https://linktr.ee/joyumphreyrd, https://www.strongrootswellness.com/

Strong Roots Wellness - USA, Mesa, AZ (2025)

08/07/2025

🌿 Gut Health Isn’t Just About P**p (But Let’s Be Honest… That’s Part of It)
Feeling bloated?

Always tired after you eat?

Skin flaring up for no reason?

Your gut might be trying to tell you something—and it’s not just about digestion.
👇
Your gut is the control center for:
💭 Mood & mental clarity
🦠 Immunity
💤 Energy
🌿 Inflammation
🧘‍♀️ Stress response

When your gut’s out of balance, you might feel:
❌ Constipated or bloated
❌ Extra sensitive to foods
❌ Sluggish or foggy
❌ Just not yourself

The good news? Small changes make a BIG difference. Try this:
✔️ Eat more plant variety (aim for 20–30/week)
✔️ Walk after meals
✔️ Drink enough water (hello, pale yellow p*e!)
✔️ Actually chew your food
✔️ Calm your stress—even 5 deep breaths helps

💬 Want a free Gut Check-In worksheet? Drop “GUT” in the comments or DM me and I’ll send it over.
________________________________________

07/31/2025

💩 Constipation Isn’t One-Size-Fits-All

Constipation doesn’t just mean not going.
👉 For some, it’s the struggle to go.
👉 For others, it’s days between bowel movements.
👉 Or that annoying feeling like you’re never fully empty.

No matter how it shows up, here are a few easy ways to get things moving naturally:

✨ Hydrate – Aim for 10 glasses of water/day. Pale yellow p*e = on point.
✨ Fiber up – Try psyllium husk, two green kiwis (yes, with the skin!), or beans.
✨ Fruits & Veggies – Two fruits, three veggies = fiber + hydration.
✨ Walk it out – Morning walks wake up your gut.
✨ Peppermint tea – Calms the gut & gets things moving.
✨ Vitamin C – Start low, work up to 3,000–4,000 mg if needed.

Still stuck? 💊 Colace or Miralax may help. If constipation is frequent, talk to your doc—pelvic floor therapy could be a game-changer.

👉 Save this post for when your gut needs a gentle nudge.

07/17/2025

🌿 Let’s Talk About the Gut—All of It.

Yes, even that part. What goes in your mouth… and what comes out the other end? It matters more than you think. 🙈

Your gut isn’t just about digestion—it’s one of the most powerful messengers in your body. When something’s off, your gut is often the first to speak up.

💩 Constipation? It’s more than just “not going”—it could be straining, hard stools, or feeling like you didn’t finish.
🚽 Diarrhea? Your gut could be reacting to stress, food sensitivities, or inflammation.
😰 Stress? It directly impacts digestion—thanks to the gut-brain connection.
🍽️ Food? It can either calm symptoms or fire them up.

In my practice, I use MRT testing to pinpoint food sensitivities and combine it with a personalized low FODMAP plan. This helps clients feel better faster—without all the guesswork.

🧡 This month, I’m sharing real talk, simple tips, and gut-friendly recipes so you can start feeling better from the inside out.

Because when your gut is happy, everything feels better.

07/11/2025

🚫 Stuck in Elimination Mode?

If you’re following the low FODMAP diet and still in the elimination phase after 2–4 weeks… it’s time to move on.

The elimination phase is just a starting point—not a forever plan. Staying on it too long can lead to nutrient deficiencies and make things worse over time.

🌱 The goal? Calm the gut, then slowly reintroduce foods to find your tolerance level.

💡 Not ready to jump into reintroductions? Start by removing two major triggers:
🧄 Garlic
🧅 Onions
They’re hidden in everything and can be tough to digest for many with gut issues.

🍽️ Dining out? Don’t be afraid to speak up—ask for meals without these ingredients. Most places are happy to help if you ask kindly!

✅ Remember: healing your gut means less bloating, fewer headaches, more energy, and clearer thinking.

👉 Don’t let “elimination” become a way of life.

06/06/2025

Things I’m Loving Right Now 💪🔥

I’ve always been active (skiing, trampolining, water sports—you name it), but lately I’ve fallen HARD for strength training.

Shoutout to 💥 Her free programs are no joke. I’ve completed Fuel and Iron, and I’m getting ready to dive into Endgame. Can’t wait!

In just 3 months, I’ve seen real muscle growth. 💪 My husband and I have even been hitting up local Goodwill’s for discount weights. 😂 My heaviest dumbbell is 30 lbs… but I think it’s time for a 35. Maybe even a 40. 👀

If you’re looking to get stronger, this is your sign. 🛑
In just 3 months, I’ve seen real muscle growth. 💪 My husband and I have even been hitting up local Goodwills for discount weights. 😂 My heaviest dumbbell is 30 lbs… but I think it’s time for a 35. Maybe even a 40. 👀
📲 Check her out: www.carolinegirvan.com

05/23/2025

🥄 Tiny Seeds, Big Gut Benefits
Yep—we're talking about chia seeds.

These little guys do WAY more than just make your smoothie look cool. They’re a gut health game-changer, and here’s why:

🌱 Why Your Gut Loves Chia Seeds:

💩 High in Fiber – Just 2 tablespoons = ~10g fiber

⚖️ Keep You Regular – Help bulk & soften stool

🦠 Prebiotic Power – Feed the good gut bugs

🔥 Anti-inflammatory – Thanks to plant-based omega-3s

How to Use Them:
✅ Mix into smoothies
✅ Stir into oats or yogurt
✅ Make chia pudding
✅ Sprinkle on toast or salads - can be soaked or dry (think crunch)

(Just remember to soak them first so they expand!)

✨ Small habit, big impact.

Add a spoonful to your day and your gut will thank you.

Photo Credit: Monash University

05/16/2025

🐸 “Eat the frog” first thing in the morning... and your body (and brain) will thank you.

“If it’s your job to eat a frog, it’s best to do it first thing in the morning.”
—Mark Twain

Change is hard. Whether you're working on calming your gut, managing your blood sugar, or just building healthier habits—it’s easy to procrastinate.

Here’s the trick that works for my clients (and me!):
Do the hardest thing FIRST.

✨ One client adds veggies to her breakfast (omelet = win).

✨ Another tackles meal planning early Saturday AM, so the rest of her weekend is stress-free.

When you eat the frog early, it clears the mental clutter. 💭
You feel accomplished, in control, and less likely to fall off track later in the day.

💡 What’s your frog?
A walk? A supplement? Planning dinner?

👉 Whatever it is—try doing it first tomorrow morning.

Then come back and tell me how it felt 💬👇

05/09/2025

📣 Feeling Bloated or Backed Up in the Morning?

Try these 7 natural ways to get your gut moving — straight from my Calming the Gut program! 👇

🫖 1. Ginger or Peppermint Tea
Warm tea soothes your gut and jumpstarts digestion.

☕ 2. Sip Coffee
Coffee contains chlorogenic acid, which stimulates the colon (yep, it really works for some people!).

🚶‍♀️ 3. Move Your Body
Walk before or after breakfast to help your intestines wake up.

🍽️ 4. Don’t Skip Breakfast
Real food (like a bran muffin or chia yogurt) signals your gut to get to work. Protein shakes often aren’t enough!

🌙 5. Psyllium Husk at Night
2–4 grams with water before bed helps with smoother mornings. 💧

🕰️ 6. Don’t Rush It
Give yourself 5 chill minutes. If nothing happens, no pressure—try again later.

⏰ 7. Go Between 6–10 AM
This is your body's natural p**p window. Set your alarm early enough to take advantage.

✨ Small shifts = big relief.
Save this for your morning routine 💩💕

04/23/2025

Tired of complicated gut-healing meal plans?

Try the 1,2,3,4 Method—a simple meal-building trick created by dietitians to make life easier. 🧠💡

✅ Pick a base
✅ Add something fresh
✅ Include a protein or crunch
✅ Finish with flavor

Here’s a sample breakfast parfait:
🥣 1 cup coconut yogurt
🍓 ½ cup berries
🥜 2 Tbsp sunflower seeds
🍯 1 tsp maple syrup

That’s it. Easy, gut-friendly, and totally customizable. I’m using this with my clients and they LOVE it. 🙌

Want a guide to build your own versions? Drop a comment or DM me! 👇

03/28/2025

Is Your Gut Holding You Back from Living Your Life?

Imagine being excited for a big event—your best friend’s wedding, your child’s graduation, or that long-awaited vacation.
But instead of joy, you feel anxiety. What if the bloating, cramping, or unpredictable trips to the bathroom ruin the moment?

For many women, gut issues like bloating, diarrhea, and constipation aren’t just occasional annoyances—they’re daily struggles that steal energy, confidence, and presence in the moments that matter most.

In fact, about 80% of the women I work with experience these symptoms, often for so long that they’ve simply learned to live with them.

But here’s the good news: you don’t have to suffer in silence.

If you’re tired of masking the symptoms and want real relief—without relying on medication—simple, strategic changes to your diet can help you reclaim your health and your life.

That’s exactly why I created my 16-week Calming the Gut program—a step-by-step approach to reducing discomfort, improving digestion, and helping you feel your best.

Are you ready to take charge of your gut health? Learn more here: www.strongrootswellness.com

Your gut should support your life, not control it. Let’s get you feeling good again!

03/21/2025

The Secret to a Happy, Healthy Gut

Did you know that most Americans only get about half of the fiber they need? If you’ve been struggling with digestion, bloating, or sluggish energy, this one overlooked nutrient could be the missing piece to a healthier gut.

Fiber isn’t just about keeping things moving – It plays a huge role in gut health and overall wellbeing. Here’s why you need more of it:

• Supports Good Gut Bacteria – Fiber feeds the healthy bacteria in your gut, reducing inflammation and improving digestion.

• Prevents Blood Sugar Spikes –Unlike other carbs, fiber doesn’t break down into sugar, helping you avoid energy crashes and cravings.

• Keeps You Full Longer – Fiber adds bulk to your meals, keeping hunger at bay and supporting balanced digestion.

• Acts Like a Gut Cleanser – Fiber helps sweep out waste and toxins, promoting a clean, healthy digestive system.

So, how can you get more fiber? Become a label reader – choose the highest-fiber option when comparing brands. And for an easy boost, add chia seeds or flaxseeds to your smoothies!

Your gut does so much for you – give it the fiber it needs to thrive!

03/04/2025

When Food Feels Like the Enemy—But It Doesn’t Have to Be

You’re all dressed up, excited for a romantic dinner with your sweetheart. The food looks amazing, you dig in and take a few bites. But then—bam! The bloating starts. That familiar, uncomfortable pain creeps in, and before you know it, you look six months pregnant and are desperately wishing you had just stayed home.

Sound familiar? You love food, but sometimes it feels like food doesn’t love you back. And the worst part? You’re starting to fear this is just your new normal.

But here’s the truth: food should never hurt.

As a gut health specialist, I’ve seen firsthand how food sensitivities and intolerances silently sabotage not just digestion, but also energy levels, mood, and weight loss goals—especially in women. The good news? You don’t have to keep suffering or guessing what’s going on
With evidence-based testing, we can uncover exactly what’s triggering your discomfort. Once we have answers, we’ll create a personalized plan tailored to your body’s needs—so you can enjoy food again without fear.

You deserve to feel good after every meal. Let’s make that your reality.
Ready to find out what’s really going on? Let’s talk.

Strong Roots Wellness - USA

08/07/2025

07/31/2025

07/17/2025

07/11/2025

06/06/2025

05/23/2025

05/16/2025

05/09/2025

04/23/2025

03/28/2025

03/21/2025

03/04/2025

Address

Website

Alerts

Contact The Practice

Shortcuts

Share

Category