Are We Overdoing Protein?

A Functional Holistic Nutrition Perspective

Protein is having a moment—and it’s not just among bodybuilders anymore. The "high-protein, low-carb" movement has convinced many that more is always better, with some recommendations pushing as high as 1.5 grams per pound of body weight per day. From collagen powders to protein bars, protein has become the ultimate wellness badge—signaling discipline, health, and longevity.

But here’s the question: does more protein actually mean better? Or could this protein obsession be quietly overloading our digestion, stressing our kidneys, and fueling symptoms like bloating, fatigue, and sluggish recovery?

Functional medicine invites us to pause and ask smarter questions—not just how much protein to eat, but rather, how well are you digesting and absorbing it? What does your body truly need right now?

Let’s explore how to approach protein in a way that’s intuitive, sustainable, and aligned with your body’s actual needs.

Why Protein Matters—But Balance Is Everything

You already know protein is important. It builds muscle, fuels repair, and helps keep your blood sugar and mood steady. But beneath the headlines and the counting macros is a truth that’s often missed:

It’s not just about what you eat—it’s about what your body can use.

This is especially important for women whose needs fluctuate through life stages: menstruation, pregnancy, postpartum recovery, and perimenopause. During these phases, your metabolism, hormones, and digestive strength shift—meaning your relationship to protein must shift with it.

Instead of clinging to static numbers, we need a more dynamic, whole-body view of protein—one that’s as responsive as your biology.

Personalized, Not Prescribed: Customizing Your Protein Needs

Let’s pause here. 

When was the last time you actually checked in with how your body responds to protein?

Do you feel energized and strong after a protein-rich meal—or heavy and bloated? Do you crave more meat during your cycle, or back off naturally when you’re feeling stressed or inflamed?

These are the kinds of questions we ask from the functional perspective—not because the numbers don’t matter, but because the context matters more.

What Affects Your Protein Needs?

• Metabolic Health
  Are you riding a blood sugar rollercoaster or enjoying stable energy all day? Protein helps regulate insulin—but only if your gut can absorb it.

• Activity Level
  You don’t need to be lifting weights to need more protein. From early motherhood to endurance running, all physical stress demands tissue repair.

• Digestive Function
  If your stomach acid is low or you’re seeing undigested food in your stool, your body may be struggling to break down even the most pristine grass-fed steak.

• Hormonal Shifts
  Estrogen, progesterone, cortisol, insulin—all influence how you metabolize protein. These hormones shift across the month, and even more dramatically in pregnancy and perimenopause.

• Chronic Stress
  High stress = high protein turnover. Your body uses more amino acids for tissue repair, inflammation control, and neurotransmitter support under pressure.
  
  

So… How Much Protein Do You Actually Need?

There’s a reason women are confused. The RDA (0.36g/lb of body weight) is outdated and based on sedentary, deficiency-prevention models—not optimal wellness.

Clinical evidence and functional nutrition practices support higher—but individualized—intake, especially for women who are active, healing, or hormonally shifting.

Here’s a simplified, research-informed range:

Protein Range (g per pound of body weight)

General Health & Longevity

0.45 – 0.73

Active & Athletic

0.55 – 0.91

Pregnancy & Postpartum

0.55 – 0.82

💡 Experiment 30–40g of protein per meal to activate muscle protein synthesis and see how your body responds.

This isn’t about restriction or over-optimization—it’s about assessing how you’re body responds and aligning your intake with your current needs.

Are You Actually Absorbing Your Protein?

Let’s get real: if you're eating clean and hitting your macros—but still feel puffy, tired, and slow to recover—something deeper is going on.

And no, you’re not imagining it.

Here’s where we need to flip the script from “eat more protein” to “how is your body handling it?”

Common Signs of Protein Malabsorption:

• Bloating, fullness, or reflux after meals

• Chronic fatigue or energy crashes

• Brittle nails, shedding hair, or dry skin

• Muscle soreness that lingers

• Hunger soon after eating a protein-heavy meal

• Undigested food in your stool
  

  Your body might be working so hard to break down protein that it never actually absorbs it—leaving undigested fragments to ferment in the gut. When this happens, instead of nourishing your cells, protein becomes fuel for opportunistic bacteria and yeast overgrowths, contributing to bloating, dysbiosis, and inflammation.

The Secret to Absorbing Protein: Stomach Acid Matters

Here’s something most high-protein diets overlook: you can’t absorb what you can’t break down. And the key player in protein digestion? Stomach acid—specifically, hydrochloric acid (HCl).

When stomach acid is strong, it unfolds protein structures and activates pepsin, the main enzyme needed to begin breaking protein into absorbable amino acids. Without sufficient acid, even high-quality proteins can pass through the GI tract undigested—leading to bloating, malabsorption, and nutrient deficiencies.

Low stomach acid is incredibly common, especially among women dealing with chronic stress, thyroid imbalances, or taking acid-blocking medications. Symptoms like bloating, belching, reflux, strong hunger pains and a “heavy” feeling after meals are often signs that you many not have an acidic environment in the stomach to support the first essential phase of digestion.

What Your Lab Work Says About Protein (and Your Kidneys)

This is where functional medicine truly shines: rather than guessing how well your body is handling protein, we can look directly at your metabolic panel for insight.

When assessed through a functional lens (not just the "normal" ranges), these markers can reveal whether you're digesting, absorbing, and utilizing protein—or whether your kidneys are quietly signaling overload.

Most lab ranges define what's common—not necessarily what's optimal. Just because a result falls within the standard range doesn’t mean your body is functioning at its best.

Key Markers We Use to Assess Protein Utilization & Kidney Impact:

Total Protein

Optimal Range: 7.0–7.8 g/dL
Total protein measures the combined levels of albumin and globulin in your blood—both essential for tissue repair, immune function, and nutrient transport.

• Low levels can point to malabsorption, poor digestion, or liver dysfunction—you may be eating enough protein but not absorbing it.

• High levels may suggest dehydration or excessive protein intake that your body isn't efficiently clearing.
  
  
  

BUN (Blood Urea Nitrogen)

Optimal Range: 13–18 mg/dL
BUN reflects the amount of nitrogen waste from protein breakdown in your bloodstream—essentially, how your kidneys are processing protein.

• Elevated BUN can indicate that your kidneys are under stress, either from excess protein intake, inadequate hydration, or poor detox capacity.

• Low BUN may point to poor protein intake, liver dysfunction, or overly restricted diets.
  
  
  

 eGFR (Estimated Glomerular Filtration Rate)

Optimal Range: >90 mL/min/1.73m²
This is a measure of kidney filtration efficiency, reflecting how well your kidneys are clearing waste.

• An eGFR below 90 may signal early signs of reduced kidney function, especially when paired with elevated BUN or total protein.

• A declining eGFR over time can reflect the impact of chronic protein overload or underlying inflammation on kidney health.
  
  
  

Your labs offer a powerful snapshot—not just of how much protein you’re consuming, but how well your digestive system, liver, and kidneys are collaborating to metabolize it.

Through this lens, we can move beyond one-size-fits-all macros and create a protein strategy that truly honors your body’s current capacity.

This is the difference between eating for numbers—and eating for nourishment.

Interested in assessing these markers for yourself?
Rather than waiting for symptoms to escalate, Magda evaluates your results through a clinical lens that prioritizes early detection, nutrient optimization, and metabolic resilience. If you're looking for personalized guidance rooted in functional medicine, you can learn more about her approach and how to get started below.

Explore Functional Medicine Support → https://thenourishedmother.us/

Better Protein Choices for Women’s Wellness

Let’s shift the goal from more protein to better protein—clean, nutrient-dense, and easy to digest.

The source of your protein matters as much as the amount. Supporting your body means choosing ingredients that work with your digestion and hormones, not against them.

Here are some of the top protein picks for women in every season of life:

• 🥩 Grass-fed, regeneratively raised meats – Rich in bioavailable iron, B12, and anti-inflammatory omega-3s

• 🐟 Wild-caught fish – Especially sardines, salmon, and mackerel, for their brain-boosting fats and clean protein

• 🥚 Pasture-raised eggs – A complete protein with choline to support liver detox and hormone balance

• 🍲 Bone broth & collagen – For gut repair, skin elasticity, and connective tissue health

• 🌿 Hemp and chia seeds – Great plant-based options rich in fiber and omega-3s

• 🫘 Sprouted legumes & fermented tempeh – Easier on digestion and great for microbiome diversity

Protein-Rich, Ready-to-Eat—Rooted in Real Nourishment

At Golden Roots Kitchen, we believe food should be as functional as it is flavorful.

Our meals are designed for women who want to nourish deeply—without the daily grind of planning, prepping, or second-guessing. Every dish is thoughtfully crafted to deliver clean, bioavailable protein, steady energy, and support for the body’s natural rhythms—from postpartum recovery to hormone balance to everyday vitality.

Here’s what we serve with intention in every meal:

✔️ Grass-fed, pasture-raised, and wild-caught proteins to fuel tissue repair and muscle maintenance
✔️ Organic, seasonal produce paired with gut-loving herbs and anti-inflammatory spices
✔️ Balanced macros that support blood sugar stability, digestion, and metabolic flow

Whether you're navigating perimenopause, building strength postpartum, or simply want to feel nourished in your everyday, our meals take the pressure off your plate—so your body can do what it does best: heal, rebuild, and thrive.

✨ Think slow-braised bone broth stews, protein-packed bowls with fermented kraut, and seasonal greens kissed with golden ghee. It's more than meal delivery—it’s food with function, rooted in real care.

Protein is powerful—but only when your body can truly receive it.

Rather than obsessing over grams and powders, take a step back and ask:

• How do I feel after protein-rich meals?

• Is my digestion smooth or sluggish?

• Am I recovering, sleeping, and energizing well?

Your body knows what it needs. The key is learning to listen—and knowing how to respond.

Join The Functional Detox

If you’re ready to optimize your digestion, nutrient absorption, and protein utilization, the Functional Detox is a perfect starting point.

This seasonal program supports the drainage pathways (liver, kidneys, lymph, gut) that handle your body’s natural waste clearance—ensuring you’re not just consuming protein, but fully metabolizing and benefiting from it.

https://thenourishedmother.us/the-functional-detox

Written by Functional Medicine Practitioner & Holistic Nutritionist 

Magda Hjalmarsson

Partner Spotlight: Big Sur Salt

Photo Credit: Big Sur Salts

How did your journey with craft sea salts begin?

Carlo: Well, I was working for Sony Music- it was 2016 and I was highly considering moving to LA. I like to go out to the cliffs in Big Sur, to drink beer and check out the waves. So I was out there taking in the scenery, and a big wave came up and washed over me. I was like ‘holy crap!’. I got completely soaked… my beer included. I dumped out the beer and took the bottle home to remember the occasion. I left the beer bottle outside and a couple months later, I came across the bottle and decided to throw it in the recycling bin, that's when I noticed something in the bottom. I dumped it into my hand and tasted it…  WOW! It was the best salt I had ever had. So, I did a little research and kept going to Big Sur to collect water and would harvest it at my house in Prunedale. That's when I started handing it out to local Monterey chefs. They loved it and so I decided we had to go official with it.

Photo Credit: Talia Englehardt

Why does Big Sur make the best salt? 

Carlo: The water is cleaner! There is so much seaweed and algae that work together to purify the water and then on top of it, we filter the water nine times to .1 micron. What that does is remove EVERYTHING from the water. Microplastics, toxins, bacteria… so you get the cleanest, most pure water to create the purest form of sea salt.

Stay tuned for more Partner Spotlights in the upcoming months. If you or someone you know is a local maker, farmer or small business- feel free to reach out to us! We would love to find opportunities to collaborate and support our local small businesses.

All the best,

Brie and the Team at Golden Roots Kitchen

Hello, 2023! How has January already come and gone? Hopefully you all have had a wonderful start to this new year. The team here at Golden Roots Kitchen is so excited for everything this year has in store and we cannot wait to share with you some new and exciting things coming your way. Starting with our partner spotlight, Carlo Overhulser, the owner and operator of Big Sur Salts. We shared our personal favorite salts with you last month- Gavilan and Fleur De Sel.

“The drive south on Hwy 1 toward Big Sur is a feast for the eyes. Even if you have never visited, you can experience the magic of this region within our craft salts. It’s like you’re taking home a piece of Big Sur. With many names that reflect locations around Big Sur, our salts are a reminder of how special it is here.”

Photo Credit Big Sur Salts

Tell us about working within Big Sur and how the National Wilderness Preservation System affects your business. Are there benefits to working in a protected marine environment? Any setbacks? 

Carlo: Well, one of the biggest benefits is that it is a national marine sanctuary. I am legally the only one that is able to harvest sea water from Big Sur, from Cambria to San Francisco. Big Sur completely inspired me, so I jumped through all the hoops to make it possible and I would do it all over again if I had to.

Carlo, you get to work in the most beautiful place in the world- where is your favorite place To Visit on the coast of Big Sur? 

Carlo: South Coast- Pacific Valley is my spot. Not as much traffic. Oh, and of course, Jade Cove. I just love how the geology changes as you move down the coast. 

Which blend of salts is your personal favorite? 

Carlo: O M Chi Sea Salt - because it's vegan! Most kimchi is made with fish sauce. So instead, we use seaweed from Monterey Bay Seaweeds for that delicious umami kick.

Photo Credit: Big Sur Salts

Are You Getting Enough Fiber?

Have you noticed that the standard American diet is typically centered around meat and starchy foods, but light on fiber-rich fruits, vegetables, nuts, seeds and ancient grains? Most of us are not consuming adequate amounts of fiber rich foods, which creates whole-body issues that impact our health. Gut health, immunity, metabolism and cardiovascular health are extremely reliant on the nourishment and nutritional diversity that fiber rich foods provide.

Our mission at Golden Roots Kitchen is for our customers and community to be well nourished. In addition to offering deeply nourishing prepared whole foods, we strive to share information to help you better understand the WHY behind what we do . I want to take a deep dive with you to look at what fiber is, how it functions in the body, how much you should be getting per day, and easy steps to increase fiber in your diet today.

What is fiber?

Fiber is simply the part of plant foods that is not broken down by the human digestive tract. It is composed of long strands of sugar molecules that stay intact throughout the digestive process. Fiber serves as a critical aid in blood sugar regulation, bowel movements a healthy microbiome and more.

Fiber is often separated into two categories —insoluble and soluble. Ever wondered about the difference? Most plant foods contain both soluble and insoluble fibers, just in different amounts. Let’s cover this! 

Soluble fiber creates a gel- like substance when mixed with water and acts as a sponge that helps collect and remove things that the body doesn’t need; excess hormones, cholesterol, toxins, and waste. Soluble fiber is our ally in improving digestion, reducing blood cholesterol and regulating blood sugar, which can reduce the risk of diabetes. 

Insoluble fiber forms up the bulk of stool and attracts water, which makes it easier to pass. Insoluble fiber is important for bowel health and regularity. 

Think of fiber as the broom of the digestive tract that helps push and remove all unwanted substances through and out of the body.

The Optimal Fiber Dose

Health and nutrition experts recommend for women to consume at least 25g of fiber per day, and men 30-38g per day. If you know that you’re not consuming close to this amount, it’s important to take a look at how to incorporate fiber into each meal. At Golden Roots Kitchen we always have the health of our customers in mind. Each week you will find plant focused and fiber rich offerings that will ensure you are getting adequate amounts of fiber in your diet. Our nut and seed breads, salads and bean soups are just a few of our favorites that pack that punch of fiber we all need!

 Whether you are adding more fiber rich foods or introducing a fiber supplement, be sure that you increase slowly and overtime to avoid gas, bloating and stomach upset — this is common for people who’s systems are not quite used to fiber rich foods. It is also important to increase water intake to ensure you are supporting movement of the fibers through your digestive tract.

Fiber Rich Foods

Keep in mind that processed and refined foods, such as highly processed bread products are not a quality source of fiber. These foods are stripped on the fiber rich germ and bran removed to extend shelf life. Best practice is to consume fresh, whole foods such as; fruits, vegetables, whole grains, and legumes  

Some fiber rich plant foods include:

• Buckwheat

• Sprouted Wheat

• Quinoa

• Steel Cut and Rolled Oats

• Beans

• Legumes

• Nuts

• Seeds

• Root Vegetables

• Apples

• Pears

• Apricots

• Dates

• Figs

• Avocado

• Ground Flax

• Chia Seeds

• Psyllium husk

Fiber Supplements

If you find yourself struggling to meet your daily need for fiber, thoughtfully sourced fiber supplements are an option. Although they aren’t a replacement for nutrient dense foods, they can be supportive in filling the gap and ensure you are meeting your daily needs.

I suggest looking for high-quality powder with minimal additives. If you can’t pronounce something or it has unnecessary additives, move on to the next! Look for a product that has a one or a blend of ingredients from fiber rich plant-based sources (flax, chia seed, oats, apple, acacia, ancient grains, psyllium husk). 

I hope you find this information helpful to live a more vibrant and nourished life. May you be inspired to increase your nutrient diversity and try new foods! As always, please reach out if you have any questions or are seeking guidance.

Wishing you wellness always,

Mary and the GRK tribe

Mary Smith has her Bachelor’s of Science in Nutrition and Food Science, is a Holistic and Integrative Gut Health Coach and serves as GRK’s in-house nutrition expert and blogger.

Practitioner Spotlight: The Nourished Mother

At Golden Roots Kitchen we are inspired by the knowledge and wisdom of the healers and practitioners in our local community. In this post we are so happy to welcome and introduce Magda with The Nourished Mother for a Practitioner spotlight. Magda is a Functional Medicine Practitioner whose passion and focus lies in supporting women desiring to become pregnant, are currently pregnant, and those whose bodies are in need of a little extra TLC post pregnancy.  In this post we will go deeper into what called Magda to Functional Medicine, what it looks like to work with her, the many ways she offers support, as well as how to connect with her. 

Magda’s passion for holistic medicine began when her mother’s health declined rapidly, and they were left with no answers or precise diagnosis as to what attributed to her pain & dramatic loss of weight.  After months of Dr. to Naturopath to chiropractor visits, combined with many late nights of research, her mother was diagnosed with stage IV pancreatic cancer.  Magda became her primary caretaker, and while she believed in her mother’s strength and ability to heal, her mother was tired and, after a few short months, passed away in their home in the Santa Cruz mountains. 

This was the greatest motivation to help others understand their biochemistry, to be able to view symptoms as blessings and take action early on before they manifest into full-blown diseases. While studying biochemistry at UCSC, Magda was accepted at the school of applied functional medicine, where she obtained her license as a functional medicine practitioner.

Magda knows that a healthy family begins with the mother, and how impactful it can be to have support along the way. By addressing hormonal imbalances, optimizing digestive function and meeting nutritional demands prior to conception, the body is better able to adapt to the increased needs of carrying a child. She has seen in her practice that this can feel empowering, yet other times overwhelming for the mother. Looking through a functional medicine lens, Magda supports women to address imbalances in the body and follow symptoms like a map to get to the root cause. If you or somebody you know is experiencing fatigue, hormone imbalance, digestive issues, anxiety, weight gain or infertility, and are desiring to become pregnant, working with Magda to address what is causing dis-ease in the body could be a great next step. Magda focuses on helping mamas & mamas-to-be to develop their unique wellness protocols, build intentional and sustainable habits, and make daily choices that have in mind long lasting health of the mother and her family. 

Below Magda provides insight on the areas that she has found to be the most critical in supporting a mother on her journey to and through pregnancy.

Meeting Nutritional Demand 

The nutrients that help you get pregnant are also those key nutrients that help you stay pregnant and grow a healthy baby. It's important to recognize that the food you choose to eat influences your menstrual cycle, ovulation, egg quality, the health of your uterine lining, vaginal microbiome and your immune system, which all impact fertility.

Food quality, food variety, nutrient density, and your ability to digest + absorb those nutrients all play a key role in supporting your vitality and boosting fertility. It’s important to recognize that we each have a unique demand for nutrients which must be met from the food we consume in our diet.

Your nutrient demand is the amount of macro & micro nutrients that are required to properly fuel your unique biochemistry. One’s nutrient demand can vary day to day depending on activity level, genetic expression, the amounts of toxins the liver is currently processing, how stressed or relaxed one may be and the everyday environment in which we choose to live in.

It’s important to recognize the connection between the food you choose to eat today and the impact that has on nutrient availability to fuel the tens of trillions of cells in your body.

Supporting Proper Digestion is Critical for Optimal Health 

In order to fuel the tens of thousands of cells in your body, let alone the nutrients for a growing baby, we rely on proper digestion and absorption from the food we consume. Unfortunately the old adage of “we are what we eat” is rather over simplified. We must be able to break down the food, separate minerals, nutrients, proteins, etc., digest those compounds to prepare for absorption, convert to final bioavailable forms & then get them past cell membranes where they can be utilized for fuel. If we have an impairment any step of the way, we can struggle. 

One of the simplest yet most profound habits to incorporate is to avoid drinking large volumes of liquids with each meal. Alkalinizing liquids can dilute stomach acid making it less effective. We rely on a strong stomach acid to begin to denature proteins, separate minerals (zinc, magnesium, iron), vitamins  and nutrients for proper absorption. In particular vitamin B12 absorption requires strong stomach acid release, which allows intrinsic factors to be released for absorption further along the GI tract. 

Nutrient Diversity

The more diversity of plant foods you consume, the more diverse the nutrient supply of dietary fibers, prebiotics, and polyphenols you provide for your gut microbiota. At Golden Root Kitchen our goal is to make it as easy as possible for our community to have access to an array of flavor driven, seasonal and nutrient dense foods. We are honored to provide nourishing meals to busy families who desire to have nutritious options. We offer a variety of options to keep everyone happy, satisfied and nourished.

In addition to the offerings here at GRK, Magda provides tips to boosting nutritional diversity:

• Try to buy one fruit & one vegetable in each color of the rainbow weekly. 

• Choose a fruit or vegetable that you have never eaten before.

• Toss in fresh herbs onto your dishes for added flavor & antioxidant support. 

• When cooking grains such as steel-cut oats, consider adding millet, chia seeds, or hemp hearts to your pot (don’t forget to add appropriate amounts of liquids).

• Make a weekly vegetable soup, stir fry, or salad that has at least 6 types of different vegetables. 

As always, our goal is always to share helpful information and connect with our community. Our hope is that this information reaches those out there who are needing support on their journey, and offer tools and resources to dive deeper. We love spotlights as a way for our community to connect with skilled and supportive practitioners such as Magda. It was a pleasure getting together with Magda and her sweet little girls for a Golden Roots picnic, and witnessing the nourishing mother that she is in real time

How to Connect with Magda

Follow on Instagram: @Thenourishedmother

Connect by email: hello@thenourishedmother.us

Book a complimentary 20 minute session here

Book a comprehensive consultation through her website: https://thenourishedmother.us/workwithme

Wishing you wellness always,

Mary, Magda and the GRK Team

Glowing Skin from Within

Holistic Guide to Skin Health

Do you experience or suffer from acne, breakouts, eczema, rashes, rosacea or dry skin? Do you feel like you have tried every mask, spot treatment, ointment or topical medication in the books, and still aren’t seeing improvement? As we know, undesirable symptoms are often messages from the body signaling that our system is out of balance. Suppressing these symptoms can often make the problem worse in the long run, because if we are not getting to the root cause the skin will remain inflamed. Of course having a skin care routine that nourishes and soothes is important for your skin’s overall vitality, however what you are putting in your body plays a major role as well. 

Let’s take a closer look at how to support that inner glow from within.

Think of your skin as a canvas that stretches over the outer surface of the body, which serves as a magic mirror showing your whole body's health. The skin is considered the largest organ of the human body, and has many purposes such as; detoxifying waste, absorbing compounds, synthesizing Vitamin D and more. When the skin begins to show signs of inflammation, congestion and irritation, it is often a sign that the body is lacking specific nutrients, food sensitivities, detoxification organs are overburdened and sluggish, or exposure to toxins and irritants.

Issues of the skin can cause feelings of low self esteem, embarrassment and frustration but that doesn't have to be the cycle you live in. With a bit of extra love and attention to proper nourishment and a commitment to find a diet that works for your body, you can really bring the skin back to life, and get that healthy glow we all want! Bonus, not just your skin will win but rather your whole body and health will enjoy the benefits of your natural desire to look and feel your best.

Nourishment for Glowing Skin

The skin is in a constant process of regeneration (growth, maintenance and repair) and relies on nourishment from the food we eat to nourish skin cells at the deepest layer. In order for the skin to remain healthy, plump and glowing from within, especially as we age, it is important to get adequate amounts of specific nutrients — preferably from whole foods. The skin thrives on a balanced diet rich in essential fatty acids, antioxidants from fruits and vegetables, pro and prebiotic rich foods, collagen boosting nutrients, and cleansing herbs. The list of nutrients below is a guide to supporting the vitality of the skin. Keep your eyes peeled for these ingredients in many offerings from the weekly Golden Roots Kitchen menu!

Vitamin A

• Sweet potato, pumpkin, carrots, dark leafy greens

Vitamin C

• Rosehips, citrus fruits, hibiscus, strawberries

Vitamin D

• Mushrooms, pasture raised eggs, liver, fatty fish

Omega-3 Fatty acids

• Fatty cold water fish, pasture raised eggs, walnuts, chia seeds

Silica

• Whole grains, bone broth

Amino acids

• Complete proteins from animal (pastured chicken, beef, lamb or pork)  

• Combined plant sources for a complete protein (nuts, seeds, whole grains, beans and lentils) 

  • Fun fact — quinoa, buckwheat and chia are all complete plant proteins, containing all 20 essential amino acids.

  • Combining brown rice and beans creates a complete protein

Water

• Self explanatory, stay hydrated! :)

• It is suggested to drink half of your body weight in ounces per day. For example, if you weigh 150 pounds you should aim to drink 75 ounces of water per day.

  • Pro tip: add a pinch of sea salt and lemon to hydrate on a cellular level — added electrolytes!

The Skin and Detoxification

The skin is the largest detoxification organ, and works in conjunction with the other detoxification organs; the liver, kidneys, lungs and lymph. When detoxification pathways become congested or overburdened with toxins or irritants, the skin often takes the hit because these toxins have nowhere else to go than through the skin's surface. Inflammation, uneven skin tone or texture, blemishes and rashes are all signals that toxins are drawing out through the skin. 

Our body's natural elimination process (yes, we're talking about pooping!) is essential to remove all the toxins and unneeded proteins (which if left circulating can lead to allergies/intolerances) from the body. This final elimination can not happen without insoluble fiber. This means a high fiber diet is essential to support regular elimination of toxins and can be a major boon when focusing on glowing skin. A whole food diet will naturally be high in fiber but the highest source of fiber is found in legumes of all kinds. If you find a high fiber diet can make you feel bloated and gassy- that's a good sign that you're not getting enough. Start slow and give your body a few weeks to adjust. Additionally, herbs such as burdock, dandelion, yellow dock and nettle can work wonders on detoxification and cleanse the blood and nourish the skin. We will be talking more in depth about detoxification in our next post!

We hope this information is insightful and helpful to support you on your skin healing journey.

Wishing you wellness always,

Mary and the GRK team

Photographer: Talia Engelhardt

Resources for Additional Support

‘Clean Skin from Within’ by Trevor Cates