How to Achieve Your Health Goals

How to Achieve Your Health Goals

Have you ever gone through phases where you just can’t get yourself motivated to do something? You know you should do it, but you go through every excuse in the book to get out of it.

Trust me, I’ve been there.

Perhaps you want to lose weight, or get your disease under control. We all have these big, overarching goals but what we’re missing is the way to get there.

What I want to do today is lead you through an exercise that gets your goals super clear and allows you to discover the WHY behind them, along the way finding the motivation to get. it. done.

If you’re a subscriber to my email list, you’ll get the FREE downloadable worksheet to go along with this exercise. Go through these questions and write down all your answers – you’ll have a nice action plan when you’re done!

What is your biggest, most pressing health-related goal you’d like to accomplish?

Think big here – this isn’t something that needs to happen overnight. For many of us it could be to lose weight. For others, it could be to eat better.


Ask the RD: How to Make “SMART” Resolutions

Ask the RD: How to Make “SMART” Resolutions

Can you believe it’s 2014 already? I can’t! The past year has been a whirlwind of finishing my Master’s degree, getting my business up and going, and spending time with my friends and family. It’s been absolutely wonderful, but now I’m ready to ring in 2014.

Did you make any New Year’s resolutions? I’ve vowed to do at least 3.5 hours of yoga weekly, since I had gotten out of the habit of doing it on a regular basis. I’ve been doing this for the last two weeks actually and I’m feeling so much better already.

If you’re wondering how to make a SMART resolution, check out the latest Ask the RD podcast on the very subject!

Check out the transcript below (originally posted on ChrisKresser,com), or search “Ask the RD” on iTunes!


A huge thank you to Amy Berger from TuitNutrition for the transcript. This was a long one!

LAURA: Hi Everyone, welcome to this week’s episode of Ask the RD. I’m Laura. I have a master’s degree in Public Health Nutrition and will soon be a registered dietitian.

KELSEY: And I’m Kelsey,

How to Prevent Diverticulitis Naturally

How to Prevent Diverticulitis Naturally

If you’ve ever experienced a diverticulitis attack, I’m sure you’d be the first to say that it’s not a pleasant experience. I bet you’d be willing to do a lot of things to prevent it from happening again! Or maybe you’re someone who has been diagnosed with diverticulosis by your gastroenterologist, but you’re not quite sure what to do to prevent those painful attacks you’ve heard about and you want to learn more. Whatever brought you here, I’m happy to have you. Today I’ll be providing tips on how to prevent diverticulitis attacks naturally. Check out the full post on here!

Cozy Up to Fall with Homemade Coconut Milk Chai Tea

Cozy Up to Fall with Homemade Coconut Milk Chai Tea

This is one of my favorite drinks of all time. Seriously. It’s spicy, warm, and soothing all at the same time. Perfect for a relaxing Sunday morning when all you want to do is sit around and read. Bring it out on the porch and enjoy the crisp fall air and let this chai warm you right up.

I love coconut milk in my chai because it adds another layer of flavor that’s missing with regular milk. Plus, it makes it a great option for those who are dairy free. Sweeten it up with a bit of raw honey and it’s to die for.

When I make chai, I use a mortar and pestle to grind my spices but you can also put them in a plastic baggie and smash them with whatever hard object you happen to have in your kitchen. You want to start with whole spices vs. ground as the flavor is much better and you want to be able to take the spices out once you’ve boiled them in the water.

Makes 1 large mug of chai


  • 1 cinnamon stick
  • 5 green cardamon pods
  • 4 whole cloves
  • 1 allspice
  • 2 triangles pulled off a star anise (i.e.

VIDEO: Are you too restrictive with your diet?

VIDEO: Are you too restrictive with your diet?

This is a BIG question.

Do you ever feel like maybe you’ve taken too many foods out of your diet? Are you someone who has a very limited set of foods that you stick to?

And perhaps you’re wondering if that’s really the best thing to be doing for your health…

Join me in this video as I discuss 3 questions to ask yourself to determine if you’re restricting too much.

Chime in on the comments section, too! I know there are a lot of differing opinions out there on this topic, so explore with me!

VIDEO: All About Blood Sugar

VIDEO: All About Blood Sugar

Are you confused about blood sugar? Watch my 3-minute video for 3 tips to keep yours stable and your energy up!

If you’re someone who suffers from that mid-afternoon slump, this is for YOU!

Why You Shouldn’t Buy Salad Dressing (Plus, How to Make Your Own!)

Why You Shouldn't Buy Salad Dressing (Plus, How to Make Your Own!)

Think your salad doused in store-bought dressing is good for you? Think again. In this article, we’ll detail exactly why you should avoid the store-bought stuff, and learn why homemade dressings are better for you and how to make them.

Why You Should Avoid Store-Bought Salad Dressing

The oils used in salad dressings are unstable and are easily oxidized, which translates into free radicals in your body (we don’t want that!). While we often hear that saturated fat is the devil, the devil in disguise is industrial oil like canola oil, soybean oil, and vegetable oil – and these are the oils you get in your store-bought dressings.

The word polyunsaturated means that the oils have more than one (poly), double bonds (unsaturated = double bond instead of single bond). The more double bonds a fat has, the less stable is it. This means that it is more likely to become oxidized when it comes in contact with light, air, or heat. On that note, let’s think about how these oils are made, then stored:

  • First the oil is made, which is usually a pretty nasty process to begin with. Check out this video for a peek at how canola oil is made.

Enter to Win a Copy of Gather – A Beautiful Cookbook for Paleo Entertaining

One of the best ways to get someone to start eating better is to make them realize how tasty healthy food can be. So many people have the idea that healthy food equals “cardboard”, which is absolutely not true! Looking at a book like Gather, you realize how absolutely dead wrong they are. Healthy food can be amazing, and this cookbook shows it.

If you want to amaze your friends with truly fantastic food (or just make really awesome food for yourself!) this book is for you. With stunning photos and absolutely delicious recipes, this book is not only a go-to cookbook for entertaining but a coffee table masterpiece as well.

I’m excited to be able to share this book with one lucky reader! All you have to do is enter through the app below. This giveaway ends at 11:59 pm EST on August 4th.

a Rafflecopter giveaway

5 Ways to Increase Your Energy

5 Ways to Increase Your Energy

You look up at the clock from your desk, your sleepy eyes barely able to look up. 3 o’clock. Two or three more hours at work, then home to rush around and make dinner, and then finally, flop on the couch to watch TV. Suddenly, you’ll realize it’s midnight and you’re still glued to the TV with a brain racing a mile a minute. Sound familiar?

What if I told you there was a better way? What if you could sail through the day with energy and feel great? Here are my five best tips for upping your energy throughout the day:

1. Eat breakfast. I know there’s a lot of hype around intermittent fasting these days, but if you’re a stressed-out worker bee who is wired at night and fatigued during the day, I suggest you eat a proper breakfast. Fasting activates the HPA axis and raises cortisol (our stress hormone), which isn’t a great idea for someone who is stressed and already having trouble regulating their energy level. A well-balanced breakfast that includes protein, fat, and carbohydrate can set you up for sustained energy much better than fasting. Make sure you eat within 30 minutes or so of waking for the best results.

How To Heal Your Gut After Antibiotics

How To Heal Your Gut After Antibiotics

Now that you’ve learned what probiotics to take while you’re antibiotics, you’re probably concerned with what you should do after you’ve finished your course.

Antibiotics take a toll on our microbiome, destroying lots of our good bacteria and causing overgrowth of others like yeasts. This imbalance of gut bacteria is called dysbiosis. So how do we fix it?


I suggest taking the probiotics you started during your course for at least a month following the antibiotics. If you were taking a single strain supplement like Florastor, you might consider adding a probiotic supplement that has a couple strains like VSL #3 just to bring in some other strains. You can continue taking this supplement for a few months (consult with your practitioner for advice on this).

You’ll also want to focus on including plenty of probiotic-containing foods for the next few months (you should always include these in the diet, but it’s especially important to do so right after taking antibiotics). Here’s a list of fermented foods, including (but not limited to) the following:

  • Water or Dairy kefir – fermented water (often with juices or fruit included for flavoring in a “second ferment”) or dairy with kefir “grains”.