GENERAL WEEKLY nutritional TARGETS for optimal wellness

While everybody and every BODY is different, there are foundational nutrition pillars we can commit to on a weekly basis that are critical for whole body functioning. It doesn’t require restriction or counting calories — it is rooted on the basis of nourishment and how to properly fuel your body. A big part of my philosophy is welcoming a variety of different types of foods to your plate in order to nourish your mind and body.

By implementing the following pillars, we are well on our way to improving our health, in mind, and body, and surpassing the general population, as most of the Standard American Diet is devoid of the nutrition needed to achieve optimal wellness.

Nutrition doesn’t have to be complicated — eat more real, whole foods — this is the name of the game!

Consider how you might incorporate the following pillars from week to week. If you need support in any of these areas, schedule a free consult here!

30+ grams of protein per meal

Most of us are under consuming protein (women especially) — to ensure optimal satiety, blood sugar balance, hormone health, and more, I aim for protein throughout the day consistently. Some experts recommend aiming for 1 gram of protein, for every pound of ideal body weight. Each and every person is differently but what I’ve noticed in my experience is that women, especially, are under consuming protein and this is inhibitory on our health. Find what works for you - I recommend shooting for 30 grams of protein with each meal to get started.

My favorite sources of protein: grass-fed meat, pasture raised chicken, wild caught fish, pasture raised, organic eggs, high quality protein powder (my favorites are linked on my Amazon storefront)

30 different types of plants per week

Add more plants into your life! Research shows that aiming for 30 different types of plants per week is optimal for a happy gut. This is ideal for optimal gut flora and microbiome health, as different types of plants offer the body different types of fiber which is what your good bacteria need to thrive. Hippocrates said, “all disease begins in the gut" — this couldn’t be truer! The more that we can prioritize good gut health, the better off our physical and emotional health will be. Eat the rainbow - get creative! Find new produce you haven’t yet tried, aim to fill your cart with different types of fruits and vegetables each week.

My favorite varieties of plants: blueberries, strawberries, raspberries, broccoli, onion, flaxseed, walnuts, and more.

Fiber — every single meal!

Eating more fiber, in general, of all kinds is essential — after all, we are in a fiber deficiency epidemic! Nourish your gastrointestinal tract, keep things moving! Fiber is essential for healthy gut flora, detoxification, and regularity. The average American is consuming 5-15 grams of fiber daily, we should aim for 35-45 grams daily, for both men and women. Because of this deficiency, we have seen an uptick in digestive distress and inflammation which has contributed to suffering and disease. If you aren’t consuming fiber regularly, be sure to pace yourself as you incorporate more to give your body an opportunity to adjust.

My favorite sources of fiber include broccoli, broccoli sprouts and microgreens, berries of all varieties, avocado, almonds, and chia seeds.

Healthy fats — don’t fear fats!

We live in a culture that fears fat. This is from outdated research suggesting that ALL fat should be eliminated — and this is problematic. Fat is essential to optimal physical and emotional health — including our brain health, gut health, hormone health, blood sugar and metabolic health, and more. At each and every meal, I prioritize fat generously. After all, my brain is 60% fat and so is yours!

My favorite sources of healthy fats include extra virgin olive oil, fatty fish, avocado and avocado oil, grass-fed butter, and pasture raised, organic eggs.

Regularly eat the rainbow!

Choosing a diverse array of color means a diverse array of nutrition! I challenge you to shoot for each color of the rainbow, every week, or even, every day! Different color signifies different nutrient value — packed with 25,000 different phytochemicals that support our health!

“Understanding the complex role of diet in such chronic diseases is challenging since a typical diet provides more than 25,000 bioactive food constituents, many of which may modify a multitude of processes that are related to these diseases.”

Red produce is known to reduce inflammation, protect cells from damage, help the immune system, support the adrenal glands, fortify bones, and builds the blood.

Orange produce tends to be connected to reproductive function, helpful in maintaining good vision, and strong bones and teeth, as well as healthy skin.

Yellow produce is considered the ‘color of the digestive tract,’ as produce like banana and summer squash contain fiber and pineapple contains bromelain, a naturally occurring digestive enzyme — both valuable to digestion.

Green produce (in my opinion, among the most nutritious!) are loaded with nutrition to support heart health and powerful antioxidants to fight free radical damage in the body. Nutrients from green produce like magnesium, vitamin K, and folate are essential for whole body health.

Blue and purple produce should be associated with the brain. Greater intakes of blueberries and strawberries were associated with slower rates of cognitive decline and improvements in cognition and mood.

Remember: the darker the produce, the more rich in antioxidant it is! Reach for darker, richer produce as often as possible.

My favorite colorful produce includes: strawberries, orange bell peppers or carrots, pineapple or lemon, broccoli, kale, Brussels sprouts, and blackberries, blueberries, or red cabbage (all organic if possible!)

Probiotic, fermented foods

Fermented foods are essential to nourish a healthy gut microbiome — alongside my fiber intake, I prioritize probiotic sources like fermented yogurt, kimchi, kefir, sauerkraut, and more. This ensures my gut flora is optimally diverse and my microbiome can thrive. Supplementing with a high quality probiotic is an option, but I prefer to choose whole food sources of probiotics first and foremost, if possible.

My favorite brands of fermented foods include: The Coconut Cult, Wild Brine, Cleveland Kitchen, and Lifeway.

Hydration comes in all shapes and sizes

Dehydration leads to a host of issues and prioritizing daily hydration is essential. I love incorporating electrolyte drinks, herbal teas, hydrating foods, or even a pinch of Redmond’s real salt with lemon juice, to do the trick! I shoot for optimal hydration through a multitude of beverages throughout the day. Hydrating foods like bone broth, watermelon, coconut water, cucumber, and celery are great additions to your routine. Herbal teas are staples in my routine — hot or iced — it makes hydrating fun! My favorite brands are linked on my storefront.

Which can you prioritize? If you need support in any of these areas, let’s chat! As a functional nutrition expert and holistic health coach, I work with clients daily on exploring and expanding their own nutrition and finding a routine that works for them. Let’s stop over complicating nutrition and start fueling properly instead.