Sharing this picture of me simply because I like it (and because my handsome husband @ed.win.pe.rez took it candidly one night and I found it days later 😍). • Ladies, why do we hate pictures of ourselves? Why are we so quick to say “delete that” or “don’t post that” when someone snaps a picture? Why do we nitpick every inch of our bodies? Why are we afraid to go out in public without makeup or our hair perfectly done? • I’m guilty of all of this, but I’m getting so 👏🏼 damn 👏🏼 tired 👏🏼 of it. Life’s too short. These bodies we live in are powerful and strong. They’re beautiful and amazing and so unique. We get one. Why hate it or spend our whole lives trying to hide it or change it?! • I want you to comment with 1 thing you love about yourself and tag a friend. Hell, give her a compliment too! ❤️
✨INTENTIONAL NUTRITION ✨: Choosing foods that allow you to feel your best without fear or obsession. • Why intentional nutrition? There are hundreds, maybe thousands, of nutrition approaches. Some have merit, and some are just ridiculous or downright dangerous. How do you know what’s best for you?! It's overwhelming, even frustrating at times. • Going through functional nutrition training, years and years of experimentation with our own diets, and clinical experience working with women, @amandamontalvord and I realized that our approach to nutrition was different. We liked facets of multiple approaches but didn't align with all of them. And so, intentional nutrition was born. • We love and live this approach for so many reasons, but particularly because it is open to interpretation based on your individual needs and goals, and your unique body. Unlike diets, intentional nutrition is not about restriction or punishment. Instead, it's all about: • Fueling your body in order to thrive. • Building a foundation of whole foods found in nature. • Supporting your physical health, but also your mental wellbeing. • Empowerment and learning to trust your body. • Honoring your bioindividuality (your uniqueness). • Factoring in the emotional and social influences of food. • Allowing for more freedom and less stress when it comes for food (which equals more JOY!). • Recognizing the value in therapeutic protocols when necessary. • Creating a lifestyle that is sustainable and enjoyable. • Prioritizing CHOICE. • We simply want to free as many women as possible from food restriction and obsession, and get them excited about fueling their bodies and taking care of themselves mind, body, and soul. We want women to know that they know their bodies best, and have choice when it comes to food, but also learn about those interactions so they can make the best decisions for themselves. • What do you think? Comment and let me know what aspect of intentional nutrition excites you most. • Registration for the 4 week Intentional Nutrition online program is OPEN! Visit the link in my profile to sign up for more information.
Today is my birthday 🥰🎉🎈and to celebrate, I’m offering a very special promotion: 15% off ALL of my 1:1 nutritional therapy services. • For those who may not know, I have a private nutritional therapy practice where specialize in women’s health & wellness. I focus on issues like hormonal imbalances, period problems, fatigue, thyroid disorders, fertility, weight loss & body image, chronic stress/adrenal dysfunction, digestive issues, and more. I practice an integrative, bioindividual, functional approach that addresses underlying foundations of health and strengthens imbalances in the body through food, nutritional & herbal supplements, lifestyle, and mindset. And I work with clients in office but also all around the country via video conferencing. • I love sharing information and encouragement here, but 1:1 work is so special and where real magic happens. We can go so much more in depth and uncover amazing opportunities for healing through targeted evaluation and personalized protocols. • Here’s how it works: Simply visit the link in my bio and click “work 1:1 with me” (or head to meetme.so/rootandbranchnutrition). Book your Jumpstart Consultation, or if you’d rather chat first to see how I can help, book a Complimentary Discovery Call. Then I’ll email you with next steps! • Your session can be scheduled at any time in the next 3 months, but the actual booking needs to be completed and paid by 2/15. • This promotion is for new clients only, in person or distance, and includes all services: whether that’s just a single initial consultation, or a package of multiple sessions so we can work together longer. • Message me or email kim@rootandbranchnutrition with any questions ❤️.
The number that appears when you step on a scale does not define you. • It doesn't determine how healthy you are. Health is multifaceted and includes the physical functioning of your body, how you feel on a daily basis, your mental/emotional wellbeing, and more. It isn't determined by body shape or size. • It doesn't determine how beautiful you are. There are hundreds of definitions of beauty, but I love this one: the quality or aggregate of qualities in a person or thing that gives pleasure to the senses or pleasurably exalts the mind or spirit. Beauty is open to so many interpretations. You are your own unique beautiful, no matter what. Weighing less or being smaller does not equate to more beauty. • It doesn’t determine how worthy you are. You are worthy simply because you are here. End of story. • Why do we place so much importance on our body's relationship to gravity? • Know that: • Wanting to change your body is okay. Being content with your body is also okay. • Working to improve your health can help you become the best version of you, but it doesn't need to mean the smallest version of you. • Loving your body doesn't equate to being obsessed with how you look at every moment, but is more about honoring your body, being grateful for it, and knowing you are in control. • I’ve weighed over 200 pounds, under 135 pounds, and everywhere in between. The happiest I’ve felt with my body was not related to the scale but how I’ve felt. Being healthy, feeling beautiful, and valuing my self worth has been more closely related to how I prioritize my wellbeing, nourish myself, treat others, and stop caring what everyone thinks. I'm still working on it, but so much freedom has come with no longer allowing the scale to play a role in how I feel about myself. • We need to stop valuing ourselves based on a number. We need to stop equating happiness to a goal weight or size. Let's take back the time and energy we spend obsessing over our bodies and our food and use it more productively. • I doubt anyone reaches the end of their life and thinks, Gee, I wish I'd weighed less. • I know this stuff is complex. It's not easy to drop these beliefs. (Cont. in comments..)
On “getting your body back”... • I hear women say things like this all the time. They want to “get their body back, or reach their wedding day weight, or fit into their pre-pregnancy jeans. Their goals are based on how they once looked, a number they once weighed, something their bodies once did. • Why we set goals based on past versions of ourselves, I don't know. Maybe it’s because we need context to make it feel more attainable. Maybe it’s because we feel we've failed because we've changed. Maybe it's because there’s a false idea of past happiness we’re chasing. We're so conditioned to be unhappy with our bodies, no matter what, and to ignore the fact that life is not stagnant, and neither are we. • Sometimes I get flashbacks of how much stronger and fitter I once was, and I find myself wanting to get there again. But then I remember that I’m still in that body. My priorities are just different. My goals are different. The opportunities I have to spend my time are different. Trying to get back to what I once did in the gym, or looked like, or weighed, is impossible because I have evolved and grown since then and circumstances have changed. • Are these excuses? Not one bit. Should I be unhappy? I don't think so. Does this mean I'm any less healthy? Nope. Has my body failed me? Definitely not. • I still love moving my body. I still love challenging myself. I still prioritize my health. But so much has shifted, giving me new perspectives. Focusing on what my body can DO is definitely more empowering than focusing on what it looks like, but what I've found to be even more impactful is focusing on how I feel- not just right now, but also defining how I want to feel so I can work toward that. • Sure, I want to feel strong and fit. But how I define that and embody it is going to ebb and flow just like everything else. Right now, I’m enjoying how good it feels to be more consistent with movement. How much less stressed I feel chasing numbers. How nice it is to not overthink things in the gym and compare my weights and my times with anyone else, even myself. • Your body didn’t go anywhere. Stop looking back, you're not going that way.
✨INSTAGRAM TAKEOVER DAY ✨ @amandamontalvord and I are so honored to be joining forces with @food.period to educate on period health! We're taking over @food.period’s stories today with tons of tips on having an awesome period. We are passionate about getting this information to as many women as we can because we know how powerful it is. • We're diving into the top period symptoms and how you can prevent and reduce them, plus tips for honoring this special time of your cycle. We feel it's crucial to have awareness and information when it comes to your period- especially if you're dealing with symptoms every month that interfere with your life. • Getting down to root causes of your period symptoms is the first step toward making change. We discuss some of the root causes briefly, but also have written a more in depth guest blog at foodperiod.com highlighting one of the top hormonal imbalances that can lead to these tricky symptoms- estrogen dominance. • Head over and view the stories (and screenshot and save our tips!) and click the link in my bio to read the blog all about estrogen dominance- what is it, why it happens, what the symptoms are, and how you can address it. And of course, make sure you follow Britt & Jenn at @food.period to learn more about all the amazing things they are doing to help you have a better period naturally! • Tag a woman here who can benefit from this information ❤️.
Ladies, I think we can all agree that having more enjoyable, less symptomatic periods sounds wonderful 🙋🏻♀️🙋🏼♀️🙋🏽♀️🙋🏾♀️🙋🏿♀️. It seems like a fantasy to many women, but it’s completely possible and actually, natural. • Instead of being taught to embrace our periods and use this special time to our advantage, we’ve been taught to dread and despise them. Instead of learning how to discover root causes, we’re not empowered with natural ways to address our symptoms. Instead, conventional medicine has taught us to be victims to our periods- they’re just something that happen to us monthly and we have to deal (or we can take this magical pill and make everything go away 🙄). Instead of empowering the 50% of the population who get periods, society punishes us with pressure to just push through and be superwomen during a time we actually need more rest. • @amandamontalvord and I want to teach you otherwise. We will be taking over @food.period IG stories TOMORROW giving you our best tips for feeling great during your period. We’re addressing the top symptoms women get during our periods and why, plus what you can do about it. • Follow @food.period and check out their stories tomorrow for tons of information, actionable tips you can easily implement for better periods, and best of all- open dialogue about period health 👏🏼. • Comment with any questions you have ❤️.
One of my January intentions is to get back to sitting down and eating a full, balanced breakfast. • Many days, work is crazy, and I fell out of this ritual. So I'm intentionally choosing to better nourish my body so that I have enough energy to tackle my to-do list and not feel exhausted or starving by the end of the day. • Some common breakfasts I see women eating include a granola bar, a bowl of nourishing 150 calorie cereal, a banana, a yogurt, a smoothie (and often, eating these things while driving or waiting to eat at work 2-3 hours after they woke up!). My clients say breakfast is the meal they have the toughest time with. • I'm not here to judge. We're pressed for time in the morning. We've been duped by dieting messages that tell us fewer calories is better. Many of us grew up eating bagels, English muffins, French toast sticks, and cereal for breakfast. • But I am here to help, so listen: None of these foods are serving you, especially as your first meal of the day. • An inadequate, imbalanced, or nonexistent breakfast sets you up for a blood sugar (i.e. fatigue, crankiness, cravings, hunger) roller-coaster. Without a proper breakfast, eating enough can actually be a challenge, which affects your hormones, thyroid, weight and more. • I don't promote calorie counting, but for perspective: If the average adult woman needs ~2,000 calories a day to thrive (and mind you, this is an estimation), with 3 similar size meals a day plus 1-2 snacks... breakfast should be around 450-550 calories! • The bones of a nourishing breakfast: protein (I prefer animal sources since these are complete proteins), nourishing fat (at least 1, if not 2 servings), and complex carbs. (I prefer veggies since these have a very moderate effect on blood sugar and have fiber and tons of nutrients. If you prefer/do better with some starch, root veggies, fruits, and/or whole grains depending on your tolerance are helpful sources). • I challenge you this week to prioritize eating a breakfast that helps fuel your day. Try ditching the refined grains, sugar, low-fat/low-calorie, and liquid breakfasts and just eat real food, and don't be afraid to have more of it!
January intentions & the new moon in Capricorn 🌚♑️✨. • This month's new moon is super-charged with intention-setting energy. Not only does it align with the start of a new year and new month, but also a partial solar eclipse (meaning the new moon is that much stronger). It's also in Capricorn, which happens to be my sign. The universe is pulling all of the stops to nudge us to clean up. To get rid of what's not serving us to make room for what will. To set the tone for the next cycle of our lives. • Especially being a Capricorn (and maybe the poster-child of this zodiac, I swear), this new moon is giving me all the feels- the intense, urgent, emotional rollercoaster type of feels. Capricorn is an earth sign that's practical, dedicated, disciplined, and focused. Planning, structure, career, and ambition are major themes this month, and boy am I feeling it. • I took some time this morning to write down intentions for the month (as well as goals and reflections for 2019). For me, my overall theme is balancing my (very Cap) nature of perfectionism, cautiousness, over-ambitiousness, and borderline-obsessive planning, with the downtime and self-care that I desperately need, and the surrendering and overcoming my fears that I need to learn how to do. • I love this ritual of intention-setting. I find that the more intentional I am in my life, the more aligned and connected I feel, and the better I can honor myself and my goals. • What are your intentions for this month? Comment and tell me! 😊
I've never chosen a Word of the Year before. It's intrigued me, but for whatever reason this year, it really resonated. I didn't force a word, and allowed myself to just think on it over the past few days and then last night, it came to me: Gratitude. • Why gratitude? For one, the benefits of being grateful are so powerful and even scientifically proven- it increases joy, enhances empathy, deepens relationships, and strengthens emotional resilience. It even helps us improve our physical health. • But I chose gratitude especially because I'm working to shift my mindset to one of abundance over lack. The deep beliefs we hold in our subconscious drive our thoughts, choices, and habits. And if we feel we never have enough, we never will be satisfied. And I don't want to live life that way! • A lack mindset believes there isn't enough. It's rigid, and blocks the energy of receiving by only focusing on what you don't have. It spurs more envy and bitterness because you compare to others. • An abundance mindset believes there is more than enough to go around, and that whatever you desire is available. It's energizing and based in trust, not fear. It's rooted in gratitude- for what you have, but also that which you don't have yet. • Simply put, gratitude helps us shift our energy to bring more of what we want into our lives. By acknowledging the good, we attract more. • Plus, gratitude is always accessible. So even on days I'm exhausted, overwhelmed, frustrated, or angry at everything, I can still be grateful. • I want to be more mindful, find joy in even the mundane, and stop chasing what's next. I want to attract more of what I want in life because I know I can, I'm worthy, and it's out there for me, not because I feel that I'm not enough. • Some ways I'm planning to embody gratitude in 2019: • *Returning to my daily gratitude practice. • *Being open to receiving. • *Letting people in my life know I'm thankful for them and why. • *Being okay with enough instead of chasing perfection. • If any of this resonates with you, I encourage you to join me. Feel free to post 3 things you're grateful for daily- tag me and use #rbnyearofgratitude
The new year has arrived, and so has the inevitable discussion of setting resolutions. And the pressure. Even the rebellion. I have some thoughts and some tips if you're overwhelmed, discouraged, or simply want to take advantage of this time to make change in your life without making resolutions. • I'm not a big fan of making New Year's resolutions. Messaging is designed to make us feel inadequate and even lazy. Plus, making grandiose resolutions and not sticking to them is a timeless tale, so we're discouraged off the bat. But mostly, to resolve means find a solution to a problem. New Year's resolutions evolved from a place of negativity. And I don't love that. • However, I do believe that the new year is a beautiful opportunity to reflect and set intentions. I love the magic and excitement that the new year brings- it's fun and inspiring. Let’s use that strong positive energy to our advantage to create change in the new year. • Some tips... • *Make time for reflection. If you haven't already, look back on 2018 and get clear on what you want to achieve and how you want to feel in 2019. What do you need to do (or stop doing) to get there? • *Choose intentions and goals that ring true with YOU. Not just what everyone else is doing. Not just the arbitrary cookie-cutter resolutions. You need to be excited about your goals. Emotion drives you. • *Be open to learning and adjusting. I love setting intentions at the new year, but also at the start of each month. It's a great way to check in, see what's working and what isn't, and keep momentum going. • *Know that you can create anything you desire, if you put in the work. You are in charge of your reality- your health, happiness, relationships, and more. • *Keep things simple. Taking action is crucial, but you'll overwhelm yourself if you try to change too much at once. It won't be sustainable. Prioritize 2-3 things to start and be consistent with them. • *If you find it helpful, think of one word of theme that you want to keep for 2019. This can be built upon with each month's intentions to create powerful shifts in your life. • Overall, do what’s best for you and you can’t go wrong.
I read something yesterday that stuck out to me: “If you’re serious about creating a new reality, you must do different things and think different thoughts.” • For me, this is going to mean continuing to set healthy boundaries, trusting myself, honoring my body, and letting my passion lead without allowing fear to get in the way. And shifting my thoughts and my actions every day to allow that to happen. • Magic awaits you in 2019 ✨. What are you leaving in 2018? What are you going to do differently?
Food is fuel, but... • On Friday, my husband, brother, one of my oldest friends and I went to @hearthrestaurant and I’m still not over the meal we had. (If you missed my stories, it was about 5 courses and we wayyy over-ordered for only 4 of us but #yolo and we wanted to try everything 😂). • A few favorite things: the back of the menu was fully decorated in the restaurant’s food philosophy, part of which states “serve food that makes you feel good.” They’re also dedicated to sourcing and quality👌🏼. • I thought to myself: this must be what heaven is- sharing insanely delicious food and drinks, prepared with care by people passionate about it, with people you love. Bonding, reminiscing, and laughing over a cozy, slow meal. • Damnit I’ve said it before and I’ll say it again: food is fuel, nourishment, even medicine. But it’s also love, pleasure, experience, and celebration🍴. We can’t ignore that, and I don’t think we should. • • • And if you ever are in New York and have the opportunity to visit Hearth, don’t think- just go. And order everything.
2018 is coming to a close and now is the time where we reflect on the last year, and plan for the one ahead. Many of us create goals and resolutions, or better yet, set intentions for what we want to achieve and how we want to feel in the new year. • But sometimes, we struggle to bring what we desire into fruition. We meet tangible obstacles, and especially face mental and emotional roadblocks to getting where we want to be. What gives?! • Cue manifestation and magic ✨. Yes, I said magic. But before you go off and grab your cauldron or your wand, hear me out: Magic is accessible to everyone, and it’s simple to create with the right mindset and tools. • Mallory Leone joined @amandamontalvord and I for an amazing interview all about manifesting for the new year 🙌🏼. Mallory is a holistic nutritionist, modern day witch, energy worker, and creator of @manifest_box and she has so much experience and wisdom that she’s so willingly shared to help us all create the lives we want to lead. • With an open mind, a clear process, and some good old fashioned hard work, you can truly create whatever your heart desires (and hint: figuring out what you TRULY want is part of the process). • We’re hosting a live party in Balanced Babes on New Years Day at 1pm EST 🎉where we’ll be showing the in-depth interview and answering your questions live. There are also step-by-step instructions, free manifestation resources, and an exclusive discount code on her amazing spell boxes for those who attend. You don’t want to miss this one! Head to the link in my profile to RSVP! See you there 😊.
My holiday time off was glorious- full of slow mornings, classic Christmas movies, delicious food, and lots of family time... but also some late nights, a bit more sugar than my body appreciates, and quite a few drinks. After taking a week off, I thought I’d feel replenished. Instead, not so much. • My knee-jerk reaction is to rush back into work and my normal routine, but I’m just not really feeling it right now. I’m honoring the season and am working to be comfortable with enough instead of overdoing it and chasing perfection (my Capricorn self is struggling). • I’ve sure learned a lot about myself this past year, and one thing I’ve really realized is that the world doesn’t end if I take a break. In fact, I’m so much more productive and just plain happy and healthy when I’m rested, physically and mentally nourished, and trust my intuition and act accordingly with intention. • I promise you all that there’s lots of exciting happenings planned for 2019 but until then, I’ll be over here milking this feeling and not letting myself feel guilty about it. • What about you? Are you ready to get back to your daily routine or are you still in holiday hibernation mode?