Wolfe of Wellness

Micronutrients 101 📚

Micronutrients, which include vitamins and minerals, are required for optimal health.

Most vitamins and all minerals need to be obtained through the food we eat and beverages we drink because they cannot be made by the body.

Vitamins support our metabolic processes, enable digestion and elimination, and strengthen immune function.

Minerals are our body’s “spark plugs.” They are cofactors for enzyme reactions, transfer nutrients across cell membranes, and maintain nerve conduction.

Following a nutrient-dense, whole food diet helps to ensure that you are getting the vitamins and minerals you need for optimal health.

Macronutrients 101 📚

Macronutrients are the building blocks of the body and provides the fuel we need to function.

There are three types of macronutrients and each plays an important role in the body:

Protein: Builds tissues, organs, nerves, muscles, and more. Found in grass-fed beef, pasture-raised poultry and eggs, and wild-caught fish 🥩🥚🐟

Carbs: Provides a source of fuel for your brain, muscles, and microbiome. Found in starchy and non-starchy vegetables, fruits, legumes, and grains 🥔🥦🍎

Fats: Provides a source of energy, builds our cells and hormones, and aids the absorption of fat-soluble vitamins (A, D, E, and K). Found in avocado oil, olive oil, butter, nuts, and seeds 🥑🥜🧈

Your macronutrient needs are unique to YOU, but a mix of all three is essential for achieving and maintaining optimal health.

Together, we can determine the appropriate mix of macronutrients to help you restore your balance and wellbeing. 🌟

Let’s get started today! Click the link in my bio to schedule a discovery call 👉🏻

The new year is the perfect time to clean out your kitchen, get rid of expired condiments and spices, and make some simple swaps to improve your health.

Here are 5 kitchen swaps you can make this year to reduce your exposure to harmful chemicals and toxins and help restore your balance and wellbeing:

Refined oils ➡️ unrefined oils: Oils like canola and soybean are processed with chemical solvents. When you replace these with unrefined, nourishing oils, like olive, avocado, and coconut, your body is better able to digest and utilize the fats.

Tap water ➡️ filtered water: Utilize a countertop or under-the-counter water filtration system to remove harmful chemicals and contaminants from your drinking water.

Non-stick cookware ➡️ toxin-free alternatives: Non-stick cookware, like Teflon, is made of plastics that can be transferred to food when cooking. Opt for toxin-free alternatives like cast iron, high-quality stainless steel, or ceramic coated cookware. (I rave about my pots and pans to anyone who will listen.)

Plastic containers ➡️ glass food storage: To further avoid plastic molecules transferring to your food, switch from plastic to glass to store your leftovers. If you’re not ready to replace all of your plastic containers, you can also wait until food is cooled completely before putting it in a plastic container and reheat food outside of the container.

Aluminum foil ➡️ unbleached parchment paper & plastic wrap ➡️ beeswax wrap: Swapping foil for unbleached parchment paper when lining baking sheets and plastic wrap for beeswax wrap when storing food are two relatively inexpensive ways to reduce chemical exposure and improve the health of your cooking and food storage.

Improving your health doesn’t have to be complicated

Here are five, simple habits you can implement in your daily routine to start the new year off right:

🍽️ Slow down while eating and chew your food thoroughly

💧Drink water throughout the day and add electrolytes to help with absorption

🥑 Add more healthy fats to your diet by cooking eggs in grass-fed butter or making a vinaigrette with olive oil

😴 Aim for 7-9 hours of quality sleep per night to help support your energy levels throughout the day

🧠 Use mindfulness techniques, such as breathing exercises or meditation, or spend time in nature, to help reduce stress

If you want to take your health to the next level this year, there are a few spots available in my 1:1 coaching program! Click the link in my bio to schedule a discovery call today 👉🏻

After benefiting from the healing power of a nutrient-dense, whole food diet in my personal health journey, I wanted to learn even more about nutrition. And I was specifically drawn to how holistic nutrition could be used to help others improve their wellbeing.

The program provided me with a transformational education that demonstrated how small shifts in our diet and lifestyle can lead to big results. And the simplest change we can make — that will have the biggest impact on our balance and wellbeing — is what we choose to eat.

💬 DM me CHANGE and I’ll share more information on how to get started with my 3-month nutritional therapy program!

Hi friends 👋🏻

There are some new faces following along since I launched, so I wanted to officially introduce myself.

I’m Erika, founder of Wolfe of Wellness. My goal is to help you discover the root cause of your symptoms and use a food-first approach to restore balance and wellbeing in your body.

When I’m not working with clients, you can find me:
🖼️ Redecorating my apartment
🍽️ Trying new restaurants
🎶 Seeing live music
📚 Discovering a new book

I unwind by watching reality dating shows ♥️ Love Island, The Bachelor… you name it, I’m there!

I love experimenting with new recipes in the kitchen, and my favorite dish to make is shakshuka 🍳

🗒️ I’m a lover of a lists, I make a mean itinerary, and my label maker is one of my favorite purchases

I spent the first portion of my career in consulting before going back to school to pursue my passion of helping others discover the healing power of real food 🥩

📸:

HYDRATION 💧

Did you know that many people live in a state of chronic dehydration?

Water makes up about 55-60% of our total body mass, and as little as a 2% drop in the body's water content can cause early signs of dehydration, like fatigue.

Water serves many important functions in the body, including:
- Transporting nutrients
- Removing waste and flushing toxins
- Supporting the digestive process
- Enabling the body’s natural healing processes

So, how can you make sure you're drinking enough water to support your body?

1️⃣ Aim to drink half your body weight in ounces of water per day. For example, if you weigh 150 pounds, try to drink 75 ounces of water per day. Your daily water needs will vary based on your gender, age, activity level, and more, but you can use this formula as a starting point.

2️⃣ Add a pinch of high-quality unrefined sea salt to your water. Water depends on electrolytes — a special kind of mineral — for proper absorption. So while drinking water is important, you also want to make sure you're absorbing the water you drink. Sea salt provides electrolytes to help with absorption.

3️⃣ Drink a glass of water after waking up in the morning and 30 minutes before each meal. This will help you remember to drink water throughout the day, instead of drinking large amounts at one time.

MINERAL BALANCE 🧂

Did you know the human body is not capable of producing minerals on its own? The minerals you need for optimal health must be obtained through the food and beverages you consume.

Out of the 103 known minerals, at least 18 are required for good health. These minerals, like calcium, magnesium, and sodium, play several important roles in the body, such as:
- Facilitating the transfer of nutrients
- Maintaining proper nerve signaling
- Contracting and relaxing muscles
- Regulating tissue and bone growth

Here are a few simple strategies for increasing your mineral intake on a daily basis:

1️⃣ Switch from iodized table salt to unrefined sea salt. Sea salt is minimally processed and has the added benefit of including minerals like magnesium, potassium, calcium, and zinc.

2️⃣ Add a sprinkle of fresh herbs to your meals. Herbs like parsley, basil, and cilantro are rich in minerals like calcium, magnesium, and potassium.

3️⃣ Cook rice (or any grain) in mineral-rich bone broth. Not only does cooking rice in bone broth increase the protein content, but it adds important nutrients, like calcium, phosphorous, and several vitamins.

FATTY ACIDS 🥑

Contrary to popular belief, a diet rich in diverse, high-quality fats is essential for optimal health.

This is because fats play a number of important roles in the body, like:
- Providing a source of energy
- Serving as the building blocks for cells and hormones
- Regulating energy levels by slowing down the absorption of food
- Increasing satiety
- Making food taste good

Different types of fatty acids support the body in different ways. That's why the body requires an appropriate balance of these healthy fatty acids to achieve optimal health.

So, how can you incorporate more sources of healthy fats into your diet? Here are 3 easy swaps and adds:

1️⃣ Replace vegetable oils and hydrogenated fats with healthy, less processed alternatives. Swap margarine for butter and canola oil for olive oil.

2️⃣ Add wild-caught fish to your weekly diet to increase your intake of Omega-3 fatty acids. Fish like salmon and trout are good options because they're high in Omega-3 fatty acids and low in mercury.

3️⃣ Experiment with making a homemade vinaigrette to replace your store-bought salad dressing. Mix 3 parts olive oil with 1 part balsamic vinegar for a healthy, homemade balsamic vinaigrette.

BLOOD SUGAR REGULATION 🩸

Blood sugar regulation is one of the most important factors for overall wellbeing.

Blood sugar impacts many important functions in the body, including energy production and balance, hormone regulation, brain health, memory, and mood.

The body views blood sugar spikes and crashes as emergency situations and releases cortisol — a stress hormone — to bring blood sugar levels back into balance quickly. When this cycle repeats several times throughout the day, the consistent output of cortisol can lead to further imbalances in the body.

How can you help to regulate your blood sugar throughout the day?

1️⃣ Drink your morning cup of coffee with or after breakfast. Coffee has the potential to increase blood sugar levels. By drinking coffee with or after breakfast, you slow down its absorption and the resulting impact on your blood sugar levels.

2️⃣ Balance your meals with proteins, fats, and carbs to sustain your energy levels. Carbs burn quickly and need to be replenished frequently if used as the primary source of fuel. By balancing your meals with proteins and fats, which burn more slowly, you can create a sustained energy release that powers you from one meal to the next.

3️⃣ Get sufficient, quality sleep. Poor sleep is associated with imbalances in blood sugar. Aim for 7-9 hours of quality sleep per night to help support your body.

DIGESTION 🍽️

Did you know that digestion actually begins in your brain? 🧠

Digestion is a parasympathetic process, meaning that you must be in a relaxed state in order for your digestive system to function as it should.

When digestion is functioning properly, you are able to breakdown and absorb the nutrients in the food you eat. These nutrients supply the cells of the body with the essential components they need for structure and function.

Taking small steps to improve your digestion can make a big difference in how you feel. Here are 3 tips:

1️⃣ Take 3-5 deep breaths before eating. This helps your body tap into your parasympathetic nervous system and kickstart the digestion process.

2️⃣ Chew your food thoroughly, about 15-30 times per bite, or until it's the consistency of a smoothie. This helps break down the food sufficiently, so it's ready for further digestion in the stomach.

3️⃣ Limit distractions while eating. Try taking the time to sit down at the table while eating and put your devices away. This allows you to focus on your food and helps you relax during your meal.

WHOLE FOOD DIET 🥦

The first of the six nutritional foundations is a whole food diet.

A nutrient-dense diet is essential to overall wellbeing because it provides the basic building blocks the body needs to function optimally, down to the smallest level of what makes us us.

The body is made up of water, proteins, fats, and carbohydrates. And you can help support your body's function by making sure you get an appropriate balance of these nutrients in your diet.

So, how can you add more whole foods to your diet?

1️⃣ Vary your diet with the seasons. In season fruits and veggies include foods like:
- Apples, beets, and kale in the fall
- Grapefruits, broccoli, and parsnips in the winter
- Lemons and limes, asparagus, and lettuce in the spring
- Berries, eggplant, and green beans in the summer

2️⃣ Include a variety of colors on your plate. Aim for at least 5 different colors at each meal.

3️⃣ Consume foods that are as close to how they appear in nature as possible. Focus on the delicious whole foods that you can add to your diet. This week, try swapping one refined snack for a whole food alternative.

Not sure where to start when it comes to your health?

As with anything, it's important to start with the foundation.

These six nutritional foundations provide the building blocks for achieving balance and wellbeing in the body:

🥦 Nutrient-dense, whole food diet
🍽️ Digestion
🩸 Blood sugar regulation
🥑 Fatty acids
🧂 Mineral balance
💦 Hydration

When you optimize these foundations, you help your body thrive.

Over the next few weeks, I'll share more about each foundation and offer some practical tips for incorporating these foundations into your daily routine.

Follow along to learn more! 👉🏻

Everybody is unique — and so is my approach to nutritional therapy.

So, how does it work?

1️⃣ Identify imbalances

- Are you sleeping through the night?
- Do you get bloated after eating?

We'll use specific assessments to look at questions like this — and more — to understand the root cause of your symptoms.

2️⃣ Use food first

- Are you getting enough protein in your diet?
- Do you consume a balance of high-quality, healthy fats?

We'll make tweaks to your diet to make sure you're getting the nutrients you need to thrive.

3️⃣ Make lifestyle adjustments

- Do you find yourself rushing through meals or eating on the go?
- Are you incorporating movement into your routine?

We'll find practical ways for you to manage your schedule and stress levels so you can be successful in reaching your health goals.

4️⃣ Find a sustainable solution

There is no one-size-fits-all approach. Together, we'll find what works best for you, so you can balance and restore your wellbeing long-term.

Ready to learn more about how nutritional therapy can help you feel your best?

Click the link in my bio to schedule a discovery call today! 👉🏻

📢 Now accepting clients!

If you have been wondering how to...
🥦 Fuel your body to support your nutritional needs
🍽️ Enjoy your meals without feeling bloated afterward
⚡️ Maintain your energy levels throughout the day
💤 Sleep through the night and wake up feeling refreshed
🏆 Find a sustainable approach to nutrition that leaves you feeling empowered — not restricted

Then, this program is the perfect place to start!

In this online program, we work together to identify where you may be experiencing imbalances in your body and set achievable goals that address your primary health concerns.

Using a holistic approach that focuses on nutritional and lifestyle recommendations, I empower you with the tools and knowledge you need to restore balance and wellbeing in your body.

Ready to get started?

I’m onboarding a limited number of clients each month for the first few months. These clients will receive a special, introductory price.

Click the link in my bio to schedule a discovery call today!