BodyWise Health

03/09/2025

Lemons for dayyyys!! Juicing for summer lemonade for the kiddos 🥰

08/01/2024

Just say no to seed oils!!

04/25/2024

Are you currently taking a good DHA supplement? If not I'm happy to recommend a good quality one. In addition, check out some of the food sources published in this post by Dr. Mark Hyman.

Grey matter in the brain is where we process and release new information, allowing us to control movement, memory, and emotions. Docosahexaenoic acid (DHA) is the most abundant essential omega-3 fatty acid in the brain and is particularly concentrated in grey matter.

Wild foods are high in omega-3 and lower in omega-6 fats. As hunter-gatherers, we consumed a ratio between 1:1 and 3:1 of omega-6 to omega-3 fats. Now, on a junk food, fast-food diet, that ratio can get as high as 20:1.

We already know that omega-3 fatty acids from things like small, fatty fish are critical for balancing inflammation in the body this is just one more reason to include them in a healthy brain-building diet as we age.

Not only do nuts and seeds contain a nice balance of omega-3 and omega-6 fats, but they’re also loaded with vitamins, fiber, protein, carbohydrates, minerals, and antioxidants like vitamin E, which prevent oxidation of the fats.

Walnuts, flaxseeds, h**p seeds, and chia seeds are some of the richest sources of plant-based omega-3 fats.

A trial of a nut- and seed-free diet may be useful for certain medical conditions, such as autoimmune disease. But for most of us, nuts and seeds are nutritional and disease-fighting superfoods.

DOI: 10.3390/nu14122408

03/10/2024

When the aphids start to take over, you release ladybugs 🐞

Munch munch little friends!!

03/03/2024

As challenging as it can be, I try to live what I preach. I'm not perfect, and just as much as all of you I have a lot of self growth to continue to make.

Today I chose to get up and go to my friend's driveway workout. I could have excused myself bc my son woke me up at 1:30am. But instead I bucked up and kicked some tail.

Your win this week doesn't have to be big. It can be that you laced up your sneaks and went for a walk.

02/16/2024

You don't have to be a fan of women's basketball to know about the history that was made tonight. Caitlin Clark (Iowa Hawkeyes) broke the all time NCAA woman's basketball record for points scored as a collegiate athlete. And to top it off, she broke the single game scoring record for Iowa women's basketball. She is humble, an outstanding teammate, and from what I have seen a kick ass human being.

When I was growing up, the athletes we watched and looked up to were male. Female athletes have always existed in the shadows, from televised time, scholarships, support in the audience, to recognition in the media. In high school I remember having the newspaper clippings of the track and field athletes competing in the 1996 Olympics covering my walls while I was a competitive track athlete. These were my inspiration, but you had to search to find it. It wasn't on TV. And to make it to the papers (I know...I'm aging myself) you had to be pretty outstanding.

Today, my 5 year old son makes up basketball games, and plays the role of Caitlin Clark. Our boys don't see gender, they see talent. We are entering a new era of equality in sports, but still have a long way to go. Posts from amazing athletes like state this as a fact. If you aren't familiar with Caitlin and the legacy she is creating, I urge you to watch some videos of what she has accomplished and envision what is yet to come.

Congratulations to Caitlin AND the Hawks, because there is no "I" in team. If you got this far, you know we are a Hawkeyes family 😁



👏🏼👏🏼👏🏼👏🏼👏🏼👏🏼👏🏼👏🏼

02/10/2024

Lunchboxes. Oh boy. I get asked all the time..."what do you put in your kids lunches?" Yes, I pack them every morning. Yes, it is a hassle. Yes it is worth it.

I am going to be 💯 straightforward here. My kids just don't like to eat. They are not food motivated. We have struggled for years to get our kids to just sit down and eat!!! I have done so far to join Koen(7) for lunch and observe his habits. Guys they just TALK. 😔

So right here is what you do. Give them options. Keep giving them options. If you liked x, you might love z!!

What they love one day they hate the next! But the reverse is true too. Give them something new each lunch.
My kids are more inclined to try something new in the presentse of their peers.
For more info on kids and feeding habits follow me and schedule for one on one nutritional counseling www.bodywise.health

01/15/2024

Phytonutrients in food come in all different colors—green, yellow-orange, red, blue-purple, and white. It is important to eat fruits and vegetables of varied color each day. Aiming for one to two of each color per day is a healthy goal to strive for!

Pic of my very first purple carrot!! Just pulled from the garden, a bunch more are poking through so I'm excited what this week of sunshine will do!

01/14/2024

I can't stop talking about how amazing Magnesium is! If you have been in my office for muscle tension, spasms, or inability to sleep I have probably suggested Magnesium. It is amazing and one of my favorite minerals!

01/14/2024

Did you know that health coaching has less to do with weight loss than you think? At least initially for most. Health coaching is about changing a behavior that isn't serving you, something YOU wish to change in order to better your life.

Increased energy? Better sleep? Less grumbling in your tummy? These are often things that brings patients in for health coaching. Weight loss is often secondary to making lifestyle changes that we take time to talk about, and you set specific goals to meet.

Is today your day? Is this year your year? I'm here when you are ready for your transformation into a healthier you!

Picture of a recent harvest from my garden!! Lettuce LOVES winter in AZ!!

01/08/2024

Bone broth-yum!!! 🍲

Today was a "cold" day here in AZ (I feel kind of silly saying this!), with rain and cloudy skies. What a perfect day to make some bone broth!

Home made bone broth is made by slow simmering bones from beef, chicken, pork, or fish. The process creates a delicious broth chock full of collagen, electrolytes, protein, and minerals.

The primary nutrient in bone broth is collagen, which is a specific type of protein used to make connective tissue in the body. You have likely seen collagen supplements claiming to help your joints, skin, nails, or hair. From skin elasticity to wound healing, collagen is truly a fantastic support when it comes to restoring your body. While all of these claims are true of collagen, the source is extremely important!

Making your own is extremely easy and takes just a few minutes to prep. Since I buy our meat from a local cow share, I know the bones are high quality and less likely to contain additional products you might find in conventionally raised meat. I collect the bones as I make the ribs, roasts, etc and keep them in a freezer safe bag. Once I have enough (5-6 depending on the size and cut of meat it came from) I make my broth!!

Adding in aromatics like carrots, celery, onion, garlic, bay leaves, and salt/pepper make this broth taste so rich and delicious!

I had a busy day, so mine are in the crock pot to slow simmer overnight. On days I get it started early, I'll leave it on the stove for 12-ish hours.

I'll use my broth as the base for soups, cooking quinoa (my personal favorite) and as something to sip on during cooler evenings.

What would you use bone broth for?

01/06/2024

Health coaching focuses on making small changes that lead to achieving specific goals. Start small and you will see change!

I love to juice fresh lemons and freeze cubes for an easy add to your water! 💦 🍋