to Nutrition Stripped
In my early journey (high school into college) to find a balanced way of living, I used to consume “health” foods that weren’t the best for my body, mind, or spirit. They were heavily processed, quick fixes, and full of ingredients I could barely pronounce. These “health” foods never made me feel well physically, and I felt like I didn’t look my best. Instead I had horrible migraines, stomach issues, low energy, slow recovery from my workouts, dull skin, breakouts, and dry hair. I wasn’t feeling my best, radiant, or balanced. This trickled into feeling off balance in other areas of my life as well, ranging everywhere from managing stress, sleep and work, my relationships, everything!
I envisioned what feeling balanced was and went cold-turkey making changes in my lifestyle starting. I started by cutting out processed food, refined sugars, dairy, and gluten, and I began eating whole foods that I knew were nourishing and energizing. Within days of replacing foods I was sensitive to (dairy and gluten) and changing my lifestyle, I noticed a radical shift in my health and wellbeing. I felt balanced, my digestion improved, my hair grew longer and stronger, and acne breakouts started to clear. I had immense energy, my athletic performance increased, and best of all, no migraines. Over the years, I’ve continued to learn my body, how it changes, and what it needs daily to feel balanced and amazing.
I believe that food has an impact on our lives in so many beautiful ways, ranging from a cellular nourishment level all the way to emotional, physical, and social wellbeing. My mission is to strip away the confusion about how to live your healthiest life, give you ways to enjoy simple and delicious food, and empower you with the tools you need to feel and look your best. The field of nutrition is shifting and ever-changing. My ideas, thoughts, and practices will reflect this and continually change as I grow as a nutrition expert and learn new research.
Whatever level of support you need, whether that’s recipes and advice from the NS Blog, one-on-one coaching, or the support from the NS Society, my goal is for you to find a balanced wellbeing here on Nutrition Stripped.
"Oh, this is what amazing feels like? My mission is to help you feel it!"Tweet It
If there’s one common thread with my clients, no matter what part of the world they live in, their age, or how different their lifestyles may be, it’s that they commonly say, “I want to feel better, look better, feel more balanced, and have a healthy weight.” If I can guide you to find your inner health, even if you feel like it’s buried in your core or it’s just about to break the surface, I want to help because I get it. That’s why I started Nutrition Stripped, coach clients around the world, and developed a wellness membership called the Society.
I don’t expect my clients to go cold turkey and change their health habits at once unless they’re ready. Instead I’ll meet you where you are in the moment and go with the flow of your lifestyle, needs, and goals and develop a custom plan that fits YOU. I believe in taking a individualistic and holistic approach to coaching, meaning all my recommendations are tailored specifically to your needs. As a Dietitian Nutritionist, I’ll assess your current nutrition/diet, lifestyle, labs, etc. but also take into consideration the bigger picture that often can’t be measured with a number or evidenced-based science – your individual differences and how you feel.
Our wellbeing is impacted by the food we consume, our lifestyles, and it takes continual practice to manifest our healthiest self. Remember, this is a lifestyle, not a quick fix. It can be tough, but I’m continually working to make it easier for you to integrate balanced wellbeing into your life. I don’t say this lightly, but I know what it feels like to feel sluggish, unhealthy, and off balance. I never want to look back, nor do I want you to go through life feeling this way. We got this, so let’s change it starting today!
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"Eating food should be just as enjoyable to your taste buds as it is nourishing to your cells..."Tweet It
Eating healthy doesn’t have to be complicated. Enjoying whole foods in their natural raw state is the definition of simple! NS recipes are delicious, nutrient dense, antioxidant rich, hydrating, anti-inflammatory, and aimed at nourishing your body on a cellular level. I try to make eating whole foods fun yet purposeful and adaptable to all lifestyles (dairy-free, gluten-free, vegetarian/vegan, and paleo) to offer endless flexibility.
My recipes are inspired by you, and you span the globe! Embracing that, I have fun incorporating not-so-common ingredients in hopes that you’ll branch out and try something new and exciting with cultural flavors. For me, cooking is a creative outlet and an art, and I hope that you’ll have as much fun making my recipes as I did developing them for you. So let loose and enjoy delicious whole foods that make you feel really good afterwards.
No. 01 SQUAD — No. 02 STRESS — No. 03 BODY— No. 04 NOURISHMENT — No. 05 LOVE — No. 06 SLEEP — No. 07 EXPLORE — No. 08 CENTER —No. 09 MANIFEST — No. 10 NATURE
01_ Support yourself with positivity from the people you engage with, places you visit, work you do, and community you live in. Know you always have a community here at NS!
02_ Stress is often overlooked but it’s crucial to manage stress for your overall wellbeing.
03_ Move that bod! Get in at least 10k steps a day + exercise. Moving our bodies is not only good physically but mentally.
04_Nourish every cell in your body with foods from the earth. Fruits, vegetables, healthful fats, proteins, “superfoods”, fermented foods, seaweeds, spices and herbs. Check out the recipe page to get nourished!
05_Love is vital to our wellbeing– self love, loving others, and finding compassion in all. How can you practice a loving mindset each day?
06_Rest, beauty. Sleep has been shown to be a cornerstone in our wellbeing, make sure you’re prioritizing sleep in your life.
07_Remember when you were a kid and let your imagination go wild? Engage in activities as an adult that bring out the natural explorer within you- traveling, coloring, playing outside, etc.
08_Ground yourself in activities that keep you focused, productive, and ultimately keep you at your optimal performance. Your morning routine can set the stage for the day.
09_Goal setting is key to success with your health and wellness dreams- envision what and how you want to feel, write it down, check in with yourself daily.
10_Nature and animals have a beautiful way of bringing us to the present moment; not to mention breathing in fresh air and getting vitamin D from sun rays is an added bonus.
New to a whole food lifestyle? Don’t know where to start? Start here with these food principles for better health and wellbeing:
No. 1 | Back-to-basics. Be a hunter, forager, and gatherer in the 21st century! Go local. Go organic. Eat REAL whole foods that you can trace back to the source.
No. 2 | Plant-centric: Scientific research has clearly shown the many health benefits of eating a diet high in plant foods from the earth: fruits, vegetables, nuts, seeds, grains, pseudo-grains (none of the industrial/agriculturally mass-produced grains), legumes and beans. We don’t need science to tell us how good eating plants makes us feel, try it for yourself and be-friend these powerhouses of nutrition!
No. 3 | Get to know your farmer! If you consume animal proteins in your diet; make sure they have be humanely raised and have been fed their natural diets. Again, be able to trace your food back to the source of where they were raised, fed, and how they existed (i.e. grass fed, wild caught, pasture raised, free-range, organic, etc.).
No. 4 | Don’t consume anything with a longer expiration date than you! If you can’t pronounce a food ingredient listed on the package OR if you wouldn’t be able to find it in your grandma’s pantry…walk away and look for the real deal to simply recreate yourself. Better yet, go with something without a food label and make a meal in your own kitchen from scratch.
No. 5 | Enjoy in mindfulness! Nutrition isn’t all about counting calories, grams of fat or fiber, nor is eating only for the purpose of sustenance. Food plays many roles in our social, mental, emotional, cultural, and physical aspects of our lives. We should respect all the ways food is involved in our lives. We all, myself included, should start taking a little more time enjoying and more time “freeing” our brains from the mathematics of food, diet fads, and nutritional dogmas; and get back to bare basics of consuming whole foods as much as possible while finding what works for your body.
Eat mostly plants: if you look at your plate or bowl, let vegetables make up about 75% of your plate.
Eat colorfully: in the span of a day, consume a wide variety of colors from fruits and vegetables. More colors = more antioxidants and a larger spectrum of nutrients.
Eat the right fats: not only will they help your body absorb fat-soluble nutrients, fat is vital to our health on a cellular level. Include nuts such as almonds or walnuts, seeds such as chia or hemp, coconut oil, avocado, salmon or other omega-3 rich foods, etc. at every meal. Avoid vegetable oils and of course trans/hydrogenated oils.
Eat animal proteins mindfully: since vegetables fill up your plate, use animal proteins as a “side” and always consume ethically raised and treated animals.
Befriend seaweeds: enjoy seaweeds on a weekly basis to ensure adequate iodine amongst numerous health benefits. New to seaweed? Try kelp flakes.
Add boosters: you don’t have to use “superfoods”, but these nutrient dense foods pack a punch for their small volume. Try maca, bee pollen, goji berries, cacao nibs, and medicinal mushrooms to fight inflammation, or check out your spice cabinet for cinnamon, ginger, garlic, and turmeric.
Limit or avoid dairy: cows milk is for cows; if you do consume dairy, go organic. Otherwise explore the world of nut and seed milks- the possibilities are endless (and delicious!).
Limit or avoid gluten: especially if you’re sensitive, explore gluten free grains such as quinoa, millet, amaranth, or starchy vegetables like sweet potatoes or other tubers.
Limit or avoid sugars: processed and refined sugars of any kind and be moderate with the use of natural sugars such as those found in fruit, maple syrup, honey, dates, etc.
Focus on balance: balance each meal with plenty of fibrous vegetables, healthful fats, proteins, and carbohydrates like gluten free grains, legumes, starchy vegetables, or fruit.
Prior to living in Nashville, I lived in Columbus, Ohio and attended The Ohio State University for both a B.S. in Human Ecology, Dietetics and a M.S. in Clinical Nutrition. I completed my dietetic internship while receiving a Masters of Science with an emphasis on Medical Nutrition Therapy and Clinical Nutrition at The Ohio State University. My Master’s thesis investigated Dietetic Practitioners’ Knowledge, Behavior, and Practices Regarding Dietary Supplements. I’m a member of several professional organizations (current/past): The Academy of Nutrition and Dietetics, the Tennessee Dietetics Association, the Nashville District Dietetic Association, the Ohio Dietetic Association, the Vegetarian Dietetic Practice Group, Dietitians in Integrative and Functional Medicine Dietetic Practice Group, and Nutrition Entrepreneurs Dietetic Practice Group.
These areas of nutrition are my jam: integrative and functional nutrition, sports nutrition, specialty diets including vegan/vegetarian to paleo lifestyles, mental and emotional health surrounding food, and digestion efficiency.
RD/RDN: Registered Dietitian Nutrition, Academy Nutrition Dietetics
MS: Masters of Science in Clinical Nutrition, The Ohio State University
BS: Bachelors of Science in Human Ecology, Dietetics, The Ohio State University
Wellcoaches Training (2012). Continual nerding-out reading books, listening to lectures, podcasts, etc. I’ll forever be “training”
Contributions in magazine articles, news, blogs, and more, visit the Press page.
Nutrition Stripped is Trademark of Nutrition Stripped LLC. All Materials 2013-2017 © Nutrition Stripped LLC. Site Team
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