Holistic Health

The approach of bettering your health through nutrition, exercise, fitness, mental wellness

Preventative Care

Just like you would stretch before working out to prevent an injury. You want to apply that same mindset for your health and nutrition. If you’ve ever struggled with painful bloating or unexplained inflammation in your body or even experiencing memory fog and unexplained fatigue, and you just feel “ Off”. Know that you're not alone.

Sometimes you have to look at the foods you're consuming and habits that you have and check in with yourself to see if those are the issues that could be contributing factors to some of your symptoms. I’ve noticed when I prioritized my sleep and nutrition it made the world of a difference in how I felt, I wasn't as tired and I just felt more myself.

Lets Talk Sugar

Sugar is in most of the foods we consume on a daily basis, and we also know that too much sugar is never a good thing. When you consume a large amount of sugar you usually get something called a “ Sugar High” Where you feel a rush of energy for a short amount of time and then eventually you crash. leaving you feeling sluggish and tired. When you start to feel “ Off “ the last resort people look at is their own sugar intake. Too much sugar in our diets can also cause a lot of issues to our bodies, some of the symptoms you might notice are

  1. Inflammation in the body

  2. Low energy levels

  3. High cortisol levels

  4. Acne

  5. Feeling fatigued throughout the day and always feeling as if you need a nap

  6. Prone to more cavities and issues with your teeth

  7. “Moon face”

  • Low Sugar Foods

    Veggies such as

    mushrooms

    celery

    cucumbers

    carrots

    broccoli

    ( Grains )

    Brown Rice

    Crackers

    Quinoa

    Oats

  • Added Sugars

    You want to be aware of high sugary foods such as chocolate, soda, and certain fruits as well, which can contain a high amount of sugar.

    *Reduce alcohol intake and avoid overly processed foods

    • Some alternative low sugar snack ideas are celery, cucumbers, carrots and humus, nuts.

  • Lean Proteins

    Quinoa

    Salmon

    Turkey

    Tuna

    Greek Yogurt

    Fish

    Pork

    Cottage Cheese

  • My favorite Fruits With Low Sugar

    Apples

    Avocados

    Blackberries

    Mango

    Lemon

    Strawberries

    Plums

    Watermelon

Lets Talk Inflammation In The Body

If you’ve ever experienced inflammation in your body then you know that its not fun. Inflammation is your bodies natural defense response. Acute inflammation is the swelling and pain we feel when we’re injured from a scrape, cut, or if you’ve sprained your arm. An inflammatory response would send a flow of pro-inflammatory cells to that injury site in the body, so it can do it’s job to keep out viruses and bacteria. That is how it helps to heal the body. Now the issues begin when it starts to become overwhelming and out of control. Such as, the inflammation doesn’t go away after it is healed. When the inflammation does’t subside in a appropriate manner this is what is called “ chronic inflammation”. You don’t want too little inflammation but you also don’t want too much.

“ What causes inflammation in you might be completely different from what causes it in someone else”

Here are some symptoms you might notice.

Acute Inflammation

Skin feels hot to the touch

Swelling in the body

Flushed skin

Chronic inflammation:       

Abdominal Pain

Chest Pain

Fatigue 

Joint Pain Stiffness 

Gastrointestinal Issues


Causes:

Low levels of physical activity

Chronic stress

High Inflammatory Foods

Disrupted Sleep

Exposure To Environmental Toxins

Drinking Too Much Alcohol

Autoimmune Diseases

Sleep Quantity And Quality

Reducing Inflammation:

Eating more anti-inflammatory foods

Managing stress levels

Aim for more quality and quantity of sleep

Try engaging in 20 to 30 minutes of moderate exercise through the week

Try incorporating turmeric and ginger into your diet. ( Studies show it reduces inflammation in the body)

Get more greens into your diet

Stop smoking and reduce alcohol intake

Let’s Talk Gut Health

What is gut health?

It’s your digestive system breaking down all the foods, absorbing and taking in the nutrients for your body all while eliminating toxic waste from the body.

Poor Gut health looks like:

Fatigue, Insomnia, Migraines, Skin Irritation, Depression, Anxiety, Painful blotting

How do you fix it?

  1. Drink Water!

  2. Limit Processed foods

  3. Incorporate more fiber into your diet

  4. Consume Probiotics ( Aka the good bacteria )

    ( “ I love drinking kombucha for that”)

  5. Eating more whole foods

  6. Prioritizing sleep and fixing your sleep schedule

  7. Go on daily walks

    [ Your mind and gut are connected and it’s important you take care of both. If you are having serious concerns please seek your doctor for help ]

leaky Gut

And what you should know about it

When we have a leaky gut the lining can weaken causing toxins and bacteria to leak into the body. This can trigger inflammation in the gut and throughout the body causing bloating, gas, cramps, food sensitivities, fatigue, headaches, and joint pain.

What are some ways we can help fix the gut and strengthen the lining to prevent bacteria and other toxins from entering?

The most common is to review your diet and eliminate known dietary causes of inflammation such as alcohol, processed foods, or even gluten or dairy to help reduce the inflammation in the body and help fix that gut lining.

10 Ways To Naturally Heal Your Gut

  1. Consume Bone broth

  2. Take Probiotics

  3. Be Active + Exercise

  4. Control Your Stress

  5. Avoid Processed Foods

  6. Stay Away From Sugar

  7. Stay Hydrated

  8. Get Enough Magnesium

  9. Take Probiotics

  10. Eat A Colorful Diet