Dietitian Ellen, 16880 Myers Lake Avenue NE, Sand Lake, MI (2025)

11/10/2025

Your Gut-Loving Grocery List 🛒✨

If you’re ready to nourish your gut from the inside out, start in your grocery cart! The foods you eat daily have a powerful impact on your digestion, microbiome diversity, hormones, and even mood.

Here’s what to load up on for a happy, balanced gut 👇
🥦 Veggies for fiber + phytonutrients
🍎 Fruits for prebiotics + antioxidants
🌾 Whole grains + legumes to feed your good bacteria
🥑 Healthy fats to reduce inflammation
🍗 Protein sources to repair and strengthen your gut lining
🥛 Fermented foods for probiotics and better digestion
🌿 Herbs + spices to support your microbiome naturally

Small, consistent choices like these can make a big difference in your gut health, energy, and overall well-being. 🌿

💚 Save this post for your next grocery run!

11/07/2025

5 High-Fiber Lunch Ideas to Keep Your Gut + Blood Sugar Happy 💚

If you’re trying to eat more fiber, lunch is one of the best meals to pack it in! Fiber doesn’t just support digestion — it also helps regulate blood sugar, keeps hormones balanced, feeds your good gut bacteria, and keeps you feeling full and satisfied all afternoon.

Here are 5 of my favorite high-fiber, nutrient-packed lunch ideas:

🥗 Autumn Kale Salad — hearty kale, roasted butternut squash, crisp apples, and pecans for that perfect fall flavor combo. The mix of soluble + insoluble fiber supports a healthy microbiome and smooth digestion.

🥣 Chickpea “Tuna” Salad — mashed chickpeas mixed with Greek yogurt, celery, and pickles for a protein- and fiber-rich plant-based lunch. Great on sourdough or wrapped in lettuce leaves!

🥬 Ground Chicken Egg Roll in a Bowl — a fiber win with cabbage, carrots, and green onions. Served with rice or cauliflower rice for extra fiber.

🍳 Ground Turkey Veggie Skillet — simple, savory, and blood-sugar friendly. Load it up with fiber-rich veggies like zucchini, peppers, and spinach for an easy one-pan meal.

🌶️ Fiesta Bean Salad — black beans, corn, tomatoes, avocado, and cilantro tossed in lime vinaigrette. Packed with fiber + plant-based protein to keep your energy steady.

💡 Tip: Aim for 25–35g of fiber per day, coming from a mix of veggies, fruits, legumes, and whole grains. Pairing fiber with protein and healthy fats at lunch helps balance your blood sugar and hormones all day long.

Save this post for your next meal prep week and tag a friend who’s trying to eat more fiber! 🌿

11/04/2025

🤫 Ever feel like you have a constant lump in your throat, need to clear it all the time, or wake up hoarse but don’t have heartburn? It could be silent reflux (LPR).

Unlike GERD, silent reflux affects your throat and voice box, not just your esophagus which means symptoms can sneak up without the “burn.”

💬 Common signs: chronic cough, post-nasal drip, hoarseness, sore throat, or that annoying lump-in-throat feeling.

🌿 Root causes: low stomach acid, poor motility, H. pylori, stress, and nervous system dysregulation.

💛 Support tips: eat slowly, avoid eating close to bedtime, balance minerals, and try soothing support like DGL or sodium alginate.

Sometimes reflux isn’t about too much acid, but about acid in the wrong place.

Does this sound like you? Checkout Flora Wellness Practitioners functional guide to reflux and LPR at the link in my bio!

11/01/2025

Fall is the perfect time to cozy up with squash 🍂 one of the most nutrient-packed veggies of the season!

🥣 Ways to cook it:
• Roast it — caramelizes beautifully for salads, bowls, or as a side.
• Mash or puree it — perfect for soups or a creamy swap for mashed potatoes.
• Air fry it — crisp on the outside, soft on the inside!
• Blend it — add to smoothies or sauces for natural sweetness.
• Stuff it — fill with grains, greens, and protein for a balanced meal.

💛 Squash is:
Rich in vitamin A for immune support, vitamin C for collagen and skin health, and fiber to support digestion and blood sugar balance.

✨ Squash is a seasonal fall staple, meaning it’s at peak flavor (and nutrient density) this time of year.

Make sure to save this post for your next fall meal!

10/28/2025

Feeling anxious, wired, or drained? 🧠
Your body burns through key nutrients when you’re under stress and replenishing them can make a big difference.

Here are 4 stress-fighting nutrients to focus on 👇

💛 B Vitamins → Support energy, mood & adrenal function
🍳 Found in: eggs, leafy greens, whole grains, chicken, salmon

🍊 Vitamin C → Protects adrenals + lowers cortisol
🥝 Found in: citrus, bell peppers, kiwi, strawberries, broccoli

🍌 Potassium → Helps regulate your nervous system & blood pressure
🥑 Found in: bananas, avocado, sweet potatoes, coconut water

🥦 Magnesium → Calms muscles, improves sleep & mood
🌰 Found in: pumpkin seeds, almonds, spinach, dark chocolate

10/25/2025

Is your gut struggling because of what’s it's exposed to?

We talk a lot about food when it comes to gut health, but what about the products you touch, breathe, and absorb every single day?

The truth is: endocrine disruptors found in common household and personal care items can mess with your hormones AND your gut.

They can:
❌ Disrupt your microbiome
❌ Trigger inflammation
❌ Weaken your gut lining
❌ Slow down detox + digestion

You don’t have to overhaul your whole life overnight to start making a difference.

Here’s how to reduce your exposure starting today:

🌿 Swap plastic for glass or stainless steel
🌿 Choose fragrance-free or essential oil–based products
🌿 Say no to receipts (or wash your hands after handling)
🌿 Use clean, non-toxic soaps and shampoos
🌿 Prioritize organic for the Dirty Dozen

Your body wants to heal and removing these stressors simply gives it the chance to do so.

10/22/2025

Your Gut Can’t Heal in Survival Mode!

If you’re doing all the right things for your gut but still not seeing results… your nervous system might be the missing piece.

Your brain and gut are deeply connected via the gut-brain axis and chronic stress keeps your body in "fight or flight," shutting down digestion + healing.

👇 Try these top nervous system supports to kickstart gut healing:

🌬️ 1. Breathwork
Slow, intentional breathing (especially exhaling longer than inhaling) activates the vagus nerve and shifts your body into “rest & digest” mode.

🌿 2. Grounding/Nature Time
Walking barefoot, sitting under a tree, or getting sun on your skin helps regulate cortisol + calms the nervous system naturally.

🧘‍♀️ 3. Somatic Practices
Gentle movement, shaking, stretching, or even humming helps release stored tension, stimulates the vagus nerve, and brings the body back to safety.

🛏️ 4. Prioritizing Sleep
Deep sleep is when your gut and nervous system both do their best repair work. Aim for 7–9 hours in a cool, dark room.

🖐️ 5. Touch & Connection
Safe physical touch, hugs, or even a weighted blanket can help regulate your nervous system and make your body feel safe to heal.

✨ Gut healing isn’t just about food, it’s about feeling safe in your body again.

In Flora Gut Foundations, we guide you through nervous system + gut healing, hand in hand.

Want in? Message me for more details or head to the link in my bio for more information!

10/18/2025

🦠 Struggling with bloating, fatigue, or food sensitivities? It is probably time to look at your gut. 🌿

In Flora Gut Foundations, we use the 5 R’s of Gut Healing; Remove, Replace, Reinoculate, Repair, and Rebalance. This is a proven functional approach to help you heal from the root, not just manage symptoms.

Here’s how it works:
We help you remove gut stressors, replace what’s missing for proper digestion, reinoculate your microbiome with good bacteria, repair the gut lining, and rebalance your lifestyle to support long-term health and resilience.

✨ If you're tired of guessing what’s going on with your gut and ready for clear, guided support this is for you.

👉 Join Flora Gut Foundations and let’s rebuild your gut from the inside out.
Message me or head to the link in my bio for more details!

10/14/2025

Did you know nearly half of the world’s population carries H. pylori, yet many don’t even realize it? 👀

This spiral-shaped bacteria can quietly inflame your stomach lining, causing bloating, nausea, indigestion, and even ulcers if left unchecked. While conventional treatment often involves antibiotics, there’s so much more to consider when it comes to truly healing your gut. 🌿✨

In this post, we’re breaking down:
✔️ What H. pylori is
✔️ Symptoms & root causes
✔️ How it’s diagnosed
✔️ Functional strategies to support healing

With the right nutrition, lifestyle shifts, and gut support, you can calm inflammation, strengthen your stomach lining, and restore balance.

💡 Ready to go deeper into addressing root causes like H. pylori? Our Flora Gut Foundations Program guides you step by step to rebuild your gut health and finally feel better. Message me for more details!

10/10/2025

🍂✨ Fall is the season of slowing down, and your gut loves that too! ✨🍂

Here are a few simple fall habits that can keep your digestion running smoothly:

🥕 Seasonal eating → pumpkin, squash, apples + root veggies to fuel your gut bugs
🍵 Herbal teas → like ginger + chamomile to soothe and support motility
🚶‍♀️ Digestion strolls → gentle movement after meals helps reduce bloating
📓 Cozy journaling dates → stress relief is gut relief
🥣 Warm soups + stews → easy to digest comfort that nourishes your gut lining
🌙 Support circadian rhythm → earlier sunsets = honor your body’s cues for rest + repair

Your gut thrives on rhythm, warmth, and mindful nourishment. Which of these fall rituals will you be adding into your routine? 🍁👇

10/07/2025

Ever feel worse after a glass of wine 🍷, aged cheese 🧀, or leftovers in the fridge?
These are all high histamine foods that can trigger symptoms like bloating, headaches, flushing, hives, or even anxiety when your body can’t break histamine down efficiently.

Some of the biggest culprits include:
⚡ Aged cheeses
⚡ Cured + smoked meats
⚡ Wine + alcohol
⚡ Vinegar + fermented foods
⚡ Tomatoes, spinach, eggplant, avocado
⚡ Leftover meats + fish

👉 But here’s the thing: avoiding histamine-rich foods is only a short-term fix. The real root cause is often in your gut — imbalances like SIBO, leaky gut, or nutrient deficiencies can lower DAO enzyme activity and make histamine overload worse.

That’s why we created Flora Gut Foundations — a step by step program to help you uncover + address the root causes of gut dysfunction so you can restore balance, support histamine breakdown, and finally enjoy food freedom again. 🌱✨

Message me for more info or schedule a discovery call using the link in my bio!

10/04/2025

🎃✨ Pumpkin bars that your gut will love ✨🎃

Pumpkin purée isn’t just delicious + cozy for fall baking, it’s packed with gut-loving perks too!

🌱 Rich in soluble fiber → helps keep digestion smooth + supports balanced blood sugar.
🦠 Feeds your good gut bugs → acting like a prebiotic to fuel a healthy microbiome.
💛 Gentle + nourishing → easy to digest while delivering vitamins like A + C to support your gut lining + immune system.

These pumpkin bars are proof that seasonal treats can taste amazing and work in your favor for gut health. 🥧✨

Save the recipe to make this October!

Dietitian Ellen

11/10/2025

11/07/2025

11/04/2025

11/01/2025

10/28/2025

10/25/2025

10/22/2025

10/18/2025

10/14/2025

10/10/2025

10/07/2025

10/04/2025

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