Foods To Eat To Heal Your Gut ..


I have bouts with leaky gut for years and assumed it was repercussions from my Gluten Intolerance but little did I know it could be treated with some simple tweaks and additions in my diet.

When adding gut healing foods .. within a week my stomach felt better than it had in years.

I just made some simple small additions didn’t require a HUGE change but did make a HUGE difference. But within a month of having at least one cultured food at each meal my stomach stopped hurting and my pesky digestive issues went away.

I also noticed my allergies where so much better as well. No running nose, itchy eyes, or drowsiness. As well as when cold and flu season approached … I rarely seemed to “catch the bug”

So what are these amazing gut healing foods you ask?

Well here is a list of my top favorite foods that will do wonders for you and your gut …

I start every morning with 4oz of Kombucha (if I am feeling under the weather I will drink the whole bottle).

A fan favorite are kefir smoothies 

For snacks I have fermented foods such as saurkraut, kimchi, or pickles.

Then before bedtime I heated up a small mug of bone broth.  This not only made my stomach feel better, I slept like a baby too!

Make sure you are drinking lots of room temperature WATER too …. Water helps flush all the toxins out and keep everything moving efficiently!

For supplements I like to use a digestive enzyme and a very clean Fish OIl

Today as soon as I start feeling my “leaky gut” coming on .. I just quickly go to my trusty resources and no longer feel discomfort.

I wish more people understood that food allergies are a warning sign that your gut is out of balance. We are all made up of 100 trillion bacteria, and when these diminish in numbers because of antibiotics or drugs, our health suffers.

So if you and your stomach/digestive tract are just not feeling up to par, try these helpful tips and tricks to get you feeling the best you have yet!

Fit Chic 

Thanksgiving Left Overs for Beauty????

Who Knew This Delicious Meal Could Also Be Beauty Treatments…..

Now that we are completely turkey’d out and probably don’t want to even look at a pumpkin pie…. we don’t have to trash those leftovers we can actually use them to beautify ourselves!

#1 Apple Cider

“Apple cider regulates the skin’s pH, plus it has high amounts of alpha-hydroxy acids that eat away at dead and dull skin.” The oats in the mask have natural cleansers called saponins that help remove dirt, oil, and other buildup, while the enzymes and vitamin C in the fresh lemon juice evens out skin tone and the brown sugar exfoliates.

3/4 teaspoon apple cider
3 teaspoons ground oats
3/4 teaspoon fresh lemon juice
1 1/2 teaspoons coarse brown sugar

Directions: Combine cider and oats in a bowl to form a smooth paste. Add lemon juice and sugar and stir to combine well. Apply to cleansed skin and let sit for 5 to 10 minutes to allow ingredients to work away at the top layers of the skin. Then rub in circular motions to promote circulation and help exfoliate off dull skin cells. Rinse with warm water and pat dry.

#2 Potatoes

“Potatoes are known for getting rid of acne, lessening wrinkles, de-puffing eyes, reducing the appearance of dark circles, and evening out skin tone,” says Cara Hart, spa director at Corbu Spa & Salon in Cambridge, MA.

Mashed potatoes (It’s fine if they contain butter, dairy, or seasonings)

Directions: Spread potatoes evenly over clean, damp skin and leave on for 15 minutes. Rinse with warm water and follow up with a moisturizer of your choice.

#3  Brussel Sprouts

“Brussels sprouts contain vitamin C, which has a firming effect, and egg whites can tighten and minimize the appearance of pores,” says Tyson Kim Cox, master esthetician at Nival Salon and Spa in Washington, D.C.

1 Brussels sprout, cooked
2 egg whites

Directions: Puree ingredients into a frothy foam in a food processor. Apply liberally to a clean face and leave on skin for at least 10 minutes before rinsing with warm water.

#5 Pumpkin

“Pumpkin is known to be a source of more than 100 beneficial vitamins and nutrients, including alpha- and beta-hydroxy acids, which have been shown to promote smoother, younger-looking skin by increasing the rate of cellular renewal,” says Golee Kheshti, aesthetician at Ona Spa in Los Angeles.

1 part pumpkin puree (It’s okay to use pie filling, as the sugar will exfoliate and any dairy won’t harm your skin)
1 part extra virgin olive oil
2 parts sugar

Directions: Mix all ingredients and apply to dry skin in circulation motions over your entire body, then rinse off in a warm shower.

#6 Champagne

Before you pour the rest of that uncorked bottle down the drain for fear it will only go flat, pour it into your bathtub. “The carbon dioxide in champagne tightens and constricts pores,” says Kristin Fraser Cotte, CEO and founder of the Grapeseed Company. And while Epsom salt detoxifies your skin in plain water, the bubbles in bubbly intensify the process, she adds.

1/2 cup Epsom salt
1 cup powdered milk
1 cup champagne
1 teaspoon honey

Directions: Combine salt and powdered milk in a bowl, then add champagne. Warm honey in the microwave for 30 seconds and add to the mixture. Pour into running bath water and, when the tub is full, soak for as long as you wish.

Now you will look great and save money while doing it!

What natural remedy are you going to use this Holiday Season Fit Ones?

Post in the comments below….

For more health and beauty tips and recipes please subscribe to my blog and “Like” me on Facebook at Fitchicla!

Fit Chic

Last Minute Thanksgiving Pumpkin Dessert ..


Pumpkin Pie in a Mug: 



1/2 cup of pumpkin puree

1 egg

2 Tablespoons of honey

1 tablespoon of pure maple syrup

1 tsp of pumpkin spice

1/2 tsp of cinnamon


1 Tablespoon of Grass-fed butter

1 Tablespoon of unsweetened shredded coconut

1 tablespoon of almond flour

1 tablespoon of coconut palm sugar


Put the butter in a large ramekin and toss in microwave for 3o seconds to melt.

Add the shredded coconut and the almond flour to the butter and mix it around with a spoon.  Pat it down to form the crust. Sprinkle with coconut sugar.

In a separate bowl, mix the pumpkin, egg, pumpkin pie spice, honey, cinnamon, and maple syrup.

Pour the pumpkin mixture over the crust.

Place in microwave for 2 minutes. Check to see. If the center is still a little wet, then pop it back in for another 20-30 seconds!


Fit Chic 

Have a Happy Healthy Thanksgiving Day!

Top 5 Gifts I am Thankful For ..

I am so Thankful for my PFL (Partner For Life)

I am so Thankful for my PFL (Partner For Life)

“Cultivate the habit of being grateful for every good thing that comes to you, and to give thanks continuously. And because all things have contributed to your advancement, you should include all things in your gratitude.”
Ralph Waldo Emerson

Some days are just great. Things go as planned or even better and you bounce from meetings to tasks to your private life and you feel wonderful on the inside.

But it is the days that are not so wonderful that are challenging to keep that gratitude in focus.

That is when the constant belief in gratitude will need to be at the center of focus.

It is like anything in life when it’s easy we will all do it .. It is when it gets tough that we have to truly dig deep, find gratitude, and push through.

For the past 6 weeks I have started each day with writing down things in life I am grateful for. It immediately puts me in a completely different mindset and puts things in perspective very quickly and efficiently!

With Thanksgiving tomorrow it is very easy to get caught up in the STRESS of it all instead of really enjoying and feeling grateful for the day!

Your Gratitude can be very SIMPLE .. It can be thankfulness for a cozy bed, the ability to move, the sunlight, the snow, a warm home, a car, clothes to choose from, etc ..

Then keep this by you at all times. This way, when you get distracted or start to wallow you can snap out of your pity party and get back on track!

Since Tomorrow is Thanksgiving I would like to share the 5 things I am truly grateful for:

  1. A God who loves me and all my imperfections
  2. A husband who loves me more each day, who respects, honors, and empowers me every single day!
  3. My mom and Sister who are the two women in my life who mean more to me than words can express.
  4. A Beautiful Home that makes me excited to come home to each and everyday.
  5. A community of friends,at CPMFITness who inspire to be the best I can be each day.and help me to keep my health and fitness a priority and FUN!


Maybe not every item on this list works in your life. Now take what works from in your life and create and your own list.

Happy Turkey’s Eve!

Fit Chic

Thanksgiving Sides to Make You Extra Thankful

healthy turkey day

Just because it’s Thanksgiving doesn’t mean you have to throw away your health goals either

Here are some great sides that are not only healthy but will be the talk of Thanksgiving Dinner!

Sweet Potato Stuffing :

4-5 small sweet potatoes, peeled and cut into 1/2 inch pieces

4 tablespoons coconut oil

2 cloves of garlic

salt & freshly ground pepper

4 celery stalks, thinly sliced

1 medium onion, chopped

8 oz. country style pork sausage

2 large eggs, beaten

1/2 cup chicken broth

4 tablespoons dried cranberries

3 tablespoons chopped fresh thyme

1/2 cup chopped pecans


Preheat oven to 400° F. On a baking sheet, toss the sweet potatoes with 1 tbsp oil and sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper.  Stick the baking sheet in the oven and roast potatoes until just tender, about 20 minutes.

Meanwhile, heat 3 tbsp oil in a large skillet over medium heat. Add the celery, onions, 1 teaspoon salt, and 1/4 teaspoon pepper. Cook, stirring occasionally, until vegetables are softened and beginning to brown, 10 to 12 minutes. Add the sausage and cook through until thoroughly browned.

Transfer the mixture to a large bowl along with the roast sweet potatoes and let everything cool for 10 minutes or so. Turn oven down to 375.

Add the beaten eggs, sweet potatoes, garlic,  broth, pecans, cranberries and thyme to the veggie mixture and combine well. Use olive oil to grease a 9-by-13-inch baking dish. Transfer the mixture to the prepared baking dish. Cover with aluminum foil and bake for 20 minutes. Remove the foil and bake until browned, 20 to 30 minutes more.

Brussel Sprouts:


3 slices bacon, chopped

2 tablespoon extra-virgin olive oil

2 cloves of garlic

1 1/2 pounds Brussels sprouts, trimmed, small spouts left whole, larger spouts halved

dash of pepper, to your taste

1 tablespoon of balsamic vinaigrette


Brown bacon in a medium skillet over medium high heat. Remove bacon to a paper towel lined plate. Add extra-virgin olive oil to the pan, 1 turn.. Add Brussels sprouts and coat in oil. Season with salt and pepper. Cook Brussels sprouts 2 to 3 minutes to begin to soften, then add balsamic. Cook 10 minutes, until tender. Transfer sprouts to a serving dish with a slotted spoon and top with cooked bacon bits.

*For Vegetarians don’t add the bacon and it is still just as delicious


Green Bean Casserole: 


2 cans of green beans

1 can of gluten free cream of mushroom soup

1/4 cup of unsweetened cashew or coconut milk

1 teaspoon of garlic powder

1/2 teaspoon of black pepper

1 tablespoon of balsamic vinaigrette

For Fried Onions: 

2 tablespoons of coconut oil

1 onion thinly sliced

1 egg

1 tablespoon of heavy cream or coconut creamer

2 tablespoons of coconut flour

1 teaspoon of garlic powder

1 teaspoon of creole seasoning


In a 9×9 pan place green beans, soup, and milk stir until combined. Next add spices.

In a frying pan place coconut oil (when it is melted) add onions, garlic and creole and cook until onions are translucent.

Whisk an egg in a small bowl and add to the onion mix and top with creamer, and flour.

And cook for 5 minutes or until slightly browned.

Place on top of the green bean mixture.

Last drizzle the balsamic over the top.

Place in the oven at 350 for 20 to 25 minutes or until lightly browned on top.


Cauliflower Mashed Potatoes:

1 large head of cauliflower chopped

3 to 4 cloves garlic

dash of pepper and salt to taste

2 tablespoons grass-fed butter

1 tablespoon of coconut creamer

*top with parmesan cheese for added deliciousness


Steam Cauliflower and then place in a blender or food processor.

Next add garlic, salt/pepper, butter, and creamer and continue to blend until (potato consistency appears).

Place in a large bowl and top with parmesan cheese place in the microwave for 1 minute to 90 seconds. and serve.

Have a Delicious and Healthy Thanksgiving all in One!

Fit Chic 

*For more delicious recipes “Like” me on Facebook at Fitchicla and subscribe to my blog!

KDLT and Fit Chic Show you How to Stay Fit for the Holidays ..

We Love Fitness Friday’s at KDLT! Here is a great way to have fun and stay fit with your family.

I think one of the biggest hurdles we face in our life of fitness, is that you have to be at a gym in order to get a good workout ….. WRONG!

Here are the top five exercises that will leave you looking and feeling great and you don’t even have to leave your living room to do them!

#1 Burpees– a recent study done by doctors and fitness professionals proved that the burpee was the best exercise for your total body. If you don’t know what a burpee is here is a quick video explaining the movement…..

#2 Pushups – Similar to the burpee this is a great way to get your abs, arms, and some cardio in the process. If it is too difficult to do this off  your knee bring your knees to the ground. Make sure that your head stays neutral, keep your core tight, and hit that chest to the floor.

#3 The Squat – These are great for the butt and thighs and you can do them while watching your favorite show on t.v. Keep the feet hip width apart toes slightly pointed out. Push that butt back so your weight is in your heels and lower your butt below parallel. If you get a good pace going these are great cardio movement as well.

#4 The sit-up – Lye flat on your back knees bent Bring your chest to your knees and then lower your self down till your shoulder blades hit the ground and repeat. Do a 50 to 100 a day and watch those abs get tight!

#5 The Mountain Climber – Similar to the pushup these are not only great for your arms, abs, and legs,  they leave you feeling completely out of breath! Here is a video demonstrating a mountain climber so you know exactly what is in store for you!

Now that you have the tools to not only have a kick-butt workout but not even leave your house to do it!

Here are 3 combinations to use that utilize the above exercises and will make you feel fantastic!

#1 50 Burpees and 50 situps for time. 

#2 21-18-15-12-9-6-3 Squats, pushups, mountain climbers

#3 10-1 burpees, squats, situps, mountain climbers

3….2….1…. Go!!!

Fit Chic

The 9 Best Foods to Buy Organic

What "organic" items are you really benefitting from Fit Ones?

What “organic” items are you really benefitting from Fit Ones?

When we are at the Grocery Store or even Department stores now, every aisle we venture down we see the big words “ORGANIC” written in big, bold, letters….

So if it is organic what exactly does that mean to us as consumers? We can spend our whole paycheck in one grocery store outing by buying all “organic” products, but is that really making us the healthiest we can possible be or is another ploy by the manufacturer to make you spend double or triple the price?

I go grocery shopping with a lot of my clients and in the store the first thing they always reach for is the “organic” item but does it really matter if a cookie is organic or regular? A cookie is a cookie! So how about eggs, or meats, etc..

Well here is a great list of the top 9 items to always go “organic” when purchasing them and the reasons why it is so important that you do so.

I read this blog on Marks Daily Apple, and it is a great topic that I believe can save you a ton of cash and help you to feel the best that you have in years !

What are some of the items you are going to start purchasing from this list Fit Ones?

Post your answers in the comments below.

For more helpful grocery, beauty, and fitness tips subscribe to my blog and “Like” me on Facebook at Fitchicla!

Fit Chic

A Thanksgiving Side That Will Knock Your Socks Off …

When I made this for my family last Thanksgiving, they loved it and commented how much it tasted just like the “real” thing! It is also so simple and time efficient! What more could you ask for on a very busy cooking day .. .This is definitely one you will want to put in the books!
1 large head of cauliflower chopped
3-4 cloves of garlic
dash of pepper and salt to taste
2 tablespoons grass-fed butter
1 tablespoon of coconut creamer
*top with parmesan cheese for added deliciousness
Steam Cauliflower and then place it in a blender or food processor.
Next add garlic, salt and pepper, butter, and creamer. Continue to blend until potato consistency appears,
Place in a large bowl and top with parmesan cheese then place in the microwave for 60 to 90 seconds.
Fit Chic

Top 5 Fit Chic Songs For November

winter playlist

For all of you that know me, I absolutely LOVE music. I feel like music can take your workouts to the next level, it can push you to limits you didn’t feel were possible, and is a “fun” distraction to keep you strong throughout!

Here are the top five songs to get you pumped up for your workouts in November:

Ellie Golding – “On my Mind” 

Selena Gomez – “Same Old Love”

Macklemore, Ryan Lewis, Eric Nally, Melle Mel, Kool Moe Dee & Grandmaster Caz – Downtown 

BurnITUP – Janet Jackson (feat. Missy Elliot)

MIssy Elliot (feat Pharrell) – WTF

Fit Chic 

Sausage Stuffing Egg Casserole



Why not start Turkey Day a little early and add it to your breakfast regimen. Why not combine a breakfast favorite with a Thanksgiving dish that everyone waits for … Here is the perfect combo that everyone will swoon over!


3 slices of paleo bread or Gluten Free

1 package of sausage links

8 slices of pre cooked bacon bits

1 small onion diced

1 small green pepper diced

1 can of gluten-free cream of mushroom soup

1 can of unsweetened full fat coconut milk

1 package of steamed broccoli

4 tablespoons of grass-fed butter

3 cloves of garlic

2 teaspoons of creole seasoning

1 teaspoon of black pepper

2 cups of raw cheese

12 eggs whisked


Pre-heat oven to 400 degrees.

in a large mixing bowl combine diced sausage, onion, diced bacon, green pepper, steamed broccoli, and the crumbled slices of bread. Next add gluten-free cream of mushroom soup, coconut milk, black pepper, creole, garlic and stir till all ingredients are mixed thoroughly.

Next in a separate medium bowl whisk all the eggs.

Pour sausage mixture into a 9×13 casserole dish. Then pour eggs over the top.

Last top with raw cheese and diced grass-fed butter  (you can always omit this too).

Cook for 30 to 35 minutes and then make a few slices throughout the middle if it is not cooking through and cook for another 10 minutes.

Let cool for 10 minutes and serve.

*for added goodness top with sliced avocado.


Fit Chic

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