This recipe is one of my new favorites for pancakes - because sometimes you just want pancakes, right?! Or if you're more of a waffle person (to be honest I love them but haven't made them in forever) I suspect you can use this batter for that too! Sweet potatoes are rich in vitamin C, vitamin A (from beta-carotene) and potassium, which support immune function, vision, and heart health.
Ingredients:
- 2 Sweet Potato (small)
- 4 Egg (whisked)
- 1 tbsp Coconut Oil
- 1/2 tsp Cinnamon
- 2 tbsps Maple Syrup
Instructions:
- Peel sweet potato and dice into small cubes. Fill a saucepan with 2 inches of water and bring to a boil. Drop the sweet potato in and steam for 7 minutes or until tender when pierced with a fork. Drain off the liquid and transfer the steamed sweet potato to a bowl and mash with a fork.
- Measure out about 1/2 cup of mashed sweet potato per serving and add it to a bowl. Add in the eggs and mix well.
- Melt coconut oil in a large skillet over medium heat. Once hot, pour pancakes in the skillet, no more than 1/8-1/4 cup of batter at a time. Cook each side about 3-5 minutes or until browned. Divide pancakes onto plates and top with cinnamon and maple syrup. Enjoy!
Sometimes, I forget just how impactful gut health is. But it’s true—your gut is like the control center for your entire body. Digestion, mood, and even your immune system are influenced by the state of your gut. Crazy, right?
The bacteria living in your gut—both the good and the bad—are key players in how your body digests food, absorbs nutrients, and fights off illness. When those good bacteria are thriving, they help keep everything in balance. But when your gut health is off, it can throw everything out of whack. That means anything from bloating and digestive discomfort to fatigue or even getting sick more often.
The good news? Keeping your gut happy and healthy doesn’t require major lifestyle changes. It can be as simple as tweaking your food choices to feed and nourish that healthy bacteria.
Here are a few easy (and delicious) ways to support your gut health:
1. Load Up on Fermented Foods
Fermented foods like sauerkraut, kimchi, and yogurt are packed with probiotics, which are the good bacteria that help keep your gut in balance. These foods help maintain a healthy environment in your digestive system, making it easier for your body to absorb nutrients and fight off harmful bacteria. Plus, they can help improve digestion and reduce bloating—win-win!
2. Add Fiber-Rich Foods to Your Diet
Foods like whole grains, fruits, and veggies are loaded with prebiotics, which are basically the food for those good bacteria in your gut. Fiber acts as fuel to help them thrive, promoting better digestion and overall gut health. Think of fiber-rich foods as the foundation of a happy gut.
3. Incorporate Healthy Fats
Healthy fats from sources like fatty fish, flaxseeds, and walnuts are anti-inflammatory, meaning they can help reduce inflammation in your gut and keep things running smoothly. These fats not only support your gut health but also improve brain function, heart health, and overall mood. It’s truly all connected!
Taking care of your gut doesn’t have to be complicated, and it can make a huge difference in how you feel day-to-day. With a few small, mindful changes to your meals, you’ll be well on your way to supporting a healthier gut and a healthier you.
Here’s to feeling great from the inside out!
Have you ever been listening to a podcast and suddenly, something just clicks? You hear a fact or a story, and it’s like a light bulb goes off. That happened to me a few years ago while I was listening to one of my favorite health podcasts. The host started talking about Propolis, and I was instantly intrigued. I mean, propolis? What the heck is that?
Well, if you’re anything like I was back then, you might be thinking the same thing. So, let’s break it down.
What is Propolis?
Propolis is a substance that bees create using tree sap and other botanical sources. It’s essentially their version of cement, used to seal gaps in their hives and protect against bacteria and fungi. But humans have been using propolis for centuries too, thanks to its medicinal properties.
How Can You Use Propolis?
This versatile bee product can be consumed in several ways. There are propolis supplements for adults, which you can find in capsule form or as a tincture. But my personal favorite is the kid-friendly versions, like propolis lollipops and sprays. These are super handy when you want to sneak some extra immune support into your kids’ routines without them even noticing. If you’re curious about where to start, check out @beekeepers_naturals—they’ve got some fantastic propolis products!
Why Should You Care About Propolis?
Now, here’s where it gets interesting. Propolis is a powerhouse when it comes to gut health. It has strong anti-inflammatory properties, which can help alleviate common symptoms like pain, bloating, and discomfort. If you’ve ever dealt with digestive issues, you know how uncomfortable and disruptive they can be, right? Propolis can be a game-changer.
But it doesn’t stop there. Propolis helps maintain a healthy balance of microorganisms in your gut. You might already know that gut health is linked to your overall health, including your immune system. So, when you’re supporting your gut, you’re essentially giving your immune system a little boost too!
Beyond Gut Health
Propolis doesn’t just stop at digestive benefits. It can also help decrease flare-ups related to autoimmune conditions, which is a big deal for anyone managing these issues. The list of benefits goes on, from supporting skin health to acting as a natural antibiotic.
So, whether you're a health enthusiast like me, a busy mama trying to keep your family well, or just someone curious about natural remedies, propolis might just be worth exploring. Next time you’re looking to add a little more nature into your wellness routine, think of the bees. They’ve been looking out for us in more ways than one!
I used to consume BUCKETS—yes, BUCKETS—of Splenda. 🪣
Just thinking about it now makes me shudder. I suspect my body is still detoxing from the sheer amount of Splenda (aka sucralose) I used to pile into my coffee, diet sodas, and just about anything else I could. I was so hooked that I’d even steal packets from restaurants and always had a stash in my purse—just in case of a "sweet emergency." But let’s be real, the only "emergency" was how badly I was screwing up my gut.
Sucralose, in case you didn’t know, is a calorie-free artificial sweetener that's about 600 times sweeter than table sugar. Yes, you read that right—600 times sweeter. But here’s the kicker: while it may seem like a guilt-free way to satisfy your sweet tooth, it can have some seriously detrimental effects on your health, especially your gut.
Let’s talk about why.
Your gut is home to trillions of bacteria—some good, some not so good—that play a huge role in your overall health. From digestion to immunity to even your mood, your gut is pretty much the unsung hero of your body. But when you introduce something like sucralose into the mix, things can go haywire. Studies have shown that sucralose can negatively impact gut bacteria, reducing the number of beneficial microbes and throwing your entire system out of balance. And a disrupted gut can lead to all sorts of issues, from digestive problems to weakened immunity and even mental health challenges.
When I finally realized what I was doing to my body, I knew I had to make a change. So, I ditched the Splenda and started paying attention to what I was putting into my body. It wasn’t easy, and it took time to wean myself off of that ultra-sweet crutch, but the difference I felt in my health was more than worth it.
I’m sharing this because I know I’m not the only one who’s been down the artificial sweetener rabbit hole. Things like diet sodas, sugar-free gum, candies, desserts, protein shakes, and meal replacements all often contain these sneaky little health saboteurs.
If you’re nodding along and realizing you might be in the same boat I was, don’t worry—you’re not alone. And you don’t have to figure this out by yourself. I created a community specifically for women who want to learn more about caring for their bodies, starting with gut health. This is a space where we can share our experiences, support each other, and learn how to nourish our bodies in the best possible way.
I love having delicious sheet pan recipes on hand for this time of year! It's always busier and this is a delicious recipe that is easy to throw together. Plus it incorporate sweet potatoes which are a fall favorite for a reason—they're packed with nutrients and health benefits! They’re an excellent source of beta-carotene, which our bodies convert into vitamin A, helping boost eye health and the immune system. They're also high in fiber, aiding digestion and helping to keep you feeling full longer.
Ingredients:
- 2 Sweet Potato (Japanese, small, cubed)
- 1 bulb Fennel (sliced thin)
- 1 Yellow Onion (large, chopped into large wedges)
- 1 tbsp Avocado Oil (divided) 1/2 tsp Sea Salt (divided)
- 1 1/2 tbsps Fresh Oregano (chopped, divided)
- 1 lb Salmon Fillet
- 1/2 cup Green Olives (pitted)
- 1 tbsp Lemon Juice
Instructions:
- Preheat the oven to 425ºF (215ºC).
- Place the sweet potato, fennel, and onion on a large baking sheet. Add 2/3 of the oil and season with half of the salt and half of the oregano. Toss to combine.
- Place in the oven and bake for 20 minutes, flipping halfway through.
- Remove the baking sheet and add the salmon. Drizzle the salmon with the remaining oil, salt, and oregano. Return to the oven and bake for 12 to 15 minutes, depending on thickness, or until cooked through.
- Scatter the olives on the baking sheet and squeeze lemon juice over top of everything. Divide evenly between plates and enjoy!
