5 Elements Coaching LLC

10/23/2025

Neuroscience just posted this a couple of hours ago, and it caught my eye immediately. As a Doctor of Clinical Nutrition, studies like this always pique my interest.

Here’s the thing — any diet that requires you to cut out entire food groups or go against your body’s natural chemistry is bound to have consequences eventually.

So, what did the study find?

In a mouse-model study, animals fed a ketogenic diet for an extended period (about 8 months, which would equal decades in human years) developed significant metabolic dysfunction.

Specifically:

They showed fatty liver buildup and signs of liver dysfunction, especially in males.
They also had trouble regulating blood sugar because the pancreatic β-cells (which release insulin) became stressed and impaired.

Some effects reversed when the diet stopped (a slight relief!), but the long-term implications were still concerning.

I agree with the caution that while mice aren’t humans, the findings suggest that long-term, ultra-high-fat / very-low-carb diets might carry hidden risks — mainly when used for weight loss rather than medical therapy (there is a difference).

Here’s the key — short-term results don’t always equal long-term health.

Our bodies aren’t meant to live in constant restriction or survival mode.

If you’ve tried keto or are thinking about it, it’s worth asking:

Is this truly sustainable for my body, my life, and my long-term health?

My takeaway: Listen to your body (and the science), not just the trends.
Sustainable health rarely comes from extremes.

Long-Term Keto Diet May Damage Your Body

A new study finds that the ketogenic diet’s short-term benefits may come at a long-term cost.

Researchers discovered that extended keto feeding caused fatty liver buildup and disrupted blood sugar control due to pancreatic stress.

Though some effects reversed when the diet stopped, males were particularly vulnerable to liver dysfunction.

The results call for caution when using keto as a long-term strategy for weight or metabolic management.

10/04/2025

Easy Healthy Crockpot Recipes
Everyone one loves a good Healthy Slow Cooker Meal, so I have rounded up some of the best and easiest crockpot dinner ideas to try for your next family meal! Crockpot Recipes | Chicken | Easy | Healthy | Vegetarian | Best | Easy Healthy Crockpot Recipes

10/03/2025

Couldn't have said it better...

https://www.facebook.com/share/r/1FZBgSDq1f/

08/27/2025

Malnutrition Myths You Need to Know

When most people hear malnutrition, they think of someone who’s underweight. But here’s the truth—malnutrition can happen at ANY size.

🚫 Myth 1: Malnutrition only happens when you don’t eat enough
✅ Reality: You can eat plenty of calories but still miss key nutrients your body needs.

🚫 Myth 2: If your weight looks “normal,” your nutrition must be fine
✅ Reality: Weight alone doesn’t tell us if your cells, muscles, and brain are nourished.

🚫 Myth 3: Malnutrition is only a problem in other countries
✅ Reality: Hidden hunger (micronutrient deficiencies) is common everywhere—even in the U.S.

🚫 Myth 4: More calories = better nutrition
✅ Reality: Calories give energy, but true nourishment comes from nutrient-dense foods.

🚫 Myth 5: Malnutrition only affects your body
✅ Reality: It also impacts your brain, mood, and energy.

Malnutrition isn’t about weight—it’s about nourishment. Instead of asking, “Am I the right weight?” try asking, “Am I fueling my body with what it truly needs?”

Share your thoughts below—I’d love to hear them!

08/18/2025

What does it really mean to be in a caloric deficit?

You’ve probably heard the phrase a hundred times: “Just eat less than you burn.” Sounds simple, right? Except it’s not that simple… and honestly, it drives me a little nuts when doctors or influencers say it without any nuance.

Here’s the truth:

👉 Cut calories too much, and your metabolism slows down.
👉 Hormones shift, making you hungrier and more stressed.
👉 Food quality matters (1,500 calories of chips isn’t the same as 1,500 calories of balanced meals).
👉 And most of us aren’t great at tracking intake or burn anyway.

That’s why extreme diets (like 1,200 calories or less) almost invariably backfire. Research shows about 98% of people regain the weight, and often more.

✨ The better way? A moderate calorie deficit (300–500 below what you burn), plenty of protein, strength training, and sustainable habits.

That’s why extreme diets (like 1,200 calories or less) almost invariably backfire. Research shows about 98% of people regain the weight, and often more.

💛More here - https://www.5elementscoaching.org/post/what-does-it-mean-to-be-in-a-caloric-deficit

08/12/2025

https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2836527?utm_source=facebook&fbclid=IwQ0xDSwMIJN1jbGNrAwgkwmV4dG4DYWVtAjExAAEeMauh1gOlOVHgAHOWP6YP9VhyO_fQZYicmD3iaPgz9SgBmgJ2MkTVPx0xmuI_aem_NPazlb1CGf-KsPckW3x6oA

This JAMA Internal Medicine Patient Page describes how glucagon-like peptide-1 (GLP-1) receptor agonists work and what behaviors to adopt while using them.

08/07/2025

🌟 Too Good to Be True? 🌟

Have you ever come across a supplement, workout, or diet that promises instant results with zero effort?

🚩 “Lose 10 lbs in a week!”
🚩 “Only 4 hours of sleep needed with this hack!”
🚩 “One pill to cure fatigue, anxiety, and inflammation!”

As a Clinical Nutritionist and Researcher, I can tell you — if it sounds too good to be true, it usually is.

✨ Real wellness isn’t about shortcuts. It’s about evidence-informed, sustainable practices that honor your body, your journey, and your truth.

Want to know the red flags to look out for?

Read the full post here-- https://www.5elementscoaching.org/post/when-is-it-too-good-to-be-true-how-to-spot-health-and-wellness-red-flags

Have you ever tried something that seemed too good to be true? What happened? Let’s talk about it.

07/25/2025

Chocolate Treats You’ll Actually Want to Eat (and maybe not share 😉)

Let’s talk REAL dessert.

Not the kind that spikes your blood sugar or leaves you feeling blah...
I’m talking about nourishing, fudgy, feel-good chocolate that satisfies cravings and supports your wellness goals.

Say hello to your new favorite duo:

🥑 Chocolate Avocado Pudding – 5 minutes. One blender. Super creamy. Rich and smooth with ZERO dairy or refined sugar.

🍠🍌🥑 Fudgy Chocolate Brownies – Choose your base: banana, sweet potato, or avocado. These brownies are nutrient-dense, naturally sweetened, and so fudgy you'll want to hide them from your family (don’t worry, we won’t tell).

✨ Bonus: Combine the two for a decadent brownie sundae situation that feels indulgent but fuels your body with real, whole ingredients.

At 5 Elements Coaching LLC, we believe that dessert should be both delicious and empowering.

🧾 Want the full recipes? Go to the full blog post here- https://www.5elementscoaching.org/post/two-chocolate-treats-you-ll-want-to-share-or-not

07/19/2025

Significant Changes Are Happening at 5 Elements Coaching

After more than a decade of building 5 Elements Coaching, LLC, I’m stepping into a new chapter—one that’s rooted in purpose, sustainability, and community.

This shift hasn’t been easy. This work is deeply personal. However, as I’ve grown into roles as a professor, clinical researcher, and mentor, I’ve realized that the systems I was using no longer align with the vision I’m working toward.

So… we’re evolving.

Here’s what’s happening:

Streamlining systems for more clarity and ease
Expanding speaking opportunities (looking forward to this!)
Continuing to serve in the mental health space where this journey began for me, while expanding for the team
Building community-based programs that don’t rely solely on 1:1 work

Sprouting Nutritionists & Coaches™ (SNC) is now fully integrated into 5 Elements Coaching—offering mentorship and CNS support in a more scalable, group-based format.

The Integrative Synergy Research Collaborative™ (ISRC) will stay separate and continue to grow as a hub for research, collaboration, and education.

This pivot isn’t about doing less.
It’s about doing what matters most—and doing it in a way that protects our energy, our joy, and our mission.

If you’re also walking the line between purpose and burnout, I hope this reminds you: you’re allowed to shift. You’re allowed to grow.

Here’s to building something meaningful without burning out in the process.

07/11/2025

Exciting News from 5 Elements Coaching, LLC

I’m thrilled to share that I’ve officially partnered with Berry Street—a leading virtual platform offering insurance-covered nutrition therapy—to expand access to evidence-informed, client-centered nutrition care.

As a Doctor of Clinical Nutrition, Certified Nutrition Specialist, and Board-Certified Health & Wellness Coach, I’ve seen firsthand how financial barriers and limited access keep people from receiving the support they deserve.

This partnership changes that.

What this means:
✔️ 1:1 virtual sessions with licensed nutrition professionals (including me!)
✔️ In-network with 100+ insurance plans (Aetna, UHC, Cigna, BCBS, and more)
✔️ $0 out-of-pocket for most clients
✔️ Support for IBS, PCOS, diabetes, disordered eating, weight concerns, GLP-1s & more
✔️ Personalized AI-assisted meal plans, chat support, and progress tracking

Berry Street’s mission aligns deeply with mine: accessible, sustainable, root-cause nutrition therapy that honors the whole person.

If you're ready to take the next step in your wellness journey—or refer someone who is—you can learn more or check coverage at: 👉 www.berrystreet.co

Here’s to making high-quality, personalized nutrition support more accessible for everyone.

07/05/2025

Blood sugar... cortisol.... hormones...things that can affect a person and their health journeys...

Understanding your body helps with this...

https://www.npr.org/2025/07/03/nx-s1-5448849/glucose-blood-sugar-diet-weight-loss?fbclid=IwY2xjawLVSzhleHRuA2FlbQIxMQABHpQKQa4gDc0ngnWGdTzk1Ur9kzkEeqtLK7O9_7PKBWI_Ypbv-ZgEcKB20la-_aem_E7s0XcQEa9rQ4Z27GP-8Qg

After a meal, some people experience high spikes in blood sugar followed by crashing lows. This can cause fatigue, anxiety and trigger overeating. Learning how to manage your blood sugar can help.

07/04/2025

Happy 4th of July!

As we celebrate today and head into the weekend, I would like to share something.

I recently came across a post from a medical professional that really concerned me—it focused heavily on restriction as the key to better health.

But here’s the thing…

We’re seeing weight trends shift downward, not upward —something professionals are particularly concerned with. More importantly, are we looking at the rise in disordered eating or eating disorders, especially during times of chronic stress, food insecurity, and a culture that moralizes food choices?

Here’s what I share with clients and colleagues all the time:

Eat the food. When we feel restricted or deny ourselves permission, we tend to obsess, “eat around” it, or consume it with guilt and shame.

Make the memories. When we’re too focused on what’s on our plate, we miss the joy of being present with the people we love.

Choose what feels good for YOU. If your choices leave you feeling energized, clear-headed, and grounded, that’s your path.

✨ Want the bun? Eat the bun.
✨ Want a soda? Drink the soda.
✨ Feel like moving your body? Take the walk—but not because you need to “earn” your food or punish yourself for enjoying it.

Let’s stop making food something we have to earn.
Let’s shift the conversation from restriction to nourishment.

When we focus only on weight, especially through the lens of control, we risk normalizing disordered behaviors in the name of “health.”

True health is personal. It’s about energy, connection, digestion, mood, access, and trusting your body.

So today, and every day, let’s stay curious—not just about outcomes, but about how we’re being told to eat… and how it makes us feel.

Wishing you a joyful, nourishing holiday! ❤️🤍💙