Vitally Nourished Holistic Nutrition & Wellness

03/20/2024

Your evening routine is as important as your morning routine. What are you doing to prepare for a restful nights sleep and creating a foundation for a new tomorrow?

03/04/2024

Do you have a morning routine?​​​​​​​​​-​​​​​​​​​Most of us have a 9a-5p routine, but what about your 5a-9a routine?
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How we start our day influences our mindset throughout the day and here are just a few examples:
- Your energy
- Your attitude
- Your productivity
- Your choices
- Your meals
- Your life
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What are your morning rituals?
What do you do to get your day, your life, and your meals started off on a healthy track?
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Are you struggling with getting started?
Do you need help establishing a new routine?
Are you in a rut with your food choices and want to feel better?
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Reach out through the link in bio and let's connect!

03/02/2024

It's the first Saturday of March and it’s rainy. Once the weather clears head to your local farmers market! ​​​​​​​​​-​​​​​​​​​Take this list with you and see what you can fill your basket with this week!
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Change things up and try something new.
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Here are some ideas:
Artichokes - I don't know about you, but I love artichokes! You just need some lemon (also on the list), fresh garlic, and olive oil to add to the pot for a tasty side with any pasture-raised protein.
Asparagus - A spring favorite, and pesticide-safe on 2023 EWG.com's Clean Fifteen list.
Beets - Have you tried fresh beets lately? They are great just diced or grated in a salad. No need to cook or boil.
Chard/Collards/Spinach - Try sauteing in a pan with olive oil, chopped garlic, salt & pepper. Serve as a side with some fresh caught cold-water fish.
Kale/Spinach - Aside from a salad, these are a great addition to any homemade soups. Adding flavor and nutrients.
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Avocados - who doesn't love avocados? Being in Ventura County, we have access to the best. Avocados can be added to your breakfast, lunch, or dinner.
Oranges/Tangerines - Another Ventura County staple. Great in salads, entree recipes, and the perfect dessert at the end of a meal.
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Cilantro/Parsley/Rosemary - Don't get me started. These are great additions to any meal with many added health benefits.
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Explore, enjoy, and leave a comment below if you’ve tried something new, or have a favorite you want to share!

03/01/2024

Yes! When you spend your energy worrying about people, places and things you cannot control, you stimulate your nervous system.​​​​​​​​​-​​​​​​​​​This increases the hormone cortisol, which in turn raises your blood sugar, causing a multitude of health symptoms.
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Coupled with eating a diet high in sugar, this further increases your health symptoms, calling on insulin to the rescue. As you may know, insulin can only go so far, leading to pre-diabetes and type 2 diabetes.
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Sooo, managing your stress levels and learning how you nourish your body has a direct connection to your overall health.
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Take a deep breath, remember that the only thing we can change is ourselves and our attitude. Then look at the bright side, there is always something to be grateful for!

02/28/2024

Fresh Parsley is not just a garnish!​​​​​​​​​-​​​​​​​​​Fresh parsley is a staple on my grocery list and in my refrigerator. I love making fresh Chimichurri sauce. Stay tuned for the recipe!
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Do you cook with fresh parsley? What is your favorite recipe using parsley?
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It can be used as a seasoning in salads, soups, main dishes, salad dressings, and much more!
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There is the Curly Leaf parsley as shown here, and Flat Leaf Italian parsley. Both are an excellent source of added nutrients to your favorite dishes.
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How to store:
Trim the ends at an angle, place in water and loosely cover with a plastic bag in the refrigerator.

02/21/2024

Nourish your health. Nourish your life.​​​​​​​​​​​​​​​​​​
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The investment in your health has more to do with your TIME and your DISCIPLINE than money.
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Most everything that supports your health and well-being is FREE:
Sleep
Hydration
Walking
Getting out in nature
Breathing exercises
Journaling
Meditation
Social connections
Letting go of unhealthy activities
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Where can you invest your time today that will support your health & well-being?
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Are you struggling with these priorities and where to start? Are you frustrated and overwhelmed?
Reach out through the link in my bio and I can help you right where you are.
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02/16/2024

My website is finally here!
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Are you or someone you know, struggling with health challenges and chronic symptoms? I can help!
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We will identify nutritional imbalances and deficiencies in order to get to the root cause, so that you and/or your loved ones can feel better and thrive!
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I am a holistic nutritionist offering one-on-one packages, accountability App subscriptions, personalized recipes and done-for-you meal plans.
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I also offer nutrition classes and cooking parties catered to educating you and your family/friends/co-workers, etc. on the impact of nutrition and lifestyle on overall health.
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I'm currently offering a 50%, yes, 50% discount! on all one-on-one packages.
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So please, follow the link in bio, sign up for my newsletter, share with your friends, and take a look around.
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Let me know if there's any way that I can help YOU and our community!
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A special shout out to for the awesome photos and for an amazing website.
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Are you looking for relief outside of the conventional medical system? You're in the right place. Vitally Nourished provides one-on-one holistic nutrition coaching where we will address the root cause of your symptoms through personalized nutrition, supplements and lifestyle modifications to free yo...

02/07/2024

A new year, a new you!​​​​​​​​​-​​​​​​​​​Have you been to your local farmers this year? Look for these and any other seasonal produce and try a new recipe
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The recent rains have put me in the soup moods and there are so many benefits to using a variety of organic vegetables in homemade soup!
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Let us know in the comments what your favorite produce is this time year and how do you like to cook it?
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Are you always at a loss for how to cook whole foods, much less what to cook? I can help you!
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Follow the link in my bio to my website and reach out! We can get you on the right track with meal planning, recipes, grocery shopping and getting your pantry in order.
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Nourish your pantry. Nourish Your Health.

01/24/2024

Is your mouth watering yet?​​​​​​​​​-​​​​​​​​​Winter brings us mouth-watering navel oranges, and if you grew up in Ventura County like I did, then you likely had them in your back yard.
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Navel oranges are a great nourishing snack that can stand alone or go with any meal.
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Try adding the juice to salad dressings, slice on salads, or try a new main dish recipe with oranges.
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What is your favorite memory of oranges from your childhood?
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What is your favorite way to eat an orange?
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Are you ready to nourish your health with whole food nutrition?
Link in bio | I would love to chat | Let's connect!
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12/08/2023

Hello Friends, I am checking in to let you all that I've had to step away from my business for a minute due to a cancer diagnosis in my family.​​​​​​​​​​​​​​​​​​-
It's been the next most painful event in my life, yet as painful as it's been, I know what to do to take care of myself so as not let these emotions affect my health & well-being.
1. Self-care starts at the plate: Nourishing my body with whole food ingredients is #1.
2. Getting sleep in spite of the emotional roller coaster: not letting the TV put me to sleep and turning off the alarm, letting myself sleep in.
3. Getting outside and move my body: enjoy and appreciate the beautiful fall weather, while getting some exercise and sunshine. Especially during this time of stress, when my nervous system is being challenged it's important to utilize the energy and stay calm.
4. Staying hydrated: keeping my stainless water bottle filled with filtered water and getting the 75oz. my body requires.
5. Staying connected: relying on family support to get through this together and calling on the support of my friends. My people. Connection is a lifeline in times of pain and joy.
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If you are going through something similar, or stress is taking a toll on you, please reach out. Nourishing your health with whole food ingredients, supplements and lifestyle habits will support your health in a way that no medication can.
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I am still here to help you! If you are ready to take the next step in your health journey, please reach out.
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Stay tuned, my website is soon to launch, and I have some introductory offers to get you started!
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Be well through the holidays,
Jan
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PS - Cancer nutrition, support, and post-diagnosis has become a priority in my practice. Please reach out to learn more. Let's work together!