NutriTam

12/11/2025

12/10/2025

Fiber often goes unnoticed, but it plays a crucial role in how the body regulates, restores, and maintains its rhythm. If digestion feels off, if your skin flares without warning, if your energy dips hard mid-afternoon, or if sleep feels shallow, fiber might be quietly missing from the picture.

This isn’t about greens for the sake of it. It’s about what happens after you eat -- how nutrients are absorbed, how waste is cleared, how messages move through the gut to the rest of the body.

Fiber helps keep those systems communicating. Soluble fiber slows down digestion, allowing nutrients to be better absorbed. Insoluble fiber sweeps through the gut, helping eliminate what the body no longer needs. Together, they support the microbes that influence mood, blood sugar, detoxification, and sleep.

Constipation isn’t just uncomfortable. It often signals a buildup of hormones and waste that the body hasn’t cleared. That delay can subtly raise internal stress, even when everything else looks fine.

Supporting your gut with fiber doesn’t require a full dietary overhaul. It could look like soft lentils simmered with garlic and greens, roasted carrots alongside whatever’s already in the oven, or a spoonful of flaxseed stirred into warm oats. These are foods that support without demanding much in return.

Sometimes it’s a scoop of white beans in broth, a bit of avocado on toast, or cooked apples with their skins intact. None of it is flashy. However, it offers structure, which helps your system soften out of reactivity.

You may notice the difference slowly: clearer skin, more even energy, sleep that settles more easily. A body that feels less on edge. These shifts don’t come from perfect eating. They come from giving your gut what it’s been waiting for -- something to work with, something to move, something to respond to.

12/03/2025

Wednesday Wellness tip for the upcoming busy 🎄holiday season!



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11/28/2025

Certain foods do more than fuel our bodies -- they can also help soothe an overstimulated nervous system. When life feels hectic and overwhelming, the right choices in your kitchen can be the gentle nudge your body needs to regain its balance. Even the smallest adjustments to your diet can work wonders in helping you feel more centered and at ease.

These five ingredients can work quietly in the background, offering something steady beneath the swirl of a busy week:

1. Wild Blueberries
Small, dense, and deeply pigmented. Tossed into yogurt or eaten straight from the freezer. These berries are rich in polyphenols and flavonoids that may support cognitive resilience and ease oxidative stress. They don’t promise a dramatic shift. Just a slow, protective hum that builds with time.

2. Pumpkin Seeds
Handfuls of magnesium, zinc, and healthy fats, all in one place. Keep a jar near your desk or sprinkle them over roasted vegetables. Magnesium is known for its role in neuromuscular balance -- something especially helpful when tension gathers across the shoulders or sleep feels fragmented.

3. Fatty Fish (Like Sardines or Salmon)
Not always a weeknight default, but deeply worth weaving in. Rich in omega-3s that may buffer against inflammatory load and help regulate mood signals. Try a tin of sardines on crackers with lemon and olive oil. Simple, salty, grounding.

4. Avocados
Soft, mineral-rich, and filled with B vitamins that support the stress response. Sliced into grain bowls, blended into smoothies, or mashed with a bit of sea salt and tahini. The fat content helps stabilize blood sugar, which can quietly steady emotional swings and mid-afternoon fatigue.

5. Fermented Veggies (Like Kimchi or Sauerkraut)
Just a forkful on the side of lunch. Tangy, bright, and rich in live cultures that feed your gut microbiome -- which, in turn, communicates with your brain. Especially helpful when stress begins to show up in digestion, appetite, or mood lability.

This journey isn’t about strict restrictions or harsh cutbacks. Instead, it's about discovering little ways to strengthen your foundation.

11/20/2025

There’s a certain heaviness that lingers after eating. Not uncomfortable, just present. The fullness of a meal still settling, a quiet fatigue under the surface. That’s often when I step outside. Not with a plan or a pace in mind, but simply to let my body catch up to what it’s just taken in.

1. It gives my body a head start.
That first stretch of digestion can be surprisingly demanding. Even a short walk can help ease the work your body is already doing behind the scenes. The shift in movement supports your muscles as they pull glucose from your bloodstream, offering a subtle assist to your metabolism.

2. It meets me in real time.
This isn’t a workout. There’s no change of clothes, no tracking, no mental checklist. Just a few minutes of motion while the meal is still fresh in my body. The kind of walk where you still feel full and maybe a little tired, but you’re giving your system space to transition instead of rushing into the next thing.

3. It helps smooth the edges.
Blood sugar can spike more sharply when we go straight from eating to sitting still for long stretches. A brief walk offers a soft interruption to that pattern. Not to fix anything, but to soften the swings that tend to follow a heavy or fast meal.

4. It becomes its own kind of pause.
Sometimes I notice the sound of my steps or the way the light has changed since I sat down to eat. Sometimes I don’t notice much at all. But the act of stepping out helps mark the shift between the nourishment I’ve taken in and whatever the day holds next.

I’ve learned to treat this as part of the meal, not an afterthought—a quiet way of staying in relationship with my body, long after the last bite

11/13/2025

Feeling sluggish, bloated, or just off your routine? 🍂

You don’t need another strict plan—you need a reset.

The Fall 5-Day Reset is simple, flexible, and designed to help you feel lighter and clearer—without juice cleanses or endless restrictions.

✨ Early bird pricing ends November 21, sign up ASAP!!
Comment RESET ⬇️ and I will send you the sign up link.

11/13/2025

That feeling like a meal is just…sitting there. Sometimes it’s not the ingredients that are working against you, but the pace and presence around the plate. Here’s what it can look like to support digestion through how you eat, not just what you eat.

1. Take time to chew
If you’re halfway through dinner before realizing you haven’t really tasted it, you’re not alone. Chewing is where digestion actually begins. When you pause between bites and break food down slowly, your body doesn’t have to play catch-up later. Less pressure on your stomach, less chance of that heavy-after feeling.

2. Step away from your screen
Even a good podcast can make you miss your body’s signals. Eating without distraction allows your nervous system to register the meal, and helps you notice when you’re truly full, not just done chewing. It sounds simple, but the shift in how food feels can be surprisingly noticeable.

3. Hydrate between meals
Sipping water throughout the day helps your system stay fluid, but drinking large amounts right before or during meals can dilute the stomach acid your body relies on to break things down. If your digestion feels off, try spacing your hydration out more evenly.

4. Keep portions comfortable
There’s no prize for cleaning your plate when your body’s already full. Smaller, balanced meals often feel better afterward -- especially if you tend to eat quickly, under stress, or on the go.

5. Fold in fermented foods
You don’t need a whole fridge full of probiotics, but adding something like sauerkraut, plain yogurt, or miso occasionally can help maintain the microbial diversity that supports digestion in the long run.

6. Pay attention to stress
Tense shoulders. Tight belly. A racing mind. When stress is high, digestion slows. Practices like walking after dinner or taking five minutes to exhale before a meal won’t fix everything, but they can help your system stay in a state that supports digestion.

7. Move regularly
A body in motion keeps things moving internally, too. Even gentle activity like stretching or walking can help stimulate digestion -- especially when done consistently.

Sometimes the shift isn’t what you’re eating, but how you’re engaging with the moment around it.


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11/11/2025

🍁 It’s here! The Fall 5-Day Reset is your chance to reset before the holidays. In just 5 days, you’ll feel lighter, more energized, and back on track with simple, delicious meals that celebrate the flavors of fall.

No dieting. No deprivation. Just real food and real results.
Early bird pricing just $47!!

👉 Join us November 24! Comment Reset below ⬇️ and I will send you the sign up link.

11/08/2025

Your kidneys are constantly working in the background, filtering about 50 gallons (roughly 189 L) of blood a day -- roughly the full volume of your blood every half hour, according to the National Kidney Foundation. But subtle signs, like fluid retention, fatigue, and mental fog, can sometimes signal that these quiet organs could use some support.

Here are three ways to care for them through simple, everyday choices:

1. Drink water with attention, not pressure.
Kidneys depend on fluid to clear waste efficiently, but there’s a difference between staying hydrated and pushing past your body’s natural rhythm. If your urine is a pale straw color, that’s usually a good indicator that your fluid intake is on track. For some people, that’s six glasses. For others, more or less, depending on weather, movement, and metabolic needs. The goal isn’t to hit a magic number, but to stay tuned in.

2. Let your meals lighten the load.
Kidney-friendly eating doesn’t require a restrictive overhaul. What helps most is building meals that ease inflammation and reduce metabolic strain. Think more of the foods that support your system over time -- berries tossed into breakfast, a handful of greens with lunch, roasted vegetables paired with fish at dinner. Less packaged sodium, fewer processed meats, and a gentler approach to protein overall can give your kidneys the room they need to function well.

3. Keep your body in motion—even gently.
Movement supports the organs by regulating blood sugar, balancing pressure, and keeping circulation strong. A walk after a meal, stretching while your tea steeps, dancing while the oven preheats -- small moments of motion add up. And they help move more than just your muscles.

Your kidneys aren’t loud. They won’t send sharp signals like a sore back or a pulled muscle. But when they’re supported, there’s often a soft shift -- less puffiness in the face, more clarity in the head, a steadier kind of energy.


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11/07/2025

Dragging through the morning might seem like a caffeine problem, a sleep issue, or just a busy schedule catching up with you. But often, it’s something quieter, like how your body’s been asked to run without fuel.

Here’s how skipping your first meal can quietly affect your energy, focus, and rhythm, and what to consider instead.

1. Morning depletion is real.
By the time you wake up, your system has already burned through its overnight stores of accessible energy. When there’s nothing incoming, your body taps into reserves in ways that often feel like sluggish thinking, irritability, or that specific kind of tired that coffee doesn’t fix.

2. Blood sugar takes the hit later.
Missing that first meal doesn’t mean your body just powers through. It means your blood sugar is more likely to spike after lunch or crash mid-afternoon, creating a cycle of craving, reactivity, and uneven focus that’s hard to stabilize once it starts.

3. The consequences don’t show up right away.
It might feel manageable in the moment, but the ripple effects build. Evening fatigue that turns into wired exhaustion. Sleep that’s less restorative. A body that doesn’t quite trust food will arrive when it’s needed.

4. A supportive breakfast doesn’t have to be elaborate.
It could be a soft-boiled egg with sourdough and olive oil. A warm bowl of oats with chia, cinnamon, and something creamy. The point is nourishment that’s steadying.

5. The goal is consistency that feels doable.
Especially if mornings feel rushed or unpredictable, having one or two go-to meals you can prep half-asleep makes a difference.

Choosing to eat in the morning isn’t just about metabolism or nutrition theory. It’s a way of saying, early in the day, that your energy matters, and that your body doesn’t have to earn its care by running on empty.


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11/06/2025

When bile flows the way it’s meant to, digestion feels smoother. There’s a quiet sense of ease after meals, rather than the lingering weight or fog.

Bile is made in the liver and stored in the gallbladder, and it plays a behind-the-scenes role in breaking down fats, moving waste, and absorbing key nutrients like vitamins A, D, E, and K. When it gets sluggish, you may feel it in ways that are hard to name. A heavy belly. A dull skin tone. A kind of fatigue that doesn’t match your output.

Here are some of the foods I lean on when I want to support bile flow:

1. Bitter greens 🥬
A handful of arugula tossed with olive oil. Swiss chard stirred into soup. The bitter flavor nudges the liver and gallbladder into gear.

2. Beets
Roasted (my favourite!), grated raw, or blended into a smoothie. Beets are rich in betaine, which helps the liver thin and move bile more effectively.

3. Lemons and limes 🍋🍋‍🟩
Squeezed into warm water first thing in the morning or over greens at dinner. Their natural acidity can help loosen bile that’s thickened or slow to move.

4. Artichokes
Steamed or marinated, artichokes have a long history of supporting both bile production and overall liver tone.

5. Egg yolks
Soft-boiled, scrambled, or folded into a bowl of rice. Yolks are rich in choline, a nutrient your liver uses to make bile in the first place.

6. Warming spices
Ginger grated into tea. Turmeric stirred into lentils. Cinnamon over baked apples. These spices gently wake up the digestive fire and support flow.

7. Prebiotic-rich vegetables 🫜
Radishes sliced into salads. Garlic simmered in broth. Asparagus roasted with lemon.

These foods feed your gut microbiome, which can, in turn, support healthy bile signaling.

🍁My Fall 5-day Reset program has recipes that help support our liver. Save the date November 24! Hit that follow button so you don’t miss out 😊

11/05/2025

📣 Save the date 📆 Fall Reset November 24