Sustainably Whole

09/16/2020

Cod Liver oil VS Fish Oil Supplement

BOTH are concentrated sources of Omega-3 fatty acids

BUT Cod Liver Oil is ALSO a source of Vitamin D & A!

Vitamin D is a very common deficiency and BOTH are crucial for fetal development and overall health.

It is week one of the Feed Your Fertile Body class and tomorrow we sample cod liver oil and talk healthy fats!

09/15/2020

Let's talk Nutrient-dense diet, shall we? That is the special ingredient in the Foundations of Health after all!

This includes lots of veggies, fruits, animal meat and by-products, fats and grains, seeds, and legumes!

These should be as minimally processed as possible and be fresh and grown or raised as naturally as possible. SO, cows should be on grass and wheat should be allowed to dry naturally rather than round-up'ed to speed dry time and increase harvests per year.

Local when possible is also a great rule of thumb!

More than half your plate should be vegetables! So basically swap your serving size of grains with veg and cook with lots of butter, coconut, and olive oils to ensure you get enough fat on your plate to ensure you can absorb all those fat-soluble vitamins(A, D, E +K)!

Another little tip is to always eat the fat or skin with the meat- nature pairs things together for a reason and fat + protein go together!

Grains, nuts, and legumes should also be soaked or fermented. Sourdough bread is an example of fermented grains! Talk about a yummy alternative to sandwich bread!

Don't get to hung up on the word diet, it is simply a word to describe the food one eats.

If you feel hungry every two hours, get hangry, experience fatigue or an afternoon crash... I can help you balance your meals and restore your energy!

I offer free discovery calls if you want to explore how I can do that for you!

09/11/2020

Could it really be so simple?

Often times we like to think we have to have something special and usually expensive or atleast super complicated to acheive the results we desire. These are barriers we mentally put up to protect ourselves usually from failure.

But these core things... eating simply prepared whole foods, moving daily, and emotionally or spiritually enriching ourselves are the basic needs of being human.

Beginners want to practice what the experienced have mastered while the experienced practice... the basics.

So while this seems simple, these are the basics and we can never practice them enough to gain the results we desire!

Want to know how I can help you get more veggies in? Schedule a FREE discovery call, just head over to my website to schedule!

09/10/2020

Just a friendly reminder to stay hydrated as we transition to Fall. Dehydration can cause fatigue, high blood pressure, food cravings, cramps, and SO much more!

I shoot for 80 ounces a day which is a bit more than half my body weight because I am breastfeeding! I make sure to add lemon and Real salt regularly to my water throughout the day as it helps the water stay in the body longer which means it keep sme hydrated longer! The salt also replenishes key minerals!

09/09/2020

Pickles are a great part of summer lunches and snacks but watch out for sneaky ingredients like corn syrups and food colorants. It can be hard to find a clean brand but guess what...

Here is a simple recipe that is healthy and tasty! This is super fun and super easy to do.

1 cup vinegar
2 cups water
1 tbl salt
1 tsp sugar
10 Peppercorns
½ tsp yellow mustard seed
Dill
Garlic
Jalapeno

Heat water to dissolve sugar + salt into water. Add vinegar and let cool. Pack pickles, dill, garlic, and jalapeno as desired, lay jar on side for this may help. Pour the cooled brine over the pickles and refrigerate.

Enjoy after 3 days!

09/08/2020

Nutritional Therapy focuses on the whole body and how everything works together. Initially, a client fills out a survey of the symptoms they experience.

This survey helps me as the Nutritional Therapist pinpoint where function is not optimal BUT regardless of that, we always focus on digestion and health from a North to South progression.

This all starts with what enters our body and how!

This is the foundation of our body on a cellular level!

The food, drink, entertainment, and topical applications we expose ourselves to... become us!

My role as an FNTP is to teach you the fundamentals of sourcing and preparing foods that support all the pillars you see.

When the foundation is sturdy, the pillars are too and you won't be experiencing troublesome symptoms of DYSfunction.

Chances are there are some repairs to make, we address those together on a bioindividual level to restore function and alleviate symptoms!

Reach out today if you want to learn more about improving diet to support your body's function! I offer free discovery calls so let's chat!

These basics are also the core of the Feed Your Fertile Body™ class that starts September 17th and runs to October 22nd! Sign up today if you want babies this decade!

09/04/2020

What do we cover over the six weeks course?

The importance of healthy fats in the diet and their role in fertility and the link between fat deficiency and morning sickness!

What decreases fertility, causes hormone dysregulation and yummy recipes that balance hormones for fertility optimization!

We talk about thyroid and adrenal health and how dysfunction affects fertility. Find out what tests to ask your doctor for to get a clearer picture of thyroid health.

We learn how to make sourdough bread, soak, and ferment all kinds of foods and the benefits of doing so.

We learn about food allergies and intolerances, their effect on fertility, and ways to reduce oxidative stress and inflammation.

We talk about how to stay hydrated and water quality.

Ways to decrease the chances of acid reflux during pregnancy and ways to improve digestion and reduce malnutrition.

Of course, we also talk about gut health!

Things that are included in this class is a workbook and cookbook and samples of supplements I find invaluable to fertility, pregnancy, and postpartum!

Feed Your Fertile Body™ Class starts September 17th, I hope to see you then!

09/03/2020

It has been a long road to this point. I am so excited to finally be teaching this course!

Why has it been a long road to my first Feed Your Fertile Body™ Class?

Well, when I was in school to become a certified Functional Nutritional Therapy Practitioner I was there at first for my own health. By the end of the program, I had the best instructor in the whole program, I knew I wanted to aspire to teach the curriculum that had changed my health and my life!

My goal has been to TEACH!

Then my husband and I got pregnant, I graduated, he started a woodworking business, we had a baby, and we got married (in that order!).

It has been a whirlwind past two years and now I am finally settled into being a mama and balanced enough to share this course and curriculum with others who want to have babies!

Life is a journey and I am blessed to be here, accepting participants in this amazing class! The stuff we cover in this course is the stuff I did in the lead up to becoming pregnant and having a healthy pregnancy AND baby!

That's why I am even more excited to share this with all of you that are burning up with baby fever. Remeber, it is NEVER TO EARLY to start preparing your body for a healthy baby!

Message or go to my site, the classes page can get you signed up for class!

09/02/2020

Hey there! My name is Raina Potter and I am a Functional Nutritional Therapy Practitioner, wife, mama, equestrian, homemaker, and homesteader on our small family farm in Central Oregon.

My passion & purpose is growing families by educating how to source and properly prepare whole foods to nourish the whole family!

My passion is born from my own struggles with autoimmune disease and how much food improves my quality of life each day... and how it grew a beautiful baby boy, my son, despite having a serious chronic disease diagnosis!

Class starts in just a couple weeks, be sure to sign up if you are dreaming about having babies THIS decade!

Feed Your Fertile BodyTM Class is all about sourcing and preparing quality meats, fats, and veggies to support healing of the gut, reduce inflammation, and naturally support detox pathways!

Replenishing nutrient deficiencies and healing the gut takes time, sometimes years, the sooner you start the better off you and baby will be!

Message or follow the link in the comments to sign up for the class!

08/30/2020

A nutrient dense brekky can look like waffles and satisfy a sweet tooth! 🦷

These waffles are topped with raw honey 🍯 full of enzymes to help digestion and promote allergy tolerance + even liver health! Blueberries are added for antioxidants and of course because they are delish! 😋

The waffles themselves have beneficial fiber and prebiotic properties from cassava flour and a greener banana and protein and fat from almond flour and raw milk. Real or sea salt feeds minerals to adrenal glands which is basically like putting in spark plugs for energy production. Cinnamon helps with blood sugar regulation and fights inflammation!

Eggs 🥚in the waffles + on the side are an incredible source of Omega-3 fatty acids and cholesterol and so much more goodness!

Then we also have plain Greek yogurt from Strauss, this was grass... And now it's going to be energy to keep me going all morning until lunch! 🏃‍♀️

No deprivation here and plenty of fat, carbs, and protein to get all the things done from cleaning the house to hauling hay to making breast milk! 💪

Seriously. All. The. Things. 🙃

Here's the waffle recipe but make sure to serve with bacon or sausage or eggs or yogurt to get the longer lasting engery boost that fat + protein provides!

🧇Waffles!🧇
½c almond flour
½c casava flour
½c raw milk
1 banana
2 eggs
1t cinnamon
½t baking soda
¼-½t unrefined salt
2-3T melted butter/coconut oil or EVOO

👉Blend it up and spoon it out!

⭐Extra points if you soak the almond flour in the milk overnight to neutralize acids that bind to nutrients and cause malnutrition + inflammation!

This is the kind of meal I can help you create for you + your family with nutritional therapy!

03/22/2020

Shivering Sheep and how to stop it. What we did to get our flock warm and how we saved our shivering sheep. Coming out in the morning to shivering animals is never what we want. That’s what we got going into this last little winter system of the season. Shivering shorn sheep. Temperatures weren’t severe but paired with the wind, the chill was real. [ 518 more words ]
https://sustainablywhole.com/how-we-saved-our-shivering-sheep/

What we did to get our flock warm and how we saved our shivering sheep. Learn our simple solutions and don't make the mistakes we did!

11/20/2019

Dry Rub for the Smoker We recently took the plunge and got a used Traeger Smoker and dang! We have been cranking out some tasty roasts with this Paleo Dry Rub Recipe. From wild game to our not so wild goats this rub has complimented each unique meat. It is also so dang easy to make! Now I know there is a science and an art to most anything, including smoking meats. [ 466 more words ]
https://sustainablywhole.com/paleo-dry-rub-recipe/

This paleo dry rub recipe is perfect for your next 2-3 # hunk of meat headed for the smoker. No refined sugar and plenty of tasty spices!

11/16/2019

It's November and time to keep on enjoying all things Fall + PUMPKIN! You are sure to enjoy this properly prepared Pumpkin Pie Baked Oatmeal recipe. Enjoy it for breakfast, as a snack, or a yummy dessert! I highly suggest you serve up a slice with a freshly brewed cup of Rasa. Haven't tried Rasa yet? Dang, lady! You're missing out. [ 424 more words ]
https://sustainablywhole.com/pumpkin-pie-baked-oatmeal-recipe/

You are sure to enjoy this properly prepared Pumpkin Pie Baked Oatmeal recipe. Enjoy it for breakfast, as a snack, or a yummy dessert!

11/12/2019

Eating Seasonally in November! Check out the list of vegetables, fruit, seafood, and fungi so you can eat fresh all year long!
https://sustainablywhole.com/eating-seasonally-in-november/

Check out this handy guide for eating seasonally in November. It's sure to save money and ensure you are getting the most nutritious foods for your family!

11/09/2019

I am so excited to share my favorite go-to recipe with you all! Properly-Prepared Baked Oatmeal has been a pregnancy + breastfeeding staple but so dang tasty for the entire family! Make up a batch and eat for the week!
https://sustainablywhole.com/properly-prepared-baked-oatmeal/

Try my pregnancy + breastfeeding go-to properly-prepared baked oatmeal. It is sure to be a family favorite while boosting milk supply!

11/06/2019

Do you need a quick + easy nutrient-dense meal idea when you are out of fresh everything? Try this freezer foraged no pasta spaghetti!
https://sustainablywhole.com/quick-easy-freezer-foraged-no-pasta-spaghetti/

Do you need a quick + easy nutrient-dense meal idea when you are out of fresh everything? Try this freezer foraged no pasta spaghetti!

10/01/2019

|| How much water should I drink? It's teach Tuesday!

Up to 60% of our body mass is water, 92% of our daily water needs must be ingested and water is a resource that the body cannot store! We lose water throughout the day via our detox pathways(think kidney, lungs, GI tract, skin).

While water consumption is incredibly important, it is best to keep it simple + not overthink it! Regardless of where you live or what you do, you need to follow this simple rule: drink half your body weight in pounds in ounces daily!

body weight (lbs)
--------------------
two

and for those of you who drink any kind of tea, coffee, juice, or adult beverage... you need to account for the diuretic effects of these drinks by multiplying the ounces of diuretics by 1.5 and adding that extra water consumption to the equation above! That's your total minimum daily consumption!

(oz of diuretics x 1.5) + body weight (lbs)
---------------------------------------------
two

Now, what is too much? Don't drink OVER one gallon of water. Past that and you are flushing out valuable minerals/electrolytes!

If your daily minimum is over one gallon(128oz) after accounting for duiretics you might want to think about that consumption + maybe make some changes!

When you think nutrient, water may not come to mind BUT water is the most important nutrient in the body! It is also the most common nutritional deficiency in the American population!

The quick takeaway... drink water throughout the day, don't chug in one sitting, drink diuretics responsibly, and make sure you hit your minimum daily! ||

09/26/2019

|| A P P L E C R I S P
🍏
You can thank Johnny Appleseed Day for this delish recipe share! Tis' the season, right? This recipe is grain-free and paleo! It is a GREAT way to use up fall apples, even the ones going soft!
👨‍🌾
Follow the link for the full, printable recipe! YUM!
😋
https://sustainablywhole.com/maple-almond-apple-crisp/

Enjoy this tasty, easy recipe that is perfectly gooey, crunchy, and grain-free. It is sure to become your go-to Paleo apple dessert!