Vitality Health Solutions

Vitality Health Solutions Whole body functional & holistic approach to nutrition and the body

After losing 100 pounds myself and keeping it off for over 10 years now and embarking on my own health journey, I can relate to people in a very personal way and am passionate about your health and helping you achieve your goals!

Feel like you can’t lose weight no matter what you do? HORMONE MISFIRING is likely the problem! When you have too much o...
11/10/2022

Feel like you can’t lose weight no matter what you do? HORMONE MISFIRING is likely the problem!

When you have too much of any hormone (chemical messengers) circulating in your system, your body becomes resistant to its message.

Often times, the real key to losing unwanted belly fat, gaining energy, & a better mood lies with your hormones.
Cortisol: Main stress hormone & too much causes belly fat deposits, PMS, and a short fuse.

Insulin: Supposed to put sugar into the cells but when resistant to insulin, the blood sugar stays high & stay spinning your wheels.

Leptin: Hormone that tells your brain it’s full not being produced or received will keep you feeling hungry & never satiated.

Thyroid: In charge of your metabolism but when out whack, the whole body to go out whack & you feel tired & can’t lose weight.

Estrogen: Too much estrogen in the body causes several symptoms, one being weight gain

SOLUTIONS to fix these hormones and release that pesky body fat:

1. Remove processed foods, refined carbohydrates, sugars, and sugar substitutes from your diet
2. Limit alcohol & coffee
3. Targeted exercise: Burst training involves short periods of high intensity exercise with moderate-level exercise as recovery to avoid the cortisol-raising side effect of a long exercise & raises growth hormone which maintains lean body mass.
4. Lift weights
5. Mitigate stress: prayer, meditation, nature, joy, laughter, massage, etc.
6. Sleep 7 to 8 hours
7. Reduce toxins: Toxins are everywhere but can make easy switches in you food, personal product, & home to make huge improvement on toxin exposure. Bisphenol A (found in plastics) is a good example: It can interfere with the estrogen, insulin, thyroid, and testosterone messages in your body.
8. Supplements (dependent on root cause): phosphatidyl serine, B vitamins, cortisol manager, Di-Indole Methane (DIM)
9. TEST YOUR HORMONES APPRPRIATELY (not blood test) to know specifically what’s going on & target YOUR plan to YOUR body.

Comment to learn more about the right kind of testing & solutions for you!

BROCCOLI STEMS "HASHBROWNS"SO different but So delicious..... and SO healthy!What are your favorite food swaps for a hea...
10/17/2022

BROCCOLI STEMS "HASHBROWNS"

SO different but So delicious..... and SO healthy!

What are your favorite food swaps for a healthier choice to conventional recipes?!

INGREDIENTS:

* Left over broccoli stems
* 1 egg
* 1/4 raw organic cheese (optional)
* 1 t. dijon mustard
* 1t. minced garlic
* Salt & pepper to taste
* Avocado oil for cooking

DIRECTIONS:

* Put left over broccoli stems in the food processor using the grate blade
* Squeeze excess water out of the grated broccoli stems
* Combine all ingredients
* Coat a frying pan with oil & cook on each side until golden brown with a crunchy outside.

Enjoy as "hashbrowns" or put some birch benders monk fruit syrup on it & top with a sunny side up egg.

We all know I LOVE high intensity exercise!But I DON'T LOVE the muscle soreness!Well...I'm kinda lying & kinda wore it l...
09/20/2022

We all know I LOVE high intensity exercise!
But I DON'T LOVE the muscle soreness!

Well...I'm kinda lying & kinda wore it like a badge of honor like "Yeah, I did the damn thing!"

But.... Once I became a functional nutritionist that specializes in gut health, I learned that delayed onset muscle soreness (DOMS) is actually directly effected by your gut!

High intensity exercise causes little tears in the muscle fibers. Then your immune system attempts to heal it by increasing inflammation. BAM... DOMS which affects the timing & intensity of the next day's workout.

Using NSAIDS, like ibuprofen suppress prostaglandins which is the hormonal responsible for inflammation and muscle repair. In fact, studies on endurance athletes show that they actually caused higher markers for inflammation and cell damage!

Studies also show your gut bacteria is important for muscle recovery! Healthy gut means healthy digestion which means bioavailibility and absorption of nutrients that are so essential for keeping that inflammation in check and healing those muscle so that us exercise lovers can get back to it!

• Bifidobacterium breve improves the gut’s inflammatory response to exercise during and after training.

• Bifidobacterium longum helps with muscle maintenance and energy levels by breaking down macronutrients for better absorption.

• Bacillus coagulans boosts the absorption of dietary protein to speed recovery and reduces muscle damage.

A better gut definitely equals a better athletic performance! Is it time to add in some gut friendly fermented foods? Supplement with a probiotic? Have you ever tested your gut microbiome to know exactly what to do for it?

Comment to learn more about food, supplements, or testing!

09/01/2022

CASHEW CHEESE! Quick, easy, yummy food swap.

Do you take Vitamin E? Ever heard of Tocotrienols?Most of us have heard, and even take, vitamin E..... You gotta hear th...
08/30/2022

Do you take Vitamin E? Ever heard of Tocotrienols?

Most of us have heard, and even take, vitamin E..... You gotta hear this!

Tocotrienols are a form of vitamin E with crazy health benefits! And it's safer than tocopherols, the common form of vitamin E that is used in most supplements today. Tocotrienols have far more potent health benefits and does NOT carry any of the long-term risks of tocopherols.

Tocotrienols Benefits:

1. Help maintain healthy metabolic function

2. Help maintain healthy lipid levels and cardiovascular health

3. Help maintain a healthy brain as we age.

4. Help reduce inflammation and oxidative stress.

5. Help maintain healthy bones

6. Support healthy immune function and protect against cancer.

The molecular structure of tocotrienols have shorter tails and heads and don’t anchor deeply into the cell membrane. which means tocotrienols more easily enter cells and intercept free radicals—which explains why tocotrienols are 40–50 times more potent than tocopherols as antioxidants!

Most foods or plants that contain Vitamin E have a mixture of different forms of tocopherols and tocotrienols BUT thereIS NO significant source of vitamin E tocotrienols in the diet which means we need to take them as a supplement.

See specific dosages for specific uses in the comments. Comment to learn what to look for in a quality supplement!

08/24/2022

So many uses for SPICEY CHIPOTLE

08/18/2022

EPSOM SALT BATH to the rescue!
What's your favorite relaxation technique?

Advanced workouts for the fit junkies! Vitality Health Solutions is excited to launch the fitness side of nutrition. Tar...
08/17/2022

Advanced workouts for the fit junkies!
Vitality Health Solutions is excited to launch the fitness side of nutrition. Targeted workouts & nutrition to take you to the next level. Workouts will be posted at https://www.facebook.com/One-Fit-Chic-100190446155500. Join the fit chic community to get workouts, nutrition tips, & stay motivated!

ESTROGEN DOMINANCE is SO common!How do you support it holistically?Estrogen is a steroid s*x hormone made primarily by t...
08/10/2022

ESTROGEN DOMINANCE is SO common!

How do you support it holistically?

Estrogen is a steroid s*x hormone made primarily by the ovaries but also by the adrenal glands & fat cells. It has many roles including:
1. Promotes growth
2. Plays a critical role in supporting female fertility by promoting
ovulation
3. Plays a role in woman’s monthly period
4. Supports healthy insulin sensitivity and blood sugar balance
5. Promotes healthy levels of inflammation within the brain
6. Supports the production and regulation of serotonin &
dopamine
7. Supports bone mineral density and remodeling
8. Maintains skin health & elasticity
9. Maintains vaginal tissue health and repair
10.... And so much more!

Pretty important, right! We obviously need enough BUT what happens when we have excess?

When there is too much estrogen in the system in relation to that which is being eliminated, it leads to a build-up of estrogen & an increase of estrogen’s proliferative effects. This ESTROGEN EXCESS.

How is ESTROGEN DOMINANCE different?

It occurs when there is excess estrogen in relation to the hormone progesterone which is produced primary to oppose the proliferative effects of estrogen within the luteal phase.

So, estrogen has many important roles within the body but needs to be the right kind & in the right amount so that it contributes to health.

Too much can wreak havoc and lead to uncomfortable & dangerous situations. Too little can lead to other issues like weight gain, loss of me**es, and a low libido. To keep proper balance, the body has to be able to eliminate it properly.

HOLISTIC SUPPORT:
1. Limit xenoestrogen exposure with non-toxic household & beauty
products
2. Choose organic foods & filtered water that are laden with
xenoestrogens & endocrine disrupting chemicals
3. Support your digestive health to ensure healthy bowel
movements
4. Reduce sugar & alcohol consumption to decrease the burden
that is placed on their liver which is responsible for estrogen
metabolism
5. Cruciferous vegetables (broccoli, cabbage, cauliflower, etc.) are
powerful tools for supporting estrogen balance
6. Broccoli sprouts are very rich in glucoraphanin, which is a
precursor to sulforaphane, a powerful molecule that promotes
the elimination of estrogen via sulfation.
7. Stress management & sleep optimization. High stress levels &
insufficient sleep patterns contribute to ovulatory dysfunction,
progesterone deficiency, & estrogen dominance

BETTER SLEEP = BETTER HEALTH!How do you sleep? How long? Do you wake up energized feeling like a rock star?SLEEP CYCLES:...
08/10/2022

BETTER SLEEP = BETTER HEALTH!

How do you sleep? How long? Do you wake up energized feeling like a rock star?

SLEEP CYCLES:

Stage 1: Non-REM sleep. Short period of light sleep, brain waves begin to slow, heartbeat/breathing slow down, & your muscles relax

Stage 2: Non-REM sleep. Further relaxation, brain wave activity slows, & brief bursts of electrical activity.

Stage 3: Deep Sleep. Heartbeat/breathing slow to their lowest levels, release of growth hormone, helping your body to build & repair muscle tissue, crucial for immune function, glucose metabolism, cognitive function and memory, motor skills, & overall brain development

IMPROVE SLEEP BY SUPPORTING NEUROTRANSMITTERS:

GABA: one of the most important neurotransmitters–and amino acids–for regulating sleep.

L-Theanine: crosses the blood-brain barrier, where it can induce brain wave states that promote relaxation & better sleep, elevates levels of calming brain chemicals GABA, serotonin, and dopamine.

L-Tryptophan: transported into the brain & converted to the sleep-regulating 5-HTP then works to increase levels of the calming neurotransmitter serotonin & the sleep-signaling hormone melatonin.

Do you get the suggested 7 to 9 hours of sleep? What's your best suggestion for good quality sleep?

This recipe will literally make your belly happy.....Because it's deliciously refreshing but also supports gut bacteria!...
08/03/2022

This recipe will literally make your belly happy.....Because it's deliciously refreshing but also supports gut bacteria!

Ever heard of Fennel and radicchio? They have a unique flavor & prebiotic benefits for our healthy gut bacteria. Fennel has a slight licorice taste, is refreshingly crisp, & light. Radicchio contains a prebiotic fiber called inulin that supports the growth of Lactobacillus and Bifidobacteria, two critical bacterial genera that reside in our intestines. Slices of fresh grapefruit and crunchy hazelnuts provide additional texture and flavor.

FENNEL, RADICCHIO, & GRAPEFRUIT SALAD

Ingredients:

1 bulb fennel (cored and thinly sliced)
3 cups radicchio (thinly sliced)
2 T shallot (thinly sliced)
2 T grapefruit juice
1/4 cup extra virgin olive oil
1 t raw honey
1/8 tsp sea salt
2 grapefruits (peeled and pulled apart into pieces)
1/4 cup mint leaves (thinly sliced)
1/3 cup hazelnuts (toasted and chopped)

Instructions:

1.Add the sliced fennel, radicchio, and shallot to a large salad bowl.

2. In a small bowl, combine the grapefruit juice, extra virgin olive oil, honey, and sea salt. Mix well.

3. Add the grapefruit slices, mint, and hazelnuts to the salad bowl and drizzle with the dressing.

Do you take supplements? What do you take? Why?Top 5 reasons for taking supplement:1. DEPLETED NUTRIENTS IN SOIL. Modern...
07/26/2022

Do you take supplements? What do you take? Why?

Top 5 reasons for taking supplement:

1. DEPLETED NUTRIENTS IN SOIL. Modern farming techniques use fertilizers that pull nutrients from the soil which means the plant doesn't have the essential minerals which means we don't have the essential minerals!

2. THE BODY"S ABILITY TO ABSORB NUTRIENTS DECREASES W/ AGE: Nutrients are needed for healthy tissues, bones, etc., so the older we get, the more help we may need to absorb those nutrients. Especially in an older population with decreased appetite meaning less caloric intake.

3. NUTRIENTS ARE LOST IN FOOD in commercial harvesting, shipping processes, long term food storage, processing, and addition of preservatives.

4. PESTICIDES, HERBICIDES, & CHEMICALS in the modern food supply along with chemicals in water, environmental contamination, & air pollution increase our need for extra vitamins, minerals, and nutrients to fight free radicals & the attack on our metabolism & immune system.

5. EXERCISE INCREASES NUTRIENT NEED. I think we all know we need to be exercising which uses oxygen & energy which requires nutrients.

Address

3819 South M Street
Tacoma, WA
98418

Opening Hours

Monday 10am - 6pm
Tuesday 10am - 6pm
Wednesday 10am - 6pm
Thursday 10am - 6pm
Friday 10am - 6pm

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