Bio-individual, root cause nutrition & lifestyle recommendations to feel your best

 

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“Diane has introduced me to tools that I’ll have on my continued journey. She’s replaced my food-negative inner voice with her goal-oriented voice of reason.”
— Aja W.
Client: Aja
 

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Hey, I'm Diane!

I'm a certified nutritional therapist (NTC) and a dogaholic with a silly streak. Wherever you are on your journey I want to help you make informed diet and lifestyle decisions so you can own your health and wellness.

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FOOD & MOOD JOURNAL: one of my fave tools with nutrition clients! Tracking food is one thing, but how did you FEEL? What symptoms did you have? ⁣ ⁣ Noting those details - as info / without judgment - is SO helpful in uncovering root cause.⁣ ⁣ 🗒⁣ Example Food & Mood Journal entries:⁣ ✍🏼Broke out after eating a cheese plate.⁣ ✍🏼Ate roasted chicken, taters, and kale for lunch and had stable energy until dinner.⁣ ✍🏼Woke up at 3a.m. and couldn’t sleep.⁣ ✍🏼Felt bloated and had heartburn after dinner.⁣ ⁣ You can assess your journal solo, OR work with a practitioner🙋🏻 to connect dots.⁣ ⁣ 👩🏻‍🏫As a nutritionist (NTC), I look at how we can add foundational diet and lifestyle support while considering YOUR unique health history: ⁣ ⁣ Maybe ya need more complex carbs at dinner to avoid sleep disruption. Do you have a one-sided history with cow dairy? Did you eat dinner quickly and feel bloated? (These are examples - NOT medical advice for u.)⁣ ⁣ 🙌🏼Self-knowledge is powerful. Your body wants to be well - listening to its cues takes practice🕵🏻‍♀️⁣ ⁣ IN MICHIGAN? I’ll be talking mindfulness for digestion, healthy swaps for traditional holiday dishes and more at our 11/3 @primalretreats (link in bio)! ⁣ ⁣ P.S. Italian Wedding Soup from @bonappetitmag or, as I call it, Cardi Bean Soup. I used raw parmesan cheese and cannelini beans 😲. Next time I’ll soak the beans to see how that improves digestion. *Makes fart noise with face* 💨Ya, I buried fart jokes for those of you who made it this far 😜.⁣ ⁣ ⁣ #foodismedicine #healthyish #bonappetit #bonappetitmag #soupweather #fallfoodinspo #realfoodheals #rootcause #ntatraining #paleofriendly #w30alumni #whole30alumni #acneprone #acnetips #comboskin ⁣#primalretreats PASTURED 🐔 GIRLS DO IT BETTER. Why?👇🏼⁣ ⁣ The standard, sad grocery store egg🥚 (left) ain’t all it’s cracked up to be 😏. That one is “cage fee” which SOUNDS good, but really doesn’t mean much. 🐓 are packed in crowded barns with no access to outdoors, prone to disease, and only eat grains.⁣ ⁣ ❗️Chickens are 🐛omnivores, NOT vegetarians. (🕵🏻‍♀️Remember next time you see “vegetarian fed” proudly displayed on a label). Conventional eggs are also older - you’ll know when the white spreads out in a pan. ⁣ ⁣ They’re cheap, sure. But ya get what you pay for💁🏻‍♀️. Sad 👏🏼chickens👏🏼 make 👏🏼sad 👏🏼eggs👏🏼. ⁣ ⁣ 🐔🌱WHY PASTURED EGGS?🌱🐔⁣ If you’re used to paying $1/dozen, $4-5 may seem crazy. But if you consider these benefits, you’re getting an EGG-cellent ROI. 🙌🏼:⁣ ⁣ 🧡These have deep orange yolks😍from color-giving carotenoids in fruits and veggies, that are concentrated in the yolks. A healthy diet = deep yolks rich in fat-soluble vitamins, some B-vitamins, and other nutrients that are amazing for healthy skin (when tolerated), liver, and overall health!⁣ 🧡Happy hens able to express their “chicken-ness” on pasture eat their naturally intended diet - which includes grass, veggies, bugs! 🐛🦗.⁣ 🧡The 🐔 help till soil, enriching farmland. The best hens have mobile coops, on rotated pastures.⁣ 🧡Fresh eggs have plump yolks and their whites don’t spread as far when cracked = best for frying n poachin’.⁣ 🧡You’re supporting farmers doin’ it right.⁣ ⁣ That fresh pastured egg (right) is from @greenthistlefarm. Check out your local farmers market to find your happy dozen! And if you don’t have access to one, @vitalfarms is available in many grocery chains.⁣ ⁣ Was this helpful? Lemme know what else leaves you stumped at the grocery store 👇🏼⁣ ⁣ ⁣ #pastured #eattheyolks #pasturedchicken #nofarmsnofood #farmersmarket #paleotips #paleofriendly #paleolifestyle #grocerycrawl #healthyfoodtips #healthyeats #healthyfoodshare #fitfood #foodisfuel #vitalfarms #whole30 #whole30tips #21dsd #21dsdcoach #lchf #gethealthy #fultonstfarmersmarket ✋🏼MI FRIENDS! Whatcha doing November 3?! 👇🏼⁣ ⁣ Feeling anxious about the holiday season? Come fortify your mind, body, and holiday spirit with us at our next @primalretreats event!⁣ ⁣ 🍁🍂WHAT TO EXPECT🍂🍁⁣ ☕️Nutritionist-approved breakfast and coffee bar!⁣ 👩🏻‍🍳Healthy swaps for traditional holiday dishes⁣ 🧠Applying mindfulness to digestion and stressful situations⁣ 👩‍❤️‍👩Tackling relationship problems that arise during the holiday⁣ 💓How to deal with body image and food guilt⁣ 💃🏾How to allocate time for self-care⁣ 🧘🏼‍♀️ Grounding yoga practice (bring a mat!)⁣ 🎁Women’s wellness and body-positivity Q&A, giveaways, and goodie bags (they’re GOOD)⁣ ⁣ Want a sneak peek of the goodies👀? Tap the image to see some of our amazing sponsors!⁣ ⁣ 🍁🍂SPACE IS LIMITED!🍂🍁⁣ See full details and grab your ticket via link in bio to save your spot.⁣ ⁣ 🍂🍁COHOSTS🍁🍂⁣ 👱🏻‍♀️ @maryochsner - certified yoga instructor⁣ 👩🏾@sexologistmegan - body image and relationship expert⁣ ⁣ ⁣ #primalretreats #mvpsportsclubs #mvpsportsplex #chomps #bloomferments #prospectorscoldbrew #athletagr #heavenlyorganics #stasherbag #theswagusa #extractessentials #abeego #keepfoodalive #grandrapids #grandrapidsmi #westmichigan #thegrguide #grguide #grhealthyliving #grmi #puremichigan #grbossbabes #grandrapidswomen #primalkitchenfoods MOOD when you make it through ragweed season without your sinuses exploding 🏅🌸😂.⁣ ⁣ 🍂What fall moment or activity do you look forward to most every fall? (Not food related!)🍂⁣ ⁣ My fall faves:⁣ 🍁All the gross flying bugs die.⁣ 🍁80% of my wardrobe is relevant again.⁣ ⁣ #meijergardens #westmichigan #grandrapids #grmi #grmichigan #allergiesgotmelike #allergyseason IS THIS YOU? If you’re constantly snacking or hungry often it may be a sign you’re not getting enough satiating foods in your diet like quality 🥑FATS🍳🍣 and 🥩PROTEINS🍗.⁣ ⁣ Ever eat a granola bar only to feel like a bottomless pit 30min later😭? Or dig into the office trail mix at 1PM to fight the afternoon slump😴?⁣ ⁣ Simple carbs (especially bread, crackers, pasta, cookies) are like kindling on the fire🔥. The right fats and proteins are the logs - filling = long burning energy! ⁣ ⁣ 👎🏼Avoid going hard on simple carbs, especially those high in sugar that will take you on a blood sugar rollercoaster. 👈🏼 Struggle with acne🙋🏻‍♀️? Excess sugar is inflammatory and can contribute to flare ups. ⁣ ⁣ 👇🏼Nutritionist-approved snacks ⁣ ⁣ FAVE FAT SNACKS⁣ 🥑Guac! (Who really eats avocado solo?)⁣ 🥚 Boiled eggs⁣ 🌰 Almond, hazelnut, or peanut butter! (I love @rxbar butter!)⁣ 🥜 Homemade nut mix⁣ 🎃 Energy Bites!!! (See below for details!)⁣ ⁣ FAVE PROTEIN SNACKS⁣ 🥚 Boiled eggs*...again 😏⁣ 🍗 Jerky! Not the turkey kind either ew⁣ 🦃 Deli meat⁣ 🥛 4-6oz full-fat yogurt* (@siggisdairy )⁣ 🧀 full fat cheese*⁣ ⁣ *Also include fat! ⁣ ⁣ ⁉️What else would you add to these lists?!⁣ ⁣ ✋🏼 IN MICHIGAN? JOIN ME 11/3 for the next @primalretreats! This event is all about real food treats and swaps for holiday faves; mindfulness and movement during this stressful season; and cultivating healthy body image. Details + tickets in my bio!! ⁣ ⁣ #primalretreats #healthysnack #21daysugardetox #21dsdfriendly #whole30tips #whole30alumni #healthytips #skinhealth #acneprone #acneproneskin #skintips #glutenfree #grandrapids #grmi #westmichigan⁣ SIMPLE SALMON RECIPE👇🏼: on repeat. All about anti inflammatory Omega-3 fats for skin health! When weeks are action-packed you may default to foods of convenience, but those can still be nourishing, quick meals at home!⁣⁣ ⁣⁣ Wild-caught salmon can be quickly batch cooked and remixed for leftovers: with eggs, in stir fry, on salad. Add a favorite sauce or dressing for variety! If you’re already strapped for time, a quality option like @primalkitchenfoods dressing (I love their #dairyfree, caNOla oil free ranch) or @kitehillfoods dairy free “cream cheese” are delicious 🤗🤤.⁣⁣ ⁣⁣ 👩🏻‍🍳SIMPLE BROILED SALMON👩🏻‍🍳⁣⁣ 🐟Coat a pan with melted ghee, coconut oil, or avocado oil and sprinkle kosher salt.⁣⁣ 🐟Turn broiler to low and place rack near broiler.⁣⁣ 🐟Pat salmon dry, drizzle with fat, season with kosher salt, pepper, and spices of your choice (don’t be shy - unseasoned food sucks😖). ⁣⁣ 🐟Place salmon skin side down on pan and under the broiler for ~10-12 minutes (time will vary on your oven and size of filet). ⁣⁣ ⁣⁣ So easy! I cook 4-6 pieces at a time in our toaster oven and pack it away after it cools down. ⁣⁣ ⁣⁣ ⁉️Do you have a simple, go-to meal that you prep when you’re short on time?⁣⁣ ⁣⁣ ⁣ ⁣ #mealprep #mealpreptips #wildcaught #healthyfats #easyrecipe #whole30 #simplerecipe #whole30approved #21dsd #21dsdfriendly #kitehillfoods #primalkitchen #primalkitchenfoods #acnetips #acneprone #cleaneating #healthychoice #omega3s #eatclean #omegas #skinhealth #glutenfreerecipes #grainfreerecipe⁣⁣