Hi! I’m Healthy Emmie, a Plant-Based Nutritionist, Weight Loss Specialist, and creator of the Slim on Starch Program! In this video, I am sharing with you 3 easy meals that will supercharge your gut! They are packed with probiotics, fiber, prebiotics, vitamins, minerals, and nutrients to help support and improve gut health. If you’re looking to reduce bloating and improve digestion on a plant-based diet, this is the video for you!
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Hi! Welcome to my Healthy Hunnies family.
My name is Healthy Emmie. I’ve been featured in Forbes, HuffPost, PopSugar, and more as the go-to nutritionist for plant-based weight loss. I’ve personally coached thousands of people. Combining the teachings of Dr. John McDougall’s Starch Solution, Dr. Joel Furhman’s Nutritarian Eat To Live Diet, Dr. Alan Goldhamer, Dr. Doug Lisle, Dr. Caldwell Esselstyn, T. Colin Campbell, Dr. Neal Barnard, Dr. Dean Ornish, Dr. Michael Greger and more… I’ve trademarked my Slim on Starch® system for weight loss and weight maintenance. I’ve received my certificate through the Institute of Integrative Nutrition which qualifies me to coach individuals. Each client in my Slim on Starch program works with me, as well as my carefully selected team of nutrition coaches who are registered dietitians in their personal practices. Each client also works with a carefully selected team of mindset coaches, whose personal practices stretch from therapists, trauma specialists, addiction specialists, psychologists, health coaches, doctors, personal trainers, and more. If you’re interested in working with me and my team, please visit https://healthyemmie.org/coaching. I look forward to helping you change your life. You deserve health and happiness.
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hi I’m healthy Emmy I’m a nutritionist a
weight loss specialist and here is what
I’m going to be eating
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today if you’re new here let me also say
I am the creator of the slimon starch
program so if you are interested in
learning how to release weight on a
whole food plant-based diet click the
link in the downar to learn more about
the slimon starch program and how you
can get my personal help and if you
wanted the help of a mindset coach and a
nutrition coach today I photographing
some meals for my healthy gut cookbook
so we’re going to make them together so
that I can photograph them we’re going
to start out with the kale kimchi salad
so I’m going to dest stem some kale here
something that is really cool about
Foods is that Foods tend to look like
the parts of our body that they support
so if we look at the kale here I don’t
know about you but these stems remind me
of bones that us humans have and kale
contains vitamin K and Vitamin K is
essential for our bone health kale also
contains vitamin A and vitamin A is
going to support the health of our
intestinal lining which is one of the
many reasons why it is making a feature
in the healthy gut cookbook all right so
now what I’m going to do here is massage
the kale the reason why we massage kale
is because we need to help it break down
a little bit so that it’s not so tough
for us to eat and we can digest it a bit
easier a lot of times you will see
people use oil to break down kale but so
long as we have something acidic we
should be fine making sure that we
massage it well enough if you want to
use something like an apple cider
vinegar here that’s a great choice but
truly anything that’s acidic is going to
help with the production of acid in the
stomach to help you digest easier so I’m
going to use some balsamic vinegar
because that’s what I have on hand you
could even use a lemon juice so I’m just
going to pour a bit of it over the
kale and now very bravely in my white
sweater
I’m going to massage
it and don’t be shy when you do this you
know you and kale are more than just
friends I’m going to massage it for
about 4 to 5
minutes all right so now we are going to
add in some kimchi kimchi is fantastic
for health because it contains
probiotics when you hear probiotics I
know that you probably think oh those
are the things that we buy in pill form
but actually what probiotics are by
their nature is living gut bacteria our
gut contains 100 trillion different
bacteria yes as Dr Wilby says the gut in
our body is outnumbers Us by 100
trillion to one so it’s a very important
thing to pay attention to probiotics are
healthy living gut bacteria so when we
eat these we help build a more diverse
robust strong gut microbiome so I’m
going to take some kimchi and add that
into the kale salad I’m also going to
add in avocado avocado is a fantastic
option in comparison to what you will
usually find if you go to even you go to
a restaurant and you buy a store-bought
kale salad you or a restaurant kale
salad you’re going to find that they’re
probably using a very high calorie high
fat high oil sometimes even animal
products in their salad dressing so we
want to make sure we’re using as many
whole real foods as possible and avocado
is a fantastic way to get that nice
creamy texture while making sure that
you’re not compromising all this
greatness that you have in the salad
already so let’s see how good I am at
picking avocado all right moment of
truth I’m a star I’m an absolute star
now I’m going to add in some chickpeas
now I know you’re thinking oh my
goodness kale chickpeas this is the
healthy gut cookbook this is going to
wreck my gut but rest assured the gut
cookbook is split up into those with a
sensitive gut and then those that really
want to supercharge their gut and the
goal is to get you to the place where
you can have all the supercharge your
gut recipes but I also do have an entire
section of the cookbook that’s designed
for my friends whose guts are a little
bit more sensitive so don’t worry I’ve
got you all covered and you will will
get to the point where you are
definitely able to have these and I’m
telling you once you have this super
easy kale kimchi salad and your gut is
just moving along you’re going to be a
happy gal or Guy Healthy honey no matter
how you identify now I’m going to add in
some pepitas some baby pumpkin seeds and
what’s fantastic about these is that
they’re a great source of magnesium
magnesium is really great for soothing
and relaxing the muscles so if you are
struggling with digestive distress
having something that has some magnesium
will help your digestive system calm
down a little bit so I’m going to add in
some
pitas so now I’m going to pop this into
a bowl and we’re not done
yet so on top of this I am going to add
one of my favorite seasoning
combinations this is a seasoning mix of
nutritionally yeast sesame seeds
sunflower seeds and then crushed
Nori so I’m going to sprinkle that on
top wow that looks
amazing and then to make it look
beautiful I’m just going to add a little
bit more avocado on
top I have this slice of avocado and I’m
actually going to roll it let’s see if I
can roll
this cuz I think that would look really
beautiful
gorgeous it looks so
pretty so there is my goren kale salad
kimchi kale
salad next up we are going to be making
the kimchi Buddha bowl so yes the theme
of today’s video is kimchi because I’m
shooting for my healthy gut go cook
three of the kimchi recipes so today’s a
big kimchi day I probably will save the
salad for tomorrow though so I’m going
to start out this bowl with a base of
rice and I’ve seasoned this rice with
black pepper and lemon the acidity of
the lemon is going to help with acid
production in the stomach which is going
to help with digestion and also the
black pepper is going to help with eaing
and nutrient absorption so you better
absorb the nutrients when you have some
black pepper with your meal next I’m
going to be adding in some steamed kale
this is actually a a large amount of
kale that has steamed down so if you
really want to build kale into your
repertoire but you’re struggling with
some digestive
distress steaming it is a really great
way to help break down the kale so that
it’s easier for you to digest in your
stomach doesn’t have to do as much work
on it so this is a whole bunch of kale
that was actually a lot of kale that
steamed down quite tremendously ly I’m
also going to be adding in some shredded
red cabbage Now red cabbage along with
any of the purple vegetables that you’re
that you will find have a powerful
antioxidant called
anthocyanins and what anthocyanins do is
they help reduce inflammation in the
digestive tract so incorporating purple
in your meals is going to help with
reduction in inflammation and help you
just pass along everything a lot more
easily now I’m going to add in some
cucumber and I hope you’re seated
because I’m a pretty wild time I like to
cut them into ribbons cucumbers are
fantastic because they are such high
water content that they’re going to help
with hydration dehydration is really
going to slow down gut motility you’re
going to have trouble passing along food
if it’s dyy as a desert in the digestive
tract so making sure that you’re staying
hydrated not just through what you drink
but also with what you eat so I think
the ribbons are just fun you don’t have
to do ribbons you can certainly just
dice them up but like I said I’m a wild
Time Can’t Be Tamed how adorable are
those also going to add an avocado of
course and more kimchi once again adding
my favorite seasoning on top and then
for the sauce I’m going to add in a Thai
peanut sauce which is a combination of
just peanut butter soy sauce rice
vinegar lime juice garlic and ginger
ginger is particularly soothing for the
stomach this is why when you were little
you would have ginger ale when you were
sick the soda probably wasn’t the best
idea but the ginger was what helped
reduce inflammation so I’m just going to
drizzle this over moment of truth I’m
also adding in some radishes and some
roasted broccoli radishes are fantastic
because they contain Amala and lipase
these are digestive enzymes that are
going to of course aid in digestion and
how gorgeous is this kimchi Buddha bowl
breef intermission to pause and Shout
out my client Laura who I am so proud of
every Friday I post in our group and I
ask to share our wins it’s so important
to make note of the progress that we’ve
made as opposed to focusing on how far
we have to go what if we can just stop
for a moment and appreciate wow I’ve
really made some major progress here and
I’m super proud of myself for that my
client Laura in her half marathon came
first in her age group which is
unbelievable and it’s so great too
because exercise is not a required part
of the slimon starch program my clients
can choose to exercise if and how they
would like to and I have clients who
that they just walk every day I have
another client Laura who just came first
in her half marathon which is
unbelievable for her age group I’m so
proud of her so I just had to give a
shout out congratulations Laura I have
another client who started running for
the first time in their lives and again
running is not even part of the slimon
starch program I have this client who is
in her early 70s for the first time in
her life is starting to run because she
just feels so good she feels light she
feels free I say exercise is a way to
appreciate our body not to punish our
body and I love to see my clients start
to move their bodies because they want
to they feel Joy and they feel gratitude
for getting to exercise and not having
to exercise okay so now we are going to
be moving on to one of God God’s gifts
to Earth which is the Japanese sweet
potato oh how I love this food thank you
thank you nature for this food I it’s
the best we are going to make a kimchi
stuffed cream sweet potato so I’m going
to start with my JSP this was baked tpf
to Perfection I’m just going to slice it
like absolute butter down the middle wow
so now I am topping the sweet potato
with
kimchi and
edamame edamame contains isoflavones and
isoflavones have actually been shown to
reduce the intensity of symptoms and
even the frequency of things like IBS
irritable bowel syndrome not only that
but it’s a great hit of protein which
can help with satiety and satiety is
super important just for overall
happiness on a plant basis diet but also
because this is the healthy gut cookbook
making sure that you feel satisfied and
full and you’re not just stuffing your
body full of food because you’re not
hitting that satisfaction Factor so the
nice hit of protein can help you feel
satisfied and then I’m actually going to
add in the same sauce that I used for my
budha
bowl I’ll just add on a little
sprinkling of red cabbage just
to give it some color here
I cannot tell you how warm and
satisfying this is warmth is something
that’s really important for gut health
in order to keep everything nice and
moving we need to make sure that things
are warm this is why you know in Chinese
medicine they advise you not to drink
ice cold water and if you go to Chinese
restaurants and if you ask for hot water
this is not an outlandish request
because we want to keep things moving
and fluid and this is why heating pads
allow you to Rel relax the system a
little
bit so gorgeous gorgeous
gorgeous make sure to get your copy of
the healthy gut cookbook either on
pre-order or if it’s available by the
time that you’re watching this video and
let me know in the comments which one
you would eat first so would you eat the
kale salad first would you have the
Buddha bowl first or would you have the
Japanese sweet potato I think you know
my answer and it’s why it’s not even on
this tail anymore it is on the kitchen
table which I’m about to eat from I’m
going for the Japanese sweet potato I
love you Honeys and I’ll see you in my
next video
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