Nutrition Stripped is far more than a blog, it’s a way of living and community spanning the globe with the mission to feel your best. As a Dietitian Nutritionist, I show you how to strip nutrition and wellness to it’s simplest form– empowering you to find a balanced wellbeing. Turmeric Milk cheers to that!
♦ 01. SQUAD ♦ 02. STRESS ♦ 03. BODY ♦ 04. NOURISHMENT ♦ 05. LOVE ♦ 06. SLEEP ♦ 07. EXPLORE ♦ 08. CENTER ♦ 09. MANIFEST ♦ 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.
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