Real & simple solutions for real families like yours.
Integrative Nutrition

5 Simple Systems to Help Reach Your Goals

We all have big dreams and long to-do lists but why is it that some people are so good at actually accomplishing things, while others constantly feel like they’re struggling to catch up? Read More

Integrative Nutrition

Is Hummus Healthy For You?

Have you ever wondered if those little tubs of hummus you find at the grocery store are actually healthy for you? Hummus is marketed as a healthy snack option, but is it really? Read More

Integrative Nutrition

How to Detox Your Body, Mind, and Home Without Dieting

Whether you want to lose weight or get a promotion at work, you need to master productivity. You’ll never be able to fit in workouts, healthy meals, and meditation if you’re constantly procrastinating and not making the best use of your time. Read More

Jennifer Marie

Is stress or anxiety interfering with your life?


Your body needs certain nutrients EVERY day to function properly. Unfortunately, our food supply is becoming increasingly deficient in vital nutrients, so we are becoming increasingly deficient. Even those foods "fortified" with vitamins and minerals don't help the situation if your body can't absorb the nutrients. Symptoms like anxiety, depression, heart palpitations, and ruminating thoughts can rob you of your joy. When you bring your body into balance, you will see a huge improvement in how you feel.

To manage stress and anxiety most effectively, be sure you’re getting enough of these important nutrients.

Vitamin B complex
When your body experiences stress of any kind (emotional, physical, mental) the B vitamins can be depleted. A deficiency in these key vitamins can cause fatigue, mood problems and anxiety. You can get lots of B Vitamins from animal products and foods like whole grains, potatoes, bananas, and legumes.

Studies show that upwards of 80% of the US population is deficient in this nutrient! Since
it plays a part in more than 300 of the body’s biochemical reactions, and regulates the release of stress hormones, it's no wonder so many of us are suffering from symptoms of imbalance!
Studies on both humans and mice have shown a strong connection between magnesium levels and depression and anxiety.
Magnesium-rich foods include dark leafy vegetables like spinach, pumpkin seeds, whole grains, and fruits such as watermelon and figs.
Many herbs and spices are also good sources of magnesium. Cooking with parsley, fennel seed, paprika, cayenne pepper, and drinking herbal tea, are tasty ways to get more of the mineral.

Tryptophan is an essential amino acid.
Tryptophan is ultimately converted into serotonin, the “feel good chemical”, which plays a huge role in regulating mood, appetite, and sleep. It is also the number 1 supplement purchased for stress and anxiety.
You can get good amounts of tryptophan from dairy products, meat and seafood, avocados, winter squash, nuts, and legumes.

Vitamin D
It’s estimated that 30 to 80 percent of us are deficient in Vitamin D! Since vitamin D is linked to literally thousands of chemical processes in the body, this is extremely important to get checked for deficiency. Even if your lab results show in the normal range, it may not be enough.
Research has shown that individuals with depression and anxiety disorders also commonly have low levels of Vitamin D, this is an area you will want to dig into.
If you have darker skin, don’t spend much time outside, or are an older adult, Vitamin D supplementation is the best way to ensure you’re getting enough. Be sure to have levels checked periodically to keep in the therapeutic range.
There are few food sources, but they include fatty fish, fortified products such as milk and juice, cheese, and egg yolks.
Sunshine on your skin (without sunscreen) for 10-20 minutes daily is the best way to increase your Vitamin D.

The nervous system needs calcium in order to operate properly, so mood issues and anxiety very often result from not getting enough calcium.
Physical symptoms of calcium deficiency include shaking, heart palpitations, tingling sensations, and numbness – all of which are also common physical symptoms of anxiety.
Calcium-rich foods include dairy products, soy products and tofu, almonds, oatmeal, and green vegetables.

Integrative Nutrition

The Only Productivity Tool You Need

Whether you want to lose weight or get a promotion at work, you need to master productivity. You’ll never be able to fit in workouts, healthy meals, and meditation if you’re constantly procrastinating and not making the best use of your time. Read More

Integrative Nutrition

7 Simple Ways to Get In More Exercise

You probably already know that physical activity is key to good health, but are you actually integrating movement into your daily routine? Read More

Integrative Nutrition

The Secret Key to Actually Enjoying Life

The daily grind of modern life can be exhausting: working full-time, going to appointments, running errands, squeezing in grocery shopping, preparing nourishing meals, finding time to exercise…the demands might seem endless. Read More

Integrative Nutrition

Gluten-Free Doesn’t Always Mean Healthy

The gluten-free trend is more popular than ever, and many people assume eating gluten-free will automatically make them lose weight, clear up digestive issues, and make their skin glow. Read More

Jennifer Marie

What the heck is bone broth anyway?

Remember the saying "chicken soup is good for the soul"? Turns out it's good for much more than our grandmothers even knew. When your immune system is compromised, there is nothing like the healing benefits of a real slow cooked bone broth. We're talking 24-48 hours over a low flame kind of slow- not boxed, canned or quick broth. No, no, that will never do. In a pinch those make a nice base for a savory soup but they are not a real true healing bone broth. 

When done right, minerals like calcium and magnesium are drawn out of the bones and into the broth. When you drink it, the nutrients are assimilated easily into your body and begin healing the body, starting with the gut. 

As detailed by Dr. Mercola on his website, check out these benefits of a nutrient dense, delicious bone broth.

Screenshot 2016-02-22 15.25.18Read More

Integrative Nutrition

How To Take A Technology Time-Out

It seems like there’s another social media platform popping up every day – Periscope, Peach, Yik Yak, Kik – and many more. Yikes! Read More