Jennifer Caryn Brand Nutrition Recommendations

a framework for healthy eating!

My #1 nutrition tip: Eat quality, nutrient-dense, whole, real foods

That's it. Really.⁠ ⁠Your health depends on it!

Your body runs off nutrients from the foods you eat. They are fuel. When that fuel is missing, imbalances develop, and symptoms and health problems follow.

Everything your body does requires fuel, including building and repairing healthy skin.

Any diet that excludes foods, food groups, and food categories puts you at risk. Your elimination diet and even your 'healthy' diet can be to blame.

Taking elimination diets and 'healthy' too far can lead to fear of food, disordered eating habits, eating disorders, and a lack of fuel that the body needs. It also doesn’t solve the root cause of your rashes and other chronic skin problems.

Nutrients from foods you eat even build neurotransmitters, which dictate your mood and play a role in mental health. Nutrient insufficiency and deficiency can contribute to depression, anxiety, behavioral problems in children (ASD and ADD/ADHD), and more. ⁠ ⁠

A diet of whole, real foods means eating foods in their natural form. To shop for whole, real foods, go around the perimeter of the store. Avoid aisles, where packaged products are found.⁠ ⁠

When possible, opt for quality animal foods (organic, grass-fed, pastured, free-range, and wild-caught). Conventional animal products are inflammatory and high in omega-6 fats. Quality animal foods are rich in omega-3 anti-inflammatory fats.⁠ ⁠

Conventional seed oils are also high in omega-6 fats. Avoid rice bran, safflower, sunflower, corn, canola, cottonseed, soybean, and grapeseed oils, especially for cooking at high temperatures. Better cooking oils/oils, in general, are avocado oil, extra virgin olive oil, coconut oil, and butter and ghee.

Calories matter

An important component of a healing journey, and certainly when you are struggling with chronic skin conditions, is getting enough fuel. There is a higher metabolic need for fuel (you need more calories) when the body is healing. This isn’t a time for dieting or calorie restrictions. Elimination diets and ‘healthy’ diets can be problematic here too.

All calories are not created equal. Some provide value and nourish the body, while the same number of calories from the “wrong” sources depletes the body even further.

Calories from quality, nutrient-dense, whole, real foods help your body heal. They also maintain blood sugar levels, improve mood, and minimize cravings because they teach your brain to tell your stomach that you're full.

Calories from the “wrong” sources like processed foods and junk foods do the opposite. They can prevent proper healing, cause hormone imbalances, raise blood sugar levels, and cause you to overeat.

Other favorite recommendations

• Chew thoroughly and eat slowly

• Bitter foods for digestion (arugula, dandelion greens, ginger, kale, apple cider vinegar)

• Probiotic foods (sauerkraut, kimchi, other fermented veggies)

• Prebiotic foods for gut health

• Introducing allergenic foods for allergy prevention

• Introducing Solids

• Serving Sizes

• Healthy fats (fatty fish like salmon, mackerel, and sardines, avocado/avocado oil, olives/olive oil, nuts, coconut/coconut oil, grass-fed butter, ghee, chia, and flaxseeds)

• Variety of brightly colored vegetables and fruits, and herbs and spices

• Protein (one of the most important nutrients for healing chronic skin problems)

• Iron-rich foods: quality animal proteins including beef, poultry, seafood, pork, etc. (dark meat is higher in iron), spinach, legumes, pumpkin seeds, quinoa, broccoli, raisins, prunes, figs, sweet potatoes, blackstrap molasses

  • Eat iron-rich foods away from calcium/calcium-rich foods (calcium inhibits iron absorption) and with vitamin C/vitamin C-rich foods (C enhances iron absorption)

• Vitamin A-rich foods: beef liver, cod liver oil, egg yolk, butter, sweet potato, pumpkin, carrot, cantaloupe, mango, spinach, broccoli, kale, collard greens, butternut squash

• Quercetin and anthocyanins rich foods (both can help stabilize mast cells and histamine release/manage allergy symptoms)

  • Apples, Broccoli, Citrus, Berries, Cherries, Grapes, Red cabbage, Red onion, Herbs/spices (parsley, thyme, turmeric, ginger)

• Hydrate (plain filtered water)

  • Prior to 6 months of age, baby should get all necessary fluids from breastmilk or formula

  • Introduce sips of water when baby starts eating solids (around 6 months of age)

  • 1 glass of water per year of age for kids

  • 8-10 glasses per day for adults

• Limit/avoid gluten, processed foods, junk foods, added sugar, added salt

• Aloe vera juice can help with constipation and promotes the growth of good gut microbes and gut health

• Limit/avoid gluten, processed foods, junk foods, added sugar, added salt, and high-fat diets (these contribute to gut hyperpermeability, which is leaky gut)

• Guide to eating for healthy skin

• Guide to eating for detoxification

• Guide to eating for your immune system

questions to ask yourself about the foods you eat

1. Am I eating different foods from all food groups and categories of food as much as I can?

2. Am I eating a rainbow assortment of vegetables and fruits?

3. Am I eating quality, complete protein with each meal?

4. Am I eating healthy fats with each meal?

5. Am I eating complex carbohydrates every day?

6. Am I drinking enough water every day?

7. Am I relaxed and present while I’m eating?

8. Am I eating slowly and chewing my food well enough?

9. Am I aware of how my body feels when I eat different foods?

10. Am I eating intuitively and recognizing when I’m hungry and when I’m full?

Kids: Shopping list , what to eat, & How Much

• Non starchy vegetables (fill ½ your plate at each meal, a fist is a serving size)

  • Leafy greens

  • Bright colors

  • Sulfur containing (onions, mushrooms, broccoli, cabbage)

• Fermented foods (probiotics, 1-2 Tbsp most days, can feed littles the liquid too, especially if not taking a probiotic supplement) 

  • Sauerkraut, kimchi, and other fermented vegetables, as well as yogurt and kefir

• Healthy fats (1 serving with each meal, do not restrict fats in children, serving sizes)

  • 1 tsp oil (olive or avocado, coconut oil, ghee, grass fed butter)

  • 1/2 oz nuts/seeds (ground if needed to prevent choking)

  • 2-5 olives (chopped if needed to prevent choking)

  • 1-2 Tbsp avocado

  • Healthy fat filled foods include salmon and other fatty fish, whole eggs (if tolerated)

• Quality protein (1 serving with each meal, a palm size is a serving)

  • Grass fed, pastured, free range, and wild caught organic animal products are complete proteins and contain all the amino acids your body needs and can't make

  • Plant based protein sources include tofu, tempe, lentils, chickpeas, nuts and seeds, quinoa, chia seeds, and beans

  • Protein powder (¼-½ scoop, add to smoothies, oatmeal, and chia seed pudding)

• Starchy vegetables and complex carbohydrates (1-3 servings daily, small fist size is a serving)

  • Sweet potatoes, yams, squash, and other root vegetables like carrots, quinoa, brown rice, steel cut oats, buckwheat, and other whole grains

  • These are prebiotic and feed good gut bugs

• Fruit (1-3 servings daily, handful of berries, or ½ - 1 piece of whole fruit is a serving)

  • Low sugar fruits like berries, and granny smith apples

  • Kiwi fruit is prebiotic

• Herbs and spices (antioxidant and anti-inflammatory)

  • Enjoy liberally

Serving sizes noted are based on kids-sized palms/handfuls

Tips for picky eaters

Adults: Shopping list , what to eat, & How Much

• Non starchy vegetables (fill at least ½ your plate at each meal)

  • Leafy greens

  • Bright colors

  • Sulfur containing (onions, mushrooms, broccoli, cabbage)

• Fermented foods (probiotics, ¼ cup most days, especially if not taking a probiotic supplement) 

  • Sauerkraut, kimchi, and other fermented vegetables, as well as yogurt and kefir

• Healthy fats (a serving with each meal, about 1-2 Tbsp of oil and nut and seed butters, ¼ cup nuts and seeds, or ¼ an avocado)

  • Nuts (Brazil and others) and seeds and their butters, olive and avocado oils, avocado, olives, grass fed butter and ghee, coconut oil, and foods like whole eggs (if tolerated), and fatty fish like wild caught salmon (essential omega 3s) are examples of foods rich in healthy fats

• Quality protein (a serving with each meal, about the size of your palm)

  • Grass fed, pastured, free range, and wild caught organic animal products are complete proteins and contain all the amino acids your body needs and can't make

  • Plant based protein sources include tofu, tempe, lentils, chickpeas, nuts and seeds, quinoa, chia seeds, and beans

  • Protein powder (1-2 scoops, add to smoothies, oatmeal, and chia seed pudding)

• Starchy vegetables and complex carbohydrates (1-3 servings daily, ¼ - ½ sweet potato or yam, ¼ - ½ cup quinoa or brown rice, or ¼ - ½ cup oatmeal)

  • Sweet potatoes, yams, squash, and other root vegetables like carrots, quinoa, brown rice, steel cut oats, buckwheat, and other whole grains

  • These are prebiotic and feed good gut bugs

• Fruit (1 serving daily, ¼ - ½ cup berries, or 1 piece of whole fruit)

  • Low sugar fruits like berries, and granny smith apples

  • Kiwi fruit is prebiotic

• Herbs and spices (antioxidant and anti-inflammatory)

  • Enjoy liberally

• 70% or higher dark chocolate as a treat option (a serving is 1 oz)

Sample, 7-day Meal Plan - Mix and Match!

Get the recipes

Therapeutic gut and skin smoothie (customized when we work together)

Chocolate avocado/sweet potato pudding

Roasted Brussels sprouts

Guacamole

JCB Pancakes

Chia seed pudding/hot cereal

Turmeric fried chicken

Snack ideas

Skin Smoothie

LyfeFuel |@lyfefuel

While you can’t out supplement a diet that’s lacking in the first place, the types of imbalances causing the problem unfortunately are not food fixable.

That makes supplements an important puzzle piece for your child’s journey to healthy skin.

Knowing what supplements your child needs is key!

That’s based on:

• Your child’s unique health history


• Their current health status

• The right testing, and

• Having the right practitioner (someone who knows how to do this for children, and specifically for children with eczema) create an appropriate, actionable, and effective protocol for you.

Once that’s all in place, a great strategy to get your child to take their supplements is by putting them in a smoothie!

Smoothies are also a great place to sneak in some veggies.

Think veggies before fruit in smoothies. You can add fruit, but when you pulverize it, you typically end up adding a lot more than a serving, and that sugar (even though natural) can start to add up. [Plus, your kiddo really does need to eat their veggies!]

While there are a variety of other supplements I have my clients add, this is the foundational smoothie recipe I share with them.

Add ingredients and blend well (blender, Vitamix, NutriBullet, etc.) - Avoid your known allergies/sensitivities! 

1. Protein powder (Pure Paleo from Designs for Health - high quality, bovine-based and hydrolyzed) - 1/4 - 1/2 scoop for children 2 years and up

2. Collagen Peptides (Whole Body Collagen from Designs for Health, or Vital Proteins) – 1/4 - 1/2 scoop for children 2 years and up

3. Acacia fiber, flaxseeds, or chia seeds - 1/4 - 1/2 Tbsp for children 2 years and up

4. Vegetables (kale and spinach, other greens, beets, carrots, etc.) - add liberally

5. Fruit (berries are best and low sugar) - ¼ - ½ cup

6. FAT → choose one of the following: 1/2 tbsp coconut oil, 1/2 tbsp ghee, ¼ cup raw nuts, ¼ avocado, 1/2 tbsp avocado oil or olive oil, 1/2 tbsp coconut cream

7. Ice if desired

8. Chilled water or non dairy milk (coconut, rice, hemp, almond, etc.)

9. My personal customizations (antioxidant and anti-inflammatory)

   1. Cacao powder 1 tsp (if your child is old enough for chocolate)

   2. Cinnamon 1 tsp

   3. Turmeric powder 1 tsp

10. Your child’s customized supplements

The ingredients

Protein - Source of amino acids, the building blocks for every structure in the body down to the cellular level, including skin cells. We don’t store it like fats and carbs, which means we need to eat enough daily to prevent tissues from breaking down. Kids are growing and developing, and when they are on a skin healing journey they have an even greater metabolic need for all nutrients, and protein is at the top of that list. Also, the amounts of protein (and other nutrients for that matter) that you find online represent the minimum amount needed to prevent deficiency. Not for optimal health, and certainly not for a healing journey.

Collagen - Another amino acid source, more specifically geared towards skin heatlh.

Fiber - Supports digestion, prevents constipation, and helps good gut microbes thrive.

Vegetables (And Fruit) - Fiber source, and loaded with antioxidant nutrients. Eczema is an inflammatory skin condition. Inflammation results from oxidative stress, and oxidative stress results from a lack of antioxidant nutrients to combat it.

Fat - All cell membranes, including skin cells are made from fats. Healthy dietary fats keep the skin supple, moist, and help prevent leaky skin.

Get My favorite Protein And Collagen

Create your free account in Fullscript for access to my online professional grade supplement dispensary!

Search in the catalog for PurePaleo Protein Powder - Designs for Health, and Whole Body Collagen - Designs for Health OR Vital Proteins Collagen Peptides.

You can get instant access to my step-by-step proven roadmap and resources to build your child's protocol (with supplements and dosing) to stop the itch so that they can have healthy skin with lasting results, and you can finally Conquer Your Child's Rashes®! To learn more >>click here<<

You can also get private support and personalized protocols to Conquer Your Child's Rashes® with exclusive, intimate programs reserved for a limited number of new clients each month who are looking to get results for their child's skin within the next 6 months. To learn more >>click here<<

Protein - the Key to Healing Your Child’s Skin: Are They Getting Enough?

Protein: The Building Blocks of Your Body

Amino acids, which come from the proteins you eat, are the essential building blocks for every structure in your body—think cells, tissues, organs, hormones, neurotransmitters, bones, skin, and even your DNA and genes. These critical molecules are also vital for liver detoxification, helping your body eliminate harmful substances.

When you eat protein-rich foods, your body breaks them down into amino acids during digestion. These amino acids are then absorbed and used for various functions throughout the body. There are nine essential amino acids that your body can’t produce on its own, meaning you have to get them from the food you eat.

Your body can synthesize non-essential amino acids from essential ones, but under stress—whether it’s physical, emotional, or chemical—some of these non-essential amino acids become conditionally essential. This means your body requires you to get these from your diet, as it can’t produce enough under stress.

For anyone struggling with skin rashes, gut issues, or chronic health problems, your body is under a constant state of stress. In these situations, getting enough essential and conditionally essential amino acids from your food is crucial for both repair and maintaining optimal body function.

Protein Sources: Animal vs. Plant-Based

Animal-based foods like chicken, beef, fish, and eggs are considered complete proteins because they contain all essential and conditionally essential amino acids. They’re also more easily digestible and offer more protein per serving compared to plant proteins.

Plant and Animal Protein Sources: How Do They Compare? Fullscript

Most plant-based proteins, however, are incomplete, meaning they lack one or more of the essential amino acids. For those on a plant-based diet, it’s important to consume a variety of protein sources to ensure you’re getting the full spectrum of amino acids. Additionally, you may need to consume more plant-based protein to match the quality and quantity of animal-based protein.

For anyone focused on plant-based eating, careful planning and combining of protein sources (like rice and beans) can help meet your amino acid needs effectively.

Why Protein is Crucial for Healing Your Child’s Skin

One of the most common mistakes parents make when trying to heal their child’s skin is not giving them enough protein. Protein plays an essential role in building and repairing all the tissues in your child’s body, including their skin. And because protein isn’t stored in the body like fats or carbs, your child needs to consume it daily—especially when they’re on a healing journey.

Children Need More Protein Than Adults

Children need more protein per pound of body weight than adults because they are growing and developing. When you add the need for healing on top of that, their protein needs increase even more. Protein is the foundation for building cells, tissues, and skin—so ensuring your child gets enough is key.

Why the Standard Guidelines Fall Short

Guidelines you see online or hear from conventional practitioners about how much protein your child needs often focus on preventing deficiency, not optimizing health and healing. For example:

• At 6 months old, the standard recommendation is about 1.12g of protein per kg of body weight each day.

• By 10 years old, the recommendation drops to about 0.74g per kg.

But for optimal growth, health, and skin healing, your child likely needs at least 1.5 - 2g per kg of body weight daily. That’s significantly more than the general guidelines suggest!

To find out exactly how much protein your child needs, divide their weight (in pounds) by 2.2, then multiply that number by 1.5 (or 2 for a higher intake). This will give you the minimum grams of protein they should consume daily.

Tracking Your Child’s Protein Intake

Want to know if your child is getting enough protein from their diet? Use a nutrition tracking app like Cronometer. It’s free, easy to set up, and will help you see how much protein your child is eating. This way, you can adjust their meals as needed to ensure they’re getting the right amount.

Protein Serving Sizes by Age

A helpful way to make sure your child is getting enough protein is to include a serving of complete, quality protein at every meal. Here’s a quick guide based on your child’s age:

• Ages 1-3: 1 ounce of meat, fish, or chicken per serving (3 servings per day)

• Ages 4-6: 1 ounce meat, fish, or chicken, or 1 egg (3 servings per day)

• Ages 7-10: 2-3 ounces of meat, fish, or chicken per serving (3 servings per day)

For older kids and adults, a good rule of thumb is to eat a serving about the size of your palm for meat, or a fist-sized portion for beans and legumes.

Why Combining Animal and Plant Proteins Matters

Both animal and plant proteins have their benefits, but animal proteins like chicken, beef, and fish are complete proteins, meaning they contain all essential amino acids. Most plant proteins, on the other hand, are incomplete. If your child follows a plant-based diet, they may need to eat a wider variety of protein sources to ensure they get all the essential amino acids.

Choose Quality Proteins

When it comes to animal proteins, prioritize quality over quantity. Look for organic, grass-fed, pasture-raised, and wild-caught options when possible, as they offer higher nutrient content and are more sustainable for long-term health.

Animal-Based Protein Ideas

1. Chicken (grilled, baked, or in soups)

2. Turkey (slices, ground, or in burgers)

3. Eggs (scrambled, boiled, or in omelets)

4. Fish (salmon, cod, tuna)

5. Lean beef (meatballs, ground beef in tacos or pasta)

6. Dairy products

   • Greek yogurt (plain or with fruit)

   • Cottage cheese (can be paired with fruits or honey)

   • Cheese (slices, cubes, or grated)

   • Milk

     • Once your child is eating solids, milk should not be viewed as a source of complete nutrition and the goal should be to wean from it. While yogurt, cottage cheese and cheese in moderation can be part of a healthy diet, no one needs to drink cow’s milk, because it can be particularly inflammatory and even addictive. Instead try fortified plant-based milks like hemp, pea, oat, almond, rice, coconut, and cashew milks as options. You can also try goat, sheep, or even camel milk as alternatives.

Plant-Based Protein

1. Beans (black beans, kidney beans, chickpeas)

2. Lentils (in soups, stews, or salads)

3. Quinoa (as a side dish or in salads)

4. Peanut butter, almond butter, other nut and seed butters (spread on toast or in smoothies)

5. Tofu (stir-fried or in soups)

6. Tempeh (sautéed or grilled)

7. Edamame (steamed as a snack)

8. Chia seeds (in smoothies, yogurt, or oatmeal)

9. Hummus (with veggies or crackers)

These foods provide both complete and complementary proteins, making them great options for growing kids who are on healing journeys.

Skin Smoothie Recipe

A great way to get in extra protein is with a high quality protein powder. The one I recommend is Designs for Health PurePaleo Protein Powder. It's great to add to smoothies, cereals, and if you get the unflavored version, you can literally put it in anything. Get my favorite skin smoothie recipe (click the image).

The reason for this one in particular is because it's made from hydrolyzed beef (might sound weird, but I promise it's not) and that means it's super easy to digest. Basically it just gets absorbed so that your child's body gets an immediate, high quality boost of this powerhouse nutrient to fuel optimal growth and development, and skin healing.

Professional-Grade Supplement Dispensary

You can get Designs for Health PurePaleo Protein Powder from my professional-grade supplement dispensary, Fullscript. Just sign up for a free account, and search for the product (click the image).

Final Thoughts

Protein is the foundation for your child’s skin health, growth, and healing. Ensuring they get enough high-quality protein every day will help their body repair tissues, stay strong, and heal more effectively.

Resources:

• Build Healthy Kids: Serving Sizes

• Healthy Children: Portions and Serving Sizes

• Fullscript: Best Protein Sources

• Plant-Based Protein Guide

• Pediatric Nutrition for Wound Healing

Serving Sizes, How Much You Should Be Eating

Graphic Credit: Stay Fit N Young

How Much Should Your Little One Be Eating?

Graphic credit: Mommy Maricel

If you’re struggling with understanding serving sizes, these graphics can provide some guidance!

General ‘rules’

1. Start with non-starchy vegetables, and fill your (or your little’s) plate 1/2 way with them

2. Add protein (1/4 of the plate)

3. Add fats (see serving sizes, a serving with each meal)

4. Add carbs (1/4 of the plate)

5. Eat until satiated, not stuffed

6. Fill up on non-starchy vegetables first

For littles

1. They have an innate ability to regulate their hunger and fullness cues, and their intake naturally changes during and between growth spurts

2. Never force them to eat, or bargain with them to clean their plate

3. Appropriate portion sizes are smaller than you might think

4. Expose your little one to a variety of foods from ALL food groups and categories of foods

Additional resources

Tips for picky eaters —> click here

Introducing solids —> click here

More on protein —> click here

If you are looking for more guidance on what to eat —> click here

Prebiotic Foods And Resistant Starch

Photo credit: Denise Johnson

Rashes and food reactions are symptoms of an immune system gone haywire, and the underlying mechanisms for how this happens involve diet and the gut microbiome.⁠ ⁠

Diets low or void of prebiotic foods (like a Western-style, Carnivore, Ketogenic, or low-complex carb diet) can increase the risk of this happening.

Prebiotic foods are fiber-rich (often missing from diets like those mentioned, among others) and promote the growth of beneficial gut microbes. These microbes make short-chain fatty acids (SCFAs).⁠ SCFAs help regulate inflammatory responses in the body. ⁠ ⁠

When levels of beneficial gut microbes are low or out of balance, you can end up with low levels of SCFAs, leading to dysregulation of inflammatory responses and lots of inflammation.

Inflammation causes the immune system to react, which triggers rashes like eczema and food allergies.⁠ ⁠

What can you do? Add prebiotic foods to your diet to promote the growth of beneficial gut microbes! Examples include:

• Chia seeds

• Flax seeds

• Hemp seeds

• Legumes

• Pumpkin seeds

• Quinoa

• Brown rice (cooked and cooled)

• Steel-cut oats (cooked and cooled)

• Whole grains

• Vegetables (nonstarchy, raw have higher prebiotic content)

  • Cruciferous (broccoli, cabbage, cauliflower, Brussels sprouts, arugula)

  • Leafy greens

  • Onion

  • Leek

  • Garlic

  • Chicory root

  • Asparagus

  • Jerusalem artichoke

  • Dandelion greens

  • Other nonstarchy vegetables

• Vegetables (starchy)

  • Sweet potatoes/yams

  • Potatoes (cooked and cooled)

• Fruit

  • Apples

  • Green bananas (less ripe ones)

  • Berries

Notice that brown rice, oats, and regular potatoes should be cooked and cooled. This changes the structure of the starch they contain and makes them resistant starch. Resistant starch is prebiotic. It also doesn’t result in blood sugar spikes (a benefit if you struggle with blood sugar issues like insulin resistance, metabolic syndrome, and diabetes).

How To Save Time Preparing For Your Diet Plan

Photo credit: Jan Sedivy

One of the biggest challenges to making changes to your diet and sticking to your new plan is the time it takes to prepare good-for-you meals and healthy snacks.

Here are some tips to help you save time and stay on track!

• Chop vegetables ahead of time, place in containers or bags so you can grab them on the go as snacks, or throw together a quick salad

  • Have a favorite vinegar on hand (balsamic, rice vinegar, red wine vinegar, fresh lemon or lime) and healthy oil (extra virgin olive oil or avocado oil) to make a quick dressing for salads

  • Add vegetables and the dressing to a container (even a large zip lock bag), shake to mix, and eat

    • Great for a quick on the go salad, and you can take it to work for lunch or a snack

    • Add hardboiled egg, chicken, nuts, or any other protein of choice to make it a meal

• Invest in a crock-pot or instant-pot

  • Recipes are available everywhere, throw in your ingredients before you leave for work in the morning, turn on the machine, and when you arrive home, you’ll have a hot, home cooked meal waiting for you

  • Leftovers can be taken to work with you the next day for lunch

• Shop online for groceries, there are a variety of options for this nowadays

• Cook in large batches, divide food into smaller containers or freezer bags, and freeze to enjoy throughout the week, or to take with you to work

• Cook with friends, and take turns making meals together to increase the fun factor and turn the work of cooking into a fun and social activity

• Purchase pre-made meals and snacks, Territory Foods, Blue Apron, Freshly, and Graze are examples of companies that deliver fresh ingredients to your door on a weekly basis, and you can search for more such companies in your area online**

  • Many deliver precooked meals, and also cater to special dietary needs

  • Some meal kits are now sold in stores, and the Guide to Cutting Meal Kit Costs provides helpful tips on how you can take advantage of savings

Need more assistance or have questions? Contact me today!

*Adapted from the Bioindividual Nutrition Institute

**This is not an endorsement for any particular company, these are simply examples of companies that provide meal services

If you need guidance on what to eat, The JCB Nutrition Food Pyramid and Diet Plan will help. The program will:

• Help you understand which foods to avoid if you are embarking on an elimination diet

• Teach you which healthy foods contain natural chemicals that can trigger symptoms including skin and gut issues, among MANY others

• Show you what those natural food chemicals are

• Teach you what foods are common allergens

• Guide you in choosing what foods to eat and in what amounts

Tips For Navigating The Supermarket

Photo credit: rawpixel

My number 1 nutrition tip is to eat quality, nutrient dense, whole, real foods.

If you’ve checked out my Nutrition Recommendations, you’ll understand why! If you haven’t, definitely check them out.

A diet of whole, real foods means eating foods that are in their real form.

To shop for whole, real foods, go around the perimeter of the store, and avoid isles where packaged products are found.⁠ ⁠

Start in the produce section and fill up your shopping cart with a variety of seasonal fruits and vegetables and select a variety of bright colors. Aim to try at least one new ‘fun’ fruit or vegetable per week.

Buy your meats at the butcher counter and buy organic/grass-fed/pastured/free-range products when possible. These types of animal products have a healthier fat and overall nutrient profile than their processed [grain fed] counterparts.

If dairy is included in your diet, purchase full fat dairy. Low-fat and nonfat versions have sugars and other substances added to them in order to improve the taste and texture of these processed foods, so avoid them.

When it comes to condiments, read the labels. For oils, look for organic, and first cold pressed products. Avoid condiments that contain added sugars and high fructose corn syrup, and even agave (many salad dressings are loaded with extra sugars like this).

Because you are buying whole, real foods, many of them will not come in labeled packages, and this is good!

When purchasing foods that have labels, if you can’t pronounce an ingredient, don’t buy it. Also, the fewer listed ingredients the better (5 or less is best). Remember that whole, real foods don’t have ingredients because they are ingredients!

Beware of packaged foods disguised as healthy. As an example, just because it says gluten free on the box, doesn’t mean it’s a health food!

Reference:

Zeratsky K. Healthy Lifestyle. Nutrition and healthy eating. Mayo Clinic.http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/functional-foods/faq-20057816. April 11, 2015. Accessed July 11, 2017.

Snack Ideas

Photo credit: Kelly Sikkema

Healthy snacks fuel your engine. Macronutrients (carbohydrates, fat, and protein) and micronutrients (vitamins and minerals) give your body what it needs so it can do everything it’s supposed to (develop, grow, build, repair, function, and thrive).

Some of my favorite snacks:

1. Hard-boiled eggs - protein, healthy fat (if sensitive to chicken eggs, duck eggs might be an option)

2. Seeds and nuts - protein, healthy fat, fiber, a wide range of vitamins, minerals, and other phytonutrients

3. Dried fruit - carbohydrates, fiber, high in sugar so go lightly

4. Sliced avocado - healthy fat, fiber, a wide range of vitamins, minerals, and other phytonutrients

5. Fresh fruit and vegetables - carbohydrates, fiber, a wide range of vitamins, minerals, and other phytonutrients

   • Cut up and dip in nut or seed butters, guacamole, and/or hummus for an extra nutrient boost

6. Vegetable chips/kale chips/beet chips

7. Nut and seed crackers

8. Roasted chickpeas, or other beans - protein, carbohydrates, fiber, a wide range of vitamins, and minerals

   • Drain canned chickpeas or other beans, place on a cookie sheet, add favorite seasonings, bake until crisp

9. Natural beef, salmon, or turkey jerky

   • Look for as few ingredients as possible

10. Lara Bars, Rx Bars or Epic Bars

11. Yogurt - protein, healthy fat (go for unsweetened, full-fat versions), probiotics

12. Fruit and nut/seed balls

    • Dried fruit (dates, raisins, prunes, apricots, etc.), nuts/seeds (sunflower seeds, pumpkin seeds, almonds, walnuts, etc.), add to a food processor and mix/blend until sticky, roll into balls, can roll in raw cacao powder (extra antioxidants, and minerals) if desired, keep refrigerated

13. Cooked chicken thighs or cooked chicken breasts, meatballs, or turkey balls, keep them ready in the fridge to grab on the go or in a pinch when you need a protein-rich snack

14. Dark chocolate, 70% or higher, about 1 oz serving – antioxidants, minerals

15. Power smoothie, blend well

    • Protein powder - 1 - 2 scoops/servings

    • Nuts, seeds, nut/seed butters - 1/4 cup nuts/seeds, 1-2 Tbsp nut/seed butters

    • Kale, spinach, carrots, beets, broccoli, cauliflower, other vegetables - 1-2 cups

    • Blueberries, other berries, banana, apple, other fruit (go lighter on fruits, they add sugar, berries are lower in sugar) - 1 piece of fruit, 1/2 cup berries

    • Water or milk of choice - 1/2 - 1 cup (more liquid will thin out the smoothie)

    • Raw cacao powder, turmeric, cinnamon, other spices - anti-inflammatory and antioxidant nutrients - 1 tsp

    • Avocado or avocado oil, olive oil, coconut oil, butter, ghee, or coconut cream - healthy fat - 1-2 Tbsp

    • Ice - your call ;)

16. 'Ice cream' the JCB Nutrition way

17. Chocolate (Avocado, Sweet Potato, Or Banana) Pudding Or Frosting

Pro Tips:

• Always take into account your unique tolerances.

• Eating healthy sources of protein and fat throughout the day helps balance blood sugar, which improves mood and energy. It also keeps you full longer.

• Aim for a source of protein and fat with each meal too!

Need help or have questions? Contact me today!