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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(& Stories!) for nutrition tidbits, some safer beauty, and dogs (you've been warned). 

Wouldn’t it be nice?! Until then I’ll call in One-Step Makeup Remover Wipes from @beautycounter for lazy nights and post-workout "bird baths" 🛁 in my car. ⁣ ⁣ WHY I LOVE ‘EM⁣ 💦Removes makeup AND cleanses: using a naturally-derived micellar formula. Micelles are basically lil cleansing molecules suspended in soft water. They attract and trap dirt and makeup, and whisk ‘em away without stripping the skin with harsh surfactants. Bonus: no rinsing.⁣ ⁣ Like a nice Swiffer. For your face. ⁣ ⁣ 🌀Gentle: Aloe vera and cornflower water in these soft wipes help soothe skin, without redness or irritation…so the only redness is my post-workout tomato glow😂. They’re oil-free and good for all skin types (including contact lens wearers).⁣ ⁣ 🌱Compost ‘em!: Add these biodegradable wipes to your home compost. They’ll completely disintegrate within 3 months 🙌🏼🙌🏼🙌🏼.⁣ ⁣ TIP⁣ Cut the wipes in half to make the pack last longer. That is plenty, especially on no makeup or “no makeup makeup” days. When I go full glam I still do a second cleanse with my @clarisonic ⁣. ⁣ 💌For more tips, client goodies, and free custom product recommendations (for your skin + budget), subscribe to my safer skincare and beauty newsletter, linked in bio!⁣ ⁣. . 🎶Wipe Me Down - Boosie Badazz🎶 ⁣. ⁣. #beautycounter #saferbeauty #switchtosafer #thistimeitspersonal #beautyhack #skincaretip #acneprone #sensitiveskin #pmskincare #eveningskincare #skincareroutine 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⁣