Nourish: Eat for Vitality

Healing Foods: My Favorite Healthy Fats

You’ve gotten the word that fats are good now, right? How did we get so far off track with this vital aspect of our nutrition for so many years? I avoided fat for decades (eek!), thinking it would make me fat and clog my arteries. I’m convinced my behavior contributed to my own major health melt down, thankfully resolved with excellent nutrition, including lots of health fat.

Healthy Fats are…

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Protein: How Much Do We Need to Support Optimal Health?

Karyn Shanks Liftoff Functional Medicine and Healing

How much protein do we really need? 

So many rules, my goodness! For food, for behavior, for life!

So, let’s start this little lesson with a few deep breaths. It’s all okay. We don’t need to be perfect. But it’s good to be smart. The scientific literature has a few things to teach us about the amount of protein we need to consume in our diets to support robust health and what I have learned has…

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All-Star Recipes: Chia-Flaxmeal Bread

paleo bread chia flaxmeal bread GRIN food plan Karyn Shanks MD Functional Medicine Nutritional Medicine Healing

There is almost always a loaf of this great seed and egg bread in my fridge. It’s perfect for those of us on nutrient-dense, low carb food plans. There are no grains, no added sugar and it has a very low carbohydrate content. It is quite nice toasted and spread with nut butter or avocado or topped with a poached egg.

This bread does contain eggs and seeds, so those who are sensitive or…

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The Gut-Immune Restoration Intensive Nutrition (GRIN) Food Plan

Improve diet and Sleep Healthy Fats

The Gut-Immune Restoration-Intensive Nutrition (GRIN) Food Plan

For Inflammation and Autoimmunity

The Gut-Immune Restoration-Intensive Nutrition (GRIN) food plan is designed to help those with chronic inflammatory and autoimmune conditions take their healing to a deeper level. Some do well with the basic Liftoff Foundational Food Plan. Others need to go further to heal and repair tissues.

The…

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The Liftoff Foundational Intensive Nutrition Food Plan

energy nutrition, optimal energy nutrition, FINE, Foundational intensive nutrition energy, energy

The Liftoff Foundational Intensive Nutrition Food Plan is Simple:

  1. Eat Real Food Only and Always
  2. Avoid All Processed and Refined Foods
  3. Avoid All Sugars
  4. Eat healthy fat
  5. Eat enough healthy protein to meet your needs
  6. Eat mostly plants
  7. Feed your microbiome
  8. Eat fresh food, farm-to-table, seasonably
  9. Eat mindfully, joyfully and socially
  10. Don’t eat too much of anything

In addition to these basic tenets…

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Exploring Nutritional Ketosis to Improve Energy

Ketogenic Diets

I am fascinated by the science of nutritional ketosis and the potential for what a ketogenic diet can do for our health. We all know that sugar is bad, but recent scientific evidence is suggesting that a diet that restricts all carbohydrates to less than 5% of total calories is really good for us. It makes us more energy efficient, protects our brains, and has been shown to…

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Paleo Diets: Can We Thrive Doing What Our Ancestors Did?

modern eating well together in company real food

Paleo Diets Were Diverse Human Diets

As my son said to me, “none of the Paleolithic people made it, mom!” Of course he was trying to be funny, but his point is well taken. Our Paleolithic ancestors were not always so well off and today’s indigenous cultures face tremendous stresses. Attempting to model our behavior after what we think our ancestors did makes no sense when their…

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We Must Feed Our Energy Recovery: We Are Our Food

reverse autoimmunity nutrition

We Literally Are What We Eat

Few modes of healing have the power to transform us as quickly and profoundly as eating the right foods for our bodies. I have literally thousands of stories to tell, including my own, to substantiate this claim. And, hey, who can refute the fact that the molecules we put into our mouths become—quite literally—who we are. That’s just simple, plain, hard…

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