Many of my clients cannot tolerate gluten or yeast, so it has been my quest for some time to find a simple homemade gluten-free, yeast-free bread alternative. After doing a Google search, I came across this buckwheat bread recipe and made it myself. It tasted fine, but was on the dry side. Also, the bread was dense. I did the math, and a very small slice was ~130 calories, which may be appropriate for someone with high-calorie needs like an athlete or growing child/teen, but I wanted an alternative that was more moist and not quite as calorie-dense, so I embarked on a recipe experiment. Instead of adding 1/4 cup (4 Tablespoons) of olive oil that the original recipe called for, I cut back to 1 Tablespoon oil and replaced the other remaining 3 Tablespoons oil with canned pumpkin in one loaf and unsweetened applesauce in the other loaf. I was pleasantly surprised, and am excited to share my concoction with you!
Sometimes it's difficult to get in enough vegetables, especially if you live a fast-paced lifestyle and always seem to be on the go. There's no denying that most vegetables aren't portable-friendly, green veggies in particular. However, there is an easy way to "get your green on" without having to sit down with a fork and knife and eat a salad or a plate of kale!
Whole food smoothies are an excellent way to meet your veggie quota so you can get in enough antioxidants, vitamins, minerals, fiber, and water easily - no utensils required! In honor of St. Patty's Day, I crafted a delicious green smoothie concoction just for you so you can drink and be merry without the alcohol (beer, wine, and spirits are detrimental to good gut health). Each recipe provides 2 servings of veggies, but a bonus is that it doesn't taste like V8 juice. It naturally has a pleasant sweet/tart flavor and is very refreshing!
By now, you've probably read many articles on gut microflora and understand how important it is to your overall health - including immunity, digestion, mood, and even your ability to absorb key nutrients from the food you eat! Before I delve into the "meat" of this blog post, I first want to explain a bit of background information, so you can better understand how your gut microflora impacts you on an everyday basis.
Trillions of bacteria and other microorganisms live inside of and on the surface of your body. The most concentrated area in your body that houses these microscopic creatures is your colon, or large intestine. Some of these microorganisms promote health and actively protect you against pathogens that lead to illness. These beneficial critters are known as probiotics, which literally means "for life". An overarching goal with digestive health is to have more health-promoting probiotics and fewer pathogenic microorganisms, including parasites, overgrowth of Candida (a yeast), E. coli, and other harmful bacteria.
The goal of this series is to consider different food-related culprits to IBS symptoms, not to create food fear and food restriction. Before undergoing dietary changes, please work with a nutrition professional to ensure you are meeting your body’s nutritional needs in a healthy manner.
In my last post, I talked about how eating too much protein can lead to GI issues. Well, there's another reason why high-protein diets can cause stomach distress: insufficient carbohydrate and fiber intake. Quite often, high-protein diets emphasize carbohydrate restriction, which naturally makes it difficult to meet fiber needs, since fiber is from carbohydrates.
I am a credentialed Registered Dietitian Nutritionist, Certified Intuitive Eating Counselor, Jesus lover, and I am passionate about helping people achieve a healthy, balanced body, mind, and spirit! In my spare time, I enjoy running, walking/playing with my two hound dogs, experimenting in the kitchen, spending time with God, and being with my husband and friends!