Hearty Wellness

07/04/2022

06/24/2022

A simple, nutrient dense, easy to prep dinner!

•Sautéed shiitake with garlic & EVOO
•avocado
•Garlic scape pesto (local garlic scapes, parm regg, fresh basil & pine nuts)
•grilled flank steak
•cucumber
•hard boiled egg
•arugula/red leaf lettuce/romaine

You could keep all of these ingredients and make so many different meals with them throughout the week! Meal prep doesn’t have to be hard. Focus on whole, nutrient dense foods & have fun! 🤩

06/23/2022

It’s smoothie bowl season!

Bright colored food = antioxidants!

Antioxidants = reduced inflammation!

Herbs & spices are a great way to add antioxidants & minerals to your diet!

Mint, basil, rosemary & turmeric are some of my favorites— what are yours!?

Smoothie Bowl Ingredients:
•Frozen organic blueberries
•Frozen organic strawberries
•chia seed gel (chia seeds + water)
•beet root powder
•coconut milk

Topped with:
•flax seeds
•sunflower seed butter
•bee pollen
•mint
•blueberries

06/05/2022

My answer: HECK YES!!!!!!

🌱“Just” changing your diet changes EVERYTHING!

🌱Our s*x hormones are created from the fats we eat.

❌Inflammatory fats/ processed foods = Inflammation throughout our body

❌Inflammation causes:
•painful periods
•painful joints
•general discomfort
•heartburn
•constipation
•diarrhea
•bloating
•chronic illness
•anxiety
•swelling.the list can go on and on.

🌱Removing those foods and replacing them with WHOLE foods in their most natural form gives our body the chance to breathe and take a rest from constantly battling the toxins we throw at it every day. Every cell is made up of the fats we eat. Do you want your cells to look like the inside of a grease trap? (I vote no)

🌱This “rest and relaxation” phase our body is going through when we ‘just change our diet’ shows up as:
•painless periods
•a clear mind
•p**ping daily without effort
•glowing skin
•better moods
•reduced stress levels
•pain free joints.and so much more that we don’t even realize can be changed ‘just through diet!!’

Our bodies are meant to thrive— not make us miserable on a daily basis. We just need to help them out and give them what they need! ☀️🌿💛

03/27/2022

Please, please, PLEASE stop giving your kids (or yourself) artificial dyes!

Some kids have these at every meal!
•hyperactivity
•thyroid tumors (before it causes tumors it attacks the thyroid, which will cause weight gain, fatigue, puffiness etc)
•chromosomal damage— this is damage at a CELLULAR level. That is bad news, guys! (Autoimmune disease, rare diseases, cancer.. the list could go on and on here.)

Think about it.
🤯

When a food has artificial colors, is it really a food that you need to survive anyways?
Is it a food that your body needs to perform a function? Does it help you reach optimal health? Sure, it’s delicious— it’s formulated to hit every single one of your taste buds and make your brain go crazy for it!

…but is it worth it???

Absolutely fantastic and jaw dropping image from my friends at Just Eat Real Food.

03/21/2022

Now that our weather is getting nicer, it’s easy to add some of these into the routine!

Repeat daily for noticeable improvements! 💛

03/18/2022

When the anxiety hits, it seems all too easy to grab these comfort foods or drinks.

Removing these for even a short time, or at least cutting back quite a bit can not only help to alleviate symptoms of anxiety, but also a host of other inflammation related issues!

Try removing one thing at a time instead of overwhelming yourself- and don’t forget to ADD in all the things that HELP anxiety and inflammation!

Suggestions include:
•healthy fats (olive oil, salmon, avocado, flax seeds)
•sunlight for at least 30m per day
•gentle movement (yoga, a brisk walk, weight lifting)
•grass fed, pasture raised or wild caught protein!
•lots of colorful veggies and berries!

03/15/2022

Here’s a great list of foods for you to choose from that will help your body naturally detoxify on the daily.

•Rotate and repeat!
•Eat many or all of them per day!
•Find the ways you love them prepared the most!
•If they’re all new to you- Pick 1-3 and buy them this week and find fun ways to incorporate them for your family!

03/14/2022

Gut health is where it’s at! It’s the answer to all the things!

I’d love to help you! 🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️

New research suggests that supporting our gut microbiome may help prevent (and even treat?) autoimmune disease. Read on to learn how.

02/04/2022

Run, don’t walk, to make these nutrient filled chicken tenders!

Holy shnikees were they good, and I love the added “detox” boost that the Brazil nuts give by helping our livers to produce glutathione- on top of nourishing our thyroid in the process! Win!

Do you have a garlic slicer? It’s so versatile, I use it to make “breadcrumbs” out of nuts more than I use it for garlic!

🐓🐓🐓🐓

01/25/2022

Toxins clog up bodily systems causing them to not function properly.

Symptoms are always a direct source to see what’s happening within your body. Do you notice your body telling you things?

Supporting natural detox is a great habit to get into, and there are so many ways you can accomplish it!

My favorite ways to detox are by using castor oil packs, sweating, eating a nutrient dense diet focused on foods that support my liver & hormones and also by using supplements tailored to fit my body’s needs.

Toxicity can come from:

•Environment: Teflon, plastic, scented candles & plug-ins, mold, paint, shower curtains
•Lifestyle: perfume, chemical ridden skin care & hair products, scented lotions
•Food: antibiotic filled meat, pesticides, flavors, chemicals, processed & shelf stable foods, colors, sugar, fillers etc.

And👏🏼so👏🏼much👏🏼more👏🏼

Making small changes can turn into healthy habits that eventually make a huge difference within your body.

How are you reducing your toxic load today?

01/24/2022

My daily go-to’s! Bee propolis is liquid gold, find one local to you!

I love supplements from - especially her Liver Juice!

01/21/2022

Do you notice a theme?


The best thing about this list is that most of them are TOTALLY FREE!!

How are you supporting your body's ability to naturally detoxify today?

I'll be dry brushing, eating a whole food diet, supplementing with Stinging Nettle, Staying hydrated, 💩, Exercising & doing my castor oil pack before bed!

If you need help beginning, or sticking with, your healthy lifestyle don't hesitate to set up a discovery call!

Happy Weekend!

01/12/2022

70% of the immune system can be found in your gut. The nutrients found in your gut instruct your immune system to act one way or another.

Gut health is all about diversity; a vast array of bacteria from many different sources is ideal. Less diverse gut bacteria promotes inflammation and chronic illness.

The key? Less of the Standard American Diet (SAD) and more plant foods. Foods like complex carbs and fiber are what the good bacteria is looking for.
(ex. Broccoli, Cauliflower, Sweet potatoes, grapefruit, green apples, peppers, asparagus & sprouted oats.)

Other nutrient dense choices that you can make daily to support your gut health and ultimately your immune system include:

🥑Healthy Fats: Olive Oil, Avocado, Macadamia nuts, coconut oil, ghee or grass-fed butter, wild caught fish like salmon and sardines.
🥦6-8 servings of colorful, leafy vegetables per day- ideally ones that grow above ground. Root veggies are great, but it's best not to overdo them.
🥩Make sure you're including adequate amounts of quality protein at EACH meal!
🌿Lots of fresh herbs- they have minerals and antioxidants galore! And remember that organic matters when you're in the spice aisle- most spices are irradiated which makes the spice devoid of any nutrients! Some spices may also have preservatives or yucky ingredients added to them.
Read those labels! 🤓

01/05/2022

Did you know that constipation is considered p**ping LESS than 1-3 times per day?! 🤯

Pooping is literally dumping out toxins. 😏 Waste, bacteria, toxins, excess hormones- they all come out in our p**p.
And if they don’t come out, well then, they stay inside and get reabsorbed- now causing our organs of detoxification more work than they can handle!

💩Magnesium promotes relaxation, and helps us poo. About 90% of us are deficient— minerals are important for so many functions so make sure you’re replenishing yours!

💩Aloe juice is not only good for your liver (hello phytonutrients!) but it’s also beneficial for your good gut bacteria, it aids in digestion, it’s full of vitamins, minerals and electrolytes- like potassium and magnesium- and therefore, it helps you p**p!
I like to mix 2oz aloe juice with 2oz pure beet juice and then fill with sparkling water.
(It’s also been shown to reduce Hashimoto’s Thyroid numbers, but that’s another post for another day!)

💩Castor oil packs are beneficial to SO many functions within your body, namely detoxification. Placing a flannel sheet soaked in castor oil over your liver with a heat source draws toxins out of your liver and stimulates digestion. They also help lymphatic flow, all with the goal of getting the bad stuff OUT.

💩Hydration! Pooping relies on lubrication- sufficient amounts of filtered water and healthy fats are incredibly beneficial here! Make sure you’re adding quality sea salt (i like ) to each glass of water so the water you’re drinking can be absorbed and utilized!

💩”Pebbly Poop”, as we call it in our house, is usually the result of dehydration, lack of fiber or food sensitivities!

💩 Food sensitivities can also exacerbate toxicity by making your gut more permeable and allowing toxins to enter the bloodstream.

💩Gluten, dairy, soy, and corn are the most common food sensitivities.
When encouraging detoxification, consider eliminating these foods for 3 to 4 weeks and be mindful of your body’s reaction when you reintroduce.

**pisimportant

Your 💩 is ALWAYS telling you something!

01/05/2022

Every little bit counts- especially when we’re counting toxins going into our body!

Organic produce can get pricey. One approach is to only buy organic for items on the dirty dozen list.

puts out a new list each year for the dirtiest and cleanest produce sold in markets. (The EWG estimates conventional produce contains 178 pesticides!)

Another option is to purchase organic when it comes to foods your family eats the most of.

Anything that we eat with the skin on, I try to buy organic.

Apples, pears, potatoes, carrots, cucumbers, bell peppers etc.

(The skin typically has the most nutrients, so it’s important to leave it on!)

01/03/2022

A dry brush is a great tool to have in your detox tool belt.

The lymphatic system doesn’t have a pump like our cardiovascular system does.
Instead, it’s wise to help it along through exercise, gua sha, movement and sweating.

Dry brushing also helps to exfoliate the skin, removing dead skin cells and opening pores, making it easier for toxins to be released through sweat!

Bonus: Dry brushing may also diminish cellulite! (But so does removing sugar & alcohol 😘)

My dry brush is nothing special- it was $8.99 on Amazon and works just great!