Soup Season

How to Pick out a Good Soup?

It comes down to being savvy with scanning the label and ingredient list. Bypass the claims and labels on the front of a product,, many of them are meaningless and are there to lure you into buying it. 

  • Seek a product with real food ingredients and avoid soups that have chemicals as the preservatives. 
  • Avoid soups that host common allergens and fillers like corn, maltodextrin, sugar, gluten, and soy. 
  • Boxed soups are sometimes better than the canned versions. Canned soups can come with toxins due to the packaging. Another option includes frozen soups. 
  • Choose broth and vegetable-based soups
  • Always have soup on hand. It’s a great resource when you are pinched for time or options when pulling a meal together. 
  • Don’t assume that organic soup is better than it’s the conventional counterpart. Review the ingredient list, opt for one higher in fiber and protein and lower in total carbohydrates. 

Favorite Brand:

Soup Formula: use this template when making a homemade soup

  • 1 carton bone broth, 3 vegetables, different colors (ex: cabbage, carrots, and broccoli), meat (ground meat, chicken breast, canned seafood) + spices, garlic, onion. Cook this on high for 4-6 hours, or on low for 6-8 hours (this is an option for when you turn it on in the AM and go to work). 
    • Lemon juice, thyme, s/p, bay leaf, cayenne
    • Or – lime juice, fish sauce, cayenne, form of soy sauce (tamari) and ginger. 

Upgrading soup:

  • Add in non-flavored collagen to hover around the goal of 25 grams of protein, supporting blood sugar control and weight loss. 
  • Add in your own bone broth. I will often do this, splitting a carton of soup, like lentil or split pea soup, mixing in 1 part bone broth to one part lentil soup. 
  • Slice and dice additional vegetables to add in, adding texture, fiber, and nutrients. 
  • Buy some fresh herbs to toss in once heated to enhance the flavor and comfort of the meal. 
  • Pair the soup with grain-free crackers to add crunch to your meal, a flax muffin or a small salad.

I Need Your Help

On July 19th, Mike Agee, the President of the Columbus JDRF chapter, asked if I would do a brief overview of the latest enhancements in type 1 diabetes research at a corporate breakfast hosted by the JDRF One Walk sponsor CAS. No doubt, I was happy to assist. 

I was proud of how well prepared I was to do the task (not to toot my own horn). But I knew, going into the presentation, my professional face and poise would be challenged as type 1 diabetes and JDRF hit so close to home. 

After introducing myself and highlighting one of the many reasons I choose to support JDRF is not only bc they have been there for me and my family through my entire diabetes journey (nearly 27 yrs) but their commitment to achieving real results.

While a cure is an ultimate goal, JDRF is committed to doing the greatest good for the largest number of people in the shortest amount of time—this means better therapies, better treatments and better access to these advances until we have a cure for this disease.

In the presentation, I clarified the differences between type 1 and type 2 diabetes, yet both forms of diabetes can cause horrific complications. I struggled to explain this point, as my throat got a lump in it, and tears filled my eyes. I have witnessed people close to me go through all of these complications: kidney disease/failure, eyesight conditions/blindness, cardiovascular conditions/heart attack and nerve disease/neuropathy. I need you help.

I’ve dedicated my career to helping people with diabetes, yet, my advocacy and work aren’t enough. Type 1 diabetes is a small fraction of the total diabetic population, and to be frank, this disease isn’t the biggest money maker for Pharma to invest in. We need to fundraise through organizations like JDRF to get the advancements to save lives. 

JDRF is making progress and had some significant wins the last several years. One of those wins was in 2017 when Medtronic released the first ever hybrid closed-loop system to automate the dosing of insulin – known as the 670G. This product has relieved a significant portion of the mental burden of managing T1D. 

Without JDRF initial funding, this device would NOT be commercially available for an estimated 5-6 more years from now. Do you know how many lives are saved from this? From someone who has had 5 seizures in my life, from low blood sugar, and a majority of those taking place in my sleep, this is a huge deal. Research and advances like this is why we still need funding and I need your help. 

If you are local to Columbus, Ohio, I invite you to walk with me as part of, “Kelly’s Dream Team,” on Sunday, September 30th.

JDRF is helping make this disease easier, they are funding research to prevent more type 1 diabetes diagnoses, and JDRF research is the HOPE for all of us with type 1 to find a cure. 

If you are not able to walk with me on Sept 30th, please consider donating to my team as I am $4,000 under my goal, and spread the word on type 1 awareness. If you generously want to donate to my team, please also consider if your company does a match to your contribution.

In health,


Candida – Yeast Overgrowth

With many of my clients, I use food sensitivity testing to uncover food sensitivities and to help put a plan together of what foods work best for each individual. And I am being honest, out of the last 10 tests I have done, every test has come back, showing my clients have an overgrowth of candida.

Yet, what is Candida?

Candida is yeast commonly present in the gastrointestinal tract with no ill effects, but when it becomes invasive it can cause a host of issues. And, of course, yeast infections can occur in various parts of the body.


  • Anxiety, depression and mood swings
  • Nail or skin fungus, athlete’s foot, or vaginal yeast infection
  • Chronic sinus or ear infections
  • Sore muscles and joints
  • Food sensitivities
  • Feeling chronically fatigued
  • Poor memory and brain fog
  • Constipation or diarrhea
  • Frequent bloating and gas
  • Environmental sensitivities
  • Feeling worse on damp or humid days
  • Insomnia
  • Low blood sugar
  • PMS
  • Endometriosis
  • Ringing in the ears
  • Headaches
  • Sensitivities to strong chemical smells
  • Cravings for bread, cookies, sugar, other carbohydrates, or alcohol

How to starve candida?

Candida feeds on glycogen in membranes and sugar in foods and your bloodstream. The only way to starve candida is to avoid sugars. An anti-candida diet should be an extremely low carbohydrate diet. Once the candida has been sufficiently killed off and carbohydrates will be reintroduced to feed the beneficial bacteria (gut flora).


  • Added Sugars – Like honey, agave, sugar, coconut sugar, etc.
  • Mushrooms
  • Nuts – Especially avoid high mold nuts like peanuts and cashews. Safer/better nuts include: almonds, walnuts, pecans and hazelnuts
  • Dairy Products – (unless Ghee or is fermented and dairy is tolerated)
  • Junk food
  • Glutinous Grains – (wheat, barley, rye, non-certified gf oats) – seek gluten free
  • Starchy vegetables – (potatoes, carrots, sweet potatoes, yams, beets, peas and parsnips)
  • High sugar fruits – (like dried fruit and fruit juice)
  • Alcohol
  • Minimize caffeine


  • Small amounts of low-sugar fruits – Cranberry, raspberry, strawberry and kiwi fruit
  • High-quality animal protein – Eggs and seafood
  • Healthy fats and oils – Olive oil, linseed (flax) oil, coconut oil, MCT oil, coconut milk and cream (full fat NOT light), coconut Homemade mayonnaise, aioli.
  • Non-starchy vegetables – Olives, Garlic, onion, capsicum, zucchini, chilli, tomato, broccoli, cauliflower, Brussels sprouts, red radish, daikon radish, carrots, etc.
  • Fermented Foods
  • Chicory coffee and herbal teas (make sure the tea does not have gluten in it)
  • Stevia
  • Herbs – Parsley, lettuce, rocket, sage, mint, thyme*, oregano*, Vietnamese mint*, Dorrigo pepper*, mountain pepper*, cardamom, cinnamon, coriander, radishes*


Once a healthy balance of gut flora has been established we need to feed the healthy microbes by reintroducing carbs. Continue to avoid or restrict refined sugars, sweets, and sugary drinks, white bread, white rice, white pasta, yams, big starchy potato and sweet potato. Reintroduce healthy cereals and grains including millet, buckwheat, rye, oats and barley, if tolerated. Legumes are better tolerated and easier to digest if they are sprouted.

Click here to download a Candida Diet Printable!

Have more questions? Send me an email ([email protected]) or comment below.

Food Holidays

Food holidays are quite frankly funny. The best one I have celebrated lately was “National Lima Bean Respect Day.” I mean, I will respect any whole real food that offers good nutrition, wouldn’t you?!

On April 20th I did a food demonstration and touted the benefits of lima beans on our local news station here in Columbus, OH. This recipe was featured on Fox 28 Good Day Columbus.

If only my co-host on the News enjoyed lima beans as much I did! Where was her respect?