering it from getting the job done!

2) Caffeine

While almost everything falls under point #1, you might have great gut health and still be sensitive to caffeine. Some people are fast metabolizers and some are slow. Caffeine has a really long half life which means it stays circulating in your body for many hours after consumed. This is why it's normally encouraged to stick to 1 black cup of coffee before noon.

If you struggle from anxiety however there may be a period of time where you need to eliminate it all together. Caffeine stimulates your adrenal glands which are already working overtime when under stress. The last thing you want to do when your body is pumping out cortisol is to throw an external stimulant onto the fire! 

Join my free FB group "Stop Dieting and Live Your Life!"

If you have struggled for a long time with chronic anxiety I would eliminate it 100% for several months. If you find that you are only sensitive occasionally, then I would check to see if it corresponds with your monthly cycle. You may notice you are more sensitive to caffeine when you're ovulating. 

It's your liver's job to filter out the excess hormones being produced during this part of your cycle and it's also the liver's job to eliminate the caffeine efficiently. If both are happening at the same time you may notice a heightened sensitivity and want to back off the coffee. Personally I have noticed that my energy is elevated from the higher levels of hormones anyway and coffee isn't necessary during that time.

3) Poor Sleep

There are sooooo many benefits to getting a good night of sleep. But it isn't just about the number of hours you spend in bed, it's about the quality of deep sleep you get each night. People do vary on the number of hours that make them feel most rested, but I find that people who deal with chronic stress in their life typically need more sleep than others.

Prioritizing it and making it a non-negotiable is key. Part of the reason sleep is so important is because it's when your body processes information and heals itself. If your brain doesn't have time to process then when you wake up you are less likely to view things in a state of reality. I mean, lets be completely unscientific here - when you are sleepy EVERYTHING seems worse am I right?! :)

Don't feel bad about going to bed early, sleeping in and honestly - if you have chronic stress and lack of sleep I'd encourage you to take a self care weekend where you sleep as much as you possible can for at least 3 days! Let your body reset, rejuvenate and heal.

WHAT CAN I DO NOW?

1) Get Tested

If you think that you may have some food sensitivities or gut imbalance of any kind, find out for sure! My job is to work with you to uncover the hidden stressors in your life that are causing metabolic chaos and breakdown in your body.

Through functional lab testing I'm able to help you discover what's really going on, come up with a personalize protocol just for you and help you return back to health for good! I take a functional whole life approach meaning I don't medicate - I educate. I will work with you on nutrition, stress reduction, appropriate supplementation and more based on your personal test results.

Not sure this is for you? Email me: TheTinyFitDiva@Gmail.com to set up a free 30 minute discovery call where we can talk about what's available and right for you.

2) Eliminate known stressors

This might sound obvious but often we resist making changes we know are good for us. Cut out the processed foods, eliminate carbonation, sodas, and sugary drinks. Cut caffeine for a period of time and give your gut a chance to heal itself! 

I might sound like a hard ass, but this step is non-negotiable if you want to achieve long term health! Your gut is called the second brain but really it's the FIRST. If it's not functioning properly then neither will your actual brain....

I you even have and inkling that a certain food is bothering you, eliminate it for a minimum of 1 month. If you feel better AWESOME! If you can't tell a difference bring it back in and monitor how you feel each time.

3) Intelligent Supplementation

Don't go crazy with supplementation without supervision. However there are a few supplements that are generally safe and helpful. L Theanine, Vitamin C, and a  good probiotic and  are a great place to start with anxiety.

L Theanin is a great tool to take "as needed" when you feel some day-to-day anxiety popping up. Vitamin C has about a million benefits (including helping your liver)  and is extremely difficult to overdose on. A good probiotic helps balance your good gut bacteria - I would recommend rotating brands every few months to get different strains.

I hope this helps!

If you are really ready to get YOUR gut back on track then consider joining my 8 week gut health program Get Gutsy with Me starting January 15th!!! We are going to go in depth with information on healing your gut and you will have access to recipes, shopping lists, tips, and support through the process!

 Each participant will have the option to upgrade their 8 weeks with gut testing and discounted coaching from me which would include a personalized protocol  based on the test results.

 Don't let this go on another year! NOW is the time to take back your health.

Additional resources:

"3 steps to healing your gut" - blog

"Breaking Negative thinking Patterns" - podcast

"12 principles to change your brain and your life" - podcast

"Microbiome Solution" - podcast

The Gut Brain Connection - article

Disclaimer: This is not intended to diagnose or treat any medical condition. Do not go off medication without talking to your doctor. Consult with your doctor before making any changes in an existing protocol.

Christmas Gift Roundup!

 Hey Hey Diva Friends!

Christmas is 12 days away!!! Speaking of 12 days - It's not too late to join my 12 days of Fitmas happening in my FREE Facebook Group "Stop Dieting an Live your Life!" Complete with 12 at home workouts  you can use, print and repeat later, and 12 holiday recipes that you won't feel guilty about! 

If you are like most people then you aren't even close to having your Christmas shopping done, today I wanted to share some of my favorite things....if you have a super crunchy friend that needs a gift look no further! Or if you just want to add some really cool things to your house
 this list is for you... :)

1. Bulletproof Hot Chocolate - high quality hot chocolate you don't have to feel guilty about letting your kids enjoy! ( ok let's be honest - it's for you!)

2. Foursigmatic Coffee - have a crunchy friend that loves their coffee? Treat them to this delicious AND immune boosting coffee that includes medicinal mushrooms. Not a coffee drinker? Try the hot chocolate!

3. Squatty Potty - give this to someone you love or someone you want to make laugh...either way they will start pooping better with the squatty potty :'D

4. Lindsey Stirling Christmas CD - It's Lindsey Stirling. Nuff Said!

5. Sevensons.net - If you are conscientious about the quality of your meats then look no further than sevensons.net! Pasture raised, grass-fed meats that you can't find in the store at great prices!

6. Primal Pit Paste - maybe not the best gift for your mother in law, but perhaps a stocking stuffer for a close family member? :) Upgrade your deodorant to ditch the harmful chemicals and aluminum and enjoy higher quality baking soda, coconut oil and essential oils based pit paste!

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7. SHEETS. Know someone who enjoys a good sleep in a comfy bed? Or maybe you know a night sweater who need wick away sheets....or maybe you know someone crunchy who would appreciate that these are bamboo - either way these sheets are soft and sure to please anyone on your list! Ettitude.com

8. Books and Cookbooks  - for anyone interested in boosting their health naturally!
Healing Mushrooms Book

The Plant Paradox

Celebrations holiday cookbook

Practical Paleo 2nd edition


9. Lip Balm - it's lip balm - everyone needs some in their stocking!

10. Had to throw this in there ;) A gift certificate to the 8 week gut health program "Get Gutsy With Me".   Perfect for anyone looking to get healthier and just doesn't know where to start. The program includes 8 weeks of information complete with 4 e-books, recipes, weekly shopping guides and the option to upgrade with personalized testing and protocols. Whether you or a friend has fatigue, hormonal imbalances, IBS, acne or just doesn't feel quite right, this program is for YOU! You will leave with tools, recipes, and most importantly knowledge about how to eat, for your body, how to boost your healthy lifestyle and information on how to dig deeper to get to the root problems so that you leave feeling healthier and happier than ever!

Click the link below to purchase or contact me at: thetinyfitdiva@gmail.com to discuss a gift certificate or for more information.

 

What's YOUR favorite gift idea?

I'd love to hear it - comment below!

Bye for now! 

Mangos for Thanksgiving?

Hey hey Diva friends! WOW yesterday was a long but fun day!

Our morning began bright and early as we got up to meet the rest of my family for the annual Miamisburg Turkey Trot!!!

After the Turkey Trot everyone headed over to our place for a yummy brunch full of delicious yet GUILT FREE food! 

On the menu:

• Bacon Tart
• Fruit Salad
• Chia and Mango Pudding ( recipe below!)
• Sparkling grape juice 
• COFFEEEEEE :)

After brunch we relaxed (briefly) and then began the preparations for dinner at my Mom and Dad's! It was lots of fun and the whole family was together :) We laughed, we talked, we shared what we were thankful for, we played games, and we enjoyed the day tremendously.

One recipe I made was quite delicious and so I wanted to share it with all of you! It's a combination of recipes from: Paleocoupboard.com and TheBalancedBerry.com

My combo is below!

Ingredients:

For Chia seed pudding:

• 1 Can full fat coconut milk in a can
• 1/4 ground chia seeds
• 2 TBS sweetener (honey or maple syrup)

For the Mango pudding:

• 2 mangos
• juice of 1 lime
• 1 inch of ginger

Directions:

1. Mix all the chia seed pudding ingredients together. Let sit for a few minutes and re-stir. Then refrigerate overnight
2. Peel and cut the mangos
3. Peel the ginger
4. Blend the mangos, lime and ginger together ( I think there could be more ginger personally!)
5. Chill
6. Layer the puddings and top with toasted coconut, raspberries or whipped cream
7. I doubled the recipe and made 10 servings. You could make smaller portions as well. This made about 10 LARGE servings.

ENJOY!!!!

What was your favorite part of Thanksgiving? I'd love to hear some family traditions or recipes you enjoyed :)

p.s. TODAY ONLY I'm offering a sale on my January gut health program!!! Launching January 15th, it will include 8 weeks of menus, recipes, tips, gut health protocols, and more! ANY participant will have the option to upgrade the program to include personalize gut health testing! For more details and the sale (ending at midnight!!!) Click here!

Seasonal Butternut Squash Soup

Hey hey diva friends!

Just because I'm currently on a hiatus from winter squash, doesn't mean YOU should suffer. I LOVE the flavor of butternut squash! So sweet and savory at the same time!

 This soup is so tasty and nutritious. A good soup does wonders for the body and soul. Soups offer a certain comfort that other foods lack. They’re also a vehicle for nutrient dense ingredients!

Butternut squash is an excellent source of vitamin A and one of the healthiest starches you can get. It’s got a gentle sweetness to it which pairs well with a bold curry flavors and embraces the sweetness of apple. Apple and butternut squash naturally compliment each other. They’re harvested at the same time of year, they’re both high in fiber. When Fall comes around this is one of the first soups I whip up. It’s become a staple in my house and I hope you’ll enjoy it just as much.

Ingredients

• 1 Tablespoon olive oil or coconut oil
• 1 onion, finely chopped
• 1 garlic clove, minced
• 1 Tablespoon curry powder
• 1 lb butternut squash, cut into cubes
• 3 granny smith apples, cut into cubes
• 1 litre homemade chicken stock
• 1 tsp sea salt
• 1 tsp thyme

Directions

1. Heat oil in a large pot, add onions and garlic and simmer until golden. Add curry powder, salt,  butternut squash and apple chunks and cover with chicken stock. Allow to simmer for about 30 minutes until butternut squash is soft. Use an immersion blender or add to your blender in batches to create a smooth creamy consistency, enjoy!
2. Add all ingredients to your blender and process until super smooth.

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Get Gutsy With Me.In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora, plus support, fun, and coaching from me!

If you haven't joined already, don't miss all the fun in my free online Facebook Community "Stop Dieting and Live your Life" where I share tips, videos and more!

What's your favorite soup recipe or fall favorite? Comment below!

Bye for now!