EP 51: Gluten-Free, Gut-Happy, Flavor-Forward: The Amelia Island Café Changing How Locals Eat

Marie Grace Berg on October 21, 2025

“When healthy food tastes good, it doesn’t divide—it unites.”

— Nassau Health Foods

Let’s be honest—you’ve probably had that gluten-free meal.
The one that promised “healthy” but tasted like cardboard.
You took a few polite bites, smiled, and thought, “Next time, I’m just getting the burger.”

For years, gluten-free eating has been marketed as clean, modern, and mindful—but too often, it’s a letdown.
Dry textures. Sky-high prices. Zero satisfaction.

At Nassau Health Foods, we heard this story over and over from Amelia Island locals:

“Every time I try to eat clean, I end up disappointed or hungry.”
“Healthy options around here are limited—and usually boring.”

We decided to change that.

🌿 The Small-Town Challenge: When “Healthy Dining” Feels Impossible

If you live in a smaller coastal community like Amelia Island or Fernandina Beach, you know the struggle.
You want to eat well—but most restaurants offer two “healthy” choices: a side salad or grilled chicken.

Many of our guests told us they used to drive over an hour to Jacksonville just to find organic or gluten-free meals that actually tasted good.
That’s time, gas, and stress—just for lunch.

So we asked a bigger question:
Why can’t wellness be local, convenient, and full of flavor?

That question became the heartbeat of Amelia Fresh Café, our in-house restaurant at Nassau Health Foods.
A place where gut-friendly, gluten-free, vegan, and paleo-friendly meals are not an afterthought—they’re the main event.

🍋 The Secret: Flavor Comes First

Here’s the mistake most gluten-free kitchens make:
They start with restriction.
“What can’t we use?” “What do we need to remove?”

At Amelia Fresh Café, our chefs flipped the formula.
We start with flavor.

Our flavor-first philosophy:

  • Real ingredients your gut recognizes.
     Roasted chickpeas, local greens, sweet potatoes, tahini, herbs, citrus zest.
  • Textures that satisfy.
     Crunch, creaminess, and warmth—all built from whole foods, not fillers.
  • Balanced nutrition that fuels.
     Every dish supports energy, digestion, and steady blood sugar without the post-lunch crash.

When flavor leads, wellness follows naturally.

And that’s why guests don’t describe our food as “healthy.”
They describe it as delicious.

🧠 Gut-Happy Living: More Than Just Gluten-Free

Going gluten-free is a start—but it’s not the whole story.
You can skip gluten and still feel bloated, sluggish, or foggy if your gut isn’t nourished.

So what does gut-happy mean to us?

It means meals designed to reduce inflammation, feed good bacteria, and leave you light and energized.

Every dish at Amelia Fresh Café supports your microbiome through:

  • Prebiotic fiber: from flaxseed, lentils, and veggies that feed your good gut flora.
  • Fermented foods: like slaws and dressings made with apple cider vinegar to boost digestion.
  • Anti-inflammatory herbs: turmeric, rosemary, and ginger that soothe the gut lining.
  • Healthy fats: avocado, olive oil, and nuts that keep hormones balanced and energy stable.

Because when your gut is balanced, everything improves—mood, focus, sleep, even immunity.

💬 “My Family Actually Loves It!”

We hear it every week:

“I used to make two meals—one for me, one for my family. Now we all eat the same thing!”

That’s the beauty of flavor-forward food. It doesn’t divide—it unites.

The best part? You don’t have to convince anyone to eat healthy when it tastes this good.

Husbands who once rolled their eyes at quinoa bowls are now ordering them.
Kids are sneaking bites of roasted veggie wraps.
And families who once dreaded “health food” nights now look forward to Café Fridays.

Healthy eating becomes something everyone can say yes to.

☀️ Jessica’s Story: One Lunch, One Ripple

Meet Jessica, a working mom from Fernandina Beach.

Between work, kids, and endless errands, eating well was always on her “someday” list.
Most days, she’d grab whatever was easy—and feel it later: bloating, fatigue, guilt.

One Friday, she stopped into Amelia Fresh Café after yoga and ordered our Sunshine Bowl—quinoa, roasted sweet potatoes, kale, avocado, and lemon-tahini dressing.

“It was the first meal I’d had in months that actually made me feel good after eating.”

That lunch sparked a lifestyle shift.
Now, her family eats here every weekend.
Her kids love the smoothies.
Her husband swears by the buffalo cauliflower wrap.

Healthy became easy because it finally tasted amazing.

That’s what we call the ripple effect of good food.

🏝️ Small Town, Big Wellness

For decades, locals assumed you had to live in a big city to access true wellness—
the Whole Foods aisles, the gluten-free bakeries, the farm-to-table cafés.

But not anymore.

Right here on Amelia Island, Nassau Health Foods has been your wellness hub since 1985—
combining a full organic grocery, an in-house café, a supplement store, and even proactive health screenings under one roof.

We like to say:

“You don’t need to drive to Jacksonville to live healthy. You just need to drive to T.J. Courson Road.”

We’re proud to bring “big city wellness” to our small coastal community—with the warmth and trust only a local store can offer.

🧩 Why This Matters: The Science of Gut-Friendly Food

You’ve probably heard that your gut is your second brain.
That’s not just a catchy phrase—it’s biology.

About 70% of your immune system lives in your gut.
So when your digestion is inflamed, your energy, hormones, and mood take the hit.

Modern wheat—heavily hybridized and sprayed with glyphosate—can irritate even non-celiac guts.
That’s why more people feel better reducing gluten, even if they don’t have allergies.

But cutting gluten isn’t enough.
The real key is adding back nourishment: fiber, color, antioxidants, and polyphenols that heal your gut lining.

At Amelia Fresh Café, we don’t just take out what harms you—we add back what helps you thrive.

🛍️ One-Stop Wellness: More Than a Café

Healthy dining is just one part of the picture.
When you step inside Nassau Health Foods, you’ll find everything you need to live well without leaving the island.

1️⃣ Amelia Fresh Café

Gluten-free, vegan, paleo, and organic meals that satisfy every palate.
Grab-and-go or dine-in surrounded by the aroma of roasted herbs and local coffee.

2️⃣ Organic Grocery & Supplements

Our aisles are stocked with trusted, third-party-tested products—curated by a team that knows your name.
No guessing, no gimmicks, just clean ingredients and clear guidance.

3️⃣ Webcart Online Ordering

Shop clean groceries online and have them ready for pickup or delivery.
Perfect for busy parents, professionals, and seasonal residents.

4️⃣ Thrive Wellness Memberships

Your monthly roadmap for proactive health—includes Glycocheck screenings, member discounts, and personalized nutrition guidance.

Because wellness shouldn’t feel complicated.
We make it simple, personal, and local.

🧭 The Ripple Effect of Good Food

Here’s what we’ve learned after decades of serving this community:
When healthy food tastes good, people stick with it.
They feel better, show up happier, and make better choices across every area of life.

Good food creates good energy—and that energy spreads.
Families cook together.
Friends meet for lunch instead of fast food.
Neighbors share smoothie recipes.

That’s the true meaning of community wellness.

💬 Voices from the Café

“I brought my husband here, and now he’s the one suggesting lunch.”
 “Finally—gluten-free meals that don’t feel like punishment.”
 “The best food on the island, hands down.”

Every comment, every smile, every returning customer reminds us:
This isn’t just about food—it’s about how people feel after they eat.

🌺 Why We Call It “Flavor-Forward Wellness”

Because food should do more than fill you up—it should lift you up.

When every bite is colorful, vibrant, and alive with nutrients, you start to crave health the same way you crave comfort.

That’s what we mean by Flavor-Forward.
It’s not just our menu—it’s our mindset.

And when your café, grocery, and community all align around that philosophy…
health stops feeling hard. It starts feeling deliciously doable.

🏁 Ready to Taste the Difference?

📍 Visit Amelia Fresh Café inside Nassau Health Foods
 833 T.J. Courson Rd, Fernandina Beach, FL

  • 🥗 Dine in or grab-and-go meals made fresh daily
  • 🛒 Order your organic groceries online via Webcart
  • 💓 Ask about Glycocheck Screenings and Thrive Memberships to take your wellness even deeper

Because at the end of the day, this isn’t just about eating gluten-free.
It’s about feeling light, vibrant, and fully alive.

✨ Final Takeaway

Healthy doesn’t have to be hard.
Gluten-free doesn’t have to be bland.
And you don’t have to leave your hometown to eat well.

Amelia Fresh Café is proof that food can be gluten-free, gut-happy, and flavor-forward—all at once.

Because when health tastes good, everyone says yes.

Locally Trusted Since 1985
Your One-Stop Wellness Shop on Amelia Island

🛍️ Shop all things organic here: https://nassauhealthfood.com/

📍 Visit Us In-Store
 833 T. J. Courson Rd, Fernandina Beach, FL

EP 32: The Food-Mood Connection: How Blood Sugar Affects Your Mental Health

Marie Grace Berg on June 11, 2025

“Health is our greatest freedom—and it starts with what’s on your plate.”

 Living in paradise doesn’t guarantee peace of mind. Even here on Amelia Island, many of us struggle with mood swings and anxiety. What if the solution isn’t just in our environment, but on our plate?

In this week’s exploration, we’re diving into the powerful connection between food choices and emotional wellbeing. Whether you’re a busy professional like Jessica juggling work and family, or seasonal residents maintaining wellness routines, understanding this connection could transform your daily experience.

🔍 The Blood Sugar-Mood Connection

Your brain consumes 20% of your daily energy despite being only 2% of your body weight. This isn’t just a statistic—it’s the key to understanding why processed foods and blood sugar spikes create what we call the “Island Mood Rollercoaster”.

“Prevention is smarter than reaction”, especially when it comes to emotional stability. When we feed our brains processed foods and quick sugars, we create a cascade of emotional highs and lows that affect everything from focus to feelings.

🧠 Building Your Mood-Stabilizing Plate


At Nassau Health Foods, we believe wellness should be local, real, and rooted. Here’s how to build the perfect mood-supporting plate:

  1. Foundation: Clean Proteins
  • Organic, sustainably sourced options
  • Plant-based alternatives for conscious consumers
  • Portion guidance for optimal brain function
  1. Healthy Fats for Brain Health
  • Fresh avocados and cold-pressed oils
  • Nassau-selected nuts and seeds
  • Integration strategies for busy schedules
  1. Complex Carbohydrates & Fiber
    For our seasonal residents like Jim and Linda, maintaining consistent energy is crucial. Structure your carbohydrate choices around:
  • Blood sugar stabilizing options
  • Seasonal produce selections
  • Strategic meal timing

💡 Practical Implementation


Transform this knowledge into action with our Amelia Fresh Café options:

Morning Clarity Bowl (Vegan)
Brain Boost Salad (Gluten-Free)
Energy Balance Plate (Organic)

Each dish is carefully crafted to:

  • Maintain stable blood sugar
  • Support neurotransmitter production
  • Provide sustained energy

🎧 Want to Go Deeper?


📺 Watch the video → Mood, Metabolism, and Meals: How Your Food Choices Affect Your Mind

🛒 Ready to balance your mood naturally? → Visit https://nassauhealthfood.com

Your journey to better moods through better nutrition starts here at Nassau Health Foods, where wellness is local, real, and meant to travel with you. Visit us at 833 T.J. Courson Road, where we’re open Monday through Friday from 8 AM to 7 PM.

Balance your mood naturally. Stop by Nassau Health Foods for organic meals and snacks that support mental clarity and emotional stability.

EP 31: The Energy Reset After 40: How to Restore Your Metabolism Naturally

Marie Grace Berg on June 2, 2025

“When your metabolism is off, your energy is off. But you don’t need perfection—you need real food, rhythm, rest, and community.”

Are you over 40 and wondering why your energy seems to disappear—even after a full night’s sleep?

You’re not alone.

Thousands of people on Amelia Island and beyond are waking up exhausted, reaching for caffeine, and blaming age for the slow decline in their energy. But what if your fatigue wasn’t because of age… but because your metabolism is in crisis?

In this week’s video, we reveal how to reset your metabolism naturally, using simple lifestyle shifts and organic solutions available right here at Nassau Health Foods.

🔍 What’s Really Causing the Drop in Energy?

We’ve been told that feeling tired is just part of getting older—but science tells a different story.

At the cellular level, energy comes from your mitochondria—tiny “power plants” inside your cells that convert food into fuel. But when these mitochondria are under attack from poor diet, toxins, stress, or inflammation, your body starts to shut down energy production.

💬 As we shared in the episode:
“When your metabolism is off, your energy is off. But you don’t need perfection—you just need real food, rhythm, rest, and community.”

Bold Takeaway: Chronic fatigue isn’t a life sentence—it’s often a metabolic signal that your body needs better fuel.

🧠 How to Reset Your Metabolism After 40: 3 Pillars

✅ 1. Remove What Drains You

Processed foods, sugar, and quick-carb snacks spike your blood sugar and then crash it—leaving you more tired than before. These foods also increase inflammation, damage your mitochondria, and create a rollercoaster of energy highs and lows.

👉 Action: Begin by replacing processed snacks with clean, whole-food alternatives. You’ll find plenty of organic pantry swaps at Nassau Health Foods.

✅ 2. Replenish with Organic Fuel

To restore your metabolism, feed your cells what they crave:
– Dark leafy greens
– Healthy fats (like avocado and olive oil)
– Pasture-raised proteins
– Fermented foods (for gut health)

These nutrients reduce inflammation, support detoxification, and help mitochondria thrive.

👉 In-store Highlight: Try our Revasca Heart Supplement—formulated to support circulation and cellular energy at the root.

✅ 3. Reset Your Daily Rhythm

Your metabolism runs on a clock—impacted by your sleep, hydration, movement, and stress levels.

Simple daily shifts like walking after meals, hydrating consistently, and managing stress through deep breathing can reset this rhythm and ignite your energy again.

👉 Café Tip: Replenish your body with a smoothie or anti-inflammatory meal from Amelia Fresh Café after your morning walk or yoga class.

💡 What You Can Do Today

Here’s your quick-start guide to begin your energy reset:

✅ Clean out your pantry and swap sugary snacks for real food
✅ Stock up on organic produce and metabolism-friendly staples
✅ Add Revasca to your daily supplement routine
✅ Get your Glycocheck Screening to understand your vascular health
✅ Join our Thrive Wellness Membership for personalized support

🔗 Book Your Glycocheck Screening → https://nassauhealthfood.com/

🎧 Bonus: Want to Go Deeper?

🎙️ Prefer to listen on the go?
Catch the full podcast episode → Fatigued After 40? How to Reset Your Metabolism and Reclaim Energy
📺 Watch the video → The Energy Reset: How to Restore Your Metabolism After 40

You’re Not Stuck—You’re Just Unfueled

Energy loss after 40 isn’t inevitable—and it’s definitely not irreversible.
When you give your body the support it needs—organic nutrients, a clean rhythm, and the right tools—it knows how to bounce back.

🌿 You don’t need more caffeine. You need more cellular energy.

Let Nassau Health Foods be your guide to Good Energy—naturally.

🛒 Explore Our Metabolic Reset Essentials → Visit https://nassauhealthfood.com

EP 30: Eat Your Sunscreen? The Surprising Nutrients That Protect Your Skin Naturally

Marie Grace Berg on May 26, 2025

“Healthy skin is the best outfit you’ll ever wear—protect it from the inside out.”

When you think about protecting your skin in the summer, you probably think of sunscreen, right? And yes, sunscreen is essential. But did you know that what you eat, drink, and do every day also plays a HUGE role in keeping your skin healthy, radiant, and safe from damage?

Imagine your skin as a shield, your body’s armor against the harsh rays of the sun. Like any shield, it needs upkeep and care. Sunscreen is the polish, but the real strength comes from what you put inside your body. Let’s dive into how you can protect your skin from the inside out this summer with simple tips, skin-saving foods, and easy habits.

☀️ Why Does the Sun Harm Your Skin?

The sun gives off ultraviolet (UV) rays, which are invisible but powerful. Think of these rays like tiny arrows piercing your skin. There are two kinds of UV rays that affect your skin:

1️⃣ UVA Rays: These rays go deep into your skin and cause aging, wrinkles, and sunspots.
2️⃣ UVB Rays: These rays target the surface of your skin, causing sunburns.

Over time, these rays can damage your skin cells, making your skin age faster and increasing your risk of skin cancer.

Here’s the good news: While sunscreen is your first line of defense, the right foods, supplements, and daily habits can strengthen your skin from the inside, helping it repair itself and fight off damage.

🥕 The Best Nutrients for Skin Protection

Your skin has its own natural defense system, but it needs the right fuel to stay strong. Here are the top nutrients that act like sunscreen for your skin:

1. Beta-Carotene

  • Found in: Carrots, sweet potatoes, and cantaloupe.
  • Why it helps: Beta-carotene converts to vitamin A, which protects your skin from UV damage and keeps it smooth and healthy.

2. Lycopene

  • Found in: Tomatoes, watermelon, and pink grapefruit.
  • Why it helps: Lycopene is a powerful antioxidant that reduces the intensity of sunburn and protects your skin cells.

3. Vitamin C

  • Found in: Oranges, strawberries, bell peppers, and broccoli.
  • Why it helps: Vitamin C boosts collagen, which keeps your skin firm, and helps repair sun damage.

4. Omega-3 Fatty Acids

  • Found in: Salmon, walnuts, chia seeds, and flaxseeds.
  • Why it helps: Omega-3s reduce inflammation and help protect your skin from sunburn.

5. Polyphenols

  • Found in: Green tea, dark chocolate, and berries.
  • Why it helps: These antioxidants protect skin cells from UV damage and improve elasticity.

6. Astaxanthin

  • Found in: Wild-caught salmon and shrimp.
  • Why it helps: Astaxanthin is a super-antioxidant that reduces wrinkles and improves your skin’s ability to resist UV rays.

Pro Tip: Add a mix of these foods to your meals this summer. Think of them as your skin’s secret weapons!

💊 Supplements for Skin Health

While food is the best way to get nutrients, sometimes it’s tough to get everything your skin needs from diet alone. That’s where supplements come in. Here are some of the best supplements for protecting your skin this summer:

1️⃣ Astaxanthin: A powerhouse antioxidant that protects against UV damage and reduces inflammation.
2️⃣ Vitamin C: Boosts collagen production and repairs skin.
3️⃣ Omega-3: Reduces redness and inflammation from sun exposure.
4️⃣ Vitamin E: Works with vitamin C to protect your skin cells.
5️⃣ Probiotics: A healthy gut = healthy skin! Probiotics reduce inflammation and improve hydration.

Pro Tip: Talk to your healthcare provider to find the right supplements for your needs.

💧 Daily Habits for Healthy Skin

Your daily habits matter just as much as what you eat! Here are some simple habits to protect your skin:

1. Stay Hydrated

Your skin is 64% water, so drinking plenty of water keeps it plump, elastic, and glowing. Aim for at least 8 glasses a day, and add hydrating foods like watermelon and cucumber to your meals.

2. Wear Sunscreen Every Day

Apply a broad-spectrum sunscreen with SPF 30+ every morning, even on cloudy days. Sunscreen is your skin’s first line of defense against harmful UV rays.

3. Wear Protective Clothing

A wide-brimmed hat, sunglasses, and lightweight long sleeves can shield your skin from direct sun exposure. They’re stylish AND protective!

4. Avoid Peak Sun Hours

Try to stay out of the sun between 10 a.m. and 4 p.m., when UV rays are strongest. If you’re outside during these hours, find some shade or bring a beach umbrella.

5. Drink Skin-Loving Drinks

Boost your skin’s defenses with drinks like green tea or smoothies made with berries, spinach, and chia seeds. These are packed with polyphenols and antioxidants.

Pro Tip: Small daily habits can lead to big results for your skin. Start with one or two and build from there!

📖 A Story to Inspire You: Emily’s Summer Glow

Let me tell you about Emily, one of our customers. Last summer, she came to us feeling frustrated with her dry, sun-damaged skin.

After a quick chat, she made three simple changes:
1️⃣ She started eating more tomatoes, berries, and salmon.
2️⃣ She added an astaxanthin supplement to her routine.
3️⃣ She made a habit of drinking green tea every afternoon.

Within a month, Emily noticed a HUGE difference. Her skin looked more hydrated and less red, and she felt confident in her natural glow.

Her advice? “The little things add up. Start small and stick with it!”

✨ Your Skin-Saving Summer Plan

This summer, protect your skin from the inside out with these steps:
1️⃣ Eat skin-loving foods like carrots, tomatoes, and salmon.
2️⃣ Take supplements like astaxanthin, omega-3, and vitamin C.
3️⃣ Stay hydrated, wear sunscreen, and build sun-smart habits.

Your skin works hard to protect you—so take care of it! Small, consistent changes can make all the difference.

💬 What’s Your Next Step?

What’s one small change you can make today to protect your skin this summer? Share your tips and stories in the comments below!

And if you’re looking for clean supplements, organic foods, or personalized advice, visit us at Nassau Health Foods. We’re here to help you glow from the inside out!

🌱 Visit us in-store or online to start your journey toward better energy and vibrant health. https://nassauhealthfood.com

EP 29: The Gut Reset: Simple Steps to Heal Your Microbiome and Boost Energy

Marie Grace Berg on May 19, 2025

“Take care of your gut, and it will take care of you.” — Ancient wellness wisdom

Think about the last time your stomach felt upset. Was it bubbling and making noises? Did you feel tired and grumpy too? Your belly might have been trying to tell you something important!

Your gut is like the control tower for your whole body. When it’s happy, you feel amazing. When it’s not happy, nothing seems to work right.

What’s Really Going on Inside Your Belly?

Imagine your gut is like a garden. In this garden live trillions of tiny helpers called “microbes.” Some are like beautiful flowers that help your garden grow. Others are like weeds that can take over if you don’t take care.

This community of tiny helpers is called your “microbiome.” And just like a garden, it needs the right care to thrive.

Your Microbiome’s Super Powers

Your gut garden does some pretty amazing things:

  • It helps digest your food so you can get all the good stuff from what you eat
  • It protects you from getting sick by keeping bad germs away
  • It helps you feel happy by making chemicals that affect your mood
  • It gives you energy to play, work, and enjoy life

How to Know if Your Gut Garden Needs Help

Just like plants droop when they need water, your body sends signals when your gut needs help. Here are some signs to watch for:

  • Feeling bloated or gassy after meals
  • Tummy aches that come and go
  • Always feeling tired, even after sleeping
  • Having trouble focusing or feeling foggy-headed
  • Getting sick often with colds or infections
  • Skin problems like rashes or breakouts
  • Feeling sad or moody for no reason

Do any of these sound like you? If so, your gut garden might need some extra care!

What Makes Your Gut Garden Unhappy?

Some things can harm the good helpers in your gut:

1. Too Many Processed Foods

Chips, cookies, and fast food don’t have the nutrients your gut helpers need. They’re like junk food for your garden.

2. Too Much Sugar

Sugar feeds the “weed” microbes in your gut, making them grow too much.

3. Some Medicines

Antibiotics are like weed killers that kill both the weeds AND the flowers in your garden.

4. Too Much Stress

When you worry a lot, it’s like a storm in your gut garden.

5. Not Enough Sleep

Your gut garden needs rest to repair itself, just like you do!

Sarah’s Story: A Garden Restored

Sarah from Amelia Island came to Nassau Health Foods feeling awful. Her gut garden was full of weeds! She felt bloated after meals, had no energy, and her skin was breaking out.

“I just want to feel like myself again,” she told us.

We helped Sarah make three simple changes:

  1. She started taking a good probiotic (like adding healthy plants to her garden)
  2. She began eating fermented foods like yogurt (which have lots of good microbes)
  3. She added more vegetables and cut back on processed foods

Within just a few weeks, Sarah noticed big changes. Her tummy felt calmer after meals. She had energy to play with her kids again. And her skin? It was glowing!

“I can’t believe such small changes made such a big difference,” Sarah told us with a smile.

5 Steps to a Happy, Healthy Gut Garden

Ready to make your gut garden bloom? Here’s how:

1. Feed Your Good Microbes

Your good gut helpers love fiber! Add these foods to your meals:

  • Colorful vegetables like carrots, broccoli, and spinach
  • Fruits like apples, berries, and bananas
  • Beans and lentils
  • Whole grains like oatmeal and brown rice

2. Add Fermented Foods

These foods are packed with good microbes that help your gut garden grow:

  • Yogurt (plain is best)
  • Sauerkraut (pickled cabbage)
  • Kimchi (spicy pickled vegetables)
  • Kombucha (a fizzy drink)

3. Take a Probiotic Helper

Sometimes your gut garden needs extra help. A good probiotic supplement can add more good microbes to your gut. Talk to us at Nassau Health Foods, and we can help you find the right one.

4. Drink Plenty of Water

Water helps everything in your body work better, including your gut. Try to drink water throughout the day.

5. Find Ways to Relax

Remember, stress is like a storm for your gut garden. Try these calming activities:

Get enough sleep each night

Take deep breaths when you feel worried

Go for a walk outside

Talk about your feelings with someone you trust

Your Turn: Start Small for Big Results

The best way to help your gut is to start with one small change. Pick something that seems easy from our list and try it for a week. Then add another small change the next week.

Small steps lead to big improvements!

A Daily Plan for a Happy Gut

Here’s an easy plan to get started:

Morning:

  • Drink a big glass of water when you wake up
  • Add berries to your breakfast for fiber
  • Take your probiotic if you have one

Afternoon:

  • Eat a colorful lunch with lots of vegetables
  • Take a short walk after eating
  • Drink water throughout the day

Evening:

  • Add a small serving of fermented food with dinner
  • Avoid snacking right before bed
  • Take time to relax before sleep

Ready to Feel Amazing Again?

Your gut is your body’s guide to better health. When you take care of it, your whole body thanks you with more energy, better moods, and fewer tummy troubles.

At Nassau Health Foods on Amelia Island, we’re here to help you on your gut health journey. Visit us in-store to find:

  • High-quality probiotics
  • Organic and fresh vegetables
  • Fermented foods
  • Natural supplements for gut health
  • Friendly advice from our knowledgeable team

Remember, a happy gut means a happier you!

Have you tried improving your gut health? What changes have you noticed? Share your experiences in the comments below!

Nassau Health Foods – Helping you fuel your body and mind naturally since 1985. Visit us in-store or online today!

🌱 Visit us in-store or online to start your journey toward better energy and vibrant health. https://nassauhealthfood.com

EP 24: The Hidden Energy Crisis Inside Your Body: How to Reclaim Your Vitality with Every Meal

Marie Grace Berg on April 14, 2025

“Your body is like a car—it needs the right fuel, regular maintenance, and a clean environment to run smoothly. If you’re always tired, something’s out of balance, but the good news is: you CAN fix it!”

Does this sound familiar? You wake up tired, even after 8 hours of sleep. By mid-afternoon, you’re reaching for another cup of coffee or a sugary snack to keep going. And by the end of the day, you’re completely drained, with no energy left for the things you love.

If you’re nodding along, you’re not alone. Many people feel like they’re running on empty, but they don’t know why. The truth is, your energy crisis isn’t just in your head—it’s happening inside your body. And today, we’re going to show you how to fix it.

Let’s break this down step by step, so you can understand why your energy is low and how to take it back.

Why You’re Always Tired

Imagine your body as a beautiful, high-performance car. It’s designed to run smoothly and efficiently, but only if you give it the right care. If you’re feeding it the wrong fuel, skipping maintenance, or letting it sit in a polluted environment, it will start to break down.

Here are the top 3 reasons why your energy might be running low:

1. Toxins Are Weighing You Down

Think of toxins like mud being thrown at your car’s engine. Over time, they clog up the system, making it harder for your body to function.

Every day, we’re exposed to toxins from:

  • Pesticides on non-organic fruits and vegetables.
  • Harsh chemicals in household cleaners.
  • Artificial fragrances in personal care products.

These toxins overload your liver, disrupt your hormones, and create inflammation—all of which leave you feeling tired and sluggish.

2. Your Blood Sugar Is on a Rollercoaster

Have you ever eaten a big bowl of pasta or a sugary snack, only to feel hungry and tired an hour later? That’s your blood sugar playing tricks on you.

When you eat processed carbs and sugary foods, your body burns through the energy quickly, causing a crash. This cycle leaves you feeling tired, cranky, and craving more sugar.

3. You’re Missing Key Nutrients

Just like a car needs oil and gas to run, your body needs certain nutrients to produce energy. Without enough magnesium, B vitamins, and healthy fats, your cells can’t do their job properly.

If you’re eating a diet full of processed foods, you’re likely missing these essential nutrients, which can leave you feeling drained.

How to Fix Your Energy Crisis

The good news? You can reclaim your energy by making a few simple changes to your diet, environment, and lifestyle. Let’s look at the three pillars of energy:

Pillar 1: Reduce Toxins

Imagine trying to drive your car with mud clogging up the engine. That’s what toxins do to your body—they slow everything down. Here’s how to clean up your system:

1. Choose Organic Produce

Start with the Dirty Dozen—fruits and vegetables that are most heavily sprayed with pesticides, like strawberries, spinach, and apples. By swapping these for organic options, you reduce your toxin exposure and help your body work more efficiently.

2. Switch to Natural Cleaners

Harsh chemical cleaners can harm your lungs and skin, and they add unnecessary toxins to your home. Use natural options like vinegar, baking soda, or plant-based cleaners to keep your space safe.

3. Go Fragrance-Free

Many personal care products contain artificial fragrances, which are loaded with chemicals that disrupt your hormones. Look for fragrance-free or naturally scented options to give your body a break.

Pillar 2: Eat for Energy

Your body is like a car—it runs best on high-quality fuel. If you’re feeding it processed carbs and sugary snacks, you’re running on fumes. Instead, focus on foods that give you steady, long-lasting energy.

1. Add Healthy Fats

Healthy fats like avocado, olive oil, nuts, and seeds are like premium gas for your body. They provide long-lasting energy and help stabilize your blood sugar.

2. Focus on Clean Proteins

Grass-fed meats, wild-caught fish, and plant-based proteins like lentils and chickpeas are packed with nutrients that support energy production.

3. Load Up on Veggies

Non-starchy vegetables like spinach, broccoli, and zucchini are full of fiber, vitamins, and minerals that keep your body running smoothly.

Pro Tip: If you’re not sure where to start, visit Amelia Fresh Café! We serve low-carb, nutrient-dense meals that are fresh, delicious, and designed to fuel your body.

Pillar 3: Build Energy-Boosting Habits

Your lifestyle plays a huge role in how much energy you have. By making a few small changes, you can feel more energized every day.

1. Get Better Sleep

Your body needs time to recharge. Aim for 7-9 hours of sleep each night, and try turning off screens an hour before bed to help your brain wind down.

2. Move Your Body

Exercise doesn’t have to be intense to be effective. A 10-minute walk outside can boost your energy by improving blood flow and oxygenation.

3. Stay Hydrated

Dehydration is a common energy zapper. Drink plenty of filtered water throughout the day to keep your body functioning at its best.

A Real-Life Success Story

Let me tell you about Sarah, a mom on Amelia Island who felt like she was running on empty. Between work, kids, and everyday stress, she had no energy left for herself.

After visiting Nassau Health Foods, Sarah made three simple changes:

  1. She switched to organic produce from the Dirty Dozen list.
  2. She started adding healthy fats like avocado and olive oil to her meals.
  3. She replaced her chemical cleaners with natural alternatives.

Within a few weeks, Sarah noticed a huge difference. She had more energy, fewer headaches, and even clearer skin!

Her advice? “Start small. Just one change can make a big difference in how you feel.”

Your Action Plan: 3 Steps to Get Started

Now it’s your turn! Here are 3 quick, actionable steps you can take today:

1️⃣ Swap one high-pesticide fruit or veggie for an organic option. Start with strawberries or apples.
2️⃣ Try a nutrient-dense, low-carb meal at Amelia Fresh Café. It’s a delicious way to fuel your body.
3️⃣ Replace one toxic product in your home with a natural alternative. Start small—every step counts!

Final Thoughts

Your energy is one of your most valuable resources. When you take care of your body—by reducing toxins, eating better, and building healthy habits—you’ll feel the difference in every part of your life.

At Nassau Health Foods, we’re here to help you every step of the way. Whether you need advice on clean products, a fresh meal from Amelia Fresh Café, or personalized health insights through our Thrive Membership Plans, we’ve got you covered.

💬 What’s one small change you’ll make today to boost your energy? Share in the comments—we’d love to hear from you!

🌱 Visit us in-store or online to start your journey toward better energy and vibrant health. https://nassauhealthfood.com

EP 23: Toxins, Ketones & Organic Living: A Wellness Guide for Amelia Island Locals

Marie Grace Berg on April 7, 2025

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.”– Ann Wigmore

Meet Sarah. She’s a 45-year-old mother of two who moved to Amelia Island last year seeking a healthier lifestyle for her family. Like many of us, Sarah was overwhelmed by conflicting health information. Should she go keto? Is organic really worth the extra cost? What about all those chemicals in her cleaning products?

Sarah’s journey began when her friend invited her to a workshop at Nassau Health Foods. That day changed everything. She learned that small, consistent choices could make a big difference in her family’s health—especially when it came to toxins, nutrition, and organic living.

Today, we’re sharing what Sarah discovered, inspired by Dr. Natasha Winters’ groundbreaking book, “The Metabolic Approach to Cancer.” Don’t worry—this isn’t just for people dealing with serious health concerns. These principles can help everyone live healthier, more vibrant lives right here on Amelia Island.

What is the Metabolic Approach?

Think of your body as a garden. For plants to thrive, they need good soil, clean water, and protection from harmful chemicals. Your body works the same way!

Dr. Nasha Winters discovered through her own cancer journey that our metabolism—how our bodies turn food into energy—plays a huge role in our health. Her approach focuses on:

  • Eating foods that nourish us deeply
  • Reducing sugar and using ketones for energy
  • Avoiding toxins that harm our cells
  • Supporting our body’s natural cleaning systems

The best part? You don’t need a major health scare to benefit from these ideas. Every single person on Amelia Island can use these principles to feel better today and protect their health for tomorrow.

Toxins: The Hidden Troublemakers

Toxins are like uninvited guests that sneak into your home and cause trouble. They come from:

  • Pesticides on fruits and vegetables
  • Chemicals in cleaning products
  • Ingredients in personal care items like shampoo and lotion
  • Plastics in food packaging
  • Pollution in the air and water

These toxins don’t just sit on the surface—they get into our bodies and can disrupt our hormones, burden our liver, and create inflammation. Over time, this can lead to feeling tired, gaining weight, having skin problems, or even developing serious health conditions.

How to Reduce Your Toxic Load

Good news! You have more control than you might think. Here are simple ways to start:

  1. Choose organic produce when possible – Especially for the “Dirty Dozen” (strawberries, spinach, kale, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes, and bell peppers), which have the most pesticide residue.
  2. Switch to natural cleaning products – Many conventional cleaners contain harsh chemicals that can irritate your lungs and skin. Natural alternatives clean just as well without the health risks.
  3. Read labels on personal care products – Look for items without parabens, phthalates, artificial fragrances, and other harmful ingredients.
  4. Drink filtered water – This helps remove chemicals that might be in your tap water.
  5. Use glass or stainless steel containers – These are better than plastic for storing food and drinks.

At Nassau Health Foods, we’ve carefully selected products that meet strict standards for safety and purity. Our team can help you find alternatives to any toxic products currently in your home.

Ketones: Your Body’s Clean-Burning Fuel

Imagine your body as a car that can run on two different fuels: sugar or ketones. Most Americans run mainly on sugar (from carbs), which is like using low-quality gas that makes your engine run rough and creates a lot of smoke.

Ketones, on the other hand, are like premium, clean-burning fuel. When your body makes ketones (which happens when you eat fewer carbs and more healthy fats), many people experience:

  • More stable energy throughout the day
  • Clearer thinking
  • Less hunger and fewer cravings
  • Reduced inflammation
  • Better mood

Dr. Winters explains that cancer cells prefer sugar as fuel, while healthy cells can thrive on either sugar or ketones. By shifting toward more healthy fats and fewer processed carbs, you give your healthy cells an advantage.

How to Introduce More Ketone-Friendly Eating

You don’t have to go fully “keto” to benefit from this concept. Start with these simple steps:

  1. Reduce processed carbs – Cut back on bread, pasta, cookies, and sugary drinks.
  2. Add healthy fats – Incorporate avocados, olive oil, nuts, seeds, and coconut oil into your meals.
  3. Focus on fiber-rich vegetables – Fill half your plate with non-starchy vegetables like leafy greens, broccoli, cauliflower, and zucchini.
  4. Choose quality protein – Opt for grass-fed meat, wild-caught fish, free-range eggs, or plant-based options like tempeh and lentils.

At our Amelia Fresh Café, we serve delicious meals that align with these principles—low in sugar, rich in nutrients, and made with clean ingredients. It’s an easy way to try this style of eating without having to cook!

Organic Living: A Whole-Life Approach

Organic living goes beyond just food. It’s a mindset of choosing what nourishes us and avoiding what depletes us.

Think of it like building a house. You wouldn’t use cheap, toxic materials that could make your family sick, right? The same principle applies to what you put in and on your body, and what you bring into your home.

The Benefits of Organic Living

  1. Fewer toxins enter your body – Organic foods have significantly lower pesticide residues than conventional options.
  2. Better nutrition – Studies show that organic produce often contains more beneficial nutrients and antioxidants.
  3. Protection for children – Kids are especially vulnerable to pesticides and chemicals because their bodies are still developing.
  4. Environmental health – Organic farming practices protect soil, water, birds, bees, and other wildlife.
  5. Support for local farms – When you buy organic, especially from local sources, you help sustain farms that care for the land.

Organic Living on Amelia Island

We’re lucky to live in a place where fresh, local options are available year-round. At Nassau Health Foods, we’ve been connecting island residents with clean, organic products since 1985.

When you walk into our store, you’ll find:

  • Certified organic produce
  • Clean, third-party tested supplements
  • Natural personal care products
  • Eco-friendly household items
  • Knowledgeable staff who can answer your questions

We believe that every small choice matters—and adds up to big results over time.

Start Your Journey Today: 3 Simple Steps

Taking care of your brain doesn’t have to be hard. Start with one small step today:

  • Add a handful of berries to your breakfast.
  • Take a 10-minute walk during your lunch break.
  • Try going to bed 30 minutes earlier tonight.

Over time, these little changes add up to big benefits for your brain.

Susan’s Story: A Happy Ending

Ready to begin? Here are three easy ways to take action:

1. Make One Food Swap

Choose one item from the Dirty Dozen list and buy the organic version instead. For example, if you eat apples regularly, switch to organic apples. This single change can significantly reduce your pesticide exposure.

2. Try a Clean, Low-Carb Meal

Visit Amelia Fresh Café for a nutrient-dense lunch that follows the principles we’ve discussed. Our seasonal specials incorporate local ingredients whenever possible, and our menu clearly marks items that are gluten-free, dairy-free, and low in sugar.

3. Replace One Household Product

When you run out of a cleaning product or personal care item, replace it with a natural alternative. Our staff can help you find options that work just as well without the harmful ingredients.

Going Deeper: Resources for Your Health Journey

If you’re ready to take your health to the next level, Nassau Health Foods offers:

  • Glycocheck Screenings – A powerful way to assess your cardiovascular and metabolic health
  • Thrive Membership Plans – Personalized guidance and support for your wellness goals
  • Educational Workshops – Free sessions on various health topics throughout the year

Sarah’s Success Story

Remember Sarah from the beginning of our story? Six months after making these changes, she noticed:

  • More energy throughout the day
  • Clearer skin
  • Fewer headaches
  • Better sleep
  • And her seasonal allergies improved significantly

These benefits didn’t happen overnight. They came from consistent, small changes—the kind anyone can make.

Your Health Matters

At Nassau Health Foods, we believe that health is your most valuable asset. We’re committed to providing the products, information, and support you need to make better choices for yourself and your family.

Whether you’re dealing with specific health concerns or simply want to feel your best, the principles of reducing toxins, incorporating healthy fats, and embracing organic living can transform your health from the inside out.

Visit our store, check out our café, or join us for an upcoming workshop. We’re here to support your journey to vibrant health—every step of the way.

Your health matters. And here on Amelia Island, you have a partner dedicated to helping you thrive.

Visit the Nassau Health Store at Amelia Island or order online at https://nassauhealthfood.com

EP 19: The 6 Pillars of Brain Health That Are Helping People Reverse Alzheimer’s

Marie Grace Berg on March 10, 2025

“The brain is more resilient than you think. When given the right tools, it can heal.”– Dr. Dale Bredesen

Imagine watching a loved one slowly lose themselves—forgetting names, places, and eventually the people they love most. For years, Alzheimer’s has been seen as an unstoppable disease, a thief of memories and independence. But what if it didn’t have to be? What if there was a way to reverse cognitive decline?

Groundbreaking research by Dr. Dale Bredesen is changing how we think about brain health. His revolutionary ReCODE protocol has helped hundreds of people not just stop Alzheimer’s in its tracks but actually reverse its symptoms. Today, we’re diving into the science no one is talking about and how you can protect your brain and the people you love.

What Is Alzheimer’s? (And Why Is It So Scary?)

Alzheimer’s is often called “the silent thief of memories.” It’s the most common form of dementia, affecting over 6 million people in the U.S. It often begins with small signs—forgetting names or losing track of conversations—but it doesn’t stop there. Over time, it can take away a person’s ability to think, speak, and even perform basic tasks like eating or getting dressed.

Doctors have spent decades focusing on one cause of Alzheimer’s: sticky plaques in the brain called amyloid. These plaques build up between brain cells, damaging the connections that allow us to think and remember. But here’s the problem: treatments targeting amyloid have failed 99.6% of the time.

So, what’s the real cause of Alzheimer’s? Dr. Bredesen believes it’s not just one thing but a combination of factors—36, to be exact.

Why Does Alzheimer’s Happen?

Think of your brain like a roof with 36 holes. If you only patch one hole, the roof will still leak. Alzheimer’s works the same way. It’s not caused by one single problem—it’s caused by a combination of issues that damage the brain over time.

The 3 Big Categories That Damage Your Brain:

  1. Inflammation
    • Inflammation is like a fire in your brain, often triggered by poor diet, chronic stress, or infections. This “fire” damages brain cells and makes it hard for your brain to heal.
  2. Nutrient Deficiencies
    • Your brain needs nutrients to function properly. Without enough vitamin D, B12, omega-3s, or zinc, your brain can’t stay healthy.
  3. Toxins
    • Exposure to heavy metals, mold, or harmful chemicals can poison your brain over time, causing memory problems and cognitive decline.

Here’s something surprising: Alzheimer’s is sometimes called “Type 3 Diabetes” because high blood sugar and insulin resistance—common in diabetes—can starve your brain of energy.

Can Alzheimer’s Be Reversed?

Yes, it can. And the science is giving families hope.

Take Kristin’s story. Kristin was in her 60s when she started forgetting phone numbers and getting lost while driving. She had watched her mother suffer from Alzheimer’s and thought she was doomed to the same fate. But after starting Dr. Bredesen’s ReCODE protocol, Kristin’s memory began to improve. Within a year, she was back at work and feeling like herself again.

Kristin isn’t alone. Dr. Bredesen’s ReCODE protocol has helped hundreds of people reverse cognitive decline by addressing the 36 factors that contribute to Alzheimer’s. It’s not a one-size-fits-all solution—it’s a personalized plan that gives your brain the tools it needs to heal.

The 6 Pillars of Reversing Alzheimer’s

Dr. Bredesen’s ReCODE protocol focuses on six key areas to protect and heal your brain.

1. Brain-Healthy Diet (Ketoflex 12/3)

  • Eat plenty of healthy fats like avocados, nuts, and olive oil.
  • Avoid sugar, processed foods, and refined carbs. These can increase inflammation and damage your brain.
  • Try fasting for 12 to 16 hours overnight. This gives your brain time to detox and repair.

2. Exercise

  • Move your body for at least 30 minutes a day. Walking, yoga, or even dancing can improve blood flow to your brain.
  • Exercise also releases a molecule called BDNF, which helps protect and grow brain cells.

3. Sleep

  • Aim for 7 to 8 hours of quality sleep each night.
  • During deep sleep, your brain clears out toxins that build up during the day.

4. Stress Management

  • Chronic stress releases cortisol, a hormone that can damage your brain over time.
  • Practice meditation, deep breathing, or yoga to lower stress. Even laughing can help!

5. Toxin Removal

  • Get rid of mold and avoid heavy metals like mercury.
  • Use air filters and eat organic foods to reduce exposure to harmful chemicals.

6. Key Nutrients

  • Make sure your diet includes essential nutrients like vitamin D, B12, omega-3s, and zinc. These are the “fuel” your brain needs to stay sharp.

Early Warning Signs of Alzheimer’s

Alzheimer’s often starts with small changes. Here are 5 early warning signs to watch for:

  1. Forgetting names, dates, or recent events.
  2. Struggling to find the right words.
  3. Getting lost in familiar places.
  4. Feeling mentally foggy or fatigued.
  5. Trouble focusing, planning, or solving problems.

These aren’t just “senior moments.” Catching these signs early can make a huge difference.

How to Get Started

If you’re worried about memory loss—whether it’s for yourself or someone you love—here’s what you can do:

  1. Schedule a “Cognoscopy”
    • This is a full evaluation of your brain health, including blood tests to check for inflammation, toxins, and nutrient levels.
  2. Start the Ketoflex 12/3 Diet
    • Begin with small changes, like replacing sugary snacks with nuts or adding more leafy greens to your meals.
  3. Move More
    • Even a 20-minute walk can make a difference.
  4. Optimize Sleep
    • Set a regular bedtime and avoid screens 1 to 2 hours before bed.
  5. Manage Stress
    • Try 5 minutes of guided meditation or deep breathing each day.
  6. Consult a Specialist
    • Work with a functional medicine doctor to create a personalized plan.

Real Stories of Hope

Kristin isn’t the only success story. Here are two more:

  • Dr. Laura’s Journey: A doctor in her 50s began forgetting patient names and losing focus at work. After following the ReCODE protocol, her memory and energy returned, and she’s now using the same approach to help her patients.
  • Eleanor’s Triumph: Eleanor, in her 40s, struggled with memory lapses and word-finding issues. Within months of starting the protocol, she felt sharp again and even regained her ability to speak multiple languages.

These stories prove that Alzheimer’s doesn’t have to be the end of the road.

Your Brain Can Heal—But You Need to Take Action

Alzheimer’s is no longer a hopeless diagnosis. The science is clear: with the right tools, your brain can heal. By addressing the root causes of cognitive decline, you can protect your memories and even reverse early symptoms.

Don’t wait. Start your journey to better brain health today. Share this post with someone you love, and let’s spread the hope that Alzheimer’s can be reversed.

Want to learn more? Follow us for tips on reversing cognitive decline.

Listen to the podcast on Spotify here: https://podcasters.spotify.com/pod/show/nassau-health-foods—ste

Visit us today and let’s take this journey together.

EP 18: 5 Heart Disease Symptoms Women Should Never Ignore (And What to Do About Them)

Marie Grace Berg on March 3, 2025

“Take care of your heart. It’s the only one you have.”– Steve Adams

Your heart is like the engine of a car—powerful, reliable, and essential. It works tirelessly every day to keep your body running, but just like any engine, it needs proper care and maintenance. For women, heart health is especially important because heart disease is the number one cause of death worldwide.

The good news? Heart disease is preventable in most cases, and even if you’re already at risk, small changes can help you reverse the damage. At Nassau Health Foods, we believe in empowering women with the knowledge, tools, and support they need to live healthier, longer lives.

In this blog, we’ll explain why heart health matters for women, uncover the early warning signs, and share simple steps to prevent and even reverse heart disease.

Why Heart Disease Is a Women’s Issue

Imagine this: Jessica, a 45-year-old mom of two, feels tired all the time. She chalks it up to her busy schedule—work, kids, and everything in between. Then one day, she feels short of breath walking up the stairs. She ignores it, thinking, “I just need more rest.” Months later, Jessica experiences chest discomfort and learns she’s had a minor heart attack.

Jessica’s story is common. Many women don’t know the symptoms of heart disease, and they’re often very different from men’s. While men might feel sharp chest pain during a heart attack, women may experience more subtle signs like:

  • Extreme fatigue
  • Shortness of breath
  • Nausea or lightheadedness
  • Pain in the back, neck, or jaw
  • Mild chest discomfort

These symptoms can be easy to overlook, which is why heart disease is sometimes called “the silent killer” for women.

But it doesn’t have to be that way. With the right knowledge and proactive steps, you can take control of your heart health.

What Causes Heart Disease?

Heart disease doesn’t happen overnight—it’s like rust forming on a pipe. Over time, things like high cholesterol, high blood pressure, poor diet, and stress can damage your blood vessels. This damage causes inflammation, which leads to plaque buildup in the arteries, restricting blood flow to your heart.

For women, there’s an added challenge: microvascular disease. This is when the tiniest blood vessels—the ones that deliver oxygen and nutrients to your body—become inflamed or damaged. Microvascular disease often doesn’t show up on traditional heart tests, which is why early detection is so important.

The Power of Early Detection

At Nassau Health Foods, we offer Glycocheck Screening, a cutting-edge test that checks the health of your microvascular system.

Here’s why this matters:

  • It’s painless and non-invasive. No needles or discomfort—just a quick test.
  • It catches hidden risks. Glycocheck looks at the tiny blood vessels traditional tests miss.
  • It gives you a plan. With your results, we can create a personalized heart health plan to address any risks.

Think of Glycocheck Screening as your heart’s early warning system. It’s the best way to catch problems before they turn into something serious.

5 Steps to Prevent and Reverse Heart Disease

Taking care of your heart doesn’t have to be overwhelming. Small, consistent changes can make a big difference. Let’s dive into five simple steps you can take today.

1. Eat a Heart-Healthy Diet

Your diet is like fuel for your heart. Fill your plate with foods that nourish and protect it, such as:

  • Fruits and vegetables: Think of bright, colorful foods like berries, leafy greens, and carrots.
  • Healthy fats: Avocados, olive oil, and nuts are great options.
  • Whole grains: Brown rice, quinoa, and oats are full of fiber, which helps lower cholesterol.
  • Lean proteins: Choose fish like salmon or plant-based options like beans and lentils.

Avoid foods high in trans fats, sugar, and salt. Processed foods are like junk fuel—they clog up your heart’s “engine” and slow it down.

2. Stay Active

Exercise is like a tune-up for your heart. You don’t need to spend hours at the gym—even 30 minutes of movement a day can make a big difference.

Here are some easy ways to stay active:

  • Take a walk after dinner.
  • Try yoga or stretching to relax and strengthen your body.
  • Dance in your living room—yes, it counts!

Regular exercise helps improve blood flow, lower blood pressure, and keep your heart strong.

3. Manage Stress

Stress is like a storm that puts extra pressure on your heart. When you’re stressed, your body releases hormones that can raise your blood pressure and cause inflammation.

Here’s how to calm the storm:

  • Practice mindfulness or meditation for 5 minutes a day.
  • Write in a journal to release your thoughts.
  • Take deep breaths when you feel overwhelmed.

Managing stress isn’t just good for your heart—it’s good for your mind and overall well-being.

4. Get Enough Sleep

Think of sleep as your body’s repair shop. During deep sleep, your body heals and recharges, which is essential for heart health.

Tips for better sleep:

  • Stick to a consistent bedtime.
  • Avoid screens before bed—they can disrupt your sleep cycle.
  • Create a calming bedtime routine, like reading or drinking herbal tea.

Aim for 7-8 hours of quality sleep each night. Your heart will thank you.

5. Take Revasca Heart Supplements

Supplements can give your heart an extra boost, and that’s where Revasca Heart Supplements shine. Think of Revasca as a daily dose of love for your heart.

Revasca benefits:

  • Improves circulation: Keeps blood flowing smoothly.
  • Reduces inflammation: Protects your blood vessels from damage.
  • Strengthens your heart: Provides key nutrients for long-term health.

Adding Revasca to your routine is an easy way to support your heart every day. Stop by Nassau Health Foods to pick up your bottle!

Take Charge of Your Heart Health Today

Your heart works hard for you every day. Now it’s your turn to care for it.

Here’s how Nassau Health Foods can help:

  1. Schedule a Glycocheck Screening: Call us at (904) 277-3158 or visit our store.
  2. Try Revasca Heart Supplements: Pick up your bottle today.
  3. Join the Thrive Membership: Get personalized health plans and exclusive discounts.

Don’t wait for symptoms to appear. Prevention starts now. Your heart—and your future—are worth it.

Final Thoughts

Heart health is a journey, but it doesn’t have to be complicated. With small, consistent changes and the right tools, you can protect and even reverse heart disease. At Nassau Health Foods, we’re here to support you every step of the way.

Visit us today and let’s take this journey together.

EP 14: The Benefits of Local, Organic Produce

Marie Grace Berg on February 3, 2025

“When you support a local farmer, you’re not just buying food—you’re growing a stronger, healthier world.”

Imagine this: You bite into a fresh, juicy strawberry. It’s sweet, full of flavor, and still has that “just-picked” taste. Now imagine that same strawberry traveled 1,000 miles to reach your plate. It’s not the same, right? That’s the power of buying local—it connects you to food that’s fresher, healthier, and better for everyone.

On Amelia Island, we’re lucky to have incredible local farms growing fresh, organic produce. By choosing to support them, you’re not just buying food—you’re investing in your health, the community, and the environment. Let’s explore the power of local and why it matters.

What Does It Mean to Buy Local?

Buying local means purchasing food and goods grown or made near where you live. On Amelia Island, this could mean visiting farmers’ markets, buying directly from local farms, or looking for locally labeled products in stores.

Think about [Farmer’s Name], who grows organic vegetables right here on Amelia Island. When you buy from them, you’re not just buying lettuce or tomatoes—you’re supporting their family, their dream, and their connection to this land.

Buying local is like planting seeds in your community. Each dollar you spend helps those seeds grow into something bigger—a healthier, happier home for all of us.

5 Reasons to Support Local Farms

1. Fresher Food for Better Health

Local produce is often picked the same day or just a few days before you buy it. That means it’s fresher, tastier, and packed with more nutrients.

Think about it: A carrot pulled from the ground this morning tastes sweeter and crunchier than one shipped across the country and stored for weeks. Local food also doesn’t need preservatives or chemicals to keep it fresh during transport.

By choosing local, you’re giving your body the nutrients it deserves and enjoying food the way nature intended.

2. Stronger Communities

When you buy local, you’re not just supporting farmers—you’re helping to strengthen the entire community. Local farms support local families, create jobs, and keep money circulating within Amelia Island.

Every dollar spent locally stays in the community, helping small businesses thrive. For example, the [Farm Name] family used their earnings to start a farm-to-table program for local schools, teaching kids about healthy eating and sustainability.

Buying local is about more than food—it’s about connection. It’s about choosing neighbors over big corporations and creating a stronger, more connected community.

3. Protecting the Environment

Buying local organic produce helps protect the planet in several ways:

  • Less travel, less pollution: Local food doesn’t need to travel long distances, which means fewer trucks, planes, and ships burning fuel.
  • Healthier soil and water: Organic farms avoid harmful pesticides, keeping the land and water clean.
  • Biodiversity: Local farms often support a variety of crops and wildlife, which helps create a healthier ecosystem.

When you buy local, it’s like giving the earth a big, green hug. Every small choice adds up to a cleaner, greener future for all of us.

4. Preserving Amelia Island’s Charm

Local farms are part of what makes Amelia Island special. They keep the land productive and beautiful while preserving the island’s unique farming traditions.

Without local farms, we risk losing not just fresh food but also the character and culture that make Amelia Island a wonderful place to live. By supporting local, you’re helping to preserve the charm and natural beauty of our community for generations to come.

5. A Connection to Your Food

Buying local means knowing exactly where your food comes from and who grows it. There’s something special about meeting the people behind your meals and learning their stories.

When I visited [Farm Name], I saw firsthand how they care for their crops and the environment. It made every bite feel more meaningful, knowing the effort and love that went into growing it.

Eating local isn’t just about nutrition—it’s about connection. It’s about feeling closer to the land, the farmers, and the food that nourishes you.

How to Start Buying Local

1. Visit Farmers’ Markets

Farmers’ markets are one of the easiest ways to support local farms. The [Amelia Island Farmers’ Market] is a great place to find fresh, seasonal produce every weekend.

Tip: Bring reusable bags and chat with the farmers to learn more about their products. They love sharing their stories and offering tips on how to enjoy their produce.

2. Look for Local Labels

Many grocery stores on Amelia Island carry locally grown produce. Look for signs or labels that say “Grown on Amelia Island” or something similar.

By choosing these options, you’re supporting local farmers even when shopping at larger stores.

3. Join a CSA Program

CSA stands for Community Supported Agriculture. When you join a CSA, you receive a weekly box of fresh, seasonal produce straight from the farm.

For example, [Farm Name] offers a CSA program that’s perfect for families who want to enjoy organic, local food every week.

4. Support Locally Owned Restaurants

Many restaurants on Amelia Island source their ingredients from local farms. By dining at these places, you’re supporting both local farmers and small businesses.

Example: “[Restaurant Name] serves dishes made with seasonal produce from [Farm Name], bringing farm-to-table freshness to every meal.”

5. Share the Love

Share your local food finds with friends and family! Post about your favorite farms or farmers’ market hauls on social media to inspire others to shop local.

Tip: Tag the farms or markets to help spread the word and grow their reach!

The Bigger Picture: Why It Matters

Buying local is like a ripple in a pond. One small choice—like buying an organic tomato from a local farm—creates ripples that spread far and wide. It helps farmers, strengthens the community, and protects the environment for future generations.

Imagine this: A child at [Local School] eats a fresh apple provided by a local farm. That apple wasn’t just food—it was a lesson about healthy eating, sustainability, and the importance of community.

Every small choice matters. Together, we can create a healthier, stronger Amelia Island—one local bite at a time.

Our Commitment at Nassau Health Foods

At Nassau Health Foods, we’re proud to support local farms on Amelia Island. We believe in bringing you the freshest, healthiest organic produce while helping our community thrive.

Here’s how we’re making it easier for you to go local:

  • We carry fresh, locally grown fruits and vegetables in our store.
  • We partner with Amelia Island farms to ensure the highest quality food for your family.
  • We’re committed to sustainability and supporting small businesses.

Stop by Nassau Health Foods today and discover the difference local makes. Together, we can create a healthier, stronger Amelia Island—one bite at a time.

“Every time you choose local, you’re not just buying food—you’re creating a better world.”

Your map to healthy eating.

Conveniently located near the beach and downtown.

Visit Us
833 T.J. Courson Road,
Fernandina Beach, Florida, 32034

Mon-Fri: 8am – 7pm

Sat: 8am – 6pm

Sun: 10am – 4pm

Tel: (904) 277-3141

Mon-Fri: 11am – 3pm

Closed on Saturday & Sunday

Tel: (904) 277-3141

Order Online

Mon-Fri: 8am-11am

Closed on Saturday & Sunday

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