It’s Q&A Day, and I’m pumped to dive into your questions and celebrate your progress! As a midlife mama juggling family, faith, work, and wellness, I know how tricky it can be to stay on track while living a full life. I love hearing from you—your wins, your struggles, and everything in between! Let’s get started and tackle those questions with practical, faith-filled wisdom to keep you moving forward on your journey to a healthier, balanced life—the Wise & Wild Way.

Q: I really hate the idea of measuring my food, and it isn’t very practical when I eat out. Any suggestions?

I hear you—measuring food is a chore, especially when you’re out enjoying a meal! Here’s a simple guideline for portion sizes that works anywhere:

• Quality protein (1 serving): The size of your palm (think pastured chicken, wild-caught fish, or grass-fed beef).
• Complex carbs from whole grains (1 serving): The size of a tennis ball (if you’re following GAPS, skip grains entirely and opt for GAPS-approved carbs like cooked low-carbohydrate veggies; if following Nourishing Traditions, you can include grains—fermented ones are best).
• Fruits/vegetables (1 serving): One heaping handful (stick to GAPS-approved low-carbohydrate veggies like leafy greens, zucchini, or broccoli, and low-sugar fruits like berries if you’re in later stages).
  
  These eyeball measurements keep things practical while nourishing your body—no scales or measuring cups needed!

Q: I love nuts and heard they are good for you. Can I eat them and still lose weight?

Nuts can absolutely be a wonderful addition to your diet—they’re packed with healthy fats and nutrients! But if you’re trying to lose weight, moderation is key since they’re high in calories. Stick to a small handful a day, and always choose raw, organic nuts to avoid the rancid oils from roasting that can harm your body. For better digestion, soak them overnight to reduce phytic acid, then dry them to make “crispy nuts.” This aligns with GAPS and Nourishing Traditions principles for gut health and what I teach in my Wise & Wild Way. I love adding chopped almonds to my morning shakes or sprinkling them on my homemade yogurt. My Beautifying Breakfast Cereal is wonderfully nutty and delicious—and GAPS-friendly when made with soaked nuts! As for peanuts, they’re a legume, not a nut, and can be high in mold, which is toxic. I trust the MaraNatha brand since they test for mold, but if you’re strictly following GAPS, skip peanuts altogether—legumes aren’t allowed until later stages. Let’s keep it safe the Wise & Wild Way!

Check my Recipes for My Beautifying Breakfast Cereal and my Soak Your Nuts Guide

Q: I travel a lot and eat out. What can I do to still eat healthy?

Eating out is just part of life today—travel, busy schedules, it’s sometimes a necessity! In my Wise & Wild Way program, which blends Nourishing Traditions, GAPS, ancestral cooking, and education, I teach strategies to make eating out work for your health goals without sacrificing enjoyment. Here’s how I navigate it while staying on track:

• Pick the restaurant wisely—go for high-quality spots. Take control of where you dine whenever possible. Use resources like 12 Spoons to find restaurants and eateries with plenty of healthy, Wise & Wild Way-approved options—like pastured meats or low-carbohydrate veggies—that advertise GMO-free, no MSG, free-range, wild-caught, and organic ingredients. When in doubt, don’t be afraid to ask—I’ve never met a question I didn’t like!
• Do your research ahead of time. Check the menu online to find friendly options, like grilled wild-caught fish or a salad with low-carbohydrate veggies. Call ahead if you have questions—you’ll feel more in control when you eliminate the guesswork before stepping through the door.
• Have a pre-dining snack. Eat a little something about 30 minutes before you head out—maybe a small handful of soaked or crispy nuts or some homemade yogurt. If you’re starving when you arrive, you’re more likely to overeat or dive into unhealthy choices.
• Get friendly with your server—and don’t be shy! Don’t hold back when asking the server to have your food prepared the way you want—you’re paying for it, so don’t feel guilty! My family rolls their eyes when I order, knowing how picky I am. I just tell the waiter right off the bat, “Okay, sorry, but I’m going to be a big pain in the butt, but…” They usually laugh and are happy to get me what I want. If I don’t get it the way I ordered, I nicely send it back—after all, I’m paying for it! Smile, be courteous, and say thank you—the more they like you, the more they’ll cater to your needs, allowing you to ask as many questions as you want without feeling like a bother.
• Avoid the free bread and chip baskets. Request that the server not even bring them to the table—they’re usually full of processed grains, which we avoid. If your company wants the free snack, turn your plate upside down to resist the munchies. Sipping a nice cup of herbal tea while waiting can keep you from sneaking those pre-meal nibbles!
• Skip dips, sauces, and dressings. Most are filled with MSG, gluten, sugar, and other unsavory ingredients that don’t align with GAPS principles. Bring your own Wise & Wild Way-approved dressing, like a small vial of olive oil and lemon juice—see my BYO tip below.
• Get creative with your order. Order healthy appetizers instead of a full entrée, or substitute steamed veggies for fries. Never be afraid to customize—that’s how you make any menu work for you!
• Practice portion control. Ask your server to box up half your meal before bringing it to the table or share it with a friend. You can also request that ingredients be separated so you can ration out exactly what you need—smart eating for the win!
• Ask about preparation methods. Many dishes hide not-so-great ingredients—like soybean or canola oil, which are common in restaurants because they’re cheap but a major health hazard. Request olive oil, real butter, or no oil instead, and bring your own if needed—see my BYO tip below.
• Use a nutrition app. Apps are a great way to stay on top of your game when you’re on the go. There are many to choose from, so pick one that’s easy for you to use. Then, If you’re unsure about an ingredient, the answer’s in the palm of your hand—gotta love technology!
• Know the terms to love. Look for baked, broiled, grilled, poached, roasted, steamed, *marinated, organic, fresh, and local dishes—these are your friends. Top with a quality fat you brought from home, like a pat of grass-fed butter—see my BYO tip below! (*For marinated, ask how.)
• Know the terms to avoid. Steer clear of fried (aka “fritto”), breaded, scalloped, béarnaise (or hollandaise), creamed, smothered, au gratin, carbonara, refried, basted, battered, bottomless, loaded, crunchy, country-style, stroganoff, and white sauce. These often use processed oils—run far, far away!
• BYO when needed. Pack your own fats, dressings, or sauces—like grass-fed butter or homemade olive oil blends—to ensure you’re eating the highest-quality food that nurtures your body.
• Choose your water carefully. Order mineral water in a glass bottle and add flavor with a slice of lemon —or bring your own filtered water; that’s the only way you’ll know the water you’re drinking is free of chemicals.
• Focus on the company, not just the food. Finally, remember it’s about your company, not just your food. While you should absolutely enjoy your meal, the time spent with friends, loved ones, or even yourself is the real icing on the cake—Wise & Wild Way style!

Can’t remember all these tips? No worries, print out a PDF guide here

Q: What about soy?

Soy’s tricky, and I’m super careful with it. I never touch soy isolates—found in most protein bars and shakes—since they’re highly processed and estrogenic, which can mess with your thyroid and cause other health issues. I only eat soy in its whole, fermented form, like miso or tempeh, and treat it as a condiment, not a protein substitute—this aligns with GAPS principles. My husband (who’s half Japanese) and I talked about this, and he pointed out that the Japanese don’t eat much soy; when they do, it’s not the processed junk we see in America. Why we feel the need to tinker with everything is beyond me! Always choose organic soy—non-organic soy is genetically modified, and studies show GMOs can damage our bodies and promote disease, which GAPS and Nourishing Traditions strongly advise against. Let’s eat food the way God intended: pure and simple—the Wise & Wild Way!

Q: Can I ever have a treat?

Absolutely—food was made to enjoy, and treats are enjoyable! I’d focus on treats that avoid processed foods, hydrogenated fats, and food dyes. Think cultured cream or yogurt with organic fruit and a drizzle of honey, homemade ice cream made with pastured eggs and real cream, or my Choco-Goji treats, which are a hit and so easy to make! Check out my Recipes for some options, and check back often, I’m always adding new ones to the mix. There are many delicious treats you can enjoy the Wise & Wild Way.

Q: I’m really confused about vitamins. I don’t know where to start or what to take. Can you help?

As a former vitamin junkie, I now don’t recommend taking isolated vitamins and instead encourage my clients to seek out vitamins and nutrients through the foods you eat. We can’t supplement our way to good health! That being said, I regularly take a good-quality cod liver oil for Vitamins A and D (which are in the right ratio) and a quality mineral supplement. But when you eat a highly nutritious diet of whole foods first—think meat stock or bone broth, organ meats, egg yolks, high-quality fats, and fermented foods (along with sunshine to help your body make Vitamin D)—you’ll find the need for additional supplements diminishes quickly, only needed when extra support is required, not on a regular basis.

Check out my resources for recommended supplements and other go-tos

Let’s Keep the Conversation Going!

This was fun, and I’m thrilled to hear so many of you are making great changes! Hopefully, you’re adding variety to your workouts, increasing your weights, and seeing your body transform. Keep going—try new workouts, dust off that bike, jog around the school track, play tennis, or take a SPBTV fitness class! Most importantly, have fun and don’t give up! I’d love to hear more of your questions and progress updates— contact us here.

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~Inspired by a life of dreams and determination.