So I haven’t eaten traditional pasta in years #glutenfreelife but the idea of a creamy, fettuccine alfredo brings back fond memories of my 90s childhood. I couldn’t get enough of the stuff! These days as a 30 something, gluten/dairy free, pescatarian nutritionist (among other things), I see pasta as a long lost love connection. We had something special but it’s over now and I’m ok with that.


While I don’t miss traditional pasta, sometimes I want the same mouth feel - creamy and decadent, but without the heavy and bloated feeling pasta often left me with. As an adult, I transitioned from a super processed, high carbohydrate diet to one that is more natural and vegetable centric. Even though I made significant changes to my diet voluntarily due to my becoming more health conscious; removing gluten, dairy and eggs from my diet came out of necessity more than anything. My adult GI system really started rejecting gluten (maybe it always had and I just ignored the symptoms) and my skin abhorred all things dairy. Given my lactose intolerance I already knew I shouldn’t be eating dairy but it was when I became more informed about dairy’s effect on acne prone skin that I said, “Nope!” Call it vanity or whatever but living with severe acne in your 20s and 30s is hard to say the least (I cried and prayed for the Lord to heal my skin). I’ve tried eggs on and off again over the years but I’ve come to realize that they too are a terrible trigger for my acne prone skin. Bye eggs!


People often ask me what I eat given my multiple dietary restrictions. Plenty! I say. Vegetables, fruits, seeds and fish are the pillars of my diet. I love finding new and interesting ways to use vegetables or my other pillars in place of traditional ingredients. Today I’m sharing a simple vegetable-based, pasta inspired dish. It’s not groundbreaking but it’s simple and taste amazing so I thought I’d share.


I didn’t cook my noodles this time but I have in the past. Try this dish both ways and see what you prefer. If you do want cooked noodles just steam or sauté them until desired tenderness is achieved. I also didn’t have any limes or lemons on hand but feel free to use either instead of the white wine vinegar. You just need a splash or squeeze.


Better Pasta (GF, Vegan, Raw)
1 medium zucchini
1 small to medium carrot (can replace with another zucchini if lower carbohydrates preferred)
1 ripe medium avocado
1-2 Tbsp white wine vinegar (a squeeze of lime or lemon can be used instead)
Salt and pepper to taste

1. Use a vegetable peeler to make ribbons from the zucchini and carrot (if used). You can also use a spiralizer, mandoline or julienne peeler to create the vegetable noodles.
2. Cut avocado and scoop out the flesh. Mash well with a fork. Add desired amount of salt and pepper.
3. Toss noodles and avocado sauce together. Add in 1 tablespoon vinegar or preferred acidic juice. Toss. Add more salt, pepper and vinegar as desired.

​You are a busy person so I will get right to the point. You (yes you!) are absolutely fabulous and here are 3 (of many) reasons why. Oh and before we start, I know some of you may say, “How do you know? You don’t know me.” Well, while I may not know you personally, I know some things about you…So let’s go!
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1. You were created in the image of God (Gen 1:26-27)-I mean come on…it doesn’t get any better than that! The best plastic surgeon in the world could not come close to replicating such beauty. The one true living God personally created you and breathed life into you…yes you! No matter your perceived flaws or limitations; make no mistake, you have been divinely created to be just as you are. I know you may be in a rush to get to point #2 but if you don’t mind let’s pause and look to Jesus for more on the point about “flaws.” When asked by His disciples why a particular man had been born blind, Jesus explained it was this way so, “that the works of God should be made manifest in him.” (John 9:1-3) Did you catch that? Everything God has done and created in us serves some greater purpose. He does not make mistakes. Even though we may dislike our attributes or fail to see their value, God has perfectly crafted us and all His creation to ensure He will receive the ultimate glory. Amazing right?! While on this point, please do not mistake me, I am not being critical or judgmental of our human efforts to alter or enhance our physical appearance. Instead I would encourage all to realize that while makeup, cosmetic procedures, clothes, etc. may help us feel or be acknowledged as (more) beautiful according to man’s standard of beauty; in the eyes of God, our value and beauty are unchanging, unmatched and priceless.
2. You are one of a kind!-Lets be real, no matter how hard you (or I) try, you can never be someone else…and you shouldn’t try to be! Ultimately, loving and embracing who you were created to be is far more fulfilling than forgoing your unparalleled self in hopes that you can be some other woman (or man). Honestly, from someone who has tried, yearning and working to be someone that you are not is physically, emotionally, mentally and spiritually exhausting. Not only do you inflict self-harm in the grueling, unnatural efforts to be someone else; your rejection of self also leaves the world void of the authentic, unique role you have been divinely designed to play. Embrace who God intended for you to be and if ever you strive to live as someone else, let that person be Jesus Christ and Him alone.
3. You are loved & highly sought after- To be thought of as genuinely loved and sought after seems almost inconceivable given the modern day culture we live in. Many women (and perhaps some men) can attest to feeling more like an option than a priority when the opposite sex is considered. Even aside from relations with the opposite sex; often a lack of attention or recognition by our family, friends, coworkers, employers, etc. can invoke feelings of loneliness and worthlessness. What a shame it is for us to allow ourselves to feel such a way. People are fickle and their attention spans are brief; this is a reality of the human condition that we should not hold against one another. At the end of the day, neither you nor I can control the desires and actions of anyone other than ourselves. Instead, let me encourage you to focus on the fact that you are genuinely loved and being chased after someone who only wants a relationship with you. You are never alone or forgotten. Jesus is standing, knocking at the door. Have you opened it?

As summer approaches and it officially becomes swimsuit season, the desire (and anxiety) to shed those few extra pounds reaches an all-time high. If you are like me, you may have seen your weight fluctuate over the years depending on your daily diet and level of physical activity. Over the years I have realized if we are honest with ourselves, many of us can trace the source of undesired weight gain. Personally, I know that becoming sedentary and snacking on processed, crunchy foods quickly becomes my downfall.

Professionally, as an RD Nutritionist, I know the vast majority of us can attest that often times the scales can begin to tip when we become less physically active and/or more indulgent in what we eat. Sometimes there are cases of select medical conditions or, more commonly, medications that incite rapid, unintentional weight gain. However, in this article I am speaking more to controllable factors such as behavioral and environmental elements that contribute to unwanted weight gain. What I have personally learned and encourage others to do, especially depending on their specific history, is to not become obsessed by minor, periodic fluctuations in body weight. At the same time, however, it is important not to be naive to what is going on in the body when there is an ongoing, steady change in an undesired direction (again this is not in relation to medical conditions or situations such as pregnancy). If you are not feeling your normal self and the excess weight is starting to affect your mental, emotional and physical wellbeing, it is important to stop and assess the situation. Consider asking yourself, “What am I doing that is causing this weight gain? Am I being physically active most days of the week for at least 30 minutes a day? Am I eating a diet high in vegetables and low in processed foods? Am I eating when I am stressed, sad or bored?”

These are just a few questions that you may want to honestly ask yourself. The answers can help you begin to critically assess the cause of the  weight gain; which will help you remedy the situation before it becomes (further) out of control. At more than one point in my life I have had to ask myself these questions. While writing my thesis in graduate school, I noticed I would eat when stressed or while bound to the computer for hours at a time. Other situations such as dissolved relationships or financial worries have also, at times, sparked “comfort eating,” which in the long run is the opposite of comforting. However, thankfully during these stressful moments I would eventually come to realize food was not the solution and having my body take on a physical condition that made me even unhappier would only exacerbate my “problems.” Through the grace of God and His blessings of supportive people, opportunities and outlets (i.e. weight lifting); I was, and continue to be,  able to turn from the incessant, unhealthy habit of emotional eating and instead move towards a more positive mental, physical and spiritual state of being.

While I have stressed that we not be naive to the sources of undesired weight gain, I also want to emphasize the importance of not becoming obsessed with our weight. This is especially true for those of us who may have struggled with an eating disorder or disordered eating in the past. Eating disorders and disordered eating are serious matters and I encourage anyone who is presently or who has formerly struggled and sees a return of problematic behaviors or thinking, to seek out help immediately. You do not have to endure this alone. Help is available. You can contact http://www.nationaleatingdisorders.org/find-help-support for more information.
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While I am a fitness and nutrition enthusiast who encourages optimal physical fitness, I  realize life is far more than a number on a scale. I do not want anyone to become obsessed or down on themselves about any element of their physical appearance or fitness. As women (and men), our worth and beauty cannot be quantified on a scale or otherwise. No matter your beliefs, you were created by the one, true living God and you are loved. Body weight, dress/pant's size, age and whatever other physical element you or others insist determines your value is an illusion. You are an invaluable and beloved being. Tend to the wellbeing and upkeep of your mind, body and soul and even as you aspire for greater physical fitness, always love yourself where you are. Rest assure my friend that no matter what, Jesus Christ loves you more than you could imagine and eagerly awaits to be, or grow, in relationship with you.   
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 “Peace I leave with you; my peace I give to you. Not as the world gives do I give to you. Let not your hearts be troubled, neither let them be afraid.” John 14: 27

In all things I have shown you that by working hard in this way we must help the weak and remember the words of the Lord Jesus, how he himself said, ‘It is more blessed to give than to receive.’” Acts 20:35
 
It is difficult to explain the gift of joy that comes from giving to others. A bottle of water to a homeless man on a hot, summer day; a much needed dollar to the elderly woman in the grocery store line; an encouraging word to a downtrodden friend…the list goes on and on. There have been countless occasions where I can personally attest that I have benefited more from giving than receiving. Giving is an often overlooked and even detested privilege that all of us have been blessed with. Everyone has something to give. Some of us have a greater capacity to give monetarily; others have more time to share; and still most of us can, at least, give a smile or “Good morning,” to someone on a gloomy day. We all have something to give.
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Beyond our mere ability to give is the blessedness and joy of giving. Personally, giving helps remind me of how much I have been given; grace, mercy, salvation, etc. For myself and fellow followers of Jesus Christ, this reminder alone should cause us to stop in our tracks and help others when it is in our ability to do so. As if an internal prompting of gratitude to my Father were not enough; my soul leaps for joy when I can help relieve the stress, troubles or needs of another. There is something about giving that is purely joyful. I can’t place my finger on it but it simply feels good to give. Perhaps it is because in doing so I feel as if I have purpose in the world at that exact moment or maybe it is because giving helps me feel as though I am continuing the mission of Jesus Christ; I honestly am not sure why it feels so good to give. Maybe it is a part of a divine, internal reward system created by God so long ago. While I know that God will bless those that help others, the internal joy I am presently speaking of, is not rooted in a specific desire to receive something from God. Instead this joy is found in giving with no expectation of receiving. The best type of giving is that which is humbly, lovingly and cheerfully done. I encourage you to give something to someone today and embrace to mere joy that comes from doing so.

I walked into my local Dollar Tree with one thing on my mind…BLUEBERRIES!! Dollar Tree by far has the best deal in town on blueberries with a pound of frozen blueberries coming in at $1. Blueberries can be pricey depending on where you shop and the time of year you purchase these little powerhouses. However, with summer just around the corner, it may be easy to find a great deal on these seasonal delights. While I plan on loading up on fresh blueberries as they reach season’s peak, I’ll also continue my indulgence of the frozen variety. You may be curious as to why. Well, frozen blueberries can be enjoyed year round and guilt free given they are highly accessible, affordable and frozen making them the perfect chilled additions to smoothies on a hot summer day.

You may have noticed that I make a big deal about blueberries and I believe such a high opinion of this berry is more than justified. So okay why all the fuss over blueberries? It may be easy to dismiss these petite gems without a second thought but don’t be deceived, blueberries pack a mighty nutritional punch. With a low caloric value (1 cup contains ~80 calories) and high antioxidant profile, the blueberry is seen by many as a superfood. A generous serving of manganese, fiber and vitamin C can be obtained by indulging in a 1-cup serving of these beloved berries. Additionally, research is currently being conducted that explores the benefits of blueberries in connection to insulin response, cancer prevention, brain health and cardiovascular health. Given the ample health benefits, low cost and upcoming seasonality of the locally grown, fresh variety; get ready to explore the wonderful world of blueberries and let’s start with this yummy, protein packed smoothie!
Reference: www.blueberrycouncil.org 

Vegan-Friendly Blueberry Spinach Smoothie

Ingredients:
1 cup frozen blueberries
3 cups raw spinach
2 Tablespoons almond butter
1 cup unsweetened vanilla almond milk

Instructions:
1.  Add blueberries, spinach, almond butter and almond milk to blender.
2. Blend. Add more almond milk if needed and blend to desired consistency.

I see it far too often. It’s the 4:30 PM, the thick of the day and the gym is buzzing. Feet pound the treadmills, the iron bar hits the rack, televisions flicker highlighting the events of the day and almost everyone is immersed in a personal workout paradise (yes I said paradise!). Then I see it again, as clear as day, the pink elephant in the room. My beautiful sisters working hard, giving all they have on those cardio machines with little to none ever venturing into the weight lifting area. There are always a few outliers but in general many women (I am specifically referencing the gym environment) will limit their physical activity to cardio-based activities and will significantly limit or exclude the element of resistance (weight) training.  I have been in various coed gyms, numerous hours of the day and this observation generally reigns true.

Please don’t misunderstand me. Regular engagement in cardiovascular based activities is a wonderful and much needed aspect of good physical fitness, however, it is only one piece of the puzzle. Elements such as flexibility, balance and resistance training are also needed to achieve and maintain optimal physical fitness. So why do many women choose not to lift weights? As a group exercise instructor, I have spoken with a number of different women from various backgrounds and the two main reasons those I spoke with would share for not lifting weights was that they didn’t want to look like a man; and that going into the weight training area was intimidating. I can empathize with both of these concerns. However, the probability of a woman morphing into a man due to weight training is slim to none. We as women naturally do not have the hormones necessary to take on a male physique. However, if a woman chooses to take steroids or select supplements, she can begin to have a physical transformation mimicking that of a man.

The second reason related to being “intimated” by the weight training area is also understandable. Yes there are primarily men in this area; however, in general, I have found most to be polite and helpful. Sure there are a few bad apples in the bunch and some stare 2 secs too long but in general I have found most weight lifting environments welcoming of women. Also, to state the obvious, as with most people in the gym, those in the weight lifting area are typically more concerned with looking at themselves than they are with other people. Don’t get me wrong, there are some mean, critical, rude and invasive people in the gym world, but I have personally found them to be the minority. So with that all being said, we can now bypass those two reasons for not lifting and focus on 7 reasons why we as women should lift.

7 Reasons Women Should Lift Weights

1. Improved confidence and independence
2. Improved strength and muscular fitness
3. Increased lean body mass
4. Decreased risk of osteoporosis
5. Increased resting metabolic rate
6. Improvement in medical labs such as cholesterol and blood pressure
7. Prevention or management of chronic diseases such as heart disease, diabetes, obesity and lower back pain

Now it’s your turn. Tell me in the comments below if you lift weights and if so what motivates you or will motivate you to start.

​Have you ever felt emotionally exhausted? Personally, I find emotional exhaustion to often be worse than physical exhaustion. There are some days when I had a full night’s rest and would still awaken fatigued. How could this be? That question once plagued me. However, with time it was ultimately easy for me to discern that my lack of rejuvenation was due to the poor emotional condition I attempted to “rest” in. How can the body rest when the mind is consumed with a perpetual cycle of unhealthy, self-defeating thoughts? It was no wonder I was not refreshed when I would awaken the following morning.

Even though I, or rather we, may not want to admit it, often the debilitating torment of emotional exhaustion is self-inflicted. Naturally, we may first want to dispute this argument, especially if our emotions are in response to an attack or wrongdoing of another. However, even if our initial anguish is the result of the sins or transgressions of another; an inability to allow restoration of emotional health to its optimal state is generally a personal doing. Though others may harm and commit crimes against us, ultimately, no person on this earth can control our feelings, emotions and responses. We are not powerless over the state of our emotional well being, we determine the power and influence we allot to any given person or issue. Though life and all of its issues may push us to the brink, we voluntarily dive into the cyst pool of worry, stress, anxiety and emotional exhaustion. Given our dive into emotional exhaustion is voluntary, we can refuse to jump and we can instead choose to thrive in the midst of the adversity, thereby maintaining our peace of mind.

​How so? By trusting in the Word of God. More reassuring than our personal role in resisting and combating emotional exhaustion is what God has promised He will do for the weary of heart. Isaiah 40: 28-31 (ESV) states, “Have you not known? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He does not faint or grow weary; his understanding is unsearchable. He gives power to the faint, and to him who has no might he increases strength. Even youths shall faint and be weary, and young men shall fall exhausted; but they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.” So my dear friend, soar over the valleys of emotional exhaustion and heed to the Word of God, forever trusting He is with you, empowering and strengthening you along the way. God bless!