Optimal Health Alliance

These words by Steve Jobs serve as an important reminder to appreciate the value of community. While we may be strong on our own, we are even stronger when we surround ourselves with like-minded individuals who support our ambitions. To all of our Optimal Health Alliance community members and to anyone who's just joined, we're glad you're here and we look forward to supporting you in the best way we can. ​​​​​​​​​​​​​​​​​​

If you've ever thought about joining the trend of making your own sourdough, here's some info that might sway you. Scroll through to learn about what makes it unique from other breads and some of the health benefits it provides. ​​​​​​​​​​​​​​​​​​

In 2005, Lieutenant Michael Murphy passed while serving in Afghanistan as a United States Navy SEAL. In honor of Lt. Murphy, "The Murph” workout is completed on Memorial Day each year. This timed workout is not for the lighthearted and is typically completed with a 20lb weighed vest. Scroll through to see what you can do to prepare to complete this workout. May we remember and honor those who made the ultimate sacrifice.​​​​​​​​​​​​​​​​​​

A recent study was conducted that found a close relationship between dangerous snoring associated with obstructive sleep apnea (OSA) and plant-based diets. Scroll through to read about the findings or head over to our website for the link to the full article! ​​​​​​​​​​​​​​​​​​

We’re excited to announce that we are now accepting Aetna for our dietician services! If you have Aetna, simply respond to this thread with a DM and we’ll get you set up!

When you reach the end of an exhausting day, you probably don't want to mess around much when it comes to going to sleep at night. But first, you want to scroll and catch up on the day's events, right? What many of us don't realize is that artificial light, especially blue light from our phones, can disrupt our sleep schedules. Swipe through to learn more about its effects and how to adjust your light exposure before bed. Trust us, your mind and body will thank you for prioritizing your sleep. ​​​​​​​​​​​​​​​​​​

Expressing gratitude is a simple, yet effective way of creating more positivity in our lives. This can be especially helpful during tough times when we often lose sight of the good things we have. As we begin this week, try to take a moment and reflect on some of the things you are grateful for. ​​​​​​​​​​​​​​​​​​

Fiber is a type of carbohydrate made of plant parts. It is an essential part of our diet, as it provides us with many benefits, primarily, aiding digestive health. It is recommended that 25-30 grams of fiber should be consumed every day. Scroll through to learn about more benefits and sources of fiber.​​​​​​​​​​​​​​​​​​

Exercise plays an important role in achieving our optimal mental health. Here are five ways that staying active can benefit our mental well-being...​​​​​​​​​​​​​​​​​​

We all know the importance of sleep. But did you know the impact that food can have on your sleep? Some foods help to enhance your sleep, while others can disrupt it. The timing you eat is also important. Avoid eating large or heavy meals too close to bedtime (leave about 2 hours before going to bed). However, having small portions of certain foods (like almonds or tart cherry juice) can actually aid in sleep. Some foods aid in sleep since they contain compounds that support sleep such as tryptophan, antioxidants, magnesium, and omega-3 fatty acids, while others actually stimulate the production of sleep-enhancing hormones like serotonin and melatonin. Below is a list of foods that will help you get a better nights sleep: ​​​​​​​​​- Tart cherry juice ​​​​​​​​​- Nuts (pistachio, almond, and cashew)
- Dairy (milk, yogurt, and cheese)
- Kiwi
- Turkey
- Honey
- Chamomile tea
- Leafy greens
- Bananas
- Whole grains

Protein can be either complete or incomplete. Complete proteins are those that contain all of the essential amino acids that you need. These include animal based sources (dairy, eggs, meat, fish) and soy. ​​​​​​​​​Incomplete proteins do not contain all the essential amino acids. Essential amino acids cannot be created by the body and must be obtained from the diet. These are all the plant based proteins (nuts, seeds, beans). When consuming incomplete proteins, it is important to make sure you are getting all the essential amino acids which can be done by pairing complementary proteins together (rice + beans).​​​​​​​​​
Some good sources of protein include:
- Meat (chicken, turkey, beef)
- Eggs
- Fish
- Dairy (greek yogurt, milk, cheese)
- Tofu
- Beans
- Nuts and seeds
- Supplements (protein powder)

If you take a collagen supplement, you may notice that some list the type of collagen included. It might say something like contains Type I and II collagen. To shed some light on what this means, there are actually 29 different types of collagen. However, of these, Types I, II, and III make up 90% of collagen and each supports a different function. ​​​​​​​​​- Type I supports hair, skin, nails, bone, tendons, and ligaments ​​​​​​​​​- Type II supports cartilage health
- Type III supports arteries and intestines

Protein is an essential part of your diet and should compose around 10-35% of your daily macronutrient intake. You can't properly build lean muscle unless you have a sufficient amount of its building blocks - protein! ​​​​​​​​​Most exercising adults need between 1.4--2 grams of protein per kilogram of body weight.​​​​​​​​​Many factors influence how much protein is needed such as your age, activity level, lean body mass, and individual goals.
Benefits of protein:
- Supports muscle protein synthesis
- Provides structure for cells, muscles, tissues, tendons, and skin
- Forms hormones (insulin, glucagon, hGH)
- Act as enzymes to speed up biochemical reactions (digestion, energy production, muscle contraction)
- Transports oxygen in blood (hemoglobin)
- Serves an immune function (antibodies)
- Tissue repair and wound healing

Collagen is the most abundant protein in your body, forming the primary building blocks for your skin, muscles, bones, tendons, and ligaments. ​​​​​​​​​Benefits of collagen include: ​​​​​​​​​- Reduces skin aging by improving elasticity and hydration
- Strengthens hair and nails
- Increases fat loss and muscle gain
- Reduces joint pain and stiffness by supporting cartilage health
- Improves bone mineral density and bone growth
- Reduces tendon and ligament injuries and aids in wound healing

After eating a meal, do you ever experience bloating, gas, stomach pain/discomfort, headaches, diarrhea, etc.? These may be signs of inflammation. When inflammation is present, your body's ability to absorb nutrients is diminished. Even if you are consuming healthy foods, you may not be fully absorbing the good nutrients from your food, leading to weight retention, fatigue, and feelings of confusion on what to eat. There are five foods that have been known to cause inflammation in some people: ​​​​​​​​​1. Added sugars ​​​​​​​​​2. Alcohol
3. Dairy
4. Refined/processed grains
5. Legumes
An elimination diet can be helpful to determine if any of these foods are affecting you. This can be accomplished by removing these foods from your diet for a few weeks and then slowly reintroducing them in, one by one, to see if they have an adverse effect. If you introduce one of these foods and experience negative signs and symptoms, then this food most likely causes inflammation for you and should be removed or reduced in your diet. By figuring out which foods work well for you and which cause inflammation, you can optimize your diet and feel great!

Now that we're well into fall, it's time to explore some of the best produce that this autumn season has to offer! Choosing fruits and vegetables that are in season will ensure that fresh, locally sourced, and full of nutrients. This is a great time to explore the local farmers market or get involved in a farmer's co-op to support local farms and receive fresh ingredients. ​​​​​​​​​Here is some of the best autumn produce: ​​​​​​​​​Fruits:
Apples, Bananas, Cranberries, Grapes, Kiwifruit, Lemons, Limes, Mangos, Pears, Pineapples, Pumpkin, Raspberries
Vegetables:
Beets, Bell peppers, Broccoli, Brussels sprouts, Cabbage, Carrots, Cauliflower, Celery, Collard Greens, Green Beans, Kale, Lettuce, Parsnips, Peas, Potatoes, Spinach, Sweet potatoes, Swiss chard, Turnips, Winter Squash
*A note on winter squash - this includes some great varieties such as butternut, acorn, delicata, and spaghetti squash!

Fiber provides tons of benefits, making it an essential part of your diet. Fiber-rich foods are primarily found in plant sources. Here are a few options: ​​​​​​​​​- Fruits: Berries, apples, pears, oranges, and bananas​​​​​​​​​- Vegetables: Broccoli, carrots, spinach, kale, and sweet potatoes
- Whole Grains: Brown rice, whole wheat bread, quinoa, oats, and barley
- Legumes: Lentils, chickpeas, black beans, and peas
- Nuts and Seeds: Almonds, chia seeds, flaxseeds, and sunflower seeds
And many more!

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn every day, both to sustain life and go about your daily activities. It is the sum of your BMR (Basal Metabolic Rate), physical activity, and TEM (energy used to metabolize food). ​​​​​​​​​​​​​​​​​​Whether you are looking to lose, maintain, or gain weight, understanding your TDEE will come in handy. It provides you with a baseline on which to build upon. Simply adjust your calories to fit your goals. If you want to stay the same, then eat the same number of calories you are burning (TDEE). If you want to gain weight, eat more calories than you are burning and if you want to lose weight, eat fewer than you are burning.

That being said, TDEE is simply a tool to get you started on your journey. It provides you with the basic understanding of calories in/calories out, so you can know what quantity of food to eat, but the question of quality still remains. To dial into your individualized needs and meet your specific goals, you will need to dig deeper into the quality and type of food you are eating and optimize your training routine for success.

TDEE (total daily energy expenditure) refers to the total energy used in a day. It includes both the energy needed to simply to maintain homeostasis and the body's process such as temperature regulation, digestion/absorption, breathing, blood circulation, etc., as well as extra physical activity. It is composed of the following: ​​​​​​​​​- RMR (Resting Metabolic Rate): calories burned at rest​​​​​​​​​- PA (Physical Activity): calories burned during physical activity/exercise
- TEM (Thermic Effect of Meals): energy required by body to digest, absorb, and metabolize food
TDEE = RMR + PA + TEM
TDEE is useful for determining how many calories you should be consuming each day based on your specific goals. Whether you are trying to gain, lose, or maintain weight, TDEE will be a useful tool.

Many of us live busy lives on the go. It’s important to plan ahead and have some quick and easy snacks ready. Here are some healthy snacks to get you started: - Almonds, walnuts, cashews, pistachios - Nut butter with apple slices - Hummus with veggies (carrots, sugar snap peas, cucumber, bell pepper) - Hard boiled eggs - Greek yogurt with berries and honey - Smoked or canned wild caught salmon with whole grain crackers - Turkey and cheese rollups - Dark chocolate (at least 70% cocoa)

Vitamin D plays a vital role in energy metabolism through supporting proper mitochondrial function (part of the cell that generates energy). Some of its other roles include: ​​​​​​​​​- Reduces fatigue and boosts energy levels​​​​​​​​​- Acts as a key regulator of serotonin synthesis, promoting an emotionally stable, focused, calm, and happy mental state
- Helps the body absorb and retain calcium and phosphorus, both which are critical for bone health
- Reduces cancer cell growth, helps control infections, and reduces inflammation
Sources of vitamin D:
- Vitamin D, “the sunshine vitamin” is naturally produced in the skin in the presence of the sun’s UVB rays. The best natural source of vitamin D is sunlight
- Many people are deficient due to limited sun expose during winter or through being inside most of the day
- Few foods naturally contain vitamin D so supplementation is often needed
- A few foods, such as eggs and salmon contain vitamin D

B-Vitamins are responsible for turning carbohydrates into energy. When this process is impaired due to low intake, it leads to fatigue and decreased stamina.​​​​​​​​​Apart from B12, your body can’t store these vitamins long-term, so it’s important to get them through your diet.​​​​​​​​​While some may need to supplement (especially vegans), some good natural sources of B-Vitamins include:
- Leafy greens (spinach, collard greens, romaine lettuce, turnip greens)
- Legumes (black beans, edamame, lentils, pinto beans, chickpeas) Eggs
- Oysters, clams, mussels
- Salmon
- Milk
- Beef
- Poultry

Iodine is vitally important for the production of thyroid hormones, which regulate energy and metabolism. ​​​​​​​​​Low iodine has been linked to persistent fatigue and lethargy. ​​​​​​​​​
Some good sources of iodine include:
- Seaweed
- Seafood (Cod, Shrimp, Tuna, Oysters)
- Lima beans
- Iodized salt
- Dairy
- Eggs
- Prunes

Zinc is important for energy production and has been linked to improvements in physical performance and endurance. Zinc also plays an important role in supporting a healthy immune system.​​​​​​​​​​​​​​​​​​Some good sources of zinc include:
- Meat (beef, lamb, pork)
- Shellfish (oysters, crab, shrimp, mussels)
- Legumes (beans, lentils, chickpeas)
- Seeds (h**p, pumpkin, sesame)
- Nuts (pine nuts, cashews, almonds)
- Dairy products
- Eggs
- Whole grains (wheat, quinoa, rice, oats)
- Dark chocolate

Fatigue is the most common sign of iron deficiency, which is the most prevalent dietary deficiency in the world. Iron plays a vital role in the transportation of oxygen to the cells in your body. When sufficient oxygen is not delivered to your cells, you are left feeling weak, sluggish, and unable to focus. ​​​​​​​​​There are two forms of iron in food: heme and non-heme. Heme iron is only found in meat, poultry, and seafood. ​​​​​​​​​Non-heme iron is found in plant foods like legumes, nuts, seeds, and leafy greens. It is more difficult for the body to absorb, but pairing it with Vitamin C will help increase absorption.
Some foods rich in iron include:
- Red meat and organ meats
- Turkey
- Tofu
- Shellfish (clams, oysters, mussels)
- Fish
- Legumes (beans, lentils, chickpeas)
- Spinach
- Broccoli
- Pumpkin Seeds
- Quinoa
- Dark Chocolate

Deficiency in several nutrients can lead to decreased energy levels. Magnesium is one of these nutrients, playing a vital role in over 600 metabolic reactions, including the production of adenosine triphosphate (ATP), which is the primary energy currency of cells. In addition to the role it plays in energy production, magnesium is an important part of overall health by aiding in:​​​​​​​​​- Sleep quality and duration ​​​​​​​​​- Enzyme activation
- Glucose regulation
- Muscle contraction
- Nervous system function
- Electrolyte balance

To ensure you are getting enough magnesium in your diet, try to mix some of these excellent natural sources into your meals:
- nuts and seeds (pumpkin, chia, almond, cashew)
- leafy greens (spinach, kale, collard greens)
- beans and legumes (black beans, edamame, peanuts)
- whole grains (brown rice, oatmeal)
- 60% or higher dark chocolate
- avocado
- banana

Many people struggle with having enough energy to get through the day. While there can be numerous potential reasons for having low energy, one of them is that it may signify a nutrient deficiency. All of the nutrients listed play an important role, either directly or indirectly, in the production and regulation of energy: ​​​​​​​​​- Magnesium ​​​​​​​​​- Iron
- Zinc
- Iodine
- B-Vitamins
- Vitamin C

Flexibility refers to the ability of muscles to lengthen and stretch. Improved flexibility alleviates muscle tension/soreness, enhances relaxation, and supports mobility by allowing the muscles and connective tissues at the joint to move better. ​​​​​​​​​Mobility refers to the ability to move a joint through its full range of motion with control. Greater mobility leads to improved joint stability, balance, and overall movement. ​​​​​​​​​Together, mobility and flexibility will help to maintain joint health, reduce risk of injury, and support an active, pain-free lifestyle!

Glycemic load considers the quality and quantity of carbohydrates and measures their impact on blood sugar levels. Using this knowledge, you can choose fruits that will regulate blood sugar levels to provide steady energy and prevent spikes and crashes that leave you feeling jittery and then lethargic. ​​​​​​​​​​​​​​​​​​Fruits with a low glycemic load, such as berries and cherries, release sugars gradually. This provides sustained energy and prevents spikes and crashes in blood sugar.
Fruits with a high glycemic load, like dates and melons, can lead to quick spikes in blood sugar.

Understanding glycemic load can be useful for people who are trying to lose weight, as well as those managing conditions like diabetes, to make choices that support their goals.

Understanding the glycemic index/load of foods can be useful in enhancing weight loss, regulating blood sugar levels, and optimizing training. What's the main difference? ​​​​​​​​​​​​​​​​​​Glycemic index measures how quickly carbohydrates from food enter your bloodstream and raise blood sugar.
Glycemic load also measures the effect of carbohydrates on blood sugar, but accounts for portion size, making it a more accurate measurement.