In category: 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.

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!

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!

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.

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!

Functional Nutrition

The Holistic Wholeness Institute has a nutritional team that customizes a comprehensive nutrition program for each patient. We understand that there is no one-size-fits-all diet, so we work with each individual to deliver a tailor-made plan based on their medical conditions and health goals.

“Let Food Be Thy Medicine” – Hippocrates

The Holistic Wholeness Institute’s nutritional plans focus on clean eating and anti-inflammatory foods so patients can feel their best from the inside out. Unfortunately, as many of us have grown up on the Standard American Diet with sugary drinks and processed foods, we have become more prone to disease and harmful practices. According to the CDC, poor nutrition links to life-threatening chronic diseases such as type 2 diabetes, obesity, heart disease, strokes, cancer, and brain dysfunction. However, we can put our health back into our own hands with the power of fueling our bodies with the right foods.

Our team is here to help guide you through:

  • Weight loss: By teaching and implementing healthy lifestyle habits, our team will help you lose weight for the long term. We don’t believe in fad diets or quick fixes. You will be equipped with the knowledge to maintain a healthy weight for the rest of your life. Slimming down is easy with sustainable practices.
  • Healthy Lifestyle Achievement: We touch on all of the pillars of health that go along with nutrition. Finding the equilibrium between good food, exercise, sleep, mindfulness, and community is vital to living a life where you can thrive.
  • Clean Eating, Living, and Detoxification: Leap into a regime that replaces processed foods and sugar with meals filled with anti-inflammatory foods to rid your body from built-up toxins.
  • Positive Mindset Training with Food: Food as fuel. Learn how to develop a healthy relationship with food with mindful habits!
  • Nutrition for Specialized Individuals:
    • Individuals with Fibromyalgia
    • Individuals with Cancer
    • Individuals who Suffer from Headaches and Migraines
    • Individuals with Leaky Gut
    • Individuals with Lyme Disease
    • Individuals with Thyroid Issues
    • Athletes
    • Heavy Metal Detoxification
    • Food Allergies
The Holistic Wholeness Institute’s nutritional plans focus on clean eating and anti-inflammatory foods so patients can feel their best from the inside out

Call us at 732.813.1133 or book an appointment to schedule a consultation with us today! We will dive deeper into your health and wellness goals, discuss any medical concerns, and go over a comprehensive plan to set you on track to help you feel great. Understand that the Holistic Wholeness Institute is not here for a quick fix but rather to set you up with wholesome practices that you can carry with you for the rest of your life.

In the meantime, check out our Clean Living Blog with tips on how you can live a healthy lifestyle. We look forward to hearing from you soon!

Gut Health Supercharge: Unleashing the Power of Bone Broth for a Vibrant You!

Bone broth is well known for its gut health benefits.

Bone broth is different from soup stock because of the time that’s spent simmering. The longer the bones and vegetables are allowed to cook, the more nutrients and minerals are pulled from them.

Some of the great ways that bone broth benefits your body include:

  • Heals leaky gut
  • Further protects the lining of your gut
  • Contains glucosamine, which protects your joints
  • Great source of collagen
  • Contains glycine, which promotes better sleep and wards off fatigue
  • Supports a healthy immune system
  • Increases bone strength
  • Supplemental source of amino acids, which are important for muscle recovery and energy

Luckily, there are many ways to incorporate bone broth into your diet – whether you’re a vegetarian, pescatarian, or aren’t sure where to start. Check out this list and try a few to see which suits your lifestyle the best.

For more information on how your gut health affects all other processes in your body, contact our office today!

Why is Vitamin D so Important?

Vitamin D is an essential nutrient that supports a number of critical physiological functions in the body.

  • Supporting thyroid health
  • Improving immunity
  • Building strong bones

These are just a few of the key processes vitamin D help support.

It’s arguably one of the most important vitamins for whole-body health, though most people don’t get enough of it. In fact, 29% of U.S. adults are deficient in vitamin D, and an additional 41% are insufficient, even though we can get the vital nutrient through multiple sources (namely: sunlight, food, and supplements).

A deficiency in vitamin D can result in a long list of less-than-ideal physical and mental symptoms, including:

  • Poor bone health
  • Brain fog
  • Weakened immune system
  • Mood swings

In addition to plenty of daytime sunshine, you can get vitamin D from foods like yogurt, eggs, and salmon; you may also need high quality supplementation depending on your diet, lifestyle, or genetic factors. If you rely on food sources for Vitamin D, make sure you aren’t eating anything that triggers inflammation in your body.

Contact our office to see if supplementation is the right choice for you!

What are antioxidants?

When people hear the word “free radicals,” they often associate them with harmful substances that damage our bodies. However, there are certain compounds known as antioxidants that play a crucial role in promoting overall health! Antioxidants are substances that help protect our cells from oxidative stress and support various bodily functions.

You can find antioxidants in a variety of foods, including:

  • Berries, such as blueberries, strawberries, and raspberries
  • Dark chocolate
  • Leafy greens, like spinach and kale
  • Nuts and seeds, such as almonds, walnuts, and flaxseeds

Incorporating foods rich in antioxidants into your diet can provide many health benefits:

  • Cellular health: Antioxidants help neutralize harmful free radicals, reducing the risk of cell damage and promoting cellular health.
  • Anti-aging effects: The presence of antioxidants in your diet may help combat signs of aging and support youthful skin.
  • Immune support: Antioxidants contribute to a strong immune system, protecting your body against infections and diseases.
  • Heart health: Studies suggest that antioxidant-rich foods can help maintain cardiovascular health by reducing the risk of heart disease.
  • Cognitive function: Some research indicates that antioxidants may play a role in preserving cognitive function and reducing the risk of age-related decline.
  • Overall well-being: By incorporating antioxidant-rich foods into your daily meals, you can support your body’s natural defense systems and promote a sense of well-being.

If you’re looking for ways to incorporate more antioxidants into your diet, don’t hesitate to call our office today to set up an appointment. We can provide you with guidance and tips on how to boost your antioxidant intake and promote a healthier lifestyle.

Dr. Nancy’s Favorite Green Juice

Green juice is simply vegetable juice made from green vegetables. Mix it with carrots or a little fruit to cut the green flavor. Lemons are a great way to remove excess green taste as it can be unpalatable initially for some to drink vegetables instead of eat them.

It is incredibly energizing to start your day with green juice, but sometimes it’s too cold to think about freezing juice on a freezing day. Detox broths are great in winter months. Simply put the green veggies in water and boil, strain the veggies and eat later, sip the broth in the morning. Dr. Nancy’s favorite detox broth is 1 cup parsley, 1 cup celery, 1 cup carrots, 4 cups water, pinch of salt, boil 30 min, strain and sip! Talk to our team if this is right for you. Some individuals are on blood-thinners and cannot have too much Vitamin K. There are other options for you to help give virtually intravenous vitamins to your system. Book a consultation with our expert team today.

Green Tea Matcha Latte

Matcha is powdered green tea. You can also consume green tea by using a tea bag in hot water for a similar effect. Green tea and matcha are powerful antioxidants. They’re a great way to wean off acidic coffee if you’re like most Americans that drink too much. It’s anti-cancer and fantastic for Lyme disease.  Green tea can help fibromyalgia and chronic fatigue syndrome as it’s energizing but not anxiety-inducing. Some individuals are recommended to have 1-3 cups per day, some can’t handle any caffeine at all due to anxiety or reflux.  If you have trouble sleeping, avoid caffeine after 12pm or all together.  Talk to our team to see if this superfood is right for you.

Sprouts

Sprouts are an amazing adjunct to any diet. They are a super food that’s rich in vitamins, enzymes, life, and antioxidants. They’re easily digested and packed with protein.  Sprouts help fight cancer and are very energizing. Try them on sandwiches, salads, or as a garnish to soups.  They are flavorful and fun! Sprouts help with chelation, which is removal of toxins from the body. Cleaning our body is important as it gets dirty, just like our house does!

Talk to our team about the right sprouts for you as some contain lectins which can be hard to break down for some people. Book a consultation today to learn more.

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