Recipe: Saving Strawberries 🍓

We’re using the ‘recipe’ term loosely here because you’re not immediately transforming the strawberries into a dish – what we’re doing is saving these strawberries from an early death caused by the dreaded white fuzzies (which could be a noteworthy name for a rock band) so that you can use them for other recipes on the blog. See below for four, strawberry-inclusive recipes.

How long do strawberries last?

On the counter, strawberries will only last a mere day or two.

Strawberries typically last 5-7 days when kept in the refrigerator.

If storing properly in the freezer, you can expect them to about 6 months. Use an air-tight container for best results.

Why should we rinse/soak berries?

You’ve probably heard about the recent outbreak of hepatitis A linked with strawberries. Because berries are picked by hand, there are a couple main routes for this virus to travel.

1. Infection + improper hand washing. In this case, someone who has hepatitis A could have a bowel movement, not fully their wash hands, and then go out to pick your berries. Gross, we know.

2. Watering with waste water. It’s very possible that sewage-contaminated water could have been used to berry crops. Also super-gross.

Pair either one of these with the fact that blueberries, raspberries, blackberries, and strawberries have many little crevices where a virus could effectively hide out and there’s a problem.

Those crevices also are a sneaky place for mold to grow.

How can I save my strawberries from mold?

Ah yes, the dreaded white fuzzies. Well, remember the saying of “a bad apple spoils the whole bunch”? Same with strawberries. If you see one with some mold growing on it, remove it so it doesn’t start to contaminate the others.

Here’s another way to save your strawberries: in a vinegar bath. Here’s what you’ll need:

Time: about 20 minutes (most of it is passive, waiting time where you can do something else)

Ingredients

1 carton of strawberries

1 part white vinegar (we used 1/2 cup)

4 parts water (we used 2 cups)

Instructions

Place strawberries in large bowl and fill it with the water and white vinegar. Berries should be submerged in the vinegar bath. Leave for about 20 minutes to soak, remember to occasionally rotate the ones floating at the top. Rinse thoroughly with cool water and pat dry with paper towels or set strawberries on top of paper towels to air dry. Use a clean container to store your berries in the fridge.

Success! You’ve saved your strawberries from an early death at the garbage or compost bin. You can use them in some of the following recipes:

Royal Coco-cacao Smoothie Bowl

Red, White, and Blueberry Tart

Amaranth for Breakfast

10TV Summer Mocktails

and many more. Enjoy!

Part Deuce: Stool Chart & Everyone’s Poop Questions 🚽

Believe it or not, this photo of our Bristol Stool Chart was inspired by a failed recipe (we’ll let you guess which :D) and it provides a visual representation of what types of poop humans can produce. There’s also so much more to cover but keep this image in mind as we answer some common questions.

Why should we care about our bowel movements? Why are poops important to learn about?

Paying attention to what we eat and drink is important for everything from athletic performance to increasing our natural energy levels, giving our bodies the nutrients it needs, and more. On the other ‘side’, feces can give clues to your doctor or dietitian about the quality of your diet and underlying health issues such as digestive problems (IBS, celiac disease, ulcerative colitis, Crohn’s and more), microbiome bacterial or viral infections, colon cancer, and more.

As Sir Francis Bacon said, knowledge is power. The more you identify, catalogue, and understand the difference between healthy poos and unhealthy poos, the quicker you can make necessary changes to improve your health. You might want to make adjustments to your diet to help with constipation or diarrhea, identify foods in your diet that cause your stool to be difficult to pass or to float, or to make a visit to see your doctor if there’s a problem.

What are the types of poop on the Bristol Stool Chart?

Poo Types
1: hard, rabbit-like pellets that are hard to expel
2: a contiguous piece but lumpy and still a bit hard
3: a smoother sausage-like poop with cracks
4: sausage or snake-like, smooth and soft with the texture or firmness of nut butter
5: soft pieces, clearly separated
6: mushy stool, ragged edges, not well-defined
7: entirely liquid stool

Do girls poop?

Yes, girls poop. So do the Kardashians and other celebrities, your parents, the pope and the president. No one is too important or special not to poop.

Why is my poop red/green/black?

You might have red poop because of something as innocuous as eating beets or even food coloring. The worst scenario is if your poop is red because of blood. This can be the result of a bleeding ulcer or hemorrhoids, for example.

Green poop, or yellowish-green stool, is usually associated with food moving too quickly through your intestines with the yellowish-green bile not being fully catalyzed by enzymes in the gut that turn it brown. Other causes of green stool are: infections, digestive issues (e.g. IBS, celiac disease), food coloring, or a diet high in dark-green leafy vegetable such as kale, spinach, or collard greens.

Black, tarry stools can signal a real issue in your body, including internal bleeding. You’ll likely need to seek medical attention as soon as possible. If you are pregnant, stool changes can occur that have them looking very dark brown or nearly black. So can iron tablets and folic acid supplements. You’ll want check with your doctor to ensure your stool changes are safe. Remember that food dyes can also lead to black poop.

What if my stool is white or pale?

Pale poop can be a result of a liver or gallbladder issue. The liver might not be producing enough bile, there could be a blockage in the hepatic ducts or common bile ducts. Diseases of the liver (such as cirrhosis and hepatitis) and gallbladder (e.g. gallstones) are typically implicated. Other reasons for pale stool could include pancreatic issues, celiac disease, intestinal parasites, cystic fibrosis, and more.

How long should my poops be?

Continue reading

Kiwi? Oui Oui! 🥝

Nope, it’s not about the flightless bird or New Zealanders today – we are all about this tiny, overlooked fruit in grocery store that has so much to offer you. What are its nutritional credentials exactly? Well, here’s a start:

  • It has about twice the vitamin C of oranges, per serving
  • Constipated? There’s more to help than prunes and psyllium – kiwi contains fiber and an enzyme that maybe help move things along, if you get our drift
  • Folate – this B vitamin helps prevent neural tube defects in pregnancies but is also important for building red blood cells and reducing homocysteine levels
  • Antioxidants to help neutralize free radical damage

A common question is whether one can eat the skin or not. Yes, you can eat the skin. It’s fuzzy and can kind of tickle the mouth a bit, but it has fiber and the skin doesn’t have much of a taste on its own. In terms of the fruit, the texture is similar to that of a banana but with crunchy seeds in the middle (similar to chia seeds). We think these elements come together to create an interesting and sweet snack.

How to eat kiwis:

The easiest way is to slice it up and enjoy it on its own.

We love it in our Red, White & Blueberry Fruit Tart and Spiced Vanilla Chia Pudding.

How will you eat your kiwi? Share in the comments below.

Go-go Goji Berries!

The goji berry, also known as wolfberry, is a sweet orange-red fruit native to Asia. It has been eaten for thousands of years and is a staple of some of the longest-living people on earth, including the Hunza in the Himalayas. With an impressive array of nutritional properties and health benefits, you might want to include it into your diet. We’ll show you how.

Background & Nutritional Properties

Goji berries have been used both as food and botanical medicine. Fortunately, with its sweet taste (it looks like a red raisin but tastes more like a cross between a cherry and a cranberry), it ‘helps the medicine go down’, as Mary Poppins would say.

What else do goji berries offer, nutritionally-speaking? Plenty – including 18 amino acids (the building blocks of protein), high antioxidant content, more protein by weight than other fruits (e.g. oranges, apples, berries), great source of beta-carotene and vitamin C, trace minerals, B vitamins and more.

Goji berries have been extensively studied for their health benefits and have been known to:

• Strengthen the immune system
• Increase longevity and protects from premature aging
Reduce skin cancer risk
• Promote cardiovascular health
• Support eye health and vision
• Maintain healthy blood pressure and blood sugar
• Improve fertility
• Strengthen muscles and bones
• Manage weight

Ready to include more of these delicious and nutritious berries into your diet? First, let’s talk about who should NOT eat goji berries without consulting their doctor or healthcare professional. Obviously, those allergic to the berries should avoid them. Goji berries may interact with certain drugs including blood thinners and diabetes medications as well as drugs for high blood pressure.

Choosing to partake in the nourishment and benefits of these red berries? Here are some ways to include them into your go-go, busy lifestyle:

• During breakfast with DIY Hippie Granola or a warming Great Goji Groatmeal recipe or even just as a topping to your cereal

• Brew in a tea ball with loose green tea

• As a snack on its own or in a trail mix

• In smoothies and yogurt

• Paired with dark chocolate for a satisfying dessert rich in antioxidants

…and more! Goji berries have been used to make soup, stew and wine as well as herbal formulas as a tonic for health.

This nutrient-dense superfood deserves a spot in your pantry with all it can offer to you and your family. Enjoy!

Client Spotlight: Dr. Kim Carter 🙌

“It [the coaching journey] provided a clear focus on challenge areas and necessary goals and accountability to overcome them. I hoped to learn about my mental blocks to living healthier and I wanted to learn strategies to address them. Yes, my expectations have been met.

I have developed the strength/willpower to address all matters leading to a healthier me. I surprised myself when I drastically altered my work and personal schedules to make time and put myself on the front burner. My major insight/breakthrough was definitely the schedule disruption.

I benefited from, and enjoyed the most, what I learned about why my eating habits were poor and the tools to address this (eating at consistent times, drinking plenty of water, poor snack replacement, etc.). I am tracking my meals now (sometimes) and am more conscious about my food intake, eating times of day, and meal prepping myself.” – Dr. Kim Carter


It has been an honor and a pleasure working with Dr. Kim over the course of a few months. The most striking session was probably our first – she realized that she didn’t have much time to dedicate to herself and her health, and she fixed that right up in less than an hour! The keystone action of removing and choosing the activities that fit with her values and goals certainly helped as we added in healthier foods, routines, mindset, and more. Let’s find your keystone habit and build a healthier version of you – schedule your complimentary, 20-minute Discovery Call now.

2022: A New You ✨ with Better Poo! 💩

If you’re one to make New Year’s resolutions, the list may look something like this:

  1. Lose weight
  2. Improve cholesterol
  3. Gain better control over blood sugar
  4. Reduce bloating
  5. Fit into my clothes better, look and feel great!

Instead of taking a shotgun approach to improving our health, focus on one simple thing (which is one of America’s top health issues) and poo better. Everyday. If you can improve your digestion and get the garbage out of your body better during the next 365 days, you are bound to see beneficial changes in your digestion, weight, skin, cholesterol levels and more.

So, my constipated comrades, let’s start the new year off by pooping like pros!

You see, by just focusing on having a good poo each day, you can reap the benefits of better blood sugar regulation, lower cholesterol, and a decrease in bloating and body weight. It also lends itself to having better energy when you don’t have a bunch of garbage in your gut.

We’ve explained it to children as young as 2 and to adults; assuming a healthy digestive capacity, when you eat food, your body absorbs the nutrients and sends the remainder to the colon. It’s imperative to take out household trash regularly and so it is with getting the garbage out of our bodies. Hence, pooping.

Bowel movements are a completely necessary bodily function that, in removing waste, also create more space in the digestion system. Like emptying your bathroom wastebasket regularly allows room for you to put more stuff into it.

The act of defecation has both physiological (it stimulates the pudendal and vagus nerves) and psychological beneficial effects. A really morning good poo can make you feel like a brand new person, ready to conquer the world.

So how do we accomplish better poos in 2022? Easy.

  1. Start by noticing the frequency and quality of your poos. Use the Bristol Stool Chart to keep notes.
  2. Learn the elements necessary to have the perfect poo.
  3. Implement tools to deal with stress. The body doesn’t do its trash-removing duty well during periods of Sturm und Drang, heightened emotions and stress.
  4. Set up a morning routine which includes bowel-stimulating drinks or food as well as time to sit and have a Good Morning Poo

Remember that you may need to address any underlying thyroid issues, food sensitivities, stress sources and managment, and sleep quality. Always speak with your doctor or healthcare provider if you notice bloody stool, severe constipation or abdominal pain, and other troublesome symtoms.

This ONE change of having better poo can set you up for this year, and many to come, in helping you achieve your goals of attaining better health and taking better care of your body.

Haven’t joined our Go with your Gut Facebook group? Now’s the time. Need results sooner?

Our 10-day Express Detox will guide you through the process of removing extra sources of toxins from your diet (and hygiene products) along with and assisting your body’s detoxification processes. The whole-foods, plant-based approach is a great jumpstart into your new year.

We have formulated the daily menu plans and built the process into easy-to-follow steps. By removing most of the major food allergens and incorporating a plethora of nutrient-dense vegetables, fruits, and legumes, the 10-Day Detox assists the body in ‘rebooting’ in a healthy way. Our masterclass takes place on January 2nd so you can make healthy changes in early 2022!

The Only Scale you’ll Ever Need

Many of us have felt tied to presence of the little square box in our bathrooms. Whether it’s with a sense of trepidation each morning, or out of habit, we step on and wait for the results. This smug, often shame-inducing bathroom scale seems to revel in a bit of schadenfreude as it spits back a number that we’ll inextricably tie in with our sense of self-worth. And the bad news often colors the rest of our day, and mood, a dark gray.

While we aren’t necessarily proposing that you throw that machine out or smash it à la Office Space, what we *do* suggest is a different ‘scale’ of sorts – one that will serve you now and well into the future. It involves way less shame and is a springboard into knowing yourself better while quite possibly helping you lose a few unwanted pounds.

What is it? The Hunger Scale.

The tool seems simple enough, but don’t let it fool you. Its power lies in helping you answer some rather complex questions about yourself.

A client recently expressed this beautifully when she mentioned, “I feel like I don’t know how to fill this out. Am I the only one who feels out of touch with her body?

Our answer was, “oh, definitely not. You’re in good company”….because it’s true. Many of us have had similar past experiences when it came to HOW we ate. Why?

Think back to elementary school. You had maybe 30 minutes to process through the line to get your lunch, eat, and talk with your friends before it was recess or back to class. This, of course, continued for many years into higher levels of education.

If you were part of the “clean plate club” at home, you were often eating out of alignment with your true fullness cues.

When it came to work, typically your first job(s) would give you a 15 minute break to maybe shove down some food.

Because of our early experiences in life, all of us have gotten used to driving and eating, eating and working, and eating just because food is around. Rarely do we know what hunger looks like until we are ravenous or light-headed…or what fullness looks like until our pants start biting into our belly skin.

We have lost a connection with our bodies over the years because of all these factors and more. Even if your stomach was growling during an early morning class, you might have told yourself, “shut up body, I can’t eat until lunch.” Perhaps being made to finish your plate involved inner dialogue like, “yeah, I know you’re uncomfortable, body, but you need to make more room and eat this because I don’t want to sit here; I want to go outside and play.”

If you want to read more about our connection, or lack thereof, with our bodies, check out Your Body: Whispers or Screams?

Understandably, this claim seems a bit brazen, but we truly believe that this Hunger Scale tool is the only ‘scale’ you’ll ever need. When you are attuned to your body’s need for fuel versus its need for comfort, you start being able to differentiate between stress or emotional cues and the body’s refueling requirements.

Since getting in touch with her hunger and satiety cues, one client remarked, “I feel like I used to always be eating. I don’t do that anymore.”

We’re gifting you our Hunger Scale template here, with some parts filled in to assist and guide you.

Every one has different signals of physical (and psychological) hunger, so fill it out according to your own unique patterns. If you’re finding it a bit harder than you thought, you’re not alone and we are here to help.

Recipe: Chocolate Chunk Tahini Cookies 🍪

Do you miss chocolate chip peanut butter cookies? Well, with peanuts out-of-the-picture for many school kids (and adults), what can we do instead? Tahini to the rescue!

What is tahini? It’s sesame seed paste that is a great source of protein, healthy fats, and is reminiscent of peanut butter’s taste. With the 90% chocolate chunks and lower amount of maple syrup, this struck us a “healthy cookie” (i.e. not very sweet). Also, amaranth is a come-back grain (really a seed) after a rather sordid history of being banned because it was considered blasphemous (it also strengthened the people to fight against the invaders). Feel free to use chocolate with a lower percentage of cacao and a little more maple syrup, if desired, to fit your sweet tooth.

Prep time: 10 minutes

Cook time: 11 minutes

Servings: 12

Ingredients

1/2 cup tahini

3 oz dark chocolate, chopped

1 cup amaranth flour (for extra protein; or use gluten-free flour of your choice)

3 tbsp gluten-free oats

1/3 cup maple syrup

1-2 tbsp water (if batter becomes too thick)

1 tsp vanilla extract

1/2 tsp cinnamon

1/2 tsp sea salt

Instructions

Preheat oven to 350 degrees. In medium mixing bowl, combine tahini with maple syrup and vanilla. Then add in amaranth flour, gluten-free oats, cinnamon, and salt. Mix and then add chocolate chunks. If batter is too thick, add 1-2 tbsp of water or maple syrup (for those who want this sweeter). Scoop onto baking sheet lined with parchment paper. Bake 11 minutes. Cookies should be chewy and look underdone in the middle (they are vegan and perfectly safe to eat this way). Let set and cool for 10 minutes and then dig in!

Recipe: Chocolate Cherry Smoothie 🍒

Boy have we missed juicy organic cherries. Now that we were able to procure some from the local grocery store, we combined our love of this fruit with another favorite food, chocolate. Like many of our recipes, we try to avoid added sugar – even too much of the more natural, healthier kind- so adjust to your sweet tooth accordingly. Give this cherry chocolate smoothie a try!

Prep time: less than 5 minutes

Servings: about 4, makes ~64oz

Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

Ingredients

4 cups non-dairy milk (we used hazelnut from Elmhurst)

1 cup swisschard and/or kale

1 cup cherries (fresh or we used frozen too cool this drink down even more) and 1 cup blueberries

2 tbsp cacao nibs

2 tbsp cacao powder

2 tbsp beet powder (optional)

4 medjool dates

2 tbsp almond butter

4 tbsp shredded coconut

Instructions

Add all ingredients into a 64 ounce blending container and then blend. You got your veggies in, congrats! Enjoy 🙂

Royal Coco-cacao Smoothie Bowl

Did you know that purple is one of the colors of representing royalty? What better way to start your day than to treat yourself like the queen or king you are! This beautiful bowl, with toppings like coconut and cacao, will leave you feeling full and energized. Ready to eat? Here’s the recipe:

Prep time: 5 minutes

Servings: 1-2

Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

Ingredients

4 large strawberries

1/2 cup blueberries

1 cup non-dairy milk (we used hazelnut milk from Elmhurst)

2 tbsp hemp seeds

2 tbsp cacao nibs

2 tbsp shredded coconut

1/2 tbsp chia seeds

Instructions

Blend all ingredients, except shredded coconut and cacao nibs, until desired texture is achieved. Top with shredded coconut and cacao nibs or other favorites.