I’m currently enrolled in the Institute for Integrative Nutrition (IIN) and am excited to share everything I’m learning with you!
#iinsight 1:
I loved the 12 steps to better health. This is a great tool to remind us that health is a journey and we should take small, attainable steps every day to bettering ourselves and our health. It’s not about the end goal, it’s about the process. I do most of these already, but the idea is to implement them ALL and regularly. See below!
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#iinsight 2:
Module 2 provided the The Circle of Life Tool. This was a great resource in examining the balance of primary foods. I encourage you to try it! The idea is to place a dot indicating your level of satisfaction in each section. A dot toward the center indicates dissatisfaction, whereas a dot toward the outer edge of the circle indicates satisfaction. Once complete, you connect the dots to see your Circle of Life. You are then able to identify imbalances and determine where to spend more time and energy.
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#iinsight 3:
This week focused on finding balance through Primary and Secondary foods. We learned about adding Vitamin L (love) and Vitamin H (home cooking) to our meals. Rather than using our country’s food pyramid (which seems to be ever changing) IIN has developed their own: The Integrative Nutrition Plate Tool
Joshua Rosenthal of IIN also shared his tips to healthy cooking found here: Joshua’s 17 Keys to Healthy Cooking
Need more info on spices? Check this out! Spice Up Your Meals
I also thought this was interesting! Want to know what the world eats for breakfast? Watch here!
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#iinsight 4:
This week was all about diets and how they don’t work! If you have a question about a certain diet shoot me an e-mail. I have access to over 140 different ones!
My diet? Intuitive Eating. This is an approach that helps build a connection between mind and body. It’s the idea that you’re able to distinguish and respond to inner body cues regarding food which could be physical and/or emotional. It rejects diet laws or trends. It honors hunger, makes peace with food, eliminates any negativity around certain foods, and therefore unlinks any emotions around eating. I’ve noticed that since viewing food as my friend and no longer categorizing food as either “good” or “bad,” I’m able to eat like a “normal” person. I no longer binge/restrict. I can identify when I’m full. I allow myself to indulge without the guilt. I don’t have to lick my plate clean and I understand that the foods I want will still be there tomorrow. I’m not eating as if it’s my last meal on Earth. And let me tell you, this is SO LIBERATING!
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#iinsight 5:
Module 5 included information about Superfoods and adaptogens. My favorites include: matcha, maca, reishi, and cacao.
Matcha is a type of green tea that comes in powdered form. It is one of the few teas that contain the whole leaf and therefore it has more antioxidant properties than traditional green tea. In fact, one cup of matcha is equivalent to 10 cups of brewed green tea!! Matcha lattes have been a great alternative to coffee for me.
Maca comes to us from the Andes Mountains in central Peru. It’s a relative of the radish and its root is used to make medicine. It contains fatty and amino acids which have been shown to improve memory, balance hormones, enhance energy, and boost the immune system. I put maca in most of my smoothies and love its almost immediate energy boost!
Reishi is known as the “mushroom of immortality,” and the “King of Herbs.” It’s a medicinal mushroom that has been used to help fight fatigue, reduce stress, enhance the immune system, lower high blood pressure and cholesterol. I’m OBSESSED with the Reishi chocolate drinks made by Health-Ade (kombucha) and REBBL (super herb elixir). I also love the Four Sigmatic reishi cacao mix!
Cacao comes from a bean and is the purest and raw form of chocolate that you can have. It’s not processed like the chocolate you’re probably used to eating. It’s full of antioxidants and nutrients. When baking or in smoothies, I use cacao. I use cacao nibs instead of chocolate chips.
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#iinsight 6:
Module 6 was all about farming. It discussed farming best practices which include: organic ways of growing produce, balanced soil (this uses crop rotation instead of chemicals to improve soil fertility), and sustainable farming (i.e. repurposing manure as organic fertilizer).
This was a fun site dedicated to gardening! It includes so many helpful tips from working with challenging garden styles (like my home which doesn’t have a yard) to growing plants inside, making your own perfume, and using dried flowers in art.
When grocery shopping be sure to refer to the clean 15 & dirty dozen lists. It’s important to shop organic (when possible!) especially when buying produce that found on the “dirty dozen” list.
So how do you know if something is organic, non-GMO, or pesticide free? Look at the labels or price lookup codes (PLU). Organic foods typically have a 5-digit code that begin with the number 9. Conventional produce (non-organic) usually have a 4-digit code that begin with a 3 or 4.
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#iinsight 7:
An emphasis on eating plant-based was the focus for this week. In addition, Dr. Joel Fuhrman spoke and shared his top anti-cancer fighting foods: G-BOMBS. Greens, beans, onions, mushrooms, berries, and seeds. See details here
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#iinsight 8:
Fat (lipid) is essential to your diet. It is necessary for brain development and function (our brains are made of 60% fat!), cell development and growth, it acts as a cushion and insulator to internal organs, and plays a role in hormone synthesis. An intake of fat with every meal helps you digest food and absorb nutrients and fat-soluble vitamins DAKE (an easy acronym to remember vitamins D, A, K, & E!) In addition, fat increases satiety. It curbs cravings. Fat also regulates temperature, moods, and makes you feel calmer and more relaxed.
Trans fats are a fat that has been changed by a process called hydrogenation. This process increases shelf life. So those boxes in the middle of the grocery store, processed baked goods, frozen and fried foods… you guessed it! Full of this sneaky fat. That’s why (as a reminder) it’s important to shop the perimeter of the store. Trans fats can raise your cholesterol, promote inflammation, and increase your risk of diabetes and coronary artery disease, just to name a few!
Saturated fats are solid at room temperature and are mostly found in animal products such as meat, milk, and cheese. And coconut oil. Moderation is key!
Unsaturated fats come in the form of monounsaturated and polyunsaturated fats. Monounsaturated fats (MUFAs) can be found in avocados, nuts, seeds, olive and peanut oils. They help reduce the risk of chronic disease and support longevity. They are heart healthy and support good cholesterol (HDL) and lower bad cholesterol (LDL). Polyunsaturated fats (PUFAs) are full of omega-3 and omega-6 fatty acids. Omega-3s help reduce inflammation, support heart health, reduce symptoms of depression and reduce cancer risk. Western diets tend to be high in omega-6 fatty acids and lack omega-3, which has been shown to promote inflammation. So your Omega-3 intake should be higher than Omega-6. Omega-3 fatty acids can be found in: salmon, mackerel, tuna, walnuts, flaxseeds, chia seeds, green leafy vegetables, and eggs. Examples of omega-6 fatty acids are seeds, nuts, soy, and vegetable oils.
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#iinsight 9:
Protein! Protein is considered the building block of life. Adequate protein provides us with energy, structure to tissues and cells, supports immunity, and growth. Proteins are made of amino acids. Twenty amino acids are found within the body. Our body synthesizes 11 of those. The other 9? You guessed it! Must be obtained through food, which are referred to as essential amino acids. Excellent sources of protein include: beans, nuts, seeds, lentils, quinoa, nutritional yeast, spirulina, tofu, fish, beef, and chicken. They key to buying meat is to make sure it is from a local, sustainable, and organic source.
A great website to peruse when looking for local, organic, wild fish
The smart seafood buying guide (ranks mercury levels in fish)
Mind Body Green’s 14 sources of #klean protein article
My FAVORITE plant-based protein powder
I supplement with Collagen peptides as a protein too! (use code KLEAN10 at checkout if you want a discount!)
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