Daily Gut-Healing Checklist

We all want a flatter, firmer belly, but in order to achieve that we have to heal our guts first. Nourishing food, plenty of water, mediation and exercise can all help your gut flourish.

As you remove toxins through mindful eating and living, your body will regain and maintain homeostasis, otherwise known as balance. This balance brings beautifying results you just can’t get with makeup, quick-fix diets or a painful pair of Spanx.

These are lasting changes that will help you look and feel your best from the inside out—and it won’t cost you a fortune. Flaxseeds, lemons, castor oil, and you’re good to go!

Ready to rock? I created a special checklist (below) just for you. It will provide you with simple and relaxing tips you can practise every day. Print it out and put it on your fridge (or someplace you'll see it) and be sure to check off each item on the list. If you can't get to one, skip it and move on. The idea is to start where you are and move forward one step at a time. 

Click here to get my FREE Daily Gut-Healing Checklist! 

Give the tips a try. Then, comment below with an update. I can't wait to hear from you!

Gluten-Free Focaccia Bread

Last week, I gave you a list of gut-healing foods to try, including a new favorite of mine: Gluten-Free Focaccia Bread. To me, it’s the best thing since, well, sliced bread!

Some of you may know that I follow the Ketogenic Diet, so I’m always on the lookout for low-carb, low-sugar recipes. Made with ground flaxseeds or flax meal, this bread ticks all the right boxes. Not to mention, the herbs and spices make it taste just like traditional focaccia bread, but without all the refined ingredients.

Of course, versions of this recipe have been around for a while, but I give it my own Gut Girl spin by incorporating dried onion flakes. I also add a dash of probiotic seasoning for extra flavor—and a dose of belly-boosting bacteria.

The great thing about flax bread is that you can use it anywhere you would use regular bread. So you can say, goodbye to those carb cravings! My favorite way to enjoy this recipe is by making a simple sandwich with avocado and cultured veggies. I also like to slather it with organic almond or peanut butter.

Once you’ve mastered it, you can really get creative. Make up a batch (or two) for picnics, road trips and back-to-school lunches.

Focaccia Bread

Dry Ingredients
2 cups ground flaxseeds or flax meal
1 Tbsp. Flavor Plus Probiotic Italian Seasoning
1 Tbsp. dried onion flakes
1 Tbsp. garlic powder
1 Tbsp. baking powder
1 Tbsp. baking soda
1 tsp. sea salt

Wet Ingredients
5 large eggs
½ cup water
¼ cup olive or coconut oil


  1. Preheat the oven to 350° F. Line a loaf pan with parchment paper or line muffin tins to make buns.
  2. In a large bowl, combine the dry ingredients.
  3. In a blender, combine the wet ingredients and blend until it yields a foamy texture.
  4. Add the wet mixture to the dry mixture and gently mix.
  5. Let the batter sit for a few minutes to thicken up.
  6. Pour the batter into the loaf pan or muffin tins.
  7. Bake for 20 minutes or until golden.
  8. Remove from oven and put the bread or buns onto a cooling rack.

Ready for a bite? Try this recipe and let me know what you think. Plus, be sure to snap a picture of your finished Focaccia Bread and tag me on Instagram so I can see (you can see my batch there, too!). 

The Quintessential Guide to Keeping your Bowels Healthy (Regular)

Probiotics for a healthy eco-system - Fermented foods rock!

Probiotics for a healthy eco-system - Fermented foods rock!

The Quintessential Guide to Keeping your Bowels Healthy (Regular)

A healthy digestive system is essential for a healthy body and optimal weight loss. The following are some simple tips to keep your bowels in tip top shape

  1. Ground flaxseed - Enjoy 1-2 heaping tbsp of ground flax or chia seeds daily – both are gentle sources of fiber that can help promote bowel movements. If you have been taking 1 tbsp try increasing to two.

  2. Psyllium fiber - Adding 1 tsp of psyllium powder to your smoothie can be helpful. Or try adding ¼ cup of Bran Buds to your morning yogurt and berries. Bran Buds is one of the few cereals on the market that contains psyllium fiber.

  3. WATER! WATER! WATER! Bowels need to be hydrated to pass stools. If you are experiencing hard stools that are difficult to pass it can often be lack of water as the culprit. Ensure you are drinking at least 2 litres of water per day. 

  4. Drink fresh lemon juice and warm water in the morning. Lemon juice is great for the liver stimulating bile flow which gets the rest of the digestive system moving.

  5. Magnesium –Magnesium is the 2nd most abundant mineral in the body next to calcium. Magnesium stimulates peristalsis which is the rhythmic contraction of your digestive system, moving things along the digestive tract. Great sources of magnesium include; dark leafy green veggies, whole grains, pumpkin seeds and black beans. 

  6. Probiotics – healthy bacteria in our gut is essential for the proper breakdown and absorption of nutrients from our food as well as proper elimination. Plain yogurt with probiotics is a good place to start. 

  7. Other food sources of proboitics include naturally fermented sauerkraut, kefir, coconut water kefir, miso and tempeh. For many, supplementation is needed for a more therapeutic amount of these healthy bugs.