4-Ingredient Pesto Chicken and Broccoli is the easiest chicken recipe you’ll ever make! Quick and nutritious, a low-carb protein packed meal.
Lifestyle posts by Julia Mueller, creator of TheRoastedRoot.net
An update on what my life is like after healing from IBS – specifically blastocystis hominis, h. pylori, and leaky gut.
My Vejo Review, the world’s first pod-based blender!! My Vejo review includes the full rundown the features, of how Vejo operates, who would love it, how I use it, and more!
This post is sponsored by Vejo.
Have you heard of Vejo? It’s the latest and greatest portable pod-based blender. If you’re anything like me and you love your beverages and have a busy lifestyle, you are going to LOVE this blender!
Before I get ahead of myself, let’s talk details.
What is Vejo?
Vejo is a pod-based portable blender that you can bring with you and make delicious beverages on the go! It comes in nine gorgeous colors (as you can see, mine is orange!) and many, many flavors of blends! You can check out their starter kits and all of the flavors HERE!
NOTE: If you purchase a Vejo Starter Kit now, you can get a FREE 8 pack of pods by using the coupon code: TRR8PACK
Supplements for gut health and immune support. This post gives in-depth information about some of my most trusted gut healing supplements. For those with digestive or gut troubles, here are some supplements for gut health that can be healing for the GI.
Disclaimer: I am not a health professional and am not recommending any specific healing protocol in this post. Before making any changes to your health and lifestyle, be sure you seek advice from a qualified individual.
As a follow up to my blog posts detailing my gut healing story, I wanted to share some of the supplements I take regularly to maintain my gut health.
One of the most transformative actions I’ve taken to improve my gut health has been sticking with a very specific supplement regimen.
While I do think mindful diet and exercise are crucial to maintaining good gut health, it wasn’t until I incorporated certain supplements into my daily routine that I began seeing drastic improvements to my gut.
I’m featuring supplements that are exclusive to iHerb.com, who is the sponsor of this post. These are tried and true supplements, which I took great care in testing before recommending!
To catch you up if you’re new to my story, I experienced IBS symptoms for a number of years. After working with my practitioner over the last year, my IBS symptoms have disappeared and my gut health has improved dramatically.
In order to keep my health on an upward trajectory, I stay consistent with taking my supplements. I won’t need to take these supplements forever, but they have been incredibly useful in both healing my gut and maintaining gut health.
You don’t have to have a GI that is in complete disarray to benefit from certain supplements. In fact, simply adding probiotics (if you don’t normally take them), omega-3s (if you don’t eat fish regularly) AND/OR a Vitamin D supplement can provide an enormous boost to your immune system.
This is not to say we should all be popping pills all day long. While there are so many healing supplements available to help with gut and digestive issues, it is important to take some of them under the care of a practitioner to get the appropriate dosage.
That said, the supplements I discuss in this post are generally recommended by most medical professionals (regardless of whether they are considered western, holistic, integrative, etc.) to be helpful to gut health and can be taken safely by most individuals.
Remember, it is important to make incremental changes slowly and if you are ever concerned about the effect something will have or any possible side effects, always seek the guidance of a medical professional before proceeding with a new supplement.
Without further adieu, here are some of the supplements I take to maintain my gut health.
How I healed leaky gut and a parasitic infection through a gut healing protocol and mindset. Advice for anyone in need of some healing.
Part two of my journey to heal my gut is all about a mindset overhaul. Healing from my parasitic infection and bacterial overgrowth was the easy part – dealing with what percolated up before, during, and after was the actual challenge.
Are you familiar with the metaphor that when you begin to tug on a string, soon the whole thing can come unraveled?
I found this to be true for my gut healing experience.
As I alluded to in my last post, my near decade of gut issues was more than just a set of physical ailments, but also psychological.
When I began tugging on my own string, and as my inner soul fibers began unraveling, I understood that everything that comes undone needs to be dealt with appropriately before I could move forward.
While I’m wrote this portion in my story with the framework of healing gut issues specifically, I hope it can be applied to anything that may be troubling you or keeping you stuck. Those who struggle with perfectionism, the need to control, low self-worth, and/or any chronic physical ailment may find something relatable in this post.
I mentioned in How I Healed My Gut, Part One: My Gut Healing Protocol that the psychological facet of healing can sometimes be more impactful than the medical actions you take. If you haven’t read the first part, you may want to jaunt over there before continuing here so you have a frame of reference. 🙂
My gut issues were worsened by my thoughts and behavior, and therefore alleviated by different thoughts and different behavior.
Everyone has different needs when it comes to healing an ailment.
For some, a simple elimination diet is all that is needed to get rid of a weird GI flair. For others, it is a full-blown healing protocol complete with a kill and re-populate plan. And for others still, it is a full-blown healing protocol and some hefty internal work.
You can probably discern based on these posts what my needs were 😉
“To recognize one’s own insanity is, of course, the arising of sanity, the beginning of healing and transcendence.” – Eckhart Tolle.
The main reason I love this quote is it alludes to the normalcy of lack of mental wellness. Insanity is the rule, not the exception. Transcending your own ego and allowing your mind, body and spirit to heal…that is rare and extremely challenging. It is the exception.
Has anyone else expelled a great deal of time and energy trying to convince others you’re completely stable, rational, awesome, smart & sexy, totally cool? What if we all accept we have a few screws loose, honor the human condition, and dare to break down the much coveted fortress we have built around our ego so that we may live without bounds, have the courage to let people in, and thrive from our hearts?
Our souls would be at peace. We as a species could unify based on our similarities rather than war over our differences. After obliterating our rigid, structured concept of reality and rebuilding a dynamic, fluid life of accepting what truly is, only then can we actually be…totally cool.
It took me a long time to realize I was attached to my illness. I identified with it, my mindset and actions exacerbated it, I didn’t know who I would be without it.
My stress, my need to be perfect, need to control, lack of sense of self all worsened it.
Let me tell you a story.
My gut healing protocol. This is the story about how I restored my gut health through a targeted gut healing protocol under the supervision of a qualified medical professional. Through my gut healing protocol, I was able to eradicate a parasitic and bacterial overgrowth, heal leaky gut, and hormone imbalances. Disclaimer: I am not a …
How to achieve great digestion for improved energy, mood, mental clarity, disease prevention, and more! Yesterday, I posted Part One of this mini series on How to Improve Your Digestion, where I provided some very basic tips on kicking your digestive steeze up a notch. I wanted to dive deeper into the subject of …
Good digestion boosts your energy level and libido, improves your overall physical and mental health. Illness and wellness begins in your gut!
It’s that time again! Many of us are setting goals for the year ahead, some of which revolve around health and wellness.
It is typical to set aesthetic goals at the beginning of a New Year. In my vain opinion, there is absolutely nothing wrong with that. Being happy with your appearance is not selfish or shallow; however, looking internally is the most efficient way of creating long-term waves in your overall health and appearance.
The single most impactful decision I have made regarding my own physical health has been focusing on good digestion.
With good digestion comes high energy, good mood, improved metabolism, hormonal balance, and healthy weight maintenance. All systems in our bodies are interconnected, and our wellness thrives in our gut.
In this sense, rather being laser focused on my body’s aesthetic on the outside, I try to stay mindful about looking internally at the state of my gut health. The happier my gut, the better I look and feel all around.
Many of my friends and family suffer from digestive issues of some sort, whether the frequency of GI upset is occasional, frequent, or daily. For this reason, I thought it would be useful to share some tips on proper digestion to help ease any sort of digestive unrest and also set the stage for long-term wellness.
In my cookbook, Paleo Power Bowls, I touch on some of the fundamentals of good digestion. Because GI discomfort seems to be a very common source of discontent lately, I wanted to dive deeper into the concept of improving digestion.
Disclosure: I am not a healthcare professional and have no ground to stand on in the health community. What I have years of experience figuring out my own digestion. I simply have years of my own trial and error and the assistance of Western, functional, and holistic doctors. Not to mention a ridiculous amount of googling, book and article reading, and podcast listening.
This is Part One of a two-part mini series on digestion. Part One (right here) includes very basic tips, many of which are intuitive. In Part Two, which I will be posting tomorrow), I will dive deeper by discussing specific medical tests that can help you pinpoint the root cause of any digestive ailments.
Here are some tips on…
HOW TO IMPROVE DIGESTION
Check out my Top 19 recipes from 2019! These recipes are tried and true in my own home and throughout my audience!
Thank you for another amazing year! Truly, this site would not exist without your presence, and I’m so grateful you’re here! My hugs and kisses go out to you and yours.
At the end of every year, I like to do a little recap by sharing my top performing recipes from the year. If you didn’t see or try these throughout the year, give them a whirl!
Let’s jump right into it!
Here are my…
Top 19 recipes from 2019!
How to make turkey bone broth in your Instant Pot, slow cooker, or stove top. Use the bones from your Thanksgiving turkey to make bone broth!
Bone broth is a part of my daily diet, and I absolutely love making it myself. Not only is bone broth delicious, but it is also packed with nutrients that are difficult to get anywhere else. Collagen and gelatin are the building blocks of our connective tissue, skin, nails, and are also essential for the health of our gut lining.
For those who suffer from gut issues, and or have been trying to heal leaky gut, bone broth is your friend!
If you have a leftover turkey carcass from Thanksgiving, or have stock-piled bones from cooking chicken, beef or pork, you can easily make bone broth in your pressure cooker, slow cooker, or on the stove top. Let’s hop to it!
How to Make Turkey Bone Broth in the Instant Pot:
This healthy seasonal vegetarian meal plan includes 5 dinner recipes perfect for summer eating. Print out the grocery list to make shopping for the week easy.
On this week’s healthy vegetarian meal plan: Gluten-free Falafel with Lemon Yogurt Sauce, Vegan Red Curry Zucchini Noodle Bowls, Fried Halloumi, Asparagus, and Roasted Cherry Tomatoes with Basil Oil, Instant Pot Pad Thai Stir Fry, and Pesto Gnocchi with White Beans and Broccoli.
Healthy meal prep recipes for camping this summer! If you’re into the great outdoors but don’t want to live off processed food and freeze dried meals while you camp, check out these easy, nutritious make-ahead meals! Prepare them in advance and reheat them when you’re ready to chow down!
Are you planning a camping trip this summer? Do you try to stick to a certain way of eating when you travel and camp? If so, you’re on my team!
I often meal prep whether I’m boarding a plane for a flight, hitting the road for a getaway, or packing up the tent for camping. For me, remaining cognizant of my food intake ensures I get maximum enjoyment out of the trip. Because: regularity.
Given summer is full speed ahead, I figured I would provide inspiration for those of you who are on the same page and like having meals planned out ahead of time. Here are the meal prep recipes for camping I make frequently when I head into the mountains.
It may seem strange to prepare full recipes ahead of time, but I find it makes camp life easier and helps keep folks satiated and calm (me especially). Not to mention, meal prepping helps keep camp eats healthy, rather than diving into bags of chips, cookies, and other processed foods.
That’s not to say camping shouldn’t be fun or come with its own set of delicious eats, but for those who are big into full, well-balanced meals, a little advance prep certainly can’t hurt.
How to Meal Prep For Camping:
Create your menu! Decide based on the list below what seems tasty, easy, and doable for your family while you’re camping. Do the grocery shopping and set aside an afternoon for whipping out the recipes.
Simply make the meals in advance and store them in zip lock bags or glass tupperware in your ice chest. Heat them up on your camp stove when you’re ready to eat!
Be sure to remember side dish essentials like steamed rice (or bread if you eat it). This will help with the satiety of the meals so that you don’t go diving into the snacks.
Helpful Cooking Tools For Camping:
Coleman Stove – I cook all of my meals on my coleman stove, which uses propane. I use a Lodge Cast Iron Skillet or pot for cooking and reheating. Because cast iron is heavy, you can absolutely use your favorite lighter cooking tools.
Jet Boil – I use my jet boil to heat up water for coffee. Back when I used to eat oatmeal, I would make oatmeal in it as well. You can also use it to heat up soup.
Collapsible Coffee Pour Over – I don’t leave home without a method for preparing coffee. I’m just that into my morning beverage! You can use a collapsible coffee pour over for backpacking or lug a ceramic pour over with you. In both cases, I bring #2 filters
Hydroflask Coffee Mug – Not only is camp coffee the best coffee, but keeping it hot is mega. I bring my Hydroflask coffee mug with me to keep my beverages hot. I also use it for tea at night, because nothing soothes the soul like tea at the end of the day.
Hydroflask Water Bottle – Staying hydrated when you travel is important! I drink a lot of water, so I bring my 40-ounce Hydroflask with me wherever I go.
Glass Tupperware – This is the tupperware I use to store my meal prep recipes. I always bring extra in case I need to store camp leftovers as well.
Questions? Hit me up! And now, here are the recipes I make when I camp and travel!
My Go-To Crispy Salmon Recipe – Prepare the salmon and store it in tupperware to reheat on your stove top. Serve with roasted vegetables and a salad! Don’t kill me with fire, but I often cook salmon, keep it refrigerated, then eat it cold. If this weirds you out, simply be sure to heat it back up on your camp stove.
Lemon Rosemary Braised Chicken Thighs – Prepare the full recipe or leave the raw chicken in marinade to grill while you’re camping over a campfire.
Easy Baked Chicken – See commentary above!
30-Minute Green Chicken Curry – Because sometimes you need a little Thai flair in the middle of the woods. I prepare all sorts of curry recipes in advance and bring them with me when I travel. I often store them with rice mixed in so that I don’t need to carry two containers. When it’s time to eat, I simply pour everything into a large pot and reheat on my camp stove. It’s super comforting to have a filling, flavorful meal!
Thai Paleo Panang Curry – See commentary above!
Barbacoa Beef – prepare the shredded barbacoa beef in your Instant Pot or crock pot. Store it in a ziplock bag or tupperware so you can reheat it. It’s great with steamed rice (you’ll want to prepare the rice ahead of time too) or as a wrap or sandwich.
Crowd-Pleasing Roasted Vegetables – There’s no end to the options for roasted vegetables. First off, you can roast any of your favorite veggies, and secondly, you can use them as a side dish for all your dinners, eat them with lunch, or scramble them up with eggs for a veggie scramble. I always make a huge batch of veggies to bring with!
Kale and Blueberry Salad – I absolutely adore this salad because it’s packed with nutrients, texture and flavor, and it saves famously. I love having leafy greens every day, so making this salad ahead of time is marvelous since it keeps for so long (up to 4-5 days!). Store the dressing separately and toss it up when you’re ready to eat. You can apply this same concept to my recipe for The Best Vegan Kale Caesar Salad as well.
Kale Pesto Pasta Salad – This hearty pasta salad is so flavorful and is great for rounding out a meal and keeping your carb tank full. Enjoy with choice of protein for a complete meal.
Avocado Tuna Salad – For this particular recipe, I bring the ingredients with me and make it while camping. I find it tastes best when fresh and it’s super quick and easy to make right then and there. Bring gluten-free bread or tortillas to make sandwiches or wraps!
Hummus Mashed Chickpea Sandwiches – I personally don’t do well with chickpeas anymore, but I do find this to be a SUPER easy and tasty lunch to throw together. It’s perfect for camping!
Curried Chicken Salad Sandwiches – Chicken salad is so easy to prepare in bulk and it saves fabulously! In fact, it tastes the best on Days 2 – 4. Make it ahead of time and bring gluten-free bread or tortillas for lunches.
Sweet Potato Home Fries – When camping, it’s important to have a filling big breakfast! Reheat these sweet potato home fries with eggs and bacon for a complete breakfast.
Paleo Granola – Pack some almond milk, yogurt, berries, and/or banana for this easy cold breakfast. If you eat grains, you can also try out my Cherry Maple Almond Granola, which includes gluten-free rolled oats.
Paleo Everything Bagels – Cook up some eggs, bacon, and/or sausage and make a breakfast sandwich! If you want to be real badass, you can heat the bagels on your stove top to make them crispy and also add cheese.
Grain-Free Almond Flour Waffles – Yup, I prepare waffles or Almond Flour Pancakes ahead of time and eat them for breakfast or snack. More often than not, I’ll smear them with almond butter, fold them in half like a taco and mow them down. Bring fruit, nut butter, or yogurt for enjoying the waffles or pancakes! Or use them as sandwich bread!
Roasted Vegetable Scramble: I roast vegetables ahead of time and bring eggs to make scrambles. Simply heat up the already roasted veggies (recipe under Side Dishes above), then crack the eggs into the skillet and scramble. Just add cheese and bacon for a real good time!
Cranberry Orange Protein Balls – Basically the easiest low-sugar snacks on the go ever!
Cranberry White Chocolate Macadamia Nut Granola Bars – The kids’ll love these 😀
Roasted Beet and Garlic Hummus – sometimes it’s nice to have some sort of dip for your snacking pleasure while you’re preparing a camp meal. This hummus can also be used as a spread for sandwiches or wraps.
That’s it! These easy meal prep recipes for camping are all you need for fueling your adventures!
Let me know what meal prep recipes for camping you make!
My cookbook, Paleo Power Bowls, is now available! CLICK HERE to check it out. Thank you for your support!
If you make one of these recipes for camping, please feel free to share a photo and tag @TheRoastedRoot on Instagram!