Hi friends! How are ya today!? Wednesday already? This week is flying. 

It may not seem like it to you, but this week is entirely different for me. 4am wake up calls when I’m used to waking up around 7am, meals prepped the night before when I’m used to spending hours a day playing around in the kitchen, and a solo workout before my body even realizes it’s awake. This might sound like pure misery to you, but it’s exactly what I crave and exactly what I needed in my life right now. 

Anyway, to catch you up on a few things…

So far so good on the new job front! I will be working with three other dietitians who all have 15+ years of experience as a registered dietitian, so I am incredibly excited and humbled to be able to continue my learning from these well-knowledged ladies. I will be in training for the next six weeks and then move into my role as a nutrition consultant right around Christmas time. The people here are wonderful, the location is great and building are beautiful! I couldn’t feel more blessed to have been offered this opportunity. 

Also, you might have already seen over on IG or FB that my first (of many!) article was published on over on All Women Stalk (www.allwomenstalk.com.) and you can check it out here! If you are new to AWS and are interested in easy reads covering everything from health and fitness to money and fashion you really should check out and DL the free app. It is seriously awesome!

But on to other (yummy!) things…

I talk about my love/hate relationship with Greek yogurt quite often over here. While I love that it is an easy, quick and lean source of protein and provides super nutritious probiotics, many of you know that I am not a fan of dairy in general and eat a majority vegan diet. Because of this, I am always searching for ways to amp up my breakfast (and protein intake) without Greek yogurt (which is pretty infrequent).

Enter this delicious dairy-free blueberry vanilla yogurt.

A little bit sweeter and a little less sour than Greek yogurt, this dairy-free yogurt is definitely comparable in texture and satisfaction. This version doesn’t have the same probiotic content of that of Greek yogurt (or any probiotics at all for that matter), but I’ve been doing a little bit of research on how to add them in and will share that recipe once I get it just right! 

Enjoy this dairy-free yogurt along with a bowl of oats or even as a late night snack… in our house, it goes both ways!

Or on top of pink oats! Whatever works, right?!

Dairy-Free Blueberry Vanilla Yogurt

This made two servings for us because we enjoyed it as an accompaniment to our oats. If eating alone, it might only be enough for one (depending on your appetite!)

Ingredients

• 1/3 cup  hemp seeds
• 1/2 frozen banana
• 1/4 cup frozen blueberries
• 1 tbsp coconut oil
• 2 dates
• 1/2 tsp vanilla extract
• 3 tbsp water

1. In a high speed blender combine all ingredients and blend until smooth.
2. Place in the freezer for about 30 minutes to allow texture to firm before serving and enjoying.

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I hope you have a wonderful Wednesday! And also, if you haven’t already, don’t forget to join in on the giveaway for a free AquaTally reusable cup that ends on Friday at midnight.

 

Good health!

The post Dairy-free Blueberry Vanilla Yogurt appeared first on The Gypsy Dietitian.

Good morning! How are ya today? Great, I hope. This morning started with a “Drink for Health” Smoothie. And by “Drink for Health” I mean it wasn’t the greatest tasting smoothie that I have ever made but I know it was chalk full of nutrients. I was so happy to return to my VitaMix that I got a little carried away with ingredients The hub is coming down with some sort of cold/congestion so this is my secret way of fighting it. After a few sips a he said was, “Woo. This has a little twang. What did you put in here?” I just smiled and continued writing.

Is my ingredient list safe with you?

In went: greens, unsweetened almond milk, aloe, squeeze of lemon, frozen banana, frozen berries, frozen pineapple, chia seeds, hemp seeds, flax meal, maca powder, ground cayenne pepper, ground turmeric, fresh ginger and a few ice cubes.

Now you know what I’m talking about. So many anti-inflammatory, cold-fighting ingredients!

Speaking of anti-inflammatories, todays post is Part II of the inflammation series.

I know, I know. After Tuesdays “don’t eat this,” “avoid that” post, you’re ready to throw in the towel and say, “Forget it, Ashley. I’m doomed. Those are all of my favorite foods.” Not so! Let’s take a look at a few foods you can add to your diet in order to fight inflammation. Remember chronic inflammation is linked to all of the following diseases: rheumatoid arthritis, Irritable Bowel Diseases (diverticulosis and Crohn’s disease), some kidney diseases, chronic skin problems, and cardiovascular disease. This is why it is so important that we choose the foods listed below over the foods listed on Tuesday.

Foods that Fight Inflammation

1. Fruits

High in vitamins, minerals, antioxidants, and phytochemicals. Berries are great when it comes to inflammation; try to get a variety of colors!

2. Vegetables

Also high in vitamins, minerals, antioxidants and phytochemicals. When it comes to inflammation think dark green leafy veggies, celery and cruciferous veggies. 

3. Herbs

A few herbs known for their anti-inflammatory properties include curry, cayenne, turmeric, ginger, cinnamon, basil, thyme, oregano and thyme. Add them to your meals whenever possible (or smoothies if your feeling crazy ).

4. Omega-3s

Where to find them? Oily fish (think salmon, herring, trout), walnuts, flax meal, chia seed, algae (spirullina!), olive oil and canola oil. Omega-3s are known to suppress the release of the particular proteins (cytokines) that trigger inflammation.

5. Nuts

Nuts too are nutritional powerhouses when it comes to fighting inflammation. What kind of nuts to include? Almonds, walnuts, and pecans are all great to include in your anti-inflammatory diet.

5. Whole grains

Think oats, brown rice, quinoa and barley among many others. These are high in fiber as well as other nutrients known to fight inflammation.

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See there is still a lot we can eat, helping our bodies and not harming them!

I’m off to the gym and then to run some errands to get ready for a wedding weekend ahead! Have a great Thursday – one more day!

Good health!

The post Foods that Fight Inflammation – Part II appeared first on The Gypsy Dietitian.

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Today’s TOTW (Tip of the Week) is short and to the point. No beating around the bush here. Avoid foods that contain the following items in your quest toward clean eating and thriving health:

1. Processed sugar, including but not limited to sugar-laden beverages like juice and soda, candy, high sugar granola bars and cereals, etc. (I’m not talking about natural sugars here, i.e. fruit).
2. White four, including but not limited to processed grain based foods such as sugary cereals, chips, crackers, white pasta, white bread, etc.
3. Artificial sugars, including but not limited to diet sodas and diet teas, sugar substitute packets, etc. (Check your labels. These are often hidden in many of our favorite foods.)
4. Saturated fat, most commonly found in animal based products (fat from milk, yogurt, cheese, marbling in meat, etc.)
5. Trans fat, manmade fat found commonly in cakes, pastries, crackers, cookies, fried foods etc.

Usually I’m a fan of the word limit instead of avoid, but when it comes to these things, truly, there is no room for them in the diet. Focus on the foods and food products that provide your body with the nutrition it needs to fuel your go-getter lifestyle, not the foods that encourage the development of disease!

Have a great Tuesday!

Good health!

The post TOTW Tuesday: Top Five Things To Avoid appeared first on The Gypsy Dietitian.

Well, hello there! It’s almost the weekend yet again! And more importantly, it’s the LAST DAY OF SCHOOL! Two more finals and I am finished! Yippeeee! Ready to let the summer roll!

In honor of Mother’s Day quickly approaching, I have some great news to share with you today.

As most of you know or have read, about two years ago my mother was diagnosed with Rheumatoid Arthritis (inflammation and swelling of the joints).  This was especially hard because of the immediate effects that this crippling disease had on my more than active mother.  She’s always been unstoppable, that was until this disease entered her life…but only for a short while.  The fall after my mother’s summer diagnosis is when I returned to school in order to become an RD. God’s plans and timing are always perfect.

To me, nutrition is involved in nearly every disease, and should 100% be included in almost every care plan.  On the other hand, apparently the RA doctors have split down the middle regarding the effects nutrition has on the disease.  I don’t quite understand those on the other side other than the fact that little money will be made when someone uses nutrition to cure or lessen the effects disease rather than expensive medications.  It’s sad if that’s where this country really stands: allowing our people to die from a disease that could be stopped a because of the dollar bill.  But, unfortunately I wouldn’t doubt it looking at the food that our own UDSA/FDA encourage us to eat (dairy, processed foods, antibiotic treated meat, etc).

My mom sided with me and a few other doctors, leaning on nutrition to pull her through this disease.  While she does take her prescribed medication, my mom eats a mostly vegan, gluten-free diet too (both pro-inflammatories in the body).  Is this easy for her? Absolutely not but in order to prevent the disease from progressing and to subside some of the pain, this lifestyle is more than worth it.

On to the good news…

Guess what friends!? My mom had her biannual doctors appointment yesterday to go over her lab values and review the state of the disease and found out that the progression has stopped! She was given the 12-biomarker test of RA Disease Activity and scored a 96 out of 100 points! Showing that there has been very little activity among the disease. Although the disease is still prevalent, it isn’t worsening. That is such awesome news! Because of her proactive choices and discipline, she is showing RA who is boss rather than letting it defeat her.

My mom cooks the most beautiful vegan meals for my family every night and rather than thinking about the foods that she can’t have, she has added so many new, highly nutritious things that she might not have tried before.

If that’s not inspiration, I don’t know what is!  By taking care of our health and taking preventive action, we can choose our destiny rather than disease.

Happy almost Mother’s Day to my amazing mother! I am beyond blessed to have such a driven woman to look up to everyday.

Have a wonderful day!

Good health!

The post Happy Mother’s Day! appeared first on The Gypsy Dietitian.

Healthy eating is not a disease, I repeat, healthy eating is not a disease, in fact, it may just cure your disease.

I cannot tell you the number of times people have treated me like I have an illness or problem because I choose to eat healthy.  “Ashley, can you eat this?” or “Are you allowed to have that?”  I can eat and can have, with the exception of dairy products, anything I want! But what most people consider food, I consider science.  No, I don’t eat packaged, processed chemicals, but it’s a personal decision, not because of some impaling illness that I’m trying to cure.

The other day I was going to the grocery store and of course, Cameron (my 12 year old sister) added a few things to the list as I was leaving, like any kid would do:  Strawberry Frosted Mini Wheats, Special K Fruit Crisp Bars, and and the bottom of my list she printed, “Sprite, PLEASEEEE!”  Girl knows me too well, yeah right, the “please” in this case does nothing.

I was going to Publix instead of Whole Foods that day, so I went with the intentions of finding something similar to what she wanted, just without all of the chemicals, ADHD inducing dyes, preservatives, etc.  Yes, she was going to complain once I got home, but I’ll listen to it because I know the trade off would be worth it.

If I were going to Whole Foods I know they wouldn’t even sell that crap, but Publix often sells the crap and the good stuff too.  Unfortunately, they didn’t have anything comparable so I had to FORCE myself to buy the terrible food that my little sister requested.  It literally killed me to support companies that are truly hurting kids more than helping them. My dog, Boss, eats a healthier breakfast than Strawberry Frosted Mini Wheats, literally.

Now, as far as the “Sprite, PLEASE!!!!” comment… no way.  There is no way I would harm my sister that much, even though she doesn’t understand, one day she will.

Cameron is my work in progress; it’s hard to stop a kid from being a kid, but I want to expand her knowledge as much as possible while I am home.  She went with me to Whole Foods on Tuesday and loved it.  She got a clean smoothie made with all of the right ingredients; it’s things like this that truly make me happy.  She even tried a sample shot of Wheat Grass.  This is why I know I’ll love working in the Nutrition field;  I can help others make simple decisions that will really change their lives.

Cameron once said to me, “What can I do? I have no energy.” I told her to drink a lot of water.  “Water?,” she said. “Water has nothing in it.”  Exactly.  Before there were billion dollar companies trying to steal your money on energy drinks, God gave us water.  A few hours later, she came to me and said, “I did what you said and drank water and it really did work!?”  Slowly but surely she’s learning and hopefully helping her friends too.

I am so lucky, glad, blessed, etc. that my mom and dad “get” it.  They understand.  They will spend the extra money on organic foods because it’s worth it.  Life would be really difficult if they didn’t, especially since we are living with them right now.  My mom cooks clean, enjoys organic meats, and doesn’t treat us like we have a problem for wanting to eat clean, healthy foods.

Dustin’s parents “get” it too.  Recently we went to the beach with them and Dustin’s mom came to me and said, “This was the first time I’ve ever lost weight on vacation.  It’s because you’re teaching me how to eat healthy.” See people can enjoy life, enjoy vacation and not sabotage themselves with the chemicals (some call it food) America in now mass producing.

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