Categories
Blog Uncategorized

Protein Bars Decoded

[et_pb_section fb_built=”1″ fullwidth=”on” admin_label=”Header Section” _builder_version=”3.22.3″ background_color=”#dadde2″][et_pb_fullwidth_header title=”Protein bars” subhead=”More than just a candy bar?” text_orientation=”center” _builder_version=”3.25.3″ title_font=”Oswald|500||on|||||” title_text_color=”#ffffff” title_font_size=”7vw” title_letter_spacing=”12px” title_line_height=”1.4em” title_text_shadow_style=”preset1″ title_text_shadow_blur_strength=”0.25em” title_text_shadow_color=”rgba(12,12,12,0.15)” content_font=”||||||||” subhead_font=”Oswald|||on|||||” subhead_text_color=”#ffffff” subhead_font_size=”39px” subhead_letter_spacing=”3px” subhead_line_height=”1.4em” subhead_text_shadow_style=”preset1″ background_color=”rgba(255, 255, 255, 0)” background_image=”https://functionallysimplenutrition.com/wp-content/uploads/2019/07/protein-bars-1.jpg” background_position=”bottom_center” custom_padding=”10%||9.3%|||” animation_style=”zoom” animation_direction=”bottom” animation_intensity_zoom=”8%” button_one_text_size__hover_enabled=”off” button_two_text_size__hover_enabled=”off” button_one_text_color__hover_enabled=”off” button_two_text_color__hover_enabled=”off” button_one_border_width__hover_enabled=”off” button_two_border_width__hover_enabled=”off” button_one_border_color__hover_enabled=”off” button_two_border_color__hover_enabled=”off” button_one_border_radius__hover_enabled=”off” button_two_border_radius__hover_enabled=”off” button_one_letter_spacing__hover_enabled=”off” button_two_letter_spacing__hover_enabled=”off” button_one_bg_color__hover_enabled=”off” button_two_bg_color__hover_enabled=”off”][/et_pb_fullwidth_header][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”3.25.3″ use_background_color_gradient=”on” background_color_gradient_start=”#ffffff” background_color_gradient_end=”rgba(79,46,16,0.32)” parallax=”on” custom_margin=”||-112px|||” custom_padding=”8.6%|0px|20%|0px||”][et_pb_row custom_padding=”0px|40px|31px|40px||” _builder_version=”3.25″ background_color=”rgba(255,255,255,0.86)” animation_style=”zoom” animation_intensity_zoom=”10%”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_cta title=”Do’s & Don’ts of picking a good protein bar” button_url=”#top” admin_label=”Tittle, Paragraph & Call To Action” _builder_version=”3.25.3″ header_font=”Oswald|||on|||||” header_font_size=”45px” header_letter_spacing=”3px” header_line_height=”1.4em” body_font=”Open Sans|600|||||||” body_font_size=”16px” body_line_height=”1.8em” use_background_color=”off” custom_button=”on” button_text_size=”14px” button_text_color=”#ffffff” button_bg_color=”#000000″ button_border_width=”10px” button_border_color=”rgba(0,0,0,0)” button_border_radius=”30px” button_letter_spacing=”2px” button_font=”Open Sans|700||on|||||” button_use_icon=”off” background_layout=”light” max_width=”600px” module_alignment=”center” custom_margin=”50px|||” custom_margin_tablet=”0px|||” custom_margin_last_edited=”on|tablet” button_text_color_hover=”#ffffff” button_border_color_hover=”rgba(0,0,0,0)” button_border_radius_hover=”28px” button_letter_spacing_hover=”2px” button_bg_color_hover=”rgba(0,0,0,0.7)” locked=”off” button_text_size__hover_enabled=”off” button_one_text_size__hover_enabled=”off” button_two_text_size__hover_enabled=”off” button_text_color__hover_enabled=”on” button_text_color__hover=”#ffffff” button_one_text_color__hover_enabled=”off” button_two_text_color__hover_enabled=”off” button_border_width__hover_enabled=”off” button_one_border_width__hover_enabled=”off” button_two_border_width__hover_enabled=”off” button_border_color__hover_enabled=”on” button_border_color__hover=”rgba(0,0,0,0)” button_one_border_color__hover_enabled=”off” button_two_border_color__hover_enabled=”off” button_border_radius__hover_enabled=”on” button_border_radius__hover=”28px” button_one_border_radius__hover_enabled=”off” button_two_border_radius__hover_enabled=”off” button_letter_spacing__hover_enabled=”on” button_letter_spacing__hover=”2px” button_one_letter_spacing__hover_enabled=”off” button_two_letter_spacing__hover_enabled=”off” button_bg_color__hover_enabled=”on” button_bg_color__hover=”rgba(0,0,0,0.7)” button_one_bg_color__hover_enabled=”off” button_two_bg_color__hover_enabled=”off”]

With so many options on the shelves it can be hard to choose a protein bar that isn’t just a glorified candy bar filled with sugar and artificial ingredients. Scroll down to view my top picks. 

[/et_pb_cta][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ admin_label=”Juice Categories Section” _builder_version=”3.22.3″ custom_padding=”0px|0px|0px|0px|true|”][et_pb_row column_structure=”1_2,1_2″ custom_margin=”-37px|27px||37px||” _builder_version=”3.25.3″][et_pb_column type=”1_2″ _builder_version=”3.25.3″][et_pb_blurb title=”DO Pay attention to the ingredient list” use_icon=”on” _builder_version=”3.25.3″ custom_margin=”-1px|||||” font_icon=”%%45%%” icon_color=”#7cda24″]

Read the ingredients first (despite what the marketing claims are). Ingredients should be minimal and recognizable.

Top ingredients may include;

  • Dates or Whole Fruits
  • Egg Whites or Egg White Protein
  • Collagen Peptides
  • Nuts/Seeds or Nut/Seed Butters
  • Coconut Shreds and/or Extra Virgin Coconut Oil
  • Spices such as Cinnamon, Cocao/Cocao Nibs, Unsweetened Chocolate Himalayan Sea Salt.
  • Pure Stevia or Monk Fruit Extract
  • Honey
  • Vanilla Extract

[/et_pb_blurb][/et_pb_column][et_pb_column type=”1_2″ _builder_version=”3.25.3″][et_pb_blurb title=”DON’T Pick bars with artificial ingredients and fillers” use_icon=”on” _builder_version=”3.25.3″ font_icon=”%%139%%” icon_color=”#e02b20″]

WATCH OUT for prime offenders such as;

  • Soy Protein Isolate
  • Corn (High Fructose Corn Syrup, Corn Fiber
  • Maltodextrin
  • Fractionated Palm Kernel Oil
  • Vegetable glycerin
  • Soy Lecithin
  • Artificial Sweeteners (sucralose, acesulfame potassium, aspartame , saccharin and sucralose are the most common)
  • Sugar Alcohols (such as erythritol, maltitol)
  • Gums
  • “Natural Flavors”
  • Dyes such as “Red 40”

[/et_pb_blurb][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”3.25.3″ custom_padding=”0px|||||”][et_pb_row _builder_version=”3.25.3″][et_pb_column type=”4_4″ _builder_version=”3.25.3″][et_pb_blurb title=”Remember…” use_icon=”on” font_icon=”%%80%%” icon_color=”#e02b20″ _builder_version=”3.25.3″ header_level=”h1″ header_font=”Kaushan Script||||||||” body_font=”||||||||” custom_padding=”||0px|||”]

Ingredients are listed in decending order by weight (i.e. if brown rice syrup is the first ingredient, it is probably not the best choice!) Sugar is still sugar, whether is comes from honey, maple syrup, coconut sugar, brown rice syrup or cane sugar, it still contributes to blood sugar spikes and increase in the body’s inflammation. Find a bar that is <5g of ADDED sugar (not from dates or natural fruit), but ideally you want to avoid all added sugars.

[/et_pb_blurb][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ fullwidth=”on” _builder_version=”3.25.3″][et_pb_fullwidth_header title=”Top Picks for Protein Bars” text_orientation=”center” _builder_version=”3.25.3″ title_font=”||||||||” background_color=”#8300e9″ custom_padding=”0px||0px|||” animation_style=”flip” text_shadow_style=”preset1″]

Protein bars can be great when looking for a quick snack on the go, for travel, or pre/post workout fuel. Remember to include mostly whole foods and not depend on bars and supplements except when planning for those “food emergencies”

 

Disclaimer – there are numerous protein bars out there any new ones showing up on the shelves all the time. The top picks below are out of protein bars that I have personally tried and reviewed. Let me know your feedback!  

[/et_pb_fullwidth_header][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”3.25.3″ custom_padding=”|3px|0px|||”][et_pb_row column_structure=”1_3,1_3,1_3″ custom_padding=”|||0px||” custom_margin=”-7px|28px|20px|auto||” _builder_version=”3.25.3″ width=”91.6%”][et_pb_column type=”1_3″ _builder_version=”3.25.3″][et_pb_image src=”https://functionallysimplenutrition.com/wp-content/uploads/2019/07/Screen-Shot-2019-07-22-at-9.03.34-PM.png&#8221; _builder_version=”3.25.3″][/et_pb_image][et_pb_text _builder_version=”3.25.3″ text_font=”||||||||” border_radii=”on|12px|12px|12px|12px”]

Best for: someone limiting carbohydrates, ketogenic diet, mental performance. Texture is similar to shortbread!

11-13g protein per bar

2-4g of sugar, no added sugar

9g NET carbs

Quality fats to satisfy hunger

Collagen protein supports skin, bones and joints

Not great for: someone following a vegetarian or vegan diet (contains collagen) or with a nut allergy.

[/et_pb_text][et_pb_image src=”https://functionallysimplenutrition.com/wp-content/uploads/2019/07/Screen-Shot-2019-07-22-at-9.25.15-PM.png&#8221; _builder_version=”3.25.3″][/et_pb_image][et_pb_text _builder_version=”3.25.3″ text_font=”||||||||” border_radii=”on|12px|12px|12px|12px”]

Best for: someone looking for a healthier jerky alternative with a variety of flavors and compliant with various diets such as the Paleo Diet, Whole30, AIP, and the ketogenic diet.

7-15g protein per bar

0-6g of sugar, no added sugar

0-9g NET carbs

Minimally processed, 100% animal-based whole protein 

 Not great for: someone following a vegetarian or vegan diet or someone who likes a “sweeter” bar. 

[/et_pb_text][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.25.3″][et_pb_image src=”https://functionallysimplenutrition.com/wp-content/uploads/2019/07/Screen-Shot-2019-07-22-at-9.19.33-PM.png&#8221; _builder_version=”3.25.3″ background_image=”https://functionallysimplenutrition.com/wp-content/uploads/2019/07/Screen-Shot-2019-07-22-at-9.36.58-PM.png&#8221; custom_margin=”||115px|||”][/et_pb_image][et_pb_text _builder_version=”3.25.3″ min_height=”515px” custom_margin=”-86px||-4px|||” custom_padding=”||0px|||”]

 Best for: endurance, keeping you going through long days. The nut and seed variety of these bars (versus the fruit and nut) are for someone looking for a lower carb option (although I still wouldn’t consider these “low carb”). Vegan/vegetarian friendly. 

6g protein per bar

12g of sugar, no added sugar

14g NET carbs

Fats from whole food sources

Not great for: someone looking for a bar for recovery (i.e. post-workout), low carb diets or nut allergies 

 

[/et_pb_text][et_pb_image src=”https://functionallysimplenutrition.com/wp-content/uploads/2019/07/Rx-Bars.png&#8221; _builder_version=”3.25.3″][/et_pb_image][et_pb_text _builder_version=”3.25.3″]

 Best for: endurance, keeping you going through long days or pre-workout fuel. Rx Bars have a wide variety of flavors (as well as seasonal ones such as Pumpkin and Gingerbread)! “Rx Kids” bars also available in a smaller size and with kid-friendly flavors.

12g protein per bar

13-15g of sugar, no added sugar

18-20g NET carbs

More protein than many date-based bars due to the egg whites.

Not great for: low carb diets or nut allergies. Some also complain the texture is too sticky (bring your floss!)  

 

[/et_pb_text][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.25.3″][et_pb_image src=”https://functionallysimplenutrition.com/wp-content/uploads/2019/07/larabar.jpg&#8221; _builder_version=”3.25.3″][/et_pb_image][et_pb_text _builder_version=”3.25.3″]

Best for: someone looking for a treat! With flavors like “cashew cookie” and “cherry pie”, it’s sure to curb a sweet tooth with only 2 simple ingredients. Could also be a great pre-workout.

5g protein per bar

15g of sugars, no added sugar 

Higher carbs than other comparible bars with 23g NET carbs 

Limited, simple ingredients 

Not great for: strict blood sugar control (insulin resistance, diabetes, etc.), meal replacement or nut allergies.

[/et_pb_text][et_pb_image src=”https://cdn.shopify.com/s/files/1/2364/6329/products/CollagenFuelBar_2048x2048_0000_Macadamia_Sea_Salt_6e4fbaac-a9b3-4209-bba7-148519224a8a_2048x@2x.jpg?v=1571608883&#8243; _builder_version=”3.25.3″][/et_pb_image][et_pb_text _builder_version=”3.25.3″]

Keep in mind that Primal Kitchen has a few different “bar” options. This is the collagen fuel bar. 

Best for: someone looking for sweet and salty and comes in 4 different flavors 

13-15g protein per bar

3g of sugars, 2g added sugar (from honey)

5-13g NET carbs

 Quality fats to satisfy hunger

Collagen protein supports skin, bones and joints

Not great for: someone following a vegetarian or vegan diet (contains collagen) or with a nut allergy.

[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”3.25.3″][et_pb_row custom_margin=”-74px|auto||auto||” _builder_version=”3.25.3″][et_pb_column type=”4_4″ _builder_version=”3.25.3″][et_pb_cta title=”Nut Allergy or %22Nut-Free%22 School?” _builder_version=”3.25.3″ header_font=”||||||||” body_font=”||||||||” background_color=”#6e27d1″ box_shadow_style=”preset6″ box_shadow_color=”#ffffff” text_shadow_style=”preset3″]

I recently came across 88 Acres which is non-GMO seed products made in a bakery free of peanuts, tree nuts, gluten, dairy, eggs, soy and sesame. They have a variety of seed bars, butters, seed’nola and more! 

[/et_pb_cta][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”3.25.3″ custom_padding=”||0px|||”][et_pb_row column_structure=”1_4,3_4″ custom_padding=”||0px|||” custom_margin=”-133px|auto||auto||” _builder_version=”3.25.3″][et_pb_column type=”1_4″ _builder_version=”3.25.3″][et_pb_image src=”https://cdn.shopify.com/s/files/1/0767/4655/products/Seed_Butter_Pouch_Sample_Pack_1000x1000.png?v=1560516444&#8243; _builder_version=”3.25.3″][/et_pb_image][/et_pb_column][et_pb_column type=”3_4″ _builder_version=”3.25.3″][et_pb_image src=”https://functionallysimplenutrition.com/wp-content/uploads/2019/10/88-acres-bars.png&#8221; _builder_version=”3.25.3″][/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section]

Categories
Blog Uncategorized

PRE-biotics – The Unsung Hero

[et_pb_section fb_built=”1″ admin_label=”Market Information Section” _builder_version=”3.22.3″ width=”100%” min_height=”393px” custom_padding=”14px|0px|17px|||”][et_pb_row column_structure=”1_3,2_3″ custom_padding=”40px|0px|0px|0px||” admin_label=”Market Information Title Area” _builder_version=”3.25″][et_pb_column type=”1_3″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text admin_label=”Title” _builder_version=”3.25.3″ text_font=”||||||||” text_letter_spacing=”2px” header_font=”||||||||” header_2_font=”Lato||||||||” header_2_font_size=”36px” header_2_line_height=”1.5em” custom_padding=”||0px|||” animation_direction=”left”]

“I have heard of probiotics, but what are pre-biotics?”

[/et_pb_text][/et_pb_column][et_pb_column type=”2_3″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text _builder_version=”3.25.3″ text_font=”||||||||” text_font_size=”16px” text_line_height=”1.8em” header_font=”||||||||” custom_padding=”||0px|||” animation_style=”flip” animation_direction=”left” animation_intensity_flip=”20%” animation_starting_opacity=”100%”]

Prebiotics are found in fiber rich foods such as fruits, vegetables, and whole grains and serve as food for probiotics.
Probiotics are found in fermented foods such as;
  • sauerkraut
  • kimchi
  • fermented soy products (such as tempeh and miso)
  • yogurt
  • kefir
  • pickles and other fermented vegetables
  • and kombucha tea.
Prebiotics and probiotics work together to support a healthy gut microbiome by promoting healthy bacteria to create an environment that supports healthy digestion. Fore more information about probiotics, read my previous post.

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row column_structure=”1_3,2_3″ custom_padding=”40px|0px|0px|0px||” admin_label=”Market Information Title Area” _builder_version=”3.25″][et_pb_column type=”1_3″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text admin_label=”Title” _builder_version=”3.25.3″ text_font=”||||||||” header_font=”||||||||” header_2_font=”Lato||||||||” header_2_font_size=”36px” header_2_line_height=”1.5em” custom_padding=”|||” animation_direction=”left”]

How Can I Get More Prebiotic Foods in My Diet?

[/et_pb_text][/et_pb_column][et_pb_column type=”2_3″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text _builder_version=”3.25.3″ text_font=”||||||||” text_font_size=”16px” text_line_height=”1.8em” header_font=”||||||||” custom_padding=”||0px|||” animation_style=”flip” animation_direction=”left” animation_intensity_flip=”20%” animation_starting_opacity=”100%” inline_fonts=”Georgia”]

Prebiotics occur naturally in many foods so people who eat a balanced, diverse diet will get many prebiotics and probiotics naturally.
Prebiotic foods include, 
  • Asparagus
  • Bananas (on the greener side!)
  • Eggplant
  • Garlic
  • Onions
  • Leeks
  • Some greens (such as dandelion greens, endive and radicchio)
  • Jerusalem artichokes (also called sunchokes)
  • Legumes
  • Peas
  • Whole Grains  

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row column_structure=”1_3,2_3″ custom_padding=”40px|0px|0px|0px||” custom_margin=”|auto|-58px|auto||” admin_label=”Market Information Title Area” _builder_version=”3.25″][et_pb_column type=”1_3″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text admin_label=”Title” _builder_version=”3.0.85″ text_font=”||||||||” header_font=”||||||||” header_2_font=”Lato||||||||” header_2_font_size=”36px” header_2_line_height=”1.5em” custom_padding=”|||” animation_direction=”left”]

What about Supplements?

[/et_pb_text][et_pb_text admin_label=”Title” _builder_version=”3.22.7″ text_font=”||||||||” header_font=”||||||||” header_2_font=”Lato||||||||” header_2_font_size=”36px” header_2_line_height=”1.5em” custom_padding=”|||” animation_direction=”left”]
[/et_pb_text][/et_pb_column][et_pb_column type=”2_3″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text _builder_version=”3.0.83″ text_font=”||||||||” text_font_size=”16px” text_line_height=”1.8em” header_font=”||||||||” custom_padding=”||0px|||” animation_style=”flip” animation_direction=”left” animation_intensity_flip=”20%” animation_starting_opacity=”100%”]

The bacterial balance can be easily be disrupted by a number of factors — even ones we encounter on a daily basis. Eating a diet rich in processed carbohydrates, too much sugar or alcohol, lack of sleep, medication use, certain medical conditions, stress, antibiotic use and even our genetics can affect our gut’s balance which can lead to digestive and other issues.

A prebiotic and probiotic supplement can help tip the balance back in favor of the good bacteria to get our bodies back to balance.

I have tried several different pre and probiotics, but have personally been using BIOHM since dealing with recurrent infections and really like the product because it addresses fungi in addition to bacteria.

You can learn more about the products at http://functionallysimplenutrition.BIOHMHealth.com or feel free to contact me with any questions.

Before starting any new supplements, it is always a good idea to consult with your doctor or qualified registered dietitian so they can advise you on the correct strain and dosage that is right for you. 

 

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.25″][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_blurb title=”Citations” _builder_version=”3.22.7″]1. Probiotics: In Depth. (2018, July 31). Retrieved July 2, 2019, from https://nccih.nih.gov/health/probiotics/introduction.htm

2. Bischoff, S. C. (2011). Gut health: A new objective in medicine? BMC Medicine,9(1). doi:10.1186/1741-7015-9-24
[/et_pb_blurb][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”3.22.7″][et_pb_row _builder_version=”3.25″][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_cta title=”For more on gut health, click on the videos below with Dr. Mark Hyman and Dr. Ghannoum ” _builder_version=”3.25.3″ custom_padding=”||0px|||”][/et_pb_cta][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ admin_label=”Video Section” _builder_version=”3.22.3″ background_color=”#f7f7f7″ use_background_color_gradient=”on” background_color_gradient_start=”#ffffff” background_color_gradient_end=”#f7f7f7″ custom_padding=”|||”][et_pb_row custom_padding=”|||” custom_margin=”-52px|auto||auto||” admin_label=”Video Area” _builder_version=”3.25″ max_width=”1440px” link_option_url=”https://youtu.be/ZUHPJ1pSzCY&#8221; use_custom_width=”on” custom_width_px=”1440px”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_video src=”https://www.youtube.com/watch?v=ZUHPJ1pSzCY#action=share&#8221; src_webm=”https://youtu.be/ZUHPJ1pSzCY&#8221; image_src=”//i.ytimg.com/vi/ZUHPJ1pSzCY/hqdefault.jpg” _builder_version=”3.22.7″ box_shadow_style=”preset3″ box_shadow_vertical=”45px” box_shadow_blur=”50px” box_shadow_spread=”-31px”][/et_pb_video][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ admin_label=”Video Section” _builder_version=”3.22.3″ background_color=”#f7f7f7″ use_background_color_gradient=”on” background_color_gradient_start=”#ffffff” background_color_gradient_end=”#f7f7f7″ custom_padding=”|||”][et_pb_row custom_padding=”|||” custom_margin=”-52px|auto||auto||” admin_label=”Video Area” _builder_version=”3.25″ max_width=”1440px” link_option_url=”https://youtu.be/ZUHPJ1pSzCY&#8221; use_custom_width=”on” custom_width_px=”1440px”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_video src=”https://www.youtube.com/watch?v=MM7ctcdDZyQ&#8221; src_webm=”https://youtu.be/ZUHPJ1pSzCY&#8221; image_src=”//i.ytimg.com/vi/MM7ctcdDZyQ/hqdefault.jpg” _builder_version=”3.22.7″ box_shadow_style=”preset3″ box_shadow_vertical=”45px” box_shadow_blur=”50px” box_shadow_spread=”-31px”][/et_pb_video][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ admin_label=”Blog Section” _builder_version=”3.22.3″ background_color=”#f7f7f7″ parallax=”on” custom_padding=”140px||54px|”][et_pb_row admin_label=”Blog Area” _builder_version=”3.25″][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_blog fullwidth=”off” posts_number=”3″ include_categories=”30″ show_categories=”off” show_pagination=”off” _builder_version=”3.0.94″ header_font=”Lato||||||||” header_font_size=”22px” header_line_height=”1.2em” body_font=”||||||||” body_font_size=”16px” body_line_height=”1.8em” meta_font=”|700||on|||||” meta_text_color=”#8b96a1″ meta_letter_spacing=”1px” background_color=”rgba(247,247,247,0)” border_width_all=”1px” border_color_all=”#d8d8d8″ border_style_all=”solid” border_width_all_fullwidth=”1px” border_color_all_fullwidth=”#d8d8d8″ border_style_all_fullwidth=”solid” box_shadow_style=”preset3″ box_shadow_color=”rgba(0,0,0,0.15)” custom_padding=”|||” animation_style=”fade” animation_direction=”bottom” animation_starting_opacity=”100%” use_border_color=”on”][/et_pb_blog][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”3.22.7″][et_pb_row _builder_version=”3.25″][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_social_media_follow _builder_version=”3.22.7″][et_pb_social_media_follow_network social_network=”instagram” url=”https://www.instagram.com/ariana_rdn/&#8221; _builder_version=”3.22.7″ background_color=”#ea2c59″ follow_button=”off” url_new_window=”on”]instagram[/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network=”facebook” url=”https://www.facebook.com/FxnallySimpleRD/&#8221; _builder_version=”3.22.7″ background_color=”#3b5998″ follow_button=”off” url_new_window=”on”]facebook[/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network=”twitter” url=”https://twitter.com/FxnallySimpleRD?lang=en&#8221; _builder_version=”3.22.7″ background_color=”#00aced” follow_button=”off” url_new_window=”on”]twitter[/et_pb_social_media_follow_network][/et_pb_social_media_follow][/et_pb_column][/et_pb_row][/et_pb_section]

Categories
Blog Uncategorized

Probiotics- What are they and should I be taking them?

[et_pb_section fb_built=”1″ admin_label=”Market Information Section” _builder_version=”3.22.3″ width=”100%” min_height=”393px” custom_padding=”14px|0px|17px|||”][et_pb_row custom_padding=”40px|0px|0px|0px||” admin_label=”Market Information Title Area” _builder_version=”3.22.3″][et_pb_column type=”1_3″ _builder_version=”3.0.47″][et_pb_text admin_label=”Title” _builder_version=”3.0.85″ text_font=”||||||||” header_font=”||||||||” header_2_font=”Lato||||||||” header_2_font_size=”36px” header_2_line_height=”1.5em” custom_padding=”|||” animation_direction=”left”]

First of all: What is “gut health”? 

[/et_pb_text][/et_pb_column][et_pb_column type=”2_3″ _builder_version=”3.0.47″][et_pb_text _builder_version=”3.0.83″ text_font=”||||||||” text_font_size=”16px” text_line_height=”1.8em” header_font=”||||||||” custom_padding=”||0px|||” animation_style=”flip” animation_direction=”left” animation_intensity_flip=”20%” animation_starting_opacity=”100%”]

“Gut health” has become a common term in both literature and in the food industry. Although there is not a clear definition of “gut health”, it is commonly described as when our “good bacteria” outnumber the “bad bacteria” and is said to be “in balance” (2). However, there is some debate about using the term “bad bacteria” since there are certain types of bacteria that only become problematic when there are too many of a particular strain and/or the immune system becomes compromised (i.e. an opportunistic infection such as E.coli). Did you know that there are are about 100 trillion microbes in the human body?!

 

    [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding=”40px|0px|0px|0px||” admin_label=”Market Information Title Area” _builder_version=”3.22.3″][et_pb_column type=”1_3″ _builder_version=”3.0.47″][et_pb_text admin_label=”Title” _builder_version=”3.0.85″ text_font=”||||||||” header_font=”||||||||” header_2_font=”Lato||||||||” header_2_font_size=”36px” header_2_line_height=”1.5em” custom_padding=”|||” animation_direction=”left”]

    So, what are probiotics? 

    [/et_pb_text][/et_pb_column][et_pb_column type=”2_3″ _builder_version=”3.0.47″][et_pb_text _builder_version=”3.0.83″ text_font=”||||||||” text_font_size=”16px” text_line_height=”1.8em” header_font=”||||||||” custom_padding=”||0px|||” animation_style=”flip” animation_direction=”left” animation_intensity_flip=”20%” animation_starting_opacity=”100%”]

    Probiotics are living microorganisms that inhabit our gut and have been shown to have many health benefits. 

    Probiotics may contain a variety of microorganisms but the most common are bacteria that belong to the Lactobacillus and Bifidobacterium groups. Each of these two broad groups includes many types of bacteria. Other bacteria may also be used as probiotics, and so may yeasts such as Saccharomyces boulardii (1). 

    Protiotics are found in various food sources as well as in supplement form. 

    [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.22.7″][et_pb_column type=”4_4″ _builder_version=”3.22.7″][et_pb_image min_height=”1511px” src=”https://functionallysimplenutrition.com/wp-content/uploads/2019/07/Top-6-probiotic-Food-sources-1.png&#8221; _builder_version=”3.22.7″ custom_margin=”-45px|||||”][/et_pb_image][/et_pb_column][/et_pb_row][et_pb_row box_shadow_style=”preset1″ _builder_version=”3.22.7″ border_color_all=”#e09900″][et_pb_column type=”4_4″ _builder_version=”3.22.7″][et_pb_blurb _builder_version=”3.22.7″ inline_fonts=”ABeeZee”]

    Sauerkraut – Popular in German culture, this fermented cabbage fuels healthy gut bacteria but it also contains choline, a chemical needed for the proper transmission of nerve impulses in the brain and throughout the central nervous system. I recommend finding your sauerkraut in the refrigerated section for the most benefits. 

    Kimchi- Kimchi is spicy mixture of fermented vegetables and seasonings and is popular in Korean culture.  Common ingredients include cabbage, brine, radish and spices such as ginger and chili pepper. Kimchi is also a great source of calcium, iron, beta-carotene, and vitamins A, C, B1, and B2. 

    Tempeh- Tempeh can be a good substitute for meat and is made from fermented soybeans. It is a complete protein, meaning that it contains all of the amino acids that your body needs. Also a great source of vitamin B12, tempeh can be cooked or crumbled over salads. With any soy products, I recommend finding an organic, non-GMO brand and obtaining soy in moderation from whole food sources. 

    Yogurt– There are many dairy and non-dairy yogurt brands to choose from, but be careful about which ones you choose.  Many are loaded with added sugar, artificial sweeteners, and artificial flavors. Read your labels. For people sensitive to dairy, coconut, almond or cashew yogurts are an excellent dairy-free way to work probiotics into your diet.

    Kefir- Kefir is a a fermented dairy product is very similar to yogurt and now has non-dairy options as well! You can find coconut, almond or water kefir, although it can be a bit harder to find. My best luck has been at Whole Foods or Fresh Thyme Market.  It is a unique combination of of yeast, bacteria and milk (or milk alternative) that’s high in lactobacilli and bifidobacteria. 

    Kombucha Tea- This is a form of fermented black or green tea. It is fizzy and best cold! Keep in mind that it usually contains caffeine so best not to drink to late in the day. I recommend finding one that is <7g sugar per serving (each bottle is typically 2 servings!) 

    Pickles & Fermented Vegetables-  Whether you make your own pickled vegetables or buy them, keep in mind that the probiotic benefits are only present in unpasteurized foods pickled in brine, not vinegar.

    [/et_pb_blurb][/et_pb_column][/et_pb_row][et_pb_row custom_padding=”40px|0px|0px|0px||” admin_label=”Market Information Title Area” _builder_version=”3.22.3″ custom_margin=”|auto|-58px|auto||”][et_pb_column type=”1_3″ _builder_version=”3.0.47″][et_pb_text admin_label=”Title” _builder_version=”3.0.85″ text_font=”||||||||” header_font=”||||||||” header_2_font=”Lato||||||||” header_2_font_size=”36px” header_2_line_height=”1.5em” custom_padding=”|||” animation_direction=”left”]

    What about Supplements? 

    [/et_pb_text][et_pb_text admin_label=”Title” _builder_version=”3.22.7″ text_font=”||||||||” header_font=”||||||||” header_2_font=”Lato||||||||” header_2_font_size=”36px” header_2_line_height=”1.5em” custom_padding=”|||” animation_direction=”left”]

    [/et_pb_text][/et_pb_column][et_pb_column type=”2_3″ _builder_version=”3.0.47″][et_pb_text _builder_version=”3.0.83″ text_font=”||||||||” text_font_size=”16px” text_line_height=”1.8em” header_font=”||||||||” custom_padding=”||0px|||” animation_style=”flip” animation_direction=”left” animation_intensity_flip=”20%” animation_starting_opacity=”100%”]

    The bacterial balance can be easily be disrupted by a number of factors — even ones we encounter on a daily basis. Eating a diet rich in processed carbohydrates, too much sugar or alcohol, lack of sleep, medication use, certain medical conditions, stress, antibiotic use and even our genetics can affect our gut’s balance which can lead to digestive and other issues.

    A probiotic supplement can help tip the balance back in favor of the good bacteria to get our bodies back to balance.

    I have tried several different probiotics, but have personally used BIOHM since dealing with recurrent infections and really like the product because it addresses fungi in addition to bacteria.

    You can learn more about the products at http://functionallysimplenutrition.BIOHMHealth.com or feel free to contact me with any questions.

    Before starting probiotics, it is always a good idea to consult with your doctor or qualified registered dietitian so they can advise you on the correct strain and dosage that is right for you. 

     

      [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.22.7″][et_pb_column type=”4_4″ _builder_version=”3.22.7″][et_pb_blurb title=”Citations” _builder_version=”3.22.7″]

      1. Probiotics: In Depth. (2018, July 31). Retrieved July 2, 2019, from https://nccih.nih.gov/health/probiotics/introduction.htm

      2. Bischoff, S. C. (2011). Gut health: A new objective in medicine? BMC Medicine,9(1). doi:10.1186/1741-7015-9-24

      [/et_pb_blurb][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”3.22.7″][et_pb_row _builder_version=”3.22.7″][et_pb_column type=”4_4″ _builder_version=”3.22.7″][et_pb_cta title=”For more on gut health and probiotics, click on the videos below with Dr. Mark Hyman and Dr. Ghannoum ” _builder_version=”3.22.7″ custom_padding=”||0px|||”][/et_pb_cta][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ admin_label=”Video Section” _builder_version=”3.22.3″ background_color=”#f7f7f7″ use_background_color_gradient=”on” background_color_gradient_start=”#ffffff” background_color_gradient_end=”#f7f7f7″ custom_padding=”|||”][et_pb_row custom_padding=”|||” custom_margin=”-52px|auto||auto||” admin_label=”Video Area” _builder_version=”3.22.7″ max_width=”1440px” link_option_url=”https://youtu.be/ZUHPJ1pSzCY&#8221; use_custom_width=”on” custom_width_px=”1440px”][et_pb_column type=”4_4″ _builder_version=”3.0.47″][et_pb_video src=”https://www.youtube.com/watch?v=ZUHPJ1pSzCY#action=share&#8221; src_webm=”https://youtu.be/ZUHPJ1pSzCY&#8221; image_src=”//i.ytimg.com/vi/ZUHPJ1pSzCY/hqdefault.jpg” _builder_version=”3.22.7″ box_shadow_style=”preset3″ box_shadow_vertical=”45px” box_shadow_blur=”50px” box_shadow_spread=”-31px”][/et_pb_video][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ admin_label=”Video Section” _builder_version=”3.22.3″ background_color=”#f7f7f7″ use_background_color_gradient=”on” background_color_gradient_start=”#ffffff” background_color_gradient_end=”#f7f7f7″ custom_padding=”|||”][et_pb_row custom_padding=”|||” custom_margin=”-52px|auto||auto||” admin_label=”Video Area” _builder_version=”3.22.7″ max_width=”1440px” link_option_url=”https://youtu.be/ZUHPJ1pSzCY&#8221; use_custom_width=”on” custom_width_px=”1440px”][et_pb_column type=”4_4″ _builder_version=”3.0.47″][et_pb_video src=”https://www.youtube.com/watch?v=MM7ctcdDZyQ&#8221; src_webm=”https://youtu.be/ZUHPJ1pSzCY&#8221; image_src=”//i.ytimg.com/vi/MM7ctcdDZyQ/hqdefault.jpg” _builder_version=”3.22.7″ box_shadow_style=”preset3″ box_shadow_vertical=”45px” box_shadow_blur=”50px” box_shadow_spread=”-31px”][/et_pb_video][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ admin_label=”Blog Section” _builder_version=”3.22.3″ background_color=”#f7f7f7″ parallax=”on” custom_padding=”140px||54px|”][et_pb_row admin_label=”Blog Area” _builder_version=”3.22.3″][et_pb_column type=”4_4″ _builder_version=”3.0.47″][et_pb_blog fullwidth=”off” posts_number=”3″ include_categories=”30″ show_categories=”off” show_pagination=”off” _builder_version=”3.0.94″ header_font=”Lato||||||||” header_font_size=”22px” header_line_height=”1.2em” body_font=”||||||||” body_font_size=”16px” body_line_height=”1.8em” meta_font=”|700||on|||||” meta_text_color=”#8b96a1″ meta_letter_spacing=”1px” background_color=”rgba(247,247,247,0)” border_width_all=”1px” border_color_all=”#d8d8d8″ border_style_all=”solid” border_width_all_fullwidth=”1px” border_color_all_fullwidth=”#d8d8d8″ border_style_all_fullwidth=”solid” box_shadow_style=”preset3″ box_shadow_color=”rgba(0,0,0,0.15)” custom_padding=”|||” animation_style=”fade” animation_direction=”bottom” animation_starting_opacity=”100%” use_border_color=”on”][/et_pb_blog][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”3.22.7″][et_pb_row _builder_version=”3.22.7″][et_pb_column type=”4_4″ _builder_version=”3.22.7″][et_pb_social_media_follow _builder_version=”3.22.7″][et_pb_social_media_follow_network social_network=”instagram” url=”https://www.instagram.com/ariana_rdn/&#8221; _builder_version=”3.22.7″ background_color=”#ea2c59″ follow_button=”off” url_new_window=”on”]instagram[/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network=”facebook” url=”https://www.facebook.com/FxnallySimpleRD/&#8221; _builder_version=”3.22.7″ background_color=”#3b5998″ follow_button=”off” url_new_window=”on”]facebook[/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network=”twitter” url=”https://twitter.com/FxnallySimpleRD?lang=en&#8221; _builder_version=”3.22.7″ background_color=”#00aced” follow_button=”off” url_new_window=”on”]twitter[/et_pb_social_media_follow_network][/et_pb_social_media_follow][/et_pb_column][/et_pb_row][/et_pb_section]

      Categories
      Apps/Snacks/Treats Blog Breakfast Uncategorized

      How to Hydrate Properly: 5 Helpful Tips (plus hydration smoothie)

      [et_pb_section fb_built=”1″ _builder_version=”3.22.3″][et_pb_row _builder_version=”3.22.3″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″][et_pb_text _builder_version=”3.22.7″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”]

      A Simple, Tasty Smoothie with Watermelon, Limes and Mint:

      Hydration Smoothie

      Ingredients:

      • 1 Mini Watermelon
      • Juice from One Lime
      • 1 Cup Coconut Water
      • 8-10 Ice Cubes

      Instructions:

      Add watermelon meat, lime juice, coconut water and ice cubes to a blender. Pour into a glass, garnish with mint and serve cold!

      Gut Health Tip: Add a scoop of BIOHM Super Greens to this mix for that extra Probiotic boost!

       

       

      [/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”3.22.7″][et_pb_row _builder_version=”3.22.7″][et_pb_column type=”4_4″ _builder_version=”3.22.7″][et_pb_blurb title=”Tip of the Week from Biohm Health!” use_icon=”on” font_icon=”%%34%%” _builder_version=”3.22.7″]

       __________________________________________________________________________

      Featured | Clear closeup of water | Simple Ways on How to Hydrate Properly

      Know how to hydrate properly for a healthier gut and body.

      Why You Need to Drink Water

      Staying hydrated is one of the most important and easiest ways to help out your body and aid digestion. However, as simple as it is, it’s easily forgotten.

      Dehydration can not only hurt your gut and your digestion, but it can also influence the way you feel too—think about moodiness and fatigue. So do your body, your digestion, and your coworkers a favor and DRINK UP!

      5 Ways to Stay Hydrated

      Attractive young woman drinking water at homeSimple Ways on How to Hydrate Properly

      How much water should you drink in a day? People may know the answer to this question but most of the time, the standard isn’t followed.

      Staying hydrated is one of the most significant components of living a healthy lifestyle, but for many, it can be a challenge. That’s why figuring out a system that works for you is key to receiving ample water intake every day.

      1. Fill up Before Bed

      Keeping a glass of water on your nightstand will help you kick-off your morning by starting your water intake right when you wake up.

      2. Reward Your Taste-Buds

      BIOHM Probiotic supplement with Super Greens | Simple Ways on How to Hydrate Properly

      Drinking water can be a drag, especially when you want something with a little more flavor. To mix things up, every two fill ups, reward yourself with something flavoring!

      I like to use BIOHM Super Greens, BCAAs, or flavored collagen powder. These products are great because they provide a little more flavor and have great benefits for your body as well.

      BCAA Definition: Stands for branched-chain amino acids. They are protein supplements that help boost performance during exercise.

      3. Get Yourself a Reliable Water Bottle

      Not only are reusable water bottles good for the earth, but they also allow you to fill up throughout the day. New water bottle designs are both creative and functional so you won’t have to worry about them cramping your style.

      4. Refill, Don’t Spill

      Close Up Of Handsome Young Man Pouring Fresh Pure Water | Simple Ways on How to Hydrate Properly

      Having a full gallon of water with you is great and all, but it can be a hassle to drink.
      While I’m working from my desk, I usually keep a gallon with me, but pour the water into another cup so I don’t have to worry about spilling. This also makes the task of drinking a full gallon much easier!

      5. Know How Much Water You Should Drink in a Day

      The amount of water we need to drink daily varies from person to person. Depending on individual body weight, you may need to adjust your intake to make sure you’re drinking enough water every day.

      Figuring out the correct amount you need daily is easy, just follow these steps:

      • Your Weight: First you need to figure out your body weight (easy enough right?).
      • Multiply by 2/3: Next, you need to multiply your body weight by 2/3 (or .67) to determine how much water you should drink daily. For example, if you weigh 120 pounds, you should drink at least 80 ounces of water daily.
      • Activity Level: Finally, you will want to adjust that number based on your activity level, since you are expelling water when you sweat. A simple way you should adjust your water intake is to add 12 ounces of water to your daily total for every 30 minutes that you work out.

      The benefits of staying hydrated include keeping your skin supple, your digestion working smoothly, and your entire body healthy. Figure out how much water your body needs daily—it will not only help keep you hydrated but also boost the good bacteria in your gut.

      [/et_pb_blurb][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”3.22.7″][et_pb_row _builder_version=”3.22.7″][et_pb_column type=”4_4″ _builder_version=”3.22.7″][et_pb_blurb title=”Interested in learning more about Biohm supplements? ” use_icon=”on” font_icon=”%%34%%” _builder_version=”3.22.7″]

      I personally use the brand and trust the products and the mission behind the company. Contact me here or visit http://functionallysimplenutrition.BIOHMHealth.com

      [/et_pb_blurb][/et_pb_column][/et_pb_row][/et_pb_section]

      Categories
      Blog

      Can you Eat Too Much Avocado?

      The answer from a functional medicine dietitian

      Can You Eat Too Much Avocado?

      Yesterday, it was mashed avocado slathered on gluten-free toast, a runny egg and a few dashes of Sriracha hot sauce. Today’s lunch? Cubed avocado on your spinach salad. So would guacamole with tonight’s tacos be overkill?

      Sure, you can’t technically “overdose” on avocado, is there ever too much?

      Functional medicine dietitian Ariana Cucuzza, RD, says there’s no one simple answer because no two bodies are the same.

      “Obviously, there is good reason for including avocado in your diet because it offers so many benefits,” Cucuzza says. “But like anything good, people do have a tendency to go overboard.

      “It is all the rage right now. And with good reason. It has the ability to be sweet or savory. You can throw it in a smoothie for texture or make some guac. But this is one of those instances when there’s no one-size-fits-all for recommendations.”

      But some basic guidance

      Deciding how many avocados to throw in the grocery basket? You first have to look at what your goals are for your weight, gut health, overall healthy diet — and your body type, activity level and genes, Cucuzza says.

      “Usually, I would recommend that ½ to one avocado a day is reasonable,” she says.

      She notes that since avocados are a pretty significant source of healthy monounsaturated fat, they make you more satisfied and are harder to overdo because they tend to fill you up. (Of the 20 to 25 total grams of fat in avocados, 15 grams is monounsaturated fat.)

      It’s worth noting that avocados aren’t low-cal, with a whole one generally having between 200 and 300 calories, depending on size. But functional medicine experts don’t usually focus on calories alone, Cucuzza explains. “We really look more at increasing whole foods in the diet first,” she says. “We find when patients eat more real food, and less processed food, things tend to fall into place.”

      Don’t make it your only healthy fat

      Going all gung-ho on avocado? Just be sure not to eat it so much of it that you’re shunning other healthy fats in your diet.

      “If you’re getting all of your healthy fat from avocados, you’re not getting all of the benefits from things like olives, olive oil, nuts and seeds,” Cucuzza says. “To maintain an overall healthy diet, variety is key to get everything that your body needs.”

      After all, we now know that fat doesn’t make you fat per se. The real culprit of many issues — like metabolic syndrome, high blood pressure, heart disease and diabetes — is processed carbohydrates, not the fat we’re consuming, she says.

      Singing avocado’s praises

      Besides its healthy fats, there’s plenty of other lesser-known reasons to include avocado on your plate.

      “Avocados are really high in fiber, which is important for feeling full between meals and for keeping our digestive tract moving and lowering our cholesterol,” Cucuzza says.

      It’s also really high in potassium, one of those good electrolytes that’s essential for our heart, muscles and many body processes.

      Plus, avocado actually helps your body absorb fat-soluble vitamins: A, D, E and K. “So eating avocado with a salad or a lot of different vegetables actually helps you to absorb the vitamins from those foods,” she says.

      That vitamin E is important for immune function. And overall, avocados are known for supporting brain function and healthy memory thanks to their healthy fats.

      Those who should eat avocado more sparingly

      If you’re really watching your weight, Cucuzza says, it’s probably wise to stick to about one-half to one whole avocado per day, assuming you are also eating other sources of healthy fats.

      Avocados are also a higher FODMAP food, meaning they contain carbohydrates that may not be digested or absorbed well. So, those following a low-FODMAP diet or those with intestinal bacterial overgrowth will also want to stick to an eighth an avocado serving, although there is no magic amount for everyone.

      The bottom line? “Avocado could be part of your daily diet as long as you’re including a variety of colors, textures and kinds of food,” Cucuzza concludes.

      For original article, visit https://health.clevelandclinic.org/can-you-eat-too-much-avocado/

      Categories
      Blog

      Curious about Lectins?

      Lectins is a hot topic today especially after Dr. Gundry’s “Plant Paradox” and Kelly Clarkson’s weight loss success. Here are a few resources below that may help you to determine if a lectin-free diet is right for you.

      What is the Plant Paradox Diet and could it work for you?

      No, you probably shouldn’t follow Kelly Clarkson’s “Lectin Free Diet”

      Categories
      Blog

      New things ahead!

      Some of you may have noticed that I recently changed the name of my blog to more accurately reflect my belief system and passion for the practice of functional medicine and nutrition (functionallysimplenutrition.com).

      What is functional medicine/nutrition? Instead of recreating the wheel and trying to explain it, I have referenced and taken some excerpts from the leading forces in this generally unknown field of medicine (but DEFINITELY THE WAY OF THE FUTURE!)

      You may be familiar with Dr. Mark Hyman who is a pioneer in Functional Medicine, who defines it as;

      “the future of conventional medicine–available now. It seeks to identify and address the root causes of disease, and views the body as one integrated system, not a collection of independent organs divided up by medical specialties. It treats the whole system, not just the symptoms”

      I have summarized the 5 Principles of Functional Medicine by MindBodyGreen which breaks it down for you here 

      Here are 5 basic principles that define Functional Medicine:

      1) Functional Medicine views us all as being different; genetically and biochemically unique. This personalized health care treats the individual, not the disease. It supports the normal healing mechanisms of the body, naturally, rather than attacking disease directly.

      2) Functional Medicine is deeply science based. The latest research shows us that what happens within us is connected in a complicated network or web of relationships. Understanding those relationships allows us to see deep into the functioning of the body.

      3) Your body is intelligent and has the capacity for self-regulation, which expresses itself through a dynamic balance of all your body systems.

      4) Your body has the ability to heal and prevent nearly all the diseases of aging.

      5) Health is not just the absence of disease, but a state of immense vitality.

      Interested in learning more or working with me? Simply click  HERE to reach out or follow my blog for more recipes and posts rooted in functional medicine nutrition. 

      Categories
      Blog Uncategorized

      Whole30: “The Finale”: Recipes, Meal Prep, and Tips on What Happens Next

      Weeks 3 & 4 started to feel pretty normal as I got into the groove. Sure, meal prep got old, I REALLY, REALLY wanted ice cream and a glass of wine, etc., etc, but just when I wanted to quit, I knew if I held out a little bit longer I would feel accomplished and on the road to a healthier relationship with my food cravings.

      Not to mention, my willpower has gotten SO much stronger!

      Also, if you are concerned with “what comes next” or “life after Whole30”, read to the bottom. Many of you may feel a little nervous about wrapping up your challenge and maintaining the healthy principles that were introduced during the month. I will give you several “take aways” to ease your anxiety.

      Without further ado, here are recipes for Weeks 3 & 4.

      Breakfast

      Lunch & Dinners 

      Snacks

      Meal Prep Sunday:

      Oven:

      1. Roast broccoli and sweet potatoes

      Other:

      1. Wash all fruits and vegetables and chop as many as you can (within reason)
      2. Hard-boil your eggs
      3. Prepare Grain Free “Cereal”
      4. Pre-portion out snacks (nuts, veggies, fruit) into single serving bags or containers
      5. Defrost meats, if necessary
      6. Everything else should come together fairly quickly during the weeknights!

      So now that you are approaching the finish line, what next? 

      Congrats, you did it! But what now?

      Remember that Whole30 was just a starting point. I really liked the way it was phrased on the Whole30 website, so I’m not going to recreate this point, “You cannot erase decades of unhealthy food choices and damaging behaviors in just a month. Our program gives you an amazing jump-start, but you’re not “done” yet. Second, you will slip back into old habits. At some point, no matter how good you feel now, no matter how much you swear you’ve left those less bad foods behind… they’ll creep back in, maybe a little, maybe a lot. And finally, this is okay. Expected, even.  And it does not mean that you have failed. Hear us clearly on that one.”

      Here are a few tips to remember as you venture off the plan;

      Continue to take the important principles of Whole30 with you.

      • Continue to moderate your added sugar and alcohol intake

      Remember, just because you can now enjoy some of the foods that were eliminate on the Whole30, doesn’t mean that you need to eat them all on Day 30! They will still be there on Day 31 and Day 365 🙂

      Always eat mindfully- Sit down, turn off the tv, remove your cell phone from sight and enjoy your meal that you have taken the time to prepare.

      Nourish your body with lots of colorful fruits and vegetables, quality sources of protein, and healthy fats . Don’t forget water!

      When you’re done, move the heck on. No guilt, no shame, no remorse. You made a conscious decision to eat something you deemed worth it. Good for you. Now let’s move on back to our normally scheduled healthy meals.

      Remember to always evaluate whether you think something is “worth it”. How will you feel after you eat it? Is it something you truly enjoy, or just because it is within eye sight? Are you really hungry or are you bored/stressed/nervous? 

      Continue to follow my blog for consistent healthy recipes, most of which are gluten-free, paleo-ish, and yummy (I know, I’m biased)! 

      If you are interested in more personalized programs, email me at luvwhatyoueat@gmail.com.

      final-finish

      Categories
      Blog Uncategorized

      Tip for Whole30 Success (or any lifestyle change) Hint:Involves Friends!

      You may remember my post, Sick of failed New Years resolutions? Here are 5 Do’s & Don’ts to help you be successful in 2017, where I highlighted the importance of having an accountability partner. An accountability partner is someone who has similar goals and/or someone who can keep you on track.

      I am now in my third week of the Whole30, and as I wrote about on Sunday, week 2 was definitely a challenge for me in terms of motivation, energy, and will-power. Luckily, I wasn’t the only one! Several friends of mine are also mid-way through their Whole30 challenge and  we were all looking for something to look forward to. Enter, whole foods potluck!!

      We planned a get-together with other whole30-ers to make a delicious meal and share a few laughs! It was a great way to get over the mid-month hump and ease into week 3 together.

      Here’s a few simple dishes to take to a party, get-together, or potluck (you can make these even after your Whole30 is over!);

      Appetizers: 

      Main Dish: 

      Sides:

      Dessert: Try some seasonal citrus fruit (such as blood oranges) with blackberries and pomegranate seeds, topped with unsweetened coconut flakes. Although it is discouraged to “recreate desserts”, you could potentially whip up some coconut cream and add a dollop to your fruit 😉

      Beverages: Switch it up with some of these great ideas.

      Categories
      Blog Sides Uncategorized

      Whole 30 Guest Post & Recipe for Two-Ingredient Whipped Sweet Potatoes

      Many of us may have experienced a myriad of questions from family, friends, and coworkers who just don’t understand why anyone would deprive themselves of grains, sugar, alcohol, legumes, etc. for 30 WHOLE DAYS. Critics of the Whole30 state that it’s not healthy to exclude entire food groups, making people at risk for nutrition deficiencies, and a host of other reasons. If you are interested in some of the facts and fallacies behind the Whole30 or Paleo lifestyle, here is a great read from Sustainable Dish that might get you thinking.

      My guest post today is from a dear friend who has been on a journey for a healthier and sustainable life. She gives us some insight as to why she chose the Whole30 challenge and one of her favorite recipes.

      I decided to commit to a Whole 30 to improve my body image, stop “dieting” and just fuel my body while also hitting the reset button on my health.  I get to eat amazing, delicious whole foods each day.  One of my favorite dishes to make are whipped coconut sweet potatoes.  They are so incredibly delicious, you won’t believe that they are only 2 ingredients. 

      Whipped Coconut Sweet Potatoes

      Ingredients:

      • 3-4 large sweet potatoes
      • 1 can of organic coconut milk

       Instructions:

      1. Preheat oven to 425°F
      2. Wash and dry 3-4 large sweet potatoes
      3. Puncture each one with a knife
      4. Place all 3 sweet potatoes on a foil lined cookie sheet and roast until very, very soft.  (Usually about 45-60 minutes depending on your oven)
      5. Remove from oven and let sit until cool enough to handle
      6. Once cool, remove and discard the skins
      7. Place the potatoes in a deep mixing bowl
      8. Add ½ can coconut milk and half the fat from the top of the coconut milk (coconut cream)
      9. Mix with a beater until silky smooth
      10. Season with Himalayan sea salt and enjoy!
      Categories
      Blog Uncategorized

      Whole30 Week Two Recipes, Meal Prep, and Tips for Eating Out

      Alright…2nd week of Whole30 in the books!

      When you feel like giving up, remember why you started

      Week 2 was no doubt a challenging week for me. I felt a little irritable, energy waxed and waned, and I was starting to feel bored. I think this is common when you are making any type of change in your life. At first it’s exciting and new and then, just like any challenge, you start to wonder, “can I really do this for a few more weeks?” Keep in mind that while Whole30 is only 30 days, it is meant to reset your mindset around food, give you the opportunity to try new things and see how your body feels when it eats REAL, WHOLE FOODS. Yes, it is extreme for some, but it gives us the tools to live healthier even after the 30 days is complete.

      I also noticed this week that even thought I had planned it all out, there were days where I wanted something else or didn’t have the time or energy to make what I had thought I would. That’s ok… this week I will give you several tips and tricks to help when you feel like giving up.

      Breakfast

      Lunch & Dinners 

      Meal Prep Sunday:

      Oven:

      1. Roast all vegetables (red/purple potatoes)
      2. Bake spaghetti squash, cool, and pull out strands with a fork

      Other:

      1. Wash all fruits and vegetables and chop as many as you can (within reason)
      2. Brown ground turkey
      3. Spiralize zucchini noodles
      4. Pre-portion out snacks (nuts, veggies, fruit) into single serving bags or containers
        1. Prepare breakfast casserole and place in containers for easy heat-and-go breakfasts
        2. Defrost meats, if necessary
        3. Everything else should come together fairly quickly during the weeknights!

      Here was the meal schedule I followed for week 2:

      Monday:

      Tuesday:

      • Breakfast: Breakfast Casserole with citrus fruit
      • Lunch: Simple Rosemary Lemon Chicken with Potatoes
      • Dinner: Chipotle (yes, I said it) – Bowl with Carnitas, Lettuce, Pico de Gallo, and Guac *these are basically the only Whole30 options at Chipotle 
      • Snacks: Celery with Almond Butter and Golden Raisins, Rx Bar

      Wednesday:

      Thursday:

      Friday:

      • Breakfast: Breakfast Casserole with citrus fruit
      • Lunch: Work Lunch – greens with pulled chicken, avocado, pico de gallo, no dressing
      • Dinner: Seared grass-fed beef wrapped in Prosciutto with leftover avocado zoodles and potatoes
      • Snacks: Celery with Almond Butter and Golden Raisins, Rx Bar

      Saturday/Sunday: The weekends are usually for simple meals and leftovers 🙂

      • This week we had a special Whole30 Friendsgiving- watch for the post tomorrow!! 

      Tips for eating out on Whole30

      • Pick something simple: The more complicated the order, the more likely they are to mess it up!
      • Don’t be afraid to ask questions about how they prepare menu items- watch the type of fat/oil they are cooking their meats and other items in, as well as added sugar & dairy in sauces, dressings, etc.
        • It’s best to choose oil/vinegar for salad dressings and hold the sauces and condiments
      • Places like Chipotle make it easier since you can choose exactly what you get
      • Ask for seltzer or sparkling water to jazz up your beverage
      • Try to avoid eating out as much as possible on Whole30. Even though I made good choices when eating out, there were still hiccups, such as the restaurant accidentally put cheese on my salad the first time.
      • It IS possible to be “Whole30 compliant” by eating Rx Bars and Chipotle everyday, but is it teaching you to make good choices, cook, and eat mindfully? NO. So, my advice is to cook and eat at home as much as possible. Remember, preparation is KEY.
      • For more visit realfoodwithdana. She has some great tips!
      challenges
      Categories
      Blog Uncategorized

      Whole30 Week One Recipe and Meal Prep Tips

      Here are the recipes that I tried during the first week of Whole30. I think it’s important to get creative and make dishes full of flavor that you are looking forward to (especially since week one away from grains, sugars, etc. can be challenging)! Meal planning is key to setting yourself up for success.

      Breakfast (I ate the same thing each day during week one)

      Lunch & Dinners 

      Meal Prep Sunday:

      Oven:

      1. Roast all vegetables (sweet potatoes, brussels, cauliflower)
      2. Bake salmon for salad
      3. Roast butternut squash
      4. Make meatballs for Thai meatball recipe

      Other:

      1. Wash all fruits and vegetables and chop as many as you can (within reason)
      2. Cut pineapple
      3. Spiralize zucchini noodles
      4. Pre-portion out snacks (nuts, veggies, fruit) into single serving bags or containers
        1. You can go ahead and portion out the roasted vegetables for the hash. In the morning all you need to do is cook your egg and go.
        2. Make your salmon salads
        3. You can make the butternut squash soup and store it (its easier to get the squash out of it’s flesh while it’s warm)
        4. Everything else should come together fairly quickly during the weeknights!

      Here was the meal schedule I followed for the first week (Monday was a holiday so here we begin on Tuesday since meals weren’t very structured on Mon-oops!) ;

      Tuesday:

      • Breakfast: Sweet Potato & Brussels Hash with 2 eggs over-easy
      • Lunch: Salmon Salad Power Bowl
      • Dinner: Butternut Squash Soup with Thai Meatballs
      • Snacks: Apple with Almond Butter

      Wednesday:

      • Breakfast: Sweet Potato & Brussels Hash with 2 eggs over-easy
      • Lunch: Salmon Salad Power Bowl
      • Dinner: Turkey Burger with Grilled Pineapple and Spinach
      • Snacks: Apple with Almond Butter

      Thursday:

      • Breakfast: Sweet Potato & Brussels Hash with 2 eggs over-easy
      • Lunch: Leftover Butternut Squash Soup and Thai Meatballs
      • Dinner: Garlic Shrimp Noodle Bowl
      • Snacks: Apple with Almond Butter, Sliced Pear & Cashews (pre-workout)

      Friday:

      • Breakfast: Sweet Potato & Brussels Hash with 2 SCRAMBLED eggs
      • Lunch: Leftover Garlic Shrimp & Noodle Bowl
      • Dinner: Leftovers
      • Snacks: Apple with Almond Butter, Dried Mangoes

      The weekends are usually for simple meals and leftovers 🙂

      Enjoy!

      Categories
      Blog Uncategorized

      January Whole30- Who’s In?

      First of all, you may be asking yourself, “what is Whole30?”

      The Whole30 a nutritional program designed s a short-term nutritional reset, designed to help you put an end to unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and balance your immune system.

      Certain food groups (like sugar, grains, dairy and legumes) could be having a negative impact on your health and fitness without you even realizing it. For 30 days, you will cut these foods from your diet and learn how the foods you have been eating might be affecting your hormones, gastrointestinal system, and your overall energy levels. But don’t worry, you don’t have to restrict your favorite foods forever…it’s only 30 days!

      There are pros and cons to cutting out entire food categories from your diet, and it’s not for everyone. However, there are a large number of people who find themselves sensitive to foods that contain grains and dairy. One item that I strongly believe is important for EVERYONE to reduce or eliminate is ADDED SUGARS.

      Added sugars are so detrimental to our entire body and we will all benefit from cutting the consumption of items containing added sugars (other than the obvious, think flavored yogurts, some energy/protein bars, cereals, coffee drinks, etc.)

      Each week, I will be posting meal plans for this program, so feel free to jump on the bandwagon with me. At the end of the challenge, I will consolidate it into one large post, where you can reference the recipes from time-to-time. 

      Let’s get started!

      If you would like individual support, please email luvwhatyoueat@gmail.com and we can develop a personalized plan for you!

      whole30

      To learn more about the Whole30 program, click HERE

      Categories
      Blog Uncategorized

      Sick of failed New Years resolutions? Here are 5 Do’s & Don’ts to help you be successful in 2017

      It is estimated that only 8% of people who make new years resolutions actually keep them. The reason is that many people make unrealistic goals for themselves. We need to remember that change doesn’t happen overnight- it takes effort, hard work, dedication, and a strong “why” behind your goals and resolutions.

      img_2571

      There are lots of things people can do to be successful, but here are a few of my favorite Do’s and Don’ts to help you go into 2017 on a high note.

      Reflection. You can’t move forward without reflecting on your progress and pitfalls of the past. What caused you to derail from your goals? What worked and what didn’t? Were your goals realistic (we will talk more about this in #2)? It may sound corny, but a journal is a great way to reflect on your year, even if it is just bullet points.

      Make S.M.A.R.T. goals. SMART goals are designed to set yourself up for success and are used in a lot of different settings. Here is how to create a SMART goal;

      1. Specific-
        • What do I want to accomplish?
        • Why is this goal important?
        • Who is involved?
        • Where is it located?
        • Which resources or limits are involved?
      2. Measurable- A measurable goal should address questions such as:
        • How much?
        • How many?
        • How will I know when it is accomplished?
      3. Achieveable-
        • How can I accomplish this goal?
        • How realistic is the goal, based on other constraints, such as time, money, etc.?
      4. Relevant-
        • Does this seem worthwhile?
        • Is this the right time?
      5. Time-Bound – this is your target goal.
        • When?
        • What can I do six months from now?
        • What can I do six weeks from now?
        • What can I do today?

      It’s what takes you from “I want to lose five pounds in two weeks” to “I will lose five pounds in two weeks by reducing my soda intake and increasing my walking to 30 minutes, five days per week.”

      Get an Accountability Partner. Whether it’s someone who has similar goals or just someone who can keep you on track, find someone you trust to keep you from giving up on your goals. It can be as simple and telling someone your goals out loud or posting your progress on a blog, social media ,etc. to as much as committing to complete your goals with someone else, such as going to the gym 4x/week with your accountability partner, meal planning and sending each other photos each week, loosing 20 pounds together and celebrating with a fun trip, etc., etc.

      Dig Deep and Find what Motivates You… TRULY MOTIVATES YOU. This is the “why”, which is the reason you will reach your goals. Make sure it is something that is very important to you. For example, you might want to run a marathon this year in memory of a family member that lost a battle with cancer or lose weight because you have a family history of Type 2 diabetes. Maybe it’s as simple as wanting to be happier with your partner, so you set goals to spend more time together each week. Try making a vision board or place motivational quotes, pictures, etc. in visible places to remind yourself of your goals every day.

      Get into a routine. Routine is key to staying on track. I know that life gets hectic and it’s not always realistic, but strive to be as consistent as possible. Going to bed and waking up around the same time each day (yes, even on weekends) is a healthy practice to ensure that you are getting quality sleep. Our body heals itself while we sleep which improves immunity, mood, attention span, and much more. Try to also eat your meals around the same time each day and at consistent intervals to keep your blood sugar stable and avoid overeating.

      Categories
      Blog Uncategorized

      Pomegranates, the other forbidden fruit?

      Pomegranates date back to the Greek goddess, Aphrodite, where she was said to have planted the first pomegranate tree. Because of their many seeds, pomegranates are often associated with fertility and abundance. Who knew?

      img_2301

      The juice of pomegranates also pack a huge antioxidant punch, which help protect the brain and other parts of the body from the damage of free radicals, which play a huge role in prevention of chronic diseases.

      Be on the look out for these lovely fruits- they begin to pop up in stores from September to January and can jazz up any dish or be enjoyed all by their pretty-selves!

      Five Ways to Enjoy Pomegranates:

      1. Sprinkled in oatmeal or cold cereal  
        img_2316
      img_2335

      2. In yogurt 

      img_2337

      3. On a salad 

      screen-shot-2016-11-06-at-8-44-51-pm

      4. In a festive drink 

      856e32d2-d086-4500-9372-b5c55b3e56b2

      5. Or savor their flavor all on their own  

      *Tip: Pomegranate seeds are full of healthful fiber, however, if your body is not used to a high-fiber diet, gradually increase the fiber in your diet each day while consuming lots of water to prevent intestinal upset- your welcome 🙂 
      Categories
      Blog Uncategorized

      Halloween Hangover: Candy for Breakfast, Lunch, & Dinner!?

      Halloween Hangover: The act of being sick from eating too much candy.

      Follow These 4 Tips to Get Back on Track;

      1. Understand HOW sugar affects your body.
      sugarpreventionfinal

      2. Plan Ahead.

      • Have a game plan- trust me, there is no candy shortage. Candy is sold 365 days/year, so you don’t need to overindulge just because of a “holiday”.
      • Plan out your meals. You’ve heard the saying “failing to plan is planning to fail”. Have a healthy dinner planned before/after taking the kids trick-or-treating so you don’t fill up on sugar.
      • Try some of these healthy recipes to get a sweet fix without the added sugars.

      3. Enjoy in MODERATION.

      • You don’t need to restrict yourself. Often times eliminating certain foods or food groups will lead to binging on the “forbidden” items and leave you wanting it even more. Go ahead, sit down, and enjoy a piece of candy. Try to avoid mindless eating in front of a computer screen, TV, or on the go. We tend to eat as much as 25% or more calories  when we are distracted!

      4. Get Moving! 

      halloween-candy-show-down