It takes a little while to love chia seeds but after testing a few recipes I now love the texture of these little crunchy seeds and their gelatinous texture. Chia seeds, Saliva hispanica are tiny little superfood seeds that are native to Guatemala and Mexico. They are the richest source of plant-based omega-3’s, easily digested and loaded with important nutrients:

Read more



Let’s give a grateful shout out to the super-powered foods that support a Gut-Loving Life. A healthy gut means a boosted immune system, healthy skin and hair, and enhanced energy—all reasons for more gratitude!

We know that adding whole foods and reducing your sugar, gluten, and dairy in your daily diet put us on the path toward gut healing, and as I’ve said before, lasting change comes gradually. So in that spirit, here are eight days of ways to introduce Gut-Loving foods into your daily diet.


apple cider vinegar

Apple cider vinegar stimulates hydrochloric acid (HCL) in the stomach. Why is this important? Stomach acid eliminates bacterial intruders that can make their way into our bodies through food. Low stomach acid—spurred by aging, chronic stress, antacids or poor diet—can cause a vicious cycle of poor digestion, chronic gut inflammation, microbial overgrowth, leaky gut, and lowered nutrient absorption. And a whole host of uncomfortable symptoms. To increase your production of stomach acid, try a teaspoon of apple cider vinegar before you eat.


Used as a digestive herb in Chinese medicine for thousands of years, the mucilaginous gel of aloe vera has healing powers and acts as a probiotic. I like George’s Aloe Vera, which is high-quality and tasteless, and add it to smoothies, soups or juice to flush out toxins.



L-Glutamine is an amino acid that acts as a foundation for the health and wellbeing of your digestive and immune systems. It is helpful in repairing the gut from damage, helps regrow and repair the gut lining, helps undo any damage from leaky gut and reduces sugar cravings.



This herb has been used for thousands of years to enhance immunity and treat digestive issues including adrenal fatigue, indigestion, stomach ulcers, leaky gut, heartburn and canker sores. Pro tips: Look for DGL products and not the glycyrrhizin product, and avoid it completely if you have high blood pressure, kidney disease, liver disease, diabetes, heart disease, or are pregnant or breastfeeding.




There’s all kinds of buzz around probiotics, but one of the most nourishing ways to support your gut bacteria is to also feed them Gut-Loving, food-resistant starches, AKA prebiotics. These are digestible fibers that our bacteria need to promote further growth of new and beneficial bacteria.

Prebiotics can be found in bananas, plantains, squash, yams, asparagus, sunchokes, legumes and seeds. Build them into your diet for a happy gut (read: regular bowel movements, improved immune function and healthy digestion).



This powder contains vitamins, minerals and proteins—plus chlorophyll—that are easily assimilated into the gut. It includes calcium, magnesium, iron, copper, phosphorous, manganese, zinc, beta-carotene, vitamins B1, B2, B6, and C, folic acid, and pantothenic acid. And it has five times more iron than spinach and 11 times the calcium! More importantly for our Gut-Love program, it improves the production of HCL in the stomach, which is essential for the breakdown of foods. My favorite is Vimergy.



The most abundant protein in our bodies, collagen is found in muscles, bones, skin vessels, tendons and our digestive system. It’s been shown to help seal and heal the protective lining of the gut. And it has beauty benefits. Since collagen gives our skin strength and elasticity and replaces dead cells, as our collagen production decreases with age it leads to signs of aging (we see you, wrinkles and sagging skin). Collagen is the secret behind bone broth’s magic: When cooked, collagen becomes gelatin and when cooled it congeals into jelly.

When life is too busy for organic, grass-fed bone broth, try incorporating collagen into your diet with a supplement—I prefer Great Lakes Gelatin brand.


Last but in no way least, there’s turmeric. A healing spice in India, it’s used to remedy colds, flus, sore throats, stomach aches and wounds. According to the Health Chef: “Turmeric has been linked to management of inflammatory conditions such as arthritis, asthma, eczema, and inflammatory bowel disease. It is a nutritional powerhouse, rich in manganese, zinc, B group vitamins, and iron.” Convinced? Try incorporating it into your diet via curry dishes, seasoning for lean meats and veggies, dashed on hummus, in turmeric milk or in soups and stews.

I recommend combining your turmeric with pepper, as it enhances absorption! Health note: turmeric may interact with anticoagulants and antiplatelet drugs, such as Coumadin, which may cause an increase in bleeding in some people. Ask your doctor, as always, if you have questions!




Top 100 Women’s Health Blogs And Websites in 2019 for Fitness & Wellness

nourishing lab

It’s a question I hear a lot: How to eat healthfully (and mindfully) in the mornings, when there’s already so much to fit in—especially if you prioritize exercise, as I do.

So what’s the answer? First, let’s start gratefully, with a shoutout to our shared commitment to a morning workout amid our busy lives! Along with gratitude, it’s a great way to set ourselves up for positive energy throughout the day.

Now, what—and when—to eat. The answer depends somewhat on the type of exercise you choose. For example, there’s some benefit to running on an empty stomach, since your body will use stored carbohydrates, then turn to fat, for fuel (the actual order of fuel sources when fasting is alcohol, if any; stored carbs; then body fat). This has a few benefits as you will start to balance blood sugar levels and tap into stored fat (woohoo!) as you build lean muscle.

However, there’s also a downside to these fasting workouts: They can stress your adrenals, so if you suspect you have adrenal fatigue, this is a no-go for you. In that case, or if you have other hormone imbalances or irregular periods, I would suggest trying yoga or walking if you cannot have breakfast before your workout.

It’s a question I hear a lot: How to eat healthfully (and mindfully) in the mornings, when there’s already so much to fit in—especially if you prioritize exercise, as I do. Click To Tweet

However, on the weekends when you have more time and flexibility, you can fuel up first, then add some high intensity workouts into your regime. This could include circuit training or some of my favorites like Barry’s Bootcamp or Orange Theory. On those mornings, start out with The Golden Goddess Smoothie so that your body is fueled properly.

Remember, honoring your body and listening to its cues is key here at NL. If your body feels as though it is struggling then listen to that, honor it and listen to your intuition—that kind of mindfulness is usually spot on when it comes to healing.



beach bound

Summer is finally here! This amazing season is usually all about relaxing by the beach or pool (at least that’s how you always envision it.) But summer can actually be a little bit stressful.

Read more


Memorial Day is coming up! Before we know it, the kids will be out of school and the chaos of summer will start (moms, you know what I mean). All of the craziness can make it difficult to keep up with your health goals.

Read more

Asparagus inspires gentle thoughts. – Charles Lamb, poet, 1775-1834

Low in carbs and sodium but full vitamin A, C, E, K, zinc, folate, calcium, manganese, potassium, selenium, (phew!) asparagus is vital for a healthy and strong immune system. This springy green vegetable is high in fiber and protein, and has the ability to stabilize blood sugars and digestion, as well as prevent unpleasant issues like constipation.

Read more

nourishing lab

I am so glad you are here right now – and that you have chosen a path to health and wellness! The path is very different for each and every one of us, but we can all achieve our goals through some simple steps.

It is about choosing TRUST over SHAME and FEAR.

Read more


For years I have worked with various healing modalities for my IBS and associated pain. At first, it was just abdominal bloating, belching and pain. Food became my enemy.

Read more

One of the most common questions I get from clients is, “What should I eat post-workout?” I know many of my clients look to grab protein bars or protein smoothies but many of these items can be high in high fructose corn syrup and other preservatives. Most protein powders do more harm than good because of all of the synthetic amino acids and other processed and artificial ingredients they contain.

Read more