kate Daugherty functional wellness
Supplements to take for a well balanced diet

The Top Supplements to Complement a Healthy Diet

December 8, 2021

Do we really need supplements? I’m a big fan of getting the nutrients you need from your food. In a perfect world, this would happen effortlessly as we consume nutrient-dense animal products (including organs!), a variety of organic fruits & vegetables, high-quality fats and a plentitude of fish.  But, alas, our modern food environment is so different than the world of our ancestors that supplements can be a helpful tool to “fill the gaps” created.  What are those ‘gaps’? We are exposed to food and environmental toxins from pesticides, medications, and industrialization. We are under increased stress. We have a decrease in sleep quality. We have a reduced connection with nature. We are more sedentary.  All of these things mean we use up our inherent stores of nutrients (or consume less of them); and adding supplements can be a way of hacking our physiology to live longer, happier lives.  Further, certain nutrients are harder to obtain even from a healthy diet (like Vitamin D and Magnesium). Depending on your health status, this list may include things like Vitamin A, K2, Selenium, and Omega-3s.  Related: Mindful Eating: Finding a Healthy Relationship with Food So, What are the top supplements to complement a healthy diet? MAINTENANCE SUPPLEMENTS The key nutrients that I consider for “maintenance” are the ones deficient in most Americans’ Diets. There is very little danger in ‘overdoing it’ with these things and I find them a useful adjunct to a nutrient-dense, whole foods diet.  My top five list is an Omega-3 Supplement, Vitamin D3/K2, Magnesium, Digestive Enzymes, and a Pre-/Pro-biotic.  1. Omega-3 A high-quality fish oil provides essential omega-3 fatty acids, EPA and DHA. These fats act as inflammation resolvants (meaning they are potently anti-inflammatory). Additionally, omega-3 fatty acids are important for proper cardiovascular, respiratory, immune, brain and musculoskeletal health. We simply do not consume enough fish to adequately support omega 3 to omega 6 balance in our diet. Curious about your Omega balance? Check out this at-home test. 2. Vitamin D3 with K2 It is estimated that 88% of the population has less than optimal levels of Vitamin D. This Vitamin is necessary for bone integrity, proper neuromuscular function, normal inflammatory response, muscle strength, calcium absorption, immune response, and mood. Although we are able to produce Vitamin D by converting sunlight, a number of factors limit this conversion. There are few food sources, and most people do well with Vitamin D supplementation. The dose can vary depending on your personal vitamin D status. A word of caution: if you do not know your number, it is best to start with a simple Vitamin D test before turning to supplementation as Vitamin D does have an upper limit and toxicity. If you need help determining an optimal level for you, Reach out to Kate for a consultation. When supplementing with Vitamin D, you should choose the D3 form (cholecalciferol) and it should be paired with Vitamin K2. Here is further reading on that from Chris Masterjohn, PhD. 3. Magnesium Magnesium is a required co-factor for more than 600 enzyme reactions in the body. An estimated 75% of Americans do not meet the FDA’s Recommended Daily Intake. Low magnesium levels can lead to issues with the musculoskeletal system, heartbeat, blood pressure, blood sugar regulation, irritability and mood issues, muscle cramps and fatigue.  There are many types of magnesium. Magnesium Citrate is often used for digestive issues, as it is effective in increasing motility. This means high-doses of Magnesium Citrate can have a laxative effect. Start small, and build up in tolerance. Two forms of Magnesium cross the blood brain barrier: Magnesium Threonate and Magnesium Glycinate. For the most well-rounded benefit I recommend up to 2g of Magnesium Threonate in split doses, with the bulk of it close to bedtime. 4. Pre-/Probiotic Probiotics are beneficial species of bacteria that confer a benefit to the host organism. Probiotics are strain-specific; meaning every strain has a unique benefit for our health. You can find probiotics specific to mood, skin health, diarrhea, constipation, appetite, and more. A multi-strain probiotic is a good starting point for altering the immune response. It is a good idea to vary your probiotic AND use strains in a therapeutic dose. A few weeks of a probiotic supplement is enough to shift your microbiome diversity. >>What is a prebiotic? Prebiotics are fermentable fibers that act as fodder for the species to proliferate (grow and prosper). Many probiotic capsules now contain prebiotics as synergistic enhancers. However, you can also consume plenty of prebiotic foods in the form of insoluble fiber including that from chicory, artichokes, bananas, and guar gum. If you are sensitive to gas/bloating, try SunFiber. As a final note, we can consume fermented foods to get plenty of beneficial probiotics. In fact, functional foods like sauerkraut, kimchi, and fermented dairy are as powerful as a capsule. I recommend food first; but using a probiotic supplement is useful if these things are not a staple in your diet. 5. Digestive Enzymes Our body makes enzymes in the digestive tract including in the mouth, stomach, and small intestine. The largest secretions come from the pancreas. Digestive Enzymes help us break down carbohydrates, fats, and proteins in the diet for proper absorption and use. A lack of enzymes results in malnutrition, nutrient deficiencies, and gastrointestinal symptoms like gas, bloating, and pain. As we age, we secrete less enzymes. Other factors that can diminish enzyme production include autoimmune conditions, overburdened detoxification pathways, and insulin resistance. Digestive Enzyme supplements act the same as our natural enzymes. They should be taken with food. They are safe for anyone to take, regardless of natural enzyme production. In addition to the classic enzymes, you can take enzymes for specific food proteins. This is most commonly seen as Lactase for those with lactose intolerance. If you have issues with gluten or dairy, you can take a specific enzyme to help break down those proteins. I keep a stash of gluten/dairy enzyme supplements in my purse for anytime I’m

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Stay in an Earthship on AirBnb Taos, NM

Earthship Community: Eco Travel in Taos, NM

December 5, 2021

What the heck is an earthship? : Travel to Taos, NM to the Global Earthship Community to find out. You’ll find the largest collection of off-grid housing grouped in one 640 acre community. An Earthship is a type of house built with natural and recycled materials with energy conservation in mind. It is designed to produce water, electricity, and food for its own use. It is a completely off-grid house that doesn’t rely on fossil fuels for living. The main features of an earthship are: Use of natural and recycled materials for construction Powered by Solar & Wind Energy Thermal Mass & Passive Solar Heating using soil Food Production (possible, with an added greenhouse) Water Collection/Recirculation of Rain & Snow Melt    The founder and creator of the Earthship concept is Michael Reynolds, who landed in Taos in 1969. His inspiration came from looming piles of garbage and pack of affordable housing. Over the next several decades, Reynolds turned trash into luxurious eco-homes by beginning to incorporate things like thermal mass, passive solar, and natural ventilation. Today’s earthships are built on a foundation of earth-rammed tires that require no foundation and provide heat and cool insulation. “Solar glazing” refers to the position of the exterior windows that allows the sun to heat the floors and walls without the use of fossil fuels or wood. Skylights provide natural ventilation to cool the home.  Earthship Community: Taos, NM Since the 1970s, The Greater World Earthship Community in Taos, New Mexico has grown exponentially. The world’s only completely off-grid community is 640 acres platted for 130 homes. The homes are certainly unique: resembling something from Star Wars. The adobe houses are built low into the ground, and camouflaged into the terrain of Taos.  The big draw of this community is an attitude of self-reliance. One resident sums it up: “You are the power company, the water company, the sewage-treatment plant and the food production.”  The Eco-chic designs are certainly unique. Earthship design seems focused on sustainability, less emphasis on aesthetics. You can experience Earthship living for yourself: through AirBnb and VRBO! I stayed in Holli’s cute eco home over the Thanksgiving holiday. It was a perfect off-grid getaway complete with fireplace, an extensive library, an old-school record player, and a scrabble board (a necessity). We used it as a jumping-off point for exploring the Taos Mountain Valley and the Rio Grande Gorge. It was cozy, unique, and a nice reset from the hustle-bustle of Denver. Interestingly, I never felt limited by the off-grid setup. The home stayed warm with the sun, the solar power was more than sufficient, and we made do with a gas cooktop (even on Thanksgiving!). Check availability for your next getaway! Next trip, I found this dreeeeamy Earthship kitchen! You know me, I love a good kitchen. This is impressive for any home, let alone an Eco-Home. Find the Famous Taos Earthship on VRBO. Not ready to stay in an Earthship, but still a little curious? Stop by the Visitor’s Center for a tour. If you’ve got some extra time in Taos, this is an interesting stop. It’s just past the Rio Grande Gorge Bridge, worth the extra drive if you’re in the area. Final Thoughts on Eco Living I was so happy to learn and experience the possibilities of eco-living in an Earthship. It certainly opens my eyes to the stress that modern conveniences put on our available resources. While I’m not quite ready to fully commit, I think there are some lessons I can bring home. I’ll be more aware of water usage, leaving lights on around the house, and hopefully working towards less waste. I’ll definitely be back to Taos, and it makes me feel good to have the Earthship Global Community as an option for a home-away-from-home as needed. Stay tuned for more Taos updates (hiking, skiing, and eating). You May Also Like: Fall Weekend Getaway: Buena Vista Colorado What It’s Like to Row 150K in a Month

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Best Cookbooks of 2021

My Favorite Cookbooks to Gift in 2021

November 21, 2021

Cookbooks make the best gifts for the foodie in your life. For someone close to you, they are bit self-serving… I mean aren’t you thinking, “Hey, I got you this cookbook in hopes that you’ll make lots of yummy dishes for me” ?! But, as a person who looooves cooking and spending time in the kitchen, cookbooks are some of my favorite gifts to receive. So, don’t feel guilty. These are my favorite cookbooks to gift in 2021 based on my experience through the years. I cook at home A LOT. Some are old staples, some are new finds, all are amazing. When it comes to a staple cookbook for gifting, here are some of the books I find myself referencing often as I plan and prep at home: Cookbooks to Gift – for the everyday cook 1. The Food Lab – Is this the most referenced book in my kitchen? Perhaps. The Food Lab is incredible for new cooks and experienced chefs. J. Kenzi Lopez goes deep on the science of cooking and will elevate your basic kitchen skills with simple swaps like salting your eggs BEFORE scrambling and using a thermometer for perfect meat. This book changed the way I cook and will forever be a staple on my kitchen shelf. 2. Practical Paleo – I considered putting this in the category with “special diets”, but upon reflection I still consider this a basic handbook. The recipes are suitable for those on a paleo diet or not. But, what I love about this book is not the recipes. Danielle SanFillipo spends the first half of the book explaining kitchen basics like knife skills, how to choose the right produce, and what oils to choose. If you’re curious about a paleo diet (dairy-free, grain-free, legume-free)- this is a great choice. If you’re just learning to experiment in the kitchen, I also recommend this cookbook. 3. Cook Once, Eat All Week – This is a cookbook by Cassie Joy Garcia of Fed & Fit. She’s a mom who understands what it’s like to have a busy lifestyle while still prioritizing family meals. If you’re new to meal prepping, this book is a godsend. She outlines main ingredients for the week, gives you a few “prep tasks” to complete but leaves some cooking for the night of. It’s the perfect blend of not-eating-leftovers but also not-spending-hours-in-the-kitchen. Bonus: She just came out with a slightly different version, Cook Once: Dinner Fix that helps with the main dinner meal! Cookbooks to Gift – for the niche foodie 4. Food for the Soul – This cookbook is filled with amazing sweet treats and elevated dinner meals. My absolute favorite part of this book is the BEAUTY in the photography. Lucy Lord is a UK-based cook who puts a lot of thought and effort into creating wonderfully aesthetic food. It carries through on every. page. I like this cookbook to gift for daydreaming and salivate over her creations. While some recipes may seem complicated (Re: Roast Leg of Lamb), the instructions are actually very easy to follow and recreate. 5. Super Sourdough – I fell in love with James Morton when he was a contestant on The Great British Baking Show. (Side note: if you’re not watching that show, it is the most wholesome TV experience and I highly recommend). In his post-show career, James gives detailed directions on sourdough from starter to elaborate breads. I’ve learned a ton about my own sourdough from him (Like THIS sourdough pizza crust). I love this cookbook for anyone dabbling into sourdough. I reference it anytime I make a loaf! Cookbooks to Gift – for the special diet 5. The Keto Diet – If you’re considering taking on a low-carb, high-fat ketogenic diet: this is your bible. Leanne Vogel spends the first half of the book educating about WHY keto, and troubleshooting how to do it right. I like her lessons, and her keto recipes stand up as well. Even when I’m not chasing ‘ketosis’, I’ll use her recipes for low-sugar treats, healthy family dinners, and unique side dishes. As a female writer, this is particularly geared towards women, and helpful for new adopters of the keto lifestyle. 6. The Autoimmune Paleo Cookbook – Elimination diets can be especially challenging when it comes to meal planning. The AIP is among the most restrictive of diets. Having a staple cookbook to lean on is key to compliance with any major nutrition shift. This is that cookbook for the Autoimmune Protocol. In fact, Mickey has been involved in many research studies on the AIP, and is a well-respected figure in the AIP community. I found this book from the recommendation of a patient, and it has been an oft-referenced resource ever since. This class of cookbooks to gift is just right for someone with autoimmune disease who needs food as medicine. Favorite Cookbooks – for the stories 7. The Gaza Kitchen – I gifted this book to myself for my birthday and it was a fascinating look into the lives of women in the Gaza Strip. As Americans, we often think of this area as war-ravaged and desolate; but there is so much vibrance! That carries through in their cooking and traditions. I enjoyed all the story-telling that went into this cookbook. I’ve even adopted some of their methods, like using a mortar & pestle regularly. This was a fun blend of culture and cooking, a perfect fit in cookbooks to gift for someone who connects well with their food. 8. Deep Nutrition – Anytime I’m thinking of organ meats, you’ve heard me reference Dr. Cait Shanahan. This book (certainly more informative than recipes) goes deeeeeeeep about concepts of nutrition and health. She has a very research-based approach to what oils to use with cooking, how what we eat affects later generations, and how our nutrition landscape has changed over the past century. This is an eye-opening read for anyone health-minded. Warning: once you know these things, you may

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Healthy Granola made without nuts, oatmeal cookie granola with sunflower butter

Upgraded Classic: Nut-Free Oatmeal Cookie Granola Recipe

November 12, 2021

My nut-free oatmeal cookie granola is a classic granola recipe without any dodgy stuff that you’ll find in many store-bought mixes. I use a small amount of maple syrup, but mostly rely on the oats and dried fruit to provide natural sweetness. Coconut flour helps the oats clump into that familiar granola texture! I looove using Sunflower Seed Butter in baked goods. It’s a nut-free alternative that is typically well-tolerated and provides great healthy fats. It’s a staple in my hormone healing diet. This is also a great choice for kids who have issues with peanuts or tree nuts. I like keeping a batch of Nut-Free Oatmeal Cookie Granola on hand for a quick snack. It’s great on its own, paired with a non-dairy yogurt, OR as an easy topping on baked apples. Related: Upgraded Classic: Cowboy Cookies This nut-free oatmeal cookie granola bastes the house in aromas of fall as it bakes. The warm cinnamon and sweet crunch are a perfect pairing for cozy fall days. No need for fall-scented candles when you’ve got this around! What is Sunflower Seed Butter?  Just like other nut butters, sunflower seed butter is simply a blend of sunflower seeds until they create a creamy consistency. Sunflower seeds are high in Vitamin E and Magnesium. You can find sunflower butter in most grocery stores, just remember to check for added ingredients. I like Thrive Market’s Sunflower Butter that’s made with ONLY ground sunflower seeds.   What should I watch out for in store-bought Granola? Many commercial granola mixes add cane sugar, brown rice syrup, or other refined sweeteners. They’ll sometimes use starches or wheat flours to get that ‘clumping’ effect. Lastly, I always check for refined vegetable oils (like canola or safflower). Often, store-bought granola is far from a ‘health food’ due to these hidden additives. I like a well-balanced fat:carbohydrate ratio to prevent blood sugar spikes and the best way to ensure that happens is by controlling the ingredients yourself! What modifications can I make? If you prefer to make this coconut-free, you can replace the coconut flour with oat flour and omit the coconut flakes. Use olive or avocado oil in place of the coconut oil. You can mix up the fruit add-ins or make it with dark chocolate chips! If you don’t have maple syrup, use honey instead. When ingredient shopping, I use Thrive Market. They have the best prices for organic, shelf-stable products like oats, sunflower seeds, dried fruit, and maple syrup. Click here to get a free gift with your first order. You May Also Like: Oat Milk Blueberry Chia Pudding Gluten-Free Oat and Almond Bread Shop This Article: DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

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Product Review: The Always Pan

November 9, 2021

Spoiler alert: The Always Pan is one of my favorite new products of 2021! It’s no secret that I cook at home A LOT. I need a pan that holds up to daily use, that handles a variety of cuisines and cooking styles, and cleans up quick. I found it all in The Always Pan. It’s my number one recommended kitchen addition for this year. What is The Always Pan? The Always Pan is a ceramic non-stick pan that does it all. You can use it to braise, sear, saute, steam, fry, boil, serve, and store. Seriously, it replaces about eight pieces of traditional cookware. I’m not a big fan of most non-stick cookware, but I can support this. The Always Pan has a non-toxic, nonstick ceramic coating made without potentially toxic materials like PFOAs, PTFEs, other PFAs, lead, cadmium, toxic metals, and nanoparticles. When I’m in the kitchen, I’m rarely cooking with anything else. Perfect Stovetop Cookware with NO toxic chemicals.   I’ve used my Always Pan almost daily for six months and it shows no sign of wear. The ceramic serface still perfectly cooks eggs without sticking (my ultimate non-stick pan test). The pan looks beautiful sitting on my stovetop; which is good because it’s a permanent fixture there. What’s in the box? The Always Pan retails for $145. BUT IT’S ON BLACK FRIDAY SALE FOR $99! (Don’t Wait) It’s got an aluminum body for fast, even heat. It’s a 10 inch pan, with a 2.3 quart capacity. I’ve found that to be suitable when cooking for three, up to six! It comes with a stainless steel steamer basket that perfectly sits inside the pan (even when storing). The lid is a modular design to hold in steam when you want, and let it out when you don’t. The included beechwood spatula nests along the handle with an integrated spoon rest. The Always Pan, made by Our Place, is suitable for all levels of cooks. It works best over medium or low heat, although it stands up to a quick high-heat sear. It’s good practice to use high-smoke-point oils or fats (avocado, coconut, EVOO, butter, ghee) anytime the burner is on. Testing it out: Family Skillet Meal One of my favorite recipes to make is a one-pan family meal. The Spaghetti Squash Chow Mein by Cassie Joy Garcia in Cook Once, Eat All Week was a big hit! I simply sauteed the chicken, added the squash “noodles”, let some veggies steam on top, and then dressed it up with sauce, sesame seeds, and green onions. Click Here to view some of my favorite skillet meals! When I was home visiting my family, I was lucky to have my little brother cook breakfast. Here’s a snapshot of perfect skillet bacon. He cleaned up, and there’s no trace of bacon grease: big win! Other Features of The Always Pan I also have the Spruce Steamer Basket. It’s an add-on product that integrates into the skillet to perfectly steam dumplings, vegetables, tamales and more. I’ll admit, I’ve never used it. I find that the included stainless steel basket handles the vegetables I need and I haven’t been adventurous enough to make dim sum! I’ve got my eye on the Perfect Pot as a new member of my kitchen cookware family. Who is this skillet ideal for? For anyone who cooks at home,  For anyone who doesn’t like toxic cookware,  For a person who needs simplicity, For someone who is a health-conscious foodie,  THIS PRODUCT IS FOR YOU.   CLICK HERE to get the Always Pan for $99! Final Thoughts on The Always Pan No bones about it, this is a kitchen staple. It makes an excellent gift for the cook in your life and it’s a simple pleasure to own. Especially at the current price, you can’t beat this! This post contains affiliate links. I may be compensated by purchases made; this helps support the blog and allows me to continue producing useful content. You May Also Like: Product Review: The Almond Cow Product Review: Ninja Foodi Air Fryer Oven

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Dark Chocolate Oat Milk

NEW Willa’s Dark Chocolate Oat Milk

November 5, 2021

I was so fortunate to get early access to Willa’s NEW Dark Chocolate Oat Milk made with transparently traded Raaka chocolate. Let me tell you, it is gooooooooood. I’ve already ranted about why Willa’s is the THE BEST Oat Milk on the market. Now, I get to fill you in on why THIS is the best dark chocolate oat milk on the market. Ingredients. Oh man, ingredients. I recently saw a meme on Instagram that said something to the effect of: “Oh? Your product is gluten-free and dairy-free and “healthy”??” Then, had a girl with a really skeptical look saying, “But can I see the ingredient list?”. That girl is ME. Just because the fancy marketing tells you a product is healthy, doesn’t mean the ingredients stack up. With Willa’s I’ve never felt tricked. The ingredients in their Original Unsweetened Oat Milk are literally: Filtered Water, Organic Whole Grain Oats, Organic Real Vanilla Extract, and Salt. I mean, COME ON it doesn’t get any cleaner than that. So, when I heard Willa’s was making a CHOCOLATE version, I knew they’d put the same care into crafting a beverage that is juuuuust right.   Healthy Dark Chocolate Oat Milk: What’s the catch? Of course, with a dark chocolate oat milk I was expecting some sort of sweetener. Willa’s chose Maple Sugar to balance the un-roasted cacao. The sweetness from maple is less cloying, more subtle, and perfect complements the bitter chocolate. Unlike many sweeteners, maple sugar has nutritional benefits including antioxidants, minerals like mangesium and zinc, and Vitamin B6. The glycemic index of maple sugar is much lower than other sweeteners, which means less effect on blood sugars. A Note About Sustainability   Willa’s puts a huge emphasis on sustainability. They keep this in mind at every step of production. They use ALL of every ingredient, resulting in zero food waste. The tetra-pack (paper!) packaging keeps the oat milk shelf-stable until opened, saving energy in the supply chain without the need for refrigeration. With that in mind, it’s no surprise that the Maple Sugar was chosen because it is more environmentally sustainable. Further, by parternering with small Vermont farms they get to support businesses they BELIEVE in. My Favorite Part: What’s NOT in Willa’s Dark Chocolate Oat Milk I can’t talk about Willa’s Dark Chocolate Oat Milk without mentioning all the things they leave out. MOST Oat Milk companies use vegetable oil as an emulsifier, and contain preservatives, gums, and artificial flavorings. All things I actively avoid in my diet. I’m so impressed by the simplicity of the ingredient list, that I’m listing it again: Filtered Water, Organic Whole Grain Oats, Organic Maple Sugar, Organic Cacao, Organic Real Vanilla Extract, and Salt. Willa’s Dark Chocolate Oat Milk is available NOW! Click here to get $10 off your first order. Final Thoughts on Willa’s Organic Dark Chocolate Oat Milk I’m super impressed with Willa’s Oat Milk and I’m a fan for life. This Oat Milk collaboration with Raaka Chocolate was fiiiire. I’m so excited to start baking with it and come up with winter recipes! In the meantime, catch me using this as my staple coffee add-in and simply sipping it straight post-workout. You May Also Like: Dairy-Free Spinach Artichoke Dip w/ Willa’s Oat Milk Pumpkin Spice Oat Milk Creamer Want to work with a functional nutritionist to personalize your diet? Struggling with hormone imbalance, IBS, weight gain, mood changes? Let’s look at FOOD FIRST. Read more about Functional Nutrition at The Facility here. CLICK HERE to schedule a FREE 15-Minute Nutrition Consult with Kate to determine your best course of action!

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