Wholely Nourished RD

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Wholely Nourished RD

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08/25/2021

Did you know the average American only get 15 grams of fiber daily? That's about half of what is recommended! Currently it's recommended that you eat between 25-30 grams per day.

Fiber is a key component of a healthy digestion! So if you're struggling with constipation or diarrhea- check yo' self. 💩

Keep in mind, if you're having tummy problems- certain types of fiber might be better tolerated.

08/24/2021

Don't you wish right now that you could find a quiet stream in the middle of nowhere and just be? There's a lot going on right now, and I don't know about you but I'm exhausted from it all! As much as I'd love to wave my magic dietitian wand and put you in this setting- we have to learn to thrive where we are. ⁠
I want to know from you- what does it mean to thrive? Is it less symptoms, more energy, more resilience to what life throws your way, or is it something else? ⁠
So today, I challenge you- take a few deep breaths. Give yourself grace where you are right now. You're growing and learning.

08/09/2021

Hey friends. Long time no see! Just wanted to pop back on here and say hello. It's been a crazy summer! This picture was taken from a trip to California. How has your summer been?

01/29/2021

As you round out January- how did you do on your nutrition goals? Did you try to do a juice cleanse or a drastic diet that failed as quick as you started? Forget the crash diets, the juice cleanses, and the exercise until you drop. If you're trying to get healthy in 2021- let's start with a strong foundation. This 5- day challenge is all about trusting your body and giving it what it needs to start healing.
Last call to join our FREE 5-day foundation challenge. You don't want to miss out on this. The program starts February 1
I can't wait to see you there! Sign up here: https://fantastic-architect-2803.ck.page/250d870459

01/27/2021

Do you find yourself needing a little extra energy lately? Reaching for those cookies and candies to give yourself an afternoon boost. While these sugary items can give us a temporary boost in energy, it leads to a potential crash later. I've been enjoying these cinnamon ginger energy balls which add some protein and fat to balance out those sugars keeping those blood sugars more stable. For more recipes like this, sign up for our FREE 5-day foundation challenge which includes a 5 day, easy to follow menu with delicious recipes like this!

https://fantastic-architect-2803.ck.page/250d870459

01/25/2021

Was mom right when she said to chew your food? Indeed! Not only was she trying to prevent you from chocking on your food (thanks mom), but chewing is one of the easiest ways to impact our digestion. I say easiest, but it is often something we overlook. Digestion beings in our mouth with enzymes that mix with our foods as we chew. Not only that, but chewing helps to break down your food into easier to digest pieces. This is one of the most foundational things that I recommend with my clients, so I will ask you too- How are you doing with chewing your food? Are you rushed and distracted or do you take time to actually enjoy your food? Will you take the challenge today and spend one meal really focusing on your chewing? Have you signed up for our FREE 5-day foundation challenge? We're going to go over tips to help optimize your sleep, digestion, and more. Sign up here:
https://fantastic-architect-2803.ck.page/250d870459

01/20/2021

We've spent last talking about foundations for diet, and today I want to share one of my favorite tips for sleep support. Wednesday we talked about supporting those blood sugars by balancing carbs with proteins/fats. One of my favorite sleep support combos is tart cherry juice (about 4 ounces) and a small handful of pistachios about an hour before bed. Why these items in particular? Tart cherry juice has been shown to help our body's natural production of melatonin (that sleep hormone) and pistachios are the highest dietary source of melatonin. So we support our melatonin and balance those blood sugars win-win. Is this a combo that you would want to try? And yes, I do drink my tart cherry juice out of a wine glass. Gotta make it fancy :)

Stay tuned! We are going to continue to focus on the foundations.
Have you signed up for our FREE 5-day foundation challenge? We're going to go over tips to help optimize your sleep, digestion, and more. Link to sign-up in comments.

01/13/2021

In continuing the discussion about the foundations for optimal sleep- we need to discuss blood sugars and sleep. Stick with me here- even if you're not diabetic this still can impact you! Our bodies are designed to have a stable amount of sugar in our blood, and an imbalance (too high or too low) can impact the way our bodies work.

So how does this impact sleep? Imagine you have a big carb heavy meal (maybe a big bowl of pasta, a couple of glasses of wine, and a decadent dessert). The sugar in your blood stream rises, and your body sends out insulin to balance it out---> you're at the top of the rollercoaster. Blood sugars start to come down, but might come down too low or too fast leading your body to send out warning signals. Luckily these warning signals can wake you up to encourage you to eat something to rebalance those blood sugars leading to crummy sleep.

SO how do you prevent this from happening? Get off the rollercoaster of high highs and low lows. When you're eating quickly absorbed carbs, make sure you are pairing protein and/or fat with meals to turn your rollercoaster into a much more stable kiddie ride. An example of this is to have a smaller amount of pasta with a protein like some chicken and as a bonus add veggies sautéed in olive oil. You still get to enjoy a delicious meal, but you also will get to enjoy a good night of sleep too!

How is your sleep? Have you signed up for our FREE 5-day foundation challenge? We're going to go over tips to help optimize your sleep, digestion, and more. Sign up here: https://bit.ly/2LjOEsq

01/11/2021

New year, new you. January is a great time to focus on building the foundation for a new year. The Bible talks a lot about building a strong foundation (read Luke 6: 47-49). What does that look like for our health? I'm going to spend January talking about foundational tips and tricks as well as prep for our 2021 Foundation Challenge starting Feb 1 (link in bio).

One of the biggest things that makes an impact on our health is sleep. So my big question for you as we being this foundation journey- how are you sleeping? Nothing works well if you're not getting enough sleep, and the average American is NOT!

There are many root causes for poor sleep including:
• Stress
• Hormones
• Poor dietary choices (including blood sugar imbalance)
• Blue light before bedtime
• Poor sleep routine
• So much more

If you're struggling with sleep, make sure to sign up for my Foundation Challenge (link in bio) because we are going to explore different ways to support your sleep!

12/07/2020

Can I get a little geeky with you for a second? I recently read an article about something called furin. Elevation in furin levels is associated with diabetes, obesity, and hypertension as well as severity of symptoms with COVID-19. COVID-19 uses furin to gain entry into cells and potentially increases the pathogenicity of the infection. Some recent studies found that elevation of furin increases mortality in animals exposed to COVID.
Recommendation currently is to use lifestyle and diet modifications to help reduce baseline furin levels. One great way to start this is to increase your intake of non-starchy veggies. These veggies are a great way to get some extra fiber (keeping you full and satisfied) as well as a boost of vitamins and minerals. As we move into fall, I'm loving crispy collard greens. What's your current favorite veggie?

08/10/2020

Ok, so I’ve got this crazy idea. Since we’re still in quarantine, and I can’t travel- why can’t I travel through food? I love food. Seriously, that’s why I became a dietitian. So Hubs and I are going to create our own 195 Challenge. We’re going to try to cook something from each 195 countries in the world. I’ll do a random generated city and cook the food from that country. First country is coming up on Friday! Any guesses? You’ve got a 0.005% chance of getting it right! Follow along for this fun adventure through food (also if you’re from a country besides the US and would like to give me insight on your country’s foods- DM me!)

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http://www.wholelynourished.com/

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