Roasted broccolini has been a staple at our house lately. Seriously, both of us could eat it every day. And it’s SO SIMPLE. 💚
First, preheat your oven to 420. Second, prepare the broccolini and cut off the bottom inch or so of each stem.
Next... In order for all of the leaves and florets to get super crispy, you want to be sure to get oil (avocado or olive) into every crack and crevice. You could do this in a bowl, but to avoid another dirty dish, I drizzle it over while on the sheet pan, and then make a ‘puddle’ of oil, and use the broccolini like a paint brush brushing the florets back and forth in the oil, then massage with my hands so it all gets evenly coated.
Sprinkle with salt and add lemon zest if you wish! I also will add red pepper or other spices, but it’s honestly so good just with salt.
Put sheet pan in oven at 420 for about 12-15 minutes, flipping over halfway through (if you remember 😉 if not, no worries)!
THAT’S IT! Recently, eating this with homemade ranch has been LIFE, but there are so many things that this broccolini is great with.
#eatyourveggies #veggielove #roastedveggies #sheetpandinner #simpleandeasy #wholefoodsdiet
Even though I’ve had a feeling I’ve had SIBO for the last few years, I’ve made the choice to bomb my gut every now and then, knowing full well the consequences would suck the next few days. As I did so for the last time this past anniversary weekend, I came back wanting nothing but a healing soup. 👇🏽
This recipe is SIBO and AIP-friendly, full of magnesium, vitamin C, and beta carotene, and super easy to make. The waiting is the hardest part. 👇🏽
1 whole chicken, 4-5 lbs.
2 heads of kale, chopped
2 heads of collard greens, chopped
6 carrots, chopped
Juice of 1/2 lemon
1 tbsp. olive or coconut oil
1 tbsp. Apple cider vinegar
Salt and pepper to taste
To make broth, cover chicken with water and add any SIBO-friendly discards to a large stock pot. I had (in my freezer) carrot tops, Swiss chard stalks, carrots, and celery. Add lots of salt and apple cider vinegar. Boil on high to water is rolling, then reduce heat to simmer and cover. Boil for 2 hours. 👇🏽
While stock is simmering, chop kale, collards, and carrots. After 2 hours, take chicken out of broth and carefully remove the discards, so broth is clear. Use a strainer for best results. 👇🏽
When broth is clear, add kale, collards, and carrots to stock. Bring to boil and reduce to simmer. Cover pot loosely so some air gets out. Boil for 1 hour. 👇🏽
In the meantime, clean the chicken off the bones and shred thinly. At the 45 minute mark, add chicken back into pot. 👇🏽
When the timer goes off, scoop soup into a bowl and garnish with juice of half lemon, 1 tbsp. olive or coconut oil, and extra salt and pepper if needed. ✔️
To a healthy gut!
This is a @sunbasket
dinner - chicken Chile verde ...
It was not what I typically make when it comes to chili verde, but it’s very good and since I went from soccer practice to giving a presentation on environmental toxins, my cook time was pretty limited.
The delightful surprise is the cucumber cilantro pumpkin seed topping 🙌🏼
Organic yumminess ready in 20 minutes 👌🏼
Velvety carrot - butternut squash soup 👌🏽
Sautéed carrots & butternut squash
Garnished with cilantro and @evescrackers
I've definitely notice that when I eat wheat, my eyes are fuzzy. (It's usually the day after, when I wake up... and it's really hard to focus). I wouldn't be at all surprised to learn that inflammation and macular degeneration go hand in hand! My eyes are also affected in the evenings, when they're red and sore, kinda scratchy and dry. 😢 When I avoid wheat... no problems! For me there's definitely a link! 👁👁
🌿10 MOST COMMON SIGNS OF POOR GUT HEALTH🌿 * Multiple food sensitivities
* Weight loss/gain resistance
* Autoimmune disease
* Anxiety and depression
* Brain fog and lack of mental focus
* Intestinal pain & issues such as diarrhea and constipation
* Skin problems such as rashes, eczema, and acne
* Small intestinal bacterial overgrowth (SIBO)
* Seasonal or food allergies
Unfortunately, once you have poor gut health including leaky gut & candida overgrowth, your body may need some extra support to help it heal.
#guthealth #loveyourguts #leakygut #health #wellness #healthcoach
On the left I was 29 weeks pregnant with our second son, Walter. We had no clue he’d be born just 2 very short weeks later. There’s just a little over 18 months between these two pictures. .
Shortly after having Walter I knew something was off. I had so many issues(GI problems, skin problems, exhaustion, anxiety, brain fog, mood swings, trouble sleeping), issues I’d had off and on for a long time, but they became much worse in the months after he was born. .
Before I became a mom I honestly wasn’t that concerned with how I felt. I mean, sure I liked to feel good & didn’t like to feel bad, but I never cared enough to explore the reasons why I felt certain ways. .
But when you have two tiny humans who depend on you & need you to bring your A game every single day, it changes. It changes BIG time. You can’t do your best if you don’t feel your best. .
So I did an elimination diet & I began to make a change. It was slow at first & felt frustrated about all my food intolerances, but knowing the difference in how I felt made me want to keep going. .
Becoming an online health and fitness coach has held me SO accountable. It’s been nearly a year & I’ve never stayed on track for this long. (Obviously I haven’t been perfect, but I’ve KEPT. GOING.)
I sometimes think about how bad I used to feel & wonder what it would be like today if I didn’t make a change. And once again I’m reminded of how these two little blue eyed boys totally changed my life. And if I’m being totally honest, they saved my life. 💙
You've probably heard that the healthiest meals are made with real ingredients. This is important, but when healing, it's equally important to keep meals simple. Combining a long list of ingredients into one meal is proving your body with a lot of different kinds of things, which can be overwhelming. When you're healing, a great meal would include a source of protein (pasture raised chicken cooked in coconut aminos and olive oil), a vegetable (brussel sprouts cooked in balsamic vinegar and olive oil, topped with nutritional yeast), and whatever simple sides you'd like (pickled beets and avocado with cilantro). Sauces with 20+ ingredients are no good. Keep it simple and make the most of your food while healing your body💗
Food Allergies. Can You Really Reverse Food Allergies? By Emily Bartlett “Why food allergies and leaky gut go hand in hand. A food allergy is an abnormal immune response to a certain food that is actually a symptom of a larger digestive problem: leaky gut.
Your intestines act as a gatekeeper, filtering nutrients to the bloodstream and keeping waste (undigested food, bacteria, etc) away from the blood stream.
Leaky gut occurs when the lining of your intestine has become damaged (due to antibiotics, stress, toxins, processed food, or infection), and loses some of its ability to filter waste. It starts to allow waste to cross into the bloodstream (and stops absorbing nutrients as readily, too). Your body begins to fight the invaders, causing inflammation.” Holistic Squid.com Leaky Gut Syndrome is one the major causes of Gut Health decline these days. You need to Remove Restore and Rebalance your Gut Lining. The Best System to do that is Plexus Microbiome Activating TriPlex. Ask me about this easy system or shop at mysite.plexusworldwide.com/janetssheard #foodallergies #leakygut #abnormalimmuneresponse #digestiveproblems #intestines #gutgatekeeper #gutfilter #damagedgut #antibiotics #stress #bodytoxins #processedfood #infection #bloodbarrier #inflammation #absorbingnutrients #healthdecline #illness #sickness #autoimmunedisease #plexusguthealth #plexusguthealth
Do you have a leaky gut? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀
You don’t have to have gut symptoms to have a leaky gut. Leaky gut can manifest as skin problems like eczema or psoriasis, heart failure, autoimmune conditions affecting the thyroid (Hashimoto’s) or joints (rheumatoid arthritis), mental illness, autism spectrum disorder, depression, and more.
⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀
The delicate intestinal barrier determines whether we tolerate or react to toxic substances we ingest from the environment. The breach of the tight-junctions in our intestinal barrier (which is only possible with a leaky gut) by food toxins like gluten and chemicals create an immune response. This immune response creates inflammation. Inflammation leads to dysregulation of our natural balance. Chronic dysregulation leads to homeostatic imbalance. Chronic homeostatic imbalance leads to disease.
⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ Precursors to our most common diseases are: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀
•Weakened immune function
•Premature aging •Cancer and cellular damage •High blood pressure •Lipid (cholesterol) abnormalities
•Depression and anxiety
•Infertility ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀
Keys to healing a leaky gut:
⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀
•Eat real food – avoid processed and GMO foods
•Adequately nourish your body w/ quality macronutrients – balance your macros appropriately
•Practice targeted supplementation – we can’t get everything we need from food
•Sleep soundly – 7-8 hours a night for optimal health
•Exercise intelligently & w/ purpose – scrap the cookie cutter workout and find the right plan for YOU
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If you’ve always wanted to be an influencer and live a healthy lifestyle 🤸♀️ but didn’t know where to start... I gotcha boo 😉
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*** Beachbody does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach’s income depends on his or her own efforts, diligence, and skill.***
Got another 50 laps in, this time in 60 mins, finishing with relaxing strokes. It feels so good!
I don’t like to waste food and I try to eat up or use what is in my refrigerator before it spoils. I admit I don’t always do a good job at this but I am determined to do better. I have bought less groceries and have tried to empty my refrigerator and freezer a lot more this year than I ever have. This makes me be more creative using leftovers. So, with the 1/2 cup or so of pumpkin I had left from making paleo donuts, I decided to make some pumpkin chia pudding. I had a little of my friends honey left in a jar, so that went into the pumpkin along with some whole milk (I am out of canned coconut milk☹️) chia seeds, vanilla (which makes it taste like you added more sweetener than you actually have), and pumpkin spice. I threw a few chopped date pieces on top because frankly, pumpkin looks kind of gross and I thought it just looked better with a little pizazz. 😝This will be packed in my lunch bag along with my salad with chicken and avocado and the end of my summer vegetables. What tricks do you all have to stop food waste? #paleo #paleodiet #paleolifestyle #paleofoodie #fitfood #fitover50 #leakygut #glutenfree #stopfoodwaste #leftovers #healthyeats #workoutfood #pumpkinspice #pumpkineverything #chia #chiapudding #foodisfuel
The decisions to live a balanced life of healthiness and happiness are ones we have to make purposefully and consistently. And I certainly am no stranger to the struggle of making said decisions!
The decision to choose green beans over tater tots for a dinner side is HARD!
The decision to go home and eat rather than eating out is HARD!
The decision to get up and go to church rather than sleeping in is HARD!
The decision to pick up that dumbbell instead of taking a nap is HARD!
The decision to take my #supplements
Every. Single. Day.... NOT HARD!! Because I feel amazing and I know my body is functioning like a pro! Make your choices count, don’t let them count against you!
Day 15 Carnivore. 15 days without inflammation, without bloated belly. This is Pork Betty with wasabi cream and cilantro. Was good! Lighting in this place tho.... def date spot. I’ve gone today yesterday eating one meal. Getting used to the fatty meats. My skin and hair are glistening, oily even- my face looks awesome 😎 not dry, not haggard or puffy, looks bright and young! AND sleeping better- at night I’m definitely more sleeeepy and less anxious very happy about this. After 2mos of hell feel my circadian rhythm is good again. It’s really a tremendous miracle. It’s 9pm and I could literally tune out and sleep THANK GOD! THANK YOU MEAT! Btw that was the easiest unnoticeable monthly period ever. I moonwalked thru it. Zero cramps zero noticeable symptoms of ANY kind physical or mood wise! #pork #beef #salmon #carnivore #insomnia #fat #inflammation
Breakfast by the beach. 💙
You guys I’m in a darn good mood! Wanna know why? BECAUSE I FEEL STINKIN’ good.
Before I found my plant-based supplements, I REALLY struggled with my mood (just ask my poor hubby 💔). He took the brunt of my bad moods...we take it out on those we love most, right? I’d hold it together the best I could all day and then unleash on him in the evenings. I hated feeling that way, but I felt like I almost couldn’t even help it...turns out there was an actual reason.
Did you know if your body isn’t balanced it 100% can affect your mood? Yes, your happiness is directly linked to gut health! Now my mood is balanced...how about yours? Really take a look at how you’re feeling on a day to day basis...is there room for improvement? We need to chat! #balancedbody #supplements #guthealth #happyandhealthy
Watching 6 year olds practice soccer is like watching herding cats 🐈😂
This dad coaching deserves a cold one 🍺
Got my SIBO breath test results today and as I suspected, I passed with flying colors! SIBO POSITVE!!
Small Intestinal Bacterial Overgrowth (SIBO) occurs when too much bacteria (not necessarily BAD bacteria, just too MUCH bacteria) colonize in your small intestine. These bacteria ferment small chain carbohydrates (fruits, vegetables, dairy, grains) causing excessive amounts of hydrogen and/or methane gas by-products (I'm BOTH hydrogen and methane positive, double whammy!). This causes undigested food to remain in your intestines, decreasing absorption of nutrients and symtoms very similar to Irritable Bowel Syndrome (IBS): bloating, distention, gas, cramps, stomach pain, etc.
Over 80% of IBS diagnoses (myself included!!) are actually caused by SIBO! 💫
IBS is a group of symptoms NOT a CAUSE to your digestive suffering!!!
My Naturopath suggested we test for SIBO, but there are some GI Specialists (we actually have one in Winnipeg!) that are starting to get more informed, test, and treat SIBO. I really hope SIBO becomes part of mainstream medical culture sooner rather than later.
I also received a plethora of blood test results from my Family Doctor (it's important to work as a TEAM); it has been a big day! Blood results revealed close to 10 abnormal values indicating inflammation, infection, & malabsorption. Still waiting on stool sample results, see what those reveal...
Have an appointment with my Naturopath right away tomorrow to start a treatment protocol to get rid of SIBO! Not out of the woods yet, as it is also VERY common to have a third culprit added to the mix, depending on how I respond to treatment.
I've been complaining and persisting about something not being right in my body for YEARS and kept being told that it was all IN MY HEAD. 💫
NEVER stop advocating for your health. YOU ARE WORTH IT ❤💛💜💚💙 #sibodiet #sibo #ibssufferer #ibs #ibsdiet #ibsawareness #leakygut #autoimmunedisease #guthealth #guthealing #healthy #healyourgut #nourishnotpunish #nourishyourself #keto #ketodiet #medicine #naturopathicdoctor #naturopathicmedicine #agutsygirl #ketolife #ketoliving #ketocommunity #fodmap #lowfodmapdiet #bacteria
Is your probiotic #certifiedorganic
? Is your probiotic created from fermented #organic
whole foods or cultured in a lab? Is your probiotic full spectrum or does it just have a few strains? Is the bacteria in your probiotic stress tested to ensure its strong enough to survive body heat, stomach acid, extreme temperatures during shipping and storage? Or does your probiotic need to be refrigerated because it can't even survive room temperature? Can you on-ferment with your probiotic(make cultured foods like yogurt, sauerkraut, etc)?
High quality probiotics are vital to #guthealing
. And healing your gut is the most important thing you can do for your physical and mental health. But frankly, most probiotics on the market are worthless.
Don't assume that just because your product is certified organic that the bacteria are organic or cultured from organic whole foods. Many companies buy lab cultured bacteria from China. And if it's 5% or less of the product it doesn't have to be organic. Always ask companies how their bacteria are cultured. If it's not from fermented whole foods, skip it.
If you are on a journey to heal your gut and need a high quality probiotic, let's chat. We have Fast-Tract, our liquid #glutenfree
which is great for the beginning of your journey, after antibiotic treatments or as part of your #detox
InLiven is our powdered nutrient-deense probiotic #superfood
. Great for daily maintenance, children, etc.
For more information see my website. .
#healthygut #gutfriendly #fermentedfoods #healyourgut #mentalhealth #probiotics #gutfriendly #fermentedfoods #healthyfood #healthymoms #healthymom #organicmom #organicfood #organicfamily #nutrition #superfoodsmoothie #bodyecology #gaps #candidadiet #candidaclease #mentalhealthawareness #superfoods #guthealthmatters #leakygut #guthealthy #guthealing #mentalhealthrecovery
Preventing Alzheimer’s is possible when we feed our brains wholesome, nutrient dense, healthy fat foods
The younger we begin nourishing our brains the more likely we are to prevent the onset of neurodegenerative diseases, like Alzheimer’s
You can start as early as birth, but if you didn’t grow up with brain health at the forefront of your parents minds when it came to family dinners, there’s no need to worry
You can begin today
The docuseries, Regain Your Brain, features many leaders in the neuroscience and health communities, including Dr. @sharicaplan
, who will help you understand what you can do, how to do it and why
Use this link to watch this extremely important and necessary video series
Our webinar entitled “How to Naturally Heal Your Gut for Optimum Health” has been rescheduled for next Tuesday, Sept 25 at 7pm CST. Please visit www.healthwellnessgrace.com to reserve your spot. Space is limited!
Look at your probiotic your taking now and see if it has CHITOSANASE in it. If it doesn’t, your good guys are being devoured by the candida yeast and don’t have a chance.
Did you know that GUT YEAST is protected by the same kind of shell that a ROACH has to protect it, called chitin? 😫
Grossed out? You SHOULD be! That exoskeleton made of chitin is also protecting the overgrowth of yeast that is WREAKING HAVOC on your body!
The enzyme in ProBio5, CHITOSANASE, breaks through that hard protective shell (chitin) and kills the harmful yeast (which is very hard to kill) so that the intestines can better absorb the good culture forming units (good bacteria), thus getting your gut back into a HEALTHY state.
WHY is this important? WHY is yeast overgrowth a BIG DEAL? Because it can reside not just in your gut, but can escape to live throughout your body, we call it LEAKY GUT!!! In fact, everyone has it to some degree (YES! YOU, TOO!), and it could be the reason you are dealing with:
✴Frequent stomach pains and digestion problems
✴Intense cravings for sugars, sweets, and breads
✴Constant tiredness and exhaustion
✴Skin problems (skin infections, eczema, psoriasis, acne, itchy skin.)
✴Foggy brain/ Trouble concentrating
✴Trouble falling asleep and staying asleep ✴Anger outbursts
This is why Probio5 is a MUST HAVE!! ProBio5 features five probiotics, enzymes, B6, Grape Seed extract and Vitamin C, all in one effective delivery system that supports the breaking down of hostile organisms that may negatively impact your health. #leakygut #guthealth #probiotics
Saw this message in a bathroom that had chalkboard walls and loved it! 🤷🏻♀️ Okay universe, I see you and I will listen. Stay tuned for the new program that I am about to launch into the universe!
Eating the same thing every day.... I used to do this. I think a lot of people do this, especially when they are dieting, because it’s just easier🤷🏼♀️
What if I told you it is possible to eat more, get more nutrition out of your food, but also fewer calories when you are eating a diverse diet? There is an entire research movement happening discovering what feeding our gut microbiome, and tailoring diet plans to this, can do for not only weight loss and lean body mass but for longevity and chronic disease prevention. I’m diving into this just recently and it’s so exciting! .
There is such thing as bioavailability of your food. What’s bioavailable is digested and used as fuel for the body(I.e. calories). Anything that is not digested goes to your gut microbiome, mainly in the colon. This is where the magic happens! These “leftovers” get metabolized and utilized for very important signaling molecules for the body, translating to overall better functioning by way of anti-inflammatory, anti-carcinogenic, and immune-regulatory benefits! .
So what if we started eating more of these foods that take longer to digest, and less contributes to caloric fuel and more contributes to our “second brain,” the gut?! So we are still learning the best ways to nail this science down, but we do know increasing FIBER and DIVERSITY in the diet is the best start. .
#nerdingout #foodscience #integrativeandfunctionalmedicine #foodismedicine #healthegutfirst #leakygut #fitandhealthy #irrelaventpicturelol #truehealth #wellness #holistichealth #knowledgebomb
The Wild Side Inner Circle & my new book Wild & Free are two of my proudest business accomplishments of 2018. Thank you so much to my business coaches, tech gurus and amazing team for brining this to a reality. For the next 24 hours you can take advantage of this opportunity for 50% off AND pricing is in CAD 🙏 Congratulations on investing in your health and I will see you on the inside
This is star fruit. I've never been introduced to this before coming to Hawaii, but I always try pick up 1 or 2 brand new fruits or vegetables if I see them at the grocery store. They all have such different nutritional values and it's good to get some variety. I loveee this fruit and I've learned that it helps keep digestion regular, has high antioxidants to fight free radicals, is anti-inflammatory, and can improve heart health. Knowing these things makes me want more... Ps- it's also delicious, especially with some honey and coconut flakes 😏
🌿🌻 - I make a habit of preparing some roasted dandelion root tea by @tradmedicinals
when I am studying at home in the evening. Dandelion root tea has incredible health benefits, and also somewhat resembles coffee in its taste (without the jitters though) 😊☕ .
Dandelion root is best known for its liver cleansing properties. It stimulates the flow of bile, aiding in the digestion of fats & removal of toxins .
For digestive health, dandelion acts as a gentle laxative to keep things moving as they should. It is known as a bitter herb that stimulates digestion and is very beneficial for constipation 💩 .
Dandelion root is great for #GutHealth
, as it contains inulin, a prebiotic that is essentially food for the good bacteria in the gut .
Since dandelion tea improves both gut health & liver health and also cleanses the blood, it is an excellent herb for skin conditions such as eczema, psoriasis, and acne. These skin problems are commonly associated with poor gut and liver health, as well as hormonal imbalances and insufficient detoxification .
** As always, please speak with your Naturopathic Doctor prior to consuming any products, whether that be vitamins, minerals, herbs, or others. Individuals with gallstones, gastritis, or known allergies to certain plants in the same family as dandelion should especially seek advice from an ND 👩⚕️🌿 .
#dandelion #dandelionroot #dandeliontea #botanicalmedicine #herbalmedicine #herbalist #herbs #nutrition #selfcare #traditionalmedicinals #medstudent #healthygut #leakygut #detox #healthyskin #dermatology #clearskin #clearskindiet #digestion #probiotics #plantpowered #plantmedicine #eczema #acne #psoriasis #naturopathicmedicine #natmed #hormonebalance
It’s Taco Tuesday people! Brand new avocado taco bowl recipe is up on the blog! This recipe is so delicious and is both AIP and paleo! Direct link in profile! 🌮
The Little found this huge welk shell within 3 minutes of hitting the beach today. We said “Wow, you’re lucky! We’ve never found one like that!” Him: “It’s skill, not luck. Unless it’s someone else and then it’s luck.” #sogladheshumble