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Registered Dietitian Specializing in Functional NutritionHi! I'm Kylene Bogden.
I am a registered dietitian specializing in functional nutrition. By creating individualized nutrition protocols I have helped thousands of women improve fatigue & reverse chronic health issues. I've also been quoted as an expert source in publications such as U.S. News & World Report, O Magazine, Time, Prevention, and The Huffington Post.
Please note that this should not be considered as medical advice and that you should consult with your doctor.
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This recipe is one of my all-time favorites for the summer. It’s easy to make, tastes great hot or cold, and is a crowd pleaser when we receive a last minute BBQ invite. This recipe is so versatile. You can serve in sandwich form, as the protein for an entree, or even chop into cubes and stick on skewers. Give it a try and see for yourself!
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Dreaming of luscious skin this summer? Look no further than your gut microbiota!
Research tells us that better balanced bugs in our intestines can lead to a stronger skin barrier, thus resulting in more protected, nourished and clear skin.
While skin conditions like acne, psoriasis, hives and eczema are typically treated at the surface, this does not provide for a long term solution. Instead, we want to focus on regulating our gut microbiome. After all, skin conditions often develop as a result of a poorly balanced microbiome.
While the exact mechanism is not clearly understood, we think that the connection between dermatological conditions and the gut is likely due to a combination of immunologic and neurologic changes as a result of our environment - AKA what we eat and what we are exposed to!
Eating fresh, colorful produce and drinking lots of filtered water is a great start, but here are three more advanced tips to really start improving the health of your skin from the inside out.
Have you been battling skin issues? Have any insider tips to share?
I don’t know about you, but anytime I can save money effortlessly, my happiness instantly increases and stress instantly declines! Check out my top 3 money saving hacks in the kitchen this month:
Let me know if you have any favorite tips in the comments!
Water weight is extra weight that the body can quickly accumulate for a number of reasons. It typically results in bloating and swelling in areas such as the face, stomach, legs and ankles. Our bodies are comprised of roughly 60% water, so when that fluid balance is thrown off by something such as a shift in hormones or too much sodium intake, one might experience an increase in water weight. The average person can experience a fluctuation of 2-5 lbs in one day from a shift in water. The best ways to combat water weight gain are as follows.
Kefir is a delicious and fun way to add a probiotic punch to your smoothies and salad dressings. Some even get creative and create creamy popsicles and sandwich spreads!
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PS: You can reuse the kefir grains to make up to 5-6 more batches of kefir.
Tis the season of seasonal allergies!!
While many just pop an antihistamine and go, few take a step back to recognize that chronic allergies, even if mostly triggered by weather, is one of the most classic signs of inflammation.
As odd as it may sound, sinus health is fundamental to both the neuro-respiratory and gut-brain axis. The sinuses actually have their own microbiome and that little microbiome is the frontline of defense against respiratory infections. A healthy microbiome supports the epithelial barrier in the sinuses and gut, operating as a foundational element of the innate immune system. Simply put, the sinuses’ microbiome dictates our respiratory health and is fundamental to the metabolic and immune function of the gut. If we can lower the inflammation in our gut, our sinuses will reap the benefits.
Sure, there are a number of ways to help the sinuses like breathing clean air and using a nasal rinse. However, those actions act more like a tourist, they come in for a bit but then are gone shortly after their stay. If the root issue (inflammation) is not addressed, we will continue to experience symptoms.
In a world where inflammation-causing obstacles seem to be everywhere we turn, the one thing that remains constant for survival is our nutrition intake- thus making food the most powerful combat weapon of all. Lucky for us, it also happens to be the tool that we have the most control over!
Now that many of us are in the trenches, battling seasonal allergies, there is no better time to fight inflammation. Let’s start by making a few tweaks at the kitchen table.
Here are the top 7 food categories to limit or avoid when it comes to inflammation:
If you're looking to decrease inflammation or avoid causing inflammation, these are 5 foods that you should avoid:
Feeling sluggish? Struggling to maintain lean muscle mass? Constantly sick? Experiencing brittle hair and nails? Low protein intake may be to blame!
Adequate protein intake is critical for overall health, especially when it comes to energy, metabolism and injury prevention, yet many of us women still fall short.
Let’s jump back to human physiology 101. Amino acids, the building blocks of protein, are responsible for building every cell in our body from enzymes to antibodies. When our intake of protein is chronically low, our body gradually stops running like a well-oiled machine. In fact, research tells us that inadequate protein in women can contribute to everything from increased risk for swelling, bone fractures, insatiable appetite, and infections.
Aiming for a palm full of protein- plant or animal based- at each meal is a great start. Here are 5 unique ideas to help add extra protein to your diet:
Love yourself a little extra this month by making this delicious recipe. These freeze well, so if you find that you just can’t stop at one…or two, freeze and pull them out one at a time when you crave a treat!
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