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Simply Nourished Nutrition

Growing Simple Habits for Sustainable Health

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The Kitchen

vegetables

  • artichokes
  • Brussels sprouts
  • celery root
  • collards
  • dandelion
  • kimchi
  • mushrooms
  • nettles
  • purple cabbage
  • radish
  • sea vegetables

spices

  • bee pollen
  • bitters
  • cinnamon
  • ginger
  • turmeric

nuts + seeds

  • cacao
  • flax seed
  • milk thistle
  • sesame seeds

fruits

  • lemons
  • pomegranate

drinks

  • cocktails

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Daily Inspiration

ugh, headaches. they're the worst, aren't they? • they have many possible causes, but here are a few [and how you can attempt to address them]. • reason #1: blood sugar variability - pair meals with cinnamon and bring in berberine If needed - notice if they happen after a higher carb meal - consider checking blood sugar [grab a glucometer] • reason #2: poor hydration - add minerals to water - hydrate consistently • reason #3: low bile output - pair meals with bitters - pair meals with digestive enzymes that have ox • reason #4: dysbiosis - consider 2 weeks of oil of oregano
do you have travel plans this summer? • here do you have travel plans this summer? • here are my top travel tips to stay on track while exploring new places! 👇 1. try to stick to an 8-10 hour food window so that there is less time having to seek out foods and less time riding the blood sugar roller coaster if the only breakfast-y foods are higher in sugar 2. bring minerals // electrolytes to add to water - those adrenals of your lap up every ounce of the therapy and you'll feel much more hydrated throughout the day. 3. pair meals that are offered with packed protein - I find when I'm traveling it's all about the carbs - and I certainly don't demonize carbs but they don't make for an energized or sane day in isolation 4. travel with magnesium. 5. consider sipping on tulsi tea throughout the day and take ashwagandha 2-3 x to offset the stress and support sleep. • more where this came from! do these ideas feel palatable? • where is your next trip to?
what's one of the best ways to utilize sunday to s what's one of the best ways to utilize sunday to set yourself up for success? • sleep! • sleep plays such a crucial role in our health that we cannot afford to let it take a back seat. • check out the link in my bio for my top sleep tips to help you feel well rested all week long!
one of the questions I get asked the most is wheth one of the questions I get asked the most is whether or not to take supplements, and which ones TO take. • just like food, it’s important to consider sourcing when you purchase anything you are going to ingest. • be sure to find a company that is reputable with 3rd party testing for potency and purity. • while I don’t recommend supplementation to just anyone, these 5 supplements are the ones I recommend most frequently to fill in nutritional gaps that I find to be most prevalent: fish oil, probiotics, b complex, adaptogens, vitamin D. • for why and more information, check out the link in my bio!
what the heck are BCAAs? • clinically, they ar what the heck are BCAAs? • clinically, they are amino acids [leucine, isoleucine, and valine] that have a synergistic effect in fueling and building muscle, supporting the immune system + intestinal health, and facilitating maintenance of the body's antioxidant stores. • in a more adorable, every day language nutshell, BCAAs support : - maintenance of lean muscle tissue - exercise endurance - recovery from t.o.u.g.h. workouts - reduction in post-exercise muscle soreness • when to use them: - when you're eating 4 proteins a day [all to include 15-2g] and you're still feeling like you're just SORE and tire after hard workouts • how long to use them: - for up to 3 months at a time • favorite brand? -[with no affiliation] I love Designs for Health or PURE • and there you have it! BCAAs for the win!
when you run your thyroid panel, there is so much when you run your thyroid panel, there is so much more to consider and dive into than just TSH. here are a few helpful tips on what to check out!
movement is a cornerstone of the holistic equation movement is a cornerstone of the holistic equation to feeling your best. • there’s no greater feeling than finding a favorite mode to get physical, but knowing what to eat before or after can be critical— and very confusing! • utilize carbs to replenish muscle glycogen used during the workout, and protein to prevent muscle breakdown and stimulate muscle synthesis. • an example of a great post workout snack? berries + collagen powder + DF yogurt + chia seeds [aka a recovery parfait]!
I never need more energy or stamina... said no one I never need more energy or stamina... said no one ever! •  so when you DO need a bit of energy boost... consider this adorable mushroom: cordyceps! • research continues to reiterate its capacity to boost oxygen flow and ATP production, making it fantastic for supporting sports performance and healthy libido. • geek out on the research linked in bio. •  then go ahead and pop it in your smoothies, baked goods + more! •  over in the Table I have everyone baking it into magic cocoa [cordyceps] muffins for a medicinal breakfast ! ! !
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