https://www.liverightnutrition.us/blog-1 daily 0.75 2026-04-02 https://www.liverightnutrition.us/blog-1/the-female-advantage-our-superpower monthly 0.5 2026-04-02 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1775166754010-XL6XG41CJSAD10Z4V2YG/The+Female+Advantage Blog - The Female Advantage: Recognizing Our Superpower - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1775167596426-K43R5H7WL84R3C8KSN6P/Monthly+Calendar Blog - The Female Advantage: Recognizing Our Superpower - What are the Advantages? Days 1-5 - Release & Restore Hormones are lowest now. Your body is shedding and detoxing! Let your mind find the same detox, get rid of what isn’t serving you. Simplify the days. Days 6-12 - Follicular Phase Build and create My favorite time of the month! Estrogen rises. Brain clarity and motivation increase. Women can get away with less sleep at this time. Learn new things, plan, reach out and follow up! Days 13-16 - Express & Perform Peak estrogen and testosterone = confidence + energy. This to me is the FUN time of the month! We can feel STRONG. Share your energy with others, spend time with friends and doing new and exciting activities. Day 17-28 - Nourish & Protect Progesterone rises. We like to sleep more and feel happy being at home. Throw on your sweats. It’s ok to want some stillness and alone time. You can eat about 300 MORE calories and will have more cravings! https://www.liverightnutrition.us/blog-1/the-mighty-chia-seed monthly 0.5 2026-04-02 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/3309ebc1-bcc0-4abc-b667-6a896841ac63/Chia+Seeds+%2B+Almond+Milk Blog - Chia Seeds: Small But Mighty for Gut Health - Fiber: The Unsung Hero of Gut Health Chia seeds are one of the most fiber-dense whole foods available. Just two tablespoons provide approximately 9–10 grams of fiber, with a powerful mix of both soluble and insoluble fiber. This combination helps: Add bulk to stool Support regularity Improve digestive efficiency Promote smoother elimination https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/013f1d89-c856-4745-ad56-e3c35d942e73/Chia+Pudding Blog - Chia Seeds: Small But Mighty for Gut Health - The Best Way to Eat the Mighty Seeds One of the easiest and most effective ways to enjoy chia is by keeping chia pudding in your fridge. Hydrated chia is easier to digest and more beneficial for your gut. Simple Chia Pudding Recipe Add 6 tablespoons of chia seeds to a pint-sized glass jar Fill to the top with unsweetened almond milk Secure the lid Gently shake every minute for 5–7 minutes until the chia stays suspended Store in the fridge for up to one week. That’s it. No cooking. No stress. Just simple nourishment ready to go. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/87953a7e-b68b-402c-bca2-97cc7934df10/Screenshot+2026-01-08+130917.png Blog - Chia Seeds: Small But Mighty for Gut Health - Pomegranate Black Berry Chia Give this a try! I love to add a little chia pudding with Greek yogurt, then top it off with a handful of black berries, and pomegranates! It is SOO good! I am obsessed with this combo! It is delicious, filling and even better than candy! If that doesn’t convince you, then you’ll love to know that this combo packs over 10g of fiber, and sickness fighting anti-oxidants! https://www.liverightnutrition.us/blog-1/the-power-of-movement monthly 0.5 2025-12-20 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1766191102669-RVMSAV3HZFW40I26BB24/unsplash-image-bTmb61fYKrI.jpg Blog - The Power of Movement—Even at 30,000 Feet - Here’s the Truth: Movement IS medicine. Your mitochondria and metabolism thrive on small, consistent bursts of muscle contraction. These mini moments of movement can: Improve circulation and oxygen flow Boost energy naturally Support metabolic health Reduce inflammation and stiffness Improve mood and focus (even when you’re stuck in seat 17B) You never know…your little in-flight routine might even inspire someone else to move more, too. If you want to understand why movement matters so much (and how to use it to improve your energy, metabolism, and overall health), tune into my latest podcast episode with Robbie Harmon, President of @ampelis.life. Listen here: The Power of Movement: Activating Your Body’s Metabolic Systems https://www.liverightnutrition.us/blog-1/nutrition-and-your-light-within monthly 0.5 2025-11-29 https://www.liverightnutrition.us/blog-1/strength-at-the-core monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1bc9e447-c0fc-4a87-87be-dd5436e9154f/yulissa-tagle-lB6lbkbe1XA-unsplash+%281%29.jpg Blog - Strength Starts at the Core — Inside and Out Your core impacts how your arms reach, how your legs move, how well you balance, and even how deeply you breathe. It’s the foundation for posture, stability, and mobility in everyday life. From a wellness and rehab perspective, building a strong core can: Reduce lower back pain Support spinal alignment Improve posture and balance Lower your risk of injury during activity https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/d491a47f-8731-4a8c-90fe-30cf98055421/Visceral+Fat.png Blog - Strength Starts at the Core — Inside and Out - Why Visceral Fat Matters High levels of visceral fat can increase your risk for: Metabolic syndrome (a cluster of conditions like high blood pressure, obesity, high cholesterol, and insulin resistance) Heart disease Type 2 diabetes (even more so than overall body weight) Stroke Alzheimer’s disease (studies show visceral fat may trigger brain changes up to 15 years before symptoms appear) Certain cancers Asthma Liver disease That’s a lot of motivation to focus on our core health not just to tone our abs, but to protect our long-term wellness. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/f3525ff5-c84a-4861-a40e-1f76721e56b7/DexaBody+.png Blog - Strength Starts at the Core — Inside and Out - Measure, Strengthen, and Celebrate If you want to see what’s happening inside your body, I highly recommend getting a DEXA Scan to measure visceral fat levels and muscle composition. You can schedule one here: https://dexabody.timetap.com/#/scheduler Use code: LIVERIGHTTANNA And if you’re looking for a quick, effective core workout, this one’s my favorite: 10-Min Braced Core & Abs Workout by Caroline Girvan Watch on YouTube Remember, even small steps add up. When we strengthen our core (inside and out) we’re investing in our longevity, energy, and confidence. I believe true health starts from the inside out… it starts at our very own core. https://www.liverightnutrition.us/blog-1/health-with-real-perspective monthly 0.5 2025-10-23 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/47bb0d39-11df-4c53-aa3e-1897a7fb4786/boxed-water-is-better-6WrKKQcEnXk-unsplash.jpg Blog - Your Health with a Real Perspective - Health Is Not A Destination When we think of health as a destination, we miss the point. It isn’t about finally “arriving.” It’s about building rhythms that bring us stability and joy: Simple routines. Nourishing food. Movement that feels good. Rest that restores. These small acts may seem ordinary, but they are the quiet anchors that create freedom—freedom to feel good, to show up fully, to enjoy our lives. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1d2fbc1d-125c-4f4f-87c5-d311e53909fa/wesley-correa-s10w9XYxVNA-unsplash.jpg Blog - Your Health with a Real Perspective - The Real Perspective Health is not about perfection. It’s not about “arriving.” It’s about perspective. When we stop chasing and start practicing, health becomes more than habits—it becomes who we are. Not a finish line. Not a burden. But a relationship. A rhythm. A source of joy. Health, like peace, is not a destination. It’s a process. And that process—the daily act of love and time—is where freedom and joy are found. https://www.liverightnutrition.us/blog-1/hormone-heroes monthly 0.5 2025-10-11 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/f833aeb3-194d-4f79-ab16-2278cc1b8ab6/Gut+Health.png Blog - Hormone Heroes: How Your Gut, Liver, and Phytoestrogens Keep You Balanced - Two Hormone Heroes: Your Gut + Your Liver Think of these two systems as the ultimate hormone management team. When they’re functioning well, they help you feel balanced, energized, and emotionally steady. When they’re not, hormone-related issues like PMS, fatigue, mood swings, or estrogen dominance can sneak in. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/d507d94f-2f82-4a82-a4a9-4aa02a8a29e6/Soy+Products+like+Edamame Blog - Hormone Heroes: How Your Gut, Liver, and Phytoestrogens Keep You Balanced - Phytoestrogens: Natural Support for Hormonal Balance Let’s talk about estrogen for a minute. This hormone plays a vital role in regulating the menstrual cycle, supporting bone and heart health, and even influencing mood. As women enter perimenopause and menopause, estrogen levels naturally decline, which can trigger symptoms like hot flashes, brain fog, mood swings, and changes in weight. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/8ca2036e-fe1a-46e9-943f-29f83a3fa146/Oat+%2B+Flaxseed Blog - Hormone Heroes: How Your Gut, Liver, and Phytoestrogens Keep You Balanced - Incorporate Phytoestrogens Add flaxseed to oatmeal, smoothies, or chia pudding for breakfast Include tofu stir-fries or edamame salads at lunch Enjoy miso soup or lentil-based dishes for dinner Whole foods are always preferable to supplements, but if you need extra support, non-GMO soy isoflavones or flaxseed lignan supplements can be helpful. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/40b341f8-2b5a-403e-877a-d8a6ed1c9d12/3.png Blog - Hormone Heroes: How Your Gut, Liver, and Phytoestrogens Keep You Balanced - Supporting Your Hormones Starts Today Balancing hormones isn’t about quick fixes. It’s about understanding the systems in your body that process, eliminate, and regulate hormones—and supporting them consistently. By caring for your liver, nurturing your gut, and incorporating phytoestrogen-rich foods, you’re giving your hormones the support they need to keep you feeling your best. Healthy gut. Happy liver. Balanced hormones. Your body’s heroes are ready to work for you—make sure you’re giving them the care they deserve! https://www.liverightnutrition.us/blog-1/eat-the-rainbow monthly 0.5 2025-09-24 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/db1b706c-d0d5-416c-9379-f56983355b7d/Screenshot+2025-09-24+160904.png Blog - Eat the Rainbow with Simply On Purpose - Why “Eat the Rainbow”? I am an International Sports Certified Nutritionist and a Gut Health Nutrition Specialist, but more than that—I’m someone who loves the power of food. Especially food that is grown by the sun, packed with light, color, vitamins, minerals, and polyphenols. These are the gifts of nature that fuel our bodies, support our gut, and give us energy to live with vibrancy. But I also know this: raising kids to eat a wide variety of foods can feel like climbing a mountain. Just ask Ralphie. Her daughter Sybil once only wanted to eat popcorn. That was her safe food and nothing else. But through consistent food exposure and positive experiences, Sybil slowly became more open and adventurous with food. Today, she’s a great eater who’s willing to try new things. That transformation didn’t happen overnight, but it’s proof that patience and encouragement pay off. This is exactly why we created “Eat the Rainbow”, a fun and interactive Teach Me How Printable designed to help your child not just eat new foods, but experience them in a positive, engaging way. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/bf7c901c-f851-4d59-9e9f-0292c9e66aea/Screenshot+2025-09-24+160855.png Blog - Eat the Rainbow with Simply On Purpose - What’s Inside The Eat the Rainbow Printable is filled with activities to spark curiosity, creativity, and joy around food. It’s not about pressure or forcing bites. Instead, it’s about: Exploration: encouraging kids to look at colors, textures, and shapes of food. Play: making the process fun, hands-on, and low-stress. Connection: creating positive food memories together as a family. When kids see food as fun and colorful, rather than intimidating, they naturally start opening up to trying new things. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/4d3c7483-98f6-4eea-9354-2b775f663a01/Screenshot+2025-09-24+161601.png Blog - Eat the Rainbow with Simply On Purpose - Food is More Than Fuel To me, food is more than just what’s on the plate—it’s a gift that connects us to creation, to each other, and to our own bodies. When we invite kids to eat foods of every color, we’re giving them more than just nutrients. We’re teaching them how to build a relationship with food that is full of gratitude, curiosity, and joy. And that’s why I hope this printable becomes something valuable for your family. I truly believe it can help unlock the beautiful power of food in your home—one color at a time. https://www.liverightnutrition.us/blog-1/rooted-in-light-podcast monthly 0.5 2025-09-11 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/a13ebb99-a9b3-47b3-9f6b-a9b479aece9e/Screenshot+2025-05-02+220702.png Blog - *** New Podcast Feature: “Rooted In Light” Lean In with Lizzy - Stop Guessing. Start Nourishing. | A Conversation with Lizzy Jensen How often do we guess when it comes to our health? Guessing which supplements to take. Guessing why our energy is low. Guessing what’s causing that bloated, uncomfortable feeling. Here’s the hard truth: health shouldn’t be a guessing game. That’s why I was so excited to join Lizzy Jensen on her powerful podcast, Lean In With Lizzy, to talk all about how we can stop guessing—and start nourishing. In this episode, we dive deep into a revolutionary approach to health that goes far beyond numbers on a scale or perfectly planned meals. We explore what it means to build real, lasting wellness from the inside out—starting with your gut. Because guess what? A healthy gut changes everything—your mood, your energy, your digestion, your immune system, even how clearly you think. It’s foundational. https://www.liverightnutrition.us/blog-1/bloating monthly 0.5 2025-08-29 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/a5fb8e42-2097-4e8a-b78b-74eb98ba4b22/pexels-sora-shimazaki-5938364.jpg Blog - Uh, Bloating - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/5c522cbe-fa1e-4aab-bb29-c6bdd420b71f/pexels-polina-zimmerman-3958569.jpg Blog - Uh, Bloating - Common underlying causes of chronic bloating: If your bloating doesn’t seem to fit the “normal” patterns, there’s usually a root cause worth exploring: Gut dysbiosis (imbalanced gut bacteria) Constipation or sluggish digestion Food intolerances (dairy, gluten, FODMAPs like beans, garlic, onions) Low stomach acid Stress and poor meal-time habits Lack of digestive enzymes A Simple Bloating Triggers Checklist Here’s a quick gut check (no pun intended). Do any of these sound familiar? I eat too fast or don’t chew well I eat while stressed, distracted, or rushed I don’t have daily bowel movements I feel bloated after dairy or gluten Beans, onions, garlic, or cruciferous veggies make me swell up I eat a lot of processed snacks or protein bars I’ve taken antibiotics or antacids recently I get bloated before or during my period I rarely eat probiotic-rich or fermented foods I often feel tired, foggy, or puffy along with bloating If you checked off several, keep reading—because bloating is your body’s way of asking for support. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/6c24107e-32dd-4613-b529-dcf7e85b567b/anda-ambrosini-AlwIBbFJaX8-unsplash.jpg Blog - Uh, Bloating - Remedies for Common Bloating Triggers If you eat too fast or while stressed: Take 3 deep belly breaths before meals Chew each bite 15–20 times to help digestion Sit down to eat without screens or multitasking Sip on calming teas like ginger, peppermint, or chamomile after meals If you don’t poop daily: Start your morning with warm water and lemon or a pinch of sea salt Add 2–3 tbsp of ground flax, chia, or soaked psyllium daily Aim for 25–35g of fiber plus magnesium support (citrate or glycinate often help) Move your body daily with walking or gentle exercise https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/7ed60912-fc5c-4714-9fc6-ff9f25d63b49/sandi-benedicta-8Pp9M13xuzs-unsplash.jpg Blog - Uh, Bloating If dairy or gluten are triggers: Take a 2–3 week break and see if symptoms improve Use dairy-free swaps like coconut yogurt or almond milk Pay attention to other signs of sensitivity (fatigue, acne, congestion) Consider a guided elimination diet or food sensitivity test If beans, garlic, or broccoli bloat you: Cook these foods well—roasted or sautéed is easier to digest than raw Start with smaller portions and slowly reintroduce Try digestive enzymes before meals If symptoms persist, explore a low-FODMAP approach short term https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/6fe67f98-45f9-4663-be44-696b1c6db713/giorgi-iremadze-3OV0ft7mG_o-unsplash.jpg Blog - Uh, Bloating If you rely on bars, shakes, or processed snacks: Replace with simple, real snacks like boiled eggs, fruit and nuts, or smoothies Check labels for sugar alcohols and gums (erythritol, maltitol, carrageenan) Choose whole-food proteins and reduce artificial sweeteners If you’ve taken antibiotics or antacids recently: Rebuild with a high-quality probiotic and fermented foods (sauerkraut, kefir, yogurt) Add prebiotics like oats, bananas, onions, and garlic (as tolerated) Support gut healing with L-glutamine or marshmallow root Help stomach acid production with apple cider vinegar or bitters before meals https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/527ac838-ee1e-4b54-bf1d-86d42a950233/irina-del-uJQYVRza0VY-unsplash.jpg Blog - Uh, Bloating If bloating gets worse around your period: Focus on magnesium-rich foods like avocados, pumpkin seeds, and dark leafy greens Cut back on salt, alcohol, and sugar the week before your period Stay hydrated and stabilize blood sugar with protein and fiber Try anti-inflammatory herbs such as turmeric and ginger If bloating comes with fatigue, puffiness, or brain fog: Try a gentle gut-liver reset (morning lemon water, hydration, sleep, and sweating) Reduce sugar for 5–7 days and focus on whole foods Minimize toxic load (skincare, plastics, fragrances) https://www.liverightnutrition.us/blog-1/core-conversations-podcast monthly 0.5 2025-08-14 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/a5ed1156-ceac-44f5-a57c-d19ba75ca995/Core+Team Blog - Fuel Your Body, Free Your Mind: Meet Core Conversations What if small, doable choices could change your health—and your life? Core Conversations is a new podcast from Ampelis, a mental health company devoted to improving Human Performance—helping people find meaning, purpose, and everyday momentum through integrative health (body + mind + spirit). Tanna Fox, an International Sports Certified Nutritionist and founder of Live Right Nutrition, joins the conversation to share her expertise and insights. This show isn’t about hacks or quick fixes. It’s about learning how to fuel, use, and rest your body in ways that unlock energy, clarity, and resilience—little by little. Listen now on your favorite platform: Apple Podcasts | Spotify | YouTube | Amazon Music | iHeartRadio https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/3d57fd0e-0200-4699-a543-135d5621977c/Screenshot+2025-08-13+171617.png Blog - Fuel Your Body, Free Your Mind: Meet Core Conversations - 3 Episodes to Get You Started Episode #1 Little by Little: The Science & Spirit of Real Transformation The origin story and heartbeat of the show. You’ll hear how Ampelis evolved from a family-legacy consultancy into a clinical and lifestyle health company—and why they’re obsessed with reversing mental/emotional fragility by focusing on small, repeatable behaviors. Teasers, not spoilers: Why “little by little, a little becomes a lot” is more than a quote—it’s a blueprint. How nutrition became a gateway to clearer thinking and steadier mood. What the team is building next (including Core 7, a whole-food-based family supplement) and why education—not dependency—is their north star. You’ll walk away thinking: Maybe my first step is just…more water, a five-minute walk, or two minutes of morning light. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/df14d759-00e6-440f-9cc3-b0d48dc47ecc/Episode+2 Blog - Fuel Your Body, Free Your Mind: Meet Core Conversations - Episode #2 Energy from Within: Metabolism, Mind, and Meaning Energy isn’t luck; it’s something you build. Tanna maps out how your choices train your mitochondria (your cells’ energy engines) and why food, movement, and rest work together. Highlights to listen for: Metabolism is malleable: your daily rhythms either train energy…or drain it. Whole foods > ultra-processed: your grocery cart becomes you in days. Movement as medicine: even gentle walking dramatically helps glucose disposal and energy production. Gut ↔ brain: what supports one, supports the other—especially for teens running on little sleep and lots of processed foods. When supplements help: thoughtful support (like Core 7) can fill gaps, not replace real food. One tiny experiment: Aim for a 10–15-minute walk after a meal this week and notice your afternoon brain clarity. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/9cf0fa99-0407-4762-8adf-b44c9e6fb7da/Episode+%236 Blog - Fuel Your Body, Free Your Mind: Meet Core Conversations - Episode #6 The Gut-Brain Connection: How Your Microbiome Affects Your Mood Your gut is an ecosystem that talks to your brain through the vagus nerve. Tanna keeps it practical with travel tricks, “feed the little guys” analogies, and doable upgrades. Key themes & takeaways: Mood starts in the microbiome: many feel-good messengers are produced in the gut. Food as medicine: build a simple habit stack—one probiotic food (kefir/sauerkraut), one prebiotic (fiber-rich fruit/veg) daily. Consistency > perfection: tiny, steady inputs restore the gut lining and reduce inflammation over time. Amino acids & recovery: why building blocks (like tryptophan) matter for emotional steadiness. Try this this week: Add one fermented food and one extra fruit/veg daily. Keep it boring; keep it consistent. https://www.liverightnutrition.us/blog-1/naturally-boost-your-metabolism monthly 0.5 2025-07-30 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1b67b77c-2a17-43eb-96c2-e04a81b9dd2f/neom-m5Wj2ThjA14-unsplash.jpg Blog - Naturally Boost Your Metabolism - The Power of Movement One of the simplest, most effective ways to enhance your metabolism is by moving your body. Walking Improves mitochondrial efficiency Aids in blood sugar regulation Reduces stress Resistance Training Stimulates new mitochondria (biogenesis) Increases muscle mass, which boosts your resting metabolic rate Improves long-term insulin sensitivity https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/dc5a3a6e-996e-4ae1-b884-f380c2c3351a/ness-fu-bX3StNmGG7s-unsplash.jpg Blog - Naturally Boost Your Metabolism - Mind Controls Metabolism One of my best friends taught me to play Chinese Mahjong this summer. I loved it so much that I taught my family, and now we all enjoy it. What I didn’t expect was how much it taught me about mindset. The game is a simple tile game that encourages mindfulness. You’re taught to be happy for others when they make good moves. You’re reminded not to dwell too long on one mistake. And you’re encouraged to stay organized while still being present and engaged with others. This mindset shift changed everything for me—and it reminded me just how powerful the mind is. https://www.liverightnutrition.us/blog-1/soaked-almonds-super-snack monthly 0.5 2025-07-24 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/614674df-88bd-4040-b262-3d0d1b7576bf/raspopova-marina-JJ2UU419Zzs-unsplash.jpg Blog - Soaked Almonds: Why You Should Be Soaking This Super Snack - The Power of the Almond Raw almonds are already a nutritional powerhouse. Just 20 almonds contain approximately: 6 grams of protein 3.75 grams of fiber 1.5 grams of carbohydrates They’re a great option for a midday energy boost, post-workout snack, or an easy addition to your kids’ lunchboxes. But when you take the time to soak them, you unlock even more of their health benefits. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/9be3c92f-e04a-4ef8-9e18-af7e8b330a16/Screenshot+2025-07-23+234230.png Blog - Soaked Almonds: Why You Should Be Soaking This Super Snack - How to Soak Almonds (And Add Some Flavor While You’re At It) Here’s how I like to prep my soaked almonds at home: Start with raw almonds (make sure they’re not roasted or salted). Place them in a bowl and cover with filtered water. For a delicious flavor twist, add a few sprigs of fresh rosemary and a couple of cloves of garlic. This simple combo adds a savory depth that’s absolutely addicting. Let them soak overnight on the counter. In the morning, you’ll notice a cloudy film in the water—that’s the phytic acid and other residue being released. Pour the almonds into a strainer and give them a good rinse. Then, lay the almonds out to dry on a cookie sheet for a day or two. If you're in a more humid climate or just want to speed up the process, you can use a dehydrator or place them in the oven at a low temperature (around 150 degrees or less) until they’re dry to the touch. Once they’re dry, I like to sprinkle on a little Redmond Real Salt. It enhances the flavor and provides trace minerals your body loves. https://www.liverightnutrition.us/blog-1/what-is-glp-1 monthly 0.5 2025-07-16 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/8ff44ef1-8894-42f2-9767-263471855ad6/spencer-davis-5dsZnCVDHd0-unsplash.jpg Blog - What is GLP-1 and Why Should You Care About It? - So, What Is GLP-1? GLP-1 stands for glucagon-like peptide-1. It’s a hormone produced in your intestines in response to eating—particularly after you consume protein. Once released, it signals the brain that you’re full, slows down how quickly food moves through your stomach, and plays a key role in blood sugar regulation. This is a big deal for weight loss and energy balance because GLP-1: Regulates appetite by increasing satiety Slows gastric emptying so you stay full longer Enhances insulin secretion Reduces glucagon (a hormone that increases blood sugar) It’s basically your body's natural appetite and blood sugar manager. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/2e4a3a9f-e260-43b3-b377-01b81a9bdce9/alison-marras-4zm5e0ZgYjE-unsplash.jpg Blog - What is GLP-1 and Why Should You Care About It? - How Much Protein Should You Eat? To see real benefits in both weight management and energy, aim for a minimum of 20–40g of protein per meal, depending on your age and goals. If you’re in your early 20s, you can usually stay on the lower end. If you’re in your 40s or older, or trying to build muscle, lean closer to 40g. A good general rule: eat 1 gram of protein for every pound of your ideal body weight. For example, if your goal weight is 140 pounds, aim for about 140g of protein a day—spaced throughout your meals. If that feels like too much protein then just don’t eat less than 75-80g a day! That should be sufficient. But remember, protein synthesis happens every few hours in your body so be sure to try to distribute it throughout the day. I aim for 30g 3-4x a day. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/45296daa-a50f-4233-a1b2-20aac23c4c7e/victoria-shes-UC0HZdUitWY-unsplash.jpg Blog - What is GLP-1 and Why Should You Care About It? - Final Thoughts: Your Body Already Has Tools—Use Them Here’s what I’ve come to believe after years of study and coaching: Every diet works—and every diet fails. We don’t want a diet. We want a lifestyle that supports our bodies, brains, and goals for the long haul. Whether you choose to explore GLP-1 agonists, increase your protein intake, or start strength training, the foundation of wellness is understanding what your body needs and how to support it naturally. GLP-1 isn’t just a trend. It’s a powerful hormone your body already makes—and when you nourish it properly, amazing things can happen! Recommended Reading Berberine, a Herbal Metabolite in the Metabolic Syndrome: The Risk Factors, Course and Consequences of the Disease'. Learn ALL about Protein here: Protein Made Simple: A Guide to Building Health, Strength & Energy https://www.liverightnutrition.us/blog-1/consistency-not-perfection monthly 0.5 2025-07-09 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/328897f4-bf4a-4eab-8d25-071f9122c738/deniz-altindas-t1XLQvDqt_4-unsplash.jpg Blog - Consistency Is the Key to Reaching Your Health Goals - Consistency The tip for today is NOT to make sure they all are happening perfectly, but that you are striving to aim for each of them CONSISTENTLY. Don’t let a bad day or a bad meal cause you to stop and be frustrated. Just realize we all have bad days and that goals are not met by 1 or 2 high quality weeks, but they happen by STARTING AGAIN EVERY TIME YOU FALL SHORT. Consistency has a way of making the hard things easy and the rare things, more permanent. Reaching a goal the healthy way can take as little as 4-6 weeks, and often times if can take months. So don’t set unrealistic expectations on yourself. Be prepared that obstacles will arise (vacations, sickness, high stress, lack of motivation, etc) and that when they do you are prepared to keep going. There will always be an excuse! Always be a reason you can’t and don’t have the time. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/c67c9b97-eaa0-4d63-934e-7c737a3c8353/nature-zen-Eszi6jZ0Pfk-unsplash.jpg Blog - Consistency Is the Key to Reaching Your Health Goals - It Doesn’t Need to Be Perfect But here’s the truth that often gets missed: You don’t need to do everything perfectly. The most important tip I can share is this—focus on consistency, not perfection. It’s not about having flawless weeks or checking every box every day. True health is built over time by showing up for yourself again and again, especially when it feels hard. When you have an off day, when your schedule gets thrown off, or when motivation dips, the key is to simply start again. One meal won’t make or break your progress. One missed workout doesn’t mean your goals are out of reach. What matters is that you don’t let those moments define your journey. Progress is rarely linear. Sustainable change is created through small, consistent efforts that add up over time. In fact, most health goals—whether you're aiming for better energy, improved digestion, weight loss, or hormone balance—can take 4 to 6 weeks to notice real changes. And for many of us, it can take even longer, especially when life throws in curveballs like vacations, illness, stress, or a lack of routine. https://www.liverightnutrition.us/blog-1/god-gazing-temple-telescope-analogy monthly 0.5 2025-07-03 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/8fd7de1b-d1f1-4b6f-894a-d2f333bdd86b/Screenshot+2025-05-31+184021.png Blog - New Feature: “The Temple & The Telescope: Seeing God Through His Covenant” with Eva Timothy and the enLIGHTen Gathering - Finding God in the Details: How the Temple and a Telescope Expand Our Spiritual Vision With Eva Timothy Some conversations settle deep into your soul—leaving a lasting impression long after the words have faded. I recently had one of those sacred moments with a dear friend, where we found ourselves diving into the parallels between temples and telescopes. It was one of those “linger in your spirit” kinds of discussions, and I haven’t looked at either the same since. Eva Koleva Timothy’s artwork God Gazing—a powerful visual that invites us to lift our eyes, steady our hearts, and tune in to the divine light above us. What struck me most was this simple truth: the more we align our spiritual lens, the more clearly we see God. https://www.liverightnutrition.us/blog-1/benefits-of-sunlight monthly 0.5 2025-07-03 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/394f981f-2688-44c7-88ec-d72827a00bd0/silvan-schuppisser-qrxCZopvzJc-unsplash.jpg Blog - The Healing Power of Light: Sunlight Impacts Your Health, Hormones, and Fat Loss - Light Matters More Than You Think Light is one of the most powerful regulators of your body’s circadian rhythm, also known as your internal master clock. This clock runs on cycles and patterns—predictable rhythms that help your body know when to wake, eat, rest, and heal. And one of the strongest "trainers" of this clock is light. One of the first things I try to do when I wake up is try to find a window and stick my face in the sun! (while drinking your lemon water, of course)! https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1751503955701-4LUYFH97VTGI0ERVJ905/unsplash-image-6sNQftdA3Zs.jpg Blog - The Healing Power of Light: Sunlight Impacts Your Health, Hormones, and Fat Loss - Burn Fat While You Sleep Here’s a fat-burning truth that shouldn’t be a secret: your body does some of its most powerful fat-burning while you sleep. During the early hours of sleep, your body releases human growth hormone (HGH)—often referred to as the "anti-aging hormone." This hormone supports cellular repair, muscle growth, and bone strength. But HGH doesn’t act alone—it triggers the release of another powerful hormone called IGF (Insulin-Like Growth Factor). IGF not only works hand-in-hand with growth hormone, but it also plays a major role in preventing fat storage. Think of it as your built-in fat-loss hormone. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/9d4cd0b9-71b3-445b-913b-5faff1012537/han-lahandoe-GkjabALRTN0-unsplash.jpg Blog - The Healing Power of Light: Sunlight Impacts Your Health, Hormones, and Fat Loss - Light and Mental Health: A Natural Antidepressant If you’re feeling low, anxious, or mentally foggy, sunshine can help in more ways than one. Sun exposure boosts the brain’s production of serotonin—a feel-good hormone that helps you feel calm, focused, and balanced. With depression affecting up to 85% of people at some point in their lives, it’s important to know that something as simple and accessible as natural light can offer real support. And it’s free. It’s plentiful. It’s a gift. As a reminder from scripture: “The glory of God is intelligence, or, in other words, light and truth.” Light attracts light, and as we bring more of it into our lives, we feel more aligned, centered, and whole. https://www.liverightnutrition.us/blog-1/sprouting-superfoods monthly 0.5 2025-06-27 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1750861454255-12F8J9OZDPLELIZ5WMAT/AdobeStock_302088221.jpeg Blog - Sprouts- The Gut-Healthy Superfood (+ How to Grow Them at Home in Just 5 Days) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/a8b38710-8699-48a8-9e23-f5f7c2a55211/abhishek-hajare-IRQ13JVs8_c-unsplash.jpg Blog - Sprouts- The Gut-Healthy Superfood (+ How to Grow Them at Home in Just 5 Days) - The Secret Power of Sprouts Sprouting isn’t just trendy; it’s backed by science and history. Sprouted foods are easier to digest and significantly higher in nutrients than their unsprouted versions. Here’s why: Sprouting neutralizes phytic acid, a naturally occurring substance in seeds, nuts, grains, and legumes. Phytic acid is often called an anti-nutrient because it can block the absorption of important minerals like iron, zinc, and calcium. While phytic acid serves a useful purpose in nature (it preserves the seed), it can reduce nutrient bioavailability when consumed in large amounts. By soaking and sprouting seeds, you reduce this barrier and unlock more of the food's nutrients—like vitamins B and C, fiber, and essential minerals. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/48f2f5d4-6e45-4efa-8e28-04e1161f7f0c/sumeet-b-RBZOEB_Ea4s-unsplash.jpg Blog - Sprouts- The Gut-Healthy Superfood (+ How to Grow Them at Home in Just 5 Days) - Eating Sprouts: Creative and Delicious Ideas Sprouts are incredibly versatile! Here are some of my favorite ways to enjoy them: Tossed on tacos (especially sprouted lentils) Sprinkled into fresh salads Added to sandwiches and wraps Layered in burritos Topped on roasted vegetables or grain bowls Mixed into hummus or spreads for extra crunch Stirred into rice or quinoa for added texture They’re a flavorful, crisp, and refreshing way to nourish your gut—and your taste buds. https://www.liverightnutrition.us/blog-1/kefir-popsicles monthly 0.5 2025-06-11 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/8a929de7-fa99-462f-9749-844e61f84ede/popsicle-4.jpg Blog - Kefir Popsicles: The Tasty Way to Boost Gut Health - Fruit Kefir Popsicles Ingredients: 3 cups kefir 1-1/2 cups frozen fruit 1/2-3/4 cup honey Directions: 1. Blend all ingredients in a blender until smooth- or to your preferred consistency. 2. Pour into popsicle molds and place in the freezer. 3. Freezing time varies, but roughly 8 hours. 4. Serve & enjoy! https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/bd79d980-440e-4157-a7e0-aad268d9d69c/Fruit+Kefir+popsicles.png Blog - Kefir Popsicles: The Tasty Way to Boost Gut Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.liverightnutrition.us/blog-1/why-you-shouldnt-fear-fruit-sugar monthly 0.5 2025-06-04 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/9ce3dbfc-6bfa-4136-b36b-c36509c34163/Screenshot+2025-05-27+234952.png Blog - New Feature: “Don’t Fear the Fruit” with Brooke Walker on Studio 5 KSL - Don’t Fear the Fruit + Studio 5 I recently appeared on Studio 5 to talk about one of the biggest health myths I hear: the fear of natural sugar in fruit. After spending a summer researching gut health and nutrition, I shared why whole fruits—even the sweet ones—are packed with powerful benefits for digestion, brain health, and energy. https://www.liverightnutrition.us/blog-1/nutrition-workshops-for-women-and-teens monthly 0.5 2025-09-19 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/c734a5b9-6189-4ba2-a7b2-8af90ef3a091/nathan-dumlao-7VUBgjh2ESw-unsplash.jpg Blog - Nourish Your Body, Empower Your Mind: The Signature Workshops from Live Right Nutrition - Brain & Body Nutrition Workshop Sign up here If you're new to nutrition or feeling stuck in a cycle of low energy, mental fog, or inconsistent habits—this class was made for you. Each week we cover a key area of the brain-body connection and give you tools to build sustainable health from the inside out. I'm thrilled to co-teach this class with Dr. Jones, where we pair nutrition education with actionable lifestyle strategies. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/ac035bac-c95f-43d3-8975-800170dc0afa/nathan-dumlao-bRdRUUtbxO0-unsplash.jpg Blog - Nourish Your Body, Empower Your Mind: The Signature Workshops from Live Right Nutrition - Elevated Nutrition Workshop Sign up here Already have a good grasp on health but want to take things to the next level? This class is all about fine-tuning—more energy, more clarity, better results. We dive deeper into health habits and show you how to optimize what you’re already doing with more intention and consistency. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/35e12ed0-b0bb-48c0-a136-68c77f0f6172/bruna-branco-7r1HxvVC7AY-unsplash.jpg Blog - Nourish Your Body, Empower Your Mind: The Signature Workshops from Live Right Nutrition - Teen Girls Nutrition Workshop Sign up here This is a 3-week virtual workshop created specifically for teen girls who want to understand their bodies and feel empowered by the choices they make. No diets. No shame. Just honest conversations, practical tools, and support from someone who believes in them. https://www.liverightnutrition.us/blog-1/self-care monthly 0.5 2025-06-04 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/228b6f9f-941b-4780-a795-8c132a85878b/pexels-andres-ayrton-6551068.jpg Blog - Reality Check: Real Self-Care Isn’t About Weight Loss - The Real Reason to Prioritize Self-Care (Hint: It’s Not About Your Size) Have you ever started a diet to lose weight quickly for a wedding, vacation, or big event? It might work for a season… but then, for some reason, old habits return. Then we try again in another season… sometimes even going months or years without real success. Sound familiar? If your motivation is solely to wear a smaller size or get skinny fast, that motivation fades—fast. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/09154e57-004d-4031-b34b-44b10a591883/kaylee-garrett-GaprWyIw66o-unsplash.jpg Blog - Reality Check: Real Self-Care Isn’t About Weight Loss - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/3b2e9ed5-b1d9-40f1-9248-21c62b08f476/jonny-gios-h9KXTfIvjVU-unsplash.jpg Blog - Reality Check: Real Self-Care Isn’t About Weight Loss Have you ever walked through a beautifully cared-for garden? Think of those stunning park gardens—trimmed hedges, rounded boxwoods, lush green grass, and vibrant flowers. The kind of place where each branch is guided by a gardener’s watchful eye, pruning and shaping it to arch just right over the path. These gardens didn’t just appear overnight. They were cultivated with time, care, and patience. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/89b27153-634a-4945-a82b-291a635f779c/leanna-myers--c28Y_Qy-Dk-unsplash.jpg Blog - Reality Check: Real Self-Care Isn’t About Weight Loss - Simple Daily Health Routine: Morning Routine: Lemon water (Learn more here) Movement Afternoon Routine: Nutritious high-protein salad or smoothie (My go-to recipe here) Omega-3 supplement Evening Routine: A moment of peace in preparation for tomorrow Prioritize sleep. 7-8 hours of quality sleep helps restore your body (Learn more) Routines bring rhythms, rhythms bring grace, and grace brings results. https://www.liverightnutrition.us/blog-1/natural-relief-for-seasonal-allergies monthly 0.5 2025-07-03 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/49f6ed1c-8b42-4129-ac9d-bb592a49cbca/terence-starkey-XKwNpjK0XnA-unsplash.jpg Blog - Say Goodbye to Spring Allergies: The Gut-Histamine Connection - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/0bb7c924-b935-422e-b003-5f0870feb95f/kier-in-sight-archives-G6QUzZ9dQZY-unsplash.jpg Blog - Say Goodbye to Spring Allergies: The Gut-Histamine Connection - Histamine and Allergies—What’s the Connection? Blossoms and pollen might be beautiful, but they can trigger a histamine response in sensitive people. Histamine is a natural chemical your body uses in immune responses, digestion, and brain signaling. But when your immune system sees pollen as a threat, it tells mast cells to release histamine—leading to inflammation and symptoms like: Itchy eyes Runny nose Congestion Skin rashes Brain fog So histamine itself isn’t the enemy. But if your gut is inflamed or out of balance, your body might not be able to clear histamine properly—and that’s when you start to feel miserable. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/3f82f301-5d24-4f46-baaf-17d733c9f524/pexels-polina-tankilevitch-3873179.jpg Blog - Say Goodbye to Spring Allergies: The Gut-Histamine Connection - Common Signs of Histamine Overload • Runny nose, sneezing, congestion • Itchy skin or rashes • Headaches or migraines • Bloating or digestive issues • Food sensitivities • Fatigue or brain fog https://www.liverightnutrition.us/blog-1/gut-health-woman-lessons-podcast monthly 0.5 2025-05-07 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/a628314d-4e29-4f01-9729-a7c92191a41c/Screenshot+2025-05-02+182447.png Blog - New Podcast Feature: “Gut Health Secrets” with Traci Peterson on the Woman Lessons Podcast - Gut Health + “Woman Lessons”: A Conversation with Traci Peterson I recently had the honor of joining my inspiring friend Traci Peterson on her Woman Lessons podcast to talk all things gut health, women’s wellness, and how we can care for our bodies in a way that strengthens every part of our lives. In this episode, we dive into the importance of the microbiome and how it impacts our physical, mental, and emotional health. We discuss the balance between good and bad bacteria, the role of nutrition in supporting gut health, and realistic steps you can take to improve your well-being—starting today. https://www.liverightnutrition.us/blog-1/cravings-to-control monthly 0.5 2025-04-30 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/2784ceff-d961-4729-af16-449f258bbdfc/david-foodphototasty-h7a8RsZFzgc-unsplash.jpg Blog - From Cravings to Control: Understanding Sugar, Gut Health, and Energy Levels - How Snacking and Soda Affect Your Metabolism Frequent snacking or sipping on sugary drinks all day keeps your body in a constant state of insulin release. Here’s how it works: Whenever you eat or drink (yes, even diet soda), your body releases insulin to manage blood sugar levels. Insulin moves sugar from your bloodstream to your liver and muscles for storage. Once these storage units are full, the excess sugar is converted into triglycerides and stored as fat. Over time, frequent insulin spikes can lead to insulin resistance, increased fat storage, and energy crashes. Even zero-calorie diet drinks can contribute to this cycle. Artificial sweeteners might have zero calories but they still may trick your body into releasing insulin. They for certain disrupt gut bacteria, and increase blood sugar levels over time. The solution? Give your body an insulin break. Try to go at least one 3-4 hour block in the afternoon without consuming anything that triggers insulin production. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/44df61b7-736a-4412-8078-305babd8dc5e/maria-kovalets-PCR7WmUhZnU-unsplash.jpg Blog - From Cravings to Control: Understanding Sugar, Gut Health, and Energy Levels - The Truth About Sugar and Processed Foods We’re in a food crisis. The diet landscape has changed dramatically over the last decade, and chronic diseases are on the rise. Food plays a huge role in brain function, mood, and inflammation. Processed foods, sugar, and starches increase internal inflammation, which can contribute to depression, anxiety, and metabolic dysfunction. Every time you eat processed candy or snacks, your body experiences: A spike in blood sugar A surge in insulin Increased cortisol (stress hormone) levels Inflammatory molecules released into the brain Over time, this cycle leads to increased hunger, slowed metabolism, fat storage, and even fatty liver disease. The average person consumes one pound of sugar and flour daily—and it’s taking a toll on our health. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/4a81478d-b53c-4714-9ee9-3489da4b7684/DSC_5575.jpg Blog - From Cravings to Control: Understanding Sugar, Gut Health, and Energy Levels - Chewy Coconut & Nut Clusters (AKA my Healthy Cookies!) Try this delicious, nutrient-dense treat that’s dairy-free, grain-free, and loaded with healthy fats and fiber! It’s a healthy AND gut-friendly snack! Ingredients: 2 ½ cups coconut flakes 2 ½ cups mixed nuts & pumpkin seeds (crushed to desired consistency) 1 bag dairy-free chocolate chips ½ cup chia seeds 1 can coconut condensed milk Instructions: Preheat oven to 350°F. Mix all ingredients together. Drop into small balls, flatten slightly, and bake for 7-10 minutes. Sprinkle sea salt on top after baking. Enjoy! https://www.liverightnutrition.us/blog-1/truth-about-food-labels monthly 0.5 2025-04-23 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/b0dba2b5-3572-4777-a12d-fe28307663ed/pexels-tima-miroshnichenko-7879965.jpg Blog - The Truth About Food Labels: How to Spot What's Really Healthy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/9629a631-8f40-4a5c-8e8f-03f532628280/Natural+%281%29.png Blog - The Truth About Food Labels: How to Spot What's Really Healthy - Beware of “Greenwashing” It’s called Greenwashing—a marketing trick where brands use “the right words” to make their products seem healthier than they really are. The front of the package can be very different from the back of the package. You might see words like: Natural High Protein Healthy Multigrain Sugar-Free These buzzwords might initially lead you to THINK a product is good for you, but there’s no way to tell UNLESS you actually READ the facts panel and the ingredient list. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/3f03f356-54b6-4144-8f3b-d308aa14426e/Untitled+design+%285%29.png Blog - The Truth About Food Labels: How to Spot What's Really Healthy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/913f293a-778a-41ff-8a51-d24e7908fbff/Natural+%283%29.jpg Blog - The Truth About Food Labels: How to Spot What's Really Healthy - 5 FOOD LABELS TO WATCH FOR #1 Organic We IDEALLY want all PACKAGED food products (yes even fruit snacks) to be organic if we have the option. I am more mindful about organic packaged food than I am organic fruits and vegetables! I always aim for organic, fresh produce when possible, but I rarely negotiate on organic cereals, oats, chips, crackers, flour, rice, etc. Most non-organic grains are COVERED in glyphosate- a weed killer that also kills your gut bacteria! Non organic processed oils have too many omega 6 fats that raise your bodies inflammation & affect our mental health too. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/104ff0ef-2655-4644-ab0c-c98d1e8a338c/Non-GMO-Project-verified-stamp-for-non-GMO-products-scaled-e1659987935297.jpg Blog - The Truth About Food Labels: How to Spot What's Really Healthy - #3 Non-GMO If you can’t find organic, then we will settle for NON-GMO when possible. GMO stands for “genetically modified organism” that means the original elements have been altered to grow faster, bigger & more abundant. It sounds like a good thing, but actually it can be linked to infertility & immune problems. https://www.liverightnutrition.us/blog-1/restore-your-gut monthly 0.5 2025-04-16 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/09172a9d-0bee-476a-a4ab-6fbbf8feb301/marc-pell-oWRVjFQIwAY-unsplash.jpg Blog - Restore Your Gut with 5 R's - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/cabdd098-8332-4205-8db1-e503f7c0dd4f/nathan-ziemanski-hjW4o5XfCzc-unsplash.jpg Blog - Restore Your Gut with 5 R's - Your Personal Rainforest Let’s think of our gut microbiome like a rainforest jungle…. It’s a thick ecosystem full of a variety of plants, animals, creatures, bugs, moisture, and a densely rich diverse environment. If it’s dry and cold it won’t flourish. Our gut microbiome is the same. If it's starving with no nutrients then it starts to weaken and will wither away. When starved from food & fiber, the living microbes that live in your gut start to eat holes in the thick mucosal layer allowing unwanted food to pass through and can cause bloating, gas and a list of digestive disorders…. (Leaky gut, IBS, etc.) Looks like being happy and healthy are reasons enough to respect your gut! If you have a weak gut microbiome, it can be hard to know. You might not know how much better you can feel! Is bloating normal? How often should you visit the bathroom? Where to start when wanting better gut health? As a certified specialist in Gut Health Nutrition, one of the methods we learn about is how to RESTORE your GUT health. To keep it simple, they teach the 5 R’s and it’s the perfect way to see changes! https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/e224dc4d-df77-4b20-841d-1aff3d1af57b/vicky-ng-ubChh7P4lQo-unsplash.jpg Blog - Restore Your Gut with 5 R's - REPLACE Second, REPLACE- we want to start replacing enzymes that are missing- hydrochloric acid, bile, & digestive enzymes. Foods that contain natural digestive enzymes include pineapples, papayas, mangoes, honey, bananas, avocados, kefir, sauerkraut, kimchi, miso, kiwifruit and ginger… and even a favorite of mine is sourdough bread! Hint: EAT THE RAINBOW The more variety of colors we have the better! Each color of the rainbow in food has powerful vitamins & minerals that add unique strengths to our gut. Often, I’m asked what is the healthiest fruit or veggie to eat… and the answer is always: which one do you have the LEAST OF!? If you haven’t had a kiwi or radish in a while grab one next time you are at the store… Plant diversity is a huge bonus to your gut health. Aim for 30 different ones a week!! Plus they can feed the good bacteria you are adding next! Pro tip: The rich color in berries are antioxidants, they literally go and scavenge free radicals to reduce inflammation in your intestines. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/200cd47a-6314-4b28-8b0e-89829d3386d5/anshu-a-fIs9p9eTksw-unsplash.jpg Blog - Restore Your Gut with 5 R's - REINOCCULATE Third, REINOCULATE- you’re rebuilding the gut flora here. This is where I LOVE probiotics foods! Kefir, Kombucha, Fermented vegetables. You can also start w/ a supplement for 30 days but for more improvement & maintenance eventually move to the better food sources. They’re loaded with superior benefits from fermented food & fibers. REPAIR Fourth, REPAIR- this is when we want to strengthen and heal the mucosal layer inside the gut… you’re using things like bone broth, collagen powder, & even L-glutamine, to repair the gut lining. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/bf5056c1-5076-4015-a267-d9f75141a3c1/pexels-hikaique-290627.jpg Blog - Restore Your Gut with 5 R's - REBALANCE Last but not least is REBALANCE! This is all about lifestyle- meditation, practice balance between work & play, exercise, managing stress and sleep. Often we forget to find JOY in the process of progression & the importance of reducing stress in healing the gut. Start simple—you don’t have to do it all at once. Small, consistent changes add up, and you’ll be amazed at how quickly your energy improves, your bloating fades, and your overall health starts to shift. Your gut is incredibly resilient, and with a little care and consistency, you’ll feel RESTORED from the inside out! I love supporting you on your journey to enjoy a balanced bite of life! I am constantly sharing content to help you fuel your body and live your best life. Be sure to follow me on Instagram— @live.right.nutrition. https://www.liverightnutrition.us/blog-1/sleep-smarter monthly 0.5 2025-04-09 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/a19910af-2bc4-41a1-a576-f6f5c44aa8e2/isabella-fischer-GFKPATimbvM-unsplash.jpg Blog - Sleep Smarter: Why Quality Rest is the Ultimate Health Hack The Why: Poor sleep promotes muscle loss. Sleeping 5.5 hours instead of 8.5 a night results in a lower proportion of energy being burned from fat. This predisposes you to fat gain and muscle loss. On top of that, your testosterone and libido decrease in both men and women. Sleeping about two hours longer per night, from 7 to 9 hours over a week has been shown to improve daytime alertness, vigor, mood, and resistance to fatigue. Sleep deprivation reduces recovery from exercise and it causes increased muscle soreness and pain. After 4 days of bad sleep it raises inflammatory markers and increases cardiovascular risk. In collegiate tennis players, sleeping 1.6 hours longer (at least 9 hours a night) has been seen to increase serving accuracy by 36-41%. Inadequate sleep promotes insulin resistance, which makes it harder to replenish muscle glycogen stores (which decreases your exercise performance). Individuals who sleep less than 8 hours per night are 70% more likely to report an injury compared to those sleeping more than 8 hours. Poor sleep is implicated with developing neurodegeneration and not sleeping well enough promotes the spreading of toxic Alzheimer’s proteins. A reduction in deep sleep could even be a sign of early dementia. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/df1f8562-ee88-4b26-abdc-4ba456f46075/pexels-readymade-3850600.jpg Blog - Sleep Smarter: Why Quality Rest is the Ultimate Health Hack - Ready to sleep better? Let me give you a few suggestions! ✅ Go outside every day – Natural light regulates your sleep cycle. The earlier the better. Stick your face in the sun. This will allow the release more melatonin for you at night! ️‍♂️ Exercise regularly – Your body is metabolically heather with more muscle mass, they have messenger cells that communicate with your whole body and your brain. Getting into rhythms and pattern of movement help your rhythms of wake and sleep cycles too. But avoid intense workouts too close to bedtime. Put your phone away – The blue light messes with melatonin, (experts recommend avoiding screens, including phones, for a minimum of 30-90 minutes before bedtime to allow your brain and body to wind down and prepare for sleep). ️ No big meals before bed – Big meals before bed can cause digestion issues, blood sugar spikes, and increased body temperature. We want to aim for at least 12 hours of fasting every night. ❄️ Keep your room cool – Lowers your body temperature, which signals your brain to produce melatonin, promoting deeper, more restful sleep. Eat healthy fats – They support hormone balance and sleep quality (need some ideas, check out my blog post). https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/98eeb4fb-fc92-4c00-abc0-8506602e68e1/pexels-olly-3807632.jpg Blog - Sleep Smarter: Why Quality Rest is the Ultimate Health Hack - Make Sleep Your Priority Make a point to get your well-deserved sleep, and plenty of it! Turn off your phones. Hug your loved ones. Say your prayers. Good night. Sleep tight tonight and every night! Do you struggle with sleep? Or do you have a nighttime routine that works wonders? Let me know in the comments! I love supporting you on your journey to enjoy a balanced bite of life! I am constantly sharing content to help you fuel your body and live your best life. Be sure to follow me on Instagram— @live.right.nutrition. Ready to Learn More? • During my Brain and Body or Elevated Nutrition Coaching sessions, we’ll explore plans to help you get your health back to tip top shape! Visit this link to learn more and get started today: Brain and Body Nutrition or Elevated Nutrition Group Nutrition Coaching. • Visual Learners: Did you know I have a YouTube channel!? Check us out at www.youtube.com/@live.right.nutrition Resources & Recommendations The Surprising Connection Between Sleep and Gut Health by Melissa Zimmerman check it out here MasterClass with Matthew Walker: Teaching the Science of Better Sleep here’s the link https://www.liverightnutrition.us/blog-1/byu-womens-conference-2025 monthly 0.5 2025-04-04 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1743739619608-QMIK7ZIMZAOONIK4B3AC/Screenshot+2025-04-03+214549.png Blog - Join Me at BYU Women’s Conference 2025 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/6c25f8d2-6255-43b8-a191-a2a05e43259c/IMG_20250403_221449.jpg Blog - Join Me at BYU Women’s Conference 2025 If there is one thing I enjoy talking about more than nutrition, it would be our connection to the DIVINE. I am nothing without my Creator. I want to make it my life’s quest to introduce Him to everyone who wants to know a lifestyle of joy and abundance. A way of life that fills the void, comforts us when weak and broken, and makes us perfect. In case you're curious, let me let you in on a little sneak peek, my topic is “With the Savior, Practice Makes Perfect (Eventually).” I think we can all relate! We’ve all been there—trying to do our best, feeling like we keep falling short. But the truth is, progress isn’t about perfection. It’s about showing up, taking small steps, and trusting that the Lord is guiding us along the way. At the Women's Conference, I’ll be sharing how we can embrace this process—not just in our spiritual lives but in all areas, including our physical and emotional well-being. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/e456ca23-70b0-451e-889a-1e370eaa004d/Screenshot+2025-04-03+215316.png Blog - Join Me at BYU Women’s Conference 2025 I would love for you to attend! I have been a participant of Women’s Conference a handful of times and it is worth every effort to make time in busy spaces to reconnect and find more confidence in your strengths and healing in the broken. If you’ve been thinking about going to a Women's Conference this year, this is your sign and I can’t wait to see you there! Come be uplifted, connect with other incredible women, and leave feeling renewed and ready to keep walking with the Savior- Daily practice will lead to something beautiful! I’ll see you soon! BYU Women’s Conference 2025 April 30 – May 2 | Provo, Utah ✨ Registration is open now: Register Now https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/aba82801-f35b-4472-98e5-9d06f7aaa7b3/Screenshot+2025-04-03+214101.png Blog - Join Me at BYU Women’s Conference 2025 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.liverightnutrition.us/blog-1/collagen monthly 0.5 2025-03-26 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1742964884407-VLH55AGCN064C0XAXQO9/pexels-jentstyle-photo-3559899+%281%29.jpg Blog - Collagen For Your Health, Beauty and Beyond - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/0147ce48-30f8-4f88-8e98-cbfc2e60aba5/pexels-alleksana-6107727.jpg Blog - Collagen For Your Health, Beauty and Beyond - What about collagen in food? Collagen is found in food! And it’s common in healthy food that hopefully you and I eat everyday. Here are the best sources of food of Rich in Collagen: Bone Broth: Simmering bones and connective tissues for hours extracts collagen, making bone broth a rich source. Chicken: Both the skin and connective tissues of chicken are good sources of collagen. Fish: Fish and shellfish contain collagen, and marine collagen is believed to be easily absorbed by the body. Beef: Beef, especially short ribs with more tendon meat, is a good source of collagen. These foods are all excellent to add! Yet, keep in mind that ½ cup of chicken has a little less than 1g of collagen. Fish skin, bones, and scales are the parts loaded with collagen and I don’t really eat that part of the fish… I kind of doubt you do too! Haha. Keeping in mind that 1 kilo (or about 4 cups) of fish flesh is 2.9 g of collagen. That’s a lot of fish to eat! Beef will have the most with about 2-3g in less than one cup. One of the magical things I love about food that the colors in food grown by light can help your body not only detox but also help boost other amino acids and fats! https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/df20a239-506e-4df9-92a9-61ec44867587/pexels-markusspiske-1268100.jpg Blog - Collagen For Your Health, Beauty and Beyond - Foods that BOOST Collagen Production: I eat almost all of these every single day! Berries: Berries like strawberries, blueberries, and raspberries are rich in vitamin C and antioxidants, which support collagen synthesis. Citrus Fruits: Citrus fruits like oranges, lemons, and grapefruits are high in vitamin C, essential for collagen production. Leafy Greens: Leafy greens like spinach, kale, and broccoli provide antioxidants and nutrients that protect collagen and support its production. Garlic: Garlic contains sulfur, which helps in collagen synthesis. Beans: Beans are a good source of protein and contain amino acids needed for collagen production. Bell Peppers: Bell peppers are full of antioxidants that aid in collagen products. Egg Whites: Egg whites contain proline, an amino acid that contributes to collagen production. https://www.liverightnutrition.us/blog-1/clear-skin-starts-within monthly 0.5 2025-03-20 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/35dd13c0-859b-4a76-bb74-75001dca91d7/Skin+Health.png Blog - Clear Skin Starts Within: How Your Gut Health Impacts Your Glow - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/37523086-2b79-459b-b064-420845788477/IMG_20250319_213917-2.jpg Blog - Clear Skin Starts Within: How Your Gut Health Impacts Your Glow Having 4 daughters in my home we talk A LOT about healthy skin! There are certain times of the month especially when a few girls are more emotional than others because breakouts are happening! Hormonal skin changes are common in young teens and with time usually regulate themselves, but we are no strangers to trying a “new nighttime routine” or buy more “pimple patches” in search of smooth healthy skin. My girls (and maybe every girl in the world) wants dewy, flawless skin and so one of the things I am trying to teach them is that your skin health can be a reflection of your gut health! Bad bacteria in the gut can contribute to various skin problems, including acne, rosacea, premature aging, dull skin, and especially those annoying, unnecessary pimples (in the worst spot). When your food has no nutrients or vitamins to feed and fortify your skin, it gets weak. Research shows that gut inflammation can lead to skin inflammation, and individuals with a healthier gut microbiota often have a more moisturized, hydrated, and resilient skin barrier. Guess what? The skin also has its own skin microbiome! Now, there are actually many other microbiomes in your body, like: nasal microbiome, vaginal microbiome, and lung microbiome. However, the gut, skin, and oral microbiomes are the most well studied and have the biggest impact on overall health! I love learning about what makes each of these thrive! But before we dive in to the details of your skin microbes there are a few differences to note! https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/30dd4b63-7847-4be8-b98b-146ab77e2867/Weak+Skin.png Blog - Clear Skin Starts Within: How Your Gut Health Impacts Your Glow - Symptoms of a Weak Skin Microbiome Acne Eczema Psoriasis Increased sun damage Hyperpigmentation Excessively dry or oily skin To maintain a strong skin barrier, hydration is key! A balanced skin microbiome appears smooth, radiant, and youthful. However, most skincare products claiming to contain probiotics only include one or two strains—when in reality, a diverse range of living bacteria is essential. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/d817f105-13b8-465f-8d4d-7f68417106ac/IMG_20250319_213918+%281%29.jpg Blog - Clear Skin Starts Within: How Your Gut Health Impacts Your Glow - Why I Love Motherline Skincare Motherline Skincare has been a passion project of my friend Catherine and me for years. After two years of dreaming and formulating, she finally brought this healing, restorative balm to the world. Personally, I struggled with dark under-eye circles and tried every high-end cream—nothing worked until I switched to Motherline Balm. It’s truly plant power at its finest! I keep a jar it in my makeup bag, a small one in my purse always and another big jar of Motherline Balm in my kitchen for the whole family to use on: Cuts & bruises Bug bites & rashes Dry, flaky skin Sunburns & any kind of burns As a nourishing face cream for a healthy glow Powerful Ingredients in Motherline Balm Lavender – Rich in polyphenols, antimicrobial, anti-inflammatory, antibacterial, antifungal, and antiseptic properties. Magnesium – An essential electrolyte that helps balance sodium levels and may reduce inflammation & puffiness, especially during your cycle (see the website for the details!) Your body is miraculous—embrace authentic healing! https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/0a6a875c-bfd4-41d3-8bfc-fe5369e4bdd7/IMG_20250319_213918.jpg Blog - Clear Skin Starts Within: How Your Gut Health Impacts Your Glow - Pro Tip: Rosemary for Skin & Hair Rosemary is incredible for both skin and scalp health! One of the star ingredients in Motherline Balm, it supports hydration and scalp nourishment. I also love Mielle’s Rosemary Mint Scalp & Hair Strengthening Oil. Before getting into a sauna, I apply it to my scalp and leave it in for 10-20 minutes—it deeply hydrates and strengthens hair. (You can do this even if you’re not using a sauna!) https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1fa08aec-e716-4e5d-97b7-17050484a9eb/IMG_20250319_213918+%283%29.jpg Blog - Clear Skin Starts Within: How Your Gut Health Impacts Your Glow - A Few More Easy and Effective Skincare Ideas to Try FACIALS- Prioritize your skin with a monthly facial—it’s a great way to keep your skin healthy and glowing! GINGER- Incorporate ginger shots into your routine for their powerful antioxidant and anti-aging benefits (they even provide a natural brightening effect!). I’ll include a link in the recommendations section if you want to learn more. RED LIGHT MASK- I love mine so much that I even bought a matching set for my husband and I. Do we look ridiculous? Absolutely, but it’s the price we pay for beauty! :) https://www.liverightnutrition.us/blog-1/lemon-water monthly 0.5 2025-03-14 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/ad8eec54-5461-480d-86ec-3c1b109533e0/lauren-mancke-sil2Hx4iupI-unsplash.jpg Blog - Why Lemon Water Should Be Your New Morning Ritual - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/20607750-89da-4ceb-a130-6a2ff092b409/thitiphum-koonjantuek-TFqjlTmkeyY-unsplash.jpg Blog - Why Lemon Water Should Be Your New Morning Ritual - Ready for REAL Healing? We need to increase stomach acidity so food digests fully. Start with lemon water! It stimulates stomach acid production, helping digestion work smoothly. Even sipping lemon water with your meals can help your insulin levels and reduce glucose spikes. Lemon is truly my favorite fruit! (But, here is a random side note: if there is an option between a lemon bar or a chocolate chip cookie, I am picking the chocolate every time. I think lemon flavored desserts are about average. Haha- go figure?) I also love probiotics—they’re one of the fastest ways to improve digestion! Bonus Tip: Mint tea is another great digestive aid. Peppermint has muscle relaxant properties that improve bile flow, making digestion more efficient. I include mint tea in my nightly routine to reduce bloating and just improve overall digestion! https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/898da746-e960-410d-b5e0-0690620651a4/julia-zolotova-K2yKpyLMVOg-unsplash.jpg Blog - Why Lemon Water Should Be Your New Morning Ritual - Make Your Own Lemon Water 1/2 lemon, juiced (no sweetener) 12–16 oz room temperature or cold water (maybe work your way up to 32 oz one day, but still using half a lemon!) Pro Tip: I usually squeeze my lemon juice before bed, add it to my water, and set it on my nightstand so it’s ready to drink when my alarm goes off. Another option is squeezing multiple lemons and storing the juice in a glass jar in the fridge. When ready, just pour 2–3 tablespoons into your cup for an easy morning routine! If you don’t already do this, TRY IT! It’s a simple and effective way to cleanse your body! https://www.liverightnutrition.us/blog-1/cultured-vegetables monthly 0.5 2025-03-05 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/791905cd-a9e8-4c64-bfdb-579e799b0f5d/Screenshot+2025-03-03+205952.jpg Blog - Why You Should Be Eating Fermented Veggies (Plus Easy Recipes!) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/3934eca3-54f7-4fd6-986e-a35d3f473d2f/IMG_0524.JPEG Blog - Why You Should Be Eating Fermented Veggies (Plus Easy Recipes!) - Blueberry Spinach Kraut Ingredients: ¼ tsp starter culture or ¼ cup kefir whey ½ cup blueberry juice ½ head green cabbage, shredded or finely chopped ½ tbsp Celtic Sea Salt 1 handful spinach, chopped or shredded 1 large shallot, finely chopped 1-½ cups blueberries Water, spring or filtered https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/931c39a8-ad32-4e91-b5a4-e3eb9a8b4754/IMG_0526.JPEG Blog - Why You Should Be Eating Fermented Veggies (Plus Easy Recipes!) - Cultured Carrot Cake In a Jar Ingredients: 2 cups carrots, shredded 2 whole apples, shredded 4 whole dates, chopped ⅛ cup walnuts, chopped ⅛ teaspoon nutmeg ⅛ teaspoon cloves ½ teaspoon cinnamon ½ teaspoon Celtic Sea Salt ½ teaspoon vanilla ⅛ teaspoon Veggie Starter Culture https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/7de7b291-3b68-4cf0-8a80-d523941b8756/IMG_0528.JPEG Blog - Why You Should Be Eating Fermented Veggies (Plus Easy Recipes!) - Garlic Basil Tomatoes Ingredients: Cherry tomatoes Fresh basil Fresh garlic Salt 1/8-1/4 tsp liquid whey (or a starter culture) Filtered water https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/acce56f0-727c-4fa4-9c37-c0528448b789/IMG_0525.JPEG Blog - Why You Should Be Eating Fermented Veggies (Plus Easy Recipes!) - Cultured Carrots With Lime Ingredients: ¼ tsp starter culture plus ½ cup water, or ¼ cup kefir whey 1-½ lb small carrots 1 lime, zested and removed in 1-inch strips with a peeler 2 bay leaves 1 tbsp Celtic Sea Salt https://www.liverightnutrition.us/blog-1/fiber-first monthly 0.5 2025-02-26 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1740464797932-CCBFMCTU1C0WYP6POZKO/LRN-232.jpg Blog - Fiber First - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/ad4c853f-576b-4351-84e7-af7c627fe19d/LRN--186.jpg Blog - Fiber First - #1- FIBER FIRST Did you guess it? The first step to improving your gut health is fiber! Fiber helps with weight management and reduces constipation, both of which contribute to a healthier gut. When eaten in the right order, fiber keeps you full longer, reducing overall calorie intake. Ever noticed those starter salads at restaurants? That’s a long-standing tradition of healthy eating! One cup of lettuce can have anywhere between one to 2 cups of fiber, depending on the variety. So even two big cups of salad is so helpful! (Pro tip: I always ask for extra lettuce every single time I order a salad) You should do the same at home—green veggies support your gut microbiome and strengthen your immune system. I also love having a veggie tray at every party and snacking on it while waiting for the main course! Making a salad part of your daily routine—whether as a starter or a main course—is a fantastic habit. If you're one of my clients, you already know I’m obsessed with fiber. It’s the first supplement I always recommend, though I’d much rather you get fiber from whole foods. But let’s be real—some days, it just doesn’t happen! Fiber acts like a net in your digestive system, slowing down the breakdown and absorption of glucose. Any starch you eat after fiber has a reduced impact on your body. Aim for 30g of fiber daily for women and 35g for men—but more is even better! True gut health means working up to 50g per day over time. I always love mentally and causally tracking my fiber intake at each meal! https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/faae0ad6-ea64-4eff-a86f-27a4530f98a6/LRN-246.jpg Blog - Fiber First - Easy Fiber Options Cabbage has become one of my favorite sources of fiber, a single cup provides you 3g! It is absolutely delicious when shredded or chopped thin and thrown on tacos, mixed with greens for a salad, added to stir fry and even Indian curry. It’s crisp, and is such an easy addition to make! Here are some other GREAT options for you to incorporate into your diet: 1 cup Macadamia nuts = 12g (also low in carbs and sugar) 1 oz chia = 10g 1 avocado = 9g 1 cup raspberries or blackberries= 8g 1 cup edamame = 8g 1 cup walnuts = 5g 1 cup broccoli = 5g 1 medium apple = 4.5g 1 cup snap peas = 4-5g (it’s also a carb free snack and so easy to take on the go!) 1 cup blueberries = 4g 1 cup green beans = 4g ½ cup dragon fruit = 2.6g 1 kiwi = 2g https://www.liverightnutrition.us/blog-1/probiotics monthly 0.5 2025-05-31 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/29d90f27-3c55-46dc-a8b2-0df067832ebc/IMG_5767.jpg Blog - Probiotics for Longevity: The Power of Fermented Foods - The Power of Probiotic Foods There are three fermented foods that, together, provide a nearly complete spectrum of probiotics: Cultured Vegetables Kombucha Kefir Even if we find the best supplement… making lasting change in the gut microbiome isn’t as simple as taking a probiotic pill. Dr. Scott Noorda from Resolve Medical puts it best: “Culturing and fermenting foods give us a real opportunity to make a difference in our gut microbiome.” Beneficial bacteria are essential for a healthy gut, and studies show that greater microbiome diversity can significantly reduce inflammatory markers associated with chronic diseases like rheumatoid arthritis, diabetes, and more. Imagine the life-changing benefits of simply incorporating fermented foods into your daily routine! https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/51fe1435-2dc5-4355-9efe-ded78bbcd2a4/fermented+foods-1.jpg Blog - Probiotics for Longevity: The Power of Fermented Foods - How to Support Your Gut Microbiome Think of your gut microbiome as a rainforest—diverse, thriving, and teeming with life. Just like a jungle needs moisture and nutrients to flourish, your gut needs fiber and probiotics to stay healthy. When deprived, the microbes in your gut can weaken, leading to digestive issues like bloating, gas, and leaky gut syndrome. The best way to support your gut is by adding fiber and probiotics through fermented foods. Here’s a simple way to get started: Milk Kefir – 1/2 cup, 2-3 times per week Kombucha – 1/4 cup, 2-3 times per week Cultured Vegetables – 2 tablespoons, 2-3 times per week https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/7c990e4b-14fc-4c97-9422-edd3bedefb16/fermented+foods-3.jpg Blog - Probiotics for Longevity: The Power of Fermented Foods - Simple Ways to Add Probiotics Instead of eliminating foods you love, try adding probiotic-rich options: Throw in Kraut – Add sauerkraut to sandwiches and salads. My favorite is a Dillan’s garlic kraut made by WildBrine and it tastes just like a dill pickle. I love it in turkey sandwiches and tuna melts and even in my hamburgers. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/38692e59-e735-4e09-a1a9-237ddc64f913/LRN-90.jpg Blog - Probiotics for Longevity: The Power of Fermented Foods Add in Kefir- pouring in ½-1 cup kefir to smoothies is the easiest way to routinely get the 60+ amazing strains of god bacteria. Pour it over your oatmeal or eat with mixed with berries and honey. Want to try your hand at making your own kefir? Check out this post! https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/58b1bb83-94d2-4051-b150-431ae02074a8/fermented+foods-4.jpg Blog - Probiotics for Longevity: The Power of Fermented Foods Swap Soda for Kombucha – A fizzy, flavorful alternative with gut benefits! My kids loved it best when they were little with half grape juice and half kombucha! https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/fa8f5e77-29cf-4916-80f2-befa8fecc87a/Fermented+Lemons.png Blog - Probiotics for Longevity: The Power of Fermented Foods Fermented Lemons – A great dairy-free probiotic! Simply slice lemons, place them in a jar with filtered water and salt, then let them ferment for 2 weeks. (see recipe below!) you can eat the rind and they are amazing add to salads and lemon pepper fish or chicken dishes. Tanna’s Fermented Lemons Recipe 5-7 lemons 3 Tablespoons sea salt Make sure your lemons are clean and free of any dirt. Also make sure they are not starting to rot. Cut the lemons into pieces. I love to slice them into rounds and quarter the slices. Place some of the lemon slices into your mason jar and sprinkle with sea salt. Continue putting lemons, then salt alternatively until the jar is full. You can squish the lemons down and add more until 5-6 lemons and the full 3 Tablespoons of sea salt are in 1 jar. The salt and the lemon juice will combine to make a brine. When the jar is completely full, juice another lemon and add that or some water to the top- check that the lemons are totally submerged in the liquid. Put the plastic (DO NOT use metal) lid on, shake well, and set on the counter, out of direct sunlight. Let them sit out for two weeks making sure to turn the jar upside down each day to prevent the salt from settling. After two weeks, put them in the refrigerator. This will slow down the fermenting process. They can be refrigerated for up to a year! https://www.liverightnutrition.us/blog-1/movie-night-popcorn monthly 0.5 2025-02-12 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/f5256f5b-34f3-4d11-9310-4f622d2db5b6/LRN-130.jpg Blog - Movie Night Popcorn - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/cc6ce7c0-f012-4eb8-868e-dfd73bc1e8e0/LRN-131.jpg Blog - Movie Night Popcorn - Movie Night Popcorn Ingredients 1 large bowl plain, air-popped popcorn ¼ cups coconut oil, melted Cinnamon Coconut Sugar Salt Directions Drizzle a third of the coconut oil over your popcorn. Add it a good sprinkling of cinnamon, and coconut sugar on top. Last but not least, a dash or two of salt- my favorite is Redmond popcorn salt, but any salt will work great! Give it a good shake! Then repeat adding your coconut oil, and seasonings. Repeat 3X to make sure most of the little kernels are covered. https://www.liverightnutrition.us/blog-1/tannas-top-reads monthly 0.5 2025-02-05 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738651617785-H1CVLHDDMB78P6PNB6MD/Untitled+design+%282%29.png Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649873664-STXSIZHCSU1ZQN0NHX44/Body+Love.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649712256-9IKTUK8F6RFYR5DTBPME/Breath.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649713361-FS9YGYNBJIIOC8H4TOS5/Change+Anything.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649713518-D4Q7QLY8W2XH4BK903FR/Chatter.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649714362-A0QDH9HB7OG2R6J8LRWB/Cultured+food+for+Health.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649715055-BUQ8M60ZR7C70TV1TMC9/Cultured+food+for+Life.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649715563-S7954BJTZ2XL4QCZZIO6/Cultured+food+in+a+jar.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649716399-EM7OVMH9OUA5F9Y0J86L/Decluttering+at+the+Speed+of+Life.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649716721-6WRXNIK1VW9OQQ4YKR3V/Do+Hard+Things.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649717620-ELEFHAOEGEI6XBXR8ML5/Essentialism.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649717782-C29CO0Q95OHPZBJI5WRA/Fast+Like+a+Girl.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649718411-NP1A9QTXBKKRJ3434XWD/Fiber+Fueled.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649718916-S3ES2Z9FAUFD7N6DTQ1L/Finding+Ultra.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649719855-II5M75W59RK7J58CIHR3/Forever+Strong.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649719997-FCCKC6K9IAVVVPI3PAZR/Give+and+Take.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649720996-BX7N2LLHD4RSJRFUETM5/Glow+Kids.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649721330-XHULDMTS4CWPOE0S7PR4/Glucose+Revolution.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649722144-96UVT9TGH2VSDNP5UJ2Y/Good+Energy.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649722310-3YZI5PH463X4AMY18DBK/Good+Inside.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649723156-UMDDHFTQJUNDTBU7VV0Y/Great+Work.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649723628-9CKAGZ0BGE0W6PRK85MB/Hidden+Potential.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649724054-3BY2YJ0T1X99PPY01UAD/How+Not+to+Die.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649724746-E8A7K07W1122WBFSA7SB/i%27ll+start+again+monday.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649724928-Q368TD2PSDG0F2ZKF4G8/I%27m+So+Effing+Tired.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649726274-P5TS1722JB58PXP7G28T/Inner+Excellence.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649726769-EU2YME199H93LNK1HJTC/Medical+Medium+Cleanse+to+Heal.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649727872-I606I95TJ8AO72EA3TRF/Medical+Medium+Life-Changing+Foods.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649728595-IRVKTQ1GJBU4C6ON3OBQ/Mere+Christianity.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649730264-D5HYYARELEB56C30B70Y/No+Meat+Athlete.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649730348-USSP14JMYRDQ6K8SXQBJ/Outlive.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649731698-4AH0OJKGNURMZENPTBGD/Own+Your+Self.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649732082-H4YUKODSAFJRY2512CPP/Roar.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649732865-P4ZXABSHGQRW81F4AO7D/Secrets+of+Feeding+A+Healthy+Family.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649733530-PZ5A2DE95VQY5GOG4O0Z/Self+heal+by+design.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649733765-96HM27JLPTHB10KKGIVQ/Super+Gut.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649735129-TG15SCVEFT17LO0TBEJ7/Surprised+by+Joy.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649735281-PQIL5877D73INI37ZQS3/Ten+Drugs.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649736647-IIKWJK3DJEFFP3LJ7AAB/The+Anxious+Generation.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649736749-5M5SU85X4G0CA65YG03Y/The+Better+Brain.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649737868-N8RCHG3E56AF4PMSFMP0/The+Circadian+Code.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649738251-FVL1VVDWXBQ6APGJCLYS/The+Elephant+Whisperer.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649739168-E3IYKC6Y7RWL0E0P5V6I/The+End+of+Mental+Illness.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649739627-PY35G2QLNR20AROQBEGT/The+Hidden+Life+of+Trees.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649740292-FWLOK0BLX10FWOMTNGB6/The+Immunity+Fix.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649740598-JB3I753VYLAHMLLLKK3P/The+Inflammation+Spectrum.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649741245-8ESRIRKX6EC5T582EDVR/The+Nature+Fix.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649741666-PIBBEFS44NNRZU29DM0I/The+Obesity+Code.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649742287-X05XH1XIMHBBPW0HO5LW/The+Omnivore%27s+Dliemma.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649742849-EJ13371FMKIPT7UDSNAL/The+Perfectionists.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649743718-5BJ8VUEUYU1WSMEHLVP5/The+PlantPower+Way.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649744454-BM2MMROIPSHX7VT8ZFQ8/The+Quiltmakers+Gift.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649744619-1PYD1KFCS2C0JI8MHTX7/The+Ruthless+Elimination+of+Hurry.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649746347-L6W98WRC0NFAXKINZ05I/The+Things+You+Can+See+Only+When+You+Slow+Down.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649746193-3YWAUQIMKP0WZC1OXFCY/The+Whole-Brain+Child.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649747095-DKCNMHN8WVCLSB6RJ1N4/The+Word+of+Wisdom.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649747446-1G5UPQIB4VCQZ6VBW0W7/Think+Again.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649748336-ILSJWX04CD9OB1IMM2PN/Untangled.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649748834-PMPV3WYV0GYM2KYY7EZI/Why+We+Get+Sick.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738649749478-F4RXATTJ3JBAO1HTTPOK/WIN-Achieve+Peak+Athletic+Performance.jpg Blog - Tanna’s Top Reads: Power Your Mind, Nourish Your Life https://www.liverightnutrition.us/blog-1/homemade-kefir monthly 0.5 2025-01-30 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1738032867513-R6DQ0ODJ88WZ0WLTSB2U/LRN-10.jpg Blog - Master the Art of Making Kefir at Home: A Beginner's Guide to Kefir Perfection - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/6c04623b-087a-4597-93ac-6cf0179e2415/LRN-3.jpg Blog - Master the Art of Making Kefir at Home: A Beginner's Guide to Kefir Perfection - Homemade Milk Kefir Supplies Quart-size wide mouth glass mason jar Wide mouth plastic lid for jar Stainless steel mesh strainer Ingredients Milk (Anything BUT ultra-pasteurized or lactose free) 1-1/2 tsp of kefir grains Fresh or frozen fruit (optional) Sweetener of your choice (optional) https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/3b150ab2-9859-426f-bd89-dd2f83e337af/LRN-24.jpg Blog - Master the Art of Making Kefir at Home: A Beginner's Guide to Kefir Perfection - Second Ferment *Optional* 1. Add one banana(or fruit of your choice, EXCEPT pineapple, mango or kiwi) to the kefir milk, tighten your lid and let it sit on your counter for another 2-5 hours. This doubles the amount of probiotics and it also adds flavor to the kefir. You’ll know the second fermentation is done when there is a clear ring of whey down at the bottom rather than the random pockets like the first fermentation. 2. After your “second ferment” kefir is done add sweetener, chill in the fridge and blend. I like to add about ¾ or 1 TBSP of monk fruit to each full quart. You can try honey (to taste) or stevia (liquid is about 10-12 drops) and it’s also delicious. Blend and enjoy! Store it in the fridge. Blended it will stay for 5-10 days but each day it gets runnier and more bubbly like “milk soda”. Unblended it will last 3 months or more. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/143d9ccf-7442-40cd-b329-a25cbd43628c/LRN-90.jpg Blog - Master the Art of Making Kefir at Home: A Beginner's Guide to Kefir Perfection - Tips for Success Separate Grains Regularly: Large clumps can make the kefir too thick. Break them up monthly. Double the Probiotics: Add a banana(berries are another favorite but you can use any fruit you love) to your kefir and let it ferment for 3-4 more hours at room temperature. This doubles the probiotic load and adds natural sweetness. Blend it or refrigerate for up to nine months. Consistency is Key: If daily kefir-making feels overwhelming, make it for two weeks and then let it rest in the fridge for three weeks. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/167eef1e-89ca-4b9d-9225-12e0dbb95e38/LRN-83.jpg Blog - Master the Art of Making Kefir at Home: A Beginner's Guide to Kefir Perfection - Make it stand out One of my favorite ways to incorporate milk kefir is in smoothie form! It is SO delicious, nutritious and quick! Whether you’re a grown adult, or a young and spry kid, everyone loves my Pro-To-Go smoothie! Find the recipe and give it a try here! https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/60537dad-275b-4312-8789-ef51538d9b0b/Homemade+Milk+Kefir+%283%29.png Blog - Master the Art of Making Kefir at Home: A Beginner's Guide to Kefir Perfection - Make it stand out Enjoy this printable ‘Homemade Milk Kefir’ instruction sheet by right-clicking it, and then select ‘open image in new tab’ and then hit print! Have more questions? Leave a comment below! https://www.liverightnutrition.us/blog-1/healthy-oils-and-fats-guide monthly 0.5 2025-01-28 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1b7ac096-4cca-46b1-b869-c73cf6767cd0/LRN--209.jpg Blog - Fuel Your Body- A Guide to Healthy Oils & Fats - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/8ab663ea-1ab9-4c9f-90b4-0e89158b89f8/LRN--196.jpg Blog - Fuel Your Body- A Guide to Healthy Oils & Fats - Avocado Oil- Monounsaturated Fat Avocado oil is my favorite! Mild flavor: Perfect for salad dressings and baking. High smoking point: Great for sautéing, pan-frying, and roasting veggies. Nutritional benefits: Rich in Vitamin E One of the highest monounsaturated fat contents available. Versatile use: A fantastic alternative to extra virgin olive oil for high-heat cooking. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/465e4725-03f5-431b-9b89-15847508e8da/LRN--200.jpg Blog - Fuel Your Body- A Guide to Healthy Oils & Fats - Butter- Saturated Fat Unprocessed butter can be a nutritious option. For the healthiest choice, go for pure butterfat or ghee, especially from grass-fed cows for extra Vitamin K2 and healthy fatty acids. Nutritional benefits: Packed with Vitamins A, E, and K2 Rich in inflammation-fighting fatty acids https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/5105f462-50c6-45d2-aa04-018a42b7f053/LRN--198.jpg Blog - Fuel Your Body- A Guide to Healthy Oils & Fats - Coconut Oil - Saturated Fat Coconut oil is high in saturated fat, but it offers powerful health benefits when consumed in proper ratios. High smoking point: Ideal for sautéing, pan-frying, and roasting veggies. Nutritional benefits: Improves cholesterol Kills harmful bacteria Boosts metabolism My favorite way to enjoy coconut oil? Drizzling it over air-popped popcorn. Get the recipe for our favorite movie night popcorn here. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/b205689d-e963-4593-ac2f-e37751fbc581/LRN--217.jpg Blog - Fuel Your Body- A Guide to Healthy Oils & Fats - Olive Oil- Monounsaturated & Polyunsaturated Fat Olive oil is a great source of healthy fat—but for maximum benefits, always choose “extra virgin.” Why extra virgin? Unrefined and nutrient-rich Offers maximum health benefits Best uses: As a drizzle or in dressings Great for low-temperature recipes Drizzle it over a sprouted wheat bagel! Get the recipe here. Caution: Olive oil has a low burning point and can become harmful when overheated. https://www.liverightnutrition.us/blog-1/protein-power-pancakes monthly 0.5 2025-01-24 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/42d7b3c4-c341-41f0-841b-c70513730f60/LRN-115.jpg Blog - Protein Power Pancakes: Light, Airy, and Packed with Nutrients for Anytime Fuel! - Make it stand out Protein-packed pancakes topped with fresh berries, showcasing a delicious and healthy breakfast option rich in protein and nutrients. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/895bbd1f-3b2b-40ab-b092-67bec527ab27/LRN-97.jpg Blog - Protein Power Pancakes: Light, Airy, and Packed with Nutrients for Anytime Fuel! - Protein Power Pancakes 1 cup oats 1 cup cottage cheese 5 egg whites 1 whole egg Salt to taste Vanilla to taste https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/e9bb99ec-1932-46df-8a71-de310dca2071/LRN-119.jpg Blog - Protein Power Pancakes: Light, Airy, and Packed with Nutrients for Anytime Fuel! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.liverightnutrition.us/blog-1/kefir-uncovered monthly 0.5 2025-01-28 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1737679827714-RJ8GCLUXZPUFP1LC87WZ/LRN-91.jpg Blog - Kefir Uncovered: The Gut-Boosting Secret You Need to Thrive - Make it stand out Close-up of fresh kefir grains, small white clusters with a soft, cauliflower-like texture, used as a natural starter for fermenting milk or water into a probiotic-rich beverage. These living cultures are packed with beneficial bacteria and yeast, essential for gut health and digestion. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1737680370005-T1VU6UV77EXZR41F5K04/unsplash-image-S1HuosAnX-Y.jpg Blog - Kefir Uncovered: The Gut-Boosting Secret You Need to Thrive - KEFIR: YOUR GUT’S BEST FRIEND It’s time to dive deep into one of my favorite tools for strengthening gut health: kefir. It’s the first place to start when introducing probiotics and also the easiest to make! Whether it’s plant-based (almond or coconut) or traditional milk kefir, I’m a huge fan. This powerhouse is packed with probiotics that do wonders for your immune system and mental health. Let’s explore why kefir should become a staple in your diet and how to get started. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/eb9df291-e0b4-4dd3-ba66-6b4d89994920/LRN-18+%281%29.jpg Blog - Kefir Uncovered: The Gut-Boosting Secret You Need to Thrive - DELICIOUS WAYS TO ENJOY KEFIR Smoothies: Blend kefir with fruits and veggies for a gut-friendly boost. Try my favorite smoothie recipe here. Parfaits: Layer kefir with fruits, flax seeds, or oats for extra fiber. Salad Dressings: Use kefir as a tangy base for dressings. Baking: Replace buttermilk with kefir in recipes like breads and crepes or even to tenderize chicken. While the probiotics won’t survive the heat, the digestive enzymes remain beneficial. Remember, kefir is a living, raw food that needs care—like a sourdough starter. Once you establish a rhythm, maintaining kefir becomes second nature. https://www.liverightnutrition.us/blog-1/protein-to-go-smoothie-recipe monthly 0.5 2025-01-30 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/d7b93415-81c9-4415-bf0c-90f3b5368a79/LRN-81.jpg Blog - Pro to Go: The Nutrient-Packed Smoothie You’ll Crave Every Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/8a0c929d-8877-4e5f-80d7-8170670e2a44/LRN-62.jpg Blog - Pro to Go: The Nutrient-Packed Smoothie You’ll Crave Every Day - TANNA’S PRO TO GO SMOOTHIE Ingredients 1-2 cups kefir (try my homemade kefir here) ¼ cup frozen wild blueberries ¼ cup frozen raspberries 1 scoop of chocolate protein powder 2 handfuls of frozen OR 2 cups fresh spinach Water OR almond milk https://www.liverightnutrition.us/blog-1/protein-made-simple monthly 0.5 2025-01-28 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/6a4b7f2f-1152-4e33-9980-59ec147c462a/LRN-33.jpg Blog - Protein Made Simple: A Guide to Building Health, Strength and Energy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/af1cd960-3615-4eb7-84d5-f297f4d7db0a/LRN-38.jpg Blog - Protein Made Simple: A Guide to Building Health, Strength and Energy - 1. Whey Protein ● Source: Dairy ● Absorption: Fast ● Best For: Post-workout for quick muscle repair ● Why: Whey protein is a powerhouse for muscle recovery, packed with essential amino acids, especially leucine, which is the magic amino acid for muscle growth. After a workout, your muscles are in repair mode, craving the quick fix that whey provides. It’s fast-absorbing, meaning it works to repair and rebuild your muscles almost immediately. Whey protein is one of the best options for those who need fast recovery. It’s perfect for post-workout shakes and is a great go-to when you need something that’s easy to digest and effective. Whether you’re trying to build muscle, improve your athletic performance, or recover from a tough workout, whey protein has got your back. ● Whey-Rich Foods: Greek yogurt, cottage cheese, milk (whole, skim, or low-fat), or Whey Protein Powder https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/05355e8d-7332-4894-b684-e706021917a8/LRN-47.jpg Blog - Protein Made Simple: A Guide to Building Health, Strength and Energy - 2. Casein Protein ● Source: Dairy ● Absorption: Slow ● Best For: Nighttime or between meals for steady amino acid release ● Why: Casein is the slow-digesting cousin of whey. When you consume casein, it provides your body with a constant supply of protein over a longer period. This makes it perfect for situations where you want to keep your muscles fed throughout the night or between meals. It’s a great option for those looking to reduce muscle breakdown during long stretches without food. Bonus: You can find casein in delicious, protein-packed snacks like yogurt and cottage cheese. Try having them before bed for an easy evening snack that keeps you going while you sleep. ● Casein-Rich Foods: Milk, cheese, cream and other dairy products. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/7dea4fb5-7c8d-47a1-bca6-b68f82fd6997/LRN-59.jpg Blog - Protein Made Simple: A Guide to Building Health, Strength and Energy - 3. Collagen Protein ● Source: Animal connective tissue—best from cows, but also chickens or fish ● Absorption: Moderate ● Best For: Joint, skin, and connective tissue support ● Why: Collagen isn’t exactly the go-to protein for muscle growth, but it’s one of the most underrated for overall health. Collagen plays a huge role in keeping your skin, joints, and connective tissue are strong and healthy. It helps with skin elasticity, cartilage repair, and joint health. If you’re looking for something to help keep your joints strong or improve your skin’s appearance, collagen is your friend. Collagen isn’t as effective at building muscle mass, but it’s amazing for fat burning and overall joint health. I personally love mixing collagen peptides into my protein shakes to get that extra support. ● Collagen-Rich Foods: Bone broths and eggs https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/43ecfa97-d3b1-46ad-9102-3d3446660b80/LRN-53.jpg Blog - Protein Made Simple: A Guide to Building Health, Strength and Energy - 4. Plant Protein ● Source: Plants—peas, rice, quinoa, beans, nuts, seeds, soy, etc. ● Absorption: Moderate to fast (varies by type) ● Best For: Vegans, vegetarians, or those with dairy sensitivities ● Why: Plant-based proteins are perfect for those who follow a vegan or vegetarian diet or those who have trouble digesting dairy. Plant proteins are often a combination of different sources (like peas and rice) to ensure you’re getting a full profile of essential amino acids. While plant proteins can sometimes have a chalky texture, they’re a great choice for overall health, and I love mixing them with other protein sources to create a smoother consistency. Plus, they often have additional nutrients like fiber and antioxidants, making them a great addition to any diet. ● Plant Protein-Rich Foods: Lentils, quinoa, peas, chia seeds, chickpeas, edamame, nuts, tofu, etc. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/7ccdc2ff-8260-4de5-81f3-81ef3896afeb/LRN-28.jpg Blog - Protein Made Simple: A Guide to Building Health, Strength and Energy - Protein Overnight Oats Recipe from @stephaniekaynutrition Ready in 5 minutes and filled with over 45 grams of protein! Ingredients: ½ cup old-fashioned rolled oats, or quick oats 1 scoop vanilla protein powder 1 tablespoon chia seeds ½ cup milk ½ cup plain Greek yogurt ½ cup fresh or frozen berries *If you don’t like protein powder, simply omit and you’ll still get 20-25 grams of protein! Directions: In a mason jar or small container with a lid, add rolled oats, vanilla protein powder, chia seeds, milk, and Greek yogurt. Using a small spoon, give everything a good stir until well combined. If using frozen berries, add them on top now. Once mixed, cover the jar or container with a lid and then place it in the fridge overnight or for at least 2 hours. In the morning, remove the overnight oats from the fridge, remove the lid, give them a good stir, and serve with fresh berries and/or toppings of your choice. If making them for meal prep, the oats can be made in advance and stored in an airtight container in the fridge for up to 5 days. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/f3a08cbb-ca9b-40fd-805f-29f2e50ba1c2/Homemade+Milk+Kefir+%281%29.png Blog - Protein Made Simple: A Guide to Building Health, Strength and Energy - Make it stand out Enjoy this printable ‘Complete Protein Combos’ by right-clicking it, and then select ‘open image in new tab’ and then hit print (on a hand-held device you can touch the image, hold it and ‘Save'). Have more questions? Leave a comment below! https://www.liverightnutrition.us/blog-1/classic-homemade-dressings monthly 0.5 2025-01-30 https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/5f0b6367-160b-429d-9193-2846f4d2d9e3/LRN--181.jpg Blog - 3 Classic Homemade Dressings You’ll Absolutely Love - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/1f29abcc-1036-49ed-b2d0-7d449b7db4f3/LRN--162.jpg Blog - 3 Classic Homemade Dressings You’ll Absolutely Love - Garlic Balsamic Vinaigrette Dressing Try this dressing drizzled over spinach and strawberry salad! 2 cloves crushed minced garlic (fermented if desired) 1 rounded Tablespoon Dijon or brown mustard or dry mustard powder 1-1/2 teaspoon salt 2 tsp freshly ground pepper 1/3 cup balsamic vinegar 2/3 cup extra virgin olive oil or avocado oil In a small bowl, whisk together all the ingredients. Keep it in fridge for 2-3 weeks. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/68b25be5-b57b-46d8-8754-76acd4884bb7/LRN--146.jpg Blog - 3 Classic Homemade Dressings You’ll Absolutely Love - Salad De Maison Dressing This classic dressing is so perfect with a beautiful green salad, loaded with fresh vegetables! It also goes well on grilled veggies! 1/3 cup lemon juice 1/3 (or 1/4) cup extra virgin olive oil or avocado oil 1-2 cloves crushed minced garlic (fermented if desired) ½ teaspoon salt and pepper to taste In a small bowl, whisk together the ingredients. Keep it in fridge for 2-3 weeks. https://images.squarespace-cdn.com/content/v1/5b3b9669b40b9d151880cd55/a9944aab-6540-4d60-904a-c30a13875197/LRN--175.jpg Blog - 3 Classic Homemade Dressings You’ll Absolutely Love - Tanna’s Favorite Dressing My all-time FAVORITE dressing. I love to serve it over leafy greens, cotija cheese, pumpkin flavored pumpkin seeds, blackberries, pomegranates, and fermented lemons (or thinly sliced julienned lemons). You will never go back to store bought dressing after you try this one. ¼ cup apple cider vinegar (or 1/8 cup) ½ teaspoon kosher salt ½ teaspoon dry mustard ¼ teaspoon pepper ¼ cup or less avocado oil 2 cloves fresh garlic, minced In a small bowl, whisk together the ingredients. 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