eat whole food

Suffering from skin conditions like eczema?

Jennifer Caryn Brand Nutrition, Eczema Food Triggers Ebook

Uncontrollably itchy skin, eczema covering your body, for the love of... You can't for the life of you figure out what's causing it. You've tried it all.


●      Prescription skin creams

●      Elimination diets

●      'Clean' skin care products

●      Antihistamine medications

●      Baths and soaks

●      Coconut oil (it fixes everything right?)


The list goes on and none of it works...


I've got news for you. Not only can I help you address your skin issues, I’m so excited to share with you that I have a new ebook on the subject! 


Here's a little background...


I was asked to participate in the first ever Psoriasis and Eczema Awareness Week event, coming up super soon, April 16-22, 2018.


The event is a 100% online event and it will include tons of resources that will support and inspire people out there (just like you) who have found that conventional recommendations just aren’t working. By no means are we making claims about cures here… this event is based on science and functional medicine approaches to address underlying root cause issues that are often overlooked or ignored.


The event will include expert interviews (from doctors, dietitians, scientific researchers, herbalists, and more) along with eBooks, eCookbooks and other guides that can help you get answers sooner.


Stay tuned for more details on the event, and to learn how you can access the important and useful information that will be shared by me, and a number of my colleagues. You’ll be hearing about skin health from the experts in the field, and learn what you can do to help resolve your troublesome skin issues.


There will be giveaways during the event, and deals on products that can help promote healthy skin.


So about my ebook, it’s called Eczema Food Triggers Addressing Eczema From The Inside Out. It in you’ll learn about 10 different ‘chemicals’ found in natural, healthy foods that can cause some people’s eczema to flare up. You’ll also learn why this can happen, and what can be done about it. Here’s a hint, it isn’t all about diet, and it isn’t as simple as just removing triggering foods from your diet.


I’ll be speaking about this during the first ever Psoriasis and Eczema Awareness Week event, April 16-22, 2018, so mark your calendars and again, stay tuned for more details on how you’ll be able to access it.


In the meantime, you can download my Eczema Food Triggers Cheat Sheet for free. --> click here <-- to get your free PDF document.


To get your hands on the ebook --> click here <--!


To work with me to resolve your skin problems --> click here <-- and schedule your 30 minute strategy session today!


"Your nutritional needs are as unique as your fingerprint, and they are dictated by your individual biochemistry. As a functional and clinical nutritionist, I can help you interpret your body's nutrient needs and customize a plan to reach your health and wellness goals. This is personalized nutrition."
-Jennifer Caryn Brand, MPH, MS, CNS, Clinical Nutritionist

Wishing you a delicious weekend!

Functional and Clinical Nutritionist

Vitamin D - the Sunshine Vitamin

Photo credit:

Photo credit:

Vitamin D’s most famous role is in bone health where it enhances calcium absorption. Without adequate vitamin D, the risk for rickets (weak bones in kids), osteomalacia (weak bones in adults) and osteoporosis increases.


Vitamin D deficiency is also linked to a variety of conditions. Asthma and allergies, obesity, depression, gastrointestinal problems like IBS, and many more health issues may benefit from optimizing vitamin D levels.


New research indicates levels should be a lot higher than the current range we are told is adequate. Optimum range should be about 75nmol/L.


Vitamin D is known as the sunshine vitamin because it’s made in your skin when exposed to UV light. In order for the skin to make D, the UV light needs to hit it. Deficiency can result when clothing, sunscreen use, darker skin with more melanin, and limited exposure to the sun interfere with this process.


The skin of older adults is less efficient at making D from UV light too. Spending 15-20 minutes outside with the sun hitting your skin directly several times per week, WITHOUT SUNSCREEN (scary I know, but important) can help your body make the vitamin D it needs.


There aren't a lot of foods that naturally contain vitamin D, most is made via the skin. Foods that do naturally contain vitamin D include:


  • Egg yolk

  • Salmon

  • Sardines

  • Mackerel

  • Mushrooms


Many foods are fortified with vitamin D, meaning vitamin D is added to those foods. These include:


  • Orange juice

  • Cereals

  • Skim milk


Whole milk (milk fat) does contain trace amounts of vitamin D naturally. 


Those with fat malabsorptive disorders (celiac, IBD, UC, and cystic fibrosis) may risk deficiency because D needs fat for its absorption (it's a fat soluble vitamin), and folks with these conditions can’t absorb dietary fat well.


Vitamin D is important! Ask your healthcare provider, get your levels checked, and supplement. Vitamin D supplementation is needed way more often than not to achieve optimum levels.


Need a vitamin D supplement? You can purchase one through my online dispensary. If you'd like assistance selecting the best product for you, contact me for guidance, I'm happy to point you in the right direction!


"Your nutritional needs are as unique as your fingerprint, and they are dictated by your individual biochemistry. As a functional and clinical nutritionist, I can help you interpret your body's nutrient needs and customize a plan to reach your health and wellness goals. This is personalized nutrition." -Jennifer Caryn Brand, MPH, MS, CNS, Clinical Nutritionist


Wishing you a delicious weekend!

Functional and Clinical Nutritionist


Copyright © 2018 Jennifer Caryn Brand Nutrition, All rights reserved. 

The Problem With Diet Culture

Photo credit:  Breakingpic

Photo credit: Breakingpic

I spoke with a client this week who was interested in losing weight. She's 5'6" tall and weighs 135 pounds. This puts her in a normal BMI range. BMI stands for body mass index, and it is an attempt to measure body fatness. Of course, if someone is overweight they are at a greater risk for many chronic diseases, so BMI can be used (loosely) to gauge someone's risk.

There are all sorts of issues with using BMI as a metric to assess someone's body fatness. BMI does not take into account muscle, or where the fat is located (around the middle is associated with a higher risk of disease) for example. 

When I asked my client why she wanted to lose weight, she said she felt more comfortable 10 pounds less than she is now. I mentioned that based on BMI, her weight is within a normal range. Her tone changed and I could tell I couldn't push more at the time to have a deeper conversation about body weight and body image expectations.

Our bodies actually have a genetic set point for weight, and beating our bodies into a place they do not belong can have serious health consequences.

This isn't only an issue among women, I've worked with men that have body weight and body image issues as well.

It disheartens me that we have the food industry marketing products, even health food products, to us that are anything but healthy, yet they are promoted as being good for us. The result of consuming them can be nutrient depleting (we eat products instead of food, and products, even health food products, are not a substitute for whole real food). Overtime this can lead to metabolic dysfunction, which in turn leads to changes that affect our natural weight set point (weight gain) through a wide variety of mechanisms (hormone disruption and inflammation are examples). As we battle to manage our weight while eating 'healthy' processed products, we also have the fitness industry which has us convinced that their products and programs will fix the problem. Now we become trapped in a vicious cycle, and two very large industries become wealthier at our expense, leaving us scratching our heads, wondering where we have failed. We begin to feel worthless, and our perceived failure pushes us even farther down the rabbit hole of trying to obtain a level of aesthetics that is not just unrealistic, but also impossible. Physical activity is absolutely necessary for overall health, and its purpose should not be only to counteract poor dietary habits.

You can break the cycle, and it begins by eating whole real foods. To get you started, download my free healthy snack ideas here. 

If you'd like assistance developing a customized food plan, I can help you do that as well.

Why You Should Be Eating Artichoke

Grilled artichoke! Not only is artichoke delicious, it's good for you!

Jennifer Caryn Brand Nutrition, Why You Should Be Eating Artichoke

Extracts from artichoke are used as medicine (food is medicine). They can stimulate bile flow, which is important for digestion, and can help lower cholesterol levels. Artichoke extracts have also been used for IBS, liver and kidney problems, anemia, arthritis, problems with water retention, gallstones, and for bladder infections.

Artichoke contains fiber, also good for digestion, detox and for lowering cholesterol levels.

They contain B vitamins (energy production), vitamin C (antioxidant vitamin, also important for collagen production), vitamin K (bone health and blood clotting), and a variety of antioxidant compounds (fight damage caused by oxidative stress and free radicals, which can lead to inflammation).

Artichoke also provides a variety of minerals important for health including potassium (heart rate and blood pressure regulation), manganese (cofactor for antioxidant enzymes), copper (cofactor for antioxidant and other enzymes, and needed for red blood cell production) and iron (red blood cell production).


Jennifer Caryn Brand Nutrition, Halibut

My neighbor goes fishing often and brought this halibut steak over for me. You can see it here swimming in a sea of avocado oil just before I turned the heat on. After it was cooked, I added it to a salad of kale, spinach, radicchio, and parmesan, dressed with fresh squeezed lime and more avocado oil (it was DEVINE).

Halibut is a lean and meaty white fish. It's loaded with omega-3 fatty acids, which are anti-inflammatory and excellent for heart and brain health.

It contains B vitamins (energy production), and minerals like magnesium (cofactor for more than 300 enzymes), potassium (helps regulate heart rate and blood pressure), and selenium (cofactor for detoxification enzymes).

Halibut (and other fish) is also a great protein source.

Halibut can contain high levels of mercury, so it is definitely not a fish to eat regularly. To learn more about safety when it comes to eating fish, click here, or contact me to discuss more!

5 Reasons Why Greens Truly Are Superfoods

Greens on greens! Green foods are superfoods, and there's good reason for this. There are great sources of vitamins, fiber and antioxidants (and more). Here are 5 reasons to eat them. 

  1. Leafy greens contain vitamin K, important for bone health and blood clotting.
  2. Greens (like spinach and broccoli for example, among others) are good sources of vitamins C, A and E, antioxidant vitamins.
  3. Vegetables, green and other colors for that matter, are good sources of fiber, which is important for proper digestion and detoxification.
  4. Greens are a source of B vitamins, important for the production of energy. That means they help convert the food you eat into fuel your body can use!
  5. This next one might surprise you. They contain calcium. You likely can't eat enough greens in a day to get in the recommended amount of calcium, but it helps contribute.

What are your favorite green foods?

Cake! Now That I Have Your Attention, Here Are 4 Reasons Why Carrots Are Good For You

This my friends, is carrot cake. It's not just any carrot cake, it's a 'healthy' carrot cake. My friend and I made this the other night out of coconut flour, eggs, honey, raisins, carrots, cinnamon, and some other stuff. The recipe is in my last blog post.

It just so happens that carrots are loaded with health benefits. This root vegetable contains antioxidants, vitamins, minerals and fiber.

  1. Carrots are rich in carotenes and vitamin A. Beta-carotene can be converted to vitamin A in the body, and vitamin A is needed for vision. Beta-carotene, and flavonoid compounds found in carrots have antioxidant properties. Antioxidants are protective against the damage free radicals and inflammation can cause. This damage can lead to heart disease, cancer, neurodegenerative disease, and aging.
  2. Carrots are rich in vitamin C, which is another antioxidant. It is also important for collagen production, and it can enhance absorption of iron!
  3. They contain B complex vitamins, which are important for energy production and metabolism in the body. That means you need to B vitamins to make energy from the food you eat.
  4. Carrots also contain a variety of important minerals including copper, calcium, potassium, and phosphorus. Copper is involved in the production of red blood cells, calcium is important for bone health, potassium is important for blood pressure regulation and for nerve and muscle impulse transmission, and phosphorus is important for bone health, and energy production. 

I've been writing these things for awhile now, do you notice how whole, real foods contain all the nutrients your body needs to function? Coincidence? I think not. What do you think?

Making Good On Promises - Pistachio Carrot Cake Recipe

It is SUPER important to me to make good on promises I make. Frankly, I don't make promises I can't keep.  That said, as promised, here's a recipe for a delicious, and healthier carrot cake. Do remember that a treat is a treat is a treat, so even "healthy" treats should be treated as treats. Should I say treat a few more times? ;)


2 sticks of butter, melted

9 eggs

3 large carrots (makes 3 cups grated)

5 tablespoons honey

2 teaspoons vanilla

1 1/5 coconut milk


Mix wet ingredients together



1 cup coconut flour

1/2 teaspoon cardamom

1 teaspoon cinnamon

3 teaspoon baking powder

1 cup raisins

1/2 cup pistachios


Bake at 400 degrees:

Muffins - 20 minutes

Cake - 45-50 minutes



8 oz cream cheese (heat in microwave for 20-25 seconds to soften)

1 tablespoon of grated ginger (fresh)

1 teaspoon grated lemon zest from (size of a small lemon)

1 tablespoon honey

Mix until desired sweetness - add more honey or other ingredients if desired


Why pistachios you ask? It's kinda cool to mix things up a bit, don't you think?




This recipe yields a dozen muffins and 2 loaves (frosting is a perfect amount to cover all)



4 Reasons To Be Cool As A Cucumber

Cucumber noodle salad! First off, if you don't have a spiralizer, get one, or you're missing out big time (just sayin' ). Now that we've gotten that out of the way, here are 4 reasons why I'm guessing the saying "cool as a cucumber" came to be. 

  1. Cucumbers are very low calorie and the peel is a good source of fiber. Fiber is important for digestion and elimination, it helps remove toxins from the gut. 
  2. They are a good source of potassium, which helps regulate your blood pressure and heart rate. Potassium counters the effects of sodium, which increases blood pressure.
  3. Cucumbers contain antioxidants like vitamin C, vitamin A, beta and alpha carotene, zeaxanthin, and lutein. These compounds help fight free radicals, which can lead to inflammation, an underlying cause of chronic and complex disease.
  4. They also contain vitamin K which plays a role in bone health, in blood clotting, and it may be beneficial for the brain and cognitive function.