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Nutrition
How to Prevent Illness This Winter

How to Prevent Illness This Winter

As the weather turns colder and we move inside in closer quarters, risk for airborne transmission of germs increases, and public health officials warn us about flu season. Winter 2020 will look different as we continue to battle COVID in conjunction with flu season....

Could a Low Fiber Diet Help Your Digestive Problems?

Could a Low Fiber Diet Help Your Digestive Problems?

Conventional dietary guidelines tell us to eat more fiber for optimal health. 25 grams is the standard, but holistic health practitioners and nutritionists recommend you double that and aim for 50 grams. For scale, 1 cup of beans averages about 15-20 grams; 1 cup of...

Natural Solutions for Irritable Bowel Disease (IBD)

Natural Solutions for Irritable Bowel Disease (IBD)

"Jolene" (not her real name) came to see me a month after being diagnosed with Ulcerative Colitis, a type of irritable bowel disease (IBD). She reported "totally irregular stools" that would range between diarrhea and hard pellets, and she had  mucous in her stool,...

What Should I Eat? The 7 Foods I Recommend to (Almost) Everyone

What Should I Eat? The 7 Foods I Recommend to (Almost) Everyone

Figuring out what to eat these days is downright confusing. (that's a main reason why I have a job). Paleo, keto, gluten free, carnivore, vegan, vegetarian, how on earth do we figure out what's best with all the conflicting information out there? Let me make it easy...

My Antiviral Protocol + Boost Your Immune Health

My Antiviral Protocol + Boost Your Immune Health

We are currently navigating an unprecedented time in history due to the Coronavirus AKA COVID-19. Coronaviruses aren't new, but COVID-19 specifically is a new and highly infectious strain that causes fever, coughs, shortness of breath, upper respiratory symptoms, and,...

How to Beat Brain Fog

How to Beat Brain Fog

Brain fog. It can feel like your brain short circuits; you struggle to find words; you have difficulty focusing on tasks and concentrating; you 'space out;' or you have trouble keeping up with conversations-- or even reading this paragraph. Brain fog is ongoing mental...

Digestion

Could a Low Fiber Diet Help Your Digestive Problems?

Could a Low Fiber Diet Help Your Digestive Problems?

Conventional dietary guidelines tell us to eat more fiber for optimal health. 25 grams is the standard, but holistic health practitioners and nutritionists recommend you double that and aim for 50 grams. For scale, 1 cup of beans averages about 15-20 grams; 1 cup of...

Natural Solutions for Irritable Bowel Disease (IBD)

Natural Solutions for Irritable Bowel Disease (IBD)

"Jolene" (not her real name) came to see me a month after being diagnosed with Ulcerative Colitis, a type of irritable bowel disease (IBD). She reported "totally irregular stools" that would range between diarrhea and hard pellets, and she had  mucous in her stool,...

Candida Die-Off: Symptoms, Treatment, and Prevention

Candida Die-Off: Symptoms, Treatment, and Prevention

You've put in the work and have finally figured out that candida overgrowth is the cause of your bloating, brain fog, and digestive woes. You start an anti-candida protocol and feel like you're on the path to feeling better. But after a few days, you start to feel...

Want to Boost Immune Health? Start Here

Want to Boost Immune Health? Start Here

If you want to boost immune health, start with gut health! Tuning up your immune system means tending to all the bacteria friends that live inside your gut. Although your immune system is made up of cells, tissues, and organs, approximately 80 percent of your immune...

Four Types of Gut Dysbiosis and How to Resolve

Four Types of Gut Dysbiosis and How to Resolve

If you struggle with frequent bloating, gas, belching, heartburn, constipation, and/or diarrhea (you're entitled to more than one symptom), you probably have some degree of gut dysbiosis. Dysbiosis means you have too much "bad" bacteria in relation to beneficial...

How Your Gut Bacteria Influence Your Weight

How Your Gut Bacteria Influence Your Weight

Aside from our cells, we humans are home to trillions of microbes-- including bacteria, viruses, fungi and more-- that live all over and inside us. They are absolutely critical for our survival and have evolved alongside us over time. These microbes (bacteria make up...

Wellness
How to Prevent Illness This Winter

How to Prevent Illness This Winter

As the weather turns colder and we move inside in closer quarters, risk for airborne transmission of germs increases, and public health officials warn us about flu season. Winter 2020 will look different as we continue to battle COVID in conjunction with flu season....

Thyroid Medications: What You Need to Know

Thyroid Medications: What You Need to Know

If you have hypothyroidism or have had your thyroid removed, you will need thyroid hormone replacement medication to maintain healthy levels of thyroid hormone. In most cases (but not all!) you will need to take this medication for the rest of your life. There are...

How Cold Water Therapy Can Improve Your Health

How Cold Water Therapy Can Improve Your Health

Does the thought of plunging yourself into cold water make you cringe? Once you learn about the benefits of cold water therapy, you may warm up to the idea. Cold water therapy involves immersing yourself into very cold water to activate the body’s natural healing...

Want to Boost Immune Health? Start Here

Want to Boost Immune Health? Start Here

If you want to boost immune health, start with gut health! Tuning up your immune system means tending to all the bacteria friends that live inside your gut. Although your immune system is made up of cells, tissues, and organs, approximately 80 percent of your immune...

My Antiviral Protocol + Boost Your Immune Health

My Antiviral Protocol + Boost Your Immune Health

We are currently navigating an unprecedented time in history due to the Coronavirus AKA COVID-19. Coronaviruses aren't new, but COVID-19 specifically is a new and highly infectious strain that causes fever, coughs, shortness of breath, upper respiratory symptoms, and,...

N-Acetyl Cysteine: The Amino Acid That Could

N-Acetyl Cysteine: The Amino Acid That Could

I am often asked for advice on must-have supplements and typically recommend a multi, a probiotic, and fish oil. But there's one multitasker in particular that has such far-reaching benefits that nearly everyone can benefit from using it. It's N-Acetyl Cysteine (NAC)....

Women’s Health
Thyroid Medications: What You Need to Know

Thyroid Medications: What You Need to Know

If you have hypothyroidism or have had your thyroid removed, you will need thyroid hormone replacement medication to maintain healthy levels of thyroid hormone. In most cases (but not all!) you will need to take this medication for the rest of your life. There are...

How to Get A Bikini Body FAST

How to Get A Bikini Body FAST

The title of this post makes me cringe. You probably encounter these types of headlines multiple times a day on social media and around the internet. How to get a bikini body headlines are designed to get you excited about spending money to change your appearance so...

Candida Overgrowth: A Complete Starter’s Guide

Candida Overgrowth: A Complete Starter’s Guide

If you've landed here looking for advice on candida, you've likely done a lot of research and uncovered a lot of conflicting info. Most, if not all, people who email me for help with candida overgrowth are deeply confused from googling and navigating information about...

10 Tips to Brighten Dull Skin

10 Tips to Brighten Dull Skin

Dull skin is a common skincare issue. Typically it means that skin lacks radiance and glow and may look ashy, uneven in tone, or patchy. Dull skin may become more noticeable with age as collagen production (which keeps skin plump and youthful) declines. Or it can...

The 10 Lab Tests Everyone Needs

The 10 Lab Tests Everyone Needs

Regular blood work is a great way to get an inside look at what's going on under the hood. You can get valuable information about metabolism, hormones, inflammation, deficiencies (or excesses), lipids, and blood sugar, for example. Each marker on a lab test has a...

What to Eat During Each Phase of Your Menstrual Cycle

What to Eat During Each Phase of Your Menstrual Cycle

Did you know that your menstrual cycle actually has four phases? And that you have approximately 450 cycles in your lifetime? (source) How you eat and care for yourself (and even plan events) throughout your cycle can support happier moods and healthy hormone balance....

Holistic Dog Care
Pumpkin Peanut Butter Homemade Dog Treats (Gluten Free)

Pumpkin Peanut Butter Homemade Dog Treats (Gluten Free)

Looking for healthy, homemade dog treats that contain good-for-your-dog ingredients? I've got you with these pumpkin peanut butter treats. A fun, gluten free baking activity for you, your kids, and especially your dogs. We are currently sheltering in the time of...

Relieve Your Dog’s Itchy Skin Naturally

Relieve Your Dog’s Itchy Skin Naturally

Itchy skin and hot spots on dogs are among the top reasons for vet visits. Typically, oral anti-histamines or steroids are the conventional treatment for skin issues, and while they may provide temporary relief, these drugs don't address the causes of the problems and...

How to Alleviate Your Dog’s Diarrhea in 24 Hours

How to Alleviate Your Dog’s Diarrhea in 24 Hours

If you're a dog owner, you've no doubt dealt with a bout of doggie diarrhea at one point or another. Vets usually recommend a bland diet--boiled chicken and rice--but this may not be the best solution for all pets. A quick internet search will probably yield you a...

Homemade Dog Food: How to Feed a Natural Diet

Homemade Dog Food: How to Feed a Natural Diet

Dogs have unique nutritional needs just like humans. And kibble dog food is highly processed and often filled with by-products that aren't ideal for your dog or even part of his ancestral diet. It's easy and fun to cook homemade dog food for your dog! But if you do...

Recipes
How to Make The Best Gluten Free Fruit Crisp

How to Make The Best Gluten Free Fruit Crisp

If you're like me, you decide you want to make something and you search recipes for hours until you find *just* the right one. If you're looking for the perfect gluten free fruit crisp recipe, STOP RIGHT HERE. This is it. I promise you. This is the only fruit crisp...

Roasted Cabbage Wedges (Paleo, Keto, Whole 30)

Roasted Cabbage Wedges (Paleo, Keto, Whole 30)

Looking for a delicious and easy side dish? Try these roasted cabbage wedges! Purple roasted cabbage is a beautiful side dish and is the most delicious way to reap cabbage's wonderful health benefits. I like purple cabbage better than green because of its natural...

Keto Spinach Bacon Gruyere Frittata + Tutorial

Keto Spinach Bacon Gruyere Frittata + Tutorial

You need to feed a crowd. Perhaps it's a holiday breakfast. A brunch party. A baby shower. Or Sunday morning and you want to clean out the fridge and batch cook for the upcoming week. Frittata is your friend. The frittata looks complicated and fancy, but the process...

Easy Roasted Chicken in the Cast Iron Skillet

Easy Roasted Chicken in the Cast Iron Skillet

There are millions of "easy" and "foolproof" roasted chicken recipes on the internet, but what no one tells you is that properly roasting a chicken is actually difficult. Nearly every recipe I consult has a different method and temperature, and some parts turn out...

The Gut Healing Beauty Elixir

The Gut Healing Beauty Elixir

I've been drinking a magical gut healing, beauty-boosting concoction for a couple months now and thought I should share it with you since I've noticed so many improvements! This elixir has so many benefits and is even customizable depending on your goals and health...

Creamy Cauliflower Soup (Paleo with Vegan Option)

Creamy Cauliflower Soup (Paleo with Vegan Option)

Want a quick, super nutritious, dairy free paleo veggie soup? Try this creamy cauliflower soup that only requires a few ingredients. I made up this soup recipe last night and didn't measure any of the spices as I was making dinner, so the measurements (for the spices...

Get a free 15-Minute Consultation!

Contact me today for a complimentary 15 minute chat to discuss your health concerns and goals, and I’ll tell you how my programs can help. I practice functional nutrition, which means I help you uncover the underlying causes of your health challenges so we can fix the root of the problem.