Tangy Lemon Vinaigrette

Ingredients:

• ½ cup olive oil
• ½ cup kombucha vinegar
• ½ squeeze fresh lemon
• 1 garlic clove
• 1 tbsp Dijon mustard
• Salt & pepper to test

Combine all ingredients and whisk. Drizzle over salad or use as a marinade for your proteins.

Change the flavor by swapping out the lemon for orange or pineapple.

ELIMINATION DIETS AND GUT HEALTH

To eliminate or not to eliminate, that is the question.

I get a lot of questions about an elimination diet.

-        Do elimination diets work?

-        What foods should I eliminate?

-        How long do I need to eliminate those foods?

-        What foods can I eat?

Elimination diets can be extremely effective and informative. BUT, can you stick it out?

Elimination diets:

• Help you discover which foods you may be sensitive or intolerant to. During this diet period it allows your body time to restore from the constant inflammatory response from certain foods triggering in your digestive and immune system.
• Add in nutrient-dense and anti-inflammatory foods which help accelerate rebuilding & restoring a healthy internal environment for the digestive system.
• Typically eliminate gluten, grains, dairy, soy, nightshade vegetables, all processed foods, added sugars, peanuts...

What does GI symptoms and Thyroid health have in common? 

GUT HEALTH

When the thyroid gland is imbalanced it can result in digestive problems such as bloating, constipation, diarrhea, irritable bowel syndrome (IBS), among other things. (1)

The gut and thyroid have a direct connection. When the thyroid gland produces too many hormones, this high level of hormones can result in Hyperthyroidism or Hypothyroidism, making the body experience several conflicting symptoms, a few of which affect the gut. (2)

As explained in my previous blog post, 4 Ways to Support Thyroid Health, I talk with my clients who have a thyroid condition about reviving the gut microbiota with a 5-step holistic approach.

One of the 5-steps is diet, another is stress management. Diet along with environmental triggers can stress out the body causing internal hidden stressors. 

Here are 4 ways you can support the thyroid by reducing internal stress. 

CROWD OUT GLUTEN AND DAIRY

If you have a food...

Feeling exhausted?

Feeling puffy - can’t lose weight? 

Feeling irregular?

Your doc has diagnosed it as thyroid dysfunction. You may have left the office with a prescription for life. 

In our modern day world of fast food and multi-tasking, more women are plagued with hormone imbalances and autoimmune conditions due to the external stressors of chemicals, poor food, high stress, and toxic bugs. 

The gut and thyroid have a direct connection. A healthy gut microbiota not only has beneficial effects on the activity of the immune system, but also on thyroid function. (1) 

So when a client comes to me with a thyroid condition we talk a lot about reviving the gut microbiota with a 5-step holistic approach.

One of the 5-steps is diet. Here are 4 ways you can support the thyroid through diet. 

CARBS -> CHOOSE THE RIGHT TYPE AND AMOUNT 

When it comes to thyroid health, certain carbs can be “bad.” Balancing your intake is important as...

School is back in session.

Sports are full throttle.

And corporate duties are never ending as you overachieve and outperform.

High quality meals can be hard to come by when you’re a SuperMOM. Protein at breakfast and lunch helps to stablize the blood sugar and reduces the amount of times you want to stand in the pantry snacking on processed food that doesn't really taste good. 

These protein balls can be used as a meal add-on or as a quick simple snack. I always make two batches as they freeze well for the next week or travel events. 

The Best Protein Balls

• 1 cup Artisana organic cashew butter
• 1 cup Ancient Nutrition vanilla protein powder
• 1 tbsp. mini DF Enjoy Life chocolate chips
• 1/4 cup cacao powder, plus extra for dusting
• 1/8 teaspoon salt
• 1 tbsp. Nutiva organic coconut oil, melted
• 2 tbsp. honey
• 1/2 cup light coconut milk
• 2 tsp. pure vanilla extract
• 1/2 cup coconut flakes, plus more for coating

Blend all ingredients, then form into balls and roll in...

I love sharing a good find! 

Quality protein powders are HARD to come by. Most powders are heavily and chemically processed and contain fillers which bulk up the powders so the manufacture can save money. 

Paleovalley Bone Broth Protein is one of the "cleanest" powders I've seen on the market. I love the fact that the under the supplement facts where is says, "Other Ingredients:" it states NONE.

BINGO!

Clinical studies indicated bone broth is one of the most nourishing, anti-aging and gut supportive foods. (Not yet evaluated by FDA).

Ingredients to raise your eyebrow at and conduct research:

• Casein + WPC
• Gluten 
• Dextrins/Maltodextrin
• Artificial sweeteners
• Skim milk powders/milk solids
• Soy protein
• Vegetable oils and fats 
• Thickeners and gums
• Fillers 

Schedule a Break thru the Gut Rut strategy call with me today to start understanding your reactive foods and how to balance your system to start feeling good. Schedule your session here-> BREAK THRU

Be Gutsy...

Tomatoes are Michigan’s summer fruit and our Fam eats a lot of them! 

As new gut health research evolves they’re finding more benefits in plant sources. The fiber in tomatoes promotes the growth of good bacteria and discourages harmful bacteria such as C. difficile, according to Canada’s GI Society. (1) Tomatoes are also an outstanding source of lycopene, a powerful antioxidant protecting cells from aging (Hello, nature’s natural anti-aging cream!)

A healthy gut can help you lose weight and much more. If you’re struggling to lose a pound because you are suffering from gut dysbiosis, an imbalance in healthy vs bad gut bacteria, you may want to boost probiotic activity with tomatoes. 

Signs of poor gut health include the inability to lose stubborn weight, constipation, and diarrhea. 

During the summer months take advantage of tomatoes because they are vibrant in color and bursting with flavor! 

Here’s a simple Summer Tomato Salad...

If you’re feeling blah from a weekend full of burgers, sexy cocktails, and chips & dips, kick off the week with a meatless Monday. This will allow your body to “Rest & Digest & Recover” so that you crave healthy food throughout the week.

CHICKPEA PATTIES & GRILLED PEACH AND CHERRY SKEWERS 

I get it, after a Summer Fun weekend you wake up Monday feeling bloated, foggy, and not motivated to get back in that bathing suit.

I’m pro protein but allowing your body to “Rest & Digest” by consuming a meatless meal is a great idea to help take the load off your overreacted digestion system. When you have a chronic health condition like weight gain or bloating you may need to first focus on consuming foods that are easy to digest. This may mean consuming mono meals (1 ingredient meal), slightly cooked veggies, smoothies, or soup.

Cherries are natural health bombs. They promote better sleep, because they are a good natural source of melatonin, (BTW, there is a higher level...

A common food ingredient I see on my client’s food sensitivity & GI Map test results is GLUTEN. Gluten sensitivity can cause gut inflammation, intestinal permeability, weight management issues, and damage to the gut biome. 

Giving up any food even though you know it makes you sick can be difficult. Especially for an ingredient like gluten because it’s found in wheat, which is typically a big part of your normal diet. 

I mean, how does one live without these salad toppers or these morning kickoff foods??? No fear, it’s possible and you will learn to love it!

Foods that usually contain gluten:

• Bread, pita, bagels, flatbread, rolls
• Pasta
• Cakes, crackers, and biscuits
• Cereal and granola
• Croutons
• French fries
• Gravies and sauces
• Salad dressings and vinegars
• Processed meats
• Soy sauce
• Snack and bars
• Potato chips and tortilla chips
• Stuffing

Maintaining a certain diet or avoiding certain ingredients when you work at home can be easier to follow but as...

Did you know it's a good idea to change your eating habits each season?

Your body should naturally be craving seasonal foods like:

• Spring: Detox foods like leafy greens and citrus
• Summer: Cooling foods like watermelon
• Fall: Grounding foods like squash and nuts
• Winter: Warming foods like meat and fats

My son and I are little obsessed with carrots right now so if you're easing into the detox season this carrot salad is a must try. 

SHREDDED CARROT SALAD

Ingredients:

1 lb bag (16 oz.) organic carrots
1 teaspoon apple cider vinegar
1 teaspoon umeboshi plum vinegar (or lemon juice + a pinch sea salt)
4 teaspoons extra virgin olive oil
juice of a handful of freshly grated ginger
1/4 cup fresh parsley, chopped
1/4 cup dried currants (optional)
1/4 cup raw pumpkin seeds (optional) 

Directions:

1. Shred/grate carrots by hand with a food grater (watch those fingers!) or in a food processor.
2. In a large bowl, combine apple cider vinegar, umeboshi plum vinegar (or...