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leefromamerica leefromamerica

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Lee Tilghman  recipe developer • fitness lover • holistic lifestyle • balancing hormones • plant lady 🌿📍LA 💌: contact through website

http://www.leefromamerica.com/blog/how-to-beat-bloat-and-constipation

on a scale from 0 to feelin' good, digestive issues like bloat and constipation rank on about a -1000. i know ‘cause i’ve been there.
over 90% of our serotonin production resides in the gut, and when we aren’t properly digesting our food, it’s no matter we feel bummed, sluggish, tired, and not ourselves. food should make us feel energized, not like we need to take a nap. whats most important in diminishing these symptoms is finding the right foods for your body.
today on the blog i’m sharing some of my top tips for beating bloat + constipation naturally. link in bio!
some things that help me beat bloat:
•chewing food and EATING SLOW
•ginger tea.
•knixing carbonated beverages for a while
•exercise.
•sleep...glorious sleep.
some things to help aid in constipation:
•magnesium chelate before bed.
•8 oz of water first thing when you wake up before you get out of bed.
•developing a morning routine, aka no rushing out of the house in the morning!
•ashwagandha in your morning drink.
#leefromamerica

pile it on meeee🌿🍳🍠
kale sautéed in coconut oil, lemon, and s+p, topped with sweet potato wedges, turmeric roasted cauliflower, purple daikon, @kitehillfoods truffle chive ricotta, avocado + an oozy fried egg from @belcampomeatco.
spending the morning working on some projects + catching up on emails. it's gonna be 90 today and i don't have AC so the blinds are closed and i'll be taking many cold showers throughout the day😂
happy monday, friends! #leefromamerica

self care so hard.
self care isnt selfish, it's rebelling against the notion that we constantly need to be doing things for other people and dont deserve our own love and affection. nah, i dont buy that. not one bit. #loveyaself #selfcaresunday #leefromamerica

feeling accomplished after this morning's prep!✔️
oftentimes when we think of meal prep we think of the same boxed tupperware food day after day. well, not in this house! each week i shop for whatever looks good, what i'm craving and whats in season and base my meals around that. today's prep took me about 3 1/2 hours, but it saves me 5+ hours each week as i'm not spending an hour cooking lunch and dinner every day 🕘 this will last meal about 6 meals. everything is kept in glass containers. i put each ingredient inside bowls, scrambles, salads, tacos. super versatile and stress free.
this week, from top left: organic dandelion greens (a bitter green that is really good for the digestive system), avocado (duh), turmeric roasted cauliflower, steamed purple cabbage, ghee and dill roasted organic chicken breast, purple hummus, mint pesto, carrots and turnips for snackin' + dippin', sweet potato wedges, BACON FAT roasted broccoli 🤤, and zoodles ready for a quick sautée.
happy sunday everybody! #leefromamerica #LFAmealpreps

chased the sunset tonight- no really 😂 you can't tell but i'm wearing running shoes with this outfit and sprinted from the car to the cliff to catch this view. worth it. #leefromamerica

there are few things in this life i'd wait in line for... but this smoked fish plate with a 6 minute egg, salmon belly, pickled cucumbers+radish, capers, heirloom tomatoes, fresh sprouts + seedy toast from @gjustabakery is one of them.
heading to santa barbara for the day to hike for the first official weekend of summer. hope everyone is having an amazing saturday!

friday night florals🌸🌻🌵my first time designing a bouquet and the big white ones are called fried egg poppies 🍳 hope everyone has a beautiful friday evening 😘😘😘#leefromamerica

this smoothie knows its friday🎉
i woke up at 5:45 today for a sunrise hike...but thanks to june gloom, it turned out to be too foggy to even see it rise. i ain't mad though! and i certainly ain't mad about this smoothie situation🤤(though it exploded in my face...def off to a winning start🤷🏼‍♀️)
the base is made from kale, romaine, homegrown daikon sprouts, almond milk, chia, cauliflower, zucchini, spirulina + flax. i topped it with almond butter, paleonola, 1/2 a fat ball and coconut chips.
adding sprouts to smoothies is a great way to give it a quick boost. different sprouts have different benefits but personally i love daikon, arugula, broccoli, and sunflower sprouts best. happy happy friday, friends!
#leefromamerica

greens on greens on greens 🌱🌱🌱
this salad is gonna be a major staple this summer, i can just tell 🙊 the base is farmers market greens and i toss it with avocado, pistachios, truffle chive almond milk ricotta, grilled zucchini and roasted broccoli. i dress the entire thing with homemade herby pesto with whatever herbs i have in the fridge. today's is mint and dill walnut pesto. all topped with daikon radish, homegrown sprouts, cracked pepper and a crispy pasture raised fried egg.
happy thursday friends!! #leefromamerica #bowlsbylee

cycle syncing your workouts🏋🏼‍♀️🏊🏻‍♀️💪🏻
i used to be a cardio bunny, spinning or running nearly everyday. i thought a good workout required a sweaty, maximum heart rate style class. i was so imbalanced. i never thought about how training different areas of your body and switching up your workouts throughout the month can actually help support your hormones and cause you to become all around stronger and more balanced.
below is a general tips for the best exercises to support your 4 different phases.
menstraul- rest, walking, yin yoga, or mat pilates. naps count too!
follicular- try something new! Zumba, cardio, dance.
ovulation- high impact! @soulcycle, Bikram, bootcamp, HIIT
luteal- first half: continue cardio/HIIT, 2nd half: light weights, yoga, pilates
cycle syncing also inspired me to pick up weight training which i now do 2x a week, and have seen a huge difference in but most importantly- i feel strong. i have energy. i rest when i need to. it's so cool to think back on my first push up and how i could barely do one... and now they come easy. well, sorta. 😬 #leefromamerica #cyclesyncing

LINNER IS LIT.
i like to eat my last meal on the early side so i can be in bed by 9:30pm. yea, i'm a 👵🏻 and there's no shame in that!
bed of organic greens tossed in olive oil + lemon juice, topped with some baked sweet potato circles, 1/2 an avocados, ghee sautéed mushrooms, purple daikon, grassfed turkey burgers, curried cauliflower, beet sauerkraut and some cilantro cashew cream in the center for dips. i’ve been at my desk all day workin’ and i’m just about ready to call it a day and go out for a walk to enjoy the last bit of sunshine on this summer solstice.
hope everyone is having an awesome hump day! #leefromamerica #bowlsbylee

having a moment with my matcha 🌿
i get tons of questions on collagen and why i take it. collagen was the first meat product i incorporated into my diet when transitioning from vegetarianism to eating meat. i started taking collagen peptides after my functional health doctor suggested i take it to help seal my gut lining (aka leaky gut.. which many americans have) and help my IBS. did it work? i think so! i dont have IBS issues anymore and my digestion is on fleek. i equate some of that to taking collagen. the hair skin and nails aspect is just a plus side of collagen (not a bad one though 🤷🏼‍♀️). if you start taking collagen, remember to incorporate it into your diet every day and dont expect to see results overnight! these healthy foods take time to work their magic and are no magic "pills" (literally). as always, ask your doctor if you want to be safe!
today's blend includes:
1.5 tsp @ippodoteausa matcha
2 scoops @vitalproteins collagen peptides
1/2 tsp @sunpotion ashwagandha
1 tbsp @capbeautydaily coconut butter
1 tsp @moonjuice spirit dust
16 oz 170F water
blend up + enjoy!
#leefromamerica

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