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Primally Nourished is hosting a Winter Nutrition Challenge for the athletes of Dawson CrossFit. The main objective is to fuel, nourish, and recover ahead of the Open and head into competition season with new habits and revitalized energy! The goal is to get as close to 800g (about 6 cups) of fruits and veggies each day. Yes, even on the weekends. This will set your body up for proper absorption, and digestion. When you are absorbing things your body naturally knows how to break down and utilize, you have more gas in your tank to push through hard workouts. We need to start viewing our body as a race car that needs premium gas to go. If we aren't fueling ourselves, we often find that we putter through workouts, unable to hang on for the haul.

Protein is the main building block of muscle growth, so we will also be sharing a focus with protein intake. The recommended amount of protein body weight to grams. For instance, a 130lb female would have a goal of 130g of protein each day. A good way to tackle this, is to ensure you are getting 30-40 grams of protein per meal. Snacks should have a protein focus. And every workout should end with a protein shake to get it back into the muscle immediately. If we eat 3 meals a day, plus have the shake, that is roughly 120g of protein. Close enough to our goal to call it a win!

But how do you know what 800g (or 6 cups) of fruits and veggies look like? And how do you know what 30-40g of protein looks like? This is where measuring cups or a scale can come in handy, but are absolutely not necessary. Our hands are an excellent tool for estimating what we are consuming, especially because we are all going to have different needs based on our body size and our goals. So a man's fist to represent a cup would be equivalent to a female's fist for the same thing. Not in the actual quantity when put side to side, but in the specific needs of the different body size and composition.

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Updated: Apr 4, 2022

a meal prep fave

I'm not going to go into a large story about why this is the best frittata recipe. But just know that it never lasts long. You can bake this in a pie dish, or you can bake them in mini quiche dishes. I personally prefer the silicone molds I purchased on Amazon (linked below), but did not have a photo of them to share with you. Also, this one pictured might have been cooked too long, but it was still delish and went just as fast as any of the other ones ever have. ;-)

one mini frittata is around 10g of protein and loaded with delicious phytonutrients!

My favorite: Bacon, Spinach & Sundried Tomato Fritatta


  • 18 farm fresh eggs

  • 1lb thick cut bacon

  • 1/2 cup coconut cream

  • 16oz sundried tomatoes (not marinaded in a jar)

  • 3 large handfuls of spinach, chopped

  • 3/4 cup feta cheese

  • salt & pepper


  1. Preheat to 375°F. If using a pie dish, grease with coconut oil or ghee.

  2. Chop bacon to pieces and cook in a skillet until done. Drain fat.

  3. Rough chop or cut the spinach into smaller pieces

  4. Crack eggs, add coconut cream, and whip together until all yolks are all busted. Add the rest of the ingredients, and mix well.

Pour egg mixture into a greased pie dish, or use a measuring cup to pour into mini silicone molds. Bake for 30-40mins, or until eggs are cooked through. Eggs will rise as they cook in the oven and may spill over, so I always place whatever dish I am using on a baking sheet to catch the mess.

That's it! It's so easy, so delish, and won't have you sugar crashing later. Enjoy as a breakfast or a snack. The mini frittata molds make them the perfect size to take on the go.

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Updated: Apr 3, 2022

& 3 ways you can begin to navigate your own Internal Guidance System

Mind, body, soul. We are uniquely Human.

Intuitive Wellness is about nourishment of the mind, body, and soul. It is a journey into self. It is about healing, radical self love, and discovering your connection to yourself and the world around you. In my coaching practice, I aim to guide you through the process by using food and movement as your primary tools. By approaching food and movement from a loving place, rather than a reward/punishment system, magnificent things begin to happen. And since small steps are easier to fit into your daily routine, below are three tips to help you get started.

Tip #1 - Less Sugar

Typical breakfast for most people, when they eat it, contains more grams of sugar than recommended for a daily serving! Sugar is the leading driver of your mid morning crashes and afternoon sugar cravings. Studies have shown that people whom eat a more satiating breakfast stay full longer, and are less likely to make erratic decisions from sugar crash hunger symptoms later. Sugar has even shown to create inflammation that damages the gut lining, leading to things like leaky gut syndrome. And since the gut houses our "second brain", sugar has a direct impact on our nervous system and mental health.

Be on the lookout for my favorite satiating frittata recipe!

Tip #2 - More Antioxidants

Antioxidants are nutrients that protect your cells from free radicals. Free radicals are produced from the breakdown of food within your system, and the chemicals in the air around you. It is believed that the antioxidants in food can help prevent cancer, slow or reverse aging, enhance your immune system, increase your energy, and improve heart and other organ health. So how do you do that? Fruits and vegetables are the primary source of antioxidants available to us. Start bulking your snacks up with things like dried fruit, mixed nuts and dark chocolate. Spinach can be added to smoothies, salads, and breakfast scrambles. Even something as simple as replacing a drink with one green tea a day. Powerful antioxidants can also be found in lots of unexpected foods, like russet potatoes, artichokes, and small red beans. The beans might even have more antioxidant power than blueberries! It's all about awareness around the nutrients in the ingredients you are choosing.

Tip #3 - Mindful Movement

Mindful movement isn't necessarily your exercise routine. It is a time you set aside for yourself to participate in an activity that frees you for a while. It is any activity performed with awareness. It is putting your attention and focus on noticing and feeling what your body does while engaging in movement. It is a mental focus and practice of being aware of your entire body. This can include a hike through the woods to clear your mind, a ROMWOD to connect to the pain centers of the body, or throwing clay as you decompress through artistic expression. Mindful movement allows you to check in with your body and get moving in a way that can help lower stress, release stagnant energy, and strengthen your mind body connection. Allow your soul to guide you as you explore.

"The things you are passionate about are not random, they are your soul's calling" - Fabienne Fredrickson

Grow with Grace

xo, Sam <3

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