Total Nutrition Counseling

Happy EARLY Valentines Day! I feel like Valentine’s Day ❤️ and 🍫just go together. Thought I would give you all some information about chocolate. Especially since EVERYONE (except me) LOVE’s it! Maybe not everyone, but MANY ❤️🍫!

Happy Valentines Day! ❤️🍫 I feel like chocolate and Valentines Day go together! Chocolate just about everyones favorite! But there are some things you should know about it!

This is an AMAZING, program called AIM HIGH, its a series of important educational information to provide awareness and wellness to your teens! Please check out the post and reach out to the The Noble Path Foundation!

Enjoy Thanksgiving! Be safe!

Better Late Than Never!
Take care of yourself! 🩷

EAT MORE FRUIT!🍉🍒🍓🍑🍇Tip: Keep most summertime fruit 🧊! Place in a clear bowl in your fridge to entice you to eat more!

Although July is No Plastic Month, and the point is to REDUCE…FOOD WASTE is also an issue! 1/3 of all food in the U.S. is wasted. Most of this food ends up in landfills, and Methane (the gas emitted from food waste) is the 3rd largest source of Green House Gases in the U.S.! Also, as another IMPORTANT note.. reducing food waste by 15% could feed 25million people!!!!

Get some tips on how to reduce…

sources: ReFED.org, FSIS.USDA.gov, NRDC.org

Plastic Free July continued! I am trying to Reduce the best I can. Here are some tips to help you get started! And a helpful site (link below) to get started. There is so much plastic everywhere, it can be overwhelming, doing something is better than not!

https://www.ecoandbeyond.co/articles/plastic-free-kitchen/

Come 🏊‍♂️ 🏃‍♀️! Have fun at the Cove! Register at the Coveathlon! And come visit me at my tent! Also, maybe I’ll see you on the 🏃‍♀️ run course!

Total Nutrition Counseling believes 🥑🍒🫑 nutrition is the glue that holds your training together and gives you that extra edge! 👊

🤩Speaking of EXTRA: COVE Athletes get a ‼️15% DISCOUNT ‼️

✏️ LET US KNOW COMMENT BELOW: Do you have specific performance goals?

❓Improve overall performance
❓Build muscle mass
❓Meet body fat % goals
❓Improve overall health and have energy
❓Prevent and heal injuries

🤝 Meet Melissa A. Mathis. She is well respected, well-educated credentialed registered dietitian nutritionist (RDN), with a certified specialty in sports dietetics/nutrition (CSSD). Melissa focus on healthy whole foods for therapeutic benefits, decreasing risk of injury and fuel and improve performance!

💥 Total Nutrition Counselings motto: “Eat Healthy, Train Hard, Feel Good, and Achieve Optimal Performance!”

FB: Total Nutrition Counseling
IG: https://www.instagram.com/tnc_sportsrd/
Healthprofs.com: search Melissa A. Mathes-bio, video
in: Melissa A. Mathes
Website: https://www.totalnutritioncounseling.com/

Natural Nitrates turn into NO-nitrate oxide.
🩸 NO and dilates your blood vessels. 🩸 NO provides optimal blood flow (carrying oxygen and nutrients)to your organs and tissues ⬇️blood pressure ⬆️exercise performance ⬆️recovery time ☑️Consuming at least one serving a day
🥗Food sources Arugula
Beets
Bok Choy
🥦
Butter lettuce
Cabbage
Celery
🥒
Dark greens: kale, collards, swiss chard, mustard greens, etc.
🧄
🧅
Radishes
Spinach

Fruit Sources:
🍎 🍌 🍇 🥝
🍊 🍐 🍓 , nectarines

Man made Nitrates are added to foods to preserve shelf life and add color. ☢️Turns into nitirite in the body and turns into a carcinogenic compound. Nitrates found in processed foods/meats substantially increase your risk of colon cancer. ⚠️Top Offenders 🐖 ham 🥓 🌭, sausages and deli meats

Wishing you Peace and a Happy Juneteenth!

❤️🖤💚💛

POLYPHENOLS:

🍒are bioactive compounds in foods, that have multiple health benefits

🥬 They are: anti-inflammatory, and can act like antioxidants, and can increase vasodialation (increase the size of your arteries, increase blood flow)

⚠️ Supplements aren’t regulated in the U.S. and more isn’t always better

👉🏼 Supplements lack the synergy polyphenols have with other compounds found in whole food.

🌶️Don’t be afraid to season and spice up your food

👉🏼Spices high in polyphenols:
-cocoa powder
-Capers
-Saffron
-Soy sauce
-Cloves
-Star anise
-Celery seed
-Cumin
-Cinnamon
-Curry powder

👉🏼Dried spices high in polyphenols:
-Dried sage
-Dried spearmint
-Dried thyme
-Dried basil
-Dried oregano
-Dried rosemary
-Dried peppermint
-Dried ginger

*Second photo sources from NIH, National Heart, Lung, and Blood Institute & CHW

Plant Fats & Dark Chocolate high in polyphenols

👉🏼Get these in your daily diet:
-Dark 🍫: 1oz/day or not

🍴Other sources:
-🫒’s and Extra Virgin Olive Oil
-Sesame oil
-Dark 🍫

🌾Try to get these foods in your diet. Daily is great if you can.

🍴Whole grains like whole wheat or whole rye daily, UNLESS you’re gluten free.

🍴Whole grain flours can be found in your breads and tortillas, or crackers

🍴Tempeh if you don’t have a soy allergy. Some are gluten free and some aren’t. 👀 closely at the label

🥑Learn what healthy fats are high in polyphenols in the next post!!

🌰 TRY to get at least one serving of nuts OR seeds OR legumes per day that are high in polyphenols.

🫘 1serving of nuts = 1oz OR 1/4 cup or make a well in the palm of your hand OR 1oz 1 serving of seeds = 2T OR 1 serving of legumes/beans=1/2 cup

🥜These nuts, seeds, & legumes have the highest amount of polyphenols:
-Hazelnuts
-Pecans
-Almonds

🌰Here are some other nuts, seeds, & legumes that also contain polyphenols:
-Pistashios
-Roasted soybeans
-Black beans
-White beans
-Chestnuts
-Hazelnuts
-Walnuts
-Flaxseed

🌾Learn what whole grains & soy products have high concentrations of polyphenols in the next post

🥦Make at least 1 of your 3-4 (or more!) veggie servings a day high in polyphenols!

🥬1 serving = 1 fist size OR 1 cup raw OR 1/2 cup cooked OR 2 cups raw leafy greens OR 8oz. Veggie juice

🥕These veggies have the highest amount of polyphenols:
-Artichokes
-Red onion
-Spinach
-Broccoli

🥔Here are some other veggies that also contain polyphenols:
-Shallots
-Potatoes
-Black and green olives
-Asparagus
-Carrots

🫘Keep your 👀 out for the next post on what nuts, seeds and legumes high in polyphenols