December 8, 2019

If your body was smooth running factory, your thyroid would be more than just the CEO… it would be the gang leader who has pictures of that CEO with another man’s wife.  If you are like, “Shannon, that metaphor doesn’t make sense”, you may be right. What I am trying to say is your thyroid controls E-VA-RY-THING.  

Thyroid hormones help your body regulate a few things - not a big deal - just the metabolism of ALL cells. And this is critical for maintaining a healthy body weight and having the energy to live your life. 

In fact, your thyroid might just be the BIGGEST deal.  

When you don’t have enough thyroid hormone pumping out, it’s called hypothyroidism. This can result in the slowing down of your metabolism and cause difficulty with weight control.  Some of the other symptoms can include fatigue, forgetfulness, dry hair and skin, constipation, muscle cramping, and feeling cold…. Now as I write this I am realizing how many of these boxes I check off.  

An underact...

November 24, 2019

There are so many things that can go wrong with the skin: dryness, redness, blemishes, psoriasis, eczema, cystic acne…. Need I go on?  

We spend SO – MUCH – MONEY on creams, scrubs and toners to fix our problem skin, but what is happening on the skin is actually a reflection of internal health. These cream and magic tropical potions may be helpful but your skin will never be as healthy as it can be unless you nourish and nurture it from the inside as well.  

Chronic adult acne was one of the main symptoms that first got me interested in nutrition and health.  I was on everything for my skin. Prescription creams, Proactive, Accutane, Anti-biotics. Nothing was permanent.  

It wasn’t until I discovered that I am Celiac and cut out gluten that my skin issues began to resolve.    Who knew that nurturing my digestive health would have such a massive positive affect on my skin AND my wallet!  

Now just because you have skin issues doesn’t mean you are celiac.  Y...

November 17, 2019

Vitamin what? K?


Why’d they skip vitamins F, G, H, I & J?

Great question! 

That's because the "K" stands for "koagulation" which is the Danish spelling for "coagulation." Makes perfect sense…. Vitamin K is the vitamin that helps the blood to clot or coagulate. And that's just the tip of the iceberg of what this amazing, underappreciated vitamin does for our bodies.

It’s one of the four fat-soluble vitamins: Vitamins A, D, E & K.

Let me tell you about all the functions this little powerhouse does for us and which foods to devour to up your Vitamin 401K.  

Once you read this post, you can consider yourself officially in the know about this little-known vitamin.


As I mentioned earlier, the “K” stands for the vitamin’s ability to help clot our blood. And this is a critical life-saving measure to prevent blood loss from cuts and scrapes.

Vitamin K also works hand-in-hand with calcium in the blood. It helps to shuttle the calcium to our bones and teeth where we...

November 10, 2019

Oh, the dreaded head cold. It seems as inevitable as someone falling in love on day 2 of the Bachelor.  The air gets cooler. The sun sets earlier. Your children transform into Snot Monsters bringing all of the germs home.   What is it about sick kids wanting to touch your face or kiss you on the lips all of the time? Seriously, it’s like there is a green booger tax for their snuggles.  

Getting a common cold doesn’t have to be so… common. There are things you can do naturally to make getting sick less likely. 

But, if you do happen to get sick, there are things you can also do to help support your body to fight it off.

Good hand hygiene and overall healthy habits can reduce your risk of getting sick in the first place. And good nutrition can help your immune system fight off a cold quicker. Imagine your germ-fighting immune cells all hungry and tired, versus them being nourished and full of energy. 

And that’s what this post is all about.

First I’ll give you some tips to redu...

November 3, 2019

Guess how many people have high blood pressure? 

A billion! 

It’s said to be the “#1 risk factor for death and disability in the world.

If you have high blood pressure, it's best that you are monitored by your healthcare professional. And if you're on medication for high blood pressure never change that without speaking with a medical professional.

However, heart health is something that responds extremely well to lifestyle and diet changes.  Today, we’ll talk about what exactly blood pressure is, and which foods and other factors can help with it.


You’ve probably had your blood pressure checked at the doctor’s office.  That velcro cuff they wrap around your bicep and inflate until it’s incredibly uncomfortable and you hold your breath, mentally willing your blood to stop coursing nervously through your veins.  Okay, maybe it’s not that dramatic.  

That doctor is measuring how hard your blood is pushing against the walls of your blood vessels.  If...

October 27, 2019

If you're reading this, you likely are or are considering going dairy-free. You may have an intolerance, have been told to eliminate dairy, or just want to have less of it.

Either way, dairy is not an essential nutrient; in fact we are the only species that regularly consumes another species milk.  Isn’t that just a little weird when you think about it? And the only species that continues to regularly consume milk once we are weaned.  

But great frickin’ day - there are lots of things you can have instead. 

These include not just milk, but also yogurt, butter, parmesan, and even pudding and ice cream!

Dairy-free products are becoming more and more popular. Nowadays you can easily find them in the grocery store. But read your labels! Some contain way too much sugar, or other ingredients you may not want to eat or drink.

I've put together some simple recipes to make delicious dairy-free foods right in your kitchen.

Go ahead and try my dairy substitutes. And make sure you let me know...

October 20, 2019

"Leaky gut" is a popular topic in the health and wellness spheres these days. It's been blamed for many symptoms and conditions that seem to be all-too-common. Allergies, intolerances, joint pain, even autoimmune diseases can all be linked back to leaky gut.

But what exactly is leaky gut? What causes it? What kinds of issues are related to it? And most of all, what can you eat to help with leaky gut?


Simply put, your “gut” (a.k.a. intestinal tract) is a tube that makes up part of your digestive system. It’s not as simple as a hose or pipe; it’s an amazing tube made of live cells tightly bound together. Your gut helps your body absorb fluids and nutrients, digests your food, and houses billions of friendly gut microbes. 

It allows some things to move through its tightly wound barrier to be absorbed by the body and keeps other things in – passing it right through the gut to be eliminated from the body… you know – poop.  It is just the smartest because it keeps many harmf...

October 13, 2019

The Mediterranean diet is one of the most studied diets out there.

It's based on the traditional foods that people who lived around the Mediterranean Sea ate about 50 years ago. Back then, in the mid 20th century, researchers noted that people in Spain, Greece, and Italy lived longer and healthier than Americans. And they had lower levels of heart disease, the #1 killer.

So, they set out to find what was so healthy in this part of the world. And the research keeps coming in. And it’s pretty impressive.

Eating a Mediterranean diet is linked with

  • Less overweight and obesity 

  • Better blood sugar control 

  • Lower risk of heart disease and stroke 

  • Reduced risk of Parkinson's and Alzheimer's diseases

  • Fewer cancers (breast & colorectal) 

  • Less premature death

  • Healthier Microbiome (the good bacteria in your gut)

So pretty much just overall awesome-sauce…. Hold the sauce.  

Here's another bonus: Many people who start eating a Mediterranean diet stick with it long...

October 6, 2019

Tea is said to be the most popular beverage in the world. It’s been consumed for thousands of years by billions of people.   And how can a billion people be wrong?  

Whether you drink tea for the taste, the soothing affect, or the caffeine kick – it has tons of health benefits, some of which are due to its high antioxidant properties.  These properties are from its anti-inflammatory flavonoids known as “catechins.” So if you want to protect your health, adopt my moto “Tea - when it’s too early in the day to get your anti-oxidants from wine.”


What do green and black teas have in common?

First of all, they both come from the camellia sinensis shrub that’s native to China and India. Green tea contains slightly more health-promoting flavonoids than black tea. How is this?

The difference lies in how they’re processed.

If the leaves are steamed or heated, this keeps them green. The heat stops oxidation from turning them black. Then they’re...

September 29, 2019

I know, I know.  Meditation is the secret sauce to take your wellness up to the status of the elite gurus. It’s the “be all, end all” for the health of your entire mind-body-spirit. It’s the absolute must-do that is the only path to beating the infamous health-buster called “stress.”  At least that’s what all my Facebook sponsored ads tell me.  

The trouble is – I hate meditation.  

Don't get me wrong; practicing meditation is an excellent approach and it can surely amp up your health and well-being. Meditation is great for relieving and dealing with stress, and all of the issues that come along with it… if you don’t have kids, or a career, or the need to eat or bathe.  JK…. But seriously. Who’s got time for it? And honestly this “stress reliever” stresses me the F out. This is probably a self-fulfilling prophesy, but that is another conversation for another day with my therapist.  

The whole purpose of meditating is to calm the mind and emotions and relax ou...

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Your Thyroid: Foods and Nutrients to Help

December 8, 2019

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