Let’s just start with the disclaimer, this is not medical advice. That being said, I have seen more doctors than I can count, and this test put me on the right direction in my healing.
Hair Tissue and Mineral Analysis (HTMA) is:
Metabolic Type: the rate shows how quickly your body is metabolizing energy and what macro ratios are ideal for you.
Mineral Status: this shows an overall snapshot of the major minerals in your body and if any are very high or low.
Heavy Metal Excretion: this can indicate if you are being exposed to any specific heavy metals and whether your body is excreting (or storing) them.
Mineral Ratios: all minerals affect each other to some degree, so these ratios highlight which systems need the most nutritional therapy support.
Remember, everything starts on a cellular level. Meaning- you can supplement all you want around stage 7-8 of disease, but you need to address stage 1 to get out of the hole.
What is the Sodium (Na) Potassium (K) pump?
The Sodium Potassium Pump (Na/K Pump), is on every single cell. The proper nutrient level needs to be adequate intracellularly and extracellularly. Blood is intracellular tissue, where hair tissue is extracellular. Only x amount of certain minerals are stored in these intracellular tests. For example, Magnesium is only found 1% in intracellular tests, and 99% in the extracellular tissue (your hair tissue, skin, etc.) —Yet we continue to standardize blood work for these values.
Western Medicine does not approve of this test due to their are no consistent standards to these values. For example, a high result of a mineral can be a lack of absorption and therefore it being excreted into the hair.
This is why you need to chose a practitioner that can analyze the accuracy of the test with other functional labs and correlated deficiency symptoms.
Heavy Metals can affect nutrient levels on a HTMA. They can also hide if they are not currently being excreted. Your main minerals should ideally be within range prior to detoxification. This will allow for safe detoxification without leaving you more deficient.
Heavy metals bind to sites that are malnourished. So, if your sodium or potassium is below optimal level, a heavy metal may fill in. Our body needs the real mineral, but holds on to the heavy metal easier.
I do not start with detoxification. I prepare clients to do so with nutrient dense foods bio-individualized based off your nutritional analysis and functional labs (like HTMA).
Detoxification should always be done alongside a professional. Especially if supplements are used. For this reason, I only prescribe detoxifying supplements for heavy metals, Lyme, parasites etc., to package purchasing clients.
Interested in Working 1:1 together?
Check out the “How to Work with Me” tab on my website to learn more about my packages and a breakdown of what is included. Feel free to book a discovery call to see if we are a good fit before proceeding.
Just so you know- there is no physical pressure. But as soon as the responsibility feels that it is partially yours you feel it. May it be in form of raising a human or animal, having a job or from feeling judged, we all feel that energy.
It is up to us to decide what is society’s pressure and what really matters.
As a nurse (pediatric on top of it all), I felt an immense pressure to birth in the hospital, vaccinate my kid and follow society’s norms.
But then I remembered, I tried societies way. I went to all the doctors, I took the pills, I had procedures and surgeries…
Where did that leave me? With PTSD, Depression and Anxiety… and a hole laundry list of hopeless diagnosis’s.
And where am I today? A thousand times better than where I was five years ago. Not healed, but better.
So why do I care about how I mother so when it didn’t do me any help personally? It is hard to break away from societies norm because most live in a chronic depression that I no longer surrender too.
Do what makes you happy, because a happier version is the only way you can meet that healthier you that deserves to be loved.
We had so many people ask about our itinerary and trip so I decided to write about it here. We traveled in May which is the beginning of their rainy season. We had beautiful weather with short rain storms in the evenings, but it was touristy and an amazing trip.
I recommend a travel book to keep in the car incase plans change. There are a lot of things to do but it isn’t advertised. We used Foders from our local library. Between a book and help from a good friend we planned our trip and it was pretty successful!
We began our trip in Playa Dominicalito which is 4 hrs south of the airport. We ended in Poas which is 45 minutes from the SJO airport which worked great to fly home. Our flights were early so I would book a location closer to the airport near your return to home. We used AirBnb for our stay in both locations.
Costa Rica has two main roads and many towns within an hour from each other but it’s easier to plan it out versus winging it as there are many people trying to sell you tours and sell you a deal in the cities.
We took a direct flight with Southwest into SJO. We stayed one week (direct flights run Saturday to Saturday on Southwest). We use our southwest credit cards for shopping so we fly free one trip every year. We rented a car and then drove three hours south to Dominical. There is an option to travel to a smaller airport for a cheap fare to fly to Queopos versus the long drive.
We drove along the coast both ways but took a more mountainous route on the way to Poas our second location. If we were not with a toddler the rainforest route was an extra hour, making it 4 hours and looked beautiful. We had plenty of mountainous driving though with Waze taking us through mountains and towns versus the main highways. It was beautiful but I would have a 4×4 drive vehicle if you decide to do this.
Our rental company provided a hotspot for an additional $50 for the week which allowed us to have wifi in the car and while out traveling. Alternatively you can get internet via Verizons travel pass for $10 a day with Verizon by texting TRAVEL to 4004. You are only charged once you turn on cellular data and we primarily used the hotspot.
*Tip: Costa Rician’s do not use addresses but location or landmark names. Plan to use Google Maps or Waze for your travels and double check the towns prior as many things have multiple locations or similar names.
Below are the AirBnbs we used. I recommend both as the views were great with enough room and cooking accommodations for our family.
Air Bnb in Poas in Poas 45 minutes from San Jose the major city.
Dominical: located between Uvita and Quepos
We were in this AirBnb location Saturday-Thursday (5 nights). This location had a private pool, outdoor shower and an amazing view of the beach. It is in driving distance to a hipster town and many great restaurants.
There is an organic grocery called Mama Toucans ten minutes away, but it was very expensive. I would hit a supermarket on the we way to your location or plan to visit a farmers market. There is one near this location on Tuesday and Friday.
The Farmers market is a great place to try local produce and goods. On Tuesday one can be found by looking up Feria organica tinamastes. On Friday there is one in the town Dominical where all the restaurants are. Uvita also has an area for a farmer’s market Saturday mornings.
Beaches:
You do have a short drive to the beach 10mins-1hr depending on what beach you are going too. The beaches are public and most of them you can drive off road and park and see your car while on the beach. Some charged a small fee to park but it was cheap around $1-$2 US Dollars or 500-1000 Colones.
Uvita is the neighboring town which has great seafood and a whales during the correct season. The National Park: Parque Nacional Marino Ballena is located in this town.
If you want a beachfront option Jaco or Uvita is the town for you. We wanted something more secluded for safety and quiet at night. There are many guarded neighborhoods on the beach also. Both of our locations were guarded or had a private gate and we felt safe.
Our first beach: Playa Hermosa
We visited Playa Hermosa our full first day here (Mother’s Day for me) and pulled our vehicle up a dirt path and hung out under the palms. There was someone selling coconuts and a food truck with ceviche and smoothies at this location. We saw Iguanas and small rodents while here.
The sand is darker here due to the rocks but we watched people surf the smaller waves but it was not to rough for us in the morning. The tides do change fast but you have plenty of time to swim in the morning, the afternoon it is rougher and higher tides.
We did bring beach toys but a towel, life jacket for your little, a speaker if you love music like me and water and snacks is all you really need.
Local Food:
Being gluten free I was nervous to eat in a primarily Spanish speaking country, but the food is fresh and less processed and we didn’t struggle at all. Sodas are cheap home made stores but we primarily ate at nicer outdoor places averaging $50 per meal for our family of three.
*Tip: Costa Rica has very clean water. Save money and chose the tap water option while out.
Our favorite places near Domicial to eat:
Fuegos Brewery: a cool tree house experience in the hipster town
Phat Noodle: a fast and easy to eat gluten free meal with spicy options if you chose.
NFusion: connected to a small animal sanctuary but one of the best meals we had and not too pricey!
La Palcela: Waterfront option with pricier food but it was delicious and the drinks were beautiful.
Attractions
Eco Chontales: This is a smaller waterfall next to the well known Nauyaca falls, but was a private and beautiful experience. This location is a part of a reservation that is restoring farmed land and ecosystems. We were cooked an amazing organic meal at the foot of the waterfall and it was a quick 20 minute hike totally Toddler approved. There are still hills and you can use a carrier but my wild child wanted to walk. We saw an abundance of fruit trees and were literally the only ones there on a Monday.
We booked the tour through AirBnb with Eco Chontales. We met the guide on the road which was nice because we were not expecting the drive up the mountain. It is marked well but there are many bridges and turns that I would have not felt sure about back home.
Alturas Wildlife Reserve: There is a much nicer one called Rescate in Aljauea near San Jose but it is a close drive and attached to an amazing hotel with a view and food. This is a release rescue so it was nice to support the association. The animals you see are not able to be released. It is a small 45min tour but it is guided where self paced is better with a small child.
Manuel Antonio: This is an hour north from where we stayed but a great place to see wild life. You should buy your tickets ahead and I am linking a blog which was helpful as many people are trying to have you park in their locations that can lead you to walking farther than needed. There are also many people trying to sell you a tour but you can definitely do it on your own and see where people have their scopes and cameras out and follow along. Manuel Antonio beach was told to us to be the nicest and it was the only one of the four we visited due to nap time and needing food. Be sure not to camp out under a coconut tree but grab a palm tree for some shade. A towel or two is all you need and water. We had a great time and saw two species of monkeys and a sloth super high up on our way here.
*Tip: Photocopy your passport. I did not need it but it is recommended to have it. Also the food area was closed and they were allowing cooked food and fruit where the website said no outside food. You cannot re enter the park so double check this as we had to leave early to get food.
Tourist Locations near Manuel Antonio:
El Avion: a americanized restaurant inside an airplane.
Restaurant portion of art hostel Costa linda outside manuel Antonio: Frequent sightings of monkeys and toucans!
Poas is a town in the mountains and near a popular Volcano 45mins near San José, the capital of Costa Rica. This is a 3hr trek from where we were on the coast and we stopped at Jaco beach. This was about halfway and we ate at a seafood restaurant El Hicaco. This was more pricey, but they had a small playground and we could go to the beach if we chose. We watched surfers and had fresh Papaya Juice and Fish. Forrest enjoyed icecream and watched an Iguana eat bread.
We arrived to our cute tiny home in Poas! After having a swimming pool I was nervous about entertaining a toddler but Forrest had a blast. We had a washer at the previous house so we didn’t have to unpack much. Here we had a private hot tub and grass hills to roll down and blow bubbles. Forrest also enjoyed the hosts cats that came to visit. This was a peaceful relaxing end to our vacation. We drove through a the cutest towns and only ate at one place while in Poas, but they had many options. It was cheaper and tastier than the coast. If you are in this area I highly recommend eating at Freddos. They had english menus and it was authentic and sourced locally which is important to me.
Things to do in Poas:
Rescate Animal Rescue: about an hour away near San Jose
We did not do any attractions while here but I will linked some local things above. This was a perfect relaxing end to a week long vacation with a lot of traveling.
Airplane with a Toddler airplane ✈️
We introduced an Amazon Tablet this trip which was great for the car thanks to the hotspot. We used the game’s more than tv, but that is mainly because Forrest doesn’t watch much tv.
*Tip: try all games and videos on airplane mode prior. Netflix downloads did not work for us and we used Disney mainly. Some Amazon shows are not streamable out of the country and PBS is not viewable which is our primary source at home 😬.
We bought cheap toys that were new for the trip:
Reusable Sticker books were a hit for the airplane window and car ride
A slinky for cars or snacks to travel through
A squishy sensory ball that is washable because it got gross
A reusable water pen coloring book
A busy board and string beads from his birthday was great and used many times including the airport
New snacks and gummies he doesn’t get from mama 😉
*Tip: buy your kiddo their own book bag for their toys and diapers when out versus carrying your larger one. I tossed my wallet card holder in it when we went to eat and it worked great.
We used a juice box for the take off but our ears were fine. I also brought homeopathy meds for any illness (we needed for Daddy) and bee pollen immune throat spray for the plane.
Travel Tips:
⁃ We used colones at the markets and non restaurant stores but Visa is accepted with no fees at all places that take a card
⁃ Bring $50 or so in $5 for tipping as they prefer you to tip in cash as they are taxed 13% in Costa Rica.
⁃ Find a place that has a washer which cuts down on travel bags tremendously and pack laundry pods (eco friendly ones 🤪)
⁃ Gate Check your Stroller/Carseat
⁃ Pack reusable water bottles as the water is drinkable in Costa Rica.
⁃ Sun suits were easier than sunscreen on the beach with my Toddler.
⁃ Pack a roll of trash bags, our airbnb didn’t have any and we used them in the airplane and car.
The food pyramid has changed at least four times since I have been on this planet. Eating ancestrally and real food is always what our bodies have and will always need. Enriched flours, cereals and processed foods have no business in our “food pyramid” or daily lives. The new pyramid is all about money. The creators are recommending ‘profitable’ foods in new food pyramid that have little to low nutrition.
This is the new recommendation floating around and by no ways endorsed or supported by me or my community.
Let’s break down this government recommended “health foods” label:
We will discuss how can this possibly be recommended as the third healthy food on the above chart?
Frosted mini wheats first ingredient is “whole wheat” which sounds healthy, but it is non organic so sprayed with glyphosate which has been shown to increase your chance of cancer by 41%, heck no. Learn more about gluten, glyphosate and GMO crops on my gluten debate blog.
Sugar as the second ingredient. This is inflammatory and addicting. It is in a processed form and not even a natural form that has some benefits, another big no.
Brown rice syrup and Corn syrup...more sugar and non organic so there is more glyphosate in that crop as well as the GMO corn used. Come on, are we seriously surprised we have chronic inflammation and obesity yet?
Natural and artificial flavorings are one of the first things I tell my clients to avoid. There is nothing natural about them. It is a chemical compound on average made up of 600 things in a formulation that contains preservatives, emulsifiers, solvents and other additives. This taxes the body and digestive system to break down something nothing close to natural.
Gelatin from a non grass-fed cow, so basically bones of a animal fed GMO corn and injected hormones or antibiotics, again no thank you! Grass-fed gelatin can have a great healing component to your body (I talk about this on the supplement page), but not in this form.
Soybean Oil and other vegetable oils are another thing I take my clients away from right away. Read my Fat Debate blog to learn more about healthy fats. Fats have became a fear mongered sales pitch over the last twenty years. This soybean oil is again made from GMO crops, extremally inflammatory and unstable and in a lot of processed foods.
Dyes have no nutritional use at all. Not naturally occurring colors are linked to many neurologic disorders. I honestly believe half of the AHD or Spectrum disorders could be mis diagnosed due to the ingestion of ingredients like these in many popular kids foods.
Preservatives such asBHTin this product work to preserve foods, but have heavier side affects than it is worth. There are questionable connection’s to cancer. Many of us are not healthy enough to be exposed to these chemicals as frequently as we are.
Real food such as eggs, dairy and meat are marked as a low nutrient dense food.
This angers me beyond all measures. In no way should processed foods be ranked higher than real foods. As discussed above they are pumped full of artificial ingredients, and then enriched with vitamins and minerals to help off set some of the oxidation and damage done by simply ingesting them. Enrichment in your food is not usually a good thing.
I do believe you should always strive to buy the highest quality protein and animal products. This meaning grass-fed or pasture raised and then organic if you can afford it. Animals that eat grass and natural elements have much higher nutrition. Similarly, grass fed animals cause less inflammation and cortisol spikes than conventional meats do. Conventional animals are fed GMO Corn and kept inhumanely in barns. Subsequently, they are pumped full of antibiotics and steroids. Over 65% of antibiotics in the world are used on animals, that is saying a lot since we overuse antibiotics as humans.
My food recommendations:
No two humans are a like. Your bodies nutrient requirements and metabolic needs will not be the same as mine. Below is a range of macronutrients with healthy examples of each I give my clients to start with. I tell them to tweak it as they feel better after a certain combination.
I offer Hair Tissue Mineral Testing (HTMA) that helps target in your metabolic and nutrient needs to a more bio-individual level, but by working 1:1 we can usually figure out your bodies needs.
I do not think there is a “pyramid” example, as all meals should be balanced with carbohydrates, fats and protein. Eating just protein is just as harmful as eating all processed carbs.
CARBOHYDRATEs 22-40%
Starchy vegetables and soaked whole grains are a great part of an individuals diet. We have been taught to fear carbohydrates alongside fats. These keep us full and help provide fiber to feed the good gut bugs in our microbiome. Quality is important, processed white bread is not a good choice as it is not complex but a simple carbohydrate.
Vegetables & Fruit: Local, in-season vegetables and fruits, with an emphasis on whole foods (avoid juices to retain fiber). Choose organic when possible, especially when consuming skins.
Tubers & Squash: Local, in-season sweet potato, yams, taro, plantains, pumpkin, parsnips, rutabaga, etc. Organic is preferable, especially if eating the skins. Especially important for active, pregnant, or breastfeeding individuals.
Grains & Legumes: Whole, organic, and properly prepared grains and legumes such as wild rice, quinoa, black beans, chickpeas, etc. Only consume if well tolerated and preferably after being soaked, sprouted, or fermented.
FATS 28-58%
Fat is a vital building block and source of energy in the body. Our goal should be a 1:1 ratio of omega-3s and omega-6s in our diets. Today that ratio looks more like 15:1. Decreasing Omega 6s and 9s are important as we overconsume nuts and seed oils in processed foods.
Polyunsaturated Fats (PUFAS) : These fats are beneficial but should be on the lower end of our fat percentage. Learn more on my fat debate blog.
Omega-3s: Wild-caught fish & oils (e.g. mackerel, salmon, cod, herring, sardines & anchovies), egg yolks, walnuts and natto.
Dairy: Organic, raw, full-fat, 100% grass-fed or pasture-raised milk products (e.g. cream, milk, cheese, cottage cheese, etc.). Only consume if well tolerated.
Nuts, Seeds & Legumes: Organic soaked & sprouted nuts, seeds in moderation if tolerated
Deep Breaths.
I tell my clients to keep track of there meals at first. Once they feel satisfied, energetic with no craving, you found your bodies macronutrients current need. This may be completely overwhelming to some, or you may be very well versed in the marketing that has been done to us surrounding food. If you would like to learn more and feel confident on buying food and supporting your family, I highly recommend buying and completing my self paced Foundation of Health Course. You can buy the entire course or the module subject that interests you the most. More information is on the “How to Work With Me” tab above.
Eat Well, Be Well, Live Well
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I may understand how my bio-individual bodyworks, but I also understand the indulgences of life. I know what my body needs way more than me one year ago, and even more so than three years ago.
I had one of those facebook memories show a photograph of me with antibiotics, steroids, NyQuil, cough syrup and all kinds of things that did more harm than good thar I used to frequently use.
I was (unknowingly) having chronic autoimmune flares constantly. I was visiting many specialists and having useless surgery after surgery and taking medication after medication.
This holiday season I was tempted by the sweets & alcohol and my lowered immune system fired back. You are not alone, it happens.
When we add the antibiotics, steroids, NyQuil, cough syrup, etc., we are depleting our bodies natural glutathione (our bodies powerful antioxidant) and minerals that our body needs too function at cellular.
This is a big cycle that many of us have lived or currently live in. The cycle being, getting sick then depleting our cells from antioxidants and minerals, This on top of the natural toll a virus takes on our body is exhausting and can allow disease to occur.
This process causes inflammation, uses our mineral stores and damaging our gut lining. We then eat a highly processed, poor diet that just is a match to the fire that ignites chronic issues to our cellularly depleted, leaky gut, inflammation play zone of a body.
In the summer, we are outside more, we are growing and buying fresh produce, and therefore we are naturally eating better and working out more by doing more outdoor play or labor. Unfortunately, winter comes with the holidays that are filled with overly processed foods, artificial dyes and sugar.
Even without me not using medications, I did for many many years, my damage was not permanently fixed. I started having random symptoms and lightbulb moment, my gut became leaky The inflammation came back full force. For those of you who do not know what chronic illness is like, I wouldn’t wish it on anyone.
The fatigue is crushing. Cooking breakfast is sometimes the most I can do, but I push through. My child doesn’t deserve processed food and junk because of my flare. If my gut is struggling, likely his is also! The germs came from somewhere 😉.
This doesn’t mean you have to push yourself to exhaustion even more, but this is when the frozen veggies, bone broth and crock pot comes in handy.
We got Covid and every other virus this year. You cannot live in a bubble, your body and children’s bodies need to know how to fire and function against germs (good and bad).
Kids commonly have forty colds in their first two years of life. This is when their immune systems are being built. Each one we recovered well (which is a the important part).
But a virus is a virus. It disrupts your gut lining and that can give the opportunity for autoimmune issues, skin issues, co-infections like Lyme and Epstein Barr arise. A disrupted gut can look like:
Gastric upset: bloating, gas, floating stools, diarrhea or constipation. You should be having 2-3 stools that resemble a banana daily, if this is not your normal, you need my help.
Eczema, dry skin or acne
Poor behavior, increased anxiety and depression
Inflammation that can be shown as joint or visceral pain.
Sugar, Dairy, Eggs, Gluten… all the good stuff causes inflammation. This is why even the “quality stuff” can cause inflammation if you are not ready.
A flare brings up many hard memories of me on the couch. Except now, I am a mom. I will never say I am healed, but I know how to take care of my body and decrease the inflammatory when it happens.
Inflammation doesn’t come overnight. When this happens your body needs a “reset”. I do not support cleanses, but instead recommend a temporarily elimination diet.
Eliminating foods and restriction can be isolating. You must also replace and add in foods while healing.
Properly prepared grains, veggies and fruits are a must here. My last email about Winter lists examples.
So, breath. You are learning, you are growing and you are healing, right alongside me.
Everyone’s journey is different, healing looks different, and it doesn’t mean you won’t have bad days, but less.
So you are here because you have some issues with dairy. Might it be because you have an idea dairy affects you badly, have hormone issues, need to go dairy-free for you or your little one’s tummy, have chronic inflammation, or just want to see how you feel going dairy-free? Regardless of your reason, I hope this product guide helps make your journey easier!
First I want to start out saying, Dairy can have tremendous health benefits… but it is important where you source your dairy . Conventional Dairy (which is in 99% of processed foods, supplements and products) is not equal to grass fed dairy. Conventional milk and beef comes from cows that are fed mainly grain, soy, alfalfa, and corn products, The diet results in a high omega-6-to-omega-3 ratio which causes inflammation in the body. You are what you eat, so if you are eating or drinking a product from a highly inflamed cow fed an unnatural diet, you will also have inflammation, unbalanced hormones and poor fat in your body.
Grass fed dairy and meats are from cows who have a diet based on grass all year round. These cows graze on pasture until the winter when they are then fed cut grasses inside the barn. Yielding milk and beef higher in healthy fats, vitamins and minerals.
You can buy organic and/or grass-fed/pasture raised milk and dairy ( I know this is overwhelming but it gets easier). Grass fed is better than conventional but grass fed and organic is the best if financially feasible. Organic overall means the grass they are eating is free of chemicals and pasture raised means they are able to roam free vs. being fed grass. Here is article explaining it all.
Here are my favorite Grass-Fed dairy products:
Dairy Free
I went dairy-free almost two years ago in midst of my healing journey. Ironically my headaches stopped (I am still not too sure if it was coincidence or not), but I got pregnant two months later. Dairy can be a great part of your diet if your body can tolerate it and it is cleanly sourced. Unfortunately, like most of our food these days, it is over-processed and the cows are fed an unnatural grain and high inflammatory diet like corn and GMO feed. Just like humans with breastfeeding, the food animals eat is transferred into their milk. This is why if you are able to tolerate dairy, it is important to drink it from a clean source and organic, if feasible.
The great news is, after you decrease inflammation in your body and heal your gut lining most people can tolerate raw or grass-fed milk in their diets again. Most intolerances and sensitivities are due to the process of processing the milk. Learn more about it here.
I have spent plenty of money over the years just to toss out yucky dairy-free alternatives. On top of the taste, many alternative options are filled with chemicals, inflammatory oils, and preservatives. The below options are not only my favorite for taste but are also on the cleaner side. I am gluten-free, so all of these products will work for my gluten-free people also! Most of these products are available at your local health food store such as Wegmans, Sprouts, or MOM’s Organic Market.
Dairy Free Suggestions – That actually taste good and aren’t terrible for you!
Here is a list of my favorite Dairy-Free Alternatives:
Three Trees Nut Milks : Organic with only the needed ingredients. Remember Oats should ALWAYS be organic, and it is easy to make it at home if this is out of your price range. Elmhurst is a shelf stable brand with good nut milks but non organic.
Culina Yogurt: This is the closest thing to greek yogurt I found and it has just the right ingredients with ]out added junk! Coco June is another alternative. I buy it plain and add in my own honey or sweetners.
Siete Snacks: They make “Doritos”, Tortillas and Churro snacks. Everything they make is clean and delicious with avocado oil instead of hydrogenated oils like sunflower and canola.
Primal Kitchen: They make great dressings and sauces with clean oils and ingredients. Ranch is hard to copy– I make my own with their mayo and herbs!
Protein Bars: My new obsession is Skout but they have to be bought online. I love the ingredients. RX Bars and Larabars are okay but high in natural sugars. I also buy Cerebelly for my child.
Icecream: Be careful here…a lot of “dairy-free” ice creams are filled with junk. My favorite brand is Coconut bliss. Cado is another great alternative but still has gums in it.
Lesser Evil: They make great snacks! I love their paleo puffs and popcorns. They use ghee (if tolerated) or coconut oil for a true dairy free snack. They also make brownies that I mix into my ice-cream!
Simple Mills: This is a much have in a gluten free kitchen and luckily they make great dairy free options as well. They make mixes for cakes, muffins, and crackers.
Chocolate: No fear there are great dairy free clean options (everything in moderation). Unreal chocolate has healthier alternatives for M&M’s, Reeses, Almond Joys and Snickers! Back to Human (HU) makes great chocolate bars and baking chocolate. I also use Enjoy life chocolate for baking.
Goat and Sheep Cheese: A great alternative as your gut heals. Look for the raw versions. I buy it in a block and shred it for easy use. *Not everyone can tolerate goat or sheep cheese but a lot of dairy-free people can. Many alternative cheeses are filled with all kinds of junk. I just try to not eat it daily. It tastes great on pizza and grilled cheese. I don’t even miss regular cheese anymore, and I was a cheese lover. This goes for ghee as well if you are trying to add in butter. Butter alternatives–well stink.
These are my main staples in my household. I hope this helps you on your dairy-free journey. Going dairy-free can be hard at first, and it may take a couple weeks for your taste buds to adjust. BUT, I promise once you start feeling better and your taste buds adjust, you won’t miss the dairy as much as you think. Once your inflammation has decreased and your gut has healed you can add in grass fed and raw options. Feel free to reach out for more suggestions or guidance.
I understand being busy with work, while raising children and keeping up with the house makes you not wanting to cook. Leaving you cooking somethings fast and easy and probably unhealthy. These meals usually involve a cardboard box and tons of preservatives and chemicals. Yes it was easy but was it healthy? Trust me, I hate cooking but I know how real food makes me feel. Is it worth the possible health consequences on us and our children? Obviously you are answering no to that one, but unless you’re informed it’s way to easy to do. There are plenty of healthier versions of your favorite meals and go to snacks, it just may take some practice and education.
I personally feel that we have so many more “sick” children and adults these days. I hear the statement “we are just more aware” all the time from people. No, we are moving further away from a real foods! Think of your childhood classroom and ask your parents the same questions: How many people had to get insulin in school? Inhalers? Had crazy rashes and ADHD? I can think of maybe 1-2 children. Now it is doubled if not more!
Think of your lunches and your children’s lunches. How many people have/had mini muffins, dunkaroos, a sunny-d and “fruit” gummy’s for lunch?? 👋🏻 I did, and we all thought it was healthy (minus the delicious dunkaroos) but hey there was fruit in it and a label that says no high fructose corn syrup , so I am good ✔️.
It’s so unfortunate how companies label things that make you feel that you are feeding your kids and self healthy alternatives when they are packed full of additives that are detrimental to your health. Even organic snacks have these sneaky ingredients. Honestly I was there and until I healed from food I would laugh at the seriousness of these ingredients.
This is not to fear monger you, but to educate you. We have all heard that shopping the perimeter of the grocery store is the best for our health. This is absolutely true because this is where most of our real whole foods are. Some choices are better than others, but whole food is ALWAYS best. Please feel free to check out my blog on organic foods to helo make those choices easier!
Here are some easy pantry swaps. Check out my blog on how to clean out your pantry for better tips on swaps and healthy pantry snacks.
So the summary of this rant is to help you and your family avoid the thousands of dollars on doctors and medications to try to correct your health issues. Even if you feel fine now your body can only handle so much! Instead start adding in whole foods to your diet! You don’t have to be perfect. I have a baby and don’t have time to make all my food and eat things in packages, but it’s limited and chosen wisely.
I am here to spread the wealth of my knowledge from my healing journey to educate and keep you healthy. I hope this was informative and reach out if you would like to learn more or work with me in the future 💛
You can eat a 100% organic farm raised diet and still be “unhealthy”. I was totally baffled for years why I was in so much pain but eating so “clean”. Just as you can’t dress like a football player and expect to jump into a professional game and nail it, you also can’t eat healthy and ignore other stressors on your body and expect to be healthy. Food is the basic support to our body and is essential, but there is so much more that contributes to our wellness.
If this is you, then kudos to you! If you’re here though you are probably suffering in some aspect and here for curiosity or guidance.
Your body is similar to a bucket. It can only take on so much before it “overflows” or in your bodies case, goes into overdrive which then results in our symptoms and illnesses.
There are many ways our body detoxs and rids our body of toxins and stresses. If your bucket is full then there is no room for more water to come in. I’m not saying you are supposed to live a stress free life, but one that your body can handle and stay balanced. Obvious stressors include visible stress, but many of us (myself included) had hidden stressors from your diet, environment and immune that are not obvious!
This is why it’s so important to look at healing your body as a whole and not at only the symptoms. On top of this every body is different. This is why some diets, detoxes and supplements work for some but not others. I have been there! It is frustrating, time consuming and expensive! Don’t give up if you’re suffering, there is light at the end of the tunnel. You just haven’t found your bio individualized plan to help you heal yet.
Here are some tips on how to balance out your “bucket flow”
DRINK MORE WATER! This is soo simple and widely known, yet most of our health issues are from cellular dehydration! Drinking GOOD drinking water and enough of it is always my #1 go to for health concerns, especially if they are new!
Correct digestive concerns: look into food reactions, sensitivities. Gut health is soo important to your health!
Eat a whole food diet: this will help balance out any blood sugar, fatty acid, mineral and detoxification issues. Everyone is individualized, so there is no one size fits all diet approach, but eating whole nutritious food is a great start! Check out other blogs on how to eat cleaner and how to clean out your pantry
Avoid environmental factors: Now you can’t live in a filtered bubble and avoid all toxins but there are some easy lifestyle changes to decrease your toxic load dramatically. Check out previous blogs on how to live a more chemical free life.
If this interests you and your looking for a way to get healthy for your individual health needs click the “how to work with me tab” to get on my list. I would love to guide you into becoming the best you. I will be accepting clients in August 2021!
I am sure people think I share too much about my life on social media. But I try to be authentic so others have the courage to do so. So we can share our love for similar likes and talents. So I can support other local businesses who created something from a small spark of hope and joy, because it’s something that is important to them and makes them happy. It’s important to do stuff for YOU, not for what you think others will like.
I feel like the word authentic has been trending and for once I am okay with a trend. I am happy that self love, self worth and being YOU is actually embraced. It shouldn’t be a trend but instead something we are taught young. Our parents used to tell us to be ourselves and we didn’t need all that make up, but we didn’t listen. These are the peoples judgements we should care the most about but unfortunately it’s usually the opposite. I use to care SO much what others thought. I would shape my look and friends to be who I thought would make me happy. Resulting in not having great friends because I wasn’t being true to them or myself. When I stopped caring what others thought and dressed how I liked, did what I enjoyed and allowed my family and friends to be heard, this is when I found true joy.
Being authentic should not be a trend, but taught to be the “new cool”. Social media has definitely made this hard. But remember people post the highlights mainly, and are posing for that picture. Candid pictures are few and far in between on my feed these days .
Be proud of that messy bun, sleep deprived look. No need to pretend to be anything more than you 🦋
Forrest has been my biggest blessing, but I have struggled as a mom. Being a past nanny and a current nurse who cares for babies, I felt like I had a little bit of experience. Motherhood has shook me, and I don’t know if it’s not talked about enough or I wasn’t listening.
Everyone I knew from strangers to parents of patients at work always raved about what a great mom I would be, how calm I am and how great I am with their children, and then I became a mom. Crippled with anxiety about doing “what is right” and “why is he upset, what did I do?”. I know babies cry because they are just that, babies! But he has seemed like he is suffering and my nurse mom brain knows too much.
Within his 6 weeks of life he was diagnosed with a tongue and lip tie that was revised (although I didn’t want to originally), he has reflux and a hard time sleeping flat, and makes sooo many noises from a floppy noise-box (called laryngomalacia). These last two are fairly common as they are small little babes and will usually grow out of. Which I knew, but didn’t make hearing and seeing it easier. I also have an oversupply of milk and with all the above combined was choking him for basically 6 weeks. This can also be fairly common until your milk regulates but we were both miserable and from all the above he was suffering from gas and “colic” and that left me reddened with anxiety.
I used to give “advice” from my experiences and from what I knew was “right”. Then I became a mom and broke all the “rules” and my own advice.
While pregnant, I researched hours about bassinets, mattresses, natural child birth and so forth. I planned on breastfeeding but just assumed it would come somewhat natural. Well guess what- something so natural is hard! I was so surprised and the more I struggled and reached out to others, a lot of women do! I wish I knew this and feel like women should be more prepared! It would lower womens expectations and give women more of a chance to do what they were created to be able to do. Fed is best, formula or breast. My husband was formula fed and is healthier than I have ever been. I also suffer from a ton of food sensitivities and issues and assume I will need an expensive formula for my little one. This will be about my breastfeeding experience so far, so stop reading if you don’t want to hear about boobs 😂 The one thing I have learned during my short time as a mom already is that most moms are secretly struggling, don’t let social media steer you to think otherwise!
I googled everything. And I tried everything on google to help my little man to stop crying and from struggling. I called lactation a hundred times while crying every time I fed him which resulted in him choking and swallowing so much air. I tried pumping and doing bottles but that made my oversupply soo much worse and was making me even more depressed. Hats off to you exclusive pumping moms, I did it for a weekend and that was all I could handle! Even with lactation I didn’t feel like I had the right support and see why so many moms give up. Which I have absolutely nothing against formula and respect all fed moms as I do all births! This is more of a journal than an advice blog these days. Personally I really wanted to breastfeed and have let the anxiety and stress of it over take me. But why has no one told me about these troubles?
Luckily I kept reaching out, to social media, moms anyone that could listen honestly. I admit, I am sometimes too open but in this case it saved my breastfeeding journey. I know we will have more ups and downs (as this entire six weeks has shown me), but I finally feel like we are getting it and it will only get better from here. A mutual friend suggested a lactation consultant who was so empathetic and very involved allowed me to finally believed I could do this. I also took him to see an awesome chiropractor. I tried the natural route first (because thats who I am) and ended up on medication for a short time to hell regulate my supply. This was so stressful for me as everyone kept saying give it 8-12 weeks to regulate and I tried but the hours of crying and no sleep from the stress of me simply trying to feed my baby was beyond exhausting and depressing. I would say I gave it my all before resulting to medication and I wouldn’t have done it without medical supervision because I easily could have went a full 360 and lost my supply.
Your baby is with you for 9+ months. They feel your emotions. They feel your stress and anxiety. They feed of this, literally. I wish someone gave me a warning about how hard breastfeeding can be. I was not prepared and and hope this little post doesn’t scare you but helps prepare someone else. Don’t give up, at the end of the day if your baby is gaining weight you are doing something right. And if you have to switch to formula that is okay too. But it can get better. I still don’t have it all together breast-feeding still work. My nipples and husband and I would have disagreed a few weeks ago that there would be a light at the end of the tunnel – haha I know I am no where near the end of this roller coaster, our next battle to tackle is sleep!
Chronically Holistic 