This is the biggest mistake I see people make when they're trying to feel better or heal their gut is to simply take a probiotic and say they’re good to go! While yes, a high quality probiotic can be really helpful, but there are many other factors as well!
We often think that simply adding a probiotic to our diet is the way to go because only food affects our gut health, but there’s actually so much more. Your mental and emotional state can cause disruptions and flare up in your gut just like food can. So with that being said, what are ways that you can practically support your gut health and feel good?
One great way is to reduce stress (which is sometimes hard to do!), but you can also find different stress reduction techniques to help your body handle it better and not became so triggered when you are stressed. Taking time to intentionally deep breathe can be truly amazing practice to implement to help with stress and overwhelm. It sounds like it's no big deal or doesn't even really do anything for you, but in reality it does a lot for your body.
In today’s society, we are always thinking about the “next thing” because we are so busy and live in a fast paced environment. Constantly worrying and stressing rather than being in the present moment can actually cause your stress hormones to be activated for long periods of time. When your body is always experiencing undue stress that's when the risk of diseases increases in your body. Breath-work helps calm you down and move your body and mind out of fight-or-flight mode.
Lastly, adding foods that have probiotics into your diet can be really helpful when it comes to that gut bacteria!
I have a freebie that is a great place to start if you’re looking for good foods to implement in your diet to support your gut health; you can grab it here!
This is such a delicious side dish to make with any meal! With the flavor of the charred vegetables and the tahini sauce; you can't go wrong!
Ingredients:
- 8 ozs Broccolini
- 1 1/2 tsps Extra Virgin Olive Oil
- Sea Salt & Black Pepper (to taste)
- 2 tbsps Tahini
- 1/2 Lemon (juiced)
- 1 tbsp Water
- 1 Garlic (clove, minced)
- 1 tbsp Sesame Seeds
Instructions:
- Preheat the oven to 425ºF (215ºC). Line a baking sheet with parchment paper.
- Place the broccolini on the baking sheet and toss with the oil, salt, and pepper. Mix well with your hands. Transfer the baking sheet to the oven and cook for 20 to 25 minutes, until charred and crispy.
- Meanwhile, in a bowl, whisk together the tahini, lemon juice, water, and garlic. Season the sauce with salt and pepper.
- Transfer the broccolini to a serving dish. Top with the tahini sauce and sesame seeds. Enjoy!
There’s something about ending the night with a cozy drink that just helps me to unwind and drift into a good night’s rest. It’s my little form of self care at the end of a long day! This golden turmeric latte is delicious and packed with ingredients that are good for you!
First of all, let’s talk about ginger! This goodness soothes the Gut Lining and increases the presence of prostaglandins, which are hormone like substances in the body. They fight against inflammation, which protects and heals the gut lining.
Next up is turmeric! Did you know that part of the reason that turmeric is in curry powder is because it adds an element of deliciousness to food? But turmeric can also play an important role in digesting that food. Because of its antioxidant and anti-inflammatory properties, turmeric can contribute to healthy digestion.
Lastly, there’s cinnamon which is an underrated, but really valuable spice. Some spices, including cinnamon, have prebiotic properties. Consuming them regularly may help restore the balance of bacteria in your gut, support digestive health and alleviate digestive issues.
You need: 1 tbsp ginger (grated), 1 cup canned coconut milk, 1 cup water, 1 tsp turmeric (powder), 1 tbsp raw honey, 1/2 tsp cinnamon, 1 1/2 tsps coconut oil.
Grate the ginger and squeeze the juice into a pan. Discard the pulp. Add remaining ingredients and heat though; don't let it boil. Whisk continuously. Transfer to a mason jar and seal with a lid. Shake vigorously for 30 seconds until foam starts to form. Pour into a glass and enjoy
If you're looking for more recipes to support your body and help you feel good, I have just what you need! I created a guide to help you overcome any struggles with your gut that you may be experiencing to help you feel good and enjoy food again! Grab it here!
Fish recipes are always hit or miss, but this one is delicious and a great addition to your weeknight dinners!
Ingredients:
1/8 oz Avocado Oil Spray (divided)
1/2 cup Almonds (finely chopped)
2 Cod Fillet
1 tsp Sea Salt
2 tbsps Almond Flour
1 tbsp Arrowroot Powder
1/2 Lemon (sliced, optional)
1/2 cup Almonds (finely chopped)
2 Cod Fillet
1 tsp Sea Salt
2 tbsps Almond Flour
1 tbsp Arrowroot Powder
1/2 Lemon (sliced, optional)
Instructions:
- Preheat the oven to 400°F (205°C) and line a large baking sheet with parchment paper. Spray with half of the oil.
- Place the chopped almonds in a shallow bowl.
- Add the cod, salt, almond flour, and arrowroot powder to the bowl of a food processor. Blend until smooth.
- Shape the mixture into balls, approximately two inches (5 cm) in diameter, then gently flatten each ball.
- Coat each with the chopped almonds, gently pressing to ensure the almonds adhere to the fish. Arrange on the prepared baking sheet and spray each with the remaining oil.
- Cook in the oven for 15 to 20 minutes, or until cooked through. Serve with a lemon slice, if desired. Enjoy!
Snackwell's effect, which was characterized as the tendency to eat more of a food labeled low-fat or healthy than you would have otherwise.
The Fat Free war.
Way back in the day I was one of the casualties of it (like many of us) and thought that consuming fat free foods was the way to be skinny (whole other conversation there) when reality if I had focused on real food it's quite possible I'd have had a lot less gut issues, alas, hindsight is 20/20
During these times, I ate some less than stellar foods when I was younger (not that what I eat now is all perfect, obviously) but looking back at my food journal and choosing not only something as gross as fat free bologna, but not caring at all about what was actually in my food just surprised me.
I didn't know how the ingredients in certain foods impacted your overall health and definitely impact your gut health.
For some context a few of the ingredients present in that fat free bologna and fat free mayo were corn syrup, sodium nitrate (has been linked to development of heart disease and diabetes), soybean oil (holy inflammatory), natural flavors and modified food start (has been linked to allergies, headaches, diarrhea, bloating, other forms of digestive distress and fatigue.)
Bottom line, what you put in your body truly does impact many different parts of your body not just the ones listed above.
If you've fallen victim to this as well, we've all been there! But I've found a better way and I'd like to help you do the same. I created a guide to help you overcome any struggles with your gut that you may be experiencing to help you feel good and enjoy food again! Grab it here!
