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When we slow down in winter (don’t quit your workout or movement routine!), often our digestion slows down with us, especially if we start to eat more sweets and bigger meals.

The holidays can also bring on added stress – be that from spending more money, hosting a party, busier at work, or seeing family members you have some challenging history with. And stress puts us in a fight or flight mode, except there is no bear to run from, so we need to find ways to release that stress (more on that in a later post!).

And one thing stress does to your system is it slows your digestion! So, with the combo of stress and eating poorly, our gut could use some help. So along with stress relieving techniques and eating better, here are a few things in your cupboard that’ll boost your digestive juices and keep things moving, if you know what I mean :)…

Did you know that herbs & spices do wonders in aiding our digestion? They can get our stomach acid moving and help to promote production of necessary enzymes. Many herbs and spices aid in digestion, but here are a few key players:

  • turmeric – astringent. calms inflammation, helps maintain stomach acid balance.
  • fennel – possibly the best digestive spice. calms indigestion, and can relieve constipation and gas while strengthening digestive fire and promoting lymph flow.
  • cumin – stimulates digestion, so if you’re feeling a sluggish digestion or constipation, cumin can help. aids in proliferation of good microbes.
  • ginger – good for nausea and relieving GI distress. antispasmodic agent to calm intestines, so it can relieve diarrhea. acts as digestive stimulant for nutrient assimilation. too much can be too heating to the system.
  • cayenne – digestive stimulant. encourages healthy food flow. activates proper production stomach of acids.
  • peppermint – toning for liver, intestines, and stomach. relieves gas and bloating.
  • cardamom – reduces extreme acidity in foods (like coffee or caffeinated drinks!). When cooked in food, reduces excess mucus, gas and bloating.

5 Uses for Spices, so they don’t go bad!

  1. Sprinkle over your eggs. I love the turmeric/cumin/black pepper combo on my over easy eggs in the morning. Studies show that black pepper makes turmeric more bio-available, so grind some fresh pepper with your turmeric and you’re good to go. Experiment with spices you like!
  2. Spice up your oatmeal or porridge. Cardamom and cinnamon (not listed, but still a great spice to get things moving) are nice additions to sweeten things up a bit. You could also try a little cayenne if you like spice and you have poor circulation, or fennel if you like that licorice taste. Mmm, I’m getting hungry.
  3. Make a curry dish! Best way to do that is heat some good fat in a pot (coconut oil, ghee, avocado oil, leftover bacon fat) add whole spices until they’re smelling fragrant and then add in onions and/or garlic until translucent, add in veggies and then coconut milk and your meat of choice. Season to taste (you may want more spices and some salt and pepper). Cook long enough till it’s all cooked through and there you have it!
  4. Create a spice mix (or few) that you’ll love so it’s easy to just add to whatever you’d like. Then place it near your stove! Good combos include: ginger, cardamom, coriander, cayenne, allspice; turmeric, ginger, black pepper, cumin, coriander; cardamom, cinnamon, nutmeg, ginger (to sweeten up a bread or porridge, or spice up some cookies).
  5. Sprinkle on baked winter squash. It’s winter, didn’t you know, so winter squash is a great seasonal veggie to take advantage of. My fav squashes include: kobocha, spaghetti squash (cause it’s a great spaghetti substitute), and turkish turban (beautiful and flavorful).

Have fun with those spices!

As a side note, remember we are all quite different in our needs- if you have more complicated digestive issues (SIBO, Crohn’s, parasites, food allergies, etc), be careful with adding too many spices. Some may be great, while others may aggravate.

From a personal experience (in handling SIBO and potential Crohn’s- what my GI doc wants to diagnose me with), I find that cayenne is a bit harsh and when I was in the throws of a flare, before figuring out a low FODmap diet was my savior, ginger would even be a little too much for my system.. I kept to milder herbs (thyme, rosemary, sage, fennel..). Please seek help from a professional if you have a more complicated situation. I’d be happy to answer any questions you may have or point you in the right direction if I can’t help! You are not alone, and it is possible to heal!

Last but not least, take some deep breaths as you make your way through the holiday season. Remember to honor yourself and your needs!

With heart,

Leah

Detoxing is a word you hear often these days. But what exactly are we referring to when we say detox?

There are so many “cleanses” and “detox programs” that I wanted to get the record straight. A cleanse does not necessarily refer to detoxification. First off, detoxification is something your body is always doing. It is a cellular process of removing toxins, chemicals, free radicals (which are metabolic waste from normal cell functions), etc. And we need nutrients (especially amino acids) in order to do this! More on amino acids in a future post, I promise.

3 Detoxification Myths

  1. Cleansing diets “detox”. Most cleansing diets remove essential nutrients that help your cells and organs detox. You need many different nutrients in order to induce detox reactions. For example, the Master Cleanse- while it may be cleansing to your colon, it is not detoxing, it is not ridding your body of waste material (toxins, chemicals, hormones, etc..)
  2. Vegetarian and vegan diets “detox”. Sorry, but they do not. You need not only minerals, and B vitamins to induce detoxification, but you need many essential amino acids like methionine, glutamine, taurine. These are hard to get from even a vegetarian diet, unless you are eating lots of eggs. Animal products are high in animo acids. You know the big craze about collagen- part of the reason is because it’s packed with amino acids. These nutrients are essential for cellular detoxification, among other things like gut healing.
  3. Colon cleansing is “detoxing”. Colon cleansing definitely has it’s place. It is binding, so after your liver excretes waste products in the bile, your colon eliminates those. If it’s not eliminating properly, you could potentially be reabsorbing those toxins, chemicals, hormones, etc.  Colon cleansing is actually a binding process, not detoxifying process. The toxins get bound and eliminated.

Hope this clears some things up! And if you have any questions or comments, please post below. I am a person on the other side of your computer, and I love to have open dialogue to bring clarity. And hey, maybe there’s something I’m missing that you’d like to share.

****Follow me on facebook to get the news on the next workshop/retreat in April 2018!****

If you care about your health and you’re trying to figure out why you have the health issues you do (including allergies, IBS, eczema, joint pain, fatigue, auto-immune disorders, sinus infections…), then this workshop is for you!

Heal your body with food, movement, and clarity.

October 7th 11am-8pm

Free optional October 8th Breakfast 9am-11am

In this workshop and day retreat, we’ll delve into all things healing for your gut and your body.

Dysbiosis (imbalance) in the gut is related to all forms of dis-ease: hormonal issues, depression, anxiety, auto-immune disorders, low energy, poor sleep, skin issues, the list goes on. In this workshop, we’ll delve into WHY you got where you are, and HOW you can reverse the dis-ease process.

Getaway to recharge, realign with your health goals, tap into your body’s rhythm, and gain the tools to bring you and your family into optimal health.

If you feel sluggish, achy, depressed, anxious, bloated, have brain fog, allergies, IBS, or experience skin irritations, these are all signs of a gut imbalance, and this is the workshop for you!

All happening among the trees, squirrels, birds, deer in the luscious natural surroundings of the hills just 25 mins north of Salt Lake!

What you’ll get:
* A loving atmosphere, surrounded by nature, to receive the nourishment you need
* Cooking demos and recipes that’ll tickle your tastebuds
* Learning how your gut & food affects your energy, sleep, mood, immune system, etc.. and how to reverse disease processes.
* All meals provided! Organic produce, pastured/grass-fed meat, and an emphasis on whole foods that nourish and heal the gut. Vegan/vegetarian options available.
* An opportunity for 1-1 time with me for personalized nutrition
* Space to be heard without judgement
* Movement practices (yes, we’ll do some!) to aid in digestion and stress relief
* Info on supplements to aid in digestion, energy, sleep, and detoxing
* How to tap into your intuition around nourishing food for YOU- one person’s fuel may be another’s poison.

* Bonuses and give-aways along the way!

Eventbrite - Love Your Belly Workshop/Retreat

With health care costs rising, wouldn’t you like to take your health into your own hands? Decrease medications and prevent costly medical bills in the future? Healing yourself with proper fuel and learning great ways to handle stress will give you a great start to achieving these goals!

Are you ready to invest in yourself and your family?

I so look forward to leading you in this healing process, and I promise to create an open space for learning and transformation.

Friend/Partner Discount:
When you and a friend sign up, you each save $40!
Offer expires on 10/2
Workshop limited to 14 people!

Eventbrite - Love Your Belly Workshop/Retreat

 
Call for questions 801-906-3222.

Investment in Yourself: $197

Investment for both you and a friend/partner: $157 each

Options to stay at the beautiful, affordable B&B- only 5 spaces left.

I so look forward to leading you in this healing process, and I promise to create an open space for learning and transformation.

Contact me for more info  801-906-3222 or follow me on facebook for updates/health tips, or the facebook event.

Cheers,

Leah DelPorto

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Updates on the Retreat:

Dinner 10/7 Menu

Trio Soup Tasting:
– Chicken soup/bone broth with fixings of your choice (sauerkraut, miso, lemon, apple cider vinegar, seaweed..)
– Curry winter squash soup (with coconut milk)
– Italian herb veggie soup (with garlic olive oil and fresh squeezed lemon)
… All Dairy and Grain Free

Grain Free Bread
Surprise Dessert

All recipes provided, and you’ll see a demo of one of them! Who’s ready for dinner?!

More about the serene, quaint B&B space, and host Janet…

  • Janet is such a caring, welcoming host. She is a pleasure to talk with, and she makes her home feel like your home!
  • Huge porch with hammock seat/swing, cushioned seating, and table/chair seating
  • Hot tub!
  • Alkalinized water for drinking
  • Large, grassy area for yoga, movement practices, etc. Has another hammock
  • Huge, new trampoline
  • Full kitchen with more tools, pots, pans, etc than you can imagine
  • Clean, welcoming space