Wholistic Works, LLC

You've decided you want to start taking a probiotic but then you get to the supplement aisle and become overwhelmed. Wondering what you should be looking for when choosing a probiotic?

I've got you covered in my latest blog where I break down everything you need to know when looking for a probiotic, so you can be confident you are making the right choice.

What to Look For in a Probiotic? Your Ultimate Guide Wondering what to look for in a probiotic? With so many choices, you need this expert guide of what to pick.

Wondering if you might benefit from probiotics? My latest blog takes a look at some common signs that you might need probiotics in your life. From gas and bloating to skin issues and mood swings, this post has you covered!

What Are The Signs You Need Probiotics? A look at some common signs that you might need probiotics in your life.

What do yogurt, sauerkraut, and kombucha all have in common? They’re all sources of living critters called probiotics…and they can boost your health!

In this blog post, I’ll be walking you through probiotics 101: what they are, what foods and drinks you can incorporate into your usual routine, and how these habits may boost your overall health.

Probiotics 101: What Are They and Do You Need Supplements? What do yogurt, sauerkraut, and kombucha all have in common? They’re all sources of living critters called probiotics…and they can boost your health!

Have you ever been feeling stressed, sad or bored and found yourself in the kitchen looking for a snack? I think we’re all familiar with how our mood affects our food choices but did you know that your mood and the food that you eat are a two-way street of connection and communication?

Check out my latest blog where I take a take a closer look at how the nutrients from food influence your gut, brain, and ultimately your mood.

Mood Food: Cultivating Mental Health Via Gut Health Your mood & the food that you eat are a two-way street of connection and communication. Good gut health is the path to feeling your best.

Is your sweet tooth harming your health or contributing to your digestive issues? As we leave the sweet filled holidays behind, you may be wondering if a sugar detox would benefit your health.

Check out my latest blog as I walk you through how to figure out how much sugar you are currently consuming, how to manage those cravings and more.

The True Sugar Detox Benefits for Digestive Health Are there benefits of doing a sugar detox? A registered dietitian nutritionist guides you through the facts.

It's that time of year again - cold and flu season. It seems like everyone you know is sick, and you're just waiting for your turn. Or maybe you've already been struck down by a virus and are looking for ways to speed up your recovery. Either way, a strong immune system is key to keeping yourself healthy during the winter months.

This quiz will help you understand your immune system strengths…and weaknesses.

How Strong Is My Immune System? A Self-Quiz Am I ready for cold and flu season? How strong is my immune system? This quiz will help you understand your immune system strengths…and weaknesses

Did you know that celiac disease can cause all kinds of wacky symptoms, including warts? Read this post for a comprehensive guide to celiac disease.

Warts and Other Strange Symptoms of Celiac Disease You May Not Know About Did you know that celiac disease can cause all kinds of wacky symptoms, including warts? Read this post for a comprehensive guide to celiac disease.

Wondering if you have food sensitivities that may be the underlying cause of symptoms you're having? Have you looked at various food sensitivity testing but not sure how accurate or legit they might be? This post will discuss the differences between food allergies, intolerances and sensitivities and the various and most appropriate tests for each.

Is the LEAP food sensitivity test the best? Yes! The MRT Food Sensitivity Test is the best way to discover your food sensitivities and find symptom relief. Here's why it's better than any other test on the market.

Can SIBO flare up after drinking alcohol? Is it better to avoid alcohol altogether if you have SIBO?

If you like to enjoy a drink or two with friends or maybe have a glass of wine with dinner, you may be wondering if there is any connection between alcohol and your SIBO symptoms.

In my latest blog post, I'll answer all of your questions about the (many!) connections between SIBO and alcohol.

Alcohol and SIBO: The Dietitians’ Definitive Guide Can SIBO flare up after drinking alcohol? Is it better to avoid alcohol altogether if you have SIBO? In this blog post, we will answer all of your questions about the (many!) connections between SIBO and alcohol. We will discuss the effects that alcohol can have on SIBO symptoms, as well as answer a...

Have you been diagnosed with SIBO (or wondering if you have it?) and curious to know how diet can help? Are you wondering how SIBO gets treated? Get the answers to these questions and more in my latest blog post.

What is SIBO and how can diet help? Is there a SIBO diet that can cure your symptoms for good? Not really. Find out what the full road to recovery entails, right here.

Do you ever feel like no matter what you do, you can't seem to lose weight?

You may be surprised to learn that the root of your stubborn weight might not simply be the balance of what you're eating vs. your activity level, but rather how your body is reacting to certain foods. There may be foods that you’re eating that are causing your immune system to go haywire leading to inflammation and weight gain.

Want to know more? Check out my latest blog post.

Food Inflammation Test: Key to unlocking your weight loss? Is a food inflammation test able to provide you with the secret to your best health and lasting weight loss? The answer may surprise you.

You may have seen my post from last month announcing my live course guiding you through the low FODMAP diet. The response was amazing and since then, people have been reaching out wanting to know when seats will open again or if there could be a self guided option that they could take now.....

I am excited to announce that I have created two additional options for getting your IBS symptoms under control! My course, the Low FODMAP Fix now has a self guided option and supported option (providing you the ability to ask me questions about course content), both of which, you can get started with immediately!

Check out all the details here:
www.wholisticworks.com/lowfodmapfix

Low FODMAP Fix | Wholistic Works, LLC

Have you been wanting to try the low FODMAP diet? Or did you start and feel overwhelmed? How would you like to have a FODMAP Dietitian "in your back pocket" to guide you and answer questions?

I'm super excited to be announcing the launch of the Low FODMAP Fix!

This is a 6 week online program created and taught by a FODMAP Dietitian (me! 🙂) to help you go from feeling overwhelmed, frustrated and constantly thinking about to what to eat to easily and confidently implementing the low FODMAP diet for effectively managing your IBS symptoms and feeling better fast.

Limited time launch special available now!

Can't wait to meet you in person on the inside!

https://www.wholisticworks.com/lowfodmapfix

Low FODMAP Fix | Wholistic Works, LLC Struggling with the low FODMAP diet on your own? The Low FODMAP Fix is FODMAP Dietitian created/taught online program that will guide you through the low FODMAP diet, ending the overwhelm and helping you feel better fast!

So you’ve gotten an IBS diagnosis...now what?

Did you leave your doctor’s office feeling like you have more questions than answers? For some, getting a diagnosis might feel like a relief to finally know what’s going on. For others, it might make you feel upset or frustrated that you now have a condition to manage. You might even be feeling both. Ugh.

Friend, this post is for you: the very first steps you should take if you’ve gotten a diagnosis of IBS.

Comment below: What questions do you have about your IBS right now?

Read more in this blog post: https://www.wholisticworks.com/post/i-have-ibs-now-what

I have IBS, Now What? Your Beginner’s Guide Your doctor has given you the news: You officially have an explanation for your digestive health issues. So you think to yourself, “I have IBS, now what?” This blog covers some of the very first steps that you can take to begin to learn about what IBS is and how to best manage your symptoms.

IBS is getting better known and understood, which is a good thing.

The tricky thing is that IBS symptoms overlap with a lot of other conditions, so, unfortunately, you can’t just assume that IBS is the cause of your bloating and bellyaches.

Sometimes people can jump to their own conclusions when armed with Google and some free time (are you back in the bathroom, again?).

Sorry, Charlie, it is not okay to self-diagnose IBS!

IBS is a complicated condition; its diagnosis is not by a single lab test, but rather, by ruling other conditions out.

Want to know the best solution for your digestive symptoms? It begins with an accurate diagnosis.

Read more in this blog post:
https://www.wholisticworks.com/post/do-i-have-ibs-or-something-else

Do I Have IBS or Something Else? No Self-diagnosis, Please! How do I know if I have IBS or something else? With the right testing process to rule out other possible conditions. Find out how, here.

What is the absolute best gut healing protocol?

The one that works.

Gut health is complicated. So many factors influence how well your gut functions and how you feel on a day-to-day basis.

So when companies or unprofessional people claim to offer a quick fix, it makes me mad. I know that their “solutions” are not going to offer lasting results...or any results at all.

I work with my client to move through the 5R protocol to heal their gut, once and for all. The 5R protocol is deep, therapeutic work that is best accomplished with a savvy functional nutrition guide. If you’ve been frustrated by medication recommendations by your doctor that only manage symptoms, you’re not going to want to miss this post.

https://www.wholisticworks.com/post/the-best-gut-healing-protocol

The Best Gut Healing Protocol to Resolve Your Symptoms What is the best gut-healing protocol? Find out here from a functional nutrition registered dietitian.

If you’re like most of my clients, you’d guess that the first step to relieving symptoms potentially caused by gluten would be to go gluten-free.

Friend, you’d be wrong.

You do not want to stop eating gluten without first testing to see why you’re having symptoms to begin with.

Gluten issues can include celiac disease and gluten sensitivity - and if you have one, you really want to know which one!

If you stop eating gluten, you lose the ability to do accurate testing to see what – if anything – is going on.

Find out the best ways to test for gluten, and how long it stays in your system, right here. https://www.wholisticworks.com/post/how-long-does-gluten-stay-in-your-system

How Long Does Gluten Stay in Your System After You Stop Eating It? Information on how long gluten stays in your system after consuming, celiac disease and gluten intolerance.

Counting sheep not working?

Is there anything more frustrating than laying in bed, awake, with a million thoughts racing around your frazzled brain, night after night?

And then you feel exhausted the next day. And even though you’re exhausted, you can’t fall asleep the next night? Ugh!

Turns out there are more constructive habits to build than a glass of red wine and a scoop (or three) of Ben and Jerry’s for a good night’s sleep. Better habits that let you bounce out of bed the next morning. And surprisingly, we’re not talking about medications!

The miracle snack? You’re going to have to read to find out.

You deserve to have a good night’s sleep. And there are solutions other than medications, Ben and Jerry’s and booze.

Comment below: what have you tried to get a better night’s sleep?

https://www.wholisticworks.com/post/do-pistachios-help-you-sleep

Do Pistachios Help You Sleep? Yes! Read this post for evidence-based strategies for a better night sleep (including pistachios!)

Are we there yet?

If you’ve been looking for answers to your increased intestinal permeability (aka leaky gut), the last thing you want is a loooong journey, or any delays. Or worse yet, any setbacks in healing.

I hear you.

When my clients begin their journey to healing with me, the first thing they want to know is if I can help them (the answer is yes).

And then the very next question is how long is this going to take.

How long does it take to heal leaky gut?

This post is the full, science-filled scoop: read now for your answer.

Comment below: what have you heard about leaky gut, lately? Let me know!

https://www.wholisticworks.com/post/how-long-to-heal-leaky-gut

How Long Does It Take to Heal Leaky Gut? How long does it take to heal leaky gut? If gut health is the foundation of health, how fast can we get to optimal wellness?

Have you been thinking about trying the AIP diet?

Or have you been on it for a while and are still not feeling well?

Oy: what gives!

You’ve narrowed your food choices down to 6-10 foods, you’re missing out on family functions and dinners and still don’t feel great. What’s a person gotta do?

Turns out you might need to look at other root causes of your autoimmune symptoms and include more variety in your daily menus.

Sleep? Vitamin D? Stress? Food sensitivities? This post has the full scoop.

https://www.wholisticworks.com/post/aip-elimination-diet

AIP Elimination Diet: It Won't Work For Everyone Thinking about trying AIP? Or, have you been on AIP for awhile, without relief? Then this article is for you.

So you’ve been struggling with nausea.
And maybe bloating.
And how about some unintended weight loss, to boot?

How do you know what’s causing your symptoms?
And more importantly, how do you resolve them?

Here’s the kicker: these symptoms may be signs of an H. Pylori infection that has caused an ulcer or a SIBO infection.

Or...drumroll please...BOTH!

You’re going to want to visit this post to get to the bottom of things.

https://www.wholisticworks.com/post/h-pylori-and-sibo-can-you-have-both

H. Pylori and SIBO: Can you have both? Providing evidence based information on H. pylori, SIBO and how the two conditions overlap.

Are you beyond ready to have the solution to stop your IBS symptoms, for good?

IBS is such a drag. Looking for answers can make you feel even more tired, especially when your energy has been in the tank, you’ve been in and out of the bathroom, feel bloated and have heartburn. Ugh.

You don’t need to spend much time on Google to start assuming that going gluten-free is the solution to all your ails...but is gluten really that bad?

And more importantly, will going gluten-free help your IBS?

You’re going to have to read this post to find out!

https://www.wholisticworks.com/post/will-going-gluten-free-help-my-ibs-a-gi-dietitian-explains

Will Going Gluten Free Help My IBS? A GI Dietitian Explains. Is going gluten-free a magic bullet to fix your IBS? A GI Dietitian Nutritionist gives you the full scoop.

Leaky Gut.

There I said it. But really, isn’t that term the worst?

You’ve probably heard of it...but what is leaky gut, really? And how do your food choices affect how “leaky” your gut is?

You’re gonna want to read this blog post to find out the whole scoop. No Dr. Google misinformation here folks, just some good sound science!

What questions do you have about leaky gut? What is the craziest thing you’ve heard about leaky gut? Comment below!

https://www.wholisticworks.com/post/foods-for-leaky-gut-what-helps

Foods for Leaky Gut: What Helps? Can your usual food choices help your gut health to be better? Yes!

How to Calm IBS Flare-Ups: Things You Can Try Today

Uh oh - is an IBS flare coming?

In this blog post, I have techniques that you can trust. They’ll help you feel better, fast!
(and if you’re feeling great right now, save this post for later – you’ll thank me!)

What helps you to feel better when your IBS is acting up? Comment below: I’d love to hear your ideas, too!

wholisticworks.com Nutrition and lifestyle techniques to calm IBS flare-ups and feel relief, fast

Clean Eating Recipes for Thanksgiving

Just in case you need a little inspiration. 😊

https://www.sonima.com/food/recipes-food/clean-eating-recipes-for-thanksgiving/

sonima.com These festive, flavorful clean eating recipes are full of wholesome ingredients to keep your guests satisfied and healthy at the holidays.

Tapioca Coconut Porridge - Nature's Path

Yum! Yes please!
http://ow.ly/MGeR50BdSSs

naturespath.com Switch up your morning oats with this delightful Tapioca Coconut Porridge! Creamy coconut milk, tapioca pearls, and shredded coconut make for a sweet, light vegan breakfast recipe that’s loaded with texture. Top this creamy tapioca porridge with granola, fresh fruit, seeds, nuts or nut butters.

Gluten Free Tortillas | Easy Recipe For Tacos, Burritos - Elavegan

Taco Tuesday is what's for dinner at my house tonight and I am looking forward to trying these gluten free tortillas.
http://ow.ly/s5iV50BdSsr

elavegan.com Gluten free tortillas with 2 ingredients! These homemade tortillas are perfect for making soft tacos. The recipe is grain free & easy to make in 15 minutes

Easy Samoa Baked Oatmeal | Eating Bird Food

Samoa's used to be a favorite Girl Scout cookie until I needed to be gluten free. This recipe provides a similar flavor that is gluten free (when using GF oats) and dairy free (when using DF chocolate chips). What a yummy way to start the day or as a snack/treat!

https://www.eatingbirdfood.com/samoa-baked-oatmeal/

eatingbirdfood.com Love coconut, caramel and chocolate? You will adore this healthy Samoa baked oatmeal. Made with coconut milk, date caramel and a chocolate drizzle.

California Raisin Nut Free Granola Bites - Delish Knowledge

Since we do a lot of hiking during this time of the year, I am always on the hunt for energy ball recipes. Super happy to have found a nut free one that I can share with clients that have food sensitivities.
(if using GF oats)

http://ow.ly/yIRN50Axhpg

delishknowledge.com Nut Free Granola Bites! These healthy, vegan and naturally sweetened granola bites are a must-try. A kid-friendly snack and perfect for lunch boxes.

Chocolate Workout Ice Cream - Dessert that's secretly GOOD for you!

Not sure what the temperature is where you are but in my neck of the woods it has been HOT! So this refreshing dessert looks so good and is actually good for you.

http://ow.ly/ydsb50Axh0E

chocolatecoveredkatie.com Rich and creamy homemade chocolate ice cream that’s secretly healthy at the same time, made with just 5 plant-based ingredients.