EPIC Biology

🌟 The Power of Protein! 🌟

Protein is more than just a buzzword in the health and fitness community. It’s a powerhouse nutrient that plays a crucial role in our overall health! Here are some amazing benefits of adding enough protein to your diet:

💪 Muscle Growth & Repair: Protein is essential for building and repairing muscles, making it a must-have for fitness enthusiasts and athletes.
🔥 Boosts Metabolism: Eating protein can increase your metabolic rate, helping you burn more calories even at rest.
🍽️ Keeps You Full Longer: Protein-rich foods help you feel fuller for longer, reducing cravings and aiding in weight management.
🛡️ Supports Immune Function: Protein is vital for the production of antibodies and immune cells, keeping your immune system strong.
⚡️ Energy Source: When carbs are scarce, protein can serve as an alternative energy source to keep you going.
💊 Hormone Regulation: Protein helps regulate key hormones, including those that control appetite and blood sugar levels.

Meeting protein needs can be challenging for some folks, but I recently found a great solution: a new protein powder from a brand called 🙌 I love their products not only for their great taste but also because they’re easier to digest, thanks to their simple, real-food ingredients. As a dietitian, I approve!

I added their Vanilla Vegan Protein Powder to Almond Malk. have simple ingredients as well and no gums, dairy (for those that are dairy sensitive), no fillers, no gluten and no carrageenan. Both make for a delicious and gut-friendly combination!

June marks National Fresh Fruit and Vegetable Month, encouraging us to aim for at least 5 servings daily. Some experts even suggest consuming 9-13 servings of vegetables alone each day. Gradually increase your intake to allow your digestive system to catch up!

Here are simple ways to boost your fruit and veggie intake! 🍇🥕 Which will you try?

1. Smoothie Sensation: Start your day with a nutrient-packed smoothie featuring berries, spinach, and a banana—an energizing way to kick-start mornings without even noticing the spinach!

2. Salad Spectacular: Enhance lunch or dinner with a vibrant side salad of mixed greens, cherry tomatoes, cucumber, and a sprinkle of nuts or seeds for added crunch.

3. Snack Attack: Enjoy fresh fruit slices like apples or oranges alongside crunchy veggies and hummus—a satisfying midafternoon snack.

4. Cold-Pressed Organic Juice: On-the-go? Savor a cold-pressed organic juice like “Mighty Dozen” with apple, celery, cucumber, kale, and collard greens, or refreshing “Celery Juice.”

Let’s keep our plates colorful and our bodies and minds happy! 💚

Happy Father’s Day to all the Dad’s out there and a special one to my Dad. ❤️❤️

Thank you so much and for your sweet notes and awesome reads. Loving your media mentorship program!

🍳 Kickstart Your Day Right with Breakfast 🍳

It amazes me at the number of adults and kiddos who skip breakfast. Eating a nutritious breakfast is more than just a morning ritual—it’s a game-changer for your physical and mental well-being.

Here are some amazing benefits:

✅Boosts Metabolism 🚀
Jumpstart your metabolism and burn more energy throughout the day!

✅Improves Concentration 🧠
Fuel your brain with the energy it needs for better focus and productivity.

✅Enhances Mood 😊
A nutrient-rich breakfast can reduce irritability and stress, setting a positive tone for the day.

✅Aids in Weight Management ⚖️
Helps control hunger and reduces the likelihood of overeating later in the day.

✅Provides Essential Nutrients 🍎
Kickstart your nutrient intake with vitamins, minerals, and fiber from wholesome foods.

🌟 Healthy Breakfast Ideas 🌟

🫶My current go-to (pictured here)… plant-based or dairy-based) with (my fav), Almond Butter and I LOVE Crunchy Almond Butter from New Zealand 🇳🇿, blueberries, cinnamon, and whipped topping like .

🫶Greek Yogurt with Nuts and Honey 🍯🥜

🫶Sourdough or Whole Grain Toast with Avocado and Eggs 🥑🍞

🫶Smoothie with Spinach, Berries, Milk, Almond Butter, and Protein Powder 🍹🌿

🌅 Eat 1 of the 3 Most Important Meals of the Day! 🌅

Fuel your body, nourish your mind, and embrace the benefits of a nutritious breakfast. Your future and present self will thank you! 🙌

My little man who loves to pose for photos best friend🐶

Looking for Thai food in Phoenix? I highly recommend Thai Basil in downtown Phoenix. I ordered the Ginger dish with shrimp. So good. 👍👍

🧠 Understanding Cortisol: The “Stress Hormone”

I’ve noticed many clients, including myself, experiencing elevated or low cortisol levels upon waking. Living in a high-stress world has sparked my interest in this topic, inspiring me to share some insights.

What is Cortisol? Cortisol, a steroid hormone produced by the adrenal glands, regulates metabolism, immune response, and stress. It peaks in the morning and decreases throughout the day.

Causes of Cortisol Imbalance

*Chronic Stress: Persistent stress from work, relationships, or finances.
*Poor Sleep Patterns: Inadequate or irregular sleep.
*Diet and Lifestyle: Excessive caffeine, poor diet, and imbalanced exercise.
*Medical Conditions: Cushing’s syndrome, Addison’s disease.
*Medications: Corticosteroids and others.

Symptoms of Cortisol Imbalance
☑️High Cortisol: Weight gain (abdomen and face), high blood pressure, muscle weakness, mood swings, anxiety, and depression.
☑️Low Cortisol: Fatigue, muscle weakness, weight loss, low blood pressure, and skin darkening.

Managing Cortisol Imbalance
*Stress Management: Yoga, meditation, deep breathing, and hobbies.
*Regular Exercise: Walking, swimming, cycling.
*Nutrition: Balanced diet with whole grains, fruits, vegetables, and lean proteins. Avoid excessive caffeine and sugar.
*Adequate Sleep: Aim for 7-9 hours each night.
*Medical Intervention: Consult healthcare providers for medications or hormone therapy.
*Adaptogenic Herbs: Ashwagandha and rhodiola (consult healthcare provider first).
*Therapy and Counseling: Cognitive-behavioral therapy (CBT) and other forms.

Conclusion: Cortisol is essential but its imbalance can affect health. Understanding its causes and management strategies can help maintain optimal levels and well-being. If you suspect a cortisol imbalance, seek medical advice. 🌿 Addressing cortisol imbalances helps manage life’s stresses, promoting better health and happiness.

🇺🇸🙏A day of remembrance and gratitude.

“Home of the free, because of the brave.” - Unknown

Thank you for the quotes Rosenberg of … “The Crossfit Diet: What It Is, Risks and More”

🙏🙌😊

Link: https://www.womansworld.com/posts/diets/the-crossfit-diet-what-it-is-risks-and-more

🧠 Nutrition & Concussion Recovery 🍎

I met with an athlete recently who shared with me that his healthcare provider told him that nutrition cannot help him in his concussion recovery protocol. As an integrative and functional performance dietitian, I beg to differ…

Did you know that what you eat can play a crucial role in your recovery from a concussion? 🥗✨ Here are some key nutrients and tips to help boost your brain health and speed up your healing process:

1. Omega-3 Fatty Acids: Found in fish like salmon and flaxseeds, omega-3s reduce inflammation and support brain function. 🐟Not a fan of fish or are vegetarian? Take a fish oil or algae supplement!

2. Antioxidants: Berries, leafy greens, and nuts are packed with antioxidants that help combat oxidative stress and promote brain repair. 🫐🌿

3. Hydration: Staying hydrated is essential for cognitive function and overall recovery. Aim for at least half of your body weight and drink that amount in ounces of water plus 16-24 ounces of water for every hour of exercise if you are exercising. 💧

4. Protein: Lean meats, beans, and lentils provide protein that helps repair brain tissue. 🍗

5. Magnesium: This mineral, found in many plants like almonds and spinach, can help alleviate headaches and improve brain function. 🥜

Recovery Tips:
*Rest: Give your brain time to heal. Avoid screens and strenuous activities.
*Gradual Return: Slowly reintroduce physical and cognitive activities as your symptoms improve.
*Balanced Diet: Eat a variety of nutrient-dense foods to support your recovery.

Remember, each concussion is unique. Always follow your healthcare provider’s guidance for a personalized recovery plan. Taking care of your brain with the right nutrition can make all the difference. Share this with someone who might find it helpful or reach out to me with questions! 💙✨

Thank you for the inclusion for my quotes in the article “The Atkins Diet: Behind the Staple Weight Loss Plan.” Link: https://www.womansworld.com/posts/diets/behind-the-atkins-diet

Love AZ sunsets 🌅 ❤️

Excited to be quoted in this article “The Keto Diet Explained: Is the Popular Weight Loss Regimen Effective?”

☕ Coffee lovers unite! ☕ Did you know that your daily cup of joe offers more than just a caffeine kick? Here are some amazing benefits of coffee:

1. Boosts Brain Function: Need a mental pick-me-up? Coffee can enhance cognitive function, improving focus, alertness, and memory.

2. Rich in Antioxidants: Coffee is packed with antioxidants, which help fight inflammation and protect your cells from damage.

3. Mood Booster: Feeling down? The aroma and taste of coffee can elevate your mood and even reduce the risk of depression.

4. May Lower Risk of Certain Diseases: Research suggests that moderate coffee consumption may decrease the risk of diseases like Parkinson’s, Alzheimer’s, and certain types of cancer.

5. Improves Physical Performance: Need an extra push during your workout? Coffee can increase adrenaline levels, boosting physical performance and endurance.

6. Supports Heart Health: Contrary to old beliefs, moderate coffee intake may actually reduce the risk of heart disease and stroke.

Remember, moderation is key so limit to no more than 300mg of caffeine daily which is about 2-3 cups of coffee. Enjoy your coffee and reap these fantastic benefits. Cheers to good health! 🌟☕ ”

Happy Mother’s Day to all the mom’s out there and a special Happy Mother’s Day to my mother for putting up with me for all these years and I sure hope for many, many more. ❤️

“Unlocking the power of your hippocampus! Here are 10 tips to boost its function and supercharge your memory:
Exercise regularly to increase blood flow to the brain.
Get quality sleep to support memory consolidation; aim for 7-9 hours of shut-eye a night.
Challenge your brain with puzzles and new skills.
Practice mindfulness and meditation to reduce stress.
Maintain a balanced diet rich in omega-3 fatty acids and antioxidants. Omega-3s are found in fatty fish like wild salmon, mackerel, anchovies, sardines, and herring. Antioxidants are found in plants; fuel with the color of the rainbow when it comes to fruits and veggies.
Stay socially engaged to stimulate cognitive function.
Limit alcohol intake to protect hippocampal neurons.
Prioritize learning and continuous education.
Manage chronic conditions like diabetes and hypertension.
Stay mentally active by reading, writing, or learning an instrument. Let’s nurture our hippocampus for a sharper mind and vibrant memory! 💡🧠 ”

Unlock your brain’s potential with the Bredesen Seven! 🧠 Named after renowned neuroscientist Dr. Dale Bredesen, these methods are key to boosting brain health and fighting cognitive decline. Dive into the Bredesen Protocol, a holistic approach tackling Alzheimer’s and related disorders head-on by addressing multiple factors. Here’s a snapshot of the seven ways to enhance your brain health, from nutrition to supplementation:

🥦 Nutrition: Prioritize the KetoFLEX 12/3 diet, rich in plant-based, nutrient-dense foods.
🏃‍♂️ Physical Activity: Move daily and avoid prolonged sitting.
😴 Sleep: Ensure 7-8 hours of quality sleep each night.
🧘‍♀️ Stress Management: Incorporate daily practices like mindfulness and meditation.
🧠 Mental Stimulation: Stay socially engaged and pursue lifelong learning.
🌱 Detoxification: Minimize exposure to harmful chemicals.
💊 Supplementation: Address specific nutritional deficiencies when necessary. Start your journey to a healthier brain today!

Want to learn how to “Live Better, Longer?TM”

I enjoyed my interview this morning with from Arizona’s Family (channels 3/5), discussing the Blue Zones Advocate course offered by Arizona State University’s College of Health Solutions. It was a privilege to collaborate with four other faculty members and a dedicated team of instructional designers, a project manager, and the team at Blue Zones to develop this course.

For those seeking further information about the course, please visit www.careercatalyst.asu.edu.

Thank you, ! ❤️

Feeling worn out after a hectic day and lacking the energy to cook? 🌿🍽️ Indulge in the taste of longevity with Blue Zones Kitchen frozen entrees! I recently stumbled upon this collection at Whole Foods. Sooo good! 🌍💙

🥗🥑 Treat yourself to a nourishing meal for both body and soul!

Catch me on AZ Family (Channels 3/5) this Saturday morning where I will be sharing information about the Blue Zones Advocate Course now being offered at Arizona State University and the College of Health Solutions through the Career Catalyst website.

Hey everyone, if this isn't allowed please delete. One of our local rescues Adopt A Dog Rescue is really struggling right now. We have adopted and have fostered through them in the past. Taren is truly one of the kindest people there is. If anyone would like to do something meaningful this weekend, they would greatly appreciate it. They are in dire need of FOOD and fosters, a few weeks and even a few days, anything helps. They will take new and used pet items, leashes to dog houses, used blankets and towels etc. nothing is too small of a donation and helps significantly. They have an amazon wishlist to send food and other items, and a venmo to help with food and vet bills. Im posting this because there are some people in our community that dont always ask for help that do so much good. Sometimes stepping up for them in the smallest ways makes such an impact. I tagged their page above if anyone would like to help. If anyone has questions etc they can reach out to the rescue page, I can answer some things but I do not work for them. Im just someone tying to help. I hope everyone has a great weekend!

*UPDATE*

I am blown away by the outpouring! I have posted the venmo in comments below. Im locating and will post amazon list. Taren Sario runs their organization and you can also reach out directly to her. Their website is https://adoptadogrescue.net/ and they are a 501c3 organization.

Amazon Wishlist

https://www.amazon.com/hz/wishlist/ls/3UMA2EX3HJWJ0?ref_=wl_share&fbclid=IwAR3gEAJmMMqfr0PgHyp5YrsqKKoN6xdASgjVIKQFWIePbclQciJ7NFgRS9o_aem_AcsncceOr_nXE7TSqjQPx9FazzFjnDmq-Ce2rocBr2aqEks_ylUJrpLTitzPwloSP8c

Check out my list on Amazon

Mycotoxins affect 25% of harvested crops each year. They aren't eliminated during food processing, cooking, baking, roasting, or pasteurization. The 6 mycotoxins most important to human health include aflatoxin, fumonisin, ochratoxin, patulin, tricothecenes, and zearalenone. Mycotoxin exposure is associated with adverse health effects like cancer, liver and kidney damage, immune system dysregulation, and reproductive dysfunction. Here are the 6 crops at highest risk of mycotoxin contamination, but mycotoxins may impact many common foods like cereals, tortilla chips, dried fruit, coffee, popcorn, and nuts. The body has a natural detoxification system for neutralizing toxins, but it's often bogged down by the vast amount of toxins we're exposed to on daily basis.

To learn more about optimizing natural detoxification, sign up for your IFN Academy training today! https://www.ifnacademy.com/register-here/

Source: Journal of Future Foods
Volume 2, Issue 2, June 2022, Pages 91-102

Smart Snacking Tips and Advice

When it comes to snacking, I encourage a fiber-protein combo to help maintain blood glucose and optimize energy and focus.

In today’s busy life, a nutrient-rich snack is a must when you’re on the go, but how do you know you’re getting something without any hidden JUNK?

I am happy to be partnering with a fun brand called JUNKLESS. The name says it all… these delicious chewy granola bars are made with simple, clean ingredients like 100% whole grain oats, real fruit, and contain 34% less sugar than many of the leading kids’ granola bars.

As a dietitian, I appreciate how JUNKLESS has none of that “fake stuff” like artificial flavors, colors, preservatives, and no high-fructose corn syrup or hydrogenated oils. These granola bars come in five great flavors including Peanut Butter Chocolate Chip, Chocolate Chip, & Strawberry. You can find JUNKLESS Chewy Granola Bars at your local Fry’s.

Here’s another excellent snack option: incorporating fruits and vegetables, given that the average person consumes only about 1-2 servings a day while we actually need closer to 5-9 servings daily. Fruits and vegetables are packed with fiber, which nourishes our beneficial gut bacteria, promoting a healthier brain and body. To create a balanced snack, include a protein source. Here are a few examples:
*Yogurt with berries
*String cheese paired with an apple
*Banana spread with peanut butter or sunflower seed butter
*Raw vegetables served with hummus, black bean dip, or guacamole. For added protein, mix plain Greek yogurt into your guacamole.

“Hello Chrissy. I just wanted to say thank you for all the recommendations from our last session. I have been taking the multivitamin-mineral and the magnesium glycinate and have been feeling so much better.” – Brain Health Client

I enjoy receiving positive feedback from my clients. Although my principle is to prioritize food, there are occasions when supplements are necessary. As usual, consult your healthcare provider before introducing supplements.

Essential Daily Supplements for Overall Health.

These crucial nutrients are vital for maintaining your brain health on a daily basis. They fill in any gaps your diet may leave and support both your body and mind. Here are my top 5 supplements I recommend for everyone:

💥Multivitamin/mineral: Choose a high-quality option with a full range of vitamins and minerals in the right forms. Follow the dosage instructions provided.

💥Magnesium: Many people lack enough magnesium, which is essential for over 300 bodily functions. Take 200-400 mg of magnesium citrate or glycinate before bedtime to relax your nervous system, muscles, and brain.

💥Vitamin D3: Due to indoor lifestyles, many people have low vitamin D levels, which can lead to various health issues. Get tested and supplement as advised by your doctor.

💥Omega-3 fatty acids: These are crucial for brain function, mood regulation, metabolism, and reducing inflammation. Consider a high-quality supplement to ensure you’re getting enough.

💥Probiotics: These beneficial bacteria aid digestion, reduce food allergies, and ease gut inflammation. Good gut health is linked to overall well-being, including brain health.

Incorporating these supplements into your daily routine can provide comprehensive support for your overall health.

❤️🐾

Keanu Reeves is a true dog lover 🥰🥰
This is Matrix movie star Keanu Reeves. He was abandoned by his father at 3 years old and grew up with 3 different stepfathers. He is dyslexic. His dream of becoming a hockey player was shattered by a serious accident. His daughter died at birth. His wife died in a car accident. His best friend, River Phoenix, died of an overdose. His sister battled leukemia.
No bodyguards, no luxury houses. Keanu lives in an ordinary apartment and likes wandering around town and often seen riding a subway in NYC.
When he was filming the movie "The Lake House," he overheard the conversation of two costume assistants, one crying as he would lose his house if he did not pay $20,000 - On the same day, Keanu deposited the necessary amount in his bank account. In his career, he has donated large sums to hospitals including $75 million of his earnings from “The Matrix” to charities.
In 2010, on his birthday, Keanu walked into a bakery & bought a brioche with a single candle, ate it in front of the bakery, and offered coffee to people who stopped to talk to him.
In 1997 some paparazzi found him walking one morning in the company of a homeless man in Los Angeles, listening to him and sharing his life for a few hours.
In life, sometimes the ones most broken from inside are the ones most willing to help others.
This man could buy everything, and instead every day he gets up and chooses one thing that cannot be bought;
I support putting animal abusers to sleep and you ?

What the NCAA Misses with Athlete Mental Health - Global Sport Matters A former Division I college basketball player explains what the NCAA and university athletic programs miss about athlete mental health.

Growing “health trend” in functional medicine... so great to see!

https://www.today.com/video/what-is-functional-medicine-inside-the-growing-health-trend-135040581616