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Self Care

Self-Care Ideas for Better Health & Nutrition

January 23, 2023

When you think of self-care, a few things may come to mind.…

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Things I Do (Almost) Every Day For Optimal Gut Hea

Things I Do (Almost) Every Day For Optimal Gut Health: 🍵Eat fermented foods & prebiotics
🥦Get in a variety of plant foods (diversity is super important)
🍭Limit sugar and artificial sweeteners
☕️Drink lots of water & herbal tea
🍴Eat slowly and chew my food well
🌿Take adaptogenic herbs for stress resilience
🚶🏻‍♀️Get in daily movement
😴Get quality sleep
💊Targeted supplementation
🧠 Eat consciously Optimize your own gut health in just 21 days inside my Nourish 21 program. Doors open in October 🥳 Get on the waitlist to get notified. Link 🔗 in bio. . . . #guthealth #functionanutrition #bloating #foodismedicine #lifestylemedicine #habitstacking #habits #healthyhabits #foodconfidence #inflammation

I love all the viral oatmeal going around, but jus

I love all the viral oatmeal going around, but just can’t get on board with all that chocolate for breakfast. 🤷🏻‍♀️ Here’s my high protein, less sweet version that uses a whipped yogurt peanut butter topping. So good, especially if you’re a PB lover! 🥜 Maple Overnight Oats with Whipped Peanut Butter For the overnight oats:
1/3 cup vanilla or plain Greek yogurt
2/3 cup oat milk (I used trader Joes Maple flavored oat milk)
1 Tablespoon chia seed
1 Tbsp peanut butter powder
1/2 cup rolled oats, gluten free if desired For topping:
1 tablespoon natural peanut butter
1/4 cup plain Greek yogurt
optional: dark chocolate chips Add all of the ingredients for the oats to a Mason jar and stir well until combined. Let sit overnight or for at least an hour. Mix the yogurt and peanut butter together in a small bowl and layer over the top of the oats. Add a few chocolate chips, if desired. Return to fridge and eat later or enjoy on the spot! Note: Sweeten to taste. I used the TJs oat milk which was maple flavored, so I didn’t add any honey or sweetener. Follow @food.confidence.dietitian for more healthy recipes and nutrition strategies. Check the link in my bio for free stuff! .
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#lowsugar #overnightoats #oatmeal #oats #peanutbutter #highprotein #foodconference

I don’t know about you, but this time of year is

I don’t know about you, but this time of year is super busy and sometimes getting a decent dinner in my belly can be a challenge. 😩 That’s where Formula Meals come in. So many recipes are just variations on a theme. Once you figure out the “template” you can sub-in anything you want to create easy weeknight meals in less than 30 minutes.🪄 I’ve created so many easy + healthy formula meals over the years that I keep coming back to when I don’t feel like cooking or don’t have a lot of time. ⏰ Here are a few of my go-tos: ⭐️poke bowls
⭐️homemade pesto
⭐️sheet pan dinners
⭐️chili
⭐️stuffed squash You can find the recipes for each of these (and many more) on my blog! 🔗 Link in bio and search “formula meals”
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#easymeals #easyrecipes #quickdinner #recipes #mealplan #dinner #dinnerideas #easydinner #foodconfidence

✨Natural ways to improve your mood: • Get e

✨Natural ways to improve your mood: • Get enough sleep
• Stay hydrated
• Eat balanced meal’s
• Practice gratitude
• Exercise regularly
• Connect with loved ones
• Love yourself
• Meditate daily
• Prioritize self-care
• Spend time in nature
• Practice deep breathing
• Set achievable goals
• Limit screen time
• Enjoy hobbies
• Laugh often
• Listen to uplifting music
• Embrace a positive mindset
• Stay mindful of self-talk For strategies, insights and inspiration join my free Food Confidence community on Facebook. Link 🔗 is in my bio .
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. #mood #improvemood #selfcare #healthandwellness #healthtips #mentalhealthawareness #mentalwellness #mentalhealthmatters #mentalhealthsupport

🔍 Need help navigating the supplement aisle? Yo

🔍 Need help navigating the supplement aisle? You’re not alone. Herb and supplement recommendations are the number one thing I’m asked about. 🌿💊 Today I’ve got your back with my top five tips: 1️⃣ Label Love: Always read the supplement labels. Check out both active and inactive ingredients to know what you're getting into. 2️⃣ Shop Savvy: Steer clear of Amazon when buying supplements. Trust me; there are safer online havens! 3️⃣ Trust the Badges: Seek third-party certifications like ConsumerLab.com, NSF International, and the US Pharmacopoeial (USP) Convention Dietary Supplement Verification Program. These badges are like a seal of approval! 4️⃣ Filler Fighter: Keep those unwanted fillers at bay. Don't settle for brands that sneak in additives and extra stuff you don't need (or may be allergic to). 5️⃣ Get Expert Guidance: Join my Nourish 21 tribe (we're kicking off the fall session in October) or book a one-on-one Supplement Strategy Session for personalized recommendations (DM me for details).
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. #Supplementsavvy #supplements #Nourishyourself #dietarysupplements #nutritiontips #dietitian #nourish21

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