Olox Nutrition, New York, NY (2025)

05/24/2023

🌟I want to be very clear: Mental health isn't a destination

It's an evolving relationship with yourself, with highs and lows that span the course of your life. At times, it's simple to uphold, and in other instances, it requires a lot more support. Unfortunately, we often overlook what we truly need in the process. Sound familiar?

Support can be therapy, medication, more community, or even self-care BUT nutrition should always be your foundation. There is a lot that we cannot control so we have to focus on what we can.

Next week I am launching the Mind-Body Method. It is a 12-week, self-guided course that will help you build that foundation for your mental health so you experience less anxiety, better sleep, no more brain fog, and more consistent and joyful moods. You get to start feeling like yourself again and I am so excited for you to have access to it.

Feel free to DM me with any questions❤️
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04/28/2023

If you've noticed that you are experiencing more brain fog, anxiety and depression than usual, it's time to take stock of some stuff.

When we think of mental health we immediately think of a chemical imbalance, something to do with serotonin, or genetics. The reality is that there's a multitude of factors that we have control over that can reduce the severity of our symptoms and improve our overall quality of life, even with a mood disorder.

Here are 6 factors that play a pivotal role in the presentation of symptoms like anxiety, depression, mania, brain fog, fatigue:

✨ Consuming too much over processed food
✨ Not getting enough sunlight
✨ Not eating enough protein and vegetables
✨ Sitting for a majority of the day
✨ Relying too much on caffeine to get through your day.

If you have been struggling with your mental health for way too long and you don't even know where to begin making changes, DM me today to find out how we can make this easier, or how we can get you to start feeling more like yourself in the next few weeks!

04/27/2023

Feeling like a total mess lately? 🤯 It's easy to blame what's on our plate, but there's way more to it than that. 😳 Don't forget about the sneaky culprits that could be contributing to your mental health struggles.

🧛‍♀️ Are you getting your daily dose of vitamin D from the sun, or are you becoming a vampire?

📱 How much time do you spend scrolling through memes and cat videos?

🏋️‍♀️ Even if you hit the gym, are you stuck sitting on your butt all day?

🏝️ And are you starting to feel like Tom Hanks in Castaway? 🏝️

😰 And let's not forget about the deeper stuff we try to sweep under the rug.

Sometimes we need a little help figuring things out, and that's okay! If you are one of those people (as I once was) reach out to me today and let's see if a clarity call would be right for you!

04/25/2023

★ If you're looking for a natural way to support your mental and emotional health, check your spice drawer for some ginger ★

This spicy root isn't just a delicious addition to your meals and drinks; it's also a powerful ally in supporting your mental health.

Thanks to its anti-inflammatory and antioxidant properties, ginger can help reduce chronic inflammation and oxidative stress, known culprits in mental health dysfunction. It can also improve brain function, making you sharper and more focused, and even help lower blood pressure and cholesterol levels for better overall health.

Try incorporating ginger weekly or even daily...whether you add it to your morning coffee or tea, sprinkle some in your baking, or take it in supplement form, it’s an effective tool for boosting mood and mental clarity.

What is your favorite way to use ginger? Tell us below 👇

04/24/2023

I know I sound like a broken record, but everyone really needs to hear this: 🚨Eating enough protein is essential to our mental and emotional balance. 🧠

But what if you don't eat animal products 🍗🥩🥚? It's a bit more of a conscious effort, but fear not, my friends! It's totally doable, and it can be just as delicious.

To prove it, check out this day's worth of plant-powered meals that'll keep you feeling full and satisfied! 😋

If you're feeling moody 😒, sluggish 😴, or just downright hangry 🤬, it's time to check in with your protein needs.

Let me know your favorite plant-based protein packed meals in the comments!
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04/18/2023

f you want to make big improvements to your mental and physical well-being, it is likely that you have to make some big changes to your diet and lifestyle.

I've been there myself, and I know it's not the easiest thing to do. That's why I wanted to share a few of my go-to tips to make eating for your gut and brain both practical and manageable!

1. Buying frozen fruits 🍒and vegetables 🥦 was a life save when trying to keep up with the recommended daily intake. Keeping multiple kinds of frozen produce on hand makes weeknight meals faster, easier, and just as nutritious.

2. Use the protein 🍗🥩 sources you have available to you! When you go shopping, save your time and energy by selecting protein that will be easy to prep and store for the week. You can also buy pre-cooked options to keep up with your protein needs without spending extra time in the kitchen.

3. There is no shame in buying pre-cut or prepared fruits and vegetables or other ingredients 🥗🥫. Our lives are hectic, and sometimes we need to use the convenient options available to us in order to take care of ourselves.

4. 👩‍💻 Planning ahead can take some practice, but it can be a lifesaver. Imagine coming home from work already knowing your dinner is prepped, and you can enjoy the rest of your night. It gives you piece of mind, and food to nourish it!

5. 👩‍🍳 Use simple, limited-ingredient meals to get started. Not everyone loves cooking and that's okay, but we sometimes need a break from pre-packaged meals. Start by finding simple recipes that work for your lifestyle!

➡️ What are your favorite tips to make sure your body is nourished? Let me know in the comments!

04/17/2023

You do not need to be perfect to make progress❣️

Using nutrition as a tool to regulate mental health is a relatively new concept so it makes sense that the idea of it wouldn't come naturally for most people.

When we try to make big changes to our diet without the right support and without building a foundation of tools to improve our resilience, this often leads to overwhelm and feeling like a failure.

The point here is that we are all human, and we are learning how to navigate our well-being takes a lot often a lot of help and patience and it's easy to get caught up in black-and-white thinking.

Instead, try to talk to yourself the same way you would a friend and give yourself the same amount of love, patience, and compassion.

If you need any help navigating changing your diet for your mental health, head to the link in bio and schedule a free call with me 😘.

04/12/2023

🧠When it comes to managing anxiety, brain fog, ADHD, depression, bipolar etc... using food and nutrients as a tool can't always follow the same approach as eating for overall physical health.

It requires a deeper understanding of how specific foods and nutrients can affect your brain chemistry, gut landscape, and emotional state.

So, while a well-rounded diet is still crucial, customizing it to support your mental well-being will require a more personalized approach that takes into account your unique needs and challenges.

Feeling just "okay" or "meh" in your own body and brain is not good enough. You deserve a lot more.

If you are struggling with symptoms of anxiety, depression, brain fog or persistent fatigue, head to the link in my bio and schedule a free clarity call ☎️
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04/11/2023

🧠The connection between nutrition and mental health is undeniable at this point.

The nutrients in our foods play a crucial role in our mental and physical health.

For instance, low levels of vitamin B12 and folate have been associated with an increased risk of depression, while omega-3 fatty acids found in fish have been shown to improve symptoms of bipolar disorder and depression. Eating a diet high in whole foods and fiber can create a healthy gut landscape, helping our brains stay healthy.

On the other hand, a diet high in processed foods can lead to inflammation, altered gut microbiome, vitamin and mineral insufficiency and has been linked to symptoms of mental illnesses such as depression, and anxiety.

This is why it's crucial to maintain a healthy and balanced diet to alleviate symptoms of your mental health dysfunction.

Feeding your brain the right nutrients is just as important as feeding your stomach. A personalized nutrition plan can be the key to unlocking a happier, healthier mind...and even remission from some of your worst symptoms.

Have you noticed that you feel different when you eat different types of foods? Tell us about it 👇

04/10/2023

📢Quick reminder: mental health dysfunction is not about having a diagnosed mental illness like anxiety, depression, bipolar etc...

It is about how you are coping and functioning whether you have a diagnosis like me (bipolar II), or you have simply noticed that your mental health is not where you would like it to be and maybe you haven't felt like yourself in a while😔.

Here are some of the most common signs of mental health dysfunction. Do they feel familiar?

💫Changes in mood such as feeling sad or anxious
💫Losing interest in activities that once brought joy
💫General sense of hopelessness
💫Changes in sleep patterns
💫Shifts in appetite, and energy levels, lead to fatigue, lethargy, weight changes, or restlessness.
💫Difficulty concentrating
💫Forgetfulness, or trouble making decisions
💫Feeling overwhelmed, and avoiding social interactions.

Mental health dysfunction can also impact your physical health. In some cases, individuals may experience physical symptoms such as headaches, stomach aches, bloating, diarrhea, or muscle tension.

If you're experiencing any of these symptoms, it's important to seek help and support, especially if you have been trying to white-knuckle on your own with little to no progress...life shouldn't be this way... I know this from very personal experience.

I would love to hear your story. DM me if you are sick of feeling like s**t and would like to find some sustainable answers 🫶

03/20/2023

We (humans) have a tendency to overcomplicate things. Bringing nutrition back to the basics is a great way to focus on nutrients that you need to thrive while giving you back some headspace for important work like self-care and reflection.

This doesn't mean your food should be flavorless and boring, it just means that you can focus on getting some components at each meal and get on with your day.

You don't need to eat from all the food groups all the time, but I do recommend that you prioritize protein and vegetables at each meal for optimal functioning.

This is especially important if you are not incredibly resilient at the moment or you are struggling with the negative impacts of blood sugar fluctuations on your mood, diagnosis, energy, and cravings.

Do you struggle with cravings, mood shifts or energy dips throughout the day? DM me ITSME if you are tired of this sh*t 🤗😜

&mood

03/16/2023

Making sure you have enough protein in each meal is absolutely essential for protecting your mental health.

But why is that?

Protein is essential for the production of neurotransmitters, or chemicals that transmit messages between nerve cells. They play a vital role in many bodily functions including mood, memory, and sleep. Low neurotransmitter levels have been linked to anxiety and depression.

Protein is also necessary for blood sugar stability. We need it at each meal so it can provide the steady energy that helps us avoid those peaks and valleys we associate with irritability, fatigue, brain fog, being "hangry" or just plain angry.

Most women need a minimum of 20g of protein a meal, and if you want to get more technical, I typically recommend 1.3-1.6 g/kg of body weight. Please feel free to DM me if you have any questions about optimizing your protein intake.

Are you meeting your protein needs to protect your mood and mental health??
&mood

03/14/2023

Chronic and unmanaged stress (often caused by years of prioritizing everyone and everything before yourself, unfortunately not unusual for women), leads to chronic inflammation, changes in metabolism and blood sugar.

This will begin to screw up your cravings, energy, and even your ability to regulate sleep!

Once our cravings are impacted and our energy levels are low, our body tries to compensate by eating foods that are high in sugar, fat, and calories, but low in nutrients needed to keep the brain, gut and body healthy. This further exacerbates your stress and inflammation and on and on the cycle goes...

You are all here to work on breaking this cycle, and I am here to guide and support you through this journey 😍

01/27/2023

If you are dealing with persistent gut issues, mental health dysfunction, brain fog, mood disorders, and/or fatigue, it's time to take a look at your metabolic functions.

Our metabolism seriously controls everything going on in our bodies, and because everything is connected it's so important that we address the root cause of these common issues. But what do you do when your metabolism is the culprit?

❇️Good news! You can start to increase your metabolic function starting today!❇️

Take a look at your diet, exercise, lifestyle, environment, and habits. Are they positively or negatively affecting your mental health? What about your gut health? Are you noticing any areas that need assistance or improvement? If so, start integrating some of the tips listed in order to improve your metabolism.

It's a lifelong journey, but I think our physical and mental health are definitely worth it.

01/27/2023

Have you ever wondered why some people seem to have endless energy while others struggle to keep up? The secret lies in the connection between hormones and metabolism.

📑 Studies have revealed that our hormones play a crucial role in regulating how our bodies convert food into energy, regulate mood and hunger, and eliminate waste products. This makes hormones the key players in metabolic functions.

Some of these hormones include insulin, thyroid hormones, ghrelin, leptin, adrenaline, cortisol, and s*x hormones (estrogen, progesterone, testosterone).

When these hormones are either too high or too low in the body, it can begin to negatively affect your metabolism and its functions.

📈 For example, if our insulin levels are too high, it can cause the body to begin storing excess energy as fat, leading to weight gain and fatigue. 📉 And when thyroid levels are too low, it can also cause the metabolism to slow leading to weight gain and fatigue.

Imbalances in hormones can also lead to impacted hunger and satiety cues, increased risk for disease, lower energy, mood changes, and increased risk for anxiety and depression.

By understanding the role hormones play in regulating metabolism, we can take steps to improve our metabolic functions and make the most of the energy our body produces.

Are you ready to take control of your metabolism and unlock your full potential? Reach out to me today to learn how making changes for your metabolism will ultimately help you feel more energized, less foggy, and more in control of your mental health!

01/24/2023

Your metabolism is the engine that drives your body, fueling all of your daily activities and a big driver of your mental and physical health.

By prioritizing your metabolism, you can decrease brain fog and fatigue, improve digestion, minimize symptoms of mental health dysfunction, and improve your sleep.

What is so amazing about this is that you have A LOT of power to improve your metabolism through mindful shifts in your diet and lifestyle:

🥦 Eating a balanced diet rich in nutrient-dense, whole foods
💃 Regular exercise to increase muscle mass, reduce stress and boost metabolism
💊 Taking personalized supplements that support metabolism and your overall optimal functioning
💤 Getting enough sleep. Lack of sleep can disrupt hormones that regulate appetite and metabolism (some of these include leptin, ghrelin, insulin, and cortisol)
🍺 Limiting alcohol---this one is annoying but alcohol is a toxin and can be disruptive to most of our body's processes if we drink too much or we are not sufficiently resilient to the negative side effects.
💆‍♀️ Managing stress and increasing resilience to manage hormones involved in metabolic functions

Now I did say that you have A LOT of power to change these things to support your metabolism BUT that does not mean it is easy or intuitive to make these changes so start where you can.

Try adding one thing each day for one week, and if you are looking for a more targeted plan and support send me a DM 🤗

You've got this!

01/24/2023

it's time to unlock the full potential of your metabolism! Metabolism refers to the chemical processes that take place within our body to maintain our health, both mental and physical. These processes include:

🔄 Conversion of food into energy
🧬 Regulation of hormones
🩸 Regulation of blood sugar levels
🗑️ Removal of bodily waste products

Imagine having endless energy to conquer all of your daily tasks and goals, including taking care of yourself. Your blood sugar is the key to unlocking this energy and your hormones are the secret to keeping your metabolism running at optimal levels.

However, if your metabolism is not functioning properly, meaning your blood sugar is all over the place and your hormonal regulation is off, you are simply never going to start feeling better. In fact, it can even lead to increased symptoms of mental health dysfunction, brain fog, and fatigue.

➡️ Now here's the good part: You have the power to take control of your metabolism and see real results in your mental and physical health!

By being mindful of how you fuel and take care of your body, you can improve your overall energy levels, mental health dysfunction, brain fog, physical performance, and even your weight.

So, are you ready to start working towards optimal metabolism for your mental and physical health? Let's work together to discover the areas that may be holding you back and create a personalized plan that fits your lifestyle. Click the link in my bio for a chance to schedule a clarity call and let's get started on this journey together!

Follow along to learn more about metabolism and ways you can improve yours today!

Olox Nutrition

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