Supplement Recommendations Archives | Food Confidence

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Supplement Recommendations

Supplements for Kids and Teens

My Top Five Supplements for Kids & Teens

October 2, 2020

I often get asked about supplements for kids and teens and…

Medicinal Mushrooms: Why They Should Be a Part of Your Diet

March 19, 2020

Medicinal mushrooms are having a moment. If you haven’t noticed,…

Pre & Peri Menopause: Love Yourself Through It

December 13, 2019

Thank you to Pure Encapsulations® for sponsoring this post Hot…

Back to School Self-Care

October 17, 2019

This post is part of my ongoing partnership with Pure Encapsulations® Confession:…

The Daily Dozen: 12 Things I Do & Eat (almost) Every Day For Gut Health

September 5, 2019

Last summer I wrote a post called The Daily Dozen: 12 Foods…

Gluten-Free Summer Pesto Zoodles

May 23, 2019

If you’re following a gluten-free diet, you might be lacking…

5 Steps to a Better Night's Sleep

5 Steps to a Better Night’s Sleep

January 4, 2019

Thank you to Pure Encapsulations for sponsoring this post on…

Gut Support for a Gluten Allergy or Intolerance

May 16, 2018

There’s about 15 million people with food allergies in the…

Magnesium 101, everything you need to know!

Magnesium 101

March 2, 2016

What do pumpkin seeds, leafy greens and avocado have in common? Magnesium! Magnesium…

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Think you have to eat next to nothing to lose weig

Think you have to eat next to nothing to lose weight, reset your hunger cues, improve digestion, decrease joint pain, sleep better and feel amazing in your body? 🧐 Think again!! Here’s a sample day of eats during my Nourish 21 program. Enjoy delicious, nutritious and satisfying food … all day long 😋 ⭐️ Early bird pricing! Learn more here ⬇️⬇️
foodconfidence.com/nourish21 ⭐️ Link is my bio! We start next weekend! 🎉

Ever wonder why you feel bloated after a green smo

Ever wonder why you feel bloated after a green smoothie or that healthy kale salad? 🥗 There’s a few reasons this could be happening. Among them is the health of your gut. That’s right, even the healthiest foods on the planet (like those greens!) can cause problems if your gut lining is compromised. While it may be tempting to "treat" this with a probiotic, getting to the root cause is a better path. The first place to look is your diet. And by diet I mean, what you’re regularly exposing your gut to. This is where organic food comes in. The chemicals we take in through food contribute greatly to our gut health. One of the more controversial of these is glyphosate, a chemical found in the herbicide Roundup. How does glyphosate affect your gut? It's now understood that glyphosate impacts our gut microbiome. And while humans aren't affected by its mechanism of action, our gut bacteria are. And over time, this gut "dysbiosis" can cause disease - and may be why the fiber in your green smoothie is causing painful bloating and gas. Many people think organic food is more expensive than chemically grown food - but it’s all in how you look at it. ⭐️ A 9 oz bag of Doritos is $3.99 at Target. This food offers you absolutely nothing in terms of nutrients. And by nothing, I really mean nothing 😉 ⭐️ The national average cost of a 2lb bag of organic apples is $3.76. That bag of apples is chock full of fiber, phytonutrients, vitamins and minerals. Apples are not only linked to improved gut health, they also reduce your risk of stroke, high blood pressure, diabetes, heart disease, obesity, and some cancers 🍎 The question really is, what do you want to spend your money on? You can also use the “dirty dozen” and “clean 15” food lists created by the @environmentalworkinggroup when grocery shopping. During my Nourish 21 program we focus a TON on eating fresh produce, fiber, and nutrient-rich foods. These lists come in handy when determining what’s available near you and what’s in your budget. ➡️ Link to learn more about Nourish 21 is in my bio! 💛

Find peace in an open heart 💛 …also nature, t

Find peace in an open heart 💛
…also nature, the moon, that song, the ocean, puppies and whatever else brings you joy ✨

Decisions, decisions 🤔 Which would you choose?

Decisions, decisions 🤔 Which would you choose? They are all tasty, but I think the broccoli farro salad is my favorite! The broccoli 🥦 is sautéed with garlic so it’s super flavorful and I love the texture of the farro 😋 Made these grain salads in my Nourish Every Day cooking class this weekend. So fun & love having these salads to choose from next week! Total #mealprep win 👍 Want to learn more about Nourish Every Day? The link is in my bio 🙏

Who else loves a no-bake dessert? These Mini Wil

Who else loves a no-bake dessert? These Mini Wild Blueberry Cream Pies are decadent & creamy with a ton of refreshing, fruity flavor. They are super easy to make, using homemade whipped cream folded into Mascarpone cheese and Greek yogurt. The combination is divine, not to mention nutrient-rich! You get a little protein from the Greek yogurt and of course the antioxidant goodness of the Wild Blueberries. It’s also low in refined sugar. I only used 2 tablespoons of confectioner’s sugar in the entire recipe! Another great aspect of this recipe is the simple 3 ingredient no-bake crust, which also happens to be #glutenfree. ⭐️ Want to make it? ⭐️ Here’s how ⬇️⬇️ Mini Wild Blueberry Cream Pies For the Crust:
1 cup Medjool dates
1 cup chopped walnuts
½ cup fresh rolled oats
1/8 tsp sea salt
For the Filling:
2 cups frozen Wild Blueberries
1 cup whipping cream
2 teaspoons vanilla extract, divided
2 Tbsp Confectioner’s sugar
8 oz Mascarpone cheese
8 oz Greek Yogurt
1/8 tsp sea salt
Place cupcake liners into a 12-count cupcake tin. Set aside. Using your food processor, combine the dates, walnuts, oats and salt and process until a coarse sand-like texture forms. You should be able to squeeze the mixture in your hand and have it stick together. Once ready, place about one tablespoon of crust mixture into the bottom of each cupcake liner and flatten out with your fingers so it covers the bottom like a crust (it should be well packed). Set aside. Using a hand or stand mixer, make the filling by first whipping the cream. Once small peaks form, add the confectioner’s sugar and 1 tsp. vanilla and whip again on low until combined. Remove cream from the mixer bowl and set aside. To the bowl add the mascarpone cheese, Greek yogurt, and 1 tsp. vanilla. Whip until well combined. Once well combined, fold in the whipped cream and the frozen Wild Blueberries using a silicone spatula working from the bottom of the bowl and combine well. Scoop out enough filling to fill each cupcake tin. Place in freezer until ready to eat, allowing 10-15 minutes to thaw. Store leftover pies in the freezer.

Zinc isn’t just for warding off a cold. 🤧 Whi

Zinc isn’t just for warding off a cold. 🤧 While it does play a big role in immunity, it’s also needed for many other important functions in your body… ✅ Helps DNA find & repair damaged cells
✅ Decreases inflammation & oxidative stress
✅ Keeps the metabolism humming
✅ Helps with wound healing
✅ Needed for sense of taste & smell Zinc is present in every cell of your body and it’s a nutrient we don’t make, so it’s super important that you get it from food or supplements. If you don’t get enough zinc, you could experience decreased immunity, impaired wound healing, thinning hair, dry skin, and fertility issues. 😳 I recommend you get your zinc from food first! While some of the better sources of zinc are found in meat and dairy, you can get plenty of zinc from plants. For example, 1 oz of hemp seeds contains 26% of your daily requirement of zinc! Throw some hemp in your oatmeal or green smoothie for a zinc boost! Here are a few more foods that are rich in zinc:
🌱Hemp Seeds
🌱Tofu
🌱Oatmeal
🌱Lentils
🌱Wild Rice
🌱Squash and Pumpkin Seeds
🌱Quinoa
🌱Shiitake Mushrooms
🌱Black Beans
🌱Green Peas 📌 Save this post to refer to later or share with a friend. And for more personalized recommendations, schedule a strategy session with me (link in bio!) 😉

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