Tagged: nutrition

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.

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.

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 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.

Lemons – A Life Line for Your Health

Lemons are a great part of most healthy lifestyles. They help you to drink more water, help you to avoid retaining water, and help with digestion. They help the gall bladder do its job to break down proteins, fats, and remove toxins! If you don’t have a gall bladder, lemons are a great adjunct for you. 1-3 lemons juiced per day in water or on food is great. If you have reflux, lemons can actually help reduce it by triggering the gastroesophageal sphincter to close. If lemons feel too acidic for you, try licorice, as long as you don’t have high blood pressure.  It can be hard to know if lemons are right for you, but talk to our team to see.  We look forward to helping you to feel your best and customize what’s right for you.

Why is Vitamin C so Important?

“Oh you’re getting sick? Just take some vitamin C.”

I’m sure you’ve all heard or been told that at one point in your lives, but does anyone really know or understand why vitamin C is so important?

For one, yes, it supports immune function; it’s a protective antioxidant against damaging oxidative stress.

It also plays a significant role in collagen synthesis for connective tissues, bone, teeth and joints. Your body needs vitamin C to produce collagen a.k.a. hello youthful, radiant skin and goodbye achy muscles and joints.

It’s also known to improve the absorption of iron from plant-based foods–for all my vegetarians and vegans out there and also benefits skin health–I think you got the message by now.

Vitamin C is super important especially because it can’t be produced naturally in the body.

This makes it essential to get the vitamin through dietary sources.

Instead of reaching for the vitamin C packets or shots, focus on incorporating some of these vitamin C-rich, whole foods into your meals daily.

Vitamin C Sources

Save this post for later when you’re looking for ideas for your daily dose of vitamin C!

Our nutritional team at The Holistic Wholeness Institute is here to help you. Call our office today to set up an appointment.

How Much Water Should You Drink?

Are you drinking enough water in a day?

Drink About 1/2 Your Body Weight in Ounces (150lb = 75oz)

Gettin’ back to basics here — your body needs enough water every day for several reasons, especially as the weather gets warmer.

Water helps to:

  • regulate body temperature, bowel movements, healthy digestion
  • protect tissues, the spinal cord, and joints
  • rid the body of waste through urination, sweat, and bowel movements
Simple Ways to Increase Water Intake

Water regulates:

  • prevent dehydration and regulate body fluid balance
  • is needed for nutrient absorption of water-soluble vitamins A, D, E & K
Hydrating Foods

And so many other reasons…

Moral of the story: you need water and ENOUGH of it to best support your body.

So, ask yourself, “are you drinking enough for your needs?”

Save this post for helpful tips to increase your water intake throughout the day!

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!

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