Bone Broth, Recipes

Butternut Squash Sauce

This recipe was a big hit at the winter markets a a few months ago! While squash is typically seen as more of a fall food, they are actually seasonal in the Mid-West in late summer (which is right around the corner!).

This is a dairy free sauce that even the dairy lovers couldn’t believe was free of dairy! However, I do provide dairy options for those who don’t have the non-dairy supplies at home.

This “sauce” could easily be made as a soup as well. You can thicken or thin the puree to your liking – just by adjusting the amount of bone broth you add to it. Try it over noodles, rice, veggies, or top with fresh basil and eat as a soup!

It doesn’t get more versatile or easy and nutrient dense! Use the link below to download the recipe!

If you are struggling with your health and nutrition goals and need suppport – reach out! As a NTP with deeper training in GI and Hormone health, I can help support you in your journey.

Click HERE to book a free Discovery Call Today!


Don’t Try That Detox Until You Do This First!

We have all been there, you are feeling like garbage, you have low energy and can’t focus and you just want to feel good again! Then you hear someone talking about this detox program they are doing, and they feel amazing and you want to feel amazing too, so you jump in headfirst. You feel great at the start of the detox and then towards the middle…well, you think you might actually feel worse!

Unfortunately, if you don’t support your body foundationally before starting a detox, you could actually do more harm than good. This starts with getting your body into a parasympathetic state. And this is where I talk about blood sugar balance again! Detoxification is final downstream consequence of chronically high blood sugar that I’m going to discuss. Remember that roller coaster analogy that I used the last time? This stress and subsequent cortisol release actually create a buildup of free radicals as well as a general catabolic state; where the nutrients that are needed for detoxification, are used up in response to the higher stress demand. This makes these nutrients unavailable to help aid in Phase 2 detoxification. By properly supporting your body foundationally though proper blood sugar regulation, you ensure that your elimination pathways are open to allow for detoxification (clearing) of the damaged cells.

Photo by Dominik Martin on Unsplash

Let’s discuss the two phases of detoxification. In Phase 1 toxins are broken down into intermediate metabolites in order to make the toxins water-soluble in order for them to enter into phase 2. This is where most detox efforts go right. Maybe you’re eating detox supporting greens, eating less or perhaps even doing a little intermittent fasting. And this is where, at first, you feel great. But then all of these intermediates build up and many are actually more toxic than the initial toxin load. But your body is struggling because it needs Phase 2 support, and it cannot clear the toxins out of your body. This is when you might get side effects like headaches, fatigue, mood dysregulation, or even feel physically sick as if you had a virus.

Phase 2 is all about conjugation or binding of toxins to enzymes which will help carry the toxins thorough the various detox pathways (there are 6) and out of the body via bile, urine or feces. Of the 6 pathways, sulfation is typically the weakest in most people since alcohol, excessive exercise and chronic disease can deplete glutathione in the blood which is a critical antioxidant needed for clearing free radicals and heavy metals though the sulfation pathway. So, lifestyle factors and diet are big here for supporting the sulfation pathway. In addition, you should be sure to properly hydrate in order to support the kidneys efforts to flush toxins via the urine.

To support Phase 1 and Phase 2 detoxification we can do the following:
· Support the detoxification system by eating a nutrient dense, whole food diet
· Support the liver by eating macronutrient balanced meals which keep the blood sugar roller coaster minimal since the cortisol spikes will stress the liver
· Consume foods high in B vitamins B6 and B2 (riboflavin) which are needed to support liver enzyme functions as well as detox enzymes (cytochromes P450)
· Consume high quality protein from well-sourced eggs, fish, meat which nourishes the amino acid and sulfation pathways
· Consume fresh fruit and veggies (organic when possible), particularly sulfur-containing cruciferous veggies (broccoli, cauliflower, kale, etc.) to support Phase 2 activity

Photo by Josh Bean on Unsplash

Food list to support detox:
· Wild caught fish, grass-fed beef and pastured poultry, eggs and pork
· Organic low glycemic fruits (berries are great low glycemic fruits)
· Organic cruciferous veggies – broccoli, cauliflower, kale, cabbage, brussels sprouts
· Organic colorful veggies – bell peppers (orange/yellow/red), sweet potatoes, squash of all kinds, carrots, spinach, lettuces, etc.

Notice that this list does not include juice-only or raw vegan protocols. All you need is to bulk up on nourishing whole foods in the right ratios! And protein is super important, so don’t leave out the meat! Without proper amino acids (from protein sources) you will lack the Phase 2 pathways to clear the toxins you have just released. If all of this is on point, then you might play around with some intermittent fasting and see how that feels; however, start slow (12 hr fast) and pay close attention to what your body is telling you. Back off immediately if it doesn’t feel good or if you feel like biting someone’s head off and for women, avoid doing longer fasts (>16 hours) more than once a week. Try eating meat and veggies only (no grains) for 2- 4 weeks and try to make it a habit to cycle into again every 4-6 months.

If you still don’t know where to begin, reach out! This is where an NTP can help support you and guide ways to make healthy swaps and support you in your journey. You might also need strategic supplemental support along the way based on your bio-individual needs. Click HERE to book a free Discovery Call Today!


Still Struggling with your New Year’s Goals?

I promise I’m working on a new recipe post and its coming soon! But Im just taking a minute to promote my Nutritional Therapy Practicioner (NTP) services. 🙂 Last year I was certified through the Nutritional Therapy Association as an NTP and have slowly been taking on 1-on-1 clients. It is something I truly enjoy!

If you are feeling sluggish or less energetic than you used to…you get moody when you don’t eat every 2-3 hours, or you are you struggling to get through your workouts and/or recover from them…let’s talk! As a former semi-pro cyclist, and someone who has struggled as well, I feel your pain! But trust me when I say, its possible to feel optimal again!

female cyclists
Photo by Coen van de Broek on Unsplash

I use a whole-food based approach to wellness and work with clients to find the root cause of their struggles and find a bio-individualized solution. I spend hours (literally) digging into your health history, current symptoms, nutrition gaps, and supplement needs. I can make supplement recommendations and I always check counter-indications for any medications or health conditions. We deep dive and collaborate to identify short-term goals to slowly step you into your long-term goals. Here is what my process looks like for the “Performance Package” which I recommend for the best deep dive to set you up for long-term success!

  • I send you a detailed Health History Questionnaire, Nutritional Assessment Questionnaire, and 7-day Food and Mood Journal to fill out.
  • We schedule a 1-on-1 virtual 90-minute meeting to review any questions I have on your paperwork. During this call we also collaborate on long- and short-term goal creation.
  • After the meeting I send a detailed recommendation form that lists the agreed upon steps to reach your short-term goals. I include resources for any products we discuss and/or recipes and food recommendations as well as any lifestyle recommendations.
  • If desired, I also make supplement recommendations.
  • I provide ongoing email/text support and accountability. I usually touch base once a week to make sure you have the tools to keep you on track.
  • Every 4 weeks we will meet for 45 mins to review how you are doing and add more/different short-term goals to keep you moving forward!

I am currently running a promotion of 50% off for the next 3 clients through the end of March 2021! See all of the details on my Work With Me page. But here is a quick summary of offerings. If you don’t see a package that is right for you, please reach out so we can find something that works better for your needs!