Posts Tagged ‘avocado’

  1. Tahini Sauce

    June 26, 2016 by Heather



    Tahini Sauce
    A wonderful alternative to the typical pre-made dips full of cheap ingredients and chemicals that you might find at your July 4th gathering!
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    1. 1/2 cup tahini
    2. 1/4 cup water
    3. 3 tablespoons lemon juice - preferably fresh squeezed
    4. 2 Tbsp braggs aminos
    5. 2 Tbsp maple syrup
    6. 1-2 cloves fresh garlic, minced
    7. Himalayan salt and pepper (to your taste)
    8. pinch of cayenne (to your taste)
    1. In a bowl briskly whisk together the tahini and water until combined.
    2. It will look separated at first: just keep whisking!
    3. Add remaining ingredients and whisk until combined. Keeps in the fridge for up to a week. Delicious atop sautรฉed greens like kale or a whole grain side dish like quinoa. Also great for a dip for your July 4th parties!
    Fit With Fibro

  2. Heal the Gut

    October 12, 2015 by Heather


    One of the most important things we can do when we have Fibro is heal our gut!  Not enough attention is paid to this crucial piece of the puzzle!  80% of our immune system is in our gut.  When our gut is in distress we are at increased risk for colds, auto immune issues, other diseases, cancer etc.  When our gut is not working properly we lose our ability to digest and absorb nutrients which leads to food intolerances and further disease.   This is one of the reasons we get sick to begin with.  So in order to heal we need to first work on our guts.  I personally do this as a combination of food and supplementation.  Below I will outline what foods and supplements are helpful. As always, start one thing at a time so you know what’s working or what may not be working for YOU.  We are all individual and what works for one may not work for someone else.  Oh ya and bonus?!  Healing our guts can also help us lose weight!  Woot!  Why?  Because an unhealthy gut leads to inflammation.  Inflammation = weight gain. 


    Prebiotics are foods or supplements high in soluble fiber.  Foods high in prebiotics are: jicama, onions, garlic, asparagus, leeks, bananas, chicory root and artichokes.  If you don’t get enough of these foods you can always take a prebiotic supplement.  I love my Shakeology for both probiotics and prebiotics! 


    Your gut needs probiotics for a well-balanced microbiome.  Foods high in probiotics are: sauerkraut (the unpasteurized kind), kimchi, pickles (the unpasteurized kind), and coconut kefir.  Sauerkraut is like my new favorite thing!!  I also recommend taking a probiotic supplement because it’s hard to get enough from food alone.  Again, you could do Shakeology and I also recommend a refrigerated probiotic such as the one listed here.

    Anti-Inflammatory Foods

    Eating anti-inflammatory foods will help to soothe and heal your gut.  Some of these foods include: coconut (whole, oil, butter etc.), bone broth, turmeric, ginger, avocado, green leafy veggies, fatty fish, cruciferous veggies, berries, holy basil tea, green tea, atleast 80% dark chocolate (yes I said chocolate!!) and curry powder. 


    Along with the prebiotic and probiotic supplements listed above I recommend adding a digestive enzyme, l glutamine powder and quercetin to start.  But again, start one at a time to see what is working! 


    Healing the gut takes TIME and EFFORT!  But keep at it and you’ll be well on your way to feeling and looking better!! 

    Please let me know if you try any of the above and how it’s going!


    Peace & Love,





  3. Are you Snacking Healthy?

    June 3, 2015 by Heather

    Eat Your snacks!

    I often hear from my Fibro peeps that they have no energy.  When I ask what they are eating the usual response is something like, “well, I don’t eat much at all.”  Oh boy!  MY FRIENDS!!!  You would not expect a car to run without any fuel yes?!  The same holds true for your body.  You need to feed it in order for it to function!  That means meals and snacks!  I always get asked a lot of questions about nutrition, and the foods that I eat, so I wanted to give you a list of some healthy snack options to get you started!  Eating regularly will also help with weight loss!  YES!  Because if you don’t feed that body of yours it will think it’s starving and not let go of anything!  We don’t want that do we!? Being prepared is KEY when it comes to weight loss! When hunger strikes you want to have something nutritious to munch on so you don’t have to resort to fast food or junk food! 
    Tip: it’s best to have some protein with each snack for more staying power. For example, instead of just eating an apple, have a bit of almond butter with the apple. 
    Here are some healthy snacks for you!  Let me know how it goes! 
    • Hard boiled eggs
    • Apples
    • Almond butter
    • Hummus on brown rice pita
    • Pears
    • Carrots (or any veggies) and Hummus
    • Guacamole with veggies or brown rice pita
    • Cashews
    • Macadamia Nuts
    • Almonds
    • Walnuts
    • Pistachios
    • Shakeology (I have this every day!)
    • Bananas
    • Berries
    • Dark chocolate (as long as it’s more than 70% cacao…you’re welcome ;))
    • Organic edamame
    • Organic popcorn

    Please note: When I mention nuts I mean raw nuts.

    If you find these ideas helpful, please forward this to a friend =) 
    Peace & Love,

  4. Yay for dates!

    May 8, 2012 by Heather

    Today I’m feeling less nauseous. My pain levels are still high and I slept in a bit. I don’t think I’m giving my body the rest it needs but where to find the time? I have kept moving with Yoga and walks with the dog. My body definitely misses the strenuous workouts. I think I’m sweat deprived! But I’m having a knee issue on top of everything else so probably a good time to let it heal.
    So I’ve been really missing dates. I didn’t think we could have them but today I asked and we can! That made my day!! I was at Whole Foods today but didn’t grab them because I wasn’t sure. I may need to make a special trip tomorrow!
    Fruit again for breakfast. Bought some more today. I was down to slim pickins’. I had half a serving of Tropical Shakeology again for a snack with coconut milk and blueberries.

    Lunch was the rest of my pinto beans and rice and leftover veggies. The guide called for a salad but I didn’t want the veggies to go bad. I added a bit of avocado and some dressing.

    Dinner was sweet potato and red pepper bisque and roasted asparagus. The asparagus was so yummy! I used an orange pepper because that’s what I had.

    I’m actually enjoying the detox. I think it tastes yummy and it’s filling!

    Off to bed because I have another full day tomorrow!
    Be well!

  5. A Mom’s work….

    May 6, 2012 by Heather

    Yesterday my dog started getting sick. I had planned on getting to bed early and sleeping in. But I was hauling her crate upstairs at 11 p.m. and was up several times during the course of the night to clean up after her. And I was up earlier than I wanted because she was barking.
    My stomach was a bit off today. This is the first time since starting the Reset, which is great since it hasn’t been right since I had the parasite in October. I’m thinking I was stressed about Mia being sick because I didn’t eat anything I hadn’t already on the Reset. I also woke up with a stiff neck and the headache came back. My pain levels are still super high too. My yin yoga class helped a bit. The moon is doing funky stuff and it has been damp here so I think that is most of the issue.
    Tomorrow I start week 2, the detox phase. Oh and I lost a pound! Ya… I honestly wasn’t expecting to lose much in this process. I am, however, noticing less bloating which is fantastic. I think I’ve been bloated since October!
    This morning was my last day of oatmeal for two weeks. Oy….

    For lunch I had a big salad. I didn’t get to eat my snack because I was at yoga during that time. Bummer because this was the last day I could have my apple with almond butter. Oh how I love almond butter!

    For dinner I had leftover roasted veggies from last night over brown rice, baked tempeh, and the avocado I forgot at lunch.

    Sucking down more water now and headed to bed.

    Be well!