INC Nutrition

05/09/2023

"I have been wearing Moissanite Rings for 5 weeks and this turned my tummy back into its normal state! Absolutely recommended!" See how I achieve this: https://www.taiysale1.com/products/diamond

05/09/2023

Iron for Vegans and Vegetarians

Iron is important in our diet because it helps with energy production. If we do not get enough iron, we will feel fatigued and downright crummy. If you follow a vegan or vegetarian diet, you are more at risk for lower iron intake because plant-based sources of iron, known as non-heme iron, are not absorbed well by the body.

A great way to increase the absorption of non-heme iron is by consuming it with a source of Vitamin C. In this recipe, spinach (non-heme iron food) is paired with a lemon (high Vitamin C food) dressing to increase iron absorption.

Ingredients:
- 4 cups spinach
- ½ cup olive oil
- Juice of 2 lemons
- 1 tsp dijon mustard
- Salt and pepper to taste

Directions:
1. Add all ingredients except spinach to a small bowl and whisk to combine.
2. Rinse spinach and add to a large bowl. Tear leaves into smaller pieces if too large.
3. Add dressing ingredients to large bowl with spinach and toss to combine.

Bonus: Increase the iron in this recipe by using cooked spinach!

05/06/2023

Incorporating more plant foods into your diet can positively impact your overall health.

It can assist with:
weight loss
cardiovascular health
blood sugar regulation
gut health

However, if a food item contains the label “plant-based,” it does not necessarily mean it has the same health benefits as real foods.

A lot of these plant-based food items ex: alternative meats, chips, crackers, or cookies, are known as ultra-processed foods (UPFs), where the food item is made up of additives, flavorings, and substances that contain minimal whole foods. UPFs could negatively impact our health if we include many of them in our diet.

So what can we do? Focus on the 80/20 tip!

80% of your diet should include whole foods such as:
Nuts and seeds
Fruits
Vegetables
Whole grains
Legumes

The other 20% contains fun foods, such as cookies, cakes, chips, etc. Broccoli may be good for your heart, but a cookie is good for your soul ;)

It’s all about balance, friends!

05/03/2023

Sometimes a morning coffee is my favorite version of self-care. Finding little moments throughout your day that is for you and only you is so important when discussing health. Having space for you, even if it is only 10 minutes, truly goes so far for your mind and body. It can be sitting in silence for 10 minutes, listening to your favorite song, going on a little walk, stretching, reading a few pages of a book or even scrolling through Tik Tok.

05/02/2023

TONIGHT!!! Join our Diabetes Webinar for only $7.99 with no insurance infomation required!!!

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04/30/2023

Road biking and mountain biking are endurance activities (>60 min), and during endurance exercise, we rely on both carbohydrates and fat for fuel. However, when we discuss endurance exercise fueling recommendations, our focus is always on carbohydrates; why is this?

The reason is that we have limited stores of carbohydrates in our bodies, known as glycogen stores. After 2-3hrs of continuous exercise, we can deplete these stores.

Have you ever hit a "wall" during exercise and either had to stop or decrease your intensity significantly? This is known as glycogen depletion, and you want to prevent this because your performance will suffer.

Prevent glycogen depletion by consuming 30-60g of carbs per hour, and get ready to crush your next endurance day!

04/27/2023

Health is not one-size-fits-all. We all have different goals, motivations and ideas of health, and here at Inc Nutrition we are here to empower and support you to reach YOUR version of health.

Looking at health from the inside out, we utilize nutrition at its foundation to help you nourish your body without restriction.

To schedule a consult with us, check out our website!

04/26/2023

Emphasizing health from the inside out starts with a well-balanced, wholesome diet that does NOT include restrictive or controlling diets! You can reach your goals and more when you find your version of health balance to support YOUR health! Here at Inc Nutrition that is what we aspire to do for you - your health, your way.

03/29/2023

Reeeeally excited for this upcoming webinar!!! 💪🔥👊

This will be a 4-part series consisting of four hour-long wellness webinars. We will make eating for diabetes FUN! Look forward to the foods that you need to...

03/09/2023

🎙️ Let's talk! DM us now to learn how your insurance might be able to cover you 100% for INC services! ❤️

                                 

03/07/2023

Inc top ✨ celebrate the small WINS!

03/03/2023

Genetics is TIGHTLY LINKED to depression. If you find yourself depressed often here are some nutritional things that can help:

🍺 Drink Less Alcohol

☀️ Consider a Vitamin D Supplement - and get more sunshine!

🤸🏽‍♀️ Exercise More. Exercise releases BDNF - A Happy Feeling Brain Chemical!!! ☺️🥰💕

In adults, levels of GDF11, a gene that is key to the regeneration of murine neural stem cells, are inversely related to depressive episodes. Administering the GDF11 proteins to aging mice reduced depressive states and improved cognition.