Common Questions I get everyday.

Benefits and Cons of Tap water; is Reverse Osmosis Water a better solution?

Fri, 16 Aug 2024 16:24:58 GMT

Should we Still be Drinking Tap Water? Benefits and Cons of Tap, Bottled and Reverse Osmosis filtration Water..

Tap water is regulated by different agencies, including the US Environmental Protection Agency to oversee the quality of water, while the USDA is in charge of ensuring safety and truthful labeling of bottled water sold.

Benefits of Tap Water

Tap water comes from large wells, lakes, rivers, or reservoirs which then passes through a water treatment plant before consumption. It’s important to note that the federal government does not require bottled water to be safer than tap water. For example, tap water in big cities has to be disinfected, filtered and tested but bottled water does not require all of these steps.

Most tap water is fluoridated at low levels. This topic can be controversial but drinking fluoridated water has been shown to keep the teeth strong, and reduces cavities by 25% in kids and adults! Another benefit of tap water is that it's free! Purchasing bottled water can add up to costing hundreds of dollars each year. Another good thing about tap water is that it has a lower environmental impact because it doesn’t require plastic or other disposable containers, which take hundreds of years to break down and end up in our landfills.

Cons of Tap Water

Most of the time, tap water is completely safe. However, there are times when it's not. If you live in a community with a higher likelihood of pesticide and bacteria runoff contamination, or if you get your water from an unregulated well, this can present more safety concerns with the water. Bottled water can be the safer option when natural disasters like floods occur, which can temporarily pollute our water systems. The EWG provides a “Tap Water DataBase” which allows you to view contamination reports for your local water supply.

Both bottled water and tap water get tested on a regular basis for bacteria and chemicals, but city tap water is analyzed more frequently than bottled water. Bottled water comes from various sources including well water, mineral water, and spring water. Did you know that about 25% of the bottled water sold is simply just tap water in a bottle! If you want to know whether your bottled water is coming from tap water, be sure to check the label and the cap. If it says that it’s from a municipal source, or from a community water system, this means it's derived from tap water. A con of bottled water is that some products can contain small pieces of plastic, called microplastics. These microplastics have been tested on animals, and can act as endocrine-disrupting chemicals that can accumulate overtime in our body. Although bottled and tap water is safe for the most part, as with everything else there are always pros and cons.

Now, What is Mountain Valley Water and how does it compare to tap vs bottled water?

Mountain Valley Spring water is a company that sells fresh spring water. It doesn’t come from municipal water or an industrial plant, and the way it's filtered makes it even better. Mountain Valley uses the Reverse Osmosis water filtration system, which filters water using high pressure, making it able to filter 99% of the contaminants. This filter is not only able to filter out visual contaminants, but invisible ones that can be toxic to our heath like lead and asbestos.

Let's dive deeper into the Reverse Osmosis Water Filtration System..

A reverse osmosis filter removes the contaminants by pushing them through a membrane with tiny pores which block particles larger than water molecules. This includes removing nitrates, perchlorate, arsenic, hexavalent chromium which have all been shown to be harmful to our bodies. They also come with a carbon filter that helps with purifying the water, and reducing the levels of other contaminants that can’t be completely removed from the reverse osmosis filter alone like disinfection byproducts, organic compounds, lead and PFAs. The downside of this filtration system is that it tends to cost more than other types of filters and requires installation. Another downside to this is that it removes some necessary chemicals found in water such as magnesium, calcium, fluoride and iron.

Overall, tap water, bottled water, and reverse osmosis water filtration systems are all safe for the most part. The United States is blessed with safe drinking water, however tap water can be more unsafe in different areas and at certain times, so it is important to stay informed!

The Dirty Dozen

Mon, 22 Jul 2024 14:44:41 GMT

Should we eat Organic produce at all times?

Each year, the Environmental Working Group comes out with its “Dirty Dozen” list for each year. The dirty dozen list includes fruits and vegetables that are most contaminated with pesticides. Keep reading to find out more about pesticides, how to properly wash your produce and what foods you should keep in mind whether determining if you should opt for organic or not!

What is organic food?

Organic produce is considered “organic” if it’s been certified to have grown on soil that had no prohibited substances, which include pesticides, and synthetic fertilizers, applied for 3 years prior to harvest. Furthermore, products labeled organic must contain at least 95% of organically produced ingredients. However, labeling produce as organic can be hard, especially for smaller farmers or local farmers because the organic certification process requires extra time and extra resources that many farmers don’t have.

Is organic food better?

Eating organic is not always realistic. It costs more money, and organic fruits and veggies are not always available in supermarkets. It is more beneficial if you opted for non-organic produce, rather than avoiding produce in general, just because they aren’t organic. Even though they aren’t organic, they are still loaded with vitamins, minerals, fiber, and all the nutrients we need to stay nourished. On the other hand, there are foods that contain high levels of pesticides, which is how we can determine which produce we should consider buying organic, and what foods to not bother. If you want learn how to minimize the amount of pesticides on your produce, keep reading to find out how.

What foods should we look out for?

Based on the 2024 dirty dozen, you should look out for strawberries, spinach, kale, collard and mustard greens, grapes, peaches, pears, nectarines, apples, bell and hot peppers, cherries, blueberries, and green beans , because they’ve been found to be the most contaminated with pesticides. But remember, if you can’t find or afford organic, its still great to eat these foods!

On the other hand, theres also a list of produce has been found with the lowest amount of pesticides on them which include: Avocados, sweet corn, pineapple, onions, papaya, sweet peas, asparagus, honeydew melon, kiwi, cabbage, watermelon, mushrooms, mangoes, sweet potatoes, carrots. This means that you don’t always need to buy everything organic, if you are concerned about the pesticides then focus only on the foods found on the dirty dozen to purchase organic!

How can we wash our produce if we can’t buy organic?

Before washing your produce, its important to have clean hands so go ahead and wash them with soap and warm water beforehand. There are many ways to get pesticides off, but soaking and rinsing can be very effective. It’s as simple as soaking your produce in warm water to remove the pesticide residues. Rinsing your produce in warm water for at least a minute can also help. Not only do these techniques remove pesticides, they help remove dirt, and the bugs that may find themselves in your produce!

What will happen if I don’t remove all of the pesticide residues?

Even the non-organic produce have pesticide residues on them that are at or below safe levels for you to consume and enjoy, but it’s always extra beneficial to wash your produce beforehand!

Should we be eating the Carnivore Diet?

Fri, 28 Jun 2024 13:55:48 GMT

All about the Carnivore Diet

What is the carnivore diet?

The carnivore diet has been trending on social media recently. Many tiktokers are promoting this diet which is filled with meats, especially red meat, seafood, fish, butter, and dairy products. But is this diet truly beneficial for us in the long run? This blog will answer the questions you have as to if this is a diet we should follow.

What happens to our bodies on the carnivore diet?

Let’s start with the positives. The carnivore diet can help you consume less junk food but there’s a catch.. When we go on an extreme diet like this, we often crave unbalanced food even more, and can end up binging. Another effect a strict diet can cause is isolation, and a decreased quality of life. If we can’t enjoy the foods we are eating, and are limited to options we will find at restaurants, parties, or other social gatherings, this can lead to loneliness. Social isolation can negatively impact our mental health, which can directly correlate to our physical health and wellbeing too. We should enjoy the foods we eat, and be able to hangout with our loved ones without feeling the burden of following an intense diet.

Some say that it helps to lose weight, but how?

The reason that the carnivore diet can help you lose weight is because it cuts out all processed foods that are high in calories such as donuts, chips, candy, french fries etc.. but any diet can help with weight loss if you are able to balance your caloric intake and maintain a deficit. Another reason this diet can help with weight management is because its high in protein, which may help some feel full after eating but that doesn’t mean the carnivore diet is best for weight management.

What about vitamins and minerals?

Additionally, since our diet is SO limited, we tend to end up with vitamin and mineral deficiencies. Plant based foods can give us many essential nutrients, such as vitamin C which is found in fruits and veggies. If we don’t consume enough vitamin C, along with other vitamins the effects can be severe. With a lack of vitamin C, we can develop scurvy which causes bleeding gums, anemia, and can be life-threatening. Fruits and veggies also give us antioxidants, to fight the free radicals, which can cause cancer. On top of this, a diet high in red and processed meats can increase the risk for colorectal cancer, and other types of cancer. On a good note, adding more animal proteins into your diet can be beneficial especially if you are anemic or protein deficient but it's all about balance.

Will this affect your heart health?

Yes, it will for many reasons. One major reason is that this diet is high in saturated fats, which are found in animal products. Saturated fats have been linked to cardiovascular disease, contributes to clogged arteries or atherosclerosis, and increased cholesterol levels.

And there's more… The carnivore diet is missing a key nutrient that’s beneficial for your digestive system and heart health which is FIBER! We need fiber, about 25-35 grams on average per day, to have regular bowel movements, promote the beneficial bacteria in your gut, and to help decrease your risk of gastrointestinal diseases such as diverticulitis. Fiber is also important for our heart because soluble fiber helps to decrease harmful cholesterol levels and helps to regulate our blood sugar levels, decreasing the risk of heart disease.

Lastly, who’s paying for all of this!!

Another reason why the carnivore diet isn’t sustainable is because it breaks the bank! Eating solely animal products is very costly, as animal products are one of the most expensive items in the grocery store!

Eating a varied diet full of plant based foods such as fruits, veggies, legumes, whole grains, fish and meat is a much less expensive option, more sustainable and overall more balanced. PLUS, you get to enjoy a variety of foods instead of sticking to the same foods all the time! We have to eat everyday to survive, the least we could do for ourselves is to enjoy what we eat!

Should we be Drinking Mushroom Coffee?

Thu, 13 Jun 2024 14:48:47 GMT

What are the Benefits of drinking Mushroom Coffee?

Mushroom coffee is an alternative to drinking regular coffee. Eating mushrooms alone have many health benefits including boosting your immune system, potentially helping to lower your blood pressure, support weight management, boosting your brain health and can be a healthy plant-based alternative to meat. Research has suggested that since mushrooms are high in polyphenols, and other antioxidants, it has the potential to protect against neurodegenerative brain diseases like Alzheimers. Additionally, mushrooms are high in potassium which is a mineral necessary for our heart function, which most of us don’t eat enough. Since mushrooms are high in potassium, studies show it may help to lower your blood pressure, and reduce the risk for developing heart disease.

Some mushrooms that may be found in mushroom coffee can be adaptogenic, which include Cordyceps, Shiitake, maitake, reishi, and lion's mane. Adaptogens help support your body to manage stress better, as well as anxiety, fatigue and overall well being. It helps your body to stay balanced in times of stress. Adaptogens are typically well tolerated but sometimes have side effects especially when there is an allergy which can include nausea, diarrhea, dry mouth, or constipation. Other than that, adaptogenic mushrooms are a great extra boost that your body and mind may need to help you manage your stress.

There are many different ways to make mushroom coffee. Typically, after the mushrooms are extracted, they are then dehydrated, and ground into a fine powder. This fine powder is then mixed into the ground coffee beans and there you have it, mushroom coffee! Mushroom coffee typically contains less caffeine than regular coffee, so it may be a good alternative if you get the jittery feeling, feel nervous, get headaches, or have a hard time falling asleep from the caffeine intake.

Adding mushrooms into your coffee helps to add an extra nutrient boost to your coffee too! But, the amount of mushrooms present in the coffee can affect the amount of or lack of benefits, so it's important to be mindful of that. Additionally, the benefits of mushroom coffee are still up and coming so the research is not conclusive and not 100%. Overall, if you want to have less side effects from drinking coffee, control your caffeine intake, while possibly reaping the benefits of adding mushrooms into your coffee, then go for it!

Antinutrients - are they really a concern? Should I stop eating vegetables?

Sat, 18 May 2024 01:53:57 GMT

Should we be worried about the anti nutrients in vegetables?

Recently, vegetables have become popular but not for the reasons we think. Over social media platforms, certain Tiktokers and other influencers have been claiming that we should not be eating vegetables because of the anti-nutrients that are in veggies. But is that really the truth? Let’s get into it.

A little history on anti-nutrients

Overtime, plants have evolved and created defense mechanisms against insects, animals, and bacteria. Anti-nutrients cause foods to have a bitter taste to them, which would prevent the bugs and animals from eating them, because who wants to eat something that's bitter?

What are anti-nutrients?

Anti-nutrients are compounds that may interfere with the absorption of other nutrients in our diet. Common anti-nutrients are oxalates, phytates, tannins, and lectins. They are not only found in vegetables but can be found in whole grains, legumes, nuts, and seeds. Most of these anti-nutrients can interfere with the absorption of calcium, iron, magnesium, zinc, and potassium.

So can they impact our health?

Overall, anti-nutrients have very little negative consequences on our health, for the majority of people. In fact, most foods containing antinutrients have been found to be beneficial to our health by protecting against diseases, and having anti-inflammatory properties. The plants we consume contain fiber, which help to regulate our blood sugar levels, aid in lowering our cholesterol, promote the good bacteria in the gut, and help our digestive system by keeping us regular. Vegetables contain many antioxidants that prevent oxidative stress, and decrease the inflammation in your body, keeping it strong enough to fight against illness and disease!

If you're still concerned about the antinutrients found in plants, there are ways to reduce the amount present in them. We can reduce the effects they have by soaking, cooking, fermenting, or germinating the vegetables, beans, nuts, seeds, and grains! This will make them more digestible, and less likely to cause any interactions with nutrients. If you have anemia, or have osteoporosis, it is important to ensure you are getting enough nutrients, especially calcium and iron, so be sure to also include foods that increase the absorption of these foods. The absorption of iron is increased by consuming foods high in vitamin C with it, like a glass of orange juice. Be sure to have enough vitamin D in your diet, or from the sun to absorb the calcium you consume, because without vitamin D we cannot absorb calcium! Having a well balanced diet, by eating a variety of foods from all the different food groups will be the most nourishing!

Overall, research has shown that diets high in vegetables, nuts, seeds, and whole grains such as in the Mediterranean diet, and DASH diet, have reduced risk of cardiovascular disease and overall mortality. Although anti-nutrients can be scary when you first hear about it, the effects are very minimal, and the pros 100% outweigh the cons.

What are the benefits of taking Berberine? Is it really Natures Ozempic?

Thu, 18 Apr 2024 20:31:12 GMT

What are the benefits of Berberine? Is it safe?

What is berberine?

Berberine is a naturally occurring compound extracted from several plants including goldenseal, Oregon grape, tree turmeric, and European barberry. Berberine is a bitter-tasting and bright yellow-colored chemical.

Berberine has been called “nature's ozempic” but why?

Berberine has been shown to help with PCOS, and type 2 diabetes since it’s been found to help reduce blood sugar levels, hemoglobin A1c levels, and increase insulin secretion while improving insulin sensitivity! Berberine acts similar to Ozempic because they both affect the AMPK pathway by activating it, and increase GLP-1 levels. Activation of the AMPK pathway helps to manage your weight, because it stimulates energy generating processes. An increase in GLP-1 can help stimulate insulin secretion, and prevent the hungry hormone - also known as glucagon. GLP-1’s help to keep you full for longer and helps control hunger, helping with weight management!

Not only is berberine good for controlling high blood sugar, it has also been found to be beneficial for cardiovascular health. Studies were conducted that show that consuming berberine supplements have led to a decrease in total cholesterol, low density lipoprotein (aka the “bad cholesterol”), and triglycerides. Research suggests that the improved lipid levels could be caused from an increased population of healthy bacteria, also known as short chain fatty acid producing bacteria that can influence blood glucose and lipid levels.

Are there any dangers of berberine?

So far, berberine seems like a perfect supplement but there are always some drawbacks and things to think about. Although it has been shown to be helpful in many ways, studies still need to be conducted to assess the effectiveness, benefits, and consequences of berberine. Berberine should not be taken if you're pregnant, and it may increase testosterone in men but decrease testosterone in women so studies need to be conducted to look into the different effects it can have on each gender. Common side effects include diarrhea, constipation, gas, and upset stomach, and is especially reported with long term use. It's suggested to take berberine short term, and not many long term studies have been done, but some show it could kill healthy bacteria. So, if you consider taking berberine, do so while also focusing on lifestyle changes that can create even more drastic effects on your blood sugar levels, weight management, lipid levels and overall quality of life!

Is Adding Collagen Beneficial to your Health?

Mon, 25 Mar 2024 17:05:10 GMT

What is collagen?

Collagen is the most abundant protein found in our skin, bones, tissues and tendons. It’s a fiber-like structure that's used to make connective tissue. Our bodies produce collagen on its own. Collagen helps us with giving structure, support and strength to our skin, muscles and bones. It’s responsible for healthy joints and skin elasticity.

What happens to collagen as we get older?

As we age, our body produces less collagen and our joints begin taking more wear and tear. This decline in collagen can cause our bones and joints to become stiffer and brittle over time.

So how can we optimize how much collagen we make?

A major factor that can optimize how much collagen we make is what we eat and how much we eat. If we aren’t consuming enough food and calories that our body needs, then we won’t have the power to make enough collagen. If we restrict ourselves, our body switches to survival mode and won’t be producing much collagen. Additionally, we need to be eating enough protein. If we get enough protein per day, then our bodies should be able to make the perfect amount of collagen for us! This is because the amino acids needed to make collagen are found in protein. Aim to get 25-30 grams of protein each meal. Different lifestyle factors can also either promote or reduce collagen production. Smoking, excessive sun exposure, and consuming alcohol can decrease the amount of collagen your body produces.

Where is collagen found in - other than supplements?

Collagen is naturally found in bone broth, chicken, eggs, sardines as well as other fish, and the bones of animals. These foods here are all complete proteins which means they include all of the amino acids our body NEEDS to get from food since we can’t make enough of it on our own. Complete proteins are the most optimal sources of protein for our bodies.

So should I take a collagen supplement?

There are potential benefits of taking collagen supplements. Studies were conducted that showed that collagen supplements produced a significant decrease in osteoarthritis stiffness but not in pain or functional limitations. While another study found that collagen supplements gave significant relief from osteoarthritis-associated pain in the short term, but there was not much evidence to support this. Another potential benefit is for your skin. Studies have found that taking collagen improve skin hydration reduce visible signs of skin aging, including wrinkles and skin dryness

There's no evidence that there are harmful effects of taking a collagen supplement. If you’d like to try it out and see if it improves your skin, hair, nails, or joints, go ahead! But, realize adding in a collagen supplement is more money and another extra thing you need to check off your to-do list. It is NOT a complete protein, but an incomplete protein so if you are considering a supplement, it should not be used as an alternative to eating protein from food. An incomplete protein does not contain all of the essential amino acids that our body needs to get from food so, if we only rely on collagen as a protein source, our bodies will be missing out and we won't get the fuel we need to make new proteins. Keep in mind that incomplete proteins can combine with other incomplete proteins, to make a complementary protein with all of the essential amino acids. So, if you want to take a collagen supplement, don’t solely depend on it for protein and instead use it on the side with food!

Are Growth Hormones Added to Foods - and are they Dangerous?

Thu, 07 Mar 2024 23:37:31 GMT

Are Growth Hormones still added to Foods, and Are They dangerous?

Are growth hormones banned in food and what exactly do they do?

Since the 1950’s, the FDA has been using a steroid hormone that consists of natural estrogen, progesterone, testosterone and their synthetic counterparts. The purpose of growth hormones is to increase the animals growth rate and efficiency, so companies can have a faster turnover to get more food in a shorter amount of time. Growth hormones are approved for use in dairy cows, poultry, pigs, and veal. The animals only get a very minimal amount of growth hormone treatment, so that we won’t be at risk of altered hormones.

Let’s note that if we consume animal products, there is no such thing as “hormone-free” because as animals, we all have hormones in our bodies.

There are natural hormones found in foods too, especially dairy. With the added steroids on top of the hormones in cows for dairy, it may have effects on humans. Since this is so new, research is not conclusive to state whether or not this affects humans. However, the hormone used on dairy cows, called rbGH hormone, does not work on humans. Evidence available so far shows that there are no effects to human health with the hormones added to meat or dairy. The good thing is that the FDA sets maximum levels for these hormones that are permitted in or on food, so that the possibility of side effects from eating these products are slim to none.

On the other hand, It has been suspected that steroid hormones in food were suspected to contribute to early puberty in girls but, studies have not tested this yet. If you are at a perinatal or pubertal period of your life, you can choose to pay more attention to this if you choose but research has not been conclusive.

Okay so if I do want to pay attention to growth hormones in food, what should I do?

If you want to watch out for the extra hormones that beef and dairy may have in them, then choose a package that claims to have “ no added hormones administered” or “Raised without added hormones”. Beef labeled “organic” is not allowed to have hormones added to it. The downsides to choosing hormone free products is that they will cost more. If you are seeing a major shift in your body and suspect it is from the added growth hormones, then seek help from a dietitian like us and if you find that limiting foods with hormones added to them is beneficial, then stick with that!

Are Ozempic and Metformin worth the Hype?

Sat, 24 Feb 2024 19:46:49 GMT

What's the Difference between Metformin and Ozempic?

Metformin and ozempic are oftentimes used for controlling type 2 diabetes and weight loss. This blog will examine the similarities, differences, benefits and risks of both.

Metformin is a drug used to help lower your blood glucose levels and to help your body restore its response to insulin. It does this by reducing the amount of glucose that gets released from the liver which helps your body absorb more glucose in the blood. This results in lowered blood sugar and increases your sensitivity to insulin.

Doctors might prescribe metformin for weight loss too, which has been shown to help lose modest amounts of weight. It helps with weight loss by altering our hormones associated with hunger. Ghrelin is a hormone that sends signals from your stomach to your brain when you get hungry, it tells the brain, “I need to eat!” When ghrelin is reduced, it makes you feel a little less hungry. This effect is little in metformin, which is why metformin is mainly used for type 2 diabetes instead of weight loss.

With any drugs, especially ones that you can’t get over the counter can have side effects. Common metformin symptoms include abdominal discomfort, diarrhea, fast breathing, fever or chills. Long term, it can be detrimental to the amount of vitamin B-12 in your body, causing a deficiency. B-12 deficiency can be very serious, because it plays an important role in cognitive function. If you have to take metformin long-term, be sure to get your B-12 levels checked out and keep this in mind.

Now.. What most of you might’ve been waiting for, let's talk about Ozempic.

Lately, Ozempic has been the new craze. It’s being talked about all over social media, by many different celebrities and influencers. But, is what they say true? Is it really a game-changing weight loss solution?

Unlike Metformin, Ozempic is a semaglutide injection, acting as a GLP-1 receptor agonist. What this does is helps the pancreas make more insulin, therefore lowering blood sugar. Since Ozempic mimics the hormone GLP-1, this hormone plays a role in inducing satiety, helping you to feel full after eating and overall works to suppress your appetite, resulting in you eating less. Ozempic has been used as a treatment option for type 2 diabetes but is also being used to help people lose weight due to this mechanism.

Ozempic can work well to lose weight if need be. It sounds like a great, simple option for weight loss but there's a lot more to it.. Ozempic has been shown to have many side effects that can even turn into chronic conditions. Some of the short term side effects include diarrhea, stomach pain, constipation, fatigue, dizziness, and more. Ozempic helps to reduce your cravings for food, making you less likely to overeat. The problem with this is, it is not a promising long term solution! Once you come off Ozempic, your cravings and hunger will be back, resulting in weight gain that you just lost, potentially with the addition of side effects so at that point, is it even worth it? Research has found that two thirds of people will gain the weight back once they’re off Ozempic. This is probably due to the cravings, hunger and appetite levels that have increased back to how they were before.

Long term effects of taking this drug can be more serious, common effects include gastroparesis, chest pains, pancreatitis, hypoglycemia, gallbladder disease, and chest pains. If Ozempic has a small chance of it working to keep weight off long term, with all these side effects.. You’re probably wondering, is there a more promising option?

Yes there is! The most effective way to lose weight while keeping the weight off is, to commit to a healthier lifestyle by engaging in exercise and eating nourishing, nutritious foods. It’s not a quick fix but more often than not, quick fixes do not work. With the help of nutrition experts at Live Nourished Today, we help you manage your weight by using a sustainable approach that actually makes you enjoy life too!

Is Ashwagandha Right For You?

Thu, 08 Feb 2024 18:10:12 GMT

Is Ashwagandha right for you?

What is Ashwagandha?

Ashwagandha is an evergreen shrub that grows in Africa and Asia. It’s one of the most important herbs in Ayurvedic medicine. It can be considered an adaptogen, which helps to reduce negative changes caused by stress. As of recently, ashwagandha supplements have gotten more and more popular. Tiktok claims taking ashwagandha “makes you emotionless,” and “dissociated” but research shows differently. If you want to learn more about whether or not ashwagandha is right for you, you’ll want to read this.

The benefits:

Taking ashwagandha supplements has shown to improve sleep. Including helping to fall asleep faster, sleeping better throughout the night and waking up less frequently. Part of this reason may be because it helps to relieve stress. This is another reason why this supplement is desired, because its effects help to reduce symptoms of anxiety, depression, stress and even insomnia.

Researchers have found that this herb can have anti-inflammatory and antioxidant effects. Because of the many antioxidants in this herb, it may be heart-protective and enhance your cardiorespiratory endurance. With that being said, no supplement- including ashwagandha will ever be the “key” to a healthy heart but instead, work more as a band-aid to a problem.

This supplement is also popular for bodybuilders and people who lift weights. That is because ashwagandha supplementation has been associated with increased muscle mass and strength. This is a result of it helping to boost testosterone levels, which can help build muscle and strength easier.

Because ashwagandha boosts your testosterone levels, it can be a negative thing for some people.

Things to consider:

In PCOS, there is an excess of androgens, also known as testosterone which creates hormonal imbalance. Taking ashwagandha would only make this hormonal imbalance worse, making the condition more severe.

PCOS is not the only condition that can be negatively affected by taking ashwagandha supplements. Other conditions that should avoid the consumption of ashwagandha include people with thyroid disorders, autoimmune disorders, pregnant women, and the list goes on.

Another thing to be careful about is the interactions that it can have on medications. Ashwagandha can interact with blood thinners, thyroid medications, autoimmune suppressing drugs, anxiety, blood pressure, and diabetes. If you are taking any medications, be sure to know if there are any interactions associated with ashwagandha before taking it.

The most common side effects include upset stomach, nausea, drowsiness and loose stools. Taking ashwagandha for up to 3 months is considered safe. There isn't enough information about long-term safety and side effects. With that being said, if you consider taking ashwagandha supplements, understand that studies are relatively new and haven’t been concluded yet, so take with caution. (As you should with any unregulated supplement unless under the supervision of a Dietitian or other medical professionals).

With all supplements, you need to be careful where you purchase it from. Supplements do not have to be FDA approved, so they aren't tested for safety and effectiveness. If you are seriously considering taking ashwagandha supplements, or any other supplement for a health reason, it is best to talk to a medical professional to steer you in the right direction! Ashwagandha is a great herb with many medicinal uses and benefits, but it might not be the right solution for you.

The Evolution of Cereal

Thu, 25 Jan 2024 17:14:11 GMT

The first cereal was invented in 1863 by James Caleb Jackson, who ran medical sanitarium (hospital). The cereal was created by graham flour dough broken into different shapes, and it was super simple and bland. Shortly after that, John Kellogg, a surgeon who managed a health spa made a similar version of that cereal and named it granola.

About 40 years later, in 1894, John Kellogg and his brother, Will Kellogg invented corn flakes! They were made with no sugar or any added flavors, coming with a really tough texture. They were so hard that they sometimes cracked people's teeth, but were extremely popular. John Kellogg had the goal to spread the gospel of biologic living, which called for eating more whole grains, less meat, and more exercise, according to him.

In 1910, Quaker Oats found a way of creating puffed rice and wheat by forcing rice granules to explode under intense pressure. This was a huge breakthrough for not only Quaker oats but the world, it was so huge that it was marketed as “the eighth wonder of the world.” I don’t know about you but I love puffed rice and wheat cereals!

After this point, cereal got more and more popular and different companies started to come out with various forms. New brands with more sugar started popping up, and were marketed to kids. In the 1950’s, after World War II, babies were everywhere, and after years of rationing during the war, families were hungry for sugary and fatty snacks. During that time, sugar was marketed as the most appealing feature in the cereal, and marketed as a great source of energy for kids. With that, there was a lot of sugar added to the cereal and kids were running around high off of the sugary cereal, can you imagine that!

Today is a little different, we now know that added sugars aren’t the greatest form of energy by a long shot. But, whole grains are a great source of energy! They contain lots of fiber, keeping us energized throughout the day, helping with regular bowel movements and gut health. While containing loads of vitamins and minerals. Whole grains help to control cholesterol levels, blood pressure, and blood sugar. Pairing a cereal with some fruit and milk can be a balanced yet delicious breakfast!

When choosing cereal, we still need to be aware of the ingredients. Lots of cereals can still have lots of added sugars to it, which can contribute to energy crashes, unstable blood sugar levels, and it can leave you feeling hungry and irritable. You can check this by looking at the nutrition facts label on the back of the package, and looking at the added sugar label. Try to limit the amount of cereal consumed with over 10 grams of added sugar per serving to help you feel the best!

Is Taking Magnesium Supplements Really that Good for you?

Sat, 13 Jan 2024 18:32:11 GMT

Magnesium is a micronutrient concern in the US. It’s needed for energy, muscle contraction, and needed for over 300 enzymes involved in different processes our body uses to function.

About 50% of the US adult population may have insufficient magnesium intake.

Magnesium deficiency is associated with migraines, high blood pressure, depression, anxiety, and diabetes. However, only some studies show an effect on improving some of these conditions. That leads to the question, is magnesium supplementation really necessary?

Magnesium supplementation can be dangerous to supplement with if you don’t know what you’re doing. Magnesium toxicity can occur from supplements and they can be serious. Improper supplementation causing toxicity can cause diarrhea, nausea, vomiting, muscle weakness, depression and even more serious symptoms including paralysis and possible death.

Other side effects that magnesium supplementation can cause are sleepiness and drowsiness during the day. This can hinder your performance at work, school or home if you’re always drowsy so it is something to consider if you want to take a magnesium supplement. Magnesium can also compete with calcium for absorption and transport, especially if magnesium is much higher than calcium intake, so if you supplement with magnesium, it may lead to a calcium deficiency.

On the other hand, supplementing is not the only way you can get magnesium! There is a broad range of foods in which magnesium is found. Including but not limited to brazil nuts, cereal, oat bran, brown rice, fish, mackerel, cooked spinach, almonds, avocado, milk, banana, and plenty more!

Magnesium is in a variety of foods showing that 50% of Americans may be deficient in magnesium because they don’t consume a well-balanced diet. If you want to reap the benefits of what magnesium can do to your body, the best option would be to consume a varied diet consisting of whole foods. This includes healthy fats, nuts and seeds, beans and legumes, lean protein, fruits and vegetables, and whole grains! Overall, magnesium supplementation can cause serious side effects so it is best to get your nutrients from food!

GERD and Nutrition

Mon, 08 Jan 2024 19:57:46 GMT

What is GERD?

GERD stands for gastroesophogeal reflux disease. Gastro esophageal reflux happens with your lower esophogael sphincter relaxes or is weak when it shouldn’t. Symptoms include pain in the chest, belching, nausea, and bitter taste.

Foods to Consume to help:

• Non-citrus fruits such as bananas, berries, melons, peaches, apples, pears

•Lean meats : Eating lean meats that aren’t fried are less likely to cause symptoms

• Whole grains such as oats, whole grain bread, couscous, quinoa, and rice

• Vegetables

• Unsaturated fats from fish, nuts, seeds and healthy oils. Including salmon, olive oil, avocados, trout, pumpkin seeds, and walnuts.

Foods to Limit:

• Fried foods- these foods linger in the stomach longer making it more likely to cause GERD symptoms

• Spicy foods - hot sauce, hot peppers, chili

• Tomatoes and tomato based products

• Citrus foods - orange, lemon, grapefruit, lime

• Chocolate and caffeine

• Carbonated drinks and alcohol - may trigger heartburn

• Onions

Lifestyle Changes to Help:

• Eat smaller, more frequent meals instead of big meals

• Avoid high intensity exercise after eating

• Don’t lie down after eating

• Take your medication as directed, if prescribed

Supplements to Help:

• Betaine HCl: Hydrochloric acid is required to break down foods. When the stomach doesn’t produce enough HCl, acid reflux can occur.

• Melatonin: has been shown to inhibit gastric acid secretion while increasing gastrin release, stimulating the lower esophageal sphincter to contract

Tips for Bloating and Swelling

Mon, 08 Jan 2024 19:52:07 GMT

Bloating and swelling can come stem from numerous factors. Here are some tips to help reduce the amount of bloating you have and ease the discomfort.

Lifestyle changes to help:

• Slow down while eating, make sure you chew multiple times before swallowing.

• Eat multiple times throughout the day. Incorporate snacks in between meals in order to prevent feeling fatigued and uncomfortably full.

• Keep a food diary to identify which foods make your bloating worse.

• Incorporate movement into your daily routine. Whether it’s walking, weight lifting, pilates or more, regular exercise can help improve digestion, reducing bloating and swelling.

What can make Bloating Worse?

• Foods high in fiber can make bloating worse. Fiber is very important but be sure to incorporate fiber into your diet SLOWLY.

• High FODMAP foods are foods that can lead up to a build up of excess gas production and bloating. Identify if these foods affect you or not when you consume them.

• Common foods that produce gas are beans, lentils, cabbage, broccoli, and onions.

• Foods containing sugar alcohols such as xylitol and sorbitol and mannitol typically in gums, candy and drinks.

• Carbonated drinks can contribute to bloating by introducing more gas into your gut.

• Food intolerances such as lactose can cause bloating

What can Help Reduce or Eliminate Bloating/Swelling?

• Consider supplementing with probiotics

• Consume more fermented foods that are rich in probiotics such as kimchi, yogurt, sauerkraut, sourdough bread, and tempeh.

• Add more ginger into your diet or make ginger tea. This can help move gas along the digestive tract.

• Drink at least 30-60 oz of water per day to prevent constipation

• Try peppermint tea or capsules. This may help reduce bloating and discomfort associated with gas and bloating.

Nutrition and Autoimmune Disorders

Mon, 08 Jan 2024 19:41:41 GMT

What is an autoimmune disorder?

An autoimmune disorder occurs when the body’s immune system is overactive, causing it to attack and damage healthy tissues by mistake. Symptoms vary depending on which disorder but commonly include fatigue, joint pain, skin issues, abdominal pain, and fever.

An anti-inflammatory diet has been shown to have beneficial effects for autoimmune diseases and controlling symptoms.

Foods to Consume to help:

• High-fiber whole grains such as rice, quinoa, corn, barley, amaranth, or buckwheat.

• Beans and legumes such as chickpeas, lentils, black beans

• Fruits

• Vegetables

• Tea that does not contain added sugar such as green, black, or white tea.

• Herbs and spices such as turmeric and ginger

• Healthy fats specifically foods high in omega 3’s. These foods include fish, avocados, olive oil, nut butters, nuts, and seeds.

Foods to Limit:

• Refined carbohydrates contain little vitamins and minerals, providing little benefit for us. Examples include white breads and pasta, cookies, donuts.

• Fried foods can have inflammatory effects.

• Processed high fat meats contain lots of saturated fat that can contribute to inflammation in the body. Food examples include ham, salami, hot dogs, sausage, and bacon.

• Alcohol consumption disrupts the gut barrier, which can cause inflammation and flare ups.

• Sweetened beverages such as soda and juice or tea with added sugars.

Lifestyle Changes to Incorporate:

• Limit processed food and inflammatory foods

• Manage your stress and calm your nervous system

• Get enough sleep to help with healing

• Exercise more - but don’t push yourself too hard to trigger a flare up.

Supplements that May Help:

• Vitamin D: Plays a role in metabolic and immune function and can help reduce inflammation.

• Glutathione: Helps support immune function by helping bind free radicals and toxins to get detoxed from the body.

• Probiotics: Can help to reduce inflammation and aid in restoring the gut barrier.

• Curcurmin: Plays a big role in supporting a healthy inflammatory response and a healthy immune system.

• Resveratrol: Has antioxidant and anti-inflammatory properties. Has been shown to reduce progression of certain diseases.

Remember to check with your doctor and follow up with a registered dietitian to further help you feel the best if you're struggling with an autoimmune disorder.

Is Turmeric Good or Bad?

Sat, 30 Dec 2023 15:57:00 GMT

Is Turmeric Good or Bad?

Turmeric is a spice found in the ginger family. Over the years, turmeric has gotten more and more popular. This is due to the chemical found in it, curcumin because it has been thought to help with inflammation. But based on the research, is supplementing with turmeric really that great?

For starters, curcumin has a low bioavailability which means very little of it gets into the bloodstream to have those anti-inflammatory effects. Nowadays, supplement companies are coming out with more turmeric supplements that increase the bioavailability of curcumin. This sounds great right? Well, the problem is, we don’t know the effective dose of turmeric. We also don't know the lethal dose of it. That being said, it's tricky to determine how much turmeric you should be taking for its anti-inflammatory effects, and can even be dangerous if you take too much. Enhancing the bioavailability of curcumin can also enhance any adverse effects that come with it such as gastrointestinal issues, and interactions with blood-thinning medications such as aspirin, warfarin, and coumadin. Turmeric is a mild blood thinner, making it dangerous to take in combination with blood-thinning medication.

Recently in the United States, the amount of people that are experiencing liver injury due to supplementing with turmeric has been increasing. If we don’t know the correct amount we should be consuming, instead we should be looking to other options that can provide us with the benefits we are looking for in turmeric supplements, such as the anti-inflammatory effects it may have.

You’re probably wondering how you can decrease the amount of inflammation in your body without needing to supplement with turmeric, well you’ve come to the right place. Supplementing with turmeric can only have some anti-inflammatory benefits, but doing what I’m about to tell you can give you so many additional benefits along with reducing inflammation. Here it is…

Instead of taking turmeric supplements, aim to consume an anti-inflammatory diet. The foods that are best for reducing inflammation consist of fruits, vegetables, whole grains, beans and legumes, and omega 3 fatty acids. While limiting the amount of processed foods, red meat, alcohol, and refined carbohydrates. Consuming an anti-inflammatory diet can not only reduce the inflammation in your body but increase your brain function, help in lowering blood pressure, help regulate blood sugars, and relieve other chronic issues.

Nutrition and Hashimoto's

Sat, 23 Dec 2023 16:22:19 GMT

WHAT IS HASHIMOTO'S?

Hashimoto’s disease is an autoimmune disease where the body attacks the thyroid. This can lead to either excessive thyroid hormones causing hyperthyroidism or can lead to hypothyroidism where the inflammation prevents the thyroid from producing enough hormones. Common symptoms include unexplained weight gain, fatigue, muscle weakness.

LIFESTYLE CHANGES TO HELP:

Get enough sleep.
Reduce and manage stress.
Practice self-care.
Improve your gut health by nourishing your gut with the foods listed below and limiting processed foods.
Take medication as directed. Note: If taking levothyroxine, do not consume dairy, iron/calcium supplements or antacids within 4 hours of taking it.

FOODS TO CONSUME:

• Fruits and veggies : Have lots of antioxidants, vitamins and minerals in them, helping to reduce oxidative stress and inflammation. (Limit goitorgenic vegetables).
• Healthy fats: Consuming foods high in omega 3s can help manage inflammation associated with Hashimoto’s. Include foods such as Salmon, albacore, olive oil, avocado, halibut, herring.
• Nuts, seeds, nut butters: Almond butter, walnuts, flax seeds, chia seeds, brazil nuts, pumpkin seeds. Brazil nuts are very high in selenium, an important nutrient for managing Hashimoto’s.
• Beans and legumes
• Lean proteins: seafood, chicken, turkey

FOODS TO LIMIT:

Gluten : A protein found in gluten resembles the enzyme of your thyroid, so your immune system may attack the thyroid mistakenly. Limit foods such as wheat flour, breads, pasta, rye, barley, cereal.
Added sugar : Added sugars can increase inflammation. Limit candy, soda. Check the nutrition facts label on cereals, yogurt, granola, and condiments for added sugar content.
Processed foods
Dairy : Lots of people with Hashimoto’s are lactose intolerant
Soy, cassava tapioca : Goitrogens are a substance found in these foods that can interfere with thyroid hormone production
Goitorgenic vegetables : Broccoli, brussels sprouts, collard greens, kale, bok choy

SUPPLEMENTS RECOMMENDED:

Vitamin D : Helps reduce anti thyroid antibody levels and can improve thyroid function
Selenium : Taking a selenium supplement can help reduce antibody levels
Zinc : Crucial for thyroid hormone metabolism and deficiency may result in decreased thyroid hormone levels
Magnesium : Helps reduce the body’s oxidative stress and inflammation. Hypothyroidism can increase magnesium demand.
Probiotics : Have been shown to have beneficial effects on thyroid function and thyroid hormones

Nutrition and Lupus

Sat, 23 Dec 2023 16:16:20 GMT

What is Lupus?

Lupus is an autoimmune disease that causes inflammation throughout the body. It is when the body’s defense system attacks healthy cells and tissues causing damage. Symptoms include rashes, muscle and joint pain, chest pain, fever, hair loss, fatigue, and sensitivity to sunlight. Lupus does not go away but treatment can help improve symptoms and prevent flare ups.

Foods to consume with Lupus:

• Fish: High in omega 3s helping reduce inflammation. Examples include salmon, mackerel, herring, sardines, and tuna

• Nuts & seeds: specifically walnuts, flaxseeds and hazelnuts

• Fruits and vegetables: high in vitamins, minerals and antioxidants to help prevent flare ups, limit nightshade vegetables.

• Whole grains : Quinoa, brown rice, whole grain bread and pasta

Foods to Limit with Lupus:

• Garlic

•Alcohol

• Alfafa sprouts

• Echinacea

• Nightshade vegetables: Eggplant, peppers, tomato, potatoes, tomatillos

• Processed foods : Fried foods like french fries and fried chicken can cause more inflammation to the body

• Added sugar/simple carbohydrate s: sweets such as donuts, candy, cupcakes, baked goods

Supplements recommended:

• Vitamin D: Suplmeneting vitamin D can play an important role in the immune system and bone health. It can help improve symptoms and have anti-inflammatory effects, helping manage lupus.

• Omega 3 : This may help reduce the inflammation in your body and may decrease (SLE) lupus activity.

Lifestyle Changes to help:

• Consume an anti-inflammatory diet

• Perform low-impact physical activity such as walking, yoga, pilates, swimming, barre

• Get enough sleep and rest

• Manage stress: Practice mindfulness, meditation, and don’t put so much on your plate if it will cause you a lot of stress

• Limit time in the sun

• Take medications as directed

• Lean on your support system

Nutrition and Leaky Gut

Sat, 23 Dec 2023 16:07:23 GMT

What is Leaky Gut?

Leaky gut syndrome is a condition where your intestinal walls become permeable, allowing toxins, undigested food, and bacteria into the bloodstream. Leaky gut is caused by bacterial imbalance, poor diet, stress, smoking, overconsumption of alcohol, or exposure to environmental contaminants.

Symptoms:

Symptoms can vary person to person. Common symptoms include increased food allergies or intolerances, gas and bloating, fatigue, brain fog, diarrhea, constipation, indigestion, joint pain, anxiety, depression, and skin problems.

Foods to consume:

Fruits and veggies

• Certain fats such as olive oil, avocado, coconut oil

• Omega 3 fatty acids : Salmon, tuna, herring, pumpkin seeds, walnuts

• Nuts and seeds

• Cultured dairy products if tolerated: kefir, greek yogurt, yogurt

• Bone broth, marshmallow root tea or slippery elm tea, coconut milk, kombucha

• Eggs, chicken, turkey

• Gluten free grains : brown and white rice, oats, buckwheat, amaranth

• Fermented foods, such as kimchi, sauerkraut, sourdough, miso, tempeh

Foods to Limit:

• Processed meats : cold cuts, bacon, hot dogs, deli meats

• Wheat-based product s: bread, pasta, couscous, wheat flour

• Fried foods : potato chips, fast food,

• Alcohol, carbonated beverages, sugary drinks

• Refined sugars: cakes, muffins, pastries, sugary drinks, candy

• Gluten-containing grain s: barley, rye, seitan

• Dairy products such as milk, cheese and butter. Sheep or goats milk may be better tolerated

Lifestyle changes to incorporate:

• Stress management: Practice mindfulness, start journaling, start meditating, add self-care into your daily routine.

• Get active: Moving your body can be a way to reduce stress, and helps make the body stronger.

• Limit alcohol : Swap mocktails for cocktails and if you’re using alcohol to cope with stress, implement more mindfulness techniques instead.

•Limit NSAIDS : Try to limit the amount of NSAIDs you take, try white willow bark tea, or cramp bark tea next time to see if it helps before taking the NSAID.

Supplements to Help:

• Glutamine : Glutamine helps to heal the intestinal lining.

• Probiotics: Help repopulate the good bacteria

• Vitamin D: Helps with immune response and improves the intestinal lining.

• Omega 3s : Reduces inflammation and helps with repair.

Nutrition and Phenylketonuria (PKU)

Sat, 23 Dec 2023 16:01:54 GMT

What is PKU?

Phenylketonuria is a birth defect which causes an amino acid called phenylalanine to buildup in the body. With PKU, you can’t breakdown protein and phenylalanine. It is tested via the Guthrie or ““heel-prick” test.

Foods to consume consist of low protein and low phenylalanine.

• Diet should be low in phenylalanine foods, which are foods that are low in protein. Foods include:

Some fruit contain more Phe than others, so you need to be careful which fruit you choose.
You can eat these fruits freely on a PKU diet: Fruit including apples, bananas, mango, berries, pineapple, peaches.
Vegetables that you can eat freely include: Cabbage, carrots, onions, tomatoes, lettuce, and cucumber, celery.
Fats, such as olive oil, whipped butter, coconut oil, avocado oil.
Ricotta cheese
Low protein pasta and breads
Cassava flour, arrowroot, cornstarch
Certain dairy alternatives that consist of almond, coconut or rice milk such as vegan cheese.

Foods to Restrict consist of high protein and high phenylalanine.

These foods include:

• Animal-based proteins, meat, poultry, fish, eggs, bacon, turkey, chicken, steak

• Beans, nuts, soy products, seeds, peanut butter.

• Dairy such as cheese and milk, greek yogurt

• Certain grains including oats, barley, quinoa, wheat, and rye, toast, whole wheat toast, cereal.

• Gelatin

• Beer

•Drinks or products that contain aspartame. Aspartame releases Phe when it is digested. Be careful of diet sodas, flavored drink mixes, and energy drinks.

•Be aware of certain fruits and veggies that contain more Phe than others to ensure you don’t consume too much. Including broccoli, asparagus, kale, potatoes, spinach, dried banana, dried mango.

Supplements Recommended:

Tyrosine: Supplementing Tyrosine can prevent deficiency caused by the PKU diet and improve behavior. Phenylalanine converts to tyrosine.

Tips to Help Maintain the PKU Diet:

Mix up the flavors by using different herbs and spices.

• Use different kitchen tools to cut your veggies and fruit into various shapes, such as using a spiraliger to make spaghetti squash noodles or a blender to make smoothies.

Is Fructose good for you while managing diabetes?

Sat, 16 Dec 2023 15:21:41 GMT

Let's start off by talking about what fructose is, and what is it found in?

Fructose is a sugar naturally found in fruits and vegetables, this is the natural form of fructose. However, fructose can also be added to foods which is how high fructose corn syrup is made.

With that being said.. Is fructose good for you while managing diabetes?

Yes- fructose found naturally in foods is! When fructose is found in fruits and vegetables, you get the fiber, vitamins and minerals that the fruits and veggies have in them. Because of this, fructose produces a smaller rise in glucose after a meal compared to other common carbohydrates.

The food that fructose is found in can determine if it's beneficial or not as much. For example, like mentioned earlier, natural fructose found in fruits and veggies can have a positive impact on your health. However, fructose is added to foods, which is typically in very high amounts such as high-fructose corn syrup is not beneficial. This concentrated high amount of fructose is found in processed foods and soft drinks such as Sprite, and Dr. Pepper. High fructose corn syrup is not a beneficial form of fructose because it doesn’t have the additional nutrients that are found in foods that naturally contain fructose.

Another reason why natural fructose can be good for you, even while managing diabetes is because it does not promote insulin resistance, which is what we want when dealing with diabetes. It produces a lower glycemic response and is often recommended as a “safe” sweetener for people with diabetes.

Consuming natural fructose can be a nice alternative if you're craving something sweet like a donut. Instead, opt for fruit which is sweet enough to satisfy that craving while being able to manage the diabetes and feel great afterwards.

The naturally containing fructose foods - fruits and veggies provide so many benefits to your body! They help fight the inflammation you are dealing with by boosting the immune system and having antioxidant properties, and even help with healing. They contain large amounts of fiber, helping to balance your blood sugar levels and have been associated with a reduction in fasting glucose levels! This results in improved glucose tolerance, proving that natural fructose can really help manage your diabetes and most importantly make you feel better.

Respecting your Body - How to do so and Why?

Sun, 10 Dec 2023 03:48:41 GMT

How and Why you should Respect your Body

WEAR CLOTHES THAT FIT YOU

Wear clothes that are comfortable for you. Wearing too tight of clothing just reminds you of the unrealistic thin ideal that you’re “failing” to accomplish.

STOP COMPARING YOUR BODY TO OTHERS

You don’t know anyone else’s story.They may have the “perfect” body but you have no idea what’s going on inside them. Bodies come in all different shapes and sizes. All bodies are beautiful.

PRACTICE SELF-LOVE ACTIVITIES

Replace critical thoughts with loving thoughts. Do something nice for yourself, write down positive things about yourself, place a sticky note with a positive message on your mirror, get enough sleep, go for a walk.

GET SUPPORT WHEN YOU NEED IT

Ask for help when you need it, whether it’s asking your family, spouse, or a trusted facebook group for support. find people who understand your intuitive eating journey and build an environment that will support you.

STOP USING THE SCALE TO MEASURE PROGRESS

Weighing yourself can cause anxiety and bring negative self talk. Squeezing into skinny jeans from when you were a kid doesn’t help either. Measure progress based on how you feel, how happy you are, how energetic you feel.

FUEL YOUR BODY

Give yourself permission to eat. Throw out the diet behaviors. Nourish your body by eating a well balanced diet so you can get the nutrients you need to thrive.

How to Manage Stress in a Healthy Way

Sun, 10 Dec 2023 03:42:30 GMT

HOW TO MANAGE STRESS IN A HEALTHY WAY

How Stress Impacts your Weight

Cortisol is a hormone that increases when stress is high. High cortisol can increase hunger and can trigger salty, sweet, and fried food cravings. This makes losing weight more difficult. High stress causes high cortisol levels which lead to more difficulty in losing weight.

Coping Mechanisms and Stress Relief Strategies

Self Care Journal
Practice Yoga
Listen to a guided meditation
Read a book
Drink a cup of Tea
Go for a walk
Listen to music or a podcast
Take a bath or warm shower
Breathe deeply
Exercise
Connect with supportive people
Take a hike
Practice mindfulness
Dance
Diffuse lavender essential oil
Take a nap

L-Theanine and Gingko Bilboa

Sun, 10 Dec 2023 03:36:10 GMT

L-Theanine and Gingko Bilboa

WHAT IS L-THEANINE?

L-theanine is an amino acid found in tea and mushrooms. It is also used as a supplement that affects brain function by relieving stress, improving mood, and maintaining sleep. It is generally safe and well-tolerated. However, there hasn’t been much scientific evidence to support these claims.

What drugs could L-Theanine interact with?

Drugs to treat high blood pressure
Stimulants to treat ADHD

Potential Side effects:

Appetite loss
Diarrhea
Nausea
High doses : liver toxicity

WHAT IS GINGKO BILBOA?

Gingko Bilboa is a tree but it’s leaves are used as a supplement for brain health. It is a vasodilator, helping to open up the blood vessels. Pregnant and elderly should be aware that it increases bleeding. It is generally safe but must be used with caution as it has interactions with medications and other dietary supplements.

What drugs could Gingko Bilboa interact with?

Medications used for the brain
Levodopa, Dilantin
Warfarin, Coumadin and other blood thinner medications
Vasodilators

Potential Side effects:

Headache
Upset stomach
Skin reactions
Increased bleeding

Tips for Picky Eaters with Autism

Sun, 10 Dec 2023 02:58:50 GMT

Tips for Picky Eaters with Autism

Introduce new foods slowly, and in small amounts

When introducing new foods, do it in small, manageable amounts. Start with one new food at a time. This may take longer but it creates trust and confidence to try new foods.

Find their Sensory Preference

Kids may be oral sensory seekers, Adapt to their sensory needs by considering the types of foods you give them and the way it’s served. Lots of kids like crunchy foods, some options that have a crunchy sensation is cucumbers, celery, sugar snap peas, apples, string beans, apples and carrots.

Add more Color to their Diet by..

Children with autism lean forwards food lacking color because it’s not intimidating and they trust that color. Add more color (fruits and veggies) to their food by freezing it in popsicles, blending it in smoothies, dip it in a sauce, drizzle it on top of a meal, or put it on a skewer. Sneak some fruits and veggies in by adding them to baked goods, and adding food dye to it to make it look fun. Mix fruit and veggies into foods they already enjoy.

Change the texture, shape and appearance

Change the texture, shape or appearance of a food they already enjoy. For example, if your child likes apples, cut them into slices, and make applesauce and apple pie. This can lead to more comfort and trust with various food in the future.

Keep Trying

Kids need to be offered food as many as 15 times before they will eat it. Keep trying using different preparation methods, and try to remain patient.

What vitamins and Minerals are Extra Important for kids

Sun, 10 Dec 2023 02:41:00 GMT

What Vitamins and Minerals are Important for Kids

Calcium:

Calcium is required for bone health and teeth. It is the main mineral found in bones. Consuming enough calcium can help the bones grow big and strong, which is especially important as a kid. Calcium does not get absorbed easily, phytates in spinach and beans can interfere with that absorption.

Sources of calcium include tofu, yogurt milk, cheese, sardines, figs, oranges, white beans, broccoli

Vitamin D:

Vitamin D supports healthy bones and teeth and supports the immune system. Vitamin D acts as calcium’s assistant for absorption. Vitamin D can come from food sources and the sun. Make sure to stay in the sun for at least 15 minutes before applying sunscreen. In the winter, levels from the sun will be more difficult to get, so obtain from food sources too.

Vitamin D food sources include salmon, mackerel, sardines, milk-fortified, orange juice-fortified, cereal-fortified, egg yolk

Iron:

Iron is important for oxygen transport and blood production. Iron is needed for normal brain development and a lack of iron can make us feel tired. Kids with iron deficiency can experience problems with concentration, attention span, and difficulties in school. Heme iron is more readily absorbed by non-heme iron. Pair non-heme iron, with vitamin C for better absorption.

Heme iron sources i nclude beef, chicken, oysters, eggs, tuna
Non-heme iron sources include cereal, dark leafy greens, quinoa, potatoes with skin

Vitamin A:

Vitamin A is important for vision & eyesight, organ development, cell growth and your immune system. The vitamin A that comes from animal products are more easily absorbed but have an upper limit. Vitamin A from plant foods contain beta-carotene and do not have an upper limit so you can safely eat as much beta-carotene fruits and vegetables.

Sources of Vitamin A i nclude beef liver, eggs, butter, milk, sweet potato, pumpkin, carrots

B-vitamins:

The B-vitamins are essential for energy metabolism. They are needed to convert the carbohydrates, protein, and fats into energy that your body can use. Most B-vitamins are found in beef, chicken, fish, milk, eggs, whole grains and enriched cereals. A common B-vitamin deficiency is B-12. Vitamin B-12 is required for proper brain function, and creating energy.

Vitamin B-12 sources include eggs, beef, yogurt, nutritional yeast (fortified), cereals (fortified), salmon, and liver.

Vitamin C:

Vitamin C is a main vitamin involved in keeping the immune system strong. But it’s also required for collagen synthesis which is needed for bone growth and development, and is an antioxidant.

Children's young immune systems can make them more prone to getting sick, getting the adequate amount of vitamin C can help reduce this.

Vitamin C sources include fruits and veggies such as kiwi, orange juice, grapefruit, strawberries, sweet red bell pepper, broccoli, and tomato

What are your Macronutrients?

Sun, 10 Dec 2023 02:27:02 GMT

WHAT ARE MACRONUTRIENTS?

Macronutrients are the nutrients that our bodies need in big quantities to provide us with energy. These include your carbohydrates, protein, and fat.

CARBOHYDRATES:

Carbohydrates are your body’s primary fuel. It is recommended to be consuming 45-65% of your daily calories from carbs! They provide your body with energy, and enough fuel to build and repair itself. Your brain needs carbohydrates to function properly. The 2 types of carbs are simple and complex carbohydrates. Complex carbohydrates can provide the body with more vitamins, minerals and fiber. Some sources include oats, whole wheat pasta and bread, quinoa, cereal, potatoes, and granola.

FAT:

Fat is important for storing energy, insulating our bodies to keep us warm, and protect our organs. It is recommended to be consuming 20-35% of your daily calories from fat! Fats are needed to help our bodies absorb vitamins & minerals. The 2 types of fats are unsaturated and saturated fats. Consuming more unsaturated fats than saturated fat can strengthen and protect our heart! Sources of unsaturated fat include fish such as salmon, mackerel, avocado, olive oil, nuts, seeds, and saturated fats such as steak, butter, and milk.

PROTEIN:

Protein is important for building and repairing your muscles and bones so they can stay strong and feel great! It is recommended to be consuming 10-35% of your daily calories from protein! Protein helps with digesting your food, regulating hormones to balance your mood. It helps keep our nails, skin and hair strong too. Some sources include chicken, eggs, beans, fish, tofu, beef, nuts, and dairy.

Nutrition for Gastritis

Sun, 10 Dec 2023 02:07:10 GMT

GASTRITIS

What is it?

Gastritis is indicated by the inflammation and damage to the stomach lining. It’s usually temporary but can be chronic. Common causes include infection, anti-inflammatory medications and alcohol.

Common Symptoms Include:

Loss of appetite
Nausea or indigestion
Vomiting
Pain in the upper abdomen
Blood in vomit and stool
Weight loss
Hiccups

Foods to Consume:

Probiotics - Yogurt, kimchi, sauerkraut
Foods high in fiber- fruits, veggies (low acidity), legumes
Omega 3s- Fish, nuts, seeds
Lean protein- Chicken, Turkey
Grains - oats, barley

Foods to Limit:

Spicy foods - hot salsa, buffalo sauce, hot wings
Acidic foods
Alcohol
Fried foods - chips, fries, etc..
Coffee
Soda, carbonated beverages

Low FODMAP diet

Sun, 10 Dec 2023 01:56:38 GMT

LOW FODMAP DIET

WHAT IS IT?

A low fodmap diet is a temporary diet used to help manage symptoms of digestive disorders. A low fodmap diet helps you discover which foods are causing symptoms.

Who's a good candidate for this diet?

The low fodmap diet is used for people with irritable bowel syndrome (IBS), SIBO, and other disorders that cause intestinal and digestive issues. This diet can be beneficial for anyone that has problems with digestion, sensitive to bloating, excessive gas, or if you have chronic constipation or diarrhea.

HIGH FODMAP FOODS: Foods to Avoid

Vegetables: Onion, garlic, corn, peas, brussel sprouts, artichoke, asparagus, mushrooms, cauliflower, snow peas
Fruit: apples, pears, mango, cherries, watermelon, figs, dried fruit, blackberries, peaches, grapefruit
Grains: Wheat, barley, couscous, farro, semolina, rye
Legumes: kidney beans, split peas, baked beans, chickpeas, lentils, black-eyed peas
Dairy products/alternatives: milk, margarine, soft cheeses, cottage and ricotta cheese, yogurt, ice cream, oat milk, soy milk
Sweeteners: Honey, agave, high fructose corn syrup, fructose, mannitol, xylitol

LOW FODMAP FOODS: Food to Consume

Vegetables: Carrots, arugula, broccoli, kale, green beans, bell peppers, bok choy, potato, tomato, zucchini, eggplant, collard greens, baby spinach, swiss chard
Fruit: Banana, strawberry, blueberry, grapes, kiwi, olives, oranges, plantain, raspberry, grapes, cantaloupe, pineapple, honeydew
Grains: Oats, quinoa, corn, quinoa or rice pasta, brown rice, amaranth, spelt
Protein: Eggs, tofu, plain cooked meats, poultry, and seafood, tempeh
Seeds/Nuts: Pumpkin seeds, walnuts, macadamia, peanuts
Dairy products/alternatives: almond milk, brie cheese, feta, hard cheeses, soy milk
Sweeteners: Maple syrup, rice malt syrup, dark chocolate, table sugar, brown sugar

Understanding Chron's Disease

Sun, 10 Dec 2023 01:34:54 GMT

Understanding Chron's Disease and Nutrition to Help

What is Chron's disease?

A chronic inflammatory bowel disease that affects the lining of the digestive tract. Common symtoms include diarrhea, abdominal pain, weight loss, and fatigue.

Phases of Chron's:

Phase 1: Phase when you are experiencing flare ups or bleeding. At this stage, you may not be able to tolerate much food but texture is key. This phase includes blended, soft-cooked foods.

Phase 1 Foods include:
Smoothies
Pureed Vegetables
Pureed soups
Yogurt
Miso soup
Ground meat and fish
Well cooked oats

Phase 2: This phase consists of introducing more foods and textures. When your symptoms have improved significantly but may not completely gone away. You may be able to add more fiber into your diet but can have a hard time digesting foods very high in fat or fiber.

Phase 2 foods include:
Well cooked lean meat and poultry
Soft greens like butter greens
Nut butters
Tomatoes
Baked goods using gluten free flour such as banana bread or corn muffins
Pureed berries with seeds strained

Phase 3: R emission phase, where you are more comfortable eating more variety of foods. The phase when your bowel movements are solid and well controlled.

Phase 3 foods include:
Citrus fruits
Stir-fried meat and vegetables
Whole beans
Shellfish

Foods to avoid altogether:

Trans fat
Emulsifiers (carrageenan, maltodextrin)
Refined sugar
Grains, except for oats & barley
Fast food & Processed food
Milk & fresh cheese

Nutrition for Diabetes Inspidus

Sun, 10 Dec 2023 01:23:45 GMT

Nutrition for Diabetes Inspidus

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Tips to Maintain a Healthy Diet during the Holidays

Thu, 30 Nov 2023 02:51:08 GMT

How to Maintain a Healthy diet during the Holidays

Have a snack before going to a function

Having something small before going to a party is a good tactic to prevent yourself from overeating. Typically at parties or holiday events, there are not usually the healthiest options but that is totally okay, because you don't need to restrict yourself. But if you eat something small before you go to the party, you're less likely to overindulge and more likely to take just enough to feel good after. If you restrict yourself from eating all day because you're waiting to indulge at the party, this will only lead to you being more likely to overeat, resulting in a stomach ache, and potentially food guilt. Additionally, you will have less of the opportunity to choose from healthier options that you can make before coming to the party.

Eat the foods you want, but have smaller portions

There is no need to restrict yourself from the food that you enjoy eating, especially around a time that should bring lots of joy. Embrace and enjoy the holidays, use these tips to guide you, not restrict you. In order to feel better, keep the portion sizes of the foods that may not make you feel great to a minimum. Give yourself full permission to have that pumpkin pie, or that piece of ham but consider having a small piece of it. By decreasing the portion sizes of certain foods instead of restricting yourself completely, this will allow you to embrace the delicious flavors, and enjoy your holiday season while helping you maintain your diet and progress that you've made. This will prevent you from feeling like your holiday was ruined because you missed out on all the food.

Have a balanced plate

Reach for the fruits and veggies at the party. When you look at your plate, try to aim for your plate to be 50% full with fruits and vegetables. Aim to consume lean proteins such as chicken, fish, turkey, or beans. Make sure there's various colors on your plate. Having a colorful plate can indicate that you are consuming lots of vitamins and minerals.

Eat mindfully

When you eat, slow down and savor each bite of the food that you are eating. Don’t worry about finishing all what's on your plate, rather focus on your hunger cues to tell you when your body has had enough food for nourishment.

Go Easy on the Alcohol

Too much alcohol can put lots of stress on the body- physically and mentally. Instead of overdoing it and regretting it the next day, swap it out for some sparkling water, soda water, apple cider, or fresh juice. Cocktails tend to have lots of added sugar and fat to it, which can hinder your health so reducing the amount you consume with some refreshing soda water can be a great balance.

Stay active

The holidays are thought of as a happy, enjoyable time of year but it can be stressful. Don’t forget to incorporate exercise into your routine to help manage the stress leading up to the holiday. In addition to exercise helping manage stress, it's another important part of health. The holidays can get busy but be sure to find some time to take a walk or take a fun exercise class with your friends and family.

Don't overly restrict yourself

Get rid of labeling food as “good” or “bad” and enjoy the holiday food. If you tell yourself not to have a certain food, you will end up craving it more and more, until you end up overindulging. To prevent this, get rid of judgment and “food rules.” Focus on nourishing yourself while practicing gentle nutrition with the tips above.

There are plenty of new recipes added to our website under the tab “ Recipes ” that includes healthy yet delicious holiday recipes that you can use to maintain a healthy diet during this time of year!

Creative Ways to Encourage Fruits and Veggies with Kids

Thu, 30 Nov 2023 02:45:21 GMT

Creative ways to Encourage Fruit and Veggies with Kids

Let the child choose a new bowl, spoon, cup or other utensil each month. This will encourage them to eat the food off of their plate or utensil.
Encourage the child to participate in the cooking process. Get some child safe knifes and utensils, and have them help. They will be more inclined to eat some food if they are involved in the process.
Make fruit or veggie breads or muffins. Add food coloring if it is more appealing to the child.
Add baby fruits or veggies to a food with similar texture. Chop the fruit or veggie up very small so they may not even notice. For example, add butternut squash to Mac n cheese.
Prepare fruits and veggies in different textures that is similar to textures they like.
Make animals and shapes out of fruits and veggies, paint the plate with vegetable sauces to make it more decorative, for example a spinach pesto or tomato sauce.

Importance of Sleep

Sat, 25 Nov 2023 03:36:45 GMT

Why is Sleep so Important?

Influences hunger and cravings: With decreased sleep, your ghrelin hormones (hunger) will increase and your leptin (appetite suppressant) will decrease. People who get less sleep are more prone to weight gain.

Affects Mental Health: If you don’t get enough sleep, this will lead to poor mood, increased anxiety, depression, irritability.

Influences Food Cravings: When you don’t get enough sleep, you tend to crave more sweet, salty, and fried foods.

Affects Metabolism: Chronic sleep deprivation can slow metabolism. Getting enough sleep can help you stay at a healthy weight.

Impacts Immune System: If you don’t get enough sleep, your immune system is weaker and you can have decreased ability to fight diseases.

How to Change Negative Thoughts

Sat, 25 Nov 2023 03:31:29 GMT

How to Change Negative Thoughts

Think Rational Thinking: Rational thinking can help you challenge the unrealistic, negative thoughts, and deny those thoughts. Thinking rationally helps to replace the thoughts with realistic, positive ones.

Challenge your thoughts: Go for the “grey”, allow yourself to eat foods you have restricted. Cultivate self-awareness to help challenge those thoughts.

Get rid of the Negative words: Replace “should” and “shouldn't” words with words like “can” and “may have.” For example, saying “I can have this food”

Have Meals during Pleasurable times, Not Stressful Times: Most of the time, when you eat during stressful times, you are not actually hungry but just trying to soothe the negative feelings. But, this can make you feel even worse about your behaviors.

Enjoy food: Recognize that your negative thoughts about food come from toxic diet culture. Enjoy foods that were previously restricted, allow yourself to eat what you crave.

Intuitive Eating Tips

Sat, 25 Nov 2023 03:24:20 GMT

Intuitive Eating Tips

Ditch the diets: Stay committed to ditching diet culture. Give up the idea that thinness equates to health and self-worth. Give up the idea that there is an ideal body size.

Eat what you crave: Get rid of the idea that certain foods are “good” and “bad” Give yourself permission to eat the foods you actually enjoy.

Pursue a Supportive Environment: Find people who support your intuitive eating journey, and set boundaries with people who that don’t. Unfollow those that promote diet culture.

Work towards variety: Aim to maintain a balanced plate that will help you feel your best and provide your body with the nutrients it needs.

Realize hunger is a good thing: Physical hunger is your body’s way of telling you that it needs to be nourished. If you’re hungry, allow yourself to eat without judgement.

Avoid using the scale to measure "progress": Use non-scale victories to measure your progress. Focus on how good you feel, and how amazing it is to be nourishing your body.

Practice mindful eating: Use your senses; sight, smell, touch, and taste to connect to your fullness and satisfaction. This will cause you to be less likely to mindlessly overeat.

Be patient with yourself: Know that practicing intuitive eating takes time. Practice self-compassion to help you move forward without feeling like a failure.

Nutrition for High Cholesterol

Sat, 25 Nov 2023 02:52:26 GMT

Nutrition for High Cholesterol

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How to make Thanksgiving food More Nutritious

Sun, 19 Nov 2023 16:11:09 GMT

How to make Thanksgiving Food More Nutritious

Thanksgiving is a time to enjoy food with friends and family. We also need to remember that feeling good by eating nutritious foods and not overdoing it is also important for our bodies. Remember that there’s no need to overdo it. Enjoy all foods while aiming to have more of the foods that won’t make you feel horrible after. Limiting food does not mean it’s off limits, simply consume a smaller amount and add more of the food that nourishes your body.

Incorporate more fruits, vegetables, and lean meats.

How to add more Fruits to Thanksgiving?

Add fruits to pies, ice cream toppings, make a fruit salad, add fresh fruit to pastries. In desserts, add more fruit than the recipe calls for. Typical fruit during thanksgiving are cranberry, apple, figs, grapes, & pears.

How to add more Vegetables to Thanksgiving?

Don’t skip out on veggies! Add veggies to different entrees like adding kale to stuffing, mushrooms to gravy, spinach to mashed potatoes or a vegetable casserole. Veggies can be added to dessert too like zucchini brownies. Make sure to have a variety of color on your plate. Typical veggies during thanksgiving are green beans, Brussels sprouts, squash, peas, roasted carrots.

How to add more Lean Meats to Thanksgiving?

Stick with the leaner cut meats like turkey and chicken. And remember don’t overdo it, aim to have a variety of foods AND color on your plate. Baked beans are a great option too.

Happy Holidays!

Nutrition for Menopause

Sun, 19 Nov 2023 16:03:51 GMT

Nutrition For Menopause

What is Menopause?

Menopause is described as the point in time 12 months after a woman’s period. It is the end of your menstrual cycles. During this time, a woman’s body produces less hormones specifically less estrogen and progesterone. This typically happens during the ages of 45 and 55. Menopause can result from naturally declining reproductive hormones.

Signs and Symptoms of Menopause:

• Fatigue

• Absence of or irregular menstrual cycle

• Night sweats

• Hot flashes or sweating

• Osteoporosis

• Weight gain

• Slower metabolism

• Loss of scalp hair

• Insomnia

• Mood changes

Nutrition and Menopause

• Combine carbohydrates with protein:

In order to get adequate energy throughout the day while managing your mood, make sure your snacks and meals have one source of carbs and protein in them. Snacks such as fruits with nuts or fruit with cheese. Meals such as potatoes and chicken, fish with rice, or beans with veggies.

• Aim for 20-25 grams of protein per meal.

• Consume more complex carbohydrates:

Nutrient dense carbs like fruits, veggies, and whole grains, are a great option because our bodies can’t handle carbohydrates as well compared to before. Incorporate more oats, sweet potatoes, berries, veggies, and quinoa.

• Incorporate more healthy fats. Estrogen is cardioprotective, so when our estrogen decreases with menopause, we need to protect our heart health even more by adding healthy fats such as fish, nuts and seeds.

• Consume foods that promote bone health:

As we age, we don’t build our bones anymore, so it’s imperative to consume a diet that has enough calcium, vitamin K and vitamin D. Adding foods such as fish, chicken, yogurt, tofu, milk, dark leafy greens can increase your calcium and vitamin D levels.

• Increase your physical activity, specifically strength training:

Strength training and exercise can slow muscle loss and weight gain that you can experience with menopause and can increase your bone density.

• Decrease your caloric intake :

Since our metabolism slows down as we age. To maintain or decrease your weight, it is best to slightly reduce your caloric intake while incorporating physical activity.

Supplements that may help you:

Calcium.

When estrogen decreases, there becomes more calcium loss in the body. Calcium is necessary for bone health.

Vitamin D.

It assists in calcium absorption, bone health & brain function.

Vitamin B-12.

As we age, our ability to decrease B-12 decreases. B-12 is necessary for brain function and nerve health.

What is Weight Stigma?

Fri, 10 Nov 2023 15:45:05 GMT

What is Weight Stigma?

Weight stigma refers to the ideologies and discriminatory acts targeted towards one based on their weight and size.

What is it?

Stigmatized as lazy, having a lack of will power, lower intelligence, unattractive, & unhygienic
People who are overweight or obese can experience teasing, negative commentaries
It can result in bullying in school, discrimination in the workplace, and even by medical professionals

Consequences:

Can lead to depression, anxiety, and low self-esteem, and self-criticism
Can weaken an individuals social life, relationships, Leads to avoiding social situations and self-isolation
Fear of stigma leads to avoidance of medical care, & an increased rate of disordered eating

How to Combat It?

Look at your own attitudes, behaviors & beliefs about weight to ensure you don’t have weight bias
Improve your knowledge and realize obesity is a complex condition
Show respect towards everyone no matter what size they are & show compassion by choosing kind, thoughtful words

Mindfulness Techniques

Fri, 10 Nov 2023 15:37:02 GMT

Mindfulness Techniques

Mindfulness Exercises

Being fully present to whatever you are doing while not focusing on the past or future. Or simply sit and take a moment to reflect.

Meditation

Find a quiet spot, relax all your tensed up muscles, close your eyes, focus only on your breath, your inhales and exhales.

Yoga

Find a quiet spot, relax all your tensed up muscles, close your eyes, focus only on your breath, your inhales and exhales.

Journaling

Find a comfortable, quiet spot with no interruptions. set an intention for your journaling practice. Take some deep breaths to calm yourself, and start to write freely without judgement.

Breathing

Notice your body and invite it to relax in a comfortable, quiet place. Tune into the rhythm of your breath, notice where you’re breathing from when you take deep breaths. Continue breathing like this for at least 5 minutes.

White Rice vs Brown Rice

Fri, 10 Nov 2023 15:16:55 GMT

What are the differences between White and Brown Rice

White Rice:

White rice is lower in carbohydrates, fiber, calories, protein, and fat. It is lower in most vitamins and minerals but is higher in folate.
White rice is more refined and processed than brown rice. In white rice, the germ and bran are removed in a milling process.
Most white rice is enriched with minerals and vitamins that it lost in the milling process.
The texture of white rice is a fluffy, soft texture.
White rice is easier to digest if you have issues digesting fiber.
It is a simple carbohydrate.
White rice is quicker to cook than brown rice.

Brown Rice:

Brown rice contains more fiber, carbohydrates, and is higher in vitamins and minerals such as magnesium, manganese and vitamin B3.
Brown rice is less refined than white rice because it did not undergo the killing process. It has the hull, germ, and bran layer intact.
Brown rice is classified as a whole grain, and is a complex carbohydrate.
Brown rice has a lower glycemic index than white rice, making it better for people regulating their blood sugar.
Brown rice is typically less soft than white rice, and tastes nuttier and more dense.
It has more protein in it, keeping you nourished for longer.

Overall, the differences between white and brown rice are not too significant.

What is Orthorexia?

Thu, 09 Nov 2023 23:36:33 GMT

What is Orthorexia?

Orthorexia is a mental health condition that is an unhealthy obsession with eating nutritious foods that can lead to diets so strict, it can have health related consequences.

What are the consequences?

Unintended weight loss, can be severe
Nutritional deficiencies
Lack of social functioning, isolation
Self-punishment
Rigid avoidance of lots of foods
Impaired immune system
Emotional instability
Constipation
Osteoporosis

Intuitive eating vs dieting

Thu, 09 Nov 2023 23:36:32 GMT

Intuitive Eating vs. Dieting

Dieting:

• Is a diet that has restrictive rules

• All-or-nothing approach, if you make a mistake, you will be punished

• Sets unrealistic goals, is harmful and unsustainable long term

• Labels food as “good” or “bad” and based your self-worth off of that

• Focuses on eating solely for weight loss and physical appearance

• Moves your body for the purpose of burning calories

• Focuses only on physical appearance

Intuitive Eating

• Is NOT a diet but a practice

• Has a compassionate approach by embracing failures and moving forward

• Realistic, and sustainable long term

• Does not include food restrictions, you are able to have whatever you choose to eat

• Focuses on eating for enjoyment and nourishment

• Moving your body because it feels good

• Focuses on overall health, including mental, social & physical

What is Weight Cycling?

Thu, 09 Nov 2023 23:36:31 GMT

What is Weight Cycling?

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What does your NPY signal mean?

Wed, 08 Nov 2023 15:30:27 GMT

What does your NPY signal mean & what is it?

NPY is a neurotransmitter than your brain releases when it’s hungry. This signal triggers cravings for carbohydrates, and is highest in the morning. NPY is a natural response that is released in response to a time of food deprivation. For intuitive eaters, and people who aren’t restricting themselves, their NPY levels go down once they eat. But if you deprive yourself of food for a long duration, which is commonly seen in disordered eating and dieting, this can cause chronically elevated NPY. This causes you to still get intense cravings for food even after you’ve eaten. If you’ve tried to restrict you calories in the past and got bad cravings for carbohydrates that may have led to binging, chronically high NPY may have contributed to this.

Why Eating Less & Exercising more DOESN'T always lead to Weight Loss

Fri, 03 Nov 2023 14:51:48 GMT

Why Eating Less and Exercising more might NOT lead to Weight loss

Eating too little calories causes your metabolism to slow down, so even if you are exercising more it means you will burn less calories when you engage in physical activity. This slow metabolism can continue once your diet is over, leading to weight gain once your food intake is increased again. Not eating enough causes your body to think it's in starvation mode, which can elevate blood sugar levels and delay the insulin response, which encourages your body to store the calories you do consume as fat, instead of using them for energy.

Overtraining

Excessive exercise, especially when your body is not used to it can actually be harmful to you. Too much exercise can raise our cortisol levels, which causes your body to break down the muscle and makes your body store more fat. It is also detrimental to your immune system and mood, making you more prone to sickness and more irritable.

Stress levels

Stress plays a huge role in whether or not you can lose weight or not. If we have high levels of stress, we have higher levels of cortisol. High cortisol is associated with increased hunger, and can trigger strong cravings for fried, salty, and sweet foods. Cortisol also slows down your metabolism to conserve energy, which is another reason why you might not lose weight by eating less and exercising more. You are stressing out your body, and if you are new to exercise and decide to have intense workouts every day all of a sudden, your body will be in shock, which has negative effects.

Okay so how can I lose weight with exercise in a Healthy way and have it stay off?

Nourish yourself with food

Focus on nourishing yourself and your body. Once you start incorporating exercise into your weekly routine, you are burning more calories. This means you're going to actually have to start eating more. I know it can be scary, but restricting yourself will only lead to binging, overeating, and excess fat stores because your body's in starvation mode. Eating enough will support a healthy metabolism, enabling you to gain muscle and lose fat while fueling your body enough to feel good the next day, and for the next workout.

If you don't fuel your body with the proper nourishment, you won’t be able to recover well, which can put lots of stress on your body.

Be realistic with your Exercise goals

Another step you can take to exercise in a healthy, balanced way is to take it one step at a time. In reality, if you haven’t worked out a day in your life and suddenly expect to go to the gym for 2 hours every day, it most likely will not work. Instead start slow, “slow and ready wins the race” after all. Make sure your exercise routine can be something you will want to stick to in the long run. “Ask yourself, is this exercise something I enjoy, or do I prefer another physical activity?” “Is this amount of exercise something I can do consistently based on my schedule without burning out?” If you answer no to these questions, you most likely won’t stick it. Setting a realistic goal will not only help you with your weight loss goals, but also help balance your stress levels. If you overtrain, you will just be holding yourself back. Be sure to set a realistic exercise routine that you can see yourself sticking to without burning out.

Go easy on yourself

With overtraining and restricting your calories, you are not only making it stressful on your body but on your mind as well. This can lead to negative feelings about yourself including depression, anxiety, and self-doubt. Stop putting so much pressure on yourself based on the number on the scale, that is only a very small factor in weight loss. Shift that focus on how good you feel to nourish your body with food, and how energized and strong you feel after exercising instead.

DIFFERENCE BETWEEN TABLE SALT, SEA SALT & HIMALAYAN SALT

Mon, 23 Oct 2023 01:10:03 GMT

DIFFERENCE BETWEEN TABLE SALT, SEA SALT AND HIMALAYAN SALT

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STRATEGIES TO ACCEPT YOUR BODY

Mon, 23 Oct 2023 00:49:10 GMT

STRATEGIES TO ACCEPT YOUR BODY

1. RESPECT YOUR BODY

Realize that there is no “perfect” body. All bodys come in different shapes and sizes . Embrace your body.

2. PRACTICE SELF-CARE

Come up with a self-care routine where you make it a priority take care of yourself, routinely. From anything to journaling, meditating, taking a bath to doing your nails, makeup, or a facial. Whatever self-care means to you, practice that often.

3. QUESTION NEGATIVE THOUGHTS

Ask yourself during negative thoughts, “would i talk to someone like this?” “Would I talk to my kids, or friends like this?" If you wouldn't, then you shouldn't be talking to yourself like this either.

4. PRACTICE BODY KINDNESS

Consider yourself your best friend, build the bond within your heart, body, and mind to include more positive feelings about yourself.

5. DITCH THE SELF-CRITICISM

Ditch self-criticism and replace it with self-compassion. Be easy on yourself and don't beat yourself up over mistakes that are normal, but give yourself grace.

6. PURGE SOCIAL MEDIA

Unfollow and unsubscribe accounts that promote diet culture, and ones that make you feel bad about yourself.

What is PCOS?

merisa@livenourishedtoday.com (Merisa Martinez) — Sat, 21 Oct 2023 22:53:04 GMT

What Is PCOS?

PCOS, or polycystic ovary syndrome is a hormonal and metabolic condition that occurs when you’re ovaries create excess hormones, having high levels of androgens (male hormone). PCOS involves insulin resistance which up chances for diabetes, but can be prevented with lifestyle changes.

MOST COMMON SYMPTOMS:

Irregular periods

Hair loss
Excess facial and body hair

Acne

Weight gain

Insulin resistance

Small cysts on ovaries

LIFESTYLE FACTORS TO IMPLEMENT:

Consume nutritious foods
Add exercise into your routine Manage stress
Make sleep a priority

NUTRITION TIPS:

Consume a protein source at each meal and snack: This helps prevent glucose spikes.
Include more fiber -rich vegetables, beans, and fruit.
Limit intake of processed foods, added sugar & saturated fats . Consuming lots of these foods can increase inflammation & contribute to insulin resistance & weight gain.
Consume more omega 3s such as salmon, avocado, olive oil, nuts & seeds. This can help mood, protect our heart & fights inflammation.
Include more beans : Beans contain fiber, protein & vitamins helping with weight management & are low in saturated fat.
Cut back on dairy: Dairy has been shown to increase insulin levels, acne, & androgens. Limit yourself to 2 or less servings per day.
Drink tea: Drinking spearmint or green tea can lower testosterone, reducing the appearance of unwanted hair. Cinnamon tea can help with insulin resistance & cholesterol levels.
Intermittent fasting : Can improve the bodys insulin response.
Consume coffee and alcohol in moderation.
Try coconut water : Can help with menstrual cycles by alleviating cramps & fatigue.

SUPPLEMENTS TO HELP:

Vitamin D: Has been found to reduce testosterone levels, androgens & plays an important role in fertility.
Ovasitol: Can improve insulin sensitivity, helps with hormonal balance, & improves ovulation.
Berberine: Improves insulin sensitivity and gut health.
Probiotics : Improves cholesterol, insulin, & testosterone levels. Helps reduce inflammation.
Chromium : Shown to improve insulin sensitivity and reduce testosterone levels.

WAYS TO KEEP YOU ON TRACK WITH RECOVERY

Fri, 20 Oct 2023 14:22:40 GMT

WAYS TO KEEP YOU ON TRACK WITH RECOVERY

CONNECTION

Connect with people, animals, or

spirituality. This can help you not feel so

disconnected and isolated mentally,

physically, and emotionally. Ask yourself,

who's your support system?

COURAGE

In order to overcome your fear of failure,

body image or weight gain, you have to

face those fears. Face food fears by

slowly adding the food you restricted

back into your life without labeling it as

good or bad.

COMMITMENT

Make recovery from your eating

disorder a priority. Make sure to pick

yourself after a slip-up. Understand your

only human and will make mistakes

and up and downs in the journey but

stay committed to yourself by

continuing to move forward.

REALISTIC TIME FRAME

Allow yourself to occupy your time

doing new things and activities. Find

new hobbies, and discover yourself more.

Real change takes time, trust the

process and avoid putting an

unrealistic time frame on it.

CLARITY

Ask yourself, what am I currently

working on in my recovery? What

do I want to replace that behavior

with?

Merisa Martinez, MS, RDN

www.livenourishedtoday.com

What to Expect in your First Year of Intuitive Eating

Wed, 18 Oct 2023 02:18:53 GMT

What to expect in your first year of intuitive eating?

During your first year of intuitive eating, you will experience a magnitude of emotions. Change is hard, but the outcome is worth it. Even though our old eating disorder habits are harmful, we may still try to cling to them because it's all we know. Throughout the beginning of this journey, you can experience resistance, weight gain, self doubt. But will also experience self-confidence, self-worth, self-compassion, and find a new support group. Any journey has ups and downs but finding beauty in the journey will help keep you going so you can finally free from dieting.

Resistance:

It’s normal to be resistant to change. Even though our old eating disorder habits are harmful, we may try to cling to them because that’s all we know. We can resist change because they’re new from what we’re familiar with. It will get easier once intuitive eating is practiced but try to embrace the resistance you experience during the early stages of your journey.

Self-doubt:

You might question whether you’re strong enough to overcome your previous harmful diet or not. You may doubt if recovery is even possible. It may seem like your ability to stop dieting and having a negative relationship with food is impossible, and that every time you try to repair your relationship with food, it never works.

Weight gain:

Once you start nourishing your body with the nutrients it was deprived of, you can gain weight or feel physically uncomfortable. Adding back foods that you’ve restricted for years can cause moments where you indulge in that food. During the first year, these moments will happen, and you will be able to control your eating habits.

Self-confidence :

You will start to realize you are worthy of good things no matter what you look like or how much you weigh. Beauty does not depend on size. You will start to understand how much your body does for you, and start becoming grateful for that.

Self-worth:

You will disassociate with the thought that your self worth depends on your size, and how much food. you are able to restrict. You will start to discover more about yourself and start to really figure out what makes you, you?

Self-Compassion :

You will learn how to reframe your negative thoughts, taking on a more compassionate approach. You will learn not to be so hard on yourself, and to stop beating yourself up over the amount of weight lost or the restrictive diet you keep breaking. As you overcome your body image issues, you will realize that the journey is not all up but it has many ups and downs. Instead of beating yourself up about the downs in the journey, embrace it and move forward.

New Support Group:

You may find new friends that support you and are on the intuitive eating journey with you. You could realize that the group you're around isn’t supportive and happy that you have found a practice that works for you. There are many online intuitive eating support groups, so if you are struggling with your journey and don’t have anyone around you on an intuitive eating journey, you can join one of these support groups and find your people.

What happens in the Body on Low Calorie Diets?

Thu, 05 Oct 2023 20:33:43 GMT

What is a low calorie diet?

Low calorie diets is an extremely restrictive diet that involves limiting your overall number of calories that you eat or drink in a day. The purpose of this fad diet is to lose weight, however this weight loss is usually temporary with 95% of dieters regaining the weight they lost. Practicing this diet can most often have negative side effects and health risks. Weight loss can be a great thing, it can boost your confidence and improve your health. But, a low calorie diet promotes weight loss in an unhealthy way that is harmful for your physical and mental health.

What exactly does a low calorie diet do to your heart? With limited amounts of food, you are less likely to get the nutrition that your body needs and can cause serious damage without those nutrients. According to the European Society of Cardiology, the sudden drop in calories causes fat to get released from the body and gets taken up by the heart muscle. The heart muscle prefers to choose between fat or sugar as fuel and being swamped with fat worsens its function. This absence of nutrients will cause a loss of heart muscle mass, which ultimately leads to heart damage. This diet also leads to low levels of blood sugar which can lead to heart palpitations.

Why do low calorie diets set you up for failure in the future? Since you are eating so few calories than your body needs, this results in your metabolism slowing down. A slower metabolism causes your body to burn fewer calories, causes muscle loss, and more of the calories consumed will be stored as fat in the body. This resulting slower metabolism from eating less doesn’t just happen during the time that you were on the low calorie diet but can persist long after the low calorie diet has stopped. A lower metabolism may be a big factor as to why the majority of people regain the weight they lost after the diet is stopped.

Are there any other risks of following a low calorie diet? Yes, there are, a major one is nutrient deficiencies. By reducing the calories that your body needs, it is very difficult to meet your daily nutritional needs. Energy deprivation can cause fatigue, dizziness and brain fog. It puts you at an increased risk for developing gallstones, and developing nausea, diarrhea and constipation. Low calorie dieting is detrimental to your mental health as well. By following this diet, you can get higher levels of stress and anxiety, with lots of that worry coming from the thoughts of “Am I losing weight,” “I can’t eat anything” and “Am I losing enough weight?” which starts to become obsessive and leads to self-doubt and unhappiness. Most research shows that caloric restriction can induce antidepressant-like effects of depression. Nutritional deficiencies and the impact restricting ourselves has on our mental health can contribute to low levels of serotonin, dopamine which are needed to regulate mood and happiness.

So, what can I do to ACTUALLY lose weight and increase my health? Low calorie diets are not the option. In fact, most fad-diets today can lead to these negative health effects, which is why intuitive eating is so helpful. Intuitive eating is practice that is sustainable for the long-term. Intuitive eating rejects the toxic diet culture and embraces a more compassionate approach to nutrition. Studies have shown that intuitive eating has a higher retention rate than diets, including low calorie diets.

Instead of focusing on weight loss, change the focus to be on how good eating nourishing food makes you feel. How energized are you? How happy do you feel? Restriction comes with harmful effects, shift your focus on well balanced meals. Listen to your body and eat until you are full. Doing this will increase the amount of nutrients you consume, that you need to feel satisfied. When you shift your focus off weight loss, off calorie restriction and practice intuitive eating, the weight will come off without the constant pressure and unlike low calorie diets, it is a lot more likely to stay off. More importantly, you will feel good doing so, you won’t be depriving yourself, obsessing over the scale and feeling depressed over that number.

Depression and It's Impact on Your Physical Health

Sun, 16 Apr 2023 14:16:42 GMT

Depression and Physical Health

Depression is a major brain disorder that can have a huge impact on your physical health. It may cause your heart rate to slow or your immune system to shut down. It can also affect your sleep and appetite, making it hard to eat enough or feel well.

Your physical health and your mental health often work in concert, so if you have depression, it's important to make sure your doctor knows about any other diseases or illnesses you may have. This can help them find the best treatment for both.

You can improve your physical health by eating right, staying active and getting enough sleep.

Take steps to control stress, boost your self-esteem and increase your resilience. This will help you better handle life's challenges and prevent a relapse of your depression.

Regularly attend group or individual therapy with a psychologist or therapist. This type of counseling can be especially helpful for people with depression who are afraid of talking about their feelings in a one-on-one setting.

Practicing meditation, yoga or deep breathing can help you reduce stress and improve your overall mood. You can also try reflexology, which applies pressure to specific pressure points on the feet, hands and ears, to reduce tension and stress.

If you're taking medication for depression, ask your doctor about other treatments that are effective and don't have harmful side effects. Many people benefit from using a combination of both medications and therapies to treat their depression.

Avoid alcohol and other drugs if you're depressed. These substances can trigger more depression and make it harder to get better. They can also make it difficult for you to think clearly. Be sure to eat a balanced diet, avoiding foods that are high in sugar, fat or salt. You can also try a supplement to increase your serotonin levels, which are known to help your mental health.

Keep a diary of your thoughts and feelings. This will allow you to identify any changes that may be contributing to your depression. It will also help you understand why your depression is happening, which can be a big help when it comes to choosing a medication or other treatment. Getting plenty of sleep is very important for mental health. You should get at least 7-9 hours of sleep each night, and it's recommended to go to bed and wake up at the same times every day.

Staying active can be very helpful for people with depression, too. This can be done by doing something you enjoy, such as walking, jogging or swimming.

It can be hard to get started with a new activity, but if you're determined, it's a good idea to start small and build up to more. It's also helpful to have a support system in place, such as a friend or family member, to offer encouragement and advice.Boosting Your Energy and Weight Loss With Nutritious Foods

Adding a few extra nutrient-dense foods to your diet may help you feel more energetic. This includes a variety of fruits, vegetables, whole grains, and lean protein sources.

Fatty fish and other seafood, like tuna, halibut, salmon, herring, mackerel, sardines, and lake trout, are excellent sources of omega-3 fatty acids. These oils can help reduce stress, improve depression, and ease muscle pains.

Fruit and veggies are a rich source of antioxidants that fight inflammation, which can also contribute to chronic illnesses such as depression. They’re also high in fiber, which keeps you feeling full and prevents overeating.

Snacks are a great way to get in more fruits and veggies, which will boost your energy. Try to avoid refined sugar and artificial sweeteners, which are known to increase stress levels.

A snack with enough carbohydrates and protein will give you energy to last through the day. Veggies and fruit also provide important vitamins and minerals. Getting enough sleep and exercise is also vital to maintain healthy moods and weight. Studies have shown that those with anxiety, depression, or insomnia tend to have lower quality sleep than those who don’t. Having adequate rest can decrease feelings of anxiety, stress, and irritability, according to a study published in November 2014 in the journal Nutrition Research. Coping with negative emotions can be difficult, especially when you’re hungry. Eating a meal that tastes good, especially if it’s satisfying and healthy, can help you feel more secure and confident.

Don’t let food thoughts take over your brain and control your emotions. This will help you stay calm and make better choices when you’re not in a happy place. Eat intuitively and enjoy your meals and snacks. This will help you learn to recognize your hunger and fullness cues, which will lead to eating healthier food more often.

Say no to self-induced food thoughts that tell you you’re bad or good based on how many calories you consume. This is a key part of healing from diet culture. Stop chasing the food police (negative food thoughts) that you’ve internalized from diets. They’re a big part of why you’re struggling with weight loss or bingeing.

Eventually, these negative thoughts will go away and you’ll be free to explore other ways of dealing with emotions. It’s normal to experience some jitters and anxiety in the early stages of healing from diets and rigid food rules. Just remember to stay focused on the bigger picture and be patient with yourself as you learn new skills.

Creamy Strawberry Smoothies

merisa@livenourishedtoday.com (Merisa Martinez) — Wed, 15 Feb 2023 15:35:21 GMT

Green Apple Smoothie

Smoothies are a delicious and easy way to get your recommended daily dose of vitamins, minerals, and fiber. They can also help you meet your vegetable intake goal. Fruits and vegetables are high in nutrition and are known to reduce the risk of chronic diseases. They are packed with fiber, vitamin C, and antioxidants.

Ingredients.

1 cup coconut water
1 medium green apple
1 cup frozen strawberries
1 cup frozen pineapple
1/2 small avocado, pitted and peeled
1 cup baby spinach
1 tablespoon fresh lemon juice
Pinch cayenne pepper

Throw all of the ingredients into your blender, and blast on high for 30 to 60 seconds until smooth and creamy.

Start Your Day With A Smoothie

Detox smoothies are a great way to start your day and help cleanse your body. They are full of antioxidants, vitamins, minerals and nutrients that aid your metabolism and boost energy levels.

They are also a great way to boost your immune system and fight disease. Plus, they are a great way to get the most out of your daily fruit intake!

Smoothies are a great meal replacement because they provide you with protein and fiber. This helps prevent hunger periods between meals, keeping you feeling fuller for longer!

If you are trying to lose weight, however, be sure to make healthy choices in other food groups. These can prevent some of the common side effects that come with a smoothie diet, such as bloating and constipation.

In addition to smoothies, you can also include other healthy lifestyle habits like working out, getting enough sleep and drinking water. All of these will help you lose weight and feel good in the long run!

They Are Easy To Make

Smoothies can be a great way to get children involved in the kitchen and help them learn about nutrition. They require only basic cooking items such as a blender, cutting board, measuring cups and kids knives.

When you're making smoothies at home, be sure to keep your ingredients balanced. This means choosing low-sugar fruits such as berries, citrus, and kiwi as well as vegetables like spinach and kale.

Another important tip is to measure your ingredients, calculating their calories and nutrients before putting them in the blender. This will help you avoid overeating and give you a better idea of what your healthiest smoothie looks like.

Using a combination of fruit and veggies in your smoothie will help keep the sugar content down, according to registered dietitian Anna Taylor. She recommends reaching for low-sugar berries, peaches, apricots, plums, and citrus fruit.

They Are Delicious

Smoothies are a great way to get in a lot of produce without making it too heavy or overly sweet. They are also an easy way to sneak in a little protein and fiber.

They can be made with just about any nutrient-packed fruit and vegetables you have on hand, and there are plenty of healthy add-ins that will make them even more delicious. Adding a scoop of protein powder, spices, or superfoods like maca or matcha are all helpful to add extra flavor and nutrients to your smoothie.

Besides being delicious, smoothies are also a great way to get in the recommended daily amount of water and fiber. That is especially important because many Americans don't eat enough of these foods each day, says Ryan Andrews, a registered dietitian.

But if you're using smoothies as a meal replacement or post-workout snack, it is important to add a source of protein, to help keep blood sugar in check and control hunger and cravings. It may also be a good idea to mix in some dark leafy greens for a nutritional boost, too.

They Are Healthy

Smoothies are a great way to add nutrients to your diet. Depending on the ingredients and how they are blended, smoothies can provide vitamins, minerals, live enzymes, antioxidants, and more.

They can also help with weight loss. They are a quick and easy meal replacement or snack that is filled with healthy ingredients like nutrient-rich fruit and vegetables, creamy milk, yogurt, protein, fiber, and fats.

The key is to use a liquid base, such as water, non-dairy milk or plant-based options like coconut or almond milk, and to include healthy fats and protein. Nuts and nut butters, for example, are a delicious addition to your smoothie as they contain both healthy fats and protein.

The biggest mistake people make when making smoothies is overloading them with too much sugar. The sweetness of a smoothie may satisfy your sweet tooth but excessive sugar can lead to a spike in blood sugar levels and a sluggish feeling later on.

How to Lose Weight Without Food Guilt

Wed, 19 Oct 2022 15:49:27 GMT

How to Lose Weight Without Food Guilt

Food guilt can be a huge obstacle to weight loss. People who suffer from this disorder tend to spiral out of control. "They feel like they've blown it all and eat even more," says Laura Cipullo, owner of Whole Nutrition. This catastrophizing can lead to a high calorie intake and make weight loss difficult.

Take It Day by Day

Food guilt can be a huge detriment to weight loss . When you feel guilty for eating too much or not eating enough, you tend to spiral out of control and eat more. This catastrophizes you, making losing weight difficult. But there is an easier way to deal with food guilt and keep a healthy weight.

Start by being mindful. Sometimes, food guilt is a result of in-the-moment decision-making, or from a specific action. A food journal can help you track and identify these instances of food guilt.

Weighing in

Eating healthy is essential for weight loss, but food guilt can make the journey even harder. Studies have shown that food-related guilt sabotages weight-loss efforts. Fortunately, there are several ways to overcome food guilt and maintain your healthy weight. One way is to weigh yourself regularly, which can keep your body in check and help you feel better about your food choices.

Food choices

If you're wondering how to lose weight without food guilt, start by redefining your relationship with food. Rather than feeling guilty about binging, you need to give yourself permission to enjoy certain foods. Ask yourself why you are eating them and if you really desire them. This can help you make more healthful choices.

Sometimes, people feel guilty because they overeat due to stress or a specific situation. Try keeping a food journal to identify these situations. It may be tempting to reach for a fatty treat, but writing down your thoughts and feelings is a powerful way to eliminate food guilt. The food journal prompt that follows is provided in the free guide.

Food guilt is a psychological issue that can have serious consequences on your health. Not only can it lead to unhealthy eating habits, it can also cause you to feel helpless and ashamed. You may also experience lowered self-esteem and low mood. It is possible to overcome food guilt, but it will take some time.

The Importance of Health at Every Size

Mon, 11 Apr 2022 12:52:47 GMT

An Introduction to the Health at Every Size Movement

Every so often in discussions surrounding nutrition and eating disorders, new concepts and ideas come into play. For example, the intuitive eating craze took the world of nutrition by storm when it advocated for listening to the natural hunger cues of one’s body rather than subscribing to rigid diet plans. Some of these ideas are fads that tend to cycle in and out over time. However, as we learn more about eating disorders and recovery, innovative ideas like intuitive eating become pertinent in how we address complex body image issues.

Like intuitive eating, the idea of Health at Every Size initially made a splash when it hit nutrition circuits. While the idea isn’t necessarily revolutionary in concept, incorporating it into our society in the United States (and elsewhere in the world) certainly is. If you’ve never heard of Health at Every Size (HAES) here is a brief introduction to the movement, and how it aims to aid those in recovery.

What is Health at Every Size?

Health at Every Size or HAES operates on the notion that weight is not the sole defining factor of a person’s overall health or wellbeing. Moreover, HAES aims to encourage medical professionals (and society at large) to view health as a holistic spectrum where multiple intersecting lifestyle factors play important roles. Rather than make sweeping generalizations about a person’s overall health based on size alone, HAES aims to bring nuance back into the discussion.

Traditionally, those in the medical field have relied on BMI to gauge a patient’s health, regardless of extenuating circumstances. While weight is important to consider, when it is used as the sole determining factor against which health is measured, it fails to recognize the very real possibility that many people’s illnesses or ailments aren’t always directly linked to size. And while weight discrimination affects both men and women, it is particularly prevalent for women and has been documented both anecdotally and in many studies.

A movement like HAES is thus significant in both eating disorder recovery, and discourse surrounding how we treat larger bodies in general. While weight loss can be effective in certain circumstances, weight loss should never be used as a carte blanche to solve any physical issue reported by someone who is clinically overweight or obese.

The Importance of Health at Every Size in Eating Disorder Recovery

When it comes to disorders like anorexia or bulimia, patients are often actively afraid of weight gain. HAES helps to reinforce the idea that health is not determined by a number on the scale, and further encourages individuals with eating disorders to look at recovery as a series of healing milestones that incorporate both physical AND mental changes. The number on the scale does not have any bearing on self-worth.

HAES also encourages those in recovery to not fixate on numbers, which often play a significant role in what made them sick, to begin with. Health at Every Size is the simple yet revolutionary idea that health is made up of more than just weight, and that recovery should focus on healing from the inside out, rather than hyper-focusing on getting patients to an “ideal” weight.

https://asdah.org/health-at-every-size-haes-approach/

Mapping 4 Types of Eating Disorders and Their Symptoms

Sat, 09 Apr 2022 12:57:40 GMT

Mapping 4 Types of Common Eating Disorders and Their Symptoms

If you were to ask a sample size of people what comes to mind when they hear the term “eating disorder” you would probably hear many of them describe traits commonly associated with anorexia. While anorexia nervosa is one of the most common eating disorders, there are several others to be aware of. In reality, eating disorders take on different forms and manifest in various ways. Here are 4 types of common eating disorders and their symptoms.

Anorexia Nervosa: As previously mentioned, anorexia is the most well-known eating disorder. It is characterized by restricting food intake. Restriction can present itself in a few ways. For example, some individuals with anorexia may only eat a select few foods while others might give themselves a severe caloric deficit to abide by. Those with anorexia are likely to be underweight, although one does not have to be underweight to have anorexia. Anorexia often looks like:

· Fear of weight gain

· Distorted body image

· Severe calorie restriction

· Being Underweight (compared to those of a similar age and height)

Bulimia Nervosa: Like anorexia, bulimia nervosa tends to develop in adolescence or young adulthood. Both eating disorders are categorized by limiting caloric intake, however, bulimia includes a purging element. People with bulimia use purging as a way to expel food from the body and reduce caloric intake. The act of purging (which takes on several forms) will most often occur following a binging episode. Subsequently, individuals will purge in a multitude of compensatory ways (vomit, laxatives, enemas, diuretics, and more). Bulimia often looks like:

· An onslaught of negative physical symptoms including tooth decay, acid reflux, ulcers, and more.

· Continuous binging and purging despite negative consequences.

· Fear of gaining weight, despite resting at a “normal” weight.

· Binging on foods the individual would normally avoid.

Rumination Disorder: Rumination is a newly recognized disorder and was first discussed in the DSM-5. In this particular disorder, individuals will voluntarily regurgitate food they have previously eaten. Following the regurgitation (usually within a 30-minute period of food consumption) the individual will re-chew and consequently re-swallow or spit out the food. Rumination affects people during all stages of life and often looks like:

· Repeated regurgitation of food due to a voluntary catalyst.

· Weight Loss

· Malnutrition

· Tooth decay and bad breath.

· More common in children.

Binge Eating Disorder: Like rumination, binge eating disorder was also formally recognized in the DSM-5 (released in the year 2015). People with Binge Eating Disorder (BED) lack control over their consumption of food and tend to eat significantly more than their peers would in similar situations. Like bulimia, BED is typically classified as overeating episodes consisting of large quantities of food. Unlike bulimia, there are no compensatory behaviors to “balance” the binging episodes. As a result, those with BED are more likely to be overweight or obese. Despite its newer recognition, BED is reportedly the most common eating disorder and roughly 2.8% of adults will struggle with it in their lifetime. Binge eating disorder often looks like:

· Eating when full or not hungry

· Secretive and isolated eating to avoid embarrassment

· Consumption of large quantities of food

· Eating until uncomfortably full

· Shameful feelings following an episode

· Increased risk of being overweight or obese.

And More: While anorexia, bulimia, rumination, and binge eating disorder are some of the more common eating disorders, there are plenty of others to consider. An individual may also suffer from a subset of the main disorders, classified by other symptoms. Other less common eating disorders include orthorexia, diabulimia, avoidant/restrictive food intake disorder, and more.

https://www.healthline.com/nutrition/common-eating-disorders#bottom-line

https://www.snhu.edu/about-us/newsroom/health/types-of-eating-disorders

5 Important Facts Everyone Should Know About Eating Issues

Thu, 07 Apr 2022 15:20:19 GMT

5 Important Facts Everyone Should Know About Eating Disorders

Eating disorders affect at least 9% of the global population, yet many people still know next to nothing about them due to their historical branding as taboo. Thankfully as more discussions surrounding mental health and its effects take shape, discussing eating disorders has become more commonplace. In this post, we’ll contribute to the discussion by listing some important facts everyone should know about eating disorders.

Fact #1- Eating Disorders Do Not Discriminate

Statistically speaking, women are still more likely than men to develop eating disorders or demonstrate traits associated with disordered eating (binge eating, fasting, purging, body checking, etc.) While it’s important to acknowledge the role gender politics play in creating this disparity, it does not negate the fact that anyone can suffer from an eating disorder. Eating disorders do not discriminate on the basis of gender, religion, socioeconomic status, income, age, or race. And because eating disorders are considered one of the deadliest mental illnesses one can suffer from, it is imperative that we normalize their presence in all people. There are no prerequisites that determine who is affected and who isn’t. We all are.

Fact #2- People Suffering From Eating Disorders Come in All Shapes and Sizes:

Unfortunately, many people (including those in the medical field) are often dismissive of diagnosing eating disorders unless the person suffering is clinically underweight. Not only does this line of thinking negate certain types of eating disorders where weight gain is common (binge eating disorder, bulimia) but it also creates a dangerous narrative that eating disorders only manifest physically in one way. When in fact people of all shapes, sizes, and weights are affected by eating disorders or disordered eating. Implying the opposite is both dangerous and counterproductive to healing. Individuals who are underweight, overweight, or anywhere in between can, and do, suffer from eating disorders.

Fact #3- Those Suffering From Eating Disorders Often Have Co-Occurring Mental Health Issues

Much like drug addiction, eating disorders are often one component or symptom of a complex mental health profile. Individuals who suffer from an eating disorder are likely to also suffer from other mental illnesses including anxiety, depression, PTSD, obsessive-compulsive disorder, and more. That’s why treating an eating disorder is far more complicated than simply urging the patient to “eat more”. Treating an eating disorder regularly goes hand-in-hand with treating other mental illnesses or underlying trauma.

Fact #4- Genetics and Environment are Risk Factors to Developing Eating Disorders

As discussed in fact #1, anyone can suffer from an eating disorder. However, genetics, personality traits, and environmental triggers can significantly increase a person’s odds of developing an eating disorder. Having a close relative with an eating disorder, body image dissatisfaction, and even type 1 diabetes, are all examples of risk factors. That’s why it’s imperative to conduct a thorough assessment of a patient’s history, as knowing their risk factors can help safeguard their recovery.

Fact #5- Recovery From Eating Disorders is Possible:

With treatment, roughly 60 percent of eating disorder patients will make a full recovery. In fact, it is possible (and probable) for patients to move forward and develop a healthy relationship with food. It’s easy to get discouraged, especially in cases of relapse. However, relapse does not negate progress and it is okay for recovery to be non-linear.

Sources:

https://www.hopkinsallchildrens.org/Services/Pediatric-and-Adolescent-Medicine/Adolescent-and-Young-Adult-Specialty-Clinic/Eating-Disorders/Eating-Disorder-Facts

https://www.nationaleatingdisorders.org/risk-factors

https://anad.org/eating-disorders-statistics/