Your at-home guide to gut health
Sans elimination diets and restrictive meal plans
Browse the blog for tips and tools centered around our unique & holistic approach to gut health.
We address digestive function holistically. While you won’t find elimination diets or meal plans here, what we do share is a variety of tools that address the many influences of digestive issues.
You don’t need to implement everything, simply choose a couple of things that feel right for you and your lifestyle, and apply them slowly. Because it’s the small shifts that can make such a huge difference. Snuggle up and get comfy, we’re sure you’ll love it here.
ROOT CAUSES │ RECIPES │ GUT HEALTH TIPS │ CONSTIPATION │ BLOAT
My RD Journey
Last week, my team and I had a fun after-hours happy hour call (where everyone was drinking tea... #pregnancyproblems). We talked about our career journeys and how we ended up where we are now. One of our amazing team members, Samantha, is a second-career RD and is...
Gut-Healthy Homemade Pumpkin Spice Latte
About this Recipe Who needs Starbucks when you can make an easy, delicious, and gut-loving pumpkin spice latte at home? It tastes like fall in a cup (think maple and pumpkin pie vibes), with added benefits for your digestion. Plus, you likely already have all the...
How to Soak and Sprout Food
Do you know about the benefits of soaking and sprouting your foods? I'll break it down for you (digestive pun intended). Soaking and sprouting... Increases digestibility Increases nutrient bioavailability (B12, magnesium, zinc) Reduces phytic acid content Increases...
One Pan Chicken Sausage and Veggies
About this RecipeI'm all about a quick throw-together meal, and this sheet pan dinner is no exception! However, choosing a meal that saves time doesn't mean you have to neglect your gut - you can still easily incorporate ingredients that will benefit your digestive...
Prep-Ahead Chia Seed Pudding
About this RecipeA quick and easy dinner after a busy day, with only 4 ingredients! Even faster to put together with your ingredients prepped in advance, which I often do. I love all the fun combinations you can make with spaghetti squash, and this is a great way to...
Italian Turkey Spaghetti Squash
About this RecipeA quick and easy dinner after a busy day, with only 4 ingredients! Even faster to put together with your ingredients prepped in advance, which I often do. I love all the fun combinations you can make with spaghetti squash, and this is a great way to...
Why Supplements Alone Don’t Work for Constipation Relief
If you have ever remodeled or built a house, you know how tedious and (sometimes) arduous the process can be. You embark on the exciting journey of updating your home and you are excited for the outcome, often without thinking about all the little details that go into...
The difference between a food sensitivity, intolerance and allergy
There is a good chance you know someone who experienced an adverse reaction to food. It could've been severe hives after eating a peanut, or something more mild like a rash. You also probably know someone who did food sensitivity testing, whether it was through a...
How to Actually Hydrate (Not Just Drinking Water…)
If you have been struggling with constipation for any length of time, chances are that you have been told to "drink more water" at some point. Many of our clients have too. This is frustrating advice, because likely you feel like you DO drink a lot of water and it's...
A “Berry Good” Smoothie
About this RecipeA quick and easy dinner after a busy day, with only 4 ingredients! Even faster to put together with your ingredients prepped in advance, which I often do. I love all the fun combinations you can make with spaghetti squash, and this is a great way to...
My Go-To Breakfast: Egg + Avocado Toast
About this RecipeIf you follow me on Instagram, you know by now that quick, easy meals are a MUST for me - especially at the start of a packed work day. However, I also want something I can truly enjoy (and take my time eating, because who wants to start off work with...
3-Ingredient Frozen Probiotic Berry Bites
About this RecipeSummer calls for quick, easy, refreshing recipes - and these Frozen Probiotic Berry Bites are a staple! All you need to make this delicious treat is yogurt, your favorite berries, and a silicone ice cube mold. My family loves the flavor mix of...
What Happened When Caitlin Went Gluten, Dairy and Soy-Free
Have you ever gone on a super-restrictive diet only to find that, down the road, your symptoms remained the same AND you developed intense food fear, cravings and maybe even binging? I want to tell you a story about a client of mine who experienced this. Caitlin came...
One-Pot Dinner: Herb + Shrimp Risoni
About this RecipeA quick and easy dinner after a busy day, with only 4 ingredients! Even faster to put together with your ingredients prepped in advance, which I often do. I love all the fun combinations you can make with spaghetti squash, and this is a great way to...
Stuck on an Elimination Diet?
If you feel stuck on an elimination diet, I have an important PSA for you. Elimination diets are meant for short-term relief, not for a long-term solution. You need a professional to guide you through every step of the process - not just proper elimination, but...
5 Ways to Ensure Your Gut Heals
If you are reading this, you might be similar to the clients we work with. Maybe you tried everything, just like them, and still feel bloated. Elimination diets, supplements, cleanses, antibiotics, and the list goes on! You might feel fearful that you will never find...
Pep in Your Step: Southwest Stuffed Peppers
About this RecipeClassic stuffed peppers with ground turkey, a yummy mix of beans, corn and onion, and a side of rice makes the best easy dinner idea any night of the week. This is one of those throw what you have in the fridge type of recipes. Use my ingredients as...
3 Ways to Manage Anxiety by Prioritizing Your Gut
Struggling with gut issues is hard. Many of our clients experience symptoms beyond constipation and bloating, often finding that their gut symptoms correlate with their mood. Because it's Mental Health Awareness Month, I want to bring light to the hidden side effects...
The Best Diet for Bloat Relief
I know trying to figure out "what to eat for bloat relief" can be confusing. I totally get it - constipation and bloat are complicated and challenging. But, if there's one thing I know you've learned from my page, it's the importance of a non-restrictive, balanced...
Tasty, Quick Cauliflower Gnocchi Dinner
About this RecipeLooks like mush, but tastes AMAZING - and, it's the easiest, quickest dinner! Trust me, the entire family will love this Pesto Cauliflower Gnocchi with Chicken Sausage. Easy, throw-together meals help me to stay fueled throughout the week and...
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