Meet Christal

Hi, I’m Christal!


I am the owner and author of this little space on the web, Nutrition in the Kitch. I have an undeniable passion for delicious food and wellness. I began my career as a certified nutritionist in 2010 and began my own private practice for nutritional consulting, Pure & Simple Nutrition. I consulted for several years and with the encouragement of my friends, family, and clients I decided to combine my nutritional knowledge with my love for food and put it all together into a blog to share with the world….and so, Nutrition in the Kitch was born!

I believe that healthy, whole foods can not only make you feel fantastic but they can truly taste delicious too. I love taking indulgent recipes and altering them to increase the nutritional value without sacrificing the flavour or beauty, you can search my hundreds of recipes here! My “kitch” is the place where I always feel the most relaxed and creating delicious, healthy meals is the best therapy for me! Work aside, I am married to my wonderful husband Justin, and a mama to my beautiful daughter Hemsley, as well as three very spoiled rescue cats. I love to travel, stay active, and spend quality time with my friends and family. I do my best to enjoy the blessings of each day by keeping the God at the center of my life and my faith is truly foundational to who I am.

I follow a flexible way of eating that consists of gluten free and dairy free whole-foods, mostly unprocessed, with indulgences here and there (I absolutely love dark chocolate and dairy-free ice cream!). After having been down the road of strict dieting I’ve come to realize that sustainable health must be balanced and enjoyable. I do not diet anymore and I do not promote dieting, I like to instead teach my clients and readers about accountability and sustainable nutrition that works for them, the perfectly unique and wonderful person they are.

I love to help women experience freedom with food and find an enjoyable, non-restrictive, and attainable way of eating that helps them feel energized, joyful, happy-in-their-own-skin, and embrace the most amazing version of themselves, and I love to inspire women and mothers to eat well, cook often, and enjoy life!

Thank you so much for stopping by, I’d love for you to sign up and join the Nutrition in the Kitch Online Community by completing the sign up form in the right sidebar!

Be sure to check out my online shop to browse my e-books, guides, cookbooks, and wellness programs!


xo Christal.

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  • Hi Christel! There are many people who inspire and delight me on a daily basis and I want to thank you for being one of those! Your blog is refreshing and cool to read and be inspired by it! So keep up the good work!! xo Line

  • You are light and joy in this world – we love you! And we love your blog… hurray for finding you on Pinterest. Take care and keep up the great work!

    • Hey Emily, while yes I do believe you can have too much protein, just like any other macronutrient, I don’t necessarily agree with the numbers/percentages in that article. 5-10% in my opinion is quite low as the remaining 90-95% of the diet would then consist of carbohydrates and fats which would be very high percentages of those two, which also would be detrimental on the body. I am all about balance, and I think a fine balance of all micronutrients is best – that’s what has also worked very well for me. Also, another factor to consider which isn’t really talked about in the article is “type” of protein – yes, increased red meat consumption, processed meat consumption, and very high fat meats are all linked to those diseases discussed, however proteins such as fish, chicken, and vegetarian proteins like beans, nuts, seeds, all have very beneficial health properties.

      Let’s take a person who consumes around 1500 calories per day (this is typically what I take in on most days – some days closer to 1700) – my “10%” protein intake would equal 37.5g of protein. If I were to have one 5 oz piece of baked salmon for dinner, that would, according to this article, be my alloted protein for the entire day and anything over that would be “too much”, and therefore I would need to fill the rest of my day with carbohydrates and fats. To me, that’s not realistic nor do I believe balanced or healthy for my body. In my opinion, weight maintenance, a great balance of macronutrients is 25% fat, 40% carbohydrate, and 35% protein. These would change for weight loss, or weight gain.

      I hope this answers your question! 🙂

  • Hello! Im just interested in your diet. What do you usually consume in a day? What must be included in one’s diet to be healthy? What must not be included? Thanks!!! 🙂

    • Hi Maria – check out my “What I Ate” posts under the Extras tab – this will show you the many things I eat in a day! 🙂