Rosa, Health Coach, IWHI

💍Wife 👶🏽Boy-mom 🌿#nutrition #fertility & #IVF support 🍋Gluten|dairy|refined sugar-free, #lowfodmap ‘ish recipe developer 💧#essentialoil educator

🌶 Nourish bowl,- Mexican style: - Sautéed spinach - Mexican spices ground beef & carrots (recipe below) - Raw rice - Sourcream - Chives - Avocado (forgot to add to bowl before the picture was taken, so did it even happen?) . 🌶 Mexican ground beef & carrots: 400 g ground beef 2 carrots (grated) 1 tbsp cumin 1 tbsp smoked paprika 1 1/2 tsp oregano or a toothpick swirl oregano essential oil*. 1 tsp salt 200 ml water . 👩🏻‍🍳 Fry carrots on high heat until fragrant. Add ground beef and fry until browned. Add spices + salt + water and let simmer for 30 minutes. . Enjoy.
💁🏻‍♀️ Ever felt like a side tasted better than the main? Well this is one of those moments. . 🌿 Roasted sweet potato and brussel sprouts: . 👩🏻‍🍳 Peel & cut one sweet potato, cut two handfuls of brussel sprouts in halfs. Place on an oven tray with partchment paper, drizzle with olive oil, sprinkle on some salt + turmeric and bake in oven (200 degrees Celsius) for 30 minutes. Serve in taco tubs with sambal oelek mayo or tahini sauce as a snack or as a side to pretty much anything. . 🙌🏻
🥑 Avocado sourdough toast with butter sautéed chanterelle mushrooms inspired by @creekstewart ‘s post a while back: 2 pieces of sourdough toast or gluten-free toast 2 handfuls of chanterelle mushrooms A dollop of organic butter Salt and pepper to taste . 👩🏻‍🍳 Rinse chanterelle mushrooms well. Fry in butter with salt and pepper on high heat for a couple of minutes then turn down to low-medium heat and fry until cooked through. Meanwhile, mash your avocado and spread onto toast. Top of with sautéed chantarelles. . 💁🏻‍♀️ Excuse my vocabulary, but this was stupidly good. . Ps. This is NOT low FODMAP. Swap chanterelles with oyster mushrooms and make sure to only use 20 g avocado if you are following the low FODMAP diet.
🧘🏻‍♀️ Things are settling down on my end and so it’s time for some extra self care. On my self care priority list (yes, I’m a list kinda gal) today was to make make a simple and nutrient packed lunch. . 🍆 Family sized eggplant omelette: 1 eggplant 5-6 organic eggs 1/2 tsp or to taste of salt 2 tbsp olive oil . 👩🏻‍🍳 Clean and cut eggplant into bite sized pieces. Fry in olive oil with a bit of salt on medium heat for about 20 minutes or until cooked through. Whisk eggs with salt while waiting for eggplant to cook. Remove eggplant from frying pan and add whisked eggs. Lower heat and let fry for about 10 minutes. Once eggs have set; add eggplant on half the omelette and flip the other half over. You can add some cheese if you’re feeling a little extra. Apparently hubby felt a little extra so cheese he got. 💁🏻‍♀️ .
⚠️ Serious post alert. . - Shame can stem from so many things. Sometimes the shame isn’t justified at all. Domestic violence victims/survivors? Rape victims/survivors? Narcissism abuse victims/survivors? . ❗️Shame that stems from being assaulted is especially scary, because shame makes victims feel like he/she is lesser than and that anything that happened or may happen again is deserved. Further strengthening an abusers upper hand. . - Moving away from abuse and speaking of shame that stems from other sources: Sometimes the shame you feel may be rooted in an actual mistake you’ve made, but because you’ve never been able to share your thoughts on it; your shame may have grown stronger as the days passed. . Carrying shame secretively and having no one tell you that what you’re experiencing is not your fault or really isn’t as deserving of the shame you feel, can make you obsess & ruminate and eventually that shame ends up becoming your truth. . Here is a post I came across a while back: Reposted from @lisaoliveratherapy : “Holding our stories and beliefs close can feel safer, but often ends up reinforcing the very beliefs that harm us. When we open up and share our experiences and deepest pains with trusting, supportive people, we have the opportunity to recognize we aren’t alone. We give ourselves the option to choose another belief that is rooted in self-compassion, rather than self-criticism. When we share our shame, our shame loses its grip over us, and slowly feels more manageable. • Is there a belief you have about yourself that you haven’t spoken out loud? A story you haven’t shared? A feeling you’ve been too afraid (or ashamed) to speak of? I wonder what would happen if you felt that fear and chose to speak your truth anyway. I wonder if those feelings of shame might get smaller. I wonder if the light at the end of the tunnel might get closer. It might be worth a try..” . Are you carrying something heavy? Pease share it with someone. Have thoughts on this topic? Feel free to comment anything you’d like.
🤸🏻‍♀️ Energizing, detoxifying, mood balancing, immune boosting CAKE? Is there such a thing? Why yes, THERE IS. . 🍋 (there’s no lime emoji 😳) I’ve added lime essential oil to my basic healthy (no ingredients I don’t tolerate, no refined sugar, etc.) cake batter. Lime essential oil has all the previously mentioned benefits and tastes delicious when added to baked goods. Seriously, just give it a go. . 🍰 Carrot cake & lime bites: 250 ml grated carrots (no need to peel them, but for the love of God clean them first 😂) 250 ml buckwheat flour 3 tbsp coconut sugar (1tsp per serving is low FODMAP) 1 organic egg 2 tbsp melted coconut oil ½ tsp real vanilla bean powder 1 tsp cinnamon ½ tsp baking soda *6 drops lime essential oil (yes, I put essential oils in my food) *use 1/2 lime (squeezed) if you don’t have certified pure therapeutic grade essential oil on hand. Also, if you don’t have it on hand, you need it so let me know so I can help you get some. 💁🏻‍♀️ . 👩🏻‍🍳 Put oven on 180 degrees Celsius. Whisk egg and add grated carrots, lime essential oil, coconut sugar and melted coconut oil. Whisk again. Then use a spatula to mix in buckwheat flour, baking soda, vanillabean powder and cinnamon. Use a tablespoon to measure approximately 10 portions. Roll each and place on an oven tray with parchment paper. Bake in oven for 15 minutes. . 🙌🏻
🙏🏻 Thank you for your patience and for the questions about how I am. I am well and so is my family. We are just busy making changes (only good ones), putting plans to action, working and parenting of course. I haven’t been snapping pictures of our meals, because let’s face it; there just aren’t enough hours in the day. . 💁🏻‍♀️ Anyway; busy day dinner (read: easy) coming your way. . 🐟 Marinated wild caught salmon w/ rice noodles and shredded carrot: . 2 wild caught salmon filets 2 portions rice noodles or good old brown rice 4 carrots 6-8 tbsp coconut aminos or organic soy sauce 1/2 tsp sambal oelek . 👩🏻‍🍳 Put over on 200 degrees Celsius (fan function). Mix coconut aminos or organic soy sauce with sambal oelek in a bowl and place salmon filets in bowl to marinate. Once the oven is ready; place fish filets in an oven proof dish and bake for 15 minutes. Save the marinade. Peel and shred carrots. Fry in frying pan with left over marinade on high heat for about 4 minutes. Serve with rice noodle (or brown rice) and chives. . 👩🏻‍🍳 Enjoy.
☀️Morning oils routine (requested): . 🤸🏻‍♀️Wild orange in the diffuser for energy and uplifting moods. Especially if it’s been a night with wakes (my little guy is the boss). It snaps me out of the grogginess that comes with early mornings! Who needs coffee? 💁🏻‍♀️ . 🧘🏻‍♀️Balance on the soles of my feet to promote feeling grounded, centered and secure. It makes decision making a whole lot easier as well as keeping emotions.. well.. balanced. 💁🏻‍♀️ . 🙌🏻 These two oils together are incredible if you feel like you’re stuck in a rut or feel like some anxious feelings are coming creeping. . 👌🏻Ps. These smell heavenly. Especially when paired. . Do you have these on hand? Tell me what you use them for! . Don’t have these on hand? Let me help you get them!
🌮 So I may have gotten overly obsessed with chicken fajitas.. . 🍍This time with oven baked sweet potato and pineapple. I’m not even going to tell you how much I ate of it. All of it. I ate all of it. And then I filled a new bowl and ate all of that too. There’s no shame in my game. . 👩🏻‍🍳 You’ll find the recipe for oven baked chicken fajitas in an earlier post!
Tag someone that reminds you of no one. . Authenticity in the most beautiful forms.
🍄 Mushrooms. Mushrooms for daaaaaays. Lately I’ve been obsessed with mushrooms and chicken fajitas.. So various mushroom dishes and chicken fajita dishes I shall have. 💁🏻‍♀️ 🥘 Mushroom & Potato Curried Rice 5 potatoes 4 medium champignon mushrooms 1 big bag of spinach 1 can of coconut milk 3 cm. ginger root 1 1/2 tsp garam masala 1 tsp turmeric 1 tsp coriander 1 tsp cumin seeds 1 tsp salt 2 tbsp olive oil . 👩🏻‍🍳 Fry cumin seeds until they start bouncing on your frying pan. Add chopped champignon and fry until cooked through and browned. Add spinach and let fry until wilted. Add chopped potatoes + grated ginger + salt + spices + coconut milk. Bring to boil and let simmer about 30 minutes or until potatoes are cooked through. Add 2 portions pre cooked rice. Mix well and serve. . 💁🏻‍♀️
🥚Did you know that eggs contain all the vitamins the body needs (besides vitamin c) and are referred to as nature’s multivitamin? Cool? Uh.. yah. . 👊🏻Eggs have been my best friends on this gut healing journey, because my body has needed nutrient dense food that is easy to prepare and doesn’t wreak havoc on my stomach. So thank you chickens for your service to my gut. Seriously. Thank you. . 🍳Ovenbaked Potato & Spinach Shakshuka: 5 potatoes A bag of baby spinach 1 1/2 tsp 7 spice 1 tsp smoked paprika powder 1 tsp salt 1/4 tsp cayenne pepper 3-4 organic eggs 1 tbsp olive oil . 👩🏻‍🍳 Put oven on 200 degrees Celsius. Peel and cut potatoes into fairly small pieces. Place in a bowl and add spices + salt + olive oil. Mix and place in an ovenproof dish. Bake in oven for 20 minutes or until cooked through and slightly crispy. Fry spinach in frying pain with olive oil and salt to taste until wilted. Once potatoes are ready; remove dish from oven, add spinach and mix. Make 3-4 small holes and crack eggs in each hole. Salt to taste and place oven dish back in the oven for 10-15 minutes. . 💁🏻‍♀️Enjoy. . Ps. Please opt for organic eggs. You don’t want hormones in your food. You also don’t want to support mistreatment of chickens. Just sayin.
🙌🏻 This easy breakfast for lunch goodness couldn’t have been any easier to make. . 💁🏻‍♀️ It’s basically just sourdough bread with scrambled eggs and sautéed mushrooms. But.. what makes it a little “extra” is probably this: . 🌶 Spicy lime dressing: 4 tbsp organic mayo (preferably one without soy oil) 1/2 tsp smoked paprika powder 2 drops dōTERRA lime oil or lime juice (Don’t have lime oil?! Let me know so I can help you get it!) 1/4 tsp cayenne pepper . 👩🏻‍🍳 mix and spread on toast before adding scrambled eggs + sautéed mushrooms.
I don’t think this needs a caption, but.. . Have you ever heard of the two brothers? The one that was an alcoholic and the other one that wasn’t? . The alcoholic was asked why he’s an alcoholic and responded; because my father was. . The sober brother was asked why he isn’t an alcoholic and responded; because my father was. . Same background. Same answer. Different choices. . You don’t get to choose what hand you’re dealt, but you get to choose what you become. Use that to your advantage. . My parents are not alcoholics, but they have their baggage. Baggage I’ve chosen not to take over and carry. . Generational curses are not for me and they are most certainly not for my son. So this is it; this is where it runs out.. .
🔥 This is not a drill; you need to screenshot this. How good does this look?! Meals that taste like junk food, but actually nourish you are THE BEST. And this recipe is so easy. 😳 . 🌯 Oven-baked Chicken Fajitas: 1/2 kg (1 lbs) organic chicken 1 green bell pepper 1 yellow bell pepper 1 red bell pepper 1 1/2 tsp chili powder 1 1/2 tsp cumin 1 tsp smoked paprika powder 1/2 tsp coriander powder 1 tsp salt 2 tbsp olive oil . 👩🏻‍🍳 Put oven on 200 degrees Celsius. Cut chicken into bite sized pieces and place them on an oven tray with partchment paper. Cut bell peppers and add to oven tray. Sprinkle all spices + salt + olive oil over bell peppers and chicken and use your hands (I wear gloves whenever handling meat or chicken) and mix well and spread evenly cover the whole tray. Place in oven for 20 minutes. Crank up the heat a bit and bake for another 5 minutes. Serve with avocado, cilantro and taco shells/wraps/quinoa/brown rice and ENJOY. 🙌🏻 . 🥑 PS. I took a digestive enzymes to help me digest the avocado (which tasted soooooo good btw.)!
🧘🏻‍♀️ A few weeks ago I decided to reassess my approach to my own gut health. I find myself tolerating fewer and fewer foods. FODMAPs are no longer my only issue. I have previously shared that I have pancreatic issues. This can result in faulty digestive enzyme production. I believe this is the root cause of my digestive pains. . 🤦🏻‍♀️ I now don’t tolerate nightshades or high histamine foods at all. Meaning that on top of my already very restricted diet; I also cannot eat things like tomatoes, eggplant or bell peppers amongst others. . ☝🏻 Therefor, I have decided to go ahead and do what I early on decided would be my last option; take digestive enzyme supplements. . ⚠️ Please, if you have gut issues; do not blindly follow what I will start doing now, because in my opinion, this should be your last option. The reason for that is that you don’t want to signal to your body that it no longer needs to produce digestive enzymes on its own. . 💁🏻‍♀️ My plan is to take a digestive enzyme with every big meal (dinner) and introduce various FODMAP’s and nightshades to see how my gut will react. I’m doing this because my body needs nutrients and also because I need to stress down and not be so scared of food anymore! Haha! Anyone with digestive discomfort will know exactly what I mean. . 💁🏻‍♀️ So as not to further exacerbate my faulty enzyme production; I’ll be taking my enzyme supplement mid meal. That way my pancreas will produce what it can of enzymes and then I’ll top that off with supplements. That’s a tip for anyone looking into digestive enzymes. Also, if anyone is interested in which enzymes I’ll be using and how to choose enzymes; let me know and I’ll dedicate a post to that! . ⚠️ Ps. This means that not all my recipes will be low FODMAP anymore, but a transition into eating FODMAP’s with the help of digestive enzymes. .
🧘🏻‍♀️ I find nourish bowls so comforting. I don’t know if it’s because it’s doing just that; nourishing me or if it’s an excuse to put all my favourite foods into a bowl and call it dinner. In any event, this was today’s version of a nourish bowl. . 🥕 Nourish bowl: - Carrot & quinoa medallions/falafel (see recipe in a previous post) - Sautéed* baby spinach - Sautéed* champignon mushrooms - Quinoa - Cilantro . *sautéed: a fancy word for fried in olive oil with salt. 💁🏻‍♀️ . Enjoy.
🥜 Ever miss some good old pb&j? . 🙅🏻‍♀️ Unfortunately, peanuts aren’t great for gut health and jam? Well, jam is jam-packed with refined sugar (most of the time), but let’s focus on peanuts for now. . 🥜 Peanuts are hard to digest despite being low FODMAP and can cause bloating, cramping, stomach pain, nausea, etc. . 👎🏻 They contain something called phytic acid or phytate which is often referred to as an “anti nutrient”, because it binds to minerals in the gut; making them less likely for your body to be able to utilize. These minerals include; magnesium, iron, calcium and zinc. I think we can all agree that those minerals are pretty essential for overall health. . 🤦🏻‍♀️ I wish that was it, but there’s more: Phytate also inhibits digestive enzymes and if you’re in the gut health world; you’ll know how detrimental it is to your health when you don’t produce enough digestive enzymes. IBS anyone? . 🤷🏻‍♀️ So what have I swapped peanut butter with? . 👩🏻‍🍳 I’ve replaced peanut butter with sunflower seed butter & my jam with fresh raspberries!!! So pictured is my version of a pb&j sandwich. Tastes like dessert. And who doesn’t want dessert for breakfast? Yum-o! . 👌🏻 Have you given sunflower seed butter a try yet?
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