While def not being the most wallet friendly, Whole Foods is one of the best grocery stores you can go to if you’re looking for organic, non-GMO and overall healthier products. However, I’m well aware that not everyone can always afford the higher price tags…
My custom nutrition and workout bundle package offers the nutrition guidance, meal plans and grocery lists you receive with the Nutrition Reset program as well as customized workouts that match your goals and lifestyle. INITIAL APPOINTMENT (COMPLIMENTARY) Initial consultation (up to 60 minutes, complimentary) – During…
From the time we were 8 years old on the soccer field, we were told how important electrolytes are for your overall health and recovery. But why exactly are they important and what are the best ways to ensure we’re getting enough of them (spoiler alert: it’s not from Gatorade!!)? Let’s break it all down!!
It’s ELECTRIC! (literally)
Electrolytes are minerals that carry an electric charge and are found in your blood, urine and sweat. They’re vital to many processes that take place in the body so it’s important to get an adequate amount of them through your diet. There are several electrolytes in the body including sodium, potassium, magnesium, chloride, calcium, bicarbonate and phosphate. However, most people tend to be deficient in sodium, potassium and magnesium.
Let’s take a look at some of the important roles electrolytes play in our bodies:
NERVOUS SYSTEM + MUSCLE FUNCTION:
The brain is constantly sending electrical signals through your nerve cells to communicate with the cells throughout your body. Without the proper balance of the electrolytes sodium, potassium, magnesium and calcium, both nerve and muscle function can be thrown into disarray and eventually lead to some serious problems.
Sodium gives the inside of the nerve cell an electrical charge, potassium neutralizes the charged cell to establish resting state and magnesium prompts the activation of enzymes that control the flow of sodium and potassium into and out of the nerve cells.
Calcium allows muscle fibers to slide together and move over each other when the muscle shortens and contracts and magnesium allows the muscles to relax after contraction.
PROPER HYDRATION + BALANCED PH LEVELS
Water must be kept in the right amounts both inside and outside of each cell in the body in order to maintain homeostasis. Electrolytes play a role in this balance on both the intracellular (fluid inside the cells) and extracellular (fluid outside of the cells) levels through a process known as osmosis. Osmosis is a process where water moves through the wall of a cell membrane from a dilute solution (more water, less electrolytes) toward a more concentrated solution (less water, more electrolytes). This prevents cells from becoming too full and bursting or shriveling up from dehydration
Electrolytes also help keep your blood at a stable and healthy pH. Healthy human blood is slightly alkaline and has a pH of 7.3-7.45 If electrolyte levels are imbalanced, these pH levels will fluctuate, causing a wide array of health issues. Some of these conditions include; metabolic acidosis which is when too much acid is produced in the body and can cause symptoms ranging from rapid heart beat, confusion, extreme tiredness to even shock and death. On the flip side, unbalanced pH levels can also cause Alkalosis which is when your pH is above 7.45. This condition can cause symptoms ranging from nausea and numbness to dizziness, difficulty breathing and, in severe cases, can even lead to comas.
On top of all that, electrolytes also play a role in nutrient absorption, DNA synthesis, immune health, hormonal balance and may have antidepressant effects as well.
So, I think it’s safe to say, electrolytes are V important but how do we know we’re getting enough of them, what causes a deficiency and what are some of the best ways to include them in our diets?
Most foods that make up the Standard American Diet are packaged and processed containing extremely high amounts of sodium while lacking the other essential nutrients. Aside from eating too many processed foods, other situations that can cause an electrolyte imbalance include being sick with symptoms that cause fluid loss, such as diarrhea, vomiting, and excessive sweating; certain medications or diuretics; kidney disorders,malabsorption of nutrients in your gut and if you are pregnant or breastfeeding your requirements increase.
There are many nutrient dense foods that not only give you all the electrolytes you need, but you also get vitamins and numerous other health-protective compounds. Some of these foods include: watermelon, beets and beet greens, cucumbers, butternut squash, leafy green vegetables,chia and pumpkin seeds, avocados, scallops, cod, lentils, broccoli, salmon, black beans and bananas. Keep in mind, a whole foods, nutrient dense diet will naturally be lower in sodium so do not fear the salt shaker! Research actually shows that higher sodium intake is more beneficial to heart health than lower intakes. The caveat being that your sodium intake is in balance with your magnesium, phosphorus and calcium intake.
When it comes to supplementing with electrolytes, most people think Gatorade and other sports drinks however, these drinks are filled with harmful ingredients and sugar. Gatorade contains over 20g of sugar per serving (one bottle is usually over 2 servings so you do the math!! YIKES!) and also contain artificial sweeteners and colors that have been linked to obesity, diabetes, behavior problems, cancer and other health issues…no thank you! If you want to up your electrolyte game, do it the natural way with coconut water, adding a little sea salt, cucumber and lemon to your water or choosing to purchase a clean supplement such as LMNT or Natural Vitality Magnesium Calm.
Now get out there and HYDRATE baby!!!
Initial Holistic Nutrition Appointment (Complimentary) Initial consultation (up to 60 minutes, complimentary) – During the initial consultation, we’ll thoroughly discuss your health goals, medical history, diet, symptoms and lifestyle. After the initial consultation, I will transfer the nutritional and lifestyle analysis into an individualized 7…
Ahh cruciferous veggies, what gems you are! Rich in vitamins such as folate, Vitamins C, E, K and chock full of fiber, this group of plants are nutrient SUPER STARS. One thing that sets these vegs apart from the rest however is their abundance of…
Today we’re talking about another OG strength move>> L U N G E S
Similar to squats, lunges are a great functional move, they’re super versatile + can target different muscle groups based on the type you perform and they can be performed anywhere + modified for any fitness level. Lunges are also a unilateral exercise (single arm + leg movements) which helps prevent overtraining by working each side of the body equally. Unilateral moves also help to increase mobility and balance by making your spine and core work harder to maintain stability and help to isolate + correct muscle imbalances.
Okaayyy so i know i said squats are the GOAT, but mayyybeee there can be two?! Lunges rank pretty high on the “Amanda’s fav moves” list but the key is performing them correctly! Let’s break down how we do em!
To perform your basic lunge:
- You want to start out with your hips square, shoulders back + core engaged
- Step forward with one leg keeping your hips SQUARE the entire time. This is a huge mistake I see a lot. Your legs should always remain parallel to each other throughout the entire movement so be sure to check in with your back knee to ensure it is not directly behind your front leg!
- Front knee should be in alignment with your shin and both legs should be as close to a 90 degree angle as your ROM allows.
- Your shoulders should be back and the crown of your head reaching up towards the sky.
- Press up with the ball of your front foot to bring your leg back to your starting position + repeat!
- You want to make sure you master the basic forward + reverse lunge variations before mixing it up with side lunges, curtsy lunges, walking, weighted, elevated etc. but once you feel confident, the lunge variations are endless!
First and foremost, isn’t Kiwi just the cutest name for a fruit?! These fuzzy, sweet and tangy little guys are more than just adorable though, they’re jam packed with vitamins, antioxidants + fiber. So today we’re going to give them the spotlight they deserve and…
Holistic Nutrition is a philosophy that approaches one’s health from a whole-person perspective. With the understanding that health is a complex interplay between the physical, mental, emotional, spiritual and environmental aspects of one’s life, a holistic nutritionist examines the complete health history, lifestyle and diet habits that make up the person as a whole and then seeks to determine and treat the root cause of he or she’s health issues.
Although your symptoms and even physical makeup may be similar to another’s, how you developed those symptoms, how you can heal from them and the appropriate course of treatment that fits into your lifestyle may be completely different. We are all unique and therefore must be treated uniquely!
As a holistic nutritionist, I recognize that each person’s health is their own and can be affected by a variety of factors including stress, sleep, work and family commitments, socioeconomic status, food availability, genetic makeup and so on. My goal is to create a safe space for people to truly be heard and to work as a team to formulate a plan that is attainable and tailored to your needs.
Some typical health conditions I can help you with include but are not limited to:
- Digestive issues (IBS, constipation, candida overgrowth, etc)
- Weight loss/gain
- Food allergies
- Disordered eating
- Muscle and/or joint pain
- Adrenal fatigue
- Hormonal imbalances
- Skin issues
- Low energy
- Brain fog
Both in-person and virtual sessions are available.
One of my greatest joys comes from creating lasting relationships with clients and helping them create and maintain healthier lifestyles. Your health is truly a journey and I pride myself on assisting you throughout every step along the way.
If you’re interested in learning more or would like to book a complimentary initial consultation with me, please email me directly at firstname.lastname@example.org.
I’m looking forward to meeting you soon!
Ahh chicken parm, the quintessential comfort food. I’m not sure there’s really anyone who doesn’t do a little happy dance when they see a plate of melted cheese, red sauce & breaded chicken cutlets coming their way…cozy, satisfying + beyond delish! My gluten free baked…