http://www.linkedin.com/in/drjameysinardi

LARP Studio, Thousand Oaks, CA (2025)

09/26/2025

The Key to Reducing Sick Days & Burnout

I’ve seen how what employees eat during the day can make or break their focus, energy, and resilience. Workplace burnout and absenteeism often aren’t just about workload—they’re about biology.

Vending machine lunches are heavy in processed carbs, sugary snacks, and caffeine highs, employees ride an energy rollercoaster. This drives fatigue, irritability, more stress, and higher rates of sick days. A nutrient-dense food environment can transform that cycle.

→ Balanced blood sugar from meals with lean protein, healthy fats, and fiber (think salmon, nuts, berries, leafy greens) stabilizes energy and mood.
→ Omega-3 fats (from fish, chia, flax) reduce inflammation and support cognitive performance.
→ Adequate B-vitamins, magnesium, and iron prevent the brain fog and stress intolerance that drain productivity.
→ Hydration and access to whole-food snacks reduce the mid-afternoon slump and decrease reliance on processed vending-machine options.

A corporate wellness strategy that includes nutrition isn’t just good for morale—it’s cost-effective. Studies show that every $1 invested in employee health and nutrition can return $2–$3 in reduced absenteeism and higher productivity (Baicker et al., Health Affairs, 2010).

References:
Baicker, K. et al. (2010). Workplace wellness programs can generate savings. Health Affairs. https://www.healthaffairs.org/doi/10.1377/hlthaff.2009.0626

NIH – Micronutrients & Cognitive Function: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/

Harvard Business Review – Food & Workplace Productivity: https://hbr.org/2014/01/what-you-eat-affects-your-productivity

👉 Ready to create a workplace nutrition plan that boosts focus and cuts sick days? DM me “WORKWELL” to learn about my corporate wellness programs.

09/26/2025

Nutritional Psychiatry: Healing the Mind Through Food

As a health coach, I often remind clients: your brain is not starving for pills—it’s starving for nutrients. Nutritional psychiatry is the growing field that studies how what we eat shapes mental health.

Your brain uses vitamins, minerals, fats, and amino acids as raw materials to build neurotransmitters, regulate mood, and protect against inflammation. When the diet is rich in processed foods, sugar, and low in key nutrients, mental health suffers. When it’s abundant in whole foods, balance begins to return.

→ Research shows that people who follow a Mediterranean-style diet—high in vegetables, fish, legumes, nuts, and olive oil—have significantly lower rates of depression and anxiety (SMILES Trial, 2017).
→ Omega-3 fatty acids from fish and seeds reduce inflammation and improve mood regulation.
→ B vitamins (especially folate, B6, and B12) are crucial for methylation, which influences serotonin and dopamine production.
→ Minerals like magnesium, zinc, and iron play vital roles in calming the nervous system, energy production, and focus.

Nutritional psychiatry doesn’t replace therapy or medication, but it creates the biochemical foundation that allows them to work better. Food is information for your genes, your microbiome, and your mind.

📚Sources:
Jacka, F. N. et al. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the SMILES trial). BMC Medicine. https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0791-y

NIH – Nutrients & Mental Health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/

Harvard Health – Nutritional Psychiatry: https://www.health.harvard.edu/mind-and-mood/nutritional-psychiatry-your-brain-on-food

👉 Curious how food can transform your mood and focus? DM me “MINDGUT” and I’ll share my starter guide to nutritional psychiatry.

09/17/2025

🦴 The Calcium Lie: Why More Calcium Isn’t Always Better

As a health coach, I align closely with Dr. Robert Thompson, author of The Calcium Lie. His message is powerful: calcium alone does not guarantee strong bones or health. In fact, over-supplementation can create mineral imbalances, arterial calcification, kidney stones, and more.

Here’s something few people realize—we stop efficiently producing and recycling calcium in the body around age 40. From that point on, we need about 500 mg of calcium per day from diet. The key is not megadoses, but balanced, bioavailable sources alongside the cofactors that allow the body to use it properly.

→ Instead of turning to high-oxalate foods (like spinach) or relying on dairy, I encourage clients to choose low-oxalate, mineral-rich foods such as dandelion greens, bok choy, arugula, turnip greens, sesame seeds/tahini, sardines with bones, and almonds.
→ Cofactors matter: magnesium, vitamin D, vitamin K2, and trace minerals work together to direct calcium into the bones instead of soft tissues.
→ True bone strength isn’t just about calcium—it’s about the synergy of minerals, nutrition, and lifestyle.

Dr. Thompson’s work reminds us that the “one nutrient fix” mentality is outdated. Balanced nutrition is the only path to resilient bones, healthy arteries, and whole-body wellness.

📚 Sources:
Thompson, R. & Thompson, K. (2008). The Calcium Lie: What Your Doctor Doesn’t Know Could Kill You. CAP Publishing.

NIH – Calcium Fact Sheet: https://ods.od.nih.gov/factsheets/Calcium-Consumer/

PubMed – Calcium and mineral interactions: https://pubmed.ncbi.nlm.nih.gov/23858095/

👉 Want to learn how to balance minerals for bone and hormone health? DM me “CALCIUM” for my starter guide.

09/15/2025

Clay Detox Bath – Basic Recipe

🌿 Ingredients (Per Bath):
1. Bentonite clay – 1/2 to 1 cup
• ✅ Detoxifies heavy metals, binds to toxins
• Use only food-grade or cosmetic-grade bentonite clay
2. Epsom salts – 1 to 2 cups
• ✅ Provides magnesium to relax muscles and support detox pathways
3. Baking soda – 1/2 to 1 cup
• ✅ Helps neutralize chlorine in the water and soothes skin
4. (Optional) Raw apple cider vinegar – 1/4 to 1/2 cup
• ✅ Balances pH, supports lymph drainage
5. (Optional) Essential oils (5–10 drops total):
• Lavender (calming)
• Frankincense (anti-inflammatory)
• Tea tree (antimicrobial)
• Eucalyptus (respiratory support)
6. (Optional) Activated charcoal – 1–2 tablespoons
• ✅ Enhances toxin binding (blackens the water)

⸻

⚠️ Important Notes Before You Start:
• Do NOT mix bentonite clay with metal utensils or containers – it deactivates the clay.
• Always start with a small amount (1/4 cup clay) if this is your first time.
• Drink plenty of clean filtered water before and after the bath to support detox.
• Limit bath to 20–30 minutes.

⸻

🛠️ Directions:
1. Fill the tub with warm (not hot) water.
2. In a non-metal bowl, mix clay with a small amount of water to make a smooth paste.
3. Dissolve salts and baking soda in the bathwater.
4. Gently add the clay mixture and stir to distribute.
5. Add essential oils and optional ingredients (like charcoal or ACV).
6. Soak for 20–30 minutes, rinse well, and rest.

09/14/2025

🚫 Thinking about gallbladder surgery? Read this first.

Your gallbladder isn’t “extra”—it stores and releases bile, helping you digest fats, absorb vitamins A, D, E, and K, and keep digestion balanced. Removing it may stop gallstone pain, but it can also create long-term issues like diarrhea, bile reflux, and nutrient deficiencies (post-cholecystectomy syndrome, Cleveland Clinic, 2024).

So what can you do to support gallbladder health instead?
→ Eat balanced healthy fats (olive oil, avocado, wild fish) to keep bile flowing.
→ Stay consistent with meals and avoid extreme fasting or rapid weight loss.
→ Increase fiber (chia, flax, greens) to help bind bile acids.
→ Add nutrients like choline (eggs, salmon), taurine (seafood), magnesium (nuts, greens), and vitamin C (citrus) to restore function.
→ Ask your provider about ursodeoxycholic acid (UDCA), which can dissolve some cholesterol stones without surgery (Cochrane, 2013).

Of course, surgery may be necessary for severe infections or repeated attacks, but for many people, lifestyle and nutrition can go a long way in preventing or managing gallbladder issues.

References:
NIH/NIDDK – Gallstones: https://www.niddk.nih.gov/health-information/digestive-diseases/gallstones
Cochrane Review – UDCA: https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD003335.pub2/full
Cleveland Clinic – Post-cholecystectomy syndrome: https://my.clevelandclinic.org/health/diseases/21879-postcholecystectomy-syndrome

👉 DM me “GALLBLADDER” to get my personalized guide on restoring function naturally.

09/12/2025

Vitamin B2, Detox & MTHFR Explained 🌱

One nutrient I often highlight is Vitamin B2 (riboflavin). Why? Because it’s essential for Phase 1 liver detoxification—the process where your liver takes toxins, hormones, and medications and begins converting them into less harmful compounds.

🔬 How it works:
Phase 1 relies on a group of enzymes called cytochrome P450. Riboflavin helps these enzymes break down substances so they can move into Phase 2 (where they’re bound to water-soluble molecules and eliminated). Without enough B2, toxins may build up or “stall” in the process, causing oxidative stress.

🧬 What about MTHFR?
If you carry an MTHFR gene mutation, your body may have trouble processing folate and producing methyl groups needed for detox and DNA repair. Riboflavin is especially important here—it acts as a cofactor for MTHFR enzyme activity. Research shows that riboflavin supplementation can improve methylation efficiency in people with MTHFR mutations, supporting balanced homocysteine and smoother detox pathways.

🌿 General Detox Support Protocol:
➡️Prioritize B-vitamins (B2, B6, B12, folate).
➡️Include cruciferous veggies (broccoli, arugula, watercress) to boost Phase 2.
➡️Stay hydrated to flush out water-soluble waste.
➡️Add fiber (chia, flax, leafy greens) to bind toxins in the gut.
➡️Support with sweating (sauna, exercise) and rest to allow repair.

When riboflavin and other nutrients are in balance, your liver detox system works like a finely tuned filter—protecting you from everyday exposures.

References:
1. National Institutes of Health – Riboflavin Fact Sheet: https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/
2. PubMed – Riboflavin as a cofactor for MTHFR enzyme activity: https://pubmed.ncbi.nlm.nih.gov/21068343/
3. PMC – Phase I and II Liver Detox Pathways: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4111769/

09/12/2025

Why I Use Sea Moss 🌿

I’m always looking for natural ways to support my clients’ energy, gut health, and overall resilience. One food I personally love and recommend is sea moss—also known as Irish moss (Chondrus crispus).

I first learned about sea moss because of its history: it’s a red seaweed harvested along the rocky Atlantic coasts, used for centuries in traditional wellness practices. What caught my attention was its nutrient density. Just a small serving contains iodine, magnesium, iron, calcium, zinc, and antioxidants. It’s also naturally rich in polysaccharides that can act as prebiotics—feeding the good bacteria in the gut and supporting digestion.

From my own experience and what I share with clients, sea moss can:
~ Support thyroid health thanks to its iodine content (though balance is key—too much isn’t good).
~ Provide gut support through fiber and prebiotics.
~ Offer immune and skin benefits from antioxidants, amino acids, and trace minerals.

How I use it: I keep a jar of sea moss gel in my fridge and add a spoonful to smoothies, soups, or tea. For clients who prefer convenience, powders or capsules are another option. My biggest tip is to source high-quality sea moss from trusted companies, since seaweed can absorb heavy metals from the water where it grows.

⚠️ Health note: While sea moss can be a nourishing addition, the research in humans is still limited, so I see it as a complement to a whole-food diet—not a cure-all. If you have thyroid issues or are pregnant, check with a healthcare provider first.

✨ Used mindfully, sea moss can be an amazing ally for holistic wellness.

References:
1. Healthline – Sea Moss: Health Benefits and How to Use It: https://www.healthline.com/nutrition/seamoss
2. Cleveland Clinic – Sea Moss Benefits: https://health.clevelandclinic.org/sea-moss-benefits
3. NIH/PMC – Bioactive Compounds in Seaweeds: https://pmc.ncbi.nlm.nih.gov/articles/PMC8232781/

08/29/2025

✨ The 8 Principles of Patient-Centered Care ✨

Healthcare isn’t just about treating disease — it’s about treating the whole person. Patient-centered care puts the patient’s needs, values, and preferences at the heart of every decision.

Here are the eight core principles:

1️⃣ Respect for patients’ values, preferences, & needs – Care aligns with what matters most to the individual.
2️⃣ Coordination & integration of care – Seamless collaboration between providers to reduce stress and confusion.
3️⃣ Information, communication, & education – Clear, accessible information to empower informed decisions.
4️⃣ Physical comfort – Addressing pain, environment, and support for healing.
5️⃣ Emotional support – Reducing fear, anxiety, and stress throughout the healthcare journey.
6️⃣ Involvement of family & friends – Recognizing loved ones as partners in care when the patient desires.
7️⃣ Continuity & transition – Smooth handoffs and follow-up between different stages of care.
8️⃣ Access to care – Timely, reliable, and equitable access to providers and services.

🌿 When these principles are honored, patients feel seen, heard, and empowered—leading to better outcomes and greater trust in the healthcare system.

This approach is increasingly recognized in integrative, functional, and holistic medicine, where the body, mind, and environment are all part of the healing equation.

📖 Source: Institute for Patient- and Family-Centered Care; Gerteis, M., Edgman-Levitan, S., Daley, J., & Delbanco, T. (1993). Through the Patient’s Eyes: Understanding and Promoting Patient-Centered Care. Jossey-Bass.

🔖 Save this post to remember what true patient-centered care looks like!

08/25/2025

Just finished another very informative course! Never stop learning about your passion, life is school and you will never know everything as knowledge keeps changing and updating so should you 🥰

Course Name:Lifestyle Medicine & Food as Medicine Essentials

Issuer:American College of Lifestyle Medicine

Expiry Date:Never
Issue Date:Monday, August 25, 2025 11:34 AM

Credits: CE 5.5

08/24/2025

🌼 Dandelions: More Than Just a W**d 🌼

Most people see dandelions as yard invaders—but this humble plant is a nutrient-dense powerhouse with medicinal history and modern scientific backing.

✨ Active Compounds in Dandelion
• Taraxasterol & Taraxerol (triterpenes): Anti-inflammatory, studied for liver & autoimmune conditions.
• Chicoric & Chlorogenic acids (polyphenols): Antioxidants that regulate blood sugar & support immunity.
• Sesquiterpene lactones: Anti-inflammatory, with early research into anti-cancer potential.
• Inulin (prebiotic fiber): Feeds healthy gut bacteria & supports digestion.

⚕️ Medical & Nutritional Benefits
• Liver & digestion: Supports bile flow—used in naturopathic medicine for detox & digestion.
• Natural diuretic: Promotes healthy kidney function without depleting potassium (unlike many synthetic diuretics).
• Cancer research: Lab studies suggest dandelion root may induce cancer cell death—research is ongoing.
• Blood sugar balance: Chicoric acid is being studied for glucose regulation, similar to some anti-diabetic drugs.

A Hidden Calcium Superfood
• Dandelion greens (raw): ≈187 mg calcium per 100 g.
• Cooked greens: ≈150 mg per 100 g.
→ That’s more than spinach and comparable to kale!
🌱 Unlike spinach, dandelion is low in oxalates, meaning its calcium is easier to absorb—making it a truly bioavailable plant-based source.

With vitamin K, magnesium, and potassium alongside calcium, dandelions are excellent for bone strength, gut health, and overall resilience.

Maybe it’s time to rethink what a “weed” really is.

📚 References
https://doi.org/10.1089/acm.2008.0152

https://doi.org/10.3892/ijo.32.5.1085

https://fdc.nal.usda.gov

**ds

08/23/2025

Phytonutrients & Why You Should “Eat the Rainbow”

Phytonutrients—also known as phytochemicals—are natural, bioactive compounds found in plants. These include carotenoids, polyphenols, flavonoids, glucosinolates, and many more. They’re not essential nutrients like vitamins or minerals, but they play powerful protective roles in your health.

Research shows that phytonutrients act as antioxidants, reducing chronic inflammation, neutralizing free radicals, protecting DNA, and even lowering your risk of diseases like heart disease, type 2 diabetes, obesity, and certain cancers.

“Eat the rainbow” is one of the simplest, most effective strategies health coaches recommend. Each color pack offers different phytochemicals and health benefits. Harvard’s T.H. Chan School emphasizes that colorful fruits and vegetables protect against chronic disease, including heart disease and cancer.

Here’s what each color group delivers:
♥️Red – Lycopene and anthocyanins (e.g., tomatoes, strawberries): support heart health and may reduce cancer risk.
🧡Orange/Yellow – Carotenoids (e.g., carrots, sweet potatoes, mango): support vision, immune, and skin health.
💚Green – Indoles, chlorophyll, folate (e.g., kale, broccoli, avocado): promote detox and immune function.
💙💜Blue/Purple – Anthocyanins and polyphenols (e.g., blueberries, grapes, eggplant): support brain function and reduce inflammation.
Beyond fruits and veggies, herbs and edible flowers are rich in phytonutrients too! Think turmeric, rosemary, edible marigolds, and violets—they add nutrition, flavor, and color to any dish.

Health Coach Tips:
🍽️Swipe your plate: aim for 3–5 different colors at each meal.
🌸Use herbs and edible flowers for beauty and added benefits.
♨️Cook lightly—steaming or sautéing can enhance absorption of key phytonutrients.
💫Rotate foods seasonally for a wide spectrum of nutrients

📚Source:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9102588/

https://www.health.harvard.edu/blog/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501

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