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  • Trying to quit dairy? Here are 6 substitutes!

    As a health practitioner, I can tell you that dairy is not an essential nutrient. #truthbombWhether you can’t consume it, choose not to, want to cut down, or just want to try new simple recipes, this post is for you.I've compiled a list of delicious dairy-free substitutes that I love. Substitutes for milk, butter, parmesan, and even pudding and ice cream! And you don't have to buy them at the grocery store if you don't want to. There are super-simple recipes that you can easily make in your kitchen.This post is full of delicious mini-recipes to try. And at the end, is a great dairy-free ice cream dessert for you.…

  • Nutrition Labels DIY

    Do You Know How to Read Nutrition Facts Tables?The Nutrition Facts table is on the side of most packaged foods. It’s often found close to the ingredient listing.The purpose of it is to help consumers make better nutrition decisions. When people can see the number of calories, carbs, sodium, etc. in food, they should be able to eat better, right?Whether you like the Nutrition Facts table or not, let’s make sure you get the most out of it, since it’s here to stay!Here’s my four-step crash course on reading the Nutrition Facts table.Step 1: Serving SizeThe absolute most important part of the Nutrition Facts table is to note the serving…

  • 50 Simple Ways to Start a Daily Self-Care Practice

    50 Simple Ways to Start a Daily Self-Care Practice Got hygge?! (Funny enough, in Denmark and Norway it’s pronounced "hoo-ga") Self-care, self-love, self-support, self-nurturing or hygge… whatever you want to call it, it’s one of the greatest investments you can make for your physical, mental and emotional health & wellbeing. You can grab a free self-care tracker here ...  http://bit.ly/sharetracker Because when you nurture yourself, you’re better equipped to help others. But, self-care isn’t all about rewarding yourself at the end of a hard day or stressful week. It’s about engaging in something that is self-supportive and looks after your own needs first. "Self-care isn’t selfish. It’s mandatory. Fuel your soul so you…

  • Why Your Waist Circumference Matters 100x More Than What You Weigh

    Why Your Waist Circumference Matters 100x More Than What You Weigh You totally want to ditch your scale, don't you? You may have this weird kind of relationship with your “weight”. I mean, it doesn't define you (obviously). What you weigh can matter but only to a certain extent. Let's look at your waist circumference (well...you look at yours and I'll look at mine). Waist Circumference (AKA “Belly Fat”): Do you remember the fruity body shape descriptions being like an “apple” or a “pear”?  The apple is kinda round around the middle (you know – belly fat-ish, kinda beer belly-ish) and the pear is rounder around the hips/thighs. THAT is…

  • Why is My Metabolism Slow?

    You may feel tired, cold or feel like you've gained weight.  Maybe your digestion seems a bit more “sluggish”. You may be convinced that your metabolism is slow. Why does this happen?  Why do metabolic rates slow down? What can slow my metabolism? Metabolism includes all of the biochemical reactions in your body that use nutrients and oxygen to create energy.  And there are lots of factors that affect how quickly (or slowly) it works, i.e. your “metabolic rate” (which is measured in calories). I actually have an exact way to calculate this in my ebook. But don't worry – we know that metabolic rate is much more complicated than…

  • Can my symptoms be a food intolerance or sensitivity?

    Can My Symptoms Actually Be a Food Intolerance? Food intolerances or "sensitivities" can affect you in so many ways. And they’re a lot more common than most people think. I'm not talking about anaphylaxis or immediate allergic reactions that involve an immune response. Those can be serious and life-threatening.  If you have any allergies, you need to steer clear of any traces of foods you are allergic to, and speak with your doctor or pharmacist about emergency medication, if necessary.    What I'm talking about, is an intolerance, meaning you do not tolerate a specific food very well and it causes immediate or chronic symptoms anywhere in the body. Symptoms…

  • Ahhh the stress mess.

    The Stress Mess: How It Messes With Your HealthWe all have some level of stress, right?It may be temporary (acute), or long-term (chronic).Acute stress usually won’t mess with your health too much. It is your body’s natural reaction to circumstances, and can even be life-saving.Then, when the “threat” (a.k.a. “stressor”) is gone, the reaction subsides, and all is well.It's the chronic stress that's a problem. You see, your body has specific stress reactions. If these stress reactions are triggered every day or many times a day that can mess with your health.Stress (and stress hormones) can have a huge impact on your health.Let's dive into the "stress mess."Mess #1 -…

  • April is National Stress Awareness Month

    How is stress defined? Is it the same as anxiety? Is it good or bad? Stress is a necessary part of life. Stress from gravity increases muscle and bone mass. Stress causes us to perform at a higher level and can be a great motivator. Stress can also be overwhelming and paralyzing when it's more than we can handle. It can affect memory, mood, the ability to focus and deal with day to day activities. It can also increase the waistline! We are built to deal with stressors and our body even has a stress reaction that's often referred to as the fight or flight response. When something happens that…

  • All fat is NOT created equal!

    Healthy Fats and Dangerous Fats All fat is NOT created equal! Fat is one of the three critical macronutrients; along with protein and carbohydrates. Some fats are super-health-boosting; and, others are super-health-busting. Health-building fats support your brain, hormones, immune system, heart health, and moods. Health-busting fats pretty much bust all of these (brain, hormones, immune system, heart health, and moods). So, this is why the information I’m sharing today is so important. As a general rule, the fats from whole foods that are the least processed will be the healthiest for you. But, you already knew that, right? So let me give you a definitive list of the fats to…

  • Eat The Rainbow

    What I learned about antioxidants!

    Antioxidant Foods vs. Supplements Antioxidants are just that: they fight (anti) oxidation. The chemical process of oxidation is like rusting metal. A molecule loses electrons and creates the infamous free radicals.  Oxidation is also the reason why apples, bananas, and avocados go brown when the skin is broken, and they're exposed to air - they're getting oxidized. Free radicals in the body cause inflammation and can contribute to diseases like cancers, diabetes, and heart disease (to name a few). So, the antidote to oxidation is the antioxidant. Vitamins like vitamins A, C, and E are examples of antioxidants. So are other compounds in foods like carotenoids and phenols. These compounds…

  • 12 Ways To Turn Around A Bad Day

    12 Ways to Turn Around a Bad Day Everyone has a bad day now and then. You only have two choices: you can either ride it out, or do something to turn the day around. A time machine isn’t an option, but there are plenty of tactics you can apply to put your day on a more satisfying path. You might have woken up on the wrong side of the bed, but there’s still time to salvage the day and extract some value from it. Get the most from a day that’s gotten off to a rough start: Take a shower or bath. A hot tub might be even better.…

  • Talking Yourself Through It

    Self-talk spurs action. I am my biggest cheerleader because I know that I am responsible for my personal happiness. I speak affirmative words into my life each day. When I eat healthily, my body and mind feel better. Although I sometimes feel like indulging in an unhealthy treat, I allow positive self-talk to discourage it. I am in a good mental place when I eat nutritious food. I approach physical fitness with the same energy. When I tell myself how important exercise is, I am encouraged to be consistent with it. Working out keeps both my mind and body healthy. Being physically active makes me creative and gives me the…

  • Women’s History Month

    March is Women's History Month Do you have a favorite woman to celebrate?  Do you want to be a woman who others celebrate? I have a few favorites: Maya Angelou Mel Robbins Brene' Brown   Women who have dedicated their lives to helping others achieve a deeper understanding of the human condition. Who faced challenges and decided to stand for something. Women’s History Month has been observed annually in March in the United States since 1987.  A legally declared month long international celebration honoring the contributions of women to history, culture, and society. So much information is out there about how women shaped history and supported the world with not nearly…

  • I Can Do Hard Things

    I can do hard things. Everyone can do the easy things in life. My big advantage over others is my ability to do the hard things. Here is the big secret: the hard things are actually easy for me. I know that every task is easy to complete if approached in an effective manner. I approach any task that might be challenging with a positive attitude. I believe that I can do anything I set my mind to. I accept that some tasks might require more time and effort than others. Tasks differ, just as people differ. Some tasks require a different approach than others. I allow myself the time…

  • Bone Broth – All It’s Cracked Up to Be?

    Bone Broth - All It’s Cracked Up to Be? Remember when Grandma would always have a big pot of broth or stock simmering, filling the kitchen with the enchanting aroma of chicken soup? Well, move over dehydrating, overstimulating afternoon coffee – because there’s a new “addiction” in town! Not only does a cup of hot broth provide a good “warmth factor”, but when prepared through simple old school, traditional cooking, you’ll not only be amply hydrated but well-nourished with many valuable minerals and a hefty dose of high-quality protein - thanks to its rich amino acid profile. You can see why it’s now become a staple in both the Paleo-…