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Nutrition

How To Optimize Your Metabolism

Apr 26, 2021

You have likely been told that weight gain around menopause is because your metabolism is slowing down. Research shows your basal metabolic rate decreases about one to two percent per decade after your twenties. So permanent weight gain can begin early and continue beyond midlife – if you don’t know how to prevent it. Additionally, menopause is associated with body composition changes, including less muscle mass and more abdominal fat. Muscle burns more energy than fat, so this is also a set-up for weight gain. 

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Nutrition

Meal Planning + Prep! Making it happen

Apr 26, 2021

Meal planning is defined as whatever way you organize yourself to cook.   Some people plan a month in advance, freezing neatly labeled packets of soup and stew. Others wing it, shopping for that evening’s meal at the farmers’ market and picking up whatever looks good to them. Some people love perusing Pinterest and magazines for recipes or inspiration.  Some people have no interest in cooking but realize it’s gotta happen, one way or another.  Meal planning is a really personal thing. The goal is to find a process that is both enjoyable and effective.

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Nutrition

Calories, Macros and Counting Oh My

Apr 26, 2021

I’ll start by saying there’s no easy or precise answer as to how many calories anyone should eat in a day. Your fuel needs differ per personal metabolism and body composition. Additionally, activity level, stress levels, hormones, sleep, and more all play a part, and counting calories may or may not be a helpful addition to other habit changes.

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Nutrition

Eating well during a pandemic

Apr 26, 2021

The outbreak of COVID-19 has reinforced that there is nothing more important than investing in health and supporting your community. Taking care of yourself and your people are two essentials in the current situation. There’s something really special about the way that natural disasters bring out the best in humanity and also lead to pausing and reflecting on how to show up for yourself more fully. I want to encourage us to make the most of them by re-prioritizing your health with food. I know it’s easy and tempting to fall prey to hyper-palatable foods which are addicting.

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Nutrition

FOOD FOR THOUGHT

Apr 26, 2021

Eating clean, nutrient-dense food helps to properly nourish your brain. Dietary choices directly affect brain function and can help stave off the brain’s enemy, Alzheimer’s.

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Nutrition

SLEEP AND AGING

Apr 26, 2021

Your body knows when you haven’t slept enough, and it’s not happy about it. Are you participating in our wonderful #40Winks challenge?

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Nutrition

Fasting

Apr 26, 2021

When the December 2019 New England Journal of Medicine publishes a review article on “Effects of Intermittent Fasting on Health, Aging, and Disease,” you know that there is significant scientific interest in fasting for therapeutic purposes. I continue to get asked a lot of questions about IF and know many of you participate in some sort of fasting regime.

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Nutrition

Detox: Removing the poor choices we make

Apr 26, 2021

So you ate or drank something over the weekend that left you feeling sluggish, heavy, and achy?  It’s time for detox.

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Mindfulness

Be Your Own Advocate!

Apr 26, 2021

YOU MUST BE YOUR OWN ADVOCATE! You know that right? You can’t look to someone else because you know your body better than anyone.

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Nutrition

Nutrition for Mental Wellness

Apr 26, 2021

After this past week (month! year!) you are probably feeling emotionally and physically drained. Your nervous system could probably use a little more grounding and a little more nurturing. I know mine sure could!

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Mindfulness

Nature & Quiet Time

Apr 26, 2021

From Michelle’s Best Selling Book – Healthy Healing Taking time to be quiet, to be alone, or to be still can be a difficult thing for anyone experiencing grief. Aloneness is something a griever is all too familiar with. But there is a difference between being alone and being lonely.

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Nutrition

Gluten Free/Grain Free

Apr 26, 2021

Here’s how I interpret ALL the advice about going gluten-free. Remove all gluten and notice how you feel, and then challenge yourself by adding gluten back into your food plan, in a process called elimination/provocation. If you’re struggling with weight, bloating, inflammation, or food addiction, chances are you’ll feel a heck of a lot better during the elimination phase. But trust yourself and your body. *(Those with Hashimoto’s, where my Hashi ladies at? I’m looking at you! Should avoid gluten. See my post on #thyroid or ask my on my Nutrition post for more clarification).

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