Gut friendly bread

I get questions every day from people whose health improved when they cut out eating bread~but they miss the taste and that emotional connection~and are looking for delicious bread that is gut friendly.
Today I’ll be sharing a recipe with you that tastes AMAZING and so much easier for your body to digest!

I’m excited to share this with you because my passion is to work with people whose health symptoms–like gut/digestive issues, excess weight, low energy, and sleep problems–are getting in the way of them living life fully and with a sense of freedom in their bodies. I help them to regain their health so they can feel great and free to enjoy their lives again. One of the ways I’m able to help people like you is by giving you great recipes that are a lot more nutrient-dense and cut out common inflammatory ingredients.
I learned about this recipe from the Netflix documentary The Magic Pill.

Macadamia Nut Fat Bread

You are going to love how easy and tasty this bread is!

  • 5 eggs
  • .2 oz baking soda (6 grams, 1 tsp)
  • 2 fl oz lemon juice (60 ml, .25 cups)
  • .1 oz salt (3 g, ½ tsp)
  • 7.7 oz coconut butter (220 g, just under 1 cup)
  • 5.3 oz macadamia nuts (150g, 1.12 cups)

How to:

  • Blend macadamia nuts to make butter. Add coconut butter and other ingredients except lemon juice and blend well (add lemon juice at the end). Grease a bread pan and add batter.
  • Bake at 350 for 35 mins. Allow to cool before serving.

Enjoy!!! And remember, your body was designed to be healthy! You can use recipes like this one to take charge of your health so you can enjoy your life more fully.

If you would like to explore how to take your health to the next level faster, let’s chat about it!
You can set up a complimentary Unstoppable Health Discovery Session with me here. I just opened up 2 more slots for June so if you’d like to connect with me, grab your spot here.

Until next time, I’m wishing you unstoppable health!

~Rebecca

Is sparkling water bad for your gut?

Bubbly waters are considered the healthy alternative for many sugar-filled drinks, but are they as healthy as we think? And the million dollar question, are they good for your gut or not?

My passion is to work with people like you whose health symptoms–like gut/digestive issues, excess weight, low energy, and skin & sleep problems–are getting in the way of you living life fully and with a sense of freedom in your body. I help you to regain your health so you can feel great and free to enjoy life fully.
Staying hydrated is an essential pillar to you feeling great. With carbonated flavored waters being a popular way to hydrate, and one of my personal favorites in warmer weather, I know that you’ll appreciate diving into this topic with me.

Carbonation & Your Body

There seem to be a lot of concerns circulating around that carbonation isn’t good for the body. These concerns include that it erodes teeth, makes bones lose density, damages the gut, imbalances the pH, and even that carbonated water is dehydrating.
When I dug into the research, these don’t hold strong.
Here’s what’s what.

Gut health?

Overall, bubbly water seems to get a green light when it comes to the gut. Some studies have shown that it actually helps improve constipation and upset stomach (aka functional dyspepsia), reduce nausea, and aid in digestion (gallbladder emptying).
However, if gas and bloating are a problem for you or if you have IBS (irritable bowel syndrome), the increased carbonation in fizzy water may increase bloating so avoid it if you notice that it increases indigestion or bloating in you.

May Reduce Appetite

Interestingly, some people find it helpful in curbing the appetite to consume fizzy waters so even though no food was eaten, there was an increased feeling of fullness.
Bubbly water is hydrating. However, since it also tends to be more filling than regular water you still want to make sure that you drink enough water throughout your day (bubbly or still). About half your body weight in ounces is a good goal.

Tooth health?

Carbonated water is slightly acidic and some research does show that over a long time, it may contribute to enamel erosion, but not dissolve your teeth like the soda experiments showed. If you are concerned, don’t make bubbly water your primary drink and when you drink it, use a straw.

Bone health?

Whereas sodas which are high in phosphoric acid are associated with being harmful to bone health, unsweetened bubbly waters don’t seem to cause harm to bones. There is research suggesting that drinking a lot of bubbly water can impair calcium absorption but this didn’t translate to any adverse bone metabolism or density. If you prefer to drink a lot of fizzy water and are concerned, be sure to eat a great diet with plenty of calcium/mineral rich foods.

Best bubbly choices

When you are thirsty, the best drink is filtered water, but that being said, there are lots of great options for when you want to kick your heels up in the beverage department.

Best bets are:

  • Mineral water (naturally bubbly and full of minerals)
  • Speaking of minerals, skip the bubbly drinks with added sodium (unless naturally occurring like in mineral water) and use quality sea salt with your meals instead.
  • Unsweetened drinks (no natural or artificial sweeteners).
  • Zero calories (unless you are trying to increase your calories).
  • No artificial colors or additives.
  • Plain or flavored with natural flavors (flavors aren’t always good, so if your favorite bubbly beverage has them, email or call the company to ask what the ingredients are. I’ve contacted both La Croix and Waterloo and was pleased with theirs being derived from heating the skin or rind of the fruit).
  • Read labels and make sure nothing nasty is being added!

I hope you found this information helpful.
If you would like to explore how to take your health to the next level faster, let’s chat about it!
You can set up a complimentary Unstoppable Health Discovery Session with me here. Currently I am booking out 2-3 weeks, so book your spot here right away if you’d like my support.

Until next time, I’m wishing you unstoppable health!

~Rebecca

The Secret Gut Herb

Hey there! I hope you are LOVING the recipe I shared with you last week! In case you missed it, you can grab it here.

Today I want to talk with you about an herb  that doesn’t get a lot of attention in the mainstream media, but has a long history of helping reduce symptoms like constipation, gas, bloating, diarrhea, and tummy pain.

I’m excited to share this with you because my passion is to work with people like you whose health symptoms–like gut/digestive issues, excess weight, low energy, and skin & sleep problems–are getting in the way of you living life fully and with a sense of freedom in your body. I help you to regain your health so you can feel great and free to enjoy your life again.

Coriander

Coriander, also called Chinese parsley is the seed from the cilantro plant. Numerous medical journals agree that the digestive symptom relief from coriander makes this secret gut herb something worth exploring.

Coriander contains beneficial essential oils like antioxidant rich monoterpenes, borneol and linalool. These oils help relieve symptoms like constipation, diarrhea, heartburn, nausea, gas, bloating, benefit the liver, and may even help lower blood sugar and blood pressure. Coriander stimulates your digestive enzymes and your main stomach acid so you can break your food better (hello energy and less digestive symptoms!).

Coriander’s antimicrobial and antifungal properties stem from the plant’s components cineole, borneol, limonene, alpha-pinene and beta-phellandrene. It’s a nutritional powerhouse!

How to Use Coriander

It’s very simple to add coriander into your day. It is an ingredient in Smooth Move tea by Traditional Medicinals; you can add a teaspoon to a tablespoon of ground coriander to a cup of hot water and drink (let it steep for 10 minutes) to help alleviate symptoms; and you can add it to your cooking.

I sure hope that you enjoy using coriander to boost your health and feel better!!!  Your body is amazing and was designed to be healthy! You can use simple, natural herbs, spices and foods like this one to take charge of your health so you can enjoy your life more fully (*food is potent medicine, so always check with your health practitioner first).

If you would like to explore how to take your health to the next level faster, let’s chat about it!
You can set up a complimentary Unstoppable Health Discovery Session with me here. Currently I am booking out 2-3 weeks, so book your spot here right away if you’d like my support.

Until next time, I’m wishing you unstoppable health!

~Rebecca

Is sparkling water bad for your gut?

Bubbly waters are considered the healthy alternative for many sugar-filled drinks, but are they as healthy as we think? And the million dollar question, are they good for your gut or not?

My passion is to work with people like you whose health symptoms–like gut/digestive issues, excess weight, low energy, and skin & sleep problems–are getting in the way of you living life fully and with a sense of freedom in your body. I help you to regain your health so you can feel great and free to enjoy life fully.
Staying hydrated is an essential pillar to you feeling great. With carbonated flavored waters being a popular way to hydrate, and one of my personal favorites in warmer weather, I know that you’ll appreciate diving into this topic with me.

Carbonation & Your Body

There seem to be a lot of concerns circulating around that carbonation isn’t good for the body. These concerns include that it erodes teeth, makes bones lose density, damages the gut, imbalances the pH, and even that carbonated water is dehydrating.
When I dug into the research, these don’t hold strong.
Here’s what’s what.

Gut health?

Overall, bubbly water seems to get a green light when it comes to the gut. Some studies have shown that it actually helps improve constipation and upset stomach (aka functional dyspepsia), reduce nausea, and aid in digestion (gallbladder emptying).
However, if gas and bloating are a problem for you or if you have IBS (irritable bowel syndrome), the increased carbonation in fizzy water may increase bloating so avoid it if you notice that it increases indigestion or bloating in you.

May Reduce Appetite

Interestingly, some people find it helpful in curbing the appetite to consume fizzy waters so even though no food was eaten, there was an increased feeling of fullness.
Bubbly water is hydrating. However, since it also tends to be more filling than regular water you still want to make sure that you drink enough water throughout your day (bubbly or still). About half your body weight in ounces is a good goal.

Tooth health?

Carbonated water is slightly acidic and some research does show that over a long time, it may contribute to enamel erosion, but not dissolve your teeth like the soda experiments showed. If you are concerned, don’t make bubbly water your primary drink and when you drink it, use a straw.

Bone health?

Whereas sodas which are high in phosphoric acid are associated with being harmful to bone health, unsweetened bubbly waters don’t seem to cause harm to bones. There is research suggesting that drinking a lot of bubbly water can impair calcium absorption but this didn’t translate to any adverse bone metabolism or density. If you prefer to drink a lot of fizzy water and are concerned, be sure to eat a great diet with plenty of calcium/mineral rich foods.

Best bubbly choices

When you are thirsty, the best drink is filtered water, but that being said, there are lots of great options for when you want to kick your heels up in the beverage department.

Best bets are:

  • Mineral water (naturally bubbly and full of minerals)
  • Speaking of minerals, skip the bubbly drinks with added sodium (unless naturally occurring like in mineral water) and use quality sea salt with your meals instead.
  • Unsweetened drinks (no natural or artificial sweeteners).
  • Zero calories (unless you are trying to increase your calories).
  • No artificial colors or additives.
  • Plain or flavored with natural flavors (flavors aren’t always good, so if your favorite bubbly beverage has them, email or call the company to ask what the ingredients are. I’ve contacted both La Croixand Waterloo and was pleased with theirs being derived from heating the skin or rind of the fruit).
  • Read labels and make sure nothing nasty is being added!

I hope you found this information helpful.
If you would like to explore how to take your health to the next level faster, let’s chat about it!
You can set up a complimentary Unstoppable Health Discovery Session with me here. Currently I am booking out 2-3 weeks, so book your spot here right away if you’d like my support.

Until next time, I’m wishing you unstoppable health!

~Rebecca

Pili Nuts: Your Favorite New Fat Burning Snack!

Summer is upon us! Summertime often means being out and about, traveling & taking vacations, and going on outdoor adventures. These all introduce the risk of being out of your normal day to day routine and potentially without healthy food choices; getting stuck somewhere being hungry (and hangry) and experiencing low blood sugar; feeling a drop in energy and reaching for less than ideal food options.
I want you to fully enjoy your summertime fun and that is why today I am sharing with you an awesome fat burning snack that I’ve recently been enjoying.


I’m excited to share this with you because my passion is to work with people like you whose health symptoms–like gut/digestive issues, excess weight, low energy, and skin & sleep problems–are getting in the way of you living life fully and with a sense of freedom in your body. I help you to regain your health so you can feel great and free to enjoy every season, not just summertime!

Pili Nuts

If you’ve never heard of pili nuts before, I’m not surprised. They’re not nearly as well known as other nuts, but they are superior to most nuts in several ways.

Native to the Philippines, Pili nuts have a rich buttery taste. They are a complete protein, are rich in magnesium, manganese, and Vitamin B1 and have the lowest carbohydrate content of any other nuts! They are truly a ketogenic nut (helps your body to burn fat for energy).

Pili nuts are great snacks to sustain your energy and satisfy your appetite. You can also toss them on salads as you would other nuts/seeds.

Look for them in your local health food stores or you can find them on Amazon. I like the brands Pure Traditions and Pili Hunters (they are sprouted which increases the digestibility and nutrients; organic; and non-GMO). Be sure to check the ingredients as some of their flavored options have ingredients you may not want. I really like the Himalayan Salt flavor.

If you would like to explore how to take your health to the next level faster, let’s chat about it!
You can set up a complimentary Unstoppable Health Discovery Session with me here. Currently I am booking out 2-3 weeks, so book your spot here right away if you’d like my support.

Until next time, I’m wishing you unstoppable health!

~Rebecca

The fat gut link

Hi there!
Did you know that the fat on your body, the fat that you eat, and the health of your gut are all linked?

Today I’m going to tell you how they’re connected (and why you’d care) and I’m also going to share 5 ways to improve this connection to improve your health symptoms–like gut/digestive issues, excess weight, low energy, and skin & sleep problems–so you can feel great and free to enjoy your life fully.

What’s lymph got to do with it?

Okay so first off, you have something in your body called a lymphatic system. Amongst other things, it processes the fats you eat. Unlike protein and carbs, the other 2 building blocks of the food you eat, fat gets special treatment when it comes to how it is absorbed. First, you start to break fat down in your mouth and stomach with an enzyme called lipase. Then you basically have these fat blobs that can’t do anything until they meet up with something very important called bile acids in your small intestine. These bile acids break down the bigger fat blobs into smaller fat blobs. These smaller fat blobs are then able to enter something called your lymphatic system (or lymph system for short). Think of it as a special carpool lane for your fats (carbs and protein don’t get to use it). Once the fats enter your lymphatic system, they are transported to your bloodstream where they can be used. Fun fact: fat and cholesterol are the building blocks for your trillions of cells! Without fat and cholesterol, nothing in your body would work!
Let’s connect the dots now. When you eat fat, you need to be able to break it down into smaller bits. This requires a healthy gut! When you have a healthy gut, you can break down the fat you eat and this gives you energy and allows your trillions of cells to work. If your gut isn’t working well, you can’t break down your fats well, so you are more likely to store it as extra body fat; you won’t be able to use it for energy so you’re likely to have low energy; and you’re likely going to experience digestive symptoms.

5 Simple Ways To Improve Your Lymphatic System

Now let me tell you 5 ways you can support this system!

  1. Move your body! Exercise is AWESOME for moving your lymph. Sweating is a bonus way to improve your lymph health.
  2. Eat sea veggies like seaweed. They’re anti-inflammatory, improve lymph flow, and are nutrient dense.
  3. Eat herbs and spices that boost your lymph system health like garlic, turmeric, and ginger.
  4. Drink plenty of water (your pee should be pale yellow). Water is the main ingredient of lymph!
  5. Try dry skin brushing! This is awesome for improving lymph flow

Your body is so cool! And when you make your health a priority, it makes all the difference to your quality of life.
If you would like to explore how to take your health to the next level faster, let’s chat about it!
You can set up a complimentary Unstoppable Health Discovery Session with me here. Currently I am booking out 2-3 weeks, so book your spot here right away if you’d like my support.

Until next time, I’m wishing you unstoppable health!

~Rebecca

Gut friendly bread

I get questions every day from people whose health improved when they cut out eating bread~but they miss the taste and that emotional connection~and are looking for delicious bread that is gut friendly.
Today I’ll be sharing a recipe with you that tastes AMAZING and so much easier for your body to digest!

I’m excited to share this with you because my passion is to work with people whose health symptoms–like gut/digestive issues, excess weight, low energy, and sleep problems–are getting in the way of them living life fully and with a sense of freedom in their bodies. I help them to regain their health so they can feel great and free to enjoy their lives again. One of the ways I’m able to help people like you is by giving you great recipes that are a lot more nutrient-dense and cut out common inflammatory ingredients.
I learned about this recipe from the Netflix documentary The Magic Pill.

Macadamia Nut Fat Bread

You are going to love how easy and tasty this bread is!

  • 5 eggs
  • .2 oz baking soda (6 grams, 1 tsp)
  • 2 fl oz lemon juice (60 ml, .25 cups)
  • .1 oz salt (3 g, ½ tsp)
  • 7.7 oz coconut butter (220 g, just under 1 cup)
  • 5.3 oz macadamia nuts (150g, 1.12 cups)

How to:

  • Blend macadamia nuts to make butter. Add coconut butter and other ingredients except lemon juice and blend well (add lemon juice at the end). Grease a bread pan and add batter.
  • Bake at 350 for 35 mins. Allow to cool before serving.

Enjoy!!! And remember, your body was designed to be healthy! You can use recipes like this one to take charge of your health so you can enjoy your life more fully.

If you would like to explore how to take your health to the next level faster, let’s chat about it!
You can set up a complimentary Unstoppable Health Discovery Session with me here. I just opened up 2 more slots for June so if you’d like to connect with me, grab your spot here.

Until next time, I’m wishing you unstoppable health!

~Rebecca

Happy Gut Zoodle Pesto

Last week I told you all about bitters and how you can easily add them into your day to powerfully support your gut health. In case you missed it, you can find out about it here.

Every day, I work with people whose health symptoms–like gut/digestive issues, excess weight, low energy, and sleep problems–are getting in the way of them living life fully and with a sense of freedom in their bodies. I help them to regain their health so they can feel great and free to enjoy their lives again.

I’ve got an easy, delicious recipe for you today loaded with good stuff for your gut!

To quickly recap, why I focus on gut health so much is because that’s the common culprit to virtually every symptom! You can’t be healthy and free of symptoms if your gut isn’t functioning properly.
Your gut is where the magic happens: where you take all the good stuff you eat and drink and transform it into the building blocks your body needs to make energy, sleep well, maintain a healthy weight, build muscle, and clear out toxins that need clearing out daily so you can thrive. 

Gut Healthy Ingredients

The ingredients in this recipe are full of nutrients to support a healthy gut! Zucchini is loaded with antioxidants, B vitamins, potassium, and Vit C. 1 medium zucchini yields half of your daily Vit C needs! Zucchini are also known for hydrating the body and soothing the gut (partially due to its high water and fiber content). Research suggests that this veggie has anti-inflammatory properties as well.

Key ingredients in pesto like basil and garlic are powerful immune boosters AND anti-microbial so they help your good gut flora to thrive while fighting off unfriendly flora and viruses.

How to Make Happy Gut Zoodle Pesto!:

Let’s start with the zucchini noodles (also called zoodles or zucchetti). These are made with a spiral slicer and are a fun, fork twirl-able staple food for anyone looking to add a nutrient-dense, gluten-free/grain-free noodle into their meals.

You will need a handheld or free standing spiral slicer to create long, thin strings. If you are cooking for several people or love to batch cook, the free standing one shown in the picture will save you time and energy. Otherwise, a handheld one is the way to go.

Screen Shot 2013-08-14 at 1.44.11 PM

Zoodles are a staple in our home! Here’s what you do:

  • Slice ends of zucchini off and slice zuch in half. 1 medium zucchini per person.
  • Then insert each half on the spiralizer and use smallest triangle blade for small noodles.
  • Rotate until all of zuch is used, repeating for each zuchinni half.
  • Cook on low-medium heat in olive oil for 10 minutes. 1 zuch per person.  OR bake in the oven on a tray lined with paper towels (to soak up moisture) at 250 for 20  mins (this yields a firmer zoodle, which I love).
  • Top this with pesto, or fresh tomatoes, a homemade tomato sauce, and/or protein of choice) and stir well.
    • I love Pasta Mike’s organic pesto sauce (made with olive oil, not canola or soy)~look for a brand that uses quality oil!
    • Favorite toppings are hardboiled eggs (shown below), sausage, grilled chicken, or shrimp.

Enjoy this delicious and happy gut zoodle pesto!

​​​​​Until next time, I’m wishing you unstoppable health. 🙂

~Rebecca

Zoodle Pesto

Also called zoodles or zucchetti, zucchini noodles made with a spiral slicer are a fun, fork twirl-able staple food for anyone looking to add a nutrient-dense, gluten-free/grain-free, Paleo compatible noodle into their meals.

You will need a spiral slicer like this one to create long, thin strings.

Screen Shot 2013-08-14 at 1.44.11 PM

Zoodles are a staple in our home! Here’s what you do:

Get a handheld or free standing spiral slicer. If you have a family or love to batch cook, the free standing one shown in the picture will save you time and energy. Otherwise, a handheld one is the way to go.

  • Slice ends of zuchinni off and slice zuch in half.
  • Then insert each half on the spiralizer and use smallest triangle blade for small noodles.
  • Rotate until all of zuch is used, repeating for each zuchinni half.
  • Cook on low-medium heat in olive oil for 10 minutes. 1 zuch per person.  OR bake in the oven on a tray lined with paper towels (to soak up moisture) at 250 for 20  mins (this yields a firmer zoodle, which I love).
  • Top this with pesto, or fresh tomatoes, a homemade tomato sauce, and/or protein of choice) and stir well.
    • I love Pasta Mike’s organic pesto sauce (made with olive oil, not canola or soy)~look for a brand that uses quality oil!
    • Favorite toppings are hardboiled eggs, sausage, grilled chicken, or shrimp.

Enjoy!

 

The bitter belly truth

Last week I let you in on a secret gut healing ingredient. In case you missed it, you can find out about it here.

Every day, I work with people whose health symptoms–like gut/digestive issues, excess weight, low energy, and sleep problems–are getting in the way of them living life fully and with a sense of freedom in their bodies. I help them to regain their health so they can feel great and free to enjoy their lives again.

I’ve got an awesome topic to share with you today that can help you experience better gut health. To quickly recap, why I focus on gut health so much is because that’s the common culprit to virtually every symptom! Your gut is where the magic happens: where you take all the good stuff you eat and drink and transform it into the building blocks your body needs to make energy, sleep well, maintain a healthy weight, build muscle, and clear out toxins that need clearing out daily so you can thrive. You can’t be healthy and free of symptoms if your gut isn’t functioning properly.

Today, I want to talk to you about how bitter foods support your gut health and some super easy ways to add them into your day.

Why are bitter foods awesome for my gut?

Bitter foods have been used for many years to stimulate digestive juices (the stuff your body makes to break down the food you eat so you can use it for everything in your life: work, play, being generally wonderful). Bitter foods increase your 3 digestive powerhouses: stomach acid, enzymes, and bile. Without these guys, there won’t be any magic happening. You won’t be able to break apart your food so you’re going to experience symptoms like fatigue, brain fog, anxiety, bloating, gas, and/or bathroom trouble to name a few.

What are bitter foods/drinks?

Examples of bitter foods and drinks are:

  • Arugula
  • Apple Cider Vinegar
  • Bitter Melon
  • Broccoli Rabe
  • Chicory or Chicory Tea
  • Chocolate (like cacao nibs or 70% or more cacao)
  • Coffee
  • Dandelion Greens
  • Dandelion Tea
  • Endive

Super easy ways to add in bitters

Some tips to add bitters into your day are to enjoy a bitterbeverage like dandelion or chicory tea (2 of my favorites are Teeccino Dandelion Caramel Nut and Traditional Medicinals Roasted Dandelion), toss a handful of bittergreens like arugula into your salad, soup, or stew, use apple cider vinegar in your dressing, or use endive leaves like a chip or cracker and dip in guacamole, salsa, or favorite healthy dressing (see picture below).
If eating or drinking bitter things is totally new for you, have patience with yourself when adding them in. Pick one of the suggestions I’ve shared with you to enjoy this week and build from there. Little by little, a little becomes a lot. You’ll be on your way to a better functioning belly!

​​​​​Until next time, I’m wishing you unstoppable health. 🙂

~Rebecca