Why Am I Always Hungry?

Do you ever have days when you eat nonstop, but still feel hungry? After indulging do you feel awful and silently scold yourself? I am pretty sure we all have had these days. I know I have.

If you are shaking your head yes as you read this don’t beat yourself up. We are human, this stuff happens, and truth be told it will likely happen again. Remember tomorrow is a new day. Shake it off,  learn why and then come up with a plan.

First things first. Why does this happen? There are several possible reasons, but I would like to touch base on a couple common ones, along with suggesting behaviors that can help break this habit.

Dietary Deficiencies

This is when the body doesn't get enough essential nutrients from your diet, or when your body is unable to absorb and process nutrients after eating them.

Consuming Empty Calories

Another reason you may feel hungry frequently….Eating too many empty calories. Foods that do not contain nutrients or if the calories from sugar and fats outweigh the nutrients found in the food, it's considered to be a source of empty calories.

Empty Calories

Common empty calorie foods: junk food, cookies, cakes, candy, soda. You get the picture.

Tips to Satiety

When planning meals remember to include PFF a good source of protein, fiber, and heart-healthy fats. This is a great approach to reach satiety. Combining these nutrients also helps to stabilize blood sugar levels. Your body will be thanking you for all the delicious nutrients you have provided.

Lean Protein

Choose Lean Proteins – Lean, high-protein foods such as chicken breast, turkey breast, tofu, legumes, Greek yogurt, etc. can fill you up and give you the energy you need.

Fiber

Choose Fiber – Fibrous foods such as vegetables, fruits and legumes are excellent for regulating hunger. They also help improve your digestion! Incorporate a variety of fiber-rich foods to help you feel satiated throughout the day.

healthy Fats

Choose Healthy Fats – Avocados, olives, walnuts, seeds, tofu, soybeans, fatty fish. Options such as these will leave you feeling satisfied and will make your gut happy.

Drink plenty of water. Many times, we mistake hunger for thirst. Make sure you’re drinking water constantly throughout the day to stay hydrated and regulate hunger. You may notice that you feel less of a desire to reach for food and curb your appetite

Mindful Eating. This is when you listen to your bodies cues throughout the day to figure out what it really needs. This can take some time to perfect but only you can understand what your body is telling you. Is it telling you to eat, drink, or rest.

FYI - If your body is telling you to eat those empty calories, and sugar- you may want to consider a detox.

Eat slowly. We are always rushing. Do yourself a favor and slow down. When you eat slowly and mindfully, your brain has time to catch up to your mouth and therefore can send fullness signals to you when you are truly satisfied.

Final thoughts. Eating until you are truly satisfied and mindfully, consuming nutrient dense, healthful foods (remember PFF) provides us energy, and a sense of contentment. When this occurs there is less chance of having one of those days of nonstop snacking on those empty calories. Happy Eating!

To Carb or Not to Carb?

Good Carbs vs Bad Carbs

There is a lot of information out there about carbohydrates. Are they good, are they bad, should I carb load, eat low carb, eat carbs at all? The questions are endless, and the answers can be contradictory depending on which diet lifestyle someone chooses.

Not all carbohydrates are created equal hence the good carb, bad carb. Let’s compare the two.

Complex (good) Carbs

Characteristics of Good Carbs

Digest Slowly, give you prolonged energy, high fiber, feel full longer, natural sugar, low insulin levels, carbs used for energy, low glycemic, helps with weight loss.

Good Carbs

Rice - Specifically brown and wild rice which are all left in their natural state, retaining necessary minerals and fiber for healthy digestion.

Whole Grains - Oats, barley and quinoa are high in fiber, potassium, magnesium and selenium.

Leafy Greens - Kale, collard greens, dandelion greens, beet greens, sprouts, all are rich in micronutrients.

Starchy Vegetables - Carrots, sweet potatoes, butternut squash and pumpkin.

Nuts and Seeds - Almonds, walnuts, cashews, flaxseeds, hemp and pumpkin seeds are all good sources of omega-3 fatty acids.

Legumes - Beans and peas, great sources of fiber, folate, iron and potassium.

Simple (bad) Carbs

Characteristics of Bad Carbs

Digest fast, short energy, low fiber, feel hungry sooner, added sugar, spike in blood sugar, carbs stored in fat cells, high glycemic, contributes to weight gain.

Bad Carbs

Fruit Products - Sweetened fruit juice, fruit leather, sweetened yogurt, jams.

Grains & Grain Products - White rice, refined flour, white bread, breakfast cereal, couscous pasta, baked goods (such as donuts, cakes, muffins and sweets), corn syrup, cream of wheat.

Coated Nuts & Seeds - Honey roasted nuts, nuts coated with sugar or candy, sweetened nut butter.

Dairy Products - Ice cream, sweetened yogurt, creams.

Snacks - Potato chips, french fries, pretzels, corn chips, popcorn candy cookies, rice cakes, granola bars, candies and chocolates.

Carbohydrates in their natural, fiber-rich form are generally healthy and do not induce weight gain as opposed to processed and refined carbs. Make wise carbohydrate choices by prioritizing vegetables, fruits, legumes and whole grains. These will make you feel your best.

Remember what Michael Pollan said:

"Came from a plant, eat it; was made in a plant, don't"

Lessons I learned from my Garden

Never in a million years did I ever picture myself as someone who would one day have a garden. I could even keep a rubber plant alive never mind a whole a garden. But the more I learned about the power of whole foods, the importance of eating organic, and buying local, it became clear to me that growing as much of my own fruits and vegetables was a smart decision. It doesn’t get any more local or fresh than your own back yard!

I could have started with a few pots and containers to put on the patio you know ease into the whole gardening thing but not me, I ended up with a 30 x 30 area to grow lots and lots of plants. OMG stressful! But once the seeds were planted and I started to see the seeds sprout, stress turned into excitement. Once the plants are in the ground, I find myself getting up each morning pouring myself a cup a coffee and walking around the garden to check in on all the plants. It was not long after I realized that my garden not only provides me and my family fresh food but so much more….

Lesson 1 - Purpose

In midlife, having things you truly love and enjoy is non-negotiable. Kids grow up and don’t need you as much, so what better time for us Moms to find a new purpose in life. I have learned that gardening has become my new purpose, it is so good for my health, and not just in the physical way.

Lesson 2 - Gardening keeps you moving

Gardening involves a variety of physical tasks such as moving dirt, shoveling, digging, planting, weeding, and watering, which can help improve strength, endurance, and flexibility. I can’t tell you how many squats I do in a day when working in the garden, too many! A day in the garden can leave you feeling like you ran a marathon. It’s a great way to stay active.

Lesson 3 - Stress Relief

Studies show that spending time in nature and caring for plants can contribute to reducing stress levels and promote relaxation. I am fortunate enough to work from home. During my workday I walk outside take 5 and sit near the garden watching the plants sway back and forth, and hearing the buzzing of the bees as they search for plants to pollinate. It is a great way to destress and just relax. There is something calming about the warmth of the sun and the sounds of nature that makes you want to say OHM!

Lesson 4 - Natural Mindfulness

Gardening encourages mindfulness and being present in the moment. It is not enough to put a few herbs in a pot and hope for the best. You need to treat your plants like your babies. Pay attention to them daily, make sure you anticipate their needs; do they need water, or pruning, sunlight, less sunlight. These tasks are meditative activities that allows you to focus on the task at hand, quieting the mind and reducing anxiety.

Lesson 5 - Respect and Connect To Nature

Previous to having a garden I did not give much thought as to what I was buying at the grocery store or how it was grown. The only thing I would think of is buy organic when available. Now, having to learn the ins and outs of creating the best environment for my plants to grow, what they need to stay strong, and provide a good harvest, I have a whole new respect and connection with the earth and nature. I have not only learned to love and appreciate the dirt, but I do what I can to be a steward of the land.

Lesson 6 - The Nutritional Benefits

Being a Culinary Nutrition Expert having my own garden is a blessing. It is great to know I have the freshest of ingredients available in my back yard to create nutritious recipes for my family and clients.

Gardening Uses Your Brain

Engaging in activities that stimulate the brain, such as planning your garden layout or learning about different plant species, can help improve cognitive function and memory. Wondering what to plant, where, and when takes a skill that is honed every single year. No year is ever like the last.

There you have it lessons from my garden. I hope this inspires you to roll up your sleeves, put on your gardening gloves, and play in the dirt.

Planting Preparation

This year I purchased a grow tent. Basically, this acts as an inside greenhouse. Reason for this was to give the seedlings a happy, warm, environment to grow, so that when it is time to plant outdoors, they are well on their way to being strong, and hearty.

The tent is on for 24 hours a day and the heat lamps inside are programmed to heat up to approximately 78-80 degrees for 14 hours a day. Once the heat lamps are off the tent remains 70 degrees.

I started the seedlings the third week in March. A little later than I usually do. Below are some pictures of the crops from the very beginning in small containers, to being transplanted into larger containers when the roots have been well established.

My hope is that the plants will continue to thrive in the tent so that when they get planted outdoors, they will be large enough to produce vegetables earlier than in previous years allowing for a longer harvest. Wish me luck!

National Nutrition Month

Since March is National Nutrition Month let’s break down some fundamentals of good nutrition practices by looking “Beyond the Table”

Good Nutrition habits are not just about what we eat. It is a combination of knowing and understanding where food comes from, and how to respect and nourish our environment. This will allow our food to grow in abundance, and to its fullest nutritional ability.

Practice Tip 1: It will not be long before the local farmers markets will be open. Visit the local markets or local farms to help learn more about where foods come from, and how it is grown. Farmers are always happy to share information. Don’t forget to bring home your favorite fruits and veggies in support of the local farmers.

Farmers markets and farms

Pick a nice sunny day and visit the local farmers in your area. Pick up the freshest of goodies!

Practice Tip 2: You can also take a chance and try out your green thumb by growing some of your own food. This has been a learning process for me personally, but each year my garden gets a little bigger and a little better. There is nothing more rewarding than harvesting your own fruits, veggies, and herbs to share with your family and community. It doesn’t get fresher than that!

Grow your own

You do not need to grow a garden to enjoy fresh veggies. You can grow veggies and herbs in pots and place them on your deck or patio for easy use.

Being mindful of how to positively support our environment is important in the overall picture of good nutrition. If our environment is not healthy, how can we expect to grow healthy nutrition products?

Practice Tip 3: What we can do to contribute to a healthy environment is for one, create meals from leftovers to reduce waste. Secondly, buy from our local farmers whenever possible. If you buy from local farmers, the food does not need to travel long distances to get to you. Therefore, reducing the carbon footprint and ensuring a fresher more nutrient dense product.

Practice Tip 4: Start your own compost to give back to the earth. It does not need to be anything big.

Heart Health

Since February is Heart Health month it is the perfect time to think about, reevaluate, and adjust daily routines to promote a healthy heart.

When considering diet and heart health here are few tips to think about when making daily food choices:

Heathly Fats

Choose foods with less saturated fat, and more healthy fats such as food high in omega 3’s, like salmon.

Choose Fiber

Pick high fiber foods. Getting enough fiber is associated with lowering blood pressure and reducing inflammation. Oats is a good choice.

Low Sodium

   Limit the daily amount of sodium. The recommended guideline is less than 2,000 milligrams per day to prevent or treat hypertension and reduce risk of stroke, and cardiovascular disease.

Soy Protein

Add Soy Protein to your weekly meal plan, such as edamame, or tofu. Soy protein has been associated with lowering cholesterol levels.

Nutrition Resolutions or Not?

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     It is January and we all know what that means… Time to come up with New Years Resolutions. When we sit back and reminisce about the year that is about to pass, what we did and what we wished we did, or we can’t leave out what we regret we did. It is the time of year to look ahead and picture what the new year will look like.

I realized that we don’t need to wait for New Years to make resolutions, we can make them at any time of the year. Also, what if we thought of resolutions as mini goals? I realized that if I broke down the large resolutions into smaller tasks or goals, they would not be so scary. One year I told myself I wanted to go to the gym 6 days of week, and I wanted to give up sweets. Yeah right, I had 3 small children and a job I was lucky to get to the gym once a week, and was I really going to give up sweets, I think not. Instead, I cut myself some slack and made a plan to get to the gym 2 to 3 times a week and I allowed myself a couple sweet treats on the weekends, or a piece of dove chocolate after dinner. This was just enough to satisfy my sweet cravings when I had them.

My motto became:

Take one day at a time, one meal at time.

Here are a few additional tips to make your goals or resolutions more attainable.

Healthy choices

Look at every meal or snack as an opportunity to make healthy choices, make that choice the goal — not what you think that choice will ultimately do for you.

Get enouth sleep and activity

Make sure to get enough sleep, and activity. Sleep, activity and nutrition are connected. Not enough sleep adds to stress, which can lead to unhealthy eating habits. Don’t forget to move daily. Go for a brisk walk for 30 minutes or take a 20–30-minute class at the gym. Or set yourself up at home to do sets of squats, sit-ups, planks, and push-ups during commercial breaks of your favorite TV show.

Add your veggies

Increase your vegetable intake. Take baby steps, if you usually have 2 servings a day strive for 3 at first and build from there. Ultimately 5 servings of vegetables are optimal.

choose whole grains

Switch from refined, white grains to whole grain. Choosing whole grain pasta, bread or crackers can increase fiber, which is important for digestive health.

home cooking

Cook at home 1 more night a week. Try to cook just one more night a week with fresh ingredients. It’s a great way to cut down on hidden sodium and extra calories.

say no to sugary drinks

Cutting down on sugary drinks is an easy way to remove empty calories, and the same is true of juice, which many people forget about. Start by trying to cut out 3 sugary drinks per week, or drink one extra glass of water per day. Most of us don’t drink enough water, and hydration is key for metabolism to function properly.

meatless monday

Go meatless 1 day a week. Swap the meat in one or two meals for beans, lentils or tofu, for example, which are great, affordable sources of protein.

Small changes add up to big rewards. Remember take baby steps daily, and you will eventually build up to speed walking.

Breast Health

October is breast cancer awareness month, but it is not only important in the month of October to be aware of breast health and breast cancer. Both men and woman should be taking steps each day to support breast health. Please be sure to get your yearly mammograms, daily exercise, slow down, and find time for mindfulness and gratitude.

One way to help, is by making mindful choices in the foods we eat. Foods that help support healthy breasts are rich in vitamins A, C, D, Selenium, Sulforapane, and Omega 3 fatty acids.

Where to Find Vitamin A

Chicken Brown Rice

Beef Lentils

Turkey Eggs

Fish Cashews

Brazil Nuts Milk/Yogurt

Sunflower seeds Spinach

Where to Find Vitamin C

Citrus (oranges, kiwi, lemon, grapefruit)

Bell peppers

Strawberries

Tomatoes

Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower)

White potatoes

Where to Find Vitamin D

Cod liver oil

Salmon

Swordfish

Tuna fish

Orange juice fortified with vitamin D

Dairy and plant milks fortified with vitamin D

Sardines

Beef liver

Where to find Selenium

Beef

Turkey

Chicken

Eggs

Cottage Cheese

Brazil Nuts

Where to find Sulforaphane

Try to add any of the foods on the diagram each day to at least one meal.

Where to find Omega 3’s Fatty Acids

Wild caught cold-water fish such as salmon, mackerel, tuna, herring and sardines.

Nuts and Seeds - flaxseed, chia seeds, and walnuts.

Plant oils - olive oil.

Due to foods being overly processed today, it sometimes can be difficult to get the amount of vitamins and nutrients in our foods needed to be beneficial. Therefore, I suggest talking with your practitioner to see if adding daily supplements is advisable to help enable you to nourish your body fully.

Emergency Preparedness

It is not a secret that preparing your own meals without the processing, and added chemicals is the best way to consume food. It is the cleanest and healthiest option of all. But what if there was an emergency and preparing your own food is not an option?

September is Emergency Preparedness month. So, it is a good time to think about what foods to have on hand in case you find yourself in that unfortunate situation.

I am sure in this situation you may not be thinking about healthy options, but if you plan there are some foods that are healthier than others to have on hand for the family.

First and foremost - Bottled Water – lots of bottled water!

Canned meats packed in water – Tuna, Salmon, Sardines, and Chicken Breast. The nice thing about these is you don’t need to do much preparation to eat them. You can eat them right from the can if needed.

Tip: Buy the cans that have the pull tab just in case you don’t have a can opener in your emergency supplies.

Freeze Dried Fruits and Vegetables – This is a good way to obtain some needed. vitamins and minerals we all need, since fresh may not be an option in an emergency.

Canned Beans – No need to cook, just need a fork and some bottled sauces (if you like) such as hot sauce if you would like to add a little different flavor. Not to mention they are packed with fiber and necessary vitamins. Tip: buy organic with little to no additives.

Whole Grains – Whole grains such as cereals, crackers and rice.. Stock up on cereals with less than 5 grams of sugar. Whole grain rice is a good option if you have the ability to heat water.

Instant Oatmeal – If you have a way to heat up water.

Assorted Nuts and or Trail Mix – Go nuts stock up!                     

Peanut Butter and or Nut Butters – Try to choose products most natural with the least amount of ingredients. The less ingredients = less processing.

Best case scenario is never needing to dip into your emergency stash. But if you do, these items will be helpful in getting your family the nutrients needed to get by day by day until conditions improve.

Time Saving Cooking Tips

I don’t know about you but growing up my mom always had a full dinner on the table by 5:30 sharp. Most meals consisted of a serving of meat, vegetable, and a starch. She worked all day, came home, and started to prepare dinner. She made it look effortless. Now that I have a family of my own, I realize that my mom likely spent more time planning our family meals than I realized.  

We all want to serve our families well rounded healthy meals, right? As a Culinary Nutrition Expert, it is my duty to be sure I am serving meals that are nutritious, and delicious. The best way I know how to accomplish this is simple…….Meal Preparation.

                             “For every minute spent planning, an hour is earned.” Thinkfit.

Meal Prep Ideas and Recipes

In meal prepping it is a lot easier to plan healthy, balanced, and delicious meals. You won’t be rushed after a long day of work to create a nutritious meal. It will already be done. There are different ways to meal prep, there is no right or wrong way. You need to figure out which one works best for you and your schedule.                   

Make Ahead Meals – Try putting together a hearty casserole the night before you intend to serve it to the family is a great time saver. Give this recipe a try - Enchilada Casserole

Batch Cooking & Freezing – Doubling up recipes and portioning them out to be frozen for future meals. Give this recipe a try - Creamy White Bean Soup

 Meals for One - Prepare food and portion it in single-serving containers. (Usually enough to last a few days.) Give this recipe a try - Roasted Broccoli Chicken and Barley Bowl

Ingredient Prep One Pan Meals- Chop veggies, (but not too far in advance) mix spices, or marinade meat in advance to save time when you’re ready to cook. Give this recipe a try - One Pan Shrimp with Asparagus and Feta

                    “To eat is a necessity, but to eat intelligently is an art.” – ThinkFit

  Benefits to Meal Preparation

Reduce Stress – Ever have those days when it is 5pm, and you have no idea what to make for dinner? Well, if you give meal prepping a chance you won’t need to stress about that any longer.

Manage Portion Size – In meal prepping it will allow you to be more mindful of how much per serving size, and therefore more control over how many calories per serving.

Time Saver – I find the most time-consuming part of making meals is the preparation. If you do most of this ahead of time the more time you will have to enjoy the fruits of your labor and relax afterword.

Money Saver – If you take some time to meal prep it is less likely to spend the money on take out on the evenings when you can’t think of what to make.

                     “To eat is a necessity, but to eat intelligently is an art.” – ThinkFit

Back to School Culinary Nutrition Tips

The cooler weather is slowing making its way to the Northeast, which means the Fall season is around the corner. Autumn is a beautiful time of year with crisp air, a plethora of striking fall colors, and the beginning of the school year. It is perfect time to start schooling our kids on nutrition, to help set them up for academic success.

Below are six back-to-school culinary nutrition tips that can help reduce cold and flues that are prevalent in the fall, as well as providing sustained energy throughout the day.

You know what they say…. Breakfast is the most important meal of the day. Make it a good one!

Hearty Breakfast

Overnight Oats are easy to make in Mason jars the night before, and your child can customize this dish with their favorite fruit toppings.

Recipe: https://www.theresastable.com/recipes-2/blueberry-overnight-oats

Let’s face it kids lead very busy lives these days. School, sports, music classes. They tend to jump from one activity to next. Being well hydrated will help keep them sharp in their thinking, energized, and will aid in digestion.

HYDRATE, hYDRATE

Throw a couple of bottles of water in kid’s backpack for an easy grab. More if they are involved in after school sports or activities.

It is easy to throw in a bag a of chips or cookies to a bag lunch. However, many of those convenient snack foods are not the best for gut health.  It is important to balance out the good bacteria versus the bad bacteria that can accumulate in our bodies from excess sugars and processed foods. Probiotics can help with that balance.

Dialy DOse of Probiotic

Add a Greek yogurt as part of lunch or a snack.

We want students to be the best they can be inside the classroom and out. Adding healthy fats and omega 3’s to your child’s lunch daily can benefit students with their mood, attention, focus, metabolism, energy, and the immune system.

Healthy Fats

Add avocado to a sandwich, or if allowed you can add a small number of almonds, or pumpkin seeds as a snack. You can also add hemp seeds or chia seeds to yogurt.

Kids don’t think about how many times they poop in a day. They don’t care. But it is important to provide foods to your child to help them stay regular. Fiber does just that, it helps to absorb food more efficiently, maintain healthy blood sugar levels, and produce vitamins.

Healthy Dose of Fiber

Add simple fresh cut fruits and vegetables as a snack, and part of lunch each day.

Growing children need sleep! It is vital to their mood, behavior, and attention. 

Get your ZZZ’s

TIPS: To help your children get a good night’s sleep:

·       Stick to a regular bedtime routine                                                 

·       Remove electronic devices from your child’s bedroom

·       Sleep in a dark room.

Creating good eating habits when kids are young is a great way to help set them up for nutrition success as they grow into adulthood. Make it fun!. Involve the kids in making their lunches and deciding on proper snack foods. You may not be able to apply all the tips into a daily ritual and that is okay. Start slow introducing new nutritional foods. Overtime you will be pleased to observe kids actually asking for sliced fruits and veggies in their lunch box.

Sugar: How Unsweet It Is

Hello friends, this month I wanted to start talking about a topic that many struggle with controlling. SUGAR!

To learn more about if we need sugar in our daily lives, the different names sugar can go by, and the potential issues sugar can cause, I would like to introduce my guest blogger Dr. Salvatore Fiorentino. A Naturalpathetic Doctor with The Center for Natural Heath.

Learn more about Dr. Fiorentino

Sugar: How Unsweet It Is

Sugar is one of the essentials to life. It fuels almost every cell in the body. In fact, sugar is a primary source of energy for your brain and is fueling it right now so that you can understand what you are reading. However, before you run off to eat some sugar and/or sugary foods, keep reading to find out why this isn’t such a good idea.

The simplest forms of sugar are glucose and fructose. Fructose is found in fruits, which many of us consume each day. Glucose is found in many different foods, including fruits. However, much of it is bound to another type of sugar, such as fructose. Most glucose is found in a bounded form. Carbohydrates are one of the main sources of glucose. They are made up of sugars, starches, and cellulose. This means that your body must break down carbohydrates to liberate the various kinds of sugars from it so that it can be used for energy.

A List of Foods Containing Carbohydrates:

• Breads, grains

• Nuts and legumes

• Starchy vegetables

• Fruits

• Honey

Glucose is commonly added to processed foods in the form of something called dextrose, which usually is extracted from cornstarch. Fructose is also commonly added to processed foods in the form of high-fructose corn syrup. Both cornstarch and high-fructose corn syrup (also extracted from cornstarch) are not healthy for your body and may cause serious health issues.

Another form of sugar is something called sucrose. Technically, sucrose is the scientific name of sugar. Sucrose is made up of both glucose and fructose. It occurs naturally in many different fruits, vegetables, and grains. However, it is often added to many processed foods, such as cereals, canned foods, ice creams, candy, soda, juices, etc.

Do we need sugar to live?

Your body only needs small amounts of sugar per day to survive. In fact, most, if not all, sugar that you consume comes from your vegetables. If you eat sufficient amounts of vegetables daily, you can get all the energy that your cells need through its sugar content. This also means that adding pure sugars to your diet isn’t necessary and, in fact, is often harmful to your health.

 It’s important to understand that any sugar that is not immediately needed by the body for energy will convert to a storage form of it. This storage form of sugar can be used at a later time when needed. To create the storage form of sugar, the body must first convert unused glucose (sugar) to glycogen. Then, that glycogen converts to fat (storage form of energy). Yes, consuming too much sugar is one of the main ways to cause weight gain and obesity. Don’t’ get me wrong, we all need at least some fat in our bodies to be healthy. However, too much of it can be harmful to your health.

Stored fat in excess within the body is associated with inflammation. And, as you may already know after reading any of my other articles, inflammation in the body will lead to chronic disease if not addressed while in its acute state.

On a side note, the body is made up of trillions of cells. Two or more cells that come together are called tissues. And the cells that make up tissues need energy to fuel their life-sustaining processes. That energy comes in the form of sugar. However, sugar cannot get into the cells of the body without the help of something called insulin. Insulin acts as a sort of bridge or tunnel that is used to allow glucose to cross from the blood through the cell membrane and into the cell’s cytoplasm (nutrient rich fluid inside the cell) where it can be used for energy.

When we consume a lot of sugar repeatedly, the body’s pancreas, which makes insulin, becomes taxed. When this happens, it can lead to decreased production of insulin. In addition, the insulin receptors located on the walls of the cells (where insulin docks) can become desensitized. When either of these last two processes occurs, it will prevent sugar from getting into the cells, which means that it will not be used for energy. This will cause sugar to stay in the blood vessels and keep circulating around the body. This will cause damage to the body’s tissues over time. When this occurs, we call this type II diabetes. It will also lead to weight gain, which will make this condition (diabetes) worse.

Diabetes is very dangerous. That’s because sugar acts as an acid to your tissues. Acidity causes inflammation, which leads to the breakdown of tissues. You may have heard that people with diabetes are at risk of strokes, heart disease, fatty liver, kidney disease, etc. That’s because excess sugar in the blood vessels will erode the blood vessels from the inside out until they become weak and possibly burst in the most vulnerable areas. When this happens, it is called an aneurysm or a stroke (when it happens in the brain). And, remember this, the most vascular parts of the body are located in the organs. That’s why we often see organ failure in people with diabetes.

Some of the Negative Effects of Excess Sugar:

• Can cause weight gain

• Increases risk of heart disease

• Increases risk of type 2 diabetes

• Can weaken your immune system (increased susceptibility to infections!)

• May increase risk of cancer (it can feed existing cancer cells as well)

• May accelerate the aging process, including the skin

• Implicated as one of the causes of acne

• Causes tooth decay

• May cause gum disease (which also can negatively affect the heart)

• Feeds bad microbes as well (especially yeast/fungi and Lyme spirochetes)

• Causes you to feel tired after the initial energy high/rush from eating it

If you are someone who likes sweets, then the following information may be for you. The good news is that there are substances that are sweet but do not have the same negative effects as sugar. They don’t cause weight gain, they do not increase glucose level in the blood, and they basically tend to be much safer to eat.

Alternative Sweets:

• Monk fruit

• Stevia

 Organic monk fruit extract is 150 to 250 times sweeter in taste than table sugar, has zero calories and carbs, and does not raise blood glucose level. At this time, there are no known side effects from eating it, unlike many other alternative sweeteners.

Organic stevia is a natural sweetener that tastes 200 to 300 times sweeter than table sugar. Stevia also does not raise blood glucose levels, and like monk fruit, it tends to be a safer option than many other alternative sweeteners.

Alternative Sweeteners that are Best to Avoid:                   

• Aspartame

• Phenylalanine

• Saccharin

• Splenda

• Sucralose

• Sweet ‘N Low

• Twinsweet (Aspartame-acesulfame salt)

• Glycine (can be of benefit for other purposes, however, not as a sweetener alternative)

• Equal

• Glucan

• Kaltame

• Neotame

• NutraSweet

• Nutrinova

In conclusion, sugar has its benefits for the body. However, eating too much of it, which most of us do, can cause damage to the body leading to chronic health conditions. Two safer alternatives to sugar are organic monk fruit and organic stevia (pure). These alternatives will not raise your blood glucose level, and they do not have known negative health effects at this time.

Feel free to visit my website: www.thecenterfornaturalhealth.com , follow me on Instagram (@dr.fiorentino), and like me on Facebook (@DrFiorentinoND). You can also get my Free 30-Day Guide to Optimizing Immune Function here: https://www.thecenterfornaturalhealth.com/30-day-guide-2/ .

Kindly share this article with anyone who may benefit from it.

Whole Grains vs Refined Grains

Ever get confused as to what are whole grains and what are refined grains, does it even matter? If you are trying to obtain the most nutrients out of your diet than yes, what you choose really does matter.

Whole Grains are made up of 3 parts: Bran, Endosperm and Germ. Each section provides different healthful benefits. 

1. Bran – Outer layer of the grain and is a good source of fiber.

2. Endosperm – Middle layer of the grain which contains starchy healthy carbohydrates and proteins.

3. Germ – This part of the grain is where healthy fats are stored.

For additional information, read “Whole Grains” on Harvard’s School of Public Healthy website.

Refined Grains are whole grains that are missing one or more of the three parts. How does this occur? It happens when the whole grain gets milled down and processed. When this process takes place, it strips the whole grain of its vital nutrients.

There are many whole grains to choose from, and most are naturally gluten free; therefore, safe for those with gluten allergies or intolerances. The link below will give you a list of whole grains and their benefits. But you should always ask your physician to be safe.

For the list of whole grains and benefits click here.

One of my favorite breakfast recipes to get those grains into my diet are Overnight Oats. This is simple and very versatile. I encourage you to play with flavor combinations such as adding fresh fruits, nuts, seeds, natural peanut butter. Go crazy, add whatever strikes your fancy!

For my favorite Overnight Oat recipe please go my website: https://www.theresastable.com/recipes

Growing Traditions

Spring has finally sprung and so have my seeds!

Last year my family and I planted our very first garden with fresh fruits and vegetables. Since I truly do not have a green thumb, I was pleasantly surprised to see how productive the garden became. After seeing the actual “fruits of our labor” Mother’s Day weekend has officially been renamed Family Planting Weekend, and now is the time to get prepared.

I would certainly understand if you were thinking… why should I listen to someone without a green thumb? I will tell you why, I have a secret weapon (which is really the reason the first year’s garden was so successful).  My secret weapon is this handsome fella, my son Robbie. He has a bachelor’s degree in biology and seems to know a whole lot about plants. This year instead of buying the young plants at the local nursery he taught me how to start planting the seeds indoors. 

First things first; Before you start the indoor planting process you need to know what seeds to plant and when.  For example, I started sunflowers, peppers, eggplant, tomatoes, and some herbs inside. 

For information on other plants to start inside refer to this link: https://www.almanac.com/gardening/planting-calendar

If the window has passed to plant specific seeds indoors no worries, there are many vegetables that you can directly sow into the soil such as: squash, cucumbers, and radishes to name a few. 

For this information refer to this link: https://growagoodlife.com/vegetables-direct-sow/

“Growing your own food is like printing your own money.”

— Ron Finley

Ready to Sow!

What you need:

1. Unless you have seeds left over from last year, buy the seeds you would like to plant. I had some seeds from last year and bought organic seeds.

2. Organic seed starter mix

3. Potting containers 

4. Water bottle preferably a spray bottle for better control

Prepare:

1. Prepare containers- if your containers do not have drainage capabilities already, poke a small hole at the bottom.

2. Fill the containers with seed starter.

3. Follow the directions on the back of the seed packet and place seeds at the proper depth into the seed starter. 

4. Using your finger or back of a knife gently move the soil to cover the seeds. Be sure not to disrupt the planted seed.

5. After sowing, set the containers in a warm location.

6. Using spray water bottle moisten the soil. 

7. As soon as seedlings emerge, place pots in a bright location.

8. Cool room temperature is best for seedlings.

If you do not have an area to plant a garden, you can always plant some of your vegetables and herbs in containers. 

Tips on vegetable container planting please see link: https://www.thespruce.com/great-vegetables-to-grow-in-containers-848214 

Whichever method you choose, growing your own food is extremely rewarding, and not to mention the flavor of fresh grown fruits and vegetables is out of this world. 

Stay tuned for progress updates on our inside seed planting to the outside garden. Cheers to a fruitful 2021 Harvest, and great big thank you to my supporting planters my family.

 Happy Planting!

Spring Cleaning Your Gut

Could you believe it is March? Do you know what that means? We are only a few weeks before the start of spring. I do not know about you, but spring cannot come soon enough. I am looking forward to the regular sunshine, return of the green grass and leaves, blooming flowers, and spring cleaning!

Not just any spring cleaning, I am talking about the spring cleaning of your gut!

How do you know if your gut health needs to be improved?

Here are some common problems believed to occur with poor gut health:

1. Upset stomach after eating

2. Weight changes without change in routine

3. Fatigue, sleep disturbance

4. Inflammation

5. Skin rashes

If you experience any of these symptoms spring cleaning for your gut could be a great start to improving your overall gut health. Having a healthy gut is important for our bodies to function properly. Without a healthy gut we can potentially open ourselves up to chronic disease. 

““All Disease Begins in the Gut””

— Hippocrates

Suggestions to improve gut health:

1. Lessen stress levels

2. Be sure to stay well hydrated

3. Eat slowly

4. Find out if you have any food intolerances

5. Take a prebiotic or probiotic

6. Change your diet

7. Stay away from processed, high sugar, and high fat foods

Food to consume to start cleaning:

1. Fermented foods: kimchi, sauerkraut, yogurt (Source)

2. High fiber foods: peas, oats, bananas, beans, and legumes (Source)

3. Garlic and onion

4. Collagen boosting foods such as bone broth (Source)

To learn more about foods to consume and how to prepare them for gut health feel free to reach out to me at theresa@theresastable.com.

Turning Winter Blues into Happy Days!

February is a short month but there are no doubt days that seem to just drag and drag, and so does the winter, especially when it is cold and snowy. If you enjoy the cold weather and indulge in winter sports good for you! It can be invigorating being out in the cold air, not to mention keeping active helps keep your mind and body in tip top shape. But what if your activity level at this time of year tends to be more sedentary like curling up by the fire binge watching TV shows and movies, well then winter really drags, not mention can be down right depressing. Would you believe certain foods are linked to turning around those winter blues to happier days?

Left side: Average experienced eating happiness (colour intensity: darker colours indicate greater happiness) and consumption frequency (size of the cycle) for the 14 food categories. Right side: Absolute share of the 14 food categories in total experienced eating happiness. Click for Source

Foods that Promote Happiness

I believe many of us are feeling anxious more than ever these days, not to mention experiencing bouts of depression. Feeling this way can lead to lack of sleep, motivation, and sadness to name a few. Here are some food choices that may help turn that frown upside down.

Oats

Wild Fish

Berries

Dark Chocolate

Here are some food choices that contain the essential nutrients to fuel the brain and help to create a healthy gut. They maybe just what you need to turn that frown upside down.

• Oats - will give your brain more tryptophan, which can increase happiness, and omega-3 fatty acids, which acts as a good antidepressant. 

• Wild Fish – high in omega 3s which is good for brain health.

• Berries - Berries are rich in disease-fighting anthocyanins, which may lower your risk of

• depression.

• Chocolate - Dark chocolate is rich in compounds that may increase feel-good chemicals in your brain.

That is right, I said chocolate. Chocolate has many benefits, but you need to be sure you pick the correct chocolate. The darker the better. Rule of thumb pick a chocolate with 70% or more Cacao to obtain the health benefits chocolate has to offer. See more about Cacao.

These are just a handful of foods that promote happiness. Want to obtain a better understanding of the connection between these foods and more, plus how they impact happiness click here.

Kick Start Your Wellness Journey in 2021

2020 was a roller coaster ride for everyone, the pandemic, lock down, quarantine, and the stress and anxiety that took over people during this period was higher than normal. Many of us found ourselves working from home, and not getting out and socializing as we used to. Our work and social habits may not have been the only habits disrupted due to the pandemic.  During all these changes you may have noticed a change in eating patterns. Maybe your meals have become less balanced because your grocery shopping less and simply grabbing what is available, or perhaps you are forgetting to eat during the day. There could be numerous reasons for feeling “off”.

But it is a new year and that means a new start! I believe everyone is looking forward to better times in 2021. As we look at 2020 in the rearview mirror let us jump into 2021 with a renewed commitment to ourselves. It is safe to say we will not go back to what we knew as “normal” right away; But I am optimistic that there is a light at the end of tunnel. So, I say let us start by making 2021 the year of you!

I know you are busy, and you likely are being pulled in many directions. Which trust me I can relate!. But this can make it challenging to keep good eating habits. I am here to share with you that by prioritizing your own wellbeing and being more mindful of your nutritional needs will help make you more effective in balancing all the other activities; be it your job, family, children what ever it is that keeps you busy. Your wellness matters and should be number 1 priority.  

Before you can make any changes, you need to understand what is problematic for you. The answer to this will be different for everyone. As our bodies are unique. There is no “one size fits all” when it comes to individual nutrition.  For example, dairy may bother you but maybe perfectly fine for someone else. First and foremost, start listening to your body.

Tips on How to get started -

• Make the commitment. Simply making the decision to do something for you can sometimes be the hardest part.

• Take baby steps. Remember it is not a sprint it is a marathon. The goal is to make small changes as you go to create better eating habits to adopt for life. This does not need to be difficult.

• Keep a journal for 30 days. Record each meal, time of day, and note how that food makes you feel. The objective here is to uncover any patterns between what you consume and how your body responds.  Once you know that you can begin to move toward making any adjustments needed, whether it be food adjustments or obtaining help to better meal plan with better food choices

Baby Steps

By making small changes over time will make it easier to stay the course, and those small changes eventually add up to big changes that will make your body thankful.

And remember……

“Take care of your body, It’s the only place you have to live”…. Jim Rohn

Holiday Helpings

This is one of my favorite times a year. For me growing up in a large Italian home the holidays were always centered around being with family, and friends, sharing holiday traditions, and of course traditional holiday meals. And if I am being honest, not all traditional meals in my family are what I would consider to be “healthy”. I am sure many of you can relate!

We tend to give ourselves a pass when it comes to holiday eating. Justifying our eating habits with things like, “it is just one day, I’ll do better tomorrow” or we make a game plan with ourselves such as; I won’t eat all day, I’ll just wait for the “good stuff”. Sound familiar?

Nobody wants to miss out on those family favorites and you shouldn’t. Here are some tips to help you make a new game plan with yourself over the holidays. This game plan will help you be mindful toward healthy holiday choices without feeling guilty. These tips are useful for any gathering not just the holidays.

1. Don’t skip meals to try to save your calories for the big celebration. This can lead to actually overeating.

2. Revamp favorite holiday recipes. This will allow you to still enjoy but with less guilt. Not to mention keeping traditions alive.

3. If traveling elsewhere for the holiday contribute a healthy dish. This will guarantee at least one healthy option available.

4. If traveling elsewhere eat something healthy before you leave. This way you are not too hungry in case there are not a lot of healthy options to choose.

5. Carefully choose your splurges. Try not to over do it. Pick small amounts of a couple holiday favorites instead of the dishes you can eat any other day of week.

6. Eat in Color. Fill most of your plate with festive colorful foods such as greens, fruits and vegetables.

7. Eat until you are satisfied. This will avoid that yucky overstuffed oh no what did I do feeling!

8. Choose a mocktail. Save the calories from the alcohol and opt for a tasty holiday mocktail.

9. Save the best for last. Enjoy a special treat or two. One night will not throw away all your hard work. Just don’t over indulge.

10. Enjoy the company. The food is awesome, and yes something to relish. But the most important tip I can share with you this holiday season and always - Concentrate on spending and enjoying the time and the company of your loved ones.

From my home and family to yours. Enjoy the holiday season!

Be Well, Theresa at Theresa’s Table

Immune Health

     Boosting immune health is nothing new., but it has become a prominent topic in today’s environment between COVID -19, and viral flu season. We need to look at what we can actively do to support and boost our natural defense system.

As a matter of fact ever sense the pandemic hit I have made the conscience choice to revisit my Natural Path doctor. I wanted to be sure I was doing everything I could do to be in tip top immune shape.

Of course we all know we should be doing our part daily with washing hands, social distancing and wearing masks. But I would like to add that we should also be mindful of what we are eating. What are good choices to make, and what are the bad when thinking about boosting our immunity?

On the NO, NO list : Alcohol, fried foods, sugar, sweetened foods or beverages, and processed foods.

On the Go For It List: local fresh, organic fruits and vegetables. These contain many of the needed nutrients such as natural Vitamin C, antioxidants, and minerals that help to support our immune cells and protect them from getting damaged. 

Key Nutrients in Immune Health : Vitamins A,C,D,E, Zinc and Selenium

Common foods known to support immune health

Citrus Fruits – High in vitamin C Red peppers - High in vitamin C

Broccoli – Vitamin packed A, C, and E Garlic – Helps fight infections

Ginger – Lowers inflammation Spinach – High in C (fights infections)

Yogurt – High in vitamin D Almonds- High in vitamin E

Sunflower seeds -High in vitamin E and selenium Turmeric-Antiviral and anti-inflammatory

Green tea – High in antioxidants Poultry – Anti inflammatory – the broth

Shellfish – oysters, crab, lobster, mussels high in zinc

Immune Boosting Smoothie

Taste like a creamsicle, YUM!

Ingredients:

1 - 1.5 cups citrus fruit oranges, tangerines, mandarin...  

•1/2 to 1  large carrot cut into spears for easier blending

•1/2 of an avocado for creaminess

•½ teaspoon ginger

•½ teaspoon ground turmeric to taste

•1 Tablespoon honey for sweetness

•1/2 - 1 cup non-dairy milk of your choice

•1 cup of ice

Instructions:

Add all ingredients to blender. Start with ½ cup of non-dairy milk.

Blend till smooth. Add more milk if needed.

“Take care of your body, It’s the only place you have to live”…. Jim Rohn

Gardening with a Brown Thumb

If someone had told me 5 years ago that I would be the mother to a garden with fresh vegetables, I would have told them I can’t even keep a house plant alive for more than a week, you want me to care for a whole garden!  And that would have been true.

But today I am the proud Mom to a 21 x 23-foot garden filled with colorful veggies, fresh herbs, and a strawberry patch. Which is proof that even if you are known to have a brown thumb like me, it is possible and fun to grow your own fruitful, plentiful garden that will make you proud.

Theresa’s Garden 2020

Pretty impressive right? You know what they say go big or go home. I am not going to lie this was not easy, and I certainly did not do it alone. It was truly a family project that my husband and kids took on with me for Mother’s Day.

We researched the best vegetables to grow in our area, companion plants, organic fertilizers, and lots more. It has been continual learning, a work in progress, and a labor of love.

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Why Grow a Garden? For me it was a variety of reasons:

·         Convenience of having fresh veggies out my back door to create delicious recipes

·         Saving money on groceries

·         Reducing stress

·         But the biggest reason for me is the fact that I know exactly what was put into growing my food and where it came from.

As a culinary nutritionist my goal is to create delicious meals using the freshest, cleanest, whole ingredients available. My backyard garden has been able to produce just that.

I am proud of the harvest produced from my first garden. There were lots of successes and couple not so successes as I would not consider them failures but lessons for next time. And I think I can finally turn in my brown thumb for green one!

I look forward to sharing delicious recipes with you all using my homegrown ingredients in next months blog. Until then remember this…

“Take care of your body. It’s the only place you have to live.”  —Jim Rohn