Dietitian Nashville TN

5 New Year Health Tips from an Unconventional Dietitian

01 Jan
by Kristen, posted in Blog   |  6 Comments


1. Beginner’s Tip: Eat more veggies. Easiest tip of all is to incorporate more vegetables into your meals. It’s extremely easy to add spinach or kale to a smoothie. I also add a raw carrot to mine, and no you can’t taste any of these because the frozen fruit masks the taste. Find my smoothie recipes here. If you’re making spaghetti, add zucchini, carrots, peppers, and/or broccoli to your sauce. 

2. Eat more FAT. Yes, I said it…fat is good for you. And FINALLY, conventional medicine is catching up and realizing the truth behind fat. What fats do I recommend? Well, the ones you were probably told to avoid….fats that are in real butter, coconut oil, ghee, grapeseed oil, avocado, nuts, 100% grass fed beef, and the list goes on. I could write a book on all the reasons fat is good for you, but I’ll try to just focus on a few. For example, fat is essential for your brain health. Your brain is mainly made of fat and cholesterol. Though many people are now familiar with the importance of the highly unsaturated essential fatty acids found in cold-water fish (EPA and DHA) for normal brain and nerve function, the fatty acids in the brain are actually saturated. A diet that skimps on healthy saturated fats robs your brain of the raw materials it needs to function optimally. Fat is important for:

  • proper brain/nerve functioning
  • insulation and energy storage
  • protection for our organs
  • absorption of Vitamins D, E, A, and K
  • hormone regulation

The war on fat has been going on for at a least a decade now. Thank goodness, the fat-free craze is not as popular as it used to be. I used to fall into the fat-free trap, buying fat-free salad dressing, fat-free yogurt, fat-free everything. And you know what? I was heavier and sicker then than I am now, and I’m eating a lot more fat these days. Eating fat does NOT make you fat. Eating sugar & processed food makes you fat. And you know food companies have to replace those “fat-free” products with something else to make it taste okay. They replace the fat with sugar, which is so much worse for your health. Want to read more about how fat is good for you. I love this article by Chris Kresser, “The Diet-Heart Myth: Cholesterol and Saturated Fat Are Not the Enemy.”

3. Cut out the junk. What do I mean by junk? Processed food. As much as possible, try to stop or limit what you eat out of a box. Food companies add an insane amount of chemicals, preservatives, additives, and even sugar to their products. The easiest way to cut out the junk is to eat real food. This means eating foods that are as close to nature as possible. For example, instead of applesauce out of a container, eat an apple. If you must eat something out of a box or wrapper, try to limit the number of ingredients to 5 or less. It’s harder than you think if you’re not used to eating that way. That’s why it’s easier for me to just shop the perimeter of the grocery store (better yet, a farmer’s market) and buy fresh foods.

4. Avoid GMOs like the plague. There are many genetically modified crops, but the 4 main ones are: corn, cotton, canola, and soy. If you use/consume these 4 crops in any way, buy organic. GMOs are linked to infertility, food allergies, cancer, birth defects, and the list goes on. Go to for a full presentation. Here is a teaser of what you’ll find:

  • The only human feeding study on GMOs ever conducted showed that genes “jumped” from GM soy into the DNA of human intestinal bacteria and continued to function. That means that long after you stop eating GM soy, you may still have GM proteins produced continuously inside of you. (What if the pesticide-producing “Bt” gene found in GM corn chips were also to jump? It might transform our intestinal flora into living pesticide factories—possibly for the long term.)
  • Most offspring of mother rats fed GM soy died within three weeks (compared to a 10 percent death rate in the non-GM soy group). Similarly, when a lab switched to rat feed with GM soy, most of the offspring at the facility died within two weeks.
  • Studies with mice also show reproductive problems. Mice fed GM soy had altered sperm cells and the DNA of their embryos acted differently.
  • Hundreds of farm workers complain of allergic reactions when touching GM cotton.
  • After sheep grazed on GM cotton plants after harvest, about one in four died; about 10,000 deaths in one region in India.
  • Farmers on three continents say their livestock became sterile, sick or died, after eating GM corn varieties.

If you want to read more about GMOs & how they’re destroying your health, read my post on it here.

5. Find out your food sensitivities. Trying to lose weight, but it’s just not happening? Or do you have headaches frequently, digestive issues, IBS, or just tired all the time? Hidden food sensitivities could be the reason why you’re not shedding those pounds that you’re working so diligently to lose, and they could be the reason for your symptoms. Identifying food sensitivities is key to feeling better, and I truly believe you’ll see just how good your body was designed to feel if you avoid foods that you’re sensitive to. I offer skype/phone consultations if you need help in identifying your food sensitivities. I’ve seen first hand clients of mine not only lose weight, but their pain went away, their asthma went away, and their energy was back when they identified the food triggers. So just because a food seems “healthy” doesn’t mean it’s healthy for your body. That’s why I don’t believe in a one size fits all diet (technically, I hate the word diet anyway :) Every one of us reacts differently to food or environmental triggers, and we all have a different make up; therefore, what works for one person may not work for someone else so I like to work with people on a individualized plan.

Giving you just 5 health tips was hard. I think I could go on forever when talking about health and nutrition. If you need extra help with your health and nutrition goals in the new year, I would love to be your personal Dietitian. If you don’t live in the Nashville, TN area, we can work together via phone, email, or skype.

Most importantly in the new year, I want to encourage you to stay positive about your health. Whether you’re trying to lose weight or heal your own body from chronic pain, it’s essential that you focus your mind on positive things. “Beliefs have the power to create and the power to destroy. Human beings have the awesome ability to take any experience of their lives and create a meaning that disempowers them or one that can literally save their lives.” -Anthony Robbins

Happy New Year to you! May 2014 be your best year yet.
Naturally Yours,

Kristen M. Pardue, RD, CLC


Cold & Flu Prevention: 7 Ways to Keep Your Immune System Strong

25 Sep
by Kristen, posted in Blog   |  No Comments

It’s that time of year again. The kids went back to school, and already I’m hearing of so many people coming down with an illness. Cold and flu season is arriving, and I think we can all agree on one thing: Who has time to be sick? Not me, not you, not anyone. So I thought I would share with you some tips on keeping your immune system strong this winter.

1. Avoid sugar. This is so hard for many people because cold/flu season happens to fall at the same time as the holidays. Coincidence? Not at all. Sugar suppresses immune system function. Research shows that hours after taking sugar into the body, the immune system’s warriors slow down their responses. So they’re less able to attack invaders like bacteria and viruses. This is why people are more likely to get sick over the holidays; they’re ingesting more sugar than usual, leaving their bodies susceptible to viruses and bacteria. If you’re a sugar addict, you may have a deeper issue such as candida. This fungus causes a vicious cycle in that it feeds off sugar, but it also causes you to crave more sugar. A healthcare professional such as myself or a good integrative doctor can help you if you suspect candida. Also, this supplement can help with sugar cravings.

GlutamineAlso, I do recommend getting to the bottom of why you have sugar cravings to begin with. Is your blood sugar low? Could you have an underlying adrenal fatigue problem? I’m all about getting to the root issue of the problem.

If you must have sugar, read my post on the truth about sweeteners. One sweetener that I love is honey. Raw honey has antibacterial, antifungal, & antiviral properties (LOCAL raw honey is best, especially for allergies).

2. Get plenty of rest. In one study done at Carnegie Mellon University, even if people said they felt well rested if they’d averaged fewer than 7 hours of sleep per night, they were almost 3 times as likely to get a cold as those who got 8 hours or more of sack time. What I’ve noticed with my own sleep patterns is that the QUALITY of your sleep is just as important as your QUANTITY. If you’re in bed for 9 hours, but you were up tossing and turning throughout the night, I wouldn’t call that good rest. There are many things that could be disrupting your quality of sleep: hormonal imbalances, food sensitivities, caffeine too late in the day, and for some people, KIDS :)

3. Vitamin D. Have you ever wondered why the winter brings on all the sickness, and during the spring/summer, everyone is so much healthier? One reason for this is SUNSHINE. People spend a lot more time outdoors during the spring and summer so they are exposed to the best source of vitamin D everyday. Their blood stores of this nutrient builds up and keeps their immune system strong. When cold temperatures come along, we stay reclused in our homes and offices, rarely getting exposed to natural Vitamin D. People’s vitamin D levels usually plummet in the winter. For this reason, I give everyone in my family a high quality vitamin D supplement everyday during the cold months. Find it here:


My toddler’s pediatrician recommended a few drops of this vitamin D everyday.

Many people love Fermented Cod Liver Oil for immune support. This brand is one of the best. It’s very expensive, but such good quality. The key is getting your children to consume it. Many people mix it in applesauce or other foods. I tried the chocolate cream flavor with my toddler, and he absolutely wasn’t having it. I didn’t blame him as I couldn’t stomach it either. I prefer the capsules, but you have to take a lot more of the capsules to get the same amount in a tablespoon of the liquid so it does end up costing more. Fermented Cod Liver Oil is an amazing source of natural vitamin A and D and omega 3s. Since my toddler wouldn’t take the chocolate cream flavor, and I don’t want to risk wasting even more money, he takes 1 tsp. of this fish oil everyday (or when I remember). Find it here.


4. Eat your way to better health. Everyone knows it’s important to eat healthy, but I think that most people underestimate the power that food has on the immune system.  If you’re eating healthy and are exposed to certain illnesses, you have a great chance of not catching it. Foods to enjoy are:

  • Organic fruits & vegetables
  • Fermented foods such as kefir, kimchi, kombucha, yogurt, sauerkraut, or ferment your own veggies.
  • Organic, pastured meats & eggs
  • Healthy fats, such as coconut oil, olive oil (cold), grapeseed oil, avocados, nuts, chia seeds, flaxseeds.
  • 1 Tbsp. apple cider vinegar per day (You can make your own concoction out of this: 8 oz. water, 1 tbsp raw ACV, freshly squeezed lemon juice or lemon essential oil, and 1 tsp. raw honey. Mix together and take like a shot. This concoction is best if taken at the beginning of day before breakfast. It’s amazing for your immune system, digestion, and skin health.
  • Bone Broth. Read my post here on the health benefits of homemade bone broth (chicken broth). You can use it as a base in soups, cook your rice/quinoa/vegetables in it, or warm it up and sip it in a mug.

5. Elderberry syrup. “Modern research has identified potent flavonoid compounds called anthocyanins which may be directly related to their health promoting properties. Taken daily or on occasion to support the immune system, this concentrated syrup made from Certified Organic Black Elderberries tastes great. And it contains no artificial flavors or colors no preservatives and no high fructose corn syrup.” This is the brand I use. You can find it here.


6. Exercise. But It’s SO Cold Out! Many people back off on exercise during the winter because it gets darker earlier, and for those who don’t belong to a gym, they just don’t want to get out in the cold. I get it, I get it. BUT…..A study of 1,000 people found that staying active nearly halved the odds of catching cold viruses. So get out there and exercise, not just to prevent a cold, but it also helps prevent seasonal affect disorder (SAD) and depression, which happens more during the winter months.

7. Keep Calm & Carry On. Stress weakens your immune system. In the early 1980s, psychologist Janice Kiecolt-Glaser, PhD, and immunologist Ronald Glaser, PhD, of the Ohio State University College of Medicine, were intrigued by animal studies that linked stress and infection. From 1982 through 1992, these pioneer researchers studied medical students. Among other things, they found that the students’ immunity went down every year under the simple stress of the three-day exam period. Test takers had fewer natural killer cells, which fight tumors and viral infections. They almost stopped producing immunity-boosting gamma interferon and infection-fighting T-cells responded only weakly to test-tube stimulation. So whatever you need to do to keep your stress levels at a minimum, do it. A few examples would be: Prayer, yoga, journaling, walk with a friend, and don’t over commit yourself (learn to say no). The last one is something that I need to work on. Being busy is sure to suck the life out of you.

Even if you still get sick doing all of these tips, your symptoms will be a lot milder than if you weren’t following these healthy guidelines.

Have a Healthy Fall & Winter!
Naturally Yours,
Kristen M. Pardue, RD, CLC


My Favorite Essential Oil for Sleep

17 Sep
by Kristen, posted in Blog   |  No Comments

RomanChamomile1As most of you know, essential oils have revolutionized my family’s health. Are they an end all be all? Absolutely not as I believe that health consists of healing in a variety of areas including but not limited to: nutrition, exercise, good rest, & stress management. That being said, when I started actively using essential oils at the beginning of this year, my husband was not on board. Actually, he was a little angry with me that I was spending money on MORE natural health options. Of course I explained to him that these oils were literally pennies per drop compared to expensive doctor visits and co-pays. Last January, I took Owen to the doctor when he was sick, and it cost us $150. That’s crazy! Now if he ever gets sick, I use a few drops of essential oils on him, and those few drops cost me less than $1. I don’t have to waste time going to the doctor office, AND I feel empowered as a mom to actually do something for my sick baby rather than feeling helpless.

Back to my point. I had been using Roman Chamomile on Owen as he was teething, and not sleeping well. My husband couldn’t believe how well the oil was working on our son. Our whole family was getting more sleep, and it felt awesome. One night, my husband broke down and said, “Okay, let me try one of these oils. I’ll see if they really work.” He really didn’t believe that they would. I had him rub roman chamomile on the bottom of his feet and on his temples that night. The next day while he was at work, I received this text: “Whatever oil you gave me last night, I slept like a rock.” He came home saying that every guy at his office wanted a sample of this oil. From someone who wasn’t a believer, Roman Chamomile quickly changed my husband’s mind. He’s been on board with the powerful effects of essential oils ever since.

So if you’re stressed, have problems sleeping at night, or you have a child who could use some extra support at bed time, you need Roman Chamomile. Read here why all essential oils aren’t created equal. And if you have any questions, email me at

Sweet Dreams,
Kristen M. Pardue, RD

How I Healed My Son’s Ear Infection Naturally

11 Sep
by Kristen, posted in Blog   |  2 Comments

EarInfectionMy son got his first ear infection while we were at the beach in July. At 15 months old, he was at such a fun age to actually enjoy the beach this year compared to the previous year when he just laid there. So I was so upset that he got sick while we were on vacation.

Some of you may be thinking, “Get antibiotics fast.” I try to avoid antibiotics when possible because they kill not only the bad bacteria in your body, but the good bacteria in your intestines also. When you do so, you upset the delicate balance of your intestinal terrain. Yeasts grow unchecked into large colonies and take over, in a condition called dysbiosis. Antibiotics may help fungi to proliferate within your body and cause drug resistant bacteria to thrive. According to the Journal of the American Medical Association, amoxicillin is not an effective treatment for otitis media (ear infection). In fact, after administration of amoxicillin, occurrence of fluid in the ear was two to six times greater. The British Medical Journal reviewed the use of antimicrobials for ear infections and published, “We conclude that existing research offers no compelling evidence that children with ear infections routinely given antimicrobials have a shorter duration of symptoms, fewer recurrences, or better long term outcomes than those who do not receive them. The authors went on to warn that, “Antimicrobial use in children with otitis media results in the emergence of resistant organisms in those children and in the community.” Most of the time, ear infections resolve on their own. And yes, you can use natural treatments to speed up this process.

If we hadn’t been at the beach, than I would have taken Owen to our chiropractor immediately. Chiropractors suggest that reduced drainage or blockage in the drainage system of the cervical (neck) lymphatic chains causes a reduction in the lymphatic outflow from the eustachian tube. This allows fluid to build up in the middle ear, making it an inviting environment for bacteria and viruses. Doctors of chiropractic focus on restoring homeostasis to the body. Several studies indicate a strong correlation between chiropractic adjustments and a quicker resolution of otitis media in children.

Essential Oils for Ear Infections:
What I did have on hand at the beach were my essential oils
. Thank goodness I take them with me everywhere! These are my favorite essential oils for ear infections:


Melaleuca (Tea Tree)

Melaleuca: Very powerful antimicrobial activity against all three of the infectious organisms: Bacteria, Viruses and Fungi. When diffused, it helps to prevent the spread of infection(URI, flu etc.). Together with its powerful immunostimulant properties, Melaleuca is a real ally in combating many illnesses and ailments. (colds, flu, URI, UTI, Cystitis) 



Basil: Basil Essential Oil tends to be one of the first oils that I select to relieve cold/infection symptoms. It is considered anti-bacterial/anti-viral, it acts as an expectorant and it also helps keep one alert. 



Oregano: Oregano essential oil is often called one of nature’s strongest antiseptics. Jean Valnet described Oregano oil as one of the strongest known anti-inflammatory drugs in reversing pain and inflammation with nearly the power of morphine as a painkiller. I call it “Nature’s antibiotic.”

On Guard

On Guard

On Guard: The best blend for strengthening the immune system and fighting off bacteria, infections, viruses, mold, etc. It also works great as a topical disinfectant.

I didn’t have Basil essential oil at the time (you can bet I do now), so I used Oregano, Melaleuca, and On Guard on Owen every 3-4 hours. I rubbed Melaleuca on the outside of his ears and behind the ear bone. You can also put the oil on a cotton ball and then put cotton ball inside the ear. I diluted Oregano and On Guard with coconut oil and rubbed 1-2 drops on his feet. I used Peppermint essential oil for his fever. If I would have had probiotics with me, I would have also given that to him, but thankfully he was getting plenty of vitamin D from the sunshine for extra immune system support. I did take fermented hummus to the beach with me so he was getting some probiotics. After a day or two, he was starting to feel much better; not 100% but better. He was still able to enjoy the beach as you can tell in the top picture. :)

Owen’s gut health was never compromised by giving antibiotics. And as a mom, I felt empowered knowing that I didn’t just have to sit and watch my baby live in pain and misery. I had my essential oils to not only treat his symptoms, but to work at a cellular level to fight the infection and shorten the duration of his illness. And in case you were wondering, I did call his pediatrician to let her know that he had an ear infection, and you know what she said? “90% of ear infections that are actually present clear up without antibiotic treatment. Feel free to use ibuprofen every 6 hours, and keep using your essential oils.” I love our pediatrician.

What do you use if your child gets sick? Have you ever tried essential oils?
Email me if you have questions on essential oils. I love educating others on their powerful healing effects.

Ask me how to get essential oils at wholesale price:
These are Retail Prices:

Naturally Yours,
Kristen M. Pardue, RD


Cantekin, E.I.: McGuire, T.W.; Griffith, T.L.: Antimicrobial Therapy for Otitis Media With Effusion (Secretory Otitis Media), JAMA 1991; 266: 3309-3317.

Williams,R., MD MPH; Chalmers, T.,M.D., et al; Use of antibiotics in preventing recurrent acute otitis media and in treating otitis media with effusion. JAMA, Sept. 15, 1993- Vol. 270, No.11.

Fysh, P.N.: Journal of Clinical Chiropractic Pediatrics Vol. 1, No. 2, 1996. The author has presented a case series of five patients.

Pediatr Otorhinolaryngol 1985: 10(1):27-35. Musculoskeletal eustachian tube dysfunction is an important etiological factor for otitis media.

My Story With Essential Oils

02 Jul
by Kristen, posted in Blog   |  1 Comments

DoTerraPic Last February I went to my first DoTERRA essential oils class at Mary Crimmins’ house. The topic of this specific class was “Essential Oils for Babies & Children.” At the time, my son was 10 months old, and I’m always looking for more natural ways to keep our family healthy. Most of you know that I started my journey of natural health 3.5 years ago when I got really sick with autoimmune type symptoms and doctor after doctor couldn’t figure out what was wrong with me, but I was able to heal myself through natural methods and God-given foods. (My story here.)  Since then, I’m extremely passionate about natural healthcare; treating the root cause of problems, not merely treating the symptoms. I’ve also been a lot more careful not to just take medicine every time I have an ailment; rather I seek to find out what could be causing the pain, and I look for ways to boost my immune system. At the essential oils class, I learned that anytime my baby experienced teething, sleep problems, colds/flu, gas, constipation, fever, skin problems, or any issue, that there was an essential oil I could use on him. For someone who HATED giving my little one tylenol, this was the best news ever for me. I loved learning that my family had the option of turning to something natural anytime we were sick; not only sick, but anytime we needed more energy, struggled with insomnia, needed more focus, or needed help with anxiety.

Growing up, my mom would always tell me to smell lavender before bed to help me sleep. She would also send me to school on test days with peppermint for focus and concentration. I would also catch my mom putting tea tree oil on different parts of her body. Back then, I thought she was so weird for this but she was obviously onto something-smart woman! I guess it took me having my own family and seeing my own child sick to realize that I wanted to have something to turn to in times of need.

During the class I put a drop of Elevation (The Joyful Blend) in my hands and inhaled the amazing aroma of this oil. I couldn’t believe how good I felt within minutes. I came home from the class in the best mood and so energized after experiencing the benefits from Elevation. Since I was a little girl, I have unfortunately struggled with anxiety and worried way too much. I never got on drugs for this, but just did my best to manage it with prayer, reading scripture, exercise, and then by changing my diet a few years ago. (How your gut health affects your mental health will be discussed in a future post). Thankfully, through all the changes I made, it was gone….until I had Owen. My health was thrown off after delivering a baby-between all the medicine they gave me which damages your gut health, lack of sleep which hurts your immune system, and overall stress of having a newborn, my anxiety came back probably the worst it had ever been. For about a month, I wouldn’t even drive my car with Owen in the backseat for fear that I would get in a wreck and hurt him. At night, I couldn’t sleep because I was so fearful of someone breaking into our home. Looking back, I’m shocked that I even went through that as it seems so silly now, but obviously something was off in my body.  Between supplementing with specific nutrients I was missing and using Balance, Serenity, and Elevation, I became a new woman. These 3 oils have truly changed my life. Anytime I’m anxious or have a lot going on, I use these essential oils and the anxiety/heart pounding disappears. I feel so much more motivated and less fearful in life.

DoTERRA essential oils have been such a blessing to my family. I’m so thankful for these God-given oils that have powerful healing properties and that have been around for ages. Essential oils are mentioned over 1000 times in the Bible. I think He had something better in mind for us than the current state of our nation’s health problems.

If you want to learn more about essential oils and why it’s extremely important to get the most pure oils, you can read about it here.

How to buy, or email me if you would like to get essential oils at wholesale prices:

Happy Healing!
Kristen M. Pardue, RD, CLC

Scientific research on essential oils can be found here.

Benefits of Grass-Fed Beef: Contains Cancer-Fighting Substance

21 Jan
by Kristen, posted in Blog   |  No Comments

Guest Post by Melvin Marks at

Grass fed beef simply means that the beef cattle were fed only grass, grass hay, or grass silage, as their only feed from birth to the butcher shop. Grass fed animals are raised the way nature intended, starting with their mother’s milk, then grazing contently in fields and pastures their entire lives.

Grass fed animals are generally much healthier, therefore they do not require antibiotics, feed supplements or hormones. This means there is no residues left in the beef to be passed on to you! Not being crowed into tight, confined, sometimes dirty pens means that they are healthier and happier animals also.

Besides being healthier for you, grass fed beef is also tastier and leaner, providing many health benefits. Being raised the nature intended, grass fed beef is higher in Vitamins A & E, CLA’s and has the right balance of Omega 3 and Omega 6 fatty acids.

Our bodies convert beta-carotene into Vitamin A, and grass fed beef contains 10 times the amount of beta-carotene than traditional grain fed beef. It also contains 3 times the amount of Vitamin E then grain fed. The balance of Omega 3 and Omega 6 fatty acids is an important factor in our bodies’ health, aiding in the prevention of coronary disease, cancer and diabetes. Cattle, fed a diet of mostly grain produce meat that has very low levels of Omega 3 and high levels of Omega 6, which presents health concerns to us.

Conjugated Linoleic Acid (CLA) is produced in the stomach of cattle, which in turn is found in meat. When passed onto us it has many health benefits. When cows are grass fed their entire life they have 2 to 3 times the amount of CLA then grain fed cows.

Conjugated Linoleic Acid or CLA’s have recently been discovered and good news for us, they are good for you! CLA’s are a fatty acid that has potential cancer fighting properties. They are also promoted as a diet aid and muscle builder.  In recent animal studies, even small amounts of CLA have been able to block all 3 stages of cancer. Beyond that CLA has significantly slowed down the growth of a number of tumors including colon, skin breast and prostate cancer.

Grass fed beef has 1.5 times more protein than grain fed- feed lot raised cattle. This is because feed lot cattle are there for one reason- to fatten quickly. They are pushed hard to reach slaughter weight in 18- 20 months, by being fed huge amounts of grain, being injected with growth hormones and not being allowed to get any exercise. The faster they get to slaughter, the more money these factory farms make.

Not so with totally grass fed and finished cattle. They grow at a slower pace, the way cattle did in the early 1900’s, with plenty of fresh air, clean surroundings and lots of green grass to eat. When they are grazed on lush green grass as their only source of feed, vitamins, minerals, omega 3 and CLA is abundant. When we eat grass fed beef, we energize ourselves with these nutrients that are passed along to us through the meat of these all naturally raised animals. Not only are these animals more healthy, we are too when we reap the benefits of grass fed beef.

Getting Healthy in the New Year

01 Jan
by Kristen, posted in Blog   |  No Comments

Happy New Year to all of my amazing followers! My wish for each and every one of you in 2013 is health and healing, whether it’s physical, mental, emotional
, or spiritual healing that you need (or all of these).  If one of your goals for the new year is to lose weight or make healthier changes for your family, know that all things are possible.  You CAN do this. Your health and your family’s health is worth it.  You can take steps to prevent cancer, diabetes, autoimmune disease, and other chronic conditions. By making lifestyle changes through the foods that you eat, you can have energy, sleep better, feel better, improve your fertility, and so much more!

I would love to help you on your journey to optimum health!  Most people don’t know just how good their bodies were made to feel.  Let’s get back to the basics of life.  There is healing power in the foundational foods that God created for us to eat.

As an Integrative Dietitian, I will not only teach you the benefits of eating nutrient-dense foods, I will show you how to do it (even with a busy schedule).  I will be a source of support and hope for you during your journey.  Whether you want to lose weight or you have a chronic health condition, you don’t have to continue living this way.  You deserve to feel good again! 

Happy New Year! May 2013 be your best year yet!

Naturally Yours,
Kristen M. Pardue, RD, CLC
*Mention this post & receive 25% off your initial consultation.


My Story of Healing Revised

30 Dec
by Kristen, posted in Blog   |  2 Comments


My Family: This Is What Motivates Me To Be Healthy

I decided that I needed to re-write “My Story” of how I was able to heal myself from autoimmune symptoms through real food & food based supplements.  After a few years of research and educating myself, I’ve realized many underlying factors that contributed to me getting “sick” a few years ago, and I wanted to follow up my original story with what I think really caused my illness.  I’m thankful that God has given me an inner drive to figure out things for myself & be the researcher that I am.  If I hadn’t researched, then I would be living on prescription medicine to treat symptoms that were masking the true underlying problem.  If I hadn’t done all the research, then I wouldn’t have truly understood just how powerful a role that real food plays in the body; that food truly is medicine.  Also, if I hadn’t researched so much, then who knows, I may not have been able to conceive my now 9 month old baby boy.  (Infertility can sometimes be a problem for those with autoimmune issues).  I believe with all of my heart that the Lord allowed me to become very ill in 2010 so that I could be a source of hope for others.  I wouldn’t wish the pain I went through on anyone, but looking back I’m thankful for that time of trials because since then I’ve been able to see other people find hope and healing in their own lives.

If you’ve read my original story, you know that I struggled with autoimmune type symptoms (severe joint pain/swelling), as well as nerve problems, muscle twitching, tingling in my hands, and much more. After months of visiting doctor after doctor in Nashville who had no idea what was wrong with me and whose only solution was to give more prescription drugs to treat the symptoms, I took matters into my own hands.  I decided to go gluten free and pasteurized dairy free as well.  That same week, my chiropractor referred me to a naturopathic doctor who was also a BBRE practitioner (Body Balance by Reflex Evaluation aka Applied Kinesiology).  She was able to identify imbalances in my body and heal those through food based Standard Process supplements (the brand I now sale).  I am now a certified BBRE practitioner myself as I’ve seen first hand the amazing results from it.  My N.D. also confirmed that I was sensitive to gluten and pasteurized dairy.  Many studies show that these two foods should be eliminated in people dealing with autoimmune issues.  During that same time I saw a medical doctor who is more natural minded who did a lot of blood work and even stool sampling to identify potential problems.  I’m not going to be extremely detailed here because you can read that in my original story.  To make a long story short, all of my symptoms were resolved through my diet changes; removing foods that were causing inflammation and adding important chelating foods to rid my body of toxins (mercury in particular). 

The Cause: My Silent Downward Spiral:

Now, after several years of my own research and helping my own clients get healthy, I’ve learned the toxic path that lead to my “illness.”  I never got an actual diagnosis because the blood work was inconclusive on everything the doctors tested, but all my symptoms were autoimmune in nature.  Even though going gluten free helped me to find relief in some of my symptoms, I’ve learned that gluten wasn’t the main cause of it all.

Food:  Growing up, I ate my mother’s home cooked meals, but that changed a little when I got to the age where I was eating on the run because of sporting events, practices, and my busy schedule as a high school student and later college student.  I started eating the SAD diet (Standard American diet), which included processed foods, sodas, and eating out frequently.  In college I loved diet Mt. Dew’s to keep me awake while cramming for the next organic chemistry test. I wasn’t eating enough of the good stuff that God created for us to enjoy.

Vaccines:  Some of you may know that my sister is severely mentally handicapped due to a vaccine reaction she had as an infant. (DTaP vaccine) These reactions aren’t as rare as people think-the government does its best to not tell you about them because the vaccine industry is a multi-billion dollar industry.  I’m not going to talk in depth on this issue.  All I recommend is do your own research on the safety of vaccines.  See the CDC’s Vaccine IngredientsThe Weston A. Price Foundation states, whether or not you decide to vaccinate your child, vaccinations should not be given before the age of two as the child’s immune system is still developing after birth and that’s a lot of chemicals/toxins going into a tiny baby.  Back to my story, I was fully vaccinated because my mother didn’t know she had a choice on vaccinations.  The doctors acted as if they were mandatory.  She did delay letting them give me the DTap shot by a few months-you can imagine how scared she must have been after what happened to my sister.  Unfortunately, I have had more vaccines than the average person due to all of the mission trips I have been on to third world countries.  My vaccine card would get lost, and I would get a whole new cocktail of shots that I was already up to date on.  The repetitive injections of vaccines that are full of heavy metals, neurotoxins, and other toxic substances contributed to my body’s toxic overload.  One very dangerous heavy metal that is in vaccines is mercury, which was silenty building up in my body without me even knowing.

Dental Fillings:  You may remember reading my post, “Could Those Silver Fillings In Your Mouth Be Dangerous?”  Two weeks before the severe joint pain, autoimmune type symptoms started in my body, I had my silver fillings removed at my dentist’s office.  She had recommended that they be removed and replaced with a safer substance since mercury was toxic.  Unfortunately for me, she did not follow the International Academy of Oral Medicine & Toxicology protocol on the safe removal of amalgam fillings, so my body was exposed to toxic amounts of mercury during the process.  Months later after suffering through debilitating joint pain, muscle tremors, twitching, infections, and the list goes on, I asked my doctor if all my symptoms could be related to mercury toxicity.  My doctor confirmed through a stool sample that my body had elevated amounts of several heavy metals, especially mercury.  Did you know that mercury induces autoimmune diseases in rats?  It’s extremely toxic.  I then started myself on oral chelation therapy and other regimens to detoxify my body of the mercury.

Toxicity–>Disease:  When we fill our bodies with toxic things, it’s inevitable that eventually disease will appear.  It’s only a matter of when it will appear.  While I don’t believe it was just one thing that caused my illness in 2010, I do think that the build up of mercury in my body was the main culprit.  I believe my gut health was compromised over the years with processed foods, sugar, heavy metals & other dangerous chemicals in vaccines.  And what finally caused my body to say, “I’ve had enough” was the mercury exposure at the dentist.  I’ve been working on healing my gut ever since, and I’m so passionate to help others do the same.  While you may not be able to do everything “perfectly” in regards to your health/nutrition because we are constantly surrounded by toxic things, I still believe it’s important to do our best to keep our bodies healthy. 

As 2013 is here, maybe you want to make positive changes for your health. I hear of people everyday complaining about headaches, joint pain, sleep deprivation, chronic fatigue, stomach problems, infertility, bloating, and the list goes on.  I just want to tell everyone that, “YOU DON’T HAVE TO LIVE THAT WAY.”  I believe that most health issues can be changed, even reversed by the foods we eat. I am looking forward to a healthy rejuvenating 2013 and I want you to be right along side with me living the pain free life you deserve.  As you make the decision to invest in your family’s health, I’ll leave you with this quote by Hippocrates: “Let food be thy medicine and medicine be thy food.”

Naturally Yours,
Kristen M. Pardue, RD, CLC

Baby’s First Foods (It’s Not Rice Cereal)

19 Nov
by Kristen, posted in Blog   |  8 Comments

As most of you know, I have a 7 month old baby boy whom I absolutely adore.  Owen keeps me very busy as he is crawling and pulling up on everything now.  This age is so much fun!  We also just introduced solids at 7 months old. Many people are shocked to find out that Owen’s first food wasn’t rice cereal.  I’ll tell you why in a little bit.  Something we practice with Owen is Baby Led Weaning. In a nutshell, baby led weaning just means that instead of feeding baby pureed foods from a spoon, babies feed themselves.  Baby led weaning experts state that babies have a hard time learning the swallowing/gag reflex if they are solely fed from a spoon.  They also state that feeding from a spoon can pose a risk for overeating since the baby isn’t in control.  Allowing babies to feed themselves lets them stop eating when they are full.  A quote from the book states, “spoon feeding can encourage babies to eat more quickly than they would do naturally, interfering with the sensation that tells them when they have had enough. Eating too fast is another food behavior that has been linked with obesity in adults and children.” 

Egg Yolk
I have been giving Owen infant probiotics since he was about 1 month old.  Unfortunately, we had a rough labor/delivery, so my immune system was shot when we came home from the hospital.  Owen and I battled candida/thrush for several months, which is why I started the probiotics early on.  Other than breast milk and probiotics, Owen had his 1st solid at 7 months-boiled egg yolk.  Why an egg yolk you may ask?  The yolks are a great source of choline & other brain-nourishing nutrients.  During infancy, babies’ brains are growing rapidly, so they need lots of healthy fats & foods that contain cholesterol (like egg yolk).  The best eggs to buy are from pasture raised hens.  It is best to avoid the whites of an egg until the baby turns 1 since the whites tend to cause more allergic reactions.

Owen enjoying an egg yolk

Fermented Cod Liver Oil
Owen’s 2nd “solid”
was fermented cod liver oil.  I started off with a very small amount (1/8 tsp).  Cod liver oil is rich in eicosapentaenoic acid (EPA) and docasahexaenoic acid (DHA) and has been used for centuries as it’s rich in vitamin A and D.  If there was only ONE supplement that families could afford, this is the one I highly recommend.  You get the biggest bang for your buck with fermented cod liver oil.  Make sure it’s from a reputable source!  Some people recommend rubbing fermented cod liver oil on an infant’s bottom rather than giving it to them orally.  Yes, you can absorb nutrients through your skin as well!

Owen enjoying his fermented cod liver oil

Owen’s 3rd solid was avocado.  He actually preferred playing with it instead of eating it.  I know this goes against our society’s way of thinking, but with Baby Led Weaning the saying goes, “Solid Food Before One Is Just For Fun.”  So you don’t have to worry that your baby isn’t getting enough nutrition if he/she won’t eat a lot of solids.  Your breast milk is all they truly need.  So just continue offering nutrient-dense foods and let your baby decide when he/she is ready to eat them.  Let them explore all the tastes & textures of food on their own and they’ll become more adventurous eaters as they grow!

Bone Broth
Another great first food, which I’ll be giving Owen next is homemade bone broth.  Again, this is another food that our ancestors have been eating for centuries.  Dr. Campbell-McBride recommends it as a first food to help seal the leaky gut.

No Rice Cereal?
Why didn’t I start my baby off with rice cereal?  One reason is because it’s highly processed.  When flour is refined to make cereal, the most nutritious part of the grain is removed, so the flour essentially becomes a form of sugar.  Another reason rice cereal isn’t a good first food is because it’s a grain and infants don’t begin producing the enzyme (pancreatic amylase) needed to digest grains until around 1 year.  Babies don’t fully produce enough of this enzyme until their 2-year molars are in, so it’s best to limit grains until then.  Grains are the hardest for a baby’s body to digest.  Fats are the easiest to digest, which makes sense as breast milk is mostly fat.  This is why baby’s first foods should be those rich in healthy fats.

I am a Weston A. Price Foundation mother and am so thankful for their nutrient-dense, whole foods based philosophy of eating; the way our great ancestors ate (natural & unprocessed).  This may seem like a “new” way of eating for you, but it’s really not new; our society just needs to get back to eating the way God intended.  I’m learning & transforming my family’s health right along with you.  Join me on this journey!

Naturally Yours,
Kristen M. Pardue, RD, CLC

GMO’s & How They’re Destroying Your Health

19 Oct
by Kristen, posted in Blog   |  No Comments

We Have a Right to Know if Our Food Has Been Genetically Engineered

You may have been hearing a lot about Genetically Modified Organisms (GMOs) lately.  If you haven’t heard by now, consumers are demanding that the government respect their right to know what’s in their food by labeling GMOs.  I am one of those consumers, and I hope you are too.  You have the right to know what’s in your food, especially because not knowing will dramatically damage your health.  If you’re new to all of this, I will explain what GMOs are and how they’re destroying your family’s health.

What Are GMOs?
Genetically modified organisms are plants or animals created through the gene splicing techniques of biotechnology (also called genetic engineering, or GE). This experimental technology merges DNA from different species, creating unstable combinations of plant, animal, bacterial and viral genes that cannot occur in nature or in traditional crossbreeding.  Monsanto (the company responsible) uses poisonous pesticides and herbicides so the plants are protected from the insects that might damage them.  So basically what happens is that we eat the GMO food, which in turn mutates our cells and furthers the development of malignant tumors and other forms of cancer.  You may ask why Monsanto would do such a thing if it’s so dangerous to our health?  Unfortunately, Monsanto (and also the FDA or they would stop this) is driven by money instead of the health of consumers.

Health Problems That May Be Related to Eating GMO Food:

  • Cancer
  • Infertility
  • Birth Defects
  • Food Allergies
  • Gastroesophageal Reflux Disease
  • Ulcerative Colitis
  • Asthma
  • And much more since we are the guinea pigs and we don’t know all the long term effects this can have on our families
  • These once healthy rats were fed Genetically Modified Food as part of a study & ended up with these tumors. The GMOs caused cancer, liver, & kidney problems in these rats.

Some doctors will prescribe non GMO diets, and their patients will get better from a variety of diseases. The same problems they get better from are found in laboratory animals that are fed GMOs.

The 9 GE Crops on the Market in the U.S.:

  • Corn
  • Soybeans
  • Cotton
  • Canola
  • Sugar Beets
  • Alfalfa
  • Hawaiian Papaya
  • Zucchini
  • Yellow Crookneck Squash
  • **A GE salmon is waiting FDA approval

What Can You Do?
Make sure you don’t buy any foods that contain GM seeds.  An easy way of doing this is by buying certified organic foods and/or by buying local from farmers who don’t use GM seeds.  Use your wallets to make your opinions known.  Another option you have is to buy foods that are “Non-GMO Verified.”
If more of us speak out about why we care about the food we put in our own bodies and in our children’s bodies, then we can convince the FDA to change its policy. In November, we need Prop 37 to pass in California, which would require the labeling of GM foods. “Prop 37 gives us the right to know if our food has been genetically engineered. It helps us make the right food choices for our families by putting a simple label on the groceries we buy and telling us if our food has been genetically engineered.” If it passes in California, then there is hope for GMO food labeling for the rest of the country.

If you want to learn more about GMO food labeling:
We Have the Right to Know.

Naturally Yours,
Kristen M. Pardue, RD, LDN, CLC