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Breakfast, Sides & Snacks, Sweet Treats  /  October 6, 2020

Easy Gluten Free Pumpkin Muffins

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Easy Gluten Free Pumpkin Muffins are a delicious and nutritious way to celebrate the Fall season. These pumpkin muffins are low in sugar, yet high in nutrients and flavor! 

Easy Gluten Free Pumpkin Muffins 

Pumpkin muffins are a must during Fall. And, this recipe is an easy, healthy way to meet that need. These Easy Gluten Free Muffins are filled with nutrients to keep you healthy this season, while also keeping your taste buds and tummy as happy as can be. 

Health Benefits of Pumpkin

Simply put: pumpkin is a nutrient powerhouse!

Personally, I love when the Fall season arrives because pumpkin is in season and I can reap all the nutritional benefits of this amazing vegetable. Yep, that’s right, pumpkin is a vegetable! It’s a low-calorie, nutrient-dense vegetable, loaded with nutrients. Fresh pumpkin or pumpkin puree contains high amounts of:

  • Zinc
  • Potassium
  • Vitamin A
  • Vitamin B6
  • Flavonoids and polyphenols (antioxidants)

With all these vitamins and minerals, eating pumpkin throughout the season is a great way to keep your immune system strong, and reduce inflammation!

How to Make Easy Gluten Free Pumpkin Muffins

These Easy Gluten Free Pumpkin Muffins just that: easy! This recipe can be made and enjoyed within 30 minutes, flat. Here’s what you need to do:

  1. Start by combining all the dry ingredients in a large bowl. Mix the wet ingredients in a separate bowl, then combine the two!
  2. Evenly scoop the batter into 12 muffin tins. 
  3. Bake, cool, and enjoy! 

Easy Gluten Free Pumpkin Muffins 

 

Other Pumpkin Recipes

Clearly, Fall is the season of pumpkin everything. And, Nourished by Kelsey Nicole is not short on pumpkin recipes. Try these other delicious and nutritious pumpkin dishes:

Healthy Pumpkin Pie Bars

Paleo Pumpkin Spice Brownies

Paleo Honey & Pumpkin Pancakes

Perfect Paleo Pumpkin Bread

Easy Gluten Free Pumpkin Muffins 

Easy Gluten Free Pumpkin Muffins

Yield: 12 muffins
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Easy Gluten Free Pumpkin Muffins are a delicious and nutritious way to celebrate the Fall season. These pumpkin muffins are low in sugar, yet high in nutrients and flavor! 

Ingredients

  • 2 cups gluten free baking flour
  • 1 1/2 baking powder
  • 1 1/4 baking soda
  • 1/2 tsp salt
  • 1/2 tsp cinnamon
  • 1/2 tsp pumpkin spice
  • 1 egg
  • 15 oz can pumpkin puree
  • 1/2 cup coconut sugar
  • 1/4 cup ghee
  • 1/4 cup milk or water

Optional:

  • Dark chocolate chips
  • Walnuts or pecans
  • Raisins

Instructions

  1. Preheat the oven to 325F. Line your muffin tin with liners or brush with ghee.
  2. Combine all dry ingredeints in a large bowl. Mix all wet ingredients in a separate bowl.
  3. Add the wet mixture to the dry and combine. Do not over mix. Stir in your favorite mix ins.
  4. Bake for 18-20 minutes.
© Kelsey Cummins

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nourishedbykelseynicole

Kelsey, FNTP, CPT
Your health journey will never be perfect. In fact Your health journey will never be perfect. In fact, health is not a linear line- it’s more like a rollercoaster 🎢 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But, no matter where you are in your health journey, it’s important to be mindful of the things that work against your health! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Alcohol- Regular consumption of alcohol weakens the immune system, promotes inflammation, and decreases gut integrity.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Poor sleep- Sleep is the time for our bodies to restore, repair, and renew! Without enough quality sleep, our immune system, energy, metabolism, memory, and more can suffer.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Refined foods- This is probably no surprise, but refined, processed foods (you know, the boxed, canned, and packaged things?), create nutrient deficiencies and chronic inflammation.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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4. Stress- Fundamentally, stress is the root of all sickness. Managing emotional and physical stress is essential!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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5. Over exercising- Speaking of stress, over exercising is a primary example! Exercising too hard or too often is a recipe for hormonal imbalance and chronic inflammation.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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6. Under eating- Did you know a toddler should eat 1,200 calories a day? Are you a toddler? Most of us eat much less than we should, which leads to nutrient deficiencies.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Did you know these factors work against your health?! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth
Which comes first: weight loss or a healthy body?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Technically, you CAN lose weight first and become healthier as a result. And I'd say this is the most common mindset... But, what if we have it backwards?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Instead, what if we focus on creating healthy bodies, then reaping all the benefits, including weight loss, in return?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here's what happens when health is prioritized over weight loss:⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Weight loss becomes consistent and manageable⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Energy increases⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Skin, hair, and nails become healthier⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Sleep improves⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Food cravings dissipate⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In this case, your journey is no longer solely about weight loss, but a journey to an overall healthier YOU! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If weight loss has been your primary health goal, I challenge you to switch up your perspective. I'm willing to bet once you focus on your health, instead of weight, the excess weight will eventually melt off.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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P.S. another challenging thought for you to consider: What's your idea of "healthy weight?" I think today's society has idolized a body type that in fact is NOT healthy. And if you struggle with chronic symptoms, there's a good chance your body isn't at it's ideal weight. So, what do you believe about healthy body weight? Is your idea of a "healthy body" actually a healthy body for you?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you're still not convinced that health should be prioritized over weight loss, send me a DM. I'd love to explain more about how a healthy body leads to a healthy weight for the long run! 👉🏼 @nourishedbykelseynicole⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/
Nothing important to say today, other than homemad Nothing important to say today, other than homemade muffins are good for the soul (especially warm, fluffy banana muffins)!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Hope everyone had an amazing Easter weekend! 💕⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Get this GF Banana Muffin recipe on the blog! 👉🏼 @nourishedbykelseynicole⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/healthy-gluten-free-banana-muffins/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holisticnutrition #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #foodisfuel #foodismedicine #healthyrecipesideas #paleorecipeideas #nutrientdenserecipes #bananamuffins #glutenfreemuffins #glutenfreebananamuffins #healthybananamuffins
YOUR THYROID NEEDS SOME LOVIN 💕⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Especially if you have a confirmed thyroid disorder or experience the common symptoms of one:⠀⠀⠀⠀⠀⠀⠀⠀⠀
• cold hands and feet⠀⠀⠀⠀⠀⠀⠀⠀⠀
• low temperatures and pulses⠀⠀⠀⠀⠀⠀⠀⠀⠀
• insomnia ⠀⠀⠀⠀⠀⠀⠀⠀⠀
• skin issues⠀⠀⠀⠀⠀⠀⠀⠀⠀
• hair loss⠀⠀⠀⠀⠀⠀⠀⠀⠀
• high cholesterol ⠀⠀⠀⠀⠀⠀⠀⠀⠀
• constipation⠀⠀⠀⠀⠀⠀⠀⠀⠀
• low libido⠀⠀⠀⠀⠀⠀⠀⠀⠀
• fatigue⠀⠀⠀⠀⠀⠀⠀⠀⠀
• brain fog⠀⠀⠀⠀⠀⠀⠀⠀⠀
• anxiety⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In all honestly, most of these symptoms plagued me at some point in my life. And I wish I took action sooner! Moral of the story: don’t be me. Don’t wait!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here’s how you can start loving on your thyroid:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Eat a balanced breakfast within 60 minutes of waking up.⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Limit cruciferous veggies which can impact thyroid hormones.⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Focus on supporting your liver and adrenal function with nutrient rich foods.⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Prioritize sleep and rest. Limit intense workouts, opt for low intensity movement, and aim for at least 8 hours of sleep every night. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Sprinkle your food (and water) with sea salt or pink Himalayan salt. Sodium is necessary for thyroid health!⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. Eat balanced meals every 3-4 hours (with protein, carbs, and fat).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Bonus: Work with a functional practitioner to help you identify WHY your thyroid isn’t functioning at its best and create a custom protocol for you! (DM your girl for more help with this 👉🏼 @nourishedbykelseynicole)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities #foodismedicine #thyroidlove #thyroidsupport #thyroidhealth #thyroidtreatment #holisiticthyroidremedies
What’s all the hype about the adrenal cocktail?! What’s all the hype about the adrenal cocktail?!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I’m so glad you asked! 🙃⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The adrenal cocktail is a strategic combination of foods that provide our adrenals, metabolism, and thyroid with the specific nutrients they need to function optimally!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here are all the deets:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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• Orange juice (pulp-free, fresh is preferred)- REAL, bio-available vitamin C (not ascorbic acid which is found in most supplements) to provide potent antioxidants ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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• Whole milk (or coconut milk)- REAL fat soluble vitamins, like A, D, E, and K⠀⠀⠀⠀⠀⠀⠀⠀⠀
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• Pink Himalayan or sea salt)- REAL salt to fuel our adrenals and promote healthy hydration ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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• Cream of tar tar (or coconut water)- REAL potassium to help maintain an optimal sodium/potassium ratio⠀⠀⠀⠀⠀⠀⠀⠀⠀
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• Collagen (optional)- amino acids to aid in muscle/tissue production and steady blood sugar⠀⠀⠀⠀⠀⠀⠀⠀⠀
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All these nutrients are necessary for a healthy body, especially the adrenals, metabolism, and thyroid. Not to mention, the adrenal cocktail is absolutely DELICIOUS! Get the recipe on the blog 👉🏼 @nourishedbykelseynicole⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/creamsicle-adrenal-cocktail/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities #foodismedicine #adrenalcocktail #adrenalsupport #adrenalglands
Is your body inflamed? 🤷🏻‍♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Unfortunately, chronic inflammation plagues our society (thanks to poor diet, excess stress, lack of sleep, and more) and these are some of the most common signs to look for: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Headaches⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Join or muscle pain⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Skin issues⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Digestive issues⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Weight gain⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Puffy eyes⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Swelling⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Food sensitivities ⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Autoimmunity⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Bloating⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, how can we start to get a handle on this chronic inflammation?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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First, it’s important to identify the specific cause of your inflammation by working with a practitioner! But, here are some general tips to get you started:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Eliminate conventional/refined dairy, gluten, and sugars. Also, avoid polyunsaturated fats (ie. canola, vegetable, peanut, safflower, sunflower, olive, grape seed oil).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Eat nutrient-rich WHOLE foods (ie. seasonal fruits, grass fed meats, raw dairy and honey, etc)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Workout LESS. Instead, focus on daily, mindful movement (bonus points for getting daily movement OUTSIDE).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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4. Eat balanced meals every 3-4 hours to keep your blood sugar regulated. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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These mindful tips and tricks help your body feel safe. And once it feels safe, inflammation naturally decreases! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, which anti-inflammatory tip will you implement first?? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities #foodismedicine #inflammation #chronicinflammation #reduceinflammation #antiinflammatory
5 ways I restored my cycle after 3+ YEARS of a mis 5 ways I restored my cycle after 3+ YEARS of a missing period 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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For years, I felt like the lucky one! I didn’t have to deal with monthly bleeding or PMS. In fact, multiple doctors told me “there was nothing wrong.” And I didn’t question it.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Fast forward to today, I know just how vital a healthy menstrual cycle is. Some even call it the 5th vital sign!!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, after not having a period for 3+ years, I knew I had some serious work to do to heal my hormones and restore my cycle/ovulation.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here’s what I did to help restore a healthy cycle again:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Eat MORE- specifically whole foods , like grass fed meats, whole eggs, raw dairy, local honey, and seasonal fruits.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Workout LESS- I ditched the hardcore cardio and focused on listening to my body more. I know longer feel guilty when I need to rest.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Stop drinking coffee on an empty stomach. Breakfast, first, always!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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4. Focus on stress management by learning breathing techniques, understanding my boundaries, and allowing for more margin in life.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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5. Eliminate “low fat” or “low sugar” foods and focus on eating foods in their whole, natural form. Ie. whole eggs, whole fat yogurt, meat WITH skin, etc.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, what’s your period story? Have you struggled with any period problems?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities #foodismedicine #periodtalk #periodproblems #periodhelp #womenscycle
For years, I believed dairy was the enemy. No if’s, ands, or buts. And definitely NO DAIRY!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Ugh, if only I knew then what I know now. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Fast forward to today, I now see diary as the one and only close-to-perfect food. But, before you deem me “crazy,” let me explain...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Dairy practically has a perfect balance of protein, carbs, and fat- not to mention it’s LOADED with fat-soluble vitamins that are necessary for:⠀⠀⠀⠀⠀⠀⠀⠀⠀
• thyroid health⠀⠀⠀⠀⠀⠀⠀⠀⠀
• metabolic function⠀⠀⠀⠀⠀⠀⠀⠀⠀
• hormone balance⠀⠀⠀⠀⠀⠀⠀⠀⠀
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All these things in just ONE food! See where I’m going here?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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However, the key to reaping these benefits of dairy is QUALITY!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Ditch the processed, vitamin-enriched dairy with added gums and preservatives. Instead, look for milk, cheese, butter, and ice cream that is:⠀⠀⠀⠀⠀⠀⠀⠀⠀
• organic⠀⠀⠀⠀⠀⠀⠀⠀⠀
• grass-fed⠀⠀⠀⠀⠀⠀⠀⠀⠀
• raw⠀⠀⠀⠀⠀⠀⠀⠀⠀
• non-homogenized⠀⠀⠀⠀⠀⠀⠀⠀⠀
• without added vitamins⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Tag a friend to spread the word about dairy! 🐮⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities #foodismedicine #dairy #benefitsofdairy #rawdairy #drinkmilk
PSA: Blood sugar regulation is EVERYTHING.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Really, it is!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Imbalanced blood sugar leads to chronic disease, like: diabetes, heart disease, metabolic disorders, and more.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, how do you know if you’re struggling with chronic spikes and dives?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Other than the obvious shakiness and/or hunger, pay attention to these chronic symptoms:⠀⠀⠀⠀⠀⠀⠀⠀⠀
• brain fog⠀⠀⠀⠀⠀⠀⠀⠀⠀
• low motivation⠀⠀⠀⠀⠀⠀⠀⠀⠀
• low libido⠀⠀⠀⠀⠀⠀⠀⠀⠀
• anxiety/depression⠀⠀⠀⠀⠀⠀⠀⠀⠀
• general fatigue⠀⠀⠀⠀⠀⠀⠀⠀⠀
• food cravings⠀⠀⠀⠀⠀⠀⠀⠀⠀
• stubborn weight gain⠀⠀⠀⠀⠀⠀⠀⠀⠀
• insomnia⠀⠀⠀⠀⠀⠀⠀⠀⠀
• frequent headaches⠀⠀⠀⠀⠀⠀⠀⠀⠀
• frequent hunger⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Even if this sounds just like you, there is hope! Blood sugar can pretty easily be regulated and steadied with a few dietary changes and habits!!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And the better news? By regulating your blood sugar, you’ll likely experience more energy, better mood, lower risk for disease, and more!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Are you ready to tackle your imbalanced blood sugar? My 4 week Jumpstart Nutritional Therapy Program is a GREAT place to start. We’ll talk about the basics of blood sugar regulation and troubleshoot your specific imbalances.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Click in the link in my bio for more information! 👉🏼 @nourishedbykelseynicole⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities # #bloodsugar #balancedbloodsugar #regulatebloodsugar
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