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Unless you’ve been living under a proverbial rock, you’ve most likely read an article or two over the last few years about the importance of gut health. It turns out that 80% of our immune system lives in our gut. If our gut isn’t healthy – we’re not healthy. One of the best things you […]
Unless you’ve been living under a proverbial rock, you’ve most likely read an article or two over the last few years about the importance of gut health. It turns out that 80% of our immune system lives in our gut. If our gut isn’t healthy – we’re not healthy.
One of the best things you can do to improve the health of your gut is to eat more probiotic-rich foods. Probiotics are the good bacteria that help you digest your food and boost your immune system’s health.
Here are some other awesome benefits of probiotics:
If you’ve recently taken a course or two of antibiotics, you may now be suffering with diarrhea. That’s because antibiotics cannot tell the difference between good bacteria and bad bacteria, so they end up wiping out all of the good bacteria in your gut. When you replace the good bacteria, your gut function can get back to normal.
Studies have now linked gut health to mental health. It appears that by improving gut health through probiotic supplementation, some mental health conditions such as anxiety, depression and autism may see improvements.
Certain strains of probiotics have been shown to keep your heart healthy by lowering LDL (bad) cholesterol in the blood.
This is by no means an exhaustive list of the benefits of probiotics, but you can start to see how important good bacteria are for gut health, and how important gut health is to overall health. To get more of these good bacteria in your gut, be sure to eat plenty of probiotic-rich foods such as Greek yogurt, kefir, and sauerkraut. If you’re not a fan of these foods, talk to your doctor about using a probiotic supplement.
SOURCES:
https://www.healthline.com/nutrition/8-health-benefits-of-probiotics
https://www.health.harvard.edu/nutrition/understanding-the-health-benefits-of-taking-probiotics
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045285/
In case you haven’t heard, dieting doesn’t work. I don’t think there is one case of someone going on a diet, getting healthier (not just skinnier) and being able to maintain that diet over time. Despite perhaps losing some initial weight, the dieter will eventually throw in the towel and gain all the weight back […]
In case you haven’t heard, dieting doesn’t work. I don’t think there is one case of someone going on a diet, getting healthier (not just skinnier) and being able to maintain that diet over time. Despite perhaps losing some initial weight, the dieter will eventually throw in the towel and gain all the weight back and then some.
Diets don’t work because they are too restrictive and often far too dangerous. But, when people are focused on losing weight instead of getting healthy, these diets are usually what they turn to.
Eating should be a flexible thing that’s based on nutrition, satiation, hunger, and pleasure, rather than being based entirely on weight loss. But if dieting is not the answer – what is?
Mindful Eating.
Mindful eating stems from the centuries-old practice of mindfulness, or mindful meditation. This practice involves giving your FULL attention to the present moment.
Mindful eating discourages “judging” ones eating patterns and instead encourages the individual to make food choices that will be not only satisfying to their body but also nourishing. The idea is that once we really become FULLY aware of our eating habits and can make the connection between them and how we look and feel, we can take the necessary steps to change what needs to be changed.
If you’ve been struggling with your weight and would like to completely shift how you think about food, here are some tips for getting started with a mindful eating practice:
These are only a few of the principles behind mindful eating. But when you change how you think about food, any negative thoughts and emotions you have about food and weight loss will be replaced with awareness and self-control.
If you’d like to work with a nutritionist who focuses on mindful and flexible eating for health instead of weight loss, please reach out to me.
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Most of us are aware that what we eat can affect our waistline. But did you know that the foods you eat can also impact your brain, which means they can affect your mood, cognition, and sleep? Think of Your Brain Like an Expensive Car Cars need fuel to operate. Some cars do fine no […]
Most of us are aware that what we eat can affect our waistline. But did you know that the foods you eat can also impact your brain, which means they can affect your mood, cognition, and sleep?
Think of Your Brain Like an Expensive Car
Cars need fuel to operate. Some cars do fine no matter what type of gas you put in the tank. But expensive cars typically only do well when you fill the tank with premium gas.
Your brain is like an expensive car. You can try and feed it what YOU want and what YOU think is delicious, but it probably won’t operate optimally. In fact, your brain can actually become damaged if you feed it the wrong foods. For example, many processed and refined foods are harmful to your brain, causing inflammation and toxic overload. Diets high in refined carbohydrates not only promote inflammation but also oxidative stress and worsen your body’s regulation of insulin.
All of this damage affects how your brain operates. That means when you eat poorly, you increase the risk of developing a mood disorder such as depression and anxiety, a cognitive impairment (making it hard to think clearly or remember information), and sleep issues.
And then it becomes a vicious cycle, because once our sleep takes a hit and our mood takes a hit and we can’t focus well, we intuitively want to reach for comfort foods that are usually unhealthy, and the cycle starts all over.
Making Lifestyle Changes Your Brain Will Thank You For
Life is easier and just feels better when our brains are working for us, not against us. With that in mind, here are some lifestyle choices you can make that will keep your brain working optimally:
Skip the Soft Drinks
One of the easiest changes you can make is to stop drinking soda, even sugar-free sodas, which can still impact your insulin levels. Opt for water instead.
Eat Plenty of Healthy Fats
Your brain is 60% fat. It needs fat to thrive. But not all fats are created equally. Stay away from trans fats. These are fats made in a laboratory and are found in processed foods. Seed oils, vegetable oils – these are bad fats!
Healthy fats are those from grass-fed or pastured animals as well as nuts and avocados!
Take Care of Your Gut
Your gut health directly impacts the health of the rest of your body, including your brain. To be healthy, your gut needs a lot of good bacteria – AKA probiotics. So be sure to eat foods rich in probiotics. This can include sauerkraut, kimchi, Greek yogurt, kefir, and any fermented veggies you like!
Your brain does an awful lot for you. Isn’t it time you start paying more attention to what it needs? Eat right and you will experience a big change in your mood, how you think and how your sleep!
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Seaweed and kelp are no longer considered “exotic foods” only eaten at sushi restaurants. These two plants of the sea have taken the health food industry by storm the last few years and for good reason: They are nutrient-dense and offer a lot of incredible health benefits! What is the Difference Between Seaweed and Kelp? […]
Seaweed and kelp are no longer considered “exotic foods” only eaten at sushi restaurants. These two plants of the sea have taken the health food industry by storm the last few years and for good reason: They are nutrient-dense and offer a lot of incredible health benefits!
Seaweed is really a general umbrella term used to describe over 10,000 different marine algae. These ocean plants use light from the sun and carbon dioxide and other nutrients from the saltwater to grow. Seaweed comes in a variety of shapes, colors, and flavors.
Sea kelp is not the same thing as seaweed, per se, but rather describes the largest subgroup of seaweed. Kelp is a brown variety of seaweed that is most often found along rocky coastlines.
Kelp has been called a superfood because it is packed with nutrients. For instance, in just one serving – roughly 28 grams – kelp contains:
For the purpose of this article, I’m going to focus on the specific health benefits of kelp:
Excellent Source of Iodine
A large part of the population does not get enough iodine in their diet. Thyroid health and other aspects of our health rely on the body getting enough iodine. Kelp is a great way to maintain optimal iodine levels.
A Natural Ally in the Battle of the Bulge
Kelp boasts specific fat-fighting properties. Fucoxanthin is a protein found in most varieties of kelp and has been shown to significantly reduce fat tissue. In addition, Alginates are specific molecules in kelp that help your body expel body fat via excrement.
May Treat Certain Types of Cancer
The protein I just mentioned in kelp has also been shown to be effective against a number of types of prostate cancer. Another potent nutrient in kelp called fucoidan has been shown to cause cancer cells to die in leukemia, colon, breast, and lung cancer.
This is by no means an exhaustive list of health benefits offered by kelp, but these give you an idea of why you may want to start eating more kelp on a weekly basis!
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You often hear about the importance of supporting your immune system. But did you know that 80% of your immune system is actually located in your gastrointestinal tract – AKA your “gut”? That’s why it’s so incredibly important to make sure you optimize your gut health! Gut Health Relies on a Healthy Microbiome The real […]
You often hear about the importance of supporting your immune system. But did you know that 80% of your immune system is actually located in your gastrointestinal tract – AKA your “gut”? That’s why it’s so incredibly important to make sure you optimize your gut health!
The real stars of your gut are tiny microorganisms that include protozoa, fungi, bacteria, and other kinds of single-celled organisms. Now, you may see this list and think, “Ew, I don’t want all that stuff inside my guts!” But you actually do. These microorganisms – and there are trillions of them – make up what we call your gut’s ‘microbiome.’
Your microbiome is like the Club Med for all of these microorganisms that live harmoniously with one another, helping your body to be as healthy as possible. Or at least, that’s the way nature intended.
But sometimes our gut flora can become unbalanced and there will suddenly be a proliferation of harmful bacteria. You see, you want helpful (probiotic) bacteria in your gut. But when the bad guys move in, problems arise.
So how does your microbiome become unbalanced? Mostly through poor lifestyle choices like eating too many processed foods, drinking sodas, and being stressed out.
And of course, if you’ve ever taken one or more courses of antibiotics, they not only killed off the bad bacteria in your body but also the beneficial bacteria in your gut.
So, what can you do to improve your gut health?
Sugars, both natural and artificial sweeteners, have been found to have a negative impact on your gut flora. So, start by cutting out sugar as much as possible. Also, incorporate fermented foods like Kim Chi and Sauerkraut to replenish the probiotics. And finally, eat plenty of fiber since bacteria love eating it!
It’s not always easy to do, but try your best as stress negatively impacts your entire digestive tract. Also, when we’re stressed, we tend to eat the wrong kinds of foods, laden with sugar and trans fats.
A 2019 study by the Physiological Society showed that exercise may have a positive impact on the diversity, cluster, activity, and presence of gut bacteria.
The bottom line is, the more you take care of your gut, the more it will take care of you.
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If you love football, you might be one of those people who find themselves glued to the sofa on weekends, routing for your favorite team. You may also find that by the end of the game, you’ve eaten copious amounts of saturated fat and sugar because, who doesn’t love munching on some snacks while watching […]
If you love football, you might be one of those people who find themselves glued to the sofa on weekends, routing for your favorite team. You may also find that by the end of the game, you’ve eaten copious amounts of saturated fat and sugar because, who doesn’t love munching on some snacks while watching the game, #AmIRight?
But by the end of football season, all of that unhealthy snacking has led to you putting on extra weight, which could lead to chronic diseases like high blood pressure and diabetes.
Stop fumbling about your health and start eating some healthier snacks on game day. The following healthy snacks ideas will score big with your friends and family.
Chips and dip are a staple on game day. The healthier version? Hummus and veggies. Hummus is loaded with quality protein and fiber while the veggies are low-cal sources of important vitamins and antioxidants.
The better sandwich, wraps are easy to eat when cheering for your team. Here the apple adds a nice bit of crispness and zing. A low-carb option could be to forego the bread and simply wrap ham and cheese around thin slices of apple.
Who doesn’t love a juicy meatball? Make them mini, stick a toothpick in them and you’re done!
Chicken in and of itself can be very healthy. But when you bread it, fry it and then dunk it in blue cheese dressing, the calories add up. Buffalo Cauliflower wings may be plant-based, but they sure are incredibly tasty and good for you!
If you need a big, bold crunch, opt for sweet potato or kale chips that have been baked, not fried.
Pumpkin seeds are packed with protein. You can lightly coat some raw seeds with cinnamon and a dash of sea salt spread on a baking sheet, and bake for an awesome sweet and savory snack.
Not snacking during the game is simply not an option. But there are plenty of healthy alternatives that will help you get your snack on without packing on the pounds.
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It’s that time of year when most of us think about setting our New Year’s resolutions. If you’re like a lot of people, you may have a goal of “losing weight” or “getting healthier.” These are obviously great goals to have, and making changes to your diet is one of the best ways to reach […]
It’s that time of year when most of us think about setting our New Year’s resolutions. If you’re like a lot of people, you may have a goal of “losing weight” or “getting healthier.” These are obviously great goals to have, and making changes to your diet is one of the best ways to reach both.
The problem is, too many people make the wrong changes to their diet. They want to lose 30 pounds and be healthy in an unrealistic amount of time. And so once January 1st comes around, they rely on fad diets that don’t provide their bodies with proper nourishment.
This is the number one reason people fail to reach their New Year’s goals.
Here are some ways you can set your nutritional New Year’s resolutions in a healthy way.
I see more and more people using a tracking app to track how many calories they eat in a day. But most of these programs give you a caloric reward (you can eat more) on days you exercise and a caloric punishment (you must eat less) on days you don’t.
The thing is, this kind of “logic” goes against normal intuitive eating patterns. In fact, for most people, feel less hungry on days they are most active and vice versa. My advice is to listen to your own hunger signals and make decisions off of those instead.
I can’t think of anything less healthy than a diet that does not allow you to eat macronutrients. Fat, protein and carbohydrates are all important for our health. Some people do better with more fat and fewer carbs, and some people do better with more carbs and less protein. It all really depends on your age, activity level, lifestyle, and general health. Your best bet is to work with a licensed nutritionist who can create an eating plan that is right for you.
No one becomes overweight and unhealthy overnight. It happens over the course of weeks, months, and years. Losing weight and getting your health back also will not happen overnight, so you need to be realistic.
And because weight loss and improved health can take time, it’s important that you focus on setting small goals and taking baby steps to get there. Reaching a set of smaller goals (lose 5 pounds, walk upstairs without becoming out of breath) instead of one big one (lose 50 pounds and look awesome in a bikini) will help you stay on track and committed.
Don’t be like everyone else and set yourself up to fail in the coming year. Be smart about your weight loss and health goals by following these tips. And if you’d like to work with a nutritionist who can help you reach your goals in a healthy manner, please get in touch with me.
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Well, it looks like Christmas can actually come early this year and every year, on December 13th to be exact. That’s National Cocoa Day, a time to celebrate the deliciousness – and nutritiousness – of cocoa! So why don’t you go grab a mug of hot cocoa and then come back and read the health […]
Well, it looks like Christmas can actually come early this year and every year, on December 13th to be exact. That’s National Cocoa Day, a time to celebrate the deliciousness – and nutritiousness – of cocoa!
So why don’t you go grab a mug of hot cocoa and then come back and read the health benefits cocoa offers?
But first, we need to tell you there is a difference between hot chocolate and hot cocoa: Hot chocolate is made by mixing ground chocolate (which contains cocoa butter) with hot milk. While delicious, this beverage has a lot of fat and calories.
Hot cocoa, on the other hand, is made by fermenting, drying, roasting, and grinding cocoa beans. The cocoa powder is then used to make hot cocoa, and this beverage has little fat and few calories. It’s delicious and healthy to boot!
As long as you don’t add a lot of sugar or whipped cream to your mug of hot cocoa, it can offer you a lot of health benefits:
How can something so delicious help you ward off cancer? Cocoa contains very large amounts of powerful antioxidants, which have been shown to help prevent cancer and other diseases.
Your GI tract is home to billions of microorganisms, mainly good bacteria, also called probiotics. The beneficial bacteria in your gut need food to live, just like you and me. This food is called prebiotics. Cocoa is loaded with prebiotics that can help keep your probiotics happy and your gut healthy!
Flavonoids are a group of compounds found in plants that have been shown to have positive benefits on heart health. The flavonoids in cocoa help to ensure arterial walls remain flexible instead of stiff. This helps keep your blood pressure low and your circulation flowing nicely.
This is only a handful of the many benefits cocoa offers is. So this winter, be sure to enjoy some hot cocoa. But I advise you to make your own and stay away from store-bought cocoa that contains copious amounts of sugar.
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The holidays are just around the corner, and that means singing carols, giving gifts, and eating copious amounts of fat and sugar! While it can feel perfectly fine and fun to be decadent over the holidays, before you know it, January first rolls around and you’ve put on 10 extra pounds! If you have been […]
The holidays are just around the corner, and that means singing carols, giving gifts, and eating copious amounts of fat and sugar! While it can feel perfectly fine and fun to be decadent over the holidays, before you know it, January first rolls around and you’ve put on 10 extra pounds!
If you have been trying to eat right and are nervous about upcoming holiday meals with family and friends or office parties, here are some tips to help you stay on track:
You know how you’re never supposed to go grocery shopping when you’re hungry? The same can be said for attending holiday parties and meals.
Be sure to eat a small meal before heading out, and make sure it contains plenty of protein and healthy fats. A quick and healthy meal could be half a turkey sandwich with avocado. You’ll feel full and satiated for hours.
We often feel hungry when actually we’re dehydrated. And it can become easy to get dehydrated during the holidays when you’re running around shopping and decorating, etc. Be sure to drink enough water each day. A small to medium glass with each meal should do the trick!
If you’ve been invited to a holiday meal or party and have been asked to bring something, go ahead and bring a healthy dish. This way, if there are no other foods there that are going to help you stick to your eating plan, you can dig into your own food!
It is very okay to have boundaries. Do not feel pressured to eat something unhealthy just because a loved one is pressuring you to “live it up.” If you find yourself in a situation where your 98-year-old grandma feels hurt that you won’t have any of her famous pecan pie, tell her you are stuffed but you’ll be happy to take a slice home, then give that slice to your significant other, or a neighbor.
Sure, traditionally the holidays have been a time to live a little and be decadent. But if you’re someone who has a hard time cheating “just a little,” then use these tips to stay on track with your health goals.
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