Nutrition

Detox Soup, Kp Style

/ Katie P. Tolley, RN, MSN, CPNP-PC / Leave a comment

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.)

Tasty Old Fashioned Gluten Free Goulash

/ Katie P. Tolley, RN, MSN, CPNP-PC / Leave a comment

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

Adaptogenic Herbs: Mother Nature’s Secret Medicine

/ Katie P. Tolley, RN, MSN, CPNP-PC / Leave a comment

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: Facebook – Instagram – or Email me: katie@katiepinktolley.com

 

 

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If you want to read a little more about some of the scientific stuff, like the info I found in this article, just click on the text: “..recent pharmacological studies of a number of adaptogens have provided a rationale for these effects also at the molecular level. It was discovered that the stress—protective activity of adaptogens was associated with regulation of homeostasis via several mechanisms of action, which was linked with the hypothalamic-pituitary-adrenal axis and the regulation of key mediators of stress response…”  (*info from US National Library of Medical National Institute of Health)

Why I Believe in My Superfoods

/ Katie P. Tolley, RN, MSN, CPNP-PC / Leave a comment

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This is how Superfoods make me feel! And, for a girl w a chronic pain and fatigue disorder, that’s pretty damn special!

Superfoods…  a health term that gets thrown around A LOT these days, huh? So, what are they? Why are some foods super and some not? GOOD QUESTION! It’s taken me a long time to figure it out too. If you want to know the truth, I’m still learning more every day!

My superfoods have changed the way I am able to live. I have multiple chronic illnesses that were being controlled by what I was putting in my body.

I don’t like veggies very much. I’m a very picky eater, my grandmother used to call me “finiky”… it’s a texture thing and an anxiety thing for me. If I think I don’t like it, I don’t like it… I know, grow up, Katie. I’ve tried. I’ve gotten better, but I’m just not one that likes a big variety of foods.

I know I can eat plenty of protein and fiber (kinda) and goods fats. Y’all do know the necessity of good fats, right? The whole fat-free thing is a bunch of milarchy. It’s crucial that our bodies get good fats and if they don’t multiple disease processes can appear. Good fats keep our brain working… our brain controls EVERYTHING!

Did you know you can get TOO MUCH PROTEIN, and it will make you gain weight just like sugar will? Actually, when you eat too much protein, it turns into sugar, and then fat. That’s why I’m not a protein shake kinda girl, I’m a SUPERFOOD shake kinda girl. Sure, I need protein, but I eat protein… eggs, steak, chicken, and bacon aren’t the hard part for me, it’s the veggies. Yes, I was that kid, and still am at 46.

So, how do I get my veggies, I have some that I love and we have them with dinner each night, some days I have Caesar salad w meat on it for lunch, but my Shakeology fills in the missing nutrition. #winning

Why Shakeology?

I took this holistic nutrition class and learned about adaptogenic herbs. Cool things, those adaptogens… they help my body adapt to stress. I didn’t know food did that!!! Did you?? Adaptogenic herbs help my body detox and fight the stress of everyday life and the toxic substances that I breathe in and ingest.

Then, I learned that Shakeology has digestive enzymes and prebiotics and probiotics. Why does that matter? Have you heard of digestion? I know, stupid question… Digestion is the process of absorbing nutrients to fuel our body. Here’s the thing, we need digestive enzymes to help absorb the good stuff and not the bad, we need prebiotics to help feed the probiotics. Those probiotics help digest the food we eat so we can absorb the nutrients. These enzymes and natural organisms used to be in our food.

Ever heard of phytonutrients and antioxidants? These are the super greens and funny sounding plants that provide immune benefits. Did you know with a healthy immune system you can fight off almost any disease there is, including cancer? I know I sound like a nut, trust me, it was new to me when I first heard it too. I am a total believer though, I’ve seen too many people get healthier by committing to holistic nutrition.

Did you know that antioxidants actually are like a detox for your body? Seriously! Isn’t that cool!? They help eliminate free radicals. What are free radicals? There are toxic substances that float around in our bodies from different environmental assaults (foods, stress, organisms, chemicals, etc.). Antioxidants eliminate those free radicals… SWEET, give me some! I’m all for free, but not when it comes to toxins in my body, that’s what weakens my immune system. Not cool!

So, what else do I need to tell you?? Oh, yea, there IS protein in Shakeology. What I found in the past was most protein shakes are whey or soy, both are inflammatory for most people. (More about chronic inflammation and how it contributes to disease here.) Whey, soy, and too much protein are going to cause weight gain, which is not what most people are looking for.

My choice for protein is plant-based proteins: quinoa, oat, rice, flax, chia, and pea. Why? flax and chia have omega 3 fatty acids which are good fats that my body needs. I don’t want whey because dairy is inflammatory. I significantly limit soy because soy is bad for our endocrine health, want to know more -> read this.

You see, Shakeology is my way of getting 70 different anti-inflammatory foods, most of which I don’t know how to source or prepare. That’s A LOT of holistic nutrition in a tasty treat, folks!

Superfoods are super important for the long-term health of your body. If you’d like to know more about the choices I make, reach out, let’s chat. If you want to join my groups, I’m happy to be your health coach, we ALL need a health coach (mine makes my world a much easier place to navigate). If you want to contact me via my coach website or order Shakeolgy, start here, or you can find me on Facebook @ Katie Pink Tolley

I hope you find a way to make your wellness journey enjoyable. Don’t be afraid to ask for help. We all get by with a little help from our friends. 😉

If you’d like to hear what’s so special about Shakeology from the developer herself (yes, HER, one of my heroes, Isabelle), click here.

Oh, I should probably add the health issues that I had that are almost non-existent now that I practice an anti-inflammatory lifestyle 90% of the time along with adding in Shakeology: Asthma, Allergies, Thyroid imbalance, Eczema, Restless Leg Syndrome, Irritable Bowel Syndrom, Constipation, Anxiety, ADHD, Sleep problems, constant stomach pain, Fibromyalgia and Chronic Fatigue Disorder. Yea, that’s tiring to even think about, so glad I found holistic nutrition and these superfoods. They’ve changed my life, actually, now I can live my life! #golden

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Graphic compliments of Beachbody

As always, Enjoy the Journey & Be Well. ~kp

My (Kinda) Healthy Thanksgiving

/ Katie P. Tolley, RN, MSN, CPNP-PC / Leave a comment

Hehehe, do you like how I threw in “kinda”? We all have to live a little, right??

Our family does a pretty simple Thanksgiving, but I know some people have an all out smorgasbord. What side of the party does your family fall on?

My family does the traditional turkey thing. We started getting a free-range fresh turkey the past couple years and it’s pretty tasty too! This is the second year I am “brining” the turkey myself. I did a homemade concoction last year and found a great option that was a little simpler this year.

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This is the brine I used this year.

Lucky me, I only have to do the prep part, my mom does the cooking the bird part. At 46, I am still blessed enough to have my mom fixing most of the important holiday meals in my family.

I will be fixing some of the sides to help out though. I’ve finally taught my daughter to eat sweet potatoes, so I get to make more mashed sweet potatoes than I usually do. I’m still working on that picky 15-year old I have upstairs. I will be making regular mashed potatoes for him and my dad, well kinda regular. Don’t tell, but I will be substituting cow’s milk for cashew milk and LOTS of real butter. We love butter and eat lots of it, give me all the good fats to keep me healthy!

We try to avoid dairy (cow’s milk) and as much gluten as possible. Dairy and gluten are inflammatory and my family has major reactions to both. We don’t have the typical “allergic” reactions people think of, ours are more subtle. Stomach aches the next day, unexplained fatigue, constipation, brain fog, vague complaints that are easily overlooked, but we know more now; so, we make accommodations, it’s not as hard as you think.

We will have homemade sweet potatoes biscuits from our local farmer’s market and we will also have pie as well. My mom likes to make sweet potato pie. I am not really a pie person, so I bought apple cobbler, it still has some crumbs (yes, gluten) and such (sugar), but that’s ok. 😉

We will have peas (my dad LOVES frozen peas), and green beans for a real green veggie, and I think I’ll make brussel sprouts too, we love sprouts, but that’s a new thing. If you’re family doesn’t eat sprouts, try a little onion and bacon, they might just change their mind.

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Sprouts w bacon and onions, OH MY!

We don’t do anything extravagant, our family gatherings have dwindled in size as people grow and spread out. I have some of the best memories of Thanksgivings with all my cousins when we were growing up. Games of Trivial Pursuit, chasing each other on trikes and 4 wheelers, driving around the driveway before we were old enough to drive… good stuff.

We will have one dish that is a staple, and yes, we will go all out and splurge, and yes, we will probably pay for it… but we WILL have homemade dumplings like my great-grandmother used to make. We’ve subbed gluten-free flour before, and it’s just not the same. Sometimes, you just have to go for the real thing. We are fortunate that we can splurge, but if we do it too often, we really see health problems. We should avoid it, or those health problems will worsen, but it’s SO HARD to be completely gluten free and dairy free.

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Dad’s ole faithful

A couple years in a row, I made some homemade cranberries, but nobody really cares, and my dad IS having his out of a can, (insert eye roll) but what’s it matter, it makes him happy. Now that I’m thinking about it, I’m kinda wishing I did get some fresh cranberries… hum… I think I still have time, so maybe I better cut this off here. 😉 

I’d love to know some of your family’s favorite dishes. It’s always fun to learn new things and other’s family traditions.

I hope you and your family have a happy and healthy day of thanksgiving and gratitude for the goodness in your life.

Be well & Enjoy the Journey!

Gobble, Gobble.

Why I Believe in Functional Fitness

/ Katie P. Tolley, RN, MSN, CPNP-PC / Leave a comment

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NEVER SAY NEVER

Contrary to popular belief, I am not superwoman… I’m soooo far from it.

I AM Katie Pink extraordinaire though… that works for me. It’s taken me a long time to figure that out. My path has had many avenues and many dead ends, paths that were laid out for me, and paths I foraged own my own. I’ve grown from all of it. What I’ve learned is that I need to keep FUNCTIONING at my most extraordinary. I don’t like the alternative.

Life is HARD. Life is always full of stressors. Life is about how we learn to navigate the challenges. I deal with a bad hip and short leg, Fibromyalgia, scoliosis, asthma, irritable bowel, and a few other diagnoses. I’ve lived with pain all my life. Having strong muscles to support my body equates to less pain. When I workout, I feel strong. Not only physically, but mentally and emotionally too. I am better able to “function”.

As a child athlete, I’d always been in decent shape. I didn’t realize all those years of soccer, gymnastics, skating, tennis, biking, hockey, etc. were actually like pain medicine. When I stopped doing all of those activities, the pain increased, I didn’t know why. I was young and didn’t think about how my body worked. I didn’t think about the everyday function of my body. I didn’t think that all those activities were keeping my muscles strong and “functioning”.

I was diagnosed with Fibromyalgia at 25, just weeks before starting nursing school. I was told to decrease my stress and exercise more. HAHAHA. That was an oxymoron knowing what the demands of nursing school were going to be. I didn’t workout, but I did work, as a waitress, the physical demands of the job helped to keep me strong in some ways but sure didn’t help that back pain. I was functioning, but barely.

I’ve learned a bit since that initial Fibro diagnosis. I’ve struggled with my pain, my sleep, my stomach, my hip, my anxiety, my ADHD, and that little voice in my head that doesn’t always believe in me (she’s not nice). I made sacrifices. I missed opportunities with loved ones. I missed opportunities to learn. I missed opportunities to enjoy my life… because I wasn’t functioning.

I’ve learned that the secret to dealing with chronic disease is maintaining “function”.

So, my goal is “functional fitness”… What does that mean? It means keeping my body functioning the best it can with all the stressors that life brings. Life is not going to stop and allow me to regroup and take breaks, it just keeps on happening. If I’m not happening with it, I’m losing. When I’m losing, I’m not functioning at my best. See the circle there?

So, what do I do? Strength training, core training, yoga, pilates, workouts that keep my body functioning. When I say functioning, I mean, full range of motion in my joints, no pain (or very little), a digestive system that absorbs nutrition and eliminates toxins, a sleep schedule that doesn’t leave me tossing and turning at night, a life that I can enjoy with the people that I love. That isn’t the way it’s always been, and it’s not fun to not function.

Non-functional means pain. Non-functional means sleepless nights. Non-functional means exhausting days. Non-functioning means missing important events and milestones. Non-functioning to me… means not living. It’s depressing and demoralizing, and I didn’t like it. That’s why I speak out about my health and how I’ve started to save myself.

In saving myself, I’ve saved my marriage and my family. In saving myself, I’ve also learned how to make my family healthier and happier. I’ve learned how to help them avoid chronic illness and disease, or at least how to make it more “functional” and that’s not easy.

Today, I wanted to share all this with you. The ones that believe in me. I want you to believe in you too. I’m an example of what you can be. I’m also willing to help you figure out the secrets I needed to figure out. I share a lot of those secrets in my health and wellness articles.  I also share a lot as a Health Coach because I enjoy helping people feel better. It helps me believe there is hope in the world. If I can help one person feel better, I can help two. And, one by one, we can make our world a happier and healthier and more functional place. That works for me, and I think it just might work for you too.

Enjoy the Journey, Friends… that’s what it’s all about!

exceed your limits

 

What IS Gluten Anyway?? – Digestive Health Lesson #4

/ Katie P. Tolley, RN, MSN, CPNP-PC / Leave a comment

gluten-freeGluten is the latest buzz word in nutrition.

But, so many people have no idea what it is.

When friends of mine with PhD’s start asking for more info, it’s time for an article about gluten and why it’s a problem.

So, What is Gluten??

Gluten is a the protein found in the seed of wheat, barley, and rye.

the-gluten-protein-is-mainly-found-in-the-endosperm-of-grain-kernel-seedHere is definition from Celiac.org:

Gluten is a general name for the proteins found in wheat (wheatberries, durum, emmer, semolina, spelt, farina, farro, graham, KAMUT® khorasan wheat and einkorn), rye, barley and triticale – a cross between wheat and rye. Gluten helps foods maintain their shape, acting as a glue that holds food together. Gluten can be found in many types of foods, even ones that would not be expected.
Read more here.

Why is it a problem? 

Gluten per se isn’t the problem for everyone (more on that below). It’s the amount of gluten in the standard american diet, and the tampering of the native seed.

When you look at the diets of most Americans, approximately 80% of meals have a gluten component. There is too much bread, breading, pasta, crackers, croutons, tortillas, etc. in our meals.

Gluten can be inflammatory for many people, too much gluten can be inflammatory for anyone. Inflammation can lead to other chronic diseases, I talk more about that in my article explaining how Inflammation is the root of most disease.

Chronic inflammation occurs because of a process called Intestinal Hyperpermeability, aka, Leaky Gut. I explain this process and how it leads to chronic inflammation in my first digestive health article.

The lifelong health issues I have come from being sensitive to gluten and dairy, but I do not have Celiac Disease and my sensitivity does not show up on allergy testing. That means absolutely nothing though. I learned more about Gluten sensitivity from a GI Specialist last spring during a Pediatric Conference at Children’s Hospital of Philadelphia (CHOP). Here are the numbers he shared…

  • 10% of our population has Celiac Disease
    • These people CANNOT eat gluten without major symptoms.
    • Many people in our population are undiagnosed, continuing to eat gluten will cause multiple health problems. Think ADHD, Thyroid issues, Irritable Bowel, Autism, Epilepsy, and the list goes on.
  • 40% of our population has Gluten Sensitivity
    • Symptoms are more subtle than Celiac Disease; stomach pain, headache, sinus issues, eczema, constipation, brain fog, lethargy, food cravings, mood swings, depression, anxiety, focus issues, etc.
    • It will get worse.
    • It will cause chronic inflammation and intestinal hyperpermeability.
    • It will most likely cause Celiac Disease if gluten is continually consumed, and will definitely lead to a host of other disease processes. (Please refer to the digestive health articles above for more details.)
    • **If you read some research, please note, some people in modern medicine will tell you there is no way to confirm gluten sensitivity. THIS IS NOT TRUE!! There is a way for doctors to check for gluten sensitivity!! It’s as easy as running a simple blood test for gluten immunoglobulins. I know this, because that’s how we found out my son cannot have gluten. When his Holistic Doctor did labs, the antibodies for gluten and wheat were 5-6 times normal. His Celiac tests and allergy tests are negative. I also know this because one of the top specialist in GI Pediatrics told me all the same stuff himself with research and a groovy powerpoint presentation!

One of the biggest reasons we need more awareness and sensitivity is the vast amount of food that contains gluten, and the vast amount of people, especially children that should not be eating it. If we look at the percentages above, 50% of our population should avoid gluten, yet, 80-90% of our public food choices contain gluten.

THIS IS A HUGE PROBLEM FOR OUR CHILDREN AND FOR OUR FUTURE!!!brain-fog

If you think it’s hard to function as an adult with stomach pain and headaches and brain fog, try being a kid, sitting in school after eating mostly gluten for breakfast AND lunch and having anxiety and mood swings… Is it the kid? NO, it’s his food! AND IT’S CHANGING HIS FUTURE! And, he’s a problem in class sitting next to your kid, and that’s why you should care!

I could go on about how reducing our gluten intake has changed my family’s health, but I’ll invite you to read through my blog a little more to find that out, there’s plenty of evidence.

If you want to read how gluten breaks down in our system and causes damage, read how “Getting ‘Glutened’ is Drugging My Kid!!”

I share because I care. I want a better world for me and you and our children.

Please, practice wellness so you live a happier and healthier life. Your loved ones will be awfully glad you did! Enjoy the Journey! 🙂

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Photo compliments of glutenfreesociety.org 

 

 

 

My Family’s Grocery List

/ Katie P. Tolley, RN, MSN, CPNP-PC / Leave a comment

I’ve been asked by a few followers if I would write a grocery list of gluten free foods. That’s pretty much all I buy, so I thought it wouldn’t be that hard for me to share my list. Be sure to check back frequently, I’ll be changing it up as I discover more secrets. We still have a few things in the cabinet that we haven’t tried yet, like GF pizza crust. We have frozen, vacuum sealed, and flour/mix to make from scratch…  Update: Bob’s Red Mill and King Arthur both have great bread/pizza crust mix that has been a hit in our house!

Without further ado, here’s my list…

Continue reading →

WTF is a Mom to do….

/ Katie P. Tolley, RN, MSN, CPNP-PC / Leave a comment

There were assignments that had to be done.

There was a long weekend at the beach.

There was a family day when the GF food options just weren’t the most tempting.

That’s where my life as a Mom begins…. over and over and over and over again! (sigh)

Welcome to the world of WHAT. THE. F. IS. A. MOM. TO. DO? I know… the language, but… unless you live it… um…just don’t even. 😉

I have always believed that you have to accomplish your chores, tasks and responsibilities before you get your privileges. It just makes sense.

But, when you have a child that is controlled by the foods that are most of what society eats… and those foods are everywhere…. and those foods completely deteriorate his brilliant cognitive process….

YOU GET A LITTLE PISSED OFF THAT THERE IS NOT MORE AWARENESS! Welcome to my world.

Maybe you know about gluten (and casein) sensitivity, maybe you don’t, but let me tell you, not knowing will be the downfall of our society. I know I sound like a drama queen… But, I’m as serious as I can possibly be. ANYONE that works with kids NEEDS TO KNOW THIS INFO!!

Gluten sensitive people (40% of our population) will feel sick when they eat too much gluten. Period. Symptoms include but are not limited to:

  • brain fog (lack of focus and cognitive functioning)
  • spaced out… think “walking dead”
  • unable to accomplish ADLs (activities of daily living)
  • headaches
  • stomach aches
  • constipation
  • rashes
  • aggression
  • anger
  • frustration
  • lethargy, fatigue
  • obesity, edema/swelling
  • joint pain
  • anxious, depressed
  • IS THAT ENOUGH?!?
  • Sound like ADHD?
  • It’s also ANXIETY!!!!!
  • WE NEED TO WAKE UP!!

We need to scream it from the rooftops! I NEED TO SCREAM IT FROM THE ROOFTOPS!! I’ve lived it in the disastrous, whirlwind of gluten life for over a decade with my son. I was absorbed in the world of pediatrics, and I didn’t know, the awareness IS NOT THERE. The knowledge has not been shared with those that need to know. When I think back, it’s been 3+ decades for me and how long I’ve been affected by my personal struggles and symptoms. And, I see it in the majority of the pediatric patients I see (I only see kids).

This is the primary reason I care…

inflammation leads to

WE ALL NEED TO CARE! WE ALL NEED TO KNOW!!! BE EDUCATED!!! IT MATTERS!!!!!!!

If it was your 14 year old, and you’d been living it for over a decade, and you were finally getting answers, and you started seeing all the things our society was ignoring… and that lack of knowledge and ignorance is the reason your kid is getting “toxed”… You’d be fed up too! Try to detox… yup, it’s really like detox, wanna know more about the addiction and cravings, read this.  IT’S REAL!!!!! BELIEVE IT! I BEG OF YOU! PLEASE! Just start paying attention.

This part of the journey needs to be more understood… it’s the least enjoyable part in our family, honestly it sucks… especially when you know how to fix the problem. The disheartening and discouraging part is the blatant ignorance and denial of nutrition and it’s effects on our society, the problem is being ignored.

I’m ready to SCREAM!!!! I’m ready to share! I’m ready to spread the awareness of what is happening to our kids! I figured it out, and I know I can help others! Interested in funding my Awareness Campaign? Let me know… I’VE F’n HAD IT!!!!

 

*Disclaimer: I’m not against gluten, wheat per se, I am against TOO MUCH and OVER CONSUMPTION of wheat and processed foods. As long as you tolerate wheat and gluten products, make them 20-30% of your diet, if not, 0%, yes ZERO PERCENT of your diet! Period!

This journey is hard, but can be fun, but we ALL need to work together for the awareness of our fellow man, woman, child and for a better tomorrow for our communities.

Peace. kp.

 

Getting ‘Glutened’ is Drugging My Kid! I’ve had it!! (Digestive Health Series, Part 3)

/ Katie P. Tolley, RN, MSN, CPNP-PC / Leave a comment

 

So, What does getting ‘glutened’ look like?

A. Laziness, fatigue

B. Anxious, depressed, irritable, angry

C. Disoriented, unaware, spaced out, Cognitive dysfunction

D. Stomach ache, migraine, joint pain

E. All of the above and then some!!!

Anyone that has talked with me knows this is a hot topic for me. What angers me the most is the total disregard of our society for the people that have true dietary issues that are ignored by the general population, including much of the medical population. As a nurse practitioner, I don’t like to say we’re missing things in medicine, but… WE ARE MISSING THINGS!!!!

As a mom, I knew there was more to it, and I knew I needed to keep searching for answers. Never. Give. Up. That’s going to be the name of my book. I’m not really a very good writer, avoided it like the plague in school. I have no idea where to start with a book, but it’s a goal of mine, and I need to share our story with other families. Moms need to know that it is worth every bit of energy you use figuring out how to help your child. 

He is so bright, it puts him on a different level. Friends started noticing it before I did, he put concepts together that 2 year olds just didn’t put together. He was smarter than some of the adults in his world and it caused problems. Problems that gradually got worse as the years went on. There were jokes about Einstein being thrown out of school, he even has a hat with Al on it. But, seriously, it took a decade of lots of struggles and difficulties to realize he wasn’t going to get better with prescriptions or school accommodation or anything else traditionally done for bright, ADHD kids. We’d been trying for years, and things were just getting worse… WHY???  Continue reading →