The Healthy High Performer - Wellness + Nutrition

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Saint Petersburg, FL
The Healthy High Performer - Wellness + Nutrition

1:1 Coaching Personalized movement and nutrition coaching.

04/05/2023

Here is a refresher on the Dirty Dozen and Clean Fifteen! Save it on your phone for quick reference. The foods listed as 'dirty' are the ones you should really stick to purchasing as organic. The fruits and vegetables listed as 'clean' are considered ok without being organic.
🍎Here is the Dirty 12 list:
Apples, blueberries, bell peppers, cherries, grapes, green beans, kale + collards, nectarines, peaches, pears, strawberries, spinach.
🥑Here is the Clean 15 list:
Avocado, sweet corn, pineapple, onions, papaya, sweet peas, asparagus, honeydew, kiwi, cabbage, mushrooms, mangoes, sweet potatoes, watermelon, carrots.
Why? Because some fruit and veggies are less likely to be contaminated with pesticide residue. So, you can feel good about buying those without an organic label if you are trying to stick to a budget.
It's a jungle out there, folks. I'm here to help. 💛

04/03/2023

Today I want to talk a little bit about gut health.

Millions of bacteria are living in your gut, which is known as your microbiome. These little workers are a huge factor in assisting your body in breaking down foods.

In doing so, they also help keep you healthy by combatting allergens and pathogens —and even help synthesize some key vitamins.

Bottom line: Your gut health directly impacts how you feel every day.

So, here are some ways to establish a digestive health baseline.

1. Cultivate a healthy gut - Upping your intake of foods rich in probiotics. Fermented foods like refrigerated sauerkraut, yogurt (no sugar added!), kombucha, and even bone broth are all excellent sources.

You can also go for a high-quality probiotic supplement.
Aim for something with at least 10 billion bacteria and rotate brands every three months to keep the bacteria population diverse. Saccharomyces boulardii in particular helps protect the intestinal lining from harmful bacteria and increases the production of digestive enzymes, which help break down dietary sugars.

2. Keep up the fiber + healthy fat + water! Fiber acts a a prebiotic which is what probiotics and healthy bacteria eat! For Healthy fats think avocado and coconut oil as well as various nuts like macadamia. These types of food actually help to lubricate the digestive tract and stimulate the gallbladder's production of bile, which is key to digestion.

And, don't forget Water! Drinking too little water is one of the most common causes of chronic constipation. Also keep in mind that alcohol and caffeinated drinks are diuretics, which worsen dehydration and contribute to constipation.

Also consider reducing stress & moving your body more.

All of these little thing turn into big gains for gut health. There's more to know ... but those are all great places to start!

If you need support or want to know more - reach out. For now - Happy healing!

03/28/2023

Let's face it - no matter how much work you do, life gets HARD at one point or another. (Or points that become more like run on sentences and entire stanzas than just points.)
When I feel sad or overwhelmed or like my joy is on life support, I go to my library of books. Reading earmarked pages of this one over again is always a good way to check in with myself on how I am really feeling - and what I really need.
Just like the children all around us, our little guy or chickie inside is running the joy bus. Children know how to create. Children know how to connect with what makes them happy. Most importantly, children are honest with how they are feeling.
Do you know how to check in with YOUR inner child? This book, Recovery of Your Inner Child by Dr. Lucia Capacchione is a great way to learn. It's worth it.

03/22/2023

Looking to improve your sleep? Check out these 7 tips: https://recalibratedforjoy.com/how-do-i-get-better-sleep/

03/12/2023

Happy Sunday! Time for a little self reflection...

Which areas in your life are asking for you to take a pause or to retreat from altogether?

Its good to check in with yourself weekly (if not more often) on specific aspects of life. Reflection allows us to become more aware of our environment (internal and external) that can potentially start running us as opposed to us acting from the place of infinite creative energy that we are.

This question in particular can start the internal dialogue going to deepen our awareness of what "feels like a 10," which would mean a feeling of excitement and curiosity, versus what feels like a 2 or a 5... Which may feel more like repulsion. Pay attention to those cues. Taking breaks from 2s or 5s or finding ways to leverage help from others and their skillset (like doing income taxes, for example 😵‍💫) so you have more time and energy to pursue your 10s.

Stay shallow with this question.. Or go deep. Either way, I hope it serves as a compass for the coming spring ahead!

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