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The holiday season is officially upon us! If this time of year has you feeling frazzled and stressed instead of merry and bright, you're not alone. A recent survey found that the holidays are the 6th most stressful event of our lives — right behind divorce, moving and starting a new job! When we are stressed, we often feel more anxious. A quick and natural solution to ease anxiety that does not cause side effects is peppermint essential oil, a perfect remedy for this time of year! Massage a drop onto your temples when you feel anxiety coming on. Within minutes, you will feel calmer and more focused. But this essential oil does more than eliminate stress. It also: Reduces headache pain. A German study found that rubbing peppermint oil on the forehead reduced headache pain as effectively as taking 1,000 mg of acetaminophen... without any side effects and in only 15 minutes.1 Soothes an upset stomach. For centuries, our ancestors used peppermint to treat stomach issues. But new scientific research shows it's powerful enough to even ease the pain of irritable bowel syndrome. In 2007, researchers found that IBS symptoms were significantly reduced among 75% of patients who took peppermint oil capsules for a month. Only 38% who took a placebo reported any relief.2 To take peppermint orally, mix a drop or two in a glass of water and drink. Increases your energy. A recent study in the Journal of the International Society of Sports Nutrition looked at the effect of peppermint oil on sport performance. Researchers gave the participants .05 ml of peppermint oil in a drink every day for 10 days. By the end of the study, they were able to increase their energy output by 51%. They were also able to work out 25% longer without getting tired.3 Curbs cravings so you eat less. It's so easy to indulge this time of year. And that's not such a bad thing every now and then. But if you're looking to get a handle on your diet, now or in the new year, then simply smelling peppermint oil can reduce your urge to eat. In a 2011 study, volunteers were asked to smell peppermint oil every two hours. They reported not feeling as hungry as people who didn't get a whiff, plus they ate 2,800 fewer calories throughout the week — or almost a pound!4 I hope these Peppermint Essential Oil Tips help you or a loved one in one way or another! This can also be a great stocking stuffer, order yours today!!! 🎄🎁 https://pubmed.ncbi.nlm.nih.gov/8805113/ https://pubmed.ncbi.nlm.nih.gov/17420159/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3607906/ https://www.bendbulletin.com/lifestyle/health/cut-your-cravings-with-peppermint/article_aed7a207-52b2-5186-9a21-34e42a41713d.html

You may not think of adding butternut squash to your salad but it really just works, especially when you add it to a spinach salad along with toasted pine nuts, and tangy goat cheese. And an added bonus, butternut squash is rich in carotene, which our bodies turn into Vitamin A. Vitamin A supports eye health, immune health and skin health. Butternut squash also is a great source of fiber which serves as a great prebiotic to support a healthy microbiome, and can support healthy metabolism and weight management, being low in calories, but full of nutrition! Add this salad to your winter recipe rotation and serves as a great side salad for holiday meals too! Ingredients: Salad: ● 1 butternut squash, peeled and seeded, flesh cut into 3/4 inch cubes ● 1 tablespoon olive oil ● 2 tablespoon apple cider ● 1/2 teaspoon coarse sea salt ● 1/2 cup pine nuts (or other nut of choice) ● 4 heaping cups of spinach ● 4 ounces of goat cheese Dressing: ● 1/2 cup apple cider (boil for about 5 minutes to reduce it and intensify the flavors) ● 1 small shallot, finely minced ● 2 tablespoon cider vinegar ● 1/2 teaspoon coarse kosher salt ● 1 tablespoon maple syrup ● 1/4 cup olive oil ● freshly ground black pepper to taste Directions: Preheat the oven to 400 °F. Place the squash cubes on a baking sheet and toss with the olive oil, apple cider, and salt. Roast for 20-25 minutes, or until the squash is tender and starting to brown. Cool the squash. While the squash is roasting, place the pine nuts in a small baking dish or sheet pan. Place them in the oven during the last 10 minutes of squash cooking time, until they are toasted and turning golden brown. Make the vinaigrette. Combine all ingredients and mix well. Assemble the salad. Toss ingredients except for squash. Plate. Add squash and with a fork crumble the goat cheese on top.

These healthy egg muffins are made with only 4 simple ingredients and are great for meal prep. They are a perfect on the go breakfast! Ingredients: 12 large eggs 1 medium onion, diced 1 cup veggies of choice diced (spinach, peppers, broccoli, you choose) 1/2 pound diced ham (sausage or bacon, again you choose) 2 tablespoons avocado oil for sautéing Directions: Preheat oven to 375° Fahrenheit. Chop ham, veggies and onion as noted. Add avocado oil to pan and sauté onions, ham and veggies. about 3-minutes depending on veggies. Crack eggs in a large bowl and whisk well. Add the sautéd ingredients and whisk until blended. Grease muffin tin with fat/oil (make sure each section is covered well from top to bottom or the eggs will stick). Or you can use muffin tin liners. Spoon the egg mixture into the muffin tin, filling them almost full (they will puff up while cooking). Place in the oven and bake for 20 minutes. Remove and allow to cool slightly before serving. These can be refrigerated and keep well for 4-5 days (great for meal prep).

“The world as we have created it is a process of our thinking. It cannot be changed without changing our thinking.”– Albert Einstein I love this quote and find it to be so true. Mindset is a big piece in creating overall health and wellness. We need to make sure our thoughts are serving us well, if they are not, we need to find ways to make this happen. Why is it important to have a positive mindset? The power of positive thinking can impact your physical and mental health. The health benefits of positive thinking may surprise you, too. Proven benefits of thinking positively include: ☑️ Better quality of life ☑️ Higher energy levels ☑️ Better psychological and physical health ☑️ Faster recovery from injury or illness ☑️ Fewer colds ☑️ Lower rates of depression ☑️ Better stress management and coping skills ☑️ Longer life span Ways to think more positively: ☑️ Focus on good things ☑️ Practice gratitude ☑️ Keep a gratitude journal ☑️ Spend time with positive people ☑️ Be open to humor ☑️ Positive self talk ☑️ Remove yourself form negative things in your life Don't wait to try some of the ways to think positively, you can start reaping the benefits today. You’ll learn to leave behind your self-sabotaging negativity, be your best self, and meet your goals unhindered.

What child doesn’t want teriyaki chicken???!!! Sadly most of the teriyaki marinades out there contain ingredients you don’t want to put in your body, let alone your child’s. So instead, you should make your own, at least when you can! If you do this once, you will be happy you did and your kids will want it on the meal plan every week! A little note regarding coconut sugar: The nutritional stats don't seem to indicate much of a difference between coconut sugar and regular cane sugar, but there are benefits on another level "Coconut sugar is lower on the glycemic index (GI) than cane sugar or even maple sugar," says New York City–based holistic nurse practitioner Victoria Albina, N.P., MPH. "Foods with a lower GI are more slowly absorbed, thereby reducing the health-damaging insulin spike." Beyond the nutritional numbers, coconut sugar may be a preferable choice for some for other reasons. "Coconut sugar is an alternative to cane sugar, tends to not be genetically modified, and is usually not bleached," Albina says. "Another benefit to coconut sugar is that it is a more environmentally sustainable choice than palm sugar or cane sugar." Ingredients: ¼ cup coconut aminos or tamari 1 tablespoon coconut sugar or raw honey 2 tablespoons dry sherry (or a substitute found here) 2 tablespoons rice wine vinegar 2 garlic crushed cloves 1 teaspoon fresh ginger ¼ teaspoon red pepper flakes (for a little kick) 2 pounds chicken thighs (skinless and boneless) Directions: Combine the coconut aminos, coconut sugar, sherry, vinegar, garlic, ginger, and red pepper flakes and stir until dissolved and all things are combined. Transfer to a resealable bag or leave in the bowl and add chicken. Cover and marinate in the refrigerator, turning at least once, for one 1 up to 4 hours. When ready to cook, heat the broiler to high. Arrange the chicken on a broiler pan, what would be skin side down, and broil until brown and crispy, about 8-10 minutes. Flip the chicken and broil until almost cooked through, another 8 minutes longer. You may need to flip to each side one more time to make sure the chicken is golden brown and crispy. Serve with cauliflower rice, regular rice and veggie of choice, my family loves it with steam broccoli with butter and lemon!

Sleep disorders affect not only sleep quality and duration, but also glucose metabolism and weight regulation. Lack of regular sleep is associated with the following: An increase in insulin resistance An increase in appetite and a stronger urge to eat non-nutritious foods An increase in blood pressure Makes it harder to lose weight Impairs the immune system and its ability to fight infections Increases the risk of depression and anxiety Increase in developing Type 2 Diabetes In order to combat these issues we need to develop and practice good sleep hygiene! You will be supporting your body in so many ways!!! Here are some ideas that you can try to incorporate today. Kick start your circadian rhythm first thing in the morning by getting sunlight on your eyes as soon as you can in the morning for 10-30 minutes. You can sit near a window or better yet get outside and go for a walk, or just sit out there and sip some coffee! This is because once light hits your retina, the light is then transmitted to your suprachiasmatic nucleus and on to the pineal gland. This is the area where serotonin is synthesized into melatonin. It is also good for hormone production to get as much natural light during the day as possible. So if you can, again, get outside during the day, eat lunch outside during the day, go for a brisk walk, whatever it is that you can fit in, to get natural light. At the end of the day, do your best to avoid blue light from screens on your phone, laptop, etc. You can do this by being off your devices, or if you need to be on them, make sure you have an app that can remove the blue light or wear blue light blockers. Avoid caffeine late in the day. Sleep in a cool, dark room. Cover your windows with blackout curtains, get a sleep mask, cover your clock, turn your phone on “Do not disturb.” Magnesium can help with sleep - the forms that are best for sleep are magnesium Glycinate, Malate and Threonate. They can all help with sleep quality and can be taken at any point during the day. There are other supplements that can support sleep, but I will cover that in another post. One last tip is using a tracker to assess how well you are actually sleeping. I am loving my OURA ring and have found this tracker is quite accurate and measures the different stages of your sleep, your heart rate and heart rate variability, body temperature, recovery index, and can help you make assessments based on your activity level and sleep. I just received this code to receive $50 off for the first five people who are interested. Sleep better today! #functionalnutrition #everythingmatters #allthingsareconnected #sleephygiene #insulinresistance #glucosemetabolism #weightmanagement #weightregulation #bloodpressure #healthyhabits #liveyourbestlife

Even though granola and pre-packaged granola bars taste yummy, these products commonly make the list of secretly unhealthy foods for good reason. The problem with most granola and granola bars today is that they are not made with healthy, whole-food ingredients. They are often loaded with refined sugars, unhealthy fats and low in fiber. This recipe skips the refined sugars and gets its sweetness from raw, organic honey and dark chocolate chips. These bars wouldn’t be the same if they were totally unsweetened plus the honey helps to bind the ingredients together. And, instead of hydrogenated oils, these homemade granola bars contain blood sugar-balancing good fat from ingredients like almond butter and coconut. Add the ingredients to your grocery list this week, or maybe you already have all of these ingredients in your house and can make them today! Let me know what you think! This will take approximately 10 minutes to pull together and mix, and an hour to get cool. (Serves about 12) Ingredients: 3/4 cup raw, organic honey 3/4 cup almond butter or other nut butter of your liking 2 1/2 cups gluten free rolled oats 1/4 cup unsweetened shredded coconut 1 scoop chocolate protein powder or flavor you like (could even be plain) or you could even use Bub's plain collagen to add protein to your bar 1/2 teaspoon sea salt 1/4 cup dark chocolate chips (mini) Directions: Melt honey and nut butter in a saucepan on low heat. In a bowl, mix dry ingredients, oats, shredded coconut, protein powder, salt and chocolate chips. Add honey and nut mixture to the dry mixture. Stir and press into a baking dish to the thickness of your liking (9x9 works well, but whatever you have will work). Cover and refrigerate until firm (about 1 hour) Cut into bars and enjoy! (serves about 12)

Whether you are exercising, meditating, or just sitting at your desk, making sure you are breathing properly has a major impact on your health. And one of the unique things about breathing is that although it is done by the autonomic nervous system (involuntarily) it can also be regulated voluntarily. Scientific studies have shown that controlling your breath can help to manage stress and stress-related conditions. When we feel stressed or anxious, our breathing pattern changes >>> involuntarily we take small, shallow breaths, using our shoulders rather than our diaphragm to move air in and out of our lungs. Shallow, upper chest breathing is part of the stress response. This style of breathing disrupts the balance of gases in the body. Shallow over-breathing, or hyperventilation, can prolong feelings of anxiety by making the physical symptoms of stress worse. Controlling your breathing can help to improve some of these symptoms. When we are relaxed, we breathe through our nose in a slow, even and gentle way. To that end, we can shut down the autonomic stress response of shallow breathing and deliberately copy a relaxed breathing pattern to calm the nervous system that controls the body’s involuntary functions. This can be done with abdominal breathing and can be done whenever you notice your breath has become short and more rapid. There are many ways to do this type of breathing and it will be different, if you are exercising versus sitting at your desk or meditating. But the benefits are the same! In essence, the general aim is to shift from upper chest breathing to abdominal breathing. Controlling your breath helps control your nervous system and encourages your body to relax, bringing about a range of health benefits. The physiological changes include: lowered blood pressure lowered heart rate reduced levels of stress hormones in the blood reduced lactic acid build-up in muscle tissue balanced levels of oxygen and carbon dioxide in the blood improved immune system functioning increased physical energy increased feelings of calm and wellbeing. The next time you notice you are breathing shallow or short, take a moment to switch your breathing pattern, your overall health and well-being will feel the benefit! #beyourbestself #everythingmatters #stressreduction #allthingsareconnected #breath #stressresponse #autonomicnervoussystem

What is BDNF? BDNF stands for Brain Derived Neurotrophic Factor - which is like miracle grow for the brain. BDNF is involved in preserving already existing nerve cells and encouraging the growth of new nerve cells and synapses in the brain. The growth of new nerve cells is called brain plasticity and helps the brain heal from trauma, such as a concussion, a stroke or other adverse health conditions. Maintaining brain plasticity is extremely important at any age, so everyone should listen up! BDNF plays an important role in learning, memory and behavior. As a result increasing levels of BDNF has been shown to enhance mood, sleep, eating habits, and appetite. Our level of BDNF decreases with age, and is at its highest during the developmental phases of life, helping to facilitate learning and motor development. But don’t despair, although a sedentary lifestyle can negatively impact BDNF, EXERCISE HELPS TO REVERSE IT!!! EXERCISE increases circulation to the brain >>> more oxygen to the brain = a healthier brain EXERCISE increases the size of the hippocampus, which is associated with longer lasting spatial memory EXERCISE increases the production of BDNF Games that involve MENTAL EXERCISE also increase levels of BDNF, although best combined with physical movement too Just one more reason to head out that door and get moving! Your brain will thank you for it! #functionalnutrition #brainhealth #everythingmatters #moveeveryday #BDNF #exercise #movement #stayaheadofthegame #longevity

One of my top priorities is to ensure my clients have optimal function of their digestive processes, “All disease begins in the gut” ~ Hippocrates And, an advantage of being a Functional Nutritionist, is having access to diagnostic testing. This is something that has brought my practice to a whole new level. I will write about that in another post. But one of the tools I use in my practice is assessing the health of the microbiome using the GI Map. The results from this test can help discover several types of dysbiosis, low enzyme output, overgrowth of certain species, pathogens, parasites, inflammation, and more. Another benefit of doing a GI Map is assessing the beneficial bacteria. Studies have shown that when commensal species are low we are more susceptible to health issues. One of these keystone species is Akkermansia Muciniphila. This keystone species has had several studies tied to it, in relation to being protective against Type II Diabetes, as well as severe digestive issues such as Ulcerative Colitis and Crohn’s Disease. One of the issues I run into often with my clients is this species not showing up at all in a person’s stool analysis, or often very low. This is a concern. The following information explains: What Akkermansia Muciniphila is How this species is so impactful to our overall health And what we can do to help it proliferate What is Akkermansia Muciniphila? A commensal gram negative bacteria that strictly survives in an anaerobic environment (no oxygen) It is non-motile, non-spore forming, oval shaped and makes up 1-4% of our microbiome How is Akkermansia Muciniphila so impactful to our health? This bacteria nourishes itself from carbon and nitrogen, which is found in the mucosal layer of our gut lining; this is why it is called “Muciniphila” = “mucous loving.” A. muciniphila actually feeds on mucin, a glycoprotein that regulates the thickness of our gut’s intestinal mucosal layer. When it is present it enhances the gut lining and prevents the breakdown. Which means that it provides protection from leaky gut. An intact gut lining is essential to a healthy immune system and supports our metabolic health. Intestinal permeability or “leaky gut” is the root cause of so many diseases. Having a leaky gut causes the immune system to become hypersensitive and constantly react to foreigners invaders (antigens from food and bacteria) that enter the bloodstream. Research has connected levels of A. Muciniphila to many functions in the body as well as metabolic dysfunction and health issues: Gut Health Gut imbalances are involved in the development of almost every chronic disease, but people who have IBD and IBS have some of the worst imbalances in their gut microbiome. Low levels of these keystone species have been associated with Crohn’s disease and Ulcerative Colitis. It has been linked to the reversal of liver dysfunction Metabolic Health Metabolic syndrome is classified as a cluster of symptoms (insulin resistance, obesity, dyslipidemia, and hypertension) that can increase your risk of heart disease, type 2 diabetes and stroke. There have been many studies tied to all of these metabolic health markers. One study found that obese adults who had higher Akkermansia levels had healthier metabolic status and better clinical outcomes (fasting blood sugar, body fat distribution, and insulin sensitivity) A study found that type 2 diabetics who had a hard time keeping their HbA1c under control despite being on diabetes medications had significantly less Akkermansia than diabetics who responded well to medications It has been shown to reverse atherosclerosis, by improving metabolic endotoxemia-induced inflammation through restoration of the gut barrier. Increasing Akkermansia has also demonstrated effectiveness at lowering blood lipid levels, weight loss, adipose tissue inflammation, and insulin resistance in mice Brain Health Mouse studies report a negative relationship between Akkermansia and amyloid-beta plaques, a characteristic of Alzheimer’s disease. Similar to obesity and type 2 diabetes, Akkermansia levels are also low in Alzheimer’s disease—coincidence? I don’t think so! These metabolic disorders often go hand-in-hand and share many similarities (insulin resistance, inflammation, gut dysbiosis) I would imagine you are getting the picture! And can see how important Akkermansia Muciniphila is to so many aspects of our health. So, how do we keep our levels up? And, how do we encourage the growth of this beneficial bacteria? Here are four tips to incorporate to support the health of this commensal bacteria. Akkermansia loves ellagic acid, which is a polyphenol prevalent in berries (raspberries, blueberries, blackberries and strawberries), grapes, cranberries, pomegranate and nuts such as pecans and walnuts. Akkermansia also loves catechins and tannins which can be found in green tea. Alcohol can deplete the abundance of Akkermansia, so if you are working on increasing your numbers, it is best to reduce your alcohol intake. Prebiotics can also support the proliferation of A. muciniphila indirectly. This is because prebiotics contain fiber, and the bacteria that ferment fiber, like Bifidobacterium, help to produce short chain fatty acids (SCFA’s). The SCFA’s produced (acetate, propionate, and butyrate) are all important metabolites for maintaining a healthy mucosal layer, and are an important fuel for the intestinal epithelial cells, which will strengthen the gut barrier (remember low levels of A. muciniphila are associated with leaky gut). So make sure to include prebiotic foods like garlic, onion, green banana, leeks, asparagus, apples, for more ideas click here. Absorption of these SCFA’s can also be facilitated by MCT’s, which I have been putting in my coffee everyday and have been for 5 years! Similarly, people who have IBD, IBS and UC are more likely to have low levels of SCFA’s. This indirect relationship of keeping other commensal bacteria thriving is known as cross feeding, and helps maintain a healthy microbial balance. It is clear that Akkermansia is an important member of our gut microbiome and when it is present it supports our gut barrier. This strong intestinal barrier is critical and is linked to chronic disease prevention and optimal health and longevity. If you see it low or below detectable levels in a stool test, do your best to incorporate the strategies listed above to help increase its proliferation. #guthealth #functionalnutrition #diet #lifestlye #metabolichealth #leakygut #dysbiosis #probiotic #prebiotic #foodsensitivity #longevity

9 out of 10 children with ADHD are deficient in magnesium. Eating and supplementing with magnesium can be very helpful in bringing the brain into balance. How is Magnesium involved? The mineral Magnesium is known to support over 300 enzymatic reactions in our body, serving as a biochemical plug that ignites cellular activity. For example, if magnesium levels are low, so is ATP, the fundamental fuel that powers every cell. Blood sugar will not be correctly regulated, and the immune system will not be as robust. ➔➔➔ And, most important for someone who has ADHD, the brain will be compromised. Too little magnesium weakens the brain because the mineral plays a key role in the formation of neurotransmitters (chemicals that help send messages between brain cells). If magnesium is low, dopamine will be produced at a lower rate. Dopamine helps us pay attention. Serotonin will also be low; serotonin helps regulate our mood. ➔➔➔ The end result of a magnesium deprived brain… ➔ poor concentration ➔ irritability and anxiety ➔ depression and apathy ➔ mood swings ➔ fatigue ➔ sleeping problems, like insomnia One last tip, stimulants like Ritalin and Adderall, which are intended to help with ADHD symptoms, may actually be complicating the problem ➔ because in order to process these prescription drugs, you use magnesium to process them in the cell! If you or someone you love has ADHD, be sure to eat plenty of magnesium rich foods. ➔ Pumpkin Seeds ➔ Swiss Chard and other dark leafy greens ➔ Avocado ➔ Almonds ➔ Cashews ➔ Dark Chocolate ➔ Bananas #functionalnutrition #nutrientsmatter #nutrientdensity #magnesium #minerals #ATP #ADHD #rootcause #takecontrolofyourhealth #liveyourbestlife #brainsupport #neurotransmitters #mood #dopamine #serotonin

Studies have shown having adequate amounts of the trace mineral selenium lowers your risk of getting cancer, diabetes, and heart disease each by about 30%. It is also essential for proper thyroid function and hormone production. Selenium can be found naturally in a small handful of Brazil nuts, as well as fish and seafood sources such as yellowfin tuna, sardines, oysters, clams, halibut, shrimp, salmon, and crab. It is also found in chicken, eggs, crimini mushrooms, shiitake mushrooms, lamb, and turkey. You can also supplement with selenium, 200 mcg a day. If you choose to supplement, be sure not to over do it. Higher amounts can have negative side effects. To keep this in check, it is best to get selenium from food! Brazil nuts are a particularly rich source; just 2–3 a day will provide roughly 200 mcg of selenium. Try adding them to your weekly routine along with the other foods that are rich in selenium. #functionalnutrition #dietmatters #beyourbestself #selenium #thyroidhealth #immunehealth #hormones #nutrientdensity