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| Dearest Visionary... 💫
Welcome back to our weekly edition of Friday Field Notes.
This week: why fad diets are restrictive— and how proper nutrients can truly support your body, as explored in our Doctor of Holistic Nutrition program.
The Nutrivore Philosophy by Dr. Sarah Ballantyne emphasizes nutrient sufficiency over dieting. Instead of labeling foods as “good” or “bad,” it encourages adding a variety of whole, nutrient-dense foods to meet the body’s needs.
Many modern diets and ultra-processed foods leave gaps in essential vitamins, minerals, and amino acids, which can affect metabolism, immunity, and long-term health.
Central to Nutrivore, and Rockwell, is the idea of diverse, high-quality protein. Foods like eggs, shellfish, lean meats, legumes, and nuts provide not only protein but also key micronutrients like B12, zinc, iron, and choline.
Pairing protein with vegetables, greens, and fermented foods enhances nutrient absorption and supports hormone balance, energy, and tissue repair.
Rockwell’s Doctor of Holistic Nutrition program teaches how nutrient-rich proteins and whole foods help close nutrient gaps, boost health resilience, and still allow “quality of life” foods—making nourishment sustainable and enjoyable.
Learn the protein foundations your body needs. 👇 |
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| 🥩 Animal-Based Power Proteins
These protein sources are nutrient-dense and support muscle, hormone, and energy health.
- Eggs — complete protein, rich in choline and B12 🥚
- Grass-fed meats & organ meats — rich in iron, zinc, vitamin A, and B12 🍖
- Fish — omega-3s, iodine, selenium, and high-quality protein
- Shellfish (oysters, clams, mussels) — loaded with zinc, selenium, and B12 for immunity and energy 🦪
Regenerative Meat for Hormones & Health |
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| 🌱 Plant-Powered Proteins
Plant proteins provide fiber, minerals, and antioxidants while supporting sustainable nutrition.
- Legumes & beans — great plant protein, fiber, magnesium, and folate 🫘
- Nuts & seeds — plant protein, healthy fats, magnesium, and zinc 🌰
- Protein + greens combos — e.g., lentils + spinach for iron absorption and amino acids
- Sprouted grains + legumes — e.g., quinoa + black beans for complete plant-based protein and prebiotics to support digestion and nutrient absorption 🌾
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| 🥛 Gut & Immune Supporting Proteins
These protein sources provide a range of nutrients that support digestion, immune function, and overall gut health.
- Fermented dairy — protein, calcium, probiotics for gut health (kefir, yogurt & cheese) homemade raw protein ice cream 😋🍦
- Mushrooms — contain immune-supportive beta-glucans and some protein for cellular repair (shiitake, maitake, reishi)
- Bone broth — collagen-rich protein with amino acids that support gut lining and joint health 🦴
- Seaweed + algae — contains protein, minerals, and compounds that support gut microbiome balance 🌿
Tip: raw fermented dairy can be easier to digest because it contains more natural enzymes.
✨ Remember to support local and regenerative farming— as this systems-level thinking highlights how nutritional well-being is inseparable from planetary health.
Through Rockwell's Advanced Holistic Nutrition training, practitioners learn to focus on whole, nutrient-rich proteins and diverse foods, so clients can meet their nutrient needs, strengthen their health, and still savor foods they love. 🤍 |
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