#gotnutrition

MOST RECENT

Vitamin C has long been positioned as a vitamin for the common cold. It’s far more involved in our biochemistry than just in immunity.
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It is directly involved in synthesis reactions involving collagen, carnitine, neurotransmitters, and hormones (just to name a few).

Is it just in citrus fruits? Heck no! It’s found in high concentrations in things like asparagus, 🥦, bell pepper, spinach, and more!
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Start your day with a glass of warm water with the juice of half an organic lemon for something yummy and nutritious to drink to get you going in the morning.

Do I need to supplement with it? According to many sources including the Linus Pauling Institute, research shows no significant effect once a cold starts (so you can skip those high dose C drinks), but if you’re eating it daily in your foods you should be getting enough and that is likely to reduce the length of a cold in 14% of kids and 8% of adults. Athletes, soldiers or those under extreme stress may benefit from additional Vitamin C, but most of us will get enough if we include these gorgeous whole foods into our life.

#vitaminc #eatyourgreens #wholefoods #plantbased

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💥Lançamento!! Direto da @feiranaturaltech e já começam a chegar na Green!!
📍Doce Proteico Premium de Creme de Avelã. Importado da Alemanha, este doce é uma versão da Nutella, só que a base de Whey Protein e com...
Baixo carboidrato;
Fonte de gordura boa;
Adoçado com Maltinol;
Com pedaços de Avelã;
Venha provar e garantir o seu 😍😋
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Do you ever find yourself with leftover sauces: marinara, pesto, chimichurri, etc.?

Save them and use them on your morning eggs!

This is leftover Tikka Masala sauce from a recent trip to the local Indian spot we like.

I made organic spiralized squash hash browns with a pastured over-medium egg from @vitalfarms and topped it with this deliciousness.
🍳
Ta Da! Eggs Tikka Masala #tikkamasala #sauce #leftovers #eggs

My 7 year old, @dylanbeam_official was asked on a live comedy improv show @a_little_advice about eating healthy. Here is her answer on eating a healthy breakfast. Catch the whole video including the hilarious musical #improv that went with it on her YouTube Channel Dylan B. “A Little Advice: Dylan Beam.” I highly recommend it as it is quite funny!!

Ever since the Facebook Live with Tracy, I’m getting lots of questions about what I do as far as veggies for breakfast. Here is today’s take:
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Vital Farms pastured Eggs 🥚 scrambled with cut up Applegate sausage.
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Roasted Broccoli 🥦
(Olive oil, Celtic sea salt, pepper...keep it simple!)
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Roasted Butternut Squash
•pre-cut from Sprouts or Costco•
(Celtic Sea Salt, Cinnamon, olive oil)
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Both roasted at 400 degrees for 20 minutes. Done and with leftovers. Too easy.
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My plate doesn’t look fancy, but even my kid cleaned her plate this morning. She also had her requested radishes. #breakfastofchampions #breakfast #eatyourveggies #healthykids

Today I heard a sentence come out of my 7-year-old’s mouth that I’ve been waiting for a long time to hear:
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“Can I have more lettuce, Mom? I love lettuce!”
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I, like many parents, made the mistake of giving my child “kid food.” You know, the typical pizza, chicken tenders with fries, cakes, cookies and candy. Wanting her to have a “normal” childhood. Over time she lost her taste for all the veggies she used to love when she was a baby 👶. It’s not that she never has it anymore, but it’s far less often.
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The truth of the matter is that this is not a “normal” diet. We have normalized something that was never meant to be normal. Calorie dense and nutrient deficient. This was something I had to learn and work to correct my mistake.
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Parenting is the hardest thing I’ve ever done, and that doesn’t even include dietary changes! This gradual process is still happening, but it’s taken over a year to get to where we are now. Be patient with the process, don’t give up. Just when you think you are ready to give up, you realize they like something they didn’t before.
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Small steps. Patient steps. We can restore our children’s diet from a calorie dense one to a nutrient dense one.
#childrenarethefuture
#dontgiveup
#yougotthis
#healthykids

Look at all that effort mom went through. At least she’s making eating healthy fun! #eathealthy

The Omnivore’s Dilemma
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This book came out quite some time ago, but it is one of the most comprehensive and unbiased books about food I have ever read.
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@michaelpollan has no agenda on convincing you to eat any one way and he even questions his own beliefs through his experiences he shares.
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If you want to understand where our food system came from, the history of eating real food, and even the philosophies on eating certain ways then you need to read this book sometime soon.
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#indefenseoffood #omnivoresdilemma #michaelpollan #huntergatherer #ancestralhealth

Isn’t this what reading labels these days is like? I love when I see “Gluten Free” on a tomato. #funny #humor

Orange Juice is a popular breakfast accompaniment. Fortified with calcium or fresh-squeezed, this tradition of consuming this beverage is giving us pause.

So what happens when you drink this juice, or any fruit juice for that matter?

There is no doubt that concentrated vitamins and minerals are good and people swear by its health benefits, but there can be adverse affects to our blood sugar when we take in fruit juice without the fiber it contains that helps us to take up the sugars slower. Not to mention, it would be excessive to take in as many oranges as it takes to juice one glass of orange juice.

Studies are now connecting blood sugar imbalances to chronic conditions such as inflammation and other chronic diseases. You can have blood sugar imbalances without even realizing it. It is not reserved for the diabetic or hypoglycemic individual.

Bottom line, eat the orange 🍊 and balance your meal with protein, healthy fats, and veggies. Make sure you’re consuming more veggies than fruit.

Tip: If you’re dying for the occasional fresh glass of juice, go with a green juice with lemon (or small amount of fruit, I always ask them to cut the amount of apple they would put in down to half) and eat it along with a balanced meal to keep your blood sugar more stable.

@dylanbeam_official has been learning about how to read nutrition labels from sugar contents to the ingredients list. Although “Carnuba Wax” is deemed as safe, I’m proud of her for questioning the ingredients she doesn’t recognize in her food. She made this decision on her own because she didn’t like the idea of things she didn’t understand on the label.

It’s never too early to start teaching kids about nutrition labels and what’s in their food. She knows how many grams of sugar per day is ok for her and how to find that on the label. It’s a great lesson in taking control of what you eat from a young age!

Grass-fed vs. Conventional
“A growing body of scientific research indicates that pasture substantially changes the nutritional profile of chicken and eggs, as well as of beef and milk. The question we asked about organic food -is it better than the conventional kind?- turns out to be much easier to answer in the case of grass-farmed food.” -Michael Poland, The Omnivore’s Dilemma
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Why?
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These animals were meant to be pastured, not out on a feedlot in close proximity (which actually increases risk of illness and disease) and eating foods it’s metabolism was never meant to eat.
Look for grass fed or pastured products at your local farmers market, organic food store or even buy them online from companies like @uswellnessmeats or @butcher_box

Eating seasonally offers us the chance to get the richest vitamins and minerals in our food and it’s more likely to be locally sourced (although you should always check the label). 🥒
Foods that have traveled a long way are not as fresh and can impact the nutrient content. You want those veggies properly grown in season at the right time of year too. 💪🏻
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Veggies in season in the spring in the Southwest region of the Southwest:
Avocados 🥑
Arugula
Asparagus
🥦 Broccoli
Cabbage
Carrots
Cauliflower
Celery
Chard
Corn
🥒 Cucumber
Eggplant 🍆
Garlic
Green Beans
Kale
Leeks
Mushroom 🍄
Onions
Potato 🥔
Peas
Radish
Spinach
Squash
Turnip
Zucchini

Look for these in your local farmers market and support your local farmers. Don’t be afraid to ask them how they grow their food.

A little bit of Maryland crab to round out a great trip to the east coast. 🦀 🥗 #crab #maryland #marylandcrab #delicious #messyeater #worthit

“Don’t you find it odd that people will put more work into choosing their mechanic or house contractor than they will into choosing the person who grows their food?” -Joel Saladin *** Food is our essential fuel and source of nutrients, yet we consume calorie rich, nutrient deficient foods as fuel! Why?! *** Fill your plate today with nutrient-dense fruits and veggies along with great quality protein and healthy fats! Fill your body with more than just the calories it needs, but the nutrition it needs for your body to be in the best working condition. 🥗

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Sugar, sugar sugar 🍭 Let's get the low down... 🍰 Sucrose - AKA table sugar, glucose, dextrose, fructose, caster sugar, brown sugar, icing sugar. This is the white stuff (generally) which has gone through a process called refining and lacks any nutritional benefits apart from being a source of energy and sweetness. Unfortunately, this may be the cause of belly fat, love handles, muffin top etc. 😑 🍒 Natural sugars - found in fruit, veg, milk, honey and in their pure forms have no added sugar, only naturally occurring sugars from their nutritional make up. These sugars are a natural energy source as well as having the addition of essential nutrients e.g. fruit is full of vitamins and fibre 🍓🍌🍉 and milk a great source of protein and calcium 🍼🐄💪🏼 Unfortunately, there isn't a 'healthy' sugar and too much can cause weight gain and other health concerns. This said, sugar can play a part in the daily diet if you manage your intake.

Bad foods don't exist, it's bad diets which are the issue 🙅🏼 Public Health England recommends no more than 30g (7 teaspoons) of added sugars a day (average adult) so keep an eye on your sugar intake! 👀

#GOTnutrition #healthtalk #sugar #eatclean #behealthy #foodfriday

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Beautiful days call for beautiful food. 😊
Plant Based 🌱whole body wellness, and some self love ❤️ Between my salad 🥗 and my smoothie I got all my greens! Got some beans 😉 and soaked up some Vitamin D ☀️ #sunspring #kalesalads #hummusandveggies #plantbasedsimple #gotsun #gotsalad #gotnutrition #getfitforlife #eatwelldogood #yogadiet #wellnessjunkie #wellnessrevolution

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