1. LIVER

2. SARDINES

3. FORTIFIED DAIRY

4. COD LIVER OIL

5. BUTTER

6. EGGS

7. PORK

8. MUSHROOMS

9. FISH

   *daily sunlight exposure is best source

1. BRAIN

This is where digestion begins. With the thought, sight, & smell of food, your brain tells the other organs to turn on digestive processes.

Mindless or distracted eating means that your body does not recognize it is being fed, impacting every subsequent step.

WHY SOAK AND SPROUT?

Soaking and sprouting makes dormant, hard-to-digest grains, seeds, lentils, beans, and nuts more digestible and nutrient-dense.

The process "awakens" the living seed, breaks down anti-nutrients, and activates beneficial enzymes.

WHY SOAK + SPROUT?

Soaking and sprouting makes dormant, hard-to-digest grains, seeds, lentils, beans, and nuts more digestible and nutrient-dense.

The process "awakens" the living seed, breaks down anti-nutrients, and activates beneficial enzymes.

Should I eat (safety, sources, and a rating)

MSG

(monosodium glutamate)

artificial coloring

(Red 3, Red 40, Yellow 5, Yellow 6, Blue 1, etc)

sodium nitrite

gums

(guar, xanthan, gellan, tara, carob, etc)

high fructose

corn syrup

artif. sweeteners

(sucralose, aspertame, saccharin, acesulfame)

sugar alcohols

(xylitol, erythritol, sorbitol, anything that ends in -itol)

carrageenan

sodium benzoate

hydrogenated oils

(aka trans fat)

processed oils

(canola, corn, soy, vegetable, etc)

yeast extract

lecithin

food starch

(cornstarch, maltodextrin, corn syrup solids, etc)

citric acid

Is the Dirty Dozen reliable?

Is the EWG biased?

Are pesticides bad?

What does it mean to be a scientific nutritionist?

What is the precautionary principle?

Are scientists and regulators evil?

Are organic farmers more responsible?

Is organic farming more sustainable?

Is organic produce more nutritious?

What are the benefits of eating local produce?

What are the benefits of eating seasonally?

What are the benefits of dietary diversity?

The HPA axis is the communication network between the Hypothalamus, Pituitary gland, and Adrenal glands.

It is the body's primary system for recognizing and responding to stress.

Whenever the brain recognizes stress, it triggers a hormone cascade to alert the rest of the body.

This results in a release of cortisol (aka "stress hormone"), which tells the body to react AND turns off the signals from the brain.

1. CABBAGE

2. PARSELY

3. CILANTRO

4. GREEN TEA

5. BLACK TEA

6. DANDELION TEA

7. GARLIC

8. ONION

9. CITRUS

10. ROSEMARY

11. CAULIFLOWER

12. BROCOLLI

13. BRUSSELS SPROUTS

14. FISH

Some people (usually of northern European descent) have developed a genetic mutation that causes their bodies to continue producing lactase, allowing them to consume dairy without symptoms.

However, it is typical for adults to experience gas, bloating, stomach cramps, gut sounds, and diarrhea after consuming high-lactose dairy.

In short, lactose malabsorption is normal.

1. EXTRA VIRGIN OLIVE OIL

2. LEAFY GREENS

3. MUSHROOMS

4. RICE + POTATOES (cooked + cooled)

5. ARTICHOKES

6. BANANAS + PLANTAINS

7. APPLES

8. CHICORY ROOT

9. GARLIC + ONIONS

10. CRUCIfEROUS VEGGIES

WHY WOULD SOMEONE AVOID GLUTEN?

Because of the glue-like structure of gluten, it is difficult for many people to digest.

It can cause the gut membrane to become more permeable, or "leaky".

This can lead to inflammation, immune reactions, and adverse symptoms in your gut, brain, joints, and skin.

Supplements for Estrogen Balance:

support liver health:

milk thistle

promote progesterone production:

vitex/chasteberry

balance gut estrobolome:

calcium-D-glucarate

upregulate hormone detox pathways:

indole-3-carbinol/DIM

Eating on-the-go can be a challenge, especially if you are seeking whole foods, following a specific diet, or navigating dietary restrictions.

Here are some tips and tricks for how to honor your body while traveling.

Remember that you don't have to be "perfect"—food is meant to be enjoyed!

If you see mold growing around the top, the cabbage was not completely submerged (you can skim off green/gray mold, but if it is pink/black, smelly, or slimy, discard the kraut).

1. ASPARAGUS

2. KALE

3. BRUSSELS SPROUTS

4. PARSLEY

5. CABBAGE

6. SCALLIONS

7. OKRA

8. EGGS

9. KIWI

10. BROCCOLI

Use this FREE Canva brand board template to curate your own brand aesthetic!

I like to keep my branding consistent, recognizable, yet updated.

When I feel like my content is not exciting to me anymore, it is probably not engaging for my audience either.

I like to keep my brand aesthetic, colors, and fonts updated to capture the design elements that I am currently drawn to.

Whether it is a complete rebranding or a subtle shift, the process of rebranding can give you a renewed energy for sharing, promoting, and growing your business.

How much water should you drink?

listen to your body and let your thirst guide your intake

Omega fatty acids (FA) are essential polyunsaturated fats that play an important role in the body's inflammatory response.

Depending on their chemical structure, they are classified as omega-3s or omega-6s:

+ Omega-3s "turn off inflammation" and are

found in fatty fish + seafood.

+ Omega-6s "turn on inflammation" and are

found in seeds + oils.

Both are necessary, but balance is crucial so that the inflammatory response can be turned on when needed AND off when not needed.

1. OLIVES (and oil)

2. SARDINES

3. NUTS (and butters)

4. AVOCADO (and oil)

5. SALMON

6. SEEDS

7. GRASS-FED BUTTER + GHEE

8. COCONUT (and oil)

9. EGG YOLKS

LENTILS

GOAT MILK

LETTUCE

HONEY

CAULIFLOWER

SPROUTS

SPINACH

MUSHROOMS

KALE

PARSLEY

TURNIP

GREEN BEANS

ASPARAGUS

RADISH

BEANS

DRIED

FRUIT

ONION

BROCCOLI

PEAS

CELERY

CABBAGE

MICROGREENS

GINGER

HOT

PEPPER

MUSTARD