Hi Everyone! Two things I hear often is "how do I build muscle or get toned?" and "how much protein do I need to get toned?" It's really quite simple. You need to work the muscles to build strength and tone and you need to eat enough nourishing food daily that has glucose and amino acids. You can provide your muscles with all the aminos acids and glucose needed to get toned, but if you're not actively working the muscle nothing will happen. Fruits are one of the best foods to support our muscles both in fueling a workout and in recovery. So it's easy to take the first step: eat more fruit. The next may be more difficult: be more active and lift more weights. You don't have to be lifting crazy heavy weights. You can simply lift whatever feels challenging or even just start with body weight. If you are curious where to start comment WORKOUT and I'll send you my 7-day workout guide!

This morning Nash came and sat next to me on the couch with such intention and looked up at me, as he does many times a day. I started crying. It was so sweet my emotions couldn’t. I remembered I’m in my luteal phase, and I sat there in gratitude for being able to experience all the emotions that come with the different phases of my female hormones. Funny enough, my period came moments later. 🥲 Women’s hormones never cease to amaze me. 🌸 The more I’ve learned about all the highs and lows of them I’ve gained such a deeper appreciation of them. Even the lower parts of the hormone cycles that aren’t quite as fun as the follicular phase (if you know what I mean 😉). I’ve recently been in this mental state of deep gratitude. I find myself in the middle of something, like on a run or crying about how sweet Nash is, and pausing and feeling grateful for being able to experience this thing. Being grateful for the phase in life I am now. It may not be where I want to be or where I thought I’d be by now in certain ways, but I’m still so genuinely grateful! How do you find yourself pausing and practicing gratitude?😌

Many of my clients talk to me about how tough it is to eat healthy at social events due to judgement from those around them. Whether they bring their own food and everyone questions what it is or they are questioned as to why they aren't going to eat something. I too have been there before and at first it really would get my down! Until I realized I needed to let it go for two important reasons: 1. I feel so much better with my health issues under control, and I'm happier for it. 2. It speaks more to their own insecurities about their health. It definitely feels uncomfortable at first being around friends and family when you've implemented new nutrition standards for yourself, but in time the more you do it, it will feel natural. Don't let the judgement stop you from going to social gatherings! Any judgement probably has nothing to do with you anyway! How did you get over the discomfort going to social events eating differently?

Hey everyone! I'm understand that it isn't really healthy(or good for reducing inflammation) to cook with oils/butters etc, even if they are considered healthy oils.... But what are your thoughts on cooking with ghee?

Welcome to the TD Nutrition community. You are now entering a hidden oasis on the internet for people looking to achieve their best health. Here's EXACTLY what to do first: Step 1: Introduce yourself HERE using this Copy/Paste Template: What's your nickname? Where you from? Favorite meal? Favorite fruit? What do you want immediate help with inside of this community? Step 2: Learn how to unlock everything by reading this. ------- Best practices in this community: • Try to level up quickly by commenting and posting your insights or health journey in the community. • Hit 'Like' 👍 on every helpful post or comment you see to help others level up. • When you write a post, break up your paragraphs into single sentences like I am doing now - this way more people will read what you write, and actually reply. • Make sure your profile picture is a photo of you. • Be cool. • If you ever get stuck, feel overwhelmed, are not sure what 'next step' to take, just ask the community. ------ Group Rules: 1) No Self Promotion 2) No Selling in the DM's 3) No Spamming the Community Feed