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Fitness, Nutrition, Health,

Recipes, Tips, & More

5 Ways To Beat Negative Self-talk and Limiting Beliefs

5 Ways To Beat Negative Self-talk and Limiting Beliefs A little self-criticism is a normal shared human mental pattern and can even be healthy for the most part. But we can also just as easily open the door to that overly vocal “negative nelly” voice in our head....

Hormone Imbalance? 10 Signs the Answer is YES … and What to do About It

Hormone Imbalance? 10 Signs the Answer is YES … and What to do About It Hormones are like chemical messengers and govern nearly every cellular action in our body. While very important, our sex hormones like estrogen, progesterone, and testosterone, are actually not...

Eating to Relieve Constipation

Eating to Relieve Constipation Yep … we’re going to talk about constipation and what you can eat to relieve it. Constipation gets more common when you’re trying to lose weight, and also as we get older. Constipation is the opposite of diarrhea - it's when stool tends...

Elimination Diets 101

Elimination Diets 101 Elimination diets have pros and cons and we’re going to go over some of those right here. Some foods you eat may be causing you some issues. It’s even possible that your body’s reaction to some foods may prevent you from losing body fat and...

What Makes Broccoli and Kale Superfoods?

What Makes Broccoli and Kale Superfoods? Broccoli and kale are often touted to be “superfoods.” And, yes, they really are amazingly healthy for you. If you’re wondering what exactly is in these green powerhouses that makes them so “super,” I’ve dived into the research...

What Makes A Food Processed?

What Makes a Food Processed? The world of food can be so confusing at times. There was a time when it was clear what food was - it came directly from nature - whether foraging, hunting, or farming. Now there are so many things we eat that don't resemble a natural...

Food Thickeners? You need to know this.

Food Thickeners? You need to know this. Thickeners are one of many ingredients added to processed foods. And they do just that: thicken. They absorb water and form a gel-like consistency. They’re often used to make foods thick and creamy, without having to add a lot...

What to do About a Leaky Gut

What to do About a Leaky Gut Leaky gut is also known as increased intestinal permeability. It's when the cells lining our intestines (gut) separate a bit from each other. They're supposed to be nice and tightly joined to the cell beside it; this is to allow certain...

Low Carb Diet 101

Low Carb Diet 101 Low carb diets have been popular on and off since the dawn of the Atkins fame (and maybe even earlier?). But, what exactly defines a low carb diet? Does eating this way actually help with weight loss? Are there any other health benefits (or risks) to...

Take Medications? You May Want to Avoid Grapefruit

Take Medications? You May Want to Avoid Grapefruit Grapefruit is good for you! It’s a vitamin C-rich citrus fruit that’s low in sugar and contains vitamin A, potassium, and fiber. It has a low glycemic index and does not spike your blood sugar when you eat it. The...
Food Thickeners? You need to know this.

Food Thickeners? You need to know this.

Food Thickeners? You need to know this. Thickeners are one of many ingredients added to processed foods. And they do just that: thicken. They absorb water and form a gel-like consistency. They’re often used to make foods thick and creamy, without having to add a lot...

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Recipe – Braised Greens with Turmeric

Recipe – Braised Greens with Turmeric

Recipe (Gut supporting) - Braised Greens with Turmeric Serves 4 2 bunches leafy greens (kale, chard, collards), washed and chopped 2 tbsp olive oil Juice of 1 lemon ½ tsp turmeric 2 dashes salt and pepper Instructions Heat the olive oil in a large skillet over medium...

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What to do About a Leaky Gut

What to do About a Leaky Gut

What to do About a Leaky Gut Leaky gut is also known as increased intestinal permeability. It's when the cells lining our intestines (gut) separate a bit from each other. They're supposed to be nice and tightly joined to the cell beside it; this is to allow certain...

read more
Recipe – Baked “Breaded” Chicken

Recipe – Baked “Breaded” Chicken

Love breaded chicken, but don’t want the bread? Try my new (low carb) baked “breaded” chicken. It’s a great dinner, and you can roast your veggies at the same time!   Recipe (Low carb): Baked "Breaded" Chicken Serves 4 2 pounds chicken drumsticks ½ cup almond...

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Low Carb Diet 101

Low Carb Diet 101

Low Carb Diet 101 Low carb diets have been popular on and off since the dawn of the Atkins fame (and maybe even earlier?). But, what exactly defines a low carb diet? Does eating this way actually help with weight loss? Are there any other health benefits (or risks) to...

read more
Recipe – Non-Grapefruit Juice

Recipe – Non-Grapefruit Juice

Love tangy citrusy juice? Want (or need) to replace grapefruit? Grapefruit is a super-healthy fruit. It has vitamins, minerals, fiber, and very little sugar. But - there are people who I actually recommend don’t eat this health-promoting food since it can cause some...

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Take Medications? You May Want to Avoid Grapefruit

Take Medications? You May Want to Avoid Grapefruit

Take Medications? You May Want to Avoid Grapefruit Grapefruit is good for you! It’s a vitamin C-rich citrus fruit that’s low in sugar and contains vitamin A, potassium, and fiber. It has a low glycemic index and does not spike your blood sugar when you eat it. The...

read more
Recipe – Brownies

Recipe – Brownies

Do you ever juice your amazingly healthy fruits and vegetables and have a ton of leftover pulp? What do you do with it? I have a great recipe for using that oh so healthy prebiotic fiber in a delicious way.   Recipe (Juice pulp): Brownies Serves 12 ¾ cup cocoa...

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Prebiotics 101

Prebiotics 101

Prebiotics 101  “Pre”biotics? Yes! They’re the food that we feed our probiotics with, the friendly gut microbes that are oh so important for good health. Our gut microbes are alive, and they need to eat too. Their favorite foods are called “prebiotics” and include...

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Recipe – Almond Butter Energy Bites

Recipe – Almond Butter Energy Bites

If you think about food, you probably think about snacks. Here's a super-fast, super awesome snack for when you're on the go… that's if there are any leftover after you make them. HINT: You may need to double this recipe.   Recipe (Wholefood): Almond Butter...

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Recipe – Chia Lemon Water

Recipe – Chia Lemon Water

Do you have lemon water in the mornings? Want to shake up your morning routine a bit to help you shake up your morning mindset? I’ve added one simple ingredient to your morning water in today’s recipe. I hope you love it as much as I do.   Recipe (Morning mindset...

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