Integrative Nutrition

5 Foods That Are Surprisingly High In Fiber

When it comes to fiber, there are more ways to eat them than just chomping on some prunes. (Which also totally might not be your thing to begin with.) Read More

Integrative Nutrition

5 Health Conditions That Affect Women More Than Men

We all know that women’s bodies are different from men, but to what extent do we truly understand how women can take unique preventative measures to live a long and healthy life? Read More

Integrative Nutrition

The Role of Health Coaches

Have you ever thought about why rates of cancer, heart disease, and other illnesses continue to rise, despite increasing healthcare costs? We tend to normalize illness based on how widespread it is in the United States, but illness is not the normal state of our bodies. Read More

Integrative Nutrition

Take the Breakfast Experiment

In the world of modern nutrition, almost everyone is on one diet or another, and people dwell on fats, proteins, and lists of “good” and “bad” foods. Low fat, low carb, Paleo, vegan, Atkins…. Read More

Integrative Nutrition

Yes, There’s Plastic in Your Seafood

Researchers have been warning about the dangers of ocean pollution – especially the accumulation of plastic – for decades. However, it is only recently that comprehensive studies have begun to emerge showing just how contaminated life in the ocean has become. Read More

Integrative Nutrition

Forest Bathing: What It Is and Why It's Healthy

Wellness trends come and go, but we can always look to nature for timeless wisdom that’ll never go out of style. If you’ve taken a walk in the woods lately, you probably know what we mean. Read More

Integrative Nutrition

4 Simple Ways to Create a Healthier Home Environment

Did you know that health is about way more than what is on your plate? That’s right, your relationships, career, level of fitness, and hobbies all contribute to your well-being – it’s what Health Coaches call primary food. Your home environment is no exception! Read More

Integrative Nutrition

Black Garlic: A New Superfood?

At first glimpse, you might not be so enthralled to put black garlic on your dinner plate. But looks can be deceiving. Does it resemble little jelly-like pebbles of coal? Sure. But its sweet, non-acrid taste and nutritional benefits might make you a believer... Read More

Cassie Zeider

Parenting Through the Tough Times

Your first child is all new and fun and exhausting because besides keeping them alive, teaching them to learn and grow, and wanting to be perfect for them we still are learning and growing ourselves. 

The newborn stage was exhausting because you never sleep, they eat every couple hours. 

The baby stage was exhausting because you're trying to get them to eat, to teach them basic life skills such as feed themselves, learn to talk, learn to crawl and walk. 

The toddler stage is exhausting because they learn to do these things and they also learn to tell you no, ask why, and that they don't have to listen when you tell them to do something. 

The solution for every stage. 

Self care. Self love. Self appreciation. 

Followed up closely with daily gratitude and devotions. 

The self care is the hardest part. 

We're exhausted mentally and emotionally. We don't like ourselves when we yell at our kids but it's the only way they'll listen 90% of the time. 

Parenting isn't always about the kids, we're learning and growing along with them. They're pushing us to become better people because if we don't we fail them. 

Think about how many times your kid has taught you to be more patient, or that spending time with them is 100x better than any toy that can be bought. 

The lessons aren't lost and they'll keep coming. 

The key is that self care, self love, and self appreciation. 

You see we can't be the best we can be without taking care of ourselves first. 

It can mean so many different things to each of us. 

There are some core principles: 
1. Daily Movement (exercise) 
2. Proper Nutrition 80/20
3. Daily Gratitude
4. Scheduled Time (for you to do what restores you)
5. Boundaries

What does self care mean to you? 




Integrative Nutrition

5 Examples of Everyday Mindfulness (That Aren’t Meditation)

Mindfulness has entered our everyday conversations in a powerful way. But what does it really mean? Jon Kabbat-Zinn, the creator of Mindfulness-Based Stress Reduction (MBSR), defines it as such... Read More