Gut Instinct Health, Golden, CO (2025)

11/15/2025

Should You Exercise Intensely While Losing Weight?

This question comes up all the time — and I’ve been there myself.
When I started my 120-pound weight loss journey, my body was inflamed and didn’t handle high-intensity workouts well. For the first 90 lbs, I kept things simple and consistent:
💪 Focused on protein to protect muscle
🚶‍♀️ Walked daily
🧘‍♀️ Did yoga, push-ups, and weighted hula hooping (so fun!)

For the last 30 lbs, I added running and kettlebell workouts. Now that I’m maintaining, I’ve built up to a 20-lb kettlebell, increased my mileage, and mix in yoga and Pilates for recovery and balance. Most importantly — I listen to my body. When I’m feeling run down or on vacation, I rest.
Here’s what I’ve learned:
➡️ Intense exercise can help preserve muscle, boost metabolism, and improve heart health.
➡️ But it also requires more recovery, can increase appetite, and isn’t sustainable for everyone.
If hard workouts leave you drained or sore for days, that’s your body saying “slow down.” Gentle movement still counts.Walking, yoga, and light resistance work can be just as effective when paired with good nutrition.

What the Research Says
🏃‍♀️ HIIT (High-Intensity Interval Training)
Boosts VO₂max and cardiovascular health in less time than steady-state cardio.
Can increase post-exercise calorie burn (EPOC) for several hours.
Some studies show it helps reduce visceral (belly) fat more effectively than moderate exercise.
🏋️ Resistance Training
Essential for preserving or building lean muscle while losing fat.
Helps maintain a higher resting metabolic rate.
Improves strength, body composition, and long-term weight maintenance.
⚡ Combined HIIT + Resistance Programs
Research shows the best outcomes often come from a mix of both.
Improves fat loss quality (more fat, less muscle lost) and enhances overall metabolic health.
Keeps workouts efficient, varied, and sustainable.

Bottom Line: The best workout is the one your body can handle, enjoy, and recover from. Balance intensity with rest, fuel properly, and stay consistent — that’s how lasting transformation happens.
💬 What kind of training works best for you — HIIT, resistance, or a mix? Let’s share experiences and learn from each other! 💙

11/08/2025

Meditation in Motion: Finding Calm Through Running

Many people know I enjoy running, but for me, it’s about far more than physical fitness. Running is how I meditate—a way to quiet my mind, release stress, and reconnect with my inner balance before the day begins.

In the early morning hours, before sunrise, the world feels peaceful and still. The stars shine overhead, and the only sounds are the wind, the distant call of an owl, or a coyote in the distance. I don’t listen to music; instead, I focus on my breath and the steady rhythm of my stride. This is where my mind begins to clear and my thoughts find order. Often, by the second mile, I find clarity and creative solutions to challenges I’ve been working through.

This is my moving meditation—and it’s a reminder that meditation doesn’t have to look the same for everyone.

Many people imagine meditation as sitting quietly with an empty mind, but it can take many forms. Whether it’s running, walking, breathing mindfully, or even focusing on a single bite of food, meditation is ultimately about awareness—being present in the moment, with compassion and without judgment.

The health benefits of meditation are well-documented:
✨ Reduces stress and anxiety
💤 Improves sleep quality
💪 Boosts immune function and lowers blood pressure
🧘‍♀️ Enhances focus, creativity, and emotional regulation

In fact, research shows that meditation can actually change the brain, strengthening areas tied to learning, memory, and emotional balance.
Meditation isn’t about perfection—it’s about creating space for the mind and body to restore themselves. You don’t have to sit still for hours to feel the benefits. Start where you are. Take a few mindful breaths. Go for a walk. Find your version of stillness in motion.

For me, running is that space—a moving meditation that nurtures both my body and my mind. However you choose to practice, remember: mindfulness is less about doing it “right” and more about showing up for yourself.

11/01/2025

Gluten-Free Pizza Lovers, I’ve Found the Secret! 🍕

I love pizza — always have. But going gluten-free really threw a wrench in my pizza game. Over the years, I’ve found a few restaurants that do an amazing gluten-free pizza (the one I had recently in Chicago was next level — maybe it was the Italian sausage 😋).

But at home? Let’s just say the frozen gluten-free pizzas were a bit of a letdown… until recently.
Here’s what changed everything for me:
🔥 Preheat your oven to 500°F
🔥 Heat your pizza stone for 15 minutes
🔥 Load up your frozen pizza (mine must have onion and a little jalapeño — customize to your heart’s content!)
🔥Lower temp to package instructions and bake according to the package

The crust comes out so perfectly crispy, even my family — who aren’t gluten-free — love it! 🙌
That’s the same method I use for my homemade (non-GF) pizzas too. Next up: I’m experimenting with making a gluten-free version of my homemade pizza recipe. Once I get it right, I’ll share it here!

Any gluten-free pizza lovers out there? What’s your favorite brand or topping combo? 🍕

10/24/2025

Family Favorite Alert: Healthy Mediterranean Chicken in the Crockpot! 🥘❤️
🍁 I’ve been loving all things Mediterranean lately—especially the cozy combo of cinnamon and turmeric. These two spices not only scream fall flavor, but they also bring some amazing health benefits. 🌿
✨ Turmeric is known for its anti-inflammatory properties, and cinnamon may help regulate blood sugar—how awesome is that?
That’s why I’m obsessed with this Slow Cooker Mediterranean Chicken & Vegetables recipe! It’s packed with healthy veggies and beans, and when my family said "this is delicious!" I knew it was a keeper. 🙌 Bonus: It makes a big batch—perfect for leftovers!
🍽️ Serve it with cauliflower rice for a low-carb option, or stick with classic couscous or brown rice.

🥘 Slow Cooker Mediterranean Chicken & Vegetables

Ingredients:
8 boneless, skinless chicken thighs
2 tsp turmeric
2 tsp coriander
2 tsp salt
½ tsp ground cumin
½ tsp cayenne pepper
¼ tsp cinnamon
1 cinnamon stick
1 (15 oz.) can cannellini beans, drained
1 can diced tomatoes (undrained)
4 large carrots, peeled & chopped
4 garlic cloves, halved
1 Tbsp olive oil
1 large onion, halved & thinly sliced
1 (8 oz.) can green beans, drained
1 bell pepper, sliced (optional but adds color!)
2 cups couscous (or cauliflower rice)
Directions:
In a small bowl, combine turmeric, coriander, salt, cumin, cayenne, and ground cinnamon. Rub this spice blend all over the chicken. Let sit for at least 30 minutes.
In your slow cooker, add the cannellini beans, diced tomatoes, carrots, and garlic.
Heat olive oil in a skillet over medium heat. Brown the chicken for about 4 minutes per side and transfer to the slow cooker.
In the same skillet, sauté the onions until tender (about 5 minutes). Add to the slow cooker along with the cinnamon stick.
Cover and cook on LOW for 2 hours.
After 2 hours, add green beans and bell pepper on top. Cover again and cook for 3 more hours.
Serve warm with ½ cup couscous (or your favorite base!).
Nutrition (per serving, serves 8):
427 calories | 8g fat | 30g protein | 63.6g carbs | 12.2g fiber | 3.4g sugar

Let me know if you give it a try! 💛
#

10/19/2025

🌟 Fit, Fierce & Over 50: My Love for Running 🏃‍♀️💪✨

A yoga and Pilates instructor friend of mine and I always laugh about how different we are when it comes to fitness. She’s all about yoga flows and core strength (and she’s amazing at it). Me? I’m the self-proclaimed cardio ju**ie who finds peace pounding the pavement.

That’s the beautiful thing about movement—there’s no one “right” way to stay active. What works for one person might not be the best fit for someone else.
Over the years, I’ve heard it all:
💬 “Running is hard on your knees.”
💬 “You’re too old to still be running.”
💬 “You should lift more and do less cardio.”
💬 “Cardio raises cortisol—it’s too stressful at our age.”
And sure, I’ve tried to follow that advice.
I strength train with kettlebells (90 minutes a week and proud of those heavier weights 💥).
I roll out my mat for yoga to keep my balance and flexibility.
I’ve experimented with shorter cardio and new workouts.
But no matter what, I keep coming back to running—especially longer distances. Because it just works for me.
Running clears my mind, strengthens my body, helps me sleep better, and even curbs those junk food cravings. Every time I finish a 5+ mile run, I don’t feel punished—I feel powerful. And yes, my knees are still doing just fine! 🙌

If you’ve ever thought about running, try a Couch to 5K program(always check with your medical provider before starting a new exercise routine).You might discover a new passion—or you might realize running isn’t your thing, and that’s okay! Maybe you’ll find your rhythm in Pilates, hiking, lifting, or long walks with your favorite playlist.

At this stage in life, we know ourselves better than ever. The goal isn’t to follow the latest trend—it’s to find what lights you up and keeps you moving.
Before changing your routine based on someone else’s opinion, ask yourself:
✅ Does this make me feel strong and energized?
✅ Am I sleeping better and making healthier choices?
✅ Does this movement make me feel alive?
Listen to your body—it’s wiser than any fitness fad.
And remember: the best workout is the one you love enough to keep doing. 💖

10/09/2025

Calories In vs. Calories Out: Why Weight Loss Isn’t the Whole Story

We’ve all heard it: “Just eat less and move more.” While the calories in vs. calories out model is technically true, real-life results often tell a more complex story.

If you’ve ever felt frustrated trying to lose weight, you’re not alone — and it’s not just about willpower.
Here’s what research (and personal experience!) shows ⬇️

✅ The Basics
A calorie deficit does drive weight loss.
Combining exercise with moderate calorie reduction works better than either alone — especially for preserving muscle while losing fat.

🍎 Beyond Just Calories
Food Quality Matters
Protein keeps you full longer and helps maintain muscle.
Whole foods (fruits, veggies, whole grains) are more filling and less calorie-dense than processed ones.
Ultra-processed foods can lead to overeating — even when calories seem “equal.”

Metabolism Adapts
As you lose weight, your body often burns fewer calories — a survival response.
Higher-protein diets can help reduce this slowdown.

Lifestyle Factors Count
Sleep, stress, hormones, and gut health all influence hunger and metabolism.
Even habits like meal timing, portion sizes, and who you eat with can affect how much you consume.

🧠 Listen to Your Body
Your body is smart — and it will often tell you when something’s off.
Signs like poor sleep, irritability, fatigue, and a “stressed” feeling can be your body’s way of saying it needs more fuel.

💬 My Personal Journey
When I started my health journey, my goal wasn’t just weight loss — it was to improve sleep, reduce inflammation, and be able to participate in more strenuous activity and recover from it.
The bonus? Weight loss started happening too.
As I progressed, I discovered food allergies (like gluten), and found a way of eating that helped me sleep better, exercise stronger, and lower inflammation. What worked for me was a higher-protein, lower-carb diet, keeping carbs around 40–50g per day, with one day of increased carbs to support recovery. And when I was training for my half marathon, my body gave me clear signals that I needed to increase my calories a bit. I wasn’t running as fast, and I had that “stressed” feeling in my body. I added just 150 calories from a protein bar — a little more protein and carbs — and it made a noticeable difference. Sometimes, small tweaks are all it takes.

Everyone is different — your ideal carb intake may be more or less than mine. The key is listening to your body and adjusting as you go.

💡 The Takeaway
Weight loss isn’t just about calories. It’s about:
✔️ What you eat
✔️ How your body responds
✔️ How sustainable your habits are
You can make progress without feeling deprived. The goal is finding an approach that works with your body — and your life.

✨ What’s been your biggest challenge with weight loss — calories, food choices, or lifestyle factors?
Share below — you’re not alone!

10/04/2025

“Running Toward Strength, Not Just a Finish Line"

Six years ago, I ran one of the most discouraging half marathons of my life. I had already run multiple halves and 2 full marathons — even had a sub-2 hour PR — but that particular race? I could barely finish. I was carrying extra weight, dealing with health challenges, and honestly unsure if I’d ever feel strong running again.
Fast forward to last week: I crossed the finish line at the Boulderthon, one of the tougher half marathon courses out there — stronger, healthier, and 30 pounds lighter. I placed in the top third for my gender, and was 20 out of 70 in my age group. 🙌
It’s been a journey of rebuilding — not just physically, but mentally. Over the years I’ve focused on strength training, better nutrition, and more intentional self-care. I’ve gained muscle, and more importantly, confidence. But through it all, I’ve never let go of the thing I love: running.
I’ve read a lot of advice about shorter cardio and more lifting, and while that has value, I also believe in doing what makes you feel alive. For me, that’s running. It’s not just exercise — it’s freedom, clarity, and joy.
My message? Build a lifestyle that works for you:
🏃‍♀️ Run if you love it.
🧘 Do yoga if it brings you peace.
🥗 Eat foods that nourish you and bring you joy.
📝 Journal, meditate, lift weights, dance — whatever helps you feel your strongest self.

People are often surprised when I say I still run — especially without knee issues — but I believe it’s because I’ve prioritized an anti-inflammatory lifestyle, staying consistent with habits that support my whole body and mind.

I know the day may come when I have to hang up my running shoes. But today is not that day. And for that, I’m deeply grateful. 💛

09/27/2025

Pasta is in my DNA 🇮🇹

Growing up with an Italian mom and great-grandparents straight from Italy, pasta was more than food — it was love on a plate. ❤️🍝
Every holiday had a pasta dish front and center — from lasagna to stuffed shells to my mom’s unforgettable mostaccioli with her homemade spaghetti sauce. She made it all from scratch, and it was heavenly.
Then came the curveball: gluten allergy. 😩 Suddenly, pasta didn’t love me back. Even gluten-free noodles made me feel bloated and sick.
So... I got creative. I now stick to lower-carb options and discovered that zucchini noodles with meat sauce hit the spot. I even adapted one of my mom’s classic sauces and made it Instant Pot-friendly (because who has hours to simmer sauce anymore?!).
And guess what? It’s so good, I don’t even miss the pasta. Well... most days. 😉
Here’s my go-to recipe — super easy, super flavorful, and made with love. Let me know if you try it! 💬👇

🍅 Instant Pot Spaghetti Meat Sauce 🍅
Ingredients:
1 lb. 90% lean ground beef (or ground turkey)
28 oz. canned tomato sauce
6 oz. can tomato paste
2 tsp honey
1 tbsp red wine vinegar (or red wine)
1 small onion, chopped
1 garlic clove, minced
2 tbsp olive oil
2 tsp oregano
1 tsp basil
1 tsp salt
½ tsp pepper
3 cans water (use tomato paste can)
Instructions:
Hit "Sauté" on your Instant Pot. Add olive oil, onions, and garlic. Cook ~5 mins.
Add ground beef and break it up well.
Stir in tomato sauce, paste, and water.
Add seasonings, honey, and red wine vinegar.
Seal the lid and pressure cook on HIGH for 30 minutes.
Quick release steam. Stir, serve, and enjoy!
Serve over zucchini noodles, whole wheat pasta, or your fave GF option. A little parmesan on top? Yes, please. 🧀
Nutrition (per serving, sauce only):
248 cal | 9.8g fat | 15.7g carbs | 26.1g protein | 3.4g fiber | 11.5g sugar
💬 P.S. On special occasions, I still treat myself to a gluten-free pasta version of mom’s manicotti. Because some traditions are just worth it.

09/20/2025

🟥 RED FOOD DYE & GUT HEALTH – IS THERE A LINK?

I used to think it was just junk food. Now… I’m not so sure. 🤔

Let me tell you what I’ve seen firsthand.
👦 My son would eat baked Hot Cheetos at school and come home every time with stomach pain. On the days he didn’t eat them? Totally fine.
👩‍⚕️ A friend of mine was eating Takis daily and started experiencing major GI issues. So bad, she thought she had IBD. She went to Italy — no Takis, no dyes — and felt 100% better. Back home? Symptoms returned.
🎯 Coincidence? Maybe.
Or maybe their bodies were trying to say something…

🔬 What is Red Food Dye, anyway?
Main offenders: Red 3 and Red 40 — synthetic dyes made from petroleum (yes, really) used in snacks, drinks, vitamins, and even some meds.
🚫 Red Dye No. 3 is being banned in foods by 2027 after studies showed it caused cancer in rats.
And Red 40? Also under review — linked to gut inflammation and more.

⚠️ Potential Health Effects:
Gut issues & microbiome disruption (esp. Red 40)
Hyperactivity in kids (esp. with ADHD)
Allergic reactions (hives, headaches, asthma symptoms)
Cancer in animal studies (Red 3 in particular)
💡 While not everyone reacts the same, studies suggest some people — especially kids — are more sensitive.

🤷‍♀️ Still Unclear:
How much is too much?
Why do some people react and others don’t?
Are our kids eating way more of this stuff than we think?

✅ What You Can Do:
📖 Start reading labels: Look for Red 3, Red 40, Allura Red, or FD&C Red No. X
🧪 Try a 2–3 week dye-free experiment if your child has tummy trouble, behavior changes, or migraines
🌿 Focus on whole foods: Fruits, veggies, lean proteins, nuts, seeds, etc.
🍿 Need snack swaps? Try:
Baby carrots + hummus
Whole grain pita chips
Roasted chickpeas or pumpkin seeds
Trader Joe’s Baked Cheese Crunchies
Or make your own microwave popcorn!

🧑‍🍳 DIY Microwave Popcorn Recipe (No Chemicals, Super Easy!)
🕔 Ready in 5 minutes | Serves 3
🥄 Ingredients:
½ cup unpopped popcorn
1 tsp vegetable oil
½ tsp salt
👉 Mix popcorn + oil + salt. Pour into a brown paper lunch bag. Fold top over twice.
Microwave 2½–3 min (until popping slows). Open carefully — and enjoy!

🎯 Your body talks. Are you listening?
It’s not always a full-blown allergy. Sometimes, it’s just… your body saying “no thanks.”
💬 Have YOU or your kids had weird reactions to red dye or other additives? Drop your story in the comments 👇

09/13/2025

🌯 Burrito Bowl Love! 🥑🍅🌶️

I’m obsessed with burrito bowls lately — they’re easy to make, super satisfying, and packed with protein, healthy fats, good carbs, and tons of veggies. 🙌

Here’s how I build mine:
👩‍🍳 Protein
Brown ground beef or ground chicken with your favorite taco seasoning (follow the packet instructions). Simmer until fully cooked and flavorful.
🌈 Veggies
While the meat’s cooking, sauté sliced red & yellow bell peppers, jalapeños, and onions in a little olive oil. Season with fajita seasoning + salt and cook until just soft.
🍽️ Build Your Bowl
Start with warmed black beans, pinto beans, or my favorite — refried beans — as your base.
➡️ Add the seasoned meat
➡️ Top with the fajita veggies
➡️ Add avocado slices (must-have!)
➡️ Optional: Sprinkle with shredded Mexican cheese, add a dollop of sour cream, and toss on some diced tomatoes 🌟
✨ Serve with a few tortilla chips on the side if you're feeling it!
💡 Bonus: These make amazing leftovers for lunch the next day. Easy, delicious, and nutritious!
Who's making a burrito bowl this week? Drop your favorite toppings below! 👇🌯💬

09/06/2025

🍂 Falling for Fall—and Crock-Pot Comforts!

As September begins here in Colorado, I can't help but feel that familiar excitement for cooler days ahead. The perfect cue to start planning comforting, cozy meals—soup season is officially upon us! One of my go-to favorite warm‑up dishes? A hearty Crock‑Pot White Chicken Chili that's not just comforting but also full of protein, fiber, and healthy carbs. Bonus: it’s super easy to prep in the morning and delicious by dinner… plus leftovers for the next day!

Here’s the recipe that’s become a family favorite in my house:
White Chicken Chili (Makes 6 servings)
Ingredients:
1 onion, chopped
3 garlic cloves, minced
1 4‑oz can mild green chilis
1 4‑oz can hot green chilis
1½ lbs skinless chicken thighs
1 14‑oz can chicken broth
2 Tbsp green enchilada sauce (optional)
2 cans white beans (undrained; puree one can with liquid)
1 tsp oregano
2 tsp cumin
1 tsp cayenne pepper
Salt & pepper to taste
Directions:
Dump everything into the Crock‑Pot except chicken broth
Add chicken broth
Cook on low for 8–10 hours.
Nutrition per serving: ~320 calories | 9.8 g fat | 16.3 g carbs | 39.4 g protein | 4.8 g fiber | 1.8 g sugar

Serve it plain for a clean, hearty bowl—or top it with a sprinkle of Mexican cheese or a dollop of sour cream if you like. Sunday prep, dinner ready, and healthy leftovers? Yes, please!

09/02/2025

✨ Why So Many Women Over 40 Struggle With Gut Issues (and Autoimmune Flares) ✨

Ever wonder why things like bloating, food sensitivities, reflux, or even autoimmune flare-ups seem to show up more often after 40? You're NOT imagining it—and you’re definitely not alone. 💜

Here’s what science tells us 👇
🔹 Hormone shifts = gut shifts
As estrogen and progesterone decline during perimenopause and menopause, your gut barrier can become “leakier,” the microbiome changes, and digestion slows. Hello, reflux, bloating, and food reactions...
🔹 Our immune systems are wired differently
Women carry two X chromosomes—and some immune-related genes stay active, making our immune system more reactive. It’s great for fighting infections, but it also makes us more prone to autoimmune conditions like thyroid disease, lupus, or RA.
🔹 The aging immune system stirs up inflammation
After 40, your immune system naturally shifts (called immunosenescence). Combine that with a leakier gut, and the body becomes primed for low-grade inflammation. Think: joint pain, fatigue, skin flare-ups.
🔹 IBS and gut sensitivity love midlife women
Women are up to 50% more likely to have IBS than men—and hormonal changes in midlife only magnify symptoms.

💡 But here’s the good news: Your gut is always changing—which means there's always room for healing.
Supporting gut health through anti-inflammatory foods, stress support, and targeted nutrients can make a huge difference in how you feel day to day.
🌿 Midlife is the perfect time to give your gut some love. It pays off in energy, hormone balance, digestion, and long-term health.

💚 One of my favorite simple gut-friendly snacks lately?
👉 Plain Greek yogurt + chia seeds + frozen raspberries 💥
It's full of probiotics + prebiotics, and the frozen raspberries make it feel like I’m eating a frozen dessert 🍨—without the sugar crash!
So easy, so nourishing, and my gut says thank you every time.
✨ Have you tried this combo before?
👇 Share your go-to gut-loving snack in the comments—I’m always looking for new ideas!

Gut Instinct Health

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