Gluten Free Dietitian Nashville

Homemade, Nontoxic Cleaning Products

12 Mar
by Kristen, posted in Blog   |  No Comments


I’ve gone “green” and “natural” on almost all cleaning and beauty products in my house.  However, I happened to find a small amount of Pledge dusting spray left in a cabinet a few weeks ago.  I didn’t even know I had it until my mom came over to clean my house for me (since I’m 38 weeks pregnant) and started using it.  She mentioned that I needed to get more Pledge since I was almost out, but I of course don’t want toxic chemicals in my home (especially with a newborn coming soon) so I wanted to make my own dusting spray.  You can buy the high-priced “green” cleaning products at the store, which I definitely do most of the time since I’m so busy, but my goal is to start making my own cleaning/laundry products more often so I can save money and cut back on plastic waste. Another reason to make your own laundry detergent is so that you know every single ingredient going on your family’s skin. Here are a few recipes you’ll want to try:

Dusting Spray:

Ingre­di­ents you need:

  • 2 Tsp. Light Olive Oil
  • 1/4 cup White Vine­gar
  • 20 drops Lemon-Essential Oil
  • Warm Water (fill the rest of bottle)
  • 16 oz Spray bottle

Shake well before using. It’s probably beneficial to use a damp cloth so you don’t just move the dust around.

For General Cleaning Around the House:
Mix 1/2 cup of baking soda and 1/4 cup of distilled vinegar for every quart of water. Wipe down all surfaces.

Laundry Detergent (The most basic one out there)

Ingredients You’ll Need:

  • Soap: Fels-Naptha is the most popular soap used. You could also just use Ivory soap.
  • Borax
  • Arm & Hammer Washing Soda: NOT baking soda.
  • Grater
  • Lavender or Orange Essential Oil (Optional)

Directions: Remember this Ratio: 1:1:1

  1. Grate your bar of soap (as finely as possible).
  2. Mix it with 1 cup of Borax & 1 cup of Washing Soda
  3. Stir together for approximately 5 minutes.
  4. Optional: Add 1/2-1oz of your favorite essential oil & stir.
  5. Use about 2 Tbsp. per load of laundry.

This is a dry laundry detergent recipe but there are recipes out there for liquid ones. Good luck & enjoy that extra money you save!

Sincerely,
xoxoxo
Kristen M. Pardue, RD, LDN, CLC

 

Grass-Fed Beef on Sale at Whole Foods

01 Sep
by Kristen, posted in Blog   |  3 Comments

Whole Foods will have their grass-fed beef on sale tomorrow, September 2, 2011 for $4.99 per pound.  This is a good price for grass-fed beef, so make sure you don’t miss out on this deal!  Cows were meant to eat grass, not corn.  Unfortunately, most beef in the U.S. are fed corn.  Corn allows cows to get fatter faster and be ready for slaughter sooner. But there are downsides, including the fact that cows have trouble digesting corn and must be fed antibiotics to prevent them from becoming ill. What’s more, beef from corn-fed cows tends to have more fat.  Grass-fed beef also contains three to five times more conjugated linoleic acid (CLA), a fatty acid that has many health benefits. The milk from grass-fed cows is also higher in many nutrients, including CLA, vitamin E, beta-carotene, and omega-3 fats.

Have fun grilling and enjoy your Labor Day weekend!

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

Nuts Over Coconuts!

17 Aug
by Kristen, posted in Blog   |  2 Comments


You may be wondering what’s the deal about this big coconut rave?  Are coconuts and coconut oil really that good for you?  And how can they be healthy when they are high in saturated fat?  Well, I’m here to answer those questions for you and to let you know where you can get organic coconut oil for a great price.

Not too long ago, our society was all about the low-fat, fat-free craze.  Fat was considered the “culprit” to our diets.  Thankfully, people have realized that fat is good for our bodies, and is even necessary for proper absorption of antioxidants and other nutrients.  So let’s talk about coconut oil and why it’s so good for you.  Yes, coconut oil is high in saturated fat, but the fat in coconuts is different & unique from all other fats & contains many health benefiting properties.  In my opinion, coconut oil is a superfood.  The difference is in the fat molecule.  Fats and oils contain fatty acids.  Approximately 98 to 100% of all the fatty acids you consume are long-chain fatty acids (LCFA).  Coconut oil is composed mostly of medium-chain fatty acids (MCFA), also known as medium-chain triglycerides (MCT).  Our bodies metabolize each fatty acid differently, based on its size. MCFT do not have a negative effect on cholesterol like LCFA do, and they help to protect against heart disease.

Here are a few of the MANY benefits of coconuts & coconut oil:

  • Acts as an anti-bacterial, anti-fungal, anti-viral.
  • Lowers cholesterol.
  • Provides protection from damaging effects of ultraviolet radiation form the sun.
  • Helps relieve symptoms and reduce health risks associated with diabetes.
  • Reduces inflammation.
  • Supports tissue healing and repair.
  • Supports and aids immune system function.
  • Increases metabolism supporting weight loss
  • Great natural skin/hair moisturizer
  • Much more!

Use coconut oil as your cooking oil of choice and/or add it in your favorite smoothies for its health benefits.  Rub it on your skin to help protect against the sun’s UV rays.

Right now Amazon has the Nutiva Organic Extra Virgin Coconut Oil, 15-Ounce Tubs (Pack of 2), priced at $14.98, just $7.49 per jar. And you get free shipping.  Use the “Subscribe and Save” option to get it for this price.  Go nuts over coconuts!

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

 


Easy Recipe: Kale Chips

30 Jun
by Kristen, posted in Blog   |  6 Comments


Have you been hearing a lot more about kale lately and wondered what’s so great about it?  Well, kale is a true superfood.  The most nutrient dense foods are vegetables, not whole grains like some people think.  Kale is packed with vitamins, minerals, antioxidants, enzymes and many other nutrients that are important for optimal health. Here are a few other nutrition facts about kale:

  • Kale eases lung congestion and is beneficial to the stomach, liver and immune system.
  • It contains lutein and zeaxanthin, which protect the eyes from macular degeneration.
  • It also contains indole-3-carbinol, which may protect against colon cancer.
  • Kale is an excellent source of calcium, iron, vitamins A and C, and chlorophyll.

Kale chips are a staple in our house.  They are extremely easy to make and a delicious side to your dinner.  If you don’t love them the first time (like my husband), keep trying because they will grow on you.  I absolutely love them!  Here is the recipe I use:

Kale Chips:

Ingredients:
1-2 bunches of kale
Olive oil
Sea Salt (to taste)
Cumin

Directions:
1. Preheat oven to 425 degrees.
2. Wash kale and remove from stalk, leaving the greens in large pieces.
3. Put the kale pieces in a bowl, and drizzle a little bit of olive oil over the kale. Stir it together so the olive oil lightly coats all the pieces.
4. Lay the kale out on a baking sheet and sprinkle with cumin & sea salt. Bake for 5 min or until kale starts to turn a bit brown. Keep an eye on the kale; it can burn quickly. Turn the kale over and bake with the other side up.
5. Remove, serve, & enjoy!

An even greater way to enjoy kale’s benefits is to eat it raw.  Here are 2 smoothie recipes that are delicious and include kale:
Kale Smoothie
Nutrient Packed Smoothie Recipe

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

Everyone Needs A Vacation

07 Jun
by Kristen, posted in Blog   |  No Comments

Last week, my husband and I went to Hilton Head Island, SC with my family.  I must say, this vacation came at the PERFECT time.  About two weeks before the trip, my joints decided to have a flare up (pain and inflammation).  I hadn’t had this problem at all since I went gluten free and completely changed the way I viewed food. (Read my story here.)  I could not understand what was causing this flare up (neither could my doctor).  I knew that I had to do something, because I hated the pain, and I’m the type of person who has to know answers to everything (like what could be causing this). I know, I know, sometimes there are no answers. But I still dig for them.

So what did I do? I juiced more, I practiced hot yoga, I ate healthier (more than I already do), and I prayed.  The day we left for the beach was my worst day yet.  To make a long story short, after being at the beach a few days, my pain was so much better.  Some days, I didn’t feel pain at all.  You know what that means?  I’m definitely supposed to move to the beach. :) j/k  It means that I need to slow down more; take time for myself.  We could all use a beach vacation, right?  If you can’t go on vacation and relax, then find something that you can do for yourself: get a massage, read a book at a coffee shop (to get away from your to-do list at home), go to the pool, or anything that makes you calm and relaxed.

All that being said, we all need to listen to our body more.  If we are in pain, than our body is trying to tell us something.  If you’re exhausted and tired, it’s okay to skip a workout and rest.  Rest is good for us.  (I’m speaking to myself as well)

Now onto more exciting things.  I wish I would have taken pictures of the delicious food we had on vacation, but I was too busy enjoying it.  I’ll try to remember for next time.  Since I won’t be telling you about all the amazing fresh seafood we devoured, I’ll end this post with pictures from our beach vacation with my mom, dad, brother and his wife, and my twin niece and nephew.  We had an amazing time!  I am so thankful for that time we had together.

Eric & I: Dinner at Skull Creek Boathouse

My niece, Chloe, & I Before Dinner at The Black Marlin

Caden & Chloe on Memorial Day: It's Hard to Sit Still When You're 15 Months

Date Night @ Skull Creek Boathouse w/ My Brother & Amiee

My Mom & Dad w/ Their Grandbabies

My Sister-in-Law & I with the Twins

I hope you have a fun & relaxing summer!

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