Are you into the running craze this year and potentially training for an upcoming running event? Every runner should be aware of RED-S, with fatigue, recurrent injuries, and loss of periods being some of the common signs.
By understanding the causes, symptoms, and consequences of this condition, runners can take proactive steps to prevent and manage RED-S.
So what is RED-S?
Relative Energy Deficiency in Sport (RED-S) is a complex syndrome affecting athletes, including both recreational and competitive runners. It arises from an energy imbalance, where one’s energy intake doesn’t match the energy requirements of the exercise or sport. This condition, formerly known as the Female Athlete Triad, affects both male and female athletes and can significantly impact performance and impair metabolic rate, menstrual function, bone health, immunity, protein synthesis, and cardiovascular health.
What are the Symptoms and Signs of RED-S?
Runners with RED-S may experience a variety of symptoms that can significantly impact their performance, including:
Persistent fatigue, reduced endurance, and slower recovery times.
Recurrent injuries: Stress fractures and other bone-related injuries due to poor bone health.
Menstrual irregularities: Amenorrhea (absence of menstruation) or irregular periods in female athletes.
Gastrointestinal issues: Frequent pain/discomfort, constipation, or bloating.
Mood changes: Increased irritability, depression, or anxiety.
Causes of RED-S in Runners
The underlying cause of RED-S is low energy availability (LEA). This occurs when under-fuelling over an extended period of time results in an individual’s dietary intake being unable to support the energy expenditure required for health, function, daily activities, and the cost of exercise/sport.
Several factors can contribute to LEA for endurance runners, including:
Inadequate energy intake: Insufficient calorie intake to match energy expenditure, often due to dieting, restrictive eating, or lack of knowledge about nutritional needs.
High training loads: Increased frequency/intensity of training schedules without adequate recovery periods increase energy demands.
Psychological factors: Pressure to maintain a certain body weight or appearance can lead to disordered eating patterns.
What can you do?
Reach out to a sports dietitian who can provide valuable guidance in preventing and managing RED-S effectively. Head to our website homepage and complete the FREE DISCOVERY CALL request to chat with one of our dietitians today!
In my twenties, chips, gummy bears, and the cheesiest burritos I could make once fueled all of my runs, climbs, and camping trips. Now well into my mid-thirties and trying to set a better example for my growing toddler, I’ve spent the last two years rewriting my usual travel menu. I’ve largely replaced Skittles with real fruit and beer with La Croix. Flaming Hot Cheetos no longer claim permanent residency in my glove box. These days, as I stock up on snacks at the grocery store, my cart overflows with berries and carrot sticks.
But I can’t seem to kick my chip habit. After all, what’s a camping trip without a good bag of chips? On a recent snack run, I scanned the rows of Lays and Doritos, and quickly walked by the impostors—cauliflower crackers and freeze-dried broccoli don’t count—until my eyes fell on the row of SunChips.
Nostalgia washed over me as I reached for a red bag of the Garden Salsa flavor. Growing up in the nineties, SunChips were the snack. I distinctly remember opening my childhood best friend’s pantry with envy and grabbing the always-present bag of French Onion SunChips.
SunChips’ Appeal to Health-Conscious Outdoorsy Types
In retrospect, I’m not sure I totally understand the hype. Sure, they’re totally delicious—mouthwateringly salty, with a slightly sweet aftertaste. Each flavor brings something a little different, from the gentle bite of Garden Salsa to Ranch that bursts with tang. And there’s something about the way they crunch: hearty, like you’re biting into a snack of substance. But there are a lot of other good chips out there. SunChip’s secret to success was, of course, that millennials like me grew up assuming they were better for you than regular chips.
During its 1991 debut, SunChips leaned into the healthy branding: “multigrain snacks” appeared in big letters on the bag, next to a bright sun and a stalk of wheat. A few years later, the company added “30% less fat than regular potato chips,” pandering tonineties diet culture. Today, SunChips’ packaging still screams, in huge font, “100% Whole Grain.”
Back then, with flavors like Harvest Cheddar and Garden Salsa, who were we to argue? In the early days, SunChips weren’t only highlighting ingredients and fat percentages; they were specifically targeting outdoorsy types. One ad from the nineties pans over a desert scene as a couple munches on SunChips on top of a camping trailer, enjoying the sunset.
SunChips’ intentional alignment with the outdoorsy, sporty crowd created an aura of health around the snack, so—regardless of whether the claims were totally true—the brand leaned in more. There were puns about sunblock and sunscreen in many of its commercials. Then, in 2008, SunChips appeared on shelves in what the brand claimed was the world’s first compostable bag.
But planet-friendly packaging and camping commercials don’t equate to health food. Consumers actually pushed back against the “too-noisy” SunChips bags, and the brand quietly returned to its less eco-friendly, but quieter bags two years after that particular marketing push fell flat.
Are SunChips Healthy?
Health has been front and center in SunChips’ marketing campaigns over the last 33 years, and they at least had me convinced for a few decades that the chips were a healthier option than other brands. But lately, as I overhauled my family’s summertime shopping list, I started to wonder whether I’d been duped.
The answer, according to registered dietitian nutritionist Lauren Manaker, is complicated. SunChips really are made with whole grains, which are key for sufficient intake of fiber and nutrients, like B vitamins, iron, and magnesium. Neglecting whole grains in your diet could increase the risk of chronic illnesses, including heart disease, type 2 diabetes, and some forms of cancer, due to missing out on the protective antioxidants and anti-inflammatory properties found in these foods.
That said, SunChips still have salt and fat—110 milligrams and 6 grams per serving of the original flavor, respectively. Sodium and fat are key parts of a healthy diet, but Manaker says you should eat them in moderation.
“Ideally, people are getting their whole-grain fix from ancient grains, whole-grain bread, and other similar foods that do not contain large quantities of added salt and fat,” she says. “But since most Americans are missing the mark, these can be a healthier choice than a deep-fried potato chip.”
Nutritional values for each snack
When I compared the nutritional facts of SunChips’ Garden Salsa (my personal favorite) with Kettle’s Air-Fried Himalayan Salt chips and my guilty pleasure, Flaming Hot Cheetos, I was surprised to see that Kettle was the overall healthiest. Cheetos carried 11 grams of fat, compared to SunChips’ and Kettles’ 6 grams, and both SunChips and Cheetos had some saturated fat—at 0.5 grams and 1.5 grams, respectively—compared to Kettle’s zero. Kettle has a whopping 370 milligrams of potassium and 2 grams of protein; the others have neither. When it comes to sodium, Cheetos come with 210 milligrams per serving, SunChips have 140 milligrams, and Kettle chips have 135 milligrams. And finally, for all of its marketing around whole grains, SunChips has 2 grams of fiber, which is a bit more than Kettle’s 1 gram and Cheetos’ less than a gram.
Numbers aside, for me—someone who strives to make fresh produce and simple whole grains the main part of my diet—I don’t see any harm in grabbing a bag of SunChips on my next trip to the store. I’m also trying to unlearn the “good-food, bad-food” language that most millennials grew up with. I want my two-year-old to eat food because he’s hungry and it makes him feel good, instead of slapping labels on his meals and snacks. So if the two of us want to munch on some chips of the Garden Salsa variety from the comfort of our camp chairs, that’s exactly what we’re going to do on our next trip.
I was looking to branch out from the traditional butternut apple cider style soup. The coconut flavor was unexpected, and a delicious addition. Kids and adults liked it, and there is no dairy, so it is vegan. The recipe originally came from Epicurious.com, with some changes by me. Give it a try, let me know what you think.
Recipe
4 tablespoons grape seed oil 2 medium onion, coarsely chopped 1/4 cup fresh cilantro leaves, finely chopped 4 garlic cloves, coarsely chopped 2 medium, or 1 large butternut squash, peeled, seeded and cut into 1 inch pieces 4 cups of water 2 cans of unsweetened coconut milk (12-15 ounces each) 1 cup of fresh or frozen corn 2 teaspoon salt 1/4-1/2 tsp. cayenne
Preparation
Heat oil in a 4-5 quart heavy pot over moderately high heat until hot but not smoking, then saute onion, stirring occasionally until beginning to soften and edges are browned, about 4 minutes. Add cilantro and garlic and cook, stirring occasionally, 3 minutes. Add squash pieces and cook, stirring frequently, 3 minutes. Stir in water, coconut milk, corn, salt an dcayenne and simmer, uncovered, stirring occasionally, until squash is very tender, about 15 minutes. Puree soup in batches in a blender (or use an immersion blender) until smooth.
Nutrition Info
Squash is filled with carotenoids which are powerful antioxidants. Also, squash has a bunch of vitamin C with is another strong antioxidant. Because of these two properties, squash is a good food for cardiovascular health. For every cup of squash eaten, you are getting 340 mg of omega 3s, which is a good amount. Omega 3 fatty acids are naturally anti-inflammatory, and most of us do not get enough from our food. Other important nutrients that butternut squash has are: tons of vitamin A, potassium, fiber, manganese and lots of B’s (1,3,5 and 6). Overall, its a good for you food. Enjoy!
This easy cauliflower soup recipe is one of the only ways I can get my kids to eat cauliflower. A simple go-to dinner, this cauliflower soup recipe is healthy, flavorful and tastes creamy and delicious. Making a smooth and velvety consistency is the key for this one. This particular recipe is Mark Bittman’s version from his Kitchen Express cookbook. I have made some changes to his version, adding in healthy spins where I can.
Easy Healthy Cauliflower Soup Recipe
Cut a cauliflower into small florets, and saute in about 2 tablespoons of butter for several minutes. Add 4 cups of chicken or vegetable broth and simmer for 10 minutes until tender. Blend the cauliflower and chicken broth in batches or with an immersion blender until smooth. Add a cup to 1 1/2 cups of milk-your choice whole, low fat, 1/2 and 1/2 or nut milk. The low fat milk will make the soup less rich, the 1/2 and 1/2 will make it more rich and creamy. Season with salt and pepper to your liking, and drizzle olive oil on top, garnish with chopped chives and any other toppings your family enjoys.
Nutrition Info
Cauliflower is in the cruciferous family of vegetables with Brussels sprouts, collard greens and broccoli. It is loaded of vitamins including tons of vitamin C which makes it a strong antioxidant food. It has a good amount of sulfur which makes it a natural liver detoxifier. The antioxidants help with phase 1 of liver detox, and the sulfur is used in phase 2. It has 12 grams of fiber per 100 calories (which is a lot) which supports digestion. We suggest incorporating cruciferous veggies into your diet as much as possible. Learn more about which types of fruits and vegetables to buy organic.
Also, it is one of the only ways I can get my kids to eat cauliflower. It is quick and easy to make, and tastes creamy and delicious. Making a smooth and velvety consistency is the key with the recipe. This recipe is Mark Bittman’s version from his Kitchen Express cookbook. I have made some changes to his version.
Recipe
Cut a cauliflower into small florets, and saute in about 2 tablespoons of butter for several minutes. Add 4 cups of chicken or vegetable broth and simmer for 10 minutes until tender. Blend the cauliflower and chicken broth in batches or with an immersion blender until smooth. Add a cup to 1 1/2 cups of milk-your choice whole, low fat, 1/2 and 1/2. The low fat milk milk will make the soup less rich, the 1/2 and 1/2 will make it more rich. Season with salt and pepper, and drizzle olive oil on top, garnish with chopped chives.
Nutrition Info
Cauliflower is in the cruciferous family of vegetables with brussel sprouts, collard greens and broccoli. It is loaded of vitamins including tons of vitamin C which makes it a strong antioxidant food. It has a good amount of sulfur which makes it a natural liver detoxifier. The antioxidants help with phase 1 of liver detox, and the sulfur is used in phase 2. It has 12 grams of fiber per 100 calories (which is a lot) which supports digestion.
Homemade corn tortilla chip recipes are quick and easy and the crunchy snack is always a big hit. They are thicker, heartier, and way more flavorful than the fried or baked store-bought chips and you can feel better about eating them.
Homemade Corn Tortilla Chips — Recipe
All you need are three simple ingredients:
Corn tortillas
Avocado oil
Natural sea salt
Cut the tortillas in quarters and drizzle with avocado oil. I use avocado oil because it has a high smoke point. It is safe to bake at higher temperatures. Sprinkle with sea salt.
Bake at 350 degrees for 20-ish minutes until browned and crisp.
I serve homemade corn tortilla chips with bean dip, salsa or guacamole.
They are always a big hit. They are thicker, heartier, and way more flavorful than the fried or baked store-bought chips.
Recipe
Corn tortillas Grape seed oil Natural sea salt
Cut the tortillas in quarters and spray lightly with grapeseed oil. You can also toss with a small amount of oil if you don’t have an oil diffuser. I use grapeseed oil because it has a high burn point. It is safe to bake at higher temperatures. Sprinkle with sea salt.
Bake at 350 degrees for 20-30 minutes until browned and crisp.
Ingredients: 1/4 cup fresh lime juice 1 tablespoon honey 2 tablespoons chopped ginger 1 garlic clove 1/4 cup fresh cilantro 1/4 cup olive oil 1/4 tsp. salt AND pepper
Mix all ingredients in a small blender. Enjoy!
I like this dressing because it is filled with anti-inflammatory foods, and makes the salad taste great. The honey is also anti-microbial. The garlic, ginger and olive oil dampen inflammation and soothe the digestive tract. This is very easy to digest. Extra keeps in the ‘fridge for a week.
Tabbouleh Recipe 1 cup of bulgur (this is not a gluten-free food. If you’re gluten-free choose brown rice or quinoa). Rinse bulgur under running water and drain. 1/2 cup fresh lemon juice 1/2 cup water 1/3 cup olive oil salt and pepper to taste 1/8 tsp. cayenne pepper for kick 2 cups of minced parsley 2 tomatoes, cored, halved and cut into small dice 4 scallions, minced 2 tbsp. minced fresh mint (optional, in the middle of winter, I never have this, and it’s still good)
Mix bulgur with 1/2 cup lemon juice and 1/2 cup water; set aside until grains are tender and fluffy, 20-40 minutes. Mix remaining ingredients with olive oil and toss to coat. Mix in bulgur when soft. Cover and refridgerate for 1-2 hours to let the flavors blend. Serve with pita and hummus for a quick and easy dinner. It is hearty and delicious.
Why Its Good For You The bulgur is a whole grain filled with fiber and B vitamins. Bulgur is a good source of folic acid, which is particularly helpful in heart health. Parsley has a large amount of flavonoids, specifically luteolin, which is a strong antioxidant. Also, it has a large amount of vitamins A and C. Vitamin C has antioxidant properties, is anti-inflammatory and an immune system booster. The olive oil is a very healthy fat filled with omega 3s. We all need more omega 3’s in the diet and less omega 6s to keep our balance at 1:2. Enjoy!
Fresh tabbouleh salad is a great protein-packed lunch option and a wonderful dinner side dish that pairs well with Mediterranean Diet dishes. We love this fresh tabbouleh salad recipe for its health benefits and ease.
Bulgur is a whole grain filled with fiber and B vitamins and a good source of folic acid, which is particularly helpful in heart health. Parsley contains a large amount of flavonoids, specifically luteolin, which is a strong antioxidant. Also, it contains a large amount of vitamins A and C. Vitamin C has antioxidant properties, is anti-inflammatory and an immune system booster. Olive oil in tabbouleh salad is a very healthy fat filled with omega 3s. We all need more omega 3s and less omega 6s to keep our balance at 1:2.
Fresh Tabbouleh Salad Recipe
1 cup of bulgur (this is not a gluten-free food. If you’re gluten-free choose brown rice or quinoa) 1/2 cup fresh lemon juice 1/2 cup water 1/3 cup olive oil salt and pepper to taste 1/8 tsp. cayenne pepper for kick2 cups of minced parsley 4 scallions, minced 2 tomatoes, cored, halved and cut into small dice 2 tbsp. minced fresh mint (optional, in the middle of winter, I never have this, and it’s still good)
Mix bulgur with 1/2 cup lemon juice and 1/2 cup water; set aside until grains are tender and fluffy, 20-40 minutes. Combine remaining ingredients with olive oil and toss to coat. Mix in bulgur when soft. Cover and refrigerate for 1-2 hours to let the flavors blend.
Serve with pita and hummus for a quick and easy dinner. This fresh tabbouleh salad is hearty and delicious. Enjoy!
Recipe 12 whole wheat flour tortillas 12 eggs 5 white or sweet (or a combination) potatoes-scrubbed, and grated. I use a food processor, which makes it much easier. I keep the skins on if they are organic, peel them if they are not. 1 pound of good quality chorizo, cooked and chopped into small pieces. I use the food processor for this too-its just quicker and easier. I pulse to get small, but not tiny pieces. 2-3 cups cheddar cheese, grated
1. Scrub the potatoes. Put them in a skillet with a 1 tbsp. of butter, on a med/low heat. Let them cook and crisp. The bottom will get good and crispy. Then flip and do the other side. Break into pieces and set aside.
2. At the same time, cook 1 pound of chorizo. Then put into the food processor and pulse to get small chunks. Set that in another bowl and set aside.
3. Use Tillamook cheddar cheese-it doesn’t have any growth hormones. grate 2-3 cups. Use food processor or regular grater. Put in another bowl, and set aside with the other ingredients.
4. . Scramble 1 dozen eggs, and cook.
The last step is to put all ingredients together and mix to combine. Then fill each tortilla with about a cup of filling-depending on how big you want them. Push in the sides and then tightly roll up. Then, tightly wrap each one in saran wrap and put them in a bag-marked, so you remember what kind they are. They stay beautifully in the freezer for 1 month.
This is a very forgiving recipe. Make it your own. Makes 1 dozen Enjoy!
Recipe 1 dozen whole wheat tortillas 12 eggs 1 large onion or 2 smaller onions 1 large pepper 2/3 cup of diced cilantro 5 potatoes-white, sweet or a combo 2-3 cups good quality cheddar cheese
1. Scrub 4-5 potatoes. If they are organic, do not peel. If they are not organic, peel them. Use a food processor and grate the potatoes. Saute in 1 tbsp. of butter until crispy. Flip and cook the other side. When done and crispy, take off the heat, chop into large pieces and set aside. 2. Saute onions and peppers in butter, until nice and browned, and set aside. 3. Scramble the eggs. 4. Chop the cilantro. 5. Grate the cheddar cheese-I use the food processor for this too-just quicker and easier. Combine all ingredients.
Use about 1 cup of filling per burrito. Shape the filling like a cigar. Fold in the sides, and roll tightly. Then, individually wrap each burrito in saran wrap. Place in a marked bag. These freeze beautifully.
The information provided on this website is for educational purposes. Nutrition Therapy is not intended as a diagnosis, treatment, prescription or cure for any disease, and is not intended as a substitute for regular medical care. Nutrition Therapy provides nutritional evaluation followed by personalized recommendations for foods, nutrients and lifestyle improvements to enhance health.
This is a nice article, from Dr. Mercola, a respected integrative medical doctor. He points to research that diet and lifestyle can significantly help kids with their focus and concentration without pharmaceuticals. ADHD does not have a blood test or any other hard test and consequently, is very subjective. School administrators tend to strongly encourage drugs so the kids will ‘settle down.’
There is a lot you can do without medication that can impact a child’s behavior in school. I use the protocol from Dr. Natasha Campbell McBride-the GAPS diet suggested in this article in my practice.
Does the world feel a little blurry before you have that first cuppa joe in the morning? If you are like millions of Americans, coffee is a non-negotiable part of your a.m. routine, with the caffeine boost providing a lift you feel you can’t live without.
But what if the lift came with baggage that could lead to health problems? Would you think twice about ordering that latte? Here are some of the main reasons to steer clear of caffeine:
Stress — Caffeine stimulates creation of stress hormones, which can produce increased levels of anxiety, muscle tension, indigestion, insomnia—and even decreased immunity. This surge of hormones can also prevent you from having a healthy response to normal daily stress.
Adrenal Fatigue — The adrenals are sensitive to caffeine and can become exhausted with regular consumption. When your adrenals burn out you open yourself up to health disorders related to inflammation and fatigue.
Imbalanced Blood Sugar —Because caffeine stimulates a blood sugar rollercoaster, diabetics and hypoglycemics should avoid it. It can also cause weight gain since a surge of insulin will signal your body to store excess sugar as fat.
Aging — Caffeine dehydrates and contributes to aging of the skin and kidneys. It has been shown to derail DNA repair and slow the ability of the liver to clear out foreign toxins.
With all that said, caffeine is not all bad, and moderate intake of coffee comes with its share of perks; namely:
Disease Prevention — Caffeine provides some measure of prevention from Type-2 Diabetes, Parkinson’s, and Alzheimer’s diseases due to its antioxidant properties and its effects on dopamine stimulation.
Antioxidants — If a free radical is formed in a cell and nothing is done, it can damage the DNA of the cell. Antioxidants in caffeine help stabilize free radicals and stop them from doing harm.
Alertness, Concentration, and Performance — The perk you get from coffee is not just perceived; research shows one cup can give you a lift in all of these areas, which can account for its popularity with students and athletes.
Armed with this knowledge about the quirks and perks of coffee, how will you tweak your habit?
ALCAT Food intolerance & Sensitivity testing is a simple blood draw that measures your body’s response, on a cellular level, to up to 200 foods, as well as food additives, colorings, molds, environmental chemicals, medicinal foods, and medicinal herbs. Results come back in about a week and guide my diet suggestions.
Why do we need this?
A Roman poet once said….”What is food to one man may be bitter poison to others.” And, I see that to be true at Healthy Nest Nutrition. I believe that each person has their BEST diet, it is VERY individual, and it’s my job to help clients figure out what to eat to reach their health goals. The ALCAT Food Intolerance and Food Sensitivity Test helps to identify people’s own ‘bitter poisons.’ It could be an inflammatory food like gluten or dairy, or something more mundane like lettuce or blueberries. Even though blueberries are super good for you, if you’re reacting to blueberries, they will be YOUR poison. Eliminate the poisons and nagging symptoms disappear.
This test helps me advise clients on what to eat. When I see digestive disorders, digestive problems, chronic fatigue, ADHD, migraines, skin issues, achy joints, autoimmunity issues, weight issues, and lots of other problems, I may suggest food intolerance and food sensitivity testing. It is a pretty big piece of the puzzle.
Result Reliability
I have had great success using the ALCAT test. An elimination diet can be used to identify food intolerance, BUT, it takes A LOT longer. ALCAT testing allows you to see the ‘problem,’ and take out the ‘offending foods’ very quickly, so that the healing can begin, and signs of imbalance fall away. In addition, when people see results in black and white, they trust them more readily, and clients feel it is easier to follow my elimination/ inclusion diet suggestions.
Please connect with me if you have questions about the ALCAT food intolerance and sensitivity test. I’m happy to have a complimentary 15 minute phone consult with you to determine whether this test would be helpful to you.
10 Days–A Whole Foods Cleanse with Targeting Supplementation–Let the digestive healing begin
At Healthy Nest Nutrition, we use a 10-day cleanse program to kick-start a healthy digestion pattern, which in turn, sets the groundwork for a healthy immune system, & a healthier you! The strength of our digestive system tells us about our overall health—we just need to listen. In addition, 80% of our immune system is found in our ‘gut,’ or our digestive system. You simply can’t have a strong immune system without good digestion.
Don’t we all want good strong digestion? We are SUPPOSED to be able to eat food, and then continue on living our lives without hyper-focusing on how our bodies digest food. BUT, in so many cases, we get derailed from normal activity because something just ‘didn’t agree with me.’ Healthy Nest’s digestive detox is for people who are digestively distressed (stomachs are easily upset by food), and for people who seem to catch every virus or cold. It is a nice jumpstart for minimizing digestive symptoms. It’s a way for our clients to feel better while eating whole foods.
Strong digestion gets derailed by many different things including: stress from work or family or a polluted environment, poor diet choices, too much sugar, allergies (food or environmental), alcohol or drugs, even too much caffeine. When your body becomes unbalanced, digestion is one of the first aspects of health that is impacted. Signs of imbalance include diarrhea, constipation, gas, bloating (IBS-like symptoms), acne, headaches, mental clarity issues, and lots more.
This digestive support program is meticulously designed to start the healing process for whatever GI issues you’re experiencing. It is clean eating and targeted supplementation to begin feeling better. It removes our common allergens, and allows your body to begin to regenerate itself. It won’t be the end, but is a good beginning and you should feel improvement in your symptoms.
The Healthy Nest Digestive Cleanse/Detox & Repair
This particular Healthy Nest cleanse written as a 10-day plan that eliminates common pro-inflammatory foods: gluten (wheat), dairy, soy, corn and eggs. It includes healthy proteins, fats and lots of veggies. It gives your digestive system the vitamins and minerals it needs to regenerate the digestive lining. Meaning, you begin to heal yourself. For example, you eat a homemade nut & seed cereal for breakfast, hormone-free chicken soup with lots of veggies for lunch and salmon with roasted veggies for dinner. There are plenty of recipes to choose from. It is taking you back to balanced old-fashioned meals for 10 days. It is a great first step toward strengthening your digestive capacity, and your overall immune system. In addition, you will take some targeted supplementation to support the repair of the digestive lining. These are herbs, vitamins and amino acid blends.
We try to make this plan as informative and easy to follow as possible. Menus, recipes, grocery lists and targeted supplementation suggestions are provided, so that you can be successful…and feel better. We support you via email to make sure you feel supported and good while on this program. You begin to feed and heal yourself from the inside out.
This is just one way that Healthy Nest helps people that struggle with IBS, IBD, gas, bloating, burping issues, constipation, and general digestive discomfort. Each person requires an individualized look and approach to what’s going on with them. This is just a peek into one tool in our hefty toolbox for repairing and rebuilding good strong digestion, which in turn creates a healthy immune system.
If you’re having digestive issues, please connect with Healthy Nest Nutrition. We provide a 15-minute complimentary conversation to make sure our approach will support you. Email Robin at [email protected]m for more detail. Robin practices in Denver, CO, and has long distance clients using phone or skype.
This cleanse is special. It is made with love, has a ‘best of the best’ quality of recipes, menus, detox how-tos and short cuts…and people just LOVE it!
People cleanse for all kinds of reasons–to get the bad habits out of your system, to lose weight (most people do ) and to release toxins, among others.
This time around I am partnering with my friend Sara Cook from Mind Body Battalion. She is an inspiration for me, a great person and mom, and a balanced yogi. We are hosting this cleanse jointly to bring together the mind/body aspect of cleansing.
Please contact me if you’re up for some delicious clean eating. I just love how I feel when I stick to this way of eating: gluten-free, diary-free, soy, corn and extra sugar free (as well as alcohol & caffeine). You can do ANYTHING FOR 7 DAYS and that includes being kind to yourself, giving yourself a break, and resetting your taste buds for spring and summer.
This is truly a gift to yourself.
Please connect with any questions, if you want more detail, or if you’d like to join our group–[email protected]
Strengthen Your Digestion–below are a handful of ideas that will strengthen your digestion and minimize gastrointestinal gas, bloating, constipation and pain.
Slow down your Eating
Naturally increase stomach acid
Drink more water
Eat whole foods
Balance gut flora
Slow Down your Eating
TIP: Try slowing down when you eat. Eating slowly naturally increases chewing. More time chewing helps with food breakdown, which makes digestion easier, which in turn, minimizes the chances for stomach bloating.
Stress, Digestion & Bloating
Ongoing stress depletes the amount of stomach acid we have which negatively impacts digestion. For many people, digestive distress may be too little stomach acid. Digestive enzymes naturally raisies stomach acid.
TIP: Try to begin your day with lemon and water. Sometimes this is all you need to give your digestions some extra umph which can minimize stomach aches, bloating, and even GERD.
Digestion problems, Constipation & Hydration
Our bodies are primarily water. If you don’t replenish your supply, things get clogged up.
TIP: Drink ½ your body’s weight in ounces. That means a 100 pound person would drink 50 ounces of water everyday. Increased water will alleviate constipation. It helps to find a water bottle that you love and just keep filling it up.
Digestion problems & gut flora imbalance
Another common problem is a person’s intestinal balance of beneficial and opportunistic bacteria. Inside the digestive tract live a BUNCH of beneficial and opportunistic microorganisms including bacteria, yeast and fungi that serve as a big part of our immune system and protect us against foreign particles that may have found their way inside the body with our food.
TIP: unbalanced gut flora can contribute to bloating and constipation. Increase your whole food intake, and decrease processed foods and SUGAR is the best way to naturally balance your gut flora. Just as important is taking a good quality probiotic supplement and eating live enzyme fermented veggies.
There are several other reasons that people have problems with bloating, constipation, and stomach pain, but these are a couple of BIG reasons and likely culprits. Try a couple of these suggestions. Sometimes minor tweaks to your current routine make a big difference in overall feelings of well-being.
WHAT’S UP WITH YOUR DIGESTION? Contact Healthy Nest Nutrition—[email protected] to explore what is going on with your digestion. Minor tweaks in your eating habits might make your digestion considerably better. Robin sees clients in Denver CO, and happily uses phone and skype for people who are outside Denver.
The Learning diet is a foundational program for kids and adults that uses food and food nutrients to make the body works as a well-oiled machine—just by eliminating foods that are causing problems, and promoting foods and nutrients that promote quelling inflammation, naturally strong detox and self-healing.
The Learning Diet is a framework that we developed based on the steps we regularly take with our clients with mental focus, and learning issues. Healthy Nest client visits and discussions normally cover how best to clean up the diet to meet individual health goals– eliminating dietary and home unnatural ingredients and boosting nutrient dense foods. We add-on targeting deficient vitamins and minerals, addressing food intolerance, balancing the gut microbiota, supporting the immune system and promoting detoxification. We do this in a methodical manner, meeting clients where they are and slowly changing their go-to routines. The trick is to make it doable and manageable even for the busiest family, student or working person.
At Healthy Nest Nutrition we work primarily with food—(what to eat, and what NOT to eat), targeted supplementation, natural food detox and most importantly forming good healthy lifestyle habits that will take you far towards body balance and feeling good.
As needed, testing suggestions may include: micronutrient testing and food intolerance testing, and supplementation suggestions may be advised.
Specifics about the Learning Diet: The Healthy Nest Learning Diet is a 6-month program, meeting with the holistic nutritionist every 2 weeks. We will methodically move you through every aspect of changing your diet to better give you the foods/nutrition that your need so that you FEEL better and can THINK MORE CLEARLY.
THE LEARNING DIET FRAMEWORK Step #1: Cleaning up the diet Step #2: Supplement Basics Step #3: Starting Gut Rebalance Step #4: Addressing Food intolerance and micronutrient Imbalance Step #5: Life without food triggers Step #6: Settling into a new diet routine; choose a diet framework Step #7: Individualized Nutrient Boost Step #8: More aggressive detox Step #9: Immune support and inflammation Step #10: Focusing on cleaning up the home Step#11: Pulling it all together Step #12: Assessing Progress and Next Steps A note about individualization: This journey is truly an individualized journey, so we must be sensitive, and react with, and to, personal progress and constraints as we venture to a healthier body.
Every single one of these framework steps are all pretty major shifts in daily routine. Our job is to make these shifts as easy and possible. So, we are there for you with recipes, menus, change suggestions, grocery store shops, as well as email support throughout the process.
Please email [email protected] if you feel that you might benefit from Healthy Nest’s Learning Diet. We are here to help you. We offer a complimentary 15 minute phone consult with Robin Hutchinson, Board Certified in Holistic Nutrition, to make sure this program is right for you or someone in your family.
