Halcyon Health

10/30/2024

🌟 "Why Do I Get Stomach Cramps During a Workout?"

👉 Fact: Ever started a workout strong, only to feel that sharp pain in your side or stomach? You're not alone! This common issue happens when blood shifts away from your digestive system to support working muscles.

What’s Happening?

When you exercise, especially at a high intensity, blood flow is prioritized to your muscles, taking it away from the digestive system. This can lead to cramping and discomfort.

Breathing patterns and dehydration also play a role, sometimes causing muscles in the gut to contract.
How to Prevent It:

Hydrate Wisely 💧 – Drink water throughout the day and sip small amounts before your workout, rather than chugging right before.

Time Your Meals 🕒 – Avoid large, heavy meals 2-3 hours before exercise. Opt for a light, easy-to-digest snack 1-2 hours prior if needed (think a banana or a small rice cake with nut butter).

Warm-Up Gradually 🏃 – Easing into your workout allows your body time to adjust and get blood circulating where it needs to go.

Practice Deep Breathing 🌬️ – Focused breathing exercises can help reduce tension and improve oxygen flow, which may reduce cramps.

Remember: Your gut and muscles are working together! Understanding your body’s response can help you exercise with comfort and ease. 🌱

💬 What helps you manage stomach cramps during a workout? Share your tips below!

10/29/2024

FICTION: “You can cure IBS with a detox or cleanse.”

👉 Fact: There’s no cure for IBS, and detoxes or cleanses can often make symptoms worse. While it may sound appealing to “reset” your gut, these methods are usually harsh on the digestive system and don’t address the root causes of IBS.

Why cleanses may not be helpful for IBS:

1. Restrictive and Low in Nutrients: Many cleanses lack fiber and essential nutrients, which can lead to imbalanced digestion and energy crashes.

2. High in Fermentable Sugars: Juice-based cleanses, in particular, are often high in sugars like fructose, which can trigger symptoms in those with IBS.

3. Can Disrupt Gut Balance: The gut relies on a diverse array of bacteria to function properly. Rapid or extreme changes in diet can disrupt this balance, often worsening bloating and discomfort.

Instead of extreme cleanses, a sustainable, evidence-based approach that includes:

1. Low-FODMAP Diet: Identify specific trigger foods that may be causing symptoms.

2. Adequate Fiber: Include gentle, soluble fibers like oats and chia to support digestion without irritation.

3. Stress Management: Techniques like meditation and mindfulness can help regulate the gut-brain connection.

There’s no quick fix for IBS, but with small, consistent changes, you can feel a big difference over time! 🌿✨

💬 Have you tried any gut “detoxes” for IBS? Comment below!

10/22/2024

Fact: IBS is a real, medically recognized condition with both physical and emotional impacts. There is no one-size-fits-all approach to treating IBS. Treatment options will vary based on the type of IBS, specific symptoms, individual factors like triggers and co-existing conditions.

Working closely with a healthcare provider, such as a dietitian, is key to developing a tailored approach.

05/29/2024

This Men's Health Month, let's make our well-being a priority! From balanced nutrition and regular exercise to mental health and routine check-ups, small changes can lead to big improvements. Ready to take charge of your health? Send me a DM or email me at nick@halcyonhealth.us to schedule a nutrition counseling appointment. Let's work together towards a healthier you! 💪

01/02/2024

🌟 New Year, New You? 🌟

As we dive into the New Year, let's rethink the idea of quick-fix diets advertised for instant weight loss. 🚫✋ Instead of chasing rapid results that often lead to disappointment, let's focus on sustainable, lasting changes for a healthier you. 🌱💪

This year, let's prioritize nourishing our bodies with wholesome foods, embracing a balanced lifestyle, and making choices that support our long-term well-being. Remember, it's not about a quick transformation; it's about the journey toward a healthier, happier you. 🌟💚

03/27/2023

It's Trans Week of Visibility and Action - a campaign created by to build power and support for trans young people and the organizers and communities fighting alongside them. 🏳️‍⚧️

This year, at least 27 states have introduced almost 100 healthcare bans targeting trans people. This includes bills attempting to ban and restrict gender-affirming health care for all trans people, such as hormone therapy, surgery, and non-medical support. The double standard here is that this care is normalized for cis folks and criminalized for trans folks.

When it comes to nutrition, trans people have unique health needs, and restricted access to appropriate and preventative care contributes to significant health disparities among the trans community. Dietitians and other healthcare professionals can help meet these needs by providing gender-affirming care.

What we can do to protect trans folks' rights to care:

1️⃣DEMAND lawmakers vote no on bans for gender-affirming care
2️⃣EDUCATE others on the importance of gender-affirming care, which is supported by major organizations like , , , and !
3️⃣ELEVATE gender-affirming care funds, crowd shares, and trans-led health organizations like:
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03/20/2023

Spring has sprung! 🌱 For the 1st day of spring, we wanted to share the benefits of eating seasonally and locally. It’s a great way to eat more sustainably and also get super fresh and tasty produce, but remember that canned and frozen foods are also healthy options! Check out the slides above to find out what's in season this spring, and see below for a delicious spring salad recipe from our meal service EatLove. 🥑🍑🥦🍎🥬🍋

Asparagus Quinoa Salad
(for 4 servings)

INGREDIENTS
Salad:
2 cups cooked quinoa
3/4 pound asparagus
3/4 teaspoon salt
5 radishes sliced
1 cup frozen peas thawed
1 cucumber peeled, sliced
1/2 cup kalamata olives chopped
1/2 cup walnuts toasted

Dressing:
1 lemon zested, juiced
2 teaspoons dijon mustard
2 teaspoons whole-grain mustard
2 teaspoons honey
1 shallot minced
1/3 cup extra virgin olive oil
1/4 teaspoon salt
1/4 teaspoon black pepper
2 teaspoons fresh tarragon chopped
2 teaspoons fresh parsley chopped

METHOD
for the salad:
1. Preheat oven to 300° F. Spread the walnuts on a sheet pan and cook for 10-12 minutes until toasted. Set aside.
2. Cook the quinoa according to the package directions -- when it's fully cooked, remove the lid, fluff it with a fork, and set aside, uncovered, to cool.
3. Trim the tough ends from the asparagus. Slice asparagus spears into one inch pieces. Bring a pan of water to a boil. Meanwhile, set up an ice bath -- a medium-sized bowl filled with ice and water.
4. When the water comes to a boil, add the salt and the asparagus pieces and cook for 3-4 minutes until bright green and tender. Use a slotted spoon to transfer asparagus to ice bath to stop the cooking. Set aside.
5. In a large bowl, combine the radishes, peas, cucumbers, olives, and quinoa. Remove asparagus from water bath, pat dry and add to bowl. Toss to combine.

for the dressing:
1. Add all the ingredients to a bowl. Slowly drizzle in the olive oil, whisking constantly until emulsified.
2. Add about 1/4 cup of dressing to the salad and toss to coat. Add chopped walnuts just before serving, so they stay crunchy.

02/20/2023

While bone health is often discussed in the context of women, it’s crucial to recognize that men are also susceptible to osteoporosis. Shockingly, one in four men aged 50 and above will experience a bone fracture due to this condition, and men are more prone to death within a year of breaking a hip than women. To minimize your likelihood of developing osteoporosis, it’s important to take proactive steps to build and maintain healthy bones. Click the link below to learn more.

While bone health is often discussed in the context of women, it’s crucial to recognize that men are also susceptible to osteoporosis. Shockingly, one in four men aged 50 and above will experience a bone fracture due to this condition, and men are more prone to death within a year of breaking a hi...

02/13/2023

https://www.halcyonhealth.us/2023/02/9-benefits-of-meal-planning/

Healthy eating is key to feeling good and reaching your fitness goals. But let’s face it, life gets busy and convenience food is everywhere. That’s why meal planning is a lifesaver. By taking the time to plan and make your meals ahead of time, you can always have a healthy and tasty option, no matter how hectic your schedule gets.

Meal planning is a simple and effective way to take control of your nutrition and improve your overall health. By planning and prepping your meals in advance, you can ensure that you have a nutritious and delicious meal on hand at all times, reducing the temptation to reach for unhealthy options and...

02/02/2023

https://www.halcyonhealth.us/2023/01/how-stress-affects-hunger-hormones-weight/

The Halcyon Blog

02/01/2023

RATE YOUR P**P!

Generally your p**p should be soft, sausage-shaped and easy to pass. Type 3 or 4 on the Bristol Stool Chart is ideal! When it comes to the frequency of p**ping it can vary from several times per day to several times per week. Everyone p**ps and everyone p**ps on a different schedule. However, a sudden change in bowel habits can be a sign that something is off.

Most common causes of changes in bowel frequency or consistency are inadequate fiber intake, dehydration, lack of movement, changes in normal routine, travel, and even stress.

Type 1 and 2 generally indicate constipation. Without the presence of a medical condition some techniques to ease constipation include being sure to consume adequate amounts of fiber, hydrate well, and moderate exercise.

Type 5, 6, & 7 generally indicate diarrhea. Without the presence of a medical condition some techniques to resolve diarrhea include stress management, adequate soluble fiber intake, and reducing your caffeine intake.

Some more serious causes of irregular bowel movements include irritable bowel syndrome (IBS), celiac disease, Crohn's disease, ulcerative colitis, diverticular disease, endocrine conditions, food allergies and intolerances, and infections.

If you experience sudden changes in bowel habits, like persistent constipation or diarrhea, painful defecation, blood in the stool, or urgency to go while sleeping seek medical care.

Looking to improve your gut health? Reach out to me at nick@halcyonhealth.us to schedule a free 15 min consultation!

**p **p