Get your chia on!

This weird little seed isn't popular amongst most families but it should be! I wanted to share with you today ALL of the A-MAAAZING benefits of chia seeds. I also provided ideas below of how you can incorporate these in your daily diet (and even the pickiest kiddos!) for all of the health boosts. 

As an avid fan of Seeking Health, their mission and the quality of their products, most of what you will find in my home when it comes to supplements and caring for our bodies outside of food will be the Seeking Health brand.

In this season my focus is on lowering inflammation, detoxing heavy metals, mold exposure and possible candida, repairing gut health, and boosting immunity. As many of my readers and clients are in need of the same support (as are most people), I've listed my current favorite lineup below (not all pictured above). 

Already an affordably priced supplement line (which is a beautiful thing for allergen-free, non-gmo products that use no artificial colors or flavorings), I also have a coupon code for my readers and clients for their first order - just use NOSHNURTURE10 upon checkout for 10% off. 

Without further adieu, here are my daily go-to's. 

Also, again, I am not a doctor. I can not diagnose, treat or cure any disease. I am just passionate about natural health and supplementing our bodies with what we need. I am under the care of a naturopathic physician who helps guide me on what my body needs and I order accordingly. 

• Pure Greens
  This is HANDS DOWN the BEST greens powder I've ever tasted. PACKED with vegetables, probiotics, antioxidants, fruits and a rainforest blend, it delivers SO much goodness in a powder that tastes almost non-existent in a smoothie of fresh organic fruits and almond milk. NO sweeteners needed. I can't rave about this enough. 
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• Prenatal Chewable
  I have been on their Prenatal Powder since 2016 and recently made the switch to the chewables so I can take this in the AM and use the greens powder for my smoothies. I find this works best to double up on the nutrients my body is receiving. 
  
  
• Probiota Sensitive
  I love all of their probiotic blends, it's just finding the one that you prefer. I've been on the general probiota, the Probiota Women's and the Probiota Sensitive. I'm opting for this one at the moment due to my detox. I have Grey on the Probiota Infant as well. 
  
  
• Liposomal Vitamic C
  Liposomal supplements are in a liquid form and are most easily absorbed into the body without loss of nutrients. I take this every morning to keep my immunity boosted. 
  
  
• Liposomal Curcumin
  Again, the liposomal form of curcumin (turmeric) is readily absorbed, therefor I know I'm getting the most out of this anti-inflammatory powerhouse. 

• Liposomal Glutathione
  Our bodies utilize glutathione for our detox pathways to work optimally. If you have a MTHFR defect or other genetic factors that deplete your bodies glutathione, this supplement helps rid our bodies of the toxicity we are exposed to daily. A great addition for if you're traveling, exposed to chemicals, renovating a home, exposed to mold or recovering from or fighting illness. 
  
  
• Liver Nutrients
  This one is tailored to my specific needs as I am also on a couple of binders. This helps my liver to detox and protects it as it works hard to clean up my body. 

Again, you can see their entire  line here. Just use NOSHNURTURE10 upon checkout for anything you may try. If you want to chat supplements, you can contact me here and I'd be happy to answer any questions you may have or get them answered by Seeking Health. I have a heart and a passion for helping others live their healthiest life. 

 Here's a question I get asked MANY times.

What can I eat when I feel under the weather now that I am... (gluten free, paleo, vegan, dairy free, etc.)

The "what can I eat now that..." questions are my most popular as a nutritionist and food blogger so I finally decided to sit down and start a product round up series. Since I believe I've tried nearly every gluten-free, dairy-free, vegan food made today (ok not all, but it feels like most) I thought it was time I put some little guides together to help you and give you a bookmark for when you're searching. 

Below I've put together a gallery of products that are my personal go to's when I'm feeling crummy. They are a mix of healthy, easy to prepare and are ALL gluten and dairy free. Not all below are Paleo, but most are. I remember the first time I got a cold after changing my lifestyle and thinking, "Great! Now I can't have ginger ale or crackers or hearty soups that are easy to prepare." Over time I found my way back to comfort items that I could microwave if need be if I was home alone and needed to tend to me or the baby without much energy. 

And this should go without saying, but making your diet primarily fresh fruits, vegetables, bone broths and lean meats should be your first line of defense in both fighting off and fighting during a sickness. The items below are just healthier substitutes for those "comfort foods" of your childhood, or foods that help curb nausea. 

You may click on any product below to quickly purchase on Amazon. 

​Do you have any favorites that you'd add to this list? I'd love to hear them!

I have a big announcement that I've been waiting to share with you all!

As of this month, I am the newest Nourishment Instructor at the Southwest College of Naturopathic Medicine for their Thrive Community Program! 

Being able to teach even MORE people how to cook, bake and eat gluten-free and dairy-free is a dream and I love this journey more and more everyday. 

If you're local to Arizona, come join me April-June, where I am scheduled once a month to teach the basics of GF/DF cooking and baking. I will be focusing on how to create the perfect Italian Dinner, a delicious Weekend Brunch and a special class on integrating Anti-Inflammatory cooking into your day to day menus. 

​You'll get to learn how to make the dishes seen here on Nosh and Nurture, a few surprise treats and of course, you'll get to taste ALLLL the deliciousness first hand in a state-of-the-art kitchen facility at one of my FAVORITE schools in the country!

Located in the new building on the Southwest College of Naturopathic Medicine Campus in Tempe, Arizona, my class schedule is as follows:
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• Prepare a Traditional Italian Dinner - Gluten & Dairy Free
  Saturday, April 29, 11:00 am - 1:00 pm
  This class will teach you how to create traditional gluten-free and dairy-free Italian dinner and dessert favorites without sacrificing flavor
• Anti-Inflammatory and Immunity Boosting Cooking 
  Friday, May 19, 6:00 - 8:00 pm
  Learn to implement anti-inflammatory, immunity boosting ingredients into easy, everyday meals
• Learn to Prepare a Gluten & Dairy Free Weekend Brunch  
  Saturday, June 24, 11:00 am - 1:00 pm
  Learn the basics of Gluten and Dairy Free baking and how to prepare family Brunch favorites!

You can get more information of the classes offered, pricing details and register here:

​It's that time of year again! The Gluten Free Allergen Free Expo returns to Phoenix and I am SO EXCITED to attend!

With baby in tow, (and his second blogger event in his 3 months so far!), I will be scoping out the healthier, hottest and yummiest new additions to the allergen free food and health world. 

Taking place this weekend November 12th and 13th at the Renaissance Hotel in Glendale, AZ from 10am-4pm each day, the event offers free parking and an array of vendors offering safe samples and plenty of info on what we can expect in the GF/AF market in 2017. 

You can save on your ticket by visiting this link today or tomorrow and entering the code ADVANCE to save 20% off of the door price. 

I'm looking forward to seeing some of my favorites! Follow me on Instagram [ @noshandnurture ]  to watch my live Instastories throughout the day as well as snaps of baby Grey and me checking out our favorite booths! 

Will I see you there? If you'll be following along online, what types of products are you looking for? 

A new season of bright, fragrant, ruby-red strawberries always holds my attention. I’m tempted to load up on as many as I can carry and head home with little else and hunker down for some serious enjoyment.
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But strawberry season is a long one, lasting well through June in my region. I’ve found that branching out to incorporate berries in everyday meals and treats really pays off. Creative, unexpected uses for them is one of the highlights of spring eating!

Strawberry Tips & Tricks

• The freshest berries are glossy and firm and sport sprightly, leafy caps. Avoid berries that have white or green patches near the top, a sign that they were picked before peak ripeness.
• Refrigerate strawberries for up to 2 days. Remove any that are soft, mushy or moldy so that they don’t compromise the others. Rinse berries just before using and pat them very gently dry.
• Hull strawberries by using a paring knife to cut a small cone-shaped divot out around the green stem end.
• Strawberries freeze well, so consider buying extra when the price is right. Remove the hulls and arrange the berries in a single layer on a tray. Slip the tray into the freezer until the berries are very firm,- 1 to 3 hours. Transfer them to freezer bags; they’ll keep for 6 to 8 months.
• Need to boost the flavor of tired or bland strawberries? Place sliced berries in a bowl, toss with a small amount of stevia and lemon juice and let sit at room temperature 20 minutes.

Protein is still considered the “it” nutrient for satiety, plus there are often many nutrients packaged with protein. Here’s how to make the best choices if you’re a vegetarian, vegan or flexitarian.

According to the FDA, an average American needs about 50 grams of protein per day. Those are the grams you see on a Nutrition Facts Panel for foods. So, for example, two tablespoons of peanut butter would provide about 7 grams towards that 50 grams daily protein goal. However you count your protein, vegetable-based sources can also be nutrient-dense, providing many other nutrients for the calories consumed.

For example, one-half cup of black beans contains 7 grams protein, 8 grams fiber (almost a third of your needs for a day), almost 20 percent of daily folate needs and more than 10 percent of daily iron allowances. Canned beans, which you can find in no-salt-added options, make it easy to rack up those protein grams to bolster salads or soups; make dips, refried beans or quickie mole; or toss with pasta. Other good protein-rich legumes to try include edamame, split peas, white beans, red beans and lentils.

Lentils work wonders in salads, dips and soups, and they supply nearly 9 grams protein for one-half cup cooked. Furthermore, that portion of lentils come with nearly 8 grams fiber (almost one-third of your daily needs) and nearly 20 percent daily iron needs.

Soybeans and nuts are processed to make a world of protein options from tofu and tempeh to nut milks and vegan cheeses. These can be excellent protein resources and hearty additions to your repertoire.

Three ounces of tempeh contains nearly 17 grams protein and 10 percent iron needs. The same three-ounce portion of tofu has seven grams of protein and 10 percent of your daily calcium needs, plus a little of your day’s iron allowance. Both are great grilled, roasted, marinated or stir-fried.

Plain nuts and seeds are another quality protein choice. Be aware that nuts and seeds — because of their higher fat content — are also higher in calories. Nut and seed butters are ideal because they can be used in smoothies, on sandwiches, on crackers or bananas and apples. (Just make sure to choose no-salt-added butters to minimize sodium intake) And two tablespoons of almond butter has more than six grams of filling protein, more than three grams of fiber, about 10 percent of daily calcium needs, and small amounts of zinc and iron (two nutrients commonly found in meats). And many nuts provide heart-healthy monounsaturated fats as well as filling fiber.

Your protein goal adds up quickly when you’re making smart choices at mealtime. And while the nutrition profiles of these quality plant-based protein choices are stellar, the best part is that they taste good, too. Here are our picks for delicious protein-packed options for veggie-lovers.

• Start your day preparing tofu or veggie tacos, and the filling can be cooked up to two days ahead to help on hectic mornings.
• A smoothie with peanut butter and soy milk makes a satisfying breakfast or snack.
• Homemade cashew nut butter is also great for dressings, or combined with nut milk to make a sauce for sautéed mushrooms or pasta.
• A spin on hummus uses black beans, but is just as versatile as the traditional chickpea version.
• Using canned beans and some simple seasonings makes bean salad an easy packable lunch with a gluten-free roll and crudité.
• A vegan tofu salad is perfect to make-ahead for lunches.
• If you plan ahead, making a pot of beans is a hands-free way to make a filling dinner when paired with brown rice, a soup or salad addition, or a substantial taco filling.
• Allow an hour to press and marinate tofu for oven-roasted tofu, and you’ll be rewarded with a go-to protein packed entrée to star in salads or sandwiches.
• Grilled tempeh can also be prepared in a hot grill pan.
• A lentil soup gets plenty of protein from the quick-cooking legume.
• Beans add heft to an entrée salad.
• Lastly, you won’t skimp on protein with pinto beans in a stuffed baked potato.

Going completely gluten-free in 2011, (and doing it cold turkey), was both one of the hardest things, and most rewarding things I've ever done. Food, for many of us, is more than just a means of survival. Even if we have a healthy relationship with food. It can be a social aspect of our lives, or a true lifestyle if it's a career for us or if we spend time in the kitchen baking or cooking for our families or guests on a regular basis. 

So when you have to make a major diet change, of any kind for any reason, whether it be medical or for diet, it's going to take some getting used to. 

It was hard for me in the sense that, in the beginning, I had no idea what was safe. What I could and couldn't eat. I did a lot of research and learned quickly, but those early months brought upon a lot of panic and uneasiness about shopping, dining out, attending events and travel. 

If you have any questions, I'm always here to help. However, this post isn't going to be focusing on the how or the what's of what to eat, it's to focus on some of the mistakes or challenges that many new gluten-free foodies and clients of mine face that I wanted to address today. (P.S. I dislike the word mistake, as all of this advice comes out of love and we are all navigating these waters one day at a time, in our own way.) This is just here to serve as a helper along the journey. 
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Mistake #1 - The Processed Food Trap 
This one is number one because it is the one I see most often when I am helping my readers through the gluten and wheat removal process. They find comfort in the boxes emblazoned with a "now gluten-free" label on it. Now while some of these items are fine, most boxed and processed foods lack real nutrition of any kind. Developing an intolerance to gluten can come about for many reasons, but for me and many of my clients, it was a breakdown in our gut health. Gut health cannot be restored through processed grains from another family, or through nutrient-lacking, sugar laden products that are so readily available today. 

The best thing you can do when making your transition, is stick to whole, natural, healthy foods such as tolerated vegetables, fruit, healthy meats and fish, opting for gluten-free packaged goods in very low moderation so that you don't feel deprived. 

Mistake #2 - The In-Home Contamination Issue
Many of my readers and clients say, "I have to go gluten-free, but my (husband, parents, kids, etc.) don't want to or don't have too. How can we co-exist?" Or the unfortunate instance to where they say they've gone gluten-free but continuously feel sick after eating at home with family members who aren't gluten-free. 

One of the tasks I took on when I switched over, was claiming "my" safe spaces in the kitchen. Mr. Charming for the most part is gluten-free, out of support, for his health and because I cook most of the meals, haha, but he isn't 100% and does have his own snacks, occasional bread or waffles, etc. 

I purchased my own toaster (this one is key because it's not cleaned like other dishes, such as pans, plates, etc are.) for starters because of waffles and other morning goods I need to heat up after a weekend of baking. I also have my own Ninja, which I know is pricey to own two, but we don't like to dishwasher clean them after each use, and it makes it easier for him to be able to use his milk-based proteins if he wants too and I don't have to worry about residual powder in my smoothie. I also have my very own shelves in the pantry. Crumbs are evasive little buggers, and those with Celiac or an allergy know they can't have even just a sprinkle of gluten, so your own shelves, preferably at the top are best. That way all of our food stays separate and his cookie crumbles don't touch my packages. 

Other precautions we take are no double dipping in condiment jars. I have my own almond butter and mayonnaise. We also don't share off of plates, drink from each others glasses, etc. It may seem like a lot at first, but once it becomes a habit it will become second nature. It feels like a normal routine to us now and isn't seen as an inconvenience at all. 

Mistake #3 - The Dining Out Question Conundrum 
Being prepared and doing research ahead of time can make dining out a pleasurable experience. This one took some learning and trusting for me, but once I had my tools ready at my disposable I found dining out enjoyable again and actually became a professional gluten-free food reviewer nation wide. 

Find Me Gluten Free is an amazing app that allows you to find gluten-free places in your area and read reviews. The reviews are number one to me when choosing a new restaurant in a new city. Also, visiting restaurants websites and reading their menus, and even calling, can be a huge help in booking.

Mistake #4 - The Unprepared Traveler 
This one I see a lot, I get many people telling me they were stuck at "the airport, hotel lobby, amusement park... etc.) with NOTHING to eat. My biggest tip for you, SNACKS, SNACKS, SNACKS. Always have a snack for every two hours you'll be gone and then an extra emergency one if there is a delay or it turns out the place you planned to go doesn't have safe food. 

Using the Find Me Gluten Free App is always a God send in this situation too. I always map out where the closest markets are and the closest gluten-free or vegan eateries are in the area I'll be traveling too so I can make a plan to go straight there and stock up on food. Not without a stash of protein bars, fruit, veggies or nuts in my purse, just in case. 

Mistake #5 - Not Speaking Up
Having a food intolerance or allergy isn't the time to be shy. Whether it's at a restaurant or a friends or families home, it's always better to ask questions, ask for a list of ingredients or ask to bring your own dish. Asking in certain situations may be uncomfortable, but better to be uncomfortable for a few moments than sick for days, or worse. 

This one was especially hard for me in the beginning because I always like to be a "good guest". So I ended up starving at most social events, haha. Then as I started to open up and take back my life as an "out of home diner" I learned that most people DO care and would RATHER you ask than starve or risk getting sick at their event. 
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Mistake #6 - Not Embracing The Versatility

This one took the longest for me in my process. I stayed really safe with a bland rotation of the same foods for many months. It was when I started exploring my kitchen with a fresh, healthier perspective that I got to learn about God's amazing food supply and the creations I could make that could still satisfy that "home cooked meal" desire we all have inside. 

Cooking delicious GF/DF meals for family and friends is a challenge I love taking on. When I see their faces light up over my lasagna (you can't even tell there's no cheese in here!") or my banana bread french toast (best. thing. ever.) it warms my heart to know that there is purpose in this journey. There is purpose in your journey too, find the blessings in it and get creative. 

All of these are learning curve moments, and I was victim to a couple of them myself in the beginning. As we grow in the change, it becomes easier to handle and we begin to learn to love to cook again. Finding new ways, new recipes and holding a new appreciation for just how powerful food can be to our bodies. Either as poison or as a life-giving, nutrient dense experience. 

The question I get asked the most is, "how do you live without (insert food here)?"

I simply answer, "I live healthier, happier and easier without that in my life."

Plain and simple. 

Join me this Saturday on TMI Radio on the Deeper Than Music radio show while I talk about the importance of nutrition for performers in studio, on the road and for overall good health. This talk also pertains to speakers and professionals who travel. 

We will also be talking about my professional background in music, how I came to nutrition in this new endeavor, how I'm still involved with NVE Records/Universal Records and much more! 

I hope you tune in and call in! I look forward to sharing my love of nutrition and my love of music in the same space! 

​4. Keep A Journal. By keeping a journal, I am able to share food ideas as well as my specific struggles along the way. I can reference back to how it went the last time each time I embark on a new cleanse, and it gives me hope to read about the days I felt lighter, lost weight or felt super energized!
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5. Don’t Beat Yourself Up. Remember that you are doing this for YOU. For you to feel GOOD. To feel LIGHT and HEALTHY. If you mess up, it’s OK. Be kind with you