Evolve Your Health Blog
Combining personal experience and research with nutritional and lifestyle hacks to empower and support mamas everywhere in building strong, healthy families.
Cassie Rief, FNTP, MRWP
Hi – I’m so thrilled you’re here!
As a crunchy mama and advocate for personal health empowerment, I’m passionate about sharing my holistic, natural approach to nutrition and wellness in actionable ways
you can use to up-level your family’s health and happiness.
Featured Post
Why gluten is hurting your health (Even if you don’t have celiac)
As a restorative health practitioner, one of the most common questions I hear is: “Do I really need to avoid gluten if I don’t have celiac disease?” The short answer? For many people, yes. Let’s break down why gluten is such a problem for the gut and immune system and why eliminating it can be especially important if you’re dealing with chronic symptoms or autoimmune conditions like Hashimoto’s thyroiditis. First, what is gluten, and where is it found?Gluten is a protein naturally found in wheat, barley and rye. It gives bread its chewy texture and helps dough rise. But because of its versatility, gluten is also added to countless packaged foods, sauces, canned soups and salad dressings, and it’s even in non-food items like cosmetics and...
Recent Posts
Why gluten is hurting your health (Even if you don’t have celiac)
As a restorative health practitioner, one of the most common questions I hear is: “Do I really need to avoid gluten if I don’t have celiac disease?” The short answer? For many people, yes. Let’s break down why gluten is such a problem for the gut and immune system and...
Understanding the root cause of sugar cravings
Sugar cravings – who DOESN’T have them? Sugar is extremely addictive after all, with some studies reporting it is more addictive than alcohol or cocaine. Yet, while cravings are a normal part of life, how we respond to them can be incredibly common (eat ALL THE...
Crush holiday sugar cravings
This time of year, the struggle is REAL to stick to a healthy diet and curb sugar cravings. Food days at work are a common occurrence, bake sales are everywhere, and your planner is likely jam packed with parties, which means one thing: hello, dessert! And, seriously...
Easy health hacks for great digestion
Anyone who works with me knows I love (LOVE) to discuss digestion. I love talking about digestion because it is 100% necessary for good health. If your digestion is lacking, guess what? You are simply not absorbing the nutrients your body needs to function well. Of course, most critical to digestion is first eating real, whole foods!
Crockpot Hawaiian Pork with Rice (Gluten- and Dairy-Free)
This crockpot Hawaiian pork recipe is a huge family favorite (last night, my five-year-old daughter ate four bowls - no joke), and I know it will become an instant classic in your household as well! Not only is it easy to make, but it's gluten- and dairy-free! I...
Nutritional therapy changed my life … it can change yours, too
Years ago, I knew something was off with my health. Everything – and I mean everything – made me itchy and break out in full-body rashes. My hormones were out of whack, and I could NOT lose the stubborn bloat or extra 10 pounds of body weight. I got sinus infection...