Eats by E.M., LLC, Naples, FL (2026)

03/01/2022

Lemme upgrade ya✨

By now you know that minerals are a key foundational element of health, & today’s post is to provide you with simple swaps to make eating a “mineral-rich diet” easier🙌🏼

Here are SIX easy upgrades you can make to increase your mineral intake…
✓Table salt ➡️ Sea Salt
“Wait, who uses salt anymore? Isn’t it bad for me?” HECK NO! Girl, you NEED salt. But, it’s all about the kind & quality of salt you consume. Unlike table salt, sea salt is very mineral-rich. Personally like Redmond’s Real Salt! I put a pinch or two of this in each glass of water, as well as on my meals!
✓Bottled water ➡️ Coconut water
Bottled water is stripped of its minerals and does nothing to hydrate your cells. Opt for mineral rich drinks like 100% coconut water that contain natural K, Na, and Mg!
✓Muscle meats ➡️ Organ meats & blends
I know what you might be thinking…who eats organ meats?! Gross! Well, organ meats are some of the most nutrient dense foods on the planet and we SHOULD be consuming them regularly. Incorporating organ meats such as desiccated beef liver from , and/or an organ/muscle meat blended beef like are great options!
✓Protein bars/shakes ➡️ Beef jerky & greek yogurt
Many protein bars & shakes are loaded with mystery ingredients, additives, and heavy metals. They also lack the natural from of minerals you would obtain from real protein sources. Opting for fresh, grass-fed jerky & greek yogurt are great whole-food sources of protein, healthy fat, & minerals that your hormones will LOVE💗
✓Almond & oat milk ➡️ Grass-fed milk
Where do I begin here...👀 To keep it short, grass-fed milk (just like grass-fed beef from above) is the GOAT compared to synthetic nut & oat milks on the market. Truly a nutrient-rich food that we need to thrive.
✓Egg whites ➡️ Pasture-raised whole eggs
Oh the classic egg debate…to eat the yolk or not🤔 Well, I’m going to tell you to eat the yolk EVERY. SINGLE. TIME. This is where the key vitamins and minerals reside that benefit the body. Opt for quality, pasture-raised eggs to achieve optimal nutrient-density🍳 I like

Which swaps are you going to try? 👇🏼

10/25/2021

My top tips for stronger, healthier HAIR✨

Let me preface by saying that it is very difficult to optimize hair health unless you have your metabolism in check FIRST! This means you need to be…

✓Eating enough ( #1), eating consistently and in balance, focusing on sleep and hormone support, exercising mindfully…

Once you master the above, these tips can be used for added success!

1️⃣ Daily beef liver - it contains SO MANY key nutrients, copper in particular. When it comes to hair, copper is uber important because it helps us create ENERGY from the food we eat. It is also loaded with B vitamins, which are oh so supportive of our hair!
2️⃣ Scalp massage or brushing - The health of our scalp has a huge impact on the hair follicle, so if we have poor circulation, it can lead to hair loss. Brushing stimulates the scalp by increasing blood flow. This means more nutrients brought to the root, which improves hair growth.
3️⃣ Daily mineral mocktail - I may sound like a broken record, but minerals are at the foundation of it all! Which is why a daily mineral mocktail is going to be game changer for hair health and more! Of keen interest here is magnesium because it makes ATP (a.k.a. energy).
4️⃣ Daily collagen, gelatin, or bone broth - these all contain essential amino acids that act as the building blocks for tissue development. They help improve skin elasticity, as well as hair strength, thickness, and shine.
5️⃣ Avoid heat when possible - Heat is damaging to the hair, especially when used regularly. Opt for air-drying whenever possible!
6️⃣ Quality fat + protein intake - we need adequate protein + fat intake to optimize hormone and metabolic health. Focus on quality animal sources here (grass-fed butter, beef, eggs, etc.)…

Hair is sort of the “last straw” when it comes to health. Therefore, if you notice hair-related problems (i.e. thinning, loss, damage, dullness, etc.), it means your body has been struggling with some sort of imbalance for quite some time. What this ALSO means is that it can take a long time for you to restore hair health because the body must heal inside before hair receives any attention! Patience is key🔑✨

08/25/2021

Anatomy of a MINERAL MOCKTAIL✨

I can’t stress enough the importance of mineral replacement! Because bottom line is…minerals run our body, literally! Each and every cell in our body requires minerals to make energy and make hormones [amongst other things].

While there are MANY minerals necessary for optimal health, the mineral mocktail focuses on minerals most utilized by the body [aside from calcium].

✓SODIUM - my two favorite sodium options for the mineral mocktail are Redmond’s real salt or Celtic sea salt. You can certainly use Himalayan pink salt, just note that it often contains trace amounts of heavy metals.

✓POTASSIUM - my go-to potassium source is coconut water by . My tip when picking a coconut water is check the ingredients [sometimes they contain sneaky ingredients like ascorbic acid].

✓MAGNESIUM - It is very difficult to keep up with magnesium depletion with food alone, therefore I often recommend a supplement to my patients! I like either magnesium glycerinate by or magnesium bicarbonate by . Each of these forms of magnesium are well-tolerated and efficiently absorbed.

✓WHOLE FOOD VITAMIN C - key words are “whole food”. Unfortunately, the “vitamin C” we often see in supplement form or added to foods is not a whole food source, but rather “ascorbic acid”. Check out my “adrenal support” highlight for why we should avoid ascorbic acid whenever possible.

Here’s to supporting our cells! Cheers💛

Comment below with any questions or your current favorite combo!👇🏼

*Note that this post is meant for inspiration only, this is not medical advice & you should consult a practitioner before starting something new!

08/18/2021

PSA: all those fancy skincare products aren’t your ticket to glowing, radiant skin✨You know what is? Key nutrition habits and consistency with consuming these 8 foods in particular!

What is it about these foods that help build healthy skin?👇🏼

✓Oysters: rich in copper, zinc, selenium, and vitamin D, all of which are involved in cellular metabolism and hormone health.

✓Bone Broth: helps with hydration and provides collagen, which is what maintains skin strength and elasticity

✓Avocado: great source of healthy fats and vitamin E, which is an antioxidant that protects you from the negative implications of too many PUFAs in the cells. Too many PUFAs can cause a multitude of skin issues.⠀

✓Citrus: key source of Vitamin C and other important minerals. Vitamin C supports collagen production!
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✓Liver: best source of Retinol (a.k.a. Vitamin A), which is the powerhouse skin vitamin - it slows aging and prevents damage from UV rays.⠀⠀⠀⠀⠀⠀
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✓Saturated Fats (i.e. butter, eggs, ghee, coconut oil): these fats support healthy cell membranes and protect the skin from sun damage! ⠀⠀⠀⠀⠀⠀⠀
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✓Kiwi: another great source of vitamin C and other minerals/antioxidants!⠀⠀⠀⠀⠀⠀⠀⠀
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✓Cacao: a prime source of magnesium. Magnesium supports SO many functions in the body, from hormone balance, blood sugar regulation, stress reduction, etc. All of these functions can directly impact skin health.⠀⠀⠀

Keep in mind, healthy cells = healthy skin! THUS, focusing on cellular function by way of key vitamins and minerals is what can play a pivotal role in your skin healing journey!

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