I did a little accidental experimentation over the holidays.  While traveling through Tennessee and Kentucky to visit my boyfriend’s family I was faced with the challenge of either eating a plethora of processed foods or not eating at all. Instead of choosing the latter, I chose instead to dive full on into eating a standard American breakfast, lunch and dinner of whatever was being served. I wanted to see what would happen to my body and health as a result.  It was just for four days, what harm could it really do?

Before I tell you the surprising things that happened, let me give you a brief history of my own food choices and health journey.  

THE SHIFT TO REAL FOOD
I have been off chemically processed foods for over 10 years, eliminating them out of my diet by choice and also by necessity for my health.  Realistically it is almost impossible to cut out all processed foods from your diet, even bagged spinach and tahini are considered processed, but what I write about in this post considers food products that contain chemically processed ingredients (preservatives, sugars, etc.) that in my opinion can’t truly be called “food” as most chemically processed food is devoid of any nutrients.

I had my gallbladder removed 10 years ago as a culmination of many health issues including IBS, candida, weight gain, chronic yeast and bladder infections, digestion pain so bad that I couldn’t get out of bed unless I was going to the toilet, migraines, recurring bronchitis and upper respiratory infections, inflammation and the list goes on. I commonly referred to myself as a lemon. I worked long hours in my banking job, all I wanted to do was excel and achieve success. As a result, I gained 20 pounds and got really sick. After hitting dead ends with conventional western doctors and taking medications that caused other symptoms that were often worse, I tried whole food nutrition as medicine.  No doctor ever asked me what I was eating, and so I knew I needed to take matters into my own hands with what I ate.

I used to live off of processed food like frozen burritos and Stouffer’s mac and cheese, so eating real ingredient food was both challenging and confusing at the same time.  It took practice.  I had gotten so used to eating what everyone else around me was eating that I lost control of my body. I used to be convinced that calories were king. Instead, I taught myself how to read the ingredients on labels. I learned how to cook. How to pay attention to what my body was telling me.  What happened changed my life. All my ailments simply vanished and I was able to maintain my weight by changing my diet and eating real food with no chemically processed ingredients. Not only that but my skin, energy, sleep, mental clarity and mood all improved beyond what I expected. I remember at first being addicted to the energy that good food gave me, almost like a runner’s high.

Not only did real and whole foods rid me of all my symptoms and made me feel alive and well again, but they tasted better. I found that I was fuller faster and fuller longer when eating nutrient rich food, which I truly believe is the key to weight loss and good health.

WHAT I ATE
Ok, back to processed foods. Here is a short list of common processed ingredients found in what I ate over the holidays as well as pantry staples including salad dressing, bacon, maple syrup, jam, peanut butter, bread, and because we are in the South, Pillsbury biscuits.

-       High fructose corn syrup

-       Caramel color

-       Mono and Diglycerides

-       Calcium propionate

-       Sorbic acid

-       Sucralose

-       Sodium Benzoate

-       Calcium Disodium EDTA

-       Maltodextrin

-       Glycerin

-       Nitrates

-       Hydrogenated vegetable oils

-       Cellulose gum

-       Hydrolyzed corn protein

-       Modified food starch

This list may have been longer, considering I didn’t have access to all the ingredients/labels of food I ate, or knowledge of how food was prepared in restaurants (I ditched my usually MO of questions for waiters prior to ordering, this is not something that is probably customary at a Waffle House).

From December 23rd to December 26th I dove in to my old diet, it was kind of like visiting an old friend.  Or maybe better described as a toxic ex-boyfriend who took me years to break up from because I was convinced I loved him. That is until I knew what love and self-respect really was in finding real food. But I digress. And I have to admit it was hard to shake current healthy food habits. Trying to pick the “healthiest” of unhealthy options was thrown out the window.  Instead, I went back to habits of eating what everyone else was eating during family brunches, dinners and restaurant outings. I will also caveat that I didn’t drink alcohol during this period. Also, due to unseasonably cold weather and long driving distances, these four days were largely sedentary. So what happened was a result of not only eating standard American processed food, but also being sedentary with no exercise and hardly any walking. It really went like this: Bed – car – relative’s house – couch – car – relative’s house – car – couch – bed. Repeat.

WHAT HAPPENED
What happened as a result was both surprising as well as expected.  Again, the toxic ex-boyfriend. Surprised by his actions but also expected given past experiences. Here is a list of my symptoms over the course of four days:

-       Bloating and gas. I will say, that I am not free of either of these symptoms with my current diet, as gas is natural as we pass certain foods through our digestive systems, but this was different. The gas was unreal and smelled horrendous.  My poor boyfriend, I had to step out of the room a few times it was so bad. I mean, I am not calling myself a saint or saying I have the perfect digestive system and I poop roses. But I will say I haven’t smelt gas like this before from my body. I was shocked.

-       Interrupted sleep. Not only did I find it hard to go to sleep, but also waking up again and again during the night.

-       Anxiety. The feeling of wanting to crawl out of my own skin.  This could have been the result of not exercising, but I cannot remember the last time I experienced heightened anxiousness for no apparent reason. I mean, I was on vacation and relaxing!

-       Bad breath. Morning breath was in full force and by the afternoon I had dry mouth and a bitter taste.

-       Shift in cravings. The more I ate, the more I wanted. I became a bottomless pit and surprised myself by how much food I could take down in one sitting.

-       Cellulite. This is something I battled endlessly when I ate a diet of processed foods. It took years for it to clear up and for me to be confident in wearing shorts and bathing suits. But in less than a week it all came back.

-       Weight Gain.  I gained four pounds (note: I weighed myself at the beginning and at the end of our 2-week trip). Imagine if I kept on going. By my calculations I would gain just over 100 pounds in one year. And that is just weight.  What else would happen to my health? Would all of my ailments come back and more? I kept thinking of Fast Food nation and his doctor advising him to stop or he would die. (If you haven’t seen this movie, I highly recommend it).

In 2017, it was reported that Americans are the fattest we have ever been. It makes sense, as most Americans live a sedentary life of bed – car – office – car – couch – bed and eat a diet of processed foods. Can we point the finger at ourselves or directly back at the food companies and our government? The majority of products (I have read this number is over 80%) on grocery store shelves, and the list above, come from one of two sources, corn and soy crops, both subsidized by our government and used to make junk food chemicals that serve no nutritional purpose for the body but to sell food faster and cheaper.

Today, I wouldn’t be where I was unless I found real food.  I encourage you all to ask yourself the very important question of what is in your food? By eliminating chemically processed foods from my diet I was able to maintain my weight, get off of prescription drugs and all my health ailments vanished.

Ask yourself the question, will this food give me nutrition or deficiency? Set out on your own mission of exploration. What is in your food and how can you live the healthiest life possible? In my opinion, eating well is the highest form of self-respect.  Well, that and leaving your toxic boyfriend or girlfriend behind ;)

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We all know the telltale signs - a tickle in the back of your throat, the dull headache and the body aches.  This is how a bad cold or flu usually starts but the good news is that there always time to nip it in the bud before it completely sets in.  Here are my tried and true remedies for staying healthy through the winter and kicking sickness in the booty. 

I wrote up this protocol recently for a few of my clients who had been asking me how to stay healthy and to not get sick this winter. These are remedies that I follow myself to build up my immune system during cold and flu season by eating nutrient dense foods and sticking to these steps below I am usually able to keep myself from getting sick or shorten the duration of whatever bug I can't help but catch. P.S. if you are doing air travel for the holidays, this is a great protocol to follow as well, even if you aren't feeling sick.  

1) Drink Green Juices (without fruit), I like ones with celery and cucumber base plus any other greens, kale, spinach, romaine, dandelion greens, parsley, lemon or lime. Best on an empty stomach. The one pictured above has a healthy dose of ginger.  Ginger (and garlic too) have strong anti-bacterial properties, and if you can stomach it, a ginger shot works wonders too. 

2) Eliminate sugar, processed white flour and dairy.  The first two will lower your immune system response and dairy can add to mucus production and also cause sinus infections. 

3) Up your dose of Vitamin C and use vitamin C powder (absorbic acid) at onset take 1/2 teaspoon in water every 30 minutes until symptoms subside. 

4) Bone Broth.  Buy from a local butcher if you can, or I like bonafide in the freezer section of whole foods, beef or chicken.  Sip this in the AM first thing waking up (8 oz.) and before you go to bed (8 oz.) This helps build immunity and gelatin coats your intestines to help with absorption of nutrients from those green juices ;) The more nutrient rich your diet is, the less likely you are to get the cold or flu. 

5) Book an acupuncture appointment. I always recommend this right when you feel like you are getting sick. Adam Wiscomb in the financial district is amazing and works wonders.  I always see him when I am coming down with something and it works like a charm every time.  Tell him that I sent you :) You can book through his website. 

6) SLEEP! Get 8-10 hours of sleep and go to bed early.  Sleep is necessary for repair, recovery and fighting off infections. 

7) Frankincense essential oil. Two drops on your tongue at the first sign of a cold can be enough to nip in the bud.

8) FOOD! Ginger, garlic, onions, radishes, (all have anti-bacterial properties) turmeric (anti-inflammatory), chicken and lamb (contain selenium and zinc needed for immune function).

9) Sinus Rinse. Grab a Neil-Med or a Netti-pot and get to flushing! Most colds start with the build up of mucus and infection in your nose and throat. Flushing in the morning with warm water and salt is so helpful in keeping infections away. 

10) WATER! While following my anti-cold and flu remedies above, what is most important is to drink tons of water. I am talking enough to make you go to the bathroom every one to two hours. Water will help flush the system and being hydrated is major in fighting the flu virus or infections. 

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One of my favorite things to do on a Sunday in the winter is to put on some good jams and make soup to relax with on the couch afterward and watch a good movie.  Slow Sundays at their finest. This soup was so ridiculously easy to make, I am definitely throwing it into my list of go-to recipes. Tis the season for baked goods and spiked beverages and was craving all the nutrient replenishment today. To make it easy on digestion I skipped any grains and went straight for the sweet potatoes for starch nutrient rich lentils for protein and some grass-fed butter (or olive oil) for healthy fats.  Kale, carrots and celery were added for vegetables and turmeric for anti-inflammatory goodness. 

If you haven't felt it yet, the holidays are most certainly in the air. We have been a bit confused in San Francisco as of late, with the California sun bringing warm temperatures above 60 degrees well into December. I am definitely not complaining but there is something nice about bundling up and going for evening strolls to look at all the lights.  Last night was actually our first Christmas party we had been to this year (hello homemade apple cider and chocolate crinkle cookies) and tonight we are rolling to a Scandinavian Christmas dinner at Plaj Restaurant with a group of friends to get festive.  I still cannot believe that Christmas is a week away. This girl is usually deep into soup making by now. Thankfully it has cooled a bit to the 50s and I am stocking up on broth and diving into my favorite cookbooks for recipes.  

This recipe is adapted from Sprouted Kitchen's Everyday Lentil Soup with a few tweaks of my own. I took the garlic and onions out as my stomach no me gusta, switched up some spices and added more liquid so that it was more of a soup than a stew. I also played around with some toppings that I though paired nicely with this bowl of goodness (you guessed it, my favorite sheep's milk yogurt). Here is the recipe so that you can play around with my version and enjoy it this week before diving into your family holiday traditions. 

INGREDIENTS:
4 cups chicken or veggie broth (I used Bonafide Provisions Chicken Broth)
2 cups filtered water
2 Tbsp. extra virgin olive oil
2 medium carrots, peeled
1 medium white sweet potato, peeled
2 stalks of celery
1/4 teaspoon each of garlic powder, dried oregano, dried parsley and dried thyme (1 tsp. Italian herbs)
1/4 tsp. red pepper flakes, to taste
1/2 cup green lentils
1/2 cup red lentils
1/2 tsp. turmeric
2 Tbsp. unsalted garss-fed butter (I used Kerrygold) or olive oil for vegan
3 cups roughly chopped curly kale

2 Tbsp. chopped parsley, for garnish
1/2 grated manchego cheese or 2 scoops sheep milk yogurt (can be made vegan using a dairy-free yogurt)
Jilz Crackerz for soup dipping

METHOD:
Heat the olive oil in a dutch oven until warm.  Add in the celery, carrots and sweet potato, sauté for 5 minutes.  Add in all the spices except for the turmeric. Give another stir or two.  Add in the lentils, the broth and water and bring to a boil. Reduce to a simmer and cover to cook for 25 to 30 minutes until the lentils cook down.  Remove from heat and pulse half of the soup in a blender.  Pour back into the rest of the soup in the dutch oven. Stir in the kale, the butter or oil and the turmeric until the kale wilts and the butter melts. Add more water if needed to thin out. Divide into bowl and serve with grated cheese or yogurt topping with parsley for garnish.  ENJOY!

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For a giant, sprawling city of almost 9 million people where the most popular dish is the tacos del pastor, made from thinly sliced slow-roasted pork layered atop a fresh tortilla that can be found at just about every street taco stand, there is also a plethora of healthy options that proudly stand out and are made with fresh ingredients and local flavor.  That’s not to say that I didn’t venture off the beaten path to imbibe with the locals, standing on sidewalks in questionable neighborhoods while eating the best tacos I have ever had with juices dripping down my hands while fervently wiping what I could with my single napkin.

I loved how walkable the city was. We did a "choose your own adventure" style of traveling by picking a neighborhood for the day and turning down streets when something caught our eye.

Let’s not forget that Mexico City recently suffered a major earthquake less than two months ago on the anniversary of the largest one that rocked the city in 1985. Described in this article, by an expat resident whose home split into two in the neighborhood Roma Norte next to where we stayed, as “a dreaded vertical bucking.” Everywhere we walked, rubble was still being cleared and structures rebuilt.  Often times though, you could forget that an earthquake recently ripped through the city, as we were met everywhere we went with resilient smiles and kindness.

While wandering through the city on our second day, we stumbled upon a pop-up open air locals market. Walking through and eyeing all the wares for sale, I also eyed one of the shopkeepers sipping on a green juice.  My heart lept.  I immediately asked in broken Spanish where it was from. Instead of just pointing in the general direction, he left his stall and walked us not only to the right place but put in my order for me complete with a jovial handshake and smile.

This trip was literally all about smiles and even more about saying YES than saying no. I have included a mix of taco joints, healthy joints, bakeries, coffee spots and street food. I thought it would be easier to divide by the neighborhoods we spent most of our time in and elsewhere.

Condesa neighborhood where we stayed

Condesa
Despite being one of the largest cities in the world, we found Mexico City both charming and manageable. This was largely due to where we stayed in the bohemian district of La Condesa, a fashionable area with tree-lined streets with center walkways and a smattering of cute restaurants, cafes and boutiques. This is where our Airbnb was and we loved the proximity to the rest of the city. Here were my favorite spots:

El Califa – definitely a locals spot, but always packed and buzzing. There extensive taco menu is amazing but we went straight for the pastor tacos as well as another local specialty,   with sides of guacamole and grilled nopales (all about eating fresh cactus on this trip).  There are many locations throughout the city, and late night hours for those adjusting to a time change like we were.

The Green Corner – a little hippie haven in the middle of Condesa.  This place doubles as a store where you can pick up produce, snack bars, protein powders and really anything you’d find at a tiny health food store here in the Haight. Perfect to pick up snacks for the plane ride home. The restaurant itself is super casual.  Most of the patrons sat outside with laptops sipping green juices, eating chia seed pudding bowls or Mexican brunch made with fresh and healthy ingredients. I came here twice for the coconut chia pudding bowl.  Made each time with different fruit and crunchy toppings.

The coconut chia pudding bowl at The Green Corner with pineapple, pecans, shredded coconut and maple syrup

Mia Dominecca – a fancy joint with fresh and creative dishes with veggie forward dishes in a city where meat reigns.  The mackerel crudo was a definite standout.

Blend Station – a super hipster coffee joint serving up toasts and breakfast sandwiches.  Loved the vibe and everything is made in house including the bread and also english muffins.  They have salads too but I would recommend the pork belly breakfast sandwich or the vegetarian with refried beans and a perfectly fried egg.

Lardo – my favorite spot. Came here twice as well and only a few blocks from our pad.  Serves one of the best matcha lattes I have ever had (David said the regular latte was muy Bueno tambien). They are known for their fresh baked breads and pastries.  We got a guava and cream pastry, the vegan strawberry and quinoa muffin, the green chilaquiles with fresh mozzarella and poached egg and the croquet madame which was insane.

The bright and airy ambience of Lardo made you want to relax there all day long.

Roma
This neighborhood sits next to Condesa, a similarly arty enclave, but with more of a hipster vibe. There is Roma Norte and Roma Sur.

La Zumeria  - the green juice, green smoothie and smoothie bowl menu here is what dreams are made of… errr, at least for the smoothie obsessed like me. I got the Mexi green juice made without fruit, but with the sweet addition of calabaza squash. I also got a green smoothie, I forget the name but I asked for the one that was the greenest.  It was crazy creamy and delicious. Go here!

Getting all the greens at Zumeria Raw Juice Bar

Cicatriz – This might be my other favorite place, and according to David the best coffee. The service was slow but the space is beautiful and the food was perfect. Avocado toast on thick slices of fresh bread layed with radish, olive oil and sea salt. Coconut yogurt bowl with house made granola and an artful display of bananas.  Best part, they are a vegan bakery.  I got the carrot, ginger and chia seed break to go. WOWZA.

Vegan baked goods selection at Cicatriz

Hotel Casa Awolly – if anything, points for creativity. This place serves me a green juice cocktail in a glass contraption. Pork ribs served in bone marrow and amazing ceviche with the freshest green marinade complete with avocado and cilantro. Loved sitting here in the afternoon and getting the royal treatment. The space itself is beautiful and totally Instagram worthy.

The prettiest green cocktail I have ever seen or tasted at Hotel Casa Awolly

Elsewhere
Panaderia Rosetta and Café Nin next door – Best baked goods in the city. Hands down. Sit at the counter, order a matcha latte and point to whichever sweet treat suites your fancy when they bring the basket of goods around.  We had a cinnamon roll and some version of a morning bun that was to die for.

Markets – Mercado San Juan and Mercado Merced
A word of advice, hire a guide if you are going to either of these.  Mercado Merced is massive and not in the best area.  We tried to go on our own and overwhelming is an understatement. We got really lost along the rows and rows of the chaos and people, only finding the flower market and the shoe market and completely missing the food market.  Doh! Should have played tourist and hired a guide.

Outside the Mercado San Juan

Mercado Roma – go here. Wander around this little hipster market filled with food counters from some of Mexico City’s most popular restaurants and cafes. The tamale de queso con rajas tacos from Azul Antojo are mind blowing.

Street tacos – look for the ones that have stools, people sitting down eating and where you can see the tortillas being made.  If you are wary of the meat, go for the fresh refried beans.  They are fantastic.  At some places the guacamole is free, including the one I went to in El Centro, the address was 20 Calle Ramon Corona. Stumbled here on accident when trying to make our way to the market.  It was the large tub of fresh homemade guacamole that caught my eye. Also the guac was FREE. 

Legit street tacos with chunky, perfect and free guacamole

Quintonol and Pujol – the highest rated restaurants in Mexico City.  Grab a reservation months in advance, put on your fanciest thangs and ENJOY!!

So are you convinced yet to go to Mexico City??! It’s amazing. We could have easily stayed for another 5 days and continued to eat our way through this beautiful and historical city. But alas, planning the next visit and trying to get my taco fix where I can here in San Francisco.

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I get asked a lot by my clients, who I work with on a Low FODMAP diet for managing symptoms of IBS and SIBO, about what snacks they can eat. Being on a restrictive diet can seem daunting and also very limiting, but I assure you that your taste buds can be happy campers and your health will thrive on the low FODMAP diet.

So you might also be asking, what the heck is a FODMAP?! FODMAPS is an acronym for: Fermentable Oligo-, Di-, and Monosaccharides And Polyols.  Still confused?  The common thread are short-chain carbohydrates that attract water and don't absorb well in your small intestine, instead heading to your colon, where bacteria have a field day quickly fermenting them. Symptoms of FODMAP intolerance include burping, bloating, constipation, diarrhea, and flatulence: very similar to what occurs with IBS. A research team at Monash University in Melbourne, Australia, created the low-FODMAP diet, which eliminates frequent food offenders that contribute to or exacerbate IBS and other gut problems. 

What the FODMAP diet does contain are processed sugars and flours, which if you are committed to eating only whole and natural ingredients can pose a challenge.  Which is why I am here to help! You can snack and eat your way through the FODMAP diet knowing you are getting the most nutrition dense foods for proper energy and satiation. 

Alright, let's get down to the goods. Here are some scrumptious snacks to satisfy your hunger between meals. Links provided for brands that I like and are low FODMAP friendly. 

- Celery sticks with sunflower seed butter (TJs has an excellent unsweetened one and I also like Sunbutter)

- Peeled and sliced cucumbers or these crackers dipped in kite hill chive cream cheese 

- Cooked sweet potato peeled + sliced into rounds, topped or dipped in smooshed avocado (1/8 avocado is recommended for low FODMAP, but can increased based on reintroduction testing)

- Blanched asparagus or melon (after testing) wrapped in prosciutto, I like this brand 

- A hard boiled egg or two, the easiest snack!

- A smoothie! I recommend a mix of almond milk, frozen berries (not blackberries), spinach, zucchini, avocado and hemp/flax/chia seeds. I also like  this one which is fruit free! 

- Brown rice cakes with nut or seed butter and 1/2 banana or sliced strawberries

- Lactose free yogurt with berries - I like kite hill yogurt and green valley lactose free yogurt

- GoMacro Peanut Butter Bar (Protein Replenishment in blue packaging). 

I work with clients who have IBS and offer a 30-day program to help eliminate, reintroduce and maintain.  These snacks are safe for the Maintenance part of a lowFODMAP diet. If you would like to work with me to help manage and eliminate IBS contact me by clicking HERE. 

REMEMBER: Each person's triggers are unique, so we work together to assess your tolerance to certain ingredients or products. We also work together on timing for how long to stick with the Low FODMAP diet. Each individual is different, and being on a restrictive diet isn’t only difficult for a long period of time, but can also alter your micro biome and gut bacteria. The timing of reintroductions to come off of the Low FODMAP diet is such as important as the elimination.

Curious how to make more healthy food swaps? Check out My Healthy Food Swap Guide, and get a worksheet to determine your own once you start to make reintroductions into your diet.

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The most common question I get from those who have completed my 10-Day Balanced Gut Rest is how can they continue to feel great? What are some daily detox rituals that can be incorporated into their daily life? Good news - I am here to answer both of these questions with my list of 10 Daily Detox Rituals that are easy to add into your routine. 

Although I practice detoxification every six months by doing my gut reset, I also incorporate these every day practices.  Maintaining a healthy weight, clear skin, good digestion, increased energy, mental focus and a balanced and happy mood can be managed through diet and taking care of your body every day.  There is no quick fix to health, it is a practice of daily rituals and habits for improved health to last a lifetime. Your kidneys and liver are doing the work every day to detoxify your body, and these daily rituals will help to get the job done right. You don't have to incorporate all ten, but just start with one or two of the rituals below and see how these makes you feel. 

10 DAILY DETOX RITUALS

1. Drink warm lemon water
Drinking a glass of hot or warm lemon water first thing in the morning upon waking will help to flush the digestive system and rehydrate your body. 
2. Apple Cider Vinegar
Adding this wonder tonic to your water prior to eating meals (just 1-2 teaspoons) will help with digestion and the breakdown of food.  ACV also alkalizes your body, helps to break up mucus and cleanses the lymph nodes. 
3. Drink Cleansing Teas
Dandelion, licorice, slippery elm, chamomile and ginger teas all aid in detoxification. 
4. Eat More Fiber
Eating foods that are high in fiber - vegetables, flax seeds, oatmeal, berries, beans and nuts for example - help to keep you regular. 
5. Sweat, Sauna + Hot Yoga
Sweating is one of the best ways to release toxins.  If you have never tried an infrared sauna, I highly recommend them! Infrared saunas assist in removing heavy metal toxins stored in fat tissues.
6. Dry Skin Brushing
You can buy a dry skin brush (sounds weird I know, but it's actually awesome) on Amazon or at Whole Foods.  Dry skin brushing activates the lymphatic system, stimulates blood circulation, and enhances toxin elimination through our body’s largest organ — the skin! The act of dry skin brushing is really great for beating dry skin during winter month's too.
7. Tongue Scraping
Cleans the tongue of accumulated bacteria and debris from the night before.  This is an Ayurvedic practice that is excellent for everyday detoxing. 
8. Hydrotherapy
Hydrotherapy is the practice of alternating between hot and cold water in the shower - 2 minutes warm and then 30 seconds cold. This decreases inflammation, removes wastes from tissues, and stimulates circulation.
9. Epsom Salt Bath
Draws out toxins, eases stress, improves sleep.  Feels amazing after working out when your muscles are sore.
10. Eat Vegetables with every meal. 
Incorporating vegetables with every meal is the most efficient way to keep energy up, digestion working, weight off and glowing skin.  For example, sneak vegetables into your breakfast in a smoothie or with spinach in your eggs. 
 

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If any of you follow me on Instagram, you know I love me some tuna salad. My usual go to is tuna mixed with yogurt, capers, parsley and salt and pepper over a bed of romaine lettuce with avocado and these crackers for lunch.  But what about tuna for dinner? Tonight it was time for me to diversify. I came up with this warm, lemony and perfect pasta dish.  I call this the "super quick came home from work late and don't feel like cooking" dish. 

THE SKINNY ON TUNA
I am so thankful for amazing brands like Wild Planet Foods and Safe Catch Foods  that follow the sustainable seafood program. About 10 years ago, canned tuna used to be frowned upon for it's high mercury content and unsafe fishing  practices, but now you can enjoy tuna without the health or environmental worries. Tuna is not only an amazing source of protein but also a convenient addition to a nutritious lunch or dinner

DON'T FEAR GLUTEN
I have to admit that it's been a while since I have eaten pasta with GLUTEN. My on and off struggle with candida keeps me away but when I can enjoy it I get the good stuff like this brand that I used to make this dish.  The only ingredients are flour and water. Just what it should be.  And not enriched flour, but whole durum wheat flour made here locally in the Bay Area.  If you don't have candida, celiac disease or a wheat allergy or intolerance then please EAT GOOD GLUTEN. We get our energy and proper brain function from glucose, and when we eat gluten in it's whole form (not processed white flour) with the fiber and wheat germ intact, this is converted to glucose for energy without elevated blood sugar levels. So again, EAT GLUTEN. 

LEMON ZEST IS THE BEST
But seriously, the ingredient that makes this dish is the lemon zest. I recently moved and lost my zester in the process.  Only recently getting one back into my kitchen.  Made me remember how much of a game changer lemon zest is. I love to use it in pasta dishes, grain dishes, baked goods and with tuna dishes. Yasssssss.

AND, THE RECIPE
Ok, let's get into the goods.  This dish took a whole 15 minutes to whip up. Perfect for those nights you come home tired from work and don't want to think about cooking or going to the grocery store.  Everything in this recipe was made from pantry staples and what I had on hand. 

INGREDIENTS:
8oz. pasta of choice (I used Baia Pasta or your favorite gluten-free pasta)

5oz. canned tuna (I like Wild Planet Foods or Safe Catch)

1 tablespoon capers

Zest and juice of 1/2 lemon

3 tablespoons olive oil 

1 garlic clove, chopped

1/2 cup cooked + chopped broccoli raab (or regular broccoli)

1/8 cup chopped parsley 

A pinch of crushed red pepper

Salt + pepper

METHOD:
Cool pasta according to package instructions. While pasta cooks chop garlic, chop cooked broccoli, chop parsley and zest lemon. Drain pasta and reserve 1/2 cup of water. Use the same pan, sauté garlic in 1 tablespoon olive oil with tuna for 4-5 minutes. Add cooked broccoli, crushed red pepper and capers stir for 30 second. Add reserved pasta water and bring to a boil, add cooked pasta. Stir until liquid is reduced and coats pasta. Remove from heat. Stir in parsley, lemon zest and juice, remaining olive oil, salt and pepper. Serve in two bowl and enjoy!!

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Do you ever have a craving so bad that you will go to great lengths to get it? My pancake craving was strong today and I was fresh out of my usual ingredients.  So I decided to get creative with what I had on hand, determined to make pancakes happen!

I am sure glad I did some experimenting to make these fluffy gems. I used oat flour as the base.  Made simply by blending whole rolled oats in my blender into a fine powder.  This is the best trick in the book when you are out of flour.  I always have oats on hand as one of my pantry staples. 

I had saved leftover pumpkin puree from when I made pumpkin bread earlier in the week that was sitting in my fridge and I also had one last banana sitting on the counter collecting brown spots. Combined with cashew milk I always keep in stock for smoothies, I now had my base for some pancakes, woo hoo!

The best part? You can combine all the ingredients in a blender and save yourself the mess from mixing bowls with the added bonus of a pour spout for mess-less pouring.

INGREDIENTS:
1 ripe banana, mashed

1/3 cup pumpkin purée

(banana + pumpkin should equal 1 cup)

1 tablespoon maple syrup

1/2 cup unsweetened almond or cashew milk

1 cup rolled oats (blended into flour)

1 teaspoon cinnamon

1/2 teaspoon pumpkin pie spice

1 teaspoon baking soda

METHOD:
Combine all ingredients in a high speed blender. Pour pancake sized dollops into a greased pan (I used coconut oil) and cook for 2 minutes, flipping and cooking for another 2 minutes. Serve with maple syrup, yogurt, granola or any toppings of choice.  

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Think twice before you order your next green juice with added fruits.  Apples, pineapples, pears, orange… they may make your juice taste sweeter, and cut the taste of the veggies, but juicing removes the fiber and all of its benefits. So what does that actually mean? And are green juices good for you?

So the short answer is yes, green juices are great for you and provide the benefit of vitamins and nutrients from the vegetables for energy, good digestion and boost our immune system. What is not so good for you are green juices with added fruit.  Juices made with fruit are stripped of their fiber content, causing the sugar in fruits (fructose and glucose) to be absorbed faster into your system and therefore spike blood sugar levels.

Really this means that drinking fruit juice without the fiber, has the same impact on your system as eating white table sugar.

This is because fruit contains fructose, just as honey, maple syrup and white table sugar do. So, what’s the difference? FIBER. Fruit contains fiber, while other sources of sugar do not. When you eat fruit in its whole form, you get the benefits of the fiber – which helps to break down the sugars (fructose) for slower absorption.  Meaning, as your system digest fruit in its whole form it has to break down the fiber first, slowing the absorption of sugar into you blood.

Fruit contains both soluble and insoluble fiber.  Soluble fiber stabilizes blood sugar, slows absorption and reduces cholesterol. Your small intestine absorbs the nutrients and fructose for energy and the insoluble fiber drops down into your large intestine where it pushes waste through your digestive tract, making digestion quicker and helps with more regular bowel movements.

Here’s my advice, when buying your green juice keep it just veggies with no fruit.  Eat your fruit whole or blend it into a smoothie so you get the benefits of the fiber. Your health will thank you!

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Waffles are pretty much my favorite anytime food.  i could eat them For breakfast, lunch or dinner and also drizzled with yogurt, nut butter or maple syrup as a snack. For this recipe I used both almond and coconut flour, combined with coconut milk and shredded coconut to make these a delicious anytime treat packed with protein and healthy fats. 

I am always dreaming up new recipes and combinations for waffles.  I have to be honest that not everything I experiment with in my kitchen turns out perfect the first time.  There have been a lot of flops.  Thankfully I live with the best taste tester in the world who eats or drinks almost everything I gave him. ALMOST.

This recipe came out perfect with the first batch. The perfect coco-nutty flavor and texture. They are gluten-free, paleo and can be vegan by subbing for flax eggs (haven't tested). I topped them with a simple drizzle of coconut yogurt, but imagine that these would also be good with some pineapple slices for a tropical treat to help ease you into winter. 

COCONUT PALEO WAFFLES
(makes 3 waffles)

Ingredients: 
1.5 cups blanched almond flour, almond meal or combination of both
1 tablespoon coconut flour
1/2 teaspoon baking soda
2 tablespoons unsweetened shredded coconut
2 eggs, whisked
1/2 cup coconut milk, or cashew milk
1 teaspoon vanilla extract

Method:
Plug in your waffle iron.  Mix the wet and dry ingredients in separate bowls and then combine. Scoop batter onto waffle iron and cook for 4-6 minutes each.  ENJOY!!  

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