Heart of the West Yoga and Wellness

08/21/2024

Ladies! Please join me for:

A FREE presentation: Navigating Perimenopause, Menopause, and Beyond

When: two dates - September 5th and September 19th, 5:45-6:15 pm, with time for questions afterwardHealth In Motion Physical Therapy + Wellness+ Wellness

Who: ALL women interested in learning about what to expect before reaching perimenopause/menopause, or those currently experiencing it and would like to know how to better navigate through using holistic approaches

Details:
Menopause is clearly a time where nutritional therapies can play a significant role in easing the transition and promoting women’s health into their next phase of life.

Topics of this presentation will include:
*What is perimenopause and menopause? What are the main differences?
*What is happening during this transitional stage in life?
*After menopause, what next?
*What holistic support strategies will help us navigate this necessary life stage?

Although this is a FREE presentation, space is limited so please contact me directly to RSVP. Feel free to share this with your friends as well.
Heather@HeartOfTheWestNutrition.com
406-595-2595
www.HeartOfTheWestNutrition.com

“A whole-foods, whole-person approach for lasting results.”

A whole-foods, whole-person approach for lasting results In an era where chronic disease is on the rise, holistic nutrition is emerging as a powerful tool in managing and supporting our bodies.  By considering the entire individual and not just the symptoms, it addresses the root causes and fosters...

09/29/2023

FUN FACT FRIDAY

Did you know???

When it comes to nutrition labels, there is more than meets the eye…here is a great example:

Vitamin A: it is an important fat-soluble vitamin for our vision, immunity, reproduction, and growth and development.

It comes in two different forms:
Pre-formed retinol and retinyl esters (true Vitamin A), and the precursors that can be CONVERTED into Vitamin A (carotenoids) BUT are NOT actually Vitamin A, of which beta-carotene is the most common. Conversion from carotenoids into the retinol or retinyl esters is very low-typically a ratio of 12 carotenoid molecules in order to convert into one pre-formed Vitamin A compound.

Carotenoids are antioxidants, an equally important compound to help eradicate Reactixe Oxidative Species (ROS), also known as free radicals. But is is important to distinguish that carotenoids are NOT a source of Vitamin A.

When you read labels that list the amount of Vitamin A in a particular food, there is no differentiation between a carotenoid and a true unit of Vitamin A, so the actual levels of Vitamin A in the food is not always accurately listed.

Vitamin A is found ONLY in animal sources-dairy products such as-cheese, milk, yogurt; fatty/oily fish; eggs; liver…

Beta-carotene is abundant in vegetables with yellow, green, and red colors-such as peppers, carrots, spinach, sweet potatoes, pumpkins; and fruits-such as mangoes, papayas, and apricots.

So the next time you grab a packaged product that lists Vitamin A on the Nutrition Facts label, chances are, if there is no animal source in that product, you are actually getting carotenoids and NOT Vitamin A.

This is important to distinguish if you are a vegan, vegetarian, or just needing to boost your dietary intake of food sources of Vitamin A-it HAS to be sourced from animal products, or you have to be diligent in measuring the amount of carotenoid food sources that can convert into Vitamin A. Keep an eye out as you read labels, and educate yourself about how to interpret them, as many times they can be misleading.

09/22/2023

FUN FACT FRIDAY!

Did you know????

There is a connection between our parasympathetic nervous system and our gut health?

We’ve all heard the terms “fight-or-flight”, and “rest and digest” before. But have you ever thought about WHY we use these terms?

When we are under the influence of the PARASYMPATHETIC nervous system (PNS) our GI tract is actually very excited! This is why we call it “rest and digest”-all our normal digestive processes take place under the influence of the PNS. Important hormones, such as CHOLECYSTOKININ(CCK) and SECRETIN are important for stimulating gall bladder contractions and pancreatic enzyme secretion, which are necessary for properly digesting fats, proteins, and starches.

When we are stressed, or under the influence of the SYMPATHETIC nervous system (SNS), we are engaging our “flight-or-flight” system, which essentially “shuts down” our gut activities to provide energy to the muscles that help us either run away or fight back. In cases of chronic stress, the GI tract can be affected, and optimum function disrupted.

Did you also know that the MAJORITY of the body’s serotonin and melatonin is produced in the gut? Serotonin is one of the “feel good” hormones, and melatonin regulates our sleep/wake cycles. So the term “gut reactions” also may have its place in relevance to how our thoughts, emotions, and feelings are converted into signaling compounds that we produce in the gut!

The primary interface between the CNS and the GI tract is the vagus nerve. The bidirectional signaling between the gut and the brain is a huge link to our overall health. Taking time to manage chronic stress is PARAMOUNT, so the first step in managing any GI dysfunction would be to find mechanisms to manage your STRESS!

09/15/2023

It’s time for FUN 🤩 FACT FRIDAY! 😆 🤠

DID YOU KNOW??

Fiber is also known as cellulose in plants. It includes the structural parts of the plant - stem, trunk, root, leaves, skin, bran…

Fibers are DIFFERENT than starches; the bonds between the monosaccharides are different and CANNOT be broken down by human digestive enzymes.

Instead, fibers remain UNDIGESTED until they reach the colon, where they are broken down by the bacteria in our gut. This is called FERMENTATION. Fermentable fibers are a great source for microbiota in our guts.

Bi-products (and a key metabolite) of bacteria fermenting fibers, are called short chain fatty acids (SCFA’s). These are a major source of energy for colonocytes, and are crucial for gastrointestinal health.

RESISTANT STARCH, which is actually a starch that ACTS like a fiber, also serves as a prebiotic for microbes in our colon, which also contributed to increased SCFA production. Both fermentable fiber and resistant starches are important for lowering blood glucose levels, increasing weight loss by increasing satiety, and promoting gut flora balance.

Sources of resistant starch are:

Unripe bananas and plantains
Raw potato starch
Cooked and cooled potatoes
Cooked and cooled white rice
Cooked and cooled whole oats
Soaked and cooked beans and legumes

Some sources of FERMENTABLE fibers include:

Oats, barley, legumes, soaked chia or flax seeds, gums, mucilage, pectin

Although these lists are not exhaustive, these are some easy and accessible sources of both fermentable fibers and resistant starches that can help keep our diverse microbiota in our guts healthy and happy.

09/09/2023

I want to share something:

I am so excited about all the things I am learning through my studies with the Nutritional Therapy Institute that I have decided to post a “fun fact” every week to this page regarding topics that are shared through mainstream news and social media, but NOT always scientifically backed.

There is so much mis-information out there regarding nutrition, I feel like this is a good place for me to help debunk the myths out there and get a headstart in my journey towards becoming a Master Nutritional Therapist in the next year. Can’t wait!

Please follow me for a weekly informative and FACTUAL tidbit about nutrition if you’re interested, and stay tuned! 😊