Take the REVIVE in 5 Gut Health Challenge

Uncover a step-by-step process to increase your energy and ditch the bloat 

Yes, REVIVE My Gut!

Roasted Zucchini Cakes

gut health recipes Aug 25, 2021
 

Our garden overproduced zucchini this season and I’ve become OBSESSED with this simple side. 

Zucchini Cakes are a veggie side dish my kids don't complain about! Made with grated zucchini, garlic, dairy free “cheese”, basil, almond flour, egg, then baked in the oven and finished in a simple marinara sauce.

These vegetarian patties were inspired by a neighbor's “ball” party. She made a similar zucchini meatball recipe using bread crumbs and cheese. They were a huge party hit so I transformed these party favorites into a dairy free (DF) and gluten free (GF) masterpiece so that my lactose intolerant son & I can enjoy them without a belly ache. 

We’ve served these patties over GF pasta and as a side with Italian grilled chicken.

If you're one of my gut health warriors note that zucchini research suggests that zucchini also offers anti-inflammatory protection within the gastrointestinal tract that can reduce IBS, ulcer-related...

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3 Tips for a Post Weekend Cleanse

Burgers, Buns, and Beers - the classic American summer weekend meal.

But these classics can leave you with gut rot and feeling like you need a nap during your Monday conference calls. 

Here’s 3 quick tips to ditch the bloat & energize yourself -> 

Tip 1

The obvious: Hydrate with lots of water

Take it one step further: To jumpstart your digestive system and help flush out the toxins make my Gut Revive AM concoction.

  • 16 ounces of room temperature or warm water 
  • Juice of 1⁄2 lemon or lime
  • 1 tablespoons of apple cider vinegar
  • Dash of cayenne pepper
  • Dash of unrefined sea salt

Tip 2

The obvious: Eat clean

Foods high in antioxidants like blueberries, strawberries, raspberries, dark chocolate, pecans, kale, and spinach are rich in antioxidants. Antioxidants scavenge free radicals from the body cells and prevent or reduce the damage caused by oxidation. (1) AKA - antioxidants help sweep up the toxins.

Take it one step further: Take a glutathione...

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Gut Friendly Taco Tuesday

gut health recipes Jun 30, 2021

“How do I boost my gut health without taking a bunch of supplements?”

Sound familiar? It’s a question I frequently get asked.

Here’s 3 quick tips to address that question-> 

  • Fermented foods
  • A diverse diet - rich in high quality fruits & veggies
  • Run a GI Map test and discover what supplements your unique gut will respond best too 

Fermented foods have been around for thousands of years and are slowly making a comeback. Kombucha seems to be leading the charge with the fizz stacked in rows in grocery stores, gas stations, and even bars. Believe it or not, kombucha is extremely easy to brew. I’ve been brewing for almost a year and have created flavors ranging from earthly herb to fruity pebbles. 

Tempeh is another fermented food I enjoy because it’s so versatile. Traditional tempeh is fermented soybeans. During the fermentation process acids are processed which control gut compromising pathogens like salmonella. (Hutchins 1995)...

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Easy Lemon Bar Dessert

gut health recipes Jun 16, 2021

Oops! You received an email from me earlier this week welcoming you to my Gut Revival program. This was an accident. I was trying to multitask at 6:35am and my brain wasn’t working yet!

So I thought I would send you one of my favorite gut friendly protein bar recipes from the Gut Revival Recipe book. This recipe is perfect for summer as it contains the aromatic zesty punch of lemon and may help to relieve you from the burger & beer belly bloat.

Lemon is a potent antioxidant which helps to reduce gut inflammation and boost the immune system. Lemon is also a natural antimicrobial which helps to balance gut bacteria reducing the chances of wearing spanx under your swimsuit.  

Lemon Sesame Cacao Bars

Makes about 10 bars

1 cup sunflower seeds

1 scoop vanilla protein powder

½ cup raw cacao nibs

3 tablespoons sunbutter

1 tablespoon melted coconut oil

1 cup sesame seeds

1 tablespoon lemon zest

8 pitted Medjool dates (soak for about 30 min if hard)

cup shredded...

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8 Foods to Add to Your Salad Bar

gut health recipes May 26, 2021

Salad - if you follow me on Instagram you know I’m a fan of #bigasssalads. A bowl full of leafy greens, a simple protein, and healthy fat makes for a balanced lunch. But, when it comes to feeding your healthy gut bacteria, diversity is crucial in your diet. 

There are different species of gut bacteria and each have different functions. If you continue to only feed one type of species your gut may become overpopulated with a certain species. Overpopulation of any species can lead to gut dysbiosis. Getting a variety of different types of fiber into the diet increases the growth of healthy bacteria species and increases production of beneficial byproducts. 

Roots like carrots, sweet potatoes, and turnips, are a rich source of nutritious complex carbohydrates. Instead of upsetting blood sugar levels like refined sweet foods do, they help regulate them. They are especially rich in soluble and insoluble fibre, which helps to boost the health of gut bacteria (1)

Why Eat...

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Easy Snacks Made Gut Friendly

gut health recipes Feb 24, 2021
 

I tend to snack a lot. Mainly because it takes the edge off of my stress level. I mean, don’t you find yourself digging for food when the mind needs to escape from reality? 

Snacks seem to have a bad wrap. They either fall into the category of PC (processed crap) or bland as hell (aka rice cake or bitter broccoli florets). Neither of these categories fit my mission of gut reviving and exciting enough to curb my craving. 

While decompressing after a corporate day of triple booked meetings, I saw a video on making chocolate covered stuffed dates and my mouth started watering. 

Dates can easily squash a sugar craving and are extremely easy to stuff, honestly the combinations seem endless. So I went our pantry to craft up a few of my own combinations. 

Base Ingredients for these Chocolate Covered Date Bombs:

Combo 1: Coconut D’Bomb

Combo 2: Almond...

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How to Make Homemade Vinaigrette Gut Friendly

gut health recipes Feb 03, 2021
 

Are you OBSESSED with kombucha as much as I am? Meaning you have a budget for it - or not, ha! 

I'm so obsessed with the fizz, I took a course in fermentation and received a certification as a Fermentationist! Now I can experiment with making my own brews and fermented foods. There's only one problem I see developing very quickly, the SCOBY's (symbiotic culture of bacteria and yeast, aka The Mother) are growing at such a rapid pace that I have a SCOBY farm in my pantry!

My favorite take away from the fermentation course was that fermenting food is EASY! I'll admit I was scared to make my own batch of kombucha or ferment my own jar of sauerkraut. I don't have it in my plan of life to poison myself from "aging" food. Little did I know there's nothing really scary about the art of fermenting food. Actually, you will learn a ton of valuable information when you get that intimate with food. Food is sexy my friend, not to mention it helps to support a happy gut. 

My new kombucha...

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Fastest way to Lose Weight During the Holidays

The holiday spirit came early this year as we’re all desperate to find holiday cheer in 2020. Winter + Covid brings days filled with Netflix & Chill, sweatpants, and warmth found in the most indulgent of foods. Grocery aisles fill up with holiday favorites and social media ads entice you to buy one get one free peppermint bark & snowflake cheetos (who comes up with this stuff?)

Caution goes out the window and we deal with the holiday bloat and raging headaches because it’s “normal” and everyone is doing it! 

You know what everyone one else is doing… complaining about the notorious burden come New Year’s day: the Holiday “15.”

That’s right, the weight gain and feeling BLAH.  

Here’s the thing, I’m not talking about deprivation during the holidays. Instead, I want to give you approachable ideas to help you enjoy the sweetness in life without counting calories and  inevitable gut...

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#1 Meal Item for Thanksgiving Day 2020

gut health recipes Nov 24, 2020

The holiday season is upon us!  Bring on the gut rot and belly bloat!

I know, “This year will be different.” 

Either way, I’m guessing come January 1st you’ll need a full body reset. #beenthere 

As promised, in the next few weeks I plan to deliver my favorite holiday tips, tricks and hacks to having a holiday season that’s not filled with multiple trips to the bathroom, pockets full of Tylenol & Tums, or wearing out your favorite pair of stretchy pants. 

This week's favorite tip is Enjoy the Rare Stuff! Why waste stomach pain on a roll or mash potatoes? You can be in pain with those foods any day. (Keeping it real here.)

Go for the Kulula Sweet Potato Casserole! Yes that’s right, I said go for the Kulula Sweet Potato Casserole! And if you go all in with a few glasses of wine and maybe a cranberry jello shot don’t forget to take your activated charcoal! This will help bind the alcohol and unwanted food toxins out of...

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5 Ways to Enjoy Thanksgiving Day 2020

The holiday season is upon us!  Bring on the gut rot and belly bloat!

I know, “This year will be different.” 

But, it doesn’t matter who I speak to, come January 1st you’re in need of a good full body reset. 

In the next few weeks I plan to deliver my favorite holiday tips, tricks and hacks to having a holiday season that’s not filled with multiple trips to the bathroom, pockets full of tylenol & Tums, or wearing out your favorite pair of stretchy pants. 

My favorite tip may sound unrealistic but it’s still my favorite tip….

#1. The 90/10 Rule: 90% of the year, spend 90% of your time, consuming 90% “good for you fuel.” Yes, that means spending 90% of your day eating foods and consuming messages which lift you up and not wear you down. Why??? So come the holidays you don’t have to worry about depriving yourself or going on a “diet” before and after. Just worry about enjoying yourself!!

A...

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