Jackie Ahern Nutrition

05/01/2024

Hi friends and family! I work with a non-profit, Inside Health Institute, to provide financially accessible mental health services here in Washington. This mission is deeply important to me and this organization, and we need the community's support.

We are running a fundraiser in order to continue doing this incredibly important work and I would so appreciate you considering a donation. Even $5 helps!

Providing affordable whole-person care to those in need, in the Puget Sound Region.

09/15/2020

Let's talk about everyone's favorite subjects! Guts and brains!

Did you know that your gut and your brain talk to each other? This back and forth communication is called the "Gut-Brain Axis".

They communicate both directly via the vagus nerve and indirectly via hormones and neurotransmitters.

If you've ever said, "I have a gut feeling" or felt "butterflies in your stomach" you're already intuitively aware of this connection!

So why is this connection important?

Well, researchers are now finding that problems in the gut are associated with problems in the brain... and problems in the brain are associated with problems in the gut!

For example, those who have depression are more likely to have digestive issues like IBS than those who don't.

Another example is one you may be more familiar with: those who experience more stress are more likely to develop acid reflux than those who don't have stress.

Exploring this connection has also showed us that diet can play a significant role in the management and even prevention of mental illness and cognitive decline.

Ok, so actually, why does this matter?

This connection between the gut and the brain demonstrate the importance of looking at the entire person when treating them for conditions of either the gut OR the brain. It shows us the importance of holistic, coordinated care.

So if you're looking to improve your mental health, cognition or risk of developing dementia, take your nutrition into account. Consider talking to a dietitian along with your therapist and doctor.

On the other side of that coin, if you have a IBS or another digestive disorder, consider addressing your stress levels or get professional care for your mental health.

08/25/2020

The body is evolutionary wired to want more when faced with a deficit. This could be a mental deficit like thinking "I need to be smaller" or an actually physical deficit, like cutting calories or removing food groups.

When we focus on the desire to create a deficit, we fight against one of the most basic desires of living beings: to live in abundance.

Rather, if we can lean into all of possibilities of abundance, we can align with the body's natural desires, creating more ease with our growth.

What does abundance look like in nutrition and lifestyle goal-setting? Here are some examples: - Increasing color and variety of fruits and veggies
- Moving the body in a more joyful and intuitive way
- Connecting more genuinely with friends
- Choosing filling and nourishing snacks
- Creating more space in your home
- Opening up a journal to practice self reflection
- Drinking more water throughout the day
- Cooking food that is truly satisfying

How do you incorporate the abundance mindset in your day to day?

08/25/2020

5 Things to Do Instead of Checking Your Diet or Calorie Counter App!
1. Organize or decorate your space
2. Buy some plants and tend to them (I personally love using the Planta app to help me out)
3. Work towards a new hobby
4. Create a budget or financial goal
5. Practice soothing self care
A fixation on calorie counting can sometimes come from a place of seeking control or reassurance.

When we feel a lack of control in one area our life, it can feel good in the moment to exert control over another area, like food and calorie intake. However, this strategy can lead to an unhelpful relationship to food and our bodies in the long run.

Additionally, many of us have been taught through diet culture that we need to rely on an external source, such as an app, to reassure us that we’re “doing well” each day in terms of food intake rather than trust our own intuitive eating signals.
It can feel like a sense of loss or out-of-controlness when we take the step away from dependence on an app. As with many transitions, a little discomfort is normal. That said, anyone can benefit from a little extra support from a registered dietitian and/or therapist to help with the transition.

In the meantime, consider other ways to provide a sense of empowerment or self agency in your life. What makes you feel strong? Intutive? At peace?
If this resonates with you, try some of these suggestions (or let us know your own!) and ask yourself, "How can I feel more empowered in my life?" Intentionally do another activity during the time in which you might usually review your eating “performance” while you make the transition.
I’d love to know, what makes you feel empowered?

08/25/2020

The body has a lot to say. However, to hear it, you need to listen.

A lot of us have spent the majority of our lives doing everything in our power to quiet our body's voice, the intuition. We quiet hunger and fullness signals with excessive dieting, we quiet our innate desire to move joyfully with boring exercise, we quiet our circadian rhythms by staying up too late, and the list goes on. And we wonder why we feel so... "Off."

So often, we do things because we think we *should* rather than genuinely wanting or needing to do them. (Think: I *should* eat a salad, I *should* do this bootcamp). What would it feel like to truly *want* to move your body? Or let yourself rest when you felt tired? Or eat a nourishing meal without second guessing yourself?

When we act out of alignment with our needs, it creates dissonance. This friction builds up and often leads to a strong reaction in the opposite direction of where we’re trying to force ourselves to go. Some examples of this would be binge eating, extreme fatigue, or sports injuries. Sound familiar?

I challenge you to start asking yourself, your mind, your body, what it truly needs. Sleep? Food? Rest? The reality is, you may not always like the answer, but that's okay. It might feel like your body is testing you. That's okay. Listen to it. Respect what it has to say. It might mean that there's some work to be done to get back in touch with your intuitive nature. Luckily, the body wants you to be aligned and will naturally move in that direction if you allow it.

Get in the habit of challenging those *should* thoughts. Underneath those are genuine, intuitive desires that deserve our attention. And of course, we cannot always avoid the "should's," (we are adults, after all) but the more often take the opportunity to listen to the intuition, the more we can live in alignment with our highest, most authentic selves.

08/25/2020

When was the last time you labeled your day as "good" or "bad" based on the food you ate?

Yes, eating nourishing, healthy foods can make our minds and bodies feel good, but diet culture has distorted what "healthy" even is. For example, that "healthy" salad is likely lacking in vital nutrients to support all the amazing functions your body is capable of. And even, the "good" feeling that comes after eating some "health foods" is often derived more from the perception of the food rather than the actual nutritional value of it.

We deserve more than to reduce the entirety of our day based on something that we're just going to p**p out later.

Imposing moral values on food such as "good" or "bad" creates an unhelpful relationship with food that puts too much, and often misguided, pressure on each meal or snack. When move away from that mindset, we create more space in our lives to focus on things that truly make us happy and fulfilled.

Swipe to the right to see some other lenses for which you can rate the quality of your day (other than food).

What else makes you feel like you had a good day? @ San Francisco, California

08/25/2020

“Why do I always get so hungry before my peroid??”

If you have a menstrual cycle and are not on hormonal birth control- this applies to you!

During the follicular phase (starting day 1 one of your peroid to ovulation around day 14) our metabolic rate and appetite are naturally on the lower side. This STILL means that we need regular, nourishing meals; we just might not have as many cravings.

Then, during the luteal phase, our body temperature and metabolic rate increase. This means that our calorie needs actually INCREASE! If we try to eat in the exact same way as we did in the first half of the cycle, the body responds as if it’s being deprived... because well, it kind of is. If we don’t respect the need for a little more nutrition, the body very strongly insists that you eat more via intense PMS cravings or binging behaviors.

The solution? Honor your hunger in the moment. If you feel a little hungrier than usual, trust that this is normal and that you need to eat! Your appetite will even out in the next half of the cycle. Have balanced meals (containing carbs, protein, veggies and fats) and regular snacks.

I can’t wait to continue this series! More menstrual cycle effects to come :) @ San Francisco, California

08/25/2020

More menstrual facts coming your way! (This applies to you if you have a cycle and are not on hormonal birth control)

Did you know our serotonin levels follow the same pattern as our estrogen levels throughout the cycle?

This means that in the beginning of the cycle, during the follicular phase, our serotonin and estrogen levels rise. This stabilizes our mood, gives us energy and makes us feel goooood.

Then, in the second half of our cycle, serotonin and estrogen fall. This contributes to states of depression, anxiety and mood swings.

Moderate fluctuations are a natural part of our monthly cycle; however if you’re having intense mood symptoms please discuss this with your doctor.

While cyclical mood states are normal, there are some things we can do to help keep things more stable!

So how can we support a stable mood?
- space meals and snacks no longer than 3-4 hours apart to prevent low blood sugar
- include plenty of fat, protein and complex carbs at meals to keep energy levels stable
- if you get sugar cravings, try to pair the simple carb with a fat or a protein to balance your blood sugar
- supplementation magnesium and B6 may help improve mood symtoms of PMS
- get plenty of water, sleep and take a few days for introspection and self care

It can be helpful to track your cycle to plan ahead for which days you might need to give yourself a little more TLC ❤️

Good luck everyone! @ San Francisco, California