I am so excited to share with y'all my first ever guest blogger: Jessica Crehan. Jessica is a nutritionist specializing in autoimmune diseases and loves helping people with active lifestyle!
Hi, I’m Jessica Crehan, the founder of and dietitian at West Springs Nutrition. I founded West Springs Nutrition to help individuals who suffer from autoimmune conditions live a life beyond their disease and be able to pursue their passions. I especially love to help adventure enthusiasts (anyone from a hiker to a homesteader) regain their ability to pursue their life’s passions without being controlled by their health. My husband and I are passionate about outdoor life and enjoy anything from gardening to hiking, mountain biking, kayaking, camping and anything in between. West Springs Nutrition combines my passions of helping individuals live their highest quality life with my love of food and nature.
How does it work?
I strive to help individuals regain their health through several means. I believe that God created our bodies to work functionally to naturally repair themselves if we provide them the proper tools to do this. I spent six years in college learning the most intricate details of our body’s cells, understanding how the molecular breakdown of food into carbohydrates, protein, and fats eventually breaks down into ATP (our body’s energy). Through all of this, I learned how intricately every aspect of our lives is connected to our health and I consider each of these factors when working with clients. I take a holistic approach when working with clients and leverage the powerful tools of developing a balanced lifestyle, utilizing nutrition, and empowering clients to take charge of their healthcare. My goal is to help individuals live a quality life and pursue their passions without being controlled by their health.
My Story:
I was diagnosed as a child with an autoimmune disease. This greatly impacted my health (I became immobilized and was wheelchair bound, underwent several hospital stays, tests, etc.). After struggling with my health for a prolonged period with little results, my family discovered a holistic wellness center. It was there that I learned the beauty of functional medicine (meaning that every part of our body is entwined with itself as well as your emotional and spiritual health).
I know the struggle of suddenly losing your health without a known cause. I know the feeling of hopelessness and despair when treatment after treatment fails. I deeply relate to the desires of wanting to live a quality life, pursuing your dreams, and yet know the extreme physical and mental fatigue that often accompanies autoimmune conditions. My heart is with every person suffering in this manner and it is my life’s mission to lead others to a place where they can once again enjoy vitality.
Nutrition Tips: Reducing inflammation
Most individuals who suffer from autoimmune diseases generally suffer from inflammation. The Western (American) diet usually consists of high fat, high sugar, high sodium, nutritionally empty foods (meaning that there are very few vitamins, minerals, and other important nutritional factors that allow our bodies to function properly). Many of these foods can inadvertently cause inflammation in our bodies. When a body is already suffering from disease-related inflammation, this only exacerbates the situation.
There are several ways to help fight inflammation in our bodies. Most of the time, we can “Upgrade” our meal choices to still enjoy our favorite foods but make sure they are more nutritionally packed and less inflammatory. For example, if you trade out the classic American hamburger with a white wheat bun for a portabella burger with a gluten free bun, you save 76 calories, 9 grams of fat, 289 milligrams of salt, and gain 7 grams of fiber. Simple choices like this can have a PROFOUND impact on one’s health.
Take a look at the infographic below for a closer look at the nutrient comparison of the two burgers:
RECIPE:
Portabellas are a nutrition packed, hearty-flavored mushroom. One of my favorite ways to prepare Portabella Burgers is as follows:
Serving Size 2:
Ingredients:
2 large portabella mushroom caps
1 Tbsp balsamic vinegar
1 Tbsp olive oil
1/4 tsp salt
Instructions:
1. Gently clean mushrooms by rinsing with water or wiping with a damp paper towel
2. Carefully twist off the stems of the mushroom, then take a spoon and gently clean out the gills (the under portion of the mushroom).
3. Mix together the balsamic vinegar, olive oil, and salt in a bowl.
4. Baste the underside (gill side) of the mushroom and place it on a heated grill. Cook for about 5 minutes. While cooking, baste the top of the mushroom cap. Flip and cook the other side for about 5 minutes.
5. Remove from heat and serve as you would a hamburger.
A Few More Tips:
One of the most effective ways of making healthy meal choices is to plan out and prepare meals a week at a time. My husband and I have a tradition of washing, chopping, and cooking vegetables, fruits, lean meats, and other foods on Sunday evenings. We usually plan one to two main meals that we will eat consistently throughout the week, just to make it easier for ourselves. Our meals usually have some form of protein, carbs, and healthy fats. We also keep fresh vegetables and fruits available for healthy snacking. Here are a few items that we generally have on hand for one week:
Main Dishes:
Protein: Usually lean chicken, salmon, or fish
Dairy-Free Soup
Large Salads
Protein pancakes
Veggies: Carrots, celery, broccoli, lettuce, cabbage, tomatoes
Fruits: Apples, berries, oranges, kiwi (or whatever is in season)
Nut Butters: Peanut, Almond, or Cashew (try to find ones without added sugar maximum health benefits)
Sweet Potatoes: prepare a few of these and you can enjoy them all week
Get in Touch:
If you are an adventure enthusiast that suffers from an autoimmune disease, I would love to chat with you! You can go to www.westspringsnutrition.com and book a complimentary 30 minute Discovery Call where we can decide if we would be a good fit to work with each other. Every human is unique. Their bodies are unique. Their health is unique. Their struggles are unique, therefore every appointment is completely customized to your specific needs.
To conclude, healing is a journey and if you are ready to take steps to live a life beyond a disease, I would love to work with you to help you pursue a life of vitality!
Y'all I have talked with Jessica on the phone and she is a gem! I promise you, if you reach out to her for help, she will go above and beyond to help you on your healing journey! Thank you Jessica for all that you do!
xo,
Sara
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