Certified GAPS Practitioner

I am excited to announce that I have been certified by Dr. Natasha Campbell McBride as a GAPS (Gut & Psychology or Physiology) Practitioner.   This is an amazing therapy that uses specific foods to heal and seal your gut.  Many things can cause damage to our intestinal lining from antibiotics, over the counter drugs, consuming processed foods high in sugar, consuming the wrong kind of fats and foods containing genetically modified organisms, as well as being exposed to high levels of environmental toxins.  The Gaps diet heals the lining of our intestines by removing foods that cause inflammation and feed the opportunistic flora.  By giving the digestive system a rest and feeding it the nutrients that nourish and heal it, the healthy gut flora is reestablished and  a person will experience relief from many uncomfortable symptoms such as autism, ADD,  IBS, celiac, leaky gut, asthma, psoriasis, eczema, auto immune diseases, and many more. Scientists have discovered that 75 % to 80% of your immune system comes from our digestive tract. When the source of the over active immune system gets removed it will lead to healing as well as a well functioning immune system.  I am passionate about helping people to find health and healing and I believe that our bodies were designed to heal if given the right nutrients.  In the Gaps diet food truly does become thy medicine and it works beautifully.
As a nutritional therapist I have seen firsthand many people suffering from digestive disorders and other disorders that were unheard of 50 years ago at an alarming rate.  Why? What has happened? I believe it is due to our fast paced life and the push for faster easier industrial made foods, that aren’t really foods at all but something made in a chemistry lab that looks like food but is void of real nutritional value.  Our bodies don’t know how to digest these fake foods and therefore we have become sick.  I am committed to helping people learn how to successfully implement this diet and regain the life they once dreamed of, free from pain and suffering.   I will be conducting classes on the GAPS diet and would love for you to join us. 

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Foods for Managing Blood Sugar & Stress

Easy Smoked Salmon Appetizers (2)

I have put together some snack ideas and some holiday food ideas for you to make during the holidays to keep your blood sugar level which is key to weight management as well as giving you lasting energy throughout this busy time of year.
Let’s start with snack ideas. Since we go to a lot of social gatherings that are centered on food we need to have a plan in place to make sure we aren’t over consuming foods high in carbohydrates and empty calories. Packing a soft sided cooler that can be kept in your car or taken into your office is a must have. I use this year round and it works great! You can purchase the little ice packs and keep them frozen until you need them. Buy more than one so you always have one available.

Here are some healthy snack ideas to keep your energy levels steady and your blood sugar regulated:


  • Cup Low fat plain yogurt with some berries if you aren’t dairy sensitive
  • Small serving about ¼ cup of Hummus and some cut up raw veggies. Make sure the hummus is made with olive oil and not canola or soy bean oil since these are highly refined oils that are not good for you.
  • Guacamole is a healthy alternative for hummus. You can make your own or you can buy some Wholly Guacamole in single serving packages at the grocery store.
  • 10-15 raw nuts with a small piece of apple or pear or a small orange
  • Small apple with 2 Tbsp. of nut butter like peanut, cashew, almond or tahini. Make sure it doesn’t contain added sugars or hydrogenated oils.
  • Hard boiled eggs and some veggies. You can even make deviled eggs and substitute the mayo with olive oil or pesto.
  • Celery with small amount of nut butter
  • Olives
  • Olive tapenade and rice crackers
  • Homemade roasted nuts made with your favorite spices
  • Goat cheese with Smoked salmon
  • Lettuce roll ups: Take a lettuce leaf and place a sliced avocado on it with some turkey, some sliced veggies ( cucumber, carrots, red peppers) and a small slice of Pepper Jack Yogurt Cheese( Trader Joe’s pre-sliced…delicious and easier to digest), and roll it up for a healthy snack!

Now since many of us will either be attending or hosting holiday parties here are some helpful items to bring and a little secret that you can do before your party to ensure you don’t over indulge:
Make sure you don’t go to a party or host a party on an empty stomach. Eat a healthy snack beforehand and then you will be better equipped to eat smaller portions and not eat everything in sight.
Make sure to prepare some foods that you enjoy that are healthy and delicious so there will be something you can eat without feeling deprived.

Here are some delicious ideas:


  • Smoked salmon and goat cheese and capers
  • Endive appetizer: use endive as the cracker and top it with a delicious topping,( see the recipe on my website for Endive Party Appetizer).
  • Beautiful veggie platter with hummus or guacamole
  • Shrimp cocktail….you can buy a delicious cocktail sauce from Trader Joe’s that doesn’t contain high fructose corn syrup that you should absolutely stay away from!
  • A beautiful salad made with fresh veggies, goat cheese, nuts and a protein of your choice.
  • Deviled eggs made with olive oil or pesto
  • Sweet Potato Chips, Blue Cheese and Walnut Appetizer


You can enjoy some libations during the holidays but it is important to limit your alcohol consumption so make a plan to have only one to two drinks and then drink water or plain mineral water throughout the event. You will stay hydrated this way and keep from consuming too much sugar and carbohydrates which will pack on the weight. Try not to drink too many drinks loaded with excess sugary syrups.

I hope this has been helpful and given you some tools to navigate through this busy time of year with confidence. If you incorporate these little nuggets you will feel less stressed and able to fully enjoy the holidays.


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Deviled Eggs

Makes 12 halves
The flavor of mustard (I am using a very strong one right now) and preferences can vary, taste test before you refill the egg whites and adjust the flavor with salt, pepper, lemon juice/raw apple cider vinegar or mustard as needed.

Deviled Eggs Holiday Recipe
6 eggs
2 tablespoons olive oil
1/4-1/2 teaspoon unrefined salt
1/2 teaspoon mustard
1-2 tablespoons of lemon juice or raw apple cider vinegar
freshly ground pepper
Sweet paprika

1. Hard boil Eggs: Set eggs in a medium size pan and cover with water. Bring to a simmer. Cover pan and take off of heat. Allow the eggs to sit in the hot water for 15 minutes and then rinse with cold water to cool.
2. Peel eggs and cut in half, lengthwise.
3. In a food processor, add the egg yolks, mustard, lemon juice, salt, pepper. Pulse until finely ground. With the food processor on, drizzle the olive oil, until just combined and fluffy. Scoop back into the egg whites and sprinkle with paprika. Chill. Will last 3-4 days.

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10 Day Bio-Detox

March 6th, 2012

What is Bio-Detoxification?

Cleansing the body with nutritional/herbal supplements and an anti-inflammatory diet, resulting in the removal of accumulated toxins from the body’s organs and digestive tract.

What can I expect?

The most commonly reported results of the cleanse include:

  • Better sleep & more consistent energy
  • Less cravings for sugar/food
  • Weight loss
  • Elevated mood/less depression
  • Lower cholesterol
  • Less bloating
  • Increased flavor of healthy foods

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Nutrition Revolution

March 31st, 2012

A Wellness Conference on Clean Eating and Healthy Living

Attending this conference costs nothing. Not attending could cost you your health.


Gwen Hall, Nutritional Therapist will speak about blood sugar handling and long term weight control. Do you get hungry when you shouldn’t? Do you crave unhealthy carbs? Do you continue to gain weight even while exercising? Gwen will be sharing the keys to digestion and blood sugar and how those two factors assist in maintaining a healthy weight and lifestyle.

Nutrtion Revolution

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Healthy Hormones 101

March 20th, 2012

Irritable? Overweight? Can’t sleep? Exhausted? Tried everything?

It could be your Hormones!

We’ll teach you about bio-identical and synthetic hormones!
Don’t be misled! One of these hormones will work synergistic-ally in your system and the other could halt your health immediately.
How do you know if you need hormone replacement therapy? You’ll leave with our recommendations for screenings and which doctor’s in our area are experts in this field.


Healthy Hormones 101

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Lettuce Wrap

  • 3 large lettuce leaves: Romaine, Red or Green Leaf
  • 3 ounces protein fish or chicken
  • 1 oz Cheese OR ¼ Avocado
  • Veggies such as red pepper, cucumber, carrots, tomatoes, and sprouts
  • Mustard if you like or Pesto


Place mustard or pesto on center of leaf layer chicken, or fish, cheese or avocado, and veggies then roll up like a burrito and enjoy!

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Cabbage and Mango Salad


  • 1 cup each shredded green and purple cabbage
  • ¼  to 1/3 cup chopped fresh Cilantro
  • Juice of ½ to 1 lime
  • ½ cup chopped mango
  • ½ Avacado diced (optional)
  • 6 oz cooked and seasoned chicken or fish shredded or cut up
  • 3 Tbsp minced purple onion  (Optional)
  • Sea Salt & Pepper to taste

This is enough for 2 to 3 people for lunch or a light dinner;

You can put this in heated corn tortillas with a small amount of cheese and serve as fish tacos!

Use Halibut, Sole, or Talapia with taco seasoning  or just use chicken.

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Grilled Halibut with Chutney

  • 1 Halibut Filet
  • 2-3 Fresh Limes
  • 1 bunch Fresh Cilantro chopped
  • 2 Gala, Fuji or Braeburn Apple peeled and diced into small pieces
  • 4-5 Roma Tomatoes diced small
  • Optional: ¼ Purple or Sweet white onion diced
  • 2 Avocados diced
  • ¼ cup White Wine Vinegar
  • Garlic, salt , and pepper to taste

Heat and prepare Grill for fish.

Squeeze juice of 2 to 3 limes on fish then season with salt, pepper, and garlic.   Sprinkle with 2 to 3 Tbsp chopped Cilantro.  Set aside while you make the Chutney


Dice tomatoes, apples and onions if you are using the onions,

Squeeze some fresh lime juice over and season with some garlic powder, salt and pepper.  Add avocadoes and the white wine vinegar and gently fold all the ingredients together.

Grill fish.   As you serve the fish top with the Chutney and enjoy!

This is so delicious and good for you too!

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Saigon Shrimp Salad

  • Raw Shrimp Deveined ( Cook enough for 3 to 4 servings)
  • Serving is 4 oz of Shrimp
  • 2 Tbsp Olive Oil
  • Sea Salt
  • Pepper
  • 2 to 3 Tsp Chili Paste

Take off shell and tail of Shrimp.  Heat oil on Med to Med High heat.  Add shrimp and cook till pink sprinkle sea salt and add chili paste cook 1-2 minutes longer.  Remove from heat.  Put in bowl and refrigerate till cool.

  • 2 cups Spinach
  • 2 Tbsp Shaved Parmesan Cheese
  • Assorted Vegies
  • 2 Tbsp Honey Dijon Mustard Dressing

Place spinach on plate top with veggies and shrimp.  Put shaved Parmesan Cheese on top and drizzle 2Tbsp dressing on top. Enjoy!


  • 1/3 cup honey
  • 1/4 cup Dijon mustard
  • 1/4 cup white wine vinegar or cider vinegar
  • 2 tablespoons lemon juice
  • 1 garlic clove, minced
  • 1 cup olive oil
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