Food & Supplements
To Preface…
I chose to live a conscious and intentional lifestyle. The supplements I take and the diet I eat work for me and my body. Every body is made up of customized guidelines that it needs to function at an optimal rate.
Daily changes that all bodies can benefit from:
I cook all meals in non-toxic cookware & avoid using the microwave
-Non-Toxic Cookware – Xtrema (code: CONNEALY)
Washing all produce in a homemade fruit and veggie wash
-1 cup purified water
-1 cup white vinegar (sub apple cider vinegar)
-1 tablespoon baking soda
Limiting all products stored in plastic containers
– Vera Salt
Only drinking purified water
– Aqua Tru
Having air purifiers throughout my house
– Air Doctor
Morning:
Mornings for me are a crucial period for establishing habits and routines that set the tone for the rest of my day. I tend to be as intentional as possible with every moment.
Supplements
Supplements are not a substitute for a balanced diet. It is important to ensure you are taking the proper supplements to support your specific deficiencies.
Thiamin (vitamin B1): Thiamin is essential for converting carbohydrates into energy, supporting brain function, and maintaining proper nerve function.
Natural desiccated thyroid: This supplement supports optimal thyroid function, helping regulate metabolism, body temperature, and energy levels. It contains a balance of thyroid hormones (T3 and T4) that may be better utilized than synthetic versions.
Vitamin D3K2: Vitamin D3 supports bone health, immune function, and mood regulation. It helps cells differentiate properly, so it is a major player in cancer prevention. Vitamin K2 complements Vitamin D3 by ensuring calcium is properly directed to the bones and teeth, preventing it from being deposited in soft tissues like arteries. This synergy between D3 and K2 is essential for promoting bone density and cardiovascular health, as it reduces the risk of arterial calcification while enhancing bone strength. Vitamin K2 also helps healthy metabolism and energy production.
Niacinamide (vitamin B3): Niacinamide helps reduce inflammation, supports metabolic function, and balances blood sugar levels. It’s known to lower stress hormones like cortisol and can improve skin health by increasing NAD+ levels, which are vital for cellular energy.
Electrolytes – sodium, potassium, magnesium: Electrolytes are crucial for hydration, muscle function, and maintaining proper nerve signaling. Sodium helps balance fluids, potassium regulates muscle contractions, and magnesium supports muscle relaxation and energy production. Minerals are required for thousands of reactions in the body.
Baby aspirin – as needed: Baby aspirin (81 mg) has anti-inflammatory properties and inhibits the production of prostaglandins, which can help improve circulation. Aspirin can counter a lot of inflammatory processes that the body experiences as a result of stress, opposes excess estrogen, and is known to prevent cancer.
I try to take my supplements with something in my stomach whether it be my breakfast or a green juice, unless it specifies otherwise on the directions.
I try to keep my breakfast simple while prioritizing high protein and nutrient dense foods. Breakfast is the most important meal of the day. It helps stabilize blood sugar and regulate your metabolism.
Breakfast
Organic fresh pressed juice with curcumin & vitamin C
-I don’t drink this everyday but it is an easy way to ensure you are receiving all the nutrients your body needs. I like to keep it more veggie heavy than fruit adding cucumber, celery, and carrots.
Hot coffee with organic grass fed whole milk or half and half raw honey & cinnamon
– Organic mold free coffee:
– Stainless steel percolator:
– Raw Honey
– Cinnamon
Matcha with organic grass fed whole milk raw honey & cinnamon
– Pique Tea Matcha
– Raw Honey
– Cinnamon
Bread toasted with grass fed butter raw cheese & an egg on top
A balanced breakfast with a good source of protein can help improve metabolism and overall energy levels. I also do not drink caffeine past 12:00pm, I drink it in moderation but always take into account it affecting my sleeping patterns.
– Ezekiel Sprouted Grain Bread
– Pasteurized Eggs: Vital Farms
– Grass Fed Butter: Vital Farms
– Raw Cheese: Raw Farms Raw Cheddar Cheese
If I do incorporate vegetables into my breakfast it typical is either a tomato or avocado added to my toast
When buying produce I always prioritize buying it local or from a farmers market. If I’m not able to, I will buy organic produce and make sure I soak it in a purified water and baking soda mixture.
Mid-Day:
Lunches vary day to day but are so important to keep up my energy levels throughout a long day. Whether I am at the office rushing to get in a protein shake or leftovers from the night before or the weekends when I can enjoy my meal a bit more, I always ensure it is nourishing.
Lunch
Cottage Cheese with berries
-Organic strawberries + blueberries
-Good Culture whole milk cottage cheese
Cheese & Crackers
-Rustic Bakery Rosemary & Olive Oil (link)
-Raw Cheese: Raw Farms Raw Cheddar Cheese
Pickled & Fermented Veggies
-At Home Pickling Recipe:
Protein Shake:
-100% Organic Grass Fed Milk
– Mt Capra Whey Protein
Night time:
Your day starts when you are asleep. Sleep allows your body to recharge, strengthen your immune system, restore your tissue and organs and so much more. Which is why the optimizing quality of your sleep is so important and should be a daily priority when prioritizing your health.
Supplements
Your nighttime supplement regime should support lessening stress, improving relaxation, and overall support in balancing your body to optimize its benefits while sleeping.
I do so by taking…
Magnesium: Magnesium helps relax muscles, promotes restful sleep, and supports stress reduction by calming the nervous system. It also helps regulate blood pressure and blood sugar.
Progesterone: Progesterone supports hormonal balance, especially in women, but can also benefit men by balancing stress hormones and promoting restful sleep. It reduces estrogen dominance and can help with mood stability and anxiety. It comes in cream and pill form, but I personally take the pill version.
Pregnenolone: Pregnenolone is the “mother of all hormones.” As we age levels decline which can lead to hormone imbalances and increase stress. Supplementing can support brain health, cognition, memory, sleep, relaxation and reduce stress.
Glycine: Glycine is an amino acid that supports restful sleep, improves cognitive function, and promotes liver detoxification. It also helps regulate blood sugar and reduces cortisol levels and inflammation.
L-theanine: L-Theanine promotes relaxation without sedation by increasing GABA, an inhibitory neurotransmitter, levels in the brain. It helps reduce stress and anxiety. It is known to support restful sleep and calm the mind.
Vitamin E: Vitamin E is a powerful antioxidant that protects cells from oxidative stress and helps regulate hormone levels. It supports skin health and is known for its anti-inflammatory effects. Vitamin E can counter the effects of unhealthy fats like omega-6.
Dinner
Choice of Protein
-Steak , Lambchop, Ground Beef…
– Whole Roasted Chicken
– Succulent Steak With Sweet Acorn Squash
Prioritizing the quality of meat you buy is extremely important. In a perfect world farm to table eating would be the norm but all you can do is be as conscious as possible. Looking for local butchers and buying your meat directly from them is a great option. I prefer to look for meat that is organic, grass fed, and pasture raised.
Side Salad with homemade dressing
Cooked Veggies
-A go-to in my household is a baking sheet of roasted veggies.
Sweet Treats-
Homemade Raw Milk Ice Cream
-1 Cup of Raw Milk (substitute with 100% Organic Grass Fed Milk)
-2 Cups of Raw Cream (substitute with Heavy Whipping Cream)
-½ Cup of Raw Honey or Maple Syrup
-2 Tsp of Vanilla Extract
-2 Pasteurized Egg Yolks
To elevate this recipe I love cutting peaches in half, grilling them, and sprinkling cinnamon powder on top as well.
Store bought ice creams I enjoy:
-Van Leeuwen Vanilla Bean
-Straus Family Creamery Dutch Chocolate
Sweet treats are essential in my household. While I am conscious of my eating and lifestyle choices, I still allow myself the freedom to indulge in a sweet treat. I have found alternatives with simple ingredients that do not use refined sugars or artificial sweeteners are the best for me. Honey and pure maple syrup are typically my most used when it comes to sweeteners.