A Beginner's Guide to Incorporating Gut-Friendly Foods

A Beginner's Guide to Incorporating Gut-Friendly Foods
Are you looking to boost your overall health and well-being? One of the first steps you can take is to prioritize your gut health. Your gut plays a crucial role in your body's digestion, immune system, and even your mood. By nourishing your gut with the right foods, you can support its function and promote a healthier you.

Instead of immediately cutting out certain foods or substituting them with alternatives, consider adding in gut-friendly foods to your diet. 
This approach focuses on abundance rather than restriction and can be more sustainable in the long run.

Here are some simple yet effective ways to start incorporating gut-friendly foods into your daily meals:

Fiber-Rich Fruits and Vegetables: Aim to add a variety of colorful fruits and vegetables to your plate. These foods are packed with fiber, which is essential for promoting a healthy gut microbiome. Berries, apples, broccoli, spinach, and carrots are excellent choices. Not only do they provide essential nutrients, but they also help feed the beneficial bacteria in your gut.

Fermented Foods: Incorporating fermented foods into your diet introduces beneficial probiotics that can help balance your gut microbiota. Coconut yogurt, kefir, sauerkraut, kimchi, and miso are all excellent sources of probiotics. These foods not only support digestion but also boost immune function and may even improve mental health.

Whole Grains: Replace refined grains with whole grains like quinoa, brown rice, oats, and barley. Whole grains are rich in fiber, vitamins, and minerals, which are beneficial for gut health. They also provide sustained energy and can help regulate blood sugar levels.

Prebiotic Foods: Prebiotics are non-digestible fibers that feed the beneficial bacteria in your gut. Incorporate foods like garlic, onions, leeks, asparagus, and bananas into your meals to support the growth of these beneficial microbes.

By focusing on adding in these gut-friendly foods, you're not only nourishing your body but also fostering a healthy and diverse gut microbiome. Remember to listen to your body and make gradual changes to your diet. Over time, you'll notice the positive impact these foods have on your overall health and well-being.

How Gut Health Plays a Role With Your Autoimmune

How Gut Health Plays a Role With Your Autoimmune
Gut health is a big focus of mine. No matter what stage of life or what you’re going through, it truly matters. And guess what? When we talk about autoimmune stuff, yup, gut health is still right there in the spotlight, making a difference in all kinds of ways depending on what you're dealing with.

When I was looking at the specifics around gut health and the MS diagnosis, I found that specific immune cells, known as helper T cells can have an impact on our health. Turns out, we've got these immune rockstars called helper T cells – some are like the fiery rebels (Th1 and Th17 cells, to be exact), causing inflammation, and others are the cool, calm peacemakers (Treg cells) with their anti-inflammatory vibes.

And get this – your gut health has a say in the whole battle between the rowdy inflammation and the chill anti-inflammation teams. It's like your gut's the referee, deciding who gets to stay on the field.
Now, the real deal is keeping your gut in check to keep those fiery responses in check too! We don't want unnecessary inflammation causing havoc, right?

But let's be real – figuring out how to balance your gut can feel like diving into a crazy maze.

That's exactly why I created my 'Gut Health Made Easy' guide. Because, let's face it, knowing where to start with gut regulation can be a bit overwhelming.

So, if you're feeling a bit overwhelmed, my guide is like your trusty sidekick, breaking it all down so you can tackle it without the stress. Let’s make gut health a breeze, not a puzzle, together!

Gain access here and get started feeling good today!

Did you know this about sugar?

Did you know this about sugar?
Did you know this about sugar? My guess is probably not, so let’s talk about sugar, insulin and your gut health! You’ve probably heard about this hormone. But do you know what it is? It’s a hormone that is produced in the pancreas which regulates the amount of glucose in the blood.

When insulin levels are imbalanced, it can affect the gut microbiota (of course!). Proper insulin function is essential for regulating blood sugar levels, and unstable blood sugar can impact gut health. Basically your blood sugar and gut are related, shocking? Nope. So here’s a few quick things that help in terms of controlling your blood sugar:

One of the most important ways is to eat balanced meals. A balanced meal includes a combination of carbohydrates, proteins, and healthy fats to slow down the absorption of sugar and promote steady blood sugar. With eating a balanced meal, you want to be mindful of portion control as well! This helps you avoid overloading your body with too much sugar at once.

Fiber-Rich Foods are another great way to balance the sugar in your gut. They slow the digestion and absorption of carbohydrates, preventing rapid spikes in blood sugar. This includes foods such as fruits, vegetables, and whole grains. Healthy fats are another great food source to be consuming; avocados, nuts and olive oil. They help regulate blood sugar and keep you feeling satisfied.

Lastly, limit added sugars! You can do this by minimizing the consumption of processed foods and beverages with added sugars. It’s important to read labels to identify hidden sugars in products; anything ending in “ose” is a great place to start.

If taking care of you gut overwhelms you and you don't know where to start, I have what you need! My Gut Health Made Easy Guide is packed with tips, resources and recipes to learn how to support your gut health and help you feel good!

Green Tea Lemonade Popsicles

Green Tea Lemonade Popsicles
The perfect icy treat for hot days! Whether you're hosting a summer gathering or simply looking for a healthier alternative to traditional sugary desserts, these popsicles are easy to make and sure to please. Enjoy them poolside, on a sunny afternoon, or anytime you need a revitalizing pick-me-up.

Ingredients:
2 cups Green Tea (brewed)
1 tbsp Raw Honey
1/4 Lemon (zested and juiced)

Instructions:
  1. If you haven't yet, brew your green tea. Add honey and lemon juice. Mix well and place in the fridge until chilled.
  2. Once chilled, pour into 3 oz paper cups. Sprinkle a pinch of lemon zest into each cup.
  3. Freeze for 45 to 60 minutes or until partially frozen. Insert popsicle sticks. If sticks aren't staying, freeze for additional 15 minutes and try again.
  4. Place in freezer for 4 hours or until completely frozen. Enjoy!

Smashed Chickpea Salad with Tahini Dressing

Smashed Chickpea Salad with Tahini Dressing
Perfect as a main course or a side dish, this salad is both vegan and gluten-free, offering a healthy option that doesn't compromise on taste. It's a versatile choice for lunch, dinner, or meal prep, and it's sure to become a staple in your recipe rotation.

Ingredients:
1 1/2 cups Chickpeas (cooked, rinsed)
1 Apple (finely chopped)
2 stalks Celery (finely chopped)
2 tbsps Tahini
2 tbsps Water
3 tbsps Lemon Juice
1/2 tsp Sea Salt
1 Garlic (clove, small, minced)

Instructions: 
  1. In a mixing bowl, mash the chickpeas with a fork until a fine crumb texture forms. If you'd like more texture, leave some chickpeas whole. Add in the apple and celery.
  2. In a second small mixing bowl, make the dressing. Combine the tahini and water and stir to combine. Then stir in the lemon juice, salt and garlic.
  3. Add the dressing to the chickpea mixture and stir to combine. Season with additional salt or lemon if needed. Enjoy!
 
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