Welcome to the Machine [Become a Liberated Eater]

We drive through, it’s fried, slapped together, paid for and eaten. It all happens so fast, doesn’t it? Welcome to the machine. But what can we do when we can’t be 100% free of the machine? We can’t all live off-grid and eat organic all the time. Liberation is mental freedom, and while we can’t always be free in the cage that has been built for us, the system we were born into, we can still have freedom in our mind. Do what you can to fight the system (peacefully) and when you can’t - just relax. Do what you can. That’s all anyone can do. Here’s how to liberate (your mind) from the industrial food system we are stuck in.

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Why We Binge & Why That’s Okay

We all have our vices. The key is to see our vices as either medicine or poison. Is the vice helping you heal, or is it further burying the root problem? Sometimes our medicines swing the pendulum over to poison. But here’s the ticket. Even when you’re “in” the poison - if you’re conscious about it - you’re learning. Here’s a permission slip to do so. You are human. You can do all the binge, cheat days, diet plays and nightmare games in your head until you reach that real answer.

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One of My Most Embarrassing Moments (and its Lesson in Nutrition)

This is a story of one of my most embarrassing moments on the road. And what it has to do with you making the decision to upgrade your nutrition. Once you’re tired of the diets, the frustration, the restriction, the details, the counting, the worry, the constant comparison, the judgment. Once you’re tired of the STRESS. Read on to learn what this classic tail-gating story (and it’s FANTASTIC plot twist) has to do with making changes in your nutrition.

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How I Got Happy & Lost 40 Lbs [and the Cycle You Need to Understand]

At 28 years of age I was classified as obese. Here’s my story of how happiness contributed to my weight loss, how I loved my body into a healthier weight instead of painstakingly dieting to get back to happy.

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The Fastest Way to Food Prep

Easy tools to structure your new meal planning idea. It’s not as hard or overwhelming as you think. The benefits of food planning and doing some are so worth the effort. You will save yourself time and money. You will feel less stress. You will eat healthier. Just remember this if you start to feel the resistance (the one that tells you you’d rather watch Netflix).

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Stairway to Heaven: 7 Steps to Healing

When we talk about ‘healing’ we are talking about moving away from certain symptoms in our body or life we are experiencing. I have seen this healing process with clients for nutrition, and have dealt with it myself with food and other issues. From my personal experiences and those in my clients, here are the 7 steps of healing the way I have seen and experienced them.

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Why You Should Pay $6 for Organic Eggs

Farm fresh eggs have more nutrients in them than store-bought because of how the hens are living. If they have access to outdoors and get sunshine, eat insects in addition to their feed and get exercise the taste, nutrition and energy of the food will be of better quality. This post digs into the egg confusion and how you can easily purchase the BEST quality eggs for your body, as well as the “better” options when we can’t afford the best.

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What Motivates Me To Prioritize Health (If It Feels Good, Do It)

Continuously prioritizing your self-care and nutrition is a work in progress. But I’m always talking about balance and that comes in handy at those times when you’re super motivated to ‘do better’ but then you know, life gets in the way. But I’m not perfect, either. So I’ll tell you how it tends to go for me, and how I actively work to prevent my ‘default’ setting of letting things slide. My process comes down to two very simple concepts…

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5 Winter Food Prescriptions [Immune Boost]

Food is nature’s medicine. What’s your prescription? I often get requests asking for the best foods to eat in each season, today I’ve curated my top winter picks for you. It’s a tasty prescription.

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Why You Need Nutrition Confidence (& How to Get It!)


Most of my clients come to me because they have very similar problems. Simply put, food stresses them out. It's wearing out their energy. A lot of time we waffle on our nutrition decisions, or we make a decision because "I've already really messed it all up today" or "I think I'll just exercise more tomorrow to make up for this" or some other crazy mind game. Learn the ways to get more confidence in your nutrition, easily.

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5 Self-Care Rituals You Need in Your Life

Pro Insight: When 'practice what you preach' slaps you in the face (really hard) it might get awkward. I'm open to owning my mistakes and taking responsibility (as per the nutrition culture here) and so: I here openly admit, I hated self-care. Here are 5 ways I turned self-care ideas into daily/weekly rituals that supported my anxiety and lessened my panic attacks.

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Eating Clean & Camping (it can be Done)

With the Okanagan summer fires that often come our way, you may not have the awesome bonfire you crave. But this doesn't mean you have to skip out on the fun and experience of camping. Here’s how to eat clean while camping - it can so be done (and feels GREAT!)

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Don't Airbrush My Tomatoes

Did you ever notice how the fruits and vegetables at your grocery store all kind of look the same?

Uniform. Perfect. All in a row... same color... same shape. "Ideal." But let's get real. When it comes to nutrition, looks don't really matter — it's what's on the inside that counts. (You know, kind of like with people?) Read how to make stellar change with small choices in our giant food waste problem.

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How Elizabeth Stopped Panicking About Food (Client Case)

Elizabeth came to me as many of my female clients do: wanting to lose a bit of weight, but mainly wanting to feel healthier and stop stressing about food so much. She felt that food had started playing out in her 'perfectionist' mindset, and instead of enjoying cooking like she used to, she was spending way too much time stressing about what to eat. Read how one of Lutz Nutritions’ best client success stories from 2017….

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Why You Don't Have to Finish Your Plate

You don't have to finish your plate. The post-war generations taught us to 'finish your plate' because back then there really was fears of shortages of food and rations. It was vital to finish your plate because you were lucky to get a plate at all. Almost all of my clients have said to me at one point or another, that they are 'trained to finish the plate, whether I'm hungry or not.' We don't actually think of it as a choice. Here's why you NO longer need to do this.

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Eating Right in the Dead of (Canadian) Winter

Trust me, I miss the summer as much as you. Although, winter has a lot going for it fresh produce is usually not high on that list. Check out below for the list of vitamin-rich cold-weather foods you need to stock up on right now.

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How to do Food Planning

Food Planning eliminates a lot of stress for most people. It's just most people aren't taking advantage of it because they believe it's truly 'more' on their plate to do food planning. (Pro Insight: planning ahead is essential to saving time.) This is not the same as a meal plan, however, because Food Planning is when you list out what meals you'll make for the week. This is completely different from following a meal plan you receive from someone else and have the stress of creating new recipes with new-to-you ingredients. You create this meal plan before you shop so that you know exactly what you need to buy in order to make the meals. This saves you time and money as you aren't wandering the grocery store guessing as you go.

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RELAX harder [How to Deal with Stress]

This past year in my blog I talked about digestion, stress and weight gain. The connection. There is so much more that stress does to keep us from our weight loss goals. Here's how to relax harder....

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5 Reasons you NEED Whole Foods.

When I first started eating a whole foods diet, when I was studying nutrition in Vancouver BC, I heard the term “whole foods” a lot, and that a whole foods diet is very health-promoting. But I felt a little silly that I didn’t know what “whole foods” meant, exactly.

And when I assume (you know what happens when you assume, don't you?) that my clients know this too, I am reminded that, well, no, not always is this the case. So I'm here to explain it.

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Holistic + Conventional Medicine Work Together

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. How natural foods can work to complement conventional medical treatments.

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