The Simply Fit Dietitian

The Simply Fit Dietitian Caroline O’Connor is a Registered Dietitian focusing on improving health with a root-cause approach.

🌿 Ready to level up your health journey but not quite ready for a coach?💪🏼 Take that first step with me today towards be...
04/11/2024

🌿 Ready to level up your health journey but not quite ready for a coach?

💪🏼 Take that first step with me today towards better detoxification, gut health, and increased energy! ✨

It’s simpler than you think. By prioritizing a whole-food focused diet packed with fruits, veggies, proteins, and healthy fats like avocado and olive oil, you’re already on the right track. But for that extra boost, easy to add powders like .pure go great in my smoothies or drinks, and are a secret weapon for health with your daily dose of vitamins, minerals, and antioxidants. 🍏

They’ve even partnered with us at Vidal Coaching to prepare a Bondi Flush that you can do on all on your own 😍 if you’ve been wanting to do this amazing flush phase that comes with an assessment, courses, and a coaching call — you can get your .pure here at https://www.bondipure.com/thesimplyfitdietitian

Remember, if you don’t make time to relax and refill your cup, your body will eventually make time for you. 💡Over-functi...
02/22/2024

Remember, if you don’t make time to relax and refill your cup, your body will eventually make time for you.

💡Over-functioning, overworking, and neglecting self-care catch up with you.

Your body’s ‘time off’ won’t always be convenient or timely. Prioritize self-care before your body decides for you!

Is your default setting to put everyone - family, friends, colleagues, - ahead of yourself?You may be functioning at 100...
02/21/2024

Is your default setting to put everyone - family, friends, colleagues, - ahead of yourself?

You may be functioning at 100% on autopilot, which is a fast track to burnout .  This is easy to recognize but tough to interrupt.

🧐Recognize what’s not working and brainstorm realistic ways to change your patterns.
🚫Try out “no”
🏖Leave unstructured free time on your calendar
🙅‍♀️Set clear boundaries - resist the impulse to take on others emotions as our responsibility to fix or solve!

It can be uncomfortable to focus on our own needs/desires/priorities, but it’s critical for health! How are you interrupting over-functioning patterns?

Tension headaches 🧠and digestive issues 🚽are just a glimpse of the myriad ways stress manifests physically. Embracing a ...
02/20/2024

Tension headaches 🧠and digestive issues 🚽are just a glimpse of the myriad ways stress manifests physically.

Embracing a functional health approach becomes paramount, shifting the focus from guessing to testing. There are lab markers and conditions that are key signs your body is overstressed.

If you are guessing that out-of-control stress levels are hindering your health, test! These results can provide insights 🔍 to better understand your health and guide lifestyle changes.

If you describe yourself as a perfectionist, overachiever, or people pleaser, you might be an over functioner too. Const...
02/13/2024

If you describe yourself as a perfectionist, overachiever, or people pleaser, you might be an over functioner too.

Constantly putting others first without filling your own cup is a fast track to burnout.  
Here are a few mantras I’ve felt helpful to level set expectations and prevent chronic over functioning:
⁣
✨Not everything needs 100% - some movement/progress is better than none.
✨Sometimes “good” is good enough.
✨Perfectionism inhibits success.
⁣
Can you relate to over functioning?

A functional approach means addressing the root cause of symptoms - and so much of health starts with your body’s microb...
02/08/2024

A functional approach means addressing the root cause of symptoms - and so much of health starts with your body’s microbiomes!

Your mouth is like a check engine light for the body and is a great place to start to identify what is causing oral and/or systemic issues.  Among tests available to assess oral health, mouth scans are one of the most comprehensive.

Save this post for your next dentist appointment!

My top three tips to support oral health ⬇️The oral microbiome seeds the gut microbiome, so take an upstream approach by...
02/07/2024

My top three tips to support oral health ⬇️

The oral microbiome seeds the gut microbiome, so take an upstream approach by prioritizing your oral microbiome!

1️⃣ Promote and nourish your good bugs instead of trying to kill the bad ones by including sources of probiotics and postbiotics in your diet. Include fermented and high-fiber foods in your daily diet.

2️⃣ Chewing food thoroughly is also important - it makes it easier for the rest of your body to function optimally.

3️⃣ We swallow about a liter of saliva daily, which contains trillions of microbes. This means every time we swallow, we shower the GI tract with microbes from our mouths. Tongue scraping helps manage the microbial balance in our mouths (the start of the entire GI system).

These three steps build upon the basics - hygiene, balanced diet, and hydration - to elevate your mouth (+ gut + overall) health! 🦷

Your body is connected - swipe to learn more about the link between the mouth, gut, and whole-body.The oral microbiome c...
02/06/2024

Your body is connected - swipe to learn more about the link between the mouth, gut, and whole-body.

The oral microbiome can affect systemic health conditions not limited to the dental health . You may think of oral health as limited to  dental caries, periodontitis, and mouth cancer; however, oral microbiota can translocate to the other organs.

Altered oral microbiota profiles can affect systemic diseases like Alzheimer’s disease, diabetes, and cardiovascular disease. Oral microbiota can be transmitted into the intestine, promoting IBD pathogenesis via gut dysbiosis, or these microbiota can be transmitted into the liver via the biliary tract and portal vein.

You can’t achieve health by treating just one system.  It all starts with the first step of the GI tract: your mouth. 👄✨

Park SY, Hwang BO, Lim M, Ok SH, Lee SK, Chun KS, Park KK, Hu Y, Chung WY, Song NY. Oral-Gut Microbiome Axis in Gastrointestinal Disease and Cancer. Cancers (Basel). 2021 Apr 28;13(9):2124. doi: 10.3390/cancers13092124. PMID: 33924899; PMCID: PMC8125773

Listen to your body’s signals🚨 If you’re experiencing bad breath, gum inflammation, or sensitivity, it might be your mou...
02/05/2024

Listen to your body’s signals🚨 If you’re experiencing bad breath, gum inflammation, or sensitivity, it might be your mouth microbiome trying to tell you something.  

Oral diseases are not caused by a single pathogen but rather by a shift in the balance of the entire microbiota. A balanced diet and healthy lifestyle play a key role in maintaining your mouth microbiome. Your oral health reflects your wellness journey!

Do you experience any of these symptoms of dysbiosis? Send me a DM and let’s talk 💬

🔴MYTH: I’m a healthy weight, I don’t need to do resistance training.⁣✅ FACT: Muscle mass is a top predictor of health ou...
01/18/2024

🔴MYTH: I’m a healthy weight, I don’t need to do resistance training.⁣

✅ FACT: Muscle mass is a top predictor of health outcomes and is inversely associated with death rates. It’s imperative for health, no matter your body size. ⁣

Someone who is 5’5” and 135 lbs with a lot of muscle looks very different than someone who is 5’5” 135 lbs and never worked out.⁣

Building muscle through strength training helps put on lean muscle mass, which burns more calories at rest than fat. This is why muscle mass is such a crucial player in a healthy metabolism. At rest, muscle burns more calories than fat - which is why pursuing more muscle helps with the goal of losing/maintaining weight and improving body composition!

Let’s make improving your health and quality of life your goal. ⭐️

Whole foods, variety, and a rainbow of fruits/vegetables are the key to a thriving, healthy diet. 🍊 🍇🥦Diet variation is ...
01/16/2024

Whole foods, variety, and a rainbow of fruits/vegetables are the key to a thriving, healthy diet. 🍊 🍇🥦

Diet variation is good for the body - especially when the majority of time, your diet doesn’t include a lot of processed foods and inflammatory triggers.

GI maps and food sensitivity tests 🧪can help you take a more holistic look at your body and which foods are best/potentially irritating.  Take proactive steps to heal your body systems and address underlying issues, empowering your body to handle a wide range of foods.

What does variety look like for you?

Your health is determined by the balance between all of these:🥗 Diet🏃‍♂️ Movement☠️ Toxins🧠 Mental stress💪 Physical stre...
01/16/2024

Your health is determined by the balance between all of these:

🥗 Diet
🏃‍♂️ Movement
☠️ Toxins
🧠 Mental stress
💪 Physical stress
🧬 Genetics

This means your actions need to address health from a holistic sense!
🚫Can’t keep undereating and overtraining for weight loss.
🚫Can’t out-supplement a bad diet.
🚫Can’t ignore the influence of genetics.
🚫Can’t balance your hormones if you’re binge drinking every weekend.

If these factors are off balance, your health takes a toll.  Comment which aspect of health you need the most help with!

Your body systems are connected! What does this mean for your health/symptoms/weight loss?🤔🤥Your skin (eczema, acne, pso...
01/11/2024

Your body systems are connected! What does this mean for your health/symptoms/weight loss?🤔

🤥Your skin (eczema, acne, psoriasis) is a direct reflection of what’s happening in your gut
😫Your thyroid talks to every cell in your body. If something isn’t working properly, you might start having symptoms⏭fatigue, stubborn weight, constipation, cold hands/feet, low motivation, feeling puffy/swollen.
🔴Period regularity is affected by hormones, which is affected by stress, etc
⁣
When we look at this roadmap, it’s clear that the symptoms are the FINAL destination 🚗- band aid solutions don’t address the root cause.

DM and let’s talk about next steps you can take to heal your health from the inside out.

Achieve goals ✔️and reclaim health ✔️without restriction and overtraining.Life is meant to be enjoyed while nurturing yo...
01/11/2024

Achieve goals ✔️and reclaim health ✔️without restriction and overtraining.

Life is meant to be enjoyed while nurturing your well-being. Being healthy doesn’t mean suffering. It’s about finding balance and honoring push/pull phases on the journey.

You don’t need to go to extremes, stress yourself out, become miserable, feel exhausted and hungry trying to lose weight on your own… you need to hire a coach so that you can diet the right way 🤓

Taking a moment to reflect on a few of my favorite things that truly hit the refresh button in my life! Self-care and fi...
01/10/2024

Taking a moment to reflect on a few of my favorite things that truly hit the refresh button in my life! Self-care and finding time for the things that fill your cup are critical parts of the health journey. The first step in maintaining health is prioritizing yourself, so you can be your best for others.

Filling your cup in the world of health and wellness involves a mix of:

🌼 Self-care: Taking time for activities that bring joy, relaxation, and rejuvenation.
😴 Rest & relaxation: Ensuring quality sleep is crucial for physical and mental well-being.
🍏 Nutrition: Consuming a balanced and nutritious diet for overall health.
💪 Exercise: Regular physical activity contributes to well-being and stress management.
👫 Social connections: Building positive relationships for emotional well-being.
Leave a comment with how you fill your cup
🧘‍♀️ Mindfulness: Practices like meditation for stress management and calm.
⛔ Setting boundaries: Saying no and establishing balance in personal and professional life.
📚 Continuous learning & hobbies: Engaging in activities that stimulate the mind and foster creativity.

Leave a comment with how you fill your cup 💓

Have you heard the phrase “don’t try to summer in winter”? Winter ❄️ can mean cozy, reconnecting, and embracing the slow...
01/10/2024

Have you heard the phrase “don’t try to summer in winter”?

Winter ❄️ can mean cozy, reconnecting, and embracing the slower pace. It’s okay to hit pause and savor the season. No need to push 24/7, 365 days a week for your health. Sometimes, the best wellness comes from moments of stillness and comfort.

Self-care and health can look different throughout the year!

If you’re hoping to achieve body composition changes in the new year, this client achieved an incredible transformation ...
01/03/2024

If you’re hoping to achieve body composition changes in the new year, this client achieved an incredible transformation through a functional approach to health! 💪🌿 It’s not just about the scale; it’s about embracing a holistic, sustainable journey. 🙌

Make health so easy you can’t say no! 💪 Health is a habit. Remove barriers so that the healthy choice is the easy choice...
12/21/2023

Make health so easy you can’t say no! 💪

Health is a habit. Remove barriers so that the healthy choice is the easy choice (as much as possible). This way, when you’re not feeling motivated, discipline can kick in and keep you on track.

I’ll share some ideas on how to overcome common barriers tomorrow 😉

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Columbus, OH

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