Clean Eating For the Natural Woman as was published in the July 2011 Issue of Fit Beautiful


Clean Eating For The Natural Woman

By Dr. Nadine, N.D., C.N.S.   Sat, Jul 02, 2011

Use this meal plan for radiant, healthy skin! Yes!

Have you ever had one of those days when it just feels like your skin or body revolted against you?  You take a peek in the mirror and the woman looking back greets you with swollen, puffy eyes, or face breakouts?  That, my friend, is a heads up that something is out of balance within the ‘system’ and needs attention.

The skin is considered the third kidney.  One of it’s jobs is to detoxify and eliminate toxins.  Any form of skin eruption, (i.e. face break outs; red mask across the forehead and nose; bumps down the back of the arms; a rash on the stomach, arms or thighs; or a blotchy, bloated, puffy appearance), signals an internal imbalance.

As internal alarms begin ringing toxin alert, toxin alert, the bowels, kidneys and lungs will go to work in an attempt to release those toxins.  If they are unable to do so effectively, the third kidney says “I’ll help out” and boom, toxins erupt via the skin.  Oh JOY!!!

The human body is an incredible healing machine and when given the support it needs, will heal itself, since all healing comes from within.  NUTRITION is the KEY!!! that opens the gateway to your overall health and well-being.  Nutrition sheds light on the possible source of any imbalance, ailment or physical issue you might be experiencing.

Since we heal from the inside out, it is important to First eliminate the foods causing the distress.  Second, it is vital to nourish the body with clean, nutrient dense foods.  A nourished body will love you back with vibrant, healthy, beautiful looking skin.

Foods that create an imbalance, causing toxins to accumulate, include but not limited to: WHEAT (for some this might include all Gluten products); DAIRY (usually milk and cheese); refined Sugar; fried foods; and artificial sweeteners.  Some folks have an immediate reaction to peanuts while others may react to non-fermented soy products.  One of the worst possible toxin combinations is Wheat + Dairy which forms a gluey pasty mess internally.  The Key here is to discover what YOU put in your body that created a reaction.  Once you discover the culprit, you can eliminate that food item and allow the healing process to begin.

Nutrient dense foods that Nourish and Nurture the body, organs, and skin include: Green Veggies, Whole Grains, Legumes, Soaked Nuts and Seeds, fresh Fruit, lean Fish and Poultry.

Vibrant, healthy looking skin, begins at the end of your fork.  Here is a suggested a day of Clean Eating for the Natural Woman.  Beauty delivered six times a day at the end of your FORK!

Clean Eating for the Natural Woman

Meal #1 – 5 egg whites + ½ cup of dry oats/quinoa +2 oz blueberries  +|
1 TBS natural almond butter (see pancake recipe)

Meal #2 – 8 oz plain greek yogurt + 23 soaked almonds + ½ cup

Meal #3 – 3.5 oz Tuna + 1 cup lettuce + ½ cup shredded raw beets
+ ½ cup cucumbers + 1 TBS Braggs Apple Cider Vinegar (ACV)
+ ½ TBS Udos/Flaxseed oil + 1/3 cup cooked rice or rye

Meal #4 – 3 oz (chicken or turkey) + 1-2 cups green veggies + ½ TBS OO
+ 3.5 oz baked yam

Meal #5 – 4 oz salmon +1-2 cups romaine + parsley/cilantro +
½ cup cucumbers + 1 TBS ACV with Lemon + ½ TBS Udos/OO

Meal #6 – Protein PUDDING  (see recipe)


Oatmeal/Quinoa Pancakes  (pronounced Keen-wah)

  • 5 egg whites
  • ½ cup dry Oats or Quinoa Flakes
  • your desired flavorings (cinnamon, bakers cocoa etc)
  • Stevia to sweeten
  • blueberries and natural almond butter.

Fluff this mixture up with a fork and allow to ‘set’… (I usually put it in the fridge overnight).
Once this mixture is ‘set’ or thickened, add in your blueberries then
Fry like a pancake.

After it is cooked (usually 3-5 minutes)
Put your serving of Almond Butter or Peanut Butter on top to get in your Healthy Fats.

Note: These pancakes are great for hikes, biking, trips, flights, etc. They travel very well. They can be made in advance and frozen. Be creative here.. There are no limits to what you can do with this pancake.

Protein Pudding

  • 2 scoops of your favorite Protein powder.  I like Egg White Protein best
  • 4 TBS ground Flaxseeds (grinding the seeds opens the nutrients so the body can use this as a food/fat source)
  • add in any spices/flavorings if you desire (vanilla, extracts, cocoa powder, cinnamon, etc)

Stir in cold water to the thickness of a ‘pudding’.

Allow your Protein Pudding to chill for at least 4 hours.  If you want your yummy delight before then, pop your creation in the freezer for about 30-45 minutes. This makes a lovely cold treat loaded with Protein and Healthy Fats.

Note: This one is awesome when attending a conference. Carry your Protein Powder and Flax seeds in little baggies. Pitchers of ice water are usually provided. Mix your ingredients in a container then let it sit ON ice for another little bit. WOW… what a lovely thick treat either in the middle of the day… or at night when you want that ‘ice cream’ thing.

ENJOY the Beauty you are creating as you allow your body to heal from the inside out with nutrient dense foods.  Remember a nourished body will always love you back with vibrant, healthy, beautiful looking skin!

Until next issue: Be FIT. Be BEAUTIFUL. Be VIBRANT.

~Dr Nadine.

 Note: the card you see above is part of the SOUL Food deck one app created by NADINE to Motive, Inspire, Encourage and Empower!  The app is available in iTunes for your iphone/ipad/ipod touch device.

Upcoming events: Dr Nadine will be doing a Live Author Chat with Intentional Conscious Parenting at 7 pm EST on September 13th titled Eating Consciously.  Click on my site link below to learn more about it!

Copyright © 2011 by Dr. Nadine.  All Rights Reserved.

By Dr. Nadine, N.D., C.N.S.

About This Special Guest Author

An Ambassador for Health and Wellness, Dr Nadine serves first and foremost as a Naturopath & Holistic Nutrition Specialist. The philosophy she shares with her clients and readers is: NUTRITION IS THE KEY!!! that opens the gateway to your overall Health and Well-being!

Dr Nadine provides knowledge; making it possible to take greater personal responsibility and ownership of your overall health and well-being. Making new eating and lifestyle choices along the way will allow improvement in quality of life and allows for greater self-awareness, self-discovery, internal balance and self-healing.

A Cancer survivor, author and public speaker, Dr Nadine brings over 30 years experience in the health and fitness industry. She is a nationally qualified Natural Bodybuilder and a coach for all levels and genre of people.

She is the creator of SOUL Food deck one by NADINE, N.D., C.N.S, a Powerful Tool designed to Motivate, Inspire, Uplift and EMPOWER You as you FOCUS on your Diet, Fitness and Life Goals. Available NOW in iTunes for your iPhone, iPad, iPod touch device. 

Dr. Nadine, N.D., C.N.S

Fort Collins, CO


Email:  Nadine’s Website:

SOUL Food in the iTunes store:  Nadine in FB:

Twitter: @DrNadine111

Are you TURNED ON?

Are You TURNED On?

Certified Nutrition Specialist & Blood Type Biometrics Practitioner
Creating RESULTS Holistic Center

You most likely started reading this article thinking it was about your libido. Sorry to disappoint you. This time around it is all about your metabolism.

FOOD is FUEL! By eating the right kinds of food and the right quantity of food you can turn your metabolism on. The body’s metabolism is the internal furnace. More heat is generated when more logs are added to the fire. Thus, when the metabolism is spinning in high gear the body burns food as fuel rather than storing it as fat. Do you know if your body is working for you or against you?

Take a moment to do a pinch test, or take a peek in the mirror. If you are sporting one of those “It’s not fat honey, its prosperity” bulges; have ‘love’ handles; or your main form of exercise is rolling over while watching TV or taking a trip to the fridge, there is a pretty good chance your metabolism is not working for you. Other indicators include: fatigue, bad breath, lack of hunger, insomnia, foul taste in the mouth, low blood pressure, constipation or diarrhea. The BIG indicator of whether your body is turned on or off is by looking at your food.

Most people think food is pleasure, food is social, or food is enjoyment. The bottom line is most Americans under eat and over train. On average I would say that 98% of my clients enter my doors under eating because they ‘heard’ somewhere along the way that “If I eat less, I’ll lose weight.” These same folks are also doing excessive amounts of cardiovascular exercise. Why? Because they believe that more exercise means more weight loss! However, eating less and doing more exercise creates a caloric deficit, meaning the body is burning more calories than it is taking in. Liken this to driving a car at 75 mph with an empty gas tank. When the car runs out of fuel it stops. End of story! When the body is pushed into a caloric deficit it will usually hit a plateau and stick, gain weight, or a combination of the two. Based on results…under eating and over training is not the way to go.

The daily food intake, or diet, is comprised of protein, carbohydrates, fat and water. Protein feeds muscle tissue, allows the body to heal itself, and form new cells, new tissue etc. Every cell from the top of your head to the bottom of your feet requires protein. Yet this is one of the most under eaten forms of food. The bare minimum amount of protein that should be eaten on a daily basis is 1 gram of protein for every pound of body weight. For the sake of easy calculation, an average person who does minimal exercise and weighs 190 pounds should be eating 190 grams of protein on a daily basis. That is just to maintain lean muscle tissue. The body requires more than that to build muscle and form new tissue.

Most adults need about 15 percent of their daily energy in the form of fat. Fats in the diet usually take care of themselves so you do not need to go looking for them. Linoleic acid and linolenic acid, however, are two polyunsaturated fatty acids (Omega-3 and Omega-6) needed by the body for basic functionality. These two essential fatty acids cannot be made in the body from scratch; their nutrients therefore must be supplied by foods.

Water is the most indispensable nutrient in the body. Not only is it the major transport system bringing each cell the exact nutrients needed, it is also the body’s cleansing agent. Water makes up about 60 percent of the body’s weight and 75 percent of a muscle cell. The minimum daily water requirement for a 190-pound person is 0.55 times 190, which equals 105 ounces. More water is needed if the body is dehydrated from lack of intake, exercise, sunburn, excessive heat etc. Signs of dehydration include: thirst, rough dry skin, dry mouth, low blood pressure, fatigue, foul smelling urine, reduced urine output, clothing rings on your skin, sheet marks on your skin when you wake up, and water retention. If the body is dehydrated… drink more water… if the body is retaining fluid that means the cells are holding onto whatever water supply they could find. By drinking more water, not soft drinks or coffee, the cells will open up and start transporting nutrients throughout the body.

Carbohydrates are the most direct source of glucose, the most important fuel source in the body. Yet, due to a lack of knowledge, carbs are treated as the bad guy. The body requires fuel every 2-3 hours. Once the body trusts that it will receive the needed fuel on a consistent basis, it will then respond back to you by burning the glucose it is getting from the carbs as fuel rather than storing them as fat. Thus, by eating more, and eating more often, the metabolism turns on and the body begins to burn more calories… even at rest. On the flip side, when the body does not receive the fuel it needs, it then enters a catabolic state (starvation mode), switches to self-preservation and shuts down!!!!

Right about now you might be saying, “I eat when I am hungry!”…Ok, I’ll bite. Let’s say you are sitting at your desk, tummy ‘filled’ from eating that Krispy Kreme at 0-dark-thirty with your morning caffeine hit from Starbucks. You are in the middle of a deadline; the phone has been ringing off the hook; you are bouncing between four instant messages and have 15 emails yet to be read. Round about mid morning your stomach says, “I’m hungry!” You swallow more coffee and munch on a few Twizler sticks. Hearing gurgling from the southern region of your stomach you know that bad boy is happy so you keep working. A bit later your stomach lets you know loud and clear…”Heh Dude, I’m hungry!!!!” You look up making note of the clock, there is that deadline don’t ya know, and, visualizing the sandwich crammed in the back of the fridge make a decision to ‘grab something later’. No longer feeling those hunger pangs you think things are just fine in stomach-ville. WRONG ANSWER. By now, both the digestive system and the metabolism have slowed way down; your body has figured out that you are not going to feed it and has gone hunting for food elsewhere.

Now you may be arguing… “That’s a good thing… my body will eat my FAT.” Wrong Again! The body loves fat. It can live off fat for a very long time. In fact, fat is the very last thing the body holds on to before it dies. When the body enters a catabolic state or starvation mode, rather than eating the stored fat on the body, it actually hoards the fat (self preservation) and goes for the next available food source, which is your muscle tissue. It gets worse!!! Not only is your body in hoard mode because it has no clue when you are going to feed it again, when you finally DO decide to eat, it hordes everything coming IN as well. Double Slam. The body grabs the calories from your quick easy fast food meal adding on to its life saving supply. Basically the fat just got fatter.

Eat more often to assist with quicker digestion and spinning your metabolism into high gear. Break your daily food intake, comprised of good sources of protein, carbs and fat, into 6 smaller meals, feeding your body every 2-3 hours. Keep the body hydrated so each cell receives valuable nutrients and carries toxins away.

Good sources of protein include: chicken, turkey breast, fish, lean cuts of red meat, shellfish, low fat cottage cheese, etc. Sources of ‘good’ fat include those high in EFA’s (essential fatty acids): leafy vegetables, nuts, seeds, grains, flaxseed oil, soybeans, salmon, tuna, etc. Choosing carbs and understanding the role they play in the body is like building a fire. A fire is started with very intense hot heat, burning quickly and dying rapidly. This then lights the kindling, the twigs that give a short burn. Once the kindling is burning steadily, logs can be added to the fire. They may need to be stoked from time to time, however hours of heat and enjoyment can be had from well-placed logs. Carbs come in the following forms:

SIMPLE Carbs (sugar, donuts, candy, fruit, soft drinks, etc) are those foods that have an intense burn and quickly die out. We call them simple carbs because they are simple to find, simple to grab, simple to eat. While these give an intense burn, they are not a good source for fuel and make it difficult to stabilize the blood sugar levels. You experience extreme highs then lows while the body stores these guys as fat.
FIBROUS Carbs (veggies) are the kindling in the diet. Fibrous carbs are typically low in calories, can be filling and are excellent sources of fiber. They get the fire going but cannot sustain the burn for very long.
COMPLEX Carbs (rice, beans, legumes, pasta, etc) are the logs on the fire. They break down slowly and release glucose gradually into the bloodstream keeping the blood sugar levels stable. Eating a potato (not fries), a cup of pasta, or rice will fuel the body for a good 2-3 hours allowing the metabolism to spin into high gear.

You now have the knowledge to treat food as fuel! Eat the right kinds of food and slowly increase the quantity of food to turn on your metabolism. With your metabolism spinning in high gear your body is now working FOR rather than against you! After all, 80 percent of How you look is what goes in your mouth.

Set yourself up for Success! With nothing to risk, rather gains to make and goals to set, it would be advantageous to chart your course by having your diet analyzed. A Diet Analysis will provide information on your current caloric intake of protein, carbs and fat as well as provide information on your sugar and sodium intake. With Knowledge you are then Empowered to make choices to Turn ON Your Body! And heh, when you start feeling more energy and are excited about creating a leaner stronger body… I bet your libido will benefit as well!!!!


Dr Nadine
Creating LIFESTYLE Changes to LAST Your Lifetime

NADINE is a Naturopath and Holistic Nutrition Specialist with over 30 years experience in the Health and Fitness Industry and teaches her clients the Art of building and maintaining lean muscle tissue as they drop body fat in a unique program designed for them. Nadine has coached all levels and genre of people and has taught a variety of programs including but not limited to Personal and Sports Nutrition, Sports Psychology, and Weight Lifting/Bodybuilding. Nadine is available for seminars and workshops based on availability. For more information contact Dr NADINE at 970-443-2541, email: or visit