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Lifestyle posts by Julia Mueller, creator of

Vejo Review – a Portable Pod-Based Blender

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!

Vejo Review - a portable pod-based blender for chilled smoothies and beverages

NOTE: If you purchase a Vejo Starter Kit now, you can get a FREE 8 pack of pods by using the coupon code: TRR8PACK 

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How I Healed My Gut, Part One: My Gut Healing Protocol

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.

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Supplements for Gut Health

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. 

Gut Healing Supplements

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, who is the sponsor of this post. These are tried and true supplements, which I took great care in testing before recommending!

Gut Healing Supplements for IBS, Leaky Gut, SIBO, and more
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.

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How to Improve Your Digestion (Part Two)

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 …

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How to Improve Your Digestion (Part One)

Good digestion boosts your energy level and libido, improves your overall physical and mental health. Illness and wellness begins in your gut!

Happy 2020!

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…


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Top 19 Recipes from 2019

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!

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How to Make Turkey Bone Broth

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:

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Healthy Vegetarian Meal Plan 07.14.2019

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.

Enjoy! xo

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20 Healthy Meal Prep Recipes for Camping

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!

20 Healthy Meal Prep Recipes for Camping (or road trips) | #glutenfree #recipes

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.

Crispy Salmon and Vegetable Stir Fry - an easy and delicious healthy dinner recipe that only takes 30 minutes to prepare

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.

Lemon Rosemary Braised Chicken Thighs - an easy, mouth-watering chicken recipe that's quick, simple, and healthful | #paleo #keto #healthy

Easy Baked Chicken See commentary above!

Easy Baked Chicken - a quick and easy recipe that yields perfectly delicious chicken each and every time

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!

30-Minute Chicken Green Curry - paleo, whole30, grain-free, keto, healthy |

Thai Paleo Panang Curry  – See commentary above!

Thai Paleo Panang Curry - a quick and easy recipe for Thai curry |

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.

Instant Pot Barbacoa Beef - low-carb, paleo, keto, and only 8 ingredients required! |

Carnitas – Make the shredded pork in your Instant Pot or Crock Pot and reheat for tacos, burritos, or bowls.

Instant Pot Carnitas - a quick and simple recipe for restaurant-style carnitas! | #paleo #keto #whole30

Side Dishes:

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!

Crowd-Pleasing Roasted Vegetables - a basic recipe with lots of room for adaptations! This vegan and vegetarian side dish is perfect for serving guests!

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 and Blueberry Salad with Vegan Buttermilk Dressing - the perfect healthy option for bringing to picnics and barbecues!

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.

Kale Pesto Pasta Salad with Sun-Dried Tomatoes and Broccoli - a healthy side dish for summer BBQs and picnics | #glutenfree


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!

5-Ingredient Avocado Tuna Salad - a healthy, filling lunch recipe that is keto, paleo, and whole30 |

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!

Hummus Mashed Chickpea Sandwiches | #healthy #glutenfree #lunch #vegan #vegetarian

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.

Grain-Free Paleo Granola made with nuts and seeds. This refined sugar-free recipe yields huge granola clusters and is super crunchy and delicious for breakfast

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.

Low-Carb Keto Everything Bagels made with almond flour - an easy grain-free paleo bagel recipe! | #glutenfree #breakfast

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!

Grain-Free Hazelnut Flour Waffles - dairy-free, gluten-free, and paleo. These easy blender waffles are healthy and quick to prepare!

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!

Roasted Vegetable Scramble - an easy, nutritious take on breakfast. Serve it up with avocado and fresh fruit for a well-balanced, delicious breakfast.


Cranberry Orange Protein Balls – Basically the easiest low-sugar snacks on the go ever!

Cranberry Orange Protein Balls - healthy paleo-friendly snack made with nuts, seeds, orange zest, dates, and dried cranberries |

Cranberry White Chocolate Macadamia Nut Granola Bars The kids’ll love these 😀

Cranberry White Chocolate Macadamia Nut Granola Bars | Healthy granola bars made with rolled oats and honey @bobsredmill @roastedroot

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.

Roasted Beet and Garlic Hummus | #superfood #appetizer #recipe #healthy

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!

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