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Blog  /  August 9, 2019

4 Dietary Upgrades to Better Health

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Eating healthy doesn’t have to be complicated. Really, it doesn’t. Over the past several decades, we (society) have done a really good job of over-complicating something so simple. If you’re confused about what “healthy” even is, I don’t blame you. And, you’re certainly not alone. There are endless amounts of conflicting information available: Is the Keto diet the answer to all my problems? Or maybe Veganism is my best bet? But, what about Whole 30 that my friends are raving about? Does organic really matter? 

Health seems complicated. But, it doesn’t have to be. In fact, it’s actually quite simple. There are 4 dietary upgrades that you can make today so that you can experience all the benefits and enjoyment food has to offer. These concepts will allow you to effortless enjoy nutritious, flavorful foods and reap the health benefits of it. Because at the base of health are the foods we eat. Told ya: simple. 

4 Dietary Upgrades to Better Health

Keep these four dietary upgrades in mind to improve your mental and physical health, enjoy delicious foods, and feel nourished like never before:

Seasonally

Eating seasonally is important for many reasons. When we according to the seasons, we are almost guaranteed the ripest, juiciest foods. More importantly, foods in their ripest state contain the highest amounts of vitamins, minerals, and other nutrients. More often than not, these foods are also the sweetest and tastiest. Win-win!

Seasonal foods will vary in different parts of the world, country, or even state. So, keep reading to learn about the current seasonal foods in your area! 

Locally

Locally-sourced foods are grown and produced within close proximity to where they are sold. Less transit time = fresher foods. In fact, eating locally goes hand-in-hand with eating seasonally. Why? Because your local farms will most likely only grow the foods that are appropriate for the current season. Eating locally-sourced foods is also a great way to support local farms and small businesses. And as stated above, these foods are often the most enjoyable- ripe, juicy, and tasty!

Local and seasonal foods will vary from location to location. Visit The Seasonal Food Guide to learn about local, seasonal foods in your area.

Colorful

Eat the rainbow! No, not the skittles rainbow, silly. The God-given rainbow, also known as: fruits and vegetables. Basically, the greater variety of color on your plate, the better. Each color provides different nutrients that our bodies need to live and thrive. These nutrient-dense colors are called phytonutrients:

Orange and Yellow- Beta Carotene, Vitamin C (Recipe: Parsley & Garlic Carrot Fries)

Green- Beta Carotene, Iron (Recipe: Paleo-is Packed Winter Salad)

Purple- Anthocyanin, Flavonoids, Resveratrol (Recipe: Red Cherry Dark Chocolate Crumble)

Red- Lycopene, Beta Carotene, Vitamin C, Flavonoids, Resveratrol (Recipe: Paleo Sweet Potato Meatloaf)

White- Glucosinolates, Polyphenols, Sulfur (Recipe: 20-Minute Paleo Garlic Mashed Potatoes)

I recently read that you should aim for 40 different kinds of foods per week. This goal will help you keep variety in your diet, and therefore, receive the different nutrients you need. I try to keep this rule in mind as I plan my weekly menu and compile my grocery list!

Quality

Last, but not least, food quality. Although last on the list, this may just be the most important food upgrade. Food quality > quantity. Always. It may just surprise how much quality really does matter. Poor quality foods usually lack essential nutrients, and sometimes, they even contain harmful additives, like: antibiotics, pesticides, GMO’s, and more!

What are considered to be poor quality foods? 

  • Processed or packages foods
  • Conventional meat and dairy
  • Conventional produce
  • Fried foods
  • Trans fats and hydrogenated oils
  • Artificial sweeteners

Here’s what you need to know to increase the quality of your food:

Meat & Fish- Always opt for grass fed and finished beef, pasture-raised pork/poultry, and wild caught seafood.

Eggs- Pasture-raised eggs are best, but free-range eggs are better than conventional. Avoid conventional eggs as often as you can because they lack the vitamins and nutrients, like healthy omega-3’s, that pasture-raised eggs provide.

Produce- Look for organic fruits and vegetables when possible. If not available or when all else fails, resort to the Dirty Dozen List for the 12 fruits and veggies that contain the highest amounts of pesticide residue after washing. These foods should always be bought organic! You can also refer to the Clean Fifteen List for the produce with the least amounts of pesticide residue.

In order to best comply with these dietary upgrades, I highly recommend buying groceries from your local farmer’s market. It’s a fail-proof way to access the highest quality, colorful, local, and seasonal foods around. This is especially true for produce, meat, and eggs. Bonus: as you get to know your local farmers, you will gain a better understanding of the importance of local, seasonal, colorful, and quality foods! 

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nourishedbykelseynicole

Kelsey, FNTP, CPT
Coming back atcha with the nourishing food swaps! Coming back atcha with the nourishing food swaps! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We've gotten so backwards with our eating habits and diets, that most of us would consider nourishing foods to be "unhealthy!"⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But, I'm here to bust these common food myths and get you on the road to a nourished body 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Today's focus: cooking oils! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Next time you load up on cooking oils, you can walk right past the canola oil, sunflower oil, margarine, and olive oil. These oils are highly unstable, meaning they turn toxic at lower cooking temps. And you never want to cook with them! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Instead, opt for STABLE cooking oils, like coconut oil, ghee, grass-fed butter, or avocado oil! Not only do these cooking fats stay stable at higher cooking temps, but they also provide essential fat-soluble vitamins, energize your mind and body, and make your food taste so much better! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Don't believe me? Just try it for yourself and let me know how you feel + how much better your food tastes! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities #foodismedicine #fats #cookingfats #cookingoils #healthycookingoils #saturatedfats
Should you drink coffee or skip it?!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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IMO, coffee has unfairly gained a bad rap over the last couple years. Sure, it shouldn't be used as a crutch for energy, but it definitely doesn’t need to be ditched all together!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As with most things in life, coffee comes with it's boundaries. Outside it's boundaries, coffee can cause: gut distress, hormonal imbalance, adrenal fatigue, etc. I'm sure most of us have experienced the bathroom problems, jitters, and anxiety coffee CAN cause, which is why I think there's so much confusion around coffee.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, when is coffee a good thing? Within it's ground rules! 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Coffee Ground Rules:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Never drink coffee on an empty stomach. Without food, coffee creates a hormonal catastrophe. It spikes blood sugar and depletes adrenals, leaving you feeling exhausted later in the day and putting your body into a chronic state of stress.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Add grass fed, raw cream/butter, sugar, and/or collagen to your coffee- but only the real stuff! These REAL ingredients will help regulate your blood sugar and feed your adrenals. The worst thing you can do for your thyroid and adrenals is drink coffee black on an empty stomach!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Opt for high quality coffee that is third party tested. Most conventional coffee beans are packed with mycotoxins (aka mold) that isn’t healthy to consume. Looking for coffee that is third party tested helps ensure the quality and benefits of your coffee. Personally, I like Four Sigmatic, Bulletproof, and Illy coffee!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'd be lying if I said I didn't LOVE drinking my hot, frothy cup of coffee each morning. But since learning to enjoy it within it's limits, I've felt a HUGE difference. I'm no longer anxious or jittery because due to drinking black coffee on an empty stomach! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, tell me: did you know these coffee boundaries? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/
As promised, after a CRAZY few days, we’re back As promised, after a CRAZY few days, we’re back to our regular programming... Starting with adrenal fatigue! 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Are you suffering from this thing called “adrenal fatigue?”⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Unfortunately, most of us are dealing with a degree of adrenal fatigue- thanks to high stress lifestyles, processed diets, exposure to everyday toxins, etc.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Even worse, most of these common symptoms are considered "normal” 🙅🏻‍♀️ And most of us just deal with them, thinking it'll never change. But we are so WRONG!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What if I told you: you don't HAVE to live with brain fog, fatigue, low libido, insomnia, depression, and/or weight gain?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Because it’s true!!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When you bring your body back into balance, these symptoms naturally dissipate, and once again, you can live with energy, vibrancy, and excitement!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you deal with these symptoms of adrenal fatigue, here's where you can start:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. SLEEP. Aim for 8 hours a night and prioritize sleep over workouts. Without adequate sleep, the adrenals will naturally suffer big time! If you have trouble sleeping, try eating a bedtime snack, eating foods high in magnesium, and blocking out blue light.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. EAT. No, 1,200 calories per day is NOT ENOUGH. Eat more balanced meals, about 3-4 hours apart. And, don't get me started on "low carb" diets. Your body needs carbs for energy, so do your adrenals! Eating now carb is the best way to put your body into a chronic state of stress.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. MOVE. Find a low intensity activity you enjoy (ie. walking, leisurely biking, roller skating) and do it several times a week. If you can get your movement in outside, that's even better. The sun is your best source of Vitamin D! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you suffer from any of these symptoms? What has your experience been with adrenal fatigue? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/
In case you missed it, Texas has been dealing with In case you missed it, Texas has been dealing with record breaking temperatures, snow fall, and power outages. *Photo is from day 1 before we knew just how crazy things were about to get!*
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After almost 24 hours without power and water, our water came back on and we’ve experienced intermittent power. I am SO THANKFUL to have a working stove, running water, and warm home. I know so many other Texans aren’t as lucky.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I’ll be back next week to share about adrenal fatigue, coffee hacks, and more nourishing food swaps. But for now, will you join me in praying for Texas? Specifically for:⠀⠀⠀⠀⠀⠀⠀⠀⠀
• the restoration of power and clean water ⠀⠀⠀⠀⠀⠀⠀⠀⠀
• protection over families and homes⠀⠀⠀⠀⠀⠀⠀⠀⠀
• quick provision over busted pipes and other house issues⠀⠀⠀⠀⠀⠀⠀⠀⠀
• warm food and drinking water⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #texassnowstorm #snowpocalypse #houstonsnowpocalypse
As someone with a MAJOR sweet tooth, I definitely As someone with a MAJOR sweet tooth, I definitely understand the challenge of sugar cravings! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What about you?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I have a feeling most of us are a little too familiar with the challenge of sugar cravings. And if you're not, I don't think I believe you.. 😉⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Luckily, sugar cravings aren't JUST sugar cravings. They're a great indicator that our body needs some specific support! When I started listening to my body and feeding it the nutrients it needed, my sugar cravings practically disappeared. Sure, I still LOVE a delicious sweet treat, but it's no longer an insatiable craving. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you want to gain control over your sugar cravings, too?Here's where you can start:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Eat balanced meals with protein, carbs, and fat.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Focus on eating whole foods, instead of processed and packaged options.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Eat a meal or snack every 3-4 hours.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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4. Drink water with a sprinkle of pink Himalayan salt or sea salt throughout the day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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These tips will help regulate your blood sugar, meet your nutrient needs, and provide energy to your mind and body. As a result, you can expect to have LESS SUGAR CRAVINGS! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Tag a friend who also has a major sweet tooth! 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities #foodismedicine #sweettooth #sugarcravings #kicksugarcravings #balancedmeals
The best Valentine's Day gift for your babe? 💋 The best Valentine's Day gift for your babe? 💋
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Homemade cookies! I mean, is that even a question?!?
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And these Copy Cat Hippie Chip Cookies are just what you're looking for. They’re a homemade version of the BEST cookie from my favorite hometown bakery. Since I no longer live there, I had to perfect this homemade version and I'd say it's pretty darn close. These cookies are chewy, chunky, and sweet & salty. The best kind of cookie, if you ask me! 
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But, in case chewy cookies aren't your thing, I have other delicious and nutritious cookies on the blog, like Paleo Chocolate Chips Cookies and Pecan Chocolate Cookie Dough Bites! 
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To get these recipes, head to the blog and search (at the top of the screen) for "cookies" 👉🏼 @nourishedbykelseynicole
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http://www.nourishedbykelseynicole.com/
#holisticnutrition #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #foodisfuel #foodismedicine #healthyrecipesideas #paleorecipeideas #nutrientdenserecipes #hippiechipcookies #hippiechip #valentinesdayrecipes #valentinesdaycookies
Is your liver sluggish? 🤷🏻‍♀️⠀⠀⠀ Is your liver sluggish? 🤷🏻‍♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Fact of the matter is most of our livers could use a little extra love, thanks to poor diets, stressful lifestyles, alcohol and OTC drugs, and other environmental toxins.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Fundamentally, a healthy liver is NEEDED for detoxing toxins, producing hormones and cholesterol (yes, you need cholesterol), storing and delivering nutrients, and providing glucose for fuel. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, yeah. Healthy livers are important! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But how do we know if our liver needs some love? Common indicators include skin issues, frequent headaches, digestive upset from greasy/fatty foods, morning sickness, and pain in the upper right abdomen.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Luckily, there are many whole foods that naturally support a healthy liver! To give your liver a little extra love, include these liver superfoods in your diet:⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Beets⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Dandelion root⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Bone broth⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Grass-fed liver⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Lemon ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Today, do yourself a favor and love on your liver! ❤️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities #foodismedicine #liverhealth #liverlove #loveyourliver #liverfoods
When did “eating healthy” get so complicated?! When did “eating healthy” get so complicated?!?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What if we decided to simply EAT REAL FOOD that nourishes and satisfies our bodies?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Over the last several years, I've shifted from a low calorie, artificially sweetened diet to eating real, whole foods and let me tell ya...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I have energy. My hormones are balanced and my menstrual cycle is regulated. I no longer crave sweets (but, I still love a good-sized chunk of dark chocolate). I feel satisfied and happy for hours after eating. I'm less likely to feel hangry. My sleep has improved, as well as my mood.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Basically, my life has drastically changed. In the best way possible.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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While everyone is DIFFERENT (and this is in no way intended to be a meal plan for anyone), it's a great example of what a typical "day of eating" looks like for me. You'll find lots of nourishing, real foods full of quality carbs, fat, protein, and dare I say... sugar?! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you want in on this delicious, satisfying, energizing, anti-diet way of life, give your girl a shout! 👉🏼 @nourishedbykelseynicole⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities #foodismedicine #whatiateinaday #wholefoods #eatwholefoods #metabolismhealth #hormonehealth #thyroidhealth #hormonediet #hormonehealthy
What YOU need to know about PMS⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Monthly PMS symptoms are common, but they ARE NOT NORMAL! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I wish I could scream this from the rooftops because I've seen too many women hopelessly struggle with monthly PMS for years, thinking it's just expected. It's part of "being a woman."⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But, this couldn't be further from the truth! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The most common PMS symptoms, like headaches, skin breakouts, cramps, cravings, and mood swings, all have a root cause. THEY ARE NOT NORMAL.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Some common triggers/causes of monthly PMS symptoms include:⠀⠀⠀⠀⠀⠀⠀⠀⠀
- A high stress lifestyle⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Refined and processed foods⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Thyroid dysfunction⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Nutrient deficiencies⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Blood sugar imbalances⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Excess caffeine consumption⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, if you struggle with PMS symptoms before or during your period, now what? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's time to play detective... Manage the emotional and physical stress in your life, test for nutrient deficiencies, support healthy thyroid and adrenal function, eat balanced meals made with REAL food, limit caffeine and alcohol. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Moral of the story: DON’T SETTLE FOR PMS!

http://www.nourishedbykelseynicole.com/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities #foodismedicine #PMSsymptoms #PMShelp #periodtalk #pmstriggers #causesofpms #pmsisnotnormal
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