Seasonal affective disorder (SAD) is a type of depression that's related to changes in seasons. Symptoms typically start and end at about the same times every year, beginning around fall and continuing into the winter months. 

While genetics and environment certainly play a role, so does your nutrition! I bet you can guess what’s coming next...it’s time to be proactive.

Here are my top three, tried and true, tips on how you can better enhance your gut brain connection in order to stave off the blues this holiday season:

Fuel the Happy Microbes. The “psychobiome” is real. More and more research is arising that suggests an imbalance of bacteria in the gut can exacerbate depression and anxiety. Hence why you are seeing more probiotics on the market now specifically targeting mood.

Eating a serving or two of fermented foods each day like kimchi, tempeh, sauerkraut and kombucha is an amazing start because these foods naturally contain bacterial strains that ward of depression (Lactobacillus helveticus or Lactobacillus acidophilus for example). 

However, if you suffer from severe depression or anxiety you may want to consider working with a holistic or functional practitioner who offers gut testing. Testing can provide more precise insight as to what is going on with your gut bacteria. As a result, targeted recommendations can be made regarding a probiotic supplement or special diet based on the findings. 

Fuel with Real, Micronutrient Rich Food. Believe it or not, in some situations, depression can simply be the consequence of severe micronutrient deficiencies, particularly vitamin D, zinc, B vitamins, and omega 3. 

This is usually an easy fix, yet, it’s usually THE LAST thing most health care practitioners are diving into. Keeping these stores up to par can be a complete game changer when it comes to mood and overall brain health. 

So what can you do? Start with a food first approach and if you do not see a lift in mood after 3-4 weeks of consistent intake, schedule a visit with a registered dietitian who is skilled in micronutrient testing and supplementation. In some situations, a whole food diet may need to be paired with high quality vitamin and mineral supplements in order to get you where you need to be. 

• Best Sources of Omega 3: salmon, sardines, tuna, mackerel, chia seeds, flaxseed, walnuts.
• Best Sources of Vitamin D: egg yolks, oily fish, liver, mushrooms, sunlight.
• Best Sources of Zinc: oysters, beef, chicken, tuna, hemp seeds, lentils, shiitake mushrooms, oatmeal.
• Best Sources of B Vitamins: sustainably raised chicken, turkey, pork, nuts, seeds, legumes dark leafy greens.

Keep a Mood Journal. Start to keep very close tabs on your mood and your food. I promise you, that they connect. On the days that you feel more upbeat and uplifted and also on the days that you feel extremely sad and drained, I want to know three things: What did you eat? How did you sleep? How many milligrams of caffeine did you consume? If you notice that there are certain times of the day when you notice a sudden turn in emotions, what did you eat a few hours before that? Pay close attention to sugar intake as well. Over time, you will likely start to draw a few powerful conclusions.

Most importantly, don’t be afraid to question the norm. More research is surfacing regarding commonly eaten food such as wheat/gluten its role in mood dysregulation. Just because something was touted as a superfood in your Jr. High health class does not mean it works for your brain and body today.

Can anyone relate to these suggestions? Have you tried any of these approaches first hand? I would love to hear from you!

With Love,
Kylene

Stress from work. Toxic relationships. Too busy to sleep. Not enough time to exercise. Grabbing junk food to survive.

Does anyone feel the need for a little midyear reset? You’re not alone! But let me present you with a new challenge this time around.

Instead of focusing on the traditional means of reset like weight loss, new and exotic exercise routines or pantry-clean-outs, I want you to try something totally different... and potentially outside your comfort zone.

Ask for what you need.

Set healthy boundaries and advocate for yourself. After-all, how can we take on the world if our foundation is crumbling?

Learning to ask for what you need can feel so awkward and difficult at first. Please know going in that it will take time BUT, it is 100% possible. Remember, practice makes perfect and you are worthy of help from others.

In fact, once you finally receive the support that you need, you may find yourself wishing you had taken this step years ago.

Cold feet? Here are a few pro tips to get started:

Forget the Fear of Rejection. Easier said than done, I know, but if we are too fearful to even express our needs, the answer will always be “no.” Don’t worry about what answer you might receive. More times than not, you are your own worst critic and the end response will be much better than what you have built up in your head!

Ask Without Expectations. When asking for assistance, we tend to ask for help that requires a single outcome or a single solution. If this is not feasible for the person or people helping, we are left feeling dissatisfied. Instead, be open to receiving support that may appear different than what you had originally planned.

Be Clear in Your Wants and Needs. We often assume others know that we need assistance or the type of assistance needed but unfortunately this is not usually the case. When asking for help, be as specific and direct as possible. “I need help” may leave you frustrated. Instead, try this, “I have a deadline tomorrow afternoon for a major project. Would you mind picking up the kids from school today so that I can complete this project on time?”

At the end of the day, self-care isn’t entirely about massages and bubble baths. It’s about ensuring that your basic needs are being met.

Going forward, let’s not even allow ourselves to get to the breaking point of feeling hopeless and frustrated while sobbing in a corner. Instead, let’s be proactive. Let’s start to troubleshoot the second we start to feel that whisper of overwhelm. 

Who’s with me?!

Heigh-ho, heigh-ho, it’s back to work (or school) we go!

Many of us are adjusting to life back in the office and for some, it feels a little more overwhelming than expected. Here are some of the best, nutrient dense, grab and go snack items to help you fuel your way to success!

• Rx Bar Squeezeable nut butter packets. So convenient and so delicious when you only have approximately 1 minute to throw something sustainable down the shoot.
• Peckish. Say hello to a new form of protein on the go- free range hard boiled eggs perfectly packaged and paired with flavorful crispy dip. Say that 5x fast.
• Quantum Energy Squares. Caffeinated vegan energy bars. Need I say more? Perfect for those who need a little boost, but would prefer not to shoot cortisol through the roof with liquid caffeine alone. 
• Empower Bar. Delicious energy bar for the times you need a great balance of protein, carbohydrate and fat vs. a 100 calorie granola bar made entirely of refined carbohydrate.  
• Epic Maple Glazed Salmon Bites. Saving grace when you do not have time to prepare protein for lunch or dinner!
• Chomps Grass Fed Beef Sticks. Not a fan of fish? Here is the other perfect foundation for a meal when you do not have time to cook protein. 
• Biena Chickpea Snacks. Satisfying crunch that actually keeps you full. 
• Mush Overnight Oats. Total Game Changer for those who need a quick pre-workout or mid morning pick me up. While this alone doesn’t make for a balanced breakfast, adding a tablespoon of peanut butter gets the job done when you are scrambling in the morning. 
• Bare Crunchy Cinnamon Banana Chips. So incredible when you need something sweet without the guilt!
• Mavuno Harvest Chewy Mango and Coconut Bites. Again, chewy and sweet without the guilt.
• From The Ground Up Cauliflower Tortilla Chips. Need a little salty crunch that still supports your vegetable intake? Look no further! And be sure to dip in salsa, guac or hummus for the biggest nutrient boost!

What are your favorite grab and go health food snacks?

With love, 

Kylene

No matter what your personal health and fitness goals may be, eating bland food is probably not one of them. Don't get me wrong, there's nothing I love more than a good sauce to top some of my meals. However, the majority of condiments on the market are filled with ultra-inflammatory ingredients. 

Repeat consumption of MSG, added sugar, food dye, lab-created chemicals and preservatives can wreak havoc on your brain, joints and intestines over time. 

The answer? Use up or donate all of your old condiments and let’s start to support companies who create their products from real food ingredients.

Check out my vetted all-star list of condiments for yourself. You won’t be disappointed. 

• Hot Sauce: Siete Foods
• Buffalo Sauce: Primal Kitchen
• Sriracha: Yellowbird
• BBQ Sauce: The New Primal
• Curry: Madra’s Curry
• Soy Sauce: Coconut Secret Coconut Aminos
• Ketchup: Primal Kitchen (if you are looking for unsweetened. Sir Kensingtons is excellent if you are looking for ketchup sweetened without corn syrup. Bonus points for trying Carrot Ketchup by The New Primal
• Mayo: Primal Kitchen Mayo with Avocado Oil
• Mustard: Primal Kitchen Spicy Brown Mustard
• Salad Dressings:  Anything from Primal Kitchen or Tessemae brands. My all-time favorite is the Primal Kitchen Lemon Turmeric.

All of these products can be found at your average grocery store. However, if you happen to live in a smaller town with less options, consider price shopping for these items at online grocery stores such as Amazon or my favorite, Thrive Market. 

Have you already tried some of these items? Am I missing your favorite “clean” condiment(s)? I’d love to hear your thoughts!

With love, 

Kylene

Soups are traditionally a winter comfort food, BUT given the perfect combo of refreshing ingredients, soup can be an excellent way to hydrate in the summer. Check out this electrolyte-rich recipe and see for yourself!

Ingredients:

• 1 tbsp butter
• 1 tbsp olive or avocado oil
• 1 small yellow onion (chopped)
• 4 cups fresh asparagus chopped into small pieces
• 3 medium yukon gold or red potatoes-peeled and cubed (potassium!)
• 2 14 oz cans of vegetable, chicken or bone broth (sodium!)
• ½ teaspoon sea salt (sodium!)
• ½ tsp pepper
• ¼ tsp ginger
• 3 tsp lemon zest

Looking for a little boost of calcium and magnesium as well? Add two handfuls of dark leafy greens like spinach to this recipe.

Ideas for garnish: pine nuts, lemon zest or juice, sour cream, chives, goat or feta cheese
 

Instructions:

1. In a large saucepan, heat butter and oil over medium-high heat. Add onion; cook and stir until tender.  *(Option to add and sautee dark leafy greens here.) 
2. Add asparagus and potatoes; cook 3-5 minutes longer. 
3. Stir in broth, lemon zest and seasonings. Bring to a boil. Reduce heat; simmer, covered, until potatoes are tender, 15-20 minutes.
4. Cool slightly for a couple minutes. Process soup in batches in a blender until smooth. 
5. Return everything to the original pan and heat evenly. 
6. Add garnish if desired. 

Food for thought: If you love the bright green color of this soup (pictured far right), do not add dark leafy greens. If you care more about adding nutrients and improving hydration status, add dark leafy greens!

If you’re not already familiar with collagen and its benefits, it’s time to get board! Collagen is the main protein that helps our skin and joints stay elastic and healthy. Collagen can be found everywhere in the human body from blood, and muscles to bones, skin and tendons. As we age, our existing collagen breaks down and it becomes more difficult for our body to produce, hence why it's so important for us to eat and supplement with collagen.

Want to keep an ample supply of collagen running through your body? Here are the best foods to make it happen:

1. Eggs are an excellent food choice when trying to improve collagen stores in the body. This is because eggs are rich in proline, an amino acid that supports collagen production. 
2. Dark Leafy Greens are fantastic when it comes to collagen production as these beauties are rich in chlorophyll, the substance that gives greens their rich green pigment. Chlorophyll acts as a precursor to collagen production. 
3. Beef (bovine) based bone broth is the real MVP of all bone broths in regards to collagen. This is because bovine has the highest collagen content, particularly Type 1 which is most responsible for improving hair, nail and skin health.
4. Beans are another great food to consume with the goal of improving collagen stores in the body.  Beans tend to be rich in copper, a mineral necessary for the formation of bone, connective tissue, and red blood cells. Copper activates a specific enzyme required for collagen maturation.  
5. Tropical & Citrus Fruit are excellent to consume regularly when working to improve collagen synthesis in the body. These foods are rich in vitamin C, arguably the most important vitamin when it comes to collagen absorption.  

Final fun fact: Many foods are more bioavailable than collagen supplements and therefore make it easier for your body to use and put to action. Hence why, a collagen rich diet is critical, even for those who enjoy collagen supplementation. 

With love, 

Kylene

You probably didn't know that Vitamin C and collagen have a special synergistic relationship. They're the two best friends that everyone should have and work together to bring out the best in each other. Sounds like the perfect pair, right? Collagen is best produced, utilized and absorbed when an adequate amount of vitamin C is present in the body.

The RDA for vitamin C is 75 mg for women and 120 mg for those pregnant or lactating. This can be through foods or supplements. Making an effort to consume at least one vitamin C rich fruit  or vegetable at each meal will help you to achieve this daily goal. Some of the most vitamin C rich foods on the planet include kale, broccoli, snow peas, strawberries, guava, kiwi, oranges, and papaya.

So, the next time you have your daily dose of collagen, remember that it's just as equally important to make sure you're consuming the adequate amount of vitamin C whether that be through foods or supplements. 

After all, teamwork makes the dream work!

With love, 

Kylene

Clear skin is always in.

Face masks, antibiotics, expensive creams, food-based facials. Most of us would do just about anything to continually experience clear, glowing skin yet we tend to glance over one of the most fundamental pieces to the puzzle. Probiotics!

Wait, how does clear skin relate to probiotics?

Probiotics, specifically when containing Lactobacilli and/​or Bifidoba­cterium and taken daily, can influence skin conditions by way of the “gut-brain-skin axis.” This theory suggests that high stress alone or in combination with junk food can slow digestion. Overtime, this can alter the type and number of bacteria that live in the gut (and on the skin) and transform them into unhealthy bacteria. This in turn throws off our skin’s microbiome and causes the gut lining to become “leaky” (medical term = intestinal permeability) and toxins are released into the bloodstream. 

Toxins in blood stream = no bueno. 

This results in major inflammation throughout the body. Many women who are predisposed to hives, acne, rosacea, eczema etc. can experience flare ups as a result.

A daily probiotic with the right strain(s) can help prevent these embarrassing flares by lining the gut and forming a sealed barrier that prevents toxins from flowing through. Strong gut lining + healthy bacteria = clearer skin. 

While we still have plenty more research to uncover in this department, there are a few studies suggestive of the fact that an oral probiotic can improve symptoms such as acne and rosacea. 

So, which probiotic do you recommend for my skin?

Cue the drum roll.

Look for a probiotic that contains Bifidobacterium longum BB536, a clinically tested strain of healthy gut bacteria that reduces the number of non-cystic acne and pimples all while improving skin dryness, and skin redness.

I also recommend a probiotic that contains Vitex. Vitex has been proven to improved acne in 70% of female and male participants in clinical trials and has a clinically relevant amount of zinc shown to improve acne.

So, while staying hydrated, eating a rainbow of produce, and limiting added sugar is the foundation of healthy skin, taking a probiotic on a daily basis might just be the game changer you’ve been hunting for your whole life.

With love, 

Kylene

Protein is the building block for all cells in our body. Therefore, consuming enough protein is absolutely critical for the maintenance of our health, especially if your goal is to age gracefully. 

The concept sounds so simple, yet most  are not meeting the mark each day. Here are the top 7 signs you may not be eating enough protein:

1. Constant fatigue
2. Inability to lose weight
3. Inability to increase strength
4. Inability to increase lean muscle mass
5. Brittle hair and nails
6. Insatiable hunger, especially shortly after a meal
7. Frequent injury, or injury that takes longer than expected to heal

Sound familiar? Then let’s take a minute to calculate your protein needs to see if you are meeting your energy demands.

• Take your body weight in lbs= 150 lbs for example.
• Divide by 2.2 to get kilograms = 68 kg
• And multiply by 1.1g = 75g protein/day

This is a rough average of where you should be each day in grams of protein. Now, of course someone who trains 3 hours a day will have very different protein needs than someone who is sedentary with chronic health/kidney issues. However, the vast majority of those reading this will experience success around the 1.1 g protein/kg mark. 

After assessing your daily eating habits and taking a closer look at the above, do you think you're getting enough protein in your diet? Let me know, I'm here to help!

With love, 

Kylene

Hey friends and happy summer!

One of my favorite things to do as a dietitian is to share wellness tips. However, as much as I love to teach, I’d also love to learn from all of you!

Here are my top 5 wellness tips for the summer:

1. Start your day off with 16 oz of lemon water. Have it by your bedside and don’t let your feet touch the ground until it’s gone. Not only is this a great way to ensure hydration from the start, but it promotes digestion, boosts your immune system and SO much more.
2. Go out on a limb and try a new form of exercise, even if it seems like a crazy trend. Running, riding and swimming will always be around, but bungee fitness, aerial yoga, and pole dancing may not!
3. Incorporate an adaptogen blend. Adaptogens are essentially plants used in herbal medicine for the stabilization of physiological processes and promotion of homeostasis. Examples include Ashwagandha, Lion’s Mane and Eleuthero. I cannot live without them or else I end up a stressed mess, double-fisting caffeine. Whether you chose to take them as a blend in supplement form or in via such as the Four Sigmatic Peanut Butter Superfood Protein blend. Adaptogens can be a game-changer for those looking for stress relief with an energy boost. 
4. Don’t forget to declutter! Not just your mind with daily mediation but your home, particularly your bedroom and closet. If there are items of clothing you have not touched in more than two years, it’s time to donate or consider selling on a site such as Poshmark. Then of course, treat yourself with the profit!
5. Floss daily! This is so not glamorous, but someone has to make its importance known. Daily flossing is one of the most powerful health tips because it reduces oral bacteria which thereby elevates the health of your entire body. If oral bacteria is low, your body has the ability to more readily fight hazardous bacteria in other parts of the body. 

What are your go-to wellness tips for the summer? Let’s swap!

With love, 

Kylene