Want to Learn More about Functional Nutrition?

I wish I had this reminder when I was in the throes of my health issues. If you’ve been dealing with things like: Low energy levels where you… 🥱 ➡️wake up tired ➡️need a good amount of caffeine to get through your day ➡️crash hard & need to nap often ➡️find yourself saying no to social things you’d normally love because you’re too exhausted Or Digestive issues where you… 💩 ➡️are bloated and/or gassy all the time ➡️are not poopin everyday ➡️are poopin too much (loose stools) ➡️don’t know what your food triggers are ➡️need to make sure there is a trustworthy bathroom wherever you go ✨It IS possible for you to not have to live with these symptoms all the time. ✨Its also true that figuring out what’s causing these things can be simple. ✨You also don’t have to do it alone. If you’re dealing with digestive issues and/or low energy levels, book a free chat with me to get some ideas for how to feel better sooner than later ❤️ Link in bio 😊 #digestivehealth #guthealth #digestiveissues #digestivesupport #ibs #digestion #digestivesystem #bloating #guthealthmatters #guthealing #digestionsupport #digestiveproblems #constipation #leakygut #healthylifestyle #digestivedisorders #guthealthy #digestive #acidreflux #irritablebowelsyndrome #digestiontips #healthygut #bloated #digestiveenzymes #ibsawareness #digestionhealth #holistichealth #gut #fyp #explore

You know those moments where everything feels kind of amazing? ✨Maybe it’s having a blast with your best friend, thriving at a hobby, kicking ass at your job, or feeling really good in your body/with your health. Guess what? The “feeling really good in your body” one doesn’t need to be a fleeting moment…it can be a thing you feel MOST of the time. 🤩 It is totally possible to get to a place where you understand what your body needs to feel it’s best on a regular basis. How amazing would that be?! 🤯 I’m so grateful that Deanna shared her experience, because it’s inspiring to see how much progress she made going through the Digestion Detective Solution this winter (next program starting in 2 weeks)! A huge contributor to Deanna getting to this place was her diligence in setting goals around her health with us & following through on them to the best of her ability. 🍎 I know one of the things that accelerated her progress was her openness to allowing us to tailor a personalized supplement protocol for her based on specialty testing. 🌿 If you’re curious to learn more about what goes into creating a personalized protocol to accelerate healing, join me for my FREE supplements masterclass TONIGHT (Wed 9/6) at 6pm PT. I have 3 spots left so reserve your spot ASAP 🙌🏼 Link in bio! 😊 FTC disclaimer: This testimonial reflects the real life experiences of individuals who used our products and/or services. However, individual results may vary. I do not claim, nor should the reader assume, that any individual experience recounted is typical or representative of what any other consumer might experience. #digestivehealth #guthealth #digestiveissues #digestivesupport #ibs #digestion #digestivesystem #bloating #guthealthmatters #guthealing #digestionsupport #digestiveproblems #constipation #leakygut #healthylifestyle #digestivedisorders #guthealthy #digestive #acidreflux #irritablebowelsyndrome #digestiontips #healthygut #bloated #digestiveenzymes #ibsawareness #digestionhealth #holistichealth #gut #fyp #explore

This can be a bit controversial. Have you heard of the advice, "if you eat a healthy diet, you don't need to take supplements?" 🍎 Well the fact is, for the majority of people that living modern society, that is simply not true, ESPECIALLY if you are dealing with any kind of health issue. 😮 Also, when I'm referring to supplements, I'm talking about only high quality, 3rd party tested products that you typically cannot find in a drug store. I'm also referring to PERSONALIZED supplements that are tailored to your body's needs. 📝 If you're dealing with digestive issues & want to know how to use supplements to help you feel better, sign up for my FREE masterclass next Wed Sept 6th at 6pm! Link in bio❤️ #digestivehealth #guthealth #digestiveissues #digestivesupport #ibs #digestion #digestivesystem #bloating #guthealthmatters #guthealing #digestionsupport #digestiveproblems #constipation #leakygut #healthylifestyle #digestivedisorders #guthealthy #digestive #acidreflux #irritablebowelsyndrome #digestiontips #healthygut #bloated #digestiveenzymes #ibsawareness #digestionhealth #holistichealth #gut #fyp #explore

Have you ever done this before? If you’ve bought random supplements online just to get some relief with your digestion, I don’t blame you! But, I also would love to introduce you to the world of ✨supplement personalization✨where… ➡️ you know what you’re taking is actually helping you ➡️you know what you’re taking is personalized to your body’s needs ➡️you know you’re getting your moneys worth with supplements That’s why I’m offering a FREE masterclass next Wednesday Sept 6th called: ✨Digestive Wellness Blueprint: How to Accelerate Calming Gut Issues with Supplements✨ Where you’ll walk away with: ✨more clarity on how to know which supplements are actually helping you ✨specific examples of supplements to consider depending on what you’re dealing with ✨key strategies to make sure you’re getting the most out of your supplements …and I only have a few spots left! If you’re interested, reserve your spot via the link in my bio or comment & I’ll send you the info 😊 #digestivehealth #guthealth #digestiveissues #digestivesupport #ibs #digestion #digestivesystem #bloating #guthealthmatters #guthealing #digestionsupport #digestiveproblems #constipation #leakygut #healthylifestyle #digestivedisorders #guthealthy #digestive #acidreflux #irritablebowelsyndrome #digestiontips #healthygut #bloated #digestiveenzymes #ibsawareness #digestionhealth #holistichealth #gut #fyp #explore

This is such a game changer. Have you ever been out to eat or were traveling & were nervous about how your gut was going to react? 😭 I’ve totally been there- I was constantly thinking about this when I was eating out, hanging out with friends/family, or traveling before I figured out my gut issues. 💩 It sucked to always have those thoughts in the back (or front) of my mind. In addition to addressing the root causes of my digestive issues, figuring out a maintenance supplement regimen that was personalized to my body was a huge piece in calming down my symptoms & keeping them at bay. It also gave me so much more confidence to live my life, travel & eat out (in moderation) with ease. 💪🏼 That’s why I’ve decided to put together a FREE masterclass on Sept 6th at 6pm PT all about accelerating calming digestive issues using personalized supplements where we’ll get into: ✨ How to know whether a supplement is working for you or not ✨5 ways personalized supplements can accelerate gut healing ✨How to make sure you’re getting your money’s worth with supplements I usually charge for something like this but because I know how personalized supplementation can be such a game changer, I’ve decided to offer it for FREE. 😎 There are limited spots available- if you’re interested, reserve your spot at the link in my bio 😊 #digestiveissues #digestivehealth #guthealth #digestivesupport #ibs #digestion #digestivesystem #bloating #guthealthmatters #guthealing #digestionsupport #digestiveproblems #constipation #leakygut #healthylifestyle #digestivedisorders #guthealthy #digestive #acidreflux #irritablebowelsyndrome #digestiontips #healthygut #bloated #digestiveenzymes #ibsawareness #digestionhealth #holistichealth #gut #fyp #explore

Why you want to stay away from these ingredients if you’re bloated often… These ingredients are commonly found in “gut healthy” products & are extremely healthy IF the gut is in a good spot to tolerate them. 💩 If you don’t know if a product is helping you (or maybe even making your symptoms worse), pause it until you actually know what’s causing the bloating itself 📝 In addition to bloating/gas, if you’re dealing with: 💩Burping/belching 💩Reflux/GERD 💩Constipation 💩Loose stools/diarrhea (not formed) These ingredients could potentially worsen your symptoms because they could be feeding an overgrowth of bacteria and/or yeast in your small intestine. 👎🏻 I know what it’s like when you just want to get some relief from your symptoms, so you’ll try any supplement to see if you can get some relief. 😩 The best thing to do is to get some testing done to see what’s going on so you can actually personalize your supplement regimen for faster healing. 💪🏼 Comment 💩 (or DM me) for more info on how to do this testing! #digestiveissues #digestivehealth #guthealth #digestivesupport #ibs #digestion #digestivesystem #bloating #guthealthmatters #guthealing #digestionsupport #digestiveproblems #constipation #leakygut #healthylifestyle #digestivedisorders #guthealthy #digestive #acidreflux #irritablebowelsyndrome #digestiontips #healthygut #bloated #digestiveenzymes #ibsawareness #digestionhealth #holistichealth #wellness #gut #explore

If you have digestives issues, prioritize these! 1. Identify food triggers: 🍳 This process needs to be done carefully as many times foods just get taken out long term without addressing the reason they’re triggering you. Guided, science-based experimentation & specialty testing is often a good tool for identifying these triggers to calm inflammation in the gut. 2. Add soothing foods: 🌱 These are different for everyone depending on what’s causing their digestive symptoms, but adding foods with these nutrients is key: -Brightly colored fruits & veg (blended or cooked depending on tolerance) -DGL, slippery elm, marshmallow root -Organic/free range/grass fed proteins & bone broth(in moderation) -Fermented foods (as tolerated) -Prebiotics (when appropriate) 3. Correct low nutrient levels 📝 Using nutrient testing to help us understand what the body is low in can help: -correct food sensitivities -support a strong gut lining -promote healthy detoxification -support hormone balancing 4. Do digestive testing (with practitioner) 🔍 This is often the missing piece to coming up with a tailored nutrition & supplement protocol to help rebalance the digestive tract 5. Take therapeutic supplements 🪷 These are a few types of supplements I often recommend to accelerate the healing process: -Specific amino acids like proline, serine, glutamine, cysteine -Tailored probiotics -Prebiotics (when appropriate) -Anti-microbial/parasitic/fungal herbs -Serum bovine immunoglobulins -Zinc -Vitamin A -Vitamin D -Tailored multivitamin -Mucilagenous herbs 6 & 7. Prioritizing play, rest & movement + Stress reducers daily 😌 These are absolutely key to supporting the vagus nerve to promote healthy movement of food & bacteria through your gut to help get rid of harmful overgrowths. 8. Reduce toxin exposure ❌ There are so many toxins we’re exposed to in our environments that can sabotage our gut health- they can both cause damage but also mess with our hormones which can further feed into a disrupted microbiome. If you’re ready to get support with tackling all of these areas in a methodical, stress free way- book a **free** chat with me at the link in my bio 👩🏻‍💻

Have you ever bought a probiotic without it being recommended to you by a practitioner? 💩 If so, you’re not alone & I’m not shaming you for it❤️ BUT I do want to shed some light on how it may make things worse in many cases… This happens all the time when I start working with someone with digestive issues & they have put themselves on a probiotic without being assessed first. 🤓 If you deal with symptoms like: ➡️ bloating ➡️gas ➡️constipation ➡️loose stools/diarrhea ➡️reflux/heartburn There is a possibility that you may have an overgrowth of bacteria in your small intestine- otherwise known as SIBO. 😳 With SIBO, taking specific* strains of probiotics have the potential of making your symptoms worse as it can feed to the overgrowth & production of histamine in the gut. 😫 Even WITHOUT SIBO, tailoring what strains you’re taking based on your symptoms, gut testing & research is always the best way to go to rebalance your gut more effectively. 🙌🏼 The best thing to do if you have digestive symptoms is to be assessed by a trained practitioner & have your probiotics custom tailored to your gut’s needs. 🫶🏻 Book a free chat (link in bio) to learn more! #digestiveissues #digestivehealth #guthealth #digestivesupport #ibs #digestion #digestivesystem #bloating #guthealthmatters #guthealing #digestionsupport #digestiveproblems #health #constipation #leakygut #healthylifestyle #digestivedisorders #guthealthy #digestive #acidreflux #irritablebowelsyndrome #digestiontips #healthygut #bloated #hormonalissues #pcos #ibsawareness #holistichealth #wellness #explore

POV: When you get a clients gut results that COMPLETELY explains their symptoms💩🤓 …this is THE best feeling ever for both me & my client! 🙌🏼🙌🏼🙌🏼 I know when I was dealing with intense gut symptoms, I wish I did this testing earlier so I could create a specific game plan vs throwing things at a wall to see what stuck (if you’re doing this right now, I feel you & see you-you just want to feel better ❤️). Having the relief of knowing that something WAS *measurably* going on in my gut was incredible! I felt validated & reassured that I had the power to feel better 🙏 We use this kind of digestive analysis with nearly all our clients with digestive issues (or autoimmune conditions) because it can give us clues about: ➡️ the level of diversity of organisms in your gut (high diversity = healthier gut)🪷 ➡️ inflammation in your gut 🔥 ➡️ how you’re digesting food 🥰 ➡️ bad bacteria/organisms that are too high that could be causing symptoms 🦠 ➡️ levels of beneficial compounds like short chain fatty acids(SCFAs) that are crucial for a healthy gut & body (hello immune support, sleep, metabolism, etc!)🤩 ….and more 😎 The plan that we develop to address these results typically involves custom-tailored: ✨ Food/meal pattern recommendations (including recipes/meal plans) ✨ High-quality supplements ✨Daily habit suggestions (sleep, movement, stress reduction, toxin reduction, etc) The best part about this is, the vast majority of our clients that follow their gut-healing plan feel better relatively quickly because it’s designed just for them ☺️ Curious to know what’s happening in your gut? DM me for details on how to do this! 🙌🏼🙌🏼 #digestiveissues #digestivehealth #guthealth #digestivesupport #ibs #digestion #digestivesystem #bloating #guthealthmatters #guthealing #digestionsupport #digestiveproblems #health #constipation #leakygut #healthylifestyle #digestivedisorders #guthealthy #digestive #acidreflux #irritablebowelsyndrome #digestiontips #healthygut #bloated #hormonalissues #pcos #ibsawareness #holistichealth #wellness #explore

10 things I wish I learned sooner when dealing with intense digestive, energy, skin & hormonal issues… (…because I may have gotten to how I’m feeling today much faster. However, I’m still grateful for the experience & being able to learn through experience) ✨1. Being rigid with nutrition is often counterproductive ✨2. Good health is a privilege ✨3. Healing is as much mental/emotional as it is physical ✨4. Time in nature/playing is crucial for healing ✨5. Trauma lives in the body ✨6. Symptoms are my body’s way of communicating with me ✨7. My body responds to my environment ✨8. Healthy relationships are key for healing ✨ 9. Play/joy/laughter is healing ✨10. Optimal health is truly a journey v. a destination Another huge lesson that accelerated my progress was taking ownership of my healing, prioritizing & investing in my health (ex: good food, personalized supplements, specialty testing). I’m curious to hear from you- what have you learned through dealing with symptoms/health issues? Comment below ❤️ ⬇️ #digestiveissues #digestivehealth #guthealth #digestivesupport #ibs #digestion #digestivesystem #bloating #guthealthmatters #guthealing #digestionsupport #digestiveproblems #health #constipation #leakygut #healthylifestyle #digestivedisorders #guthealthy #digestive #acidreflux #irritablebowelsyndrome #digestiontips #healthygut #bloated #hormonalissues #ibsawareness #holistichealth #wellness #explore #fyp

Fun meal challenge! 😋 How many colors can you get into one meal?! Can you even make it a rainbow meal?🌈🤔 All the different colors of the rainbow 🌈 represent different phytonutrients, so I always like to challenge myself & my patients to see how many colors they can get into a week, day or meal. Phytonutrients provide antioxidants which we can think of like “anti-rust” agents in the body & repair/prevent damage to our cells from oxidative stress(=“rust”). 🍎 Did you know phytonutrients are also food for our good digestive bacteria too(not just the fiber that comes with the fruits/veg)? 🤓 If you have digestive issues & you were watching this video thinking “well, that kind of meal is not an option for me because that would blow my stomach up”(that was totally me at one point btw): 1. Let’s figure out why that is 🔍, but in the meantime, 2. You can still get their benefits from things like balanced smoothies, gently cooked veggies & fresh vegetable juices 🥕 For the next week think about if there might be any colors lacking in your diet right now-maybe… Yellow? 🍌 Blue/purple? 🍇 Red? 🍅 Have some fun with it to see how you can give your body the nutrients that it could be missing from those nourishing colors ☺️ Btw, I just want to put it out there that I DEFINITELY don’t do perfect salads for all my lunches/meals but this was easy as we had a bunch of (colorful) leftovers so I figured I’d make a video about it 😂. I listen to my body & try my best to give it what it needs which involves eating in a balanced, flexible way (that obvi involves banana bread) 😊 PS: if anyone wants this paleo banana bread recipe stay tuned bc that will likely be my next business venture 🤔🤭(jk I’ll send you the one I adapted mine from just dm me😂)

Please stop doing this if you have digestive issues! 💩 FYI-I’m referring to digestive issues as: 💩Loose/unformed stools 💩Constipation(not having at least 1 bowel movement per day) 💩Bloating(belly distention) 💩Excessive gas/burping 💩Heartburn/Reflux 💩Or a condition diagnosed like IBS, SIBO, Crohn’s, Ulcerative Colitis, GERD, etc 1. Solely** relying on medications to feel better LONG term. 💊 👉🏻I fully support symptom management with prescriptions if it makes life more manageable until we determine what the body truly needs. In some cases, medications can be an important part of a well balanced plan (involving nutrition/lifestyle) to support the body long term if it’s absolutely* necessary/everything else has been looked into. 👉🏻My point here is that most medications are intended to be used SHORT term while we get the body back into balance. If we’re not considering the full picture with adding meds, it may do more harm long term to not identify the true causes of your symptoms(see below). 2. Not addressing the true root causes of your symptoms🤦🏻‍♀️ 👉🏻Instead of just “management” with meds, let’s also consider the things that could be contributing to digestive issues: ✅ Gut microbiome imbalance(bad bacteria, yeast parasites, low good bacteria, etc) ✅ Poor digestive function ✅ Food sensitivities (which are usually caused by several factors-the goal is to NOT just figure out what they are, but WHY they’re there) ✅Toxic burden ✅Hormone imbalance ✅Adrenal dysfunction/chronic stress ✅Nutrient deficiency …and several others! 3. Putting everyone else’s needs before your own. 😔 We’ve likely all heard the oxygen mask analogy… 👉🏻I’m calling out all my caretakers(&people-pleasers) out there especially-we need to be taking care of ourselves so we can not only live our fullest lives but show up as our best selves for our friends, family & folks we’re taking care of. 👉🏻Your needs are important. 👉🏻I see all too often (especially women) coming in with severe symptoms because they weren’t prioritizing their needs for far too long. This needs to stop. 👉🏻Book a free chat with me (bio) for recs to figure out what’s going on❤️

Happy Pride Month! 🌈🏳️‍🌈 ✨As Pride month comes to a close this week, I wanted to share how we support the LGBTQIA+ community as a practice. ✨At Sea + Spruce Nutrition, we embrace people of all sexual orientations & gender identities, recognizing the unique challenges they may face in their personal & professional lives. ✨Our core value of inclusion extends beyond just the nutritional support we offer; it's about creating a safe and welcoming space for everyone who walks through our (virtual) doors. ✨We firmly believe that diversity enriches our community & allows us to learn and grow together. We value the unique perspectives & experiences that each individual brings to the table, & we actively strive to create an environment that promotes understanding, respect, & equality. ✨As allies, we are dedicated to taking the necessary steps to ensure that our business practices align with our core values. #PrideMonth #LoveIsLove #LGBTQIA+ #InclusionMatters #Allyship #SupportingDiversity #CreatingSafeSpaces

What kind of life are you settling for because you feel crappy all the time? I remember when I felt like crap all the time. It’s sucked. While I still tried to live my life, I felt held back in how well I could do school, work, how much I nourished my relationships. Doing anything outside of the bare minimum felt like a lot🤕 👉🏻Once I discovered I had hashimotos, celiac, low nutrient levels, heavy metals, chronic infections, mold, genetic variants, & a gut microbiome imbalance, I felt relief because there was finally an explanation for how I was feeling. 👉🏻It took some time(& I’m still on my health journey) but after I addressed the root causes of these issues with my functional medicine providers, I started to thrive. ✨I decided to launch my functional nutrition business to help others with similar issues. ✨I met the love of my life. ✨I had more energy to travel(& have more fun in the process). ✨I improved in my surfing & other hobbies that bring my joy. ✨I nourished my relationships with my friends & family more. All that to say, you DESERVE to feel good in your body so you can live your fullest life 💙

Happy Juneteenth! ✨Today, we commemorate a significant day in our nation's history. While it is crucial to acknowledge that we may never fully understand the experiences and emotions tied to this day for the Black community, we are committed to learning, listening, and stand in solidarity. ✨Today serves as a powerful reminder of the progress we have made towards equality, as well as the work that still lies ahead. We recognize the profound impact of systemic racism and are dedicated to actively dismantling these structures within our society and local community wherever possible. ✨As a white-owned business, we acknowledge our privilege and the responsibility that comes with it. We are committed to using our platform to amplify Black voices, promote inclusivity, and support initiatives that promote racial justice. We strive to foster an environment where everyone feels valued, respected, and heard. ✨We are also committed to seeing more people of color being supported and thriving in the integrative & functional nutrition/medicine space which has a tendency to be predominantly white. ✨Let’s continue to educate ourselves(esp fellow white people!), challenge biases, and foster an environment where diversity is valued, respected, and celebrated. Happy Juneteenth! #juneteenth #blacklivesmatter #inclusivitymatters #racialequality #embracediversity #dietitiansforblm

Morning Hack! Did you know that even many “good quality” coffees often contain: 👉🏻Mold toxins 👉🏻Toxins like PAHs & Acrylamide in high levels 👉🏻Pesticides & herbicides? 😨 I LOVE the taste of coffee but I had no idea after feeling gross after drinking it for years it was likely due to the toxins in it ☕️ That’s why when I found Purity a few years back I was so grateful! I actually found that I tolerated coffee better. 🥹 So, naturally I started recommending it to my patients(especially those sensitive to mold)! Those with digestive issues tend to do better with the Ease blend too. Sooo If you want to experience the yummy + healthy coffee vibe- go to the link in my bio & use SEASPRUCE at checkout to get 20% off your first order! ✌🏼

6 symptoms I wish someone told me weren’t normal when I was in the thick of my health issues 1. Feeling exhausted all day (& needing a solid amount of caffeine to function) 🥱 2. Not feeling rested despite getting 9 hours of sleep 😴 3. Not having a bowel movement every day 💩 4. Feeling bloated & gassy most days 😅 5. Dealing with brain fog that impacted school/work, speech, memory 🌫️ 6. Severe PMS symptoms like depression, mood swings, low energy, intense cravings 😭 I was so grateful for finally figuring out what was causing these symptoms (among others!) with the help of functional medicine providers & want whoever needs to hear this to know: ✨You’re not alone. ✨You deserve to feel good in your body ✨You CAN feel good in your body & don’t have to deal with these issues Book a free chat with me at the link in my bio to talk about what you’re dealing with & how to figure out what’s going on ❤️

5 facts about Vitamin D 🌞 (I swear I was holding up the right number of fingers 😂) 1. In order to absorb it via your skin, you need at least 10-13 minutes daily (but many people can’t convert from the sun well & need to supplement) 🌞 2. You never want to supplement D by itself. We need to mind K2, A, E, C, K & several other antioxidants (otherwise it can cause problems). And you can definitely get too much vitamin D. 👎🏻 3. The vitamin D you’ve probably had checked was inactive vitamin d(aka D2). It’s also important to know your active(D3) levels for the full picture! ✅ 4. If you’re vitamin d deficient, it can be a contributor to food sensitivities due to it’s importance for the strength of your gut 🤓 5. If your vitamin d levels came back low on your labs, it can be a sign of inflammation or infection. 🔥 Always know the full picture & address root causes y’all! Book a supplement review consult at the link in bio to learn more about how to supplement wisely ✌🏼

Are you taking supplements without them being recommended by a healthcare practitioner? If so, I have 3 questions for you: 1) How do you know that they are personalized to what your body needs? 2) Do you know that the product(s) have undergone rigorous (3rd party) testing to guarantee quality? (Ie: no toxins, contaminants, & what’s on the label is actually in the bottle) 3) Did you know that what you’re taking may be doing more harm than good if the above two factors aren’t considered? ✨ If you’re going to spend your money on things to help you make progress on your health, make sure that what you’re taking is actually helping you!✨ That’s why I’ve started offering comprehensive supplement review consultations that help you understand: ✅ If what you’re taking is appropriate for you ✅ The highest quality brand recommendations/replacements for what you’re taking ✅ Guidance in additional lab work that would help us know how to personalize your regimen even further Book your consult at the link in my bio! 😊

What's the Vibrant Health Protocol & what's it like to work with you? In this final part of our interview, Andrea shares a bit about how we use the Vibrant Health Protocol to figure out what's going on on the body/what's out of balance. She also shares what it's like to work with her as a client! To learn more about how to work with Andrea, click the link in our bio 😊

Why is it important to work with an integrative/functional nutritionist? Andrea shares how evidence-based recommendations are a cornerstone of integrative care, & how working with an integrative nutritionist can help you navigate the overwhelming amount of information there is out there on health/nutrition while using a holistic lens. 🤓 She also shares a common mistake many people will make when trying to figure out a health issue, which is trying to do it on your own & using generalized information online to make changes. 👩‍💻 While we're huge advocates of folks being more educated on nutrition & having more access to information, there are SO many health recommendations(especially when dealing with a chronic health issue) that need to be personalized given your unique: ✨Genetic makeup ✨Gut microbiome/digestive health ✨Vitamin/Mineral levels ✨Hormonal balance ✨Toxin exposure/ability to detox ...and so many other factors! Listen to the full interview & how to work with Andrea at the link in our bio 😊

What are the biggest misconceptions about working with an integrative nutritionist? In this part of our interview, Andrea shares the most common misconceptions when someone is considering working with an integrative nutritionist such as: 👉you need to be willing to change everything about your nutrition/health 👉you'll have to give up all the foods you love She then shares that working with an integrative nutritionist is really more about: 👉setting incremental, personalized goals that feel empowering 👉creating more balance with nutrition to feel good in your body 👉nurturing your relationship with your body & food 👉having guidance, support & accountability if things get tough Check out the full interview & how to work with Andrea in our bio 😊

How can integrative nutrition help if you're dealing with a chronic health issue? In this part of the interview, Andrea shares with us what she sees often, which is this idea that this your new normal- just how things are going to be & there aren't great options for managing these symptoms. Which fortunately is not the case in the integrative/functional world 😊 We also talk about how symptoms like low energy, skin issues, digestive issues, chronic pain, sleep issues & so many others have become so common that folks don't realize these are signs the body is out of balance. ...AND they can feel so much better once we figure out what's going on. Check out the full interview & how to work with Andrea at the link in our bio!

Have you ever dealt with skin issues like acne? They can be incredibly frustrating to say the least😭 In this part of our interview I ask Andrea what drew her to helping individuals with skin issues (among other things like digestive & hormonal imbalance). Andrea shares about her experience, her frustrations with what the conventional system could offer her(i.e. not addressing root causes), and how the integrative nutrition approach is different. 🙌 Andrea can also do nutrient, hormone & digestive testing to help figure out the root causes of your acne but also many other symptoms! 🤓

I'm ecstatic to announce that Andrea Assouad is officially seeing patients at Sea + Spruce Nutrition! In this video she'll tell us a bit about her roots in agriculture, marketing & what led her to switch careers and pursue Integrative Nutrition. Stay tuned for a series of videos from an interview we did together a couple weeks ago- or you can watch the full interview at the link in our bio 😊

Hi everyone, I’m so excited to announce that we’ve rebranded from Christina Stapke, RDN to Sea+Spruce Nutrition! ✨Sea + Spruce Nutrition is (still) a virtual Integrative and Functional Nutrition counseling practice based in Seattle, Washington but we currently have the ability to see individuals in several states across the US. 🌊We believe that just as nature is always gracefully rebalancing itself, our bodies are capable of doing the same with the right support. 🌲Just like the interconnectedness of different ecosystems in nature, such as the ocean and forests, we believe that ensuring balance between the different "ecosystems" of the body(gut, skin, liver, thyroid, reproductive organs, brain, etc) is paramount to overall health. 🙏Our philosophy is that all health conditions can be improved with numerous natural modalities such as personalized nutrition, nourishing movement, quality sleep, stress reduction, spending time in nature, and supporting mental/emotional/spiritual wellness. 📈We use this holistic strategies in addition to specialty nutrition testing (such as digestive, nutrient, toxins, genetics and more) to allow us to custom-tailor a nutrition plan while taking an individual’s health history and symptoms into account. 😌This approach allows us to understand what your body needs at a deep level so we can help activate your body's innate ability to recalibrate and heal. We believe that… ✨Everyone has the right to feel good in their body ✨No one should have to feel hindered from living their fullest life by a chronic health issue ✨Being “healthy” does not involve perfection or rigidity, but balance If our philosophy resonates & you want some support with feeling better, book a FREE strategy session with us 😊 (link in bio)

Superbowl highlights: Fun snacks ✅ ✅ Halftime/thank u RiRi✅ Commercials (but not as much because I wasn’t v impressed 🤷🏻‍♀️) ✅ 🙃 . . I made this dairy free caramelized onion & bacon dip adapted from @paleomg ‘s recipe🙌🏼 & it turned out amazing 🤤 . . We used the @miyokoscreamery cashew cream cheese & @foragerproject cashew sour cream with some local bacon…I’ll go out on a limb & say it topped the packaged French onion dip😱 . . We used some veggies, sweet potato, cassava chips & @simplemills seed crackers as a dipping vehicles 🥰 . . Not pictured: Paul’s delicious bacon wrapped jalapeños 😱 there was a lot of bacon yesterday 🥳 #superbowl #funfoods #iguessimtaggingallthefoodbrandsnow 😂

If anyone knows a nurses/nurse practitioners I’d love to connect with you/them about where they get their integrative care information in digestive issues or low energy! . . Do you/they listen to any nursing/wellness podcasts/follow any social accounts/belong to any nurse practice groups or go to conferences? . . . I’m super excited to be launching a program in the fall tailored to nurses dealing with low energy & digestive issues(and/or are interested in supporting their gut health). I'm seeing my nursing clients feel so much better once we figure out what their body needs with personalized nutrition. . . . I’m also a speaker & I’m trying to get connected with as many groups of nurses as I can because I know many others could use support helping their bodies recover from/manage burn out right now. . . . . Thanks so much in advance 🙏 PS- If you're interested in this/want to get access to a SWEET presale deal (I’m deciding to give away a free specialty test to each of you that sign up for a short time) book a complimentary call with me to get the deets (link in bio)!

A little about me & my practice. Grateful for the field I’m in & the people I’ve been able to meet & support with functional nutrition 😊 . . . . . Also shout out to @melissa.tumas for doing amazing work 🙌🏼

If you’ve had an uptick of digestive issues over the holidays, you’re definitely not alone. The extra stress/alcohol/sugar can do a number on our gut health. That’s why I created a fast-track reset in a supportive group setting to give your gut the tools it needs to begin to recover & feel better. This reset will include: ✨ One-45 min Quick Start Prep Call ✨ Five-25 min virtual group classes on 5 core aspects of digestive health ✨ Recorded sessions for those who can't make the live sessions ✨Support check-ins from Christina during the 5 days ✨Unlimited access to 3 levels of gut-supportive meal plans to choose from based on digestive symptoms for duration of the 5-day reset ✨Done-for-you shopping lists ✨Access to an easy-to-use app to track food & symptoms if desired ✨Access to group chat for accountability & support You can also get 20% off if you use the code 5DAYRESET20 at checkout as my New Years gift to you 😊 Deadline to sign up is for the 5-Day Digestive Wellness Reset is TOMORROW 1/5 at 11:59 pm PST! Link to book in bio 👏🏼 Can’t wait to have you join us😎

Has this ever been you? I can say I’ve totally been there. Especially years ago when I had no idea I had celiac disease & some other gut issues I would joke with my friends that now I knew what I’d look like if/when I ever became pregnant🤰🏼😂 The thing is, these kinds of symptoms like bloating/gas (& constipation or loose stools)are important to address because it can be our body’s way of telling something is out of balance in our digestive tract 🔍 We can also think of our digestive bacteria like the “soil” for our body if we think of our bodies like a tree. If our soil/gut bacteria is unbalanced, our trees/bodies are likely to be unbalanced 🌳 That’s why I’ve created a 5-Day Digestive Wellness Reset to address symptoms like these while having the accountability & support of a group setting. 💪🏼 I’m giving a significant discount on it because I know how helpful it can be with individuals dealing with these symptoms. 🙌🏼 Link in bio to get on the list to reserve your spot(I want to keep this group small for motivated individuals) & get a free gift that will help with digestive issues during the holidays 😊

Hi everyone! I’m working on a research project as an integrative & functional dietitian. If you have digestive issues, I’d love your thoughts on this: . . What’s the most frustrating thing about having them & what have you tried so far? 💩 . . . . Let me know anonymously(link in bio!)

Happy Thanksgiving everyone! I’m so grateful to work in the world of functional nutrition & be able to use awesome speciality testing which is why I want to offer something special for you(see below 🤓) Did you know that things like… 👉🏻Low energy levels 👉🏻Digestive issues 👉🏻Insomnia 👉🏻Depression & anxiety 👉🏻Poor detoxification 👉🏻Weak immune system 👉🏻Skin issues(acne, eczema, psoriasis) …can all be connected to not having enough vitamins, minerals & amino acids? 🍎 Several things that come with living in today’s world can actually contribute to not being able to get all the nutrients we need from our food (even when eating a balanced diet) such as… ⬇️Lower nutrients in food due to farming practices 😫 High stress lifestyle depleting nutrients ❌Increased nutrient need due to toxin exposure 🦠 Too many bad digestive bacteria 🧬 Increased nutrient need due to genetics/genomics That’s why I’m offering something special to help you figure out what nutrients your body may need to start feeling better. $150 off a Personalized Vitamin Level Analysis Package that includes: 🔍One-specialty Vitamin/Mineral Analysis ($200 value) 💁🏻‍♀️30-min personalized coaching session ($150 value) 🍎 Personalized nutrition & supplement protocol based on vitamin/mineral results ($100 value) 💝30% off on your first supplement order ($100+/- value depending on supplement order) This is typically priced at $550. But since I know how valuable this information is, I’m offering it at $297 for the first 15 people that sign up (or until 11:59 pm PST on Cyber Monday 11/29/21-whichever comes first). This is a great gift for yourself or a family member to be able to begin to understand what your body needs to thrive again! ✨ Link in bio to book! 🙋🏻‍♀️

PSA: pay attention to your poop & how your body(/digestion) reacts to eating different foods! It can say a lot about your gut health which is key for healthy immune function, brain health, heart health and overall health! 😊 warning: I talk about poop in this 😂 I’ll be doing a fb live like this each week & will be posting on Instagram/YouTube about different topics! Comment below to let me know what you’re curious to learn about 😊 . . . . . . #functionalnutrition #guthealth #digestion #ibs #health #wellness #functionalmedicine #wellness #ibshelp #chronicillness

5 common symptoms of Small Intestinal Bacterial Overgrowth(SIBO) . . . . These symptoms are commonly seen with SIBO but can also be seen with other digestive issues. If you’re having any of these symptoms getting support from a functional medicine practitioner & GI doctor is important to help address the underlying cause(s)! . . . . . . #nutrition #digestivehealth #guthealth #healthylifestyle #ibsawareness #functionalnutrition

PSA: Poopin daily is important for healthy detox! 💩 . . . . We also eliminate toxins via urine and sweat, however going AT LEAST once a day is optimal! All too often I have clients say their digestion is normal when they’re either constipated, have loose stools often, or get gassy/bloated often. ***While this is unfortunately very common can be a sign there’s an imbalance in your gut that needs to be addressed! 🔬 . . . . Over 70% of our immune systems are associated with the GI tract. So keeping your gut health is super important right now! There have also been recent studies that connect COVID severity with the health of the gut 🦠 . . . . #digestiveproblems #digestivehealth #dietitiansofinstagram #functionalnutrition #functionalmedicine #ibsawareness

Do you always feel the need to do a "cleanse" or "reset" in January? ⁣ ⁣ December can be tough on our health- we can owe this to the abundance of alcohol, sugar, and stress that usually comes with it. ⁣ ⁣ Unfortunately, our gut health can suffer during this time, which can impact how strong our immune systems are and contribute to several chronic health issues.⁣ ⁣ Thankfully there are some really simple strategies to put in place that can make a huge difference in our gut health- without forcing us to sacrifice the things we love this time of year.⁣ ⁣ As my Christmas gift to you, I'm offering a FREE download of my Holiday Gut Guide- with 5 key strategies plus several easy tips to keep your gut happy this season. Download at christinastapkerdn.com/link in bio! 😊

Want to hit the ground running on your health in 2021? 💪🏼 . . . Knowing your food sensitivities can be a game changer. When your gut takes a hit from excess alcohol, stress, and sugar during the holidays, it can increase your risk of developing food sensitivities. 🍹😓🍰🍫 . . . Eating foods that your body is sensitive to can be damaging to the gut and can worsen symptoms like gas, bloating, constipation/diarrhea, heartburn, low energy, skin issues and may even worsen chronic health conditions. 🙅🏻‍♀️😩 . . . The good news is, most can be reversed with the right guidance. 🙌🏼🙌🏼 . . . . Get your New Year’s Food Sensitivity Package which includes a FREE food sensitivity test along with a 75-min appointment with Christina for $199 ($369 value). This is also a perfect gift for a loved one that wants to jump-start their health in the new year. Book your visit now (link in bio😊). Offer expires 12/31/20 at 11:59 pm PST. . . . . . . #health #foodsensitivities #eats #foodasmedicine #nutrition #instafood #vscocam #vscofood #healthyfoodshare #foodie #veganfoodlovers #huffposttaste #kitchen #healthyfood #healthy #healthtips #guthealth #guthealthdiet #guthealing #fitness #wellness #functionalmedicine #healthylifestyle #healthyliving

Join autoimmune expert, David Bilstrom, MD, and I on our Facebook Live for a conversation about autoimmune disease. We'll be discussing how to prevent and reverse autoimmune conditions instead of simply treating symptoms. You're not going to want to miss this- especially if you or someone you know has been affected by an autoimmune condition. Find us at my Facebook page- link in bio😊 See you there! @drdavidbilstrom

Swipe for Lung Health Tip #8 🤓➡️ . . . . . . 5 different kinds of asthma you ask?! Chances are that if you’re reading this, you know someone who has(or had) asthma or you’ve had it yourself. But has anyone ever tried to investigate why you or someone you know has it? . . . . . By digging into the root causes, addressing them can not only can dramatically improve(and sometimes eliminate) asthma, but it can also address other imbalances in the body(such as immune health, gut health, food sensitivities) feeding into other symptoms. . . . . . . . . Book a free discovery call with me(link in bio) if you want to chat about a health issue that’s been bothering you. I’d love to chat about what’s going on to see if we’re a good fit to work together. 😊 . . . . . . Source: Starkel JL, Stapke C, Stanley-O’Malley A, Noland D. Respiratory. Integrative and Functional Medical Nutrition Therapy. 2019;927-968. Published 2019 Oct 7. doi:10.1007/978-3-030-30730-1_51 . . . . . #nutrition #covid19 #covid #covid19pandemic #covidtips #integrativenutrition #functionalmedicine #functionalnutrition #integrativehealth #healthtips #healthfacts #lunghealth #health #naturalmedicine #guthealth

Swipe for Lung Health Tip #7 🤓➡️ . . . . . . Toxins such as heavy metals and environmental pollutants can damage lung tissue and contribute to oxidative stress(comparable to ‘rust’ in the body). Reducing exposure is always ideal, however sometimes we don’t really know that we’re being exposed to a particular toxin. So what can we do? . . . . We can optimize our natural detoxification process by doing things like eating plenty of colors from plants, getting quality sleep, minimizing stress, sweating/moving gently, and making sure all of our nutrients are in good supply (among others). . . . Chronic stress, something that I’m sure most of us have been feeling at some point in the past year, is also a source of oxidative stress and inflammation in the the body as whole. Make fun/play and other stress reducing activities(meditation, connecting with friends/family, laughter, hobbies, exercise) a priority to allow your body the chance to heal and recuperate. . . . Book a free discovery call with me(link in bio) if you want to chat about a health issue that’s been bothering you. I’d love to chat about what’s going on to see if we’re a good fit to work together. 😊 . . . . . . Source: Starkel JL, Stapke C, Stanley-O’Malley A, Noland D. Respiratory. Integrative and Functional Medical Nutrition Therapy. 2019;927-968. Published 2019 Oct 7. doi:10.1007/978-3-030-30730-1_51 . . . . . #nutrition #covid19 #covid #covid19pandemic #covidtips #integrativenutrition #functionalmedicine #functionalnutrition #integrativehealth #healthtips #healthfacts #lunghealth #health #naturalmedicine #guthealth

Swipe for Lung Health Tip #6🤓➡️ . . . . . . Yes, nutrients that you get from your food can improve the health of your lungs! However, as I said in a previous post, its really important to not just supplement with all of these individual nutrients(food first is always best, but sometimes, supplements are helpful/necessary). By supplementing on your own, you could do more harm than good(trust me, I’ve done this myself before I was properly trained). . . . . . Book a free discovery call with me(link in bio) if you want to chat about a health issue that’s been bothering you. I’d love to chat about what’s going on to see if we’re a good fit to work together. 😊 . . . . . . Source: Starkel JL, Stapke C, Stanley-O’Malley A, Noland D. Respiratory. Integrative and Functional Medical Nutrition Therapy. 2019;927-968. Published 2019 Oct 7. doi:10.1007/978-3-030-30730-1_51 . . . . . #nutrition #covid19 #covid #covid19pandemic #covidtips #integrativenutrition #functionalmedicine #functionalnutrition #integrativehealth #healthtips #healthfacts #lunghealth #health #naturalmedicine #guthealth

Swipe for Lung Health Tip #5 🤓➡️ . . . . . As a gut health-focused dietitian, this is the fact I nerd out on the most! Not only do our lungs have their own community of bacteria, but the bacteria in our digestive tracts may also be connected to the health of our lungs. . . . . . Eat your fermented foods(if you tolerate them okay) like sauerkraut, kimchi, grass fed or non-dairy yogurts/kefir, kvass, natto or talk to your health care practitioner about the specific probiotic strains that you may benefit from given whatever you’re dealing with (yes, everyone may need something a little different 😊)! . . . . . Book a free discovery call with me(link in bio) if you want to chat about a health issue that’s been bothering you. I’d love to chat about what’s going on to see if we’re a good fit to work together. 😊 . . . . . . Source: Starkel JL, Stapke C, Stanley-O’Malley A, Noland D. Respiratory. Integrative and Functional Medical Nutrition Therapy. 2019;927-968. Published 2019 Oct 7. doi:10.1007/978-3-030-30730-1_51 . . . . . #nutrition #covid19 #covid #covid19pandemic #covidtips #integrativenutrition #functionalmedicine #functionalnutrition #integrativehealth #healthtips #healthfacts #lunghealth #health #naturalmedicine #guthealth

Swipe for Lung Health Tip #4 🤓➡️ . . . . . In recent years we have been learning so much about how our oral/dental health can affect our bodies in a huge way! Studies have shown dental infections have been connected to systemic inflammation in the body and things like heart disease and diabetes (and even digestive issues)! It’s no surprise that poor dental health has also been connected to lung health as well. . . . . . Book a free discovery call with me(link in bio) if you want to chat about a health issue that’s been bothering you. I’d love to chat about what’s going on to see if we’re a good fit to work together. 😊 . . . . . . Source: Starkel JL, Stapke C, Stanley-O’Malley A, Noland D. Respiratory. Integrative and Functional Medical Nutrition Therapy. 2019;927-968. Published 2019 Oct 7. doi:10.1007/978-3-030-30730-1_51 . . . . . #nutrition #covid19 #covid #covid19pandemic #covidtips #integrativenutrition #functionalmedicine #functionalnutrition #integrativehealth #healthtips #healthfacts #lunghealth #health #naturalmedicine #guthealth

Swipe for Lung Heath Tip #3 🤓➡️ . . . . . Collagen is super popular right now, known for it’s numerous benefits including for skin health, joint health, gut health, and- you guessed it- lung tissue health! While adding collagen in your diet such as making your own organic bone broth(in moderation**), or using a powdered pastured/grass-fed/organic product,  may be helpful, it’s best to ensure your nutrients are in good supply to allow your body to naturally produce it’s own collagen. Check with your healthcare practitioner before supplementing with any of these individual nutrients(see tip #3 slide) though-it’s easy to do more harm than good with supplements when doing it on your own! . . . . Book a free discovery call with me(link in bio) if you want to chat about a health issue that’s been bothering you. I’d love to chat about what’s going on to see if we’re a good fit to work together. 😊 . . . . . . Source: Starkel JL, Stapke C, Stanley-O’Malley A, Noland D. Respiratory. Integrative and Functional Medical Nutrition Therapy. 2019;927-968. Published 2019 Oct 7. doi:10.1007/978-3-030-30730-1_51 . . . . . #nutrition #covid19 #covid #covid19pandemic #covidtips #integrativenutrition #functionalmedicine #functionalnutrition #integrativehealth #healthtips #healthfacts #lunghealth #health #naturalmedicine #guthealth

Swipe for Lung Heath Tip #2🤓➡️ . . . . . Healthy fat (from things like pastured eggs, avocado, nuts, seeds, olives, & wild-caught fatty fish) is key for the health of every cell in our body (because the outer layer is composed of fat). This is especially true for our lungs. . . . . . Book a free discovery call with me(link in bio) if you want to chat about a health issue that’s been bothering you. I’d love to chat about what’s going on to see if we’re a good fit to work together. 😊 . . . . . . Source: Starkel JL, Stapke C, Stanley-O’Malley A, Noland D. Respiratory. Integrative and Functional Medical Nutrition Therapy. 2019;927-968. Published 2019 Oct 7. doi:10.1007/978-3-030-30730-1_51 . . . . . #nutrition #covid19 #covid #covid19pandemic #covidtips #integrativenutrition #functionalmedicine #functionalnutrition #integrativehealth #healthtips #healthfacts #lunghealth #health #naturalmedicine #guthealth #healthyfat

Swipe for Lung Heath Tip #1🤓➡️ . . . . Since we’re moving into fall/winter and COVID doesn’t seem to be going away anytime soon, I thought it’d be helpful to do a series of simple, applicable lung health facts and tips based off of some key points of a respiratory health chapter I was a primary contributor to. . . . . Inflammation is closely connected to numerous(and arguably all) chronic diseases/illnesses- including certain lung illnesses. Thankfully there are so many things we can do on a daily basis to help reduce inflammation in our bodies! 🔥🙅🏻‍♀️➡️🍎🧘🏻🏄🏻‍♀️😴👯‍♀️➡️😌 . . . . . . Book a free discovery call with me (link in bio) if you want to chat about a health issue that’s been bothering you. I’d love to chat about what’s going on to see if we’re a good fit to work together. 😊 . . . . . . Source: Starkel JL, Stapke C, Stanley-O’Malley A, Noland D. Respiratory. Integrative and Functional Medical Nutrition Therapy. 2019;927-968. Published 2019 Oct 7. doi:10.1007/978-3-030-30730-1_51 . . . . . #nutrition #covid19 #covid #covid19pandemic #covidtips #integrativenutrition #functionalmedicine #functionalnutrition #integrativehealth #healthtips #healthfacts #lunghealth #health #naturalmedicine #guthealth

Join us Monday, 10/26 from 11-12 PST on Facebook for Mental Wellness for Women Professionals with Dr. Wendy Boring-Bray 👩🏻‍💼😌 . . . . As a entrepreneur, I’ve learned that if I’m not taking care of my mental wellness with nutrition, lifestyle(sleep, stress, exercise, etc), supportive relationships and therapy, my performance in my business and every area of my life can suffer. It’s something I’ve learned to make a high priority despite how crazy life can get. . . . . We’re going to talk about how Dr. Wendy supports women professionals and executives to be their best selves in their life and work. Really excited to dive into this topic! See you there 😎 (link in bio) @dr.boring_bray . . . . . . #mentalhealth #nutrition #integrativehealth #functionalmedicine #functionalnutrition #health #wellness #womenprofessionals #womenexecutives #ladyboss

Join us tomorrow 11-12 PST on Facebook for A Glimpse Into the World of Holistic Mental Health Counseling with Nicole O’Hare, MS, LPC, CMHIMP. 🌳 . . . . I’m so excited for this interview! Mental health counselors that specialize in chronic conditions seem to be in short supply. Our mental health and overall health are inextricably linked, and having a chronic condition(like autoimmune disease) can be a lot to handle. . . . . We’re going to talk about what Nicole does as an integrative/holistic therapist, the biggest myths and the biggest mistakes people make about autoimmune disease, and what to look for when seeking support. You’re not going to want to miss this one! See you there 😎 (link in bio) @beautiful_soul_counseling . . . . . . #mentalhealth #nutrition #integrativehealth #functionalmedicine #functionalnutrition #health #wellness #holisticmentalhealth

Join Jim Bloomfield, LAc & I tomorrow 9/14 from 2-3 pm pst! We’re going to take a deep dive into acupuncture, TCM and how Jim is helping his patients address their health concerns. If you’ve ever considered acupuncture or want to learn more about how it can help you or a loved one, you’re not going to want to miss this! See you there 😎(link in bio!) . . . . . . . . #health #acupuncture #alternativemedicine #nutrition #complementarymedicine #integrativemedicine #functionalmedicine #livewell #healthyliving

For anyone with digestive issues, fatigue, or a chronic condition you haven’t gotten answers to-you’re going to want to check this out! Podcast: What Women Should Know About Common Health Issues & How to Advocate for Their Own Health. It’s on A Wealthy Life for Her...With Tresa Leftenant. (Link in bio to Spotify but also available wherever you get your podcasts😊) . . . . I talk about some health issues that are all too common (especially for women) and offer some ideas for what to do about them (because there are typically more answers than what we're getting right now). I practice Integrative & Functional Nutrition which means we talk about A LOT more than just food and exercise. We also dig into the underlying causes of your symptoms vs accepting/using band-aid approaches. My interview starts at about 10:40. Really grateful for this opportunity and had a ton of fun! . . . . #nutrition #dietitian #dietitiantalk #wellness #health #guthealth #guthealing #ibsdietitian #food #functionalmedicine #functionalnutrition #rdn #food #healthyfood #podcast

Really excited about this show! It’ll be live tomorrow 9/2 at 1pm PST(link in bio if you want to listen live online!). It’ll also be on A Wealthy Life for Her podcast(wherever you get your podcasts) starting on Thursday! . . . . We talk about gut health, libido, and other common issues that are holding so many back from feeling their best, in addition to WHAT TO DO ABOUT THEM. 🙌🏼 . . . . . #nutrition #dietitian #dietitiantalk #wellness #health #guthealth #guthealing #ibsdietitian #food #functionalmedicine #functionalnutrition

As I’m sure many of us are interested in keeping our lungs extra healthy & strong right now, I wanted to share something with you all! 💪🏼 . . . I’m very excited to share a chapter that I was a primary contributor to(along with a few other awesome women!) the new textbook, Integrative & Functional Medical Nutrition Therapy: Principles & Practices (2020). It was also recently published in the journal, Nature Public Health Emergency Collection as part of the Public Health Emergency COVID-19 Initiative. ✊🏼 . . . . This chapter details basic lung physiology, but also how nutrition and multiple other factors(toxins, stress, gut health, oral health, etc) can influence your lung health! If you're interested in getting a brief summary sheet of this info-PM me with your email :) Link to the full chapter in bio 😊 . . . . . . . . #healthy #health #fitness #wellness #happy #support # success #lifestyle #workout #goodhealth #gethealthy #healthylife #healthtalk #eatclean #eatlocal #research #life #love #covid19 #covid19pandemic #healthyeating #work #goalsetting #foodgoals #seattle #lunghealth

Eggs & Greens | 2 fried eggs (with some @traderjoes everything but the bagel seasoning) 1 bunch collard greens (+Garlic powder, salt, pepper to taste and a smidge of coconut aminos) 1 mini red onion 1 purple potato (+smidge salt, pepper, garlic powder) Avocado oil . . . This was so quick & easy! We made purple fries last night so I heated them up for brek this morning. The collards were easy and delicious, and I got to feed some of the stems to our new bunny babies! 🐰 . . . Did you know that purple potatoes are the one of the potato varieties that are highest in nutrients compared to other potatoes? They’re also the best kind to pick when considering effects on blood sugar(which is important for everyone, not just people with diabetes 😉).They’re delicious too! 😊 . . . . . . . #tasty #delicious #goodfood #vegetables #fruit #healthy #food #veganfood #eats #cleaneating #vegetarian #foodasmedicine #glutenfree #nutrition #instafood #vscocam #vscofood #healthyfoodshare #foodie #happy #support #lifestyle #workout #goodhealth #gethealthy #healthylife #healthtalk #eatclean #covid19 #covid19pandemic2020

Coming out of this pandemic, many of us may have fallen a bit off track(including myself!)🤷🏻‍♀️ . . That’s okay! We’re here now and have the power to both forgive ourselves & make different decisions moving forward. 💪🏼 . . If you need/want a health reboot, let’s chat! I have 30 min FREE discovery calls so I can understand if/how I can help (link in bio!) ☺️ . . Swipe for details ➡️ . . . . . . . . . . . #nutrition #healthy #health #fitness #wellness #happy #support # success #gym #lifestyle #workout #goodhealth #gethealthy #healthylife #healthtalk #eatclean #eatlocal #research #life #love #covid19 #covid19pandemic #healthyeating #work #goalsetting #fitnessgoals #foodgoals #seattle

Join us Wed 5/27 from 3-4pm pst for a double interview of both a licensed mental health counselor(Roz Ando) and an integrative & functional dietitian(Me) 😊 . . . We’ll be sharing some practical tips that may be useful in supporting both your mental health & gut health-which we know are especially so important for our immune systems💪🏼 . . We would love to have you tune in and share any questions or thoughts you might have on these topics! See you there 🤓 link in bio! . . . . #facebooklive #interview #livevideo #nutrition #mentalhealth #guthealth #covidhealthy #covid #covidtimes #pandemic2020

GF Banana Bread This turned out great! Our bananas were going bad and I hadn’t made banana bread in probably over a year so I figured I’d treat myself 😊 I used @bobsredmill GF flour instead of the oats and almond flour because that’s all we had- I’m sure you all are noticing I improvise a lot with recipes now which makes it more fun😂 I had to cook it for a bit longer-I’d recommend pulling it at 1.5 hours ⏱ I eat gluten free to support my thyroid😊-and believe it or not Non-Celiac Gluten Sensitivity & Gluten Intolerance are very real issues(and relatively common). Not a made up fad to sell GF products😂 DM me if you have questions about this!🍎 Recipe: https://pin.it/wERNUAE . . . . . . . . . #wholefoods #goodfood #local #organic #pnw #covidfood #bananabread #healthy #food #eats #delicious #foodie #eat #cooking #yum #yummy #foodporn #instafood #foodasmedicine #glutenfree #nutrition #nourishment #instafood #vscocam #vscofood #dietitian #dietitianfood #glutenfree

Shrimp Pad Thai 🦐 This is one of my favorite recipes! We modified this recipe and used peanut butter(bc its all we had) and mixed shirataki(yam) noodles with carrot noodles because we couldn’t find zucchini 😂 I love the crunch of the sesame seeds and fresh cucumber!😋 Such a fun & refreshing recipe perfect for spring/summer 🌞 Recipe: https://21daysugardetox.com/content/21dsd-recipe-shrimp-pad-thai/ (I love her☝🏼recipes because theyre so delicious yet so simple!)

GF Fresh Toast & Eggy Sweet Potato Hash This was such a fun breakfast! Paul crushed this hash and added kale, onions, and yummy spices while I did the French toast(2 eggs, little cinnamon, little honey, little salt). No exact recipe for this one because we just winged it. 😂 Love treating myself to fun meals like this. I don’t think I’ve had French toast in years and it reminds me of childhood. 😋 Fun nutrition fact 🍎: Eating protein & healthy fat(ex: eggs, avocado, olive/avocado oil) with carbohydrates(ex: bread, potatoes, fruit) can prevent a fast spike in your blood sugar(which is important in preventing things like diabetes). The protein & fat slows down the absorption of the carbs 😋 What are you cooking up this Sunday morning?

Eggy Avo Toast 2 eggs 1/2 medium avocado 2 slices whole grain GF bread(can sub sweet potatoes for paleo version) Lil butter Lil avocado oil spray Lil ‘everything but the bagel’ seasoning (#traderjoes joes) Not pictured: lil Johnny’s hot sauce 🥵 Love this easy breakfast! Did you know avocados are one of the best sources of potassium? Using a little extra salt from my fave hot sauce doesn’t phase me, especially because these avocados are balancing out my salt to potassium ratio😋! For healthy blood pressure, we need a good balance of sodium(salt) and potassium in our blood. What’s your Saturday morning brunch looking like?!

How do health or nutrition show up in your new years resolutions/goals for 2020? ✨⁣ ..⁣ A few common ones are...⁣ -Solving a health issue that’s keeping you from feeling your best (ex: digestive, skin, energy issues) 😭⁣ -Feeling better in your body overall💪🏼⁣ -Developing a better relationship with food🥙⁣ -Preventing any health conditions from manifesting 🙅🏻‍♀️⁣ ..⁣ We are known to achieve and maintain new goals and habits much easier when we’re supported by others.👯 ⁣ ..⁣ Book a free 15 minute discovery call to see how I can help via virtual nutrition counseling! 🍏 (link in bio)

My clients often ask me about dessert, and if there’s room for it in a healthy diet. My answer is always YES. Because if dessert is something you really enjoy, there is a way to have it in moderation in a way that your body will thank you for. 😌⁣ ...⁣ For most people, I recommend choosing delicious foods high in nutrients 80-90% 🍎 of the time, with 10-20% of the time indulging in things that may not be the most nutritious 🍕 . This is simply a guideline that usually happens naturally for people the more they listen to their bodies and give it what it needs ⁣ ...⁣ In that 10-20% of the time, refined sugar is usually a go-to, found in desserts and most processed/packaged foods. 🎂 🍪 ⁣ ...⁣ Refined sugar may contribute to inflammation and may cause symptoms in some people such as indigestion, acne, fatigue, PURE JOY(usually short lived 😂) in some people. ⁣ ...⁣ For those that want to avoid these negative side effects while enjoying a sweet treat, here’s a recipe I like to make! I will also say that one of my absolutely favorite foods is ice cream 🍦 , and while I’m in heaven during and about an hour after eating it, I usually have some symptoms afterwards(sugar crash, indigestion, acne)😂. So when I want a sweet treat I usually will go for something that makes my body feel better afterwards.⁣ ...⁣ What’s your favorite dessert? How does it make your body feel?⁣ ...⁣ Banana Coconut Dessert ⁣ 5-6” green-tipped frozen banana⁣ 1/4 cup shredded coconut ⁣ 1/4 cup unsweetened coconut milk⁣ 1/4 tsp vanilla extract ⁣ ⁣ 1. Combine all ingredients in blender until smooth. ⁣ 2. Top with shredded coconut, berries, or nuts.

Many of us wish we had better energy levels and mood, improved focus and mental clarity, better digestion or clearer skin. .... There are so many things that can contribute to these symptoms, but FOOD can be one of them!⁣ ...⁣ Many of us also may have sensitivities(immune triggering) and intolerances(non-immune triggering) to certain foods such as dairy, gluten, eggs, shellfish, peanuts, corn(and many more) for several reasons, and one way to figure out what your triggers are is through an Elimination Diet. 🌽🥜🦐🥛🍞⁣ ...⁣ Outside of my academic training in food sensitivities/intolerances, I've just completed Phase I of my own Elimination Diet to really understand the challenges(and benefits!) that come with this kind of protocol, so I can guide you through it more effectively and help you avoid some of the mistakes I made. ⁣ ...⁣ In working together, we can find out what your triggers are, but more importantly WHY they are triggers in the first place, so that you can potentially eat these foods again down the road(likely in smaller portions). I also offer food sensitivity testing interpretation if you want to try a fast track version of this!⁣ ...⁣ Have you ever tried an Elimination Diet? If so, what was your experience?

Do you have trouble eating a healthy breakfast in⁣ the morning? Not sure what to make, or don't have the time? Vegetable Frittatas⁣ are an easy, nutritious way to start your day off right to give you energy to⁣ thrive throughout the morning.⁣ ⁣ 💪 💪 ⁣ ⁣ ⁣ ⁣ This recipe takes about 30 min! You can prepare⁣ this on your day off before the work week to have a healthy breakfast all week⁣ long. ⁣ ⁣ 🔆🔆 ⁣ ⁣ 8 𝘦𝘨𝘨𝘴 (𝘱𝘳𝘦𝘧𝘦𝘳𝘢𝘣𝘭𝘺 𝘧𝘳𝘦𝘦 𝘳𝘢𝘯𝘨𝘦, 𝘰𝘳𝘨𝘢𝘯𝘪𝘤) ⁣ ⁣ 1/2 𝘵𝘴𝘱 𝘴𝘢𝘭𝘵 1/4 𝘵𝘴𝘱 𝘣𝘭𝘢𝘤𝘬 𝘱𝘦𝘱𝘱𝘦𝘳 ⁣ ⁣ 1 𝘵𝘣𝘴𝘱 𝘨𝘩𝘦𝘦 𝘰𝘳 𝘢𝘷𝘰𝘤𝘢𝘥𝘰 𝘰𝘪𝘭 ⁣ ⁣ 1 𝘮𝘦𝘥𝘪𝘶𝘮 𝘳𝘦𝘥 𝘱𝘦𝘱𝘱𝘦𝘳, 𝘥𝘪𝘤𝘦𝘥 ⁣ ⁣ 1 𝘴𝘮𝘢𝘭𝘭 𝘻𝘶𝘤𝘤𝘩𝘪𝘯𝘪, 𝘴𝘭𝘪𝘤𝘦𝘥 ⁣ ⁣ 1/4 𝘤𝘶𝘱 𝘤𝘩𝘰𝘱𝘱𝘦𝘥 𝘳𝘦𝘥 𝘰𝘯𝘪𝘰𝘯 ⁣ ⁣ ⁣ ⁣ 🍳🥚 ⁣ ⁣ 1) 𝘗𝘳𝘦𝘩𝘦𝘢𝘵 𝘰𝘷𝘦𝘯 𝘵𝘰 375 𝘥𝘦𝘨𝘳𝘦𝘦𝘴.⁣ ⁣ 2) 𝘈𝘥𝘥 𝘰𝘪𝘭/𝘨𝘩𝘦𝘦 𝘢𝘯𝘥 𝘰𝘯𝘪𝘰𝘯 𝘵𝘰 𝘰𝘷𝘦𝘯-𝘴𝘢𝘧𝘦 𝘴𝘬𝘪𝘭𝘭𝘦𝘵. 𝘚𝘢𝘶𝘵𝘦𝘦 𝘶𝘯𝘵𝘪𝘭 𝘶𝘯𝘪𝘰𝘯𝘴 𝘢𝘳𝘦 𝘵𝘳𝘢𝘯𝘴𝘭𝘶𝘤𝘦𝘯𝘵. ⁣ ⁣ 3.)𝘈𝘥𝘥 𝘳𝘦𝘮𝘢𝘪𝘯𝘪𝘯𝘨 𝘷𝘦𝘨𝘦𝘵𝘢𝘣𝘭𝘦𝘴-𝘴𝘢𝘶𝘵𝘦𝘦 𝘶𝘯𝘵𝘪𝘭 𝘴𝘭𝘪𝘨𝘩𝘵𝘭𝘺 𝘵𝘦𝘯𝘥𝘦𝘳. 𝘓𝘦𝘵 𝘸𝘢𝘵𝘦𝘳 𝘧𝘳𝘰𝘮 𝘻𝘶𝘤𝘤𝘩𝘪𝘯𝘪 𝘤𝘰𝘰𝘬 𝘰𝘧𝘧 𝘣𝘦𝘧𝘰𝘳𝘦 𝘢𝘥𝘥𝘪𝘯𝘨 𝘦𝘨𝘨𝘴. ⁣ ⁣ 4.) 𝘞𝘩𝘪𝘴𝘬 𝘦𝘨𝘨𝘴 𝘵𝘰𝘨𝘦𝘵𝘩𝘦𝘳 𝘸𝘪𝘵𝘩 𝘴𝘢𝘭𝘵 𝘢𝘯𝘥 𝘱𝘦𝘱𝘱𝘦𝘳 𝘪𝘯 𝘴𝘦𝘱𝘢𝘳𝘢𝘵𝘦 𝘣𝘰𝘸𝘭. ⁣ ⁣ 5.) 𝘈𝘥𝘥 𝘦𝘨𝘨 𝘮𝘪𝘹𝘵𝘶𝘳𝘦 𝘵𝘰 𝘴𝘬𝘪𝘭𝘭𝘦𝘵. ⁣ ⁣ 6.) 𝘉𝘢𝘬𝘦 𝘧𝘳𝘪𝘵𝘵𝘢𝘵𝘢 𝘧𝘰𝘳 20 𝘮𝘪𝘯𝘶𝘵𝘦𝘴. ⁣ ⁣ 7.) 𝘈𝘭𝘭𝘰𝘸 𝘧𝘳𝘪𝘵𝘵𝘢𝘵𝘢 𝘵𝘰 𝘤𝘰𝘰𝘭, 𝘢𝘯𝘥 𝘴𝘭𝘪𝘤𝘦 𝘧𝘰𝘳 𝘴𝘦𝘳𝘷𝘪𝘯𝘨. 𝘈𝘥𝘥 𝘴𝘭𝘪𝘤𝘦𝘥 𝘢𝘷𝘰𝘤𝘢𝘥𝘰 𝘰𝘯 𝘵𝘰𝘱 𝘢𝘯𝘥/𝘰𝘳 𝘢 𝘴𝘪𝘥𝘦 𝘰𝘧 𝘧𝘳𝘶𝘪𝘵 for a filling breakfast. enjoy!

I’m really excited to announce that I’m now accepting clients via my virtual practice! That means I can help you revitalize your health via video chat from the comfort of your own home, office, or abroad. And yes, that means you can be hanging in sweatpants, having just rolled out of bed, drinking your coffee/tea during our appointment! ☕️😊 Integrative & Functional Nutrition is different in that I look at not only your diet, but your lifestyle(including movement, sleep, stress), environmental factors/toxin exposure, gut health, and social factors. I will help you ramp up your body’s ability to prevent health issues, or combat those that you’re currently struggling with to help you feel your best. Go to my website www.christinastapkerdn.com to book a Discovery Call so we can explore how I can help you!

Sage Butter Chicken | Butter Chicken Pepper Rosemary Sage Salt . . . . . . . . . . . . Melt butter, eyeball spices, combine, rub all over chicken throw in oven for 45 min at 425 degrees. 👏🏼

Chicken Cashew Curry | Broccoli Black pepper Cashews Chicken Coconut oil Garlic Kale Mushrooms Onion Red cabbage Red curry paste Swiss chard So I “cheated” with the curry paste. But this meal took me about 30 min to make and now I have 4-5 meals ready to go 👊🏻 Throw a ton of your fave veggies, protein of choice, sauté for 6-7 min, then toss in a can of coconut milk, small jar of curry paste and simmer for ~15 min & BOOM ya got some delicious, nourishing, anti-inflammatory meals!

Summer Gazpacho | Tomato Tomato Juice Tabasco Red Bell Pepper Red Onion Green Bell Pepper Jalapeño Pepper Cucumber Olive Oil Garlic Salt Pepper

Mustard-Glazed Chicken with Roasted Eggplant & Sweet Potatoes | Free Range Chicken Stone Ground Mustard Rubbed Sage Coconut oil Salt Pepper Eggplant Kale Pesto Sweet potatoes Salt Pepper

Salmon Dill Zoodles | 4 small zucchini 2 tbsp red wine vinegar Juice of a lemon 1 tsp Italian seasoning 1/2 tsp salt 1 cup cherry tomatoes 1 lb salmon Pepper to taste Shred zucchini or spiralize. Combine vinegar, lemon juice, seasoning, salt in large bowl. Mix zucchini in with dressing and set aside to marinate. Season salmon with salt/pepper and broil for 10-12 min. Flake off salmon into zucchini & combine 😍 Adapted from @theorganicdietitian , thanks for the recipe! . . . . . . . . #allofthehashtags #wholefoods #goodfood #local #organic #salmon #pnw #sustainablysourced #vegetables #healthy #food #eats #pescaterian #yum #paleo #paleoeats #foodasmedicine #glutenfree #nutrition #nourishment #instafood #vscocam #vscofood #dietitian #dietitianapproved

Ancient Grain Power Bowl | Beef(coconut aminos, tamari, ginger) Carrots Chard Millet Pickled Onions** Quinoa Grain-free option: use cauli-rice instead with a little tamari/coco aminos!

Baked Cod wit Lemon, Thyme & Green Onions| Cod Green onions Lemon juice Pepper Salt Thyme Bake at 350 for 20 min👌

Pumpkin Coconut Pancakes | Baking Soda Cinnamon Coconut Butter Coconut Flour Coconut Milk Eggs Maple Syrup Pumpkin Salt Vanilla Extract

Chicken & Veggie Fajita Wraps | Chicken (can sub tofu/tempeh for veg!) Chili Powder Cumin Garlic Oregano Red Bell Pepper Red Onion Romaine Sea Salt (Sorry for double post ha!)

Avocado Pudding | Almond Milk: 1/2 cup Avocado: 1 ripe Bee Pollen: 1 tsp Raw Honey: 1 tbsp Slivered Almonds: 1 tbsp Option: scoop of cacao powder or top w cacao nibs, granola, dried fruit, etc! Blend avo, milk & honey in blender & top w things. SO. GOOD.😍

Mirin-Miso Cod | Mirin Sake Shiro Miso Adaptation of #nobu 's miso-marinated black cod

Grilled Goji Seitan Salad | Bok choy Carrots Cucumber Seitan Sesame Seeds Scallions Dressing: Coconut water Ginger Goji berries Lemon Juice Sesame Oil Tamari Thanks @lucybadvibes for the delicious recipe from the sickest salad book! ⚔

Gingered Salmon Stir-Fry | Carrots Cashews Garlic Ginger Rice vinegar Salmon Scallions Sesame oil Snow peas Tamari

Butternut Squash & Lentils | Bay leaf Butternut Squash Garlic Garlic powder Green lentils Kale Olive Oil Onions S&P Thyme Vegetable stock

Detox Lunch-Box Salad | Scallions Pumpkin seeds Sunflower seeds Cauliflower Baby broccoli Carrots Dandelion greens Cucumber Fennel Spring mix

Butternut Squash Pasta w/ Superfood Pesto | Pesto: Almonds (toasted) Chard Garlic Kale Olive Oil Spinach Pasta: Butternut Squash Coconut Oil Sea salt (Honestly one of the best pesto pastas I've had...and it's not even pasta) 😍

Blackberry Chia Seed Pudding | Almond Milk Blackberries Chia seeds Drizzle of Honey Vanilla Extract

Loaded (Bun-less) Veggie Burger | Trader Joe's Black Bean & Quinoa Burger (woop!) Guacamole: Avocado Garlic (& garlic pow) Lime Salt & Peppa Tomato Fixin's: Cayenne (pinch) Garlic Kale Mushroom Olive Oil Onion

Almond Berry Pancakes | Almond Meal 1 cup Almond Milk 1 cup Almond Extract 1/4 tsp Baking Powder 2 tsp Cinnamon 1 tsp Flax Meal 1 tbsp + Blueberries, Strawberries & Almond butter (#clean recipe from Dr. Alejandro Junger!)

Veggie Salmon Handroll | Avocado Carrot Cucumber Salmon Seaweed Valentine's dinna with the bebeloves ❤️

Tamari-Sesame Glazed Salmon | #treatyoself #truelove

Quinoa Black Bean Salad | Black Beans Carrots Cilantro Cumin Green onions Lemon Lime Quinoa Tomatoes Thanks #ohsheglows !

Christmas morning juice (with the fambam!) Apple Beet Carrot Ginger Kale Lemon (again) Hope yalls had a great one with friends & family!

Remnants of our: Apple Beet Carrot Kale Lemon Juice!

Mushroom Butternut Squash Tart | Butternut Squash Crème fraîche Crimini Mushrooms Gruyère Nutmeg Olive Oil Salt & Pepper Shallot Sherry Vinegar Thyme

Thanksgiving Prepping! | Scallions Onions Parsley Shallots

Kale- Stuffed Portabella Mushrooms |

Roasted Eggplant | Black Pepper Eggplant Olive Oil Parsley Roasted Garlic Sea Salt

Veggie Tempeh Stir Fry | Kale Kimchi Mushroom Onion Red cabbage 3-grain Tempeh

Plate of (#Vegan) Goodness | Toasted Spinach Bolani w/ Sweet Jalapeño Spread Avo, Tomato, Arugula Salad Quinoa pasta w/ Cilantro Pesto & Kale

Cherry & Dark Chocolate Frozen Yogurt | Agave 60% Cacao Nibs Frozen Cherries Greek (or Soy) Yogurt Vanilla

Jungle AmazeBowl | Top: Apple Banana Bee Pollen Granola Strawberry Purée: Almond Butter Coconut Milk Kale Mango Spinach

Juicin' Goodness | Beet Carrot Lime Orange

Edamame Quinoa Salad | Cilantro Cherry Tomatoes Edamame Lime Roasted Corn Quinoa Tofu

Detox Smoothie | Almond butter Avocado Frozen Cherries Frozen Blueberries Walnuts Almonds Pumpkin seeds Flax seeds Chia seeds + Almond milk & Water