Mike and I want you to cozy up with us at our new home! (www.namastenutritionist.com)

I’m so thankful that you’ve subscribed to my blog. THANK YOU! Have you had a chance to join me on at my new homesite yet? You may have noticed that I haven’t posted here in a while. A few weeks ago, I mentioned that all of my posts are officially on my website. Will you please sign up over there to stay connected?

I totally dig you and want you to stay in my life. Our relationship is stronger than a little move, isn’t it? I don’t want to have a single moment of blogging goodness without you being there! So please jump on over to http://www.namastenutritionist.com so that we can keep our relationship alive.

Here is my question to you: how am I doing? How can I better meet your yoga and nutrition needs? Your feedback is super helpful to me because it tells me what you need. Otherwise, I’m just guessing! You can reply to this post or email me your response to frances@namastenutritionist.com.

Here are a couple of my recent posts:

Breakfast nachos

Inflammation: Angel or Devil? (podcast)

See you over at the new site!

Thank you so much!!

Much love,



Food sensitivities are believed to cause chronic inflammation, chronic disease & general malaise. They are growing more commonplace, yet they are difficult to detect. Most of us experience the symptoms of food sensitivities as fatigue, joint & muscle pain, mental fog, sleepiness after eating, anxiety, depression, irritability, acne & other skin disorders, weight problems, gas & bloating, insomnia, ringing in the ears, coughing, acid reflux, mouth sores, food cravings, high blood pressure and more. Do you fit any of these criteria? If so, download this podcast and share it with others. This interview with Joy Supplee, MS, RD, examines what they are, how they develop, how to get tested and start the road to recovery, and offers hope for promising health. Listen to the interview here (you can listen from your computer or download as an MP3).

On a side note, I will retire this WordPress blog by the end of May. I am moving all of my blog posts to my website: www.namastenutritionist.com. Please subscribe to continue receiving quality posts, podcasts, videos and more.

Please like this post and share with your pals. See you at http://www.namastenutritionist.com!

Show Notes:

Connect with Joy: www.customfitnutrition.net, 1-855-CUST FIT(1-855-287-8348)
LEAP Dietitians

Chronic over-scheduling is a habit I learned in college and am still learning to unlearn this habit. Does this sound like you or anyone you know? If so, you can probably list off the annoying consequences of an over-scheduled life. I’m all too familiar with them, which is why I am untraining myself. Over-scheduling has taught me many positive things too, such as how easy it is to say “yes” and how hard it is to follow-through when over-committed. Now, I choose my yes’ more carefully. Over-commitment also taught me how to be nimble and quick in the kitchen. Sometimes though, “nimble” + “quick” = blackened (burned) sandwiches because I decide that I can throw my clothing on while my sandwich is grilling. But for the most part, I’ve learned it wisest not to multi-task while cooking, and if I decide that I must (again, out of compulsive habit), I now mostly choose to multi-task on other kitchen activities so that I am near my cooking foods. Ultimately, I am striving to stop multi-tasking because it is less effective than uni-tasking, but the habit isn’t easily kicked!

This recipe is a way that you can prepare a quick quesadilla in less than ten minutes (if you don’t putz around). You can dress it up with salsa and a salad or just take it plain and naked with you for a little grab and go goodness. If you have the room on your griddle, complete both quesadillas at once. My iron skillet is a little too small for two quesadillas to lay flat side by side, but when I’m hustling, I squeeze them both in together and make it work!

On a side note, I will retire this wordpress blog by the end of May. I am moving all of my blog posts to my website: www.namastenutritionist.com. Please subscribe to continue receiving quality posts, podcasts, videos and more.

Enjoy the grub, homies!

Ingredients: Organic corn tortillas, 2 cups chopped kale, ~ 1/2 cup chopped pecans or walnuts, ~1/2 cup shredded jack or mozzarella (organic, of course!).

Place corn tortilla on a hot griddle (over medium heat). Pile it with ~ 1 cup of chopped kale. You’ll think this amount of kale is NUTS, but just you wait til you see the shrinkage!

Artistically line your sliced or shredded cheese over the kale and sprinkle with 1/4 cup chopped nuts.

Cover pan with lid until kale wilts and cheese melts.

Voila! Melts in just a few quick minutes.

Fold over and press down with your spatula to seal the deal.

Serve with salsa and a sprig of celery florette, salad, or whatev. Or, take it naked as a grab ‘n go snack.

Please “like” this post and share with your pals.

My future posts will start showing up at http://www.namastenutritionist.com, so please subscribe to updates there!




Fresh strawberries from a U-Pick It farm near Mt. Vernon, Washington.

What do imported grapes, domestic blueberries, celery, lettuce, strawberries, spinach, bell peppers, peaches and nectarines have in common? If they are conventionally raised, they have some of the highest amounts of pesticides of any produce available. They are known as the “Dirty Dozen”, and experts  strongly recommend that you purchase these items organically. The trouble is, some items such as bell peppers, are waaaaay more expensive if purchased organically. My solution? Select an alternative produce item if the cost is too burdensome. Or, grow it yourself.


Baby spinach growing big and strong in our little home garden!

The Environmental Working Group, or EWG, also provides a “Clean Fifteen” list that names the cleanest non-organic, or conventional, foods are avocados, domestic cantaloupe, onions, and a few more. These are safer to purchase non-organically. The foods selected for the “Clean Fifteen” and “Dirty Dozen” were tested for pesticide residues after produce was rinsed and/or peeled. Often, people think that purchasing produce with skin gives their food a layer of protection from pesticides. But little do they realize that fruits and veggies are porous, and are comprised primarily of water. They absorb everything from their skins and make it part of its cellular makeup, just as our bodies do with whatever we put onto our skin. Not everyone can afford a fully organic diet – nor is creating a fully organic diet an easy task. Thanks to this guide from EWG, however, we can selectively decide which produce  we must buy organically, and which we can cut corners on. Print the list and keep it with you for an easy reference. Make sure everyone in your family understands the list, too.

An even better option: grow the produce that is expensive to purchase organically!

Okay, now I want to hear from YOU: Do you purchase organic foods, and if so, which items are top priority to buy as organic on your shopping list? Please tell me in the comments section below.

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Thanks for your support!



“Do not worry if you have built your castles in the air. They are where they should be. Now put the foundations under them.” – Henry David Thoreau* (Photo taken at Lululemon)

What’s holding you back from committing with 100% energy to your dreams, passions, and goals? For me, I held myself back in a very sneaky way: by over-committing my time. Sound familiar? It seemed I could never turn an opportunity away because they all seemed so exciting! Saying “YES” too often became a big pitfall. As you may already understand, when you have six or seven projects happening simultaneously, they all suffer because you can’t nurture them all as much as is needed. So, I consciously chose to cut down on as many commitments and activities as possible, saving only those that seemed the most valuable and pertinent. This truly has reduced my stress and increased my satisfaction with my life because I am progressing toward my most important goals much faster now. All of the energy I previously scattered among several projects can now focus like a laser beam on the very special projects I’m keeping.

The process hasn’t been easy, and it isn’t without sacrifices. For example, I want to grow an online yoga and nutrition business. I’ve worked on this slowly in the last several months, but I’m unable to develop into something significant without giving it more energy. So I’ve had to make some radical changes, such as cutting back at work. I’ve found myself facing a lot of fear and resistance around this because of fear and a limited mentality, for a lot of reasons. Dietitian jobs can be difficult to acquire and the hours each week can be undependable. My particular circumstances require that I work an awful lot plus commute. This eats up most of my free time (and some of my profits) that I would be investing into a business. I feel frustrated and sad because I’m not working toward fulfilling other dreams that I know will bless countless people if I do what it takes to manifest them. This has taught me how important it is to me to create something I feel passionate about doing.

It requires conviction and confidence to move forward toward my goals, even though I sometimes feel mired in fear and self-doubt. As my teacher Sri Sri Ravi Shankar, what you resist, persists. By resisting, avoiding, or down-playing my unpleasant feelings, I’m not really moving past them. My new practice has become this: look fear in the face and question my stories around it. I’ve also learned to be more mindful of my thoughts and feelings and to challenge my beliefs. I notice how other successful entrepreneurs are following their dreams, and so am consciously building new beliefs with inspiring stories that give me the psychological momentum to propel forward.

What thoughts, feelings, or beliefs are holding you back from committing with courage? Please tell me about them below. Let’s cheer each other on to move forward with courage and strength! Let’s be a community of conscious and loving beings, supporting each other to move toward our highest ideals.

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* Source: Brainyquote.com

Plants are friggin’ sexy. They have refined themselves through countless and fast life cycles to maximize their attractiveness to humans. Edible plants keep us sexy by helping us stay healthy, lean, youthful, energetic and glowy. Let me tell you a bit more.

Most of us don’t realize this, but plants that are exposed to more bugs (via fewer pesticides) actually have a stronger plant immunity. So yes, organic is usually better (there are some exceptions, and that’s another blog post, Darlin’.) Much like in the animal kingdom where the predator preys on the young and the weak, bugs prefer to eat weaker plants. They usually leave the stronger plants alone because strong plants produce their own pesticides & insecticides that repel creepy crawly pests. Essentially, the more bug exposure plants experience, the stronger the plants become because they are defending themselves by creating more of these endogenous* bug repellants. Gee, doesn’t that sound like a handy skill to have in during mosquito season?

The stress from pest exposure helps the strong plants become “super-duper” plants because they develop more endogenous phytochemicals**, while the creepy crawlies munch out on wimpier plants. This strong plant immunity results in tough anti-cancer, anti-aging, anti-disease compounds within the plant that are just waiting to join you and help you in defending your body against modern diseases, like cancer, heart disease, diabetes, and other unappealing diseases. *THANK YOU, PLANTS!* This all promotes a sexier, stronger you!

Get your sexy on! First, start with colors. Eating a rainbow of colors will supply you with a better variety of nutrients. Try a new plant or fruit each week. Edible plants provide you with the hot-ticket phytonutrients that people pay a wallop of cash to buy in the form of supplements. You might already be familiar with a few of them: lycopene, zeaxanthin, lutein, carotenes, and so on. FYI: Supplements can never replace real food. You get waaaay more from whole foods than from the sum of its manufactured parts!

Do us both a favor: save the money you would spend on supplements by purchasing and eating more plants. At the end of the day, you will still have money left over, and have me over for dinner for telling you this money-saving, health-saving tip! Plants are pretty sexy, don’t you think?

What are your favorite plants to eat? Which ones are repulsive to you? Please post your answer in the comments below. I want to hear from YOU, oh sexy plant eater!

Do you think this post is helpful? Please rate it, “like” it, and share it with others! And thanks for reading. Love ya!

Hugs and plant kisses,



* Endogenous: produced from within

**Phytochemical:  These are protective, disease-preventing, non-nutritive plant substances that are vital for preventing diseases.

Phyto = plant

+ Phytonutrients: essential nutrients that protect and promote life, found in plants.


Eat foods that closely resemble their form and color when plucked from the dirt, tree, or vine. Think: how did my body evolve to eat food? (this is not a subtle plug for raw food diets, so don’t get excited!) The more processing your  food has undergone, the fewer nutrients are left to help keep your immunity strong. What’s more? Processing often introduces novel proteins & other foods (those that are new and unusual and therefore not known to your body), which increases your exposure to harmful substances. These chemicals are linked to modern chronic diseases, such as diabetes, cancer, arthritis, obesity, malabsorption, food intolerances, digestive disturbances and more. Bleh! That is definitely not sexy!

For all y’all vegetarians out there, take a look at your fake meats, fake cheeses, fake milks, protein supplements. The ingredients are usually NO BUENO, friends. (Full disclosure: I was a vegetarian for 13 years and developed severe food intolerances largely in thanks to those highly processed fake vegetarian foods.)