https://linktr.ee/joyumphreyrd, https://www.strongrootswellness.com/

Strong Roots Wellness - USA, Mesa, AZ (2025)

06/06/2025

Things I’m Loving Right Now 💪🔥

I’ve always been active (skiing, trampolining, water sports—you name it), but lately I’ve fallen HARD for strength training.

Shoutout to 💥 Her free programs are no joke. I’ve completed Fuel and Iron, and I’m getting ready to dive into Endgame. Can’t wait!

In just 3 months, I’ve seen real muscle growth. 💪 My husband and I have even been hitting up local Goodwill’s for discount weights. 😂 My heaviest dumbbell is 30 lbs… but I think it’s time for a 35. Maybe even a 40. 👀

If you’re looking to get stronger, this is your sign. 🛑
In just 3 months, I’ve seen real muscle growth. 💪 My husband and I have even been hitting up local Goodwills for discount weights. 😂 My heaviest dumbbell is 30 lbs… but I think it’s time for a 35. Maybe even a 40. 👀
📲 Check her out: www.carolinegirvan.com

05/23/2025

🥄 Tiny Seeds, Big Gut Benefits
Yep—we're talking about chia seeds.

These little guys do WAY more than just make your smoothie look cool. They’re a gut health game-changer, and here’s why:

🌱 Why Your Gut Loves Chia Seeds:

💩 High in Fiber – Just 2 tablespoons = ~10g fiber

⚖️ Keep You Regular – Help bulk & soften stool

🦠 Prebiotic Power – Feed the good gut bugs

🔥 Anti-inflammatory – Thanks to plant-based omega-3s

How to Use Them:
✅ Mix into smoothies
✅ Stir into oats or yogurt
✅ Make chia pudding
✅ Sprinkle on toast or salads - can be soaked or dry (think crunch)

(Just remember to soak them first so they expand!)

✨ Small habit, big impact.

Add a spoonful to your day and your gut will thank you.

Photo Credit: Monash University

05/16/2025

🐸 “Eat the frog” first thing in the morning... and your body (and brain) will thank you.

“If it’s your job to eat a frog, it’s best to do it first thing in the morning.”
—Mark Twain

Change is hard. Whether you're working on calming your gut, managing your blood sugar, or just building healthier habits—it’s easy to procrastinate.

Here’s the trick that works for my clients (and me!):
Do the hardest thing FIRST.

✨ One client adds veggies to her breakfast (omelet = win).

✨ Another tackles meal planning early Saturday AM, so the rest of her weekend is stress-free.

When you eat the frog early, it clears the mental clutter. 💭
You feel accomplished, in control, and less likely to fall off track later in the day.

💡 What’s your frog?
A walk? A supplement? Planning dinner?

👉 Whatever it is—try doing it first tomorrow morning.

Then come back and tell me how it felt 💬👇

05/09/2025

📣 Feeling Bloated or Backed Up in the Morning?

Try these 7 natural ways to get your gut moving — straight from my Calming the Gut program! 👇

🫖 1. Ginger or Peppermint Tea
Warm tea soothes your gut and jumpstarts digestion.

☕ 2. Sip Coffee
Coffee contains chlorogenic acid, which stimulates the colon (yep, it really works for some people!).

🚶‍♀️ 3. Move Your Body
Walk before or after breakfast to help your intestines wake up.

🍽️ 4. Don’t Skip Breakfast
Real food (like a bran muffin or chia yogurt) signals your gut to get to work. Protein shakes often aren’t enough!

🌙 5. Psyllium Husk at Night
2–4 grams with water before bed helps with smoother mornings. 💧

🕰️ 6. Don’t Rush It
Give yourself 5 chill minutes. If nothing happens, no pressure—try again later.

⏰ 7. Go Between 6–10 AM
This is your body's natural p**p window. Set your alarm early enough to take advantage.

✨ Small shifts = big relief.
Save this for your morning routine 💩💕

04/23/2025

Tired of complicated gut-healing meal plans?

Try the 1,2,3,4 Method—a simple meal-building trick created by dietitians to make life easier. 🧠💡

✅ Pick a base
✅ Add something fresh
✅ Include a protein or crunch
✅ Finish with flavor

Here’s a sample breakfast parfait:
🥣 1 cup coconut yogurt
🍓 ½ cup berries
🥜 2 Tbsp sunflower seeds
🍯 1 tsp maple syrup

That’s it. Easy, gut-friendly, and totally customizable. I’m using this with my clients and they LOVE it. 🙌

Want a guide to build your own versions? Drop a comment or DM me! 👇

03/28/2025

Is Your Gut Holding You Back from Living Your Life?

Imagine being excited for a big event—your best friend’s wedding, your child’s graduation, or that long-awaited vacation.
But instead of joy, you feel anxiety. What if the bloating, cramping, or unpredictable trips to the bathroom ruin the moment?

For many women, gut issues like bloating, diarrhea, and constipation aren’t just occasional annoyances—they’re daily struggles that steal energy, confidence, and presence in the moments that matter most.

In fact, about 80% of the women I work with experience these symptoms, often for so long that they’ve simply learned to live with them.

But here’s the good news: you don’t have to suffer in silence.

If you’re tired of masking the symptoms and want real relief—without relying on medication—simple, strategic changes to your diet can help you reclaim your health and your life.

That’s exactly why I created my 16-week Calming the Gut program—a step-by-step approach to reducing discomfort, improving digestion, and helping you feel your best.

Are you ready to take charge of your gut health? Learn more here: www.strongrootswellness.com

Your gut should support your life, not control it. Let’s get you feeling good again!

03/21/2025

The Secret to a Happy, Healthy Gut

Did you know that most Americans only get about half of the fiber they need? If you’ve been struggling with digestion, bloating, or sluggish energy, this one overlooked nutrient could be the missing piece to a healthier gut.

Fiber isn’t just about keeping things moving – It plays a huge role in gut health and overall wellbeing. Here’s why you need more of it:

• Supports Good Gut Bacteria – Fiber feeds the healthy bacteria in your gut, reducing inflammation and improving digestion.

• Prevents Blood Sugar Spikes –Unlike other carbs, fiber doesn’t break down into sugar, helping you avoid energy crashes and cravings.

• Keeps You Full Longer – Fiber adds bulk to your meals, keeping hunger at bay and supporting balanced digestion.

• Acts Like a Gut Cleanser – Fiber helps sweep out waste and toxins, promoting a clean, healthy digestive system.

So, how can you get more fiber? Become a label reader – choose the highest-fiber option when comparing brands. And for an easy boost, add chia seeds or flaxseeds to your smoothies!

Your gut does so much for you – give it the fiber it needs to thrive!

03/04/2025

When Food Feels Like the Enemy—But It Doesn’t Have to Be

You’re all dressed up, excited for a romantic dinner with your sweetheart. The food looks amazing, you dig in and take a few bites. But then—bam! The bloating starts. That familiar, uncomfortable pain creeps in, and before you know it, you look six months pregnant and are desperately wishing you had just stayed home.

Sound familiar? You love food, but sometimes it feels like food doesn’t love you back. And the worst part? You’re starting to fear this is just your new normal.

But here’s the truth: food should never hurt.

As a gut health specialist, I’ve seen firsthand how food sensitivities and intolerances silently sabotage not just digestion, but also energy levels, mood, and weight loss goals—especially in women. The good news? You don’t have to keep suffering or guessing what’s going on
With evidence-based testing, we can uncover exactly what’s triggering your discomfort. Once we have answers, we’ll create a personalized plan tailored to your body’s needs—so you can enjoy food again without fear.

You deserve to feel good after every meal. Let’s make that your reality.
Ready to find out what’s really going on? Let’s talk.

01/29/2025

Boost Your Gut Health with Smoothies: The Ultimate Guide

Smoothies have long been hailed as the go-to health food, but did you know they can also be a powerful tool for improving gut health? By focusing on the right ingredients, you can create smoothies that not only taste amazing but also nourish your gut microbiome.

Why Gut Health Matters

Your gut is home to trillions of microorganisms that play a critical role in digestion, immunity, and even mental health. To keep your gut happy, you need to feed it the right mix of fibers that promote a diverse and thriving microbiome. This is where smoothies come in!

Fiber: The Key to a Healthy Gut
Not all fibers are created equal. To supercharge your smoothies for gut health, you’ll want to include both prebiotic and probiotic fibers:

• Prebiotic Fiber: These fibers serve as food for the good bacteria in your gut. Think of them as fuel to keep your microbiome thriving. Great sources include bananas, oats, flaxseeds, and leafy greens.

• Probiotic Fiber: These contain live microorganisms—the good bacteria that your gut loves. Yogurt, kefir, and fermented foods like miso or kimchi are fantastic probiotic boosters for your smoothies.

Building the Perfect Gut-Friendly Smoothie

To create a smoothie that fuels your gut, aim for a diverse range of plant-based ingredients. Here’s a simple formula to get started:

1. Base: Start with a liquid rich in probiotics, such as kefir, yogurt, or a plant-based alternative with added probiotics.
2. Fruits & Veggies: Add prebiotic-rich ingredients like bananas, berries, spinach, and avocado.
3. Fiber Boosters: Sprinkle in chia seeds, flaxseeds, or oats for an extra dose of fiber.
4. Optional Extras: Enhance the flavor and gut benefits with spices like ginger or turmeric, which have anti-inflammatory properties.

Final Tip
Consistency is key when it comes to gut health. Experiment with different ingredients to keep things exciting and ensure you’re giving your gut a wide variety of nutrients.
Smoothies don’t just have to be a treat—they can be a gut-friendly powerhouse when made with intention. Try these tips and see how your microbiome (and your overall health) can thrive!

01/29/2025

Boost Your Gut Health with Smoothies: The Ultimate Guide:

Smoothies have long been hailed as the go-to health food, but did you know they can also be a powerful tool for improving gut health? By focusing on the right ingredients, you can create smoothies that not only taste amazing but also nourish your gut microbiome. Here’s how to do it:

Why Gut Health Matters

Your gut is home to trillions of microorganisms that play a critical role in digestion, immunity, and even mental health. To keep your gut happy, you need to feed it the right mix of fibers that promote a diverse and thriving microbiome. This is where smoothies come in!

Fiber: The Key to a Healthy Gut

Not all fibers are created equal. To supercharge your smoothies for gut health, you’ll want to include both prebiotic and probiotic fibers:

• Prebiotic Fiber: These fibers serve as food for the good bacteria in your gut. Think of them as fuel to keep your microbiome thriving. Great sources include bananas, oats, flaxseeds, and leafy greens.
• Probiotic Fiber: These contain live microorganisms—the good bacteria that your gut loves. Yogurt, kefir, and fermented foods like miso or kimchi are fantastic probiotic boosters for your smoothies.

Building the Perfect Gut-Friendly Smoothie

To create a smoothie that fuels your gut, aim for a diverse range of plant-based ingredients. Here’s a simple formula to get started:

1. Base: Start with a liquid rich in probiotics, such as kefir, yogurt, or a plant-based alternative with added probiotics.

2. Fruits & Veggies: Add prebiotic-rich ingredients like bananas, berries, spinach, and avocado.

3. Fiber Boosters: Sprinkle in chia seeds, flaxseeds, or oats for an extra dose of fiber.

4. Optional Extras: Enhance the flavor and gut benefits with spices like ginger or turmeric, which have anti-inflammatory properties.

Low FODMAP Strawberry Kiwi Smoothie
Ingredients:
• 1 cup strawberries (fresh or frozen)
• 1 ripe kiwi, peeled and chopped
• 1 tablespoon chia seeds
• 1 tablespoon fresh lime juice
• 1 tablespoon maple syrup (optional, for added sweetness)
• 1 cup lactose-free yogurt, plant-based, or plain non-sweetened Greek yogurt

For those with IBS, you may be looking for a low FODMAP friendly smoothie!

Final Tip
Consistency is key when it comes to gut health. Experiment with different ingredients to keep things exciting and ensure you’re giving your gut a wide variety of nutrients.
Smoothies don’t just have to be a treat—they can be a gut-friendly powerhouse when made with intention. Try these tips and see how your microbiome (and your overall health) can thrive!

01/16/2025

🚨 Gut health = total body health! 🚨

Did you know 1 in 5 Americans struggle with constipation? 😕 But here's the thing: what works for one person might not work for another. You need a personalized toolbox to keep things moving!

💡 Here are some key insights to break the cycle:

✨ Stress impacts your brain-gut connection—learn to manage it.
✨ Probiotics alone aren’t the magic fix.
✨ Try psyllium (start slow), 2 green kiwis, or hydrating fruits like mangoes, prunes, and peaches.
✨ A Squatty Potty can work wonders!
✨ Regular meals + exercise = happier GI muscles.

Let’s normalize gut talk and take control of our health! 💪

11/08/2024

There is no one right diet when it comes to gastrointestinal issues.

I don’t find the right diet for my clients until after asking lots of questions, getting food sensitivity testing done, and listening. I do a lot of listening.

Then based on suggestions that I give my clients we put together a diet that is unique for them.

No two diets ever look the same.

Start today on your journey to be your best, healthiest self. Check out my 1:1 Nutrition Coaching program on my website or bio. www.strongrootswellness.com

Strong Roots Wellness - USA

06/06/2025

05/23/2025

05/16/2025

05/09/2025

04/23/2025

03/28/2025

03/21/2025

03/04/2025

01/29/2025

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01/16/2025

11/08/2024

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