Nutrition by Brooke, Redondo Beach, CA (2026)

02/24/2026

At 10 months old, we are introducing grains.

Not because grains are bad, but because gut maturity matters. And oats naturally contain phytic acid, which can bind key minerals like iron and zinc. For growing babies (and honestly all of us), mineral availability is everything. 🤌

So I soak them 24 hours in warm water + a spoonful of yogurt on the counter. This helps break things down and makes them easier to digest.

Then I batch cook once. It takes 5 minutes.

Reheat with:
• bone broth
• egg yolk
• pinch of salt
• touch of maple
• butter on top

Savory, slightly sweet, mineral-rich.

5 minutes. Boom.

10/27/2022

Reposting from because this is not talked about enough. People are buying buckets of candy at the grocery store all while free flu shots are being marketed at the checkout line.

I'm a big fan of partaking in the holiday season with nutrient dense treats, while boosting my immune system (vitamin d, zinc, fire cider, elderberry syrup, prioritizing sleep and blood sugar balancing meals).

I created a healthy halloween guide you can download for FREE (link in my bio), with recipes for the family, healthier candy alternatives you can get at and mindset shifts you can make for the holidays.

It's time to realize that our actions affect our bodies. Flu season is preventable.

06/23/2022

If you experience digestive issues, running a stool test can help uncover what's going on at the root of the issue.

A stool test can show you the good and bad bacteria in your gut, signs of potential pathogens and parasites, immune system and inflammatory markers and indicators of how your digestive tract is doing at absorbing nutrients from the food you eat.

This test can be very helpful at guiding your treatment plan.

Do you have any questions about stool testing? Let me know below! 👇

06/20/2022

What do sleep and stress have to do with glucose levels?
When we experience stress or don’t get enough sleep, our bodies sense a “threat” and release hormones like cortisol, adrenaline, and epinephrine. This stimulates the liver to create or release glucose and makes the liver acutely insulin resistant. This may be an evolutionary response designed to make sure we have energy to fight or flee, since historically “threat” probably meant that we had to use our muscles to escape a dangerous situation, so this glucose in the bloodstream may have been beneficial.

Now, since our stressors are largely psychological—annoying emails, traffic, smartphones— this extra circulating glucose is not helpful. That may be why you see higher glucose levels when you’re stressed or coming off a poor night’s sleep.

When we don’t sleep enough, our bodies become quickly insulin resistant. Research shows that when people sleep just one hour less per night (6.5 hours rather than 7.5–8.5 hours), they have to secrete 50% more insulin to get the same amount of glucose out of the blood. (!!!)

04/15/2022

Where my fellow herbies at? Friendly reminder: get yourself a dog that stops to pick rosemary with you. 🪴

10/08/2021

launched 3 new functional ground coffees ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Perform Ground Coffee w/ Cordyceps and L-Theanine⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Immune Support Ground Coffee w/ Vitamin D and Chaga⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Chill Decaf Ground Coffee w/ Reishi and Chaga⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🍄 🍄 🍄 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And you can get 10% off with code NUTRITIONBYBROOKE, go treat yourself because they are amazing! ☕️

03/23/2021

Organic, grass-fed, natural, pasture-raised, what does it all even mean? There are a lot of marketing tactics out there designed to make consumers think they are purchasing the best items, but often the labels just leave people confused. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
To ensure that you're getting the best quality ingredients, learn these terms before doing your shopping. They are listed in order of superiority, so start at the top and work your way down the list until you find one that fits within your means.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Grass-Fed: Cows by nature are grass-grazing animals. Yet, when they are fully grown the diet of most cattle, organic and conventional, is switched from grass to grain in order to fatten them up and increase marbling. The grain can be genetically modified and often includes soy and corn. Beef from cattle that has been raised exclusively on grass has less saturated fat and more nutrients, such as omega-3 fatty acids, than grain-finished beef. Look for labels that read "100% grass-fed" or "grass-finished", as the USDA only requires "grass-fed" to mean partial grass diet and access to pasture year round. The USDA program is voluntary without any third-party verification. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Organic: Food labeled "Organic" must be raised on a certified organic pasture and fed certified organic feed for its entire life. The USDA certification for organic meats prohibits the use of drugs, antibiotics, growth hormones, genetically modified feed, or animal by-products. The animals must have year-round outdoor access but are typically fed a diet of organic corn and other grains. However, this label does not address the treatment of the animals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Pastured: A label of "pastured" typically applies to poultry, the eggs of laying hens and pork. It is used to emphasize that the animals have been raised primarily outdoors on live pasture where they can dig or peck for insects, seeds, and whatever else they can catch.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Continued in comments

03/04/2021

Drinking enough clean water is one of the best things we can do for ourselves- and something I talk to clients about every single day. In most cases, water alone is wonderful. For times of exercise and exertion where sweat causes mineral loss, a homemade natural electrolyte drink recipe can also be helpful.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here’s why:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Plain water doesn’t contain high levels of electrolytes. The body loses a lot of minerals during exercise. It can be helpful to add electrolytes and minerals to help rehydration.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Why Not Gatorade?⠀⠀⠀⠀⠀⠀⠀⠀⠀
Well, let’s take a look at what is in an energy drink. Regular sports drinks like Gatorade and Powerade contain ingredients like:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Water, sucrose syrup, glucose-fructose syrup, citric acid, natural grape flavor with other natural flavors, salt, sodium citrate, monopotassium phosphate, red 40, blue 1.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Think artificial dyes are a harmless or a minor ingredient? Consider this…⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Artificial food dyes have been linked to behavioral problems, various types of cancers and other problems.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. The European Union requires foods with food dyes to come with a warning label and has banned many of the dyes still used in the US.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Many people come in contact with food dyes without even realizing it in toothpastes, crackers, pickles, yogurt, potato chips, pastas and other foods that would not be obvious sources of dyes⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Research suggests that children were affected by amounts over 35 mg per day. Recent research from Purdue University showed the amount of dyes in common foods was much higher than expected and that one bowl of brightly colored cereal or some candy and macaroni and cheese was enough to break the 35mg threshold.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In fact, it was estimated that many children are consuming 3-4 time!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Go to my blog post to learn how to make a natural Gatorade.

03/02/2021

The overwhelming majority of blood sugar issues we see in our world today are reversible and preventable. 🙌🏼Whether you’re dealing with insulin resistance or experience spikes in your blood sugar throughout the day, the foods you eat can have incredible power to help you stabilize your blood sugar levels.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The best tips to naturally balance your blood sugar. 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Eat more vegetables! 🥦⠀⠀⠀⠀⠀⠀⠀⠀⠀
Vegetables contain fiber and fiber balances your blood sugar. ⚖️ Fiber slows the rate at which food enters your bloodstream and increases the speed at which food exits your body through the digestive tract.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Eat protein with each meal. 🍄🍗🍤⠀⠀⠀⠀⠀⠀⠀⠀⠀
It has a neutral effect on blood sugar, slowing digestion, and supporting these hormones, protein helps you eat to satiety and elongates your blood sugar curve. Protein signals to your brain that you’re full.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Lack of protein, signals you’re not satisfied, increases Neuropeptide Y and “stimulates” cravings for sugar and carbohydrates. If you want to stop thinking about food, protein can be your best friend. 👯‍♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Remove refined carbohydrates from your diet. 🥨⠀⠀⠀⠀⠀⠀⠀⠀⠀
Refined carbohydrates (like in the form of packaged foods, 🍪 , 🧁 and refined flours) enter our bloodstream quickly and cause your blood sugar to spike immediately🎢. Try swapping refined carbs for healthy fats, which are the longest-lasting source of energy for you and your brain. 🥥🥑🫒🧈⠀⠀⠀⠀⠀⠀⠀⠀⠀
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02/26/2021

If you cannot digest and absorb your food, your cells won't get the nourishment that they need to function properly. Many health issues begin because people aren't fully digesting and/or absorbing their food. This can occur from five main reasons.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Poor chewing and rushed eating⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Hydrochloric acid insufficiency⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Bile salt insuffiency ⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Enzyme insuffiency ⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Lack of dietary fiber⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In today's rushed world, we don't really chew our food well or even pay much attention to what we are eating. I'm as guilty as anyone, reading while I et or eating while I drive in the car. Yet, the simple act of using our teeth for the purpose for which they were designed can dramatically improve our health.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Eating mindfully or consciously can help you digest food more efficiently and minimize digestive issues. It is an old custom to chew each bite 30 times. When drinking liquids, we also need to slow down and pay attention to pacing. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Nutrition by Brooke

02/24/2026

10/27/2022

06/23/2022

06/20/2022

04/15/2022

10/08/2021

03/23/2021

03/04/2021

03/02/2021

02/26/2021

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