PSA: Vegan “alfredo” sauce might be better than the real thing 🤷♀️ .
This was an easy & healthy alternative that ALL of us enjoyed. And by all of us, I mean me mostly. 👏🏻 Shortly after this photo was the fall that led us to 3 urgent cares and then the ER that night, so I forgot to post it, but here are the deets: ▪️2 c steamed cauliflower (obvs made the day prior) ▪️1/2 c @kitehillfoods cream cheese ▪️1/2 c almond milk (I used @malkorganics) ▪️2 garlic cloves ▪️S&P ▪️blend together (for the sauce)▪️then sauté some spinach and tomatoes and mix it all together with @cybelesfreetoeat green lentil pasta.🍅🌿 Yum yum family pasta night.🍝 And don’t let your toddler run around in cowboy boots afterwards, unless you’re in to stitches & that sort of thing. 🙃
I'm so excited 🙋🏼I just started these all natural supplements 🌱 my good friend @derricksdaily told me about! Ive been following her journey for awhile and decided it was my turn to see what they are all about! She has more energy, less sugar cravings, less bloat, and sleeps better! I never knew how important gut health was until I saw this & could relate to a lot of them! I wanted to share this with you all! 👇🏼
How many of these do you have?
10 Signs your body needs balance: 🙈 Skin Breakouts
💨 Bloating/Stomach Pains
🍕 Food Cravings
😒 Trouble Sleeping
😴 Fatigue/Loss of Energy
😷 Congestion/ Constant Colds
👙 Unexpected weight gain/Trouble losing weight
Who's ready to get healthy with me? #healthandhappiness#guthealing#guthealth#plexus
Our Amazon Launch is live! Link above! Get our Anti-Inflammatory Super Blend for a limited discounted price of $15.95✨ *First 30 customers get to be part of our exclusive offer!
Email us proof of your Amazon purchase and product review once you’ve received the blend✨ We will then email you a code to be the first to receive our NEW Fatigue Fighting Blend for free✨🍵
Research shows that working out on an empty stomach, aka working out as soon as you wake up, will help to burn up more fat stores as your body will need some energy to burn. ..
This is what I have been doing,not because of this reason but because when I sit and have my breakfast I find it extremely hard to get up again to do my workout.
If you're not used to it... Go slowly. You can definitely start feeling dizzy of you're used to eating before you workout. ..
Also, do your research, don't just listen to this crazy person. #wakeupandgetitdone#burnthefat
First you gotta get rid of the not so good stuffs..
Before you can bring in reinforcements!
This means giving a good ‘ole heave ho to:
🍞 Processed foods
Those are the biggies..
But I can’t do that!
Yes, yes you can. (You’re stronger than you think 😉)
Plus, it’s NOT FOREVER.
It’s only until your innards calm themselves down and chill out.
Then you can bring them back to the dinner table,
if you want to (trust me, you probs won’t want to after you realize how stellar you feel 💁🏻♀️)
This removal is also a slow and controlled process.
Usually over the course of 4-6 weeks you remove these foods. Not ready, set, GO fashion.
Unless thats your jam.
You do you.
Celebrating #toasttuesday with Freshly Baked Hazelnut Bread, Coconut Butter & Strawberry Chia Jam! Who’d love a slice? 💕
If you had to choose just one breakfast, which one would it be? 😁
• toast with toppings
• warm oatmeal porridge
• chia pudding
• granola bowl
• veggie scramble
I think I’d go for chia pudding with granola on top! Creamy ánd crunchy 😜
To make coconut butter, just blend 3 cups of shredded coconut for about 5 minutes until smooth 🥥
PS: you can find the recipe for this #lowcarb#glutenfree bread in my book #hetketoplan 👉 link in description
The process of epigenetics gives a species the ability to evolve through environmental factors. This process literally changes the genes! This is especially important when we take into account chemicals and toxic substances in our food, air, water, products and environment. Studies have shown these chemicals don't just effect us personally but travel down the genetic line into our grandkids! 👉For info on becoming a triple certified Holistic Coach, message us or comment below. Train with the best!
OMELETTE, KALE, AND AVOCADO 🥚🥗🥑
. Pasture raised eggs contain 2x more omega 3 fatty acids that reduce blood pressure and raises HDL that clears the body of VLDL cholesterol
. Kale has a variety of fiber rich nutrients that bind to bile acids deliver them out of your body and force your liver to create more bile acids through your cholesterol stores thus lowering cholesterol
. Avocado contains two major carotenoids that boost your brains processing speed, high in fiber and reduce inflammation in the body
What a beautiful start to the day here in Sonoma Valley! I get my morning going with room temperature water and lemon juice. This is a great way to wake up the organs after resting through the night and to balance your pH! How do you start your day?? Tell me about it 🌞
#ad I’ve been incorporating turmeric into my routine for years now, and its perfect to have and take anywhere as a vitamin. I've recently been taking the @sundownnaturals Turmeric that I found at @shopritestores.
Head to your local ShopRite to pick some up!
All Sundown Naturals products are GF◊, DF◊ & non-GMO^. #sundownnaturals#turmeric#strongandhealthy *These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease. ◊Applies to all products manufactured after 5/1/15. ˆApplies to all products manufactured after 3/1/17. Please check back of label for product information. Does not apply to Sundown® Naturals Kids products except Sundown® Kids Non-GMO Multivitamin Gummies
🌮 So I may have gotten overly obsessed with chicken fajitas..
🍍This time with oven baked sweet potato and pineapple. I’m not even going to tell you how much I ate of it. All of it. I ate all of it. And then I filled a new bowl and ate all of that too. There’s no shame in my game.
👩🏻🍳 You’ll find the recipe for oven baked chicken fajitas in an earlier post!
We had such a great time at Practitioner Weekend! Thank you to everyone for taking the time to be here!! ⠀
If you know anyone seeking to join the Natural Health industry or improve your current business pleas invite them to join our private group ⠀
Do you know what a truly balanced meal looks like? When I say balanced, i mean a meal that will give your body the nutrients it needs to feel satiated for at least 3 hours (depending on the size of the meal). ⠀
The key is to make sure you’re getting enough protein, healthy fats and fiber - I find this is especially important with breakfast. You may have heard this before, but breakfast is literally breaking the fast - the 8+ hours without food while you slept. You can think of breakfast as your opportunity to really reset your body and set your metabolism up for the entire day. Getting enough protein, healthy fat and fiber in the morning makes your stomach and brain happy, and makes it easier for you to continue this trend all day. 🙌🏼⠀
You’ll stay satiated until lunch - without having to reach for that energy bar, coffee or unhealthy snack by 11am! Make sure your plate is packed with veggies (cooked and raw) and don’t skimp on the fats! 🥑⠀
Try adding raw almond butter and a high quality protein powder to your smoothie or oatmeal, or eat something that packs it all in one like pasture raised eggs + kale sautéed in coconut oil (one of my personal faves). ⠀
If you don’t already eat this way, try it and see how much different you feel! Happy Tuesday!! 💚🤗
Hell NO I’m not getting on a Ferris wheel 🎡
Just 3 years ago this was me...not because of the height...because I was in so much pain #colitis I couldn’t handle any bumps or the feeling of being stuck somewhere without a quick escape.
Have you ever felt this way?
Colitis strips away parts of your life 1 by 1.
No going out to eat
But....This year I rode the roller coaster with my son, rode the Ferris wheel with my husband, & ate a burger. All without any trouble or steroids.💜All because I healed my digestion.
•Focused on nutrition
•Focused on stressing less
•Found what worked best for me as an individual
I’m not saying what I did will work for everyone but I share this to show you it’s possible.
You have your own journey and need to find what type of healthy lifestyle works for you.(this is where a coach is handy)😘
My health became my full time job. By repairing my digestion I’ve gained my life back. No more sitting on the side lines!
And I want this for YOU too!💜
I will be hosting a FREE 5- Day Jumpstart to Heal Your Gut Challenge soon...who’s ready to do this with me?🙌🏼
On Sunday evening, I was planning some of our family meals for a few days, and was looking for a healthy, clean recipe for bread or rolls to go with meals that I could prep ahead of time and have on hand.
I flipped through one of my fave go-to Danielle Walker cookbooks, and found this gem 💎- zucchini bread! Although I actually made muffins instead of bread because they seem to last longer around our home.
I’ve always hesitated to make zucchini bread because let’s be real - veggies in bread?! 🤔🙄 Isn’t that going a little too far?!
I stand corrected. 💁🏼♀️ My husband and kids LOVE it!
My eleven year old son took one bite, and gave me a big thumbs up 👍🏻 accompanied by some “mmmm”s.
My daughter took one bite, smiled and declared, “I approve! This is SOOO good!”
Danielle Walker for the win 🙌🏻 again! You can find this recipe in her Meals Made Simple cookbook or on her website (search zucchini bread).
Tip 🍽: I use the almond flour she recommends whenever a recipe calls for almond flour - WellBee superfine blanched almond flour - it makes a difference!
Bonus 💥 : your house will smell amazing as the bread bakes! 🤗 Just like fall!
Note 📝: this is a paleo recipe, not AIP...so I have not tried it yet. I did start reintros last week 👏🏻, so I am looking forward to eating some soon!
My breakfast juice
3 and a half carrots🥕
Small bunch of cilantro 🍃
2 small pieces of ginger 🍃
Small piece of zucchini 🥒
1 small lime🍈
The best thing about juicing besides the crazy amount of nutrients you can pack into your body at once, is nothing goes to waste! If greens start to wilt, or any other veggie starts to turn or soften....toss it in your juice! Got some left over zucchini but it's too small to do anything with? Add it to your juice! .
With that being said.... this one was difficult to put down. Typically I just do the carrots and collards with pieces of left over veggies such as celery, spinach, zucchini. The cilantro, lime, and ginger was potent lol. However, I'm juicing for a chronic illness here, so I put it down like a man!🤣 Seriously, this didn't taste good, so if you're new to juicing, be sure to start with more palatable items. Carrots are very sweet when juiced, like it's crazy!
Did you know that the beneficial enzymes of juice die within 15 to 30 minutes of juicing? So you have to drink up within that time frame if you want to reap the most health benefits from it! Stay thirsty my friends!
First step to surviving a restrictive diet and health problems:
Part a) Always listen to your body and fuel it with the most natural and nutrient dense food you can. Food really is medicine, not your enemy. Let it serve you.
Part b) Understand the difference between discipline and obsessive behaviors. Food is allowed to fuel your soul every now and again too, so don’t be afraid to eat new or “naughty” things (exhibit a👆🏻)
Feeling ready for the winter ahead with this gut-healing vegetable stock with full of nutrients, magnesium, potassium and numerous trace minerals. It is a good way to incorporate some vegetable to your kids diet too and it is also easy to prepare. And believe me; do this one thing and have better soups all winter ;) You can do it with your favorite vegetables as you wish. Add more celery, or leek, or whatever you do have on hand. It will be base for your soups, stews and risottos;) or drink it which allows the body to refresh and restore itself. 👉🥕🍀🍆🥕🍃Here is the ingredients I used this time: carrot, onion, celery, garlic, parsley, aubergine, kale (you can also use spinach) , olive oil or coconut oil, turmeric, leek, mushroom (dried shiitake works best) ,bay leaves, 1 tbsp apple cider vinegar and some herbes(thyme or rosemary -optional). Heat the oil in a large stock pot, and saute vegetables over medium high heat until softened, about 5 minutes. Add the apple cider vinegar, water, bay leaves and herbs (if using) and bring to a boil and then boil one hour or more. This process will make the nutrients of the vegetables get into the water.
Take the pot off the stove and remove all the vegetables with a slotted spoon. Store this stock in an airtight container in the fridge for up to a week. Freeze for up to 3 months. Voilà
Anxiety Hack > reduce inflammation
Thyroid Health Hack > reduce inflammation
Migraine Hack > reduce inflammation
Chronic Pain Hack > reduce inflammation
Weight Loss Hack > reduce inflammation .
Whatever your goal is, if inflammation is in the way your body will not do what you want it to do 😉. It will not respond in your favor.
I've heard "But I'm doing everything and nothing's working!". What you're saying is, you're doing everything you know of and are getting frustrated. I totally understand. Let me give you some help here.
Take this blueberry yumminess here 🤗. If I were to just put blueberries and milk in here. I'd be doing more harm to my body because the blueberries will cause a spike in my blood sugar. This in turn will cause inflammation even though blueberries are one of the most potent antioxidants you can eat!!!
I know, you're confused now right!?! 🙄 you need something to counter that spike in sugar, something to help it release slower into your blood stream. .
This is why so many of yall feel defeated. You're almost there... .
I want to give you 9 signs your body's inflammed and then share with you how to use nutrition, supplements and a lifestyle to reduce the inflammation that's going on inside your body, just like I was able to do in mine. .
Top 9 signs you body's inflammed!
1. You have joint pain.
2. You're trying to lose weight and you haven't budged
3. You feel it (we've all been there where we feel more puffy that the days before).
4. You just always feel run down (Fatigued)
5. Brain Fog
6. You always feel bloated
7. Swollen lymph nodes
9. Headaches and migraines
Do any of these reasonate with you?
If they do, sign up for the Anti-inflammatory Webinar. Link is in my bio @nutritionsmylife 🙌
Have questions? I'm just a DM away or ask away in the comments! .
Preparation is crucial if you want to get the most out of your foods.
Our ancestors had myriad methods which they used to prepare food sources. Most of the time to preserve for winter months, however I have a feeling certain ancient cultures knew that fermenting foods had a profoundly positive effect upon our bodies bacterial ecosystem.
It always impresses me how wise and attuned to biology the ancients were. Considering how we're taught our modern era has superior quality of life, health care, science and technology, I think it's extremely noteworthy how beneficial many of our ancestors practices were.
The majority of our technologies are man made, non native biological disruptors such as WiFi signals and smart phones. Much of our science plays catch up to only regurgitate and reiterate what the ancient practices and great health systems already knew and documented extensively.
Sometimes you gotta take a step back to take two steps forward.
Here's my simple formula for the day:
Regress = Progress
RECIPE BELOW // Butternut Breakfast Soup
We love soup for breakfast!
⭐ high quality protein
⭐ bone broth
⭐ convenient — just prep a batch and re-heat
@mickeytrescott ups her soup game by adding a dose of probiotics from fermented vegetables like sauerkraut!
What's on your breakfast menu this week? #aipshowusyourplate
🌿 1 tbsp solid cooking fat
🌿 1 onion, chopped
🌿 4 cloves garlic, minced
🌿 1 tbsp minced fresh rosemary
🌿 3 cups water
🌿 1 small, whole chicken (about 4 lbs)
🌿 1 small butternut squash, peeled, de-seeded, cubed
🌿 1 tsp sea salt
🌿 ½ lb baby spinach
🌿 ½ lemon, juiced
👉 Place the solid cooking fat in the bottom of your Instant Pot, select the "saute" function. When the fat has melted and the pot is hot, add the onion and cook, stirring until translucent and lightly browned, about 6min. Add the garlic and rosemary and cook for another 30 seconds, until aromatic.
👉 Add the water to the pot and turn off the heat. Add the chicken, squash, and sea salt to the pot. Lock the lid, and set your machine to pressure cook on the manual "high" setting for 16min.
👉 When the machine indicates the dish is finished cooking, immediately place a towel over the steam valve, carefully opening with the use of a wooden spoon (you can burn yourself easily here) to quick-release the pressure. Once the steam is released, remove the lid, and cool.
👉 Once the dish has cooled, remove the chicken from the pot. Take off the meat and place back in the pot with the spinach and lemon juice. Place back into the Instant Pot container to heat to temperature, and enjoy!
👉 If you are going to be portioning this soup into jars for storage in the freezer, allow it to cool completely and spend 24 hours in the refrigerator before doing so — the soup will have a better flavor when you reheat it!
link in profile for web version!
I just picked up a copy Emma’s book The FODMAP Friendly Kitchen. I’m super excited to spend Saturday cooking up some treats to keep me motivated 👏🏼🍰
My go to snack at the moment has been the FODMAP certified chocolate espresso Carmans Bars. They’re delicious but I need to be careful and not eat so many I ruin my favourite snack! ☕️🍫
P.s All this dreaming about sweet treats was brought on by someone quizzing me what the French word for ‘crescent’ is. It’s croissant 🥐😋
How effin delicious does this look??!!
My 2 Favourite Prep Tips ❤️
• • • I roast a whole tray of mixed veges every 3ish days and throw them into lunches and dinners • • • I boil about 6 eggs every second day so I have 6 nice 80 calorie protein snacks
Staying home tomorrow, so I'm going to make that butter bean pumpkin soup! 😁
These protein, fat and fibre packed Apple Chai Spice Bars from Week 4 of my 28 Day Guided Gut Healing Program need no introduction! ⠀
*1 cup almond flour⠀
*1 cup hemp seeds⠀
*1 large apple, grated⠀
*½ cup ground flax seed⠀
*½ cup cashew butter⠀
*½ cup walnuts, chopped⠀
*¼ cup coconut oil⠀
*⅓ cup shredded coconut⠀
*2 chia ‘eggs’ (mix 2 tablespoons chia seeds with 6 tablespoons water and leave to set for 5 minutes)⠀
*2 teaspoons Chai Spice Blend ⠀
*1.5 teaspoons baking powder⠀
Preheat oven to 350 degrees.⠀
Place the cashew butter and coconut oil in a pan and melt gently. ⠀
Place all other ingredients in a large bowl, and stir in the melted cashew butter and coconut oil. ⠀
Line an 8 x 6 inch baking dish with parchment paper, pour in the mixture and bake in the oven for 30-35 minutes. Leave to cool in the dish for at least 45 minutes (if you can). ⠀
Cut into bars, then store in the refrigerator or freezer. ⠀
Here is another awesome addition to the DoTerra Essential Oil and boy, this one has so….many benefits. Many of us have taken or heard that Turmeric is powerful for inflammation and pain so if you are taking the capsules, know that there is rapid elimination and with this pure essential oil, you will get more relief with joint discomfort without losing the benefits as it is fat soluble. So my fellow Keto dieters, this is great to combine with coconut oil or olive oil. When it doesn’t dissolve properly, then it has a hard time getting to the gut, which is where our immune system lives. “80 percent of your immune system is located in your digestive system, making a healthy gut a major focal point if you want to maintain optimal health” explains Dr. Joseph Mercola. .
Turmeric Essential Oil has 2 unique chemical components. Turmerone and ar-Turmerone. Tumerones readily absorbs and can easily act on cellular membranes. Did you know that Turmeric is one of the most researched plants for its medicinal properties and we have the most purest form! .
Key benefits are:
🔹Natural Tissue Support
🔹Increased antioxidant capacity within the body
🔹Sustains cardiovascular health
🔹Supports and preserves brain function
Now, this is not the best aroma for diffusing alone, but combining it with Lime or Green Mandarin Essential oil is a great way to get the benefits of the oil while enjoying the aroma if you are not comfortable with ingesting. .
Do you want to get this oil in your home? Dm or raise your hand, and I can tell you how
Wish I was eating this right now. I’m in need of some comfort food that’s full of goodness and veggies. My immune system is rubbish and I don’t think work helps, I feel like I’m constantly sick 🤒🤧. Anyone got any recommendations for any fodmap friendly vitamin supplements?
The gut produces more than 90% of the body’s serotonin, a hormone that helps regulate our mood or emotions. “As we might imagine, stress can result in adverse effects on the gastrointestinal tract and the whole body. Stress can cause chronic nausea or bloating, and can be a trigger for disease flares or exacerbation of symptoms in people who have irritable bowel syndrome, inflammatory bowel syndrome, and other gastrointestinal conditions,” Dr. Ganjhu said.
Happy gut, happy you! Healthy eating, hydration, deep breathing, and meditation are great ways to keep your body and mind happy😊🧘🏽♀️