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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

a little gift for you

It’s peak zucchini season again!

An indulgent twist on a summer staple, my chocolate chip zucchini muffins combine dreamy dark chocolate, zesty sea salt, and an entire zucchini.

Let me know where I can send you a copy of the recipe. My treat!

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Daily Inspiration

as the days get shorter it becomes even more impor as the days get shorter it becomes even more important for both our sleep and our metabolism to keep our food window nice and consistent • instead of jumping flippantly into the world of intermittent fasting, consider simply opening your food window up at the same time daily and closing it 2-3 hours before bed daily • in the winter consider aiming for a 10 hour food window, emulating the shorter days at hand
why do I feel like a "tootie monkey" when I eat ne why do I feel like a "tootie monkey" when I eat new foods, fibrous foods, or sometimes too much food? • when you eat new foods [esp. with lots of fiber] and you feel gassy, you are not necessarily intolerant! • instead, you are feeding species of bacteria in your gut you may not have fed in a while • feeling gassy is an indication these tiny but mighty bacteria need some more exposure to those foods // fibers • simply sip on some fennel tea and take some activated charcoal to target immediate response and commit to re-exposing your gut to the same fibers again in smaller quantities • re-expose again and again, building tolerance to higher quantities and before you know it your tolerance to more fibers will increase and you can wave goodbye to being a tootie monkey 🐒 🌬
well, hi december! you sure snuck up on us. • well, hi december! you sure snuck up on us. • denver [where I live] is famous for its beautiful weather but I am admittedly looking forward to the snow and cold that this month brings... • ... because, among other reasons, one of my favorite wellness experts @hubermanlab has been sharing a lot lately about ""cold exposure" and its benefits for our bodies! • "deliberate cold exposure increases brown fat thermogenesis which 1) makes you more comfortable in cold environments 2) increases core metabolism." -@hubermanlab • some approachable ways I practice and teach this include: - allowing myself to get cold when I go for walks in the winter - ice bathing on the weekends - turning the shower to cold for 30 second intervals • ready to take a deep dive? try one on for size!
it's easier than ever to lean harder and harder on it's easier than ever to lean harder and harder on coffee for motivation and focus in your work day [or as a busy mama] • but there happen to be a compilation of foods rich in the amino acid: tyrosine which is a precursor to dopamine • and guess what? dopamine is a "pot of gold" when it comes to motivation + focus + DRIVE • weaving in more beans in your meal plan, eggs anytime of day and a variety of nuts and seeds is going to lay a more solid foundation than caffeine enabling that cup o' matcha [or ☕️ ] be cherry on top.
I love a good turkey + cranberry sandwich as much I love a good turkey + cranberry sandwich as much as the next girl, but if you're looking for another fun and nourishing option for thanksgiving leftovers, check out my latest recipe on the blog: a GORGEOUS harvest salad! • continue to set yourself up for success by surprising, delighting, and nourishing yourself in exciting ways. enjoy! #linkinbio
I’m a dopamine addict. There. I said it. • I I’m a dopamine addict. There. I said it. • If I have 2 seconds of time on my hands, I take a quick peek at my phone to see if there’s anything I can do even just briefly [as if 2 seconds would enable me do anything worthwhile]. • Riding the tailwinds of my last reflective post on the topic of margin, I’ve been musing lately on how this deep addiction I feel to “quick hits” of dopamine via [even perceived] productivity is infringing on my attention span. • Whether your dopamine hit d’jour comes from efficiency, screen time, sugar or ________ [fill in the blank], I do have some tactics aimed at noticing this addiction to dopamine and targeting it in a self-compassionate way. • Check them out at the link in my bio!
grace and learning through enjoying “extra” • Iet every meal [yes even the larger more abundant ones] be a teacher to yourself on how different foods feel like for you, what you react to, etc. and give yourself and your body grace and the opportunity to recalibrate. • happy thanksgiving! I hope yours was wonderful.
did anyone else feel like they rolled away from th did anyone else feel like they rolled away from the table after thanksgiving dinner yesterday? • a full, bloated, lethargic feeling lasting through this morning in a sort of "turkey day hangover" phenomena? • after a moment of indulgence, what your body needs most is nourishment and its needs met to recalibrate after a little bit of extra–NOT guilt. • focus on bringing in a few different teas this week to improve functional hydration, and include a couple of different colored teas (red, black, white, green) to provide phytochemicals for your body that it needs to cleanse and protect itself. • let's rewrite the post-thanksgiving script together by celebrating, nourishing, and empowering our bodies instead of restricting, "undoing", or punishing. you got this!
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