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Things to KNow before starting an Elimination Diet

5 Things to Know Before Starting an Elimination Diet

Before starting an Elimination Diet, here are some key things to know. The Elimination Diet is a powerful therapeutic tool for better understanding a personal nutrition strategy. It can help you reduce inflammation, restore your microbiome, uncover food intolerances, and live a more balanced life.  In my opinion, the most valuable part of the “diet” is the reintroduction phase. So often, we want to rush through this phase. We get to Day 31 of a 30-Day-Challenge and BAM! Pizza! MacNCheese! Nachos! All at once, we add things back in and we don’t actually take the time to learn WHAT foods work and which ones don’t.  So, I created The Elimination Diet Guide to help you see the big picture: what happens after you’re done eliminating things? What are you looking for as you reintroduce? I want you to be successful and fulfilled in this diet and ultimately find an eating strategy that works FOR YOU.  Thinking you’re ready? – Here are FIVE things to know before starting an Elimination Diet.  Related: Mindful Eating: Finding a Healthy Relationship with Food 5 Things to Know Before Starting an Elimination Diet… 1 – Plan Ahead Don’t jump into the diet simply thinking, “OK, I’ll cut out X,Y,Z for 30 Days and then see how I feel”. Instead, look at the journey from start to finish. Lay out exactly how reintroductions will go, and set your mindset to include that in your “diet timeline”. I think two months is more realistic for the Elimination/Reintroduction. That means 14 days of strict elimination, and beginning to add things in on Day 15. When you’re constantly reintroducing foods, you get novelty and avoid diet fatigue.  It can be helpful to take a serious look at your pantry, refrigerator, and freezer ahead of time. Are there things that will tempt you to ‘cheat’? Do you have plenty of nutritious, approved, satisfying foods? Set yourself up for success by looking ahead and stocking up on foods that will support the diet.  <<Sneak Peak: Click here to preview the Phase II Shopping List + Snacks>> 2 – This is the Gold Standard. Why not do a food sensitivity test? Because the Elimination Diet is the gold standard in determining food allergies/intolerances and sensitivities. A blood test (or other methods) is recognizably unreliable. If you have a Leaky Gut, you will flag for MANY foods that may or may not be problematic for you. If you have an Autoimmune Disease, you are likely to react to a great number of food proteins!  There isn’t a shortcut here. It’s best to put in the effort to do it right the first time, rather than go back and repeat the process when results are confusing.  It can be pretty challenging to sort through Elimination Diets, YES/NO Lists, and other resources available on the internet: They are all so different. How do you decide if the Whole30 or the AIP or the Low-FODMAP or the GAPS Diet is appropriate?!  The Elimination Diet Guide uses elements from all of the above and gives you a clearer picture of exactly what NOT to eat as well as what to EAT. I’ve done the work for you of compiling what I believe to be the broad-spectrum of trigger foods and systematically challenging them.  3 – This is not a weight loss diet. When you replace the Standard American Diet with real, whole, nutritious foods you may find that weight loss is a great side effect. However, it is NOT the focus of an Elimination Diet. Instead, this is a therapeutic eating plan meant to help you resolve inflammation, fix your gut, and minimize negative symptoms that may be attributed to your eating patterns (fatigue, brain fog, mood issues, acne, and more).  There is no restriction on calories, eating windows, or portions. It is a chance for you to get in tune with your body and honor what it is telling you. I provide Sample Meal Plans and Recipes as a starting point; but you’re free to add-in extra snacks and meals as needed. Forget your preconceived notions of the word “DIET” and think of this more as a NUTRITION STRATEGY for better health.  >>Skip The Rest and Check out The ELIMINATION DIET GUIDE<< 4 – This is easier than you think. Often, taking on a new diet can be a major lifestyle overhaul. Starting an Elimination Diet does not have to be that way. (Assuming you follow #1: Plan Ahead) When you focus on all the amazing things you CAN eat, it feels exciting!  Remind yourself of your “WHY” behind the diet. Is it worth devoting 60-days of change in order to minimize your main symptoms? Will you really regret it?  One of the best tips before taking on the Elimination Diet is talk about it! Ask your friends and family for their opinion; I bet you find you have a lot of people willing to support you. Social events, family dinners, and travel plans are not a reason to give up. Use those times as a chance to empower yourself and those around you about PUTTING YOUR HEALTH FIRST.  You will not be eating this way forever, and there will likely be a time in your life that you eat a slice of pizza.  5 – You may find out more than you want. I can guarantee you’re going to learn about yourself through The Elimination Diet. You’ll learn your habits, your priorities, and maybe a little more than you wanted to about your nutrition. Spend some time considering that. What happens if you do the Elimination Diet and uncover that something like ALMONDS are a culprit triggering your migraines? Are you willing to admit when certain foods you LOVE are also bringing you down?  Reframe it as awareness. If you do the diet and discover unpleasant food sensitivities, there’s no one that is checking up on you and giving you a lashing if you slip up. Instead, it’s about having the power.  “I KNOW

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How to Host a Perfect Hot Chocolate Bar

What’s a Hot Chocolate Bar Party? Just that! A holiday get-together with a perfect Hot Chocolate Bar and all the fixings. We did this for a low-key Christmas gathering in 2021, and it was the best sweet spread. Allllllllll that sugar? Well, not necessarily. Traditional hot chocolate mixes are loaded with sugar (and preservatives). I put out LMNT Chocolate Salt and LMNT Mint Chocolate as a stand-in, and everyone LOVED IT. These little packets have a ton of flavor – and are, of course, #saltyaf. A boost of electrolytes PLUS healthy hot chocolate? Win-win. Bonus: Since we saved up our sugar bank, we had more fun with tons of mix-ins and sweet sides. Related: Mindful Eating: Finding a Healthy Relationship with Food Now that we’ve got the hot chocolate part down, let’s talk about making it all come together. Hot Chocolate Bar: Marshmallows The key: variety of textures and options! Marshmallows are a given. Some people like the classic mini-marshmallows, but a standout were Hammond’s Gourmet Coconut Marshmallows. Other options included Hammond’s Vanilla Bean Marshmallows and novelty star-shaped marshmallows. Hot Chocolate Bar: Mix-ins In addition to marshmallows, I like to have other options for mixing into hot chocolate. Peppermint candies are nice, Candy Cane stir sticks, and even a few extra hunks of dark chocolate for a reallllly rich blend. All the Goodies Cookies! Brownies! Chocolate Bark! I found these super cute Gingerbread Men at a local bakery in Hopewell, Virginia. They tasted as good as they look. We also had classic Milano-style cookies, Chocolate Lace cookies, Peppermint Brownies, and Chocolate Chip Cookies. My ‘filler items’ were chocolate covered almonds and chocolate bark pieces. Fill your Hot Chocolate Bar with special treats that you and your guests will love. This is a perfect chance to showcase a variety of holiday cookies or family traditions. HOT CHOCOLATE BAR EXECUTION Making it all come together is surprisingly simple. The hot chocolate bar can be set up in advance for a low-stress holiday gathering. Once you have your mix-ins and treats arranged, find some festive holiday mugs. For those who prefer milk in their hot chocolate, keep a pot of milk at a very low simmer on the stovetop. Use a ladle to fill mugs or add just a splash. If you don’t have a fancy hot water dispenser, a kettle of hot water on the stove will work as well. The most handy tool of the night was a handheld mixer for quick stirring of the LMNT. The hot chocolate bar proved to be an easy, festive holiday favorite that we’ll repeat for years to come! LMNT Mint Chocolate: Limited Time Only I’ve talked previously about LMNT Electrolytes in the context of hydration. The Mint Chocolate has nearly taken the lead as my TOP flavor of all time (ok, Chocolate Salt is still number one though). It’s only here for a limited time!! The ingredients are amazing: Salt, Cocoa Powder, Magnesium, Potassium, Natural Chocolate Flavor, Natural Mint Flavor, and Stevia Leaf Extract. << THAT I can stand behind. Try LMNT for yourself here. Then come back and let me know your favorite flavor! Add Electrolytes and stay on top of your hydration! Think LMNT is too salty? You can find other tasty electrolytes at Thrive Market! You May Also Like: Mindful Eating: Finding a Healthy Mindset with Food What Is the 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. 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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Oatnog recipe vegan eggnog using oatmilk

Upgraded Classic: Vegan + Dairy-Free “OatNog” – w/ Willa’s Oat Milk

OatNog is becoming a staple on grocery shelves. I love to see the shift into dairy-free, vegan options at the store. However, I’m always wary of food products which tend to have hidden oils, sugars, and preservatives. I set out to make my own at-home version of Oat Nog since it can be so simple! And- no hidden ingredients!! This Dairy-Free OatNog is made with whole grain oat milk, for a lightened up version of a heavy classic. It’s hard to find dairy-free, vegan replacements that everyone enjoys! I tested it out on non-suspecting volunteers at a holiday party, and they didn’t even notice that it was missing the eggs, heavy cream, and sugar that typically makes up a Holiday Egg Nog. I served it warm, straight-from-the-stove, with optional alcoholic mix-ins. OatNog would also be great paired with holiday cookies from a local bakery. It’s so nice to have a holiday classic without the guilt (and digestive discomfort!). Oat milk offers a great creaminess without heaviness. Plus, it’s dairy-free and vegan! For the ultimate sugar-free, clean option I use Willa’s Unsweetened Original Oat Milk. The coconut cream gives this OatNog that familiar thickness, and provides healthy fats. Related: Dairy-Free Spinach Artichoke Dip If you’re looking for an effortless, blend-and-serve type of recipe- here it is. This OatNog comes together quickly: with super-clean ingredients that keep you feeling your best.  “Dairy-Free OatNog” is a perfect holiday favorite that will impress your friends and family. They don’t even have to know how healthy it is! Coconut cream is often used in vegan cooking to replace heavy cream, and this Egg Nog dupe is no exception. The creamy oat milk, plus the winter warming spices are a perfect marriage. This is my simple, go-to ingredient list: –Willa’s Unsweetened Original Oatmilk -Coconut Cream, canned -Maple Syrup (or maple sugar!) -Cinnamon, Cardamom, Nutmeg + Vanilla -Sprinkle of Sea Salt Lighten things up with this Vegan Dairy-Free OatNog made with Oat Milk! My favorite spice pantry is Thrive Market. I love the quality of their spices including winter favorites like cinnamon, nutmeg, and cardamom. I always stock up in my Thrive Market boxes! I order my oat milk directly from Willa’s! You may find this in your local market, but the direct-to-consumer sale means you get a trusted product from a small woman-owned company. Click here to get $10 off your first order! Why I love Willa’s in my OatNog: View this post on Instagram A post shared by THE FACILITY 📍Denver (@thefacilitydenver) 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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Signs of Dehydration

Signs of Dehydration: How Much Water Should You Drink?

Dehydration is defined as losing more fluids than you’re taking in. Aka: Net Water Loss from the body.  Simple. However, we don’t always have an accurate gauge of water LOSS and it can be challenging to stay on top of water intake.  The effect of dehydration is a state called hypohydration: hypo, meaning “under”, hydration. Mild hypohydration can be a 1% water loss or less. Let’s think about how we lose water: Sweating due to heat, exercise, or physiological stress Urination (which can be in excess with kidney dysfunction, diuretics, hyperglycemia, or other conditions) GI Tract via diarrhea or vomiting  Respiratory Tract, exacerbated with asthma, COPD, apnea, and heavy breathing Related: Mindful Eating: Finding a Healthy Relationship with Food However, our fluid balancing system is highly evolved (and quite precise).  Thirst is a key modulator here. When our blood volume drops too low, our hypothalamus (the brain’s master regulating gland) receives a warning. The hypothalamus gives us the sensation of thirst, while at the same time stimulating the pituitary gland to release a hormone called Anti-Diuretic Hormone (ADH). This hormone tells our body to hold onto water, making your kidney slow down and decreasing urination. Simultaneously, the renin-angiotensin-aldosterone system is at work, another trio of hormones promoting fluid and sodium retention.  SIGNS OF DEHYDRATION These are the key warning signs of dehydration, indicating you are in a hypohydrated state. They can all manifest differently in people and conditions. Note that a combination of many (or all) indicates severe dehydration. Thirst – With our advanced fluid balancing system at work, it makes sense that THIRST is an early sign of mild or moderate dehydration. If you are in-tune with this, simply drinking to thirst should keep you in a hydrated state.  Urine Output – Since urinary output drops when you are dehydrated, this can be a secondary sign of low water status. Further, checking the color of your urine can help determine hydration status. Dark, amber colored urine indicates a hypohydrated state.  Dry Skin and Lips – There are certainly other factors at play with skin (zinc, Vitamin A, Fatty Acids), so this is only a secondary marker of dehydration when correlated with other signs.  Fatigue/Headache/Brain Fog – Again, these things can easily be attributed to other causes BUT the reality is that when you are dehydrated you’re likely to experience some degree of malaise/fatigue, a headache, and mood or cognition changes. One study showed mild dehydration resulted in more errors on a cognitive test. (Similar to that of someone drunk!) Low Blood Pressure – Most of your blood volume is water. When you lose water, your blood volume decreases, which decreases blood pressure. This is seen in more severe cases of dehydration.  Nausea/Dizziness – Related to blood pressure, when your blood volume drops less blood reaches the brain. The early warning sign of this is lightheadedness when going from sitting to standing. It can also manifest as low-level vertigo or nausea.  HOW TO STAY HYDRATED Given our evolved fluid-balancing system it should be simple: Drink to Thirst.  However, often when we are in a dehydrated state we also need to replenish electrolytes like sodium, potassium, and magnesium. Drinking plain water when already depleted makes this imbalance worse. The symptoms of hyponatremia (low blood sodium) mimic and worsen those of dehydration.  A better strategy? Add Electrolytes.  In order to stay in a well-hydrated state, a good baseline is half your body weight in ounces per day. Set daily reminders to make sure you’re getting in enough fluid. SOME of that water should have electrolytes and LMNT is the perfect ratio of sodium:potassium:magnesium. PLUS it tastes delicious.  I recommend one packet a day combined with plenty of pure, filtered water. Worried about too much sodium? Check out this post.  My favorite way to #staysalty is to add Watermelon Salt LMNT to my Yeti and sip it throughout the day. On chilly mornings, I’ll make a Hot Chocolate Salt as a special treat.  Try LMNT for yourself here. Then come back and let me know your favorite flavor! Add Electrolytes and stay on top of your hydration! Think LMNT is too salty? You can find other tasty electrolytes at Thrive Market! You May Also Like: Mindful Eating: Finding a Healthy Mindset with Food What Is the 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. 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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Supplements to take for a well balanced diet

The Top Supplements to Complement a Healthy Diet

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

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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Healthy Granola made without nuts, oatmeal cookie granola with sunflower butter

Upgraded Classic: Nut-Free Oatmeal Cookie Granola Recipe

My nut-free oatmeal cookie granola is a classic granola recipe without any dodgy stuff that you’ll find in many store-bought mixes. I use a small amount of maple syrup, but mostly rely on the oats and dried fruit to provide natural sweetness. Coconut flour helps the oats clump into that familiar granola texture! I looove using Sunflower Seed Butter in baked goods. It’s a nut-free alternative that is typically well-tolerated and provides great healthy fats. It’s a staple in my hormone healing diet. This is also a great choice for kids who have issues with peanuts or tree nuts. I like keeping a batch of Nut-Free Oatmeal Cookie Granola on hand for a quick snack. It’s great on its own, paired with a non-dairy yogurt, OR as an easy topping on baked apples. Related: Upgraded Classic: Cowboy Cookies This nut-free oatmeal cookie granola bastes the house in aromas of fall as it bakes. The warm cinnamon and sweet crunch are a perfect pairing for cozy fall days. No need for fall-scented candles when you’ve got this around! What is Sunflower Seed Butter?  Just like other nut butters, sunflower seed butter is simply a blend of sunflower seeds until they create a creamy consistency. Sunflower seeds are high in Vitamin E and Magnesium. You can find sunflower butter in most grocery stores, just remember to check for added ingredients. I like Thrive Market’s Sunflower Butter that’s made with ONLY ground sunflower seeds.   What should I watch out for in store-bought Granola? Many commercial granola mixes add cane sugar, brown rice syrup, or other refined sweeteners. They’ll sometimes use starches or wheat flours to get that ‘clumping’ effect. Lastly, I always check for refined vegetable oils (like canola or safflower). Often, store-bought granola is far from a ‘health food’ due to these hidden additives. I like a well-balanced fat:carbohydrate ratio to prevent blood sugar spikes and the best way to ensure that happens is by controlling the ingredients yourself! What modifications can I make? If you prefer to make this coconut-free, you can replace the coconut flour with oat flour and omit the coconut flakes. Use olive or avocado oil in place of the coconut oil. You can mix up the fruit add-ins or make it with dark chocolate chips! If you don’t have maple syrup, use honey instead. When ingredient shopping, I use Thrive Market. They have the best prices for organic, shelf-stable products like oats, sunflower seeds, dried fruit, and maple syrup. Click here to get a free gift with your first order. 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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Healthy Thanksgiving Recipe Round-Up: Dairy-Free, Gluten-Free Recipes for All

Thanksgiving is upon us, and I’m thankful to get to gather & celebrate again. I always start planning my thanksgiving menu WELL in advance and I’m always looking for healthy thanksgiving recipes as alternatives to classic dishes. Anyone else??  This year, I’ve done the work for you and gathered my favorite HEALTHY Thanksgiving Recipes to add to the table. Disclaimer: Perhaps I should say, “HEALTHIER” Thanksgiving Recipes – since I believe in lifestyle balance. What I can promise- REAL food with REAL ingredients.  I’ve been gluten-free and dairy-free for a long time, and I’m all about accommodating my guests on special diets. With a little forethought, it’s surprisingly simple to host a GF/DF holiday with healthy Thanksgiving recipes.  Related: Thanksgiving Prep Got any good healthy Thanksgiving recipes for me? Leave me a comment so I can check them out! Starters 1. Harvest Salad with Maple Balsamic Vinaigrette – (by Lexi’s Clean Kitchen) 2. Savory-Sweet Butternut Squash Dip (by The Facility) 3. Spicy Roasted Cashews (by Fed and Fit) 4. Grain Free Crusty Rolls (by Against All Grain) 5. Cranberry Pepita Salsa (by Noshtastic) Healthy Thanksgiving Recipes: Sides / Vegetables 1. Brussels with Pancetta + Cranberries (by ZenBelly) 2. Hasselback Butternut Squash (by Paleomg) 3. Maple Mashed Sweet Potatoes (by Real Food Dietitians) 4. GF Cornbread Stuffing (by Ambitious Kitchen) 5. Loaded Cauliflower Mash (by Balanced Bites) 6. Eggplant + Wild Mushroom Stuffing (by Paleomom) 7. Upgraded Green Bean Casserole (by A Girl Worth Saving) 8. Maple Dijon Carrots (by Our Balanced Bowl) Bonus: Umami Gravy (by Nom Nom Paleo) Desserts 1. Chocolate Pecan Pie (by Paleo Running Momma) 2. Pumpkin Pie Cookie Crisp (by Paleomg) 3. Cashew Cream Pumpkin Layer Bars (by Kate Daugherty) 4. AIP Apple Crisp (by Lichen Paleo, Loving AIP) Drinks 1. Apple Ginger Fizz Mocktail (by Kate Daugherty) 2. Harvest Mule (by Primal Palate) 3. Thanksgiving Punch (by Thyme & Joy) What healthy Thanksgiving recipes look best to you? Are you going for a gluten-free, dairy-free Thanksgiving this year? I order my healthy pantry staples from Thrive Market. They’ve got the best deals on alternative baking products (like gluten-free flour) and paleo snacks. Click here to get a discount on your first order! Recipe Summary: Starters 1. Harvest Salad with Maple Balsamic Vinaigrette – (by Lexi’s Clean Kitchen) 2. Savory-Sweet Butternut Squash Dip (by The Facility) 3. Spicy Roasted Cashews (by Fed and Fit) 4. Grain Free Crusty Rolls (by Against All Grain) 5. Cranberry Pepita Salsa (by Noshtastic) Sides 1. Brussels with Pancetta + Cranberries (by ZenBelly) 2. Hasselback Butternut Squash (by Paleomg) 3. Maple Mashed Sweet Potatoes (by Real Food Dietitians) 4. GF Cornbread Stuffing (by Ambitious Kitchen) 5. Loaded Cauliflower Mash (by Balanced Bites) 6. Eggplant + Wild Mushroom Stuffing (by Paleomom) 7. Upgraded Green Bean Casserole (by A Girl Worth Saving) 8. Maple Dijon Carrots (by Our Balanced Bowl) Umami Gravy (by Nom Nom Paleo) Desserts 1. Chocolate Pecan Pie (by Paleo Running Momma) 2. Pumpkin Pie Cookie Crisp (by Paleomg) 3. Pumpkin Cashew Layer Bars (by Kate Daugherty) 4. AIP Apple Crisp (by Lichen Paleo, Loving AIP) Drinks 1. Apple Ginger Fizz Mocktail (by Kate Daugherty) 2. Harvest Mule (by Primal Palate) 3. Thanksgiving Punch (by Thyme & Joy) You May Also Like: Gluten-Free Morning Glory Muffins 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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Holiday Eating Meal how to maintain weight loss

How to Navigate Holiday Eating and Maintain Weight Loss

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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