Essential Guide to Meal Planning and Prep

Woman Eating Dinner

To really enjoy the benefits of a healthy lifestyle it’s important to know how to meal prep and plan your week, this essential guide to meal planning and prep will get you started.

We have so much happening in our daily lives that finding time to cook a healthy meal can get put on the back burner. On the days when our energy is recovered, we think of all the healthy things we want to eat and doing but we don’t take advantage of these days. If we prep our meals on days we feel motivated, then we have healthy food available when we feel less than motivated.

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Weekly Round Up

Weekly Round Up

In this Friday’s Weekly Round Up we’ll be focusing on hormonal health, food timing and some benefits of choline you might not have known about.
Supporting thyroid health
Best times to eat
How choline effects pregnancy
A discussion on the EAT Lancet paper
Benefits of meditation
Kid(z) tell YOU why we need to eat vegetables

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9 Benefits of Fasting and How to Fast

Woman in Nature

Today, I will discuss 9 benefits of fasting and how to fast. This is my essential guide to fasting. In my previous article on detoxification, I mentioned that fasting is one of the best strategies you can do for detoxification. When we give our body a break from digesting and lower the growth signals, our body has a chance to breakdown damaged cells and remove toxins through lysosomes and autophagosomes. Without giving your body a break, it can be difficult for it to keep up with growth, repair, cell death, and cellular synthesis.

The various detox options available, all center around fasting. The master cleanse is a fast with lemon juice and cayenne pepper. A juice cleanse, is a fast while drinking vegetable juice. And so on. Really all you have to do is fast and there are numerous ways to do this based on your preference. All the various forms of fasting will provide similar benefits. This is something you can do daily, weekly, monthly or yearly depending on how you fast.

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Your Natural Detoxification Pathways

Heart and stethescope

It’s important to support your body’s natural detoxification pathways. We come into contact with toxins every day of our lives. We breathe toxins in, eat them, drink them, and rub them into our skin. The toxins we eat and drink have the honor of going through the entire digestive process before entering the 3 phases of detoxification. In contrast, the toxins we breathe and absorb through the skin take a more direct route into our blood and should be avoided if possible.

One form of absorption we take for granted is through the skin. Any toxin we absorb through the skin is free to wreck havoc in our system through oxidative damage and/or bind to hormone receptors through molecular mimicry. This will continue until either the immune system processes the toxin or the toxin finally makes its way to the liver.

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Recipe Mondays

Recipe Mondays

This week’s Recipe Monday is all about meatballs for breakfast, cajun lunch, and chili! The great thing about these meals is that each of them will work awesome as leftovers throughout the week. This week also has my favorite website name so far “The Spunky Coconut”, be sure to check out some of their other recipes.

Recipes include!
Meatball Frittata
Cajun Garlic Shrimp Bowl
Pumpkin Paleo Chili

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Weekly Round Up

Weekly Round Up

Welcome to your weekly Friday Round-Up! Today is all about liver health, digestion, and immune support.

How does the ketogenic diet effect liver health
Benefits and pitfalls of NiacinDigestive enzymes
Interpreting your lipid profile on a low-carb diet
A delicious Nom Nom Paleo recipeSeasonal immune support
And for fun, my favorite rebuttal of “coconut oil is poison”

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9 Ways to Manage Acid Reflux

Woman Jumping with Heart Balloon

As promised, I will now share 10 ways to manage acid reflux. My clients have used these suggestions to successfully manage their acid reflux. Feel free to use the strategies below as you see fit. This list is an accumulation of suggestions I have found to be effective, my clients might do somewhere between 2—4 of these things at one time, don’t feel you need to do all of these at once.

A majority of these suggestions apply whether you are trying to manage acid reflux caused by low or high stomach acid. The suggestions specific to either low or high stomach acid are labelled accordingly. You might find a few items on this list new or surprising, either way, I hope you find them to be helpful.

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12 Things That Contribute to Acid Reflux

Acid Relux and Food

The following list is a non-comprehensive collection of the 12 things that contribute to acid reflux. There are usually 2 sides to the acid reflux and gastroesophageal reflux disease (GERD) equation, low and high stomach acid. We often associate heartburn with high stomach acid, but more often than not, we are experiencing low stomach acid.

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Recipe Mondays

Recipe Mondays

Welcome to the first official edition of Recipe Mondays! I will post a recipe for a delicious assortment of 3 square meals, look at it as a way to add some variety to your meals. If you love these recipes, pick days out the week to try them. You could try each on separate days, cooking this all in 1 day might be a bit much.

Recipes include!
A delicious Shrimp Omelette
Cuban Lettuce Wraps
One Skillet Chicken Thighs with Butternut squash

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