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Antibiotics and Your Gut Health - How to Recover from Antibiotics



*This article was originally featured on Yoga Today


We can’t discuss all things gut health without mentioning antibiotics. 

We’ve all taken them for different reasons across the board for skin conditions, yeast infections, sinus infections, UTIs, bronchitis, etc. Sometimes, they are totally necessary to kill off big bacteria that we might not be able to fight on our own. However, I feel safe saying and generally speaking, antibiotics are overprescribed. I know when I was a little girl, I took at least one full round of antibiotics per cold and flu season.


So what do they even do?


Antibiotics kill all the bacteria that we have in our system, and hopefully those that are making us sick. However, they can’t determine between the bad bacteria and the good bacteria which we know we need, so they wipe out all of it, just incase. This means, when we lose the bugs making us sick, we also lose all the bugs keeping us well.


Our bodies are made up of more bacteria than human cells, and it is important to keep the ratio of good to bad bacteria in balance, because let’s be real, there will always be some bad. You can learn exactly how to support your gut here. This healthy gut keeps us well and decreases the likelihood that we catch an infection to begin with. However, sometimes life happens. A huge life stressor weakens our immune systems. Perhaps your child starts attending a new school, or you just touch the wrong door handle and you catch something. It happens to the best of us. Sometimes you have to take that antibiotic now to get you to a point where you can actually stop fighting and start recovering. 


If we don’t take the proper steps to encourage those healthy bacteria to grow and stick around in our gut after taking a round of antibiotics, we risk developing something more serious or having the infection come right back.


So here is a general guide to helping those good bacteria thrive in that beautiful gut of yours:

1. Eat fermented foods.


This includes kefir, miso, sauerkraut, cultured coconut yogurt, kombucha, kimchi, apple cider vinegar and beet kvass. All of these fermented foods will help repopulate the gut with good bacteria. Don’t skimp on quality here. We want the good, live stuff!


2. Consider taking a probiotic.

Probiotics are good bacteria that help restore the balance of the gut microbiome. They promote overall gut health, help with digestion, as well as support both the immune system and brain. When choosing a probiotic, try to get one with a few different strains of bacteria. The more variety of probiotics in our system, the abler we are to keep the bad bacteria out. Lactobacilli and Bifidobacteria are common, good strains of bacteria that are readily available in most health food stores. S. boulardii, a beneficial yeast, is especially useful during antibiotic treatment. Since it is a yeast rather than a bacteria strain, the antibiotics can’t kill it. It’s very important to not skimp on quality here. You want to get what you are actually paying for. There is a big difference in the quality of supplements on a shelf at a store, as opposed to in a doctor’s office. Doctors have access to medical-grade supplements, that are more powerful than others. If you have an awesome doctor, turn to them for information. If not, I also have some of my favorites featured on my website here.


3. Eat foods rich in prebiotics.


Probiotics are incredibly powerful, but they won’t actually stick around if they aren’t fed properly. Make sure to include foods high in prebiotics when recovering (and really always!) to support those healthy bugs. These foods include: onion, leeks, asparagus, Jerusalem artichoke, dandelion greens, garlic, etc.


4. Look into L-glutamine.


L-glutamine is an amino acid that helps to rejuvenate the gut wall lining. This amino acid plays a critical role in healthy digestion and brain function and protects against mucosal breakdown in the gut. For me personally, this supplement has been a game-changer. You will find this amino acid in a lot of intestinal support supplements. This is one of my favorites.


5. Drink bone broth.


There is a reason why your grandma feeds you chicken soup whenever you get sick. Bone broth is loaded with minerals and vitamins. It also contains gelatin, which absorbs water and helps strengthen the mucus layer of the colon which keeps gut microbes away from the intestinal barrier. Glutamine, an amino acid found in bone broth, helps maintain the integrity of the gut mucosa and intestinal barrier.


6. Support your liver.


The liver has to process all supplements and medications that enter our system, so antibiotics can take a serious toll. Here are a few natural ways to support your liver (along with eating a clean diet):

Try taking milk thistle. Milk thistle is an herbal supplement that detoxifies the liver and has been used as a natural treatment for liver disorders.

Drink beet juice. Beets are packed with iron, calcium, betaine, B vitamins and antioxidants. They improve liver function by thinning the bile, making for easier flow.

Add in dandelion greens. They help to detoxify the liver and promote increased bile production. Personally, I love dandelion tea!




1. Refined foods (sugar and simple carbohydrates).

Bad gut bacteria thrive off of these bad foods. Your gut needs all of the help that it can get, so keep away from anything that could damage it. Replace these with fresh, unprocessed foods.


2. Gluten, dairy, corn, soy, and sugar.

These foods are commonly inflammatory and tend to poke holes in the gut lining, leading to weakening of the immune system. Many people have sensitivities or negative reactions to these foods without even knowing it. Additionally, these foods tend to be genetically modified, so staying away from them is always a safe bet.


3. Stress.

Gastrointestinal function is influenced by stress. Stress can cause changes in mucosal permeability and barrier function, visceral sensitivity and mucosal blood flow among others. So first and foremost, don’t stress about having to take the antibiotic. Sometimes, it happens! I’ll never forget a time when I picked up a rare skin infection that you get when in a dirty hot tub, but I hadn’t been in a hot tub in years. It was super scary and weird, and I had to surrender. So I took the antibiotic and followed the guide above. Also, this is the perfect excuse to slow things down a little bit and make some more time for self-care.


This guide was put together to help you stay healthy after taking a round of antibiotics. This does not serve as medical advice. Always consult your doctor before starting a new program and/or supplement. And always, listen to your body! You know it best.


*The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.

Top 5 Benefits of Collagen



*This article was originally featured + written for Yoga Lifestyles


Collagen is a serious buzzword in the wellness world today. You may have heard about collagen being injected to achieve plump lips and supple skin, but did you know you can enjoy the benefits without the needles? In fact, you can ingest collagen! You can find them easily packaged in ready-to-use powder. People put it in everything from smoothies to pancakes to protein bars.


So, what actually is collagen and what are the benefits of taking collagen?


Collagen Health
Simply put, collagen is a protein. It’s actually the most abundant protein in our bodies, and most of your body can experience collagen benefits such as your muscles, bones, skin, blood vessels, connective tissues, digestive system and tendons. It’s what helps give our skin strength and buoyancy, along with replacing dead skin cells. When it comes to our joints and tendons, it helps kind of hold everything in the body together.


Top 5 Health Benefits of Collagen
Collagen makes you younger from the inside out by hydrating skin, reducing wrinkles and cellulite 
Collagen is an essential component of the dermis layer of skin. It’s what provides that body and bounce. As we get older, our collagen protein decreases leaving us with looser skin and more wrinkles. Supplementation with collagen has been shown to increase skin flexibility, skin hydration, and reduce the depth of wrinkles.


It can also help reduce the appearance of cellulite. Improving your skin’s elasticity helps plump up that thin skin and reduces dimpling. This is why you will find collagen protein benefits in face and beauty products everywhere, but these molecules are often too big to be absorbed through the skin, so take it orally! Check out our delicious recipes featuring collagen health.


Collagen builds strong, healthy hair, nails, and teeth
The growth of hair follicles is dependent on the collagen matrix in the skin. Without adequate collagen, the total number and thickness of hair follicles can be reduced – queue hair thinning as we get older. Collagen is also an essential component of our nails, teeth and hair. So if your nails are super short and brittle, low collagen could be to blame.


Collagen enhances gut health
If you need to know anything about gut health, it’s that you want to increase the good bugs (bacteria), decrease the bad bugs and keep everything where it should be (i.e. no food particles passing into the bloodstream). This is where collagen comes in. Collagen benefits you by helping to build the connective tissue of the protective lining of the gastrointestinal tract, therefore helping prevent any particles from going where they shouldn’t.


Glutamine, an amino acid in collagen, helps prevent inflammation in the gut lining. Collagen peptides benefits the gastrointestinal tract pull in water and attract acid molecules, helping break down and move food through the system. Suffer from a disease like leaky gut, acid reflux, Crohn’s disease or ulcerative colitis?  Add a collagen supplement to your routine to receive collagen powder benefits as well as the benefits of collagen protein. Did you you can also take collagen for IBS?


Collagen helps reduce joint pain
Reducing joint pain is among the many benefits of taking collagen. Collagen is found all over the body, but it concentrates both where joints meet and in the connective tissue binding us together. The primary amino acid in collagen is glycine. The body requires at least 10 grams per day for basic metabolic processes and maintenance – if everything is running smoothly.


If you struggle with a disease that disrupts glycine synthesis, like rheumatoid arthritis, exercise a lot, or are recovering from an injury, your body needs more. Increase your collagen intake, and lose your creaky joints.


Collagen helps you sleep better
Glycine, the amino acid mentioned above, supports healthy inflammation response and promotes deeper, more restorative sleep. Studies have shown that glycine affects neurotransmitters in a way that promotes better quality sleep. So almond butter energy bars are actually a good idea after dinner.



Are Vegetable Oils Damaging Your Health?



*This article was originally featured on Yoga Today


The popularity in eating healthy fats is on the rise. There is no doubt any longer that healthy fats are a necessary part of a healthy diet. Fats actually facilitate the absorption of fat-soluble nutrients like vitamins A, E, D, and K, as well as carotenoids like beta-carotene. However, it is critical to know that not all fats are created equal. Today, we are going to break down polyunsaturated fats.


Polyunsaturated Fats
The most well-known polyunsaturated fats are the omega-3 fatty acids and omega-6 fatty acids. These are considered “essential” because we need them but can’t produce them on our own. We have to get them from our food.


Omega-3 Fatty Acids
Omega-3 fatty acids can be broken down into two main types: long-chain and short-chain omega-3 fatty acids.

Long-chain omega-3 fatty acids include EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). While these are both long-chain omega-3 fatty acids, they are very different, which is why we need both of them. DHA is the most important and abundant structural component of healthy brain cells. EPA is a strong anti-inflammatory agent.

*You can find these in wild salmon, mackerel, sardines, krill, certain algae, grass-fed beef and high-quality, pasture-raised eggs.


Short-chain omega-3 fatty acids are ALA (alpha-linolenic acid), which is known as the plant-based omega. ALA needs to be converted into DHA and EPA in order to be used by the body. However, the body’s ability to actually do this is quite limited and varies from person to person depending on different things like gender and native origin. Basically, these ALAs don’t contain as many benefits as DHA and EPA, because we simply don’t process them as well. You would have to eat a very large amount of these plant-based omega-3s to equal a much smaller amount of EPA or DHA from say, salmon.

*You can find these in chia seeds, flax seeds and walnuts.


Omega-6 Fatty Acids
Omega-6s are the other type of polyunsaturated fats. These are also essential to a healthy brain. However, most of us consume far too many of them in the form of linoleic acid; we’re talking about 25 times more of them than omega-3s.


Polyunsaturated fats are highly vulnerable to a process called oxidation. Oxidation is the process of oxygen reacting chemically with certain molecules to create a new, damaged molecule that has a super-reactive extra electron called a free radical. This extra electron can react with another nearby molecule, transforming it into a second free radical and so on. You may have heard of antioxidants, a super-trendy health term (for good reason). Put very simply, these fight off free radicals and help keep us young. When oxidative stress overwhelms the body’s natural antioxidant systems, brain fog, memory loss, DNA damage and inflammation take over.


When polyunsaturated fats are in their whole foods state, like in nuts, seeds, and soybeans, they are bundled with fat-guarding antioxidants. When they are extracted into oils, however, this is not the case. They have been exposed to heat and chemical processing and are highly susceptible to oxidation, basically making them go “bad." It is the same concept as not frying anything in olive oil, because it goes bad at high heat. These bad oils, as well as the common foods that you will find them in, contain dangerous compounds called aldehydes. Aldehydes are toxins to the energy-generating mitochondria of the brain and spinal cord and impair our cells’ ability to generate energy.


So what oils are we talking about?

• Canola oil

• Corn oil

• Soybean oil

• Vegetable oil

• Peanut oil

• Safflower oil

• Sunflower oil

• Grapeseed oil

Grapeseed oil - this has an omega-6-to-omega-3 ratio of seven hundred to one.

• Rice bran oil


*Quick note: Canola oil does contain a relatively high amount of omega-3s, but it is highly processed. Omega-3s are even more susceptible to oxidation than omega-6s, and the processing yields oxidative byproducts, like trans fats, which damage your blood vessels and your brain cells.


Look out for these oxidized, high omega-6 oils in:
• Salad dressings

• Margarines

• Cookies

• Cakes

• Granola bars

• Potato chips

• Pizza

• Bread

• Ice cream

• Roasted nuts

• Roasted nut butters - peanut butter, almond butter, etc.

• Fast food

• French fries

• Chicken fingers

• “Healthy” butter substitutes, even if they say “vegan, non-gmo, or all-natural”


Why is this important?
Omega-3 fats, like DHA and EPA are power anti-inflammatories. Omega-3 fats have been shown to decrease inflammation in the body, improve heart health, fight depression and anxiety, reduce cancer risk and slow aging to name a few. However, omega-6s are the raw materials used in our bodies’ inflammation pathways. Today we are consuming these fats in roughly a

25:1 ratio, as opposed to the 1:1 ratio hundreds of years ago. To oversimplify it, we are consuming way too many of the bad fats (in the form of commonly used oils), overpowering any good from our omega-3 consumption, leaving us inflamed and sick. It’s not that omega-6s are bad -— they are vital. However, by the time they get to us, they are oxidized, and we already have too many of them. It’s important to balance omega-6 and omega-3 intake to keep the ratios in balance.


The Takeaway:
Protect your health and be mindful of your consumption of polyunsaturated oils. Try cooking with avocado and coconut oil instead. Increase your omega-3 consumption by eating more foods like wild fish, pasture-raised eggs, algae and/or taking a high-quality, unadulterated fish oil supplement (don’t skimp on quality here).


*The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.

Experiencing Weird Health Symptoms? Gut Health Might Be the Missing Link.




*This article was originally featured on Yoga Today. 


Have you ever just felt off? You could be going through a period of time when your energy is down, brain seems foggy, stomach is rumbling, pants keep getting tighter and skin just won’t seem to clear up. Or maybe your anxiety is higher than normal and your mood seems uneven. Have you just gotten some bad news from your doctor, given a new diagnosis or been put on a new medication?


You may be wondering, 'What could be causing these uncomfortable symptoms?'

The truth is: most health conditions are linked to the gut. If random health problems are arising, and you are feeling lost and confused, listen to your gut.


We know that the gut houses most of our immune system making it a critical part of the body, because we fight off disease with a strong immune system. Oftentimes, we think to strengthen our immune system with vitamin C and herbs (which are amazing supplements), but this can only go so far. Think of it like this, if you are standing on a tack, taking an Advil will help manage the pain, but it is not getting to the root cause of the issue. You will need to continue taking Advil, and most likely increase your dosage to continue managing the pain. However, your foot isn’t hurting because you have an Advil deficiency. If you identified the root cause of the issue which is that a tack is still in your foot and removed the tack from your foot, the pain would eventually subside. Your body would begin to heal itself. Ahhh, beautiful.


New research shows that an imbalance in the good and bad bacteria in the gut cause inflammatory responses in mice that are linked to age-related conditions such as stroke, dementia and cardiovascular disease. Therapies that target the bacterial composition of the gut, through changes to diet and pre- and probiotic supplements, may lead to a healthier aging population. Other research has shown poor gut health is linked to hormonal imbalances, allergies, autoimmune diseases such as rheumatoid arthritis and Hashimoto’s thyroiditis, diabetes, liver disease, obesity, autism, chronic fatigue, fibromyalgia, anxiety, depression, eczema and rosacea, and more.


So I encourage you to take a moment and evaluate where you stand today. If you are not living your most healthy and vibrant life, this could be your missing link. Here’s the thing, you can’t eat a diet high in processed carbohydrates, sugar and inflammatory foods, live a high-stress lifestyle, take a fair amount of medication and support your gut health at the same time. These actions don’t add up. The frequent late night sweets and go-to pizza dinners are affecting way more than your waistline. They are increasing your risk for disease.


We may not want to admit these things, but in order to live well, we have to be accountable for our actions. To make a much larger picture a bit smaller: Is the slice of pizza worth sacrificing energy and longevity?

This isn’t to say that we can eat vegetables and ward off every disease out there, don’t get me wrong. But if we want a shot at feeling better now, with a good chance of minimizing most disease, it’s time we start nurturing this intelligent bacterial ecosystem.


Hippocrates, the “Father of Modern Medicine,” claimed that “All disease begins in the gut.” Let’s listen! 


*The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.

Radiant Skin = Radiant Gut - Is Your Skin Suffering? It May Be Your Gut.



*This article was originally featured on Yoga Today

As I mentioned in my previous article, the gut is the center of our health, as it houses about 70 percent of our immune system. So naturally, our gut health affects our skin health. While often thought of as a separate entity entirely, the skin is our body’s largest organ. It is also one of our main sources of detoxification. All those sweaty yoga classes truly are detoxifying.

The different organ systems in the body are affected by one another. Western medicine has a tendency to separate the body into different pieces and treat them as such, with specialists for this and specialists for that. However, we know that the body is one, whole functioning system.


I believe that the skin is like a window that can show us what is going on inside of the body. 

Our skin is affected by hormonal changes, gut health, stress levels, etc. Chronic skin inflammation, not necessarily a random pimple here and there, reveals an imbalance inside of the body and is a clue that we need to look into the root cause of this issue. Yes, creams and lotions can provide temporary relief, but eventually, the body will most likely become immune to these products. In addition, leaving an underlying issue unresolved will lead to other, more detrimental issues. On the other hand, do you want to be reliant on these products for the rest of your life? Probably not.

Skin conditions like acne, rosacea, eczema, psoriasis, candida and dermatitis are typically a symptom of imbalance somewhere else in the body. Often if there is a skin-related problem, the root cause can be traced to a problem in digestion, detoxification, or brain chemistry (stress, emotions).

There is a pathway called the gut-skin axis that is drawing a lot of attention in the medical world right now. Both the gut and the skin play key roles as defenders against pathogens from the outside environment. The skin has its own microbiome that is just as important to health as that of the gut microbiome. Think about it, we are constantly coming intact with bacteria. The two biggest ways this happens is through 1) our skin (touching) and 2) our food (swallowing and digesting). The microbiota provides protection through acting as a barrier against potential issues. Just like the gut, it is imperative to have a good balance of bacteria here.

The gut and skin interact, with each one affecting the other through several pathways. This allows them the ability to influence one another’s health, with the gut having a greater impact on skin health. Science also shows us links between specific skin disorders and gut health issues. For example, intestinal permeability (leaky gut) causes both systemic and local inflammation, which in turn contributes to skin disease. Rosacea has an association with SIBO (small intestine bacterial overgrowth). Inflammatory bowel disease (IBD) is associated with a higher risk of developing inflammatory skin conditions like psoriasis and rosacea. Celiac disease identifies a direct connection between gut and skin health. When people with celiac disease consume gluten, a red, blistering, itchy rash called dermatitis herpetiformis can form.

There is even a strong association between gut health and acne, with several studies linking dysbiosis, a microbial imbalance inside the body, to the development of acne. 

A diet rich in plant fibers and low in processed foods has been linked to an improvement in acne, possibly through gut changes or attenuation of insulin levels. Go plants!

When working with clients, I treat these two systems as one in the same. As soon as a skin imbalance is noticed, we work together to repair the gut.


What will damage your gut, will damage your skin.

Here are some amazing foods for radiant skin:

Bone broth: This is rich in collagen, making it great for healing the skin and gut.

Fermented vegetables: Sauerkraut and kimchi are loaded with beneficial bacteria for the gut.

Fermented cod liver oil: This nutrient-dense oil contains skin-healing vitamins A, D and K2. It's also an incredible source of healthy omega-3 fatty acids, which are highly anti-inflammatory.

Coconut oil: This contains those healthy medium-chain fatty acids including lauric acid, capric acid, and others, which provide an antimicrobial effect by disrupting bacterial, fungal, and viral cell membranes, leading to cell death.

Leafy greens: These contain lots of fiber, feeding those healthy bacteria in the gut and therefore positively affecting the skin.


In addition to the foods above, whole, unprocessed foods will help you get that glow. Aim for a diet rich in vegetables, healthy fats, fiber and good quality protein. Try staying away from foods that are going to cause the most damage including sugar, gluten, dairy and alcohol.


Science is also revealing a large connection between brain health, skin health and gut health, referred to as the gut-brain-skin axis. Without getting too far into it, our mental health does affect our skin health as well. Stress, for example, can cause skin disturbances, wearing of the gut lining, and mental strain.


But don’t take my word for it. Try it out for yourself! Try sticking to a whole-foods diet filled with nutritious leafy greens, proteins and healthy fats. Notice if your skin seems clearer and maybe even a little brighter. I bet you it will.


*The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.

Morning Power Smoothie Guidelines - Perfect for Energy + Satiety + Gut Health + Weight Loss




Happy Monday babes!


I feel like I have found myself having talking to everyone around me about the importance of making a smoothie the right way lately. There is is much confusion and overwhelm when it comes to making a proper breakfast. So I figured I would put my Morning Power Smoothie Guidelines up here on the blog for you all to have! 


These smoothie guidelines are not only the exact ones that I use myself every single day, but they are the same information that I give ALL of my clients. This smoothie is a game changer - filling, protein-packed, delicious, and nutrient-dense. 


It also support gut health, energy levels and weight loss.


HERE are my smoothie guidelines. Feel free to share the nutrition knowledge with your loved ones. The more people having a wholesome breakfast that keeps them calm, nourished, balanced and energized - the better off we all are!


Post any questions that you have in the comments below! 




Gut Health: What’s Really Going on Here?



*This article was originally featured on Yoga Today. 

There are about 100 trillion bacteria in our bodies, and most of them are in our intestines. 

Recent science is actually unveiling that we may be more bacteria than we are human cells. Crazy, I know. These billions of bacteria impact the entire body and make up the gut “microbiome”, the environment of microbes that live in the human body. While these microbes inhabit all parts of our body that are exposed to the environment, such as the skin, mouth, nasal passages and vagina, most reside in the gut.


The gut and the microbiome are the center of our health. 

Many different conditions, whether they affect skin or joints, stem from gut health. The gut stems far beyond our stomach. When our digestive system isn’t working properly, it affects every single system in our bodies from cardiovascular to immune. We are one big interconnected system. Up to 90 percent of all diseases can be traced in some way back to the gut and health of the microbiome. Seventy percent of the immune system and 95 percent of serotonin in the body is located in the gut, showing the direct connection between the health of our gut microbiomes and the health of our immune and nervous systems.


Beneficial bacteria in your digestive system have the capability of affecting your body’s digestion, vitamin and mineral absorbency, hormone regulation, vitamin production, immune response, and ability to eliminate toxins, not to mention your overall mental health. With a dysfunctional gut, we are unable to process, breakdown and assimilate food properly. We have to be able to do this to survive. The gut is now being referenced as a “second brain” which can affect mood, energy levels, libido, and creative output. Our gut bacteria produce different metabolites, some of which are peptides (little protein groups). These neurotransmitters get through the gut and affect our moods, brains, and hormone balance.


When I recommend my gut healing protocol to clients, many of them respond with, “but my stomach doesn’t hurt." However, problems in our gastrointestinal (GI) tract can cause much more than just stomach pain and a bloated belly. You don’t have to have typical digestive issues to have an unhealthy microbiome. Microbiome issues (whether that is increased intestinal permeability, an overgrowth of yeast, or not enough good bacteria) can actually be the root cause of many underlying chronic health problems. 


Research has shown poor gut health is linked to hormonal imbalances, allergies, autoimmune diseases such as rheumatoid arthritis and Hashimoto’s thyroiditis, diabetes, liver disease, obesity, autism, chronic fatigue, fibromyalgia, anxiety, depression, eczema and rosacea, and more.


Our gut health can have huge effects on weight loss and weight gain. Studies have shown that the microbes in our gut actually affect how many calories we absorb from food, further justifying the fact that weight loss does not come down to calories in vs calories out. Some bacteria promote inflammation, as a response to stress, and other bacteria create sugar cravings — a weight management nightmare. Multiple studies also show that when you rebalance your microbiome, you can actually boost your metabolism and shed fat.


Fortunately, we help shape our own microbiomes.


The foods we eat, how we sleep, the amount of bacteria were exposed to daily, the amount of toxin/chemical exposure and our stress levels establish the state of our microbiota. Diet plays a huge factor in a healthy microbiome, which is one of the main reasons why I focus on proper nutrition first and foremost with all of my clients. Think about it. We eat every single day, multiple times a day. This is a huge area of opportunity for immediate impact. One of the keys to maintaining a healthy microbiome is a high-fiber, unprocessed and low-sugar diet that includes lots of vegetables, healthy fats, and high-quality proteins. Supplements, stress management, avoidance of antibiotics/medications, and lifestyle factors can, of course, make an impact as well, depending on your specific condition.


The human microbiome is absolutely fascinating and there is a lot to learn. Stay tuned for more gut health information coming soon to the blog!


The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.

The BEST Healthy Massaged Kale Salad Recipe - gluten free, dairy free, soy free and paleo

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Hi my sweets!


I wanted to share my go-to Massaged Kale Salad recipe with you! It's so easy to make + freaking delicious. It's my go-to for parties and potlucks. The ultimate party pleaser - everyone loves it! 


I also make it for a lot of my clients, because it holds well in the fridge. So you can totally meal prep it on a Sunday and enjoy it all week. The lemon and salt coupled with the massaging technique helps to breakdown the rough fiber in the kale that can be difficult to digest. So if the thought of eating a raw kale salad gives you a tummy ache, try this one first! It may be a game changer for you. 


Basically this salad is the best and I meal prep it for myself whenever I can. 


Feel free to top it with additional protein, like organic, pasture-raised chicken, hardboiled eggs or wild-caught fish.


As always, protein + healthy fat + fiber + greens.  


Enjoy, and let me know what you think in the comments below!




Serves 2-3


1 bunch of organic kale
juice from 1 large lemon
1 avocado
2-3 Tbs olive oil
generous pinch of Himalayan salt
Pepper to taste


Optional but recommended:
½ c shredded carrots
large handful of sunflower sprouts
3 Tbs sunflower seeds
2 Tbs raisins



STEP 1: Thoroughly wash and destem the kale.

STEP 2: Mix together the avocado, lemon juice, olive oil, salt and pepper.

SEP 3: Pour the avocado mixture onto the kale and massage the kale until softened.

STEP 4: Add in remaining ingredients and enjoy.






Hi beauties!!


I hope you are having an amazing week so far! Keep doing you - working hard, nourishing your body, tapping in to your intentions and helping others throughout it all. 


Recently a client of mine came to me asking for a restaurant guide to help her stick to her healthy eating plan while eating out. She has been making SUCH amazing progress, we are talking down 35 pounds and 10% body fat amazing, and she wants to keep making progress while also enjoying a date night here and there to keep her relationship strong. While I already have a non-restaurant-specific Healthy Restaurant Guide, I didn't have one specific to Orlando, my current location. So I thought - why not? If it helps those in the community make better choices so they can ditch the anxiety around eating out and allow them to leave a night out feeling gooood, then I am down. PS, it was recently featured in Orlando Bungalower here - yay!


Health is holistic my friends. A healthy life includes primary and secondary food - relationships, community, financial security (if there is such a thing, you know what I mean), movement, mindfulness, stress management, spirituality (whatever that means for you) and proper nutrition. While I could talk about nutrition all day, it is important to know that these other things matter just as much! Maybe I am sharing this with you all because I need to hear it again myself. It's funny how that works. I very often fall victim to overworking, not sleeping enough, and spending nights in working until late at night instead of going out and spending special time with friends and family. And then, I feel it - it hits me like a ton of bricks and I have to say that is enough. I encourage you all to do the same. You are in the driver's seat, creating this life of your dreams day in and day out with the little efforts you put in everywhere. Try shifting these efforts around and switching them up to see which benefit your life the most. 


Eating out is often a way that we choose to spend time with our loved ones. We meet out for dinner, grab a coffee, set a lunch date, etc. While I always encourage my clients to make other kinds of dates (like hiking or yoga dates!) while shifting their eating habits, I also understand that we live in a modern world. So let's find the balance here. 


So much anxiety can stem from wanting to eat well and live well. What begins as a good intention can sometimes lead to too much restriction and an inhibited lifestyle. I see this happen often, and once again am totally guilty of it myself. I've been there, dodging dinner dates because I am nervous or anxious about finding something that "fits my guidelines" out. Fortunately, now I surrender to the process. I always make a good choice because it supports me, not because I "have to". It comes from a place of self-love, as opposed to a place of restriction or fear. I always say, there is a time to pull the reigns back in and there is a time to let them out. When in the healing process or recovering from a serious condition, pull those reigns in and don't get the margarita. In this case, it doesn't serve your overarching intention. When in a place of balance and feeling vibrant and healthy, sure grab it! Pair it with a healthy dish (maybe one from my restaurant guide!), and don't overdo it, or else that balance is lost and it is no longer serving you anymore. Spending the next day recovering and feeling terrible is...well terrible. And if it happens, so what! Move on, but learn from it.

*also take b vitamins, drink tons of water and break a sweat to feel better hehe*


Let's keep it clean AND have fun. 




If you want my recs for your favorite restaurants that didn't make the guide, comment on this post and I will add for you all! 


All the love,




Rosemary + Thyme Seed Crackers - Gluten Free, Dairy Free, Soy Free, Paleo



You guys, I love crunchy foods. I don't know what it is! I am a huge texture person when it comes to food. Crunchy foods like celery, watermelon, bell peppers, romaine lettuce, carrots....oh my gosh I could eat them all day because of that satisfying crunch. 


When you start eating really clean though, all these snack-y crunchy foods are basically raw veggies. Sometimes you just want a cracker, am I right? Salty, crunchy, seedy....mmmmmm. I made this recipe for that exact reason. I also love dips and spreads and really needed something other than veggies to eat these with (for plating appetizers reasons). 


These guys are grain free (YES!), and loaded with healthy fats + fiber from olive oil, sunflower seeds, flaxseeds and almond meal. So herby, salty and delicious. 


WARNING: These things will disappear fast. They do in my house at least. 


Check out this delicious recipe of mine that just went live on Further Food. Link to the original article is here


Rosemary + Thyme + Himalayan Salt Seed Crackers (GF, DF, SF, Paleo)

Prep Time: 10 minutes
Cook Time: 55 minutes
Servings: 15


2/3 cup ground flaxseeds*
1/2 cup sunflower seeds
1 tablespoon chia seeds
1/2 teaspoon Himalayan salt
¼-½ teaspoon garlic powder
2 – 3 tablespoons chopped rosemary and thyme
1/2 cup almond meal
1/4 cup olive oil
1 cup water

*It’s best to buy flaxseed whole and then grind it yourself because the oils in the seeds go rancid quickly. You can do this by blending the seeds in a high-speed blender, like a Vitamix, or a coffee grinder.



Preheat your oven to 300 degrees and line a sheet pan with parchment paper.

In a mixing bowl stir together the flax seeds, sunflower seeds, chia seeds, Himalayan salt, garlic powder, rosemary and thyme. Feel free to add in any herbs here. We chose rosemary and thyme, but feel free to add others like basil, oregano or even a spicy blend. Make it your own!

In a separate bowl, combine the almond meal, olive oil and water. Then combine both mixtures. Let this sit for a few minutes while the mixture thickens.

Pour the batter onto the parchment paper-lined sheet pan. Spread this into a thin layer – thinner than you think! If you have a thicker layer, this will turn out more like a flatbread than a cracker. Bake for about 30-35 minutes, until you are able to effortlessly separate the mixture from the parchment paper.

Remove the mixture from the oven and flip the crispbread to the other side. It is helpful to line another sheet pan or cutting board with parchment paper, place it on top of the sheet containing the crackers, and then flip the pans with holding them together. Return to the oven and bake for another 20 minutes.

You can keep them in there longer if you want them crispier! Carefully remove them from the oven and allow them to cool. Then break them into pieces of desired size.

Per Serving: Calories: 201; Total Fat: 11 g; Saturated Fat: 1 g; Monounsaturated Fat: 4 g; Polyunsaturated Fat: 2 g; Cholesterol: 0 mg; Sodium: 93 mg; Potassium: 355 mg; Carbohydrate: 23 g; Fiber: 5 g; Sugar: 1 g; Protein: 8 g

Nutrition Bonus:

Vitamin C: 1%; Vitamin A: 0%; Iron: 11%; Calcium: 4%