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The Lifestyle Habits You Need for Healthy Hormone Balance

March 28, 2022 No Comments

Lifestyle habits are a huge component of healthy hormone balance. We live in a go-go-go time where we forget to honor ourselves. When we have poor stress-management, lack of movement, and a toxic environment it’s a recipe for hormone imbalance; manifesting as skipped periods, infertility, mood dysregulation, and general malaise. The five areas I look at that fall into ‘lifestyle’ include your diet, your exercise routine, your self-care, your sleep, and your environment. Poor performance in any of these areas can contribute to hormone issues that manifest as physical symptoms. Here are 5 categories of lifestyle habits for healthy hormone balance. 1 – Diet Your diet has a major impact on hormones. Start by eliminating any suspected food sensitivities or food allergies. If you’re not sure how to do that on your own, check out my Elimination Diet Guide. Next, start to evaluate the overall nutrient density of your diet. Choose real, whole foods. Eat plenty of high-quality protein, fats, and fiber. Do your best to ‘eat the rainbow’ daily to cover an array of phytonutrients. Incorporate Hormone-Healing foods like seeds, oysters, leafy vegetables, and legumes. Even when your nutrition is on-point, it may be useful to supplement with certain vitamins that are difficult to obtain from our diet. Things like Vitamin D, Magnesium, and Folate can fall in this category. Learn more about my top recommended supplements here. Lastly, make sure you stay hydrated! Aim to consume half your body weight in ounces or more, and drink to thirst. 2 – Movement Do your best to make movement a priority in and out of the gym. A successful exercise routine is any activity that you enjoy doing! This could be yoga, HIIT training, rowing, swimming, weight-lifting, or hiking. Don’t be afraid to change things up. There’s big power in listening to your cycle and adjusting workouts depending on how you’re feeling (a concept known as Cycle Syncing). A good start is adding movement after meals. Even a short, brisk walk can support cortisol and insulin balance. These hormones are tightly regulated by the liver and adrenal glands. Cortisol and Insulin are both involved in the endocrine system and will have downstream effects on sex hormones. Use your in-the-gym time to focus on resistance training. Even if it is just bodyweight resistance, this is important to increase/maintain muscle mass and support bone health. The more muscle you can build and preserve, the ‘hotter’ your metabolism will run. 3 – Stress Management / Self-Care Re-engage with yourself. Strive for balance, but recognize the natural cyclical changes that hormones bring. Get in tune with when you are at your highest energy (typically at ovulation) and when you need a slowdown (before menstruation). By leaning into your natural rhythm, you’ll be less frustrated when you do feel emotional. Find a regular self-care routine. This could include breathing exercises, meditation, journaling, yoga, time outside, prayer, art, or anything else that brings you joy. Not sure where to start? Kristen Milliron, LCSW, shares her tips for starting a journaling practice here. You may never have a ‘stress-free’ life… but how you manage your stress makes a difference. Also in the self-care realm: finding a way to connect with yourself (or your partner) is essential for hormone health. Oxytocin, the hormone of connection, is released during orgasm, breastfeeding, as well as massage, holding hands, and hugs. Sexual intimacy is not just important for trying to conceive, but also helps to regulate your menstrual cycle and improve moods. 4 – Sleep Get in bed. You likely need 7-8 hours of quality sleep to feel your best. Make this a habit by setting a bedtime alarm that says, “hey, time to get IN bed” in addition to your usual morning alarm. If you can establish a regular routine, your body will adjust. Optimize your sleep environment. Turn off screens a few hours before bed, wear blue blocking glasses, sleep in a dark room, and perfect your evening routine. The better control you take over these manageable habits- the better quality sleep you will achieve. Ask for help. If you find yourself waking at regular intervals through the night, unable to fall asleep, dealing with negative thought patterns, or having physical symptoms preventing good sleep (night sweats, restless legs).. ask for help. A Mental Health Therapist, Functional Medicine Doctor, or Nutritionist can evaluate your symptoms and offer intervention. 5 – Environment A big part of Healthy Hormones lies in making an effort to decrease your toxic burden. We live in an increasingly toxic world and it seems to be closing in on us. Our personal care products, makeup, cleaning products, and food storage likely contain harmful chemicals that CAN be avoided. Do a deep dive of your environment by considering these questions: Do you buy organic food and/or avoid the Dirty Dozen? Do you use glass/stainless steel for food storage and avoid plastics? Do you drink filtered water? Do you buy pharmaceutical grade supplements? Do you use clean makeup and skincare products? We can best support detoxification in the liver by staying hydrated, pooping daily, and consuming adequate protein & fiber. ((Learn more about detox here)) Related: Dietary Fiber: Understanding Soluble vs Insoluble Fiber Changing Lifestyle Habits for Healthy Hormone Balance takes time. These habits are things to slowly adopt to get you more in tune with yourself. One day at a time. 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!

Nutritionist Kate Daugherty, MS, CNS Denver Colorado

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

March 25, 2022 1 Comment

“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!

Simple Habits to Improve Digestion Naturally

February 23, 2022 2 Comments

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

Why You Should Eat Sardines on a Healthy Diet

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

February 10, 2022 3 Comments

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:

Recipe Packs Curated by Functional Nutritionist Kate Daugherty

Introducing: Recipe Packs!

January 31, 2022 3 Comments

It’s one of my life goals to write a cookbook. And one day I will. It’ll be filled with enough background research to make your head swim, pretty charts describing how digestion really works, and all kinds of food science. That’s my jam. PLUS, you can count on aesthetic food photos. I get so much joy out of flipping through cookbooks with amazing food photography. OK, enough dreaming about the future and back to reality. In the meantime, I know what you probably REALLY care about is fresh ideas that make cooking at home easy. We’re in an interesting time where more and more we’re eating at home, and it’s about time to level-up your kitchen creativity! So, I’ve put together RECIPE PACKS. This is a curated collection of recipes (and a minor amount of background science) to give you some new inspiration for healthy at-home cooking. Choose your ‘style’ and start to incorporate a few new things- plant-based, low-carb, entertaining, 5-ingredient, lunch prep, family dinner, or cooking for one! What’s Inside: Each recipe pack starts out with some basic science on WHY certain ingredients are included (or excluded). I give you a few tips for making the most of recipes (like swapping out ingredients, utilizing leftovers, and planning ahead). The Recipe Packs have 30 recipes. For each recipe, you’ll find a high-definition photo (like I said, aesthetics are important!), Ingredient List, Instructions, Notes on substitutions, AND nutrition facts per serving. I’ve also included a bonus Weekly Meal Planner to help you create a personalized eating strategy. The Recipe Pack PDF is designed to be a self-directed exploration of new recipes. ((If you’d prefer a personalized meal plan and recipe pack according to your preferences, allergies, or intolerances- Reach out to Kate!)) SHOP RECIPE PACKS: SERVING SIZE CUSTOMIZATION: RECIPE PACKS One challenge I’m meeting is clients who are cooking for one OR cooking for a family. So often, recipes are written in 2-4 servings. What happens when you’re alone and DON’T want the same meal four times?? What happens when you’re a family of six?? –> Enter: Serving Size Customization. My “Cooking for One” and my “Family Meals” Recipe Packs allow you to change serving sizes in each individual recipe depending on your need. Using the Recipe Pack software, you’ll log in and toggle servings from one all the way up to 25! Here’s a quick video demonstration: More Details: Which Recipe Pack is Right for You? Family Meals Recipe Pack This collection is made for cooking for a group. You’ll find a number of slow cooker, pressure cooker, and one-pan meals that require low-effort to feed a crowd. I’ve included various proteins including chicken, beef, shrimp, and vegetarian options. There’s always the option to swap out a protein for one you enjoy (or add meat to vegetarian meals)! — CLICK HERE TO VIEW. Cooking for One Recipe Pack This collection is largely gluten-free, dairy-free recipes that work well in one-serving. You’ll find various omnivore and vegetarian options. I’ve also included a couple sweet treats and snacks. — CLICK HERE TO VIEW. 5-Ingredient Recipe Pack All 30 recipes in the 5-Ingredient Recipe Pack are made with 5-ingredients or less. Think healthy eating has to be complicated? THIS is my response. These recipes revel in simplicity but still deliver on satisfaction and flavor. This recipe book includes healthy breakfasts, lunches, dinners, and snacks. — CLICK HERE TO VIEW. Lunch Prep Recipe Pack On the weekday lunch prep grind? Here’s a collection of 30 recipes that are ideal for making in advance and eating as leftovers. This recipe pack includes omnivore and plant-based options to fit your goals. Recipes include salads, bakes, and bowls that stand-up to weekday lunch prep. — CLICK HERE TO VIEW. Entertaining Recipe Pack If you’re looking for ideas for finger foods, appetizers, dips and spreads that make for a fun gathering: this recipe pack is for you. Recipes range on the sweet to savory spectrum. Plus, I’ve included a ‘quick swaps’ guide for navigating food sensitivities with a crowd. ((Hint: always have fresh cut veggies in your spread)) — CLICK HERE TO VIEW. Low-Carb Recipe Pack Keto lovers check in. The low-carb recipe pack is ketogenic-diet friendly and leans into ‘clean’ keto. You won’t find bacon-wrapped deep fried butter in this PDF. Instead, I use healthy fats, animal proteins, and minimal dairy to hit the high-fat requirements of the low-carb approach. This collection includes breakfast, lunch, dinner and snack options. — CLICK HERE TO VIEW. Got other ideas for a Recipe Collection: Let me know! I’m open to new ideas and suggestions to build the library of resources FOR YOU. If there’s a specific niche or diet you’d like to see a recipe collection for, send me an email. If more in-depth science and meal planning is what you need, check out my Therapeutic Diet Guides. 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!