Nicole Magryta

02/12/2021

Good brain function is dependent on good brain metabolism.  In order to have good brain metabolism, you need to feed your brain a steady supply of micronutrients (cofactors).  Since our bodies don't make minerals at all and they make very few vitamins, we  must get these micronutrients from food.  💪🏻🥦

If you want better brain health, its starts with food.  Make sure to include these top brain supporting foods in your diet like avocado, beets, blueberries, cacao, bone broth, broccoli, eggs, extra virgin olive oil, leafy greens, fatty fish like salmon or black cod, matcha green tea, turmeric, and walnuts. 🥬🍳🍓🥑🫐

25/11/2021

One of the most nourishing remedies that I think everyone should have in their food arsenal is bone broth. 80% of our immune system resides in our gut which means we need to treat our guts well.  This is especially true during the holiday season when we tend to stray from our normal daily habits. 🙏🏻
I've shared my recipe for turkey bone broth in my link in bio. I hope you enjoy it!  I just made a batch. I drink it as a warm beverage and use it in all my recipes from soups to sautés. Happy Thanksgiving All!  🦃❤️

   wholefoods

23/11/2021

We are exposed to hundreds of toxins daily from heavy metals (like arsenic and mercury) to endocrine-disrupting chemicals like BpA (think water bottles and plastic food storage containers) to biotoxins (like mold) that come from various plants or animals.  👎🏻

Surprisingly, the molecules in certain edible plants use multiple mechanisms to sequester and eliminate toxins from our bodies via urine, sweat, and stool.  💪🏻These plants include:
cilantro, cruciferous veggies (cauliflower, broccoli, cabbage, kale, radishes, Brussels sprouts, turnips, watercress, kohlrabi, rutabaga, arugula, horseradish, Macarenas, rapini, daikon, wasabi, boy choy), avocados, artichokes, beets, dandelions, garlic ginger, grapefruit, lemons, olive oil and seaweed. 🥦🥬🧅🧄🫑🌶

Choose as many of these foods as you can and rotate in your diet regularly. 😀

19/11/2021

Kids are definitely resilient, but food can affect them in ways we don't always realize.  And I'm not talking about obesity.  I'm talking about symptoms like brain fog, irritability, difficulty concentrating, stomach aches, headaches, acne, skin issues, and anxiety just to name a few. 👎🏻

It's also important to understand that just because children steadily plot on their growth charts at the doctor's office does not mean they are biologically healthy and nutritionally sound.  Growth by itself does not indicate a strong immune system, a well-functioning brain, or a healthy digestive system.  🧠👤

Food is extremely powerful.  Looking at what's on the end of your child's fork will often dictate how good they feel, how well they think, how well they fight off infections, and how much energy they have throughout the day. 🍽💪🏻❤️

18/11/2021

Pomegranates are rich in polyphenols, which are beneficial plant compounds that  have been shown to have health benefits relating to their antioxidant and anti-inflammatory properties. ❤️

Most studies regarding the effects of pomegranate juice have focused on its ability to treat prostate cancer, diabetes, and atherosclerosis. However, pomegranate juice has shown therapeutic potential for many other illnesses. For instance, a small number of human clinical trials have highlighted the positive effects of pomegranate juice and extract consumption on cardiovascular health. Beneficial effects have also been observed in animal models for respiratory diseases, RA, IBD neurodegenerative disease, and hyperlipidaemia. 👍🏻

Do you know how to peel and eat a pomegranate? 🤔

01/01/2021

Whether your health goals are to lose weight, get more exercise, optimize sleep, quit smoking, or something else entirely, it will require breaking an old habit. And you know how nasty old habits can be. 😃 Achieving new goals may first seem like an uphill Mt Everest climb, but with the right preparation and mindset, it can become a steady and smooth trail ride. 👍🏻

Key components to successful health resolutions begin with self-reflection, clarity, mindset, and patience. I’ve put together some key tips for sticking with your New Year’s health goals. These are some of the things that have helped many of my clients achieve great success.

Check out my new article “Secrets To Health Resolution That Stick!”

Many blessings and warm wishes for a safe and healthy 2021!

About half of all adults in the United States make New Year's resolutions, but less than 10 percent actually follow through on their goals each year. Do you think this year will be any different? After now living through 10 months of global pandemic worry and shutdown, it seems logical that many peo

27/12/2020

Genes are not our destiny. We now know that we are a combination of environmental experiences - some that we can control and some that we cannot. 🤔

I go into much more detail in my book, Nourish Your Tribe, but what we can control: diet, exercise, sleep, toxin exposure, emotional well-being. They form equal parts of who we are. To optimize these parts, we need to understand the underlying principles of which genes are turned on and off based on our lifestyle choices, a process that’s occurring every second of every day.

As 2021 approaches, this is important to remember. We have the power to make an impact on gene expression. What area of health do you need to optimize? ❤️

23/12/2020

It’s sometimes hard to understand exactly how much sugar we are consuming in a lot of our favorite foods and drinks.  But once we understand just how much we are consuming, say for example in just one hot chocolate from Starbucks, we can begin to shift our behaviors.  If you were to make a cup of tea, would you put 8 tsp of sugar in it?  Hopefully the answer is no!  It’s here we can begin to understand just how important it is to read and understand labels or steer away from packaged goods all together.  When WE control what’s going in your food and drinks rather than a restaurant or food manufacturer, our health can’t help but drastically improve.

Remember, when reading labels, sugar is listed in grams.
4 grams = 1 tsp of sugar.  In other words, take total sugars on a label and divide by 4, you will then get the number of teaspoons.

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16/12/2020

Seafood is by far my favorite food.  It contains high-quality protein and other essential nutrients, its low in saturated fat, and it contains essential fats particularly omega-3 fatty acids.  🐠

If you love seafood like me, you need to be aware that mercury in fish is a big problem.  Mercury is actually a naturally occurring element that’s present throughout the environment, but human farming and industrial activity (like coal-fired electricity) has greatly increased soil and airborne mercury which has found its way to our waterways - lakes, oceans and rivers.

Mercury bioaccumulates in the marine food chain as fish absorb it- big fish eat medium size fish, medium size fish eat small fish and small fish eat phytoplankton and algae.  🌱🐟🦈

Big fish contain much higher levels of mercury so its important to steer clear of them.  This is especially true if you are pregnant (or about to become pregnant), nursing or a child.  Mercury is a neurotoxin and has been linked to a range of health maladies including reproductive troubles to nervous system problems. 👎🏻

Be an informed consumer - stick to seafood with with the healthiest nutrient profile while also avoiding mercury risk.  My favorites are salmon, trout, shrimp, anchovies and sardines. 😋

05/12/2020

Figuring out which kinds of carbs are best to eat is not so difficult. Healthy carbs are whole intact foods that are packaged as Mother Nature intended.  🥬

To evaluate whether you’re choosing a good carb, simply ask yourself 2 questions:

1)Does the food contain a good source of fiber and phytonutrients? 🥦

2)Is it whole and unprocessed?🍓

If the answer is yes to these 2 questions, you are on the right track. 👍🏻

04/12/2020

Owning our story and loving ourselves through that process is the bravest thing that we'll ever do.
Be proud of who you are, and not ashamed of how someone else sees you. Clap for yourself, even with the small stuff. Before you know it momentum builds and you are on your way to achieving your goals. ❤️.

30/11/2020

For humans, Vitamin C is an essential nutrient, which means you must get it from your diet because your body cannot make it on its own.

Vitamin C is instrumental in multiple processes in the body but its role in immune function is crucial.  It stimulates the production of white blood cells which detect and remove pathogens as well as protects immune cells from damage.

Although we often think of oranges as high in vitamin C, as shown above, there are many other great sources.

Here are some fun facts:

Vitamin C is easily destroyed by excessive heat and water, as well as exposure to air. Cooking foods destroys approximately 25 percent (or more) of the vitamin C present in foods.

People who smoke, consume alcohol, or have specific medical conditions (particularly those with viral infections) have higher vitamin C needs than healthy people and supplementation may provide great benefit.

Recommended intakes for vitamin C vary according to age, s*x, and life stages of healthy people, but higher intakes, especially in quantities achieved with supplemental vitamin C, are associated with reduced risk of developing a vast array of acute and chronic diseases, ranging in severity from the common cold to cancer, cardiovascular disease, and neurodegenerative disorders.

Consider spacing out your vitamin C supplements throughout the day for better absorption and bioavailability.