Chicken Enchilada Soup

Here in Colorado, we're in full-on fall mode! The leaves are changing, the mornings are crisp, and we even got a hefty dose of early snow yesterday! I had other plans for dinner but there's something about a cold, dreary day that begs you to serve soup so obviously I whipped up a batch of this chicken enchilada soup and enjoyed the cozy evening.

I served it with Siete Family Grain Free Chips (you can pick those up at Whole Foods or Natural Grocers), but this easily stands on it's own as a fulfilling, hearty soup! It also saves really well so you can easily set some aside for a quick breakfast or lunch the next day.

This soup includes shredded chicken so if you're one to meal prep, you can just slow cook a few organic chicken breasts at the beginning of the week and store in the fridge or make it a few hours before the batch of soup goes on. Whatever makes more sense for you!


Chicken Enchilada Soup (Paleo + Whole30)

1.5 lb chicken breasts
1 T ghee
1 medium yellow onion
3 cloves of minced garlic
2-3 medium red bell peppers
2 15oz cans of diced fire roasted tomatoes
3 c chicken broth (I use Bonafide Provisions)
1.5 T chili powder
3 tsp cumin
1/2 - 1 tsp seas salt
1 can of canned coconut milk
4 handfuls of spinach, sliced into strips

Cook chicken breasts in large crockpot on high for 3-4 hours or until cooked through, then shred the chicken using two forks or by placing them in a stand up mixer and mixing until shredded well. Set aside. In a large pot over medium heat, melt ghee. Add garlic, onions, and bell pepper and cook until vegetables are soft and onions are translucent. Add in tomatoes, chicken, and broth then bring to a rapid boil for 2-3 minutes. Turn heat down to medium low and allow to simmer uncovered for 30-45 minutes. Turn the heat up one last time and add coconut milk and spinach, cooking until the greens are wilted. Serve with avocado, cilantro, or chips!

SO simple, right?! It's even easier if your chicken is prepped and ready to go, making this dinner a quick meal with very little hands-on time! If you make it, tag me on social media! I love to see simple, healthy meals come to life in your kitchen!



P.S. This soup itself is compliant within the Whole30 program, but chips are not (even grain free chips!) so leave those out and instead enjoy it on it's own!

Cilantro Lime Avocado Ranch

This cilantro lime avocado ranch is easy to whip up and it's paleo + Whole30 and is keto-friendly! You can pour it over your salad, add it to your grilled chicken, or dip fresh vegetables in it. The options are limitless and it's super simple to make too!

The recipe uses mayo as the base, but I want to quickly touch on healthful mayo and less healthful mayo. We know by now that fat is your friend  but there is still confusion around what kinds of fats and oils are better for your body.

Typically mayo is made from canola oil or soybean oil, eggs, vinegar, sugar, and some (most) also contain preservatives. So what's so "wrong" with that? Well, it comes down to the oil that is used as the base. While the media love to tout how healthy industrial seed oils are, they're actually not. Polyunsaturated fatty acids (PUFA) such as nuts and seeds aren't a problem on their own if they're consumed in small amounts as part of a whole, nutrient-dense diet that is also rich in omega-3 fatty acids. The issue begins when we take fragile PUFAs and turn them into industrial seed oils such as canola, soybean, or vegetable oil then consume them in mass quantity (hi, fast food, processed foods, and condiments!). These oils contribute to heart disease, inflammation, and many chronic diseases. You can read more about PUFAs, along with detailed research here.

So what about the mayo!?

Simple! There are many store bought brands that use better monounsaturated fats oils like avocado oil and olive oil, or even coconut oil as their base. My favorites are Chosen Foods Avocado Oil Mayo (you can get the best deal for that at Costco!) or Primal Kitchens mayo. 

BUT, heads up! Watch for sneaky food marketing. You've probably heard me say this a thousand times, but flip the product over and read the label. With the recent popularity surge of avocado oil, many brands tout it on the front, but when you turn the package over, you find something like "soybean oil/canola oil/avocado oil blend" meaning it's not actually a better option, it's just more expensive. Always read your labels! When in doubt, make your own!

Let's move on to the recipe, shall we?

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Cilantro Lime Avocado Ranch


1 medium avocado, mashed
1/3 c mayo
1 T red wine vinegar
1/2 tsp apple cider vinegar
1 T lemon juice
1/4 tsp black pepper
1/4 tsp garlic powder
sea salt to taste
1/2 lime, squeezed
1 T minced cilantro

In tall jar or medium bowl, roughly mix avocado, mayo, vinegars, lemon juice, black pepper, garlic powder, and sea salt until well incorporated. Use an immersion blender or transfer to stand-up blender and blend until smooth, scraping the sides down as needed. Add in lime juice and cilantro and fold until smooth. Store in an airtight container in the fridge.

If you make this, I would love to see! Share a photo with me on Facebook or Instagram and tag me!



Paleo Pumpkin and Apple Bake

This grain free, dairy free, and refined sugar free pumpkin and apple bake is the perfect fall brunch dish! It blends late-summer apples with early fall pumpkin and the best part: it's seriously so easy to make.

I know what you're thinking.
"It's not even fall yet!"

I know, I know. It's still warm and we're still holding on to those summer nights but fall is on our heals and I am so excited

Crisp air. Crunchy leaves. Oversized sweaters. Warm boots. 

Sigh. I am completely enamoured with fall here in Colorado and I couldn't wait one more second to share this recipe with you. It's reminiscent of all the things I love and I think you'll really enjoy making it!

I made this in my cast iron, but you could also bake it in a 9x9 dish if you don't have a cast iron! 


Paleo Pumpkin and Apple Bake


1/4 c grass fed butter or ghee
2 c almond flour
6 pastured eggs
3/4 c unsweetened almond milk
1/4 c pumpkin puree
1/4 c pure maple syrup
2 tsp pumpkin pie spice blend
1 tsp vanilla extract
1/2 tsp baking soda
2 green apples, cored and sliced thinly

Preheat oven to 400 degrees. Place the ghee or butter in the round cast iron skillet and place in preheating oven to melt. In large mixing bowl, add almond flour, eggs, almond milk, pumpkin, syrup, spices, vanilla, and baking soda. Mix until completely incorporated; batter should resemble pancake mix. Fold in sliced apples. Remove cast iron from the oven and pour in batter, then stir gently to blend in the melted butter. Bake for 25-30 minutes or until the top is golden and solid in the center. Allow to cool for five minutes.

You can top it with walnuts, pecans, dried cranberries, cinnamon, or pure maple syrup.

As always, if you make this recipe, please send me a photo or tag me on Facebook and Instagram!

Have a great week!



P.S. This recipe is loosely adapted from Health, Home, and Happiness. If you're looking for amazing GAPS recipes, she has some wonderful options!

Morning Glory Muffins + Fresh Start!

Today is the day! I'm sharing my latest passion project with you: Fresh StartFresh Start is an e-cookbook with fifteen breakfast recipes to start you day, with each recipe contributed by nutritionist and food bloggers for one common goal: supporting Nicole Body's fight against cancer. Nicole was diagnosed with rare Stage 3 Sarcoma cancer and is currently seeking specialized treatment in Houston, TX. This ebook came together in response to her rising medical costs and 100% of the proceeds go directly to her care. Your purchase supports Nicole and her husband, but if you'd like to give above and beyond, you can read her story and donate here.

So what's inside? The cookbook has three sections: drinks, savory, and sweet so you can find a recipe that fits your busy morning or something special to make on the weekend. You'll also find this Morning Glory Muffin recipe, but I'm also sharing it here fo' free! 

These muffs are grain free, gluten free, dairy free, refined sugar free, and even have some vegetables included! They're great for quick mornings or kid-friendly snacks!

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Morning Glory Muffins

Makes 12


2 eggs
3 T butter or ghee
3 T pure maple syrup
1 banana
2 T almond butter (I like to use Nuttzo!)
2 T dairy free milk
2 c blanched almond flour
3 tsp cinnamon
1 tsp baking soda
pinch of sea salt
1 medium carrot, shredded
1 small apple, shredded
1/2 zucchini, shredded and excess water squeezed out
1/4 c coconut flakes
4 scoops collagen, optional

Preheat oven to 350 and line muffin pan with silicone or paper cups. In stand up mixer, beat eggs and butter until creamy. Add maple syrup, banana, almond butter, and milk and mix until banana is fully mashed. Add almond flour, cinnamon, baking soda, and salt and mix. Add carrot, apple, zucchini, and coconut and mix gently, just until incorporated. Evenly distribute batter in muffin tin and bake for 25-30 minutes or until toothpick comes out clean. Store in an airtight container in the fridge. 

If you'd like to purchase Fresh Start, click "BUY NOW" below! Thank you SO much for loving and supporting Nicole in this way. Cancer is the worst, but faith > fear.



This post contains an affiliate link. LEMON & FIG holistic nutrition is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Other links may also be affiliate links not related to Amazon. When I include an affiliate link, it allows me to financially support free content, but your price stays the same.

Healthy Eating on a Budget

I get it: healthy eating can seem expensive but there are some great ways to save money at the store! Here are my top tips for eating healthy on a budget! 

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1. Be prepared for upfront costs // When you are ditching the white pasta and sugar-filled spices, you'll feel overwhelmed with the upfront costs of buying new oils, spices, nut butters, and staples. That first grocery trip can feel extra pricey so save up some cash for a few extra weeks to offset the sticker shock.

2. Don't buy single use ingredients // This might sound familiar from my #MealMethod post, but avoid buying single use ingredients that you would only use in one or two recipe. If you only need a tablespoon of an expensive oil or product, do a quick Google search to see what you can replace it with or leave it out of the recipe altogether. If the recipe can't live without it, go ahead and pick it up but then find other creative uses for that ingredient so it doesn't go to waste.

3. Ditch the pre-made condiments // Healthy staples like ketchup, mayo, and BBQ sauce come with a hefty price tag so either learn to make your own or live without dousing your food in condiments. Instead, use quality spices to add flavors and cooking methods that don't dry out your dish.

4. No pressure to buy organic // I'm a huge advocate for local, fresh, organic produce and locally raised grass-fed meats but I understand that it's not always plausible for each family. I think it's better to eat a healthy diet of meat and lots of vegetables, even if they're not the "cleanest". I like to stick to the EWG's lists for produce and buy the best meat I can find. You can read more about that here.

5. Shop the sales // My local Sprouts carries a really high-quality grass fed ground beef and every few weeks it goes on sale for $3.99 a pound. If you're not sure how that compares, I pay about $8 a pound from my local rancher. I love to support my local ranch, but can't beat 50% off! When you see items on sale like this, stock up on freezable or shelf-stable products! You can often find good sales at Kroger, Sprouts, Natural Grocers, Amazon, or the online retailer.

6. Weigh the cost + adjust your perspective // Healthy eating can seem overwhelming on your budget, but I'd encourage you to run the numbers of what you spend on doctor visits, over-the-counter medications, eating out, grabbing Starbucks, etc and see where you can cut back or move funds around. In 2015, Americans spent only 6.4% of their income on groceries -- the lowest amongst the 85 countries studied. We also have the highest healthcare spending in the world with an estimated 277 billion spent on chronic and preventable disease in 2013 alone. What if we viewed our grocery bill as the new healthcare? What if we viewed our health as an investment, not an expense?

Do you have any money saving tips or questions? Leave a comment! 

be well,


Introducing #MealMethod

When I first changed my diet, I was so overwhelmed that I picked up a few dozen cookbooks and made a meal plan based on the recipes. When I made the shopping list, it was full of odd ingredients I had never heard and quickly found out that they were quite expensive too. I became frustrated with buying a full bottle of one ingredient then only using a small amount in one recipe. Then every time I made dinner, I would spend hours in the kitchen trying to make a new recipe only to be disappointed with how it turned out. There definitely had to be a better way!

So about a year ago I ditched the idea of a meal plan and instead created a template I call "Meal Method". I found it was so much easier to make simple pairings with what I had on hand and allows me more freedom and less time in the kitchen.

Meal Method is a template that pairs one quality protein source with three different vegetables and any toppings, dressings, or sauces.

That's it! Simple, right?

Here's why I love #MealMethod so much:

1. IT'S CHEAP // Instead of buying expensive ingredients you won't often use, you can use ingredients that are readily available at any farmer's market or grocery store. You don't have to shop at Whole Foods or go to multiple stores to hunt down an ingredient. You can buy what's on sale and work that into your week.

2. IT'S EASY // If you can grill, roast, bake, fry, or chop, you're already there. You don't need any special kitchen appliances which is great for my fellow minimalists! You simply have a meat thawed each evening and decide what to pair it with and top it with. You don't need to learn any special cooking tricks (unless you want to!) or follow a recipe.

3. IT'S HEALTHY // Michael Pollan, in his book "The Omnivores Dilemma", famously sys "eat food, not too much, mostly plants". I couldn't agree more. When we include sufficient and high quality protein, we're then free to load up our plate with nutrient dense vegetables that are full of vitamins and minerals our body needs.

4. IT'S INTUITIVE // When I was an avid meal planner, I would often wish I had anything but what I had planned for dinner that night. That would lead to going out to grab something or eating something I didn't enjoy. When I just follow a template, I can easily adjust it to create a meal that sounds fulfilling and satisfying.

5. IT'S ADJUSTABLE // If you're following a low carb, high fat diet you can make a sauce from almond butter or avocado oil. If you need carbs to fuel, make one of your vegetables a starch like plantains, sweet potato, yucca, or squash. You can use the same template for any diet, protocol, or macro count you need and still keep it seamless without having to start an entire new meal plan.


Let's talk more about each piece of the template!

First, we start with one serving of quality protein like chicken, grass fed beef, pastured pork, wild caught fish, bison, buffalo, or pastured eggs. Typically, a serving size of protein is equal to the size of your fist but you can adjust that to your personal needs.

Second, add three (or more!) different vegetables like leafy greens, broccoli, brussel sprouts, green beans, cauliflower, squashes, potatoes, zucchini, peppers, etc. The options are endless!

Last, add toppings, sauces, or dressings such as salad dressing, sunshine sauce, pesto, chimichurri, mayo, buffalo sauce, BBQ sauce, green onions, nuts and seeds, salsa, guacamole, cilantro, herbs, etc. Use the toppings and sauce to really combine the flavors of your protein and vegetables and make it a dish.

Here are three examples of #MethodMeals! In two of these, I use greens but don't think that you have to eat salad each meal! There are many different combinations!

Buffalo Chicken Salad Protein: Grilled chicken brushed with Frank's Red Hot Sauce Vegetables: Spinach, spring mix, celery, carrots, tomatoes, avocado Toppings: Green onions, Primal Kitchen ranch dressing

Buffalo Chicken Salad
Protein: Grilled chicken brushed with Frank's Red Hot Sauce
Vegetables: Spinach, spring mix, celery, carrots, tomatoes, avocado
Toppings: Green onions, Primal Kitchen ranch dressing

Greek Tuna Salad Protein: Wild caught canned tuna Vegetables: Spring mix, cucumber, tomatoes, avocado Topping: Primal Kitchen greek salad dressing, salt, and pepper

Greek Tuna Salad
Protein: Wild caught canned tuna
Vegetables: Spring mix, cucumber, tomatoes, avocado
Topping: Primal Kitchen greek salad dressing, salt, and pepper

Taco Bowl Protein: Grass fed ground beef with taco seasoning Vegetables: Red onion, bell pepper, zucchini, cauliflower "rice", grape tomatoes Topping: Salsa, guacamole, cilantro, lime

Taco Bowl
Protein: Grass fed ground beef with taco seasoning
Vegetables: Red onion, bell pepper, zucchini, cauliflower "rice", grape tomatoes
Topping: Salsa, guacamole, cilantro, lime

Your #MealMethod may look different than mine, but you can adjust it all to your needs and preferences, all while maintaining healthy portions of quality meat, vegetables, and good fats! While it may seem difficult to come up with combinations, you'll soon find that it's much easier to simply follow the template and you'll be creating healthy meals in simple ways!

So try the #MealMethod, snap a picture, and share it on social media using the hashtag! We can make REAL FOOD so much easier if we just get back to basics.

Questions? I'd love to help!

be well,


Collagen Chocolate Cake Cookies

When I was a kid (okay, and well into adulthood), I loved removing the tops of muffins and cupcakes and eating just that. There's something about the moist top of a cupcake that is just extra delicious. When I created these I was hoping for more of a volcano cookie texture but what happened was even more magical - cookies that tasted like cake but without the load of sugar and flour.

I know. I know. Like I said, magic!

These come together super quickly and come out of the oven warm, soft, and fluffy and have just a hint of sweet, making them lower carb than other cookies.

You can serve them right off the pan or if you're feeling really wild, you can top them with frosting. You didn't hear that from me! 

These cookies also contain my favorite ingredient: collagen! Collagen is great for hair, skin, nails, joints, gut lining, energy, metabolism, liver function, you name it! Vital Proteins is my favorite brand and you can find it on Amazon (because #Prime).

2 pastured eggs
2 T raw honey
3 T unsweetened almond butter
1 T vanilla almond milk (or 1 T regular almond milk + 2 tsp vanilla extract)
1 T ghee or grass fed butter, softened
1 c blanched almond flour
1/2 tsp baking soda
1/4 tsp sea salt
1 T cocoa
1/2 tsp cinnamon
2 scoops Vital Protein collagen, optional
1/4 c finely shredded coconut

Preheat oven to 350 degrees and line a cookie sheet with parchment paper. In mixer or medium size bowl, whisk eggs, honey, almond butter, almond milk, and ghee until well combined. Add almond flour, baking soda, salt, cocoa, cinnamon, and collagen and mix on low. Add shredded coconut and mix only until incorporated. Use a spoon to create 9 medium sized cookies. Bake for 10-12 minutes or until tops are golden and you see slight crackling. Allow to cool before eating! If you have any leftover, store in an airtight container in the fridge!

If you make these babies, make sure you share a picture with me on Facebook or Instagram! Enjoy!



Paleo Baked Boneless Buffalo Wings

The other day a cooking video came across my Facebook news feed of baked buffalo wings. They looked delicious, but full of things I wouldn't eat so I set out to recreate them in my own kitchen! These boneless wings are grain free and dairy free but won't leave you longing for the less-than-awesome version. They're also low carb for those of you who eat low carb or keto, and cheap and easy for those busy weeknights.

Even better, they reheat like the all-stars they are!

You'll definitely want to make these for your next party, potluck, gathering, or simply for dinner. Enjoy!


4 chicken breasts, cut into medium size pieces
1 egg
2 c blanched almond flour
1 tsp garlic powder
1/2 tsp sea salt
1/2 tsp course black pepper
1/4 tsp paprika
1/4 c ghee
1/2 c buffalo sauce or Frank's Red Hot Sauce

Preheat oven to 400 degrees and cover a cookie sheet with parchment paper. In small sauce pan, mix ghee and hot sauce on medium low heat until combined. Pour sauce in large mixing bowl and set aside to cool. On a plate, whisk egg and set aside. On second plate, whisk almond flour, garlic powder, sea salt, pepper, and paprika and set aside. Coat chicken pieces in egg mixture then place in bowl with buffalo sauce. Continue that until all chicken is in the bowl. Using tongs, mix the chicken in the sauce until everything is evenly coated then use the tongs to remove the chicken and coat in almond flour mix. Place the coated chicken on cookie sheet. Bake the chicken pieces for 25-30 minutes or until the chicken is cooked through and edges are golden brown. Serve with greens and Primal Kitchen ranch.

To reheat, place in oven and heat at 400 degrees for 5-7 minutes. This will help them return to crispy texture and not get soggy.

If you make these, I want to see! I love seeing recipes come to life in other people's kitchens. You can send me a photo or tag me on Facebook at @lemonandfig or on Instagram at @_lemonandfig!

Happy Thursday!



Raw Paleo Brownie Truffles

Oh my. These truffles.

I don't know that "truffles" is quite the right word, but couldn't decide between balls, bites, or truffles and truffles sound the least weird. So here we are with some raw brownie truffles.

They're reminiscent of Larabars but pack less sweetness, more quality fat, and includes some super amazing ingredients. They're a delicious dessert (read: not a snack and never a breakfast) that comes together in just a few minutes!

Make these for your next par-tay, take them to work, propose to your girlfriend with them, mail them to me. Just make them.

Raw Paleo Brownie Truffles

Serves 9

1 c medjool dates, pitted
1/2 c cashews
1/4 c coconut manna
3 T cocoa
2 T unsweetened almond butter
2 T raw honey
1 tsp of vanilla
2 tsp hemp seed powder
2 scoops collagen peptidesoptional
Dash of sea salt
Finely shredded coconut, for rolling
Cocoa, for rolling

In a blender or food processor, add dates and cashews then blend on medium-high or until dates and cashews are chopped finely. Add coconut manna, cocoa, almond butter, honey, vanilla, hemp seed powder, collagen, and salt and blend until mixture is thick, sticky, and well combined. Roll mixture tightly into ping pong ball size truffles and roll in coconut or cocoa, then place on a parchment paper lined sheet. Serve immediately or store in an airtight container in the fridge.

As always, if you make these, send me a picture or tag me online! I love seeing these recipes come to life in your kitchen. 



P.S. Need a coupon code for some collagen? I gotchu. Use code VPA-4647-0JHUA-THWG for 10% off at Vital Proteins.

My Top 5 Secrets to Weight Loss

I've always been a curvy girl. Growing up, I was always taller and heavier than girls my age which was a huge insecurity for me. You can read my entire story here, but the short version is that I've always had an unhealthy relationship with food. By time I was 21, I was very sick and recovering from trauma, battling depression, and tipped the scale at 221 pounds.


After many, many, MANY failed attempts at losing the weight, I finally found what worked: real food. That's it. Just REAL FOOD. The weight loss didn't happen first, nor should it. Health happened first. You can lose weight by not eating much or working out a ton, but that doesn't promote health or long term results. I focused all my attention on correcting digestion, balancing my blood sugar, regulating my hormones, eliminating things my body didn't agree with, and learning to love myself again. As I did that, my body fell into it's sweet spot of manageable, sustainable, healthy weight loss (over 75 pounds!)


I didn't lose the weight to achieve the perfect body. I lost the weight to achieve a healthy body. That's the end goal. That's what gives me the freedom to travel comfortably with my husband, to run with my playful dog, to serve in African countries, to play tag with children. When we chase aesthetics, the world will change it's requirements. So let's focus on weight loss as a tool of health, not a marker of beauty.

So here are my top five secrets for losing that weight (and keeping it off)!

1. Don't count calories. Calories only tell us the energetic output of a food item, and they can be massively manipulated by food manufactures. What calories don't tell us is the nutritional value of food, or how our body reacts to it, or even if it's a healthy food. Furthermore, when we limit our calories to the "diet standard" of 1,200, we are under eating which eventually backfires. Our body won't let us lose excess weight storage if it senses a famine. Lastly, counting calories isn't typically sustainable. If your weight balances in being a slave to MyFitnessPal, you will eventually fail. We want a healthy relationship with food that relies on common sense and our body's own signals.

2. Eat fat. The demonization of fat began in the mid-1950s and has been, in my opinion, the single most detrimental food myth of all time. We fear fat and instead buy things that are labeled "fat free" or "reduced fat". The problem is that fat gives flavor and food manufacturers know this, so they add an addictive substance back in where the fat was removed. That substance is called sugar and we are hooked. The CDC predicts that by 2050, 1 in 3 Americans will have Type II diabetes, a disease built on insulin resistance brought on by the onslaught of processed foods and sugar. So why did fat get the bad rap? Well, you can read about that here

Quality fat keeps our blood sugar balanced, our inflammation down, our brain health top-notch, and YES, our heart healthy. When we eliminate the excessive processed carbohydrates and sugars and replace it with quality fat, we stay fuller longer and with more energy too! My favorite fats come from avocados, coconut, wild caught fish, grass fed meat, pastured eggs, raw dairy, organ meats, and olives.

3. Don't overtrain. I recently saw a woman on Instagram who works out FOUR HOURS per day and is frustrated by her weight gain. This is because of cortisol health. When we send our body into a stress state, we release cortisol in order to keep up. Chronically elevated cortisol can increase your fat storage and impair insulin sensitivity (source), which is counter-productive to healthy weight loss. I recommend "short but smart" workouts like HIIT or Crossfit a few times per week. For those who are recovering from adrenal dysfunction or thyroid dysregulation, start smaller with yoga, walks, and mobility training.

4. Find what works for YOU. There is no "one-size-fits-all". Some people do better with a lower carb approach, some (like me!) do better with a higher carb approach. Some people can incorporate quality dairy, other's can't. We are all so different! The key is finding out what works with your body and what works against your body. I started with the Whole30 program, going through the full reintroduction phase. This gave me a clear picture of how my body fuels itself and set me up for long term success. I know what foods my body thrives on and can make conscious decisions about what I choose to eat.

5. Don't forget self-care. Self care is so important! It not only lowers our stress levels (remember cortisol and adrenal health?), but it gives us the space to love ourselves. We have spent so many years in a cycle of negative self talk, abusing our bodies, stressing over things we can't control, and it becomes so exhausting to our body and mind. Spend 30 minutes per day in self-care. Maybe that's a long walk with a podcast on, taking a bath, doing yoga, praying, reading, watching your favorite show, or drinking a cup of coffee on the patio. You are valuable, your journey is valuable, so treat yourself like it. Treat your body well. Love it, nourish it, use it to change the world -- you can't pour from an empty cup.

My secrets sure sound different than the mainstream advice of the low fat, calories in/calories out dogma, don't they? Good, I'm glad! That advice doesn't work and we have a nation to prove it.

So give my "secrets" a shot and see what happens! I'm here to help you and cheer you on.

Questions? Just ask!