Clean Living Blog

In category: Nutrition Education

Nutrition Education

Why Supplements May Be Necessary Even with a Healthy Diet

When you’re trying to reduce the number of medications you take, starting supplements might seem counterintuitive.

There’s also a lot of negative press about supplements being “snake oil” or unnecessary if you’re eating a healthy diet. While this can be true for some, others have health conditions that could benefit significantly from natural, high-quality supplements.

Ultimately, it all comes down to what’s happening beneath the surface to cause your symptoms.

Here are some reasons why supplements might be necessary alongside a healthy diet and lifestyle:

  • Supporting natural functions as you age
  • Managing high external stressors
  • Dealing with a toxic environment and products
  • Addressing genetic factors
  • Compensating for low-quality foods

Most supplements consist of herbs and other natural compounds that have strong scientific support and have been used globally throughout history. It’s important to thoroughly research what’s in your supplements and where they are sourced from, and to work with a qualified practitioner who conducts comprehensive, individualized testing.

Ask our office how supplementation, paired with a customized care program, might be the right path for you!

Nutrition Education

Signs of Vitamin D Deficiency

Have you been experiencing unexplained physical, mental, or emotional fatigue?

These could be signs of a vitamin D deficiency! With many people spending less time in the sun, low vitamin D levels have become increasingly common.

How to Spot and Address Common Symptoms

Here are some key symptoms to watch for if you suspect you may need more vitamin D:

  • Frequent colds or infections
  • Slow-healing cuts or wounds
  • Constant fatigue and low energy
  • Back, muscle, or bone pain
  • Mood swings or depression

Other indicators may include unexplained hair loss and excessive sweating. If any of these symptoms sound familiar, it’s worth consulting with a holistic health provider to identify the root cause.

Our office is here to help uncover the underlying causes of deficiencies, recommend natural supplementation, and close nutritional gaps. Reach out to learn more!

Nutrition Education

The Dirty Dozen

The “Dirty Dozen” is a list of fruits and vegetables, compiled by the Environmental Working Group (EWG), that you should eat organically to minimize your exposure to pesticides. 

By opting for organic versions, you can significantly reduce your exposure to these harmful chemicals while also supporting sustainable farming practices.

Below, you’ll find the “Dirty Dozen” list, alongside the “Clean Fifteen,” which highlights produce with the lowest pesticide residues.

DIRTY DOZEN

  1. Strawberries
  2. Spinach
  3. Kale, Collards, and Mustard Greens
  4. Nectarines
  5. Apples
  6. Grapes
  7. Bell Peppers and Hot Peppers
  8. Cherries
  9. Peaches
  10. Pears
  11. Celery
  12. Tomatoes


CLEAN FIFTEEN

  1. Avocados
  2. Sweetcorn
  3. Pineapple
  4. Onions
  5. Papaya
  6. Sweet Peas (Frozen)
  7. Asparagus
  8. Honeydew Melon
  9. Kiwi
  10. Cabbage
  11. Mushrooms
  12. Mangoes
  13. Sweet Potatoes
  14. Watermelon 
  15. Carrots
Download the Graphic

While the “Dirty Dozen” list can be alarming for consumers, it’s important to understand the overall benefits of eating fruits and vegetables, regardless of how they’re grown. Research consistently shows that the health advantages of consuming a diet rich in plant-based foods far outweigh the risks associated with pesticide exposure. Still, choosing organic for certain items on the “Dirty Dozen” list offers peace of mind, particularly for those concerned about long-term exposure to chemicals commonly used in conventional farming.

In contrast, the “Clean Fifteen” list includes fruits and vegetables that typically have lower pesticide levels, even when grown conventionally. This makes it easier for budget-conscious shoppers to prioritize which items to buy organic. For example, avocados and sweet corn, which top the list, have thick skins or husks that act as barriers, helping to shield the edible parts of the produce from pesticides.

Additionally, the use of organic farming practices doesn’t just benefit consumers; it also supports environmental health. Organic farming often relies on natural pest control methods, crop rotation, and composting, which can improve soil health, promote biodiversity, and reduce the overall impact of agriculture on ecosystems. By choosing organic options where possible, you’re not only making a choice for your personal health but also contributing to a more sustainable and eco-friendly food system.

Ultimately, whether you decide to buy organic or not, increasing your intake of fresh fruits and vegetables is one of the best decisions you can make for your health. The “Dirty Dozen” and “Clean Fifteen” lists simply offer a guide to help you make more informed choices, ensuring that you get the most nutritional value from your meals while minimizing potential risks.

Nutrition Education

3-Day Detox Plan

Here’s a 3-day detox meal plan tailored to be autoimmune-friendly and compliant with functional medicine principles. This plan emphasizes anti-inflammatory, nutrient-dense foods while avoiding common triggers for autoimmune symptoms.

Day 1

Breakfast:

Green Smoothie Bowl

  • Ingredients: Spinach, kale, cucumber, green apple, avocado, coconut milk, chia seeds.
  • Why: Spinach and kale are rich in vitamins A, C, and K, and have anti-inflammatory properties. Avocado provides healthy fats, and chia seeds offer fiber and omega-3 fatty acids.

Lunch:

Quinoa and Veggie Salad

  • Ingredients: Quinoa, mixed greens (arugula, spinach), cherry tomatoes, cucumber, bell peppers, olive oil, lemon juice, fresh herbs (parsley, cilantro).
  • Why: Quinoa is a complete protein and gluten-free, suitable for autoimmune diets. Mixed greens and veggies are packed with antioxidants and anti-inflammatory compounds. Olive oil and lemon juice support healthy digestion and provide essential fats.

Dinner:

Baked Salmon with Asparagus and Sweet Potatoes

  • Ingredients: Wild-caught salmon, asparagus, sweet potatoes, coconut oil, sea salt, black pepper, fresh dill.
  • Why: Salmon is rich in omega-3 fatty acids, which reduce inflammation. Asparagus and sweet potatoes are nutrient-dense, providing vitamins and minerals essential for immune function.

Day 2

Breakfast:

Chia Pudding with Berries

  • Ingredients: Chia seeds, almond milk, mixed berries (blueberries, strawberries, raspberries), a dash of cinnamon.
  • Why: Chia seeds are high in fiber and omega-3s. Berries are low in sugar and high in antioxidants. Cinnamon has anti-inflammatory properties.

Lunch:

Chicken and Avocado Lettuce Wraps

  • Ingredients: Organic chicken breast, avocado, lettuce leaves (butter lettuce or romaine), shredded carrots, purple cabbage, lime juice, fresh cilantro.
  • Why: Organic chicken provides lean protein. Avocado offers healthy fats, while the variety of vegetables contributes to a broad spectrum of nutrients and antioxidants.

Dinner:

Zucchini Noodles with Pesto and Grilled Chicken

  • Ingredients: Zucchini (spiralized), basil pesto (basil, pine nuts, olive oil, garlic), grilled organic chicken breast, cherry tomatoes.
  • Why: Zucchini noodles are a low-carb, nutrient-dense alternative to pasta. Basil pesto contains healthy fats and anti-inflammatory herbs. Grilled chicken adds protein.

Day 3

Breakfast:

Turmeric Smoothie

  • Ingredients: Turmeric, ginger, banana, pineapple, coconut milk, a pinch of black pepper.
  • Why: Turmeric and ginger are powerful anti-inflammatory agents. Pineapple contains bromelain, which aids digestion. Black pepper enhances the bioavailability of curcumin in turmeric.

Lunch:

Butternut Squash Soup

  • Ingredients: Butternut squash, carrots, celery, onion, garlic, coconut milk, turmeric, black pepper, sea salt.
  • Why: Butternut squash is high in vitamins A and C. Coconut milk provides healthy fats, and the spices contribute anti-inflammatory benefits.

Dinner:

Turkey and Vegetable Stir-Fry

  • Ingredients: Ground turkey, broccoli, bell peppers, snap peas, carrots, coconut aminos (soy sauce alternative), garlic, ginger, sesame oil.
  • Why: Ground turkey is a lean protein source. A variety of colorful vegetables ensures a range of vitamins and minerals. Coconut aminos are a gluten-free, soy-free alternative to soy sauce.

Snacks (for all days)

  • Sliced Cucumbers with Hummus: Cucumbers are hydrating and low in calories. Hummus provides plant-based protein and healthy fats.
  • Apple Slices with Almond Butter: Apples offer fiber and vitamins, while almond butter provides healthy fats and protein.
  • Mixed Nuts and Seeds: A mix of almonds, walnuts, and pumpkin seeds offers protein, healthy fats, and important micronutrients.

Functional Medicine Principles:

  1. Anti-inflammatory foods: Emphasize foods known to reduce inflammation, such as leafy greens, fatty fish, and turmeric.
  2. Nutrient density: Prioritize foods rich in essential vitamins, minerals, and antioxidants to support overall health and immune function.
  3. Gut health: Include probiotics (fermented foods) and prebiotics (fiber-rich vegetables) to promote a healthy gut microbiome.
  4. Avoiding common triggers: Eliminate foods known to exacerbate autoimmune symptoms, such as gluten, dairy, refined sugars, and processed foods.

This plan aims to support the body’s natural detoxification processes, reduce inflammation, and provide comprehensive nutrition to aid in the management of autoimmune conditions.

Nutrition Education

Wondering What to Eat After that Killer Workout?

Your post-workout meal can make a big difference in recovery and results. You need fuel to function, and you need to function to see successes.

Remember these quick tips next time you reach for a post-exercise nosh:

1. After breaking a sweat, your muscles crave protein for repair and growth. Opt for lean sources like chicken, fish, hemp tofu, or plant-based options.

2. Carbs are your energy replenishers. Whole grains, sweet potatoes, or fruits help restore glycogen levels for your next workout.

3. Don’t forget to hydrate!

4. Balance the above options for best results! A protein smoothie with fruits and veggies can do wonders.

5. Try to refuel within 30 minutes to 2 hours post-workout for optimal recovery.

Remember, your body is your temple, and the right nutrition is your secret weapon!

Want to make sure you’ve got the best exercise and nutrition plan for your unique needs? Contact our team!

A woman in athletic wear leans forward with hands on knees, catching her breath in a park setting.
Nutrition Education

Thyroid Disorders

Your thyroid is more important than you may think. This butterfly-shaped gland delivers hormones to your entire body through your bloodstream! These hormones regulate your metabolism, heart health, body temperature, and muscle strength. Hypothyroidism (underactive thyroid) occurs when your thyroid does not produce enough hormones. Those who experience this condition tend to endure constipation, hair loss, depression, muscle loss, weight gain, infertility, and fatigue. Conversely, hyperthyroidism (overactive thyroid) can result in rapid weight loss, muscle fatigue, and an irregular heartbeat.

Those with an unhealthy thyroid can utilize food to regulate their hormones. Our team at Holistic Wholeness Institute helps practice members in finding a regimen for a balanced body. First, we conduct a comprehensive evaluation. Then, we conduct comprehensive functional medicine tests to truly understand what is wrong. Then, we incorporate functional nutrition and fitness based on these test results.

Here are some of the nutritional aspects that our thyroid-focused methods are centered around:

Iodine

Having a sufficient amount of iodine is quintessential for a healthy thyroid. Foods rich in iodine include:

  • Seaweed/nori
  • Cod
  • Prunes
  • Eggs
  • Iodized salt
Our team at Holistic Wholeness Institute helps practice members in finding a regimen for a balanced body

Our team ensures that practice members are getting a proper amount of iodine for their daily requirements. Too much iodine in one’s diet results in hyperthyroidism! We help patients understand the specific amount of iodine that their body requires. Some individuals ingest enough iodine and still have thyroid issues. An expert can get to the root of the problem with an effective, functional approach to find out where the missing piece is in the puzzle.

Vitamin D

Studies have shown that those who suffer from thyroid-related diseases tend to lack Vitamin D. The Vitamin is vital for regulating phosphate and calcium throughout the body. This is what protects your bones, teeth, and muscles. As energy tends to lack with hypothyroidism, an adequate amount of Vitamin D can boost your strength! Spending enough time in the sun each day supports your daily requirement for this nutrient. However, in those gloomy winter months, this remedy isn’t feasible for everyone. Therefore, Vitamin D should be supplemented with food as well! Our practice members at Holistic Wholeness Institute get a sufficient amount of this nutrient with oily fish, mushrooms, eggs, and fortified foods!

Exercise

Our team motivates our patients with thyroid-related issues to implement daily gentle exercise into their routines. Individuals benefit from activity to boost energy and regulate their moods, but we don’t want them jumping into a CrossFit class right away! Those with hyperthyroidism may have an irregular heartbeat and lose weight quickly. Gentle workouts can help boost energy and endorphins without posing a risk. Those with hypothyroidism tend to lack energy and may not have been motivated to exercise on their own. Jumping into an intense workout regimen may shock their system. Easing into a training routine can set these patients up for success in the long term.

Some of the exercises we recommend for patients with thyroid-related issues include:

While it may be challenging to cure your thyroid-related illness, we can help regulate your thyroid with good nutrition and lifestyle habits. Above all, our team will help set you on a balanced diet that will help stabilize your hormones. Set up an appointment with us for a consultation on how we can help you manage this condition naturally!

Nutrition Education

Nutrition for Hormonal Issues

There are a wide array of hormonal issues in both women and men. Adolescents are notorious for struggling, only to have their symptoms masked and usually worsen later in life. Unaddressed problems typically get worse over time and show up as a tougher menopause, enlarged prostate, or cancer in the worst case scenario. While thyroid issues are one type of hormonal problem, sex hormones are a completely different issue. Hormones are very complex and the right comprehensive testing is warranted to get to the root of the problem and overcome it for good.

There are a wide array of hormonal issues in both women and men. 

Heavy or irregular periods are one hormone issue that most women suffer with during their menstruating years. This is not normal or healthy. Masking it with the birth control pill only ignores the issue until it screams at you even louder with a more life-threatening issue, such as severe endometriosis, fibroids, or cancer, needing surgery and more pharmaceuticals later. Masking the pain ignores the problem and understanding what is going on is the first step to getting help. A comprehensive evaluation with our experts will determine what type of treatment you will need and how long it will take. Each and every case is unique. Since health insurance covers pharmaceuticals and surgeries, prevention and overcoming these issues for good is not deemed medically necessary by most pharma-funded insurance plans. We know it is necessary to help you achieve health, not managed sickness, so getting access to our care is made affordable for those that cannot pay up front for our much-sought after services.

Hot flashes, weight issues, brain fog, difficulty sleeping and low libido are common symptoms of menopause or perimenopause (the time around menopause where you still may be menstruating). These are not things you should just suffer with or take a synthetic pill to mask if you truly want to be healthy, not appear healthy. We believe giving a pill that comes with side effects or dangerous future consequences should not be the first line of defense. We work with you on your diet, lifesytle, and nutriceuticals (herbs, vitamins, minerals) that can help you to overcome these issues and prevent future ones!

Men suffer menopause, also, hence the word “men” in the word! Low testosterone is not the only thing they may face. Giving hormones is not always the answer as sometimes the body gets lazy and will need more and more of it, like any drug, to get a “hit”. We believe correcting the underlying issue after comprehensive labs are run is the key to long-lasting success.

Book a consultation today so we can learn more about what’s going on and help you to THRIVE, not just survive. You deserve to live your best life with your loved ones!

Nutrition Education

Nutrition for Fibromyalgia

Fibromyalgia is a widespread yet misunderstood disease. Total-body aches and extreme fatigue are often misdiagnosed or disregarded since there is no specific test for this condition. Unfortunately, there is no pharmaceutical cure for Fibromyalgia at this time. However, proper nutrition, exercise, and healthy habits can help alleviate pain and improve the symptoms. Our nutrition team at Holistic Wholeness is here to discover which specific foods trigger inflammation and which foods give you the energy you need to keep up with your dynamic lifestyle. We use comprehensive testing to find food sensitivities and root causes of your specific inflammation. We will formulate your individualized diet plan to help ease these symptoms so you can enjoy life’s precious moments fully focused and pain-free. We also do comprehensive testing to get to the root cause of the problem, instead of masking the symptoms with synthetic drugs.

Individuals with Fibromyalgia should focus on a nutritional regimen with:

Energy Supporting Foods

One of the tell-tale signs of Fibromyalgia is severe exhaustion. Eat high-quality proteins that support sustained energy. This includes plants, organic eggs, chicken, lentils, fatty fish, nuts and seeds! In addition, ensure you are consuming a well-rounded diet filled with fruits and vegetables. Individuals with fibromyalgia may be used to eating foods high in sugar and drinking caffeine for energy, but these culprits result in crashes.

Avoid Gluten Products

Foods with gluten tend to make people feel sluggish and increase inflammation. This is the last thing those with Fibromyalgia want! When individuals avoid gluten, they also tend to cut out a significant amount of the processed foods that aggravate symptoms. This study examined non-celiac subjects whose pain significantly improved when following a gluten-free diet. Try switching unhealthy processed foods with anti-inflammatory foods such as green leafy veggies or a serving of nuts.

Consider Avoiding Foods High in FODMAPs

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These hard-to-digest foods are typically found in additives but can also naturally occur! Some of the foods high in FODMAPs include cruciferous vegetables (such as broccoli and cauliflower), dairy, high-fructose corn syrup, and wheat. When you connect with our team at Holistic Wholeness, we will work with you to understand which foods trigger your inflammation. Then, we will introduce certain foods back to your regimen so you can still enjoy tasty meals without experiencing body aches or mental fog.

Fibromyalgia symptoms can be improved when following an overall healthy lifestyle, especially when you emphasize healthy nutrition and exercise. Our nutritional team at Holistic Wholeness is here to help you curate the precise plan for you to help relieve your symptoms to get you back to living a pain-free and active lifestyle again. Call our office today to set up an appointment if you are experiencing these symptoms. We will discuss your unique needs and concerns before going over your comprehensive nutritional plan.

Nutrition Education

Nutrition for Cancer

Proper nutrition during cancer treatment is vital for retaining strength and energy. Trying your best to fuel your body with nutrient-dense foods can help ease the effects of treatment and fight infection. However, your diet regimen might look different before, during, and after treatment, and you may have varying appetite levels. Our team here at Holistic Wholeness is here to support you throughout this time and develop your individualized plan based on your type of cancer and treatment.

Each person is different, but our nutritional plans for cancer patients focus on:

Eating the Right Amount of Calories For You

40% of patients report noticeable weight loss after they are first diagnosed with cancer. Losing weight is also very prevalent during treatment. Getting enough calories throughout the day supports you with the energy you need to help fight this disease and reduce the side effects of treatment. If you need to avoid weight loss during treatment, try implementing healthy snacks between meals and eating calorically dense recipes.

Some individuals who are obese may need to lose weight for their treatment. It is most beneficial to lose weight sustainably in these circumstances to keep up your stamina. Whether you need to be in a caloric surplus or deficit, we will develop a specialized nutritional plan to give you the strength you need.

Comprehensive testing to uncover the root causes and contributing factors to your health issues is a critical part of our plan to help prevent recurrences and to maximize quality of life

Eating Plant-Based Foods

The American Cancer Society suggests implementing more plant-based foods into your regimen to avoid extra inflammation in your body. When you consume plants, they produce phytochemicals that can protect cells from damage and reduce inflammation.

The Importance of Protein

Protein is the macronutrient that our bodies need for maintaining, repairing, and growing muscles and connective tissues. Losing muscle or muscle wasting is a common side effect of cancer and treatment. Ensuring that you are getting enough exercise and protein in your diet each day reduces the risk of losing muscle and keeping a healthy weight. The rule of thumb for the amount of protein that is sufficient is .8 grams per kilogram of bodyweight (1kilogram = 2.2 pounds). However, each patient is different, and our team will develop a specific regimen to ensure you’re getting an adequate amount of protein-based on the type of cancer and treatment.

Your program is individualized, so there is no cookie-cutter approach to eating for all individuals. Comprehensive testing to uncover the root causes and contributing factors to your health issues is a critical part of our plan to help prevent recurrences and to maximize quality of life. Call our office for a consultation to go over an individualized nutritional plan that works best with your type of cancer and treatment. Our team is here to support you throughout this process!

Nutrition Education

Functional Nutrition for Lyme Disease

Lyme Disease is one of the most common vector-borne diseases in our country. Around 300,000 individuals are diagnosed with Lyme Disease each year in the United States alone! This chronic disease is transferred by infected black-legged ticks carrying the bacteria Borrelia mayonii. If caught early, Lyme Disease may respond with oral antibiotics. However, those who experience chronic Lyme Disease suffer from a wide range of symptoms such as fatigue, muscle pain, and neurological issues. In these cases, lifestyle habit changes are best to alleviate discomfort.

Dietary changes can help ease chronic Lyme Disease symptoms and supply you with lasting energy. The Holistic Wholeness Team provides practice members with an individualized nutritional plan to boost immunity and reduce inflammation.

To expedite the patient’s healing process, some of the recommendations we cover in our nutrition plans may include:

Anti-inflammatory Foods

Reducing foods that trigger inflammation in your diet is the first step on the path to restoring health. Common inflammation-causing foods include:

  • Gluten: bread, baked goods, beer
  • Dairy: ice cream, milk, yogurt, cheese
  • Processed Foods: chips, fast food, deli meats
  • Refined Sugar: sodas/juices, cereals, candies, processed snack foods

Replace these culprits with anti-inflammatory foods packed with nutrition. Add antioxidant-packed berries, fatty fish, creamy avocados, and selenium-rich mushrooms into your diet! In addition, our team recommends seasoning meals with turmeric and cracked black pepper for extra detoxification.

Borrelia mayonii brings inflammation into the body. So when you regulate what you eat, you can ease your symptoms.

Immunity Boosters

Those with Lyme disease need to keep their immune system strong. Supply your body with foods that support healthy gut flora. A balanced microbiome can lead to decreased inflammation and increased energy. Fermented foods and a wide range of fruits, vegetables, and legumes feed a healthy and happy gut.

Fueling Energy

The in-depth analyses we use find signs and symptoms of chronic Lyme and their co-infections that can mimic Lyme

Fogginess, fatigue, and cognitive impairment are common side effects of Lyme Disease. Individuals should be sure that they are eating enough calories throughout the day to supply them with the strength they need. Foods with Omega-3 Fatty Acids like wild salmon are a great source of clean energy. Our team may recommend that you pair your salmon with a complex carb like sweet potatoes to provide you with steady energy throughout your day.

Treating Lyme Disease early with oral antibiotics can be beneficial for some individuals to avoid permanent symptoms. When this isn’t an option or is ineffective, lifestyle changes and good nutrition can balance inflammation in the body. Functional testing is crucial to uncover if Lyme disease is truly present as not everyone sees a tick or bulls-eye rash. Chronic Lyme is the most common type of Lyme that we see because it often does not show up on a traditional Lyme lab. The in-depth analyses we use find signs and symptoms of chronic Lyme and their co-infections that can mimic Lyme. Schedule a consultation with us today to relieve symptoms of chronic Lyme disease naturally!

At Holistic Wholeness Institute we relieve symptoms of chronic Lyme disease naturally!
Nutrition Education

Fiber: The Unsung Hero of our Diets!

Let’s give a shout-out to fiber, the unsung hero of our diets!

Here are some ways it helps your body thrive:

  • Fiber keeps your digestive system in check, preventing constipation and promoting regularity. Say goodbye to tummy troubles!
  • Fiber helps control appetite and can aid in maintaining a healthy weight.
  • Fiber slows down the absorption of sugar, helping to keep blood sugar levels steady. It’s a crucial ally in managing diabetes.
  • Fiber is like a heart’s best friend. It can help lower cholesterol levels and reduce the risk of heart disease.
  • Your gut loves fiber! It feeds beneficial gut bacteria, promoting a healthy microbiome.
  • Fiber may reduce the risk of colorectal cancer and other digestive disorders. Your colon says thanks!
  • It aids in toxin removal by keeping things moving smoothly through your digestive tract.

Remember to include plenty of fiber-rich foods in your diet like fruits, vegetables, whole grains, and legumes. Get in touch with our team for a comprehensive nutrition plan that ensures your gut is happy and healthy.

A bowl of whole-grain cereal beside a glass of orange juice, a glass of milk, a spoon, and a plate with a grapefruit half on a wooden table.
Nutrition Education

Nutrition for Athletes

As an athlete, you will do whatever it takes to perform your best. You excel because you do what others don’t. Going the extra mile in your nutrition can get you that one sliver of advantage amongst your competition. Sports nutrition can be confusing- especially with all of the fad diets out there! Athletes should prioritize a balanced diet that includes a proportional amount of macronutrients and micronutrients. When you work with our Nutritional Team at Holistic Wholeness, we help you understand which foods to prioritize and what times of day to eat them to perform at your best.

Our nutritional plans for athletes center around determining your:

Macro Nutrients

Our team at the Holistic Wholeness Institute will help you determine how much proteins, carbs, and fats you need as an individual to improve at your sport.

Protein: As an athlete, it’s common to hear about emphasizing protein in your meals. This is because proteins are the building blocks of muscle tissue. When you work out, you create tiny tears in your muscles. By consuming protein, you are aiding in the recovery and growth of the tissue. It is essential to know how much protein to have for each individual because if you overeat this macronutrient, it can have adverse effects on your health. Foods in this category include lean meats, fish, legumes, nuts, seeds, and eggs.

Carbs: Carbs may be recommended as an athlete’s most significant source of calories because they provide you with sufficient energy. This macronutrient can be the gas tank to fuel your exercise. We will focus on two types of carbs: simple and complex. One should eat simple carbs such as fruit or brown rice cakes before or after their training sessions for quick energy. Complex carbs such as yams, quinoa, whole grains, and oatmeal can be eaten with meals and snacks for energy to sustain you throughout your day.

Fats: Fats are the third macronutrient that is vital for your energy. Consuming fats keep you full for long periods, protects your organs, and supports cell growth. It is recommended for athletes to have 20-35% of their daily caloric needs be fats. Foods that contain healthy fats are avocados, eggs, oily fish, and unrefined oils. Be sure to steer clear of trans fats and heavily saturated fats!

Nutrient Timing

Pre Workout Nutrition
You will need proper nourishment to give your all in your training sessions. Protein and carbs are key to keep you full and provide you with energy. It’s recommended to eat 1-3 hours before your workouts so you can properly digest your food. An almond-butter banana sandwich, oatmeal, or chocolate chip energy bites may be great options for fueling your engine!

Post Workout Nutrition
Within an hour after your workout, you will need to prioritize simple carbs and proteins. It is imperative to eat simple carbs because they digest quickly and supply your body with immediate energy. In addition, the protein you eat will repair the muscle you tore in your training. A delicious post-workout snack could be a smoothie with plant-based protein powder, bananas, and berries! Top it off with some homemade protein granola for crunch!

There is a famous quote, “You can’t out-train a bad diet!” But understanding what, when, and how much to eat will give you that competitive edge you need for your sport! Our team at the Holistic Wholeness Institute is here to provide you with what you need to sustain your active body. Schedule a consultation with us today to get started on your nutrition plan as an athlete!

Nutrition Education

Functional Nutrition for Leaky Gut

Your chronic stomach issues, bloating, mental fogginess, and skin issues are not normal! Leaky gut or intestinal permeability is a newly researched condition that doctors often look over. Unfortunately, this syndrome is precisely how its name describes it: the intestinal lining has cracks and large holes, letting bacteria and other toxins into our gut, causing inflammation, fibromyalgia, mental health problems, and arthritis.

Our Holistic Wholeness Nutritional Team will uncover what is causing inflammation and disruption of gut flora.

What causes a leaky gut? Researchers believe that leaky gut is induced by our Standard American Diet (SAD). The greasy meats, processed sugars, and heavy fats inflame the gut causing this disruption. In addition, other factors are reported to disrupt our intestinal linings, such as heavy alcohol use and genetics. Those who have undergone radiation or chemotherapy in the past can also be prone to this condition.

Our Holistic Wholeness Nutritional Team will uncover what is causing this inflammation and disruption of gut flora. We will then reintroduce foods back into your system to see what exactly is triggering your leaky gut. Each person is different in terms of which foods bother them, but the most common foods that cause intestinal permeability are:

  • Gluten Products: Bread, pasta, baked goods, oats, barley, rye, cereal
  • Alcohol Products: Leaky gut is very common in those who drink excessive amounts of alcohol. Patients should replace their evening beverages with flavored water or low sugar kombucha.
  • Processed and Cured Meats: Bacon, deli meat, hot dogs, and fast food meats are culprits of inflammation in the body.
  • Dairy Products: Milk, ice cream, cheese, and yogurt react poorly with many individuals gut bacteria
  • Processed Foods: Chips, sweets, fast foods, sugary drinks/ juices, sauces, and salad dressings are just a few of the many processed foods available to us today. However, you don’t have to give up your favorite foods completely! There are many healthy alternatives to your favorite foods, such as healthy banana pancakes and air-fried potato chips!
  • Refined Oils: These are the oils that have been treated with chemicals such as acid or have been bleached. Examples of these oils include vegetable, canola, peanut, and soybean. Instead, opt for cooking with extra virgin olive oil, coconut oil, or avocado oil!

When your diet is clean, you will start to see an improved quality of life. Our team will work with you beyond your nutritional needs to get your body back to normal. We conduct functional testing which helps identify the things causing your leaky gut. We will evaluate other health factors, such as stress, sleep, and exercise, to help determine these issues’ root cause. Schedule a consultation with us today to get started on your path to a healthy gut again!

Nutrition Education

Functional Nutrition for Allergies

Allergies are a common condition that can have a variety of side effects depending on the person. The reaction occurs when your body responds to a foreign substance that it doesn’t know how to handle. It releases antibodies to fight this substance which causes you to react. There is a wide range of allergies, such as seasonal, food, and drug. People have different responses to these sensitivities as well.

Our Nutrition Team at Holistic Wholeness Institute helps individuals with allergies alleviate their symptoms naturally with food and lifestyle habits. First, we take a look at what you are currently eating, and then we understand which foods are causing you to have a reaction, so we know to limit them. We use both in vivo (real-life) and in vitro functional lab tests) to figure out the right diet for your unique makeup. We also will implement more symptom-fighting superfoods into your diet!

Here are some of the common types of allergies we specialize in and an overview of how we tackle them:

Seasonal Allergies

Treating your seasonal allergies each year with over-the-counter medication can cause drowsiness and increase blood pressure. However, by implementing nutritional changes to your diet year-round, you can decrease your reactions to irritants. The Holistic Wholeness Institute’s goal is to keep our clients at a stable, healthy weight, as those who are obese suffer from more allergy attacks. We also replace foods that cause inflammation with anti-inflammatory options containing Vitamin C, bromine, and omega-3’s.

Food Allergies

Eating a wide variety of foods is vital for obtaining all of our fundamental vitamins and minerals. However, when individuals have food allergies that cut off major food groups, they eliminate essential nutrients. Those with common allergies such as nuts, soy, eggs, milk, and fish are at risk of developing these deficiencies. Our team is here to help you understand which nutrients you lack and give you recommendations on which foods or vitamins to supplement with to be wholly nourished. We also take a holistic look at our patients to see if they are experiencing conditions such as leaky gut or migraines, as these conditions can all link together.

The Autoimmune Protocol (AIP)

A typical nutritional plan we recommend to our patients with allergies is the Autoimmune Protocol (AIP) diet. This regime aims to reduce inflammation to defeat allergen symptoms. This diet is also aimed to help those with migraines, leaky gut, IBD, arthritis, and other autoimmune disorders. AIP is broken down into multiple stages. First, we will eliminate certain foods and products that are known to cause flare-ups. Some examples are:

  • Grains
  • Nuts/Legumes/Seeds
  • Coffee
  • Alcohol
  • Eggs and Dairy
  • Nightshade Vegetables (such as tomatoes, eggplant, and peppers)

In the following stages, we slowly reintroduce each food back into your diet in a particular way. Here, we understand which foods may be aggravating you.

At Holistic Wholeness Institute we are eager to help you understand how you can use nutrition to advance your quality of life.

If you feel drained from having seasonal allergy flare-ups, looking for nutritional supplements for your food allergies, or seeking guidance for your Autoimmune Protocol Diet, please schedule a consultation with us! We are eager to help you understand how you can use nutrition to advance your quality of life.

Nutrition Education

Eating Disorders

Eating disorders are mental illnesses that influence one’s obsessive behavior with food and outward appearance. These physical and mental diseases are incredibly prevalent in America, with 28.8 million experiencing this illness in their lifetime. Eating disorders claim the highest mortality rate of any other mental illness. While eating disorders are associated with developing in young women, they can affect any gender, race, or age. The most common eating disorders are anorexia nervosa and bulimia nervosa.

Anorexia Nervosa

Our nutrition team at Holistic Wholeness Institute helps individuals with Anorexia Nervosa restore a healthy body weight

Anorexia Nervosa is the severe restriction of calories and overexercising to maintain a low body weight. Those suffering from this disease fear gaining weight and tend to think they are bigger than they are. Many with anorexia use the restriction of food to cope with emotional problems and external issues. Patients put constraints on their food as a sense of control. The mortality rate for this disease is 12 times higher than any other cause of death for females ages 18-24. Our nutrition team at Holistic Wholeness Institute helps individuals with this illness restore a healthy body weight. We teach individuals how to have a better and more neutral relationship with food through education on how nutrition affects the body.

Bulimia Nervosa

Bulimia Nervosa is an eating disorder where individuals binge eat after a period of restriction, followed by purging or another extended period of fasting. Binging means eating an excessive amount of food past the point of wanting to stop. Individuals with this illness may take laxatives and force themselves to throw up or overexercise to eliminate the calories consumed. Purging or taking laxatives is especially dangerous, as it can lead to dehydration, heart problems, and disrupt your reproductive system. Many patients with this disease can appear to be at a healthy weight, so it can be hard to spot. If you suspect a loved one to have Bulimia, look for things like dieting/fasting, not wanting to eat in front of others, or eating a large amount of food at once.

Treatment for eating disorders and getting back into a healthy relationship with food is possible! While each person’s treatment should be individualized based on their condition, methods typically involve a mix of nutrition counseling, psychotherapy, and having a sound support system. Our nutrition team at the Holistic Wholeness Institute is here to educate individuals on how they can work to a healthy weight, develop meal plans, and educate on how nutrition works with the body. If you or a loved one is experiencing an eating disorder and seeking nutritional counseling, please contact our office to set up an appointment with our team!

Treatment for eating disorders and getting back into a healthy relationship with food is possible!
Scroll to the top of the page

Free Wellness Webinar