Resources

Looking for more? Check out my list of books, films, online databases, and general resources to help educate you on how to optimize your health and wellbeing. Frequently updated, so please come back!

Nutrition Stripped is a support system for all things wellness. And it’s your open invitation to join the global community on our journey to seek out inspiration and share new ways to live whole, eat well and feel amazing.

Library

FREE DOWNLOADS

Get The 411 on Turmeric with 20+ Recipes in this post

Get The 411 on Tea in this post

Get the Plant Based Protein eBook in this post

Get Digestion 101 in this post

Get The Natural Beauty eBook in this post

Get The Guide to Living Well + Eating Whole on this page

 

Hungry for books? Feed your head with knowledge, wisdom, inspiration, and motivation from some of my favorite reads. 

Always Hungry, by Dr. David Ludwig
The Body Ecology Diet by Donna Gates
Celiac Disease: A Hidden Epidemic by Peter H.R. Green
Crazy Sexy Diet by Kris Carr
Eat, Drink, and Be Healthy by Walter C. Willet, M.D.
Everyday Paleo Family Cookbook: Real Food for Real Life by Sarah Fragoso
Death by Food Pyramid by Denise Minger
Fed Up with Lunch: The School Lunch Project: How One Anonymous Teacher Revealed the Truth About School Lunches –And How We Can Change Them! by Sarah Wu
Food Matters by Mark Bittman
Food Politics by Marion Nestle
Food Rules by Michael Pollan
Gluten-Free Diet by Shelly Case
Hungry Planet by Peter Wenzel, Faith D’ Alusio, and Marion Nestle
In Defense of Food by Michael Pollan
Mindful Eating by Brian Wansink, PhD
Savor, Mindful Eating, Mindful Life by Thich Naht Hanh
Omnivores Dilemma by Michael Pollan
On Food and Cooking by Harold McGee
The Paleo Solution: The Original Human Diet by Robb Wolf
The Primal Blueprint by Mark Sisson
Safe Food by Marion Nestle
The Complete Idiot’s Guide to Plant-Based Nutrition by Julieanna Hever M.S. R.D. C.P.T.
The Unhealthy Truth: How Our Food Is Making Us Sick – And What We Can Do About It by Robyn O’Brien
The Great Cholesterol Myth: Why Lowering Your Cholesterol Won’t Prevent Heart Disease-and the Statin-Free Plan That Will by Jonny Bowden and Stephen Sinatra
Twinkie Deconstructed by Steve Ettlinger
What to Eat: The Ten Things You Really Need to Know to Eat Well and Be Healthy by Luise Light
What to Eat by Marion Nestle
Why do I Still Have Thyroid Symptoms when my Lab Tests are Normal? By Datis Kharrazian
Worlds Healthiest Foods by George Mateljin

FOOD FILMS WORTH WATCHING

Cooked, series on Netflix
Chefs Table, series on Netflix
Fat, Sick, and Nearly Dead
Food Matters
Forks Over Knives
King Corn
Food Inc.
Supersize Me
Tapped

COOKBOOKS & COOKING RESOURCES

My Paris Kitchen by David Lebovitz
Feast by Sarah Copeland
Thrive Energy by Brendan Brazier
Sunday Suppers by Karen Mordechai
Ovenly by Erin Patinkin
The Kinfolk Table by Nathan Williams
At Home in the Whole Food Kitchen by Amy Chaplin
Plenty More by Yotam Ottolenghi
Green Kitchen Travels  by David Frenkiel
The Forest Feast by Erin Gleeson
Ancient Grains for Modern Meals by Maria Speck
Ani’s Raw Food Kitchen by Ani Phyo
Ani’s Raw Food Essentials by Ani Phyo
Barefoot Contessa cookbook collection by Ina Garten
Crazy Sexy Kitchen By Kris Carr
Gather, the Art of Paleo Entertaining by Bill Staley and Hayley Mason
How to Cook Everything Vegetarian by Mark Bittman
Mighty Spice Cookbook by John Gregory-Smith
Practical Paleo by Diane Sanfilippo
True Food: Seasonal, Sustainable, Simply, Pure by Andrew Weil
Veganomicon: The Ultimate Vegan Cookbook by Isa Chandra Moskowitz
Raw Food, Real World by Matthew Kenny
Wheat Belly Cookbook by William Davis
What Katie Ate: And Other Bits and Pieces by Katie Davis
Well Fed: Paleo Recipes for People Who Love to Eat by Melissa Joulwan

Eat Well Guide, find what produce is grown seasonally in your area
Farmers Markets in the U.S.

PODCASTS

A Course in Miracles
Tara Brach
Ralph Smart with Infinite Waters 
Jess Lively
Monocycle by Leandra Medine 

WORTHY MENTIONS

Supplement Goal Reference Guide by Examine.com (A must have for those interested in dietary supplements and unbiased scientific research pulled into one comprehensive guide, a personal favorite of mine)
Center for Science in the Public Interest (CSPI)
Eat Right.org, the Academy of Nutrition and Dietetics
Environmental Working Group; Cosmetic Database 
Environmental Working Group; What’s in your water?
Environmental Working Group; Pesticides in food
Natural Resources Defense Council, mercury content in fish
National Council Against Health Fraud
Science-based Medicine
Skeptoid
Snopes
Quack Watch
Lifehacker
Think Dirty app (cosmetic database)
Consumer Labs, third party testing of dietary supplements
Examine.com, scientific data on supplements
Integrity in Science database
National Center for Complimentary and Alternative Medicine (NCCAM)
Office of Dietary Supplements
Jack Norris, RD, vegan health database 

Eat Well Guide, find what produce is grown seasonally in your area
Farmers Markets in the U.S.

Guide to safe seafood and mercury levels

FOOD LOGGING/TRACKING

Myfitnesspal
Livestrong
Nutrient Data
CalorieLab
Cronometer

Just because I list a book doesn’t mean I’m an advocate for said author. Be open and receptive to multiple health professionals ideas, and then form your opinion from the research.

Nutrient Directory

Nutrients A-Z

I often refer to the foods I use in my pantry and recipes as nutrient dense containing said vitamin or mineral; although it’s great to know what food is rich in what vitamin and mineral, you must also familiarize yourself with why that vitamin and mineral is so important to our health! Here I’ve created a summary of Vitamins and Minerals, their role in the human body, amounts needed (which is a guideline), and mostly plant-based food sources of.

Bookmark this page for a quick reference to make sure you’re consuming enough of each! Before we get started, here’s a quick review of the units vitamins and minerals are commonly “measured” by.

 

TERMS TO KNOW |

RDA: Recommended Dietary Allowances (RDAs), represent the “average” daily dietary intake of each vitamin and mineral a person needs to maintain health and stay away from nutritional deficiencies. RDA’s are categorized to fit age and gender.

AI: For those vitamins for which an RDA has not yet been set (usually due to lack of scientific data), the adequate intake level is used in place.

UL: Tolerable upper intake level (UL) is the maximum amount of daily vitamin or mineral dosage that is likely to be safe for the “average” person. Stay under the UL radar (especially when using supplements) to avoid toxic level, which are rare.

Measurements: Vitamins or minerals that are needed in larger doses are expressed in units of milligrams (mg). Trace minerals and vitamins are expressed in micrograms (mcg). (1 milligram = 1,000 mcg)

VITAMINS [fat soluble] | Fat soluble vitamins absorb best with fat and are soluble by fats only (lipids); these vitamins can be stored in our fat cells/body tissues for later, which can also put someone at greater risk for toxicity if consuming very large quantities of these vitamins (it’s rare, but it can happen). To maximize the bioavailability of fat soluble vitamins such as vitamin D, make sure you eat it alongside some healthy fats to help the body process the vitamin!

Vitamin A | (retinoic acid, retinol, retinal), vital for overall eye health, helps rebuild bone, regulates cell growth and division, decreases risk of certain types of cancers, keeps immune system and blood vessels healthy.
 

  • How much? Men: 900mcg; Women: 700mcg.
  • Food sources: kale, eggs, sweet potatoes, carrots, pumpkin, cantaloupe, mango, butternut squash, vegetables in general

Vitamin D | helps maintain bone health, normal blood levels of calcium, helps form our bones/teeth, metabolism, nervous system function, and immune system function.

  • How much? 15mcg
  •  Food sources: SUNLIGHT!, vitamin D fortified foods/milks, canned salmon, egg yolks, mushrooms grown in UV light

Vitamin E | beauty vitamin and antioxidant responsible for protecting lipids from damage, fighting free radicals, maintaining cell membrane integrity, protects vitamin A and fatty acids from oxidation.

  • How much? Men 10mg; Women 8mg
  • Food sources: plant oils, avocados, olive oil, nuts, seeds, egg yolks, whole grains, dark leafy greens

Vitamin K |  important role in blood clotting factors

  •  How much? Men: 120mcg; Women: 90 mcg
  •  Food sources: think dark leafy greens, vegetables, swiss chard, kale, etc.

 

VITAMINS [water-soluble] | Water soluble meaning these vitamins dissolve by water, the body excretes these vitamins if you have too much via sweat/urine/etc. once metabolized and used. Our bodies need to consume these vitamins on a daily basis to keep a “balance” in your body from what you’ve excreted naturally. Water soluble vitamins tend to be more “sensitive” to overcooking and heat and will be destroyed to some degree (eat those raw veggies!). 

Vitamin B1 (thiamine) | helps energy metabolism with carbohydrates, appetite control, normal digestion, involved in the coenzyme used in energy metabolism, supports nervous system function.

  • How much? Men: 1.2mg; Women: 1.1mg
  • Food sources: whole grains, quinoa, millet, legumes, beans, nuts, seeds,  vegetables

Vitamin B2 (riboflavin) | helps the body convert energy from the food we eat, needed for healthy skin, hair, nails, muscle and brain tissue, important part of normal vision.

  •  How much? Men: 1.2mg; Women 1.1mg
  •  Food sources: wide variety of vegetables, whole grains, legumes, etc.

Vitamin B3 (niacin) | (nicotinic acid, niacinamide) part of a coenzyme used in energy production and metabolism, supports healthy skin, hair, and nails, used for nervous system and digestive health.

  • How much? Men: 16mg; Women: 14mg
  •  Food sources: nuts, seeds, proteins, nutritional yeast, whole grains

Vitamin B5 (pantothenic acid) | part of coenzyme A, used in metabolism

  •  How much? Men: 5.0mg; Women: 5.0mg
  • Food sources: wide variety of foods including vegetables, fruits, whole grains, beans, nuts, seeds, etc.

Vitamin B6 (pyridoxine) | (pyridoxal) part of coenzymes which help the body utilize and make nonessential amino acids, important role in protein metabolism

  • How much? Men: 1.3mg; Women: 1.3mg
  • Food sources: green leafy vegetables, whole grains, legumes, fish, fruits, etc.

Vitamin B12 | (cobalamin) part of a coenzyme responsible for the body to create new cells, and maintains normal nervous system function. Deficiencies of vitamin B12 are common among plant-based diets.

  • How much? Men: 2.4mcg; Women: 2.4mcg
  •  Food sources: prevalent in animal proteins, vegan sources require supplementation or fortified food products such as nutritional yeast, milk, etc.

Vitamin B7 (Biotin) |  helpful for healthy hair, skin and nails, cell growth, and general energy. Also a part of energy metabolism, fat synthesis, amino acid metabolism, and glycogen synthesis.

  • How much? Men: 30mcg; Women: 30mcg
  • Food sources: widespread, legumes, nuts, seeds, dark leafy greens,  eggs, salmon, whole grains

Folic Acid | (folate, folacin) essential for blood cell formation, protein metabolism, and preventing neural tube defects in infants. Used for energy and new cell synthesis.

  •  How much? 400mcg
  •  Food sources: fortified in most US foods, whole grains, vegetables, fruits, beans, etc.

Vitamin C | (ascorbic acid) essential vitamin in collagen production and formation, helps strengthen skin, blood vessels, matrix for bone growth, immune function, fighting free radicals, as an antioxidant, and improves the absorption of iron (especially from non-heme sources)

  •  How much? Men: 60mg; Women: 60mg
  •  Food sources: red bell peppers, citrus, abundant in dark leafy greens, vegetables, and fruits

MINERALS 

Boron | bone health and prevention of osteoporosis. Found in fruits and leafy green vegetables

Calcium | mineral important in bone and teeth formation, normal muscle contraction (including skeletal/heart muscle tissues).

  •  How much? Men: 1000mg; Women; 1000mg
  •  Food sources: fortified milk products, dark leafy greens, tahini, sesame seeds, tofu, broccoli, turnip and chard greens, legumes

Chloride | electrolyte that helps the body maintain normal balance of fluids and proper acid/base balance, part of HCL found in the stomach that’s essential for digestion; found in table salt

Chromium | required for the release of energy from glucose, insulin association

  • How much? Men: 35mcg; Women: 25mcg
  • Food sources: broccoli, whole grains, vegetables

Copper | supports healthy bones, muscles, blood vessels, iron absorption, immune function, energy metabolism, creation of blood cells.

  • Food sources: nuts, seeds, legumes, beans, whole grains, etc.

Fluoride | involved in bone and teeth formation; found in drinking water, tea

Iodine | essential for a healthy thyroid and metabolism, helps regulate thyroid hormones, tissue growth, and cell activity.

  • How much? Men: 150mcg; Women: 3.1mcg
  • Food sources: Iodized salt, sea vegetables, seafood, vegetables

Iron | part of hemoglobin which carries oxygen in the body, incredibly important in our overall health. Iron is part of the protein myoglobin, which makes oxygen available to our muscles for contraction (including heart). Vital for energy and overall health with collagen, neurotransmitters and hormones. Iron is a very common deficiency.

  • How much? Men: 10mg; Women: 15-18mg
  • Food sources: non-heme (plant-based sources) and heme (animal based) such as animal proteins, beans, legumes, nuts, seeds, dried fruit, eggs, etc. At risk? Vegans, vegetarians, those who have malabsorption issues/celiac/food intolerances, women

Magnesium |  bone health, normal muscle contraction, transmission of nerve impulses, building protein and energy, works with calcium, cell signaling, and blood pressure regulation

  • How much? Men: 400mg; Women: 310mg
  • Food sources: oats, nuts, seeds, bananas, avocados, dark leafy greens, molasses

Manganese | trace element, antioxidants, important for energy, bone development, wound healing,  carbohydrate metabolism, and cholesterol.

  • Food sources: nuts, seeds, wide variety of vegetables, fruits, whole grains

Molybdenum | enzymatic systems and processes.

  • Food sources: legumes, beans, nuts, seeds, wide variety of foods

Phosphorus | bone and teeth building/health, component of DNA and RNA, helps convert food we eat into energy, shuttling nutrients to our organs and body as needed.

  • How much? 700mg
  • Food sources: dairy, abundant in vegetables, legumes

Potassium | electrolyte important in fluid balancing the body, muscle contraction (heart), transmission of nervous system signals, and muscle function.

  • How much? 2000mg
  • Food sources: avocados, bananas, tomatoes, potatoes, artichokes, plums, vegetables

Selenium | important in thyroid health, antioxidant in the body, immune function, decreasing inflammation, protects from free radical damage

  • How much? 55mcg
  • Food sources: brazil nuts! eating 1 brazil nut/day will give you over 100% DV of selenium. Also found in whole grains, nuts, seeds

Sulfur | helps shape and stabilize protein structures (cells), keeps our hair, skin, nail healthy as well

  • Food sources: cruciferous vegetables (broccoli, kale, cauliflower, etc.), protein rich foods, nuts, seeds, legumes

Zinc |  building block of enzymes throughout the entire body, growth, skin health, acne, building block for proteins and cells. Responsible for freeing vitamin A from the liver, aids in immune function support, wound healing, taste and smell.

  •  How much? Vegans and vegetarians require more zinc (more if you’re an active athlete or suffer from digestion/malabsorption issues). Men: 11mg; Women 8mg
  • Food sources: pumpkin seeds, sesame seeds, oysters, animal proteins, cashews
    At risk? Vegans and vegetarians, athletes who sweat a lot, those suffering from diarrhea or malabsorption issues

Nashville

Enjoy these healthy picks when dining out in Nashville, TN. Grocery shopping | Farmers markets, Trader Joes, Whole Foods, and the Turnip Truck.

GF= gluten free options     V= vegetarian options    VG= vegan friendly

  • Franklin Juice Company
  • Eighth & Roast 
  • Ugly Mugs
  • Frothy Monkey
  • Pinewood Social
  • Crema
  • Barista Parlor
  • The Urban Juicer
  • The Post East
  • Bastion
  • Burger Up  (GF, V)
  • Calypso Cafe  (GF, V, VG)
  • High Garden tea shop
  • Las Paletas  (GF, V, VG)
  • Local Taco  (GF, V, VG)
  • Mas Tacos  (GF, V, VG)
  • Nashville Farmers Markets (all!)
  • Rolf & Daughters  (V)
  • The Grilled Cheeserie (GF, VF, V)
  • Taco Mamacita  (V, VG)
  • The Pharmacy  (V)
  • The Wild Cow  (GF, V, VG)
  • Woodlands  (GF, V, VG)
  • 12th South Taproom (GF, V, VF)
  • Smiling Elephant (GF, V, VG)
  • Thai Phooket (GF, V, VG)

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T-shirt Size Chart

Size US Sizes UK Sizes AUS Sizes
Small (S) 2-4 32-34 6-8
Medium (M) 6-10 36-40 9-13
Large (L) 10-14 40-44 13-17

DON’T SEE YOUR SIZE LISTED?

No worries, just shoot us a quick email at [email protected] with SHOP in the subject and let us know what size you’re looking for and we’ll set you up!

Avocado Love t-shirt is made with super soft blend of 65% poly 35% viscose; it’s lightweight, flowy, hangs off the body and runs true to size. The boxy crop tee doesn’t show the tummy, just slightly when you raise your hands.

Matcha Matcha Matcha t-shirt is made with a durable 100% cotton blend. It runs a bit on the larger side, but shrinks an entire size due to the cotton.

Kale Made Me Do It t-shirt is made with super soft blend of 65% poly 35% viscose; it’s lightweight, flowy, hangs off the body and runs true to size. The sleeves are purposefully a little loose, hanging off the shoulders giving room to move.

Good Food Good Vibes t-shirt is made with super soft blend of 65% poly 35% viscose; it’s lightweight, flowy, hangs off the body and runs true to size. The sleeves have a deep scoop showing your side body more than a normal tank, great to show off a touch of your sports bra, lacy bra, or any tank underneath.

Each t-shirt is individually hand screen printed here in Nashville, TN by our friends Grand Palace Printing. Each design is printed multiple times to ensure quality color. A lot of love goes into making every single t-shirt, here’s how to take care of it when it gets to you:

+ Wash cold
+ Line dry or lay flat to dry to retain best color and size

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