High Sierra Nutritional Wellness

Home
United States
Bishop, CA
High Sierra Nutritional Wellness

Providing nutritional counseling to the Eastern Sierra and remotely. Offering health protocols throu

Nutrition is a science focused on the interactions between living organisms and their food. It is the study of the biological processes used by the body to break down, absorb, and utilize the nutrients contained in food. Nutrients are the chemical substances within food that are required by the body to sustain life. They provide us with energy, contribute to our body structure, and they regulate a

nd assist with the body processes. There are some essential nutrients that the body cannot make and therefore those nutrients must be obtained from our diet. These nutrients should be of the best quality and balanced in our diets in order for us to truly achieve wellness. In eating a nutrient dense diet filled with real, whole, and traditional foods you will find optimal health. Food can either be a great healer and nourish us or it can hinder our health and deplete the body of nutrients, minerals and enzymes. Eating a diet that consists largely of whole and nourishing foods is the best approach to take when making food choices in our day to day. This allows the body to have enough reserves of vital nutrients to digest and metabolize the less than ideal foods. When we try to restore your health with nutrition and other natural therapies we are working with the body's biochemistry. The most basic and sometimes the most effective therapy is your diet. Many people don't make the connection between their day to day habits and the symptoms they suffer. Poor health, weight issues, and most chronic diseases are the result of inadequate nutrition, improper digestion or stress. My goal as a nutrition and wellness counselor is to help you identify the areas in your diet and lifestyle that could be negatively affecting your health and to provide you with clear instruction, guidance, and support to help you make the changes you need to attain an optimal state of wellness. Many people can benefit from working with a nutritionist, for many different reasons - whether you need a complete diet overhaul, are looking to manage a medical condition, want to fine-tune your food choices, or eat for sports performance. We will work together to help you build up a strong foundation of health and achieve your goals.

11/04/2021

Recipe for Kale and Pork Soup: this is an easy recipe and a great one for brining in the warmth during the colder months. Of course I always opt for local, seasonal, and organic and suggest everyone do so as well. Ingredients for meatballs: 1lb ground pork 2, 2 Cloves garlic diced, 1/4 purple onion diced, 1 Tbl Chinese 5 Spice. Mix all ingredients together and set aside. Ingredients for soup: 6 cups (homemade) chicken broth, 1/4 purple onion diced, 1 Tbl ghee (butter, tallow, lard, or coconut oil), 2 Tbl diced or grated ginger, 4 inch piece of lemon grass - sliced, 2 cup chopped kale - stems removed and chopped, 1 cup chopped broccoli, 1/2 cup chopped zucchini, 1 -2 tsp dried red pepper flakes, dash salt. Directions: make the meat mixture and set aside. Meanwhile in a heavy bottom stock pot over medium high heat add your oil/fat. Once warmed add your onion and ginger and let sauté until aromatic, add the kale stems and any broccoli stems. Sauté until bright green. Add the broth and bring to a boil. Once boiling take your meat mixture and form into small meat balls and drop into boiling broth. This will cook the meat as well as release a lot of added flavor to the broth. Add the red chili flakes. Stir to make sure meat balls don't stick to one-another. Add the broccoli, kale and zucchini cook a few minutes until tender. Add salt to taste and enjoy! Top with fresh green onion and cilantro.

08/16/2021

I recently had a client ask about diet during menstruating 🩸, wondering if during this time there are certain things we should be eating. I found that I couldn't just answer her with talking about the diet during me**es without talking about the diet through all four stages of the cycle. I wanted to share that with you all in hopes of helping you deal with hormonal imbalances, PMS symptoms, fatigue, etc. The Follicular stage- is the week or so before you ovulate and when our energy level tends to be at its lowest. Iron rich and B-Vitamin rich foods are important, like dark leafy greens, pasture raised beef, chicken, & eggs, beans, lentils, nuts and seeds. Pumpkin seeds and h**p are great during this time. The next phase is ovulation - this lasts 1-2 days, its beneficial to cut the simple and processed carbs out totally on these days. things like chard, spinach, asparagus and Brussel sprouts. Also, adding things like raspberries, blueberries, and strawberries, raw shredded coconut which are high in antioxidants and help increase glutathione which is good for the release of our eggs. Especially if one wants to get pregnant. The third phase is the luteal phase - this can be anywhere from 9-17 days. Progesterone rises, pms symptoms can occur, and cravings for fatty foods can increase. This is also a time when we can become more sensitive to blood sugar changes throughout the day, thus eating too little can have a very nasty impact on mood. Eating light but frequent is ideal during this phase. And once again those B Vitamin rich foods are important as well as foods rich in calcium, magnesium and fiber. Roasted starchy vegetables like sweet potatoes, potatoes, squash, pumpkin, carrots, turnip, etc are great during this phase. Grains like brown rice, millet, and quinoa. Chickpeas, kidney beans, pastured turkey and beef. hen the menstrual phase: anywhere from 2-9 days. Progesterone drops, and estrogen peaks and then drops. This is a time to focus on blood building foods - like kidney beans, adzuki beans, kale, pastured beef, mushrooms, sea vegetables, beets, dark berries, flaxseeds, cucumber, broths and soups- for the collagen which helps to rebuild.

06/03/2021

Real food grown organically and locally is about as good as it gets. The health of the soil has everything to do with the nutrition profiles of the food- that goes for both plants and animals. In reading a textbook one would think that all carrots are loaded with vitamins and minerals but there has been a steady decline in the last decades. This is due to soil depletion from modern agricultural methods which are heavy on persticides and herbicides. These practices have stripped increasing amounts of nutrients from the soil in which the food we eat grows. On farms and gardens which have used these modern methods, successive generation of fast-growing, pest-resistant carrot is truly less good for you than the one before. The key to healthier food. Ditching the pesticides and fertilizers in favor of organic growing methods is good for the soil, the produce and the people and animals that consume them. Buying regularly from local organic farmers is the most nutritious avenue for good health.

04/21/2021

Going back to those whole roasted chickens and the broths...this is a Tuscan Tortellini Veggie Soup made with chicken broth from a chicken last week. I really can’t express enough how far a whole chicken can go, both nutritionally and economically.

04/16/2021

Seasonality is important. Eating whole foods gives us access to their complete nutrient profile and eating foods during their growing season not only reconnects us with the cycles of nature but it also benefits our own organ health, as each season is associated with a flavor that corresponds to certain organs and organ systems. Sounds far out I’m sure, but just as the earth changes with the growing seasons so too do our bodies. Spring is a great time for sweet and pungent foods which stimulate the liver, cleansing us from the heavier fare of the winter and priming us for the longer days.

01/30/2021

I baked another whole chicken last night ( a small one, not more than 3lbs) and I wanted to share the step by step process of making a broth. As soon as we finished eating dinner I promptly stripped the bird of all the meat and added it along with some of the veggies from the pan to a slow cooker, covering with water, adding seaweed and let cook for 12 hours. This morning I strained the broth, and will put in the freezer for use at a later time. Meanwhile there is a bunch of meat left for sandwiches, salads, and tacos. This one 3lb bird that cost $11 will have provided about 9 individual meals by the time it’s all gone.

01/28/2021

Winter arrived to the Eastern Sierra with a bang yesterday. Conditions were conducive to making soup. I pulled the last of the turkey carcass from Thanksgiving out of the freezer and cooked it for 8 hours in the instant pot along with some onion, carrots and . It made a beautiful broth. In stripped the bones, and set the meat aside. I chopped up some of the veggies we had in the fridge, sautéed the 🧅 🧄 and celery into a nice caramelized base. Added the carrot, potatoes and brussel sprouts. Poured in the broth and simmered for about an hour. Once the veggies were tender I added the turkey meat. It made for a cozy dinner, and a warming breakfast for two. Buying whole birds and using the whole thing is a super economical and highly nutrient dense way of eating. It doesn’t have to be a huge 🦃; chicken, pheasant, grouse, quail...you can do this with them all. Rich in collagen, amino acids, vitamins, minerals, protein and fat, homemade broths and soup should be a kitchen staple for everyone that has the means.

01/20/2021

Eating real food doesn’t have to break the bank. It can be done and this book is a great way to get you started. I ordered this copy from Thrift Books for a mere $3. Please, if you’re on a tight budget and struggle with time and ideas on how to eat real food this is a great resource.

01/14/2021

What does nutrition mean and how can you prioritize nutrient dense foods when living on the road, not having a lot of money or when living in a food desert? and I lived in our van for close to 5 years and opting for nutrient dense foods was and still is a priority. We made sure to always have a budget for real foods and ample room to store them. The cabinets held canned veggies, grains, & beans, dried fruits and veggies. The icebox held cheese, proteins of various nature and any fresh fruits & veggies we could get. The nutrient density of a food is basically the amount of beneficial nutrients one gets for the amount of calories in an item. More simply put its foods rich in vitamins, minerals, complex carbohydrates, good protein and healthy fats. These are foods that are basic and simple like meat🥩 poultry 🍗 eggs🥚 whole grains, fish 🐟,beans, legumes, nuts🌰 fruits and veggies. We have always been fortunate in that we have time - the time to shop and the time to cook. We also have money, not loads but enough. For those who may not have the time there can be some work around like meal prep, and easy to put together meals. For those who don’t have the funds there are social programs like SNAP that can be used to purchase real food from grocery stores and farmers markets. Additionally, community gardens and home gardens are great investments in time and energy, but maybe the most important is to re-educate ourselves about what real nutrition is and how opting for nutrient density is better for our health and our wallets in the long term. Starting this year through I will be teaching nutrition to the foster and probation youth at Sierra Quest. Leading by example is one way, but implementing real and effective change comes from empowering people to have and make the choices for themselves through good education and access. 📷

12/03/2020

Are you eating fermented foods regularly? Maybe you’re wondering what “fermented” even means. Probably the most consumed fermented item is alcohol - think beer and wine. But, it’s also so much more than that. Fermented foods aid our health by improving the health of our gut by bringing in beneficial bacteria, improving the digest ability of foods, improving our immune system, and helping to curb inflammation. Any grain or vegetable can be fermented, dairy can even be fermented. Do yourself a favor and get some in your diet - your gut will thank you.

10/15/2020

Many of us have heard the old adage, “Let food be thy medicine,” but how many of us really understand what that means? In my 5 years of work as a Nutritionist and Nutritional Therapist I’m continuously appalled with the system of western medicine and the lack of knowledge and information given to people in regards to their health conditions. For many of my clients I’m a last resort, as they’ve navigated the medical system for their condition(s), taken the meds and advice prescribed and yet they still suffer. The predominant reason is because the root of the issue has never been addressed, only the symptoms were treated and diet, the foods these people eat every single day, is hardly ever talked about. In the westernized world using food as medicine is considered “fringe,” yet this practice has been around basically since man could eat. It’s not something you buy in a kit, it’s not a fad diet, it’s having a healthy, nourishing and long lasting relationship to food and coming to understand what works for you as an individual. Food plays a tremendous role in our everyday and long term health and well-being. Understanding how to manage an illness or condition with nutrition very well could be the thing that helps you the most. If anyone is seeking nutrition help for managing a condition or illness, for managing weight, for dealing with food allergies/sensitivities, for sports performance or just for general health and well being Im happy to work with you.

05/19/2020

With the pandemic people have taken to the kitchen more to occupy their time. It’s a habit that I hope sticks as home cooked meals are a great way for family to come together and are typically more nutritious. I recently made my first batch of . The chives came from our garden, the cheddar and raw milk one and the flour was a USA grown and milled . When I do bake I typically opt for more as theyve been minimally of at all changed over time by breeding and genetic modification. Einkorn, an early wheat species dating back to 7500BC, has never been crossed with any other species and remains how it’s always been. Because it’s a pure wheat it’s easier to digest, it’s also loaded with nutrients like thiamin and other B vitamins and trace minerals. It has a significant amount of the powerful antioxidant .
It has a Higher Oxygen Radical Absorbance Capacity (ORAC) than durum and bread wheat and a higher content of proteins, tocols, and carotenoids than other species of wheat. If you’re in the market for a new flour I can’t recommend Einkorn enough. @ Bishop, California

Address

Bishop, CA
93514

Telephone

+17609203403

Website

http://www.highsierranutritionalwellness.com/

Alerts

Be the first to know and let us send you an email when High Sierra Nutritional Wellness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to High Sierra Nutritional Wellness:

Want your practice to be the top-listed Clinic in Bishop?