JTH Wellness

01/07/2024

01/25/2023

Just back from a mini vaca & I ate the complete opposite of how I normally would…

But I feel FINE 🙏🏻

Life is about balance, meaning it’s important to eat healthier, nutrient-dense foods majority of the time while being able enjoy foods you love that are not as “healthy” on occasion!

I love eating healthy most of the time, not because I have to, but because it allows me to feel my best physically & mentally. Typically, I stick to eating real foods like chicken, fish, eggs, veggies, fruit, GF grains, & follow a gluten & dairy free diet.

On the flip side, sometimes on the weekends, for special events (birthdays, going out with friends, etc), vacations, I indulge & eat foods that I don’t eat regularly (i.e. pizza, bagels, burgers, fried food, desserts, etc), enjoying ALL the gluten & dairy 😂

Before healing my gut, this would have DESTROYED me. Stomach pain, horrible bloating, acne, brain fog, fatigue, inflammation, etc, which is why I avoided it at ALL costs while I was actively healing my gut.

After eliminating these 2 triggers from my diet while improving my gut flora, optimizing digestion, & healing my gut lining, I now can safely enjoy them from time to time while still feeling good overall & able to bounce back with ease 🙌🏼

Bottom line, it’s important to avoid your food sensitivities/triggers while in the healing phase, but IT’S NOT FOREVER in most cases.

Reminder: there is no specific timeline for how long it will take for you to heal, but trust the process (and don’t try to do it alone if you’re struggling to get better!).

PS: if you’re tired of suffering from gut issues for FAR too long… let’s chat! Head to my website to book a FREE 15-minute discovery call to learn how I can help you finally improve your gut health & get back to feeling your best for good!

01/09/2023

Did you know that majority of health issues can be traced back to poor, unbalanced nutrition & unhealthy lifestyle habits? 🤯

Think about it… you’re born mostly healthy & over the course of your life, you suddenly start to develop symptoms of health issues.

🍩 Processed foods w/ artificial ingredients & chemical additives
🥖 High refined carb diets
💧Dehydration
🙇🏻‍♀️ Chronic unmanaged stress
🪑Lack of exercise
💤 Poor sleep

Overtime, these habits disrupt your body’s natural abilities & prevent it from functioning optimally causing dysfunction which leads to health issues.

So it only makes sense that when you “reverse” the habits you’ve been repeatedly doing, you start to feel better!

It’s no wonder medications don’t TRULY fix the problem as they’re really like slapping a band-aid on something that could so easily be improved with simple nutrition & lifestyle changes.

If you really want to regain control of your health & feel confident in your body again, it’s time to address the root of your health issues by making a true change to your nutrition & lifestyle to finally achieve long-term lasting health! 🙌🏼

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PS: I’ve helped tons of women & men take back their health & happiness for good and want to help you too! If you’re ready to make the change, visit my website jthwellness.com to learn how we can work together to address the root cause of your health issues once & for all!

10/31/2022

How many times have you tried fad diets (i.e. weight watchers) or calorie counting only to end up right back where you started? 😵

You’re not alone. This is what we call the vicious cycle of ‘yo-yo dieting’. 🌀

The problem with these “dieting” tactics is that they’re not typically not sustainable for majority of people, which is why once you stop, you fall back to where you were prior to starting.

Well, if this doesn’t work, then what does? 🤷🏻‍♀️

The solution? A balanced, yet healthy lifestyle that actually nourishes your body instead of depriving it! 🙌🏼

When you learn how to properly take care of your body, eat in a way that works with you, not against you, and support it in ways that feel GOOD without being overly restrictive, you can truly feel your best while achieving your health & fitness goals! 🙏🏻

Some tips to help you nourish your body are:
✅Prioritize lean protein
✅Women should at minimum aim to eat 100g protein daily; for more active individuals, aim for ~0.8-1g of protein per lb of lean bodyweight
✅Don’t fear healthy fats, you need them!
✅Eat the rainbow
✅Stay hydrated, drink 1/2 your bodyweight in oz daily
✅Move your body, lift weights
✅Give yourself rest days & don’t overdo it!
✅Meditate & walk in nature
✅Set boundaries & protect your energy

As you can see, nutrition isn’t the only thing needed to achieve your health & fitness goals-lifestyle & mindset are crucial to achieving a body you can feel amazing in as well! 💪🏼

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10/18/2022

My super simple morning routine to start the day off on a high note 🌞✨
�A consistent morning routine can help improve your well-being as it really sets the tone for the rest of your day. It doesn’t have to be overly complicated, but it should make you feel ahhhmazing + like you did something enjoyable/loving for yourself before you jump into the craziness of life! 🙏🏻

First, above all… water!💧Water before coffee my loves☝🏼You need to hydrate after a long night’s rest (+ most of us don’t drink enough water anywayssss, so why not start your day with a big warm mugful to get some out of the way?!).

I prefer + recommend warm water over cold as it gently wakes up the digestive system rather than shocks it.

Second, I’m adding l-glutamine powder + prebiotic powder to support my gut health.

L-glutamine is one of the BEST ways to heal a leaky gut which can cause symptoms like food allergies/sensitivities, digestive issues, nutrient deficiencies, autoimmune disease, SIBO/candida/IBS, acne, rashes, brain fog, + so much more.

Prebiotics are like food for the good bacteria in the gut to help support a healthy ecosystem, thus better digestion & gut health.

I love adding a squeeze of lime as well for some flavor & to kickstart my digestion + metabolism for the day (plus I find it to be less acidic than lemon for my tooth enamel!) 🍋

Finally, I’ve been in looooove with a nice ice cold face bath to wake me up, send blood flow to my face, + reduce puffiness/inflammation. My allergies have been a nightmare esp in the mornings, but the ice bath really seems to help reduce swelling, sneezing, + sinus congestion!

What’s your current morning? If you don’t have one, consider starting up one of these habits! Let me know how it goes if you do 🙂🙌🏼

LIKE, SAVE, SHARE, FOLLOW for more holistic health tips to help you live a sustainable, healthy lifestyle you love 🌿

10/12/2022

You’re different. We’re different. We all have different lives, needs, history, circumstances, etc etc, and so we all need to approach our diets + eating habits differently, too! ✨

That’s why there is no one-size-fits all diet that works for everyone. When you stop doing what everyone else is doing, & start giving YOUR body what it actually needs to thrive, that’s when you can truly feel your best 🙌🏼

If you want to feel good every damn day, stop trying to follow cookie cutter plans & start listening to your body 🙏🏻

LIKE, SAVE, SHARE, & FOLLOW for more holistic health tips to help you thrive and finally feel confident in your body for life! 🌱

PS: If you don’t know how to eat right for your body & want help identifying a clear, actionable nutrition plan- let’s chat! Visit jthwellness.com to learn about working with me 1:1 and book a complimentary phone consult to get started! 🦋

10/05/2022

If you want to look “toned”, you need to be strong.

Strong = toned. And no, as a woman, if you lift weights you are NOT going to get “bulky” or “look like a man”. You are going to look strong, toned, and lean in a healthy way 💪🏼

Many of the women out there who look “bulky” aren’t doing it naturally, so don’t compare to that.

Excess hours of cardio actually makes you lose muscle, so when you see the dreaded scale go down, it’s actually due to loss of muscle mass more than anything. It also leaves you exhausted, takes a toll on your adrenal glands, thyroid, hormones, and overall body. So now you’re weaker and tired! 👎🏼

That’s why, no matter what age you are, you should be lifting weights. Getting stronger, not skinnier. Chasing numbers in the gym, not on the scale.

Lift. Weights.
Get. Stronger.
Feel. Amazing.
End. Of. Story.
🙏🏻🙌🏼✨

10/04/2022

Tired of eggs for breakfast?! 😖 Make this easy peasy Microwave Protein-Packed “PB&J” Oatmeal in 5-minutes or less! 😍

Ingredients:
▪️1 ripe banana, mashed
▪️1/2 cup rolled oats
▪️1/2 cup plant-based milk
▪️Collagen protein powder (I use 3 scoops, but use however much is right for you)
▪️2 tbsp PBfit powder
▪️Handful of strawberries, sliced (fresh or frozen)
▪️Honey
▪️Cinnamon

Directions:
▪️In a bowl, mash the banana.
▪️Add oats + milk, stir.
▪️Microwave for 1:30.
▪️Add collagen powder, stir until dissolved.
▪️Add PB powder, stir until smooth.
▪️Add oatmeal to a mason jar w/ a lid.
▪️Top with strawberry slices.
▪️Drizzle with honey + sprinkle cinnamon; enjoy!

LIKE this post if you want to try this recipe! 💚 SAVE ⬇️ to make it yourself! FOLLOW ➕ for more simple, delicious & healthy recipes! 🌱

09/19/2022

If you want to heal your gut but don't know where to start...

I've got 5 great tips to help you get started! 🙌🏼

Even if you don't have significant digestive issues, but you have anxiety, depression, allergies, a poor immune system, an autoimmune disorder, trouble with weight management, acne, eczema, or other skin issues...

YOUR GUT IS THE CULPRIT! And you can benefit from these tips too.

LIKE, SAVE, or SHARE this post if you found these tips helpful! 💚 FOLLOW for more holistic healing tips for gut health, mindset, and sustainable healthy living! 🌱

09/12/2022

7 WAYS TO HEAL YOUR BODY NATURALLY 🦋✨

Healing never involves doing just *one* thing... in fact, healing is a making a true lifestyle change, which includes practicing doing various things that support your body, mind, & soul until they become part of your everyday life.

When you're working to heal just *one* part of you, the healing work should never be solely on that *one* part as there are so many other factors that can impact that piece of you.

Successful healing involves a whole-body, whole-life approach, which is why so many people struggle to truly heal or improve a specific health issue.

For example, if you're struggling with digestive issues & are solely focused on restoring your gut flora + optimizing digestion thru better eating habits & supplements, you can and will see improvement to a degree, but won't be able to fully heal.

That's b/c numerous other factors can affect digestion such as stress/mindset, liver/toxic burden, movement, & sleep. So if you're not taking into account the other pieces of your life that need to be healed as well, you might constantly battle your digestive issues.

Here's to true healing; enjoy the journey & trust the process 🙏🏻

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08/04/2022

Your stomach does NOT have teeth!…

Meaning you need to use your mouth to chew your food thoroughly! 😬

If you don’t chew your food enough (until it’s mush), you end up sending large food particles into your stomach where your stomach then has to work harder to break it down.

The food ends up sitting in your stomach longer than it’s supposed to, causing it to go rancid, ferment, + putrefy in the gut 🦠 This is what leads to symptoms of bloating, indigestion, reflux, a sense of excess fullness, gas, + constipation 🤢

By improving the digestive process north of the stomach, you can in turn support digestion within the stomach itself + reduce/eliminate symptoms! 🙌🏼

From here on out, try chewing each bite 20-30x (or until its mush) + let me know if it helps improve your symptoms! 🙏🏻

LIKE 💚 if you found this video helpful! SHARE 🔄 with someone who needs to hear this! FOLLOW ➕ for more holistic gut healing tips for better digestion!

08/01/2022

You may not know this about me, but I’ve been in your shoes!…

That’s right, I suffered my severe stomach issues (acid reflux, indigestion, uncomfortable bloating, + chronic constipation).

Like most, I took the conventional route > saw a GI doctor, went on medications like omeprazole + protonix, tried OTC meds like Tums, Nexium, + Pepto, & got an endoscopy. I even tried seeing a clinical nutritionist covered by insurance (who was the most unhelpful person ever!) 🙈

While the meds at first helped to manage my symptoms, the underlying issues were still there & the symptoms would always come back 😪

Eventually, it got to the point where things got so bad that I couldn’t eat or drink anything w/o pain. I developed food fears + body image issues. I was so uncomfortable in my body, inflamed, anxious, depressed, & hopeless b/c it felt like no one could help me TRULY get better.

Unable to enjoy life, I knew I had to find a way to get better… and I mean TRULY better (no more relying on doctors who only wanted to prescribe me band-aid medications & send me on my way).

That’s when I discovered the world of holistic health 🌱 I cleaned up my nutrition & upgraded my lifestyle to adopt healthier habits (movement, stress management, optimizing sleep).

It didn’t happen overnight, but this changed my life. I finally started to feel like myself again: less digestive stress, less inflammation, better mental health, more energy, & regular bowel movements! 🙌🏼

I could enjoy life again.

I finally regained confidence & felt at home in my body 🏡💚

Now, I teach others how to do the same! 🙏🏻

Ready to improve your health & restore digestion, energy, mental health, & adopt a positive relationship with food? Hit the link in my bio to book a free consultation with me to see if we would be a good fit to work together!

07/29/2022

Friendly reminder that things can’t change if you don’t ✨

No matter where you are in life, there will always be obstacles. But the good thing about obstacles is that they give us the choice to either let them stand in our way, or figure out a way around them.

For most people, the hardest part about working out is actually getting up and doing it.

What keeps me getting up and going to workout day after day, week after week, month after month, and year after year is the feeling. That feeling you get AFTER a workout (thank you endorphins! 😉).

Working out is an instant mood booster. When you learn to fall in love with the feeling, not the outcome, you’ll want to go to the gym forever! 💪🏼

PS: ready to fall in love with exercise for reasons beyond the scale but need some motivation & accountability to get there?! Come train with me in Dutchess or Westchester, NY or virtually wherever you are! Visit JTHwellness.com to book a free fitness assessment + intro session!

07/27/2022

When I finally stopped eating too little, I finally started seeing results!…😱

Under-eating can cause…
✖️fatigue / trouble sleeping
✖️brain fog / trouble focusing
✖️anxiety
✖️depression
✖️irritability / mood swings
✖️hormone imbalances

Our bodies thrive on nutrients 🌱 Without them, dysfunction of various organs can occur leading to many of the symptoms listed above.

More importantly, each time you “diet” or restrict yourself, your metabolism slows, making it harder to achieve results 😵‍💫

That’s why on the contrary, eating more (of the right foods) and truly nourishing yourself allows you to achieve a body you can feel good in 👌🏼

To nourish your body well, aim to include in every meal…

🍗Protein (aim for leaner sources i.e. poultry, fish, seafood; 1g/lb of bodyweight OR goal bodyweight if you have a higher BMI per day broken out into meals + snacks)
🥦Veggies (non-starchy like broc, cucumber, peppers, etc; think eat the rainbow; 1-2 cups per meal)
🍠Starch/Carb (most people do well with a smaller portion i.e. 1/2 cup-1 cup per meal but will vary based on health & lifestyle)
🥑Healthy Fat (try to avoid hydrogenated seed oils which are inflammatory i.e. canola, rapeseed, cottonseed, sunflower, etc; 1-2 tbsp per meal)

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07/14/2022

HEALTHY DOESN’T HAVE TO BE HARD ➡️ make this simple, yet delicious & balanced creamy shrimp pasta dish (GF/DF) in less than 30 minutes! 🕒

🍤Shrimp is one of my go-to sources of protein for dinner during the week b/c it cooks so quick! Plus, buying a big bag to have on hand in the freezer means it won’t go bad & it defrosts in a pinch! 🙂

🥦If you’re not buying frozen veggies, you’re doing it wrong! They’re frozen straight from the source which means their fresh & also don’t go bad when you forget to use them 😉

🌱Ingredients:
▪️Frozen shrimp, deveined/tails removed (I used 15 shrimp = 30g protein)
▪️2 handfuls of brown rice pasta
▪️1 Tbsp grass-fed butter
▪️1 garlic clove, minced
▪️1/4 yellow onion, diced
▪️1 handful frozen green beans
▪️1 handful baby spinach
▪️1 cup canned coconut milk
▪️1 handful plant-based mozzarella cheese shreds
▪️Nutritional yeast, salt, pepper, dried parsley (measure w/ your heart)

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07/13/2022

Tired of feeling bloated all the time? 👎🏼

Here are my top 5 tips to beat bloat for good! 🙌🏼

1️⃣Eat easy to digest, warm, cooked, whole foods (just for a while) to give your tummy a break; soups, stews, fish, grilled/sauteed chicken, steamed/sauteed veggies

2️⃣Slow down + chew your food throughly (20-30x each bite, or until it’s mush) - stop sending large food particles into your stomach! It sits there, rots, & turns bad b/c your stomach has to work overtime to try + digest it which = bloating; this also helps give your body a chance to catch up + sense your fullness level so you don’t overeat + feel excessively full/bloated

3️⃣Avoid excess fluid around + with meals - too much fluid w/ meals dilutes your digestive juices + enzymes which prevents you from digesting food optimally; sip on water throughout the day away from meals

4️⃣Use digestive support supplements - ACV & digestive enzymes are my two go-to’s for better digestion; ACV helps increase stomach acidity to breakdown food optimally + enzymes help support that breakdown as well

5️⃣Go for a walk or do some yoga poses to support digestion after eating rather than lay down - this helps stimulate digestion so the food can move thru your system! Some great poses for digestion are spinal twists, happy baby pose, & knees to chest

LIKE 💚 if you found this post helpful! SAVE to try these tips yourself! FOLLOW ➕ for more holistic gut healing tips! 🙏🏻