Gut Instinct Health (2026)

03/01/2026

Last week in a gym class, I was reminded that January is right around the corner—and so is the annual gym rush. 🏋️‍♀️

Every year, many people set New Year’s resolutions to “get healthy,” often jumping into intense workouts and strict diets… and by February, the burnout sets in.

If that sounds familiar—or if this is your first time trying—maybe this year could look different.
Research consistently shows that small, sustainable lifestyle changes are far more effective than extreme overhauls. Studies on behavior change and habit formation show that gradual improvements are easier to maintain long term and lead to better adherence and results.

One of the biggest keys? Preparation.
Laying your clothes out the night before for a morning workout, or packing your gym bag and putting it in your car for an after-work workout, removes decision fatigue. Add your workouts to your calendar like any other appointment, and if possible, find a buddy—accountability matters.

Instead of restrictive dieting, consider:
🥗 The 80/20 approach: aim for about 80% whole, nutrient-dense foods and 20% fun foods you enjoy guilt free.
🥗 One meal at a time: start with breakfast
A balanced breakfast includes quality protein, healthy carbs, and healthy fats—like Greek yogurt with berries and walnuts. Or don’t be afraid to have dinner for breakfast if that works for you—leftover chicken, eggs, or veggies often provide great protein and keep you fuller longer. Consider making a small batch of hard boiled eggs on Sunday for a quick and easy grab and go breakfast during the week.

Once you’ve made breakfast a habit for about 2–3 weeks (research suggests this is key for habit formation), move on to improving lunch, then dinner. Preparing your lunch the night before while you’re already making dinner can make weekdays far less stressful.

And remember: one unhealthy meal shouldn’t derail you. Enjoy it—and then move on. Don’t throw in the towel and turn it into days of non-nutritious eating while saying you’ll “start again on Monday.” This is a lifestyle, not an all-or-nothing plan. Enjoy all your meals.

If you do feel guilt after an indulgent meal, try going for a walk, doing some gentle yoga, or taking a few deep breaths to release the guilt. Movement and self-compassion go much further than punishment.

For movement:
🚶‍♀️ Walk 10–15 minutes once or twice a day
💪 Add 2 days of easy strength training
🧘‍♀️ Try a gentle yoga or mobility class
Health organizations and exercise science research emphasize that starting easy reduces injury risk and burnout—especially if you haven’t been exercising consistently.

Baby steps really do matter. When your goal is lifelong health—not a one-month January reset—small changes add up in powerful ways. 💚
Here’s to building habits that last all year, not just until February.

28/12/2025

I try to keep my sugar intake on the lower side, but I absolutely believe in intentional indulgences—especially around the holidays. 🎄🍰 This is the time of year I love baking for my family and bringing out some favorite treats.

Being gluten-free definitely comes with challenges, especially when it comes to desserts everyone will enjoy. While Christmas shopping, I stumbled upon gluten-free ladyfingers and thought… why not try a gluten-free tiramisu?
Well—it was a huge hit.

I initially used Vicenzovo gluten-free ladyfingers, which were great, but at about $8 per package, it got me thinking. So I decided to try making homemade gluten-free ladyfingers instead. For about $3–4, I can make the equivalent of two store-bought packages (which would normally cost around $16). Yes, it’s a bit more work—but I enjoy the process and love the savings.

That said, if homemade ladyfingers aren’t your thing, absolutely buy them! This isn’t the cheapest dessert overall, but it’s still more affordable than buying gluten-free tiramisu from a bakery—and the options out there are pretty slim when you Google it.
One of my favorite things about making desserts from scratch is that I can control the sweetness and ingredient quality. My father-in-law always says he loves my desserts because they’re not overly sweet, and I’ll take that compliment any day. 💛 Since desserts are meant to be enjoyed occasionally, using higher-quality ingredients is totally worth it in my book.

Now that the holidays are over, I’m shifting back toward more nutritious recipes and healthy eating guidance—but I love mixing things up this time of year because life is about balance. And if you’re making this tiramisu, I highly recommend preparing it the night before so all the flavors really come together.

If you’re gluten-free and missing classic desserts, this one is such a win.

Gluten-Free Ladyfingers

Ingredients:
Ladyfinger Sponge Cake Batter
3 large egg yolks
3 large egg whites
100 g granulated sugar
1 tsp vanilla extract
155 g gluten-free multipurpose flour (I like King Arthur’s)
¼ tsp kosher salt
½ tsp baking powder

Sugar Dust
25 g powdered sugar
25 g granulated sugar

Instructions:
Preheat the oven to 350°F. Line two sheet trays with parchment paper.
Combine powdered sugar and granulated sugar for dusting; set aside.
In a bowl, whisk gluten-free flour, salt, and baking powder.
Whip egg whites with a pinch of salt until stiff, glossy peaks form. Set aside.
Whisk egg yolks, sugar, and vanilla until tripled in volume.
Fold in ¼ of the egg whites to loosen the batter, then gently fold in the rest.
Sift flour mixture into batter in thirds, folding gently until fully incorporated.
Transfer batter to a piping bag with a round tip.
Pipe 3–4 inch fingers onto trays, spacing about 2 inches apart.
Dust evenly with sugar mixture.

Bake at 350°F for 15 minutes, rotate trays, then bake at 300°F for 8–10 minutes until golden.
Turn off the oven and let cookies cool completely inside with the door cracked.
Store in an airtight container. You can also freeze them for up to three months.

Gluten-Free Tiramisu

Ingredients:
6 large egg yolks
¾ cup white sugar
⅔ cup whole milk
1¼ cups heavy cream
½ tsp vanilla extract
1 lb mascarpone cheese, room temperature
¼ cup strong brewed coffee, room temperature
2 tbsp Italian liqueur
2 (3-oz) packages gluten-free ladyfingers or 16 homemade ones
1 tbsp unsweetened cocoa powder
Directions
Whisk egg yolks and sugar in a saucepan until well blended.
Whisk in milk; cook over medium heat, stirring constantly, until it comes to a boil.
Boil gently for 1 minute. Remove from heat and cool slightly.
Cover and refrigerate for 1 hour.
Beat cream and vanilla until stiff peaks form.
Whisk mascarpone into chilled egg mixture until smooth.
Combine coffee and liqueur. Drizzle ladyfingers with coffee mixture.
Layer half the ladyfingers in a 7×11-inch dish.
Spread half the mascarpone mixture, then half the whipped cream.
Repeat layers.
Dust with cocoa powder.
Cover and refrigerate 4–6 hours (or overnight) before serving.

✨ Balance over perfection ✨
Would you make homemade ladyfingers, or go store-bought?

20/12/2025

The holidays always put me in the baking mood! 🎄❤️ I really enjoy making a few family favorites each year, and peppermint bark has become a standout tradition in our house.

It’s one of those treats that everyone loves—perfect for sharing, gifting, or enjoying as an occasional indulgence with a cup of coffee or tea. While it’s a little pricey to make, it’s still cheaper than high-quality store-bought bark, and since I usually give it as a gift, I don’t mind the extra cost. I also like that it stays special because I only make it around the holidays.
For gifting, you can package it in a small holiday tin or festive treat bags—simple and thoughtful 🎁. And I truly believe treats and desserts are best enjoyed occasionally. When you’re not eating them every day, you appreciate them so much more. Plus, let’s be honest… homemade almost always tastes better than store-bought!

✨ Homemade Peppermint Bark Recipe ✨
Ingredients
• 8 oz dark chocolate squares (I like Ghirardelli 60%)
• 8 oz white chocolate squares (Ghirardelli is my go-to)
• ¾ cup crushed peppermint candies (I like Atkinson’s since they don’t contain red dye)
Directions
Gather all ingredients and line a baking sheet with parchment paper.
Melt dark chocolate in a microwave-safe glass or ceramic bowl in 30-second intervals, stirring each time (about 1–5 minutes total). Be careful not to overheat.
Spread melted dark chocolate evenly onto the prepared pan and sprinkle about ⅓ cup crushed peppermint on top. Chill for ~30 minutes until set.
Melt white chocolate the same way, then spread evenly over the dark chocolate layer.
Sprinkle remaining peppermint pieces on top.
Chill for about 1 hour until fully set, then break into pieces.

Perfect for sharing, gifting, or savoring slowly—because holiday treats are meant to be enjoyed 💕🍬

13/12/2025

💚 Guacamole Is a Family Favorite! 💚

I absolutely love guacamole—and thankfully, so does my family! While my husband doesn’t cook many things, he does make an amazing guacamole. Honestly, it’s his specialty, and it never lasts long in our house.

This quick and easy guacamole is the perfect appetizer for holiday parties, served with crunchy tortilla chips. Looking for a healthier, low-carb option? Dip carrot sticks or fresh veggies instead—it’s just as delicious!

🥑 Why We Love Avocados
❤️ Heart Health
Rich in monounsaturated fats that help lower bad (LDL) cholesterol
High in potassium, which supports healthy blood pressure
🌿 Nutrient-Dense Goodness
Loaded with vitamins K, E, C, B5, B6, and folate
Provides essential minerals like magnesium and potassium
🌱 Supports Digestion
Naturally high in fiber to keep your digestive system happy

✨ Simple Homemade Guacamole Recipe ✨
Ingredients
3 large avocados
1/2 lime, juiced
1 tablespoon Roma tomato, chopped (seeds and pulp removed)
1 tablespoon jalapeño, diced (add seeds if you like extra heat 🌶️)
2 tablespoons onion, chopped
Salt to taste

Preparation
Remove the flesh from the avocado shells and place it in a medium mixing bowl.
Mash with a fork until desired consistency.
Add remaining ingredients and mix well.
Chill for 2–3 hours before serving for the best flavor.
Perfect for parties, family gatherings, or a simple snack at home. 💚
What do you like to dip in your guacamole?

🥑

06/12/2025

Family, Fun, and a Thanksgiving Run

As many of you know, I love running events. There’s just something contagious about being surrounded by people who share the same excitement for pushing themselves and having fun doing it. One of my all-time favorites is the annual Turkey Trot on Thanksgiving morning. It’s such a perfect way to kick off a holiday centered around gratitude—getting in some movement before the big feast and enjoying the energy of the community.

This year was extra special. I got to run with my kids, my cousin, and even one of my kids’ friends. Watching the guys get competitive and try to outrun each other absolutely cracked me up. Meanwhile, my daughter and I kept our own pace and enjoyed running side by side. 🧡

There’s nothing better than crossing that finish line and celebrating together—sharing laughs, swapping stories about the race, and of course… enjoying the free snacks! But honestly, my favorite part of all is the connection that comes from doing something active together.

And hey, if running isn’t your thing, that’s totally okay—walk it, stroll it, whatever feels right. It’s all about the moment and the people you share it with.

30/11/2025

My Birthday Cake… and Our New Family Favorite!

I had to share this gem because it has officially become one of our most-requested desserts. I even made it for my own birthday this year! It’s rich, chocolatey, minty, and absolutely perfect for the holidays. The best part? You can make it gluten-free or regular, and if you’re short on time, a boxed chocolate cake works too. No judgment here! 😉
Here’s the gluten-free recipe so you can fall in love with it too:

🍫 Chocolate Creme de Menthe Cake (Gluten-Free)
Cake Ingredients
1 1/2 cups granulated sugar
2 cups all-purpose gluten-free flour blend
3/4 cup unsweetened cocoa powder
1 1/2 tsp gluten-free baking powder
1 1/2 tsp baking soda
1 tsp salt
2 large eggs, room temp
1 cup milk (dairy or non-dairy)
1/2 cup vegetable oil
1 1/2 tsp vanilla extract
3/4 cup boiling water minus 3 tbsp
3 tbsp crème de menthe
Instructions
Preheat oven to 350°F. Grease or line a 13×9 inch pan with parchment paper.
Mix sugar, flour, cocoa, baking powder, baking soda & salt.
Add eggs, milk, oil & vanilla. Beat 2 minutes.
Stir in crème de menthe + boiling water.
Pour into pan and bake 25–30 minutes, until a toothpick comes out clean.

🍃 Mint Chocolate Topping
1 (16 oz) jar hot fudge, warmed
1 ⅓ cup whipping cream
2 teaspoons powdered sugar
2 tablespoons crème de menthe
Crushed Andes mints (optional but amazing!)
Finishing Touch
While the cake is still HOT, poke holes all over it with a fork and pour the warm fudge over the top. Refrigerate (or freeze) to cool completely.
Whip the cream with the powdered sugar until fluffy. Then gently stir in the 2 tablespoons of crème de menthe.
Spread over the chilled cake and top with crushed Andes mints. 💚🍫

📌 Pro Tip: This cake freezes beautifully—so you can make it ahead for parties or late-night cravings.
If you try it, let me know… but be warned: you might end up making it for every holiday too. 😉🎄🎉

22/11/2025

Running Out of the Darkness 🌄

On November 9th, I attended the Colorado Association of School Nurses conference and listened to a presentation on resilience — not just how to stay resilient, but how to come back when we’ve lost it.

As I reflect on turning 56 this week, that message hit me hard. It inspired me to share something deeply personal — something that for a long time was a source of pain and embarrassment. But now, I’m ready to change that narrative from embarrassment to celebration.

During the presentation, the speaker shared a slide that really stuck with me. It said we often celebrate climbing to the top of the mountain but forget to celebrate climbing out of the hole — even though both may take the same effort.

So today, I’m celebrating climbing out of my hole.
In October 2011, I fell into a deep depression. It was not only mentally painful but also physically draining. I couldn’t see a way out. Looking back, I believe I had simply run out of resilience.
I’d been bullied as a child for my weight, was working a high-stress job as a pediatric ER nurse, and had lost my grandma, brother-in-law, and brother within nine months. That last loss was the final straw.

Maybe if I’d had the encouragement to protect my resilience — through therapy, rest, or even just a guilt-free massage after long shifts — things might have been different. But like many from my generation, I grew up hearing that we didn’t need help, that it was better to “keep things quiet.”
But now that I know better, I’m doing better.
It hasn’t been an easy road, but it’s been a transformative one. The first step was asking for help — and my medical provider came through. It took time to find the right medication and the right mental health support. My first treatment caused weight gain and inflammation, which added new challenges. But I didn’t stop there.
I began focusing on what I could control:

✨ Finding a provider and medication that worked for me
🥗 Nourishing myself with whole foods
🏃‍♀️ Discovering movement and exercise that made me feel alive
🧘‍♀️ Embracing meditation and mindfulness
👨‍👩‍👧 Spending time with family
🌿 Exploring essential oils and holistic care
📚 Earning my certification in integrative health and a master’s in human nutrition and dietetics

Eventually, I made the difficult decision to leave bedside nursing and step into school nursing — and now, as a coordinator, I use everything I’ve learned to support and empower my team.

I titled this post “Running Out of the Darkness” because that’s exactly what I did. Running — literally and figuratively — has been a huge part of my healing. It makes me feel strong, grounded, and resilient.

If you are feeling hopeless, please reach out — to a friend, a loved one, your medical provider, a hotline. There is help out there. Getting to the other side isn’t easy, and yes, I still struggle sometimes. But I now have the tools and resilience to keep moving forward.

If sharing my story helps even one person, then it’s worth it.

15/11/2025

Should You Exercise Intensely While Losing Weight?

This question comes up all the time — and I’ve been there myself.
When I started my 120-pound weight loss journey, my body was inflamed and didn’t handle high-intensity workouts well. For the first 90 lbs, I kept things simple and consistent:
💪 Focused on protein to protect muscle
🚶‍♀️ Walked daily
🧘‍♀️ Did yoga, push-ups, and weighted hula hooping (so fun!)

For the last 30 lbs, I added running and kettlebell workouts. Now that I’m maintaining, I’ve built up to a 20-lb kettlebell, increased my mileage, and mix in yoga and Pilates for recovery and balance. Most importantly — I listen to my body. When I’m feeling run down or on vacation, I rest.
Here’s what I’ve learned:
➡️ Intense exercise can help preserve muscle, boost metabolism, and improve heart health.
➡️ But it also requires more recovery, can increase appetite, and isn’t sustainable for everyone.
If hard workouts leave you drained or sore for days, that’s your body saying “slow down.” Gentle movement still counts.Walking, yoga, and light resistance work can be just as effective when paired with good nutrition.

What the Research Says
🏃‍♀️ HIIT (High-Intensity Interval Training)
Boosts VO₂max and cardiovascular health in less time than steady-state cardio.
Can increase post-exercise calorie burn (EPOC) for several hours.
Some studies show it helps reduce visceral (belly) fat more effectively than moderate exercise.
🏋️ Resistance Training
Essential for preserving or building lean muscle while losing fat.
Helps maintain a higher resting metabolic rate.
Improves strength, body composition, and long-term weight maintenance.
⚡ Combined HIIT + Resistance Programs
Research shows the best outcomes often come from a mix of both.
Improves fat loss quality (more fat, less muscle lost) and enhances overall metabolic health.
Keeps workouts efficient, varied, and sustainable.

Bottom Line: The best workout is the one your body can handle, enjoy, and recover from. Balance intensity with rest, fuel properly, and stay consistent — that’s how lasting transformation happens.
💬 What kind of training works best for you — HIIT, resistance, or a mix? Let’s share experiences and learn from each other! 💙

08/11/2025

Meditation in Motion: Finding Calm Through Running

Many people know I enjoy running, but for me, it’s about far more than physical fitness. Running is how I meditate—a way to quiet my mind, release stress, and reconnect with my inner balance before the day begins.

In the early morning hours, before sunrise, the world feels peaceful and still. The stars shine overhead, and the only sounds are the wind, the distant call of an owl, or a coyote in the distance. I don’t listen to music; instead, I focus on my breath and the steady rhythm of my stride. This is where my mind begins to clear and my thoughts find order. Often, by the second mile, I find clarity and creative solutions to challenges I’ve been working through.

This is my moving meditation—and it’s a reminder that meditation doesn’t have to look the same for everyone.

Many people imagine meditation as sitting quietly with an empty mind, but it can take many forms. Whether it’s running, walking, breathing mindfully, or even focusing on a single bite of food, meditation is ultimately about awareness—being present in the moment, with compassion and without judgment.

The health benefits of meditation are well-documented:
✨ Reduces stress and anxiety
💤 Improves sleep quality
💪 Boosts immune function and lowers blood pressure
🧘‍♀️ Enhances focus, creativity, and emotional regulation

In fact, research shows that meditation can actually change the brain, strengthening areas tied to learning, memory, and emotional balance.
Meditation isn’t about perfection—it’s about creating space for the mind and body to restore themselves. You don’t have to sit still for hours to feel the benefits. Start where you are. Take a few mindful breaths. Go for a walk. Find your version of stillness in motion.

For me, running is that space—a moving meditation that nurtures both my body and my mind. However you choose to practice, remember: mindfulness is less about doing it “right” and more about showing up for yourself.

01/11/2025

Gluten-Free Pizza Lovers, I’ve Found the Secret! 🍕

I love pizza — always have. But going gluten-free really threw a wrench in my pizza game. Over the years, I’ve found a few restaurants that do an amazing gluten-free pizza (the one I had recently in Chicago was next level — maybe it was the Italian sausage 😋).

But at home? Let’s just say the frozen gluten-free pizzas were a bit of a letdown… until recently.
Here’s what changed everything for me:
🔥 Preheat your oven to 500°F
🔥 Heat your pizza stone for 15 minutes
🔥 Load up your frozen pizza (mine must have onion and a little jalapeño — customize to your heart’s content!)
🔥Lower temp to package instructions and bake according to the package

The crust comes out so perfectly crispy, even my family — who aren’t gluten-free — love it! 🙌
That’s the same method I use for my homemade (non-GF) pizzas too. Next up: I’m experimenting with making a gluten-free version of my homemade pizza recipe. Once I get it right, I’ll share it here!

Any gluten-free pizza lovers out there? What’s your favorite brand or topping combo? 🍕

24/10/2025

Family Favorite Alert: Healthy Mediterranean Chicken in the Crockpot! 🥘❤️
🍁 I’ve been loving all things Mediterranean lately—especially the cozy combo of cinnamon and turmeric. These two spices not only scream fall flavor, but they also bring some amazing health benefits. 🌿
✨ Turmeric is known for its anti-inflammatory properties, and cinnamon may help regulate blood sugar—how awesome is that?
That’s why I’m obsessed with this Slow Cooker Mediterranean Chicken & Vegetables recipe! It’s packed with healthy veggies and beans, and when my family said "this is delicious!" I knew it was a keeper. 🙌 Bonus: It makes a big batch—perfect for leftovers!
🍽️ Serve it with cauliflower rice for a low-carb option, or stick with classic couscous or brown rice.

🥘 Slow Cooker Mediterranean Chicken & Vegetables

Ingredients:
8 boneless, skinless chicken thighs
2 tsp turmeric
2 tsp coriander
2 tsp salt
½ tsp ground cumin
½ tsp cayenne pepper
¼ tsp cinnamon
1 cinnamon stick
1 (15 oz.) can cannellini beans, drained
1 can diced tomatoes (undrained)
4 large carrots, peeled & chopped
4 garlic cloves, halved
1 Tbsp olive oil
1 large onion, halved & thinly sliced
1 (8 oz.) can green beans, drained
1 bell pepper, sliced (optional but adds color!)
2 cups couscous (or cauliflower rice)
Directions:
In a small bowl, combine turmeric, coriander, salt, cumin, cayenne, and ground cinnamon. Rub this spice blend all over the chicken. Let sit for at least 30 minutes.
In your slow cooker, add the cannellini beans, diced tomatoes, carrots, and garlic.
Heat olive oil in a skillet over medium heat. Brown the chicken for about 4 minutes per side and transfer to the slow cooker.
In the same skillet, sauté the onions until tender (about 5 minutes). Add to the slow cooker along with the cinnamon stick.
Cover and cook on LOW for 2 hours.
After 2 hours, add green beans and bell pepper on top. Cover again and cook for 3 more hours.
Serve warm with ½ cup couscous (or your favorite base!).
Nutrition (per serving, serves 8):
427 calories | 8g fat | 30g protein | 63.6g carbs | 12.2g fiber | 3.4g sugar

Let me know if you give it a try! 💛
#

19/10/2025

🌟 Fit, Fierce & Over 50: My Love for Running 🏃‍♀️💪✨

A yoga and Pilates instructor friend of mine and I always laugh about how different we are when it comes to fitness. She’s all about yoga flows and core strength (and she’s amazing at it). Me? I’m the self-proclaimed cardio ju**ie who finds peace pounding the pavement.

That’s the beautiful thing about movement—there’s no one “right” way to stay active. What works for one person might not be the best fit for someone else.
Over the years, I’ve heard it all:
💬 “Running is hard on your knees.”
💬 “You’re too old to still be running.”
💬 “You should lift more and do less cardio.”
💬 “Cardio raises cortisol—it’s too stressful at our age.”
And sure, I’ve tried to follow that advice.
I strength train with kettlebells (90 minutes a week and proud of those heavier weights 💥).
I roll out my mat for yoga to keep my balance and flexibility.
I’ve experimented with shorter cardio and new workouts.
But no matter what, I keep coming back to running—especially longer distances. Because it just works for me.
Running clears my mind, strengthens my body, helps me sleep better, and even curbs those junk food cravings. Every time I finish a 5+ mile run, I don’t feel punished—I feel powerful. And yes, my knees are still doing just fine! 🙌

If you’ve ever thought about running, try a Couch to 5K program(always check with your medical provider before starting a new exercise routine).You might discover a new passion—or you might realize running isn’t your thing, and that’s okay! Maybe you’ll find your rhythm in Pilates, hiking, lifting, or long walks with your favorite playlist.

At this stage in life, we know ourselves better than ever. The goal isn’t to follow the latest trend—it’s to find what lights you up and keeps you moving.
Before changing your routine based on someone else’s opinion, ask yourself:
✅ Does this make me feel strong and energized?
✅ Am I sleeping better and making healthier choices?
✅ Does this movement make me feel alive?
Listen to your body—it’s wiser than any fitness fad.
And remember: the best workout is the one you love enough to keep doing. 💖

Gut Instinct Health

03/01/2026

28/12/2025

20/12/2025

13/12/2025

06/12/2025

30/11/2025

22/11/2025

15/11/2025

08/11/2025

01/11/2025

24/10/2025

19/10/2025

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