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My Story Archives · Page 9 of 13 · Rachel's Nourishing Kitchen

Category: My Story Page 9 of 13

My WELCOA Moment: A Day I Will Never Forget

Each of us has days in our lives that we’ll remember forever. 

Tuesday, March 31st was one of those days for me.

In February, I found out that I had been named the Top Health Promotion Professional in the U.S. by the Wellness Council of America (WELCOA).

I was overjoyed and shocked when I got the news and am pretty sure I didn’t stop smiling for about a week!

welcoa plaque

Doing the work that I do is rewarding in and of itself because I’m put in a position on an almost daily basis to impact people’s lives for the better and to give them hope that they can be well.

A super cool perk that was packaged with the award was a trip to San Diego to attend WELCOA’s annual summit, which brings together leaders in our field and serves as a source of inspiration, energy, and community each time I come.

On the second day of the summit, I had the privilege and opportunity of delivering an acceptance speech to nearly 400 of my peers, a once-in-a-lifetime experience.

welcoa stage

I had spent several weeks working on what I wanted to say, crafting the words based on inspirations that came to me first thing in the morning, on a run, after conversations with my dad, and even in the midst of reflecting on what other speakers shared during the conference.

Our message was essentially the same: Tell your story. Stories are powerful.

As Ryan called me up on stage, I was so present to that moment and just took in everything I could. You know you’re doing what you’re meant to do when you feel so alive and excited you could burst with joy, and that is how I felt in this moment.

I was humbled by the kind words complete strangers, colleagues, and industry leaders shared with me afterwards. Several people commented that I should speak at a future WELCOA conference.

Wouldn’t that be the coolest?! 🙂

I felt so overwhelmed with gratitude for being given this honor and so humbled that what I had to say meant something to and touched so many people.

Some people wait their whole lives to feel how I felt on Tuesday

At the beginning of this year, I declared that I wanted to FEEL five things:

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The experience I had at the WELCOA Summit gave me the opportunity to feel all of them at once.

I felt so alive

I can hardly put into words how incredibly special and meaningful this experience has been for me.

It was a feeling, a moment, and a day that I will never forget, and for that, I am grateful.

Do you want to bring health and wellbeing to your workplace? If you want to learn more about how I can help, including leadership training and interactive health and nutrition workshops, contact me at rachel@silbs.com.

Healthy Shamrock Shake {Paleo, Vegan}

My favorite St. Patrick’s Day memories were spent down in Savannah, Georgia during and after college over spring break.

Their annual parade is one of the biggest St. Patty’s Day shindigs in the South. It was a lot of fun, and Savannah is a beautiful city – definitely worth the trip if you’ve never been!

My friend Lindsay and I in Savannah for St. Patty's Day circa 2006

My friend Lindsay and I in Savannah for St. Patty’s Day circa 2006

It’s that time of year again – time for all things green and Irish. Time for some signature, seasonal food and drinks. One of my absolute favorite comedians, Jim Gaffigan, even gives the holiday a shout out in one of his hilarious skits:

“How are we supposed to know St. Patrick’s Day is coming up without the Shamrock Shake? Thank you, McDonald’s.”

McDonald’s isn’t my favorite, but I love minty foods as much as the next person (and celebrated just about every birthday of my childhood with a Carvel mint chocolate chip ice cream cake).

To help me make the most nourishing choices, so I can feel my best and most energized, I strive to follow a few food principles from Michael Pollan that simplify what and how to eat for optimal health. Here are 3 of my favorites:

  1. Avoid food products that have more than 5 ingredients.
  2. Avoid food products containing ingredients that a third-grader cannot pronounce.
  3. Eat all the junk food you want as long as you cook it yourself.

McDonald’s Shamrock Shake has a whopping 54 ingredients and as much sugar as almost three 20-ounce Cokes. And I’m pretty sure most third graders would have trouble pronouncing the word, “carrageenan,” one of the controversial ingredients in the shake.

The good news?

You can make a healthier, nourishing version yourself. This is a Shamrock Shake you could enjoy every day!

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Shamrock Shake

Try this upgraded version of the seasonal classic!

  • 1/4 avocado
  • 2 tablespoons hemp seeds (hulled)
  • 1 cup fresh baby spinach
  • 1/4 teaspoon peppermint extract (OR 3 drops peppermint essential oil)
  • 1/2 teaspoon vanilla extract
  • 2 Medjool dates (pits removed)
  • 1 cup unsweetened almond milk
  • 1 cup ice
  1. Blend all ingredients except ice until you reach a smooth and creamy consistency. Add ice and blend until everything is combined. Top with a dollop of non-dairy whip, if you’d like!

Try adding half a zucchini for a thicker consistency 🙂

I’ll have to tinker with it a little bit to get it to be more like a thick “shake” vs. a smoothie consistency, but if you’re looking for something green and minty to celebrate the holiday, try this recipe!

 

 The next time you’re craving a Shamrock Shake, make one yourself! 🙂

Happy St. Patrick’s Day!

shamrock shake1

From Under Armour to Belvedere Square: Jinji’s Inspiring Journey to Pure Chocolate Bliss

In case you missed the first post in this series about my favorite chocolates (and my #1 indulgence), click here. This post tells the story behind the chocolate and its inspiring owner and creator, Jinji Fraser!

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Born in Germany (her dad was in the military) and raised in Baltimore, Jinji grew up without any particular interest in food.

She credits her uncanny smell memory with many of her creative inspirations.

Her first food memory is one that she draws on a lot for inspiration and is a key part of one of her favorite treats – Chocolate-Covered Date Poppers stuffed with raw honey, crunchy cacao nibs and sea salt.

date popper

The inspiration? Honeysuckles.

As a child spending her summers in Alabama, she and her brother would spend hours lying by her grandmother’s endless chain link fence, interwoven with honeysuckles, pulling them off one by one and soaking in the sweet nectar.

Inspiration can literally come from everywhere […] Inspiration is everywhere all the time.

As we sat at the table during the interview, she saw a bag of popcorn lining the counter of one of the food vendors and told me it made her think about her new corn-infused chocolates and how they would taste different if she incorporated popcorn instead of corn flakes.

Her creative wheels are always turning; she’s open to being inspired.

Jinji’s start in the chocolate business came in a rather unexpected way.

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The Turning Point

After graduating with a college degree in Communication and Culture and completing her health coaching training through the Institute for Integrative Nutrition, she returned to Baltimore, eager to become a nutrition counselor and teach classes.

Her first corporate job after college was working at Under Armour. At that point, she had no inkling she would a) have her own food business and b) have anything to do with chocolate.

One of her roles at Under Armour was designing nutrition and fitness programs for kids with Living Classrooms, a non-profit organization based in Baltimore.

living classrooms

As she was doing that, she had her first “aha” moment:

You know what? I’ve gotta do food. This is what I want to do.

With nothing holding her back or tying her down, Jinji left her corporate job and went out on her own. She started organizing events around food and got connected to the local healthy food and chef community, including Daniela Troia, owner of Zia’s Café & Plantbar (another favorite place of mine at Belvedere Square).

The turning point in her career came one night during an event she had organized at The Black Olive that centered on creating a delicious raw food dinner to introduce people to that way of eating.

Throughout the night, Jinji kept stepping over a postcard that was turned over on the ground. Eventually, she heeded the urge to pick it up and flip it over (after all it was her event and she knew she should at least pick up the trash). The card was advertising raw chocolate workshops.

I can’t imagine what compelled me to actually look into this thing. This is totally not me to go do this thing.

But she did, and it changed her life and career forever:

I went to this workshop that wasn’t very good. It didn’t need to be good. All I needed was to see this thing, to see chocolate being made and to see that process of making it and the amount of work that goes into it. I just needed to see that. And once I did, I said, ‘This is what I’m supposed to do. This is what I’m going to do.’

Jinji has been “completely in love with chocolate ever since.”

Her father, Guy, who retired from the military after 38 years of service, came on to help her with the finances and logistical and administrative details.

Jinji and her dad

Jinji and her dad

He’s a big heartbeat of the business,” she says. He’s also a welcoming, friendly face. I always look forward to seeing and chatting with him when I’m looking for my chocolate fix 🙂

The Path

Like most successful people, Jinji’s path has not been an easy one. I asked her what barriers she’s faced in business.

“ALL of them,” she said.

Her greatest challenge was figuring out how to work with chocolate and turn it in to decadent and carefully crafted bites of bliss.

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Chocolate is so emotional. You have to get that in order to work with it […] It’s never the same from one day to the next. […] It takes on whatever energy you have. I swear it does. It knows how you feel, and it reacts to that […] When I was starting out, I don’t know that I really understood that. I thought it was just like candy, like everyone else does […] but I didn’t really get that there’s something much deeper to it than that.

When she first started, she would get stressed out trying to make the “perfect” piece of chocolate.

Eventually, she learned that if she was patient, wasn’t in a rush, took her time, and just loved the process of what she was doing, it was so much easier to work with.

melted hazelnut

I’ve found the same to be true in my career and life. When I feel like I’m forcing things to happen, it’s exhausting. It doesn’t feel easy. And often, it doesn’t feel quite right.

When I’m patient, enjoying the process and allowing myself to be “in the zone,” on the other hand, I feel alive, and I’m fully present and being the best and truest version of myself. I’m all of me, and things just flow. Whether I’m teaching a workshop, leading a cooking class, or speaking to a room full of people about WHY health matters, it comes easily to me, and I shine.

Think about what makes YOU feel most alive. What comes easily to you? What feels right and natural? Pay attention to that. Do more of it. Be open to what “ease” is trying to tell you.

The Future & “The Nod”

I asked Jinji what’s next and how she envisions her future, given the success she has had in such a short period of time since opening her business.

She wants to travel, see the world, and most importantly, connect.

I feel like enough people love chocolate that they could be connected by chocolate. I feel like enough people would be open to this world that I’m creating right now. There’s just so much happiness in it.

I really just want to travel. I want to get other kinds of inspiration. I want to taste things. I want to share with people the things that I’m doing. I want to keep teaching and doing workshops and talking to people and really just connecting people with chocolate.

chocolate class

But don’t worry, Baltimore, Jinji’s chocolates will always have a home here.

In some capacity, the chocolate will live on in Baltimore because I love Baltimore and I love what I’m doing here, but that’s not my story, that’s not the end of my story at all.

It is so much bigger than Baltimore. It has to be. It just has to be. I really have this dream of just seeing the entire world and all of the people out there […] I love what I’m doing. I love people.

Jinji loves what she does and is grateful for it.

I come and I make chocolate all day long. As bad as life could ever get, at the end of the day, I make chocolate for a living.

One of the greatest joys of her career has been meeting so many chefs and other people who truly love food, including her crew from Belvedere Square.

We have this saying, a couple of chef friends of mine: ‘At the end of the day, we do it for the nod.’ When someone eats something that we’ve made and they just nod, we’re like,

‘That’s the moment, that’s the thing, that’s why we do it.’

If you want to try Jinji’s chocolates, here’s where you can buy them, but to get the best of the best, visit her shop at Belvedere Square Market.

box of chocolate

Baltimore’s Best Chocolate {AKA The Purest Chocolate You’ll Ever Eat}

Dark chocolate and caramel have a special place in my heart.

When I was a kid, I remember going to Wockenfuss Candy in Baltimore with my mom and being treated to their dark chocolate caramels.

The buttery caramel would melt in my mouth, as the rich, dark chocolate shell cracked and coated my tongue.

As I’ve made changes to my diet over the past five years, I’ve still maintained a bit of a sweet tooth.

I’d be fine if I could never have chips or crackers again, but chocolate? I’d have a hard time with that one.

truffles

In most restrictive, “diet and deprive,” calorie-counting approaches to eating, chocolate has been pushed to the periphery and isn’t something most of us think we “can” eat if we’re trying to be well.

One of my goals in writing this blog is to share ideas for “upgrading” our diet to nourish our body and transform our lives.

For me, chocolate – PURE chocolate – is an integral part of a nourishing diet.

When it comes to chocolate, quality counts – all chocolate is not created equal. That’s what sets chocolate apart – the quality of the ingredients and how it’s made.

In the heart of Baltimore is one such chocolate maker, someone who pours her heart and soul into everything she creates.

She’s an artist, a scientist and an inventor. She and her team lovingly and intentionally craft each piece of chocolate, and as one of her biggest fans, it makes a difference.

I first tasted Jinji’s decadent chocolates about a year ago on a trip to Belvedere Square – my favorite place to spend time in Baltimore.

belvedere

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I was intrigued by the sign that read, Pure Chocolate by Jinji and grew even more curious as I saw some not so common flavor combinations: Chocolate Covered Date Poppers, Caramel Fudge, Hazelnut Fudge, Orange-Infused Truffles.

I could tell something was different about these chocolates and the person behind the counter.

One day, I introduced myself and quickly connected to Jinji, the friendly, vibrant creator of these chocolate joys.

We started talking about nutrition and food, and I soon learned that she graduated from the same health coach training program I completed in 2013.

jinji and dad

She had a passion for translating what she had learned about the health benefits of foods like raw cacao, coconut, fruits, herbs, and superfoods into an edible form.

She grew animated and passionate as she talked about her chocolate and about food in general – how so many of us make food this bad and forbidden thing.

And how we’ve given a bad name to something that can be so pure, beautifying, even nourishing.

Over the past year or so, I’ve made many trips to Jinji, always open to trying her latest creations but also staying loyal to my favorite staples like the chocolate-dipped caramel fudge, chocolate-covered date poppers (Medjool dates stuffed with raw honey, crunchy cacao nibs, and a pinch of salt and then enrobed in a thick dark chocolate shell), and pecan turtles.

The creamy caramel fudge!

The creamy caramel fudge!

Truffles galore! They're always so creative and decadent.

Truffles galore! They’re always so creative and decadent.

All of the chocolates are dairy-free, gluten-free and contain no refined sugar.

They’re raw, which means all of the antioxidant, nourishing power of the chocolate and other ingredients are left intact.

The quality of ingredients and low and slow nature of the process are what set Jinji’s chocolates apart.

Every single piece is made by hand with the highest quality ingredients.

If you’re a person concerned with purity in product, you’re getting the purest piece of chocolate you could possibly have.

She knows exactly where everything comes from, including her beans, which are sourced from growers in Ecuador, who she first met at a chocolate show in Paris.

cacao beans

I wanted to know who was growing our beans. I wanted to know that they were treated well. I wanted to know that it was a renewable resource in that area, that the ground was treated well.

After “tasting every single thing that sweetens things,” Jinji opted for a three-sweetener flavor profile, including mesquite for smokiness, lucuma for fruitiness, and coconut blossom for sweetness.

I asked her how she creates such a velvety, smooth texture to her chocolate.

“Low and slow” was her response. They put their ingredients in a stone grinder for nearly 24 hours and then temper it (alternate raising and lowering the temperature) to try to “coax out all of the flavors, all of the textures, everything that it’s capable of, bringing it to its full potential” before they put it into any molds.

The result? A rich and creamy, melt-in-your mouth bite bursting with flavor.

My new favorite is the peanut butter stuffed figs dipped in dark chocolate.

Pb stuffed fig

OH MY GOODNESS. You need to know about these figs.

Already a fan of what she was creating, I wanted to learn more about Jinji, how she got her start, how she was trained, where her passion and inspirations come from, and what makes her chocolate so different, so special, so incredibly delicious.

She was kind enough to sit down with me to share her story. After getting to know her and her chocolate better, I enjoy it even more than I did before!

I’m going to share with you Jinji’s journey. It’s an incredible story and one that I hope will encourage you to imagine what’s possible in your life, to start paying attention to everything and be open to its purpose.

If you want to try Jinji’s chocolates, here’s where you can buy them in Maryland, Virginia and DC, but to get the best of the best, visit her shop at Belvedere Square Market.

Creamy Rosemary Sweet Potato Soup {Dairy-Free, Paleo, Vegan}

Creamy foods are comforting and satisfying.

Since removing dairy products from my diet, I’ve had to get more creative about ways to recreate the silky texture that dairy provides.

soup

One of the best ways to do that is using cauliflower, one of the GBOMBS vegetables (AKA some of the best foods we can eat!).

These roasted garlic cauliflower mashed “potatoes” and this creamy caulifredo sauce are some of my favorite ways to use cauliflower to create creaminess!

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Because winter feels like it is never going to end here on the East Coast, I’ve been in hibernation mode and have been really into soups lately. I thought I would try blending cauliflower in with a soup to make it creamy and delicious without the downsides of dairy, so that’s what brings us to this recipe!

This soup is simple to make and uses basic ingredients that are easy to find at any grocery store or farmer’s market.

We used Japanese sweet potatoes, which is why the soup is white instead of orange, but any sweet potato will work.

Give it a try, and let me know what you think! 🙂

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Ingredients

Directions

  1. In an 8-quart stockpot, melt the coconut oil over medium-high heat.
  2. Saute onion, garlic and a 1/2 teaspoon sea salt and cook until soft, about 4 to 5 minutes.
  3. Add the sweet potatoes, rosemary, and vegetable stock and bring to a boil.
  4. Once boiling, add the cauliflower and cover the pot with a lid. Reduce the heat to a simmer until the vegetables are very tender, about 20 to 25 minutes.
  5. Turn off the heat and stir in the remaining 1/2 teaspoon sea salt and black pepper. Using an immersion blender or regular blender*, blend until very smooth.
  6. Return soup to pot and whisk in the maple syrup. Add more sea salt and pepper, to taste.
  7. Keep the soup warm over low heat until ready to serve. Top with fresh cracked black pepper and a few lightly toasted pumpkin seeds, if you’d like!

*NoteIf using a blender, vent it either by removing the lid’s pop-out center or by lifting one edge of the lid as you blend. Drape the blender jar with a kitchen towel. Blend the soup in batches, filling the jar about 1/3-1/2 for each batch.

My Trusted Health Providers & Top Resources to Help You Heal Your Body Naturally

If you missed it, be sure to check out my last post about the 8 Steps I Took to Heal My Heartburn and Acid Reflux Naturally after being on medication for almost ten years to suppress my symptoms.

Aligning myself with functional medicine practitioners has been the key to getting well and turning my health around. I truly believe that everyone can benefit from a more natual way of living that works alongside modern medicine. Finding natural ways to get rid of headaches, using big bongs and marijuana to help with stress and anxiety instead of pharmacutical medication, having a healthier diet and so much more can be done to help improve your lifestyle.

I have written about that aspect of my journey and functional medicine (including an awesome TED Talk!) in the past and offered this reflection in closing:

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I truly believe that because of what I’ve experienced in my own life.

As a follow-up to yesterday’s post about how I healed a decade of reflux, I wanted to share with you some excellent books, websites, and healthcare practitioners that have helped me and can help you move to the next phase of your healing journey.

1) Read a Book to Learn More

These are two of my favorite books on the topic of digestive health:

books

Think of Digestion Connection as more of a reference book than light Saturday morning reading material. Having said that, whether you’re dealing with reflux, diabetes or migraines, Digestion Connection is a great resource to have on hand to help you make sense of what’s really going on in your body and begin the healing process.

Dr. Lipski is one of the international experts on digestive health, and she is located right here in Maryland. Although she doesn’t take new patients anymore, she has a list of recommended nutritionists on her website that are spread out across the U.S. I’ve listed my favorite local (Baltimore-based) nutritionist below.

In Clean Gut, Dr. Junger explains digestive health, dysfunction and disease in a way that the average person can understand. He outlines how the digestive system works and how our digestive health is at the root of most illness and disease, even seemingly unrelated conditions like depression and asthma.

He offers guidelines for how to put yourself on an elimination diet and includes quite a few delicious recipes – several of which my husband Bill and I have tried and enjoyed.

Clean Gut's roasted kabocha and curried tahini sauce. SO good!

Clean Gut’s roasted kabocha and curried tahini sauce. SO good!

Another book that has influenced my thinking about disease and why we get sick in the first place is The Disease Delusion by Dr. Jeffrey Bland.

Every medical school should have this book as required reading. One of the underlying themes is a fundamentally different way of thinking about disease in the first place:

Our genetic inheritance tells us more about how we should live than about the chronic disease we are doomed to suffer. We are not doomed at all.

Dr. Bland’s approach focuses on taking away the things that are the problem (removing the tacks we’re sitting on!) and providing the things that are missing (giving our body what it needs to repair and heal).

diseasedelusion

2) Look Online

Here are some websites that contain great information about how to heal the “gut” naturally and address conditions like gastroesophageal reflux disease (GERD) as well as other chronic health concerns.

I’ve shared these links with dozens of other people who have come to me with questions about how I healed myself:

  1. Why You Have Reflux, Bloating, Gas and Burping and What To Do by Josh Gitalis
  2. 7 Steps to Reverse Acid Reflux by Dr. Mark Hyman
  3. 3 Simple Steps to Eliminate Heartburn & Acid Reflux by Dr. Mark Hyman
  4. 15 Natural Remedies for the Treatment of Acid Reflux and Ulcers by Dr. Joseph Mercola
  5. What Your Doctor Won’t Tell You About GERD by Dr. Amy Myers
  6. Get Rid of Heartburn and GERD Forever with 3 Simple Steps by Chris Kresser

3) Find a Doctor…& My Trusted Health Professionals!

If you want to find a healthcare provider who can help you consider ALL of the options for addressing reflux or whatever disease is troubling you and who can help you get to the ROOT of what’s going on in your body, search for a functional medicine practitioner near you using this link. Search by zip code vs. city. I find it works better.

Keep these things in mind:

  • Functional medicine practitioners may often recommend that you keep a Primary Care Physician (PCP) relationship for addressing other health needs, but they will be a fantastic complement to that doctor. Keeping your PCP within your health plan’s network can also help you order lab tests that may be covered through insurance but would otherwise cost more through an out-of-network provider.
  • Some participate with health insurance plans but some don’t, which means you will often have to do more than pay a $20 copay. Obviously, every health insurance plan is different – some of you may have a family plan, others may be in self funded health plans, the list goes on – so you will have to research what your policy covers and if your health provider participates or not. In other words, these practitioners are often “out of network.” I’ve found it to be cheaper to partner with them long-term, since I actually got answers and got better and, as a result, was able to stop seeing 5 other specialists who were very well-meaning but just helped me suppress symptoms. Call their office and ask if they participate with your insurance.
  • Ask what packages they offer. They may offer a certain number of sessions for a set fee, which often means not having to deal with insurance and have predictable payments. That can provide relief in and of itself.
  • Even if they are out of network, you can usually use FSA, HRA, HSA funds to pay for their services. You’ll just need to submit paperwork as you would for any other FSA/HRA claim.

top docs

Here’s my list of trusted professionals in the Baltimore area (pictured above in the order listed below):

  1. Dr. Mary Jo Fishburn (The first doctor I saw who did my nutrient testing and helped me on my healing journey. She is also an acupuncturist.)
  2. Dr. Janene Martin, Sunlight Natural Health (Naturopathic doctor who runs the clinic where my nutritionist, Kasia, works)
  3. Kasia Kines, Holistic Nutrition Naturally (My amazing nutritionist)
  4. Dr. Bill Rollow, University of Maryland Center for Integrative Medicine (My parents’ doctor)
  5. Dr. Gerard Mullin, AKA “The Food MD” (I’ve not yet met him but checked out his website and see that we align in our thinking about gut health.). He has written several books on digestive health that I want to check out, including The Inside Tract: Your Good Gut Guide to Great Digestive Health and has a new book coming out in June titled The Gut Balance Revolution.
  6. Nava Health & Vitality Center. Nava Centers are currently open in Columbia and Chevy Chase, Maryland and are opening soon in Rockville and downtown DC. Their approach combines the best of Eastern and Western medicine to help patients heal and optimize their health. Their leadership team and practitioners understand that the body is an interconnected system and take into account the WHOLE person, not just their overt symptoms. I’ve also been a guest blogger for them since last summer.

nava

There you have it! Those are the ways I’ve naturally healed my body and the additional resources I’d recommend you check out if you are tired of feeling frustrated about your health and about seemingly “normal” yet bothersome symptoms like reflux and want to start feeling better. Ultimately, having an excellent health insurance policy is a necessity as you never know when your health might take a bad turn. For this reason if you’re looking to compare insurance rates, it pays to shop around – visit Insurdinary.ca for details.

Disclaimer: I am not a medical doctor, and this information is not intended to diagnose, treat or cure any health condition. Rather it’s a reflection of what I have learned on my journey to heal my body. Never stop taking medication without consulting your doctor, as there can be negative side effects to doing so. If you have concerns about a particular health concern, including gastroesophageal reflux disease (GERD), I highly recommend seeing a health care provider who understands that there are and is open to trying alternative approaches to treating (and even reversing) reflux.

I want to hear from you! Have you had a physical healing experience that has transformed your health or life? Feel free to share your story below 🙂

How I Healed 10 Years of Heartburn & Reflux Naturally

It’s been almost two years since I filled my last prescription after taking a pill daily for almost a decade.

I was first diagnosed my sophomore year of college.

I had chronic acid reflux (more commonly known as heartburn or indigestion) and swallowed a pill daily to quiet my symptoms.

I was terrified to eat anything without taking my pill for fear of unbearable burning sensations in my chest or bloating and sharp pains in my stomach.

But what was the medicine actually doing to my body?

Why did I have reflux in the first place?

protonix

I kept my last filled prescription for Protonix, even though I never used it, as a reminder to myself of what I’ve done to heal my body

For years I didn’t think about it and didn’t ask.

Sure, I was “compliant” and took my medicine every day (sometimes twice a day), but I wasn’t getting better, and I hated that I depended on a pill to eat.

Over time, I learned that the medicine I was taking wasn’t helping me heal. All it was doing was masking my symptoms and keeping them quiet, so I could eat what I wanted and not change anything else.

It was actually harming me.

Lab testing over the past 18 months revealed that I had nearly a dozen nutrient deficiencies, including some pivotal to energy, immunity, and anxiety, like magnesium, Vitamin B12 and Vitamin D.

This, in spite of that fact that I was eating lots of plants and avoiding stuff like fried food, fast food, and processed and packaged food.

So, what was happening?

I learned that suppressing my stomach acid by taking pills was actually preventing me from fully breaking down food and absorbing nutrients.

The body needs adequate stomach acid to break down food, so nutrients can be absorbed.

My body wasn’t doing that properly, as I had shut off its natural ability to produce adequate acid by taking acid blockers every day.

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Despite the fact that my grandparents, aunts and uncles and mom had reflux, I didn’t think it had to be my genetic destiny. I believed something could be done.

I knew I didn’t want to be medicated forever, so I read several books (like the two below) and dozens of articles on the topic of healing reflux naturally and learned through experts in my health coaching program that there was another way.

My nutritionist also helped me get to the bottom of the issues I was having, and I am forever grateful to her for that!

books

I started making some changes and am happy to report I have been COMPLETELY OFF of my acid blocking medicine for almost two full years! 🙂

Below are the eight steps that work for me.

Disclaimer: I am not a medical doctor, and this information is not intended to diagnose, treat or cure any health condition. Rather it’s a reflection of what I have learned on my journey to heal my body. Never stop taking medication without consulting your doctor, as there can be negative side effects to doing so. If you have concerns about a particular health concern, including gastroesophageal reflux disease (GERD), I highly recommend seeing a health care provider who understands that there are and is open to trying alternative approaches to treating (and even reversing) reflux. I’ve shared my full list of links and recommended providers here but have also embedded links below:

1) Chew Your Food & SLOW Down

This might seem simple, but most of us don’t do it! Enzymes in our mouth help us start the digestive process. If we inhale our food, we bypass that step, which makes our stomach work harder to break down our food.

2) Drink Water BEFORE Not During Meals

When we drink liquid during a meal, we can dilute our stomach acid and fill up our stomachs too much, which can put pressure on the LES (lower esophageal sphincter). The LES is the muscle that prevents food from going back up our esophagus. Drinking room temperature water 10-15 minutes before a meal and only sipping water or warm tea as needed (if at all) during a meal has helped me. When we chew our food thoroughly, we don’t need as much liquid to “wash it down.”

3) Eliminate Trigger Foods.

For me and many other people, those foods were dairy and gluten. For others it’s things like coffee or fried food. Cheese, ice cream, milk, cream, yogurt, milkshakes triggered my symptoms the most. Every time I ate them, I felt like something was coming back up. This is not normal. I was embarrassed to talk about it because it was “gross.” Now, I know better, and I’ve found healthier ways to make (and enjoy!) those foods without dairy.

Gluten (the sticky “glue-like” protein in wheat, barley and rye) disrupts the healthy bacteria balance in our gut and can trigger inflammation and digestive irritation, like reflux. Cutting out gluten was key to reducing bloating, gas, and other symptoms that tended to come along with digestive conditions like reflux.

*Every recipe on this blog is dairy-free AND gluten-free, including dairy-free smoothies like this one…*

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4) Repopulate My “Gut” with Probiotics

The healthy bacteria in our digestive system (AKA our “gut”) need to be fed the right stuff to keep our body healthy and our digestion smooth. This is especially true for those of us who have taken countless rounds of antibiotics (yup!) and therefore repeatedly wiped out all of the bacteria in our gut – both the good guys and the bad guys.

Taking a probiotic daily helps me. I take one through my nutritionist that is specifically designed for people with sensitivities to gluten and dairy.

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5) Relax with Magnesium

Magnesium plays a key role in relaxing our muscles, including the ones in our digestive tract that can act up and send food and acid in the wrong direction. I was deficient in magnesium and started supplementing with it through my nutritionist, and it helped me tremendously. I would encourage anyone facing the same issues I was to add magnesium citrate powder to your diet so it helped me a lot.

6) Protect with Licorice Root

Adding soothing foods like licorice in the form of teas and tablets help to coat my stomach and protect it before and between meals. DGL tablets are one option for this and can work wonders.

This is the primary way my MOM was able to stop taking Nexium after being on it for about 12 years! My mom was taking Nexium for years because her friend had recommended it to her but she recently found out that one of the Side Effects of the drug is a 20-50% increased risk of developing fatal kidney disease. This obviously got alarm bells ringing so she knew she had to find a way to get off the medication. She and my dad both switched from their traditional doctor – who told them they were his “best patients” even though my mom still took daily reflux meds – to Dr. Bill Rollow. He helped my mom safely wean off of Nexium (this is SO important) and transition to a natural way, and she is now Nexium-free! She swears by these DGL tablets and takes one 15-20 minutes before each meal.

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7) Add in hydrochloric acid (HCl)**

(See important note about this below!). It turns out some people suffering from reflux have LOW stomach acid, not too much. Totally counterintuitive, right?? That was the case for me, especially after years of suppressing normal acid levels with daily medication. My nutritionist put me on a regimen of taking hydrochloric acid tablets (betaine HCl) with meals containing protein to get my stomach acid levels back up. This helped my body break down food into a form it could use to nourish and heal me and helped minimize symptoms like burping and bloating, which can be indicative of low acid. I make sure to avoid these 4 mistakes when taking HCl and have been closely supervised by my nutritionist throughout the process.

**IMPORTANT NOTE: SOME people with reflux symptoms have stomach ulcers, hernias and other bacterial infections, so it is CRUCIAL that you see a doctor for a proper diagnosis and not self-prescribe things like betaine HCl. I’m just sharing my story and what worked for me. A trained functional medicine doctor will be able to talk more in-depth about this option with you to determine if it’s the right path of treatment for your body.

8) Soothe with Aloe

Sometimes if I overeat or otherwise do something to upset my stomach, I like to have something on hand to “put out the fire.” For me, Aloe Force does that. Dozens of people have shared their testimonials about how this product has healed their digestive issues, including reflux. I’m not compensated by them in any way for saying this – I’ve just used their product and liked the results. It doesn’t taste all that great, but you can mix it in with water to dilute it.

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The quality of aloe is important, so not just any aloe (there are a lot on the market) will work. The most important thing my nutritionist told me about taking aloe is to avoid the ingredient “aloin” which can have a laxative effective and be damaging to the digestive tract. Aloe Force’s aloe does not contain aloin. I called the company to ask. I buy Aloe Force at MOMs Organic Market.

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Here are my top 3 resources for healing reflux naturally, including my favorite books, websites and local healthcare providers who ROCK! 🙂

PLEASE share this information with anyone you know who suffers from GERD, reflux, heartburn, etc. It may help them find relief from years of pain and discomfort!

Meal Planning Made Easy: Step 1…Get Inspired!

This is the first in a series of three posts about my top tips for meal planning. Planning our meals is one of the keys to eating healthy, saving time and money, and taking the stress out of mealtime!

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We have lots of priorities and commitments that demand our time, attention, and energy, but we only have so much we can do in one day.

It can be easy to let something like food slip into the lower level of those priorities, especially if we associate it with being stressful and having to do more work.

A recent study found that 85% of people said eating a healthy dinner was important to them, despite the fact that fewer than 50% were reaching that goal.

Easy healthy dinner idea!

Easy healthy dinner idea!

So, where’s the disconnect?

We’re not cooking...

But why?

Many people don’t cook because they don’t think they can, others rely on a partner who does all the cooking, some hate cleaning up the mess or say they don’t have time to cook, and most think going grocery shopping takes too much time.

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Let’s talk about time.

In 2013, the average American, regardless of weekly earnings, watched 2-3 hours of TV per day.

Hear me out on this one.

This isn’t about guilt, blame, shame, or condemnation – I’m never about those things on this blog. And I like watching Jimmy Fallon, The Voice, and Top Chef as much as the next person.

This is about taking a step back and being honest with ourselves. Here’s the reality:

If we want to have ENERGY, feel GREAT and be HEALTHY, then we have to make food a priority.

It’s not about having time, it’s about making time. Each of us has 24 hours each day – no more, no less.

The idea of meal planning initially SEEMS time intensive, but trust me, once you make it a habit, you will be amazed by how much money (AND time) you save, how much healthier you eat, and how calm and unstressful mealtime can become.

Remember, if food is what fuels and nourishes us throughout the day, and we want to feel energized, then taking ownership over what we eat by planning and preparing our meals is the #1 way to get there.

Inspired by The Kitchn, an awesome website for all things cooking, food, and tips and tricks, I want to share with you 3 keys to get you excited about meal planning!

  1. Get Inspired
  2. Get Organized
  3. Get To It

*Get Inspired*

1) Grab a cookbook! If you want to take the intimidation factor of meal planning and cooking down a notch, just use ONE cookbook to pull recipes from instead of spending hours searching online. Five Below often has great deals on Paleo and other healthy cookbooks.

Take Action: Here’s a post I wrote about some of my top picks for healthy & delicious cookbooks.

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2) Use recipe templates. The Environmental Working Group and a grad student from NYU have created two handy guides that you can use to find healthy recipes for breakfast, lunch, dinner, and snacks. What I like about templates is that they give us flexibility and can take some of the stress out of cooking for fear we will “mess up.”

Take Action: Click here to go to the full post I wrote about eating healthy on a budget to access the 2 FREE guides or click on the links below:

Good Food on a Tight Budget Recipes

Eat Well on $4/Day: Good & Cheap Guide

3) Pin It! If you like Pinterest (it took me awhile to warm up to it), that can be a great place to go for inspiration and specific searches.

Some of my top words and phrases to search on Pinterest are: “paleo,” “dairy-free,” “vegan,” “gluten-free,” and “clean eating” plus whatever ingredient I want to use or cuisine I’m in the mood for (i.e., Mexican, Indian, Chinese, etc.). Anything that is paleo or vegan will, by definition, be dairy-free, too (except butter, the paleo way of eating includes grass-fed butter).

Take Action: Click here to follow my boards on Pinterest!

pinning recipes

4) Make It FUN and follow a theme. Meatless Monday, Taco Tuesday, Wacky Wednesday (Viking Night – eat with your hands!), Take Out Fake Out Thursday (stir fry, make your own healthy pizza station, make your own salad station), Fish or Fiesta Friday, Souper Saturday, and Casserole or Crockpot-Style Sunday are just a few ideas to get you started.

Take Action: Pick ONE theme idea that appeals to you. Try it out next week and see how you like it!

Come back tomorrow as I share my top tips to help you “Get Organized” as well as my FAVORITE meal planning tool and how you can get it free for 30 days! 

Which of these ideas is most helpful to you? I’d love to hear from you!

Energy-Boosting Super Food Trail Mix

I made an announcement a week ago that I had been selected as one of the Top 10 Health Promotion Professionals in the country, and I was SO excited about it!

Well, I found out even more amazing news this week!! I WON the whole thing and was selected as the #1 Health Promotion Professional in the COUNTRY! Ahhhh! I seriously couldn’t believe it when I found out on Tuesday afternoon.

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The prize is an all expenses paid trip to San Diego for the WELCOA conference in late March AND I will have the honor of being called up on stage to be recognized and be given a few minutes to speak. I was so excited about it that I woke up yesterday morning and wrote what I want to say! I can’t wait.

Here’s the write-up that WELCOA put together about the award. I’m immensely grateful to have this recognition and the opportunity to share my passion and vision with more and more people.

All of my friends, family, coworkers, classmates, and mentors have been so gracious with their kind words this week. Thank you to everyone who has believed in and supported me. I couldn’t be happier!

I’ve definitely been feeling the love as we make our way into Valentine’s Day this weekend 🙂

What better way to celebrate than to share an energizing, beautifying, heart healthy trail mix recipe with you!

As I’ve shared in the past, one of the keys to eating for all-day energy is to make sure we are including a combination of protein + healthy fats + fiber into our meals and snacks.

It’s also important to include lots of nutrient-rich foods (foods loaded with vitamins, minerals, antioxidants, phytochemicals, and other health and beauty-boosting ingredients).

When our body has the nutrients it needs, we’re less likely to have cravings and more likely to maintain our health and weight.

trail mix

Today’s trail mix fits the bill. We make a batch at the beginning of the week, and it lasts us for about 2 weeks.

Most of the ingredients in this recipe (nuts, seeds, berries) are GBOMBS, an acronym for some of the healthiest foods we can eat – foods that fight inflammation, damage to our cells and fat storage. It also contains blood-sugar balancing cinnamon as a natural sweetener.

Check out some of the super awesome health benefits of this super food trail mix. Click the hyperlink for each ingredient to learn more specifics about why it’s such a super-powered food!

Pumpkin Seeds: Loaded with vitamins, minerals, fats, and protein that may promote heart health, immune health, help fight diabetes, and offer unique benefits for men’s prostate health and women’s relief of menopause symptoms

Sunflower Seeds: Good source of magnesium to calm your nerves, muscles and blood vessels; anti-inflammatory, heart healthy fats and vitamins; the detoxifying and cancer preventive mineral selenium; rich in compounds called phytosterols that promote healthy cholesterol levels.

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Almonds: Rich in the skin-beautifying, anti-aging antioxidant vitamin E and full of anti-inflammatory fats and phytochemicals (think, fight-o-chemicals!) that help protect our skin and our heart.

Walnuts: Cancer-fighting properties, promote heart health, contain powerful and protective antioxidants, aid in weight control, boost brain health, and help with blood sugar control in diabetics. Our heart health is something we should all take very seriously. Many people’s diets are poisoned with fast food and sugary snacks. Now more than ever, it is of paramount importance that people learn CPR. In fact, CPR training in Ottawa might help you master the skill.

Goji Berries: Known as the “longevity” fruit in China after being used in Chinese medicine for thousands of years, goji berries are truly a super food. They have been associated with vision and immune health, improved memory, and cancer protection. Find them cheapest at an Asian market or Home Goods. You can also find them in health food stores and on Amazon and Vitacost, but they are a bit pricy.

Cacao Nibs: Raw cacao contains more than 300 phytochemicals and more antioxidants than any other plant food. It’s loaded with compounds that are known to improve heart health, cholesterol, stress levels, and inflammation and naturally boost our mood and feelings of “bliss.” Raw cacao nibs are basically pieces of the raw cacao bean (where chocolate comes from). They are a bit bitter but have a nice crunch, so I usually eat them in a trail mix or sprinkle them on a smoothie.

Coconut: Check out this post about the health benefits of coconut. I wrote about it in my 11 Sweet Treat Pantry Essentials Post.

You can find all of these ingredients at Nuts.com!

super food trail mix jar aerial

Ingredients

1 cup raw sunflower seeds
1 cup raw pumpkin seeds
1 cup raw almonds
1 cup raw walnuts, chopped
1/2 cup goji berries or raisins
1/2 cup raw cacao nibs
1 cup coconut flakes, lightly toasted
1 cup roasted chickpeas (Nuts.com, The Good Bean, Biena and Chickpeatos are great brands!)
1 1/2 teaspoons ground cinnamon
1/8 teaspoon sea salt

Directions

Mix all ingredients in a bowl until evenly coated and store in a glass container in the fridge.

Recognized as One of the Top 10 in Health Promotion!

I AM SO EXCITED TO SHARE THIS NEWS!

A panel of wellness industry experts selected me as one of the Top 10 Health Promotion Professionals in the COUNTRY! EEEK!

I’m pretty sure I was smiling ear to ear the whole day yesterday when I found out 🙂

welcoa top 10

210 nominees applied for the award, 100 Health Promotion Professionals were chosen as the best of the best, and I made it into the top 10!

On January 29, 2015, less than one week ago, I was inspired to write this in my journal during my morning quiet time:

Something BIG is about to happen, and I’m ready for it. Bring it on!

I had no idea things would move SO QUICKLY or that a “big” recognition like this would be coming my way.

But if I’ve learned anything in the past 5 months from visionaries who make things happen – Vani Hari (the Food Babe), Meghan Telpner, and Danielle LaPorte – it’s that you have to OWN what you want in your life and pursue it with passion.

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Over the past 8+ years in my role as the Wellness Director at Silberstein Insurance Group, I’ve had the privilege of working with companies and their employees, guiding them to build healthier workplace cultures and teaching them how to eat for nourishment, energy, and vitality. A healthier workplace can promote great mental wellbeing as well as efficient work output. There is more here about this and what interest and input into a workforce can do for companies.

I get to share my story, what I’ve learned, and how I’ve healed and deliver a refreshing message of hope and inspiration that sparks people to make themselves and their health a priority.

Since setting my intentions this year about how I want to FEEL, I’ve been actively pursuing things that generate these feelings:

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When I’m speaking, presenting, teaching, cooking or writing, I feel those things. I come alive, get “in the zone.” and feel purposeful and “on fire.”

I am the best and most authentic version of myself, doing what I know I am meant to be doing with my life.

It’s an immensely gratifying feeling.

Yesterday, I had a special opportunity to feel fully alive as I spoke at the Carroll County SHRM‘s quarterly meeting about Creating a Culture of Health at Work to an engaged group of HR professionals and business leaders.

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Tomorrow I’m teaching my co-workers the tips and tricks to Meal Planning 101, and next Tuesday I’ll be visiting a client in Delaware to talk about Decoding Food Labels and Debunking Health Claims Hype.

At the end of the month, I’m leading a workshop at a women’s retreat in Gettysburg, Pennsylvania to share what I’ve learned about how to eat for energy, beauty, and optimal health. Click here to learn more about the retreat or to register.

With each of these opportunities, I feel more vibrant, connected, and radiant and clear about my life’s purpose.

I’m also working with my web designer to brand and completely revamp the look and feel of this website, and I can’t wait for you to see the unveiling in March! It’s going to be amazing 🙂

This has already been an incredible year, and I am SO grateful for your support, kind words, and encouragement. I look forward to sharing more delicious recipes, tips and tricks for healthy living, and inspirations to encourage you to go after what you want and be bold about what is truly possible in your life.

Here’s to 2015 – the year of being radiant and making great things happen!

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