How Dirty Are Your Genes?

“Our genes load the gun, but our environment pulls the trigger.”

Have you heard this before? We are not stuck with our genes. We can change the expression of our genes with every bite we take, step we take, thought we think. This is the concept of epigenetics.

I recently found out I have a copy of a gene mutation called MTHFR. Because I refer to this in many of my recipes as my motivation for eating the way I eat, I want to break it down in an easy, Cliffs notes kind of way. There are many websites out there that can explain it in depth (like this and this), but here are the basics:

An estimated 30-60% of the population has at least one copy of this gene. When you have MTHFR, your body cannot fully convert folic acid into methylfolate, the methylated form of folate, and some experts suggest that ANY folic acid consumed will block the absorption of folate – even that which you consume in whole foods. This is detrimental to our brain health, because neurotransmitters like serotonin, dopamine and norepinephrine need methylfolate for production.

Common health concerns sometimes associated with MTHFR include:

  • ADHD, autism, mental illness (depression, anxiety, bipolar)
  • Autoimmune disease/thyroid disorders
  • Digestive issues
  • Migraines
  • Recurrent miscarriages
  • Infertility
  • Hormonal issues, like PCOS
  • Blood clots, stroke, embolism
  • And many many more (it’s a rabbit hole)

Continue reading “How Dirty Are Your Genes?”

The BEST Egg Roll in a Bowl Recipe

Don’t let the name scare you away. I’ve never been a fan of egg rolls. But this dish – major fan. In fact, I’ve tried just about every variety out there on the interwebs, and this is my favorite. My kids love it. The adults love it. It’s a win.

(Just to be clear, my kids also like sushi and dislike pasta with red sauce. So take their feedback with a grain of pink Himalayan sea salt, okay?)

My FAVORITE things about this meal: it takes about 15 minutes to make (start to finish) clean up is simple, and it’s extremely filling and satisfying.

I don’t like to use pork too much because I don’t trust the sourcing/toxicity, so sometimes I’ll use grass fed beef and that’s good, too. The most flavorful meat to use in this is ground breakfast sausage. Again – toxin alert for you purists. But it’s soooooo delicious.

As far as cabbage goes, I prefer a head of green cabbage because it’s so cheap and cabbage is one of the “Clean 15,” so you don’t have to freak about buying unorganic. Pre-shredded bagged cabbage works too, but as long as you have a good knife, save your money!

I’ve used a blend of purple and green cabbage with shredded carrots, and that’s good too. You really can’t go wrong. You could add mushrooms or broccoli or any other vegetable you’re in the mood for.

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Continue reading “The BEST Egg Roll in a Bowl Recipe”

In Search Of My Goal Weight

“What do you want to change about your body?”

The question must have been standard for the personal trainer asking me, because he asked so nonchalantly, like it was just an everyday conversation topic.

For me, though, it gave me pause. I thought, and I thought, and I thought. A word kept floating in and out of my conscious mind, but I had a hard time grasping it.

“Nothing… nothing… nothing…” the word flickered in and out, like broken lights on an old restaurant sign.

But I couldn’t say it.

It would sound weird to say that out loud. I had signed up for a free consultation, and I thought maybe I’d learn how to properly lift weights. I wasn’t prepared to think about my body’s deficiencies.

But maybe that’s what these sessions are about, I thought. That’s the point of this meeting for most people, right? Maybe it would be stupid to say it out loud? Am I supposed to want to change something? Do I LOOK like I should change something? I mean, I’ve had 3 kids, but I kinda like my curves and my strong thick thighs (and for that matter, so does my husband). I practice yoga because I feel strong and solid, not insecure and unsafe in my body like I did for so many years. I run because I love to get my heart rate up. It cleanses my mind and soothes my soul. It’s a dopamine driver.

So I sat there. And I made up something about wanting toned arms (I’ve never particularly cared one way or other about my arms). He made me weigh and check my body fat. That only further intensified my thought that maybe there WAS something wrong that I should change, and that brief flicker of “NOTHING,” – the thought that there was nothing I wanted to change about my body -that was quickly popping out of my subconscious into real life… faded away and died out.

By the end of our conversation, I realized that I had allowed myself to believe I needed to change something about my body.

It seemed so innocent, so out of nowhere. Just one free consultation with a trainer. But after years of progress and learning to respect the body I’m in, it happened in an instant. I started believing the lie again.

The messages are everywhere. It’s easy to get caught up in it – the quest to look better. Thinner, more toned, younger. It’s easy to idolize it, to make that the goal. Your life will be better if you lose weight.

“When I reach my goal weight, I’ll…” fill in the blank. Have you ever thought that before?

At some point in the last few years I stopped dreaming about the mythical goal weight and started living in the present. I stopped working out and eating for a number and I started living for mental stability and freedom. I gained freedom from rules and guidelines that never make me feel good enough, and I won freedom to eat what fuels ME, not anyone else.

Today, if you asked me what I wanted to change about my body, I would grab onto that floating word with all my strength and not let it go.

NOTHING. I am so much more than a number. I am so much more than a size. I contribute so much more to life than a physical image.

If you are caught in the trap of believing that your life will begin when you reach your goal weight, it’s time to get a new perspective. For me, I didn’t need to change my body. But I needed to change my perspective. That is what brought me the most healing.

It is possible for you to find freedom. Contact me. Let’s work on true, sustainable health – from the inside out.

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Your Diet Is Holding You Captive (And How to Break Free)

Do you resonate with the following scenario?

“Wow. I’m doing so good right now. I haven’t had sugar in like, 12 hours.”

“Crap, there’s a donut. Don’t look at it. Ignore the donut. You don’t need the donut. Think of  how BAD it is for you.”

Ignores donut. A few hours later…

“Oooh, I could really go for that Reese’s peanut butter cup sitting right there. It sounds soooo good.”

A few minutes later…

“Well, it’s only around ___ calories. If I have that, then I just won’t have the apple I was planning on having for a snack. Yeah, that works, I’ll do that.”

An hour later.

“I totally screwed up. I’m so weak. I hate that I can’t have willpower. Ugh, I’ll never look the way I want to look. Bathing suit season is only a few months away. I’m going to be the fat friend again. Guess I’ll go find that donut.”

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“Just one bite”

This was me, almost my entire life. Good foods, bad foods. Restriction, permission. Guilt, shame, pride. Negative self talk.

Dieting completely screwed up my ability to trust my body.

Dieting taught me to be legalistic and judgmental with myself.

Dieting taught me to punish myself with exercise.

Dieting taught me to obsess over numbers… the scale, the size, the label, the amount.

Dieting taught me to say no, even when my stomach was growling.

Do you relate? Continue reading “Your Diet Is Holding You Captive (And How to Break Free)”

My Business IS Your Business

This month marks the launch of my integrative nutrition coaching business!!!

Yes, I am still promoting the life-changing supplements that I love so dearly!

I am expanding my business to include nutrition for body, mind and soul – something I believe we don’t integrate into our lives nearly enough… but has been so crucial for my personal healing.

Last year I went through a program at my church called Repurposed that helped me assess the patterns and passions of my life so far. It was so eye-opening to see repeated themes.

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What I know – I am a TEACHER, number one. I want to inspire people to think differently and learn something about themselves they didn’t know.

What I want YOU to know – I share my story, not because it’s a one size fits all solution to every similar story, but because there are tools we can all implement to live fuller, brighter, purpose-filled lives.

We are three-in-one uniquely designed beings – body, mind, and soul. I would love to partner with you to discover how to spark wholeness in your life.

My 2019 word of the year is SOAR. Soar means to maintain height without flapping wings or using engine power.

In 2019, I want to depend less on my own wing-flapping and engine power and focus on HIS power. I want to rise above fear and negativity and maintain distance from them. I want every move I make to be a reflection of the grace and peace and FREEDOM I have been given as a child of God, and I so desperately want you to experience this true freedom as well, in every area of your life.

Learning from my December Lows

The hardest part about living with a chronic illness is living with a chronic illness.

Meaning, I have to be aware of my triggers, the things that make me sick, at all times. Excess busyness, excess activity, excess inflammatory foods and alcohol… all those things are difficult to escape in December… but they take a toll on me in ways most people don’t have to worry about.

I go big. I love parties. I love people. I love LIVING life. Until it all becomes too much, and I crash.

This last week I felt a crash. Minimal crash compared to the destructive collisions of the past. I have an excellent support system, I am self-aware, and I am learning to communicate when I need help. So to be clear, I am OKAY. But I knew something was off. I thought I was getting sick. My chest felt tight like I couldn’t breathe, my body felt heavy, and I couldn’t get through my typical yoga practice without taking multiple child poses to rest. I didn’t want to do anything. I didn’t want to read my new nutrition book (big sign something was off). I was negative with my husband and my kids, who I love more than the world.

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Crash: (noun) a sudden failure which puts a system out of action

Continue reading “Learning from my December Lows”

Being Med-Free: My 4 Year Anniversary

They told me I’d need medication the rest of my life.

4 years ago this week, I was weaned off my last medication, 10 milligrams of Celexa. I had vertigo for 3 weeks. Some days I felt like I was riding a roller coaster. After 18 years of being medicated, it wasn’t an easy transition for my body.

My doctor said I was ready. I was eating healthier, working out regularly, and sleeping consistently. I would never have done this without her support. This wasn’t the typical bipolar action of, “Hey, I’m going off all my meds!” It was something that took years in the making. It wasn’t a decision anyone took lightly.

It took time to adjust. I needed to actively monitor my stress levels. I needed to remember to slow down and rest. I took my supplements diligently. I ran. A year and a half later, I found yoga.

Today I feel better than I ever have.

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Continue reading “Being Med-Free: My 4 Year Anniversary”

Holiday Food Survival Guide

Thanksgiving is here! With that comes FOOD and for many of  us who have a sketchy relationship with food… anxiety. What to do when faced with all the carbs and sugar? Do I have to give up everything I love in order to stay the size that I am? Will I gain 5 pounds by looking at a piece of pie? Or for those of us who have received so much healing through nutrition – will I have a relapse in my illness if I mess up on one day?

We hear so many mixed messages this time of year regarding what food will cause what, what we need to avoid, what will pack on the pounds, etc. Don’t even get me started on the images that display the calorie counts for a typical plate of Thanksgiving food. It is so exhausting! I’m sick of rules and restrictions regarding my holidays. I don’t want diet mindset to destroy my joy. I want to live in FREEDOM.

So I’ve come up with some reminders and tips for surviving the holiday food explosion. I hope they will help you as they have helped me. Continue reading “Holiday Food Survival Guide”

Spicy Black Bean Hummus

While the kids and I have been LOVING my homemade hummus, I felt the urge to switch it up today. And in the words of my husband, “it’s legit.”

Beans are a bit polarizing in the nutrition world. They can be inflammatory for some, especially for those with autoimmune issues. If that is you, be sure to soak dry beans for 8 hours or overnight and don’t use the canned kind. Soaking will make them easier to digest. However, for most people, beans are an excellent source of fiber and folate (hello, healthy neurotransmitter function)!

That being said, the key to this recipe is in a secret ingredient – “chiles de arbol,” or “tree chilies,” if you’re a Gringa like me and Spanish is your second language. But seriously, these things are just magical! I blend them with tomato sauce for a quick smoky salsa, so I figured they would add some good flavor to this dip. I start by rehydrating them in avocado oil, along with a couple garlic cloves. Continue reading “Spicy Black Bean Hummus”

Top Tips for Immune Support

Fall is here, winter is coming, and with both – all sorts of viruses. Hand sanitizer and a flu shot that is estimated to be less than 20% effective this year is not enough for me. Managing cold and flu season for my family requires the same 4 steps as managing my mental illness:

  • Nutrition
  • Supplementation
  • Movement
  • Relaxation

1. Nutrition – let’s start with sugar. Sugar is public enemy number one when it comes to illness. It will wreck your immune system. Studies have shown that at a blood sugar level of 120 (easily obtained by drinking a soda or juice or a latte or eating candy or a cookie), the white blood cells’ ability to absorb and destroy viruses and bacteria reduce by 75%. It takes 4-6 hours to get back to normal. Don’t forget that refined carbs like processed white flour spike blood sugar even more than sugar itself (like that burger or sandwich you had for lunch AFTER you had a muffin or toast for breakfast). Think about that when you’re figuring out what to do with your kid’s Halloween stash. Continue reading “Top Tips for Immune Support”