The Truth About Heart Burn

It's not what you might think....

Did you know that most people who have heartburn, actually have TOO LITTLE stomach acid? You heard me right. In fact, the symptoms of hyperchlorhydria (too much stomach acid) and hypochlorhydria (too little stomach acid)  are the same. Any and all stomach contents allowed to migrate back into the esophagus can cause pain (heartburn) and damage to the esophagus, whether those contents are more acidic or more alkaline. Furthermore, "acid" reflux is but one symptom that you may or may not experience if you have low stomach acid. Others include bloating, indigestion, constipation, diarrhea, fatigue and weight gain.

For most heartburn sufferers, the issue with heartburn is  not all about acid production, as we are led to believe by pharmaceutical commercials and ads, as well as by our healthcare providers.  It’s also about inappropriate relaxation of the LES (the sphincter that separates your esophagus from your stomach), which should only allow food INTO the stomach FROM the esophagus—not the other way around.

What causes LES dsyfunction? 

LES dysfunction or relaxation can be caused by emotional stress, as well as physical stressors that cause inflammation, such as food allergies and sensitivities, high sugar intake, poor sleep, gut microbe imbalances, infections, autoimmunity, etc. Also, caffeine, chocolate, overeating and obesity (abdominal fat puts pressure on the stomach and causes the LES to relax/open when it shouldn’t) can contribute to LES dysfunction.
So, why even talk about stomach acid, if LES dysfunction is the root cause of heartburn? Well, because they often work together and share many of the same root causes--especially inflammation. Also, I'd like to point out that while most docs are not helping patients treat the root causes of LES dysfunciton and low stomach acid, they are also CAUSING more issues by inappropriately prescribing medications like Proton Pump Inhibitors and H2 Receptor Antagonists that further reduce/block essential stomach acid production. And since the advent of over-the-counter acid blocking meds, a lot of people are out there inappropriately treating themselves and putting themselves at risk.

Here's the issue: 
We need stomach acid to break down proteins and other food components, as well as to properly use nutrients like B-vitamins, calcium, iron and zinc. Reducing stomach acid causes nutrient deficiencies and therefore inflammation, leading to chronic disease over time. We are not only what we eat, but what we can DO with what we eat. 
Stomach acid is also our first line of defense against microbes in our food, preventing food borne illness from infections like salmonella, c. difficile ("C-Diff"), giardia, candida albicans, e.coli and more. Stomach acid is also crucial for breaking down food allergens. One study showed that 25% of subjects given a 3-month course of acid blockers developed food allergies or experienced worsening of pre-existing food allergies (FASEB J 2005; 19:656-8).
That said, don't just stop taking your acid blocking medication, whether it's prescription or over-the-counter. Seventy to 80 percent of those stopping acid blockers develop rebound hyperacidity. Trust me, you don't want feel that kind of burn.  Coming off of acid blocking meds should be done very slowly and with digestive support to help protect the lining of your esophagus and increase stomach acid production, if needed. You can certainly talk to your doc about the best way to do this, but don't be surprised if he or she doesn't know how to help you. Working with a Functional Medicine physician or nutritionist is your best bet.

**Remember that while coming off of the medication, you also MUST  treat  the root causes of LES dysfunction AND support your body's ability to make proper amounts of stomach acid. Otherwise, you'll just end up back where you started--with heartburn and other digestive symptoms and systemic issues. If you work with a Functional practitioner or Functional Nutritionist like myself, don't expect to just talk about your primary issue. Expect to have a look at how all of your systems are working together to create your current state of health. The Functional approach is about connecting all of the dots to support optimal vitality. 

7 Tips to Improve Stomach Acid Production and Stop Heartburn:

1. Eat in relaxed state. Try taking 5 deep breaths before you eat, and get into a state of deep gratitude for your meal (and anything else you’re thankful for). Avoid stressful conversation. Keep it light. Getting and staying relaxed actually helps to improve your production of digestive secretions.
2. Eat fermented foods, like kim chi, sauerkraut or fermented pickles, chutney or salsa with meals as a condiment. If these give you major gas and bloating, however, you may have a condition called SIBO (small intestinal bacterial overgrowth), which you will need to treat, preferably using a Functional Medicine approach.
3. Drink herbal teas like ginger, peppermint, chamomile or fennel throughout the day and after meals.
4. Eat real, whole, chemical-free food (and don’t destroy the nutrients  by using a microwave). Whole, real foods provide the nutrients your cells need to make energy, and the production of stomach acid is a very energy-intensive process. Chemical stressors (pesticides, herbicides, plastic derivatives that leach into foods, food additives, etc.) can drain your body of the necessary nutrients for cellular energy production. 
6. Take a magnesium supplement, such as magnesium glycinate or magnesium malate, at 300-600 mg per day, as magnesium is critical to the manufacturing of stomach acid, as it support energy production. Remember to take magnesium along with equal or up to double amounts of calcium.
7. Avoid inflammatory foods, which you can identify with an elimination diet. Inflammation impairs stomach acid production, and if you are inflamed you need to figure out WHY you’re inflamed. That’s one of the things I love about the Functional approach to healing—solving problems at their ROOT! An elimination diet is the best place to start. Now, not all elimination diets are created equally. I have my clients remove all potential inflammatory foods, PLUS gut irritating foods, so that we not only reduce inflammation in the gut, but irritation as well, so that the tissue actually has the chance to heal properly. I also simultaneously take them though my Functional Nutrition Gut Healing Protocol, and the elimination diet is only a part of that. Being thorough from the outset is more restrictive and takes more work, but it yields BETTER & FASTER results. And by results, I mean increased energy, minimal or no digestive symptoms, clear skin, weight loss, reduced or obliterated seasonal allergies, headaches and pain, restful sleep and more!

There is a lot that goes into healing your body to feel better, and it starts with healing your digestion--the root of all health. Healing your body also requires healing your emotional state by adopting new thought patterns and mindsets. This takes work, and I find it to be essential to the healing process, which is why I provide a unique combination of  Transformative Coaching and  Functional Nutrition.
If we don’t know how to say, “yes” to ourselves, and we always put our own needs on the back burner, how is that going to translate into good health and our fullest expression of living?  It doesn’t.

I know it can seem as though we have to choose between good health and being the best at our roles in life, but that is just not true.This is a dysfunctional belief pattern that you've learned and have accepted to be true. What if you could actually have everything you want? What if you could take the best care of yourself and support those around you, without anyone losing out or getting hurt? You absolutely can, and that’s what Transformative Coaching helps you to discover.

You can learn as much as you want about gut healing, functional nutrition, exercise, time management, meal planning and so on, but if you can’t find it within yourself to make the space in your heart and all areas of your life to lovingly apply the information, you may make changes for a short while and see some results, but they won’t last.  It’s the changing of your mindset and learning to listen to and honor your body’s (and your spirit’s) cues that makes it all stick.

As you can imagine, there’s no way I can teach you all of this in one or even a few sessions. That’s why I offer my Enlightened Wellness 90-Day Intensive. This program gives you the time you need to change your diet and develop the best way of eating for your unique physiology. It also allows for the consistent and expert guidance and support that you need to turn your health around and get unstuck in all areas of your life.

 In case you’re wondering, I don’t offer lesser programs, because I’m in the business of transformation. Transformation takes time and a deep level of readiness to not only make some big shifts in your diet, but in all areas of your life. Can you do this on your own? Some of you can, but most of you would be best served by a guide to show you the way, as well as to hold space for you. You need the right support and the right accountability to make this leg of your personal healing journey highly effective and transformative. Will you be totally transformed in 90 days? Listen, we’re never done growing and fine-tuning, but give me 90 days, and you will look back to yourself on Day 1 and see a very different person; and I promise you, you won’t want to go back to the way things were before.
If you’re ready to make the most of this opportunity we call Life, let’s take a no-strings-attached test spin with a FREE 30-45 minute Enlightened Wellness Clarity Session. The purpose of this session is to help you get clear on how you want to feel and why, as well as what’s holding you back, so that you can make an informed decision about how to get started on your healing journey. This session will also give us both a chance to explore how it feels to work together, with no expectations regarding the outcome.  All I ask is that you only schedule this session if you are already open to working together.

Remember--I don’t need clients. I want ideal clients, because the healing work that I do is not just about having a career or a livelihood. It is my life’s purpose. It is supportive of the way I want to feel when I wake up in the morning and when I go to sleep at night. So,if we’re not a good fit, or one or both of us isn’t fully on board, I won’t try to keep you. If we ARE a good fit, it’s still your choice.

Here’s to your Enlightened Wellness and being fully alive on all levels!

Health and Happiness,

Angie

My Professional Evolution Explained

I’ve been going through some major transformation these days in my business, and I’m sure that some of you who have been following me have noticed. It’s true that that I no longer do a la carte assessments or work on an as-needed basis. I now only work with clients who are ready to jump in with both feet, and get their Enlightened Wellness on, in my Enlightened Wellness VIP 90-Day Intensive. It's also true that my program has expanded to include lots more value, including functional lab testing, Transformative Coaching, supportive free gifts, and of course, I am always expanding my knowledge and education in Functional Nutrition. Along with that, my pricing has gone up as well. It’s been a long personal journey to get to where I am now, which includes being able to value my own services (and each person's transformation) at what they are worth. Thank you for being understanding of my professional evolution! Another change happening right now, is a name change. I’ve used the name Gourmet Healer for many years, and as I have broadened the focus of my practice beyond just food, I have come to feel that the name just doesn’t convey what I do as a holistic practitioner and coach. So, as you may have guessed already, the new name of my practice is Enlightened Wellness, which feels completely in alignment with all of the aspects of this beautiful healing-art that I am honored to share with you and with the world. In the coming weeks, you will also be directed to my new website when it’s ready. I can’t wait for you to see it! 

Health & Happiness,

Angie

5 Tips to Resolve Your Personal Energy Crisis

How's your energy level these days?

One of the top complaints I hear in talking with people, is low energy/fatigue. In fact, I can't recall a client who DID NOT list this as a major symptom. 

In our society, this is actually becoming the norm. I call it your personal energy crisis. It’s pretty much always a concern for people who approach me, and I know that there are a lot more people are out there struggling with this and other symptoms of dis-ease—they just haven’t yet made the connection between how they feel and their daily choices, OR they haven’t felt inspired to take charge just yet. How often do we just accept the way that we feel as normal, even when it’s SO not normal?

So, back to your personal energy crisis. What gives?

We can certainly blame poor sleep and caffeine addictions. There's no doubt that these are major players in the human energy crisis, but of course, we always want to know what’s behind the most obvious roadblocks in order to truly solve any problem. Behind poor sleep and caffeine dependence, we have chronic stress. Did you know that in addition to increasing stress hormone production, sugar cravings and belly fat, poorly managed chronic stress, both emotional and physical, also increases oxidative stress and inflammation? Oxidative stress is basically when you have too many oxidative/damaging compounds coming in (think chemical exposures, radiation, toxic waste from bacterial overgrowth in the intestines, etc.) and/or being made during normal metabolism, in combination with not having enough antioxidants and nutrients in reserve to keep the system in balance. This leads to cellular damage, and therefore, systemic inflammation. This oxidative stress and inflammation burns through what little antioxidants you do have in reserve and damages the energy producing parts of each and every one of your cells, your mitochondrion. Your mitochondrion actually create quite a bit of free radicals, or oxidizing compounds as part of their normal functioning, so if you are antioxidant-and nutrient-depleted, which is pretty common these days, these guys can become easily bogged down, and therefore, so can you. Now just imagine that on top of being “crazy busy” and stressed, and not getting enough good food, sleep, water and exercise in, you are regularly exposed to industrial chemicals from say, conventional personal care products, new furniture, a new car, a new mattress, home /work space renovations, plastic-derived chemicals from water bottles and other food and beverage containers. If you live in modern society, and you're reading this email, this is probably your life more or less, and you're likely exposed to all of these chemicals every second of every day—especially if you spend most of your time indoors. Your body’s chemical load is a major predictive risk factor for chronic diseases, and as you may have guessed, one of ways chemical exposures and toxic burden contributes to chronic disease, is by causing oxidative stress. You see, when the liver has more than it can handle, due to over-exposure and under-nourishment, oxidative stress ensues, and this is why so many people feel so depleted all of the time, even when they are making efforts to get more sleep, exercise and eat better. There a lot of angles from which we need to address oxidative stress, and that’s exactly what I do with my Enlightened Wellness VIP clients in our initial 90 days together. The cool part is, even though there are a lot of moving parts, it’s all rolled into a practical plan that feels pretty seamless.  

Do you have oxidative stress? 

If you have a chronic disease like Type 2 Diabetes, Heart Disease, High Blood Pressure, an autoimmune disease, Parkinson’s Disease, etc., you definitely have oxidative stress, which contributes to mitochondrial dysfunction and energy depletion. If you experience the following in any combination (the more symptoms you have, the more serious the level of oxidative stress and damage to your mitochondrion), you are also most likely experiencing oxidative stress.

Oxidative stress shows up as:

Fatigue/low energy; digestive issues, including Irritable Bowel Syndrome, chronic gas/belching/bloating, heart burn, chronic constipation and/or diarrhea; skin irritations, such as eczema, itchy skin, rosacea and acne; muscle and joint aches/pains; brain fog/spaciness/forgetfulness, anxiety, depression, mood swings; autoimmunity; headaches; and even weight gain or weight loss resistance, particularly in the abdomen. Now, you may be thinking, "How can we zap the oxidative stress & inflammation? What foods and supplements can help to lower oxidative stress and inflammation?" That's good thinking, and you'll definitely want to use these tools, but to truly solve the problem, we must also get to the root of it. That's what the functional nutrition approach is all about. It's not just about targeting symptoms, it's about giving the body what it needs to thrive and removing the things that are taxing the system. Now, this is similar but slightly different for everyone, and that's why an individualized approach is needed. And for each unique person, the best approach is made up of several strategies used simultaneously. That’s exactly what we figure out in the Enlightened Wellness VIP 90-Day Intensive.

Here are my top 5 tips for resolving YOUR personal energy crisis: 

These are some of the biggest factors that I see work every time for my clients, short of some tweaks for each individual. Remember--address these simultaneously, and you’ll get the most benefit.

1.) Remove inflammatory foods, caffeine, alcohol, added sugars and chemical food additives with an elimination diet. My clients get great results with the Autoimmune Protocol, which can be individualized and made practical for each person.
2.) Remove/reduce pathogenic microbial overgrowth in the gut and replenishing good bugs with probiotics and fermented foods.
3.) Reduce environmental toxin exposure by switching to natural personal care and cleaning products, using glass water bottles and food storage containers instead of plastic, using a water filter and air purification system at home and at the office, if possible. Reduce emotional toxins as well, which I address with my clients via Transformative Coaching. Start by spending less time with people who gossip and complain and more time with positive people who lift you up and inspire you to be a better person.
4.) Eat chemical-free/organic and local produce that is fresh and has been plugged into the soil as recently as possible, for nutrient retention and even some good microbes. Farmer’s markets and local Community Supported Agriculture, in addition to growing what you can, are great ways to keep your food local and fresh.
5.) This is a big one. Eat more greens! Get at least 3 servings of leafy greens each day, like kale, chard, watercress, spinach, arugula, salad greens, and even wild greens, like purslane and dandelion greens (make sure you know that these haven’t been sprayed with pesticides or herbicides). Greens are great for energy production, because of their chlorophyll content. New research shows that we don’t just make energy from glucose like we once thought. We also make it from sunlight, and from chlorophyll, the substance that makes plants green. If you remember from science class, chlorophyll is energy made by plants from sunlight. So, this tip is actually two-fold: eat more greens and get out in the sun on the daily for an energy boost. Additionally, the nutrients from a plant- and greens-rich diet, will protect you from the sun’s rays as needed. Now, I also want to let you in on a little secret supplement tip: In addition to eating your greens, you can also supplement with chlorophyll. Here in New Mexico, we have an excellent source of supplemental chlorophyll, made in Santa Fe, from locally grown greens. It’s called ChlorOxygen, by Herbs, Etc. I take about 2 dropperfuls per day in water, and I recommend that you do the same. Add a dropperful to at least 20 oz of purified water (preferably in glass). When you’re halfway done with your water, fill it back up. Keep doing this until the water is clear, and then add another dropperful, repeating this process. You’ll not only get more cholorphyll into your system this way, but more water, and that’s important energy-wise, as well!
I hope these tips inspire you to take charge of your health, in only the way that YOU CAN!

Now, raise your hand if….

       You are ready to resolve YOUR energy crisis and a whole lot of other symptoms at the same time.
       You are ready to make some BIG changes to get BIG results in your health AND your life.
       You realize that you need a guide to show you what to do to feel better AND keep you on track!
       You are tired of trying to do this on your own.
       You want to embark upon an experience that will change the way you see yourself and your health, so that you no longer have to TRY SO HARD to be healthy—YOU JUST ARE.

If you raised your hand, and you are ready to invest in yourself in order to maximize the quality of this life you have been blessed to live, I would LOVE to chat with you. Feel free to schedule a FREE 30-45 min Enlightened Wellness Clarity Session with me. No strings attached, but I do ask that you only schedule this session if you are serious about the possibility of working together, which means that you should read up on my philosophy and the Enlightened Wellness VIP 90-Day Intensive before you schedule.

I hope to talk with you soon…Here’s to YOUR Enlightened Wellness!

Health and Happiness,

Angie

Breaking Up with Bad Foods & Emotions: The Path to Enlightened Wellness

When you give something up, whether it’s a certain type of food, drink or even an emotion or a limiting belief, how do you do it? 

Do you go cold turkey and white knuckle it, fighting the cravings and inclinations with every fiber of your being? While that may work for some, I am going to be bold and say that for the vast majority of us,  giving things up in this way is not sustainable. It simply WILL NOT last. Regarding anger, the Buddha said, “Give up your anger completely”, and he went on to say that suppressing or denying the anger was not the way. Instead, he taught that we must seek to understand both the root and the fruit—the cause and the effect--of our anger, in order for it to dissolve.  I like this way of looking at giving up anything that is causing us harm, and this is the approach that I use with my clients. If you're constantly craving sweets and have low energy, we ask, "why?". We tune into what it is that your body and even your spirit is REALLY asking for. Maybe you need help slowing down to notice and respond to your hunger cues when they first arise. Maybe you also need help understanding how to choose foods and combinations of foods that regulate your blood sugar. Actually, there's no maybe. Those are the two main things we look at, in synergy with identifying the best overall eating plan for YOUR unique physiology. That means minimizing some foods, giving some foods up completely for a while or indefinitely and/or learning how to eat some foods in a way that doesn't leave you starving in 30 minutes. We also focus on the best foods to include, so that you don't feel deprived. That said, in my line of work as a Functional Nutritionist and Transformative Coach, I’ve talked to many a person who was not ready to give up foods, habits or attitudes that were harming them, in order to adopt new supportive ones. Many are unwilling to explore what might be harming them, for fear they will have to give up something that they hold dear. Even if that something is the cause of their suffering and a major roadblock to their best health and life. Most of these people that I'm referring to obviously never became clients, but a few did slip through the cracks. That was before I got clear on my own intention to facilitate true and lasting transformation and only work with clients who are ready for the level of transformation that I offer. 

If there's one thing I've learned along my journey, it's this: 
A person who is not ready to heal (physically and/or emotionally) has a hundred and one great reasons why they should keep doing what they’re currently doing, versus making a radical shift in their diet, along with creating the emotional and spiritual shifts that are needed for authentic healing.

If that’s where you’re at right now, that’s ok. We all have to spend some time in this space. My hope for you, however, is that you will find the courage to ask yourself what is causing your pain and what is the message that your body, mind and/or spirit are trying to convey to you about your needs. Perhaps your headaches, fatigue and bloating are your body’s way of saying, “Please feed me properly. Do the work to figure out which foods are best suited for me. Listen to and honor my cues.” And maybe your spirit is saying, “Let go of those harmful foods and thoughts. Learn how to say yes to yourself. Be open to exploration and new ways of thinking and being. It’s time to grow.”  

For those of you who are truly ready to heal and are just looking for the right guide to show you the way in, I would love to hear from you. 

I have space in my calendar right now for two highly motivated individuals who are ready for an enlightened approach to wellness and to life. If you are tired of feeling lousy, and you don’t want to just pop a pill (because that’s not going to get you to root of the issue, nor will it make you feel the level of aliveness that you know you are here to feel), and you are ready to play full out to heal both physically and emotionally, I am thrilled to offer you a FREE 30-45 minute, no-strings-attached Enlightened Wellness Clarity Session with me. The purpose of this session is to help you get clear on how you want to feel and why, as well as what’s holding you back, so that you can make an informed decision about how to get started on your healing journey. This session will also give us both a chance to explore how it feels to work together, with no expectations regarding the outcome.  I promise that you will ONLY benefit from this session! I don’t need clients. I want ideal clients, because in truth, the healing work that I do is not about having a career. It is my life’s purpose. It is in support of how I want to feel when I wake up in the morning and when I go to sleep at night. So, if we’re not a good fit, and one or both of us isn’t on board, I won’t try to keep you. If we ARE a good fit, it’s still your choice. I ONLY want to work with you if you want to work with me.

You should know that I only offer 90-Day intensives. That's because I'm in the business of transformation, and transformation takes time. My Enlightened Wellness 90-Day Intensive gives you the time you need to change your diet and develop the best way of eating for your unique physiology. It also allows for the consistent and expert one-on-one guidance and support that you need to turn your health around and get unstuck in all areas of your life.  In case you’re wondering, I don’t offer lesser programs or a la carte assessments or sessions. Like I said, I’m in the business of transformation. Transformation takes not only time, but also deep level of readiness to not only make some big shifts in your diet, but in all areas of your life. Can you do this on your own? Some of you can, but most of you will be best served by a guide to show you the way, as well as to hold space for you. You need the right support and the right accountability to make this leg of your healing journey highly effective and transformative. Will you be totally transformed in 90 days? Listen, we’re never done growing and fine-tuning, but give me 90 days, and together, we’ll get you further than you ever thought possible; and I promise you, you won’t want to go back to the way things were before.

I am putting this message out there today, because I know that a couple of you are ready and are expectantly awaiting your nudge. Here it is. 

Here’s to Enlightened Wellness and being fully alive on all levels!

Health and Happiness,

Angie

Staying in Gratitude

So often we get caught up in our busy lives and in worrying about getting all done. I don't know about you, but when I get caught up in the rat race, crankiness and chaos ensue. I start focusing on all of the ways that my day is going wrong and all of the ways that I could have been successful at accomplishing everything, IF everything had gone according to plan. IF my daughter had remembered to pack her homework folder. IF my son hadn't awakened so early. IF my husband would share the cooking a little more. When I get into that state, it's all down hill. I'm a firm believer in the Law of Attraction, and I believe that whatever vibe we're putting out there, we're going to get right back from the Universe. If we're cranky with everything life hands us, it's going to hand us a bunch of bad news. But if we're thankful for every breath, and we take time to slow down and see the beauty and the gift that every experience and encounter brings, then the Universe will reflect that back to us. I've experienced both scenarios, and I'd much rather experience the latter, wouldn't you?

How do you stay in gratitude? My method of late is a few minutes of inspirational reading at night, followed by a 5-10 minute meditation before drifting off to sleep. I also meditate before each client session. I attend a yoga and mediation class each week with my amazing teacher and guru, Aparna Levine (www.livingyouryoga.org). I practice the Law of Attraction by saying affirmations that match the experience I want to have, several times a day. I like to affirm my competence as a coach and practitioner, my ideal clients' ability to find me (yes, I've conjured your clicking!), the health of my body, divine guidance and so on.

If you're looking to get healthy or change your experience for the better, you must start with being grateful for and accepting where you are now. Gratitude and acceptance are the gateway to healing and transformation, and I invite you to practice these in your daily life! This is a big focus of my coaching and my life, and it works! I'd love to share this with you, and help you find your path to Enlightened Wellness. 

Check out this post on gratitude from Rachel Shieck, of Qoya. She's got some really wise words on gratitude that you'll love, and she shares how to conduct your very own shamanic gratitude ceremony, called a despacho. I love a good ritual!

Also, check out her free Qoya movement videos. They're short, easy and fun, and they're a great way to get your energy flowing and get into a positive space!

In Gratitude,
Angie

Cilantro Cashew Dip on Crunchy Jicama

Meet my favorite new crunchy, creamy, low-glycemic snack: Cilantro Cashew Dip on Crunchy Jicama. Have you ever had cashew cheese? It is so delicious, and very easy to make. For those of us with a dairy allergy or sensitivity, it's such a nice option. Even if you're ok with dairy, you'll still love it, and it can be flavored in a number of ways. Moving on, have you ever had jicama? I really appreciate jicama for it's prebiotic fiber. Prebiotics feed the good bacteria in your colon and keep them predominating over the pathogenic bacteria. And if you're fighting candida or are eating grain-free for any other reason, it's such a wonderful crunchy medium for dips like this one, as well as guacamole. I actually ate this with my lunch today and added nitrate-preservative-filler-free turkey (Organic Prairie). And for even more flavor and benefit, I added pickled/fermented beets for a tangy, sweet, probiotic punch! Who says you have to suffer to heal? Certainly not this nutritionist!  By the way, if you'd like to learn how to heal (that includes losing stubborn excess weight) in a way that is nourishing, not depriving, and that gets the root of your issues, read up on my Enlightened Wellness programs. 

Cilantro Cashew Dip

• 2 cups raw cashews soaked in filtered water for 2 – 4 hours (soaking is optional)
• 1/4 cup – 1/2 cup filtered water as needed for desired consistency
• 1/4 cup freshly squeezed lemon or lime juice
• 1/2 cup nutritional yeast (optional)
• 2 to 4 cloves fresh garlic minced (depending on preference)
• 1 tsp Celtic Sea Salt or Pink Himalayan Salt
• 2 Tbsp freshly chopped cilantro

1. Place the cashews, nutritional yeast, 1/2 of the water, 1/2 of the lemon juice, garlic and sea salt in the food processor and pulse until roughly blended.
2. Gradually add in more lemon or lime juice, garlic and salt to taste. 
3. Transfer the cheese to a bowl, and stir in the cilantro. 
4. To prepare the jicama, wash it well. To peel it, use a sharp chef knife to slice off the skin. Use a downward motion and just keep turning the jicama until you have all of the skin removed. Easy. Then cut it in half, and turn each half flat side down. Cut  into thin (or thick) slices. For larger, stackable pieces, turn the jicama half on its side, with the flat side facing the knife and slice.
5. This recipe makes a good amount of dip and slices, so you can snack on this for at least 3, if not more, days. A good serving size per snack is 1-2 TBSP of the dip with as many jicama slices as you like. This snack is rich in protein, healthy fat, fiber AND antioxidants. Eaten between meals, it will keep your blood sugar steady, which will also keep your energy, appetite and moods stabilized, setting you up for making nourishing choices at meal times. Enjoy, and feel free to play around with different herbs and spices to vary it up! 

The Sugar Kick: 7 Solutions to Ending Your Servitude to Sugar for Good

If you are tired of being a slave to sugar, and you want to enjoy delicious food without the fear, guilt and disappointment of overindulging, this workshop is for you. End your servitude to sugar by finding out why you crave it and what to do about it, once and for all.
If you're in the Albuquerque area, join me for The Sugar Kick: 7 Solutions to End Your Servitude to Sugar for Good, at Primal Athletics in Corrales.
When: Sunday, January 11, 2015, from 2-3:30 pm. 
Cost: Free for Primal Athletics members and $10 for non-members. 
Wondering if you should come? Check out this 3 minute video for the 7 Red Flags of a Sugar Slave. 

RSVP to Primal Athletics: (505) 726-4738

Your Microbiome and Your Weight

Want to know about what the universe within your gut is all about, and what issues you may be having as a result of an imbalance of microbes living there? Gut microbial imbalances can lead to many conditions, including autoimmune disorders and even weight gain/obesity. In fact, rebalancing the microbiome is a key aspect of the Functional Medicine 5-R Gut Restoration protocol, and it's one of the main reasons why the Functional Medicine approach works for just about everything! My new program, Lighter and Enlightened: The 90 Day Transformation, actually includes a 5-R Gut Restoration Protocol. Why? Because rebalancing your microbes is KEY to attaining not only the health you want, but the weight that you want (and keeping it that way!). There's all kinds of exciting research in this area, and I am thrilled to be coaching my clients toward success by helping them to apply this new, juicy knowledge. That's not to say that it's ALL physiological, though. We all know that there is a huge emotional and behavioral component to weight management, which is why I use the tried and true Transformational Coaching Method to address those aspects. We're really going all in here--Body, Mind and Spirit!

To learn more about the microbiome and how yours is affecting you, here is an excellent overview, loaded with links to credible resources on the matter, particularly regarding autoimmune disorders. This article is by Gary Rothbard, MD, and is posted on a website that I regularly contribute to, called AutoimmuneMom.com.  There is a new section devoted to the microbiome, where I will have an article coming out later this month on the Gut-Brain Axis and how it relates to autoimmunity.

Check out Dr. Rothbard's article here!

Here's to getting Lighter and Enlightened!
Angie

Coming back soon....Gourmet Healer Health Coaching!

This is it. I can't stay away much longer from one TRUE professional and personal passion--transformational health coaching. I've been on a coaching hiatus while my baby boy has been growing, but I've turned a corner in my thinking. I really can have the Functional Nutrition coaching practice of my dreams AND be a happy, healthy, present-- even hot-- mama! In a few weeks, I'll be rolling out some transformational health coaching packages, so get ready! If you are ready to go "all in" and transform not just your health, but your WHOLE self, you don't have to wait much longer. Stay tuned for more info in the coming weeks!

Why I Don't Use Tylenol (And What I Do Use)

One of my favorite evidence-based alternative medicine websites, Green Med Info, has an extensive list of abstracts on the potential dangers of Tylenol use, particularly in kids. The studies listed examine an array of risks, such as asthma, autism, hearing loss, ADHD (associated with use during pregnancy), blood cancer, toxicity and death. Check it out here. Granted, many of the studies are making associations and not necessarily concluding causation, but the evidence is compelling. Plus, I'm the kind of mom and practitioner who likes to err on the side of caution and reasonable doubt, especially when it comes to man-made, chemical- and sugar-laden "medicine" or food-like products. I steer away from these and opt for natural solutions and real food instead. There is certainly a time and place for modern medicine, but most issues, other than acute life-threatening illness or injuries, can be treated at home with diet, lifestyle and natural medicine. Many doctor visits and hospital stays can be prevented altogether by using natural solutions at the first sign of illness. It is up to each and every one of us to educate ourselves on how to use natural remedies, as well as diet and lifestyle as our everyday prevention and treatment, if we want to live a life of optimal health and fulfillment. As a Functional Medicine Nutritionist/Health Coach and essential oils enthusiast, I am passionate about teaching my clients and readers  how to use nature's gifts in order to keep themselves and their families healthy.

For fevers, the calmative, cooling essential oils like peppermint, lavender or Roman chamomile are excellent. I typically go right to the peppermint for higher fevers. For babies under 1 year, I recommend diluting 1 drop of lavender in 1 tsp of carrier oil, like Fractionated Coconut Oil. A good extra-virgin olive oil, almond oil or coconut oil works well, too. Apply the oil to the back of the neck and upper spine, as well as to the bottoms of the feet. Lavender is a gentle but widely effective oil, which is why it's great for an array of issues in infants, including infection. After 1 year, 1-2 drops of peppermint in 1 tsp of carrier oil can be used when needed, for babies 2 and under. For adults, the oil can be applied directly to these areas with no dilution, otherwise termed as "neat". These fever-reducing techniques work well, and at the very least, will take the edge off of a high fever, without completely shutting down this important defense mechanism. As far as I know, there are no associations between using therapeutic grade essential oils and any of the aforementioned issues associated with Tylenol use. In fact, essential oils work on many levels (body, mind and spirit) to make you healthier when you use them, rather than taxing your system and making you weaker and more susceptible in the long-run. And, of course, they also get the job done. That's my kind of medicine.

Always remember that in order for any treatment to work for you at its fullest potential, whether it be essential oils, acupuncture, massage, herbs, etc., you must be taking care of yourself on the most basic levels, including good nutrition and hydration and restorative lifestyle practices.



 Please do not hesitate to contact me with questions about how to use these essential oils in your everyday life.

Be well,
Angie

September Detox Challenge!

The 21-day Detox Challenge is a step-by-step, Functional Medicine-based detoxification program.

Participants will receive:

• Daily instructional support via e-mail
• Downloadable tools, including the Dietary Guidebook and Tracking Journal
• Weekly webinar calls with me, Deanna Minich, PhD, with special Functional Medicine guests
• Online support and Q&A led by Functional Medicine practitioners in a private Facebook group
• New expert speaker audio interviews on detox

The Detox Challenge starts September 4, 2014, and ends September 29. September is the new January! Now is the time to register and mentally prepare. There will be a few days in the beginning of the challenge to prepare and shop as well. This is a great way to start transforming your health or to continue on your path to improved and optimal wellness! I am taking this challenge, and I challenge you to do so as well. I encourage you to recruit your family, friends, church groups and other social groups to take the challenge with you. We know that when we surround ourselves with people who have the same desired outcomes, we create the conditions for inevitable success. 

The Detox Challenge is primarily a food-based detox, and is not about deprivation. It's about removing toxic foods and emphasizing foods that are known through scientific research to upregulate detoxification enzymes and support normal detoxification processes.  I highly recommend using doTERRA Certified Pure Therapeutic Grade Essential Oils to enhance your detox and manage stress. The citrus oils in particular, are excellent at helping to round up and clear out chemicals found in plastics and petrochemicals, which we are inundated with on a daily basis. Other oils can be helpful in getting you through any crankiness or food withdrawal symptoms, such as lavender or frankincense for calming and centering, and On Guard, black pepper or clove oil for breaking food or substance addictions. For more information or questions about the Detox Challenge, or if you'd like to set up a wholesale account in order to get the best pricing on doTERRA essential oils for your detox, emotional and everyday needs, please email me, at gourmethealer@gmail.com, or contact your doTERRA Wellness Advocate. I look forward to detoxing with you in September! 

Be well,

Angie

Angie King-Nosseir MS, RD, LD

doTERRA Wellness Advocate 68019

Integrative & Functional Medicine Dietitian 

Wild Mahi Mahi Ceviche

I was asked to a lunch date by my husband today, and instead of going out, I'm taking a homemade lunch to take to him at our indoor soccer arena. Now, we could go out for sushi, but I try to keep that to a minimum. We live in New Mexico, so I'm leery of the quality, especially when most restaurant owners can't tell me where their fish is from. The truth is, most sushi fish is farmed under who-knows-what conditions. That said, we love when we get the opportunity to visit coastal areas and seek out restaurants that are using freshly caught wild fish. That's not our typical reality, though. So today, I'm making Wild Mahi Mahi Ceviche that I purchased frozen and then thawed in the fridge. I'm a stay-at-home mom of a 14 year-old and 1 year-old, and I also work from home (can't put down my passion for nutrition education), so my days are packed. Luckily, this lunch takes no time to make, and it will be divinely healthy and delicious! 



Ingredients:
 1.5# wild-caught mahi mahi, diced
Marinade: 1/4 c raw apple cider vinegar, juice of 1 lemon and 2 limes, 1 tsp toasted sesame oil, 1/3-1/2c minced cilantro, 2 minced cloves of garlic, 1 small minced onion, 1 tsp ground cumin, pinch of ground cayenne, 1/2 tsp sea salt,  1 tsp fresh grated ginger. Also optional, diced mini cucumber, which I added today. 
Instructions:
Mix marinade and pour over fish in a flat-bottom glass dish. Marinate for at least 10 min, up to 10 hours. Fish will turn almost white when "cooked". serve with guacamole on a crunchy medium, like black bean chips or rice cake. Pair with a veggie, such as sautéed collard greens or mixed green salad! Talk about YUM! 

My Holistic Health Approach to World Cup in Brazil

Keeping my family and myself healthy for our trip to Brazil for World Cup has been top priority for me lately. I am fortunate to be a Functional Medicine Dietitian in that I have access to lots of great minds and resources. I just finished up Tom Malterre's Progressive Practitioner Coaching Program, and I got some great info as well as mentor-ship from him. This made me feel quite confident going into this trip, regarding my ability to do my best at keeping us all healthy and having what we need on hand. I also have a slew of therapeutic grade essential oils with me. Beyond food and supplementation, these gems really come to our rescue when issues arise.

In my travel medicine chest, I have mostly Thorne Research supplements. As a practitioner, Thorne is my go-to because they are the most pure and potent supplements I know of. I am very tuned into food sensitivities in the work that I do with my clients, so I only feel comfortable recommending supplements which do not contain food allergens, fillers, dyes and other excipients that might be counterproductive. As a health care practitioner brand, Thorne supplements are formulated based on scientific research and clinical data.

Of course,  I brought our multi-vitamins and minerals. That goes without saying. I also brought Meriva, which is a highly bioavailable curcuminoid complex, meaning that it contains the bio-active compounds found in turmeric in a form that is taken up by the cells very efficiently. As you might imagine, it is a powerful  anti-inflammatory. It is similar in effect to non-steroidal anti-inflammatory drugs (NSAIDs), without the damage to the liver and GI tract. In fact, curcuminoids have been found to contain prebiotics, which feed particularly anti-inflammatory strains of beneficial gut microbes. Now that's my kind of med--one that not only effectively deals with the issue, but makes you healthier in the process! I also brought Berberine, which is an herbal antibiotic. I just started using this one it in my practice in some clients to help eradicate small intestinal bacterial overgrowth (SIBO)/candida, and it can also be helpful with any type of infection, including "stomach bugs", which are a travel concern. Speaking of Montezuma's Revenge, we're also preventing this by taking Grapefruit Seed Extract (GSE) and digestive enzymes with meals. We're drinking from Brita filtered watered bottles, and when we do drink water at restaurants, we are protected by the GSE. Even (and especially) the baby gets a drop of GSE in water each day.

As far as the baby (Issa, who is 11 months), I would have to say that his front-line defense is being breastfed. Mother Nature is truly brilliant, and I am so thankful that I can give him antibodies to the potentially pathogenic bugs in his environment, while strengthening his system with beneficial microbes. That said, my eating well is crucial to the quality of the milk he receives. That means seeking out the best quality food before and during travel (all of the time, really!). Luckily, we are staying with family and renting a house during this trip, so we can cook. We also avoid fast food and highly processed foods and are choosy about restaurants. Although my Portuguese isn't perfect, I can spot preservatives, chemicals and dyes on an ingredient list! However, eating real food eliminates the need to do too much detective work. I do have some organic baby food for the times when food quality is questionable or not ideal for Issa. We also stay stocked with bananas, mango, avocado for him. My first-line of defense in the face of illness for Issa is hands-down, are essential oils.

We've already encountered a situation, which we seem to have nipped in the bud. On Saturday evening, Issa awoke crying and sneezed a huge amount of yellow mucous. After which, he could not lie down, and nursing was impossible, due to severe nasal congestion. He was also obviously feverish. I did not measure his temp, but watched him closely and read his body language and energy. I immediately gave him 2,000 IU of Vitamin D3 (I will continue this for a week and then go back to his usual 400 IU daily dose) and applied diluted (in fractionated coconut oil) Breathe and Lemon essential oil to his feet, as well as to his chest and back of the neck and kept applying throughout the night. I must also say that I did some heavy praying and reiki. The power of prayer and energy medicine (which to me are one and the same) have not only been proven anecdotally, but there is a growing body of research which shows their effectiveness. After several hours, he was clear enough to nurse and lie on his back to sleep. He continued to be congested and feverish on Sunday, although he was in good spirits and was able to nurse and nap. My husband and I stayed behind at the house, while our daughter and housemates toured Salvador, although we played with Issa outside quite a bit. I'm also a firm believer in sunshine, fresh air and nature as medicine!

Later in the evening, Issa woke up with a barking cough, which for a moment, stopped me in my tracks.  I read up on croup (which would have freaked me out, but I decided to remain calm and logical) and added some sandalwood to his essential oil protocol. We fed him a light dinner, had him breath in cold air from the freezer a few times and kept our room pretty cold for sleep. We could have done more, but after applying the sandalwood, we honestly did not hear the barking cough again. Today there is only a minor cough here and there, along with minor nasal congestion. Otherwise, he is all smiles, and so are we! Here's hoping we don't need to use anything else in our travel medicine chest from here on out, but it feels good to know that we have it all on hand. Tudo Bom!

The LAST Detox 4 Real of 2014

The LAST Detox 4 Real workshop of 2014 is Sunday, May 18, from 2 to 4 pm! I will be doing more workshops in 2014 of various topics, so check back often for updates. I am officially not taking new clients at this time. If you would like to access my expertise, come to my workshops and classes. Hope to talk to you soon!

Kale Detox Smoothie

In gearing up for my Detox 4 Real workshop tomorrow here in Albuquerque, I feel inspired to share a little food as medicine tip. Kale, a part of the cruciferous or brassica family of veggies, is particularly great for detoxification. Why, because it contains compounds which upregulate the production of liver detoxification enzymes. It's also chock full of antioxidants, which the liver must have in order to carry out detoxification processes. The lemon in the smoothie acts to further aid in alkalinization of your body tissues, reducing inflammation (an antioxidant sucker). Limonene, an antioxidant found in lemon and lemon peel, as well as lemon essential oil, acts to increase bile production. Bile carries toxins away from the liver for excretion, so it's important to be making enough! The fiber in the smoothie works to absorb the bile (and toxins) when they reach the colon, and move them on out. Give your liver and your taste buds a treat with this simple, but ingeniously healthy kale smoothie, courtesy of Dr. Michael Stone. Dr. Stone is one of the fabulous instructors of the Institute for Functional Medicine's Applying Functional Medicine in Clinical Practice course, as well as their Functional Nutrition Course. I have taken both, and I'm so excited to share what I have learned with YOU!

Papa's Kale Smoothie, by Dr. Michael Stone

6+ Kale leaves, chopped

½ - 1 Avocado

Avocados contain: Vitamin K, Vitamin C, Potassium, Folate, Dietary Fiber, B6 and Copper!

½ -1 Banana

Bananas not only help your smoothie have a deliciously creamy texture, but they contain only 109 calories per medium ripe banana. They are also rich in: Vitamin C, Vitamin B6, Potassium, Dietary Fiber and Manganese

1 Whole lemon (juice)

Lemons are such a fantastic source of vitamin C. They also help absorb the iron found in other foods, like kale!

Water to desired thickness: Add crushed ice if you wish

Blend it up for a tasty and nutrient dense treat!