What does a diet for heart health actually look like?

Cardiovascular health should be a topic we talk about more. After all, cardiovascular disease takes more lives per year than cancer, stroke, neurological conditions, and COPD. Astounding, but true. The advice available for cardiovascular disease spans the gamut of nutritional extremes, and can feel impossible to navigate. Different experts have varying opinions. For years a "low fat" diet was considered a "healthy" diet. Now we know better. But, what works, scientifically? Let's dive in. First off, cardiovascular health is impacted greatly by all the following: genetics, toxicant exposure and bioaccumulation, stress levels, activity levels, diet, gender, and epigenetics. So, where to start?

Adrenal Function: What It Says About Your Vitality

The adrenal glands are two tiny glands that crown the top of each kidney. These little glands should be your best friends because when they are nourished and taken care of, they will take care of you! Adrenal glands secrete hormones, regulate metabolism, modulate stress response, control water balance (bloating), fuel your sex drive, and partner with your brain to keep you adaptable. You've heard of cortisol, the belly-fat-stress hormone? Guess who plays a big roll in managing it, Brother and Sister Adrenal Glands! Below you'll learn a couple secrets to nourish your adrenals, which in return will have you doing double takes when you walk by the mirror, feeling like a god or goddess, performi

What's diet GUT to do with it?

Over the last 10 years, we've learned a lot about the gut, and the microflora that reside there. From it's roll in immune health, to the magnitude of the microflora that colonize it, to it's connection to our brain, and how it works hand in hand with neurological health, the gut seems to be a key player in the fate of our overall wellness. More specifically, it seems the microflora, aka the billions of bacteria, that live in our gut may be the orchestrators our health. Knowing the connection between the balance of bacteria in our gut and our vitality, it's important that we: 1) feed them well and 2) create an intestinal environment where they can thrive. Don't believe me, check out this quot

"But Won't High Protein Make Me Bulky"?

I hear this question daily and it's worse than hearing "won't lifting make me bulky?", from women. Who perpetuated this myth? Regardless, it's time to get it straight. Yes, eating a lot of protein will make you bulky IF you are ALSO eating a lot of fat and a lot of carbohydrates (read: eating a lot of calories overall). Eating high fat and high carb will also make you bulky if you eat in excess. Essentially what makes anyone "bulky" is consuming excess calories. In fact, eating too much healthy, vegan, paleo, organic, grass-fed, fairy-raised, and/ or superfoods could make you "bulky". No, high protein will not make you bulky when it is part of a low calorie (and therefore low carb and low to

Transformations Take Time

See an attractive person on the street and watch the heads turn... Before you roll your eyes and write me off as "a women who has good genetics" or who is obsessed with her looks keep reading. I can assure you, this is about more than what meets the eye. A year ago today, I felt off; my self confidence was lower than the sunken Titanic, negative thoughts raced faster than an olympic sprinter, and my world was clouded with anxiety. I can't say I had ever felt that way before, but considering I had spent a year not exercising (aside from climbing) and restricting my food to bars, carrots, and coffee during my chaotic Dietetic Internship, my state of unease is not surprising in hindsight. Sure,

Abs are Made in the Kitchen

Belly fat... You've heard it said that ‪#‎absaremadeinthekitchen‬ and I'm here to tell you IT'S TRUE! While it's healthy and essential to a woman's vitality to have some belly fat, the key to a woman (and most men) actually being able to see their abdominal muscles is 90% diet, and 100% practicing the habits to required to make a very specific diet possible. Now, I'm to saying you need to be able to see your abs to be healthy for fit, but for many of my clients, who are high performers and athletes, it's a main goal. Abs might not be synonymous with happiness, but after working hard for them, you'll feel 100% more confident in your achievement. This is ‪#‎GoToGrub‬ for me (and my clients wi

Summertime Salad

Summertime Salad: Black Quinoa, Pignoli & Tomato Toss 2 3/4 cups vegetable broth, 1 cup black quinoa, 1/2 cup pignoli nuts, 4 large tomatoes, any variety, diced, 1/2 cup fresh basil, chopped, juice from 1/2 of a lemon, 1/2 tbsp dried mint, 1 tsp dried tarragon, black pepper and sea salt to taste and extra virgin olive oil In a medium sauce pan over high heat bring 2 cups of vegetable broth and quinoa to a boil. Once boiling, cover and turn the heat down to medium. Stir every couple of minutes until the quinoa has absorbed all of the liquid. If the quinoa doesn’t fluff up, but remains chewy add the remaining 3/4 cup of broth and continue to cook over medium heat until the liquid is gone and

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