Tag: Nutrition

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!

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!

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

Newsletter

✨ April 2025 Newsletter ✨

Corie Muldoon

Hey Friend!

April was so refreshing! We touched on spring renewal, focusing on rejuvenation and fresh starts that align with the season.

This month, we’re excited to share some simple tools to help you refresh your own life! These tools are perfect for busy people looking:

  • Improve seasonal allergies
  • Get outdoors more
  • Add nutrients to their diet
  • Refresh digital habits

Let’s dive in!

 ✨ NEW ON THE BLOG ✨

✨ TEMPLATE OF THE MONTH ✨

Move It or Lose It: Movement Hacks for Busy People

Move It or Lose It: Movement Hacks for Busy People

Your body craves movement, but who has time for hours at the gym? These micro-movement strategies transform everyday moments into opportunities for health and vitality.

✨ WHAT I’M LOVING THIS MONTH ✨

Outdoor yoga, indoor plants, car detailing, organizing the bookshelf, camping, cooked veggies with liquid aminos, acoustic guitar radio on pandora

✨ QUICK FIT TIP ✨

Get outdoors more and explore your local parks. It’s a great way to relieve stress and promote good vibes! Fresh air, sunshine, exercise, animals, nature – all good for the soul. This month we camped at Ricketts Glen State Park for the night, it was a blast and much needed reset.

✨ KEEP ON STEPPING ✨

Another month in the books, super grateful for that! Wishing you a May full of good seeds, love, and joy. You got this. Whatever the goal, take it one day at a time.

“Day by day, in every way, we are getting better and better” – Émile Coué

Coué believed that by repeating this affirmation, we can cultivate a positive attitude and achieve personal growth. Give it a try!

If you found value in today’s post: like, comment, or forward to a friend

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!