Is Sunscreen A MUST??

I think it goes without saying that sun damage can be a cause of cancer. What isn’t said often enough is what’s in some sunscreens might also cause cancer. In other words, some of the chemical ingredients in sunscreen might be doing more damage than the sun. Ugh. (facepalm)

We can’t win. Or can we?

It’s important to know what’s in your sunscreen. There are so many chemicals in various sunscreen products. I always recommend considering more natural ingredients. It’s also important to have a bag full of tricks to keep your skin safe in the sun, and you might not even need to use sunscreen. (Gasp) WHAT? Am I for real? HAHA. I know, I know, that goes against EVERYTHING. You’re thinking Katie has definitely lost it… but hear me out. I’m not saying never, and I’m not saying always.

I try NOT to use sunscreen for my family. Yup, I said it. If I can avoid sunscreen, I do. How?

I work around the sun, I wear hats, I wear lightweight clothing, I wear sunglasses, and I change where I sit and if I face the sun depending on the time of day and the amount of time I’m going to be spending in the sun. I want to get a healthy amount of sun but I don’t want to get too much. Sunshine is the best source of Vitamin D there is! And, it’s free!

I read a great article today about how Vitamin D boosts the immune system. That’s super important, and summertime is a great time to get those vitamin D levels up naturally. 

When I do use sunscreen, I buy mineral-based products. I have fun with the zinc. Remember those days of white noses at the beach when we were growing up? (Ah, the nostalgia.)  And, guess what? Using zinc topically is a great way to get a little extra zinc, another way to help boost our immune system. WIN! 

One of my secret weapons to check out the ingredients and see reviews for the products I use is EWG’s Guide to Sunscreens and Research.  It has all kinds of summertime sunshine safety information. 

Here are a few simple rules to follow when you spend time in the sun:

    • Apply and reapply sunscreen if you’re out in the sun all day.
    • USE A NON-TOXIC SUNSCREEN, Zinc based products are my fave.
    • Put on a hat with a big brim.
    • Children under 6 months are not supposed to use sunscreen, so, keep them in the shade.
    • Avoid the sun between 10a-2p (this is when the sun is the strongest)
    • Cover up with clothing.
    • Keep in mind that young children put everything in their mouth, so don’t put sunscreen on their hands.
    • Remember that even under an umbrella at the beach or pool, the sun reflects off the sand and the water, you still need to apply and reapply.
    • Put sunglasses on children as early as the will tolerate them, the sun causes cataracts. 
    • If your child takes medication, make sure this doesn’t make them more sensitive to the sun. (i.e. tetracycline).
    • Stay hydrated!

So, with those little tidbits of information, I hope you find creative ways to get outside to enjoy the sun and boost your immune system. I hope you all have a fun and safe summer!

As always,  Enjoy the Journey, friends

Sweet Summertime

Podcasts

Click image to listen to this episode

Talk about stepping out of your comfort zone! But I did… Yay, me!! DO NOT, I repeat… DO NOT let anxiety and fear stop you from doing the things you know you’re meant to do!

DO ALL THE THINGS!!!

Recently, I was invited to join a new friend on some of her podcasts. I’m all about sharing health and wellness info, but hearing my voice on a podcast that can be heard all over the world… WHOA! Who am I?!? Exciting stuff!! I want to make sure you can find all my guest appearances in one place, so here ya go…

I first joined Alexa on The Alexa Z Show, Meditation Motivation in January. Alexa invited my colleague, Danielle McDevitt, MD, and I to discuss Integrative Medicine and What It Really Is. We talked about chronic inflammation, all the ways it can affect the body and lead to that infamous “fight or flight” response. We made sure to mention a few ways to change that “fight or flight” back to “rest and digest”. Important Stuff! We had a blast doing the first one, so decided to do a few more.

Our second episode is about ADHD and Anxiety in our Youth. If you’ve been following me for a while, you know this is a topic that is close to home for my family. Alexa and I dig into the topic of neuroinflammation, discuss neurotransmitter function, and how they each play a role in the disease process. We talk about some of the root causes of neuroinflammation, and how that inflammation can lead to other diseases. The most important part- we talk about how you can change things! Change your health, change your life. Change your life, change your health. Enter meditation and other integrative therapies. If you want to read more about neuroinflammation, I wrote Is it Really ADHD? to address that very topic.

One of the most important bits of info I can share with you is a quote from our recent podcast, “The genetics you’re born with do not dictate your health, the environment you put those genetics in will dictate your health… that’s a whole new field of science called epigenetics that’s developed over the last 20 years and it’s fascinating!” ~KPTolley

In our next episode, we plan to discuss Lyme Disease. Lyme Disease is pretty controversial nowadays. It’s characterized by widespread pain, overwhelming fatigue, and memory issues, along with a list of other problems that disturb almost every system in the body, especially the immune system and nervous system. We’ll discuss symptoms, disease process, diagnostic challenges, treatment challenges and how alternative therapies like meditation play such a big role in the recovery process. Be sure to tune in next month.

If you have any questions about medication or topics that you’d like to hear Alexa and I discuss, please reach out and let us know! If you want to learn more about meditating or you’re looking for a meditation coach, Alexa is your gal!

Be Well!! Kp

Seeing 2020: New Year Newsletter

Happy New Year, Friends!!  

I hope you had a peaceful and joyful holiday! As we approach 2020, I want to share some knowledge and opportunities to expand your Health and Wellness Journey! 


OPPORTUNITY KNOCKS

10 Day Detox: Starting January 1, I will be doing a 10-day detox. What are we detoxing? Sugar, dairy, wheat, stress, etc! This is happening in my virtual support group on Facebook, The Good Vibes Tribe with Katie Pink. If you aren’t in the group, send me a request to join! 


The second opportunity I want to share with you is KT Consulting! I’ve had so many people ask me about 1:1 and/or group health coaching and consulting that I decided it was time to make it a business. Funny how things come to us and we need to figure out how to make them happen. That’s what I’m doing with KT Consulting, aka Kitchen Table Consulting. I’m going to figure it out as I go and hopefully I can help change a few lives along the way. If you are interested in 1:1 Health consulting or in hosting a Health Consulting Roundtable, please let me know! 


I also have a new fitness group starting on January 6. Barre Blend is a new program from Beachbody that is available on Beachbody On Demand. It is a blend of barre, core, and resistance training. I have loved the preview workouts! Barre Blend is a 5 day a week, 8 weeks, 30 min a day program that you can do on your own schedule. If you want to join me for this new fitness program for the New Year, I’d love to have you! If you want to see what it’s all about, you can check out the preview workout!! 

GOOD INFO TO KNOW

I want to share the 2nd article in my Digestive Health Series about Chronic Inflammation. Chronic Inflammation is the root cause of so many disease processes. Learn more about how chronic levels of inflammation can significantly affect your health and well being. If you want to discuss any health issues that may be related to chronic inflammation, please reach out. 
Cold and Flu Info: During Cold and Flu seasons, one of the best ways to avoid germs is handwashing. I know you’ve heard this over and over, but it’s true. The other really important things is boosting your immune system. If you want to know what supplements I use or recommend to boost your immune system, you can find them in my Wellevate Dispensary. If you do find yourself dealing with flu symptoms, before you go to urgent care, try Oscillicoccinum! You can find it in my “Cold and Flu” Protocol on Wellevate. Notice that Tylenol and Motrin are NOT part of my protocol. Tylenol and Motrin reduce natural glutathione levels. Glutathione is one of our body’s #1 antioxidants. Healthy Glutathione levels will help your immune system fight off the flu, maybe even before you know you’re sick. 

*If you choose to use Wellevate, you will need to create a personal account. I created this online supplement website to help decrease the cost of expensive supplements for my friends, family, and clients. You should find the prices on Wellevate to be cheaper than most other options because of the way I have the discounts calculated. I do earn a small profit from sales on this site, thank you for your support. Please let me know if you have any questions about any of the supplements on my protocols. 

RECIPE TIME

Each time you hear from me, I’m going to share something yummy. For the new year, I’m sharing my Detox Soup Recipe. I shared this recipe in The Good Vibes Tribe along with other detox info as we prep for the 10-Day Detox. Detox starts Jan 1! 

I hope 2020 brings you good health, peace and joy, and manageable stress. Manageable stress is one of my phrases for 2020 because stress is always going to happen. We have to actively detox and destress to stay healthy. When we are healthy, we can respond to stressful situations with a calmer mind. When we have a calmer mind, we are able to conquer just about anything. 


Happy New Year, my friends! 
May 2020 be your best year yet! 
Peace and Blessings, Katie 

Detox Soup, Kp Style

The day after Christmas seems like a good time to share my latest, favorite recipe… My Detox Soup! I threw all this together about a month ago and it turned out SO YUMMY!

After taking the last jar out of the freezer and having a taste, I’m ready to make it again. I’m not good at following or creating recipes, but when I create something worth sharing, that’s what I do, and THIS is worth sharing!

The word detox gets thrown around a lot and for good reason. We are exposed to so many different substances on the daily, and our body has to filter all that stuff. By stuff, I mean foods and chemicals, but also pathogens like viruses and bacteria, medications, and alcohol. It’s not just what we eat, it’s also what we’re breathing in, and what we put on our skin. Think about the fumes when you’re pumping gas, or the various scents walking through a department store, those are chemicals (aka toxins) that we ingest and our body has to break all that down and get rid of it all somehow.

Detox is a pretty complex deal physiologically. It involves multiple body systems working together in harmony. The liver, kidneys, immune system, nervous system, digestive system and microbiome, cardiovascular system, methylation and sulfation pathways, and tens of thousands of enzymes function to make it all work like a fine-tuned instrument… but only when we fine-tune it. Hence, the need to detox!

It’s important to note, that any disturbance, dysfunction, genetic SNP (mutation), in any of the above systems slows down detox in various ways; some can be quite significant and lead to life-altering disease processes. That’s info for a later post, so let’s keep going… on to the food.

One way I help my body detox is by changing my nutritional intake to help my body filter all the toxic stuff. That’s why I created this detox soup. I chronic inflammation, gut imbalances, and genetic SNPs that slow down my detox pathways, making it that much more important for me to focus on detox. So I started reading recipes looking for a detox soup. I noticed a theme in most of those recipes using basic holistic nutrition knowledge I already had, and I thought, I can do this!! So I did! And, It’s so tasty, even my picky 17-year-old son loves it. #momwin

What are the essentials for a good Detox Soup?

  • Good quality bone broth – 1 large package (24oz), I’m partial to the frozen varieties, but also like some of the boxed brands. If you have some skills you can make your own. I do both. Brands I use: Kettle & Fire, Bonafide Provisions and The Flavor Chef. I use bone broth for the gut-healing properties.
  • Veggie or chicken broth, 1-2 24 oz. boxes, I usually use both, make sure you buy organic broth that doesn’t have extra fillers like soy, yeast, wheat, etc.
  • Fresh Organic herbs: 2-3 4″ sprigs each of oregano and thyme, 1-2 4″ of rosemary, 4-5 sprigs fresh parsley. You can add whatever your preferences are. I use the above for their anti-inflammatory and immune-boosting qualities.
  • Juice of 1 whole Lemon (excellent for detox)
  • 3-4 cloves Garlic (immune boosting)
  • ~1 tbsp fresh shaved Ginger (good for GI health)
  • 1-2 tsp Black pepper (good for GI health, immune-boosting)
  • 1 tbsp Himalayan salt (good source of minerals, hydrating)
  • 1 tsp Turmeric (anti-inflammatory)
  • 3 Bay Leaves (immune-boosting, anti-inflammatory)
  • Fresh (not frozen) chopped veggies: 2-3 onions, 1 bunch of spring onions, 1stalk of celery, 1 lb. carrots, 6-7 mini sweet peppers (add some of the seeds!), green beans, 5-6 large leaves kale (I like the purplish kale), 1 pack fresh sprouted peas, 1/2 head cabbage, etc. Cruciferous, fibrous, and leafy green veggies are best for added vitamins and minerals as well as detox. **I do not recommend adding veggies w a high carb content (potatoes, corn, etc).

Note: all measurements are estimated, use what works for your taste buds.

I do think it’s important to use organic ingredients. Most of what I buy is organic, but sometimes I just can’t find organic. Sometimes I won’t buy the item (the Dirty Dozen), other times I just get over it and move on. We have to live and can’t be afraid of our food. One of the reasons it’s important to detox is exposure to chemicals. We are exposed to tens of thousands of chemicals on a daily basis, some we have no control over, so it’s important to decrease the chemicals that we are exposed to when given a choice.

Putting it All Together

Get started by adding the broths to a large soup pot turned to medium-high heat.

Add in fresh herbs, lemon, garlic, H. Salt, blk. pepper, ginger, turmeric. While I’m waiting for this to boil, I start the veggies.

Add chopped onions, carrots, celery, peppers, green beans. You want to add veggies that are going to take the longest to cook first, like onions, carrots, celery, green beans.

Once all of the above is combined and boiling, add leafy green veggies. If you’re a newbie to cooking leafy greens like me, here’s what you need to know: DO NOT cook the stems of the kale, rip off the leafy parts in 3″-ish size pieces and rub them together between your palms to soften them before putting them into the soup.

Note: I add filtered water as needed. I purposely avoid using tap water when I made this soup.

Turn to low-medium heat and cover for 20-25 min then simmer for as long as you like. I leave mine on the stove for hours, it smells so good!

There is no right or wrong here, play with it and find what you like. I’d love to know how your soup turns out! Send me a message and let me know what you put in it and how you made it just right for YOU! I can’t wait to hear!

My first try turned out pretty damn good!
Time to try it again!

More info to know: Additional Detox strategies

I’d be amiss if I didn’t share the other ways that I detox and recommend detox for my patients. Myself, my family and/or my patients benefit from these other forms of detox:

  • sweating, move your body, exercise, be active.
  • increase salt intake (Himilayan salt can help regulate BP, consult a medical provider for more information if you have high blood pressure.)
  • increase water intake (100 oz minimum!)
  • increase leafy green/cruciferous veggie intake (Goal to 8-10 servings!)
  • quality sleep (7-8 hrs for adults, more for children/teens)
  • infrared sauna
  • Epsom salt baths
  • Epsom salt foot bath
  • Herbs and Minerals that promote detox. (Always consult a professional for more info.)

Is It Really ADHD?

Is it really ADHD?

What is ADHD? Attention Deficit Hyperactivity Disorder, it’s a term tossed around all the time, but do we really know what it means?

According to the National Institute of Mental Health (NIMH), “Attention-deficit/hyperactivity disorder (ADHD) is a disorder marked by an ongoing pattern of inattention and/or hyperactivity-impulsivity that interferes with functioning or development.” (1)

They go on to describe Inattention as making careless mistakes, difficulty organizing, difficulty sustaining attention and holding conversations, inability to follow through on instructions, being forgetful, and easily distracted. These children are sometimes referred to as the dreamers.

Hyperactivity and Impulsivity are described as difficulty sitting still, excessive talking, interrupting others, inability to wait for one’s turn, and always on the go. These children are going full speed ahead when they are awake.

The confusing thing about ADHD is the ability of these children to hyper-focus. Parents are often confused by a child’s ability for sustained attention on a video game or an activity that they find enjoyable. This is typical of most people but seems exaggerated in those with ADHD symptoms. Because of this “hyper-focus”, many children have a difficult time transitioning.

Do any of these symptoms sound familiar? If you have a young child, they should. They are all part of human development and learning how to interact with the world around us. When these symptoms interfere with one’s ability to interact with daily activities and tasks it’s time to look deeper.

As a child grows from toddler to school age they learn to be more attentive, they model behaviors that they see in their environment. What we say has much less impact on our children than how we act.

All kids mature at different rates. Some kids are more active than others, perfectly acceptable; we should all embrace our uniqueness. What isn’t acceptable is when the symptoms of ADHD interfere with the ability to learn, enjoy social relationships and interfere with developing skills necessary for living day to day.  

If you recognize these symptoms in your child, does it mean he has ADHD?

If your child’s teacher reports some of these symptoms in your child, does that mean she has ADHD? No. It means your child’s brain needs support. It means there is deregulation in the nervous system, a neurochemical imbalance. It means that we need to figure out what is causing the symptoms.

Do we or don’t we medicate?

In the short term, medication might be the answer for some children. I will address medication and other treatment options in a future article. A treatment plan should be individualized to each child’s situation and include a thorough evaluation.

Long-term, medication can do more harm than good for most children. The answers aren’t black and white, there should not be one protocol for ADHD treatment. ADHD symptoms are telling us something, ADHD symptoms are the body’s way of telling us there is a level of Neuro-inflammation that needs to be addressed.

So, what’s Neuro-inflammation?

Neuro= brain, Inflammation = an immune response to an irritant (2)

“Inflammatory responses that are centralized within the brain and spinal cord are generally referred to as “neuroinflammatory”. Aspects of neuroinflammation vary within the context of disease, injury, infection or stress. The context, course, and duration of these inflammatory responses are all critical aspects in the understanding of these processes and their corresponding physiological, biochemical and behavioral consequences.” (3)

Neuroinflammation can be caused by a variety of irritants, germs, chemicals, toxins, etc. These irritants can cause lots of damage to the body if they go undetected. This is why it’s important to recognize symptoms of neuroinflammation and then look for the inflammatory agent.

Helping decrease symptoms is important. Looking for the cause of the symptoms help decrease the risk of further complications from an inflamed nervous system. Continued chronic inflammation will lead to further disease processes in the body. The ADHD symptoms are just the beginning of a chronic illness cascade for many people.

I’ve worked with a lot of kids with ADHD, and most of them are really great kids. They aren’t lazy, they aren’t stupid, they aren’t purposefully defiant… they are misunderstood.

Most of the kids I’ve worked with have tried multiple medications and still don’t have the relief of symptoms they were expecting. This makes treatment that much more difficult. Kids start to think something is wrong with them. If the medicine doesn’t work, it must be their fault. They want to do better, but their brain won’t do what they need it to do. They get depressed, they feel anxious, and a vicious cycle begins.

I think we are looking at ADHD all wrong… ADHD is not a definitive diagnosis that needs medication to help with focus and attention; ADHD is a group of symptoms telling us that the brain needs support because something is wrong. WHAT? That’s where the investigation begins.

How do we figure out the triggers?

There are ways to look at the inflammatory response the body is having, along with how that is affecting immune function and other bodily functions. There are ways to look for the pathogens and chemicals that may be causing problems. There are also ways to look at neurotransmitter levels to determine the need for medication while we figure all those things out.

Finding the root cause of ADHD symptoms for a child can be life-changing. Children with ADHD carry a heavy burden, they feel responsible, and they shouldn’t. It affects their self-esteem, their relationships, and their future. Helping them find a way to eliminate these symptoms so they don’t develop other chronic illnesses is not only life-changing, it can be life-saving.

Changing the future of mental health.

When we to start thinking of mental health as brain health and nervous system health we will start changing lives. We need to start looking at mental health diagnoses as brain illnesses that can be treated and even cured. Looking deeper to figure out what that root cause is will not only save lives, it could change the trajectory of our society. The mental health of our society has a direct impact on the safety of our society.

Does your family need help?
If you are concerned that someone you know and love has symptoms of brain dysfunction, consider finding a pediatric provider like me to help dig deeper.  

References

(1). https://www.nimh.nih.gov/health/topics/attention-deficit-hyperactivity-disorder-adhd/index.shtml

(2). https://www.ncbi.nlm.nih.gov/books/NBK279298/

(3). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5025335/

Homemade Southwest Chicken Soup

Ok, it’s taken me forever to finally sit down and write this, it’s because i don’t measure everything and throw it all together, but I’ve done this twice and it’s been great both times, so here it is.

Y’all know I’m not good at measurements, so everything is kinda approximate so feel free to adjust to your taste.

XRXU1G4dTd+TX+038jIZJwIngredients

  • 2 onions
  • 4 cloves garlic
  • 8-9 mini sweet peppers
  • 1/2 tsp turmeric
  • 1 tsp oregano
  • 1 box organic chicken broth
  • 1 jar/box organic chicken bone broth (I make mine or buy Kettle & Fire)
  • 1 box organic veggie broth
  •  4-5 tsp taco seasoning (made from Wellness Mama’s recipe)
  • 3 lbs chicken thighs
  • 1 can fire roasted diced tomatoes
  • 1 can/bag black beans
  • 1 bag frozen corn
  • 1 c sprouted rice
  • 2-3 sprigs cilantro
  • Himalayan salt
  • Black Pepper
  • coconut oil/ghee

As with most of my recipes, I started with 2 sauteed onions, I add 3-4 cloves of garlic. I also add turmeric and oregano. I usually start most of my meals this way. Onions and garlic are gut healing. Turmeric is anti-inflammatory and oregano is good for the immune system. I also add Himalayan salt and black pepper (the black pepper activates the turmeric).

While the onions start to cook down, I start the broth. I add chicken bone broth, chicken broth, vegetable broth, filtered water, fire roasted tomatoes, black beans, corn, cilantro, sweet peppers, squeeze in the lime, and add taco seasoning. Bring to a boil.

Once the onions have cooked down a bit, I add them to the broth. I leave a few onions in the pan to flavor the chicken while I’m grilling it (via stove top). My family prefers chicken thighs. I buy organic when I can, when I can’t I buy as natural as I can find. I prep the chicken thighs by sprinkling them with all of the above spices including the taco seasoning. I grill my chicken in coconut oil or ghee. Once the chicken is completely done, cut it up and add it to the soup.

Bring all of the above to a boil. Boil for approx 30 min. Add rice, cover and reduce to low/low-medium heat for approx 40 min or until rice is completely cooked. Stir occasionally so rice doesn’t stick to the bottom.

And the next time I make it, I’ll take a picture because I don’t have one to share. If you try my soup, I’d love to know how it turns out for you! If you read this and it doesn’t make sense, just let me know, I might have forgotten something, but I think I put it all in there for y’all.

Where I buy:

A lot of the ingredients above, like the sprouted rice,

I purchase online via Thrive Market. As a member of Thrive, I have saved thousands of dollars on groceries over the past few years. When you purchase a Thrive Market membership they donate a membership to a disadvantaged family, that’s awesome!

 

***Affiliate links in this post, thank you for supporting my family by using these links when you make your purchase.

 

Tasty Old Fashioned Gluten Free Goulash

So, y’all are drooling over goulash the Old Fashioned way but you’re gluten free? No worries. I have worked on this for about a year now, and I finally have the answer.

I know many of you are also dairy free and this recipe could easily be dairy free with just elimiatining or changing to a dairy free cheese. In my family, we’ve done enough healing to eat cheese again on occassion, and we buy good quality cheese. It’s hard to live without cheese, that’s why healing is important, now we don’t have to. I wasn’t living without pizza. There was a time that we did avoid cheese and gluten while we were healing, but that’s something we can tolerate in moderation now.

Most of what I cook doesn’t come from a recipe. I tried to cook that way in the past, but I always end up missing ingredients and having to improvise (not good for someone that doesn’t really cook, hehe) or I’d burn it and that just left us hungry or calling for carryout.

In recent years, I’ve started learning more about nutrition, holistic nutrition, not counting calories or grams of protein, but the effects of food on our body. I’ve learned food makes us well or food makes us sick. There is a lot of truth in the statement Let Food Be Thy Medicine (or thy toxin).

I used to eat anything I wanted, still kind of do, but that’s taken some healing and discipline. I don’t even want a lot of things that I used to eat. It’s true that our taste changes and we can learn to like different foods. Proud member of the Picky Eaters Club that is learning to eat veggies in my mid-40s! We can also develop aversions to foods when they make us feel bad. If something causes pain enough times you just stop doing it, right? That’s why I don’t eat a plate of spaghetti, or a cinnabon treat from the mall. The thought of either makes me want to double over in misery. Actually, just the smell in the mall takes me back to the days of constant stomach pain and burning. I’m so glad I don’t live like that anymore.

Pain is a powerful thing. I lived in pain most of my life because I didn’t realize what was causing it. When I learned I could control most of my pain with food, I started paying a little more attention to what I was eating. If you want to know more about my history, check out a few of my other blog posts. I’d be happy to help you learn how to heal your pain; it’s easier than you think.

Once healed, you can eat things like goulash, which is why you’re reading this in the first place, so let me see if I can share what I do for goulash…

Here’s what I use:

Measurements are estimated, I don’t measure, I just sprinkle it as I’m cooking. Please season for your taste.
  • 2 small/med sweet onions
  • 4 small sweet peppers
  • 2-3# grass fed beef
  • Large can of diced tomatoes (28 oz)
  • 2 cans of tomato sauce (15 oz)
  • 1 box Gluten Free Penne pasta
  • Cheddar cheese from pasture raised cows
  • Ghee/Butter from Pasture raised cows
  • Himalayan or Sea salt
  • Black Pepper
  • Turmeric
  • Oregano
  • Garlic
*We use all organic ingredients unless they aren’t available. Eating organic will make a difference in your health.

To get started, add approx. 2 tlbs of ghee to a 12” skillet and melt. Dice 2 sweet onions, and add to melted butter/ghee. Add additional ghee if the skillet gets too dry. As onions cook down, season w Himalayan salt or Sea salt, Black pepper, turmeric, oregano, and garlic powder. If you want measurements I’m going guess: 1/2 tsp salt/pepper, 1/4 turmeric, oregano and garlic. Stir occasionally until onions are half soft.

Move onions to outer area of skillet and add 2-3# grass fed beef. Repeat seasonings: Salt/Pepper/Turmeric/Oregano/Garlic. Cook beef, drain. Add in 4 small chopped sweet peppers (orange and yellow have such great flavor, but one red will spice it up a bit). I use the center of the skillet to cook the peppers until soft and then mix everything together and brown the beef a little longer.

Add 1 large can of diced tomatoes and 2 cans of tomato sauce. Stir everything together. Cook on med heat for 15-20 min, until tomato sauce is hot and starts to boil, then turn heat down to low.

In separate pot, boil water w H salt to cook penne pasta. Cook paste a few minutes less than cook time on the box. Drain. Add to skillet w meat/tomato sauce.

As all of the above comes to a boil, shred fresh cheddar over entire skillet and remove from heat. Let stand for 10 min. Serve.

I’d love to hear how yours turns out, so be sure to keep me posted!

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I got a pic just in time. After this, it got quiet. #goodstuff

How Health Coaching Has Changed My Life

Sometimes I have to pause and just take it in… I’m working in my office, the windows are open, the birds are chirping, breeze blowing, the whole family is home and I’ve had an AHA MOMENT! The stress is not there, at least not the way it used to be.

The most important thing in my world is being able to take care of my family. I went into healthcare thinking the flexibility of shift work would be helpful once I had a family…  That didn’t end up the way I expected.

Now, I really just want to simply be the mom I always hoped I could be. I want to enjoy my family, take in the view, take them on adventures, have time to help my kids discover who they are… that time is short. It may have taken me a while, but I finally figured out a way to make it work for us. Coaching.

So many successful health coaches I know have backgrounds as lawyers, doctors, social workers, finance execs, nurses, nurse practitioners, health care professionals, teachers, social workers, business executives, serious go-getters, people that really care about the world around them, they want to help others and take care of their family too. #winwin

I work alongside some amazing female entrepreneurs, they make me believe in myself more than I ever have in my entire 47 years. It’s truly life-changing.

My children learn so much from what I do, and how I react to the world. When my world is falling apart, their world is unstable, there’s undeniably a HUGE ripple effect. When I was finally able to pull myself together, my family’s life started to get better. We finally started to heal. I finally had time to take care of what we needed. That’s the example I want to show my children. Perseverance. Caring. Faith. Compassion.

I thought I could do it all… be 110% professional, 110% mom, 110% wife… um… there’s no ME in there. I need to show my kids who I am, what I believe in, my authentic me… the me that has always said I have to put my family first. So now I do, by taking care of me, I’m taking care of them. They see it, they see the mom that they have now, and their life reflects those same positive change that mine does. As a mama, that’s the effect I need. I need to know they are feeling the effects of me taking care of me, and it truly has compounded for my family.

Take care of yourself and you can take care of the ones you love… fall apart, and they fall apart. Unfortunate truth. Trust me, it’s real AF! I know, I lived it.

Wanna fresh start? I’m right here waiting to help, just click here and we can chat more about making this opportnity a reality for you and your family. I’ll teach you everything I know.

Wanna know more about what I do as a coach, read on…

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Photo credz: Coty Jones Photography

Adaptogenic Herbs: Mother Nature’s Secret Medicine

It wasn’t until a few years ago that I’d even heard the term “Adaptogenic Herbs” and when I did I still wasn’t quite sure what they were or what they did.

Adapt means to modify, change or restructure. Adaptgenic herbs have the amazing ability to modify, change and restructure our body at a cellular level.

According to Merriam-Webster, the definition of an adaptogen is “a nontoxic substance and especially a plant extract that is held to increase the body’s ability to resist the damaging effects of stress and promote or restore normal physiological functioning”.

So, let’s think about this a minute, there is a natural substance, actually multiple substances that will help the body combat stress. Our bodies are stressed by a plethera of environmental factors daily. So many health issues are stress related. Could this be an answer?

Over the past week, I’ve watched a video series on Herbal medicine. Did you know that Herbalism as a medical practice was outlawed in the United States over 100 years ago? This is downright sad, because it has started to erase the knowledge we need to have about natural forms of medical treatments, treatments that are successfully practiced in other parts of the world everyday.

So many ailments that are considered common health issues could be reveresed with the addition of adaptogens. Adaptogenic herbs can treat and prevent diseases like Depression, Anxiety, ADHD, Chronic Fatigue, Insomnia, Brain Fog, Demenitia problems, neurological disorders like MS and Parkinson’s and Alzheimer’s, cardiovascular disorders like high cholesterol and high blood pressure, digestive disorders, adrenal fatigue, thyroid imbalance, and the list goes on and on. If you name any chronic disease, adaptognic herbs will probably make it better. They get to the source of the problem.

Often times, we take pills for symptoms, but we forget that those symptoms are signs, they show up for a reason. Adaptognic herbs get to the source of the problem. Adding adaptogenic herbs to my nutrition plan has decrease the need for all the medications that I used to take for asthma, anxiety, irritable bowel syndrome, fibormalgia, allergies, migraines and more. It’s been an incredible transformation. I rarely even go to the pharmacy anymore.

Boosting my immune system and fighting the chronic inflammation and stress that my body is constantly battling with adaptogenic herbs and other holistic nutrition remedies has changed my health 100%. It’s hard to believe I’m the same sick person that cried and suffered with pain from IBS and Fibro and Migraines.

Let me share a list of things adaptogens can do:

  • increase endurance
  • increase libido
  • decrease stress (actually decrease cortisol levels!!)
  • boost immune function
  • decrease inflammation
  • provide allergy relief
  • decrease anxiety and elevate mood
  • regulate sleep
  • strengthen digestive system
  • strengthen cardivascular system
  • calm the nervous system
  • balance hormones
  • balances adrenal function

These adaptogenic herbs are plants and fungi; and with some the roots hold the magic elixir. These are herbs like Ashaganda, Astragalus, Holy Basil, Reishi, Miataki, Shiitake, Rhodiola, Maca, Chaga, Shishandra and Cordyceps, just to name a few. You’ve probably heard their names buzzing around, but weren’t really sure what was so great about them. Now you know!

Now you need to know how your get your hands on them, right?? Um, y’all… why do you think I keep talking about my superfoods? THIS! THESE! These amazing Adaptogens! All of the above are in Shakeology! All of the health issues listed above that people struggle with, that I’ve struggled with, are better now that I have the antiinflammatory effects of these amazing superfoods helping my body.

“THIS IS WHERE I GET MY ENERGY,” says the girl with the Chronic Fatigue Syndrome.

We all deal with stress, we can’t avoid it, that’s just how life is in the 21st century. If we want to live our healthiest, we need to actively do what we can to combat the enrionmental stress our bodies are exposed to each and every day. Counteracting that stress at the cellular level in our body is the secret to staying well.

And, let’s face it, we all know we can’t get those adaptogenic effects in the Standard American Diet no matter how well we eat, our food just doesn’t have the nutrition we need. We need immune boosting, antiinflammatory nutrition to be healthy. That’s why I add my adaptogens, along with some other superfoods.

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I can’t wait to help you learn more about getting healthy and feeling better!

If you need help navitaging your wellness journey, I’d be happy to help. I love helping people learn what they can do to take control of their health and the health of their family.  It’s empowering for them, and it fills my cup right up! If you want to work with me, just send me a message and we can chat up a plan for you! If you want to check out my website to place an order or start working with me, click here. I can’t wait to hear from you!

Feel free to contact me: FacebookInstagram – or Email me: katie@katiepinktolley.com

 

 

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Finding Freedom in my Fitness

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8 weeks and 32 workouts later my body was feeling great!

I finally did it! Fitness Freedom!

Sounds like an oxymoron, huh? It’s really real though!!

I just completed an 8-week long fitness program and only worked out 4 days a week for 30-35 minutes. It allowed me to enjoy my life and balance my fitness! GOLDEN! I proved I don’t have to kill myself working out and following a rigid nutrition plan to be healthy. I KNEW IT!

I’ve been doing this fitness thing since I was 14, that’s a few decades of experimenting.

I’ve tried working out daily, not at all, occasionally, you name it, and I always get off track if I don’t have some sort of routine. I need something to keep me accountable to myself…

Enter LIIFT4 by Joel Freeman. A program designed to fit fitness into our lives. Imagine only working out 4 days a week for 30-40 minutes. Pick up some weights for half of that, do some HIIT (high-intensity interval training), and then a little core (it’s almost all pilates, I love pilates!).

I am a big strength training fan, but I hate cardio. I know hate is a strong word, but think asthmatic child on the soccer field, out of breath and beet red. She was conditioned to dread cardio because it was painful, and not being able to breath is a little scary. HIIT is different, it’s a whole new cardio option. Yes, it’s high intensity, but that doesn’t mean high impact. The impact is what bothers me the most. So, I modify. that doesn’t mean it’s any easier, it’s just better for my body. Modification doesn’t mean I’m weak, it means I know how to listen to my body so I don’t get hurt. I have a chronic pain and fatigue disorder that I have to control, listening to my body is crucial.

Finding the balance of exercise, nutrition, and living my life feeling good is my goal.

I’ve struggled with fibromyalgia for almost 3 decades. I was diagnosed when I was 25. The diagnostic process took 20 months of all kinds of dreadful tests like bone scans, CT, MRI, and nerve testing (which is painful as hell). It was depressing. Figuring out what actually helps me has taken years.

I’ve always been an athlete, I’ve been physically fit most of my life, but as soon as I go over my limit, I crash, burn, and flare for months. Finding a workout program that doesn’t cause me more inflammation and pain has been an ongoing battle. This program helped me figure it out.

Too much exercise = increased inflammation. For someone with chronic inflammation symptoms like me, that’s just adding fuel to the fire. Did you know you can exercise so much you actually cause inflammation and without the proper rest, recovery and nutrition, you could be doing more harm than good to your health? I didn’t, for far too long. Now, I know better.

Finding a way to decrease inflammation is my goal, and following this regimen 4 days, a week seems to be the trick! #score Time for another round!

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It feels good to heal your body!!