Category: Nutrition

Gooey Toasted-Coconut Chocolate Brownies are gluten-free, delicious, and simple to make with calcium-rich tahini.

This is the chocolate brownie recipe you need for those times when you want something super sweet yet a little savory. Tahini, which is made from ground sesame seeds, is rich in calcium, healthy fats, and plant-based protein. Along with being a nutrient-dense option to add to a brownie recipe, it’s a bit earthy creating a savory-sweet combination.

Using the Foundational Five to Create These Gooey Toasted-Coconut Chocolate Brownies

In case you’re new to the NS Community and the Mindful Nutrition Method, the Foundational Five system is part of how we teach you to build balanced meals. It makes it easy for you to give your body the nourishment you need while having the flexibility to enjoy the foods you love without stressing about food.

The Foundational Five is made up of five elements of nutrition including Protein, Fat, Non-starchy Carbohydrates, Starchy & Sugary Carbohydrates, and the Flavor Factor (which brings vibrancy, deliciousness, and enjoyment to your meals). 

You can download our free guide that walks you through our Foundational Five system for creating balanced meals that you can use to meal prep or cook fresh this week!

Tahini Nutrition Benefits 

Packed with Unsaturated Fats 

Unsaturated fats help contribute to satiety, satisfaction, and fullness in your meals. Plus, they’re heart-healthy in that they help promote balanced cholesterol and blood sugar levels as well!

Powerful Antioxidant

Tahini is filled with antioxidants that help fight free radicals that can cause disease over time. Plus, they’re anti-inflammatory, making them an even stronger disease fighter as well. 

Ingredients Needed To Make These Gooey Toasted-Coconut Chocolate Brownies

• coconut flakes
• bittersweet chocolate morsels
• unsweetened cocoa powder
• cornstarch
• tahini
• coconut oil
• coconut sugar
• eggs
• maple syrup
• kosher salt
• vanilla extract

How To Make These Gooey Toasted-Coconut Chocolate Brownies

After preheating your oven, you’ll whisk together cornstarch and cocoa powder in a medium-sized bowl. Then in a separate bowl, whisk together chocolate morsels, tahini, and coconut oil over low heat. Next, in a blender, you’ll beat the eggs, coconut sugar, maple syrup, kosher salt, and vanilla extract.

You’ll then slowly add in the chocolate tahini mixture, followed by the cocoa powder and cornstarch mixture. Finally, pour the mixture into a greased baking dish and sprinkle with coconut flakes before baking!

Tips For Making These Gooey Toasted-Coconut Chocolate Brownies

There are a couple of tips you should keep in mind that will help you out a bit when baking these brownies. 

Don’t forget to grease your pan

Albeit simple, this is most definitely an important step. Coconut oil or butter will work great! 

Allow the brownies to completely cool before cutting and serving

In order for the brownies to be served at their best and fully intact, it’s important to let them fully cool prior to cutting. Cutting them too early will mean crumbly, less-than-ideal brownies. 

FAQ About These Gooey Toasted-Coconut Chocolate Brownies

What if I don’t like tahini?

Don’t sweat it! You can always use any nut butter of your choice. Try out peanut butter or cashew butter instead! 

Introduction

[00:00:00] Detective Ev: Well, hello, my friends. Welcome back to another episode of the Health Detective Podcast by Functional Diagnostic Nutrition. My name is Evan Transue, AKA Detective Ev. I will be your host for today’s show about FDN’s Business School.

We are talking to my friend who needs no introduction, her name is Jennifer Woodward. She has been on the podcast twice before which might be a record for an individual person. We have so many guests that we want to bring on that we typically don’t do repeats. But Jennifer is a fan favorite. You guys love her.

She was on Episode seven way back when on Women‘s Hormones and Healthy Periods. Then in Episode 135 Jennifer talked about Why You Can’t Supplement Your Way to Good Hormones. This one was an intensive on hormones and supplementation for hormones and why you don’t necessarily want to just take that route when trying to restore hormonal balance. Both of those links to her previous episodes, cause we mentioned them in this episode itself, they will be in the show notes. Just check our description and you can find those if you want to hear her story.

Anyway, today is a whole separate topic, that’s why we had our own again. I know I said I wouldn’t give Jennifer an introduction, but here’s a slight one. She is the Executive Director of the Association of Functional Diagnostic Nutrition Practitioners in addition to being someone who has a very successful FDN business, like solid money, very good income.

It’s not my place to say someone’s income. I will say as a friend, it is very solid. So, this is a person who knows what they’re doing. They have the experience; they’ve been doing this for years.

The Association of Functional Diagnostic Nutrition Practitioners (AFDNP)

Jennifer took over the AFDNP group. What this basically is, is a continuing education group for people who graduate the FDN course. Maybe you’re training in the FDN course right now, or you’re considering the course, then you know, or might know that you are going to be in an FDN trainee only group. It’s not just you guys, it’s you guys and the founder and myself and mentors of FDN, other staff. We’re there actually helping you guys along.

Then actually what’s really cool is it’s turned into this beautiful thing where the trainees help each other. They sometimes form study groups, or they can answer questions for one another. One person is on module one while another is on module 12. Of course, that person on 12 can help the person on one. Or they help the people prepare for the verbal finals or some of the tests that they have to go through. It’s a really great place.

The AFDNP group is kind of that on steroids. It is much more technical and advanced with the health information, because of course, this is again, a voluntary group that people can join as a graduate. It’s a paid group as well. It’s very affordable, but it is paid just to be clear. We’ll talk about that during the show today.

It’s a place where you can get business advice and health advice. It’s for the FDN professional. It’s someone who wants to go out and do this as a job, do this as a business, really wants to take it to the next level. I’ve been in it for years. I love it.

Upcoming Business School Review

And Jennifer Woodward, I’m not discrediting anyone else that has run that cause I love every single person who has ever ran that thing. But objectively speaking, Jennifer has done the most solid job in terms of the membership retention, the amount of members that are coming in, they are more satisfied and happier than ever before. People are loving what they’re getting in this group and myself is fully included in that.

We’re going to talk about AFDNP and what that is. It’s been mentioned on the show so it’s overdue that we talk about it. We’re going to spend even more time on something called Business School. And this is something that people have been waiting for, for years. AKA me. I know a good amount now, but I’m still going through Business School myself. I’ll actually do a review of this on the podcast once I’m finished it. We actually decided after recording this one. Jennifer’s like, you should have access to Business School. I’m like, the perks of being the podcast host. Right?

So, I’m going to go through for you guys. I’m going to give a full review. I’ll do a video on it as well and show you some of the stuff in there to the degree that I’m able. That’ll be available on our YouTube as well. Make sure you’re subscribed there. It’s just Functional Diagnostic Nutrition on YouTube. But we’re going to talk about Business School as well.

AFDNP, Business School, FDN Community Support

It is designed as a program that can take someone who has never done anything with business, but graduated FDN. Iit can take you through, what do taxes look like? How do I get my first client? How do I market myself? How do I get someone through a program? How do I price the packages? It is everything that you need.

We’re going to be talking about AFDNP today, Business School, and all these wonderful things that you get if you end up going through the FDN course. We’re showing you how we support you outside of this. The things that you can get in addition to the FDN course. It’s not just a course that you go through and then you’re left alone. You’re going to be more a part of our community than ever before once you graduate. We’re here to help, no matter what level you are at.

I know you’d rather hear the information than me talk about how good the information’s going to be. So, without further ado, let’s get to today’s episode.

All right, Jennifer. Welcome to the Health Detective Podcast yet again. How are you?

[00:04:34] Jennifer Woodward: I am doing great, Ev. How are you doing?

[00:04:37] Detective Ev: I can hardly remember a time I was better. Thanks for asking.

We’re getting started today. You are a fan favorite, just so you know, on this podcast. I’m not just saying that. I wanted to read this for you really quick, live.

Applying for AFDNP Director

One of our reviews back from May 27th, 2022, after you did your hormone one, was highly recommend. I love the episode with guest, Jennifer Woodward. Excited to dive in and listen to more. Yeah. Keep them coming.

So, thank you so much for being a fan favorite. Jennifer Woodward, for those that don’t know, has been on twice. If you want to hear her story after listening to what we’re about to talk about today, go back to Episode seven. Then she came on again to talk about why you can’t supplement your way to healthy hormones in Episode 135. I’ll put those in the show notes for everyone just to keep it simple.

But the reason we brought you back on is to talk about some other programs that you have totally kicked butt at, since you joined FDN. It’s amazing! Cause I remember at one point, I think, I had applied for the same position that you are doing as the AFDNP thing, because the pandemic started, and I got all nervous about the school stuff.

I’m so glad it worked out the way it did. Because, I even said in my resume, I’m like, I’m underqualified for this. I am here in case you guys don’t have someone better. Jennifer Woodward sweeps me away from that position and they’re like, hey kid, here’s a podcast for you. So, Jennifer Woodward is the Executive Director of AFDNP, which is the Association of Functional Diagnostic Nutrition Practitioners.

Women in the Clinical Setting & FDN Grads in the Business Side

We’re going to be talking about that program today, as well as Business School, which in my opinion, completely separates. If there’s not enough to separate FDN from other schools, that’s the biggest game changer. I know of nothing that’s even similar to that. So, let’s start out with AFDNP and talk about what that is from your perspective.

We have trainees listening, we have people considering the course. How do I get into AFDNP? And what’s the overview?

[00:06:20] Jennifer Woodward: Awesome.

Ev, I just have to say it’s an honor to be back here with you. I love it when we get to hang out together on the podcast. So, thank you for having me.

And yeah, it’s funny that you say that about you applying for the job cause I actually applied for another position at AFDNP like probably four years ago. Brandy didn’t give me that position, so I was like, oh man, am I ballsy enough to submit another resume? Cause I’m just not sure if they’re going to hire me. It worked out and I’m so, so thankful that it did.

I just get to work with amazing people like yourself. I love FDN, we were just talking about that before we hopped on this show today, and really, really love our graduates. As you know, I have my own practice and getting to work with women in the clinical setting is just a joy for me. But then getting to work with my grads on the business side is just, I mean, equal of a joy, possibly more. It’s just my love and passion. Very thankful to be where I’m at.

Getting Business School Questions

To answer your question about what is AFDNP, man, that is a mouthful, right? It’s a big acronym. If you’re not new to this podcast, probably most of your listeners, you know we love our acronyms at FDN. So AFDNP just refers to the professional or the graduate or the practitioner side.

Once someone completes the course, which takes, I would say, like nine to 12 months for somebody to go through the FDN course, ish. Then they have the option to enter into the graduate association or the professional membership. What Reed likes to say is it kind of sets apart the professionals from the hobbyists.

Not that you have to join AFDNP and like, you’re not a professional, but we have a lot of people that go through the course cause their own health issues are so major that they have to take matters into their own hands. Or we have people who are trying to help their husbands or wives or family members. Those are people who go through the course just because they want that knowledge for themselves.

Then we have people that go through the course because they are passionate about helping others and starting a business getting to do so. That’s kind of why AFDNP exists. It is for two reasons, to help you build your business and further your clinical skills.

So, when people graduate the FDN proper course – the course certification – they’ve got all this amazing knowledge of like biochemistry, anatomy, physiology. They’re relative experts in these functional labs that we’ve been trained on. But I kept getting this question as AFDNP director over and over and over again. How the heck do I build my business? How do I get a client? Like, what do I do?

Finding a Family Inside of AFDNP

What we’ve tried to do at AFDNP first and then at Business School is just trying to provide lots and lots and lots of resources on how to be an entrepreneur and a professional in the health and wellness space.

Cause, Ev, I think you and I have talked about this before. We’re kind of like in the wild west of functional nutrition, like it’s kind of a new thing. Like, it’s a very unregulated industry at this point. Even nutrition science itself is only like 150 years old. So, we’re kind of all like exploring this together.

And it’s nice to have a place where you can kind of coalesce with your fellow nerds, as we say all the time in AFDNP, just to have a safe spot, and get to learn and grow together. We’ve really tried to create a family feel at AFDNP cause a lot of us are doing this for our second career, or maybe our families don’t necessarily understand what it is that we do. And you’ve really found a home with other professionals inside of the membership.

[00:09:22] Detective Ev: It’s awesome to see what you’ve done. I know Reed hypes it up all the time, but I mean, numbers don’t lie. We’ve had other people running it in the past, and listen, just to be clear, they’re all amazing people. They provided value in different ways, but again, numbers don’t lie. Since Jennifer’s taken over, there’s more and more members than ever before. They stay like insanely long. They just want to hang around and keep using the services.

The FDN System Works

It’s really a program that is dedicated to, like you said, the professional who wants to go do this as a real career, make a real lifestyle out of this. That’s possible with AFDNP.

Reed always says this. I mean, he has a goal and it’s something we don’t talk about on the podcast a lot, because it can be intimidating to people. They really cannot even believe this for themselves. But Reed says that everyone, if you’re doing this full time, should be able to be at a six-figure income one year after graduating.

Now again, I think he’s a phenomenal salesperson. He’s a phenomenal business guy. Maybe he doesn’t realize it can be intimidating for some people when they first start out, but that’s okay. That’s why we have these other resources now. Because when you’re approaching something from a business perspective, you need to see, is the system you have good? Not that you’re buying a franchise with FDN, it’s different than that.

But like, if you buy a McDonald’s. Now, I’m not supporting that, but it is a system nonetheless, right? You’re buying that system from them and you’re expecting it to work. If you have terrible customer service skills and you don’t know how to hire people and you’re bad at that, like, I don’t know if McDonald’s supports you with it, but let’s assume that they don’t. Well, your McDonald’s is probably going to fail, even though we know that can be a very successful business, even if it shouldn’t be.

So, FDN is the same thing. We saw some graduates coming out. They never take another advanced course. They don’t do any business stuff. And bam, they’re at well over six figures within a year after graduating.

Practically 24/7 Support in AFDNP

Then we had other people three years later and it’s like, they’re still kind of dragging along, and that’s okay. We all have different skills and different things that we’re good at. The point remains then, it’s not FDN, it’s not the system that we have. It’s the business skills or savvy of the person.

So, what would happen if we were able to provide them with that? And I don’t want to underplay the other aspect of AFDNP here today, just because we’re talking about Business School. Because like you mentioned, I mean, there’s huge additional clinical insights.

If you had any question in the world, you can go in there and there are staffed people. I believe that’s Monday through Friday, right? Or is that weekends as well that there’s staffed people in there?

[00:11:30] Jennifer Woodward: Yeah. Monday through Sunday, we have people in there, pretty much, 24/7. It’s unparalleled. Our advisors are amazing.

[00:11:37] Detective Ev: What’s crazy about AFDNP is I could go, let’s say I have a client and I’ve never heard of the condition before. Now we don’t treat anything specifically as FDNs, but still, you gotta know about what they’re dealing with. That’s helpful. Right? What medications might they be taking so we don’t interact with the supplements. We should know these things.

I could go in there and ask about some crazy condition I’ve never heard of. I guarantee there are people in there that are going to be able to help me with this.

AFDNP is a One-Stop Shop

The very next day I could go in and ask, hey, I’m at full capacity for my FDN business. I’m looking to hire my first employee. Does anyone have any advice? And I could also get answers for that.

The fact that you can do that in one place is amazing. For higher-level business questions and higher-level clinical questions, it’s a one-stop shop.

But again, today we are going to focus more, a little bit, on that business side of things. I want to touch one more on AFDNP and then we’ll transition to that. What are some of the events on a weekly basis that people can expect? Because, I mean, you got so much going on in there for the graduates now, I can’t even keep track. Between like Detective Hour, Office Hours with Reed, what are some things that people can expect if they join that after graduating?

[00:12:35] Jennifer Woodward: Yes. I can barely keep up either. But we have a great staff of people who are constantly on these webinars, helping moderate them, helping get the information out to our grads. I’m so grateful for my team.

Every Wednesday we do have a clinical webinar series. Those shift in focus throughout the month. But we’re bringing on thought leaders from the functional medicine and functional nutrition space every single month. Sometimes we kind of shoot for the moon. We reach out to people and say, hey, would you like to be on our webinar? We’re thrilled when they say yes, we’d love to teach your grads.

Weekly Clinical Webinar Series & Bi-weekly Detective Hour

We just had, for example, Dr. Anna Cabeca on a couple weeks ago on our pro series, which is fantastic. We had Ben Azadi on from Keto Camp. I mean, these people are big names in this space. It’s so encouraging that they will come in and teach our grads.

So, we do have webinars happening like that every single week on Wednesdays. Then we also offer something called Detective Hour, and that happens twice a month. That’s a huge thing for our grads too. Because it doesn’t matter who you are, it doesn’t matter how many tests you’ve run, how many clients you’ve had, there’s still that little voice in the back of your head that says, what if you don’t know the answer? What if you don’t know enough?

Detective Hour pairs a clinical advisor, a very seasoned clinical advisor with an FDN practitioner, who’s going over a case in real time. Any one of my clients, where I’ve run three to five of my labs and I want to put together a clinical presentation, a 90-day protocol, complete plan for that client, you, as an FDN practitioner, can opt into Detective Hour, where you bring your whole case to a clinical advisor. Then we go through that, piece by piece, live, on air with the FDN asking questions of the clinical advisor and everyone kind of chiming in if there’s someone who’s got a little bit more expertise.

This is unparalleled in training. You are getting, twice a month, completely free, completely live training and furthering your FDN prowess. That’s huge. We love Detective Hour.

Quick & Nerdy and Clinical Peer to Peer Round Table

If you’re looking for things a little bit deeper, a little bit more nerdy, you are going to love Ryan Monahan. We’ve got a show called Quick & Nerdy that happens every other week. Man, our grads just love this show. Ryan is my favorite nerd. He just goes so deep into this stuff that most mortals’ brains don’t think about. Everyone loves it. That’s one of our most highly attended, most highly populated shows.

This last week we went into the difference between cortisol and cortisone. I mean, that’s not exciting to anybody, but once you hop on the show, you’re just like, yes, give me more! It’s so great! We’ve gone over methylation and specific dives on vitamins and minerals. And it gets way nerdier than that. That’s a great offering that we have. It’s been around for about two years and like I said, it’s one of our most attended shows.

We’ve got something called Clinical Peer to Peer Round Table. That happens with one of our other favorite clinical advisors, Paula Reed. That happens alternating Tuesdays from Quick & Nerdy. That’s an FDN coming in and sharing cases, but instead of just a clinical advisor, it’s an entire peer kind of cohort that’s helping that FDN further their case.

So, we have a lot of opportunity to work on cases. When you’re in AFDNP, you are not alone in working with your clients. That’s something even, I, I mean, I’ve been in practice for almost seven years now. I’ve worked with hundreds of clients. But man, I tell my clients, it’s not just me that you’re hiring. I’ve got an entire group of bigger brains than mine who I can run some of these things off of.

Pure Pirate Gold of Information in AFDNP

[00:15:42] Detective Ev: I see you utilizing it yourself. I see you post questions in there yourself. Right? And that’s how it should be used. It’s that big of a resource.

One other thing I wanted to mention too, cause I sometimes forget about this. Everything that we do in AFDNP is recorded and saved, correct? So, this is actually something that if you guys never added any new series, it is still ever increasing in value. Because if someone joined a year from now. I mean, do you even have an approximate estimate of how many hundreds of hours of content is saved between business and clinical stuff? I mean, it’s gotta be multiple hundreds.

[00:16:14] Jennifer Woodward: Oh, for sure. I think our archives are pure pirate gold, for sure. There is so much in there. If you started today, it would take you two years, if you listen to a webinar every single day, to go through all those past archives. There is so much incredible information that you have access to immediately as soon as you opt into AFDNP, even as a free trial member.

We do give people 14 days to kind of try out the membership, see what they think. I gotta tell you, it’s probably not enough, cause there’s so much information. But it’s nice to get your feet wet without feeling like you have to commit.

So Many Benefits for an Incredibly Reasonable Price

[00:16:44] Detective Ev: Yeah. So that’s the cool thing about it. You could finish FDN, and I mean, obviously, FDN is particularly dense, so I get that. But there is actually more, if we’re just speaking generally, more content, at this point, recorded in AFDNP than the course itself. And the cost of AFDNP, I don’t know if it’ll ever go up, but it’s certainly nothing crazy.

I mean, at the time of recording this, I think it is worth saying. I mean, what is the price of this? Cause you would expect it to be super high and it’s like, incredibly reasonable.

[00:17:08] Jennifer Woodward: It is pennies right now.

I will tell you, as of October 1st, it’s only $57 a month, which is very exciting. We are shifting over for some of our past members from legacy member pricing to that very slight price increase. But we’ve not raised the price of AFDNP since its inception, which was about six years ago as well.

So, $57 a month. And I mean, the benefits you get. We try to provide a cost savings to our members because we know it’s hard to just come out of an expensive course. You’re trying to build a business and we don’t want to gouge you.

Recoup the Membership Fee with All the Discounts

If you are an AFDNP, you actually get $10 off every single medical director order that you have. You get $50 off every single metabolic typing test that you order. You get 20% off every advanced course. You get 20% off Business School.

So, you could recoup that monthly membership fee very quickly just by taking advantage of the other things that you have in the graduate side.

[00:18:00] Detective Ev: I’m so used to it now, I kind of forgot about that part too.

The fact that we get the $10 discount on the MDP stuff. I mean, if you are doing FDN even new, slightly part-time, that should already be economical. Like, that should already work for you in the numbers. If you’re doing this full-time, you’re showing the money at that point. It’s awesome. That was a smart move. You got a lot of creative little stuff that you’ve done with that.

Commercial Break – Behind the Scenes at AFDNP

Hey there are folks, it is Detective Ev popping in here really quick. If you normally skip through my ad because you hear it all the time, I have something new for you today. So, you want to listen to this one.

What we did, basically, because we knew we were going to do this episode is we understood that people would probably want to get some access to AFDNP and see what this actually is. For some people they are considering going through the FDN course solely because of the support that we give afterwards.

Now, I don’t mean that so literally. Of course, they want to learn the health stuff in the FDN course. But they are people that need to know that they get business support and additional help after they graduate, that’s their make or break for the decision. We don’t want you to make a decision that you are not comfortable with. I told you guys this a million times; we try to give stuff for free so that people can make an informed decision. You can call our enrollment team as well and figure out stuff there.

But for today, what I want to do is give you something that will give you access to a behind the scenes tour of AFDNP and what it entails. What you want to do is go to fdntraining.com/graduate that’s fdntraining.com/graduate. At the bottom of that page, you will be able to get access to the AFDNP thing. Not like literally join it, but be able to see what is it about, what’s going on in there, what does it actually look like? I’m hearing about it on this podcast, but what does this actually look like? So that’s, fdntraining.com/graduate.

Now back to today’s episode.

Business Handholding with FDNthrive & FDN Business School

I want to move into Business School though, because AFDNP is your baby. This is like, the sister or brother or something at this point. I mean, this really is your baby. You created this one.

I can’t stress enough how much work has gone into this. In my opinion, between this and FDNthrive, which we do have another podcast on. If I mention that at all and you’re a bit confused, go back to Episode 147, Jo Pate’s episode. It’s called, We Will Help You Build Your Biz with FDNthrive with Jo Pate. Check that one out.

Between these two programs, now, there’s no excuses. I mean, you could have your hand held if you really wanted to for business stuff. So, I don’t care if you were the shyest person out there, never did a lemonade stand even as a kid because you don’t want to sell something. This is the most natural way to do it and it’s not like it’s a separate business thing that’s for any type of business. It’s specific for FDNs, which is amazing. We’re teaching you how to do it by people who have actually done it.

So, what was the inspiration for Business School? Because that’s a heck of a program. Why did FDN say, hey, go ahead, Jennifer, let’s do this and let’s actually make this. Where was the demand coming from?

The Demand for FDN Business School

[00:20:41] Jennifer Woodward: I love that you called it my baby because I am a mom. I have four of my own children, AFDNP and then FDN Business School are my babies. And just like a mom, I kind of got a little bit overwhelmed answering the same questions over and over and over again. You’re like, I already told you that.

So, I created Business School, honestly, to make things a little bit more streamlined and easier for myself and anyone who comes after me. It is literally the answer to every single question I have ever gotten as AFDNP Director over the course of these last, almost three years. Because those are the questions that I was getting time and time again.

I heard the cries of people’s hearts and knowing their frustrations, fears, anxieties, and their worries about starting a business, I started to see this pattern emerge where people didn’t know the next step to take. I wanted to make it very easy for them, very natural to take this next step so that they could build their business because they have just invested all of this time, all this money and effort. And likely they’re still struggling with their own health issues.

I was seeing people just kind of feeling a little bit burnt out as they were transitioning into entrepreneurial forays. I just wanted to hold their hand just like you said. You know, come sit with me for a little bit. Let’s go over this, let’s talk about it. Let’s make it as easy as possible for you to jump into your business in 90 days or less, where you feel comfortable and confident launching an online practice that you can get your clients and start making money.

FDN Business School Offers That Supreme Level of Confidence

That is what our entrepreneurs want to do. They want to make money cause they need to pay bills.

So, the premise of Business School also, like you said, it’s the only course that’s ever been built for FDNs by an FDN. It was a labor of love. It was so much fun to get to go in and reteach myself some of these concepts and look at things from a 40,000-foot view. Then kind of dial in and see what would this look like, literally, step by step for people who are learning something brand new?

For you and I, a lot of it is intuitive cause we’ve been doing it for a while. But for a brand new FDN practitioner, even the little things get quite overwhelming. So, I put together each module, they’re between five and 15 minutes, not overwhelming at all. We go through step by step, every single piece of technology I want to help you build and implement.

Honestly, I encourage people, pause your screen. I want you to be working on these things as I am teaching you. You’ll be opening up the software and doing the steps as you’re watching the steps. There’s no stone left unturned just because we want people to have that supreme level of confidence after they graduate Business School.

The feedback has been so encouraging so far, we’ve had a couple of people graduate. We’ve got about 50 people in our beta group at this point and it’s going well for those people. It’s a really big blessing to get to see.

FDN Business School Provides Business Skills to Novices

[00:23:16] Detective Ev: I should have mentioned this cause, I think, I had talked about it one podcast, but it would’ve been a while ago at this point. Business School is relatively new. I mean, this is something that only came out in 2022 and it’s a heck of a good time because we have more and more people, especially since the pandemic had begun, transitioning into work as FDNs.

I’ve heard of a lot of nurses especially, they come into FDN. They no longer want to be in that field, but they still want to be in healthcare. So, they come into this, but they’ve been an employee and there’s nothing wrong with that, of course. But as an employee, you typically don’t learn many business skills.

I want to be clear about this cause it sounds like it’s pretty in depth and has just about everything someone could want. Let’s say I am someone, I have no business experience. I worked as an accountant, maybe that was my job. I worked in an office for someone else. Now I transitioned into FDN. I had the intellectual capacity of course, to get through the course. I’m not like a slow learner. I can pick up stuff pretty quick, but I don’t know anything about it.

Is there any limitations at all with the Business School? Will I learn everything from what to say on a sales call? Will I learn about marketing? Will I learn about email stuff? Even I’m really asking that, cause even I, personally, don’t know everything of Business School, I haven’t gone through it.

FDN Business School Provides Many Supplementary Resources

[00:24:19] Jennifer Woodward: Yes, absolutely. Those are great questions and the answer to all those questions is yes.

We have taken you and like put training wheels on your bike. By the time you graduate, you are on a high class, 10 speed. So, while the course starts off very simple, there are very complex concepts that we dive into so that you are really getting a very comprehensive look at what it looks like to run an online business.

From what I hear you asking, the very beginning, I’ve built out spreadsheets so that you can track your income and expenses. You can track your first five clients and then on to a hundred. We’ve got the actual script for a sales call, where we go through objections and money mindset. We’ve got the actual script for every single session that you would do with your client as a practitioner, cause people are like, what do I actually do in my session?

I thought, well, let’s tell you what you do in your sessions. We go over supplements. We go over recommendations, a 90-day program for your client, a 90-day plan for your own business. There are so many supplementary resources that we’ve built for you inside of FDN Business School that you can use now in your practice, and you’ll be able to use five or 10 years down the line as well.

Now, from a teaching standpoint, we have people who don’t know they need a business bank account, or that they need to operate a sole proprietorship, or an LLC, or an S Corp.

FDN Business School Makes It as Easy as Possible

We have people who don’t know how to get a business license in their state or their city or their county. We walk you through all of those very beginning stages of starting a business. Then yes, we segue into using an email platform and building an email list. I even teach you how to put together an email sequence series, like a flow. Cause everyone gets those automated emails from people that are like, here’s a little bit more about me, here’s a little bit more about my program. I teach you how to do that.

We teach you how to automate your entire practice using a platform called gethealthie. I actually put together a Canva presentation for you so that everyone in Business School will get this template, they can make it their own. It walks people through an entire D.R.E.S.S. protocol, all the information on D.R.E.S.S. so that, again, you’re not repeating yourself time and time again.

And when you finish the course, now, you’re very competent in filming a video, transcribing that video, uploading it to a site like Vimeo or YouTube, transferring that link over to your gethealthie and building out an entire automated program inside of gethealthie so you could just click one button and your client gets that entire video series. We’ve just made it as easy as possible so that you can focus on your client and not focus on all of these business ideas that are floating around.

Is this going to make you a million dollars? You know, no. But it’s going to get you to that first six-figure hurdle that you need to overcome.

It’s All Covered in FDN Business School

It’s an exact great place for people to start as they are building out their business. Even people who’ve already been entrepreneurs are taking FDN Business School and are really, really liking the content cause it’s so FDN specific.

[00:27:06] Detective Ev: I was about to say, cause I’ve always been entrepreneurial, but I’m thinking about how specific this is to FDN. It is fascinating. It piques my interest. I’m like, wow! That’s actually pretty cool.

Then, just because I know, I’m sorry to be repetitive, but I know someone will be sitting here wondering this question again right now. You know, you don’t typically sit and just listen to a podcast. They’re probably cooking organic pasture-raised eggs on their Teflon free pan, so they missed me say this.

I also realize on a side note, how terrible using an accountant was as an example for someone who doesn’t know anything about business, that’s kind of stupid. Right? Forgive me, accountants out there, as I said an accountant wouldn’t know something about business, that is absolutely wrong.

But someone, some professional that wouldn’t know something about running a business, they will get all of the information necessary from filing the taxes, to how to get the business bank account, to setting up the email stuff, you guys got all of it covered in Business School?

[00:27:57] Jennifer Woodward: Yes, we have all of that covered in Business School, a hundred percent.

[00:28:02] Detective Ev: You know, you do get distracted. I’m listening, I’m doing other stuff while I listen to podcasts. I’m driving or whatever. So, I just wanted to make sure people actually hear that cause that’s really cool.

FDN Business School Helps Entrepreneurs Do Things Correctly

Most business courses are not like that in general, in my opinion. Cause I’ve done some business course stuff. It’s usually specific maybe to like an industry or if it is general, they forget the stuff that you just said is intuitive to people that do business stuff. Like, all right, first thing, I need to get a business bank account. No, that’s not what most people are thinking, and they forget to put that in their course.

It matters right now. I mean, I hate that I can’t bring up anything, even minorly political, without people assuming it’s one way or the other. I’m just stating a fact that currently, there are 87,000 more IRS agents being hired in America, which is the majority of our audience. So, guys, you need to be doing things correctly is the bottom line, again, for better or for worse, right? I’m not here to argue that but I’m saying that that is a thing.

You could get away with maybe messing something up on your taxes five years ago and no one ever finds out, you never got audited. I’m going to guess that these upcoming years are going to be heavy with audits. The last thing you need as a small business owner that’s maybe only doing $75,000 to a $100,000, not that that’s a low income. I’m just saying that it’s not something that has lawyers behind it, right? It’s not like multiple million-dollar business.

You can’t be screwing stuff up, you gotta take it seriously.

FDN Business School Grad & Testimonial

I think it’s amazing that we are actually protecting our practitioners in addition to educating them. Because people miss a lot of stuff. I’ve missed a ton of stuff. I didn’t have a business bank account for the longest time. I would just take everything to my personal checking, and I had like three different things going on. I’m like, this is great. Thankfully they didn’t have those additional IRS agents back then. Maybe I shouldn’t be saying this on a public podcast. It was genuine ignorance, so I plead ignorance.

I know that it’s newer, but you said that you’ve had some people go through. Have you had anyone be able to give a legitimate testimonial or results yet? If not, that’s okay, it’s brand new. But I’m kind of curious cause I feel like it’s maybe been out long enough for that.

[00:29:47] Jennifer Woodward: Our actual inception date was June 1st, so we have had a few people actually graduate the course. We do have some pretty cool testimonials already.

I know Christa Lyons was our first graduate. She actually came back into the group as a peer moderator just cause she loved it so much and understood it so much. She does have some business background and experience, so we brought her in as an adjunct help. She can answer questions and encourage people too. She just said it was a very specifically oriented business building course for FDNs. It filled in a lot of the gaps that she had as an FDN practitioner and business owner.

I’d love to send you some more of our testimonials. I can’t quote them verbatim off the top of my head but suffice it to say that the feedback we’ve gotten has been really good so far.

FDN & FDN Business School Welcomes Constructive Feedback

It won’t all be good all the time. Sometimes we’ve had some constructive help where I go back in and I’m able to update things right away or I’m able to edit things. I love that. I love, love, love, getting to make things better. So, this is our beta group that’s been helpful in that way. Like, hey, this link is broken or whatever. But for the most part, we are just getting all good feedback, which again, makes me so happy.

[00:30:53] Detective Ev: Very cool. I feel like FDN as a company is founded on that idea of let’s make as great a product as we can in the beginning and then constantly get feedback. I think it’s why the FDN course is probably superior to most other things. I have been through other programs for certifications, no one ever did a postgraduate interview with me. Especially not the founder.

At this point, I’m sorry, I shouldn’t hype you up because we’ve gotten big enough that it’s not always Reed Davis getting on these postgrad interviews. You guys are still really lucky. But Reed Davis, the founder of FDN, did the first 2000 postgraduate interviews. Guys, that’s a thousand hours of just interviewing people, asking them what they liked about the course, where can we do better? I mean, like come on.

I like your approach with the Business School thing. All right, let’s not take offense to it. Let’s see what’s a common thing coming up that we can help people with and optimize it even more. I think that just makes it more and more valuable over time.

FDN Business School is For AFDNP Members

Speaking of which, and if you guys are listening to this two years later, it very well could have gone up. I mean inflation could have made it go up. Right? So, I can’t guarantee a price for you two years later, but sometimes people will come back and say, well, I heard it on this podcast.

This is for September of 2022, my friends, that’s all this applies to. But how much would this cost them to get into it? And can they buy it? Like when they sign up for the course itself, is there any advantage to that?

[00:32:05] Jennifer Woodward: Actually, yes. That part is new.

To answer your question, it’s $1,597 for the course right now. So, that is September 2022. We will be doubling the price of that as we run through our beta group, which we still think is very reasonable. I myself was in a $10,000 business training course where all I had access to were group trainings on Facebook. It was nothing like this.

We try to make it very accessible to our grads, again. So right now, $1,597.

The prerequisite of Business School is that you have to be inside of the AFDNP membership. So, if you are, you actually get a backdoor coupon for 20% off. We have most of our grads purchasing it right now, $1,197, at this point. That’s 20% off the $1600.

FDN Business School is a Great Option

But wait, there’s more. If you do bundle it, if you are coming in, going to purchase the FDN course itself – the certification course – we are offering a really special bundle where you can add on Business School, which you can’t access until you’re done with the course cause we want you to focus on the actual course itself, we’re offering that for $997. It’s almost a no brainer cause you can actually make payments with that as well.

Then the minute you graduate the course, you have immediate access to Business School, and you can be up and running with your business within 30 to 60 days.

[00:33:22] Detective Ev: Wait. So, they’ll even incorporate that into the in-house payment plans?

Jennifer Woodward: Yes.

Detective Ev: Come on, guys! It’s like the most salesy podcast I’ve ever done. I’m not trying to do that. But I mean, I would’ve done that in a heartbeat at the time I went through FDN.

I know that there was talk in the past about just including it in the course of tuition and raising the tuition as a result. I think it’s great that it’s an option. Because no, we do have entrepreneurs that come in, they are very successful at what they’re doing, and they want to add FDN on.

No, why are we forcing them to do this if they already are an experienced businessperson? I’m sure there’s something to learn, but still, it’s not cool to force someone into that. I like that there’s an option. I like that they don’t even have to do it straight up. If you decide after graduating FDN that you need help, you can do it then for not much more. I think that’s just an all-around really great thing.

FDNs Were Needing a Business School

So, then the FDNthrive thing, just so I give some context to it, cause they might not have went back and listened to the episode. That is like next level, like legitimate hand holding. You’re working in a group and stuff. I forget how that works, Jennifer, and I apologize if you don’t know either. Do they have to go through Business School now to get to Thrive or can you still get to Thrive without that?

[00:34:22] Jennifer Woodward: Not at this point. No, you do not. We might change that in the future. But we call that our ascension program, where FDNthrive would be at the top. But at this point you can just go into FDNthrive when that comes back into play. We do have FDNthrive on a small hiatus right now.

[00:34:37] Detective Ev: Thank you. I didn’t know that. That kind of works out cause I feel like FDN Business School that makes the most sense. Thrive is wonderful when we can do it, but I feel like the Business School is probably a more straight forward solution for a lot of people. So yeah. Thank you for creating this.

It’s just so exciting to see where FDN is coming because it’s one of the most common things I would hear when I was doing the course enrollment advising. People were asking like, well, I know I want to do the health stuff, but I don’t know how to run my own business. Can I get jobs with this?

The truth of the matter is there are more and more job opportunities popping up. I mean, I saw something in AFDNP the other day for $75 an hour. I mean, that was ridiculous, you know? That is happening.

FDN Business School Helps with Taking the Leap

I think, I could be wrong, but I think everyone’s dream goal is actually to own their own business. I think maybe it’s just a current situation or some type of like limiting belief that prevents them from doing that and that’s okay. I mean, I work as an employee for FDN right now and so do you, and we have our own businesses. I’m not condemning it. I’m just saying, sometimes I believe that that really is the dream for most people and our limiting beliefs is what hold us back. So, we’re trying to help out in every way that we can.

I always think about this with things, I’m like, I’m going to not be on this earth one day. Like, do I want to not take that leap just because I’m scared of this right now? Am I going to be worried about that fear at 70 or 80? That just doesn’t seem like a good way to start my life when I know it would bring me so much benefit.

I think this is one of the most accessible things. And for whatever it’s worth, I do think the price being doubled is fair. Because, like you, I’ve paid some pretty decent money for, not $10,000 for any singular thing, but I’ve paid some pretty decent money for business courses and stuff. They were useful, but nothing was specific to what I was doing, like an FDN type of thing.

I don’t think anything I’ve ever done taught me about something as seemingly simple as how do I start a business bank account? Like what do I do? Like what’s an efficient way to track my income and stuff?

FDN Business School is a Valuable Asset

You would think it’s simple, but the people teaching it sometimes forget about it.

So, I love that you went back into the trenches and thought like, all right, what would maybe Jennifer Woodward have needed when she first started? What would someone like Ev have needed when he first started? That’s a lot of value there. I hope people take advantage of it if they want to do it. If nothing else, they’re going to come back to us when they realize that most business coaches are like $10,000, especially in today’s world.

Everyone keeps telling them, oh guys, it’s just limiting beliefs, but that team took it way too far cause now they all think they’re worth like 50 grand. You know what I’m talking about? FDN Business School is the way to go. I gotta shut my mouth before I get kicked off by someone. I’m going to get a bad review for that crap.

Alright. Alright. Do we have anything else we need to talk about AFDNP wise or Business School-wise or did we cover all the main stuff, my friend?

[00:37:01] Jennifer Woodward: I think that is all the main stuff. I really appreciate the opportunity to get to talk about this in this very liberty focused podcast, which I appreciate, for sure. Thanks for having me, Ev.

[00:37:11] Detective Ev: It was wonderful having you on and I’m sure we’ll see you again in the future. Thank you.

Conclusion

All right, guys, that’ll do it for today’s episode with Jennifer Woodward, the fan favorite of the FDN podcast. Next time I will be back with some more health information that is for sure. It’s always good to switch it up, though, a little bit. And if you are interested in hearing Jennifer’s other podcast, maybe her story, that is in the show notes. Then the other one where she talks about why you cannot supplement your way to good hormonal health, that is also in the show notes as well. Feel free to go check those out.

I’m looking forward to talking to you guys again soon. Until then, please take care.

For more about Jennifer Woodward, go to facebook.com/jenniferwoodwardnutrition.

You can always visit us at functionaldiagnosticnutrition.com.

To hire a coach, go to fdnthrive.com.

For a free Health Review, go to fdnthrive.com/match/.

Introduction

Last week we looked at two papers about lean mass hyper-responders. This was the term developed by Dave Feldman to describe lean, fit, metabolically healthy people, who exhibited striking increases in cholesterol when adopting a low-carb diet. Dave defined lean mass hyper-responders as people with lipid profiles comprising LDL cholesterol ≥200 mg/dL, HDL cholesterol ≥80 mg/dL, and triglycerides (TG) ≤70 mg/dL (Ref 1). The two papers were by Creighton et al (“Paradox of hypercholesterolaemia in highly trained, keto-adapted athletes”) (Ref 2) and Norwitz et al (“Elevated LDL Cholesterol with a Carbohydrate-Restricted Diet: Evidence for a “Lean Mass Hyper-Responder” Phenotype.”) (Ref 3).

Creighton et al studied 10 low-carb athletes and 10 high-carb athletes. Their main finding was that total cholesterol, LDL-cholesterol and HDL-cholesterol were all significantly higher in the low-carb group (65%, 83% and 60% respectively). Their conclusion was that ultra-endurance athletes showed “unique cholesterol profiles.” Creighton et al suggested that there may be a functional purpose to the expansion of the circulating cholesterol pool to meet the demand for lipid transport in ultra keto-adapted athletes.

The Norwitz et al paper was a study of 548 adults who responded to a web survey. Of these, 100 were identified as lean mass hyper-responders i.e., having developed a lipid profile comprising raised LDL-C and HDL-C with low triglycerides. An inverse association was observed between BMI and cholesterol changes on a low-carb diet. i.e., lower BMI was associated with greater cholesterol increases. Lean mass hyper-responders (LMHRs) were found to have normal levels of LDL-C before a low-carb diet, but large increases in LDL-C and HDL-C on a low-carb diet. (Moderate reintroduction of carbohydrate produced a marked decrease in LDL-cholesterol). In some LMHR cases, LDL-C levels may exceed 500 mg/dL (12.93 mmol/L), absent of any genetic (Familial Hypercholesterolemia) type explanation for this.

Learn to recognize the signs and symptoms your body uses to communicate to you that you aren’t eating enough. 

Stress, busy schedules, illnesses, grief, and the hustle and bustle of everyday life can take a toll on us. More specifically, our appetites and the way our bodies regulate hunger. This can often lead to us not eating enough. Additionally, many people in the pursuit of weight loss often end up unintentionally undereating or restricting to achieve that goal.

Whatever the cause, not eating enough food and depriving your body of important nutrients can manifest in ways that wreak havoc on your metabolism and hormones. Both of which may take longer to notice if you’ve been consistently undereating.

8 Symptoms You May Experience if You’re Not Eating Enough

Let’s dive in and take a look at the not-so-subtle signs that your body may not be getting enough vital protein, carbohydrates, and fat, and what you can do to increase your food intake with a balanced diet.

1. Low Energy

If you’ve been feeling straight-up exhausted for several weeks regardless of how much you snooze or the quality of your sleep, it might be time to re-evaluate your diet. When we’re perpetually undereating, the body isn’t able to fuel itself properly. That may cause you to feel lethargic and sluggish. 

We often see this in the case of low carbohydrate diets specifically. Seeing as though starchy carbohydrates are the body’s primary source of fast energy, it makes sense why restricting them can lead to less-than-ideal energy levels. 

Take a look at your usual intake in regards to both volumes as well as variety. Are you consuming balanced meals that incorporate all of the Foundational Five components? Including starchy carbohydrates? Are you eating when you’re hungry and listening to your body’s cues? Take a moment to reflect here and see if you can make some adjustments. 

2. Dizziness

Dizziness can be one of the first physical signs of not eating enough. When you’re not eating enough food, your blood sugar levels can plummet and make you feel dizzy or faint. If you’re continually feeling lightheaded and can’t quite figure out why, take a look at your food intake. 

For a quick snack boost, eat something with carbohydrates and protein, like a banana with some almond butter, a handful of berries and nuts, or veggie sticks with some hummus. This combination of carbohydrates and protein will help increase and stabilize your blood sugar levels to help boost your energy.

However, if the dizziness persists after making these changes to your nutrition and your lifestyle, chat with your doctor to rule out possible issues.

3. Poor Cognition and Productivity (i.e. Brain Fog)

Ever have moments of forgetfulness where you say things like, “Where did I put my keys?”? That happens to us all, but frequent brain fog could be your body’s way of telling you to check in with how you’re nourishing yourself (i.e. eat more food)! Brain fog can be a sign of several health challenges, but it’s also one of the key symptoms of not eating enough throughout the day.

Postponing lunches or interrupting your normal meal times to attend meetings or take calls delays the energy your body needs to keep going. So if that 3 p.m. lull hits hard and you realize you haven’t had lunch, that’s your cue to head to the kitchen or grab a snack.

It’s best to fill up on whole foods as best as you can. Go for a hearty salad with plenty of fresh veggies, maybe some sweet potatoes, avocado, grilled chicken, or protein of your choice, and a tasty dressing. Foods rich in B-vitamins, omega-3 fatty acids, folate, and antioxidants can help boost brain function and prevent cognitive decline (1). Bye-bye brain fog.

4. Hair Loss and Brittle Nails

This may come as a surprise to you, but if you’re not eating enough food or getting enough nutrients, the highest priority organs will take the lead in getting those nutrients. This includes your brain, heart, and lungs, rather than your hair, skin, and nails. Hair, skin, and nail health are closely tied to what you eat along with how many vitamins and minerals your body is absorbing.

It’s normal to lose between 50-100 strands of hair every day. If you’re losing more locks than usual and your nails seem to break easier, you may want to focus on nourishing your hair and nails from the inside out.

Start by eating foods that help produce more keratin, the protein that strengthens your hair and nails. Spinach, beans, oatmeal, salmon, eggs, and berries are all excellent sources of hair- and nail-loving nutrients. Protein, biotin, iron, vitamin B12, and omega-3 fatty acids, in particular, are the best nutrients for helping you maintain the thickness, luster, and growth of your crop.

5. Irritable Mood

Hanger is a real emotion! If you’re battling a busy day and rush out the door without breakfast, your blood sugar and your mood can take a real dip. Studies show that low glucose levels can actually cause aggression and violent behavior (2). So when you haven’t had anything to eat, irritability may be one of the first noticeable side effects of not eating enough food. 

The best way to prevent hanger is to eat regular meals and nourishing snacks. Enjoying consistent meal times will help keep your blood sugar stable, so you can stay on track with your positive mood and good energy. When you feel that first sign of hunger coming, don’t push it off! Listen to it and grab either a meal or a snack, depending on the degree of hunger you’re experiencing to keep you feeling like your best self versus the moody, irritable version.

6. Feeling Chilly

Got the chills, all the time? You need to consume a substantial amount of food to keep your body warm while performing other bodily functions.

If you’re not eating enough, you’re probably not able to efficiently carry out thermogenesis, which is a process that helps your body generate heat. Some research suggests that people who follow a restrictive diet have lower body temperatures than those who don’t (3).

Women who are also underweight or have low body fat might develop “downy” hair (also known as lanugo), as a way for their bodies to cope with heat loss. When your body doesn’t have enough body fat to heat itself up, it can grow lanugo to help trap heat. It’s common in people with anorexia nervosa or people who are extremely thin.

7. Constant Thirst

Making sure you eat enough is actually one way you can manage your hydration levels. Many of the electrolytes you get from food affect thirst. These include sodium, potassium, and magnesium. If you still feel thirsty after chugging down a glass of water, it’s a red flag that you may not be consuming enough calories.

Sometimes, your body can also mistake thirst for hunger and misguide you away from the water bottle. Just remember to aim for hydrating beverages such as caffeine-free teas, carbonated unsweetened seltzers, and good ‘ole water. 

8. Amenorrhea

Amenorrhea is the scientific term for missing your period. Women may miss their periods for a variety of reasons, including pregnancy, changes in diet, and stress. Sometimes certain medications you take, including contraception, can affect your cycle, too. Specific health conditions like hypothyroidism and polycystic ovarian syndrome can also affect your hormone levels and therefore your period as well.

Amenorrhea can also happen if you don’t eat enough and have low body fat or are underweight (about 10 percent under “normal” weight), which is different for each of us. Being underweight can stop ovulation and cause abnormal changes in your hormones, which is why some women with disordered eating habits or women who are high-performing athletes may often miss their periods. In some cases, their bodies also aren’t getting enough nutrients to carry out normal bodily functions.

The female athlete triad is basically an interrelated cycle that includes low energy intake, amenorrhea, and low bone density. This is most often seen in athletes who are trying to maintain a certain level of “leanness” for a particular sport like figure skating, ballet, gymnastics, or others. 

The Takeaway

The biggest takehome from this article is to be aware and in tune with yourself and your body’s ability to show you signs that something may not feel right. Use these 8 signs and symptoms to check in with yourself and determine whether or not you may need to consume a bit more energy. 

Do You Want to Experience More Balance with your Food Choices?

Then find your balanced eating type!

Take this 45-second free quiz to find out which balanced eating archetype you are, and what your unique type needs to maintain balance with the way you nourish yourself. That way, you can finally be free from food and diet obsession, maintain a balanced weight, and cultivate a positive relationship with food and your body. 

Take The Free Quiz Now

Beginning the day with a solid breakfast is important for blood sugar balance, learning, focus and attention, but far too many of us reach for sweet convenience items first thing in the morning like pastries, bagels, cereal, instant oatmeal and lattes. These sweet breakfasts set us up for blood sugar spikes throughout the morning and can lead to hormone imbalances, mood swings, and other unpleasant health effects. Often, when we choose savory breakfast recipes, we end up eating more vegetables, fibre, healthy fats and protein – all of which will set us up for blood sugar stability and provide us with valuable vitamins and minerals to support our wellbeing.

And so, instead of grabbing a bowl of cereal, try one of these 20 Best Savory Breakfast Recipes. Many of these savory breakfast ideas are easy to batch cook and prep in advance, which will make your mornings easier and a lot more delicious!

20 Best Savory Breakfast Recipes

Cultured Macro Breakfast Bowls

Cultured Macro Breakfast Bowls by The Full Helping

This savory vegan breakfast bowl is packed with gluten-free grains, roasted veggies and fermented foods, which are great for digestion and immunity.

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Savory Pumpkin Muffins

Savory Pumpkin Muffins by Nirvana Cakery

These gluten-free and vegan muffins feature winter squash and are studded with fragrant herbs like sage, rosemary and thyme. A great grab-and-go option!

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Vegan Frittata

Vegan Frittata by Go Eat Green

If you’re wondering how you can possibly make savory breakfast recipes without eggs, there’s no need to worry. You’d never believe that this tasty frittata is vegan!

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Kale Breakfast Salad

Kale Breakfast Salad by A Saucy Kitchen

Kale salad for breakfast – it’s happening! Topped with roasted sweet potatoes, eggs and bacon, you’ll want to eat salad for breakfast more often.

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Sweet Potato Breakfast Bake

Sweet Potato Breakfast Bake by Sweet Lizzy (*Culinary Nutrition Expert)

A Paleo and Whole-30 breakfast skillet that’s infused with Thai flavours. This is a great recipe for your cast iron pan, too.

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Savory Granola

Savory Granola by I Heart Vegetables

An oat, nut and seed granola spiced with fennel, chili powder and salt for a savory breakfast vibe. You can eat this on its own, throw it on a breakfast salad, or pair it with nut milk, dairy-free yogurt, tomatoes and cucumber, or eggs.

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The Best Tofu Scramble

The Best Tofu Scramble by Rainbow Plant Life

A very simple tofu scramble loaded with flavour, along with tips and tricks for how to transform tofu into an eggy consistency and taste. You’ll love the versatility of this savory vegan breakfast.

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Pumpkin Frittata with Fried Garlic and Herbs

Pumpkin Frittata with Fried Garlic and Herbs by Cotter Crunch

A flexible frittata recipe that includes a herb-infused oil and can be a great vehicle for leftover ingredients.

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Huevos Racheros Skillet

Huevos Rancheros Skillet by My Fresh Perspective (*Culinary Nutrition Expert)

Looking to make breakfast cleanup easier? This Mexican-inspired dish layers gluten-free tortillas at the bottom of the skillet, creating a delicious crust and no need for scrubbing.

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Protein Packed Avocado Toast

Protein Packed Avocado Toast by Ms. Renee Lynn

You can’t have a savory breakfast idea roundup without avocado toast! We love this upgraded version that adds tahini, pine nuts, pistachios, sesame seeds and spices.

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Creamy Vegan Savory Spinach Oatmeal

Creamy Vegan Savory Spinach Oatmeal by Veggies Don’t Bite

If you haven’t tried savory oatmeal yet, well, you must. It’s quick and easy to customize with your favourite veggies and spices. Amp up your savory oats with extra fat and protein by adding smoked tofu, tempeh, hemp seeds, tahini, or almond butter.

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Sweet Potato Cornmeal Waffles

Sweet Potato Cornmeal Waffles by Tasha’s Artisan Foods

Savory waffles are the star of this breakfast platter – they are crispy, golden, and ultra delicious.

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Spinach, Mushroom and Pepper Egg Muffins

Spinach, Mushroom and Pepper Egg Muffins by Melissa Torio (*Culinary Nutrition Expert)

A simple savory breakfast recipe that you can make ahead of time, freeze and then reheat as needed. That’s what we call fast food!

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Whole 30 Breakfast Hash Browns

Whole 30 Breakfast Hash Browns by I Heart Umami

These aren’t your traditional hash browns! They include plenty of carrots and zucchini, and are egg-free to boot. They’re even better when paired with your favourite condiments and greens.

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1 Pot Chickpea Shakshuka

1 Pot Chickpea Shakshuka by Minimalist Baker

Shakshuka, traditionally made with eggs, gets a vegan adaptation by swapping in chickpeas without compromising the warm, spicy flavour.

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Vegan Huevos Rancheros

Vegan Huevos Rancheros by My Darling Vegan

Corn tortillas piled high with scrambled tofu, refried beans, salsa and avocado. What more could you want from a savory breakfast?

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Loaded Paleo Breakfast Hash

Loaded Paleo Breakfast Hash by Paleo Running Momma

Enjoy gazing at the bright colours on your plate by making this veggie-loaded Paleo breakfast hash.

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Breakfast Congee

How to Make Congee by Omnivore’s Cookbook

A simple rice porridge you can customize with your favourite toppings, and you can make this savory breakfast idea vegan or not. Dealer’s choice!

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Breakfast Salad with Everything Bagel Seasoning Dressing

Breakfast Salad with Everything Bagel Seasoning Dressing by Get Inspired Everyday

Take your breakfast salad to the next level with everything bagel dressing. It’s like eating a bagel, except without the bagel at all!

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Egg-Free + Dairy-Free Frittata Cups

Egg-Free + Dairy-Free Frittata Cups by Allergy Awesomeness

A classic breakfast recipe transformed to eliminate most of the common allergens. These are a great portable breakfast option and are perfect for school lunches, too.

More breakfast inspiration:

 

 

 

Zaytinya is truly an authentic Mediterranean restaurant. Everything is made fresh in the kitchen using authentic & clean ingredients. You can truly taste the freshness!  

 

 

(Serves 6)

Ingredients:

• 1 tbsp oil (olive or vegetable)

• 3 tbsp Thai yellow curry paste

• 2 onions, finely chopped

• 6 cardamom pods

• 1 tbsp mustard seed

• 1 kg pumpkin (butternut preferred), chopped into bite size pieces (Skin ON = more fibre)

• Veggie stock cube (w/250mL hot water)

• 1.5 cans light coconut milk

• 2 Large cans of chickpeas (400g), drained and rinsed

• 2 limes

• Large handful of mint leaves

• Long grain rice to serve

• Optional: Naan bread & chutney (Mango goes really well)

• Optional: Top with some Greek yoghurt as well to offset the spice & add extra protein

Method:

1. Boil the kettle and let the stock sit with water in a small bowl

2. Heat the oil in a saucepan over medium heat

3. Gently fry the curry paste with the onions, cardamom and mustard seed for 2-3 mins until

fragrant

4. Stir the pumpkin into the pan and coat in the paste, then pour in the stock and light coconut milk

5. Bring everything to a simmer

6. Add the chickpeas, then cook for about 10 mins until the pumpkin is tender

7. Squeeze in the juice of one lime

8. Serve with long grain rice and top with fresh mint, and chutney. Add a wedge of the remaining lime to each plate

9. Enjoy with naan to increase the carbohydrate load of the meal and make it go a bit further

Nutrition Notes:

• Chickpeas are high in fibre for healthy digestion and building good gut bacteria for immunity, as well as an excellent source of plant based iron → The vitamin C in the lime’s helps this iron to be better absorbed into the body

Introduction

I have had a classic article on the list to review for some time. It is called “Paradox of hypercholesterolaemia in highly trained, keto-adapted athletes” and Creighton was the lead author (Ref 1). Readers of the Monday note may be more familiar with the names of two other authors: Professors Stephen Phinney and Jeff Volek. Phinney and Volek are the authors of a couple of classics in the field of low carbohydrate literature: The Art & Science of Low Carbohydrate Living (2011) and The Art & Science of Low Carbohydrate Performance (2012).

The Creighton et al article was the first (of which I was aware), which tried to address the paradox (as they called it) of high cholesterol and low-carbohydrate diets. Some people find that their cholesterol measurements (total and LDL-cholesterol especially) increase markedly when they adopt a low-carb diet. These people then face a difficult decision, as they are generally valuing the benefits of the low-carb diet, but they see the cholesterol change as a significant downside. Many report that their doctors and cardiologists (if they have one) become very concerned and it is then more difficult to continue with the low-carb diet.

In November 2021, May 2022 and August 2022, three other articles on this topic have been published including authors likely known to you.

1) November 2021: Norwitz et al. Elevated LDL Cholesterol with a Carbohydrate-Restricted Diet: Evidence for a “Lean Mass Hyper-Responder” Phenotype (Ref 2). (Authors you may know in this team include David Ludwig and Dave Feldman).

2) May 2022: Norwitz et al. The Lipid Energy Model: Reimagining Lipoprotein Function in the Context of Carbohydrate-Restricted Diets. (This paper also features David Ludwig and Dave Feldman as authors) (Ref 3).

3) August 2022: Diamond et al. Statin therapy is not warranted for a person with high LDL-cholesterol on a low-carbohydrate diet (Ref 4). (You may recognise Ben Bikman and Paul Mason as co-authors).

This is a topic of interest to many people who limit their carbohydrate intake and/or go as far as keto or carnivore diets, so I’ll cover the Creighton et al and the first Norwitz et al papers this week. I’ll look at the second Norwitz et al paper, on the Lipid Energy Model, next week. The Diamond et al paper is on the list for a possible future Monday note.

Learn the signs and symptoms your body will use to communicate to you that you might not be eating enough during pregnancy. 

From the nausea of the first trimester to the random aversions and new nutrition guidelines, there’s a lot to consider when it comes to food and pregnancy. On top of all of this, you just found out you should be eating more as well. It’s completely understandable that you may be feeling a bit overwhelmed!

With that said, I want to put your mind at ease. Keep reading to find out how you can determine whether or not you’re eating enough during pregnancy. 

Your Pregnancy is Just as Unique as You

First and foremost, I want to preface this by saying your health care team is your number one resource for all of your pregnancy needs. Each woman’s pregnancy is completely individual, therefore the nutrition implications, signs, and symptoms are individual as well.

Be sure to consult your doctor and registered dietitian before making any significant changes or adjustments to your diet. Additionally, be sure to notify them of any irregular signs or symptoms you may notice. The information presented below will reflect those for a complication-free singleton pregnancy.

How Much is Enough?

Before we discuss whether or not you’re eating enough during pregnancy, it’s important to define exactly what, “enough” is.

Surprisingly enough, the first trimester of pregnancy does not require any additional caloric intake. Therefore, stick to your usual intake unless you hear otherwise from your healthcare team! It’s the second and third trimesters where the increase in energy really starts to happen.

Generally speaking, an increase of about 340 calories per day during the second trimester and about 450 calories per day during the third trimester is recommended (2). Physical activity levels and personal needs must also be considered before making specific recommendations.

3 Signs That You May Not Be Eating Enough During Pregnancy

In order for your baby to thrive and grow throughout the course of your pregnancy, adequate intake as mentioned above is vital. Below are some of the common ways your body will communicate to you that you might not be eating enough. 

Inadequate Weight Gain

Over the course of your pregnancy, your doctor will discuss the topic of weight gain with you. They’ll tell you that in order to have a healthy pregnancy, weight gain is to be expected.

In addition to the actual weight of the baby, this increase in weight comes from the following changes:

• the mother’s placenta (essentially the “gatekeeper” between the mother and the baby all nutrients travel through this to the baby)
• amniotic fluid (fluid surrounding the baby)
• additional fat stores
• increased blood volume
• uterus and breast size all contribute to the total amount of weight gained during pregnancy (1).

With all of this in mind, it’s recommended that women gain approximately 25-35 pounds. Yet it’s important to note that your pre-pregnancy weight is the greatest indicator of how much weight gain is expected or recommended for you. You can check out the Mayo Clinic’s general guidelines for weight gain here.

So why am I telling you all of this? In order for the body to create these changes, gain an appropriate amount of weight, and make a happy home for the baby, an adequate amount of nutrients must be readily available via food. 

If you find that you’re not gaining weight adequately, this may be a sign that you are not eating enough during pregnancy. 

Dizziness or Slight Lethargy

Whether we’re pregnant or not, one of the most common causes of dizziness is low blood sugar. Low blood sugar occurs when there isn’t enough glucose, or sugar in the bloodstream in order to maintain balanced sugar levels. Balanced sugar levels are what provide us with consistent, sustained energy. So when these drop, we can feel a bit dizzy, lethargic, or weak.

In order to maintain balanced blood sugar levels, we need to consume enough food. As you’re adjusting to the new nutrient needs as a result of your pregnancy, if you feel a bit dizzy at times, this may be a sign that you’re not eating enough. 

Incessant Hunger

Another common sign that you may not be eating enough is that you’re always hungry. And when I say always, I mean always! After just finishing a meal or snack, randomly throughout the day, or even in the middle of the night. 

Our hunger cues are the body’s way of communicating to us that we need more energy. When our energy needs shift as a result of pregnancy, our hunger cues shift with them. We feel hungrier more often and to a slightly larger degree. 

It’s important to note here that cravings and hunger cues differ slightly. While we may crave the taste of something, that doesn’t necessarily mean we’re physically hungry. So don’t worry yourself if you’re not hungry, but just experiencing some crazy cravings! 

If you’re feeling excessive hunger daily, you may not be eating enough during pregnancy. Start to increase your portion sizes as well as the frequency of your meals until you start to feel satiated, satisfied, and full. 

What to Do if you’re Not Eating Enough During Pregnancy

If you find yourself relating to one or more of these three signs, take some time to focus on your intake and increase your portion sizes in a way you feel comfortable with. Add an additional snack or two to your day or slightly increase your portion sizes a bit during your meals. 

Additionally, always be sure to touch base with your healthcare team to keep them up to date. They’ll be able to give you recommendations that are specifically tailored to you and your needs. 

Do You Want to Experience More Balance with your Food Choices?

Then find your balanced eating type!

Take this 45-second free quiz to find out which balanced eating archetype you are, and what your unique type needs to maintain balance with the way you nourish yourself. That way, you can finally be free from food and diet obsession, maintain a balanced weight, and cultivate a positive relationship with food and your body. 

Take The Free Quiz Now

The world of gluten-free baking is delicious and it’s fun to experiment with new gluten-free recipes. There are some gluten-free treats, however, that are more challenging to master – and gluten-free pie recipes definitely fit into that category! If you’re looking for the perfect gluten-free pie crust and most delectable fillings, these best gluten-free pie recipes have got you covered. 

What’s The Difference Between a Pie and a Tart? 

Pies and tarts are similar, but have a few key differences. 

• A pie usually has a top and bottom crust, which are meant to be soft, tender and flaky.
• A tart typically has an open top, and the bottom crust is thick, firm and can be crumbly.

That being said, we’re not married to labels around here – so you can call this delicious collection of gluten-free pie recipes whatever you like!

Finding a Great Gluten-Free Pie Crust

We’ve got loads of complete gluten-free pie recipes for you below, but if you’re only looking for a pie crust recipe to match your favourite filling, try: 

Best gluten-free pie recipes

Paleo Apple Pie

Paleo Apple Pie by The Bojon Gourmet

Might as well start with a classic, right? This recipe is packed with apples and spices for a simple, delicious filling.

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The Best Healthy Pumpkin Pie 

The Best Healthy Pumpkin Pie by All The Healthy Things

There are so many uses for pumpkin puree – and it truly makes a fantastic gluten-free pie filling. Top with a generous dollop of coconut whipped cream!

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Strawberry Coconut Pie

Strawberry Coconut Pie by Kochloeffel Junkies (*Culinary Nutrition Expert)

Strawberries combine with a coconut custard for a sensational gluten-free pie experience.

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Easy Blackberry Pie With Crumb Topping

Easy Blackberry Pie With Crumb Topping by Just As Tasty

This is one of those gluten-free pie recipes that is the perfect mix of a pie and a crumble!

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Lemon Meringue Pie

Lemon Meringue Pie by Be Good Organics

An utterly elegant gluten-free and vegan pie recipe, using a blend of coconut and cashews for the meringue. If you’re curious to try a version with whipped aquafaba as the topping, opt for this recipe.

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Keto Cherry Pie

Keto Cherry Pie by Big Man’s World

Gluten-free pie, made keto-friendly! 

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Paleo Vegan Banoffee Pie

Paleo Vegan Banoffee Pie by A Saucy Kitchen

Bananas, caramel, coconut whipped cream and chocolate – and all gluten-free and vegan?! We’re in. 

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Gluten-Free and Vegan Peach Pie

Gluten-Free and Vegan Peach Pie by Meghan Telpner (*Academy of Culinary Nutrition Founder + Director)

Make the most of summer peaches by using them for a beautiful, ooey-gooey pie filling.

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Coconut Matcha Pie

Coconut Matcha Pie by Heal Me Delicious

An AIP-friendly pie recipe that incorporates the brilliantly anti-cancer ingredient matcha. And you can’t beat that colour!

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Vegan Salted Chocolate Tart

Vegan Salted Chocolate Tart by Rainbow Plant Life

This no-bake recipe can easily be made ahead of time and will wow you with its complex, deep flavours. And do we really need to convince you to eat chocolate?

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Paleo Sweet Potato Pie

Paleo Sweet Potato Pie by Paleo Running Momma

Gluten-free pie recipes are a great way to end a holiday meal – and this recipe is sure to be a hit. (Confused about sweet potatoes and yams? You’re not alone! Discover how to tell the difference between a sweet potato and a yam at the grocery store.)

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Old Fashioned Saskatoon Berry Pie

Old Fashioned Saskatoon Berry Pie by Kitchen Frau (*Culinary Nutrition Expert)

Learn about the Saskatoon berry, found in the Canadian Prairies, and drool over this tasty gluten-free pie recipe.

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Vegan Blueberry Pie

Vegan Blueberry Pie by From My Bowl

A blueberry pie recipe that also happens to be grain-free. And the filling is SO simple and easy.

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Coconut Flour Apple Pie Bites

Coconut Flour Apple Pie Bites by The Eat Down

Single-serving mini apple pies you can devour in a bite or two. There are keto, dairy-free and vegan options for this recipe as well.

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Chocolate Pecan Pie

Chocolate Pecan Pie by Healthy Living With Chocolate

This gluten-free pie recipe combines 100% dark chocolate with natural sweeteners, so the chocolate flavour really has the chance to shine. 

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Paleo Brown Sugar Cinnamon Pop Tarts

Paleo Brown Sugar Cinnamon Pop Tarts by Baked Ambrosia

Pop tarts are basically mini hand pies, which is why we’re including them in this collection of gluten-free pie recipes. 

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Semi-Frozen Key Lime Pie

Semi-Frozen Key Lime Pie by Life and Lemons (*Culinary Nutrition Expert)

Bright, citrus-y flavour and a rich and creamy texture – you can’t go wrong with this frozen dessert.

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Gluten-Free Strawberry Rhubarb Pie

Gluten-Free Strawberry Rhubarb Pie by Bakerita

Strawberries and rhubarb are a power duo! When they’re in season, we want to use them as the only filling in our gluten-free pie recipes.

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Apple Cranberry Vegan Hand Pies

Apple Cranberry Vegan Hand Pies by My Quiet Kitchen

These hand pies are stuffed to the max with a spiced apple cranberry filling – which is exactly how we like our gluten-free pie recipes to be filled. 

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Rustic Veggie Pie

Rustic Veggie Pie by Sweet Sensitive Free

A friendly reminder that gluten-free pie recipes can be savory, too! Try this veggie pie, or make a classic chicken pot pie. In the above recipe, we like to swap the vegan margarine for coconut oil.

Ingredients: 

·      1 cup quinoa

·      500g brussel sprouts, cut into half

·      1/4 kent pumpkin, diced into 2 cm pieces

·      2 red onion, chopped into quarters

·      400g tinned chickpeas

·      2 tablespoons olive oil

·      1 tablespoon curry powder

·      1 tablespoon maple syrup

·      2 lemons

·      1 bunch of parsley

·      1 bunch of dill

·      1 bag of rocket and spinach leave mix

·      1/3 cup Pepita seeds (pumpkin seeds)

Method:

1.     Rinse the quinoa and place in a saucepan with 2 cups of water. Bring to a boil and stir occasionally to prevent it sticking in the pan

2.     Preheat the oven to 220C

3.     Chop the Brussel sprouts, pumpkin and red onion and place them on a large baking tray.

4.     Drain the chickpeas, rinse well and add them to the veggie tray

5.     Drizzle with 2 tablespoons of olive oil, maple syrup, curry powder and pepper

6.     Roast in pre-heated oven for 20 minutes until the veggies are softened and chickpeas are crisps

7.     Meanwhile chop parsley and dill and combine in a bowl with lemon juice

8.     Time to assemble; Add the rocket and spinach leaves to the base of the bowl, top with quinoa, roasted pumpkin, red onion, brussel sprouts and chickpeas, herb and lemon sauce and pepita seeds

9.    Optional to serve with a serve of your desired protein – grilled chicken, hot smoked salmon or steak

Enjoy Tatiana’s creation 🙂

Short on time? Looking for a way to pack more nutrients into your day? These healthy smoothie recipes are the perfect solution!

What Goes Into Healthy Smoothie Recipes?

Smoothies are such a great way to get a nutrient-dense meal! They’re packed with vitamins, minerals, fiber, and antioxidants. But unfortunately, not all smoothies are created equal.

It can be really easy for the sugar content to climb up to 50 grams in just one smoothie. That sugar can come from whole foods like fruits or even added sugars. As a result, a blood sugar spike is caused, which will leave most of us feeling less than our best overall. Whether it causes a crash in energy or makes you feel hungry not long after drinking it.

Healthy smoothie recipes contain protein, starchy carbohydrates, non-starchy carbohydrates (like greens), and nourishing fats. To do this, you use what I call the Foundational Five.

A Foundational Five Nourish Meal is any meal that contains all 5 elements within the Foundational Five formula. This includes non-starchy carbohydrates, starchy and sugary carbohydrates, fat, protein, and the Flavor Factor. If you’re not familiar with my Foundational Five system yet, you can download my free guide where I share more about it!

By following this simple template it keeps food flexible, fun, and nourishing. Our Foundational Five Nourish Meals can be found as smoothies or smoothie bowls, yogurts, oatmeal bowls or breakfast bowls, nourish bowls, salads, soups, stews, and many more.

All of the healthy smoothie recipes below contain these components to make sure each one is packed with the nutrients you need to feel your best!

 

The Nutrition Stripped Community’s Favorite Healthy Smoothie Recipes

These recipes are the favorites from the Nutrition Stripped community! You can make them as smoothies or bowls. If you make them as a bowl, be sure to try my Smoothie Bowl Sprinkle for a crunch topper!

Almond Butter Pink Beet Smoothie

If you’re a fan of beets, you’ll love this different way of including them in your weekly meal plan. Beets are great to incorporate into our diets for anti-inflammatory and detoxification benefits. They have also been shown to lower high blood pressure and improve both digestive health and athletic performance.

 

Strawberry Banana Smoothie

I don’t know why this classic combination of bananas and strawberries is so great, but these two flavors pair so well together.

What makes this particular smoothie extra nutritious is all of the antioxidants! It’s packed with phytonutrients like anthocyanins, tannins, flavonols, resveratrol, ellagic acid, and catechins from the strawberries alone.

Warming Pumpkin Spice Smoothie

Warming spices include anything from fresh ginger and ground cinnamon, to black pepper, cayenne, garlic, and horseradish. You can easily add these spices to any of your savory or sweet dishes such as soup, dips, stir-fry, frittata, or a smoothie like this one. The great thing about this smoothie recipe is that it’s also rich in fiber from the pumpkin! 

 

Strawberry Blueberry Kefir Smoothie for Gut Health

This smoothie contains all whole-food ingredients that support your digestive health! From kefir (which is a fermented probiotic beverage) and yogurt, to ground flax seeds, beans, and berries. You can thank these ingredients for this smoothie’s amazing fiber and antioxidant content!

Ginger Strawberry Smoothie

If you’re not a fan of super sweet smoothies, this one’s for you. The addition of ginger in this healthy smoothie recipe balances out the sweetness of the strawberries. It’s also a great way to give your regular strawberry smoothie a little change!

5-Minute Spinach Smoothie

Spinach is loaded with iron, calcium, vitamin K, vitamin A, vitamin C, and fiber. It’s a great food item to be eating daily!

I’m sharing not only one of my favorite spinach smoothie recipes, but I’m also giving you a template for mixing and matching all of the ingredients. That way you can have slight variations of this smoothie all summer long!

The Stripped Green Smoothie

The Stripped Green Smoothie is simply a high-quality, nutrient-dense, easily-digestible green smoothie. It’s simply made of organic raw vegetables, greens, and fruits. You can get very creative with using whatever greens and fruits you have in season!

 

Blueberry Banana Crunch Smoothie Bowl

This Blueberry Banana Crunch Smoothie Bowl is packed with antioxidants! You have the blueberries and crunchy homemade granola to thank for that. You don’t see it and you won’t taste it, but this healthy smoothie recipe is packed with greens, too!

 

Matcha Mango Smoothie

Green tea, especially matcha, offers a smooth, subtle energy boost. It does contain caffeine, but not as much as coffee, making it a great alternative for people who are sensitive to caffeine. Just as you can enjoy matcha in a frothy morning latte, it can also be used in your morning smoothie.

This combines the best of both worlds for a quick and nourishing breakfast to take with you out the door!

 

Creamy Ginger Smoothie 

This is my go-to smoothie in the spring when I want something filling, but also “light” on my digestion. It also helps to keep my energy levels up when I’m out and about, writing or shooting content.

The squeeze of lemon juice and added ginger are great for digestion. Plus, all those healthy fats from the avocado will keep you feeling full, keep your hormones balanced, and keep your skin glowing.

Beauty Green Smoothie

This smoothie is loaded with vitamins, minerals, phytonutrients, and antioxidants. More specifically, those I target for great skin, hair, and nail health in my daily routine. Not only are you nourishing your skin on a cellular level with this smoothie, but it’s also simple to make and tastes amazing!

Coconut Berry Smoothie

This smoothie will make you feel like you’re at a tropical resort! Coconut is the star of this recipe, giving the smoothie plenty of healthy fat, fiber, and flavor.

 

Strawberry Shortcake Smoothie

This smoothie tastes so good that it could be a dessert! The healthy fats, fiber, and antioxidants make it a nourishing choice for any time of the day.

 

Chocolate Peanut Butter Banana Smoothie

This classic combination of flavors is super satisfying and beyond simple to whip together!

Odds are, you have all of these pantry staples on hand already, so you’re free to enjoy this easy peanut butter banana smoothie whenever the mood strikes.

Triple Berry Smoothie

This is one of my favorite tasting smoothies! It’s sweet from bananas, tangy from the raspberries, and the texture is thick and smooth! Not to mention, this smoothie is very kid-friendly! Anyone opposed to adding “greens” to their drinks will love it. You can’t even taste it here!

Which Healthy Smoothie Recipe Will You Try Next?

The fun part about healthy eating is finding new foods and recipes you love that make it easy and enjoyable for you to eat nutrient-dense meals. So, which one of these healthy smoothie recipes are you going to try next? Pick one to make this week and see if you find a new favorite!

Do You Want to Experience More Balance with your Food Choices?

Then find your balanced eating type!

Take this 45-second free quiz to find out which balanced eating archetype you are, and what your unique type needs to maintain balance with the way you nourish yourself. That way, you can finally be free from food and diet obsession, maintain a balanced weight, and cultivate a positive relationship with food and your body. 

Take The Free Quiz Now

I recently had dinner at True Food Kitchen in San Diego. An amazing location with clean + delicious food!

I had the signature umami grass-fed burger with a gluten-free bun topped with dairy-free cheese and sweet potato hash on the side. I also had an organic rosé sangria with dessert of course.

Happiness at a restaurant like True Food Kitchen! Which are all over USA by the way, check your area to see if one is close by!

Better food means better living. True Food Kitchen is the only restaurant fundamentally based on science that ensures all of its craveable dishes and drinks work to increase the longevity of our people and planet.

Consciously-sourced seasonal ingredients with super powers. They believe in food that works for us, to nourish us as healthfully as possible…without sacrificing flavor. Based on the anti-inflammatory food pyramid, the brainchild of the founder, Dr. Weil, renowned doctor of integrative medicine, every single ingredient on our menu is carefully selected and hand-crafted into signature dishes that make eating well effortless, energizing and most importantly, full of flavor.

Give True Food Kitchen a try, it will be worth it. I promise! 

I am so excited to share with you guys CHi Foods plant-based meat.

Chi resembles a pork texture and has a delicious flavor. This is the first plant-based meat on the market I have seen that is certified organic and has CLEAN & real ingredients. They are certified organic and high in protein.

The protein comes from Sacha Inchi seeds which are rich in protein, healthy omega 3 fats, vitamin E, and fiber. Sacha Inchi protein contains all 9 amino acids and is easily digestible. 

Chi is free of the Top 9 allergens and is also keto & paleo too. There are four different flavors: Chi-Rizo, Italian Herb, Maple Sage, and Original. 

Here I made the Chi-Rizo into delicious tacos using lettuce wraps as the shell. This is an example of a quick meal that doesn’t sacrifice health. To cook Chi you just throw it in the skillet and cook for 3-4 minutes. Then use lettuce or your favorite gluten-free tortilla shells, add the Chi, and top with toppings of your choice. Chi is so versatile and can be used as a meat substitute in almost any recipe.

Available now at select Sprouts Farmers Market, available nationwide and online soon.

Introduction

Many thanks to a supporter from Australia for spotting the paper for this week’s note (Ref 1). Back in May 2020 I received a contact form asking “Do I need to ‘work out’ as much as is actually recommended? Would you be able to do a piece on how much exercise is actually beneficial for health?” This week’s paper will help to answer that question.

The World Health Organisation recommends that adults do 150 minutes or more each week of moderate-intensity aerobic physical activity or 75 minutes per week of vigorous-intensity aerobic physical activity or an equivalent combination of the two (Ref 2). The US government goes further by recommending 150-300 minutes of activity of moderate intensity, or 75-150 minutes of vigorous intensity, or an equivalent combination (Ref 3).

There is a great deal of literature to show that regular physical activity lowers incidence of cardiovascular disease and type 2 diabetes, among other non-communicable diseases, as well as delivering physical, social and emotional benefits. However, it is estimated that despite known benefits, more than 1.4 billion adults worldwide don’t meet these recommendations (Ref 4). Plus, the low propensity to exercise seems to be getting worse with more technology (screens) to entertain people while being sedentary.

The WHO also recommends doing muscle-strengthening exercises on two or more days a week, but this advice is less well known or promoted. This type of exercise can help to avoid, or at least delay, sarcopenia (muscle wasting). It can also improve bone mineral density, reduce the risk of osteoporosis and lessen the risk of bone fractures. Even more people – an estimated 70% of US adults – fail to meet this recommendation (Ref 5).

Given the benefits of exercise, it is important that recommendations are evidence based. As my contact form showed, people want to know what will confer benefit and then they might be more inspired to do the amount that is evidence-based. If this turns out to be lower than current recommendations, more people might think that this is more achievable, and they might make more of an effort to meet guidelines as a result.

We commonly see many clients wanting to lose weight through our clinics. Here are some of our top tips for those wanting to shed the kilograms.

Top Tips to lose weight and keep it off:

1. There are no (we repeat, NO) magic bullets: Time and time again we get asked by new clients if there are ways that they can quickly drop a bunch of weight. They want to trial or have trialled strategies such as fasting, or shakes OR have been compelled by marketing gimmicks which suggest supplements that will help blast fat.

   The truth is this: Anything that is hard is worth doing. And with weight loss it can be hard and you need to patient. Healthy weightloss is 0.5-1kg/week. Is it time to readjust your expectations of your envisioned weight loss journey?

2. Work on behaviours that are sustainable: Deprivation never gets your anywhere in the end. Plus, its miserable. Yes, some sacrifices and self control will need to be instigated to make change, but you don’t have to be ALL or NOTHING about achieving your desired weightloss goals. Addressing and changing behaviours will ensure that once you lose the weight you want, you keep it off!

3. Keep temptation out of the house (at least to begin): If you love chocolate and can’t help yourself or if the moment ice cream hits the freezer its a slippery slope, then don’t make it harder for yourself!

4. Be accountable: Having a knowledgeable and accredited professional educate and guide you with an individualised approach. This will always get great results. Regular check in points every 2 weeks make you accountable and able to make small but overall cumulative changes over time which will get you to where you want to be.

5. Accept failures and move on: By accepting and forgiving yourself for those speed bumps along the way, you can move on and through what you need to get back on track with your plan and progress.

   If one meal is rather indulgent and the wine flows a bit too easily it doesn’t mean your whole next week has to be a write off!