EPIC Biology

07/14/2024

🌟 The Power of Protein! 🌟

Protein is more than just a buzzword in the health and fitness community. It’s a powerhouse nutrient that plays a crucial role in our overall health! Here are some amazing benefits of adding enough protein to your diet:

💪 Muscle Growth & Repair: Protein is essential for building and repairing muscles, making it a must-have for fitness enthusiasts and athletes.
🔥 Boosts Metabolism: Eating protein can increase your metabolic rate, helping you burn more calories even at rest.
🍽️ Keeps You Full Longer: Protein-rich foods help you feel fuller for longer, reducing cravings and aiding in weight management.
🛡️ Supports Immune Function: Protein is vital for the production of antibodies and immune cells, keeping your immune system strong.
⚡️ Energy Source: When carbs are scarce, protein can serve as an alternative energy source to keep you going.
💊 Hormone Regulation: Protein helps regulate key hormones, including those that control appetite and blood sugar levels.

Meeting protein needs can be challenging for some folks, but I recently found a great solution: a new protein powder from a brand called 🙌 I love their products not only for their great taste but also because they’re easier to digest, thanks to their simple, real-food ingredients. As a dietitian, I approve!

I added their Vanilla Vegan Protein Powder to Almond Malk. have simple ingredients as well and no gums, dairy (for those that are dairy sensitive), no fillers, no gluten and no carrageenan. Both make for a delicious and gut-friendly combination!

06/22/2024

June marks National Fresh Fruit and Vegetable Month, encouraging us to aim for at least 5 servings daily. Some experts even suggest consuming 9-13 servings of vegetables alone each day. Gradually increase your intake to allow your digestive system to catch up!

Here are simple ways to boost your fruit and veggie intake! 🍇🥕 Which will you try?

1. Smoothie Sensation: Start your day with a nutrient-packed smoothie featuring berries, spinach, and a banana—an energizing way to kick-start mornings without even noticing the spinach!

2. Salad Spectacular: Enhance lunch or dinner with a vibrant side salad of mixed greens, cherry tomatoes, cucumber, and a sprinkle of nuts or seeds for added crunch.

3. Snack Attack: Enjoy fresh fruit slices like apples or oranges alongside crunchy veggies and hummus—a satisfying midafternoon snack.

4. Cold-Pressed Organic Juice: On-the-go? Savor a cold-pressed organic juice like “Mighty Dozen” with apple, celery, cucumber, kale, and collard greens, or refreshing “Celery Juice.”

Let’s keep our plates colorful and our bodies and minds happy! 💚

06/16/2024

Happy Father’s Day to all the Dad’s out there and a special one to my Dad. ❤️❤️

06/10/2024

Thank you so much and for your sweet notes and awesome reads. Loving your media mentorship program!

06/09/2024

🍳 Kickstart Your Day Right with Breakfast 🍳

It amazes me at the number of adults and kiddos who skip breakfast. Eating a nutritious breakfast is more than just a morning ritual—it’s a game-changer for your physical and mental well-being.

Here are some amazing benefits:

✅Boosts Metabolism 🚀
Jumpstart your metabolism and burn more energy throughout the day!

✅Improves Concentration 🧠
Fuel your brain with the energy it needs for better focus and productivity.

✅Enhances Mood 😊
A nutrient-rich breakfast can reduce irritability and stress, setting a positive tone for the day.

✅Aids in Weight Management ⚖️
Helps control hunger and reduces the likelihood of overeating later in the day.

✅Provides Essential Nutrients 🍎
Kickstart your nutrient intake with vitamins, minerals, and fiber from wholesome foods.

🌟 Healthy Breakfast Ideas 🌟

🫶My current go-to (pictured here)… plant-based or dairy-based) with (my fav), Almond Butter and I LOVE Crunchy Almond Butter from New Zealand 🇳🇿, blueberries, cinnamon, and whipped topping like .

🫶Greek Yogurt with Nuts and Honey 🍯🥜

🫶Sourdough or Whole Grain Toast with Avocado and Eggs 🥑🍞

🫶Smoothie with Spinach, Berries, Milk, Almond Butter, and Protein Powder 🍹🌿

🌅 Eat 1 of the 3 Most Important Meals of the Day! 🌅

Fuel your body, nourish your mind, and embrace the benefits of a nutritious breakfast. Your future and present self will thank you! 🙌

06/08/2024

My little man who loves to pose for photos best friend🐶

06/08/2024

Looking for Thai food in Phoenix? I highly recommend Thai Basil in downtown Phoenix. I ordered the Ginger dish with shrimp. So good. 👍👍

06/05/2024

05/27/2024

🧠 Understanding Cortisol: The “Stress Hormone”

I’ve noticed many clients, including myself, experiencing elevated or low cortisol levels upon waking. Living in a high-stress world has sparked my interest in this topic, inspiring me to share some insights.

What is Cortisol? Cortisol, a steroid hormone produced by the adrenal glands, regulates metabolism, immune response, and stress. It peaks in the morning and decreases throughout the day.

Causes of Cortisol Imbalance

*Chronic Stress: Persistent stress from work, relationships, or finances.
*Poor Sleep Patterns: Inadequate or irregular sleep.
*Diet and Lifestyle: Excessive caffeine, poor diet, and imbalanced exercise.
*Medical Conditions: Cushing’s syndrome, Addison’s disease.
*Medications: Corticosteroids and others.

Symptoms of Cortisol Imbalance
☑️High Cortisol: Weight gain (abdomen and face), high blood pressure, muscle weakness, mood swings, anxiety, and depression.
☑️Low Cortisol: Fatigue, muscle weakness, weight loss, low blood pressure, and skin darkening.

Managing Cortisol Imbalance
*Stress Management: Yoga, meditation, deep breathing, and hobbies.
*Regular Exercise: Walking, swimming, cycling.
*Nutrition: Balanced diet with whole grains, fruits, vegetables, and lean proteins. Avoid excessive caffeine and sugar.
*Adequate Sleep: Aim for 7-9 hours each night.
*Medical Intervention: Consult healthcare providers for medications or hormone therapy.
*Adaptogenic Herbs: Ashwagandha and rhodiola (consult healthcare provider first).
*Therapy and Counseling: Cognitive-behavioral therapy (CBT) and other forms.

Conclusion: Cortisol is essential but its imbalance can affect health. Understanding its causes and management strategies can help maintain optimal levels and well-being. If you suspect a cortisol imbalance, seek medical advice. 🌿 Addressing cortisol imbalances helps manage life’s stresses, promoting better health and happiness.

05/27/2024

🇺🇸🙏A day of remembrance and gratitude.

“Home of the free, because of the brave.” - Unknown

05/26/2024

Thank you for the quotes Rosenberg of … “The Crossfit Diet: What It Is, Risks and More”

🙏🙌😊

Link: https://www.womansworld.com/posts/diets/the-crossfit-diet-what-it-is-risks-and-more

05/19/2024

🧠 Nutrition & Concussion Recovery 🍎

I met with an athlete recently who shared with me that his healthcare provider told him that nutrition cannot help him in his concussion recovery protocol. As an integrative and functional performance dietitian, I beg to differ…

Did you know that what you eat can play a crucial role in your recovery from a concussion? 🥗✨ Here are some key nutrients and tips to help boost your brain health and speed up your healing process:

1. Omega-3 Fatty Acids: Found in fish like salmon and flaxseeds, omega-3s reduce inflammation and support brain function. 🐟Not a fan of fish or are vegetarian? Take a fish oil or algae supplement!

2. Antioxidants: Berries, leafy greens, and nuts are packed with antioxidants that help combat oxidative stress and promote brain repair. 🫐🌿

3. Hydration: Staying hydrated is essential for cognitive function and overall recovery. Aim for at least half of your body weight and drink that amount in ounces of water plus 16-24 ounces of water for every hour of exercise if you are exercising. 💧

4. Protein: Lean meats, beans, and lentils provide protein that helps repair brain tissue. 🍗

5. Magnesium: This mineral, found in many plants like almonds and spinach, can help alleviate headaches and improve brain function. 🥜

Recovery Tips:
*Rest: Give your brain time to heal. Avoid screens and strenuous activities.
*Gradual Return: Slowly reintroduce physical and cognitive activities as your symptoms improve.
*Balanced Diet: Eat a variety of nutrient-dense foods to support your recovery.

Remember, each concussion is unique. Always follow your healthcare provider’s guidance for a personalized recovery plan. Taking care of your brain with the right nutrition can make all the difference. Share this with someone who might find it helpful or reach out to me with questions! 💙✨