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Read MoreWhat Is the elimination diet? Plus how you can use it to makeover your health and lose fat.
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When I first started on my health and fitness journey around 2009, I was the heaviest I had ever been in my life and just didn't feel good in my own skin. With the help of my new boyfriend at the time Chris, now husband, I started putting more focus on the food I ate and my fitness routine in order to lose weight.
The more I changed my eating habits from eating whatever I felt like at the moment to switching to eating healthier meals, I could finally begin to see how my body was reacting to certain food. Meal prepping and planning played a big role in changing my eating habits and being consistent!
While I was eating healthy at the time, I had doubts about dairy and thought it could be a big reason I wasn't losing as much weight as I should have been.
I then removed all dairy from my diet for 2 weeks and then added it back into my meals. I immediately had uncomfortable symptoms like gassiness and extreme bloating. It was downright embarrassing!
It was very clear that I was lactose intolerant and had probably been for quite some time BUT I wasn't able to see the symptoms because on a daily basis I was eating dairy in some form.
After my dairy epiphany, I thought to myself: No big deal, I will replace it with soy! Big mistake for SO many reasons but one being that soy is not a healthy food despite what many health websites and labels tell us. We will have to save that conversation for another day.
So I went to the Starbucks on Astor Place in NYC and ordered a large soy milk latte. My body quickly told me that I couldn't tolerate soy either as I was having the same symptoms as dairy but on a bigger and more embarrassing level.
I later confirmed with my doctor that it was a true soy allergy, but again, I had no idea for so long since I unknowingly ate soy all the time (hint: it's in most packaged foods at the grocery store). My body was in a constant state of inflammation from the food I was eating which may have been the very thing holding me back from losing fat.
The elimination diet is now the tool I use not only with my clients but also anytime I ever have a question about a certain food that seems to be bothering me or if I ever need to do a healthy reboot when my digestion seems off balance.
The Elimination Diet is an approach used by the Functional Medicine community, health practitioners, allergists and nutritionists to figuring out which foods you have a food sensitivity, food intolerance or food allergy to.
This is done by eating an anti-inflammatory diet, removing a specific group of foods that are known to cause issues which allows the body to remove symptoms it may have. Later you will reintroduce certain planned foods back in one at a time to note any reactions creating a personalized eating plan.
Having this information about your individual health is important to understand so that you can eat mindfully, keep your digestive symptoms at bay, start healing your gut, and lose fat. So many benefits!
The elimination diet works in two phases: The elimination phase and the reintroduction phase. I will explain both.
Phase one - Elimination: During the initial phase of an elimination diet, you will remove common culprits of digestive upset and common food allergens from your diet for 2-3 weeks. Most commonly you would remove some of the top 8 allergenic foods: soy, dairy, corn, egg, gluten, peanuts, tree nuts and shellfish. As well as any other food you think you may have an issue with such as nightshades, citrus fruit, yeast, legumes, etc. Please note: You should not test any foods that you believe you may have anaphylaxis reaction to.
This is so you can allow enough time for food allergens as well as other gut irritants to fully get out of your system. During this period you will naturally reduce inflammation in order to allow any symptoms to go away. You dial down your daily meals and snacks so that you are only eating real, nourishing foods that will not hurt your gut. In fact, you can begin to heal your gut with a proper elimination diet.
You will want to be strict during this phase in order to have success. Keep a list of all the foods you can and can't eat during the elimination phase so that you are very clear on which foods you need to avoid. It's very easy to forget and slip up on the foods you are used to eating.
It's important to keep meals simple and stay on track during this time so your body will be somewhat of a blankslate making it easy to figure out which foods work best for you!
Phase two - Reintroduction: Then after the 2-3 week elimination phase is over, you will enter the reintroduction phase. Gradually reintroduce the foods you removed during the initial elimination phase back into your diet one-by-one to see how your body reacts. We always suggest that our clients add back in the one food that they missed the most during the elimination phase but you can add them back in any order that you would like!
With certain food, you may notice reactions from it immediately and with others you may feel the effects a day or so later. During this phase, you will keep a food reaction journal so that you can pinpoint exactly how you are feeling both mentally and physically. Take note of any headaches, muscle aches, joint pain, constipation, gas, bloating, low energy, mood swings, fatigue, foggy thinking, etc.
Pinpointing the way these foods affect you are the key to your health success! This helps you to discover your personalized eating plan and you now know which foods to avoid in your daily life in order to avoid symptoms that may make you feel bad plus get healthier while at it!
“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.”
An entire elimination diet can last between 1-3 months depending on how many foods you reintroduce back into your diet. The great thing about the elimination diet is that it can be tailored specifically to your personal needs with your health coach or practitioner.
In our Beat Belly Bloat program we have our clients go through a simple elimination diet that lasts only 28 days and then they have the freedom to add in extra foods if they would like to extend it. I believe 28 days is more manageable for client’s busy lives!
Many people discount the elimination diet because they think they don't have food allergies or intolerances and it won’t help them, but it goes way beyond just discovering foods you can't eat.
The benefits you can receive by doing an elimination diet are transformational in so many ways! So I wanted to share just a few with you today!
When your body sees certain foods as a danger its natural defenses overreact creating a immune response to let you know in the form of digestive upset, IBS, constipation, hives, acne, excessive gas, bloating, wheezing, watery eyes, puffy skin, eczema, hives, etc. When you eat a food daily that you can’t tolerate, it puts your body in a constant state of inflammation and can later result in disease and weight gain. Once you uncover these foods, you can then take steps to heal your gut and later you may be able to eat that specific food again if desired.
As I mentioned above, eczema which can come in the form of itching, dry, cracking red skin and even acne are often an immune response from certain food. What you think is just normal acne, could actually be your body telling you that diary or another food doesn't work for you and needs to be removed for a time. We’ve had clients in our program report back that their skin cleared up within days of the elimination phase after years of skin issues!
It has been discovered that when your body is in a constant state of inflammation, it can’t lose fat. It's hard to know what foods are inflaming your body if you are eating them often which is why elimination diets are so important to give your body a break from those foods. Also other foods like rancid cooking oils such as canola and soybean oil are also very inflammatory whether you have an issue with it or not, so during an elimination diet you can give you body a break from those foods as well.
It was shown in a study that when people who suffered from frequent migraine headaches went on an elimination diet, it significantly reduced the number of migraines they experienced monthly. Rather than reaching for over-the-counter medication that only masks symptoms, you can use the elimination diet to uncover trigger foods that may be contributing to migraine headaches.
When you have a leaky gut, it often comes in the form of multiple food sensitivities, inflammation, bloating, weakened immune system, etc. A common reason for having a leaky gut is caused by poor diet, stress, internal and environmental toxins. Inflammation is your body’s natural defense mechanism against harmful invaders and its main purpose is to help remove those invaders and heal your body.
Leaky gut is when there’s a lot of inflammation in the gut and large holes develop in the intestinal lining allowing food, toxins and other foreign things to bypass into your bloodstream. As the undigested food or toxins pass into the bloodstream, it causes an immune response in your body and over time can lead to food sensitivities or more serious autoimmune diseases. During the elimination diet, you will remove inflammatory food and discover which ones are making you feel sick. You can then start to lower inflammation since we have removed gut irritants and make gut-healing a priority.
Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!
We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!
Disclaimer: I earn a small commission if you use some of the highlighted links to purchase products mentioned in this blog/website. I recommend only products that I would use my own home or that I would recommend to clients.
Amazon Disclaimer: We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
There are so many amazing health benefits of adding apple cider vinegar (ACV) into your daily routine, but it can be hard to drink for many people, including me.
I wish I could say I was a health goddess/badass and could just drink apple cider vinegar straight, but I would be lying. It makes me gag like you wouldn't believe! I know people do it, but I just CAN'T! And from the many messages I get from ladies on my Instagram, a lot of you can't stand the taste either. I'm glad I am not alone in this!
But this doesn't stop me from drinking it and getting all the amazing digestive benefits that ACV has to offer. I have learned how to sneak it into my diet so I hardly even notice the taste!
Apple Cider Vinegar is made from fermented apples and is full of probiotics, the beneficial bacteria we need in our gut, and enzymes, which help out our digestion by breaking down the food we eat.
It should be organic, raw, unfiltered, and have the "mother" present, a colony of beneficial bacteria, which is a cloudy, dark, stringy substance that you will usually find at the very bottom of the glass jar.
Supports gut health with probiotics
Helps stimulate digestion with enzymes needed to break down food
Reduces high blood sugar
Stop cravings in their tracks
Helps with weight loss by increasing satiety and decreasing calorie consumption (to get the most benefit of this you need to be taking 2 Tbsps a day)
Lowers bad LDL cholesterol and increases the good HDL cholesterol
Soothes heartburn
Replenishes low stomach acid
Helps soothe a sore throat
As well as many other natural remedies for things such as acne, dandruff, healthy skin and hair, etc.
I have 4 ways that I like to drink my ACV so I it doesn't taste as harsh but I still get all the benefits.
The main and easiest way I drink my Apple Cider Vinegar is to sneak it into all of my protein smoothies! I usually make a berry banana smoothie with a scoop of chocolate Vega & Greens protein, banana, frozen strawberries and blueberries, nut butter, stevia, cacao nibs, and then my splash of apple cider vinegar! It helps to balance out the sweetness and the banana taste, plus helps get the digestive enzymes flowing. So it's a win win!
First thing in the morning in warm lemon water and a dash of stevia. It still has a little tangy taste to it but the stevia helps to cut it down and make it more bearable. We do this daily in the Beat Belly Bloat program and it does AMAZING things for the digestive system early in the morning and can also help you cut down on coffee needed. 🍋 The recipe is below!
Add it to my salad dressing. Ok so technically, this isn't "drinking" ACV but this is a great way to get it into your diet in a way that tastes super delicious! I love to mix 1 Tablespoon of extra virgin olive oil with 2 Tbsps of apple cider vinegar + herbs, salt, and pepper and toss it on a grilled chicken salad. SO freaking good!
Drink it in my green tea flat belly tea recipe. Now don't let this cute catchy name make you think this flat belly tea recipe is a quick fix for weight loss because that requires all healthy living components: healthy meals, habits, and exercise (weight lifting + cardio), but it CAN be a great aid in beating belly bloat, helping your digestion, and boosting your weight loss abilities.
Morning Slimdown Elixir
1 cup of warm water
Juice from 1 whole or a half of lemon
1-2 teaspoon organic raw apple cider vinegar
1 teaspoon raw honey, allulose, OR a couple dashes of stevia
So there you have it! Drinking apple cider vinegar can actually taste good!
Learn How to Stop Bloat From Happening
Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!
We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 30-Day Beat Belly Bloat Program today!
Disclaimer: I earn a small commission if you use some of the highlighted links to purchase products mentioned in this blog/website. I recommend only products that I would use my own home or that I would recommend to clients.
Amazon Disclaimer: We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
One of the most important tools that keeps our clients on track for our upcoming Beat Belly Bloat program is WEEKLY MEAL PREP!
Chris and I know firsthand how important meal prep is for staying on track with our personal health goals whether it be muscle building, weight loss or just avoiding inflammatory foods that cause belly bloat, brain fog, and a host of other health issues. We meal prep weekly and it has become a habit for us over the years!
During the first phase of the Beat Belly Bloat program, we eliminate some of the top allergens: soy, dairy, corn, gluten, eggs, and peanuts as well as other inflammatory foods like canola and soybean oil. This gives your body time to rest and de-bloat.
Once you have a clean slate, you can start re-introducing those foods back in one at a time to discover how your body reacts to each food, creating your flat belly blueprint.
It is a program that is used by functional medicine doctors all over the world to help clients regain their health and life. It's amazing!
Plan Ahead. This is essential. Sitting down for a half hour over the weekend to plan out your weekly menu will save you time and money. Pick out 3-4 recipes for the week and make sure to read through them so you can figure out what ingredients you have on hand and the ones you need to buy.
Pre Prep in your free time. Look at your meal plan and recipes and see what can be done ahead of time, in the morning or on the weekend. Pre-soak, defrost, slow cook, pre-chop anything and everything. Chop a lot of garlic at once and keep stored in a sealed container to add to recipes throughout the week.
Use Kitchen Shears. Great for trimming herbs, cutting up or trimming fat off chicken breast, and quickly opening bags, these can be a major time saver in the kitchen.
Be productive while you cook! Cooking doesn't have to consume all your time. While food is cooking, turn on your favorite podcast, listen to an audiobook, do other household chores, check emails or watch your favorite Netflix show or YouTube channel.
Create your meal plan with food you already have on hand. Save time and money by working with what you have in your freezer, pantry and fridge already. Keeping your meals as simple as possible will save you time and can still taste super delicious!
Clean-up while you cook. As you cook, start soaking and washing dishes or load your dishwasher. Wipe up messes on the counter and put away anything that isn't being used. This way you don't get overwhelmed with a big clean up job at the very end.
Cook While You’re Cooking. Have the oven on already? Throw in a tray of kale to make kale chip snacks for the next day or roast your favorite vegetables such as yellow squash, zucchini, mushrooms, and onion - my faves!!
Take a few extra minutes to throw your complete meals into containers. Once all your cooking is done, throw your meals into little grab and go containers. This will save you tons of time during the week as you won't even need to think twice about making your lunch each day. Plus this also makes it easy to throw meals into the freezer if you don't get to eat them during the week.
Pre-prep and freeze your protein smoothie ingredients. Wash, trim and freeze your fruit or better yet, buy organic frozen fruit. Then place each days fruit smoothie portions plus your protein powder, seeds, greens, and any other ingredients you desire into individual jars or ziplock baggies to freeze. Each morning you can throw them into the blender, add almond or coconut milk, and GO!
Pull out the crockpot for no fuss meals. You can make super easy meals overnight or while you are out for the day. Just chop up a bunch of veggies like onion, celery, and potatoes, add your protein of choice and seasonings, then let it cook on low for about 8 hours or on high for 3-4 hours. This will literally save you so much time and result in a delicious tasting meal. Try this easy crockpot beef stew recipe to get started!
Use parchment paper to help keep food from sticking to the pan or dish. Sometimes vegetables and meats will stick to pans when cooking and can create a real mess to clean up. Line your pans with unbleached parchment paper to prevent sticking and make clean up a breeze. It is also helpful to place parchment paper over the top of dishes, like baked chicken, while cooking to avoid splattering and to help lock in the juices.
Find more meal prepping tips on big batch cooking here in this post How to Weekly Meal Prep The Easy Way
Steaming, sautéing, roasting, grilling and baking are healthy, easy, and quick ways to cook food.
Keep it simple! Don’t allow what you don’t know make you feel overwhelmed. Combine a healthy protein, vegetables, grain or potato, and a healthy source of fat to create a balanced meal.
Eat foods that are easy to digest. My rule of thumb is to keep it to 5 ingredients or less. Simple ingredients mean more energy, less bloating, and more nourishment.
Try a few of the wonderful recipes in our meal plan. Remember, if you do not like a recipe then get creative and modify any recipe to your liking.
Adding salsa, hot sauce, coconut aminos, tahini, garlic, or other healthy condiments can make any food taste fabulous.
Prepare your meals in larger quantities so you can have leftovers and freeze portions for an easy grab and reheat option later.
You can prepare soups and freeze them.
Make a large batch of vegetables, protein, potatoes, and white or brown rice for the week.
Put together simple salads and have them ready to go in BPA-free plastic containers or glass Mason jars, with the dressing stored separately.
Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!
We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!
Disclaimer: I earn a small commission if you use some of the highlighted links to purchase products mentioned in this blog/website. I recommend only products that I would use my own home or that I would recommend to clients.
Amazon Disclaimer: We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
Chris and I both get this question from clients all the time "Help! I'm constipated, what do I do?". This is very common for many people and it can affect all aspects of their lives causing them extreme discomfort resulting in them not want to leave the house or participate in special life events.
Everyone is different so the number of bowel movements you have per day will vary, but a good rule of thumb is an average of 1-3 bowel movements a day for a healthy digestive system.
When we poop, we are eliminating toxins, bacteria, mucus, and fiber so it’s important that we are keeping our bowels moving properly so that toxins are not being reabsorbed back in through our colon.
So although we don't want to be harboring these toxins in our colon, it's important that we don't run out and start popping over-the-counter laxatives. When you overuse laxatives, you might have side effects such as loss of electrolytes which lead to dehydration, fatigue, muscle aches and more, as well as mineral deficiency. Additionally, taking too many laxatives can cause gastrointestinal disorder, kidney failure and liver damage.
And while we are here, I should mention that you should NEVER try to take laxatives for weight loss because they won’t help you achieve real lasting fat loss, only temporary scale weight loss from emptying your bowls and reduced water-weight. I assure you it will come right back.
So as you can see, laxatives can cause more damage than good and you can also become dependent on them. Natural health is always the path to BEST health so below we will go over some ways you can get safe and natural constipation relief.
Stress and constant busyness
Poor diet
Certain medications
Dehydration
Lack of fiber in the diet
Eating too much fiber and not enough water
Candida, IBS, or SIBO (small intestinal bacterial overgrowth)
Not exercising
Magnesium deficiency
Hormonal imbalance
Food intolerances
lactose intolerance
Resisting the urge to go during the day
Warm lemon water. Lemon juice helps with waste elimination which will help get things moving right along. Use the juice of 1/2 or whole lemon in a glass of warm water first thing upon waking up in the morning to jump-start your digestion. Read more about the many benefits of lemon water here.
Keep hydrated. Water is needed to help food pass through the small and large intestine. 5 to 10 pounds of fecal matter can be stored in the colon because of dehydration caused by lack of water. A good rule of thumb is to drink ½ your current body weight in ounces of water each day.
Coconut oil. Take 1 to 2 tablespoons of extra virgin coconut oil by mouth will help to lube up your system and keep your things running smoothly. During the colder months, coconut oil may be in a solid form so you can warm it up for a few seconds and drink it or add it to a tea. I prefer to take it in solid form straight up but everyone is different.
Exercise daily. Keeping your body moving every day is key to stimulating circulation creating a healthy digestive system. Getting in about 30 minutes or more of exercise a day will help improve your daily bowel movements and will make a huge difference in every aspect of your life! Check out these workouts to get you started.
Herbal teas. Drinking teas such as a senna containing teas like "Smooth Move" or "Get Regular" blends or fennel and ginger tea to get things moving and improve digestion.
Magnesium. Taking magnesium daily can really help to relieve constipation by pulling water into the stool. Many Americans are magnesium deficient due to lack of it in our soil and therefore the food we eat, poor nutrient absorption, and it leaves the body through sweat and stress. Start supplementing with magnesium citrate at night before bed to help constipation, I personally take 400mg each night. Magnesium can also be absorbed through the skin by taking a relaxing Epsom salt bath at night with 1-2 cups of Epsom salt.
Coconut water. Drinking this can help to hydrate you and balance your electrolyte levels. It can also have somewhat of a laxative effect so start slow and ease off when needed. To get the highest quality coconut water look for one that is organic and doesn't have added flavors or sugars.
Probiotics. Our gut is full of good and bad bacteria that help to keep our immune system strong and digestion running smoothly. Many things we put in our body such as antibiotics, medications, alcohol and certain processed food can kill off both the good and the bad bacteria. Supplementing with a high quality probiotic supplement with at least 15 billion live organisms, probiotic-rich foods like kefir and sauerkraut can help keep your gut flora in check and digestion functioning better.
Squatting instead of sitting. Since the beginning of time we squatted to go to the bathroom but that all changed when we started sitting on a toilet. For many people, this can cause some blockage. Using a footstool like a Squatty Potty to help put you in a more natural position can help to relax your colon to allow stool to flow freely and take off the pressure of straining which can cause hemorrhoids.
Chew your food well. Digestion begins in the mouth the minute you start to even think about food and then enzymes are produced as you start to chew your food. But most of us do not chew food properly as a result of rushing through our meals. Large chunks of food then go through the digestive tract without being broken down properly. It is important to really focus on the food you eat, try eating without distractions such as TV and phones (I know that seems impossible but you can do it!). Really concentrate on the look, feel and taste of your food. Chew until it becomes liquid in your mouth or aim for about 30 bites.
Essential oils. Using high-quality essential oils like lemon, tangerine, ginger, fennel, rosemary, wild orange, and peppermint as an abdominal rub mixed with a carrier oil such as fractionated coconut oil, or in a warm bath with Epsom salts can help to relieve constipation and leave you feeling amazing.
Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!
We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!
Disclaimer: I earn a small commission if you use some of the highlighted links to purchase products mentioned in this blog/website. I recommend only products that I would use my own home or that I would recommend to clients.
Amazon Disclaimer: We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
Drinking warm lemon water first thing in the morning is a great way to start the day because it boasts amazing health benefits that will give you superhuman powers! Ok…so maybe superhuman powers are a bit of a stretch, but it is a simple, cheap, and enjoyable way to improve your overall health. This is one tool that I recommend to most all my clients and they just love it!
I recommend you enjoy your warm lemon water first thing when waking up on an empty stomach, say about 15-30 minutes before breakfast so your body can soak in all the nutrient benefits of the lemon.
12-16 oz glass of warm, not hot, filtered water. You can heat your water up in the microwave for a couple minutes or turn on the tea kettle. Just make sure that the water is not too hot to drink.
The juice of ½ or a full lemon. I recommend starting with half at first to get used to it, then work your way up to a full lemon when you are ready. Cut the lemon in half and juice it right into your cup of water.
Gulp it down and enjoy!
This is a great question and yes, it will soften the enamel on your teeth which can lead to erosion, so you definitely want to take care when drinking. You don't necessarily want to swish the lemon water around in your mouth, instead, the goal is to get into your throat. What I do is open the back of my throat and pour it right in, that way it barely touches the teeth. You can also drink it with a straw to avoid touching the teeth if that feels better for you, but it will take longer to get down. Once you have enjoyed your glass of warm lemon water, you want to wait about 60 minutes before brushing your teeth to avoid any damage.
Absolutely! The lemon water goodness doesn’t have to stop in the morning, you can make a whole pitcher of it and drink it throughout the day to stay hydrated! When possible, use a glass water bottle to avoid the breakdown of plastic inside your water from the acidity of the lemon.
- It can combat bad breath by killing odor-causing bacteria inside the mouth, throat, and tongue.
- It helps to keep you looking younger by providing vitamin C that helps with the production of collagen. Collagen is a protein that helps to rejuvenate our cells, blood vessels and tightens and strengthens our skin.
- It strengthens your immune system and fights off infection that can cause sore throat. This is another amazing benefit of the high levels of vitamin C and because of its antibacterial properties. Just a half cup of freshly squeezed lemon juice (not the bottled stuff) contains 93% of the recommended daily dose of vitamin C and it's a pretty tasty way to get it in too!
- It helps keep you maintain better digestion by stimulating stomach acid and bile productions helping you to break down food in the stomach. Many people suffer from poor digestion whether they know it or not so giving your body a little boost in the morning can go a long way.
- It will help keep you hydrated, by helping you stave off hunger and quench your body’s need for fluids especially when you are drinking too much coffee/tea and not enough water throughout the day. It also improves the absorption of good minerals and nutrients.
- It can help your body detox by stimulating your liver and improving bile production so that your body can excrete the many toxins that we are exposed to daily. This also goes hand-in-hand with drinking plenty of water daily and keeping our digestion moving so that our body is able to flush out toxins that can potentially cause us harm.
- It helps to boost weight loss by fighting hunger and cravings with pectin, a fruit fiber that can help you to feel fuller longer. Drinking lemon water throughout the day is also a great way to stay hydrated so your body doesn't mistake thirst for hunger, this probably happens more than you think!
- It will break you of the coffee habit or at least cut back if you feel like your morning coffee ritual is getting out of hand. The acidity from the lemon water can really help with wanting to grab the morning cup of Joe. Plus it's more hydrating rather than coffee which will actually dehydrate you. (Another great coffee habit buster is our flat belly tea recipe!)
- It can naturally help to dissolve mucus in your body when dealing with respiratory issues and allergies. It is a natural astringent, which helps to break up mucus for easier removal.
Disclaimer: I earn a small commission if you use some of the highlighted links to purchase products mentioned in this blog/website. I recommend only products that I would use my own home or that I would recommend to clients.
Amazon Disclaimer: We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
We are always looking for ways to make our lives easier while using the best possible ingredients to keep us healthy and stay in line with our personal health goals. One thing we do often is prepare our breakfast meals at the beginning of the week especially if we have a busy week ahead of us. An easy breakfast to make are these scrambled avocado ham egg cups. They are great when you are on the go and don’t want to sacrifice taste! Plus they take care of your protein and fat needs so all you have to do is cover your clean carbohydrate and you have a complete meal! Chris loves to make a big batch of oatmeal ahead of time for the week and I am more of a sweet potato gal so I will roast sweet potatoes in the oven. This recipe only calls for 6 eggs which will last about 3 days at 2 egg cups per serving. If you want to make egg cups for the whole week, just add 2 extra egg cups per mix or you can just double the recipe. Also, you can use different ingredients in each egg cup if you really want to have variety throughout the week! Try to use organic ingredients when you can to avoid GMO’s and harmful pesticide residue on your food. Enjoy and let us know what egg cup combinations you come up with!
I have been mostly gluten-free for a few years or so now because of the nasty effects that gluten can have on ones gut and physical health and I really haven't found any gluten-free bread replacements that I can really stand behind. Mostly because of their long list of ingredients and the GF breads that I do approve of are just so darn pricey. So I have cut out all types of homemade sandwiches and wraps over the years and since they haven't been on the menu for so long I don't really miss them very often...BUT from time to time I get a hankering for one.
I've tried making some coconut flour breads in the past but they usually called for a ton of eggs because coconut four is super dense and I just can't eat eggs in large quantities without having respiratory issues. Plus I could never really get them to hold together enough to make a sandwich with. So recently during my 28-Day Beat Belly Bloat group program, myself and others shared a couple soy, dairy, gluten and egg-free tortilla and na'an recipes using different flours like quinoa, almond and tapioca flour. I tried several of my own recipe variations with other fours I had on hand but they just never came out quite right. Then I used tapioca for the first time and noticed how amazingly you could create a bread-like bun using only a few ingredients. So after several experimental recipes I have settled on a delicious gluten-free flatbread bun made of brown rice an tapioca flour.
I've enjoyed the bun with both chicken breast and a burger patty topped with tomato and avocado and the bun has stayed intact every time. Not only does it stay intact while eating the whole sandwich but it also travels well to make sandwiches at the beach or on a picnic. Best of all it tastes buttery delicious!
I have this sandwich about one meal a day as this is by no means a low carb sandwich as it has about 43g of carbohydrates. So don't go crazy and eat three of them once you taste how yummy they are! The great thing is it's void of all the junk ingredients that most processed packaged gluten and gluten-free breads have which makes your body happier and healthier!
Tips for travel: If you don't plan to eat the sandwich right away, let the bun cool first then wrap it in a paper towel and put it in a ziplock bag. The paper towel may stick to the bun but it will remove easily.
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At Awakened Nutrition & Training we are on a mission to help busy women and men like YOU discover the tools needed to lose fat, get stronger, and live a more energized life!
Hi there! We are Chris and Amber Hale, a husband & wife coaching team dedicated to helping you improve your health through food and fitness! We are a certified personal trainer and certified holistic health coach based in Denver, CO.
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