CHIA PUDDING MADE EASY
Chia pudding is my go-to dessert because it’s incredibly healthy AND delicious. There are 101 ways to make chia pudding but today I want to share a few of my favourite combinations and how you can get super creative with your own pudding concoctions.
THE BASICS OF CHIA PUDDING
Once you’ve got the basic principles of chia pudding down you’ll be able to create any combination of flavours.
3 tablespoons of chia seeds to 1 cup of liquid
From there the options are endless! Just make sure to mix each combination up thoroughly so the chia seeds are evenly distributed. Try these and then experiment with your own favourite flavour combos.
Here are some of my favourites (each makes 1 serving) ● Orange - 3 tbsp. chia seeds + 1 cup almond or coconut milk + 1 tsp. vanilla extract + zest of 1 orange ● Strawberry Basil - 3 tbsp. chia seeds + 1 cup strawberry puree + 5 basil leaves, finely chopped ● Chocolate - 3 tbsp. chia seeds + 1 cup coconut or almond milk + 1 tbsp. cacao powder + drizzle of maple syrup
Mix everything together then leave for 1 hour or overnight. Stir thoroughly before eating.
If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out our new comprehensive program Restore your Gut (link in bio). In the program you get lots of delicious, satisfying recipes as well as strategies that will help rebuild your intestinal flora.
#transformationtuesday -the 🔑 to unlocking your gut microbiome is back! @myviome kits avail in time for holidays🎉. I can’t think of a better gift than a healthy gut for you and loved ones. DM me so you can qualify for my unique ambassador discount code!
Sunday Meal Prep 🥦
If you’ve followed me for a while, you know meal prep is a form of therapy! I was on vacation all last week; all inclusive food and drink and I took full advantage (and don’t feel guilty!!). •
I was itching to get back to my kitchen! This week’s prep: •
Veggies: asparagus, zucchini, beets, sweet potatoes. Cut it all up, lay it out evenly on pans, cook at 345. The green veggies take about 15-20 min while the taters and beets take much longer..35-45 min. •
Protein: crockpot shredded chicken breasts, ground grass fed beef, hard boiled eggs •
Not pictured: raw almonds, dried figs, Babybel cheese, and chopped salads for on-the-go snacks. •
BTW- don’t find chopping veggies as cathartic as I do? 😂 most stores carry pre-cut vegetables! You’ll pay a bit more but if it’s worth the cost of your time, why not?
What’ve you got cooking for the week? Drop a comment below 👇🏽
Was so excited to hear about @myviome. Unfortunately still waiting for results after more than 6 weeks. Lack of communication is upsetting. That and the cost, which I don’t mind if I am actually getting my results. #viome#stillwaiting
Viome approved & mostly Bulletproof dinner of homemade meatballs using pastured pork from Green Pasture Farm in Rimington, Hampshire, organic and in-season chanterelles and organic baby 🍄, asparagus and wild rice. The latter is in the Bulletproof Yellow Zone but wild rice is technically a grass, not a grain 🌾and @myviome says it’s good for my gut diversity. By the same token, they’ve told me apples 🍎 are one of the few fruit I can eat so I’ve diced those and added, along with local Oxon honey 🍯 and arrowroot to my meatballs. All this just goes to show that any dietary guidelines are just that: guide *lines* not *walls*. Each of us is bioindividual, especially when you take the gut biome and how it affects gene expression into account👌 ➡️Have you been told by Viome to go ‘off piste’ from the BP diet? Did you feel better for doing it? I’m hearing great things from other autoimmune patients following the Viome guidelines and have to say they’re working well for me too. I’d be curious 🤔 to hear from you if this worked for you as well! #viome#gutbiome#guthealth#guthealthmatters#bulletproof#bulletproofdiet#bulletproofcoffee#autoimmune#autoimmunedisease#autoimmuneprotocol#autoimmunediet#meatballs#wildrice#eatyourveggies#fiveaday#healthyaging#healthcoaching
Bifidobacterium species make up some of the microbiome in humans.
After attending a talk by psychiatry Professor Tim Dinan, I learnt that these can produce the neurotransmitter GABA.
Pregabalin and gabapentin are two drugs used in the treatment of neuropathic pain. They essentially work in the same way as natural GABA. ——
Feed your microbiome, sort your pain?
As I am finishing up my KION coaching program with Ben Greenfield- I discovered how interesting it would be to coach my Nutritional Therapy clients based on info collected from their DNA, gut biome labs (stool test as with VIOME), blood tests, salvia and results from the NT functional evaluation. How would that be for a personalized program to transform the WHOLE athlete as well as improve aging process and performance. Stay turned for The WHOLESTIC Method Program in 2019. @dnafithq @myviome @wellnessfx @drbenlynch #dirtygenes @ntatraining #ntp#fdn#kioncoaching#dnafit#viome
Nearly 2500 years ago, Hippocrates first revealed that "all disease begins in the gut."
Today, we're finding that the gut microbiome contains as many health-determining bacteria as there are cells in the rest of our body. These bacteria protect us from infection, support our metabolism, and promote healthy digestion. Over 100 trillion organisms live within our gut and they interact intimately with our immune system, ¾ of of which lives in the lining of our gut.
Problem is, most of us have inadequate beneficial bacteria, excessive damaging bacteria, and a serious lack of bacterial diversity--primarily because of a poor diet.
Discover the best diet for who you are right now by leveraging the science of your unique microbiome. Get started at Viome.com
#Superfood -Find out your unique superfoods - with #myviome . . . . . . .
Before you make your next 🥤 🥦and load up on oxalates, find out if you’re in the 30% that should avoid this green that’s in most healthy smoothies and juices.
DM for more details. 📥
Ok. Here is my favorite recipe for grass fed beef spaghetti sauce - it’s the recipe from the @paleoflourish lasagna. I just make the sauce with beef and put it on spaghetti squash or low carb noodles (noodles posted in next post)... https://paleoflourish.com/paleo-eggplant-lasagna-recipe
Thanks to my mom for making this delicious shrimp stir fry with bok choy, bamboo, bean sprouts, water chestnuts, celery and carrot with organic tamari served over shirataki rice (yam fiber and water). Delicious!
Without question of my favorite episodes of @markmetry show Humans 2.0. Combing MST (Metatranscriptomic Sequencing Technology) and AI brings us to a whole new frontier to understand illnesses and diseases like no other. Innovation has brought us @myviome with the minds of @naveenjainceo and countless others this will change how healthcare is done. Surgeries and drugs being pumped into us is not the answer. Innovation technologies such as @myviome give doctors, health care providers and more importantly US THE ABILITY to have actual preventative measures implanted to extend human life but also human QUALITY of life. This is so beautiful. I would without question recommend following my man @markmetry and following the HUMANS 2.0 PODCAST ASAP on Apple Podcasts. 146 Episodes of raw brilliance, in-depth conversations, critical questions, and most importantly genuine compassion and the pursuit of human curiosity. Proud of you Mark. And excited to see what @myviome and @naveenjainceo are cooking up!
Click the LINK in bio ⬆️. What if I told you that I was joining forces with someone who’s mission is to make illness optional?!!! Yes, it’s true. @Naveenjainceo of VIOME and I were interviewed on the Elissa Goodman Show. Click on link to watch show and DM 📩to order the simple test that has changed the way I practice nutrition for myself and my clients. #elissagoodman#elissagoodmanshow
This was delicious: @nounoscreamery plain whole milk Greek yogurt with homemade applesauce. I ended up stirring the applesauce into the yogurt- it tasted like one of those fruit-on-the-bottom yogurts that you stir up but with less sugar. The applesauce was just apples, lemon, water and cinnamon. I do not add sweetener. My favorite recipe is from @unconventionalbaker https://www.unconventionalbaker.com/recipes/diy-gf-vegan-and-paleo-applesauce-recipe/
Mmmmm.... spaghetti squash with grass fed beef sauce. My favorite spaghetti sauce is the one used by @paleoflourish for their dairy free, gluten free eggplant lasagna. https://paleoflourish.com/paleo-eggplant-lasagna-recipe
Well I’m about 20 posts behind so here goes with one of my Viome meals: Grass fed steak from @panoramameats @wholefoods served with sautéed leeks and mushrooms, fresh peas, 1/4 sweet potato and sautéed mustard greens+spinach topped with cara cara oranges.
🆘 Could the health food you’re eating be the cause of all your health problems❓
🖥TUNE IN to @focustvnetwork to watch my interview on The @elissagoodman Show with me and @naveenjainceo .
This is me standing with Naveen Jain, a multi-billionaire who has literally changed the world with his businesses and still is!⠀
I've had the pleasure of seeing Naveen speak in person 2 times now and both times have been incredible. His latest business adventure is striving to make illness optional. ⠀
His Viome company has formulated a test that will give you exact food recommendations for you individual body based on the make up of the microbiome of your gut. The thing is that no one person has the same gut microbiome but we like to prescribe the same diet to everyone. However, this test shows you the exact foods that digest well in your body and what don't. Surprisingly, there a lot of "healthy" foods that actually aren't that healthy for everyone.⠀
I decided to take this test a few weeks ago after hearing him speak and recently got my test results back. There were a lot of foods on my "do not eat" list that I had been eating consistently because I thought they were healthy for me. ⠀
Some of the foods on my do not eat list were broccoli, cauliflower, onions, mushrooms, garlic, cabbage, almonds, and tons of other "healthy" foods that are healthy but just aren't great for my specific body. ⠀
It's been a little over a week that I've been following the recommendations from this test and I already feel so much better! ⠀
Sometimes, the best thing you can do for yourself is to take the guess work out of it and get the data. ⠀
Do you know what foods are best for your body?
This was Brandon’s birthday brunch #huevosrancheros - I just fried a corn tortilla from @cabochips and topped with leftover #blackbeans from enchilada night plus an egg fried in @kerrygoldusa butter #roastedsalsa from @365bywholefoods and sprinkled with #cojitacheese - yes I had one too. It was amazing!! Each component is compliant with Viome EXCEPT frying the tortilla in oil - but it was Brandon’s birthday so we indulged. Stay tuned to see his #glutenfree birthday #carrotcakecupcakes
Viome Week 1! 🎬That’s a wrap! So what are my take-always from Week 1?
➡️Viome is very close to Wahls. I’m eating 8 cups of veggies per day plus 2 cups of fruit, so that’s 10 cups fruit/veggie. Plus I eat 2 servings of whole grain like brown rice or oats. Plus I eat 5 servings of protein/fat - typically 3 ounces of grass fed beef or 5 ounces of wild caught seafood plus 1 cup of dairy, 1 serving of nuts, 1 cup of nut milk. So this is pretty compatible with Wahls - it’s the same fruit/veg and it’s 1 tsp of sweetener per day max. The biggest difference is that it is MUCH less fat. And I added dairy back to my diet after 4 years to see what happens.
➡️I have waaaaay more energy on this Viome diet than any previous diet.
➡️I’ve lost almost 2 pounds without trying. I hope to lose 1 pound a week for 15 weeks.
➡️I’m never hungry and I haven’t had a single food craving.
So far, so good! What has your experience been?
Don’t forget: Viome is $100 off right now! Use link in my bio to order!
#viomechallenge Day 9
I soooo miss my chocolate, it’s officially not on the list, so I’m challenging myself to go without, if for no other reason than to prove it to myself 🧐
After a 16 hour #intermittentfasting I was pretty hungry this morning so had some fruit while I was waiting for my real breakfast to warm up.
#shrimpenchiladas with homemade #tomatillosalsa for Brandon’s Birthday - I used a Southern Living recipe with modifications: .
✔️1.5 pounds unpeeled, medium-size fresh shrimp.
✔️5 tablespoons olive oil, divided.
✔️1 large poblano pepper - halves and seeded (I used a roasted Hatch Green Chile with seeds).
✔️1 large onion, chopped.
✔️1/4 teaspoon salt.
✔️1/2 teaspoon dried oregano.
✔️1/4 teaspoon ground cumin.
✔️1/4 teaspoon pepper.
✔️1/2 cup sour cream.
✔️8 corn tortillas10-ounce).
✔️HOMEMADE TOMATILLO SALSA - RECIPE BELOW ✔️1 1/2 cups (6 ounces) shredded Monterey Jack cheese.
✔️15 tomatillos peeled.
✔️4 cloves of garlic peeled.
✔️1 small Serrano pepper.
✔️1 cup cilantro.
👩🏻🍳Boil tomatillos, garlic and Serrano in water about 5-8 minutes. Strain (keep liquid) and cool. When cool, cut stems from tomatillos and add tomatillos, garlic, and Serrano to a blender with 1/2 cup cooking water and blend. Add cilantro, salt and pepper to taste and blend again. This can be made a day ahead.
Peel shrimp, and devein, if desired. Coarsely chop shrimp, and set aside.
Brush an 11- x- 7-inch baking dish with 2 tablespoons oil. Set aside.
Saute pepper in remaining oil in a large skillet over medium-high heat until skin looks blistered. Remove from skillet, and chop (Or roast chili on grill). Step 4
Return chopped pepper to skillet. Add onion and next 5 ingredients; saute 4 minutes. Add chopped shrimp, and saute 1 minute; remove from heat, and cool 5 minutes. Stir in sour cream.
Heat tortillas according to package directions. Spoon shrimp mixture evenly down center of each tortilla, and roll up. Arrange, seam side down, in prepared pan. Top with sauce, and sprinkle with cheese. .
Bake at 350° for 25 minutes or until thoroughly heated.
💡Serve with black beans (cook with salt, pepper, cumin and oregano and top with queso blanco).
💡Serve with Corn: Peel husk down, coat with grass-fed butter and sprinkle with salt. Put inner layer of husk back. Grill. Cool. Remove husk and sprinkle with cojita cheese.
Soooo yum! 😋
#shrimpenchiladas recipe coming tomorrow! Yes, these have dairy - I made these for Brandon - it was his birthday and this is his favorite dish. I made the tomatillo salsa from scratch. They are #glutenfree
I’m about to get real nerdy on y’all. I recently took the @myviome microbiome test and have been geeking out on all the results. The test provides so much information on what’s going on inside our #gut . Not only does it tell you your microbiome diversity, gut shedding, activity, ecosystem, and metabolic rate it gives you suggestions on how to improve your gut! Foods that are helpful and harmful to your specific microbiome. It even lists a few supplements to help aid your microbiome. I could talk for hours about the results but won’t make you read it all. If you have questions DM! I ❤️ this stuff. #scienceiscool#nerdygirl#microbiome#viome#healyourgut
Adding some exciting new products to my diet! @millkingmilk grass fed whole milk and heavy cream plus @maplehillcreamery organic grass fed kefir plus @nounoscreamery whole milk Greek yogurt and @threetreesfoods organic unsweetened almond milk. I recommend all of these products so highly! They are delicious top-of-their-class products. The almond milk is literally just organic almonds and filtered water in a BPA free container. Compare that to popular brands sitting in cartons on a shelf full of preservatives - swipe to see the ingredients of three popular brands of shelf stable almond milk. I don’t want to be ugly here, but these are NOT health foods. I am very saddened by the commercial food industry hijacking and perverting health foods into horrifying chemical laden junk that will make people sick and inflamed. It’s predatory behavior that prays on people doing their very best to navigate wellness. Please, read labels. Almond milk, coconut milk, protein powder and bars, kombucha - these are examples of health foods that are being bastardized into chemical crap. Again, swipe to see the labels of 3 products that are an example of almond you don’t want to consume. Look for alternative dairy products that are fresh and refrigerated without preservatives or chemicals or make your own nut milks. I don’t mean to be harsh - I know it’s frustrating to navigate what is and is not healthy and I know it’s expensive to eat healthy. But I’m a firm believer in telling the truth. Consuming unhealthy products and sticking your head in the sand to avoid the truth won’t help you heal from disease. I say this with love and passion for your health because I care so deeply about your healing. So please hear it with my positive intentions in mind....❤️❤️❤️
Reverse time photos- today they’re just prettier that way. Saved all my protein/fat for our dinner out and so glad I did. This seafood was. the. bomb. #emcseafood#viome#viomechallenge#30daysviome (Day 6)
@myviome thank you for this kit . 🚀First , i hate needles, I do not .. I mean DO NOT like them. With that said, i have created a list of things I am afraid of/ dislike and I’m hoping to attempt each one of them.
Obviously, pricking myself was on the list and I did it 🤗. And I didn’t act like a drama queen— is this what adulting is all about? Pretend to be cool even if it hurts like a #%^^🤓🍷
@myviome comes with a metabolic intelligence kit where one can measure their glucose levels and find out how they are doing inside out. 🤔🙌🏻
It’s important to know what’s underneath those six pack abs - what you see outside may not be what’s going on in the inside ☝🏻👀