During your period, estrogen and progesterone levels drop, and your body sheds the uterine lining. Supporting yourself with the right nutrients can help replenish stores and ease symptoms:
- Iron: Replenish lost iron with foods like lean meats, beans, lentils, and spinach to prevent fatigue.
- Magnesium: Helps relax muscles and reduce cramps. Found in leafy greens, dark chocolate, edamame, and pumpkin seeds.
- Vitamin C: Enhances iron absorption. Try pairings like Brussels sprouts with chicken or kale with beef.
- B Vitamins: Support mood and energy, especially B6. Get them from eggs, whole grains, and poultry.
- Omega-3s: Reduce inflammation and ease cramps. Found in fatty fish, chia seeds, flax seeds, and walnuts.
Nourishing your body during this phase can make a big difference in how you feel! 💛
Ingredients:
- 1 cup Brown Rice (dry, rinsed)
- 1 lb Extra Lean Ground Beef
- 2 tbsps Italian Seasoning
- Sea Salt & Black Pepper (to taste)
- 2 cups Cherry Tomatoes
- 4 cups Baby Spinach
- 3 stalks Green Onion (chopped)
- 1/4 cup Extra Virgin Olive Oil (divided)
- 1/4 cup Lemon Juice
Instructions:
- Cook the rice according to the package directions. While the rice is cooking, heat a non-stick pan over medium heat.
- Add the ground beef, breaking it up as it cooks. Season with the Italian dressing. Cook for seven to eight minutes or until cooked through.
- To assemble, evenly divide the rice, beef, tomatoes, spinach, and onion into bowls. Drizzle the oil and lemon juice onto each bowl. Season with salt and pepper. Enjoy!
***Recipe includes ground beef from a local farm and in fact we use something called 'body builders blend' which is a blend of organ meats with ground beef - there are a lot of health benefits to this and you can't taste that it's not just regular ground beef!
I knew gut health was important long before I got pregnant. Years ago, I tackled my own gut issues and saw how much better I felt—physically and emotionally. But when it came to growing my little human, I realized gut health was about so much more than just me.
A healthy gut helps a mama-to-be absorb essential nutrients like folate, iron, and calcium, which are vital for the baby’s development. What’s even more incredible is how your gut health directly impacts your baby’s microbiome, especially during birth. That’s right—your little one’s gut health journey starts with yours! Knowing this made it a no-brainer for me: my baby needed a healthy start, and that started with me.
Here’s something else that blew my mind: your gut produces about 90% of your serotonin—the “happy hormone.” A balanced gut isn’t just about digestion; it helps regulate your mood and may even reduce the risk of postpartum depression. And let’s not forget that most of your immune system resides in your gut, meaning supporting it can keep you healthier when you’re running on little sleep and caring for a newborn.
After giving birth, your body is in full recovery mode. It’s rebuilding strength and needs nutrients more than ever. A healthy gut plays a huge role in how well your body absorbs those nutrients. That’s why I made it a priority to fuel myself with gut-loving foods during my postpartum days.
I leaned on foods like yogurt, kefir, sauerkraut, and kimchi, which are loaded with probiotics to balance the good bacteria in the gut. I stocked up on fruits and veggies to keep everything moving smoothly and to nourish the good bacteria. And water? I drank plenty to stay hydrated and support digestion—it’s amazing how something so simple can make such a difference.
Taking care of your gut is one of the best ways to care for yourself as a new mom. Those early days are all about your baby, but don’t forget—your body needs love and attention too. A healthy gut helps you feel your best so you can show up for your little one (and yourself) with all the energy and joy they deserve.
Your postpartum journey might be chaotic, but a little gut health TLC can make it feel just a bit smoother—and that’s a win in my book!
Follow along on Instagram for daily tips and community to feel like your best self in all phases of motherhood!
When we think about gut health, digestion often comes to mind. But did you know your gut is like the control center for so much more than breaking down food? It’s deeply connected to your immune system, your energy levels, and even how your body handles inflammation. For those living with autoimmune conditions, gut health can play a massive role in managing symptoms and feeling better overall.
Here’s the fascinating part: around 70% of your immune system is housed in your gut. That means when your gut is balanced and thriving, it has the power to reduce inflammation, regulate immunity, and bring much-needed stability to autoimmune symptoms. On the flip side, an imbalanced gut—think too many processed foods, stress, or poor sleep—can trigger inflammation and make autoimmune symptoms worse.
For me, healing my gut was a game-changer. It didn’t just help with digestion; it shifted my energy, mood, and how I showed up in my day-to-day life. And while it wasn’t always easy (hello, lifestyle changes!), the results were worth it. Healing starts in the gut.
If this resonates with you, I’ve got some exciting news. In 2024, you don’t have to navigate your health journey alone. I’m hosting a workshop specifically for those ready to tackle gut health, support autoimmune wellness, and feel better—physically, mentally, and emotionally.
Together, we’ll dive into setting personalized health intentions and building a sustainable vision that truly works for your life. No one-size-fits-all approaches here—this is about creating a plan that feels doable, not overwhelming.
So, if you’ve been waiting for a sign to prioritize your health, this is it. Let’s make 2025 the year you take control, heal from the inside out, and feel more like yourself again.
✨ You deserve to feel amazing. Let’s make it happen—together.
This is a hearty, flavorful dish that brings together the natural sweetness of roasted sweet potatoes with the savory richness of tender beef and crisp cabbage. This comforting meal is a perfect balance of textures and flavors; earthy, sweet, and savory all in one. Whether you're looking for a quick weeknight dinner or a satisfying weekend meal, this dish is sure to please everyone!
Ingredients
- 2 Sweet Potato (medium, cut into 1/2 inch rounds)
- 2 tbsps Extra Virgin Olive Oil
- 1 tsp Sea Salt (divided)
- 1 lb Extra Lean Ground Beef (from the farm or you can use ground chicken, turkey or even tofu!)
- 1 tsp Garlic Powder
- 1/2 tsp Onion Powder
- 1 tbsp Coconut Aminos
- 3 cups Green Cabbage (shredded)
- 1 Lime (juiced)
- 1/2 cup Cilantro (chopped)
Instructions
- Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
- Place the sweet potato rounds onto the baking sheet and drizzle the oil all over. Season with half of the salt and toss to combine. Spread out into an even layer. Bake for 20 to 25 minutes or until browned and cooked through, flipping halfway through.
- While the potatoes are in the oven, heat a large pan over medium heat. Add the beef, breaking it up as it cooks. Season with the remaining salt, garlic powder and onion powder. Stir in the coconut aminos.
- Cook the beef for seven to eight minutes or until cooked through. Stir in the cabbage and cook for another three to four minutes or until the cabbage is cooked to your liking.
- Divide the cooked sweet potato evenly between bowls or plates. Top with the beef and cabbage mixture. Drizzle lime juice and top with cilantro. Enjoy!
Notes:
- Leftovers: Refrigerate in an airtight container for up to three days.
- Serving Size: One serving is approximately two cups.
- Additional Toppings: Top with avocado.
- Short on Time: Use a pre-chopped coleslaw mix instead of cabbage.
- No Ground Beef: Use ground turkey or ground chicken instead.
Let me let you in on a little secret: peppermint isn’t just for freshening your breath—it’s a gut health hero!
Here’s the deal: peppermint contains compounds like menthol, which work to relax the muscles in your GI tract. This helps food move more smoothly through your digestive system and can ease bloating, cramping, and that uncomfortable, too-full feeling we sometimes get after a heavy meal.
Think of peppermint as a gentle, natural digestive aid that supports your body’s process of breaking down fats and other rich foods. It doesn’t force anything; it simply gives your digestive system the boost it needs to feel better faster.
The best part? It’s ridiculously easy to work peppermint into your daily life:
- Sip on peppermint tea after a meal for a soothing digestive reset.
- Add a drop of peppermint essential oil to a glass of water (make sure it’s high-quality and safe for consumption!).
- One small change can make a big difference in how you feel. Just remember, everyone’s digestive system is unique, so listen to your body and see how peppermint works for you.
✨ When it comes to ingesting essential oils, I only recommend Young Living. Their oils are marked safe for consumption, so you can use them confidently.
Ready to feel lighter and support your digestion? I’ve got just the thing for you! Grab my FREE Gut Health Guide packed with simple changes you can start making today.
Your gut (and your whole body) will thank you! 💚
