ContactJanine Darby2021-05-10T22:06:19-04:00

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Roasted Chickpeas - An Easy Recipe for a Gut Healt

Roasted Chickpeas - An Easy Recipe for a Gut Healthy Snack

When it comes to gut health and snacking, things can get confusing fast. So, to keep things simple, I recommend you find snacks that satisfy the following requirements:

👉🏾 Contain fiber
👉🏾 Contain nutrients
👉🏾 Natural as possible
👉🏾 Taste good
👉🏾 Easy to make
👉🏾 Easy to take with you

One of my favorite gut healthy snacks that satisfies my hunger and meets these criteria, is roasted chickpeas. Chickpeas are great as they are part of the legumes family and are packed with fiber, protein and some carbohydrates. The fiber helps feed the gut microbiome, the protein is important for muscle building and repair of the body, and the carbohydrates can be broken down for energy.

Below is a recipe that doesn’t take much to make. All you need is chickpeas, a traditional olive oil over an extra virgin oil (as the latter burns easily), and whatever toppings you can think of that sound tasty. And you can also use avocado oil, grape seed oil or rice oil instead of olive oil.

⏰ PREP TIME: 5-minutes
🧑🏾‍🍳 COOK TIME: 30-minutes
🍽️ SERVINGS: 8 portions
📝 INGREDIENTS:
2 cans of chickpeas
2 tbsp olive oil (or other oil)
Seasoning - such as paprika powder, some salt, honey, lime, cinnamon, Italian herbs, cacao powder, ginger powder, nutmeg, and so on

INSTRUCTIONS:

👉🏾 Drain the cans of chickpeas and dry them a little more with a towel.
👉🏾 Allow them to dry in the open air for about 30-minutes.
👉🏾 Preheat the oven to 220 degrees
👉🏾 Place the chickpeas on a baking tray in the oven for 20-30 minutes.
👉🏾 Some will pop, that's okay.
👉🏾 Remove the chickpeas from the oven after 20-30 minutes when they are slightly brown and crispy.
👉🏾 Add the topping / flavor of choice.

Eat them while they are warm. But they're also tasty 😋 when they're cool! And they are easy to pack in a lunch bag or purse so you can take them with you wherever you go. Enjoy!

Yours in health 🧡,

@drjaninedarby 👩🏾‍⚕️

#healthyfood
#guthealth
#recipe

As we fall into Autumn 🍂, now is a good time to

As we fall into Autumn 🍂, now is a good time to focus on a healthy gut to support your immune system and help prevent disease.

Known as the microbiome, your gut is home to millions of bacteria 🦠 and other microbes—both good and bad—and can influence your health in many ways. The key is to balance the ratio of good to bad bacteria within the gut microbiome.

Here are foods that feed and maintain your gut microbiome to improve your health from the inside out.

👉🏾 PROBIOTICS are the beneficial bacteria that live in your gut and can be found in fermented foods. In addition to helping balance your gut bacteria and prevent chronic disease, probiotics can help if you have diarrhea, boost your immunity and keep your heart ♥️ and skin healthy.

Healthy probiotics follow:

- Sauerkraut
- Kimchi
- Kefir
- Kombucha
- Miso
- Tempeh
- Yogurt

When you're trying to establish more probiotic bacteria in your gut, you need to feed them with PREBIOTICS so they can flourish and keep making more good bacteria.

Prebiotics are fibers that feed the beneficial probiotics in your gut, such as:

- Jerusalem Artichokes
- Leeks
- Onions 🧅
- Raspberries
- Beans and Legumes
- Asparagus
- Garlic 🧄
- Bananas 🍌
- Pears 🍐
- Watermelon 🍉

To learn more about ways to ensure a healthy meal plan and lifestyle, visit LifestyleChangesLLC.com.

Yours in health 🧡,

@drjaninedarby 👩🏾‍⚕️
Lifestyle Changes by Dr. Darby

#corporatewellness #weightlosscoach #wellnesscoach #mondaymotivation #mealplanning

3 WAYS TO KEEP A SUMMER 🌞 VACATION MINDSET YEAR

3 WAYS TO KEEP A SUMMER 🌞 VACATION MINDSET YEAR ROUND

We typically allow for more fun and activities purely for pleasure in the Summer. What may feel indulgent—taking long weekends or spending time outdoors—is actually an investment in your mental and physical well-being. These behaviors can help reduce stress, improve your outlook, sharpen your mind 🧠, and enhance your relationships. But there’s no need to dread the end of summer when you can maintain a summer vacation mindset throughout the year. Here are three tips to try.

👉🏾 Plan for Downtime: Schedule 🗓️ time for yourself. Block out evenings and weekends for self-care or for spending time with family and friends. You may find yourself more productive during work hours after stepping away to refresh your mind.

👉🏾 Prioritize Fun Experiences: Expand your vacation mentality by doing things you enjoy in the summer such as reading 📖 during the week, visiting museums, participating in an online cooking 🧑🏾‍🍳 or art class, or attending a play, concert, or sporting event.

👉🏾 Get Outside 🌳 for Fresh Air and Sunshine: Think about ways you can regularly spend time outside in nature. Take an early morning walk 🚶🏾‍♀️, make a weekend tennis 🎾 match, sign up for a charity walk, or simply take 10-to-15-minute walks outside several times a week to maintain your mental and physical health.

To learn more about how LIFESTYLE CHANGES can help you live and feel better, please email me at info@lifestylechangesllc.com and subscribe to my newsletter at LifestyleChangesLLC.com.

Yours in health 🧡,

@drjaninedarby 👩🏾‍⚕️

#august
#mindset
#backtoschool
#weightloss
#corporatewellness

Sign Up NOW! Start a New Season 🍂 with Lifestyl

Sign Up NOW! Start a New Season 🍂 with Lifestyle Changes' 12-Week Group Weight Loss Program Kicking Off Wednesday, September 13 at 7 PM, ET.

👉🏾 Includes: Multiple virtual medical check-ins with Dr. Janine Darby, one-hour LIVE online sessions with special guests, sample meal plans, and much more.

👉🏾 Content: LIVE online sessions focus on Dr. Darby's 3 M's - Mindset 🧠, Meal Planning 🍽️, and Movement 🏃🏾‍♀️.

👉🏾 Topics: Learn about goal 🥅 setting, emotional 😭 eating, creating a healthy plate, a fitness prescription, and other important weight loss topics.

👉🏾 The Lifestyle Changes Wellness Journal 📔 is included at cost upon registration to accompany the program.

SIGN 🪧 UP NOW 👉🏾 https://www.lifestylechangesllc.com/lifestyle-changes-group-weight-loss-program.

Yours in health 🧡,

@drjaninedarby 👩🏾‍⚕️
Lifestyle Changes by Dr. Darby

#weightloss #corporatewellness #mealplanning #meditation #mindfulness #weightlossjourney #healthy #healthyliving #healthtips #heathyeating #healthylifestyle #wellnesscoach #corporatewellness #weightlosscoach #lifestylechanges #physician #groupweightloss

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