Easily create the most inviting, wholesome, delicious foods that fulfill your every health need.
Nourishing Food is in the Palm of Your Hand
Food is nourishing when you get the nutrients your body needs. Opt for Non-GMO, and non-processed foods with fewer ingredients and preservatives as you can. If they do have preservatives, make sure you know the good, the bad, and the essential. If you cannot pronounce any of the ingredients on a label, be warned because it is most likely something that could harm your digestion system. When you are mindful of the foods you choose, your body will thank you for it.
Create meals that are appealing by giving your recipes some panache. Your body will thrive best on fresh organic ingredients that blend perfectly to complement the palate. Make meals beautiful. After all, food is an art that should look good as well as taste phenomenal. Combining fresh healthy ingredients gives vitality to meals making them nourishing and appealing. Be creative with naturopathic recipes you can add to gifts and learn how to use foods and herbs to treat disease.
All-in-One Calendar Planner and Food Journal
To help with weight management efficiency, and goal tracking I designed an easy-to-use custom designed All-in-One Calendar Planner & Food Journal with Monthly Goal Setting, Healthy Tips, and Recipe of the Month!
Perfect for OMAD warriors featuring keto recipes of the month and the ability to personalize them your way if you want to use your own favorite recipes.
energy in vs. energy out dictates whether you gain, lose or maintain weight
Energy in VS. Energy Out
The amount of calories you take in relative to the calories you expend dictates whether you gain, lose or maintain weight. However, there are of course variables to this equation.
Number One
Are the calories you consume nutritious?
Factor in Energy Balance and its Components:
Metabolizable Energy: All of the body's cells depend upon an important biological substance called adenosine triphosphate (ATP) for energy generation. Through a chemical process, ATP is converted to adenosine monophosphate (AMP), and the energy that is released during this chemical reaction fuels muscle contraction. The cell's mitochondria are able to convert AMP back to ATP (to be recycled) by consuming either glucose or fat.
When there is not enough fuel to convert AMP back to ATP, the ratio of AMP to ATP builds up. The ratio of AMP to ATP within the cell is a measure of its energy state, and is used by many different types of cells in the body to detect energy shortages and trigger corrective measures.
Digestibility: Absorptive efficiency varies in individuals. Digestibility depends on the composition of the specific food how they are prepared, and impact on the absorption of ingested macronutrients.
Sensory and Cognitive Stimuli: Sensory-specific satiation can affect food intake. The average person usually has room for desert no matter how full they may be.
Dietary Energy: The net absorption of dietary energy components varies among individuals and is dependent on the specific foods eaten, how they are prepared, the composition of the food, the impact on the absorption of ingested macronutrients, and intestinal factors. Any imbalance between the intake and utilization of these macronutrients will lead to an alteration in body composition.
Nutrient Density: The number of nutrients per calorie in a food. Essential micronutrients (i.e. vitamins, minerals, amino acids and essential fatty acids) are critical to the biochemical processes that power your mitochondria and drive all the functions in your body. If you want to lose fat you need to control your appetite, get more nutrients per calorie of food you consume!
Daily Calorie Needs: A meal consists of a percentage of carbohydrates, proteins, and fats. Eating food can increase your metabolism for a few hours and is defined as the thermic effect of food (TEF). It's caused by the extra calories required to digest, absorb and process the nutrients in your meal. The percentage of TEF of protein is an increased metabolic rate of 15-30%, carbohydrate is 5–10%, and 0–3% for fats. Although protein has the highest TEF effect, consuming too much protein (more than your body needs will result in it being stored as fat.
Create a balance with your diet by planning your meals ahead. Become aware of body signals from adverse reactions to any food you consume. The more you choose nourishing nutrient dense food, the more nourished, and healthier your body.
Calculate your ideal calorie needs based on your goal, and take the 21 day portion control challenge. Tracking your daily eating habits for 21 days can empower you to choose the best foods to benefit your body as well as your mind and spirit. Ask the coach for more tips to boost your metabolism and increase energy.
Do you know which foods are safe to eat non-organic, and which ones aren’t?
EWG’s (Environmental Working Group) Dirty Dozen and Clean Fifteen lists are what you need to keep yourself, your family, and the environment free from toxic pesticides. EWG.org/foodnews
Learn about Cornucopia and support the best sources of organic food
The Conucopia Institute provides needed information to family farmers, consumers, and other stakeholders in the good food movement through research and investigations on agriculture and food issues.
The Best Start for Babies begins with Healthy Nutrition
Be Fit By Design number one choice is Once Upon a Farm. Because what they put in their recipes is just as important as their commitment to what they keep out. Learn about the Once Upon a Farm Difference.
Recommended Cook Books and Resources to Increase Your Health as well as Culinary Skills
THE SIOUX CHEF’S INDIGENOUS KITCHEN by Sean Sherman
With Beth Dooley, Winner of the 2018 James Beard Award for Best American Cookbook. The Sioux Chef’s Indigenous Kitchen is a rich education and delectable introduction to modern indigenous cuisine of the Dakota and Minnesota territories, with a vision and approach to food that travels well beyond those borders.
With Beth Dooley, Winner of the 2018 James Beard Award for Best American Cookbook. The Sioux Chef’s Indigenous Kitchen is a rich education and delectable introduction to modern indigenous cuisine of the Dakota and Minnesota territories, with a vision and approach to food that travels well beyond those borders.
Food Babe Kitchen by Vani Hari, More than 100 delicious, real food recipes to change your body and your life. She also includes a list of everything in her pantry. Get her free list of Ingredients to avoid in processed food.
Eat to Beat Disease by William W. Li, MD, is a world-renowned physician, scientist, speaker, and author. The New Science of How Your Body Can Heal Itself. He is best known for leading the Angiogenesis Foundation.
Best Bet Diet COOKBOOK Compiled by Joan Embry, Published by Direct-MS Recipes and strategies to help those affected by Multiple Sclerosis achieve better health. 125 Gluten-Free and Dairy-Free Recipes. Hope for those diagnosed and living with MS
The Flavor Bible by Karen Page and Andrew Dornenburg
Food52 Tens of millions of cooks and eaters have found their way to this site.
Bountiful Recipes Inspired by Our Garden by Todd Porter, Diane Cu and their stories of food, travel, life, and photography.
Air Fryer World Healthy recipes in the air fryer are here to enjoy! It’s quick and easy to have a wholesome healthy air fried meals.
Sustainable Gardens
Green Our Planet: The benefits of hydroponics are that your plants grow in a disease-free environment, and since they have adequate water and nutrients, their growth is accelerated by up to 50 percent.
Gardenista: Landscaping Ideas - 16 Simple Solutions for Sustainability
Planet Natural Research Center: 23 How-To Guides and 897 articles from organic gardening experts.
Aero Garden: Indoor automated hydroponic mini gardens easy to maintain and guaranteed to grow.