The Mad Dietitian

It's been a while since I've posted. Thanks for all my new followers on IG! I haven't posted in recent months because I landed my dream job back in September! I am doing what I was hoping to do in a couple of years - see clients and lead other dietitians using a functional nutrition approach. It's been keeping me busy, needless to say!

I have missed being on IG and FB and thought I'd share my yummy GF/DF pizza recipe. It's great for those of you that are vegan or just gluten and dairy free. Our family is gluten and dairy free, but not vegan, and as of recently, also following a low FODMAP diet. We chose to use the Simple Mills pizza crust kit, made of almond flour, arrowroot, flax, and cauliflower. I'll admit most of these flours can be irritating if you're on a low FODMAP diet, but it's very individualized and our gut handled it well. However, some people may be more sensitive to it. There are brown rice flour mixes and recipes for pizza crusts that will be more tolerable for those of you sensitive to FODMAPs. To replace the cheese, we like using Miyoko's cashew cheese in place of buffalo mozzarella, and Good Planet plant-based mozzarella shreds. While it doesn't melt as good as traditional cheese, it did a nice job of providing great texture and flavor. And we used an organic tomato pasta sauce, as well as some fresh tomatoes and some "healthier" pepperoni without nitrates and antibiotics. We also had our vegetables while the pizzas were cooking - we all shared some spring greens.

The pizzas aren't pretty, but does that matter? 😂 They tasted great, the kids AND the hubby thought they were delicious. The downside is that plant -based cheese does not have any protein, unlike animal -based cheese. Because of this, we ate it with a side of black beans to get in more protein and fiber.

This is a fun recipe to make with the kids! And even more fun to eat 🤪

Happy new year everyone! Cheers to a healthy 2023!

We must do everything we can to protect our microbiome. What is it the microbiome, you ask? Its the microorganisms on your body, it's genetic material, and the byproducts. They are key in keeping you healthy and are a huge part of your immune system.

You basically have a microbiome anywhere where the inside of your body interfaces with the outside world, i.e. your mouth, your nose, your ears, your GI tract, your genitourinary areas, and your skin.

I've mentioned in the past that eating foods that are high in fiber and an abundance of fruits and vegetables are key to developing and maintaining your intestinal microbiome. I have found that a lot of people understand that. However, a lot of people tend to forget the other areas, especially your skin. Anytime you use any harsh chemicals, lotions, beauty products, or even soap on your skin, it wipes away part of your skins microbiome. It wipes both the good and bad bacteria, and we want to keep as much of the good bacteria around as possible. That's why you have to be picky with what you put on your skin. Choosing products without harsh chemicals is key. Not only do they disrupt your microbiome, but many are either carcinogenic or endocrine disruptors.

Some of the top products I have faith in, that will not disrupt the microbiome, are: Beautycounter organic skin care, and The Honest Company but there are so many more!

And remember, there's no reason to be germ phobic. We should actually be the opposite. The more we clean our bodies and environment with harsh chemicals, the more we strip our microbiome and weaken our immune system. It's called the hygiene hypothesis.

And my daughter is going to kill me when she gets older. She specifically told me not to post this photo of her 😂

What are your favorite products?

I know these tips might sound simple, but what I find in working with clients is that most of these areas are missing, and they are all a piece of the puzzle. Without one of the pieces, the puzzle is not complete and we cannot truly achieve the health we want.

I would also include human connections as another pillar. Especially due to the pandemic, so many of us isolate ourselves, and the human body needs connections with other humans (our "tribe") to truly be fulfilled.

We've got go back to the basics to achieve the health we should all have and crave. Without these, the body will be in a state of imbalance and the outcome of this is chronic disease.

Thanks to .mindypelz for her great information!

True story: you can still eat red meat and support our environment AND positively affect your health

I bet most of you didn't realize this. The typical narrative out there is that red meat is bad for your health and greenhouse gases. That is entirely true for conventionally raised, feedlot cattle. Not only are these farming practices bad for the environment, but the junk and grains they feed those cows are then eaten by you when you eat that meat. They are also given antibiotics and hormones to improve their health and product yield; but in turn we end up also consuming those compounds which is causing a slew of issues in our body, including antibiotic resistance, poor gut health, inflammation from the high amount of omega 6 fats (from the corn, soy and other junk they are fed), and hormonal issues. It's both sad and scary. All the same applies to the milk and dairy products.

So I totally understand why so many of my clients have cut out meat! I would too if I didn't know there was a better choice. This is where grass fed, grass finished, sustainably raised cattle comes into the picture. They basically do the opposite. We actually need pasture raised and grass finished cattle to help our environment and global warming; unfortunately there isn't enough of it. And when they are raised outside for their entire life, they thrive on the pasture, which then gives their meat higher nutrients, like antioxidants including vitamin E, and especially omega 3s. And there's no risk of all the antibiotics and hormones injected if they were never given any!

Almost all major grocery stores offer grass fed, grass finished beef and steaks. Or you can try to find a local farm near you. We like ribbonwireranch
and Seven Sons Farms for amazing pasture raised, sustainable, animal products.

Even if you start by only buying grass fed meat once a month, that's a start. Remember: red meat and cattle can actually be extremely good for you and the environment if it was raised the way it should be. Don't like big food fool you.

Hi everyone!

Head over to Instagram where I review the Olipop soda pop and discuss why regular, mainstream soda companies are killing us slowly. I recorded the reel through IG and it can't be transferred to FB unfortunately.

https://www.instagram.com/reel/ChWCEMyFjWZ/?igshid=YmMyMTA2M2Y=

Did you know that are health benefits to elevating your legs up on a wall?

After a hard workout, I like to meditate for a little bit and I've been starting to elevate my legs while I do it. This is common practice in yoga, also know as one of several inversion poses. Elevating the legs can improve circulation, which helps prevent blood clots and reduce swollen and ankles and feet. It may also stimulate the lymphatic system, helping you flush out toxins better. Both meditation and this elevation of the legs can turn on your parasympathetic system, which is our rest and digest system. We spend too much time in the sympathetic system, especially during a hard workout, so most of us need to intentionally turn on the parasympathetic. And for all my Yogi's, it may also rebalance fluids and provide energy. I'm all about more qi!

My dad is a big fan of headstands, which I envy. While I am not good at them, this is second best!

How many of you practice this on a regular basis? I'm jealous of those of you who have the balance to do a solid headstand!

Support your local farmers!

We love Brandau's Farmstand in Mokena, IL. Not only do they grow a lot of produce locally that is minimally sprayed (or not at all) with chemicals, but they are some of the nicest people to buy from. They also try their best to source produce locally that they can't grow, like from Michigan.

Local produce has a lot of advantages. First of all, we should all be eating seasonal so as not to eat the same fruits and vegetables year around and vary our intake. This helps minimize food sensitivities. Also, local produce can reduce respiratory allergies. Additionally, it's fresh so it's higher in nutrients (instead of the apples that were flown in from another state months ago and were sitting in the cooler until they were finally placed on the shelf a year later!). And it's a lot better for the environment when you w**d out the middle man. And it feels great to economically support a local business!

If you take your kids, they get excited about consuming those vegetables because they helped pick and choose them. Make sure to include them in the decision making!

Btw, how about those purple bell peppers....or the home grown fingerling potatoes. These are loaded with antioxidants!

Do you have a local farm or farmers market near you that you love visiting?

I can't stress enough the importance of fiber in our diet.

Traditional BLTs (bacon, lettuce tomato sandwiches) are notoriously high in refined carbs, low in fiber, high in nitrates and antibiotics from the bacon, and high in pro-inflammatory fats like the soybean oil from the mayo. Well, I reinvented it and completely changed it's profile so it's the complete opposite!

Try this instead:
• 2 slices of a high fiber, gluten free bread, like . is another good one, but Carbonaut has 14 g fiber PER SLICE!
• 3-4 slices of antibiotic, hormone, nitrate free bacon that's pasture-raised. My favorite is the Sunday bacon from
• 1-2 tbsp of an avocado mayo. My favorites are or
• Several slices of red onion (my favorite part, yummy)
• Several slices of tomato
• About 1/2 c of spring greens
• Avocado slices are optional

Now we are looking at about:
360 calories
36 g of carbs, 28 of which come from fiber (that's money right there!)
29 g of fat, all healthy fat from the animal that was raised and fed humanely and well, and the inflammatory-fighting avocado oil mayo
10 g of protein - while this is low for me, you can always nosh on a few more slices of bacon to boost your protein intake or even include some pasture-raised ham on the sandwich

This has been our favorite quick, go-to dinner option this summer. It is ready in 30 minutes or less and so delicious!

Carbonaut
Primal Kitchen
Chosen Foods

Don't forget about hearts of palm as a snack or a topping on your salad!

I recently came across a can of hearts of palm in my cupboard that I had completely forgotten about! And I forgot how good they were. They are low in calorie, but high in fiber and protein. A can of hearts of palm is approximately 80 calories with 6 g of fiber and 8 g of fiber. That's a lot! Keep in mind we need at least 25 g of fiber per day and a 150 lb woman needs at least 70 g of protein, and a 200 lb male needs at least 90 g. They are also high in B vitamins, vitamin C, and iron.

Btw hearts of palm comes from the inner core of palm trees. They are chewy like artichokes.

You can eat then right out of the can like I do, or sliced them up and put them in a salad or other side dish!

I can't stop reiterating the importance of fiber in our diet: makes you feel full after eating (as does protein!), regular bowel movements, feeds your good gut bacteria, which helps your mental health and immune health. The average person only gets about 12 g per day, but like I said above, we need at least 25 g (men need even more since they need more food, generally speaking).

You can find them at virtually any grocery store!

Yerba Buena aka Mint

I know it best for it's role in mojitos 😂 but did you know this little herb can provide you medicinal properties that make it worth consuming on a regular basis? Not only is it high in vitamin A, iron, manganese and folate, it's also an antioxidant, an immune system booster, a breath freshener, and can be used for anxiety and calmness. Simply smelling it can produce a relaxing effect!

And best of all, it's one of the simplest herbs to grow. Take this from me, someone who doesn't tend to her "garden" very much. It can pretty much withstand even the hottest, sunniest temps with minimal attention. Thanks to my parents for growing it and bringing it over. Most of my plants are gifts...I wonder what that means about me 😳

Different herbs and spices all have amazing benefits, so try to include a variety into your diet. Mint is an easy way to start and can be added to soups, salads, drinks, and side dishes!

Fourth of a July burger swap out! Instead of being in a food or carb coma this 4th, try swapping out the processed bread with a roasted or grilled bell pepper! I promise you won't skimp on taste!

For this burger, called the bell pepper burger (BPB), use your favorite ground beef (I recommend pasture-raised, grass-fed grass finished) and add in your favorite seasonings. I threw in some chopped, fresh, rosemary, and also some ground Mexican oregano into my ground beef mixture. Both of these herbs have strong antioxidant activity and polyphenols, which make them great gut bug food! Did you know oregano has 4x the antioxidant effect as blueberries?

I coated the peppers with olive oil and salt prior to grilling for some added flavor.

I also added some fermented zucchini and pickles for natural probiotics. And topped it off with arugula instead of iceberg lettuce for additional phytonutrients and vitamin K.

My final touch was avocado oil mayonnaise (I like Chosen Foods or Primal Kitchen). Traditional mayo has refined soybean oil, which you want to stay away from because it triggers inflammation in the body. Whole, organic, soybeans are wonderful, but not the refined, processed stuff.

Feel free to add your favorite additional condiments or toppings!

Have a fun and safe 4th of July!

If you have gut issues or suspect you do, you're not going to want to miss this free webinar hosted by my dear colleague and mentor, Dr. Cindy Howard, D.C., from Dr. Cindy of Innovative Health and Wellness Center

Dr. Howard has been an integral part of my gut health training in so many ways. She is truly a leader in the natural/functional medicine space, as a national speaker for several organizations.

The webinar is Monday, 7/11 at 12 pm CT. It's free! So you have nothing to lose by joining, and will definitely learn a thing or two about gut health, it's importance, and the repercussions of having poor gut health.

Register at: https://wellproz-live.com/landing/dr-cindy-howard

My summer school session is kicking my butt! I've been quiet on FB for that reason. I am taking two, condensed, 7 week courses this semester. I'm learning a ton that I will eventually share once I have the time 😉

On the usual note, did you know that mushrooms are powerhouses of nutrients, a true functional food? They contain vitamins and minerals like vitamin d (this is one of only a few foods that have vitamin D!), B vitamins, and potassium and zinc, depending on the mushroom. But what mostly stands out is their phytonutrient profile. Phytonutrients are nutrients other than vitamins or minerals that help in the prevention of chronic diseases. Mushrooms have been shown to contain antioxidants, be anti-inflammatory, and also anti-cancer. Remember, food is truly medicine.

For the kind that has the most bang for their buck, try cremini, shiitake, or oyster mushrooms.

Tonight I made a ginger beef, broccoli, and mushroom stir fry over (or under) brown rice and millet noodles. You can add mushrooms to almost any dish, cooked or raw!

Maybe I'll talk about medicinal mushrooms in a future post ;)

If you're at a loss for recipes and ideas to cook healthy meals, message me! I offer meal planning as an individual service, and offer virtual appointments.

How do you like to incorporate mushrooms? Soups, stir fries, burgers?

Warning: sweaty photo coming up with a swipe! I keep it real...

I've said this before, but detoxifying from our toxic environment is a necessary. Yes, we detoxify when we urination, defecate, and sweat with workouts/hot weather. That's why those three things are important to take part in on a daily basis. Another tool to help you detoxify, but also improve your mental health status, immune system, and cardiovascular system is sauna therapy. I especially love infrared sauna therapy. It's been a few months since I've gone and now I'm hooked again.

Our environment is laden in toxins that our body's organs weren't meant to deal with...alcohol, polypharmacy, plastics, molds, pesticides, synthetic chemicals in everything around us (beauty products/clothes/carpet etc)...we even have micro-plastics in the air we breathe! Our body is always detoxing, by the way, but ensuring you are purging those chemicals is key to longevity (and also minimizing your exposure). Otherwise, in some cases they can recirculate in the body or get stores in your fat cells, wreaking havoc. And not every body detoxes well. There are functional tests that can be done to assess this (let me know if you're interested!).

Google "infrared sauna" near you and I dare you spend some time in one. The temperature ranges from 100-175 degrees F (depending on the sauna, and you can also control the temp), and you can receive benefits at any level. Just get in there and sweat. Make sure to rehydrate well after (I also drink during my session) not just with water, but with minerals/electrolytes. And check with your doctor to make sure you can handle it. Most of you can, but always safest to check first!

Home-based infrared sauna therapy isn't cheap, but it's worth the investment. A good one installed in your home costs a few thousand dollars, but thankfully you can get smaller, portable versions for a lot cheaper. Also, they now have infrared blankets for a few hundred dollars that will allow you to achieve similar results!

Anyone else love sauna therapy? What's your ideal temperature and how long can your body handle it for?

Just because you don't have room for a garden, or you live in a small space, doesn't mean you can't grow you own food! Growing your own food is typically just as healthy or healthier than buying it, especially if you tend to buy conventional produce from big box stores that gets their produce from industrial agriculture businesses. You can always try hydroponic gardening! We love our Hamama hydroponic tray. It's nothing fancy, as there are definitely larger and more complex systems than ours, but it allows you to grow your own sprouts or microgreens inside the house. And it's a lot of fun for the kids to see them grow, then harvest them and eat them.

Hydroponic farming is a way of growing plants/fruits and vegetables without soil in an aqueous environment. There are various methods to achieve this, but the Hamama uses an "ebb and flow" system, where a coconut fiber medium is used to host the nutrients the plant needs and retain the water after the initial flooding. The literature mostly shows that nutrients, or bioactive compounds, found in plants grown under hydroponic conditions are the same or even higher than plants grown in soil. However, I'll admit I am a huge fan of ancestral or traditional diets and lifestyles and our ancestors thousands of years ago definitely didn't grow foods hydroponically 😂. So while I love the idea and have found it to encourage an intake of sprouts in my kids, I'm not 100% convinced this is a long-term solution to improving the quality of produce.

Until I find time to grow my own garden (I'm thinking next summer when I finally graduate from my full-time MS program), growing foods hydroponically works great for me and my family!

We recently grew broccoli sprouts, which are highly concentrated in sulforaphane. We added them to our fish tacos and beans! But you can add them into anything: smoothies, salads, a stir fry....or just eat them by the handful!

Do any of you grow foods hydroponically? If so, what system do you use?

*This is not a paid advertisement. I just love my Hamama!

Beware of nasty ingredients from so-called "healthy foods" when shopping for processed foods!

As much as I truly believe and follow a whole-foods diet with minimally processed foods, sometimes there's a time and place for them. Since we are a gluten and dairy free family, we are very limited on our choices at most places (grocery stores and restaurants alike). Honestly, that's not a horrible thing. As a result, we are always excited to try new foods and recipes. Take for example this gluten free chicken pho that we found online and got excited about. Of course, I should've know that anything that's ready in 3 minutes is going to be ultra processed. Check out the ingredients! Anything that has an ingredient that isn't a food you'd find in the kitchen is considered ultra processed: such as cellulose gum and disodium guanylate (wtf?). Avoid or severely limit these foods. Also, not to mention the protein is low for a meal and the fiber should be at least 9 grams to be considered beneficial for your health.

Even if you aren't gluten or dairy free and you don't feel you have a sensitivity to it, you may want to consider it if you have a metabolic condition like diabetes or cardiovascular disease, or an autoimmune condition like rheumatoid arthritis, type 1 diabetes, or multiple sclerosis. Unfortunately there is evidence showing that all of these conditions stem from inflammation, and gluten and dairy are two of the top culprits of inflammation (there are several others, but these are the two biggest ones).

As always, message me or set up an appointment if you want to explore an anti-inflammatory diet under my guidance. And visit my website as I build it with more recipes, videos, and helpful educational downloads! (Website in profile)

Our little family of five (includes our pup, Cersi) recently took a road trip to TN to visit some great friends/family. The trip was filled with the great outdoors. It validated our dream to one day live on a small farm and grow or raise some of our food. It was the longest road trip we've taken as a family and the kids loved it (12 hrs with stops). I was surprised how well my toddler did!

It was a good reminder that we all have our tribe and need to be around them as much as we can. In the past, our tribe kept us alive and healthy. They fulfill not only emotional support and moral guidance, but also impart wisdom and education, and strategies to live life better. Your tribe also keeps your healthy. I've said this before: human interactions and connections are key to longevity. And being in the outdoors and getting as much fresh air and sunlight as possible is also key to good health. Our bodies weren't designed to live in a closed house with manufactured air that is often of poor quality.

Now that summer's here, throw a hat on, and go outside! Leave the sunscreen at home unless you plan to be in the sun for over 20/30 minutes. Your body needs to absorb those sun rays for good hormonal health.

Summer is here! If you're like me, I try to reserve salads for the warmer months of the year and will eat more cooked veggies in the colder months.

I made this refreshing bacon and brussel sprouts salad last week that also included diced red onion and apples. The vinegarette was made with olive oil, apple cider vinegar, maple syrup and Dijon mustard.

Brussel sprouts have sulforaphane which is a phytochemical that is great for detoxification and cancer prevention. The red onion and apples are great prebiotics to help feed your good gut bacteria. And the bacon is a healthy source of protein and saturated fat as long as it's nitrate and antibiotic free, and ideally from pasture-raised pigs, but the latter can be hard to find.

For the recipe, just visit my website:
https://www.themaddietitian.com/recipes-1
and click on the Shaved Brussel Sprouts, Bacon, and Apple Salad recipe!

Love these Flackers flaxseed crackers! High in fiber and very filling, pair them with hummus or a nut butter and top with a veggie (like onions and tomatoes) for a satisfying meal or snack! GREAT on blood sugar. Not only high in fiber, but also includes plant-based omega 3s, some protein if you include hummus or a nut butter, and prebiotic fiber if you top it off with onions.
Flackers

Send a message to learn more.

HBOT is a great solution if you are post surgery or are having wound healing issues.

HBOT stands for Hyperbaric Oxygen Therapy and involves breathing in 100% pure oxygen in a pressurized chamber. Studies show that oxygen therapy helps wounds heal better since a deficit in oxygen impairs wound healing. HBOT heals at the cellular level. When white blood cells receive oxygen, they do their job better by killing bacteria, reducing swelling, and supporting the production of new blood vessels rapidly for healing. Depending on the prescription, you have to stay in the chamber for 30-120 minutes, and most people need several sessions to see results, depending on the severity of the condition. I was in there for 60 minutes because I recently had surgery. The effects last 24-48 hours, so I'm planning to go a few more rounds in the next week. It's actually quite relaxing!

Since I recently had surgery, I wanted to give this a shot to see if it helps accelerate healing. Thankfully I haven't had any setbacks in my recovery, but you can never heal too well, right? I've been including this with pre and post surgery accupuncture and chiropractor, as well as a clean, high protein diet and lot of supplements to aid in recovery, healing, and reduce inflammation. So far so good!

HBOT can be helpful for an array of issues or support, in addition to would healing, such as severe anemia, tissue infections or burns, and also fibromyalgia, autism, migraines, PTSD, addiction, Crohn's, concussion, and Long COVID, among so many others (what CAN'T it help, right??).

If you are in the Orland Park, IL, area, Dr. Cindy of Innovative Health and Wellness Center offers HBOT sessions. Feel free to give them a call for pricing and scheduling: 708-479-0020. They also offer accupuncture, chiropractor, and nutrition and wellness services!

It's just one more tool to add integratively to any healthcare plan! Have any of you tried HBOT before? If so, did you find it helpful?

Found an awesome gluten-free kids burger diner near me and had the pleasure of connecting with an old friend and her kids recently!

2Toots Train Whistle Grill
was a fun experience for the kids because they have a small train that travels around the restaurant and delivers your food, which they loved! Its loaded with train decor and the restaurant is located right next to the train tracks, so the kids get to see the trains pass by, too.

Love what this place stands for! Not only do they offer gluten free options (like buns and cookies), but their burgers and hot dogs are 100% grass-fed with no hormones. It's hard to find a cute diner that offers this!

I've mentioned before that my daughter has dealt with gut issues over the last year and they've improved dramatically by eliminating gluten and dairy from her diet. We are still working on my son, but I also see an improvement when we omit gluten and dairy. It's not always easy, but we try our best and are able to stick with it 98% of the time.

Gluten and dairy are two of the top antigenic foods out there for a number of reasons. One of them is the fact that the wheat and dairy we consume these days is very different than what we used to consume several hundred years ago, and we also overconsume it. It's in everything. This has the ability to put the body into a reactive state for some of us. If you're dealing with health issues, sometimes cutting these out can make a difference in how you feel! Then you've gotta work with someone like me so we can give your body what it needs to start healing ;)

Great seeing you Katie Strizu !!