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Nutrition

Vagus Baby, Vagus!

Jul 29, 2021 by Christina Wilson

The vagus nerve has a crucial role in gut-brain communication, and it's an integral part of the parasympathetic nervous system (the "rest and digest" response, basically the opposite of our "fight or flight" response). If the vagus nerve isn't happy, chances are greater you won't be healthy and are more likely to age faster. Conversely, a high vagal tone is a marker of greater altruistic behavior and feeling a closeness to others.

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Nutrition

Brain Health

Jul 16, 2021 by Christina Wilson

Ultimately, the best way to increase BDNF levels is to adopt a healthier overall lifestyle that can also contribute positively to one’s mental health and cardiovascular health while also reducing one’s level of body fat.

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Nutrition

Carbohydrates

Jul 7, 2021 by Christina Wilson

We have 3 macronutrients: protein, fats, and carbohydrates and you need all three of them. Carbohydrates sometimes get a bad rap. But the truth is, they’re an important part of a healthy diet and have heaps of benefits. 

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Nutrition

Emotional Eater?

Jun 8, 2021

If you could make one small change to reduce stress eating, what would it be?  Start there. Just like any muscle, you need to keep using it for it to become strong. Building on success is the best way to put the brakes on unhealthy habits creating new healthier ones. 

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Nutrition

Intermittent Fasting

May 30, 2021

Intermittent fasting (IF) is defined as eating all your calories during a specific window of time while fasting the rest of the day plus overnight. Scientific Rationale of Intermittent Fasting: IF is shown to have many health benefits, including lowering insulin resistance, increased metabolism, and shown to improve chronic inflammation that can dull the brain’s leptin receptor sites. Studies have shown that intermittent fasting can improve degenerative brain disorders such as Alzheimer’s and Parkinson’s. Is it right for you?

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Nutrition

Personalized Nutrition: The best diet for you is the one you can sustain, happily!

May 27, 2021 by Christina Wilson

A reasonably healthy diet that you can happily and comfortably sustain is better than the biologically "perfect" diet you can't or won't follow. Following a macro-tracking food plan is a healthy, effective way of eating for almost everyone. 

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Nutrition

The Skinny on Fat

May 16, 2021

There is no one fat intake right for everyone; some people thrive on high-fat diets while others fare much better on lower-fat diets. Everyone's optimal macros depend on individual biochemistry and lifestyle and will differ. In all cases, we all need varied fat to survive and thrive. Fat is essential to many critical functions in your body. Regardless of the amount of fat in your diet, choosing high-quality fats will make all of the difference in how your body processes and uses the fat. Here's a quick "fat primer" to make sure you're getting enough of the right kinds.

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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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