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Breakfast, Sides & Snacks, Sweet Treats  /  September 27, 2020

Healthy Gluten Free Banana Muffins

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Healthy Gluten Free Banana Muffins is the perfect recipe for the start of Fall. But, really, you can enjoy these bad boys year-round! This recipe couldn’t easier or tastier, so fair warning: you’re likely to become addicted after the first bite!

Gluten Free Banana Honey Muffins

What are Healthy Gluten Free Banana Muffins

Healthy Gluten Free Banana Muffins are just like a traditional, homemade banana muffin, but they lack refined sugar and flour, gluten, and dairy. By using gluten free baking flour and honey (instead of sugar), you’re left with a nutritious, allergen-free, anti-inflammatory treat that you can enjoy guilt-free! Better yet, they don’t even taste gluten or dairy-free!

 

What You Need to Make Healthy Gluten Free Banana Muffins

This recipe is so simple and easy. It only requires a handful of basics ingredients (that you probably already have in your pantry and fridge), like:

Gluten Free Baking Flour

I recently tried Bob’s Red Mill 1-to-1 Baking Flour and it’s quickly become my favorite gluten free baking flour. The texture and taste is always right on point. So much so, that you would never guess these muffins are gluten free! 

Bananas

You can’t make banana muffins without ripe bananas. Depending on your preference for sweetness, you can use yellow bananas or brown bananas. I prefer yellow bananas before they turn too sweet and mushy. But, the choice is yours!

Honey

Although the ripe bananas add quite a bit of sweetness, honey is the perfect compliment. Use less or more depending on how sweet you like your baked goods. I also recommend using raw, local honey to reap the anti-inflammatory, immune-boosting benefits!

Egg

You need one whole egg (at room temperature) for this recipe. If you forget to pull your egg out of the fridge ahead of time (like I always do), simply place your egg in a bowl of warm water for a few minutes to bring it to room temp. 

Ghee or Butter

For dairy free, opt for clarified butter or ghee. If you can enjoy rah deliciousness of dairy without a care in the world, you can use real, grass-fed butter. Alternatively, you can try using coconut oil. 

Gluten Free Banana Honey Muffins

Baking with Honey Instead of Sugar

Honey is my sweetener of choice. Preferably, raw and local honey, as it’s rich in antioxidants to lower inflammation and boost immunity. Raw, local honey also helps your body adapt to local environmental allergens, which reduces allergy symptoms. 

Although honey is my favorite sweetener, using it instead of sugar in baked goods isn’t typically a 1-for-1 swap. When baking with honey (in place of conventional sugar), keep these tips in mind:

  • Reduce oven temperature by 25 degrees F to avoid burnt goods.
  • Use less honey than sugar. If your recipe calls for 1 cup sugar, use 1/2 cup honey, as honey is naturally sweeter than sugar.
  • Include 1/4 tsp baking soda for every 1 cup honey used, if the recipe doesn’t already use baking soda.
  • If the recipe calls for other liquids, reduce the other liquids by 1/4 cup for every 1 cup honey. 

 

How to Serve Healthy Gluten Free Banana Muffins

Since these muffins are so simple and easy, they can be enjoyed for a variety of reasons, including:

  • For breakfast or brunch with a side of eggs and bacon
  • As a midday school or work snack
  • As a healthy dessert, topped with melted ghee, berries, chocolate chips, and or chopped nuts

However and whenever you decide to serve these Healthy Gluten Free Banana Muffins, I guarantee they’ll be delicious! 

Gluten Free Banana Honey Muffins

Gluten Free Banana Honey Muffins

Healthy Gluten Free Banana Muffins

Yield: 12 muffins
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

Healthy Gluten Free Banana Muffins is the perfect recipe for the start of Fall. But, really, you can enjoy these bad boys year-round! This recipe couldn't easier or tastier, so fair warning: you're likely to become addicted after the first bite!

Ingredients

  • 2 cups GF flour
  • 1 1/2 tsp baking powder
  • 1 1/4 tsp baking soda
  • 1/2 tsp sea salt
  • 1/2 tsp ceylon cinnamon
  • 3 large bananas, mashed (or 4 medium)
  • 1/4-1/3 cup honey or maple syrup (depending on your preference for sweetness)
  • 1 egg, room temperature
  • 1/4 cup ghee or grass-fed butter, softened

Optional:

  • Dark chocolate chips
  • Walnuts
  • Coconut flakes

Instructions

  1. Preheat the oven to 325F. Line your muffin tin with liners or spray with oil.
  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.
  4. Bake for 18-20 minutes.
© Kelsey Cummins

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nourishedbykelseynicole

Kelsey, FNTP, CPT
As promised, DOUBLE CHOCOLATE COLLAGEN BANANA BREA As promised, DOUBLE CHOCOLATE COLLAGEN BANANA BREAD is hereeee!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Yes, it's as good as it sounds.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Yes, it's as nourishing as it sounds.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Yes, you need this in your life asap.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Get this new recipe on the blog (link in bio)! 👉🏼 @nourishedbykelseynicole⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/double-chocolate-collagen-banana-bread/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holisticnutrition #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #foodisfuel #foodismedicine #healthyrecipesideas #paleorecipeideas #nutrientdenserecipes #chocolatebananabread #collagenbananabread #healthybananabread #healthyhormones #healthymetabolism #prometabolic
If you're new around here, let me introduce myself If you're new around here, let me introduce myself! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'm Kelsey! I work as a Functional Nutritional Therapy Practitioner to help you support your body as a whole and address any imbalances. Together, we'll work to find the root cause of your most pressing health concerns and bring restoration to your body. I utilize a food-first approach, as I believe FOOD IS MEDICINE! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You might benefit from working with me, if you're a woman who struggles with:⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Hormonal imbalances⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Autoimmunity⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Thyroid and adrenal dysfunction⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Skin problems⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Weight gain⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Gut infections/imbalances⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Digestion issues⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I’ve personally experienced the power of nutritional therapy and using this food as medicine approach, but I’ve also witnessed countless clients experience the same healing. If you no longer want to “mask symptoms” with pills and prescriptions, nutritional therapy might just be the answer for you!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Drop your Q’s about nutritional therapy below 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities #foodismedicine
Without a doubt, gluten has gained a bad rap over Without a doubt, gluten has gained a bad rap over the years. So, is it time to eliminate it from YOUR diet?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I won’t lie, gluten is often a food I recommend eliminating from my clients’ diets. But, not ALWAYS and it's never without good reason!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here's the deal:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Today’s version of gluten in America is NOTHING like it used to be (or should be). It’s hard- to-digest, packed with anti-nutrients, and extra processed. In other words, it can worsen gut permeability, create nutrient deficiencies, and be hard on the digestive tract. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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That being said, ALL gluten isn't inherently bad. As with everything else, quality matters! Most gluten-containing foods are processed, packaged, and filled with other inflammatory ingredients- all of which will contribute to any unhealthy gut and promote inflammation in the body.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you do decide to include gluten in your diet, always look for high quality options, like those that are freshly milled, sprouted, and/or fermented. These sources of gluten will be easier to digest, more nutritious, and definitely better tasting! Think: freshly baked sourdough bread (!!!!)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, should you eat gluten? It's hard to say without working with you one-on-one. But I will say, it could be worth avoiding if you have any digestive, skin, metabolism, or hormonal issues. First, focus on addressing these imbalances. Then, it might be time tor introduce gluten into your life! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What are your thoughts about gluten? Did you know these fun facts?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/
Should you skip breakfast?⠀⠀⠀⠀⠀⠀⠀⠀ Should you skip breakfast?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🚨 Spoiler alert: NO 🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In world with so much conflicting health information, I’d say intermittent fasting and/or skipping breakfast is one of the most confusing. I believe there are times when IF can be appropriate and even beneficial. But for all my women in their 20-30’s, hear me when I say: YOU NEED TO EAT BREAKFAST.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here’s why:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. METABOLISM- Breakfast helps support a healthy metabolism. So many women have told me they just don’t “feel hungry” first thing in the morning. While this might sound good in theory, it actually means your metabolic rate is likely slow. AKA your body is burning fewer calories than it should. Eating breakfast is the first step in restoring a healthy metabolism!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. THYROID & HORMONES- Eating balanced meals every 3-4 hours STARTING WITH BREAKFAST supports healthy thyroid function and hormonal balance. In a world full of hormone disrupters and thyroid suppressors, eating breakfast is one of the easiest (and delicious) things you can do- especially as a woman in her child-bearing years!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. STRESS- Skipping breakfast is the easiest way to start your day in a state of chronic stress. Instead, eating breakfast within 1 hour of waking up helps lower stress within the body. Breakfast feeds your adrenals, brain, muscles, and organs the nutrients and energy it needs to function well. As a result, stress levels (and hormones) balance.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Coming from someone who used to workout fasted every day, it can take time to make this change. If you’re not used to eating breakfast, I encourage you to start slow. Over time, as your appetite naturally increases, you can eat more substantial breakfasts!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you have any questions about the importance of breakfast?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/
#viralpasta: gluten-free, hormone-healthy edition! #viralpasta: gluten-free, hormone-healthy edition! 
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I'm not one to jump on the bandwagon often, but I couldn’t help myself when it comes to this mouthwatering, cheesy, viral pasta dish. Let me tell you: it did not disappoint.
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I made this recipe gluten free and hormone friendly using these ingredients:
• @jovial cassava penne pasta
• grass-fed better
• cherry tomatoes
• fresh basil 
• fresh garlic 
• real sea salt
• goat cheese
• grass-fed ground beef or pasture-raised chicken
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Directions:
1. Roast the cherry tomatoes, cheese, basil, garlic, and butter in a skillet or dish at 400F for 20-25 minutes.
2. Meanwhile, make the pasta and protein of choice. Set aside.
3. When the cheese are tomatoes are done, add the pasta and mix together. Top with meat! 
4. Enjoy the creamy, cheese deliciousness! 
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Did you try this viral pasta? What were your thoughts?
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http://www.nourishedbykelseynicole.com/
#holisticnutrition #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #foodisfuel #foodismedicine #healthyrecipesideas #paleorecipeideas #nutrientdenserecipes
Myth: self care is selfish.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I used to think self care was selfish. But as the years go by, I'm learning that self care is anything but. In reality, it’s one of the best things we can do to support a healthy mind and body!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here's the truth: when we take care of ourselves, we can better take care of others. Taking it a step further, regular self care means:⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Reducing stress⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Increasing happiness⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Supporting a healthy mind and body⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Becoming a better version of you⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And, who doesn’t want that?! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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However, in a fast-paced world with little margin, putting time and money aside for "self care" can feel close to impossible! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, how do you know if you need to up your self-care game? Are you...⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Agitated or anxious?⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Quick to anger or impatience?⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Depressed or unmotivated?⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Run down or sick often?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If so, the answer is yes. You need a little more self care in your life! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Luckily, self care doesn’t have to be expensive or time consuming. These self care ideas are budget-friendly and easy to do at home! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, what's your favorite way to practice self care? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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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 #selfcare #selfcareonabudget #selfcareideas
Coming back atcha with the nourishing food swaps! Coming back atcha with the nourishing food swaps! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We've gotten so backwards with our eating habits and diets, that most of us would consider nourishing foods to be "unhealthy!"⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But, I'm here to bust these common food myths and get you on the road to a nourished body 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Today's focus: cooking oils! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Next time you load up on cooking oils, you can walk right past the canola oil, sunflower oil, margarine, and olive oil. These oils are highly unstable, meaning they turn toxic at lower cooking temps. And you never want to cook with them! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Instead, opt for STABLE cooking oils, like coconut oil, ghee, grass-fed butter, or avocado oil! Not only do these cooking fats stay stable at higher cooking temps, but they also provide essential fat-soluble vitamins, energize your mind and body, and make your food taste so much better! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Don't believe me? Just try it for yourself and let me know how you feel + how much better your food tastes! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities #foodismedicine #fats #cookingfats #cookingoils #healthycookingoils #saturatedfats
Should you drink coffee or skip it?!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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IMO, coffee has unfairly gained a bad rap over the last couple years. Sure, it shouldn't be used as a crutch for energy, but it definitely doesn’t need to be ditched all together!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As with most things in life, coffee comes with it's boundaries. Outside it's boundaries, coffee can cause: gut distress, hormonal imbalance, adrenal fatigue, etc. I'm sure most of us have experienced the bathroom problems, jitters, and anxiety coffee CAN cause, which is why I think there's so much confusion around coffee.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, when is coffee a good thing? Within it's ground rules! 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Coffee Ground Rules:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Never drink coffee on an empty stomach. Without food, coffee creates a hormonal catastrophe. It spikes blood sugar and depletes adrenals, leaving you feeling exhausted later in the day and putting your body into a chronic state of stress.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Add grass fed, raw cream/butter, sugar, and/or collagen to your coffee- but only the real stuff! These REAL ingredients will help regulate your blood sugar and feed your adrenals. The worst thing you can do for your thyroid and adrenals is drink coffee black on an empty stomach!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Opt for high quality coffee that is third party tested. Most conventional coffee beans are packed with mycotoxins (aka mold) that isn’t healthy to consume. Looking for coffee that is third party tested helps ensure the quality and benefits of your coffee. Personally, I like Four Sigmatic, Bulletproof, and Illy coffee!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'd be lying if I said I didn't LOVE drinking my hot, frothy cup of coffee each morning. But since learning to enjoy it within it's limits, I've felt a HUGE difference. I'm no longer anxious or jittery because due to drinking black coffee on an empty stomach! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, tell me: did you know these coffee boundaries? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/
As promised, after a CRAZY few days, we’re back As promised, after a CRAZY few days, we’re back to our regular programming... Starting with adrenal fatigue! 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Are you suffering from this thing called “adrenal fatigue?”⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Unfortunately, most of us are dealing with a degree of adrenal fatigue- thanks to high stress lifestyles, processed diets, exposure to everyday toxins, etc.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Even worse, most of these common symptoms are considered "normal” 🙅🏻‍♀️ And most of us just deal with them, thinking it'll never change. But we are so WRONG!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What if I told you: you don't HAVE to live with brain fog, fatigue, low libido, insomnia, depression, and/or weight gain?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Because it’s true!!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When you bring your body back into balance, these symptoms naturally dissipate, and once again, you can live with energy, vibrancy, and excitement!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you deal with these symptoms of adrenal fatigue, here's where you can start:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. SLEEP. Aim for 8 hours a night and prioritize sleep over workouts. Without adequate sleep, the adrenals will naturally suffer big time! If you have trouble sleeping, try eating a bedtime snack, eating foods high in magnesium, and blocking out blue light.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. EAT. No, 1,200 calories per day is NOT ENOUGH. Eat more balanced meals, about 3-4 hours apart. And, don't get me started on "low carb" diets. Your body needs carbs for energy, so do your adrenals! Eating now carb is the best way to put your body into a chronic state of stress.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. MOVE. Find a low intensity activity you enjoy (ie. walking, leisurely biking, roller skating) and do it several times a week. If you can get your movement in outside, that's even better. The sun is your best source of Vitamin D! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you suffer from any of these symptoms? What has your experience been with adrenal fatigue? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/
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