Hi, I’m Heidi, Functional Wellness Coach and Author… Are you 40+ and feeling like your body has let you down? Struggling with low energy, brain fog, bloating, insomnia, weight gain, eczema and other skin issues, or chronic aches and pains? Have you been to doctor after doctor only to be told it’s all in your head? Are you too young to feel this damn old? Then you’ve come to the right place!

Did you know these are NOT actually normal signs of aging? This is your body giving you clear warning signals that something is out of balance. And I can help you to get back in balance…

With so many specialists and “a pill for every ill”, WHO is looking at your WHOLE health picture? I’ve been there, and I can relate. That’s why I became a Functional Wellness Coach. I’m passionate about helping women 40+, who have already tried everything under the sun, to feel FANTASTIC again. Learn More

Check Out My Latest Articles…

Why Care About Vitamin D Deficiency?

| Health, Vitamins + Minerals | Tagged | 8 Comments

Why Care About Vitamin D Deficiency? https://www.thorne.com/products/dp/d-10-000

Updated from original post dated: September 30, 2014

Why has Vitamin D Deficiency been in the news and all over the web lately, and why should you care? For starters, according to a recent study published in the journal Nature, “Vitamin D deficiency markedly increases the chance of having severe disease after infection with SARS Cov-2 [COVID-19]. The intensity of inflammatory response is also higher in vitamin D deficient COVID-19 patients. This all translates to increase morbidity and mortality in COVID-19 patients who are deficient in vitamin D.”(1)(2) No bueno!

And that’s just the most current tip of the iceberg when it comes to vitamin D deficiency. Besides rickets, vitamin D deficiency has also been implicated in a wide variety of ailments ranging from enhanced intestinal permeability (a.k.a. Leaky Gut), osteopenia, and osteoporosis, to autoimmune conditions, Parkinson’s, and cancer. So as you can see, vitamin D is a VERY important nutrient.

So could you have Vitamin D Deficiency? How can you find out? And how can you safely supplement if you’re deficient? Let’s find out…
…continue reading Why Care About Vitamin D Deficiency?

Are You Eating Enough Fruits & Veggies?

| Nutrition, Vitamins + Minerals, Wellness | Tagged , | Comment

Are you eating enough fruits and veggies

Are you eating enough fruits and veggies? If you’re like most Americans the answer is likely “no”. Recent data from the Center for Disease Control (CDC) indicates that just 1-in-10 American adults are eating enough fruits and veggies.(1) That means 90% of us are not getting enough fruits and veggies every day. Our children are equally deficient. And BIPOC communities are faring far worse.(2)

So what is the recommended amount of daily fruits and veggies anyway? The USDA’s “recommended amount” is 5 to 9 half-cup servings of fruits and veggies a day. But that is the bare minimum to survive, not to thrive. If you’re going for optimal health instead of the bare minimum, according to research shared in Dr. Mark Hyman’s book Food Fix (which I highly recommend reading!), you’ll want to eat 13 to 15 half-cup servings of fruits and veggies—in a wide range of colors—each day. And athletes need to eat even more. Wow! That’s a LOT. Especially when, ironically, only 2% of all agricultural land in the US is now used for growing fruits and vegetables.

Even as a functional medicine health coach, who eats pretty clean and healthy, I know I generally don’t eat 13 to 15 servings of fruits and veggies a day. How about you? It’s hard to wrap our heads around how much that really is. So let’s break it down a few different ways.

…continue reading Are You Eating Enough Fruits & Veggies?

Healthy Holiday Treats!

| Desserts, GF Recipes, Gluten Free | Comment

healthy holiday treats

Who doesn’t love healthy holiday treats, right? I strive to live by the 90/10 rule, meaning 90% of the time I eat as clean and healthy as I can, but that doesn’t mean deprivation. We eat amazingly delicious healthy meals. And 10% of the time I eat whatever I want! Does that surprise you? The more surprising thing to me is that because I read labels to know WHAT is in things—and because I know what those ingredients actually DO to my body—I don’t even want some of the things I used to crave.

Seriously, my list of fav “treats” used to include Skittles and Jolly Ranchers (full of artificial coloring/flavoring, and high fructose corn syrup), Red Vines (full of wheat/gluten, artificial coloring/flavoring plus high fructose corn syrup), Berry Pop-Tarts (again wheat/gluten, high fructose corn syrup, artificial coloring/flavoring), you get the point… Even though I used to love and crave those foods, today you likely couldn’t pay me to eat them. As the saying goes, “once you know, you can’t unknow.” And, “when you know better, you do better.” And since I KNOW what those ingredients do to my body (ie: cause inflammation, excess body fat, and brain fog just to name a few), it’s definitely NOT a treat for me to harm my one and only body.

So I opt for healthy holiday treats instead. And I’m sharing a few of my fav recipes with you here. These healthy holiday treats fall into my 10% rule. And they are mostly “healthy” although they do contain a bit of organic coconut sugar, maple syrup, or molasses. But they also contain other healthy ingredients, like cocoa powder (an amazing antioxidant and also a good source of magnesium), almonds (rich in magnesium and healthy fats), coconut oil (a great healthy fat), pomegranate seeds (among the highest antioxidants of any fruit), and pumpkin seeds (full of protein, vitamin K, iron, and zinc), or ginger (immune balancing and anti-inflammatory). Plus, these healthy holiday treats taste SO good, no one will know they are gluten-free, dairy-free, egg-free, and vegan!

Are you ready to try some Dark Chocolate Christmas Bark with pomegranate and pumpkin seeds, or Vegan Dark Chocolate Salted Truffles, or how about a slice of Spicy GF Gingerbread Cake?

…continue reading Healthy Holiday Treats!

Book Review: Missing Microbes

| Book Review, Wellness | Tagged | Comment

Book Review: Missing Microbes by Dr. Martin Blaser, M.D.

What do asthma, Celiac, Crohn’s & Colitis, C-sections, obesity, stomach cancer, and esophageal cancer all have in common? If you or a loved one has dealt with any of these conditions, you will definitely want to read Missing MIcrobes by Dr. Martin Blaser, M.D.

Thanks to COVID, I’ve had a lot more reading time on my hands. And I love to share books I think my readers would enjoy. Missing Microbes delves into how the overuse of antibiotics is killing our gut microbiome and fueling our modern plagues. Curiously, it was actually published in 2015, well before COVID. And it’s been sitting on my bookshelf since then. I finally got around to reading it recently. And WOW was I surprised by how much I learned. So I felt compelled to share some of it here. As Dr. Martin Blaser, a research scientist and MD at NYU, explains in Missing Microbes, while antibiotics definitely have their time and place, the overuse of them in our modern-day society has wreaked havoc on our gut microbiome.

…continue reading Book Review: Missing Microbes

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