Good nutrition can play a helpful role during times of stress and anxiety. If you or a loved one is experiencing increased stress and anxiety right now, here are 20 recipes with four key nutrients that are scientifically proven to help.
Magnesium: Magnesium supplements are often used as a natural treatment for anxiety but many people do not even reach their daily recommended intake of magnesium through diet. Since magnesium regulates neurotransmitters, meeting dietary magnesium requirements can help prevent deficiency-related anxiety from occurring in the first place.
According to the Food & Nutrition Board, the recommended dietary allowance (RDA) of magnesium is about 420 milligrams per day for adult males and 320 milligrams per day for females.
These five recipes pack a major magnesium punch:
My last client was a 37-year-old woman with PCOS (polycystic ovary syndrome) who came to see me because she was having trouble losing weight, and getting pregnant.
She was overweight but reported she exercised at least three times per week and ate “healthy.” She was frustrated because she felt like she was really trying but couldn’t move the needle on the scale and desperately wanted to have children.
Her recent bloodwork came back normal, so she came to me seeking a personal nutrition plan. However, on close inspection of her bloodwork, I noticed that her fasting insulin was not measured.
Insulin is the hormone released by our pancreas to lower glucose. However despite the rapid increase of obesity and diabetes insulin is rarely tested.
Why is fasting insulin important?
Standard lab tests measure glucose and A1c, however, the third thing that needs to be measured is fasting insulin, which is a key indicator for insulin resistance syndrome, which is the...
Was dieting on your list of new year goals AGAIN?
Whilst most people look forward to the holiday period a growing number of us have one thing on our mind. How can we survive the holiday period without ruining our waistlines? With this script running in the background, the pleasure of eating with family and friends is replaced with stress, worry and guilt.
And we unknowingly replace our feel good hormones, (endorphins) with inflammatory stress hormones (cortisol); which actually cause us to gain weight!!
How do we break this cycle, and find peace around food?
One minute we are told that a low carb diet is the way to go, yet the latest research suggests that a low carb diet is the thyroid’s worst enemy?
Given that the thyroid is pretty much running the show when it comes to keeping our metabolism fired up it makes sense to bow down to its needs.
If you’re a woman of a certain age, 40+ (ahem!), then you know what I’m talking about, it’s even worse for us!!...
If we want to have a great life and achieve our goals, we have to be intentional.
The old saying "you snooze you lose", may have a much deeper meaning than any of us realize.
When you delay waking up consider that you're resisting your life. So, to help you resist pressing that snooze button… Move your alarm across the room.
This forces body movement and motion creates energy, so it helps you wake up. However, you'll still likely be feeling sleepy so...
Brush your teeth. The point is that you're doing a mindless activity for the first few minutes and simply giving your body time to wake up.
Since you're in a bathroom, splash some water on your face, it will wake you up even further.
Drink a glass of water. After 6-8 hours without water you'll be naturally dehydrated, and dehydration causes fatigue. The objective is to rehydrate your body and mind as fast as possible, to replace the water you were deprived of during the hours you slept.
Alright so you're up...What...
Yes, it’s a big BOLD promise….
So, to be clear, I’m not saying that all your ills will be magically over…but what I am saying is that you will “look” and, “feel” much better, as you take a deep dive into your health status and address the cause and focus on your top priorities.
And, it starts with YOU knowing what to prioritize and focus on first.
So yes, I can confidently promise that you can absolutely transform your wellbeing if you say “Yes” to focusing on your health for ONE month.
It’s widely acknowledged that it takes an average of 21 days to break or make a new habit, so after just one month of focusing on your health, it’s entirely possible to see and feel positive changes happening within your body. On your journey to wellness, you will discover and make new and lasting lifestyle changes…that you enjoy!
But here’s the kicker…
Successful slimmers’ don’t diet. Take that in for a second.
Doesn’t, seem right, does it?
In fact, you may be thinking the opposite – that losing weight, by eating a certain number of calories and exercising over a certain period of time is EXACTLY what successful slimmer’s do.
So, if they aren’t “dieting” what’s their secret? Their magic? Their special sauce?
Well, it’s not calorie-controlled food, expensive gym memberships, shakes or some sort of magical unicorn.
Nope, it’s simple:
Successful weight loss folk understand the need to take a deep dive into their nutritional status and deal with or address any or all of the following:
1. Food intolerances
2. Leaky gut
3. Hormone imbalance
4. Blood sugar imbalance
5. Environmental toxins
6. Nutritional deficiencies
7. Virus, Bacteria or Parasites - aka Pathogens
8. Inefficient fat metabolism
9. Diet low in vitamins and minerals
10. Vagus nerve damage.
What is your typical process for working with a new client?
I work with clients in the US and UK via phone/internet using the following approach:
Listen: First I conduct a thorough assessment of your current situation. I provide a comprehensive health questionnaire to get a clear understanding of your health goals, concerns, and lifestyle.
Gather: I then analyze your results, health history, diet, lifestyle and lab results to identify any nutritional gaps or causes that may exist and create a program that addresses the cause rather than the symptoms.
Create: Based on my findings I create a personal program that aims to meet your health goals, budget and lifestyle, in the shortest possible time. In addition, I educate you from a holistic perspective so that you can take an empowered and active role in your wellbeing journey.
Partnership: I work with you over time through regular meetings to help you track, monitor and adjust your program as you continuously move towards meeting...
Leaky gut, or "intestinal permeability," is a condition in which the lining of the small intestine becomes damaged, causing undigested food particles, toxic waste products and bacteria to "leak" through the intestines and flood the blood stream. The foreign substances entering the blood can cause an autoimmune response in the body including inflammatory and allergic reactions such as migraines, irritable bowel, eczema, chronic fatigue, food allergies, rheumatoid arthritis and more.
With leaky gut, damaged cells in your intestines don't produce the enzymes needed for proper digestion. As a result, your body cannot absorb essential nutrients, which can lead to hormone imbalances and a weakened immune system.
What causes leaky gut?
In many cases, leaky gut is caused by a lack of stomach acid, and a lack of digestive enzymes, which cause undigested particles of food to irritate and permeate the gut wall. This is more likely to happen with foods that we consume on a regular basis,...
Let’s check in with the big question…
Are you hitting the health and lifestyle goals you set for yourself at the beginning of the year?
Or are you struggling to REALLY take your health to the next level?
If you’re struggling, there are 3 main possible reasons why:
Maybe you have one of those challenges right now, or maybe you have all three. Either way,
I know one thing for sure: Those challenges are NOT going away by themselves!
But, when you have a PERSONAL protocol that WORKS…You will see RESULTS when you identify any nutritional deficiencies, correct energetic blocks and remove any trigger foods.
When you have a...
METABOLIC BALANCE® - Winner of the prestigious MEDICAL WELLNESS AWARD, 2009 – The all- natural weight management system offering healthy, fast results and long term success.
Metabolic balance® is a truly unique weight adjustment program that scientifically designs and customizes an all-natural nutrition plan to address your unique metabolic health needs. This is not your standard diet program, it is an individualized nutrition program. Your customized nutrition plan is based on your personal blood values and health data. Over 30 blood values are analyzed, thus establishing the correct parameters needed for proper metabolic and hormonal function. The nutritional scientists and physicians at the Metabolic Balance® Institute in Germany utilize a proprietary data base of foods which takes into account a foods chemistry, glycemic load and micro-nutrients to build a precise "road map;” thus, indicating exactly those foods which are nutritionally best as "building...