Good Gut Dietitian

Happy Friday! So excited to share my NEW BLOG, where you can get a lot more information. Check out today's blog on "Healthy Bowel Movements & Weight Loss". Let me know your thoughts or what you want to see in future blog posts.

Are Healthy Bowel Movements Important for Weight Loss? Learn about the connection between healthy bowel movements and weight loss. The types of bowel movements, constipation relief, and ways to lose weight.

💩Wondering if your trips to the throne have any connection to helping you lose weight? 🚽

Swipe to learn what your bowel movements mean for your gut health and weight loss journey! 🌿💚

Be sure to check out the full blog article through the link in the bio 🔗

Ready to take charge of your health? Join our WOW (Winning Over Weight) waitlist from the link in the bio!

 














 

Why Is Gut Health So Important?
Read the full post @ goodgutblogs

Boost your wellness with chia seeds! 🌱 These tiny powerhouses are packed with fiber, protein, and omega-3 fatty acids, promoting heart health, aiding digestion, and keeping you full longer. Add them to smoothies, salads, or try our delicious Strawberry Chia Pudding recipe for a nutritious treat! 🍓✨

Strawberry Chia Pudding Recipe:

Ingredients:

• 1 cup almond milk (or any milk of your choice)

• 1/2 cup fresh strawberries (plus extra for topping)

• 1/4 cup chia seeds

• 1-2 tablespoons honey or maple syrup (optional, for sweetness)

• 1/2 teaspoon vanilla extract

Instructions:

🍓Mix the Ingredients: Pour the milk into a bowl or jar. Add chia seeds, honey/maple syrup, and vanilla extract. Stir well to combine.

🍓Let it Set: Cover the bowl or jar and refrigerate for at least 2 hours, or overnight. The chia seeds will absorb the liquid and form a pudding-like consistency.

🍓Serve: Give the pudding a good stir before serving. Top with fresh strawberries or your favorite toppings like nuts, granola, or coconut flakes.

Enjoy your healthy and delicious Strawberry Chia Pudding! 🍓🥄
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🌟 Health Benefits of a Good Gut Microbiome! 🌟

Your gut is more than just a digestion machine—it's a powerhouse for your overall well-being. 🦠💪 Here are some incredible benefits of maintaining a healthy gut microbiome:

Reduces Gas, Bloating, Diarrhea: Say goodbye to digestive discomfort!

Relieves Constipation: Keeps things moving smoothly. 🚽

Helps with Weight Loss: Boosts GLP-1 production to aid in shedding those extra pounds. 🏃‍♀️

Boosts Energy Levels: Feel more energized and vibrant throughout the day. ⚡

Helps with Your Mood: A happy gut means a happy mind. 😊

Improves Satiety: Helps you feel fuller longer and manage cravings better. 🍽️

Improves Immune Health & Allergies: Strengthen your immune system and reduce allergy symptoms. 🛡️

Stimulates Insulin Secretion: Better blood sugar control for overall health. 🍭

Invest in your gut health and experience these amazing benefits. Remember, a healthy gut is key to a healthier, happier you! 🌸💚

Follow for more tips on nurturing your gut microbiome.

🌱✨ Did you know that your gut health can significantly impact your mood? Our gut is home to trillions of bacteria that play a crucial role in our overall well-being. 🧠💚

When we eat a balanced diet rich in fiber, fruits, and veggies, we feed our gut's good bacteria, which in turn can help boost our mood and mental health. On the other hand, processed foods and excessive sugar can disrupt this balance, leading to negative feelings and stress. 🥗🍎

Let's take care of our gut to nurture our minds. Start today with a colorful, nutrient-packed meal and feel the difference! 🌈💪

"🔥 Get ready to turn up the heat this summer with a twist on grilling! 🍍🍉 Grilling fruits isn't just delicious, it's a flavor explosion! 🌟 From caramelized pineapples to juicy watermelon skewers, let's bring some fruity vibes to the BBQ! 🍍🔥 Who's ready to elevate their grilling game? 🍉🔥
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It's time to ditch dieting and think beyond calories.
Join me for Free Masterclass to Unlock the Gut Weight Connection!
Link in Bio!

🍒Time to Spring Clean Your Pantry!!

Spring cleaning your pantry is like a culinary adventure!

🍴 Start by tossing out those forgotten cans hiding in the back like elusive treasure, waving goodbye to expired spices with a dramatic flair.

✨️Next, organize like a pantry wizard, arranging ingredients by category with the precision of a master chef.
🍽As you scrub shelves and wipe away dust, envision the culinary delights awaiting in your refreshed pantry - a canvas for culinary creations!

💃💃And don't forget to dance to your favorite tunes as you work; after all, cleaning is more fun with a soundtrack! 🎶✨

✨️✨️It's high time that we think beyond Weight Loss!

Weight Loss without fixing the root cause is not long term🎯

Let's think beyond Weight loss.

"🌟 Shed pounds, but most importantly, shed your worries! 🎉 It's not just about losing weight; it’s about fixing the root cause and feeling amazing from the inside out. Join us on a journey where transformation is more than skin deep! 💪

Join the Waitlist Now...
https://good-gut-dietitian.ck.page/c3d24697b7

Ready to give your health and meals a supercharged makeover? 💥

Swipe for 5 superfoods for your health and discover not just the "what" but the "how" of integrating these nutrient-dense powerhouses into your daily diet.

🥑 Avocado: The creamy texture and rich flavor make it a favorite, but did you know it's packed with heart-healthy fats, fiber, and essential vitamins? Whether spread on toast, diced in salads or blended into your morning smoothie, avocados are a versatile option. 💚

🌾 Quinoa: This isn't your average grain! Quinoa is a complete protein, offering all nine essential amino acids, plus a hefty dose of fiber and minerals. Swap it in place of rice for a nutritious twist, or let it star in your salads and veggie burgers. 🌟

💙 Blueberries: Small but mighty, blueberries are loaded with antioxidants, supporting your heart and providing protection against oxidative stress. Top them on your oatmeal, blend them into smoothies, or enjoy them by the handful for a sweet, health-boosting snack.

🍹Chia Seeds These Tiny superheroes are overflowing with fiber, healthy fats, and minerals. Whether you are adding them to your smoothies or making chia puddings, or you can add them in water and drink as is, just don't forget to soak them before using. 🍃

🍠 Ginger: Known for its medicinal properties, ginger can kick inflammation to the curb and help soothe your stomach. Grate it into your tea, soups, or stir-fries for that extra zing and health benefits. 🧡

Embracing these superfoods can lead to a healthier lifestyle, packed with delicious and nutritious choices. Start exploring and adding these wonders to your meals, you'll be sure to notice a difference!🌟🍽️

🛒✨ Your journey to a healthier lifestyle begins even before you step foot inside the store.

From meal planning to making conscious food choices, every decision counts towards your nutrition goals.

Swipe left to unlock our essential tips for transforming your grocery shopping into a strategic mission for health and wellness.

Whether it’s choosing whole foods over processed options, understanding nutrition labels, or supporting local produce, we’ve got you covered.

Let’s make every grocery trip a stepping stone to a healthier you! 📝🍏🥦🌾

Remember, smart shopping is not just about what you buy, but how you buy it. Ready to shop smarter, not harder?

Looking to avoid dairy? 🥛 Making the switch from dairy to plant-based milk can be rough but when it tastes this good, it’s easy!

Here are some benefits of plant-based milks and how to make them:

Almond milk:
Contains just 60 calories per cup versus the 100-150 calories in dairy milk, and is naturally low in sugar.

Soy milk:
An excellent source of plant-based protein, with 7 grams per cup.

Oat milk:
Great for those with nut allergies and has a creamy texture.

Rice milk:
Also excellent for those with nut allergies and looking for lighter-style milk.

These milks are so simple to make and can be stored in your refrigerator for up to 3-5 days.

We are giving you a few easy recipes to make your own plant-based milks at home - DM us if you have any questions!

Tell me which one is new for you -->

Navigating the world of nutrition can be tricky!

Then add in all of the nutrition trends and diets, information can quickly become conflicting and lead to overwhelm! 😭

We’re debunking 5 common nutrition myths that you may hear on the regular 👉

🍞 Carbohydrates cause weight gain...❌

🥗 A vegetarian diet doesn’t have enough protein...❌

🌱 Juicing or cleansing is required for your body to detox...❌

🍇 Snacking is unhealthy...❌

❄️ Frozen produce isn’t as healthy as fresh produce...❌

Swipe to read through to learn the facts vs the myths we hear all too frequently!

If you’re looking for more support in your nutrition efforts, let’s connect now, drop a comment “work” to get started.

simplemeals

Homemade or store-bought? 🤔

I'll be the first to say both actually as sometimes the convenience of store-bought can help us eat more vegetables and leafy greens even if we don't have time to prep dressings from scratch.

But...

Here are some reason why, when you can, you should opt into making DIY dressings:

1️⃣ Freshness: Homemade dressings are packed with flavor & nutrients, thanks to using fresh, unprocessed ingredients. Bye-bye, additives!👋

2️⃣ Control: Customize your dressing to fit your dietary preferences & needs, whether it's low-sodium, vegan, or allergy-friendly. You're the boss!👩‍🍳👨‍🍳

3️⃣ Health: Ditch the hidden sugars, unhealthy fats, & preservatives in store-bought options, and embrace the wholesome goodness of your own creations. 🥑🍋

4️⃣ Variety: Tired of the same old flavors? Experiment with herbs, spices, vinegars, and oils for endless delicious possibilities. 🌱🌶️

Swipe 👉 for some delicious 😋 simple options.

PRO TIP👩‍🍳: 4x these recipes to have dressing on-the-ready all week long. Enjoy with simple roasted vegetables, grilled proteins, and salads.

Ever wondered what the difference is with different types of tofu? Silken, Firm, Extra-Firm. 🤔

Tofu is made from soybeans, water, and a coagulant, and it can be prepared in many different ways depending on the type of tofu used.

Tofu offers an excellent source of protein, calcium, magnesium, and iron while also providing an interesting texture and flavor profile when cooked properly. 😋

💡 Pro tips: The more water you press out of it, the firmer it gets. If you freeze tofu, then defrost before cooking, it will have the texture of meat!

Swipe to learn more about the different types of tofu available and their best uses in cooking. 👩‍🍳

Which tofu do you use the most? 👇🏽Tell me in comments below 💕

The farmers 👩‍🌾 market stalls are bursting with a variety of colors, textures, and flavors, many of which are unique and not commonly found in your average grocery store.

Here are some unique finds and how you can incorporate them into your meals.

Swipe to learn how to use each find. Whether you’re roasting, blending, or sautéing, each ingredient offers a fresh twist to your recipes.

Happy cooking and exploring! 🍴✨

We’re diving into how our bodies deal with that glass of wine, beer, or cocktail! 🍺🍸

Ever wonder what happens after your first sip? Let’s break it down.

1️⃣ First Stop, Stomach: When you drink, about 20% of the alcohol says ‘hi’ to your bloodstream right from your stomach.

2️⃣ Next it stops in the small intestine where the remaining 80% of alcohol gets absorbed.

3️⃣ Next up, your liver processes most of the alcohol.

💡 Did you know? 💡

Alcohol may cause a slight rise in blood sugar levels when initially ingested, but the overall effect of alcohol is a drop in blood sugar. Eating can help to maintain blood sugar levels.

Carbohydrate-rich drinks, like beer, may initially cause a spike, but will likely be followed by a drop in blood sugar.

Knowledge is key to enjoying responsibly. 🥂💡

Hi, I am Shivani, good gut dietitian , I help women beat belly bloat, belly fat, body aches and pain, brain fog by balancing gut and hormones.

Being on the move doesn’t mean off track! Here are our go-to snacks for staying fueled and focused, no matter where the day takes you. 🚶‍♂️🍏

🍓Fruit & Nut Butter
Choose any fruit of your choice with nut butter for an additional protein!

🥒 Hummus & Veggie Sticks
We love cutting up carrots, cucumbers, and bell peppers. Place the veggies and hummus in a to go container or zip lock and you’re set!

🌱 Edamame
Sprinkle your cup of edamame with sea salt, and you’re good to go...it’s really that simple!

🥑🍞 Rice Cakes with Avocado or Peanut Butter
Top a rice cake with avocado or nut butter, and enjoy the flavorful crunch!

These snacks are designed to be both nutritious and convenient, providing you with the energy you need to power through your busy days.

Feel free to mix and match ingredients based on your preferences and dietary needs!

🌿 Attention new mothers! 🌸

During the postpartum period, prioritizing your health is crucial for your well-being and recovery. 🤱 Proper nutrition plays a vital role in supporting your body after childbirth, maintaining energy levels, and aiding in breastfeeding if you choose to do so.

🍽️ As a Good Gut Dietitian, I’ve dedicated over 20 years to empowering women to embrace health, vitality, and a life free of troublesome symptoms and I understand the unique needs of new mothers. I specialize in helping women like you overcome belly bloat, belly fat, body aches, and brain fog by focusing on balancing gut health and hormones.

✨ If you are ready to reclaim your vitality and feel your best after childbirth?

Comment “gut” below to receive a FREE 3-day gut reset meal plan. 🍏

And if you’re interested in personalized support to address your postpartum concerns, simply message me “ready” to get started on your journey to optimal health!

💪 Let’s thrive together! 🌟

We’re celebrating National Nutrition Month (March) by sharing these tips you can start implementing throughout the month to nourish your body!

- Swap refined grains for whole grains. 🌾

Whole grains are packed with nutrients including vitamins, minerals, and fiber. This can help aid in satiety, blood sugar control, and digestive health.
Example: Choose brown rice over white rice

- Snack on nuts or seeds instead of chips or processed snacks.

Nuts are a great snack as they are packed with healthy fats. Pair them with some yogurt and a piece of fruit.

- Add a serving of vegetables to every dinner. 🥬🍆🥒🫑

Adding a serving of vegetables to each dinner will increase the amount of fiber you consume, as well as certain vitamins and minerals.

These habits will nourish your body and promote longevity 👏

Comment “health” to get 3 day free gut reset meal plan now 🤩

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Where do you get your protein? 🤔

For those who follow a plant-based diet, this is probably the number one question they get asked.

That’s because most people associate protein with animal foods only. But did you know there are plenty of plant-based sources too? 🌱

If you’re a plant-based athlete, you’ll need to pay more attention to your protein intake to make sure you meet your goals but it is possible to meet your needs with plants and thrive.

Swipe to see our 10 favorite plant sources of protein 🙌

Tell me your favorite source of protein in comments below and get my free 3-day gut rest meal plan now!

Make sure to read the full caption. Details about consumption mentioned below 👇🏼

Elderberries, a small, dark purple gem! 💜

Let’s talk about why elderberry deserves to be a staple in your kitchen.

✨ Rich in vitamins and minerals that contribute to overall well-being.

✨ A great source of vitamin C, which is known for its immune-boosting properties.

✨ Additionally, elderberries contain vitamin A, potassium, and various antioxidants that play a crucial role in supporting a healthy body.

Elderberries have gained a reputation for their immune-boosting capabilities. 👊

The antioxidants present in elderberries, such as flavonoids, may help protect cells from damage and support the immune system.

In conclusion, elderberries are not just a trendy superfood; they are a delicious and nutritious addition to your kitchen. From immune system support to culinary creativity, these tiny berries pack a punch. 💜 👊

🚨 While elderberries offer numerous health benefits, it’s essential to use them in moderation and check that they are cooked or heated. This is to prevent nausea, vomiting, and diarrhea that some see with the raw elderberry fruit. Larger amounts can cause poisoning. It is safe to consume if dried or cooked as suggested above. If pregnant you should not take.

You need to read this 👇🏽🙂

1. We’re all aging: It’s a natural process, but it often brings health issues along with it.

2. Avoiding medical expenses: Let’s be real, nobody wants to spend money on doctor visits or hospital bills if they can avoid it.

3. Here to help: That’s where I step in – I’m here to guide you on your journey to optimal health and well-being.

4. Gut health importance: Did you know our gut is often called our “second brain”? It’s crucial for overall health, affecting everything from mood to immunity.

5. Care for your body: Prioritizing gut health means taking care of your entire body, inside and out.

6. Join the journey: Let’s prioritize gut health together and invest in our long-term well-being.

👉🏼Join my waitlist and book your free discovery call - a 30-minute session with me if you would like. Comment “JOIN” and I will share the link in messages.

👉🏼During this call, we’ll ensure we’re the right fit for each other, and I’ll outline the approach we’ll take to help you achieve your goals.

☺️♥️

🍽️ Dining Out, Stress-free!

Eating out can be stressful if you’re trying to establish a healthier diet.

But it doesn’t need to be - and it also doesn’t mean you need to order a salad with dressing on the side either.

It just takes some planning 🤔

📖 Scope Out the Menu 📱

Planning is power! Before you even enter the restaurant, peek at the menu online. Look for dishes that resonate with your health goals. Whether it’s low-carb, high-protein, or plant-based, knowing your options ahead of time sets you up for success.

🥜 Snack Smart Beforehand 🧀
Combat hunger with a balanced pre-dinner snack. Think of a mix of high-fiber carbs, protein, and healthy fats. This trio keeps you full and focused on making mindful choices, not just satisfying immediate hunger.

🍽️ Order First, Lead the Way 🗣️
Ever noticed how you’re tempted to change your order based on what others choose? There’s power in leading by example. By ordering first, you stay true to your goals and might even inspire your dining companions!

🥣 First Course Choices 🥗
Start light! A broth-based soup or fresh salad is not just nutritious but also satisfying. It’s a great way to ease into your meal without overdoing it right from the start.

💦 Stay Hydrated 🥤
Drink up – but make it smart! Hydrate with water, or choose a no/low-sugar mocktail or unsweetened beverage like iced tea. Staying hydrated helps with digestion and can keep overeating in check.

👉 Swipe through, pick your favorite strategy, and share how you plan to implement it on your next outing. Remember, it’s all about balance and making choices that feel good for you.

🍫 Love chocolate? Which one’s your fave? Vote below and share your Valentine’s or Galentine’s plans! 💖

Love a bowl of nutritious pasta? Sharing my top noodle alternatives that are not just delicious, but also packed with health benefits to amp up nutrition and manage carbs 🍝🎉

NOTE: You do not need to do a total replacement to get added health benefits - try a 50/50 combo.

1️⃣ Zucchini Noodles (Zoodles): 🥒 These veggie noodles are the perfect way to get your pasta fix while loading up on vitamins.

Low in calories and carbs, zoodles are a versatile base for any sauce or topping. Whether you’re going for a light pesto or a hearty Bolognese, zoodles adapt beautifully to your favorite flavors.

2️⃣ Spaghetti Squash: Nature’s version of spaghetti! 🍝

Once cooked, the flesh of this squash separates into uncannily pasta-like strands. It’s a fantastic low-calorie, low-carb alternative that will surprise you with its pasta vibes. Top it with marinara, plant-based protein, or just a sprinkle of cheese and herbs for a cozy, comforting meal.

3️⃣ Shirataki Noodles: Made from the konjac plant, these noodles are a dream for those on a low-carb or ketogenic diet.

They absorb flavors beautifully, so go ahead and toss them in your favorite soups, stir-fries, or salads.

4️⃣ Chickpea Pasta: Made from chickpea flour, this gluten-free option is not only nutritious but also has a delightful texture and flavor.

It’s a fantastic way to boost protein in your diet, making it a great choice for vegans, vegetarians, and anyone looking to add more plant-based power to their meals.

💬 Have you tried any of these noodle alternatives?
What’s your favorite way to prepare them? Share your recipes and tips in the comments below!

Tips on how to use MORE HERBS and LESS SALT in the kitchen.

✨Reducing salt intake doesn’t mean compromising on taste!

✨Spice up your dishes with flavorful herbs instead of relying on excessive salt! 🧂❌

✨By incorporating herbs into your cooking, you can infuse vibrant flavors into recipes while nourishing your body with essential nutrients and can reduce your reliance on salt.

So, explore the wonderful world of herbs, spices, and other flavorful ingredients, resulting in healthier and more delicious meals. 👩‍🍳 👌

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Quick Tips for Immunity Warriors:

1. Mix It Up:
• Create a rainbow on your plate with a variety of colorful fruits and veggies for diverse nutrients.

2. Spice It Up:
• Cook with garlic, ginger, and turmeric for an extra immunity kick! 🔥🍛

3. Stay Hydrated:
• Sip on water, herbal teas, and fresh fruit juices to keep your body hydrated and immunity soaring! 🍵

4. Prioritize Sleep:
• Quality sleep is crucial to keep immune warriors sharp and ready. 💤

5. Manage Stress:
• Laugh, meditate, and take deep breaths to manage stress - a happy mind contributes to a strong immune system! 🤣

6. Good Food, Good Medicine:
• Remember, good food is good medicine!

Take care of your body, and it will take care of you! 💚

What you do in a day that makes you feel you take care of yourself? Tell me in comments 😌👇🏽

What do you get when you put healthy ingredients, delicious spices, and love together? This incredible Kale and Sweet Potato Curry🍠👩‍🍳💓

Here’s the recipe👇

🍠 1 Tbs olive oil
🍠 1/2 medium onion, small dice
🍠 2 Tbs ginger, fresh, minced
🍠 2 cloves garlic, minced
🍠 1/2 jalapeño chili, thinly sliced optional
🍠 2 Tbs red curry paste
🍠 1 large sweet potato, peeled and medium dice
🍠 2 (14 oz.) cans light coconut milk
🍠 1 Tbs maple syrup
🍠 1 1/2 tsp turmeric, ground
🍠 1/4 cup edamame, frozen
🍠 2 cups kale, chopped
🍠 1/2 lemon, juiced
salt, to taste

👉 Prep
*Chop onion and kale. Mince garlic and ginger.
*Slice the pepper.
*Peel and dice the sweet potato.
*Juice the lemon.

👉 Make
*Preheat a large pot over medium heat. Add the olive oil, onion, ginger, garlic, and chile. Stirring often, cook for 2-3 minutes or until onions are translucent.

*Add the red curry paste and sweet potato. Cook an additional 2 minutes, continuing to stir frequently.

*Add the coconut milk, maple syrup, turmeric, and frozen edamame. Reduce heat to a simmer, and cook 5-10 minutes until sweet potatoes are soft.

*Add the kale and lemon juice to the pot. Cook until the kale is wilted and season the soup with salt to taste. Serve and enjoy.

Make sure to save this post for when you want a warm comforting bowl of curry🌶

Need healthy recipes for your next meal-planning? Comment “recipes” 🫶🏼😊