Cassie is a wife, mother, holistic nutritionist, and the wellness writer behind Candid Health. I connected with Cassie on Instagram after following her account and loving all of the gorgeous pictures and “Candid Tips ” that she regularly shares about lifestyle, nutrition, and other health & wellness topics. Cassie is so incredibly kind, smart and supportive and I love her outlook and attitude towards health. To read Cassie’s thoughts on snacking, smoothies, trusting your intuition, and what’s non-negotiable for her daily nutrition, check out our interview below!

EDIE: What is a holistic nutritionist & why did you want to become a one?

CASSIE BROWN: A Holistic Nutritionist takes a natural approach towards your overall health and wellness lifestyle rather than focusing on one ailment or symptom.

I wanted to become a nutritionist due to my own journey of suffering with chronic stress, gut issues and acne. I didn’t want anyone to have to feel the insecurities and defeat of not knowing what to do or how, and allowing something so preventative dictate their happiness.

E: Who can benefit from working with a nutritionist and is there anyone you might suggest NOT working with a one?

CB: I honestly think everyone should have a nutritionist on call! Having a nutritionist doesn’t mean you’re unhealthy and it doesn’t have to be a one time thing. It’s maintenance and accountability. Just like you have your esthetician and your massage therapist; I feel a nutritionist should be a part of your healthcare team.

However, some people just aren’t ready. You either want it or you don’t. If you go in to see any health practitioner and you’re not ready, it’ll do you both a disservice because they can only meet you halfway.

E: What are some things to keep in mind when looking for nutritionist?

CB: I think it’s all in how they make you feel. Make sure you ask around or do your research. If you follow a certain diet or lifestyle, look for one who also follows it so you’re not feeling hesitant from the beginning.

E: What are some red flags to look for when working with a nutritionist that might not be right for you?

CB: If they make you feel uncomfortable, they’re condescending, or are not open to any beliefs you have around food or diet. You have to really trust your intuition.

*Cassie has a great post about this topic on her blog, titled Things Your Health Practitioner Shouldn’t Make You Feel. Check it out by clicking here!

E: What are some biological/lifestyle aspects that influence our nutritional needs?

CB: It’s really bio-individual—everyone’s nutritional needs differ based on a variety of unique factors including how you were delivered as a baby (vaginally or c-section), your childhood, and stressors that have affected your life. These all dictate your wellness.

On a smaller scale though, your diet and the energy you exude should determine your caloric intake.

E: What are your thoughts on snacking? Also, how do you feel about the traditional 3 meals/day vs the “eat smaller meals more often” trend?

CB: I believe three nourishing, nutrient-rich meals and maybe one or two snacks a day is great. I don’t think snacking or eating smaller meals more often is necessary if you’re fueling the right way during your main meals.

E: You’re a busy mom; what are some of your nutritional priorities for your child and yourself right now?

CB: We eat pretty much the same with the exception of his meals being smaller (sometimes, lol)! So, on most days it’s a lot of water, a smoothie to make sure we have our protein, fiber, greens and fat in, and — since we’re plant-based — our supplements. Those three are non-negotiable.

Other than that, it’s really just making sure we’re not eating out often, and everything just falls into place given the day and how we’re feeling.

E: Are there any nutrition tips that you recommend for almost everyone?

CB: Oh, gosh, I think my top would be:

  • Drink a cup of room temperature water right when you wake up or have warm water with lemon.
  • If you’re not a fan of veggies or your eating habits kind of go downhill as the day goes on, have a smoothie for breakfast. This will start your day strong so you’ll be more inclined to make better decisions throughout your day — however, leave out the sugary protein powders and fruit.
  • I don’t know if this would fall under nutrition but it’s so important to move. Even if it’s for 10 minutes. Dance, do some jumping jacks, anything to get your heart rate up.
  • Water, water, water!
  • Remember to go back to the basics and keep it simple. Eat whole, real foods until you’re satisfied, not full.

E: What are three other pieces of advice that may benefit many people who seek your help?

CB: First, those who seek my help will be able to clear some blocks around why they’re unable to successfully reach their health and wellness goals. Second, it’s important to know that your wellness journey isn’t a quick fix. It takes time to undo what you may have learned throughout the years and your body is constantly changing. And finally, come ready to work — resistance and discomfort will happen but that’s when change is around the corner!

E: What does wellness mean to you?

CB: For me, wellness means awareness of your physical, mental and emotional state. That doesn’t mean it’s perfect or where you want it to be necessarily — it just means you’re at peace in the moment.

Images ©

To work with and/or learn more about Cassie, check out her website: To follow along with her Candid Tips and other great info/advice (and some pretty cute guest appearances by her beautiful family), follow Cassie on Instagram here!

I really loved working on this first interview with Cassie as part of a Health & Wellness Series here on the blog —  I hope that you found it interesting and informative and I can’t wait to bring you more! Let me know if you have any requests or questions for other health issues and experts that I hope to bring to you soon!