Category: Wellness

Supplements to take for a well balanced diet

The Top Supplements to Complement a Healthy Diet

December 8, 2021 4 Comments

Do we really need supplements? I’m a big fan of getting the nutrients you need from your food. In a perfect world, this would happen effortlessly as we consume nutrient-dense animal products (including organs!), a variety of organic fruits & vegetables, high-quality fats and a plentitude of fish.  But, alas, our modern food environment is so different than the world of our ancestors that supplements can be a helpful tool to “fill the gaps” created.  What are those ‘gaps’? We are exposed to food and environmental toxins from pesticides, medications, and industrialization. We are under increased stress. We have a decrease in sleep quality. We have a reduced connection with nature. We are more sedentary.  All of these things mean we use up our inherent stores of nutrients (or consume less of them); and adding supplements can be a way of hacking our physiology to live longer, happier lives.  Further, certain nutrients are harder to obtain even from a healthy diet (like Vitamin D and Magnesium). Depending on your health status, this list may include things like Vitamin A, K2, Selenium, and Omega-3s.  Related: Mindful Eating: Finding a Healthy Relationship with Food So, What are the top supplements to complement a healthy diet? MAINTENANCE SUPPLEMENTS The key nutrients that I consider for “maintenance” are the ones deficient in most Americans’ Diets. There is very little danger in ‘overdoing it’ with these things and I find them a useful adjunct to a nutrient-dense, whole foods diet.  My top five list is an Omega-3 Supplement, Vitamin D3/K2, Magnesium, Digestive Enzymes, and a Pre-/Pro-biotic.  1. Omega-3 A high-quality fish oil provides essential omega-3 fatty acids, EPA and DHA. These fats act as inflammation resolvants (meaning they are potently anti-inflammatory). Additionally, omega-3 fatty acids are important for proper cardiovascular, respiratory, immune, brain and musculoskeletal health. We simply do not consume enough fish to adequately support omega 3 to omega 6 balance in our diet. Curious about your Omega balance? Check out this at-home test. 2. Vitamin D3 with K2 It is estimated that 88% of the population has less than optimal levels of Vitamin D. This Vitamin is necessary for bone integrity, proper neuromuscular function, normal inflammatory response, muscle strength, calcium absorption, immune response, and mood. Although we are able to produce Vitamin D by converting sunlight, a number of factors limit this conversion. There are few food sources, and most people do well with Vitamin D supplementation. The dose can vary depending on your personal vitamin D status. A word of caution: if you do not know your number, it is best to start with a simple Vitamin D test before turning to supplementation as Vitamin D does have an upper limit and toxicity. If you need help determining an optimal level for you, Reach out to Kate for a consultation. When supplementing with Vitamin D, you should choose the D3 form (cholecalciferol) and it should be paired with Vitamin K2. Here is further reading on that from Chris Masterjohn, PhD. 3. Magnesium Magnesium is a required co-factor for more than 600 enzyme reactions in the body. An estimated 75% of Americans do not meet the FDA’s Recommended Daily Intake. Low magnesium levels can lead to issues with the musculoskeletal system, heartbeat, blood pressure, blood sugar regulation, irritability and mood issues, muscle cramps and fatigue.  There are many types of magnesium. Magnesium Citrate is often used for digestive issues, as it is effective in increasing motility. This means high-doses of Magnesium Citrate can have a laxative effect. Start small, and build up in tolerance. Two forms of Magnesium cross the blood brain barrier: Magnesium Threonate and Magnesium Glycinate. For the most well-rounded benefit I recommend up to 2g of Magnesium Threonate in split doses, with the bulk of it close to bedtime. 4. Pre-/Probiotic Probiotics are beneficial species of bacteria that confer a benefit to the host organism. Probiotics are strain-specific; meaning every strain has a unique benefit for our health. You can find probiotics specific to mood, skin health, diarrhea, constipation, appetite, and more. A multi-strain probiotic is a good starting point for altering the immune response. It is a good idea to vary your probiotic AND use strains in a therapeutic dose. A few weeks of a probiotic supplement is enough to shift your microbiome diversity. >>What is a prebiotic? Prebiotics are fermentable fibers that act as fodder for the species to proliferate (grow and prosper). Many probiotic capsules now contain prebiotics as synergistic enhancers. However, you can also consume plenty of prebiotic foods in the form of insoluble fiber including that from chicory, artichokes, bananas, and guar gum. If you are sensitive to gas/bloating, try SunFiber. As a final note, we can consume fermented foods to get plenty of beneficial probiotics. In fact, functional foods like sauerkraut, kimchi, and fermented dairy are as powerful as a capsule. I recommend food first; but using a probiotic supplement is useful if these things are not a staple in your diet. 5. Digestive Enzymes Our body makes enzymes in the digestive tract including in the mouth, stomach, and small intestine. The largest secretions come from the pancreas. Digestive Enzymes help us break down carbohydrates, fats, and proteins in the diet for proper absorption and use. A lack of enzymes results in malnutrition, nutrient deficiencies, and gastrointestinal symptoms like gas, bloating, and pain. As we age, we secrete less enzymes. Other factors that can diminish enzyme production include autoimmune conditions, overburdened detoxification pathways, and insulin resistance. Digestive Enzyme supplements act the same as our natural enzymes. They should be taken with food. They are safe for anyone to take, regardless of natural enzyme production. In addition to the classic enzymes, you can take enzymes for specific food proteins. This is most commonly seen as Lactase for those with lactose intolerance. If you have issues with gluten or dairy, you can take a specific enzyme to help break down those proteins. I keep a stash of gluten/dairy enzyme supplements in my purse for anytime I’m

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Best Cookbooks of 2021

My Favorite Cookbooks to Gift in 2021

November 21, 2021 No Comments

Cookbooks make the best gifts for the foodie in your life. For someone close to you, they are bit self-serving… I mean aren’t you thinking, “Hey, I got you this cookbook in hopes that you’ll make lots of yummy dishes for me” ?! But, as a person who looooves cooking and spending time in the kitchen, cookbooks are some of my favorite gifts to receive. So, don’t feel guilty. These are my favorite cookbooks to gift in 2021 based on my experience through the years. I cook at home A LOT. Some are old staples, some are new finds, all are amazing. When it comes to a staple cookbook for gifting, here are some of the books I find myself referencing often as I plan and prep at home: Cookbooks to Gift – for the everyday cook 1. The Food Lab – Is this the most referenced book in my kitchen? Perhaps. The Food Lab is incredible for new cooks and experienced chefs. J. Kenzi Lopez goes deep on the science of cooking and will elevate your basic kitchen skills with simple swaps like salting your eggs BEFORE scrambling and using a thermometer for perfect meat. This book changed the way I cook and will forever be a staple on my kitchen shelf. 2. Practical Paleo – I considered putting this in the category with “special diets”, but upon reflection I still consider this a basic handbook. The recipes are suitable for those on a paleo diet or not. But, what I love about this book is not the recipes. Danielle SanFillipo spends the first half of the book explaining kitchen basics like knife skills, how to choose the right produce, and what oils to choose. If you’re curious about a paleo diet (dairy-free, grain-free, legume-free)- this is a great choice. If you’re just learning to experiment in the kitchen, I also recommend this cookbook. 3. Cook Once, Eat All Week – This is a cookbook by Cassie Joy Garcia of Fed & Fit. She’s a mom who understands what it’s like to have a busy lifestyle while still prioritizing family meals. If you’re new to meal prepping, this book is a godsend. She outlines main ingredients for the week, gives you a few “prep tasks” to complete but leaves some cooking for the night of. It’s the perfect blend of not-eating-leftovers but also not-spending-hours-in-the-kitchen. Bonus: She just came out with a slightly different version, Cook Once: Dinner Fix that helps with the main dinner meal! Cookbooks to Gift – for the niche foodie 4. Food for the Soul – This cookbook is filled with amazing sweet treats and elevated dinner meals. My absolute favorite part of this book is the BEAUTY in the photography. Lucy Lord is a UK-based cook who puts a lot of thought and effort into creating wonderfully aesthetic food. It carries through on every. page. I like this cookbook to gift for daydreaming and salivate over her creations. While some recipes may seem complicated (Re: Roast Leg of Lamb), the instructions are actually very easy to follow and recreate. 5. Super Sourdough – I fell in love with James Morton when he was a contestant on The Great British Baking Show. (Side note: if you’re not watching that show, it is the most wholesome TV experience and I highly recommend). In his post-show career, James gives detailed directions on sourdough from starter to elaborate breads. I’ve learned a ton about my own sourdough from him (Like THIS sourdough pizza crust). I love this cookbook for anyone dabbling into sourdough. I reference it anytime I make a loaf! Cookbooks to Gift – for the special diet 5. The Keto Diet – If you’re considering taking on a low-carb, high-fat ketogenic diet: this is your bible. Leanne Vogel spends the first half of the book educating about WHY keto, and troubleshooting how to do it right. I like her lessons, and her keto recipes stand up as well. Even when I’m not chasing ‘ketosis’, I’ll use her recipes for low-sugar treats, healthy family dinners, and unique side dishes. As a female writer, this is particularly geared towards women, and helpful for new adopters of the keto lifestyle. 6. The Autoimmune Paleo Cookbook – Elimination diets can be especially challenging when it comes to meal planning. The AIP is among the most restrictive of diets. Having a staple cookbook to lean on is key to compliance with any major nutrition shift. This is that cookbook for the Autoimmune Protocol. In fact, Mickey has been involved in many research studies on the AIP, and is a well-respected figure in the AIP community. I found this book from the recommendation of a patient, and it has been an oft-referenced resource ever since. This class of cookbooks to gift is just right for someone with autoimmune disease who needs food as medicine. Favorite Cookbooks – for the stories 7. The Gaza Kitchen – I gifted this book to myself for my birthday and it was a fascinating look into the lives of women in the Gaza Strip. As Americans, we often think of this area as war-ravaged and desolate; but there is so much vibrance! That carries through in their cooking and traditions. I enjoyed all the story-telling that went into this cookbook. I’ve even adopted some of their methods, like using a mortar & pestle regularly. This was a fun blend of culture and cooking, a perfect fit in cookbooks to gift for someone who connects well with their food. 8. Deep Nutrition – Anytime I’m thinking of organ meats, you’ve heard me reference Dr. Cait Shanahan. This book (certainly more informative than recipes) goes deeeeeeeep about concepts of nutrition and health. She has a very research-based approach to what oils to use with cooking, how what we eat affects later generations, and how our nutrition landscape has changed over the past century. This is an eye-opening read for anyone health-minded. Warning: once you know these things, you may

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Dark Chocolate Oat Milk

NEW Willa’s Dark Chocolate Oat Milk

November 5, 2021 No Comments

I was so fortunate to get early access to Willa’s NEW Dark Chocolate Oat Milk made with transparently traded Raaka chocolate. Let me tell you, it is gooooooooood. I’ve already ranted about why Willa’s is the THE BEST Oat Milk on the market. Now, I get to fill you in on why THIS is the best dark chocolate oat milk on the market. Ingredients. Oh man, ingredients. I recently saw a meme on Instagram that said something to the effect of: “Oh? Your product is gluten-free and dairy-free and “healthy”??” Then, had a girl with a really skeptical look saying, “But can I see the ingredient list?”. That girl is ME. Just because the fancy marketing tells you a product is healthy, doesn’t mean the ingredients stack up. With Willa’s I’ve never felt tricked. The ingredients in their Original Unsweetened Oat Milk are literally: Filtered Water, Organic Whole Grain Oats, Organic Real Vanilla Extract, and Salt. I mean, COME ON it doesn’t get any cleaner than that. So, when I heard Willa’s was making a CHOCOLATE version, I knew they’d put the same care into crafting a beverage that is juuuuust right.   Healthy Dark Chocolate Oat Milk: What’s the catch? Of course, with a dark chocolate oat milk I was expecting some sort of sweetener. Willa’s chose Maple Sugar to balance the un-roasted cacao. The sweetness from maple is less cloying, more subtle, and perfect complements the bitter chocolate. Unlike many sweeteners, maple sugar has nutritional benefits including antioxidants, minerals like mangesium and zinc, and Vitamin B6. The glycemic index of maple sugar is much lower than other sweeteners, which means less effect on blood sugars. A Note About Sustainability   Willa’s puts a huge emphasis on sustainability. They keep this in mind at every step of production. They use ALL of every ingredient, resulting in zero food waste. The tetra-pack (paper!) packaging keeps the oat milk shelf-stable until opened, saving energy in the supply chain without the need for refrigeration. With that in mind, it’s no surprise that the Maple Sugar was chosen because it is more environmentally sustainable. Further, by parternering with small Vermont farms they get to support businesses they BELIEVE in. My Favorite Part: What’s NOT in Willa’s Dark Chocolate Oat Milk I can’t talk about Willa’s Dark Chocolate Oat Milk without mentioning all the things they leave out. MOST Oat Milk companies use vegetable oil as an emulsifier, and contain preservatives, gums, and artificial flavorings. All things I actively avoid in my diet. I’m so impressed by the simplicity of the ingredient list, that I’m listing it again: Filtered Water, Organic Whole Grain Oats, Organic Maple Sugar, Organic Cacao, Organic Real Vanilla Extract, and Salt. Willa’s Dark Chocolate Oat Milk is available NOW! Click here to get $10 off your first order. Final Thoughts on Willa’s Organic Dark Chocolate Oat Milk I’m super impressed with Willa’s Oat Milk and I’m a fan for life. This Oat Milk collaboration with Raaka Chocolate was fiiiire. I’m so excited to start baking with it and come up with winter recipes! In the meantime, catch me using this as my staple coffee add-in and simply sipping it straight post-workout. 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!

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Holiday Eating Meal how to maintain weight loss

How to Navigate Holiday Eating and Maintain Weight Loss

October 30, 2021 No Comments

The holiday season is a tough time to start a new weight-loss diet— tasty treats, social gatherings, and vacations galore! However, that doesn’t mean you have to lose all the progress you’ve made prior to November. By leaning into a maintenance phase, you can prevent rebound weight gain from previous diets.  What is maintenance? A maintenance phase means a period of eating such that you maintain your weight. Typically, this is best right after a weight loss diet. You’ll gradually increase calories up to a manageable baseline; giving your body a chance to reset.  Why should you use a maintenance phase?  A period of maintenance is important to combat the mental and physical fatigue that comes with restriction. You have a better chance of dropping fat efficiently on a subsequent diet phase if you spend plenty of time eating at maintenance load.  Eating adequate calories increases appetite-suppressing hormones, thyroid hormones, and metabolism. At the same time, appetite-stimulating hormones are reduced, putting you in a better mindset for eating. This helps prevent weight loss plateaus and reduces the likelihood of an unhealthy relationship with food.  How do I enter a maintenance phase? After a period of caloric restriction (weight-loss diet), it’s important to start slow and ease into calorie increases. It can be tempting to go ‘all-in’ during the holidays, but you’ll have better results if you slowly increase the amount of food you’re consuming. This can be something like 250-500 calories more per day, adjusting every 3-4 weeks. Continue adding calories each week until you’re eating calories that match your expenditure.  If you’ve been dieting, an easy way to gauge caloric load is simply recording everything you eat in an app like MyFitnessPal or MyMacros for 3-5 days, and averaging out intake. From there, you can slowly increase calories and check-in every few weeks by recording intake and ensuring you’re on target.  Things to watch out for during the Holiday Season.. Avoid the ‘all or nothing’ mentality. Just because you’re not focused on weight loss doesn’t mean you should eat every single treat you are craving. I like using the ‘treat scale’ by Renaissance Periodization: “Try rating your food temptations on a scale of 0-10 with 10 being your absolute favorite. Then, only eat the treat that score a 7 or higher.” If the treat monster is hard to tame right after a caloric deficit, give it time… you’ll be less likely to go overboard once your diet is filled with high-volume, nutrient-dense foods.  Don’t be afraid of the number on the scale. As you enter the holiday season, it’s realistic to expect some weight gain. That’s not a reason to jump back into restriction! Set your expectation early, and make peace with the increase. It can be helpful to look at average weights to ensure the maintenance phase isn’t turning into a bulking phase.  Take it slow. Plan to spend 6-10 weeks at maintenance before starting a new weight loss phase. November 1-January 1 can be a really helpful period to loosen the reigns on dieting, and set yourself up for a New Year commitment. Again, manage your expectations and you can enjoy the holiday season without guilt!  Not sure where to start on January 1? Check out my PDF Diet Guides for a total reset in the New Year! Final Thoughts on Navigating the Holiday Season / Maintenance Phase Ultimately, the holidays can be a chance to focus on connection with others, maintaining your mental health, and enjoying the season. By setting aside restriction and diet, you free yourself to do just that. With balance, you can maintain a healthy weight (and lifestyle) without guilt or fear. What questions do you have about Weight loss, Maintenance, and Bulking Phases? How are you feeling about the upcoming holiday season?  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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SweatNet Denver: My New Obsession

October 24, 2021 No Comments

SweatNET Denver is a members-only community that offers group events, on-demand classes, and studio & wellness industry deals.  As a member of SweatNet, you’ll have a chance to get to know new people, discover new fitness classes, and find resources to support your health & wellness journey.    SweatNet Denver Events Events range from outdoor workouts and guided meditation, to silent-discos and private shopping! As a SweatNET Member, you get access to all these events FOR FREE*.  *Certain partnership events require a small fee for add-ons like drinks and swag! SweatNet Streaming Library  The Class Library is an extensive collection of workouts and mindfulness-based classes. It’s a great way to try out new instructors or workout styles without leaving home. Pro Tip: The streaming library is such a nice resource when traveling and unable to get to your home studio. SweatNet Deals & Member Discounts One of the greatest perks of a SweatNet membership is the exclusive studio & partner deals. These deals include discounts off of class-packs, merchandise discounts, membership discounts and BOGO deals. It’s not just limited to sweating: find deals at local restaurants AND recovery centers. By using your SweatNet Denver membership smartly- you’ll easily make up the $9.97 cost in discounts! Click here to browse local deals. The Facility has a featured SweatNet Denver deal: $25 off an Initial 90-Minute Massage. You’ll still save even with the membership fee!  Other great deals I love: Restore South Broadway : SweatNet Members save 20% on all services Traverse Fitness : SweatNet Members get $10 Drop-ins and 10% off packages All of these benefits are available for $9.95 a month. No commitment, no contract. Try it out for yourself and see what novelty YOU can bring in your life.  Final Thoughts on SweatNet Denver I’m thankful for SweatNet as an outlet for meeting new people and trying new experiences. I love finding ways to be both active and social, and SweatNet is that answer. I’m looking forward to exploring the resource library for new classes, new recipes, and related health tips! Will you join me? You May Also Like: Fall Weekend Getaway: Buena Vista Colorado What It’s Like to Row 150K in a Month 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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Eat Healthy with 15 ingredients meal plan for week

How to Eat Healthy with Just 15 Ingredients

October 23, 2021 No Comments

15 ingredients is all it takes to eat a healthy, balanced diet for a week. Does meal prepping feel overwhelming?  Do you think it takes a long grocery list and hours of time in the kitchen?  I’ve got a solution for you: Check out my 15-Ingredient Meal Plan! This program reduces the time spent in the grocery store, keeps grocery costs to a minimum, reduces food waste, and teaches you to be creative with just a few items. It’s possible to eat healthy with just 15 ingredients. Related: Easy Meal Prep: Shop Once, Eat Healthy All Week My 15-ingredient meal plan shows how easy it is to eat healthy with just a small amount of planning! I focus on a few key features to maintain balance even with limited ingredients: High-Quality Protein Getting enough daily protein will help prevent muscle loss, balance your blood sugar, and maintain a healthy weight. This meal plan will help you reach your protein goals by providing over 20% of your calories from complete protein sources which are highly digestible and provide an adequate amount of amino acids. Monounsaturated Fats Good quality fats are associated with a lower risk of heart disease and diabetes. This plan is rich in monounsaturated fat from olive oil and sunflower seed butter, which are beneficial for the immune system and inflammatory responses. Iron Iron is an important mineral that helps produce red blood cells and transport oxygen throughout the body. Nutritional iron deficiency is common worldwide and can be prevented by including daily iron-rich foods. This meal plan provides iron sources like poultry, ground beef, and spinach. Vitamin C Vitamin C is an antioxidant that can help your body absorb more iron from iron-rich foods. Goods news, this meal plan pairs iron-rich foods with foods that have vitamin C such as broccoli with beef and sweet potato with chicken. Some sample meals included in the 15-Ingredient Eat Healthy Meal Plan: –Beef & Shredded Veggies with Rice -Coconut Yogurt with Sunflower Seed Butter -Curried Chicken with Broccoli & Sweet Potato >>CLICK HERE to download my 15-Ingredient Meal Plan.<<  >>Plant Based? Download my Plant-Based 15-Ingredient Meal Plan.<<  I use Thrive Market to reduce my grocery expenses and purchase high-quality products at a discounted rate. Thrive Market delivers healthy pantry staples right to your door. Click here to get a deal on your first delivery! THE LATEST FROM YOUTUBE: You May Also Like: Hormone Healing Diet Carnivore Diet 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. Remember, 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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Simple Homemade Hummus with real ingredients

The Secret to the Best Homemade Hummus: Way Better than Store Bought

October 19, 2021 No Comments

Homemade Hummus is a comfort food. No debate.  Sure, store-bought hummus is a quick option, but I’m here to change your mind: homemade hummus is EASY, QUICK, CHEAP and miiiiiiiiiles above any store-bought brand.  I’ve adapted this recipe from one of my favorite cookbooks lately, The Gaza Kitchen. I love a cookbook that goes beyond recipes and gets into history, cooking methods, and lifestyle of the area it highlights. THIS is that book.  Hummus is most simply a blend of chickpeas and tahini (sesame seed butter). However, adding acid from citrus and spices elevate this into the creamy, comforting spread we can’t get enough of. I like mixing things up with different add-ins to get variety from batch to batch.  Related: Gluten-Free Dairy-Free Perfect Bars One of my favorite aspects of hummus is that it is so versatile. It’s divine as a dip with raw veggies, naan bread, and chips; but it can also be used as a spread, a dressing, and as a sauce for pasta and stir-fry.  My foundation for good homemade hummus starts with these ingredients: -Chickpeas -Tahini (also called Tahina) -Lemon Juice -Olive Oil -Greek Yogurt  -Garlic, Salt  I will then ‘dress it up’ with various add-ins: -Paprika -Za’atar -Sundried Tomatoes -Cilantro, Basil, or Parsley The quality of ingredients you choose will make or break your homemade hummus. I like checking local Mediterranean markets for red tahina paste. If that isn’t an option check World Market for high-quality Tahini.  I buy organic chickpeas from Thrive Market. You can use cooked, canned chickpeas or take an extra step to soak and pressure cook dried chickpeas.  For a dairy-free option, you can leave out the Greek Yogurt. The texture will be a bit less creamy, but still a step above store bought blends. Replace the yogurt with aquafaba to get your desired consistency. Sometimes I’ll leave a few whole chickpeas for topping (plus a decadent extra drizzle of olive oil) and sometimes I’ll blend them all in. This is more for presentation and aesthetics— always a concern in my cooking.  Serve hummus warm or cold, it’ll keep in the refrigerator for several days.  I order my ingredients from Thrive Market. I find shelf-stable products at cheaper than grocery stores. The AIP-filter is awesome for navigating a tricky diet! 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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