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Vampire Slayer Pizza – AIP & Paleo Friendly

April 20, 2020 by Marla Leave a Comment

Vampire Slayer Pizza Header

You probably already guessed that this pizza is loaded with garlic, huh? I could have called it “Garlic Chicken Pizza” but that’s not nearly as much fun!

Benefits of Garlic

Garlic is a member of the onion family and has potent medicinal properties.

Garlic is known to help reduce blood pressure, improve cholesterol levels and support the body’s protective mechanisms by preventing oxidative damage.

Traditional cultures have known about garlic’s immune-boosting properties for centuries. It’s a magnificent herb to include in your diet, especially during cold & flu season.

The compound allicin is responsible for these benefits but unless you prepare your garlic properly you lose the benefits!

How Allicin is Formed

Allicin is made of two compounds: a protein fragment called alliin and a heat-sensitive enzyme called alliinase. These compounds are stored in separate compartments within the garlic cloves. These compounds don’t combine and form allicin until the garlic clove is chopped, sliced or crushed.

Most of us just crush or chop our fresh garlic then toss it in the pot. But doing that prevents the formation of allicin.

You see, heat destroys the enzyme alliinase. Without this enzyme, alliin can’t become allicin (I know….all these names are so similar!) so you lose all the beautiful health-boosting benefits of garlic! (source: Eating On The Wild Side by Jo Robinson)

How to Properly Prepare Garlic

So does this mean you can only eat garlic raw? Not at all! You simply need to protect the enzyme alliinase long enough for it to do its work with alliin. This only takes about 10 minutes.

To maximize the benefits of garlic, simply cut, slice or crush it then allow it to rest for about 10 minutes away from heat.

If you really want to get every last bit of goodness out of your garlic, the best thing to do is Press then Rest. Use a garlic press to crush the garlic. This breaks open the most cells in the garlic clove, releasing the alliin and alliinase. Allow it to rest for 10 minutes before adding to your recipe. Not only does crushing your garlic release its full healing potential, but it also helps infuse its lovely flavor evenly through your dish. Nice!

Properly Prepare Garlic

Eating Raw Garlic

So do you need to allow garlic to rest when using it in raw dishes? Nope.

Remember, it’s heat that destroys the enzyme in garlic and that’s what prevents the formation of allicin. When you eat garlic raw the enzyme remains intact. So you can prepare and immediately eat your raw garlic dishes.

Immune-Boosting Vampire Slayer Pizza

AIP & Paleo Friendly

Vampire Slayer Pizza
Vampire Slayer Pizza

This dish is based on a recipe in The Healing Kitchen by Alaena Haber and Sarah Ballantyne. I highly recommend this cookbook! Every recipe I’ve tried has been delicious.

I use simple homemade cassava tortillas as my crust. I make them in huge batches and keep in the freezer. When I want pizza I simply toast a tortilla in my air fryer for a few minutes until its crispy. Then I add my toppings and toast again to heat. But there are lots of other AIP flatbread and pizza crusts on the internet if you’d like something a little more traditional.

Ingredients

Sauce:

  • 1/2 cup extra-virgin olive oil
  • 1/2 cup full-fat coconut milk (the kind in a can not a carton)
  • 1 – 4 Tablespoons garlic cloves, peeled and crushed
  • 1/2 teaspoon Real Salt

Toppings:

  • 2 chicken breasts cut into 1” pieces
  • 10 ounce frozen chopped spinach or other green. You can also use fresh if you prefer
  • 8 oz mushrooms, sliced
  • Salt and onion powder to taste
  • Nutritional yeast to taste (can also use cheese if you eat dairy, but not AIP compliant)

Directions

Prepare your sauce:

Using the full 4 Tbsp of chopped garlic results in a VERY STRONG garlic flavor. Hence the name, Vampire Slayer. I suggest starting with 1 or 2 Tbsp of crushed garlic and see what you think. You can always add more if you like.

If you make it too strong, remember, “The solution to pollution is dilution.” Simply dilute the strong garlic flavor by adding more olive oil and coconut milk.

Place all sauce ingredients in the blender and blend until smooth.

NOTE: This sauce is also excellent when used on roasted veggies or in a salad dressing.

Prepare your topping:

Heat a large skillet over medium heat.

Add enough olive, avocado or coconut oil to coat the bottom of the pan and allow the fat to get hot. Add the chicken to the pan and sprinkle with a little salt and onion powder.

Stir frequently to brown the chicken on all sides. Be careful to not overcook.

Remove the mostly-cooked chicken from the pan and set aside.

Add the greens and mushrooms to the pan and cook until tender.

Put the veggies in a sieve or kitchen towel and squeeze out excess moisture (this keeps the pizza crust from getting soggy).

Add the veggies to the chicken and stir to combine.

Top your pizza crust with the chicken mixture, drizzle with some of the garlic sauce (that's drizzle not drench!) and sprinkle with nutritional yeast (adds a cheese-like flavor). You could also use cheese if your body approves of dairy.

Toast in the oven or air fryer on about 350 until hot.

Enjoy the immune-boosting benefits!


Let me know what you think of this recipe after you try it. Leave me a comment below.

Filed Under: Recipes Tagged With: Diet: AIP, Diet: Paleo

Homemade Tortillas – Paleo & AIP Compliant

April 20, 2020 by Marla 1 Comment

Homemade Tortillas Header

Oh, how I miss the ooey-gooey yumminess of flour tortillas. I especially miss breakfast burritos. But my body simply does not approve of grains so tortillas have been off the table for far too long.

Then I discovered CASSAVA!

Have you heard of it? Cassava is the root of the yuca plant (not to be confused with the yucca plant of North America) and is commonly eaten in Latin America and Asia. It’s a starchy root that can be fried up like potatoes or dried and ground into flour. And it’s MAGIC!

I’ve since seen cassava tortillas in the store but they’re expensive! And the ones I’ve found have extra ingredients like chia seeds that, while healthy and an excellent source of fiber and omega-3 fats, are not compliant with the elimination phase of the AIP diet.

So I got to thinking…how hard can tortillas be to make? I mean, they were a staple in homes for thousands of years so they can’t be that hard right? RIGHT!

Tortillas are super simple to make! If you’re Paleo or AIP you can use cassava flour. If your body approves of grains you can use traditional flours like wheat. Either way, there are only 4 ingredients involved and the technique is pretty much foolproof.

Homemade Tortillas

Equipment needed to make AIP tortillas
Equipment

Equipment Needed

  • Mixing bowl
  • Measuring cups & spoons
  • Pastry knife (recommended) or a simple fork will do
  • Unbleached Parchment Paper
  • Tortilla press (recommended), rolling pin or even a large round can
  • Skillet or griddle
  • Cooling Rack
Ingredients for AIP Tortillas
Ingredients

Ingredients

  • 1 Cup Cassava Flour (alternative flours discussed below)
  • 1/2 tsp Real Salt or Himalayan salt
  • 3 Tbsp Olive Oil or Avocado oil
  • 1/2 Cup Filtered Water, hot, plus a little extra

Directions

Make Your Dough

Whisk together your flour of choice along with the salt.

Add the oil and work it into the flour using a pastry knife or a fork. You want the mixture to be uniform, like sand. If you have some larger lumps and some smaller ones, continue mixing until all the lumps are the same size and the mixture appears sandy.

Very lumpy! Keep mixing
Very lumpy! Keep mixing
Almost There
Almost There
Just about right
Just about right
‹
›
Work the oil into the flour until it’s a sandy texture with small, uniform lumps

Add the hot water and mix until a soft dough forms. Turn it out onto the counter and knead a few times to ensure the dough is well mixed. I use a silicone baking sheet or you can use parchment paper to keep your counter clean.

NOTE: If you live in a humid environment you may not need all the water. If you live in a dryer climate you may need to add a little extra water. You’re looking for a dough that is soft and pliable and does not crack as you kneed and stretch it.

If your dough is too dry (cracks instead of stretches), add 1 teaspoon of water and mix well. Continue adding water 1 teaspoon at a time until the proper texture forms.

If your dough is too wet (sticks to your hands and the bowl) add a tablespoon of flour and mix it in well. Continue adding flour just a tablespoon at a time until the right consistency forms.

AIP Tortilla dough is too dry
Dough is too dry. Add more water.
AIP Tortilla dough is just right
Dough is just right! Rolls out smoothly without sticking.

Form & Cook Your Tortillas

Now for the fun part!

Preheat your skillet or griddle while you form the tortillas. Heat on medium-low heat. You won’t need any oil (using oil results in tostadas. Yummy and crisp if that’s what you want but won’t be a soft tortilla).

Divide your dough into 8 equal balls. I use a food scale similar to this one to weigh my dough then divide that by 8 so I get uniform tortillas. You don’t need to be that OCD but it does make for nicer tortillas.

Roll your dough into balls then form them into tortilla shapes either with the tortilla press or rolling pin.

Place the ball of dough between 2 pieces of parchment paper and place in the tortilla press or roll out using a rolling pin. You can even just use your hands to form the dough if you’d like a more rustic tortilla.

Stack the raw tortillas between parchment paper as you form them. This helps keep them from drying out while waiting to cook.

Divide the dough into 8 equal pieces
Divide the dough into 8 equal pieces
Place a piece of parchment paper in the tortilla press, add a ball of dough and cover with another piece of parchment paper
Place a piece of parchment paper in the tortilla press, add a ball of dough and cover with another piece of parchment paper
Gently press the dough into a tortilla
Gently press the dough into a tortilla
‹
›
Form your dough into tortillas

Check that your skillet or griddle is hot enough. Get a little water on your fingers and flick it onto the skillet. The water should sizzle then evaporate. If it sits there the pan isn’t hot enough. If it evaporates in a flash the pan is too hot. Remove it from the burner and allow it to cool for a few moments.

Keeping the tortilla on a sheet of parchment paper, flip it onto the hot pan. You can leave the parchment paper there for a moment or two so the tortilla doesn’t break as you try to peel the paper away (especially helpful if the dough is a tad wet).

Keep the tortilla dough on the parchment paper
Keep the tortilla on the parchment paper as you put it in the pan
Peel the parchment paper off after several seconds
Place the tortilla in the hot skillet paper side up.
Allow the tortilla to cook until bubbles start to form
You can leave the parchment paper in place for a few seconds to help it release from the dough then carefully peel it away.

Allow to cook for a minute or so on the first side. You’ll see small bubbles form. When the bubble areas are slightly brown on the first side, flip the tortilla and cook the other side. Cook until the bubble areas are just starting to brown. If you overcook you’ll end up with tostadas not tortillas. It may take a couple of tries for you to learn when to flip the tortillas. Don’t worry! With just a little practice you’ll get the hang of how long to cook them for the perfect, soft tortilla.

Bubbles have formed on the tortilla. It's ready to flip
Bubbles have formed on the tortilla. It’s time to flip!

Allow your tortillas to cool then store in an airtight container in the fridge. I find that they taste best when warmed slightly.

They also freeze very well! When freezing, I keep a piece of parchment paper between them so they don’t stick together.

Notes & Variations

I use cassava flour for my tortillas but recently I discovered tiger nut flour. It adds a sweet, nutty flavor to the tortillas that I really like. I use half cassava and half tiger nut. I find that the dough is considerably stickier than just plain cassava and the tortillas tend to tear easily when flipping so this might not be the best combination for your first attempt at making tortillas. But once you get the hang of the basic cassava tortilla I highly recommend giving this one a try!

I’ve seen AIP tortillas made with arrowroot starch too, but I don’t care much for the flavor.

Of course, if your body approves of grains you can use wheat flour, sorghum, etc.

You can turn these tortillas into pita bread by adding about 1/2 tsp baking powder to the dry ingredients. This results in a fluffier bread much like a pita. Be sure your baking powder is AIP compliant if you’re in the elimination stage.

I also use these tortillas as PIZZA CRUST! I just bake them for several minutes in my air fryer then top with pizza toppings and heat in the fryer. It results in a thin, crispy crust. Or you can make the pita bread variation and use that as a pizza crust.

Filed Under: Recipes Tagged With: Diet: AIP, Diet: Paleo

The Emergency Pantry

March 13, 2020 by Marla Leave a Comment

The new decade of 2020 is certainly off to an interesting start with this worldwide pandemic of Coronavirus. While there’s no need to panic over this respiratory infection, we do need to prepare our homes in case we’re required to quarantine for several weeks.

Even if we’re not required to quarantine, there could be some short-term food shortages if farms and factories are forced to reduce or stop production due to an outbreak. Shipping companies could be in the same position of not having enough staff to deliver supplies to stores. So it’s wise to make sure we have enough supplies on hand for several weeks.

Many of us have fallen into the habit of simply picking up a few things from the store on the way home from work each day, or we just go through the drive-through for dinner. As a result, our pantries are rather empty.

So what should we be stocking up on in case there’s a quarantine?

Shopping for a possible quarantine is different than disaster preparedness. In a natural disaster it’s likely there will be no electricity or running water so we need to stock up on shelf-stable foods and plenty of water.

But that’s not the case here. We simply need to make sure we have enough every-day items on hand to last us for 2-3 weeks. The trouble is, these items are so familiar to us that we tend to overlook many items. Except toilet paper….we all know to stock up on that, right? <end sarcasm>

So to help spark your memory as you create your emergency shopping list, I created this tip sheet.

Feel free to share it with your friends. No email address required, but if you’d like to be notified of any updates to the list plus get recipes, healthy living tips, and other healthy living info, sign up for my newsletter while you’re here! (The sign-up form is over there on the right side of the page ——>)

Filed Under: Healthy Living Tagged With: emergency, Shopping

3 Unexpected Ways To Stay Hydrated This Winter

January 18, 2019 by Marla Leave a Comment

Do you have trouble drinking the recommended amount of water every day? I sure do, especially now in the middle of winter. I simply don't feel thirsty when my nose is froze! So how do we stay hydrated this winter?

I've heard all the expert recommendations like adding cucumber, lemon, or fresh mint to your water. But those light, summery flavors just don't feel right in the winter.

Plus I'm already cold! I don't want to drink cold or even room temperature water. I want hot chocolate!

So make some!

SAY WHAT???

You heard me. I just gave you permission to have hot chocolate as part of your daily water quota. You just need a healthy version is all (keep reading for a yummy recipe!)

Warming Winter Water Wonders!

Ok, so just how many W's can I cram into one heading! Haa Haa. I do love alliteration.

But seriously, here are 3 unexpected ways to meet your water quota and stay hydrated this winter.

Herbal Teas

I find it so very comforting to wrap my hands around a warm mug of tea on a cold winter day. I smell the aroma of the brewing tea and my whole body relaxes into it. Plus the steam can help open my stuffy nose (an unpleasant side effect of dry winter air).

In addition to their delicious flavor and comforting warmth, many herbal teas also have medicinal qualities. For example Breathe Easy by Traditional Medicinals is a tea I keep on hand for when my chest is feeling congested. Plus, it tastes lovely.

TIP: When choosing herbal teas look for those that are naturally caffeine-free. Caffeine can dehydrate the body. Certainly not what we need in the winter!

Breathe Easy Tea
Breathe Easy Tea https://amzn.to/2RQoiQ7 (affiliate link)

Warming Winter Soups

Did it ever occur to you that soup is mostly water?? Me neither. DUH right?

But it is. Vegetable and meat broth are both primarily water but also contain nourishing, immune-boosting minerals and other nutrients. Drinking them alone or using them as a base for soup or stew is a flavorful and warm way to reach your water intake goals. Try having a mug of broth first thing in the morning before or even (GASP!) in place of your morning coffee. You may find you feel even better with the broth than you do with the coffee.

It's super simple to make your own broth. You can find lots of recipes all over the internet. One of these days I'm going to try making my own bone broth in my Instant Pot. I hear it's really easy but I haven't tried it yet, have you? Comment below if you've tried it and let me know your experience.

The water in soup & stews counts toward your daily goal

Eat Your Water

What?? How do you chew water…

I'm talking about eating foods with a high water content. Just like soups we tend to forget that we can get water from food sources. Obviously there isn't as much water in food as in drinks but it still helps keep us hydrated.

Many of the foods with high water content like watermelon, cantaloupe and berries aren't in season in the winter but can usually be found. If you can't find them fresh at a good price then get frozen fruits and berries. They're still high in water content. You can gently warm them in the oven and sprinkle with a little cinnamon or clove for a warm dessert.

Celery is high in water plus electrolytes. Snack on that instead of crackers or pretzels or add it to your morning green smoothie.

It's not that hard to stay hydrated this winter when you realize that water in your food and non-caffeinated drinks counts toward your daily water intake.

Healthy Hot Chocolate

You probably already have the ingredients for this creamy, satisfying winter drink in your pantry. So give it a try!

Ingredients:
1 cup Raw Cashews, soaked
3 cups Water
Sweetener of choice (maple syrup, raw honey, liquid stevia)
1 tsp Vanilla Extract
3-4 Tbsp Raw Cacao or Carob(depending on how chocolatey you like it)

Directions:
Soak the raw (not roasted) cashews in water so they blend smoothly. You can either soak them in cool water 2-8 hours or hot water works in about 15 minutes if you need hot chocolate NOW!

Once the cashews are nice and soft, drain them well and add to your blender.

Add the rest of the ingredients and blend until smooth.

If your blender has a soup function you can heat it right there in the blender. Otherwise transfer to a small pot and warm gently on the stove.

Cacao has a slightly better nutrient profile than coco but either will work. They both do contain some caffeine. If you prefer a caffeine-free option consider carob.

Enjoy!

Filed Under: Wellness Tips Tagged With: Recipes, Wellness, Winter

6 Simple Steps for Clean Eating

January 5, 2018 by Marla Leave a Comment

The holidays are over and the new year is upon us — a special and exciting time where we make ambitious plans for our next twelve months and dream of the possibilities.  The most popular resolution is improving health, and we usually are quite ready after the holidays.  As tasty as the holiday tidings are, they leave us feeling a little less on track with our goals than we’d like.

Those new healthy resolutions don’t have to be complicated, and they don’t have to end before February even arrives.  The key to looking and feeling your best is to keep it uncomplicated and simply focus on clean eating.  In case you’ve heard the term “clean eating” but haven’t quite understood what it means — clean eating is all about consuming healthy, whole foods and cutting out the processed junk. Whether you’re ready to jumpstart your clean eating now or you’re wondering what it takes to get started, we’ve got super-simple steps for a no-fail progression into clean eating.

1. Focus on your inner motivation
Whether you’re determined to race in the Boston Marathon next year, or you have seen first-hand the damages done by not eating well through relatives or friends that have suffered as a result of their eating habits.  Whatever it is that is motivating you to eat clean, bring it into your direct focus so you will be more successful in sticking to your clean eating plan. Write out your “why” on a note card and keep it where you’ll see it. This helps keep it fresh in your mind and keeps you motivated.

2. Reevaluate what you’re currently eating
Before you begin your clean eating journey, it helps to journal about what you’re eating before beginning. This way, you can truly see what it is you’re eating and look for patterns. After the stressful end of week push at the office, you might notice you’re more prone to ordering pizza, and you can take steps to head that off at the pass rather than fall into the same pitfall time and time again.

3. Set realistic, measurable and specific goals
When people make changes to things in their lives such as a change to their eating habits, they can set themselves up for significant failures if they don’t take it step by step. That means that if you want to be successful in the long-term, you should tackle one or two new things every 1-2 weeks, so you have a better chance of sticking to it. Don’t just say you’ll stop eating desserts forever. Instead, set a goal of only eating one small dessert per week, and go from there to decrease it further. It’s realistic, measurable and very specific.

4. Clean out your pantry
Sadly, most American pantries are filled with processed foods.  A good rule of thumb is to cut out anything that contains more than five ingredients on the label, and anything unnatural should go. If you have a lot of unopened items, donate them to a shelter.

5. Refocus your grocery shopping strategy
We’re creatures of habit, every one of us. When we go to the supermarket, we usually follow the same path every time. Shake things up and head straight for the produce section. You really should be avoiding almost all of the middle aisles of your supermarket anyway because that’s where those processed food pitfalls lurk!

6. Master meal prep
One of the easiest ways to dive right into clean eating is to prep your meals. You’ll find tons of healthy meal prep plans online that even give you shopping lists to use. If time is a factor, look for crockpot recipes that require you to dump in the whole foods in the morning and come home to a hot, delicious, clean and healthy meal every night!

It only takes small changes over time to create a sustainable, healthy lifestyle.  I’m here to cheer you on every step of the way, hit reply and let me know how you are feeling, and what you’d like to accomplish as your first step.  I’d love to hear your plans.

Want help and accountability on your whole foods journey? I’m here to help! Click here to schedule a complimentary consult with me to discuss your goals and how I can help you achieve them. Prefer getting together in a group? Check out the new classes I have coming up! They’re listed below.

Be sure to follow me on Facebook and join the conversation in the Reclaimed Health Facebook group.

Filed Under: Uncategorized

Survey Says…..

January 5, 2018 by Marla 2 Comments

Just before Christmas I conducted a survey asking people with thyroid issues about their challenges and successes in managing their condition. Nearly 300 people responded and I was so blown away by the the answers. You shared your struggles, many of which broke my heart, and you shared your successes making my heart soar. I so appreciate your feedback and vulnerability.

I promised I would share the results of the survey with any respondent who requested. The link to the full report is posted below.

But before we go there I’d like to highlight a few of the responses I received.

Question 3: Your Biggest Challenges

Question 3 asked about the biggest challenges you face with thyroid illness. Two major themes emerged from this question. To quote one respondent, “Doctors who don’t understand and family members who dismiss your health problems as ‘not a big deal’ because you look fine.”

Wow. Can you just hear the pain in her voice? This sentiment was echoed over and over. As you can see in the full report, the number 1 thing patients tried that did not help was working with doctors.

Standard Medical Care

This is such a sad commentary on our healthcare system. I could go off on a major rant about that right now but will refrain. The good news is that Functional Medicine and Functional Nutrition are rapidly growing fields. There’s a good chance there’s a Functional practitioner near you. Even if there’s not a practitioner near you, many of us help clients over video conference or by phone so your location doesn’t matter. That’s the good news.

The bad news is that many Functional practitioners do not take insurance. Why? Because insurance does not allow providers time to truly get to the root of client complaints. Most insurance only pays for a 5-10 minute visit with the doctor. This is just barely enough time for the standard of care, “What’s your symptom? OK. Here’s your pill.” A true root-cause approach requires the practitioner to get a highly detailed health history and spend time educating the client on lifestyle modifications. This often takes 1-2 hours on an initial visit. Insurance simply won’t cover that.

My Family Just Doesn’t Get It

The other major theme from this question was lack of support from family and friends. This deserves a blog post all of it’s own which is forthcoming. For now, know that you ARE heard, even if it’s outside your family. Many people deal with “invisible” illness whether that be  autoimmune conditions, diabetes, chronic infections, vision or hearing problems, joint pain, limited mobility, and on the list goes. You are not alone.

A colleague recommended the site The Mighty as a source for support. I looked it over and there’s a lot of great stuff there. I hope you find it helpful.

Is this low thyroid?

Question 3 also brought up another really good point: knowing what symptoms are caused by thyroid and what symptoms are not.

Reversing chronic illness is a multi-layered process. But once we have an official diagnosis such as low thyroid we tend to see everything through our “thyroid” glasses. We forget there likely are several issues contributing to symptoms.

Take fatigue for example. By far it was the biggest complaint I heard in this survey. Yes, that is a biggie with low thyroid. But it’s also a major symptom of poor blood sugar regulation. I’m not talking about full diabetes, I’m talking about any blood sugar disorder such as hypoglycemia or insulin resistance. If thyroid numbers are improving but fatigue isn’t, looking at blood sugar might be a good idea since half those with thyroid issues also have poor blood sugar control.

Question 5: What did NOT work

Question 5 was about what things you’ve tried that have NOT worked. The results were pretty much the same as question 3. Doctors and the DIY approach didn’t work. Neither did simply taking supplements.

This wasn’t a surprise. The thyroid is SUCH a complicated critter! And rarely is it acting up alone. There are often many co-infections and other imbalances at work. It’s nearly impossible to unravel it all by yourself.  And simply throwing supplements at the problem is no different than throwing drugs at the problem. You’re just exchanging one pill for another. Seek out a trained practitioner who can look at you as a whole person and begin to peel away the layers of chronic illness.

I’d like to share one inspiring message left in the comments on this question:  

I feel everything I’ve done has led to minor improvements in my health.
If something didn’t work it got me closer to the thing that will

THAT is a healthy attitude toward healing! You go girl!

Question 7: Your OMG Best Result Ever

Oh how I wish I could share all these comments with you! Here’s where people truly shared their heart, their dreams, and their heartache. Unfortunately doing so would also reveal participants email addresses and I certainly don’t want to do that. So I’ll simply share a few responses here.

“Not be embarrassed when I can’t remember words”

“If I could feel better I would be able to play, smile with my kids more often”

“I’d be able to be spontaneous again, I wouldn’t need to plan how much sleep I need because I want to go to an event. I’d feel like me again….I miss me”

“Waking up excited for a new day, as opposed to clawing my way out of bed to face yet another day of pain and depression.”

“I’d be able to work a full day without relying on pain meds, I’d be able to lift my little grandchild without pain.”

“I wouldn’t be afraid of dying from the strong medications I must take.”

“I could be the mom I want to be”

 

wow.

just.

wow.

THIS is why I do this, people! THIS RIGHT HERE! I’ve been where these women are (and the one man who responded). I’ve experienced fatigue so debilitating I could barely make it through the day. I’ve experienced the grief of a lost life. I missed ME.

At my worst I’d drag myself out of bed at 5 am (the alarm started going off at 4 but it took me an hour to actually wake up) a full FOUR HOURS before I had to be at work. I’d sit in my recliner and suck down coffee for a couple hours until I felt strong enough to get in the shower.

The effort of raising my hands to wash my hair would leave me so utterly exhausted I’d quickly turn off the water, wrap up in a towel and lay dripping wet on the bathroom floor until I had enough strength to get up and finish getting ready for work. My day would not get any better…

This was NOT a life.

And I was like this for over 15 years.

And so this is why I started Reclaimed Health. Because I don’t want anyone else to have to exist this way. I want them to Reclaim the Health They Were Meant To Enjoy. It’s not just a slogan. It’s my driving force.

And it’s why I’m developing a new course to help people suffering with thyroid and Hashimoto’s issues. It’s still in the brainstorming phase but I’m expecting to have it ready to go by mid-February. If you’d like to know when enrollment opens, you can get on the waiting list here. As with my blood sugar class, Total Energy Upgrade, it will be offered online so you can attend from anywhere.

I hope you found this survey as enlightening as I did. If you’re dealing with fatigue, thyroid, autoimmune or any other chronic condition I hope you realize now that you are NOT alone.

I also want you to realize that THERE IS HOPE! You CAN get well. You just have to persist and keep at it. Take time to mourn your old life. That’s OK. But don’t stay in that state. Pick yourself up and keep going. Keep searching for a fix. Like the woman said earlier, “ If something didn’t work it got me closer to the thing that will.”  

PS: Here’s the link to the full survey results

 

Marla Evans, mnt fdnpHaving overcome her own health struggles using whole-food nutrition and healthy lifestyle changes, Marla Evans is passionate about helping others reclaim their health.

“I lost 15 years of my life to poor health. I don’t want you to do the same.”
~Marla Evans

 

Ready to take charge of your health? Schedule Your Free Consult

Filed Under: blog, health issues, Thyroid

How to Keep a Slip-Up from De-Railing Your Health Goals

November 29, 2017 by Marla 2 Comments

 

 

It happens to us all — you’ve been crushing your health goals and things are going great.  Until the holidays roll around and the endless array of goodies at the family Thanksgiving gathering derails you…or so you think.  We often feel shame afterward and it’s common to let these “slip-ups” demotivate us. The important piece of this puzzle is learning how not to let such a thing hinder you and how to find your motivation to jump back on track.

 

Here are a few of my favorite ways I do this in my own life…

 

Don’t use a slip-up as an excuse.  When you have a cupcake that you deemed forbidden to eat, an easy trap to fall into is turn it into a downward spiral.  You feel as if you’ve already “messed up” so what’s another cupcake, or three?  This mindset often continues with the rest of your day — you’ll just turn it into a cheat day, you say.  When you reason with yourself in this way you can easily let one treat turn into an entire day or weekend of less than healthy eating choices. Not only do you feel bad emotionally, but you feel bad physically too which can lead to even more poor choices. Don’t let one treat spoil your plans; bounce right back and choose to balance your decision with a very healthy lunch or an extra side of greens at dinner.  Enjoy the cupcake then move right along.

 

Observe and learn from your habits.  Instead of seeing your slip-up as a failure, find the lesson in it.  Often people tend to identify with the mistakes or successes they experience.  I invite you to look at the slip-up and search for the reasons behind it.

Not long after my husband and I got married I suddenly found myself with uncontrollable cravings for Braums chocolate almond ice cream every Saturday afternoon during the summers. I didn’t understand why I was suddenly so desperate for ice cream. I knew it was not healthy, but I just had to have it. It took several summers of this before I happened to remember that when I was a kid my father would take my sisters and me out for ice cream on hot Saturday afternoons during the summer. My father had been dead for nearly 20 years by this time. It dawned on me that it wasn’t ice cream that I was craving, I was actually missing my dad.

This was a bittersweet realization. But once I made the connection the intense cravings for ice cream quickly diminished.  I still crave ice cream every now and then, but I’m able to choose healthier frozen treats. And yes, I still think of my dad while enjoying them.

I encourage you to dig deep to find what triggered you to make the choices you did. This can lead to finding a way to prevent it from becoming a habit in the future.  Sometimes a fresh gelato on vacation is just a necessity!  But when habits creep in that derail your health plans on a regular basis, they are worth observing and learning from.

 

Seek out for support from others

Feeling supported and being motivated by others is a great way to breeze past your slip-ups and get back in the health game.  That’s exactly what I do as a Functional Nutrition Therapist, and I’d love to chat with you about how I can help you reach your health goals and not get derailed.

When you’ve used these tips and given yourself the pep-talk that you need, then you’re ready to move on from the slip-up and continue on your health journey. Small slips will no longer sabotage your motivation or send you into a tail spin.  Having the wisdom to see it for what it is, and not let it keep you from pursuing your goals, is the fuel that will keep you on track for many years to come.

Looking for support on your health journey? Book a  complimentary 20-minute phone consultation with me and let’s see how I can help you reach your health goals.

 

Filed Under: blog, Healthy Living

Cooking for Hashimoto’s

November 27, 2017 by Marla Leave a Comment

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Autumn Foods That Naturally Ground You

October 2, 2017 by Marla Leave a Comment

Autumn has arrived! And with it comes the busy back-to-school season quickly followed by the hustle and bustle of the holidays. If you’re anything like me this last part of the year flies by in a whirl. Because of this, it can feel like your packed schedule is controlling you rather than the other way around. You’re pulled in many different directions and you just want a moment to catch your breath.

Autumn is a beautiful season that prepares us for the Winter Rest. The days are growing shorter, the temperature is getting cooler and grounding foods are in season. These foods provide comfort and can help us re-balance when we’re feeling out of control.

Here are a few of my favorites…

Pumpkin and squash

These are two traditional autumn foods but they’re also exactly what we should be eating to ground ourselves. They are soothing comfort foods that nourishes both body and soul. These foods are the ideal way to add a touch of sweetness to a meal and a much better alternative to chemical-laden artificially sweetened items.

But don’t fall for the pumpkin spice craze that takes over every year! Those highly processed foods rarely contain any real pumpkin but rather are full of artificial ingredients which destroy health rather than build it.
Tune-in to the next Weird Food Wednesday episode on October 4th for a yummy pumpkin recipe!

Root vegetables

Vegetables that fall into this category are sweet potatoes, beets, carrots, turnips, garlic, and ginger. They add great flavor to your meal. Ginger aids digestion and garlic is a natural immune booster. Just what we need in the winter months. Interesting how that works, right? Foods that grow as roots in the ground are naturally rooting and grounding. Nature is amazing.

PRO TIP:
Think you don’t like beets? Try golden beets.
They have less of that “dirt” taste so many people object to.

Naturally Fermented Foods

Raw sauerkraut is perfect to add some sourness to your autumn meals while also strengthening your gut health. They are excellent sources of probiotics for gut health (hurray for a boosted immune system during flu season!). They also contain prebiotics that feed the good bacteria in your gut. Some other naturally fermented food items include kimchi, kefir, kombucha, and pickles to name a few.

If you’re not yet ready to try making your own fermented foods (which is easy, by the way) look at brands like Bubbies pickles and sauerkraut which are naturally fermented, NOT pickled. Pickling involves cooking the food and does not contain probiotics. If vinegar is in the ingredient list the food was likely pickled not fermented. Look for foods that just have water, salt and maybe a few spices. The label will likely state that it’s raw.

Add on the proteins

Proteins from high-quality foods give you the nutrients you need to build strong muscle while also feeling more grounded. We tend to crave more substantial meals this time of year due to their grounding effect which is why hearty stews and soups are so popular. Are there any plant-based proteins you have meant to experiment with in the kitchen? Now is a perfect time to be adventurous and try something new.

Remember Lifestyle Habits, too

Aside from eating foods that naturally ground you, there are other ways you can enjoy feeling grounded.

Being in nature has a natural grounding effect — so take a walk outside as often as possible to breathe in the crisp air and enjoy the colorful scenery.

Breathing exercises help with feeling more grounded and calm, so focus on your breathing throughout the day and take note if you’re breathing freely or holding your breath often. When you notice you’re holding your breath, take a moment to practice a short breathing exercise.

I recently learned of a helpful tool called the Spire which tracks your breathing and alerts you if you’re in a stressed breathing pattern. You can then go through a quick breathing exercise to reduce stress and restore calm. Who doesn’t need that this time of year! I’ll have a review of the device in a coming newsletter so be on the lookout. In the meantime, if this sounds like a useful tool you can read more about it here  (affiliate link).

Do you struggle with feeling grounded this time of year? If so, I’d love to hear your solutions! Join the conversation in the Reclaimed Health Facebook group and share your grounding and stress management tips.

Filed Under: Uncategorized

Overcoming Sugar Addiction

March 18, 2017 by Marla Leave a Comment

Many of us made – and already broke! –  New Year’s Resolutions.  Why do we struggle to keep resolutions about eating healthy, reducing our calorie intake, eating fewer sweets, drinking less soda?  The reason may lie less with our resolve and more with a lack of understanding.  We may have a sugar addiction.  Consider this:

  • The typical American consumes the equivalent of 22 sugar cubes every…24 hours!
  • Excess sugar increases appetite
  • Our gut may contribute to a sugar addiction
  • Sugar not only promotes diabetes, but also heart and liver disease and cancer
  • Scientists now compare sugar addictions with heroin and cocaine addictions

A Quick History of Sugar

There was a time when sugar was not plentiful.  Going back, way back, to the original homo sapiens who lived in the regions now known as Ethiopia and Tanzania, scientists have looked at the types of food that would have been readily available.  Those foods were fish, shellfish, land animals, and tubers.  Tubers at that time were not like the potatoes we have today.  They were more fibrous and far less starchy.

Notice fruit and vegetables are not mentioned on this menu. But according to Michel Montignac, in “The History of Man’s Eating Habits,” early civilizations did have access to a limited number of wild vegetables and fruits, all of which would have been on the low glycemic index.

Some additional history:

  • Cereals were widely grown by ancient Egyptian farmers and became a staple in the diets of all the people by the time of the Roman Empire.
  • Sugar was known around the world by the end of the Medieval period, but was very expensive and considered a fine spice.
  • Technological improvements and New World sources such as increased sugar beet farming turned sugar into a much cheaper bulk commodity.
  • In 1957 high fructose corn syrup was developed and by 1985 was used in many foods from baby food to Coca Cola. Is it a coincidence that obesity also began to rise in the 1980’s?

While I would not suggest that sugar is the single culprit in the obesity epidemic, it is certainly a factor.  We’ve come a long way from early Man barely eating any sugar! The World Health Organization suggests that our diet should contain no more than 6 teaspoons of sugar per day, while our current average intake of sugar is at least three times that much at around 22 teaspoons per day.

Sugar and The Gut – The Dysfunctional Couple

The human gastrointestinal tract or “gut” is responsible for digestion.  Digestion involves breaking food down into its most basic parts. It can then be absorbed through the wall of the gut into the bloodstream and transported around the body.

The gut contains both good and bad bacteria and yeast, but when the gut is healthy the good bacteria and yeast thrive while the “bad” organisms are kept in check.  Sugar unbalance the gut by feeding unhealthy yeast called candida.  While candida is always present in the gut, an overgrowth of candida disrupts the delicate balance of gut.  Candida overgrowth can take over the appetite and cause nutritional deficiencies to develop.

Both candida overgrowth and nutritional deficiencies can fuel a voracious appetite – particularly one that demands sugar.  In other words, eat more sugar, want more sugar, eat even more sugar, and the vicious cycle of a sugar addiction is born.  But that’s just the beginning of this dysfunctional relationship.

While the gut is primarily responsible for digestion it also constitutes about 70% of the body’s immune system.  Research shows that the consumption of too much sugar throws the body’s immune response system out of balance.

In a 1973 neutrophilic phagocytosis study out of Loma Linda University, researchers found (in laymen’s terms) that sugar depresses the body’s immune system (or the body’s ability to fight off illness) for several hours.   Picture the person at the office binging on birthday cake while being exposed to the nasty stomach virus which is making the rounds.  Sick leave is likely in that person’s future!

Links Between Sugar and Disease

We all know that diabetes, heart disease, and cancer are huge public health concerns.  The family that has not been visited by one of these devastating diseases is actually quite uncommon.  Is sugar the underlying cause in all of these diseases?  No, not directly, but indirectly – YES!

Let’s consider how we consume sugar, aside from sugary soda drinks.  In most cases those with a sugar addiction do not sit and eat sugar cubes to get their fix.  Instead, they eat food containing sugar, feeding their voracious appetite.  These foods may include simples cabs such as sweet cereals, processed breakfast and snack bars, cookies, ice cream, brownies, candy bars….the list goes on and on.

Each of these foods has another commonality besides sugar.  They are loaded with fat.  The obvious result is weight gain (many of us experienced that over the holidays, right?) but the less obvious result is the slow shift our bodies make from insulin sensitivity to insulin resistance.  This shift ultimately leads to Type 2 Diabetes.

This chart explains the process in simplistic terms.  When we take in food, digestion turns it into glucose which cells use for energy.  The pancreas secretes a hormone called insulin which helps sugar move out of the blood and into the body’s cells.

In the cells, the body can use sugar to make energy.  According to Dr. Kelly Traver, “All cells have insulin receptors. But for some reason, the fat cells remain sensitive to insulin, even when the muscle cells become more resistant. So, the sugar is preferentially let into the fat cells rather than the muscle cells. Once inside the fat cells, the sugar is not used for creating ATP; instead, it is just used to store fat. This is handy if starvation is right around the corner (as it often was for our prehistoric ancestors), but for most people today, this is an issue. The real zinger here is that fat cells secrete a chemical that encourages the muscles’ insulin receptors to become less sensitive. This means that the pancreas has to churn out more insulin (which the fat cells grab), the fat cells become even fatter and secrete more of their chemicals, and the vicious cycle continues.” As this cycle continues, and vital cells fail to receive much needed energy from glucose, the body becomes at risk for cardio vascular disease, liver disease and cancer as well, just to mention a few.

The Science of the Addiction

Animal studies tell us that sugar is more rewarding and addictive than cocaine.

Yes, more. It appears that this is because we are hardwired to seek out sugar.   After all, our cells have evolved to rely on sugar as their number one fuel source.

But eat too much sugar for too long, and you’ll find that
your brain rewires itself to look something like the brain of a heroin or cocaine addict.

This is because drug and food cues use the same circuitry within the brain.   Brain chemicals that are similar to the chemicals in heroin and marijuana (known as opioids and cannabinoids) make you “like” the taste of sweet.

A surge of dopamine makes you “want” the taste of sweet.  Scientists have backed up this research with brain PET scans of both obese people who ingest a large amount of sugar and cocaine addicts.  The brain scans are eerily similar.

Chris Kresser, M.S., L.Ac, writes in LET’S TAKE BACK YOUR HEALTH — Starting Now. “A recent body of evidence suggests that gut microbes might play a significant role in influencing cravings. Given that microbes co-evolved with us and constantly depend on the incoming dietary substrates that we provide for their own sustenance, it’s really no surprise that they are able to preferentially shape our eating preferences to improve their own chances of survival.  In other words, our gut potentially has great control over our eating habits, whether they be healthy habits or unhealthy habits.”

So What’s the Solution?

If you believe you may have a sugar problem, don’t panic! You’re not alone. There are simple steps you can take to free yourself from the addiction.

First, PLEASE don’t attempt to go cold turkey! You’ll only make yourself miserable. Instead, gradually back off the sweets and replace them with healthier options.

It’s always easier to add than to take away so before eliminating sugary foods I recommend adding healthy, low-sugar foods to your diet. Nutrient dense foods like green vegetables give your body the raw materials it needs in order to function well. They also begin to retrain your taste buds to accept low sugar foods.

Green smoothies as a meal replacement or snack are a convenient way to get more veggies in your diet. There are many recipes online, just be sure to avoid recipes that are dairy based (using milk or yogurt) or include high sugar fruits like bananas. Choose green smoothie recipes that use either water or a nut or seed milk as their base, have lots of leafy greens, and use low sugar fruits such as berries for a bit of sweetness (TIP: ¼ – ½ an avocado adds a nice creaminess similar to yogurt but without the inflammatory response).

My favorite green smoothie recipe includes:

  • 8-10 oz hemp milk (or just water)
  • 2 handfuls (or more!) of arugula (also called rocket)
  • 2 handfuls of blueberries (fresh or frozen)
  • a few fresh mint leaves (or a pinch of dried)
  • Cardemom and cinnamon to taste
    (BONUS! Cinnamon helps with blood sugar control!)
  • You can use a few drops of liquid stevia if you like a little more sweetness
  • Add a quality protein powder and you have a complete meal!

I have found that sour foods help eliminate sweet cravings. Try a Bubbies brand dill pickle (BONUS! The natural probiotics in this brand help your gut) or a tablespoon of raw apple cider vinegar in a little water. Taking 200mcg of chromium polynicotinate with meals helps reset insulin receptors and minimize cravings.

Ready to Kick the Sugar Habit?

I can help! Click here to get started on your healing journey.

 

 

 


Lenoir, M., Serre, F., Cantin, L., & Ahmed, S. H. (2007). Intense sweetness surpasses cocaine reward. PloS one, 2(8), e698.

Ahmed, S. H., Avena, N. M., Berridge, K. C., Gearhardt, A. N., & Guillem, K. (2013). Food addiction. In Neuroscience in the 21st Century (pp. 2833-2857). Springer New York.

DiLeone, R. J., Taylor, J. R., & Picciotto, M. R. (2012). The drive to eat: comparisons and distinctions between mechanisms of food reward and drug addiction. Nature neuroscience, 15(10), 1330-1335.

Tang, D. W., Fellows, L. K., Small, D. M., & Dagher, A. (2012). Food and drug cues activate similar brain regions: a meta-analysis of functional MRI studies. Physiology & behavior, 106(3), 317-324.

 

Filed Under: blog, Blood Sugar, Healthy Living

Better Than Sex Shepherd’s Pie

December 27, 2016 by Marla Leave a Comment

betterthansexshepherdpie

You’ve heard of Better Than Sex cake? Well, I think I’m going to have to call this Better Than Sex Shepherd’s Pie.

It’s THAT good!

It all started when I got adventurous in the kitchen…..

I bought a small smoker a couple months ago and soon discovered an amazing smoked chicken recipe that I’ve been making rather regularly. It was quite the hit with the grandkids at Thanksgiving! So much so that I gave the 9-year-old boy a whole smoked chicken for his birthday! One happy kid.

I made another smoked chicken for our Christmas potluck dinner. As always, I set aside the chitlins thinking maybe I’d try my hand at chitlin’ gravy even though neither my husband nor I are big gravy fans. Still, I hate wasting them.

The day after Christmas I felt like getting back in the kitchen so I decided to try making that gravy. Mind you, I’ve never made gravy before so I really wasn’t sure what to expect!

I sautéed the chitlins in a little oil. WOW! That sunk! I thought beef liver smelled bad!

But I persevered.

While they were cooking I was also warming up the leftover smoked chicken from Christmas dinner. I find it easier to get the meat off the bone when it’s warm. The chicken released a little more juice as it warmed up so I decided that smoky goodness would be nice in my gravy.

I poured the smoky chicken broth in the pan with the chitlin’s and continued cooking. I added some more chicken broth from the fridge, some onion & garlic powder, a little sage, salt & pepper and let it simmer for maybe 30 minutes.

It smelled so good!

I added 2 big spoonfuls of arrowroot powder to some cold chicken broth and allowed it to dissolve before adding it to the gravy pan. I simmered it some more to let it thicken. OH MY GOSH it turned out so good!

Now what to do with it! Like I said, neither me nor my husband are big on gravy.

That’s when I remembered the pound of hamburger in the fridge! I had planned to make Shepherd’s pie and realized this amazing gravy would be great in place of the sauce I usually make.

shepherdpie

So I cooked up about ½ an onion in a little butter, cooked the hamburger and added salt & pepper.

Since grass fed beef (any beef for that matter!) is so expensive I added a drained can of lentils to the meat. That stretches it further for only a couple dollars (much less if I had cooked them myself instead of using canned but was short on time).

Toss in a bag of frozen peas & carrots (or any veggie for that matter. Cabbage is really good) then add the gravy. Simmer for a while to let any extra water evaporate.

Transfer to a 9×13 casserole bowl and top with mashed potatoes made with a ridiculous amount of grass fed butter and a little more chicken broth. Or for a low-carb option use cauliflower “faux-tatoes” which are simply mashed potatoes using steamed cauliflower in place of mashed potatoes.

Bake at 350 until the potatoes start to brown.

OH MY GOSH!!!

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Filed Under: Main Course, Recipes

3 Ways To Eliminate Election-Night Heartburn

November 9, 2016 by Marla Leave a Comment

electiondayheartburn

If you’re like most Americans, you’re spending tonight gathered around the TV and social media watching the election results come in. This has been one of the most divisive elections in modern history and many people are feeling the stress.

The digestive system is one of the first systems to suffer in stressful situations so with all the drama tonight I’m certain heartburn abounds!

While antacids work quickly to relieve the pain of heartburn, they actual impair digestion. You see, lowering stomach acid relieves symptoms, but with less acid we digest less of our food. Over time this leads to nutrient deficiencies and a host of symptoms.

Most people don’t realize that heartburn is actually the result of too little stomach acid.

Huh?

That’s right. You see, stomach acid is what closes the valve leading from the esophagus to the stomach (the lower esophageal sphincter or LES). This prevents stomach contents from splashing back up into the esophagus causing heartburn. Without adequate acid the valve doesn’t close completely leading to heartburn.

So how does this relate to stress? Stress shuts down the digestive system and diverts energy to muscles so we can fight or flee. This is why heartburn and indigestion are so common when we’re upset.

So what home remedy might help your election-induced heartburn? Here are 3 things you probably already have in your kitchen:

1.      Apple Cider Vinegar (ACV)

applecidervinegar

Since ACV is an acid it helps increase the acidity of the stomach, relieving heartburn. Raw, unfiltered ACV has the added benefit of probiotics. Simply take 2 tablespoons in about ¼ cup of water. You can repeat this every 5-10 minutes until the heartburn subsides.

 

2.      Lemon Juice

lemon-squeezer-609273_1280

Lemon is a stronger acid than ACV so can be more difficult to drink, but it does contain vitamin C which boosts the immune system (stress lowers immunity by the way!).

Squeeze the juice of 1 lemon (about 2 tablespoons) into a glass and add about ¼ cup of water. As with the ACV remedy, you may need to repeat this 2-3 times for full effect.

 

3.      Your Last Resort – Baking Soda

baking-soda-768950_1280

Baking soda is a base, not an acid, so it actually reduces stomach acid the way antacids do. While this is not an ideal remedy sometimes you just need relief.

Mix ½ teaspoon of baking soda into ¼ cup of water. Wait 5-10 minutes and repeat if needed.

We all experience stressful times in our lives and these home remedies can help get you through them.  But if you’re dealing with frequent heartburn it’s important to uncover and eliminate the root cause before your health gets worse.

Remember: Just because heartburn is common doesn’t mean it’s normal. No symptom is normal! They’re all warning signs that something isn’t right and needs your attention.

Nutrition and lifestyle play a key role in digestive health. If you’d like help improving your digestion, click here to schedule your 20-minute complimentary consultation.

 

To Your Best Health!

marla

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Filed Under: Digestive Health, health issues, Herbal Remedies

Your Healthiest Holiday Yet!

November 4, 2016 by Marla Leave a Comment

Skip the Holiday Stress and

Start the New Year Right!

Join our
For tips, inspiration and recipes

Welcome! I look forward to this being our healthiest holiday season ever.

Join in the conversation over in our free ! Post your healthy holiday tips, recipes, meditations and goals. Together we’ll start the New Year with increased energy and *without* those extra holiday pounds!

Invite your friends to join along!

Between November 21st & January 1st I’ll post regular nutrition tips (things to *add* not take away!), simple exercises you can fit into your busy schedule as well as meditations on gratitude, giving, and other topics to help keep your stress down and your holiday spirit up.

healthy-holidays-snowman

Filed Under: Classes, Events, Slider

Welcome Feel Great Amarillo Listeners!

November 4, 2016 by Marla Leave a Comment

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Filed Under: Classes, Events, Slider

Foggy Flabby & Fatigued?

November 4, 2016 by Marla Leave a Comment

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Filed Under: Classes, Events

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