Nourish Plus - Nutrition Coaching

Dr. Gundry reaffirms the ancient wisdom of Hippocrates: all disease begins in the gut. He dives deep into the intricate relationship between our gut microbiome and our overall health. He also explains how imbalances in our microbiome impact our immune systems, hormone levels, mental well-being, longevity, and susceptibility to various diseases. By understanding the pivotal role of our gut, readers gain insights into preventive measures and healing strategies.

Now, let's embark on a journey to nourish your gut and embrace Dr. Gundry's wisdom with a delectable food plan! 🍏✨ 🌿

Link of the Gut Check book - https://www.amazon.com/Gut-Check-Microbiome-Transform-Emotional/dp/0062911775

1️⃣ Polyphenol Powerhouse:
Fuel your gut with goodness! 🍇 Indulge in polyphenol-rich foods like cloves, peppermint, berries, and green tea. 🍵 Let's nurture our gut microbiome and support the enzymes repairing our DNA.
Food like cloves, peppermint, star anise, cocoa powder, oregano, celery seed, Black tea, red wine, green tea, filtered coffee, Berries, prunes, cherries, plums, pears, Pecans, almond, ginger, cumin, chinese cinnamon, Broccoli, soybean sprouts, tempeh
Discover the full list from Gundry ! 🌈

2️⃣ Fermented Feast:
Savor the flavor of fermented delights! 🧀 From sauerkraut to low-sugar kombucha, these treats supply short-chain fatty acids for a happy gut. 🥂 Embrace the goodness of apple cider vinegar and cheese more from Italy, France, and Switzerland! 🌍
Plain sheep/goat milk yogurt, low-sugar kombucha, raw cheese, cheese from Italy, France and Switzerland, apple cider vinegar, balsamic vinegar (and other vinegars), sauerkraut, kimchi, red wine, champagne

3️⃣ Sunshine and Supplement with Vitamin D:
Beat inflammation and boost immunity with Vitamin D! ☀️ Let the sun in and keep your body thriving. 🌞

4️⃣ Postbiotic Pleasures:
Strengthen gut communication! 💬 Dive into cruciferous veggies and sulfur-rich delights like garlic and onions. Your gut will thank you! 🥦
Cruciferous vegetables like broccoli, cauliflower, brussel sprouts and other sulfur-containing veggies like onions, garlic, leeks, chives, and scallions

5️⃣ Prebiotic Fiber Fun:
Feed your friendly bacteria! 🌱 Enjoy soluble and insoluble fibers found in tubers, legumes, and more. Your gut flora will flourish! 🌿
Eating foods that are rich in soluble and some insoluble fibers like tubers, parsnips, rutabaga, beans, legumes, basil seeds, flaxseeds, psyllium, artichoke endive, okra, radicchio

6️⃣ Organic Oasis:
Choose organic, skip the pesticides! 🌾 Embrace whole foods that support your gut health. 🍓 Your body deserves the best! 🌿

7️⃣ Resistant Starch Revolution:
Fuel your colon cells with resistant starch! 🍠 From yams to rice, nourish your gut with foods that support lasting health. 💪
Butyrate nourishes our colon cells by promoting mucus production helping the mitochondria in our gut cells to stay strong and healthy. Yams, taro root, sorghum, millet, rice, cassava, uncooked beets and carrots.

8️⃣ Mitochondrial Magic:
Protect your powerhouse! 💡 Relish melatonin-rich foods and phospholipid-packed treats. Your mitochondria will thank you! 🌰
Take melatonin-rich foods like pistachios, mushrooms, black pepper, red/black rice, mustard seeds, olive oil, brewed coffee, red wine, cranberries, almonds, basmati rice, cherries, strawberries, flax seed

Eat food with Phospholipids like egg yolk, fish, shellfish, olive oil, perilla seed oil, ahiflower seed oil, organic canola rapeseed oil, flaxseed oil

9️⃣ Sip & Savor Smartly:
Moderation is key! 🍷 Enjoy red wine, champagne, and dark spirits with fermented polyphenols. Cheers to a balanced life! 🥂

Let's make every bite count! 💚 🌿✨

March 14, 2024 is World Kidney Month - dedicated to honoring our kidneys and promoting their well-being. The kidneys play a vital role in filtering waste products and excess fluids from the blood, helping regulate electrolyte balance, blood pressure, and red blood cell production.

To take care of your kidneys, consider the following tips:
1. Stay Hydrated: Drinking an adequate amount of water helps flush out toxins and prevent the formation of kidney stones. Aim for at least 8 cups of water per day, or more if you're physically active.

2. Balanced Diet: Consume a well-balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive intake of high oxalate foods if you are prone to kidney stones.

3. Limit Sodium Intake: Too much sodium can raise blood pressure and strain the kidneys. Aim to limit your sodium intake by reducing the consumption of processed and packaged foods.

4. Control Blood Sugar: Manage blood sugar levels if you have diabetes, as uncontrolled diabetes can lead to kidney damage over time.

5. Maintain a Healthy Weight: Obesity is a risk factor for kidney disease. Adopt a healthy lifestyle that includes regular physical activity and a balanced diet to achieve and maintain a healthy weight.

6. Limit Alcohol and Caffeine: Excessive alcohol and caffeine intake can dehydrate the body, potentially affecting kidney function. Consume these beverages in moderation.

7. Regular Exercise: Engage in regular physical activity to support overall health and promote proper blood circulation, which benefits the kidneys.

8.Monitor and manage your nutrients. Phosphorus, sodium and protein are the top nutrients to watch out for. A normal functioning kidney can remove the wastes from the food we eat. As for potassium, people with kidney disease are prone to having their potassium outside of the acceptable range.

If you have specific concerns about your kidney health or are at risk for kidney stones, it's advisable to consult with a healthcare professional or a registered dietitian for personalized advice based on your individual health status and needs.

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Eliminate carbs alone to lose weight? 🚫

Many believe that cutting carbs is the key to weight loss. While a low-carb diet may lead to initial water weight loss, sustained weight loss requires a balanced approach. Our body can use different macronutrients for energy, and carbohydrates are crucial for muscle recovery and replenishing glycogen.

High-intensity exercise is all I need to boost metabolism? 🏋️‍♂️

Exercise is essential, but it's not the only factor in metabolism. Energy balance, the principle of thermodynamics, plays a crucial role. Understanding that our body's energy input (food) and output (metabolism and activities) need balance is vital for sustainable weight management.

Reading nutrition labels is enough for better choices? 🧐

Nutrition labels are a starting point, but they have a margin of error. Explore alternatives like food journals, tracking apps, or the visual hand-size portion method for a more intuitive approach to healthy eating.

Keto is the best diet? 🥑
There's no one-size-fits-all diet. At Nourish Plus I/O, we recognize each person's uniqueness due to factors like genetics, activity level, and food preferences. Embrace diversity in finding the diet that suits your individual needs.

Sleep has nothing to do with nutrition? 😴

Sleep impacts your body's circadian rhythm and hormonal balance. Melatonin, crucial for good sleep, affects metabolism. Our body's internal clocks influence cravings, hunger, and satiety. Quality sleep positively influences hormones and overall metabolism.

Remember, a holistic approach to nutrition considers individuality, balance, and lifestyle. What other nutrition myths have you come across? Share your thoughts! 🌱🤔

Celebrating American Heart Month: Your Roadmap to Heart-Healthy Living

In honor of American Heart Month, let's focus on nurturing our hearts and well-being. This guide provides practical tips for a heart-healthy lifestyle, encompassing nutrition, exercise, stress management, and more. Small changes can make a big impact, so let's prioritize heart health for a longer, vibrant life! 💓🌱

Maintain a Healthy Diet:
Focus on a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.
Limit saturated and trans fats, cholesterol, and sodium.
Choose sources of omega-3 fatty acids, such as fatty fish (e.g., salmon, mackerel) and flaxseeds.

Regular Physical Activity:
Engage in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week.
Incorporate strength training exercises at least twice a week.
Choose activities you enjoy to make it more sustainable.

Maintain a Healthy Weight:
Aim for a body mass index (BMI) within the recommended range.
Focus on long-term lifestyle changes rather than short-term, restrictive diets.

Quit Smoking:
Smoking is a major risk factor for cardiovascular disease. Seek support and resources to quit smoking if needed.

Limit Alcohol Consumption:
Moderation is key. If you consume alcohol, do so in moderation (up to one drink per day for women and up to two drinks per day for men).

Manage Stress:
Practice stress-reducing techniques, such as mindfulness, meditation, yoga, or deep breathing exercises.
Prioritize self-care and engage in activities that bring joy and relaxation.

Regular Health Check-ups:
Schedule regular check-ups with your healthcare provider to monitor and manage your cardiovascular risk factors, such as blood pressure, cholesterol levels, and blood sugar.

Let's talk about the real thing – finding that sweet spot in your diet to maintain steady blood sugar levels. 📊⚖️

From nutrient-rich choices to strategic meal timing, it's about creating a personalized plan that fuels your body and keeps those energy levels on point. 💪🏽✨

Embrace the goodness of whole foods, prioritize smart snacking, and let's banish those energy crashes together! 🚀🥑

Ready to elevate your well-being through balanced nutrition? Let's chat! 📩🌱

Carbs have been unfairly tagged as the bad guy in the nutrition world, but it's time for a reality check. As a nutrition coach, the low-carb craze needs to take a back seat.

Set aside all processed carbs, and switch to whole grains like barley, brown rice, or farro. 🍚

These fiber-rich wonders not only keep things moving in your system but also promote the growth of beneficial gut bacteria.

Whole grains are not the enemy here.

In fact, they play a crucial role in maintaining a healthy weight status by supporting your gut health. 🦠

So, next time you're reaching for that plate of pasta, consider swapping it for a wholesome alternative.

Remember, it's not about cutting carbs; it's about choosing the right ones. 🌱 Your gut and body will thank you for it!

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As your dedicated nutrition coach, I firmly believe that the essence of our well-being lies in the choices we make at the table. Remember, you truly are what you eat. 🍽️

It's not just about the physical stuff; it's how the things you take in shape who you are.

Being what you eat isn't just about munching on snacks; it's about filling up on things that make you better, inside and out.

Let's collaborate to pick up stuff that doesn’t only please your taste buds but also nourish your body and brain with the essential nutrients it craves. 🥦

Your plate is a canvas, and together, we'll paint a masterpiece that reflects your health and nutrition goals.

DM me and let’s get things started! 🌟

We all have our own share of horrible digestion issues. So, here are simple ways to ease yourself from it.

🥦Chew your food thoroughly - The more you break down your food in your mouth, the easier it becomes for your stomach and intestines to do their thing.

🥦Include fermented goods on your diet - Fermented foods, such as kimchi or kefir, are packed with probiotics, the good bacteria your gut loves. Having a healthy gut flora can make digestion more efficient

🥦Try fasting at least once a week - It's not about starving yourself but rather giving your body some time off from processing food, allowing it to focus on other essential tasks.

🥦Avoid eating right before bed - Lying down with a full stomach can bring on heartburn, and if you've ever felt that burning sensation in your chest, you'd probably want to give yourself at least three hours between eating and bedtime.

🥦Cut back on saturated fats and fried foods - Fatty meats and fried goodies might taste awesome, but they can also stir up trouble in your digestive system, causing heartburn and gas. Opt for leaner meats and healthier fats like avocados and olive oil.

🥦Opt for whole foods - Fill up half your plate with fruits, veggies, whole grains, beans, and a mix of nuts and seeds daily. If you're unsure about any foods causing digestive issues, keep a food diary or consider teaming up with a registered dietitian for an elimination diet.

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Packed with Vitamin B6 which produces serotonin and dopamine, prebiotic fiber, potassium - bananas are great at mood regulation.

When all these vitamin and minerals work together, bananas automatically become your natural mood boosters!

So, make bananas a daily delight for a happier and more energetic you! 🍌✨

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We already know that calcium is the ultimate ally for our bones. Aside from that, it is also a good support for muscle function, nerve transmission, and blood clotting.

For the average adult, the recommended daily intake hovers around 1000-1300 mg, and incorporating a variety of sources ensures you get the full spectrum of goodness.

Beyond a glass of milk, calcium can also stem from leafy greens, sardines, oranges, almonds, and other fortified foods that are really good alternatives to meet your daily calcium requirements.

So, let's break free from the dairy-centric mindset and embrace a calcium-rich lifestyle that nourishes us from head to toe!

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Protein isn't just a buzzword—it's a major thing in weight loss and muscle building.

Each gram of protein is like a building block for your body, aiding in muscle repair and growth. Whether you're aiming to shed those extra pounds or sculpt your dream physique, hitting your daily protein target is key.

From lean meats and plant-based sources to dairy and legumes, there are endless options to improve up your plate.

So, here's a list of protein sources with approximately 30g of it.

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We all have the power to steer our own ships if we want to see some changes in our lives, especially leaving the things that don't benefit us anymore.

It's all about taking charge and not playing the blame game. If you’re feeling a bit meh about your current situation, see what choices got you there, and maybe it's time to spice things up.

As we get to the tip of this year, it’s time to revisit what we have done and what we don’t want to carry through the next few years.

The message is clear: you're the captain of your ship, and today's choices are shaping the future's adventures. So, why not plant some seeds that'll grow into a garden you'll love to explore?

Let me know your thoughts below!

May your light inspire joy, ignite hearts, and illuminate the path for those in need.

Wishing you a season filled with love, kindness, and the enduring brightness of shared moments.

From your Nourish Plus IO family! 🎄

Here’s a simple healthy holiday checklist to keep you thriving amidst the festive cheer.

From starting your day right with a hearty breakfast to staying hydrated and being the veggie champion at gatherings, these tips will guide you through a season of balance and well-being.

Let's make this holiday season not just festive but fabulously healthy too! 🎄✨

Holidays doesn't have to be boring if you're keeping on track of your macros! Try out these food swaps for more enjoyable festivities!

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Give the gift of well-being this Christmas! 🎁🌿

Elevate the holidays for your health-conscious loved ones with thoughtful presents that nourish the body and soul.

Hatch - www.hatch.co

Hidrate Spark - www.apple.com/shop

Wellness Cube - https://koaroy.com/products

Bedside Humidifier - www.crateandbarrel.com

Back Massager - www.macys.com

Tens Massager - https://sleepgalleria.com

Harney and Sons Holiday Tea - www.harney.com

Factor75 - www.factor75.com

Gourmet Chef Manila -

Nourish Plus - DM us!!

This season, show your love through gifts that promote a vibrant and balanced lifestyle. 🎄💚

Disclaimer: We are not paid to promote these products.

Cook smarter this holiday season and opt for baking, grilling, or steaming. Instead of taking the plunge into a pool of oil, these cooking methods step in, giving your food that special touch without drowning it in extra fats.

Baking delivers that crispy goodness minus the oily aftermath. Its magic lies in the even distribution of heat while preserving their natural flavors.

The beauty of grilling has the ability to enhance the overall sensory appeal of the dish, turning ordinary ingredients into a celebration of robust and savory goodness.

Steaming ensures that your holiday dishes not only taste delightful but also retain their nutritional values to balance indulgence with well-being.

The best part? You get to slash down on the greasy stuff, making your meals not just delicious, but a tad healthier too.

Give your deep fryer a break this Christmas and let the oven be your superhero!

Follow for more healthy cooking tips this holiday season!

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Keep your blood sugar in check with these simple steps to embrace a holiday season filled with joy and well-being.

Make sure to save this as you go to gatherings with friends and family.

COMBINE CARBOHYDRATES TO MAINTAIN SUGAR LEVEL

This season of festivities really pushes us to consume more than usual and mindful eating is sometimes left on the side which may lead to a spike in blood sugar level.

So, to keep you grounded in your normal health level, combine your carbohydrates.

You see, we have two types of carbs - refined carbs and starchy carbs.

Refined carbs, like those found in white bread and sugary snacks, tend to have a high glycemic index and can lead to quick increases in blood sugar levels.

On the other side, starchy carbs, such as whole grains, legumes, and certain vegetables, may have a lower glycemic index, meaning they cause a slower, more gradual increase in blood sugar.

Combining these two in a meal could control the rapid increase of one’s sugar level.

Here are some combos you should try!

✨Grilled chicken with a side of mash potatoes
✨Baked fish with a serving of pasta
✨Black bean-stir fry with quinoa
✨Macaroni and cheese
✨Pork chops with sweet potato wedges

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UNDERRATED TIPS WHEN EATING OUT THIS HOLIDAY SEASON🎄

✅Look for whole grains - Dive into dishes featuring whole grains like quinoa or brown rice. These grains provide complex carbohydrates, offering sustained energy and fiber for better digestion.

✅More water - Start your meal with a glass of water. This helps control your appetite and ensures you stay hydrated. Consider water as your primary beverage throughout the meal.

✅Prioritize Protein - Go for the menu items flexing with lean proteins like grilled chicken, fish, or turkey. These choices are rich in protein, which supports muscle health and keeps you feeling satisfied.

✅Heavy on Veggie - Load up on meals with a veggie squad. Whether they're chilling on the side or taking center stage, veggies bring the good stuff—vitamins, minerals, and that fiber magic.

✅Limit the sugar - Be mindful of added sugars in sauces, drinks, or desserts. Opt for options with less sugar to keep your energy levels cruising without a sugar crash.

✅Avoid High Cal Dressings and Sauces - Be cautious about dressings and sauces, which can add extra calories. Opt for dishes with lighter or on-the-side dressings to control your intake.

Nothing is wrong with enjoying the holiday. Go eat out and have a blast with the family. But keep in mind the goal: MAINTAIN, NOT GAIN.

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NO NEED TO SKIP YOUR FAVE MEALS!

Before anything else, save this for your future reference!

Weight loss journey undeniably feels like a marathon of challenges! Struggle is real when it comes to monitoring your calorie intake and choosing the right foods for you. Every craving, every temptation – it's a hurdle we face daily.

So, let’s take the easier route – food swaps! 🔄✨

In the battlefield of weight loss, it's not just about shedding pounds; it's about winning the mental battles. Food swaps are your secret weapon, your practical alternatives that makes the journey manageable.

Losing weight becomes a victory dance when you've got smart swaps in your arsenal. It's a journey where resilience meets practicality, where we create doable steps to make this thing sustainable. So here's to swapping out the struggles for solutions and turning the weight loss game into a strategy of success!

Did I forget something on the list? Share them in the comments!

Being healthy has always been correlated to losing a certain number on scale. We’re so obsessed with “I wanna weigh below a hundred pounds within two months” or “I wanna look thinner to be healthy like her.”

We didn’t realize that sometimes, it’s not just all about the numbers. Sure, it shows progress from time to time but it's time to also consider our body composition and lifestyle.

Picture this: you hit the gym regularly, eat a rainbow of nutritious foods (yes, Skittles don't count), get enough sleep, and keep your stress levels in check. That's the kind of party your body wants! It's not about fitting into a certain dress size; it's about feeling good in your own skin.

Yes, it's about forming habits that stick around.

It’s like choosing a salad because it makes you feel energized, not because it's the "right" thing to do. It's also about enjoying that occasional burger without guilt.

To live a sustainable and healthy life, you gotta change how you think. It's all about building habits that last, keeping you going strong. That means having a healthy relationship with food, seeing exercise as a high-five to your awesome body, and recognizing that mental well-being is a big player in the whole health game.

So, break free from the scale's tyranny and start living a lifestyle that drives you to feel better and look better everyday.

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It's that special time of year again!

More than the laughter and enjoyable feast, let’s not forget to list down the things we’re grateful for.

This special occasion is not just about feasting and gathering with loved ones. It is a time to recognize the goodness and kindness that surrounds us.

Let us use this opportunity to reconnect with ourselves and others, to spread love and positivity, and to appreciate the beauty of life.

May this Thanksgiving fill our hearts with joy and remind us that there is always something to be thankful for. Happy Thanksgiving!

It can really be overwhelming to practice all of these all at once since we actually do their complete opposite so just take your time.

Mindful eating entails being more attentive to your food and its impact on your well-being. This practice not only aids in recognizing the difference between physical and emotional hunger but may also contribute to minimizing disordered eating patterns and promoting weight loss.

Its major goal is to enhance control over your eating patterns. It has been shown to be effective in fostering weight loss, mitigating binge eating, and improving overall well-being.

Again, it can’t happen all at once. It takes time.

The goal is not to perfect all the habits on this list at once but to begin practicing them individually.

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WE KNOW A LOT OF THEM…

From teas, milk, coffee, flavored water… all those “detox supplements” claims to be "effective".

When in fact, a complete-body detox is part of our organs’ regular function, wherein the body naturally expels harmful substances through its kidneys, liver, digestive system, skin, and lungs.

So, here are 5 ways to detoxify naturally

😴Get enough sleep

Getting enough quality sleep is crucial for your body's health and detox system. When you sleep, your brain recharges and gets rid of those nasty toxins.

If you don't get enough sleep, these toxins can pile up and cause issues like stress, anxiety, high blood pressure, and more. So, shoot for 7 to 9 hours a night for a solid vibe.

💦Drink more water

Water is the ultimate multitasker in your body. It doesn’t only quench your thirst but helps with temperature control, aids digestion, and even helps with detox by flushing out waste.

Listen - our cells are doing their thing, repairing themselves and breaking down nutrients for energy. But they also churn out waste like urea and carbon dioxide.

What does water do? It transports these wastes out through p*e, breath, and sweat.

🍰Reduce sugar intake and processed foods

Munching on too much of sugars and processed foods is linked to heavy hitters like obesity, heart probs, cancer, and diabetes.

And get this—it throws shade at your body's detox game by messing with key players like your liver and kidneys. Too many sugary drinks can give your liver a fat makeover, messing up its vibe.

Here's the deal to keep your detox system healthy: dial down on the junk food.

Instead, swap out the junk for some good ol' fruits and veggies—your body will thank you!

Share this to a friend and let them naturally detoxify as you do.