Can you indulge without ruining EVERYTHING?

Hey hey diva friends!

Throughout my coaching career I have noticed that women often struggle with the mentality of "cheating". Some women take a cold turkey approach to changing their nutrition, some women starve then binge when the cravings become too much to handle, some women say "just a taste" but finish 3 cupcakes. Some women take a "cheat day" but instead of 1 treat it turns into 3 full blown cheat meals that derail their entire week...most of the time the mentality, their core belief system and their approach to how food relates to their body never changes....

Because of this fundamental mis-step they fail to see the results they are after. They continue dieting, yo-yo-ing, struggling, binging and cycling through every fad diet in existence wondering why all their best efforts go nowhere. Without a dramatic change in how we view food our best intentions are essentially worthless.

I know- because until I changed how I thought I did ALL OF THOSE THINGS TOO!

Once I began learning about how food affects my body, my brain, my energy, my past, my present and my future....it became clear that each bite of food is detrimental to the outcome of my health. Whether that be positive, or negative....and good news is.... I'm in charge. 

Once that really sunk in and rooted itself into my food philosophy, I realized that I can eat whatever I want WHENever I want....as long as i make some critical shifts with the nutrients I use. I  had a pancake this morning and chocolate last night....but I guarantee you the ingredients in both were not the same ingredients that you'll find in a Hershey bar or a bisquick pancake! 

Substitution - NOT deprivation

This is they key. This is how we take control and BREAK the cycle of endless dieting so we can finally just live our lives and not obsess about food. Because once we make that shift, our bodies do what they are created to do...use the food as fuel, build muscle, burn fat, and create healthy energy for us to get through our day effectively.... MENTALITY IS EVERYTHING.

That being said, many people struggle with giving up their favorite foods like...pizza....and pasta. I understand!!!! I was a bread-a-holic 5 years ago. BRING ME ALL THE BREAD! and pasta? pizza?? Now you're talking.... but I also struggled with intense gut pain, rosacea, weight gain, diet cycles....you've seen my story, you get the picture....

So I love to provide substitutions for you and today is a recipe that is sure to please even the pickiest "non-healthy" eaters in the fam :)

Is it spaghetti? Is it pizza? Is it lasagna???? It's...

Pizghania

:) hehe see what  did there?

Ingredients:

• Rice/quinoa pasta (or if you want this to be grain free use spaghetti squash)
• Pizza sauce ( read the ingredient label and make sure there are no sugars added)
• Turkey Pepperoni ( or substitute your favorite sausage)
• Cheese ( optional. I chose to use a Pescarino Romano sheep cheese. If you use dairy cheese look for raw, organic and grass-fed. You can find organic valley brand at Kroger!)

Directions:

1. Heat oven to 375
2. Cook the pasta according to the directions. If it's rice pasta rinse it with cold water after draining.
3. Pour 1/3 pizza sauce in 9x9 baking pan. Cover with 1/2 noodles, layer with pepperoni. Repeat: sauce -->noodles-->pepperoni and then cover the top with remaining 1/3 jar of sauce.
4. Place in the oven for about 10 minutes to heat through and then sprinkle the top with cheese.
5. Place in the oven for another 5 minutes or until cheese is melted and everything is warmed.
6. Enjoy!

So there ya have it! I'd love to hear what YOUR favorite comfort foods are  - leave me a comment below!

If YOU are interested in getting serious about your health and if you're FINALLY ready to break that cycle, then check out my comprehensive 8 week program launching January 15th, 2018 called  "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 live videos, extra support in an online community and fun from me WITH the option of boosting your results with additional personalized gut testing!

Not sure you're ready for all that? Join me on my Facebook page Stop Dieting and Live your Life! where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life. PLUS you'll have FREE access to my Holiday Survival Guide through the months of November and December to really kickstart your goals!

By for now!

Sneaky Food Allergies

Hey hey Diva friends!

Well I'll be a butternut squash...wait...that makes no sense....if I WAS a butternut squash I wouldn't have a food sensitivity to it. That's right...add it to my list! :)
 

If you want to know more about the Food sensitivity testing process read my blog here!

To learn more about how food sensitivities, gut health and more, click here!

Let me start with the positives....since embarking on my journey of testing I have seen marked improvements! More energy, bloating gone (THANK YOU!!!) anxiety lowered and sense of wellness UP! WOOHOO!

What to look for

Much of this began to come together once I eliminated the food sensitivities on my MRT Leap test and began treating a bacterial overgrowth found on my stool test. It's very important to balance the environment in our gut. When there is an imbalance or dysbiossis of any sort, it can lead to:

• Bloating
• Fatigue
• Skin issues
• Hormonal imbalances
• Mood swings
• IBS
• malabsoprtion
• food sensitivities
• pain
• headaches
• foggy thinking
• etc....

We are more susceptible to bacteria, yeast, parasites and fungal growth (or overgrowth) with any of the following:

• Food sensitivities ( they can be a result, OR, triggering even for gut imbalance)
• birth control use
• prescription use
• antibiotic use
• stress
• poor sleep habits
• exposure to chemical or environmental toxins ( aluminum in deodorant, bleach, hair/skin/beauty treatments)
• etc....

The longer I think about my history the more I come to understand the struggles my body has had to overcome and...well...detox from! I am constantly amazed at this efficient machine that God has created to heal from within! Without our help our bodies do a LOT to detoxify and protect us on a daily basis. There comes a point however where knowledge is key and taking action on the knowledge can help reverse disease, prevent disease, and help you live your happiest, most energetic and mentally present life!

Personally I have a history of:

• Antibiotic use
• Birth control use
• Excessive Nsaid use ( excedrin and advil cold and sinus DAILY at some points)
• processed foods, sugars and wheat consumption for years
• Chronic stress for many years in young adulthood
• Traumatic event in early childhood
• etc....

Over the past few years food sensitivities has been and ever evolving journey as I become more aware of, test, and listen to my body. As my body adjusts and changes I am able to identify more easily the foods I'm sensitive too.

Think about it this way - when you are eating 20 foods your body is sensitive to and it's totally overwhelmed, it's really hard to pinpoint the problem. Once you've eliminated the main stressors however, it becomes way easier to go "oops! this food must be a problem".

The past few days I was super annoyed because I felt very fatigued, had a headache, and got really gassy (embarrassing!!!). Nothing in my life patterns had changed, and as I was thinking about it my food was basically the same as well UNTIL.....

I remembered I had added in a homemade pumpkin pudding. Seemingly innocuous, I had eaten a large portion for breakfast one day and had had a few servings 2-3 days in a row. The only major change in my foods, I thought it through and realized the last time I at butternut squash I got gassy as well, and on my food sensitivities list is yellow squash. It seems that I am actually sensitive to winter squash and all the varieties! Guess what went away as soon as I stopped eating the pudding....the reactions!

Be Patient

As you go through a process of healing, it may seem that you become more sensitive to more foods...and this can be disheartening. But don't feel bad! In reality, you are just becoming more AWARE. Once we know how to identify things and listen to our bodies the amount of information our bodies give us is incredible! It's like flipping a switch and suddenly receiving and processing information we never acknowledged before. Or think of it this way....your body is a printer and has been printing and printing analytical reports on what it needs and how to treat it but we never turned the printer on, so we were never receiving the reports.....when we begin to eliminate stressors and really listen to our body it's like turning that printer on and receiving all those pages of information that had been stored in the printers memory....overwhelming at first, but it's been there all along.

What to do next

It's important to remember that our bodies change. They change as we age, and they change as we heal. There is a high probability that you are more sensitive to something NOW than you were BEFORE. There is also high probability that as your lifestyle changes and your nutrition becomes more...well....nutritious...that your food sensitivities list changes as well!

1) Keep a food journal - it's tough sometimes to think about what we've had to eat the past 24  hours. Making it even a little more tricky is the fact that many food sensitivities can show up within 24-72 hours. This means something you ate Saturday may affect your your mood, your digestion, or your skin on Monday! It's important to look back so you're able to make correlations.

Join  the health revolution and download my free Holiday Survival Guide today!

2) Build up your gut strength. When we have multiple food sensitivities the lining of our gut becomes inflamed and the tight junctions in that lining that protect the blood from large or unwanted particles becomes compromised. This is why you can have external symptoms like skin rashes, mood swings or neurological reactions to an unhealthy gut ( toxins are crossing the blood brain barrier!). Consider bringing in fermented foods like sauerkraut and kombucha while also supplementing with a digestive enzyme and quality probiotic.

3) Consider getting tested. There are so many nutritional approaches out there - paleo, primal, whole30, grain free, autoimmune protocols, specific carbohydrate diets etc....while all are valid and effective, getting tested gives you specific information on your own personal body chemistry.  It also allows for you to work with a practitioner that can guide you, encourage you, and provide supplementation to help your body heal more quickly as you go through the process!

Take Action Now!

Gut health is incredibly important to me and that's why I'm launching "Get Gutsy With Me" January 15th of 2018!!! It's an 8 week program that will include:

• 4 bi-weekly, jam-packed eBooks overflowing with every piece of information you need to get the results your body craves—think of it as the ultimate go-to resource guide for your gut!
•   A mouthwatering Recipe Guide packed with over 59 chef-approved food and drink recipes to keep you nourished, satisfied and toxin-free!
•   8-Weeks of suggested meals to make gut rebuilding easy as 1-2-3. for the entire 2-month period—yes, you heard that right—no need to plan for 8 weeks (go ahead and take a deep breath)! I made life easy for you.
•   8 Shopping lists to make your trips to the supermarket 110% hassle-free!
•  Email support from yours truly—I’m here to make sure you succeed!
•   Handouts with simple reminders for your gut health journey
• · A Food Diary so that you can reflect on how your meals make you feel and unleash your maximum potential!

PLUS online support from me through the whole program AND the option to personalize and improve your results through your own gut testing at a discounted rate! If you sign up before January 1st, you'll receive the early bird discount of $199. Don't wait, because it jumps to $247 in the new year! 

p.s. not sure you want to work with me yet? Or simply want to start NOW? Download my FREE Holiday Survival guide first and get to know me over the holiday season! 

p.p.s. Do you have gut troubles? I'd love to hear your story, thoughts, comments and experiences below - leave me a comment! 

To your health!

p.s. the advice contained in this article is not meant to diagnose or treat any diseases and does not take the place of a qualified medical practitioner or physician.  

What the heck is paleo?

Hey hey Diva friends!

If you follow me on Facebook, know me in real life, or read this blog, then you have probably seen or heard me talk about PALEO recipes!!! You might know what that means or you might be thinking "I know she eats 'healthy' but what the heck is paleo?"

Never fear! I'm here to share :) It's a complicated question actually because there are a bunch of definitions! I'll give you the basics and then share why I eat the way I do, how's that?

Paleo actually stands for paleolithic nutrition....so....the way cavemen ate. Honestly my first thought was "uhhhh who cares?". I was just looking to be healthy. Turns out, paleo tends to be the most nutrient dense, whole foods, anti-inflammatory approach out there. So once I started reading about it, learning about WHY certain foods are eliminated and certain foods are included it made sense.

Super simple overview: Paleo = zero grains, legumes or dairy*, but includes grass-fed meats, wild caught seafood, pasture raised poultry, any and all veggies, tubers, squash, and fresh fruit, seeds, nuts.

*Dairy is a debated topic in the paleo world and that's mostly because lots of people can't tolerate it at all but some can. When it comes down to it it's all about your individual gut and response. When dairy IS "ok'd" it's organic, raw, and from grass-fed cows.

MY overview: There are about 50 shades of paleo. and that's OK! I'll give you an example. For a long time I included beans, rice, and eliminated dairy. Recently I was bummed to find several other food sensitivities so my diet has shifted again.

Not only is every BODY different, but you can change throughout your life as you get sick, heal, travel, are under stress etc.

Thats nice, but WHY should you give it a go? Why eliminate grains (or at minimum wheat flour and gluten-grains)? Super long scientific story short - because they cause inflammation.

If you look at the disease cycle it goes something like this:

Gut disruption--> inflammation-->symptoms-->disease

What causes gut disruption? Certain foods like wheat flour, dairy, some legumes, etc... For more information gut health check out my previous blog post HERE.

Look - you might not care about the science stuff - you might not care about what your ancestors ate.

You might not care about a "diet".

Good cuz neither do I.

What I care about is fueling my body with the best nutrition out there -giving my brain, my cells, and my organs the building blocks necessary for a long, healthy, and energetic life. What that boils down to is good nutrition which is comprised of whole, real, non genetically modified non-processed ingredients. The easiest way I have found to do that is by using paleo guidelines and recipes :)

Bottom line: It's not a diet - it's  not a religion - it's a healthy way of living. I'm for that- I bet you are too!

Hope that helps! Have you tried paleo? What's your experience been like? What are your favorite recipes? I'd love to hear from you!

Bye for now :)

Taking the stress out of 21 day fix meal prep...

Hi there Diva friends! I get it....BELIEVE me do I get it. When I decided to hop on board the 21 day fix meal prep train about a year ago, I sat down, looked at the requirements and immediately felt super overwhelmed. I wanted to quit before I got started! I mean, I had a great thing going, I already ate paleo, I was at a healthy weight my workouts were good....

Honestly, if I hadn't had the pressure of the upcoming Beachbody Classic physique competition I probably never would have tried! But I'm glad I did because I've taken bits and pieces of what I learned to use more regularly (aka making tons of veggies over the weekend!), it helped me understand my challengers who go through the 21 day fix program, and it's always good to challenge myself with new things.

All that being said, I'm someone who likes to be efficient, get things done quickly, and enjoy my food. I mean - I LOVE FOOD. So I wanted to share this article on how to make meal prep more enjoyable, so that hopefully you can learn to love it too!

1) Take a Deep Breath

That might sound silly, but like I said - when I started I was super overwhelmed! If you're following a plan like the 21 day fix container system, then take a deep breath and break it down into easy steps. For example, step 1 is to write down at the top of my page how many containers I can have each day. For me that is Plan C which is 1800-1999 calories (by the way I don't encourage anyone to go below that plan!) so it's 5 Green containers, 5 Red (protein), 4 yellow (carb), 3 purple (fruit) 1 orange (seeds) 1 blue (healthy fat) and 5 tsp of oil. Make a tally at the top of your page.

Then I write my meals down like this:

B:

S:

L:

S:

D:

Once I have that outline I can choose my meals and fill in the blanks. I often find it's easier to start with a recipe for dinner and then fill in the gaps afterwards. If pineapple kabobs are for dinner that is 1 red, 1/2 purple and 1/2 green, so I write that down and can fill in the rest of my day accordingly! There are TONS of recipes out there that are "fix approved" and have the container equivalents all figured out for you. But don't be shy about using your favorite recipes and doing your best to guesstimate how it would fit in!

2) Keep it simple but don't get bored

In the beginning you are so overwhelmed that it's easy to just be basic and make one protein, one carb, one veggie all in bulk for the week. I would encourage you not to do that for a few reasons, one being that your body needs more nutritional variety that that would provide, and two if your food doesn't taste good you won't stick with the plan! 

*NOTE* Shakeology counts as 1 red, and provides lots of extra nutrients to your day so it's a valuable addition to any meal plan!!!! Plus it taste like a treat, boost your energy, curbs your cravings and provides probiotics (all from whole food, natural sources!)

I would encourage you to make a variety of options for each container and then mix and match within your day! You will end up finding that combinations are really good like sweet potato with chicken and broccoli, or rice with beef and asparagus!

Even within a single container think of fun combos you can make like peppers+onions+mushrooms+spices sautéed in water. That = a green container! 

Use lots of spices, seasonings and flavorful ingredients to keep it interesting. Last night my husband and I made a whole chicken, shredded it, added some spices to the bowl so it wouldn't be plain chicken, and then used the chicken carcass to make our favorite homemade bone broth! The bone broth can be used later to cook rice and quinoa more flavorfully, and of COURSE we will drink it too!

3) Be flexible

Anytime you try something new it's really easy to get super dogmatic about it like if you go "off plan" something terrible is going to happen. I'm all about a healthy lifestyle NOT dieting, so PLEASE if you ever meal prep with something as specific as 21 day fix, give yourself some grace! You will go out to eat - make the best choices you can and eyeball it! You will make casseroles for your family that don't allow you to portion everything exactly - do your best and don't stress!!!

21 day fix meal prep and other meal planning structures, are simply here to give you a guideline. It's not a religion, and I promise nothing bad will happen to you if you estimate that cup of blueberries instead of pulling out your purple container!!!!  :)

These guidelines are here to get you on track, teach you some basics about nutrition (hello 5 servings of veggies every day!!) and introduce you to tips and  tricks that allow you to prep a lot of food over the weekend and save time during the work week!

                        My lunch from today! 1 Red + 1 Green+ 2 yellow + 1.5tsp

4) Try it and then live your life

This system is NOT forever. If you've never tried it before I would encourage you to use it for about a month! Then I want you to live your life without portion control and calorie counting and simply listen to your body! As long as you are still eating the nutritionally dense, whole, healthy, real foods, you should be fine! This isn't a diet tool that you go off of and gain 10 pounds. There should be no fear associated with dropping the program....it's simple a step to get you started. 

Once you've figured it out an gotten used to how it works, the stress is gone and you can bang out a meal plan in no time! Pull it out every once in awhile as needed to get you back on track, and then let it go. Remember, it's a TOOL. Just one of many that you have in your arsenal!

Join my monthly challenge group for daily fun and accountability! Click here to sign up or message me for a personal recommendation! 

p.s. Play some music and get your hubby or friend to cook with you! An enjoyable atmosphere can make the process way more fun and doing it with someone makes the time go faster! :)