Freeing Truth..Life Stress vs. Metabolism

I have had many conversations with many clients about just this topic..stress.  Who doesn’t have stress in their life?  We all feel it and it impacts our life in many ways.  Stress manifests itself in many forms throughout our day.  It may be a “positive” stress, like motivation to get a project done..or a workout completed; or a “negative” source such as anxiety.  I couldn’t have said this better myself, so why try…

“Wanna know some frustrating yet freeing truth? 😬
Your metabolism is not worried about your physique or desire to lose weight. All your metabolism is programmed to do is sense threats in the environment & react appropriately to keep you surviving. It seeks to balance & recover from stress.
That means that you may be eating perfectly clean & exercising every day, but if you’re stressing yourself out about it, your metabolism is going to seek out your recovery and survival from stress first before it lets go of that body fat.
Modern-day stressors include lack of sleep, overexercise, excessively decreasing calories, giving birth, and of course emotional/mental stress from work, relationships, etc.
If you feel you’re working super hard to lose that holiday (or year-long 😬) weight gain but it’s not working, maybe try to look into these other factors and see where your body is resisting due to stress. Are you getting enough sleep? Are you eating enough nourishing foods? Are you stressed out? Even worse- are you SO concerned with getting leaner that it’s actually stressing you out?
This is freeing because our body is on our side– working for us to keep us healthy and balanced. We just have to take the signs from our metabolism (hunger, energy, cravings, fat loss/gain) and work with it, not against it.” by kitchenspired

I strive to help people get their metabolism back on track and burning up those calories and fat.  I will help you identify the sources of stress in your life that are affecting your metabolism.  I don’t sell gimmicks or any products, just valuable advice and balanced eating to help your body be the best it can be right now.

It really angers me that there are so many “get quick results” promises out there today that claim the labels “nutrition and health.”  Let me be the first to tell you, that often those sources will mess with your metabolism in more harmful ways in the long run.  If you are sick of all the hype and want to get your engine running, see food as fuel, and sustain a truly healthy lifestyle, then I am here to help!

Protein Packed “Speed Balls” Snack

My husband and I use these little gems for snacks during bike racing and riding season. They are nutrient packed small snack that are a great replacement for granola and/or other snack bars.  My kids love them too!  Easy to put together and store (extras in freezer).

PB/Chocolate Protein Balls

1 C Old fashioned Oats

1/2 C ground flax seed

1/2 C mini chocolate chips

1/2 C crunchy peanut butter (I have used Almond Butter also, or Cashew Butter)

1/3 C honey or agave

1 tsp vanilla extract

Combine all ingredients in a large bowl. Form into small 1 inch balls and put on baking sheet.  Freeze for 1 hour until set.  Store in airtight container in refrigerator.  May store excess in freezer until ready to use.

Serving size: 2

recipe courtesy of All

Refined Sugar vs. Saturated Fat – new research

The tables have definitely turned over the last century. Goes against all logic that sugar would be worse for you than butter, right? Complicated but here is a window into the research.  This does NOT mean that butter is “good” for you now.  Everything in moderation!  The key here is to pick your sweets and fats where you REALLY REALLY want them, not everywhere and all the time.  Whole food is the best choice for the majority of time.  Here’s the science…

Refined Sugar vs. Saturated Fat: What’s More Likely To Cause Coronary Heart Disease?

Heart Disease 

With coronary heart disease (CHD) killing more than 370,000 people every year in the United States, a team of researchers from Saint Luke’s Mid America Heart Institute and Albert Einstein College of Medicine were interested in seeing what’s worse for the heart — saturated fats or refined sugars? Their findings, published in Progress in Cardiovascular Diseases, argues that, after years of believing fat was worse, it could have been sugar all along.

“We now have more than a half century of data as well as increased understanding of how nutrition impacts the body and specifically coronary heart disease,” said the study’s co-author James DiNicolantonio, a cardiovascular research scientist at the American Heart Institute, in a press release. “After a thorough analysis of the evidence it seems appropriate to recommend dietary guidelines shift focus away from recommendations to reduce saturated fat and toward recommendations to avoid added sugars. Most importantly recommendations should support the eating of whole foods whenever possible and the avoidance of ultra-processed food.”

The research team put its theory to the test and found after just a few weeks of participants consuming a diet high in refined (processed) sugar, those with CHD began to experience several signs of heart abnormalities, like higher levels of total cholesterol, triglycerides, LDL (bad cholesterol), and lower levels of HDL (good cholesterol), all of which increase their risk of heart disease. Meanwhile, saturated fats increased levels of LDL, but in doing so also increased levels of HDL, making their negative impact on the heart less dangerous compared to sugar. Ultimately, this led researchers to conclude in their study that “sugar consumption, particularly in the form of refined added sugars, are a greater contributor to CHD than saturated fats.” 

In addition, consuming large quantities of processed sugar, such as high fructose corn syrup and table sugar can lead to leptin resistance — leptin is a hormone responsible for regulating normal body weight. Diets high in processed sugars promote type 2 diabetes, which also lead to a much greater risk for CHD compared to patients maintaining a healthy diet.

Saturated fats have been demonized for years, subsequently leading many consumers to avoid animal products like red meat, poultry, and dairy. These types of fat were first blamed for causing high rates of heart disease in the 1950s, when scientist Ancel Keys observed those who ate diets high in saturated fats also had higher rates of heart disease. But those same people were also eating a lot of refined sugar. DiNicolantonio pointed out this is the reason why past studies, which the longstanding guidelines have been based on, found saturated fats had a negative impact on heart health. The studies were largely observational, however, and didn’t involve intensive investigation. Had past researchers conducted proper studies to determine the cause of CHD, they would’ve realized sooner that refined sugar impacts risk more. Today, troves of evidence-based research have overwhelmed the weaker observational studies, revealing Keys was wrong all along.

Most recently, a study published in the journal Circulation, found drinking sugary drinks each day increased dangerous fat in the body and increased risk of heart disease and type 2 diabetes. Another study, published in the journal Heart, found people who drank at least two sugary drinks a day increased their risk of heart failure by 25 percent.

Source: O’Keefe JH, DiNicolantonio JJ, and Lucan SC. The Evidence for Saturated Fat and For Sugar Related to Coronary Heart Disease. Progress in Cardiovascular Diseases. 2016.

Leaving Sugar Behind with Pomegranate Seeds

This is a tough one for most of us, reducing or cutting the sugar in our eating.  It is worth it!  There are ways to make it easier and I am sharing one with you today.  Sometimes it is simply finding an alternative way to get the sweetness in your life.

I have recently revisited pomegranate seeds.  I have avoided them for years due to the seasonal unavailability and the difficulty in getting to them (literally, the seeds are a bear to extract from the peel).  Thanks to a few hacks, one being Costco shopping, these sweet little jewels are available now more than ever.  They are now available in the refrigerated section at Costco, already removed from the peel and in small serving sizes.  I ate up my last supply too quickly before I got a picture to share, but I will take one and post it as soon as I refresh my supply from Costco.

If Costco is not a place you frequent, there is still hope!  Purchase the whole fruit from your grocer and here is a kitchen hack to make extracting those little beads of sweetness easy!  Wooden Spoon Trick.  It literally takes no time at all!  Try it.

Here is my favorite recipe to share..a new salad to help you leave sugar behind The Transition Salad


January 6th: You are not a failure!

You know what I’m talking about.  You started on January 1st, rearing to go on the new you.  Whether that be to move more or eat better, your ducks were in a row.  Then, last night, after a long day at work and feeling the stress of life creeping back in, you dove into a bag of chips or cookies while watching your favorite show.

You look around you and everyone else seems to have it together.  You are surrounded by:

  • The mom sporting yoga pants in perfect shape with 4 kids getting into her new shiny SUV…
  • The couple working out together who seem to never fight or tire of one another
  • Or the guy at work that spends long hours at his desk getting mountains of work done and still finds time to stay trim and fit…

Some days it feels like EVERYONE is doing better than you, right?  STOP right there!!!

Perception is often not reality.  Want to know their secret?  Guess what, they’re struggling too.  How do I know? Because I coach many of them.

Everyone Else is NOT okay and you fit right in.  Life is messy, imperfect, wonderful and yet faulted in many ways.  Life is full of ups and downs, hangnails, laughter, alarms blaring when we are sound asleep, funny memories, wrinkles, decisions, jobs, kids, pets, temptations, songs, (fill in the blank) for all of us.

Which means that Everyone is NOT always doing okay.  Sit with that for a second.  STOP worrying about being the only person who doesn’t have it “all together.” I remember a poem I read that said, there will always be someone smarter, more together, faster, fitter, etc.  You are who you are for a reason and it is time to work on just you!

Instead, START:

  • to work on the areas of your life that you can influence
  • work on fitness and nutrition goals that are actually realistic and attainable
  • feel good about what you are doing right everyday, no matter how small
  • Learn to be OK with being “not OK”
  • Let things be messy

Perhaps today is your day to wear the baby barf pants to the grocery store to fill a prescription.  Or it is your day to chase your dog down the street in your heels as he escapes when you get home from work.  You won’t be the first one to do that, nor the last. You are normal right along with the rest of us.

I’m here to help:

Small Group coaching is starting THIS MONTH. Online Small Group Nutrition Coaching and Nutrition Seminars at Trails Recreation Center.  Contact me for more information about either at or via



NEW YEAR, BTY Small Group Coaching


Are you overwhelmed with all the fitness/nutrition choices out there this time of year?  Me too!!!  How do you make sense of all the hype and get make lifestyle changes.

Time to bring the focus Back To You (BTY)


 BTY: Small Group Coaching from

As a Certified Nutrition Coach, I will provide online support through weekly conference calls, videos, a private social media group, and motivational texts.  Topics include:

  • Eating real food, limiting additives

  • How to balance the right fats, protein and carbohydrates

  • Keys to avoiding sugar and cravings

  • Helpful hints to make every meal simple and nutrient dense

  • and much more…

Cost: $85 per person for 4 weeks of coaching

New Year price $69 per person

Interested? Contact me at

or at (707) 408-3359

Session begining soon! January 2016

informational support/sources: NAFC Inc, and PNutrition