Feast 2 Fast: A Groundbreaking Nutrition Program Teaching YOU Metabolic Flexibility

Get ready! I have a BRAND NEW nutritional program starting August 17 called Feast 2 Fast. It was developed by Chelsea Blackbird (aka “The Christian Nutritionist”). You may remember Chelsea from a past podcast episode called “Busting Common Health and Diet Myths.” img_0079-1

This program helps people reach metabolic flexibility while also gaining freedom and flexibility in food choices. It truly is a place where “real food meets real life.”

img_0080You know me. You know I don’t promote diet plans. But I do promote supporting health – body, mind, and spirit. This group tackles all three! Registration for this 4 week program starts on August 3. You can learn more and sign up by clicking here.

img_0081If you love food, hate diets, and want to learn how to support your health goals in a balanced way, this program is for you. This program aims to develop metabolic flexibility and overall health while also supporting mental health and your relationship with food through daily encouragement.

The program includes:

  • An online participant portal to access all content
  • Over 100 recipes that are easy and delicious
  • A supportive community on Facebook
  • Access to ME an my support and encouragement whenever you need it
  • Short instructional videos on optimizing nutrition for OPTIMAL health
  • Daily spiritual encouragement and reminders to nourish your soul

img_9936The cost of the program is $179, and I assure you, it is WELL worth it. This program checks all the boxes I look for when I want to really get to the root of food and mood!

Targeted nutritional support can be a catalyst for whole body health. Through this program, you will learn how to become empowered with your nutritional choices and how to individualize your nutrition for your lifestyle and your health goals.

Oh – and did I mention the side effects of better sleep, clear skin, decreased cravings, and super-charging your body into fat-burning mode?

I can’t wait to get started with you on this journey! We are going to learn so much together. Sign up here.

 

Homemade Bone Broth for Beginners

My latest obsession is something that has been around a long time. It’s not a supplement, a special drink, or an exotic superfood. It’s something my ancestors most likely consumed all the time, yet is sadly missing from the modern American diet.

Bone broth.

Specifically, beef bone broth made from grass fed beef marrow bones. You can use chicken bones as well (it’s super easy to use the bones of a rotisserie chicken), but beef is so nutrient dense, packed with healing amino acids and minerals, and the flavor is so hearty, that I prefer using beef.

The health benefits of bone broth have been documented over and over again and all it takes is a Google search to read about them. But here’s a short list: improved gut health, improved detoxification, skin and hair health, immune health, bone and joint health, reduced cellulite, improved food sensitivities, better digestion, improved metabolism, cellular health, antioxidant boost, the list goes on.

Now, the following is an imaginary Q and A session for my past self, back when I thought bone broth making was complicated. But don’t be like me and buy the carton kind that doesn’t taste as good. Start making this now! Continue reading “Homemade Bone Broth for Beginners”

Habits of Healthy Moms – Interview with Dr. Orlena Kerek

orlena_square_smDr. Orlena Kerek is a pediatrician turned weight loss coach and mom of 4. In this packed episode, she shares how she wants to make nutrition easy and fun for both moms and kids.

She gives practical tips to create healthy, sustainable habits. She shares her 4 keys for health and how she incorporates those things for her clients.

Learn more about Dr. Orlena and access her free gifts at www.drorlena.com and listen to her podcast Fit and Fabulous over 40! Continue reading “Habits of Healthy Moms – Interview with Dr. Orlena Kerek”

Cognitive Dissonance – Why We Can’t Just Get Along

I consider myself a lifelong observer of human nature. I love questioning and digging into motivations and why people respond and interact the way they do. I love people-watching. Since my people-watching opportunities are limited right now, I prefer opinion-stalking on social media.

Lately I have been wrestling with the concept of cognitive dissonance. Once you understand how it works, you can see it happening all over your newsfeeds.

Here is the definition: “the state of having inconsistent thoughts, beliefs, or attitudes, especially as relating to behavioral decisions and attitude change.”

What this means is when you encounter an opinion or belief contrary to your own, it causes a knee-jerk response of defensiveness, shutdown, or absolute denial that any belief system other than your own could potentially be true. It causes an inability to give anyone the benefit of the doubt because that may mean that your belief isn’t as rock solid as you thought, or maybe – you have been wrong.

For example, let’s bring up the topic of vaccination. This is a hot button topic for so many so it feels like a perfect example to start with. In fact, I can already sense you getting uncomfortable. In my observations, it seems to be more common to shut down someone and call them “anti-vaxxer” than to sit down and ask questions about their decisions and thought process. Why? Because if that person shares that their child was injured by a vaccine, and you have the belief that vaccines are completely safe, it may cause you to question whether you are opening up your own child to injury – and no parent wants to believe that. See? Cognitive dissonance. So we shut down, say those people are ignorant with their “Google degree,” and refuse to listen or give them the benefit of the doubt. I get it because I was once there, too. I didn’t want to consider an opposing view of vaccines.

Now, someone reading this is already shutting down and refusing to read the rest – so to that I would question, why? Why is this offensive to you? I would encourage you to dig into that and maybe sit down with someone who stopped vaccinating their child. You might find, like I did, that no parent chooses to make such an extreme decision for their child without doing a lot of research (beyond a Google search). I would even wager to guess that the majority of parents I know will do anything it takes to keep their kids safe – and that might look different from parent to parent. It may not change your mind, but at least it could create an environment of care and sympathy, something that often seems to be lacking in this controversial conversation.

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I’ll bring up another example to make you even more uncomfortable. White privilege. Systemic racism. “Systemic racism doesn’t exist.” I hear that from time to time. And when that belief gets challenged, it causes more shutdown, more defensiveness, and maybe some articles or videos thrown in. Cognitive dissonance causes such an internal storm that it makes it nearly impossible to listen to anything other than your view. But remember, like my first example, just because you haven’t experienced something yourself doesn’t mean it doesn’t exist. For those who don’t believe in white privilege or systemic racism, I’d encourage you to sit down with a person of color. Talk to them about their experience. Listen to their stories. As I mentioned above, you don’t have to change your mind, but maybe you could show someone you care enough to consider an alternate perspective.

Continue reading “Cognitive Dissonance – Why We Can’t Just Get Along”

How to Break Through Trauma and Find Healing

I may sound like a broken record, but learning to handle and process trauma is such a crucial part of whole body healing. In the latest episode of the Sparking Wholeness podcast, I speak with Suzanne Simpson, owner of Renewed Life Counseling, all about the effects of trauma in our life and how to break free.

img_9649Suzanne is a Licensed Professional Counselor, Board Certified Life Coach, author, and speaker who works with people to help set them free from emotional traumas so they can live a more victorious life.

Her newest book, Lost & Restored: Healing Your Heart with the Father, is a faith-based approach to digging into your life’s events that have significantly impacted you.

In this episode, we discuss the impact of trauma, how it is stored in the cells of the body, and how to find healing through a variety of new and different modalities beyond traditional talk therapy. Continue reading “How to Break Through Trauma and Find Healing”

Tips to Take Charge of Your Health During the Era of Covid

As an advocate for whole body healing, I really hoped this virus situation would open up new discussions on how to take care of our personal health.

Have I missed something?

We are NOT a healthy country. This should be opening our eyes, but it’s not.

The U.S. spends the most on health care compared to other developed countries BUT has lower life expectancy, highest infant mortality, highest suicide rates, and highest rates of chronic disease.

We’re masking the real issue. Yes, pun intended.

The actions I take for my health actually don’t impact your health. YOU have to advocate for yourself. And you are not powerless. There is so much hope!

Here are some of my favorite tips for taking personal responsibility for your health. I hope these are as helpful for you as they have been for me. Continue reading “Tips to Take Charge of Your Health During the Era of Covid”

Thanks to PTSD, I’ll Never Be a Hero

Thanks to Post-traumatic Stress Disorder, I’ll never be a hero.

I want to. I’d like to think that I’m a person of action, and that if I witness a dangerous event I’ll jump right into rescue mode. I’m a nice woman, and I like helping.

But I can’t. Trauma keeps me from moving. Trauma keeps me frozen in place, dissociating myself from reality, stuck to the floor in cement boots.

I taught English for 11 years, so looking back, I’m glad the topic of “disaster response time” wasn’t a job interview question. I wouldn’t have passed to the next level of interviews, that’s for sure.

I remember once when I worked at a middle school, a substitute teacher passed out in a classroom down the hall from me. I heard students running down the hallway, calling for the nurse. I peeked my head out the door, knowing I needed to check and see what was going on, knowing I needed to respond. But everything started moving in slow motion. I heard cries, I heard the words “CPR,” I saw others in action. But I was frozen. I couldn’t move.

I was chained to the past.

black chain

I was 9 years old again, listening to the cries of my mother and grandmother as they try to revive my dying grandfather. I hear my grandma shout “No Freeman!” I watch him falling out of the car to the sidewalk and onto my front lawn. I watch them get out an epi pen, perform CPR, yelling for help.

I watch his eyes roll back.

Continue reading “Thanks to PTSD, I’ll Never Be a Hero”

Ketosis for Mental Health with Dr. Lori Shemek

Dr. Lori Shemek is an award-winning, bestselling author of How to Fight FATflammation, The Ketogenic Key, Beginner’s Guide to Intermittent Fasting, and Fire-Up Your Fat Burn. She is a leading health and weight loss expert who has been featured in countless publications and TV shows. She is also known as “The Inflammation Terminator.”

In this episode, Dr. Shemek shares about her new book, The Ketogenic Key. She shares what the keto diet is, how ketosis benefits our mental health, benefits of intermittent fasting, how inflammation is a threat to our health and well-being, and practical ways to implement changes to your lifestyle.img_9384

Podcast is available on the show page or wherever you get your podcasts!

Key topics addressed:

  • The importance of the ketogenic diet and how it isn’t a fad
  • The deal with carbs and sugar
  • Creating metabolic flexibility
  • The difference between low carb and keto
  • Intermittent fasting, autophagy, and mitochondrial biogenesis
  • The raw broccoli test for hunger
  • Who should not practice intermittent fasting
  • Why women NEED protein as we age
  • The benefits of healthy fat
  • Types of inflammation and the effects
  • How to do keto in real life
  • What kind of alcohol is okay for keto

Her book, The Ketogenic Key, is a perfect guidebook for all things related to ketosis, and is a great way to learn how to enhance your brain and body health in an easy to understand way. It is available wherever you purchase books!

Chipotle Honey Greens Bowl

A few weeks ago, my husband and I took a little “staycation” at a fancy boutique hotel in town. While we were lounging by the pool, living the good life, we enjoyed the most amazing greens bowl. It was a perfect light summer treat. We’re typically not “I’ll have a salad” people, especially not on vacation, but this one was a refreshing complement to a warm summer day in the sun. I decided as soon as I got home, I would come up with a “copycat” recipe.

I don’t know about you, but I have a difficult time with raw kale and broccoli. They’re just not my favorite. Well let me tell you, with this recipe, you just may reconcile your relationship with them. Because the broccoli is chopped thinly and the kale is massaged in order to wilt and break down the bitterness, these two go perfectly together. Then you have the sweet and spicy mix of the dressing and it really is a solid summer lunch staple – or it’s a great side for a grilled chicken or steak dinner!

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*Please note – the dressing is a lot, more than you’ll need for the salad ingredients. That way you can double or triple your salad amount for a crowd, or use throughout the week as a dressing or meat marinade.

Ingredients:

Continue reading “Chipotle Honey Greens Bowl”

An Integrative Approach to Mental Health – Interview with Dr. Noshene Ranjbar

The field of psychiatry is changing as new discoveries about the brain are made. There are many pioneers using evidence-based medicine to seek out different treatments beyond traditional methods and prescription medication. While meds are definitely helpful for some and are one helpful tool in the toolbox, according to Dr. Ranjbar, “we are asking them to do what they were not made to do.”

img_9005Dr. Noshene Ranjbar is Harvard trained and board certified in General Psychiatry, Child and Adolescent Psychiatry, and Integrative Medicine. She serves as medical director of the Integrative Psychiatry Clinic at Banner – University of Arizona Medical Center in Tucson.

In this episode we discuss the changes in mental health approaches in the last 20 years, how integrative psychiatry is different, nervous system dysfunction, common underlying issues that impact mental wellness, as well as Dr Ranjbar’s work with refugee and American Indian communities.

Click here to listen on the show page or here on iTunes. Continue reading “An Integrative Approach to Mental Health – Interview with Dr. Noshene Ranjbar”