The Root of Wellness

More Energy, Better Mood. It Starts on Your Plate

When you think about food, it’s easy to focus on how much you’re eating. What matters most is what you’re feeding your body.

A nutrient dense diet means you are getting the maximum amount of vitamins, minerals, antioxidants, essential fatty acids, and amino acids in every bite, without unnecessary fillers or overly processed ingredients.

This way of eating does more than fill your stomach. It builds your cells, balances your hormones, supports your nervous system, and gives your brain the raw materials it needs to stay focused and calm.

This month, we’re diving into how to create a plate that fuels energy, stabilizes mood, and supports long term health.

Why Whole, Sustainable Foods Matter

Our bodies are designed to thrive on foods that are as close to their natural state as possible. Whole, sustainably sourced foods retain more nutrients than highly processed foods, contain fewer chemicals, additives, and pesticides, and support the soil, water, and ecosystems that sustain our food supply. They also tend to provide higher quality fats, proteins, and antioxidants.

Choosing regeneratively grown produce, pasture raised meats, and wild caught fish not only nourishes your body, but also supports farming practices that protect the earth for future generations.

Diversity Is Key

Your microbiome, the community of bacteria living in your gut, thrives on variety. Different foods contain different fibers, polyphenols, and micronutrients that feed different beneficial bacteria.

Rotate your proteins, vegetables, and grains.
Aim for a rainbow of colors on your plate each week.
Try one new fruit, vegetable, or herb on every grocery trip.

Eating with the Seasons

Seasonal eating is nature’s way of giving us exactly what we need.

In summer, focus on hydrating produce like berries, cucumbers, and tomatoes.
In fall, lean into grounding root vegetables, squashes, and hearty greens.
In winter, choose warming stews, mineral rich broths, and healthy fats.
In spring, enjoy cleansing greens, sprouts, and fresh herbs.

The Balanced Plate: Your Body’s Building Blocks

Every meal is an opportunity to fuel your body in a way that supports stable energy, calm moods, and optimal function. Each macronutrient plays a unique and essential role.

Protein. The Repair Crew

Protein provides amino acids, the building blocks for every cell in your body. It builds and repairs tissues such as muscle, skin, and organs, produces enzymes, hormones, and neurotransmitters, and supports a strong immune system.

Sources include eggs, poultry, grass fed beef, wild fish, lentils, and hemp seeds.

Carbohydrates. The Energy Source

Carbohydrates are your body’s preferred source of quick, usable energy. When paired with protein and fat, they provide steady fuel without blood sugar crashes. Choosing whole food sources is key for sustainable energy.

Quality carbohydrates help feed beneficial gut bacteria with fiber and prebiotics and provide glucose for brain and muscle function.

Sources include sweet potatoes, quinoa, berries, beets, and oats.

Healthy Fats. The Brain Boosters

Fats are essential for brain health, hormone balance, and the absorption of fat soluble vitamins like A, D, E, and K. They help reduce inflammation, protect cell membranes, and support mood regulation.

Sources include avocado, olive oil, nuts, seeds, and fatty fish.

Fiber. The Gut Gardener

Fiber slows digestion, supports balanced blood sugar, and feeds the beneficial bacteria in your gut. It supports regular elimination, helps detoxify excess hormones, and strengthens the gut lining.

Sources include leafy greens, chia seeds, beans, and cruciferous vegetables.

The food you eat becomes you. Your energy, your mood, your resilience, and your long term health are shaped by daily choices. A nutrient dense diet is not about perfection or restriction. It is about choosing foods that truly nourish your body, support your mind, and honor the environment we depend on.

When we prioritize whole, seasonal, sustainably sourced foods and build each plate with protein, carbohydrates, healthy fats, and fiber, we give our bodies the tools they need to thrive. Over time, these daily choices create powerful, lasting changes from the inside out.

To make your next grocery trip easier and more nourishing, I’ve included a free Clean Eating Shopping List as a PDF in this email. Use it as a simple guide to stock your kitchen with whole, nutrient rich foods and as a reminder that every bite is an opportunity to support your health and well being.

Here’s to eating well, living well, and feeling your best from the root up.

With care,
Mandi