Alison Marras, NTP, RYT @foodbymars

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I help my readers take control of their health holistically + deliciously 👩🏻‍🍳#paleo #aip #whole30 recipes & meal plans 🦠nutrition coaching & gut labs

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And here’s what I mean… While there are some great gadgets and tools to use so our bodies can have support in our modern world that’s often at odds with our biology… If you’re not also looking at what actually needs to CHANGE and using bio hacks as bandaids… it’s a great way to waste money and stress yourself out. For example… 🧐Blue blocking glasses? Great! But also… can you get off the device more? 🚨Red light therapy? Awesome! Make sure you also set boundaries and a schedule that allow you to get outside into real sunlight and fresh air regularly. 💦Sauna? Love it. But also… moving your body and sweating is free. That’s priority. 💊Another de-bloat or digestive pill? Great to have in a bind (pun), but can’t replace slowing down and actually chewing your food and nourishing your body. 👍Naturally detoxing and being in nature is always going to win (and is much cheaper). …but it means we have to change things about our habits, about how “busy” we stay, the boundaries we set, the priorities we hold… maybe even the place we live in or jobs we have. It’s not always easy, but that’s the real flex.💪 I personally used to feel like my former career paycheck would go straight to the types of things… just to keep feeding what was hurting me.🤯 So if you love a good bio hack (as I do)! Just be sure it’s not a crutch or bandaid, and way to avoid more “root cause” type issues. What do you think?👇 #autoimmunedisease #aipdiet #biohack #biohacking #hashimotos

Wow, thanks… bud! Firstly, that’s not everyone’s issue… can we expand on this? Can we also look at hydration? Movement? A nutrient-dense diet? Fasting schedules? Secondly… depending on the root cause gut issues that aren’t being addressed here, people may be reacting poorly to “more fiber” and literally not be able to tolerate more fruit/veg yet. 👇Has this happened to you? ❌🤮 Don’t settle if the advice you’re getting isn’t working in your body and you have no means to troubleshoot❌🤮 I teach more about this in my HEALING DIGESTION HOLISTICALLY workshop! And you’ll have the workbook to figure out what levers YOU need to pull (not just more wide-swipe attempt advice). 🔗Link in bio🔗 #ibsc #ibsdiet #sibo #constipation #guthealth #lowfodmap

RECIPE TEMPLATE BELOW!👇 Ground meat and veggie hash is the MVP over here… quick, easy, infinite possibilities (20-min meal prep that’s #aipfriendly and #paleo) This makes around 3-4 servings… - 1 lb ground meat or ground sausage of choice - 1 package coleslaw, broccoli slaw, or any shredded veg - seasonings of choice - extra virgin olive oil Just sauté the meat with seasonings in oil first and cook, then toss in the veg. Cover and let cook on low for a few mins, then check and season to taste! Top with an egg or avocado (optional) Grab meal plans and recipes like this on @foodbymars link in bio🔗 #hashimotos #aipdiet #mealprep #bloodsugarbalance #breakfastrecipes

🚨BACKED UP? I see these 3 things OFTEN in clients who are already eating well, home cooking, etc. and reducing these things can really help… 💦Opt for warm or room temp water and drinks, it’s much easier on your gut and can help things move more👍 🥗Opt for COOKED foods over raw (like salad) and if you do have a salad, you better be chewing like your life depends on it 😘😂 🪑MOVE your body, get a standing desk, take walking breaks… sitting for long periods of time will worsen constipation and hinder motility. 1 exercise session followed by 10 hours of sitting AINT IT. What are you going to try?👇Tell me! #ibsc #ibs #sibo #constipation #hashimotos #digestivehealth #guthealth #aipdiet #autoimmunedisease

Gut healing isn’t a one shot deal and magic pill mentality is wasting your time. We always need to consider several components and root cause issues when we are talking gut health… and while quick fixes seem sexy and sell well… Show me the long-lasting results, please 🔮🤪 It’s a journey… and I’m here for it 👩🏻‍🏫💃🏻 @foodbymars #ibs #ibsc #bloat #constipation #hashimotos #autoimmunedisease #guthealth

❗️ALWAYS GET TO THE ROOT. Or you’ll be chasing your tail. To see more sustainable, long-term effects on your gut health… 1. Know the root cause issues of your symptoms, (Wide swipe attempts and bandaids are OUT… custom bio-individuality is IN.) 2. Know how to address them *holistically* (diet + supplements + lifestyle… not just more elimination diets and Dr. Google searches…🤯🤪) 3. Address gut-brain and nervous system health to actually alter your terrain so these things can stop coming back and perpetuating! (If you’re always off and on eliminations and protocols… this is likely your biggest issue) 🔗I teach more about this in my Healing Digestion Holistically Workshop (link in bio) so you can learn and make your own plan to beat the bloat and support digestion beyond another yo-yo elimination diet 💃🏻🔗 XO!♥️ #chronicillness #sibo #foodsensitivities #bloat #guthealth #guthealing #ibs #gutbrainconnection #hashimotos #autoimmunedisease

🥣Recipe is on for those of us who can’t even with oatmeal but miss the texture 😂 🔗Search “grain-free porridge” on @foodbymars blog #paleo #grainfree #glutenfree #ibs #hashimotos

Happy Valentine’s Day to your O.G love… your vessel. It was made for this (healing and protecting you, I mean). Show it some love today ♥️ #selflove #aipdiet #hashimotos #ibs #pcos

Add these 5 foods to your diet to reduce inflammation with ease! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you've been around a while, these ingredients won't be new to you. I use them all the time in as many recipes as I can. Not only do they help boost the taste of recipes, but they also provide anti-inflammatory effects to help heal from the inside out! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Turmeric - Bone Broth - Ginger - Coconut Oil - Lemon Juice ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Not sure how to incorporate these items into your meals? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉 follow @foodbymars for more gut healthy tips and recipes and my link in bio has free recipes and resources. sources: Turmeric: PMID: 26007179 PMID: 26007179 Coconut oil: PMID: 20645831 Lemon: PMID: 16435583 Ginger: PMID: 16117603 Bone Broth: PMID: 34833355 *As always for dosing or questions on consuming these foods for your conditions, consult with your health practitioner. #healthyeatinghabits #mealprep #easymealprep #easymealprepideas #mindfuleating #paleomealprep #mealplan #tiumealprep #kaylasarmy #nutritionist #holistichealing #foodismedicine #wellandgoodeats #nutrition #superfoods #eattherainbow #makesmewhole #fitness #healthyfood #cleaneating #health #healthylifestyle #mealpreptips

🤯Top causes we see in our practice for brain fog: 🚩blood sugar imbalances/hypoglycemia 🚩adrenal fatigue/Burnout 🚩nutrient deficiencies (absorption issues in the gut) 🚩lack of quality sleep 🚩poor detox 🚩food sensitivities with constant exposure (esp. gluten) 🚩dysbiosis or gut infections 🚩thyroid problems Get brain fog frequently? Start to identify and address these things little by little (lowest hanging fruit first) instead of relying only on things like caffeine and supplements (bc that ain’t it, root cause issues must be worked on no matter what) Which cause is your biggest challenge?👇I’ll share more tips on it! #brainfog #celiac #hashimotos #thyroidproblems #guthealth #aipdiet #autoimmunedisease

🚩🚩🚩 This goes so unnoticed in my practice all the time. Clients will even insist they don’t have heartburn… “only a few times a month if I eat XYZ” (then, you DO have it!) Here’s the thing, there are people that NEVER get it (self included until pregnancy - wow, NOT FUN - this is what you guys deal with?! 🤮) I tend to see the same people not get very far with other gut health supplements and protocols because this isn’t being addressed and pointing to various root cause issues. PPIs are the common treatment that often isn’t addressing root cause issues because it *usually* doesn’t have to do with having too much stomach acid at all… We build upper GI healing protocols all the time for clients to get past all this so they can do deeper healing and it makes a huge difference. 👩🏻‍🏫Start with some of these tips and I teach more about this in my *Healing Digestion Holistically* course you can check out! 🔗Link in bio🔗 #heartburn #reflux #autoimmunedisease #ibs #aipdiet #hashimotos

If your meal prep isn’t a no-brainer most of the time, it’s not going to get done. ⬇️Download my free meal prep guide that takes 20-mins from start to finish and I do it weekly!! 🔗Link in bio🔗 #hashimotos #aipdiet #paleo #guthealth #ibs #sibo #nutrition #mealprep

Welcome to this very unsexy, straightforward side of Instagram. All the supplements and bio hacking can’t do for you what basic lifestyle and habit shifts will. I see people throw hundreds of dollars per month down the toilet (literally lol) on these “magic pills” to never get relief because they’re NOT changing their gut terrain. They’re inhaling huge clumps of food, totally stressed and frazzled while setting 0 boundaries, and dehydrated. If you’re over here going “I know, I know these things”… then ask if you’re actually doing them and how consistently. 🫠🫣 Is it easier for you to focus more on WHAT you eat vs. HOW you eat? Zoom out a little. 🔗Link in bio for my digestion course, gut-healthy meal plans and coaching✌️ 😘😘😘 #guthealth #digestion #autoimmunedisease #hashimotos #sibo

For reals, try it and lmk 🥰 it’s one of the best ways to make a big dent in your energy and blood sugar balance. ⬆️Protein ⬇️excess sugar Need ideas for breakfast? I’ve got plenty on ✌️ #bloodsugar #bloodsugarbalance #hormonebalance #quitsugar #hashimotos #paleo #aipdiet #nutrition

8+ Healthy Caffeine-free Drinks

This collection of 8+ caffeine-free drinks with delicious, healthy, and energizing recipes as a coffee alternative or change of pace to sugar–laden cafe drinks! There’s lots of variety depending on your needs and tastes, so get ready to try something new while skipping the jitters, crashing, or eye-twitching (not speaking from experience or anything…). All of these recipes are dairy-free and gluten-free, Paleo, and have Whole30 or AIP options. As a Nutritional Therapy Practitioner, and busy mom who’s managing Hashimoto’s… supporting adrenal health, hormones, and digestion are always on my radar.

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