I love having these protein balls on a hand for moments when I have a sweet tooth and need something to satisfy that craving! They're delicious and help keep me full.
Ingredients
Dry Ingredients
1½ cups organic Rolled Oats (I use these)
1 scoop Vanilla Protein Powder (I use this one because of it’s ingredients)
Pinch of Sea Salt
2 tbsp shredded or desiccated Coconut
Wet Ingredients
½ cup organic Almond Butter/spread (or other nut or seed butter/spread)
¼ cup Honey or Maple syrup (to taste)
1 tsp Vanilla extract (optional)
1 drop Nutmeg essential oil (to taste)
1 drop Cinnamon Bark essential oil (to taste)
3 tbsp Coconut or Almond Milk (I use this one)
Optional Additions
½ cup Raisins, currents and/or other finely chopped dried fruit
½ cup Chocolate Chips
1 – 2 tsp Chia Seeds
Melted Chocolate (for dipping the balls in)
Instructions:
1. Place all the dry ingredients in a large bowl place and stir well to combine.
2. Add in the wet ingredients except the coconut milk and any of the optional additions and stir to combine. The mixture will be sticky and crumbly.
3. Slowly add in the coconut the coconut milk 1 tbsp at a time. Using your hands, combine the mixture until it holds together. If the mixture is too dry add a little more coconut milk and mix again. Do not add too much liquid or the balls will not hold their shape.
4. You can use a tablespoon/scoop to measure the oat mixture so they are the same size. Roll the balls by hand and chill for at least 25 – 30 minutes to help them set before serving. You can keep this refrigerated for up to 1 week.
I am an avid essential oiler for many different things because they have truly changed my life. One of my favorite oils to use when I am having any digestive issues (which doesn't happen often, but I like to have this on hand incase!) is DiGize!
This powerhouse is an oil blend that combines Tarragon, Ginger, Peppermint, Juniper, Fennel, Lemongrass, Anise, and Patchouli; which contain antioxidants and can support the digestive system when taken internally. Digize is safe for consumption, but I only trust Young Living Essential Oils to take internally. It’s so important to check the quality of oils you are using.
This oil has quite a strong taste and it’s certainly an acquired one, so I always recommend starting with adding a few drops to a vegetable capsule to take!
I’m sure you have heard that fennel seeds are really helpful when it comes to digestion, hence while they're the star of this oil. Often times you can find them in after meal teas too and the seeds sold so you can make your own. So what is so special about fennel and how can it support your gut?
First off, fennel has anti-inflammatory effects! Chronic inflammation in the digestive tract can contribute to various digestive issues. Fennel contains anti-inflammatory compounds that may help reduce inflammation in the gut.
Next, it can actually prevent nausea and feelings of nauseousness too! Fennel has been traditionally used to alleviate nausea and motion sickness. It may exert its anti-nausea effects by calming the digestive system.
Lastly, fennel has been show to reduce bloating and gas! Fennel may help alleviate bloating and gas by preventing the formation of excess gas in the digestive system. It can also assist in expelling gas from the digestive tract.
Another great way to get fennel in your body is by drinking this yummy tea! Enjoy in the evening before bed or after a meal.
- 1 cup water
- ¼ cup nondairy milk or creamer
- 2 drops Fennel Vitality essential oil
- 2 drops Lavender Vitality essential oil
- 1 tablespoon dried chamomile herb or 1 chamomile tea bag
- 1 tablespoon maple syrup (adjust sweetness to your personal preference)
1. Steep chamomile in hot water for 3–5 minutes, or until desired flavor strength is reached.
2. Add essential oils, milk, and maple syrup. Mix and enjoy!
Your gut health can affect so many different parts of your body and it's likely more than you realize. Often times we think it just affects our physical body or the way we feel, but it's so much more than that!
We've been talking about the gut-brain axis and how it relates to immune health and then some! I was browsing some studies on PubMed at 3am (as one does🤣) and found a really interesting one on the research around depressive disorders.
Your gut microbes can actually contribute to immune responses and a chronic inflammatory state may lead to increased responsiveness to stress and lead to the development of major depressive disorder.
So that's a big deal! The gut-brain axis is sensitive to stress and is important in the development of stress-related disorders. Communication between the gut and brain involves so many different systems in your body and all of these can interact with the gut microbiota. Studies have shown that with the introduction of pre/probiotics to the gut that the mood actually improved!
Bottom line, gut health REALLY matters!
With that being said, it’s so important that we take proper care of your gut and food is a huge factor. So let's talk about a few of the top foods that I like to incorporate when it comes to my gut.
~ Fermented foods like pickled veggies (think beets, onions, carrots-you name it!)
~ Coconut yogurt- I like the brands with as few additives as possible! (bonus for a dessert, I add cocao powder and it's like a chocolate mouse!)
~ Kombucha-I'm careful with this too-there are certain ones with less sugar as they alter the fermentation process, so you still get some of that gut goodness but without a lot of sugar!
Grab my Gut Health Made Easy Guide HERE to learn more about caring for your gut!
I’ve been on a sweet potato kick lately and this recipe is one for the books! Plus sweet potatoes are great for a lot of reasons... just to name a few:
~ soluble fibers, such as pectin, may increase fullness, decrease food intake, and reduce blood sugar spikes by slowing your digestion of sugars and starches
~ A high intake of insoluble fibers has been associated with health benefits, such as a reduced risk of diabetes and improved gut health ⬅️
Ingredients:
Sweet Potato Ingredients:
- 4 medium organic sweet potatoes (peeled)
- 2 tbsp olive oil (or other oil of choice)
- 2 drops Lime essential oil
- ½ tsp dried thyme (optional)
- ½ tsp garlic powder (optional)
- ½ tsp paprika or chili powder (mild or hot)
- ½ tsp sea salt and freshly ground pepper (to taste)
- ½ cup dipping sauce
Dipping Sauce Ingredients:
- 1 cup organic mayonnaise or vegan mayo
- 2 tbsp fresh lemon or lime juice (to taste)
- 2 tbsp water (thin as needed)
- 2 tbsp finely chopped coriander, mint or/or parsley
- 1 tbsp maple syrup or honey (optional, to taste)
- 2 – 4 drops Lime essential oil (to taste)
- ½ tsp sweet or spicy paprika (to taste)
- ¼ tsp sea salt and freshly ground pepper (to taste)
Optional Toppings for Serving:
1 – 2 ripe avocados mixed with 3 drops lime oil and sea salt (to taste)
½ cup non-dairy cheese - I use this one
¼ cup non-dairy feta cheese - I use this one
salsa and/or hot sauce
dipping sauce (drizzle some on top of fries)
chopped coriander and/or spring onions
Instructions:
1. Preheat oven to 425 degrees F and line a baking tray with baking paper.
2. Peel the sweet potatoes then cut the ends off the potatoes and cut them in half along the middle and cut those pieces in half. Now you are ready to carefully cut the potatoes into fries.
3. Place the fries in a large bowl and toss with the olive oil, Lime essential oil and spices to coat.
4. Place the fries on the prepared baking tray and bake for 25 minutes then carefully turn the fries over and bake for approx. 20 minutes longer or until cooked through and a little crispy.
5. While the fires are baking make the dipping sauce by placing all the ingredients in a blender or food processor and blending until well combined. You can also finely cut the herbs and just mix all the ingredients together in a bowl. Taste the sauce and add a little more Lime essential oil, maple syrup and/or salt, if desired.
6. When the fries are done place them on a large platter. Mash the avocado in a bowl with the Lime essential oil and sea salt. Top the fries with the avocado and any additional toppings. Then drizzle with the dipping sauce, sprinkle with freshly cut herbs and spring onions and serve immediately.
When you are pregnant your body is experiencing some crazy changes; from hormones, physical changes, metabolic changes… the list goes on! One you might not know about or even think about is actually your gut health!
Gut health is so important to be mindful of while you are pregnant and yet it isn’t talked about enough, so that’s why I’m here! Having a healthy gut while you're pregnant is important because it aids in the absorption of nutrients essential for a healthy environment for baby. It also has been shown to impact gestational diabetes and preeclampsia too! (something you're often not told about!)
So let’s talk about how can you support your gut health while pregnant to stay healthy and feeling good (which is always our #1 goal!).
Without getting too “science-y,” butyrate is a fatty acid that is produced through microbial fermentation of dietary fibers in the lower intestinal tract. This fatty acid is important because it feeds the cells lining the colon, promotes a healthy gut barrier, and prevents “leaky gut.” This powerhouse does A LOT of different things in your gut, but especially for pregnant women. It lowers the maternal blood pressure during pregnancy and is the main source of energy for cells building the intestinal epithelium as well as helps support the immune system.
Thankfully, there are foods available to you that contain butyrate naturally! These include hard cheeses (think Parmesan and pecorino), butter, full-fat yogurt, and fermented foods, such as sauerkraut, pickles, and tempeh. Nourishing your body with these different foods allows your gut microbiome to supercharge the production of butyrate.
Join the waitlist HERE to gain access to my pregnancy guide when it launches; packed with recipes, resources and ways to support your body and feel good during pregnancy!
