Sibo Recipes


Recently, I was diagnosed with  SIBO (Small Intestine Bacteria Overload), which is common in many GI diagnoses of colitis, IBS and chrones. I have begun to follow a SIBO diet, which is similar to paleo though a bit stricter, to alleviate and hopefully treat some of my symptoms. In short the diet allows, meat/fish/poultry, eggs, some beans, non-starchy vegetables, ripe fruit, nuts/seeds, honey and saccharine. Click here for more information on SIBO and SIBO diet.

 I have found several recipes in the past few weeks that both my family and I have enjoyed! Stay tuned for more recipes...

Contact if you have any questions.












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Fear of Judgement

Recently, Wellness Connect had New York Times best selling author Laura Munson come and run a one-day workshop. It made me think about a writing I once did.


I am afraid. I am afraid to write. I am afraid to expose myself to the judgment and criticism. Society is really hard on us and women are really hard on each other. I am afraid I'm not good enough.

Where does fear come from? Where does it breed? How does it grow and how do we stop it?  

Having four children I want to help guide them to be confident individuals. We can only control so much.

My son George was born fearless. He was a risk taker the minute he was born. A firecracker, he ran before he walked and he barely crawled. We nicknamed him “Thud” because every morning he jumped out of his crib with a THUD and arrived by our bed with a very loud greeting "It’s time to wake up!"

He could undo his car seat which always led to interesting car rides. Fast and furious and fearless, I thought, until one day when he was 4. He was going to a Red Sox game with my sister and it was really cold outside. George had spent the entire year in a fleece frog costume - I mean hot summer days sweltering in his favorite frog costume fearless and fixated. So on this cold fall evening I insisted he wear his coat over his frog costume. He threw a fit... Finally I asked, "Why do you not want to wear the coat?"

Remember, he is in the frog costume with big googley eyes as his hood. He said to me, "Mom, everyone is going to laugh at me because my coat is too puffy."

Nothing about the costume, it was all about the coat. Here was this little boy afraid of nothing except judgment ... Of course I thought, what have we done as parents to make him feel this way? Nothing. At four years old he had already decided he just wanted to fit in. The fear of not fitting in was scarier to him then going off a jump skiing, riding a 2 wheeler and falling or learning to surf. To this day that's my boy, fearless yet so afraid of what others will think. I try to instill in him there’s no need to fit in and the benefits of standing out.

It's hard because we always want to fix it for our kids but all we can really do is love and support them. This is his journey, not mine and he needs to decide when he will no longer worry if his coat is too puffy.

It took me 45 years and I am finally wearing the puffy coat proudly.  Recently I was talking to a friend about my fear of sharing my writing. I was so proud of myself for being vulnerable and admitting my fear that I missed something else that she pointed out to me: self acceptance. I was so proud that I had gotten over everyone else accepting me when she pointed out I wasn't embracing myself. She actually called me a perfectionist, which made me almost fall off my chair and become a bit defensive. Then I took a moment and listened. Shit, she was right –I didn’t want to take a risk for fear of failure. Here I was a perfectionist when all I preach is authenticity and vulnerability. I didn't want to be a perfectionist because it felt like a dirty word in my book. No one is perfect, which is something I tell my kids all the time yet I was striving for it.

She said "Remember Charlotte, your good is great." So I am putting on my coat, one arm at a time, proud to be me.

As George's mother I know his good is great, he needs to believe it too.

Where did the lazy days of Summer go?

Honestly summer takes a lot of patience and mostly practice. I like order and I thrive on efficiency.  This summer has been anything but orderly having four kids home with very little scheduled and trying to run my own business. As you can imagine I like schedule. So I practiced and tried to breath when the sink was full of dishes and wet towels strewn on the floor. I tried to take chaos and make it feel busy. I tried to remind myself that some day I would in fact miss the mess.

Wellness Connect headquarters was in my kitchen. My 20 year-old niece interned with four boisterous children arguing and cooking around her and 2 mischievous puppies demanding attention. As we sat down to work, I would often interrupt to say, “Oh god do you smell the cat pee,” or would jump up to find the puppies’ head in the cat litter. The humor and frustration of real, raw motherhood. The balance of raising children and pets while working during the summer.

I stressed about how I was going to have my thoughtful, sweet niece intern. I actually sweated over it thinking how the hell am I going to offer her anything? I have to teach her something but I have four children looming demanding rides, doing head stands on the couch, “hey mom look at this!”, laughing, making lunch right in my work-space, the hub of the house “our kitchen.” Recently, I said to Emily it’s like we are at Google as my seven year old insisted we play spoons with her so she could practice keeping her composure when she lost. It was a front row seat to the reality television show of my life, unedited.

 Emily showed ease and grace as she flowed throw my chaos.  I am grateful for Emily for many things that are obvious. She helped me immensely with my website, mailchimp, social media and really anything tech related but mostly I have gratitude for her ability to BE still in the chaos and not rise.

 I hope at the end of the day she learned something about my business but mostly I think she learned more about life. Truthfully I think I gained more from her quiet presence. The universe brings you what you need. We often assume in our society that the elders teach the youth but I think we have it wrong often many of my most valuable lessons are from the young. My niece has taught me so much this summer. We began the summer as employer:employee, aunt:niece,  adult:young adult. We have closed the summer as two individuals that have shared an experience. For me the days I have spent talking, traveling and learning from Emily have added value to my business and helped me grow as a person. Sometimes the smallest moments in our lives are overlooked right in our own kitchens. It’s ok not to have scheduled regattas and tennis matches.  This summer I have learned to flow and not push, to stop and play backgammon, bake blueberry cake and jump in the waves with my kids.

 I feel blessed to have had Emily. The end of summer brings a feeling of sadness for me. My inner child is reminded of returning to school wanting to hold onto to the lazy days of summer. The mother in me wanting to cry, feeling the conflict of emotions, preparing to have an empty, quiet house feels like the order I crave but the stillness makes me feel lonely. Transition is hard but when we are still and aware in our “own kitchen” we can see what we have right before us is a gift: the gift of family, of being together and not doing too much: the gift that each summer brings.




Summer Simplicity

The gift of the leftover is you feel good.  The less we waste the better we feel or at least I do. I am planning a week of meals where you will be able to reuse your items. My goal is not to recreate gourmet, complicated dinners but actually to stick to the theme of SIMPLICITY. Let’s stop trying to complicate our lives, let’s simplify.

Each Sunday I do my grocery shopping for the week. It helps me to feel organized and prepared for the upcoming week. I plan at least 5 dinners with always the idea of leftovers in mind. I can’t stand wasting. I love finding creative ways to use my leftover food. I look at the grocery store as a rectangle, trying to only go to the outer edges. I begin in the fruits and veggies section. I skim lightly though the dairy section, selecting only raw cheeses and pasture raised eggs. I may grab some whole milk yogurt  (Seven stars or a good quality Greek plain) and butter (organic valley or kerrigold). Next I hit up the fish and grass fed beef. Notice I have skipped the entire center of the “typical” grocery store where many processed items sit. I circle through and get my staples, olive oil, coconut oil, nuts, rice, quality dark chocolate, rice crackers, tea, peanut butter or almond butter etc.

So let’s have fun. Click  below to see the 5 recipes for the “week.” Each day I will post on social media how I used the leftovers. No need to buy lunch.  Remember SIMPLICITY for the summer. Take your simple dinner and create a wonderful lunch the next day.


 Day 1: Prosciutto-Mint Shrimp, basmati rice, spicy corn avocado salad

Day 2: Fish tacos with coleslaw, tomatoes and guac

Day 3: Ginger soy steak, grilled asparagus, potato salad

Day 4: Grilled lemon chicken, green beans & shallots, watermelon and arugula salad

Day 5: Turkey burger, kale salad, quinoa salad

**Here is a green salad you can add to any meal! (Dressing recipe included) 

Here is a list of items I like to stock my fridge with when I don't have time to plan

Charlotte's Story

Looking back, I now believe that Wellness Connect evolved after I had children. I did everything a good mother should: I went to the doctor for shots and when my kids were sick, I gave them medicine. When my oldest was seven, two incidents happened that became my epiphany changing the way I thought and how I would handle future health issues in my family. I started listening to my intuition and learned to advocate for my family.  Before I approached doctors as if what they said was always right and didn’t question authority. It never hurts to ask questions, even if it's in your own head.

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