Nourish: Eat for Vitality

Eat Like You Love Yourself

root cause healing, Functional Medicine, Heal chronic fatigue with Functional Medicine

A slogan boldly displayed on the entry wall of Evolve Juicery and Kitchen, our new healthy meal service and fresh smoothie/juice kitchen in Iowa City.

And I love it! It’s perfect.

“Eat like you love yourself.”

Because it ALL comes down to self-love, doesn’t it? Every single choice we make, at every moment in time, forever.

And it’s where all the rest begins.

Our clear, vibrant, resilient selves…

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FINE and GRIN Food Plan Reinforcements

reverse autoimmunity nutrition

Basic Kitchen Equipment for Executing the FINE and GRIN Food Plans

These are the basics, beyond what I expect are in most peoples’ kitchens already. They’ll make your food prep so much smoother and easier.

  • A good all-purpose food processor, like Cuisinart.
  • A Vitamix or similar high speed blender.
  • Excellent set of chef knives (I prefer Wusthof): you’ll need a chef’s knife and paring knife…

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Protein: a Primer

strong, protein, optimal protein requirements, muscle protein synthesis, strong, karyn shanks, karyn shanks md, nine domains of healing

What Are Our Daily Protein Requirements?

I look at the food diaries of my clients every day in my office and almost no one consumes enough protein to meet their basic needs. Protein runs all of the major business of the body. Without enough we are left vulnerable and at risk for illness, loss of muscle mass, injury, and loss of vital energy. Optimizing daily protein intake is a crucial aspect…

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Food Hurts. Food Heals.

food as medicine, Karyn Shanks, Karyn Shanks MD, food addiction, food heals, nutritional healing

We all know food is medicine by now. We know food has the molecular power to change our genetic expression, physiology, and function in infinite and profound ways. We know food is us at the most foundational level.

It works both ways. Food hurts. Food heals.

It’s easy to turn to foods that taste good, make us feel better, give us a “high,” a hit of pleasure to help us numb the suffering…

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Foundational Intensive Nutrition Energy (FINE) Food Plan

FINE food plan, energy nutrition, Karyn Shanks, Karyn Shanks MD, food as medicine, energy healing,

The Foundational Intensive Nutrition Energy Food Plan (FINE)—a Real Food Plan for Energy Nutrition

This is your foundational energy nutrition healing food plan.

In some ways this food plan is about going back to our roots. To eating real food, grown in favorable conditions, prepared simply and deliciously, shared with those we love, eaten slowly, and just enough to meet our needs.

But its also…

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Chocolate Mania

dark chocolate, power of chocolate, chocolate-avocado pudding, functional nutrition, ketogenic diet, ketogenic diet recipes

Yep. That’s me—a chocolate maniac. My favorite food, drug, and best friend (sorry pooches!) all rolled up into one freakish substance!

Check out what I concocted today that knocked my socks off and rocked my world…

Divine Cocoa-Blueberry Pudding

Place in high-speed blender and blend until smooth.

  • 1 avocado
  • 1 cup frozen blueberries
  • 5-6 ounces coconut yogurt (CoYo brand)
  • 1 Tablespoon unsweetened…

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Dieting for Weight Loss is a Big Fat Myth

weight loss, functional nutrition, Functional Medicine, Nutritional weight loss, optimal diet, optimal food plan, intensive nutrition, optimal body composition,

How many of us have gone on diets to lose weight? Only to fail, gain it all back, or, worse, lose the weight but feel worse (remember the low fat diets of the last century? Yah, that happened to me!)…

Ultimately it’s all about optimizing body composition—the inevitable loss of fat that occurs when we live our lives in ways that best suit our unique genetics.

That’s right—the road to optimal…

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Pasture-Raised Meat: Healthy, Safe, and Sustainable

pasture-raised meat, grass-fed beef, health benefits of eating grass-fed beef, liver, functional medicine, food as medicine,

Benefitting from the nutrition of healthy, pasture-raised meat is part of our genetic legacy. There are key nutrients that we can only get from consuming animal-derived food. But how do we do it safely? Without cruelty? In a way that’s safe and sustainable for our environment?

There are some who advocate not eating meat at all, not distinguishing pasture-raised meat from its less healthy…

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Golden Milk and Coffee–Oh, My!

healing foods: tumeric Dr. karyn shanks md

I’ve long loved the comfort and deliciousness of my favorite Golden Milk recipe, but a friend helped me take it to a whole new level of ecstasy!

Coffee.

You heard me right—how delightfully naughty is that?

First, here’s my Golden Milk recipe. In addition to it’s yummy-ness, I love that its ingredients support my energy and reduce inflammation. I drink it warm—so soothing in the months of…

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Nutritional Ketosis: Heal and Protect Your Brain

nutritional ketosis, ketogenic diet, brain food, ketogenic-brain food diet, functional medicine, functional nutrition, functional medicine nutrition, fat is good, healthy fats, ketosis,

Nutritional Ketosis: yikes–that sounds foreign and scary–and hard! But it’s not. In fact, nutritional ketosis is a powerful food strategy that supports energy and brain health, and is quite simple (though not easy–it requires, like all new habits, that thing we’re really afraid of: change).

After many years of experimentation (food is one of my favorite playgrounds), I’ve figured it out, it’s…

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