• Microbiome, bacteria, virus, fiber, food, health, support
    Guidance,  Research,  Services,  Support

    What Is The Microbiome?

    Our gastrointestinal (GI) tract is an ecosystem – a collection of microorganisms that differ in number, type, and function throughout it. There are approximately 10 times as many microorganisms in it (approximately 100 trillion) as there are cells in the body. While most of the microbes are bacteria, the gut can also harbor yeasts, single-cell eukaryotes, viruses, fungi, archaea, and small parasitic worms. The majority is found within the large bowel where they contribute to digesting food, fermentation of undigested food components, especially carbohydrates/fiber, absorbing and synthesizing nutrients like phytonutrients, and to fecal bulk. Some of the most commonly found or recognized genera of gut bacteria in adults are Bifidobacterium,…

  • Brownies, cocoa, dates, sweet, dessert, creamy, fudgy, sweet alternative, modification
    Foods,  Recipes,  Services

    Black Bean Brownie Tarts with Chocolate Avocado Frosting

    15 soft dates soaked overnight in water 1 ½ cup cooked black or kidney beans, soaked overnight in water and rinsed before mixing them with all the other ingredients ½ cup fresh butter ½ cup plant milk (almond or rice, no sugar added) 3 eggs ½ cup of rolled oats, mixed into a flour ½ cup rice flour 6 tbsp. 100% cocoa powder 1 tsp. baking powder 1 pinch salt 2 handfuls crushed hazelnuts (optional) Chocolate Avocado Frosting 5 soft dates, soaked overnight in water 3 tbsp. avocado oil 2 tbsp. cashew butter 4 tbsp. 100% cocoa powder 2 middle-sized avocados Sea salt flakes Instructions Preheat the oven to 180°C.…

  • session, free, motivation, goals, conversation, get-to-know, building blocks, guideline, whole

    Free Mini-Session

    Ready to make changes to your current lifestyle habits, but perhaps you have a few questions before you take that step? Or already working towards developing healthier lifestyle habits, but not sure if you are taking the right steps? In both cases you can book a free 20-minute session, in which we will discuss your current situation and how I can guide and support you to be a healthier you. Click below to schedule your free 20-minute consultation today!

  • Goals, tasks, nutrition, new, habits, changes, support, guidance, motivation, passion, time, patience
    Guidance,  Research,  Support,  Wellness

    New Year. New Goals

    During the holidays I took a break from social media, my job and all my administrative issues. I wanted to spend quality time with my husband, daughter, relatives and friends. I also needed that time for myself to reflect on and review what I had done throughout the year. I wanted to analyze which goals I had reached, which ones I had left unfulfilled, and how I had followed through with my plans, and from there I wanted to connect with my inner voice to make an evaluation. It is through this exploration of my successes and failures that I can begin to define my new goals with purpose. Also,…

  • health, healthy, creamy, easy, tasty, hummus, cold, winter, nutritious, plant-based, homemade
    Foods,  Guidance,  Recipes

    Hummus

    1 cup chickpeas* (uncooked / soaked overnight) 3 cloves garlic (crushed + skins removed) 1/3 cup tahini 1 ½ tbsp. lemon juice ¾  tsp. sea salt 1 tbsp. olive oil (if avoiding oil, sub water) ¼  cup fresh herbs (such as cilantro, parsley, or basil – optional) Instructions Add (uncooked) chickpeas to a large pot and cover with 2 cups of water and cook uncovered for 40 – 50 minutes or until tender but not mushy. Drain. Add the cooked chickpeas to a food processor or high-speed blender along with garlic, tahini, lemon juice, sea salt, and olive oil (or water). Blend until creamy and smooth, scraping down sides as needed. At this point, you can add herbs if you want. Blend and taste. Adjust flavor as…