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3 Healthy Foods I Never Travel Without (and Neither Should You)

Traveling, especially with an autoimmune disease like Celiac’s Disease, can take quite a bit of planning.

Throughout the past year Justin and I have had more travel in our schedule than normal; between my schooling, picking up gym equipment in other states and weekend getaways, we’ve gotten the swing of packing down pat.

Yesterday morning we decided on a spontaneous trip to Parkersburg, WV. Parkersburg is home to our favorite state park, Blennerhassett Island, that opens for the 2017 season this afternoon! I’m currently editing this blog at the cute little local coffee shop right down the street from our hotel…I digress…

There are 3 healthy foods I never travel without and neither should you:


1. Apple Cider Vinegar:

 

What is It?:

I feel like the entire world has finally discovered apple cider vinegar. If you’re still unfamiliar with ACV, basically, it’s the best thing since sliced bread. I drink apple cider vinegar ever day for it’s multitude of benefits. I could list them here, but a quick Google search is going to tell you everything you need to know.

I suggest Bragg’s Raw ACV with the Mother. I’ve seen a few other brands popping up as ACVs popularity grows, but Bragg’s is the original (at least to me) If something isn’t broken, don’t fix it. I’ve trusted it for years now and don’t plan on switching my brand loyalty any time soon.

Why I Travel With It:

I always travel with Bragg’s Apple Cider Vinegar because it covers multiple bases I might need while traveling. If I feel like I’m coming down with anything from a cold to the stomach virus, a few shots of apple cider vinegar will do the trick. I also carry it should I be cross-contimanted with gluten while eating out or indulging in a little excess. Finally, I take it at every meal at home and keeping up with at least some of my routines while I travel is important to me.

Pro Tip:

Carry your apple cider vinegar in a blue dropper bottle like this one. That way you don’t always have to carry the entire bottle (especially if you’re only going to be gone for a day or two) and it’s easy to transport into restaurants more discreetly. (Although, no shame in your ACV travel game *hair flip emoji*)

2. Ginger Kombucha and Gin-Gins:

 

What is It?:

If you’ve been following my Instagram page for any length of time you’ve probably realized that I have a kombucha problem. I’m totally not even afraid to admit it.

In short, kombucha is a fermented tea that contains probiotics. I drink kombucha regularly throughout the week so traveling without it would be strange.

I grouped the kombucha and gin-gins together because they both contain the potent, magical ingredient: ginger.

Why I Travel With It:

I travel with a ginger kombucha and gin-gins around for much of the same reason as apple cider vinegar: digestion. Having Celiac Disease means my digestive tract is very sensitive and ginger helps to soothe that. You’ll benefit from ginger regardless of if you have an autoimmune disease or not. Ginger kombucha is good to have on hand after those typical, indulgent travel meals. Anytime I’m feeling bloated or icky, I’ll crack a GT’s Gingeraid Kombucha open and sip away the discomfort.

Gin-gins are also great for digestion, easily carried in a pocket for traveling ease, aaaaand they’re great for motion sickness.

In addition to digestion, ginger is also anti-inflammatory. Traveling can lead to inflammation in one way or another (stress = inflammation) so ginger kills two bird with one stone.

Pro Tip:

While GT’s Gingeraide is my favorite kombucha for digestion and anti-inflammation, some of their other flavors are great for travel. Cosmic cranberry will provide a little oomph of energy often desperately needed while traveling and multi-green will aid in a little cleansing should you consume maybe, uhh, maybe some adult beverages or just too much sugar over the course of a few days. Citrus/lemonade flavor is also great for traveling, well, just because it’s happy and upbeat and traveling should have you feeling happy and upbeat.

3. Oatmeal:

 

What Is It?:

Not much explanation needed for oatmeal, I suppose. Grab oatmeal that is either already pre-packaged in individual packages or in tiny to-go bowls. I  buy the glutenfreeda variety pack in my bag for quick, easy breakfasts…cutting down on eating out or the luxurious expense of room service.

Why:

Oatmeal can easily be made in a hotel room with hot water from the coffee machine. Turn on the coffee machine, hot water in one of the hotel cups, add oatmeal, and boom! Quick, easy, yummy breakfast.

Pro Tip:

Bring along portable packs of almond butter and protein (I brought my favorite collagen and whey protein with us) to add to your oatmeal. This will help to keep your blood sugar balanced and belly filled for a day full of energetic, traveling fun. I have a recipe and explanation about my favorite way to make hotel oatmeal in my blog here (this blog also contains a hotel workout, extra fun!)


There ya have it!

I have some extra fun “stuff” coming up within the next few weeks and months so be sure to stay on the lookout! (You can also sign-up for my newsletter that will be debuting soon by going to my “Blog” tab and entering your information on the right 😉 )

I hope you enjoyed and will keep these 3 healthy foods in mind the next time you’re packing for a weekend getaway, your next business trip, or maybe just an overnight stay.

Until next time, I’ll see you later! I’m going to finish my coffee and head over to the Island for a fun day with my husband, riding bikes and enjoying the time away.

In health and love,

Katie

Come hang out with me (and see cute pics of my dog) over on FaceBook and Instagram!

 

 

Some of these links may be affiliate links where I receive a percentage of the sale. The income from associate links helps to continue my blogging and business efforts. Thank you for supporting me.

Disclaimer: None of this information is intended to diagnose or treat any type of illness or disease. Always consult with your physician before making any decisions regarding your health. 

All Product Images are Property of the Companies Mentioned and Were Found On Google.

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3 Easy Detox Tools that Leave You Feeling Energized and Refreshed

Detox is quite a buzz word these days.

Often a detox is thought of as a special cleanse but the truth is you body is always detoxing!

Your body is magnificent. Truly amazing. Each day it takes the hundreds of thousands of millions of nasties you ingest, inhale, and absorb and works to rid of them.

Even though your amazing body can work wonders all by itself, it doesn’t mind a little help here and there.

Let’s talk about how to help your body detox.


1. Dry Brushing

 

What is It?:

Dry brushing is old natural healing method that increases the circulation of blood and lymph throughout the body. In short this means that dry bushing helps to manually tell otherwise, somewhat stagnant, lymph to get moving and get gone. Not only does it encourage circulation of the lymphatic system, but it cosmetically benefits the skin as well; removing dead skin cells and even possibly helping to get rid of some of that bothersome cellulite.

How to Dry Brush:

Dry brushing is really simple. Start by purchasing a dry brush like this one. Take your dry brush and begin at the feet, brushing up toward the heart in short, brisk strokes, approximately 6-10 strokes in one area before moving to the next. Continue working your way up the body (skipping the backs of the knees and face) not forgetting the armpits, palms of the hands, and bottoms of the feet.

Pro Tip:

Dry brush before getting into your morning shower. You’ll feel a burst of energy and showering off immediately after will help all the toxins you’ve stirred up go straight down the drain.

If you’re wanting to read a little more on dry brushing, my fellow NTP friend has a nice blog all about it here: callbellsbarbells.

 

2. Tongue Scraping

 

What is It?:

Tongue scraping is an ancient Ayurvedic recommendation that is easy, peasy to do each morning and night! By scraping your tongue, especially in the morning, you’re clearing off a layer of toxins your body worked hard to put there throughout the night. Once you start tongue scraping, you may notice a white film that disappears with time. This is a sign of a healthier body! When I first started tongue scraping one of the first changes I noticed was that my morning breath was less and less each morning!

How to Tongue Scrape:

Simply take a copper (only copper) tongue scraper, like this one , and start at the back of your tongue. Slowly and gently scrape forward toward the tip of your tongue. You can continue to scrape a few times, I usually do 3, rinsing between each. If you’re interested in more details about holistic dental care, I have a blog all about it: here.

Pro Tip:

Keep your tongue scraper right with your toothbrush so you’re more likely to use it each time before you brush your teeth. I clean mine every few days with toothpaste and warm water.

 

3. Warm Lemon Water

 

What is It?:

Well, it’s just what it sounds like, warm water with lemon juice.

Warm lemon water first thing in the morning (after tongue scraping and brushing your teeth) helps to flush the liver, rehydrate the body, and stimulate the colon (all imperative to detox).

How to Make Warm Lemon Water:

My favorite way to make warm lemon water is to put filtered, spring water on the stove in my tea kettle. After it’s warmed, I pour 8-10 ounces in a glass. I then add 1-2 Tablespoons of organic lemon juice. Easy as that!

Pro Tip:

Add 1 scoop of Vital Proteins collagen to your water for a tasteless way to add 9 grams of protein! Collagen also aids in healing the gut, balancing the hormones, AND beautifying the skin.

 

 

 


With simple, easy detox tips like the ones I’ve listed, you’ll have no excuse not to help your body out a little 😉 .

If you perform these 3 steps daily your body will thank you.

When your body is better able to detox you’ll feel more energetic, lighter, and refreshed.

Who doesn’t want that?

For more natural, nutritional lifestyle tips be sure to follow me on Instagram and “like” my FaceBook page. I update each regularly with fun tidbits and free information.

Thank you all for reading and feel free to email me at: katie@naturallykatie.com

Some of these links may be affiliate links where I receive a percentage of the sale. The income from associate links helps to continue my blogging and business efforts. Thank you for supporting me.

Disclaimer: None of this information is intended to diagnose or treat any type of illness or disease. Always consult with your physician before making any decisions regarding your health. 

 

Many images included in my blogs are taken, edited, and owned by me. They are not to be used elsewhere without proper permission.

100% Pure Review and Which Products to Buy First

 Affiliate Disclaimer: All of these products were purchased using my own money. The opinions of this company and its products are opinions of my own. Some of these links may be affiliate links where I receive a percentage of the sale with no additional cost to you. The income from associate links helps to continue my blogging and business efforts. Thank you for supporting me.

100% Pure is everything I’ve looked for in a makeup company for years.

You might remember me talking a little about them before in this blog or this “2 Minute Tuesday” on FaceBook:

My love for 100% Pure has continued to grow even more over time.


A Little about 100% Pure:

Directly from their website,

Founded in a Napa, California farmhouse in 2005 and now based in Silicon Valley, 100% PURE® is an organic cosmetics beauty firm focused on providing healthy skin care, color cosmetics plus bath and body products. Completely free of all harmful toxins, 100% PURE® is a healthy and pure line of nourishing personal care items made only with the highest quality ingredients. 100% natural and 100% cruelty-free, all products are completely, 100% free of artificial colors, artificial fragrances, synthetic chemical preservatives and all other toxins. Beauty, as pure as it is powerful. Truly, health food for your skin.

My skin often feels better when I’ve worn my makeup! Say what?! I never feel bad about putting any 100% Pure product on my skin. I know it’s pure, wonderful, and going to enhance my natural beauty. I used to work in makeup in college and never until I started wearing 100% Pure did I receive so many compliments and questions about my makeup!


Why I Stopped Using the Standard “Drug Store” and “High End” Makeup and Chose 100% Pure:

I choose 100% Pure Products because I’m very meticulous about the ingredients in any of my personal care products.

Their ingredient lists impress me and make me feel confident in their products and applying them onto my skin. 

I don’t worry about acne flare-ups, celiac flare-ups (as many of their products are gluten-free), rashes, or the products doing any damage internally (as whatever we put on our skin is also absorbed in our bloodstreams.) And finally, the company is a wonderful company to support as they are always thinking of others, the environment, and those that trust in their products. Not to mention their amazing free gifts with purchase! (More about their most recent GWP later on the in the blog post, so be sure to keep reading because it’s way too good of a deal to pass up!)


Top 3 100% Pure Products You Should Buy First:

When starting a new makeup collection it’s like going back to the basics. After much deliberation, I chose these 3 (and an honorable mention because mascara is a must 😉 ) to help you start your 100% Pure addiction, ahem, I mean…collection.

  1. 2nd Skin Foundation

  2. Long Last Brows

  3. Pretty Naked Palette

Honorable Mention:

Maracuja Oil Volumizing Mascara


100% Pure 2nd Skin Foundation

I chose this foundation because it’s like a triple threat: foundation, primer, concealer ALL IN ONE.

So, basically, it’s Heaven in a beautifully frosted glass bottle with a rose gold dropper.

Things I love About 100% Pure 2nd Skin Foundation:

Silky Smooth – The texture of this foundation is smooth and light. When you apply it, it’s truly like a second skin. It gives my skin an airbrushed look and is fantastic coverage (with a decent about of build-ability) . Not to mention, a little goes a loooooong way. I only use maybe 7-10 drops for my entire face!

Long Lasting – This foundation lasts me from the morning until I take it off at night (I’ve even worn it through a hot yoga session or two.) I don’t notice it’s looking patchy (though it does cling to dry skin a little, but don’t worry, I have a solution) and the color doesn’t begin to change throughout the day like some foundations.

Color Match – I use the shade “Sand” in this foundation. I was given the recommendation to go a shade darker in this foundation than I’d normally wear and I will pass that recommendation on to you as well. Typically I would be the shade “White Peach” as I am far from tan and have warm undertones. “Sand” in this foundation works perfectly for me, though! I do add a little of the Cocoa Pigmented Bronzer in Cocoa Glow to warm my face back up.

Bonus Tip: If you have skin that is more on the dry side like me, add a little of the 100% Pure BB Cream to your 2nd Skin Foundation. It’s like another level of awesome and keeps the 2nd Skin Foundation from clinging to my drier spots. (Hint: I also ordered a shade darker than what I need in the BB Cream so that the two mixed together will help me transition through my spring skin tone to my (hopefully) more glowing skin tone in the summer)


100% Pure Long Last Brows

100% Pure Makeup Long Last Brows 100% Pure Makeup Long Last Brows

 

Oh, girl! Get this product and thank me later! I LOVE this product and I don’t even really know how to “do brows”!

Things I love About 100% Pure Long Last Brows:

Long Lasting – Well, it’s in the name. This brow, I’ll call it a pomade, keeps my brows in place all. day. long. I do quite a bit in a day’s time and I don’t need to worry about my makeup not doing it’s job. Thankfully, I have Long Last Brows to keep me looking fierce from morning to night (and sometimes the next day, but I always wash my face before bed, just like you, right? 😉 )

Defines My Face – When starting your 100% Pure beauty arsenal you have to think of products that are going to do the most for you and your face. Long Last Brows has dramatically changed my brows in a way that they accentuate my face shape so nicely. I don’t feel like I have wooly worms, just nicely defined brows (again, I don’t even know how to do my brows, so that should tell you something.) I even got a random        “you have nice brows” compliment the other day; yulp, you know I was excited.

I wear the shade soft brown.


100% Pure Pretty Naked Palette

100% Pure Makeup Pretty Naked Palette100% Pure Makeup Pretty Naked Palette

A multi-purpose, absolutely gorgeous palette that is going to make you look effortlessly pretty and put together.

Things I love about the 100% Pure Pretty Naked Palette:

All-In-One – This palette has everything you need to go from a neutral day-look to a smokier night-look. I love the range of browns offered in the palette: neutrals for every day wear and enhancing any eye color (especially those with light eyes). We also can’t forget about the blush AND luminzer you get with the eye shadows! Everything, in one, to complete and enhance your face make-up.

Pigmentation – The pigmentation, especially of that deep, rich brown shade, is divine. Just the right amount of matte and shimmer to perfectly add color to the eyelids. This product is only 45 dollars and, in my opinion, is a steal for what you get. The blush is going to be gorgeous on a vast range of skin tones and that luminizer, let’s just get into that real quick.

Luminizer – A beautiful, pink champagne color, this luminizer is going to perfectly highlight your blush and cheek bones. This part of the palette is one of the main reasons I included the Pretty Naked palette in my top 3. If I could only pick 3 products, a product like a lumiziner wouldn’t be on there…but! It’s already in the palette, so it’s a no -brainer to pick up your first order with 100% Pure! I was so bummed when I placed my first order because the Pretty Naked was sold out. If it happens to be sold out when you go to purchase, no worries, 100% Pure has a handful of other great palettes that are stunning as well!


Honorable Mention: Maracuja Oil Volumizing Mascara

Organic Makeup Mascara Organic Makeup Mascara

I LOVE mascara. It’s my makeup favorite. And I love this mascara, so of course I wanted to include it, but it didn’t make the top 3 because I want to try a different formula. This product does give my eyelashes volume, it smells like blackberries (yes, it really does), it doesn’t clump…but! it does “bleed” purple onto my eyelids and under my eyes throughout the day. Not so much that I don’t wear it, but I’ll be looking into a different formula for my next order….which brings me to the BEST PART OF THIS BLOG POST!


BEST PART OF THIS BLOG POST:

100% Pure is well known for their Gifts With Purchase.

What that means is that when you make a purchase with 100%  Pure and your cart total (before tax) meets a specific price point, you receive a free gift (or, with the Gift With Purchase that started today, SIX FREE GIFTS!)

Starting today this is what you’ll be getting (and it’s so amazing, I’m placing a another order myself!)

  • Konjack Sponge
  • Coffee Bean Eye Cream
  • Vitamin C Serum
  • Aqua Boost Hydrating Mask 0.3 oz
  • Argan Creamy Cleanser
  • 100% Pure Drawstring Bag

This set is valued at $134 US Dollars and is included, FREE, with any purchase of $55 dollars or more!

That means just by adding the 100% Pure Second Skin Foundation and Maracuja Oil Volumizing Mascara to your cart, you’ll be eligible for this amazing gift with purchase!

I know, it sounds almost too good to be true. Click on the “Shop Now” below to take advantage of the amazing deal!

100% Pure Foundation Review

FREE Faves 6 Piece Set with $55 or more Purchase Shop Now

 

Your skin will be glowing, for sure.

I would act quickly, I’m sure this GWP is going to sell out fast! 

…and the offer ends 3/28!

*If you need any help filling your cart, please feel free to ask me any questions…I’m fantastic at filling mine up…*


Thank you for reading and I hope you join the #nodirtybeauty movement with me! You deserve to put the best ingredients not only in your body, but on your skin as well.

If you try out some 100% Pure Cosmetics, let me know! Or, if you already love it, comment below and tell me about your favorite product.

Connect with me over on FaceBook and Instagram for more natural, nutritional tips and some look-see into what my natural, nutritional lifestyle looks like.

Until next time; stay beautiful, my friends.

And for giggles, here is a selfie I took wearing only 100% Pure products:

I’m no model, but 100% Pure helps me feel like one 😉

 

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Healthy, Gluten-Free Alternatives to Junk Food

Affiliate Disclaimer: Some of these links may be affiliate links where I receive a percentage of the sale. The income from associate links helps to continue my blogging and business efforts. Thank you for supporting me.

Unhealthy junk food. Many of us grew up with, and still, love it! Honestly, now the sound of “junk food” makes my stomach turn a little bit. Candy, pizza, cookies….thinking about what I used to consume as a kid makes me squeemish. But! The healthy alternatives I eat now make me smile…so let’s talk about those.

As you may know or have read, I was diagnosed with Celiac Disease 5 years ago. Since then, I’ve found gluten-free, healthier alternatives to quote on quote, “junk food”.

Please don’t be fooled by “gluten-free” claims.

There are no regulations on how to label things gluten-free so often times companies use it as a marketing tool to earn your dolla dolla bills.

There are 3 main things I look for when buying gluten-free products:

  1. What are the quality of the ingredients? (i.e. grass fed, organic, non-gmo, etc)
  2. Is this certified gluten-free (and, for me because of the severity of Celiac Disease, wasn’t made in a facility that processes wheat)
  3. Is this a reputable brand? (One that I am familiar with and a company whose practices I’m familiar with)

Good news is, the following companies and following products pass with flying colors and are goodies I consume myself 🙂


1. Pizza

Pizza is my biggest guilty pleasure. It’s something I could eat probably any time of the day for any occasion. It was the one college food I remember diligently consuming. There was nothing like a Friday night pizza and leaving a few bites for Saturday morning breakfast.

When I was beginning my gluten-free journey pizza was one of my first replacements. I dabbled in locally made gluten-free pizza, some of the few frozen ones that were out on the market, and making my own. None seemed to fit the bill, that is, until I found my favorite: Against the Grain Pepperoni Pizza.

Be still my heart! Against the Grain did it! And not only is the pizza gluten-free but grain free as well! Also made with quality cheese and by a company who makes wonderful products! Against the Grain pizza and I are a match made in gluten-free heaven. I top mine with ground beef and pineapple.

2. Chips

I was never a chip person but I know so many who are!

Next time you reach for a bag of horribly sourced, rancidified-oil-doused potato chips, think about Inka Plantain Chips instead! These little yellow beauties are the cherry on top in my infamous sardine recipe (that has people loving sardines) and they make a great, crunchy addition to taco night!

Plantains are the “cousins” to bananas. You can buy sweet plantain chips, but if you’re a standard potato chip kind of person, you’ll want to stick with the original, green bag plantain chips. And for you spicy fans, they also have a chile flavor.

Although Inka Plantain Chips are my favorite, check out these yummy options as well:

Bonus points to Jackson’s Honest as they use coconut oil rather than hydrogenated, rancid oils like canola or soybean oil. Ick.

3. Milkshakes

I must be honest, that daggon song from the 2000s always pops into my head when I read that word. Ugh.

But! Boy do I miss the occasional chocolate milkshake on a hot, sunny day. Or, any day for that matter. Some milkshakes will contain gluten in the form of malt, an additive, or the extra ingredients (like cookies).

Although it may not be exactly a “milkshake”, Justin and I throw together some great whole food ingredients to make a yummy protein shake (that might just do the trick for your milkshake craving) and happens to be perfect as a snack or post-workout refuel.

Ingredients:

And maybe top with some SoDelicious Coco-Whip and Enjoy Life Chocolate Mega Chunks 😉

Protein shakes are always fun to be creative with! BlueBonnet’s sister brand, Extreme Edge, also makes a gluten-free cookies and cream protein powder that is miiiiiighty delicious. And anything cookies and cream and gluten-free is hard to come by!

4. Cookies

Did someone say cookies?

Chocolate chip cookies are the way to my heart and many recipes aren’t gluten-free. Good news is, Cappellos has you covered.

Their cookie dough is gluten-free, grain-free, and vegan which means you can eat the whole stick raw if you want to! Cappellos is a company that wants to serve those who live a gluten-free lifestyle and still want to enjoy the luxuries of cuisine. In addition to their delicious cookies they also make gluten-free fettuchini noodles, lasagna noodles, pizza, other cookie flavors, and more!

Try these cookies next time you have a sweet tooth. (And from experience, topping them with a little Simple Mills Vanilla Icing makes them extra indulgent)

5. Candy Bar

Candy bars not only stare at you the entire time you’re waiting in the check-out line, they also badger you for every Hallmark holiday known to man. Caramel, chocolate, peanut butter, crispy, smooth; you name it, they’ve made it.

Although it may not be covered in caramel, Perfect Bars are pretty darn….well….perfect.

Perfect Bars are filled with healthy fats, is run by a family owned company, and stack a killer ingredient list! The peanut butter bar tends to be the most popular at the health food store I’ve worked at since college, but my favorite is the almond butter.

I can’t leave out the maple almond or the carob chip, though. Maple almond is the perfect taste of sweet fall in a bar. And the carob chip…let’s just say the first time I tried it I thought to myself, “This reminds me of something…but I caaan’t put my finger on it, wait, wait….a nutty bar!” Do I even need to say more?

Perfect Bars are the perfect go-to snack when you’re hangry but still want to be hungry for dinner.

Give one a try! (I am NOT responsible for your future addiction, just sayin’)


There ya have it! Everyone needs a tasty treat every now and again.

Learning to be gluten-free can be incredibly overwhelming. It’s nice to know that some companies work hard to be as transparent and accommodating as possible. I’m thankful for each of the companies I mentioned today because as someone who can’t readily eat whatever may be available, they allow me to enjoy life through one of my favorites senses, taste.

I hope next time you go to grab a bite of junk food, you think of these healthier alternatives. And if you’re just dabbling into the gluten-free world, have no fear, because these goodies are near!

If you need any other gluten-free ideas, don’t hesitate to ask (as I’ve tried many, many products in my time).

Please feel free to connect with my over on my FaceBook and Instagram pages. I’m constantly giving away free information and tips on each!

Intersted in nutritional therapy? Read more about it here or email me at katie@naturallykatie.com

Thanks for reading and, if you enjoyed, give this blog a “share” to tell all your friends!

 

 

Disclaimer: None of this information is intended to diagnose or treat any type of illness or disease. Always consult with your physician before making any decisions regarding your health. 

Most images included in my blogs are taken, edited, and owned by me. They are not to be used elsewhere without proper permission.

Why Nutritional Therapy is Different

There is reason that I chose to receive my education through the Nutritional Therapy Association.

They’re different. Their approach is different. Our hearts as practitioners are different.


Our first in-person workshop weekend everyone in my class took turns introducing themselves. Tears immediately flowed as we told our stories of why we were there.

Amongst the room there were flight attendants, stay-at-home moms, physical therapists, artists, registered dietitians, nurses, entrepreneurs, school teachers, and many more. Such passion and emotion in each of us, a distinct calling and purpose that drew us there together. We all had such desires in our heart. Our tribe was immediately formed.

I can, with confidence, group the 3,716 NTA trained practicioners as being some of the most passionate and loving practitioners in the world.

Nutritional Therapy is different from other avenues of health. We aren’t a quick-fix or a fad. Our coursework isn’t defined by corporations or big business. We aren’t people out looking for a dollar.

Without further ado,here are 5 of my favorite things that make us different:


We Work to Find the Root:

This is my absolute favorite part about being an NTP. It makes my heart skip a beat.

We dig and dig and dig and search and inspect and ask our community to try and find the root cause as to why our clients are not feeling well. We base our practices on foundational health, beginning at the bottom and working to bring your body back in balance one step at a time.

For example, in my practice, if I have a client come in with joint pain, I don’t immediately assume that they have a joint condition. I dig to find the root cause: food allergies? inflammation? where is the cause of the inflammation? sugar? lack of healthy fats in the diet?

I ask all these questions to gain a better understanding to foundationally (is that a word? I’m not sure…just go with it 😉 ) approach my client’s symptoms. That way we are setting them up for long-lasting results, not just a quick fix.

We Use Whole Foods:

In Nutritional Therapy we stress the importance of a whole food, properly prepared, nutrient dense diet. We encourage our clients to make steps, at their own pace, to find which foods make their body feel and perform the best (and, at the same time, we often find what doesn’t work for their body as well.)

When a more therapeutic level of a nutrient may be needed, we often turn to the assistance of trusted, professional supplement companies to help our client return to health and prosperity.

Are we against modern medicine? Absolutely not! We know that modern medicine has its place.

We “Walk the Walk”:

Not to say other healthcare professionals and paraprofessionals do not “walk the walk” , but every NTP I know practices what they preach.

Do we slip up and/or have some “bad habits”? Well, but of course! Each of us our human!

The best thing about walking the walk is we are constantly learning for and with our clients. We know and understand the struggles and we’re constantly doing our best to better serve those who entrust us with their help.

We Tailor Your Protocol to Specifically Fit You:

Unlike cookie-cutter diet plans, Nutritional Therapists create your nutritional protocol specifically for you. We take the information we gather from paperwork, functional evaluations, conversation, and research to create your specific steps to regain balance in body chemistry and optimal wellness.

In general, no two protocols will be exactly the same or for the same amount of time.

And, depending upon your NTP, they may have other skill sets they can incorporate. For example, I’m a personal trainer and gym owner, so I may recommend specific exercises that may benefit you. Or, I have a great friend who is a massage therapist as well as an NTP; she could recommend massage therapy in your protocol.

We are Trained in Functional Evaluations:

Whether your Nutritional Therapist practices with a functional evaluation is all up to them. But if they are a certified Nutritional Therapy Practitioner they will have the skill set and knowledge to perform a functional evaluation. What in the world is a functional evaluation? I always explain it like this, ” A functional evaluation is a series of palpations I perform to better indicate strengths and imbalances in your body. They give me an even better indication of where your body may need support.” Also, with the functional evaluation comes Lingual-Neuro Testing.

“In lingual-neuro testing, the taste buds are informing the brain, and the body reacts accordingly. Receptor cells in the taste buds generate impulses in the rostral parts of the solitary tract of the medulla oblongata. The solitary tract is a slender, compact fiber bundle whose primary sensory fibers convey information from stretch receptors and chemoreceptors in the walls of cardiovascular, respiratory and intestinal tracts3. This information travels from the taste buds, through the solitary tract and on to point on the pons4 called the pontine taste area. From here the pathways extend to the lateral hypothalamic area, the autonomic and endocrine control center. Next to the ventral posteromedial nucleus of the thalamus, then onto the sensory cortex (just below the face area). The lateral horn in the spine, where signals from the taste buds are received, has descending fibers proceeding directly to the organs. This is where the decisions are made reflexively by the body—in the central nervous system.”

That quote is from the learning material I was given as a student. It explains LNT’ing far better than I ever could.

Both the functional and LNT are optional to the practitioner or you, but it’s incredibly fascinating and one of the neatest parts of my practice.

Finally, I’ll leave you with the definition of a Nutritional Therapist:

Nutritional Therapist: A new paraprofessional certified to do Functional Evaluations in order to make nutritional recommendations to balance body chemistry and achieve optimal wellness.

I also have a blog detailing what an NTP is here: “What is an NTP?”

I’m so grateful and thankful to be amongst those with this set of initials.

Thank you for reading and if you have any other questions about nutritional therapy, please feel free to email me at katie@naturallykatie.com

In love and health, 

Katie

naturally katie hurricane wv

 

Come hang out with me on FaceBook and Instagram for more tips, funny stories, and maybe a photo of my dog or two 😉

To book your free, 20-Minute discovery consultation/call, email me at katie@naturallykatie.com

 

 

 

 

Disclaimer: None of this information is intended to diagnose or treat any type of illness or disease. Always consult with your physician before making any decisions regarding your health. 

Most images included in my blogs are taken, edited, and owned by me. They are not to be used elsewhere without proper permission.

 

 

 

 

 

Holistic Cold and Flu Prevention and Remedies

I don’t know about you, but I don’t like running to the doctor for every ‘ol sniffle.

As a matter of fact, I haven’t been really sick in a couple years (not always a good thing), but with the insanely strange weather we’ve been having here in West Virginia, it seems like everyone is catching some kind of cold or flu.

My husband has had a little cold for about a week now, and after taking care of him, I think it’s doing its best to plague me next. I am always proactive and preventative, but, sometimes, your immune system just can’t take care of it all…so extra prevention and support is valuable. I’m not feeling dreadful, but my energy levels are abnormally low and I can just feel it throughout my body.

In steps my 5 favorite holistic cold and flu prevention/remedies.


1. Apple Cider Vinegar

 

Yes, the infamous, Apple Cider Vinegar. It’s amazing for SO many things!

Apple Cider Vinegar Benefits:

  • Aids the Body to Better Digest Food, especially proteins, when Taken Before a Meal.
  • Liver and Lymphatic Detoxification
  • Probiotic Boost for Colon Care and Immunity

In the instance of cold/flu, I find if you take it when you first feel that tickle in your throat or decrease in energy, it can prohibit the progression of the illness or shorten its duration.

  • Try diluting 1 Tablespoon of ACV in Water (add a dash of lemon juice for a little taste and extra healing benefits) and take it back like a shot. I will often repeat this every few hours if I feel the need. Use your own discretion, as always.

2. Essential Oils

Oils for Cold and Flu

Ahhh, one of my favorite ways to prevent and remedy being sick!

I feel like I’ve been bathing in oils lately, but hey, at least I smell good 😉

Here are the 3 I haven’t gone without the past week:

  • OnGuard (Protective Blend): 1 Drop, Diluted, on the Bottoms of Each Foot: AM and PM
  • Breathe (Respiratory Blend): 2-3 Drops in Diffuser at Night (or while Cuddled in Bed Resting)
  • Frankincense (The Queen of All Oils ): 1 Drop, Diluted, on the Bottoms of Each Foot: AM and PM
  • Lavender (My Cost-Effective Favorite for All-The-Things): 1 Drop, Diluted, on the Bottoms of Each Foot: PM (Can also be used in a Bath for Calming and Relaxing Affects)

3. Oreganol

 

This product is my holy grail. I never travel without it and I’m often teased by loved ones for how much I love this stuff! I read an article once, when first researching Oreganol, that if you were to be lost alone in the wilderness, trying to survive, oil of oregano would be the one thing you’d want to have. It’s like magic to me!

How I Use It:

  • I’ve Been Exposed to Someone Who Was Sick: 1 drop under tongue AM and PM
  • Feel Something Coming On: 2 Drops under tongue AM and PM
  • Sick: 1-2 Drops under tongue every 1-2 hours

 

WARNING: This beauty is HOT. Yes, very hot. But! I have a specific way to take it that makes it almost undetectable if executed properly.

  • Here’s what I do: Have a glass of water ready, drop drops under my tongue, keep tongue elevated and let drops sit until I can feel a slight warmth, take large drink of water, swish back, immediately follow up with more water. I have also gargled with the oil and water for a sore throat and it worked like a charm.

Oreganol should not be used for an extended period of time.

Also, I’ve read that this may not be safe during pregnancy. I have never been pregnant, so I’m not always hip and up-to-date on supplements safe during pregnancy, so as with everything, always consult your doctor and/or do your research.

As always, use your own discretion. I’m just telling you what approach has worked for me in the past.

4. Bone Broth

Bone Broth Cold and Flu

Homemade Bone Broth

Bone Broth is just good for everything, okay.

Just kidding…slightly.

Bone Broth Benefits:

  • Vitamins and Minerals
  • Hydration
  • Gut Health
  • Immune Boosting Levels of Glutathione
  • Doesn’t Require Much Energy to Digest (Your fighting body will thank you for this)

I like to keep a batch of frozen broth in my freezer for times when I’m feeling less than 100%. It’s a fantastic way to quickly and easily get healing nutrients into the body.

I also like to add things like turmeric, garlic, onion, and vegetables to my broth for added healing benefits. Drink as much as you want whenever you want.

5. Rest

Simple as that. Rest! Depending on how icky you feel will depend upon how much rest you need. For example, yesterday, I should have gotten a lot more work done than I did but resting was more important. I spent a lot of yesterday sitting in the sunshine (Vitamin D), napping, and relaxing. Take breaks when you need and maybe even soak in a wonderful epsom salt bath if you’re able to. If you’re feeling up to it, a light workout or a nice yoga session would also be fantastic to get the lymphatic system moving and some toxins out.

Penny and I Soaking Up Some Vitamin D

Rest will be your body’s BFF while recovering.

 

I can’t leave this list without a few other products that may work for you. After working at a health food store for over 3 years, these products are continually sought after and repurchased:

 


Well, friends, I hope if you ever find yourself in the unfortunate event of needing some of these remedies, they work beautifully for you.

And, as always, a properly prepared, nutrient dense diet is the #1 Prevention to illness.

If you are looking for more tips and tricks, I give lots of free tidbits over on my FaceBook and Instagram pages. I’d love to have you join me over there!

Any questions, comments, concerns, or interest in Nutritional Therapy, feel free to contact me: katie@naturallykatie.com.

Thanks for reading, I hope you enjoyed!

 

 

 

 

 

 

 

Disclaimer: None of this information is intended to diagnose or treat any type of illness or disease. Always consult with your physician before making any decisions regarding your health. 

Some of these links may be affiliate links where I receive a percentage of the sale. The income from associate links helps to continue my blogging and business efforts. Thank you for supporting me.

Most images included in my blogs are taken, edited, and owned by me. They are not to be used elsewhere without proper permission.

Sugar 101: How It’s Made, Sugar’s Many Names, and Sugar Alternatives

Sugar.

It’s everywhere!

It’s in our coffees, cold medicines, and peanut butter.

It hides under pseudonyms and slyly makes us more dependent on it all while damaging our health.

Sugar is a deep, dense topic. One that is often debated: natural sweeteners vs. artificial sweeteners vs. fructose vs. different types of sugar. I can dive into those on other days but for today, please enter:

Sugar 101


How Is Sugar Made:

Sometimes it’s difficult to fathom that sugar doesn’t originate as the white stuff that sits on many American households’ counter.

Because I’m a Nutritional Therapist and not a sugar cane processor, I thought I’d let this informative, easy-to-follow, YouTube video tell you how it’s done:

I knew that sugar was heavily processed, but my goodness I didn’t realize it had this many steps!

 

Not only is the refined sugar harsh on the body, think about all of the chemicals that is used to refine it; each entering the bloodstream as well.

And we can’t talk about sugar without mentioning high fructose corn syrup, so here’s a video on that little stinker as well:

 


Sugar’s Many Names:

Sugar hides under many an alias.

Here are a few to be on the lookout for:

sucrose, sucralose, corn syrup, high fructose corn syrup, cane juice, rice syrup, galactose, barley malt, dextran, dextrose, and the list continues.

I also love this infographic from Dr. Mercola’s website. It provides a little glimpse of where sugar (mainly fructose) has been hiding from you:

 

fructose overload infographic


Sugar Alternatives:

There are multiple sugar alternatives out there. In my professional opinion and experience I will tell you the only sugar alternatives I recommend:

  • Maple Syrup
  • Honey
  • Dates
  • Coconut Sugar

These sweeteners have other nutritional properties like minerals and enzymes and are much closer to whole foods than white sugar and high fructose corn syrup. Not to mention, things like coconut sugar tend to be significantly lower on the glycemic load than refined, white sugar.

Try these alternatives in your morning tea and baking and put that refined, white sugar you have sitting in your pantry to use by making a nice lip or body scrub 🙂


The Bottom Line| My Sugar Tips

  • Track your sugar intake for at least 1 day
  • See where your sugar is coming from
  • Eliminate these sources down to only whole foods i.e. low sugar fruits and vegetables (and minimal servings of alternative sweeteners)
  • Work to reduce your daily sugar intake to 30g or less
  • Beat sugar cravings by increasing your healthy fats and quality proteins

I must say, this blog has been the most difficult for me to write thus far and I have gone to delete it multiple times because I don’t feel confident on my expertise in the nitty gritty-ness of sugar; but, by providing you with the information I do know and could find, I’m helping you better identify and acknowledge your sugar intake, and thankfully that was part of my goal.

My goal here today wasn’t to provide you with everything there is to know about sugar. My goal was to teach you that sugar is highly, highly processed, encourage you to be more mindful of your sugar intake, crack the sugar code on hidden names, and realize that there are healthier, sweeting alternatives out there.

Additionally, I’ll leave you with a few links to more in-depth, scientific articles that are beyond my expertise:

Dr. Mercola: What Happens to Your Body When You Eat Too Much Sugar

Dr. Mercola: Sugar: Eliminate This ONE Ingredient and Watch Your Health Soar

I hope you enjoyed today’s blog and if you have any further questions, comments, or concerns, please feel free to contact me through email at katie@naturallykatie.com or find me on FaceBook and Instagram.

 

 

 

Disclaimer: None of this information is intended to diagnose or treat any type of illness or disease. Always consult with your physician before making any decisions regarding your health. 

Most images included in my blogs are taken, edited, and owned by me. They are not to be used elsewhere without proper permission.

, , ,

Explaining Your Healthy Lifestyle to Those Who Don’t Understand

I could make this blog short and sweet and end it right here, one sentence, with this:

don’t.

You don’t have to explain or defend your healthy choices to anyone, especially the critic.


First off, congratulations!

You’re doing something that millions upon millions of Americans aren’t strong enough or motivated enough to do….(yet).

You’re drinking bone broth, trying to prep your meals, cutting out sugar. You’re bringing your own meals to communal gatherings and tracking your water intake.

You’re doing your best to hit the gym and make your workouts count. You’re choosing to spend your money on organic produce instead of cable or the latest fashion trends.

You’re making decisions, many that are much different from the others around you.

Be proud of that.


Many don’t understand you and many never will, and that’s okay. Be proud because you are taking charge of your health. 

It’s easy to pick up fast food and it’s easy to skip the gym to watch your favorite show on Netflix, but it takes discipline to do what you’re doing.

Discipline determines destiny. *Not my quote, but wish it was!*

And you’re rewriting your destiny with each healthy decision you make. Again, congratulations.


There are going to be people who criticize you, make fun of you, and talk behind your back.

“They think they’re better than us”, they whisper.

“They are making this lifestyle change too dramatic, they’ll give up soon”, they say as you turn your back from the free cake someone brought into the office.

“They’re obsessed”, your family scoffs as you return to the gym for another evening working out or stop by the store for ingredients instead of hitting up a drive-thru.

They’ll have a 1,000 things to say about you to make themselves feel better and to put you down.

But don’t listen. Let it roll off your back. You’re doing this for you, your health, and the others in your life who depend on you.

Keep. Moving. Forward.


To the critic:

You may not understand right now, you may be laughing at me and us and angry at the words I’ve written, but know, you can do it, too.

You have the power and the strength to change your life as well. There are obstacles and excuses and we’ve all used them. But work through those obstacles, evaluate your priorities, and think about what you’d rather enjoy; sugar and conveince today or health for a multitude of years to come.

I belive in you, too, critic. I believe that you can better your health and live life that encompasses health, as defined by you.

Instead of critiquing, how about asking? Ask why the person changing their habits is doing what they’re doing. Ask why they gave up cable to spend the money on a gym membership. Ask why they decided to bring their own meal to the family or company dinner. Ask them how they made it and why it’s good for them.


I’ve written this blog from personal experience, practitioner experience, and personal training experience.

The pain from others remarks and jokes is one that isn’t easily forgotten.

There are many things that make us, those who choose health, different; one of the biggest being that we don’t give up.

We push forward, through the plateaus, through the unanswered questions, through the tears.

We are different and a difference that doesn’t need explaining or defending. We are who we are and that’s a beautiful, wonderful choice. To those who don’t understand, one day you will, and you’ll wonder why it took you so long to decide to put your health as a priority in your life.

I encourage you to think about taking that step today.


For more information on nutritional therapy, questions, or further discussion, please feel free to contact me at katie@naturallykatie.com or find me on Instagram and FaceBook.

Health Benefits of Sardines | Beginner’s Sardine Recipe

When people see me open a can of my Wild Planet sardines, I’m often given a grimace, cringe, and asked the question,

“Whyyyyy are you eating sardines?”

1. They are a nutritional powerhouse.

2. I actually enjoy them.

3. They are a nutritional powerhouse.

How are these little headless fishies a nutritional powerhouse?

Well, I’m glad you asked!


Here is the nutritional profile on one can of my favorite sardines:

Side Note: After picking up the box to look at it (which I’ve never really done) I just realized that they are marketed as  “nutritional powerhouse”. I promise to you that I had ZERO clue about this, and it’s so creepy, that I’m not even going to change the above text….I digress….. (man that was creepy!)

 

NUTRITIONAL PROFILE:

  • 20g of quality Fats
  • 0g Carbs
  • 25g Protein

Ounce for ounce:

  •                                 more calcium and phosphorous than milk
  •                                 more iron than spinach
  •                                 more potassium than coconut water and bananas
  •                                 as much protein as steak

Additional Nutrients:

  •                                 313mg EPA | 688mg DHA
  •                                 b12, Vitamin D, Selenium, and CoQ10

 


So, my question to you is,

“Why aren’t you eating sardines?”

If the answer is because they are disgusting and you don’t like them, try out this recipe and I think you may change your mind.

I’ve turned clients and friends into sardine lovers with this recipe, and to know that it is so good for you, is only icing on the cake!

CAUTION: Eating this meal leaves me very energized and full for hours. If you’re not into benefits like that, go ahead and skip out 😉

RECIPE:

Directions:

Empty can of sardines into empty bowl. Add mayo and dijon (and if you buy the sardines without lemon, add a dash of lemon juice). Mash and mix. Scoop with plantain chips.


And that’s it! How simple, right? This recipe helps eliminate the looking at the little fish in a can, reduces the fishy taste, and is so much fun eaten with the plantain chips! Again, because this meal is wonderfully full of quality fats from different sources and high in protein, it will keep you satiated and full for hours. The naturally occurring b-vitamins give you an energy “oomph!” and you’re eating easily absorbed minerals. Win, win, win!

There are 3 things I love teaching people to consume:

Sardines, avocados, and kombucha

…hopefully you will be my latest sardine convert 😉

Happy eating!

Do you love sardines? Did anyone in your family love sardines? What’s your biggest reason for not eating sardines? Let me know in the comments section below!


If you have any questions or are interested in nutritional therapy, email me at katie@naturallykatie.com.

You can also connect with me on Instagram and FaceBook!

 

Why You Should be Concerned About Digestion, Plus an Explanation of How it Works!

Does your belly ever bloat after meals?

Do you run to the bathroom after eating? Or are you the opposite and would you LOVE to just be able to poo?

How about belching? Excessive gas? or the inability to feel hungry or full?

If you answered any of these “Yes!”, you’re one among the large majority of us that suffer from poor digestion.

 


First, what causes poor digestion:

Poor digestion can be caused by/can cause a slew of things: leaky gut, hypochlorhydria (low stomach acid), inflammation, processed foods, additives, just to name a few!

With our Standard American Diet (SAD), we are more inclined to have poor digestion! Often this type of diet, one high in processed foods, refined carbohydrates and sugar, and poor fat choices, is just asking the body to become compromised.

Poor digestion leads to poor nutrient absorption, leading to nutritional deficiencies and imbalances; poor hormone production, leading to weight gain, PMS, low-testosterone; leaky gut which leads to autoimmune disease and inflammation throughout the body; digestive distress such as the rancidity of fats, fermentation of carbs, and putrefying proteins; blockage of the detoxification pathways through slow moving stool (aka constipation, aka why you haven’t gone number two in a few days)

 


Why does this matter to me?

Do you care about your weight or if you can’t fit into your favorite pair of pants because you’re bloated? Does autoimmunity run in your family tree or are you concerned about the fact that your toxins are backing up because so is your poo?

THIS IS WHY DIGESTION MATTERS!

Proper digestion ensures our body is receiving and utilizing important fuel! It is processing and breaking down our food from the moment we begin to sit down and think about it! Literally!

If you care about absorbing all the precious vitamins, minerals, and macronutrients from your food (especially if you’re investing in local, grass-fed/free-range meats, organic produce, and quality supplemetion ) you want your digestion to be optimum. If not, you’re just putting more of a burden on the body instead of helping it. Poor digestion causes your body to only use a portion of what you’re putting into it and potentially harming the rest of it!

 


How does it work?

This portion is for my fellow geeky people who enjoy knowing why and how things work!

I much prefer to explain this in person, because it’s more fun and more tailored to your specific digestive needs. If you are my client, you’ve likely gotten the hand motions that I love using for explanation. If you aren’t my client yet, don’t worry, I won’t leave you out when the time comes.

Digestion is a north to south process.

Think about it like this:

Brain

Mouth

Belly

Small Intestine

Large Intestine

Toilet

 

Brain: Digestion begins with a parasympathetic state.

Example: SIT and RELAX while eating your meals. Take a moment to breathe, check out your plate of food, be thankful for it, and enjoy.

Don’t: Eat while driving. Eat while upset. Eat when stressed.

 

Mouth: Chewing is the first mechanical breakdown of our food.

Example: Chew until your food is liquid and your liquid is more liquid-y. The breakdown of carbohydrates begins with salivary amylase and by chewing your food. You are also aiding your body in recognizing it’s being fed and helping the more southern processes by doing much of the work for your body.

Don’t: Chew once, Swallow, Inhale Plate (Men, you tend to be the worst at this. It’s not a race 😉 )

 

Belly: The churn and burn.

Example: Your body begins to breakdown and incinerate your food. The stomach increases hydrochloric acid and turns your food into acidic mush. This is where the magic begins to happen. The body is brilliant and is setting you up perfectly for the next phase of digestion: absorption.

Don’t: Let anyone tell you stomach acid is bad for you. It’s not. You need it and it’s important. Also, be careful drinking too much around meals (especially if you don’t produce enough stomach acid.) And you shouldn’t be drinking soda anyway, but if you are, around meal time is especially damaging.

 

S. Intestine: Absorb all the Things

Example: 70% of your nutrients are absorbed in the beginning of the small intestine (duodenum). Your chyme (the fancy word for what your stomach acid created) goes back and forth until you’ve absorbed all that you can. The leading roles in this show are the villi and microvilli. They act as little finger-like projections that soak up all the goodness!

Don’t: This is the point in digestion where things really can start to go south (pun always intended). If the upper part of digestion has been off at any point, this is where it can become critically damaging. Too much for this blog post, but man, it’s fascinating. Side Note and Fun Fact: this is also where my Celiac Disease is located!

L. Intestine: Recycle and Eliminate

Example: the large intestine is a recycling fanatic. It won’t let anything go to waste and will reabsorb anything it can while it has the chance: water, vitamins, bile, etc. We don’t want stool to sit too long though, then things can get a little rough. We also don’t want stool to go through too quickly, then we don’t absorb what we need to!

Don’t: Hold yourself. If you gotta go, you gotta go! I don’t care if it’s out in public or the first time you’re visiting a new boyfriend or girlfriend’s house, act like Elsa and let that crap go! (I’m hilarious today)

 

Toilet: Well, we all know what this means.

Example: Don’t think it’s weird to check your stool. Because it’s not. Your poo has clues! There is so much you can tell about your body by what it expels. I talk about bowel movements on a regular basis so if you have any questions about why yours floats, sinks, or is nonexistent, please, let’s talk nutritional therapy. I’d love to chat.

Don’t: Forget about the squatty potty! If you have difficulty using the bathroom, check out this nifty little invention.


There ya have it, folks! Digestion!

I like to think that digestion is a speciality of mine. I gravitated to it the most while I was in school and I have personal experience in healing leaky gut, putting autoimmunity into remission, and being an *expert* poo interpreter.

If you have any questions or are curious on how nutritional therapy could help you better your digestion or health, please, feel free to email me at naturallykatieblog@gmail.com. I offer free, 15-minute phone/Skype/in-person consultations to see how nutritional therapy can work for you. Don’t hesitate to reach out!

Thank you all again for reading and I hope you have a wonderful Tuesday! Don’t forget to check out my 2 Minute Tuesday over on FaceBook for new tips weekly!

 

 

 

 

Some of these links may be affiliate links where I receive a percentage of the sale. The income from associate links helps to continue my blogging and business efforts. Thank you for supporting me.

Disclaimer: None of this information is intended to diagnose or treat any type of illness or disease. Always consult with your physician before making any decisions regarding your health. 

Most images in my blogs are taken, edited, and owned by me. They are not to be used elsewhere without proper permission.