Nutrition from the Ground Up

01/28/2024

Many people do not realize the impact that inflammation can have on autoimmune disease. Check out my latest blog where I discuss the way that nutrition can help support those with autoimmune disease by reducing inflammation in their body.

Check out this Instagram Post designed by Kari Grumeretz.

10/20/2023

Title: The Power of Pumpkin: Unveiling Its Impressive Health Benefits

When the leaves begin to change, and the air turns crisp, one iconic fruit takes center stage – the pumpkin. Often associated with autumn and beloved for its role in Halloween decorations and Thanksgiving pies, this humble gourd also happens to be a nutritional powerhouse. Beyond its delightful taste and festive appeal, pumpkin offers a variety of health benefits that might just surprise you.

Nutrient-Rich Superfood:
Pumpkins are packed with essential vitamins and minerals, making them a nutritious addition to your diet. They're particularly rich in vitamin A, which is crucial for maintaining healthy vision, skin, and the immune system. A single cup of cooked pumpkin provides over 200% of your daily recommended intake of vitamin A.

Low in Calories and High in Fiber:
For those watching their weight, pumpkin is an excellent choice. It's low in calories but high in dietary fiber. This combination can help you feel full and satisfied while maintaining a calorie-conscious diet. Fiber also promotes digestive health and regularity.

Immune System Boost:
Pumpkins are abundant in vitamin C, another immune system-boosting nutrient. Together with vitamin A and other antioxidants found in pumpkins, they help protect your cells from damage and strengthen your body's defenses against illnesses.

Heart Health:
The potassium content in pumpkins contributes to heart health by helping to regulate blood pressure. It can reduce the risk of strokes and lower the risk of developing heart diseases. The fiber in pumpkin can also play a role in maintaining healthy cholesterol levels.

Antioxidant-Rich:
Pumpkins are loaded with antioxidants like beta-carotene, which not only gives them their vibrant orange color but also helps protect your cells from damage, reduce inflammation, and possibly lower the risk of chronic diseases.

Better Vision:
Pumpkins are excellent for maintaining eye health. Their rich vitamin A content supports good vision, especially in low-light conditions, and helps prevent age-related macular degeneration and cataracts.

Skin Benefits:
The beta-carotene in pumpkins is not only beneficial for your eyes but also for your skin. Consuming pumpkin may contribute to a healthy, glowing complexion. You can also use pumpkin-based skincare products for additional skin benefits.

Nutrient-Dense Seeds:
Don't forget about pumpkin seeds, often referred to as pepitas. These little powerhouses are rich in protein, healthy fats, fiber, and essential minerals like magnesium, zinc, and iron. They can boost your energy, promote better sleep, and support bone health.

Incorporating pumpkin into your diet can be a delicious and healthy choice. Whether it's in the form of soups, stews, roasted pumpkin slices, or even a delightful pumpkin pie (preferably with reduced sugar), there are plenty of ways to enjoy this seasonal superfood.

As autumn arrives, don't just decorate with pumpkins – savor them for their fantastic health benefits. From improved vision to a strengthened immune system and so much more, the pumpkin is a fall favorite that truly lives up to its superfood status.

10/16/2023

Embracing the Bounty of Fall: Nutrient-Rich Vegetables for a Healthier You

As the leaves begin their breathtaking transformation into a symphony of vibrant fall colors, we find ourselves on the cusp of one of the most enchanting and awe-inspiring seasons of the year. Autumn's arrival not only beautifully paints the world around us, but also brings forth a bountiful harvest of vegetables that offer both delectable flavors with profound health benefits. Let's explore the wonders of fall vegetables, how to incorporate them into your diet, and the incredible health advantages they offer.

Squash: A symphony of Vitamins and FIber

Whether it's the earthy acorn, the creamy butternut, or the delicate Delicata, fall squash varieties are a treasure of essential vitamins and minerals. Packed with vitamin C, vitamin A, and potassium, squash promotes overall well-being. They have a high fiber content which aids with digestion, stabilizes blood glucose levels, and leaves you feeling satisfied. Additionally, squash boosts antioxidants that combat oxidative stress and inflammation, shielding you from potential health issues.

Tip: .After cooking, blend squash into your morning smoothies or stir them into a warm bowl of oatmeal to infuse your staple meals with creamy fall flavors.

Eggplant: Nature’s Colorful Nutrient Powerhouse

With its rich regal hues, eggplant is not only visually striking but also a nutritional powerhouse. It offers vital nutrients such as vitamin K for blood clotting and bone health. It is also a good source of potassium, which supports muscle function, heart health, and blood pressure regulation. Moreover, the stunning skin of eggplants contains nasunin, a unique antioxidant that has shown promise in preventing and protecting cell membranes.

Tip: Roast eggplants in the oven with garlic and fresh herbs, then blend into a delectable dip. This makes for a delightful afternoon snack when paired with fresh veggies or whole-grain chips.

Rutabaga: The unsung Hero fo Fall

A hidden gem among fall vegetables. Rich in potassium, antioxidants, and vitamin C, which fortifies your immune system and supports adrenal glands during stressful periods. With the holidays around the corner, adding this veggie into meals can help combat stress making it a must-have addition to your autumn menu.

Tip: Elevate the flavor of your mashed potatoes by boiling rutabagas alongside them. Mash them together for an extra kick. Rutabaga also makes a delightful addition to soups, stews, and roasts.

Diversity for a Healthy Microbiome.

One of the most remarkable aspects of incorporating seasonal vegetables into your meals is the diversity that they bring to your diet. Incorporating an array of nutrients is essential for a healthy microbiome as it supports the growth and diversity of beneficial gut bacteria, promoting a balanced microbial ecosystem. This diversity helps improve digestion, enhance nutrient absorption, and strengthens the immune system, ultimately contributing to overall well-being

Preserving the Bounty: Freezing Herbs

As autumn progresses, don't let the herbs from your garden go to waste. Harvest them! Place in a blender with a bit of water and give them a quick blend. Add to ice cube trays and freeze for easy access to their flavors year-round. Adding them to meals helps to reduce sodium in your cooking and adds diversity to your diet. Just another way to make your microbiome happy.

With a rich array of fall vegetables and the joy they bring to your plate, the season offers an excellent opportunity to nourish your body and embrace the changing seasons. So step into the crisp autumn air, savor the colors, and indulge in the bounty of nature's fall harvest. Your health and well-being will flourish with every delicious bite. Happy Fall!!

10/13/2023

It's tomato season! Don't let these little beauties go to waste. Dry them and keep the flavor of summer going deep into the winter months.

To make: Wash and cut tomatoes in half. Place on a baking sheet on parchment paper. Drizzle with olive oil, salt, pepper, and fresh herbs. Cook at the lowest setting on your oven (150-200 degrees) for between 8-10 hours. Cool. Store in an airtight container with a little bit of olive oil. Enjoy on salads, in pasta, on sandwiches, or on a charcuterie board.

08/10/2023

Want to learn more about nutrition and menopause? Check out my latest blog about the menopause maze and how you can find your way using food as a guide.

Kari Grumeretz 8/10/23 Kari Grumeretz 8/10/23 Navigating the Menopause Maze: The Power of Nutrition in Managing Symptoms Are you tired of feeling like you're lost in a maze when it comes to managing the symptoms of menopause? Well, fear no more, because there is a powerful tool at your disposal that...

08/04/2023

Working with the clients at Imagine Fitness and Yoga ☺️ It’s a great and supportive community with amazing services to support your health holistically.

08/03/2023

A vacation your body will thank you for.

Vacations are a time to relax, unwind, and explore new places, but they often present challenges for maintaining a healthy diet. It’s easy to be tempted by indulgent treats and convenient fast food on the road, but with a bit of planning and mindful choices, you can enjoy a vacation that nourishes your body and soul. Here are some tips for eating on vacation that your body will thank you for:

Pack snacks: These are great to have on hand for long flights and car rides. Having something healthy and satisfying to snack on will prevent you from resorting to unhealthy fast food or vending machine options.

Hydration is key: Bring a refillable water bottle with you. When you fly, carry an empty water bottle, and fill it up on the other side of airline security. Airports have hydration stations everywhere! Drinking enough water will help to control hunger and keep you energized.

Seek local produce: One of my favorite things to do on vacation is visit local farmers' markets. It's a great way to support local businesses and can lead to some new and exciting foods that you have never tried before. You never know, you may find your new favorite food.

Balance indulgences: While it is okay to treat yourself, try to balance indulgent meals with healthier choices. If you enjoy a decadent dinner, opt for a lighter lunch or breakfast the next day.
Stay active: Do not let your exercise routine go by the wayside. Once you get into the habit of exercising, maintaining a sense of routine is important. Even if you cannot do your regular workout, do something else active (swimming, hiking, or daily walks) to keep the momentum going.

Following these tips will allow you to enjoy a healthy and happy vacation that will create wonderful memories and maintain a healthy body.

Bon voyage and bon appetit!

04/25/2023

Is buying organic always best?

I get a lot of questions from clients about grocery shopping and buying organic fruits and veggies. Before I became a nutritionist, I always tried to purchase only organic regardless of the cost, thinking that these fruits and vegetables were the healthiest choices. The benefits outweighed the cost, right? But now even essential grocery items are highly priced and purchasing organic produce can be out of many people's budgets. So is organic really necessary or are inorganic items just as good? The answer is yes and no. Here is a way to help you determine when to splurge and when you can save.

Each year, an organization called the Environmental Working Group (EWG) takes information from the Department of Agriculture, and Food and Drug Administration about pesticides used on fruits and vegetables. Based on this information, it categorizes produce into 3 categories; the Dirty Dozen, which has the highest levels of contamination, the Clean 15, which has the lowest contamination, and a middle group that falls in neither group. Using these lists as a guide when shopping is great to understand when to spend on organic and when it is not necessary. To locate these lists, visit the Environmental Working Groups website at www.ewg.org.

Another rule of thumb that I follow if I can't remember what is on EWG list is to purchase organic if you are able to eat the flesh of the produce or the leaf (ex. Strawberries, blueberries, green beans, and spinach) if it is an item that can be peeled, you are most likely safe to purchase non-organic.

Tip: I always wash all my fruits and veggies as soon as I get home from the store. I use white vinegar and put it in a spray bottle. I give produce a couple of squirts, rinse with water, and dry. Enjoy!

03/31/2023

Protein is essential for optimal health and needed for our bodies to function properly. It provides the building blocks for building strong and healthy muscles, acts as a communication system between cells and organs, helps support immune health, and provides structure for your body. While many people rely on meat, dairy, and eggs for sources of protein, there are many great alternative plant-based options. Considered as a more environmentally friendly option to animal protein, they also have other health benefits such as lower levels of saturated fat and cholesterol and are packed with vitamins, minerals, and fiber.

Here are some options to pack your meals full of protein:

Seitan-this is a wheat-based protein that is low calorie and low carb. Great in pasta sauces, soups, salads, or tacos.
Beans, legumes, lentils, and chickpeas-these options are also high in fiber, vitamins, and minerals. Add to soups, salads, stews or as a base for veggie burgers or dips like hummus.
Soy-based products-tofu, tempeh, edamame, and soy milk. Tofu can be prepared a number of ways and easily picks up flavorings of seasoning and marinades. Grill, bake, or sauté!
Nuts and seeds-almonds, cashews, chia seeds, flax seeds, and quinoa. Have as a snack or add to your smoothie, oatmeal or salad.

If you are interested in one-on-one nutritional counseling, please contact me at kgrumeretz@nutritionftgup.com

03/10/2023

02/22/2023

Many of you know that calcium is needed for healthy bones, but have you ever heard of K2? It's also known as menaquinone and is a vitamin that plays a critical role in bone health. Here is some important information to know:

Research has shown that K2 supplementation can improve bone health in a variety of populations, including postmenopausal women and individuals with osteoporosis. In one study, postmenopausal women who received K2 supplementation experienced a significant increase in bone density compared to those who received a placebo.

Additionally, K2 has been shown to have anti-inflammatory properties, which may further contribute to its beneficial effects on bone health. Chronic inflammation is known to contribute to the development of osteoporosis, so reducing inflammation in the body may help to prevent bone loss.

While K2 can be found in some foods, such as fermented dairy products and certain types of meat, it can be difficult to obtain adequate levels through diet alone. For this reason, supplementation may be necessary for individuals who are at risk of bone loss or who have a history of fractures. As with any supplement, it is important to speak with a healthcare provider before starting K2 supplementation.