Alanna Cabrero Nutrition, PC

7 strategies to improve digestion without restricting food -

7 strategies to improve digestion without restricting food

When all your life you’ve worn black, grey, and Fall colors and now you’re realizing that maybe you were wrong ALL this time 😬…

More nutrition content coming soon! Interested in nutrition counseling? Take advantage of my complimentary discovery call. DM to schedule. https://instagr.am/p/CjjIqoeLN6j/

And just like that, another year. ELEVEN YEARS! We ARE very lucky. To more brunches, mezcal cocktails, fancy rooftops, and exploratory walks. Love you Ro ❤️ https://instagr.am/p/CiD5DRKrO-q/

Looking for something refreshing and tasty that will support your gut? Try these green pops! They have key ingredients that keep your digestion happy 💩 They are also

Spinach is packed with insoluble fiber. Kiwis are high in fiber but also have a digestive enzyme called actinidin that improves gastric emptying and stimulates the colon. Chia seeds are a great bulking agent, high in soluble fiber. Coconut water is high in hydrating electrolytes. Ginger has a calming effect on the gut and supports healthy digestion.

WHAT YOU NEED:
- 2 cups of spinach, packed
- 3 kiwis, peeled (even though you can eat the skin if you want!)
- 1 tbsp chia seeds, let sit in liquid for 5min before blending
- 1 banana
- 1/2 to 3/4 cup coconut water
- 1 piece of ginger, ~1 inch (optional)

Blend until you have a smooth consistency. Freeze in ice-pop mold (usually 3-4oz per pop). Makes ~4-5 pops depending on your mold.

Love giving the kids ice pops in the shower. So special for them, and less messy for me 😉

https://instagr.am/p/Cf6yhvAri6N/

Slightly sweet and savory- I can’t get enough of this combo. Tons of healthy fats, fiber, and protein for a satisfying and satiating meal.
- Super bread from TJs w/ tons of seeds
- cream cheese - naturally low lactose (less than 1 g for 2 tbsp)
- Roma tomatoes
- h**p seeds
- olive oil
- sea salt
Always hits the spot. Let me know if you try it!

https://instagr.am/p/Ce3jv0mr2jb/

Got some leftover pasta and a can of tuna? Try this.

Mix the following:
1 cup of leftover pasta, cold
1 can of tuna
Big handful of greens, I used the cruciferous veggie mix from TJs
Handful of micro greens
Half an avocado
Olives, about 8, cut up
1-2 tbsp of olive juice
1 tbsp of olive oil
S&P to taste

1-2 servings depending on how hungry you are 😋 https://instagr.am/p/CbfsUfplda7/

We eat ice-pops year around, but it’s been a while since we’ve been able to eat them outside 😎 ☀️

These are cherry-strawberry pops 🍒 🍓

Blend:
- 2 cups cherries, packed, frozen
- 1 cup strawberries, packed, frozen
- 2/3 cup of liquid- I used apple juice, but coconut water would be 👍
- 1 tsp sweetener: I used ginger-infused honey, but maple syrup, molasses, brown sugar, etc works

RESIST the urge to add more liquid! If you do- the liquid and solid separate. Add about 3oz into your mold and freeze for at least a couple of hours. This made 8 pops.
😊
https://instagr.am/p/CbQfYQRJbrt/

My kid gave me a hug this morning and said: “Mom! You are 42!” Like I needed the reminder… 😂 😊

Last year I wanted to work on flexibility and resiliency. I think I’ve done a better job. Not there yet- but who is anyways. This year I want to focus more on the little joys. Joy with my kiddos, family, hubs, clients, and strangers! Life is too short as we are reminded time and time again. Happy bday to all those celebrating! https://instagr.am/p/CaflN_1pUbx/

Our thoughts go like this: IF we allow ourselves to eat ALL foods, then I’m going to overeat all the “wrong” foods- usually some combo of carbs/sugar.

To unpack this, we have to start by:
1) avoiding calling foods good and bad. Just food
2) we have to start listening to our INTERNAL cues around food. How does this food make me feel? Do I like it? What does it remind me of? Can I digest it well? Do I notice what it does to my energy?
> That way, it’s not an influencer or a celebrity telling you what you should eliminate or reduce, it’s you listening to YOUR body
3) then once you’re listening to your body, you can allow ALL foods that align with you

I’ll explain with these meals:
> I LOVE French toast. This particular one was recommended so it was on my list to try. I left about a fourth because I did start feeling a little bloated and overly full, but man it was delicious 🤤
> The papaya and eggs were a craving. I had just done an hour of intense exercise (something I hadn’t done in a while 🥵) and I craved carb and protein. Something simple and easy to digest.

Again, when you allow ALL foods, you can tune in to what YOU need/ want/ crave. This takes time, but you’ll see! Your body doesn’t want cookies and French toast all the time, but if you restrict it, it will feel compelled to overeat it when it’s available or you are “off the diet or being bad.” If you allow your body ALL foods, ALL THE TIME, you’ll see what it really wants is variety.

It takes time, but man is it freeing. https://instagr.am/p/CaXQ24yLvnA/

Yesterday was T’s 7th bday. I can’t believe this love bug is so big. He is kind, sweet, and silly. Thank you for friends and family for making him feel so so so loved 🥰 ❤️ Te quiero precioso. https://instagr.am/p/CaSO0CmLuZ6/

LAZY MEATLOAF #2. This meatloaf is easy, versatile, gluten free, and has veggies (if you're into that ;). Also - my kid is selective and he definitely loves this meatloaf (swipe). Only "negative" - it takes about 70 minutes to cook, so plan accordingly.
⁣
INGREDIENTS:⁣
1 pound lean ground beef (I used 96%)
1/2 to 3/4 cup of finely cut veggies (sweet potatoes, carrots, mushrooms, onions, peppers, all good!)⁣ - I used the wireless food chopper from . Love.
2 tbsp of your favorite tomato/pasta sauce
1/4 cup oat flour (blended oats)- I used
1/4 grated cheese
1 whole egg⁣
1 tsp of oregano or herbs de provence
1/4 tsp ground pepper⁣
1 tsp sea salt⁣
⁣
Glaze Topping:⁣
2 tbsp ketchup⁣
1 tbsp maple syrup ⁣
⁣
INSTRUCTIONS: ⁣
1) Pre-heat oven to 350ºF. Spray a 9x5" or 8x6” loaf pan with cooking spray.⁣
2) Mix together all ingredients for the loaf in a large bowl, using your hands. Spread in the loaf pan.
3) In a small bowl, combine glaze ingredients. Spread on top of meatloaf and place in the oven. ⁣
4) Bake for 75-80 minutes or until meatloaf is cooked through. ⁣
5) Let cool and then slice in ~8 slices and serve.
Kiddos like it in a hotdog bun or with little dolops of ketchup (of course). I like it with potatoes and a side salad. Num.

FODMAP note: Even though the veggies may be higher fodmap and tomato sauce may have garlic, it is still low FODMAP because the amounts are below the threshold per serving.

https://instagr.am/p/CZe7rncFrsU/

Roasted corn+ salad/ side/ snack, whatever you prefer. Make it your own 😊

INGREDIENTS:
- 1 can of corn, drained. You can use fresh too, about 1.5-2 corn on the cob
- 1 cup of sugar snap peas, chopped
- 1 cup of frozen edamame, boiled
- Handful of spicy micro greens from

🌽Swipe for instructions! Add micro greens when you are about to eat.

DRESSING
Mix the following:
- 2 tbsp olive oil
- 1 tbsp vinegar, I used red wine vinegar
- juice from half a mandarin or small orange
- dash of sea salt
- dash of pepper or everyday seasoning

FODMAP note: ~1/4th of this recipe is low fodmap. Remember it’s all about the load. Find your threshold 💕 https://instagr.am/p/CYmdOWxr3Zn/

One word: hopeful. Swipe for the beginning of this sh*t 😉 https://instagr.am/p/CYJzXY2rI3f/

Today we celebrated this little mans bday. And even though it looked different than what I imagined, it was pretty perfect. We love you Brucho! Your chispa, joy, and force of life is all we need. Te amo. Your mama. https://instagr.am/p/CXpLCZGgl0s/

Theo wanted 6 pumpkins for Halloween (thank goodness he picked small ones!). So, I've been working my way through the pumpkins, making this soup, baking the seeds, and composting the rest. Basically, we'll be having this soup until Xmas! Note: You can use this recipe interchangeably with any squash. Try kabocha pumpkin for a FODMAP friendlier version. Also - this is another recipe. Woot woot.

Ingredients:
- 4 cups of cubed pumpkin, packed
- 2 cups of veggie broth
- 1 cup of milk (coconut, regular, or lactaid)
- half an onion, sliced
- 2 tbsp olive oil
- 1/2 tsp salt
- 1/2 tsp herbs de Provence
- dash of pepper

Swipe for recipe instructions. This is such a lazy soup (minus the chopping the pumpkin part, granted). Highly suggest you put it in a glass and drink it. Such a great veggie addition to any meal. Enjoy!

https://instagr.am/p/CWRKErkvEah/

I love each and every one of these books. I find they are such a great resource for understanding the intricacies of the gut, getting into the nitty gritty of our relationship with food and body image within this diet culture society, and also the power of our daily habits.

These are the kind of books you read, reflect, experiment, and read some more.

Let me know what you think! 💕
--
Intuitive Eating: A Revolutionary Anti-Diet Approach by . A classic.

Unapologetic Eating: Make Peace with Food and Transform Your Life
by . Such a powerful book. Alissa also has amazing resources on her site/insta.

The Bloated Belly Whisperer: A Nutritionist's Ultimate Guide to Beating Bloat and Improving Digestive Wellness by Jam packed with excellent tips and zero gimmicks.

Fiber Fueled by Will Bulsiewicz MD An oad to the importance of fiber and the variety of plants. Did you know that in the US we consume less than 50% of our fiber needs a day?

Gut: The Inside Story of Our Body's Most Underrated Organ by Giulia Enders. The human body is amazing.

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by This is where I learned the concept of "habit pairing." You want to work on building a new habit? Pair it with an existing one. Example: want to drink more water? Pair a big glass with your daily coffee. Ta-dah!

https://instagr.am/p/CVntpPRvaww/

My approach to helping the 🌎 not be so trashy is simple. I refuse to be passive.

I fully realize that we, as one person vs. a company or the government mandate, have less potential to shift the health of our world, BUT that does not mean I should do nothing.

So, even though I am far from perfect, I've decided to make simple shifts in our daily life and products. This is an example. I switched our detergent a few months ago. It's only 3 ingredients, less harsh on the skin, lasts 60 loads, and can be 100% recycled or upcycled (as shown ;). These are just small contributions that can make a big impact.

If you are inclined to make these small shifts, is a great place to start. Join me in being less passive ❤️

PS. I am fully aware that cost might be a little higher for these products, I usually wait for sales and get a few in bulk- it evens out!

PSS. Drink is diluted kombucha 💕
https://instagr.am/p/CVS0Lr-qKcy/

GARLIC-FREE HUMMUS. I can't tolerate garlic. Even a small amount makes me burpy and gives me indigestion. I like hummus, but most use garlic. So, I had to make my own! I used a food processor (my new cordless obsession by . Highly recommend). That said - you could use a high-powered blender too.

For those of you following a low FODMAP elimination, you can still enjoy up to ~3 tbsp of this garlic-free version. And again, if you haven't reintroduced, please think about doing so. No sense in avoiding a food that you may tolerate.

INGREDIENTS:
1 can chickpeas, drained
4 tbsp fresh lime or lemon juice, ~1 large
4 tbsp well-stirred tahini (sesame butter)
2 tbsp extra-virgin olive oil or garlic-infused olive oil
2 to 3 tbsp aquafaba (or water)
1/2 tsp za'atar or cumin
1/2 tsp sea salt
Dash ground paprika or more za'atar for show :)

HOW TO MAKE:
1) Combine the tahini and lime/lemon juice in the food processor bowl. Process for 1 minute. Scrape the sides and process another 20-30 seconds.
2) Then, add the olive oil, spice, and salt. Process for another minute.
3) Drain and rinse the can of chickpeas. Make sure to save some of the aquafaba (the watery guu in the can).
4) Add about half of the chickpeas to the food processor and process for 1 minute. Add the rest and process for another minute or so.
5) If you feel it's too thick or not smooth/fluffy enough, add the aquafaba, up to 3 tbsp. You can also add water.
6) Serve with a little drizzle of olive oil and a dash of za'atar or paprika.

TO STORE: Keep in an airtight container for up to 1 week in the fridge and up to 1 month in the freezer. Defrost overnight.
https://instagr.am/p/CT21gvwvmao/

I can't explain how happy this trip made me. I'm exhausted and I'm questioning how we traveled on a 10 hour flight with a 2 and 6 year old, BUT then I think about what they lived and saw in a short time, and it makes me giddy about the prospects of opening them up to the world - new cultures, languages, ways of living, and new foods-ish.

Istanbul is a magical city. It's always buzzing. The water is a constant point of reference. You go up and down hills, and see about 5 cats (at least) at every block. The sky is clear and there are people drinking chai at every corner.

The food is vibrant and delicious, and the baklava...

I am so grateful to be able to travel - to be vaccinated! To have friends (chosen family, really) that opened up their home and quite literally forced us to enjoy the city while they took care of our kiddos. Anyways - feeling mushy and with an expanded heart. Thank you Farah & ❤️
! https://instagr.am/p/CTqKdqugUMN/

10 YEARS! It’s a running joke that we have two anniversary dates. Ro goes by sept 2nd and I by sept 3rd. Either one is correct :)

These past few years have been challenging. Having two little ones is no joke. Add a pandemic, and well, you know. Being able to be here in Istanbul, a place we both love, is beyond special.

There are many reasons I love this man, but the one that comes to mind is how he’s managed to provide a space to feel vulnerable in. I feel safe and free. Thank you amor ☺️

To many more adventures together (swipe for a little reality dose 😂 and an updated list of where we’ve been!) https://instagr.am/p/CTXAT-Po-EX/

Come September, your little one might be going back to or starting school or daycare. It's usually a big deal, but with our current situation it feels like an even bigger shift.

The last month, Theo has been at camp. I had to prepare his every day. Most days, I really enjoyed it and others, I was really glad to have leftovers to fill in the gaps!

A FEW TIPS:
1) I generally like to think about a protein, fat, and fiber source.
- protein: meat, cheese, yogurt, seeds (most facilities are ), legumes, and whole grains
- fats: oils like olive or avocado, olives, avocado, seeds, dairy
- fiber: ANY plant-based foods like fruit, veggies, whole grains, seeds, and legumes. Variety is key!
> Make sure that food is age-appropriate. Meaning - grapes, cherry tomatoes, hot dogs all need to be halved or quartered until the age of 4.

2) When you are cooking for dinner - plan to make a few extra servings for the next day. These can either be supplemented or eaten on their own. That way packing up the next day can be gloriously EASY. Examples: pasta, rice dishes, protein, casseroles, frittata, etc

3) Buy in bulk - whether it's pretzels, dried fruit (raisins, cranberries, cherries, apricots), sugar snap peas, fig bars, popcorn, etc. These can be fun fillers and add a bit of variety, both in taste and texture. Buying in bulk also reduces unnecessary waste

4) My kiddo loves chocolate - so I generally like to add it in the mix. Whether it's in the banana bread, muffins, chocolate-covered raisins, etc. I make it part of the meal. It's no big deal. He probably eats it first and I honestly don't think much of it.

5) As far as food safety - if your kiddo is eating his meal 3+ after you pack it (including commute). I would suggest an ice-pack, especially when it comes to animal-based meals.

6) I really love this lunchbox because of all the compartments. It was a well worth investment, BUT to be honest, I would start with what you have. Also, it does not have to be a "kid" lunchbox. It could be the one you used for work!

What are your tricks and tips?! https://instagr.am/p/CTFjP-ogl1Z/

SUPPLEMENT YOUR LEFTOVERS. This is something I tell my clients all the time. Making every meal from scratch is unrealistic, but also puts an unnecessary amount of pressure on us. We lead busy lives and I don't want to spend every extra minute cooking. Not fun.

Pictured is leftover chicken fried rice and brown rice. To supplement:
> I made 2 scrambled eggs with olive oil
> In the same pan, I added spinach and yellow peppers (peppers I had already pre-cut - another gamechanger!)
> Add the leftover rice
> Sprinkle h**p seeds and soy sauce, mix all together, and cook for a few minutes
> I added extra cashews to mine
This all took maybe 8 minutes.

It was so satisfying, easy, and LAZY- just the way I like it.

What are your go-to ways to use leftovers? Share some inspiration :) https://instagr.am/p/CS7SMihrEmf/

SPINACH BANANA OAT CHOCOLATE MUFFINS. These are soooo yummy! I think they're my favorite so far. Personalize it, make it FODMAP friendly, and let me know if you try

The ! Kiddos get up at 6amish. Every day (when we are in Cancún) we are at the pool/beach by 8am or earlier. It got me thinking about skin protection, so here go my rules of thumb.

1) Choose sunscreen that is broad spectrum with both UVA ray (aging) and UVB ray (burning-->skin cancer) protection. If you can find water resistant - even better although I feel like the zinc oxide sunscreens do a very good job of resisting water.

2) SPF refers to the amount of protection the sunscreen offers compared to unprotected skin. Choose >SPF 30. NOTE: the name of the game is REAPPLY. You need to reapply every 80-120 minutes. It DOES NOT MATTER if you're using SPF 100 - YOU STILL NEED TO REAPPLY. Very important - it even needed caps ;)

3) It's not only about sunscreen. Your protection should also include shade, clothing, rash guards (love! usually SPF 50), wide-brimmed hats, UV-blocking sunglasses, AND avoiding those hours between 10am-3pm.

4) I personally take care of my neck, chest, top of my hands, and the very side of my face. I feel they are more sensitive and have more skin damage because I forgot about them when I was younger...

5) Very important - if you have kiddos, be vigilant about SPF. I know it's a pain in the a** and I get into a fight EVERY TIME I put it on them, but it's worth it.

6) Last but not least, skin cancer is completely preventable. Get those yearly check ups!

These are our current favorite sunscreens, all zinc oxide and titanium dioxide-based:
☀️Neutrogena Sheer Zinc Oxide Dry SPF 50
☀️Cerave Hydrating Mineral Sunscreen SPF 50
☀️CocoKind Daily SPF 32 (mostly on face)
☀️ThinkBaby SPF 50

Hope this helps!

https://instagr.am/p/CREa-mTgNX9/

Yogurt parfait in a glass. Trick to get all ingredients in one bite? Scoop vertically 👍 😉 Swipe for all ingredients.

PS. B finally tried mango. When combined with all other foods he liked, he was more willing to try it.

https://instagr.am/p/CQ8oeu9gsmp/

I took a long walk in the hot 2pm sun. This is what came up.

✨I can love my career and still wonder whether I could've done something more serious with dance.
✨I can be at peace with my fathers passing and still look for him when I arrive at the airport. This is still so freakin hard.
✨I can understand letting go of people that no longer align with my life but still miss the heck out of them.
✨I can love my kids but still want (not need) time alone.
✨I can be content but still be a little sad sometimes.

And it's okay

Lentils are not very photogenic, but man they are easy, nutritious, and my kids eat them (which is a definite triple win!). We make these every week using the

TO MAKE:
- 1 cup black lentils (soaked for 5 minutes and rinsed)
- 1 cup of finely chopped (I used the blender for this. Mixed sweet potato, carrots, and onion)
- 1 cup tomato purée
- 1.5 cups broth
- 1 tbsp olive oil
- salt to taste

Cook on high pressure for 12 minutes. Let it sit for a few minutes and let the pressure fizz out slowly. Eat 😋 Usually served with avocado, an empanada, on top of a salad, pepper stuffing, and on its own.

https://instagr.am/p/CO3AFPvAlwk/

100% licking the window. Not the caption you thought, huh? 😆 https://instagr.am/p/COoNgZ3geWH/

I've started using this affirmation with everything I do - whether it's food, sleep, parenting, or life- related. I realized that the typical "practice makes perfect" saying was too daunting and put too much pressure on whatever I was trying to achieve.

If I couldn't be "perfect," why bother?! Which is exactly the opposite of what I wanted to feel.

So, ditch the old saying. It is not only horrible for our self-esteem, but reduces our inclination to start with small, achievable habits that can be really beneficial to our overall health and wellbeing (both mentally and physically) even if we are not perfect.

I am currently practicing on my sleep habits (working on some tips to share later). And guess what? I've progressed! It makes me feel so damn good about my achievement so far! What are you currently practicing? Please share 💕 https://instagr.am/p/CNntjpQg-Iu/