Introducing The Gut Check

Introducing The Gut Check

Introducing The Gut Check

April 7, 2021

When your gut isn’t happy, your body isn’t happy. Gut health is one of the most overlooked pieces of our health. All of the crash diets and medicine in the world can’t fix an inflamed gut. 

We’ve experienced it first hand in our house. The difference between an inflamed gut and a healthy gut is night and day. 

Gut health is a newer trend out there. Research for gut health really started between 2008 and 2012. At the time gluten-free was becoming a popular weight loss trend, but it also began to open the eyes of researchers as they saw what was happening to those who were healing from diseases they didn’t know they had.  

What did they discover about gut health?

  • 70% Of The Immune System Is In Your Gut
  • 95% Of Serotonin Is Made In Your Gut
  • 90% Of American’s Have Gut Issues

In 2020 we became more focused than ever on our health. A large piece of our health that continues to come up time and time again is gut health and it’s ability to help with our immune systems. 

The ability to heal your body from many ongoing problems may begin in your gut. 

Where Do You Start Learning About Your Gut Health? 

This is where the exciting news comes in. I’m officially launching my new course called The Gut Check:, An Introduction to Gut Health.”

Through The Gut Check we will talk more about what gut health means, how it affects your day-to-day life and how to start the healing process.

We Will Break Down The Basics of Gut Health

When your gut isn’t happy, your body isn’t happy. We will talk about what this means and what the signs are of poor gut health. 

You Will Gain The Knowledge Of What Questions To Ask

The biggest struggle with gut health is that many of the symptoms don’t take place in our gut. Rashes, acne, bloating, anxiety, brain fog, the list goes on.  By learning the basics of gut health, you will be armed with knowing where to start when asking questions in getting to the root of your own health problems. 

I Will Share My Framework To Heal Your Gut. 

The healing process is different for every single person. I will introduce you to my method explicitly created to heal your gut. This framework can help you come up with your individualized plan for taking your gut health into your own hands. 

Who Is This Course For? 

The Gut Check is for anyone who is interested in learning more about their gut and their own body. The two are one in the same. 

How Long Is It?

Great news! The Gut Check is five modules with videos no longer than 5 minutes in each module. There is an assignment that comes with each module to help you learn more about your body. 

It is self-paced so you can go through it as quickly or as slowly as you want. 

You will have lifetime access to The Gut Check so you can go back as often as you would like. You will also receive any updates made to the course in the future right in your course portal. 

How Do I Purchase It?

You can purchase The Gut Check by clicking on the image below!

The Gut Check - Introduction To Gut Health

ABOUT ME

Hey There, I’m Kristin! I have a strong passion for helping women make small changes in their everyday lives that add up to the healthy life they desire. Whether it’s a mom looking to find her confidence or a family who needs help making changes in the kitchen I believe every health goal can be accomplished.

Why Is Gut Health Important

Tuna Pasta Salad

Tuna Pasta Salad

Tuna Pasta Salad

March 31, 2021

Sometimes, you just need a pasta salad, am I right?

With the weather starting to warm up this week here in the Midwest, I felt the need to meal prep something that reminded me of Spring or Summer for lunch. Pasta salad sounded like something that would be filling yet satisfying that craving. Plus, you can pair it with any kind of fruit or vegetable for some added calories.

Pasta salad can often be heavy on your stomach so I wanted to keep it light and avoid adding any dairy to it. I also decided to make it on a whim, so I was thankful that most of the ingredients came from the pantry or the fridge.

With the dietary issues in our house, a lot of our pantry staples come from Thrive Market. The boys love the different types of pasta they have and we have found the Thrive brand of tuna to be better than what we find in our grocery stores. Not to mention, it just shows up at our house once a month!

As I mentioned, I wanted to avoid dairy since my stomach tends to do better without a lot of dairy. Primal Kitchen’s Vegan Mayo is an oil-based Mayo and still delivers on taste. I’ve used it as a mayo substitute for about the last year. If someone didn’t see me make it they probably wouldn’t know it wasn’t real. We lean towards gluten-free noodles in our house due to B’s stomach issues so the Thrive Market Fusillini Gluten Free Red Lentil & Quinoa Pasta was what I had on hand.

Tuna Pasta Salad - Meal

From there, I just picked a few other things out of the fridge, sliced them up and mixed it together. Since I used a whole box of pasta I was able to divide the tuna pasta salad up into 5 containers for lunch this week.

I have a slight obsession with adding veggies to just about any meal and baby carrots fit right in.

Overall, it was a quick lunch to throw together and enjoy throughout the week. It could easily be changed up by adding in red onions, carrots, cucumbers, broccoli or an Italian Dressing!

It’s a little taste of Summer as we still navigate a few more cold days.

Tuna Pasta Salad

Prep Time 35 mins
Servings 5

Ingredients
  

  • 1 Box Fusillini Gluten Free Red Lentil & Quinoa Pasta
  • 3/4 Cup Primal Kitchen, Vegan Mayo
  • 1 Can Tuna (in Water)
  • 1 Stalk Celery Chopped
  • 10 Grape Tomatoes Sliced
  • 2 Hard Boiled Eggs Sliced

Instructions
 

  • Boil pasta until tender, drain noodles & let cool.
  • Drain can of tuna
  • Combine all ingredients into one bowl
  • Serve cold

 

Are you a fan of pasta salad? What’s your favorite ingredient?

ABOUT ME

Hey There, I’m Kristin! I have a strong passion for helping women make small changes in their everyday lives that add up to the healthy life they desire. Whether it’s a mom looking to find her confidence or a family who needs help making changes in the kitchen I believe every health goal can be accomplished.

Tuna Pasta Salad

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This post may contain affiliate links, which simply means if you decide to purchase from the link I may get a small credit.

How To Shop For Gluten-Free Food

How To Shop For Gluten-Free Food

How To Shop For Gluten-Free Food

December 18, 2020

Two years ago we got the call that B had to eliminate fructose from his diet. I was given a list of things to eliminate and one of the biggest pieces was gluten. At the time he was 2 years old and no longer allowed to eat gluten, fruits, and vegetables until we got things on track with his diet.

I was completely lost.

After an hour call with a pediatric nutritionist, I thought I had at least a small grip on things. That night I went to the grocery store and walked up and down the organic aisles for an hour. I bought a whole bunch of different things and we started figuring out what works in his diet.

Now, two years later I’ve gotten the basics down of what we need to shop for. However, you never know when ingredients may change and what brands might throw a curve ball your way. I get excited at the prospect of gluten-free Oreos coming in January but also take it with a grain of salt until I see what the ingredient list is.

One of the biggest questions I get asked when I talk to someone about going gluten free is “where do I start at the grocery store?” Going gluten free can be extremely overwhelming if you think about all of the foods you need to eliminate. However, what many people don’t realize is that there are so many foods you GET to eat.

Who Should Eat Gluten-Free Food?

One of the biggest misconceptions about going gluten free is that it is for weight loss. I see where the misconception comes from. Those with a gluten sensitivity generally find that when they no longer eat gluten, weight loss happens. However, that is not the reason that someone should switch to a gluten-free diet.

Three types of people who should be eating gluten free:

  • Those with an auto-immune condition such as Celiac Disease
  • Those who are allergic to wheat
  • Those who have gluten sensitivity

If you are someone who thinks you might have a gluten sensitivity, it is good to talk to your doctor about it first prior to eliminating it. There are no medically approved ways to test for gluten sensitivity, but there are so many different symptoms that can be associated with it. The best way to find out if you are sensitive is by eliminating gluten and other certain foods.

Where To Shop For Gluten-Free Food

One of the biggest shocks with going gluten free was how much our grocery bill exploded. Gluten-free eating is NOT cheap. It took a lot of experimenting to find what we needed at the best price.

Amazon Subscribe & Save – One of the first places I turned to was Amazon. We got lucky and found a number of B’s snacks available on subscribe and save. When you add more than 5 products to your shipment each month, you get up to 15% off. This came in handy as we started sending his snacks to school. We were able to buy ahead for the month as well as some gluten-free brownie mixes.

Thrive Market – Honestly, I was hesitant. Thrive does come with a subscription fee but ultimately I did find that we were saving a few dollars by using it. Over time it adds up. They also have their own brand of food which is cheaper than most of the name brands. So far we haven’t found anything we don’t like.

Grocery Store Shop – In 2020 it is a little difficult to do but I found that by spending an hour in each of our local grocery stores I got a much better idea of the average price of things. Some stores increase the price of specialty products, whereas other stores were in line with what I was finding at Amazon & Thrive.

What To Shop For?

Now that you know why and where to buy, how about what to buy. As I mentioned, going gluten free isn’t as scary as it once seemed. There is a lot you can still eat as long as you make sure to read the ingredients.

Instead of making it more overwhelming, I’ve got good news. I finally put everything I’ve learned into a guide for you on how to get started shopping for gluten-free foods at the grocery store.

Tell me! What is your favorite way to shop gluten free?

 

ABOUT ME

Hey There, I’m Kristin! I have a strong passion for helping women make small changes in their everyday lives that add up to the healthy life they desire. Whether it’s a mom looking to find her confidence or a family who needs help making changes in the kitchen I believe every health goal can be accomplished.

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What To Do With Leftover Turkey

What To Do With Leftover Turkey

Leftover TurkeyIt’s easy to feed a dozen people with one turkey. This year we were feeding three adults and one child so if you are like us, there is a good chance your fridge is full of leftover turkey, stuffing, mashed potatoes, etc. I’m no Monica Geller so I do not do moist-maker sandwiches (if you know, you know) but I’m always on the hunt for ways to get creative and enjoy the leftovers.

I will be the first to admit that there is nothing wrong with enjoying the leftover turkey as is. However, sometimes it’s good to have options when you are planning to eat turkey three times a day.

This was our first Thanksgiving cooking a turkey and while it wasn’t as pretty as many of those I’ve seen around Instagram, I think we did a pretty good job. As we cleaned up the kitchen, we cooked up 4 quarts of Turkey Bone Broth to use over the next few days in soups. There are so many health benefits to bone broth that I couldn’t pass up the chance to make our own.

Last night I took to Pinterest to round up some more ideas in case I was not alone in an attempt to get creative. Here are some of the top rated leftover turkey recipes I found.

After doing a deep Pinterest dive, I might have to make another turkey… every recipe sounds absolutely delicious! My fridge is full and we have enough leftover turkey for now so turkey noodle soup is coming up first tomorrow.

I know there are plenty more recipes out there, what’s your favorite way to enjoy leftover turkey 

Homemade Golden Milk

Homemade Golden Milk

If you follow me over on Instagram, you may have seen that I am doing a three week elimination diet. As I work towards getting my Integrative Nutrition Health Coach certificate, I am learning about a variety of food sensitivities. One of the recommendations was to try our own elimination diet so we get a feel of one and see if we might actually have sensitivities we didn’t realize. For three weeks I’m eliminating the five most common foods we as humans are sensitive to: dairy, gluten, egg, soy and corn.

All of that being said, one thing I needed to replace was milk for my coffee creamer. Golden Milk was trendy a few years ago, but I never gave it a try. Instead of just almond milk I figured now was a good chance to give it a try. To be honest, I might not switch back.

For starters I followed a recipe, but I’ve adjusted it more to my tastes as I’ve gone on over the last three weeks.

Benefits of Homemade Golden Milk

The more I read about Golden Milk, I can see how it was trendy, however I am also surprised it didn’t make the trends this year as people looked for ways to boost their immune systems.

The third ingredient used in this recipe is Turmeric. When you question why the homemade golden milk is golden, it’s because of the Turmeric. It has been known to reduce inflammation. I could go down a long rabbit hole about inflammation and the amount of ways reducing it could improve your health. For now, the important note is that the less inflamed your body is, the better it can perform.

Turmeric also contains a compound called curcumin. There are mixed studies, but many researchers believe that this compound can lower anxiety and depression.

Then comes ginger. A little bit of ginger can go a long way. I had to reduce the amount in the recipe I had because even 1/2 tsp ginger was very overpowering.  Ginger is a great way to settle nausea in an upset stomach. Some studies are starting to show that it can help with weight loss, lowering blood sugar and possibly preventing heart disease.

Homemade Golden Milk

Any extra boost of immunity can be considered helpful these days. This Summer I switched to using local honey in an attempt to slow my allergies down. Making Golden Milk was just another excuse to fit it into my morning routine.

I use about 1/4 of a cup a day in my milk frother to add a little bit of a creamy taste in my coffee. The recipe listed below makes about one week’s worth of Golden Milk. For now it’s been added as part of my Sunday meal prep.

Homemade Golden Milk

Servings 7

Ingredients
  

  • 1 1/2 cups light coconut milk
  • 1 1/2 cups unsweetened vanilla almond milk
  • 1 1/2 tsp ground turmeric
  • 1/4 tsp ground ginger
  • 1/2 tsp ground cinnamon
  • 1 tbsp coconut oil
  • 2 tbsp local honey

Instructions
 

  • Add all ingredients to a small saucepan.
  • Whisk ingredients over medium heat for 5 minutes, do not boil
  • Remove from heat and let cool.
  • Store in fridge to use throughout the week
  • For extra creamy taste, mix 1/4 cup in a milk frother prior to adding to coffee.

What do you use for coffee cream? Have you ever tried golden milk?