Candida… What is it?

What is Candida? Candida refers to an overgrowth of yeast in the gut, in other words, Candida is a yeast infection. While Candida albicans is commonly found in the gut, an overgrowth of the fungal yeast can cause serious problems.

There are tons of bacteria that live in the gut. These bacteria help us digest food, signal our brains to tell us when we are full and satisfied, affect our mood by helping produce hormones and neurotransmitters, and help us repair tissues that have been damaged, just to name a few healthy benefits. However, when there is an overgrowth of yeast, our good bacteria aren’t able to carry out their helpful duties, and our health declines.

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When our gut is in a state of imbalance, food allergies and sensitivities, weight gain, bloating, fatigue, diabetes, skin rashes and irritations, depression and anxiety, in addition to many other serious health conditions can result.  What’s worse is if we don’t have a healthy immune system, this yeast infection can spread to and wreak havoc on other areas of the body.

What can cause Candida? A Candida yeast infection may result from a list of numerous causes including an unhealthy diet, the use of antibiotics, oral contraceptives (birth control pills), steroids, and even from a weakened immune system or cancer! Signs and symptoms of Candida include brain fog, chronic fatigue, sugar cravings, joint pain, intestinal issues such as constipation, diarrhea, bloating, burping, and stomach cramping, as well as signs of hormone imbalance such as difficulty losing weight, mood swings, PMS, low sex drive, UTI’s, and migraines. Though Candida can be caused by a number of different factors, it can be treated and the yeast infection may be eliminated with the help of a trained healthcare professional.  If you believe you might be suffering from Candida, call Nourishing Ways Center to get started on your journey to better health today!

It is important to keep the bacteria in our gut balanced, so our good bacteria can perform their tasks and keep us in good health. After all, a happy gut is a healthy gut, and a healthy gut makes a happy person.


Take care!

Samantha Daily RDN


‘Tis the season

‘Tis the season for family, traditions, friends, gatherings, and celebration! For most, this time of year is filled with holiday treats, drinks, and more food, making weight loss efforts harder to stick with (more than they already are). This year, you can make holiday baking a little healthier by swapping out some ingredients for better, healthier ones without skimping on flavor! Here are a few baking swaps you can try this season from! Share the health!

holiday baking substitutes


We’d love to know how your holiday baking swaps turned out, be sure to share your “swapped” holiday recipes! Happy holiday baking!

Samantha Daily

Sleep 101- Catching Zzz’s

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Sleep is so important, not just to feel rested and refreshed but your body needs that time to repair and regenerate so that you can function at your best.  In fact, not getting enough zzz’s on a regular basis can do a number to your body, including increasing your risk for diabetes, heart disease, and high blood pressure, to name a few.

That’s not all! In addition to increasing your risk for numerous horrible health conditions, a lack of sleep can leave your body craving energy to keep going, resulting in sugar and food cravings which may lead to weight gain. A lack of adequate sleep can also alter hormone balance, which can lead to unpleasant mood swings, more sugar and food cravings, and can make it very difficult to lose weight.

There are many different factors that may influence the quality of sleep, such as stress, illness, medications, kids, pets, a significant other, and even gut health! You see, our gut houses tons of bacteria, and some of these bacteria help us digest our food, tell us when we are full, boost our mood and energy, and even keep us healthy.  When our bacterial balance is off, and bad bacteria predominate, our hormones, sleep, and well-being all suffer.

Image result for insomnia food cravings

While you may not be able to control all factors (like kids!) from interrupting your sleep cycle, you can take steps to improving the quality and duration of your sleep by reducing stress and eating a healthful diet.

Other helpful tips for improving your sleep and overall health, include:

  • Try to get 7-8 hours of uninterrupted sleep every night
  • Avoid caffeine after 3 pm
  • Minimize TV, phone, electronic time 1 hour before going  to bed
  • Maintain a consistent bedtime, between 10-11pm is ideal
  • Keep your bedroom cool, below 68°F, to promote sleep and production of melatonin naturally

Still interested in learning more about improving your sleep? Call Nourishing Ways Center to speak with us about how we can help you beat the bedtime blues!

Samantha Daily RD

Butternut Squash Quinoa Casserole

Vegetarian, Gluten free
∙ Serves 8
  • 1 Avocado
  • 1 15 oz can Black beans
  • 6 cups Butternut squash
  • 2 cups Corn
  • 1 Lime
  • 1 Tomato
  • 1 Salsa or hot sauce
Pasta & Grains
  • 1 cup Quinoa
Baking & Spices
  • 1 Salt and pepper
Oils & Vinegars
  • 2 tbsp Olive oil
Nuts & Seeds
  • 1 tbsp Cumin
  • 2 cups Cheddar cheese

Cashew Beef Thai Stir Fry

  1. Chop up all your veggies ahead of time to make life easier! We minced up the garlic and cut the ginger into matchsticks. We sliced the carrots and jalapeno while leaving the red onion and zucchini pretty chunky.
  2. Warm up a tablespoon of toasted sesame seed oil in a wok on medium heat and let your garlic, onion, ginger and carrots cook until fragrant. Keep an eye on the garlic- lower that heat if it starts browning too fast.
  3. Then add in your zucchini and jalapeno as well as your seasonings. Toss everything to combine and set aside in a plate.
  4. Slice your cut of beef pretty thin while you warm up another tablespoon of toasted sesame seed oil. Brown your beef slices on both sides. Work in 2 or 3 batches if you need to. Season both sides with salt, pepper, red pepper flakes and Chinese 5 spice.
  5. Add your veggies back in to your browned beef and toss. Pour in 1/4 cup of beef broth (or any broth you have, water works too!) as well as 1/4 cup of coconut milk. If you don’t have coconut milk, add 2 tablespoons of heavy cream or omit entirely.
  6. Add in your cashews (we used roasted cashews for the best pop of flavor) and let this cook uncovered for about 8 minutes.
  7. Lastly, add your fresh basil and stir to combine. Cook for another 5 minutes and serve.
  8. Garnish with green onion and enjoy!