Integrative Nutrition

The Role of Health Coaches

Have you ever thought about why rates of cancer, heart disease, and other illnesses continue to rise, despite increasing healthcare costs? We tend to normalize illness based on how widespread it is in the United States, but illness is not the normal state of our bodies. Read More


Can My Symptoms Actually Be a Food Intolerance?

Food intolerance or sensitivities can effect you in so many ways. They’re a lot more common than most people think. I'm not talking about immediate allergic reactions that involve an immune response which can be serious and life-threatening.  If you have any allergies, you should steer clear of any traces of foods you are allergic to and speak with your doctor or pharmacist about emergency medication, if necessary. What I'm talking about is an intolerance; meaning that you do not tolerate a specific food very well and it causes immediate or chronic symptoms anywhere in the body. Symptoms can take hours or even days to show themselves and can be located just about anywhere in the body. This is what makes them so tricky to identify.

Symptoms of food intolerances

There are some common food intolerances that have immediate and painful gastrointestinal symptoms, such as lactose intolerance or Celiac disease. These can cause stomach pain, gas, bloating, and/or diarrhea.  Symptoms can start immediately after eating lactose or gluten. Other symptoms may not be linked to foods in an obvious way. Symptoms like:
  • Chronic muscle or joint pain
  • Sweating or increased heart rate or blood pressure
  • Headaches or migraines
  • Exhaustion after a good night's sleep
  • Autoimmune conditions like Hashimoto's or rheumatoid arthritis
  • Rashes or eczema
  • Inability to concentrate or feeling like your brain is "foggy"
  • Shortness of breath
If your body has trouble digesting specific foods, it can affect your hormones, metabolism, or cause inflammation and result in any of the symptoms listed above. These can affect any part of the body, not just your gastrointestinal system.  

How to prevent food intoleranceGF DF badge

The main thing you can do is to figure out which foods or drinks you may be reacting to and stop ingesting them. The best way to identify your food or drink triggers is to eliminate them for three full weeks and monitor your symptoms. If things get better, then you need to decide whether it's worth it to stop ingesting them or if you want to slowly introduce them back one at a time while still looking out to see if/when symptoms return.  

Start Here: Two common food intolerances

Here are two of the most common triggers of food intolerance:
  • Lactose (in dairy - eliminate altogether, or look for a "lactose-free" label - try nut or coconut milk instead).
  • Gluten (in wheat, rye, and other common grains - look for a "gluten-free" label - try gluten-free grains like rice, quinoa & oats).
This is by no means a complete list, but it's a good place to start. Lactose intolerance is thought to affect up to 75% of people, while non-celiac gluten sensitivity can affect up to 13% of people. If you can eliminate all traces of lactose and gluten for three weeks, it can confirm whether either or both of these are a source of your symptoms. Yes, dairy and grains are a part of many government-recommended food guidelines. However, you can get all of the nutrients you need if you focus on replacing them with nutrient-dense foods. A reliable way to monitor how you feel after eating certain foods is to track it (check out the food diary/journal download below).  After every meal or snack, write down the foods you ate and any symptoms so you can more easily spot trends. Click here to download a free copy of my Weekly Diet Diary/Food Journal to help you monitor your symptoms. As mentioned earlier, symptoms may not start immediately following a meal. You may find, for example, that you wake up with a headache the morning after eating bananas. You might be surprised what links you can find when you track your food and symptoms! When in doubt, ask the server in a restaurant about hidden ingredients, read labels on sauces/packaged foods, or consider cooking at home from scratch (its the best way to monitor how you are feeling). IMPORTANT NOTE: When you eliminate something, make sure it's not hiding in other foods or the whole point of eliminating it for a few weeks is lost. Restaurant food, packaged foods, and sauces or dressings are notorious for adding ingredients that you'd never think are there. You know that sugar hides in almost everything, but did you also know that wheat is often added to processed meats and soy sauce? Even lactose can even be found in some medications or supplements! It's really important to read the ingredient labels. If you are unsure of any ingredients.   What if it doesn’t work? If eliminating these two common food intolerances doesn’t work, then you can go one step further to eliminate all dairy (even lactose-free) and all grains (even gluten-free) for three weeks. You may need to see a qualified healthcare practitioner for help, and that's ok. I don't want you to continue suffering if you don't need to!     Recipe (dairy-free milk): Homemade Nut/Seed Milk Makes 3 cupsalmond milk
  • ½ cup raw nuts/seeds (almonds, walnuts, pecans, pumpkin seeds, or sesame seeds)
  • 2 cups water
  • ¼ teaspoon vanilla extract (optional)
  1. Soak nuts/seeds for about 8 hours (optional, but recommended).
  2. Dump soaking water & rinse nuts/seeds.
  3. Add soaked nuts/seeds and 2 cups water to a high-speed blender and blend on high for about one minute until very smooth.
  4. Strain through a small mesh sieve with 2 layers of cheesecloth. Squeeze if necessary.
Serve & enjoy! Tip: You can double the recipe and store the milk in an airtight container in the fridge for up to 7 days.   References:

Integrative Nutrition

Take the Breakfast Experiment

In the world of modern nutrition, almost everyone is on one diet or another, and people dwell on fats, proteins, and lists of “good” and “bad” foods. Low fat, low carb, Paleo, vegan, Atkins…. Read More


Best Breakfast Foods to Support Menopause

During menopause women tend to gain weight.  While this isn't great, it is pretty common. Here are two reasons why women gain weight during menopause.
  • Reason #1: Reduced muscle mass. Muscle mass uses energy (burns calories) so when we have less of it, the body burns less energy leading to weight gain. Unfortunately, this weight gain may appear as increased belly fat.
  • Reason #2: Feel hungrier. During menopause, there is an increase in the hunger hormone ghrelin.  With an increase in this hormone comes the tendency to feel hungrier.  Menopause also decreases the satiety hormone leptin, which helps us feel full after eating. More ghrelin and less leptin leads to increased hunger and a decreased feeling of that’s a problem!

What does all of this have to do with breakfast?

Eating the right type of breakfast has been shown to help maintain muscle mass, balance levels of leptin and ghrelin, aid weight loss and maintain that lower weight.  

What makes a food optimal for breakfast in menopause?

Foods that help to increase metabolic rate, fill you up, and keep you feeling fuller longer. Let's have a look at the characteristics of these optimal foods.  


Make sure to get protein in the morning as eating protein is critical for women in menopause. Protein helps to slightly increase metabolism and give your muscles the amino acids they need to stay strong.  Protein also helps keep you feeling fuller longer which is great to try to offset that hunger hormone ghrelin. It also helps to reduce bone loss that can happen very fast during this time. Which foods are high in protein?
  • Meat and poultry
  • Fish and shellfish
  • Eggs
  • Beans and lentils
  • Nuts and seeds (contain more fat than protein but still a great source of amino acids)
Read on and check out the great breakfast recipe at the end of this blog to try tomorrow morning.  


Fiber is very important to help stabilize your blood sugars to reduce cravings.  The reason this is particularly important in menopause is because the risk of diabetes and heart disease increases after menopause due to an accumulation of visceral fat in the abdomen.  (Yes, I'm talking about the infamous “belly fat”). Also, did you know that certain fibers you eat actually feed your friendly gut microbes?  The ones that help you digest food and even make certain nutrients for you. Which foods are high in fiber? Here are just a few of the items you could add to your diet to increase fiber intake.
  • Vegetables (squash, peas, sweet potato, artichokes, collard greens, pumpkin, parsnips, Brussels sprouts etc.)
  • Fruit (pears, avocados, blueberries, raspberries, blackberries etc.)
  • Nuts (almonds, pistachios, macadamia, hazelnuts, pecans, Brazil nuts, walnuts, dried coconut etc.)
  • Seeds (sesame, sunflower, pumpkin, chia, flax etc.)
  • Gluten-free grains (oat, quinoa, wild rice etc.)
  • Beans and lentils


What are optimal foods for breakfast in menopause?  Ones that give you protein and fiber.   Bonus Recipe: Maca Power Porridge (Vegan) Maca is a turnip that grows high in the Andean mountains. It is well known for its endocrine balancing properties. I have consistently witnessed people reduce and in many cases even eliminate hot flashes by just adding Maca to their diet. Personally, I went from taking a tablespoon daily to now only taking 1/2 teaspoon a week to manage my hot flashes. This recipe is high in vegan sources of protein and fiber as well is rich in Omega-3's which are also helpful for reducing hot flashes and inflammation.Maca
  • 3-5 tablespoons chia seed
  • 2 tablespoon hemp seed
  • 1 tablespoon chopped walnuts*
  • 1 tablespoon raw cacao
  • 1 tablespoon goji berries
  • 1 tablespoon coconut oil
  • 1 teaspoon maca powder
  • honey to taste
  • 1 cup hot water
  1. Place all ingredients into a bowl
  2. Pour water over ingredients
  3. Stir until combined
  4. Let sit for about 3 min
  5. Enjoy
*optional ingredients: sunflower seeds, oats, toasted buckwheat, ground flax, pumpkin seed; if you use more than 3 tablespoon of chia,  stir in more water. For ALL the benefits of Maca or to order from the same source I use, check out The Maca Team.   References: