weight loss

The Best Fats to Eat and the best Fats to Cook with!

Not all fats are created equal. Many have different structures and can only be used for specific reasons. The craze currently is that people should eat as much fat as they can, this is partly true. The reason a high fat diet is promoted is to create a healthy environment within our system. What most don’t know is that we can actually create a very unhealthy environment inside our body if we chose the wrong kind of fat. Fats are separated by their bond structure, most are familiar with the word Omega. Omega’s are mostly seen in 3, 6, and 9. What we dont know is that not all Omega’s are the same. The numbers change how the fat is recognized in the body. What is commonly misunderstood is that 6 & 9 are just as good as 3. Well that couldn’t be further from the truth. If 3 is not in signifcant elevation to 6 & 9 then we actually can reach an inflammatory state. I know this is a lot of information and can tend to be very confusing, but lets make it easy, Omega 3 is the winner!


So what foods are higher in Omega 3 then?


Coconut, salmon, sardine/anchovy/cod, grass fed red meats, liver, egg yolks, grass fed dairy…. There is a good long list of foods high in Omega 3, you get the gist. The foods high in 6 & 9 are not bad foods by any means, they just need to be in moderation to the omega 3.


So now that we know the better foods to keep as our staple, lets talk about the right  fats to cook with.


Vegetable oils like canola, and soy should be in your trash, like right now! While your at it, toss the peanut, sesame, and grapeseed in there too. Olive can stay, but should be lightly heated. We call olive oil a finishing oil, for things like salad or homemade mayo. I know you might be thinking that I am crazy right about now, like your hippie radar is going off and I sound like a doomsday prepper. Well some of that is true, but mostly my reasoning behind this madness is science. Some fats can actually lose stability after a certain termperature is reached. Its called oxidation. Not to mention that some of those oils don’t naturally preserve well and could be rancid, ew. Oxidizing is something you never want happening to your fats. It makes them carcinogenic, we’re talking cancer here people. You can call it, inflammation in a bottle.


What fats are safe to cook with you ask? First let talk about what temperatures you are cooking with!


Here is a little guideline:


High heats- Avocado oil, Tallow, Coconut oil


Medium heats- Butter, Lard, Bacon fat, Ghee, Duck fat


Low heats- Olive oil, fish oils


Now that we know what fats to eat and to cook with we can focus more on elevating the right ones. I am a huge fan of coconut oil, if you don’t like the cocnut flavor, you can get refined coconut oil. Tallow makes everything taste better, so thats always a good choice. You can always make your own, or you can get it fromhttp://www.fatworks.com that’s where we buy ours :)



Enjoy cooking and eating fat, just focus on the right ones for you!

The top 11 Tips of the Right kind of Weightloss


When it comes to weightloss I have been around the block a time or two. I have struggled with my own weight, body image issues, emotional eating and binge tendencies. So I know what it feels like to be uncomfortable and aware of your body every second of the day. The negative loop you have your thoughtson like a bad song you can’t seem to get out of your head. I destinctly remember every single time a person has called me “healthy” or “soft” or my personal favorite was “thunder thighs”. I have worked very hard to perfect positive body image with myself and with others yet sometimes it just doesn’t cut it. Sometimes I don’t quite accomplish that confident state of physical perfection.


But honestly, it is not just about loving your body, it’s also about health. I have never in my life been an Obese person, I just happened to grow up in the superficial capital of the world, Southern California, so if you were 10lbs overweight, people noticed. Growing up there taught me a few things, shaming others will give you bad karma, and staying fit is not necessarily a bad thing. I have spent most of my life fighting others opinions that at one point I simply forgot that maybe there is no nice way to tell someone that they need to make a change in their life. Maybe those words of judgement no matter how hurtful are the only way we will recognize that something may not be right. The COO of the clinic I used to work for said the only way she knew to make a 72lb change in her life was when a man Moo’d at her in a bar. Is that man going to get what is coming to him karmic-ly, yes, but she now runs 8 locations of one of the most successful nutrition centers in this area. She now is on a path that has inspired and saves countless lives.


By no means am I an advocate for fat shaming or a proponent of unhealthy body image, don’t get me wrong here. But as someone who used to have depression and anxiety because of the crap I ate, I know the benefits of being kind to your body and not only loving the skin you are in, but also taking care of it. Every person on this planet has different beliefs as to where we end up when we die, but don’t you want to take care of your self now?


What I am an advocate for is the amazing experience I have had over the past few years of being a women’s wellness expert and facilitating life changes for women that are immeasurable. When someone tells me that they got their period back after years of having a hormonal imbalance, or being migraine free after almost a decade of daily medications that could kill a small child. The proof is in the pudding. So you can say this article is not just about weightloss, but more about advocating for lifestlye change, and trying to get on a path that will change your life for the better. I don’t want any one woman to EVER be uncomfortable in her own skin so this is not a pitch to say anyone reading this is not perfect the way they are. But if you are here seeking a healthier new you, then these 11 mindful tips are just for you!


1. Cortisol is a tricky bitch- are you decreasing your stress levels?

One common mistake that most weightloss programs never cover is stress levels. Hormone balance is a huge factor when it comes to weightloss, especially when it is a hormone that can directly inhibit you from losing. Cortisol likes to hold onto fat. It’s intrinsically designed as our fight or flight hormone. So if you are in “starvation mode” as I like to call it, then you will just keep your fat no matter what diet you’re on. Cortisol is used when our blood sugar regulation is all messed up so if you have type II diabetes, mad insulin resistance, sleep deprivation/insomnia, or a crazy life, then you my friend will have a hard time letting go of your extra padding.


Tip: Cut your stress way down, sleep more, and breath! Maybe do some yoga :)


2. Hydration-are you drinking enough or too much?

Every day I see a patient of mine I ask them about their hydration levels. I am very unorthodox in the ways I hydrate my patients. I actually don’t ask them to drink an ungodly amount like most weightloss centers do. I believe heavily in the art of keeping essential nutrients and getting rid of harmful toxis. So I typically ask people to drink at least 64oz and include a seperate glass of “natural gatorade”. This natural gatorade is comprised of a mineral rich, iodine free salt, and fresh squeezed lemon juice. This alkalizing drink is a sure-fire way to properly hydrate your body, without sacrificing all of your essential nutrients.


3. Take a bath

I know this sounds weird becuase hygiene isn’t usually included in weightloss. You can giggle for a second if you like, but when you’re done, here’s why… Epsom salts when used weekly in a hot bath will naturally detoxify the body if bathed in longer than 15min. This ancient art of bathing can draw out harmul chemicals that can alter our very endocrine system and disrupt hormone production. We daily are exposed to harmful chemicals, plastics, toxic fumes, harmful bacteria, ect…. So yes this style of epsom salt bathing actually helps you to lose weight by allowing all of the crap to come out of your body.


Tip: Make sure to shower afterwards to rinse the toxins off the skin.


4. A Happy gut is a healthy gut

Fermented vegetables. In all weightloss programs vegetables are at the top of the list, but why not fermented ones? Most people out there are walking around with excessive candida overgrowth and leaky gut becuase of all the processed crap they eat and the several sets of antibiotics their doctor has suggested even for a tiny bug. Lets face it, when you have a proper balance of good bacteria in your intestines, then you have a plethora of positives in your life. Your bowel movements will be regular, so elimination is not a problem. Your serotonin levels will be balanced so that leptin can be produced,(that’s your happy hormone and satiety hormone) and you don’t over eat. If the good bacteria is in control, then the bad won’t be controlling your brain to feed it more sugar.


Tip: Read the label, look for a chemical free food and get the refrigerated kind.


5. Stop killing yourself at the gym

The more you over exercise, the more adrenal damage you do, and eventually your thyroid will be afftected by it. Endocrine health is essential for weightloss. Obviously if your thyroid doesnt operate properly then you will struggle with weightloss, so why not give your stress center a break and let your body heal. Exercise is of course important for overall health, but exercise the way your body wants to. I am a rockclimber, walk to work, ski, and natural movement kind of girl. I like the outdoors. I like to be in control and I like my own pace. Set your own pace. And if you happen to be a hardcore marathon runner, crossfitter, type A gal, then do your due diligence and baby those adrenal glands!


Tip: Adrenals love B vitamins, eat foods rich in B’s


6. Digestion

We did cover fermented foods earlier, but have you checked in with your poop lately? Bowel movements are also a way I typically start a session. If your entire body depends on gut health then we should chickity check ourselves before we wreck ourselves. If you are on a diet plan and your either constipated or have diarrhea, then soemthing isn’t right. Yes this can happen in the beggining of any diet change, but if it goes on the whole time, then…. Its time to give it up. When was the last time you had a food allergy test done? Never, well now is a time to start. When was the last time you read a label and it had less than 5ingredients in it? Most diet foods on the market are DISGUSTING, like they will straight up give you cancer! But most companies know that you are desperate and they just want to make money off of you. Eating clean is the way to go. So if you are not having daily healthy well formed bowel movements, it’s time to change your plan.


7. If your new diet doesn’t involve clean eating, chances are you will gain all your weight back

Crash diets are not sustainable. I had to fire a patient recently becuase she widely misunderstood what it was that I do. I am in the business of healing and changing lives, not crash dieting. I don’t helppeople lose 20 before a vacation so they can just gain it all back on their vacation, but have nice pictures. Catch my drift? It about making lifestyle changes so you never put your weight back on. Who wants to yoyo their whole life?! I know that I don’t, it’s depressing and it makes you feel like crap. Now I’m not saying that a little 5 or 10lb gain isn’t inevitable, it always is. Life is insane and shit happens. Especially when someone dies, all people do is bring food, and mindfulness is hard when you are greiving, so yes, there are exceptions. What I’m saying is, chose a plan that will better your life becuase a quick fix is just that, the weight will come back quickly too.


8. Don’t ever trust a company that wants to sell you a drug, you will pay for it in the end.

Nuff said on that one. If they recalled PhenPhen what do you think HCG is?


9. Minfulness and setting Boundaries

Everyone is too busy these days. Overworked, overstimulated, exhausted, malnourished becuase your stress is depleting all of your nutrients. When was the last time you took a walk and enjoyed it? When was the last time you listened to someone talk and actually cared? Does your boss really need you on holidays, and is giving time up with your familiy actually worth it? One of the biggest reasons why obesity is at an all time high is becuase we have stopped practicing the art of self care. We don’t listen to our bodies anymore. When did we stop taking deep breaths and sighing while looking at something other than a mobile device. Most often my patients biggest setback is the lack of mindfulness and ability to take time for themselves. They don’t make time to prepare so then convenience takes over and deprivation sets in. Boundaries can be set with anything and any one. It has taken me years to perfect my boundaries but I now successfully am in control of my own existence, not my life, because let’s face it I could get hit by a bus tomorrow, but everything else that I can possibly have control over, I do. I manifested what I wanted, set boundaries, and worked my ass of until I reached my goals. I used to commute 45 min each way and now work within walking distance. I used to let my parents tell me exactly what to do, now I just listen, say thank you, and make my own choice. I used to let people tell me what was “healthy”, now I tell them kindly, do your research. I’m really a nice person, but like anything, when you are passionate, nothing gets in your way. Communicate to the world what you want and how and when you want it. Stop letting people tell you what to do. That’s where the biggest mistakes in life are made.


10. Beward of the feeder

Oh boy this is a big one! People looooovvvee to feed eachother, it’s how we love one another. I have so many feeders in my life, its insane. The funny thing is when you start to eat healthy, they want to feed you even more. It’s like a salesman, when they know you might walk out that door, they want to sell you hard. When I first went gluten free, everyone and their mother wanted to give me every gluten free treat you could imagine. Cookies, cakes, chips, breads, noodles, yadda yadda yadda. What they couldn’t conceptualize was that gluten free didn’t mean, “Hey I still want to eat all my food in carbs!” To me it meant fresher foods and cleaner eating, but I digress. You will have them at work, at home, at school, church, even the damn bank has lollipops. When I heard that Planet Fitness gives away free pizza I almost had a heart attack. What is really happening is fear. People get either afriad that you will no longer accept them for their unhealthy ways, or will pass judgement. Sometimes it’s out of jealousy becuase they have not quite emotionally arrived at eating healthier. What ever the reason may be it is purely a projection of their own deep seeded emotional trangressions. Don’t take it personal, say thank you, and chose to throw it away or simply say, “I already ate.” It really is easier than you think. Stop stressing about what they might think becuase then they have won.


11. Source your food properly and eat more FAT

Ah yes, the food part. Well I saved the best for last. In my private practice of course I do coaching and testing to see what each individual needs to acheive optimal wellness. However some foundations I never let go of are these: EAT MORE SATURATED FAT and SOURCE YOUR FOOD PROPERLY, STOP EATING CRAP FROM A PACKAGE. Clean eating and high fats are the best way to acheive your weightloss goals. Most people benefit from eating a Ketogenic diet, and this is one of my favorites to use for weight management. I also love to teach people about eating grass fed meats and pasture raised dairy and eggs. Organic and Non GMO is so much betterr for your immune system and decreasing inflammation. Eat egg yolks, and butter, and bacon , and avocado, and cheese, and cream, everything full FAT! Not only does it give you more energy, but it also makes you feel full longer and causes less deprivation, which leads to less binging.


Well I hope these tips leave you feeling a little more fulfilled and a little less worried about embarking on a new lifestyle change. Stayed tuned for more blog posts!


Feel free to message me if you have any questions!



How I lost 5 pounds in ONE week!

How I lost 5 pounds in one week

Every once in a while I allow myself to gain a little weight so that I don’t develop a completely restrictive lifestyle. This doesn’t mean that I ever go back to eating foods that are bad for my health, but I allow myself to indulge in simple pleasures. I have an amazing husband and group of girlfriends that never make me feel like anything has changed with my body and I give them the same amount of  love and support back. We are extremely body positive and loving, so we always tell each other that the other looks amazing regardless, and on the other hand, lift each other up to help reach personal goals.

Recently I allowed myself to gain 10 pounds. Yes this is not earth shattering, and my high weight is most people’s lowest weight. Honestly, it’s all about how I feel as an individual, not some one else’s opinion or standard I have to live up to. In the end it’s all about how comfortable you are and when you feel your healthiest. You could be at your lowest weight, but not feel healthy or vital. This is why when I set my mind on losing the weight I go all in and focus on every variant, because weight loss is not just about what to eat or not to.

My primary concern when focusing on reaching my weight goals are my adrenal glands. You have heard me talk about this again and again, and when it comes to stress, I mean business. I like to tell my patients that there are houses in the body. Each house represents a system. The endocrine system is a house of a very close family. Each room in the endocrine house is connected and if one is a mess, they are all going to be a mess. Its the process of influence. It seems trivial, but behavior inside the body and outside the body are very connected. So if your adrenals are exhausted you better believe that your metabolism is going to pay for it. So the more you stress, the harder it will be to lose weight. Even stressing about losing weight will be enough to keep you from your goals.

Not having trust that your body will get there is disruptive in so many ways. The brain is responsible for every major process in the human body, so emotion can be a very powerful thing. When I am trying to focus on my goals, I do just that. I focus on the hard work and let nothing stop me. I don’t succumb to cravings, I don’t waver based on others opinions. I don’t let anyone or anything convince me that I should stop for just a moment. I never let people guilt me into making decisions that derail my progress, because let’s be honest, that person is doing it for a reason. They need an excuse to do it.

Life is about choice and removing stress is easy. Focus on the things you chose not to stress about. Let the stressful things roll off your back, no excuses.

Next, I set a plan of action. Like, I will walk 5 miles a day, or I will do the eliptical for 45 min a day. Then I set hydration goals and sleep goals. I map out my meals and what time I will eat them. I set my life around this clock, because if I don’t, life will get in my way.

Movement is extremely important for the process. It doesn’t mean you have to kill yourself doing crossfit or run marathons, it just means you have to stay consistent. The body is a machine, and making your whole weight loss process about routine and clock work is going to guarantee result. Going to spin class twice will do nothing for you, the movement needs to be at least five times per week. NO exceptions.

Sleep and hydration are as equally important to the equation as the food is. Sleep is how the body repairs itself from the daily stress of life and hydration is how we detoxify any negative hormones or chemicals that have trapped in our fat tissue over time.

So how did I lose 5 pounds in one week?!

I slept at least 8 hours every night. When I woke up I went on a two hour walk that was up to 6 miles, taking my time, meditating on life and enjoying nature. I drank at least 96oz of water a day. I ate three large meals with less than 10 carbs each, most of them zero.

I relaxed when I needed to and was kind to myself during the whole process. I cut out alcohol said no to anyone who offered it, without feeling guilty or left out. I made sure to eat plenty of ferments so my digestion would stay on track. If your digestion isn’t working daily, the weight has nowhere to go.

I wore comfortable clothes to make myself feel good and stayed off the scale the entire week. Staying off the scale is a big deal, obsession breeds negativity, if you see a number you don’t like it will ruin your entire day. I didn’t deprive myself, if I wanted a treat, I made the keto version and felt satisfied.

I kept positive with everything I did and made sure to be kind to those around me. Having positive influences and people surrounding you makes it easier and worth it.  Over the course of the week my body started to change, my clothes began to fit again and it came off fairly quick. No I don’t have a super freak metabolism, I worked hard for it.

This same formula can work for anyone, its all about how hard you want to work, and how quickly you want to get there. The equation is easy, but being emotionally prepared for this type of dedication can take people years. It’s up to you.