Self Theory Nutrition

07/19/2026

🍎 Your gut bacteria LOVES when you do this with apples…

One of my favorite ways to enjoy apples is by stewing them.

Stewed apples are soft, naturally sweet, and packed with pectin, a soluble prebiotic fiber that nourishes the beneficial bacteria living in your gut.

Research suggests that pectin can help support beneficial microbes like Akkermansia muciniphila, Bifidobacterium, and other fiber-fermenting bacteria that produce short-chain fatty acids, including butyrate. These compounds help nourish the cells lining your colon and support overall gut health.

✨ Why I love stewed apples:
🍎 Easier to digest than raw apples for many people
🦠 Feed beneficial gut bacteria
💪 Help support a healthy gut lining
❤️ Promote microbial diversity
😋 Naturally sweet with no added sugar

Sometimes the simplest foods can have the biggest impact on your microbiome.

🍏 Gut-Friendly Stewed Apples

Ingredients

1–2 organic apples (I love using fresh apples from my tree!)
1 tsp cinnamon
1 tsp vanilla extract
⅓ cup filtered water
Directions

Wash and core the apples (leave the peel on for extra fiber!).
Chop into small cubes.
Add the apples, cinnamon, vanilla, and water to a saucepan.
Simmer over low heat for 10–15 minutes, or until soft.
Enjoy them:
🥣 Over Greek yogurt
🥣 Stirred into oatmeal
🥤 Blended into a smoothie
🥞 On pancakes or waffles
🍨 Even over a scoop of vanilla ice cream for a healthier dessert

✨ Save this recipe for later and send it to someone who is working on improving their gut health!

07/18/2026

I talked to my mom on the phone today.

The first thing she asked me was…

“You’re not eating lettuce… are you?” 🥬😂

I had to laugh because I know a lot of people are feeling the same way right now.

So… here’s what I think.

First, let’s remember that most of us buy food from grocery stores. I am not exempt from this. It’s hard, I get it. None of us are completely insulated from food recalls or outbreaks, and that’s okay. We do the best we can with the information we have.

That being said…

This is one more reminder of why I encourage people to know where their food comes from whenever possible.

If you have access to local farmers who care about their soil, their growing practices, and their community, support them. Many of the best farms aren’t the biggest farms. Some aren’t even certified organic because the process is expensive and time-consuming, yet they still grow incredible food with integrity.

Does that mean you should panic and throw away every vegetable in your refrigerator?

No.

It means we become smarter consumers instead of fearful consumers.

Wash your produce. Stay informed about recalls. Cook foods when appropriate. Diversify where you buy your food. And if you can, build relationships with local growers.

Health isn’t built by avoiding one head of lettuce.

It’s built by thousands of small decisions that add up over time.

Eat whole foods.
Move your body.
Manage stress.
Sleep well.
Build a resilient gut.
Support local when you can.

Those habits will do far more for your health than obsessing over one news headline.

And yes… my mom can relax.

I’m currently treating lettuce like it’s a suspicious package at airport security. 🥬😂

But in all seriousness…

My goal has never been to make people afraid of food. It’s to help people become informed, resilient, and confident in the choices they make.

What are your thoughts? Has the lettuce recall changed the way you’re shopping this week?

07/12/2026

A recent trip to Costa Rica gave me something I didn’t realize I needed…space.

Space to slow down. Space to think. Space to reconnect with myself.

Life isn’t perfect, and I certainly don’t do these things perfectly. But over the years, I’ve learned to recognize when my body is asking for a reset. Instead of waiting until I’m completely depleted, I try to come back to the simple habits that help me feel my best.

These are the things I continually strive for—not because I’m chasing perfection, but because small, consistent habits add up over time.

None of us can stop the aging process, but we can support how we age.

What’s one habit that always helps you feel like yourself again? 💚

07/01/2026

🍣 What’s Really in Your Grocery Store Sushi? 👀

Most people assume grocery store sushi is a healthy grab-and-go meal.

But have you ever flipped it over and looked at the ingredient label?

Many sushi rolls are raw, which means if it isn’t stored or handled properly, it can grow bacteria that could wreak havoc in your gut.

Then there’s the ingredient list…

Here are just a few of the ingredients I found:

❌ Imitation crab made with processed fish, starches, sugar, soybean oil, and artificial flavors
❌ Sorbitol (a sugar alcohol)
❌ Titanium dioxide (used for whitening)
❌ Carmine (a coloring made from insects)
❌ Sodium triphosphate & sodium pyrophosphate (phosphate additives)
❌ Modified food starch
❌ Artificial crab flavor
❌ Food dyes including Yellow 5, Blue 1, and Red 40 (Carmine)
❌ Preservatives including potassium sorbate
❌ Refined sugars and processed oils

Some of these additives have been restricted or banned in certain countries.

This isn’t about creating fear around food—it’s about creating awareness.

The more you know about what’s in your food, the more informed your choices can be.

Would you still eat this after reading the ingredient label? Let me know in the comments below. 🍣👇

06/29/2026

Did you know one of the healthiest things you can do doesn’t require a gym membership or an expensive supplement?

Seven years ago, I bought two organic peach trees from Costco. Today, they produce hundreds of peaches every single year.

The best part? Freshly picked fruits and vegetables are often more nutrient-rich because they’re harvested when ripe and don’t spend days—or even weeks—traveling to a grocery store.

Growing your own food also gives you control over what goes on it. No wondering about unnecessary chemicals—just fresh, delicious food from your own backyard.

And here’s the amazing part… if you can dig a hole in the ground and give it a little water, you can grow something that nourishes you and your family for years.
Sometimes the biggest investment in your health starts right outside your back door.

🌱 What’s one fruit or vegetable you’d love to grow at home? Let me know in the comments!

06/27/2026

So grateful for the opportunity to sit down with my friend, , and share my brightside story. It turned into such an honest, meaningful conversation about health, resilience, and the journey that brought me here.

If you’ve ever wondered how life’s challenges can shape your purpose, I think you’ll really enjoy this episode.

🎙️ It’s now streaming on YouTube, Spotify, iHeartRadio, and Apple Podcasts!

I’d love to hear what resonates with you most after you listen. ❤️

There are moments in life when something inside you knows the truth...

06/16/2026

The Most Powerful Health Tool in Your Home Isn’t in Your Medicine Cabinet. It’s in Your Kitchen.

We often search for better health in supplements, medications, fitness programs, and the latest wellness trends.

But one of the most powerful predictors of long-term health may be much simpler:

🍽️ Eating more meals at home.

Research shows that people who cook at home more often:

✅ Are up to 28% less likely to be overweight
✅ Eat more fruits and vegetables
✅ Consume fewer ultra-processed foods
✅ Take in less sugar, unhealthy fats, and sodium
✅ Tend to have better overall health outcomes

Why?

Because every meal prepared at home gives you something restaurants can’t:

Control.

Control over the ingredients.
Control over the quality.
Control over the oils, sugars, additives, and portion sizes.

You don’t need to be a gourmet chef to improve your health.

Start simple.

A protein.
A vegetable.
A healthy carbohydrate.

One meal becomes one habit.
One habit becomes a lifestyle.
And a lifestyle becomes your future health.

Think about it: the average person eats more than 1,000 meals every year. Imagine the impact if even half of those meals came from your own kitchen.

✨ Health isn’t created in a drive-thru. It’s built in the kitchen, one meal and one choice at a time.

06/12/2026

For years, I searched for answers while doing everything I thought was “healthy”—yet I still didn’t feel my best.

What I discovered is that true wellness isn’t about following someone else’s plan. It’s about understanding YOUR body.

That’s why I believe in personalized wellness and using real data to uncover the root causes behind symptoms.
Ready to begin your own health journey?

📱 Scan the QR code to access affordable biomarker testing and personalized insights. It’s an easy, inexpensive way to learn more about what’s happening inside your body—and it may help someone you love too.

Feel free to share this with family and friends who are looking for answers.
Because true wellness isn’t about following someone else’s theory.

✨ It’s about discovering your own.

06/12/2026

True wellness begins when we stop accepting that symptoms are our identity and start asking why they exist. Your body was designed to heal, adapt, and thrive when given half the chance.

✨ You can grow.
✨ You can heal.
✨ You can change.

Because true wellness isn’t about following someone else’s social media page and all all their lifestyle & dietary theories —it’s about discovering YOUR Self Theory and begin healing. 🙏

# FindYourSelfTheory