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!

Lifestyle, Nutrition

How Plant-Based Diets Protect Wildlife and Ecosystems

Corie Muldoon

A growing body of evidence suggests that adopting a plant-based diet can significantly contribute to conserving wild spaces and supporting thriving wildlife populations. Here’s how:

1. Reducing Land Use:

Animal agriculture is a major driver of land use: A substantial portion of the world’s habitable land is dedicated to raising livestock and growing feed crops for them.

This requires vast amounts of land, leading to deforestation and the conversion of natural habitats into agricultural areas.

Plant-based diets are more land-efficient: Plant-based foods require significantly less land to produce the same amount of calories or protein compared to animal products.

Studies suggest that widespread adoption of plant-based diets could drastically reduce the need for agricultural land, potentially freeing up space for ecosystem restoration and allowing natural vegetation and wildlife habitats to recover. 

2. Mitigating Deforestation and Habitat Loss:

Livestock farming fuels deforestation: The need for pastureland and animal feed crops contributes to deforestation worldwide, particularly in vital ecosystems like tropical forests.

Plant-based choices help preserve forests: Choosing plant-based foods reduces the demand for animal products. This, in turn, reduces the need for land for animal agriculture, helping to preserve forests and the biodiversity they support. 

3. Conserving Water Resources:

Animal agriculture is water-intensive: Raising livestock demands a lot of water for watering crops, providing drinking water for animals, and processing animal products.

Plant-based diets require less water: Plant-based diets are generally more water-efficient than diets high in animal products, helping to conserve this vital resource. 

4. Reducing Pollution:

Livestock farming generates waste: Animal agriculture produces large amounts of waste that can contaminate waterways and contribute to air pollution.

Plant-based options lessen pollution: Reducing the consumption of animal products can help reduce the amount of waste generated and the associated pollution, leading to healthier ecosystems and cleaner water. 

5. Protecting Biodiversity:

Habitat destruction drives biodiversity loss: The conversion of natural habitats for agriculture is a leading cause of species extinction.

Plant-based diets help protect biodiversity: Reducing reliance on animal agriculture can protect natural habitats and support the diverse plant and animal life they contain, helping to prevent species loss. 

In essence, shifting towards a plant-based diet can contribute significantly to a healthier planet by:

  • Reducing the environmental footprint
  • Conserving natural resources
  • Protecting wildlife habitats
  • Helping mitigate climate change

Making conscious food choices that focus on plant-based options can contribute to a more sustainable future for both people and the animal neighbors who share the planet.

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

Lifestyle, Nutrition

Understanding Industrial Animal Agriculture’s Impact

Corie Muldoon

Industrial animal agriculture, also known as factory farming, is a modern method of raising livestock characterized by high animal density, confinement, and reliance on concentrated feed.

These operations, formally called Concentrated Animal Feeding Operations (CAFOs), raise large numbers of animals in confined spaces, often indoors, and prioritize maximizing production and minimizing costs.

This system, while efficient, raises significant ethical, environmental, and public health concerns. Here’s a more detailed look:

Key Characteristics:

High Animal Density: Large numbers of animals are confined in relatively small spaces, often in cages or pens. 

Confinement: Animals are typically kept indoors and not allowed to graze or forage freely. 

Concentrated Feed: Animals are primarily fed with purchased or grown feed, rather than grazing on pasture. 

Mechanization: Industrial animal agriculture often utilizes mechanized feeding and manure management systems. 

Ethical Concerns:

Animal Welfare: The confined and crowded conditions can lead to various health problems for the animals, such as lameness, respiratory issues, and infectious diseases. 

Cruel Practices: Industrial farming methods often involve painful procedures like debeaking, tail docking, and castration without anesthesia. 

Lack of Stimulation: Animals are deprived of natural behaviors like foraging, grazing, and social interaction, leading to boredom and stress. 

Environmental Impacts:

Water Pollution: CAFOs generate large amounts of manure, which can contaminate waterways with excess nutrients, pathogens, and antibiotics. 

Air Pollution: Industrial animal operations release various air pollutants, including ammonia, hydrogen sulfide, and greenhouse gases like methane and nitrous oxide. 

Deforestation: The production of feed crops for CAFOs contributes to deforestation, as land is cleared for agriculture. 

Greenhouse Gas Emissions: Animal agriculture contributes significantly to global greenhouse gas emissions, primarily through methane from livestock and nitrous oxide from manure management. 

Resource Depletion: Industrial animal agriculture requires large amounts of water, land, and energy for feed production and animal management. 

Public Health Concerns:

Antibiotic Resistance: The widespread use of antibiotics in industrial animal agriculture contributes to the development of antibiotic-resistant bacteria, which can pose a threat to human health. 

Disease Transmission: The crowded and unsanitary conditions in CAFOs can facilitate the spread of infectious diseases, including zoonotic diseases that can jump from animals to humans. 

Food Safety: Contamination of meat and other animal products with harmful bacteria and other pathogens can occur during the slaughtering and processing of animals raised in CAFOs. 

In conclusion, industrial animal agriculture, while efficient in some ways, raises serious ethical, environmental, and public health concerns that warrant careful consideration and potential policy changes to promote more sustainable and humane food systems.

Keep on reading: How Plant-Based Diets Protect Wildlife and Ecosystems

Mental Health, Nutrition

Nourishing Your Mind: Foods That Boost Mental Wellness

Corie Muldoon

Did you know that what you eat affects your mood as much as your waistline?

The gut-brain connection is real… and the foods you choose either nourish your mental wellbeing or leave your brain starving for essential nutrients.

The Gut-Brain Connection

Your gut produces about 90% of your body’s serotonin—the “feel-good” neurotransmitter. When you nourish your gut with the right foods, you’re literally feeding your mood.

Seeds of Mental Wellness

1. Omega-3 Rich Foods

The Science: Walnuts, flax seeds, and chia seeds support neurotransmitter production and reduce inflammation.

Plant the seed: Aim for 2-3 servings weekly. Sprinkle ground flax on oatmeal, add chia to smoothies, or snack on a handful of walnuts.

2. Fermented Foods

The Science: Yogurt, kimchi, sauerkraut, and kombucha support gut microbiome diversity, which directly impacts mood regulation.

Plant the seed: Add one fermented food daily—even a small serving of yogurt with your oatmeal or tacos counts.

3. Dark Leafy Greens

The Science: Spinach, kale, and collards are rich in folate, which helps produce mood-regulating neurotransmitters.

Plant the seed: Blend a handful into your morning smoothie or add them to soups and stir-fries.

4. Whole Grains

The Science: Quinoa, brown rice, and oats provide steady glucose to the brain and contain B vitamins… essential for mental clarity.

Plant the seed: Swap white rice for brown rice or add oats to your breakfast or dessert rotation.

Small Steps, Big Impact

• Hydrate mindfully: Even mild dehydration affects concentration and mood. Try lemon water, sparkling water, or homemade iced tea for variety.

• Reduce sugar spikes: Pair sweet foods with protein to prevent blood sugar crashes that trigger anxiety and irritability. For example, corn with tofu scramble or strawberries on a chickpea salad.

• Practice mindful eating: Slow down during meals. This improves digestion and helps you recognize true hunger and fullness cues.

One Week Challenge

Choose one brain-boosting food to add to your daily routine this week. Notice how you feel after incorporating it consistently. Your brain (and mood) will thank you.

Next week: Movement as Medicine Why consistent, mindful movement creates compounding mental health benefits over time.

Remember: While nutrition significantly impacts mental health, it’s not a replacement for professional treatment. If you’re experiencing persistent mental health symptoms, consult with a healthcare provider. See free resources here

Nutrition, Seasonal - Spring

5 Spring Foods to Refresh Your Diet

Corie Muldoon

Spring offers the perfect opportunity to refresh our diets and revitalize our energy levels. Here are five seasonal powerhouses to incorporate into your meals this spring:

1. Asparagus

  • Vibrant green vegetable
  • Rich in B9, vitamins A, C, and K
  • Helps combat fatigue
  • Supports immune system

Quick Tip: Roast asparagus with olive oil and lemon juice for a simple side dish, or add it to tofu scramble for an energy-boosting breakfast.

2. Strawberries

  • Sweet red berries
  • Loaded with vitamin C and antioxidants
  • Fights inflammation
  • Boosts energy levels naturally

Quick Tip: Blend into smoothies, top your morning oatmeal, or enjoy as a refreshing afternoon snack for sustained energy.

3. Leafy Greens

  • Spinach, arugula, lettuce, etc
  • Rich in iron and magnesium
  • Helps prevent anemia
  • Supports muscle function

Quick Tip: Create a spring salad with mixed greens, strawberries, and a light vinaigrette, or blend into smoothies for a nutritional boost.

4. Radish

  • Crisp, peppery vegetable
  • Packed with vitamin C
  • Natural detoxifier
  • Improved energy and clarity

Quick Tip: Slice thinly for salads and sandwiches, or enjoy them with a pinch of sea salt for a refreshing, hydrating snack.

5. Peas

  • Fresh spring peas are
  • Nutritional powerhouses
  • Protein, fiber, and complex carbs
  • Steady energy throughout the day

Quick Tip: Add to pasta dishes and risottos, or steam and toss with mint for a simple side that celebrates spring’s flavors.

By incorporating these seasonal foods into your meals, you will:

  • Enjoy the freshest flavors spring has to offer
  • Naturally enhance your energy levels and overall well being

Your body will thank you for this natural spring cleaning – Happy eating!

Nutrition

Daily Water Intake: Half a Gallon or Gallon?

Corie Muldoon

While a gallon of water a day might seem like a good idea, aiming for at least a half a gallon is a good starting point.

Whether you should aim for a gallon a day varies based on factors like activity level and climate. Let’s dive a little deeper:

Factors Influencing Water Needs:

  • Activity Level: If you exercise or sweat a lot, you’ll need more water

  • Climate: Hot, humid weather increases water loss through sweating

  • Diet: Certain foods (ie. high in sodium) can increase fluid needs

Drinking a Gallon of Water:

Not Harmful for Most: Drinking a gallon of water a day isn’t inherently harmful for most healthy individuals

Potential Issues: Excessive water intake can lead to hyponatremia (low sodium levels) if you’re not replacing electrolytes. If you are drinking a gallon a day, doing a water fast, or hungover, consider adding a salt supplement like LMNT or Flash IV to your daily diet [*]

Listen to Your Body: Pay attention to thirst cues and urine color (clear or pale yellow is a good sign)

Tips for Staying Hydrated:

  • Carry a water bottle: Keep a reusable water bottle with you throughout the day

  • Eat hydrating foods: Fruits and vegetables with high water content can contribute to your daily fluid intake

  • Don’t wait until you’re thirsty: Drink water regularly throughout the day, rather than waiting until you feel thirsty

  • Make fruit-infused water: Add lemon, cucumber, strawberry, or orange slices to ice water for a refreshing drink

What’s Right for You?

Here are three questions to help you determine if you should be drinking a half gallon or a gallon of water per day:

  1. What’s my activity level and environment?

    If you exercise intensely, work outdoors, live in a hot/dry climate, or sweat significantly throughout the day, you may need closer to a gallon. For moderate activity in temperate conditions, a half gallon might be sufficient.

  2. What physical signals am I getting from my body?

    Are you frequently thirsty? Is your urine dark yellow rather than pale or clear? Do you experience headaches or fatigue that improve with hydration? These could indicate you need more water.

  3. Do I have any specific health considerations?

    Certain medical conditions, medications, pregnancy, or breastfeeding can increase water needs. Conversely, some kidney or heart conditions might require limiting fluid intake.

Remember that individual hydration needs vary significantly. The often-cited “eight 8-ounce glasses” (about half a gallon) is a general guideline, but your specific needs may differ based on the factors above.

Happy hydrating!

Mindfulness, Nutrition

Mindful Eating: How I Revamped My Diet for Better Energy (+ Weekly Nutrient Checklist)

Corie Muldoon

Ever wonder why some days you feel energized and focused, while others you’re dragging by 2pm?

For years, I blamed my fluctuating energy on everything from stress to not enough sleep. But when I started paying closer attention to what I was eating…

I discovered a direct connection between my meals and my mood.

My Wake-Up Call

This winter, I hit a wall. Despite getting decent sleep and managing my stress, I felt constantly foggy and tired. My workout performance was declining, and I found myself reaching for coffee multiple times a day just to function.

Instead of adding another supplement or trying another energy drink, I decided to take a mindful approach to my nutrition. I started simple by logging what I ate and how I felt afterward. I noticed things like…

  • Lack of protein led to mid-day energy crashes
  • Days without enough vegetables left me feeling depleted
  • When I skipped meals, my decision-making suffered (late night eating, carb loading, chips, french fries, etc)
  • Weeks without enough variety meant missing key nutrients

Four Simple Shifts

I didn’t want a complicated diet plan that I wouldn’t stick to. Instead, I focus on a few mindful changes that make a huge difference:

1. Protein at Every Meal

Aim for 20-30g of protein at each meal. For me, this looks like tofu scramble or oatmeal for breakfast. Adding beans to my lunch salad. And cooking up tempeh, seitan, or a hearty serving of legumes for dinner.

2. Eat the Rainbow

Include 5 different colors of fruits and vegetables daily. This simple visual approach ensures I’m getting varied nutrients without having to obsess over specifics. I also like to buy fruits and vegetables I normally wouldn’t to get different nutrients in.

3. Drink a Protein Shake Right After Workouts

Smash a protein shake within 30 minutes of a workout ending. Gives my muscles fuel to start rebuilding. Makes me feel overall better too! I love the 1st Phorm Vegan Protein mix. Clean, key nutrients, quality.

4. Weekly Meal Prep

Plan ahead. Wash and chop fruits and veggies. Cook up rice and sweet potatoes. Prep salads. Make grab-and-go options like pb&j and trail mix. Whatever is gonna make weekly eating easier in the day-to-day.

The Results

Within two weeks of mindful eating, I noticed:

  • More stable energy throughout the day
  • Better workout recovery
  • Improved focus during focus times
  • Less reliance on caffeine
  • Fewer cravings for quick sugar fixes

The best part? This approach doesn’t require counting calories or eliminating food groups. It’s about adding nutrients mindfully, not restricting.

Weekly Nutrient Checklist

Ready to try this yourself? Here’s a simple checklist Joe and I use to make sure we’re covering our nutritional bases each week:

WEEKLY NUTRIENT CHECKLIST

Daily Targets:

  • Plant protein at each meal (legumes, tofu, tempeh, seitan, oats)
  • 3+ different colored vegetables
  • 2+ servings of fruit
  • 2+ different herbs or spices
  • 1+ serving of healthy fats (avocado, nuts, seeds, olive oil)
  • 64+ oz water

Weekly Targets:

  • 2+ servings of omega-rich foods (walnuts, flax seeds, chia seeds)
  • 3+ servings of leafy greens
  • 2+ servings of fermented foods (plant yogurt, kimchi, sauerkraut)
  • 3+ meals with beans or lentils
  • 2+ different herbs or spices
  • 1+ serving of nutritional yeast (B vitamins)

Mindful Habits:

  • Check in with hunger every 3 hours
  • Eat without screens for at least one meal daily
  • Prepare food options for busy days
  • Notice energy levels after meals

Mindful eating isn’t about perfection – it’s about awareness. Don’t feel pressed to hit every target every day. This checklist is more about staying mindful of what our bodies need.

Start Small

If this seems overwhelming, that’s okay! Let’s start by picking just one area to focus on this week. Maybe it’s adding more protein to breakfast or including one more vegetable with dinner. Small, consistent changes add up to significant energy improvements over time.

What one mindful eating shift will you try this week? I’d love to hear how it goes!