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Thai Spring Rolls

Today I am sharing a recipe video with you for Fresh Thai Spring Rolls with delicious dipping sauce. These spring rolls are so vibrant and full of flavor, I am sure you are going to love them. It is always great to have some recipe ideas on hand especially if you are trying to avoid certain foods, such as soy, sugar, gluten, etc. They are easy to make and the bonus is everyone gets to pick the ingredients they like, so this is a very kid-friendly recipe! This recipe is even compliant for my Feel Better in 15 Days program. This would be a great appetizer to bring to your next pot-luck.

For more recipes, check out my recipes section of my website here!

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My Happiness Hacks – Happiness comes from within

I am sharing my happiness hacks with you today. These hacks will help boost your happiness so you can get the most out of life!

Happiness Hacks

  1. Happiness comes from within
    1. Don’t rely on other people to make you happy. I.e., If you love flowers, buy them for yourself. The flowers themselves will help boost your mood. 
    2. Do what you love and what makes you happy
  2. Get some exercise
    1. Exercise gets endorphins (the happiness hormones) flowing.
    2. It doesn’t have to be strenuous exercise
      1. Try going for a bike ride
      2. Take a walk – being in the fresh air will help your mood too
      3. Go for a swim
      4. Try Yoga – it not only will boost the endorphins through exercise, but yoga has such a mindset piece behind it that will boost your mood too.
  3. Eat a healthy diet
    1. Eating the right foods will make you feel good
    2. Too much sugar will give you a high for a moment, but then the sugar crash later will not be good for your mood.
    3. Eating leafy greens will boost your mood because the folate in them produces dopamine in the brain. 
    4. What’s good for your gut health is good for your mood
    5. Eat chocolate – yes, please! Of all my happiness hacks, this has to be my favorite. The tryptophan in chocolate boosts the production of serotonin in the brain, which will help you have a happier mood.
    6. Consume enough healthy fats such as Avocado, olives, nuts (make sure they are not fried in harmful oils), avoid unhealthy fats like vegetable oils, canola oil, and hydrogenated oils.
  4. Try Meditation
    1. Meditation is excellent for your mood because it helps to relieve stress; when you are less stressed, you are much happier.
    2. If meditation is new to you, I recommend trying guided meditation apps such as Smiling Mind or Calm.
  5. Listen to music
    1. Music in itself is a mood booster
    2. Singing along with the music will give you a warm fuzzy feeling due to it connecting to the part of the brain the registers pleasure.

By the way, I would like to invite you to join my free 7-day healthy habits challenge where I dive into how to incorporate habits and food choices that will help you fast track your results. Join for free here today!

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Help, my gallbladder was removed

Photo by Warren Wong on Unsplash

What to do if your gallbladder has been removed

All is not lost, there are things you can do to help with fat digestion after your gallbladder has been taken out. After you had your surgery, did your doctor tell you to supplement with some form of bile? Mine sure didn’t. My doctor didn’t tell me anything after the surgery. There were a lot of things I had to figure out on my own. And since everyone is a bio-individual, what worked for one person doesn’t work for everyone. It was and still is a lot of trial and error. 

Are you feeling tired since you had your gallbladder removed? Many people feel tired after their gallbladder is removed because it is harder for their body to digest and absorb fat-soluble vitamins, which are Vitamin A, D, E and K. If you are low on Vitamin A you may experience dry skin or dry eyes. You may be aware that low levels of Vitamin D cause fatigue. 

Here are some tips for healthy eating after your gallbladder surgery.

  • Limit the amount of fat you are eating, especially at first. While I believe that healthy fats are a good part of a healthy diet, I know that digesting fats is more difficult after gallbladder surgery. 
  • When you do eat fats, make sure they are healthy fats such as avocado, olives, olive oil, coconut oil, etc. It is a good idea to avoid unhealthy fats like processed oils or hydrogenated oils. I do not believe those types of fats have a place in anyone’s diets, let alone someone who is suffering from gallbladder issues.
  • Eat a healthy amount of fiber. Your body needs fiber to keep your bowels moving regularly. Be careful not to go too fast with adding fiber. Good fiber choices include: 
    • Oats
    • Potatoes
    • Sprouted grains
    • Beans
    • Lentils
    • Fruits and veggies, beets are especially good. See below for an excellent beet slaw recipe.
  • In the beginning, it may be necessary to eat smaller meals more often, until your body adjusts to not having a gallbladder.
  • It may be helpful to limit caffeine, alcohol, dairy, and sugary foods. 
  • Avoid processed foods as much as possible. 
  • Chew your food properly, it may not seem like much, but helping your body break down the food you eat will make a significant impact on your overall digestion.

I have put together a free eBook of Quick and Easy Breakfast Recipes, it includes 15 recipes that you can prepare in 30 minutes or less. Click here to check it out!

 

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How to keep your gallbladder healthy

Photo by Thought Catalog on Unsplash

How to keep your gallbladder healthy

  1. Avoid bad fats such as vegetable oils, trans fats, highly processed foods, and excess processed sugar or refined carbohydrates.
    1. The body has a hard time breaking down processed oils and trans fats. They become rancid, which can lead to gallbladder problems. 
  2. Eat healthy fats such as olives, coconut oil, coconut milk, avocados, fish, etc.
    1. Why is eating healthy fats so important? When you eat healthy fats, the gallbladder contracts to secrete bile, if you are not eating enough fat, the bile does not get secreted, and it sits in the gallbladder. Over time the bile becomes thick and sludgy, which eventually leads to gallstones.
  3. Eat foods that are supportive of healthy bile such as beets, artichokes, asparagus, citrus, bell peppers, celery, cucumbers, radishes, dark leafy greens, and carrots.
  4. Take your time to eat your food in a relaxed state.
    1. When you are relaxed, your body is much more equipped to digest the foods you eat. Taking time to chew your food (20-30 chews per bite) helps with the digestion process. Your gallbladder is an important organ for healthy digestion
  5. Drink plenty of water, aim for ½ your body weight in ounces, for example, someone who weighs 150 lbs should drink 75 oz. of water daily. Limit diuretics such as caffeinated tea, some herbal teas, coffee, etc. When you do drink diuretics, add extra water. For every ounce of diuretics, add one and a half ounces of water to your original water goal.
    1. Keeping hydrated helps the bile stay more fluid when you get dehydrated, so does your bile, it becomes thick and moves much more slowly.

Now that you have some ideas of what you can do to keep your gallbladder healthy if you are looking for support to implement those things, I have a 7-day free challenge that can help you get on the right track. Learn more about the challenge here.

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How to avoid the fast-food drive-thru

Today I am sharing some ideas with you on how to avoid the fast-food drive-thru but before I do that I wanted to introduce myself. My name is Tina with Dewdrop Nutrition. I am a Nutritional Therapy Practitioner specializing in healthy digestion. I did my training with the Nutritional Therapy Association. Thank you for joining me, be sure to like my Facebook Page so you don’t miss any of my posts. 

In N Out Burger Sign - How to avoid the fast-food drive-thru

What is the number 1 reason you stop for fast food? It’s 5:00 and you are on your way home from work, you’re tired, I get it! The last thing you want to do is prepare a meal so what do you do? You swing into the drive-thru and get your dinner to go. If you are anything like how I used to be, you’ll be lucky if you make it all the way home with any food left. 

Here are my 5 tips for avoiding the fast-food drive-thru. 

  1. Have some easy to make meal ideas ready to go, post your favorites in the comments.
    1. Here are my favorites:
      1. Cheeseburger Hobo Packets
      2. BLT Lettuce Wraps (use a mayonnaise made with Avocado oil instead of vegetable oils such as Sir Kensington’s mayonnaise)
      3. Nom Nom Paleo Salsa Chicken
    2. Having some quick and easy meal ideas will take away your excuse to stop for fast food.
  2. Have some foods you can easily grab from your pantry or refrigerator for those nights where you are really low on energy. Some of my favorites are:
    1. Plainville Organic Turkey Breast, it’s a simple lunch meat with no harmful ingredients. It just has Turkey Breast, water and sea salt. And it tastes good too.
      1. When choosing lunch meat, be careful to choose meats without ingredients such as carrageenan or nitrites/nitrates.
    2. Amylu Apple Gouda Sausage, I get this at Costco. Just heat these up and add some green beans on the side and you have a meal ready in just minutes. 
    3. Check out my Shopping Lists for more ideas.
  3. If you don’t already have one, I highly recommend getting an Instant Pot. For some meals, it saves you a lot of time, such as making a roast. For instance, this recipe from Nom Nom Paleo for Kalua Pig takes up to 16 hours in the slow cooker, but only 90 minutes in the Instant Pot. Where it may not save you time for certain meals, it saves you from standing over the stove cooking.
    1. Check out Nom Nom Paleo for more Instant Pot recipes, Michelle’s recipes do not disappoint! 
  4. Make breakfast for dinner, scrambled eggs with a side of bacon is a delicious and easy weeknight dinner idea. 
  5. Bring an end of the day snack with you to work and eat that before you leave so you are not overly hungry on your way home. This will make you less tempted to stop at the drive-thru.

Tell us in the comments what your ideas are for avoiding fast food.

I hope you liked my ideas on how to avoid the fast-food drive-thru. Thank you for checking out my post and don’t forget to subscribe to my FB page for notifications. I would love for you to join my free 7-day healthy habits challenge where I share The 7 SIMPLE strategies that are the KEY to finally achieving your health and fitness goals for GOOD! Join for free here

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Simple Tips for General Wellness

Today I am here to tell you about Three Simple Tips that I Use to Keep My General Wellness In Check.

  1. Drink plenty of water
    • Some signs of dehydration
      • Fatigue
      • Anxiety
      • Headaches
      • Cravings
      • Joint pain/Back pain
      • Constipation

Simple Tips for General Wellness: Hydrate

    • Ideas to get more water in
      • Drink infused water, if you’re like a lot of people drinking plain water is boring. Infused water is a great way to change it up! Try adding strawberries or cucumbers to your water, it makes a difference in the taste. 
      • Keep track of how much water you drink
        • Use a water tracking app on your phone.
        • Make hash marks on paper for each 8 ounces you drink.
      • Keep a water bottle with you at all times and sip on it throughout the day
      • Replace Soda with water
        • Next time you think about grabbing a soda, get water instead. If you want the fizz, sparkling water is a much better choice than soda. There are so many brands now of sparkling water, LaCroix is still a favorite of mine. My favorite flavor is Grapefruit, which is funny because I am not a fan of real grapefruit. Tell me in the comments what your favorite flavor of sparkling water is.
  1. Get some kind of movement in every day

    • Benefits of exercise
      • Boosts your mood by increasing endorphins (the feel-good hormones)
      • It boosts your energy
      • Helps you relax
      • Improves sleep quality
      • Reduces pain, ever feel super stiff after sitting for a long time? Movement helps keep your muscles and joints flexible so you feel less pain.

Simple Tips for General Wellness: Movement

    • Simple ways to get in more movement if you don’t already of an exercise routine
      • Go for a walk
        • If you have kids walk to a nearby playground
        • If you have a dog take him/her for a walk, it will make your dog very happy too
        • Invite a friend to go for a walk, having the company will make the time go by much faster
      • Want to increase your heart rate
        • Do a few jumping jacks
        • Run up and down the stairs a few times
      • Make sure you consult with your doctor before starting any exercise routine.

3. Get enough sleep

    • Lack of sleep
      • Lowers your will power – making it more likely to make unhealthy choices
        • This has been a downfall of mine in the past, I know when I have been tired it makes it much harder for me to avoid the treats at work. 
      • Causes your body to produce more of the stress hormone, cortisol
      • Causes you to be less likely to be active
        • Ever felt too tired to get up and exercise? I know I have!

Simple Tips for General Wellness: Sleep

    • How to get enough sleep:
      • Go to bed at the right time
        • If you go to bed too late your body kicks into a second wind and makes it harder to fall asleep
      • Try to get up at the same time every morning: I know it can be tempting to sleep in on the weekends, but doing so will make it harder to fall asleep that night. Being consistent with your bedtime and wake up times will keep you on track for better sleep.
      • Everyone has different needs for how much sleep they need, pay attention to how you feel with different amounts of sleep each night. 
        • Keep a sleep journal and jot down the time you go to bed and wake up and how you feel the next morning to find out how much sleep makes you feel your best. 
      • Lastly, if your mind is racing making it hard to fall asleep, keep a journal by your bed to write down those ideas that pop into your head as you try to fall asleep, that will help get those ideas out of your head so you can fall asleep. 

I hope these Simple Tips help you Keep your General Wellness In Check. If you would like to learn more I invite you to join my free 7-day healthy habits challenge where I dive deeper into these habits plus more. Join for free today here

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Costco Shopping List

Costco Shopping ListCostco is one of my favorite stores, I save so much money by getting my foods in bulk. I have a family of four, so it works great for our family. We have the executive membership, which gives us money back on our purchases, and we also have the Costco Anywhere Visa card, which also pays us back rewards, we make sure to pay off the balance every month to avoid interest. Costco Shopping List

There are so many great options at Costco for a healthy lifestyle, and they are adding more and more items all the time! I put together a list of items that are great if you are trying to eat healthy, mostly whole foods. I designed this list with bloating in mind, so you will find foods that are easy on the digestive system. I hope you enjoy this list. If you want a printable copy of the list, you can find that in my Subscriber Hub here. Costco Shopping List

Produce

  • Disney Organic Gala Apples

Gala Apples

  • Organic Honeycrisp Apples
  • Organic Sliced Apples
  • Organic Bananas
  • Love Organic Beets

Love Beets

  • Organic Blueberries
  • Organic Raspberries
  • Organic Strawberries
  • Organic Grapes
  • Organic Pears
  • Organic Medjool Dates
  • Avocados
  • Lemons/Limes
  • Kiwi
  • Pineapple
  • Watermelon
  • Organic Cantaloupe
  • Navel Oranges
  • Organic Power Greens
  • Organic Broccoli Florets
  • Organic Brussels Sprouts
  • Organic Romaine Lettuce
  • Organic Crimini Mushrooms
  • Organic White Mushrooms
  • Chanterelle Mushrooms
  • Organic Ginger Root
  • Mixed Bell Peppers
  • Mini Peppers
  • Roma Tomatoes
  • Colossal Garlic
  • Sugar Snap Peas
  • Organic (French) Green Beans
  • Sweet Potatoes
  • Organic Butternut Squash

Butternut Squash

  • Organic Peeled Baby Carrots
  • Organic Baby Spinach
  • Shishito Peppers
  • Organic Rainbow Carrots
  • Gourmet Tomato Medley
  • Sweet Kale Gourmet Salad Kit
  • Organic Cherry Almond Salad Kit

Meat

  • Organic Ground Beef
  • Organic Ground Turkey
  • Organic Boneless Chicken Breasts
  • Sabatino’s Paleo Organic Basil Chicken Sausage

Paleo Sausage

  • Organic Whole Chickens
  • Organic Chicken Drumsticks
  • Amylu Apple Gouda Sausage

Apple & Gouda Sausage

  • Organic Chicken Thighs
  • Farmed Atlantic Salmon
  • True Story Organic Italian Chicken Sausage

Chicken Sausage

  • Teton Waters Ranch Uncured Grass-Fed Beef Polish Sausage

Grass-fed Beef Sausage

  • Plainville Farms Organic Sliced Turkey

Snacks

  • Pacific Gold Original Beef Jerky
  • Whisps Parmesan Cheese Crisps

Whisps

  • Hippeas Organic chickpea puffs
  • Stacy’s Organic Simple Naked Pita Chips
  • Simple Mills Almond Flour Crackers
  • RW Garcia Organic Sweet Potato Crackers
  • Crunchmaster Crackers
  • Mary’s Gone Crackers
  • Sun Maid Organic Raisins
  • Kirkland Signature Shelled Pistachios
  • Kirkland Signature Organic Unsalted Cashews
  • Kirkland Signature Organic Almonds
  • Sprouted Pumpkin Seeds
  • Inno Foods Organic Coconut Clusters

Coconut Clusters

  • Kirkland Signature Organic Pine Nuts
  • Autumn’s Gold Grain Free Granola Bars
  • Made Good Organic Granola Minis
  • Mott’s Organic Apple Sauce
  • Pure Organic Layer Fruit Bars
  • Bare Organic Apple Chips
  • Kirkland Signature Organic Dried Mangoes
  • Made in Nature Organic Dates
  • Organic Tart Montmorency Cherries
  • Organic Made In Nature Organic Apricots

Pantry/Dry Goods

  • Organic Velvet Moon Coffee

Velvet Moon Coffee

  • Organic Coconut Oil
  • Chosen Foods Avocado Oil Spray
  • Kirkland Italian Extra Virgin Olive
  • Organic Apple Cider Vinegar
  • Avocado Oil
  • Distilled White Vinegar
  • Organic Milled Flax Seeds
  • Organic Hemp Hearts
  • Monk Fruit Sweetener

Monkfruit Sweetener

  • Organic Quinoa
  • Namaste Perfect Flour Blend
  • Gedney Baby Dill Pickles
  • Kirkland Signature Marinara
  • Victoria Organic Marinara Sauce
  • Rao’s Marinara Sauce
  • Pimiento Stuffed Olives
  • Lindsey Natural Large Black Olives
  • Organic Medium Salsa
  • Sir Kensington’s Avocado Oil Mayo
  • Kirkland Signature Chopped Onion

Chopped Onion

  • McCormick Gourmet 100% Organic Basil
  • Ground Himalayan Pink Salt
  • Saigon Cinnamon
  • California Granulated Garlic
  • Ground Turmeric
  • Organic Maple Syrup
  • Raw Organic Honey Bears
  • Kirkland Signature Organic Peanut Butter
  • Kirkland Signature Almond Butter
  • Nutt Zo 7 Nut & Seed Butter Crunchy
  • Kirkland Signature Organic Strawberry Spread
  • Angelic Bakehouse Sprouted 7 Grain Bread

Angelic Bread

 

Dairy/Eggs

  • Nanak Pure Desi Ghee

Ghee

  • Organic Grade AA Eggs
  • Organic Hard Boiled Eggs
  • Kerrygold Dubliner Irish Cheese

Frozen Foods

  • Sunrise Growers Organic Mango Chunks

Mango

  • Chloe’s Organic Pops

Chloe's Pops

  • Grass-Fed Beef Patties
  • Organic Chicken Breast
  • Organic Strawberries
  • Organic Blueberries
  • Organic Pineapple
  • Organic Fresh Start Smoothie Blend
  • Organic Riced Cauliflower
  • Organic Broccoli
  • Organic Normandy Frozen Vegetables

Beverages

  • La Croix Curate Variety Pack
  • San Pellegrino Sparkling Water
  • Perrier Sparkling Mineral Water
  • Ice Mountain Sparkling Water
  • SpindriftSparkling Water
  • Pure Leaf Unsweetened Tea
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Whitelist Instructions

My emails will have valuable information that you do not want to miss! Here’s how to Whitelist my email address to ensure they get to you properly.

Follow These Instructions for Gmail:

1. In your inbox, locate an email from Tina John, NTP at tina@dewdropnutrition.com (ex. your welcome mail that you just received from me).

2. Drag this email to the “primary” tab of your inbox.

3. You’ll see that my emails will go to your primary folder in the future, so you don’t miss them!

For other email service providers (Yahoo, AOL, etc.) please add tina@dewdropnutrition.com as a contact in your address book. Further instructions can be found here.

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Product Review – Organo™ Organic King of Coffee

Organo™ Organic King of Coffee

Anyone who knows me well knows that I will not eat mushrooms, I know it is a mind over matter thing, if I know they are in something I won’t eat it, but if I don’t know they are there I will eat it.

I do realize they are really good for you though, and I wanted to find a way to include them in my diet in some way. When I first heard of Organo coffee with mushroom spores I was skeptical, I wanted to try it, but I was scared I wouldn’t like it because of the mushrooms. Someone offered to send me a sample, so I figured what would I have to lose? After a few days I decided to give it a try. At the least I was hoping I would tolerate the taste, but I was pleasantly surprised that I actually really liked the flavor of it.  It had an earthy taste that I have not tasted before in any other coffee drink.

So what are the benefits of Organo Organic King of Coffee? It contains Ganoderma lucidum spores powder which is known for it’s immune benefits. It contains antioxidants to help and defend your health. The coffee itself is an instant coffee so it is really convenient and easy to make.

I am excited to offer you these coffee drinks. Think you want to give it a try? I’d be happy to send you a sample! Just shoot me a message at tina@dewdropnutrition.com with your address and I’ll get a sample out to you.

Just want to order a box? Shop my site here. For the best deal and to get wholesale prices click here and choose Distributor Signup.

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