Saturday Swap: Coconut Oil

Coconut Oil for Canola Oil

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Canola oil is made from the rapeseed and  is one of the highest GMO crops, making it a terrible choice when it comes to cooking your super healthy food in! Coconut oil is a superfood in its own right, as it packs a powerful punch when it comes to all the nutrients it contains. Containing beneficial MCT’s – medium chain triglycerides – coconut oil is a great choice for cooking with as it can be heated at any temperature without becoming rancid (one of the very few oils that can say that!).

Coconut oil can help you BURN MORE FAT (you read that right!) and increase energy expenditure by as much as 5%.

It’s considered an anti-viral, anti-bacterial and anti-inflammatory and can improve blood cholesterol levels as well as potentially lower the risk for heart disease.

This healthy MCT oil is great for brain health and immunity!

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Saturday Swap: Toasted Nuts

Toasted Nuts for Croutons

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Packed with heart-healthy fats, protein, vitamins and minerals, toasted nuts are a no brainer atop salads. Some nuts are healthier than others, some of the best options being walnuts (brain health), almonds and Brazil nuts (a great source of selenium).

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Health & Wellness Wednesday: tips to Improve your gut health

Some great tips on improving your gut health from Dr. Mark Hyman:

9 Ways to Optimize Gut Flora
The best way to grow a healthy inner garden and make your gut bugs happy begins with your diet. Here are 8 ways to build healthy gut flora starting with your next forkful:

  1. Eat whole, unprocessed, unrefined foods. One of the best ways to maintain gut health involves cutting out the sugar and refined carbs and jacking up gut-supporting fiber.
  2. Make 75 percent of your plate be vegetables and plant-based foods. Your gut bugs really love these high-fiber plant foods.
  3. Eat good fats and get an oil change. The good fats we mentioned earlier (like omega-3 fats and monounsaturated fats, such as extra-virgin olive oil) will help with decreasing inflammation, giving healthy gut bugs a chance to flourish.
  4. Supplement smartly. Beyond the numerous benefits (including reducing inflammation), studies find omega-3 fatty acids can support healthy gut flora.  You should definitely supplement with an essential fatty acids formula, if you’re not regularly eating wild-caught fatty fish.  You can find professional-quality formulas in my store. Take a good probiotic supplement. This helps reduce gut inflammation while cultivating health and the growth of good bacteria.
  5. Add more coconut. Studies demonstrate anti-inflammatory and weight loss benefits from adding Medium Chain Triglyceride or MCT oils. One of my favorite fats, coconut oil and coconut butter, contains these fabulous fat-burning MCTs.
  6. Remove inflammatory fats. Cut out bad, inflammatory omega-6 rich fats like vegetable oils. Replace these with healthier oils like extra-virgin olive oil and coconut oil.
  7. Add fiber-rich foods. Nuts, seeds, and a special fiber called glucomannan provide prebiotics and feed our healthy bacteria.
  8. Add fermented foods. Sauerkraut, kimchi, tempeh, and miso contain good amounts of probiotics so your healthy gut bugs can be fruitful and multiply.

The above recommendations are not miracle cures. They are the actions that lead to normalized gut function and flora through improved diet, increased fiber intake, daily probiotic supplementation, the use of nutrients that repair the gut lining, and the reduction of bad bugs in the gut with herbs or medication.

Yes, inflammatory fats will definitely damage your gut bacteria. But the right fats, including omega-3s and extra-virgin olive oil combined with a whole, real food diet can actually repair your gut and even increase good bacteria.

Wellness Coaching Pointer: 10 Ways To Thrive This Holiday Season

I find that these suggestions are always helpful to consider this time of year.  I hope you find them useful.

  1. Joy Filter – ask if this will add joy to you
  2. Forgive – make amends and let go
  3. Involve Family – let everyone participate
  4. Time For You – do something for yourself daily
  5. Get Perspective – go with the flow and have fun
  6. Hire It Out – get help, then focus on family
  7. Simplify Gifts – make it easy for yourself and others
  8. Your Traditions – focus on what is important
  9. Be An Angel – help someone in need
  10. Save Up – set up a holiday account


If you are interested in coaching or have questions, please feel free to contact me.

Saturday Swap: Olive Oil & Apple Cider Vinegar

Store Bought Salad Dressings < Olive Oil & Apple Cider Vinegar (ACV)

These contain so many ingredients, like filler and added sugar. All totally unnecessary. Instead, drizzle some olive oil and ACV instead, maybe a sprinkle of celtic sea salt and you’ve got a  great – and easy – dressing!