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2 Minutes Read

How to Avoid Health Problems: Tips from Your Functional Health Coach

Hey, ladies! As your Functional Health Coach, I'm here to share some fun and fabulous tips to help you stay healthy and radiant. We all want to live our best lives, so let’s dive into some essential habits that will keep us glowing from the inside out!

Eat Well: Nourish Your Body

Fuel your body with healthy, delicious foods. Aim for:

Five servings of fruits and vegetables daily – think vibrant salads, smoothies, and colorful plates.

Three servings of whole grains – High Fiber Low Glycemic Gluten Free foods like quinoa, lentils, chickpeas, buckwheat, and black beans are fantastic choices.

If you're a meat lover, opt for Proteins like chicken, fish, flank steak or tenderloin, turkey, and pork tenderloin. Buy Pasture Raised as much as you can.

Cut down on salt, sugar, processed foods like cereal, breads, pasta, cakes, candy, fast food, and fried foods. Your body will thank you!

Get Healthy Fats for your brain health, joints, and heart – Extra Virgin Olive Oil (EVOO), Coconut Oil, Avocados, Handful of Nuts, Grass Fed Butter, Ghee is a Dairy free option with the milk fats removed.

Exercise: Move and Groove

Get moving! Physical activity isn’t just about looking good – it’s about feeling amazing, too.

  • A mix of cardio, weight training, and stretching is ideal.

  • Aim for 30 minutes a day, four to five times a week. That could be a brisk walk, a dance class, or a fun workout video.

  • Even simple activities like house cleaning or playing with your kids or pets count. Every little bit helps!

Get Enough Sleep: Beauty Rest

Sleep is your secret weapon for health and happiness.

  • Develop a calming sleep routine.

  • Aim for 7 to 9 hours of sleep each night.

  • Quality sleep helps your body repair itself and reduces inflammation, keeping you vibrant and energized.

Other Ways to Minimize Health Risks

  • If you smoke, quit: Your body deserves better.

  • Avoid ongoing high-stress situations: Stress less and smile more!

  • Get a flu shot every year: Protect yourself and those around you.

  • Stay on schedule with annual checkups and preventive screenings: Early detection is key.

Focus on These Habits to Stay Fabulous

By incorporating these habits into your daily routine, you can avoid long-term health issues like hypertension, heart disease, diabetes, minimize arthritis pain by avoiding gluten and other possible triggers, and some cancers. Plus, these tips can help you fend off colds, flu, and even COVID-19.

Remember, health is wealth, and taking care of yourself is the best investment you can make. So, let’s stay healthy, happy, and fabulous together!

Get Your FREE Health Assessment


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07.31.2025

Broccoli Onion Omelette

Servings: 1, Prep Time: 5 min, Cook Time: 10 minIngredients3 large [150 g] Egg1 cup chopped [91 g] Broccoli0.5 onion [55 g] Yellow Onions1 tbsp [12.8 g] Clarified Butter Ghee1 Dash [1 g] Himalayan Pink Salt (To Taste)1 dash [0.1 g] Black Pepper (To Taste)DirectionsWash and cut the broccoli into bite size pieces.Chop the onion into a fine dice and set aside.In a skillet on medium heat, add the ghee and saute the broccoli and onions for 4-5 minutes.Crack the eggs into a bowl and mix well, seasoning with salt and pepper to taste.Pour the eggs into the skillet and cover with a lid. Cook for 5 minutes. Enjoy!Nutrition InfoCalories: 389, Fat: 28g, Carbs: 12g, Protein: 22g, Fiber: 3g, Sugar: 7g

07.30.2025

The Power of Glutamine: A Friendly Guide to Gut, Immune & Muscle Health

When it comes to nutrition and supplements, some nutrients get all the spotlight—like collagen, turmeric, or magnesium. But behind the scenes, there’s a quiet hero doing a lot of the heavy lifting: glutamine.This amino acid might not be flashy, but it’s absolutely essential when your body is under stress—whether from illness, injury, intense exercise, or even poor gut health. In this blog, we’ll explore how glutamine works in the body, the science behind its benefits, and how to use it in real life to support your gut, immune system, and muscles.🔬 What Exactly Is Glutamine?Think of glutamine as a building block of protein. It’s one of 20 amino acids that help your body make the proteins it needs for everything from repairing muscles to keeping your immune system strong.Most of the time, your body can make enough glutamine on its own. But when you’re sick, recovering from surgery, training hard, or dealing with chronic stress, your body might not keep up with demand. That’s when supplementation can really help.There are two types of glutamine:L-glutamine – This is the form your body uses and the one you’ll find in supplements.D-glutamine – This exists in nature but isn’t useful for human health.🌿 What Does Glutamine Actually Do for Us?1. It Heals and Protects Your GutYour digestive tract is lined with millions of cells that are constantly regenerating. These cells rely on glutamine as their main source of energy. Without it, they can’t repair themselves properly, and that’s when issues like leaky gut, bloating, and inflammation show up.In simple terms? Glutamine helps your gut lining stay strong and intact, so toxins, bacteria, and undigested food don’t "leak" into your bloodstream.📚 Research-backed: A study published in Nutrients (2020) showed that glutamine supplementation helped people with inflammatory bowel diseases like Crohn’s and ulcerative colitis reduce gut inflammation and improve the intestinal barrier (Nutrients. 2020;12(3):719).Another review found that glutamine helped protect the gut in people undergoing chemotherapy—treatment that often damages the digestive tract (Curr Opin Clin Nutr Metab Care. 2017 Jul;20(4):369–374).2. It Powers Up Your Immune SystemYour immune cells—like white blood cells—use glutamine as fuel. When you're sick or stressed, they need more of it to keep working properly.Glutamine also helps your body make glutathione, a powerful antioxidant that fights off harmful free radicals and supports detoxification.📚 Research-backed: A clinical trial in Clinical Nutrition (2013) showed that critically ill patients given glutamine had stronger immune responses and fewer infections (Clin Nutr. 2013;32(1):124-130).And a fascinating study from 1996 found that marathon runners who took glutamine had fewer colds and infections after their races than those who didn’t supplement (Eur J Appl Physiol. 1996;73(5):488–90).3. It Speeds Up Muscle Recovery and Reduces SorenessIf you’ve ever felt wrecked after a tough workout, glutamine might help you bounce back faster.When you work out hard, especially during weight training or long cardio sessions, your glutamine levels drop. This can increase muscle soreness and slow down recovery. Supplementing with glutamine helps:Reduce muscle breakdownReplenish energy stores (called glycogen)Boost recovery so you can train again sooner📚 Research-backed: A 2004 study found that athletes who took glutamine recovered strength faster after intense workouts (J Strength Cond Res. 2004;18(4):785-91).Another study in Nutrition (2015) showed that glutamine helped improve exercise performance and reduced fatigue in weightlifters (Nutrition. 2015 Mar;31(3):344-9).🎯 How to Use Glutamine for Real-Life Goals✅ For Gut RepairIf you’re dealing with digestive issues—like bloating, IBS, food sensitivities, or recovering from antibiotics—glutamine can help heal and seal your gut lining.Dose: 5 to 10 grams (1–2 teaspoons) twice dailyBest Time: On an empty stomach—morning and before bedHow to Take It: Mix powder into water or warm bone brothBonus: Combine with gut-soothing herbs like slippery elm or DGL licorice for extra healing✅ For Immune SupportGlutamine is helpful during cold and flu season, or anytime your body is fighting off illness.Dose: 5 grams once or twice a day during illness or high stressBest Time: With mealsPair With: Vitamin C, NAC (an amino acid), and selenium to support glutathione production✅ For Muscle Recovery & PerformanceAthletes and fitness lovers can benefit from glutamine to recover faster and stay strong during training.Dose: 5–10 grams post-workout or before bedHow to Take It: Add to your protein shake or smoothieBonus Stack: Works great with magnesium, creatine, and collagen peptides🥦 Natural Food Sources of GlutamineWhile supplements give you a higher dose, you can also find glutamine in whole foods:Grass-fed beef and chickenWild-caught fishEggsSpinach and cabbageLentils and beansBone broth (a top gut healer!)⚠️ A Few PrecautionsMost people tolerate glutamine very well, but here’s when you should check with a doctor first:Cancer patients: Some cancers can use glutamine for fuel—talk to your oncologist first.Liver or kidney disease: Your doctor may need to monitor usage.Pregnancy or breastfeeding: There’s limited research, so check with your provider.🧠 Bottom LineGlutamine might not be trendy, but it’s incredibly powerful.It fuels your gut lining, strengthens your immune system, and helps your muscles recover—especially when life throws your body into stress mode. 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07.26.2025

Shrimp and Zoodles

Servings: 1, Prep Time: 5 min, Cook Time: 15 minIngredients4 oz [113.6 g] Shrimp (Prawns)3 cup [255 g] Zucchini Noodles1 small [43 g] Shallot2 clove [6 g] Garlic1.5 tbsp [19.2 g] Clarified Butter Ghee0.5 cup [72.5 g] Green Peas4 sprigs [4 g] Parsley1 Dash [1 g] Himalayan Pink Salt (To Taste)1 dash [0.1 g] Black Pepper (To Taste)1 tsp [4.7 g] Lemon JuiceDirectionsPat the shrimp dry and season with salt and pepper to taste. Set aside.In a skillet, add half the ghee in the pan and sear the prawns for 1-2 minutes per side. Remove from heat and set aside.Chop the shallot and garlic into a small dice.Heat a pan to medium heat and add the remaining ghee and saute the shallots and garlic for 5 minutes.Add the zucchini noodles and peas, cook for 1 minute.Add the shrimp and turn off the heat.Finely chop the parsley and add to the dish. Squeeze a little fresh lemon juice and enjoy!Nutrition InfoCalories: 404, Fat: 21g, Carbs: 30g, Protein: 25g, Fiber: 8g, Sugar: 14g

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