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https://barefootnursenutritionist.com/

Barefoot Nurse Nutritionist, Woodstock, IL (2025)

07/31/2025

Today is Thirsty Thursday!

Stay Hydrated and Stay Healthy! 💧✨

Who said hydration has to be boring? 🥱

Here are 5 creative and delicious ways to keep your body nourished and fully hydrated.

🥒 Cucumber and Mint Infused Water, your daily detox boost! Enjoy this refreshing detox water that keeps you hydrated and supports your metabolism.

🥭🌴 Tropical Green Smoothie, it's not only hydrating but packed with vitamins and minerals!

🍉🍇 Fruit Salad, this fruit salad is a hydrating powerhouse and perfect for a hot day or to enjoy by the pool!

🌺 Chamomile Herbal Tea, enjoy hot or cold this soothing tea is perfect for hydration and relaxation.

🍋💦 Homemade Lemon Electrolyte Drink for Your Workout Recovery!

Hydration options go far beyond water! 🚰

Which one will you try first? Drop your favorite in the comments below! 🥒🍋🍉

07/30/2025

There's something about summer produce! 🌞

So flavorful and FULL of nutrition. This summer, be sure to pick up these top 5 favorites: berries, cucumbers, leafy greens, cherries, and peas! 🍓🥒🥬🍒🌱

🍓 Berries: These little jewels are antioxidant powerhouses, perfect for boosting your immune system and keeping your skin glowing. Add them to your morning yogurt, oatmeal, or enjoy a refreshing berry smoothie. They're also great in salads for a sweet touch!

🥒 Cucumbers: Stay hydrated and refreshed with cucumbers this summer. They are low in calories but rich in vital nutrients like vitamin K and magnesium. Slice them up for a quick snack with hummus, toss them into a cold water jug for a subtle flavor, or mix into salads for a crisp texture.

🥬 Leafy Greens: From spinach to kale, these greens are loaded with vitamins A, C, and K, and minerals like iron and calcium. Whip up a green smoothie, use them as a base for salads, or sauté them with garlic for a healthy side dish.

🍒 Cherries: Sweet or tart, cherries are rich in antioxidants and are great for your heart. They make a perfect snack, a flavorful topping for desserts, or a colorful addition to any fruit salad.

🌱 Peas: These sweet pods are high in protein and fiber, making them excellent for your digestive health. Mix peas into pasta dishes, add them to rice for a touch of sweetness, or blend them into a vibrant green pea soup.

Eating seasonally is a delicious way to support your health. So, head to your local market, pick up these seasonal delights, and start experimenting in your kitchen today! 🥗👩‍🍳

07/29/2025

It's Tip Tuesday!

🛒✨ Your journey to a healthier lifestyle begins even before you step foot inside the store.

From meal planning to making conscious food choices, every decision counts towards your nutrition goals.

Swipe left to unlock our essential tips for transforming your grocery shopping into a strategic mission for health and wellness.

Whether it's choosing whole foods over processed options, understanding nutrition labels, or supporting local produce, we've got you covered.

Let's make every grocery trip a stepping stone to a healthier you! 📝🍏🥦🌾

Remember, smart shopping is not just about what you buy, but how you buy it. Ready to shop smarter, not harder?

07/28/2025

Maintaining a balance of gut microbes benefits health in so many ways. ✅

Some of the key benefits include:

👉 helping to digest food and promote gut health

👉 producing essential nutrients, influencing the immune system

👉 improving moods and mental health

👉 reducing the impact of inflammation and toxin-producing microbes. 🙌

But how do we get enough prebiotics and probiotics in our diet? 🤔

Probiotic foods 💛

Yogurt, kefir, pickles, sauerkraut, miso, and kombucha. However, not all fermented foods still contain live active cultures of those bacteria by the time they get to the market or grocery store shelf.

Your best bet is to choose fermented products from the refrigerated section and check the product labels to ensure they contain “live active cultures”

Prebiotic foods 💛

Many of these are rich in the insoluble fiber that health-promoting gut microbes need to thrive.

These include whole grains (oatmeal, whole grain bread, and pasta), vegetables (asparagus, leeks, onions), starchy vegetables (sweet potatoes, corn), fruit (bananas), and legumes (beans, lentils, peas).

😋 Enjoy a variety of these fiber-rich foods to naturally boost the health and biodiversity of your microbiome.

07/25/2025

TGIF! Today, we're diving into how our bodies deal with that glass of wine, beer, or cocktail! 🍺🍸

Ever wonder what happens after your first sip? Let's break it down.

1️⃣ First Stop, Stomach: When you drink, about 20% of the alcohol says 'hi' to your bloodstream right from your stomach.

2️⃣ Next it stops in the small intestine where the remaining 80% of alcohol gets absorbed.

3️⃣ Next up, your liver processes most of the alcohol.

💡 Did you know? 💡

Alcohol may cause a slight rise in blood sugar levels when initially ingested, but the overall effect of alcohol is a drop in blood sugar. Eating can help to maintain blood sugar levels.

Carbohydrate-rich drinks, like beer, may initially cause a spike, but will likely be followed by a drop in blood sugar.

Knowledge is key to enjoying responsibly. 🥂💡

07/24/2025

The farmers 👩‍🌾 market stalls are bursting with a variety of colors, textures, and flavors, many of which are unique and not commonly found in your average grocery store.

Here are some unique finds and how you can incorporate them into your meals.

Swipe to learn how to use each find. Whether you're roasting, blending, or sautéing, each ingredient offers a fresh twist to your recipes.

Happy cooking and exploring! 🍴✨

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07/23/2025

It's Wellness Wednesday!

Protein Power-Ups! 💪 Athletes and health enthusiasts alike, listen up!

Need a protein boost? Let's explore 5 ways to use protein powders.

1. Morning Boost Smoothie - Kick off your day with a fruity, protein-packed smoothie. Perfect for a quick, nutritious start! 🍓🌞

2. Protein-Packed Oatmeal - Elevate your oatmeal game by stirring in a scoop of protein powder. Simple, delicious, and filling!

3. Homemade Protein Bars - Create your own protein bars with oats, honey, nuts, and protein powder. Snack smart! 🍯🌾

4. Soups - Unflavored protein powder can be your secret ingredient in puréed soups for extra protein without changing the taste. 🥘

5. Yogurt Mix-In - Stir protein powder into your yogurt for a creamy and protein-rich snack or dessert. It's a simple yet effective way to boost your protein intake. 💪

07/22/2025

It's Tip Tuesday!

🍽️ Dining Out, Stress-free!

Eating out can be stressful if you're trying to establish a healthier diet.

But it doesn't need to be - and it also doesn't mean you need to order a salad with dressing on the side either.

It just takes some planning 🤔

📖 Scope Out the Menu 📱

Planning is power! Before you even enter the restaurant, peek at the menu online. Look for dishes that resonate with your health goals. Whether it's low-carb, high-protein, or plant-based, knowing your options ahead of time sets you up for success.

🥜 Snack Smart Beforehand 🧀
Combat hunger with a balanced pre-dinner snack. Think of a mix of high-fiber carbs, protein, and healthy fats. This trio keeps you full and focused on making mindful choices, not just satisfying immediate hunger.

🍽️ Order First, Lead the Way 🗣️
Ever noticed how you're tempted to change your order based on what others choose? There's power in leading by example. By ordering first, you stay true to your goals and might even inspire your dining companions!

🥣 First Course Choices 🥗
Start light! A broth-based soup or fresh salad is not just nutritious but also satisfying. It's a great way to ease into your meal without overdoing it right from the start.

💦 Stay Hydrated 🥤
Drink up – but make it smart! Hydrate with water, or choose a no/low-sugar mocktail or unsweetened beverage like iced tea. Staying hydrated helps with digestion and can keep overeating in check.

👉 Swipe through, pick your favorite strategy, and share how you plan to implement it on your next outing. Remember, it's all about balance and making choices that feel good for you.

07/21/2025

It's Ask Me Monday!

Are you deficient in at least one vitamin or mineral essential for good health? 👀

This may be surprising, but you have an almost one in three chance of being at risk. 😬

What happens if you’re low on one or two vitamins or minerals? 👇

Your body needs important nutrients to function correctly. If you are low in those nutrients, you may experience issues with your physical and mental health.

A recent study showed the top five nutrients that many of us need more of...

✨ Vitamin B6
✨ Vitamin B12
✨ Vitamin C
✨ Vitamin D
✨ Iron

👉 Swipe to view sources for these nutrients.

Eating a nutrient-rich diet with a variety of foods can help everyone achieve their health and nutrition goals.

Think you might be at risk for a nutrient deficiency? Together, we can review your foods and supplements and create a plan to ensure you are on track with meeting all of your needs.

Feel free to DM me or use the link in bio 👆

_______________

References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537775/

07/18/2025

The secret to health can begin behind your pantry door 🚪.

Stocking your pantry with healthy essentials not only nourishes your body but also inspires delicious, wholesome meals. 🥗🌱

1️⃣ Whole Grains: Say hello to quinoa, brown rice, and whole wheat pasta! These grains are not just versatile; they're packed with fiber and nutrients to keep you energized throughout the day. 🌾🍚

2️⃣ Legumes: Lentils, chickpeas, and beans are your best friends for plant-based protein. They're perfect for soups, salads, and even homemade veggie burgers! 🥘🌿

3️⃣ Nuts & Seeds: A handful of almonds, chia, or flaxseeds adds crunch and nutrition to any meal. 🥜🌰

4️⃣ Oils & Vinegars: Opt for healthier fats like olive and avocado oil, and don't forget the flavor punch of balsamic and apple cider vinegars. Perfect for cooking and dressing up your dishes. 🍳🥗

5️⃣ Spice It Up: Stock a variety of spices and herbs. Turmeric, cinnamon, and cumin aren't just flavorful; they come with impressive health benefits too! 🌶️🌿

6️⃣ Canned Wonders: Keep diced tomatoes, coconut milk, and canned fish handy for quick, nutritious meals. They're lifesavers on busy days! 🥫🐟

7️⃣ Natural Sweetness: Choose honey or maple syrup for a touch of natural sweetness in your recipes. 🍯🍁

8️⃣ Nut Butters & Plant Milks: Almond butter and oat milk are versatile and add a creamy texture to your smoothies or breakfast bowls. 🥜🥛

9️⃣ Flour Power: Everything from classic whole wheat or almond flour are healthy baking options for your kitchen creations. 🍪🍰

A well-stocked pantry is your first step towards a healthier lifestyle.

07/17/2025

Elderberries, a small, dark purple gem! 💜

Let's talk about why elderberry deserves to be a staple in your kitchen.

✨ Rich in vitamins and minerals that contribute to overall well-being.

✨ A great source of vitamin C, which is known for its immune-boosting properties.

✨ Additionally, elderberries contain vitamin A, potassium, and various antioxidants that play a crucial role in supporting a healthy body.

Elderberries have gained a reputation for their immune-boosting capabilities. 👊

The antioxidants present in elderberries, such as flavonoids, may help protect cells from damage and support the immune system.

Here are some great ways you can incorporate elderberry into your diet 👇

💜 Elderberry Syrup: This syrup can be purchased in the grocery store or pharmacy. take as directed.

💜 Smoothie Boost: Toss a handful of frozen elderberries into your morning smoothie for a burst of flavor and nutrition. Blend them with your favorite fruits, yogurt, and a splash of almond milk for a delicious and nutrient-packed beverage.

💜 Tea Infusion: Brew a soothing elderberry tea by steeping dried elderberries in hot water. Add a slice of lemon or a touch of honey for extra flavor. This warm beverage is not only comforting but also provides a dose of immune-boosting goodness.

💜 Salad Enhancement: Sprinkle dried elderberries over your favorite salads for a pop of color and a subtle sweetness. They pair well with leafy greens, nuts, and a light vinaigrette.

In conclusion, elderberries are not just a trendy superfood; they are a delicious and nutritious addition to your kitchen. From immune system support to culinary creativity, these tiny berries pack a punch. 💜 👊

🚨 While elderberries offer numerous health benefits, it's essential to use them in moderation and check that they are cooked or heated. This is to prevent nausea, vomiting, and diarrhea that some see with the raw elderberry fruit. Larger amounts can cause poisoning. It is safe to consume if dried or cooked as suggested above. If pregnant you should not take

07/16/2025

It's Wellness Wednesday!

🏃‍♂️💪 Fuel Your Recovery: The Athlete's Post-Workout Guide 🍽️

Athletes and Weekend Warriors listen up! Recovery is just as crucial as your training sessions. Let's break down the essentials for optimal recovery:

1. Glycogen Restoration: Post-exercise, your body needs to replenish glycogen stores in the liver and muscles. The key? Carbohydrate-rich foods that are easily digested and absorbed. This step is vital, especially if you're training consecutively or multiple times a day.

2. Protein for Muscle Repair: Carbs alone aren't enough. Protein is your muscle repair hero! Studies show that meals combining carbs and protein post-workout enhance performance, aiding in muscle repair and growth.

Timing Matters: Aim to consume a mix of carbs and protein within 30 minutes post-training. Follow up with a high-carbohydrate meal within 2 hours to maximize recovery benefits.

🍲 Easy Post-Workout Snack Ideas:

🏋️‍♀️ Cottage Cheese & Fruit
🏋️‍♀️ Pita Bread & Hummus
🏋️‍♀️ Tuna, Chicken, or Chickpea Salad & Crackers
🏋️‍♀️ Protein Bites with Oats, Nut Butter and Protein Powder

Remember, what you eat after a workout is key to your performance and recovery. Keep these tips in mind to stay at the top of your game!

Barefoot Nurse Nutritionist

07/31/2025

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Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 12pm