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health coaching & whole food recipes for IBS + weight loss

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  • Blog
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    • About
    • My health journey
    • Contact
  • Healthy Living Programs
    • 14-day smoothie challenge
    • Lifestyle Change Program
      • Layout + packages
      • LCP online
      • Testimonials
    • Optimal Health Supplement Plan
  • Recipes
    • Appetizers
    • Eggs + Breakfast Food
    • Dinner
    • Meat
    • Fish + Seafood
    • Salads
    • Sides + Soups
    • Sauces + Dips
    • Snacks + Treats
    • Smoothies
    • Hot + Cold Drinks
  • Workouts
  • Health Articles
  • FREE Smoothie Challenge
    • The perfect health smoothie
    • Smoothie FAQ
    • Reviews
    • Smoothie Articles
    • Protein powders
    • smoothie challenge e-book
  • Shop
    • Smoothies for IBS + weight loss e-book
    • Protein powders
    • Greens Powder
    • Protein bars
    • Supplements
    • Casper mattress
By: Jennifer DiGregorio October 15, 2019

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Posted by: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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Who is this chick?

Jennifer DiGregorio

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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🥦Easy Green Smoothie with Protein . . Are you looking for an easy way to fill your body with nutrient-rich fuel that’ll keep you feeling energized for the busy day and week a head? . . If your lifestyle is anything like mine then you don’t always have time to fill your fridge and freezer with green goodness – and even if it’s full, you may not have time to prepare your greens. . . That’s where a high-quality greens powder comes to the rescue. My fridge and freezer might not always be stocked with greens, BUT my cupboard is! . . PaleoGreens has come to my rescue on many occasions, including: 🌱 When I’m in a rush and need to prep my smoothie fast 🥬 When I’m low on energy 🥒 When I feel a cold coming on 🌿 When I’m super lazy, but still want to fuel myself with good stuff 🥦 When I’m looking to cleanse and detox . . Give my Easy Green Smoothie with Protein a try. It makes for a healthy and super easy meal replacement – and it’s LOADED with organic super-foods including; spirulina, chlorella, camu camu, broccoli and kale sprouts, blueberries, cranberries, grape seed and skin + so many more! . . 🥬INGREDIENTS: (serves 1) 1 cup unsweetened coconut or almond milk 1 cup frozen berries of choice 1 scoop PurePaleo Protein (vanilla) 1 tbsp PaleoGreens 1 tbsp coconut oil or 1/2 avocado . . INSTRUCTIONS: 👉Place all ingredients in a high-powered blender and blend until smooth. . . 🔎Find PaleoGreens and PurePaleo Protein @healthletica_wellness and on my website >>> LINK IN BIO or send me a message for direct links. . . #JDsKitchen @designsforhealth.canada
🥚🥥☕ Dairy Free Eggnog Latte . . 🎄One of the things I love most about the holiday season is eggnog. Its warm and festive flavours coupled with its rich and creamy texture makes it the perfect drink on its own – or even better, when combined with coffee ☕! . . Since the BF and I were trapped inside on Sunday because of the freezing rain, we decided to play around with some eggnog latte recipes 😋. . . Here are a couple takeaway notes from our eggnog latte experiment: . . 👉The egg yolk is not necessary for taste, but it does create a creamier texture which is important if you’re using watered down carton nut milks. If using canned full fat coconut milk or other high fat nut milk, then the egg yolk is less important. 👉If you want a frothy latte and don’t have an espresso machine with a steam wand, you can use a blender, immersion stick or other frothing tool instead. Blend/froth warmed eggnog then pour into the espresso OR blend/froth eggnog and espresso together. 👉If you don’t have an espresso machine, you can make this latte with 1/2 a cup of strong brewed coffee instead. 👉Even if you don’t like eggnog, you just might enjoy this eggnog latte. The BF is proof of this. He hates eggnog, but he’s a coffee snob and enjoyed the combination of flavours in this recipe. BIG win for our Sunday latte experiment! . . ☕ INGREDIENTS: (serves 1) 1 cup coconut milk or other nut milk, unsweetened 1-2 tsp. maple syrup or coconut sugar 1 tsp vanilla 1/2 tsp ground ceylon cinnamon @rootalive 1/2 tsp ground nutmeg 1-2 shots espresso 1 pastured egg yolk (optional) . . 👉GET THE FULL RECIPE >>> LINK IN BIO👈 . . #JDsKitchen
🥦🥥 Creamy Broccoli Soup . . Remember those nights when Mom got lazy in the kitchen and whipped you up cream of broccoli soup out of a packet? 🙋‍♀️🤢 . . Well, this Creamy Broccoli Soup recipe throws that wannabe soup stuff down the drain - where it belongs! . . Give this dairy free, plant-based, keto recipe a try 😋 . . INGREDIENTS: 1 bag frozen broccoli or 1 head fresh 1 whole leek 5 large carrots 1 can full fat coconut milk 1 tbsp dried rosemary 2 handfuls fresh parsley Sea salt and black pepper to taste Filtered water . . INSTRUCTIONS: 👉Chop and place all vegetables into a slow cooker. 👉Add all spices and coconut milk. 👉Add filtered water (enough to cover 3/4 of the vegetables). 👉Cook for 4 hours at high or 6 hours at low. 👉Put cooked vegetables and liquid in a high-power blender with fresh parsley (you may have to do this in two batches). 👉Blend until a thick and creamy purée is formed. 👉Jar any extra soup, store in the fridge and use within a week. 👉Top with broccoli sprouts and coconut kefir (optional). . . #JDsKitchen
♥️🌱 Beet Mash (Low-Carb, Dairy Free, Plant-Based) . . DID YOU KNOW❓ Beets are an excellent source of disease-fighting phytonutrients called betalains which have powerful antioxidant and anti-inflammatory properties. . . Betalains are also responsible for providing beets with their vibrant color. Studies show that these potent pigments may help protect against the development of certain types of cancer and disease. . . Try my Beet Mash recipe below. It’s versatile and can be enjoyed warm or cold … ♥️Use as a side to your meat or fish dishes. ♥️Enjoy topped with fried eggs. ♥️Use as a dip or spread for crackers, sliced veggies or wraps. ♥️Mix with canned wild fish for a quick and healthy meal. . . INGREDIENTS: (serves 2-3) 2 cups beets, peeled & sliced (or 1 bag frozen beets) 1/2 head cauliflower, chopped 4 carrots, peeled & chopped 2 tbsp avocado oil 3/4 cup full fat coconut milk, canned @chasorganics 1 tsp dried rosemary Sea salt and black pepper to taste NOTE: You can also use 1 full head cauliflower and no carrots. Both ways taste great! . . INSTRUCTIONS: 👉Place vegetables on baking sheet with oil and spices and bake at 350F for 30-45 minutes. 👉Put cooked vegetables in a food processor or high-powered blender with coconut milk and mix until a smooth mash is formed. 👉Use right away or store in fridge for use during the week. . . #JDsKitchen
🧘‍♀️My yoga family @healthletica_wellness . . Grateful for these beautiful people 🙏💚 . . #yogafamily #community #gratitude #thankful #love #light #namaste #healthletica #yoga #wellness
💚🙏"My Smoothie Challenge began in September. I'm not too sure what I was expecting, but I love smoothies and was hoping for some new recipes. The prep was important for me to ensure I had the right ingredients on hand, including Jen's recommended protein powder that kept me full for a longer period of time. . . I thoroughly enjoyed the experience and flew through the 2 weeks. Once it was over, I was inconsistent with my smoothies - I became a little grumpy, irritable and hangry! So, after a quick chat with Jennifer, I went back to a smoothie a day and in 3 days I was back to my "zen" place again. . . I took this a step further and have been working with Jennifer on a Lifestyle Change Program. I didn't realize that my digestion/tummy troubles were NOT normal. Also, my sleep was not great and my joint pain? - I thought that was just me getting old! . . I'll skip to the end of the 7 weeks and report that: 👉I have very little gas and bloating now 👉My sleep is way better (except when the snore machine next to me starts!) 👉I've lost about 5 lbs right around my muffin top WITHOUT STARVING MYSELF. . . I feel really good. I feel I have a better relationship with food now. I don't crave sweets often any longer. When I'm hungry, I'm actually hungry! It's been a great experience and journey. I encourage others to try the Smoothie Challenge and hopefully the Lifestyle Change Program as well. . . Thank you to Jennifer for helping me through this crazy wonderful journey!" - T. M. . . ❓Are you frustrated with excess weight that won't come off, digestive problems that nag you every day of your life and feeling like most days are a struggle? . . 🥥🥦Join my FREE 14-day smoothie challenge and discover a simple and natural approach to weight loss & better health today! . . 🍓🥑LINK IN BIO TO JOIN🥬🍌 . . #smoothies #glutenfree #dairyfree #paleo #keto #lowcarb #vegan #detox #holistichealth #ingredientsmatter #weightlossjourney #weightloss #cleaneating #healthy #healthyfood #drinkyourgreens #leakygut #ibsdiet #ibsfriendly #guthealthmatters #hormonehealth #lifechangingfoods #eatwellbewell #healingwithfood #makesmewhole #smoothie #autoimmune #diabetes #proteinshake
🧀 Let’s talk dairy … There’s no question that dairy doesn’t work for everyone. Some people are allergic to or intolerant of the proteins in dairy, while others are highly sensitive to lactose, the sugar in dairy. . . 💩 According to Chris Kresser, Functional Medicine Doctor, why dairy benefits some people and causes problems for others boils down to the health of the gut. “If someone has compromised intestinal permeability, or “leaky gut”, it’s more likely that their immune system will respond to potentially allergenic components in milk such as alpha- and beta-casein, casomorphin and butyrophillin. This is especially true for people who are gluten intolerant, because it has been shown that milk proteins commonly cross-react with gluten. Put another way, if you react to gluten, it’s more likely that you’ll also react to milk. Along these same lines, people with small intestine bacterial overgrowth (SIBO) – which is one of the major causes of irritable bowel syndrome (IBS) – may be more likely to react to milk because the bacteria in their small intestine aggressively ferments lactose, the sugar in milk, causing gas, bloating and other G.I. symptoms.” . . 🗓️ If you’re not sure where you stand with dairy, the best approach is to remove it for 30 days and then reintroduce and see what happens. Elimination/reintroduction is still the gold-standard for determining sensitivity to a particular food. . . ❗If you are lactose intolerant, there’s good new … You may be able to enjoy some dairy since many types of cheese naturally have very low or non-measurable amounts of lactose. . . 👉Here’s a list of cheese types that are aged for long periods of time and are likely to have very small or non-measurable levels of lactose: 🧀Cheddar (aged 12+ months) 🧀Swiss (ages 14+ months) 🧀Gouda (aged 18+ months) 🧀Parmigiano-Reggiano (aged 12 to 24 months) 🧀Grana Padano (aged 12 to 20 months) 🧀Romano (aged 3 to 4 years) . . Give this fresh and delicious cheese board a try. Feel free to select cheeses that work well for your body. . . ITEMS: 🧀3 cheeses of your choice 🍇Grapes, green 🥒Cucumber, sliced 🌰Walnuts & almonds, raw 🍈Olives, green 🍐Bosc pear, sliced
🌱 My natural skin care routine #SULFORAPHANE . . 🥦Sulforaphane is one of the most potent ANTIOXIDANTS available, making it great for ANTI-AGING! The highest levels of sulforaphane are found in broccoli, specifically broccoli seeds and 3-day old sprouts. Sulforaphane extracts of 3-day old broccoli seeds and sprouts have up to 100 times higher concentrations of sulforaphane than mature plants. . . 🙋‍♀️I take a sulforaphane supplement daily and use the following natural skin care products infused with sulforaphane. These products are truly amazing and I recommend them to everyone I know. . . 🥦 BroccoFusion OINTMENT & LOTION with Sulforaphane 👉 Reduces the appearance of age spots, acne & blotches 👉 Smoothes wrinkles & improves texture 👉Moisturizes the skin so the complextion looks revitalized 👉 Protects against drying effects of the sun, air and other elements 👉 Skin brightening - radiance! 👉 Helpful for treating skin tags, viral sores, dark circles under eyes, burns, skin irritations, cysts moles, scars, psoriasis, eczema, warts and stretch marks, hyperpigmentation, etc. . . 🍄 BroccoSpa Advanced UNDER EYE CREAM with Sulforaphane & Shiitake Mushrooms Extracts 👉Removes the visible signs of aging 👉Minimizes the look for dark circles 👉Reduces the appearance of age spots 👉Fine lines and wrinkles appear noticeably smoother 👉Firms skin around the contour of the eye area . . 👇How to use these skin care products ... . . ☀️Daytime - Wash face then apply BroccoFusion LOTION to face and neck (+ any other areas you want to treat or moisturize). Apply makeup after if desired. . . 🌙Nighttime- Wash face then apply BroccoFusion OINTMENT to face and neck (+ any other areas you want to treat). After applying the ointment, apply BroccoSpa UNDER EYE CREAM under the eye area. . . 📝Note: BroccoFusion OINTMENT can be applied on the face during the day if your skin is dry and needs extra moisture. I also recommend using it on skin tags, viral sores, burns, skin irritations, cysts, moles, scars, psoriasis, eczema, warts, stretch marks, hyperpigmentation, etc. . . 👉Purchase one or all of these skin care products at @healthletica_wellness or message me for more info.
🍵Turmeric Latte - a.k.a. Golden Milk . . DID YOU KNOW❓ There are over 12,500 peer-reviewed articles published on the benefits of turmeric, in particular one of its powerful compounds, curcumin. . . 🌱Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant – making it great for both weight loss and IBS. . . Unfortunately, the curcumin content of turmeric is not that high, so if you want to experience the full effects of this powerful compound, you need to take a supplement that contains high amounts of curcumin. . . 💊In addition, curcumin is poorly absorbed during digestion, so many different supplement formulations have been created to improve its bioavailability. . . 🔑Consuming curcumin with certain fats and/or black pepper may help to increase absorption. . . This recipe uses coconut milk (a healthy fat) and black pepper, so you can get the most out of your golden milk! . . INGREDIENTS: (serves 1) 1 cup unsweetened coconut milk 1 tsp honey or coconut sugar 1/2 tsp ground turmeric @rootalive 1/4 tsp ground ceylon cinnamon @rootalive 1/8 tsp ground ginger dash of black pepper . . INSTRUCTIONS: 👉Add all ingredients into a small saucepan and heat on the stove. Whisk to combine ingredients. You can also add heated ingredients into a blender to combine. 👉Pour into a mug and enjoy! . . #JDsKitchen

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