Tag Archives: nutrition

The Art of Creating Healthy Rituals

habits

If you spend any time studying the world’s most successful and productive people or high performance athletes, you will discover that they all have many things in common. One specific common denominator is the ability to create and maintain healthy rituals that allow them to maximize their time, energy, and focus throughout the day. What is a ritual? Rituals are essentially habits that we can create and repeat over and over. What can make a ritual special is that they can become sacred. Just as religious ceremonies perform certain rituals, the daily actions you take over and over consciously or unconsciously are also affecting your daily life. When you take control and create rituals that feed your soul, you take better control of your destiny. Below are some steps to help you begin on your path to establishing rituals that feed your mind, body and spirit.

Baby Steps. You may have a very clear vision in our mind of who you want to be. The healthier version of you exercises every day, loves juicing, and is a meditation junkie. The reality is though you may be starting with getting in 1-2 workouts a week, 5 minutes of meditation, and simply remembering to eat our vegetables. Rather than get overwhelmed by how far you are from your grand vision, it’s important to begin where you are and take small actions. Start by writing down that grand vision –who you want to be at your best in all areas, and then make very small actionable goals that you can do daily for each. If you want to make time for meditation maybe you begin with 5 minutes, and then slowly increase in increments until you reach your goal.

Push through resistance with preparation. This is also known as stop saying YES to your excuses. When we are trying to make major changes, it can be easy to listen to that voice in our head that seems to come up with every and any excuse to not follow through. The hardest part of changes is pushing through resistance and showing up, until we get results. That may mean going to sleep in you workout clothes so you can roll out of bed in the morning and hit the gym, setting meal prep days on the weekends so your nutrition is on point during the week, creating a healthy snack drawer at work so you don’t give in to office sweets. Very often when we live a life that is ritual-free we are used to being at the mercy of our circumstances. Creating rituals empowers us, and preparation helps us honor the goals we set one day at a time.

Create accountability. We all need different levels of accountability to have success and you may think you can go it alone, but by doing so you may being doing yourself a disservice. Why? The power of minds in agreement is real, and it’s important to work with someone who knows more than you in a specific area so that your actions can be more effective. Every seen someone desperate to reach a goal and trying everything and anything, expending all their energy only to burn out when there is no progress? Take that same person and give them a mentor or coach who has achieved or knows how to achieve the goal and they almost get a “shortcut” blueprint to reach their goal faster, calmer, and with more laser focused energy. Accountability can also be created by including others in your ritual. Maybe you go with friends to yoga regularly, or set gym dates with your bff. Bringing others along makes you more likely not to forget and also makes the experience a social one.

Set Reminders & Notifications. In order for a ritual to become one, you need to repeat it often. That means scheduling in time daily or weekly, and making sure you show up nine times out of ten. When you start to prioritize your rituals and write them down in your planner and set notifications on your phone, you are more likely to remember to do them in the first place, and start hardwiring your brain to make it a habit.

Tracking & Journaling to Assess Impact. Tracking can feel tedious for some, but for others it serves as a gentle reminder of our success or failure with implementing new habits. It doesn’t have to be boring, as now there are apps on the iPhone to track almost anything from water intake to mediation. You can also make tracking fun by using gold stars or stickers in your planner. Make it festive so that you are celebrating the small daily wins. Beyond tracking, even more important is really taking note of how our ritual is slowly shifting our lives. One amazing way to do this is to journal daily and note any changes in the flow of your day, emotions, and overall energy. This allows you to look back and review how your new ritual is improving your life and gives you positive data to support continuing it, or adjusting to better suit you.

Choose Rituals that Bring Your Joy. Part of the way you can create lasting rituals is to actually incorporate things in our lives that you love to do. Your ritual should give you more energy, peace, or add to your emotional, physical, or spiritual wellness. As you practice them, it’s really important to stay completely present and focused on the joy they bring you, and in the space of gratitude that you have taken time out for yourself.

5 Tips to Maintain Your Weight During the Holiday Season

christmas

So we’ve survived summer, and fall is upon us! You may be feeling great, getting in your weekly workouts, hitting your target calories, and have shed some weight or hit your body fat percentage. Just when you’d love to get comfortable, the holiday season threatens to derail all of the progress you’ve made and leave you back at square one at the beginning of the New Year, making yet another resolution to shed some unwanted pounds. The holiday season is supposed to be a time of good cheer, connecting with loved ones, and gifting, but it is also the time of year that excessive overeating can become the norm. The great news is with a few precautions you can make small adjustments that help you maintain, if not lose weight over the holidays.

BYOF – Bring Your Own Food! If you are traveling to visit family, and know for sure that there will be nothing green on the table, but an abundance of peach cobbler, sweet potato pies, cornbread and other high carb sweets, it’s always a good idea to get into the holiday spirit and prepare something to share with the ones you love. Make sure you prepare one or two options you know will work for you so that you aren’t left with a less than full plate at the table due to the scarcity of options.

Increase Your Physical Activity aka Earn Your Meals. Eating more is never an issue, the biggest problem is that we do not increase our level of activity to compensate for large holiday meals. It’s a wonderful idea and can be great to get some quality family or friend time to exercise before your meal! If you set yourself up already by burning what you may consume you are less likely to wake up the next day and notice an increase on the scale.

Pick Your Cheats. If you are currently reducing or eliminating certain foods from your diet, or limiting alcohol intake to hit a certain number of calories, it’s a great idea to decide before the meal what you want to indulge in and how much. When we set limits beforehand and give ourselves some room to enjoy, we are less likely to allow that one bite to become the gateway to overeating a lot of our restricted foods.

Find Healthy Substitutions. Making healthier choices should never be about complete deprivation. Most of the holiday foods you love can be enjoyed; it’s a matter of finding substitutions for ingredients to increase the quality of the nutrition. Instead of white flour you could do almond flour, instead of sugar you can use fruit without added sugars to sweeten desserts, if you are reducing carbohydrates rice can be substituted for cauliflower rice etc. Keep in mind that any dish you enjoy should be available to you, it’s just a matter of finding a good recipe with modifications.
Eat Mindfully. During the holiday season some of us can find that we save up our appetites for one big meal, and then end up overeating. Mindful eating is the practice of staying present while eating, pausing between bites, and really listening to your bodies’ cues so that you don’t end up too full. When you feel you have had your fill make sure you stop eating. If you still need to get in dessert you can wait a few hours until the rest of your food has properly digested. Keep in mind that leftovers will be around for you to indulge in the days after, so you don’t have to go overboard at dinner. If you have dishes available you know are triggers, you can actually give away those leftovers so you don’t have that temptation in your house for days afterwards.

Summer Nutrition: 10 Foods That Help to Beat the Heat

dehydration

Summer is finally here and it’s a great time to break out the sunscreen and also change our diets to suit the season. In the summer we generally are outdoors more often, so we need to consider the effects of the heat and our bodies’ need for more hydration. Remember the very general rule of thumb is to consume in fluid ounces around half of your body weight in water, but if you are very active, and also outside more often during the summer I would increase your requirements, not to exceed around 125 fluid ounces. Don’t forget you can also boost your hydration using food! I personally love to be high, if not 100% raw during this summer season because the lighter, more water-rich the better I feel. Every person is unique, so it’s important that you find what works for your body. Because most of us get our produce in grocery stores, it can be very difficult to know what is in season. This is a great time to get out and venture to a local farmer market to try some new fruit or veg, heavier on the fruit. Below are a few of my summer, summertime favorites that will help you to stay cool during beach season. – Xo Raw Girl

Watermelon – I love my watermelon in the summer and it’s the perfect refreshing and cooling treat when the heat gets too much. There are many ways to skin a watermelon so don’t get bored by just eating it straight. Try squeezing lime and a pinch of sea salt over your watermelon, or blending in into a summer cocktail with some fresh basil or mint.
Citrus – Oranges, grapefruit, tangerines oh my! Citrus is an excellent source of vitamin C and research has indicated that consuming foods rich in vitamin C may help to reduce body temperature or just cope with the heat more productively.
Squash – High in water content, and abundant at local farms in the summer, squash can be a versatile addition to summer nutrition. Try Zucchini noodles anyone? You can also add them to salads and lightly steam them. After steaming, freeze some of the zucchini and add to smoothies to boost the nutrition in your morning shake. Trust me, you won’t even know it’s in there.
Celery & Fennel – Celery is one of my favorite additions to my daily juices in the summer. Celery also contains a healthy amount of sodium, and is a great juice to drink to maintain electrolyte balance. Fennel is a super delicious addition to salads and also can be juiced. Both celery and fennel are diuretics, which promote the formation of urine in the kidney.
Cantaloupe and Honeydew Melon – Both melons have high water content, are diuretics, and can be a refreshing addition to a summer fruit salad.
Apricots, Peaches, Nectarines – Nectarines and apricots are sweet, juicy, and lovely to carry around as on-the-go snacks in the summer. Both are rich in vitamin A and the antioxidant beta carotene.
Cucumbers – Up there in the all time favorites for addition to veggie juice in the summer, cucumbers are rich in water content and generally refreshing. Juice it, add it to your salads, and when you have left overs put a few over your eyes to reduce puffiness and relax.
Coconuts/ Coconut Water – Another amazingly hydrating food, coconuts are excellent for hydration, and coconut water is a great natural source of electrolytes. I love to add coconut water and meat to smoothies in the summer, or even better just eat them plain.
Radishes – You may usually avoid the radishes when perusing the veggies at your local grocery store, but during the summer you may want to pick some up. Radishes are high in water content, somewhere around 95%, rich in vitamin C and add a nice kick to salads.
Pomegranates – Rich in antioxidants, vitamin K, vitamin C, folate, potassium and fiber, pomegranates are the bomb.com when it comes to a dense nutrient profile. You can drink pomegranate juice (beware of added sugars) or add the seeds to your salads for a colorful and flavorful summer meal.

References:

Strydom NB, Kotze HF, van der Walt WH, Rogers GG. Effect of ascorbic acid on
rate of heat acclimatization. J Appl Physiol. 1976 Aug;41(2):202-5. PubMed PMID:
956103.

7 Nutritional Imbalances That Contribute to Depression

depression

We’ve all had bad days. But after really talking to someone with diagnosed major depressive disorder I realized that even on my worst day I probably have never experienced the depth of what depressed folks struggle with. The closest I’ve come to experiencing it has been when coping with loss of loved ones to death. Given the high profile suicides in the media lately, I think we all can agree that all that glitters isn’t gold, and that even if and when we attain certain levels of material success, it is possible to feel empty inside. One thing I do know for sure is that no matter where you are on the spectrum from feeling meh, to literally contemplating ending your life your feelings should never be disregarded or ignored. Depression can come in several forms and differing levels of severity: it can be in response to an external stimulus like a death in the family or job loss, or it can be this overarching mood that doesn’t seem to improve, perhaps without explanation.

What I’ve learned as I deepened my studies of nutrition is that poor diet, lack of supplementation, and nutrient deficiencies can play a HUGE role in depression. In fact, I wish more people knew about the nutrition – depression connection because perhaps more would consider seeing a therapist and a nutritionist to help them cope and heal. In a world where people were woke to this fact, when someone was dealing with depression maybe their doctor would refer them to a nutritionist, or psychiatrists would send clients for micro-nutrient testing before prescribing antidepressants. This article provides a very broad overview of a few imbalances you can look for or speak to your practitioner about if you think you may be depressed or are already diagnosed.

Some of the major nutritional imbalances that can lead to depression can include:

Imbalance of gut flora – The health of our gut is incredibly essential for overall health and well-being, but most of us have no idea that the health of our gut is also tied to our mental health. The gut-brain axis shows us that there is a link of communication happening between our gut and brain and that it goes both ways. Meaning, if your gut is imbalanced, or there is a lack of good bacteria, intestinal overgrowth, parasites, etc. this gets communicated to the brain and effects your mood. What can you do about this? Well if you have complex gut related issues you need to consult with a health practitioner to address the underlying cause and health the gut. If you have eczema, psoriasis or other skin related issues, you may have an issue with leaky gut, and need to begin a protocol to health the gut, which can in turn improve your mood. For general maintenance, taking a good daily probiotic and including fermented foods with meals at least 2-3 times a week can help. Some good sources of probiotics include: kimchi, sauerkraut, kombucha, Rejuvelac, or homemade yogurt (store-bought can be too processed and have high sugar content).
Low omega-3 fatty acids – Multiple research studies have found a clear association between low blood levels of EPA and DHA and an increased risk of depression, violence and suicide. Epidemiologic studies have found a clear correlation between a low intake of EPA and DHA and the prevalence of depression. In two studies of population groups in the USA the incidence of depression was found to be 3.7% and 2.9%. Average intake of EPA and DHA in the USA is estimated to be about 0.1 gram per day. In two Japanese studies, on the other hand, the incidence of depression was only 0.9% and 0% and the intake of EPA plus DHA was 1.5 grams per day and 4.2 grams/day respectively. To ensure you are getting adequate omega-3 fatty acids you can include and daily supplement and increase your intake of omega-3 rich plant foods: walnuts, chia, hemp seeds, Flax seeds, avocado. For plant-eaters a good algae based supplement that includes both DHA and EPA is essential. If you are a meat eater: incorporate cold water fatty fish like salmon and consider taking a fish oil. If you are pregnant or planning pregnancy, omega-3 fatty acids are incredibly important to supplement and consume for the babies’ brain health and to prevent postpartum depression after giving birth.
Low folate – Folate is a water soluble B vitamin that cannot be stored in the body and much be obtained through our diet. Men and women over 18 generally need around 400 micrograms per day of folate, and pregnant women need 600 mcg. In some research studies, individuals with depression have been shown to have low folate levels, which is also known as vitamin B9 [1]. Some good food sources of folate include: edamame, okra, spinach, artichoke, lettuce, turnip greens, asparagus, endive (raw), Brussels sprouts, legumes, beets (cooked).
Low intake of B vitamins – B12, Niacin, Folate (as mentioned above) etc. – Besides Vitamin B-12 being number one on the must supplement list for plant-eaters, it may also play a role in getting your mind right if you are depressed or experience low moods. This is because B12 and other B vitamins play a role in producing brain chemicals that affect mood and other brain functions and low levels may be linked to depression. For plant-eaters, especially those who are vegan or cut out all animal products, please get a good daily multivitamin with vitamin B12 included, ideally in the methylcobalamin form which is easily absorbed by the body. If your multi or B12 supplement includes cyanocobalamin I recommend switching that out for a new brand. Besides a supplement, using nutritional yeast helps a lot to increase your intake of B vitamins. I tend to sprinkle nutritional yeast on everything: salads, soups, even steam sauteed veg for added nutritional value.
Low iron – If you are anemic, or have a history or low iron levels in your blood work, this can also contribute to depression. If you are experiencing fatigue, irritability, and brain fog along with depression make sure you have your iron levels tested. Iron supplements can often cause constipation, so it’s important not to supplement if your levels are normal when you get labs, and better to increase intake of iron-rich foods if your levels are low. Some plant food sources of iron include: legumes, tofu (go for non-GMO), spirulina, cacao, nuts and seeds, leafy greens, blackstrap molasses, quinoa.
Low Zinc – If you missed it, check out my last post on Zinc and why deficiency is so common in adults. Inadequate intake of zinc can play a role in depression because zinc plays a part in modulating the brain and body’s response to stress. Research studies have found that zinc is low in the serum of those suffering from depression. In fact, the more depressed someone is, the lower their zinc level in some cases.
Other Notable Imbalances: Vitamin D, and Magnesium. Vitamin D is not a vitamin, it’s actually a hormone and is incredibly essential for our immunity and disease prevention overall. Ideally we should all get around 2000 IU per day; so you can find a multivitamin with that amount of vitamin D or close to it, and take it daily. Magnesium may also help with supporting the healing of depression, and is also very essential with helping to relieve anxiety. Read more about magnesium in this past post.

All of these imbalances can contribute in some form, but generally I usually start with examining the gut brain connection and omega-3 fatty acids as they tend to be common. Beyond nutrition, lifestyle interventions are extremely important and can be effective to accelerate treatment as well including daily meditation or mindfulness and exercise.

So if you are depressed what do you do to restore balance? Your best bet is to find a health practitioner than can assess your nutritional status and work with you on a protocol designed to meet your needs. You can also start by assessing your diet. Look at the nutrients mentioned above. Are you getting balanced meals with those foods included? Are you taking a daily multivitamin? Supplementing with omega-3 fatty acids daily (algae based if you are a vegetarian, or fish oil if not) will go a long way. Then you have to look at your gut health. Are there problems with digestion? Do you have a white coating on your tongue, candida, parasites or some other GI imbalance? Do you have skin conditions like eczema or psoriasis which can point to leaky gut? If so, then you begin the journey of healing your gut. If you take the time to work through these questions, and also make the point of getting up everyday rain or shine and exercising in some form and starting a daily mindfulness or meditation practice for 5-10 minutes, you should be able to slowly but surely find your way to recovery.

Hopefully this post gives you a sense that this issue is complex. It’s really important you reach out and work with someone to find solutions based on your personal health history and also seek help from a therapist in tandem especially if your depression is severe and ongoing. Many of my clients have other health issues along with depression and its always incredible to watch how as their nutritional status improves, so does their mood and vitality. -XO

———

Want to work with me one-on-one to assess your nutritional status, reach a health goal, or address a serious condition or disease? Currently running a special on initial Consults via SKYPE until July 15th; instead of $125, it’s $99 for the initial two hour session. Use the code JULY18 at checkout. More more info on my Nutrition Tune-Up sessions visit HERE.

References:

Bender A, Hagan KE, Kingston N. The association of folate and depression: A
meta-analysis. J Psychiatr Res. 2017 Dec;95:9-18. doi:
10.1016/j.jpsychires.2017.07.019. Epub 2017 Jul 22. Review. PubMed PMID:
28759846.
Bruinsma, Kristen A. and Taren, Douglas L. Dieting, essential fatty acid intake, and depression. Nutrition Reviews, Vol. 58, April 2000, pp. 98-108
Carabotti, M., Scirocco, A., Maselli, M. A., & Severi, C. (2015). The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology : Quarterly Publication of the Hellenic Society of Gastroenterology, 28(2), 203–209.
Hall-Flavin, M. D. (2018, June 01). Vitamin B12 and depression: Are they related? Retrieved July 1, 2018, from https://www.mayoclinic.org/diseases-conditions/depression/expert-answers/vitamin-b12-and-depression/faq-20058077
Szewczyk, B., Kubera, M., & Nowak, G. (2011). The role of zinc in neurodegenerative inflammatory pathways in depression. Progress in Neuro-Psychopharmacology and Biological Psychiatry, 35(3), 693-701. doi:10.1016/j.pnpbp.2010.02.010

Nutrition You Need for Amazing Skin!

acne

The other day I read this amazing article about Kitava in Papa New Guinea, an island where literally NO ONE has acne! Sounds like a twilight zone I’d love to visit. Can you imagine never getting compliments about your skin because everyone is FLAWLESS. Or constantly one upping your friends until you both get tired: “No your skin is amazing! “Noooo YOURS is glowing!” Apparently (no big surprise) but the Kitavan diet is key to keeping everybody and their mother blemish-free.

I was excited to read that pretty much all of the same principles I cover in my book The Acne Free Diet is the basis for their food regimen. They eat fruit, vegetables, fresh fish (replace with omega-3 supplement if you are plant-based), and prebiotic foods (foods that feed good bacteria in your gut). They consume no alcohol, no coffee, dairy, or refined grains. So why does this diet work? Because it’s high in:

Vitamin A – is a fat soluble vitamin and antioxidant that fights free radicals in the body and reduces inflammation. Some great vitamin A rich foods you can include in your diet are: carrots, sweet potatoes, kale, butternut squash, spinach, broccoli, egg yolks (if vegetarian).
Vitamin C – essential for tissue repair; and collagen production (can you say better than Botox?) Some great food sources of vitamin C include: papaya, camu camu, citrus fruits, strawberries, cherries, kiwi, bell peppers, Brussels sprouts, and dark leafy greens.
Omega-3 fatty acids – Omega 3’s are great for hair, skin, and brain health. If you are vegan, or vegetarian get a good algae based supplement that is DHA and EPA. Yes there are great plant sources of omega-3’s such as walnuts, chia, hemp, flaxseeds, and egg yolks (if you are vegetarian). However plant-based sources which are ALA based (alpha-linoleic acid) require and additional conversion to make DHA and EPA by the body. Good news is there is some research that suggests that in those who opt to be plant-based, conversion of ALA increases to compensate [1].
Zinc – More on this one soon since its a very common deficiency among adults. Zinc is essential for tissue repair. If you see white spots on your nails, or your nails chip or break easily you might have a Zinc deficiency. Important for hair growth as well as skin. If you are plant-lover and can’t get your zinc from meat, you can include foods such as pumpkin seeds, dark chocolate, garlic, sesame seeds, chick peas, wheat germ, quinoa, or cashews.
Foods that support Gut Health – Prebiotics feed your good bacteria, and probiotics replenish. You can increase your intake of good bacteria by incorporating more fermented foods into your diet.

Reference:

Dietary intake and status of n-3 polyunsaturated fatty acids in a population of fish-eating and non-fish-eating meat eaters, vegetarians, and vegans and the precursor-product ratio of a-linolenic acid to long-chain n-3 polyunsaturated fatty acids: Results from the EPIC-Norfolk cohort. (American Journal of Clinical Nutrition (2010) 92, (1040-51))

All New One-on-One Coaching!

coaching

Hey you,

I have some news. Awhile back I stopped taking clients one-on-one. Being in school, soaking up incredible knowledge about nutrition and the human body has been my focus the last couple years. Super excited that in a few short months, your girl will be a full-fledged Holistic Nutritionist! That’s right! Woop Woop!

I have learned a heck of a lot and I am looking forward to sharing that knowledge to help you heal, transition, or simply live your best life. In order to ease into the transition I have re-launched my one-on-one sessions via Skype or in-person at my new office. YES! I have an office. Really happy to be joining forces with the Wellness Cooperative in Alexandria, VA, to take nutrition clients starting April 1st. The office is located at 309 S. Washington Street in Old Town Alexandria, and they offer a range of services including massage, facials, and acupuncture.

I will be offering holistic nutrition sessions to help you transform your health. If you want an in-depth check-up to see what deficiencies you may have, how you can increase your energy, or use nutrition and lifestyle to relieve stress, heal from a medical diagnosis, or even lose weight, we are on the same page lady. I’m also including sessions geared towards transitioning to VEG and will be adding in some consultations designed to help those struggling with breakouts, acne, or problem skin. My goal is to leave you with the information and tools to achieve real results. Are you ready to transform your health? Check out some of the testimonials I have received thus far about my consultations. More to come! -XO

Services (click to learn more):

Transform Your Health Nutrition Tune-Ups

Jumpstart into a Plant-Based Diet

Depressed? You May Need Folate

alcoholic

Have you ever gotten a fever? Afterwards do you say you are a “fever survivor”? Mostly likely not, because you are aware that the fever is just a symptom caused by something deeper whether it be a virus or bacteria; and that it will eventually go away. In a society that thrives on labels and treats them like a badge of honor, it’s important to note that some conditions are not diseases; rather they are indicators of a deeper underlying problem or imbalance. In the same manner, depression is not a disease, it’s a symptom, (Hunninghake et al, 2016).

There are many reasons why depression occurs and there are also different forms. There is depression caused by an external crisis, trauma, or situation, depression that is due to toxic overload, depression that stems from imbalanced gut flora, elevated copper levels, hypoglycemia, and much more, (Lipski, 2015). When it comes to nutrients there has been research surrounding several nutrients that may be key in the prevention of and in the recovery from depression. Folate or B9, is one nutrient that has been researched in connection with depression, as around one third of all people with depression have low folate levels, (Lipski, 2015). There are many nutrients involved in the process of producing neurotransmitters, some of which are feel-good chemicals such as serotonin and dopamine. One of the most important nutrient groups is the B Vitamins, to which folate belongs.

“Along with vitamins B6 and B12, folate helps break down the amino acid homocysteine,” (Harvard, 2007). Homocysteine is an amino acid found in blood plasma, and high levels of it are believed to increase the chance of heart disease, stroke, Alzheimer’s disease, and osteoporosis, (Harvard, 2007). Folate can be critical in treating some cases of depression because it helps to increase serotonin levels, increases production of stress hormones, dopamine which controls the pleasure center of the brain, and melatonin, needed for restful sleep.

Although low folate affects around one-third of those depressed, not all will respond favorably to folate supplementation. Some people carry a variant gene that prevents them from making full use of the folate in their diet and research suggests that this gene is associated with schizophrenia, depression, and bipolar disorder, (Harvard, 2007). The people who respond the best to folate supplementation are usually those who get less relief from taking antidepressants, (Harvard, 2007). And also includes those whose methylation cycle is in overdrive, (Hunninghake et al, 2016). What is methylation? Imagine billions of little on/off switches inside your body that control everything from your stress response and how your body makes energy from food, to your brain chemistry and detoxification, (Corey, 2015). That in a nutshell is methylation and de-methylation. Some characteristics of individuals who fit into this category include: non-competitive, have dry eyes, high anxiety, low libido, may have sleep disorder, hyperactive, deal with neck/ head pain, estrogen intolerant, underachievers at school, and have a high pain threshold, (Hunninghake et al, 2016).

When taking folate for depression it will most likely not be necessary to take more than a daily multivitamin that includes the recommended daily value of 400 mcg per day for adults, 600 mcg per day for pregnant women, (Harvard, 2007). Folate should be consumed with food, and should not be taken if you are taking medications for the treatment of seizures, (Lipski, 2015). Apart from that, doses much higher than the daily recommended allowance—up to 15 mg a day—haven’t been shown to cause serious side effects, (Harvard, 2007). In addition to any supplementation of any nutrient that the body may need, exercise is the number one recommended intervention for those experiencing depression and can immediately improve mood if performed daily. Other important interventions for depression that may be useful include vitamin D, B12, omega-3 fatty acids, probiotic & prebiotic foods to balance gut flora, and chromium, (Lipski, 2015).

It’s very important to consult with your doctor if you are currently taking medications to ensure additional supplementation will not interfere with your current doses. If you, or someone you know is suffering from depression, make sure you consult with a practitioner to find the right interventions for you. The great news is, you are not alone, and nutrition can offer excellent support to preventing and recovering from depression. -XO Raw Girl

References:

Corey, M. (2015, April 09). Methylation: Why It Matters For Your Immunity, Inflammation & More. Retrieved February 20, 2018, from https://www.mindbodygreen.com/0-18245/methylation-why-it-matters-for-your-immunity-inflammation-more.html

Hunninghake, R., Dr., Zauderer, A., Dr., & Riordan Clinic. (2016, November 16). Molecular Basis for Depression. Retrieved February 20, 2018, from https://www.youtube.com/watch?v=NZu35pG4AhI

Folate for depression. (2007). The Harvard Mental Health Letter, 23(9), 5.

Lipski, L., Dr. (2015). Anxiety & Depression. Retrieved February 20, 2018, from https://learn.muih.edu/courses/6181/pages/module-2-affective-disorders-overview?module_item_id=164924

3 Tips to Maximize Your Nutrition for Intense Training

electrolytes

Anyone out there getting a jumpstart on 2018 fitness goals? Starting last week, I’ve been up daily at the crack to move my body for Bootcamp at Core Power Yoga. I signed up to get my mind and body focused and ready for the challenges of the forthcoming year. In bootcamp, we are encouraged to complete a second activity each day, so last week I exercised for two and a half hours several days of the week. It sounds like a lot right? If you are tired just reading this, I totally feel you!

The saying “mind over matter,” started to ring true on the last day of the first week of bootcamp, when all I wanted to do is curl up with my bff, my pillow, and catch some extra sleep. It wasn’t necessarily just because I was tired, or that I was achy and sore in strange places, my mind was literally just saying NO. I ignored it, squirmed out of bed anyway and completed week one! Now that we are on week 2, I’m very aware that showing up is about 99% of the battle.

During week one, I’ve been implementing a few things to help me keep my energy high and to ensure I am getting adequate nutrition and get maximum benefits from my workouts. Below’s a few tips that can help get you through the good kinda hurt with a little bit more ease. -XO Raw Girl

Replenish Your Electrolytes. When we exercise our body needs to replenish electrolytes to avoid cramping, and maintain proper function of the digestive, nervous, cardiac, and muscular systems. You can buy drinks or powders to assist with this, or do what I did and make a poor-man’s electrolyte drink with what you have at home. All you need to do is add a pinch of salt to your water and squeeze a wedge of lemon or lime. If you can taste the salt in your water you’ve added too much.
Take Your Vitamins Pre-Workout. Week one I experimented with taking two packets of Emergen-C in water just before bootcamp, and some days without. I noticed that without fail on the days I got my vitamins in before my workout my energy was more consistent and I was able to sustain it throughout the workout. Grabbing fruit or a pre-workout drink is recommended and taking a multivitamin that includes the daily value for key nutrients along with it may give you an extra boost!
Keep a Food Diary & Track Your Nutrient Intake. The process of recording everything I eat has been an eye-opener. What keeping a food diary does for me personally, is help me ensure I am getting enough calories and veggie sources of protein daily. There’s an awesome site called Cronometer, that I highly recommend you check out for tracking your meals, as it will give you a daily breakdown of your caloric and nutrient intake so you know if you are not getting enough of a particular nutrient.

Mineral Monday: IRON

diet

For the next couple of months I’m completely immersed in the study of micronutrients, also known as the yummy minerals and vitamins your body needs to function optimally. So I’ll be posting some articles to shed a little more light on micronutrients, and perhaps get you thinking about supplementing with food or at the very least ensuring you are getting in your daily multivitamin. Macronutrients are the essential dietary staples the average person worries about ie: fats, carbs, and protein. However micronutrients are so incredibly essential that deficiency in certain ones can literally stop hundreds of necessary chemical reactions in the body! The danger of talking about micronutrients in isolation is that we tend to lose sight of the bigger picture. Your body needs a wide-range of nutritional goodies to keep you functioning at your best, so please do not take the focus of these articles as a sign to start supplementing in excess one particular nutrient. It’s important to get regular blood testing with a doctor to ensure you are not deficient in key minerals or vitamins your body needs.

Are you aware that iron deficiency is not only the most common deficiency in the United States, it’s actually the most common deficiency worldwide? Which means most of the people you know including the man in the mirror, may be iron deficient. Iron serves as a catalyst for many redox reactions in the body, is important for energy metabolism, oxygen delivery, oxygen transport and storage, and even DNA synthesis. It is essential for exercise and athletic endurance/performance because of its role in oxygen delivery. Female athletes or those that are endurance runners or participate in a mix of anaerobic and aerobic activities are more likely to need additional iron because of menstruation. Sorry ladies! Unfortunately because “Aunt Flow” comes to visit us every month we lose more iron than our male counterparts. The recommended daily allowance (RDA) for iron for men 19-50 years of age is 8 mg and for women in the same age range is 18 mg. If you are vegan or vegetarian you also may need 1.8 times more iron than your meat-eating friends.

How do you know if you should supplement? Symptoms of iron deficiency can include: fatigue, increased heart rate, palpitations, impaired exercise and work capacity, pica (you know those people who love to chew on ice?), spoon shaped nails, and more. The thing about iron supplementation as you may well know is that it can cause constipation, nausea, abdominal pain and host of uncomfortable side effects. So for those that are physically active it may be best to ensure you are getting more iron from your diet and not from an over the counter supplement. When you increase iron consumption also keep in mind that vitamin C actually helps to increase iron absorption, while oxalates (found beets, spinach, etc.), calcium, and manganese can inhibit or decrease the absorption of iron. This is what makes pomegranates an iron supplying superfood, they have a rich source of vitamin C and iron the perfect combination to make sure the iron is absorbed by your body. Below are some great food sources of iron. If you are anemic, you should consult your doctor and ensure you supplement but do not overdose on the amount you need to get your levels back up to normal. -XO Raw Girl

Some great VEG food sources of (non-heme) iron include: quinoa, legumes: lentils, kidney beans, garbanzo, pinto, tofu, soybeans, soy milk, tempeh, fortified cereals, cacao, Nuts and seeds: cashews, pumpkin, pistachio, almonds, peanuts, sunflower, sesame, tomatoes, swiss chard, collard greens, kale, spinach, black strap molasses, dried figs, raisins, pomegranates, whole grains, cacao.

References

Zimmerman, M. (2001). Burgerstein’s Handbook of Nutrition. Micronutrients in the Prevention and Therapy of Disease. New York, NY: Thieme.

Alauntye, I., Stojceska, V. & Plunkett, A. (2015). Iron and the female athlete: a review of dietary treatment methods for improving iron status and exercise performance. Journal of the International Society of Sports Nutrition, 12, 38. doi: 10.1249/JSR.0b013e31829a6f6b.

WebMD: Foods High in Oxalates

Baobab, The Amazing Queen of “Superfruits”

health

Source: ethical-hedonist.com

Until my travels to Ghana, I knew nothing about one of Africa’s best-kept secrets, one of the most nutrient dense fruits on the planet, baobab. African baobab (Adansonia digitata L.) has been dubbed the “tree of life,” due to it’s exceptional nutritional profile and all parts of the tree being used for food, drinks, to feed animals, medicine, and even fibers used for weaving. Baobab grows on large and strangely gorgeous trees that look like something out of a fairy tale and take up to two hundred years to mature and produce fruit. YEP that’s right, two hundred years! Meaning if you planted a baobab tree today you would not live to see it grow into its full glory. Not only do they take a long time to mature, but they live long. The oldest recorded living baobab tree thus far was one thousand years old. The fruit of baobab is football sized and the pulp of the fruit is white and powdery with a sweet, slightly tangy taste.

This strange but fantastic fruit packs in a jaw-dropping amount of nutrition. It has four times the potassium of bananas, two times the calcium of milk, and twelve times the fiber of an apple. Baobab is made up of almost 50% fiber that is soluble and pre-biotic; meaning ingesting it promotes the growth of good bacteria in the guy. The fruit actually has more soluble fiber than psyllium husk, which is used in laxatives to boost elimination and maintain a healthy digestive tract. You can consume baobab in powder form, adding it to shakes, smoothies, and even use it as a natural sugar replacement. Now that the word is spreading you will find bars and nutritional supplements with baobab as an ingredient as well. I’m sure if you have the chance to try it, you’ll understand why this unique fruit with a funny name is aptly called the “Queen of Superfruits.”

XO Raw Girl

Tag Archives: nutrition

Tags

Newsletter Sign-up