Episode 61 - Fighting Holiday Cravings

Hello Fitlandians! We have a very special treat for you today as we welcome, Dr. Kirstin Lauritzen to the show. We’re continuing our holiday series of podcasts to provide information and tools to keep our listeners healthy and on track through the holidays. Kirstin is here to teach us some easy tips to fight against those holiday cravings!

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Located in Sherwood, Oregon, Kirstin works as a chiropractor and helps people find a better nutrition route for their everyday lives. She has a Bachelor Degree in Psychology, Spanish and Human Biology as well as a Doctorate of Chiropractic and soon she will have her Masters in Human Nutrition and Functional Medicine.

So, What Is a Craving?

Physiologically, cravings typically come from the brain and the gut. The gut, often named the second...

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Episode 60 - Get Over the Fear of Jumping Into Keto with Leanne Vogel

We have an exciting show for you today as we help you get over the fear of jumping into the ketogenic diet with the Queen of Keto herself, Leanne Vogel!

Leanne started studying nutrition in 2007 to help her better understand her body and how it worked with the foods she was putting into it. Originally going to school to help herself, she discovered after graduation that she had learned too much not to help other people and that’s when her blog, “Healthful Pursuit” was born.

Being a super athlete, Leanne noticed after years of not having her menstrual cycle that she wasn’t performing at her best and was continually struggling to put on muscle. This sparked her interest in regulating her cycle, but after starting hormone replacement therapy she discovered it was stunting her training even more. She went to a naturopath begging for help and that’s where she was introduced to a ketogenic diet.

Desperate for a change, Leanne who was a vegan and whole-foods...

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Episode 47 - My First Fast

Have you heard about the numerous health benefits of fasting and might be considering giving it a try? Well then, you’re in for a treat today as Christa shares with us her very own reasoning and experiences during her first extended fast!

Disclaimer: DO NOT ATTEMPT A FAST WITHOUT THE SUPERVISION OF YOUR HEALTHCARE PROVIDER. Important: this should not be used as a tool for quick weight loss but instead to become quickly keto-adapted or for ultimate vitality.

While already practicing intermittent fasting, a daily eating pattern that cycles between a fasting and eating window, Christa typically eats her last meal around 6 or 7pm and fasts until the following day between 11AM - 12PM. After reaping the benefits from this, she decided to try an extended fast of 72 hours.

What are the Benefits of Intermittent Fasting?

  • Increased energy and fat burning ability – this is especially true while practicing a ketogenic diet, allowing you to get you into ketosis quicker and convert...
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Is Coconut Oil Healthy?

Oh boy! When I saw the USA Today article titled, “Coconut oil isn’t healthy. It’s never been healthy,” I thought to myself, “Here we go again. Yet another food industry or big pharma-sponsored research study meant to keep flooding their pockets at the expense of our health.” Yes, I realize these are strong words and I stand by them.

First, a little history on my education, experience and position with regards to scientific research studies. During my Functional Nutrition training we had an entire class dedicated to this very topic called, “Intro to Research and Evidence-Based Practice for Nutritional Therapy.” Through this class I came to learn three very important things:

  1. Studies are open to interpretation.
  2. Science can not “prove” anything. It can only “disprove” ideas. Click here for more misconceptions about science.
  3. Private corporations pay for up to 75% of all studies.

In a nutshell, look to see...

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Episode 30 - Benefits of an Anti-Inflammatory Diet

We’re pleased to welcome Functional Medicine Practitioners, Doctors Mark and Michele Sherwood, to talk with us about how to live and benefit from an anti-inflammatory diet.


Dr. Michele Sherwood began working in functional medicine after she began noticing that she addressed her patients more by their specific medications or diseases, instead of by their names. She had earned a naturopath degree before medical school and was now realizing she was simply prescribing maintenance medicines to her patients; a type of “band aid”. She discovered a dramatic improvement in her patients and in her practice when she began to look at the root cause and their life as a whole; including nutrition, activity level, hormonal balances, stress, and sleep patterns which can feed into sickness and disease.

Mark and Michele, besides being married, also have a wellness-based medical practice. They work with genetics, excessive fat reduction, medication reduction and...

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Episode 4 - Nutritional Ketosis With Dr. Jerome Craig

Today Christa welcomes expert practitioner Dr. Jerome Craig to discuss nutritional Ketosis. Before jumping into the topic Dr. Craig discusses his profession and what it means to be a functional medicine practitioner. He explains functional medicine as getting to the root cause of something. Instead of treating a condition, he looks for the root cause which can range from nutrition, lifestyle, genetics, and more.

Nutritional Ketosis

Dr. Jerome Craig defines Nutritional Ketosis as switching yourself from being a sugar burner (which most of us are) to a fat burner. He says many people misunderstand this as being low-carb or high-fat, (and while those are true to some extent) he says nutritional ketosis is more about switching to a state where you’re burning fat as your primary fuel and creating ketones that will fuel the brain and the body.

Many of us lean on carbs as a primary fuel because they’re accessible and fast, but nutritional ketosis is about switching our body...

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Episode 17 - New Year's Resolutions Part 5: Start with a Healthy Gut With Allison Nichols

In the 17th episode of the Fitlandia Podcast Christa is joined by Allison Nichols for a discussion on gut health and how it can impact your wellness.

Healing yourself from the inside out

Allison is a holistic nutrition counselor who works with people to improve their gut health and help them break free of the diet cycle, “healing yourself from the inside out” as she puts it. After graduating from college Allison existed on a diet of Kashi cereal, yogurt, and fruit in an attempt to be as thin as possible. Meanwhile, she was struggling with horrible digestion problems to the point where her gut began to control her life. She started to notice that no one else was acting like her. Nobody else was in constant pain, or feverishly keeping track of restrooms for future reference. Allison realized what she was doing for weight loss was actually negatively affecting her body. She realized that there’s more to health than weight, and there’s a connection between what...

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Why You Should Eat Fermented Foods

Why You Should Eat Fermented Foods

By Megan Thompson

Gut bacteria has been a trending topic. It wasn’t long ago when the only way you could get your hands on Kombucha was to brew your own. Today, it can be found on the shelves of nearly every major grocery store. Adding fermented foods is a wonderful way to help get over stomach disorders and boost your overall immune system.

Before you slam the door on the idea thinking these foods smell strong and are an acquired taste, you might want to get the scoop on just how beneficial they can be!

Fermented Foods 101

If you’re wondering what exactly fermented foods are, there’s a simple explanation:

Natural bacteria found in food feed on the starch and sugar content of food, which then creates a byproduct called lactic acid. This process is referred to as lacto-fermentation.

During this time, a lot of good-for-you substances are created in the food, including b-vitamins, probiotics (in various strains), and...

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Food Journaling

Food Journaling

Food journaling is exactly what it sounds like but there are a lot of great ideas you may not have thought of that make for some very useful tools.  I personally had been recommended many times to give food journaling a try but I figured I had such a good memory and so in tune with myself that it wasn’t worth the time. The truth is there can be and usually is, a big difference between what we eat and what we may have thought we ate. The memory tends to gloss over and also recreate the past in a more favorable light. Food journaling has actually made me realize, I don’t really have such a great memory after all. At this point with food journaling, I have uncovered a few food sensitivities, foods I don’t digest well, and my energy levels related to excess sugar and carb intake. I have also journaled probiotic use, keeping track of different strains and gaining some very useful info from this as well.

Food Journaling Basics

Where are you going to...

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It’s Not About the Food

It’s Not About the Food

By Rebecca Van Damm


You Didn’t Fail.

Just because a diet didn’t work for you doesn’t mean you failed. It doesn’t mean you’re lazy. It doesn’t mean you lack willpower. It doesn’t mean your metabolism has slowed down beyond repair. In fact, I hereby encourage you to do just that. Slow. Down. Your problem isn’t that you’re sitting around too much. It’s that you’re not sitting around enough. Let me explain by taking you on a trip to Italy.

Think heavy foods: pasta, cheese, wine, prosciutto, bread, pastries, cappuccinos, gelato, you name it. Think sexy, thin people in designer clothing riding mopeds. Think healthy bodies and glowing smiles. (I realize this is a gross generalization, but just go with it.) How can anyone eat like an Italian (and for that matter, a French person, a Danish person or a German) every single day and be in shape? I’ll tell you how....

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