PERFECT HUMAN FUNCTION BLOG

 

Free "Perfect Smoothie Guide + 8 Delicious Recipes"

Microbiome Mash: The simple way to replenish your gut with whole foods

By Patrick Zitt, DC, DNM, IFMCP, MS 
 

Your gut is home to trillions of microbes—a bustling community of bacteria, fungi, and other microorganisms known as the gut microbiome. A diverse microbiome, meaning a gut that supports and encourages a wide variety of beneficial bacteria to thrive, is key to good digestion, a strong immune system, reduced inflammation, and even better mental health.

One of the best ways to support this microbiome diversity is by eating a wide range of fiber-rich plant foods. These fibers act as prebiotics, providing food for beneficial bacteria in the gut. The American Gut Project found that consuming 30+ plant-based foods per week fosters a healthier microbiome compared to those eating fewer than 10.

Woah! THIRTY? If achieving this variety seems unattainable, I am happy to report that not only are you probably already consuming more than you think, but you can easily increase this number with the Microbiome Mash.

 

 

The Microbiome M...

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Paleo Chocolate Zucchini Quick Bread

By Melissa Zitt

 

If there is one thing I have learned after years of avoiding gluten, dairy, refined sugar, and processed oils, it's that you really don't need any of those things to make something delicious.

This chocolate zucchini quick bread (or muffins) is everything you could want in a healthy indulgence:

  • High protein
  • Low(ish) carb
  • Healthy fats
  • Grain free
  • Refined sugar free
  • Hidden veggies
  • Chocolate
  • Quick assembly
  • Easy cleanup
  • Foolproof

I adapted this recipe from the Gluten Free Palate to include more veggies, protein, and gooey chocolatey goodness.

Great results every time.

Over the past few weeks I have made several batches and I discovered that you cannot mess this recipe up. I have added protein powder and left it out. I used a small zucchini and then a large one. I got distracted and left the loaf in the oven about 10 minutes too long. And even though I suppose there were slight differences between the batches, they each received their own rave reviews. 

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The BEST Paleo Protein Hot Chocolate with Coconut Whipped Cream

By Melissa Zitt

 

Warm. Rich. Creamy. CHOCOLATY GOODNESS IN A CUP.

Who doesn’t love hot cocoa?

If you’re following a dairy or sugar free lifestyle though, you may have thought this indulgence was lost to you forever.

WELL MERRY CHRISTMAS TO YOU! Because we’re bringing you a hot chocolate recipe that is:

  • High Protein
  • Low carb and ketogenic diet adaptable
  • Gluten, dairy and refined sugar free
  • AMAZING!

What’s even better? This recipe is as simple as opening up a packet of Swiss Miss. No crazy substitutions or chemistry experiments to make it taste like the real deal.

Of course you can get fancy if you wanted to. Add a teaspoon of pure vanilla extract, a dash or two of cinnamon and nutmeg or even a dollop of coconut whipped cream (betchya thought you couldn't have whipped cream anymore either!)

So! Light a fire, turn on a Hallmark Christmas movie and sip on this delicious hot chocolate.

 

Why we chose Designs For Health PurePaleo chocolate protein

We've tried many protein...

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