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Pasta with Sauteed Vegetables

By Kylie Ivanir MS, RD | November 2, 2020

Sweet Potato & Egg Hash

By Kylie Ivanir MS, RD | September 21, 2020

Mayo-Free Spicy Tuna Salad Wraps

By Kylie Ivanir MS, RD | September 21, 2020

Black Bean Burger Wrap

By Kylie Ivanir MS, RD | September 21, 2020

One Pan Lemon Chicken

By Kylie Ivanir MS, RD | September 21, 2020

White Bean Chicken Chili

By Kylie Ivanir MS, RD | September 20, 2020

GG crackers with smoked Salmon

By Kylie Ivanir MS, RD | September 20, 2020

Spaghetti Squash with Spinach & Chickpeas

By Kylie Ivanir MS, RD | September 20, 2020

Burrito Bowl with Beans and Tofu Taco Filling

By Kylie Ivanir MS, RD | September 20, 2020

High Fiber Loaded Sweet Potato & Kale Quesadilla

By Kylie Ivanir MS, RD | September 20, 2020

Categories

Pregnancy (1)
Cravings (3)
Energy (4)
Gut Health (2)
Hormones (1)
Sports Nutrition (1)
Weight (140)

heirloom tomatoes pleaseee. slice these up with so

heirloom tomatoes pleaseee. slice these up with some olive oil and I’m in heaven 😍 Ever wondered why heirlooms taste better than regular tomatoes?

In the early days we had farming communities all around us.

And tomatoes went from vine to table.

Because of this local distribution, the tomatoes didn’t need to be bred in order to withstand long travel or storage.

But this local farming is (mostly) gone today.

Now tomatoes are bred for mechanical harvest, shipping, and shelf life. This means thicker skin and less flavor.

Heirloom tomatoes won't ship -- the skins are soft and they bruise. But this also means that they taste better because they are closer to their natural form.

Both regular and heirloom are great options, but when I see heirlooms at the store they’re always my pick - for taste, health, and the environment.

swipe 👉 for some heirlooms with pesto on top 😍

pic credit: @sakaralife

yess potatoes, rice and bananas can be gut healthy

yess potatoes, rice and bananas can be gut healthy 🥳 (Read below for tips!)

but first, what even are resistant starches? 🤔

Simply put, starch molecules in foods such as oatmeal, beans, green bananas can't be digested by your stomach.

So they travel down to your large intestine and your good bacteria feast on them. yum 😋

This improves your microbiome and creates beneficial short chain fatty acids (SCFAs) that heal your gut lining and create magic down there ✨

Keep in mind:

👉Oatmeal should be uncooked. So you can make overnight oats or toss some raw flakes into your smoothies or yogurt bowls!

👉An easy one is raw potato starch. You can add it right to your Key3 smoothies! Start with a half tsp and work your way up in order to avoid bloating.

👉Potatoes, rice, and pasta need to be COOKED AND COOLED in order for resistant starches to form. Reheating is fine!

(so digging right into the leftover rice pot may actually be a good idea : )

What resistant starches do you eat? lemme know 😀

why you should start your week with a Key3 Smoothi

why you should start your week with a Key3 Smoothie...🥥😋

They Key3 Smoothie ensures that you’re giving your GUT, GLUCOSE, and HORMONES the love that they need

giving these 3 systems love in the morning will help your metabolism function optimally

so you can have optimal energy & digestion for your week 👏🏼

remember that not all smoothies are created equal! most smoothies you buy at the store or see online will make your blood sugar spike and crash, and lead to low energy and more bloat 😏

🎉 this Key3 Smoothie has:
coconut milk
hemp seeds (for fiber)
sprouts (for phytonutrients)
vanilla protein powder (for protein, duh)
walnuts (for healthy fats)
frozen raspberries (flavor)

You can make many variations of this to suit your own taste and preferences!

for more options click the link in bio and head over to our recipe section ❤️

will you try this? Lemme know 😀

How are you taking care of YOU today?! Post insp

How are you taking care of YOU today?!

Post inspo from @mealprepdaily

papaya for digestion and gut health? besides bei

papaya for digestion and gut health?

besides being a delicious and refreshing treat, papaya has some amazing gut health benefits.

it has an enzyme called papain that helps break down protein (plant or animal) in the intestines.

it's even been used a meat tenderizer!

i love eating it with a squeeze of lemon or lime on top.

since it's high in sugar, I sometimes sprinkle ground flax/chia on top for added fiber to blunt the sugar response. or you can add some great yogurt on top. yum

are you a papaya fan?

2 reasons that you should add cold water 🚿showe

2 reasons that you should add cold water 🚿showers to your Monday routine:

1) cold water sends electrical impulses to your brain that increase alertness, clarity, and energy levels. Endorphins, aka your happiness hormones, are also released. YAY 🤩

2) cold water showers stimulate your lymphatic system which clears waste from your cells and cleanses your body. weekend splurges be gone 🍕🍷(just kidding, but maybe?)

Do you do cold water showers? Lemme know 😀

not gonna lie, sometimes I have to scream my way through them 🤷🏻‍♀️, but you do what you gotta do!

happy friday insta fam! post inspo from @jimkwik g

happy friday insta fam! post inspo from @jimkwik good gut health goes beyond food, it's also about boosting happiness and managing stress/anxiety.

how are you showing your body some love this weekend?!

what's the #️⃣1️⃣ key to gut health?! . .

what's the #️⃣1️⃣ key to gut health?!
.
.
.

You guessed it...DIVERSITY of plant fibers 🌶🍎🍏🥬🥑🍅🌰

this is why eating kale everyday, or having the same green smoothie or bowl, is not the way to go 🤷🏻‍♀️

Here we’ve got a random combo of zucchini, tomatoes, sprouts, avocado, lentils, sesame, bell peppers.

ideally, we want to get 3️⃣0️⃣ different types of plant fibers a week.

plant fibers come from veggies, fruits, nuts, seeds, legumes, and maybe some whole grains (depending on your body).

this can be as simple as getting different colors of bell peppers 🌶🫑 next time you shop.

It’s all about one little change at a time 🤍

How do you focus on plant diversity?

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