Abbie Jean Ciullo

CFNC, E-RYT 200

Functional Nutrition

Wellness Motivation

&

Botanical Formulas

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October 18, 2019

Last week just before we got our first hard freeze, I headed for my special spot in the San Juans to harvest the potent immune supporting medicine of osha root. This aspen garbed hillside, in its autumn cloak of orange-gold, is inhabited by one of the largest stands of osha I have ever met. And this is why, when there is a green light for harvest, I visit this stand of medicine each time deepening our relationship.

Last year there was a red light….the dry summer left many osha plants holding onto their reserves and not sending up flower stalks and therefore no reseeding.
I didn’t even bother to ask the plants that time.
Their lack of white parasol petals told me all I need to know.
I did not harvest.

One of the things I love most about osha is she resists domestication. Freedomphile, wild child, untamed….She wants only sweet rainwater and to reach skyward from her indigenous terrain. It is very difficult, next to impossible, to cultivate her. She prefers to stand sovereign amongst the as...

October 15, 2019

Yes, it’s true, I like to rail on plastic and how it’s toxifying our bodies and our earth.


And I hear you….plastic is everywhere, how can we avoid it and who in the heck can or wants to retreat to a cave in the Himalaya for the rest of time just to live a plastic free life?


So I like to “hack” as many things as possible since escaping modern life is next to impossible. All those EMFs (radiation) from cell phones, wifi and other sources of radiation…
Holy basil. Every. Damn. Day.

It’s radioprotective.

But I’m not here to talk about holy basil or adaptogens today.

Today, it’s Indole-3-Carbinole.
Indole what in the frickity frack?

Ok, broccoli, cauliflower, Brussels sprouts, boy choy, kale, arugula….basically all the cruciferous veggies contain Indole-3-Carbinole, which is a negative regulator of estrogen. Estrogen in any form has to be detoxed out of the body like any other hormone.

This is a positive negative.

All those plastics contain chemicals that leach into your food that are known as xe...

October 13, 2019

Disclaimer: This post is not intending to promote any unhealthy body image issues, just science. And it’s gonna get a little geeky.
Cellulite, Yoga Nidra, Sex & Stress. Are they related?
You betcha.

But first let’s talk about cookies. The backbone of any good cookie is something that makes it sweet. Without sweet it’s not a cookie. And no, those savory things that are being called cookies are not cookies. Look up the definition of cookie.

In the same regard, the backbone of our sex hormones is cholesterol. (Oh sweet sex..cookies and sex, healthy cookies and sex…I digress)
Without enough cholesterol, sex hormones are a sad cookie.

So, there’s this thing that happens when we are stressed and our adrenals start making cortisol…cortisol turns into a greedy cookie monster. It starts using up all the resources (cholesterol) and doesn’t share fairly with the sex hormones. This is called the Cortisol Steal.
Sharing is caring. Cortisol does not care.

And then without getting too geeky and keeping t...

August 25, 2019

Carp.

Trash fish or actually really good eating and a plentiful food source? 

Pretty much any fish you eat from yucky polluted waters is going to taste yuk. I'm still not sure what the big prejudice is against carp. I just speared 4 more on another trip to Lake Powell and cooked one up fresh with just some grass fed butter and cajun seasoning and it had a super good flavor (nothing muddy or even fishy) and great texture. 

The thing is, they are an invasive, destructive to the aquatic ecosystems and compete for resources with native species. There's a lot of them out there that need to come out of our waters. No you don't get as much meat as you would think for the size of the fish, but, great news!,  there's plenty out there and chuck the carcass in yer compost for fertile fishy magic. 

Some of the ones I have speared have come with beautiful roe sacks. The one pictured below weighed in at 2 pounds.  

Roe is one of the very few food sources for Vitamin D, it's full of Omega-3...

July 23, 2019

Look, I couldn't have ice cold chocolate milk when I was a kid because I was "lactose intolerant." And I really wanted it, craved it. Turns out I am pasteurized, homogenized, antibiotic, growth hormone, overly sterilized intolerant.

Wonder for how many of us this is actually the case? 


I drink raw goat milk every day and I like to rewrite stories.

So here's my "I'm a grown ass woman, I can have what I want" rewrite of ice cold chocolate milk:

Mushroom mint chocolate milk


•raw goat milk (yay local farmers, support 'em)
•2 Tbs of concentrated mushroom decoction (red belted polypore-anti-tumor, anti-inflammatory, anti-pathogenic, immuno-modulating) You can also use any favorite dual extracted mushroom powder. Please do not use raw un-extracted mushroom powders. 
•3 Tbs cacao powder
•Fresh mint
•Cinnamon
•Turmeric
•Monk fruit sweetener
•1/2 Tbs MCT oil

Blend with ice.

May 19, 2019

Frittata is this amazing creation for its ability to adapt and be so many things. The possibilities are endless. 

One reason I'm such a fan is the choline factor. Choline is found in the egg yolk. It is a nutrient needed to produce acetylcholine in the body and this neurotransmitter is important for brain and nervous system function. It is also related to mood and muscle control. 

If you don't want to geek out on science with me, just skip to the recipe and enjoy. If knowing more about the importance of choline makes you tingle with excitement, read on.

Choline is also related to modulating gene expression. Gene expression is influenced by DNA methylation and choline is important in this function of DNA methylation. I'm not going to get into a big discourse on epigenetics (gene expression) here, but the basic idea is that gene expression can be turned on or off. So if we have genetic predisposition to some condition, we can influence how/if that gets expressed or not expressed by out...

March 31, 2019

It was another amazing winter in Baja that kept me mostly in the backcountry with clients and friends and away from sitting in front of a computer so the blog posts waned. 

However, it was my extreme pleasure to connect with Rachel for this interview with her podcast Idyllicland. We laughed a lot and talked about so many things from the gut biome, the inflammation caused by gluten and sugar, to wild foods and food sovereignty and understanding the indigenous roots of the land we live on and lots in between. 

Please bear with the sound quality. It does go in and out a little, but that is how it goes when you are operating on satellite internet at the end of a dirt road in a rural Baja village. 

Click HERE  to listen to the interview. 

February 5, 2019

There are three kinds of people. 

•Those who are repulsed by mayo.

•Those who eat it just as a condiment on sandwiches and whatnot and then ...

•There are those, like me, who eat it straight from the jar and dump it on darn near everything to get that extra fat for keto living. 

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Sometimes I think the essential and most divine purpose of the spoon is to be a delivery system for mayonnaise...or the carrot, the celery, the sweet potato fry....

I recently had the epiphany as I was making my version of a mixed oil keto mayonnaise and frying some sugar-free paleo bacon up for my salad that I could put the bacon fat in the mayo as extra flavoring. 

I did and when I put it in my mouth, I could not understand how I had not taken my self-care to such levels before. 

After many requests, I am finally making an actual recipe for it (I'm more of a mix and see what happens than a recipe kin...

November 6, 2018

What does gut repair and hair color have in common? 
Well, turns out when I typed in #anthocyaninin the IG search one finds way more amazing hair colors than one does blueberries. 
So there’s that. 


But really, outside of rocking’ purple hair, anthocyanins also relate to the pigments found in foods such as blueberries and purple cabbage and besides making your food really pretty, these pigments also offer our bodies a potent dose of antioxidant and anti-inflammatory properties. 

Two of my functional nutrition clients are currently working with me on their issues with leaky gut. 
I wanted to create an easy and tasty functional food ally for them that really packs a gut healing punch.

When it comes to gut healing we want all the anti-inflammatory functional food allies we can stuff in our quiver. 

In addition to anthocyanins, blueberries contain quercitin which is a flavonoid with a particularly strong anti-inflammatory effect. And if that wasn’t good enough, studies have found t...

October 25, 2018

Cherry/cacao/piñon/acorn 
cookies! 
It’s almost acorn season again! 
I just finished up the last bit of my acorn flour from last autumn’s harvest on these gluten-free cookies. 

These cookies feature local acorn flour and backyard cherries infused with piñon flavor from piñon pine tree resin from Utah. 

Last year I learned how to infuse piñon pine cones into brown sugar. 
However, I am impatient and I prefer piloncillo to brown sugar which comes in a cone brick form. 
But then I thought...hey, resin disolves in oil soooo...
I added a few small chunks of piñon resin to coconut oil over heat until it melted and then added it to the piloncillo syrup I made. 
30 minutes vs weeks of infusion time. .

These cookies come out with a bit of a crisp exterior with a soft chewy middle like a good molasses spice cookie. 

Recipe below:

2/3 c acorn flour

1/4 c pumpkin seed flour (ground pumpkin seeds) 

1/2 c coconut flour

3/4 c teff flour

1/3-1/2 c of cacao powder depending on your flavor preference

1tsp b...

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