Category Archives

Build up your Gut Health

Happy Sunday everyone! I just wanted to talk a little today about how important your gut health is. Did you know that over 70% of your immunity lives in your gut? Also, a lot of major neurotransmitters live there as well….A lot of autoimmune issues are all linked right back to how your gut is preforming and how strong it is. I work a lot with digestive issues in my private practice. I have also struggled with digestive issues throughout my life. It is so easy for the gut to get off balance with the food we eat and the stress in the world right? Well, there are some little things you can do now to improve your gut health. Here are some basics:

Stress less! Stress raises stomach acid and stops normal digestion

Eat fermented foods to get good probiotics into your gut- miso, sauerkraut, kombucha, pickles

Take a good quality probiotic- I take 5 billion a day of Jarrow brand

Eat a diet that is anti-inflammatory- cut back gluten,dairy, soy , and nuts

Eat grass fed meats- these meats are said to be less inflammatory as non grass fed meats

Take a good Omega 3 and enjoy flax and olive oil daily- omega 3s reduce inflammation

I am sure there is some more tips but this will help you get started or remind you of some things to start doing again. I will post some recipes soon…Enjoy and Be well, Amy


Blog Update…

Hi friends! I know it has been a while since I have blogged. I have been in the process of creating a new website. My intention is to have my blog and my website all together. It’s coming along and I am having fun creating the website I love. I am blogging today for my very first time on my new website. It it a little different but I am getting use to it. I will be adding some amazing pics and changing things around on my new website when time permits..You will no longer go to my old blog site. Instead you will just log onto busybeenutrition and see my blog posts on my website. So thats all the updates I have for you at this time..more to come soon..Lots of new things in the works with Busy Bee Nutrition.

Health tip…make sure that you are staying hydrated in this warm weather. some great ways to stay hydrated are:

drink coconut water- amazing electrolytes

eat lots of cucumbers, celery and watermelon- very hydrating

add some chia seeds to your water- hydrates the body and good source of omega 3s (ALA)

add some lemon, mint or pinapple


salads are so fun!

Hi friends..I have been a busy bee lately (when am i not…hahaha) so sorry I have been missing for a bit..Anyways, I am here now and I want to talk to you about my love for salads..The weather is getting warm and its nice to have a light salad that makes you feel nourished and also FULL….Im not talking about one of those little rabbit food salads…I am talking about a really nourishing, full of life, full of protein and fats salad! Here are some great salad ideas that I use a lot and Nylah and the hubby love as well..
Lettuce greens with pumpkin seeds, avocado and little bits of orange and goat cheese
Quinoa salad with cilantro, kidney beans, dried cranberries and cherry tomatoes
brown rice (cooked then cooled), tomatoes, shredded carrots, white beans and feta cheese
Avocado salad with sliced tomatoes and white onion
Dressing: Make your own: Olive oil, apple cider vinegar, lemon, salt and pepper (make up what tastes good to you…)

Add cooked chicken, grass fed beef, olives, or cooked tofu to any of these salads to add an extra protein boost. I love salads and enjoy mixing them up a bit so my family (and myself) does not get bored,…Hope you enjoy. Be well, Amy

Saturday Love

Hi there friends- Happy Saturday…What is on your agenda today? I love the weekends but sometimes its hard to slow down and “let go” of work and the go go go mindset for me..I am really trying to work on just being in the moment. I don’t know about you all but living in the moment” is not that easy for this mama. So I practice daily. I just wanted to write a little about this today because I am thinking about it RIGHT NOW…Do you try to live in the moment? Is it hard for you? What comes up for you when you try to live in the moment??Something to ponder….Have a wonderful weekend and remember to stop and smell the roses, get out in nature and be grateful. Here is a pic of my sweet girl that helps me stay grounded and remember that I have a whole lot to be grateful for..  Also, here is a little recipe to share and make with your family (or yourself..) BE Well, Amy

Baked Oatmeal Bites
3 mashed bananas
1 cup of almond milk
2 organic eggs
1-tablespoon baking powder
3 cups organic rolled oats
1-teaspoon vanilla extract
½ cup currants
½ cup dried cranberries
½ cup organic shredded coconut
1-teaspoon cinnamon
Preheat oven to 375. Mix all ingredients together. Spray muffin man with non-stick spray (or use little liners). I used mini muffin pans. Made 36 mini muffins. You can also use a regular muffin pan and you will get 15 muffins. Bake 15-20 mins (for mini-muffins) 20-30 mins for regular muffin pan. Check muffins around 15 minutes, you will see the edges get brown and they will be firm to touch when there ready.
These baked oatmeal bites came out good but a little bland. I only sweetened with banana, dried fruit and vanilla extract. If you wish to have a sweeter flavor you can add one the following:
¼ cup honey
¼ cup rice syrup
¼ cup maple syrup
Use vanilla non-dairy milk instead of unsweetened
Add some cut up dark chocolate
These treats have protein and fiber in every tasty bite. Enjoy!

Healthy Fats

Hi friends- Hope you are are great..what nice weather are having!! Love it! I wanted to make sure that you all are eating enough omega 3s and healthy fats…Its so important to make sure we are getting out omega 3s every day…Omega 3s have a lot of health benefits. One of the biggest benefits in helping reduce inflammation. Some ways to get omega 3s in your diet:
take a supplement-I love nordic naturals (great way to get the DHA in)
Flax oil (contains ALA omega 3 may convert to DHA in body over time)
Hemp oil
Chia Seeds- 3 tablespoons a day is all ya need to get the daily dose of omega 3s (ALA not DHA)
If you want to make sure you are getting DHA you need to get it from algae or fish. You can sometimes get DHA from sea veggies.
Other great oils to get the fats in your daily diet: coconut oil and olive oil..Coconut oil is great in hot cereal (put a teaspoon right in there and stir it up and enjoy) make a dressing out of olive oil or put it on top of any foods you consume to get all the nourishing benefits of this low heat oil…

Whenever I am feeling dry in the scalp and skin I know I need more fats and oils…It’s good to have these healthy fats in your diet and it is very easy to forget to implement them into your meals and snacks. Have a great rest of your day!!

May is already here tomorrow and I am offering 2 people to get 1/2 off their first nutrition session with me and if they refer a friend the friend will get 20.00 of their first visit..this is a great deal…email me if your interested…amyhudgens@att.net  
Be well, Amy

Hi there!!!

Sorry I have not blogged in a while..We have been so busy and just got back from Disneyland last night. What a fun trip. Nylah enjoyed it so much (so did mommy and daddy). It was so great to see Nylah light up and smile the whole time..She woke up this morning and said “I am ready to go to disneyland now” She had her little backpack all ready to go and Dumbo in her hand. So Sweet! I am a little tired of eating in restaurants while traveling so I am going to be doing a light cleanse starting sunday for a week or so. I will be cutting out gluten, sugar, and any BAD stuff..Mike said he will also cleanse a bit with me as long as he can still have his coffee…hahah! How do you cleanse when you feel like its time to let your body rest and renew? I will be posting some recipes soon! I just wanted to connect with all of you today! Be Well, Amy


The weather is so amazing right now I am just loving it!!! It’s Spring weather today for sure….When the sun is out and I can hear the birds talking I just feel so fresh and happy! Nylah loves nice weather and to be outside. She gets to see big turkeys every day at school and she loves to talk to them and the birdies when I drop her off… It’s So special! Here is a little green smoothie recipe for you to enjoy…This smoothie is nourishing and very mineral dense…Enjoy! BE Well, Amy

Best to have a powerful blender but any may work (may need to blend up small amounts at a time)

Green Smoothie
handful of kale
handful of baby spinach
8 oz (more if wanting thinner smoothie) of coconut water (or non-dairy milk)
1/2 a ripe organic pear
handful of berries (any type you want)
1/4 banana
Blend up and enjoy! it will taste so fresh!

You can add protein powder, chia seeds, nut butter or anything your heart desires….
As always, let me know if you would like to schedule a consultation with me. I offer a sliding scale if needed. Email me at amyhudgens@att.net

I would love to hear from my readers on blog entries that you are interested in reading about..i would love to be able to help support everyones wellness goals….Thanks Amy

Load up on veggies

Hi Friends- This weird weather pattern has a lot of kiddos and parents sick with a cold right now…Make sure to eat lots of whole foods and veggies. The liver needs attention now that its spring so give the liver some love love…Eat some artichokes and drink the juice (little bit at a time…) Eat lots of cilantro, spinach, kale, etc and make sure to eat a handful of greens with all meals during your day..This will help the body feel good, clean and you may feel way more energy! It is super important to nourish your body with good healthy foods…Here is a little recipe for you..Happy Saturday

Green Goodness
Handful of cilantro
Handful of spinich
1 cup of cooked grain (quinoa, brown rice etc)
some pumpkin seeds
handful of chopped tomatoes
some olive oil, salt and pepper
Can add a little goat cheese if eating dairy

This is a perfect little meal that is full of minerals and greens. Quinoa has a good amount of protein and is a Gluten Free grain…Enjoy….Be Well, Amy

Chili baby

Hi friends- sorry I have been a little late in posting but I have been one busy bee….Life is busy isn’t it.??.This weather is so crazy…Warm, cold, rain then rain….Anyways, I thought I would give you a simple chili recipe I make all the time since I am loving comfort foods right now..We are in between seasons and the weather is unpredictable..So I say “eat what feels right” I will be getting more recipes out to ya soon and posting about what is happening around here asap….Be Well, Amy

Amy’s Turkey Chili
2 pounds ground turkey (or ground chicken, or beef)-feeds 4 people
1-2 cans kidney beans (or any kind of beans you like)
1 can stewed tomatoes
1 tsp of cumin
1 tsp of turmeric
1 tsp of nutmeg
1 tbls of cinnamon
½ cup water
Place 2 pounds ground turkey in large Dutch oven. Cook until done (salt and pepper the turkey when cooking to give it flavor).
Add in beans, stewed tomatoes and spices
Let cook on low heat for a few hours (if you’re in a rush..just make sure the ground turkey is fully cooked and add in the rest of the ingriedents..Cook all together for ½ hour and serve)

Our Liver needs Love

HI friends…I am teaching a cleansing seminar tonight and I am so excited. I thought I would share a recipe with you. This salad is great for the liver! Spring is the perfect time to do a little cleanse..If you need any support or have any questions please email me amyhudgens@att.net…Be Well, Amy

Liver Love Love Salad
Salad Mix or any lettuce you choose
A handful of pea shoots
A handful of sprouts or sprouted seeds
Some shredded beets/carrots
Shredded cabbage
A handful of pumpkin seeds
Lemon/Olive oil dressing
Juice a whole lemon in a small bowl
2-3 tablespoons of olive oil (more if you want less acidic taste)
½ teaspoon of fresh rosemary (can use dried)
½ teaspoon of fresh thyme (can use dried)

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