Choosing Health’s Blog

What stress and gas have in common

Are you struggling with symptoms like bloating and gas? Low energy? Extra pounds that just won’t seem to go away?

Ugh, these symptoms are awful and yet SO common. Nearly every client that I’ve ever worked with in the last 16 years has had at least one of them.

Today, I want to share with you some insider information on a little hormone called CRH that may just be the reason you continue to experience symptoms. I’ll also share 3 tools to help you rebalance this hormone and start feeling better.

CRH, corticotropin-releasing hormone, is the hormonal precursor to cortisol~our primary stress hormone.

CRH does a lot of important things in your body and I want to be clear that neither CRH or cortisol are the bad guy. However, when you encounter stress often, as many of us do, and you don’t have tools to minimize your stress on the regular, that’s when your health goes downhill and you start to see and feel symptoms.

2 big ways that CRH cause weight imbalance and gut issues

  1. CRH lowers your stomach acid HCL. You need to have healthy levels of HCL in your stomach so that you can properly digest your food to make energy and think clearly. It’s also a really important part of your immune system and kills bacteria, viruses, and pathogens that you come in contact with through food, water and life. If you don’t have enough HCL and you get an infection, this can cause symptoms like gas, bloating, low energy, and excess body fat.
  2. Imbalanced CRH decreases growth hormone, considered by many to be the “fountain of youth hormone”. Among many things, growth hormone helps us maintain healthy muscle to fat ratio and have more energy.

Best advice?

You aren’t immune to stress. None of us are. Your body gets stressed from all kinds of things: poor diet, not drinking enough water, lack of or too much movement, job stress, relationship stress, financial stress, feeling overwhelmed…the list goes on and on! And I want to be clear that there’s no such thing as life without stress. We need some challenges in order to get stronger and not die of boredom, but if you are having symptoms, your body is telling you that things have gotten out of hand. You can act now, or wait until it gets a lot worse, but it won’t just improve on its own.

3 tools to help you rebalance

  1. Take reset breaks often throughout your day. A reset break can be as simple as a few deep breaths or something like Pleasure Meditation (a 1-3 minute joyful stress reduction practice).
  2. Get a good night’s sleep. Aim to get to bed by 11pm (earlier if you have to be up earlier in the morning). Research shows that 7-8 hrs of sleep each night does wonders for your mind, body and gut and that we need a minimum of 7 hours per night to sustain health.
  3. Customize your diet. Eating the foods that work best for you is a key part of reducing weight, gas and low energy. Start a food journal so you can begin to notice the foods that work best for your body or even better, get in touch with me to test for your optimal diet.

Until next time, I’m wishing you unstoppable health!


Dandelion Caramel Nut Tea

Oh my goodness, I have to tell you about this delicious tea that’s loaded with health benefits!
One of my dear clients brought me a couple of bags as a gift last week and besides being suuuuper tasty, it’s also good for you.

What’s so good about it?

Dandelion root is a key ingredient to Teeccino Dandelion Caramel Nut tea and it’s loaded with benefits such as:

  • Stimulates bile, a necessary digestive agent
  • Increases the clearing of toxins through the liver
  • Improves blood sugar balance and insulin production
  • Is rich in fiber (this tea contains inulin which is a prebiotic soluble fiber that feeds your gut flora)
  • Is high in antioxidants so helps protect your cells against damage
  • Also, this tea is certified gluten-free & caffeine free

Find more dandelion root benefits here.

What’s it taste like?

Like chicory root coffee mixed with a subtle caramel flavor. Seriously yummy.
I love to share information like this with my clients and with you because when I know that when you’ve got tools in your toolkit for how to take better care of yourself and fix your symptoms all while enjoying yourself and not feeling deprived, that’s what we call a win! That’s the path to creating awesome health.

Want even more guidance and support? Are you someone whose health symptoms are stopping you from living life fully?I’d love to hear from you! Click here and tell me how I can help.

Until next time, I’m wishing you Unstoppable Health!


Increasing Your Health Wealth

“You’ll either find a way or you’ll find an excuse,” Mel Robbins.
Wow. I came across this quote while reading over the holiday and it really rang true

Whether you made any New Year’s Resolutions or not, you’d probably like to feel good and avoid disease, right?

Answer this without thinking too hard or censoring your answer: What is one thing that you’re doing consistently that, if you changed, it would open up the doors for you to gain better health and not have as many symptoms like low energy, cravings, weight gain, poor sleep, or body pain?

Maybe it’s saying YES to taking that walk, saying YES to fresh veggies with your dinner, or saying YES to sticking to your bedtime.

It doesn’t have to be big. What’s one small, healthy action you can replace in your life right now?

What is one small action you can do consistently that will increase your health wealth (the investment that is ALWAYS worthwhile)?

Start there.

If you’re interested in skyrocketing your health wealth, having a customized plan so that you can regain your health, fix your symptoms, and get the most out of your life, I’d love to talk with you. Please email me at and let me know what health struggles you’re going through so we can make 2018 YOUR year to shine.

Until next time, I’m wishing you Unstoppable Health!

In health, & happiness

Anti-Inflammatory Chocolate Pudding

I hope you had an amazing holiday!
Today I have a gift for you to help you have unstoppable health in 2018.
I enjoyed this delicious pudding with my family over the holidays and I think you will find it satisfying and full of anti-inflammatory ingredients. Feeling amazing is a huge part of having unstoppable health and I truly want that for you!


  • 1 can full fat coconut milk (or organic cream if you prefer)
  • 4 tablespoons organic cocoa powder, unsweetened
  • 4 tablespoons Lakanto or Swerve (organic erythritol blend) or sweetener of choice
  • 2 teaspoons vanilla extract
  • 2 tablespoons gelatin (my preferred is by Vital Proteins)
  • 4 tablespoons cold water

How to:

  1. Heat the coconut milk, cocoa, sweetener, and vanilla on medium-low heat in a medium sized pot and mix well with a whisk.
  2. In a bowl, mix the gelatin and cold water thoroughly and add to the pot. Mix well.
  3. When warm, pour into 4 small bowls or mugs.
  4. Chill in refrigerator for 30-45 minutes or until pudding is firm.
  5. Optionally, top with whipped coconut cream or cream.


This pudding has easily assimilated protein, fat, is naturally low in carbohydrate, and is high in minerals and anti-inflammatory amino acids. I hope you love it!

If you’re interested in having more great recipes like this as well as a customized plan so that you can regain your health, fix your symptoms, and get the most out of your life, I’d love to talk with you. Please email me at and let me know what health struggles you’re going through so we can make 2018 YOUR year to shine.

Until next time, I’m wishing you Unstoppable Health!

In health, & happiness

Fat burning keto egg nog

I’ve always loved egg nog, but for me and so many people I care about, sugar is a real problem. And c’mon, it’s so easy to use the holidays as an excuse to revert to habits that just don’t get you to where you want to be with your health. My solution to this is to simply upgrade the recipe or tradition so that it’s aligned with what you truly want, not just what works in the moment.

If you love egg nog like I do, then you’re going to love this recipe upgrade!  Instead of experiencing a sugar crash afterward, you can feel more energized and kick your metabolism into fat burning mode.

Fat Burning Keto Egg Nog

  • 1 cup almond or coconut milk (unsweetened)
  • 2 cups heavy cream
  • 4 eggs
  • 3-4 tablespoons erythritol or Lakanto OR 48 drops SweetLeaf liquid stevia, plain or vanilla creme
  • 1 tsp ground nutmeg (fresh is best!)
  • 1 tsp pumpkin pie spice
  • Optional: dash of MCT oil

How to: Blend all ingredients in blender or with a hand blender thoroughly. Serves 4.

Enjoy this great recipe. Happy Holidays!

In health,


Mummy Hot Dogs

Here’s another fun Halloween recipe you and your kiddos are sure to enjoy!


  • 1 package of grass-fed beef hot dogs (I love the sugar-free ones by U.S. Wellness Meats), OR chicken or turkey dogs if you prefer
  • 1 large sweet potato (preferably a hanna white sweet potato)
  • 3-4 Tablespoons of Ghee OR bacon fat OR duck fat OR coconut oil
  • Small amount of ketchup, mayo or mustard for eyes (after cooked)
  • OPTIONAL on the side: Sauerkraut

How to:

  • Preheat oven to 350
  • Use a spiral slicer to slice the sweet potato into long curly noodles and place on a cookie sheet (This is the one I have).
  • Cut hot dogs in half and wrap with a small amount of sweet potato noodles, leaving a little opening so you can add a couple dots for eyes after baking
  • Lay on greased cooking rack or cookie sheet
  • Melt fat on low heat and drizzle over your mummies
  • Bake for 20-25 mins
  • OPTIONAL: Put the oven on BROIL for 3-7 mins until they get a little crispy (watch them so they don’t burn).
  • Remove from oven, put on a plate and add eyes to the mummies with sauce of choice
  • Serve with mustard and sauerkraut…or any other vegetable for that matter!


Greek Lamb with Tzatziki Sauce

Do you love Greek food? Then you’ve got to give this simple recipe a try!

Greek Lamb Ingredients

  • 2 lbs ground lamb
  • 1/4 red onion finely chopped (or 1 tsp dried onion powder)
  • 3 cloves minced garlic
  • 1/2 Tablespoon dried oregano
  • 1 tsp lemon juice
  • 1 tsp salt
  • dash of black pepper

How to:

Add all ingredients to a large skillet and cook on medium heat, mixing with spatula so that ingredients are well-combined. Cook until meat is fully cooked, about 8 minutes.

Tzatziki Ingredients

  • 1 cup full-fat plain greek yogurt
  • 1/2 cup finely chopped cucumber
  • 1 tsp minced garlic
  • 1-2 tsp dried oregano
  • 1 tsp lemon juice
  • dash of salt and pepper

How to:

Mix all ingredients thoroughly in a bowl.

Serve with a side salad and top both the lamb and salad with tzatziki sauce. Yum!

“CORNBREAD” STUFFING, Grainless & Low Carb

This recipe is from Maria Emmerich’s blog. Enjoy this grainless, low-carb stuffing alternative throughout the year.

Cornbread Ingredients:
  • 1/2 cup coconut flour
  • 1/4 tsp Celtic sea salt
  • 1/4 tsp baking soda
  • 6 eggs (or 3 eggs and 1/3 cup coconut milk)
  • 1/2 cup coconut oil, melted

Cornbread How To:
Preheat oven to 350 degrees F. In a medium sized bowl sift together the dry ingredients. Slowly add the wet ingredients into the dry ingredients and stir until very smooth. Grease a small bread pan and fill about 2/3 of the way full with batter. Bake for 40-50 minutes, or until a toothpick comes out clean. This can be made ahead and frozen.

Stuffing Ingredients:

  • 1 pound ground sausage or bacon (omit for vegetarian)
  • 2 cups celery, chopped
  • 1/2 cup onion, chopped
  • 5 cups crumbled “cornbread” (from above)
  • 2 cups sliced mushrooms
  • 1 1/4 cups chicken broth (or more if you like a mushy stuffing)
  • 1 1/2 tsp poultry seasoning
  • 1 tsp sage
Stuffing How To:
Preheat oven to 325 degrees F (165 degrees C). Place sausage, mushrooms, celery and onions in a large, deep skillet. Cook over medium high heat until evenly brown. Drain, crumble and set aside. In a large bowl combine sausage mixture with cornbread, chicken broth, poultry seasoning and sage. Mix well and transfer to a 9×12 inch baking dish. Bake, covered, for 45 minutes or until well set and cooked through.
Makes 12 servings.
Traditional Cornbread Stuffing = 441 calories, 20g fat, 15g protein, 52 carbs, 4.3g fiber
“Healthified” Stuffing = 278 calories, 22g fat, 12.4g protein, 4.4 carbs, 2.2g fiber

Zoodle Monster

Here’s a fun Halloween recipe for you to enjoy any time of the year!


  • 2 medium organic zucchini
  • 1 cup organic pesto sauce (made with olive oil, not canola or soy, like Pasta Mike’s brand) or homemade pesto sauce
  • Organic roasted red pepper (homemade or jar), sliced lengthwise
  • Mozzarella (or use cherry tomatoes if dairy intolerant)
  • Black olives
  • *Add protein of your choice on the side if desired (eggs, sausage, tempeh, fish, chicken)

How to:

  • Pre-heat oven to 250.
  • Spiral slice zucchini into noodles
  • Line a cookie sheet with paper towels and spread zoodles out on cookie sheet.
  • Bake for 25 minutes.
  • When done, toss with pesto sauce in a pan on low heat until warm.
  • Slice mozzarella to make the eyes, cut the ends off of 2 olives and put on top of mozzarella (*or use cherry tomatoes, sliced hard-boiled egg…get creative!)
  • Use a long slice of roasted red pepper for the tongue (great idea from the Inspiralized site).

Enjoy this delicious meal!


In health~


Bec’s Meatloaf (new and improved!)

This recipe is great for batch cooking so you have an easy meal to prepare that you can enjoy as leftovers all week long or freeze for those busy nights you just want to defrost.


  • 3 lbs grass-fed ground beef
  • 1/2 lb ground “pet food” (ground organ meats, they have to label it as pet food if the ground beef is under 70%)
  • 1 organic carrot, chopped in 1/2 inch pieces
  • 1/2 organic zucchini, chopped in 1/2 inch pieces
  • 2 teaspoons each of ground onion, garlic
  • 1 teaspoon each of sea salt, pepper, paprika, dried parsley, rosemary, and cumin (or Restore the Jing powdered Chinese herb extract)
  • *optional, add sliced Swiss cheese on top for last 5 minutes of baking

How to

  • Pre-heat oven to 375
  • Mix everything in a large glass baking dish and then press into a loaf
  • Bake for 45-60 mins
  • Add Swiss cheese slices for last 5 minutes of baking if desired (and you tolerate dairy well)

I love this recipe topped with crispy leeks. Enjoy!!

Serves 12-16