Category: Nutrition

This category is all about food – the what, when, and how. What to eat to get healthy, long lasting results. When to eat to get your desired results faster. How eating certain foods can leave you feeling full longer, with less aches, pains, and sickness – and how specific ingredients can heal your body from the inside out. Plant power!

Nutrition

Rainbow Rule for Fruits and Veggies

Corie Muldoon

It’s recommended to eat at least five servings of fruits and vegetables daily.

This can be achieved by aiming for two servings of fruit and three servings of vegetables. One portion of fruit or vegetables is generally equivalent to 80g. 

Examples of servings:

Fruits: One medium-sized fruit (like an apple, banana, or orange), two small fruits (like plums or satsumas), or a fat slice of melon

Vegetables: 1 cup of raw or cooked vegetables, 1/2 cup of legumes, or 3 cups of leafy greens

Rainbow Rule: eat at least 3 colors daily

red: apples, strawberries, cherries, red peppers

orange: clems, carrots

yellow: lemon, banana, squash

green: leafy greens, green grapes, asparagus

blue: blueberries, blackberries, elderberries

purple: berries, grapes, cabbage, carrots, and eggplant

pink: watermelon, grapefruit, beets, pomegranates

Tips for meeting the recommendation:

  • Add fruits and vegetables to every meal: Include them in your breakfast, lunch, dinner, and snacks
  • Keep fresh, frozen, and canned options on hand: This makes it easier to add them to your meals
  • Consider the “5 A Day” campaign: This public health campaign encourages people to eat at least five servings of fruits and vegetables daily

Share your thoughts below!

Nutrition

Sea Salt or Himalayan Pink Salt?

Corie Muldoon

Both Himalayan and sea salt are generally healthier than refined table salt due to higher mineral content and less processing.

They are similar in terms of sodium content, however the way they’re processed are drastically different.

Ultimately, the “better” choice depends on individual preferences and priorities, such as flavor, texture, and specific health goals. 

Here’s a more detailed comparison:

Himalayan Pink Salt:

Source: Mined from ancient sea salt deposits in the Himalayan mountains of Pakistan

Appearance: Pink color due to the presence of iron oxide

Minerals: Contains trace amounts of minerals like calcium, potassium, magnesium, and iron

Processing: Minimally processed, preserving its natural composition

Considerations: May be more expensive than sea salt

Sea Salt:

Source: Dried from evaporated seawater

Appearance: Varies in color and texture depending on the source

Minerals: Contains trace minerals, but the exact composition varies

Processing: Generally less processed than table salt, but can be subject to more environmental contamination like microplastics

Potential Benefits: Can be a source of minerals and offer a more complex flavor profile compared to table salt

Considerations: May contain microplastics, though the amount varies

Key Takeaways:

  • Sodium Content: Both Himalayan and sea salt have similar sodium content (lower than refined table salt but still significant)
  • Mineral Content: Both offer more minerals than refined table salt, but the amounts are generally small
  • Health Benefits: Neither Himalayan nor sea salt are considered a significant source of daily nutrients, and the claimed health benefits are often minimal
  • Flavor and Texture: Sea salt tends to have a more complex flavor and coarser texture than refined table salt
  • Environmental Impact: Sea salt harvesting can have an environmental impact, and some varieties may contain microplastics

Share your thoughts below!

Lifestyle, Nutrition

Beat Summer Heat and Headaches with Electrolytes

Corie Muldoon

Struggling with afternoon headaches and fatigue during these hot summer days? Your body might be crying out for electrolytes!

When temperatures soar, you’re losing crucial electrolytes through sweat faster than you can replace them with water alone. This imbalance is often the real culprit behind those nagging summer headaches and energy crashes.

Here’s your game-changing solution: a quality supplement like LMNT can restore your body’s electrolyte balance in minutes!

How to use it effectively:

  • Mix one packet with 16-20 oz of water
  • Drink it first thing in the morning or when you feel a headache coming on
  • Keep packets in your car, gym bag, or office for easy access
  • Choose flavors you actually enjoy to stay consistent (I love lemonade, orange, and grapefruit!)

The result? Better hydration, fewer headaches, and sustained energy even on the hottest days. Your body will thank you for giving it what it actually needs instead of just more plain water.

I drink an LMNT pack everyday, especially during these hot summer months! No more headaches, no aches no pains!

Ultra runner Joey Diandrea is heat training for Loopy Looper 100-miler (August 2025), taking 3 LMNT packs daily with great results!

Try this today!

Grab some LMNT packets and have them ready for your next outdoor activity or when you feel that familiar summer headache starting.

* Quick note: This post isn’t sponsored by LMNT – we’re just sharing our own research and experience!

Have time and want to make a homemade electrolyte drink instead? I came up with an easy recipe here!

Share your thoughts below!

Easy Recipes, Nutrition

Homemade Electrolyte Drink Recipe

Corie Muldoon

A basic homemade electrolyte drink can be made by combining water with salt, a source of potassium like lemon juice, and a sweetener like maple syrup.

Here’s the breakdown:

  • Water: The base of your drink, ensuring proper hydration . Filtered, canned spring, or coconut water are great options!
  • Salt: provides sodium and chloride, crucial electrolytes lost through sweat 
  • Citrus fruit juice: provides potassium and magnesium, essential minerals; orange, lemon, lime and grapefruit juice are all on the menu!
  • Pure Maple Syrup (optional): Sweetens the drink and provides carbohydrates for energy

How to make it:

1. Combine water and pure maple syrup in a container

2. Add salt and citrus fruit juice

3. Stir well until salt and syrup are dissolved

4. Top off with ice, stir well to cool drink

Electrolyte Drink Recipe

Ingredients:

3 cups water – filtered, canned spring, or coconut

1/4 teaspoon sea salt (500 mg sodium)
(10 turns on the grinder)

1 tablespoon pure maple syrup (optional)

citrus fruit juice – lemon, lime, grapefruit, and/or orange

lots of ice (especially on hot days!)

Nutrition, Reducing Waste

One Shopping Habit That Reduces Packaging Waste

Corie Muldoon

Shop the perimeter of the grocery store first!

The outer edges typically house fresh produce, meat, dairy, and bulk items – foods with minimal or no packaging. The inner aisles contain processed foods wrapped in multiple layers of plastic and cardboard.

Here’s how to make it work:

  • Start with produce (choose loose items over pre-packaged)
  • Hit the bulk bins for grains, nuts, and spices when possible
  • Only venture into inner aisles for specific items on your list
  • Bring reusable bags for produce instead of using the plastic ones provided
  • Opt for paper bags for bulk bins items

This shopping pattern naturally reduces packaging waste while steering you toward healthier, less processed foods. You’ll also spend less money since packaged convenience foods typically cost more per serving.

Try this today!

Plan your next grocery trip starting with the perimeter! Notice how much less packaging ends up in your cart.

Nutrition, Wild Life Awareness

Eating Like the Wild: Plant-Based Nutrition Inspired by Herbivore Wisdom

Corie Muldoon

Estimated read time: 2 minutes

Watch a rabbit in your garden and you’ll notice something remarkable… it doesn’t stress about meal planning, count calories, or feel guilty about food choices.

Wild herbivores have mastered intuitive eating, offering us profound lessons about nourishment and satisfaction.

Nature’s Nutritional Wisdom

Wild herbivores follow three key principles that revolutionize how we think about eating:

Seasonal Variety: Deer don’t eat the same plants year-round. They naturally rotate their diet based on what’s available, ensuring diverse nutrition and preventing digestive boredom.

Mindful Consumption: Notice how slowly herbivores chew. This thorough processing aids digestion and triggers natural satiety signals—something we often miss when eating quickly.

Fresh Focus: Wild animals instinctively choose the freshest, most vital plants available. They can sense nutritional quality in ways we’ve forgotten.

Your Herbivore-Inspired Eating Plan

Morning Grazing: Like rabbits who eat most actively at dawn… front-load your day with fresh fruits and vegetables when your digestive fire is strongest.

Seasonal Rotation: Change your staple vegetables every few weeks, mimicking how wild animals naturally vary their diet with the seasons.

Mindful Chewing: Count 20 chews per bite for one meal daily. This simple practice improves digestion and helps you recognize true hunger and fullness.

Fresh First: When grocery shopping, choose the freshest produce available. Trust your senses like wild animals do—avoid anything that doesn’t look, smell, or feel vibrant.

The Wildlife Connection

Every plant-based meal you enjoy supports the ecosystems that wild herbivores depend on. Industrial animal agriculture destroys more wildlife habitat than any other human activity. In contrast, plant-based eating helps preserve wild spaces our animal neighbors need to thrive.

This Week’s Challenge

Visit a local farmers market or pick one new seasonal vegetable to try. Eat slowly and mindfully, imagining the wild animals who enjoy similar plants in nature!