Nourished Rebel

nour·ished reb·el:

ˈnəriSHed/ ˈrebəl/

One who rises in opposition against the nutritional status quo… Health & Wellness Website

Operating as usual

nutritionaltherapy.com 02/28/2020

Your FREE healthy fat guide!

nutritionaltherapy.com The Ultimate Guide on How to Make Friends with Fats

12/12/2019

The Restart Program

Real food in just 100 words. What real foods do you incorporate into your life?

chriskresser.com 12/06/2019

What Is an Ancestral Diet and How Does It Help You? | Chris Kresser

An Ancestral Diet Restored my health and ultimately led me to become a Functional Nutritional Therapy Practitioner.

“Grains and legumes contain high levels of antinutrients that bind to nutrients and prevent their absorption in the gastrointestinal tract. (14)

Cultures who did eat these foods first soaked, sprouted, fermented, and/or leavened them to break down the natural nutrient inhibitors.”

chriskresser.com What did our Paleolithic ancestors eat? While there was no “one” ancestral diet, they all shared common features. Find out more.

06/09/2019

Simple and tasty way to make any fish! The mayonnaise locks in moisture, blends flavor and tastes delicious!

✅Preheat oven to 400 degrees
✅Coat fish with a thin layer of mayonnaise (Sir Kensington brand uses sunflower oil instead of canola oil)
✅Bake 10 minutes for every 2 inch thickness of fish.

*use parchment paper for easy cleanup.
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#realfood #therestartprogram #whole30 #healingwithfood #ketorecipes #easyrecipes #nutritionaltherapy #fishrecipes #paleorecipes #nourishingfood #simplemeals #nourishedrebel

experiencelife.com 05/31/2019

Healthy Workday Snacks

https://experiencelife.com/article/healthy-workday-snacks/

experiencelife.com Step away from the vending machine! These nourishing, whole-food snacks can keep you energized throughout the workday.

05/30/2019

Weston A. Price Foundation

Discover how Procter & Gamble convinced people to replace butter and lard with cheap, factory-made oils loaded with trans fat.

Sally Fallon Morell explains why we need animal fats in this podcast: http://bit.ly/animalfatspodcast

05/10/2019

The Restart Program

Hope you have a fun and fabulous weekend!

minimalistbaker.com 05/03/2019

Noodle-Free Pad Thai | Minimalist Baker Recipes

Following up from a live video earlier with Stefanie Stavola where I mentioned this noodle free pad thai recipe, and how I incorporate greens into as many meals as possible-especially if your body has difficulty processing synthetic folic acid. This is a complete meal packed with flavor and incredibly nutritious since it replaces rice noodles with vegetables. I purchase the coconut aminos and chili paste from vitacost.com, however I have seen it in several grocery stores. I use half the amount of maple syrup, and instead of collard greens I use either kale or swiss chard (I don't use the stems, only the green leaves) since they are easier to chew and digest. I always make a double batch and send the leftovers in lunches. Thank you Christine Dix for sharing the recipe 😘

https://minimalistbaker.com/noodle-free-pad-thai-30-minutes/

minimalistbaker.com Amazing noodle-free Pad Thai with rainbow vegetables and a spicy-sweet almond butter sauce. Just 30 minutes required and SO versatile!

02/01/2019

When I first made this dressing my family loved it, but I recently made it with a drop of lime essential oil and everyone went nuts over it! 🙌🏻👏🏻 I’ve been experimenting wit oils more in cooking and I was surprised how one drop of oil could enhance the flavor so well. This dressing can also be used in a quinoa salad-it’s so versatile. The salad can be made any way, and I’ll list some ideas below. But first, the dressing recipe!
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3 Tbl extra virgin olive oil
2 Tbl fresh lemon juice
1 Tbl maple syrup
1 drop lime essential oil (optional)
1/4 tsp salt
1/8 tsp ground pepper
1 tsp dijon mustard (optional) (NOT the yellow mustard!)
*if you use essential oil, be sure it is from a clean sourced company. My favorite is Doterra. Oh, and never buy oils from amazon!
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Now, for the salad. You can keep it simple with just some greens, cucumbers, berries, crumbled goat cheese and the dressing. Here are some more ideas: blueberries, hemp seeds, roasted beets, shredded carrots, jimica, mint leaves, pumpkin seeds, sunflower seeds, red onions, dried cherries, beans, walnuts, pecans, slivered almonds, leftover roasted veggies (green beans, cauliflower, broccoli, etc), chic peas, avocado, roasted cubes sweet potato. Tomatoes
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#saladdressing #justeatrealfood #nutritionaltherapy #glutenfreerecipes #glutenfree #plantbased #plantbased #superfoodsalad #saladrecipe #superfood #doterraessentialoils #limeessentialoil #lemon #cleaneating #detox #antioxidants

01/24/2019
vitacost.com 01/22/2019

Select Bars - Shops - Vitacost

Yesterday during the Master your Metabolism live video with Stefanie Stavola, I mentioned 6 items that messed with your metabolism.
1.) Hydrogenated Oils
2.) Refined Grains
3.) High Fructose Corn Syrup
4.) Artificial Sweetener
5.) Artificial Preservatives and Artificial Color
6.) MSG

KIND bars are a snack that do not contain any of the above junk and TODAY they are BOGO 50% off on Vitacost! So, the cost is about $1 per bar. The flavors that have the LOWEST amount of sugar are the Madagascar Vanilla Almond (5 grams sugar) & the Maple Glazed Pecan & Sea Salt (4 grams sugar)

https://www.vitacost.com/select-bars?csrc=EM-DYNAMIC20190122:Food-Main

vitacost.com Buy discount vitamins, nutritional supplements, low carb, weight loss supplements and other health products from Vitacost. Vitacost sells top brand vitamins at wholesale cost. Save 33% - 75% on every nutritional product we carry. Why are you paying retail prices?

01/21/2019

So what foods have proteins and how do we properly digest proteins?
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Here are some clean sources of protein that are easier to digest than others:
1.) Wild fish: With any kind of meat, the leaner the meat, the easier to break down and digest. Fat slows down digestion, so fatty fish such as salmon and most farmed fish will require more energy and enzymes to break down. Protein levels vary, but 6 oz of fish contains around 30ish grams of protein.
2.) Eggs: when chickens can roam free and graze grass, they produce the proper ratio of fast acids in eggs. 1 egg contains 6 grams of protein.
3.) Hemp Seeds: hemp seeds are a complete source of protein and contain 9 essential amino acids. 3 tablespoons of hemp seeds contain approximately 9 grams of protein.
4.) Quinoa: 1 cup of cooked quinoa contains 8 grams of protein.
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Proteins require enzymes to break it down into amino acids. Our bodies only produce a certain amount of enzymes. So how do we produce more enzymes or “get” more?
1.) Take digestive enzymes. There are hundreds of digestive enzymes on the market. Some are included in multivitamins, and others are specifically just digestive enzymes. I have found Doterra’s “terrazyme” to be highly effective and very reasonably priced. Doterra also carries a set of high quality vitamins (LLV) which contain several necessary digestive enzymes. After 4 years of researching and experimenting with multi vitamins, Doterra Micoplex complex is the number one multivitamin I recommend. (and I’ll be posting specifically about this later).
2.) Properly prepared foods (using methods such as soaking, sprouting, and fermenting) reduce the amount of enzymes required to break down foods.
3.) Fermented foods. Sauerkraut, for example, contains a beneficial bacteria called “bacillus”, which helps the body produce protease. Protease is an enzyme which helps breaks down protein.
4.) Papaya. Papaya contains protease and is used to tenderize meat!
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It’s not too late to join the Master your Metabolism event. @stefaniestavola and I will be discussing elements that influence the metabolism, such as lifestyle, food & essential oils. #metabolism #cleaneating #nutritionaltherapy

01/18/2019

Veggie tacos with cilantro lime cream sauce!
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If you google “veggie tacos with clilantro lime cream sauce you’ll see several different versions….and this is mine. I just experimented with the amount of lime, jalapeño and cilantro for the sauce.
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Cilantro Lime Sauce Recipe:
1-chopped jalapeño (seeded). sautee half or all of the jalapeños to reduce the spicey level. Use the other half raw for a little kick. (You can play around with the amount of jalapeño)
1/2-1 cup cilantro (destemmed)
1 cup sour cream (I use Daisy or Wallaby brand since so many others have thickeners in them…just read the ingredients)
1 lime
1/4 tsp salt
Combine ingredients and blend in a blender or immersion blender. (I use my immersion blender at least once a week).
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Veggie filling for tacos:
FIRST-be sure all vegetables are DRY.
Preheat oven to 425 degrees

Chop up the following into the same size pieces
2 sweet potatoes (peeled)
1 red onion
2 large or 4 small zucchini
2-3 red peppers
FIRST-be sure all vegetables are DRY.

Line a rimmed baking tray with parchment paper (NOT WAX paper…that’s different!) and spread veggies evenly on tray. You will either need to use an extra large tray or two separate trays.
✅Lightly spray veggies with avocado oil or toss with a light amount of olive oil-about 1/2 tbl or less. (Too much oil makes soggy veggies!)
✅Sprinkle generously with salt, garlic powder, and some taco seasoning if you’ve got it.
✅Rise and drain 2 cans black beans (or you can cook your own black beans in the instant pot). Pour into an oven safe pan and line with parchment (I use cast iron) and sprinkle with sea salt and cumin.
✅Roast veggies on the upper third rack of the oven for 15 minutes and then check to see how the veggies are doing. Continue to roast until veggies are slightly browned and tender but still a little firm.
✅In the last 5-10 minutes, add the black beans into the oven on the lower rack.
✅Allow veggies and beans to cool, then fill up the tacos and pass around the cilantro lime cream sauce!
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Serve with tortillas or rice. #eattherainbow #nutritionaltherapy #plantbasedfood #justeatrealfood #cleaneating #nourishedrebel #veggierecipes #traderjoesmeals

01/17/2019

So how do you properly eliminate? There are a million ways! But I’ll just leave a few tips here…because…rabbit holes 🐇 🕳 . BUT…If you’re curious to learn more, I’ll be doing some live videos with @stefaniestavola during our free “Master Your Metabolism” event Jan 21-25. Join “The Oil Mob Public Education Group” on facebook ahead of time. I’ll also be posting my videos right here on Instagram.

Anyway, back to ways to support elimination:
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✅Hydration💦is critical to maintaining balance within the body. Because our diets generally involve many “dry” foods (think crackers…packaged foods), and we are bombarded with environmental toxins, our need for water has never been greater. Aim to drink (throughout the day) half your body weight in oz. And for every cup of caffeinated/alcoholic beverage, replace it with a cup of water.
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✅Liver Support
Our liver is crucial in the detoxification and elimination process. Here are some foods that support the liver:
Garlic • Leafy greens • Lemons • Beets • Liver (the liver doesn’t store toxins-the fat cells actually store toxins and the liver breaks down and neutralizes toxins) • Cruciferous vegetables • Eggs • Berries • and so many more….
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✅Fiber
Eating foods rich in fiber helps “move things along” through the intestines. Get it? Splitpeas • Lentils • Broccoli • Raspberries • Avocado • Google “foods high in fiber” for a huge list!
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✅Sleep
Your body “takes out the trash” and does quite a bit of “house keeping” while you are sleeping. During deep sleep, our bodies produce higher levels of HGH (human growth hormone) which helps damaged cells properly die and allows new healthy cells to grow and reproduce. Also, sleep gives your digestive system a break!
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✅Exercise
(increased blood circulation allows more availability of nutrients to be absorbed. Increased lymphatic circulation helps eliminate toxins out of our system.
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✅Deep Breathing
You breathe all the time anyway, so try spending five minutes taking long slow deep breaths. Oxygen helps your body absorb nutrients more efficiently and it helps to create white blood cells, which fight “toxins”.

#masteryourmetabolism #cleaneating #nutritionaltherapist

01/07/2019

Spatchcocked Chicken: Spatchcoking is a technique where the back bone is removed and the chicken is baked “flat”. Typically roasting a whole chicken takes about an hour and a half, but a spatchcocked chicken takes 45 minutes since it’s flatter and cooks at an envelope temperature. BE SURE TO PAT DRY THE CHICKEN so the skin gets crispy. 😋 if you’ve never tried crispy chicken skin, you’re missing out!
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After I cut the backbone out (I used a serrated knife since I don’t own nor plan to buy poultry shears 🤷‍♀️) I stuffed some herbed butter under the skin and dotted on some on top.
🌿
I lightly oiled carrots, potatoes and brussels sprouts and sprinkled a generous amount of salt over the veggies and chicken as well as garlic powder. I didn’t peel or chop the veggies because I was short on time, so I passed the time onto my family and they didn’t mind cutting the tops off the carrots 🤗.
🌿
Herbed Butter: ✅3-4 tbl softened butter
✅1-2 tbl fresh chopped herbs (or a few teaspoons of dried). I only had parsley so that’s what I used
✅1 tsp salt
✅3-4 garlic cloves minced
✅(optional) juice of 1/2 lemon
🌿
Mix everything together with butter, stuff under skin of chicken add veggies to pan and roast @ 450 for 45-50 minutes. Allow to cool for 10 minutes. 🌿
(I used an extra large baking sheet. You can find one at a thrift store, or a home goods type store. Most of the time I put parchment paper down for an easy cleanup and to avoid direct exposure from metals such as aluminum.) Everything here was purchased from Trader Joe’s. .
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#paleorecipes #spatchcockchicken #roastedvegetables #brusselsprouts #onepanmeal #onepanmeals #justeatrealfood #realfooding #nopeeling #nutritionaltherapy #nourishingfoods #herbedbutter #healthyeatinghabits #cleaneating #traderjoesmeals @redmondrealsalt @traderjoes

01/07/2019

My favorite seasoning for all roasted or steamed veggies! It’s salt with some finely ground herbs. It’s a subtle flavor that enhances the taste of food without overpowering it. You can find it at natural grocery stores as well as Vitacost and most likely Thrive Market.

Does anyone have a spice blend they swear by? I’m always looking for new spices in the kitchen!

01/04/2019

🙌🏻5 minute prep time!🙌🏻
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⬇️Recipe Below⬇️
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Haricot verts are green beans cousin! They are thinner and shorter than green beans, more tender and take less time to cook-5 minute prep time! @traderjoes carries them.
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This is one of the most simple yet tastiest vegetables I make. No peeling or chopping. Serve with a baked sweet potato from the instant pot and you’ve got yourself dinner. Redmond Season Salt is my most magical spice in the kitchen right now. It’s gives a subtle, pleasant and balanced flavor to roasted veggies. You can purchase it from Vitacost or a natural grocery store (sprouts, earth fare, native sun, Whole Foods, etc).
🍋

✅1-2 packages of “Haricot Verts”
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Dump beans from the package onto an extra large baking sheet & spread evenly. (I line my baking sheet with parchment paper for an easy cleanup. I also use parchment paper instead of aluminum foil in an effort to minimize exposure to heavy metals.) If you rinse the beans be sure they are DRY before roasting or they may turn out soggy and mushy.
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✅Lightly spray beans with avocado oil, sprinkle generously with Redmond Season Salt, and bake for 10-15 minutes or until slightly browned on the ends. (swipe left to see a picture). (Too much oil on veggies will result in soggy veggies). (If you don’t have Season Salt, you can use some regular salt and garlic powder)
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✅Bake @ 400 for 10-15 min
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➡️You can use this same method for asparagus. Snap bottoms of asparagus. For thin asparagus bake for about 7 minutes. For larger asparagus bake 10-12 minutes (or longer if needed)
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#realfoodrecipes #nutritionaltherapy #nutritionaltherapypractitioner #traderjoesmeals #haricotverts #roastedveggies #glutenfreerecipes #simplefoodideas #easymeals #justeatrealfood @redmondrealsalt
#paleorecipes #cleaneating #vegetarianrecipes #meatlessmeals

01/03/2019

Snacks on the go to balance blood sugar levels.

01/01/2019

If you’re considering reducing your sugar intake but you’re controlled by sugar cravings here are a few tips: 🍋 🍋🍋

-Eat more fiber: fiber soaks up starches and glucose in the digestive track, which slows down sugar being released into the bloodstream. Lightly cooked vegetables are a high in fiber and easy to digest.
🍋🍋🍋
-Use essential oils: peppermint oil helps suppress sugar cravings, cinnamon oil helps metabolize sugar, lemon and grapefruit oil help activate enzymes in the body to help breakdown fat (so you can burn fat and not just sugar!) and ginger helps supports digestion and reduces inflammation. Doterra has a blend with all these oils combined. (It’s called slim n sassy)
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-Drink a full glass of warm lemon water upon waking. This helps “flush out” metabolic waste from the body and makes room to work with new nutrients.
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-Eat regular meals that are balanced with 30% protein, 30% healthy fats & 40% healthy carbs- this helps to stabilize blood sugar levels. When excess sugar enters the bloodstream and is unable to be used for energy or stored for energy, it is deposited as fat in the body’s tissue.

-I’ll be hosting an event called “Master your Metabolism” in a few weeks (Jan 21-Jan 25) with @stefaniestavola, DoTerra essential oil expert. We’ll be tying together the wisdom and power of Nutritional Therapy and Essential Oils to help support metabolism and maintain a strong immune system for 2019. 💪

This is a free event and anyone is welcome to join, listen and learn! https://m.facebook.com/groups/1655443224525618/ or you can message me for a link to join.
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#nutritionaltherapy #metabolism #detoxwater #cleaneating #newyearnewyou #eatrightfeelright #essentialoils #grapefruit #glutenfreedairyfree #balanceddiet #bodybalance #healthier #restoreyourhealth #nourishedrebel #loseweightnaturally

Videos (show all)

Simple and tasty way to make any fish!  The mayonnaise locks in moisture, blends flavor and tastes delicious!✅Preheat ov...
Snacks on the go to balance blood sugar levels.
Homemade Coconut Milk✅No Preservatives✅No Thickeners4 cups of unsweetened shredded coconut makes 32 oz of homemade cocon...
Water kefir is a traditional fermented drink. It contains beneficial bacteria and enzymes. It can become naturally carbo...
Homemade jello is always in my fridge. It contains protein and long chain amino acids (collagen contains short chain) su...
Celery juice is one of the foods I value most.  Celery juice is helping THOUSANDS restore their health. Just search #cel...

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