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  1. Between Meals Podcast. Episode 26: Take Back Your Power. You are More than Your Body! with Steph Gaudreau

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    No. 26 | Take Back Your Power. You are More than Your Body! with Steph Gaudreau

    Beth and Steph chat through their experiences surrounding body image and ditching the idea that our worth lies in our external appearance. We talk through what we see to be the differences in body positivity and body neutrality and share personal stories and turning points in our journey that helped shift our perspectives.

    In this Episode We Discuss:

    • the importance of the non-measurable aspects of health changes
    • letting go of the societal rules surrounding food, willpower and our choices
    • embracing making choices from a different perspective
    • the mental and emotional freedom that comes from taking up space, showing up big and focusing on strength vs. shrinking, being small and making choices to “fix” our body
    • negativity as a motivator and why it doesn’t work
    • body neutrality is NOT giving up
    • can you make changes when you aren’t moving from a negative mindset?
    • how acceptance can offer clarity and solution
    • it’s OK to not love all of your body!!
    • it is NOT your job or responsibility to make anyone else comfortable when they look at your body!!!
    • on wearing the damn shorts, understanding cellulite and SO MUCH MORE!!!

     

    A Bit About Steph:

    To share a bit about Steph, She’s a Nutritional Therapy Consultant, author, blogger, coach, podcaster, and the creator of the former Stupid Easy Paleo.

    Steph Gaudreau’s mission is to help women create bigger, bolder, fiercer lives — by building health from the inside out.

    Steph wrote the best-seller The Paleo Athlete: A Beginner’s Guide to Real Food for Performance in 2014, and her award-winning book, The Performance Paleo Cookbook: Recipes for Eating Better, Getting Stronger & Gaining the Competitive Edge. Her upcoming book The Core 4, due out in July 2019, shares her Core 4 pillars of health.

    Steph has a chart-topping 2x weekly podcast, Harder to Kill Radio, where she talks all things fitness, nutrition and mindset about how to build unbreakable humans. She’s also the creator of the wildly popular health program, the Core 4 Program, and the Women’s Strength Summit.

    Steph’s an accomplished strength coach and is the creator of fitness programs like Made Strong, Basic Barbell, and Oly Lifting Basics.

    I am so inspired by Steph, her message, her mission and how she shows up in the world and I am so excited to share her here with all of you, because I know you will be inspired too.

    >>> You can find Steph Gaudreau at stephgaudreau.com or follow her on Instagram @steph_gaudrea

     

    Mentioned in this Episode: 

    Wear the Shorts – Harder to Kill podcast episode

    Cellulite Confidence – Harder to Kill podcast episode

    The Core 4 – Preorder the book and grab the pre-order bonuses

     

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    DON’T FORGET:

     

    ************************************************

    Q & A – SUBMIT YOUR QUESTIONS – send in your Qs and Beth will do her best to answer on upcoming episodes

     

    ************************************************
    As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!

     

    LISTEN NOW ON ITUNES

     

     

    (Listen on iTunes)

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

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  2. Between Meals Podcast. Episode 25: Is Your Healthy Living Causing Stress?

     

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    No. 25 | Is Your Healthy Living Causing Stress?

    *It might be time to check your ego and reassess*

    Stress management can be complicated and confusing and in my experiences, it’s often an overlooked root cause. Stress management gets pushed aside for the more flashy fixes: diet, exercise, supplements etc. But what we may not realize is that the very things we can often see as stress relievers, the things we feel are part of our healthy lifestyle, may at different times, in fact actually be contributing to the problem.

    It’s important to always stay curious and flexible in your approaches to healthy living, to realize there is no-one-size-fits-all answer, even within your own approaches and that you need to be ready to reassess and readjust at different times.

    Sometimes there’s a little uncomfortable ego work and shifting that has to happen!

     

    LISTEN NOW ON ITUNES

     

     

    DON’T FORGET:

     

    ************************************************

    Q & A – SUBMIT YOUR QUESTIONS – send in your Qs and Beth will do her best to answer on upcoming episodes

     

    ************************************************
    As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!

     

    LISTEN NOW ON ITUNES

     

     

    (Listen on iTunes)

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

    Read the rest of this entry »

  3. Instant Pot Thai Peanut Chicken {Keto, Gluten-free}

    This post is sponsored by the National Peanut Board. I received compensation, but all opinions and content are my own.

    This Instant Pot Thai Peanut Chicken is coated in the most incredible, flavor-rich peanut sauce. Serve it over zucchini noodles or cauliflower rice for an easy meal, and garnish with extra peanuts for added crunch! 

    Instant Pot Thai Peanut Chicken {Keto, Gluten-free}

    I know you all are with me on those easy, weeknight meals that come together in no time but pack a major flavor punch. This simple Instant Pot meal requires very little prep and it’s layered with rich flavors. I find this easy meal brings the flavor of the Thai classic Chicken Satay with Peanut Sauce but with far less work, no need to skewer meat and no grilling necessary. Just pull it all together, set it and forget it.

    Instant Pot Thai Peanut Chicken {Keto, Gluten-free}

    Peanut butter is front and center in this easy, weeknight meal. I love how a creamy organic, unsweetened peanut butter fits into a tasty, savory dish like this Instant Pot Thai Peanut Chicken. It’s so rich and creamy and together the peanut butter and the coconut milk leave the chicken super juicy, moist and tender.

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  4. Between Meals Podcast. Episode 24: Healing with Food and Eating What You Love with Danielle Walker

     

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    No. 24 | Healing with Food and Eating What You Love with Danielle Walker

    In episode 24 of the Between Meals Podcast Beth is joined by Danielle Walker of popular website AgainstAllGrain.com Danielle is also the beloved author of three New York Timesbest-selling cookbooks Against All Grain, Meals Made Simple and Celebrations, as well as the recently released Eat What You Love. She is a self-trained cook whose innovative and accessible grain-free recipes appeal to a range of appetites. Her recipes are not only healthy and delicious but also can be credited with saving her life after she received a diagnosis of a serious autoimmune disease.

    After being diagnosed with an autoimmune disease and suffering for many years, Danielle healed herself through dietary changes. With her honest and open nature, Danielle has become a prominent voice in the grain-free and real foods community and she is a true testament to how food can nourish and heal our bodies.

    Danielle shares her story of healing with food while also discovering ways to still enjoy the foods that she loves.

    In this episode:

    • Danielle shares how she first discovered the paleo diet and where her mindset was and what she had tried prior to this, when she decided to implement this approach.
    • Danielle shares her tips for getting started on a healing protocol or dietary intervention when you have autoimmune disease and she shares the tough-love advice she wish someone would have shared with her, early on.
    • Why “cheat days” with healing interventions may not work
    • We talk about shifting your perspective and what to do when you feel like “I can’t have THIS food anymore” or “It’s not fair I have to eat this way”. Getting out of the poor me trap.
    • Finding new ways to enjoy the classic foods you grew up with, to still celebrate and not feel left out or deprived.
    • Our thoughts on emotional eating and how it sometimes gets a bad rep.
    • Tips for finding a sustainable, long-term lifestyle vs. forever feeling restricted or locked into a diet.

    You can find Danielle Walker at againstallgrain.com

    or follow her on Instagram @DanielleWalker

     

    Check out Danielle’s Best Selling Books:

    Against All Grain

    Meals Made Simple

    Celebrations

    and her brand new book: Eat What You Love

     

     

     

    LISTEN NOW ON ITUNES

     

     

    DON’T FORGET:

     

    ************************************************

    Q & A – SUBMIT YOUR QUESTIONS – send in your Qs and Beth will do her best to answer on upcoming episodes

     

    ************************************************
    As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!

     

    LISTEN NOW ON ITUNES

     

     

    (Listen on iTunes)

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

    Read the rest of this entry »

  5. Greek Souvlaki Chicken Wings {Paleo, Keto, Whole30} – Gas Grill, Traeger and Oven Options

    Marinated in lemon juice, olive oil, garlic and oregano, these delicious crispy Greek Souvlaki Chicken Wings are grilled until gently charred, while they still stay juicy and tender. Don’t skip the re-sauce and the final step for extra crispy and flavorful wings. We serve ours with a homemade tzatziki sauce on the side, which makes the perfect cooling, dipping sauce. This recipe includes instructions for a gas grill, a Traeger Wood-Fired Grill or the oven.

    Greek Souvlaki Chicken Wings {Paleo, Keto, Whole30} - Gas Grill, Traeger and Oven Options

    Greek Souvlaki Chicken Wings {Paleo, Keto, Whole30} - Gas Grill, Traeger and Oven Options

    We made these delicious Greek Souvlaki Chicken Wings on our new Traeger Wood-Fired Grill, which has absolutely changed our grilling game and most especially it’s taken our already amazing wing game to another level. With real smoke coming from wood pellets and no fear of flare ups, it’s been incredible for grilling. In many ways for the purpose of this recipe, it’s just the same concept as Mark’s patented in-direct grilling method that he developed for our gas grill which we have shared here before, however the Traeger brings a delicious wood fired flavor we have never gotten with the gas grill. Mark’s method for indirect heat makes for THE BEST and most crispy chicken wings you will ever make on the grill. EVER! Either way, on a Traeger or not, give these chicken wings some time, it’s all about the low and slow and then give them that last round of heat, with the “re-sauce” – you will fall in love with the crisp factor. The instructions below are for a gas grill and for my Traeger Nation folks, below that you will find the instructions for your Traeger. Read the rest of this entry »

  6. How to Calculate Your Own Nutrition Facts on a Recipe (and why I don’t provide these)

     

    A common comment here on Tasty Yummies “I don’t see the carb count” or “where are the calories” or the ever-popular and very profoundly simple in it’s aggressive request – “nutrition facts?”. First of all, my favorite thing about these comments is the ALWAYS demanding nature of them. No ‘please’. No ‘thank you for this amazing FREE recipe and the 1000’s of articles you have written and shared with us’ nope just “can you give me more, for FREE?”.

    Yes, you are sensing a slight snarky undertone. Today this question finally got to me. No, I don’t provide nutrition facts here on Tasty Yummies – that is correct! Will I ever? I don’t know. But for right now, there are no nutrition facts listed with my recipes. One of the main reasons being that there are far too many variables involved, from various brands of ingredients offering wildly varying nutrition facts, to slight mis-measurements on your end, portion size discrepancies and so much more. At this point, this isn’t a focus with my clients in my nutrition practice and I am not interested in providing this information with my free recipes.

    If you haven’t noticed, MANY of the recipes here on Tasty Yummies offer loads and loads of options for you to customize, that is by design. I do this because you are all very different people, one of the many things I love about you all. Some of you use noncaloric sweeteners, some of you prefer coconut sugar or maple syrup, I like to leave it open to you and your choices with most of my recipes. Even just these subtle differences alone can cause the nutrition facts to vary WILDY. There is no way I could ever account for the dozens of different combinations in one recipe, things being left out, things getting added, garnishes, a extra generous dollop of that cashew cream garnish. Finally, I do also want to say that I know many of my readers have previously struggled (and maybe some still struggle) with disordered eating, I know for many of them, letting go of counting calories and macros has been a HUGE part of their journey, I want to be respectful of ALL eaters and not have that information knocking everyone over the head. If you want it, you can easily get it. For many of us food is so much more than a set of numbers, it goes beyond calories and grams of carbohydrates and fat.

    For some of you, I totally understand that tracking is something you do, you enjoy it and it’s important to your path. There is ZERO judgement from me. So, I figured I would share with you here the many VERY simple ways you can calculate this for yourself. Remember, when you plug recipe ingredients into ANY calculator online, this doesn’t AT ALL guarantee that their database is using the same foods you are, cuts of meat can varying WILDLY with the amount of fat (and therefore calories) they contain and I have even seen almond flours, and other such ingredients, vary extremely drastically from brand to brand, for the exact same amount of measurable almond flour. So, please remember to always take the data with a grain of salt. It will never be an exact science. 

    FREE Resources

    First of all, I want you all to know that there are LOADS of free resources on the internet that will allow you to calculate the nutrition facts of any recipe you want EVER  – on demand, all it takes is simply about 5 minutes of YOUR time. What is great is that you can plug in your EXACT ingredients.  On a quick google search, this free recipe analyzer seems super straight forward. You plug in the ingredients and it will provide the facts. I cannot vouch for it’s accuracy, however.

    Of course, Myfitnesspal is a trusty legend many people swear by. I use Cronometer with my clients for food journaling and accountability and you can easily add any recipe using your specific brand of ingredients and get the nutrition facts of any recipe. Very Well Fit also seems to have an easy to navigate FREE nutrition calculator where you can just copy and paste the ingredients in (remember you may want to specifically choose the brand you are using, where applicable). There are hundreds and hundreds more of these calculators, apps and resources. ALL FREE! Do a little searching, experimenting and playing to find one you like.

     

    Empower Yourself with the Knowledge. But YOU Have Got Do the Work!!

    What I love about having YOU do the work, is you are taking accountability for your own health – this is all I have ever wanted for ALL of you. You can plug in the exact brand of coconut flour you used. If you ended up with 10 muffins instead of 12, you can adjust for that. Skinless chicken thighs or chicken breasts instead of skin-on thighs? Maybe you swapped in reduced fat coconut milk for the full fat, great, with just 5 minutes of your time – you’ve got the answers that are specific for you.

    I do a lot for you all and ya’ll, I absolutely love doing it – I am so passionate about my work, but I’m gonna need you to go ahead and step up with this one. I believe in you – YOU’VE GOT THIS!!!

    Read the rest of this entry »

  7. Five Tips for Mindful Eating and Why it Matters {+ Video}

    Mindfulness isn’t just yoga and meditation, burning sage and sitting on a meditation cushion chanting ‘OM’. Mindfulness can extend into all aspects of our lives with just a little conscious awareness and minimal effort. Mindfulness is derivative of a “monastic” practice, meaning it was originally made for monks. It utilizes deliberate focus to increase your consciousness and appreciation of the present moment.

    One of my favorite methods for incorporating mindfulness with my clients is to do so at mealtime. When we aren’t totally present at meal time, if we aren’t eating mindfully, it can be a disaster for our digestion, for our stress levels, for our moods and many times we can end up accidentally overeating. Often the opposite of eating mindfully is eating mindlessly, and we all know how that goes for us.

    The practice of mindful eating is all about learning to pay attention. It can be a form of meditation, almost. Instead of mindlessly shoveling food into your mouth almost unconsciously, not even tasting the food you’re eating, I want to teach you how to slow down and savor your meals. With mindful eating we take the time to pause, to notice thoughts, feelings, and sensations surrounding our meals and to truly taste each bite. I have found this practice be vital to eating intuitively and finding a lifestyle that is appropriate for the individual.

    Not only will this make meals more pleasurable and delightful to ALL our senses, but it’s also better for our digestion and it keeps us from overeating.

    When our body is in a chronic state of stress, our nervous system will actually shut down our digestion system, as a protection mechanism. This is why one of my all time favorite tips for folks deal with digestive issues to take a look at the stress in their life and even more specifically the stress around meal times. 

    As well, when we are stressed or not paying attention it’s hard to truly understand and realize the need to stop when we are satisfied, we cannot do any of this if we are on autopilot, shoveling food into our faces.  

    As far as I am concerned, if you’re not truly tasting and enjoying your food – that’s a problem. How can you ever expect to be able to listen to your body’s subtle cues, to tap into your intuition and 

    Mindful eating is not a quick fix, but very often it is a very valuable solution, of course it’s also FREE and like most important things in life, it takes practice. 

    Before we get into the mindful eating tips, I wanted to very quickly explain some of the important things you NEED to know about digestion and why mindful eating can help.

    Read the rest of this entry »

  8. Six Functional Wellness Tips to Boost Your Energy

    Here are my top six tips to boost your energy. These are simple, inexpensive functional wellness focused approaches that are KEY for supporting healthy, balanced energy levels. Read on to learn how you can easily manage the energy crisis going on in your body!

    One of the most common responses I get with my health coaching and nutrition clients when we discuss their top 5 health concerns, at the start of our time together – ENERGY!! I have heard every version of – “I have no energy”, “Why am I so tired all the time”, “How can I have more energy later in the day?”, “I NEED my coffee to get through the afternoon”, “My energy levels are the worst they’ve ever been?”, “how can I boost my energy?”

    This common issue is not unique to my parents, to just women or the folks working long hours – this is probably one of THE MOST universal health issues I see across the board, with all of my clients.

    We are dealing with an energy crisis in our own bodies. Crashing after breakfast around 10am, using coffee and energy bars to push through, then there is that dreaded 2pm slump. More coffee. More snacks. And finally, despite a desperate desire to want to hit the gym or that yoga class after work, you simply just can’t even. It’s not a lack of willpower or motivation, you are simply lacking the energy and there are probably some VERY simple reasons why. Lucky for you, it can be a fairly simple and inexpensive path to remedy this, if you are committed to doing the work and putting in some time to making a few changes.

    These are my SIX functional wellness tips to boost your energy and manage the issue on a foundational level rather than simply dealing with the symptoms of fatigue and at times even depression that can result from a lack of energy!! Put down the coffee, energy drinks, bars, bites and balls and let’s get to the root of it….

    Read the rest of this entry »

  9. Between Meals Podcast. Episode 23: Blip Days. Bouncing Back When You “Fall Off Track”.

     

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    No. 23 | Blip Days. Bouncing Back When You Fall “Off Track”.

     

    In today’s shorter format BITES episode we are chatting all about getting up when you fall down, what to do when you have an “off day” and you feel yourself slipping into a downward spiral.

    I am sharing some of my favorite tips and tools for how to handle the “misses” and how we can reframe our old narratives and the dangerously ineffective dialogue around this idea that we are either “on-track” or “off-track”.

     

    1) CONSISTENCY DOES NOT REQUIRE PERFECTION

    2) Misses are just that – MISSES.

    3) How not to attach significance or judgment to a choice, a day, a meal or a miss.

    4) CHOOSE YOU!

     

    I also share some incredible research to support my deep belief that mindset matters, with two studies that prove our body hears what our mind says and that we are always the one driver’s seat when it comes to our choices and how we respond, react and “bounce back”.

     

    And finally, I offer two simple questions you can ask yourself, right after a miss or an off choice or in the moment when you are faced with a choice that has previously been known to send you “off the rails”.

     

    I really hope you enjoy this shorter format episode.

     

    Referenced in this episode:

    Episode 09 of the Between Meals Podcast with James Clear – How to Make Tiny Changes

    James Clear’s book Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones

    Study: Learning one’s genetic risk changes physiology independent of actual genetic risk

    Study: Mind-set matters: exercise and the placebo effect

     

     

    LISTEN NOW ON ITUNES

     

     

    DON’T FORGET:

     

    ************************************************

    Q & A – SUBMIT YOUR QUESTIONS – send in your Qs and Beth will do her best to answer on upcoming episodes

     

    ************************************************
    As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!

     

    LISTEN NOW ON ITUNES

     

     

    (Listen on iTunes)

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

    Read the rest of this entry »

  10. What is Seed Cycling? + Seed Cycling Balls Recipe

    Seed cycling is an incredible food as medicine treatment to support hormone balancing. An incredible reminder of the power of food. I have been sharing my experiences with seed cycling on Instagram over this past month and so many of you have written to ask – What is Seed Cycling? Today I am sharing a brief introduction to seed cycling plus the simple Seed Cycling Balls recipe I have been using to make seed cycling a breeze.

    What is Seed Cycling? + Seed Cycling Balls Recipe

    What is Seed Cycling? + Seed Cycling Balls Recipe

    As women, our hormones are a delicate symphony, influenced by far more factors than most people realize. From sleep to stress, the foods we eat, the products we are exposed to, medications and supplements and so much more. Our body’s natural rhythms and internal energies are unique to each of us and with the ebbs and flows of life, we can see shifts and imbalances and not always be clear on the whats and whys, but also where to even begin to adjust to get things back into our natural balance.

    I have to admit, I am a tad embarrassed that I think it wasn’t until I was somewhere in my early 30s that I finally fully and truly understood my cycle, what the various phases were called, and what was happening when. Why isn’t this something we talk about more? Why can’t we just openly discuss our hormonal cycles and the natural rhythm for us, what to look for and what we should consider normal and what may be a sign of a deeper imbalance.

    Because our cycle is this taboo topic for so many, still, many women just tolerate, endure and assume that things we are experiencing are just part of it and that we need to suck it up and just deal with it. Acne, moodiness, heavy cramping, irregular cycles, migraines and more, all things so many of us experience and chalk it us to “our time of the month”.

    I spent MANY years on hormonal birth control, I think upwards of 13 years. I decided to transition off from birth control over 10 years ago at this point. It was a decision I made after speaking with a close family friend, a holistic chiropractor who worked closely with me on much of my health. I was sharing all of the ways in which I had chosen to change my diet, the foods I was avoiding and in a very loving and inquisitive way she asked:
    “Can I ask why you are OK with taking hormonal birth control every day, despite taking so many other special considerations with your diet and your nutrition?” I remember saying “wait, what do you mean? My doctor said it is totally safe”, she went on to further explain that while I am choosing properly-raised animals, looking to avoid the hormones and chemicals often found in factory farmed meat, along with avoiding synthetic, processed foods, because they weren’t “natural”, every day I was then taking a pill, a pill that was comprised of synthetic lab-created hormones, hormones that were tricking my body’s natural system and hormones, it shuts down ovulation and tells the brain that there are enough hormones, so there is no need to make more and that it was likely causing unnecessary stress to my body. She suggested that maybe I might want to investigate and consider alternatives.

    That’s all this little researcher and forever-learner needed to hear, I immediately started researching, reading and wanting to know more. Before my next cycle, I decided I no longer wanted to take hormonal birth control. And that was that.

    I remember it being a VERY wild ride, I didn’t get off birth control and immediately have a normal 28 day cycle, in fact it was the contrary. I originally went onto hormonal birth control to regulate my cycle which was never normal or regular. I realize now how stupid it sounds to take a pill to force my body into menstruation on a schedule vs actually getting to the root cause of why my cycle was irregular in the first place.

    I began tracking my cycle immediately and we chose to follow the Fertility Awareness Method. My cycle was erratic for many years after going off of the pill. Many years. Much of my most intense health and energy struggles happened in the years that followed. I wasn’t supporting my hormones in any way, I just recall thinking “I guess I have an irregular cycle, it’s always been this way”. I struggled with terrible pre-cycle migraines, pretty rough hormonal breakouts, brutal PMS symptoms and all the other fun stuff that comes with imbalanced hormones.

    Healing My Body. Healing My Hormones.

    Over the years, as I discovered an incurable autoimmune disease, as I worked to heal my gut and eradicate a parasite and pathogenic gut bacteria, I also leveled out my blood sugar and dealt with the adrenal imbalances that came as a result of all these things and like magic, my cycle and my hormones followed suit. As a nutritional therapist, when it comes to symptoms and dysfunction, we have what we refer to as the foundations and then the consequences. The foundations are digestion, blood sugar regulation, minerals, dietary fats and hydration. This is where we work, we adjust and create a customized approach, hormones fall into what we refer to as the consequences. We rarely recommend specific treatments, protocols or supplements for symptoms associated with consequences, as they generally will self-balance and regulate on their own, as the dysfunction in the foundations is managed and things come back into balance. That balance is found through nutrition, supplementation and lifestyle shifts. For me, I had that exact experience.

    In the last two years, since I have seen a reduction in autoimmune flare ups and my foundations have been in balance, I have seen the most regular cycles I have ever seen in my life and minimal hormonal symptoms. But stress and travel will almost always cause issue with my cycle and my hormones. After a busy start to 2019, including MANY trips which is always stressful for my body, along with a few minor digestive flare ups, including a food poisoning incident in Mexico, I found myself with a few common hormonal imbalance symptoms, including a cycle that was ranging from 23 days to 34, occasional pre-cycle migraines and a pre-menstrual chin zits. Classic hormone location for breakouts.

    I Tried Seed Cycling

    I decided I would give seed cycling a go. I would give it at least a month, then re-assess. After just one month of daily seed cycling, my first menstrual cycle was exactly 28 days. The first time since July of 2018, I had exactly NO chin breakouts and no pre-cycle headaches, cramps were nearly non-existent and bleeding went from 5+ to just 3.5 days. I know much of that is due in large part to NO travel in the last month, my nutrition and eating was far more my usual, since I was home and my stress was minimal. But I also know that the seed cycling was the only other variable in there and it had been at least 6 months of these pre-cycle breakouts. So for now, I am sticking with it for as long as it is working for me.

     

    What is Seed Cycling? + Seed Cycling Balls Recipe

    What is Seed Cycling?

    Seed cycling for hormone balance is not a new practice, but it’s certainly been getting more attention in recent years.

    Seed cycling provides specific nutrients to help build your hormones and it integrates different seeds into the diet at different times in the menstrual cycle to support optimal hormonal balance.1Jesswein, L. (2012). Seed Cycling for Natural Hormonal Balance. Retrieved from http://naturalhealthperspectives.blogspot.com/2012/02/seed-cycling-for-natural-hormonal.html The concept is that seeds carry certain oils, vitamins, and nutrients that can help support the body’s production, release, and metabolism of hormones. The seeds used in seed rotation are flax and pumpkin seeds and sesame and sunflower seeds.

    According to Dr Jolene Brighten seed cycling can be used at any stage in a woman’s life, but it can be especially beneficial when coming off of hormonal birth control or struggling with post-birth control syndrome symptoms like acne, irregular periods, or new onset of PMS.

    To practice seed cycling you need to be tracking your menstual cycle as you will change the seeds to correspond with the phase you are in.

    Read the rest of this entry »

    References   [ + ]

    1.Jesswein, L. (2012). Seed Cycling for Natural Hormonal Balance. Retrieved from http://naturalhealthperspectives.blogspot.com/2012/02/seed-cycling-for-natural-hormonal.html
  11. Sheet Pan Greek Chicken Souvlaki with Veggies {Paleo, Keto, Whole30}

    This easy Sheet Pan Greek Chicken Souvlaki with Veggies is truly a delicious, one-dish meal packed so much flavor and it’s so simple and fuss-free. With lots of different options it’s easy to make it work for you and your family. It’s one of our favorites and I know you are going to love it, too! 

    Sheet Pan Greek Chicken Souvlaki with Veggies {Paleo, Keto, Whole30}

    Sheet Pan Greek Chicken Souvlaki with Veggies {Paleo, Keto, Whole30}

    I am a sucker for a sheet pan meal, but as the snobby, recipe-developer / food lover I don’t love the sloppy, unfocused sheet pan meals, like a good part, I believe a good sheet pan meal should have a solid theme!!

    This is maybe my favorite sheet pan meal, to date. Greek Souvlaki Chicken and veggies, is, in my opinion, the perfect culmination of the food I grew up on. Fuss-free. No need to get the grill going, no standing over the stove top, just toss it together and throw it into the oven. That sounds aggressive, be gentle, no one wants chicken marinade on the ceiling.

    As per usual, with most recipes here on Tasty Yummies, we’ve got lots of options for you with this Sheet Pan Greek Chicken Souvlaki, you can opt for bone-in or boneless chicken. Get a whole chicken and break it down into parts (though, I do recommend halving the breasts the short way, if you are cooking the various parts, so the pieces are similarly sized). You can even make this with wings and drumsticks. It’s so versatile and this way you can make it to your liking.

    Sheet Pan Greek Chicken Souvlaki with Veggies {Paleo, Keto, Whole30}

    If you are doing the keto or low carb thing, this go with cauliflower or go half and half if you’ve got a fam and they’ll some want potatoes. I do this often at our house. I have also made this with white sweet potatoes and it’s amazing, too. For dairy-free, paleo or Whole30, simply leave off the feta cheese (or check out this amazing dairy-free feta recipe from my friend Brittany) and opt for a dairy-free tzatziki sauce.

    Read the rest of this entry »

  12. Between Meals Podcast. Episode 22: Are Carbs the Devil? Carb Cycling & Carb Ups.

     

    LISTEN NOW ON ITUNES

    (Listen on iTunes)

    Are Carbs the Devil? Carb Cycling & Carb Ups.

    In this final episode in the 5-part Keto Conversation series we are chatting ALL about carbs!! Are carbs the devil? Should we fear carbs? Can we never eat them again?

    Au contraire – I actually want to share that you CAN actually eat carbs and they may work synergistically with your low glycemic approach to support some important functionality within the body, to reset and rebalance, as needed.

    After you’ve given your body the time and space and taught it how to become fat adapted, it’s in that nuanced lifestyle and your personalized approach that you create where the real magic happens, in my opinion.

    Topics Covered and Questions Answered in Episode 22:

    • disclaimers on who should take care when carb cycling
    • possible symptoms that may indicate a need for carb cycling or carb ups
    • why imbalance can happen with a ketogenic approach
    • first and most major question you need to ask yourself – are you eating enough?
    • what is leptin?
    • how does leptin signaling get messed up?
    • why does leptin depletion happen?
    • can we reset leptin synthesis?
    • why carbs might be the answer. 
    • the benefits of carb cycling.
    • how-to carb cycle
    • is carb cycling with intense workouts necessary?
    • AND SO MUCH MORE!!!

     

    Smoky Shoestring Sweet Potato Fries

    Some of my favorite recipes for carb cycling / carb ups:

    Shoestring Smoky Sweet Potato Fries

    Garam Masala Roasted Acorn Squash Wedges

    Curried Butternut Squash Soup with Maple Turmeric Roasted Pepitas

    Whipped Sweet Potatoes

    Smoky Sweet Potato and Apple Soup

    Baked Plantain Fries with Garlic Avocado Dipping Sauce

    Plantain Tortillas

    Wilted Kale Salad with Warm Mustard Shallot Vinaigrette and Spicy Butternut Squash Croutons

    Apple Bites with Pumpkin Spice Coconut Butter

    LISTEN NOW ON ITUNES

     

     

    Listen to the Other Episodes in the Keto Conversations:

    Episode 18 – Why I am Not Keto

    Episode 19 – Fatty Fatty Fat Fat – Everything You Need to Know About Fat 

    Episode 20 – Keto vs. Fat Adapted vs. Low Carb

    Episode 21 – Should I Eat More Fat? Am I Eating Enough Protein?

     

    DON’T FORGET:

     

    Want to Learn More:

     

    Don’t Fear the Fats

    Nutrition Tips for More Energy. Avoid the Afternoon Crash

    ************************************************

    Q & A – SUBMIT YOUR QUESTIONS – send in your Qs and Beth will do her best to answer on upcoming episodes

     

    ************************************************
    As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!

     

    LISTEN NOW ON ITUNES

     

     

    (Listen on iTunes)

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

    Read the rest of this entry »

  13. Between Meals Podcast. Episode 21: Should I Eat More Fat? Am I Eating Enough Protein?

    LISTEN NOW ON ITUNES

    (Listen on iTunes)

    Should I Eat More Fat? Am I Eating Enough Protein?

    Let’s do some troubleshooting!!! This latest episode of the Between Meals Podcast we are answering some of the questions I hear most often with my clients – especially when they find they aren’t getting the results they are after with their nutrition. With our culture being so extreme, often misconception is, if too many carbs isn’t great and lowering my carb intake is better – I should probably have no carbs ever OR fat is good for me, more fat is helpful for getting into deeper ketosis, so if I am not getting the results I want I should just eat even more fat!! DONE. It doesn’t exactly work like that. These are both  over simplifications that really won’t help people who stall in reaching the goals that first set for themselves and honestly, may even cause more problems down the line.

    Yes, we have talked about fat alone doesn’t make you fat. The fear of fat is total bullshit and all of the amazing thing that fat can do for us, but we also cannot deny the fact that it is still TOTALLY possible to over-consume it. Additionally, the extreme removal and fear of carbs, can lead to an avoidance of important nutrient-dense, fiber rich vegetables that I think should be include in your diet.

    As well, there seems to be some confusion and misconception surrounding protein. There is an unsubstantiated fear surrounding gluconeogenesis that often manifests as an underconsumption of protein, which can have deleterious affects of it’s own.

    Topics Covered and Questions Answered in Episode 21:

    • Can you have TOO much fat?
    • If fat helps to create ketone bodies and ketones are good, can’t we just eat more fat to get higher ketones and get into a deeper state of ketosis?
    • If you over eat protein does it get turned into glucose?
    • The benefits of protein
    • How to calculate the right amount of protein
    • Do you need to weigh your meat?
    • What are macronutrients and what are micronutrients?
    • How does energy production actually work? Is it calories only or is there more too it?
    • Which macros does the body prefer in ATP production?
    • How protein can be self regulating and why overconsumption isn’t a concern
    • Other areas to investigate if you hit a wall, are stalling or not hitting the heath goals you had for yourself
    • Are you overreacting or experiencing cravings because you are under-eating fat or protein, having too many carbs or are they related to something else altogether?

    LISTEN NOW ON ITUNES

     

     

    Listen to the Other Episodes in the Keto Conversations:

    Episode 18 – Why I am Not Keto

    Episode 19 – Fatty Fatty Fat Fat – Everything You Need to Know About Fat 

    Episode 20 – Keto vs. Fat Adapted vs. Low Carb

     

    DON’T FORGET:

     

    Want to Learn More:

     

    Don’t Fear the Fats

     

    Nutrition Tips for More Energy. Avoid the Afternoon Crash

    ************************************************

    Q & A – SUBMIT YOUR QUESTIONS – send in your Qs and Beth will do her best to answer on upcoming episodes

     

    ************************************************
    As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!

     

    LISTEN NOW ON ITUNES

     

     

    (Listen on iTunes)

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

    Read the rest of this entry »

  14. Low Carb Dark Chocolate Mint Chip Cookie Dough Bites {keto, paleo, vegan}

    These delicious Low-Carb Mint Chip Cookie Dough Bites take a bath in rich, silky dark chocolate for an easy, fun and super tasty sweet treat! So easy to put together and you can sweeten  to your liking. These Cookie Dough Bites are low carb, keto-friendly, paleo, vegan.

    Low Carb Dark Chocolate Mint Chip Cookie Dough Bites {keto, paleo, vegan}

    Low Carb Dark Chocolate Mint Chip Cookie Dough Bites {keto, paleo, vegan}

    These grain-free, dairy-free bites get an added boost thanks to REBBL’s brand new Mint Chip Super Herb Elixir, you get a little plant based protein and some healthy fats, along with some super herbs! Everything you could want in a yummy, bite-sized snack. If you can’t get your hands on the new Mint Chip Super Herb Elixir, TRY HARDER, just kidding, you can make these with your favorite non-dairy milk, too.

    These Low Carb Mint Chip Cookie Dough Bites are so much more than the straight-up cookie dough bites you’ve all seen before. With a subtle hint of mint and little crunchy cacao nibs, the mint chip taste really comes through in these truffle-like treats for a fun and unique bite. Best part, these delightful little bites are low carb and keto-friendly. As always, like most recipes you will find here on Tasty Yummies, the way and how much you sweeten your low carb cookie dough bites are totally up to you and your taste buds.

    Read the rest of this entry »

  15. Between Meals Podcast. Episode 20: Keto vs. Fat Adapted vs. Low Carb

    LISTEN NOW ON ITUNES

    (Listen on iTunes)

    Keto vs. Fat Adapted vs. Low Carb

    This latest episode of the Between Meals Podcast we are simplifying some of the most common questions I hear. We are breaking down the differences between ketosis or just being fat adapted. It can seem confusing, but it really isn’t that complicated and I want to help simplify it for you, so you can find the approach that is right for you and your goals.

    Topics Covered and Questions Answered in Episode 20:

    • The differences between being keto and fat adapted?
    • Can you be fat adapted and not be in ketosis? How about vice versa?
    • How long does it take to become fat adapted?
    • How can you tell that you are fat adapted?
    • Why does our body produce ketones?
    • What does it mean to be keto-adapted?
    • What are the benefits of ketones?
    • What if you can’t maintain high levels of ketones after eating keto for a while?
    • What is “Metabolic Flexibility”?
    • What is low-carb? Can you just eat low-carb? Is it bad to eat low carb but not be keto?
    • Feeling bad on keto? Did you give it enough time?

    LISTEN NOW ON ITUNES

     

     

    Listen to the Other Episodes in the Keto Conversations:

    Episode 18 – Why I am Not Keto

    Episode 19 – Fatty Fatty Fat Fat – Everything You Need to Know About Fat 

     

    DON’T FORGET:

     

    Want to Learn More:

    4 Reasons to Avoid Vegetable and Seed Oils

    Don’t Fear the Fats

    Omega-3 Fatty Acids – Understanding these Essential Fats

    Nutrition Tips for More Energy. Avoid the Afternoon Crash

     

    ************************************************

    Q & A – SUBMIT YOUR QUESTIONS – send in your Qs and Beth will do her best to answer on upcoming episodes

     

    ************************************************
    As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!

     

    LISTEN NOW ON ITUNES

     

     

    (Listen on iTunes)

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

    Read the rest of this entry »

  16. Lemon Basil Vinaigrette {paleo, keto, vegan, AIP, Whole30}

    This Lemon Basil Vinaigrette is the key to take any dish from ‘meh’ to “HELL YEAH”!  This aromatic, bright, fresh dressing is super versatile, it’s keto, paleo, vegan, Whole30 and AIP compliant and a must to have on hand!

    Lemon Basil Vinaigrette {paleo, keto, vegan, AIP, Whole30}

    Lemon Basil Vinaigrette {paleo, keto, vegan, AIP, Whole30}

    The secret to tasty home cooking is little more than understanding how to properly and season even the most basic foods. Salt and pepper, garlic and acid, fresh herbs – it’s all so simple and so impactful. This simple vinaigrette combines all of that into one tasty dressing, sauce or finishing move!

    To know me is to know that I live for a daily Big F*ckin’ Salad and roasted veggies are my favorite thing ever. This Lemon Basil Vinaigrette is perfect on these, drizzled over cauliflower rice, on top of roasted chicken or steak, drizzled over a frittata or eggs, over your favorite fish and so much more.

    This recipe was originally shared as part of this delicious Mixed Green Salad with Steam Fried Veggies and has since turned into a staple around here. It’s like a chimichurri of sorts.

    This Lemon Basil Vinaigrette comes together in just about 5 minutes and you can store it for up to 7 days in the refrigerator, but I promise it won’t last that long.

    Read the rest of this entry »

  17. Between Meals Podcast. Episode 19: Fatty Fatty Fat Fat

     

    LISTEN NOW ON ITUNES

    (Listen on iTunes)

    FATTY FATTY FAT FAT – Everything You Need to Know About Fat.

    Ooooh this latest episode of the Between Meals Podcast is on quite easily one of my favorite topics!! FAT!! Today as part of the five-part series I am calling Keto Conversations – we are chatting all about fat. From why we need it, how to tell if you aren’t burning fat and more. Whether or not you are keto, keto-adapted, low carb, fat-fueled or not – I urge you to listen to this episode. Fat is an essential part of a healthy diet and it’s often overlooked as a crucial missing piece when our health is struggling.

    Topics covered in episode 19:

    • The differences between a Fat Burner and a Sugar Burner
    • You Might be a Sugar Burner if….
    • Why We Need Fat
    • Are You Not Getting Enough Fat
    • How Can We Get More Fat
    • Signs You May Not Be Digesting the Fat you are Eating

    LISTEN NOW ON ITUNES

     

     

    Resources Mentioned in this Episode:

    Cooking Fats and Oils

    The Benefits of Eating Liver + My Favorite Liver Supplements

    The Big Fat Surprise: Why Butter, Meat ,and Cheese Belong in a Healthy Diet by Nina Teicholz

     

    DON’T FORGET:

     

     

    Want to Learn More:

    4 Reasons to Avoid Vegetable and Seed Oils

    Don’t Fear the Fats

    Omega-3 Fatty Acids – Understanding these Essential Fats

    Nutrition Tips for More Energy. Avoid the Afternoon Crash

     

    ************************************************

    Q & A – SUBMIT YOUR QUESTIONS – send in your Qs and Beth will do her best to answer on upcoming episodes

     

    ************************************************
    As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!

     

    LISTEN NOW ON ITUNES

     

     

    (Listen on iTunes)

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

    Read the rest of this entry »

  18. The Benefits of Probiotics and How To Choose

    The Benefits of Probiotics and How To Choose – When it comes to gut health, probiotics will forever be a hot topic, and with good reason. The right probiotics can help to nourish and support your gut bacteria.* The word probiotic actually means “for life” because these live microbial organisms provide both physical and mental health benefits, and experts have well researched the direct and indirect effects on the physiology of the body.

    This post and video are sponsored by MegaFood®

    The Benefits of Probiotics and How To Choose

     

    Why a Healthy Gut Matters.

    A healthy gut is paramount to a healthy body.* Our health begins in the gut! A large majority of the important cells, responsible for the regulation and efficacy of our immune system can be found in our gut 1https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2515351/ (some research estimates between possibly as much 60 and 80% of our immune cells can be found there)2https://www.physiology.org/doi/full/10.1152/ajpgi.1999.277.5.G922. Additionally, many of the chemicals responsible for regulating moods, neurotransmitters such as serotonin, are actually made in our gut 3https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5772764/. Some estimate that as much as 90% of the body’s serotonin, which influences both mood and GI activity, is produced by the gut bacteria in the digestive tract. From a properly functioning digestive system to maintaining a strong immune system and well functioning brain – our gut is the foundation of our vitality.*

    Not only is it important to ensure our digestion is functioning properly so we can feel our very best, but healthy digestive function is also crucial as it allows us to be able to absorb and utilize all the amazing nutrients we consume in our nutrient-dense, whole foods focused diet.

    Poor eating habits, stress, and antibiotic use can all throw off the balance of our gut microbiome. When you experience occasional digestive issues like gas, bloating, diarrhea, or constipation, you may need some extra digestive health support. To maintain optimal gut health, we want to strive for a symbiotic GI tract full of beneficial bacteria.

     

     

    The Benefits of Probiotics // How Probiotics Can Help

    When you take probiotics you are re-introducing good bacteria to your gut environment by populating your GI tract with as much of the beneficial stuff as possible. Studies have shown that probiotics may prevent adhesion and interaction of unwanted bacteria with our gut epithelial cells.* 4Gerritsen, J. et al., Intestinal microbiota in human health and disease: the impact of probiotics, Genes Nutr. 2011 August; 6(3): 209–240 Some research has also shown that administration of probiotics can have a direct effect on the tight junctions between enterocytes in the gut—resulting in decreased intestinal permeability 5Corridoni D, et al., Probiotic bacteria regulate intestinal epithelial permeability in experimental ileitis by a TNF-dependent mechanism, PLoS One. 2012;7(7):e42067. These are just some of the ways probiotics may help to restore gut health.*

    Probiotics are present in unpasteurized fermented foods but you can also ingest them through supplementation. So how can we be sure which is the right method, how much and how often we should take probiotics and why should we want to?

    One very important thing to note here is that for probiotics to do their job effectively, you must have optimal conditions for “good” bacteria to live and flourish. This starts with nourishing your microbiome with nutrient-dense real food and eliminating foods (temporarily or permanently) that can cause inflammation and microbiome imbalance.

    Read the rest of this entry »

    References   [ + ]

    1.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2515351/
    2.https://www.physiology.org/doi/full/10.1152/ajpgi.1999.277.5.G922
    3.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5772764/
    4.Gerritsen, J. et al., Intestinal microbiota in human health and disease: the impact of probiotics, Genes Nutr. 2011 August; 6(3): 209–240
    5.Corridoni D, et al., Probiotic bacteria regulate intestinal epithelial permeability in experimental ileitis by a TNF-dependent mechanism, PLoS One. 2012;7(7):e42067
  19. Restore Your Gut Health // The Four Rs of Gut Healing.

     

    Restore Your Gut Health with the Four Rs of Gut Healing

    Our health begins in the gut! It is estimated that as much as 80% of our immune system is located in our gut and that over 90% of the chemicals responsible for regulating moods, neurotransmitters such as serotonin and dopamine, are made in our gut. Not only is it important to be sure our digestion is functioning properly so we can feel our very best, but healthy digestive function is also crucial to being able to absorb, assimilate and use the nutrients we consume daily in our healthy, whole foods diet.

    If you are suffering from digestive discomfort like bloating and gas, stomach aches, indigestion or acid reflux, nausea, chronic diarrhea or constipation – I can assume you are well aware that those are symptoms of an imbalanced gut. But, did you know that seasonal allergies, sinus congestion, a compromised immune system (and yes, autoimmune disease), fatigue, mood imbalances, hormone imbalances, bad breath, weight gain, acne, metabolic dysfunction – these too can all be signs of gut dysbiosis.

    Gut impermeability, gut inflammation and other digestive dysfunction symptoms may be displayed in your gut but their effects are systemic and can affect the whole body. The gut is the core of our health and it is essential to have a healthy gut in order to have a healthy body. Gut dysbiosis can be caused by a myriad of things, from chronic antibiotic use, an unhealthy, imbalanced diet that lacks nutrients or contains harmful substances, alcohol abuse, illness, chronic high stress levels, medications and other lifestyle issues.

    Read the rest of this entry »

  20. Between Meals Podcast. Episode 18: Why I Am Not Keto

     

    LISTEN NOW ON ITUNES

    (Listen on iTunes)

     

    WHY I AM NOT KETO:

    For the entire month of April, each week I am sharing a brand new shorter format podcast episode in a series I am calling Keto Conversations. We will be chatting all about ketosis, adapting a ketogenic lifestyle that works for you and all the important basics of what you need to know about keto. We will bust through common keto misconceptions plus I am sharing my own personal experiences and offering some insight to help guide you if you are interested in experimenting with a ketogenic approach to your eating.

    In the first episode of the series, we are chatting ALLLL about Why I Am Not Keto! And no, this is not an April Fool’s Day joke and I know this may sound confusing, but stick with me, trust me and tune in!

    LISTEN NOW ON ITUNES

     

     

    Mentioned in this Episode:

     

    ************************************************

    Q & A – SUBMIT YOUR QUESTIONS– send in your Qs and Beth will do her best to answer on upcoming episodes

     

    ************************************************
    As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!

     

    LISTEN NOW ON ITUNES

     

     

    (Listen on iTunes)

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

    Read the rest of this entry »

  21. How to Make Hemp Milk +Video {Keto, Paleo, Vegan, Nut-free, Whole30}

    How to Make Hemp Milk. Today I am teaching you to make my super simple homemade hemp milk. No need for soaking or straining, no planning ahead, just two ingredients to super easy homemade non-dairy milk. Plus, a few of my favorite flavor variations, Creamy Strawberry Vanilla Bean and Rich Chocolate Hemp Milks.

    How to Make Hemp Milk {paleo, vegan, keto, whole30, nut-free}

    How to Make Hemp Milk {paleo, vegan, keto, whole30, nut-free}

    I am excited to show you how to make Easy Homemade Hemp Milk. It’s one of my favorite meal prep recipes and it’s great when you are in a pinch. Whether avoiding dairy milk is a priority, preference or necessity, I find homemade non-dairy milks to be the best for taste and cost as well as knowing exactly what is in there.

    There are so many reasons to make your own non-dairy milks at home, but if I am being honest, often the time and the planning ahead becomes a big reason why I just don’t do it. I forget to plan ahead to soak the nuts or seeds, then I don’t want to fuss with straining the milk. 

    This homemade hemp milk is a favorite of mine for those last minute moments when I realize I have nothing on hand and I just want a quick smoothie, post-workout shake or even a tasty latte. Unlike most homemade nut milks or non-dairy milks, there’s no soaking overnight and no straining after you blend, so it’s ready whenever you are. You just need a high speed blender, like a Vitamix and about 2 minutes of your time! That’s literally it. 

    By not straining your homemade hemp milk, you maximize the nutritional benefits of the hemp seeds (hemp hearts) along with the extra fiber.

    You can strain if you want it to be more like commercial non-dairy milks, it’s super easy, with a nut milk bag or cheesecloth, but the best part about not straining, you retain all the amazing benefits of the hemp hearts.

    NO SOAKING NECESSARY

    Hemp seeds contain no phytic acid, the mineral-binding antinutrient common to most nuts, seeds, grains, and legumes (which we talk about at length in my nut milk how to post and this sprouting tutorial for nuts, seeds, grains and beans).

    How to Make Hemp Milk {paleo, vegan, keto, whole30, nut-free}

    Nutritional Benefits of Hemp Seeds (Why I Don’t Strain my Hemp Milk)

    Hemp seeds (or hemp hearts) are a great source of vitamins, minerals, and they are rich in plant-based essential fatty acids, omega 3s, omega 6s, plus due to the optional ratio of these two EFAs in hemp seeds, it’s a great option for reducing inflammation. Hemp also contains including GLA, Gamma-Linolenic acid (GLA), a necessary building block for some prostaglandins that has been shown to support hormone balance, inflammation and more.

    Hemp seeds are also rich in vitamin E which is great for your immune function. As far as minerals, hemp is a great source of manganese and magnesium, potassium, phosphorous, zinc, among others. Most excitingly, hemp seeds are a quality complete plant based protein, with all 20 amino acids present, including the 9 essential amino acids our bodies cannot produce – this is CRAZY rare in the plant kingdom, this is part of why I never bother straining them out.  Per a 30 gram serving of hemp hearts, (approx. 2 heaping tablespoons) you get 10 grams of protein and 10 grams of Omega 3 + 6s. Hemp seeds are also rich in fiber, which is one of the other reasons why I prefer to leave the whole seeds in my homemade hemp milk.

     

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