As we navigate this new journey, expanding and reevaluating how we have previously viewed the food in front of us is the first step of transforming our nutrition and relationship with food. To do so we must enter a space of curiosity and openness. One must be able to question what has been engrained into us from society for most of our lives, and step into a place of exploration. This is the key element towards continual progress. Define your why and become in-tune with your desired outcome. Without this awareness true progress cannot be made and we only end up swimming in circles. If you need help in this area check out the mind-body-soul section and consider starting there. 

Deeply nourishing foods have been a key staple in many cultures across the world. Utilizing the healing benefits of our food has been a staple of civilizations since the beginning of time. Each of us hold a capacity to not only create nourishing meals, but to fully embrace the life they supply to ourselves and those around us. Depending on where you are at in your own journey this can occasionally present as overwhelming. The key here is to take a step back and acknowledge the progress of already deciding to look into this. That truly is the first step into a transformative journey. From there I challenge you to take this in from a pressure free mindset. There is no rush, there is no right or wrong way to go about it. All that lies ahead is exploration and learning what works best for you and your family. Above all joy and love carry the most profound influences on the quality of our life. With that being said let’s explore some starting point options. 

• Release— Letting go of any shame, guilt, or resentment towards past decisions. Learning about how we heal comes from learning about what hurts us. This can create intense feelings of regret and sometimes panic. I encourage you to become still within yourself and recognize that nothing before this point is permanent, and we are litterally regernating new cells every single day. Focus on the now and the freedom that lies ahead.
• Education & Exploration— Taking the time to absorb what feels good and learning new ways of living and nourishing yourself. There is no one specific avenue or answer. Everything about the journey of healing is adaptable to you and your life. 
• Transition— Implementing consistent attainable changes into our routines. Start small and build from there. The foundation has to be laid. Take inventory of your life and identify the areas you feel need to

Bioavailability refers to the amount of a nutrient that can be absorbed and utilized by the body. This means that while foods appear to have similar nutrient content it does not mean that they have the same effect once consumed. Why does this matter? Because 10 grams of plant protein and 10 grams of animal based protein act VERY differently within the body. Sourcing, the food group, geographical location, growing methods, soil, distance from farm to table, and biological factors all influence the nutrient absorption and distribution a food offers to each individual. These factors must be considered when addressing symptom presentation and deficiencies. Furthermore having a genuine connection to the food on your plate as well as an understanding of the benefits it is bringing to your body is one of the most important elements of a truly nourished self. 

Bio-individuality refers to the unique needs each person has in regards to their biological and genetic makeup. In other words there is not a one size fits all answer to nutrition or health in general. Each component and aspect must be tailored to the individual in order to produce the most effective response. There are incredible universal healing tools— but not all of them are what the body needs at all times. This applies to all components and tools available to us but specifically with nutrition when it comes to the ratio and balance of protein-fat-carbs and the sourcing of each. It takes leaning into your body and listening to its cues to narrow this down. It also requires flexibility and adaption as our bodies heal and change so will our needs. Needs shift with the seasons, with activity levels, whether you are pregnant or nursing, if you are unwell, etc. 

Epigenetic’s describes how our environment and lifestyle choices (especially in regards to nutrition) influence the way our genes express themselves. They do not change the DNA sequence rather the way our body interrupts the sequencing. This is important because it amplifies the truth that our body is constantly evolving and shifting in our favor. The food we consume, the products we use, the environment we live in all directly impact how our body performs, heals, and feels. We must take radical responsibility for these decisions and take ownership of the state of our being. Never stuck always fluid the body is waiting to be heard. 

Macronutrients

Fats, proteins, and carbs all work together synergistically to support all of our bodily systems. They are critical for growth, function, and repair within the body. Experiment with ratios and see how you feel. A great (but very loose) general guideline to aim for is 1 gram of protein per pound of body weight (or ideal weight), .8-1 gram of fat per pound, and .7 - 1.2 grams of carbs per lb of ideal body weight. Important to consider these are nothing more than a suggestion. Sometimes we need more protein/fat/carbs based on what we’re doing that day or the season of life we’re in (breastfeeding, competing, pregnant, etc). Make note too that tracking is by no means necessary, be it can be helpful when starting.

Fats:
A diet consisting of plenty of healthy fats is the key to sustained energy, optimal cellular function, and balanced hormones. Fat provides 9 calories of energy per gram. This means that gram-for-gram fat supplies us the most energy. Approximately 60% of the brain is made up of fat, and while glucose is the primary source of brain fuel, our brain is incredibly efficient at utilizing fat for energy. The three classes of fats are Saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids. Polyunsaturated fatty acids have two subclasses: Omega-3s and Omega-6s. Sufficient quantities impact our inflammation management in the body, healthy cells, and maintaining optimal cognitive function. Equally as important as the quantity is the ratio. Ideally, this ratio looks like 1 to 1 and 1 to 4. Consuming mass quant software unrefined vegetable oils and grain-fed animal products drastically throws this ration out of balance. Food sourcing and quality are important to all macronutrients but are especially relevant to fat. This is because toxins build up in fat tissue, so eating poorly sourced fat increases your toxin intake and lowers the quality of nutrients you are receiving.

Fats are responsible for

• Building cell membranes & hormones
• Protecting the lining of our organs
• Allowing the absorption of vitamins A, D, E, and K
• Increasing satiety (the feeling of being full)
• Regulating digestion
• Improving the taste of food 

Prostaglandins are hormone-like substances our body relies on. They work within the cells where they’re synthesized and occur in nearly all body tissues and fluids. Digestion, liver, and enzyme function all contribute to the formation of the three different prostaglandins.

Prostaglandins are responsible for

• Regulating the cell’s communication system (opening + closing channels in the membrane)
• Maintaining homeostasis in the body
• Increasing blood flow within kidneys
• Dialating bronchial tubes
• Controlling inflammatory function

Healthy vs Unhealthy Fats— The key to distinguishing what makes a fat healthy is the process required for extraction and processing needed to be edible. Fats that could be produced by our ancestors include butter, lard, coconut oil, olive oil, and other fats derived from animals/fish. Fats that require equipment, chemicals, and/or machinery include canola oils, soybean oil, cotton seed oil, rape seed oil, etc. Download our healthy fat guide here. Polyunsaturated oils are unstable and become rancid when exposed to heat. This leads to inflammation and deficiency in the essential fatty acids we rely on. Trans-fats (think margarine) are a byproduct of the hydrogenated process and are found to be toxic. They interfere with the synthesis of important fatty acids. 

Fat-soluble vitamins are fats that are stored in the fat tissue and rely on fat to be absorbed into the body. There are various subforms of each and while broken into 4 categories they consist of 40 different vitamins. They act as hormone precursors, antioxidants, and inflammation control.

Vitamin A: Vitamin A otherwise referred to as retinol is critical to many functions within the body. 

• Protects cells 
• Improves vision 
• Essential for the activation of the vitamin D receptor 
• Aides in resisting infection
• Improves skin health
• Converts copper to its bio-available form
• Activates & converts the thyroid hormone receptor
• Regulates our iron recycling system 

Vitamin D: Vitamin D is a hormone, but because we rely on it to live has been referenced as a vitamin. One of the most critical vitamins (hormones) within the body. Our body makes it in the sun for a reason. We are reliant on vitamin (hormone) D as it impacts over 1,000 genes in our body. Supplementing vitamin (hormone) D is not ideal as it throws off many other vitamins, and is not an optimal method of improving its many functions. Before even considering supplementation first understand why you might be lacking and address the root of the imbalance. Vitamin deficiency (hormone) D is correlated to lack of sun exposure, a low-fat diet, not enough animal proteins that contain retinol, magnesium deficiency, stress, GMO food consumption, and cholesterol-lowering medication. To restore vitamin (hormone) D get out in the sun! Unfiltered sunshine stimulates the production of cholesterol sulfate and vitamin (hormone) D which allows this form of vitamin D to be transported to the liver. Read the circadian section to learn about increasing sun exposure safely. By reducing inflammation, restoring magnesium, and eating lots of fat-soluble food we can begin replenishing these stores. This is where bioavailability comes into play again. There are plant foods that contain D2 (ergocalciferol) and there are (primarily) animal foods that contain D3(Cholecalciferol). D3 is more readily absorbed by the body. 

Vitamin (hormone) D is responsible for:

• Optimizing immune function 
• Producing sex hormones (estrogen & testosterone)
• Aiding in calcium absorption & utilization 
• Moderating inflammation 

Vitamin E: An antioxidant with incredible benefits. It works with trace elements (like zinc and selenium) to prevent cancer and cardiovascular disease. Processing and frying foods in oil removes most of the vitamin E content from food. Similarly, diets high in polyunsaturated oils require more vitamin E. Vitamin E plays a part in:

• Protects cell membranes
• Enzyme sites
• Helps protect and heal DNA from free radical damage
• Tissue repair
• Circulation 

Vitamin K: This fat-soluble vitamin is critical to many functions within the body including 

• Blood clotting 
• Bone formation
• Improving heart health
• Supporting cognitive function
• Regulates blood pressure

Foods that contain the most bioavailable fat-soluble vitamins include:

• Eggs (yolks specifically) 
• Meat and organ meats (especially liver)
• Dairy (raw especially) NO added vitamins
• Fish (cod, salmon, mackerel, sardines, mahi-mahi, other deep sea fish)

Carbohydrates:

While carbs have been under attack in recent years, they too play a huge role in the way our body functions. A diet without carbs is incredibly damaging to our health as a whole. The key element here is balancing the amount of them we consume with each meal. When sourced mindfully they are essential to how you feel and the longevity of your health. There are two categories of carbs: simple and complex. Both classes of carbohydrates are converted into glucose. The difference is how quickly they are absorbed. Complex carbs otherwise known as polysaccharides are soluble and insoluble fiber. Soluble fives slow down gastric emptying, increase transit time, and decrease nutrient absorption time. Insoluble fibers speed up transit time and bulk up poop. Fiber is not broken down by enzymes but is what feeds the microbes in our guts. When the microbes eat the fiber we consume they produce vitamins like k2, b12, short-chain fatty acids, and organic acids. Carbs play important roles in energy regulation, digestion, feeding our gut microbiome, cognitive function, and many other important processes in the body.

Carbs are responsible for

• Fueling our brain
• Fueling our gut microbiome 
• Fighting off infections 
• Growing new tissue 
• Lubricating joints

Proteins:

Proteins are the building blocks for tissues, organs, nerves, and muscles. It is essential to consume adequate amounts of protein. Often this is drastically undervalued in the modern health world. The average American is consuming significantly less protein than is optimal for overall health and performance. There are approximately 50,000 thousand different proteins in the human body. Protein is an essential building block of enzymes, antibodies, hemoglobin, and peptide hormones. Enzymes are specialized protein molecules that are responsible for all biochemical processes. Antibodies fight off infection and hemoglobin is found in red blood cells and transports oxygen around the body. Peptide hormones in the body include adrenocorticotropic hormone (acts in the adrenals), oxytocin (fell good hormone), and insulin and glucagon (released from the pancreas to regulate blood sugar and energy levels). Of the hundreds of identified amino acids only 22 are used in the human body. Of the 22 9 are considered essential which means they cannot be made in the body and must be consumed. 6 more of the 22 can be created from other amino acids however the conversion process is incredibly inefficient making it ideal (even necessary) to get from food. There are plant proteins and some are complete. However, high-quality protein from animal sources is more bioavailable and is complete (including the 9 amino acids we cannot produce on our own).  

Proteins are responsible for 

• Fighting off infection
• Building blocks for tissues, organs, nerves, muscles, and more
• Helping red blood cells transport oxygen
• Regulating blood sugar levels
• Producing oxytocin 
• Providing the necessary amino acids for serotonin 

Micronutrients

Micronutrients refer to vitamins and minerals which are essential to survival and vitality. Most vitamins cannot be made by our bodies and must be consumed through food. Additionally, many vitamins produce the best results by being paired with trace minerals, enzymes, and other vitamins from real food. 

Vitamins:

Vitamins only account for less than 1% of the human body, but they play crucial roles in health and growth. They act as cofactors in metabolic processes and support tissue growth, digestion, elimination/detoxification, immune function, and disease prevention. Fat-soluble vitamins can only be absorbed from food when dietary fat is present. When excess fat-soluble vitamins are present they are stored in fat tissue. Water soluble vitamins do not rely on fat for absorption and utilization, and when in excess are excreted through our urine.

• Vitamin B3 (niacin)
• Vitamin B5 (pantothenic acid) 
• Vitamin B6 (pyridoxine) 
• Vitamin B7 (biotin)
• Vitamin B9 (folate NOT the synthetic form of folic acid)
• Vitamin B12 (cobalamin) 
• Vitamin C (NOT the synthetic form of ascorbic acid)
• Vitamin E
• Vitamin K1 and K2

Minerals:
Our body’s mineral supply is concentrated primarily in the skeletal system. They are an essential factor in healthy bone metabolism. Our body is composed of about 4% of minerals. They cannot be made by the body and have to be consumed. Of the 118 elements 18 native minerals are required, however many more prove to be beneficial and supportive to health and vitality. Minerals act as cofactors for enzyme reactions. This means they stimulate the proper pH of the blood and facilitate nutrient transfers across cellular membranes, maintain proper nerve conduction, contract/relax muscles, regulate tissue growth, and provide structural and functional support. There are two main groups: macrominerals and microminerals (trace minerals). Macrominerals are needed in large amounts while trace minerals are needed in smaller amounts. These nutrients work and impact each other. Some work synergistically together and enhance the qualities of one another while others are antagonistic and inhibit the physiological action of others. This is why blindly supplementing is never a good idea and many times supplementation at all is not necessary. Rather adjusting food sourcing and the other foundations (digestion, nervous system, circadian rhythm, stress, lifestyle choices, etc) is enough to bring back harmony within including our mineral balance. Hydration ensures blood is fluid enough to transport minerals throughout the body. Electrolytes allow the proper transfer of nutrients in and out of cells.

Mineral Deficiencies— The shift to industrial monocultures and the removal of grazing/foraging animals has led to soil depletion of minerals. When the soil is depleted the minerals in both food and animals are reduced. Common deficiencies include calcium, iodine, iron, magnesium, and zinc. Things that inhibit our absorption and use of minerals 

• Iodine- chlorine, fluoride, and bromine displace iodine in the thyroid (and contribute to thyroid dysfunction)
• Iron- Coffee, tea, and foods high in tannin, large amounts of aspirin, and not enough bioavailable copper impact iron utilization and recycling. Most people are not iron deficient, but rather are lacking the  
• Magnesium- Stress, high blood sugar, elevated insulin levels, alcohol, and high calcium 
• Zinc- Stress, refined carbs, coffee (and other caffeine), alcohol, and imbalanced copper
• Calcium— Often people are not deficient in calcium but are rather missing the cofactors needed to absorb it. These include hormonal function, hydration (including electrolytes), other minerals, vitamins, fatty acids, and digestion. Instead of supplementing address these factors first. 

Macrominerals include:

• calcium
• chloride 
• magnesium 
• sodium
• sulfur 
• phosphorous
• potassium

Microminerals include:

• boron 
• chromium 
• copper 
• germanium
• iodine
• iron
• lithium 
• manganese 
• molybdenum 
• rubidium 
• selenium 
• silicon 
• vanadium 
• zinc

Synergistic minerals work together to maintain homeostasis 

• Iron & Copper— Sufficient copper is required for iron utilization
• Magnesium & Potassium— Magnesium enhances cellular retention of potassium

• Calcium, magnesium, and phosphorus— All three are required to maintain the structure of bone tissuesAntagonistic minerals either inhibit the absorption of one another or interfere with their metabolic functions. 
• Zinc and copper
• Sodium & Potassium
• Calcium & Magnesium

Synthetic vitamins & fortified food
Foods that have been fortified mean they have had iron added to them and should be avoided at all costs. Similarly, synthetic vitamins are not optimal or ideal to consume. They are not easily absorbed, they interfere with other minerals and vitamins and can lead to further imbalances. Whole-food forms of nutrients should be a priority and will produce a significantly greater impact. 

Food sourcing and seasonal eating

The key to a nourishing diet comes down to the quality of food you are consuming. How to source the most nutritionally dense food?

1. Utilize farmer’s markets and CSA boxes! CSA refers to Community Supported Agriculture and many cities offer local shares to get produce & meat delivered to you. Get to know the people who are growing food local to you. Not only is it better for you and the environment but it fosters a more intimate relationship with the food on your plate. Not all farmers pay for the USDA organic label. Ask them about their growing practices and what chemicals they apply to their crops. Many farmers avoid toxic chemicals, but cannot afford to go through the certification process. The benefit to farmer’s markets and co-ops is that you are also eating with the seasons. Seasonal food not only increases variety but is a key element to our internal circadian rhythm. The food we eat communicates to our cells the time of year if that matches our environment it creates balance and harmony— On the other end when we eat food grown across the country/globe it communicates a mismatch and contributes to inflammation and disruption. Historically our ancestors only had access to food grown locally and this led to a greater diversity in nutrients. Additionally eating a larger variety of food can decrease food sensitivities that develop from overconsumption of certain foods. This ties back to the ‘nature made no mistakes’ concept. There is a deeper reason behind growing seasons and when feasible and possible you can benefit tremendously from honoring this.
2. Meat & seafood— The diet of the meat you eat, and the environment the animals are raised in directly impacts both the density of nutrients and the health of the meat. Animals that are fed biologically appropriate diets, treated humanly, and free to live their lives as they would in the wild produce significantly better and tastier meat. Additionally, farming practices that honor the natural cycles of animals such as cattle and bison contribute MASSIVELY to the health of our soil and environment. Regenerative farming practices are essential. When it comes to fish and other sea food seek out the term “wild-caught".” This ensures that the creature grew up in its natural habitat eating appropriate food. Farm-raised seafood means that the fish were produced and raised in small enclosures and fed unnatural diets. This increases disease, and often they consume antibiotics which then are passed through to whomever consumed them. 

Food & Nutrition Labels:

Labels can be overwhelmingly misleading. Greenwashing is a term to describe marketing food/products as being healthier or “better” than they are. Companies take advantage of labels and phrases to make their products stand out from others even when the ingredients or sourcing is not what it appears to be. 

• Grass-fed and grass-finished are two different things. It is more common to see labels of grass-fed meat now, but this only means that at some point in their life, these animals ate grass. When seeking grass-fed animals that have only eaten as nature intended look for labels or information that states grass-fed, grass-finished, or 100% grass-fed. 
• Pasture-raised or pastured animals spend most of their time outside and typically have access to natural diets. However, some pasture-raised animals are supplemented with grain. In the case of chickens, it can be difficult to find chickens only fed insects. The next best thing to look for is that they are not fed corn, soy, or GMO grain. Eggs are an excellent food to try and source locally when possible, and when it’s not ensure that you pay attention to the diet they are eating and the environment they’re being raised in. 
• Cage-free vs. free-range poultry & eggs. Cage-free eggs can lead people to think that they are roaming freely. This is simply not true. Cage-free only means that they are not inside a tiny cage. Often they are still crammed in tight quarters away from sunlight, fresh air, and anything resembling their natural diets. Free-range is similar however these animals have some access outdoors. How much and what type of environment (concrete vs pasture) is not disclosed? 
• Organic & conventional produce. The term organic has grown tremendously, but these regulations can be complicated. Different countries have different regulations that allow the food to be labeled organic. Both organic and conventional produce in the USA still use fertilizers and pesticides. The difference is that organic uses non-synthetic and less toxic versions. It is still important to thoroughly wash all forms of produce. Farmer’s markets or growing your food is the best way to understand what exactly is being applied to the food you are eating. Organic animal products are raised using only organic grasses or grains. The term does not specify whether a given animal is grain-fed, grass-fed, or pasture-raised.
• Non-GMO means that the food was not genetically modified. It does not imply what chemicals the food was treated with, or the environment the animal was raised in. 
• Processed foods & additives

Many processed and pre-packaged foods contain toxic ingredients that are used to save money, change the flavor/taste, or prolong the shelf life of the food. These products damage our health and contribute to many symptoms and dysfunction within the body. These ingredients are linked to neurodegenerative diseases, digestion ailments, behavior issues, cancers, and so much more. The easiest way to avoid them is to seek food in its whole form or opt for products that have minimal/better ingredients. If you cannot pronounce the name of an ingredient or do not know where it comes from it likely does not belong in your body. 

• Food dyes/coloring
• Preservatives
• Emulsifiers
• Additives (including sweeteners)
• Flavorings 

Carving out space for balance

Equally (if not more) important than the food that goes into your body is how you feel about it. Any anxiety/resentment/fear you hold about eating is going to immediately impact the way your body responds to it. Hold space for yourself to enjoy the food on your plate! Gratitude, love, and joy carry such powerful frequencies, and embodying those emotions while eating creates a ripple effect throughout your body. So, when you want to eat something with a less-than-optimal ingredient label do so boldly and with confidence knowing that the joy that experience brings you holds healing benefits of its own. If you have negative experiences with certain foods it would be wise to limit them until you can release that energy and correlation. There is balance in all realms of life and there is no black and white scale that needs to be followed. Let yourself indulge in the beauty life and food hold. If it pleases you to sit with your friends and eat a crispy cream donut then do it! If you find the most joy in eating a grass-fed steak lathered in butter then by all means let that be your standard. The idea here is to be and flow through life and that includes food. Your mindset holds more weight than you might give credit for. Restriction leads to constriction. When you deprive yourself of anything because you think you have to you are creating that state of energy within your body. This is why the inner work is so deeply important because progress is rarely (if ever) made when we are not working with ourselves. Punishment is never going to create lasting benefits. But joy and love they do. There will always be more optimal decisions we can make when it comes to what we consume, but let that truth collide with grace and balance in a way that suits your life best. Let yourself transition and move with flexibility. 

Cooking & recipes. Because eating well should be FUN

Revitalizing your kitchen
Set yourself up for success by transforming your kitchen into a stress-free and enjoyable space. This is where you craft the nourishment that fuels your and your family’s well-being. Your kitchen plays a pivotal role in your overall wellness, and you deserve to create a physical space that brings joy to your meal preparation.

1. Give your kitchen a makeover— Whatever is taking up space on your counters or cabinets get rid of it, or move it somewhere else! You want to be able to flow throughout your cooking space and that is made significantly harder when we have an accumulation of clutter. Then move onto your refrigerator and pantry. Get rid of all the food that you do not touch, no longer want to touch, and that isn’t in alignment with your current dietary goals. Removing them makes it infinitely easier to let go of them. If you cannot physically throw them away consider finding a new home for them somewhere out of eyesight. 
2. Bring life to your kitchen by adding things that bring you joy. Use items like your towels, measuring cups, utensils, or even a little decor to liven up the space and bring you comfort and excitement. 
3. Keep it clean. Nothing deters cooking like a giant mess that we do not want to add to or continue to overlook. Try and implement some habits and routines to stay on top of your kitchen. 

Once we have set the mood in our environment it’s time to put some groundwork in to allow for the mental and creative space needed to prepare our meals. Everyone has different needs to consider when forming a plan for cooking. Some of us do great with as-we-go preparation, and others benefit tremendously through utilizing meal-prepping plans. The vast majority of us fall somewhere in between and reap the benefits of incorporating both. Let us dive into a few of the methods available as well as some excellent resources if you are looking for more support. 

Helpful tools to have on hand:

• Food processor— Excellent tool for shredding/slicing large quantities of veggies. Can be used for pureeing pulses, veggies, and meats (dips, spears, pates). They can also make nut butter. 
• Immersion blender— These hand-held blenders significantly expedite and simplify making your own sauces, dressings, soups, and anything else you would want to blend up. They are offered at various price points and have a much quicker turnaround time in the kitchen (including clean-up). 
• Instant pots— These are revolutionary and allow you to make a wide array of nourishing meals and staples. They are an all-in-one tool for pressure cooking, slow cooking, and steaming. They can be used for meats, stews, yogurts, hard-boiling eggs, cooking vegetables, and broths. 
• A great knife— Having at least one high-quality knife is going to be a game changer in prepping your meals. Not only are they safer, but they make cutting through meat and produce so much more efficient which leads to less frustration. Knives that are hand-forged from a block of steel make it easier to sharpen once the blade dulls. Sharpening only has to occur roughly 1-2 times a year and ensures even, fluid, cuts. Another tip is to seek out “full tang” blades. These are blades that are one piece of steel from end to end. Blades screwed in have a shorter life and are less able to keep up with heavy preparation of food. 
• A wooden cutting board— Plastic cutting boards leech the chemicals into your food and are less than ideal to use (especially all the time). Wooden/glass/bamboo cutting boards dull knives more often (but are still better than plastic which also dulls your knife). You can use coconut oil to condition the wooden boards periodically. An initial investment here will pay off in the long run if cared for properly.

Meal planning

This is where it pays off tremendously to have your favorite inspirations on hand. Whether in the form of cookbooks, social media pages, blogs, or family recipes be sure to utilize these sources to your benefit. Many people have created an abundance of delicious nourishing recipes. These recipes vary in difficulty and many are created to be simple, easy, and satisfying. Food should be enjoyed! If your meals do not excite you then something needs to shift, because how you feel about what you consume significantly impacts its ability to truly nourish you.  

Our absolute favorite sources of inspiration and recipes: Find more in our practitioner section.

1. Fallon at Fallon’s Table. Goodness, this woman has created cookbooks from Southern “Fixins” to Batch recipes that make prepping yummy food a breeze. She also has versatile meal plans that are easy to adapt to your individual needs. Truly an excellent resource to utilize. 
2. Noelle at Coconut’s & Kettlebells. Noelle has the most divine recipes to satisfy your sweet and savory taste buds. She has an extensive offering list of delicious food and makes it easy to navigate any food groups you may prefer to avoid. 
3. Jennifer at Nourished Kitchen. Ranging from seasonal recipes, drinks, breads, and desserts, all the way to tinctures this is a wonderful resource to have on hand for all sorts of homemaking inspiration. 
4. Tieghan at Half Baked Harvest. Sensational recipes. She covers all the bases from appetizers, and drinks, to the most delicious desserts. She also teamed up with Home Chef if you are looking for extra convenience check that out here. 

For those who are more spontaneous. Plan your meals for your day the night before. This will require ensuring you take tabs on how much meat/produce you have so you can replenish as needed. Keep your favorite spices, herbs, dressings, and sides on hand and replenish as needed. You can take a more generalized approach to shopping if you want to lessen your trips out and be sure to supply yourself with enough for the week while still leaving flexibility in the direction you take for meals. You can still implement whichever tips you want from the list below. We encourage everyone to tailor these concepts to their daily flow and season of living. 

Tips & Considerations

1. Set Your Intention: Start with achievable goals. Don't overcomplicate your meal planning at first. Start slow and map out a few meals at a time! The key is not to overwhelm, but to glide into change
2. Take Inventory: Before making your list or menu take stock of what you already have. This prevents you from buying duplicates or wasting food.
3. Create a Weekly Menu: Decide on the meals you want to prepare for the week. Include a variety of proteins, sides, and plenty of healthy fat. Aim for balance and include your preferences and schedule.
4. Incorporate Seasonal Produce: Check out our seasonal guide and plan your meals to include them when possible. These foods are also more cost-effective when purchased in season. 
5. Batch Cooking: Cook in batches, so you have leftovers for the next day or to freeze for future meals. This saves time and ensures you always have something on hand.
6. Prep Ingredients: Care out timer to prep. Chop vegetables, marinate proteins, and pre-soak grains in advance. This makes cooking during the week much quicker and less stressful.
7. Use a Meal Planning Tool: If this resonates use it! There are various apps and tools available that can help you plan and organize your meals. They often come with features like grocery list creation, recipe storage, and nutrition tracking.
8. Stay Flexible: While planning is helpful, it's also essential to be flexible. Life ebbs and flows, and sometimes you might need to switch meals around or change up gears entires. 
9. Involve Your Family: If you're cooking for your family, include them in the process. It takes all the pressure off of you and includes their choices and tastes. This can help make mealtime more enjoyable for everyone, especially kiddos.
10. Experiment and Have Fun: Meal planning doesn't have to be boring. Experiment with new recipes to keep things fresh. Try to create a process you enjoy. Let it be time intentionality and slowing down. Find joy and healing in the sharing of meals with loved ones (or even time with yourself).