Grow Nutrition

Grow Nutrition As a board-certified nutrition therapist, I use the power of real food to provide clients custom nutrition therapy services.

This means help with general nutrition as well as targeted support for specific health conditions and diagnoses.

As a nutritionist I care about healthy soil and farming practices for the benefits of human health. As a human, I unders...
03/24/2023

As a nutritionist I care about healthy soil and farming practices for the benefits of human health. As a human, I understand regenerative agriculture is critical for the planet’s health. Below is copy shared from Regenerate America’s campaign for congressional action.

“Healthy soil is the foundation of a strong nation. It provides us with food, fibers, and fuel, and ensures the resiliency and longevity of our society.

However, decades of industrial agriculture practices have destroyed our soils, accelerating climate change and decimating the health of our communities, local economies, and family farms.
Americans are facing the impacts: increased food costs, water scarcity, declining health, and costly damages due to droughts, floods, and more.

It is time to hold Congress accountable for solutions.

Regenerative agriculture is a key solution for our climate, health, and water crises, and the 2023 Farm Bill is the opportunity. Farmers and ranchers can regenerate our lands, but they need YOUR help to do it.

Soil is our common ground and our common good, so visit regenerateamerica.com to sign the and demand that Congress support regenerative agriculture in the farm bill!”







Denver friends, If you have not tried Pão de queijo, this is your chance! 😋Check out  Brazilian bakery in Mayfair. A gem...
11/13/2022

Denver friends, If you have not tried Pão de queijo, this is your chance! 😋

Check out Brazilian bakery in Mayfair. A gem for my hood and Denver.

And a great place to meet a friend for coffee. P.S. these little gems are gluten free and have all that glutenish chewiness. 😃 🙌





Tired of your breakfast routine? Try this delicious stir fry! I cooked up some  breakfast sausage, then added chopped ka...
08/29/2022

Tired of your breakfast routine?

Try this delicious stir fry!

I cooked up some breakfast sausage, then added chopped kale, carrots, broccoli and leftover sweet potato to the pan. Finished off with some scallions, basil and a day of coconut aminos. 😋

Short on time? This took me 12 minutes, maybe too long for your workday. But you could easily whip up enough on a Sunday for three breakfasts. Store the leftovers in an airtight container and you’re ready to go.





Scored big this morning at Denver’s   with arugula from , greens, beets l, peppers and an unusual squash from Domenico F...
08/06/2022

Scored big this morning at Denver’s with arugula from , greens, beets l, peppers and an unusual squash from Domenico Farms, greengage plums from , tomatoes from peaches from and ghee from .

Thanks Colorado farmers for delivering to us city folk!

Not sure how to integrate farmers market finds into your routine?

Visit a market, then just have fun. Buy fruits and veggies you can eat the next 4 to 5 days. Then plan your menu with the produce as well as meats, poultry and other fresh foods you found. Then hit the grocery for whatever else you need.

Remember, seasonal and fresh = better nutrition! And you’ll often save money. 🤩






06/30/2022

CR found salmonella in nearly third of ground chicken tested

Shrimp and salmon risotto with tender stem broccoli (broccolini). 😋 Many Irish 🇮🇪 restaurants like Sophie’s at  denote t...
04/06/2022

Shrimp and salmon risotto with tender stem broccoli (broccolini). 😋

Many Irish 🇮🇪 restaurants like Sophie’s at denote top food allergens on their menus. I’m sure this is laborious for chefs! But it’s much appreciated by diners. As a nutritionist, I see how many people wrestle with food allergies and sensitivities. Yet still our culture tends to dismiss their needs.

Would love to see more of this in the USA 🇺🇸

What a treat visiting the English Market! Treasures abound. We stopped for some beety boys kombucha, fresh fruit, olives...
04/05/2022

What a treat visiting the English Market! Treasures abound. We stopped for some beety boys kombucha, fresh fruit, olives and came home with some local jams and honey. 😋

How to eat GF when there is no GF item in the menu? Appeal to the kindness and creativity of the kitchen. This protein-p...
04/05/2022

How to eat GF when there is no GF item in the menu? Appeal to the kindness and creativity of the kitchen. This protein-packed lunch hit the spot.

Cliffs of Moher and one of our favorite Irish roads.
04/01/2022

Cliffs of Moher and one of our favorite Irish roads.

Galway p.2. There are several Galway spots claiming status as birthplace of the Claddagh ring. This one has a museum ins...
03/30/2022

Galway p.2.
There are several Galway spots claiming status as birthplace of the Claddagh ring. This one has a museum inside to prove it. ☘️

Hayes is on the hunt for the perfect Irish sweater … to be continued.

Galway is a university town and we visited on the weekend. That plus a big rugby match and glorious weather made for bustling streets.

press makes a perfect cortado! Loved their artwork as as well.


Many Irish restaurants like  source local ingredients including what you see here. The roasted carrots are topped with a...
03/30/2022

Many Irish restaurants like source local ingredients including what you see here.

The roasted carrots are topped with an unusual pesto that was bright and scrumptious. I wish I’d asked what was different. Maybe a bit of fennel? 🇮🇪





Delicious 😋  eats, great hubs and perfect company.
03/13/2022

Delicious 😋 eats, great hubs and perfect company.

My tastiest soup all season, in 15 minutes😋•I started with carrots, parsnips, mushrooms and zucchini. Then I steamed sau...
03/13/2022

My tastiest soup all season, in 15 minutes😋

I started with carrots, parsnips, mushrooms and zucchini. Then I steamed sautéed the veggies (olive oil medium-low heat, which protects the nutrients), in batches. Then I added them to reheated broth I’d frozen a few months back. (OK, bone broth prep takes a LOT longer, but it’s simple and well worth the payoff weeks and months later!)

I scrambled an egg last minute for some extra nutrition. 💪

For broth recipe, start with to get a versatile tasty stock for sipping or My tastiest soup all season, in 15 minutes …

* I started with carrots, parsnips, mushrooms and zucchini. Then I steamed sautéed the veggies in batches before adding them to reheated broth I’d frozen a few months back. (OK so, bone broth prep takes a LOT longer, but it’s simple and well worth the payoff weeks and months later!)

I scrambled an egg last minute for some extra nutrition. Yum!

New to making bone broth? Start with to get a versatile and tasty broth for sipping or soups. I also love the broth cookbook for variations from the basics. I also love the broth cookbook for some delicious variations.







Delicious tomato bisque soup! Thanks
03/05/2022

Delicious tomato bisque soup! Thanks

Steamboat I needed you!
03/05/2022

Steamboat I needed you!

How do you fit in all those veggies? 🌶🥦🥕That’s what some of my clients ask when I suggest 10 servings a day.  It starts ...
02/28/2022

How do you fit in all those veggies?
🌶🥦🥕

That’s what some of my clients ask when I suggest 10 servings a day.

It starts with thinking beyond salads (as much as I love me a big salad!)

Raw veggies take more chewing, more time to swallow and are difficult for some people to digest.

So think about soups, stir fries, stews, steaming, sautéing, roasting, and throwing veggies into a smoothie.

This (cereal size) bowl of yum is a steam/sauté of kale, carrots, garlic, sweet potatoes, olive oil. Added some leftover ground beef and topped with seeds and sriracha. Altogether about 5 servings of veggies! 😃

How do you boost your veggie intake?








Ready for an easy tasty protein-rich breakfast? 🐖 🌿 🍅 •I cooked up a little breakfast sausage, added leftover spaghetti ...
01/15/2022

Ready for an easy tasty protein-rich breakfast?
🐖 🌿 🍅

I cooked up a little breakfast sausage, added leftover spaghetti squash to the pan, then once warm, I turned off the heat and folded in arugula, olive oil and topped it off tomatoes and some garlic 🧄 powder salt and pepper.

Does sausage give you pause? If so there’s good reason. Much of it is unhealthy. But we can get stuck oversimplifying nutrition.

Nutrition tells a nuanced story. This pork sausage came from pigs raised at pasture with a healthy diet. No hormones, antibiotics, steroids or additives. The ingredients panel says it all…

What else you get from a 3 oz. serving of pork:
~ 22 G protein
~ 18 g fat (monounsaturated and saturated)
~ Vitamins B1, B2, B3, B6 and B12
~ Zinc
~ Selenium
~ Iron
~ Potassium
+ small amounts of many other nutrients

There is a catch: you will pay more for high quality meats. But you don’t need to pay grocery prices. I help my clients learn how to source meat and vegetables directly from farmers, which saves $$. And it tastes so good!

Don’t like pork or skip it for religious reasons? Try chicken or turkey sausage or ground beef.






This whole30 salmon recipe by  hit the spot on a not-so-chilly January night. The flavors are bright ya know you’re doin...
01/11/2022

This whole30 salmon recipe by hit the spot on a not-so-chilly January night.

The flavors are bright ya know you’re doing right by your nutrition with salmon🍣, avocado 🥑 , tomato 🍅 and lots of garlic 🧄 on board.

Served with cauliflower rice.








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Denver, CO

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