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.
It is new years eve day and the dawn of a new year is quickly approaching. As humans we approach newness with a sense of hope and excitement. It is an opportunity to begin untarnished with fresh beginnings. We quickly build visions of where we wish to be a few months from now or at this same moment in twelve months time, having accomplished so much and nearer our goals and hopes than we have ever been before. Perhaps you sit there now looking back at last year, reflecting on what you may have accomplished, mountains you have climbed or seas you have crossed. Perhaps you see other peaks that had the best of you and still you didn’t reach the pinnacle. It is often a nostalgic day and the end to a very busy holiday season.
Soon the days will feel longer with more sunlight to light each step. Soon the snow will melt and the flowers will bloom. Soon it will be March and then June. We sit here on new years eve looking into the next 365 days and ask ourselves, what will we do, who will we become? I love the hope this time brings. It feels similar to sitting on a ship looking for a light house in the pitch dark, and the rays starting to become evident in the distance, land!
We tend to mark time and seasons and we set goals. Goals for health, goals for business, goals for the family and relationships, and retirement. As we reach to these goals, if we are not making the deadlines that we have set for ourselves, discouragement often creeps in. I would like to encourage all my readers to approach each day of this new year with the same hope and enthusiasm as they feel at this moment. Every day gives you opportunity to reach, to make decisions, to commit. Every day is a fresh slate, clean and untarnished. Every day affords you the opportunity to make decisions that support your goals, whatever they may be.
Set some goals. Then ask yourself, “will this action support my goals”. If your goal is weight loss, it will help you to stop and ask yourself “will this action support my goals” as you sit down to a huge bowl of tortilla chips and salsa or the desserts hiding in your pantry. You will clearly be able to say, “no”. Then stop and respect yourself enough to make a different decision. If the goal is to get out of credit card debt, it will help you to stop and ask yourself the question “will this movie be just as fun to watch on my couch in six months when I have no more revolving debt instead of paying $15 bucks a ticket and seeing it tonight with friends”. The answer will be clear. Set some goals, stop and ask yourself the hard questions, answer honestly, slow down your decision making, and reflect on the hope you feel right now, at the dawn of a new year, remember this feeling, and you will be more successful making these small changes that support your major life goals.
Most Americans don't eat anywhere near the amount of fiber they should. Let's change that! Fiber is critical for many organ systems from your heart to your bowels. It can help maintain healthy blood sugar levels and is great for weight loss efforts. It's actually pretty easy to add into your diet. Check out the suggestions below:
1. Eat more fruits and veggies!
Try to add a piece of fruit to your breakfast routine, and choose fruit as an option for a morning snack. Make sure you inculde at least 1-2 vegetables in your lunch and evening meal. Eat the skins and peels of fruits and vegetables.
2. Choose whole grains whenever possible.
Look for "whole grains" on the packaging. If something says wheat flour, it isn;t the same as whole wheat flour. Choosing whole grains means that you get the whole or entire grain. You are getting the roughage in addition to the sweet tasty white carbohydrate parts we all love. It usually helps incorporate a fun nutty flavor.
3. Add legumes to your diet.
When making dishes look for opportunities to add in beans or lentils. I like to add black beans to enchiladas, garbanzo beans to shepards pie, kidney beans to italian soups, and hummus to sandwiches.
4. Make my recipe below to add a natural fiber mix to your oatmeal or drink it in some luke warm water right before dinner. This fiber mix will help even out your blood sugar throughout the day, improve your bowel habits and help you feel more full.
Natural Fiber Mix
Mix together equal parts of the following:
Ground Flax Seed
Ground Chia Seeds
Store in a tupperware, plastic bag or mason jar and keep in the fridge. It is good to limit the amount of air that touches (so a plastic bag is GREAT) it will limit oxidation frmo the ground flax seeds and chia seeds. I would start with just one teaspoon per day and gradually increase to two heaping tablespoons.
My favorite way to take this mix is in 6 oz of hot water about 10 minutes before dinner. I recommend having this drink right before dinner, it will help bind extra fats. It also will help you feel super full - this is great for portion control.
Yesterday I wrote about SIBO, small intestinal bacterial overgrowth. This occurs oftentimes alongside bacterial dysbiosis. Dysbiosis is an alteration of the body’s microbial community making a shift in the population when primarily good bacteria decreases and bad (or pathogenic) bacteria flourish. In simple terms you have less good and more bad. The balance is thrown off.
How can dysbiosis occur? Overuse of antibiotics, poor diets, excessive alcohol intake, overuse of NSAIDs(aspirin, Ibuprofen), and other lifestyle factors.
Many are more used to calling these instances of dysbiosis by the location of the bacterial community shift or the type of change that is taking place. For instance, we call a dysbiosis in the vaginal cavity a vaginal yeast infection. Or a local overgrowth of yeast in the mouth is called thrush. Other examples are SIBO (dysbiosis in the small intestine), vaginosis, and candida overgrowth.
If you have IBS, chronic bloating, distention and indigestion, celiac, crohn’s, colitis, GERD, obesity, food allergies or heart disease, you may have some intestinal dysbiosis.
In order to assist in bringing a better balance to your intestines, eating a specific diet and reintroducing the best bacterial communities can improve the above symptoms/conditions. It is also important to take specific protocols for gut healing to avoid dysbiosis in the future. Taking glutamine for gut healing and nourishing yourself with bone broth, and decreasing sugar intake, especially in the form of soda and other liquid sugar can all help with keeping a balanced bacterial community.
Many of my clients lately have expressed difficulty with meal planning. I realize I may not be a normal segment of the population who has fun thinking about what to cook for dinner Monday so that I can use components from that meal again on Tuesday, and so on. I get that I’m not normal, but I figured for those of you who view it as a chore or find it overwhelming, boring or a time consuming task, we could strategize some tips to arm yourself with.
First of all, meal planning supports your health goals and sticking to a grocery budget. More than half of Americans don’t know what it is they will be eating for dinner when they wake up in the morning. Without a plan, those with busy lives can easily be tempted to reach for easy, less healthy options. I’d like to help you become a better food planner. You will cut down on food waste, save money, reduce cooking time, dirty less dishes, and may even eliminate some stress(not to mention last minute trips to the store for items you didn’t know you needed when you shopped without a plan). So without further ado, let’s try to lessen those obstacles in the way of you and your plan for next week!
Tip #1: Shop in your pantry first! Do An Inventory
Look through your fridge, freezer and pantry for items that will expire soon. If you have roast meat in the freezer, or ground turkey in your fridge, write these items down so you can look for recipes centered around what you already have in your kitchen. This will help you reduce food waste and avoid unnecessary extra spending at the store.
Tip #2: What Are You Craving? What Inspires You?
This week I saw a recipe for tortellini soup and I wanted it so bad! So, I looked in my pantry and saw I had beef broth, tomatoes canned, and in the fridge I had celery, carrots, and some diced onion. All I really needed was the tortellini at the store! I wanted that soup so badly, I cooked it up as soon as I got home. I found a recipe on pinterest. Think about foods you may have wanted over the last week, whether it is a pesto chicken dish or a savory soup and look for recipes that seem easy enough for the amount of time you would like to spend cooking. If you go with what you have been craving or what inspires you, then you won’t be in a position on Tuesday wishing you were making sausage and peppers when all you’ve wanted since Sunday is taco salad.
You can decide on your meals for the week depending on the inventory you saw in tip 1, what may be on sale this week(call you butcher at the grocery store and ask what organic, well-sourced items are on sale – that way you can know as you are building your grocery list). Areas to look for inspiration are: cookbooks, magazines, blogs, pinterest, even facebook these days, there are videos showing up in my feed all the time of people making food.
Tip #3: Consult You Calendar
Consider who will be home what nights, if Johnny is at soccer on Tuesday and Thursday consider a meal that could be in a crockpot that everyone can grab on the go that night. Consider if you are all going to be away from the home one night, so you don’t over purchase items that won’t get cooked and may be wasted. Look for when you will need quick and easy meals, and when it’s okay to sip on a glass of wine and cook for an hour or two (oh, no one else does that?).
The main thing I would suggest in this section is to try to make two meals out of every meat selection, so you can buy in larger bulk, that way you can save some money. So ground turkey can be apart of turkey burgers AND taco night, or turkey chili and healthy turkey lasagna. You get the point. Try to pair of meat nights back to back. You can even do something like greek turkey meatballs on Monday and spaghetti and meatballs the next night. As you make the meatballs use two bowls when you get to the seasonings, in the Italian mix use basil, oregano, and garlic powder. In the greek use parsley, oregano, and thyme.
Tip #4 Write It All Down
Right out the meals like this:
Monday: Arugula Salad with Strawberries and Grilled Steak
Tuesday: Steak Fajitas
Wednesday: Greek night with Pitas, Hummus, and Turkey Meatballs
Thursday: Spaghetti and Meatballs with a Ceasar Salad Kit
Friday: Salmon, Rice and Asparagus
Saturday: Going Out
Sunday: Stuffed Bell Peppers (use left over meatballs, rice and anything else)
Tip #5 Plan Your Healthy Snacks
You can leave your list vague like: 2 kinds of fruit. Then when shopping look for what is on sale. But, even if you have a vague plan, have a plan. This will help you to avoid forgetting to pack a snack and instead grabbing a snickers out of the vending machine at work, or making a stop for an expensive treat at a local coffee shop where you will waste money and calories.
Tip #6 Keep It Simple and Be Easy On Yourself
Just like anything, the more you practice meal planning the better you will be at it. I suggest saving your weekly menus. Once you develop 4 or 5 weeks worth consider rotating them. That way you can just redo your shopping list real quick and the work is already done for you. You can also involve your family or room mates. Ask them what they are interested in eating this week. Maybe your partner is just waiting for you to make that delicious Indian Curry recipe again. Ask them, they will tell you.
Tip #7 Be Flexible
Some nights will inevitably not go as planned. No problem! Quick meals can be easy and healthy enough, you can always make an omelet or a quick soup or stir-fry whatever protein you have with a couple veggies. I like to always keep some easy to whip up items around so that when life gets hectic, dinner doesn’t have to be. It could be an already prepared tomato soup, and you make a quick cheese quesadilla to go alongside it with those whole wheat tortillas you are making lunch wraps with. That won’t take you more than 5 minutes to do.
Tip #8 Batch Cooking
I find this to be the best piece to meal planning. If you know you will need brown rice twice this week, why not cook it up while you are putting away groceries on Sunday afternoon. You can cook up batches of lots of things to make dinners or even packed lunches an easier task during the week. Consider cooking batches of chicken breasts, eggs, quinoa, lentils, veggies, you can pack salads at the start of the week with dressings on the side. A large pot of soup made on Sunday can be made into Monday, Tuesday and Wednesdays packed lunch. When you are putting it away, put it straight into the pyrex or Tupperware you will bring to school or work. You can even freeze extras in small, air-tight, labeled containers.
You can also buy bulk from places like Costco or when you see chicken breasts on sale. Then just freeze some of these bulk items. I like to keep a list of what I have put in my freezer, because sometimes it has a way of eating those items up and sending them to the bottom never to be found again. If you have a list, you can always know what to be searching for.
What other tips do you have and use? Please comment below or on facebook.
I recently joined a new gym and fell back in love with an old friend of mine, spin class! It didn’t take long for me to find my two favorite instructors at the gym. It’s a mix of a lot of sweat, some high speed yet stationary cycling (just the kind I like, with no cars next to me), good music, and the right words.
The right words is what I would like to focus on in this post. Speaking to yourself kindly, with encouraging and motivating language will help you reach for your goals. Negative self talk and negative views toward yourself, reciting these thoughts to your self will continue to put larger and larger mountains between you and your health goals. Check out these two sayings: ‘Yes You Can’ and ‘I See You.’
One of the teachers will just out of the blue say “Yes You Can”. It’s not that someone in the room has said, I can’t, or I won’t. Maybe she sees it in someone’s face or diminishing energy levels. But, I eat it up. Every time I hear her say “Yes You Can”, I am like “Hell Yes, I Can!”. And just then I have more energy than the second before. I never tire of her saying it. And now even when I don’t take her class and I’m in someone elses class I will say it to myself. “Yes You Can”. It’s this self talk that is so positive. It helps me get through a long, hard workout. I’ve brought it into my business practices too. Whenever I have a moment of doubt that I may be attempting something too big or too far out of my reach I say “Yes You Can”, Sometimes I say it over and over again. I say it until I believe it, and then I push on.
This is something that can help as we make decision by decision for health. Whether it is taking the screens out of the bedroom at bedtime so you can sleep more soundly, or at the grocery store when the amount of produce you put in your cart seems like more than you’ve ever eaten in an entire week before. I want you to stop, and say “Yes You Can”. Make it personal, [insert your name] you can! Caitlin, you can! Jason, you can. Lilly, yes you can. Slowly not only will you realize you can, but you will DO.
The other spin teacher I really like will randomly in class say “I See You”. This isn’t like a mother saying “I See You” as you reach for the cookie jar she told you was not available until after dinner, or the teacher responding to wandering eyes during a quiz. It’s an “I See You Working”. I see that effort! It’s an “I’m Proud Of You, And I’m Telling You!” I love it when he says it. It seems so simple but, when he says it, I feel proud of me too and the work I’m putting in. It is one that feels a bit more silly to incorporate into self talk. But, I recommend you try. When you make the choice of a piece of fruit instead of cookies as a snack or you choose yogurt as a bed time snack instead of ice cream, let yourself know, that you recognize the change and the decision. Let yourself know how proud you are. Reward yourself with these positive thoughts. I promise there are chemical reactions happening in that brain that will increase the satisfaction as you reward yourself with gratitude that is associated with these choices.
I know many of you read this blog to learn about health and nutrition. I want to let you know I will continue to post information… and though I don’t know exactly who is reading, I can tell how many of you are. I see you and I’m proud. Whatever your health goal, I want you to feel empowered to reach for it, Yes You Can! I BELIEVE IN YOU. If you find that you need more help reaching for those goals, consider hiring a health coach. I would be happy to help encourage you, provide you with the education you need and the hand holding, cheerleading and accountability to reach your health goals.
Hormones fluctuate dramatically throughout our lifetimes, and for women especially, they fluctuate dramatically just monthly. Hormones going hay-wire can contribute to weight gain, mood swings, and depression. There are actions within our own individual control that have significant effects on hormone production and metabolism. You guessed it: Diet and Exercise (and perhaps one you didn't guess or often overlook!) SLEEP. Today I will focus mostly on diet. We will keep it pretty simple too, eat more of these... and less of these... got it? Let's go.
Cruciferous vegetables (1-2 servings per day)
- cabbage, broccoli, cauliflower, bok choy, brussel's sprouts
Leafy greens (1-2 servings per day)
- spinach, kale, swiss chard, collard greens, beet greens
Berries, melon and citrus (1 serving per day)
Raw nuts and seeds (1-2 servings per day) - consider soaking
Ground flax seed (1 Tbsp daily)
Beans (at least 1 serving per day)
Whole grains (2 servings per day)
Fish (2 servings per week)
Healthy fats: avocados, olives, olive oil, and those mentioned above.
Artificial sweeteners (diet soda, etc)
Trans fats and saturated fats
Sleep at least 7 hours per night
Get out in the fresh air and breathe
Get into full spectrum sunlight as quickly as you can upon waking
Maintain a healthy weight
Consider supplements that may help (ask a qualified health practitioner)
Take time to relax
This is a warm and delicious fall soup that will satisfy! I love to sprinkle fresh grated romano cheese before serving. I also add noodles to this soup!
2 Tbsp Extra Virgin Olive Oil
1 Large Yellow Onion, Diced
4 Stalks Celery, Diced
1 Butternut Squash, Peeled, Seeded, and Cubed
8 Cups Chicken or Vegetable Stock
3 Tbsp Fresh Rosemary Chopped
1 Tsp Thyme (dried)
1 Can Cannellini Beans Drained and rinsed
2 to 3 Cups Chopped Kale
Black Pepper and Salt to Taste
Noodles can be added based on your families preference, choose a whole grain option, if you choose to add.
Heat the olive oil in a large pot over medium heat. Add the onion and saute for 5 to 10 minutes. Add the celery, squash, and saute another 5 minutes. Next add stock and rosemary and allow to simmer for 15 to 20 minutes. Add beans, kale and simmer another 4-5 minutes. Next add salt and pepper to taste.
I love to either add pasta or serve with a whole grain bread on the side.
Information on Egg Labeling in the Supermarket, What is Worth Your Money?
Egg buying has become very confusing, with a large mix of certifications, terms and phrasing on packages- many buyers are left wondering, when and what is worth the extra bucks? Check out my guide below of what the terms mean (or don't mean) and which terms are worth the extra bucks in my humble opinion(denoted by this ***). I also really like this NPR article:
I would pay more for this, it is a very specific term that guarantees the hens are not caged, fed an organic diet, receive no antibiotics or GMO foods.
This term really means nothing, it is not a regulated term so ANY producer can put this term on their label.
Again this is not regulated so any producer can put this on it’s label.
Omega 3 ***
This is also NOT regulated. However it is a great way to get some more omega-3 fatty acids. The hens are fed fish oil or flax oil to increase the omega-3s in the eggs laid.
Another unregulated term, however it means just what it says. The hens laying the eggs don’t live in cages, but this doesn’t mean they are in a “good situation”, or even outside.
So what is the difference? These hens can move around, perch and lay their eggs in a nest, and depending on how many other hens are around, they may be able to spread their wings.
Pasture Raised ***
I would also pay more for this term. Most of these hens spend the balance of their lives outdoors with a good amount of space and access to indoors. They can eat worms and insects along with vegetarian feed. Some producers include amount of square feet per hen. This is a level of transparency I believe in.
This term should not warrant extra dollars from your pocket because it is illegal to give hormones to egg laying hens in the US.
United Egg Producer Certified
Not worth your money or purchasing power. According to the Humane Society. “This voluntary egg industry program permits cruel and inhumane caging and treatment. Hens are confined in barren, wire cages so small the birds can barely move. The guidelines recommend cage space less than the size of a piece of paper—just 67 square inches—for each bird.”
This term means the hens are not in a cage and have access to the outdoors. The extra outdoor space may be a screened-in area on cement or dirt or grass. Even though it may say this, most free-range birds in commercial egg facilities never do go outside. The USDA does not certify this term, so be careful this may not mean your eggs were laid by a hen that ever saw the light of day.
The vegetarian diet contains no animal by-products. Chicken will scavenge in a natural environment eating bugs and vegetarian food. So a vegetarian diet may not actually be best for the hens, but you can know they are not eating other animal by-products. Most hens are fed a vegetarian diet, so I wouldn’t pay more for this.
Many people are starting to raise their own hens and source eggs from their own backyard. Before deciding to do this, check out your local city ordinances to see if your area will allow you to have hens based on city zoning. Even if you don't live in super rural areas, there is often at least 1 or 2 sources of farm fresh, truly pasture raised eggs around.
I also recommend testing other types of eggs: Emu, Goose, Ostrich, Turkey, Quail and DUCK!
This week's recipe is inspired by a client of mine that has a slight aversion to meat and is looking for more ways to incorporate protein into their diet. Not technically a "sauce" but this dip is like hummus and is great as a spread on sandwiches, you can dip vegetables into it or even whole grain chips or crackers. This has a Mediterranean flare, but you could experiment with different herbs if you like. You could add basil and oregano for a more italian twist, or cilantro and a jalepeno for a more latin flare. However you choose, please give this recipe a go!
-3 cups cooked white beans (I like cannellini), you could also just use 2 - 15 ounce cans of beans, make sure to rinse in lots of water to help with the flatulence.
-1 red bell pepper, roasted (you could also use jarred if you prefer - you'll need about 1/2 cup - make sure to rinse any juice it was jarred with)
- 1/2 cup almond butter (or 1/3 cup tahini)
- juice of two lemons, or about 1/4 cup
- 3 Tbsp olive oil
- 1 tsp garlic powder, (I also like to add 2 cloves of fresh garlic crushed)
- 1/2 tsp chili powder
- 1 tsp salt
- 1/2 cup water (you can use more if needed for desired texture)
- if you like it spicy you could add a pinch of cayenne or crushed red peppers
To roast the bell peppers, place them in a baking dish under the broiler until all the skin is charred turning frequently. Usually takes about 8-10 minutes. Remove the peppers from the baking dish, transfer to a paper bag or covered glass bowl and let stand for about 10 minutes. Remove the peppers, peel of black charred skins, cut peppers and remove the seeds.
Add all ingredients in a blender or food processor, process until smooth and creamy. Taste the bean dip to see if it needs more lemon, garlic, or salt. I like to refrigerate before serving so it is cold rather than room temperature.
Let me know when you try it! Happy Saturday!
Caitlin Johnson is a dietitian, wife, lover of ice cream, chef wannabe, California-girl, Christian, liver eating, "food-avore."
110 N McClelland Street
Santa Maria, California 93454