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THE HOW TO NOURISH BLOG

A Holistic Nutritionist's Favorite Chocolate Chip Cookie Recipe | Nutritional Therapy | How to Nourish | @howtonourish

A Holistic Nutritionist’s Favorite Chocolate Chip Cookie Recipe

Heather Hart4 min read

What is a Bio-Individual Diet | Nutritional Therapy | How to Nourish | @howtonourish

What is a Bioindividual Diet?

Heather Hart10 min read

Fermented Sourdough Buttermilk Biscuits | Nutritional Therapy | How to Nourish | @howtonourish

Fermented Sourdough Buttermilk Biscuits

Heather Hart4 min read

A Guide for Transitioning to a Nutrient-Dense Diet | Nutritional Therapy | How to Nourish | @howtonourish

A Guide for Transitioning to a Nutrient-Dense Diet

Heather Hart17 min read

My Top Four Tips for Optimal Wellness | How to Nourish | @howtonourish

My Top Four Tips for Optimal Wellness

Heather Hart9 min read

How to get a restful night of sleep | How to Nourish | @howtonourish

How to Get a Restful Night of Sleep

Heather Hart8 min read

Nutritional therapy's foundations of health | How to Nourish | @howtonourish

Nutritional Therapy

Nutritional Therapy’s Foundations of Health

Heather Hart14 min read

What is nutritional therapy? | How to Nourish | @howtonourish

Nutritional Therapy

What is Nutritional Therapy?

Heather Hart8 min read

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These five techniques to calm your nervous system

These five techniques to calm your nervous system are worth keeping in your back pocket, even if you’re not typically the stressed type. Overwhelm gets the best of us all at some point!
I will be in my stories with links to videos demonstrating the first four methods of nervous system regulation so that you can practice them and find your favorite. If you missed them in stories, I’ll save them to a highlight.
Can you do them all? Sure! I have and do practice them all at different times, and I honestly think they all work really well.
Let me know which is your favorite!
#nervoussystem #nervoussystemregulation #nervoussystemhealth #stressrelief #stressmanagement #stressreliever #nutritionaltherapy #nutritionaltherapist #nutritionistapproved

Cravings can tell us a lot about our body’s need

Cravings can tell us a lot about our body’s needs, pregnant or not, and I feel that cravings in pregnancy offer a deep insight into what we’re lacking if we take the time to listen and honor them.
Fruit is a powerhouse food and something we should be eating every day. I try to get a small bit of fruit in at the end of each meal because it can improve blood sugar regulation, digestion, hydration, and nutrient density of a meal.
If you find yourself craving fruit with a fierceness, here are some possible reasons why:
– You’re under-hydrating. A large percentage of fruit is water and minerals, so it is one of the best ways to hydrate if you’re struggling to drink enough water. Try adding a small bit of salt to your fruit to help your body more effectively move the water into your cells.
– You’re losing minerals. Each pregnancy takes 10% of your minerals, which means we should be proactive in replenishing them throughout pregnancy and postpartum. Fruits are generally high in minerals such as potassium, manganese, copper, and others that are essential for our body’s optimal function.
– You need more energy. Fruits are largely carbohydrate, which offers a quick burst of energy in times of need. This is why we often crave carbs and sugar when we are tired! Make sure to balance fruit with the other macros (more below) and eat enough throughout the day to ensure you’re getting enough of what your body needs to stay energized.
– You aren’t eating enough protein or fat. These two macros help sustain energy and blood sugar to keep your body going, so if you aren’t eating enough of either that can signal your body to crave carbs for energy. Proteins are building blocks for growing a tiny human. Fats keep your energy burning for hours and are also crucial for hormone production. Carbs are also super important, so don’t skip them!
Remember: Pregnancy demands more of everything to grow your baby and replenish your body’s lost stores. Water, minerals, vitamins, protein, fat, and carbs.
What fruits are you craving most? 🍉🍇🥭🫐
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#pregnancy #pregnancycravings #pregnancycraving #nutritionaltherapy #nutritionaltherapypractitioner #ntatraining

And then there were… FIVE Harts!! Our family i

And then there were…
FIVE Harts!! Our family is growing again and it’s so exciting! Building a family with my forever best friend has been the absolute best dream I could have ever wished for. We celebrate 10 years of marriage next year and I am so grateful for everything we have been through together. Life is beautiful.
Come November we will be snuggling our third sweet little babe. We haven’t found out the sex yet but that’s coming soon. What do you think… boy or girl? 💙💖
More life updates:
Aside from this wonderful blessing, 2023 has been very good to us and I am sending thanks up every single day. After I left my job earlier this year, I took some time off, then started working again for one of my longtime favorite companies. 🍄 This whirlwind job acceptance was unexpected but has been such a wonderful thing for our family. I’m so very happy, despite life being wildly busy right now.
I missed you all while I’ve been away and, now that the news is out of the bag, I’m planning to make a return with some more content for my lovely mamas! Love you all!!
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#pregnant #pregnancyannouncement #nutritionforpregnancy #nutritionformamas #nutritonaltherapy #pregnancyjourney

Happy Mother’s Day!! 💐 Here’s your reminder

Happy Mother’s Day!! 💐 Here’s your reminder to be in the picture, even when you don’t feel your cutest, because you will look fondly back on that picture when your babies are older.
I took this picture one week after Onyx was born. I had two babies (Crimson wasn’t even two yet) and I was exhausted. I hadn’t showered or washed my hair in days, but I felt loved in this moment. Watching tv with my two sweet little loves while I nursed my newborn just to find a few minutes of quiet. The lighting in our living room was awful so the picture was grainy. New motherhood with two was hard, but I’m so glad I documented it with even the few pictures I have that include myself. I don’t care that I look like crap because this is me and this was life. It was so beautiful.
To all the mamas of littles and bigs, of angel babies, of those still baking, and to those mamas wishing and hoping for their miracle. I hope you get so many kisses and hugs and lots of rest today because all stages of motherhood are tough but worth it. I hope someone makes you feel special today as we celebrate the gift that is mothers. ♥️
Quick life update: I have been quiet lately but I’m still here doing life with my little family. Things are so so so good right now, just very busy. I have been very present with the kids and Kyle. I started an incredible new job with a wellness company I looove and it has been the biggest blessing. I am honoring my own needs by prioritizing what is important in this moment and setting aside what can wait for a bit.
That said, I am still working with 1:1 clients! If you have been wanting to work with me, I would love to chat with you. Please book a free discovery call using the link in my bio. :)
I miss you all! I will be back soon, I promise.
#happymothersday #mothersday #motherhoodunplugged #motherhoodthroughinstagram #mothersaremagic #nutritionaltherapy

It’s true – each pregnancy takes about 10% of

It’s true – each pregnancy takes about 10% of your minerals! Your baby needs them to develop and grow in utero.
This is something many women don’t know, and unfortunately we are never told about it so we suffer without knowing why.
Low minerals can be the cause for many postpartum symptoms, like mental health issues, abnormal fatigue, excessive cramping or bleeding, muscle cramps, low breastmilk supply, and many more.
Plus, if you are having babies one after the other without replenishing your mineral stores in between, you could be lacking minerals in a big way.
One thing you can do to check your mineral levels is a hair tissue mineral analysis, which is one of the most affordable clinical tests available. I recommend these 1-2 times during pregnancy (if you can), one 6 weeks postpartum, then every 12 weeks until your minerals are back in normal range.
Three easy things you can do today to support your mineral levels:
– Add a pinch of sea salt or mineral salt to every glass of water (not iodized table salt)
– Use a trace mineral supplement like ConcenTrace or Quinton Hypertonic vials (both discounted using the Fullscript link in my bio)
– Eat whole fruits, vegetables, eggs, and meats, daily, and limit processed foods and sweets
Can you do all three? Yes, absolutely! Do you need to? Maybe, but do the best you can with what you have.
If you’re interested in booking a hair tissue mineral analysis to check your mineral levels, I would love to work with you! You can book a discovery call using the link in my bio or send me a DM! I’m currently taking on new clients for March and April. ♥️
@howtonourish

As humans, we all go through tough seasons, especi

As humans, we all go through tough seasons, especially in motherhood. It’s normal and common to struggle sometimes, but there is also a lot you can do to help yourself mentally overcome the stress so it isn’t negatively affecting your health.
Chronic stress can have a huge impact on one’s health journey, but it’s also something we can take steps toward improving if we work at it, and making it a point to feel gratitude can help us make huge shifts.
Taking time to feel gratitude toward the things that ARE good right now can really improve the way you work through the tough stuff.
In difficult seasons, try feeling gratitude for…
– Your body
– Your people
– Your home
– Your roots
– Your future
– Your faith
And if that is still too hard, try taking a moment to focus on deep breaths. Scroll through to read my favorite easy breathwork practice!
Sending love your way. ♥️
@howtonourish
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#motherhoodmoments #motherhoodunplugged #motherhoodishard #motherhoodisdarling #motherhoodiscolorful #momsofinstagram #momproblems #gratitudeattitude #gratitudepractice #haveaniceday #haveagoodday #momssupportingmoms

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The information presented on this website is intended for educational purposes only, and it hasn’t been evaluated by the Food and Drug Administration. This information isn’t intended to diagnose, treat, cure or prevent any condition or disease, nor is it medical advice. One should always consult a qualified medical professional before engaging in any dietary and/or lifestyle change.

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