#guthealth
It’s hard to believe that your gut controls SO many things in your body!
Sugar and food cravings you can’t control?
Migraines and headaches?
Insomnia or poor quality sleep?
☕️Lack of Energy or fatigue throughout the day?
Acne, Eczema, Psoriasis?
⚖Weight Fluctuation or Troubled weight loss?
Constipation or bloating?
Mood swings, depression, anxiety?
Any of these things can be a sign of an unhealthy gut!
Plexus’ Triplex to the rescue!!
Post link
Feel Good Moment: Getting into bed after a good arm workout, knowing that you’ll sleep well and already looking forward to waking up refreshed and ready for whatever tomorrow brings!
Post link
There are too many of us walking around with inflamed or leaky guts, and don’t realize it is not normal to frequently experience heart burn, bloat, constipation, or diarrhea. I have lost count how many clients have come to me with health issues that they didn’t realize, had a direct correlation with the state of their gut. To name a few….
• Food intolerances (not previously experienced in childhood)
• Frequently sick
• Nutrient deficiencies (Magnesium, B vitamins, Vitamin D, Selenium, Iron…)
• Chronic UTIs
• Skin conditions (acne, eczema)
• Inconsistent or poor quality sleep
• Inflammatory diseases (autoimmune, cancer)
Keep in mind that chronic stress and antibiotics are also big contributors to poor gut health. If you want to experience and FEEL health, you cannot keep ignoring your gut.
EAT MORE:
Pre/Probiotic foods
High-fiber fruits & veggies
Nuts & seeds
Legumes
Non-starchy veggies & foods
Fermented drinks & foods
Low-sugar green smoothies
EAT LESS:
Sugar
Gluten
Red meats
Processed foods
Refined grains & oils
Alcohol
Unhealthy fats & oils
Fried foods
#guthealth #rootcause #stressmanagement #health #healing #holistichealth #digestion #healthydigestion #healyourgut #holistichealing #integrativenutrition #nutrition #nutritionheals #indigestion #bloat #beatthebloat #heartburn #integrativenutritionist #eatgoodfeelgood #autoimmune #cancer #inflammation #antiinflammatory #diseasefighting #UTI #acne #eczema #skinhealth #immunesupport #immunesystem
Hey there reader!
I hope you are well,
My name is Michelle Rocha!
As a Health Coach in training, I’m looking for 6 individuals to provide 6 tailored sessions, for free!
A Health Coach is a supportive mentor and wellness practitioner who helps others feel their best through personalized food and lifestyle changes that meet your unique needs and health goals.
On top of it, I use naturopathic and holistic approaches.
These sessions will consist of:
1. Taking your case
2. What health accomplishments you would like to achieve?
3. How will I be supporting, motivating and helping you become your best self as well as obtaining these goals to improve the quality of your life?
During these session(s) we will be using platforms such as Whatsapp, Zoom, Skype, Email to interact with each other.
These health goals can be something you always wanted to reach!
Examples of that can be weight loss, improving your diet, gut health, reducing stress and/or anxiety, detox, IBS help, diabetes management, Rheumatoid arthritis, Psoriasis, fertility, reducing chronic inflammation, sleeping regulation, etc.
I will be using your case as practical assignments to my College.
Your cases are going to be kept confidential and in private on a lock filing system that I have provided.
I will continue to keep your personal information and details private even when presenting your case to the College.
Are you ready to transform yourself into your best version?
Send me a message if you are interested or if you would like more information!
Much Love,
Michelle
I’m going to have pancakes with a side of pancakes. ✌
My favorite vegan GF banana pancakes. (Serves 2)
Ingredients:
1 cup of oat flour
2/3 cups of plant milk
1 banana
1 tsp baking powder
1 tsp of cinnamon
I usually just add all the ingredients into a blender but you could also mashed the banana and mix all your ingredients in a bowl.
Then just cook like you would regular pancakes. Add all your favorite toppings and enjoy. ✨
#plantbased #organic #wellness #realfood #feedyoursoul #food #foodphotography #healthy #healthyfood #healthylifestyle #wellnessfood #foodie #workout #wholefoods #realfooding #vegan #veganfoodshare #foodblogger #fitness #smoothie #poweredbyplants #veganfood #runner #pancakes #veganpancakes #guthealth #mindfulness #tortitas (at Málaga, Spain)
https://www.instagram.com/p/CVZ6uqbKX7-/?utm_medium=tumblr
Post link
Roll out of bed, into a bowl of açaí .
And all time favorite breakfast.
Ingredients:
1 frozen banana
½ cup of frozen blueberries
1 pack of frozen açaí
A splash of plant based milk
Blend all the ingredients and top with your favorite things.
Had mine with grain free granola from @natruly_es ,blueberries, mango, pomegranate and a big dollop of peanut butter
#plantbased #organic #wellness #plantbaseddiet #feedyoursoul #food #foodphotography #healthy #healthyfood #healthylifestyle #wellnessfood #foodie #workout #wholefoods #realfooding #vegan #veganfoodshare #foodblogger #fitness #smoothie #poweredbyplants #veganfood #runner #acaibowl #acai #guthealth #veganfood #breakfast #smoothiebowl (at Spain)
https://www.instagram.com/p/CVXWUhzq3X9/?utm_medium=tumblr
Post link
It’s that time of the year again so I made some pumpkin spice, apple and walnut muffins.
Gluten free and Vegan.
I’ll post the recipe soon, I just need to make them one more time and tweak a few things.
Ps: this muffins toasted with some plant based butter are my new obsession.
It’s pumpkin spice szn, betches.
#plantbased #organic #wellness #realfood #feedyoursoul #food #summer #foodphotography #healthy #healthyfood #healthylifestyle #wellnessfood #foodie #workout #wholefoods #realfooding #vegan #veganfoodshare #foodblogger #fitness #applepie #poweredbyplants #veganfood #runner #pumpkinspice #baking #guthealth #mindfulness #PSL #glutenfree (at Spain)
https://www.instagram.com/p/CVFYcN4KF0O/?utm_medium=tumblr
Post link
RED VELVET SMOOTHIE (recipe in English down below )
Hace 10 años cuando empecé a hacer smoothies este era uno de mis combos favoritos y hacia mil que no lo hacia.
El ingrediente principal de este smoothie probablemente te haga pensar “vaya p*to asco” pero os prometo que esta buenísimo y que vale la pena probarlo
Ingredientes: ½ plátano congelado, ½ taza de remolacha cocida (si, remolacha, get those veggies in ) 1 taza de leche vegetal, 1 scoop de proteína vegana de chocolate (opcional), 1 cucharada de cacao en polvo, hielo.
El sirope de chocolate es : 1 cucharadita de aceite de coco y una onza de chocolate negro 85% derretido. Ps: cuando hace contacto con el frío se pone duro y es como un magic shell healthy ✨
Y aquí os dejo algunos de lo beneficios de las remolachas:
* Ayuda a bajar la presión arterial alta
* Contiene óxido nítrico que ayuda a reducir el impacto del ejercicio en el cuerpo, mejorando la resistencia a los de alta intensidad.
* Contiene Betaína, nutriente anti-inflamatorio.
* Gran fuente de minerales y fibra
————————————————————————
Red velvet smoothie
Ingredients:
½ banana, ½ cup of steamed beetroot, 1 cup of plant milk, 1 scoop of chocolate plant protein (optional) , 1 tbsp of cacao powder and ice.
The magic shell is a dark chocolate square melted with some coconut oil.
This smoothie is next level ✌
#plantbased #organic #wellness #realfood #feedyoursoul #food #summer #foodphotography #healthy #healthyfood #healthylifestyle #wellnessfood #foodie #workout #wholefoods #realfooding #vegan #veganfoodshare #foodblogger #fitness #fitfood #poweredbyplants #veganfood #runner #smoothie #breakfast #guthealth #mindfulness #smoothiebowl (at Spain)
https://www.instagram.com/p/CVASBaOqPLX/?utm_medium=tumblr
Post link
Overnight Bircher muesli ✨
Copos de avena, lino molido, chia, semillas de cañamo, coco rallado, yogur de coco y leche de avena.
Toppings: frambuesas,arándanos,higos y peanut butter.
#plantbased #organic #wellness #realfood #feedyoursoul #food #summer #foodphotography #healthy #healthyfood #healthylifestyle #wellnessfood #foodie #workout #wholefoods #realfooding #vegan #veganfoodshare #foodblogger #fitness #fitfood #poweredbyplants #veganfood #runner #porridge #breakfast #guthealth #mindfulness #oatmeal (at Spain)
https://www.instagram.com/p/CU9vIrwKJgS/?utm_medium=tumblr
Post link
If there’s one thing I could eat for the rest of my life it would be sushi, buuuut it makes me crazy mad to pay 10 bucks for 8 sad rolls that only have cucumber and carrots in it, like whaaat? Why tho?
So here’s my cheap and lazy version of veggie sushi, a deconstructed sushi bowl, that cost me 0 euros cuz I literally had everything at home and half the time to make because who the hell got the time to roll sushi for hours
Love this meal, you can throw whatever veggies you got laying around, a protein of choice (tofu, beans, tempeh, salmon, tuna, chicken etc…) a grain like sushi rice, or whatever rice you got, quinoa.. and a yummy dressing like a spicy Mayo, garlicky tahini or as simple as tamari/soy sauce, and boom, you got yourself a meal that at any restaurant could easily cost you up to 18€ .
This is what’s inside my bowl
Base is sushi rice.
Marinated ginger baked tofu (rice vinegar, sesame oil, tamari, ginger and a bit of maple syrup)
Cucumber
Carrots
Mango
Edamame
Avocado
Pickled red onions
Toasted nori
Dressing is a spicy vegan mayo: I used Hellman’s vegan mayo, added some rice vinegar and sriracha.
And a sprinkle of sesame seeds.
#plantbased #organic #glutenfree #Vegan #feedyoursoul #food #veganism #foodphotography #healthy #healthyfood #healthylifestyle #wellnessfood #foodie #foodporn #wholefoods #wellness #whatveganseat #instafood #foodblogger #veganfoodshare #guthealth #poweredbyplants #sushi #pokebowl #fitness #veganfood #veganrecipe #vegandiet (at Spain)
https://www.instagram.com/p/CUcZVttKr3n/?utm_medium=tumblr
Post link
A little photo dump of today’s breakfast
My go to every - single - day!
Sourdough topped with mashed avo, kale sprouts, @3veggie cashew “Roquefort” plant based cheese and a good drizzle of truffle oil
And my daily @matcha oat latte
Happy Sunday!
#plantbased #organic #avocado #Vegan #feedyoursoul #food #veganism #foodphotography #healthy #foodstyling #healthylifestyle #wellnessfood #foodie #foodporn #goodeats #wellness #whatveganseat #instafood #foodblogger #veganfoodshare #guthealth #veganism #avocadotoast #sourdough #veganfood #veganrecipe #matchalatte #matcha (at Spain)
https://www.instagram.com/p/CTtzYwYKtTz/?utm_medium=tumblr
Post link
VANILLA & BLUEBS PROTEIN CHIA PUDDING✨
Chia seeds soaked in almond milk, coconut yogurt, a tbsp of vanilla plant protein(I use @nuzest) cinnamon and nutmeg. Topped with fresh blueberries, almond butter, hemp seeds, coco shreds and some blueberry jam
When in doubt go back to eating real foods, less from a package, more from the earth ✌
#plantbased #organic #vegetarian #healthyfood #feedyoursoul #food #kombucha #foodphotography #healthy #foodstyling #healthylifestyle #fitfood #foodie #foodporn #goodeats #wellness #fitness #instafood #foodblogger #vegan #veganfood #whatieat #veganbreakfast #guthealth #paleo #breakfast #wholefoods #grainfree #keto (at Spain)
https://www.instagram.com/p/CQYl_hYpZ-q/?utm_medium=tumblr
Post link
All about the easy/lazy meals ✨
Sourdough topped with mashed avo, baba ganoush, eggs, dill and parsley, chilli flakes and EVOO.
Pretty damn good if you ask me.
Baba ganoush recipe:
2 large eggplants
2 garlic cloves
¼ c tahini
3 tbsp olive oil
2 tbsp lemon juice
Pinch of smoked paprika
Salt to taste.
Parsley to garnish (optional)
Slice the eggplants in half and roast at 200 degrees Celsius for about 60 minutes or until very tender. Scoop out the flesh (discard the skins) and drain for about 20 minutes. After that just blend the eggplant with the rest of your ingredients in a food processor and you are done! ✌
#plantbased #organic #vegetarian #healthyfood #breakfast #food #organic #glutenfree #healthy #grainfree #healthylifestyle #health #foodie #foodporn #paleorecipe #wellness #plantbasedfood #instafood #paleodiet #guthealth #keto #ketodiet #intuitiveeating #plantpowered #Cleaneats #avocadotoast #sourdough #avocado #breakfast (at Spain)
https://www.instagram.com/p/COnFJN4J1Ut/?igshid=w8s6obw2b2on
Post link
Sunday looking extra good! ;)
BBQ jackfruit bowl with pineapple salsa!
Jackfruit pulled pork it’s so easy to make and it will fool anyone into thinking it’s the real thing. This stuff is legit!
Rinse and drain one can of young green jackfruit, take out the center/hard part of the fruit and discard. Place in a mixing bowl and add 2 tsp smoked paprika, 2 tbsp coconut sugar, 1 tsp garlic powder, 1 tsp of onion powder, ½ tsp chili powder, ½ tsp pepper,½ tsp of salt. Toss to coat.
Then heat some oil in a skillet over medium heat and add your jackfruit, cook for 3-4 minutes, then add ½ cup of bbq sauce and enough water to thin and cook for about 20 minutes at low medium heat.
Pro tip: use leftovers to make “pulled pork” sandwiches ;)
Pineapple salsa
I don’t measure this but is basically chopped tomatoes, red bell pepper, fresh pineapple, avocado, cilantro, lime juice, jalapeño, sea salt and pepper
You can also use mango instead of pineapple, just as good.
Happy Sunday! ✨
#plantbased #organic #vegetarian #healthyfood #breakfast #food #organic #glutenfree #healthy #grainfree #healthylifestyle #health #foodie #foodporn #paleorecipe #wellness #plantbasedfood #instafood #pineapple #guthealth #bbq #veganism #intuitiveeating #plantpowered #Cleaneats #vegan #veganfood #jackfruit #veganfoodshare (at Spain)
https://www.instagram.com/p/COpiz45pmmp/?igshid=fz0ag3po469a
Post link
Sourdough improves the digestibility of wheat by reducing phytic acid, breaking down gluten, and unlocking some nutrients.
-
If you use sprouted flour, you can further reduce the phytic acid content of the wheat, and more complex carbohydrates are turn into simple sugar and more nutrients become available.
-
It comes with the cost of weakened dough strength and structure, and this is what I had to experience in making this potato sourdough bread with sprouted organic Irish wheat and sprouted einkorn (50:50). What made is worse: I mashed the roasted potato with the levain so the whole dough was extremely sticky to work with .
-
I also had 3 hours of autolyse (mixing of flour and water to make it easier to work with), but apparently sprouted flour contains a lot more enzymes so they broke down more gluten than I wanted, and I just could not work with it properly.
The dough just broke instead of stretching!!!
-
at the end I still managed to put this wet thing into the banetton, let us do the final proof and froze for 40 minutes before baking it with lots of steam.
-
The result - not bad! The bread is actually delicious, sweeter than bread made with normal flour. Next time I will use less water, and keep the autolyse and fermentation time more controlled, it would probably become more airy and lovely!
-
Noa loves the bread so I am happy :)
-
#sourdough #potatosourdough #sproutedwheat #sproutedeinkorn #raypeatinspired #guthealth (at Bangkok, Thailand)
https://www.instagram.com/p/B_XFe5pjhA0/?igshid=be636q3njo6y
Post link
Since we stopped eating massive amount of leafy greens (I.e. cellulose), our gut feels so much better. Less bloating, no heavy feeling after a meal. Imagine these vegetables go through our digestive system and starts to ferment - it would eventually produce endotoxin.
-
Rather, extract the minerals from the leaves by cooking them for few hours with some vinegar, and drink it. No digestive stress, no oxalates, just good stuff. We mix this veggie broth with yak bone broth and cook mushroom for a couple of hours for extra nutrients. Add some oyster essence for zinc. We often drop an egg into it, too. Now that’s a good meal . And my 2 yo drinks it happily!!
-
#raypeat #raypeatinspired #prometabolicnutrition #broth #vegetablebroth #guthealth
https://www.instagram.com/p/B3J9o1sB9-3/?igshid=jtzk9vhvcgeu
Post link
Pure C8 MCT oil, caramel ghee and sea salt over washed raw carrot salad to clean up my gut . Yap we have been eating it every single day. I feel really good with less starch & fermented foods in general.
-
#endotoxin #c8mctoil #rawcarrotsalad #raypeat #guthealth #prometabolicnutrition (at Bangkok, Thailand)
https://www.instagram.com/p/Bz5wE8CBhCT/?igshid=uepldjqen68n
A sunday morning story.
Today’s Breakfast.
-Organic tumeric mixed with Organic semi-skimmed free range milk.
-Organic oats, pumpkin seeds, cashew nuts, Malatya apricots and wholemeal pitta bread.
#HITACHIBAYLOU #12 04 2020
First photo #18 03 2020 - Organic oats, pumpkin seeds and dried mango with a side of Organic Green tea.
Second photo #11 04 2020 - Organic Tumeric mixed with Organic semi-skimmed milk and Organic oats with pumpkin seeds, Cashew nuts and Golden Malatya apricots.
Today #12 04 2020
Post link
Beet blueberry blood builder This guys has roasted butter beets, blue berries, raw cacao powder, raw milk kefir, cinnamon and cardamom. So many antioxidants, so much goodness! #breakfast #smoothies #monday #wellness #glutenfree #guthealth #GAPS #nourishingfood #foodismedicine
Post link
A Sunday well spent brings a week of content. Back to school snacks: lacto-fermented garlic dill pickles fermenting and bone broth brewing. Time to go outside and play now! #sunday #wellness #guthealth #GAPS #nourishingfood #healthykitchen #paleo #westonprice
Post link
