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Take the first step towards a healthier you with a free consultation. In this hour-long meeting, we’ll discuss my holistic health nutrition program and what it entails. We’ll also explore if our values and goals align, and how I can help you achieve optimal health. Let’s work together to create a personalized plan that fits your unique needs and goals. Schedule your free consultation today.

Chick-fil-a who?? Every chicken nugget brand available at the store contains additives, preservatives, seed oils, gums, and more. Even Applegate! (a brand I usually trust!) These ingredients are known to cause inflammation and disrupt gut microbe balance, potentially leading to allergies, disease, weight gain, acne, and various other health issues. That's why I set out to create a simple homemade recipe that you can feel confident serving to your family! Your List of Ingredients 3 skinless, boneless chicken breasts 2 eggs A pinch of dill ½ cup almond flour 1 teaspoon paprika ½ cup freshly grated grass-fed cheddar cheese ½ teaspoon dry mustard, or 1 tbsp mustard 1 teaspoon sea salt ½ teaspoon ground black pepper 2 tablespoons avocado oil (for searing) Step 1: Pulse all ingredients except oil in a food processor until smooth. Step 2: Form small chicken nugget-sized ovals and place on parchment paper. Freeze for at least 1 hour. Step 3: Bake or air fry at 400º, or sear on a pan with avocado oil until golden brown. *Note: Once frozen, you can keep these in a freezer bag or airtight container in the freezer up to 3 months and cook them upon consumption.

Elevate Your Breakfast: 20-minute Sweet Potato Avocado Toast Recipe Sweet Potato Avocado Toasts Ingredients 2 medium sweet potatoes (about 1 pound total) 1 tablespoon extra-virgin olive oil, plus extra for drizzling Unrefined Sea salt 2 avocados, thinly sliced 4 radishes, thinly sliced 2 tablespoons minced fresh chives Pinch crushed red pepper flakes 1/4 cup arugula sprouts Juice of 1 small lime Instructions Preheat the oven to 450 degrees F. Prepare sweet potatoes: Slice off the long sides of each sweet potato, creating planks. Toss them in a bowl with olive oil and a pinch of salt. Roast until tender, about 15 minutes, flipping halfway through. Place sweet potato toasts on plates. Top with avocado slices and a pinch of salt. Add radish slices, chives, red pepper flakes, and arugula sprouts. Drizzle lightly with olive oil and squeeze lime juice over the toasts. Serve immediately. *Optional: Try different toppings like pickled red onions, drizzle honey or balsamic glaze for a sweet and savory bite!

In this guide, we'll explore a holistic approach to gut health, focusing on the "5 R's" framework: Remove, Replace, Reinoculate, Repair, and Rebalance. Understanding these principles empowers you to cultivate a thriving microbiome, supporting not just digestion but your entire body. Remove - Purge the Culprits To kickstart your gut health journey, eliminate potentially inflammatory or irritating foods. Bid farewell to conventional gluten and dairy, and it's time to finally say goodbye to refined sugar. Yes, that includes alcohol! Replace - Nourish with Digestive Support Fill the gap with digestive supports your body may be lacking. Consider incorporating digestive enzymes or prebiotic-rich foods that foster healthy bacteria. Prebiotic foods like dandelion root, garlic, onions, mushrooms, and asparagus are excellent choices to feed and encourage the growth of beneficial gut microbes. Reinoculate - Embrace Probiotics Introduce quality probiotics and probiotic-rich foods into your diet. Opt for probiotic coconut yogurt apple cider vinegar (with the mother), and fermented vegetables such as sauerkraut and kimchi. These foods help populate your gut with beneficial bacteria, contributing to a balanced and diverse microbiome. Repair - Restore and Soothe Smooth and repair your gut with targeted nutrients. Consider incorporating purified aloe (great in smoothies), l-glutamine, omega-3 fatty acids, licorice root, collagen, and marshmallow root. These elements contribute to the restoration of the gut lining, promoting optimal function and integrity. Rebalance - Mind-Body Connection Recognize that a significant aspect of a healthy gut is reducing stress. Embrace activities that rebalance your mind and body, such as spending time in nature, engaging in physical activity, creating a calm home environment, and practicing mindfulness through yoga or meditation. These practices not only foster gut health but contribute to your overall well-being. Cultivating a healthy gut is a holistic journey that involves conscious choices in what you eat, how you support your gut lining, and managing stress. By following the "5 R's" framework - Remove, Replace, Reinoculate, Repair, and Rebalance - you empower yourself to build a foundation that radiates through every facet of your health.