Posting for a reminder- even Nutritionist/Health & Wellness Coaches have to tweak and rework things in their food habits/life….

Okay… The eliminate/reboot (started about a week or so ago) changes to my eating have been eye opening and not easy…

So kudos to those that have food allergies and sensitivities….not that I didn’t think you all were rock stars before…

Since starting… I have realized that a few things I was consuming and have removed were affecting me more than I thought…

See I have PCOS and Hashimoto’s disease (autoimmune diseases)…

I have known with PCOS- low carbs, low glycemic foods, consume anti-inflammatory foods( ie tumeric etc), high fiber and high lean proteins along with avoid processed foods/refined sugars/fried foods…

Then there’s the Hashimoto’s…thankfully above fits this autoimmune disease food requirements with a few extras….
Avoid or eliminate- Gluten/grains (wheat, oats, rice, corn, quinoa etc), soy (soy milk, soy sauce, tofu etc) and whole dairy….ugh…

So currently I’m working on re-lowering my carbs for the PCOS/Hashimoto’s while eliminating gluten/grains…. I have to say I’m starting to feel better…didn’t realize how bad I was feeling due to my fall off the low carbs and now with being almost gluten free…need to read labels better ..sigh… I’m a work in progress with the last part…

Figure if I can continue and get this big hurdle jumped in the next 30-45 days… I’ll start on either the soy or the rest of the dairy components…

Fingers crossed… Hoping flare will settle down now and I’ll feel better enough to start exercising again soon..

IFM Building a Better Smoothie

Phytonutrient Smoothie Recipes

Brain Smoothie

Makes 1 serving (about 12 ounces)


1 cup blueberries

½ cup Concord grapes

1 cup dark leafy greens (e.g., arugula, collard, kale, spinach, etc.)

2 to 3 tablespoons extra-virgin olive oil (varieties such as pique, coratina, koroneiki, etc.)

½ to 1 teaspoon turmeric, ground n 1 medium orange, peeled (optional)


1. Place all ingredients into a high-powered blender. Pulse blender a few times, then blend until desired consistency is reached.

Cardio Smoothie

Makes 1 serving (about 12 ounces)


2 tablespoons whey powder n 1 cup green tea

½ cup blueberries (or 1 tablespoon blueberry seed nutritional powder)

½ cup raspberries (or 1 tablespoon red raspberry nutritional powder)

4 tablespoons pomegranate juice (or ½ cup fresh seeds)

½ cup watermelon n ½ small beet, cubed (or 2-3 ounces beet juice, or 1 tablespoon beet nutritional powder)

1-2 collard green leaves n Water, for taste and texture n Optional additions: kale, onion, cranberry, unsweetened cocoa powder, or grape seed powder (1 tablespoon)


1. Place all ingredients into a high-powered blender. Pulse blender a few times, then blend until desired consistency is reached.

Detox (Anti-Cancer) Smoothie

Makes 1 serving (about 12 ounces)


½ cup berries

1-2 tablespoon black raspberry nutritional powder (e.g., Botanic Innovations and other brands)

1 cup dark, leafy greens (e.g., arugula, broccoli leaves, collard greens, kale, watercress, etc.)

2-3 ounces carrot juice n 4 ounces green tea

1 to 2 tablespoons pomegranate juice n 3 ounces tomato juice n Water, for taste and texture


1. Place all ingredients into a high-powered blender. Pulse blender a few times, then blend until desired consistency is reached.

Inflammation Control Smoothie

Makes 1 serving (about 12 ounces)


½ cup blackberries or black raspberries (or 1 tablespoon black raspberry nutritional powder)

½ cup citrus or tropical fruit (e.g., tangerine, orange, mandarin, papaya, mango, guava, apricot, nectarine, etc.)

1 large collard green leaf n ½-inch knob ginger root, fresh

1 leaves kale, large

½ cup pomegranate seeds (or 2 ounces pomegranate juice)

1-inch knob turmeric root, fresh (or ½ teaspoon ground turmeric)

Water, for taste and texture


1. Place all ingredients into a high-powered blender. Pulse blender a few times, then blend until desired consistency is reached.

More Here- Building a Better Smoothie

Interesting article

I’ve always thought this and still do as I embark on incorporating a new degree in nutrition. Its also why I enforce with my clients that they know themselves and their availability to do certain things or not…that when I recommend something it’s not set in stone..its just an educated recommendation that may help… ultimately its up to the client to enact what fits…which isn’t going to be everything….

Even though I have time or at least my partner has the time, and we have money, resources along with my knowledge and skills etc….We still can’t meal plan like I recommend people to do for healthy eating, not completely anyways…we still have our issues when it comes to these aspects too…even as an upcoming nutritionist. It’s being human…

I have always thought it takes a special kind of person to successfully plan and prepare healthy food especially when time and resources are limited.

Article link below:

Sleep Care with Insomnia – Melatonin

It’s perfectly normal to have trouble falling asleep and/or staying asleep from time to time which is known as insomnia. However there are times when these sleep problems become more than once in awhile and can linger longer than normal due to a sudden life change or an increased amount of stress. For example, the death of a loved one, a car accident, loss of a job etc., can interrupt someone’s sleep pattern for about a week or two. Anything longer than a week or two becomes a chronic sleep problem.

What is sleep?

Well, there are two types of sleep–

      1. REM sleep which is associated with dreaming and rapid eye movement
      2. non-REM sleep which has 4 stages that go from light to deep sleep

(Pizzorno, 2016)

Each night a person will go through five or more sleep cycles that include both of the above mentioned types of sleep no matter their sleep pattern.

What determines when and how long we sleep?

So how do we know when to sleep and for how long– well, a person has a circadian rhythm or an internal sleep clock that determines a person’s sleep pattern. This 24 hour circadian rhythm or internal sleep clock is regulated by light, travel and social factors among various other internal aspects such as body temperature, hormones (melatonin) etc.

How much sleep do I need?

Now, that we know what sleep is, what determines when and for how long we sleep– we now need to know the amount of sleep a person should get nightly….right? Well, sleep lengths are unique to each individual and lessens as one increases in age. For example, most 1 year old babies needs 14 hours of sleep while an adult may need 7 to 9 hours of sleep. Women need more sleep than men and elderly adults sleep less at night and more during the day compared to those younger (Pizzorno, 2016). Even this information isn’t a “one way fits all” because some may need more or less sleep than advised above. It’s a matter of what makes you feel rested the next morning.

What to do when you can’t sleep?

There are numerous therapeutic sleep suggestions, behavior modification suggestions, and/or sleep aides available out there. However, only one will be discussed here and most know this sleep aide as Melatonin. It can be obtained over the counter in pill form with daily doses ranging from 0.5 mg to 5 mg at most local CVS or Walgreens. Sound familiar?

Did you also know that melatonin is a natural hormone that is produced in the pineal gland located in the brain? Did you also know that this hormone helps regulate a person’s circadian rhythm or internal sleep clock? How about that this hormone contains anti-oxidants and that it has free radical removing properties?

All questions stated directly above are true aspects about Melatonin…..and you are probably wonder what all that means and why do you need to know this?

It’s very important to understand a possible product that you may decide to use, especially one that is ingested. So by knowing that melatonin is naturally made in our bodies, it shouldn’t surprise you that most studies show the over-the-counter pill form is well tolerated and has little to no-long or short term adverse effects (Zizhen, 2017). That doesn’t mean there are no side effects and it doesn’t mean it’s regulated but that it’s overall safe for children and adults (Pizzorno, 2016).

Next, it’s important to understand what it will do, like it helps regulate a person’s circadian rhythm or internal sleep clock. So what does that mean?? It basically means that this hormone follows a similar pattern by increasing at night and decreasing during daylight hours. Hence, why it’s recommended to take the pill form at least one hour before bedtime or at night so that it can help with the onset of a person’s sleep time schedule. Research has shown that melatonin can decrease the time it takes to fall asleep and increases total actual sleep time especially those experiencing jet lag, insomnia etc (Costello, 2014). However, remember this can vary depending on each person.

Lastly, knowing that melatonin has anti-oxidants along with free radical removing properties is just as important. The reason for why it’s important is because “sleep is known as the anti-oxidant time for the brain” and during sleep “free radicals are removed” (Pizzorno, 2016). Another way to look at this is that when you are sleeping it’s allowing your brain to clean up and clear out harmful aspects that collected during waking hours. By allowing a person’s brain this much needed time it prevents neuronal damage and premature aging which occurs with chronic sleep deprivation.

Now that you know more about sleep in general and about melatonin you can make a sound decision if it’s something you may use or not. Ultimately this is not intended to give medical advice, make diagnoses, or hinder you from seeking care from a licensed medical professional. Please talk to your medical doctor for further information especially if you are unsure if melatonin is right for you.


Costello, R. B., Lentino, C. V., Boyd, C. C., O’Connell, M. L., Crawford, C. C., Sprengel, M. L., & Deuster, P. A. (2014). The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature. Nutrition journal, 13, 106. doi:10.1186/1475-2891-13-106

Pizzorno, J. E., Murray, M. T., & Joiner-Bey, H. (2016). The clinician’s handbook of natural medicine (3rd ed.). St. Louis, MO: Elsevier.

Zizhen X, Fei, C., William A.L., Xiaokun G, Changhong L, Xiaomei M, Yan F, Wei L & Fengchun Y (2017) A review of sleep disorders and melatonin, Neurological Research. Retrieved February 19, 2019 from

Asking for Assistance…

Nutrition Clinic I scheduling has began …

Three questions for you-

Are you interested in seeing what a session is like from the paperwork etc??

Do you know someone who may be interested??

Do you have time – for some paperwork and a 2 hour session– to help me become a better Nutritionist??

NEED 10 REAL PEOPLE for MOCK CLIENT CONSULTS for the upcoming Fall 2019 semesters…along with another 10 for spring 2020…

What can you gain from this 1 free educational only session?

Explore the current status of your health and well-being

Someone to listen to your goals and meet your unique needs educationally and non-judgementally

Empower you with an invaluable educational experience.

Please contact me with any questions or to schedule an appointment today- or if no email text me…

With Gratitude

From your local Clinical Online Intern Nutritionist with only 2 semesters to go…

***personal quote which also sums up why this program and field is so important to me…

“Personal health and wellness is interconnected with food, herbs etc,. it’s all very important to our well-being no matter our personal journey!”