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..

Will be posting a gluten free pumpkin bread recipe that was recently attempted 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:

Gluten-free Banana Bread

This experiment was a success…tasted just like Banana Bread with regular flour…woohoo! Finally can enjoy a favorite of mine without the gluten…

Cook time : 45- 55 minutes

400 degrees

Makes 2 loaves

Soy milk ½ cup

Sour cream ½ cup

Unsalted butter ⅔ cup

Eggs 2 eggs

Vanilla extract 1 ½ teaspoons

Mashed banana 1 ½ cups

Chia seeds 1 tablespoon

Salt 1 teaspoon

Splenda 1 cup

Brown sugar ½ cup

Gluten free all purpose flour 3 cups

Baking powder 1 teaspoon

Baking soda 1 ½ teaspoon

Once done baking…let Gluten-free Banana Bread sit and cool for 45 minutes to an hour…

Gluten-Free Toasting and Sandwich Bread

This is a work in progress… not quite bread like…. and if you bake gluten free bread at home you know what I am saying…

Will be trying again– anyone else try a gluten free recipe for bread??

Due to certain ailments really try to be gluten-free completely…Hoping to try again soon…

Prep: 20 mins

Bake:  40 to 50 mins

Total: 2 hrs 40 mins

Yield: 1 loaf


3 cups (361g) Gluten-Free Measure for Measure Flour

2 tablespoons (25g) sugar

1 1/2 teaspoons instant yeast

1 teaspoon salt

3/4 cup (170g) warm milk

1/4 cup (4 tablespoons, 57g) soft butter

4 large eggs


Place the flour, sugar, yeast, and salt in a bowl, or the bowl of your stand mixer. Mix until combined.

Using an electric mixer (hand mixer, or stand), on low speed, drizzle in the milk, beating all the time; the mixture will be crumbly.

Add the butter and continue beating until thoroughly blended.

Add the eggs one at a time, beating each in thoroughly before adding the next. Scrape the bottom and sides of the bowl, then beat at medium speed for 3 minutes to make a very smooth, thick batter.

Cover the bowl, and let the thick batter rise for 30 minutes.

Scrape down the bottom and sides of the bowl, gently deflating the batter in the process.

Lightly grease an 8 1/2″ by 4 1/2″ loaf pan or 9” x 4” gluten-free bread loaf pan.

Scoop the dough into the pan. Using a spatula or your wet fingers, form a dome down the length of the dough to make a loaf-like shape.

Cover with greased plastic wrap (or the reusable wrap of your choice), and set in a warm place to rise until the loaf barely crowns above the rim of the 8 1/2” x 4 1/2” pan, or comes to within 3/4” of the rim of the 9” x 4” pan. This should take about 30 to 60 minutes, depending upon the warmth of the kitchen.

Towards the end of the rising time, preheat the oven to 350°F.

Bake the bread for 40 to 50 minutes, until golden brown.