The people who know me best know what I’m like when it comes to breakfast. I like my go-to’s, which include eggs, gluten free toast, and chicken sausage. But when my nutrition coach asked me to lighten up on the grains and boost my morning fiber intake, I accepted the challenge. That’s how I came up with my simple berry breakfast for gut health: a not so guilty pleasure.
Ingredients & Directions
You’re gonna love this one, because it only requires 4 ingredients and it serves two!
2 Cups Organic Mixed Berries
1/4 Cup Organic cashews and walnuts (or nuts of choice)
2 TBSP Organic Chia Seeds
1/2 Cup Non-Dairy, No Sugar Added Yogurt
Place it all into a bowl, stir it up, then enjoy!
Note: I had mine alongside eggs and chicken sausage 😉 What will you have YOURS with?
There have been many times as a fitness instructor that I I had to dial back my training and teaching because of asthma. Having been born with it, the fact that I’ll have good days and bad days is simply a reality for me. But I’ve learned through my own research and experience that there are practices I can put into place to give myself the best breathing capacity possible. I know I’m not alone. So if you suffer from allergies or you’re also living the life on an asthmatic, you may also benefit from my lung power + immunity boosting regimen:
Oils, Herbs, & Bulb Veggies
There are a pluthera of herbs and oils that are not only help open up the airways, but also naturally kill and stave off bacteria.
Nettle Leaf – Stinging nettle is a natural antihistamine that contains vitamins that are beneficial to your body. It keeps allergens at bay and in my experience immediately opens the airways. They come in pill form as well as loose leaf, so you can brew your own tea.
Coconut oil – Coconut oil is a natural anti-fungal. It is great for use in baking at low temperatures and can be added in place of butter to toast, veggies, or your coffee (bulletproof style!). You can also simply grab a spoon and eat a small chunk or use it as a pre-toothpaste mouthwash.
Grapefruitseed extract – I use GFS extract almost as a cure-all. When I start to feel sick, I start taking doses around 2-3x a day. When I recommended it to my mom (who was skeptical at first), she called it a “miracle oil” that has helped in reducing her own ailments, as well as those of my nephews. Like coconut oil, GFS extract is an anti-fungal and can additionally be used for soaking produce.
Bulb vegetables – Bulb veggies include some kitchen staples, such as onions, garlic, and fennel. To put it simply, not only do they make everything in your meal taste better, but they are also antiviral. Add raw onions and fresh garlic to your meals whenever possible. Fennel is filled with vitamins, is a decongestant, and can help with digestion.
I’ve learned a lot about nutrition since becoming a group fitness instructor. Probably the biggest lesson has been the fact that everything you put in your body either helps you or harms you. Ouch. That was a harsh reality check. Most of us fill our bellies with things that are NOT quite good for us. If something you eat causes even mild bodily distress, such as bloating, breakouts, or sleepiness/lethargy, it’s probably doing some harm. Here are some common culprits:
Breads, pastas, and grains
Candy and other added sugars
Pro tip: Make it a point to start noticing how you feel after you eat or even the morning after. That will tell you what you should reduce or cut out entirely.
I recently consulted a nutrition coach who highly recommended adding supplements to my daily routine. Here’s what I take daily:
Greens Powder – I use Amazing Grass Green Superfood Alkalize and Detox
These supplements give me an energy boost, aide in digestion, and provide my body with the nutrients it needs to nourish me from the inside out. Quick note: these exact supplements may not have the same effect on you as they did on me. If you are thinking about adding supplements to your diet, consult your dietitian or nutrition coach to see what the best options are.
Yes. I Really Follow This Regimen!
This may seem like a lot, but these are practices I now implement almost every day. Do you have a regimen like this that you follow? Share it in the comments below! And if you have any questions about what I shared here, let me know.