Is your gut a mess – constipation, diarrhea, heartburn, gas and bloating?  If so, you are not alone!  Millions of people suffer with these same symptoms. And sadly, so many are reaching for over the counter medications to quickly cover up the symptoms so they don’t interfere too much with life. Well, it isn’t working well for most. The symptoms just keep coming back and sadly they will continue to get worse and could lead to more serious conditions if the gut doesn’t get healed.

Where do you begin?  How about dinner! Start one meal at a time. Begin to nourish your body with real food and your gut will be happier. A happy gut = a happier body so you can get back to living your life!

Follow these 5 steps to begin putting together delicious and highly nutritious meals.  Your gut will thank you.

5 steps to a delicious dinner!





  1. Start with something basic. What foods are in your kitchen that you can prepare quickly to give the foundation to your meal? Do you have leftover rice, quinoa you can quickly cook, or a can of lentils or legumes? Cook or reheat your foundation as needed or leave cold if desired. Add 1 serving to your bowl (about ½ cup).
  2. Add colorful vegetables. Again, what do you have around? This doesn’t have to be a complicated recipe – just take what is left over from a previous meal or needs to get eaten before it spoils. Finely chop leafy greens, cook or reheat a vegetable mixture (roasted vegetables give wonderful flavor). Add onions, garlic, cabbage, broccoli, or cauliflower for an extra boost of foods good for your gut. Add 2-5 servings as desired (1/2 cup chopped = 1 serving). You can’t go wrong with lots of colorful vegetables.
  3. Make it pop with flavor. What other flavors do you enjoy? Fruits (sliced apples or pears), pickled foods (cucumbers, peppers, beans), pesto, nut butters, fresh or dried herbs. Add as desired to achieve a flavor you love. Don’t forget to taste along the way!
  4. Create something satisfying. Add a source of protein to help keep you feeling full longer. Protein can come from animal sources (fish, meat, poultry, dairy or eggs) or plant sources (soy, nuts). You can use leftover meat, canned tuna or salmon, frozen and reheated shrimp, hard boiled eggs, cheese, tofu or tempeh. Add 1 serving of chopped protein to your bowl (approximately 3-4 oz. meat, 2 oz. cheese, 2 eggs, ¼ cup nuts).
  5. Pump up the nutrition. Top off your bowl with extra nourishment from nuts or seeds (walnuts, almonds, chia seeds, pumpkin seeds, sesame seeds), nourishing oils (flaxseed oil, walnut oil, avocado oil, extra virgin olive oil), or probiotic rich foods (sauerkraut, kimchee, fermented chutneys or Greek yogurt.) This may be just a small amount to taste.

Remember – whenever cooking – taste along the way. How do you know if it is heading in the right direction if you don’t try it? Cooking isn’t about following the recipe to perfection (that can be left for baking), it is about creating something that tastes great to you!

Eating well doesn’t have to be complicated. But it does need to be a priority if you want to eliminate the symptoms that are interrupting your life! Start with one day at a time, one meal at a time. Each time you choose a nourishing meal over one that is highly processed – your gut and the rest of your body will thank you!

If you are tired of living with poor digestive health and you are ready to dig deeper into the root of your symptoms, contact Lynda.

To learn more to heal your gut so you CAN lose weight, gain energy and feel great again, click here.

There is no one size fits all approach to nutrition and healthy living. Recommendations given are not intended to replace the personalized guidance of a health professional.