Purely Nourished

24/09/2023

Oh hay, IG world! I’m Amanda 👉

I’m a Clinical Nutritionist based out of Prineville, OR (close to Bend, and Smith Rock 😉).

I own and operate a virtual private nutrition practice, Purely Nourished LLC, where I work with active people and recreational outdoor athletes all over the country.

I work with clients one-on-one as well as in my online programs, to improve their digestive health, hormone balance, and performance through functional nutrition.

That’s my better half in the background - and we love to do fun things. 🥰

I am mainly a sport climber, but also mess around on my mountain bike when it’s too hot to climb outside. I love trail running, hiking, and lifting as cross training, and you’ll likely find me on the moon or kilter board if outdoor conditions are less than ideal 😝.

The core philosophy behind Purely Nourished is to FUEL WELL & FEEL WELL ➡️ I am a firm believer that we must be healthy AND thriving i +n order to be able to engage in all of the activities we love for years to come. Health optimization & strategic fueling strategies are at the root of what I focus on with my clients.

WAYS TO CONNECT, LEARN, OR WORK TOGETHER:

✨ Listen to the Purely Nourished Podcast (anywhere you like to listen to podcasts) for deep dives on nutrition & health related topics plus actionable tips to start implementing right away.

✨ Read my blog (link in bio) for insights into common topics/ concerns I work through with my clients

✨ Join my newsletter (link in bio) for monthly tips, resources, updates, and inspiration

✨ Hop on a free 15 min Discovery Call to discuss your case, and gain more insight into 1:1 coaching packages (link in bio)

✨BOLO for the 2nd round of Beat the Bonk (online nutrition program to increase energy & improve metabolic health) in Jan 2024.

21/08/2023

Nutrients for blood sugar regulation:

✨ Magnesium: spinach, pumpkin seeds, cashews, dark chocolate, avocados, bananas. Soils are often depleted of magnesium, so supplementation can be helpful! My favorite form of supplemental magnesium is magnesium glycinate.

✨ Chromium: shellfish, broccoli, beef. Also difficult to get a therapeutic dose from food. Those struggling with blood sugar regulation issues may benefit from supplementation.

✨ Zinc: Oysters, shellfish, red meat (beef), pork, liver, pumpkin seeds, chickpeas, cashews/ other nuts. Be careful with supplementing zinc as it can deplete copper levels in the body!

✨ B vitamins: organ meats, all animal protein, fish, dairy, eggs, mushrooms, almonds, quinoa, brown rice.

✨ Vitamin D: sunshine! Small amounts found in foods such as: salmon (& other fatty fish), cod liver oil, beef liver, sardines, and egg yokes. Test before you begin supplementation!

Will you incorporate more of these into your diet?!


For educational purposes only, not to be substituted for medical advice. Consult with your provider before making any changes!

03/07/2023

The crazy thing about chronic inflammation is….

It can be both the cause AND consequence of a number of different disease states and symptoms 🤯

If you are dealing with joint pain, insulin resistance, autoimmunity, thyroid dysfunction, acne, painful periods, irregular periods, or infertility (just to name a few) 👉 it is very likely your body is in an inflamed state.

The good news? There are number of nutritional, lifestyle, and nutraceutical interventions to help combat and even reverse systemic inflammation. 🤍

If this sounds like you, here are my top tips for getting started with dealing with inflammation:

1. Investigate the root cause: getting to the root of what is driving your inflammation in the first place is critical for overcoming it. This often looks like working with a trained practitioner, and testing is often recommended.

2. Omega 6 to Omega 3 ratio: increase foods rich in the anti-inflammatory omega 3 fatty acid (cold water fatty fish, for example), and decrease foods high in the pro-inflammatory omega 6 fatty acid (seed oils, for example).

3. Be mindful of stress: stress is *literally* in and of itself inflammatory. Get enough sleep, balance your blood sugar, talk to a therapist, practice self care, spend time with loved ones.

4. Increase the nutrient density of your diet: ensure both macro & micronutrient adequacy by consuming a variety of whole, real food!

Are you dealing with ANY of the above symptoms of inflammation? Getting to the root cause of what is driving your inflammation in the first place is crucial for overcoming it. Shoot me a DM if you want information on how we can work together. ✨



(For educational purposes only & not medical advise: consult your own provider before making any changes)

28/06/2023

If you are trying to get healthier…information overload on the internet is a real thing.

All of the do’s and don’ts, contradicting information, and frankly sh*tty advise out there can make trying to improve your health feel like a challenging feat to navigate!

Unfortunately, time and time again I see individuals with great intentions steered in poor directions when in comes to “improving” their health, which can sometimes result in doing more harm than good.

One of my BIGGEST philosophies in this world is that in order to be able to engage in all the activities we love for years to come, we must focus on keeping ourselves as healthy as possible. Hiking mountains, climbing rocks, and spinning pedals becomes increasingly more difficult if we are also battling health concerns. 🏋️‍♀️🚵‍♀️🧗‍♀️

One of the favorite things to do as a Clinical Nutritionist? Cut through alllll the BS out there to deliver you actionable, evidence based information so you don't have to sift through it yourself. 

In my latest blog post, I break down my TOP 5 nutrition “hacks” that you can start implementing right away that will actually make a difference to improve your overall health. ✨ Head to my link in bio to read the blog!!! ✨

15/05/2023

Purely Nourished LLC got a facelift! 🥰

My brand has evolved over the years since I first started this business in late 2017. I’ve always made EVERYTHING myself: logos, color palates, my website, business cards, all the things. And although I was always fairly proud of everything, none of it was incredibly “professional” 😂.

After graduating with my masters and stepping into this new phase of my career, it felt like the perfect time to finally hire a professional ( 😘) to help me create the brand I’ve always envisioned.

I am SO excited to present to you the new, official Purely Nourished logo! You’ll be seeing my colors shift, more cohesive fonts, and hopefully some prettier content on my feed 😎.

Thank you to everyone who has been following along the way.

26/11/2022

Use code…

BLACKFRIDAY50 at checkout to get the sale price of $199 on this offer! 🖤

This special, 1:1 nutrition coaching offer is designed for the person who…

✨ Already has a decent nutrition foundation, is self- motivated and self-led, but wishes they could have someone to dig deeper to fast track their progress

✨ Wants to get an understanding of what they can fine-tune with their eating, nutrition, and lifestyle practices to accelerate their progress before we bring in the New Year.

✨ Has specific questions/ topics they want clarity on in regards to their nutrition & health, and wants to feel more confident (and less confused) about how they are approaching their nutrition, once and for all!

You will walk away from these sessions:

✅ Getting crystal clear on what to eat, when to eat, and how much to eat based on your health & nutrition goals to improve to improve performance, prevent injury, and increase energy.

✅ With personalized eating & wellness plan that is specific to your unique goals and individual body.

✅ With a game plan of what exactly to start working on NOW to see quick wins in your health, nutrition, & performance.

This offer won’t ever be priced this low ever again! SO many of my clients have seen incredible transformations from this type of package. You don’t have to continue to DIY your nutrition forever. You’ve gotten this far on your own already, imagine what personalized, focused, and targeted recommendations could do to accelerate your progress. 🎉

Head to the link in my bio to purchase! Sale ends 11/28 at midnight (or sooner if spaces fill quickly).
              

07/11/2022

When I was 15 I went to my GP for acne.

I had a 10 minute apt, was put on an oral contraceptive & tetracycline antibiotics (I was on ABX for 6 months). I wasn’t asked about my diet, lifestyle, or anything for that matter (p.s. I didn’t have my period for even a full year before I began these medications).

When I was 21 I wanted to go off of the pill, so I got a copper IUD. My acne came back. My periods were irregular. I gained weight.

I went to see a dermatologist. He started talking as soon as he entered the room. I was told nothing would cure my acne except for Accutane. I asked if there were any other options. He prescribed me antibiotics for a 2nd time & told me he’d see me again when I was ready for Accutane. My skin exploded the worst it’s ever been. I was on the ABX for 8 months. I weaned myself off before hiking the JMT, b/c I didn’t want to carry the extra weight.

At 24 I saw a new gynecologist. I wasn’t feeling right. My skin was still giving me trouble, my periods were off, and I was feeling puffy and heavy. She checked for polycystic ovaries with an ultrasound- negative. We did serum hormone testing- everything looked “completely normal.”

She told me that birth control works “beautifully” & she highly suggested I get back on it. She even prescribed me her “FAVORITE.”

At 26 my gut issues began. Chronic loose stool. Painful abdominal cramping. IBS-D. Food sensitivities. My acne returned (still on the pill), I developed eczema. I didn’t feel like myself anymore.

No one listened to me. I felt failed by conventional providers, so I took matters into my own hands. Throughout this over a decade long process, I graduated w/ my undergrad in Chemistry, completed 3 nutrition certifications, and began my MS in Clinical Nutrition. It took me years to figure out the root cause of my issues and heal my body. But I did it.

Let me save you ALL of the time and mistakes I made. If you are suffering, & aren’t being heard by your provider, click the link my bio to join the waitlist for 1:1 coaching. We start Jan & Feb of 2023. 🤍

16/10/2022

So excited to be hosting a virtual workshop with Cragmama this Tuesday evening! There are still spots available, we’d love for you to join! Head to the link below to register:

https://www.purelynourishednutrition.com/weekend-warrior-workshop/weekend-warrior-workshop-1018

An all call for the weekend warriors out there!!!

Do you struggle with balancing climbing performance with the logistics of everyday life? Do family commitments, work stress, and other obligations take up so much mental bandwidth that by the time the weekend rolls around, your only strategy is “show up at the crag and hope for the best”? Guess what - WE SEE YOU!!!!

I have teamed up with nutritionist Amanda F**t over at to bring you a special workshop designed to give you both training AND nutrition tactics to help you maximize your time on the rock this fall! Because after all, there is so much to send, and so little time!!!

You’ll walk away from this 75 min Zoom session with the following:
👊🏼A battle plan for approaching the upcoming season with intention and efficiency
👊🏼Training and nutrition strategies leading up to the weekend as well as at the crag
👊🏼Actionable tips you can implement RIGHT AWAY to send harder
👊🏼 Take home worksheets to set you up for sending success!

All participants will have access to the recording, so if the live time doesn’t work for you, no problem! Current early bird pricing is $27 - but don’t wait bc the price will go up after Oct 10!

30/09/2022

Tis the season for outdoor sending 🎉

Well almost: maybe one day fall will actually arrive & stay put here in Central Oregon! 😆

Whether you are gearing up for an outdoor climbing season, switching your priorities from summer gainz to fall sports, or just ready to crush some serious goals outside in any realm, the transition between an “off-season” (or training block) to IN-SEASON is not something you want to screw up. ⤵️

Optimizing the transition between seasons with your nutrition is critical for increasing your potential for success, reducing your chance of injury, and especially lessening the potential for a burn out mid season.

In this week’s podcast episode, I share with you the top 5 nutrition & lifestyle mistakes to avoid when transitioning into your performance phase. I’ve seen it all: and I’ve done most of these myself 😅. If you want a DEEP dive on this topic plus helpful tips for avoiding these mistakes, head to wherever you get your podcasts and search “The Purely Nourished Podcast” ➡️ Episode 04.
….
REMINDER: the Weekend Warrior Workshop is on sale NOW! Early bird pricing ($27) ends 10/10. Climbing coach and I teamed up to drop some weekend warrior knowledge from both a training & nutrition perspective. Are you ready to maximize your precious, limited time on real rock, send more, and get the most out of your outdoor season? LINK IN MY BIO TO REGISTER.

27/09/2022

Workshop announcement! 🎉

Hey weekend warrior- we know you have so many routes to send, yet so little time 😅.

With only a finite amount of climbing days per season, balancing the stress & demands of your weekly schedule with *actually* performing well in-season takes more than just showing up to the crag and hoping for the best on your days off.

If you struggle with making the most out of your precious, limited time on real rock, Erica Lineberry and I have created something just for you!!! We are pairing up to deliver you both training & nutrition tactics to help you maximize your performance for this upcoming climbing season.

We present to you….the Weekend Warrior Workshop!!! In this workshop you will leave with:

➡️ A battle plan for how to approach your upcoming performance season with intention & efficiency.
➡️ A clear blueprint from a training & nutrition perspective to use throughout the week, as well as day-of.
➡️ Actionable tips & strategies you can implement right away to start sending harder on your upcoming days off.
➡️ “Take home” worksheets with additional tactics to set you up for success to SEND.

This workshop will be held over Zoom- all climbers of any experience level are welcome! Head to the link in my bio to purchase: don’t sleep on the early bird special. This workshop is only $27 if you sign up before October 10th! See you there 🙃.

14/09/2022

Particulate matter is no joke. 🚨

Here in Central Oregon, it is unfortunate that every summer we are exposed to wildfire smoke, sometimes for weeks (even months) at a time. The last few days have been pretty rough…we are all hopeful for clear air and skies soon.

Staying inside, investing in an air purifier, and limiting aerobic activity are all lifestyle adaptations we can make to help protect ourselves. There are, however, a number of things we can do nutritionally to support our body’s natural detoxification systems, and protect ourselves from possible damage. ⤵️

These are my 4 top tips that I double down on any time our AQI is anything but good:

1. Increase antioxidant consumption: especially vitamins E & C, selenium, and glutathione.
2. Hydrate! This is no time to slack on your water intake. Add in some high quality sea salt for an electrolyte boost.
3. Try a liver supporting tea: dandelion root has been used for centuries as a medicinal herb. Dandelion helps stimulate the production & flow of bile, and generally supports the health of the liver.
4. B- vitamins are cofactors for phase I & II liver detox, and are crucial methyl donors that help protect our DNA from pollution damage. I love supplementing with a dehydrated organ complex or liver to get additional B vitamins (and minerals) in their natural form!

What are you doing to protect yourself from wildfire smoke?! Comment below 👇

09/09/2022

One of my absolute favorite things about fueling strategies is that you get to reap the benefits right away.

There are many things in nutrition that take time: from trial and error, troubleshooting, or the actual physical changes that occur in your body, you sometimes don’t get to experience immediate reward. Fueling strategies however, take no time at all to produce benefits ⤵️

The moment you begin implementing strategic nutrient timing, you see improved energy levels, better recovery, and way less bonking. And honestly, you find yourself actually ENJOYING your sessions way more!

Practicing your fueling strategies during your indoor climbing sessions is a great way to set yourself up for success for your outdoor climbing days. Like anything, this is a skill- and you must practice this skill in order to refine it.

On this week’s Purely Nourished Podcast episode, I break down step by step how to fuel for your indoor climbing sessions! Head to the link in my bio for quick access, or search “The Purely Nourished Podcast” anywhere you find your podcasts. 🎤

If you need personalized support with your own fueling strategies, my New Client Intro Sessions and Bundles are on SALE🎉 this weekend only!!! Starting today 9/9 through Sunday 9/11 @ midnight, all of my new client 1:1 options are 20% off. Purchase now- book anytime throughout the rest of the year. Click the link in my bio for info.
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