Inflammation .....

Posted on July 21 by
in Blog
Inflammation is associated with most chronic diseases including diabetes, heart disease, Alzheimer's, arthritis and even cancer.
Anti-inflammatory is a buzzword these days and for good reason. So, how you can you start to reduce your inflammation starting today? Small steps....
1. Clean up your beverages. Drink water, sparkling water, tea or coffee. Add fresh mint, cucumber or berries for flavor.
2. Remove all artificial sweeteners, food coloring and obvious chemicals from your beverages and food.
3. Buy organic when possible, especially for produce that has a thin skin or you use daily.
4. 90% of your food should only be one ingredient... chicken, broccoli, apple, etc..
5. Understand that too much sugar, in any form, can promote inflammation.
There are so many things we can do to help reduce the inflammatory load that we carry around, so start with small steps and keep going........

Under and Over Exercising.....

Posted on July 13 by
in Blog
1. Resistance training has been shown to decrease the risk of developing an upper respiratory tract infection but overly intense exercise or endurance exercise has been shown to have the opposite effect.
2. Over-training without appropriate recovery suppresses immune cells that help us fight off infection.
3. Resistance training has been shown to increase white blood cells counts, at least temporarily (hence the importance of consistency).
4. The greater muscle mass you have the better immune response you'll have.
5. Muscle loss has been linked to an increased incidence and severity of diseases.


Posted on July 07 by
in Blog
When you think back to what you ate yesterday, three weeks ago or even last year, how different is the food on your plate? Some people naturally include a wide range of diverse food when choosing their meals, but for many of us, it is easy to fall into a trap of eating the same foods day in and day out.
Did you know that by not consuming a diverse range of foods, you are missing out on the potential for many health benefits? Despite the promotion of superfoods, no single food contains all the necessary nutrients for overall health and wellness. By eating a balanced diet filled with a wide range of foods (colors), it is easy to ensure that you consume adequate amounts of all essential nutrients. This not only reduces the risk of nutritional deficiencies; it also provides numerous health benefits.
1. Diversity = Stability
2. Healthy Gut Microbiome
3. Lower Risk of Food Allergy and Intolerance
4. Nutrition Synergy
5. Reduced Inflammation
6. Combat Oxidative Stress

Functional Nutrition: 101

Posted on July 01 by
in Blog
Among the many buzz words in nutrition you’ve probably heard about is “functional nutrition.” You may have wondered, “what is it?” ans "how is it different from regular nutrition?”

Functional nutrition has been growing in popularity over the past few years. Understanding what it is and who can practice it can be confusing.

In this month’s article, you’ll learn about what functional nutrition is and how it can help you achieve your health goals.
Functional Nutrition 101

In traditional medicine, and often in nutrition, the body is broken apart based on the body’s systems. Treatment is based on the symptoms or disease of the individual system rather than looking at how the systems work together.

In traditional medicine, you see a specialist based on the system in the body that is not working right or experiencing a disease. The list below is of some of the body’s systems and the medical area that covers them:
  • Skeletal and muscular: orthopedic doctor
  • Nerves: neurologist
  • Endocrine: endocrinologist
  • Cardiovascular: cardiovascular doctor
  • Lymphatic: venous and lymphatic doctor
  • Respiratory: pulmonologist
  • Digestive: gastrointestinal doctor
  • Urinary: urologist

Functional nutrition takes a different approach. It looks at the whole person, the body’s systems, and any symptoms or diseases being experienced. These are looked at as a whole before making recommendations about changes in what you’re eating.

A functional nutrition practitioner not only looks at your body and health, they may also look at your:
  • Environment
  • Sleep
  • Exercise
  • Toxin exposure
  • Anything else that may affect your health

Functional nutrition also looks for the root causes of disease rather than treating the symptoms. Often, figuring out what is going on in your body is like playing whack-a-mole. This is where functional medicine and functional nutrition can really help.  When using a holistic approach, the practitioner may be able to identify the root cause(s) of the symptoms and diseases you’re experiencing.

A functional nutrition practitioner will work with you on ways to optimize your health based on your unique situation and needs. For example, if you have diabetes, a functional nutritionist will not only look at your blood sugar and A1C levels, they’ll also talk with you about:
  • How well you’re sleeping
  • Your stress levels
  • What kind of exercise you’re doing

They will then take all of this information, and more, and work with you to develop a plan to improve your blood sugar and A1C levels. You should also experience improvements in your sleep, stress, and exercise you enjoy.

At its best, functional nutrition practitioners use science-informed approaches and testing to enhance their client’s health. However, some practitioners use approaches that are not backed by science. That’s why it’s important to find a dietitian who is trained in and has experience treating clients with functional nutrition
Setting the Foundation: Sleep

Looking at sleep is an important part of functional nutrition. Many practitioners believe that sleep forms the foundation of your health. If you aren’t sleeping well, then many other aspects of your health may suffer.

After the time change and having light later in the evenings you may have difficulty winding down to sleep. Here are 5 ideas to help you get some shut-eye.
  1. An hour before going to sleep, start your wind-down routine. Consider sipping a cup of tea, while reading or journaling for a bit. Be ready to turn the light off at your designated time to go to sleep.
  2. At least one hour before bedtime, get away from screens - TV, phone, tablets, etc. If you use them for reading set them to dark mode or have a blue light filter on them (there are physical filters or apps or your device may have a blue light blocking mode). The blue light from screens interferes with your ability to sleep.
  3. Darken your bedroom using blackout curtains. If you can’t get it dark, consider using a sleep mask.
  4. Meditate or do some deep breathing five to ten minutes before turning out the lights. This will help both your body and mind relax.
  5. Turn out the light promptly at the time you want to go to sleep. Seems simple, and is also sometimes hard. Make and keep the commitment to yourself to go “lights out” at a certain time each night.
Featured Recipe
Tuna and White Bean Salad

  • 2 cups mixed greens, stemmed
  • 1 medium cucumber, sliced
  • ½ red onion, sliced
  • ½ cup cherry tomatoes, sliced
  • 1 6-ounce cans of tuna packed in water, drained
  • 1 - 15 ounces can white beans, rinsed and drained
  • 4 eggs, large, hard-boiled, sliced into wedges
  • 1/4 cup black olives
  • Fresh ground black pepper (as needed)

For Preserved Lemon Vinaigrette
  • 2 tablespoons shallot, minced
  • 3/4 cup olive oil
  • 2 tablespoons lemon juice
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon dijon mustard
  • 2 teaspoons honey
  • 2 tablespoons lemon, zest of preserved lemon peel, minced

For the lemon vinaigrette: Purée shallot, oil, lemon juice, vinegar, mustard, and honey in a blender until smooth. Place in a bowl and add the lemon zest and preserved lemon; mix to combine.

In a bowl, add mixed greens, cucumbers, red onions, tomatoes, tuna, white beans, eggs, and olives. Season with black pepper. Drizzle with vinaigrette and serve.

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