KC Paleo Girl

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Paleo 101

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about-terry-wahls

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ESSENTIAL REWARDS v1.1

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Welcome

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How to Get Started With

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Recipes

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Essential Living Education Series

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Detox (1)

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Coming Soon....

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This is just a placeholder until I figure out exactly what content I'd like to focus on. I'll probably start by recapping my recent trip to Paleof(x) in Austin, TX. Until then...

What is Paleo? - Part 1

keri.brewster@gmail.com — Sun, 27 Apr 2014 21:54:34 +0000

What is Paleo? I often get asked how I eat, especially when I’m eating a sardine salad or an Epic bar. I used to say , “I eat Paleo”, but now I realize it’s easier to say I follow a non-processed, whole foods lifestyle. Sometimes people will put two and two together and realize my style of nourishment is known as a Paleo template. What’s that? It’s easiest to describe by taking a dinner plate and dividing it into sections. The largest section is comprised of vegetables, followed by a small serving of grassfed, organic protein and a small serving of fat. A typical breakfast for me looks something like this: 2 pasture raised eggs scrambled in either bacon or duck fat, as well as some sautéed spinach, bacon and some form of fermented food. I add fermented foods to each meal because I am a big believer that we are comprised of trillions of cells and that fermented foods support their healthy growth and both your digestive and immune systems. If you’re interested in learning more about fermented foods, I highly suggest reading, “Cultured Food for Life”, by Donna Schewenk. She is a wealth of information. You can find her at http://www.culturedfoodlife.com. I mentioned earlier that I follow a Paleo template. I believe that we are so bioindividual that we cannot (and should not) follow a ‘one size fits all’ approach to diet and lifestyle. I cannot have liquid dairy, but I’m experimenting with kefir to see if I am able to tolerate that. But, I can have Cheddar cheese as it has a low lactose count as compared to cottage cheese, which is much higher in lactose (milk sugar). I can also tolerate white rice, but not any other non gluten grains. However, I do enjoy corn tortilla chips with salsa every once in a while. I know the consequences,but don’t want my choices to affect my social life. Again, each person is different, so it’s up to each of us to find what works. As far as a definition of Paleo, Diane Sanfilippo of Balanced Bites, describes it this way: “From my perspective, the Paleo lifestyle is most importantly about: 1. Eating whole foods that provide optimal, nutrient-dense fuel for your body and 2. Avoiding processed, refined, nutrient-poor factory foods. This means avoiding grains, legumes (beans), refined sugar, and pasteurized dairy products.” Let’s break this down in smaller, easier to digest (sorry, I had to!) pieces: 1. Eating whole foods that provide optimal, nutrient-dense fuel for your body a. This means food that it is in the most untouched natural state as possible. Most foods in the average Americans diet are sadly deficient in this area. Simply put, whole foods are one ingredient foods 2. Avoiding processed, refined, nutrient-poor factory foods. a. Foods in this category are part of what is known as the Standard American Diet, or SAD, for short. Why SAD? I’m not sure of the acronym’s origin, but I would say that its because eating this way makes your body sad. If you are considering the Paleo lifestyle because you are experiencing either digestive or autoimmune dysfunction, it’s also vitally important for you to eat to support the digestive process. Immune health begins in the gut. Melatonin is also produced here, and it is vital for many functions such as regulating sleep (aka your circadian rhythm) and immune function. Fermented foods, such as sauerkraut, pickles, kefir and kombucha, are extremely helpful in healing and maintaining gut health. You should also consider working with a practitioner if you have gut issues, as they can help you unearth any hidden internal stressors. How do you identify if you’re having digestive or autoimmune issues? It’s not just acid reflux, Irritable Bowel Syndrome, gas, bloating, Lyme’s or Hashimoto’s. It can also manifest itself through your elimination (aka your poop), skin rashes such as eczema, psoriasis, or most forms of acne. It’s also liable to show up in decreased energy or libido, mood fluctuations, depression, anxiety, your appetite, food cravings-especially sugar cravings. How does your skin look? Is it glowing and clear, or it is riddled with breakouts and ruddy? For the record, rosacea is not normal. I realize that a lot of this can be overwhelming, so just pick one thing and start there. For example, if you’re prone to eating out several times a week, try making most of your meals at home. It’s cheaper and there are ways to prepare food in a ‘grab and go’ fashion so you’re able to put together a quick meal for busy nights. I’m going to break this information down even further and split it into several blog posts over the next several weeks. Next week, I’ll share my own story of healing through nutritional and lifestyle, and share how you can take the first steps to a Paleo lifestyle. Until then…

An Evening with Dr. Terry Wahls and The Wahls Protocol

keri.brewster@gmail.com — Thu, 08 May 2014 10:36:16 +0000

Okay, so I know I promised you my story of healing through following the Paleo lifestyle as the next blog post, BUT, I had the opportunity recently to hear Dr. Terry Wahls talk. I realized that there are many people who don’t know her story. I’ll let her share her story with you from her famous TED talk. https://www.youtube.com/watch?v=KLjgBLwH3Wc Isn’t her story amazing and inspiring? I nearly tear up every time I hear it. Why am I sharing it with you? Frankly, it’s personal. My ex-husband was diagnosed in 1994 with multiple sclerosis, and since we share a child, I’ve watched him deteriorate pretty rapidly over the last few years. I had a feeling that if he ate better and exercised, he would get better. But it wasn’t until I heard Dr. Wahls story that I had proof. I’d love to say that due to her message that he is following her protocol and is on the path to healing, but that just isn’t the case. At least not yet. I have to admit it was the catalyst for taking my family to hear her speak. I’m so glad I did, and I hope that what I share here will make you glad you heard her story as well. Some quick facts:

Inadequate diets are the root cause of the top 10 illnesses reported
Those causes are 5% DNA related and 95% diet/lifestyle related

Those facts are both sobering and hopeful to me. Sobering because we are in complete control of our health strictly through diet and lifestyle choices. Hopeful because we are in complete control of our health strictly through diet and lifestyle choices. I’ll say that again, and I want you to let it sink in, all the way in, clear to the marrow of your bones.

YOU ARE IN COMPLETE CONTROL OF YOUR HEALTH

I mentioned above that inadequate diets are the root cause of the top 10 illnesses. Dr. Wahls opened by saying, “Drs. Jason and Mira Calton researched the top diets and found them lacking. I researched the diets started by Dr. Loren Cordain and found they were not nutrient dense enough to heal me.” What did heal her? The following protocol:

9 cups of veggies a day – 3 cups each: greens, sulfur rich vegetables and colored vegetables (eat the rainbow, so to speak)
6-12 ounces of protein
Removing gluten, dairy and eggs due to their tendency toward food sensitivities
Electrical stimulation (or E-Stim for short) – found on Dr. Wahls’ site (www.terrywahls.com)
MS specific exercises (stretches)
Reducing the body’s toxic load
Stress Management
Taking current medications and targeted supplements under a doctor’s care

Those are the basic components, but there is MUCH more to her protocol. I forgot to mention that her protocol has different levels: The Wahls Diet, Wahls Paleo, and Wahls Paleo Plus. I encourage you to get her book and research the protocol regimen further. She explains functional vs traditional medicine this way, “the difference between functional and traditional medicine is treating symptoms and suppressing the immune system versus treating the root cause and supporting the immune system.” Love that! She closed her talk by giving some additional information and tips for those who are considering her protocol. Some of the tips offered were:

The protocol has levels for vegan, vegetarians, and those who have dairy and gluten sensitivity, and of course, strict Paleo.
Reducing toxic load –
1. Studies have discovered over 200 different pesticides in umbilical cord blood, and are transferred to newborns.
2. If you have internal toxicity, you are at greater risk for a major disease
3. Detox reactions, which usually last a week to a month, are caused by eliminating wheat/yeast based products from the diet. You will have headache, fatigue and possible acne.
Keep a food diary to track what you eat, how it makes you feel, and why you’re making the diet and lifestyle changes.
Wahls’ protocol helps fibromyalgia, diabetes, autoimmune disorders, Parkinson’s, dementia, IBS/IBD, erectile dysfunction, anxiety/depression, bipolar, PTSD, thyroid disease (may still need thyroid meds), and many, many more
If you’re travelling while on the protocol –
1. Let them know you have a severe gluten and dairy sensitivity
2. Ask for grilled meat and wilted spinach
3. Order a salad with oil based dressing
Lab test recommendations - in the book J
If you have gut issues/dysfunction, you’ll want to cook your veggies. What is cooked, use lower temperature cooking. If not, 50% of your vegetables should be raw.
Mononucleosis earlier in life CAN be a precursor for MS
Coumadin patients don’t have to avoid green, leafy vegetables. The instruction from the pharmacist is to have the same amount of green vegetables per day. If you avoid green, leafy vegetables, you can become Vitamin K deficient. This can lead to further health problems and escalations of MS symptoms
If you remove immunosuppressants too soon, you will create a disaster for your MS.

I am so thankful that I attended this talk. My ex-husband is now going to read the book we bought for him and hopefully, he will follow the protocol recommendations. What about you? Do you know anyone who might benefit from Dr. Wahls’ book? If so, do them a favor and order it today. You'll both be glad you did.

What is Paleo? - My Story

keri.brewster@gmail.com — Thu, 05 Jun 2014 13:27:36 +0000

This is my story. It's intensely personal, but I hope that someone finds themselves or someone they love in my story. You know the old adage, "If I can help just one person..." I would love to hear your stories as well. Post them in the comments, I promise to read each one. In late March of 2013, I was diagnosed with the following: Irritable Bowel Syndrome (IBS), GERD and chronic constipation. I was also suffering from constant joint pain in my hands and knees. I’d also been out sick most of the previous year, and seemed to catch every illness that came through the office. I was very sick. My bowels weren’t moving, I was vomiting up stomach acid, dealt with terrible hemorrhoids, and constantly looked, and felt, 6 months pregnant. And for the record, yes, someone asked if I was. I was told that in order to get better I would a) need to eat more whole grains, b) to take a PPI such as Prilosec or Zegerid and c) need to get a hold on my stress level. I thought there had to be a better way, so I did some research on the Paleolithic (aka Paleo) diet. I read stories after stories of how people like me had not only found relief through a Paleo diet, but most people reported feeling, and looking, better than they had in years. In May, I purchased a book that was recommended to me by a friend. That book was called, “Practical Paleo”, by Diane Sanfilippo. I know many of you’ve heard me rave about this book, but it was for good reason. She helped me develop my own path to healing my gut and joint issues. Just a few months later, I realized that I needed a bit more guidance in my journey. Enter Dr. Jill Gulledge, from Gulledge Family Wellness. She is, in a word, AMAZING! She took a thorough examination of me, along with ordering several lab tests and we embarked. Through tweaking my diet, supplement protocols, and chiropractic adjustments, and lots and LOTS of education, I slowly started to heal. We just couldn’t seem to get a handle on my stress level, so she suggested that I try Young Living Essential Oils. I thought about it, and was skeptical, so I placed that advice on the back burner for the next couple of months. Enter my niece-in-law (is that even a word?). She has put her family on a similar journey to wellness and invited me to come to a Young Living class. Since my chiropractor recommended them earlier, I happily accepted and eagerly awaited the class. I learned so much and confirmed even more of what I believed about living a more natural, chemical-free life. And just in my first two days of using the oils, I have noticed a drastic reduction in my anxiety, depression and overall ‘nervous’ nature. If you’d like to start your Medicine Cabinet Makeover, click here. Finally, my husband. He helped and supported me (and continues to do so) on my journey. I could not have made many of the changes I’ve made personally and for our family without his love and support. I am a lucky girl J If you are struggling with any ailment, especially if you thought like I did and chalk it up to aging, PLEASE do some research into the Paleo(lithic) diet, Chiropractic preventative care, and a more natural, chemical free home. AND…I am officially symptom free from ALL of those ailments I listed above and feel better than I have in YEARS!!! Why am I telling you all this? Because it’s my story and it needs to be heard. There are just too many of you suffering with the same ailments I did, and I just want it to stop. Please know that I understand that there is a place for traditional medicine. I’ve just chose to keep them in their proper place, which, in my opinion, is only for crisis care and not preventative care. Feel free to ask questions about my journey, I am an open book :-)

Why I Chose Young Living Essential Oils

keri.brewster@gmail.com — Wed, 17 Sep 2014 18:54:45 +0000

My family is on a journey to health. That journey started with changing the way we eat, and now includes essential oils instead of OTC and prescription medications. (DISCLAIMER: We worked with our medical practitioner to properly wean ourselves off our prescription medications). We have been OTC and (nearly) medication free since April of this year. In February of this year, my husband’s niece invited me to an essential oils class. I’d been doing some research on their use, and was excited to learn more about them. I learned so much from that class, and being able to smell and experience the oils, finding out different ways to use them to support my family’s health and well-being. I was introduced to a company named Young Living. Their founder, D. Gary Young, and his wife, Mary, started in 1993 with a small farming and distillation operation. He too, was using essential oils, but felt that there was too much variability in quality. He began by developing more farmland in Utah and Idaho, cultivating lavender, peppermint, melissa, clary sage, and many others. As essential oils grew in popularity, so did their operation. What impressed me most about them over any other oils companies I’d researched was the, “Seed to Seal” production process. It absolutely ensures 100% purity and quality of all the oils that Young Living distributes. Purity and quality are very important to me, especially if I was going to ask my family to use them for their own health and wellness.

Based on that, and their commitment to educating others on the proper use of essential oils, I decided to become a Wholesale Member. What is a wholesale member? It’s kind of like a Costco membership, but with many more benefits J. As a member, I receive the following benefits:

Wholesale Pricing: I save 24% off retail pricing on all Young Living products. I save even more with monthly members only specials and promotions.
Essential Rewards: I am able to keep frequently used oils coming to my home on a regular basis, and most months earn 1 or 2 oils for FREE. I can save up Essential Rewards point over several months, and cash them in later on products I’ve really wanted to buy.
Education: I mentioned this earlier, but Young Living corners the market on education and educational materials. I never need to wonder which oils work for what, and the answer to many of my questions are usually right at my fingertips.

I’ll be sharing some of the oils that my family and I use regularly and some of their uses in the coming days. Do you use essential oils? What benefits have you seen in you or your family?

If you'd like to start YOUR journey to better health and become, a YL member, please visit: https://www.youngliving.com/signup/?site=US&sponsorid=1662842&enrollerid=1662842 I’d love to welcome you to the Young Living family!

About Keri

keri.brewster@gmail.com — Sat, 18 Oct 2014 16:04:43 +0000

My name is Keri - CEO, and overall overworked lackey of KC Paleo Girl. I love to write and pass on information I find helpful. My goal here is to provide busy families with recipes, lifestyle and wellness information, and tips and tricks to help you live a happier, healthier life! As a wife and mother, I know how hard it can be to provide healthy, nourishing meals for you family in today's busy, and most oftentime, overworked world. I am a certified C.H.E.K Holistic Life Coach Level 1 (www.chekinstitute.com), a certified 21-Day Sugar Detox Coach (http://brewsterk.21dsd.com), and I'm currently studying to become an FDN Practitioner (http://functionaldiagnosticnutrition.com/) as well. I am also a passionate sharer of Young Living Essential Oils (www.youngliving.com) I'm a lifelong learner who is always looking at the latest research, and my hope is that this page will become a resource for you. **DISCLAIMER** I am not a doctor, nor do I play one on TV. This information is not intended to diagnose, treat, prescribe or cure any illness or disease. This is strictly for informational and educational purposes only. The products I talk about are not intended to diagnose, treat, prescribe or cure any illness or disease. Any information I give you about them is strictly for informational and educational purposes only. They have not been evaluated and approved by the FDA. Please seek the qualified health professional of your choice when you're making health decisions for yourself, your pets and your family.

keri.brewster@gmail.com — Sat, 18 Oct 2014 16:17:57 +0000

Essential Oils

keri.brewster@gmail.com — Sat, 18 Oct 2014 16:21:54 +0000

Under Construction - check back soon for exciting content

Recipes

keri.brewster@gmail.com — Sat, 18 Oct 2014 16:43:03 +0000

Under Construction - check back soon for exciting content

DIY

keri.brewster@gmail.com — Sat, 18 Oct 2014 16:43:11 +0000

Under Construction - check back soon for exciting content

keri.brewster@gmail.com — Sun, 11 Jan 2015 16:39:20 +0000

keri.brewster@gmail.com — Sun, 11 Jan 2015 16:48:51 +0000

How to Get Started with Young Living Essential Oils

keri.brewster@gmail.com — Sun, 11 Jan 2015 18:00:51 +0000

In February of 2013, I entered the world of essential oils. I was invited to a Young Living Essential Oils class at a family member's home, and was instantly hooked! I'd really been looking for a way to stop using OTC medications, and get off of my anti anxiety medications, if possible. I'd been eating whole, real foods for about a year and really wanted something that would help me clean up the environment in my home, and for all natural personal care that not only worked, but was a match for the chemically laden products I'd been using. It's now January of 2015, and I have become so passionate about what I have experienced through the use of essential oils, that it has become my mission to help others experience better health and wellness. I have integrated the use of Young Living Essential Oils into mine and my family’s everyday life and we have experienced numerous surprising health benefits. Some of the ways I have seen relief is from seasonal and pet allergies, digestive discomforts, hormone imbalances, everyday aches and pains, stress, anxiety and depressive moods. My husband uses them for digestive issues as well. I chose Young Living Essential Oils as they set the standard for purity and authenticity when it comes to essential oils. Every step of the essential oil production is monitored from beginning to end, through a process called Seed to Seal. This process guarantees that Young Living Essential Oils have the highest possible therapeutic value as well as being pure and unadulterated.

Let’s Get Started!

You can purchase Young Living Essential Oils in one of two ways: as a Wholesale Member or Retail Customer. Retail customers pay FULL retail price. I do not recommend enrolling as a retail customer because…

Wholesale members get a 24% discount off retail price on every Young Living product.

In addition to wholesale pricing, as a wholesale member, you have the option (there is NO requirement or obligation to buy or sell) of sharing the oils with your friends and family and earning a commission check. If this is something you are considering, please contact me. I will be more than happy to help you get started!

To begin as a Wholesale Member you start by purchasing a starter kit.

I recommend the Premium Starter Kit as this is exactly how I got started on my essential oil journey.

Have more questions? Young Living Wholesale Member and Wholesale Pricing FAQ

Is there a monthly order minimum? NO. You do NOT have to order monthly in order to benefit from being a wholesale member. However, there is an optional autoship program that you have the option of participating in if you would like to earn more points on your orders and potentially more product. I don’t really want to sell oils. Do I have to Sell Young Living Products to be a Wholesale Member? Of course not. Since there is no monthly order requirement you can simply just order whenever you and your family need it. There is no requirement to have a business. But, becoming a wholesale member is still most beneficial for your family and your pocket book business or not.

Ready to Get Started?

1. Click here -->http://bit.ly/1p6sKVu 2. Select “Sign Up As: Young Living Wholesale Member” 3. The “Enroller ID” and “Sponsor ID” boxes should already be filled in for you. 4. Fill out your name, billing address, shipping address, and contact info. (The reason you are asked to list your social security number is for tax purposes. If you earn over $600/year sharing Young Living Essential Oils with friends and family, you will receive a 1099 in the mail, as it is required by Federal law. Young Living will never share this info with anyone.) 5. Create your password and pin which you will use to log in to your account and order your oils. 6. Select your enrollment order. This is where you can specify which Premium Starter Kit you would like. You must sign up with a kit to become a Wholesale Member. To maintain your 24% discount going forward, you only need to spend $50 each subsequent year. That’s it! 7. Set up your *optional* Essential Rewards Program. Now don’t be confused by this next step. Buying one of the Essential Reward kits is not a requirement to sign up as a Wholesale Member! This is a rewards program you can opt into to start earning points to redeem for FREE Young Living products. Click here to learn more about the benefits of Essential Rewards. 8. Agree to Terms & Conditions. 9. Confirm your order. I have had many folks miss this step and end up not fully checking out. We wouldn’t want that to happen because then you would not get your essential oils!

That's all there is to it! Congratulations, and welcome to the world of Young Living Essential Oils!

You will be receiving a Welcome email from me within the next day or two. If it's been a few days, and you don't have an email from me, please contact me. You may also find it helpful to join our private Facebook group, Essential Living. It's a very helpful group, and great support as you start your journey to better health and wellness. Can't wait to see you there!

What is Essential Rewards?

keri.brewster@gmail.com — Sun, 11 Jan 2015 17:58:58 +0000

What is Essential Rewards?

Essential Rewards (ER) is an autoship program where you purchase 50 PV (product value or point value) every month

Usually, the Product Value is dollar for dollar in price value, but not always. Look at the PV of each product you are purchasing to make sure your PV (not necessarily amount spent) equals 50 every month. With the Essential Rewards program, you will earn points toward future product purchases. This program rewards you for every autoship purchase of 50 PV or more. You are allowed ONE Essential Rewards autoship purchase per month, but can make as many regular orders as you wish. (Regular orders do not accumulate ER points.)

The example I provided above is what my ER cart looks like right now. Obviously, I have more than the 50 PV requirement, so yours does not have to be this much, but I wanted to give you an idea of what multiple items in the cart look like, and how the PV vs. Dollar Amount Spent looks.

*In the first six months (months 1 – 6), you get 10% back in ER point credits.

*In the next six months (months 7 – 12), you get 15% back in ER point credits.

*In every month after, beginning with month 13, you get 20% back in ER point credits.

How do I earn points?

Each month on the Essential Rewards program gets you a certain amount of points – a percentage of what you purchase back in points that you can cash in at a later time to buy other wonderful Young Living products.

That can add up fairly quickly, especially if you are taking advantage of the monthly promos and even more quickly once you hit month 7. Your points begin to accumulate as soon as your order ships, and you can view your ER points every time you log in to your Virtual Office; they are right there on your main page.

So, that's all there really is to it. Essential Rewards is a great way to try new products (since you can change your order each month!) and earn FREE products at the same time! Now tell me, does your Costco or Sam's Club do that?!?

21-Day Sugar Detox Coaching Services

keri.brewster@gmail.com — Sat, 28 Feb 2015 17:24:47 +0000

Do you suffer from sugar cravings that seem to control you? Do you need that afternoon caffeine and sugar boost to keep you going? Are you looking to make some changes in your diet but not sure where to start? Have you tried different diets in the past but ended up feeling overwhelmed, under-supported, and just plain starving?

For the group starting May 4th go here to sign up!

The 21 DSD is a fantastic program created by the beautiful Diane Sanfilippo of BalancedBites.com that is a great first step to get your health back on track and help you beat those sugar cravings! This is not some fad diet full of green juices, supplements and starving yourself. This program is based on nourishing your body with whole, real food while reducing your dependency on sugary garbage. In just three short weeks you can improve your digestion, reduce inflammation, increase the clarity of your skin, sleep better, reduce bloating and more! With modifications for athletes, nursing moms, and those with autoimmune conditions, and three different levels this program is safe for pretty much everyone!

Throughout the 21 days you will learn how your body responds to different foods, and you can watch as your palate changes once you remove the sweet stuff. The coolest part about this program is the amazing support that you will receive. Between the online program- which offers a huge amount of continually updated and expanded eBooks, guides, audio support, videos, and direct access to Diane and her team- and two amazing printed books, with over 200 recipes of delicious, detox approved foods, social media and forums, you are set up for success from the moment you jump in! However, sometimes this just isn't enough. When I was completing my first 21-Day Sugar Detox, I found myself wondering “is this food allowed?” and “why am I experiencing this weird symptom?” a lot. At the time, my only option was either to just guess, or to post a question on the forums or on social media and wait for an answer that may or may not come quickly. Usually I guessed, and more often than not my guess was wrong. But now there is another option! Get a Certified 21-Day Sugar Detox Coach, like me, who can help guide you through the whole process from start to finish! With me as your coach you will have someone to call when you can’t figure out if something is 21 DSD approved or not. You will have someone to go to when you’re struggling to get through those tougher days. And when you’re experiencing issues with energy, digestion, or how to complete the program with a family, my background as a C.H.E.K Certified Holistic Lifestyle Coach, can help you overcome these issues and come out on the other side a happier, more healthy person. With one-on-one coaching you get…

1:1 support to help you navigate the program from start to finish
An exclusive guide not available in the online program or the guidebook
Access to my private Facebook group just for my 21-DSD coaching clients
Help deciding which level to choose and whether or not you should follow a modification of the program
Practical tips for what to eat, how to approach negativity from friends and family, and how to navigate social outings
3 sessions (either in person or online depending on the option you choose) to teach you how sugar works in your body, how to optimize your digestion and what to do after the detox

The 21-Day Sugar Detox runs every month, starting on the first Monday of the month, but the coaching begins a few days prior so that you’re all set and ready to go right from the start. Stop following the latest fad diets that leave you tired, cranky, and starving! Instead, choose to nourish your body with real, whole foods with the 21-Day Sugar Detox. As your guide, I’ll take the guesswork out of things for you and help ensure your success. If you’re interested in doing the 21-Day Sugar Detox with me as your guide, contact me for pricing at heycoachkeri@gmail.com.

For the group starting May 4th go here to sign up!

21-Day Sugar Detox Coaching Now Available!

keri.brewster@gmail.com — Sat, 28 Feb 2015 17:38:51 +0000

Do you struggle with sugar or carb cravings? Or maybe you find yourself looking longingly at the vending machine, telling yourself one piece of candy or bag of chips won’t hurt anything? Does your energy go up and down like a roller coaster - especially around 3pm? Are you tired, lack energy, or have mood swings that make Jekyll and Hyde look tame?

How’s your concentration, your sleep, or your short term memory? Have you ‘been there, done that, bought the t-shirt’ with other food related challenges?! Any of this sounding a little too familiar? You’re not alone, and tens or thousands of others, just like you and me, overcame their own sugar and carb cravings, detoxed their bodies from sugar and found food freedom through the 21-Day Sugar Detox program. The 21-Day Sugar Detox is a simple, effective, real-foods-based program that supports your body in naturally detoxifying from sugar cravings. You’ll find increased energy, better moods, improved sleep quality, and, best of all, Food Freedom! Right about now you’re probably wondering: “What will I be able to eat? Will I like it and will I be hungry all the time?” The 21-Day Sugar Detox guides you through three weeks where you’ll learn how your body responds to different foods, and you will start to change the way you feel about whole, real, nutritious foods once the sweet stuff is gone. Imagine what it will be like to have a carrot taste as sweet as a strawberry - it happens! This program is easily accessible online and works together with 2 amazing printed books, with over 200 recipes of delicious, detox approved foods. The program is also run on an online platform which offers a huge amount of continually updated and expanded eBooks, guides, audio support, videos, and direct access to Diane and her team’s 1:1 advice, social media, and Forums. You are set up for success from the moment you jump in! And you’ll get personalized coaching from yours truly. I’ve been through the program a few times, and I know what’s it like to tame the sugar and ‘hangry’ monsters. In addition, I am C.H.E.K certified Holistic Lifestyle coach, and I’m in the process of obtaining certification in Functional Diagnostic Nutrition. What does that mean? It means I can really help you get to the root of your sugar and carb cravings, offer personalized meal and snack suggestions, and assist you when the detox is over to make positive changes in your overall health and wellbeing. There's also a monthly private Facebook group so you can get help from others who are also part of the 21 Day Sugar Detox. The next group starts Monday, March 9th. Click here, and let's get started! I look forward to helping you ROCK YOUR DETOX!

I'm part of the Paleo Rehab: Adrenal Fatigue BETA group!

keri.brewster@gmail.com — Mon, 16 Mar 2015 16:31:17 +0000

This post is the first in a series I’ll be doing about my experience in the BETA group of the Ancestral RDs program, “Paleo Rehab: Adrenal Fatigue”. The program was opened up to only 30 students, and went ‘live’ at 11am CST, Monday, March 16, 2015. I was so nervous about not getting in, that I had the signup page open at 10:30. ;) The main reason I signed up is that I’ve been diagnosed with Adrenal Fatigue (aka HPA Axis Dysfunction) before, Stage 3 to be exact, and since I tend to live my life in a constant state of stress, it started creeping back into my life yet again. I’m not totally sure I ever fully recovered before I started making choices in my life that aggravated the problem. What is the Paleo Rehab: Adrenal Fatigue program and what do I hope to gain from it? This program, led by Kelsey Marksteiner and Laura Schoenfeld, of the Ancestral RDs podcast, is a 5-week program to help those with HPA axis dysfunction to get their energy back, and I’m additionally hoping to get my mojo back in the bedroom. It’s a multi-modal approach that incorporate lifestyle factors, diet and supplementation, and dealing with your relationship with your food. It includes some one on one time with one (or both) ladies who’ll help tailor the program based on my needs. For now, I’m off to read through Module 1: What is Adrenal Fatigue? I can’t wait to dig in :)

keri.brewster@gmail.com — Tue, 17 Mar 2015 20:17:14 +0000

Module 1 of Paleo Rehab: Adrenal Fatigue

keri.brewster@gmail.com — Wed, 18 Mar 2015 15:48:28 +0000

Much like the Type A personality that I am, I've already completed the first lessons of Module 1 of the program. Kelsey and Laura smartly opted to only make one module available per week. I say smartly because people like me would run through the whole course in an afternoon, missing the opportunity to really meditate on the tenets and put them into practice. Which would be against the point of the program, right? The module is broken down into four sessions, covering such topics as: a working definition of “adrenal fatigue”, checking your current symptoms to assess a) if you have it, and to what extent. Some options to build accountability and community, testing, causes of “adrenal fatigue”, a personal story from someone who was helped by the program, and some great homework to help you figure out your baseline prior to implementing program recommendations and to prepare for what’s ahead. There is a video in each session, and I really, really like them. They’re informative without talking over your head, are appropriate to the session, and are a good length. I've been a practicing coach for nearly a year, and I was able to learn something I didn't know before. One of the parts of the sessions that really stood out to me was a question in the Preparation Journal about what was more important to me: physical appearance or well-being. My impulse answer, especially being a health coach, was well being. But after taking time to think it over, I have to say it *might* be physical appearance. I hate to admit that, but that’s the answer I keep coming back to. I go for some lab work Friday morning, and I'll be receiving a test kit in the mail in the next few days that will measure my cortisol levels over 4 different data points in a day. I'll have to give up coffee that morning, so I'll probably be asleep most of the day ;) So, that's if for Module 1! I look forward to getting my test results back, and to moving on the Module 2.

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keri.brewster@gmail.com — Wed, 29 Apr 2015 15:38:57 +0000

http://www.kcpaleogirl.com/wp-content/uploads/2015/04/cropped-kc_paleo_girl_thumb.png

Have you tried Kasandrinos?

keri.brewster@gmail.com — Wed, 18 Mar 2015 16:10:22 +0000

As a health coach, I take any product endorsement very seriously, so I’m being honest when I say I can wholeheartedly recommend Kasandrinos Olive Oil to you. The Paleo Foundation agrees, and just gave their Paleo stamp of approval to their products. I met Tony and Effi Kasandrinos last year at Paleof(x). I was immediately impressed with their work ethic and the quality of their product. It’s so good (and good for you!) that you can drink it like a shot. As soon as I got home from the conference, I ordered several bottles, and I’ve never purchased another olive oil since. My husband did, but I forgave him ;) Here’s a description of their olive oil in their own words. “The olive used in our olive oil is the Koroneiki which is grown in the perfectly warm and stable climate of the Southern Peloponnese. The ideal conditions for the olive trees cultivation combined with the early harvest and the modern machinery used to press the olives are all instrumental in our quality and authenticity guarantee. Once produced via cold extraction, the Koroneiki offers a very balanced taste that combines a perfect mix of spicy and bitter. Our olives are hand-picked from our century old GMO free trees and cold pressed with only mechanical pressing methods. Every batch is given a chemical analysis. All olives used in our oil are sustainably sourced from our olive orchards in Laconia Greece and are pressed within 48 hours of harvest.” After reading that, how can you NOT want to try it out for yourself?!? I recently applied, and was accepted, as a Brand Ambassador for Kasandrinos. What does that mean for you? That means you’ll be getting the inside scoop on their products (including discount codes and new product announcements), and also I’ll be blogging about their products and giving you an honest assessment of likes/dislikes for each of them. Be on the lookout for those coming soon. In the meantime, please visit http://www.idevaffiliate.com/32527/idevaffiliate.php?id=keribrewster and use coupon code: kcpaleogirl for 10% off your ENTIRE ORDER. They’re taking pre-orders as of today, so you’d better move fast. There are limited quantities, and they could sell out VERY soon.

DIY Emotional Regulation Blend

keri.brewster@gmail.com — Sat, 21 Mar 2015 14:05:58 +0000

DIY Emotional Regulation Blend

I've seen this blend for months, and finally, after a particularly stressful week, decided to give it a try. I deal with Generalized Anxiety Disorder and while they can't heal me from it, essential oils have definitely allowed me to lead a more normal life by helping me manage it naturally. It is my sincere hope that they will help you too. Recipe

Lavender – 40 drops
Valor – 35 drops
Stress Away – 30 drops
Patchouli – 15 drops
Vetiver – 15 drops

Add all of the above oils, plus 40 drops of a carrier oil, to a 15ml Young Living Oils bottle, fitted with a roller ball.
Apply to both wrists, bottoms of the feet, behind each ear, and/or the back of the neck

What is a Carrier Oil? From Young Living’s Safety Guide – “A carrier oil is a vegetable oil such as coconut oil or grapeseed oil that can be used to dilute EO. YL V-6 Vegetable Oil Complex is an excellent carrier oil for all applications. Carrier oils ensure that EOs applied topically are comfortable. Dilution with a carrier oil does not dilute the effect of the EO, and prevents waste due to excessive application. Vegetable shortening, butter, margarine or petroleum derivatives (petrolatum jelly) should never be used as carrier oils. Some consumers choose to avoid olive oil as a carrier oil because of its strong aroma and thick viscosity.” Some of my favorite carrier oils are: Kasandrino’s Olive Oil, Sweet Almond Oil, Jojoba Oil, Coconut Oil, and Castor Oil. I use castor oil when I’m using the oils for skincare, as it has antiseptic properties, and is great on my combination skin. Not a Young Living Wholesale Member? Click here for more information on getting started with your oily journey! **DISCLAIMER** I am not a doctor, nor do I play one on TV. This information is not intended to diagnose, treat, prescribe or cure any illness or disease. This is strictly for informational and educational purposes only. The products I talk about are not intended to diagnose, treat, prescribe or cure any illness or disease. Any information I give you about them is strictly for informational and educational purposes only. They have not been evaluated and approved by the FDA. Please seek the qualified health professional of your choice when you're making health decisions for yourself, your pets and your family.

What Do You Mean I Can’t Have Coffee?!? – Module 2 Paleo Rehab: Adrenal Fatigue

keri.brewster@gmail.com — Wed, 25 Mar 2015 16:46:15 +0000

I went this morning for my bloodwork. They took 7 vials of blood – 7 VIALS. All this after having fasted for 12 hours (Read: No morning coffee). But I digress. It’s for a good cause, right? Welcome to Module 2, which focuses on diet and its role in healing adrenal fatigue. This module was a real eye opener for me. Using a handy dandy calculation tool, I realized that I was eating WAY too low carb. And as the ladies pointed out, eating a diet too low in ANY macronutrient is never a good idea. Lesson 1 included an overview of the recommended diet for the program, and introduced a concept that I was dreading, eliminating coffee. The reasons they recommended for eliminating coffee are sound. I’m just struggling with giving up that warm cuppa joe. It’s really more of an emotional thing than it is a caffeine addiction. Thankfully, I already have a coffee alternative that I absolutely LOVE. It’s called Clean Living Herbal Coffee Blend, and you can check it out on her Etsy store here. This module also includes 2 meal plans, the aforementioned caffeine guide, a macronutrients guide, and a snack guide. This is also where the Calorie/Macronutrients Calculator is located. And this is just in the first lesson. The second lesson covers superfoods and ‘good bugs’, aka fermented foods. Some of the information presented here I already knew, but wasn’t implementing regularly. Now that I’ve learned more about both of them, and how necessary they are for recovery, I’m making both of them a part of my daily diet. This lesson includes a superfoods guide as well as an eBook titled, “Eat the Good Bugs” by Kelsey Marksteiner. The funny thing about this is, I realized that I took part in Kelsey’s “Fermented for 14” challenge last year. There is SO much more to this module than I’ve listed here, but I just want to give you a little taste so that you’re curious and/or hungry for more. All in all, I feel so much better now that I’m consuming more carbohydrates, dramatically more in fact. I’ve had to deal with the emotional aspects of that, but that is part of the process as well, is it not? I’ll be doing my cortisol test tomorrow, and it’ll take about 10-14 days to get my blood work back. I cannot be more excited to get those results back and to see what the rest of this program holds. I’m hopeful that, finally, I have a good path towards healing my adrenal fatigue/HPA Axis Dysregulation. And perhaps, along the way, I’ll improve my gut function as well. Check back here next week for my take on Module 3: Supplement Recommendations Check out Laura Schoenfeld on Facebook, Twitter, Instagram, and her website Check out Kelsey Marksteiner on Facebook, Twitter, and her website

Module 3: A Nice Supplement to the Program

keri.brewster@gmail.com — Tue, 31 Mar 2015 21:56:44 +0000

Sorry this is a day late. I’m on Day 2 without coffee, and I finally feel like myself again :) Module 3 is all about supplementation to support your body as it repairs itself from the effects of HPA Axis dysregulation. The lessons this week focus on two types of supplementation: general supplementation and adrenal fatigue level supplementation. Since I’m awaiting the results of my cortisol saliva test, I began by focusing on what general supplements will be helpful to me. I was quite surprised to see Vitamin C listed as a supplement here, but the reasoning behind it was sound, so I will be adding this to my supplement regimen. A Vitamin B complex was also mentioned. I already take a B complex, which I thought was sufficient, but after listening to the program recommendations, I realized that it is not. I’ll be adding the supplement they recommend as well once my current B complex runs out. The next section was broken down into each of the three levels of Adrenal Fatigue. Once I determine what my level of Adrenal Fatigue is, I’ll write more on that. Finally, as a bonus, there is a section titled, “What About Hormones?” which explains the roles of DHEA and Pregnenolone in the body. They also briefly mention ‘pregnenolone steal’, which occurs when demand for cortisol is high. At this point, pregnenolone is mainly used to make cortisol so that your body can keep up with the demand being placed on it, which estrogen and testosterone production slows down. That is why it is thought that providing the body with extra pregnenolone through supplementation helps support the body in making more of the other hormones that are being left behind because the body is too focused on making cortisol from pregnenolone.

This program, however, believes that providing hormones doesn’t necessarily teach the body’s HPA Axis to function more like it should. While it can be helpful to alleviate symptoms in the short term, this program takes a more holistic approach, and focuses on talking all facets of a person’s life – from diet and supplements, to stress management, sleep and exercise. That being said, there are cases where you’ve done all you can in all of the areas I just mentioned, over an appropriate period of time, that would be the time to seek assistance from a healthcare provider to see if hormones would be helpful to you. I will say, before this program, I was very anti-supplementation. I’ve been through other programs that seemed to throw mountains of pills at you (ignoring other lifestyle components), they simply didn’t work. But I like this program’s approach. It’s very measured and well researched. And I can see where it fits in an overall lifestyle program. One thing I’ve noticed since starting the program, I have more energy already. Just from adding the extra carbohydrates my body apparently really needed. I was able this weekend to complete some of the projects I’ve held off completing because I’ve been so tired. Yay for small victories :) I can’t wait to see improvements after implementing the supplement recommendations. Maybe I’ll finally get my yard cleaned up….maybe. Check back here next week for my take on Module 3: Supplement Recommendations. This will likely be the module that affects me most positively. I know there a lot of things about my lifestyle that can, and should be changed. By the way, you can find my first post after being accepted in the Beta group here My thoughts on Module 1 My thoughts on Module 2

Check out Laura Schoenfeld on Facebook, Twitter, Instagram, and her website Check out Kelsey Marksteiner on Facebook, Twitter, and her website

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keri.brewster@gmail.com — Wed, 01 Apr 2015 16:13:57 +0000

April Essential Living Education Series

keri.brewster@gmail.com — Sun, 05 Apr 2015 18:02:08 +0000

During the month of April, I will be doing a series of Facebook classes designed with you in mind. Topics range from skin care and personal care to Healing Oils of the Bible, Hormones, and how to have a Chemical Free Home. I hope you can join me for some fun educational Facebook classes!! Please let me know what other classes you'd like to see :)

Lifestyles of the Tired and Wired - Module 4 of Paleo Rehab: Adrenal Fatigue

keri.brewster@gmail.com — Fri, 10 Apr 2015 12:00:14 +0000

As the title suggests, Module 4 of Paleo Rehab: Adrenal Fatigue is all about lifestyle factors. Specifically, how you can make changes to your lifestyle in the areas of stress, sleep, social connection, and exercise and recovery. I've been dreading this module because when I got my IBS diagnosis, I was told that once I got my stress under control, my symptoms would go away. Which is partially true, but I had to make dietary changes, and undergo treatment for SIBO before I really started seeing improvement. And I wasn't sure there wasn't anything I could learn that I didn't already know in these areas. The first lesson in Module 4 covered stress management. There was a video discussing the effects of stress on the body, why stress management is so important, and several ideas that you can implement right away to help minimize the damage stress inflicts on the body. I think my favorite tools were the Stress Management Log and the variety of stress management tools they recommended - most of which were absolutely FREE. After just a few days of implementing the suggestions I selected, I am starting to see a difference in my mood and energy levels :) Next is sleep. No, I don't mean its time for a nap, but if you need one, by all means, take one and read this later. As in the previous lesson, I really thought I had this one nailed. Until I read the section about electronics and screen time. I 'knew' that you're not supposed to expose yourself to blue light after dark, or if you do, you should wear those funky looking orange glasses, because of its effect on your sleep, but I wasn't doing it. You see, blogging isn't my only job, and I have to work around my 9 to 5 job to find time to blog. Oftentimes, that means writing before the sun comes up or after it goes down. I do have f.lux on my laptop, which helps A LOT, but then I'm often checking my phone, which until recently didn't have any sort of dimmer during the evening and early morning. I recently installed Twilight on my smartphone as well. However, I was still checking my phone while in bed trying to get to sleep. If you're doing that, stop it. Really. I know it seems like an easy thing to do, but don't. It just really messes with your sleep, which is what you're trying to avoid, and doesn't help anyone. If you have to, buy a cheap alarm clock and use that so you can keep your phone in another room to charge at night. Okay...stepping off the soapbox now. Besides, we still have two more lessons to cover. Social Connection was the hardest lesson of the entire module for me. Not because the suggestions were hard to implements, they aren't. The hardest part was realizing that while I was sitting behind the screen of my laptop and working my 40-hr/week job, I wasn't developing relationships. With my family, with friends, with anyone - unless you count my laptop or Facebook as a relationship - which I don't . It was a sad revelation because I tend to be such a relationship oriented person. I'm starting to implement the suggestions from the lesson, and I was especially struck by a resource called Lifeboat. It's just what I needed to get my relationships back where I want them, and to strengthen newly formed relationships. The final lesson covers exercise and recovery. I think this one will be a real eye opener for some - especially those in the Paleo/Real Food/Ancestral Health community. But I think it's SUCH an important message because too many people don't realize the proper role of exercise in Adrenal Fatigue/HPA Axis Dysregulation recovery. There are some great suggestions for how you can exercise while recovering, and some solid reasons why overtraining is detrimental to your health as well. Whew - that was a lot in one module, huh? I didn't realize how much I'd learned until I started typing it all out here. My hope is that you something in this article strikes a chord with you and leaves wanting to learn more about this program. I cannot say enough good things about it. I wasn't sure I'd really feel better in just a few short weeks, and to be fair, they said from the outset that no one would be completely recovered in our time together, but the changes I've made are already making a difference. I can't wait to see what the Bonus Module holds for me (us) next week. Until then, have a great weekend and take care of yourself and your body :) My thoughts on Module 1 My thoughts on Module 2 My thoughts on Module 3 Check out Laura Schoenfeld on Facebook, Twitter, Instagram, and her website Check out Kelsey Marksteiner on Facebook, Twitter, and her website