Nutrition NP

What did I learn from my DNA Test?

If you are one of those people who think genetics is only about complicated medical diagnoses, keep reading…and learn why functional genetics can be enlightening for your health and wellness journey.

🧬 Before choosing to make 3X4 the primary genetics test in my practice, I did my own test as well as a test for my husband and children.

Below are a few highlights from my report that helped me with my own health journey:

🦴 Bone Health was highly impacted. At first I thought, could this be right? I haven’t broken any bones. But, then I thought about my grandmothers, who both had horrible osteoporosis, bone loss and kyphosis (the dreaded hunchback!). THIS was my future! But, there’s still time for me to prevent this from becoming my reality too.

💗 Mood & Behavior genes were all wonky! My dopamine, serotonin and GABA receptors are all a little sluggish. Why does this matter? It helps me to validate the nutrition choices I need to keep my hormones and neurotransmitters at an appropriate level. I also learned which supplement help to keep my mood stable.

🧬 Cellular pathways like Oxidative Stress and Methylation were also impacted, so this means that I need to keep my metabolic health tuned up. I have strategies in place for stress management and proper nutrition designed to support the genes that are under-performing.

🍔 Appetite and Satiety genes confirm that I have difficulty with leptin, the hormone the regulates appetite. I have to make a disciplined effort to not eat mindlessly.

☀️ Other gene insights for Vitamin D, Folate, Vitamin B 12, choline (super important during menopause transition) and caffeine all had additional things for me to learn about what my body needs both nutritionally and via supplements.

👉 If you want to discover more about your unique genetic profile and how you can empower yourself with individualized strategies for food and lifestyle, comment DNA 👇 or send me a DM.

My clients often tell me about their challenges with sugar cravings. The struggle is REAL! But, WHY do sugar cravings happen?

FIRST — Sugar cravings can have a genetic predisposition. 🧬 This means that you may be genetically wired to love sweets. 🧁 But not all is lost. Understanding your genes can provide helpful insights so I can create workarounds and keep your nutrition dialed in.

SECOND — And this is the really important piece — most food companies are sabotaging your efforts to eat a nutrient dense diet. The processed (and ultra-processed) food industry adds sugar to food that is not usually sweet in order to make it more palatable (taste better). As a result, it fuels your tastebuds to prefer sweet and the cycle is vicious. This increased and often unknowing excess sugar consumption leads to weight gain, digestive symptoms, poor sleep, low energy, anxiety and brain fog.

👉 Do you want help navigating the world of real food and crushing your sugar cravings? Check out my upcoming class RESTART with Nutrition NP. Details here: https://lp.constantcontactpages.com/cu/P5vf6yj

👉 Curious about how your unique genetic blueprint is playing a role in your health? DM me or go to my website: www.NutritionNP.com to set up a free discovery call so we can see if we’re a good fit to work together.

Not letting the pouring rain hold us back from getting some fresh air today. A long time ago I accepted that my dog does not enjoy 2 minute “potty breaks” in the rain. Better to just bundle up and get in some miles. ☔️ 🐾 💕

Omega 3s are the healthier version of polyunsaturated fatty acids (PUFA). This is what you are trying to INCREASE in your diet. Seed Oils and Vegetable Oils are the highly processed forms of PUFA that can increase inflammation, promote weight gain and metabolic poor health.

Where Do You Find Omega 3s?
- Fatty Fish
- Nuts and Seeds
- Avocados
- Olives

My go-to omega 3 food right now is:
⭐ PROTEIN CHIA PUDDING. ⭐

Here’s my recipe:

👉 6 ounces of Almond Milk, unsweetened. I like the MALK brand. Or select your preferred milk.
👉 3 TBSP Chia Seeds, organic and whole
👉 1 heaping scoop chocolate whey protein powder. I like Marigold.

Add all ingredients to a mason jar with a lid. Shake vigorously for 30 seconds. 🔑 The key to thickening your chia pudding is to repeat for 3 rounds of vigorous shaking. Let it settle for 3-5 minutes between each round. Do not just stir with spoon (I made this mistake for several years!).

Place in the refrigerator to set for at least 4 hours.

You can top with fruits, nuts, other whole seeds, nut butter, granola and/or cinnamon. Or just consume it as plain protein chia pudding.

I always make 2 and usually 3 jars each time. It’s quick and easy and will last 4 days in the fridge. Let me know if you try it! 👇

The RESTART Program is a simple, powerful way to give your body a
vacation from sugar and processed foods so that you can experience these benefits!

👉 Improved ENERGY
👉 Better SLEEP
👉 Less BLOATING
👉 Clothes FIT BETTER
👉 Boost MOOD
👉 Decrease BRAIN FOG

Join me for this 5-week online program and and learn how to use
REAL FOOD to boost your energy and cut sugar and carb cravings.

Discover how GOOD you can feel!

🔗 More info and sign up details here: https://lp.constantcontactpages.com/cu/OzMsXOt

Questions? Comment below or DM me.

Not all oils are created equal!

Don’t be fooled by names like “vegetable oil” and “sunflower oil.” Yes, vegetables and seeds in their whole form are nutritious and fuel our bodies with vitamins, minerals and add essential fiber. But the oils from these food are often highly processed, stripped of nutritional value and contribute to inflammation.

Why is this bad? Many seed oils are high in omega-6 fatty acids, which throws off the delicate balance of Omega 6 to Omega 3 fatty acids in our bodies. As a result of eating processed foods, the typical ratio of Omega 6:Omega 3 is 20:1, when it should be 1:1.

⭐What Should You Do? ⭐

👉 Get your polyunsaturated fats from fatty fish, walnuts, actual seeds (not the oils from seeds) and flaxseed oil (which should be refrigerated).

👉 Swap out those inflammatory oils for healthier alternatives like olive oil, avocado oil, coconut oil, or butter/ghee. Small changes can lead to big improvements!

👉 Check food labels and avoid vegetable and seed oils:
- Canola Oil
- Corn Oil
- Vegetable Oil
- Soybean Oil
- Grapeseed Oil
- Sunflower Oil
- Safflower Oil

👉 Check your fridge and pantry.
Did you find any of these oils in foods you thought were improving your health?

Let me know in the comments. 👇

I recommend the book Metabolical, by Dr. Robert Lustig.

There is plenty of good science contained within the pages, but in my opinion there are TWO key messages that are the biggest takeaways.

1. Protect the liver. Feed the gut.

👉 Why is this important? So much chronic disease stems from imbalances in the gut microbiome (the organisms that live in your digestive tract). We have helpful and unhelpful organisms in our gut. When our gut is out of balance, it makes us more susceptible to chronic disease, auto-immune conditions and inflammation. Choose foods that support a healthy gut! What kind of food? — Real Food!

👉 The liver is a major organ for detoxification. It works hard to rid your body of the toxins that you are exposed to — in your food, your environment and your medicine cabinet. One growing problem is with fatty liver, as more people are having difficulty balancing blood sugar and insulin levels. We are gaining weight and some of the fat is going to the liver! When this happens, you become more susceptible to chronic disease due to poor metabolic health. What should you do? — Eat Real Food!

2. It’s not what’s in your food, but what’s been done to the food that matters.

👉 Real food does not come with a label. It is always found on the periphery of the grocery store. These are your meats, dairy, eggs, fruits, vegetables and raw nuts. You don’t need to worry about added sugars or unhealthy oils when choosing these foods. As soon as you move to the interior aisles, things show up in boxes and bags. These are processed foods.

👉 I am realist. I eat mostly real food, but sometimes processed foods can make life easier. Focus on choosing items with 5 ingredients or less. I eat an occasional protein bar, Hu crackers, and ready-made items from the deli counter. But, you need to know what to watch out for.

👉 Avoid highly processed foods. These are foods with long lists of ingredients. The ingredient names do not resemble real food items. They contain seed and vegetable oils and almost always, some form of sugar.

Have you read this book? What do you think about these two messages?

Leave me a comment or ask a question below. 👇

Before you dive into that sugar-free treat, let's talk about how these calorie-free sweeteners might affect your insulin levels.
🍬 🍪 🧁

⭐ What Are Artificial Sweeteners? ⭐
Artificial sweeteners are sugar substitutes that add sweetness to foods and drinks without all of the sugar calories. They're often found in diet sodas, sugar-free snacks, chewing gum and "healthy substitute" foods like those advertised as gluten-free and keto. Examples include: sucralose, xylitol, stevia and aspartame.

⭐The Insulin Connection ⭐
This is where things get interesting! Insulin is a hormone that helps regulate your blood sugar levels. When insulin is out of balance, it can lead to issues like weight gain, insulin resistance, metabolic syndrome and diabetes. Insulin plays a critical role in keeping our blood sugar levels in check. When you consume artificial sweeteners, your body is getting the message that sweet calories are coming, but since the artificial sweeteners are calorie free, it sends a confusing message. This can lead to problems with the way insulin is recognized in your body.

⭐The Sweet Dilemma ⭐
Should you swear off artificial sweeteners altogether? Not necessarily. If you're looking to cut back on artificial sweeteners, try swapping them out for natural alternatives like honey, molasses or maple syrup. These options can satisfy your sweet tooth without confusing your insulin response.

⭐Your Sweet Strategy ⭐
As always, moderation is key! While it's essential to be mindful of your sweetener choices, don't forget to focus on overall balance and moderation in your diet. If you choose to indulge, enjoy your sweet treat thoroughly, but remember that variety and nutrient-rich foods are key to a healthy diet.

Want to learn more? Check out my upcoming RESTART program.
Drop an emoji in the comments if you would like the details!

🌞 Unlock the Power of Vitamin D! 🌞

Here are a few reasons why this nutrient is a game-changer for your health:
1️⃣ Strong Bones & Teeth: Vitamin D teams up with calcium to keep your bones and teeth strong – the dynamic duo your skeleton needs!
2️⃣ Happy Hearts: Give your heart some love! Vitamin D helps to regulate blood pressure and supports overall cardiovascular health. ❤️
3️⃣ Mood Booster: Chase away the blues with the sunshine vitamin! Research suggests Vitamin D may play a role in keeping your spirits high. 🌈
4️⃣ Immune Support: Be a germ-fighting warrior! Vitamin D helps your immune system stay strong. My whole family takes supplemental Vitamin D daily to keep us healthy year-round.
Enjoy Vitamin D-rich foods too (fatty fish, egg yolks and liver)!

👉 Work with me and learn how to choose foods that work with your genes.

👉 LINK IN BIO

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MY WORD OF THE YEAR is BALANCE.

8 Foundational Areas to Focus on:

👉 FAMILY: It's easy to intend to prioritize family, but sometimes this means saying "no" to other things (work or social events).

👉 WORK: I want to scale Nutrition NP this year. Most of my clients are on the West Coast, but with an online business, I have an opportunity to work throughout the USA. I'm developing new business relationships and have exciting things planned for 2024. Stay tuned!

👉 FUN: Yes, please! I want to cultivate more joy in my life. I want to try something new (TBD) and travel more too. This is a big milestone year for me * 50 * and believe me, fun is going to be a priority!

👉 SELF-CARE: I want to make my own health a priority. Working in the medical and wellness fields for the last 25+ years, I have often put my own health care on hold, as most of the time I could figure things out myself. It means prioritizing nutrition. I'm going to dabble into some alternative options like cryotherapy and sauna too. I'm excited to see how I turn out!

👉 FITNESS: Have you tried Kettle Bells? This is my new fitness obsession. I incorporated this strength and conditioning workout into my routine three times per week.

👉 FLEXIBILITY: I am horribly inflexible! I also worry about my posture. My genetics show that I have risks for poor bone health and osteoporosis. I'm committed to more stretching and strengthening to create some balance in my posture. Be sure to tell me if you see me slouching!

👉 MENTAL HEALTH: By creating space and adequate time to enjoy the year ahead, I will be nurturing my mental health. I have a genetic tendency towards anxiety and sometimes that feeling of overwhelm can be really strong. I start every day intentionally -- for me it's a rosary prayer and some reading. This is grounding and it's part of my BALANCE plan.

👉 SLEEP: I love to sleep and aim for 8+ hours per night. I have a few hacks to make sure this happens. Let me know if you need help with this too!

I'd love to know if you chose a word. Comment below. 👇

My first business read of the year was The E-Myth Revisited. This quote resonated with me. I think for many years I have allowed myself to be guided by how each day unfolds instead of creating the outcome that I really want. This statement inspired me to think differently about how I'm going to tackle 2024.

How about you? Are you creating the life you want or are you coasting? What can you do differently this year to actively create the life you dream about?

New class added and we start tomorrow, Monday January 8th!

Join my January session of RESTART, a 5-week session to get your nutrition dialed in for the new year. This is not a quick fix! It is empowering information that you can carry with you for your ongoing nutrition choices. This will be a very small group session and I have space for 2 more ladies. Click the link for more details, including sign up info. Message me if you have questions.

https://lp.constantcontactpages.com/cu/vBRKNJ9

Wishing you a very Happy New Year!

May this year bring you health and happiness.

www.NutritionNP.com

Every year, I choose a word that inspires me both personally and professionally. For 2023, that word was TEACH.

Click here to learn more about why I chose this word: https://conta.cc/4aEAdG1

Do you set health goals for yourself every new year? Do you want to learn the tools to be successful?

Join me for my 5-week online nutrition class, The Restart Program.

You will learn actionable tools to implement immediately that will help you make better decisions about your food choices.

Additionally, there will be small group support, lots of great information and a real food challenge, where you will have an opportunity to eliminate sugar and processed foods and see how your body responds.

Space is limited and I'd love to have you join. Use this link for more information: https://lp.constantcontactpages.com/cu/vBRKNJ9

Still have questions if this class is right for you? Send me a DM. Let's chat!

Taking care of yourself is productive. During this busy season, leave enough space to take care of you.

Check out my December Self-Care Newsletter: https://conta.cc/3RDz7lq

Are you trying to tackle inflammation? Bioactives can help.

Foods with bioactives help to activate Nrf2, a transcription factor which directs the activity of over 200 genes!

By activating (improving the function of) Nrf2, you can decrease both inflammation and oxidative stress, which results in better overall health.

Your genes can provide clues about how well you manage inflammation. The downstream effects of inflammation may shows up as joint pain, weight gain, skin rashes, headaches, gut issues and more.

🧬 With genetic testing, you can learn how well your genes handle inflammation and what to do about it.

🧬 Want one-on-one guidance that speaks to your unique DNA?

👉 Work with me and learn how to choose foods that work with your genes.

👉 www.NutritionNP.com

What can your genes tell you about how your body responds to inflammation and what can you do to lessen the impact?

There is a transcription factor called Nrf2 which directs the activity of over 200 genes! By activating (improving the function of) Nrf2, you can decrease both inflammation and oxidative stress, which results in better overall health.

🧬 Tips to activate Nrf2
👉 Use bioactives in foods.
👉 Eat a whole food, minimally processed diet.
👉 Incorporate heathy polyunsaturated fatty acids (PUFA) into your diet.
👉Wild fatty fish, like salmon, mackerel and sardines.
👉Supplement with a clean fish oil, free from toxins. Ask me if you'd like a recommendation.
👉 Incorporate cruciferous vegetables into your weekly routine (broccoli, broccoli sprouts, cauliflower and Brussels Sprouts).
👉 If you're genes are highly impacted, then supplementation with sulforaphane can be helpful to upregulate Nrf2 activity.

🧬 Work with me and learn how to choose foods that work with your genes.

www.NutritionNP.com

Are you curious how 3X4 genetic testing can help you?

Check out this video to see how easy it is to obtain your DNA sample: https://www.youtube.com/watch?v=tL47KuWtsQc

Working with a provider to review your results can help you understand what the genes mean for you.

I can help! Nutrition NP offers two levels of consultation review. Comment below or DM me and let's get started today!

This is the BEST and ONLY sale 3X4 Genetics offers every year. Don't miss out!

With each passing year, I am struck by how many things I have to be grateful for. The Sanders Family is hosting Thanksgiving again this year and it gives me so much joy to open my home for a celebration of gratitude. Wishing you a beautiful season of thanks!

How are you spending your holiday? Comment below 👇

Wishing you a very Happy Thanksgiving!

Tryptophan is an amino acid (one of the building blocks of protein). Biochemically speaking, it is the starter molecule for serotonin and melatonin. Without adequate tryptophan, we will struggle to make the important mood stabilizing neurotransmitter serotonin and the sleep hormone melatonin.

For those with the HTR1A genetic variation, one of my recommendations is to increase dietary intake of tryptophan containing foods in order to help with mood and anxiety stabilization. Consider the foods with amino acids, like tryptophan; they are all protein rich foods. No amount of wishing will ever result in a nutritional recommendation to increase starchy carbohydrates, processed foods and alcohol.

What are you doing to keep your bones strong?

It should not just be calcium and Vitamin D.

HINT: Lift heavy things 🏋️

For women, this is incredibly important! We lose muscle as we age, UNLESS you do something to maintain or build muscle:

⭐ Do something active everyday.
⭐ Incorporate strength training into your routine at least twice per week.
⭐ Eat more protein (aiming for ~ 100 grams per day)
⭐ Want supplemental help? Add creatine monohydrate.

Did you know that insulin is important for everyone? The hormone insulin is often spoken about in relation to the disease Diabetes Mellitus, but insulin is important for everyone.

Two genes ADIPOQ and IRS1 can affect how your body responds to insulin and therefore the state of your metabolic health.

Being “insulin sensitive” is key in managing your metabolic health and preventing chronic health problems like metabolic syndrome and Type 2 Diabetes Mellitus.

Want one-on-one guidance that speaks to your unique DNA?

👉 Work with me and learn how to choose foods that work with your genes.

👉 www.NutritionNP.com

Are you hungry all the time?

There are several reasons why this could be:
👉 Incorrect proportion of macronutrients at each meal (usually insufficient protein)
👉 Not enough or interrupted sleep
👉 Your DNA — especially LEPR and DRD2 genes!

These are some of the genes that can impact your hunger levels:

🧬 MC4R
🧬 FTO
🧬 LEPR
🧬 DRD2

Curious if your DNA is driving your eating habits? Want to know what to do about it?

Start by following these simple tips:
👉 Eat Mindfully.
👉 Incorporate more dietary fiber to slow digestion.
👉 Consider Time Restricted Eating or Intermittent Fasting.
👉 Eat a diverse diet that includes different vitamins and minerals.

Want one-on-one guidance that speaks to your unique DNA?

👉 Work with me and learn how to choose foods that work with your genes.

👉 www.NutritionNP.com

I often hear clients tell me about sugar cravings. The struggle is REAL!

Sugar cravings can have a genetic predisposition, so understanding your genes can provide helpful insight to create workarounds and keep your nutrition dialed in.

The trigger genes are:

🧬 TAS2R38 (the super-taster gene)
🧬 GLUT2 (glucose sensor)
🧬 FAAH (overindulgence gene)
🧬 SLC2A2 (sweet craver gene)

Personally, I have a very sweet tooth and have to make a conscious decision every day to outsmart my genes.

Drop a comment below. Does this sound like you too?

👉 Work with me and learn how to choose foods that work with your genes.

👉 www.NutritionNP.com

Do you ever wonder why some people can drink caffeinated drinks all day and still sleep deeply at night while others can barely handle one cup of coffee or tea before 10:00 a.m. and they still feel jittery? A lot of it has to do with your genes — two genes in particular — NAT2 and COMT.

The SLOW version of NAT2 impacts your ability to metabolize caffeine.

BUT, caffeine may also have a role in bone health, especially in those with genetic variations in the Vitamin D receptors (VDRs).

Do you know your Vitamin D level? While 30 is the low end of "normal," most people benefit with levels ~50+.

"Caffeine increases the rate of bone loss in elderly women and interacts with Vitamin D receptor genotypes" DOI: 10.1093/ajcn/74.5.694