Sustainably Whole

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Nutritional Therapy Practitioner blending foundational nutrition with Traditional Chinese Medicine wisdom to help people reconnect with their bodies and find sustainable, grounded wellness—without trends, overwhelm, or gimmicks.

Merry Christmas from our family to yours!
12/26/2025

Merry Christmas from our family to yours!

Rice gets written off as “empty,” but that really depends on which rice you’re eating and why.White rice:– easiest to di...
12/24/2025

Rice gets written off as “empty,” but that really depends on which rice you’re eating and why.

White rice:
– easiest to digest
– lowest in fiber and antinutrients (but also nutrients)
– great when digestion is stressed, during illness, pregnancy, or high training
– often fortified, but naturally low in minerals and fiber

White rice shines when the body needs quick, gentle fuel without extra work.

Brown rice:
– higher fiber, magnesium, and B vitamins
– higher levels of arsenic (contained in the outer hull)
– more filling for some
– harder to digest for many (phytic acid can block mineral absorption)
– can worsen bloating or gut irritation if digestion is already weak

Brown rice isn’t “better,” (or worse), it is more demanding on digestion, but it can supply more fiber and nutrients when properly-prepared.

Wild rice (technically a grass):
– highest in protein, zinc, magnesium, and antioxidants
– very filling
– firmer texture, slower digesting
– great for blood sugar balance and nutrient density

Wild rice is the most nutrient-dense, but also the least gentle.

Bottom line:
Different rice serves different bodies at different times. Sometimes you need nourishment. Sometimes you need ease. Sometimes you need both.

Food isn’t about rules — it’s about context (and preparation, but that is a post for another day)!

If you could use some support tailoring your diet and daily rhythms to better nourish you, I offer grounded, personalized nutrition support rooted in real food and whole-body health!

As fall closes, we’re also entering the final phase of the Wood Snake year.In Traditional Chinese Medicine, Wood is abou...
12/19/2025

As fall closes, we’re also entering the final phase of the Wood Snake year.

In Traditional Chinese Medicine, Wood is about growth, vision, and direction. Snake energy is internal, intuitive, shedding skins slowly rather than forcing change. Together, this year asked for *quiet transformation* — less pushing, more listening.

For many, it’s looked like:
🐍 old patterns loosening
🐍 clearer boundaries
🐍 a deeper sense of what no longer fits
🐍 growth that happened internally before it showed on the outside

Fall itself mirrors this. The Metal season has been about refinement, grief, truth, and letting go. What stays gets simpler. What goes was ready.

Now we turn toward winter, the Water season — rest, storage, depth, and trust. This isn’t the time to sprint or reinvent. It’s the time to conserve energy, nourish kidneys and nervous system, and let what’s been growing underground settle.

If this year felt slower, heavier, or more inward than expected — that wasn’t failure.
That was alignment.

We don’t rush winter.
We enter it prepared.

Schedule a discovery call to see how I can support you this winter, and as we shift slowly towards the year of the Fire Horse! 🔥🐎

Photo by Patricia Hall Photography

Yay for National Chocolate Covered Anything Day! 🍫Here’s a fun reason chocolate feels so comforting: it shares some of t...
12/17/2025

Yay for National Chocolate Covered Anything Day! 🍫

Here’s a fun reason chocolate feels so comforting: it shares some of the same fat + sweetness signals as breast milk, which naturally tell the body “you’re safe, you’re nourished.”

That’s why chocolate doesn’t just taste good — it feels grounding and soothing on a nervous-system level.

Pair chocolate with nuts, and it becomes even better: healthy fats, minerals, and a slower, more satisfying sweetness.

A quick tip when choosing chocolate:
– For straight chocolate, aim for 70% cacao (raw)/ cocoa(roasted) or higher
– For chocolate-covered nuts, a slightly lower percentage is fine since the fats help balance the sugar
– Short ingredient lists matter

Comfort food doesn’t need defending.
Sometimes it’s exactly what the body is asking for because nervous system health is just as important as gut health!

Hydration isn’t just about drinking water — it’s about actually using it.This is where apple cider vinegar quietly shine...
12/14/2025

Hydration isn’t just about drinking water — it’s about actually using it.

This is where apple cider vinegar quietly shines.

A splash of raw, unfiltered ACV in water supports stomach acid and mineral absorption, which helps your body hold onto water instead of flushing it straight through. Add a pinch of salt and it becomes a gentle, old-school electrolyte. Simple. Effective.

Because it’s raw, it’s also a living food with a small but real dose of probiotics.

Here’s the part that sounds backwards but matters:
ACV is acidic going in, but it has an alkalizing effect in the body once metabolized. That’s part of why it can feel so supportive when things feel heavy, sluggish, or inflamed.

It also supports the body’s natural detox pathways — digestion, bile flow, liver — not in a harsh cleanse way, but in a help things move and clear way.

⌚Timing I use:
Morning: rehydrate + wake digestion up
Before meals: support digestion and steadier blood sugar
After heavy meals: help things move instead of sitting

You don’t need much.
1–2 teaspoons in a big glass of water is plenty. Add a pinch of Celtic sea salt and a glug of honey or maple syrup (grade b has the most minerals) for an electrolyte boost!

It’s simple and inexpensive. It’s old wisdom.
And honestly… it’s kind of magical.

Did you know that dehydration is the most common nutritional deficiency? Share this to encourage your family and friends to drink more water and feel better this holiday season!

A tiny scoop with a big impact. 🐄✨Liver is one of the most nutrient-dense foods on the planet — rich in bioavailable iro...
11/28/2025

A tiny scoop with a big impact. 🐄✨
Liver is one of the most nutrient-dense foods on the planet — rich in bioavailable iron, B12, folate, choline, copper, vitamin A, and all the cofactors our bodies need for energy, healthy blood, fertility, and strong detox pathways. It’s basically nature’s multivitamin.

If you’re not a fan of the taste (or don’t always have fresh liver on hand), desiccated liver makes it effortless to get those benefits. Just stir a spoonful into soups, stews, Mac and cheese sauce, spaghetti, sauces, or eggs and you’ll never even notice it’s there — but your body will.

Just look for grass-fed, grass-finished sources from trustworthy brands so you know you’re getting clean, nutrient-rich liver from healthy animals with no added toxins or fillers. Simple, real nourishment.

One container lasts forever, take advantage of the seasonal sales!🌱🤍

Address

1
Terrebonne, OR
97760

Opening Hours

Monday 9am - 2pm
Tuesday 9am - 2pm
Wednesday 9am - 2pm
Thursday 9am - 2pm

Telephone

5416046211

Website

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