In today's fast-paced world, it's all too easy to rush through meals without truly savoring the experience. Mindful eating offers a simple yet powerful way to reconnect with our food, fostering a deeper appreciation for the nourishment it provides and enhancing our overall well-being. By cultivating awareness during meals, we can transform the way we eat, finding joy and contentment in each bite. In this blog post, we'll explore the benefits of mindful eating and share six practical tips to help you embrace this mindful approach to your meals.

In our quest for better health, it's easy to get tangled up in a web of nutrition myths. These misconceptions can derail our wellness journeys, preventing us from reaching our optimal health. This is especially true for individuals facing unique health challenges, such as living with an ostomy or dealing with the symptoms of Breast Implant Illness (BII). Proper nutrition can play a pivotal role in managing these conditions and improving overall quality of life. This article aims to debunk some common nutrition myths, providing reliable, evidence-based nutrition information that can be particularly helpful for ostomates and those suffering from BII.

As the sun shines bright and the temperatures rise, summer is the perfect time to savor the vibrant flavors of seasonal produce. Whether you're an ostomate with specific dietary considerations or someone who values holistic nutrition, finding recipes that are both delicious and nourishing can be a delightful challenge. Fear not, for we've curated two delightful summer recipes that cater to a range of dietary needs and will tantalize your taste buds. Let's dive into these mouthwatering creations that are not only suitable for ostomates but also embrace the principles of holistic nutrition.

Superfoods are nature's nutritional powerhouses, packed with an abundance of vitamins, minerals, antioxidants, and other valuable compounds. I have included a recipe below using all 5 ingredients. So let’s explore the world of superfoods and how they can benefit individuals with an ostomy, as well as those suffering from Breast Implant Illness (BII) and those just wanting a healthier lifestyle. Discover how incorporating these nutrient-rich ingredients into your diet can support overall health, reduce inflammation, and promote healing. Get ready to embark on a flavorful and nourishing journey, unlocking the potential of these superfoods. YUM!

Hey there, fellow health enthusiasts! Today, let's dive into a fascinating topic that often goes unnoticed but plays a crucial role in our overall well-being: gut health. Our digestive system is home to trillions of microorganisms, and maintaining a healthy balance of these microbes is vital. Enter probiotics and fermented foods—two incredible allies in the quest for a happier gut. In this blog post, we'll explore the role of probiotics in gut health and discuss why incorporating fermented foods into your diet can be a game-changer. So, let's embark on this gut-friendly journey together!

Start your day right with a creamy and nutritious breakfast that's not only delicious but also supports your overall well-being. As a Holistic Nutritionist and ostomy advocate, I'm excited to share with you a simple and nourishing recipe: the Creamy Banana Oatmeal Bowl. In this blog post, we'll dive into the benefits of this ostomy-friendly breakfast and how it aligns with a holistic approach to nutrition.

Did you know that the gut microbiome plays a crucial role in reducing inflammation and communicating with the brain? That's right! The trillions of microorganisms in our intestine need to be fed with the right nutrients to keep our gut healthy. I recommend a diet full of fruits and vegetables, whole grains, and lean meats. But remember, everyone's body is different, so it's important to test what works for you.

I had this for dinner the other night and HAD to tell you about it. It is SO simple to make and had such great flavor to it! I am getting ready to go away on a girls trip, so I wanted to use up what I had in the fridge for vegetables. I even have the macro count for this at the bottom for those of you that count your macros :)

This recipe goes to my girl Lori Harder before she became an author, podcast host, speaker and founder of Drink Light pink. She was a personal trainer and created a cookbook which I use all the time. One of the main recipes I use are for these turkey bacon deviled eggs. I make them as an appetizer for special occasions and also have them handy for a quick breakfast or snack. They are so yummy! This is her exact recipe.

This one is a huge go to for me. It is easy to make and great to have on hand. You can throw some on a salad, into a wrap, into a baked sweet potato or have it on its own.

What you will need:

This past year I have really gotten into eating sourdough bread. Over the years we have all heard how bread is not good for us and when I started competing the break they recommended was Ezekiel bread which is sprouted bread. Well watch out Ezekiel because there are so many benefits to sourdough! Here they are:

There is nothing like a great burger but how to make a Turkey burger juicy and not dry? That is usually the hardest thing! However, I have a recipe I made for you! They are great on the grill or fried on a pan. I got a Ninja Foodi when we were in NYC so that we could still grill and it was so worth the money! I use it everyday!

This recipe goes to Nutrition in the Kitch! My girl Kelly found it and I have been making it ever since. I made a few adjustments to it and didn’t make the Cashew Cream Frosting which you can get from the link above. It is super moist and you can have more than just one piece for breakfast or one piece for a snack! Well, that’s what I do to fit into my macros. The details of calories/macro count is below too. Enjoy!

There is nothing like pancakes for breakfast! When I started learning about eating clean back 15+ years ago, I learned how important eating the right foods can really keep our bodies healthy. Even when I had cancer the Drs said I was the healthiest cancer patient they had. That said how do you make pancakes healthy because let’s face it they are life!

My friend Stacie Hassing is one of @therealfooddietitians 😊 !

I saw the recipe the other day for the baked apple cinnamon oatmeal and said oh I need this for an easy breakfast!

You won’t even know that you didn’t use noodles! It’s that good! I got this recipe back over the summer from following Jess King (one of the Peloton instructors) Instagram account. So I had to let you all know about it! I made this at least 1x a month and it is my lunch for a week. I hope you enjoy it as much as I do!

Alright friends! This Stuffed Mushroom Recipe is soooooo good and I got it from my friend Lori Harder and I just have to share it with you!

If you are struggling to find something to bring to Thanksgiving, these will make the perfect appetizer to bring a long and I know they will be a hit!

Here are the ingredients and the directions. But you can also find the recipe on her website Lori Harder’s Stuffed Mushrooms

This pasta... is OHH so good! You deff have to give it a try this week! It is sooo easy to make and takes less than 30 minutes!

I have talked about this a lot, and with my Ostomy, it is hard to eat too many leafy greens. So a great way to get the nutrients from them is to make a smoothie with them or juice them!

Here is a recipe that is delicious and full of vitamins and minerals. Plus you can run this through the juicer, or make it into a smoothie!

Make ahead and grab and go breakfast!
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Cinnamon Quinoa Breakfast Bowl
(Serves 2)