To Your Health! Nutrition
412 W. Olive St.
Fort Collins, Colorado 80521
Phone: (970) 224-2310

Foods to prevent diabetesWhen I became a nutritionist ten years ago, I had a big goal: Improve the health of America one plate at a time! I work toward this goal everyday through the classes I teach, my corporate wellness program, and the many clients that I work with on a day-to-day basis. I love to explain how stress affects health, what happens when you don’t sleep well, and how vitamins, minerals, and other phytochemicals improve resilience to chronic disease.

The problem is, sometimes I get a little over zealous and my clients or students can get a little glassy-eyed. That is when I remember Barbara (name changed to protect the innocent).

Barbara is one of my typical clients; older than she wants to be, a little overweight, dragging around instead of conquering the world, and in general just feeling yucky. Toward the end of our first appointment (which is an hour and a half and can be a little like drinking from a fire hydrant) she looked at me and said, “I know you know your stuff…I wouldn’t have come to you if I didn’t think that. But I am tired and my brain is tired. Can you just tell me one simple thing that will change how I feel and give me back a little of my old self? Once I can get there, I will be able to listen better to your pearls of wisdom.”

Wow, that made me stop and think about the tidal wave of information that I give to people every day…all with the intent of convincing them to change their lifestyle, and now she wants me to boil it down to one thing! I looked at her and I said, “Yes, I can…Eat Real Food!” Once I said that, I realized that this idea is actually the most important component of diet and lifestyle improvement.

If nature made it, eat it…if she didn’t, don’t!

Real food; food which is unprocessed, unadulterated by chemicals and additives, and well grown, is the basis of health. Here are a few ways in which eating real food can change everything from the quality of your sleep to how well you fend off chronic disease:

The fiber in fresh vegetables keeps your digestive track running like clockwork. Having efficient elimination reduces toxicity in your bloodstream, lymph system, and liver. Modern life exposes us daily to a myriad of chemicals and toxins that need to be taken out with the trash on a daily basis.

Fresh fruits and vegetables provide a plethora of vitamins, minerals and phytonutrients that tune up the immune system, provide the “spark” that runs our biochemistry, and create the electrical signaling that allows our cells to carry out their important functions. These are the “additives” that we want in our food, not dyes, preservatives, and pesticides that come in processed/packaged foods.

Well-grown, pasture-raised, wild-caught animal products provide the body with all of the amino acids that are the main building blocks for all of the 100,000 biochemicals that we make in the body. Eating healthy animal-based proteins improve our mood and sleep as they contribute to the production of hormones and neurotransmitters like serotonin and melatonin.

Healthy fats from unprocessed oils, well-grown animal products, and whole-food fats such as olives, coconut, avocados and nuts and seeds improve brain function, provide a clean long-lasting fuel, and create healthy cellular membranes. Human health has steadily gone down hill since we began the low-fat recommendations. The trend toward healthy fat can turn that around.

Real food, in all of its forms, is the main component of healthy weight maintenance. Our reliance on convenient, nutrient poor and energy dense foods is a major contributor to the obesity epidemic in this country. Eating nutrient dense foods that come from nature will improve metabolic efficiency and decrease body fat storage signals such as high insulin and nutrient deficiencies.

Lately I have been starting off all of my presentations and client consultations with this statement:

“If I were to give you one fool-proof suggestion to improve all aspects of your health, energy and well-being it would be…Eat Real Food, just as nature intended”.





September 24th, 2017

Posted In: Health Practices, Healthy Foods, Menopause, Vibrant Health

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(Or “How Your Life Can Affect Your Genetics”)

I love to figure out how things work. I have always been like this…I remember getting into big trouble on my 11th Christmas when I completely dismantled the transistor radio that was my “special present” to figure out how it worked. (Unfortunately, I could not figure out how to put it back together again.) My love of understanding the nuts and bolts of how something works is one of the most appealing things for me about being a clinical nutritionist.

This Christmas I gave myself a “special present”…a five and a half hour webinar by Dr. Ben Lynch on the complete genetic pathways of the Methylation Cycle. “What in the heck is the methylation cycle”, you may ask…I like to define it as the “cellular engine”. Without the biochemical activities of the methylation cycle in each one of our ten trillion cells, we would not be alive. Understanding the genetic underpinnings of the methylation cycle is the ultimate in “dismantling” metabolic function in the body.

For me, the five hours of learning about this complex subject was like savoring a piece of Christmas fudge (you know my love of chocolate…if not, see one of my first blogs), but when I was finished with the class, I realized that there was one big takeaway: the hardwiring of your DNA does not matter very much. What does matter is what we do to the DNA hardwiring that we are given.

From the moment we are conceived, we are installing software on to our brand new DNA ‘computer’. It starts as soon as our little egg begins to transform into a multi-celled zygote. The lifestyle habits of your parents (Did they smoke? Drink? Eat their veggies?) are the first bit of information used to influence your DNA potential. Did you grow up in the middle of L.A. or on a farm in Iowa? Did you have a stressful childhood? Party too much in college? Avoid the expense of organic food once you had a family? The list of things that affect your DNA negatively goes on and on. But so does the list of things that can positively affect it.

I am a good example of this…I did not have healthy parents; they both smoked and drank way too much. My mom thought TV dinners were haute cuisine. I grew up in southern California near an Air Force base. I was on the birth control pill for most of my adult life. I lived under the burden of extreme stress for most of my middle age. The list of assaults to my rather poor DNA profile is long. But so is the list of beneficial lifestyle factors. I have always been very athletic and exercise has been a priority in my life. I am also a good sleeper and have enjoyed quality and restful sleep since I was a kid. I would prefer a bowl of broccoli to a bowl of ice cream any day. I have multiple ways to modulate the stressors in my life. After tallying up the good and the bad influences to my DNA, the good have won out. I am a very healthy 63-year-old with great energy and zest for life.

So back to the main takeaway from my Lynch webinar…a healthy lifestyle matters.

  • Eat good, clean, real food.Methylation Cycle
  • Hang out with people who love and support you.
  • Make sleep a priority.
  • Move around a lot.
  • Find ways to become stress resilient.

If you didn’t do these things in the past, make the switch and work on doing them now. By the way, there is a fancy word for this concept: epigenetics. You may have heard this term before, but were confused by what it meant. In the next few posts, I will continue to explain how healthy lifestyle habits can positively affect your DNA and tell you more about what I have learned from the good Dr. Lynch.


January 11th, 2017

Posted In: Epigentics, Health Practices

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Nutrition Therapy Disclaimer

Nutrition Counseling is not intended as a diagnosis, treatment, prescription, or cure for any disease, mental or physical, and is not intended as a substitute for regular medical care.
Nutrition Counseling does provide nutritional evaluation, balanced diet planning, nutritional supplement suggestions, and lifestyle recommendations for the purpose of enhancing health.

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