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Posts in Desserts

MEDITERRANEAN SALMON BOWL // bright, crunchy, fres

MEDITERRANEAN SALMON BOWL // bright, crunchy, fresh — truly the is warm weather meal. Tons of fresh crunchy veggies for fiber + minerals and a thick piece of salmon for protein and omega-3s. It’s versatile, blood sugar friendly and supportive of hormone balance. Plus, it’s ready in about 20 minutes.

Serves 2

2, 6 oz salmon filets (skin on)
salt and peppr
avocado oil
parchment paper (ideally non-bleached)
1/2 lemon

3-4 Persian cucumbers, diced
12 oz cherry tomatoes, halved
1/4 red onion, sliced thin (soak in water for 10 minutes to remove some of the bite!)
1/2 cup castelvetrano olives, chopped
1/3 cup chopped parsley
2 tbsp olive oil
2 tbsp red wine vinegar
1/2 lemon, juiced
salt and pepper to taste
sumac
** get creative with it — sometimes I add capers, chickpeas and/or chopped hearts of palm**

Season the fish all over with salt and pepper. Drizzle avocado oil in a stainless steel skillet and set the parchment on top. Flip it over to coat both sides in the oil. Heat over medium heat. Place the fish on top of the parchment. Cook over medium heat for 5 minutes. Flip, then continue to cook until done, abut 5 minutes or until your preferred doneness.

Place all of the salad ingredients in a large bowl. Make sure to drain the water from the onions if soaking. Season with salt, pepper and sumac to taste.

#nourishedbynutrition #mediterraneanfood #mediterraneandiet #salmondinner #hormonebalance #pcosnutrition #lowcarbrecipes #summerrecipes #20minutemeal #30minutemeals

You guys know I’ve been on a gut healing journey

You guys know I’ve been on a gut healing journey. As I’ve been diving deep into the importance of gut health and specific ingredients for optimal gut health, the more I realized how these exact same things could translate into supporting the gut, skin, and overall health of my pups too.

That’s why when @getjoyfood launched their Gut+ supplement it was a no-brainer for incorporating this into Stella and Alvin’s daily routine. And so far it’s had such a positive impact on their digestion!! I’m hoping after a few more months Stella’s skin issues and hair loss will subside. Fingers crossed!

So now as I’m starting my day with a big glass of lemon water, taking my omega-3 supplements, incorporating things like probiotics and L-glutamine, my pups get the same, but it’s so conveniently packaged all in a tasty chewable.

Get Joy’s Gut+ supplement is such an easy way to support the overall health of your pup including their digestion immune system, defense against seasonal allergies, increased vitality/energy, and even fresher breath.

I can’t wait for you to try these with your pup! As always, use Jessica20 for 20% off your order! #GetJoyPartner

DROP YOUR GUT HEALTH QUESTIONS BELOW 👇🏼
#nourishedbynutrition #healthylifestyle #healthandwellness #functionalnutrition #doghealth

APRIL MOMENTS 📷 this past month has been for se

APRIL MOMENTS 📷 this past month has been for setting boundaries and finding more of a balance with this app. Shifting my focus and consuming less to free up some mental space and take the pressure off. It was a much needed space to breathe for a bit.

April has looked a lot like:
— leaning into “getting ready” with 5 minute makeup routine
— deep diving into all things lymph and supporting detox pathways
— prioritizing cirdanian rhythm + getting outside at sunrise
— watching Henry come into his personality and seeing Henry and Charlie play together 🥹
— focus in on as much color, fiber and nutrients
— gut healing and high quality probiotics and daily prebiotics
— baking and getting Charlie involved — lemon poppy seed muffins were requested
— instead of scrolling, watching The Resident — while I’m still on a screen it’s allowed me not to be in a comparison trap or feel the need to “keep up” with what I see everyone else doing.

May is JAM PACKED and I can’t wait to show up here and in real life in a more balanced way 🤍 #nourishedbynutrition

Tap into your intuition, mama. Your vagus nerve

Tap into your intuition, mama.

Your vagus nerve is like a built in “reset button” that can bring you back into a parasympathetic state. Try these practices that stimulate the vagus nerve when you’re feeling on edge, stressed, hypervigilant — which let’s be honest, happens a lot with little ones running around.

- singing
- humming
- chanting / yoga “om”
- deep belly breathing
- gargling
- swaying or rocking back and forth
- bilateral eye movements / scanning the horizon

Next time your baby is crying, lean into your intuition, rock, sway and hum. This will help regulate your body and sooth your baby.

#nourishedbynutrition #nervoussystemreset #nervoussystemregulation #functionalnutrition #thisismotherhood #healthandwellness

RASPBERRY CHIA PUDDING // this gut-friendly breakf

RASPBERRY CHIA PUDDING // this gut-friendly breakfast is rich in fiber and gets a protein and probiotic boost from @lifewaykefir.

If you’re not familiar with kefir it’s a cultured milk similar to yogurt or buttermilk but with more gut-supportive probiotics. Each serving to Lifeway kefir has 12 probiotic strains and 25-30 billion CFU. (Your typical yogurt has 1-5 strains and only 6 billion CFU!!) Kefir also has 10 grams of complete protein and is 99% lactose free.

Enjoy as a tasty gut-friendly beverage, use it to replace buttermilk or yogurt in baking, add it to overnight oats, sauces, dips, marinades, or make this raspberry chia pudding!

2 cups Lifeway Kefir (I used organic plain)
1 cup frozen raspberries
1-2 scoops vanilla protein powder (optional, add 1 cup of water if using)
1/2 cup chia seeds
Peanut butter and raspberries for serving

Serves 3-6

To a blender add the kefir and frozen raspberries (add the protein powder and water if using). Blend until smooth. Add the chia seeds to a large airtight container. Pour the milk in and mix. Let sit for 5 minutes and mix again to remove any clumps. Place in the fridge for at least 4 hours, ideally overnight. Serve with raspberries and peanut butter or any other toppings of choice.

#hormonehealth #nourishedbynutrition #lowsugarrecipes #lowsugarbreakfast #highproteinmeals #highproteinbreakfast#chiapuddingrecipe #hormonehealing #bloodsugarbalance #healthybreakfast #healthysnacks #pcosnutrition

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