The Health Crush Nutrition Coaching

23/08/2023

Special thank you to Sapience_Therapeutic_Farms for providing the most gorgeous flowers imaginable for my wedding. Jay let us come to his beautiful flower farm and pick out and cut whatever flowers we wanted. They were stunning in my wedding. Of course my sister Violet arranged them to look like a magazine cover. Thank you both so much.

10/03/2023

1/2 Off Specials Starting Up!!!
Since I was too busy in January to offer my once a year 1/2 off pricing, I’m offering it now through April!!! That’s 50% off my meal plan packages, functional testing packages, and 20% off basic guidance packages! I’ll also be giving big discounts on supplements. (FYI, functional lab tests cannot be discounted). Contact me for more details if you are interested.

08/11/2022

My sugar free toddler loves these “ice cream” pops made with plain greek yogurt, wild blueberries, and monk fruit sweetener! 😋 ps- he’s doing great on his candida and mold eliminating diet and detox supplements!

31/10/2022

How do I keep my 3 year old happy while on a gluten free, dairy free, sugar free candida diet? I make his food look cute!!!

29/10/2022

I’d like to start sharing the journey my son is on. My hope is that by sharing I can help other parents going thru something similar with their child. My son has been having behavior issues beyond what’s normal for a 3 year old. We were thinking ADHD and close to getting him evaluated. He was also getting sick every. single. week. I’m talking new virus, not allergy, every 7 days. I did a workshop about mycotoxins from mold and how kids with ADD and autism often test for high mold exposure. I already suspected this was why his immune system was so drained, so I ran some functional health tests on him. Low and behold, extremely high levels of mold toxins and candida (yeast) overgrowth. I immediately changed his diet, changed his environment, and his supplement protocol starts next week. The thing I mostly wanted to share? SINCE STARTING THE SPECIAL DIET MY SON NO LONGER SHOWS SIGNS OF ADD. He is calm, attentive, and well behaved. Our journey certainly is not over. We have months of work ahead to bring down the candida levels, detox the mold toxins, and build his depleted nutrients up. I’m just so thankful I ran these holistic tests on him and can help him grow up to be strong and healthy.

07/09/2022

Did you know your gut microbiome can make you fat?

So we all know that gut health is super important, but an imbalance in certain microbes can actually cause weight gain!

Everyone has a ton of different types of gut bugs. Among these types is Firmicutes and Bacteroidetes. These are beneficial species, and not bad. What’s bad is in incorrect ratio. Research shows that a high ratio of Firmicutes to Bacteroidetes is linked to obesity and in inability to lose weight. In fact, with this ratio high, you are literally extracting more calories from your food than the normal person!!! Ughhhh!

So, if you suspect something is going on because you can’t lose weight, you might be right!

What to do? Get your gut microbiome checked!!! I work with a team of clinicians to offer stool testing that looks at your gut bugs for all kinds of imbalances. I then create a custom diet and supplement plan to balance out your ratios and help you drop those pounds!

02/09/2022

Some superfoods I incorporate into my diet often are:
Blueberries- packed with antioxidants, phytoflavinoids, potassium, and vitamin C. They are anti-inflammatory, lower the risk for heart disease, and help fight cancer.
Walnuts- full of omega 3s which we need for brain and cardiovascular health.
Green Tea- full of polyphenols which act as an antioxidant. Great for fighting cancer, gut health, oral health, blood sugar regulation, and a healthy metabolism.
Chia seeds- high in omega 3s and fiber. Fiber keeps you full longer (helping with weight loss), decreases risk for diabetes, heart disease, and cancer. Good for gut health (feeds those good gut buggies!).
Flax Seeds- rich in omegas and fiber. Good for brain health and helps balance estrogen levels. Also feeds good bacteria in your gut.
Nutritional Yeast- contains B1, B2, B6, B9, B12, potassium, and zinc (only the fortified yeasts has B9 and B12). Also contains 9 essential amino acids, making it a complete protein! These B vitamins (especially B12) and amino acids are often low in vegetarian diets so non meat eaters should be eating plenty of nutritional yeast!
Olives- are rich in polyphenols (needed to support beneficial gut bacteria), vitamin E, healthy fats, and antioxidants.
Dark Chocolate- is also a great source of polyphenols, antioxidants, iron, magnesium, copper, manganese, potassium, zinc, and selenium.

Blueberries can be added to smoothies, baked goods, plain yogurt. Walnuts can be eaten as a snack (with blueberries!), baked in a healthy muffin, thrown on top of yogurt. Green tea can be drank in the AM or try caffeine free to enjoy all day. Chia seeds are good in homemade puddings, baked goods, smoothies. Flax seeds can be used in baked goods, pancakes (you can just add them to pancake batter and can’t even tell), oatmeal, etc. Nutritional yeast is delicious on top of popcorn or sprinkled on stir fry, soups, etc to give it a “cheesy” taste. Olives are great as a snack, on top a salad, or stuffed inside a whole wheat pita with veggies n hummus. Dark chocolate is a delicious healthy dessert.

Remember- booster foods are super nutritious and often high calorie in small amounts, so watch portion sizes!

26/08/2022

Thank you for the congratulations on the office gifts and card! The handmade cement business card holder and pencil cup are perfect and the card, drawing, and what you wrote in it are so special 💜💜

25/08/2022

The Health Crush Grand Opening!
I just opened my office in Arcata, inside Lifted! Im seeing clients in person now! 25% off most packages and supplements (lab tests can’t be discounted, sorry) thru the month of Sept to celebrate my grand opening!! Contact me for more info!

24/07/2022

05/07/2022

The balcony view from our vacation. I miss you already, Marco Island!