Tag: gut- brain connection

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🧡 Nourishing Little Bodies:

A Kid-Friendly Smoothie That Glows from the Inside Out

In the world of holistic recovery and bio-individual nutrition, few nutrients shine as brightly as vitamin A. It’s essential for vision, immune resilience, skin health, and emotional regulation—especially in growing children.

As an informed integrative nutrition coach and functional nutrition consultant, I love transforming nutrient-dense ingredients into joyful, accessible experiences. Today, I’m sharing a smoothie recipe that’s not only rich in vitamin A—it’s creamy, colorful, and kid-approved.

🌟 Why Vitamin A Matters for Kids

Vitamin A comes in two forms:

  • Retinol (from animal sources like liver and eggs)
  • Beta-carotene (from plant sources like carrots and sweet potatoes)

While retinol is more bioavailable, beta-carotene can be beautifully absorbed when paired with healthy fats and a happy gut. That’s where this smoothie shines.

🥣 The Golden Glow Smoothie (Kid-Friendly Edition)

Ingredients:

  • ½ cup cooked sweet potato (cooled)
  • ½ cup steamed carrots (cooled)
  • ½ ripe banana
  • ½ cup mango or pineapple
  • ½ avocado
  • ¾ cup oat milk or coconut milk
  • 1 tbsp raw pumpkin seeds (shelled) 🟢
  • Dash of cinnamon or vanilla extract
  • Optional: 1 tsp honey or maple syrup
  • Optional: 1 scoop kid-safe probiotic or collagen
  • Ice cubes or frozen cauliflower for texture

Instructions:
Blend until smooth and creamy. Taste and adjust sweetness or spice. Serve in a fun cup with a silly straw—or freeze into popsicle molds for a sunny-day treat.

🧠 Functional Benefits in Every Sip

Ingredient Benefit Sweet potato & carrot Beta-carotene for immune and vision support Avocado & pumpkin seeds Healthy fats + zinc for absorption and mood Banana & mango Natural sweetness + extra carotenoids Cinnamon & vanilla Gentle on digestion and comforting Optional add-ins Support gut-brain health and emotional resilience

🎉 Tips for Making It Magical

  • Let kids name it—“Sunshine Sipper” or “Glow-Up Potion”
  • Invite them to sprinkle toppings like granola or coconut flakes
  • Use it as a gentle intro to veggie flavors in a safe, sweet format

✨ Coming Soon: Smoothies for Resilience Mini Series

This smoothie is just the beginning. Stay tuned for my upcoming series:

  • 💙 Calm & Cozy Smoothie – magnesium-rich bedtime blend
  • 💚 Dopamine Delight Smoothie – tyrosine and iron for mood support
  • 💜 Microbiome Magic Smoothie – prebiotic and probiotic synergy
  • 🧁 Sensory Sipper – customizable textures for neurodivergent kids

Each recipe will be packed with functional nutrition, emotional support, and playful presentation ideas for families and caregivers.

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🌿 Starting Where You Stand


By Kate – Integrative Nutrition Health Coach & Functional Nutrition Consultant

Why I’m Here

I’m beginning a new journey — one grounded in compassion, biology, and recovery. After years of outreach work and interviewing individuals impacted by addiction, trauma, and loss, I’m stepping into coaching with a clear intention:

To support people whose path has gone off track — whether through addiction, emotional struggle, or life circumstances. I’m here to meet you where you stand and walk with you toward healing.

Coaching That Listens First

Through Kate’s Nutritional Aroma Hub, I offer trauma-informed recovery support with a holistic foundation. My process always starts with listening. From your story, we’ll discover together what tools could help — whether it’s nutritional strategies, breathwork, or nervous system care. You make the journey. I offer direction.

The Gut-Brain Connection

Healing happens from the inside out. I focus on microbiome health because what’s happening in your gut shapes your emotions, your resilience, and your recovery. Together, we work with:

  • Nutritional guidance
  • Nervous system regulation
  • Aromatherapy and breathwork
  • Gut-brain strategies that bring clarity and calm

A Community Writing Project

I’m gathering anonymous interviews for a series called:


“Healing Starts Wherever You Stand” — exploring real stories of addiction and resilience in Rochester. If you’d like to share your experience, it may help someone begin their own healing process.

Work With Me

This coaching journey is just beginning. If you’re seeking support — or know someone who is — I offer heart-led guidance informed by science, compassion, and lived insight.

📩 Contact: kateberj@gmail.com
🌐 Blog + Resources Coming Soon

Healing doesn’t need perfection. It needs a beginning. And a place to stand.