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!

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! 💪🏼

LIKE if you found this video & tips helpful! FOLLOW for more holistic health & nutrition tips to help you live a sustainable, healthy lifestyle so you can finally achieve your health & fitness goals 🌿

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!