A quick guide to nutrition during pregnancy. What to eat, what to avoid, and diet hacks for a successful early pregnancy.
My tips for creating and implementing a meal plan for family dinner.
“What is a Healthy Diet?’ is a question I get asked all the time. The truth is, there is no short answer. The World Health Organization defines a healthy diet as an eating pattern which “helps to protect against malnutrition in all its forms, as well as [chronic] diseases such as diabetes, heart disease, stroke, and cancer.” To me, that leaves a lot on the table. So often, the word diet alone makes us think about restriction and discipline. I prefer the greek term, Dieta, meaning ‘way of living.’ Our daily eating pattern is shaped by much more than just avoidance of disease or malnutrition— things like personal beliefs, preferences, socioeconomic status, and importantly, lifestyle. There is no established optimal diet for humans; but eating choices can drive us closer or further from health. Here are some things I consider when defining a ‘healthy diet’: Nutrient Density. Nutrient density is the amount of micronutrients relative to calories in a food. This is different than energy density (which refers to foods with high-calorie per gram ratios). Processed foods tend to be “empty” and low in nutrient density in that they offer a lot of calories and fewer micronutrients. The first step in establishing a healthy diet is replacing processed foods with nutrient-dense whole foods. This includes fruits, vegetables, whole grains, nuts, seeds, beans, legumes, and protein. Individuality. I agree with the WHO that a truly healthy diet should be protective against chronic, preventable disease. When your food choices are negatively impacting body systems; you are limiting general wellness. This includes cognitive function, growth and development, immune health, reproductive function, healthy skeletal and muscular systems, organ function, and energy production. However, these ‘protective’ food choices can look different based on your unique biochemistry. [For example, some individuals may consume legumes to prevent diabetes while others will need to avoid beans to prevent immune overstimulation.] There is no “good” or “bad” food. Sustainability. Beyond ecologic sustainability, a healthy diet is one that you can sustain over the long term. Restrictive diets (whether measured by calorie or food group) can lead to disordered eating patterns, weight cycling, and mood dysregulation. A healthy diet should be realistic and enjoyable, a true way of life. Ultimately, a healthy diet is one which makes you feel GOOD over the long term. It will likely change based on health goals, activity level, age, food availability, and priorities. Lean into the seasons of life and thrive wherever you are by defining your personal eating strategy. Consider the nutrient density, individuality, and sustainability in short and long term increments and adjust as needed. Related: Dietary Fiber: Understanding Soluble vs Insoluble Fiber If you find yourself out-of-awareness with what foods are right for you, I recommend reaching out to a dietician or nutritionist for help. A functional medicine practitioner can look at your diet in the context of your overall health and help determine an optimal eating strategy that fits the “Healthy Diet” construct. Free Managing Stress & Anxiety Cookbook: Want 20 recipes to manage stress & anxiety? Click here to get Kate’s Stress&Anxiety Cookbook that includes recipes that supply adequate magnesium, B6, iron, and fiber! Want to work with a functional nutritionist to personalize your diet? Struggling with hormone imbalance, IBS, weight gain, mood changes? Let’s look at FOOD FIRST. Read more about Functional Nutrition at The Facility here. CLICK HERE to schedule a FREE 15-Minute Nutrition Consult with Kate to determine your best course of action!
Psoriasis is a skin disorder showing up as excessive production of skin cells. The skin cells accumulate faster than they are shed, resulting in patches of red skin, often covered with silvery scales. There is a strong immune correlation with psoriasis so things like stress, allergies, illness, infection, and inadequate nutrition with affect the immune system will also affect the onset or severity of psoriasis symptoms. Manifestation of symptoms is an immune response targeted to a localized area; if an insult occurs (scratch, sunburn, or other irritation) the body continuously tries to repair the skin by creating new cells. In chronic cases, own body’s own antimicrobial peptides trigger psoriasis: an autoimmune response. These peptides are meant to be protective (against harmful bacteria); but when antibodies are created they create an inflammatory mess. Much like any autoimmune disorder, inflammation is at the root of symptom manifestation. The more inflamed you are, the more likely you will have spillover into overt symptoms. With psoriasis, if you control the inflammation, you minimize skin flare-ups. Addressing Inflammation in Psoriasis Therapeutic foundations for treating inflammatory skin conditions are largely the same as for any inflammatory condition. We must reduce hyperactivity while allowing for normal responses. I.e. Immune BALANCE; not immune boosting or immune dampening. A great starting point is an Anti-Inflammatory Diet that minimizes inflammatory triggers while including plenty of anti-inflammatory nutrients. This means increasing consuming of Omega-3 fatty acids, phytonutrients, and fiber. We also must clean up the environment and avoid environmental triggers of inflammation. Nutrient Needs of the Skin For optimal healing, certain nutrients are important for repair and healing during and after a psoriasis flare-up. These include: Vitamin C, Zinc, and Vitamins A&E. Vitamin C: Vitamin C is important for proper development of collagen and skin tissue. It promotes elasticity and subdermal cell structure. Zinc: Zinc is antimicrobial and functions as an antioxidant. It plays a role in DNA synthesis, cell division, protein synthesis and in promoting the structure of proteins and cell membranes. Zinc is a cofactor in enzyme reactions converting essential fatty acids to anti-inflammatory prostaglandins (putting all that good Omega-3 to work!) Vitamins A&E: These fat-soluble vitamins promote skin cell differentiation and modulate dermal growth factors. Vitamin E is an important antioxidant; helping to minimize the damage from free radicals. Vitamin A and E seem to work better in tandem. >>Click Here to Shop Kate’s FullScript Bundle of all the skin healing nutrients<< Alternative Treatments for Psoriasis Psoriasis improves when exposed to sunlight, and UV Light Therapy has long been an effective method of treatment for acute cases. This may be due to increased availability of Vitamin D. Vitamin D modulates the inflammatory expression of antimicrobial peptides (all those things at work trying to heal the skin). With any skin condition, it’s important to maintain optimal levels of Vitamin D through sun exposure or supplementation (likely a combination). Related: Dietary Fiber: Understanding Soluble vs Insoluble Fiber The Functional Medicine Approach to Psoriasis Instead of first turning to pharmaceutical drugs (like steroids and immunosuppressants); we start with covering the basics. First, identifying potential allergens, toxins, and irritants (using dietary exclusion). Ongoing detoxification, gut support, and liver support. Repletion of nutrients integral to healthy skin expression. Targeted supplements to minimize inflammation and support a healthy immune response. And not-to-be-ignored lifestyle interventions like exercise, mindfulness, stress-reduction, and nervous system support. Key Lifestyle Considerations for Managing Inflammatory Psoriasis Exercise Physical activity lowers the stress hormone cortisol and increases endorphins, which improve immune tolerance. It activates parts of the brain which control our stress response and increases the availability of important anti-aninflammatory neurochemicals. Exercise has been shown to reduce inflammation and improve sleep quality, which can improve physical and mental stress. Find ways to participate in joyful movement to decrease muscle tension, lowering the body’s contribution to feeling anxious. Hydration Even mild dehydration can affect your skin. However, finding the right balance of fluid is important. Consuming large amounts of caffeine, either from coffee, caffeinated tea, or energy drinks can increase levels of anxiety and symptoms such as heart palpitations and jitteriness. Beverage options that include chamomile and turmeric may help reduce anxiety. Chamomile and curcumin in turmeric, both contain antioxidant and anti-inflammatory properties, which may help lower inflammation associated with psoriasis. Therapy Inflammation may require a multitude of approaches to be managed effectively. Along with a balanced diet, exercise, and adequate sleep, you may greatly benefit from seeing a mental health therapist for talk therapy or cognitive behavioral therapy. Click here to book a free discovery call with Kristen. Free Managing Stress & Anxiety Cookbook: Want 20 recipes to manage stress & anxiety? Click here to get Kate’s Stress&Anxiety Cookbook that includes recipes that supply adequate magnesium, B6, iron, and fiber! Want to work with a functional nutritionist to personalize your diet? Struggling with hormone imbalance, IBS, weight gain, mood changes? Let’s look at FOOD FIRST. Read more about Functional Nutrition at The Facility here. CLICK HERE to schedule a FREE 15-Minute Nutrition Consult with Kate to determine your best course of action!
Brain health is the foundation for some of today’s most prevalent health concerns, including memory, focus and other cognitive functionds; mood and behavior; stress and anxiousness; and sleep issues. Daniel G. Amen, MD uses the BRIGHTMINDS mnemonic as a way of organizing 11 major risk factors that threaten brain health. Here’s the breakdown of the BRIGHTMINDS Risk Factors: B – Blood flow This includes poor circulation, poor blood pressure control, lack of exercise, and sedentary lifestyle. We can support bloodflow nutritionally with arginine-rich foods like beets, turkey, chicken, beef, salmon, watermelon, and spinach. Vitamin C rich foods also support healthy circulation and include cherries, citrus fruits, kiwi, bell peppers, and broccoli. R – Retirement and/or Aging Age is an inherent risk factor in diminishing brain health; but it is heightened when individuals over 65 are working less than half-time, limiting new learning, or expereincing social isolation. Antioxidant rich foods like blueberries, cacao, acai, pomegranate, walnuts, and oregano can be helpful. Also, choline-rich foods support acetylcholine, a key neurotransmitter and include eggs, chicken, turkey, beef, chickpeas, and lentils. I – Inflammation I’ve written loads about inflammation. It can be exacerbated by poor gut health and low antioxidant or omega-3 intake. Therefore, probiotic-boosting foods like kimchi, saurkraut, kefir, and pickles as well as prebiotic-rich foods can help support microbiome balance. Prebiotics can be found in chia seeds, beans, cabbage, psyllium, artichokes and root vegetables. The omega-3 rich foods to include are salmon, sardines, walnuts, and avocado. Further, spices like turmeric and saffron can boost antioxidant status. G – Genetics There is certainly a genetic component to neurological dysfunction. A close family member with memory issues is a sign that you need to be very careful with your environment and lifestyle as you age. As they say, “Genetics load the gun, but environment pulls the trigger” meaning just because you are predisposed to a disease does not mean it will manifest if you priortize your health. One way to do so is including polyphenol-rich foods like dark chocolate, green tea, blueberries, apples, and sage. H- Head trauma The ‘head trauma’ risk factor is defined as one or more concussions and/or any change to senses, including loss of smell. With any history of brain injury, we consider high-dose fish oil, and consumption of fatty fish like salmon, sardines, and mackerel. T- Toxins Toxins can refer to any number of exogenous chemicals that have a deleterious effect in the body and impact brain health. Often, it comes down to load: how much can your body handle before you see symptoms? Toxins include alcohol, drugs, smoking, pollution, mold, and personal care products. In order to support liver health (detoxification), eat brassica vegetables like cabbage, broccoli, brussels sprouts, and bok choy. To support kidney health, adequate hydration, beets, and citrus are helpful. To support the gut, plenty of fiber. M – Mental Health This one is almost a “gimme” as a risk factor for brain problems. However, unaddressed stress, emotions, and mood disorders certainly contribute to further brain inflammation and dysfunction. It’s best to support the brain neurotransmitters dopamine and serotonin with high-quality proteins, leafy greens, spices, and mineral-rich nuts and seeds. For more specifics about eating for your mental health, see Eating for Mental Health. I – Immunity With immunity, we think of autoimmune conditions as a particular challenge for exacerbating likelihood of brain issues. Brain fog and mental impairment go hand-in-hand with immune challenges due to systemic inflammation. Often, a specific protocol is needed for addressing the root cause of the autoimmune disease. However, for natural immune supporting foods you can include allicin-rich foods like garlic, onions, and shallots; Vitamin D rich foods like fatty fish, mushrooms, and grass-fed beef liver; and zinc-rich foods like oysters and pumpkin seeds. N – Neurohormones Our hormone systems are directed by our brain (without the help of exogenous drugs, like birth control). This includes our thyroid hormones, our sex hormones, and our adrenal hormones. Any imbalance in these systems can increase the likelihood of poor brain health and symptoms. Specific estrogen-boosting foods include fiber, flaxseeds, beans, yams, and licorice. Testosterone-boosting foods are pomegranate, olive oil, oysters, coconut, Brassica vegetables, and garlic. Thyroid health relies on selenium-rich seaweed and brazil nuts; as well as roots like maca. D – “Diabesity” Yes, you read that right. “Diabesity” is a catch-all term to include metabolic syndrome associated with poor blood-sugar control and being overweight. Because of its association with metabolic issues, Alzheimer’s Disease is sometimes referred to as “Type III Diabetes“. To address the impending crisis of Type II Diabetes (leading to TypeIII), at-risk individuals should focus on low-glycemic, high-fiber, nutrient-rich foods. Protein and fat at each meal can help stabilize blood sugar and cravings. S – Sleep The sleep risk factor includes poor quality sleep, sleep issues (snoring, sleep apnea), as well as the use of sleeping pills or other medications. There are some foods that can help with getting better quality sleep, such as tart cherry juice, walnuts, and ginger. However, improving sleep often needs more of a lifestyle intervention than a nutrition intervention. I like this podcast by The Huberman Lab with Dr. Matthew Walker, author of Why We Sleep. What are the Key Nutrients in Maintaining Brain Health? While the BRIGHTMINDS breakdown of risk factors is helpful for specific issues. There are certain key nutrients to include in your diet to maintain brain health for the longterm. Download my Brain Health Meal Plan which has the following features: Healthy Fats Good quality fats are associated with a lower risk of developing dementia. This plan is rich in monounsaturated fat and polyunsaturated fat from olive oil, avocado, salmon, nuts, and seeds. It is lower in saturated fat, meats, and dairy products. Olive oil is the main source of fat and contains tocopherols, polyphenols, and a balanced linoleic/alpha-linolenic acid profile, which is beneficial for the immune system and inflammatory responses. Antioxidants The antioxidants in berries are thought to benefit brain function by protecting the brain from oxidative stress. Berries reduce inflammation that would
They key nutrients to include in your diet to help manage stress and anxiety plus lifestyle habits to have in place.
My tips for consuming adequate calories while breastfeeding.
An account of my experience in labor and delivery — a positive hospital birth.
