From the Roots

09/11/2025

✨ Ever wondered what’s really going on with your energy, hormones, or digestion? HTMA (Hair Tissue Mineral Analysis) testing is one of my favorite starting points because it gives us a deeper look at your mineral balance + how your body is actually functioning behind the scenes.

I just dropped a batch of HTMA kits in the mail 📬 and wanted to share some of the most common questions I get about the process! Swipe through to see the full Q&A →

If you’ve been struggling with fatigue, hormone imbalances, gut issues, or even just feeling “off” with no clear answers… this test can help you finally get some clarity and a clear plan forward.

💌 Want a kit sent to your door? Message me “HTMA” or tap the link in my bio to get started.

09/03/2025

If you struggle to sweat… even in a workout or sauna 🥵 … or if you often feel puffy, congested, or sluggish—this might surprise you 👇

It’s not just “bad detoxing genes” or that your body isn’t trying hard enough.
👉 A sluggish lymphatic system or mineral imbalance could be blocking your natural detox pathways.

Here’s why that matters:
✨ Sweating is one of your body’s most powerful detox tools.
✨ Research shows sweat helps release heavy metals, BPA + other toxins.
✨ Minerals like sodium, potassium, and magnesium regulate hydration, lymph flow + your ability to sweat.

When those systems are backed up → sweating becomes harder → detox slows down → and your body holds onto more waste than it should.

💡 The good news? You can support your lymph + restore mineral balance so your body can start sweating naturally again.

That’s why I created a free guide for you:
“Support Your Lymph + Start Sweating More Easily” 📥

In it you’ll learn:
✅ Why sweating is essential for detox
✅ The mineral patterns (from HTMA testing) tied to sweating
✅ Daily strategies to open lymph + boost your sweat response

👉 Comment “sweat” or grab it from the link in bio to get started.

07/17/2025

Huge thank you to all the parents and players who came out to the tennis nutrition seminar!
Such a great turnout — I loved getting to chat with some of you after. Always a win when we can help young athletes fuel smarter and feel their best on and off the court! 🎾💥🍌

Was a great turnout for the nutrition seminar! THANK YOU, Candace, https://www.facebook.com/fromtherootsblog for coming out and talking with the players and parents!

08/19/2024

08/14/2024

This vibrant salad features a mix of summer produce such as blueberries, cucumbers, avocados, cantaloupe, along with robust veggies like shaved Brussel sprouts and kale forming the base.For a protein boost, grilled shrimp is a great addition. It complements the citrusy and refreshing flavors of the salad, and you don't even need to use the oven. Leftover cold shrimp also pairs well with the salad. 💬🫐 for the melon berry summer salad recipe! 💬🥗 for the FREE 10+ end of summer salads recipe e-book!

Send a message to learn more

07/09/2024

“I feel like I’m doing everything right, but I can’t 💩. Help!”

I often come across clients who face challenges with constipation and other bathroom-related issues. On occasions, they feel too embarrassed to acknowledge their problem until it becomes unbearable.

Most are on conventional treatment options including fiber supplements, prescription stool softeners, laxatives and motility agents, and clients often depend on these agents LONG-TERM for normal bowel function.

If you are experiencing constipation or know someone who is, remember you are not alone! Studies have revealed that constipation is a prevalent functional gastrointestinal issue in both children and adults, impacting 20% of the general population. Dealing with constipation can affect your quality of life, social interactions, and daily activities.

Having healthy digestion and eliminating waste EVERY day (ideally twice - yes, twice - a day) is critical to your overall health. Remember, your liver flushes out toxins and dumps them into your intestines. If your digestive system isn’t working optimally, then all those toxins and waste gets reabsorbed into your body. This is an important note for all my GI protocol clients that are taking eradication agents and binders!**

The post above is just a snippet that can provide relief for your constipation.

If you would like to know more on the why behind your constipation and what to do about it:

💬 “client” for 1:1 support. I have 2 spots open in July!
💬 “membership” to receive details about our monthly membership. You’ll get comprehensive and detailed information, including effective symptomatic relief strategies from my proven gut protocol used with my clients!

05/30/2024

“Carbs are detrimental if you are trying to lose weight!”

Has this notion been residing in your mind without paying rent?

It certainly lingered in my thoughts - you are not alone! During my time working with clients on macros, it was surprising how many preferred a low-carb option!

Similar to how cholesterol was vilified for years as the cause of heart disease, carbs have also received their fair share of negative attention. The consequence? Many individuals have a complex relationship with carbs. On one hand, they enjoy consuming them but struggle when attempting to cut them out. On the other hand, they fear that carbs will lead to weight gain or impact their overall health negatively.

However, for most individuals, avoiding carbs is not just unnecessary but it can also deplete your energy and hinder your recovery, which are crucial for enhancing your performance at the gym and throughout the day!

💬🍞 Comment with your favorite carb emoji to unlock exclusive access to this topic as we differentiate between GOOD carbs vs. BAD carbs, exploring if such categorization even holds true, and clarify the role of carbs in your diet.

05/26/2024

Spring meals I’m loving lately 🌸🍽️

Restaurants: Seeking seasonal, fresh vegetable variety, opt for ingredients prepared with fresh produce or cooked using healthy oils when grilling or baking. Choose ingredients that are uncommon in regular grocery stores or meals that sound delicious and are too much of a hassle to prepare at home! Just looking for that extra touch of flavor and convenience!

At home:
The ultimate chicken salad recipe - a definite go-to. Once you try it, you’ll understand why it’s an exclusive membership recipe and our top client favorite.

Quick prep with simple ingredients that pair perfectly.
Emphasizing a protein source and building meals around it.
Thanks to my Nourished Roots membership, I can prepare a week’s worth of meals in under 3 hours!

Share your favorite food emoji in the comments for additional information! 🍳🍔🍕🌮🥗🍜

03/12/2024

02/22/2024

With the arrival of spring, my inbox is filled with inquiries about sports nutrition and weight/fat loss goals, which excites me since I have a deep passion for this topic. One common query from clients is, “What should I eat around exercise time?”

Check out this topic by reviewing the slides for a self-Q&A session to discover the ideal nutrition for your workouts.

For more in-depth information, I delve into this topic further in the Nourished Roots Program. We cover nutrient timing, pre and post-workout meal combinations, a list of 20+ snacks, exclusive discount access, and much more!

💬Visit the link in the bio or comment “workout nutrition” for details on this highly affordable membership!

📸 by Lewis Media

11/01/2023

Sugar cravings can be one tough cookie! For some, it’s a classic case of too much of a good thing, while others might be battling adrenal issues, gut problems, stress, and so on. When it comes to kicking sugar to the curb, there’s no one-size-fits-all solution: it’s different strokes for different folks!

Sugar, on its lonesome, can wreak havoc on our blood sugar levels, and make us crave more. So, what’s the sweet solution? Tuck into a plateful of protein, fat, and fiber-rich veggies at every meal or snack to make sure your body’s getting all the right nutrients. That’s how you beat those sugar blues!

The following list not only offers a guide on how to match your carb source with a healthy fat and protein source, but it also highlights ingredients that are simple to combine. As a bonus, this approach can help clear out any excess food in your pantry or fridge, rather than wasting it.

In the Nourished Roots Meal Plan Membership, we breakdown healthy travel snack ideas, lunch and dinner recipes, and food travel equipment essentials, totaling over 50 ideas and recipes. Register anytime for exclusive access to this content or comment “sugar” for 1:1 nutritional support.

10/11/2023

Looking at a food label can be confusing! 🤯😵‍💫

With so many numbers, letters, buzzwords like "All Natural" and "Heart Health", and misleading health claims, it can be tough to decipher what's relevant and what's not. Fortunately, learning how to read food labels can give you the knowledge and tools to make informed food choices that support your health and your goals.

In the next slide, I share my #1 tip but for an exhaustive look inside nutrition labels, common ingredients / health claims to look for and so much more...

Head over to the Nourished Roots Meal Plan Membership today! And if you are an existing member, new content like this is posted EVERY WEEK!

$15 / month for non-clients and $5 / month for current and past clients.

Registration link in BIO or comment with a food 🥗🍔🍕 for more info!