If I had a dime for every time someone told me they "don't eat much sugar", I'd be sitting on a pretty big pile of dimes by now. Unfortunately, the sweet stuff has become so ubiquitous, most people don't even realize they are consuming it. You may cut out cookies, but there's sugar in your salad dressing. Order sushi for dinner, but there's sugar in that rice. Forego the bun on your burger, but there's sugar in the mayo and ketchup! I recently read a startling discovery that even juice labeled 100% is doped with corn syrup. Some FDA officials suspect that many fruit juices claiming to be 100% natural juice are actually sweetened with high-fructose corn syrup...fruit juice naturally contains fructose, so if manufacturers add more, how can anyone prove it? Frightening. 

One way manufacturers hide sugar is by calling it something else. Good news is you can take back the power and be a label sleuth! Learn the following terms and be on the lookout. I suggest taking a screenshot of this for reference when you're shopping.
 
All of the below terms are converted to glucose or glycerine when you ingest them. The list goes on and on, but these are some commonly hidden gems most people overlook:


Barley malt extract
Barley malt syrup
Beet juice
Brown rice syrup
Corn sweeteners
Corn syrup
Crystalline fructose
Dextrose
Evaporated cane juice
Fructose
Invert sugar
Malt
Malt syrup
Maltodextrin
Maltose
Muscovato
Succanat
Sucrose
Turbinado sugar

Strawberry Jam
Yield: 1 cup
Ingredients

• 1 lb fresh strawberries
• 2 tsp lemon juice
• 1/4 cup raw honey or maple syrup (not needed with super fresh berries!)

Directions

1. Combine strawberries and lemon juice in a small saucepan over medium heat.
2. Cook for 15 minutes, stirring occasionally.
3. If using, add the honey, stir, and reduce heat to medium-low.
4. Continue cooking for 15 minutes and then remove from heat.
5. Mixture will thicken as it begins to cool.

Adequate digestion is key to maintaining optimal levels of mental wellness. There is a direct relationship between the nutrient pool in our body and our brain chemistry, specifically of 5 neurotransmitters. These specific transmitters are responsible for moods, depression, anger management, problem resolution, and energy and activity levels. If we do not make the necessary nutrients available to the body from our food, we are unable to produce the proteins/neurotransmitters we need. Low levels of one or more essential amino acids results in low levels of one or more neurotransmitters, with resulting varying degrees of depression. Therefore, adequate digestion of proteins is crucial to mental health. 

So much of our mental wellness is based on what nutrients are available to our bodies.  Optimizing diet/nutrients and digestion is often the biggest "missing piece" when it comes to balancing our emotional health. While amino acids, vitamins, and minerals are crucial, we also cannot forget the role of fatty acids on mental health.  They are required for the proper transport of nutrients into and out of our cells, they feed anti-inflammatory pathways (decreasing free radical production), and form the sheathing around nerves.  

Ensuring proper digestion is of utmost importance for mental health. In order to properly digest food, we must be in a parasympathetic state when dining. Are you digesting what you eat?

I started making these coconut chicken nuggets for clients about 3 years ago and have yet to stop...hands down the number one request I get. They're simple to make and don't take long at all. Feel free to swap in a beaten egg for the coconut milk if you aren't doing AIP. I find they don't need a sauce, but never hurts to dunk in your favorite!

Yield: 2 servings

Ingredients
2 boneless skinless chicken breasts, cut into 1-inch pieces
1 cup coconut milk
1 cup shredded coconut
1⁄2 teaspoon salt
1⁄2 teaspoon onion powder
1⁄2 teaspoon garlic powder
1/4 teaspoon paprika (omit for AIP)

Directions
1. Preheat oven to 425F. Line baking sheet with parchment paper and set a cooling rack on top.
2. Combine shredded coconut with salt, onion powder, and garlic powder in a small dish. Pour coconut milk into separate dish.
3. Dip chicken pieces in coconut milk then seasoning mixture and place on baking sheet.
4. Bake for 12 minutes, then flip nuggets and continue baking for 13 minutes.
5. Remove from oven and cool. 

You've probably heard of leaky gut by now, but what exactly is it? Leaky gut stems from an impaired digestive system which can lead to undigested fats, proteins and carbohydrates. Bacteria living in the gut release toxins as they break down these particles. The toxins damage the mucosal lining and loosen the tight junctions between the cells lining our gut. This leads to leaky gut, where these undigested proteins are leaking out into the bloodstream. The body recognizes the undigested food as an invading substance and starts the immune attack.

Should any of this concern you? Well, as more people make poor dietary choices, undergo chronic stress, and toxic overload, leaky gut is becoming more and more common. If you follow a Standard American Diet (SAD), you are probably struggling with gut issues. Below are some common signs and symptoms of a leaky gut:

• Autoimmune conditions
• Digestive issues (diarrhea, constipation, gas, and bloating)
• Food sensitivities
• Thyroid issues
• Nutrient deficiencies
• Skin conditions
• Mood issues

If you think you have leaky gut, contact me for a Nutritional Therapy consult.

I've noticed over the years, one of the first things people want to know when they find out I'm a healthy chef and nutritional therapist, is what I eat for breakfast. Turns out breakfast is a confusing area for a lot of people, especially those on the paleo, low-sugar/carb train. People want delicious and filling but also fast, easy and little-to-no effort. I wish I could say I developed this recipe to fulfill that need for clients, but truth be told I just decided to throw all of my favorite things in a bowl one day a couple of years ago and have been eating it almost every day since!


Heart & Belly Breakfast Bowl
Yield: ​One serving
Ingredients
3 to 6 ounces ground 100% grass-fed bison, beef, or lamb 
1 cup packed arugula
1 tablespoon diced red onion
1 1/2 tablespoon chopped cilantro
1 small avocado, diced
Himalayan sea salt to taste (the more meat, the bigger the avocado, the more salt...the less meat, the smaller the avocado, the less salt, got it?)

Directions

1. Heat a small skillet over medium-high heat. No oil is necessary, but you may want to add some to the pan if you are using a leaner meat.
2. Add meat to pan and use a wooden spoon or spatula to break up the meat into smaller equal pieces as it begins to cook. 
3. Sprinkle meat with a generous pinch of salt. 
4. Cook until browned (5-7 minutes) trying not to stir too often.
5. While meat is browning, chop onion, cilantro and avocado.
6. Place arugula in a bowl and top with onion, cilantro, and avocado.
7. When meat is done, add it to bowl and sprinkle with another pinch of salt.

I came across a new brand of AIP compliant coconut yogurt at my local health market that was way too tangy to use for dessert so I decided to do the next best thing with it...tzatziki! One jar of GT's Living Foods is enough for this entire recipe (chicken and sauce) but if you like your tzatziki as much as I do, I recommend picking up two jars and doubling the sauce recipe.

Yield: 10 drumsticks (serves 2-3)

Ingredients
Chicken:
10 chicken drumsticks
1/4 cup unsweetened plain coconut yogurt (I used this brand, but this or this would also work.)
2 tablespoons avocado oil
2 tablespoons minced garlic (approximately 4 cloves)
1 teaspoon dried oregano
Zest of one lemon 
1 tablespoon lemon juice
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 cup chopped fresh parsley

Tzatziki Sauce:
1/2 cup coconut yogurt
1/2 diced cucumber (approximately half of one medium cucumber, seeded and peeled)
1 teaspoon lemon juice
1 teaspoon minced garlic (approximately 1 large clove)
1/4 teaspoon onion powder
1 1/2 tablespoons chopped fresh dill
1/4 teaspoon salt
1/8 teaspoon black pepper

Directions

1. Combine the coconut yogurt, avocado oil, garlic, oregano, lemon zest and juice, salt, pepper, and parsley in a large bowl. Stir to combine. Add chicken drumsticks and evenly coat. Marinate in refrigerator for 1 hour. 
2. Preheat oven to 375 degrees and line a baking sheet with parchment paper. Place chicken, not touching, on baking sheet and roast for 60 minutes. 
3. While chicken is in the oven, combine all ingredients for tzatziki sauce in a small bowl and refrigerate (the longer it sits in the fridge, the better!). 

I've been a longtime believer in natural skincare. Our skin is our second largest mouth, why on earth would we put chemicals on it?!? Over the last couple of years I've completely transitioned to only all simple oils as face and body moisturizers and have loved the results. I usually use one at a time depending on the season and how my skin is feeling, and my go-to favorite is rosehip seed oil (can we say immediate natural glow?!). However, this winter I've been playing around with grassfed beef tallow as a nighttime face and body treatment and can't get enough of it! I decided to throw all of the oils together into tallow to have one product I can use from head-to-toe while reaping all of the benefits. So what are those benefits?:

Tallow: Start with the basics...tallow is rendered Suet (the hard fat on the kidneys and loins of beef).  The fatty acid profile of grassfed tallow is 50-55% saturated fat which is extremely close to the composition of the human skin cell. Deeply nourishing and has been used for ages as a moisturizer.

Jojoba Oil: A very hydrating oil that helps make the tallow easier to apply. It is a near match to our skin's sebum making it easily absorbed. It also has antibacterial and anti-fungal properties.

Evening Primrose Oil: Contains GLA, an essential fatty acid that nourishes the skin and protects healthy skin cells. Has anti-inflammatory properties that help reduce swelling, redness, and itching. Said to treat acne, eczema, and lighten dark spots. 

Vitamin E Oil: One of my favorites for all my nasty chef cuts and burns! It's a miracle worker when it comes to fading scars. It blocks free radicals which is critical to the anti-aging process.

Rosehip Seed Oil: This oils is high in essential fatty acids that are great for dehydrated skin. It's has been said to work wonders on wrinkles and age spots and is a rich source of vitamin C which is chockfull of antioxidants which fight free radicals (read: cause of wrinkles). It's been said to firm skin, is easily absorbed, and provides an immediate natural glow. One of my all-time faves I've been using for years!

Lavender Essential Oil: An antioxidant booster which fights free radicals. Heals skin conditions, burns, cuts, and diminishes age spots. Also, smells yummy!

Frankincense Essential Oil: Said to reduce the appearance of age spots and sunspots and even out skin tone. Also has astringent properties and is used to help acne, reduce appearance of large pores, scars, stretch marks and wrinkles .

Yield: 1 cup

Ingredients
8 ounces grassfed beef tallow
2 tablespoons jojoba oil 
2 tablepoons evening primrose oil
1 tablespoon vitamin E oil 
2 teaspoons rosehip seed oil
10 drops lavender essential oil 
5 drops frankincense essential oil 
10 drops vanilla essential oil (optional for scent)

Directions

1. Melt the beef tallow in a small pan over very low heat.
2. Once liquified, turn off heat and add the jojoba oil.
3. Remove pan from heat and cool for 30 minutes.
4. Add the evening primrose oil, vitamin E oil, rosehip seed oil, and essential oils and stir to combine.
5. Pour into container and freeze 20 minutes to solidify.

Yield: 2 Cups

Ingredients:
4 large apples, peeled and cut into 1-inch chunks (Gala work well!)
1 cinnamon stick
1/2 C filtered water
1/8 teaspoon pure vanilla extract
1/8 teaspoon ground cardamom (optional)

Directions:

1. In a small saucepan, combine apples, cinnamon stick, and water. Bring to a boil over high heat.
2. Reduce heat to low and simmer, covered, for approximately 15 minutes or until fork tender.
3. Drain apples in colander and return to pan. Add vanilla and cardamom (if using).
4. Using an immersion blender, purée until desired consistency.

Anti-inflammatory drugs such as aspirin, NSAIDS and steroids block normal prostaglandin function. What does this mean? Well...
 
Prostaglandins are hormone-like “messengers” that cells use to communicate with other cells. One function of prostaglandins is to control inflammatory function. There are three types: PG1 & PG3 (anti-inflammatory) and PG2 (pro-inflammatory). All three types are needed by the body. NSAIDS and steroids block normal prostaglandin functions by inhibiting the conjugation of Essential Fatty Acids into PG2, which in turn suppresses pain and inflammation. Unfortunately they also stop the production of PG1 and PG3 by competing with receptor sites in our bodies' prostaglandin pathways. The body needs to inflame to heal before it anti-inflames. Blocking this function delays and prevents healing and is ultimately extremely detrimental to natural healing processes.

So while you may be inclined to pop a pill for your headache, keep in mind the pills aren't targeted and affect the body as a whole. When prostaglandins get turned off by NSAIDs, other critical body functions also get turned off.  In addition to inflammation, prostaglandins also play a role in hormone regulation, cell growth, stomach acid secretion, and fluid retention among others...NSAIDs alter every single one of these functions. Eek!

So what can you pop for those aches and pains then? A high quality fish oil supplement. Omega 3 fatty acids open PG1 & PG3 pathways (anti-inflammatory) and inhibit PG2 (pro-inflammatory).