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
One-Pan Chicken Fajita Bowls
About this RecipeIf you follow me on Instagram, you know fajita bowls and/or taco nights are always in my family's weekly rotation. This one-pan chicken fajita recipe is quick and easy, with deliciously tender chicken and crisp veggies. Did I mention the minimal...
Why Gluten and Dairy May Not Be the Culprit of Your Bloat
Last week on a group call, one of my gutTogether clients shared a story about being out at a family gathering. She talked with her sister in law about her longtime struggle with bloat and constipation, and how she’d tried what seemed like everything to make it better....
You Oat to Love.. Berry Overnight Oats
About this RecipeOvernight oats are super quick and easy for meal prep - and you can totally change up the flavor by changing the berries you mix in! The oats absorb the liquid overnight, to create a thick, fluffy breakfast that is both delicious and filling. Your gut...
That’s A Wrap: 5-Minute Hummus and Veggie Lunch Wraps
About this RecipeThese hummus and veggie lunch wraps make the perfect fresh lunch on a spring day! Made with only a few ingredients, they take minutes to put together for meal prep or a packed lunch. Who wants to spend time slaving away on a meal when it's so...
What to Do When You’re Having a Bloat Flare-Up
If you are in the middle of an unwanted flare, know that I've been there. I know how challenging it is when you have unwanted symptoms that seem to come out of nowhere! Many of my clients have been there too. This week on a group call, my client Eliza shared how she...
Love at First Bite: Chocolate PB Energy Bites
About this RecipeY'all know by now that I'm a fan of grab-and-go, and easy meal prep. It's also pretty obvious that I love having my daily chocolate! Therefore... a super-simple recipe for a solid batch of a chocolatey snack only makes sense. One of my favorite things...
How to Reduce Stress (and Reduce Bloat!)
Did you know proper digestion actually starts before food even enters your mouth? Stressed, rushed and frantic eating impacts bloat and digestion way more than most people realize. When working with clients in my gutTogether program, one of the top things I see...
Outstanding Omegas: Easy Baked Salmon
About this RecipeThis Lemon Butter Baked Salmon comes together in just 20 minutes! This easy recipe is covered in a delicious lemon dill sauce, then wrapped in foil and baked to perfection. Salmon isn't just a great go-to for a quick and easy dinner - it's also a...
Why Breathing Improves Digestion
When it comes to constipation, we often pay a lot of attention to what we eat but forget the simple, daily things that can greatly improve our digestive symptoms. Better breathing improves digestion, and a healthy digestive system is a very important part of your...
What I Learned From the Texas Freeze
Last week in Texas, we had record-breaking weather conditions. I know those of you living in colder climates view snow and ice as the norm, but here in Texas this NEVER happens. I grew up in Southern California where it was sunny and 75 every day, and although Texas...
Sweets for Your Sweet: Easy Chocolate Bites
About this RecipeLooks like fancy gourmet chocolates, but are so simple, you'll think you messed something up... These Chocolate Bites are the EASIEST treat to make for your Valentine, or just to have as a prepped snack! All you have to do is melt some chocolate down...
Foods High in Polyphenols and Why You Need Them
If you saw my latest reel on Instagram, you learned that I don’t go a day without chocolate. Every day, you can find me munching on some kind of dark chocolate - the more bitter it is, the better, in my opinion! Probably the same reason I also love coffee and tea (two...
Meal Prep Eggs-Press: Spinach and Sausage Egg Muffins
About this Recipe I love a good meal prep recipe - easy, convenient, low-stress. Perfect for busy days, or when you just want to have something to grab and go with. If you do too, you HAVE to try these Spinach and Sausage Egg Muffins! The best part about these? You...
Why February Is My Busiest Month
Happy February! We made it through what feels like the longest month of the year - the time where everyone is cutting out foods, testing a new fad or making extreme changes because of a New Year's resolution. Whether you've followed me for a while or are new to the...
Save the Date-Nut Bars
About this RecipeThis recipe is a special one. I created it for class when I was working on my doctorate in clinical nutrition. My Cinna-brain Bars are still a go-to, because they're such a delicious, easy-to-prep snack. Where'd they get the name? The cognitive...
The #1 Reason You’re Still Bloated
If you've been around here for a bit, you know that the only way to improve your bloat long-term is to identify what is causing it in the first place. No idea what this means? Check out this Instagram post where I talk more about it! If you are getting desperate to...
“Nut a Hassle” Nut Butter Cups
About this RecipeIf you know me at all, you know how much I LOVE nut butter and chocolate. I’m pretty sure I can’t go a day without the combo! It’s due time I share my tried-and-true, minimal-ingredient recipe for my homemade nut butter cups. I’ve been making them for...
Gut Groupie Gift Guide 2020
This shouldn't be a surprise, but this is my favorite kind of "recommendations" guide to make - a curated collection of my personal favorites, many of which are especially gut-friendly! Perfect for anyone on your list, or to gift yourself... everyone deserves some...
Easy Stress Management for a Healthier Gut
Ever been told that your gut issues are all in your head? Frustrating, right?The same thing happened to me when I was struggling with constipation and bloat. I just wanted someone to tell me what was wrong and what I needed to do about it! Hearing "it's all in your...
Bean a Fave: Green Bean Casserole
About this Recipe Green bean casserole has been a holiday staple for as long as I can remember. This is a twist on the traditional recipe, incorporating fresh ingredients (instead of canned), creamy cauliflower sauce and adding a delicious crunch from toasted,...
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