How to Start an Online Presence from Square One

The end of 2018 officially marks 3 years since I started the All The Verdure Blog. To celebrate, I am sharing my tips for starting an online presence from square one. This is something I have been meaning to do for a while, as over the last few years I have found myself having similar conversations with friends and family looking to start a website, build an online community and take their own photos. I am drawing on my experience and sharing what has worked best for me and the many other bloggers and businesses I have gotten to connect with.

1. Don’t Wait to Start a Website

Most people who I talk to feel like the website should come second to the social media presence. They are intimidated to start one, feeling like it is overwhelming, they don’t have enough to put on it or that nobody will look at it anyways. Here is why none of that matters:

-Your social media accounts are temporary and not yours. They are super important, and we’ll talk about them in a sec. But the scary reality is that A. They could be gone tomorrow from a glitch or whatever else may happen and B. You don’t own them and can’t rely on Mark Zuckerberg to help you if something happens to go wrong

-Building a website is EASY if you choose the right host. I cannot recommend Squarespace enough. I had never touched a website before I started mine and found it easy and fun. They will even film custom videos of them tweaking your site to show you how to do something which blew my mind!

-You don’t NEED a lot of content to start a website. All you need at first is to have a homepage that shares your ‘why’ and an about me/contact with more information. The content will come with time and nobody is going to notice or judge you for a lack of it at first. Just get it up and running so that you have it for when you want to add to it.

An About Me page is the most important part of your site and something you can create right away.

2. Start One Social Media Account at a Time

Others may disagree, but it is hard to keep up with multiple social media accounts and in my opinion better to avoid being overwhelmed and build a meaningful community in one place at a time. For me, I started with Instagram the same time I started my website. It was a place to share what I was posting on there, and build community through additional posts. Eventually I started a Facebook page so that I could share outside articles and events, create my own events and connect with those who don’t use Instagram. I have a Pinterest page, but really am not active on it and still haven’t figured that one out! I also started a YouTube channel then realized that wasn’t my thing either. You have to find where your community is and what works best for you, but it is better to build meaningful communities one or two places then spread yourself too thin. I also highly suggest starting an email list (have people sign up through your website) which is another platform where you OWN the content and can control who is seeing it (no algorithm!). Mailchimp is a good free platform to start with for that.

3. Focus on lighting and editing simple photos

You don’t need photos to be fancy and complicated to be “good”. They need to look high quality. I have always used an iPhone, but always make sure to shoot in good lighting and edit using an editing app before posting. I like Whitagram and Snapseed as free editing tools. Remember that being REAL doesn’t equate to having to post completely raw, unedited photos. Try utilizing video/story features for raw content and curating an edited feed of photos that will draw in viewers. Your beautiful, tweaked photos will be part of your authentic presence based on the purpose they serve. Creating engaging and real, honest copy is what will help your audience value your authenticity.

4. Don’t kick back and wait for followers.

I’m really not sure how an account would magically start gaining tons of followers, but imagine its something that happens, kind of like winning the lottery. YOU have to get your content into peoples hands and build the community. Try using hashtags to make sure people people see your photos. I add 30 relevant hashtags to the comments section of each photo. Find people who are sharing similar content via hashtags or tagging of other mutual interest accounts (i.e. another food blogger who tags a superfood company you like) and engage with them! There’s usually a very reciprocal norm where if you follow similar size/niche accounts to you and engage with them, they will follow back and engage back. Collaboration over competition!

5. Use a planning tool and content calendar

No matter what form of media you are using, you want to strategically plan your content as much as possible. This is hard in the beginning because you may just want to play around with what kind of content you like and are good at creating. Eventually, I suggest using a physical content calendar- I have one I downloaded from Juliesolomon.net and adapt every month to write what I am sharing on my blog, email list and social media each week. It is also clutch to use an app like Plann to visually lay out your photos if you use Instagram. The biggest thing I have learned is that you can reuse your good content and don’t have to create something new every single week! This can save time and stress and help your community to get to see your content they may have missed or need based on its current relevancy.

My Toolbox:

Website Platform: Squarespace

Photo Editing: Whitagram and Snapseed

Instagram Layout: Plann

Email Newsletter: Mailchimp

Resources: Julie Solomon (videos/freebies for influencers) and The Influencer Podcast (stories of success, tips and tricks for influencers), Jenna Kutcher (videos and resources for entrepreneurs on using social media) and The Goal Digger Podcast (entrepreneurship/social media expertise), The Healthy Maven Podcast (interviews with successful entrepreneurs/influencers in the wellness space), Woke & Wired Podcast (spiritual entrepreneurship and social media as a manifestation tool)

Do you have a blog, podcast, YouTube channel or are thinking of starting one? Share your advice, favorite resources or questions in the comments!

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The Truth About Pre-Conception and What You NEED to Know

I have so much I would love to share about this beautiful miracle pregnancy and first trimester, but I can’t begin to get into any of that without honoring our pre-conception journey. About 2 years ago was when I started having the conversation with my doctors about conceiving. I legitimately had NO idea how this worked, but knew that we wanted to get pregnant in the next year and that there had to be some important information to consider. At the time I had no close friends or family members (in my generation) who were pregnant or had kids, so I really hadn’t gotten to peak behind the curtain before. Unfortunately, for the first year and a half I was extremely misguided by well-meaning but uninformed medical practitioners. It wasn’t until committing to my own learning and finding the right experts, that I was able to get in a place where my body was ready to conceive.

I know there are so many of you who can relate to this story. I want to ask you to please share a comment after reading with your experience/advice to that we can build community and support around this important topic! We all have our own unique journeys when it comes to hormones, womens health and conception. Whether you’re a future mama, mother, grandmother or not planning on having children, let’s commit to respecting and supporting one another where we are at.

**Please know that I am not a doctor and have no medical background or training. These are the things I wish I knew and should not be considered medical advice. Always listen to your own body and consult with your care providers.

1. TRADE THE BIRTH CONTROL FOR PRENATALS EARLY

If you haven’t read my blog post: “Ditching the Birth Control: What They Don’t Tell You,” I share the challenges that coming off the pill presents. In short, I was assured over and over not to come off of my birth control until about a month before we wanted to conceive. This makes me so upset and frustrated to think about. I honestly CANNOT fathom that there are experts out there telling women this. I am not a doctor, but have now talked to hundreds of women who have shared that they have needed at least 1-2 years to conceive after coming off hormonal birth control, which was the case for me. I literally STILL have not had a regular period since I came off (more on that here), but miraculously got pregnant in the absence of a period. I wish I could shout from the rooftops that most women I have spoken to all agree that our bodies at least needed 1-2 years, NOT MONTHS to be off hormonal birth control. I was told the benefits of going on prenatal vitamins early and started those a year and a half before I conceived. Unfortunately, I was put on the wrong kind- and thankfully switched to the right kind a few months before conceiving. Wrong kind: includes synthetic folate aka folic acid, which can become toxic, especially in those with the common MTHFR mutation (which I have). Right kind: contains methylated folate, which is better for everyone including those with MTHFR (see more under “resources” below).

2. KNOW THAT IT IS TYPICALLY NOT EASY

If I would have known from the beginning that it is common for it to be challenging to conceive and that women who get pregnant by accident or right away when trying are more rare than it seems, it would have helped normalize my experience. I assumed that since we both were healthy, fairly young and the doctors suggested coming off the pill only a month or so before, we would get pregnant in, well… a month or two! Wasn’t it just yesterday in sex ed that they basically convinced us that touching someone of the opposite sex without clothes on would result in a child? What about movies where it seems so effortless and glamorous? NO guys! Society has done us wrong with these false messages. Conceiving a child these days is not usually that quick and easy and everyone needs to know this. Nothing is wrong with you if it takes a while. We live in a world where we are all put on synthetic hormones, exposed to endocrine disruptors and our bodies aren’t as primally functioning as they probably used to be. Just know that if it is taking you time for whatever reason they want to label you with or not, you are not alone!

Including blood nourishing foods like cooked greens, avocado, lamb and beets were some of my go to foods, but I had to be careful not to stress myself out with diet.

3. CONSIDER DIET AS A THING, BUT NOT EVERYTHING.

Food is medicine, and there is a LOT that can help when it comes to fertility. Tweaking your own personal diet to optimize your health based on your individual needs is probably going to help more than randomly incorporating a bunch of new foods and herbs. I started by taking herbal tonics from my acupuncturist while also incorporating a bunch of other roots, herbs and foods on my own for fertility. I eventually went to an herbalist/functional medical practitioner, who based on lab work and his knowledge, helped me tweak my diet and put me on supplements. At first I stuck to his advice religiously and still used a bunch of the other herbs. The combination of doing BOTH was actual insanity guys. DO NOT DO THIS! I drove myself nuts trying to get in all these herbs and foods daily and at a low point even had an excel spreadsheet I would pull up in the grocery store. I finally realized the the stress of all of this was causing more harm than good. I ended up stopping all the herbs and just trying to loosely follow the bigger dietary recommendations such as cutting down on sugar, grains and alcohol (still having some to stay sane!) and incorporating more animal protein, especially chicken thighs and eggs (have choline) and collagen.

I got my first and one of my only post-pill periods on this trip. At the time, I had no supportive doctors and hadn’t told friends or family what was going on.

4. FIND (THE RIGHT) SUPPORT

From pre-conception, to pregnancy to motherhood and beyond, women need support and the right support. I kept quiet about this for so long and it made it feel so shameful. When I finally shared what was happening with family and friends, a weight was lifted off my shoulders. I am most proud of myself though for finding the right experts to help me. I went to 3 OBGYNs before I found one who was patient, centered, open to a more holistic approach and really wanted to listen. I also switched acupuncture locations and practitioners to one that felt like a better fit for me. My most important team member was my functional medical PA/herbalist who acted as an advocate. I was able to have lengthy appointments with him going over my medical records and he had the time to teach me what was happening in my body which was empowering. Sometimes we get comfortable or feel bad being “high maintenance,” but shouldn’t. Whether you are paying through insurance or out of pocket, you are the customer or client who should be being served and catered to. You don’t owe anyone anything except YOURSELF and your health.

5. LEARN TO LET GO

I knew this the whole time, but couldn’t do it. I had heard over and over that when you stop caring, it happens. And guess what? I said F that! This is bullshit because I am never going to stop caring. I hate cliches and it is super cliche and seems like something a smug pregnant person would say. Well I am not going to tell you that anything in the world happens when you stop caring because I will never believe that. But, there is a big difference between caring and clutching. Between hoping and longing. Between manifesting and manipulating. I wish I could explain this to you here, but instead I will share resources (below) that can do a better job. I will also share this blog post: Living in Alignment: The Ultimate Priority, which was also key in clearing (mental/metaphysical) space for the energy needed to conceive a child.

RESOURCES:

• Love the resources on natural fertility from Aimee Raupp. I discovered her through Gabby Bernstein right around the time I conceived and wish I had sooner. She really gets how to blend the need to know science with the importance of taking care of yourself and mental well-being during this time.

• Promise I’ll share more on this in the future, but I can’t talk about my fertility journey without sharing a resource on MTHFR. I have a double copy of this gene and no doctors could help me make any connection between it and fertility/pregnancy until I went to my functional med. guy who explained the effects and put me on supplements to help with methylation cycle.

• Wellness Mama podcast! She covers a ton of topics, but has a lot of good episodes that relate to hormones/fertility. I really dove into some of her archives blog posts and podcasts when trying to do some of my own research and self-help.

• I read these two books while trying to conceive and they helped me flip the switch from obsessing, self-hate and pity and being a control freak to being at peace, letting go and feeling in the flow of life: Letting Go and You Can Heal Your Life

• Supportive friends/family… Remember that you need to communicate and ask for help for your friends and family to support you. It is hard for them to guess what is going on and how you are feeling. Articulate what you are going through and what they can do. It may be going to a doctors appointment, helping find a resource or just listening.

• Supportive team of health experts! Mine includes: A patient centered, open to holistic/natural approaches OBGYN, Herbalist/PA functional medicine practitioner, acupuncturist and my therapist. Each have played an integral role in helping me on my pre-conception and now pregnancy journey. I am happy to provide specific recommendations for those in Louisville if you reach out to me.

What has helped you or someone you know to balance hormones, conceive or cope with the challenges of this process? Please share in the comments!

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Feel-Good Holiday Gifts for Under $50

The best gift you can give yourself or those you love is to FEEL good! While there are certainly big ways of doing this without material items, these are a few of my favorites that can most definitely help. From adaptogens and collagen sticks to CBD cream- I’m sharing a collection of ideas that will hopefully help you find the perfect item for friends, family and even yourself.

1. Wellness Travel Kit ($35 for kit)

Taking wellness on the go has never been easier with this kit of must-haves! From clean beauty products to keep you refreshed to travel matcha and essential oil- it’s everything you need for a feel-good trip or on the go stash of essentials.

2. Shilajit ($24.65 with code: ‘ALLTHEVERDURE’)

Shilajit is one of my favorite adaptogens! It is perfect for active friends or family who are looking for a natural way to improve endurance/stamina and workout recovery. It can also help with immunity, cognition and anti-aging. I tend to think of it as the “fountain of youth”!

3. Vital Proteins Holiday Sampler ($16 for 5 sticks)

This sampler is the perfect way to try out some different flavors of collagen. The Vital Proteins collagen creamers (3 flavors included), matcha collagen and collagen peptides make yummy tonics on the go or while traveling. My personal favorite is to combine the coconut creamer + matcha to make an even creamier Matcha Latte on the fly!

4. Primal Kitchen Cookbook ($23.76 for hardcover)

This is the perfect gift for someone who wants to start or continue eating healthy without compromising ingredients, taste and flavor. Recipes like 10 minute Pad Thai Noodles and Spinach and Parmesan Stuffed Chicken will make them excited to get in the kitchen in 2019. I am obsessed with Primal Kitchen products and think it would be a super fun gift to pair the book with some of their products like a custom dressing set!

5. Hemp Infused Cream ($40 with code: ‘CWFAMILY’)

I actually first heard about CBD cream from my mother and grandmother in law swearing by it for their back/muscle issues. I’ve been using it on my tight and sore shoulders and think it would make the perfect gift for a loved one who is athletic and complains about sore muscles or anyone who experiences any sort of chronic muscular pain or skin issues. I also this this is a great price point for a nice, generous gift that isn’t an insane splurge.

6. Raw Sugar Products (16.99 for Lip Balm + Scrub)

One of my favorite kinds of gifts to give is one where they donate to someone in need with every purchase. I think it adds a personal and special touch, making the gift more about the spirit of giving, while also giving a physical token of appreciation to your loved one. Raw Sugar donates a bar of soap to a person in need with every purchase of their (certified organic) paraben, aluminum, sulfate and phthalate free products.

7. Wellness Focused Gift Card “Duo” (price varies)

I love the idea of combining a small item with a gift card. For example, a mug with a gift card to your loved one’s favorite coffee or tea shop, a yoga towel with a gift card to their favorite yoga studio or an insulated bag with a gift card to their favorite juice bar where they stock up on weekly juice. It adds a nice personal touch to a gift card while taking too much thinking and pressure off on your end and allowing them to get something they really like and use.

5 TCM Tips for Good Digestion

This year I’ve gone from dipping a toe into Eastern medicine on my first trip to Asia, to incorporating traditional Chinese medicine practices as part of my regular wellness routine. Approaching health from this perspective has allowed me to help remedy issues in new and exciting ways. Always searching for digestive remedies, TCM has opened a door to fresh and logical approaches that can be used year round, but are especially helpful during the holidays.

Why during the holidays? There are so many aggravators to our delicate systems that can affect digestion. This season inevitably brings about a lot of stress, which I’ve found to be one of the biggest causes of my stomach issues. From having guests in town to holiday shopping and all the other logistics, our systems may become plagued with the anxiety we take on. Another is travel, which is be dehydrating, exhausting and mean on-the-go not so digestion friendly food. Speaking of those kinds of foods…. the most obvious causes of tummy troubles can be heavy, difficult to digest holiday meals.

Before we get even more stress and anxiety over the food piece, leading to feeling even worse, let’s pause and take a deep breath. Food is not the enemy and should be a friend during the holidays. These tips are here so you can enjoy the festive treats this season has to offer, while also preparing to feel good.

Goat cheese, used in this dish from my Holiday Recipe Guide is considered a “warming cheese”

TCM Tips for Holiday Meal Digestion

1. Skip the salad. Wait- did I really just say that? According to TCM, cold and raw foods can throw off digestion. Instead, opt for lightly cooked foods like the sautéed greens or roasted Brussel sprouts. Loading up your plate with veggies is always a good idea, but making more room for the cooked ones may leave you feeling better the next day.

2. Balance foods with both Yin and Yang. Cooler foods should be balanced with warming ingredients and vice versa. This typically comes into play for me with cold smoothies and juices. When you’re inclined to reach for that morning after green juice, make sure it has warming ingredients like ginger or parsley to balance it out for optimal digestion.

3. Choose your cheese wisely. According to TCM, goat and sheeps milk cheeses are warming, making them easier on our digestive systems. If you are sensitive to dairy, you may not want to experiment for the first time at a holiday party, but is worth considering when checking out the cheese plate.

4. Drink an herbal tea for digestion after the big meal. My favorite herbal teas for digestion are chamomile, peppermint and ginger.

5. Prioritize inflammatory foods. This is not a time to restrict, and the holiday meal should be enjoyed, but prioritizing inflammatory foods can help prevent a full crash of your digestive system. Inflammatory foods that can cause digestive issues are: refined carbs, sugar, alcohol, dairy, fried/processed foods and red meat. How does this look from a balanced perspective? Often times if I decide to go for an extra piece of pie, I won’t have the extra glass of wine. Remember that this is coming from a digestion stand point. I never condone counting calories or being restrictive, but know how hard it can be to suffer through debilitating and paralyzing stomach cramps the day after a hard to digest meal.

Want even more tips and tricks for digestive health? Download my Good Gut Fuel E-Book to access 10 research based digestion remedies, 30 gut friendly ingredients and 10 delicious recipes for healthy digestion.

How I Prioritized Myself to Start Living in Alignment

I’ve spent the last couple of years doing some serious soul searching. Moving from the east coast where I was born, raised and spent my early adult years, to the middle of the country shook things up in a way I could have never prepared for. The past few months have been a culmination of a lot of what I have been both working through and working on, shedding light on how sometimes things need to be shaken up for the pieces to fall perfectly together.

“Perfectly together” is a bold statement. Is my life perfect? Heck no. But, I am finally living in alignment, something that makes life feel like a flow rather than a daily battle. I didn’t realize how many sections of my life followed similar patterns until viewing it with recent clarity. My history of relationships with others, work and myself seem to have a lot in common.

So what is alignment? In short, it is when things just feel RIGHT. Until recent years I didn’t know that alignment was an option because I was so focused on living based on others’ expectations and societal norms. Did things feel wrong? Well, sometimes, but it is hard to know what feels “wrong” if you have never experienced what is “right". I can now see more clearly and am in touch with my truth. I want to share what I mean in hopes that you too may discover similar patterns that can lead to the reflection, growth and discovery that will help you live a more aligned life.

relationships with others

Unhealthy + toxic relationships

Let’s pull the bandaid off and talk about the one that makes me cringe most first. Now happily married and in a relationship that feels easy, I can see that my past relationships failed because they were out of alignment. Both of my previous serious relationships were with people who could not be more opposite, however the pattern was exactly the same. I stayed with them because I felt they were a good person, my friends or family liked and that I owed it to them to be by their side supporting them. I didn’t know then, but now understand that they were extremely unhealthy and toxic relationships. Though the individuals have good hearts, these partners did not respect me, which I now realize was a reflection of my own lack of self respect. I’ve come to realize that how many of the people in our lives treat us is a reflection of how we treat ourselves. Being in an unhealthy relationship is a choice and one that reflects our lack of respect for ourselves.

Manifesting my dream partner

There finally came a point when I realized that I needed to stop wasting my time with the wrong people. I sat down and journaled the crap out of what my dream partner was like. I wrote down all of my priorities and non-negotiables, discovering that while “gets along with family and friends” was on there, “respects me and makes me feel good”, was far above it on the list. Once this was part of my consciousness, I literally manifested my dream partner. I am not sure if I would have met or recognized him sooner because I don’t think I was ready or knew what I needed. This kind of self-reflection and building of respect takes time, but is truly key in finding the right partner.

Once I began to value and respect myself, a partner who valued and respected me came into my life

relationship with work

Following a set path

My first professional job as a teacher was the carrot stick waiting for me after years of preparation. Starting my senior year of high school and continuing through all 4 years of college, I studied child development and interned in elementary schools. I considered other paths during college, but my school made it impossible to double major with education and graduate on time, so teaching seemed like the obvious career. I got rave reviews from each internship I completed, straight A’s in all my education classes and felt like teaching was my clear destiny. I never stopped to ask myself if it made me happy or felt right, immediately accepting the first job I was offered where I interned my senior year.

Talents and passions

How can it be that where our talents and passions lie may not be the right job? I was praised year after year for being an excellent teacher and felt passionate and still do about the importance of quality early childhood education. So was it irrelevant and not important that I would feel dread waiting for the morning bell to ring, count the days until school let out and sob regularly feeling frustrated and helpless? The only reason I left my job was for our move to Louisville. I can’t help but wonder if I would have stuck with the status quo if we would have stayed in DC.

After the move, I applied for jobs in the local school system and didn’t even get an interview for a single one. I was totally shocked at the time and now realize it was a sign. Sometimes when we shut out our own intuition, divine intervention inevitably steps in. Instead I started working at an amazing local education non-profit. I loved the people I worked with, the clients we served and the mission. I was much happier than my previous job, but again felt like I was following a set path because it was what I was “supposed to be doing,” working in education.

Seeing the obvious

Eventually I recognized that I was the happiest and felt the most fulfilled when I was doing anything having to do with my blog. In early 2017, about a year after moving, I knew that I had to somehow turn this into my career. I started to develop a business plan, devour resources and spent all my extra time on the passion project I had started in 2015. By the end of the Summer of 2017 I went part-time at my job and finally had more time to really put my plan into action.

It wasn’t as easy as I thought. I figured I could create an LLC, make a plan, put it into action, flip a switch and start making money. I was wrong. I spent the first 9 months (until April 2018) making pennies, and feeling like it may not be a viable business. That’s when I started working on my money mindset. I realized that I wasn't making money because I wasn’t taking myself seriously, acknowledging blogging as a “real career” and was ashamed to tell others about my work.

Once I dealt with this and worked through it, again re-prioritizing my values like I had with romantic relationships, the switch could finally “flip”. Once again, I had to respect myself and my career choices, stop worrying about what other people thought and as soon as I did, I began to find more success. In Spring and Summer 2018 I finally saw proof of concept in some of what I was doing and knew I needed to take it full time to really give it the energy it needed. I listened to my gut and gave a 2 month notice, starting blogging full-time on October 1, 2018.

Our careers and hobbies don’t have to be separate! I never would have known in college that I could get paid for taking photos of my food.

How to get in alignment

The energy exchange test

I realized that with my past unhealthy relationships and unfulfilled jobs, the problem was that the energy exchange was out of balance. This is what I have come to determine is a test for alignment- if the energy is balanced. In my past relationships and jobs I was giving far more energy than I was receiving. Both left me feeling completely spent, anxious and exhausted. The relationship I am in now and my current work situation gives me as much energy as I put in. I pour my heart and soul into both and feel completely filled up and energized in return.

Questions to ask yourself

It’s really hard to know if we are in alignment, so here are some questions we can ask ourselves:

• Does this job or relationship make me feel:

  • overwhelming anxiety, empty, stuck, self-pity, dissatisfied, disconnected, drained, sense of dread, excited when you get to miss work or miss seeing the person (i.e. have them out of town), frustrated with myself or others?

  • excited to see them/get to work each day, energized, fulfilled, proud, motivated to improve/succeed (versus stress/anxiety), connected, seen, heard and understood?

Tools for figuring it all out

Here are the things that have helped me go from not even knowing alignment was an option, to seeing my life more clearly and having the ability to make the right choices for myself:

• Cognitive Behavioral Therapy

• Meditation

• Spending time with friends who understand, support and inspire me - letting go of or limiting time with those who are negative and I can’t relate to

• Journaling

• Self-help books: Letting Go: The Pathway to Surrender and You Can Heal Your Life

• Self-help/inspiring podcasts: Almost 30, Higher Self, Soul on Fire, The Influencer Podcast, IGNTD, and more!

• Moving, traveling and getting outside of my bubble helped me see that life isn’t static and is way bigger than ourselves. Inspired me to make changes and realize they really aren’t life or death compared to what is happening in the big picture

Do you feel like you are in alignment? What steps can you take to achieve an equal energy exchange in your relationships and work?

Read next…

Ditching Birth Control: What They Don't Tell You

I had visions of sharing this blog post with a triumphant, encouraging, Hollywood story plot unfolding. When I started being thrown into the challenges of balancing my stubborn hormones, I knew I was not alone and that my experience would one day be worth sharing. As time has passed by, that authentic, real voice in the back of my head has nagged- don’t you always say that wellness is a journey, not a destination? How can you honestly believe that, but be too afraid to share your journey while it’s still messy raw and unresolved?

Over time, I’ve realized that I am far from alone. As I have become more open about discussing my female challenges, I am discovering that more often than not, my friends, family, acquaintances and even strangers can completely relate. It saddens me how much harm we are doing to ourselves by giving into the fear and discomfort of sharing our stories. By opening up with the women in our lives we can build community, share advice and solutions and help chip away at societal female shame.

Today I am telling my story of having a difficult time coming off birth control after a decade of being on the pill with no break. I hope that all I’ve learned this year can help others who are either in the same boat, want to prepare for this possibility or simply be able to empathize with a friend, sister, daughter or fellow female human who’s going through this all too common challenge.

Okay, now let’s get to it….

My Story

One year ago, this week, I tossed out my hormonal birth control, sat back and waited for a magical flip to switch in my body. Surely an alarm would sound and all the little systems would work together to bring back the natural rhythm of the female cycle in no time… My OBGYN had assured me (without discussing alternative possibilities) that in no more than 2 months I would be back to a normal, healthy cycle. Those months flew by and before I knew it my world flipped upside down and everything I thought I knew was suddenly in question. Bouncing between experiencing amenorrhea (absence of a period) and oligomenorrhea (irregular periods with abnormally lengthy cycles) was confusing and still continues a year later.

I didnt understand how it was possible that with nothing diagnostically wrong with me, my body could be so mysteriously out of whack. I had never even considered this could be an issue while I was on synthetic hormones the majority of my adult female life. Overwhelming feelings of shame, confusion, frustration, resentment, and guilt washed over me day after day. I felt betrayed by a body I no longer recognized as my own. I can now say that I have tried eastern, western, holistic, metaphysical and traditional forms of healing this and want to share what I intuitively feel has helped or hindered.

What’s Helped

• Being open- sharing my experience with family and friends has helped decrease the shame and let me connect with other women in my life who can empathize and share their own stories.

• Finding the right doctor- One year and 3 OBGYNs later, I have now found one who I feel confidently understands how to steer me in the right direction, and also is able to give me the time and respect I know I deserve. Sure it was frustrating to change doctors a few times, but it was worth it for a practitioner who we as women really need to feel comfortable with.

• Having a medical advocate- the functional medicine practitioner I have been seeing has become a medical advocate for me. He compiles all of my test results, symptoms, etc. and is able to synthesize, analyze and explain what it all means. Unlike some of my other doctors, he explains how the systems all work together and how supplements, hormones, diet and other factors all interplay.

• Finding a balance of alternative/eastern and traditional/western medicine- Incorporating acupuncture, energy work, traditional Chinese medicine and homeopathic remedies in addition to being open to tests and prescriptions from my OBGYN has helped me find a balance that I feel comfortable with.

• Therapy/Self-Help- seeing a therapist and reading her recommended metaphysical healing books (such as You Can Heal Your Life) has allowed me to see how my mind/body/spirit are connected and that true healing for any bodily issue has to happen in all 3.

What’s Hindered

• Compartmentalizing my health- focusing solely on the issue in a vacuum at first had limited solutions and didn’t make sense. I also felt like I was putting too much trust/pressure on one person/solution working only with an OBGYN before exploring acupuncture, functional medicine and bringing it up with my therapist.

• Having the wrong practitioners- As mentioned, the first 2 OBGYNs who I was seeing were nice people, but I didn’t feel comfortable with their care. I didn’t feel like they were being thorough, responsive or helping me understand the issue. I also have recently switched acupuncturists to one who does a better job explaining TCM to me and I feel more connected to. I think women tend to feel indebted to continue as a client/patient somewhere as a form of loyalty but we have to let that go and take care of ourselves the way we deserve.

• Going down the research rabbit hole- Podcasts, webmd, blogs, oh my! I think we’ve all been there for one thing or another. While it can be helpful to see what has worked for other people, obsessing and taking too much time to see what is out there can turn into a bigger stressor and also misdiagnose.

• Keeping it a secret- it felt embarrassing and rare to have this issue at first. We are so conditioned to keep anything having to do with female health a secret, but it was causing me to feel lonely and lost.

• Obsessing over remedies- I spent a period of this summer with a full court press on remedies, strictly following a number of different guidelines such as eliminating cold foods according to TCM, completely cutting out sugar, alcohol and other foods to balance hormones and sticking to a strict supplement/herb regiment. This is just TOO much and caused me to be stressed, which honestly probably effects hormones even more than those practices may help. Now I have found a balance where I consider these things and incorporate them when possible, but don’t obsess and live my life according to what intuitively feels best.

This is my story and what has worked for me. I am not a doctor or hormone expert, but am so glad to be able to build community around women’s health and help make this topic less taboo. I see a future where it’s something we can holistically understand and better support and advocate for ourselves and the females in our lives.

Read next…

Not Your Mama's Beets: 10 Ways to Get Your Fix!

Gone are the days of having to suck it up and stomach the taste of irony beets for those who don’t love the vibrant antioxidant packed root vegetable. It’s easier than ever to sneak them in with surprisingly delicious trending eats like beet hummus and lattes. I’m rounding up my favorite ways to get your fix.

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1. Beet Nice Cream

This is one of my favorite recipes I shared with Edible for sneaking in veggies! It uses coconut milk to make it a dairy free “ice cream” with a base of frozen beets and bananas.

2. Beet Warm Cereal Bowl

Beet powder makes it easy to stir the root veggie into just about anything. I love it mixed into a warm breakfast bowl made with oats, or Cream of Buckwheat like the one pictured here.

3. Beet Grain Salad

Beets taste best when paired with the right crunch. Try them in a grain salad with roasted nuts and some crunchy cinnamon chickpeas in this sweet and savory favorite.

4. Beet Falafel Balls

Try adding beets to your baked or fried chickpea balls next time you’ve got them in the food processor. This recipe I wrote for Edible is a tasty gluten free, vegan and antioxidant packed take on this mediterranean favorite.

5. Beet Hummus

Leanne from Crumb Top Baking has the most flavorful beet hummus recipe I’ve ever tasted! I love this as a dip with crackers or veggies, spread on a sandwich, wrap or dolloped onto a salad.

6. Beet Kraut

I was never a fan of cabbage sauerkraut so discovering that I can reap the benefits with beet kraut was a gut health game changer. Love adding it to salads, veggie plates and tacos like these Braised Short Rib Tacos shared by Wellpreneurs The Farmer and The Foodie.

7. Beet Smoothie Bowl

Blending steamed, then frozen beets with avocado and chocolate makes for a delicious smoothie bowl! I love purchasing the already steamed, vacuum sealed beets and sticking them in the freezer.

8. Beet Latkes

These are one of my seasonal favorites for the holidays. It’s so much fun to switch up the typical potato pancake with the purple variety! I’ll be sending out the recipe to my newsletter subscribers soon, so be sure to sign up at the bottom of this page to get it sent to your inbox.

9. Beet Latte

Try making a beet latte with beet juice or beet powder blended with hot water and your favorite milk or nut/coconut butter. Recipes like this one are a great way to enjoy a delicious decaffeinated drink.

10. Pickled Beets

I spent my whole life hating pickles until I discovered pickled beets! Their sweetness takes the edge off the overwhelming vinegar taste the usual cukes have. I love picking them up from our farmers market and using them in dishes like this Spicy Sesame Bowl.

What’s your favorite way to get your beet fix? Comment and share below!

What Your Insatiable Hunger Really Means...

I have been meaning to write this blog post for a while, but when I got around to it was going to be more of a reflection on my past and how much I have grown, looking back. Falling into an old feeling and pattern the past couple of weeks has motivated me to share my story about emotional eating as a way for me to put all of these pieces together and also share what I think may shed light on what is probably a more common issue that most of us realize. 

I recently started reading Heal Your Body, a classic by Louise Hay on the metaphysical way to overcome common physical illnesses or symptoms. The suggested cause for excessive hunger is "Fear. Needing Protection. Judging the Emotions." Something I did not realize I was craving during the days when this was a huge issue for me. I cannot say that I have ever had an eating disorder from how I understand them, but have had experiences of intense insatiable hunger that have come along with many emotions connected to what I now recognize as anxiety. 

It first began with a number of new experiences- when I moved out for the first time, was a new teacher in a difficult school and also began my wellness journey and was experimenting with eating healthy. This combination led to a constant feeling of being starving. I think that the emotions I was experiencing were being manifested in a feeling of hunger. I also now know that I was not eating the right foods to nourish myself. I will post more about the beginning of my wellness journey another time, but I basically began by eating a packet of sugary oatmeal and a banana for breakfast, low calorie lean cuisines for lunch, and then would come home from an extremely stressful day of work STARVING and down multiple "healthy" bowls of sugary granola and almond milk to try and fix the feeling. It probably did not help that I was watching the news from bed at night (something I now know is a big no no for me!) and pushing myself to wake up at 5am to workout halfway to work on my hour long commute each morning. 

“This combination led to a constant feeling of being starving. I think that the emotions I was experiencing were being manifested in a feeling of hunger.”

I can recall keeping bags of chocolate chips in the freezer and mindlessly eating almost half a bag in one sitting after work. Seriously just to calm my nerves and feel "safe." Chocolate cravings are no stranger in the present. Especially during stressful times. The last couple of weeks I have been running a Summer program for youth with difficult backgrounds. All the FEELS have been back. The fear. The anxiety, The judgement. I now completely get it and know where it is coming from and have ways to cope. I meditate daily and use the mantra that Louise Hay suggests for excessive hunger, which resonates with this situation so much- "I am safe. It is safe to feel. My feelings are normal and acceptable." 

“I meditate daily and use the mantra that Louise Hay suggests for excessive hunger, which resonates with this situation so much- “I am safe. It is safe to feel. My feelings are normal and acceptable.” ”

Journaling/meditating with the mantra connected to the physical feeling- in this case "I am safe. It is safe to feel. My feelings are normal and acceptable" (for excessive hunger) begins the healing

This is such a work in progress. I have gone so long without the feeling of constant excessive hunger but it is back in full force the past few weeks. Before this, I was practicing intermittent fasting and not hungry until a later breakfast, but now I am back to how I used to be for years- waking up STARVING ready to eat. The difference is that now I get it. I know why and I know what I need to work on to heal this feeling. In the meantime, I am letting myself enjoy the extra large meals and my daily chocolate with coconut butter I am coming home from work ready to dive into. I know how to prepare healthy comfort food for myself- warming and clean, high fat foods that make me feel good. I expect this feeling to go away after the program ends this week but know it will come back again later in life if I do not work on getting to the root and fixing the beliefs I hold that reveal themselves in this way. 

“ I expect this feeling to go away after the program ends this week but know it will come back again later in life if I do not work on getting to the root and fixing the beliefs I hold that reveal themselves in this way. ”

Letting myself reach for that chocolate bar or that extra bowl of yogurt when I feel this way without JUDGEMENT and just noticing, is so key to healing the root cause of the feeling.

That's a longwinded way of me trying to share the following:

Excessive hunger and emotional eating is normal and a physiological response to stress. If you experience this, reflect on if you are feeling fear or needing protection. Are you judging your emotions? If so, practice and repeat this mantra:  "I am safe. It is safe to feel. My feelings are normal and acceptable" (Louise Hay).

What is making you feel this way? When I used to experience this I was like a fresh piece of meat thrown into a tiger den at a tough school and scared as shit of the angry parents, challenging kids and condescending leadership and felt so inadequate. I was not only unfairly judging myself, but judging my emotions, which were completely normal. I have healed this over the years but these couple of weeks with the program I am running, fell into the same trap. Instead of letting myself just feel and be okay with the stress of working with challenging kids (I am literally driving a van of them on field trips!), I am judging. Judging myself and judging my emotions. I now have the tools I need to recognize and work on this so that it doesn't become a long term pattern again. 

I truly believe that any physical feeling is connected to our mind, body and spirit. Recognizing the connection can be hard, but once we do it feels so good and gives us a starting point to let the healing begin. I am a work in progress and with each new piece of knowledge I discover, realize that wellness is a journey, not a destination. 

Clean Water Club

TRUTH: I am a self-proclaimed filtered water snob. When I was recently traveling and asked my husband for my typical Starbucks order: hot water (so I can make DIY matcha) I kindly asked if he knew if they use filtered water. He immediately made me realize this was a somewhat laughable question and probably not a priority in most kitchens. 

At first I felt guilty worrying if Starbucks water was filtered knowing that across the globe there are people who may never see a Starbucks and would be so lucky to have safe tap water to drink. However, the problem is though we have plenty of water deemed "safe to drink", we are potentially being exposed to a range of contaminates that may not have short term and obvious, but long term negative health effects without knowing it. 

I feel lucky to have discovered a two-fold solution to this problem, AquaGear water filtration. Their water filters not only ensure that our tap water is free of 89 contaminates, but provide us, as consumers, a way to give 6 months of clean drinking water to needy communities in the developing world. The filters are also 100% recyclable and they will pay for the postage to send them back, at which point they will actually DOUBLE their donation to Thirst Relief International as incentive. 

Love that using these water filters also gives me a chance to provide clean water for families in developing countries

Lets get into the weeds a little bit more about why drinking filtered water is a major priority!

Fluoride

Most of us as Americans have fluoride, heavy metals, chromium 6, chloramines, and countless other contaminants in our tap water... Seems hard to believe with water filters that come on many taps, fridges, etc. but it is important to do our research because 96% of conventional household filters still do not remove these contaminants! So what's wrong with fluoride you may ask... don't we need it for our teeth? Okay so in small amounts it can be good for your teeth, but too much fluoride can affect thyroid function, fertility, the endocrine system and even have adverse neurological effects. 

Taking Control of our Health

If you are anything like me (a little paranoid, but how can you not be these days...), Flint was a wake up call that unfortunately we cannot always trust our government leaders to make the best and safest decisions for us when it comes to our health, specifically controlling toxins in our water. Knowing that Aquagear filters were tested in Flint, Michigan where the water had 4 times the EPA lead limit, was reassuring that my family's water being safe is in MY CONTROL. The Michigan Department of Environmental Quality tested and reported the levels as being reduced to undetectable after going through the Aquagear filter. As much as I hope a crisis like Flint never happens again, knowing I have a filter like this puts my health into my own hands. 

Saying NO to the Plastic Addiction

Disposable water bottles are also NOT an option for me. I used to go through almost a pack of them a week without the blink of an eye until I realized what a problem plastic is in our world. 38 billion of them are hitting our landfills and oceans every single year! I have visited too many beautiful places in the world and seen nature tarnished by human action. Committing to a reusable water bottle with filtered water is an easy but huge step we can all take to reduce problematic plastic consumption and minimize our carbon footprints. 

Hanging onto the "Good Stuff"

Finally the question I get asked a lot as a filtered water junkie! Will I miss out on the healthy stuff in water by only drinking it filtered? Thankfully trace minerals like calcium and magnesium are still left in my filtered tap water since Aquagear is designed to leave the good stuff behind! Studies have shown the health benefits of drinking filtered tap water to be the greatest compared to unfiltered tap water or water bottles. This is most important for pregnant women and children- specifically noting that many water bottles still contain fluoride in them. 

Using an Aquagear filter is a no brainer for me. I am totally willing to claim my filtered water snob label knowing that I am helping take care of not only my health, but the health of our planet and families in developing countries without access to clean water. 

This post is sponsored by Aquagear, however all opinions and beliefs are my own. I would only advertise brands that I truly believe in and recommend for leading a healthy, balanced lifestyle. 

Aquagear makes recycling easy and hard to resist by paying for the postage and doubling their donation to Thirst Relief International for each filter received

Naturally Powerful Anti-Aging Skincare

Peptides, hyaluronic acid, collagen, retinol... the list of anti-aging skincare buzz words goes on. I have spent the past 7 years chasing these ingredients, looking for the next best product that would be my miraculous fountain of youth. I know what you're thinking- the past 7 years and you're not even 30? Why? The key to anti-aging is prevention and I was and still am trying to beat the clock by feeding my body and skin what it needs to stay healthy and looking good in the years to come. 

The "staying healthy" part was not part of the equation when I began this wild goose chase. My wellness journey was only first beginning around then, and I still did not realize that what I put on my body was just as important as what I put in it. I probably would have never even considered flipping a prescribed ointment around and checking out the ingredients. Little did I know that while I was keeping my skin blemish free and guarded against crows feet, I was simultaneously putting poison (okay dramatic, but hear me out) on my body's largest organ. 

Making these clean product swaps has been one of the most important parts of my wellness journey.

What I wish I knew then... 

I knew from my dermatologist and everything I was reading that retinol was the most important way to prevent acne and keep the wrinkles away. I  used prescriptions for versions of Tretinoin (basically a stronger version of retinol) until this year. While I was putting a cream that consisted of a tiny percentage of what I wanted on my face, I was also consuming these ingredients: benzyl alcohol, butyl paraben, butylated hydroxytoluene, carbomer 940, ethyl paraben, fish collagen hydrolyzates, glycerin, iso-butyl paraben, methylparaben, octoxynol 9, phenoxyethanol, propylparaben, purified water, sodium hyaluronate, and trolamine. Parabens like the ones listed have been studied as endocrine disruptors and are known to be linked to cancer. 

I also was using a paraben packed retinol eye cream. I had fallen for the marketing and packaging without understanding what I was buying and continued to buy blindly for years. The ingredients of this product are: Water, Glycerin, Lactose, C12-15 Alkyl Benzoate, Cetearyl Ethylhexanoate, Glyceryl Stearate, PEG-100 Stearate, PEG-8, Stearyl Alcohol, Panthenol, Tromethamine, Carbomer, Isopropyl Myristate, Methylparaben, Disodium EDTA, BHT, Propylparaben, Copper Gluconate, Magnesium Aspartate, Polysorbate 20, Retinol, Chlorhexidine Digluconate, Phenoxyethanol, Zinc Gluconate. 

While these were my two staple products for years, the same story holds true for any masks, cleansers, moisturizers and other skincare products I would chase after. As long as I heard those buzz words and the promise of an even skin-tone, I was sold. Even once I became aware of the harm of parabens and other harmful additives in the products I was using, I still couldn't cut the cord with that dirty prescription. To be honest, even as I was blogging about all of my clean skincare products back in 2015/2016, that Tretinoin prescription was still hiding in my makeup bag. 

Tambra skin care's latest products with ocean based retinol, botanical hyaluronic acid and Vitamin A

The Best of Both Worlds

At the beginning of this year I decided to just literally throw it in the trash so that I wouldn't be tempted by it anymore. I spent the first few months of the year feeling good about my decision to completely convert over to clean beauty once and for all but had a slightly regretful feeling about kissing acne free skin and (what I thought was) effective wrinkle prevention goodbye. 

I realized that this was ridiculous and this day and age with all of the research and demand for clean products, there had to be something safe and effective out there. Luckily I was right and was happy to make two amazing discoveries. One of my trusted wellness experts who I had featured early on as a Wellpreneur had created Tambra: Sea + Botanicals, a clean skincare line with incredibly effective, clean products. I was thrilled to discover that she had both an eye cream and serum with retinol and hyaluronic acid- the two effective ingredients I had parted with when I finally ditched my previously coveted paraben packed products. Unlike the mysterious and scary ingredients in the ones I had finally ditched, she uses an ocean based retinol and botanical hyaluronic acid along with a variety of other recognizable, clean ingredients. 

The Alitura Naturals Gold Serum sold at clean skincare mecca CAP Beauty is nothing short of the gold standard

The next discovery I made seemed almost too good to be true.... an organic, plant derived form of retinol sourced from French alfalfa extract? Was this a joke? The other ingredients in Alitura's Gold Serum proved to be just as incredible. Marine collagen and Co Q10, along with many other clean ingredients that would help prevent wrinkles and improve my skin's elasticity. I trusted that anything in the clean skincare mecca CAP Beauty had to be the real deal, so I anxiously gave it a try. I have now spent the last month using this product and am still in awe of the glow I get as soon as I put it on. I have also been waking up to a plumper and more hydrated looking forehead (where I usually notice fine lines the most) and even complexion (especially around my cheek area). 

Now It's Your Turn!

I am excited to partner with both Tambra: Sea + Botanicals and Alitura so that you can try these effective and clean products and let go of any of the dirty ones you may still be hiding in your makeup bag like I still was just a few months ago. I have just posted a giveaway on my instagram page you can enter to win the Gold Serum. Just follow the directions in the caption and don't forget to tune into my live video to see my evening routine using these amazing products. Look out for an announcement on my instagram page for a chance to win the Tambra: Sea + Botanicals products I mentioned here as well coming up soon. Can't wait to try them out or didn't get a chance to snag them from the giveaways? Use code 'alltheverdure' for 15% Alitura Naturals and 'VIP20' for 20% off Tambra!

Read next…

An Insider's Guide to Derby City

Louisville's charm reaches far past Churchill Downs

Derby season has officially arrived and the buzz in Louisville, KY just got REAL.

When they're not staking their bets at Churchill Downs, typically tourists fill their stay with plans of hitting the distilleries on the Bourbon Trail. Though those well known highlights are not to be missed, the true local gems may be the eclectic and unique restaurants, bars and cafes. 

Regardless of the weekend's itinerary, choosing 21c Museum Hotel as home base is a no brainer for taking in the eccentric culture of the city. These local favorites showcase the character and creativity Louisville, KY has to offer. 

Friday

Superfood smoothies from Lifebar

Smoothies at Lifebar make the perfect start to the morning. Located inside Louisville's organic grocery Rainbow Blossom, this vegan cafe is known for unique blends like the Chocomaca Bowl and CBD Matcha Maca smoothie. 

Creative cocktails to pair with local charcuterie from Red Hog Butcher

Equally beautiful and delicious vegan arepas from Naive in Butchertown

Lunch at Blue Dog Bakery and Cafe is a an absolute must. Don't leave without trying the breakfast pizza and gorgeous macaroons. Head down the street to their butcher and sister restaurant Red Hog for cocktails and charcuterie to start the evening. 

Find local ingredients that are almost too beautiful to eat at Butchertown's latest gem Naive for dinner. Don't miss the (shockingly) vegan nachos while sipping your cocktail out of a coconut.

Continue the evening at Lola, the lounge above Butchertown Grocery, a short walk away from Naive. The perfect nightcap? Beignets and bourbon. "Happiness Doesn't Wait," will give you the chance to sample both Makers Mark bourbon and Copper & Kings (across the street!) absinthe. 

Saturday

Coffee, juice or matcha? Luckily the Nulu neighborhood has all your AM liquid needs covered. Grab a breakfast burrito at the Quills firehouse, where you’ll find the best coffee in town. Fresh cold pressed juices and hot superfood tonics are just around the corner on Market Street at The Weekly Juicery. 

If the eccentric local boutiques and galleries in Nulu aren't enough reason to stick around, the sugary treats will be. Head over to Please and Thank You for a chocolate chip Derby Bar for now, and BIY (Bake-It-Yourself) box to take home for later. 

Proof on Main, the funky yet polished restaurant in 21c Hotel and Museum is the perfect place to start a sophisticated Saturday night downtown. Grab a drink at the bar and check out the thought-provoking, contemporary art exhibits. Dine on regional cuisine like smoked catfish dip and the famous locally raised bison burger. 

The real fun happens behind Whiskey Row at Hell or Highwater Bar

While most head to Whiskey Row, few will find the real magic, which happens behind it. Hell or Highwater is the move after dinner at Proof... if you can find it. This well hidden speakeasy on Washington St. showcases the intersection of classic old school and new innovative Louisville. Find a spot on the plush red velvet couches to sip an old fashioned while listening to classic 1920s-era radios. Still got a sweet tooth? Order local favorites like a scoop of Louisville Cream ice cream or sampling of Cellar Door Chocolates. 

Sunday

Start your morning with provisions from Wiltshire Pantry Bakery and Cafe. Choose from an assortment of freshly baked pastries including some vegan friendly options. A start to a good day is when the biggest decision is kouign-amann or twice baked almond croissant.

Find what biscuit dreams are made of at Grale Haus

End the weekend with brunch at Grale Haus, a classic Highlands Victorian home turned coffee house and cafe. Try an interesting twist on a locally roasted coffee with the Turmeric Latte or an oat milk Matcha Latte for tea drinkers. The last meal of the weekend oozes southern comfort with pimento cheese biscuits, cheddar grits and country ham crepes on the menu. Lighter options like the "Haus" granola, veggie hash or black eyed pea salad will not disappoint either. 

For more local recs reference my instagram page @alltheverdure. Feel free to comment below or send me a message with any questions or more advice about Louisville, KY!

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Cultivating Creative Energy

Are you looking to invite in creativity, gain mental clarity, set new goals or get past an energy block? Our mental and physical state are more interconnected than we think. Sitting in the same space, sticking to the same routine day after day is not always conducive to generating new creative ideas or seeing a situation in a new light. Traveling is an amazing way to gain perspective and inspiration, but most of us can't pick up and book a flight every time we have a mental block. 

I have several new projects I have been playing around with, but not fully committing to or knowing what direction to take them in. Making a solo trip to our family lake house about an hour and a half drive outside of the city gave me a quiet and novel space to eliminate distractions and spend time working in nature. 

Switching up your space for even for a short amount of time can have huge benefits to inviting in new waves of energy and fresh ideas. It can be as simple as trekking over to a different coffee shop or shared work space, working in a park or perhaps taking it a step further and making a day trip. Do you have a family or friend who has a space they can let you use? A place in nature you could drive out of your neighborhood or city to for the day? Here are some things I found helpful on my solo retreat.

Choose somewhere different from your typical work space for optimal creativity.

1. Clear the Space and Invite in Good Energy

When I arrived I cleared the space with some Palo Santo and re-arranged the furniture of the room to a way that felt right. I brought some energy clearing crystals and had them next to my favorite candle burning. If you are in a public space, choose a spot that feels right to settle into and consider bringing some smaller crystals.

2. Settle in with a Meditation

Engage in a brief meditation to feel settled into the space, clear any anxiety, stress and worries that won't serve you during your creativity session.

3. Bring Tools + Food

Come with some sources of inspiration, an agenda/plan, journals, computer if you need one and anything else that may be useful. For me, I brought some books for inspiration, some resources I downloaded from online, a personal journal and a work journal. I also had my computer but set boundaries to not check email or social media- I had limited internet anyways!

Packing food was essential for me because there are no groceries or restaurants around where I was, but I always find it helpful to conserve brain power and time by having (healthy) pre-made food on hand when I am trying to get work done. This prevents me from either not eating (energy drainer!) or interrupting when I get on a good creative roll.

Having pre-made food on hand saves time and brain power, plus prevents forgetting to eat.

4. Reflect

Before leaving, reflect on what new ideas came your way and what you accomplished. Evaluate if the space was effective and what your plan is for next steps and moving forward. You may reap the benefits of this new energy later that day, days or even weeks later. Continue journaling/brainstorming to build on ideas after the experience. 

If after reading you're ready for an even bigger step towards shifting your energy... check out details on my Mind//Body 30 Day Reset!

How to Transition to Non-toxic, Natural Skincare

Converting to natural skincare is a journey that is certainly not the easiest to navigate. I have slowly but surely gone from dipping a toe in, to making a complete transition to all non-toxic, clean skincare products. 

Not all "clean" products are created equal. I have been excited about dozens of hyped up or local novel sounding products only to be disappointed with their effectiveness.  Since writing my first blog post about my favorite clean products a couple of years ago, I have added many new members to the gang! Thanks to the expertise of my pals over at Tall Short Blog, I have been able to find what works best for sensitive skin. 

Here are my general tips for finding what works for you, before I dive into my specific recommendations:

1. Do your research! Utilize the EWG site and trusted sources who have reviewed

2. Find local products when possible! Reap the benefits of local ingredients, while also supporting local small businesses in your area

3. Test, test, test! Don't give up and think "natural products don't work for me"- it may take time, but there are definitely products out there that will work for you!

New favorites that I share below. I have another post where I share additional products I still love!

Favorites! (for more, check out Clean on the Inside, Clean on the Outside, Naturally Powerful Anti-Aging Skincare and my Products Page)

Face: 

Pratima Neem Rose SPF 30 moisturizer is balancing and effective, uniquely developed based on ayurvedic knowledge. That is what I have been keeping on my face 24/7. When I want to look more polished and have my skin look flawless without wearing makeup, Well People Tinted SPF Moisturizer is a miracle worker. 

Jade Rolling reduces puffiness and improves circulation.

I put either of those on top of Marie Veronique Barrier Restore Serum, which is pricey, but a worthy alternative to prescriptions to fight inflammation and acne by getting to the root cause and balancing the skin. Post-serum, pre-moisturizer, I jade roll to reduce puffiness and improve circulation. I got mine from the jade market in Hong Kong, but there are lots of great ones you can purchase online out there!

The only time I wash my face is when I shower after working out, and use the gentle One Love Organics Cleanser. Check out my last post for their product I use to cleanse my face in the evening. I use January Labs Brightening Tonic to exfoliate, stimulate collagen and get a deeper clean once a day. This is a gentler way to exfoliate for sensitive skin, rather than using a harsh scrub. 

Eyes:

Two Poppies Apothecary Eye Serum literally wakes me up in the morning with natural energizing ingredients like chaga, cacao, coffee and green tea. Nighttime is when I opt for an intense anti-aging formula with January Labs Advanced Eye Technology. I cannot compromise wrinkle prevention with going all natural and thankfully the two can coexist! 

Body:

My body routine revolves around bath/shower time. If I have the time to take a bath, Aydry + Co. Beautiful Rose Mineral Bath Soak is a relaxing, detoxifying and balancing dream. I like to exfoliate my hands, elbows and knees with CBD infused hemp scrub (I can't find a link for the small biz I got mine from sadly).

Dry brushing is an evening ritual I have been doing for 5 years now and cannot live without. It detoxes the body, improves circulation and polishes the skin, while possibly preventing cellulite- jury's still out on that one! I actually lightly  oil my skin before I dry brush right before bed. Using this local lavender oil from my farmers market + taking a hot shower or bath has really helped me relax and fall asleep better at night. 

Deodorant has taken me the longest time to figure out and I have tried 1273982 natural kinds! I am currently using Maddie's Market Peppermint Pit Stick which has yet to irritate my skin the way most of the others I've tried have. It has also kept me smelling good even in the toughest workouts or most stressful workdays. 

Have you tried any of these? What are you favorite clean skincare products? Share in the comments below!

Super Bowl Superfoods

It probably doesn't surprise you that I'm one of those- who are more into the commercials and the snacks than the game. I have truly never been able to get into sports, especially football, but am always down for a reason to whip up a few apps. In honor of the big day, I have rounded up some of my favorite Super Bowl Superfoods you can make or take with you for the big game.

The Dips

Creamy Black Bean Dip

Coconut Yogurt Tzatziki

Turmeric Carrot Hummus

The Pot of Goodness 

Quinoa Pumpkin Chili

Something Sweet

Almond Butter Cups

Coconut Almond Chocolate Chip Cookies

Do you have any favorite Super Bowl snacks? Share ‘em below!

Asaya Journey in Thailand

Alternative treatments helped me simultaneously work on my mental and physical health

Intentionally designed walkways encourage mindfulness as you take in various herbal scents

Asaya Culture

Asaya in sanskrit signifies understanding your past journey in order to navigate your path to self-acceptance.  I was able to fully immerse in this concept during recent travels to Thailand. In our experiences throughout the country, we encountered a deeply spiritual culture that seemed to speak to the importance of self-discovery. It all came together in culmination when visiting the wellness program at the Rosewood in Phuket, where I learned the meaning of this word. 

The Asaya wellness programming, allowed me to comfortably dip my toe into alternative/eastern medicine. I had read articles, listened to podcasts and talked to friends dozens of times about the benefits of treatments like acupuncture, reiki and forms of energy healing, but had never tried it out for myself IRL. The Rosewood Asaya wellness program that started with the Phuket location in 2017 and is expanding in 2018, makes eastern healing convenient and approachable for first timers like myself. 

The Treatments

Wellness Consultation 

Prior to any treatments with the Asaya program, I met with the in house wellness practitioner, Steve. Rather than him explaining the treatments, he started by having me explain my needs, then suggested treatments that would help. As western culture conditions us to do, I separately detailed my physical health and mental health, including chronic issues and what I felt like that day. I had previously considered them totally unrelated so I was shocked at Steve's reaction that both of my concerns were tied together. To think that maybe fixing one could help fix the other and that I needed a new approach to acknowledging both was a huge aha moment that somehow gave me a sense of comfort. He continued to explain that this is a common pair of distress and we could start working through it immediately. He advised to proceed with Reiki, Chi Nei Tsang and Sound Therapy.

Experiences are customized including both treatments and products using local herbs and spices

Treatments are focused on detoxification and relaxation from the inside out

Reiki

I was definitely intrigued but skeptical about the power of Reiki. Nonetheless, I went in with an open mind. If you are not familiar with Reiki, this is a treatment where a practitioner uses their hands and light touch to send and receive energy from various body parts in order to promote healing. You are fully clothed for this treatment and lying on a bed. Steve started with my head and stayed there for a little while then worked his way down. Apparently he was planning on having me turn over and reiki all over, but was guided by my energy to spend most of the time in my lower abdomen. This is my biggest area of need, as I am a chronic sufferer of digestive issues. For the first 40 minutes I felt absolutely nothing. I relished in the relaxation of a quiet room with peaceful music and gentle touch, but that was it. After that, when Steve was still drawn towards my lower stomach, I began uncontrollably laughing. I literally could do nothing to stop it and anxiously tried to get ahold of myself, feeling terrible that he probably thought I was mocking him. Instead it grew more intense and I was now uncontrollably laughing so hard I was crying. Right when I started crying after the laughter subsided, I felt a notable shift in energy. I can't remember if I really felt "happy" then "sad" or just intense emotion during all of it that I labeled as "happy" since I was laughing and "sad" because I was crying. When I apologized when the treatment was over, Steve smiled and explained that this is actually a common reaction and he was expecting me to have this very behavior based on what I explained. He said when I started laughing he was waiting for it to switch to tears. It seemed that this was how the energy he was healing manifested itself in the treatment.

Chi Nei Tsang

When I posted about this in stories, like me, most of you had never heard of this before. This detoxifying organ massage is supposed to release blockages of the body and mind. Steve recommended it based on my digestive issues. I typically ask therapists to avoid my stomach when I get a massage, but decided it was worth giving this one a try. I have to say that this was not a particularly relaxing experience. If you decide to do this, I would really view it as an intentional and purposeful treatment, not a chance to unwind like most massages. The therapist explained that it was key for me to relax my abdomen and focus on my breath. I could feel her touching each organ as if she was inside my body. It was weird to feel where each body part lives and for once not think of that area as "my stomach" but rather as the distinctive anatomy it truly is. I felt uncomfortable and familiar sensations while she worked. I could feel where it was coming from when I get different stomach aches and pinpoint the areas I often feel as she was working on them. It is hard to say if I felt detoxed after because there was such much happening in my body with the travel. I do think it may have contributed to my overall reaction which I will detail below.

Sound Therapy

The last treatment that I received was the Tibetan singing bowl sound therapy. I got this in conjunction with a massage. Various bowls were placed at different chakra points of my body. As the bowls were struck, I could feel a prolonged vibration throughout my body starting at that point coupled with a distinct and relaxing sound. At times the bowls were moved around so that the sounds were more and less intense to me. I was shocked how calming this was. I felt the tension release from each part of my body and an overwhelming sense of peace and tranquility. 

I didn't realize how overwhelmingly sound could effect my physical and mental state

The Effect 

Okay, so you may have been wondering while I explained the treatments- so DO THEY WORK?! And the answer is: it's complicated. Like most wellness practices, it is hard to draw a direct cause and effect, but mindful observation can lead to some conclusions about benefits. As I explained above, Steve suggested that my physical (digestive issues) are connected to my mental (self-consciousness/control/perfection/anxiety/body image issues). It was really hard to notice any changes during our travel because I was so overstimulated constantly, so it was when I got home that I noticed the change. My usual mental issues described above have decreased dramatically. A few of the symptoms I was struggling with currently seem almost non-existent. My overall energy has completely shifted and I feel like a lot of mental clutter and fog has dissipated. 

It is impossible to know if these changes are from the treatments, but I think if not completely from them, it may be from absorbing the Thai culture while traveling and the treatments in combination. While I was there, I also read a book written by a monk on mindfulness and also learned a lot about mindfulness and karma from the people we met. Steve also shared wisdom with me about how our internal narrative does not change the reality of the past, present or future in conjunction with some of what I was working through in the treatments. I am now trying to navigate how to incorporate some of this in to my at home routine. I would love to hear your experiences and suggestions in the comments, through social media or email!

Individualized Diets are the New "Diets"

My journey of testing endless recommended diets and finally finding relief from an elimination diet and listening to my own body.

I was told to avoid cauliflower and many other of my good foods as part of a Low FODMOP diet (find this cauliflower in my recipes!)

The Struggle.

Diet. I hate that word. It has such a negative connotation for many to mean a restrictive meal plan of misery. In reality, diet just describes how and what we eat and can be such a positive and empowering part of life when the right diet is discovered. 

I was never able to find a certain diet that made me feel best. I have spent most of my life suffering from IBS, asthma, eczema and allergies, all which can be improved and managed (to some extent) with diet. However, after trying out several different recommended diets, nothing seemed to help. 

At first I avoided dairy because that was the obvious trigger, but there was something still bothering me. My doctors recommended following a Low FODMOP diet, saying that was the only way to guarantee managing my IBS through diet. I could not find complete relief from that either. I have spent spells being plant based, gluten free and many other recommended diets, but none have been completely right for me.

New Hope.

Finally, I was recommended to do a blood test that would enable me to find out which foods agreed with me and which didn't. I was skeptical because it sounded too easy and good to be true. I was right. While the test does exist, it required commitment to a lengthy elimination diet to test which foods truly react best with your system. 

The test is called the MRT Food Sensitivity Test, which is given in conjunction with the LEAP ImmunoCalm Dietary Management Plan. Essentially, you find out which foods have are reactive, moderately reactive or non-reactive with your blood. The non-reactive foods are the ones you should stick to eating to feel your best. The moderately reactive foods should be avoided, especially in combination, which can exacerbate their negative health effects. The reactive foods should be strictly avoided.

The Journey.

When I got my results, some were obvious, while others took me by surprise. My only reactive food way soy. I had already been trying to avoid processed soy which is added to endless processed foods, so I knew strictly avoiding it at all times including while dining out and traveling would be a true challenge. Dairy was moderately reactive, which surprised me that there was something worse, since this was the only food I had ever been able to pinpoint, Common foods and spices like onions, cayenne pepper, mustard and chicken were all moderately reactive. Finally it all made sense to me- I have probably always been having some sneaky soy in my diet and in addition have been combining tons of moderately reactive foods into every meal.

The elimination diet instructs you to test the non-reactives and avoid the moderately reactives. I decided to notice how I felt eating the non-reactives that I usually eat and then proceed to test them if I did not feel okay. I felt okay with all of the non-reactives so I decided to test the moderately reactives to see which ones I needed to avoid more than others. This process has helped me to understand which foods I personally need to avoid and which ones help me feel best. At home I cook with only non-reactive foods, which is impossible to do out of the house. However, I know which foods to avoid at all costs and how to ensure I am not eating too many of my moderately reactive foods together and exacerbating their effects. 

The Takeaway.

The takeaway is- the diet I was told to follow by doctors- Low FODMOP instructs not to eat garlic, asparagus, cabbage, cauliflower and many other of my most non-reactive foods that I have found to help me feel best. While this blood test is not for everyone and can also be expensive, I hope others consider doing some form of an elimination diet rather than blindly following trending diets. 

The answers are not always obvious or what the media/organizations portray as the most healthy, but they have helped me feel my most healthy. For example, I used to avoid red meat and ate white meat if I ate meat. I discovered that lamb and beef are two of my least reactive foods in comparison to other meats, many types of fish and vegetables. I now may eat a big juicy steak and fries (white potatoes are my least reactive compared to sweets) while dining out to feel my best. Obviously it would not be healthy to eat this every night, but in moderation and with its reactiveness to my body, this can be the right choice for me. I have finally, after a long journey found some relief. While I do not always feel perfect, I feel good knowing that I am in control and not a helpless bystander to how food affects my body. 

I used to feel sick after eating most desserts- even if they were vegan and gluten free probably because of the soy in most chocolates. Now I can find or bake my own soy free cookies in order to indulge and feel good. (find these cookies in my recipes!)

Clean Eating Reset

What is the clean eating reset? I like to pick a window of time when I will be home and have time to cook and shop to do anywhere from a 3-10 day reset, eliminating foods that tend to make me feel bad and adding in the ones that help me feel great. The meals here can be mixed and matched for any number of days. I prefer to choose meals with similar ingredients that I can easily meal prep for a week (click to read more about meal prep). 

I do not believe in restrictive diets, especially based on physical goals (unless being necessary for health and being implemented with an expert). We already have enough pressure on women in society to make us feel like we need to look a certain way that is usually unrealistic or even unhealthy. This reset is meant to help boost immunity, digestion, and vitality which in turn will help you feel and look your best from the inside out!

Check out some sample recipes and meal ideas below. Make sure to listen to your body and eat when you are hungry, always! Also, drink plenty of water- something I always need to remind myself, which really helps when trying to detox and improve digestion. Adapt based on any of your own dietary restrictions and comment below with your own ideas!

Strawberry Avocado Smoothie Bowl

Morning

Start your day with a mug of hot water with lemon. Drink tea before or after breakfast. My favorites for digestion are turmeric/ginger or peppermint. For an overall detox tea I like Aether, Republic of Tea and Sakara Life detox teas. For matcha I like Panatea instant matcha, or if you have more time, try putting the matcha latte listed below under midday. 

Breakfast:

• Blueberry Cauliflower Smoothie Bowl

• Chocolatey Avocado Breakfast Mousse

• Strawberry Avocado Smoothie Bowl

• Thick rolled oats cooked in nut milk and topped with cacao nibs, berries, cinnamon and walnuts

• Overnight cold oats and chia seeds soaked with nut milk and vanilla extract and topped with peaches, blueberries, flax seeds and cinnamon

• Toast of choice with Basil Avocado Cream

Adaptogenic Matcha Latte (recipe below) - a good afternoon pick me up

Midday

These lunches are pretty light. I usually have a green juice or matcha latte a little later when I have a lighter lunch. I do not believe in juicing as a meal substitution but like to include an 8 oz glass of green juice a day when I am trying to detox. Look for or make your favorite combo juice including  ginger, lemon and/or burdock root which all help digestion and detoxification. You can also do the juice in the morning and try making an adaptogenic matcha latte to sneak in some more superfoods, which is also a little more filling. 

Lunch:

• Fruit Based Salad (sub grapefruit for peaches if not in season)

• Coconutty Corn Salad

• Stem to Root Carrot Salad

• Pesto Millet Bowl

• Herb Roasted Veggie and Goat Cheese Frittata (Sub goat for almond milk cheese for DF version)

Turmeric Roasted Cauliflower

Evening

When I get home from work I am always hungry and have to snack before or while preparing dinner.  Hummus is a great way to sneak in extra protein and veggies are a great way to make sure you are staying hydrated in addition to drinking plenty of water! Try cutting up veggies in advance and making a big batch of my Turmeric Carrot White Bean Hummus or Spring Thyme Hummus to enjoy all week. I like Mary's Gone Super Seed or Luke's Chia Seed crackers with hummus too. 

Dinner:

• Perfect Plant Based Pizza

• Turmeric Roasted Cauliflower Salad

• Hemp Med Bowl

• Sesame Soba Bowl (Sub coconut aminos for tamari/fava beans for edamame to make it soy free)

• The Not So Nicoise

• Lemony Asparagus Salad

Coconut/cashew thickener free yogurt from LIFEbar

Dessert:

• A couple of dates stuffed with almond butter

• Some coconut yogurt and fruit

• Some clean chocolate like Addictive Wellness raw superherb sugar free chocolate with cashew butter

• Some banana nice cream (frozen bananas blended until they form an ice cream texture) topped with cacao nibs

New Year, New Beginnings

My Story

The past couple of years have brought many new opportunities for me, including the life-changing experience of being introduced to Family Scholar House. When I first learned of the non-profit that supports low-income, single parents access wrap around services, including housing, as they work towards their degree, I thought it was too good to be true. Programming for parents and young, impressionable children that inspired and scaffolded their becoming successful students and citizens... available to them for free? I was absolutely intrigued and eager to learn more.

Meeting with the "Chief Possibility Officer," Cathe Dykstra and VP of Programming, Kristie Adams, I learned more about the mission to break the cycle of poverty by empowering families with education. As aformer public school teacher in the DC area, I had spent years working with children and families in poverty wishing I could do more. I grew to understand that without family support and long lasting solutions, there was a brick wall that stood between education and hungry minds.  These were the first of hundreds of women, who would inspire me day after day in this rapidly growing, dynamic community.

Family Scholar House has partnered with the Petrino Family Foundation to encourage and teach mindfulness to the community. I started as a volunteer at Family Scholar House with one of my first events being an eight week mindfulness training with the Earth and Spirit Center. It moved me to watch how mindfulness could lift the heavy weights off participants' shoulders, even if it was just for a few quiet moments. Continuing as a full staff member, I now see how mindfulness is incorporated in so many practices of the program, including a Mindfulness Superhero day for kids where I got to connect my work to my passion of teaching children's yoga. This mindfulness practice has encouraged me to take the time to think about what has inspired me in 2016 and what will motivate me in the new 365 days to come. 

I can't put into words how inspired I am by the students I support. I often wonder if they know that they give me so much more than I could ever give them through the academic advocacy and support I provide in my role here. Instead of trying to do it for them, I would like to share two, of hundreds, of their inspiring stories of our participants which came across my desk this week while editing some scholarship essays. Seeing these familiar stories in their beautifully written words really resonates and allows for mindful reflection of how all of our journey's can be connected to a bigger and greater long lasting purpose. 

Their Stories

Being the Change

Transformation and gratitude hav been the keystones to my life and are what I want to share with the world.  My goal is to be the best woman I can be to myself, as a mother, as a student, as an educator, as a healer and an entrepreneur. Throughout this journey I have run into many obstacles. I had always been a workaholic, but after working eighty hours a week at a dead-end job for several months, I had to stop.  I had to reevaluate my views of money, which took me out of the work force for almost two years. During this time of soul searching, I also found myself to be homeless. After a while, I formed a relationship with a man who would later become the father of my children. The birth of my children, although they were not planned, were much need in my transformation. My babies reunited me with true unconditional love. 

Dealing with verbal domestic abuse from their father forced me to take a firm stand for myself and what I believed in. Being blessed with my children made me realize that I had to do something better than what I was currently doing to be able to provide a suitable home for them. I was tired of moving from place to place going from one person’s couch to another.  I started my own business, Let Me Help U. I use my skills as a system analyst to help other businesses, especially those owned by women, get organized and set up administratively and technologically. Being that I learned most of my skills on my own, I soon realized that I needed a degree to back my business and give me more credibility which in turn would bring in more business. So, I decided to put my business on hold while I go back to school for my degree. I found out about the Family Scholar House program which finally gave me and my children our own home! Finally! I just moved in on Halloween and it has been absolutely wonderful. 

“For years, I have been studying the history of how societies all over the world had made a gradual shift toward domination by men. Now the shift is going back. That does not mean for women to dominate men but for women to take back their proper places as leaders.”

For years, I have been studying the history of how societies all over the world had made a gradual shift toward domination by men. Now the shift is going back. That does not mean for women to dominate men but for women to take back their proper places as leaders. It is such a great honor to be part of this shift that is happening now all around us. Through it all, I have found that when obstacles or challenges arise in life, I must embrace them as an opportunity for me to be transformed to an even better, more refined version of myself to share with the world.

Coming Full Circle  

Life has never been easy for me, but I will beat the odds. I am my son's teacher, nurturer and mother. My goal is to lead by example for my child. At 15 I was diagnosed with Juvenile diabetes. My health has been an issue since and it is a daily struggle. My goal is to help other diabetic’s understand the disease and manage a healthy lifestyle. I am currently in school to become a Nurse Practitioner, with a GPA of a 3.8.

“Life has never been easy for me, but I will beat the odds.”

I became homeless at 18 years old, with nowhere to go, no source of income, and a high school dropout. I went to Salvation Army. My case worker had mentioned the YMCA Safe Place as a place I could go for a shower, clothes and food. With the support I had from the staff at the YMCA, I got a job, and my first apartment. I became a motivational speaker and leader for the YMCA Safe place. I speak at events and encourage young adults my age that where you are now, is not your future.

 During this time, I found out I was pregnant. I had no idea of how I was going to take care of this little heart beating inside of me.  I made a decision sitting there in the hospital that this child would never go without, or have to endure the pain and abandonment I had been through.

After having my son, I went back to high school and graduated on September 12, 2015. I spoke with my teachers about furthering my education. That same day I applied for Community College. I began school in January 2015 and have remained determined in continuing my education since.  My short term goal is to get my Associates in Science and get accepted into a university to get my BSN-PhD in Nursing. My long term goal is to become a Nurse Practitioner, work at a family office, and help diabetics who struggle with the disease.

My first semester of school, I worked full-time and went to school part-time. I received a 4.0 GPA. I am now a resident at Stoddard Johnson Family Scholar House. With my degree, I will educate and inform other diabetics that we can live healthy lives and achieve our full potential.  

 

Happening Now: Black Rice

My usual go to recipe has some sort of grain, greens, veggies and a nut or legume to extra protein and texture. I am always trying to incorporate new grains to switch it up. After coming across some great Fall recipes with black rice, I decided to give it a try. It not only has a nice chewy and when cooked right, flavorful taste, but also has tons of beneficial properties making it fall in the category of a superfood.

Black rice is a great grain for those looking to get the most nutritional value out of a whole grain because of its complex carbohydrates. It contains more grams of protein and fiber than any other rice. It also contains iron, which a lot of people think you can only get from red meat, though there are many great vegetarian sources of iron as well. You have probably not had many dishes with black rice before becasue it was relatively new and rare until more recent years. 

Something else noteworthy about black rice is the high amount of antioxidants it contains. Commonly associated with foods like acai and blueberries, antioxidants help flush out free radicals in the body and promote detoxification, as well as slow down the body's aging. 

I recently combined a New York Times and Bon Appetit recipe to make this spinach, black rice, pistachio, pomegranate, tarragon and squash salad. It would be a perfect vegetarian dish to have on Thanksgiving. I used my own dijon vinaigrette recipe (with more lemon and no vinegar) to toss it with. Comment below to share your favorite black rice dishes!

Dairy Free Yogurt + Nice Cream

Being vegan or dairy free is a far stretch from having to kiss your yogurt and ice cream loving days goodbye. A few years ago I had major FOMO that it seemed like Manhattan was the only place I could get my ice cream fix without compromising my lactose sensitive diet. Now delicious tasting vegan ice cream is no longer hard to find, but instead hard to decide where to begin.

Yogurt options have also expanded and improved vastly over the past few years. When I first eliminated my daily Greek yogurt from my diet, I was disappointed with the dairy free alternatives. Recently I have rekindled my love of yogurt with some great new vegan options. Here are my favorites based on taste and ingredients. 

NICE CREAM

Banana "whips" from HipCityVeg located in Philly and DC

Washington DC/Philly Winner

HipCityVeg- HipCityVeg is DC and Philly's By Chef Chloe. The entire menu is vegan and delicious. Their banana "whips" are customizable sundaes made with just banana. They also serve a milkshake made with soy ice cream.  

Vegan Banana Nut, Salted Caramel and PB Chocolate Chip with Cacao Nibs at Van Leeuwen

NYC/LA Winner

Van Leeuwen- In the cities of endless dairy free ice cream options, this one takes the cake (or cone in this instance). The consistency of their vegan ice creams taste almost identical to regular ice creams and their flavors are top notch. With a list ranging from salted caramel (my fave) to banana nut, there's something for everyone. In addition to weekly regular ice cream flavors, they have a special vegan flavor. The best part is the fact that they have scoop truck locations that serve their vegan flavors as well! 

Gluten free brownies in vegan banana based chocolate ice cream perfection

Midwest Winner

Nana Creme- This awesome banana based vegan ice cream line has ice cream, cookie dough and ice cream cookie sandwiches available in organic grocery stores in Illinois, Indiana, Kentucky, Michigan and Missouri, as well as online. I am currently obsessed with their Brownie Nana Creme. 

Online Winner

DF Mavens- this former NYC storefront has their delicious almond, coconut or soy based dessert bars or pints available online for purchase  

Nationwide Grocery Stores Winner 

Coconut Bliss- of all of the lines that seem to be commonly available in most Whole Foods I have been to, this is by far the best ingredients and flavors. My favorite is their chocolate chip cookie pint. 

Just a few frozen bananas + peanut butter and cacao nibs

DIY

Yonanas- This device makes helps you turn froze fruit and your choice of condiments into a bowl of nice cream. I love mixing frozen bananas, raw peanut butter and topping it with cacao nibs. 

YOGURT

• Kite Hill- Kite Hill yogurts are made with almond milk and are completely dairy free. The pros of this brand are the consistency which is similar to regular yogurt. Another pro is that they are made with probiotic cultures, which are great for digestive health. The reason I have not stuck to this brand as my go-to yogurt is because all of their yogurts, including the plain one, are made with cane sugar. I do not think yogurt needs sugar, but a healthier alternative would be to add raw honey to yogurt.

• So Delicious- So Delicious has majorly improved their yogurt. I tried it years ago and was not a fan, but decided to give it another go recently. I love the unsweetened coconut yogurt. They have different flavors, but the unsweetened option has minimal sugar and tastes coconutty with a great consistency.