Replenish your electrolytes with this simple health drink, no chemicals, just easy to absorb nourishing minerals, electrolytes and calories.
With flu season in full swing, I thought I'd share this recipe for a homemade health aid. It's like a gatorade without the chemicals, additives, food coloring, and high fructose corn syrup (YUCK!). Those things are not what you want fueling your body and resetting a balance in your body when you are sick. This is also safe to drink during pregnancy and would be great during labor to keep yourself hydrated.
4 cups Coconut Water
The juice of 2 limes and 2 lemons
1/4 teaspoon sea salt (I like to mix a grey and pink salt)
1/4 cup raw honey or maple syrup
1 tsp natural calm magnesium
You can mix all of the ingredients together in a blender. I just used a mason jar and shook it up real good.
Before labor and for friends that were having a home birth, I poured the health aide into an ice cube tray and froze the liquid as ice cubes. You could then add them to water or just defrost as needed when sick or in labor.
Hoping this flu season passes quickly, but you can be ready by having this prepped and in the fridge! Also, consider sending it to your childrens sports games instead of the high sugar, commercial varieties.
If you need access to the natural calm supplement, you can purchase off my online supplement dispensary: https://wellevate.me/caitlin-johnson
As always, in good health!
Caitlin Johnson, RD
New year and new resolutions, right? Wrong! I see patients in my practice every day that have been on every diet around and still have weight problems. I have clients referred from physicians on weight loss pills that have not worked and are robbing them of precious sleep. I have seen it all and take it from me, a new diet in the new year is not the solution to the extra twenty pounds or to your happiness. I know you are thinking 'wait a minute, you are a dietitian, don’t you put people on diets?' 90% of my clients do not go on a diet, they are taught a number of key principles of nourishing their body and energy balance. Read that again: nourishing their body and energy balance.
In my practice we go over things like hormone implications on health and weight, thyroid health, meal timing, composing healthy meals, shopping on a budget, planning meals for you and your family, cooking tips. A key component to managing healthy weight, fueling your body to have consistent energy, and avoiding chronic disease is education, the RIGHT education. With all of the diets, nutrition plans, smoothie replacements, and diet industry gimmicks, it is hard to weed through all of this and know simply: what to put on the table every night. That is why education is the number one thing I work on with patients.
The second key piece is INDIVIDUALIZATION. Not every body is the same (duh), because every single person has a lifetime of likes and don’t-likes, habits, even addictions (ie carbs, sugar, alcohol, starbucks, etc). Each household has different food budgets, schedules, and picky eaters. Taking key concepts and adjusting them to your health history, your health goals and your life right now is why seeing a professional is better than picking a brand new fad diet and implementing it for the next 30 days and then quitting and going back to your old lifestyle.
The other major role, or third place I see myself as a healthcare practitioner in nutrition is in providing accountability. I play the role of a friend to go to the gym with in terms of motivation, I provide guidance, and you can’t hide from the scale at my office (well you can). Studies show having an accountability partner will help you succeed when implementing new habits both in the kitchen and at the gym.
The right information, customized for your life and help holding you to your goals is the formula I have seen work for people.
Diets do not work for a number of reasons. The first being that they often lack long term sustainability. Ask yourself the question: Can I do this for the rest of my life without swaying from this diet for one meal, one day, one evening, one holiday? If you can not commit in that way, the diet will not work for you. Diets also do not work due to long term damage they often cause your metabolism. When severely restricting calories you slow your metabolism down and effectively teach your body to go into starvation mode. This is difficult to rehabilitate out of. Once you abandon said diet, and go back to your normal lifestyle, you return in a somewhat damaged state because you have slowed your metabolism down. Thus any weight you regain will return in the form of fat. So if you lose 10 pounds and gain back those 10 pounds, don’t think it is the “same” 10 pounds. You first lost muscle and fat, and now you have gained back almost all fat. Adipose or fat tissue is less metabolically active. This is the reason you will always gain back more weight.
The diet industry knows these principles and thrives off of them, because they make money every time they regurgitate to you a “new” diet that is just a slight tweak from one they have sold in the past. Don’t fall victim to this in the new year. If you need help, seek it out from someone qualified to support you through to the end of your goals. If you won’t seek help, at least do yourself a favor and don’t go on a diet.
You should also check out my post from last year: Dieting and broken metabolisms, why is it so hard for some to lose weight and keep it off.
To make this recipe it takes me about 15-20 minutes, depending on if I slow down to eat the first waffle. It also yields 8 large waffles in my waffle iron. It will depend on your waffle iron size.
2 cups oatmeal
(I used rolled oats - I have not tested the recipe with steel cut or instant)
1 tsp vanilla extract
1 tsp baking soda
1 cup greek yogurt (you can replace greek yogurt with 3 additional eggs if sensitive to dairy) - if doing so, I recommend adding 2 tbsp maple syrup to mixture to overcome flavor of eggs
(Optional: coconut flakes, blueberries, cinnamon, almond extract)
Ready everyone? Easiest recipe ever. Take all of the ingredients and throw them in your blender. Blend until it looks smooth, there may be air bubbles, that is okay. I usually add the greek yogurt and eggs first, so the oatmeal doesn't get stuck at the bottom.
Heat your waffle iron to medium or medium high. Depending on size of iron, use a 3/4 to 1 cup measure to add mixture to iron. Let heat and make first waffle small, the first waffle is always a bit different texture than the rest of the waffles.
Options to serve with: peanut butter, (or any nut butter), butter and syrup (my favorite), fresh berries and syrup, or.... let me know your favorite!
I like to make a double batch and freeze the waffles for easy breakfasts. I just toast them in the toaster from frozen. This is a delicious, guilt free breakfast! Full of fiber, protein, good fat, and lasting energy. Give it a try and leave me a comment on how they turned out.
Picture credits: above, from when I made the recipe during pregnancy, below, from a friend who loves the recipe and makes for her two adorable kiddos (child approved!).
Preheat oven to 300ºF.
In a large bowl, stir to combine rolled oats, all seeds and nuts. In a separate bowl, stir to combine maple syrup, oil, and salt(and any additional flavorings - vanilla extract, cinnamon, nutmeg, etc). Pour wet ingredients over the oats, and mix well.
Grab a rimmed sheet pan and line with wax paper or a silpat baking mat. Pour granola and spread it out evenly with a spatula. Bake for 45 minutes, stirring at least twice about the 15 and 30 minute mark through the baking process. I will either add coconut flakes and dried fruit halfway through the process or after the granola is cooled depending on if I want it raw or toasted. Let the granola cool completely, then store in an airtight container at room temperature for up to 2 weeks.
An inflammatory response is a mechanism (or tool) used by the immune system to protect from invaders, infection and injury. It is a good thing. In a healthy individual the response is limited in time and resolves after the infection has cleared or injury has healed. However, chronic inflammation can be negative as the impact is not on an invader or injury any longer, but the impact begins working on your own tissues and organs and may cause a cascade of negative health outcomes.
Understanding that inflammation is linked to most chronic diseases provides patients with avenues to pursue lowering inflammatory markers in their bodies. How can you do this? Increase anti-inflammatory foods such as fatty fish, nuts, olive oil, green tea, fruits and vegetables. How else? Consider removing foods and chemicals that may be causing inflammation in the body; in short - consider food sensitivities.
Food sensitivities are not the same thing as food allergies or food intolerances. Food allergies are reactions to a protein within a food and generally appear right away after eating a food. Think: itchy throat, hives, and anaphylaxis. These can be tested by an allergist utilizing a skin prick test. Food intolerances are a result of our bodies not having the ability to metabolize a certain food, this may be due to lack of a certain enzyme or genetic mutations. Think: lactose intolerance, when an individual lacks the enzyme lactase to break apart the sugar in milk products. Food intolerances are tested with different measures, sometimes hydrogen breath tests, blood tests or urine tests, depending on what the suspected offending food may be.
So what are food sensitivities and how are they different? These are generally marked by a delay in reaction, they are associated with the immune system responding with white blood cells releasing inflammatory agents and will manifest with symptoms like: diarrhea, arthritic pain, headaches and migraines. However, there are some cases where the reaction is dose dependent and may not lead to an obvious symptom in an individual. The inflammation related to food sensitivities takes more time to develop than typical food allergies and can target any tissue in your body. These can be particularly harmful if an individual does not know they are having this reaction to a food that is commonly in their diet. For example an individual might be sensitive to eggs and be accustomed to eating eggs multiple times a week or even every day. This daily intake of a food they are reactive to can be the cause of a constant immune reaction causing low grade inflammation in their body. This inflammation can begin affecting organ systems very distant from the gut, like the brain, joints, thyroid tissue and so on.
Some foods are common culprits in this inflammatory response. You may have heard of some of them: gluten containing grains, dairy, eggs, and soy (among others). There are many books and providers recommending eliminating these foods without testing. However, not everyone with inflammatory markers has an immune response to these foods. That is why testing for specific food sensitivities can be helpful for an individual to target the exact foods that are driving inflammation in their body. In other words, instead of unnecessarily removing entire food groups or foods out of your diet in hopes of lowering inflammation, use a guided approach that considers how you react. Once determining the reactive foods, it is necessary to remove them from the diet to avoid further inflammation. Using a blood test can guide this elimination protocol and help to make it more manageable (by only removing your specific reactive foods) and more effective due to this lab based method.
If after testing, it is found that you are reactive to a list of foods it is recommended to remove these foods from your diet. Depending on degree of reactivity, it can range from 4 to 6 weeks before reintroduction or 6 months to a year. Many food sensitivities manifest because of inflammation in the gut and compromised gut barrier function (food is getting into the blood stream undigested and it shouldn’t be). Working with a trained practitioner on how long to remove foods and what foods to focus on in the mean time to lower inflammation and restore healthy gut function is imperative. Removal alone isn’t always enough, focusing on healing the gut is also important. As foods are removed that are contributing to inflammation, patients often see increase in energy, decrease in headaches, aches, pains, arthritis, GI disturbances, and sometimes even return of absent menstrual cycles.
A question I receive in my practice often comes in the form of “Will I need to remove these foods forever?” I understand this, especially if an offending food is one of your favorites. The answer to the question is: sometimes. Many patients after restoring gut function and calming their immune reactions are able to reintroduce some of the foods they show reactive to. Oftentimes there is a limited list of foods that still produce symptoms when eaten. So it is on an individual patient basis and even with each different patient, it may depend on the food itself.
A note on tests: Not all food sensitivity tests are created equal. If you are interested in testing for food sensitivities, I recommend asking your medical practitioner if they offer a test that will monitor for type 3 AND type 4 food sensitivities. Many tests will only consider one immune reaction, yet both will drive inflammation in your body, so it is worth selecting a test that will cover both types of reactions. In addition to this, I would also request a list of the foods and chemicals that are tested. Many times we take medications quite frequently or even daily, like a baby aspirin or ibuprofen. Sometimes these chemicals in drugs, chemical preservatives in food or food colorings are what an individual is reacting to, so using a test that accounts for these common chemicals can provide additional guidance and help for an individual.
I posted some photos of a yummy avocado chocolate bread I made a few weeks ago. I didn’t make it sweet enough, so I doubled the amount of maple syrup in the recipe I am posting. You can make it less sweet by only using 3 tbsp and then just sweeten the slices of bread with some additional honey and maple syrup as needed.
The texture of this bread was really dreamy, you would hardly know it was gluten free. You could also make it dairy free if you replace the melted butter with some melted coconut oil. I for one, love the taste melted butter adds.
Since my version wasn’t sweet enough, I would slice a piece of the loaf and spread a little butter, microwave for ten seconds and then add a little drizzle of maple syrup. However you indulge, please enjoy!
PS, you may need to obtain some ingredients you don’t normally stock in your pantry like coconut milk or almond flour, but I promise it is WORTH it!
WHAT TO OBTAIN:
2 Whole Avocados
3 Tbsp melted butter
1.5 tsp vanilla extract
3 tbsp coconut cream (this is what forms at the top of the a can of coconut milk – if you live in a warm climate you can leave in the fridge overnight)
6 tbsp maple syrup or honey
1 cup pecans chopped finely
2 cups almond flour
¼ cup cocoa powder
1 tsp baking soda
½ teaspoon salt
1/3 cup chocolate chips
PUTTING IT TOGETHER:
Preheat the oven to 350 degrees, and line the bottom of a loaf pan with parchment paper.
In a food processor pulse the two peeled and seeded avocados until smooth and creamy. Next add melted butter, vanilla, coconut cream, maple syrup and eggs, mix until smooth.
In a large mixing bowl mix together almond flour, baking soda, cocoa powder, salt and chocolate chips.
Using a spatula, mix in wet avocado mixture with dry ingredients. Do not over mix.
Spoon batter into prepared loaf pan and sprinkle some pecans and/or chocolate chips on top.
Bake 45-50 minutes or until you can insert a toothpick into the center of your loaf and it comes out clean.
Let the bread cool in the pan for about 10-15 minutes. Store bread in refrigerator in between indulgences.
Staying hydrated, or getting enough water throughout the day can be difficult for many of us. Most people don't wake up in the morning and set as a goal for the day to drink enough water and it really isn't the last thing most of us think about as we drift to sleep, "did I get enough H2O"? Few of us get into bed at night and think I should have actually eaten today. That's because eating food is generally a higher priority than drinking water.
I hear this a lot "I'm just too busy to remember to drink water" or "I already pee like 20 times per day, and I need to drink more water" or "if I drank more water then I would need to give up some of my coffee". I get all of the excuses, but when people really begin to understand how important hydration is, the excuses begin to melt away.
So why is hydration so important for us?
Our bodies are composed of more than 62% water and it is needed for nearly every chemical process in our body. Water helps transport nutrients into cells, carry waste out of cells and out of the body, cushion organs, support our blood supply, fight infection, and keep our skin elastic and glowing. Water supports other processes like sex (think natural lubricant), breast milk supply for those nursing mama's out there, kidney function and overall detox. I could keep going, but I will stop here: ENERGY. Water is so important for you to feel energized.
But how much water do I really need?
A good general rule is taking you body weight in pounds and dividing it in half. A good average for women is about 90 ounces and for men it would be about 120 ounces. That is 8 glasses of water for women and about 12 for men. This liquid includes water you would get from food sources too. Think about foods like cucumbers, watermelons, even soup. You can get a lot of water/hydration from these foods.
If you find it difficult to remember to drink enough water consider setting a reminder on your phone or keep a log of what you are drinking for a few days. Tally up glasses of water, make a note of what time of day you hit your hydration goal. If you review a few days logs, you may be able to find areas where you can improve. There are even water tracking apps like Foodstand, which allows you to log the number of glasses you consume throughout the day.
Water, is that it?
Nope, there are definitely some alternatives to choose from if water is just too boring for you.
-Try flavoring your water by adding some slices lemon, cucumbers or melons. You could also add fresh herbs like mint into a glass before filling it with water.
-Ice tea is a great way to sip you way to hydration goals. In truth hot tea counts too. Just make sure you aren't adding too much sugar to your tea, but that's a topic for another day.
-Kombucha! This is a great go-to. It is a bit more exciting than water and contains live probiotics which also aid digestion, mood, immunity, and it's just fun to say "kombucha".
-Eat foods that have high water content like melons, cucumbers, celery, fruit or jicama. I wouldn't solely depend on this for your water needs, but incorporating these foods into you diet will help with overall hydration health.
-Buy a cute/fun water bottle that you are happy to carry around because it makes you feel super hip. Then show off you amazing hydration skills by drinking all that water you keep putting in it.
Give it a try! Log for a few days your water intake and see if you can reach your ounces goal.
After years of being vilified as the macronutrient that will make you fat, I am glad to report most people are not as afraid of eating fat these days. To put is simply, it is much more likely that the sugar and highly processed carbohydrates we eat in high quantities are contributing to growing waist lines, higher overall weight and declining health. Fat is good for you and necessary to support healthy hormone balance, immune function, glowing skin and anti-inflammatory processes in the body. So let's look more closely at what fats can improve our health and which fats to limit.
Some people believe that the fat they consume is mostly contained in the oils they cook with or the salad dressings they throw on their salad. It's more than that. There is fat in meat, dairy products, nuts, and even some fruit (think coconuts and avocados).
Fats are made up of a number of different “fatty acids”. You have heard of these before, for instance “omega 3 fatty acids” or “omega 6 fatty acids”. Omega 6 fatty acids are highly concentrated in vegetable oils like sunflower, soybean, safflower and corn. Because these are cheaper oils and most can be heated to high temperatures many of our processed cereals, baked goods, and fast food companies tend to cook in these omega 6 rich oils. In America we consume more omega 6 than is best for our bodies. We also tend not to eat enough omega 3 or omega 9 rich foods to promote balance in our bodies. Omega 6 fatty acids have been shown to increase inflammation response. Whereas omega 3 fatty acids have been shown to promote anti-inflammatory processes.
Trans fat should be avoided altogether. You’ll find this type of fat in shortening and many shelf stable crackers and cookies in the supermarket. It is so bad for you that many other countries have completely banned this type of fat. It hides itself in many of our foods though, so sticking to whole foods is your best bet to avoid this type of fat. If you can’t do that make sure to scan the ingredient label for anything that says “partially hydrogenated oil”.
Saturated fats should be limited in our diets. They are found in dairy products and meat products. Choosing leaner cuts of meat and reducing the amount of full fat dairy consumed are the two best ways to avoid consuming too much saturated fat.
So what are healthy fats?
Those with a higher content of Omega 3 fatty acids, higher levels of Omega 9 fatty acids (conjugated linoleic acid or CLA), as well as fats containing medium chain triglycerides, because all of these types of fats have been shown to improve our health in one or multiple ways. It’s not so important that you remember these types of fat components but rather what types of foods to eat to maximize these healthier fats.
See my list below:
Wild caught salmon or other fatty fish: One of the best and highest sources of Omega 3 fatty acids. All fish contain these good fats, the colder water a fish swims in will increase the amount of Omega 3s it contains. Sardines are another great source or cod liver oil.
Grass fed beef has as much as 5 times more Omega-3s as a corn fed cow. It has much higher content of Omega-9 fatty acids as well. Cattle naturally graze on grass, you won’t find them in corn fields. Feeding cattle what is more natural for them yields healthier body compositions and in turn, improves the quality of meat we can source from these animals. You may have to adjust to a slightly less sweet, less fatty, and more gamey taste. Over time, grass fed beef will begin to taste normal to you.
Olive oil has been proven time and again in studies to improve cardiovascular labs like cholesterol and triglycerides. The Mediterranean diet is rich in fish, olive oil and olives and many studies have been done to learn why this diet pattern is so beneficial.
Avocados are a fruit that is rich in oleic acid. Oleic acid is the same type of fatty acid in olive oil.
Walnuts have the highest omega 3 content of nuts. However other healthy nuts include pecans, peanuts, and almonds.
Organic eggs from pastured chickens are much higher in omega fatty acids.
Butter or ghee from grass fed cows contains a short chain fatty acid with anti-inflammatory properties called butyric acid. They also contain omega 3s and up to 5 times more CLA than butter from corn fed cows.
In terms of cooking oils, olive oil is great at lower temperatures and avocado oil or ghee are great alternatives for higher cooking temperatures. All have wonderful health attributes and are great additions to an anti-inflammatory kitchen.
Every client I see is informed they must start eating breakfast if they would like to lose weight. I then instruct them that they must eat it within an hour of waking. Some people will fight me on this point more than any other.
They will say, I’ve never eaten breakfast in my life. They will say, if I eat breakfast, I’ll be hungry within an hour or two, if I don’t, I am fine until noon. I understand this, and in fact I am banking on your hunger coming in a few hours. That is when we will add a snack time.
My clients work with me to heal something that is broken. Part of why it is broken is because of how we start our day, every SINGLE DAY. They continue to fast until 11 am or noon because they aren't hungry and then they eat a lions share of lunch, quickly crash and then eat something super sweet as an afternoon pick-me-up.
I explain to my clients that they will need to be willing to change their morning routine and get breakfast in within an hour of waking. We also discuss what is best to eat to speed up their metabolism and start the day with good energy. But, even if they do not make a change regarding what, they eat, they absolutely need to change WHEN. If you wake at 6 am, eat by 7 am. If you wake at 5 am, yes, I want you to eat something by 6 am. You get the point.
Some of the recommendation is based on starting your metabolism burning throughout the day, some of it is to boost your energy levels, some of it has to do with how it will change your eating patterns later in the day and assist you in making better, healthier choices with the food you choose to eat.
In any case, this is important because we start providing your body with fuel upon waking. We are telling your body to start burning. So when you are hungry in a few hours, that is a sign that your metabolism is moving right along as we want it to. This is a good sign. Hunger will become something you are used to rather than a feeling you are fearful of. Part of why hunger will no longer be an enemy is because when you are hungry you’ll get to eat! And even though you are eating, you can still lose weight. Novel thought isn't it?
This isn’t a confessional or a Dear Abby response, and when I say alone, I don’t mean by myself in a dark room watching TV. I mean without the addition of fat or protein… but please read on.
Carbohydrates have been vilified in the weight loss world since the end of the low fat diet era. It was almost like one day someone woke up and realized, when people stop eating fat, they get, well, really fat. About that same time the Atkins diet was on the rise and someone else was trying to make a few million (perhaps billion) dollars by figuring out a quick way to send every house wife in America to the health food store to purchase a wonder food called “protein powder”. This left the industry needing to find another reason to blame for everyone getting fat. In terms of macronutrients: carbohydrates were the only one left. So began the era of low carbohydrate dieting.
Now let’s get real for a minute. Who wants to live forever without pizza, pasta, bread, fruit or the countless other wonderful foods that have higher amounts of carbohydrates? When I was a young child unless a food was white and fully carbohydrate, there was no chance of me eating it. When I say white I mean: mashed potatoes, noodles (with parmesan), bread, macaroni and cheese (you are right, that is yellow), and frozen waffles. I have had a love affair with carbohydrates my entire life. I promise you, it is not about to end here and now.
As a nutrition professional what I understand now is that there really are two ways to alter your diet to induce weight loss: lower your calories OR lower your carbohydrates. The problem with these two approaches is that in most cases they are not long lasting and sustainable. Since this is the case people enjoy weight loss for a season, and then when diet habits change back over time, the weight comes back with a vengeance. Hence, Americas billion dollar industry feeding our yo-yo dieting habits.
The answer to losing weight over time and keeping it off lies not in a simplistic caloric restriction or carbohydrate restriction which are very near sighted and proven not to last. Rather the focus needs to be in speeding up your metabolism. It also lies within telling your body through hormone signals that you don’t need to store fat right now; instead you can tap your fat stores consistently when you need more energy.
Carbs are not the enemy. However, eating carbs alone is the enemy of weight loss. Let me explain why. When you eat carbohydrates alone your stomach empties it’s contents faster into your small intestine where most absorption happens. Let’s call this mostly carb meal white bread and jelly. This type of meal allows for very fast use of these carbs. In all of evolutionary time, this is a good thing, when needing to run from predators or catch a beast for dinner. However, in modern times with very processed food this makes for a huge up surge in blood sugar levels. Blood sugar is not a bad thing, but a huge spike in it is. The spike leads your pancreas to excrete a huge amount of insulin to combat the large surge. And insulin tells the rest of the cells in your body to absorb the sugar floating around in your blood. This is what it is supposed to do, however it also tells certain portions of your body to store energy as fat. When it is STORING energy as fat it is of necessity not utilizing fat for energy.
Now consider if you instead of having toast with jelly chose to have toast with peanut butter or a slice of deli meat on it. The fat and protein from the peanut butter or deli meat make your stomach do some extra work as it empties it’s contents. It blunts the effect of a quick raise in blood sugar. This slower increase over time allows your pancreas to produce less insulin. Your body still gets all the necessary signals for it to absorb blood sugar for energy, but it doesn’t send out the entire arsenal of insulin tipping the threshold and making it so your body doesn’t respond by storing fat.
This may seem like a super scientific explanation, but if you think about it you may realize there are many things you eat regularly that don’t have the added combo of protein and/or fat. Something as simple as a piece of fruit.
Carbs are not the enemy, eating carbohydrates alone will cause you to store fat, making it more difficult to lose weight. Eating simple carbohydrates and very highly refined and processed carbohydrates will do the same thing. Think about the difference in the look of a whole grain bread vs. a white bread. You can see the difference with your eyes, believe me your intestines, pancreas and liver can see the difference too. The fiber helps in slowing down the digestion and the added protein and fat from a whole grain provides the added benefit of slowing absorption.
There are foods that have high carb and high fat levels which some of you may be reasoning are still going to be okay to eat. These are foods like tortilla chips, potato chips, donuts. You are thinking, come on there is fat to slow the process down and blunt the blood sugar response. You are right, but they are still providing you little to know benefit in terms of nutrients. You are getting a whole lot of calories without any vitamins and fiber. Say no to these foods more often than you say yes. And join me in not eating carbohydrates alone. Have a handful of peanuts when you eat a piece of fruit, grab a piece of cheese if you are about to have a slice of toast, instead of eating spaghetti marinara add some meatballs to the mix.
Caitlin Johnson is a dietitian, wife, lover of ice cream, chef wannabe, California-girl, Christian, liver eating, "food-avore."
218 W. Carmen Lane, Suite 108
Santa Maria, California 93458
Hours: Mon, Thurs, Fri 9-5 PST