Coffman Integrative Nutrition

12/30/2024

We had the most fun Christmas week out of town! Last night I walked in our house after the nearly 8 hour drive home, and within 10 minutes I broke out in hives. I felt fine otherwise, and they were gone after about an hour or so. Then overnight my throat became sore and my nose got stuffy. Phooey! Home testing says it’s neither covid nor flu, and hopefully my second test in a couple of days will confirm that.

In the meantime I’m taking in the beauty and the healing effects of my gorgeous Christmas tree! Fir trees emit phytoncides, which support the immune system and overall wellbeing (per researcher Deanna Minich, PhD). When we expose ourselves to nature, we inhale the same immune boosting chemicals that help plants fight off bugs and illnesses. Always working on my wellness in pleasant and accessible ways! 🎄❤️

09/06/2024

Have you read my Inner Workings newsletter - Volume 123: Probiotics and Prebiotics 101 (scroll to the bottom of the page that opens from the link below).

How about my other ones? Have you subscribed yet? 🧐

My most recent newsletter was all about using fats and oils to promote your health, and it was delivered to my subscribers last Thursday. Inner Workings lands in email inboxes about twice a month, and I am a bear about your privacy. I will never share your email with anyone else.

SUBSCRIBE

08/22/2024

It's fun to be interviewed for a magazine! Read my article in VoyageATL!

Today we’d like to introduce you to Mary Virginia Coffman Hi Mary Virginia, we’d love for you to start by introducing yourself. One thing I’d like to reflect is that there’s plenty of time to start something completely new in midlife. My evolution shows how a passionate interest in a topic c...

08/14/2024

Surprised?

You might think of meat, fish, eggs, or dairy when you hear "protein," but guess what? ALMOST EVERY FOOD contains some amount of protein! Grains, beans/legumes, vegetables, and fruit all have protein in them.

Why does this matter?
Protein provides the body's building blocks. It helps build and repair tissues, makes enzymes and hormones, keeps you feeling full, and more! Adequate protein is essential for optimal health.

But wait, you might ask, "If everything has protein, why do we need protein-rich foods like meat and beans?"

Here's the key:
Different foods have different amounts of the amino acids that make up protein. The easiest way to consume complete proteins (all the amino acids in the amounts we need) is in animal proteins like meat, chicken, fish, eggs, and dairy.

But you can make a complete protein by combining legumes or beans with a grain, or by choosing soybean products (e.g. organic tofu), eating quinoa, or a few other options.

So, the lesson?
Eat a variety of foods throughout the day to ensure you're getting enough protein for your body to thrive!

Feeling overwhelmed by all the conflicting protein info out there? You're not alone! Many people struggle to understand protein and worry they're not getting enough.

We've got your back! To celebrate 1 year of empowering you with wellness knowledge, we're re-sharing our most popular guide: The Protein Playbook

This FREE resource cuts through the confusion and provides clear solutions to your protein woes.
✅ Stop the Guesswork: Learn exactly how much protein YOUR body needs (it's more individual than you think!).
✅ Solve Plant-Based Protein Puzzles: Discover protein-rich plant sources and the secrets to creating complete protein meals without meat!
✅ Uncover Hidden Gems: Go beyond the obvious! This guide reveals protein powerhouses you might be missing.
✅ Simplify Your Life: Get a handy reference sheet for protein content in common foods – no more searching! There are some good surprises here!

⬇️ Comment "PROTEIN POWER" below to download your FREE Protein Guide! ⬇️

08/14/2024

Surprised?

You might think of meat, fish, eggs, or dairy when you hear "protein," but guess what? ALMOST EVERY FOOD contains some amount of protein! Grains, beans/legumes, vegetables, and fruit all have protein in them.

Why does this matter?
Protein provides the body's building blocks. It helps build and repair tissues, makes enzymes and hormones, keeps you feeling full, and more! Adequate protein is essential for optimal health.
But wait, you might ask, "If everything has protein, why do we need protein-rich foods like meat and beans?"

Here's the key:
Different foods have different amounts of the amino acids that make up protein.

The easiest way to consume complete proteins (all the amino acids in the amounts we need) is in animal proteins like meat, chicken, fish, eggs, and dairy, but you can make a complete protein by combining legumes or beans with a grain, or by choosing soybean products (e.g. organic tofu), eating quinoa, or a few other options.

So, the lesson?
Eat a variety of foods throughout the day to ensure you're getting enough protein for your body to thrive!

Feeling overwhelmed by all the conflicting protein info out there? You're not alone! Many people struggle to understand protein and worry they're not getting enough.

We've got your back! To celebrate 1 year of empowering you with wellness knowledge, we're re-sharing our most popular guide: The Protein Playbook

This FREE resource cuts through the confusion and provides clear solutions to your protein woes.
✅ Stop the Guesswork: Learn exactly how much protein YOUR body needs (it's more individual than you think!).
✅ Solve Plant-Based Protein Puzzles: Discover protein-rich plant sources and the secrets to creating complete protein meals without meat!
✅ Uncover Hidden Gems: Go beyond the obvious! This guide reveals protein powerhouses you might be missing.
✅ Simplify Your Life: Get a handy reference sheet for protein content in common foods – no more searching! There are some good surprises here!

Comment "PROTEIN POWER" below to download your FREE Protein Guide! ⬇️

08/02/2024

I love, love, LOVE this new service I offer! My coaching clients report feeling encouraged, confident, knowledgable, and capable of reaching their goals. Contact me now for a $50 discount off of regular pricing for a four session package!

05/01/2024

Ever feel lost in a maze of conflicting food advice? You’re not alone! Throughout this week we’re breaking down some common nutrition myths to help you navigate your food choices with confidence. First up: Gluten!

Myth: Gluten is bad for everyone.

Fact: Only a small percentage of people have Celiac disease, which is a debilitating autoimmune disease triggered by gluten. Those with other autoimmune diseases, like Hashimoto’s thyroiditis or rheumatoid arthritis, also know that gluten worsens their disease. Some have gluten sensitivity as a result of digestive health issues, causing them to experience discomfort after consuming it. However, when their gut is healed they typically can eat it again. So, can gluten be problematic for some? Absolutely! But most healthy people tolerate it without a problem. Know your own gluten “volume dial” to know how much and how often you can eat it and feel well.

❓ Still have questions? Comment below and we’ll tackle them together!

04/28/2024

I see a LOT of guilt around food choices. But guess what? There’s no such thing as a “bad” food!

Food is fuel. It’s celebration. It’s connection. All food has a place, and judging it only creates stress and unhealthy relationships with eating.

Here’s the scoop:
- Bye-bye diet culture Stop the “good” vs “bad” food battle! It’s all about balance and listening to your body.
- Craving a cookie? Have it! Food neutrality allows space for treats without guilt. Moderation, not deprivation, is key!
- Explore new flavors! Every culture has delicious, nutritious foods. Be adventurous!

Which emoji best describes your current food mindset?