Integrative Nutrition

The Role of Health Coaches

Have you ever thought about why rates of cancer, heart disease, and other illnesses continue to rise, despite increasing healthcare costs? We tend to normalize illness based on how widespread it is in the United States, but illness is not the normal state of our bodies. Read More

Integrative Nutrition

Take the Breakfast Experiment

In the world of modern nutrition, almost everyone is on one diet or another, and people dwell on fats, proteins, and lists of “good” and “bad” foods. Low fat, low carb, Paleo, vegan, Atkins…. Read More

Integrative Nutrition

Yes, There’s Plastic in Your Seafood

Researchers have been warning about the dangers of ocean pollution – especially the accumulation of plastic – for decades. However, it is only recently that comprehensive studies have begun to emerge showing just how contaminated life in the ocean has become. Read More

Integrative Nutrition

Forest Bathing: What It Is and Why It's Healthy

Wellness trends come and go, but we can always look to nature for timeless wisdom that’ll never go out of style. If you’ve taken a walk in the woods lately, you probably know what we mean. Read More

Integrative Nutrition

4 Simple Ways to Create a Healthier Home Environment

Did you know that health is about way more than what is on your plate? That’s right, your relationships, career, level of fitness, and hobbies all contribute to your well-being – it’s what Health Coaches call primary food. Your home environment is no exception! Read More

Integrative Nutrition

Black Garlic: A New Superfood?

At first glimpse, you might not be so enthralled to put black garlic on your dinner plate. But looks can be deceiving. Does it resemble little jelly-like pebbles of coal? Sure. But its sweet, non-acrid taste and nutritional benefits might make you a believer... Read More


Are You Getting Enough Protein? Read More


What Happens When You Start Eating Healthy?

Similar to what happens when you stop smoking, the moment you start eating healthy, nourishing foods, your body starts healing.  Here is a snapshot of what starts happening:

  1. Within 20 minutes - You start healing your gut. On average your gut bacteria start to divide and so what you eat either feeds or starves your gut.
  2. Better Brain Function within a few hours - Ever eaten something that had a lot of sugar and you get that brain fog feeling?  Proof that what you eat can negatively affect your brain by causing inflammation. 
  3. Hormones Start Stabilizing withing 72 hours - Within just 3 days of not eating processed foods and eating a balanced healthy whole food diet, hormones such as cortisol and insulin start to normalize.  
  4. Productivity Increases withing 2 weeks - Once adapting to a nutritious way of eating your energy can increase by 20% according to the World Health Organization.
  5. Your Skin will Look Better - If you have a skin condition or acne, you should start to see an improvement within a month of making healthier food choices.
  6. Thyroid Function Improves - According to Dr. Sara Gottfried, MD your estrogen and thyroid levels can get back on track after just six weeks.
  7. Aging Slows! -  Your telomeres which are part of your DNA which scientists are responsible for aging are shortned with poor health choices.  However withing 5 years of eating consistently healthy they have been shown to lengthen.
  8. Effortless Weight Management - Choosing to eat healthy on a daily basis by eating lots of fruits and vegetables has been shown to make it easier to manage ones weight.
To read more in depth go to Mind, Body, Green.

Integrative Nutrition

5 Examples of Everyday Mindfulness (That Aren’t Meditation)

Mindfulness has entered our everyday conversations in a powerful way. But what does it really mean? Jon Kabbat-Zinn, the creator of Mindfulness-Based Stress Reduction (MBSR), defines it as such... Read More


Do You Know What's in Your Food?

How often do you read the label of the food items that you buy?  Even if something is supposed to be "Natural" or Organic, it is a good idea to read the label.  Many times you will discover that the second or third ingredient is sugar or high fructose corn syrup which can spike insulin levels and lead to health issues. 

Other hidden ingredients can be things like Monosodium Glutamate (MSG) which is a preservative or flavor enhancer used in many food products. Some say MSG is perfectly good for you and others say to steer clear of it because many people have bad reactions to it like headaches, sweating, facial pressure, chest pain, nausea, bloating, asthma, etc. It can be found in many foods under other names such as monopotassium glutamate, yeast nutrient, soy protein isolate, carrageenan, whey protein, and many more names to hide it.

If something is low in sugar then there can be added salt to compensate for the lack of sugar.  Also, look at the servings per container.  If something has 620 mg of sodium but contains 2 servings, then you may be consuming 1240 mg if you eat the whole item.

So what can you do about this?  Look for packaged foods that have only a few ingredients listed; a package of organic, frozen corn most likely will only list "corn" as its ingredients.  Remember that the first ingredient is the majority of what is in the item and the last ingredient is the least amount in the item.  Another even better way to have a greater idea of what is in your food is to buy whole, organic, fruits and vegetables, or  organic, grass fed meats or wild caught salmon or cod.   

So the next time you go grocery shopping take a moment to read everything you buy during this trip to give you a better idea of the things you are buying.  You might be surprised and find out that you are consuming more sugar or other ingredient that you didn't know you were consuming.