Eat + Enjoy + Restore
Do you have a sweet tooth? With the rise of health consciousness and concerns surrounding high sugar intake and “empty calories”, the consumption of sugar-free foods has become increasingly popular over the years. Artificial sweeteners are frequently consumed as sugar substitutes and have become a […]
Did you know that the number of people with food allergies in America has doubled each decade? Food allergies and sensitivities have become a growing concern in recent years. In fact, it’s safe to say that it’s a rising, global epidemic. According to the latest […]
Have you ever wondered how the foods you eat affect your health? Well, you’re not alone! In fact, a 2018 Food & Health Survey found that many Americans are deeply concerned about the impact of their food on their overall health. With 20% of respondents expressing concern about their cardiovascular health, 18% about their weight, and 13% about their energy levels, it’s clear that people are becoming increasingly aware of how food impacts their overall health.
Unfortunately, carbs and sugar have often been labeled as the enemy of maintaining good health, leaving many of us confused and unsure about what to eat. This one-size-fits-all meal planning and diet therapy are where previous nutrition care has fallen short.
But fear not! In this blog post, we’ll explore how different foods can affect YOUR immune and gut health, including the role of the gut-brain axis, the importance of vitamins and minerals, and the benefits of Mindful Eating.
Let’s get started!
Our relationship with food is complex and impacts our daily life in many ways. Nearly a quarter of the population reports having a food allergy or intolerance, and many people need to be mindful of their food intake to avoid uncomfortable symptoms. It’s important to know that a food sensitivity is an immune-mediated reaction and shouldn’t be confused with an intolerance (that doesn’t involve the immune system). Food sensitives can be impacted and influenced by many factors of our life (internal and external) and can VARY so much on the individual.
Often it’s a natural chemical in a food causing an issue, not the food itself. This is why it’s soooo important to get the right testing and to look at diet from different views.
Did you know that the gut is often called the “second brain” due to its close connection to the central nervous system? The gut is linked to the brain, heart, and immune system, making it a critical component of our health. The gut is home to trillions of bacteria that make up the gut microbiome, which help break down food, produce vitamins, and regulate our immune system.
It’s also important to recognize that chronic stress disrupts your body’s harmony, leading to inflammation, a weakened immune system, and gut dysbiosis – an imbalance of good and bad bacteria. This is why you can effectively enhance your overall health by prioritizing stress management and engaging in stress-reducing activities.
We are all prone to nutrient deficiencies key to immunity and overall health. Here are just a few common micronutrients my clients are often deficient in and play a role in improving their symptoms:
Zinc: might be depleted because of medical conditions but is critical for supporting a healthy immune system.
Vitamin D is the sunshine vitamin essential for immune health, and low levels are linked to several health problems, including increased food allergies and sensitivities.
Vitamin K2: essential for bone and immune health. It can be hard to get into your diet and is significantly impacted by your gut microbiome.
Copper: helps our body convert iron from food into a bioavailable form and allows us to make platelets for blood clotting. It also helps us eliminate excess serotonin, which can cause symptoms like diarrhea, sweating, irritation, and tremors.
And there are so many more! The main takeaway is that micronutrient testing should ensure that our nutrients are balanced, absorbed, and utilized best.
Mindfulness helps us understand our symptoms and where they stem from. Mindful Eating is a way of eating that enables you to pay attention to the food you’re consuming and how it makes you feel. Practicing Mindful Eating can be a powerful tool in our quest for optimal health. By approaching food with a sense of mindfulness, you can better understand your symptoms and the root causes behind them.
Cultivating this awareness from a place of non-judgment allows you to make more intentional and nourishing choices that support your overall health and well-being.
How the Restore Program targets root issues of your health conditions
The Restore Program approach includes 3 major components:
This program is for you if you’re sick and tired of being “sick and tired” and are committed to investing in your health and dedicated to investigating and changing!
If you want to get to the root cause of your symptoms and get a CUSTOMIZED plan based on your BODY NEEDS, The Restore Program is the perfect fit for you! It provides personalized guidance and support to help you achieve your health goals – and to get you feeling better for the long term.
Have you ever noticed that it’s hard to say no to junk food when you’re tired? Or think about how much easier it is to choose healthy foods when you’re well rested. Understanding the links between sleep and nutrition opens up possibilities for improving both […]
Do you ever feel like salads are bland and boring, and always associated with strict dieting? If so, you’re not alone. Salads have gotten a bad reputation over the years, often considered a punishment for overindulging in less healthy foods. Truth is: salads can be […]
We all know that eating is one of the best parts of life, right? But have you ever found yourself feeling unsatisfied after a meal, even though you just had a giant plate of deliciousness? Trust me, you’re not alone. The good news is, there are simple and easy ways to feel more satisfied after eating, and I’m here to spill the tea!
If you want to discover how to feel more content and fulfilled after every meal, keep reading! From munching on the right foods to practicing mindful eating, I’m gonna cover all the juicy details…
First things first, let’s talk about the dynamic duo in your body that controls your hunger and fullness – Ghrelin and Leptin.
Ghrelin is known as the “hunger hormone” and it sends a signal to your brain that it’s time to eat. On the other hand, Leptin is known as the “satiety hormone” and it tells your brain when you’ve had enough and can stop eating. These two hormones work together in a delicate dance to help regulate your appetite and maintain energy homeostasis in your body.
And who’s the conductor of this hunger-fullness symphony, you may ask? It’s the hypothalamus – the control center in your brain that constantly monitors the levels of various hormones and nutrients in your body and adjusts the secretion of Ghrelin and Leptin to maintain that balance in your body.[1]
While Ghrelin and Leptin play a big role in regulating hunger and fullness sensations, the types and amounts of foods you eat also have a significant impact. Enter Macros! Macros are the three big players in the world of nutrition: Carbohydrates, Protein and Fat. Each of these macronutrients plays a unique role in our bodies and can affect how satisfied we feel after a meal. Let’s break it down a bit:
Carbs: Your body’s preferred source of energy. Complex carbs specifically, like whole grains and fiber-rich fruits and veggies, are slower to digest and provide sustained energy.
Proteins: They’re known to be particularly filling, and research has shown that eating high protein foods results in increased feelings of fullness throughout the day, and reduced late-night cravings and food-related thoughts.[2]
Fats: They help absorb and transport fat-soluble vitamins, and slow down the digestion of food, making you feel full for longer.
Now, we’re not talking about counting macros here, but instead focusing on including all three as well as some color for extra fiber to ensure a balanced and satisfying meal that will keep you feeling fuller for longer and avoid the quick spikes and crashes in energy that can come from an imbalanced meal.
Mindful eating is a way of eating that helps you pay attention to the food you’re consuming and how it makes you feel. Additionally, it can play a HUGE role in satiety! Here are some mindful eating tips you can start incorporating to feel full and satisfied after you eat:
#1: Set your intention for the meal
Eating with intention means eating in a way that supports your body, mind and soul being clear, energized and feeling your best. It’s to eat from a place of deep self love and real nourishment. Ask yourself this: What’s the intention behind eating that specific meal? Are you eating to fuel yourself up before a workout? Do you need energy for a long day at work?
#2: Know your hunger
#3: Limit distractions
Your body perceives distraction as a stress response which activates the sympathetic nervous system. You’re also less likely to be fully engaged with your food and detect fullness cues which makes it more difficult to gauge when you’ve had enough to eat and feel truly satisfied after a meal. So try avoiding watching TV or scrolling through your phone next time you eat.
#4: Notice the colors and texture
Pay attention to the colors and textures of your food. Not only do bright and vibrant colors make food more appealing and enjoyable, they also indicate a diversity of nutrients that can benefit your health!
#5: Practice gratitude
People who practice gratitude tend to engage in healthier habits, such as eating a balanced diet and exercising regularly, which has positive impacts on their physical health. I discussed gratitude and how you can practice it in your daily life in this blog post.
#6: Enjoy the food, company, and experience
Make the most out of every meal. Paying attention to the experience as a whole, beyond just the food, can increase satisfaction after eating. Remember: Food isn’t just fuel… it’s joy, pleasure, connection, and memories as well!
Now it’s time to put this into action! Try incorporating some of these tips into your next meal, whether it be savoring each bite, balancing your plate, or simply slowing down and noticing how you feel.
Remember, feeling satisfied after eating is all about finding what works for you and making it a fun and enjoyable experience. If you’re still struggling to find joy in eating, I’m here to help!
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