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Do you feel sluggish, tired, and foggy more often than not? Do you feel like you are surviving on caffeine and sugar to stay awake, but you’re on a roller coaster of jittery energy and blood sugar crashes?

Wouldn’t it be great to eat gnocchi salads, and amazingly tasty bread, treats, and green smoothies and still get into ketosis?

Wouldn’t it be amazing to feel a long-lasting energy? Wouldn’t it be great to feel alert and mindful instead of disconnected and foggy?


Wouldn’t it be incredible to feel energetic, alert, and healthy, AND get rid of the extra pounds that are weighing you down?

There is a great way to enjoy long-lasting energy, mental clarity, digestive health, and more! You can finally rid your body of the excess fats and toxins weighing you down and keeping you feeling tired, heavy, and worn out.

With the Ketolicious Reset Guide to Going Plant-based Ketogenic, you get everything you need to successfully and safely lose weight and feel great for good on this fantastic healthy eating plan, using plant heavy nourishment.

You’ll learn how to:

● Fix delicious, nutritious meals that are satisfying and keep you feeling full
● Plan your meals to enjoy long lasting energy and vitality
● Learn what foods fuel you and what foods are weighing you down
● Listen to what your body nutritionally needs
● Kick the sugar addiction and carb cravings for good
● Have access to all of the resources to make sure your body is fueled precisely

Wouldn’t you love to get started on this amazing guide to lose weight and feel great, and get coached along the way? With the Ketolicious Reset, you are taking a great step to great health, amazing vitality, and effective, long-lasting weight loss, and we’re going to be there with you!

Ketolicious Reset I Ideal Weekend Plant Based Keto

Start Your Summer Body Today

You can’t out exercise a bad diet. And you can’t outrun your hormones or check ✔ out when life sends you stress. All of these cause a chronic inflammatory cycle.

The movement to accumulate less…eat food with less ingredients…take in less toxins…. balance your happiness with less stress….and of course less sugar, less gluten and less dairy are truly growing so rapidly for big reasons and I have to tell you that if you’re looking to make some changes it’s easier than you think.

Less ingredients is as simple as adding more whole foods into your diet.

Now is the time for you to join us to change your food choices, your movement and your mindfulness. It can be so complicated because wouldn’t you agree that our world is more toxic than it was ten years ago (both in environment, nutrition and emotionally/socially)? And wouldn’t you agree that our foods are more toxic than they were… heavy on the herbicides? the sugar content? And the foods we just can’t digest well.

And seriously less sugar, gluten and dairy is just as easy and really tasty. Like taco bowls? Salads? Pizza 🍕?? Ice. Cream🍦?

Yes, you can still have all of these!! And align to your Paleo Vegeo lifestyle.

Less toxins is about supporting your body’s natural abilities while eliminating some of those toxic ingredients, toxic foods (think pesticides and hormones), and toxic home products (like beauty products or cleaning products).

Maybe less stress would mean bringing in a little more money. another income for debt reduction, travel or a little breathing room….You need to know that sometimes that mood is actually brain inflammation or poor gut bacteria. You are capable of happiness.

Come join my next program as it is even better to work on personal development as a team. You may even find your purpose by working onward. I can teach you the simplicity in all of these areas. Be a warrior!! Honor your temple!! I love what I do! I love food!! I enjoy a little zen every day.


Want to explore shredding with us? Place your order in time for the event. Next Shred Life starts jun 4th. This is an EASY program with all of your nutrition in a grab and go, and the simplest prep every. Perfect timing so what are you waiting for. Just Contact Me and I will give you the information to order and join our Shred Life Group.

Or, if you don’t want to Shred, want to lean into a more ketogenic veggie lifestyle? A sneak peek of what I am offering is free and truthfully simple, and will be shared May 21st. This will offer you a little of the real science is going to help you create change. The pre-launch of the Ketolicious Reset starts now with the program starting June 4th. This allows you to order your product and prep beforehand, then you’ll learn about what your body craves, about your microboime, and best of all what have you got to lose? (Except maybe your food baby or gloom mood… 😉)

Download A Sneak Peek of my Vitality Reset… just one of the freebies you’ll get because you are joining. And then if you jump in and order the program you’ll get the full 150 + ebook, the special cookbook created just for this program, my Healthy Journey Journal that I ONLY give to my clients, an online community and additional wellness training! You also are going to get my Winter Detox program also free for ordering your whole food capsules and vegan meal replacement.

There is no reason we shouldn’t clean up our lifestyle more than once a year. Don’t wait for the next New Year… let’s go now.

You Need To Liberate Yourself From The Numbers In Life That Define You.

 
Allow your children to feel powerful. We are all meant to shine, as children do. The underlying definition of our standardization in the schools is set to the lowest common denominator. The public school system has been attempting to create a level of conformed education. This doesn’t bode well for creativity – or the fact that 1 out of every 67 kids is on the spectrum. (which that number growing)

Yet tests are a part of life and career… even as an artist you are tested in life in some ways. So how do you enhance that creativity while trying to help prepare your children to pass the “tests” of life? I encourage you to help your children understand what testing is, and what it truly means – because it’s not about getting 100%. Those with 100% often are just good a memorization… I know that from experience. Instead help them understand that we are the ones that hold the power in who we grow into. Not some number on a test.

Maybe even as parents we need to hear this even more. WE need to stop being the doormats that we tend to be because we are fearful of someone thinking we aren’t the “image” of perfection that is expected. Just like a test, you aren’t defined by a number on the scale, a size in your pants, the numbers on your paycheck, the number of friends on your Facebook feed. You are an amazing individual and as such, you should believe that within you is everything you need to overcome all of the obstacles in your life – and that everything about you is what makes you this. YOU need to liberate yourself!!

Let go of those fears that the numbers have created.

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, talented and fabulous?
Actually, who are you not to be?

You are a child of god. Your playing small doesn’t serve the world.

There’s nothing enlightened about shrinking so that other people won’t feel insecure around you.

We were born to make and manifest the glory of god that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” ~Marianne Williamson

Self Care And Mindset Challenges

Taking on our private group coaching has a lot to do with mindset stuff. We’re doing a lot of shredding of things we don’t need to hold on to, and grabbing some self confidence! Don’t get me wrong, that’s important and I will continue to share more throughout the month. But there’s also something to be said for simple, actionable tips or confidence hacks, and self care. That’s what today’s blog post is all about.


It’s simple and something you can, and should do today. While it’s simple, it’s not always the easiest thing to do. The idea is to pick something you’re scared of (or worried about, or putting off because you’re not sure you can do it) and do it anyway.
I challenge you to start doing this today and then continue it as often as possible. Going forward, you should be doing something that scares you several times per week.


Obviously what you pick to do will be very individual and different from person to person. That being said, it helps to look at some ideas to get started. This will give you a feel for the type of stuff I’m talking about and the scope of it.
Maybe you thought it had to be a big scary thing that I’m asking you to do and by looking through the examples below you realize that it can be something much smaller that you can actually see yourself doing. Maybe you like the idea of doing something you’re scared of, but can’t think of a single thing you could do today. The list of ideas may spark a thought for something unique to you that you can do.


Fast for a day or until dinner.
Skip coffee and other caffeinated drinks for the day.
Don’t let yourself hit the snooze button. Get up as soon as your alarm goes off.
Ask a friend to go for a walk with you once a week.
Go introduce yourself to the new neighbors.
Ask your boss for a raise.
Let your child go on a sleep-over.
Go out to dinner by yourself
Book a surprise weekend trip for yourself and your partner.
Sign up for that class you’ve always wanted to take.
Try a new cooking technique or a new food.
Fix that toilet yourself with the help of YouTube.
Share a picture of yourself and your weight loss or fitness plans on social media.
Invite a friend over for coffee even though your house is a mess.
Ask that cute guy/ girl out.



I hope this gives you some ideas and inspiration to make your own list. Now, go make it a habit to regularly do things that scare you a little. When you make yourself do them, and work through that fear or resistance, you’ll come out stronger and more confident on the other side. Doing what you’re scared of is a great courage building habit.

Rocket Salad, A Super Summer Treat Plus A Special Freebie!

There’s so many greens, and so many of them are my favorites. However, just a few I don’t think I could live without. One of those oddly enough is arugula.



Just 1/2 a cup of arugula gives me over half of my daily needed Vitamin K levels, and when it’s in a salad and not a smoothie I also absorb it because it’s a fat soluble nutrient. It’s an important nutrient for me due to my clotting factors. It also, though, gives me that important iron source, another fantastic item for me thanks to my genetics.

My husband is not a fan of this green because it has a slightly bitter taste, but I can add it to our pesto in the summer and he doesn’t even blink. Of course you get most of the Vitamin K right after it’s picked, and so during the winter I grow this gem in my indoor tower, or as we call it the urban garden.

Because of the bitterness a great option for arugula is to pair it with sweet, which is why I love it wit some roasted vegetables.

Arugula Salad With Maple Roasted Butternut Squash

Ingredients

1 (1.5 to 2 lb) butternut squash

1/2 cup + 2 Tbsp EVOO or Thrive Algae oil (my heart healthy choice)

2 Tbsp organic maple syrup

1/2 tsp ground black pepper

3 Tbsp dried cranberries

3/4 cup apple juice

2 Tbsp apple cider vinegar

2 Tbsp shallots, minced

2 tsp Dijon mustard

2 tsp kosher salt

1/2 tsp ground black pepper

4 ounces baby arugula, washed and dried

1/2 cup walnuts pieces, toasted (or I love roasted hemp seeds as well)




Directions:

Preheat the oven to 400 degrees F.

Cut squash in half, scoop out the seeds and pulp, remove rind, and cut into 1 inch pieces.

Place the squash on a baking sheet and sprinkle with olive oil, maple syrup, salt and teaspoon pepper and mix to coat well.

Put in preheated oven and roast for 10 minutes, turn, and roast an additional 10 to 15 minutes or until tender and browning.

Just before roast cooks completely, sprinkle cranberries on top and put back in oven for final minutes – about 2 or 3 minutes is enough.

Meanwhile, in a small saucepan, whisk together the apple juice, apple cider, and shallots and bring to a boil over medium heat; cook until this liquid is reduced to about 1/4 cup, for about 5 to 10 minutes.

Remove from heat and whisk in the Dijon mustard, 1/2 cup olive oil, 1 teaspoon salt, and 1/2 teaspoon pepper to make the vinaigrette dressing.

To assemble, put the arugula in a large salad bowl and add the roasted squash mixture and walnuts.

Drizzle a little vinaigrette over the salad and toss to combine. Add more vinaigrette if desired, taste, and add more kosher salt and pepper if needed.
Serve immediately. Will serve about 4 to 6 people.



Are you trying to figure out how to do this whole paleo greener eating thing?

Well I have created just the special e-book for you! Download The Paleo Plan and you’ll get tips, recipes, and a seven day simple meal plan. You’re not just going to get The Paleo Plan, but in a week I am going to send you my very popular 5 Day Paleo Vegeo Challenge to really get some ideas flowing. At the end of the month I will also send you a sneak peek into my globally successful book, Nourished In 30. It’s time to get going and create something nutritionally yours!

Tips For Reducing Your Daily Stress When You Have Emotional Eating Responses

One of the key triggers to emotional eating is your daily stress. This can come from a variety of factors, some of which you may never consider. If you are having an increased amount of stress, and notice and increased amount of emotional eating moments, then you may want to work on reducing the core cause of the stressors in your life. Here are some tips for locating the source of your daily stress, reducing that stress at the core, and in turn reducing the amount of emotional eating responses you are having.

Start a Routine

One of the key ways to reducing your daily stress and, in turn, reducing your emotional eating responses is to set up a routine. This doesn’t mean you have to schedule everything in your life down to the last second. Instead, look at starting a routine for small aspects of your life and work up from there. For example, when you wake up do certain things that make your day easier before you leave the house.

Make sure you throw in that load of laundry you always avoid later in the day that ends up piling up and causing stress. Start the dishwasher or empty it and put the dishes away. That way it is already done and the rest of the day is yours. I do the same for eating. If you squeeze in a nutrient dense smoothie you’ll have less stress about meal planning. You can also make a salad in a jar using all of your favorite veggies. In the evening do the same sort of routine creating for dinner planning and prep for success. Once you start getting into a routine habit in your morning and evening, you can span out to the point you have a daily routine that you are used to and stress triggers, like the laundry, are reduced. This is the Healthy Living Revolution!!

Technology Disconnect

Technology can be a huge stress trigger for many people, even you. You may not think it is, but look at a few examples. Your phone is set-up to notify you of upcoming events, appointments, and bills. You also have notifications of things going on with friends and co-workers social media accounts. It is a constant attachment that can sometimes lead you to stressing over bills, upcoming appointments, and drama in your friends lives.

To reduce the stress, disconnect from your technology for one hour or so a day. Turn off your phone and leave it on a charger in another room. Go and game with friends online and get lost in an MMO, or watch your favorite show. You can even pick up something that is a 100% disconnect, like meditation or exercise. The stresses are reduced and something positive is replacing the spot.

Simplify Your Work

Your work schedule and routine can be a huge source of stress, especially if you are are a freelancer or in an administrative position. Take a few minutes to look over your schedule, planning, and client list. Remove the things you don’t need. Some of these things may be webinars that are unnecessary, clients that are overly demanding, and extra side freelancing positions that are just not worth the time and payout. Once these are removed, set-up a routine for what is left. The routine can be handled the same way as the routine for your daily life. Work on things that stress you at the end of the day first, then move through the day.

These methods will help you organize your daily life, work life, and emotional well-being to reduce overall stress. Once these areas are taken care of and sorted out, you will start to see a reduction in stress and a subsequent reduction in emotional eating.

Tips For Reducing Your Daily Stress When You Have Emotional Eating Responses

You Really Are What You Eat

I do love my vitamins, especially when they come from nothing but whole foods! Recent dietary research has uncovered 14 different nutrient-dense foods that time and again promote good overall health.  Coined “superfoods,” they tend to have fewer calories, higher levels of vitamins and minerals, and many disease-fighting antioxidants.



Beans (legumes), berries (especially blueberries), broccoli, green tea, nuts (especially walnuts), oranges, pumpkin, sea vegetables. cold-washed non-gmo soy, spinach, tomatoes, gluten-free oats, and fermented non-dairy products can all help stop and even reverse symptoms that so many of us are dealing with. And where one might have an effect on a certain part of the body, it can also affect the health of other body functions and performance, since the whole body is connected.  With these simple whole foods as the base of a balanced, solid diet, weight loss gimmicks and other fly-by-night programs can become a thing of the past in your life.

Conversely, the ill-effects of an unbalanced diet are several and varied. Low energy levels, mood swings, tired all the time, weight change, uncomfortable with body are just a few signs that your diet is unbalanced.  An unbalanced diet can cause problems with maintenance of body tissues, growth and development, brain and nervous system function, as well as problems with bone and muscle systems.

Symptoms of malnutrition include lack of energy, irritability, a weakened immune system leading to frequent colds or allergies, and mineral depletion that can trigger a variety of health concerns including anemia.

And since the body is connected, realizing that an unhealthy body will result in an unhealthy spirit only makes sense.  When we nourish our body with these superfoods and complement them with other nutrient-dense and healthy fresh foods, our spirit will be vitalized and healthy as a direct result.

Many modern diets based on prepackaged convenience foods are sorely lacking in many vitamins and minerals, which can affect our mental capacities as well, and cause irritability, confusion, and the feeling of ‘being in a fog’ all the time.



Superfoods can be the basis of a sound, healthy, nutritious solution to curing many of these ailments and more.

Essential Nutrients for the Battle of the Middle Ground

Mom told you, or maybe she didn’t, that you have to fight with every bit of non-logical being when it comes time to fight off the Menopause Dragon. As we age, our body changes. The nutrients required by a thirty-five year old woman are not the same nutrients required by a fifty-five year old woman. Perimenopausal and menopausal women require some specific nutrients to maintain optimum health.

Even if a woman eats a wide variety of healthy foods during this time, she may still be missing some essential nutrients. The reason is because her body has shifted and the nutrients she believes she needs may not address the symptoms of perimenopause or menopause. Let’s take a look at some symptoms and see how two important nutrients – calcium and vitamin D – work in tandem to ease those symptoms.

Calcium

A lack of adequate calcium in the body can lead to reduced bone density. When your body doesn’t get enough calcium, it will take the calcium from the bones in your body. This can lead to bone loss and, eventually, osteoporosis.

Other problems, such as restlessness, anxiety, and disturbed sleep patterns may also be the result of a calcium deficiency. Begin building your calcium reserves by eating several of these foods daily:

Sweet Potatoes

Collard Greens

Non-gmo Cold-washed Soy

Wild Caught Salmon or Sardines

Spinach

Broccoli

Of course, along with adding calcium rich foods to your diet, taking a whole foods capsule rich in calcium is an excellent way to ensure you are getting the right amount by bridging that gap. The recommended amount of calcium for perimenopausal and menopausal women until the age of 55 is 1200 mg per day. After 55, it is often recommended to boost the dosage to 1500 mg per day. Our body tends to absorb less calcium as we age. The extra calcium can ease the symptoms of menopause and protect against bone loss.

Vitamin D

It’s important to know that calcium cannot be absorbed by the body without vitamin D. It doesn’t matter how much calcium you take, if you don’t pair it with enough vitamin D, the calcium will not be absorbed properly. I joke that here in the Pacific Northwest we get overwhelmed after the first sunny day, with too much Vitamin D. However that’s just a joke and most of us are deficient. Along with helping to absorb calcium to maintain bone health, vitamin D can also combat mood swings, even fighting off depression. Vitamin D is also known to help with memory and overall cognitive performance.

One of the easiest, and best, ways to get enough vitamin D is to go outside. The sun works with your body to produce vitamin D through the skin. Just exposing your skin to sunlight 15 minutes a day will provide your body with a healthy dose of vitamin D. Have chicken skin? It could mean your a D-deficient. This is a case where more is not better. Once you have your 15 minutes, go ahead and lather on the sunscreen to protect your skin from overexposure. You have had all the sunlight you need.

If you are unable to get outside daily, add extra servings of D rich foods to your diet. If, however, these sources of vitamin D are not readily available to you on a routine basis, then adding a supplement is a good idea. The recommended daily allowance of vitamin D is 1000 mg per day, although talk to your doctor. I take far higher amounts throughout the year here in the Seattle area.

Your doctor or other health professional will be your best resource if you have any doubts or questions about how much calcium and vitamin D you need to maintain optimum health and fight the symptoms of perimenopause or menopause. Make a list of all the calcium rich and vitamin D rich foods you eat each day, then sit down and discuss your lifestyle and eating habits with your doctor or health professional. Adding a supplement may be recommended, and it may be just the answer you were looking for to relieve those symptoms and enjoy better health.

Your Fat Cells Are Multiplying When You Least Expect It

Adipogenesis made me fat… We’ve known for some time that fat cells and and will multiply. Previous belief has been that fat cells could only increase in number under certain circumstances such as extreme weight gain or at certain times in a person’s life-cycle, such as during pregnancy and during late childhood and early puberty.

But a study on lower body fat cells is making big waves. Researchers found that a gain of only approximately 1.6 kilograms of lower body fat resulted in the creation of 2.6 billion new adipocytes in just 8 weeks. This confirmed that lower body fat accumulates quickly through fat cell multiplication.

I found this to be very interesting because my husband’s issues with weight didn’t start until after his first leg injury, where he didn’t walk for six months. And then for me by two big gains have been post miscarriage So of course the last time my husband was finally almost to his goal… he broke his knee cap and then had shoulder surgery. It seems like the more he would try to feed to build when he was recovering, the common muscle feeding tip that body builders use, the less results he was seeing. This I believe has to do with all of that.

So what can you do to stop some of this and create apoptosis, or fat cell die off?

Inhibition of adipogenesis creates this induction of apoptosis!!

Piceatannol is a metabolite of highly bioavailable resveratrol and in natural foods. Piceatannol is structurally related to resveratrol except for one small modification, and is found in plants alongside resveratrol, and so it’s in your almonds, your blackberries, your grapes. In 2003 studies prompted research interest in piceatannol and its effect on these diseases. They found in one study that it blocked LMP2A, a viral protein-tyrosine kinase implicated in leukemia, non-Hodgkin’s lymphoma and other diseases associated with Epstein Barr Virus. A 2012 Purdue University study found that fat cells in culture, in the presence of piceatannol, alters the timing of gene expressions, gene functions and insulin action, resulting in the delay or complete inhibition of adipogenesis. Could this be why in the 7 weeks on the T30 along you can continue to lose that dreaded belly fat?

7 Weeks On Juice Plus transform 30 weight loss results

7 Weeks On the Transform30 : Oct 21 to Dec. 12

I am using a highly bioavailable whole foods berry/grape supplement to see if that support can help create that apoptosis and kill off some of those billions of new fat cells I’ve created through the ups and downs in life, as well as my vegan protein shakes (but you could also use the new Bar that is soy-free).We’re also trying a new program I’ve created called ‘Paleo Blocks’… you know who gets to be the guinea pig for all of my tests, right? 😉 I’ll share when it’s tweaked just right and let you know. But in the mean time make sure you order the Paleo Vegeo program, Nourished In 30 on Amazon.. a real steal priced for everyone!!

Bija Super Brownie Protein Bar for the Super Bowl 2017

Time for recovery … or just noshing during the Super Bowl with the yummy nummy flavors of chocolate and nut butter blended together in this brownie-like recovery treat.

Bija Super Brownie Protein Bar
Total Time: 1 hr., 10 min.
Prep Time: 10 min.
Yield: 4 bars
Ingredients:
• 1 scoop Chocolate Vegan Mix
• 1 scoop Vanilla Vegan Mix
• ½ cup hemp nut butter (recipe here)
• ½ cup date puree *{See Recipe Below}
• ½ cup gluten-free rolled oats or organic coconut flakes
Preparation:
1. Mix all ingredients together.
2. Freeze for at least 90 minutes in an 8″ x 8″ pan.
4. Remove from freezer, cut into 4 squares.
recovery bar recipe Super Bowl Food
It’s important to know that muscles store glycogen and they use that during hard exercise and that’s why recovery is so important. Research showed that your muscles are most receptive for the effect of insulin in the first two hours after a good workout, and so you need to eat carbs and get that insulin level as high as possible with the kind of food you eat. To raise your insulin levels you need to eat food with a high glycemic index, like oats and dates. The ideal balance between carbohydrates and protein to maximize insulin production yet not slow down the digestion is a ration of four to one. So, you need to add a little bit of protein to your post-training meal.

Date Puree:

Not unlike figs, dates are wonderful for the stomach, bones and blood. They are rich in minerals like calcium, iron, phosphorus, copper and manganese, and help to promote bowel regularity. Their complex natural sugar constitution makes them great for energy and will boost your metabolism.
Date puree can also be substituted for 1 cup of sugar in any recipe. To make your puree just 1 cup pitted dates with 1/2 – 1 cup hot water until a thick paste is made.