Dietitian Ellen

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Sand Lake, MI
Dietitian Ellen

Ellen Smartt is a Digestive Health Dietitian who provides education to support Digestive Health.

05/10/2026

Spring is your body’s natural reset season 🌿

After months of heavier foods, holiday stress, low sunlight, and routine fatigue, your digestion, hormones, and metabolism are ready for a refresh. This Spring Reset Meal Plan is designed to gently support your gut, liver, and blood sugar—without extreme detoxes, calorie cutting, or food fear.

Inside this plan you’ll find:
✨ Fiber-rich, seasonal meals to reduce bloating and support digestion
✨ Blood sugar–balanced recipes to improve energy and cravings
✨ Nutrient-dense foods that support detox pathways naturally
✨ Simple, realistic meals that fit into real life

This isn’t about restriction, it’s about adding in the foods that help your body feel lighter, clearer, and more energized as the seasons shift.

If you’ve been feeling sluggish, inflamed, bloated, or “off,” this is your sign to reset in a supportive, sustainable way.

👉 Link in my bio to grab your Spring Reset Meal Plan and start feeling better this season. Plus it is 50% off for the first 3 days, so don't want to grab it now!

05/07/2026

If you are looking for a gut supportive way to use your seasonal produce, you have to try this Arugula Salad!

✨ Why this salad works:
• Arugula supports digestion + inflammation balance
• Fresh herbs boost antioxidants and flavor
• Healthy fats improve nutrient absorption
• Light, fresh, and easy on the gut

Make sure to save this recipe to come back to later!

05/04/2026

🌿 May Produce Spotlight 🌿
Fresh, seasonal foods that support digestion, immunity, and inflammation ↓

Arugula
🥬 Naturally bitter → supports bile flow, liver detox, and digestion
🥬 Rich in nitrates to support blood flow and energy

Sprouts (broccoli, alfalfa, radish)
🌱 Concentrated nutrients in small portions
🌱 Support detox pathways and gut microbiome diversity
🌱 Easy to digest but powerful

Mushrooms
🍄 Rich in beta-glucans that support immune balance
🍄 Feed beneficial gut bacteria
🍄 Help regulate inflammation (key during allergy season)

Oregano (fresh)
🌿 Antimicrobial and antioxidant properties
🌿 Supports gut and immune health
🌿 Adds flavor without added sugars or sauces

Focus on what you can ADD to your plate this spring to support a diverse gut microbiome!

05/02/2026

Spring allergies aren’t always just sneezing and itchy eyes 🌼

For many people, excess histamine can show up as:
• anxiety or racing thoughts
• headaches or migraines
• reflux or nausea
• dizziness or fatigue after meals

And here’s the part most people miss 👇
Histamine isn’t only about pollen — it’s also about how well your gut can break it down.

When the gut is inflamed, imbalanced, or under stress:
→ histamine clearance slows
→ immune reactions increase
→ symptoms feel stronger and more unpredictable

Instead of only reaching for symptom relief, supporting the gut can help calm the root cause.

✨ Gut health
✨ Nervous system regulation
✨ Histamine balance

If spring allergies hit harder every year, your gut may be part of the picture.

04/28/2026

Here are 4 food based supports to help your body detox naturally!

1️⃣ Support liver enzymes with sulfur-rich foods
Sulfur helps the liver’s Phase II detox pathways work efficiently.
👉 Include: broccoli, cauliflower, Brussels sprouts, garlic, onions, eggs

2️⃣ Bind & eliminate toxins with fiber
Fiber helps es**rt toxins, excess hormones, and bile out of the body.
👉 Aim for: veggies, berries, chia/flax, oats, beans, lentils

3️⃣ Stimulate bile flow with bitter foods
Bile is a major detox pathway—especially for hormones and fat-soluble toxins.
👉 Try: arugula, dandelion greens, radicchio, endive, lemon, artichoke

4️⃣ Protect detox pathways with antioxidants & phytonutrients
These reduce oxidative stress created during detoxification.
👉 Focus on: berries, beets, leafy greens, turmeric, green tea

✨ Detox isn’t about cleanses or extremes—it’s about daily support through real food.

04/26/2026

If your gut feels off and your thyroid labs keep coming back “borderline,” this may be why 👇

Your gut and thyroid are in constant communication.
Poor digestion → reduced mineral absorption → impaired thyroid hormone production.
Low thyroid output → slower motility → constipation, bloating, and dysbiosis.

It becomes a loop — and focusing on only one side often stalls healing.

✨ Supporting stomach acid, gut lining, microbiome balance, and liver/bile flow can be just as important as adjusting thyroid medication.

The body truly is all connected and we can't single out any area in regards to healing!

04/23/2026

Not all magnesium works the same, and supplements aren’t the only source ✨

Different forms of magnesium support different things (sleep, stress, constipation, muscle tension), but food still matters.
Leafy greens, nuts, seeds, legumes, and whole grains provide magnesium in a way your body recognizes and often tolerates better.

If you’re deficient, stressed, constipated, or not sleeping well, food plus the right form of magnesium can be a game changer.

If you’re bloated or sensitive, the wrong form can make things worse.

💡 Reminder: more isn’t better — the form + the source matter.

04/19/2026

Protein or fiber?
The real answer: it depends on your gut 👇

Protein helps stabilize blood sugar, support hormones, and keep you full.
Fiber feeds your gut bacteria, supports motility, and reduces inflammation.

But pushing high fiber on a sensitive gut can backfire.
And focusing on protein without fiber can slow digestion.

✨ Gut healing isn’t about choosing sides, it’s about timing + tolerance.
Most people do best by anchoring meals with protein first, then slowly building fiber as the gut heals.

Save this if you’ve been stuck in the protein vs fiber debate!

04/15/2026

Histamine intolerance is often blamed on food —
but for many people, it’s really a gut capacity issue.

When the gut is inflamed, imbalanced, or sluggish, histamine can’t be broken down or cleared efficiently… so symptoms build.

That’s why cutting more and more foods doesn’t always help.

True support focuses on:
✔ Digestion
✔ Gut lining health
✔ Microbiome balance
✔ Regular elimination
✔ Lowering overall inflammatory load

When the gut is supported, histamine tolerance often improves 🤍

Save this if histamine symptoms feel confusing —
you don’t need more restriction, you need better gut support.

04/12/2026

Getting enough fiber isn’t about eating massive salads or forcing foods your gut can’t tolerate.

It’s about stacking fiber intentionally across the day 🧩

When you spread fiber out:
✔ Digestion feels easier
✔ Blood sugar stays more stable
✔ Bloating is less likely
✔ The gut microbiome gets consistent fuel

30 g of fiber can come from simple, realistic foods, not extremes.

If you have IBS, SIBO, or a sensitive gut, build slowly and let tolerance lead the way.

04/09/2026

“Anti-inflammatory” isn’t a food list, it’s a nutrient pattern.

True anti-inflammatory eating focuses on what you’re consistently including:
✔ Fiber to support the gut
✔ Phytonutrients + polyphenols to calm immune signaling
✔ Omega-3s + healthy fats for hormone and cell health
✔ Adequate protein for blood sugar stability
✔ Fewer ultra-processed foods and refined sugars that keep the body in a stress response

This approach is not about perfection or restriction.
It’s about lowering the overall inflammatory load so your body can heal.

If eating “anti-inflammatory” feels stressful or unsustainable, that stress alone can be inflammatory.

Save this for later 🤍

Address

16880 Myers Lake Avenue NE
Sand Lake, MI
49343

Telephone

+17349723238

Website

https://atthetablenuco.com/

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