kate Daugherty functional wellness
Nutritionist Kate Daugherty, MS, CNS Denver Colorado

What Is A Healthy Diet? A Nutritionist’s Thoughts..

March 25, 2022

“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!

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Moroccan Carrot Grain Salad Recipe

Moroccan Roasted Carrot + Grain Salad with Tahini-Orange Dressing

March 19, 2022

Moroccan Roasted Carrot and Grain Salad is a seasonal meal packed with flavor. The roasted vegetables, citrusy dressing, and crunchy chickpeas are married with warming spice to help balance yin/yang.  I’m learning a lot about eating patterns rooted in Chinese medicine. A big focus of Traditional Chinese Medicine (TCM) is protecting ‘Qi’, which can be thought of as internal energy. In our modern eating environment, we can easily tip this out of balance due to food availability and preferences.  We can go to the grocery store and get virtually any food at any time of the year. Instead, TCM teaches about eating seasonally. This means not only choosing foods which are in season, but considering the natural environment as well (weather).  A big component of that is eating more warming foods during the winter: roasted/steamed vegetables, spices, and hearty grains. By keeping the stomach and spleen closer to the optimal temperature of 100 degrees, you are better able to digest and absorb the nutrients. That is, you expend less energy in the assimilation process. Side note: Individual constitution is a big component of food choice. If you struggle with poor digestion, hormone imbalance, mood disorders, or other symptoms, I recommend working with a nutritionist or qualified TCM practitioner for a customized food protocol.  Related: Air-Fryer Crunchy Chickpeas If you’ve been around for a while, you know I LOVE a big hearty salad. I tend to use lots of cold, raw veggies in my epic salads. As I lean more into eating to protect my Qi, I’m finding I do a lot better with cooked foods.  To answer my cravings for a massive salad, I made this Vegan Moroccan Roasted Carrot + Grain Salad. The spices (chili, cumin, turmeric, and harissa) are themselves on the warm/hot spectrum. Adding roasted vegetables, a hearty grain, and gently cooked greens completes the meal to align with the seasonal pattern.  HOW TO MAKE MOROCCAN ROASTED CARROT + GRAIN SALAD: Make the seasoning blend. I used chili powder, turmeric, cumin, harissa, and sea salt for the perfect warming mix. You’ll use this to season the roasted vegetables, grain, and in the dressing for a bit of kick.   Make the dressing. For the easiest dressing, add all the ingredients to a blender and mix until creamy. I prefer olive oil, fresh squeezed orange juice, fresh garlic gloves, and tahini. However, you can substitute the garlic cloves for garlic powder and use a different citrus in place of orange. Roast the chickpeas. I make my crunchy roasted chickpeas ahead of time in the air-fryer. Get my recipe here. For this salad, I used the moroccan spice blend on my chickpeas. Roast the vegetables. I looove roasted carrots, but I also had some purple cauliflower on hand so I roasted that up as well. You can use any combination here: brussels sprouts or broccoli would also be great substitutions. Prepare the grain. If quinoa isn’t your thing, use buckwheat, rice, or farro. Cook the grain according to package instructions (or use your instant pot!), and season with extra moroccan spice after cooking. Dress it up and plate it beautifully. Don’t skip the aesthetic step! Food tastes better when it looks pleasing to the eye. I prefer to dress my greens ahead of time, and gently warm them on the stove. Then, add an extra drizzle of Orange-Tahini Dressing and a wedge of orange to complete the plate. Change things up: Use this salad as a basic template. It works with any vegetables you have on hand to roast, any green, and any grain. Other suitable toppings can be Roasted Nuts, Chopped Medjool Dates, or Raisins! My favorite canned chickpeas and spices are from Thrive Market. I can find organic, canned chickpeas and bulk spices at a great price. I always stock up in my Thrive Market boxes! Watch Me Build It: You May Also Like: Air Fryer Crunchy Roasted Chickpeas Vegan One-Pot Spinach and Lemon Pasta w/ Willa’s Oat Milk Shop This Article: DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

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Health Risks Blue Light Exposure

Understanding the Health Effects of Blue Light

March 16, 2022

Adapted from The Facility Denver, “Is Blue Light A Problem?” What is Blue Light? >> Visible light from the sun is made up of red, orange, yellow, green, and blue rays that combine to form ‘white light’. Of the colors, blue light is on the far end of the spectrum (380-500nm) and has the highest energy of the rays. Blue light scatters quite easily, which is why we see a blue sky on a cloudless day!  NOT ALL BAD: A proper amount of blue light (from the sun) is beneficial in that it improves our natural sleep cycle, helps balance our mood, and improves cognitive function. However, in our modern world, electronics and devices contribute significantly to our exposure to blue light. Screen time is a reality, as over 80% of Americans spend more than two hours a day on a device that emits blue light. This has only increased since 2019 with a shift towards working from home remotely. >>Overexposure is virtually inescapable. Mitigation is key.<< In high amounts, Blue Light negatively impacts health. Firstly, the low contrast of blue light emitted from screens can cause eye strain, dry, and irritated eyes. There is some evidence it contributes to macular degeneration. Screen usage has negative impacts on cognitive performance. However, the biggest risk of overexposure is a disruption to circadian rhythms. Blue light suppresses melatonin secretion, even as little as two minutes of exposure at nighttime is enough to drop melatonin by 50%. In a healthy population of 119 volunteers, full spectrum light exposure shortened melatonin duration by 90 minutes; suggesting impacts not only on sleep onset, but sleep duration. New studies showed that exposure to blue light after dark increases the risk of metabolic dysfunction, depression/anxiety, and cancer. Blue light exposure in the wrong amount will have a downstream effect SOMEWHERE. It may manifest as sleep disturbance, cognitive performance changes, mood changes, or metabolic dysfunction. Or all of the above. How Can you Reduce The Impact of Blue Light?   Minimize screen time, especially before bed. It’s a good practice to limit screen usage in the evening hours when the sun is down. Use Night Shift. On apple products, it’s very simple to set your screen to automatically dim with sunset. Use this for computers, phones, and tablets as an extra protection. Improve Your Routine. Make an effort to get full spectrum light in the mornings, and shut off lights in the evening with the sunset. Your circadian rhythm responds to subtle shifts and the more you settle into routine (with sleeping, eating, exercise, and mental activity), the more consistent your body will be. Wear Blue Blockers. Blue light blocking glasses specifically filter out blue wavelengths. They can be worn during daytime when working for extended time looking at screens. Darker, amber lenses are helpful at nighttime for protecting circadian rhythms and ensuring optimal sleep. Blue-Blocking Lenses For Everyone You can get blue blocking glasses whether you wear prescription lenses, readers, or non-adjusted lenses. Putting on a pair of blue light glasses is convenient at home, at work, or while traveling. This is an easy first step to optimizing your lighting environment without a complete overhaul. Our favorite blue light filtering glasses are BluBlox. They have high standards and make lenses that actually filter blue and green light (not just a coating on the lens). <<Get 15% off your order at BluBlox.Com with code Facility15>> What we want to make understood is this: Chronic blue light exposure can have lasting negative impacts on health, particularly affecting sleep quality and eye health. Negative effects can be mitigated by minimizing screen time, using blue light filters and glasses, and optimizing your routine. Step up your routine with BlueBlox and be proactive about your sleep. Sleeping is a non-negotiable in our Functional Medicine Practice, so you better believe we’ll spend time getting this in order. You May Also Like: Inflammation in Our Modern World A Functional Medicine Approach to Psoriasis 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!

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Anti-Inflammatory Recipes on the Mind Diet

5 Anti-Inflammatory Recipes on the MIND Diet

March 14, 2022

Curious about eating according the MIND diet? Try these 5 Anti-Inflammatory Recipes that incorporate brain-boosting ingredients like berries, salmon, avocado, kimchi, and turmeric. When it comes to brain health, there are certain key nutrients to include in your diet. Anti-inflammatory nutrients like Omega-3 fatty acids, antioxidants, and fiber are essential to maintaining mental flexibility long into old age. Dr. Daniel G. Amen’s MIND diet is based on minimizing major risk factors that threaten brain health. Read more about the BRIGHTMINDS risk factors here. When it comes to inflammation, limiting inflammatory triggers can be as important as boosting anti-inflammatory nutrients. The first step is eliminating vegetable oils, dairy, gluten, and refined sugar. Instead focus on healthy fats from avocado oil or olive oil; plant-based milk; gluten-free grains; and natural sweeteners like stevia or monkfruit. Of course, the easiest way to maintain a healthy plan is to prepare food you are EXCITED about and look forward to. Try incorporating a few of these Anti-Inflammatory Recipes on the MIND diet to ignite that passion within. My Picks: 5 Anti-Inflammatory Recipes on the MIND Diet 1 – Orange Turmeric Overnight Oats by Dishing out Health Gluten-free whole grains like oats provide beneficial soluble and insoluble fiber. Increased whole-grain intake is linked to a reduced risk of cardiovascular disease, cancer, respiratory disease, diabetes, and infectious disease. When paired with orange, you are also getting a healthy dose of Vitamin C to support healthy circulation. Turmeric is a potent antioxidant-boosting spice. 2 – Blueberry Beet Chia Bowl by That Clean Life The antioxidants in berries are thought to benefit brain function by protecting the brain from oxidative stress. Berries reduce inflammation that would otherwise damage the body’s neurons, they are high in fiber which boosts digestive health, and a higher intake of flavonoids appears to reduce rates of cognitive decline in older adults. Chia seeds offer healthy fats and fiber! Bonus: Sprinkle on some pumpkin seeds for zinc, magnesium, and manganese. 3 – Spicy Salmon & Broccoli Quinoa Bowl by Wellness for the Win Simple is delicious! Make things really easy with a 30-minute meal of baked salmon, roasted broccoli, and quinoa. Salmon is a potent source of the omega-3 fatty acids EHA and DPA. Good quality fats are associated with a lower risk of developing dementia. Broccoli helps support liver health (detoxification); while Quinoa has more healthy fiber. 4 – Kimchi Scrambled Eggs – by The Spicy Heo Egg Yolks are an important source of choline and phosphotidylserine. These nutrients help ensure proper neurotransmission and axon development. Kimchi is a functional probiotic food that supports gut health. This is one of my favorite ways to start the day with a brain-boosting, anti-inflammatory meal on the MIND diet. 5- Sardine & Avocado Salad by That Clean Life Did you think you’d make it through this list without a sardine recipe?? Hah! Truly, sardines offer such high amounts of Omega-3 fatty acids per serving, that I couldn’t not include them on an anti-inflammatory recipe list <<Why I Love Sardines>>. You’ll get bonus points for leafy greens (spinach), cruciferous vegetables (radish), and monounsaturated fats (avocado). Don’t knock it til you’ve tried it! Complete MIND diet Meal Plan Want more? 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 otherwise damage the body’s neurons, they are high in fiber which boosts digestive health, and a higher intake of flavonoids appears to reduce rates of cognitive decline in older adults. Vitamin E is found in nuts, plant oils, seeds, and leafy greens, and is a very potent antioxidant associated strongly with brain health. The plan also includes vitamin C which has been found to help neurons cope with aging. Fiber This plan provides at least three servings of whole grains daily, green leafy vegetables, nuts, berries, and beans providing up to 45 grams of fiber per day. Increased whole-grain intake is linked to a reduced risk of cardiovascular disease, cancer, respiratory disease, diabetes, and infectious disease. Related: Dietary Fiber: Understanding Soluble vs Insoluble Fiber Free Anti-Inflammatory MIND DIET Meal Plan: Want a meal plan to help maintain Brain Health? Click here to get Kate’s Brain Health Meal Plan that includes recipes anti-inflammatory recipes on the MIND Diet that supply healthy fats, antioxidants, 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!

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Air-Fryer Crunchy Chickpeas: High-Fiber Snack without Inflammatory Oils

March 11, 2022

Air-fryer crunchy roasted chickpeas are a perfect anytime snack, or topping for salads, soups, and curries. They are super easy to make, tasty, and nutritious! I’m a big fan of chickpeas. They are a very versatile legume that can be sweet or savory depending on your preferences. I’m typically mixing them with peanut butter into a Chickpea Cookie Dough, using them as a secret ingredient in Chickpea Blondies, or adding them to a smoothie for extra fiber.  This winter I’ve found more and more reasons to incorporate crunchy chickpeas as the ‘crunch’ on a salad. They go soooo well with Kale Caesar! Whether you’re adding these little gems to a meal or simply indulging as a snack, these Air-Fried Crunchy Chickpeas are so easy! I like them way better than many of the store bought crunchy snacks because I prefer to use Olive Oil or Avocado Oil and avoid inflammatory seed oils.  Related: AIP-Lemon Coconut Balls Most often, I’m using savory chili spice, harissa seasoning, or taco seasoning. However, you can make a sweet treat with cinnamon and maple syrup, too!  Chickpeas are low in fat, high in fiber, have a bit of protein, and contain micronutrients like magnesium and potassium.  HOW TO MAKE AIR-FRYER CRUNCHY CHICKPEAS: Prepare the chickpeas. I’ve had great luck cooking dried chickpeas in my Instant Pot. However, you can also used canned chickpeas. You’ll want to rinse and drain the chickpeas. Lay them flat and gently pat dry to absorb the excess moisture.  Season them up. You’ll need about a tablespoon of oil and a tablespoon of spices. Chili spice works great, Cinnamon makes a sweeter treat, or a combination of the two makes a really interesting Sweet-Spicy mix.  Cook in the Air-Fryer until crunchy. I find that about 14 mins at the ‘high’ function of 390 degrees is perfect. Make sure to shake the basket often to prevent burning. If you don’t have an air-fryer you CAN make these in the oven. Simply roast on a baking sheet at 425 for about 30 minutes, stirring frequently. ((I LOVE MY AIR-FRYER: SHOP MY FAVE)) Storage note: Once cooled, keep these in an air-tight container for up to 5 days. I find that when kept in the fridge they get a little too soft. I prefer a mason jar in the pantry; but they rarely last too long before I eat them all up!  Make an Easy, Quick Topping or Snack with Air-Fryer Crunchy Chickpeas! My favorite canned chickpeas are from Thrive Market. I can find organic, canned chickpeas at a great price. I always stock up in my Thrive Market boxes! Why I Prefer Homemade Snacks: You May Also Like: Oat Milk Blueberry Chia Pudding Gluten-Free Oat and Almond Bread Shop This Article: DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

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Clean Wine Thrive Market

What Is Clean Wine? It Matters For Your Health

March 8, 2022

Clean Wine is not just a fancy marketing term: it matters for your health. Did you know wine is not regulated by the Food and Drug Administration (FDA)? By that standard, wineries are under no obligation to share what goes into every bottle, making it hard to discern what’s “good” to drink. 60+ chemical materials can be legally added to wine, and are not required to be printed on the labels.  The most common additives in this class include copper sulfate (to enhance smell), Velcorin (a sterilizer), and added sugar.  Similar to what we’re seeing in the food industry, wine manufacturers are constantly adjusting formulas using chemicals to make a high-yield, low-cost wine without concern for health.  So, as you can imagine, calling for higher standards in wine also comes with a higher cost. For me, I’d much rather pay more for a product that I know is high-quality than take the health risk on a cheaper, unknown formula.   WHAT MAKES A CLEAN WINE:  A true ‘clean wine’ is farmed organically or biodynamically, and developed with minimal intervention in the winemaking process.  Organic/Biodynamic – Organic and biodynamic verified sustainable farming practices mean the grapes are grown without the use of pesticides or other chemicals. It also ensures a more sustainable long-term product since the environment, the soil, and the region can last for generations.  Minimal Additives – Sugars, sulfites, and flavorings are often added to mass produced wine to make up for unripe grapes or oxidation concerns. Clean wine does not use dimethyldicarbonate (DMCC) or polyvinylpyrrolidone (PVPP) two chemicals used to sterilize and color correct.  True Winemaking – Clean wine is made as close to a ‘true’ winemaking process as possible. This means minimal filtration, no oak chips or flavorings, and no flash pasteurization. Why Clean Wine? Just like with our food and nutrition, we need to be very cognizant of everything that goes into the products we consume. In today’s environment, more and more adulterated versions of food or beverages hit the market and inundate us with ‘toxins’ or unknown additives that put a burden on our innate detoxification system.  Clean wine is just that: wine the way it should be made. The flavors are more genuine, more aromatic, and more true. We need a call for more transparency in how what we’re eating or drinking is being made, where it’s coming from, and what’s inside of it.  Related: Clean Beauty: An Influencer’s Perspective THE BEST PRICES ON CLEAN WINE With Thrive Market’s Clean Wines, I can trust that I am getting those standards. They also do the work of vetting each farm, each bottle, and adjust their inventory based on ideal wines of the season.  At Thrive Market, you find high-quality, clean wine for less than $20 a bottle and that is GREAT. It gets delivered right to your doorstep without a subscription or minimum order requirement. If you’re new to Thrive Market, get 40% Off Your first order of grocery essentials, home products, and clean wine. >>GET YOUR DISCOUNT<<  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! ICYMI: NEW! Recipe Packs

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Eat Mindfully to Improve Digestion

Simple Habits to Improve Digestion Naturally

February 23, 2022

Do you struggle with poor digestion? That can show up as bloating, gas, or pain after meals. When things aren’t moving like they should (#poopproblems), we’re often quick to jump to medications or supplements to promote a bowel movement. However, there are simple habits you can put in place to improve digestion naturally and prevent the slowdown in the first place!  First, Let’s Take a Look at Digestion  Digestion starts before you take a bite of food. Your senses (like smell & sight) tell your brain to start to release chemicals in a downstream cascade that prepares your stomach for breaking down and absorbing food. One hormone, ghrelin is responsible for making us feel hungry. When it is activated, we also begin making more stomach acid and releasing more digestive enzymes from the pancreas.  As soon as food hits your tongue, you begin digesting it with salivary enzymes. These enzymes are primarily responsible for breaking down fats and carbohydrates in your meal. Have you ever chewed a piece of bread beyond recognition and noticed it starts to taste very sweet? .. That’s because the amylase is at work breaking polysaccharides down into di- and monosaccharides, like glucose!  When food reaches the stomach, we rely on stomach acid and enzymes to further chop it up into tiny particles that we can absorb in our small intestine. If your stomach is not acidic enough, you are prone to more food-borne illnesses and you likely won’t assimilate b-vitamins as well. If your pancreas doesn’t release enough enzymes, you may have trouble breaking down proteins. If these peptides make their way to your small intestine, you end up with gas, bloating, or other digestive distress.  Shew-wee! There’s a lot going on in our body underneath our awareness SO, What are some things we can do to ACTIVELY improve digestion naturally? 1- Take Part In Food Preparation OK, so if digestion starts happening chemically before we even eat, doesn’t it make sense this should be an active part of the meal? Take time to smell the food as it is cooking, aesthetically plate your colorful veggies, and mindfully participate in the prep. If you’re on the run, or grabbing takeout, even just a few moments of pause before digging in can be beneficial. Say a note of gratitude, take in the aroma, and appreciate the beauty of the meal before you.  2- Distraction Free Eating One of the worst things you can do for your digestive health is try to accomplish other tasks while eating. Turn the TV OFF, put the phone down, and schedule a work break to eat. As I mentioned, your BRAIN is involved in the digestive process; so don’t hinder its role! When you’re not distracted while eating, you also tend to better connect with your hunger and fullness cues.  3 – Avoid Liquids at Meal Time You know that old “weight loss hack” to guzzle a glass of water before your meal to make you feel full?: Don’t Do This! When you drink water close to meal time, you dilute your stomach contents. Therefore, you have less potent stomach acid and enzymes (remember how important those are?!). If you’re consuming liquids while you’re eating, you also tend to poorly chew your food and reach for the liquid to ‘wash it down’. Try to consume your water and other liquids at least 30 minutes before or after meals.  4 – Chew Your Food The simplest ‘hack’ for better digestion is really just to do a better job of chewing your food. Have you ever counted your chews? Most people chew less than 7 times before swallowing. Aim for closer to 30! It feels strange and a little silly at first, so practice at home (while mindfully eating). Putting your fork down between bites is another cue to help you spend more time on each bite rather than rushing through your meal.  Related: Dietary Fiber: Understanding Soluble vs Insoluble Fiber How to Improve Digestion with Digestive Enzymes, Probiotics, and Other Supplements If you’ve got the above habits in place, and still need a little help with digestion, there are certain supplements that can help. Most are tailored to a specific need (re: Enzymes for certain proteins; Probiotics for diarrhea vs constipation; etc). If you need help figuring out the best supplement plan for you, schedule a consult with me.  1- Digestive Enzymes There are a number of different types of digestive enzymes. A general enzyme contains Amylase, Lipase, and Proteases to break down fats, carbohydrates, and proteins in your food. These are the same enzymes that your pancreas releases, they just give you an extra dose. Always take these WITH meals so they have food to act on. Some enzyme formulas also contain HCL or Betaine. These compounds make your stomach more acidic and can be very helpful for individuals who have chronically low stomach acid. There are various reasons for this including H.Pylori, Chronic PPI use, and autoimmune conditions. 2 – Specific Enzymes For those who are intolerant or sensitive to certain foods, you can take specific enzymes to breakdown those foods. The classic example is Lactase for those with Lactose Intolerance. (In fact, most “lactose free” products simply have the enzyme added). You can also take Gluten Enzymes for gluten sensitivity or Casein Enzymes for milk protein allergies.  3 – Probiotics Probiotics are strain specific. Meaning, each strain is helpful for different concerns. Taking a Lactobacillus Species can improve tolerance to dairy. Taking Sacchromyces Boulardii can be very helpful for diarrhea. L.Reuteri is a fantastic strain for improving overall gut health by changing the microbiome.  4 – Gut Soothing Supplements For acute gas, bloating, or stomach pain you can take herbal remedies to help calm and soothe the intestinal lining. Slippery Elm, Aloe Vera, and Marshmallow Root are all carminative herbs that improve gastrointestinal symptoms. If gut issues become chronic, you likely need a Gut Healing Protocol to correct underlying dysfunction. However, these supplements can also be used on

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Why You Should Eat Sardines on a Healthy Diet

SARDINES: Way more than just stinky fish in a can!

February 10, 2022

I. Love. Sardines. Once you get over the fact that they smell *strong* to say the least, you’ll realize they are actually quite a mild fish. Sardines are amazing! They are portable (and convenient), they are a great source of protein, Omega-3 fats, and many micronutrients that we often miss out on. When you consume sardines, you’re getting your daily requirements of fish oil (EPA + DHA), 25% of your daily calcium, plus additional iron, B-vitamins, Vitamin D, and selenium. On sardine days, I skip my fish oil supplement because I know I’m getting the equivalent from real food. I know, I know, it’s a hard sell. I’m here to advocate for the sardine industry and say JUST TRY THEM. I’ll do my best to convince you in the next 300 words or so… Sardines Are A Nutritional Powerhouse Wild Caught Sardines are one of the healthiest foods you can consume, and they fit into almost any diet. Paleo, Keto, Pescatarian, Mediterranean, Anti-Inflammatory, it all works! One can of sardines is around 200 calories, 11g fat, 18g protein and costs $2-$4. They make a great on-the-go snack (if you pack a toothbrush). The nutrients in sardines are highly bioavailable; meaning your body is able to quickly absorb and use them. For women, I always recommend adding sardines since they are such a great source of calcium without the caveats of dairy products. They are even safe for pregnancy since they are a low-food-chain fish that doesn’t accumulate heavy metals. A Note About Sustainability   Harvesting of sardines can be restricted from certain areas depending on the population. There are current restrictions in place prohibiting fishing of sardines from Pacific waters. Small fish like sardines go through various periods of “boom and bust” due to factors like weather and ocean temperature. Human consumption of sardines (especially in the U.S.) makes up only a small percentage of fishing pressure. Sardines are used as bait fish and animal feed for larger more in-demand fish like tuna and salmon. Relying on sardines as a primary source of healthy marine fats is a more sustainable choice than large and/or predatory fish. For the least impact, pick sardines with the Marine Stewardship Council (MSC) logo. How to Shop for Sardines Wild Caught Sardines are a minimally processed food sold as a convenience item. You can find them at any grocery store. There are a few RED FLAGS and things to look for that make some options better than others. First, you’ll want to make sure you’re buying Wild-Caught Sardines. This is common, as sardines are not farmed fish, but it should still say it on the label (and in the ingredient list). Second, be very aware of what the sardines are packed in. I prefer sardines in oil, as they have more flavor, tend to be less “dry”, and have a much better flavor. However, ensure that they are in OLIVE OIL and not Soybean Oil or other toxic seed oils. This just RUINS a good thing. When you introduce vegetable and seed oils into your diet, you disrupt the omega balance (Omega 3:Omega 6 ratio) and promote inflammation. Lastly, consider the form. Most sardine “newbies” do best with skinless, boneless filets. They won’t have any of the scales or crunchy bones and taste very mild, almost like chicken. While these are lower in calcium, they will still have high amounts of Omega-3 fatty acids. If you’re simply going for health and can stomach them, try whole sardines! They come cleaned without heads (thank goodness!) but will have the skin, scales, and bones. These parts are what contain the most calcium and Vitamin D. If you want healthy bones, EAT THE BONES. They are really delicate and you can hardly notice them. Get Kate’s Sardine Recipes Here! The Best Prices on Canned Sardines I order my sardines in bulk from Thrive Market. I’m able to get superior quality sardines for less than $2 a can! My favorite brands are Crowne Prince, Season, Bela, and Henry&Lisa’s. You can also find them on Amazon, and at most grocery stores. Dress up your sardines by adding them to toast or mixing them with a little primal mayo and eating with seed-based crackers. Here’s a FREE Sardine Recipe Guide for a few more creative twists! You May Also Like: Dairy-Free Spinach Artichoke Dip w/ Willa’s Oat Milk Pumpkin Spice Oat Milk Creamer 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! Shop This Article:

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Healthy Dips for Game Day - Superbowl Snacks

Three Healthy Game Day Dips

February 8, 2022

It’s the superbowl! Again. It always sneaks up on me. Let’s be honest, as soon as Fantasy Football season ends… I kinda give up on watching football. BUT, I’m revived around the first weekend of February. Mostly by the cloy of superbowl snacks. Of course, I’m always finding ways to make them just a little healthier. Just because something is made with real ingredients doesn’t make it any less TASTY. One of my favorite things to serve on Superbowl Sunday is a grazing board with lots of fresh cut veggies, gluten-free crackers, grain-free chips and all kinds of dips! Here are three of my favorite HEALTHY Game Day Dips… 1 – Simple Guacamole Guacamole is a staple in my house. It goes on salads, taco bowls, toast, and of course as a main snack with Siete Chips. For the Superbowl, I keep it simple and mild to appease the crowd. Here’s what’s in it: Avocado, Lime, Shallot, Cilantro, and Sea Salt. Why Shallot? It’s a perfect middle ground between red onion and garlic. So, no complaints on my guacamole being “too garlicky” and no complaints on “onion breath”.  Plus, it’s a lot easier to chop into teeny tiny pieces so you get a bit in every bite. I don’t put tomato in my guacamole. It doesn’t belong. That’s what salsa is for. 2 – Dairy-Free Spinach Artichoke Dip Mmmmm. This one is a good one. I make my Spinach Artichoke Dip with Willa’s Organic Oat Milk to keep it dairy-free but still super creamy like the traditional version. Your friends will have no idea how healthy it is! >>Get the Full Recipe Details Here: Dairy-Free Spinach Artichoke Dip<< 3 – Classic Homemade Hummus Hummus is a sneaky healthy food! Chickpeas are loaded with fiber, a small amount of protein, and micronutrients. My homemade hummus made with Tahini (Sesame Seed Butter), Olive Oil, and Garlic. I add Greek Yogurt based on a recipe from The Gaza Kitchen, but this is optional. For presentation, leave a few whole chickpeas and a sprinkle of paprika and chili flakes on top. I serve hummus with fresh carrots, cucumber slices, and seed-based crackers like Mary’s Gone. >>Get The Full Recipe Details Here: Easy Homemade Hummus<< Pulling It Together: Game Day Dips + Snacks To pull it all together make sure you have a variety of fresh cut vegetables. I like carrots, celery, snap peas, baby bell peppers, and jicama– they all stand up well to dipping! I also purchase some crunchy snacks. Be sure to read ingredient labels carefully and avoid canola oil or other seed oils. Instead, look for Organic Tortilla Chips made using Olive, Coconut, or Avocado Oil. For crackers, I look for gluten-free crackers. My favorite brands are Simple Mills and Mary’s Gone. These dips make a good spread, but finish it out with other sides like Air-Fried Chicken Wings (soooo much healthier than restaurant-style), Paleo Buffalo Chicken Dip, Festive Deviled Eggs, and Roasted Shishito Peppers! Now I wanna know, What are your go-to Game Day Dips + Snacks?  Are any real veggies gonna make the table? Any ventures into the gluten-free dairy-free realm? Switching up a classic to make it healthier.. I wanna know!! 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 phone consult with Kate!

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