Sarah Kay Hoffman http://www.sarahkayhoffman.com Finding beauty in the dust of life's gravelroads Fri, 20 Apr 2018 10:29:47 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.5 http://www.sarahkayhoffman.com/wp-content/uploads/2016/08/cropped-SKH2-32x32.jpg Sarah Kay Hoffman http://www.sarahkayhoffman.com 32 32 45930907 7-Day Smoothie Challenge Ingredients http://www.sarahkayhoffman.com/2018/04/20/7-day-smoothie-challenge-ingredients/ http://www.sarahkayhoffman.com/2018/04/20/7-day-smoothie-challenge-ingredients/#respond Fri, 20 Apr 2018 10:27:35 +0000 http://www.sarahkayhoffman.com/?p=37112 As promised, I put together a list of 7-day smoothie challenge ingredients. Stay tuned. Next week I’ll have all 7 smoothies/recipes in one blog post.  It’s going to be fun because obviously smoothies are fun! It’s the little things in life, friends. The little things. Now, invite a friend and let’s get this party started! 7-Day […]

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As promised, I put together a list of 7-day smoothie challenge ingredients.

Stay tuned. Next week I’ll have all 7 smoothies/recipes in one blog post. 

It’s going to be fun because obviously smoothies are fun!

It’s the little things in life, friends. The little things.

Now, invite a friend and let’s get this party started!

7-Day Smoothie Challenge Ingredients

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7-Day Smoothie Challenge Ingredients www.sarahkayhoffman.com dairy free

Need more smoothie challenge information? Click HERE.

  • 1.5 cups blueberries (1 pack)
  • 2 Tbsp Nutiva Organic Coconut Manna (1 jar)
  • (2 cartons/cans full fat coconut milk)
  • 5 bananas 
  • 4 Tbsp Nutiva Organic Hempseed (1 bag)
  • 1.5 cups raspberries (1 pack)
  • 4 Tbsp + 2 tsp vanilla extract (1 jar)
  • 4 cups spinach (fresh) (1 bag/container)
  • 1 large avocado 
  • (1 pack fresh mint leaves) Vanilla Mint Shamrock Protein Shake sarahayhoffman.com Mint Paleo
  • 2 Tbsp Nutiva Organic Coconut Sugar (1 bag)
  • Cacao nibs/mini Enjoy Life chocolate chips, as desired
  • 1 cup Elmhurst Unsweetened Milked Hazelnuts™ (1 carton)
  • 1 scoop (or packet) Wildway Smoothie Bowl Starter Mix (This one is simply a “boost” that you can choose to use or not. And on that, you might want to grab many of these other gut-healing smoothie boosts to incorporate into the 7 days.)
  • 1 large handful kale (1 bag/container)
  • 2 tsp cinnamon (1 jar) 
  • 1 tsp moringa (1 bag)
  • 1.5 cups Elmhurst Milked Oats™ (1 carton)
  • ½ cup old fashioned oats, gluten free (1 bag)
  • 2 Tbsp maple syrup (1 jar)
  • 1.5 cups Elmhurst Milked Almonds™ Unsweetened (1 carton)
  • 1.5 cups frozen strawberries (1 bag/carton)
  • 1.5 cups frozen cauliflower (1 bag, I buy this frozen in florets or riced)
  • 1 cup papaya (1 papaya)
  • ½ cup watermelon (small watermelon)
  • ½ cup mango (1 mango or 1 small, frozen bag)
  • ½ cup cucumber, peeled, de-seeded and cubed (1 cucumber)
  • ½ cup Elmhurst Milked Walnuts™ (1 carton)
  • 1/3  cup + 1 Tbsp cacao powder (1 bag/can)
  • ½ cup raw walnuts (buy in bulk if you can, or a small bag)

Above are all the ingredients for the 7 days. 

7-Day Smoothie Challenge Ingredients www.sarahkayhoffman.com dairy free grocery list

Notes

  1. The last 3 ingredients are actually an 8th (and bonus) recipe day. It’s an “ice cream” of sorts, and it’s so good that you should probably eat it every single day.
  2. Many recipes use some of the same ingredients, so I combined any like ingredients (i.e. vanilla, bananas).
  3. I put down roughly the entire quantity you will need and then in parentheses, I listed how many units needed – i.e. what you’d write on your grocery list.
  4. You can purchase almost all of these ingredients at your local grocery store. I have linked to many of the ingredients online, if you prefer to have them shipped to you. 
  5. Can you make substitutions? Sure can. But do remember that I crafted these recipes very intentionally, and the products/brands I use are those I believe in and trust. (No one – no product or brand – is sponsoring any portion of this 7-day challenge. I make nothing when you buy, unless it’s an Amazon affiliate link and even then it’s pennies.)
  6. When I give the recipes for the smoothies, I’ll also give some practical substitutions for those who may need something a little different (i.e. low-FODMAP).
  7. Hate some of the ingredients on the list? That’s okay! Here are my solutions for that:
    1. Swap the ingredient for something else. If you need a recommendation or idea, head to the Facebook event group and ask.
    2. Skip that recipe altogether. Make the ice cream instead that day 🙂
  8. I listed many different alternative milks. Some of the recipes I would not recommend swapping any alternative milk you choose, but some would be okay to swap in a different milk. If you can’t get all the milks on my list, do your best. The smoothie will still turn out fantastic. (Note: except for the ice cream. You need walnut milk for that.) By the way, one alternative milk I did not include on the list, but is a favorite to use in smoothies is THIS Milked Cashews. It’s so thick, creamy and incredible, and you might want to grab one for a smoothie, your coffee, or just to sip.

Alright, I think you’re ready to gather. 

Do keep in mind that this does not start until Monday, April 30, so for any fresh items, hold off on purchasing until next weekend. All others, start gathering this weekend. I’ll have all recipes posted by next Friday, April 27th.

Want to get started with some juices and smoothies this weekend? Simple. Starting on page 115 of The Gutsy Girl’s Bible: an approach to healing the gut, 3.0, you’ll find 4 pages filled with them.

Xox,
SKH

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The Gutsy Girl’s Bible: an approach to healing the gut, 3.0 http://www.sarahkayhoffman.com/2018/04/19/the-gutsy-girls-bible-an-approach-to-healing-the-gut-3-0/ http://www.sarahkayhoffman.com/2018/04/19/the-gutsy-girls-bible-an-approach-to-healing-the-gut-3-0/#respond Thu, 19 Apr 2018 10:24:08 +0000 http://www.sarahkayhoffman.com/?p=36997 The Gutsy Girl’s Bible: an approach to healing the gut, 3.0  is finally ready! I cannot even tell you what a relief it is to have it done. I have been talking about it since shortly after  the 2.0 version released (which was almost 4 years ago to the day). The Gutsy Girl’s Bible: an […]

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The Gutsy Girl’s Bible: an approach to healing the gut, 3.0  is finally ready!

I cannot even tell you what a relief it is to have it done. I have been talking about it since shortly after  the 2.0 version released (which was almost 4 years ago to the day).

The Gutsy Girl’s Bible: an approach to healing the gut, 3.0

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The Gutsy Girl's Bible an approach to healing the gut 3.0 www.sarahkayhoffman.com Included for free

Upgrades from the 1.0/2.0 versions

  • Far less links! Instead, I have chosen to either fully write out the information or place all products/shopping on one spreadsheet (You will have instant access to this spreadsheet once you download the e-book. Grab it right away + bookmark via page 8!) 
  • Kitchen Gadgets – some new ones, along with other items I use in my kitchen
  • Updated Yes To & No To Lists (including a section for “Molds” and “Nightshades”)
  • 15-Minute-ish Workout Ideas+ (but no more GaiamTV)
  • FAQ Section
  • More (free) information
  • Blog Post Topics Since 2.0
  • Large section on SIBO
  • Supplements: descriptions and brands I take
  • “Say Yes” + “Say No” Sections are much more robust
  • Recipes (This version of the e-book comes with the Exclusive Recipes you only received in the 2.0 version if you purchased them.)
  • AIP Bread recipe included for free
  • Bonus Google Spreadsheet that accompanies The Gutsy Girl’s Bible: a travel and convenience snack guide for free
  • A Gutsy Girl’s Nut Butter Recipes: The A Loving Spoon Nut Butter Recipes for free

The Cover

March 2018 Catch Up Over Bone Broth www.sarahkayhoffman.com The Gutsy Girl's Bible an approach to healing the gut 3.0 cover

Since the release of the very first edition, I have always been on the front cover. I was so tired of that look because, while it’s my story and journey, the things I’ve learned along the way and information compiled, The Gutsy Girl’s Bible is 100% for you.

You may or may not know already, but my “day job” (in quotes because it never feels like a job; I love it so much!) is helping natural products brands tell stories by creating beautiful things to help those stories come alive. 

I was born to create relationships, tell stories and produce magic, but it was only through a massive personal health diagnosis that I found myself with a deep passion for the food space, namely the natural and organic food space.

In this way, I was able to merge my two greatest passions; (a) shooting the cover for (b) an e-book that has, and will continue to, reach thousands.

It’s the sweet spot for my meant to

Table of Contents

The Gutsy Girl's Bible an approach to healing the gut 3.0 www.sarahkayhoffman.com get your copy now

This is (by far) the most robust version I could have ever dreamed of producing (on my own), coming in at 286 pages (vs 119 for the 2.0 version).

Despite the large amount of pages, you can get to anything you need quickly. 

One of my favorite parts of the e-book is the (highly) updated Table of Contents (which begins on page 2). Now, you are able to click on anything in the Table of Contents and you will be taken to the section immediately.

The Price + Value

The 3.0 version is, literally, everything I have ever produced on my blog (relating to the gut) and/or via an e-book combined in one place.

I charged $13.99 for the previous version.

How much am I charging for this version?

$13.99 – yes, it’s staying exactly the same. 

Add it up:

  1. 2.0 version: $13.99
  2. A Gutsy Girl’s Nut Butter Recipes: The A Loving Spoon nut butter original recipes: $10.00
  3. AIP Bread recipe e-book: $2.99
  4. Summer Eats, Treats, and Desserts: $4.95
  5. The Gutsy Girl’s Bible: a travel and convenience snack guide: $4.99

Total: $36.92 (and that doesn’t include the massive spreadsheet I put together with links and resources broken down into the following 5 tabs: food, supplements, skin and body, kitchen items, and misc.)

I have a day job.

This has never been about the money.

It has always been about spreading my passion for the gut. 

Thank You

My deepest gratitude for finally being able to release the 3rd (and final) version goes to Holly, my assistant (not linking to her here because, privacy – this is my blog, not hers). But without Holly, this would have never been completed. I swear she had 17 drinks the day I said, “Okay, I’m sending it off to the designer.” 🙂

Holly went through the book a million times probably. She updated graphics and re-organized. She did the Table of Contents, and also wrote me little love letters, “This doesn’t make sense.” ha

Literally……this would have never been finished without Holly.

Life is Beautiful

The Gutsy Girl's Bible an approach to healing the gut 3.0 www.sarahkayhoffman.com Life is Beautiful. Heal your gut

This past weekend I grabbed this sign for my new office studio.

I picked it up immediately because:

  1. The pink and green are my “branding” colors.
  2. I needed that first wall hanging for my new office studio.
  3. Life IS Beautiful.

You know, living in gut h$%^ tricks the mind on a daily basis to believe that life is not beautiful.

I know because I’ve been there. I have weathered that storm, and she’s a nasty beast.

But I promise with all that I have that things can change if you’re willing to change things.

It’s not easy, but as Wayne Dyer said (p. 34), 

Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.


Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice. – Wayne Dyer
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Will You Share?

The Gutsy Girl's Bible an approach to healing the gut 3.0 www.sarahkayhoffman.com consistency and committment

Maybe you read my blog because you love the life stories and gravitate more towards all that personal-ish. If so, thank you, thank youGravel Roads will be for you!

Until then, no matter where you’re at today – will you share this post, the e-book, and blog?

IBS and IBD diagnosis is on the sharp incline, and my prediction is that with our food and lifestyle habits, the growth isn’t about to slow down anytime soon…..if we don’t change something. 

If IBS and/or IBD are not your story today (but definitely might be someday), know that it is the story for someone close to you…..someone who maybe hasn’t even shared it yet. Women stay silent, this I know for sure.

You can share this post on Facebook by clicking HERE

You can save this information to Pinterest by clicking HERE.

You can add my blog to your Bloglovin’ by clicking HERE (and if you don’t have Bloglovin’ it doesn’t matter – you will be able to simply add your email address to be emailed new posts as they are published).

You can subscribe to my exclusive Wellness e-newsletter by clicking HERE.

And finally, once you do have the e-book in your hands, you can join the PRIVATE Facebook group for the e-book HERE.

I truly hope you enjoy The Gutsy Girl’s Bible: an approach to healing the gut, 3.0.

p.s. One final thing, as an ongoing offer for the e-book, you can get it completely FREE with any Beautycounter order through me. Click HERE for the information.

Xox,
SKH

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Boosted Green Smoothie http://www.sarahkayhoffman.com/2018/04/18/boosted-green-smoothie/ http://www.sarahkayhoffman.com/2018/04/18/boosted-green-smoothie/#comments Wed, 18 Apr 2018 09:32:46 +0000 http://www.sarahkayhoffman.com/?p=37069 I made this boosted Green Smoothie after I made a similar smoothie that was un-boosted (is that even a word)? Anyways, I wanted to share it here today because it also uses bananas (today is National Banana Day – who even knew such a thing existed?!) and the 7-day smoothie challenge is coming up soon (it’s […]

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I made this boosted Green Smoothie after I made a similar smoothie that was un-boosted (is that even a word)?

Boosted Green Smoothie www.sarahkayhoffman.com gluten free dairy free

Anyways, I wanted to share it here today because it also uses bananas (today is National Banana Day – who even knew such a thing existed?!) and the 7-day smoothie challenge is coming up soon (it’s free; join us HERE).

This Boosted Green Smoothie is definitely on the list.

I do love smoothies, but one thing I’m not sold on with them is that a lot of times they are filled with just a protein powder, milk, and 3 different fruits. 

Never would I sit down for a meal and eat that many fruits at once. 

If you are craving fruit, then by all means, go for it. It’s not going to kill you and you aren’t going to gain weight from that alone (don’t listen to what people try to tell you about fruit). Boosted Green Smoothie www.sarahkayhoffman.com Wildway Smoothie Starter

But for me personally, the reason I’ll choose a smoothie is so that I can pack all the goods in one glass. 

It’s why I just recently wrote and published my Top 13 Gut Healing Boosts for Smoothies.

This Boosted Green Smoothie falls into all the boosted categories.

There are greens, nutrition, and flavor, all while remaining low sugar. Boosted Green Smoothie www.sarahkayhoffman.com plant based smoothies Elmhurst Milked

Boosted Green Smoothie

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Boosted Green Smoothie www.sarahkayhoffman.com

Boosted Green Smoothie
Author: 
Recipe type: Smoothie
Prep time: 
Cook time: 
Total time: 
Serves: 1-2
 
A smoothie filled with greens, nutrition, and flavor that's low in sugar and contains no gluten, dairy, or soy.
Ingredients
Instructions
  1. Place all ingredients in a blender and blend until completely mixed together.
  2. Serve immediately.
Notes
You can make the Boosted Green Smoothie recipe low-FODMAP simply by removing the avocado.

Notes for this Boosted Green Smoothie

  1. Yes, yes you can easily make this smoothie low-FODMAP. Simply just remove the avocado. If you need more thickness once you remove it, use a whole banana. If your SIBO is alive and active, just make sure it’s an un-ripened banana.
  2. Elmhurst milks are 100% Vegan and incredible. If hazelnut is not your thing, you can sub in any of their nut milks. If you can’t do nuts, you can swap in the Milked Brown Rice, for a delicious, low-FODMAP alternative. 
  3. Is the moringa critical? No, but moringa is an incredible boost, and you can read all about it HERE. Additionally, moringa acts as an adaptogenic herb. I am currently in the process of writing a post about them for Y’all. 
  4. Do make note that the Wildway Smoothie Bowl Starter Mix does include egg whites. The ingredients for the one I linked include: Egg whites, hydrolyzed collagen peptides, MCT oil powder (MCT oil, tapioca starch), coconut flour, L-glutamine, flaxseed, Bacillus coagulans GBI-30, 6086. So many amazing components to it, but in case there is something there you cannot have, know that you could swap this out and choose one of the 13 gut healing smoothie boosts I provided.

Let me know if you try this one, mmmmmkay?!

Boosted Green Smoothie www.sarahkayhoffman.com Dairy free soy freeXox,
SKH

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7 Ways to Spring Detox http://www.sarahkayhoffman.com/2018/04/17/7-ways-to-spring-detox/ http://www.sarahkayhoffman.com/2018/04/17/7-ways-to-spring-detox/#comments Tue, 17 Apr 2018 04:00:34 +0000 http://www.sarahkayhoffman.com/?p=9059 I originally published this post, “7 Ways to Spring Detox” in 2012. It needed a big boost of refreshing because it’s important. It’s mostly important this year, our first year back in Minnesota when spring truly means something. I love spring. I mean, I really love fall, but spring is such a close second. Spring reminds […]

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I originally published this post, “7 Ways to Spring Detox” in 2012. It needed a big boost of refreshing because it’s important. It’s mostly important this year, our first year back in Minnesota when spring truly means something.

I love spring. I mean, really love fall, but spring is such a close second. Spring reminds me of new life. New life with the spring harvest, longer days and a brighter, calmer, fresher outlook. It reminds me that after long winters (and man alive has this ever been one long winter), a new, beautiful season arrives.

At the beginning of the spring season, everyone wants a “spring detox,” which I never recommend in the traditional sense, but I do have 7 ways to spring detox in a more sane, loving, and real way.

Instead of enduring the typical 10-30 day detox cleanse, how about just creating your own spring detox? No major slumps or suffering will be involved. Make over your foods and overall lifestyle to compliment the real spring detox you want.

My Favorites Issue 1 Spring Food Photography sarahkayhoffman.com Spring Training

Top 7 ways to Spring Detox

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7 Ways to Spring Detox www.sarahkayhoffman.com

  1. Kick the sugar.

    Sugar looms everywhere, and you would be surprised how quickly the amount of sugar you consume daily adds up. Sugar doesn’t only look like the exact word “sugar” on a label. It is also called things such as: white sugar, cane sugar, brown sugar, confectioner’s sugar, invert sugar, raw sugar, beet sugar, turbinado sugar, corn syrup, high fructose corn syrup, dextrin, honey, maple, evaporated cane juice, malt, molasses, dextrose, fructose, fruit juice concentrate, glucose, maltose, etc. (See: 192 Sugar Sources and Alternate Names) Start your day with Orange Juice? Even a lower sugar one like this has 10g sugar/serving. And you haven’t even had your cereal, toast, jam or muffin yet! Read labels and aim for the lowest sugar possible. Get inspired with some nil sugar ideas.

  2. And then kick the “fake” sugar.

    Most fake sugars are dirty chemicals – yes, dirty chemicals. They include words like saccharin, sucralose, aspartame (one of my 7 scary food additives to avoid). Did you know that many places in the world ban these fake chemicals? It’s hard to give this one up, especially when we are pre-programmed to understand that they are “fat-free and sugar-free” and the healthy alternative. Try nixing them.

  3. Choose Beauty Wisely.

    I have spent a lot of time doing various spring detoxes by cleaning out all makeup and personal care items. In the spring of 2014, I literally dumped a ton of nasty stuff. I did it again (with the remaining stuff) when I joined the Beautycounter mission in late summer of 2017. I recently stumbled upon this graphic, and I loved #6 so much: Don’t Be Dangerously Pretty. Take this time during your spring detox to weed through your beauty and personal care products. I have information galore under “Safer Beauty” for what you want to look for, what you should keep, what you should toss, and why. Beautycounter Never List sarahkayhoffman.com 7 Ways to Spring Detox

  4. Dial In What’s ‘Bugging’ (pun intended) You.

    After a long winter, you might be thinking……can it be real? Rotten gut bacteria leads to weight gain? It’s true. So many things can play into this, and without me hand holding you through it, I don’t know your exact situation, but everything always ties back to the gut. I didn’t know that this was my issues….for years! And for years I just masked it with antibiotics and the thoughts, “oh well, I guess this is just how my stomach is supposed to be.” All of that would eventually downward spiral to a diagnosis of Colitis, more drugs and then a huge awakening…. that my issues were mostly due to SIBO all along. So what did I do? How did I start? I took the natural approach and looked to food and lifestyle to be the solution, not my problem. It started with an elimination diet, which you can do, too. As Dr. Mark Hyman, MD said during a lecture I once heard, “The gut is always the first place I start when healing my patients.” I couldn’t agree more. 

  5. Move Outside.

    Now that the weather is getting nicer and the days longer, move more outdoors. This is a triple whammy for us all because moving is key for a healthy, detoxed body and fresh air combined with more Vitamin D is unparalleled true wellness. We need the sun, fresh air, and movement more than you can imagine. Start soaking it up. 


    7 Ways to Spring Detox (without living off juices and smoothies)
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  6. Get it Out.

    Does the end of winter have you feeling down and negative? These down-and-out thoughts are likely to leave you feeling less than optimal. Take some time for yourself every day to journal or paint or whatever else creatively you need to do to get it out. Alternatively, Bullet Journal or Gratitude Journal. (I really do them all, and trust me, they work wonders.) Bottled up thoughts and emotions are as much a drag for the immune system as many of the foods we clutter it with. Stress less!

  7. Add Them In.

    If all else fails, just add in some great, new items to your diet. Try any or all of these: anti-inflammatory Omega-3 fats (ie. Wild Alaskan Salmon), fruits, vegetables, smoothies, cayenne pepper, turmeric, SuperFoods and more SuperFoods, nuts and seeds, probiotics, fermented veggies, cinnamon, ginger, all of these and greens, greens, and more greens! Top 13 Gut Healing Boosts for Smoothies www.sarahkayhoffman.com

If all else fails, start HERE, grab the latest e-book The Gutsy Girl’s Bible: an approach to healing the gut, and be inspired for your own period of inner exploration.

7 Ways to Spring Detox sarahkayhoffman.com

Xox,
SKH

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Health Coaching Rising http://www.sarahkayhoffman.com/2018/04/16/health-coaching-rising/ http://www.sarahkayhoffman.com/2018/04/16/health-coaching-rising/#comments Mon, 16 Apr 2018 10:53:55 +0000 http://www.sarahkayhoffman.com/?p=37044 Why is health coaching rising? Chris Kresser explained it in a recent email, and I received my own why again last week. Dermatologist Appointment I caved in and went to a dermatologist last week. She wasn’t a holistic one, but I needed somewhere to start. As a person, I actually really liked her, but as a […]

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Why is health coaching rising? Chris Kresser explained it in a recent email, and I received my own why again last week.

Dermatologist Appointment

I caved in and went to a dermatologist last week. She wasn’t a holistic one, but I needed somewhere to start. As a person, I actually really liked her, but as a medical professional, I had a hard time taking anything she said seriously.

Without barely knowing anything about me or the situation, she recommended birth control and/or a daily low-dose antibiotic. 

I told her to stop and back up a minute, so I could explain several things.

I first told her about SIBO. She had never even heard of it. I explained what SIBO is to her, and then she said, “Oh yes, I have heard that gut bacteria can affect skin.” 

In the tiniest of ways, I felt like we were getting somewhere, though not very far.

On and on our conversation went, and most of the conversation was me educating her about food and lifestyle. She was genuinely interested, and that’s what I appreciated about her.

She gave me information about antibiotics and medications, but instead of agreeing to anything, I simply wrote them all down and let her know I’d discuss with my doctor about the best ways to move forward.

I left the appointment thinking three main things:

  1. There was a time when I healed my skin with diet and lifestyle alone. It was so hard, but it worked. My gut is telling me this needs to be done again.
  2. How many people walk into an office like that, take every word to heart, leave with a medication and antibiotic and then in a few months find themselves right back where they started?
  3. Chris Kresser was right. Health coaching is rising. 

A doctor can give antibiotics and medications, but rarely are they able to stick with the patient during the storm to help them make great food and lifestyle decisions.

Health Coaching Rising

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Health Coaching Rising www.sarahkayhoffman.com how and why integrative nutrition

Chris’ email (by the way, you should get on his email list – super informative) is so important that I wanted to share it here.

  • Have you ever made a health commitment, only to fall off the wagon a few weeks (or even days) later?
  • Have you ever known exactly what you needed to do, but struggled to find the motivation to do it?
  • Have you ever received a treatment plan from a doctor or other practitioner that you’ve had a hard time putting into practice?

Most of you answered “yes” to at least one of those questions. How do I know? Because statistics are on my side. The CDC tells us that only six percent of Americans engage in the top five health behaviors: maintaining a healthy weight, not smoking, drinking moderately (or not at all), getting enough sleep, and staying physically active.

Why do 94 percent of people fail to meet even this low standard?

Is it because they don’t know that sleep and exercise are important? Is it because they think smoking cigarettes and drinking too much are extending their lifespan?

Of course not. Information is not the problem. Changing behavior is.

If we want to reverse the epidemic of chronic disease, we can’t just tell people what to do. That doesn’t work. We need to help them develop healthy habits and let go of bad ones.

After working in healthcare for a decade, I’m more clear on this than ever. And I work with some of the most motivated patients on the planet!

This is why I’ve been talking about health coaching so much lately.

Health coaches are in the best position to support people in making the behavior changes that will have the biggest impact on reversing chronic disease.

I’m not alone in acknowledging this. Consider the following:

  • Organizations like the CDC and National Board of Medical Examiners (NBME) have advocated for including health coaches in the delivery of care.
  • According to the U.S. Bureau of Labor Statistics, health coaching (and related health occupations) are growing faster than the average for all other occupations.
  • 67% of American companies either have or plan to have coaching or prevention programs to help boost worker health (including Apple, who just announced that it is actively recruiting health coaches).

Health coaching is starting to blossom as a profession, and that trend will only grow over the coming years

Even conventional medicine and corporate America have realized this, because they know that behavior change is our only hope of stopping the chronic disease epidemic.

This is the future of medicine.

Will you be part of it?

Chris stated, “Information is not the problem. Changing behavior is.”

I agree, but not fully with the statement. Of course people are informed, and of course changing behaviors are difficult. But what about all the lack of information and/or (mis) information people are being given by their doctors and instead of information handed the solution for pills and more pills?

I also believe this is a major problem, and once someone is open to the idea of a health coach or other professional alongside their doctor, the reason they start truly getting better.

Which Health Coaching Program to Choose?

There are many different Health Coaching Programs you can choose from.

Here are 8 that I know of today – click HERE to save them for later. (And yes, the first two are the two I most recommend.)

Health Coaching Rising www.sarahkayhoffman.com how and why integrative nutrition 8 health coaching programs to consider school holistic

  1. Institute for Integrative Nutrition. This is where I went (and graduated from in 2012). I know the most about this school because of it, and I have an entire FAQ that you can read HERE.
  2. Chris Kresser’s Health Coaching Training Program. Chris has a full ADAPT Health Coaching program. (Currently I am enrolled in his ADAPT Academy, and am still considering further education through the full program.)
  3. National Society of Health Coaches. This certification is only open to licensed and credentialed healthcare professionals.
  4. ACE Health Coaching Program. This program is for both health care providers and fitness professionals. My fitness friends (certified via ACE, NASM, NASC, etc.) might look into this one.
  5. Dr. Sears Wellness Institute. All types of people are allowed to do this (short) program. Certification allows the individual to begin working as a health coach, teaching the tenets of Dr. Sears’ L.E.A.N. (Lifestyle, Exercise, Attitude, Nutrition) system. 
  6. Duke Integrative Medicine. This certificate is awarded after completing the foundation course at Duke Integrated Medicine, and the majority of the program is on campus.
  7. Wellcoaches School of Coaching. This certification is required to enroll in the Wellcoaches Professional Health Coach training program, which consists of a 10-month curriculum.
  8. Health Coach Institute. “Stacey Morgenstern and Carey Peters are the founders and primary teachers of Health Coach Institute, a world class international coach training company in service of creating leaders in the art, science and business of health coaching.” (They were graduates of the Institute for Integrative Nutrition.)

Yes, health coaching rising is a thing – a real thing and a great thing (as long as you find the right health coach for you, and you ensure that they are not diagnosing disease).

I have hand held women through the roughest and toughest parts of their IBS and IBD journey during the past several years.

This week (fingers crossed!!) I’m celebrating health coaching rising with an (almost) 400-page updated version of The Gutsy Girl’s Bible: an approach to healing the gut.

As I’ve been digging into the can vs meant to exercises, I feel that this place of teaching, sharing, and coaching other women to their own true health and wellness is a calling. 

Because it makes a difference, a huge difference, in the lives of thousands.

Want more information on Health Coaching? Check out these posts:

  1. 7 Ways to Make Money as an Online Health Coach
  2. How to Start an Online Health Coaching Business
  3. Become a Health Coach
  4. From Reactive to Proactive Health

Xox,
SKH

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Can vs Meant To http://www.sarahkayhoffman.com/2018/04/13/can-vs-meant-to/ http://www.sarahkayhoffman.com/2018/04/13/can-vs-meant-to/#respond Fri, 13 Apr 2018 10:58:39 +0000 http://www.sarahkayhoffman.com/?p=37001 I am doing an exercise in can vs meant to, and I wanted to share it with you today in case it might inspire even one more person to take it on, too. 5 Miles I’ll start here. I had planned to go to the gym at 5 am Thursday morning. Either Ryan or I […]

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I am doing an exercise in can vs meant to, and I wanted to share it with you today in case it might inspire even one more person to take it on, too.

5 Miles

I’ll start here.

Can vs Meant To www.sarahkayhoffman.com key journal inspire inspiring keys

I had planned to go to the gym at 5 am Thursday morning. Either Ryan or I go at that time daily, but not both – obv. 

Wednesday night I told Ryan, “Actually, don’t worry about it. You can go to the gym tomorrow morning. I want to do a little experiment.”

Yesterday morning, bright and early, he went to the gym, and I stayed back. I opened my Studio Run App, and set it for an “Advanced 45-minute run.” Even with the warm up, cool down, and all in between “rest” intervals, I ran over 5 miles. So yes, it was a hard workout. 

But that was my goal. I wanted to do a 5-mile hard run because I wanted to monitor and measure the rest of the day.

Like usual, my stomach was off for most the day, I felt famished all day long, and by 7 pm I could barely keep myself in an upright position. 

And this is the typical way I feel whenever I run 5 or more hard miles at any given time.

can run 5 miles or more. I can run them hard. I can exert a lot on my body for longer periods.

But my body is always telling me, “You’re not meant to.”

Can vs Meant To

Click HERE to save this post for later.

Can vs Meant To www.sarahkayhoffman.com

Start here, and answer the question(s) (in a real, raw, and honest way):

What CAN I do? But what am I MEANT TO do?


Ask yourself….What CAN I do? But what am I MEANT TO do?
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I got out my working inspiration notebook, and I made two columns: Can and Meant To. I started listing out all the things I can do on the left side, and all the things my gut is telling me I’m meant to do on the right. Can vs Meant To www.sarahkayhoffman.com inspiring inspire journal journaling bujo

(Note: You can do this exercise for a certain part of your life – personal or professional – or all of it. I’m currently in the thick of doing it all.)

It’s easy to think can and meant to are the same things, but they aren’t necessarily. One is not dependent on the other. However, all the items on the Meant To side are also on the Can side; but not vice-versa.

The Can side is far longer than the Meant To side. That’s the point, but here’s the catch. Once the list is done, you have to dig deep and ask yourself,

Should that really be on the Meant To side?

In the very beginning of this exercise (I’ve already been at it a week, thinking about it before I started writing it out), I was listening almost entirely to my head vs. what my gut was saying. The mind will play tricks because of course you can do it all, but dig deeper — you’re just not meant to.

Flower Life Cycle

It’s been almost two years since I realized I can’t “raise” two sets of babies at once.

I still can’t do the whole planter boxes and babies, and while I’m clearly far from having a green thumb, I do understand the major stages of a flower life cycle.

  1. Seed Stage. This is where the plant life cycle starts. 
  2. Germination. The time when the seed begins to develop; it happens after a period of dormancy. I love this part on germination, “It is important that the seed is planted in the right place at the right time in order for it to germinate.”
  3. Growth. By producing their own food, plants begin to grow. “Some plants flower within days while it takes others months or even years.”
  4. Reproduction. Inside the bud, a tiny but complete flower forms. This is the part where reproduction happens.
  5. Pollination. This is the part of the cycle where the transfer of pollen to a stigma, ovule, flower, or plant to allow fertilization happens. Without pollinators, there would be no seeds or new plants in these plant species. 
  6. Spreading seeds. “Seed spreading, or dispersal, is the final stage of the flower life cycle. Seeds are spread in many ways. Some, like dandelion seeds, are scattered by the wind. Others rely on animals-an example of this is the cockleburs that get stuck in the fur of animals and hitchhike to new locations. Water lilies depend on water to spread their seeds. Humans spread many seeds intentionally by planting gardens. Once the seeds fall to the ground, the plant life cycle starts all over again.”

Not only do I understand the life cycle, but I think it’s a beautiful metaphor for this whole Can vs. Meant To exercise. Can vs Meant To www.sarahkayhfofman.com adaptogenic matcha latte

I keep on thinking and believing (and even willing it to be) that my life is constantly in the #3 stage: Growth.

My will and drive to make that happen has seen it happen. But not without paying a price. 

It is not possible for a flower to only grow.

In fact, “Some plants flower within days while it takes others months or even years.” 

For me personally, it took years, and I think that’s why I have tried so hard to stay here in growth mode vs. reaping the benefits of all the other stages. We never want to leave our favorite moments, days, and stages of life. 

In growth mode I’ve realized all the “can’s.” I didn’t want to let go here, not now, not yet.

But as I began to look at the Meant To column, the ah-ha moments started happening. 

All the things in my Meant To column (also) make up every single other stage: Seed, Germination, Reproduction, Pollination, and Spreading Seeds.

Those stages might not seem as exciting because they come with a delay, but they are the bulk of the flower life cycle.

Meant To

I won’t just let all the can’s go overnight. I’m not built like that. I am built for deep reflection, and for me, that’s probably the Seed Stage. If I have to sit here for a bit to really dig deep on the Can vs Meant To exercise in order to Germinate, then that’s what I’ll do. 

I am getting into other personal reflection and calm zones in order to allow these things to float up and float into my life. I’d love to share some of the strategies with you soon.

A life filled with Can’s might pay the bills or prove something to someone, somewhere along the way. But what’s the point of living like that?

Proving and pushing are unforgiving.

Our Meant To’s are the sweet spot of life. 

Can vs Meant To www.sarahkayhoffman.com quote quotes inspire inspiring Life you want

I reached out to my friend Brian on this yesterday (by the way, during this personal reflection period, his 30-day course for inspiration and encouragement – “30 Days to a Simpler Life” is on my must-do list).

He mentioned these words from his friend Ally’s book, Packing Light:

Where your passion meets their need, that is your calling.

It’s simply called Purpose.

Purpose and Meant To are far shorter lists than what I’ve been prioritizing on the Can.

Xox,
SKH

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Different DNA http://www.sarahkayhoffman.com/2018/04/11/different-dna/ http://www.sarahkayhoffman.com/2018/04/11/different-dna/#comments Wed, 11 Apr 2018 09:59:59 +0000 http://www.sarahkayhoffman.com/?p=36961 They have different DNA. And there it was. The four words that are so obvious, but have never been obvious to me. I like to think of this as a blessing. Let’s back up for a moment. On Sunday at church (second week in a row, and Sunday was even better than Easter Sunday – thank you […]

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They have different DNA.

Different DNA www.sarahkayhoffman.com Amiya, Samarah, Isaiah

And there it was. The four words that are so obvious, but have never been obvious to me. I like to think of this as a blessing.

Let’s back up for a moment.

On Sunday at church (second week in a row, and Sunday was even better than Easter Sunday – thank you Lord!), Ryan and I met a woman who has four grown children; three are biological and the youngest was adopted.

The family is Caucasian, and their son was adopted from Jamaica.

The woman raved about her children, all of them. But somewhere during the conversation she said (something to the effect of), “His DNA is different, and we just had to embrace that.”

She asked if Samarah, Isaiah, and Amiya were biological siblings. We told her Isaiah and Amiya are. “And,” I said, “to your point about different DNA, it’s even apparent in the differences between Samarah and then Isaiah and Amiya.”

Different DNA

I’ve been thinking about this so much lately, and when she brought it up on Sunday, I felt grateful.

It’s so hard explaining some of these things to those who have not adopted children. Everyone always tells us the “me too” story, but so often Ryan and I wonder, “But is it really the same; biological vs. adopted when the DNA is different?”

I mentioned at the beginning of this post how it’s been a blessing to not have the words, “they have different DNA” be an actual thing. It’s a blessing because I feel like they are my own. I feel like I birthed them. I feel like I am the only mother that could have ever had them. I feel a horrible, awful sting when I think of anything else. 

And yet I am now beginning to realize just how important it is to honor and respect, value and love that feeling **while simultaneously** appreciating and understanding that yes – yes they do have different DNA.

Different DNA www.sarahkayhoffman.com Samarah and Isaiah

Different DNA is indifferent; it’s not good or bad.

But it is important

At a very basic level, I am re-remembering what different DNA means in our family.

  1. They (Samarah, Isaiah, and Amiya) are not me. Thank God.
  2. They (Samarah, Isaiah, and Amiya) are not Ryan. Thank God. Kidding. I love you 🙂
  3. Amiya and Isaiah are cut from the same cloth.
  4. Samarah is not cut from their cloth.
  5. They will all tick in different ways, but Amiya and Isaiah definitely tick-tock more similar than Samarah.

And what that all means is that instead of molding them based on what I know or what other people’s children act like, I need to allow them to fit their own molds.

Just because something is frustrating and I don’t understand it doesn’t necessarily mean it’s a behavior that needs correction.

Ryan and I know nothing about any of their DNA or family history, except for how they came into the world the day they arrived. If you haven’t adopted children, you think this is no big deal. 

But it is a big deal – for them.

It’s also a big deal – for us.

For all of us – to know, accept, and embrace that we all have different DNA.

There are so many challenges that come with it, but I do believe that the challenges are far outweighed by the family we have built together.

p.s. I launched ‘A Gutsy Girl‘ exactly 6 years ago today. On that day, I wrote a post called, “The End of This Road.” I happened to run across it yesterday, and I just let it sit with me awhile. I love that post so hard. Ironically, I have been working on a brand new blog post for National Infertility Awareness Week. I will publish it in about 2 weeks. The title is, “Flipping the Script on Infertility.” Make sure to place my blog in your reader or get on the personal e-newsletter list so you don’t miss it.

Different DNA www.sarahkayhoffman.com Isaiah, Samarah, Amiya

Xox,
SKH

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Top 13 Gut Healing Boosts for Smoothies http://www.sarahkayhoffman.com/2018/04/09/top-13-gut-healing-boosts-for-smoothies/ http://www.sarahkayhoffman.com/2018/04/09/top-13-gut-healing-boosts-for-smoothies/#comments Mon, 09 Apr 2018 10:04:37 +0000 http://www.sarahkayhoffman.com/?p=36934 Truth. The only real reason I drink smoothies and eat smoothie bowls is so that I can pack all the gut healing boosts into them. I’ve been doing this for years now so today I wanted to share with you my top 13 gut healing boosts for smoothies (and/or smoothie bowls). I’m doing a 7-Day […]

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Truth. The only real reason I drink smoothies and eat smoothie bowls is so that I can pack all the gut healing boosts into them. I’ve been doing this for years now so today I wanted to share with you my top 13 gut healing boosts for smoothies (and/or smoothie bowls).

Top 13 Gut Healing Boosts for Smoothies www.sarahkayhoffman.com smoothie bowls dairy free

I’m doing a 7-Day Smoothie Challenge for anyone who wants to participate from Monday, April 30 – Sunday, May 6, 2018. From my health coaching e-newsletter this past Friday,

The reason I want to do a 7-Day Smoothie Challenge is, as I said, not because I think people should live on smoothies and nothing else. 

It’s because I believe that by adding in an extra smoothie a day, we are able to boost nutrition and what we are able to provide our bodies in a simple, delicious way. 

It’s also because I have created probably 50+ smoothies during the past several years for various clients, and now I want to hand-pick my favorites and share them with you.

WWDW Number 8 sarahkayhoffman.com Elmhurst1925 Raspberry Muffin Smoothie dairy free Vegan

  1. Who: YOU (+ your friends, family, co-workers, etc. – all you have to do is click HERE to share this blog post with them on Facebook or send this post to them directly)
  2. WhereMy blog.
  3. What: A 7-Day Smoothie Challenge. I will provide (at the very least) 7 full smoothie recipes that you can make at home and enjoy. My goal is to curate more than 7 so you have even more options and/or the ability to have more than one smoothie per day, if desired.
  4. When: Monday, April 30 – Sunday, May 6 
  5. Why: Because smoothies have been an easy way for me to incorporate all things during my gut-healing journey, and I want to share them with you. Plus, it’s going to be the perfect way to kickoff May!
  6. How: Stay tuned to my e-newsletter and the blog. By Friday, April 20th, I will have a complete list of ingredients the smoothies use so you can start gathering. By Friday, April 27th, I will put the recipes all in one place on my blog so you have them ready to go for Monday, April 30th. More info to come….

This is FREE. There is NO charge. All I ask is that if you are participating, to comment on the Facebook post HERE and/or the Instagram post HERE.

Some of the smoothie recipes I’ll provide will already include some of the below. Some will not. For those that don’t, you have the power to add in whatever is best for YOU. I do this all the time

It’s the magic behind a nutrient-dense, gut-healing smoothie.

Top 13 Gut Healing Boosts for Smoothies

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Top 13 Gut Healing Boosts for Smoothies www.sarahkayhoffman.com

  1. L-Glutamine. This is, hands down, one of my favorite ways to boost smoothies. I believe in L-Glutamine so strongly for gut healing that I wrote an entire blog post about it. During periods of intense gut healing, I find myself taking 15-20g per day. 15g is 1 Tbsp, so if you toss 1/2 Tbsp – 2 tsp in a smoothie, you’ve covered a lot of base in one smoothie. Taste: The taste is fairly neutral, though sometimes I think it has a slightly sweet taste to it. Once you add it to a smoothie, you won’t even know it’s there. 
  2. Collagen. Collagen provides the infrastructure of the musculoskeletal system, essential for mobility. It’s a great protein addition, and I take it almost daily. Taste: The taste is neutral.
  3. Gelatin (THIS brand is quite a bit cheaper). People have a hard time distinguishing between collagen and gelatin. To learn the difference, read my guide to collagen vs. gelatin. Gelatin is a great healer for people looking to strengthen their stomach and digestive lining, leading to better digestion and overall gut health. Taste: The taste is neutral. A Guide to Collagen vs Gelatin sarahkayhoffman.com Gut Health
  4. Quercetin (powder). Quercetin acts as an antioxidant that fights inflammation, which is the main cause for most diseases related to human health. We get quercetin from foods like apples, peppers, red wine (can I get an amen?!), capers, olive oil, and beans, but during times when we need that extra boost for lowing inflammation, adding it as a powder into a smoothie comes in handy. Taste: The taste is neutral.
  5. Moringa. I’ve been praising Moringa long before it was popular. In fact, I was writing about it in 2015 and by that time had already figured out how to make my own Moringa powder. Among many other things, Moringa has been known to aid in digestive functioning. When my Perioral Dermatitis was at its worst is when I really got serious about taking it, as I was trying to reduce inflammation throughout my entire body. It worked, and I believe in all that it can do to this day. Taste: Moringa definitely has a taste. I’d say it’s somewhat earthy and I probably wouldn’t use it in an overly fruity smoothie. It pairs best in a green and/or cacao/avocado smoothie. 
  6. Ashwaghanda. Ashwaghanda is an adaptogenic herb that you might not otherwise think to add for gut healing. Here is why I do: improves thyroid function, relieves “adrenal fatigue,” combats stress and anxiety, and boosts immune function (source). So often when it comes to gut healing, we are seek that thing that will miraculously target the gut and heal us quickly. The gut doesn’t heal like that. It also doesn’t end up in a broken state because of any one thing. Everything – yes, everything – plays into the gut and how well its functioning. By addressing the thyroid, “adrenal fatigue,” stress, and more you are ultimately addressing the gut as well. Taste: While it doesn’t smell the greatest, I have found that I can add it safely to almost any smoothie.
  7. Ginger. Ginger has been a staple in both Ayurvedic and Chinese Medicine for thousands of years. It’s a warming spice that helps keep digestive juices moving. It’s mostly used for nausea, indigestion and stomach cramping. Taste: Ginger definitely has a spicy taste to it, so you’ll want to be sure it’s the right add in to your smoothie. A little will go a long way. 
  8. Chia Seeds. Why do I use these for gut healing? Because when I’m in a period of not eating a ton of fiber by way of broccoli, sweet potatoes, and other high-FODMAP fibers, chia seeds are a way I can easily get a ton of fiber to help keep things moving through me. Works like a charm! It’s no secret that I use Nutiva Chia Seeds, but what you might not know is that, if you don’t care for the traditional chia seed texture, they also have an Organic Ground Chia Seed, which works perfectly in a smoothie. Taste: The taste is neutral, but the texture is not neutral if you choose the traditional (vs. ground) chia seed. Top 13 Gut Healing Boosts for Smoothies www.sarahkayhoffman.com chia seeds
  9. Flaxseeds (ground). I choose to add ground flaxseeds to my smoothies for the same reason I choose chia seeds; extra fiber. As a side note that I will mention just super quickly – flaxseeds are also used in seed cycling. Seed cycling is used for hormonal balance (again, the gut and hormones go hand-in-hand). I started my first round of seed cycling this past Tuesday. I bought whole flax seeds, and I grind them on the daily. They work lovely in smoothies. After I seed cycle a month or two, I’ll share a follow up post on it. Taste: Flaxseeds are fairly nutty tasting. Because of it, if I’m looking for specific sweet smoothie (i.e. lots of citrus fruit), I avoid flaxseed because I don’t think it’s tastes the best.
  10. Pumpkin Seeds (freshly ground). This is the only product on this list that I do not buy pre-ground. I bought them whole, and grind when I want to add them to smoothies. (To grind nuts and seeds fresh, I use my Magic Bullet, Vitamix, and Coffee Grinder.) Pumpkin seeds are also used in seed cycling, and they also help cleanse the body because they are full of nutrients. Taste: They may have a slightly earthy/nutty flavor, but I don’t get a huge flavor burst from them. As with the flaxseeds, though, I wouldn’t use them with citrus.
  11. Hempseeds. Whenever you are looking for a thicker and creamier smoothie or smoothie bowl, tossing in hempseeds is one super easy way to do so. In 2015, I wrote about hemp and your gut. Taste: Hempseeds have a slightly earthy taste, but I find myself adding them to most smoothies. Top 13 Gut Healing Boosts for Smoothies www.sarahkayhoffman.com hempseeds
  12. Wildway Foods, Smoothie Bowl Starter Kit. If you’re looking to add a great all-in-one mixture to your smoothies, this is a kit I’d strongly suggest. I featured them on my post-Expo West top finds list. There are various blends, but for example, one of the blends (Recharge) includes: Egg whites, MCT oil powder (MCT oil, tapioca starch), coconut flour, hydrolyzed collagen peptides, flaxseed, maca root, ashwagandha root, reishi mushroom, Bacillus coagulans GBI-30, 6086. The only note of caution on them is that every single one uses egg whites. For many, egg whites can be highly inflammatory to the gut. Only you know if and how they affect you. Taste: The taste is neutral.
  13. Liquid Coconut Oil. On a list of specific thing aimed at healing leaky gut, I call out coconut. There is so much research out there on the benefits of coconut oil as it relates to the gut, and if you can get past all the BS the media puts out by way of organizations like the American Heart Association, you might get to the really good stuff that proves its benefit. Coconut oil turns to liquid when it’s really warm out; otherwise, it stays solid. If you toss some into a smoothie, it will harden because the smoothie is so cold. Most don’t enjoy that chunkiness, so my best recommendation is simply to add in the liquid coconut oil. It will stay liquid, and you’ll never notice it’s there. Taste: It’s only slightly coconut flavored. You likely won’t notice it at all.

Top 13 Gut Healing Boosts for Smoothies www.sarahkayhoffman.com smoothie bowl

Anything else you add to your smoothies and smoothie bowls for gut healing?

Xox,
SKH

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Low-FODMAP Chunky Monkey Nice Cream http://www.sarahkayhoffman.com/2018/04/06/low-fodmap-chunky-monkey-nice-cream/ http://www.sarahkayhoffman.com/2018/04/06/low-fodmap-chunky-monkey-nice-cream/#comments Fri, 06 Apr 2018 09:54:34 +0000 http://www.sarahkayhoffman.com/?p=36905 It’s Friday, and I have a Low-FODMAP Chunky Monkey Nice Cream recipe that’s going to make you never care about FODMAP ‘scream again.  I’m totally happy to report that I got my doctor in California to order a SIBO test for me. They sent a message yesterday that in 2-7 days it will be here. […]

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It’s Friday, and I have a Low-FODMAP Chunky Monkey Nice Cream recipe that’s going to make you never care about FODMAP ‘scream again. 

Low-FODMAP Chunky Monkey Nice Cream www.sarahkayhoffman.com Vitamix Vegan ice cream

I’m totally happy to report that I got my doctor in California to order a SIBO test for me. They sent a message yesterday that in 2-7 days it will be here. That means, then, that I will need to start watching the FODMAP foods a little less. I’m not feeling the need to put myself in misery again, but I also don’t want to be feeling so well (like I am now) that the test gives an inaccurate negative

At my dad’s appointment yesterday, I had avocado. Later in the day I had some peas. I felt good. Real good. I have been religious to the Atrantil, L-Glutamine, and HCL. Currently they are my perfect trio. (Additionally, I have been practicing Intermittent Fasting, but that’s a conversation for another day.)

In fact, some say that if you don’t have advanced SIBO, Atrantil might be all you need. That could be where I’m at, but I don’t want to chance it. 

I’ll take the test as soon as it comes, find out the results, and make decisions then.

Low-FODMAP Chunky Monkey Nice Cream www.sarahkayhoffman.com Elmhurst Milked Walnuts

In the meantime, Low-FODMAP Chunky Monkey Nice Cream y’all.

Low-FODMAP Chunky Monkey Nice Cream

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Low-FODMAP Chunky Monkey Nice Cream www.sarahkayhoffman.com

Nice cream is simply a concoction of frozen bananas blended up into soft serve, and tossed with other ingredients like fresh fruit, chocolate, nuts, and more. Nice cream excludes dairy and in most cases is 100% Vegan (typically depending on whether or not honey is used). Low-FODMAP Chunky Monkey Nice Cream www.sarahkayhoffman.com ice cream scoop

I created my nice cream by using just five simple ingredients, all of which are low-FODMAP.

You’ll need Elmhurst Milked Walnuts ™ as your base, which is the critical ingredient in this recipe. Not only are walnuts part of the original Chunky Monkey recipe (you know, the dairy-filled one with a plethora of unnecessary ingredients), but this plant-based milk is a light and creamy dairy alternative that is both delicious and nutritious. I created this recipe for Elmhurst Milked (they are a client), but I’m telling you with true conviction – this Milked Walnuts beverage is unreal. There is nothing on the market like it. Low-FODMAP Chunky Monkey Nice Cream www.sarahkayhoffman.com gluten free

In addition to the nice cream’s plant-based milk, what makes the ice cream base thick and creamy are the frozen bananas and raw walnuts. Now, I realize that bananas can be high-FODMAP. To make a banana low-FODMAP, simply use an unripe one (or even semi-ripened is okay). If you prefer to use a ripened one, you can eat up to 1/3 ripened banana with no ill effects. This means that you could eat about 1/3-1/2 cup of the Low-FODMAP Chunky Monkey Nice Cream safely.

Add to it all, raw cacao powder and vanilla extract, and you will have yourself a decadent ice cream dessert.

After freezing the nice cream for about 15 minutes, I tossed another handful of raw walnuts and some mini chocolate chips (from Enjoy Life Foods) for the final touch.

Low-FODMAP Chunky Monkey Nice Cream
Author: 
Recipe type: Dessert
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
A thick and creamy dessert using just 5 ingredients that's Paleo, low-FODMAP, gluten free, dairy free, soy free, and Vegan.
Ingredients
  • 1 cup Elmhurst Milked Walnuts™
  • 4 cups heaping sliced frozen bananas
  • ⅔ cup + 2 Tbsp cacao powder
  • 1 cup raw walnuts
  • 2 Tbsp vanilla extract
Instructions
  1. Place all ingredients in a blender, and blend on high until all ingredients are completely mixed together.
  2. Pour nice cream into a large bowl, and set in the freezer for about 15 minutes.
  3. Remove from freezer, add more walnuts and mini chocolate chips, as desired.
  4. Stir and serve.
Notes
I topped with more raw walnuts and Enjoy Life Foods mini chocolate chips.

Low-FODMAP Chunky Monkey Nice Cream www.sarahkayhoffman.com dairy free

Try it and let me know how you like it + tag me in your Instagram nice cream photos with @paleoishmama and/or @agutsygirl.

p.s. Stay tuned. The 7-Day Smoothie Challenge is coming soon. I mentioned it HERE this week, and sent out an initial email about it today via my weekly newsletter. If you didn’t get the newsletter, feel free to reach out and I’ll forward it to you.

Xox,
SKH

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Compared To http://www.sarahkayhoffman.com/2018/04/04/compared-to/ http://www.sarahkayhoffman.com/2018/04/04/compared-to/#comments Wed, 04 Apr 2018 09:24:31 +0000 http://www.sarahkayhoffman.com/?p=36887 On Monday, I sent an email to our old Pastor in California. The subject line was, “Compared to.” In my email, I told him about the church we attended on Easter Sunday. I described for him how I’ve been comparing churches to Southwinds, but that everything has come up short. And then, I wrote, “my […]

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On Monday, I sent an email to our old Pastor in California. The subject line was, “Compared to.”

In my email, I told him about the church we attended on Easter Sunday.

I described for him how I’ve been comparing churches to Southwinds, but that everything has come up short. And then, I wrote, “my mom told me I would not be able to compare, as there is nothing in this small town like what we had at Southwinds.” (By the way, that’s not a bad thing. Bad and different are not the same things.)

But I didn’t exactly write to him to complain. 

Instead, I waited to write to him until I felt I had that moment in church like the hundreds of moments I had at Southwinds.

Compared To

Do you want to know the truth? I have gone to church just three times since we moved back to Minnesota. Once was on Christmas Eve with my dad (at the Catholic church), the next was two weekends ago at another local church, and the third was last weekend for the Easter service.

Yes, qualifying me as “that Christian” who goes for the holiday only.

Only it’s not. 

I have been so afraid of what we would (or wouldn’t) find at a church here because, well again, compared to Southwinds back in California I didn’t think that anything would even vaguely compare. 

I was re-baptized at Southwinds in California very intentionally….because I loved that church so hard. I was literally excited every single Sunday because the church, the people, the Pastors, and the message were there for me when I hit near bottom, as I climbed on out, and everything in between. It was a come-as-you-are church. And the music was incredible! 

But this past Sunday, Ryan and I decided to venture out a little. We decided to try a church about 20 minutes from where we live and that (from the looks of it online) had a very similar feel and vibe to that of Southwinds.

Compared To www.sarahkayhoffman.com church God Jesus

From the moment we walked in, it felt like everything we were used to back in California.

We got the kids situated at kid care, and then we sat down, just in time for the band to start.

It was a different service, given that it was Easter and they had about 30 minutes of straight music, but for me, that day, it was exactly what I needed. 

I wrote to our old Pastor saying,

As the band played and sang “Resurrecting,” I had tears. I found myself taking this huge sigh of relief because I finally was in a place that made me feel the way Southwinds did and I was able to receive the message and God’s presence more than ever, which I’ve been desperate for during this journey with my dad’s cancer.

The message was fairly short that day, and I’m hoping they aren’t always that way, but it left me thinking to myself, “I can’t wait for church next Sunday.”

I have only ever been in one church where I really felt out of place. Rarely will you find a church that isn’t filled with incredible people and a positive message.

It bothered me that I couldn’t just settle on a church back here in Minnesota. I’ve grappled with the whole idea that “church isn’t about me.” I wanted to just go wherever was most convenient because it is supposed to be about simply praising the Lord. But in the end, Ryan and I couldn’t go to just go, and do the motions of church life because it was something we felt we had to do. 

We were looking for a place that would have us constantly seeking that strong desire to learn and know the Lord more because that is the point, not the motions to simply show up. 

There is nothing compared to Southwinds, but I am so grateful for what happened on Sunday. On that day, over 3 months since attending a Southwinds service, I was finally present and excited for all that might come at a new church home.

p.s. I still am (likely always will) following the Southwinds messages online. You can, too. They are all HERE.

Xox,
SKH

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