Apple Kale Salad with Hemp Seeds

You’ll love this salad. Apples and kale are two of my favorite foods. So, I love pairing the two together in this delicious salad. Note: This recipe is taken from my Restore Your Gut Program!

Many people consider hemp seeds a superfood. They have a rich nutritional profile and provide a variety of health benefits. Hemp seeds may protect the brain, boost heart health, reduce inflammation, and improve skin conditions.

Hemp seeds contain: Protein, unsaturated fats such as omega-3 fatty acids, fiber, and vitamins and minerals.

Apple Kale Salad with Hemp Seeds

Serves 2

1 bunch kale, chopped

1 garlic clove, chopped

1 scallion, chopped

1 avocado

2 tablespoons extra virgin olive oil

1 teaspoon sea salt

1 lemon, juiced

3 to 5 fresh sage leaves, minced (or 1 teaspoon dried)

1 apple, chopped

1 tablespoon hemp seeds

Chop or tear kale into bite-sized pieces and add it to a large salad bowl. Add the garlic, scallion, avocado, olive oil, sea salt, lemon juice, and sage to the bowl. Massage the contents until the kale is soft and wilted. Top with chopped apples and hemp seeds.

Suggested Side:  1 Cup of Chicken Bone Broth Soup (I use the bones from a leftover rotisserie chicken to make bone broth.)

Check out my new comprehensive Restore your Gut Health program.

And join me in my Facebook group where I share information, tips and recipes to help you live a happier, healthier life.

To your wellness,


How You Can Use Self-Belly Massage for Better Digestion and Stress Relief 

Massage is a powerful practice for improving circulation, removing unwanted toxins and calming the nervous system. The ancient Maya developed a type of massage specifically for the abdomen, other cultures utilize abdominal massage in their healing modalities also. 

The benefits of abdominal massage are the same as regular massage, though they offer additional benefits for the digestive system. Whenever I have a sore tummy, cramps, constipation or gas I rely on this technique to help relieve pain and get things moving in the right way. It’s incredibly easy to do and there are just a few principles to follow. 

  • Always move in clockwise circles 
  • Go slow and don’t apply too much pressure 
  • It should not be painful 
  • Using peppermint or lavender oil diluted in a bit of carrier oil is extra effective 
  • Lay down in a comfortable position in a quiet environment 
  • Move your hands in circles that go up close to the ribs and down to the pelvic bone 
  • It doesn’t have to take long, even 2 minutes is enough to have positive effects 

This form of massage ensures a full blood supply to the lower intestine and really stimulate movement and detoxification. This type of self massage helps with releasing gas and reducing bloating. 

I use this technique when I lay down in bed to sleep at night and it helps promote long term gastrointestinal health. It also helps to relax the vagus nerve and reduce stress. Stress is one of the worst culprits for poor digestive health so the more ways to decrease it the better. 

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Restore your Gut Health. In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora. 

And join me on my Facebook group where I share information, tips and recipes to help you live a happier, healthier life. 

To your wellness, 


3 Ways to Relieve Constipation

Constipation is one of those topics that is uncomfortable to talk about and it is uncomfortable for your gut. Yes, constipation is the pits, and it happens to everyone at some point. When you transition from a typical diet, the Standard American Diet (SAD) into a clean eating gut rejuvenating type diet, you might experience constipation. It’s fairly common because all of a sudden your body is getting food it’s not used to.

When constipation strikes try these natural remedies. Eventually your body and digestion will adjust to your new awesome eating style.

In the meantime…these three liquids to relieve constipation.

Lemon Water

Freshly squeezed lemon juice is great for relieving constipation. It’s rich in enzymes and highly acidic which can help stimulate your digestive system to move things along. Increasing the amount of water you drink is a well known constipation remedy, but adding lemon juice will make it extra effective.

Senna Tea

Senna is a powerful laxative herb and works exceptionally well for relieving short term constipation. It’s so effective that it’s often prescribed before colonoscopies and other procedures of that nature.

The active ingredient in senna is a compound called sennosides which irritates the intestinal lining so much that it forces contractions in the bowel. Like any laxative, you need to be careful to not depend on it because you don’t want your body to get too used to having an external aid. However for a short period taking senna to relieve constipation is totally fine.

Flax Tea

Flax is one of the best seeds for getting things moving in the bowels. It’s pretty useless whole, but once you grind it into a powder and mix it with water, magic happens. It’s important to consume only freshly ground flax because the oils are prone to quick oxidation meaning they easily go rancid.

The reason flax works so well for constipation is its high mucilage content. Mucilage is a slimy substance that helps to lubricate the colon and intestinal lining. Along with a good amount of fiber and omega-3 fatty acids, flax seeds are a wholesome alternative to commercial constipation supplements.

To make flax tea, grind 1 Tablespoon of flax seeds and mix with 1 Cup of warm (not hot) water. You can add lemon and honey to flavor and enjoy!

Add all ingredients to your blender and process until super smooth.

In summary, if you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive eight-week program Restore your Gut Health. In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.

Also join me on my Facebook group where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

To your wellness,



5 Days to a Healthier Gut

Learn how to take charge of your “tummy” health in my FREE 5-Day Gut Health Challenge.

Are you feeling tired, bloated, stressed, or maybe have weight gain/loss issues? 


Your health begins in your Gut. 

Did you know that your Gut is responsible for so many complex functions inside your body? And that if it’s not working at 100% it’s going to affect your entire #MOJO? 

I’ve been down that path. Having symptoms that make no sense, where I couldn’t make a connection. Suffering from low self-esteem, mood swings and acid reflux.

Your emotions go direclty to your stomach!

A very wise man once said all diseases start from the gut. So, let’s figure out what’s affecting the center. The foundation of your problem is not the problem, the problem is your attitude about it. 

No more symptoms that are slowing you down, transform your body into the fat burning, goal crushing machine it was always meant to be. 


The 5 DAY GUT HEALTH CHALLENGE will give you the necessary information you need to start taking the steps to a healthier and stronger gut. This is not a diet. This is a lifestyle overhaul where we discover what exactly is affecting your body and creating all the wacky symptoms you currently are suffering from.  

I will teach you the importance of taking care of your gut. Remember, improvement starts from the inside – out! 


See you on the inside!!!


8 Ways to Reduce Inflammation to Improve Gut Health

Maintaining a healthy digestive tract involves what you put into it…specifically what you are eating. If these foods you eat are inflammatory foods, they can cause havoc on your digestive tract.

Food allergies such as allergies to gluten, wheat, and dairy to name a few, contribute to inflammation in the digestive tract as well as other parts of the body. Food allergies are known to cause digestive health problems such as stomach bloating, nausea, diarrhea, constipation, flatulence, acid reflux (GERD), Irritable Bowel Syndrome (IBS), Crohn’s Disease, and ulcerative colitis.

Eight suggestions to reduce inflammation to improve your gut health.

  • Eating more foods that are ant-inflammatory.
  • Eating more cold water fish (salmon is a good choice and contains omega-3.) Avoid farm raised fish which contains pesticides and food coloring.
  • Adding more herbs such as ginger and turmeric to your meals.
  • Eating more raw foods (vegetables and fruits.)
  • Eating more whole grains such as brown rice, quinoa and buckwheat. Quinoa can be eaten for breakfast, lunch, or dinner.
  • Eating foods containing fiber.
  • Adding generous portions of dark green leafy vegetables to every meal.
  • Adding flax seeds or flax seed oil.

Many foods and herbs such as blueberries, green tea, turmeric, ginger, oregano, and garlic contain bioflavonoids and polyphenols that limit free-radical damage or toxins in your body.

Reduce or eliminate foods containing wheat, gluten, dairy, eggs, animal products, soy, and fried foods for a short period of time and see how you feel.  To avoid going into food withdrawal, gradually crowd these foods out of your diet by consuming more foods that are anti-inflammatory.

Avoid nightshade vegetables (tomatoes, potatoes, peppers, and eggplant) which contribute to inflammation.

Below are some recipes to try.


Vegetable Smoothie (makes one serving)

  • 1 cup spinach, kale, celery, and carrots
  • 1 scoop Vegan protein powder (Hemp, brown rice, and pea)  optional
  • 5 ice cubes
  • 12 oz cold water or non dairy milk
  • 1 slice lemon


Berry/Mango Protein Smoothie (makes one serving)

  • 1/2 cup frozen strawberries or any berry
  • 1/2 banana
  • 1/2 cup pineapple chunks
  • 12 oz mango or papaya
  • 1 scoop plant-based protein powder
  • 5 ice cubes

Pineapples, mangoes, and bananas are alkaline foods which can aid in reducing some of the acidity in your body.

Lunch or dinner

  • Brown rice or quinoa
  • Salmon with lemon-garlic seasoning
  • Organic mixed greens topped with your favorite berry, almonds or walnuts, and a raspberry vinaigrette dressing.

Instead of adding water to cook brown rice or quinoa, add an organic vegetable or chicken broth.


  • Raw carrots and celery with hummus
  • Kale chips or any veggie chips that are dehydrated



9 Reasons to Eat Fermented Foods

Hi! Happy September! This month I’d like to focus on gut health! You may have heard that all disease begins in the gut. And it’s really important to take care of your microbiome. After all, your gut is your second brain!

So, let’s talk fermented foods. What are fermented foods? 
You have probably heard of sauerkraut and kimchee. These are examples of fermented foods, but beware if you are buying these straight from the shelf at the supermarket. Store bought fermented foods often contain high amounts of salt. They also tend to be completely over processed and are also usually pasteurized, which means they have been prepared at high temperatures that kill all the goodness that properly fermented foods provide.

What you want to look for is raw fermented foods. An example of raw fermented foods is cultured vegetables that are left in airtight jars at room temperature for several days. Commonly, the vegetable used for this is cabbage, but you might also find it mixed with carrots or beets or radishes and other vegetables which can be used as ferments too. One of my favorites is red cabbage with beets!
Examples of traditionally fermented foods that naturally contain probiotics include: 

• Fermented drinks: Kefir, Kombucha
• Fermented vegetables: Sauerkraut, kimchee, and cucumbers. 
• Fermented soy: Miso, tempeh, and natto. 

Why eat fermented foods? 
When vegetables have been fermented, they become even more nutritious. The healthy enzymes which are present in the vegetables flourish when fermented, and create an environment that is full of probiotics, enzymes and minerals which are important for a healthy body. The probiotic good bacteria and enzymes in fermented foods help to populate our gut and intestines with lactobacilli which are really important for healthy digestion. 
They also help to eliminate toxins from our body, so eating them will allow your intestines to detox which is a really good thing! Raw, cultured vegetables are really potent in terms of helping your body to operate efficiently. When your body is working the way it should, then you will not only feel great, but you will look beautiful too. Eating fermented vegetables will also help with weight loss and lead to more energy, as well as balance out the pH levels of your body. 
When everything is working as it should, you will find your immunity is boosted from having a healthy gut and you will start to really feel cleaner. It is important to eat fermented foods regularly to really experience all the amazing health benefits that were mentioned above. 
The great thing is that they are easy to eat with just about anything. It is recommended to get into the habit of adding them to your salads or even just having them as a side to other dishes you eat. They are particularly good to eat paired with starches and proteins, as it will help you to digest these foods better. 

Nine reasons to eat fermented foods 
1. Fermented foods improve digestion. 
2. Fermented foods restore the proper balance of bacteria in the gut. These health ailments (lactose intolerance, gluten intolerance, constipation, irritable bowel syndrome, yeast infections, allergies, and asthma) have been linked to a lack of good bacteria in the gut. 
3. Raw, fermented foods are rich in enzymes. Your body needs enzymes to properly digest, absorb, and make full use of your food. As you age, your body’s supply of enzymes decreases. 
4. Fermenting food actually increases the vitamin content. 
5. Eating fermented food helps us to absorb the nutrients we’re consuming. You can ingest huge amounts of nutrients, but unless you actually absorb them, they’re useless to you. When you improve digestion, you improve absorption. 
6. Fermenting food helps to preserve it for longer periods of time. These fermented foods ie sauerkraut, pickles and salsa will keep for months. A suggestion: if you have a huge batch of produce in your garden that you don’t want to go to waste or know how to use up, ferment it! 
7. Fermenting food is inexpensive. There’s nothing fancy required for this hobby. And many of the foods required to make these recipes are very cheap. You can use inexpensive cabbage to make sauerkraut, or get yourself a kombucha scoby and with a little water, sweetener and tea, you have a health elixir. 
8. Fermenting food increases the flavor. 

9. Fermented foods help build immunity.
How to Incorporate More Fermented Foods Into Your Diet 
Drink fermented beverages. Kefir and kombucha are available at many health food stores. They’re also very easy to make at home. Serve food with pickles, sauerkraut, salsa, ketchup, kim chi, and other naturally fermented condiments. You can buy naturally fermented condiments at health food stores or make your own. Get creative and experiment! Try making your own kombucha, kefir ice cream, sourdough bread, and fermented coconut milk, Eat some Japanese natto with rice. 

How to Ferment Your Own Foods 
It’s easy to get started with fermentation. You just need some starter cultures and some mason jars. First, wash your hands with soap and water.
1. Start with a cabbage or cucumber. Discard outer wilted leaves. Shred the cabbage in the food processor or slice it into quarters then cut into thin ribbons. Add this mixture to a bowl and add kosher salt or pink sea salt. Start to massage the cabbage and salt with your hands. It’s good if there is some liquid that appears. You want the cabbage to become limp and watery.
2. Pack the mixture into a sterilized (dishwasher cleaned) jar, and press it down so that the cabbage is tightly packed and under the liquid. Leave some space at the top of the jar, as the cabbage mixture will expand. Cover the jar with a cloth and use a rubber band to keep the cloth down. Leave at room temperature for 3 to 10 days away from sunlight.
3. Check the cabbage everyday. Press down any cabbage that floats above the liquid. After 3 days, try cabbage. It is tastes okay then put the jar into the fridge. Or you can let it ferment a lot longer, one more week. You can start eating some of the fermented cabbage once you put the jar into the refrigerator and enjoy! 



How’s your gut?

Hi there!

I hope everyone had a great holiday! Now that the holidays are behind us, are you ready to begin the new year getting your health back on track?

I struggled with gut issues for years. I had gas, bloating, constipation, gastritis, food sensitivities, and acid reflux. I know those issues very well and I know how uncomfortable they are. I’ve felt bad on many occasions because of that. I couldn’t live a normal life.

Several million people suffer from digestive issues.

An estimated 15 million Americans have food allergies…whether they realize it or not (and most don’t).

Your gut health makes up 70% of your immune system; therefore, if your immune system is chronically compromised, it’s likely due to poor gut health.

You gut is referred to as your body’s second brain.

Poor gut health causes auto-immune diseases, hormonal imbalance, mental illness, diabetes, weight gain, skin issues and countless other problematic conditions.

Once you rebuild the health of your gut, you’ll look and feel like a brand new person.

So, I’ve created a program to share with you my secrets on what I did to relieve my acid reflux and get off meds completely. This program is intended to help you feel better and have a normal life again.

In 8 weeks, you’ll discover:

  •  Which foods serve your unique body
  •  How to rebuild your gut health from the inside out
  •  Melt away toxic pounds
  •  Detoxify your cells and reclaim the healthy body that’s rightfully yours
  •  Access an unlimited natural supply of energy
  •  And so much more

What you get in this program:

  • 4 bi-weekly, jam-packed eBooks overflowing with every piece of information you need to get the results your body craves—think of it as the ultimate go-to resource guide for your gut!
  • A mouthwatering Recipe Guide packed with over 59 chef-approved food and drink recipes to keep you nourished, satisfied and toxin-free!
  • 8-Weeks of suggested meals to make gut rebuilding easy as 1-2-3. for the entire 2-month period—yes, you heard that right—no need to plan for 8 weeks (go ahead and take a deep breath)! I made life easy for you.
  • 8 Shopping lists to make your trips to the supermarket 110% hassle-free!
  • Handouts with simple reminders for your gut health journey
  • A Food Diary so that you can reflect on how your meals make you feel and unleash your maximum potential!
  • Email support
  • Private Facebook group

Don’t spend another ounce of energy thinking about when or what to eat.

This program guarantees results AND takes the headache out of “What should I eat today?”

It’s time to get your energy, your gut, your body, and your life back. So take the first step.

Start feeling your best today. Glow from the inside out. Feel outstanding no matter how busy your life is because you deserve to feel incredible with every breath.

I promise you this:

You will not starve.

You will not be deprived.

I’m here to make sure you succeed! See you on the inside!



#guthealth #healthcoaching #nutrition #digestivehealth #cleanfoodblogger #glutensensitivities #glutenintolerance

What Exercise Has to do with Gut Health

Exercise isn’t all about the physical. It goes far beyond muscle tone and calories burned. Exercise affects your whole body, including your gut. Professional athletes show a much more diverse micro biome than their non-exercising counterparts of similar age and weight.

Moving your body helps stimulate the lymphatic system, the system that helps your body to remove toxins and maintain a healthy circulation. Other ways to stimulate the lymphatic system include massage and dry brushing, but exercise is highly effective and has other benefits like boosting mood and cardiovascular health.

Exercise helps gut flora by modulating it and increasing diversity. It helps with detoxification and increasing oxygen levels which can help boost energy, a common issue with anyone trying to repair their digestion. When the powerful mood boosting effects of exercise meet those of a healthy microbiome, something amazing happens. We take back our power and realize that feeling food is in our hands.

But let’s face it, when you’re suffering from digestive distress, it’s not exactly enticing to go to the gym or workout really hard. That’s fine because all that’s really needed is a brisk walk, a swim, just something to get your blood flowing and your heart rate up. The most important thing is just to move in a way that makes you happy and your gut will be happy too.

Add all ingredients to your blender and process until super smooth.

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Restore your Gut Health. In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.

Or join me on my Facebook page and/or my Facebook group where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

To your wellness,


How Probiotics Can Help You

There’s been so much talk of probiotics lately. There are now thousands of studies touting the benefits these little invisible bacteria have for human health. It’s quite profound, and might even seem too good to be true until you experience it yourself.

One of my client’s family has benefitted immensely since they started taking a high-quality probiotic supplement, and way beyond just digestive health. The benefits of probiotics are extensive and have helped her family in a multitude of ways.

One of the biggest changes for her was her hormones, probiotics have significantly helped to improve her mood and stabilize the ups and downs. They’ve helped her skin from breaking out all the time and her serotonin levels feel much more stable now.

Her partner had always suffered from digestive issues and chronic stomach aches. After a while on probiotics he started to have fewer complaints about a sore tummy after a meal.

For her children, probiotics have changed their ability to focus. They’re much calmer and better able to maintain concentration. What most people don’t know is there’s a strong link between brain health and gut health. If her kids had to take antibiotics she mad sure to load them up with extra probiotics to balance it out and protect their precious brains.

You don’t always have to take a supplement for probiotics because fermented foods when eaten daily are just as powerful. However, kids aren’t always keen on sauerkraut, kim chee, and kefir so try to get them to take a probiotic daily. A popular probiotic is called Garden of Life and the kids version is great too.

Incorporating fermented foods and probiotics really changed their lives for the better. Who would’ve thought the invisible world could have such a drastic positive effect!

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Restore your Gut Health. In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.

Or join me on my Facebook page or private Facebook group where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

To your health and happiness,


It’s Giveaway Time!!!

Happy Belated New Year Everyone!!  I hope you had a wonderful holiday season.  So, anyway, to start the new year off, I am having a giveaway.  When you follow my blog, your name will be entered into a drawing for Dr. Josh Axe’s book, Eat Dirt.  This book has tons of information on gut health!!  I just love Dr. Axe!  If your name is selected, I will sent the book to you!!! Sound good?!