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Nourish with Britt
 
Easy Healthy Meal Plans Done for You

Easy Healthy Meal Plans Done for You

by Brittany Davis | Feb 11, 2022 | Health & Wellness, Nutrition, Organization & Productivity, Real Food Recipes

Do you struggle with getting healthy meals on the table?  I get it.  It can be stressful and time-consuming trying to figure out what to make for all your meals for a whole week.  These days, it can be hard even knowing what’s healthy anymore.  What foods should...
Why & How to Cut Out Processed Food

Why & How to Cut Out Processed Food

by Brittany Davis | Aug 5, 2021 | Baby Steps, Health & Wellness, Nutrition

You’ve probably heard by now that processed food isn’t great.  It can lead to obesity and all kinds of health problems.  But what exactly is processed food, why is it so bad, and how do you go about cutting it out?  Keep reading for the answers to all...


4 weeks of done-for-you meal plans, grocery lists, meal prep checklists, recipes, and more to make getting healthy meals on the table easier!

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Check out my printable meal planning printables, complete with meal planning calendars, grocery lists, and meal prep checklists to help you plan those healthy meals!

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That’s a loaded question.🤔It all depends on That’s a loaded question.🤔It all depends on a few things: 1. Your current weight 2. Your height 3. Your daily activity level 4. Your stress level 5. Your metabolism 6. Whether or not you’re pregnant or breastfeeding 7. Your goalEveryone is unique and requires a different number of calories.But many women are actually UNDER eating - even if they’re not losing weight or are staying the same.And that leads to a slow metabolism. If your metabolism is running slow, that means you’re burning less calories at rest. You require less calories to stay alive and function at that level. Although “that level” is not optimal.Instead of lowering and lowering your calories to chase after weight loss, lets raise those calories and shoot for an actual healthy metabolism that burns more calories at rest. A metabolism that makes you feel alive and energized. One that actually gives you more energy to move and exercise without feeling fatigue for days later.⚡️Let’s focus on nourishing our bodies and giving it the nutrients it needs to thrive, instead of restricting it into submission.So, what’s a healthy number of calories to shoot for?Most women need 1800-2400 calories depending on the factors above. My goal is currently to hit 2000 calories.Track your calories for a few days and see where you fall. Are you eating enough calories to fuel your metabolism?If not, slowly make adjustments to make sure you are eating enough food.Whatever you do, please do not eat 1200 or 1400 calories. That’s what a 4 year old should be eating. You may feel good eating low calories for a short time, but that’s the stress hormones talking.Eating low calories, whether intentional or not, will eventually lead to a slow metabolism and the fatigue, digestive problems, period problems, and other symptoms that go along with it.My course, The Fatigue Fix, will be diving more into how much to eat, the best macronutrient percentages for supporting metabolism, how to get to a healthy number of calories without gaining weight, the best foods to eat and way more!Join my email list through the Stress Relief Protocol link in my bio to be the first to know when it’s available!!🥳
What?😱✨Managing stress ✨Cutting back the What?😱✨Managing stress ✨Cutting back the high intense cardio workouts ✨Eating regularly instead of intermittent fasting ✨Eating enough nutrient-dense foodsCan give you more energy???Yes, yes, yes!!🥳Fatigue is the number one symptom of a slow metabolism. And what’s the main cause of a slow metabolism? STRESS!!!Too much cortisol in your system hinders the thyroid from working like it’s supposed to. It slows down, and so does metabolism.One big stressor your body undergoes every day is keeping your blood sugar stable. It needs to have a certain amount of glucose flowing in the blood at all times to be able to use to make energy. When it’s too low from fasting, not eating enough calories, not eating enough carbs, or not eating often enough, your energy lowers.But to keep you alive, cortisol is released. It knocks on the door of your muscles and fat to get some stored glucose to use for energy. That process (called gluconeogenesis) is stressful! Cortisol is so important for keeping homeostasis and keeping your body alive and functioning well in emergencies. But it’s not a hormone we want being pumped out all day every day if we want a happy and healthy metabolism.Too much exercise, especially cardio, is also not good for someone that needs to recover from a slow metabolism and fatigue. High intensity exercise raises cortisol, and we want to keep that down and get out of that fight-or-flight state. Instead, try lower intensity strength training, yoga, or walks. Or just rest when you’re low on energy. Listen to that signal from your body and respect it.Have you noticed more energy after doing these things?#moreenergy #intermittentfastingwomen #stressmanagementtips #bloodsugarbalance #fastingisstress #reducestressnaturally #healthyhormonesforwomen #fatiguemanagement #metabolismbooster #howtogetmoreenergy #fatigue #womenshealthcoach
I hear ya! I’m a perfectionist, Enneagram Type I hear ya! I’m a perfectionist, Enneagram Type 3 (or 1, I’m not really sure🤷‍♀️) by nature.But perfectionism and trying to do it all and be good at everything can lead to burn out and fatigue. 😩When you try to do all the things, you’re constantly “on” and don’t allow your body to rest. All those things and all the mental space it’s taking up use up energy!And when you use more energy than your body has the capacity to handle, that’s stress! 😬Dealing with stress over and over without properly dealing with it through things like rest and nourishment eventually lead to fatigue, hormone imbalance, menstrual irregularities, hair loss, and more.Of course it’s good to have goals and drive, but don’t push yourself more than your body can handle.It’s okay to say “no” to things. It’s okay to take a break. It’s okay to ask for help when you need it. It’s okay to sit down and rest in the middle of the day if you’re feeling your body’s telling you to. 🤯If you push your mind and body too hard, you may be FORCED to take a break because you’ll be too exhausted to do anything.So, take it from me, someone who did reach major burnout and fatigue, have some BALANCE. Your health today and in the future is more important than being uber productive and getting all 500 things checked off your to-do list. Be realistic with your goals and only do what you’re mind and body can handle.Are you a perfectionist too? Is this something you struggle with?#stressrelieving #stressreduction #anxietyrelieftips #stressedout #stressedmom #stressedoutmom #stressrelieftips #stressreducer #stressandanxiety #stressless #anxietyisreal #anxietyissues #stressnomore #womenshormones #stressmanagement #thyroidhealing #stresshelp #stresskiller #stressmanagementtips #stressrelievers #stresssupport #chronicfatigue #adrenalfatigue #burnoutprevention #perfectionistproblems #stoptryingtodoeverything
Vitamin A. It’s a super important nutrient to g Vitamin A. It’s a super important nutrient to get in your diet if you want a healthy metabolism and good energy!We can get Vitamin A in the form Beta-Carotene from plants like carrots, but the BEST form of Vitamin A is retinol. And that’s found only in animal products.Retinol is MUCH more bioavailable, or easier for our body to use. It takes about 12 units of beta carotene to convert into 1 unit of retinol. And that’s in a healthy person with a good functioning metabolism. If your thyroid is running slow, that conversion rate is gonna be even less.I shared a few posts back about how, if you have fatigue, you most likely don’t have anemia. It’s most likely unregulated iron.In order for iron to function like it’s supposed to and carry oxygen so that the oxygen can be used to make energy, it has to be regulated by copper.But in order for copper to do that, it has to be made bioavailable. To do you need, ding, ding, ding!🛎 Retinol!!You’ve got to have enough retinol in your diet if you want energy.Swipe to see the BEST sources of retinol. Which is your favorite??Since learning all this, I’ve switched from using almond milk to organic, grass-fed whole milk. I forgot how good real milk is! 🥛😍 And my energy (and skin health) has only been going up!#thyroidhealing #metabolism #metabolismhealth #fastmetabolism #retinol #retinolfoods #vitamina #nutrientdense #nutrientdensity #energyiseverything #naturalenergy #hypothyroidism #inflammationrelief #oxidativestress #healyourmetabolism #healyourbody #healthyfood #chronicfatigue #mommaneedscoffee #hormonehealth #micronutrients #nutrientsmatter #howtogetmoreenergy #energyproduction #metabolismbooster #realwholefoods #balanceyournutrients #healthymoms #nourishtoflourish
I struggled with eczema, mostly on my hands, for o I struggled with eczema, mostly on my hands, for over 10 years.I was able to completely clear it up through following a strict diet and eliminating foods I was sensitive to and working on healing my gut.Unfortunately, that strict diet plus some of the same lifestyle factors that caused my eczema in the first place (STRESS😩) ending up causing more health problems - adrenal fatigue and hypothyroidism.After changing my focus from restriction to nourishing my body and correcting the things that caused my eczema and fatigue in the first place, my energy is up and my skin is looking better than ever.Another thing that’s helping my skin look better than ever - actually helping my skin out topically by balancing the pH.Mental + Nutritional + Topical Support = Healthy SkinDid you know that a healthy skin pH is about 4.5, but those with eczema usually have an elevated pH? And water and soaps raise our pH even more.Whether or not you have eczema, supporting the pH of your skin is important for your skin’s microbiome and maintaining moisture.If you haven’t watched my latest YouTube video all about supporting your skin topically, go check it out (the link is in my bio- or just search “Britt Brings It Home on YouTube).In the video I also shared about a new product I’m loving, @soteriskin Balancing Act, to help keep my pH in balance and keep the eczema flares away.You can use the code britt15 for 15% off your order if you want to try it out for yourself!I am really impressed with how well this stuff worked to clear the last lingering bit of stubborn eczema I had left. And, unlike steroid creams, it doesn’t lose effectiveness over time or cause side effects like TSW. It actually works with your skin.#eczemarelief #eczema #eczemahealing #eczemaproblems #metabolism #eczematreatment #topicaltreatment #dryskinrelief #sensitiveskin #sensitiveskincare #eczemaandmetabolism #metabolismandskin #skinandmetabolism #phandskincare #stressproblems #topicaltreatment #healingskin #topicalsteroidwithdrawal #skinproblems #healthyskintips
I don’t want to discourage you, but encourage yo I don’t want to discourage you, but encourage you that when you don’t see changes after a week, it’s okay!!!It’s important to have realistic health goals. You’re probably not gonna heal your metabolism, gain tons of energy back, and lose 50 lbs in 30 days. And that’s totally OKAY and normal.Can we please normalize slow and steady changes?Healing your metabolism takes time! Thankfully, for me, increased energy was one of the first things that happened! But then so did detox symptoms (I for sure went too hard to fast though). Healing is not all uphill- it’s an up and down journey. It could take a few months or a few years.Where your metabolism and nutrient levels are currently at and how long you’ve been there play into how long it’s gonna take to heal.But the good news is healing your metabolism, overcoming fatigue, feeling really good, and maintaining a healthy weight is totally possible!Be sure to follow and come back for more tips on how to do that!#healingjourney #ittakestime #ittakestimetoheal #hypothyroidrecovery #overcomingfatigue #chronicfatigue #adrenalfatiguerecovery #mineralbalancing #metabolismhealth #metabolichealth #tiredmom #sustainablehealthylifestyle #hypothyroidism #noquickfix #sustainablediet #slowandsteadyhealing #holisitchealthcoach #metabolismrecovery #healingmetabolism #tiredmoms #increasemetabolism #fastmetabolism
It’s May, and there’s tons of fruits and veggi It’s May, and there’s tons of fruits and veggies in season this month! 🍓🥑🍒🥒🥥🍍Of course, different produce is harvested at different times depending on where you are. But here’s a general list of what’s being harvested and fresh this month in the U.S.Which is your favorite May food?Give me ALL the fruit for healthy metabolism and energy boosting! Strawberries, cantaloupe, cherries, and oranges are my favorites!#freshproduce #whatsinseason #inseasonnow #inseasonproduce #inseasoninmay #produceinseason #holisticnutritionist #metabolismboosting #givemeallthefruit #eattherainbow #foodsforenergy #energyproduction #energizingfood #carbsarelife #carbsaregood #carbsarenottheenemy
I’m all for meal planning! It leads to less str I’m all for meal planning! It leads to less stress throughout the week. And you’re more likely to stick to your healthy eating goals when you plan out your meals in advance.But, who has time to plan out all their meals for the week? 😣If you’re low on time, I’ve got you covered! 😁✨My cookbook, Real Food Made Easy has 4 weeks of meal plans, grocery lists, meal prep ideas, and more to help you get healthy food on the table more easily.Check it out through the link in my bio or at https://brittbringsithome.teachable.com/p/real-food-made-easyDo you plan your meals each week?#healthyrecipes #healthylifestyle #healthyfood #healthyeating #healthymeals #healthymealplans #healthymealplan #realwholefood #realfood #properlyprepared #nutrientdensefood #nutrientdensefoods #nutritionistapproved #holisticnutritionist #stressedoutmom #idonothavetimeforthis #notimetomealplan #mealplanning #mealplans #stressreduction #stressmanagementtips #momneedsabreak #noenergy #realmomlife #healthymama #realfoodmovement #stresskills
✨Try this metabolically-supportive strawberry ba ✨Try this metabolically-supportive strawberry banana smoothie for your next breakfast, lunch, or whenever you’re hungry!✨Add to your blender: 🍓1 Cup whole milk (raw milk from grass-fed cows is best, but do the best you can do!) 🍓1 Cup frozen strawberries (organic is best!) 🍓1 banana 🍓1 scoop collagen (gotta balance it out with protein) 🍓1 orange (peeled) 🍓⅛ tsp vanilla extract 🍓dash of salt (get those minerals!)Blend it all up and enjoy!➡️Pro-tip for smoothies: They’re drinks. You don’t chew them. Chewing signals the stomach, gallbladder, and pancreas to produce and release digestive enzymes and stomach acid to break down your food.➡️Since you don’t get that signal with smoothies and other drinks, stick to ingredients that are easy to break down. This smoothie does just that. Avoid lots of greens and grains in your smoothies.➡️You can take a digestive enzyme supplement with your smoothie to help aid your stomach in breaking it down and avoid bloating.➡️Don’t make smoothies a daily thing. They’re great once or twice a week if you like them and as a convenient meal if you’re on the go. But stick to eating mostly food that you have to chew.➡️If you get super bloated from drinking smoothies and you’ve tried the other tips, just avoid drinking them and eat whole foods.Let me know if you try this one and what you think!#metabolicallysupportive #metabolismboosting #metabolismbooster #easytodigest #easytodigestfoods #smoothierecipes #smoothierecipe #prometabolic #prometabolicnutrition #prometaboliceating #digestiveenzymes #smoothieforenergy #easytodigestsmoothie #prometabolicsmoothie #metabolismsupport #metabolismsmoothie #metabolismboost #healthymetabolism #foodsforfatigue #foodforfatigue #fatiguefix #tiredmom #adrenalfatigue #adrenalfatiguerecovery #adrenalfatiguediet #thyroidhealing
Check out these 3 ways to relieve stress!Stress Check out these 3 ways to relieve stress!Stress is a HUGE contributor to slow metabolism, fatigue, hormone imbalance, and disease.In this world, we can’t get rid of stress completely. There will always be stressors. But we can reduce our stress and help our body become more resilient to it and not let those stressors get us down!Here’s some ways to do that: 1️⃣Deep breathing- that helps you switch from operating in your sympathetic nervous system (fight-or-flight state where we operate during stress) to your parasympathetic nervous system (rest-and-digest, or relaxed state). Make sure to take deep belly breaths through your nose and make your exhale longer than your inhale.🧘‍♀️2️⃣Sunshine! - sunlight at different times in the day has many great benefits. ☀️ Morning and evening sunlight with those red rays aids melatonin production which helps regulate your sleep. It’s also very calming. Midday blue sunlight provides us with the most Vitamin D and serotonin. Serotonin is a hormone that helps regulate our mood and is a precursor to melatonin, that “sleep hormone.” So getting sunlight a few times throughout the day aids sleep, which helps restore our body and relieve stress. Sunlight also provides endorphins which increase those good feelings. 😁3️⃣Adrenal Cocktails - those things provide a ton of nutrients, including sodium and potassium, which are needed to deal with stress. Our body uses up a bunch of minerals during the stress response, and it’s important to replenish those. I’ve seen amazing benefits when I feel anxiety coming on and drink an adrenal cocktail. They’re a game changer! 🙌🙌 (Look a few reels back for the recipe.)Check out my YouTube video “How to Relieve Stress” for more tips!https://youtu.be/t-cLwCzgd-QWhat’s your favorite stress-reliever!#stressrelieving #stressreduction #anxietyrelieftips #stressedout #stressedmom #stressedoutmom #stressrelieftips #stressreducer #stressandanxiety #stressless #anxietyisreal #anxietyissues #stressnomore #stressmanagement #stresshelp #stresskiller #stressmanagementtips #stressrelievers #stresssupport #adrenalcocktail #stressandfatigue #sunshinebenefits #sunlightbenefits
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