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Jennifer DiGregorio

Health coaching for IBS, weight loss + anti-aging

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Blog
About
Healthy Living Programs
Recipes
- Antipasto
- Eggs
- Meat
- Fish & Seafood
- Soups
- Vegetables
- Salads
- Sauces
- Snacks
- Dessert
- Coffee, Espresso, Tea + More
Workouts
Health Articles
FREE Smoothie Challenge
Shop

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Jennifer DiGregorio

Jennifer DiGregorio is a Health Coach who helps busy women lose weight naturally & feel great through simple and delicious smoothies, whole food eating & healthy lifestyle habits.

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Are gas, bloating, constipation, diarrhea or heartburn a frustrating and uncomfortable part of your life? . . Did you know that these symptoms can be an indication of poor gut health, including a damaged gut lining, gut inflammation and possibly leaky gut? . . Here are a few offenders that can cause your gut to become damaged and inflamed: 😫High stress 🍔Poor diet including cereal grains, industrial vegetable and seed oils, sugar and processed soy 🍷Alcohol 😴Low-quality sleep 🏋️‍♂️Excessive high-intensity exercise ☁️Environmental toxins 💊Prescription and non-prescription medications, etc. . . If you have IBS or gut related problems, I recommend that you start by improving your lifestyle to better support the health of your gut. After all, all health begins in the gut, so making gut supportive lifestyle changes is a HUGE investment in your health. . . If you are looking for a supplement that can help you heal your gut, I highly recommend GI-Revive. I have used this supplement for years and have shared it with my friends, family and clients. The results are amazing. . . GI-Revive™ is a synergistic formula offering wide-ranging support for optimal gut health and function. It provides therapeutic levels of nutrients which support gut lining repair and help fight inflammation along with ingredients to promote healthy bowel function. . . Learn more about what makes GI-Revive the best supplement for healing your gut. ⬆️ LINK IN BIO ⬆️

Got smoothie gas? 💩 Are you experiencing gut issues – like gas, bloating, pain, diarrhea or heartburn – after consuming your smoothie? . . These symptoms can be a problem for some people. To be honest, there was a time in my smoothie journey where smoothies were causing baby to have a little too much gas for her liking and run into isolated rooms throughout the day 😳 . . If you’re experiencing gut issues after consuming your smoothie, I strongly recommend that you don’t give up on this healthy habit, but instead make some tweaks so your body is better able to digest and absorb this nutrient-rich drink. . . Here are a few practical tips you can experiment with if you’re experiencing any gut distress with your daily smoothie ... . . 🥦1. Reduce the amount of greens you put in your smoothie. Start with 1/2 a cup and slowly increase this amount over time to see how your gut responds (I don’t recommend going over 1.5 cups of greens). . . 🥥2. Avoid or reduce high sulfur vegetables like kale, broccoli and spinach. Although high sulfur veggies are extremely good for your health they can sometimes cause and/or aggravate symptoms like gas and bloating. Try using vegetables like lettuce, celery, carrots, beets, zucchini or fennel instead. Avoid any other ingredients you suspect are causing symptoms. . . 🍌3. Re-evaluate the protein powder you’re using. Protein powders are a big culprit when it comes to gut issues. Low-quality and high-allergen protein sources (and a long list of ‘other’ ingredients) can cause digestive problems and/or other health issues. . . 🥑4. Drink your smoothie slowly and in a calm state. The slower you consume your smoothie, the easier it is for your gut to digest and absorb nutrients. This is particularly important for those dealing with IBS. . . Join my FREE 14-day smoothie challenge and get over 16 gut-friendly & dessert-inspired smoothie recipes for weight loss and better health. . . 🥬JOIN NOW >>> link in bio🍓

This Cilantro & Dill Chimichurri is great way to quickly add flavour and nutrition to fish and seafood 🌿🐠 . . It’s not only packed with amazing flavour, but detoxifying herbs and ingredients as well! . . Feel free to try this chimichurri on top of eggs, pork, chicken and vegetables – it’s an excellent complement to many foods. I love adding it to canned fish for a quick and healthy meal during a busy work week. . . 🌿Cilantro & Dill Chimichurri . . INGREDIENTS: 1 cup fresh cilantro 1 cup fresh dill 1 small garlic clove 1/2 cup extra virgin olive oil 1/2 lemon (juice only) 1/2 tsp sea salt 1/2 tsp black pepper . . INSTRUCTIONS: 1. Place all ingredients in a food processor or blender and process/blend until herbs are finely chopped. 2. Store in a sealed container or mason jar in the fridge for up to a week. . . #JDsKitchen

🥚Did you know? Eggs are one of the most nutrient-dense foods available. One egg provides 13 essential nutrients, which are found all in the yolk! #eattheyolk 🥚 . . Do you get frustrated when trying to cook eggs for the entire family in a frying pan? . . Check out this easy and fun way to prepare eggs for the entire family without feeling the need to throw your frying pan across the kitchen. 🍳😫 . . All you need is bacon, eggs and a muffin tin. . . 🥓Bacon & Egg Muffin🥚 . . INSTRUCTIONS: 🍳Preheat oven to 350. 🍳Cook bacon half way through on stovetop. 🍳Wrap inside of muffin tin with one strip of bacon per muffin. 🍳Crack one egg into each spot lined with bacon. 🍳Season with sea salt and black pepper. 🍳Bake in oven for 15 minutes. 🍳Remove with spoon, plate and enjoy! . . I like to serve these guys on sweet potato hash with some fresh fruit on the side. . . #JDsKitchen

Did you know? Food-grade lemon essential oil can be used in a variety of recipes (from sweet treats to savory dishes) to replace lemon zest or lemon extract. . . Lemon essential oil is a highly concentrated derivative of lemons that comes from cold-pressing the lemon peel and not the inner fruit. The peel is the most nutrient-dense portion of the lemon in terms of fat soluble phytonutrients. . . Lately I’ve been experimenting with lemon essential oil in my smoothies and baked goods – and OMG, I’m hooked! . . Lemon essential oil not only packs a flavourful punch, but it makes my food taste like I’m some kind of pro chef . The best part is – no more chipping my shellac nails on the evil zester! . . Tips for incorporating lemon essential oil into recipes: . . 🍋Zest of 1 lemon = 8-14 drops lemon essential oil 🍋1 tsp of lemon zest = 1-3 drops lemon essential oil 🍋1 tsp of lemon extract = 3-4 drops lemon essential oil 🍋Add lemon essential oil into recipes as you would lemon zest or lemon extract. 🍋The flavour of lemon essential oil will dissipate during cooking/baking, so add a couple extra drops of oil to recipes that require cooking. . . Give these chewy gluten free & paleo friendly lemon almond cookies with lemon essential oil a try. . . 🍋Chewy Lemon Almond Cookies🍪 . . INGREDIENTS: (makes 12-15 cookies) 1.5 cups almond flour @bobsredmill 4 tbsp coconut flour (+ more if needed) 1/4 cup coconut oil 3 tbsp honey 10 drops lemon essential oil (food-grade @younglivingcanada )OR zest of 1 lemon 2 tsp vanilla extract 1/4 tsp sea salt Toppings: whole almonds and coconut chips (optional) . . Link in bio for RECIPE INSTRUCTIONS or >>> https://jenniferdigregorio.com/2019/04/16/gluten-free-paleo-chewy-lemon-almond-cookie-with-lemon-essential-oil/

🎶 Guess who’s back, back again? The bun is back, tell a friend! 🎧 #eminem . . That’s right - the bun and I are back and bringing you this quick full body workout. Follow the instructions below ... . . 💪Quick full body workout with dumbbells . . 4 reverse lunges with knee lift 4 bent-over rows 4 stiff leg deadlifts 4 bicep curls with overhead press . . Repeat this routine 5 times to complete one full round. Rest for 3-minutes then complete 1-2 more rounds (with a 3-minute rest between rounds). . . I recommend that beginners start with 1 round and work their way up to 3 rounds. . . Start with a weight that is challenging, but allows you to complete the bicep curl and overhead press with good form throughout. Anywhere from 5-15lbs should work well for this routine. You can always decrease your weight (if needed) as you move through this workout. . . This routine targets most of the major muscle groups and gets the heart pumping. The quick transitions from one exercise to the next keeps you focused and make for a fun workout. . . Give this routine a try and let me know how it goes. Leave me a comment below!

Did you know? Just one cup of cooked swiss chard provides a whopping 636% of your daily vitamin K needs! Vitamin K is an essential nutrient for bone health — and reduces fracture rates because it activates the major non-collagen protein that helps form bones. . . This nutrient – along with calcium which is also found in swiss chard – helps modulate bone metabolism, aids in bone growth, and protects the body from bone mineral loss common in the aging process. . . Sautéed Garlic Chard . . INGREDIENTS: (serves 2) 1 bunch swiss chard 3 cloves garlic (thinly sliced) 4 tbsp extra virgin olive oil Sea salt to taste . . INSTRUCTIONS: 1. Chop ends off chard and wash. 2. Place chard in deep stove-top pan with a touch of water, cover pan and let chard wilt over medium-low heat. 3. Once chard is wilted and stems are tender, reduce heat to low, drain any excess liquid and add garlic, olive oil and salt. Cook for another 5-minutes while coating chard in olive oil. . . #LifestyleChangeProgram #JDsKitchen

With Easter around the corner and Spring in the air (minus today, yesterday and the day before 🤦‍♀️) I highly recommend whipping up a batch of these fresh tasting and guilt free coconut lemon muffins 🥥🍋 . . These delicious gluten free Paleo muffins make for a great grab-and-go breakfast or snack - OR an Easter treat 🐰🐣 . . Loaded with all the good stuff including quality protein and healthy fats that will keep you fueled until your next meal. . . You can make a batch, freeze them and grab one whenever you need quick and healthy fuel. They thaw out pretty quick. Or store them in the fridge if you plan on consuming them within a week or so. . . 🥥Coconut Lemon Muffins🍋 . . INGREDIENTS: (makes 12-16 muffins) 6 free run eggs 1/2 cup coconut flour, sifted @earths_choice 1/2 cup coconut oil, melted @spectrumorganic 1 lemon, zest and juice 1/4 cup honey 1 tsp vanilla extract @simplyorganicfoods 1/2 tsp sea salt @celticseasalt 1/4 tsp baking powder . . INSTRUCTIONS: 1. Preheat oven to 350. 2. Add and mix all dry ingredients in one bowl and all wet ingredients in a separate bowl. 3. Add dry ingredients to wet ingredients and whisk together thoroughly until a thick smooth batter is formed. 4. Grease muffin tins with coconut oil. Fill muffin tins 3/4 of the way full with batter. 5. Bake for 25 min. . . #JDsKitchen

Drew (drink + chew) your smoothie . . Are you hesitant to give smoothies a go because you feel you won’t be completely satisfied with drinking your food and would prefer to chew your food? . . In my early smoothie days I felt that I was missing an important part of what consuming food is all about – chewing. So, I began to add different crunchy/chewy foods into my smoothie after blending to create a smoothie that I could sip on and chew through at the same time. . . Not only has this little hack made smoothies more filling and satisfying for me, but it has also allowed me to add more nutrients into my already nutrient-packed smoothie. . . So, before you write-off smoothies completely, I highly recommend trying this … . . After blending your smoothie, stir in 1-2 tbsp. of the following: * Cacao nibs @organictraditions * Crushed or whole raw nuts * Raw or sprouted seeds @go_raw * Unsweetened coconut flakes or chips @earths_choice * Soaked tigernuts @ecoideas * Pomegranate seeds * Goji berries * Bee pollen . . Even if you’re completely satisfied with the current way you prepare your daily smoothie, I still recommend giving this smoothie hack a try. You might just be pleasantly surprised at how much you enjoy some crunch to your smoothie. . . Are you ready to make smoothies a part of your daily routine? Join my FREE 14-day smoothie challenge and I’ll guide you through everything you need to know about preparing the perfect health smoothie. You’ll also get 16+ dessert-inspired smoothie recipes designed to help you lose weight and feel great! . . Sign-up link in bio. . . #smoothies #glutenfree #dairyfree #nutrition #paleo #keto #lowcarb #vegan #detox #holistichealth #ingredientsmatter #weightlossjourney #weightloss #cleaneating #healthy #healthyfood #drinkyourgreens #leakygut #guthealthmatters #hormonehealth #lifechangingfoods #eatwellbewell #healingwithfood #makesmewhole #smoothie #autoimmune #diabetes #proteinshake #healthcoach #LifestyleChangeProgram

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