Musings

How to Support Your Immune System During COVID-19

Tue, 14 Sep 2021 19:31:49 GMT

It is a crazy time right now. If you are like me, you are doing everything you can to protect yourself and your family from the spread of COVID-19. You are washing your hands fervently, you are staying at home as much as possible, and you are practicing social distancing. I am making sure me and my family are practicing all of these measures!

Another way I am trying to help protect myself and my family during this time is to support our immune system through daily healthful practices. We are eating clean, whole foods as much as possible (we’ve had a few pizza nights to add some spark to long days at home!), taking our daily supplements , trying to get at least 7 - 9 hours of sleep (more for the 3 and 1 year old!), and making sure we get outdoors through play and exercise as much as possible for some quality sunshine and Vitamin D (got to get those endorphins released to boost my mood!).

Below I am outlining the main supplements my family and I are taking every day to hopefully give you ideas on how you too can support you and your family’s immune system during this immediate season of COVID-19.

P robiotics

Why do we need it?

Microbiome is such an important “organ” in our bodies. Keeping it in balance and healthy will help reduce the risk of eczema, allergies, respiratory tract infections, “tummy issues,” and can affect the brain helping regulate mood, anxiety, focus, and energy.

How much?

For younger children:

2.5 - 5 billion CFU/day

For older kids:

5 - 10 billion CFUs/day

For adults:

Typically begin at 20 CFU (colony forming units) with four to five strains (lactobacillus, bifiobacteria, sacchcromyes)

*To note: you would not want to take a probiotic if you struggle with certain issues (like SIBO). Check with your doctor before starting a probiotic to be sure all checks out well.

How do you get it?

From Food:

Fermented foods like yogurt, kefir, pickles, olives, sauerkraut and kimchi are rich in beneficial bacteria. Eating nutrient-dense foods like vegetables, fruits, nuts, whole grains, and quality meats and seafood help maintain healthy levels of good bacteria in the gut.

From a Supplement:

I like MetaKids Baby Probiotic (for babies), Flora Boost (for older kids), Garden of Life (for adults).

Vitamin D

Why do we need it?

For strong bones, a thriving immune system, and healthy mood support.

How much?

During this season it is recommended to get up to 5,000 IU’s to boost immunity for adults (regularly, it can be anywhere from 1000 - 5,000 IU/day depending on lab levels of Vitamin D)
1,000 IU/day for kids

*I am giving my girls 1,000 IU/day. I’m taking between 2,000/day

How do you get it?

From Food:

eat salmon or low-mercury tuna for lunch or dinner. Dairy products, nut milks, and some cereals are fortified with Vitamin D and can be great breakfast or snack options. Eggs for breakfast is also a good option.

From a Supplement:

Ortho Molecular Vitamin D in pill form or liquid form (this is what I give my girls)

V itamin C

Why do we need it?

Vitamin C is the body’s tool for healing and to help fight infection. This is SO important for kids, especially one’s in school and especially during cold and flu season. It also promotes healthy muscles and skin.

How much?

100 - 500 mg/day (for kids) *Always check with your pediatrician for the correct amount for your child
1,000 - 2,000 mg/day (for adults)

How do you get it?

From Food:

Oranges, strawberries, tomatoes, potatoes, Brussels sprouts, spinach, and broccoli are all rich in Vitamin C.

From a Supplement:

I recommend getting most of your Vitamin C from food and getting the rest through a quality multivitamin like this one, Smarty Pants for kids, MegaFoods for adults. I also use a Vitamin C powder like this one from Whole Foods.

E lderberry

Why do we need it?

These berries are packed with antioxidants and vitamins to protect and boost your immune system.

How much?

1 teaspoon/day

How do you get it?

From a Supplement:

We use Garden of Life Elderberry syrup

Z inc

Why do we need it?

Zinc helps the immune system fight off bacteria and viruses, especially helpful during this season.

How much?

8 - 15 mg/day

How do you get it?

From Food:

Pumpkins seeds, beans, grass-fed beef, lentils, eggs, spinach, organic poultry

From a Supplement:

I get it through my multivitamin, Mega Foods

I hope this helps give you some more tools on how to support you and your family’s immunity. If you have any questions or want help in developing a individual nutrition plan for you and/or your family during this season, please contact me by clicking the button below.

Photo by Anna Pelzer on Unsplash

Five Supplements to Consider Taking

Mon, 13 Sep 2021 19:10:14 GMT

Should I be taking supplements? If so, what should I take?

I am often asked these questions by clients, by friends, and those I randomly meet when I share my profession. The nutrition information and scieShould I be taking supplements? If so, what should I take?

I am often asked these questions by clients, by friends, and those I randomly meet when I share my profession. The nutrition information and science out there about supplements can be confusing so honestly, I often ask myself the same question.

I don’t think there is one standard answer for everyone, for I believe everyone is different. We are all unique and have specific needs based on our season of life. For example, I am pregnant right now so I my needs are unique for this season and different than they were last year, when I was focused on healing my body. The supplements I take today look slightly different than they did a year ago.

First and foremost, I really believe when you are eating foods that are whole (anything from God’s good earth or animals that are eating God’s good earth), mainly plants (vegetables, fruits, whole grains), and minimally processed (foods that don’t come in packages and boxes), you should be able to get the majority of your vitamin, mineral, antioxidant, etc. needs each day. Yet there may be times when you may not be able to process or break down the vitamins, minerals, and antioxidants from your food due to stress, genetics, or health issues so it is essential to take a supplement (or supplements) that is (are) in a form in which you can absorb and use. Again, this is very individual and specific.

To truly answer someone’s question about supplements, I really have to dive into their health history, current health goals, doctor recommendations, and specific life circumstances. But since I do get this question quite frequently, I do have a few supplements I recommend that are pretty common and essential for most people.

1 . B complex: For your energy

B vitamins are essential for many functions of your body. They help your metabolism, supply your body with quality energy, support cell growth (which is critical for healing), and boost brain function.

I see many clients who have low levels of one or more of the B vitamins. They come in experiencing everything from fatigue and brain fog to gaining unwanted weight. When they begin supplementing with B vitamins that are in a form their bodies can easily absorb, these clients feel and see a HUGE difference in their energy and mental clarity, as well as helping fuel their weight loss.

Here is a good quality B complex supplement: Boost

2 . Vitamin C: For your skin and immunity

For glowing, healthy skin and for a boost in your immunity (essential during this flu season!), Vitamin C is a great supplement to take daily. The recommended daily allowance is between 75 - 90 mg, but you can take between 200 - 500 mg to help protect your immunity. If you take more (for example: taking Emergen-C during cold/flu season), it usually does not cause harm because it is a water-soluble vitamin, which means your body will eliminate the excess.

Here is a good quality Vitamin C supplement: Garden of Life Vitamin C

3 . Vitamin D: For your bones and brain

We don’t always give our bones enough attention, that is until we break one, right?! Yet, taking care of our bones is critical to aging gracefully and still being able to function on our own. Vitamin D is key for bone health. It is also key for brain health. It prevents mood disorders, provides immune support, and helps balance hormone levels.

Most of the clients I saw this past year were deficient in Vitamin D. It is safe to bet that most people are low in Vitamin D. Mainly because the best source of Vitamin D is the sun, and we spend much of our days indoors or covered in sunscreen when we do go outside. The recommendation is to take between 400 - 800 IUs of Vitamin D/day, but many people need more than this so I suggest getting your lab values drawn so you can consult with your doctor on exactly how much you may need to take each day.

Here is a good quality Vitamin D supplement: Ortho Molecular Vitamin D

4 . Omega 3 supplement: For your heart

Omega 3’s are one of the best nutrients for fighting inflammation, a precursor for most all diseases, especially heart disease and brain disease like Alzheimers. The best way to get Omega 3s in your diet is eating wild caught fish several times/week. Walnuts, flaxseed, and chia seeds are also high in Omega 3s. That is about it. So if you are not a fish lover or don’t eat seeds/nuts every day, you probably need to supplement Omega 3s, aiming for around 1000 mg/day.

Here is a good quality Omega 3 supplement: Nordic Naturals Ultimate Omega

5 . Probiotic supplement: For your gut

Having “good gut bugs” is so important for your overall health. They help your body absorb nutrients, fight infection, boost immunity, restore hormone balance, and improve digestion (helping reduce that awful bloating feeling you may experience after eating). Foods that contain probiotics are yogurt, kefir, kimchi, sauerkraut (my favorite way to get probiotics from food!), miso, and kombucha.

Every person has different needs for the amount and type of probiotic. I suggest meeting with a health care provider to help figure out the best strains and dosage specifically for you. To start, look for a probiotic with at least 5 strains and has 20 - 50 billion CFUs (colony forming units).

Here is a good quality probiotic supplement: Garden of Life Probiotics or MegaFood Probiotics

If you are curious what I take every day, I’ve listed my supplements below. I am pregnant so that changes things a bit for me, but overall I have remained pretty consistent with these supplements.

Garden of Life Probiotics or MegaFood Probiotics

PlusOne™ Daily Prenatal Packs (contains vitamins, minerals, and phytonutrients)

Whole Foods Vitamin C packet (during this cold/flu season)

Vital Proteins Collagen (I want to make sure I am getting quality protein and collagen in each day for both mine and baby’s health!)

If you have any questions or would like a more detailed nutrition plan that would include helping you figure out the best supplements to take, contact me by clicking below!

Boost Your Metabolism: 5 Surprising Foods That Do Just That

Mon, 13 Sep 2021 18:53:09 GMT

Why would you want to boost your metabolism? Maybe you want to lose weight. Maybe you want to increase your productivity at work. Maybe you want to avoid getting sick from allergies or the common cold. Or maybe you want to build more muscle mass and see the effort you are putting in at the gym pay off.

All these are great reasons for wanting to boost your metabolism. So how do you actually do it?

A huge piece of the metabolic puzzle is you have to start eating. Yes, you have to eat to fuel you metabolism. You actually burn about 10% of your daily calorie intake just through the digestion process therefore causing an uptick in your metabolic rate. So if you ever find yourself skipping meals in order to lose weight or in trying to stay productive by working through lunch, remind yourself that actually the opposite is true!

Now that you know you need to eat, what foods should you eat to get that boost in metabolism? There are SO many. Foods that contain protein and fiber all will give you an added boost. Drinking water helps as well. But I’ve decided to round up a top 5 foods that give you that extra bang for your buck when it comes to revving up your metabolism.

Beans

Protein and fiber are two building blocks of boosting your metabolism. Beans are rich in both! Protein takes more calories to digest than other nutrients so you will actually burn more calories by eating protein than carbohydrates and fat.

How to eat more beans:

Make this black bean and quinoa bowl for dinner and eat the leftovers for lunch the next day.

Blueberries

Full of antioxidants, blueberries can protect your body from free radicals, a technical term that means your cells are being damaged from a host of things like environmental toxins, exercise, or being sick. When free radicals build up in your body, it leads to inhibited muscle growth, fat loss, and can even cause disease. The antioxidants in blueberries help prevent this damage from taking place protecting your body and helping you to achieve you big health goals.

How to eat more blueberries:

Add frozen blueberries to your morning protein smoothie or fresh ones to your morning bowl of oatmeal.

Spinach

Fiber, iron, and calcium are all great nutrients that support your metabolism. All are found in spinach! High fiber foods can increase your fat burn. Iron helps transport oxygen to your body optimizing cellular energy so you can think clearly, exercise, and feel good throughout your day. Calcium supports muscle performance. Enough said, right?!

How to eat more spinach:

Make a powerhouse metabolism boosting salad for lunch: 2 cups of spinach, 3 ounces of grilled chicken, 1/2 cup of blueberries, drizzled with olive oil and balsamic vinegar.

Cinnamon

Cinnamon helps your body burn more calories throughout the day. It can help your body metabolize carbohydrates which in turn stabilizes your glucose giving you energy throughout the day and enabling all your cells to work properly (therefore increasing your productivity, improve your immune system, developing muscle mass).

How to eat more cinnamon:

Add cinnamon to your morning coffee or an afternoon herbal tea for quick pick-me-ups.

Coconut Oil

Coconut oil is full of medium chain fatty acids, which is more easily converted to energy than other types of fatty acids, giving your metabolism a boost. They are also less likely to be stored as fat, a plus in helping prevent weight gain! What I love about coconut oil is that it is supportive of the thyroid gland which is essential to proper metabolic functions. I know so many people with thyroid issues that have trouble losing weight and experience major fatigue. By incorporating a little coconut oil in your day, it can help alleviate some of these symptoms.

How to eat more coconut oil:

Cook with it! Coat your pan of eggs or stir-fried chicken and vegetables with coconut oil for great flavor and for the health benefits. *Make sure to buy organic and virgin coconut oil.

Other pieces of the puzzle to increasing your metabolism include cardio exercise, strength training, and sleep. All are so essential. If you want guidance or coaching in how to eat, move, and rest to boost your metabolism, contact me here . I would love to help customize a plan that fits your specific needs and lifestyle.

How will you start incorporating some of these foods into your daily eating plan to give your metabolism that extra boost?

A Key Nutrient for Your Best Health

Fri, 03 Sep 2021 14:28:28 GMT

No, I’m not going to talk about protein or fat.

Though those two nutrients are critical for good health, they get talked about all the time in the health and wellness circles. The one I want to talk about is not quite as “popular” as the other two, but just as important.

What nutrient is it?

FIBER

Dietary fiber is essential for optimal health.

Because I want you to live optimally and abundantly, I want you understand what it is, why it is important, and how to incorporate it into your diet.

What is dietary fiber?

Fiber is the indigestible portion of food derived from plants. It has two main components, soluble fiber, which helps you feel full, and insoluble fiber, which help you get rid of toxins in your body.

Fiber is found in vegetables, fruits, beans, lentils, nuts, seeds, and whole grains.

Why is it important?

There are SO many wonderful reason eating fiber is good for your health. Here are some of my favorite:

1. It can help you lose weight

Fiber fills you up helping you not overeat at a meal. It also has no calories since fiber is the indigestible part of the carbohydrate. It passes through the body and exits so you don’t have to count it as part of your overall calories.

2. It can lower your cholesterol

Fiber can reduce the absorption of the bad cholesterol into your bloodstream.

3. It stabilizes your blood sugar

This is one of my hallmark nutrition principles! If you can stabilize your blood sugar, you can increase your daily energy levels, control sugar cravings, eat appropriate portions, and improve you overall mood. Fiber helps slow your body’s breakdown of carbohydrates and the absorption of sugar, therefore helping maintain your body’s normal blood sugar level.

4. It remove toxins from your body, naturally

Soluble fiber acts like a sponge and removes toxins from your body. Insoluble fiber acts like a brush cleaning the intestines and colon.

5. It improves bacteria in your gut

Fiber feeds billions of bacteria in the guts which keeps our intestines and immune system healthy and happy.

6. It reduces your risk of certain cancers

The main reason fiber can help protect us against cancers is that it helps us maintain a healthy weight. Research also shows it can reduce the risk of colon cancer as it helps remove cancer-causing compounds from the colon.

7. It helps you be more regular (yes, exactly what you are thinking, with your bowel movements).

Fiber helps keep waste moving through the intestines and bulks up the stool (not my favorite subject to talk about, but it is so important for your health!) preventing constipation.

How can I incorporate it into my diet?

You may look at the list of foods that contain fiber and think you are getting enough fiber. Yet, studies show that most adults in the U.S get only 9 to 11 grams of fiber per day. That is HALF of what is needed in a day. A woman needs between 25 - 35 grams per day and a man needs at least 38 grams per day.

Honestly, it is hard to get those numbers in each day if you are not intentional with your food choices. To help you, I have created a sample meal plan where you would get well over 38 grams of fiber in one day. Hopefully this gives you a few ideas on how to incorporate more fiber into your diet!

Breakfast

Protein smoothie - 1 cup unsweetened almond milk, 1 - 2 scoops of protein powder (depending on what you use, I like Vital Proteins collagen ), 1 tablespoon chia seeds, 1/2 cup raspberries (10 g fiber)

Snack

A Quest bar (14 g fiber)

Lunch

2 cups green salad (made with spinach, mixed green, or arugula) topped with carrots, tomatoes, cucumbers, green onions, and 3 ounces of grilled chicken then drizzled with extra virgin olive oil and freshly squeezed lemon (5 grams fiber)

Snack

2 GG crackers topped 1 tablespoon almond butter and a light spread of strawberry jam (9 g fiber)

Dinner

1 serving of my French Lentil Salad (around 10 g fiber)

I’ll be sharing more ideas and my favorite high fiber products to help you eat more fiber in your daily life in the coming months.

How do you make sure you are eating fiber in your daily routine? Let me know! I would love new ideas. Contact me by clicking below!

Fried Cauliflower Rice

Mon, 23 Aug 2021 14:28:15 GMT

Need a quick and nutritious dinner idea? I've got an idea for you: Fried Cauliflower Rice .

This recipe is so good! Everyone in my family loves it. Trying to cook for a picky 17 month old little girl and my husband is no small task so I count it a huge success that this recipe is one we all like.

Mary Virginia is giving me a run for my money these days as she loves all kinds of carbohydrates, yet throws most vegetables on the floor. I hear this is normal, but it can stress this dietitian momma out. Yet with this recipe, I can ensure to get those veggies in her.

My husband is one of those guys who likes a solid protein, vegetable, and starch on his dinner plate. He has made great strides in eating different kinds of meals since he has married me. He does care about eating healthfully and has been trying to eat a little less meat these days (for health and environment reasons). I can hit all of his requirements and suit his tastebuds with this recipe.

I love this recipe because I can make one meal for the entire family (less cooking and clean up), it is nourishing and healthful, it tastes really good, and it is SO simple to make.

Whether you are a busy mom of 3 trying to please everyone with 1 meal, a busy working professional with little time to cook, or just a busy person who wants to eat more healthfully, yet doesn’t want to spend half the day in the kitchen, this recipe is for you.

Give it a try and let me know what you think!

Fried Cauliflower Rice

Ingredients

1 bag of frozen, organic cauliflower rice (I buy mine from Whole Foods, you can make your own, but buying frozen makes this recipe super simple and quick!)
1 bag of frozen, organic peas and carrots (once again, makes this recipe simple and quick)
1 onion , diced
3 organic eggs
2 scallions, diced, greens and whites separated
3 garlic cloves
3 tablespoons Tamari (gluten-free soy sauce)
1 tablespoons sesame oil -salt and pepper to taste

Directions

Scramble the eggs in a skillet on medium-high heat and set aside. Add sesame oil to pan and sauté onions, scallion whites, peas and carrots, and garlic for about 4 to 5 minutes or until soft. Add cauliflower rice and soy sauce to pan. Mix, cover, and cook for 5 - 6 minutes, stirring frequently until rice is tender. Add egg then remove from heat. Mix in scallion greens when you are ready to serve.

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