Tools For Taming An Upset Tummy

I am finally back home in Lake Tahoe after a wild ride of a couple of months on the road after getting evacuated due to the Caldor Fire. It was a good reminder of how important it is to consistently take good care of my nervous system through daily grounding exercises, nourishing food, and herbal/nutraceutical remedies. It was also a great time to reflect on all of the simple things that I am truly grateful in life, one being the opportunity to serve such an amazing community of people such as yourself!

As you can imagine, two months on the road meant a drastic change in my normal routine and my normal eating patterns. Upon arriving back home, I was in dire need of a little reset - so I wanted to share some tips with you on how to give your digestive system some TLC after travel.

Getting Your Gut Health Back in Check:

First things first: those of us with a sensitive brain know how much of a difference food can make in the way that our brain functions. There is nothing better than being in a good routine at home, cooking nourishing meals and eating all of the foods that we know make us feel really good.

BUT - life is life and there are always going to be times when adventure calls and it's not as easy to maintain the same routine as we do at home. This is OKAY! Here's what I do to reset myself after a stretch of adventure that leaves my tummy feeling not so great.

• My absolute favorite GI reset is to drink 1 cup of bone broth a day. Bone broth is rich in gut healing nutrients such as L-Glutamine, an amino acid that is a necessary building block for the intestinal cells to regenerate themselves. Not all bone broth is made equal. I opt for Kettle & Fire bone broth as their broth is made from organic, free range chicken and the bones are slow simmered to make sure the broth absorbs the max amount of nutrients. My fave is the Turmeric Ginger broth, the ginger is soothing for the stomach and the turmeric is very anti-inflammatory! Click the link below and use code "mooreintegrative" for a 20% discount on Kettle & Fire products. Fun fact, bone broth is keto friendly & mixed with a little bit of ghee is great for those leveraging intermittent fasting for its health benefits.

• Second, I bring it back to basics with my diet and do a few week reset, focusing on whole, real and organic foods such as vegetables and fruits of all colors, nuts and seeds, healthy fats (such as olive oil, ghee, avocado's, coconuts, eggs, etc), organic grass fed meats, and wild caught fish.

• Lastly, I give my digestive system some extra support with: Digestive Bitters (I like Herb Pharm Better Bitters), Short Chain Fatty Acids (Apex Energetics EnteroVite), and a gentle binder to help bind to and pull unwanted inflammatory toxins out of my GI tract (I like GI Detox from Bio-Botanical Research). All of these products are available in my dispensary, linked below.

Recipes for Digestive Support

Below are a couple of my favorite recipes for supporting the digestive tract. Incorporate these into your weekly meal plan for better digestive health!

Digestive Booster Salad

Give your digestive health a boost with this salad recipe! If you feel bloated soon after eating, it’s possible you aren’t producing enough stomach acid or digestive enzymes. Bitter greens can really help to stimulate these secretions, so the below recipe is built off of those! Additionally, there’s anti-inflammatory and antimicrobial nutrients to further support healthy digestion.

Ingredients:

Dandelion greens
Beet greens
Arugula
Radicchio
Romaine
Parsley
Cilantro
Celery
Red onion
Grated beet
Grated carrot
Broccoli sprouts
Chia seeds
Hemp seed

Dressing:
1 inch piece of ginger, grated 1 lemon, both zest and juice
1-2 cloves of garlic
1/3 cup olive oil
1/4 cup coconut aminos
1/2 tsp sea salt

Instructions:

Chop up the desired amount of salad ingredients to suit the size of a salad you’re going for. You can always meal prep by chopping and mixing everything together and storing in the fridge to have throughout the week.

To make the dressing, blend all of the ingredients together in a jar and give it a good shake.

When you’re ready to eat the salad, simply drizzle some of the dressing over it.

Inflammation Fighter Soup

Packed full of vitamins and minerals including leafy greens rich in folate, vitamin C, iron, calcium and vitamin K. This soup is SO GOOD to start making in the fall when it starts getting cold out and to help boost your immune system. It also includes turmeric, a well known antioxidant.

Ingredients:

2 tbsp olive oil
1 yellow onion, diced
2 large carrots, sliced diagonally
2 celery ribs, cut in half lengthwise and then sliced diagonally
3 garlic cloves, minced
2 bay leaves
1/2 tsp dried thyme
1/2 tsp oregano
8 cups Kettle & Fire Bone Broth (use the link above to access 20% off your order)
Vegan Sub: Vegetable broth
2/3 cup quinoa, rinsed well
4 organic chicken thighs, chopped
Vegan Sub: 2 bricks of tempeh
Head of broccoli
Bunch of kale
Lemon, both the zest and the juice
1 tbsp turmeric
1 tbsp Ghee (Remove for vegan option) Parsley & pumpkin seeds to garnish
Big ole handful of broccoli sprouts on top Salt and pepper to taste

Instructions:

Saute the garlic, onion, carrots, celery, bay leaf, oregano, and thyme in the olive oil for
3-5 minutes.

Add in the broth and quinoa. Bring to boil.

Add in the broccoli and chicken. Simmer for 20 min.

Add in lemon zest, lemon juice, kale, ghee, turmeric and salt/pepper. Cook for another 5 minutes.

Let cool, and garnish with parsley and pumpkin seeds.