HOLISTIC + SCIENTIFIC
I bring together the expertise of science-based research with a holistic philosophy. When you work with me, it’s not about trendy nutrition and health advice. It’s a comprehensive program of researched-based information and detailed lab analysis. My practices are based on my years of experience working and mentoring with leading doctors, experts, and nutritionists. I combine this solid expertise with recommendations customized for you (your bio-individuality), along with support, coaching and accountability.
PREVENTION IS KEY
Integrative nutrition and wellness is the best way to elevate your health, yet many conventional doctors ignore this. Don’t just wait for disease or illness to happen! Taking the right steps to improve your overall health, boost your immune system and gut microbiome, and address the root cause of disease is the foundation of my practice. I believe that you have to treat yourself as an integrated system. Your body, mind and emotions all affect each other, and getting healthier means that you have to address all of them.
Living with intention is my mantra. When authentic intention is mined—and celebrated—anything is possible. What’s more? A domino effect. Mindful, whole living will not only raise your personal vibe, but can, in turn, affect those around you. So embrace your spirit, your sass, and your dedication to nutrition and wellness with intention. It’s a game changer. I am happy and honored that you’re choosing to own your health and join our tribe of wellness warriors!
My clean eating concept is based on the philosophy that a plant-rich, anti-inflammatory approach to nutrition is key to our vitality and digestive health, and that immunity and blood sugar balance are paramount to optimal well-being. Nutrient-dense, superfood ingredients inspire my recipes, and this nutrition blueprint gives you the foundation for your personal eating plan.
What is Clean Eating
The concept of clean eating is two-fold. First, it means eating foods in their most natural, un-modiﬁed form, with the goal of improving your overall health and vitality. Saying hello to organic vegetables and fruits, grass-fed and free-range animal proteins, and healthy fats—and saying goodbye to chemical-laden, processed, and common allergenic foods—supports digestive wellness and boosts immunity. Part two? Stayed tuned.
Real Food for Real Bodies
I like food. Real food. No small bowls of lettuce sprinkled with fairy dust that don’t fill you up, or even worse, leave you hungry just an hour later. Nah, I'm all about real, delicious food for real bodies—ones that need a perfect balance of protein, complex carbohydrates, and good fats.
I passionately believe in the ethical treatment of animals. That’s why your animal protein choices should always consciously sourced and humanely raised. Look for meats, poultry and eggs that are verified by Certified Humane Raised and Handled, Animal Welfare Approved or the Global Animal Partnership (Step 4, 5, or 5+). Your seafood should be wild caught and selected based on the recommendations of Monterey Bay Aquarium Seafood Watch program.
Balanced Blood Sugar, Baby
It’s all about maintaining steady, balanced blood sugar. It’s one of the most important things you can do for your body. It’s also essential to fuel optimal brain function, support adrenal and thyroid function, control inflammation (which leads to all chronic disease), and much more. Aim for anti-inflammatory meals that are mindfully balanced to help you achieve and maintain normal blood sugar levels.
No Sneaky Stuff
Transparency is key. When you look around your kitchen, make sure you don't find any nasties like canola or vegetable oil, artificial sweeteners, processed sugar, corn and corn by-products, or soy. Think of it as, clean eating from start to finish.
I Love Fat
Repeat after me: Fat is good, fat is good, fat is GOOD! Fats are critical to optimal health. They release energy slowly to keep the body satiated and regulate blood sugar. They also provide powerful nutrients and antioxidants for cellular repair of joints, organs, skin, and hair. Pack your meals and snacks with healthy fats from avocado, coconut, extra-virgin olive oil, nuts, and seeds.
Here’s part two: Clean eating ALSO means choosing and consuming foods that support YOUR body. An ideal diet is one that not only includes all of the vital nutrients necessary for the human body to thrive, but is also based on individual needs. Each of us has a custom, optimal diet that’s influenced by our genetics, lifestyle choices, and current health. So, listen to your gut (literally) in deciding what foods are right for you. And then create a personal diet around them.
Food is meant to be savored, enjoyed, and used to refuel our body. Meals offer us an opportunity to relax, share time with others, and to take a break from our hectic day-to-day pace. Unfortunately, we live in a world that promotes being busy and hurried, and this means that food has become an issue of convenience, rather than of health and nourishment. One of the most important things you can do to improve your digestion is to chew slowly. It takes hunger hormones up to 30 minutes to let your brain know you are satiated, so a good rule to remember is to eat until you are 80-percent full. Make it your intent to sit down at a table for each meal, to chew your food slowly, and to enjoy each bite.
Be Like the Blue Zones
There are 5 places on earth considered to have the highest percentage of people that live to 100. The primary common factor among these “Blue Zones” is a highly plant-rich diet. I believe plant-based foods should take center stage, meats should be a side dish, and beneficial fats are a must. Eat the rainbow. The wider the array of colors you eat, the more diverse nutrients you get.
Eating clean is just a slice (a very important slice) of the whole-living pie. I think of whole living as a big group hug between health, nutrition, personal and spiritual growth, purpose and passion, and inner peace. As such, I am honored to be a part of your wellness journey!
THE JH LIFESTYLE
Restful Sleep// Sleep is one of the most underestimated aspects of health. It is during a good night’s rest that your body and its systems recharge, reset, and reboot. Some easy sleep strategies include: establish consistent sleep and waking schedules, invest in a comfortable, non-toxic mattress, and turn off all electronics at least 1 hour before bed-time.
Hydrate, Honey // Water is critical to every function of the human body, from cell metabolism to temperature regulation, making it necessary for obtaining and keeping a healthy body. Ideally, you want to drink 1/2 your body weight in ounces of filtered water a day.
Squash the Stress // Stress is a silent killer that corrodes our mental and physical health over time. In fact, a stressed-out life can lead to poor nutrition habits, lack of exercise, and depression. It ultimately contributes to obesity, heart disease, cancer, and many other diseases.
It's All About Your Energy // "Please take responsibility for the energy you bring into this space", is one of my all-time favorite sayings. Energy is contagious, so be the positive ray of light in your life and for those around you.
Love Yo Self // What is self-love, really? I like to define it as a dynamic process in which a person develops an appreciation for oneself through mental, spiritual, and physical growth. It means being kind, patient, and understanding towards yourself. The nicer you treat yourself, the more self-love grows.
Nature Rocks // I love being outside, whether at the beach, in the woods, or hiking up a mountain. There is something about experiencing nature that lightens my load, clears my mind, and puts my life into perspective. Nature has some serious healing effects on your body and walking in nature has been associated with heightened physical and mental energy.
Squad Goals // Having a good support system— family, friends, social networks, and co-workers— is an essential part of good health. It is also vital to reaching your goals. Some great ways to ensure you have solid social support are: make sure your partner or spouse is on your page, reach out to friends and start a buddy system, and explore your community for support, including church groups and sports clubs.
Be Grateful // Practicing gratitude is a very important habit - one that I do every night before bed. It is a simple way to remind yourself of what you have to be thankful for, the good that surrounds you, and that the little things really do matter.
Play, Play, Play // I think we all guilty of taking life a little too seriously. It's about darn time that we lighten our loads. Take a break, go back to being a kid and play, laugh, and be silly. My daughter reminds me every day that life should be fun!
Live With Intention // Setting goals and intentions are keys to a successful and purposeful life. So, envision what you want, find your passion, and follow your dreams.