Holistic Food Foundations
Using Evidence-Based Nutrition
I Help You:
- Take Control of Your Health
- Find the Root Cause
- Ch
When you're at a loss you tend to reach for the lowest bar.
That lowest bar is typically your higest level of training.
~Rachel Hollis~
22/11/2023
Kimberley Gardy Tabes
Recovery Nutrition - Sports Dietitians Australia (SDA) Optimising nutrition after exercise can better maintain subsequent training quality, facilitate training adaptations and better maintain immune function. Failing to...
29/09/2023
We're Talking our Children's Nutrition
Beyond The Headlines 4th September 2023 Beyond The Headlines 4th September 2023Host: Colin DoweGBN does not own or claim rights to any music played or cause to be played on this programme. It is st...
15/08/2023
We all know that consistent exercise can reduce the onset of most diseases.
But have you ever wondered just how much exercise is enough to reduce disease risks?
Well wonder no more!
In a recent study (PMID: 37498576) researchers were able to determine that AS LITTLE AS 2 MINUTES of vigorous exercise was sufficient to reduce cancer incidence. Of course, the researchers also observed that the more someone exercises, the greater the reductions in cancer risks.
Dosing with everything is important in life. Regarding exercise, now we know the minimum required timing dose to reduce cancer risks.
It is important to recognize that committing to consistent exercise can be challenging but if you KNEW that at minimum 1-2 minutes of relatively vigorous exercise was going to reduce your risks of cancer wouldn’t you do it?
Well now you have scientific evidence to show that it doesn’t take much effort OR much time. Get moving.
❤️ Max
Who is the Spiceisle Nutritionist?
Hope FM Grenada
08/01/2023
Every Grenadian Should Know The Dietary Guidelines for Grenadians
Healthy Choices For Healthy Living Defines ✅️Balance
✅️Everything in Moderation
✅️Variety
It Encourages Eating and Help us Meal Plan Effectively
DM Holistic Food Foundations to find out how this tool can help you with your Health Goals for 2023.
I have reached 200 followers! Thank you for your continued support. I could not have done it without each of you. 🙏🤗🎉
Yum Yum Yum
Felt like having something simple.
BTW this was not all I had
14/08/2022
Make half your grains whole grains! Whole grains provide fiber, B vitamins, and several minerals. Brown rice, whole-wheat pasta, or whole-grain bread are great options! https://www.myplate.gov/tip-sheet/make-half-your-grains-whole-grains
26/07/2022
Notes on vitamin D production: it is never smart to burn, period, especially in the quest for vitamin D. There is diminishing returns to vitamin D synthesis in the skin. Thus, regular, daily, bursts of exposure is more effective than a single long exposure once a week. (Webb, 2006)
UVB rays from the sun (which we require to create vitamin D) are stronger around noon, but that’s also when you run the highest risk of burning. Mouse studies suggest that we are possibly more adept at repairing our DNA in the morning hours compared to afternoon hours, but more research is needed (Gaddameedhi et al, 2011).
Older adults, those with darker complexion, and those who are overfat all may need more time in the sun to synthesize the same amount of vitamin D compared to someone younger, with fair skin, and less body fat. And you ain’t synthesizing much vitamin D if only your face and arms are exposed; you gotta expose your legs, torso, and limbs for adequate production! 👙
Finally, we need micronutrient cofactors to activate vitamin D in our bodies, such as magnesium. 50-60% of the population consumes inadequate magnesium, which may make it worth supplementing with. Magnesium also further supports DNA repair enzymes in our bodies, helping facilitate healthy tans. 🌞
❤️ Max
17/07/2022
Interesting...
In the study, participants with sarcopenic obesity (basically, being under-muscled and overfat) had the greatest rate of MCI and dementia, followed by those with sarcopenia, obesity, and finally the control group.
This study, while correlational, adds to the growing body of evidence showing how preserving and even building muscle and strength not only makes you look better naked 🍑, but protects your brain.
It also strengthens the assumption that eating more protein, as opposed to less, actually supports longevity and healthspan, since dietary protein directly helps fight sarcopenia and obesity—particularly as one ages.
Last week's episode of The Genius Life featured protein expert and we talked about protein in the context of strength/body composition and he shares hard numbers for potential protein targets. Definitely check it out if you haven't already!
❤️ Max
Study: "Sarcopenic obesity is associated with cognitive impairment in community-dwelling older adults: The Bunkyo Health Study"
13/07/2022
Did you know MNT from an RDN can improve outcomes in adults with dyslipidemia? 🙋 Now there's a systematic review to support it!
Read the full article now: https://sm.eatright.org/MNTdyslipidemia
Factors Affecting Nutritional Intake
Understanding these Principles are key to building a Holistic Food Foundation
08/05/2022
Planning for and anticipating busy days with ease, is key to maintaining lifestyle changes.
My go-to lunch idea for busy days
What's Yours?
,
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04/03/2022
Being aware of the food cues in your environment and how they affect you is an important first step in taking charge of your health.
Too many times we allow life and circumstances to take away our freedom to choose what best serves us.
Unfortunately this lack of awareness contributes to deficiencies, disruptions, and metabolic imbalances on a cellular level.
Yielding fruits of poor health outcomes, which can come back to haunt us in the long run.
The act of becoming more aware of ones self is a powerful tool in it’s self to start the healing process of the body.
Furthermore, It is awareness that we are able to make choices and take actions that support Holistic Health
28/02/2022
Were you ever told that to lose weight or manage your diabetes you had avoid bread completely.?
This was said to me so many times in the past.
The truth, is that this notion is completely false.
It all boils down to the individual person, the whole meal and the amount eaten.
The foundation requires
1. Knowledge Base / Awareness
2. Consistency
3. Sustainability
For weight-loss it all boils down to having an environment, mindset and behaviors that supports
1. A Calorie Deficit
2. Consistency
3. Sustainability
= habit/ lifestyle change
Healthy Fat Loss will be the Fruit of a Healthier Lifestyle.
That why is so important to have a qualified nutrition professional who can give you that 1 on 1 support.
A holistic food foundation we give you the tool you need to win in every season of your life.
To book a free pre-clinical screen click the link in the bio.
Motivational Monday's
Be Encouraged
What your Quick, Go to Food when time is limited?
This is mine.
A healthy lifestyle is one that is seasonal .i.e it should adjust withe season you're in and should not take up 80% of your life of head space.
Soo get the foundation right first.
So what's yours?
Dm a photo or comment.
Bless
🇬🇩
22/12/2021
20/12/2021
So it's the Christmas Season, If you're going to be drinking alcohol this Christmas,
Stay In The Know!!
Remember Everything in Moderation
Standard Servings for Alcoholic Beverages
Moderation = 1 Drink for women and 2 Drinks for Men (per day)
Remember:
Alcohol is an empty calorie (little or No Nutrients)
It affects and can damage your DNA
It promotes Cancer Development ( #1 leading of Death in Grenada)
🇬🇩
Source: https://super.stanford.edu/faq/count-your-drinks
19/11/2021
Interesting Read
https://news.ohsu.edu/2019/04/01/heavy-alcohol-use-stunts-adolescent-young-adult-brain-growth
08/11/2021
An important lesson we all should learn as it relates to health and wellness is that:
Some things, take time.
🙌🏽 if you agree •
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