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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
Wondering what foods to eat to improve your gut health? Tired of trying fad diets and feeling restricted? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You're in the right place! I've created a complete Paleo and AIP-Friendly gut refresh meal plan just for you! It's got everything you need to keep your gut healthy, happy, and strong...while eating food that tastes great. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you're ready to start fueling your body to kickstart your recovery and feel your best, check out the 3-day gut refresh menu and find healing recipes in my Paleo Gut Healing Cookbook! Link in bio. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #progressnotperfection #healthyeatinghabits #mealprep #easymealprep #easymealprepideas #mindfuleating #paleomealplan #paleomealprep #mealplan #holistichealing #foodismedicine #wellandgoodeats #healthyfood
We all love the summer, but it can be hard to keep up with our nutrition goals when we're so busy! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Luckily, there are so many delicious fruits and veggies that are in season during the summer that it's easy to eat well even when you're busy. Here are some of our favorites: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Strawberries: rich in Vitamin C and antioxidants, these little berries are a great snack for an afternoon pick-me-up. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Watermelon: this juicy fruit is full of Vitamin A and lycopene, which help fight cancer. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Pineapple: full of anti-inflammatory properties and Vitamin C, pineapples are perfect as a morning fruit salad or as a midday snack after lunch. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Cantaloupe: this juicy melon contains beta-carotene and lutein, which help protect against macular degeneration (we're getting old!) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ PMID: 22797986 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #healthyeatinghabits #mealprep #easymealprep #easymealprepideas #mindfuleating #nutrition #superfoods #eattherainbow #healthyfood #cleaneating #health #healthylifestyle #mealpreptips
SAVE this post to avoid these common mistakes when it comes to implementing an elimination diet like AIP or otherwise! Losing focus on what you ARE eating and missing out on a nutrient-dense diet including broths, organ meats, fish, and veggies to help heal while you eliminate. Overcorrecting with diet alone and missing the bigger picture of a healthy lifestyle. Food is important, but so is sleep, stress, and avoiding toxins. Bypassing the reintroduction phase and getting stuck in eliminations or a restrictive mindset for the long haul. It's easy to get sucked into these traps when you're trying to heal your gut—but doing so can stall and even prevent your healing. If you focus on eating well and taking care of yourself holistically (not just with food), you'll be able to heal from the inside out and find lasting results that will support you longer than any "quick fix" could. 💬Need help? DM me with "Help!" and we'll chat about how I can support you in my coaching program. #antiinflammatorydiet #autoimmunepaleo #aipdiet #aiprecipes #pcosdiet #fertilityjourney #chronicillness #autoimmune #thyroidproblems #healthywife #momswhohustle #bossmama #realfood #guthealing
The vagus nerve is part of activating the parasympathetic nervous system which might need a little extra help with turning on when we are out of practice and stuck in fight or flight. *This is a linchpin for healthy digestion* ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can activate the parasympathetic nervous system by exercising your vagus nerve in many ways, try an easy breathing exercise now and bring this with you while practicing mindful eating: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1) Take a deep breath through your nose and hold it for 10 seconds before exhaling through pursed lips (like whistling). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2) Repeat three times. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Stick around for more gut health tips! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #antiinflammatorydiet #fertilityjourney #hashimotos #pcosawareness #chronicillness #celiac #celiacdisease #thyroidwarrior #autoimmune #paleolifestyle #eliminationdiet #guthealth #guthealing #foodsensitivities #guthealth
Looking ahead, it’s easy to prevent dehydration! Always carry your water bottle with you, hydrate in between meals, aim for half your body weight in ounces per day, and play with adding in electrolytes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What’s your favorite way to hydrate? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #antiinflammatorydiet #autoimmunepaleo #aiprecipes #pcosdiet #fertilityjourney #hashimotos #chronicillness #celiac #thyroidproblems #healthywife #hormonebalance
Are you ready to take your kitchen game to the next level? I’m all about working smarter, not harder with all the homecoming we gotta do! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So, I thought it was only fair to introduce you to my all-time FAVORITE kitchen tools. Seriously, these gadgets will change your life and might even make you excited to get in the kitchen! Add them to your shopping list, and thank me later. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Chef Knife - Skimping out on a good chef's knife is a huge mistake! Contrary to popular belief, they don't have to be expensive, either! The key to success is to keep your blade sharp. I use mine for pretty much everything, and I'm confident you will, too. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. Cast Iron Pan - A must when it comes to non-toxic cooking, cast iron pans are a staple in my kitchen and make food taste so much better once you learn how to use them properly. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3. Food Processor - Nice cream, pesto, aioli, riced veggies, and more - is there anything a food processor can't do?! I'd be lost without mine! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4. Tongs - Sometimes a spatula or spoon just won't cut it, ya know? That's where tongs come in to play! Precisely pick things up, flip them over, toss them, and more! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5. Hand-Held Frother - I'm telling you, I use my DAILY. If you like creamed milk/creamer or just want to blend up your morning coffee or matcha this is your new best friend. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Keep reading to find even more kitchen essentials and a few links to my favorite budget-friendly products! https://foodbymars.com/top-10-favorite-kitchen-tools-under-50/ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What are some of your non-negotiable kitchen items? Let me know in the comments below! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #antiinflammatorydiet #autoimmunepaleo #aiprecipes #fertilityjourney #pcosawareness #youdontlooksick #chronicillness #celiacdisease #thyroidwarrior #autoimmune #bossmama #realfood #hormonebalance #paleolifestyle #eliminationdiet #foodsensitivities #guthealth
SAVE this post and tag someone who needs it! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When I set out to support hormone balance after coming off the birth control pill years ago and seeing crazy symptoms and fluctuations… I was truly overwhelmed by all the ways to do this. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ That said - to keep things simple start with looking at your environmental stressors such as the everyday products you use, and slowly but surely making safer swaps to reduce the toxins and endocrine disruptors you’re subjecting your body to. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We simply can’t get away from it all in our modern life filled with technology and chemicals, however, we can reduce what we directly use in our homes and on our skin to lessen the load. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here are my favorite swaps to get you started! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Branch Basics for home cleaning & laundry -Indie Lee & Beauty Counter for skincare & makeup -Clearly Filtered for filter pitchers, shower filters, and filtration systems ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Want to try them for yourself? Discount links are in my bio! -> Swipe to the links page to shop, and let me know what you think! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fertilityjourney s #youdontlooksick #chronicillness #autoimmune #thyroidproblems #healthywife d #bossbabes #hormonebalance#paleolifestyle #guthealth
Not sure where to start when it comes to following a Paleo diet? SAVE this post to make Paleo eating easy! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Have you jumped around from diet to diet desperately trying to find something - anything - to make your symptoms disappear? Are you left feeling exhausted and confused? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I get it. I've been in your shoes, and I'm telling you there's a better way! By helping my clients introduce the Paleo diet I've seen thousands of women reduce the severity of their symptoms, improve their gut health, and make living with chronic illness manageable. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ However, overhauling your whole diet can be overwhelming. So, let's start with the basics. Try including these foods in your diet every day, and watch how your life changes! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Cruciferous Vegetables -Root Vegetables -Fruits -Red Meat -Poultry & Eggs -Animal Fats ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Not sure where to start? Take a look at my 20-minute meal prep guide for easy recipes that will leave you feeling great! 👉 foodbymars.com/prep ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #healthyeatinghabits #mealprep #easymealprep #easymealprepideas #mindfuleating #paleomealplan #paleomealprep #mealplan #foodismedicine
Try this mindful eating challenge for better digestion! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you're feeling bloated, gassy, or just not digesting your food properly it could be because you're eating your food too fast. Sounds simple, right? But with modern-day eating habits, the fact of the matter is we're pretty much always distracted, eating on the go, and often forgetting to just chew our food. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This results in poor digestion and uncomfortable side effects. Luckily, it's pretty easy to solve! Just start chewing your food. Easier said than done, I know, but I challenge you to try the steps below, and prepare to be amazed at how much better you begin to feel! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Cut food up on your plate. Put your fork or spoon down between bites. Notice flavors, and savor your food. Add 3 more chews just when you think you can't chew any longer. Will you try this? let me know how it goes and check out The Paleo Gut Healing Cookbook for more tips and recipes! (link in bio) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #antiinflammatorydiet #autoimmunepaleo #pcosdiet #fertilityjourney #hashimotos #youdontlooksick #chronicillness #guthealth #guthealing
Having strong stomach acid is key to being able to properly break down, absorb, and digest your food. More often than not, those with Autoimmunity, Hashimoto's, and IBS also suffer from low stomach acid, which can make symptoms go from bad to worse. Luckily, there are ways to raise your stomach acid levels! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Eat in a parasympathetic state -Manage stress and eat mindfully -Chew your food thoroughly -Reduce sugar and processed foods -Start your day with warm lemon water -Try 1 teaspoon of apple cider vinegar in water before your meals or digestive bitters ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Try one or more of these tips, and let me know how your digestion improves! 🔗📕And if you want more tips, tricks, and recipes, don't forget to take a look at my cookbook for my best methods to improve your health while eating foods you love! *The Paleo Gut Healing Cookbook* sold at all major bookstores internationally and online. (Link in bio) https://foodbymars.com/paleo-gut-healing-cookbook/ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #autoimmunepaleo #hashimotos #celiac #celiacdisease #thyroidwarrior #autoimmune #thyroidproblems #hormonebalance #guthealth
Take your smoothie to the next level with my go-to gut-friendly low sugar smoothie formula! 👇 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Pick a Base. (1 serving frozen butternut squash, pineapple, berries, or cauliflower rice) Add Greens/Fiber. (1 big handful frozen/frozen spinach, kale, cauli rice, or any other greens you like) Add a Fat. (1-2 Tbsp almond/cashew butter, coconut butter, coconut/MCT oil, 1/4-1/2 avocado) Add Bone Broth. (1 cup chicken/turkey bone broth) Add Protein. (I love Equip - there's a discount link in profile or Be Well by Kelly brands) *Optional - Pick Your Toppings like shredded coconut, nuts/seeds, etc. to CHEW before you start slurping your smoothie, to stimulate digestion. SAVE this post for quick breakfasts, healthy snacks, or easy desserts all summer long, and let me know your favorite smoothie ingredients in the comments below! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #easymealprepideas #mindfuleating #paleomealprep #mealplan #tiumealprep #foodismedicine #wellandgoodeats #superfoods #eattherainbow #healthyfood
Think following a Real Food diet has to break the bank? Think again! I've got you covered with easy money-saving tips so you can make grocery-shopping a stress-free part of your journey and save in the long run when you stop spending on foods that make you feel like 💩 ...and expensive medical bills to "fix" your symptoms! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅Always have a grocery list and shopping plan. Use fresh and frozen foods (compare pricing). ✅Shop organic only when necessary (check the ewg.org "dirty dozen"). ✅Make the cheaper "cuts" your staples (like ground meat). ✅Shop the sales, and use the internet for coupons and subscriptions that save $$. ✅Eat Seasonally (out of season produce is usually more $$). 👏👏👏And don't forget to start where you are and have fun in the kitchen! Always do the best with what you have access to, that’s it.🥰🥰🥰 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do you have any budget-friendly tips to share? Let me know in the comments below! 👇 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #progressnotperfection #healthyeatinghabits #mealprep #easymealprep #easymealprepideas #mindfuleating #paleomealprep #wellandgoodeats #consistencyiskey #nutrition #eattherainbow #healthyfood #healthylifestyle #mealpreptips
Do you get enough sleep at night? Sleep and stress are the two most common blockers I see when it comes to true healing and good health, and it's no surprise they go hand in hand. If you're sleep-deprived it's a stressor on your body and mind. If you're stressed out, you won't be able to achieve quality sleep... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Let's stop the cycle! Here are 6 of my top tips to promote quality sleep with ease. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Wake up early and go to bed at a similar time, consistently. Get sun on your skin when you wake up. Wear blue-light-blocking glasses when using devices (and limit devices in the bedroom). Limit caffeine to one cup before noon only or experiment with giving it up. Allow your digestion to rest and don't eat right before bed. Form a consistent nighttime routine and practice good sleep hygiene by keeping a dark, cool, clean distraction-free room. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ SAVE this post as a reminder to prioritize your sleep, and let me know what tricks you use to catch those z's! #antiinflammatorydiet #autoimmunepaleo ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #hashimotos #pcosawareness #youdontlooksick #chronicillness #autoimmune #healthywife #hormonebalance #paleo #whole30 #paleolifestyle#guthealth
Is it any coincidence all my clients fall in this middle area? I think not. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Keep thinking it’s all about the food and supplements… but eventually, you need to call yourself out. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What does your personality have to do with your health? Let's look at it physically, mentally, and energetically ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Physically: Being in a constant state of fight/flight/freeze or fawn (people-pleasing and being a doormat)… means you’re stuck in the opposite state you need to be in for healing, detoxing, digesting (parasympathetic state) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ These behaviors can be causing more inflammation in your body, making you feel like you're fighting an uphill battle with your health. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Mentally: Overcorrecting with diet, beating yourself up when you “fall off” or “didn’t reintroduce right”, more food fear, more obsessing, more rushing.. how is your body supposed to heal like that? How are you supposed to find any joy or peace again? These blind spots are keeping you stuck. You won’t be able to zoom out and address the larger piece of your health puzzle if you’re stuck in one spot. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Energetically: The attitude and mindset you bring to this dictates your experience. Perception is everything. If you’re convinced you’re trying to fix your broken body, rushing to remission, or riding a rollercoaster of going really hard with a new intervention only to burnout… you’ll keep up on this cycle and nothing you try will work. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Feel seen yet? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I lovingly but bluntly call my clients out on this stuff all the time and help them shift their mindset, address gut-brain issues and find their groove with nutrition and lifestyle without the obsession and way more peace so they can actually feel like themselves again. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💬DM me when you're ready to get this type of support for yourself to breakthrough in your healing journey, I have a few more spots left! #antiinflammatorydiet #autoimmunepaleo #fertilityjourney #hashimotos #pcosawareness #youdontlooksick #chronicillness #celiac #thyroidwarrior #autoimmune #thyroidproblems #hormonebalance #paleo #paleolifestyle #eliminationdiet #guthealing #foodsensitivities
Is your fish oil supplement working? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💊Supplementing with fish oil (EFA/DHA) is a great way to support your body with essential fatty acids... ALL your cells are wrapped in fat and we NEED it for everything. It can support reducing inflammation, stronger digestion, mood, energy, hair/skin/nails, etc. and more balanced hormones. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But how many times have you gotten a pill that you keep burping up or doesn't sit well? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Firstly... Make sure yours isn't rancid (it's oil, it happens) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here's how to check: Pierce your gel tab and smell it. **It should NOT be overly “fishy” or it may have gone rancid (just like when you pick out fish, it should smell more like ocean than fishy if it’s fresh) Store it in the refrigerator so it will last longer and stay fresh. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Secondly... 🔑Another key is that you are absorbing the fats that you eat! If this is an issue for you (and especially if you have gallbladder issues or it was removed...) supplement with digestive enzymes and biliary support for help. 💊 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Save this for later and send to a friend who needs to not swallow rancid fish oil pills, please! 😂 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #antiinflammatorydiet #hashimotos #pcosawareness #chronicillness #celiac #autoimmune #thyroidproblems #healthywife #hormonebalance #paleo #paleolifestyle #foodsensitivities #guthealth