Category: Wellness

Air-Fryer Crunchy Chickpeas: High-Fiber Snack without Inflammatory Oils

March 11, 2022 2 Comments

Air-fryer crunchy roasted chickpeas are a perfect anytime snack, or topping for salads, soups, and curries. They are super easy to make, tasty, and nutritious! I’m a big fan of chickpeas. They are a very versatile legume that can be sweet or savory depending on your preferences. I’m typically mixing them with peanut butter into a Chickpea Cookie Dough, using them as a secret ingredient in Chickpea Blondies, or adding them to a smoothie for extra fiber.  This winter I’ve found more and more reasons to incorporate crunchy chickpeas as the ‘crunch’ on a salad. They go soooo well with Kale Caesar! Whether you’re adding these little gems to a meal or simply indulging as a snack, these Air-Fried Crunchy Chickpeas are so easy! I like them way better than many of the store bought crunchy snacks because I prefer to use Olive Oil or Avocado Oil and avoid inflammatory seed oils.  Related: AIP-Lemon Coconut Balls Most often, I’m using savory chili spice, harissa seasoning, or taco seasoning. However, you can make a sweet treat with cinnamon and maple syrup, too!  Chickpeas are low in fat, high in fiber, have a bit of protein, and contain micronutrients like magnesium and potassium.  HOW TO MAKE AIR-FRYER CRUNCHY CHICKPEAS: Prepare the chickpeas. I’ve had great luck cooking dried chickpeas in my Instant Pot. However, you can also used canned chickpeas. You’ll want to rinse and drain the chickpeas. Lay them flat and gently pat dry to absorb the excess moisture.  Season them up. You’ll need about a tablespoon of oil and a tablespoon of spices. Chili spice works great, Cinnamon makes a sweeter treat, or a combination of the two makes a really interesting Sweet-Spicy mix.  Cook in the Air-Fryer until crunchy. I find that about 14 mins at the ‘high’ function of 390 degrees is perfect. Make sure to shake the basket often to prevent burning. If you don’t have an air-fryer you CAN make these in the oven. Simply roast on a baking sheet at 425 for about 30 minutes, stirring frequently. ((I LOVE MY AIR-FRYER: SHOP MY FAVE)) Storage note: Once cooled, keep these in an air-tight container for up to 5 days. I find that when kept in the fridge they get a little too soft. I prefer a mason jar in the pantry; but they rarely last too long before I eat them all up!  Make an Easy, Quick Topping or Snack with Air-Fryer Crunchy Chickpeas! My favorite canned chickpeas are from Thrive Market. I can find organic, canned chickpeas at a great price. I always stock up in my Thrive Market boxes! Why I Prefer Homemade Snacks: You May Also Like: Oat Milk Blueberry Chia Pudding Gluten-Free Oat and Almond Bread Shop This Article: DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

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Clean Wine Thrive Market

What Is Clean Wine? It Matters For Your Health

March 8, 2022 No Comments

Clean Wine is not just a fancy marketing term: it matters for your health. Did you know wine is not regulated by the Food and Drug Administration (FDA)? By that standard, wineries are under no obligation to share what goes into every bottle, making it hard to discern what’s “good” to drink. 60+ chemical materials can be legally added to wine, and are not required to be printed on the labels.  The most common additives in this class include copper sulfate (to enhance smell), Velcorin (a sterilizer), and added sugar.  Similar to what we’re seeing in the food industry, wine manufacturers are constantly adjusting formulas using chemicals to make a high-yield, low-cost wine without concern for health.  So, as you can imagine, calling for higher standards in wine also comes with a higher cost. For me, I’d much rather pay more for a product that I know is high-quality than take the health risk on a cheaper, unknown formula.   WHAT MAKES A CLEAN WINE:  A true ‘clean wine’ is farmed organically or biodynamically, and developed with minimal intervention in the winemaking process.  Organic/Biodynamic – Organic and biodynamic verified sustainable farming practices mean the grapes are grown without the use of pesticides or other chemicals. It also ensures a more sustainable long-term product since the environment, the soil, and the region can last for generations.  Minimal Additives – Sugars, sulfites, and flavorings are often added to mass produced wine to make up for unripe grapes or oxidation concerns. Clean wine does not use dimethyldicarbonate (DMCC) or polyvinylpyrrolidone (PVPP) two chemicals used to sterilize and color correct.  True Winemaking – Clean wine is made as close to a ‘true’ winemaking process as possible. This means minimal filtration, no oak chips or flavorings, and no flash pasteurization. Why Clean Wine? Just like with our food and nutrition, we need to be very cognizant of everything that goes into the products we consume. In today’s environment, more and more adulterated versions of food or beverages hit the market and inundate us with ‘toxins’ or unknown additives that put a burden on our innate detoxification system.  Clean wine is just that: wine the way it should be made. The flavors are more genuine, more aromatic, and more true. We need a call for more transparency in how what we’re eating or drinking is being made, where it’s coming from, and what’s inside of it.  Related: Clean Beauty: An Influencer’s Perspective THE BEST PRICES ON CLEAN WINE With Thrive Market’s Clean Wines, I can trust that I am getting those standards. They also do the work of vetting each farm, each bottle, and adjust their inventory based on ideal wines of the season.  At Thrive Market, you find high-quality, clean wine for less than $20 a bottle and that is GREAT. It gets delivered right to your doorstep without a subscription or minimum order requirement. If you’re new to Thrive Market, get 40% Off Your first order of grocery essentials, home products, and clean wine. >>GET YOUR DISCOUNT<<  Want to work with a functional nutritionist to personalize your diet? Struggling with hormone imbalance, IBS, weight gain, mood changes? Let’s look at FOOD FIRST. Read more about Functional Nutrition at The Facility here. CLICK HERE to schedule a FREE 15-Minute Nutrition Consult with Kate to determine your best course of action! ICYMI: NEW! Recipe Packs

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Eat Mindfully to Improve Digestion

Simple Habits to Improve Digestion Naturally

February 23, 2022 2 Comments

Do you struggle with poor digestion? That can show up as bloating, gas, or pain after meals. When things aren’t moving like they should (#poopproblems), we’re often quick to jump to medications or supplements to promote a bowel movement. However, there are simple habits you can put in place to improve digestion naturally and prevent the slowdown in the first place!  First, Let’s Take a Look at Digestion  Digestion starts before you take a bite of food. Your senses (like smell & sight) tell your brain to start to release chemicals in a downstream cascade that prepares your stomach for breaking down and absorbing food. One hormone, ghrelin is responsible for making us feel hungry. When it is activated, we also begin making more stomach acid and releasing more digestive enzymes from the pancreas.  As soon as food hits your tongue, you begin digesting it with salivary enzymes. These enzymes are primarily responsible for breaking down fats and carbohydrates in your meal. Have you ever chewed a piece of bread beyond recognition and noticed it starts to taste very sweet? .. That’s because the amylase is at work breaking polysaccharides down into di- and monosaccharides, like glucose!  When food reaches the stomach, we rely on stomach acid and enzymes to further chop it up into tiny particles that we can absorb in our small intestine. If your stomach is not acidic enough, you are prone to more food-borne illnesses and you likely won’t assimilate b-vitamins as well. If your pancreas doesn’t release enough enzymes, you may have trouble breaking down proteins. If these peptides make their way to your small intestine, you end up with gas, bloating, or other digestive distress.  Shew-wee! There’s a lot going on in our body underneath our awareness SO, What are some things we can do to ACTIVELY improve digestion naturally? 1- Take Part In Food Preparation OK, so if digestion starts happening chemically before we even eat, doesn’t it make sense this should be an active part of the meal? Take time to smell the food as it is cooking, aesthetically plate your colorful veggies, and mindfully participate in the prep. If you’re on the run, or grabbing takeout, even just a few moments of pause before digging in can be beneficial. Say a note of gratitude, take in the aroma, and appreciate the beauty of the meal before you.  2- Distraction Free Eating One of the worst things you can do for your digestive health is try to accomplish other tasks while eating. Turn the TV OFF, put the phone down, and schedule a work break to eat. As I mentioned, your BRAIN is involved in the digestive process; so don’t hinder its role! When you’re not distracted while eating, you also tend to better connect with your hunger and fullness cues.  3 – Avoid Liquids at Meal Time You know that old “weight loss hack” to guzzle a glass of water before your meal to make you feel full?: Don’t Do This! When you drink water close to meal time, you dilute your stomach contents. Therefore, you have less potent stomach acid and enzymes (remember how important those are?!). If you’re consuming liquids while you’re eating, you also tend to poorly chew your food and reach for the liquid to ‘wash it down’. Try to consume your water and other liquids at least 30 minutes before or after meals.  4 – Chew Your Food The simplest ‘hack’ for better digestion is really just to do a better job of chewing your food. Have you ever counted your chews? Most people chew less than 7 times before swallowing. Aim for closer to 30! It feels strange and a little silly at first, so practice at home (while mindfully eating). Putting your fork down between bites is another cue to help you spend more time on each bite rather than rushing through your meal.  Related: Dietary Fiber: Understanding Soluble vs Insoluble Fiber How to Improve Digestion with Digestive Enzymes, Probiotics, and Other Supplements If you’ve got the above habits in place, and still need a little help with digestion, there are certain supplements that can help. Most are tailored to a specific need (re: Enzymes for certain proteins; Probiotics for diarrhea vs constipation; etc). If you need help figuring out the best supplement plan for you, schedule a consult with me.  1- Digestive Enzymes There are a number of different types of digestive enzymes. A general enzyme contains Amylase, Lipase, and Proteases to break down fats, carbohydrates, and proteins in your food. These are the same enzymes that your pancreas releases, they just give you an extra dose. Always take these WITH meals so they have food to act on. Some enzyme formulas also contain HCL or Betaine. These compounds make your stomach more acidic and can be very helpful for individuals who have chronically low stomach acid. There are various reasons for this including H.Pylori, Chronic PPI use, and autoimmune conditions. 2 – Specific Enzymes For those who are intolerant or sensitive to certain foods, you can take specific enzymes to breakdown those foods. The classic example is Lactase for those with Lactose Intolerance. (In fact, most “lactose free” products simply have the enzyme added). You can also take Gluten Enzymes for gluten sensitivity or Casein Enzymes for milk protein allergies.  3 – Probiotics Probiotics are strain specific. Meaning, each strain is helpful for different concerns. Taking a Lactobacillus Species can improve tolerance to dairy. Taking Sacchromyces Boulardii can be very helpful for diarrhea. L.Reuteri is a fantastic strain for improving overall gut health by changing the microbiome.  4 – Gut Soothing Supplements For acute gas, bloating, or stomach pain you can take herbal remedies to help calm and soothe the intestinal lining. Slippery Elm, Aloe Vera, and Marshmallow Root are all carminative herbs that improve gastrointestinal symptoms. If gut issues become chronic, you likely need a Gut Healing Protocol to correct underlying dysfunction. However, these supplements can also be used on

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Why You Should Eat Sardines on a Healthy Diet

SARDINES: Way more than just stinky fish in a can!

February 10, 2022 3 Comments

I. Love. Sardines. Once you get over the fact that they smell *strong* to say the least, you’ll realize they are actually quite a mild fish. Sardines are amazing! They are portable (and convenient), they are a great source of protein, Omega-3 fats, and many micronutrients that we often miss out on. When you consume sardines, you’re getting your daily requirements of fish oil (EPA + DHA), 25% of your daily calcium, plus additional iron, B-vitamins, Vitamin D, and selenium. On sardine days, I skip my fish oil supplement because I know I’m getting the equivalent from real food. I know, I know, it’s a hard sell. I’m here to advocate for the sardine industry and say JUST TRY THEM. I’ll do my best to convince you in the next 300 words or so… Sardines Are A Nutritional Powerhouse Wild Caught Sardines are one of the healthiest foods you can consume, and they fit into almost any diet. Paleo, Keto, Pescatarian, Mediterranean, Anti-Inflammatory, it all works! One can of sardines is around 200 calories, 11g fat, 18g protein and costs $2-$4. They make a great on-the-go snack (if you pack a toothbrush). The nutrients in sardines are highly bioavailable; meaning your body is able to quickly absorb and use them. For women, I always recommend adding sardines since they are such a great source of calcium without the caveats of dairy products. They are even safe for pregnancy since they are a low-food-chain fish that doesn’t accumulate heavy metals. A Note About Sustainability   Harvesting of sardines can be restricted from certain areas depending on the population. There are current restrictions in place prohibiting fishing of sardines from Pacific waters. Small fish like sardines go through various periods of “boom and bust” due to factors like weather and ocean temperature. Human consumption of sardines (especially in the U.S.) makes up only a small percentage of fishing pressure. Sardines are used as bait fish and animal feed for larger more in-demand fish like tuna and salmon. Relying on sardines as a primary source of healthy marine fats is a more sustainable choice than large and/or predatory fish. For the least impact, pick sardines with the Marine Stewardship Council (MSC) logo. How to Shop for Sardines Wild Caught Sardines are a minimally processed food sold as a convenience item. You can find them at any grocery store. There are a few RED FLAGS and things to look for that make some options better than others. First, you’ll want to make sure you’re buying Wild-Caught Sardines. This is common, as sardines are not farmed fish, but it should still say it on the label (and in the ingredient list). Second, be very aware of what the sardines are packed in. I prefer sardines in oil, as they have more flavor, tend to be less “dry”, and have a much better flavor. However, ensure that they are in OLIVE OIL and not Soybean Oil or other toxic seed oils. This just RUINS a good thing. When you introduce vegetable and seed oils into your diet, you disrupt the omega balance (Omega 3:Omega 6 ratio) and promote inflammation. Lastly, consider the form. Most sardine “newbies” do best with skinless, boneless filets. They won’t have any of the scales or crunchy bones and taste very mild, almost like chicken. While these are lower in calcium, they will still have high amounts of Omega-3 fatty acids. If you’re simply going for health and can stomach them, try whole sardines! They come cleaned without heads (thank goodness!) but will have the skin, scales, and bones. These parts are what contain the most calcium and Vitamin D. If you want healthy bones, EAT THE BONES. They are really delicate and you can hardly notice them. Get Kate’s Sardine Recipes Here! The Best Prices on Canned Sardines I order my sardines in bulk from Thrive Market. I’m able to get superior quality sardines for less than $2 a can! My favorite brands are Crowne Prince, Season, Bela, and Henry&Lisa’s. You can also find them on Amazon, and at most grocery stores. Dress up your sardines by adding them to toast or mixing them with a little primal mayo and eating with seed-based crackers. Here’s a FREE Sardine Recipe Guide for a few more creative twists! You May Also Like: Dairy-Free Spinach Artichoke Dip w/ Willa’s Oat Milk Pumpkin Spice Oat Milk Creamer Want to work with a functional nutritionist to personalize your diet? Struggling with hormone imbalance, IBS, weight gain, mood changes? Let’s look at FOOD FIRST. Read more about Functional Nutrition at The Facility here. CLICK HERE to schedule a FREE 15-Minute Nutrition Consult with Kate to determine your best course of action! Shop This Article:

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An Influencer's Perspective on Clean Beauty

An Influencer’s Perspective on Clean Beauty: And Her Top Products

February 6, 2022 2 Comments

Guest Post by Lauren Miller Clean Beauty products changed my life. Here’s my perspective and my top recommended products… I was treated to the dreamiest facial last week and the esthetician told me that I had great skin elasticity and wonderful skin tone with no hyperpigmentation. Good thing I was already laying down or I probably would have fallen over, because I have never in my life  heard a compliment so good, especially from a professional! I walked out of there glowing both on the outside, and the inside. You see, this wasn’t always the case. In fact, my skin was something that I always struggled with. I had acne most of my life. I still remember being called “sideburns” in the 7th grade because my acne was so bad.  At 24, I was diagnosed with PCOS and that is when my low-tox journey began. I started learning about ingredients in both food, and in the products I was using. I started managing my hormones by seeing functional medicine practitioners and nutrition specialists, and swapping my skincare and makeup for clean beauty products.  It wasn’t an easy switch for me. I’ve been wearing makeup since 7th grade and grew up in the generation that used alcohol as a toner and didn’t think my face was clean unless I used harsh, beaded cleansers that smelled like strawberries. Intense acne treatment was prescribed left and right, but it was not an option for me– especially once I learned about the side effects, impact on hormones, and ingredients. Man, did I have a lot to learn—and still do.  Why The Beauty Industry Needs A Revamp: While on this journey, I learned that the beauty industry is one of the most unregulated industries. It literally allows toxic chemicals and endocrine disruptors to be used in the products that we use on a daily basis. The United States only bans 30 ingredients in cosmetics, compared to Europe who bans 1300. Clearly, this isn’t okay- we all deserve better. Enter: Beautycounter. A company whose mission is to get safer products into the hands of everyone. Beautycounter bans over 1800 harmful or questionable ingredients in their products. Beautycounter products are ethically sourced and USA made. They are sustainable, a certified B-Corp, Leaping Bunny certified, and high-performing. Beautycounter triple screens every ingredient to test for heavy metal contamination and toxicity. The best part? They are a company that advocates to change beauty laws at both the state and federal level in the United States and Canada.  We are exposed to hundreds of toxic ingredients from our personal care and beauty products daily. Women use an average of 12 products a day, exposing themselves to 168 different chemicals before walking out the door in the morning, while men are exposed to an average of 85 from their products (Environmental Working Group, 2015). Currently, there’s an overwhelming burden of hormone-altering cosmetics for teen girls. I’m so grateful the idea of “clean” is starting to trend more and more. I have been able to squash my own notion that “clean” doesn’t perform because I have completely transformed my skin with clean products. Trust me, I am far from perfect, but this was without a doubt a change I needed to make. Here are my Top 5 Must-Have Beautycounter products: Counter+ Overnight Resurfacing Peel: Hands-down the product that has probably transformed my skin the most, getting rid of dullness and welcoming the “glow”. It’s a leave-on multi-acid AHA/BHA peel that improves skin texture and boosts clarity without over-drying or irritation. Countertime Collection: This collection is designed to visibly firm, brighten, and plump the skin. Hello, aging gracefully! Beautycounter coined the “Retinatural Complex” by combining two of the most powerhouse plant-based ingredients: Bakuchiol and Swiss Alpine Rose. Bakuchiol has been shown to provide skincare results that are comparable to retinol, without the harmful side effects. Swiss Alpine Rose boosts the skin’s antioxidant defense. It’s truly never too early to set your skin up for aging well! All-Bright C Serum: If the fact that this smells like a golden-milk latte isn’t enough, then the results will be! Vitamin C is all the craze now, but the problem is that most Vitamin C serums are made with unstable forms. With an ultra-potent 10% blend of two forms of Vitamin C, this serum instantly brightens, helps to reduce the appearance of dark spots, while turmeric and camu-camu protect against new ones and environmental stressors. Combine with the Resurfacing Peel, and you have a game-changing duo.  Skin-Twin Featherweight Foundation: I never thought it was possible to find a foundation that was clean, and also covered well without making my skin look “cakey”. But this breathable, buildable formula packed with hyaluronic acid not only does the makeup job, but it provides skincare while wearing it to visibly plump the skin. It’s weightless, long-wearing, provides hydration, and comes in 18 beautiful shades.  Countersun Daily Sheer Defense (SPF 25): Yes, it’s reef-friendly! It’s formulated with non-nano zinc oxide to protect against UVA, UVB, and HEV blue light rays while leaving no chalky whitecase. It’s lightweight, and packed with antioxidants to protect the skin from pollution, while also supporting the skin’s moisture barrier. >>Click Here to Shop Lauren’s Clean Beauty Recommendations<< Clean Beauty is a GAME CHANGER It’s never too late to start taking care of your skin. Transforming your skin starts on the inside, followed by good skincare. You no longer have to sacrifice quality to get the results you want with clean products. So eat the nourishing foods, drink all the water, and start swapping your products if you haven’t already. Little by little you can reduce your toxic load, while also taking care of your skin.  For a great free resource, check out the Environmental Working Group. It’s easy and does the research for you. Want a personalized skincare and clean beauty consultation? Reach out to me on Instagram!   Related: The Hormone Healing Diet Clean Beauty New Customer Offer: Did you know NEW Beautycounter customers get

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Recipe Packs Curated by Functional Nutritionist Kate Daugherty

Introducing: Recipe Packs!

January 31, 2022 3 Comments

It’s one of my life goals to write a cookbook. And one day I will. It’ll be filled with enough background research to make your head swim, pretty charts describing how digestion really works, and all kinds of food science. That’s my jam. PLUS, you can count on aesthetic food photos. I get so much joy out of flipping through cookbooks with amazing food photography. OK, enough dreaming about the future and back to reality. In the meantime, I know what you probably REALLY care about is fresh ideas that make cooking at home easy. We’re in an interesting time where more and more we’re eating at home, and it’s about time to level-up your kitchen creativity! So, I’ve put together RECIPE PACKS. This is a curated collection of recipes (and a minor amount of background science) to give you some new inspiration for healthy at-home cooking. Choose your ‘style’ and start to incorporate a few new things- plant-based, low-carb, entertaining, 5-ingredient, lunch prep, family dinner, or cooking for one!   What’s Inside: Each recipe pack starts out with some basic science on WHY certain ingredients are included (or excluded). I give you a few tips for making the most of recipes (like swapping out ingredients, utilizing leftovers, and planning ahead). The Recipe Packs have 30 recipes. For each recipe, you’ll find a high-definition photo (like I said, aesthetics are important!), Ingredient List, Instructions, Notes on substitutions, AND nutrition facts per serving.   I’ve also included a bonus Weekly Meal Planner to help you create a personalized eating strategy. The Recipe Pack PDF is designed to be a self-directed exploration of new recipes. ((If you’d prefer a personalized meal plan and recipe pack according to your preferences, allergies, or intolerances- Reach out to Kate!)) SHOP RECIPE PACKS: SERVING SIZE CUSTOMIZATION: RECIPE PACKS One challenge I’m meeting is clients who are cooking for one OR cooking for a family. So often, recipes are written in 2-4 servings. What happens when you’re alone and DON’T want the same meal four times?? What happens when you’re a family of six?? –> Enter: Serving Size Customization. My “Cooking for One” and my “Family Meals” Recipe Packs allow you to change serving sizes in each individual recipe depending on your need. Using the Recipe Pack software, you’ll log in and toggle servings from one all the way up to 25! Here’s a quick video demonstration: More Details: Which Recipe Pack is Right for You? Family Meals Recipe Pack This collection is made for cooking for a group. You’ll find a number of slow cooker, pressure cooker, and one-pan meals that require low-effort to feed a crowd. I’ve included various proteins including chicken, beef, shrimp, and vegetarian options. There’s always the option to swap out a protein for one you enjoy (or add meat to vegetarian meals)! — CLICK HERE TO VIEW. Cooking for One Recipe Pack This collection is largely gluten-free, dairy-free recipes that work well in one-serving. You’ll find various omnivore and vegetarian options. I’ve also included a couple sweet treats and snacks. — CLICK HERE TO VIEW. 5-Ingredient Recipe Pack All 30 recipes in the 5-Ingredient Recipe Pack are made with 5-ingredients or less. Think healthy eating has to be complicated? THIS is my response. These recipes revel in simplicity but still deliver on satisfaction and flavor. This recipe book includes healthy breakfasts, lunches, dinners, and snacks. — CLICK HERE TO VIEW. Lunch Prep Recipe Pack On the weekday lunch prep grind? Here’s a collection of 30 recipes that are ideal for making in advance and eating as leftovers. This recipe pack includes omnivore and plant-based options to fit your goals. Recipes include salads, bakes, and bowls that stand-up to weekday lunch prep. — CLICK HERE TO VIEW. Entertaining Recipe Pack If you’re looking for ideas for finger foods, appetizers, dips and spreads that make for a fun gathering: this recipe pack is for you. Recipes range on the sweet to savory spectrum. Plus, I’ve included a ‘quick swaps’ guide for navigating food sensitivities with a crowd. ((Hint: always have fresh cut veggies in your spread)) — CLICK HERE TO VIEW. Low-Carb Recipe Pack Keto lovers check in. The low-carb recipe pack is ketogenic-diet friendly and leans into ‘clean’ keto. You won’t find bacon-wrapped deep fried butter in this PDF. Instead, I use healthy fats, animal proteins, and minimal dairy to hit the high-fat requirements of the low-carb approach. This collection includes breakfast, lunch, dinner and snack options. — CLICK HERE TO VIEW. Got other ideas for a Recipe Collection: Let me know!  I’m open to new ideas and suggestions to build the library of resources FOR YOU. If there’s a specific niche or diet you’d like to see a recipe collection for, send me an email. If more in-depth science and meal planning is what you need, check out my Therapeutic Diet Guides. Want to work with a functional nutritionist to personalize your diet? Struggling with hormone imbalance, IBS, weight gain, mood changes? Let’s look at FOOD FIRST. Read more about Functional Nutrition at The Facility here. Click here to schedule a free 15 minute phone consult with Kate!

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AIP Sweet Potato Pudding Bowl

AIP Sweet Potato Pudding: A Perfect Grain-Free Breakfast

January 29, 2022 No Comments

Sweet Potato Pudding is like a dessert that you can eat any time of day. If I could, I would eat my Aunt KK’s Sweet Potato Pie at every meal; but this is a healthy alternative that almost hits the mark. If you’ve never had KK’s pie, you’ll think this is amazing. I actually need to give recipe credit to Dr. Mitchell Rasmussen, DC. He started making this pudding as a easy filling snack that is high in nutrients, high in healthy fats, and lasts a few days. It’s really perfect for that- make a batch, split it up into glass jars, and enjoy over several days. You can mix it up with toppings. That’s the real magic. Plus, it’s delicious warm as a grain-free porridge (AIP friendly) stand-in -or- chilled as a sweet potato pudding bowl. Try it out and let me know your favorite style. Related: AIP-Lemon Coconut Balls If you’re looking for an effortless, blend-and-serve type of recipe- here it is. Sweet Potato Pudding comes together quickly: with super-clean ingredients that keep you feeling your best.  This is my simple, go-to base ingredient list: -One large sweet potato – Baked (do it quick in an AirFryer or Instant Pot) –Coconut Milk, canned -Maple Syrup, or Liquid Stevia (optional) -Sprinkle of Sea Salt (Maldon is the beeest!) When it comes to toppings, let your imagination run! You could do seeds, nuts, coconut flakes, nut-free granola, cacao nibs, nut or seed butters, or even fresh fruit. If you prefer it on the savory side, leave out the sweetener and add chili flakes! My go-to combo is chia seeds and coconut flakes. Mix it up day-to-day to keep your leftovers from feeling boring. Make an Easy, Quick Breakfast or Snack with Sweet Potato Pudding! If you want to make it a balanced breakfast, add a scoop of protein. Then you’ll have a complete trifecta of macronutrients including slow-digesting carbohydrates, healthy fats, and bioavailable protein. Learn how to choose a protein powder here. My favorite coconut milk is by Thrive Market. I love the simplicity of their ingredients (no fillers, preservatives, or gums). And it’s cheaper. I always stock up in my Thrive Market boxes! Behind the Scenes of Sweet Potato Pudding: You May Also Like: Oat Milk Blueberry Chia Pudding Gluten-Free Oat and Almond Bread Shop This Article: DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

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8 Small Steps to Improve Your Fertility Naturally

January 26, 2022 1 Comment

If you’re a woman with a goal of having babies, fertility is probably on your mind. Sometimes it isn’t until you’ve been trying; but these small steps to improve your fertility naturally are things you can put into practice now.  Infertility affects 7.4 million women in the U.S. The good news is that with lifestyle and nutrition changes, you can help tip the odds of getting pregnant in your favor.  Here are 8 small steps for improving fertility naturally while also boosting your overall well-being.  1 – Set a Consistent Bedtime Sleep is underrated as a tenet of wellness. When trying to conceive, getting good sleep is essential. When we are not sleeping well, our body tends to be in a chronic inflammatory state that can interrupt normal hormone rhythms. If the sympathetic (fight or flight) nervous system is in overdrive we are ill-suited for reproduction! Think about it.. if you are chronically stressed your body is NOT primed to grow and nourish a baby. To begin improving sleep habits, simply holding yourself to a consistent bedtime can be an easy first step.  2 – Move Everyday Daily movement doesn’t have to be a structured gym routine. It can be as simple as adding more steps to your day by parking farther away. Or, it can be mindful stretching while relaxing and watching TV. Regular movement increases your metabolism, decreases your stress hormones, and puts you in a better state for improving fertility naturally.  3 – Nourish Your Mind This goes back to stress relief and minimizing the impact on hormones. Trying to conceive can be a stressful process if you’re not seeing results. Take a step back and ground yourself with inspiration from books, podcasts, or journaling. Not sure where to start? Kristen Milliron, LCSW, shares her tips for starting a journaling practice here.  4 – Cook at Home The best way to ensure the quality of the food you’re eating is to prepare it yourself at home. You can choose anti-inflammatory cooking oils, organic vegetables, and grass-fed or wild-caught proteins. An excellent diet for improving fertility naturally is one filled with colorful, nutrient-dense foods high in protein, fiber, and healthy fats.  5 – Decrease To-Dos We live in a go-go-go world where everyone pulls us in different directions. Learn to say “no”. By decreasing the growing list of to-dos you give yourself time to slow down and focus on YOU. (And your partner!) If you’re over-stimulated you can enter that constant fight-or-flight state that diminishes inherent reproductive drive.  6 – Track your Cycle As a starting point, tracking your cycle is so powerful for understanding your own body. You’ll learn WHEN ovulation is actually happening, the length of your luteal and follicular phases, and when pre-menstrual or ovulation symptoms show up. More data gives you actionable steps for improving fertility naturally. Learn how to track your cycle here.  Related: Dietary Fiber: Understanding Soluble vs Insoluble Fiber 7 – Evaluate Nutrients Low-nutrient status can affect your ability to get pregnant. For an optimal environment to reproduce, it’s a good idea to check how well you’re digesting and absorbing vitamins and nutrients in your diet. Some of the key nutrients for fertility include Folate, Zinc, B-Vitamins, Omega-3s, and Magnesium. A functional lab test like the Metabolomix+ by Genova is a comprehensive look at your internal biochemistry. Schedule a consult with me to discuss functional lab testing.  8 – Hydrate More water = better digestion, better detoxification, and overall better health. Aim to drink half your body weight in ounces. If drinking plain water is challenging, add electrolytes like Ultima or LMNT. Dehydration has a major affect on most of the processes in our body, and is ‘low-hanging fruit’ for improving fertility naturally with little effort. If it’s overwhelming to commit to ALL 8 steps, choose one or two things to start to improve your fertility naturally. Over time, implement more until you get yourself into an optimal state for baby making (and growing!).  Free Managing Stress & Anxiety Cookbook: Want 20 recipes to manage stress & anxiety? Click here to get Kate’s Stress&Anxiety Cookbook that includes recipes that supply adequate magnesium, B6, iron, and fiber!  Want to work with a functional nutritionist to personalize your diet? Struggling with hormone imbalance, IBS, weight gain, mood changes? Let’s look at FOOD FIRST. Read more about Functional Nutrition at The Facility here. CLICK HERE to schedule a FREE 15-Minute Nutrition Consult with Kate to determine your best course of action!

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Food Swaps for Clear Skin - Acne Triggers

5 Simple Food Swaps for Clear Skin

January 22, 2022 2 Comments

It’s so frustrating to deal with acne, especially as an adult. Trust me, I’ve been there. You think you’re doing everything right with a cleansing regimen and minimal makeup, but those pesky bumps are still popping up.  Often, skin issues aren’t solved with merely topical solutions. We have to start on the INSIDE. What are you putting in your body (intentionally or unintentionally) that could be contributing to acne?  The gold standard for addressing food sensitivities is a full-blown Elimination Diet. You’ll systematically take away common trigger foods and slowly add them back in to watch for reoccurrence of symptoms. It takes time, but it’s worth the investigation.  If you’re short on time or not quite ready to commit to an Elimination Diet, here are a few simple food swaps for clear skin.  Related: Mindful Eating: Finding a Healthy Relationship with Food 5 Simple Food Swaps for Clear Skin… 1 – Swap Dairy Milk for Oat Milk There are a number of potential triggers in dairy including lactose (a milk sugar) and whey or casein protein (the two main proteins). Cow’s milk can spike blood sugar and insulin levels, increasing inflammation in the body. Commercial dairy products potentially contain added hormones that encourage sebum production.  Instead, choose a non-dairy substitute like coconut milk or oat milk. Be careful to choose an unsweetened option with no added oils! As good as it may taste, the extra sugar is also linked to acne.  <<Kate’s Fave: Click here to learn about Willa’s Oat Milk>> 2 – Swap Soy for Legumes Soy contains a high amount of inflammatory omega-6 fats. These fats increase redness and swelling, and can cause hormone imbalance when consumed in excess. Read ingredient lists carefully, as soy is hidden in so many processed food products!  For a better plant-based protein, choose legumes or lentils. Chickpeas are one of my favorites- packed with fiber, protein, and vitamins. Plus, they are super versatile for sweet and savory dishes alike. ((Here’s my go-to hummus recipe)) 3 – Swap Coffee for Tea Most conventional coffee is contaminated with mycotoxin (a mold that grows on beans). When our liver encounters this toxin, it must work on detoxifying it first, leaving you vulnerable to recirculation of other toxins and hormones. Further, caffeine can take a toll on our adrenal glands (and increase stress hormone). More cortisol = more inflammation.  For a healthy warm drink, try matcha or green tea. The epi-gallo-catechin-gallate (EGCG) in green tea is a powerful antioxidant and phytonutrient. >>Skip The Rest and Check out The ELIMINATION DIET GUIDE<< 4 – Swap Peanut Butter for Seeds Hold your horses, I know this is a tough one. Peanuts contain a high amount of the same inflammatory omega-6 oils as soy. Further, many commercial peanut butters are made with hydrogenated oils like corn, safflower, or soybean. A better option for clear skin is a seed-based butter like Sunflower Butter.  Always look for seed butters that contain very simple ingredients: just seeds, no oils, no sugar! My favorite is from Thrive Market.  5 – Swap Sugar for Stevia, Honey, or Maple Syrup. High sugar consumption is linked to a number of diseases. If you’re dealing with acne, this is one of the first foods to completely eliminate from your diet. Refined sugar is pro-inflammatory and increases the likelihood of outward manifestations of inflammation (read: acne).  If you have a sweet tooth, enjoy the natural sweetness of fruits. In my opinion, a medjool date stuffed with sunflower butter and sprinkled with sea salt tastes better and more satisfying than a candy bar.  For drinks like coffee and tea, I use liquid stevia. Natural sweeteners like honey and maple syrup are also a better-for-you choice for your skin health.  Ultimately, it’s clear (pun intended) that skin health starts from the inside out. The food we eat literally becomes us: so what are you choosing to be made of? Always, a nutrient-dense diet with plenty of fiber, colorful vegetables, and adequate protein is the foundation. From there, begin to explore what foods might be triggering symptoms using an Elimination Diet or Simple Food Swaps for clear skin.  You May Also Like : Top Three Foods to Avoid with Leaky Gut Want a diet plan for clear skin health that puts all these food swaps in place? CLICK HERE to get my skin health diet for free!  >>Download a sample recipe here: Creamy Blueberry Smoothie<< Make a few simple swaps and see how clear skin starts from the inside! You can save even more time (and money) by shopping pantry staples with Thrive Market! You May Also Like: Mindful Eating: Finding a Healthy Mindset with Food What Is the Carnivore Diet? Shop My Faves: DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

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