Holistic nutritionist in San Diego, CA. Serving clients online & worldwide. Focused on gut health, hormone balance, fatigue and more. I help people live and eat in a way that truly feels good and nourishing for them through Nutritional Therapy.
I help people say “goodbye” to their physical symptoms through natural dietary and lifestyle changes in order to find a way of living and eating that truly feels good and nourishing for them, both physically and emotionally. I practice Nutritional Therapy with my clients, and I take an individualized and tailored approach to address each client’s specific needs. Nutritional therapists can help wit
Operating as usual
PALEO NO-BAKE COOKIE DOUGH BALLS 🍪🤤
These yummy desserts are egg-free so no need to bake — you can eat them right away! 😋 They are also free from common food allergens such as grains/gluten, dairy, and soy. So if you have any digestive issues or food sensitivities, these may be a good dessert option for you!
Here’s how I made them:
1️⃣ Gather all ingredients:
•1/2 cup almond flour
•1/2 cup cassava flour
•3 chopped dates
•1 tsp vanilla extract
•A few dashes cinnamon
•1/3 cup chocolate chips (I used @enjoylifefoods brand)
•1/2 cup chopped nuts (you can use whatever you want, but I recommend walnuts or pecans!)
•3 TBSP nut milk (I used cashew)
•*OPTIONAL: 1 TBSP maple syrup, if you prefer a sweeter flavor.
2️⃣ Mix almond flour, cassava flour, and chopped dates in a Vitamix or food processor until dates are well blended and flour has become fine.
3️⃣ Place flour in a large bowl and add vanilla extract, cinnamon, chocolate chips, chopped nuts, and nut milk. If you are choosing to add the maple syrup, add that now too.
4️⃣ Mix all ingredients together until it forms into a thick dough. Scoop spoonfuls of dough onto a parchment-lined plate. Place plate in the freezer for 5-10 minutes until firm. Enjoy!
**Keep these in an air-tight container in the fridge for up to 5 days or freezer for up to a few weeks.
Save this recipe to make these delicious desserts as a fun treat this weekend! 🤗
Healing your gut requires some dedication, consistency, and possibly lifestyle changes. BUT there are so many free things that you can start doing today that can make a HUGE positive difference towards your gut health! 💫
A lot of gut-healing comes down to nervous system regulation, as high stress will contribute to leaky gut and other digestive issues such as bloating, irregular bowel movements, gas, and nausea.
The gut-brain connection is so strong, you NEED to address and decrease your stress levels if you want to heal your gut. ❗️
Some free ways that you can do this include:
•Taking deep breaths 🌬
•Listen to binaural beats (these actually increase the alpha waves in the brain, which promote relaxation & decreased anxiety) 🎶
•Practice gentle movement that you enjoy 🚶🏼♀️
•Get some sunlight & fresh air ☀️
•Seek connection & community (laughing is HEALING!) 👯♀️
•Get sufficient, restful sleep each night 🛌
Another huge piece of healing your gut is food choices - both the types of food you are eating, and the amounts. Consuming highly-processed foods on a regular basis will contribute to leaky gut and will not aid in gut-healing.
Consume nutrient-dense whole foods that you enjoy. Some ideas include organic, grass-fed, pasture raised animal protein, eggs, wild-caught seafood, vegetables, fruits, nuts, seeds, and other healthy fats like avocado, olive oil, grass-fed butter, and coconut. 🥩🍗🥬🥑🥥🥦🍓🍌
You also must make sure that you are eating ENOUGH. I see under-eating so often in my practice, especially with women. If we are under-eating, that slows down our entire metabolism, gut motility, and puts extra stress on the body - which will make healing your gut so much harder. To heal your gut, you must be eating enough to keep the body going! Everyone is different in terms of their food intake needs, but be sure you are eating AT LEAST 3 balanced meals per day (with some protein/fat/carbs).
Save this as a reference to help you start incorporating these free tips into your life, and watch your digestion improve! 💚
GUT-FRIENDLY ORANGE CHICKEN 🍊🍗
I love Chinese food, but my body does not due to all of the vegetable oils, MSG, soy, and gluten that most restaurants add. So I created my own in the Instant Pot that is gluten, dairy, and soy free! This one turned out so good...I see lots of homemade Chinese food in my future 🤤🍱🍤🥠
Here’s how to make it:
1️⃣ Gather ingredients:
•3 lbs chicken breast
•1/2 chopped white onion
•4 TBSP orange zest
•1/2 cup fresh-squeezed orange juice
•1 tsp avocado oil
•2 tsp sesame oil
•3 TBSP fresh ginger
•1/3 cup coconut aminos
•1/3 cup rice vinegar
•2 TBSP arrowroot powder
•1 TBSP cool water.
2️⃣ Cut chicken breast into bite-sized cubes. Chop the onion, ginger, and garlic.
3️⃣ Set Instant Pot to “sauté” setting and allow to heat up. Add avocado oil. Add chicken and onion and sauté for 3-4 minutes, stirring occasionally.
4️⃣ Push chicken to the sides of the pot and add another drizzle of avocado oil and the sesame oil. Add the chopped ginger and garlic. Stir for one minute and then turn instant pot off.
5️⃣ Add a splash of orange juice to the bottom of the pot to “de-glaze” (AKA scrape off any stuck onions). Add the rest of the ingredients, EXCEPT for the arrowroot and cool water. Place lid on the Instant Pot and set to “Manual” setting for 8 minutes.
6️⃣ While this is cooking, whisk together arrowroot powder and cool water in a separate bowl until smooth.
7️⃣ Once Instant Pot has finished, release the vent for a quick release.
8️⃣ Open the lid and turn on the “Sauté” option again. Add the arrowroot mixture to the chicken and mix. Allow it to come to a boil, stirring often (this will thicken the orange sauce) for about 5 minutes.
9️⃣ *OPTIONAL: Adds a nice crunch —> If you have an air-fryer, I suggest transferring the chicken into the air-fryer (use a slotted spoon to keep majority of the sauce in the IP) and fry at 400 degrees for 5-7 minutes. Then mix the fried chicken back in with the sauce in the instant pot.
🔟 Top with sesame seeds. I paired this with a sauté of cauliflower rice with some carrots, corn, and peas. ENJOY! 🍽
There is a lot of talk these days about food sensitivities, so let’s break down what these are & why people have them! 👇🏼
Having a “food sensitivity” is NOT the same as a food allergy. Allergies can cause itching, hives, and even life-threatening anaphylactic reactions. A food SENSITIVITY is something that can happen when you eat a certain food, and then you don’t feel well after. 🤧
Some common symptoms of food sensitivities are…
•constipation or diarrhea
If you have food sensitivities, that means you have leaky gut - leaky gut is THE cause of these. ❗️
When food is properly broken down, our immune system considers it to be “safe”. But if our immune system notices anything out of the ordinary, it will identify it as an invader. With poor digestive function, food is too large as it enters the small intestine, which can open up the intestinal barrier (creating the “leaky gut”) and allow undigested food to enter the bloodstream. The immune system sees this as an invader, and reacts negatively to it. THIS is how a food sensitivity forms. The more leaky your gut is, the more food sensitivities you will have. 🥺
TBH, the majority of society has leaky gut these days, due to the high toxic burdens we encounter in our environment and our foods, as well as high-stress lifestyle. Luckily there are things we can do to heal leaky gut, improve digestive function, and eliminate food sensitivities - stay tuned for a post on how to fix food sensitivities! 💫
Share this with a friend that you know struggles with food sensitivities!
Have you ever experienced constipation?
A lot of people actually have, and don’t even know it. Here’s why:
Traditional medicine defines constipation as “less than 3 bowel movements per week.”
…Yes, I said per WEEK 🤯
Ya’ll. You should be having 1-3 bowel movements per DAY. According to functional methods of healing, less than 1 full, easy, bowel movement per day = constipation.
Therefore, SO many people are actually constipated and don’t even realize it. And I can guarantee that anyone who has 1-3 bowel movements per day feels better than someone who is only having 3 bowel movements per week.
Why is this important? ⬇️
Eliminating is the body’s way of removing toxins, metabolized hormones (that are no longer needed), and waste from the body. When we don’t do this on a regular basis, toxins are being re-circulated in our bodies.
Chronic constipation can lead to a variety of issues such as fatigue, hormonal imbalances, gut inflammation, and other digestive complaints like gas, bloating, and food sensitivities. When the bowels aren’t regularly emptied, the digestive tract is also more likely to experience an overgrowth of dysbiotic (bad) bacteria and/or yeast.
So we want to keep 👏🏼 those 👏🏼bowels 👏🏼 moving 👏🏼
If you’re been experiencing constipation for a while now, I recommend working with a practitioner to help you figure out the root cause of the constipation, and support the body back into balance.
In the mean time, here are some natural constipation remedies that can temporarily help:
•consume 1 TBSP of ground chia seeds + 1 TBSP of ground flax seeds per day
•drink some beet kvass
•eat 1 grated raw beet per day
•drink some plain aloe vera juice
•consume room temperature water throughout the day (at least half of your body weight in ounces)
•move your body daily
*Please note: these are just for short-term relief and won’t fix any underlying imbalances.
Share this with a constipated friend to help them out 💩🤪
The honest truth: Your health issues didn’t happen overnight, and healing them fully won’t happen overnight either. 👇🏼
I understand that as humans, we want instant results. It’s normal to want to feel better ASAP after implementing new healthy changes, especially when you’re devoting lots of time & effort into these! I totally get it.
But the truth is - symptom reduction takes time. True healing takes time. If you’ve been struggling with symptoms for years or even decades, it’s likely going to take more than a few weeks for you to feel better.
While I do have many clients that feel IMMENSELY better after just a few weeks of implementing healthy changes, it often takes *at least* 3 months of consistency to get to a solid place in terms of overall lasting improvements. For some clients it takes longer. For me personally, it’s taken years to finally feel GOOD (but keep in mind I spent over 25 years of my life struggling with various health symptoms).
Were there times that I wanted to give up and say “screw it” and just go back to eating and living the way I had been before I started my health journey? Yes. But as hard as it can feel to keep going, I knew that it would be even harder to live the rest of my life feeling like 💩 and struggling with digestive symptoms, hormonal imbalances, and fatigue every single day.
The point is: patience is key. Your body wants to help you heal, so give it the time that it needs to do so. You can still enjoy your life WHILE you are healing and improving. Trust the process. 🙏🏼
Save this post as a reminder for yourself on days that you feel like giving up. You’ve got this! 💖
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Food is the foundation of your health. I am a certified nutritionist (CN) with a deep passion for food! I help people gain optimal health through a non-diet, holistic approach toward weight loss, food sensitivities and detoxification.
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