Welcome To The Vitality Blog  

The Vitality Blog is filled with education, inspiration, motivational tips, and guidance. Certified Master Nutrition Therapist and Health Writer, Jessica Lee Reader shares her favorite recipes, and professional insight on nutrition, health, beauty, and yoga.

On your Quest To Vitality this is the perfect place to be. Whether you spend a few minutes or a few hours here we couldn’t be more grateful. Pull up a chair, start reading the Vitality Blog, and Let’s Become Vitalized!

Vitality Recipes

Vitality Blog

Harness the power of vitality with these nourishing recipes.

Quest To Vitality

Vitality Blog

 The Quest To Vitality Blog offers inspiration towards vitality.

Health Tips

Vitality Blog

Discover health tips and tools you can use to vitalize your body.

Nutrition Articles

Vitality Blog

Read our nutrition articles that offer insight for vitality.

Food Sensitivity Testing

Food Sensitivity Testing

Food allergy versus food sensitivity

A food allergy is an IgE immediate immune system response that causes hives, shortness of breath, upset stomach, and in some cases anaphylaxis. According to the Food Allergy & Anaphylaxis Network, only 4% of the United States population has a food allergy. A food sensitivity, on the other hand, is much more common than food allergies. It has been stated that 70-80% of the US population has food sensitivites. Food sensitivities can be challenging to identify because symptoms are delayed from 30 minutes to 72 hours. It is very hard to isolate the food that is causing inflammatory symptoms. We offer two options to help determine food sensitivities an ALCAT test and an Elimination Program.

Symptoms of a food sensitivity

• Difficulty losing weight
• Digestive disorders
• Migraines
• Obesity
• Chronic fatigue
• Aching joints
• Skin disorders
• Behavioral issues

Jessica offers two options to identify your sensitivities.

Food Sensitivity

The ALCAT test
Purchase Here

The ALCAT test is a blood test that measures your body’s cellular response to foods, additives, colorings and chemicals. Through cellular reactivity after exposure it clinically shows which substances cause an inflammatory response in the body. The Alcat Test is considered the, “gold standard” laboratory method for identification of non-IgE mediated reactions.

Food Sensitivity Elimination Protocol

The food sensitivity elimination protocol is a guided program that supports digestive health and helps identify hidden food sensitivities. Over the course of the program Jessica will support you in the process of removing the most common inflammatory foods. She provides menu planning options and recipes that are customized specially for you. Following the program foods are introduced individually and your symptoms are closely monitored. This provides with an idea of what foods are triggering inflammatory symptoms in your body.

Call 720-979-8844 to determine your needs.

Pumpkin Coconut Curry Soup

Pumpkin Coconut Curry Soup

Rejuvenate Your Body With Pumpkin Coconut Curry Soup

In Colorado we are experiencing a bit of a weather shift tonight with snow on the way my soul is yearning for this Pumpkin Coconut Curry Soup recipe. Springtime is the time of year to rejuvenate your body for the upcoming warmer months. This soup and a good nights rest is the right step towards the nourishment and vitality your body craves. The spices pack on flavor while the silken tofu adds vegan protein to the creamy coconut blend. Enjoy!

A little about on my World.
It’s been awhile since I posted a recipe, but that doesn’t mean I have not been cooking up a storm. With my practice in full gear at Grossman Wellness Center,  teaching for the Nutrition Therapy Institute, and starting school to learn the science and art of herbalism I am working on finding balance. However, I miss writing and all of You so it’s time to start blogging again. My creative gene is starting to ignite again and I have many ideas in store for Vitalized Body.

Check out the writing services I offer and let me know if you need articles or material for your business.

Pumpkin Coconut Curry Soup

Ingredients:

  • 2 cans lite coconut milk
  • 1 can coconut cream
  • 1 can pumpkin purée
  • 4 cans water
  • 3 tablespoons green curry powder

Slice the following vegetables into 1/2 inch pieces

  • 1/2 head purple cabbage
  • 3 cups rainbow carrots
  • 5 stalks celery
  • 1 zucchini
  • 2 cups bella mushrooms
  • 1/2 white onion
  • 1 inch ginger root diced
  • 1 package silken tofu firm

Seasonings – 1 teaspoon of the following

  • Black pepper
  • Sea salt
  • Garlic powder
  • Turmeric
  • Cumin
  • Cinnamon
  • Pumpkin pie spice

Chop 1-cup of the following fresh herbs finely

  • Basil
  • Parsley
  • Cilantro

Add all broth ingredients into a pan and turn stove on medium heat. Add in vegetables, then herbs, then bring to a boil for 5 minutes, add in tofu and let simmer for 10 minutes on low. Serve and enjoy.

P.S. – I have added my favorite spices from this recipe below. Feel free to browse them and shop around. Variety is the spice of life. You can turn a bland recipe into a mouth watering recipe with just a few dashes of spices.


Proper Sleep Does Wonders

Proper Sleep Does Wonders

You may be sleep deprived if you…

  • Need an alarm clock in order to wake up on time
  • Rely on the snooze button
  • Have a hard time getting out of bed in the morning
  • Feel sluggish in the afternoon
  • Get sleepy in meetings, lectures, or warm rooms
  • Get drowsy after heavy meals or when driving
  • Need to nap to get through the day
  • Fall asleep while watching TV or relaxing in the evening
  • Feel the need to sleep in on weekends
  • Fall asleep within five minutes of going to bed

How sleep deprivation can add to your waistline

Ever noticed how when you have a night filled with disrupted or lack of sleep you crave sugary foods to fill your energy needs? There’s a good reason for that. There are two hormones in your body that regulate normal feelings of hunger and fullness. Ghrelin stimulates appetite, while leptin sends signals to the brain when you are full. However, when don’t get the sleep you need, your ghrelin levels go up, stimulating your appetite so you want more food than normal. Then your leptin levels go down, meaning you don’t feel satisfied and want to keep eating. So, the more sleep you lose, the more food your body will crave, and who wants that?

Sleep deprivation is linked to: Fatigue, lethargy, lack of motivation, irritability, reduced creativity and problem-solving skills, reduced immunity, concentration and memory problems, impaired motor skills, difficulty making decisions, and increased risk of diabetes and heart disease. Yikes, let’s get some sleep!! It’s called beauty sleep for a reason, however there are so many other benefits to proper sleep. For me, it enhances my mood. How do you feel when you get a good nights sleep?

Have you thought about journaling track your sleep and see areas that can be improved upon? Visit here for a sleep journal.

Below are some tips that you can try to increase your sleep:

Create a perfect sleeping environment

  • Make your room dark: Purchase and install black out blinds or curtains to minimize the external stimulus of light.
  • Turn your phone away from you: Place technology at least 2 feet away from you while you sleep to avoid temptation and harmful EMFs.
  • Make your room quiet: Consider using earplugs to mute disruptive noises such as outside chatter, vehicles, or a partner snoring. A fan, humidifier, or air filter can create white noise and be soothing.

Develop a bedtime ritual

  • Try deep breathing to relax your mind and body: You can find some techniques here
  • Workout earlier in the day: Make sure your workout is at least 3 hours before your bedtime if possible
  • Make a to-do list: Write down tasks for the next day so you can relax
  • Turn off electronics: At least a half hour before falling asleep
  • Drink some tea: Bedtime, sleepy time, chamomile, kava kava, or an herbal tea of choice is soothing to the soul
  • Read a book or magazine: Choose something that won’t cause any anxiety like a non-fiction book or health magazine
  • Go to the bathroom: Directly before going to bed you should empty your bladder fully
  • Stick to the same bedtime and wake up time: Even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night
  • Avoid alcohol, cigarettes, and heavy meals in the evening: They can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. Finish eating dinner at least 2-3 hours before bedtime
  • Eat a bedtime snack: If you have gone longer than 3 1/2 hours of eating your dinner have may try a small bedtime snack that consists of a protein, healthy fat, and carb. This can stabilize your blood sugar levels throughout the night and assist in a full night’s sleep
  • Sleep 8-9 hours a night for optimal health and mental alertness

So what are you waiting for? Let’s get some shut-eye!

New Nutrition Practice Location

New Nutrition Practice Location

Wonderful news about my nutrition practice location.

I hope that you are healthy and happy. I have recently accepted a position as the Lead Nutritionist within the Concierge Medicine Practice at Grossman wellness Center. I now work with talented and world famous Doctor Grossman and his team of Functional Medicine practitioners. I have been EXtremely busy at my new clinic location and I could not be happier. I finally found a place that feels like home. It is an environment that allows me to practice with my techniques, while I continue to learn and grow as a practitioner. If you would like a Nutrition appointment, supplements, or advanced testing please schedule at Grossman Wellness Center 303-233-4247. I offer office visits in the clinic (Golden, CO), video, and phone sessions.

I haven’t forgotten about Vitalized Body and am currently brainstorming the next big ideas for 2018. Stay tuned in, and I will provide you with more information about advanced therapies, supplements, testing options, and programs soon. Remember, the Winter Cleanse is coming up in the beginning of January. In the meantime, keep up your healthy eating and positive lifestyle habits and feel free to reach out if you need anything at all.

Happy Holidays and have a great weekend,
Jessica Lee Reader, Certified Master Nutrition Therapist

Grossman Wellness Center
http://www.grossmanwellness.com
2801 Youngfield St #117, Golden, CO 80401
303-233-4247

 

Comprehensive Wellness Panel

Comprehensive Wellness Panel

Comprehensive Wellness Panel + Vitamin D, 25 Hydroxy

Click Here To Purchase 

 

It’s that time of year when we start to gravitate inwards and that means that germs spread a bit more easily. I know many moms that are already sick and there kids just went back to school last week! In my professional experience the best thing that you can do is check your lab work to ensure your healthy. I highly recommend a thorough blood panel tested yearly that includes a Lipid panel (cholesterol, HDL, LDL, the risk ratio, triglycerides, Complete Blood Count (CBC’s), Fluids and Electrolytes, TSH (thyroid stimulating hormone), Liver Panel, Kidney Panel, Glucose (Diabetes), and Vitamin D.

You can order the entire panel directly through our secure link for only $160. I will send you a req to take to a nearby Quest location (nationwide and draw fee is included) and provide you with a free lab review based on your findings. Why wait? Set yourself up for a healthy Fall/Winter season so that you can feel Vitalized!

Comprehensive Wellness Panel + Vitamin D, 25 Hydroxy

Fasting Required: Yes – 10 to 12 hours
Specimen: Blood
Results: 3-5 Business Days
Price: $160.00, Includes the Lab Draw Fee

Does your insurance only cover a lipid panel? It is important to have a comprehensive wellness panel done annually. This CWP with Vitamin D test provides you with the markers for over 50 individual laboratory tests for a fraction of the cost. This test will give you a thorough Biochemical assessment of your health. It includes basic cardiovascular tests and blood sugar testing.

CWP:

  • Lipid panel (cholesterol, HDL, LDL, the risk ratio, triglycerides)
  • Complete Blood Count (CBC’s)
  • Fluids and Electrolytes
  • TSH
  • Liver Panel
  • Kidney Panel
  • Glucose (Diabetes)

Vitamin D, 25-Hydroxy:
This highly automated test measures both D2 and D3 together and reports a total 25-hydroxyl.
Needed for strong bones and teeth, Vitamin D helps your body absorb the amount of calcium it needs. It also has other roles in the body, including modulation of cell growth, immune function, and reduction of inflammation. There are associations between low Vitamin D levels and certain cancers, multiple sclerosis, rheumatoid arthritis, juvenile diabetes, Parkinson’s, and Alzheimer’s disease.

Note:

  • Services are available nationwide with the exception of: MD, NJ, NY and RI.
  • The lab draw will be at a Quest location of your choice.
  • The test results are available 2 business days from the date of the draw.
  • It is recommended to work with me and receive nutritional services.
  • Complementary 15-minute phone or in-person nutrition session is available.

Click Here To Purchase 

Travel often for your health

Travel often for your health

Wildflowers Everywhere!

On today’s hike I came up with the idea of adding an adventure category to Vitalized Body’s website. The idea is in motion, now it’s time for the fun to begin! Stay tuned in.

Download The Gluten-Free and Dairy-Free Menu Planning Starter Kit

Download The Gluten-Free and Dairy-Free Menu Planning Starter Kit

Gluten-Free and Dairy-Free Menu Planning Starter Kit 

Have you been wanting to make the switch to a gluten-free and dairy-free lifestyle? Are you gluten sensitive or lactose intolerant? Do you know that some type of food is bothering you, but you are not sure what it is. If you are expressing any of the symptoms below then removing gluten and dairy from your diet may be a good starting point to support your health. In many cases when someone has issues with gluten they may also be affected by dairy. Food sensitivities are much more complicated to identify then an allergy because symptoms are delayed from 30-minutes up to 72 hours!

Symptoms of a food sensitivity   

• Difficulty losing weight
• Digestive disorders
• Migraines
• Obesity
• Chronic fatigue
• Aching joints
• Skin disorders
• Behavioral issues

Removing gluten and dairy from your diet even for a full week may result in feeling better. If you are not sure where to start then this starter kit is the way to go. Created by Certified Master Nutrition Therapist, Jessica Lee Reader this kit is packed full of informative information, tools, and ideas so you can begin your journey towards optimized health.

The Gluten-Free and Dairy-Free Starter Kit is Only $14.99 and Includes:

  • A 7-Day Menu Plan that includes: breakfast, lunches, dinners, mid-morning, and mid-afternoon snacks
  • A Grocery List broken down by catagories to assist with your grocery shopping
  • Simple healthy gluten-free and dairy-free recipes for the menu plan
  • 9 pages of alternative options for meals and snacks with additional recipes
  • Educational handouts on Making the Switch To Gluten-Free and Making The Switch To Dairy-Free
  • A menu planning template and a grocery list template that you can use moving forward
The Positive Food Journal eBook is Here! 

The Positive Food Journal eBook is Here! 

The Positive Food Journal eBook is Now Available!  

This guide is one of my favorite tools to assist you with your goals and challenges. It is so important to understand your inner workings so that you can boost your energy, enhance your metabolism, and feel Vitalized.

The idea of this journal is to develop a sense of awareness to what you are eating and doing in your lifestyle, and how it makes you feel. From there, you will begin to develop strategies to make positive changes and create new healthier habits. For example, if you see that you skipped a meal, or if you consumed high amounts of sugar you can make the connection later in the day as to why you are tired, emotional, or craving certain foods.

This journal is also designed to help you to overcome obstacles in your daily life by recognizing danger zones, identifying triggers, and determining solutions so you can become the healthiest and best version of yourself.

To Download the Free eBook Click Here!

Detoxifying Hot and Sour Soup

Detoxifying Hot and Sour Soup

 Ready for a reset? How about some Homemade Slow Cooked Detoxifying Hot & Sour Soup🍜

 

This dish hits the spot! If you’re feeling like a reboot then it’s here.  Now I know, I know, you’re thinking that I am crazy for posting this in June. Crazy into detoxification! I absolutely love this soup. It’s comforting, rejuvenating, and a breeze to prepare. Try it, you just may like it:)

Don’t you just love your crock-pot?  I couldn’t live without mine. It’s the perfect solution for time management issues. If you’re trying to attempt to eat healthy you may be in the same boat as I am. As the minutes and hours slip away, the time to prepare meals do to. Crock-pots are one of my saving graces. Just simply throw all of the ingredients into the crock-pot and let that bad boy cook for 8-10 hours. In my recommendations below I have included my favorite stainless steel slow cooker (you’re welcome)!

Now, it’s time to get to slow cooking and detoxifying!

Detoxifying Hot and Sour Soup
Ingredients:

  • 1 large block firm tofu julienned
  • 4 cups mushrooms sliced
  • 1 can bamboo shoots
  • 1 can sliced water chestnuts
  • 2 tablespoons rice wine vinegar
  • 1/2 teaspoon red pepper flakes
  • 1 bunch green onions (add 1/2 into crock-pot and use the other half for garnish)
  • 3 celery stalks sliced
  • 1/2 white onion
  • 2 cloves garlic minced
  • 1/2 inch turmeric
  • 2 tablespoons sesame oil
  • 2 tablespoons coconut amines
  • 1/2 teaspoon grated ginger
  • 1/2 teaspoon black pepper

Combine all ingredients in crock-pot, and fill with filtered water 3/4 of the way. Cook on low for 8 hours. Prepare Yourself For Vitality! You can feel free to modify this recipe as much or as little as you prefer. I love spicy soup, so I added more red pepper flakes and black pepper to my bowl. You do you! Enjoy!

P.S. – Below I posted my favorite ingredients from this soup as well for you.

 


The Fit For A King Frittata

The Fit For A King Frittata

Vitalize Your Body With This Homemade Frittata!

I titled this frittata dish, “The Fit For A King Frittata” for a reason. It’s so divine, I would serve it to the royal family. Haha! It’s scrumptious, simple to prepare, healthy, and fluffy. What more could you want? I must give partial street credit to my husband Brandon. He is the Frittata Guru!

The beauty of frittatas is that you can load them with a wide assortment of veggies. Many people tell me that they waste tons of vegetables because they don’t know what to do with them. With frittatas you can use up the veggies that you have in your fridge. When you make more of an effort to reduce your waste you not only help your pocket book, but the environment too.

The health benefits in this frittata comes from not only the veggies, but the eggs too. Eggs add protein to help build lean muscle, B vitamins to combat stress, and vitamin D to increase your energy. The quality is of your eggs is utmost importance. Free-range or pasture raised eggs provide higher levels of vitamin D and Omega 3’s. My professional recommendation is to consume no more than 2 eggs at a time and 6 total eggs per week. Rotating your eggs to no more than every other day will provide a wider variety of nutrients, prevent boredom and potential food sensitivities.

Ingredients: 

  • 1 teaspoon coconut oil 
  • 1/2 cup unsweetened cashew milk
  • 1 red bell pepper diced
  • 1 red onion diced
  • 2 cups mushrooms diced
  • 1/2 avocado diced
    1/2 a teaspoon of the following spices
  • Black pepper
  • Italian seasonings
  • Garlic powder
  • Onion powder

Directions: 

  • Preheat oven to 350 degrees
  • Heat coconut oil in a skillet
  • Add in all veggies and sauté until tender (about 10-minutes)
  • In the meantime use a medium size bowl together whisk 5 eggs with cashew milk
  • Add in spice to the mixture
  • Add egg mixture into skillet once veggies are tender
  • Turn up the heat to medium and watch for the eggs to turn slightly golden brown around the edges
  • Place the skillet in the oven at 350 degrees for 10-minutes
  • Enjoy!

Spice up your food.

You probably know by now that I am a spice junkie. I love flavor!  The quality of your spices is just as important as the quality of your food. I encourage you to read every label, even on your spices. Avoid anything artificial. Anti-caking agent is a often found in spices and contains Aluminum, which is linked to Alzheimer’s! You can read more about anti-caking agent here. Below, I have included my recommended high quality spices. Read labels friends and be well!


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