Alicia Galvin MEd, RD, CLT, IFNCP

Can’t believe these two are already 1 month old! And the cheeks…..🥰🥰❤️❤️

🐟🌱 A pescatarian diet, which includes fish and seafood but excludes other types of meat, can offer several health benefits. Here are five notable advantages:

Heart Health:
The omega-3 fatty acids in fatty fish like salmon can improve heart health by lowering blood pressure, reducing inflammation, and improving cholesterol levels. ❤️🐟🚑

Lean Protein Source:
Seafood provides lean protein, essential for muscle function and repair, with lower saturated fat compared to red and processed meats, supporting heart health. 🦐💪💙

Nutrient Density:
Fish and seafood are nutrient-dense, offering vital vitamins and minerals such as vitamin D, B12, iodine, selenium, and zinc, benefiting bone health, immune function, and metabolism. 🌊🐠💊

Brain Health:
Omega-3 fatty acids in fish, particularly EPA and DHA, support brain health, contributing to cognitive function and potentially reducing the risk of age-related cognitive decline. 🧠🐟✨

Weight Management and Metabolic Health:
A pescatarian diet, with its emphasis on lean protein and nutrient-dense foods, can aid in weight management, as fish is generally lower in calories and saturated fat compared to many meat sources. It also supports overall metabolic health. 🤸‍♂️🍽️💖

It's important to note that individual nutritional needs vary, and factors such as the type of fish consumed, cooking methods, and overall dietary choices play a role in the health outcomes of a pescatarian diet. Additionally, considering the sustainability and environmental impact of seafood choices is crucial for making ethical and environmentally conscious decisions. 🌍🐟🍽️

As with any dietary approach, consulting with a healthcare professional or a registered dietitian can provide personalized guidance based on individual health goals, preferences, and potential dietary restrictions. 🩺👩‍🔬🥗

Indulge guilt-free with our Vegan and Gluten-Free Chocolate Avocado Mousse!

🍫🥑 This creamy, dreamy dessert is made with wholesome ingredients, including ripe avocados and a touch of sweetness from maple syrup.

Just blend, chill, garnish with fresh berries, and savor the goodness.

A healthier way to satisfy your sweet tooth! 😋🍓

Missing the cool weather, endless lakes, and beautiful mountains… end of summer trip to Idaho and Washington! ❤️

Every bite you take is a choice – a choice to fuel your body with vitality and healing, or a choice that inches you away from your well-being. 🥗🍏

Let the ingredients on your plate 🍽 be your allies, your medicine 💊, your daily commitment to health.

Happy 4th! Fun, sun, and family ❤️☺️

It’s so satisfying to plant, grow, and then start to harvest your own veggies! Currently: yellow squash, zucchini, carrots, tomatoes and green beans. 🥕

Good for the soul and good for the gut. Especially if you eat a little dirt to😁

Oh and it helps when you have the cutest little helper ❤️❤️

🌟🎉 Hey, it's the weekend!
Let's 🏃‍♀️ make the most of it by 🎁 doing something that our 🚀 future selves will thank us for.
Whether it's 🏋️‍♀️ working towards a personal goal, taking care of our 🌿 health, or spending quality time with 💕 loved ones, let's use this time to invest in ourselves and our future.
By being intentional with how we spend our weekends, we can create a better tomorrow and live our best lives.
So, let's get out there and 🚀 make it happen! 🎉🌟

Take care of your body and it will take care of you! 🙌 Here are some essential tips to maintain a healthy lifestyle: 🥗🏋️‍♀️💤🧘‍♀️🚫.

🥗🥩🥦 Eat a balanced and nutritious diet: A healthy diet includes plenty of fruits 🍓, vegetables 🥕, whole grains 🍞, lean proteins 🍗, and healthy fats 🥑. Avoid processed foods 🚫, excess sugar 🍬, and unhealthy fats 🍔.

🏋️‍♀️🏃‍♂️💪 Exercise regularly: Regular physical activity can help maintain a healthy weight, improve cardiovascular health ❤️, strengthen muscles 💪 and bones 🦴, and reduce the risk of chronic diseases.

💤😴 Get enough sleep: Aim for 7-8 hours of sleep per night to help your body recover and rejuvenate.

🧘‍♀️🌿 Manage stress: Chronic stress can have negative effects on your physical and mental health, so it's important to find ways to manage stress, such as meditation 🧘‍♂️, yoga 🧘‍♀️, or deep breathing exercises 🌬️.

🚫🚬🍺 Avoid smoking and excessive alcohol consumption: Smoking 🚬 and excessive alcohol consumption 🍺 can have serious negative effects on your health, so it's best to avoid them altogether or limit your consumption.

Keep them in mind and start feeling better today! 😊

🌱🥢 We don't necessarily need to eat tofu, but it can be a healthy addition to a balanced diet. Tofu is a great source of plant-based protein 🌿🍛 and essential nutrients, such as calcium, iron, and magnesium. It is also low in calories and fat, making it a good choice for those who are looking to manage their weight.

👥🍴 For individuals who follow a vegetarian or vegan diet, tofu can be a good source of protein and other nutrients that are typically found in animal products. Tofu is also a versatile ingredient that can be used in a variety of dishes, making it an easy way to add plant-based protein and other essential nutrients to meals.

🍴👌 While tofu is not necessary for a healthy diet, it can be a good choice for those who are looking for a plant-based protein source or who enjoy the taste and texture of tofu in their meals.

🍎🥦🥬🥕🍓🥑🥒🥗 = 💊🌟
Eating a healthy diet rich in whole, unprocessed foods like fruits, vegetables, whole grains, and lean proteins can be the "safest and most powerful form of medicine." These nutrient-dense foods provide the body with essential vitamins, minerals, and antioxidants that can improve immune function, lower inflammation, and prevent chronic diseases.

🍔🍟🍩🍭🍬🧁 = 💀🐌
In contrast, consuming a diet high in processed foods, saturated and trans fats, added sugars, and sodium can be the "slowest form of poison." These unhealthy foods lack the essential nutrients needed for optimal health and can increase inflammation, weaken immune function, and contribute to chronic diseases like obesity, type 2 diabetes, and heart disease.

Ann Wigmore's quote serves as a reminder that the food we choose to eat can either benefit our health or harm it over time. It highlights the importance of making healthy eating choices for overall well-being.

💁🏻‍♀️ Basically, these are short-chain fibers that our body does 🙅🏻‍♀️ not digest, and instead of being absorbed into your 🩸 bloodstream, they reach the far end of your intestine where most of your gut 🦠 bacteria reside.

Your gut bacteria then ferment or “eat” them, producing gases 💨 and causing digestive symptoms in some 🤦🏻‍♀️ people.

These fibers also draw 💦 liquid into your intestine which can cause 💩 diarrhea and bloating.

📌Foods high in FODMAPs include:

👉 Oligosaccharides: wheat, rye, 🧅 onions, 🧄 garlic, legumes (beans, lentils, chickpeas)
👉 Disaccharides: lactose-containing dairy products such as 🥛milk, yogurt, and 🧀 soft cheeses
👉 Monosaccharides: fructose-containing foods such as 🍯 honey, apples, pears, 🥭 mangoes, and agave syrup
👉 Polyols: sugar alcohols such as xylitol, sorbitol, mannitol, and isomalt, which are often found in 🍬 sugar-free gum, 🍭 candy, and other products.

💁🏻‍♀️ Ever wonder if there's a fish finger recipe 📚 that's budget-friendly 💰 and at the same time can wean even the fussiest of eaters? 🙇🏻‍♀️

👉 Well, won't make it any harder for you. Try adding this recipe to your meal plans now!

1. Mix together the breadcrumbs, almond meal, and a dash of salt in a medium-sized bowl.

2. Put the organic corn starch or arrowroot powder in a another bowl.

3. Milk and egg should be combined in a small bowl and whisked together with a fork.

4. Salt the fish nuggets and arrange them on a big plate.

5. Dip each chunk separately into the arrowroot powder, then into the egg mix and finally into the breadcrumbs. Press down firmly to ensure that each nugget has a thick coating of the breadcrumb mix.

6. Coat a large frypan with 1-2 tbsp coconut oil and set over medium heat.

7. Place the nuggets (as many as you can fit) into a single layer. Make sure that the nuggets are not touching each other and that there is enough room to turn them over.

8. Cook for approx 3-4 min on each side - or until golden brown.

9. Season with extra salt if necessary.

The 🩸blood-sugar balance will influence your hormonal balance, so 🙅🏻‍♀️ avoid foods such as 🍞 white-bread products, 🍩 pastries, 🍪 cookies, 🍰 cakes, 🍭 candy, 🥤sodas, 🧃 juices, jams/jellies, 🍚 white rice, and 🍝 pastas.

💁🏻‍♀️ You should also avoid highly processed foods that 🤦🏻‍♀️ have a lot of fillers, food colorings, and added preservatives — if you can’t 🤷🏻‍♀️ pronounce the ingredient or know what it is, 📌 put the product back on the shelf.

Happy birthday to this amazing, beautiful, sweet, funny, smart tiny human who is changed our lives forever in THE BEST way.

We love you sweet Deming and thank you for choosing us 😍😍🥰😘

✨

Still have holiday leftovers? if none, you can use this ideas for the upcoming holidays! 🥳

#2023

💁🏻‍♀️ The mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart 📊 shows how much of the daily needs can be covered by 300 grams of the food.

Overall, avocados 🥑 are rich in minerals. This fruit contains more Potassium, Manganese, and Zinc. Avocados contain four times more Zinc than bananas. On the other hand, the level of Sodium in bananas 🍌 is higher than in avocados

In the poll I posted 🙋🏻‍♀️ last week "which has more potassium" (gram for gram) 👉 avocados really have more potassium. You’d have to eat a whole medium avocado to get more 🚀 potassium than what’s in 1 banana.

And when you notice a victory, no matter how small, pause for 15-30 seconds and really feel it — don’t just rush right on to the next challenge.

Applaud yourself. Congratulate yourself. Take it in. 🥳

You may have a 🚀 long way to go, but just 👀 look how far you’ve come!

We had such a great time at family farm yesterday! Had a blast picking out our own fresh eggs 🥚 🍳

These guys really are into quality, sustainable farming. All their chickens and eggs are pasture-raised, with organic grain and soy free feed. Cows are grass fed AND grass finished (hard to come by), and they use regenerative farming practices to promote soil health and keep animals happy!

They are also the only farm to raise lectin-free chickens 🐓

They ship all over the US and deliver locally.

While commonly viewed 👀 as a vegetable, pumpkin is scientifically a fruit, as it contains seeds.

That said, it’s nutritionally 💁🏻‍♀️ more similar to vegetables than fruits.

Beyond its 😋 delicious taste, pumpkin is nutritious and linked to many health benefits.

What are you waiting for? add pumpkin to your meals! 🥳

Happy Halloween!!! 🎃 👻

If you are like us in this household, you’ve experienced at least 1 round of the cold virus, Covid and RSV in the past 3 months…. 😳🤧😷

So big shoutout to for making this gem of a lifesaver as a natural, safe option for kiddos! That… (wait for it)…….actually WORKS.

Honey, zinc, elderberry and ivy leaf extract. That’s it.

This momma thanks you for giving us a few more hours of sleep 😴🙌🏻🙏🏻

I mean… some days you just have to lay in a puddle of pumpkins 🎃 🍁

Have you tried adding Jicama to your diet? 🥣

🙋🏻‍♀️ I personally love jicama. It is a great source of prebiotic fibers that help feed the 🦠 good gut bacteria.

Jicama has a slightly 🍬 sweet taste. Can be roasted with 🧂salt, pepper and cumin for 🍟 jicama fries. Can use as a veggie for dipping in hummus or guacamole, added to 🥗 salads, roasted. You can even find them flattened in a “wrap” at grocery stores! 🛒

Just in case no one told you today... 🤗

Y’all ready for this????

Next round of our GI Dietitian’s Roadmap course is filled and and I can’t be more excited to teach and support the next class of fabulous nutrition professionals!!!!!

If you missed out this time, be sure to check out www.siboacademy.com and get on the waitlist. This is our 4th round and it sells out within days.

Seriously cannot wait for these pros to get to the next level in GI nutrition practice 🙌🏻🙌🏻🙌🏻

Interested in starting your own compost? Great! 🙌🏼🍃

Just make sure you’re 💁🏻‍♀️ choosing the right items. Also, it’s important to have a variety of both food scraps (greens), grass/twigs or leaves 🍂 (browns) and water 💦 to get the right ⚖️ balance of nutrients for your garden.

Fall garden planting complete! And seeds are already sprouting. 🌱

Carrots, zucchini, yellow squash, radishes, beans, cucumbers, and cabbage can all be planted late August into Sept in north Texas (zone 8).

Along with our home composting system. So easy to reuse kitchen scraps as nourishing fuel for the veggie garden 🙌🏻😀🥕🥒 we use the EPICA stainless steel compost bin for gathering the scraps because of the charcoal filter which completely removes any smells. For outside, the IM4000 Dual Chamber composter. Both have made it incredibly simple!

Fall garden planting complete! And seeds are already sprouting. 🌱

Carrots, zucchini, yellow squash, radishes, beans, cucumbers, and cabbage can all be planted late August into Sept in north Texas (zone 8).

Along with our home composting system. So easy to reuse kitchen scraps as nourishing fuel for the veggie garden 🙌🏻😀🥕🥒 we use the EPICA stainless steel compost bin for gathering the scraps because of the charcoal filter which completely removes any smells. For outside, the IM4000 Dual Chamber composter. Both have made it incredibly simple!