How to Nourish LLC

11/25/2023

Meet our sweet baby girl, Petunia Jun 💖

Born at 11:11 pm at home in a blaze of glory. Her nicknames already include Easy Peasy and Teeny. Pink is definitely her color. She’s so quietly observant, makes the cutest pterodactyl noises, and loves to be outside in the cool breeze listening to the birds.

After a tough few years with lots of loss in many areas of life, including some very dear friends, we were gifted with this most incredible of blessings and it’s been so healing. What a special gift to make cool tiny people with your best friend. I will never take this for granted.

08/30/2023

These five techniques to calm your nervous system are worth keeping in your back pocket, even if you’re not typically the stressed type. Overwhelm gets the best of us all at some point!

I will be in my stories with links to videos demonstrating the first four methods of nervous system regulation so that you can practice them and find your favorite. If you missed them in stories, I’ll save them to a highlight.

Can you do them all? Sure! I have and do practice them all at different times, and I honestly think they all work really well.

Let me know which is your favorite!

07/20/2023

Cravings can tell us a lot about our body’s needs, pregnant or not, and I feel that cravings in pregnancy offer a deep insight into what we’re lacking if we take the time to listen and honor them.

Fruit is a powerhouse food and something we should be eating every day. I try to get a small bit of fruit in at the end of each meal because it can improve blood sugar regulation, digestion, hydration, and nutrient density of a meal.

If you find yourself craving fruit with a fierceness, here are some possible reasons why:

– You’re under-hydrating. A large percentage of fruit is water and minerals, so it is one of the best ways to hydrate if you’re struggling to drink enough water. Try adding a small bit of salt to your fruit to help your body more effectively move the water into your cells.

– You’re losing minerals. Each pregnancy takes 10% of your minerals, which means we should be proactive in replenishing them throughout pregnancy and postpartum. Fruits are generally high in minerals such as potassium, manganese, copper, and others that are essential for our body’s optimal function.

– You need more energy. Fruits are largely carbohydrate, which offers a quick burst of energy in times of need. This is why we often crave carbs and sugar when we are tired! Make sure to balance fruit with the other macros (more below) and eat enough throughout the day to ensure you’re getting enough of what your body needs to stay energized.

– You aren’t eating enough protein or fat. These two macros help sustain energy and blood sugar to keep your body going, so if you aren’t eating enough of either that can signal your body to crave carbs for energy. Proteins are building blocks for growing a tiny human. Fats keep your energy burning for hours and are also crucial for hormone production. Carbs are also super important, so don’t skip them!

Remember: Pregnancy demands more of everything to grow your baby and replenish your body’s lost stores. Water, minerals, vitamins, protein, fat, and carbs.

What fruits are you craving most? 🍉🍇🥭🫐

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05/14/2023

Happy Mother’s Day!! 💐 Here’s your reminder to be in the picture, even when you don’t feel your cutest, because you will look fondly back on that picture when your babies are older.

I took this picture one week after Onyx was born. I had two babies (Crimson wasn’t even two yet) and I was exhausted. I hadn’t showered or washed my hair in days, but I felt loved in this moment. Watching tv with my two sweet little loves while I nursed my newborn just to find a few minutes of quiet. The lighting in our living room was awful so the picture was grainy. New motherhood with two was hard, but I’m so glad I documented it with even the few pictures I have that include myself. I don’t care that I look like crap because this is me and this was life. It was so beautiful.

To all the mamas of littles and bigs, of angel babies, of those still baking, and to those mamas wishing and hoping for their miracle. I hope you get so many kisses and hugs and lots of rest today because all stages of motherhood are tough but worth it. I hope someone makes you feel special today as we celebrate the gift that is mothers. ♥️

Quick life update: I have been quiet lately but I’m still here doing life with my little family. Things are so so so good right now, just very busy. I have been very present with the kids and Kyle. I started an incredible new job with a wellness company I looove and it has been the biggest blessing. I am honoring my own needs by prioritizing what is important in this moment and setting aside what can wait for a bit.

That said, I am still working with 1:1 clients! If you have been wanting to work with me, I would love to chat with you. Please book a free discovery call using the link in my bio. 🙂

I miss you all! I will be back soon, I promise.

02/28/2023

As humans, we all go through tough seasons, especially in motherhood. It’s normal and common to struggle sometimes, but there is also a lot you can do to help yourself mentally overcome the stress so it isn’t negatively affecting your health.

Chronic stress can have a huge impact on one’s health journey, but it’s also something we can take steps toward improving if we work at it, and making it a point to feel gratitude can help us make huge shifts.

Taking time to feel gratitude toward the things that ARE good right now can really improve the way you work through the tough stuff.

In difficult seasons, try feeling gratitude for…
– Your body
– Your people
– Your home
– Your roots
– Your future
– Your faith

And if that is still too hard, try taking a moment to focus on deep breaths. Scroll through to read my favorite easy breathwork practice!

Sending love your way. ♥️



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02/16/2023

Looking for EASY ways to add more nutrients into your family’s meals? I got your back, mama! Scroll through the post above to find four super easy ways to add more nutrient density to meals you’re already cooking. 🙌



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01/13/2023

“I want to get healthy but I don’t know where to start.”

👆 This is something I hear so often. It’s very common to feel overwhelmed by the amount of information available and the multitude of things you could begin with. What is most important?

While the big answer is — it depends on your bioindividual needs — the small answer is that there are a few things I recommend to nearly all my clients. Why? Because almost nobody focuses on them and they’re really important.

Scroll through the post above to learn what I recommend tackling first.

And if you’re still feeling overwhelmed, I would love to help you create a plan focused on your body’s unique needs. Let’s chat! Working with a practitioner for just a few months can help you make huge strides in finding your perfect path.

To learn more about my services, visit my website (link in bio) or feel free to send me a DM. I’m super friendly and have your best interests in mind.

Happy healing! ♥️

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12/20/2022

Let’s make gut healing gelatin gummies.

Gelatin is a great whole food that nourishes the lining of your gut to help it stay healthy and strong. A weak gut lining can lead to “leaky gut” which means that the lining of your gut is permeable, letting things through that shouldn’t get into your bloodstream. Over time, this can create food sensitivities and a host of other issues.

If you want to nourish your gut, these delicious gummies use real fruit juice, high-protein gelatin, and minerals. They make a great snack between meals.

Our kid-approved favorite juice flavors are grape, tart cherry, and pear, but there are so many good ones! You can even combine juices to make your own flavors.

– 32 oz jar of your favorite organic juice
– 1/3 cup gelatin powder (not collagen!)
– large pinch of sea salt

Add the full bottle of juice to a medium saucepan off the heat. Sprinkle about half the gelatin over the juice and let sit to bloom. You will know it has bloomed when it wrinkles up and most of the gelatin is transparent. Use a whisk to mix it together well, then sprinkle the rest of the gelatin and let it bloom again. Most of the gelatin should be transparent at this point, but the rest will mix in.

Turn your stove to medium and continue to whisk the juice while over the heat. Once you start to see some steam but before it boils, turn off the heat and mix in the sea salt.

Line a baking dish with parchment paper. I tend to use our 8x8” because we like a thicker gummy, but a 9x13” would also work well. Carefully pour your juice mixture into the dish. It helps if you touch the whisk with the saucepan as you’re pouring so it doesn’t splash. Use the whisk to push the parchment out to the sides so it’s as smooth as possible.

Carefully place the dish into the fridge and let it set for at least six hours, or overnight if possible. Use a sharp knife to slice as desired. Enjoy!

Store in the fridge in a closed container for up to a week.

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Heather || Holistic Nutrition for Moms shared a post on Instagram: "Gelatin is a great whole food that nourishes the lining of your gut to help it stay healthy and strong. A weak gut lining can lead to “leaky gut” which means that the lining of your gut is permeable, letting things through that ...

09/30/2022

Are you craving sugar? Culture tells us that this is bad, but that’s absolutely not true! Our bodies are so much smarter than we give them credit for.

Scroll through the post above to read the most common reasons we crave sugar + find my favorite drink recipe for knocking out one common type of sugar cravings.

What is your favorite sweet thing to eat when you’re craving sugar? (Mine are 🍫 + 🍩)



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09/19/2022

PRACTITIONERS ARE RARELY PERFECT.

Real talk…

As I continue to build my business, I am constantly reminded of my imperfections as a practitioner and a human. It’s crazy how much we can know but overlook in our own lives when we are busy and stressed.

I know that hydration is incredibly important, but I’m drinking so little water right now that I actually had a spell of vertigo yesterday. It was terrifying and eye-opening to how much stress is affecting me despite what I know about it.

The lesson to be learned from this? Your mind can be a weapon if you let it. My worry is ruling my days and ultimately impacting my health.

Mamas, we are going to be stressed sometimes, but we need to figure out how to set ourselves free. Life is busy, but we can take small moments to relax and breathe. To pray and ease our mind. To sit in the sun and drink some water.

My personal lesson during this season is to let go and trust the process. Do not trust my thoughts, but instead trust that my path is already outlined. I don’t need to worry at all. It will come in time. Life will balance out once again, but in the meantime I need to take care of myself and stop worrying so much about what others think I should be.

Worry is just meditation pointed in the wrong direction.

“Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.” – Romans 12:2

What are you worrying about right now that you can let go of?



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09/06/2022

Macro-friendly date caramel with protein!

Why add protein to this recipe?

"No naked carbs" is a great thing to remember – you should always be pairing protein and carbs together to ensure your blood sugar doesn't spike and lead to a crash in an hour or two.

For example, naked carbs for breakfast and/or lunch are a big reason many see a huge energy crash around 2pm.

Note: Protein content of this recipe will vary based on your collagen powder.

Scroll through the slides above to view the recipe. Make sure you like and save!



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08/31/2022

Hey mama friend, if you are not feeling like “you” after baby, you’re not alone! I’m here to help.

If you are ready to feel like "you" again even in motherhood...

To have the energy you miss about your life before motherhood...

I would be honored to support you in achieving your health goals!

Leave a comment below and I will send you a DM, or click the link in my bio to book a free 20-minute discovery call.

Welcome to my village, mama.



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