A lot of people when they start a new program, like my Ketolicious Reset, or the Nourished in 30 or Whole30, they go through a detox or cleansing of their body as it starts to release. Cleansing requires a lot of inner ebb and flow in order to achieve your goal as it might force you to alter your plans according to the times of cleansing or detoxification. In order to make sure that your desire to achieve your goal you have to dig into some personal motivation and overcome all the challenges that you might face. These are my top five tips:

1.Eat before you to out, especially before you shop. Have you ever gone into a Whole Foods Market  with an empty stomach? Or maybe gone to meet a friend for drinks without eating first? This makes us tend to eat a lot more than we  actually need. When you are planning to cleanse your  body you need to shop for all of your groceries and other household items before they start off with this cleansing journey, but after lunch.

Everyone has a favorite protein. For me it is easily the one vegetable that I can use in a million ways... cauliflower. Even though I have rediscovered a love for cucumbers, and I love tossing several handfuls of leafy greens into my daily smoothie; there is just something special about cauliflower for me.

A head of cauliflower has about 10 grams of protein in it, and a cup of riced cauliflower has about 2 or 3 grams of protein in it. If you have frozen riced cauliflower in your freezer, it's an awesome idea to toss some into your protein smoothie to get just a couple more grams of goodness... it's amazing. Plus you get the added benefit of extra fiber, which we all could use a little more of to feed our happy guts.

For a decade now I have been leading people through this vision of what the Whole30 is, without the meat. This last year the new FFF showcased another page and half in the book, for the new Vegan Reset. I started to question that what if my followers were really just following the Paleo Vegeo plan, all along. Because surely if we a part of this lifestyle, we are deserving of more?

People judge themselves on how W30 they can be. People get rock solid on being right or wrong about what foods are allowed, and that really irks me because we are all gently different, although cellularly the same. As energy it's something that would laugh at this concept of ditching all the foods for what amounts to ketogenic with sweet potatoes. This is what we have all been trying to reach, and yet few were doing it.

So this year I mixed it up and created a "how to" video for the group giving them more of the options, and a better understanding of what is going on - especially in this country - with the food intolerance. It isn't just gluten that is hurting our bellies. It's so many foods, and a lack of creating this awesomely healthy microbiota to support us. Because that's what we are at the core... and energy of microbiota just roaming around trying to fight for us, or take us over.

The phytic acid plays it's part, I believe because we are overly malnourished and unable to use or breakdown most of these damaging nutrients. When you think about it, phytic acids are just antioxidants, and we want those, don't we? So why would these be a problem? Perhaps it's because we are not just nutrient deficient, but we are mineral deficient. Minerals are so important to our bodies, and so important to our soil.

Soil depletion should be at the core of what we are thinking about in the future. This is why I started growing my own plants in a tower, with no soil. Then it was just water and minerals... those minerals that I wanted in my leafy greens.

Those fruits and veggies on your plate were so much more nutrient dense decades ago. Every generation the soil is getting worse. Researchers in Texas at Austin's Department of Chemistry and Biology dug into this and studied the US Dept of Agriculture's nutritional data from both 1950 and 1999. Looking at just 43 different fruits and vegetables they found what they called, "reliable declines" in the amounts of protein, iron, calcium, phosphorus, vitamin B2 and Vitamin C in those fifty years. So when someone says why do you supplement? This is why I supplement. I want all of the nutrients my body craves, more than my whole foods can offer me.

Even in the UK they have done analysis on this area and found the from 1975 to 1997 calcium levels in fresh vegetables had dropped 37%, vitamin A (you know... that one that is really important for our eyes) had declined by 21% and vitamin C had dropped a whopping 30%.

And those very important minerals, are so important. We know in that selenium is a driving force for our wellness, and yet suboptimal Selenium status was reported to be widespread throughout Europe, the UK and the Middle East, not just at home. Just like phytic acid, selenium is an important antioxidant. It is a defender in our immune system, especially important in fighting viruses like the flu. It is also essential for our hormone production. I lowers our risk of heart disease, and it lowers some risk of cancers. But most importantly it helps our brains stay active as we age as an important micronutrient for our brain and thyroid functions.

If countries like Finland, Scotland, New Zealand and some parts of China are supplementing their livestock with selenium so they won't fall ill, that should tell you something serious.

Polyunsaturated fats...I have been talking about these with my resetters, as it's easily turned, but also very important to our cells. What keeps the polyunsaturated fats in our cell membranes from oxidizing, is this complix called glutathione peroxidase. I think you've heard me talk about this one a lot over the last decade. Well Selenium is a key factor of our glutathione, and essential in the conversion of inactive T4 to T3. For those on a ketogenic diet, or a Whole30, or any restrictive diet that doesn't address this in supplementation, it causes a lot of problems to be deficient in this nutrient.

Our fruits and vegetables in the US don't seem to have a great volume of selenium in them. Brazil nuts, a great source, can be high in radium which tosses them out in my opinion. So you have to supplement.

Supplementation of these micronutrients is vastly important if you want to be healthy, long term, and pass that on through your epigenetics to your children, and their children's children. This is what I truly have been promoting for the past decade. It's this truth of nutrition. It's determining what we are lacking, how to hack it, and what to do to live healthy. It's about the broad spectrum of fruits and vegetables, and it's about the healthy fats, and it's about reducing the processed foods, animal-based products in our diets, and eating that which helps our microbiota grow healthy, to help sustain us. It's about creating strong cells, and boosting the mitochondria as well. If we want the most out of this life we have to stop confining ourselves to 10 Days, 14 Days, 30 Days of clean ups and start focusing on  what happens after those programs lean us into this new lifestyle. 

I am committing to running the Whole30 groups through the rest of the year, but then I am going to offer a more practical group for those that want to eat to live, no live for day 31. Stay tuned.

You can't out exercise a bad diet. And you can't outrun your hormones or check ✔ out when life sends you stress. All of these cause a chronic inflammatory cycle.

The movement to accumulate less...eat food with less ingredients...take in less toxins.... balance your happiness with less stress....and of course less sugar, less gluten and less dairy are truly growing so rapidly for big reasons and I have to tell you that if you're looking to make some changes it's easier than you think.

Less ingredients is as simple as adding more whole foods into your diet.

Now is the time for you to join us to change your food choices, your movement and your mindfulness. It can be so complicated because wouldn't you agree that our world is more toxic than it was ten years ago (both in environment, nutrition and emotionally/socially)? And wouldn't you agree that our foods are more toxic than they were... heavy on the herbicides? the sugar content? And the foods we just can't digest well.

Who is ready to create a new body with a Spring Detox?!

If you haven’t already, please say hi below, or on our Facebook Page, and talk about anything that this brings up to you. My ketogenic detox program & group shares tips and motivation to help you really create the body you are desiring with the greatest of ease!

As you get yourself ready to make some possibly new changes to your diet, it is important for you to understand why it is you are detoxing.

Spring brings on a feeling of rebirth and energy, and it is important for us to clean out the toxins in our body so we are not impeding this renewed sense of life and growth. Do you know where your body stores toxins?

Let’s start with your blood, where those water soluble toxins get cleared out and released. Normally within 30 minutes to a few hours your body can clear out those water soluble toxins, however it’s complicated when the liver and kidneys get overloaded and the body gets hit with more toxins again and again instead of clearing them out. How many times a day are you exposed to the water soluble toxins like Heavy metals (arsenic, thallium, cadmium, lead, etc), Chlorinated pesticides and BPA? It is that repeated exposure that can create this toxic overload.

Persistent tissue residues and chronic toxicity in animals have been seed because of the use of chlorinated hydrocarbon compounds, even though it has been reduced during past years. Lindane and methoxychlor are approved for use on or around livestock. Detectable residues of some chlorinated hydrocarbon insecticides, including BHC, heptachlor, heptachlor epoxide, lindane, and oxychlordane, can be found in fatty tissue after acute or chronic exposure. How many animal fats are you eating in your daily ketogenic diet?

As well, how many exposures to BPA do you have in a day? Besides plastic bottles, there is all of the polycarbonate plastics used in sports safety equipment like those bicycle helmets, shin guards and goggles.Polycarbonate plastic are also often used in electronic equipment housing units, including your cell phones, laptops, tablet computers, electronic game consoles and handheld computer gaming units. The strength of polycarbonate helps prevent the housing units from breaking and polycarbonate films help prevent scratches on the screens. Also it’s used to create the protective epoxy on your CDs and DVDs. Food containers, steel outdoor and indoor furniture, and so much more. How many receipts do you get handed in a day?

You also are born with toxins already, but the most important toxin from the womb in my opinion is Lead. Lead is functionally so similar to calcium, and another similar heavy metal is cadmium. We pull calcium into our bones whenever they need it, but most importantly when the bones need to be built up. So how much lead or cadmium did you pull into your bones when you were in the womb? How many times have you damaged your bones and your body just keeps putting more of these toxins through those calcium receptors into your bones because they are like twins, and your body has a hard time telling them apart? Lead may no longer be in the paint in your home, but it still is in a lot of lubricants, cigarette smoke, and some cosmetics and hair dyes. As well it is in foods because of the high levels of lead often found in the soil, and in the cigarette smoke that you inhale either via smoking or second hand smoke. Was your supplement, shake or green powder shown to have high levels of lead in it? If so, now you know why it is important, and why I take my supplement choices so seriously.

These toxins that your Grandmother was exposed to, are in your bones if you haven’t detoxed them out. Do you love coriander? In an animal study, coriander decreased lead absorption into bone (where heavy metals often settle). {http://journals.sfu.ca/africanem/index.php/ajtcam/article/view/4576/pdf} Great to combine this with cilantro, or a good gut gobbling detoxification supplement like coconut charcoal. Perfect in the keto rice recipe in our keto guide for the Ketolicious Reset. {www.KetoliciousReset.com}

Most of your toxins, however, are stored in your fat cells, as you probably have heard before. Fat soluble toxins include Mercury, PCBs, Solvents (benzene, xylene, gasoline, etc) and Dioxins, to name a few. Have you ever heard of the the National Human Adipose Tissue Survey (NHATS)? The primary function of this group was to conduct an annual survey from 1970 to 1989 to collect and chemically analyze human adipose tissue specimens for the presence of toxic chemicals. They found that all human fat samples contained traces of four industrial solvents, and one dioxin. {U.S. EPA. National Human Adipose Tissue Survey (Nhats). U.S. Environmental Protection Agency, Washington, D.C., 747-R-94-001, 1994.}

You may look at your body and say that you can see all of the places you are storing fat soluble toxins. What about your brain, which happens to be at least 60%, but up to 80% fat? Also what about our nerves? Did you know that you nerves are protected by a sheath of fat cells that are also very important to the proper cell signalling functions? How many of you are reading this with a major moment of clarity? How much toxic laden animal fat do you want to eat now? This is why this heavily plant-based keto program is so essential for us all, in my belief. You BODY WANTS those healthy fats.

This ketogenic lifestyle change is so important, but most important because with the changes I will share with you the liver will be supported. Our liver is responsible for getting rid of harmful substances in your body, and the gallbladder which stores bile from the liver and affects your digestion. Bile, which is produced by the liver, is a greenish-yellow fluid that is stored in the gallbladder. It is essential for digesting fats and for eliminating our worn-out red blood cells and certain toxins from your body. It takes four months from birth to death of our red blood cells. Four months to make a big impact in the level of toxicity in your blood cells.

These organs work together to help support your mood, a strong immune system, as well as an overall healthy, clean, and at peace feeling in your life. When you are digesting, the gut becomes selectively permeable so that the lymphatic system may pick up absorbed fats and carry them to the liver. This is like a “good” leaky gut and the only time you want to hear the words gut and permeable in the same sentence. These good fats then get turned into cholesterol, cell membranes, hormones, brain cells and skin cells. Any bad fats are processed and marked for elimination hopefully through your bile, which is absorbed by insoluble fiber. Soluble and insoluble fiber both come from plants, not animals, and are forms of carbohydrates. The good carbohydrates that we want. That insoluble fiber gathers up the bad fats and exits the body as fecal matter. As my favorite book says, Everybody Poops. This is the reason why eating diet high in dietary fiber is so important.

It was many years ago, I was looking at the new year and wanted to do something to change my life, not quite yet Paleo Vegeo yet. I had already gone almost completely organic, and was getting all of my pastured meats locally, and just wanted to try something more. I happened to watch FOOD Inc, at the same time as picking up Veganist by Kathy Freston and realized what I was looking for. On January 2nd a decade ago I started the 21 Day Vegan Kickstarter program and it was a huge change that impacted my life. Think about what just going meat free once a week could do for your body? The impact on our microbiota is huge. 

So for the first few years I was just vegan, not paleo yet. I think I ate mostly quinoa, if that doesn't sound familiar to other new vegans out there I will be shocked. And I ate a lot of wheat based meat-free products. I thought I was doing the best for myself, but I still didn't really feel great, which is probably why when we moved to Washington I found my body and my adrenals went bonkers. That's when I added back in eggs and wild caught salmon immediately. I can only imagine it was the omegas I was desperate for. It took me a lot of years to realize that healthy fats were really lacking in my diet. I have an allergy to latex so I can't eat avocado as well as kiwi, banana and some other tropical fruits. I am allergic to nuts and some seeds so there is also a huge disconnect for me in that area. So my brain and my body craved fats. I added that and an undenatured whey protein in, but eventually that leads to cheese. Cheese is the nemesis of most of you trying to get away from dairy. And we have to break up. Cheese is not our friend and nut cheese is not mine. I do a lot of algae oil now, and it's been very heart healthy for me to get those extra monounsaturated fats that make the Mediterranean diet so healthy. 

If you take the time to read up on the entire Organic industry you find that they are worried, and with good reason, about what could happen to their industry if they aren't protected from the genetically modified products, but one in particular alfalfa. Monsanto's genetically engineered (GE) Roundup-Ready alfalfa has already cost farmers millions of dollars, and now, a new study by the USDA, the same agency that re-approved it, has found that GE alfalfa has really gone wild, literally. So if alfalfa is in your greens and you think you're doing well by it, you could be wrong. I am careful about any product that I get because of these cross contaminants and I know that if a company is doing a good job at testing their farmers, then you are likely to get some bad mojo. Read the article and think about what your choices are doing to the rest of the world, and how little nutrition we will have left if we don't start supporting GMO-free companies now. I love that there are no genetically modified products being use in the creation of the vegan products I use now, they go out to the farms and test the soil on the bottom of their shoes as well (ssshhhh ... don't tell the farmers) and I am fully engaged in where this next chapter of my health and well being is going to go, because I'm in... all in!

I have been able to give up the quinoa. When I first read up on becoming paleo the wheat was easy to give up but the quinoa was insanely hard to let go of. But I did it. You can too! Now when I have tried to reintroduce quinoa it just makes me bloat immediately. So obviously not for me. I eat lots of vegetables now, some fruit, I sometimes have potatoes or white rice (I don't eat brown rice because the hulls tear up my gut) just to give my gut a little extra resistant starch. I will very rarely when traveling and busy have a pastured egg, but I am over fish. Just have your husband cook up some salmon on the grill a few times and it will GROSS you out from every wanting it again. I keep wanting to share my algae oil with Bob Harper because he has the same genetic sticky blood platelets that I do.




I have found the Follow Your Heart VeganEgg product that has been a lifesaver on occasion. We sometimes do Daiya cheese although it's definitely a processed food. The only time beyond that when I will lean into grains is when we hit Southern California and I get to go to Blaze Pizza. They have a GF pizza that they do with Daiya cheese and it makes me happy. We all have to have a cheat sometime, right?

So what about the protein? We really don't need that much in our diets. Really!! Do your research. I get protein in lots of veggies including my favs which are cauliflower, artichokes, leafy greens. I also love my vegan protein gf meal replacement shake. It isn't grain-free but what I have learned about oats is something we should all research. There is no such thing as gluten-free oats, because they are gluten-free. However there is such a thing as certified oats that have been tested to make sure they do not have any gluten cross contamination.

I offer a lot of amazing tools for free to my Healthy Living Revolution group members when they start our 10 Day Shred Life Challenge group, or you can start on your own with my FREE 5 Day Challenge, which just gives you a basic five day meal plan, recipes and a place to start. 




The movement towards more healthy, sustainable, compassionate food is happening now! But, there’s lots of conflicting information out there about what’s good for us and the planet. That is why I wrote my first nutritional book, "Nourished In 30", and why I am writing the new book, "Ketolicious Reset". You need to learn the truth about how our food is grown and where it comes from, what’s in it, what it does to and for you, and what you can do to make informed and better choices to get your wellness on the right track. You work hard for your money and health so you deserve want to know that you’re supporting systems that are aligned with your values. I know I do.

Do you want just a basket of flowers and a couple of trinkets? I bet if you really ask yourself, you want cellular healing, and change, and you want to bring back the part of yourself that you have lost. You are embarking on the journey of your life, today, and I want you to have that, and more. Ask for the gift of creating something with me. Nudge your significant other, or child to order you a gift certificate to be used towards your healing journey.

I had such a wonderful day that I came home and decided to pay it forward. I'm offering a 50% off on e-gift cards for coaching & distance energy/intuitive work through Monday. Just put in the code, MOTHERSDAY, and enjoy the blessing!



What type of coaching do I offer?

Intuitive coaching involving reading the energy of situations to allow a client to get direct to the point about a specific question or topic that might or may involve career, love, business, or other areas you choose. This intuitive coaching may involve channeling and heart Chakra energy transfer.


You see I am what they call an intuitive as well as being an empath. This may sound odd if you aren't deeply connected to the fluffier unicorn side of life. But hey, open your mind and let me share a little bit about how all of this works. For me it's like a dripping faucet that I sometimes forget to turn off. Or when I need more I reach out and turn it on and let the water flow.

When I forget to turn it off, that can be hard to live with. Imagine driving down the freeway and suddenly knowing that the person in the car next to you wants to change lanes... and they are not in a position to do that because it was just a thought. It also makes it hard for me if I don't disconnect from a reading with a really needy client. I don't mean needy in the emotional meaning. I mean someone that is doing big things and needs lots of intuition and energy. So that is why I do limit the amount of readings that I can do. As an intuitive empath I can sense and feel your feelings, but I also can tune in to what's possible in your future. They call that a medium or precognitive empath.

This started when I was younger, and I would freak friends out by showing up when I shouldn't have known where they were, or being able to project and see something far away.

Every day I realize that this is a gift, something special that allows me to offer some peace, inspiration and guidance to others.

Sounds totally weird, right? Ketogenic while plant-based is actually a very easy thing to do. Because vegetables don't all have an overabundance of carbohydrates in them. Asparagus, avocado, bell peppers, bok choy, broccoli, cabbage, cauliflower, celery, cucumbers, cherry tomatoes, radishes, leafy greens, zucchini and even spaghetti squash... all low enough in net carbs to really enjoy because there is also the fiber that lowers that net carb rate.

So first remember that net carbohydrates are what matter. How do you figure out net carbs?? European food labels generally show net carbs, while America shows total carbs. Calculate net carbs by subtracting fiber from total carbs and the sugar alcohols.

Vegetables are so very filling, so you can stuff yourself with a salad (which I did today made with artichokes and Persian cucumbers, with a fatty plant based dressing) and if you are working out add in a protein shake. You will get more net carbs from your protein shake, if it's more of a meal replacement and if it is vegan; but you will also get more healthy fiber to feed that microbiome colony.

Another thing to consider is that if you haven't been eating a lot of fats, your body will need more support. There are functions that will have slowed down in the body when you have been eating a higher carbohydrate vegan diet. The transition is easier for anyone that has been eating animal fats, because they are already used to digesting these fats. And it's not just nuts. Yes, nuts and seeds are great healthy fats to consider for your diet, however with some of the endocrine disorders too many of the saturated fats are going to be hard on your body, and you may find yourself making things worse rather than making them better.

Why would you want to try a ketogenic diet anyway? I have to admit that I was on that train for quite awhile because I know how many of us just can't do saturated fats, which is why we became vegan. Many people on the ketogenic diet are using under 20 net carbs per day, which I don't really agree with for long term support of your gut health unless you are doing it for medical reasons. I like more of the Bulletproof dialed in ketosis program where you are using keto tools that help your body move into ketosis, and eating more carbs. On average I eat about 45 - 55 net carbs daily, while Bulletproof leans to 50 - 80 carbs generally. It is more of a cyclical ketogenic diet, which I what I see with myself. I am moving from trace ketones to moderate ketones depending on the time of day, and what I have eaten.

I also am obviously not a fan of eating bacon, eggs and cheese all day. You may get higher ketones with all of those animal fats, however you don't need super large ketones in order to get the benefits of a ketogenic diet. For those that are eating ketogenic, you are still missing out on many nutrients your body wants. So taking vegan whole foods supplements including non-gmo veggies and complete omegas will really make a big difference.

If you start your ketogenic diet with the very low proteins, you are going to crash and burn. There are hacks to help deal with this detoxification, because you do not need to have the keto flu. When you support your detoxification pathways and eat more fats you will find yourself with more energy. Also you can start healing your digestive issues, which will lead to actually absorbing those nutrients and even more support for your body's detoxification pathways... circle completed and on it goes.

The movement towards a more healthy, sustainable, compassionate diet is really gaining momentum, but it's not a one size fits all. There’s lots of conflicting information out there about what’s good for us and the planet, and what dietary choice is best for your body. Only you can determine what works well for you.

That is why I am working with a special group for my new program, Ketolicious Reset. If you think you may be interested find me on Facebook or get a consult, or order yours today

Every morning I have my keto Bulletproof Matcha... and then what? I have been watching my food choices, and aware of what was out there for me, when this showed up. I had to modify this grab and go option from Dr. Gundry's cookbook, but they are delightful!! The recipe makes 12 muffins, and I have kept them in the fridge. Just takes a second to warm and I add a drop of hot sauce on the top. Delish!!



Morning Cauliflower Savory Muffins

Ingredients (makes 12)
1 tbsp of coconut oil
3 cups cauliflower rice
1/2 tsp Himalayan salt
1/4 tsp ginger powder
1/2 tsp dried basil
3 VeganEggs or pastured eggs (I used VeganEggs)
1/2 cup grated vegan parm or nutritional yeast (I used this Nutritional Yeast)
1/4 cup cassava flour (I used tigernut flour since that is what I had and prefer with my allergies)
1/2 tsp aluminum-free baking powder
Dash of hot sauce

Directions:
Preheat to 375 F
Heat the oil in saute pan. Saute the cauliflower rice until it is tender. Add your seasoning and cook for an additional 2 minutes.
In a large bowl mix your VeganEggs and Nutritional Yeast, then add in your cauliflower mixture.
Mix your flour and baking soda and then fold into the mixture.
Portion into your muffin tins (I used cupcake parchment papers)... I used an ice cream scoop.
Bake for 20 - 25 minutes, and then check every 5 - 10 minutes until no longer wet to touch. In the PNW it took 45 minutes to cook.

The VeganEggs will not rise, so these are about the height of a brownie, and yet I still love them, and my picky daughter will eat them. She says they taste like carrots. Go figure.

via IFTTT
My favorite type of meeting today... First, a friend that I adore. Second, a face to face walk through to talk about easy choices for living this 30 day Paleo Vegan plan. And it really is easy, and it is an enlightening process to start seeing how our body can heal through #nutrition. It is slightly different for everyone. Maybe you realize you can't eat almonds, or eggs, quinoa. Maybe you realize that your body works so much better when you get 9 hours of sleep vs 6. So my favorite client of the day! But first lunch with my girl before her science class. #homeschool #vegan #mamawholewellness #PaleoVegeo #holistic #wellnesspractitioner #bookyourappointment
Here's a little instamood from my day. Joy, Food, Paleo Vegeo, Vegan joy I hope.

via IFTTT
How you doin?? 💖😍 Loving these #cauliflower muffins that I made using the #VeganEgg option. From the #plantparadox cookbook. Yummy proteins and fats and a perfect snack for my #ketoliciousreset #nomnom 😋 #veghead #paleovegan #healthychoices #nosh #PaleoVegeo #igfood #shredlife #startsMonday #nutrition #wellness
Here's a little instamood from my day. Joy, Food, Paleo Vegeo, Vegan joy I hope.

via IFTTT
A little green energy for morning. #mealprep #PaleoVegeo #nomnom
Here's a little instamood from my day. Joy, Food, Paleo Vegeo, Vegan joy I hope.