Bare Nutrition

Casa
Italia
Venice
Bare Nutrition

realistic, holistic. source for realistic whole body wellness
holistic health coaching virtually or locally (Austin,TX)

BareNutrition was born when its founders, sisters Rachel Crockett and Lauren Zambito, had enough of hearing the frustration from clients, friends, and family who seemed constantly confused with what they should be eating to be healthy. Who wouldn't be confused in a world where we are constantly surrounded by conflicting messages. our name reflects our philosophy about healthy living. Our approach

is pure, stripped down to the basics. Rather than counting calories, measuring portions, or trying to follow the rules of restricting, trendy diets, we simply focus on putting real, whole foods into your body so that you can live your healthiest, most nutritious life.

11/06/2026

If you’re scared, dont be 🫶🏼 I know when they’re in the toddler phase it’s harder, but I can’t recommend more to travel lots in their first year of life

Comment “TRAVEL” to get a round up of everything we brought for travel essentials, medicine/remedies, and entertainment ✈️ 🔗

We’ve done several trips of various lengths and travel times and time differences from 3 months to 12 months thus far, and once you get the hang of it that first time it’s smooth! We’re fully taking advantage of the lap child phase 😜

📝 a few other notes and things I’d do differently:

*nothing is sponsored here

stroller / car seat: when she was younger we took the doona. For this trip we did the bc it’s compact and lightweight and has a lot of recline so they can nap on the go. We had rental cars most of our trip through and just pre-requested a car seat

sleeping: we requested cribs/pack and play with our hotels and air bnb. I did NOT bring her crib sheet and I wish I did bc one of the hotels used super strong fragrences laundry detergent 😣

more on sleep: my advice is to not withhold sleep or try to time it any certain way to adjust with the time difference bc it’ll likely backfire. Let them sleep when they sleep bc they are more tired and not getting the same amount or quality as usual. They may take shorter but more frequent naps. Let them get what they can!

Medicine: I brought stuff for cough, saline drops and snot sucker, ear drops, skin repair, diaper rash paste (all linked if you comment TRAVEL) ‼️ but what I wish I brought was a thermometer and baby nausea and fever meds just in case! Luckily the Italian pharmacies had some great stuff we ended up getting but didn’t need to use in the end

Side note: we booked airfare with our points which lead us to and the flight attendants were ABOVE AND BEYOND. One of them asked if she could walk around with Gia (I said sure bc how far could she go🤪)and she ended up falling asleep in her arms! Sweetest thing in the entire world

09/06/2026

My most up-to-date current routine :)

09/06/2026

my most up to date daily routine 🥰

08/06/2026

I don’t ask for much

07/06/2026

As many trips while they’re a lap child (no plane ticket) and there’s only one of them 🤪

What baby travel questions do you have? Drop the specific things you want to know because I’ve got some content planned to answer your questions!

This Italy trip took her flight count to 20 (one ways) in her first year of life!

Sure these trips require more work, lotsssss more stuff, and things look a little different but it really has gone smooth and the memories we’ve made as a family are priceless

Even if she doesn’t remember, we do, and most importantly we’re exposing her to changes in routine, new environments, experiences etc. 🤍

28/05/2026

If I had zero healthy habits and was starting tomorrow, these are the 3 specific things I’d do

🏠 Foundation > decor 🛋️

Without a solid start, the rest is completely useless

Specific, baby steps because micro daily habits lead to macro shifts

1️⃣Nutrition: protein, fat, fiber at every meal (if you need examples check all the recipes I share!) and an effective science-backed supplement that can do it all IM8 (use code LAUREN for a discount)

2️⃣Sleep: most underrated. Add 30 minutes to your current baseline and create a 30 minute buffer before bed where there’s no screens

3️⃣Movement: most people get this wrong bc they think their workout is enough. Yes that’s important, but focus on moving more all throughout the day. Stand up, take the stairs, go for walks, take mobility breaks, etc.

Which micro habit do you think you could start tomorrow?

26/05/2026

How much protein should YOU be getting?

🛑 STOP: first things first. if you have not laid down the foundations of your diet and nutrition, I would start there.

⭐️ First you should be focusing on incorporating mostly real whole foods, making sure you have a healthy relationship with food, moving your body, and eating protein, fat, and fiber… but not worrying yet about how much.

Also, if you’re already someone who tends to obsess about what they should or shouldn’t be eating then you also may want to stray away from this, as to not end up hyper-fixating on this one area.

✏️ My approach is to calculate a number, then subtract and add 10 from it, so you have a flexible range of give and take. Ex: if the number is 100, shoot for 90-110g per day.

Record a day of eating naturally, not focusing on the number and see how close you get to it. If you don’t reach it, don’t stress. 🫶🏼

Try incorporating a bit more protein throughout your day, see how you feel, and try again. Eventually, you won’t ever have to track and it will become more intuitive. ✨

🧮 A good way to figure out a general baseline for someone who is active, aiming for fat loss, muscle gains, or both is to calculate 0.8g-1g per pound of body weight (or about 1.8-2.2 per kg).

If you’re an athlete, training for something in particular, doing very rigorous frequent exercise, then you’re probably going to need to go a bit higher.

If you don’t exercise or don’t exercise often (you should 😉), and you just want enough to survive and function normally, you can calculate 0.5-0.7 per pound body weight.

These calculations are not the Bible and you’ll get a million different takes on this. This is just a general guideline, but please always listen to your body and do what works for you!

💪🏼 WHAT I ATE FOR 100g QUALITY PROTEIN:

Coffee: espresso + 1/2 scoop collagen - 5g

Breakfast: Veggie frittata w/ pasture raised eggs - 18g

Lunch: Chickpea pasta salad w/ wild caught shrimp - 40g protein

Snack: Smashed chickpea salad (I don’t normally eat this many chickpeas in a day LOL) - 5g

Dinner: crispy rice wild ahi tuna salad - 50g

Total: 119g

26/05/2026

When I notice a dip in supply, there’s usually 4 things that can fix it: intense hydration, more nutrition, more rest, and of course more demand

1. Drink so much water, add in electrolytes, and take minerals. are my fave electrolytes and I take Quinton 2x a day (78 minerals and trace minerals, code BARENUTRITION15)

2. Load up on carbs, protein, and healthy fats. Just browse my recipes or search my site for postpartum freezer prep for some ideas!

3. Rest! Your baby may not sleep great at first but you can honor your body by resting and taking it easy

4. Demand: your baby will demand more when they need more and your body will respond. Nourish it with the first 3 things so you have the fuel to do so. You can also create more demand by pumping for a few minutes after feeds

I’m shocked and so grateful I never had to supplement formula even with working and having to sometimes travel without my baby (and my journey is still going!)

*Of course there’s NOTHING wrong with that if you need to ❤️ *

This post is more about how to set a good foundation for your breastfeeding journey and to make it more enjoyable so you can stick with it longer (or as long as you’d like)

Let me know if you want a detailed video on building my stash!

and stay tuned for me sharing our weaning process soon (but not yet 🤪)

25/05/2026

life happens fast yall 😅 but we’ll take this summer with our Gia gurl any day

24/05/2026

30 MINUTES + 6 RECIPES + GROCERY LIST 👇🏼

This is my 13 week of doing your weekly meal plan for you. Have you tried it yet?

I mean, does a prep get more efficient than this? Baby & mommy both need taking care of ❤️

Just say “PREP” and I’ll send link where you can find all recipes and the grocery list on my Substack

I always provide about half of the recipes for all subscribers and viewers and about half for my paid subscribers (I charge the cheapest monthly subscription that Substack allows 🫶🏼)

Indirizzo

Venice

Sito Web

http://Barenutritionhealth.com/guides

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