
KAIZEN, noun: Small Incremental Change, Strategy of Continuous Improvement
Welcome to Kaizen Nutrition & Wellness, where we embrace the uniqueness of each individual to help you unravelย your health story and identify the root cause of barriers to a healthy, well-lived life.ย We strive to inspire optimal health outcomes for you, which will in turn, impact those you love and care for.ย ย

Solutions Designed With You In Mind!
Consultations
In-person or secure online Nutrition Consultations, Health Coaching sessions are available during the day, evenings, or Saturdays.
Online Learning
Handouts, Guides, Videos, Courses, Questionnaires and Trainings designed to empower you to make decisions about your health.
Meal Plans
Fully customizable meal plans to support healing and vitality. Plans include a calendar, shopping list, and recipes.
Testing & Products
Testing options to provide targeted solutions toward improving health outcomes as well as a thoughtfully curated collection of products that support wellness.
What We Believe to Be True.






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“You can’t go back and change the beginning, but you can start where you are and change the ending.” – C.S. Lewis
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See What Clients Have To Say!
When we were working together you had a feeling I had PCOS but unfortunately, the test results were inconclusive.ย When I moved to the west coast I continued what we started;ย however, continued to hit dead ends.ย I came off birth control and it was pretty clear fairly quickly that I have PCOS with insulin resistance.ย You were right all along.ย I know our time working together was brief but you may be one of the greatest influences on my medical journey.ย Before working with you I was nervous to “overstep” with my doctors. You helped me realize that my health is mine to advocate for and nobody else’s.ย I genuinely believe I would still be struggling physically, emotionally, and mentally with undiagnosed PCOS if it wasn’t for you empowering me to advocate for myself.ย I can’t thank you enough for all you have done for me.ย K.W. Raleigh

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Love Free Stuff?ย We Do Too!
Join the community and receive free downloads, resources,ย samples, access cooking courses, and news you can use to create an intentional outcomeย with your health!ย
New Blog Post Alert!
You asked for it. Now you've got it - The Ultimate Guide to Prebiotics & Probiotics
What is the deal ๐ค with pre and probiotics anyway?
๐ฑWe have outlined what they are and food sources that naturally provide pre-and Probiotics naturally.
๐ป Also included is a link to our course - Transitioning to a Plant-Focused Diet - which is free, as always ๐. The course is a great way to get guidance on adding these beneficial foods in your diet.
Click link in profile or visit our blog: https://kaizennutritionwellness.com/kaizenblog/
#kaizennutrwell #hillsboroughdietitian #integrativemedicine #nutrition #nutritionist #dietitian #rootcause #foodsensitivity #organic #guthealth #mealplan #cleaneating #nourish #healthyfood #lifestylemedicine #eat #mealprep #mealplan #healthyfood #food #lovetoeat #realfood #plantbased #wholefood #healthychoices #2023selfcare #plantfocused #prebiotic #probiotic ...
New Blog Post Alert!
Since we are talking about vitamin K for 2๏ธโฃ purposes - bone and heart health
and
there are 2๏ธโฃ forms of vitamin K
It only made sense to create - not 1 - but 2๏ธโฃ downloadable resources! ๐ค
๐ฅฆ First up is a resource guide to food sources of vitamin K1 and K2
๐จโ๐ณ Next, Mini-cookbook with 44 recipes containing foods such as Broccoli, Spinach and Chicken - all great sources of vitamin K
Click link in profile to access the free downloads or visit our blog: https://kaizennutritionwellness.com/kaizenblog ...
Rumor has it. ๐ฒ
โ Confused about nutrition guidance?
This is entirely understandable as each individual is unique, with unique health challenges.
๐ Here we bust some common ๐ฅnutrition myths around snacking, plant-based diets, juicing and more - AND some functional nutrition considerations ๐ฏ๏ธto think about.
Juicing is one controversial topic, for example. YES, your ๐คธ body has great detoxification mechanisms, BUT there are times when you need to provide bowel rest for repair, or add celery juice to your daily intake of whole foods to help stabilize your immune system and lower food sensitivities or allergic reactions. See my blog post on the science behind Celery Juice for more on this topic ๐https://kaizennutritionwellness.com/celery-juice-fad-or-functional/
#kaizennutrwell #hillsboroughdietitian #integrativemedicine #nutrition #nutritionist #dietitian #rootcause #foodsensitivity #organic #guthealth #mealplan #cleaneating #herbalmedicine #nourish #healthyfood #lifestylemedicine #eat #mealprep #mealplan #healthyfood #food #lovetoeat #simplefood #realfood #plantbased #wholefood #healthychoices #2023selfcare #plantfocused ...
New Blog Post Alert!
Feeling a little constipated? ๐
We have a new resource just for you to provide successful strategies for resolving and protecting against constipation. ๐ฑ
Click link in profile or visit our blog: https://kaizennutritionwellness.com/kaizenblog/
Let's get things moving ๐คฃ
#kaizennutrwell #hillsboroughdietitian #integrativemedicine #nutrition #nutritionist #dietitian #rootcause #foodsensitivity #organic #guthealth #mealplan #cleaneating #herbalmedicine #nourish #healthyfood #lifestylemedicine #eat #mealprep #mealplan #healthyfood #food #lovetoeat #simplefood #realfood #plantbased #wholefood #healthychoices #2023selfcare #plantfocused ...
TWO of my favorite products are โ
Free with $70 purchase and great for ๐๐๏ธ Spring Break Travel! Sale ends 2/16
REJUVENATING FRANKINCENSE HYDRATING CREAM- Try Me Size 0.53 oz
Beautifully ๐ light and providing up to 24 hoursโ moisturization, this best-selling cream is perfect for helping rebalance dehydrated skin for a healthier complexion. The skin will feel soft, moisturized, and smooth with hyaluronic acid and an organic blend of skin-conditioning jojoba and borage oils.
FRANKINCENSE INTENSE HAND TREATMENT SERUM - Try Me Size 0.67fl.oz
๐ Redefine your age with our certified organic, multi-action hand treatment serum. Specifically formulated to target the visible signs of aging on the hands, this high-performing hand treatment serum is clinically proven to firm skin and reduce the appearance of lines, wrinkles and age spots. Enriched with restoring ribose, reviving narcissus extract and glow-giving ๐น organic rosehip seed oil, this lightweight serum will leave hands feeling smoother, with a more even skin tone.
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Offer February 10-16
T&Cs apply. While Stocks last
Link in Profile: https://us.nealsyardremedies.com/?rfsn=7051851.79d08b&utm_source=refersion&utm_medium=affiliate&utm_campaign=7051851.79d08brfsn=7051851.79d08b&utm_source=refersion&utm_medium=affiliate&utm_campaign=7051851.79d08b ...
FREE Hand Duo with $70 purchase starts Feb 1
3 Hand Wash & Hand Cream Duo Options:
๐ Bee Lovely
Discover beautifully scented hands with this bee-friendly, organic hand wash and naturally moisturizing hand cream. Made with moisturizing, fair-trade organic honey from Mexico and uplifting, sun-ripened Italian and Mexican oranges, it conditions skin and lifts the spirits.
๐ Garden Mint & Bergamot
This organic hand wash and cream are fragranced with the clean, green scent of freshly picked organic garden mint and zesty Sicilian bergamot essential oil.
๐ Geranium & Orange
The uplifting sunny scent of rose, geranium and vibrant sweet orange essential oils lift your mood, whilst softening your hands.
๐ฒ Product value over $32.50
Offer is live February 1 - 9
Link in Bio: https://us.nealsyardremedies.com/?rfsn=7051851.79d08b&utm_source=refersion&utm_medium=affiliate&utm_campaign=7051851.79d08b
#kaizennutrwell #hillsboroughdietitian #integrativemedicine #nutrition #nutritionist #dietitian #rootcause #foodsensitivity #organic #guthealth #mealplan #cleaneating #herbalmedicine #nourish #healthyfood #lifestylemedicine #eat #mealprep #mealplan #healthyfood #food #lovetoeat #simplefood #realfood #plantbased #wholefood #healthychoices #2023selfcare #organicskincare ...
WORD.
#kaizennutrwell #hillsboroughdietitian #integrativemedicine #nutrition #nutritionist #dietitian #rootcause #foodsensitivity #organic #guthealth #mealplan #cleaneating #herbalmedicine #nourish #healthyfood #lifestylemedicine #eat #mealprep #mealplan #healthyfood #food #lovetoeat #simplefood #realfood #plantbased #wholefood #healthychoices #2023selfcare #plantfocused ...
๐ผ Are you joining us for #2023selfcare?
Here is your guide ๐ to get you started.
1๏ธโฃ How will you take the first step? For me, it is taking ๐ vitamins consistently, exercising and ๐ฅ eating healthy.
Need ideas on incorporating more fruits and vegetables into your diet as part of your self-care plan? We have a free Plant-Focused culinary course waiting just for you - and it is FREE.
Link in profile to join! See you in the kitchen.
#kaizennutrwell #hillsboroughdietitian #integrativemedicine #nutrition #nutritionist #dietitian #rootcause #foodsensitivity #organic #guthealth #mealplan #cleaneating #herbalmedicine #nourish #healthyfood #lifestylemedicine #eat #mealprep #mealplan #healthyfood #food #lovetoeat #simplefood #realfood #plantbased #wholefood #healthychoices #2023selfcare #plantfocused ...
๐ Akkermansia is a mucus-loving bacteria that accounts for 1-5% of our gut microbiome and is linked to positive health outcomes like ๐ช weight loss, improved insulin resistance, lower inflammation, etc.
It feeds intestinal cells and therefore strengthens the gut barrier to prevent unwanted materials from passing through. ๐ท
๐ As a result, this leads to the production of anti-inflammatory molecules and โ
reduced inflammation.
Akkermansia loves ellagic acid, a polyphenol prevalent in ๐ berries and some nuts. It also loves catechins and tannins from โ green tea. Hereโs a list of foods that naturally increase Akkermansia levels.
#kaizennutrwell #hillsboroughdietitian #integrativemedicine #nutrition #nutritionist #dietitian #rootcause #foodsensitivity #organic #guthealth #mealplan #cleaneating #herbalmedicine #nourish #healthyfood #lifestylemedicine #eat #mealprep #mealplan #healthyfood #food #lovetoeat #simplefood #realfood #plantbased #wholefood #healthychoices #2023selfcare #plantfocused ...
๐
Trying to figure out what to make for dinner next week? ๐ฅ
๐คฉ We have a solution.
FREE Plant-Focused Culinary Based Nutrition Education Course is available online. Did we mention that it is FREE?
๐ฑ 4 Weekly Lessons
๐ฑ 18 Cooking Demos
๐ฑ 4 Technique Videos
๐ฑ 4 Weeks of done-for-you meal plans using our NourishingPlate Method
๐ฑ Access to our recipe database for 2 months
๐ฑ Handouts
๐ฑ Ultimate Guide to Transitioning to a Plant-Based Diet
๐ฑ Private Facebook Group with additional recipes, videos, handouts and other resources
Join us. ๐ Register for free for our new course - Transitioning to a Plant-Focused Diet.
See ๐ you there.
Link in Profile.
#kaizennutrwell #hillsboroughdietitian #integrativemedicine #nutrition #nutritionist #dietitian #rootcause #foodsensitivity #organic #guthealth #mealplan #cleaneating #herbalmedicine #nourish #healthyfood #lifestylemedicine #eat #mealprep #mealplan #healthyfood #food #lovetoeat #simplefood #realfood #plantbased #wholefood #healthychoices #2023selfcare #plantfocused ...
Happy. Happy Happy Birthday.
Happy. Happy Happy Birthday.
Happy. Happy Happy Birthday.
To You. To You. To You.
Woo!
#kaizennutrwell #hillsboroughdietitian #integrativemedicine #nutrition #nutritionist #dietitian #rootcause #foodsensitivity #organic #guthealth #mealplan #cleaneating #herbalmedicine #nourish #healthyfood #lifestylemedicine #eat #mealprep #mealplan #healthyfood #food #lovetoeat #simplefood #realfood #plantbased #wholefood #healthychoices #2023selfcare #plantfocused ...
No Catch. ๐ No upselling. IT'S JUST FREE.
๐ฑ 4 Weekly Lessons
๐ฑ 18 Cooking Demos
๐ฑ 4 Technique Videos
๐ฑ 4 Weeks of done-for-you meal plans using our NourishingPlate Method
๐ฑ Access to our recipe database for 2 months
๐ฑ Handouts
๐ฑ Ultimate Guide to Transitioning to a Plant-Based Diet
๐ฑ Private Facebook Group with additional recipes, videos, handouts and other resources
Join us. ๐ Register for free for our new course - Transitioning to a Plant-Focused Diet.
See ๐ you there.
Link in Profile.
#kaizennutrwell #hillsboroughdietitian #integrativemedicine #nutrition #nutritionist #dietitian #rootcause #foodsensitivity #organic #guthealth #mealplan #cleaneating #herbalmedicine #nourish #healthyfood #lifestylemedicine #eat #mealprep #mealplan #healthyfood #food #lovetoeat #simplefood #realfood #plantbased #wholefood #healthychoices #2023selfcare #plantfocused ...
HOW to WOW Ultimate Minestrone Soup!
โ๏ธ Soup season is in full swing - check out this cooking video ๐ฉโ๐ณ
Soup is an easy and convenient way to add more ๐ฅฆ vegetables and nutrition to your diet. And, because soup also has a high water content, it can help keep you feeling full longer.
Making homemade soup ๐ฒ doesnโt have to be complicated โ so if you want something quick and nutritious for dinner after work, this is a great option!
Here are some key kitchen staples making regular appearances in soup:
onions/garlic
carrots
celery
cabbage
zucchini
beans/legumes
tomatoes
potatoes/sweet potatoes
๐ Swipe to view the video and recipe that brings it all together!
Recipe: http://kaizennutritionwellness.com/wp-content/uploads/2023/01/Ultimate-Minestrone-Soup.pdf
#kaizennutrwell #hillsboroughdietitian #integrativemedicine #nutrition #nutritionist #dietitian #rootcause #foodsensitivity #organic #guthealth #mealplan #cleaneating #herbalmedicine #nourish #healthyfood #lifestylemedicine #eat #mealprep #mealplan #healthyfood #food #lovetoeat #simplefood #realfood #plantbased #wholefood #healthychoices #2023selfcare #plantfocused ...
๐ฑ Plant-Focused.
Is that the same as Vegan, Vegetarian, Plant-based.... ๐ฑ ahh what does it all mean?
Plant-Focused dietary pattern includes 75% of your dietary intake from:
๐ non-starchy vegetables such as tomato, onion, zucchini, lettuces, broccoli, carrots etc.
๐ higher carbohydrate vegetables like potato, beet, corn
๐ grains such as brown rice, quinoa, millet
๐ legumes like kidney beans or garbanzo beans
๐ fruits & berries
๐ nuts & seeds, including their oils or flours
PLUS 25% of your daily intake from animal sources like eggs, lean beef, chicken, dairy or salmon
Hence the title - a dietary pattern focused on a โฌ๏ธ high percentage of plants with โฌ๏ธ fewer animal products. Research shows this is the optimal nutritional pattern for lowering inflammation, microbiome, weight management, and much more.
Thinking about making the switch to a Plant-Focused Diet but not sure where to start? WILL IT TASTE GOOD? ๐ค
yes, it will.
Register for our culinary-based nutrition education program on how to transition to a plant-focused diet and get access to:
Culinary Videos
Recipes
Handouts
Guide Booklet
Food & Pantry Lists
.... and so much more - all for FREE
๐
Mark the calendar for our launch - January 15th!
#kaizennutrwell #hillsboroughdietitian #integrativemedicine #nutrition #nutritionist #dietitian #rootcause #foodsensitivity #organic #guthealth #mealplan #cleaneating #herbalmedicine #nourish #healthyfood #lifestylemedicine #eat #mealprep #mealplan #healthyfood #food #lovetoeat #simplefood #realfood #plantbased #wholefood #healthychoices #2023selfcare #plantfocused ...
๐ Transitioning to a Plant-Focused Diet
T- minus 4 DAYS until our new FREE culinary-based nutrition education course opens for registration !!
Culinary Videos
Recipes
Handouts
Guide Booklet
Food & Pantry Lists
.... and so much more - all for FREE
Every registered participant is also entered into a drawing to win a full basket of self-care items, including ๐บ aromatherapy, the ๐ book "Lighter" by Yung Pueblo, lotion candle, food savers and more! Drawing to take place February 14th. ...
Yes, you read that correctly.
โคต๏ธ Deficiency of the following ๐ ๐ฅ๐ vitamins/minerals appears to mimic radiation in damaging DNA by causing single + double-strand breaks, and/or โ๏ธ oxidative lesions (damage, injury or disease).
โ
B12
โ
Folate
โ
B6
โ
Niacin
โ
Vitamin C
โ
Vitamin E
โ
Iron
โ
Zinc
Half the population may be deficient in at least one of these micronutrients. Before ๐ supplementing, consider a ๐ฑplant-focused diet with as much color and variety as you can tolerate!
๐
If you have a plant-focused diet already but want to know more about how/if your body absorbs nutrients from food, schedule an appointment for an assessment.
Register for our ๐ป FREE culinary-based nutrition course on implementing a plant-focused diet: https://kaizennutritionwellness.com/learning/
#kaizennutrwell #hillsboroughdietitian #integrativemedicine #nutrition #nutritionist #dietitian #rootcause #foodsensitivity #organic #guthealth #mealplan #cleaneating #herbalmedicine #nourish #healthyfood #lifestylemedicine #eat #mealprep #mealplan #healthyfood #food #lovetoeat #simplefood #realfood #plantbased #wholefood #healthychoices #2023selfcare #plantfocused
Ames.B.N (2001) DNA damage from micronutrient deficiencies likely to be a major cause of cancer. Mutat. Res 475: 7-20. J. Nutr. May 1, 2003 vol 133 no 5 1544S-1548S. ...
Happy. Happy Happy Birthday.
Happy. Happy Happy Birthday.
Happy. Happy Happy Birthday.
To You. To You. To You.
Woo!
#kaizennutrwell #hillsboroughdietitian #integrativemedicine #nutrition #nutritionist #dietitian #rootcause #foodsensitivity #organic #guthealth #mealplan #cleaneating #herbalmedicine #nourish #healthyfood #lifestylemedicine #eat #mealprep #mealplan #healthyfood #food #lovetoeat #simplefood #realfood #plantbased #wholefood #healthychoices #2023selfcare #plantfocused ...
HOW to WOW Easy Vegetable Dip ๐
๐ฅ๐ง๐ฅฆ
Are snacks feeling a little ๐ sad these days? or trying to ๐ love vegetables but need more flavor? Spice them up with more flavor from a simple veggie dip - countless options available to increase your intake of plants ๐ฑ
๐ฅ Roasted vegetable: The key is to start with a roasted vegetable. Roasting vegetables reduces their water content and increases their flavor density. In some cases, as with red peppers and tomatoes, heat also increases their nutrient density.
๐ Nuts and seeds: Use raw or lightly toasted nuts or seeds. Mild-tasting options like hemp and pumpkin seeds will add a dose of healthy fats without overwhelming the dish. Think about the intensity of your vegetable and what it can handle. In this example, roasted red pepper as a strong flavor so walnuts are a good option. For squash or cauliflower, a milder option might be best.
๐ง
Allium: Onions, garlic, scallions, and shallots all belong to the allium family and contribute significant flavor and nutrition to any dip.
Complementary ingredients:
๐ Flavor boosters: Have fun here - flavor boosters include lemon, herbs, and spices. If using fresh herbs, consider their color impact on the purรฉed dip.
๐ Emulsifier: Olive oil and tahini [ground sesame seeds]
are our favorite emulsifiers. Tahini will add significant flavor, so start with a small amount. If needed, you can always add water to thin your dip.
๐ Swipe to view the formula and a recipe that brings it all together!
http://kaizennutritionwellness.com/wp-content/uploads/2023/01/Roasted-Redpepper-Walnut-Dip.pdf
#kaizennutrwell #hillsboroughdietitian #integrativemedicine #nutrition #nutritionist #dietitian #rootcause #foodsensitivity #organic #guthealth #mealplan #cleaneating #herbalmedicine #nourish #healthyfood #lifestylemedicine #eat #mealprep #mealplan #healthyfood #food #lovetoeat #simplefood #realfood #plantbased #wholefood #healthychoices #2023selfcare #plantfocused ...
โ ๏ธ Final days โ ๏ธ of the organic skincare โ๏ธ WINTER SALE and save up to 35% through January 15th
โก๏ธ Use coupon code KAIZENNUTRWELL at checkout or click on Link in Profile for a direct link.
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