Magic Mushrooms.

It's a (natural) trip! Certain mushrooms have been used throughout history for their medicinal benefits, and now research is catching up with folk medicine. These special fungi have been shown some amazing things for your energy, brain, hormones, and immune system. I've listed a few of the top 5 mushrooms and a bit about them.....

Read More

Why nutrition means something to me

I'll tell you my story of healing. But food is complicated because humans are complicated. It doesn't have to be. Distill down the complicated science, trends and advertisements and make it easy - go back to tradition in natural and real food. Add in some self-care and a dash of motivation to do the right thing at the right time. Preparation and responsibility. These are qualities of success.

Let me help you find success.

Read More

Roasted Asparagus & Quinoa Salad

The spring is a time for lighter, more cleansing foods in preparation for summer eating and fruit and gardens and sunshine!

Here in the beautiful Okanagan, (which includes Osoyoos; the only desert in Canada!) we sure need prep time to get ready for our 35-40 Celsius days in July and August. This beautiful salad is sure to wake up your taste buds while nourishing your body, fueling you with healthy fats and good probiotics in the raw sauerkraut addition. 

Read More

Vintage Living

I approached my transition to a natural lifestyle with a hungry spirit over 7 years ago.... and I'm still enjoying the journey and growth!

Changing your diet is about taking responsibility but its also about having fun, striving for balance and of course paying tribute to those before us who paved the way for the 'alternative' life style as well as the natural foods movement.

Read More

Winter Lentil Masala

The winter is a time for warming, soft foods.

Masala is an Indian word for "hot mixture of spices" and this is exactly what we need during our cold Canadian winters. Even here in the beautiful Okanagan, the desert of Canada, we still get cold winters and this recipe aims to make you want to cozy up and rest... which is what winter is all about.

Read More

Taking Action

So many struggle to 'stay faithful' or 'stay on the wagon' and feel so guilty when they don't, or when they fall off.

We know we feel better when we eat well, have lots of fruits, vegetables and whole grains, lentils and beans, clean meat (if we eat it), drink our water and actually take our supplements. 

We know we feel better when we eat this way if our digestion isn't giving us trouble, we feel lighter and our body is working better.

Read More

Roasted Red Pepper Pasta

If you ever get a hankering for pasta but then remember it's not the healthiest, check out our Kootenay friends' amazing sourdough pasta. In Penticton you can find it at Save on Foods and Whole Foods. Their pasta is easily digestible, they have high standards for their products and are sourced using the highest-quality ingredients. Honestly, in my opinion this sourdough pasta (other than being healthier and better to digest) is actually better than regular pasta!

You can enjoy your sourdough pasta with any of the veggies that you have at home to roast, but here's a wonderful recipe fitted for spring. 

Read More

Sugar in Kombucha

The news is in: Kombucha is hot.

Okay..... you already knew that. But as with every new trend, product or salvation that comes around, there are naysayers, there is always an argument and it's always about BALANCE.

So today I am busting some kombucha myths and the biggest one: "I won't drink kombucha because it has too much sugar in it."

Kombucha will always have some sugar in it, no matter if you purchase commercially (store-bought) or make it yourself. The bottom line is that the benefits of it being a fermented drink outweigh the bit of sugar in it.

Read More

Should I drink green drinks?

When we round the corners into seasons of celebrations of sugar, hot drinks (and cold, alcoholic ones!) we might feel the need to do some extra cleansing. We may feel this way because of a few things: either we are overdoing it by over-indulging, not getting enough sleep, eating too many big meals or attending too many parties. (Oh, the horror.)

But green drinks are only one way of doing that. I'd like to talk about my thoughts on these types of health foods.

The hype about green smoothies comes from the health benefits of getting nutrients from way more veggies/fruit than you could eat whole in one setting. Fans of the green smoothie love the ease and health boost that their morning drink provides and sing the praises of increased energy, weight loss, and overall improved health. Parents love that they can sneak more veggies into their children’s diets!

But not everyone thinks green drinks are ideal....

Read More

Be-In a Holistic Nutritionist

Here’s a list of common myths that are associated with our job, our industry - and the reality of them. Followed by my story! I thank you for your interest and for reading my words!

What people think we do: Make you eat only goji berries, algaes, green drinks and barks & roots.

What I actually do: Encourage folks to move towards a whole foods diet that encourages the maximum benefit for their body. This means more fresh foods, whole grains and less processed foods. 

Read More

To Vegan or Not to Vegan

Am I vegan? Well, the short answer is no.

Although people have been asking me if I am and assuming I am since the day I left nutrition school.

But before you jump to conclusions...…let me explain.

In the past 5 years I have been asked by a lot of people.....  A LOT.... if I’m vegan or vegetarian…and the answer is (still) no. But that doesn’t mean I eat meat all the time - it just means I don't eat it every day.

Let me explain....

Read More

Focus on the Gut

Everywhere you look, people are talking about our guts. A little strange, but everyone is talking about the gut microbiome. It's "so hot" right now.

Tell that to Hippocrates, who said 2,500 years ago that “all disease begins in the gut”. The gut’s always been a hot topic - it's just coming more in the limelight now, an exciting time!

We used to think the gut was just in - process - out. We're still learning.

But why its such a hot topic now is because in the past couple decades, we’ve come to realize that the gut’s role isn’t limited to the pulling of nutrients out of food, and making poop. Research is just beginning to explore the effects of the gut microbiome on our overall health, our mental state AND our digestive capabilties.

Read More

Bone Broth - Why You NEED it

Bone broth - incredibly healthy and nourishing, helps our intestinal health and digestion, keeps colds and flus away by improving our immune system over the cold weather. You can make it vegetarian by using vegetables only and omitting the bones, but the gelatin from bones is what makes it so healing for our intestines. Making your own broth is inexpensive, re-uses food scraps you may otherwise throw out, plus makes your home smell great : )  

Bone broth or stock is a traditional food: one way our ancestors used up every part of an animal. Bones and marrow, skin and feet, tendons and ligaments that you can’t eat directly can be boiled and then simmered over a period of days. This simmering causes the bones and ligaments to release healing compounds like collagen or glutamine that have the power to transform your health.

Read More

Our Principles (or...... How to be Awesome!)

Lutz Nutrition abides by the following principles within Holistic Nutrition, based on beliefs, personal practice and experience.

Find the Root cause of your issues using FOOD so you can stop with the luggage of supplements

One thing a lot of my clients have in common is the exhaustion that comes from always looking out for the next quick fix. Our company does not sell supplements and believes in whole, traditional/real foods to balance the body. Buying the next quick fix is expensive and does not nourish the body or mind. We believe the ROOT cause is at the core of the issue(s) you are experiencing, which is why in our consultations we ask you "What is your current main concern?" as that can give us a road map starting point of which body system to begin to support.  

Read More

The Natural Movement

I re-connected with friends at my best friends' weddings in the summer of 2016. I always have food memories (on top of the memories from all the amazing dancing we did all night!) but I also have one sentence that stuck with me, that I wrote about in my email newsletter in the summer.... In between getting in the limo and going to the hall, one old friend and I were talking about wild foraging for food, growing organic foods and buying from your neighbours rather than the grocery store.

Just the kind of talk I love.

He asked about how my role was going "in the food scene down there" meaning the Okanagan, since he lives on the Island.... and I boasted.....nodded "Yes! Fantastic!"

and then.... "I'm part of the movement, man. It's all happening," beaming.

He smiled. He paused...... and said... "Is it a movement though? Isn't it just... natural? I mean we're really just going back to basics."

Damn.

Read More

Getting Real & Beautiful Blends

As a Holistic Nutrition professional, embracing our symptoms holistically requires a different approach. It requires us to look deeper and look inward. To look for the root cause. This is the reason I was attracted to the style of consultation and make-up application at the Green Vanity. It is not about covering up problems, it is about finding the root cause.

As a mostly-digestive-problem-seer (yes that's the official title) I meet all kinds of issues in my path with my clients each day. Meeting and working with clients dealing with IBS to acid reflux, bi-polar and anxiety and just about everything in between, we have to take a look at the root cause of issues that have been chronic.

Read More