healthy fats (and why you shouldn’t avoid fats)

DON’T FEAR FATS! ✋

While low-fat diets were once promoted as the holy-grail to weight loss, studies now show that low-fat diets are not effective for weight loss or for overall health. Quality fats are a vital part of a healthy diet as they are necessary for proper absorption of essential vitamins, help regulate hormones and mood, improve insulin sensitivity and reduce inflammation.

So don’t be afraid to incorporate healthy fats into your meals! ☝Here are some great sources:

 •Olive oil, coconut oil, flax seed oil, etc.
•Nuts, seeds & nut butters, like walnuts, almond butter, tahini, hemp & chia seeds
•Organic Butter / Ghee
•Avocado
•Wild salmon & Whole eggs
•Dark chocolate

By adding fats to your meals, not only will your food taste more delicious, but you’ll also leave the table feeling more satisfied!

 

Be well,
Tina

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Top Greens Superfoods

TOP 3 GREEN SUPERFOODS 🌱🌿

While I find the word “superfood” to be completely over-used these days, especially since all whole foods offer nutrients making them pretty “super,” I’d still like to give the title to my three favorite greens powders!

These “superfood” greens are packed with nutrients and offer many health benefits. I’ve listed just some of the health benefits below:

💚{Top Green Superfoods} 💚

🌱Spirulina ~ blue-green algae that helps boost the immune system, regulate cholesterol and blood pressure. It contains chlorophyll which provides vitamin A, B vitamins and iron. It’s also a great source of protein and essential amino acids!

🌱Morninga ~ comes from India’s ancient “miracle” tree. It’s high in antioxidants and vitamins, including iron, magnesium, zinc, vitamin A, vitamin C, as well as B vitamins. It’s also a great source of calcium, potassium and protein, and can be used to help balance cholesterol and blood sugar levels.

🌱Chlorella ~ this algae contains chlorophyll, beta carotene and is a great source of vitamin C, iron and protein. Chlorella has also been known to help rid the body of heavy metals and other toxins. You’ll want to look for “broken cell” or “cracked cell” Chlorella as this will aid in digestibility and absorption.

I’ll be completely honest – none of these greens powders taste amazing 😬, however, the flavor of these powders can be easily masked in a fruit smoothie!

Be well,
Tina

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The power of allowing yourself to eat

How do you avoid all of the tempting foods and treats during the holidays?
You don’t!

Restriction/Deprivation = Greater urge to eat with less self-control = Overeating/Binge = Food guilt = “Start fresh tomorrow” by restricting again.

It’s a vicious cycle that produces so much food anxiety that it can ruin your experience around the holidays, dinner parties and gatherings.

And this is why diets always backfire. When you follow a diet, it will tell you what to eat and what not to eat. Which foods are “good” and which are “bad.” And diets tell you to eat a certain way 100% of the time (pssttt, impossible. We’re humans not robots). This sets us up for nothing but food fear and guilt, and creates an unhealthy relationship with food.

In a healthy, balanced lifestyle, there’s a time and place for all foods. No foods are off-limits, and knowing this, we can allow ourselves to enjoy what we want, without guilt. Moderation can be more easily achieved because the feeling to have it all ‘now or never’ (which often stems from restriction/deprivation) goes away!

You can enjoy some chocolate or ice cream or pizza, have enough of it to feel satisfied, and stop there because you know you can have some again tomorrow if you want.

So before you dive headfirst into the dessert table, remind yourself that it doesn’t have to be starve or stuff. There’s an enjoyable balance in the middle. And that’s food freedom.

Want to stop dieting and find a healthy balance with food?!
Start with a FREE 1:1 Virtual Coaching session: fill out the form below or email tina@nourishedwellness.com

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adrenal fatigue

adrenal fatigue 1

Adrenal fatigue is unfortunately very common these days. As a whole, people tend to be under more stress, sleeping less and exposed to more toxins than ever before.

Your adrenal glands are responsible for balancing the hormones in your body, which are essential for daily function, and they play a crucial role in stress response. During high-stress situations, the adrenals release adrenaline, the fight-or-flight hormone, and slow down other system, like digestion, to focus all of the body’s energy on survival. Which is why eating when you’re stressed out is not the best idea…

What causes the adrenals to burn out?

  • Chronic stress (psychical, mental and emotional)
  • Environmental toxins
  • Lack of sleep
  • Poor dietary choices

All of these tax the adrenals, and over a prolonged period of time, can lead to adrenal fatigue.

Symptoms of Adrenal Fatigue:

  • Anxiety
  • Lack of focus
  • Irritability & mood swings
  • Exhaustion
  • Racing thoughts
  • Cravings, especially for sweet and salty foods
  • Difficulty sleeping
  • Hormonal Imbalances

Also, many of those with adrenal fatigue will describe themselves as feeling “tired, but wired.”

How to support your adrenals
Stress Management – Since your adrenals react to stress, this is a biggie. Make sure to carve in some “me time” every day! Meditate, do yoga, go for a walk, read a good book, listen to music, laugh daily.adrenal fatigue 1 Sleep – Aim for 8 hours of quality sleep every night. Try to get in bed around the same time each night and get yourself on a consistent sleep schedule. 

Avoid caffeine – Not only does it affect your quality of sleep, but caffeine prompts your adrenals to release the same stress hormones that it does in response to a stressful situation.

Reduce your sugar intake – Especially artificial sweeteners and processed sugar in cereals, candies and desserts. Opt for natural sweeteners like stevia, raw honey or pure maple syrup.

Choose to whole foods – The majority of processed foods contain artificial ingredients and additives and refined sugars, grains and oils, all of which are void of the nutrients your body needs to function optimally. It’s best to stick to nutrient-dense whole foods like vegetables, fruits, avocado, coconut and olive oils, whole grains, nuts, seeds and quality proteins.
adrenal fatigue 2

Incorporate adrenal-supporting herbs and supplements into your diet – Magnesium, Ashwagandha, B-vitamins, Holy basil and Fish oil all can help restore and repair your hard-working adrenal glands.

Focus on making lifestyle changes that will improve your health and well being for the long-term.

I’d love to help you! If you’re interested in one-on-one health and nutrition coaching, send an email to TinaOhWellness@gmail.com!

Be well,
Tina

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