DIY holistic health: part two
A holistic lifestyle isn’t all about nutrition, but it is the foundation of your overall journey and health. There is no holistic tool, supplement, herb, or habit that will do it all for you like intentional nutrition will. Food is medicine.
Last week we talked about the herbs to have in your pantry at all times for a variety of supportive options - if you missed that you can read it here!
This week we are diving into a do-it-yourself option that supports a healthy gut microbiome and supports a balanced blood sugar before meals.
Listen, the health of your gut determines your overall health, and how you feel physically and mentally. The goal is to support the good microbes that protect your immune health, fight off disease, regulate healthy digestion, impact mood, and extract nutrients.
You can get these good gut microbes through probiotic-rich foods like yogurt and kefir, or a quality probiotic supplement. Regardless of how you incorporate more good bacteria into your gut microbiome, you need to be feeding those good gut microbes so that they can thrive and survive!!
Guess what feeds them most efficiently? Fiber! aka veggies and fruit!
Of course, it’s easy to say or think,” Okay I’ll try to eat more veggies” but it’s another when you actually take 15 minutes to prep veggies in your fridge for you to eat before every meal. Not only are you feeding the good gut bacteria but you’re putting fiber in your stomach before any protein or carbs which supports a balanced blood sugar.
This is an important aspect of your overall health, no you don’t need to have a diabetes diagnosis to start paying attention to how often you’re spiking your blood sugar. Constant glucose spikes lead to poor metabolism, insulin resistance, hormonal imbalances, gut inflammation, low energy, and internal and external aging, among other things.
So if you’re ready to improve your overall gut health and prevent big glucose spikes at meal times – create the habit of making a jar of pickled veg to have throughout the week! Eat the veggies before meals, as a snack with protein and fat, or as a side with your lunch.
There is no right or wrong way to make it! Choose veggies you enjoy or have on hand, I typically like cauliflower, carrots, cucumber, radish, jalapeno, and some garlic cloves.
You could also do green beans, asparagus, beets, and red onion!
Once you have your veggies in the jar, it’s time to add your spices and make the brine. For spices, you can use whatever you have on hand, salt, pepper, mustard seeds, fresh dill, fennel, celery seed, or chili peppers. Remember use what works best for you and what you prefer! =
Use about a cup of distilled white vinegar, a quarter cup of apple cider vinegar, equal parts water, two teaspoons of salt, and about a tablespoon of sugar. Heat the brine on the stove just until gently boiling and then pour over the vegetables. Let them cool slightly before sealing the lid and placing it in your refrigerator.
That’s it, super simple, and now you have a gut-supportive tool in your kitchen that you’ve created!
A few tips and recommendations to incorporate them –
The next time you’re making dinner add the veggies to a small bowl to snack on them while you’re cooking
Pair the veggies with a beef stick and cheese slices for a balanced snack
Use them as a crunchy side paired with your lunch, the best when you’re enjoying any kind of sandwich
Finish the jar by the end of the week and get into a rhythm of making more weekly
If you’re in your luteal phase, prioritize carrots to support estrogen balance
If you’re feeling overwhelmed with leading more of a holistic lifestyle, this is such a great place to get started!
Accountability to begin incorporating this week –
What veggies would you like to use? What do you have on hand already and what ingredients do you need to get the next time you’re at the grocery store or farmers market?
When is the best time to make this recipe? When do you have about 15-20 minutes to prep?
Add it to your calendar or planner, and set a reminder on your phone!
What will it look like when you incorporate these veggies into your routine? How will you use them to support your gut microbiome and blood sugar balance?
I'd love to see your creations and how you incorporate them! Tag me on IG @carlymiceli, or share your experience in the comments below!