August 11, 2021

Remember this on your next trip down the produce aisle…

During discussions of nutrition and clean eating, my clients often seek my advice regarding whether they should be purchasing organic or conventional foods at the grocery store. Whenever possible, I always like to recommend organic foods; however, I understand this is not always realistic due to a variety of reasons including budget, access to organic stores, etc. Fortunately, you don’t have to purchase all organic produce to reduce your risk for chemical contamination and pesticides.

Every year the Environmental Working Group releases two lists called the Dirty Dozen™ and the Clean Fifteen™. The Dirty Dozen™ contains the 12 items most likely contaminated with pesticides. These are not necessarily items you need to avoid or stop purchasing altogether, but where they are deemed the ‘dirtier’ of the bunch, it’s important to pay closer attention to these items and really evaluate the source of purchase.

On the other hand, the Clean Fifteen™ list includes the 15 items least likely contaminated with pesticides. These are the more reliable, trustworthy options, regardless of where you are shopping.

Take a look at these lists below – I think you’ll be shocked at some of this year’s picks!

Dirty Dozen™ – EWG’s 2021 Shopper’s Guide to Pesticides in Produce™

Strawberries
Spinach
Kale, collard and mustard greens
Nectarines
Apples
Grapes
Cherries
Peaches
Pears
Bell and hot peppers
Celery
Tomatoes

Clean Fifteen™ – EWG’s 2021 Shopper’s Guide to Pesticides in Produce™

Avocados
Sweet corn
Pineapple
Onions
Papaya
Sweet peas (frozen)
Eggplant
Asparagus
Broccoli
Cabbage
Kiwi
Cauliflower
Mushrooms
Honeydew melon
Cantaloupe

Interested in these lists, but still need a little help planning your next grocery run? I am a functional nutrition and wellness consultant and would be happy to assist further! I’m available for in person or remote consultations. Reach out anytime.

Source: Environmental Working Group

by Aubrey Thompson

June 14, 2021

As a functional nutrition and wellness consultant and coach, clients often come to me feeling tired with weight to lose and big sugar cravings! I work with them on a personalized plan to achieving and maintaining their ideal weight as well as feeling more energy and that often starts with these 10 steps. Every BODY is different, but these steps are a good starting point for anyone.

Be mindful of combining your meals with a Protein, Fat, and Carbohydrate. Carbohydrates should primarily come from vegetables.
Buy grass fed meats and organic grains and produce as much as possible. You’ll want to avoid assimilating the harmful chemicals often used in conventional farming and processed foods. If consumed in high amounts, your body will create additional water and fat cells to store them in order to protect your vital organs.
Try to go grain free for a minimum of three months. This will force you to eat more vegetables and to stay away from the addictive high starchy comfort food grains provide – not to mention the inflammatory affect gluten can have on the body.
Try to go dairy free for a minimum of three months. Pasteurized dairy has little nutritional value and is therefore fattening. In addition, dairy contains a protein called Casein, which can contribute to inflammation in the body.
Minimize or avoid alcohol and carbonated beverages, both of which in excess, can create mineral deficiencies and lead to digestive issues as well as water retention.
Avoid Synthetic Sweeteners. Use raw honey, Grade B Maple Sugar, or palm sugar if necessary.
Drink more water – Drink at least ½ your body weight in ounces of water per day.
Be mindful of eating. Chew your food slowly. Eat only until you’re not hungry anymore. Stop before you’re full. Try not to go 4 hours without any food – this will slow down metabolism and contribute to food cravings and over-eating.
Eat more raw! If you haven’t already, invest in a VitaMix Blender. This will allow you to blend a variety of vegetables and fruit into a delicious smoothie. One of my favorite recipes is 1 apple, 1 cucumber, a handful of spinach, 1-inch cube of fresh ginger root and 1 TBS of coconut oil. This recipe would make 2-servings and could be consumed as a meal with a healthy protein on the side.
Learn Your Metabolic Type.

Have questions or want to get started on your path to more energy and less sugar cravings? Reach out, I’d love to hear from you.

by Aubrey Thompson

March 28, 2021

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Snacking has gotten a negative rap, but if done correctly, it can be a very important and beneficial part of your diet. Having a healthy snack in between your meals can help provide your body the nutrients that you’re missing or not getting enough of. They also can help keep you from getting so hungry that you over-eat at meal times. Snacks are very important for individuals who are unable to eat meals on a regular schedule. If you need help, or support from a nutritional and wellness consultant, please contact me anytime! I’m located in the Greater Boston area, but I can consult clients virtually from anywhere.

Tips for healthy snacking:

When choosing a snack, think about what food groups you may not be getting enough of. For example, if you haven’t had fruit yet that day, have one of the snacks listed below that contains fruits.
Also consider what you may be getting too much of. If you’re meeting your macronutrient goals from eating breakfast, lunch, and dinner, snacking may not be necessary or beneficial.
Preparing snacks in advance, when possible, may be helpful in sticking to your healthy choices.

Eat what feels right to you and enjoy!

Living Balance Wellness Healthy Snacks

Snack	Ingredients	Recipe
Antioxidant & Omega Fat Fruit Snack	½ avocado (finely chopped) 1/2 c blueberries, raspberries and/or blackberries 1 tbsp hemp Seeds 1 tbsp flaxseed (finely ground) 1 tbsp raw cacao powder or nibs 1 tsp Manuka honey drizzled over top (optional)	Place avocado in a large bowl and layer fruit on top. Sprinkle with hemp seed, flaxseed, and cocoa powder. Drizzle with honey.
Applesauce	Applesauce (with no sugar added) Chia seeds Coconut flakes	Combine unsweetened applesauce, chia seeds, and coconut flakes and enjoy.
Avocado Apple Snack	1/2 avocado 1/2 crisp green apple Sprinkle of goat cheese or feta (Optional)	Combine chopped avocado and apple. Sprinkle goat cheese over top (optional)
Beef Jerky & Veg	Beef jerky Celery/carrot sticks.	Pair beef jerky with celery and/or carrot sticks.
Dates & Butter	Dried dates Nut butter Crushed pistachio (optional)	Stuff dates with a nut butter such as almond butter or sesame butter (tahini) for a sweet and satisfying snack. Top with crushed pistachio (optional).
Fruit & Avocado	Apple and/or pear Avocado	Dice the apple/pear and avocado and toss together in a bowl. Add Celtic salt if desired.
Fruits & Nuts	Variety of fresh fruit Variety of nuts	Combine a single serving of fresh (preferably organic) fruits and nuts and enjoy.
Pineapple & Macadamia	Pineapple, fresh or frozen Macadamia nuts or nut butter	Chop pineapple and combine with macadamia nuts or dip in macadamia nut butter.
Crackers & Tahini	Rice crackers Raw cucumber Sesame butter (tahini)	Slice cucumber. Spread tahini over rice cracker and top with a slice of cucumber.
Trail Mix	Coconut flakes Pecans, almonds, and/or cashews Pumpkin seeds Dried apples or banana chips Dried mulberries (optional)	Mix ingredients & enjoy.
Veggie Sticks	Carrot sticks Celery Sticks Hummus (olive oil based), almond or sesame butter (tahini), or raw nuts and seeds	Dip carrots and celery with either hummus, nut butter, or just pair with raw nuts and seeds.
Nut Milk Yogurt & Fruit	Almond, coconut or cashew yogurt Fresh or frozen berries	Top yogurt with a handful of berries.

by Aubrey Thompson

March 20, 2021

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One Man’s Food . . .Is Another’s Poison

Did you know that you are actually very different, biochemically speaking, from every other person who ever was or ever will be? It’s true. Your body’s biochemical makeup is as unique as your fingerprints!

For genetic reasons, we’re all very different in the way that our bodies process foods and utilize nutrients. Throughout man’s evolutionary history, people all over the world have been forced to adapt to widely varying environmental circumstances – including very different climates and food supplies.

As an example, traditional Eskimos thrive on very large quantities of meat and fat, while people born in the tropics stay healthy eating fruits and grains and other light vegetarian fare. For decades, scientists have observed that people who eat according to their genetically based dietary needs have virtually no incidence of cancer, heart disease, or any other degenerative ailments. Do you know your unique genetically based nutritional needs?

Optimize Your Health by Customizing Your Diet

Healthexcel’s Metabolic Typing is an easy-to-use, proven technology that allows you to rapidly identify your own highly individualized dietary needs. This extraordinary technology represents the combined efforts of some of this century’s leading medical researchers – people who are well known for pioneering achievements in nutritional science.

Now you can benefit from this simple system to identify your metabolic type. Then you’ll know how to select just the right “body fuel,” – foods, food combinations, and nutrients – that will enable your body to function at peak efficiency. With this leading edge dietary technology you may:

Prevent and reverse chronic illness
Optimize your physical energy and your mental clarity
Lose weight naturally and maintain your ideal weight
Strengthen immunity
Slow down the aging process
Enhance athletic performance
Overcome mood swings and depression

Eat According To Your Metabolic Type

Over the last two decades, we’ve witnessed an extraordinary nutrition revolution here in the U.S. Yet in this time the health of Americans has declined greatly. Obesity, cancer, arthritis, asthma, heart disease, digestive maladies, chronic fatigue – all these problems have reached epidemic proportions.

Our poor health is a direct result of serious dietary deficiencies and imbalances. These problems persist because we have lacked the technology necessary to evaluate and correct nutritional problems on a case-by-case basis. Dietary solutions need to be tailored to individuals, because what works for one person may have no effect on another person, and may make a third person worse.

But that technology is here at last in the form of Metabolic Type Testing. Now you can look and feel far better than you ever thought possible. Contact me if you’d like more information on Metabolic Typing, the nutritional science for the future. It’s the solution you’ve been waiting for!

by Aubrey Thompson

March 13, 2021

Living Balance Wellness Nut Butters

Nut butters are a great source of healthy fats, fiber, and protein – they are also nutrient-rich in Vitamin E, B6, folic acid, magnesium, zinc, copper, and potassium. Eat your nut butters with fruit or on toasted gluten free bread or waffle. As always, stick to the macronutrient breakdown from your metabolic type. Enjoy!

Nut Butter	Ingredients	Recipe
Cinnamon Pecan Butter	2 cups Raw Pecans 1 tbsp Ghee Cinnamon (to taste) Pinch of Celtic Sea Salt	Blend ingredients in food processor or high powered blender such as a Vita-mixer until creamy. Double recipe to make more. Store in refrigerator.
Macadamia Coconut	2 cups raw macadamia nuts 1 tbsp unrefined organic coconut oil pinch of Celtic sea salt 1/2 cup raw unsweetened coconut flakes optional: 2 tbsp raw honey	Combine macadamia nuts, coconut oil and coconut flakes in a high powered blender such as a Vitamix or food processor. Blend until creamy. Small dash of Celtic sea salt over top. Optional: Blend in 2 tbsp raw honey.
Chocolate Almond	2 cups raw almonds 3 tbsp unrefined organic coconut oil 2 tbsp raw cacao 3 tbsp dark maple syrup (Optional) pinch of Celtic sea salt	Combine raw almonds, 2 tbsp coconut oil, 1 tbsp cacao, 3 tbsp maple syrup (optional), pinch of celtic sea salt. Blend in high powered blender such as vitamix or food processor. Store in refrigerator.

by Aubrey Thompson

February 7, 2021

The menus in this category are to stimulate ideas based primarily on a carbohydrate type food list. In this previous post, I explained how your metabolic type is determined and the benefits you reap from eating according to your type. If we determine that you’re a Carbohydrate Type, you’ll eat according to this macronutrient breakdown: 50-55% Carbohydrates + 25-30% Protein + 10-15% Fat per meal.

Please adjust according to individual taste preferences and macronutrient needs. Suggestions and ratios may not work for everyone. Be aware of how you feel after each meal. You should have energy, minimal to no cravings, and be satisfied between meals – if you are not, then you need to adjust your ratios or food choices.

Be creative and add foods you enjoy, staying within your macronutrient ratio. It is important to use all natural or organic foods at least 85-90% of the time.

Some of my lunch ideas for Carbohydrate Types:

Meatball Cassava Wraps
Orange Rosemary Chicken Salad
Quick and Easy Open Faced Tuna
Lentil Wild Rice and Vegetables
Salmon Teriyaki Tortillas
Apple Molasses Protein Shake
Greek Style Salad
Zoodle (Zucchini Noodle) Salad
Chicken Pear Arugula Salad

Your Metabolic Type Diet is easy to follow and I’ll help you every step of the way. Just stick to your Recommended Foods as closely as you can. You do not need to weigh your foods, measure out serving sizes or count calories. Eat according to your appetite. Eat at least three meals a day. Snack if you need to and always try to eat before you get hungry to stabilize your blood sugar. Eat protein and fat with each food intake. Although you can eat any of your foods in any combination, here are some meal suggestions to help get you started. Eat grains and other starches only if required as per your Diet Check Record Sheet reactions.

Get my easy lunch ideas for Carbohydrate Types as a printable PDF

by Aubrey Thompson

January 24, 2021

The menus in this category are to stimulate ideas based primarily on a carbohydrate type food list. In this previous post, I explained how your metabolic type is determined and the benefits you reap from eating according to your type.

Please adjust according to individual taste preferences and macronutrient needs. Suggestions and ratios may not work for everyone. Be aware of how you feel after each meal. You should have energy, minimal to no cravings, and be satisfied between meals – if you are not, then you need to adjust your ratios or food choices.

Be creative and add foods you enjoy, staying within your macronutrient ratio. It is important to use all natural or organic foods at least 85-90% of the time.

Division of your Macros: 50-55% Carbohydrates + 25-30% Protein + 10-15% Fat per meal. Again, these may need to be adjusted for individual needs.

Tips on following your menu guidelines:

Avoid gluten and dairy for 3 months to identify and heal from any potential allergies
Alternate your foods. Vary nuts and seeds, different meats, different fruits and vegetables every week.
Feel free to mix up the menus as long as you are staying within your proper ratios of carbs/proteins/fats
Avoid conventional animal proteins. Conventionally raised animals have been injected with growth hormones, and antibiotics, and fed an unnatural diet. Buy your meats exclusively from Whole Foods Market, or local farms.
Snacks can be used as part of a meal as long as a protein is chosen to go with them.
Avoid using the microwave, even if only to warm water.
Any fruits eaten should be “green” – not fully ripened. Fully-ripe or overripe fruits can be too high in sugar for protein types. Preferably, fruit should be eaten with some protein and/or fat like nuts or avocado.
Note: Portions are based on individual needs. Be sure you are eating enough food to feel satisfied but not too full.

Your Metabolic Type Diet is easy to follow. Just stick to your Recommended Foods as closely as you can. You do not need to weigh your foods, measure out serving sizes or count calories. Eat according to your appetite. Eat at least three meals a day. Snack if you need to and always try to eat before you get hungry to stabilize your blood sugar. Eat protein and fat with each food intake. Although you can eat any of your foods in any combination, here are some meal suggestions to help get you started. Eat grains and other starches only if required as per your Diet Check Record Sheet reactions.

Download a printable version of my favorite Carbohydrate Breakfast ideas here!

by Aubrey Thompson

December 13, 2020

The benefits of protein shakes:
Protein shakes have many benefits for those trying to improve their diet. Protein shakes are nutritious, filling, customizable, and an easy way to consume nutrients you might otherwise not be getting enough of. The protein powder added to these shakes can help build muscle, aid in fat loss, increase satiety, and improve metabolic activity. Contact me for more guidance on nutrition plans and protein shakes.

Steps to making great protein shakes
Use organic ingredients whenever possible.

Add your liquid: water, coconut water, unsweetened coconut milk, almond milk or rice milk. Use as much liquid as desired for preferred thickness.
Add protein powder (suggestion: By Standard Process – see below for ordering information)
1. SP Complete Dairy Free Rice Protein
2. SP Complete Vanilla or Chocolate Whey Protein
3. Veg-E Complete Vanilla or Chocolate Pea Protein
Add 1-2 fresh fruits or .5 to 1 cup frozen fruit
Add 1-2 vegetables:
1. Handful of a leafy green: (spinach, romaine, kale, cilantro, parsley)
2. If you have a high powered blender such as a Vitamix, then adding carrots, beets, celery or cucumber can be a great addition
Add a fat: ¼ avocado, 1TBS hemp seed, chia seed, ground flax seeds, sunflower butter, or tahini butter
Optional: add spices (cinnamon, celtic salt, cayenne pepper, ginger, nutmeg, turmeric, etc.) or superfoods to taste (coconut, acai berry, mulberries, etc.).
Be Creative. Blend and enjoy!

To order high quality protein for your shakes:
Please send an e-mail to aubrey@livingbalancewellness.com or

Go to: www.standardprocess.com
Choose: Patient Direct
Fill out your information
Choose a login and passcode
Use Practitioner Code: FANT4U

My 9 Top Protein Shake Recipes in a printable PDF!

Click image to download a printable PDF

by Aubrey Thompson

December 5, 2020

Metabolic typing is a nutritional technology that can rapidly identify highly-individualized dietary needs. It uses a series of tests to analyze how well your body is metabolizing nutrients and what it’s missing. Our health and our vitality can be the direct result of dietary deficiencies and imbalances. By correctly evaluating nutritional problems, we can tailor individual solutions.

You can look and feel better by utilizing metabolic typing technology to identify your own dietary needs. You will know how to select the right body fuel including food combinations and nutrients that can enable your body to function more efficiently. This will slow down the aging process and allow you to lose weight naturally. Through learning about your unique genetic nutritional profile, you can reduce the risk of degenerative diseases.

With metabolic typing and a personalized eating and nutrition plan, you will enhance your body’s ability to:
● maintain your ideal weight
● optimize your physical energy and mental clarity
● extract nutrients from foods
● handle stress
● strengthen the immune system
● decrease joint pain and muscle pain
● look good and feel fantastic

Are you ready to learn more about nutrition for looking and feeling your best? I offer individual consulting and testing (both remotely from anywhere and in person) so that you know how to eat for your metabolic type and start to reap the many benefits for your body. Get in touch with me to get started.

Dirty Dozen™ vs Clean Fifteen™

Remember this on your next trip down the produce aisle…

10 Steps to Stop Your Sugar Cravings

The Right Way to Snack (with 12 Healthy Snack Ideas)

Optimize Your Health by Customizing Your Diet

Three Delicious Nut Butter Recipes

Easy Carbohydrate Type Lunch Ideas

Metabolic Typing Recipes: Carbohydrate Type Breakfasts

Protein Shake Basics Plus 9 Recipes

Metabolic Typing Benefits Your Body