Today I'm going to give our GAPS diet before and after story, and tell how the GAPS diet changed our lives. It has helped our entire family.
Tallow and lard are both popular, traditional fats. How are they different? Which one is better for cooking, skincare and soap making? Today I'm giving you the complete rundown on tallow vs. lard.
I’m sure when you were diagnosed with Interstitial Cystitis you were handed a piece of paper that explained what not to eat and that was it. No follow-up, no one to talk to about diet.Maybe you joined an online forum, a Facebook support group, or simply internalized your struggle with no one to really understand or help guide you on your diet.Maybe you decided to do an Elimination diet yourself or cut out multiple nutrients such as gluten or dairy. Today, I wanted to discuss the 5 most common mi
If you are wanting to start the Paleo Diet but not sure where to begin, then you're in luck, I'm here to help you! If you are currently on the Standard...
Today I’m going to share my collection of Stage 2 recipes. And here is a link to my Stage 2 pinboard, which is where I’ll add recipes that I find after publishing this post. I’m doing these posts because, as much as I like Pinterest, I find that a single post with links is much more efficient, probably because it requires far fewer clicks to get to them! The main difference between Stage 1 and Stage 2 is that you Continue Reading...
Over the past two years, I have been on a healing journey. It started with me sick in bed for ten days with shingles. It then moved on to a Hashimoto's diagnosis and multiple food allergies.
If you've ever been confused about what to eat because of your Hashimoto's then this is the article for you. I'm going to take away the guessing game that is your diet... Reduce your stress
As a personal trainer for the past 15 years and a certified nutrition specialist, I’ve coached women through all of the popular diets and studied their risks and benefits, so I know what works and what doesn’t. Beyond science, I’m also a mom of four who has rebuilt after every baby and competed in bodybuilding competitions. I’ve personally tried all of these diets, and today, I’m going to give a breakdown of my experience with each one! So, between Paleo, Whole 30, intermittent fasting, and tracking macros, which diet gives the best results and why? PALEO Paleo is sometimes called the Caveman Diet because it’s all about removing refined sugars and processed foods from your diet. You’re trying to eat like early humans did with basic foods that offer a variety of nutrients, so your diet will consist of foods like these: Lean meats Nuts Fruits Vegetables Fish Eggs This is a great diet if you’re looking to repair your gut. When I did Paleo, I honestly felt amazing. My body was processing things correctly, I didn’t feel bloated from my meals, and I felt energized by the food I was eating. My gut was healthy and happy. But I didn’t lose any weight on Paleo, probably because I was still eating three meals a day with a vegetable and a protein, and counting calories and/or macros wasn’t part of my routine at the time. I wasn’t tailoring my diet to my own personal needs, and had no way to track how much my body was burning each day. WHOLE 30 Whole 30 is similar to Paleo in terms of what you can eat, meaning that you’re going to be cutting out a lot of processed foods and sugar. However, Whole 30 is generally meant to be a shorter-term diet to reset your system, while Paleo is designed to be long-term. Whole 30 vs Paleo Whole 30 is meant to be a short-term reset. Paleo is your new long-term diet. Whole 30 doesn’t allow any sugar. Paleo only eliminates refined sugars. After 30 days of Whole 30, you can slowly reintroduce foods and see what you’re sensitive to. With Paleo, you can have “cheat days” but you’re meant to follow it most of the time. Despite a few differences, I felt about the same during Whole 30 as I did when I was doing Paleo. My gut health was amazing, and I felt the impact of that cleaner eating every day. But just like with Paleo, I didn’t lose any weight on Whole 30 because the diet emphasizes protein-heavy meals (which can be calorie-dense as well). INTERMITTENT FASTING Intermittent fasting essentially means that you choose a window of time, usually overnight, to fast. A lot of people choose a 16:8 ratio, meaning that they fast for 16 hours and have an 8-hour eating window. So, most of the time, people who are intermittent fasting will cut out breakfast and eat an earlier dinner with no nighttime snacks. Intermittent fasting can have benefits as far as cell regeneration, but if you eat the same amount of calories fasting or not in a day, you won’t see better results just because you are fasting. Again, if your goal is to lose weight, you have to eat less than you burn. I will say that I did not feel great while I was intermittent fasting. I tend to work out pretty hard, so I felt lightheaded and shaky most mornings because I had to wait to repair and re-energize my body after my workout. It wasn’t sustainable, and it wasn’t a diet that gave my body the energy and nourishment it needed to feel like my most confident and strong self. COUNTING MACROS This is my favorite way to help get your body back into shape because in my experience, this is the most doable for most people, and it makes sure you are getting all of the nutrition you need. Plus, time and time again, after each one of my babies, this has helped me lose weight and get my nutrition back on track. I found counting macros to be by far the best for results and quality of life. I don’t feel restricted because I can fit in my favorite foods, so I can be consistent for a longer period of time. As far as I’m concerned, a diet that helps you meet your goals, but also feels sustainable is the best. I also feel like I can adjust each day depending on what’s happening. Let’s say you’re going to a barbecue with a ton of delicious side dishes and things. You don’t have to just opt out because you’re on macros, you just need to readjust to help you hit your goals for the day. Related: Benefits of Macros vs. Paleo/Whole30/etc. MY TAKEAWAY Your body needs all three macronutrients (Carbs, Proteins, and Fats) to function properly and any diet that cuts those out is not healthy. Aside from these four diets, most other diets won’t make you feel great and are not sustainable! Even if a diet trend is somehow helping you lose weight, if you’re feeling bad, it’s not worth it, and you’re likely to gain it back. Remember that no matter how clean you’re eating, if you’re not operating in a calorie deficit, you won’t lose weight. If that’s not the goal, then don’t worry about that! Just focus on how healthy and happy your gut feels, and if at some point you want to lose weight or gain muscle, you can use the macro diet to make sure you are getting enough nutrients to help you build muscle and nourish your body.Have you tried any of these diets? Feel free to reach out to me on Instagram and let me know what your experience was like. And if you need help calculating macros and getting on track with a new diet, I’m here to help with my customized nutrition programs!
Which foods cause sweating? Can a diet make you sweat less? What's the link between hyperhidrosis and diet? My answers!
Decided to cut dairy out of your diet but not sure where to start? First of all, congratulations on taking the first step! I'm so proud of you and I want to help you make this change, so today I am sharing my top 10 tips for going dairy-free that I used when I transitioned from a
What is the GAPS Diet? Today I'm explaining the GAPS diet, in an easy to understand way. Also find out how GAPS has helped us!
As a personal trainer for the past 15 years and a certified nutrition specialist, I’ve coached women through all of the popular diets and studied their risks and benefits, so I know what works and what doesn’t. Beyond science, I’m also a mom of four who has rebuilt after every baby and competed in bodybuilding competitions. I’ve personally tried all of these diets, and today, I’m going to give a breakdown of my experience with each one! So, between Paleo, Whole 30, intermittent fasting, and tracking macros, which diet gives the best results and why? PALEO Paleo is sometimes called the Caveman Diet because it’s all about removing refined sugars and processed foods from your diet. You’re trying to eat like early humans did with basic foods that offer a variety of nutrients, so your diet will consist of foods like these: Lean meats Nuts Fruits Vegetables Fish Eggs This is a great diet if you’re looking to repair your gut. When I did Paleo, I honestly felt amazing. My body was processing things correctly, I didn’t feel bloated from my meals, and I felt energized by the food I was eating. My gut was healthy and happy. But I didn’t lose any weight on Paleo, probably because I was still eating three meals a day with a vegetable and a protein, and counting calories and/or macros wasn’t part of my routine at the time. I wasn’t tailoring my diet to my own personal needs, and had no way to track how much my body was burning each day. WHOLE 30 Whole 30 is similar to Paleo in terms of what you can eat, meaning that you’re going to be cutting out a lot of processed foods and sugar. However, Whole 30 is generally meant to be a shorter-term diet to reset your system, while Paleo is designed to be long-term. Whole 30 vs Paleo Whole 30 is meant to be a short-term reset. Paleo is your new long-term diet. Whole 30 doesn’t allow any sugar. Paleo only eliminates refined sugars. After 30 days of Whole 30, you can slowly reintroduce foods and see what you’re sensitive to. With Paleo, you can have “cheat days” but you’re meant to follow it most of the time. Despite a few differences, I felt about the same during Whole 30 as I did when I was doing Paleo. My gut health was amazing, and I felt the impact of that cleaner eating every day. But just like with Paleo, I didn’t lose any weight on Whole 30 because the diet emphasizes protein-heavy meals (which can be calorie-dense as well). INTERMITTENT FASTING Intermittent fasting essentially means that you choose a window of time, usually overnight, to fast. A lot of people choose a 16:8 ratio, meaning that they fast for 16 hours and have an 8-hour eating window. So, most of the time, people who are intermittent fasting will cut out breakfast and eat an earlier dinner with no nighttime snacks. Intermittent fasting can have benefits as far as cell regeneration, but if you eat the same amount of calories fasting or not in a day, you won’t see better results just because you are fasting. Again, if your goal is to lose weight, you have to eat less than you burn. I will say that I did not feel great while I was intermittent fasting. I tend to work out pretty hard, so I felt lightheaded and shaky most mornings because I had to wait to repair and re-energize my body after my workout. It wasn’t sustainable, and it wasn’t a diet that gave my body the energy and nourishment it needed to feel like my most confident and strong self. COUNTING MACROS This is my favorite way to help get your body back into shape because in my experience, this is the most doable for most people, and it makes sure you are getting all of the nutrition you need. Plus, time and time again, after each one of my babies, this has helped me lose weight and get my nutrition back on track. I found counting macros to be by far the best for results and quality of life. I don’t feel restricted because I can fit in my favorite foods, so I can be consistent for a longer period of time. As far as I’m concerned, a diet that helps you meet your goals, but also feels sustainable is the best. I also feel like I can adjust each day depending on what’s happening. Let’s say you’re going to a barbecue with a ton of delicious side dishes and things. You don’t have to just opt out because you’re on macros, you just need to readjust to help you hit your goals for the day. Related: Benefits of Macros vs. Paleo/Whole30/etc. MY TAKEAWAY Your body needs all three macronutrients (Carbs, Proteins, and Fats) to function properly and any diet that cuts those out is not healthy. Aside from these four diets, most other diets won’t make you feel great and are not sustainable! Even if a diet trend is somehow helping you lose weight, if you’re feeling bad, it’s not worth it, and you’re likely to gain it back. Remember that no matter how clean you’re eating, if you’re not operating in a calorie deficit, you won’t lose weight. If that’s not the goal, then don’t worry about that! Just focus on how healthy and happy your gut feels, and if at some point you want to lose weight or gain muscle, you can use the macro diet to make sure you are getting enough nutrients to help you build muscle and nourish your body.Have you tried any of these diets? Feel free to reach out to me on Instagram and let me know what your experience was like. And if you need help calculating macros and getting on track with a new diet, I’m here to help with my customized nutrition programs!
'The animals of the world exist for their own reasons. They were not made for humans any more than black people were made for
Here's my story about healing from adrenal fatigue while working as a Nutritionist to becoming a kickass wellness entrepreneur | Krista Goncalves
I get so many emails from my fellow endomorphs about what to eat and how to actually shed body fat, so today I want to share my endomorph diet plan.
Vibrant health from primitive diets? What is the Weston A. Price Foundation?
I’m excited to announce that I wrote another new book, The Carnivore Diet Handbook. This is the book I wish I had when I started my carnivore diet. I wrote The Carnivore Diet Handbook because I’ve been loving my experiences on a carnivore diet so far, and I wanted to share everything I’d discovered to […]
Find out what steps I took to stop my IBS naturally.
"Do I need to go on a gut-healing diet? Or is a traditional food diet enough?" This is a great question, and I get it a lot, most recently from Neala M. I'm answering it today, including giving you a bird's eye view of what each diet entails -- both the similarities and differences -- so you can choose the right path for you.
As a personal trainer for the past 15 years and a certified nutrition specialist, I’ve coached women through all of the popular diets and studied their risks and benefits, so I know what works and what doesn’t. Beyond science, I’m also a mom of four who has rebuilt after every baby and competed in bodybuilding competitions. I’ve personally tried all of these diets, and today, I’m going to give a breakdown of my experience with each one! So, between Paleo, Whole 30, intermittent fasting, and tracking macros, which diet gives the best results and why? PALEO Paleo is sometimes called the Caveman Diet because it’s all about removing refined sugars and processed foods from your diet. You’re trying to eat like early humans did with basic foods that offer a variety of nutrients, so your diet will consist of foods like these: Lean meats Nuts Fruits Vegetables Fish Eggs This is a great diet if you’re looking to repair your gut. When I did Paleo, I honestly felt amazing. My body was processing things correctly, I didn’t feel bloated from my meals, and I felt energized by the food I was eating. My gut was healthy and happy. But I didn’t lose any weight on Paleo, probably because I was still eating three meals a day with a vegetable and a protein, and counting calories and/or macros wasn’t part of my routine at the time. I wasn’t tailoring my diet to my own personal needs, and had no way to track how much my body was burning each day. WHOLE 30 Whole 30 is similar to Paleo in terms of what you can eat, meaning that you’re going to be cutting out a lot of processed foods and sugar. However, Whole 30 is generally meant to be a shorter-term diet to reset your system, while Paleo is designed to be long-term. Whole 30 vs Paleo Whole 30 is meant to be a short-term reset. Paleo is your new long-term diet. Whole 30 doesn’t allow any sugar. Paleo only eliminates refined sugars. After 30 days of Whole 30, you can slowly reintroduce foods and see what you’re sensitive to. With Paleo, you can have “cheat days” but you’re meant to follow it most of the time. Despite a few differences, I felt about the same during Whole 30 as I did when I was doing Paleo. My gut health was amazing, and I felt the impact of that cleaner eating every day. But just like with Paleo, I didn’t lose any weight on Whole 30 because the diet emphasizes protein-heavy meals (which can be calorie-dense as well). INTERMITTENT FASTING Intermittent fasting essentially means that you choose a window of time, usually overnight, to fast. A lot of people choose a 16:8 ratio, meaning that they fast for 16 hours and have an 8-hour eating window. So, most of the time, people who are intermittent fasting will cut out breakfast and eat an earlier dinner with no nighttime snacks. Intermittent fasting can have benefits as far as cell regeneration, but if you eat the same amount of calories fasting or not in a day, you won’t see better results just because you are fasting. Again, if your goal is to lose weight, you have to eat less than you burn. I will say that I did not feel great while I was intermittent fasting. I tend to work out pretty hard, so I felt lightheaded and shaky most mornings because I had to wait to repair and re-energize my body after my workout. It wasn’t sustainable, and it wasn’t a diet that gave my body the energy and nourishment it needed to feel like my most confident and strong self. COUNTING MACROS This is my favorite way to help get your body back into shape because in my experience, this is the most doable for most people, and it makes sure you are getting all of the nutrition you need. Plus, time and time again, after each one of my babies, this has helped me lose weight and get my nutrition back on track. I found counting macros to be by far the best for results and quality of life. I don’t feel restricted because I can fit in my favorite foods, so I can be consistent for a longer period of time. As far as I’m concerned, a diet that helps you meet your goals, but also feels sustainable is the best. I also feel like I can adjust each day depending on what’s happening. Let’s say you’re going to a barbecue with a ton of delicious side dishes and things. You don’t have to just opt out because you’re on macros, you just need to readjust to help you hit your goals for the day. Related: Benefits of Macros vs. Paleo/Whole30/etc. MY TAKEAWAY Your body needs all three macronutrients (Carbs, Proteins, and Fats) to function properly and any diet that cuts those out is not healthy. Aside from these four diets, most other diets won’t make you feel great and are not sustainable! Even if a diet trend is somehow helping you lose weight, if you’re feeling bad, it’s not worth it, and you’re likely to gain it back. Remember that no matter how clean you’re eating, if you’re not operating in a calorie deficit, you won’t lose weight. If that’s not the goal, then don’t worry about that! Just focus on how healthy and happy your gut feels, and if at some point you want to lose weight or gain muscle, you can use the macro diet to make sure you are getting enough nutrients to help you build muscle and nourish your body.Have you tried any of these diets? Feel free to reach out to me on Instagram and let me know what your experience was like. And if you need help calculating macros and getting on track with a new diet, I’m here to help with my customized nutrition programs!
So I'm a new fanatic of probiotic drinks, but this one--this electrolyte probiotic yumminess--is my favorite. Forever. And bonus: If you're looking for an all-natural alternative to soda for young ones around your table? Using maple syrup in drinks for kids has a lot of advantages. Read on for my favorite maple drink recipe and
When I heard about a diet that would help me loose up to 10 pounds in 3 days, I was intrigued and had to give it a try. Today I’m sharing what I learned from following the military diet and why I would definitely do it again!
Here is the guide to ketosis. The contents of this article can be located here . If you're currently wondering what on earth ketosis even i...
Proper preparation is always a good idea. That's especially true when you start something super important! Today I'm showing you how to get your kitchen ready for the GAPS diet.
Today I'm sharing a fun core workout packed with stomach exercises that helps flatten, tone, and tighten the tummy. The exercises in this stomach workout target the main core muscles and help slim down fat quickly. I recently got a nasty case of e Coli and salmonella. My stomach was uncomfortably bloated for weeks and couldn't wait to exercise my abs. I had to take antibiotics for 2 weeks, which didn't help anything... It is not fun feeling frumpy and bloated. Literally how I felt The exercises I'm sharing today are the first moves I did to flatten out
I wanted to stay fit throughout my pregnancy not only for myself, but because I owed it to my growing baby. So, I worked out for 5 days a week for an hour with 30 minutes of focus being on cardio and the other 30 minutes being on lifting weights. By keeping up this routine, […]
The Autoimmune Protocol e-book was created by Dr. Sarah Ballantyne, PhD to provide you with an accessible, practical-focused AIP resource.
True story: to freak me out and annoy me, my husband used to awkwardly rub my belly and in a disgustingly creepy voice whisper to me, "I'm gonna put a baby in there." It was the worst. But now we're actually planning on getting knocked up in 2015. I've talked a lot about preconception diets,
As a personal trainer for the past 15 years and a certified nutrition specialist, I’ve coached women through all of the popular diets and studied their risks and benefits, so I know what works and what doesn’t. Beyond science, I’m also a mom of four who has rebuilt after every baby and competed in bodybuilding competitions. I’ve personally tried all of these diets, and today, I’m going to give a breakdown of my experience with each one! So, between Paleo, Whole 30, intermittent fasting, and tracking macros, which diet gives the best results and why? PALEO Paleo is sometimes called the Caveman Diet because it’s all about removing refined sugars and processed foods from your diet. You’re trying to eat like early humans did with basic foods that offer a variety of nutrients, so your diet will consist of foods like these: Lean meats Nuts Fruits Vegetables Fish Eggs This is a great diet if you’re looking to repair your gut. When I did Paleo, I honestly felt amazing. My body was processing things correctly, I didn’t feel bloated from my meals, and I felt energized by the food I was eating. My gut was healthy and happy. But I didn’t lose any weight on Paleo, probably because I was still eating three meals a day with a vegetable and a protein, and counting calories and/or macros wasn’t part of my routine at the time. I wasn’t tailoring my diet to my own personal needs, and had no way to track how much my body was burning each day. WHOLE 30 Whole 30 is similar to Paleo in terms of what you can eat, meaning that you’re going to be cutting out a lot of processed foods and sugar. However, Whole 30 is generally meant to be a shorter-term diet to reset your system, while Paleo is designed to be long-term. Whole 30 vs Paleo Whole 30 is meant to be a short-term reset. Paleo is your new long-term diet. Whole 30 doesn’t allow any sugar. Paleo only eliminates refined sugars. After 30 days of Whole 30, you can slowly reintroduce foods and see what you’re sensitive to. With Paleo, you can have “cheat days” but you’re meant to follow it most of the time. Despite a few differences, I felt about the same during Whole 30 as I did when I was doing Paleo. My gut health was amazing, and I felt the impact of that cleaner eating every day. But just like with Paleo, I didn’t lose any weight on Whole 30 because the diet emphasizes protein-heavy meals (which can be calorie-dense as well). INTERMITTENT FASTING Intermittent fasting essentially means that you choose a window of time, usually overnight, to fast. A lot of people choose a 16:8 ratio, meaning that they fast for 16 hours and have an 8-hour eating window. So, most of the time, people who are intermittent fasting will cut out breakfast and eat an earlier dinner with no nighttime snacks. Intermittent fasting can have benefits as far as cell regeneration, but if you eat the same amount of calories fasting or not in a day, you won’t see better results just because you are fasting. Again, if your goal is to lose weight, you have to eat less than you burn. I will say that I did not feel great while I was intermittent fasting. I tend to work out pretty hard, so I felt lightheaded and shaky most mornings because I had to wait to repair and re-energize my body after my workout. It wasn’t sustainable, and it wasn’t a diet that gave my body the energy and nourishment it needed to feel like my most confident and strong self. COUNTING MACROS This is my favorite way to help get your body back into shape because in my experience, this is the most doable for most people, and it makes sure you are getting all of the nutrition you need. Plus, time and time again, after each one of my babies, this has helped me lose weight and get my nutrition back on track. I found counting macros to be by far the best for results and quality of life. I don’t feel restricted because I can fit in my favorite foods, so I can be consistent for a longer period of time. As far as I’m concerned, a diet that helps you meet your goals, but also feels sustainable is the best. I also feel like I can adjust each day depending on what’s happening. Let’s say you’re going to a barbecue with a ton of delicious side dishes and things. You don’t have to just opt out because you’re on macros, you just need to readjust to help you hit your goals for the day. Related: Benefits of Macros vs. Paleo/Whole30/etc. MY TAKEAWAY Your body needs all three macronutrients (Carbs, Proteins, and Fats) to function properly and any diet that cuts those out is not healthy. Aside from these four diets, most other diets won’t make you feel great and are not sustainable! Even if a diet trend is somehow helping you lose weight, if you’re feeling bad, it’s not worth it, and you’re likely to gain it back. Remember that no matter how clean you’re eating, if you’re not operating in a calorie deficit, you won’t lose weight. If that’s not the goal, then don’t worry about that! Just focus on how healthy and happy your gut feels, and if at some point you want to lose weight or gain muscle, you can use the macro diet to make sure you are getting enough nutrients to help you build muscle and nourish your body.Have you tried any of these diets? Feel free to reach out to me on Instagram and let me know what your experience was like. And if you need help calculating macros and getting on track with a new diet, I’m here to help with my customized nutrition programs!
"Do I need to go on a gut-healing diet? Or is a traditional food diet enough?" This is a great question, and I get it a lot, most recently from Neala M. I'm answering it today, including giving you a bird's eye view of what each diet entails -- both the similarities and differences -- so you can choose the right path for you.
I’m sure when you were diagnosed with Interstitial Cystitis you were handed a piece of paper that explained what not to eat and that was it. No follow-up, no one to talk to about diet.Maybe you joined an online forum, a Facebook support group, or simply internalized your struggle with no one to really understand or help guide you on your diet.Maybe you decided to do an Elimination diet yourself or cut out multiple nutrients such as gluten or dairy. Today, I wanted to discuss the 5 most common mi
