(To skip my rambling scroll down to bulleted points!)

Our dogs, Marble and Bo, are our best friends. Maybe this is a story for another day, but Bo was Griffin’s chocolate son before I came along. His life pre-step mom was mainly hunting/hunting dog in training, and being a good boy in the back yard where he lived. He shared his kennel with his brother from another mother, BJ. BJ was an old man when I met him and yet he lived another happy 6 or so years with us and got to roam freely on our 160 Kansas acres before he died. I came along and didn’t love that he was outside full-time but also didn’t care to make an issue of it.

At about 17 years old I set my sights on a puppy. I was working at a grocery store after school and a coworker’s mom was a boxer breeder and was desperately trying to rehome a litter of “oopsy” puppies that her purebred boxer birthed with a purebred lab. (My thoughts on “purebred” dogs, breeds, and breeders also a story for another day…) Griffin, like any smart human would do, originally said getting another dog when we had two in the back yard wasn’t a great idea.  I, like any 17 year old girl would do, protested. Griffin agreed we could get a dog but he wanted a particular breed and he wanted to get it for me after doing his own research. I didn’t listen, and shortly after I brought our brindle baby Marble home from the boxer breeder.

Marble lived inside with us and was spoiled as could be while Bo and BJ lived outside in a kennel. I took Marble outside to potty multiple times a day and never stopped to think how Bo and BJ felt about seeing her roaming the yard freely and going back inside. I just assumed since they’d always lived outside that they wouldn’t do well indoors and it would be a huge disaster to bring them in. What the heck?! Stupid teenagers.

Then we moved to a home where none of the dogs could be inside. All of them lived outside and since we were on 160 acres they got to roam freely for the most part, but they slept in a larger kennel at night and came in the garage if the weather ever got downright nasty (which happens in KS!). When we moved to Spokane we were short one dog (BJ) but still had to find a rental that allowed our two big dogs and our cat. We found a place that took us on and the dogs lived inside together for the first time. It went as smoothly as having two dogs inside could possibly go. Bo is an extremely well mannered, well behaved gentleman. I felt like a real jerk for having left Bo outside those few years ago.

My point is Bo could have shown me that he was the perfect indoor dog, but I never considered giving him the chance. How frustrating that period must have been for him! There’s a million other ways we slack as dog parents and even more so in the past, but as we learn, we improve our behavior. I’m here to try to help you learn, document, and learn from you as well.

Ways we don’t realize we’re driving our dogs crazy

• Domestication of animals is not a mutual decision, and we need to take that into consideration as “owners” of animals. When humans domesticated dogs, we took so much from them. It’s so important to keep in mind that they are still dogs and they are way closer to wild beasts than we give them credit for. I keep this in mind when my dog rolls in something stinky, makes a mess, chases another animal, etc. It’s impossible to be frustrated at these situations when you understand we’re forcing them into a lifestyle that’s extremely inconvenient and restricting to them.
• Along with the domestication topic, when we domesticated dogs we essentially made them extremely vulnerable. Because we think it’s cool to own these cuties, there’s millions of displaced and/or abused dogs in the world that don’t have the skills and resources to survive on their own as a wild canine would. I’ll say it clearer: because we think it’s cool to have dogs, dogs are suffering.
• The standard dog owner is not nearly educated enough on the nature of canines to show them what they consider respect. (Really if any of us were as respectful as we should be we wouldn’t “own” a dog.) We think we respect them when we tell them they’re good, give them treats, or give them space to run… But some things we do that they can find extremely distressing and disrespectful include making direct eye contact, touching their shoulder area, handling their paws, shaking a finger or a hand at them, physically moving/manipulating them to meet our agenda, and so much more. And quite simply, if you’re not respecting them you’re not going to get respect out of them.
• Speaking nonsense to them can cause them distress and confusion. Our dogs love to understand what we’re saying. Since reading how dogs listen to everything we say and get frustrated when they can’t understand us, I’ve noticed Marble behaving differently when I’m talking jibberish to her (by jibberish I mean using big sentences and words she doesn’t understand AND baby talking her). She acts on what I’m saying, trying to please me as if I’m asking something of her and she can’t figure out what it is. If she’s not able to get me to stop talking she will stare at me with her ears up and sad eyes as if she’s straining to spot a word that resonates with her. However, when I say things to her she understands like “Need a drink?” “Breakfast” “Dads home”, etc. she has the opportunity to listen + understand, respond however she pleases, and carry on with her day.
• Disciplining dogs for the wrong reasons is huge. Often times, we are simply too impatient to properly redirect and train a dog on disagreeable behavior. Barking at noises, begging, crying/whining when they want something, or doing things that are normally ok but doing those at a time that is wrong for us are all instances where we may be too quick to discipline. Being inconsistent in disciplining is also unfair to dogs. It is difficult to not discipline in anger when our dogs do something we thought they knew better than to do, but acting out of anger won’t redirect them to better behavior in the future and it pins them against us and makes them uncomfortable in their own home.

There are dozens of other ways in which we can be difficult for dogs to deal with, but hopefully these few listed above will open the door to recognizing what behavior is beneficial to them and set us all on a path to cohabiting smoothly.

If you’ve been around for a minute you probably read about my journey to heal my gut which in turn healed a plethora of health issues. Since educating myself on how to keep my gut healthy and bacteria in check, I’ve known exactly how to keep myself feeling well and clear-minded. It’s a surprisingly powerful feeling! I decided to round up a few things I’m eating/drinking this summer to satisfy cravings and be kind on my body, and I hope you find it so helpful!

(Thanks so much to my fave item on this list, Brew Dr. Kombucha, for sponsoring this post!)

Clear Mind Kombucha from Brew Dr.: This ‘booch is made with sage, peppermint, dandelion root, and rosemary and is delicious as can be. One of the first things I noticed with my candida cleanse months ago was the mental clarity I felt, and now even without being on a complete cleanse I can get that happy clear-minded feeling with the ingredients in my favorite kombucha!

Blueberries: In-season, fresh (preferably hand-picked!) and organic blueberries are my current favorite snack. This summer as I’ve been running all around and get the urge to snack mindlessly I reach for a handful of these yummy berries. The sugar in fruit is not something to be afraid of in any other dietary regard, but if candida overgrowth is a potential issue for you, limiting sugar in ALL forms (naturally occurring and processed) is the quickest road to a healthy gut.

Chia pudding: Soak chia seeds in coconut milk for a couple minutes. Sweeten with stevia or agave, add cinnamon, berries, whatever you please! It’s as filling as it is delicious and easy to prep in advance to grab and go!

Avocados/gluten-free avo toast: We’re already avocado everything, right? How about just grabbing them, slicing, and eating with a spoon? I like to eat them topped with a little nutritional yeast and garlic powder. If you’re not into eating them alone you could make some gluten-free avo toast, just make sure those bread ingredients are clean and simple!

Pickled veggies: As always, homemade is preferred but any kind of clean-ingredient pickled veggies you can get are an amazing summer snack. I love pickled radish, cauliflower, snap peas, and mini cucumbers. Pickled veggies are an easy fix this summer too because stores are recognizing our love of pickles and keeping the trend going strong with easy to grab single-serving pouches! That cold crunchy goodness is a perfect way to keep your stomach healthy and snack lightly.

Kale chips: I remember a time when I was in high school that this snack was becoming increasingly popular and decreasingly appetizing… Everyone was making crispy baked kale which sounded like a fantastic idea but the taste didn’t live up to the hype. TODAY though… wait for it… kale chips are delicious. There are some amazing recipes out there and health food stores sell bags of them in scrumptious and gut healthy flavors. Bake some at home in coconut oil and garlic powder and enjoy them warm!

Things to avoid: alcohol, excessive sugar, grains, yeast-y breads, highly processed foods, non-organic foods. These items feed the bad bacteria in the gut leading to candida overgrowth and simply don’t allow the stomach the environment it needs to heal.

Ways to incorporate good bacteria and promote quick healing: coconut milk, vegan yogurt, organic kombucha, herbal tea, warm water with lemon and ACV, turmeric, garlic, vegan probiotic capsules, and plant-based collagen supplements.

Thank you to Belvoir Fruit Farms for sponsoring this recipe!

(Big thanks to Belvoir Fruit Farms for sponsoring this post!)

Mother’s day is this weekend! I’d say you’re welcome for the reminder, but Lord knows you’ve been seeing it all over social media! What can I say, moms have never been ones to let us forget anything… 🙂

Part of the lifestyle I’m currently embracing is being less wasteful and ensuring my purchases are coming from healthy, natural, plant-based, less-wasteful sources. I remember thinking these focuses were just too far out of reach and unrealistic not too long ago, but then I realized I can never be too picky with how I spend my money, because with every dollar spent you’re voting for your values. I.e., when I spend my money on a zero-waste vegan gift instead of a plastic-wrapped, milk-filled chocolate bar, I’m voting for compassion and brand responsibility instead of speciesism and waste.

Gift giving is probably the last aspect of my life to have this concept implemented, but it’s better than never implementing it at all! I’ve rounded up a few gift ideas to make this process easier on you and your schedule… Everything here can be purchased before Mother’s Day! There’s still hope! 😉 Hopefully you find it valuable, if you buy anything from this list tag me in it on social media so I can see your finds!

• My favorite item on this list, something I’m thrilled to share with the moms in my life this weekend, is Belvoir’s Elderflower & Rose Lemonade. It’s plant based, bubbly, and perfectly sweet. It’s made of 100% natural ingredients like spring water, elderflowers, rose petal extract and lemon juice. Pick up a beautiful bottle of Belvoir at Whole Foods, World Market, Target, Total Wine, or Kroger on your way to mom’s!

• Keep mom stocked up on her fave CBD! If she doesn’t have a favorite, try a medium-strength tincture, a CBD-infused balm or lotion, or CBD bath bombs.
• Potted flowers- It’s pretty common to gift a flower bouquet, but I find there’s a lot more value, enjoyment, and versatility in gifting living plants instead. Lucky for moms, their day comes smack in the middle of spring, so live flowers will thrive!
• Clay travel mugs, plates, bowls, and serveware make beautiful gifts!

• Framed pictures are always a hit, but instead of the common recent photoshoot, dig deep to find a meaningful picture from your childhood of you and mom, 3 generations with you mom and grandma, or a picture from mom’s childhood of her own mother.
• A smeg juicer is low waste and high quality. Plus it could result in some fresh juice for yourself, right? 😉

Drop some of your gift ideas in the comments and inspire the rest of us!

I’m feeling fantastic!

I haven’t had coffee in a week and a half. Insert shocked emoji here…

That is, until I went to Starbucks this morning and got a decaf with soy milk and sugar free vanilla…. THAT was my first, though! LOL I guess I should say I haven’t been caffeinated in a week and a half.

I tried flavored water and smoothies and mushroom coffee and sitting with the craving until it passes and I just haven’t kicked the craving for the real deal yet, although I do feel it slipping away because I can go days without no problem-o. Thank heavens for decaf espresso *claps*.

In all seriousness, I haven’t felt this good in a really long time. It’s been 1.5 weeks since I kicked majority of the foods from my diet and replaced them with candida-cleanse-friendly options. I’ve lost 3 lbs, regained most mental clarity, and (knock on wood) haven’t felt sick.

On my first or second day, I thought I’d be fine to eat two matcha key lime bars (sweetened with maple syrup) and I’m not sure if it was the caffeine or the sweetener, but I went to bed with a stomach ache, regretting it for sure. The only other time I truly broke the cleanse guidelines was Sunday evening; we were not in the right mind for cooking so we went out for vegan burgers… I skipped the burger and just had fries with no issues. Griffin said he respected my commitment but besides coffee I truly haven’t had cravings for anything but greens and quinoa. It’s easy peasy to say no to anything else, especially knowing they’re going to make me feel terrible. I told Griffin I’m going to see how long I can live on a strictly quinoa diet :’D

How I’ve actually been following the dietary guidelines

I’ve followed the diet guidelines pretty closely besides the addition of one extra serving of easily digested low-glycemic fruit a day such as blueberries, green apples, peaches, or plums. This is because a typical candida cleanse basically calls for certain meats and greens… but being vegan and not eating meat I’d essentially be living on greens for at least two weeks, and I wanted to swap in some nutrient variations.

(Disclosure: I received the following Probiogen probiotics free so I could share my honest opinion of them with you.) If you follow my Instagram stories, you’ve seen I added a vegan collagen builder, digestive enzymes, digestion support probiotics and stress/mood support probiotics to my daily regimen. I’m madly in love with these. It’s really hard to find plant-based, non GMO, soy free, gluten free probiotic capsules with no artificial binders or fillers!

Probiogen ticks all these boxes, is super affordable compared to so many probiotics I checked out before reaching out for this partnership, and is easy to find in stores like Target, GNC, Bed Bath and Beyond, and others, making it easy to grab one off the shelf when you’re out picking up other stuff. My favorite thing about the two probiotics I’ve tried from Probiogen is that they give a boost to healing my other gut health symptoms from stress and mood to digestion. This isn’t something they claim to support but don’t follow through with, I can genuinely tell a difference, and that is invaluable during this journey!

Where to go from here

Let’s talk about that, too… I started this with the expectation of cleansing and healing myself for two weeks and immediately picking up my old diet back up. I didn’t see that I could really break the habit of craving certain things regularly, and I thought these two weeks would be pretty strenuous. That’s the farthest thing from the truth though!

The new plan is to still finish the strict diet in two weeks, but implement a lot of it’s concepts for years to come. The thing is, when you feel freaking amazing on a certain diet, it’s the easiest thing in the world to maintain. You will not want to go back to what was previously hurting your health.

• These include remaining grain-free, gluten-free, refined sugar and mostly sweetener-free, and keeping the higher glycemic-index foods low, such as carrots, tomatoes, sweet potatoes and squash.
• I’ll try to steer clear of potentially moldy nuts such as peanuts and cashews and foods that definitely send gut bacteria balance out of whack like certain mushrooms and starchy foods like potatoes.
• I’ve also decided that gluten and tomatoes make me feel crappy, so I’m testing the theory that I might be allergic.
• I’m cutting back on coffee and switching strictly to decaf.
• I’ll keep the digestive enzymes and probiotics in my life for as far into the future as I possibly can! I’m in love!

Alllll of my research proved that majority of my symptoms matched candida overgrowth and leaky gut.

I really don’t like to say that term “leaky gut” and I hated saying it to Griffin in fears he’d not only be grossed out by it but would think this was some kind of fake term crafted for people to address problems they don’t actually have. I’ve since come to terms that if I’m going to get better I’m going to address EVERYTHING honestly, even if I’m wrong about it. It’s the only way I’ll learn what helps and what doesn’t.

I do believe I’ve battled candida overgrowth for a really long time, causing my itchy skin, brain fog, fatigue, etc. and I also believe that eventually led to leaky gut, which has only become prevalent as of this year. The leaky gut, a fairly newly-discovered disease, can be tied to the gastrointestinal problems, sickness, intestinal inflammation, inflammation causing extreme menstrual cramps, etc. Now, I haven’t the slightest clue what came honestly came first and what ailment is causing what symptom. However, leaky gut and candida overgrowth are proven to be most commonly tied to my biggest health concerns. All signs very clearly point to gut health.

The following excerpt is from my journal, and is a collection of notes I took from a variety of credible online resources, which I didn’t document because I never thought I’d be sharing about this. I’ll go back through eventually and try to locate sources. I didn’t take notes on candida overgrowth or candidiasis because I’ve been familiar with it for years.

“Leaky gut is when the lining of the small intestine becomes damaged, allowing food particles/toxic waste/bacteria to leak into the bloodstream. It causes an autoimmune response triggering inflammatory allergic reactions like headaches, irritable bowel, eczema, fatigue, food allergies, etc. Damaged intestinal cells don’t produce enzymes needed for digestion-so the body doesn’t absorb nutrients leading to weak immune system + hormone imbalance.

Can be caused by a diet high in refined carbs saturated fats and sugars, gluten, OTC pain killers, excessive stress, genetic predisposition that causes sensitivity to digestive changes, alcohol, processed foods, GMOs, environmental toxins, antibiotics, etc.

Candida overgrowth, parasties, and SIBO have been tied to leaky gut.

Candida overgrowth left untreated can lead to leaky gut.

Raw fruits and vegetables are difficult to digest and tough fibers are hard on the weakened immune system” / ((which could explain why I had such bad luck with the raw diet)).

I won’t go through and tie each of my symptoms to this individually, but I think you get that this is an obvious potential cause. Along with that, I’ve held an intuitive belief for years that my beginning symptoms were caused by candida overgrowth, so when I learned about leaky gut after experiencing it’s first trigger at the New Year, it seemed obvious to me.

What I’m doing about it

I believe that if I believe I’m healing, I will. I’ll believe I’m healing by paying attention to my intuition and what is resulting in relief and what’s resulting in discomfort. So far, this solution has provided nothing but relief, and I’m extremely grateful.

That being said, I’ve started baby-stepping my way into a candida cleanse tailored to leaky gut healing. I’m on a diet encompassing

• avoiding sugar including natural and artificial sweeteners and fruit
• no starches including corn, flour, wheat, rice, potatoes, beans or legumes
• avoiding potentially moldy foods such as peanuts
• no caffeine
• limiting nightshades

I’m keeping it high in big salads, low-fruit smoothie bowls, cauliflower, avocado, seeds and a couple nuts, coconut chia puddings, all the fermented foods (KIMCHI <3), asparagus, broccoli, cucumber, brussels sprouts, raw garlic, green beans, steamed/blended spinach, apple cider vinegar lemon water, almond butter, herbal tea, and gut-healing vegetable broth.

I’ll occasionally throw in tempeh, non-gmo tofu, a small green apple, a small amount of chickpeas, blueberries, small amounts of quinoa, and small amounts of squash.

I’m supplementing a probiotic, digestive enzymes, and plant-based collagen (woohoo for that one!).

As I mentioned, I’m already feeling really REALLY good compared to before. I can accomplish so much in a day now. I’ll talk a lot about this in my Instagram stories in the future and will share recipes, tips, tricks, and roadblocks. Basically, I’ll be as transparent with you as I am with myself in hopes of encouraging awareness and healing to whoever needs it.

I also just want to add: THANK YOU SO MUCH to my partner who exercises the greatest patience and understanding when I’m whiny and not feeling well and needed to be up in the middle of the night or rest all day, and just listens as I tell him my self-diagnoses and all my opinions. What a freakin’ gem!