Bare Nutrition

“Wellness Beauties: Reawakening Holistic Health” — if I had a say in the theme

As I turn 32 today, (and in stereotypical Scorpio form ♏️ ) I was reflecting on how I’ve grown and changed as a health coach over the years and how my approach, opinions, and relationship with food and wellness has transformed.

I find this important to talk about because I feel so many people put themselves in a box or feel like they can’t change their opinions about things. And moreso… OTHERS are often not receptive or even judgmental when someone’s opinion or identity changes/progresses.

As scary as it is for some to voice a changed or different opinion or way of doing things….

it’s far scarier to not consider new information or stay open to changing at the expense of your own growth!

We are always doing the best with the information and learning experiences we’ve got, so as long as you continue to be open and have a growth mindset, you’re going to always be the best version of you ✨

So, PSA 🚨 it’s completely OK to change your mind and alter your approach, and if you’ve been afraid to do so, here’s your sign.

🤍

P.S. As ironic as this is to have to say, please note the things mentioned in this post are my personal opinions as what has helped both me and my clients most, but you do what works for you.

a few important details below ⬇️

P.S. this photo is courtesy of 📸 from the amazinggg Move, Munch, Mingle event with & !

⭐️ larger meals with more (quality) protein has been working so much better for me than having small meals where I’m trying to not eat “too much” only to find myself unsatisfied, snacking on things later, and then feeling bloated.

⭐️ I still eat lots of plant foods but I have found that reducing the large number of rAw veggies I was eating has really helped my bloat and energy (when we’re always bloated our body expends energy on working to digest that food)

⭐️ it’s been several years since I’ve shifted from running my ass off (literally, had no ass) and doing intense HIIT that I didn’t even like, and I won’t ever turn back. Lifting weights, walking, Pilates, and moving in a way I enjoy has me only looking forward to exercising and seeing faster positive changes in my body

⭐️ I swear by supplementing minerals since we are constantly doing things that deplete them. I take quinton minerals cause it’s super easy to take and has 75+ minerals and trace minerals

⭐️ quickly picking a few dinner recipes you’ll make, repurposing leftovers into lunches, and deciding on a couple breakfast and snack options makes your week sooo much easier. See my post two before this for an example you can steal!

⭐️ cold exposure can be done w a cold shower, homemade ice bath, cold plunge, or cryo therapy

⭐️ I have neglected sleep most of my life. However, it is SO important and have really worked on getting more. Minimizing evening screen time, scheduling downtime and a few supplements have really helped. Comment SLEEP if you want the supplement list.

⭐️waking up just 30 min earlier has reduced my anxiety bc I feel I have the time to do my morning routine which sets the tone for an amazing day

⭐️ morning and evening sunlight/red light helps regulate the circadian rhythm, aka regulate your sleep-wake cycle. This is why it helps you feel more energized when it’s time to be awake & sleepy when it’s time to sleep!

what I ate & drank in Europe ➡️
(see below if you want deets)

drop a comment with any travel-related wellness questions you have or tips you want, and we will deliver 😉
1. pasta making class with wine tasting, winery outside of Florence at

2. cucumber tomato feta salad on Lake Como at the

3. burrata salad + hummus + bread + olives in Lisbon at

4. rooftop cocktails in Lis. at

5. shrimp pasta + bread + martini in Florence at

6. cappuccinos, daily 😉 but this one was at a cafe in Florence

7. gelato, 1-2 times a day 😝 while I was in Florence

8. my first Michelin starred restaurant experience, in Lisbon at

9. the pasta we made in our class, filled with shredded zucchini, carrot, celery and a very light cream sauce. I will be recreating this!

10. grilled veggie panini on focaccia at an amazing market in Florence,

Save this if you’re traveling to Lisbon, Lake Como, or Florence soon!

& don’t forget to comment with the travel wellness questions or tips you want⭐️

Happy Mother’s Day to our co-founder & sister 💖

It’s amazing to see you now as a mother of THREE. You manage to run two businesses, raise the most incredible kids, and balance prioritizing you & your family’s wellness at the same time. We are so grateful to be aunties to the bbs ☺️

TODAY WE HONOR:
🌺 our mother
🌺 ALL mothers
🌺 the mothers no longer with us
🌺 mothers who have lost
🌺 those who yearn to be mothers
🌺 soon to be mothers

You are all so loved, and we hope you feel that today & every day.

~life lately [lauren]~

- currently loving evening golden hour walks with the pup (still love my morning walks too, if course )
- obsessed with the brunch at
- attended an amazing vegan gf edible tasting with
- went to Punta Cana for a wedding (if only I knew what I was coming home to ⬇️ )
- survived austin ice storms & went nearly 3 days without power (stayed with the parents thankfully 🙏🏼)
- back in the ritual of Sunday grocery shopping & creating a meal menu for the week
- and , per usual

Life lately [Jill]

- currently loving long walks to every Saturday morning
- got to visit my favorite, (plus and the babes 😉)
- go to coffee shop order lately is a matcha latte
- living my best life 😜

Swipe to see how we feel after completing our 3 day cleanse from 🌟

Why cleanse? The intention of this cleanse was to reduce bloat and inflammation, reset, re-energize, and start the year off with a fresh foundation. & It surely did the trick. Peep the benefits below 👇🏼

✨ Austin peeps, if you wanna do this cleanse too, our code is “BARE99” to get the cleanse for $99 (usually $129, link is below or comment/DM and we’ll send a direct link) ✨

🥒BENEFITS EXPERIENCED 🥒
- got rid of bloat
- reduced overall inflammation
- increased energy levels
- reduced cravings
- boosted immunity
- improved digestion

We chose because the juices are all organic, formulated by their very own Naturopathic Doctor, and you get 4 juices a day plus warm, savory veggie broth. They also include post-cleanse info and a grocery list!

We will be completing one of our meal plans directly following this to keep the results goin. 🙌🏼

Two-day preorder required, and no weekend pick ups. Use code “BARE99” for your discount with the link (or comment and we will DM a clickable link for you).

https://peoplesrx.com/cleanse/?fbclid=PAAabxLcSyO0feLH01pfGwbag9drXYgo0_daxU0cavbXDEiMhvDzyQ1cvedcw

Looking for something new to make this week or ideas for meal prep? We gotchu.

BATCH COOK:
✨ Make a big batch of jasmine rice, pick a protein (here we did tofu), and roast a big batch of broccoli. You can then use those three components as the foundation to build different meals during the week. See below for diff ways to use your batch cooked items 👇🏼

MEALS YOU CAN CREATE:
✨ Thai Coconut Bowl: pictured here, and you can see more details below. We also have a recipe reel for this.

✨ wrap: use all the toppings from the Thai bowl, but ditch the rice, and throw everything in a tortilla (we recommend or Ezekial )

✨ salad: lighten or omit the rice and double the raw greens for a salad using the protein, the roasted veggie, and toppings of your choose or same toppings as w the Thai bowl. See below for the dressing recipe.

✨ PSV Plate (aka Protein Starch Veggie): simply have the protein, rice, and broccoli, with a drizzle of our spicy almond butter sauce (recipe below)
…………

THAI COCONUT BOWL

🍚: handful of raw greens, jasmine rice, roasted broccoli w chili flakes and sesame seeds, protein of choice cooked in sesame oil (we did tofu), pickled red onion, shredded carrots, cilantro, jalapeño, unsweetened shredded coconut, chopped cashews, lightly sautéed purple cabbage w/ lime and ginger

🥣 SWEET SPICY ALMOND BUTTER SAUCE:

Tb almond butter, sunbutter, or tahini
Tb maple
Tb apple cider vinegar or rice vinegar
tsp minced ginger
1-2 tsp sriracha or habanero hot sauce
Juice of a lime
tsp coconut balsamic
*Add water if you need it thinner, add more nutbutter/tahini if you want it creamier or thicker!
*double or triple if you want to use multiple times

Quick comforting meals that are still healthy & nourishing >>>. This vegan pesto pasta was made with Banza] gf chickpea spaghetti, which is one of our favorite ways to enjoy pasta regularly and get some plant based protein at the same time. We have a vegan pesto recipe on our blog if you want to make it yourself but if you wanna go store bought, is delish and their ingredients are super simple 💯.
🍝 :
- boil Banza] spaghetti according to package
- meanwhile sauté 1/2 a yellow onion in some olive oil
- add in sliced baby bella mushrooms
- once tender add 1/2 C green peas
- season w salt, oregano, crushed red pepper
- then a few big handfuls of spinach (wait til the veryyy end and just cook until slightly wilted so you don’t lose all that volume)
- add your pesto to the spaghetti (once it’s cooked and strained of course)
- then add all your veggies to the pesto pasta and stir it all together
- we advise enjoying with a piece of lightly toasted sourdough on the side drizzled with EVOO 🤌🏼🤌🏼
………

Really, what’s better than pasta? Pasta is definitely a weekly dish in our house, but we always change it up by loading it up with different veggies and pasta types or doing diff kinds of pasta (chickpea, brown rice, hearts of palm, cassava). We had some random veggies left from last week that I did not want to go to waste and now we are obsessed w this combo.

Start by drizzling olive oil in a cast-iron pan- preferably. Add a clove of minced garlic. Once the garlic is fragrant add some cherry tomatoes (I like to cut them and half first). This will be your tomato sauce. Throw in the rest of the veggies you have on hand and cook down a bit longer. Veggies used this week: peas, artichoke hearts, mushrooms, and broccoli. Add salt, pepper, & any Italian herbs you have. Crumble in some vegan cheese ( mozzarella is my favorite and has best ingredients for non-dairy cheese) and add a little more olive oil to finish. Stir in your pasta and let everything melt together. Top with fresh basil and red pepper flakes 🤌🏼

Copy cat salad from one of my favorite brunch spots, Two Hands ✨ 🙌 This is the bare take on the brassicas salad from , one of my go-to orders for a lighter, yet satisfying and delish brunch/lunch 😋
👇👇👇👇
-preset oven to 375-400
-season Brussels and mushrooms with salt, pep, and chili onion crunch olive oil / seasoning from
-bake veggies until cooked through and slightly crispy
-cook a soft boiled egg, peel, and set aside
-wash and chop a head of butter lettuce
-plate the veggie mix 🍄,sliced avocado 🥑 , egg, spicy sprouts, green and kalamata olive mix 🫒 , lemon hummus, and the butter lettuce 🥬 topped with green goddess dressing from and a big squeeze of 🍋
YUM 🤤

Being prepared at the beginning of the week is a definite game changer and a must if you want to prioritize healthy eating and up your nutrition game. But meal preps don’t always have to be complicated or picture perfect; keep it simple and use fresh, seasonal veggies to liven up your weekly prep and give some variety. Mix and match veggies, proteins, carbs, and sauces and switch up the seasoning. This Buddha bowl with our creamy tahini dressing was on last weeks menu but we were able to eat it throughout the week for lunch and dinner 🙌🏼. If you don’t know where to start we can also help you prep and plan your weekly meals 💯! DM us for one on one coaching or info on a meal plan!

Couscous + grilled shrimp arugula salad, cause fall might be here but it still feels like summer 🥗. This combo was 💣 and took all of 20 minutes to pull together.
……
-base of arugula w/ squeeze of lemon & drizzle of spicy pesto olive oil
-tricolored couscous
-grilled wild caught shrimp w/ olive oil, s+p
-fresh basil
-roasted corn + cherry tomatoes (400 for 15-20min)
-feta
-pumpkin seeds

Mediterranean Chickpea Salad 🥗 Perfect light & refreshing recipe for spring/summer. We recommend making a batch so you can easily throw it over some leafy greens, with cauliflower rice or quinoa, or in a wrap ( or ) for a quick and healthy lunch. 😉 Link in bio for this versatile recipe!

Fact Friday: Why we’re OBSSED with Omegas.
Omega‘s are essential fatty acids that our bodies needs in order to function properly but do not produce on our own. That means we need to get them from food or supplements- we like a combination of both. Omega- 3 fatty acids reduce inflammation in our bodies and decrease unhealthy fats like triglycerides. Omega-3 fats have been shown to help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, and may play protective roles in cancer and other conditions. The problem with the standard American diet is incorporating the proper ratio of omega-3‘s to omega-6’s. We need them both but Omega-6’s are also found in high fat, processed food and vegetable oils making the typical persons ratio of omega-6 15:1.
How to to up your omega-3‘s
🌱Algae based DHA/AHA Supplement
When taking an omega supplement people often reach for fish oil but we love algae-based Omega‘s. They are vegan and straight from the source. when choosing an algae-based DHA make sure to choose one with NO carrageenan. We love . Don’t forget to Supplement for your babes as well! Essential fatty acids are essential for brain development. has great options for kids and infants.

🌱Seeds and nuts: flax seeds chia seeds, h**p seeds & walnuts are easy to incorporate into your day to day. Add them to oatmeal, a smoothie, a fruit bowl or salad.

🌱Veggies: Broccoli, brussels sprouts, seaweed

🥭 MANGO JALAPEÑO PICO 🌶 w/ snapper 2 ways 🌮 🥗. In honor of Cinco de Mayo, we wanted to share a festive little recipe you can make tonight that’s a little different than the typical. The pico can be eaten as a topping over some fish w/ a side of coconut rice, in a taco, orrrr straight up dipped with chips. Full recipe details for the snapper and coconut rice are on the blog (search “mango” or click our link in bio) but we will drop that pico recipe here for easy access 😉.....
🥭PICO:
-1 mango
-1 jalapeño
-1/4 red onion
-1 lime
-cilantro
-salt & pepper
*finely chop everything & you’re done!

In honor of infertility awareness, I wanted to share some of my favorite natural tips to improve female vitality. I implemented these practices to prepare my body and assist in getting my cycle back on track before conception. As always, we share our personal experiences. Please consult with your doctor.
✨Sleep:
Create a peaceful night time routine that allows you to whine down and get adequate sleep. 7 to 8 hours per night is optimal. This will allow your body to repair and rejuvenate overnight.

✨Slow down and reduce stress: Begin a mindful practice. This will look different for everyone so choose ways to relax that resonate with you. Become more mindful throughout your day. Notice times of stress and take a deep breath. Easier said than done- I know, but those “little” things add up and unnecessarily raise your cortisol levels. I love acupuncture when actively trying to conceive or increase fertility. It’s also wonderful for general stress relief.

✨Eat a nutrient dense diet.
No surprise here. We want a diet rich in fruits and vegetables focusing on anti-inflammatory foods, healthy carbohydrates, proteins and fat. Reducing sugar and processed foods. I love this knocked up smoothie that I found while I was trying to get pregnant for Heslin from I drank it every single day. The recipe is listed at the end of this post.

✨Ditch hormone disrupters. Clean up your beauty and cleaning products and switch out plastic food containers for glass. Swap out aluminum foil for unbleached parchment paper. We could go on for days. is a wonderful resource for getting started in this department.

Knocked Up Smoothie (slightly modified from the original recipe)
1.5c almond milk
1/4c coconut water
2 handfuls of spinach or greens powder
1 Scoop protein powder
1 tablespoon of Chia seeds, h**p seeds, or flaxseeds
1/2 pack of frozen açai
1/4c your favorite berries
1/2 frozen banana
A scoop of wheat grass powder or frozen wheatgrass if you can find it
1 teaspoon Maca powder
1 teaspoon royal jelly
1 teaspoon bee pollen
blend and enjoy!

When things around us or outside of our control seem stagnant, it’s easy to feel stuck. Think of a circumstance as extreme as COVID, a phase of your life/career/etc where you feel you aren’t progressing, a fear or personal belief that holds you back, or simply anything outside yourself that has you feeling lost or in a funk. Instead of becoming debilitated, try shifting your focus to view the stagnation as an opportunity for stillness. Shift your focus inward. Allow yourself to be right where you are. Maybe you are exactly where you’re meant to be, because there is growth in the quiet, too. Lean into what has a hold on you and explore it. We crave constant movement and progression, but can we just be? Can we find peace in that? That’s where transformation happens. That’s when the shift occurs.

J*P CHAE 🍜 By popular demand, we are sharing the recipe for these veggie sweet potato glass noodles! Disclaimer: we didn’t measure while cooking so the recipe is an estimate. This is super easy though and exact measurements aren’t really necessary! Gives room for you to play with it and tweak to your liking 😉 Oh, and for those that asked about where to get the glass noodles, you can find in the Asian section of some grocery stores ( ) or at an Asian market local to where you live. If all else fails, you can buy them on Amazon but they are overpriced. Ok, to the fun part:........
(Serves 6)
-package of sweet potato glass noodles
-1 bell pepper, diced
-1/2 yellow onion, diced
-8 oz mushrooms (we used shiitake)
-1 C snow peas (cut in halves)
-1 head of broccoli (florets)
-1 C shredded carrots
-1/2 - 1 C kimchi (depends on preference)
-drizzle of olive oil
-drizzle of sesame oil
-salt, pepper, chilli flake, ginger, garlic powder......
sauce:
-1-2 Tb olive oil
-1 Tb sesame oil
-2-3 Tb coconut aminos
-1 Tb sriracha (omit for not spicy)
-3 Tb rice vinegar
-juice of a lime.........
1. In a large pan on medium heat, drizzle olive oil and add chopped onion and bell pepper. Cook for a few min until slightly tender.
2. Add broccoli florets and cook another few minutes. Once the broccoli becomes tender, add the mushrooms and snow peas.
3. Add the shredded carrots, a drizzle of sesame oil and seasonings. Stir and cook another few minutes. Add additional olive oil or sesame oil if needed.
4. Meanwhile, in a large skillet filled w salted water, and bring to a boil. Add the glass noodles and cook for 5-7 minutes.
5. Once cooked, strain and rinse the noodles. Then add them back to the skillet on low heat with a drizzle of olive oil and a splash of water.
6. Add all sauce ingredients and the veggies to the noodles. Stir to coat everything in the sauce.
7. Add the kimchi as well as a little of the kimchi juice.
8. Add any additional seasoning or more sauce ingredients if you wish!
*Option to top with cilantro and green onion
*We enjoyed this vegan, but would also be great w a soft boiled egg or your protein of choice!

💫 MANIFESTATION WORKBOOK ✨ a FREE self-guided workbook along with a guided meditation designed to give you the tools to reflect on life, release what no longer serves you, and refocus on manifesting your deepest desires. 🌟
We were so grateful for the amazing turnout we had at our live manifestation event, and we were even more pleased to hear many of you who could not be there wished you could come. So, we made this workbook so that ANYONE could do these powerful exercises ANYWHERE and ANYTIME. If you are subscribed to our blog, simply check your inbox and you will have a link to download your free workbook and guided meditation. If you are not subscribed (you should be 😉), you can also access the tools on our website under “guides.”
LETS MAKE SH*T HAPPEN.

Mama + Leo in our element. I can’t believe that it’s almost been three months with this babe- although it feels like he’s been with us forever. I definitely DO NOT have all of the answers and am forever talking to the amazing tribe of mamas I have in my life but motherhood truly feels like home for me. We are getting into our groove as a family of four, and I have to say this transition has been much smoother. Breastfeeding can be a challenge but also magical. I wanted to share a few tips that picked up along the way.
1. There is an ebb and flow to your milk production. I felt like I was producing SO much and then if somewhat halted. What I learned was your body will naturally taper off after a few weeks when it learns what baby needs- don’t get discouraged.
2. Fuel your body. This should be a given but you want to make sure to be putting the most nutrient dense foods in your body. Focusing on healthy fats, proteins, & whole grains.
3. Incorporate oats & seeds into your diet. You can of course start your morning with them but also enjoy in recipes. You can easily use oats in energy balls and cookies. My favorite lactation cookies are by . I literally sprinkle h**p, chia, or flax seeds on everything I eat or enjoy blended into smoothies to get in all of my omegas to keep my milk quality 👌🏼
4. Breastfeeding is kind of a full time job and isn’t for everyone. Give yourself lots of grace and don’t set expectations. Trust your body and your baby to guide you in the right direction.
5. Enjoy the time because it’s not here forever 😭 brb now going to squeeze my baby.
As always shoot me a message if you have any questions or just need an extra pat on the back. We’re all in this together 🤍

MARCH TIP OF THE MONTH: What is a regular “pain point” in your life that no longer serves you? You know, those daily frustrations-- a part of our day that is always stressful, that one thing that always triggers you, a routine task you dread, a thought pattern or negative mindset that holds you back. Why do we continue to let it remain a pain point in our life that we do nothing about? 💭......
It’s human nature to just go through the motions sometimes, but if you take a step back there likely is a small shift or change you could make to help yourself in that area. Think of one of those "pain points" (just pick one), and then decide ONE (yes, just one) thing you can do differently to flip the script. One thing you can do to improve that area of your life, that part of your day, or that task. Maybe it’s waking up just 5 minutes earlier to meditate instead of starting your day stressed out from checking your email. Maybe it’s a mantra you can start to repeat to yourself every time your mind spirals into a negative state of worry. This is our tip of the month for March. Small shift, BIG difference in your day to day. Think about it!

Sundays are for avocado toast. 🍞 We got creative with this one and it was so good! sourdough, ghee, avocado, burst tomatoes, asparagus, h**p seeds, sprouted pumpkin seeds, breakfast seasoninf blend, coconut curry hot sauce, cilantro.

QUINOA CRUSTED SALMON 🍣 W/ TAHINI DIJON SAUCE 😮+ roasted broccolini, and chickpea rice + cauliflower rice. Great for a nutrient dense, yet light meal and this is SO easy and pulls together in under 20 minutes total. Protein, healthy fats, and lots of veggies 👌🏻....
QUINOA CRUSTED SALMON:
-preheat oven to 400
-spray avocado oil spray onto wild caught salmon
-sprinkle with chopped green onion
-season w dill, celery seed, salt, pepper
-coat w quinoa (dry/uncooked) in an even layer
-bake 13-15 min....
TAHINI DIJON SAUCE:
-1 Tb tahini
-1 heaping tsp Dijon mustard
-tsp champagne vinegar
-juice of a lemon
*you’ll have enough for about 1lb of salmon

Finally sharing Leo’s birth story on the blog 🤍 It was so hard to put into words all of the emotions surrounding his birth. I still tear up looking at this picture- feeling so much joy but a little sadness mixed with defeat all at the same time. No matter how our babies come into the world, it is truly remarkable. Link in bio to read on the