You are the expert. Not me.

Deciding what to eat and what to avoid can feel like a full-time job. There’s so much noise out there, so many people shouting rules and restrictions.

I’ve been there too. I’ve tried just about every fad diet under the sun, thinking maybe this one will fix me.

But none of them did. Because the truth is…there was never anything to "fix."
I just needed to come home to myself.

All those diets did was teach me to tune out of my body and chase trends instead of truth.

Now? I listen in. I eat the foods that feel nourishing and aligned. I move in ways that make me feel alive. I live with intention, joy, and trust in my own rhythm.

I believe our bodies speak in energy, our thoughts, our emotions, our cravings, our cycles. We are always transmitting. You already have the tools within you to shift, heal, and come into harmony.

My mission is to help mothers remember their power..to tune back in, reconnect to their intuition, and become the expert of their own body.

Not by handing over control.
But by helping you trust yourself again.

You don’t need another diet.
You need a deep remembering.
Let’s start there.

Check out the "work with me" tab, and let's set up your FREE discovery call so you can learn how Nutritional Therapy can work for you!

Sprinkles

Sprinkles are great for getting kids interested in their food. We use this tactic a lot in our home. I’m always looking for fun colors and shapes!

Plus, adding a healthy fat with fruit (like nut butter) will increase satiety - keeping them full longer and honestly just makes food taste better.

Have you used sprinkles to get toddlers more interested in their food?

My Vitality

Hey Mama! How are you today? One of the questions I get asked most often is "Where does all your energy come from?"

Well, I wanted to pop in and share my secrets with you!

Everyday life full of long to-do lists takes a toll but planning is KEY! Preparation and essential oils help keep my mind clear, energy high and immune system working optimally.

The rest I get at night is PRIORITY and non negotiable. The food I put into my body is a decision I consciously make out of love and respect for myself. FINALLY the supplements I consume are the absolute cherry on top of a healthy lifestyle.

So, when people ask me where I get all my energy... I tell them:

I sleep well
I eat well
I supplement well! 

The Lifelong Vitaluty pack is dōTERRA 's best selling product. Not an oil, but the SUPPLEMENTS! These supplements help you get the vitamins and minerals you might be missing on a daily basis and cover so much ground for supporting your overall health. The unique thing about these supplements is its a WHOLE FOOD supplement. It has nutrients in whole food form. Not like other vitamins and minerals you'll find at your local grocery store that are filled with things that are literally made from rocks and mineral salts and are not absorb-able by the body. In fact the most common calcium supplement today (calcium carbonate) your body can only absorb about 5% of  because its not in its whole food form. 

The LLV contains vitamins and minerals in its whole food form.

The lifelong vitality pack brought just that to my life, VITALITY!

The combination of high quality vitamins and minerals, cellular support and essential fatty acids has brought so much life back into my soul.

I have also noticed myself being calmer in the stressful moments of my day. I am empowered with the ability to manage a peaceful home and be a better wife and mother. 

The ability to think rationally and RESPOND vs. REACT to my situations has been such a blessing. I often pause and think, "I am really changing, I am so calm" Being an individual that has struggled with anxiety my whole life, I feel it completely appropriate to say this lifestyle has absolutely saved me.

Whether your facing anxiety, discomfort, compromised immune concerns, digestive issues, brain fog, or simply want to be positive your getting 100% of all of the vitamins, minerals, and nutrients needed for optimal health and wellness, Lifelong Vitality is going to be the best overall choice.
 
Can it really get better? dōTERRA guarantees that you will feel more energy and vitality in the first 30 days of taking these supplements. If you don’t, simply ship back the empty bottles for a 100% refund of your money

If you’re skeptical, I challenge you to try them for 30 days yourself. I have a feeling you’ll fall in love with feeling vitality back in your life too. 

Contact me and together we can get you started!

ashleywhetmanwellness@gmail.com

Roasted Veggies

Nearly any veggie can be roasted but typically the ones that work best have a lower moisture content ( like sweet potatoes, carrots and broccoli shown here)

A lower moisture content helps them develop a perfectly browned and caramelized exterior.


HOW TO:
Chop your veggies and place on a sheet pan.
Drizzle with EVOO 
Season to your preference ( I love a simple salt and pepper)
Heat oven to 400
Roast for 40 minutes 
ENJOY

I love roasting veggies in bulk because they are simple to reheat and hold flavor better then a steamed veggie.

Let me know what veggies you like to roast!

Eat the rainbow

Even if I tried, I couldn’t tell you how many times the kids ask for this snack. The kids love the sweet, cool taste of fruit, especially as the weather is warming.
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We are constantly working on getting more colors in our day. Why?
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The pigment in different fruits and vegetables are phytochemicals, which is why “EATING THE RAINBOW” is so important. It ensures that we consume a wide variety of these beneficial compounds!
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Eat the rainbow, friends.

Protein

Protein is a macronutrient (meaning that the body needs a relatively large amount of it).

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Protein is ESSENTIAL for life. It is involved in digestive health, provides building blocks for the body's tissues and muscles, hormone production, immune health and so much more.
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Protein is part of EVERY single cell in the body!! Including our hair, skin, nails and muscle tone! (whit woo)

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Not only should we be eating enough protein but we need to be eating the right kind, because not all proteins are created equally.

With animal proteins, look for labels with:
organic
free-range
pasture-raised
grass-fed
wild-caught
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(Processed meats can be full of nitrates, sugar and preservatives and should be avoided.)
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What are your favorite ways to get protein in?

The two types of cookware you should avoid completely

   

Hands down, one of the most important tools in a healthy kitchen is quality cookware.

It’s a purchase that you’ll hopefully make once in a lifetime, yet we often go for what’s cheap and easy. 

Spoiler alert — nothing cheap or easy will ever benefit your pocketbook or health.

The most popular, yet arguably the most toxic option people purchase is non-stick cookware with a plastic coating like Teflon. When Teflon is manufactured, a man-made chemical called Perfluorooctanoic acid (PFOA), also known as C8, is used in the process. PFOA is the most persistent synthetic chemical known to man and is found in the blood of nearly every person tested. It would take your body two decades to get rid of 95% of it, assuming you are not exposed to anymore. But you are. PFOA has been linked to birth defects, increased cancer rates, and changes to lipid levels, the immune system, and liver. 

The second cookware option you’ll want to avoid is aluminum. While aluminum is the most abundant metal in the earth's crust and occurs naturally in soil, water, and air, its use is also widespread among many consumer products. You can find aluminum used and distributed in cookware, antacids, astringents, buffered aspirin, food additives, antiperspirants, and cosmetics. Specifically, aluminum cookware has been shown to leach a significant amount of aluminum into food during cooking, which could pose a toxicity threat. In humans, high levels of aluminum in the body have been shown to cause brain and bone disease, while studies in animals have shown that the nervous system is a sensitive target of aluminum toxicity. The EWG has placed aluminum on their “watch list” due to its extensive use and the uncertainty surrounding this metal and its long term, cumulative health effects.  

Basically, avoiding aluminum exposure in your cookware is generally a good idea.

Now that we’ve covered the two types of cookware to completely avoid, let’s move onto the two types of cookware you want to have in your kitchen. Oh, and if you’re wondering how to cook your morning omelet without major sticking…we’ll cover that too.

Your first option is going to be stainless steel. Stainless steel is easy to maintain, heats up quickly and evenly, can be put in the oven, and will last a lifetime. If the financial commitment of a new stainless steel set is too steep, simply start by purchasing the pieces you use the most and build a collection overtime. 

The most common complaint with stainless steel cookware is the fact that foods stick. This could happen if you don’t have the proper technique! To ensure a perfect non-stick surface be sure to heat the pan first, add your healthy fat or oil, and then the food. With some practice, it’ll become quite easy, promise!

The second option is cast iron.  Cast iron is non-stick, easy to clean, very inexpensive, basically indestructible, will last a lifetime, and is visually appealing. Well maintained cast iron can be passed down for generations making this not only healthy for you but a better way to create a healthy legacy in your family! Cast iron does require maintenance and care through proper “seasoning” to keep them rust-free and non-stick, but this process is quick and easy.

Happy cooking Mamas! 

Hyperpalatable foods

Food is a necessity. It is essential to the human body for survival. The type of food we consume however, can be the difference between surviving and thriving. 

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Many of the foods we see lining our grocery store these days are what I refer to as HYPER-PALATABLE. These foods are designed to be highly palatable and are far less nutrient dense than whole foods. Hyper-palatable foods are typically highly sweet, salty, and or fatty. They are engineered to deliver flavor that far surpasses the flavors available in natural foods i.e. grains, fruits, and vegetables.

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Not only are these foods lacking in nutrients they are extremely addictive. They stimulate the dopamine center of the brain (the "feel good" neurotransmitter associated with bliss, euphoria and motivation ) and create a feedback loop to make you desire more of the food consumed that created your initial good feeling. Thus training the taste buds to receive less pleasure from whole foods while desiring and seeking out those hyper-palatable foods instead. Leaving you lacking in nutrients while reaching for more, and struggling to navigate food addiction.

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Today, these hyper-palatable foods have come to be cheap and easily accessible dominating the majority of the American diet. 

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But there is good news! We can retrain our palates. We can come to enjoy, love, and crave simple foods again! 

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By lowering your consumption of hyper-palatable foods and increasing your intake of nutrient dense, whole food, you can bring balance back into your life. You can enjoy the natural sweetness of an apple again, and the ability to tune into your natural hunger and fullness signals. 

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I guarantee the reward of health and food freedom will be far greater than the short-lived dopamine hit of hyper-palatable foods.

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Over the next few weeks I will be breaking down what whole foods are. What a macro and micro is, why they are important and how we can begin to introduce more into our diet and lifestyle, slowly moving away from these hyper-palatable foods that plague our grocery store aisles. 

 

Sigh up to be a Wellness Insider HERE and never miss a thing!

FABULOUS Fiber

What is fiber?
Fiber is a plant-based carbohydrate.  - Notice how it is only found in plant-based sources?! FIBER IS IN ALL PLANT FOODS! - Think vegetables, fruits, grains, beans and legumes. 

Types of fiber
Fiber is classified into two main groups, soluble fiber and insoluble. Based on its ability to dissolve in hot water fiber is either soluble or insoluble.  

Soluble 
This fiber dissolves in water and helps to slow the emptying process in your stomach. This helps you feel full longer as well as stabilizes your blood glucose levels. It can also help reduce cholesterol and improve overall digestive and immune health. 

Examples of soluble fiber include beans, avocado, sweet potato, flax seed, chia seed, pears, psyllium husk, most vegetables and more. 

Insoluble
This fiber does not dissolve in water. When it moves through the digestive system it doesn't change. It will help soften the contents of the bowel and support regular movements. Not only does it help keep us full but it keeps the bowel environment healthy. 

Many whole foods that contain soluble fiber also contain insoluble fiber as well. Examples such as beans, lentils, whole grains, vegetables, corn and more. 

*Neither type of fiber can be broken down by our own human enzymes. Instead, they feed the microbes in our guts. When these microorganisms eat the fiber we consume, they produce a number of important byproducts that are important to human health, including vitamins like K2 and B12, short chain fatty acids, and organic acids.

Why is fiber important?
Fiber has many benefits to the body. Most likely you are thinking for the digestive system and bowel movements.  Yes, dietary fiber is important for our digestive health and regular bowel movements. However, fiber acts to slow the rate of digestion, which slows the rate of sugar being absorbed in the bloodstream, aiding in stabilizing blood sugar. 

How much do you need?
The average American gets about 15 grams of fiber daily (much less then what we need). Everyone has unique bio-individual needs for fiber. In general I recommend 30- 40 grams of fiber a day. However some individuals can thrive on much more and some can only tolerate small amounts. (needing to slowly train the gut to take in more over time) When you begin to add more fiber you may get stomach cramps and gas, so remember to change your diet gradually and increase fluids to reduce discomfort.


You can boost your fiber intake by:

•  Eating a variety of plant-based foods 

• Sprinkling psyllium husk on your food

• Handful of nuts and seeds

• Add chia seeds to your water  

• Try replacing rice with quinoa 

What about supplements?
If you're wanting to boost fiber intake supplements may seem like a good idea.... However, the best possible option for consuming fiber is through whole food sources. Fiber supplements should really be a last resort, unless directed by a doctor. If you do however reach for the supplements be sure to look for clean/organic options and follow the directions by your nutritionist or doctor in taking them.

Remember taking supplements won't make up for poor eating habits!!!!



Let me know what your fiber intake is like and what your go-to nutrient dense sources of fiber are.
 

Eating seasonally

Hey Mamas! I love to encourage everyone to eat a diversity of plants! Plant foods have it all - vitamins, minerals, healthy fats, proteins and phytochemicals. I try to consume as many different fruits and vegetables to get all the health promoting, cancer fighting, immune supporting, artery cleansing nutrients I can!

One way I like to step out of my comfort zone and get new plants in my day is to eat seasonally. 
Even if you don't have a garden (you totally should try it) you can still be educated on what plants grown when and where.

There are many benefits to adding more seasonal plants into your diet. For starters they just taste better - the best example for this is the tomato. Have you ever had a summer fresh garden tomato? If you have you can probably agree with me that they are sweeter then the ones found at your local supermarket!

Seasonal plants are better for your health. Plants that are consumed during appropriate season are more nutrient dense. When mass produce production is needed to meet consumer demands quantity overrides quality. Foods grown out of season, not able to follow natural growing and ripening rhythms may have post harvest treatments added - including chemicals, gases, and heat processes.

It's cheaper. When a fruit or vegetable is in season it is usually abundant and available at a lower cost to the consumer.

How to get seasonal plants into your diet:

1. Plant a home garden. It can be as big as you want, taking up half your backyard or a few small window plants in your apartment. Make it your own and enjoy the fruits of your labor! 

2. Shop farmers markets. Support local farmers and take a trip to your local farmers market! 

3. Join a CSA 

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Four ways to stay hydrated

Did you know:

The body is made up of about 55-60% water? However, it is the most common nutritional deficiency in the American population.

The wonders of water:

The roles of water in the human body are endless. It has a role in metabolism, regulates

body temperature (sweating), aids in digestion to breakdown foods, flushes unwanted toxins from the body and empowers the body's natural healing process - Just to name a few.

How much do you need?

This can vary based on activity level and health but in general, take your body weight and aim to drink 1/2 weight in ounces. For example a person weighing 150 pounds should drink 75 ounces of water a day.
 

Four ways to stay hydrated

*Add a pinch of sea salt to water

Sea salt contains minerals including the electrolytes calcium, magnesium, potassium and sodium. These required electrolytes will help keep your energy levels up.

 *Sip, Don't chug

 Taking smaller sips over a longer period of time will help your body process and absorb the water you drink.

 *Drink most water away from meals

 Drinking too much water with meals can affect your digestion by diluting the acid your stomach uses to break down food. This can prevent your body from absorbing nutrients properly and lead to bloating.

*Drink clean water

Clean water improves taste and removes chemicals, heavy metals and bacterial contaminants. Getting a good water filter system can remove harmful substance from entering the body.

Is sugar in fruit bad for you?

There is a lot of heated discussion in the nutrition world around many topics.

How much fat, carbs, and protein should we be eating?
Should we be counting calories or macros?
Should we try and eat intuitively?
What about fasting or juicing?
Keto, Paleo, Vegan, Plant Based?

So much to discuss and argue over. 

However, most people can agree that sugar is not the best for our body. We recognize sugar as "empty calories" and know it can cause many health problems. Due to sugar being labeled as "bad" unfortunately fruit and the sugar in fruit has been labeled as "bad" or something that should be feared and consumed as a limited treat.

Confused about your sugar intake and where fruit fits in the equation?

Let's clear up some confusion! 

Unlike many foods that are high in added sugars, fruits are packaged with lots of nutrients that help provide us with good health and vitality.

Fruit is an excellent source of fiber. Fiber can not be broken down by our own human enzymes but is feeding the microbes in our gut. When these microorganisms eat the fiber we consume, they produce a number of important byproducts, including vitamin K2, B12, and short chain fatty acids. Fiber also aids in normalizing bowl movements, maintaining overall bowl health, lowers cholesterol levels, helps control blood sugar levels, and aids in healthy weight management.

Fruit is also a good source of other nutrients such as potassium, which can help lower blood pressure, and flavonoids, which may reduce risk or heart disease.

Evidence shows that eating whole fruits (alone and in combination with vegetables) reduces chances of  cancer, obesity and heart disease.

I always encourage my clients to eat properly prepared, nutrient dense, whole food diets that are full of fruits and vegetables, with an emphasis on the vegetables. 

Depending on your bio-individual needs and goals fruit can be a healthy addition to your lifestyle. As long as you're eating a balanced and varied diet, there is absolutely no reason to limit fruit intake - even bananas!

Do you want to know when and how I recommend eating fruits? Yes, I do believe there is a correct way to enjoy Gods natural candy. Let me know in the comments below and it might just be in next weeks post!

Happy Fourth of July

The Fourth of July is fun for everyone, except the Mama on a diet. While everyone is lined up around the BBQ and buffet table you're searching for a salad and maybe some fruit.

It doesn't have to be all or nothing. I want to share a few tips and tricks to help you have fun today and enjoy friends, family and America's birthday!

1. Eat your veggies!  Yes, summer BBQ or family party, I suggest eating veggies first and always add a second serving. You will be packing in some extra flavor and your portion size will double.

2. Bring a dish. A variety of people means a variety in the potluck. Don't be afraid to bring a dish that you'll enjoy as well as expose friends and family to something new and delicious.

3. Treat yourself. I like to treat myself to something cool and sweet during the summer heat and family gatherings. The key is recognizing portion sizes and listening to your fullness signals. Take a serving and sit to enjoy, once you've finished, move on!! Get up and get moving, play with the kids or visit with a friend. Move around and take your mind off of the sweets, focusing on the meaning of the gathering (the people, not the food).

4. Drink WATER. Making sure you stay properly hydrated is probably my number one rule all year round but even more so in the summer. It doesn't just keep you alive but helps you thrive! Water helps your cells communicate, regulates your body temperature, protects joints and even makes breathing easier. (you know how I am about the breath). It's amazing to me the change in my body after a few deep breaths and a glass of water!

5. Get in a morning workout. If you have kids, a job or any heavy demands through the day, mornings will be the best time to get some time to yourself. The morning is cooler, calmer and the perfect time to fill your emotional cup. Start the day feeling accomplished and cared for so you in turn can care for others. Plus, exercise gives you endorphins and endorphins make you happy, so start your day with a boost of endorphins, reducing stress and anxiety.


Remember don't think of today as your diet disaster and decline any invitation in fear of the buffet table. 

LIVE, LOVE and ENJOY life.

Today is just another day of your healthy lifestyle and another day to have fun and surround yourself with good food and great friends.

Happy Fourth Mamas.

Warm lemon water and ginger

Stay hydrated this summer and give your digestive system a little detox and immune system a little support with this naturally soothing, anti-inflammatory Ginger and Warm Lemon Water drink.

Now, don't be fooled, if you've heard of warm lemon water for an easy detox, fat burner, drinking your way into weight loss, lose weight quickly, get a fat belly fast or any other "health claim" you may have heard, that may not be the case.

I will tell you this drink combination is no magic weight loss recipe or quick detox. It is simply one step in supporting your body into natural, gentle detox. It is a stepping stone in creating a foundation of a natural healthy lifestyle to reduce the number of toxins we consume as well as aid the bodies natural ability to remove the toxins we do encounter on a daily basis.

I’ve been waking up for a long time now with water first thing and highly recommend just starting there. Then after that became habit I added 1/2 fresh squeezed lemon juice, once that became a habit I added the ginger root.

Ginger root looks intimidating, I never really knew what to do with it or how much to use. However, it’s as simple as can be - after I watched a few YouTube videos lol. Just cut off a little nub, slice off the outer peal and grate right into your cup!

Warm lemon ginger water first thing on an empty tummy will give you a gentle little detox every day and can support overall health.

Cleanse the body

Boost immunity

Aid digestion

Boost metabolism 

Improve appearance of the skin 

Warm lemon and ginger water:

1 cup warm water

1/2 fresh squeezed lemon juice

1 inch piece of fresh ginger, peeled and grated 

I love this drink and continue to have it every morning. I hope you try and enjoy the health benefits. Let me know if yo do by tagging me on social media or commenting below!