Witchn’ Kitchn’

…A client sends me an Instagram reel by a health influencer promoting homemade “gut healthy” marshmallows. Guess what the first ingredient was?

One cup of honey.

If you’re trying to improve your gut health, adding extra sugar to your diet is the last thing you should be doing!!!

Here are my thoughts:

The amount of sugar (yes, honey is still sugar-your body doesn’t know the difference between natural sugar or white table sugar) in this recipe will cancel out any gut healing benefits it “may” provide. Sugar is TERRIBLE for gut health and not conducive to weight loss. We really should only be consuming 25 grams per day or less of added sugars.

The best way to support gut health is eating a variety of prebiotic foods. Prebiotics are non digestible fibers found in vegetables that feed our good gut bacteria.

Examples of prebiotics include all types of vegetables, chia seeds, flax seeds, and whole grains.

My suggestion for optimal gut health is to start incorporating more vegetables and fiber into your diet. Really, we “should” aim to have fiber with every meal. For example, you could add one tbsp of chia to your protein oats, or add some wilted spinach into your scrambled egg whites. This time of year I LOVE roasting hearty root vegetables with olive oil and rosemary.

Wouldn’t it be nice if we could just eat marshmallows to improve our gut health? Sorry, but it doesn’t work that way! 😂

Also, be mindful of which health coaches you choose to follow on social media. There’s an over abundance of information out there, and a lot of it is wrong!

Tough Love Tuesday:

If you want to make a change to your body you have to make a change to your lifestyle. If you’re comfortable with what you see in the mirror - keep doing what you’re doing. But if you’re not, then you’re going to need to make adjustments to your daily habits.

For example:

✔️Get your daily latte with unsweetened almond milk or skim milk instead of full fat dairy and skip the sugary add-ins. Or just order your coffee black

✔️Keep your trigger foods out of the house

✔️Start packing your lunch instead of ordering takeout

✔️Use your work breaks to go on a walk instead of snacking in the break room

✔️Prepare more home cooked meals

✔️Skip the weekly cocktail hour

“Change happens when the pain of staying the same is greater than the pain of change" by Tony Robbins

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I am thinking really hard 😂
What do you think I’m going to make?