How I healed my gut

First things first, I am not an expert and I by no means have all the answers. These are just a few things that I have found to be helpful and want to share with you. Remember though, your body is unique and just because it works for me, doesn't mean it will work for you. 

So here we go. Let's talk about gut problems. I've had gut problems for as long as I can remember. They started out small, in the form of an occasional belly ache if I ate too much or if I ate some sort of junk food. Pretty normal stuff. Then the problem got worse. They moved into stomach pains that couldn't be tied solely to overconsumption or poor food choices, but didn't force me to stop living my life completely. 

The stomach ache issues followed me through my middle school and high school years and into college.  My first year of college I began to make "better" food choices, (eating less and choosing low-fat and low-calorie) and although I lost weight and started to feel a little more confident, my gut problems persisted. Up until my last year of nursing school (about 4 years ago) I thought that what I was experiencing with these stomach aches was normal. At this point though, my stomach issues began to worsen and actually interfere with me living my life. I would find myself four or five times a week laying down on the couch or going to bed early because of severe stomach pain. I occasionally would tell my then boyfriend now husband about it, but otherwise I kind of tried to not make it a big deal. Part of me thought that it was related to the intense stress that nursing school can bring and the other part of me thought it was normal and not actually a big deal, so I didn't do anything. 

About two and a half years after my stomach pains had worsened and I had spent many nights just lying on the couch in severe discomfort, I started to search for answers. I had stumbled across a few articles that made me wonder if what I was experiencing was not normal and better yet, that there might be solutions to my problem. I wanted to learn more. In the beginning, not everything I tried worked and I had to go through a lot of trial and error before I found what worked, but I am so happy though that I pushed on and found solutions that did work. After a year and a half of really searching to heal my gut and find what works best for my body, I think I can honestly say I am living my best life. Even though I now avoid a lot of things that formerly brought me so much joy, the relief from the pain that I was experiencing is beyond worth it. 

Doing an Elimination Diet 

This was the most helpful thing that I did. The elimination diet that I used eliminated dairy, grains, sugar, soy, legumes, and alcohol. Although I was not a regular alcohol consumer, I ate all of the other things on the regular. Eliminating all of these things from my diet for 30 days helped me realize how much better I felt and then after reintroducing them I was able to pinpoint what exactly was bothering me and create a diet that made me feel my best. I can not recommend this enough as a starting point to help you get to the bottom of your gut issues. 

Consuming collagen 

After reading so much about how collagen can help with gut help, I decided to give it a shot. I started adding two scoops of Vital Proteins collagen to my morning coffee and noticed a big difference in how I felt after a month. I've been taking it faithfully for about seven months now and plan to keep it as a regular part of my life. Collagen can help to reduce leaky gut syndrome by helping break down proteins and healing damaged cell walls in the gut. 

Drinking bone broth regularly

Bone broth has similar benefits that collagen has. If you've ever made bone broth you might notice that when you put it in the fridge it turns into a jello-like consistency. This is because when the collagen from the chicken cooks, it turns into gelatin. That jello part, that's what you want to add to your diet to reap the collagen benefits. Good news, you don't have to eat it in the jello form, heat it and it will turn into a liquid that is cozy and warming. I like to enjoy a cup in the afternoon in place of afternoon coffee. It's so nourishing and super cozy during the winter. You can totally buy some at the store, but if you're looking to save a little money you can make your own using this recipe. 

Eating fermented foods

Fermented foods play a significant role in keeping our guts balanced by adding in different types of good bacteria. I've long loved kombucha and it's tart flavor, but when I began this journey to heal my gut and found that drinking it was not only tasty, but it was also beneficial, I became a more regular consumer of it. Now I consume kombucha at least 4-5 times a week, if not more. It helps that I love drinking it. If it's not your thing, don't worry, there are other ways to get your good bacteria fix. Kimchi, saurkraut, yogurt, and kefir are all excellent sources of good bacteria. Ideally you will strive to work in a variety of these sources to get a variety of good bacteria in your gut. This addition to my diet wasn't difficult for me because I love all of these things already. It might be more difficult if you're not a fan of any of these sources. If that's the case, perhaps the best method for you would be to add in a probiotic supplement. 

reducing stress 

Although I don't think this was the main problem, it was definitely a contributor. When I was in nursing school my stress level was at a ten. As soon as I graduated I decided to start my photography business (with no knowledge, experience, or money) and my stress level remained at a ten. Now, although my stress level is never at a 0 because I don't think that is possible for an entrepreneur, I have lessened my stress significantly. I now say no to things that I previously would have said yes to. I undershedule my week and leave room to let things happen instead of jam packing my week full of meetings and to dos that don't fulfill me. Maybe it sounds crazy but reducing stress might just help your gut problems more than you think. 

reducing caffeine

Caffeine can be so hard on our stomachs, especially when on an empty stomach and served black. I know I sometimes sound like I drink coffee 24 hours a day, but I don't. I actually only drink 1-2 cups in the morning and then occasionally in the afternoon. This might still sound like a lot to some people, but compared to what I would drink if I followed my caffeine junkie spirit, it's nothing. At this point in time I feel good about drinking this amount. It doesn't seem to be disruption my gut and I thoroughly enjoy it. For you though, you might have to cut it out even more or switch to decaf all together. Experiment and see what works best for you. 

Limiting Sugar 

Regularly consuming excessive amounts of sugar can contribute to exacerbating inflammation in our bodies. A huge reason our guts bother us, is often because they're inflamed. Essentially what this means is that eating a handful of oreos will do more than add on a few pounds, it could totally mess up our gut. I definitely can't say I never eat sugar, but I consume it way less than I used to and am mindful that the times that I do indulge are truly worth it. 

WorKing out consistently  

Maybe this is TMI, but we're all friends here and I think it's so important to talk about the role that exercise has played in healing my gut. Keeping my body moving on a regular basis has kept my digestive system regular in the bathroom. If I don't workout for an extended period of time I get bloated and just all around feel less amazing than I could. Workout out has also promoted a healthy cycle of moving my body and then eating well so that I can move my body again, maybe the next time even better. When I workout consistently I find that I more automatically resort to healthy choices because I want to fuel my body to perform better. 

Bliss Bites + Our #prettysimpledinnerparty

This past weekend one of my favorite husband and wife blogger duos, A Couple Cooks, hosted a world-wide virtual dinner party to celebrate the launch of their new cookbook, Pretty Simple Cooking. There were more than 350 hosts and I was beyond thrilled to be one of those hosts! The idea behind the virtual dinner party was that a bunch of people would gather at the same time in different locations all around the world and cook at least one dish from the cookbook.

So, Josiah and I invited some of our favorite couple friends over and had them each choose a dish from the cookbook that they would like to bring and we celebrated together. Food is such a wonderful unifier already so cooking from the same book just made the experience that much more meaningful. There is something so special about all using the same book to create a meal together. We had an amazing spread and it was so great to engage in conversation together with some cherry kombucha in hand. Hosting a cookbook themed party might become a regular thing around here. It was so fun! You can check out a few pictures from our party below. You can also see pictures of some of the other dinner parties here. 

The recipe that I think blew my mind the most from the book so far has been the Bliss Bites (pictured above and below). The peanut buttery, chocolatey, and oat goodness makes it the perfect post-dinner treat. I will probably keep them stocked in our freezer from this day forward! They're perfectly sized and so, so, so good! The recipe for them can be found in the Pretty Simple Cooking cookbook along with 99 other wonderful recipes that you probably need in your life right now. Buy yourself a copy and then invite some of your friends over for your very own #prettysimpledinnerparty. I pinky swear you won't regret it. Also, if you're in Chicago next Thursday, March 1st and want to meet Alex and Sonja, come on out to their book signing at Williams and Sonoma in Lincoln Park! 

We made: 

• Spinach Artichoke Frittata  
• Strawberry Lime Chia Jam 
• Crusty Multigrain Artisan Bread 
• Fennel, Pomegranate, and Arugula Salad 
• Two-Potato Hash with Romesco
• Bliss Bites 

DIY Coconut Kefir + Coconut Kefir Parfaits

I have a confession, I suck at DIYs. Like, I'm awful at them. The best example perhaps of my DIY fails, that was essentially a fail from the moment I dreamed up the idea, was the time I painted a couch. You read that right, I painted a couch. Or at least attempted to paint a couch. Josiah and I had just gotten married and inherited my parent's old couch and love seat that were not the prettiest of colors. 

So I decided to paint them. Most sane people would have maybe thought of the idea and then let it float away with the rest of the idea that you know are just bad. Me on the other hand, I thought of this idea and held onto it for dear life. In fact, at the time I didn't know if I could have had any ideas that were quite as amazing as this. Like, it was just the best. It was going to be cheap and I was going to get a beautiful black couch of my dreams. Did I mention it was going to be cheap? 

Well after buying about $170 worth of paint we ended up with some splotchy, crunchy-feeling seating in our tiny living room. Maybe not my best idea. Since then there have been a series of DIY fails that I've gone into so eagerly and fallen so flat on my face. 

Moral of the story, I'm not great at DIYs. I tell you this so that you know that if I can make this DIY coconut kefir, anyone can. 

Let's talk a little bit about why kefir is important. Kefir is a fermented drink that is similar to yogurt. It's made using cultures of yeast and lactic acid bacteria and it is super good for your gut. We all have probably been told that yogurt is good for our gut, but kefir is especially good for you because it includes a wide variety of bacteria strains. Yogurt on the other hand only contains a few. 

So not that long ago, because I don't tolerate dairy well, I hadn't really tried kefir before. I knew there were benefits to drinking it, but I just assumed because I didn't eat dairy, those benefits wouldn't be available to me. However, after a conversation with my friend Kate I was introduced to the idea of making a non-dairy version of kefir at home. She sent me the link to the kefir starter and in no time I had the most creamy, dreamy, tangy, and irresistible jar of coconut kefir. The fact that it's super good for me is really just a bonus. I would drink this stuff whether it was helping support my GI tract or not. So thank you, kate, for your wisdom. 

A few things to note when making this recipe. I was not successful with ALL coconut milk. If your coconut milk is watery or just all around not thick, the kefir will still do it's thing, but you'll end up with a much chunkier and less appetizing result that separates in the fridge. The coconut milk that I have found works the best is the Whole Foods brand. However, I do think as long as you are conscious of choosing a coconut milk that is legitimately thick, you'll be golden. 

This recipe could not be easier. Like You combine two ingredients and then leave them to do their thing for 24-48 hours and then BAM, you have a good-for-you base for a super yummy snack. I am totally cool with drinking this stuff straight up or spooning it straight from the jar, but I also think it's extra magical with some berries and granola added. I hope that you enjoy this recipe and feel super good about yourself for totally nailing a DIY project that looks fancy, but requires minimal work. 

Coconut Kefir 

• 1 can of coconut milk (14 ounces)*
• 1 packet of the kefir starter

Combine the coconut milk and kefir starter in a mason jar using a whisk. Place a paper towel, cheesecloth, or thin dish towel over the mason jar and set it in a place at room temerature that it will not be disturbed for 24-48 hours. I put mine on our refrigerator. The amount of time you leave your kefir to hang out depends on how tangy you want it. The longer you let it set, the tangier it will be. I usually aim for close to 48 hours because I like it really tangy. If you prefer a more mild flavor, call it good at 24. Once the kefir has reached the level of tang you want, cover it with a lid and store it in the fridge for up to 3 weeks. 

*Using thick coconut milk such as the Whole Foods brand pictured above is critical to the texture of this turning out creamy and delicious. I've found that Trader Joe's coconut milk does NOT work, so I would not recommend using it or other coconut milks that have similar consistencies.

Coconut Kefir Parfaits

Makes 2 

• 1 cup coconut kefir
• 1/2 cup fresh blueberries
• 1/2 cup fresh raspberries 
• 1/2 cup gluten-free or paleo granola 
• a drizzle of honey (optional) 

Alternate layering the coconut, blueberries, and raspberries into two small mason jar or bowl. Top with granola and if you're feelin' extra, drizzle some honey. 

Golden Butternut Squash Soup with Roasted Butternut Squash Seeds

This recipe was created in partnership with Imperfect Produce and featured first over here , but I couldn't resist sharing it with you all too. This year Imperfect produce is leading the campaign #newyearnewwaste and couldn't feel more honored to be inspiring others in a movement I believe so much in. There are so many simple ways to reduce waste. One way is using as many parts of a vegetable as possible. How many times have you used a butternut squash and then just tossed the seeds? I am so guilty of this. It is so, so easy to toss the seeds in oil, sprinkle a little salt, and roast that I don't know why I haven't been doing it forever. In this recipe I used the seeds to add some texture and interest to the soup, but if that's not your thing you can still roast the seeds and eat them straight up or use as a salad topping. Whichever way you decide to consume them, you'll still be reducing waste and that is a pretty freaking awesome thing. 

Golden Butternut Squash Soup

Serves 2  

• 1 medium butternut squash, seeds and all 
• 1 1/2 teaspoon coconut oil 
• 1 can coconut milk (14oz can) 
• 1 teaspoon turmeric 
• 1/4 teaspoon garlic 
• 1/4 teaspoon sea salt 

Preheat Oven to 350 degrees. Cut the butternut squash in half length-wise and scoop out the seeds. Set the seeds aside. Using a pastry brush spread the teaspoon of coconut oil onto the butternut squash halves and then sprinkle the butternut squash with the sea salt. Place the butternut squash halves cut side down and bake in the oven for one hour or until you can carefully remove the skin with a fork. 

While the butternut squash is roasting, rinse the seeds. While you are rinsing remove any stringy squash pieces until all that remains are seeds. Transfer the seeds to a kitchen towel and pat dry. Place the seeds in a medium bowl and toss with 1/2 teaspoon of coconut oil and then sprinkle with salt. Spread out in an even layer on a baking sheet. Turn the oven down to 275 and allow the seeds to roast for 15 minutes or until they begin to pop. Once they are done, set aside.  

Transfer the butternut squash to a food processor and combine it with the coconut milk, turmeric, garlic, and salt. Once combined, transfer to a sauce pan and heat to your satisfaction. Serve in two soup bowls, top with the seeds and enjoy.