Kylene Bogden Expert

500

Registered Dietitian Specializing in Functional Nutrition

Sometimes it’s hard to unwind after a long day but instead of relying on wine or chocolate, its time to up your anti-inflammatory game with a little golden milk!

Golden milk is a delicious, warm, turmeric-based beverage that I recommend my clients sip on before bed as a way to relax. The anti-inflammatory properties of the ginger, turmeric and cinnamon are incredible for the human body. Check out my latest recipe below!

Ingredients:

•  ½ cups unsweetened almond, coconut, or macadamia nut milk
• 2.5 inches of sliced fresh turmeric root
• 1 inch sliced fresh ginger root
• A tablespoon of coconut oil
• A pinch of black pepper
• 2 Medjool dates
• Dash of cinnamon

Directions:

Pour all ingredients in a medium saucepan. Simmer on low for 7-10 minutes. Strain into your favorite mug, sprinkle a dash or two on cinnamon on top and enjoy!

Piece all of the best mood boosting nutrients together for a meal that will leave you feeling full and happy. This delicious white bean salad recipe is loaded with zinc, B vitamins and Omega 3. Vitamin D bonus if you enjoy the salad outside in the sunshine! 

Ingredients:

• 2 cups dark mixed greens of your choice
• ¾ cup chopped veggies of your choice (try mushrooms, broccoli, cucumber or tomato) 
• ⅓ cup rinsed and drained white beans
• ½ avocado, cubed
• 1 TBSP red wine vinegar
• 1 TBSP extra virgin olive oil
• ¼ teaspoon sea salt
• Pinch or two of pepper

Pro Tips:

Leftover grilled salmon? Pair with the white bean salad for an extra dose of Omega 3

Looking to bulk up this salad with extra energizing calories? Try adding a tablespoon of pumpkin or sunflower seeds. ½ cup cooked brown rice or quinoa is also an excellent addition. 

Directions:

1. Combine greens, veggies, beans and avocado in a medium bowl. Drizzle with vinegar and oil and season with salt and pepper. 
2. Toss to combine. Transfer to a large plate and pair with protein and toppings of choice. 

Enjoy!

Seasonal changes may impact your mood and while genetics and environment certainly play a role, so does your nutrition! Here are my top three, tried and true, pro 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. 

I once had a client who had severe depression. After 2 months of removing inflammatory foods from her diet and correcting severe micronutrient deficiencies, she no longer had ideations that she previously had. How incredible is that?

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 foods such as wheat/gluten and 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

Hi Ladies!

So glad you’re here! I’m Kylene, a holistic minded registered dietitian here to solve all your food woes as it relates to women’s health and aging.

What questions do you have?! 

OK, OK I know, you’ve heard it all before.

“The immune system lives primarily in the gut!”

“Your gut health and hormones go together like PB and J.”

“It’s not normal to feel bloated all day or run to the bathroom after meals.”

But do you know why the bacteria in your gut is so important and powerful? And do you know why many of my clients struggle to conceive a child, rid themselves of infections, lose weight or stop their chronic fatigue until we rebalance their gut bacteria? 

Here is a short scientific summary on the role of gut microbes and why you need to treat them like your favorite purse or pair of shoes:

Your Gut Microbes…

Protect Against Autoimmunity

Dig into the research and you will find that a microbial imbalance, thus leading to intestinal permeability of  the gut comes FIRST before autoimmune disease is diagnosed. It is one of the known precursors to conditions such as Celiac Disease, Hashimoto's Thyroiditis, Graves Disease, Multiple Sclerosis among other autoimmune diseases. These conditions are becoming more and more prevalent and while there are no guarantees in life, monitoring gut health early on in life may save you from years of prescriptions and doctor’s visits. 

Signal Neurotransmitters

The most well respected scientists agree that microbes influence the brain via various mechanisms. In fact, ~90% of neurotransmitters such as serotonin, GABA and dopamine are produced in the gut. These neurotransmitters play a crucial role in mood regulation and sleep. 

Produce Vitamins

In addition to managing inflammatory pathways and producing short chain fatty acids, even more interesting is the fact that our gut microbes help to synthesize vitamins. When we eat a balanced diet, full of foods that foster good gut microbes (prebiotics and probiotics!) our gut microbes can take the food we eat and make vitamins such as B vitamins and vitamin K.

Communicate with Hormones

Our gut microbes influence every hormone in the body. In fact, many experts believe that our balance of gut bacteria plays the most important role in hormone regulation! Think of your gut microbes as the conductor of an orchestra, producing hormones over here, signaling glands over there and then telling each hormone when to be created and released. Therefore, it’s no surprise that an imbalance of gut bacteria has been linked to poor thyroid function, dysregulation of hormones, and even an insufficient production of melatonin, a hormone critical for deep, refreshing sleep.

Strengthen The Immune System

Healthy gut bacteria are your biggest ally when it comes to immune defense. Our gastrointestinal system is the largest surface in the body that comes in contact with the external environment.  The “good bugs” within our gastrointestinal system act like goalies on the ice rink and serve as a physical barrier against opportunistic pathogens and other toxins from the outside world. When too many “bad bugs”  overgrow, pathogens will colonize and cause a shift in the immune system to an increased inflammatory state. So, instead of maintaining a strong barrier, the intestinal lining becomes permeable (“leaky gut”) and food sensitivities, fatigue and disease may be the end result. 

Alright friends, I hope you now have a better understanding of why proper gut health is everything and the sooner we address this, the better!

With Love,

Kylene

I have a friend I would love for you to meet. She will be there to pick you up when you feel tired and inflamed. She will keep your brain and heart strong. She will fight off depression and anxiety. She has the potential to improve your cognition and vision as well.

Sometimes when you hang out with her consistently, she might even help to alleviate your menstrual pain, decrease the fat around your liver, and improve your skin and sleep quality.

Please allow me to introduce you to one of my closest friends: Omega 3. Omega 3 fatty acids are absolutely critical for human health. But, with so much whacky nutrition advice thrown at us these days, it's more appealing to focus on the latest diet craze than it is to focus on proper Omega 3 supplementation. 

In case this is new territory for you, let’s start with the basics. 

Omegas + Your Brain

Think of Omega-3 Fatty Acids as premium brain fuel, loaded with EPA and DHA that help you function optimally. Consuming lots of Omega 3’s delivers nutrients to your brain, which in turn can help treat and prevent symptoms of anxiety and depression. 

And for all the baby-mama’s out there— Omega 3’s are super important for the brain health of developing babies, too! Studies show that consuming adequate numbers of omega-3’s during pregnancy can lead to a higher IQ, better communication and social skills, and decreased risk of developmental delay. 

Omegas + Your Heart 

By keeping your inflammation, blood pressure, and triglycerides (a fancy word for lipids found in your blood) in check, Omega-3’s are able to significantly decrease a woman’s risk of heart disease. Even better, Omega-3’s raise HDL, aka the good kind of cholesterol. Win, win. 

Omegas + Inflammation 

Factors like the food we eat, our environment, and daily stressors are all (direct or indirect) causes of inflammation in the body that can lead to chronic fatigue, disease, and even painful periods (no they are not normal!). Omega-3’s work to reduce inflammation, therefore reducing the risk of disease and menstrual pain. In fact, the daily intake of Omega-3’s is proven to decrease your risk for colon and breast cancer. 

From brain health to disease prevention, the benefits of Omega-3’s speak for themselves. It’s recommended that women eat at least one omega-rich food every day, including things like fatty fish, oysters, flax seeds, and walnuts—OR you can take a fish oil supplement as a part of your wellness routine .

If you do decide to incorporate Omega 3s into your routine, here are some pro tips to consider:

Pro Tip #1: Fish oil should never smell fishy. If you find that your fish oil has a strong odor or you are experiencing funky burps, it’s time to throw it away. High-quality fish oil does not and should not smell awful. 

Pro Tip #2:  If you do have a high-quality fish oil like Omegas and you’re still weirded out by any possible smell, store the capsules in your fridge or freezer. This is a game-changer for sensitive taste buds. 

Pro Tip #3: If your digestion is less than optimal, always choose an enteric-coated Omega 3 like Omegas. This special capsule design breaks down further in your digestive system, so no fish burps. We promise!

So, you now have the 4-1-1 on Omega 3’s the ultimate BFF.

With love, 

Kylene

Quality pre-workout fuel can make or break your exercise and energy. This sounds like common sense, yet the majority of the easily digestible protein bars and energy chews on the market are laced with artificial sweeteners, food dye, and poor quality oil and fillers.

The solution? Make your own!!

These delicious banana bread bites can serve as quick, but premium pre-workout fuel. 

Not into exercise? These also work well for an afternoon snack and even a unique dessert for your next cookout!

Ingredients:

• 1/4 cup mashed, overripe banana
• 1/2 cup collagen peptides
• 1/4 cup almond butter or maple sunflower seed butter
• 1/4 cup coconut flour
• 1 tsp cinnamon
• Optional add ins and toppings: Handful of chocolate chips, raw cacao powder, shredded coconut flakes, hemp seeds, instant oats.

Instructions:

1. Mix all ingredients together in a food processor.
2. Once ingredients are blended evenly and a dough-like texture has formed, then scoop with spoon and roll into balls. Options: fold chocolate chips into dough or roll dough balls in raw cacao powder, shredded coconut flakes, hemp seeds, or even instant oats.
3. Refrigerate until ready to serve.
4. Enjoy 1-3 bites pre-workout. 

How easy is that?! Give your own banana bread bites a try and let me know what you think! Don't forget to snap a picture and @-mention me 😃

Are you making the most of your workouts? In other words, are you eating in a way that lets you put forth maximum effort when exercising? Under-eating and then working out for hours isn't providing your body with the fuel it needs to perform, let a lot setting you up for success because those habits just aren't sustainable.

Fuel in a way that properly supports your activity level. This is the most effective way to look and feel your best while making the most of your workout. Ultimately, this allows you to work smarter, not harder to achieve your health and composition based goals. 

Think of it this way, would you put anything less than premium fuel in a Ferrari? Of course not!! So why are you fueling with less than optimal fuel before a training session?

Do you ever feel drained half way through your workouts? 

Dizzy?

“Dead” muscles? 

Maybe even a cramp every now and then?

So hungry you cut your workout short?

Perhaps exercising on fumes resulted in eating 3x the amount needed post workout?

Well, you guessed it! This is probably due to an inadequate fueling strategy. While every woman is so biologically unique and exercise goals can vary greatly, general pre-workout fueling strategy is something that will not change. Check out my 5 best tips for optimal pre-workout nutrition. 

Composition is Critical

While it might seem easy to throw whatever you can into your mouth before a workout, you will feel best if that meal or that snack is predominantly comprised of carbohydrate and fluids.  This allows for optimal digestion.

Now of course, a CrossFitter’s fuel will differ from someone training for a marathon but on the whole, it is best to focus on carbohydrate rich foods. Fresh fruit smoothies, dried fruit, oats, protein bites (see my recipe this month!) are all great options. 

Need something a little heavier midday? Go for a wrap filled with a thin spread of peanut butter, banana, a drizzle of honey and a sprinkle of cinnamon! Sweet potato sliders are also an awesome pre-workout option. 

Side note, I know some of you are wondering about fasting before a workout but that is a conversation for a different day. Simply put, if you feel energized and strong while working out in a fasted state, it is probably OK to continue. If you find yourself more on the hungry and tired spectrum, you may feel better eating beforehand. As always, it is best to consult with a licensed professional.

Timing is Everything

While every woman is different from a genetic standpoint, most will find that consuming a balanced meal 3-4 hours before a workout and a carbohydrate rich snack 30-60 minutes before the session will allow for the perfect blend of smooth digestion and high energy.

Fun fact: Did you know that genetics play a role in the reason why some of us excel working out in the morning while others thrive when they train in the evening?! So cool!

Poor Digestibility = Poor Energy

When possible, avoid foods that are slow for the human body to digest, even if they are traditionally considered health foods. High fat and high fiber can be very difficult to digest whether it be a pile of greasy fast food, a fiber bar, load of cruciferous veggies or even foods such as avocado and chia seeds when they are consumed in abundance. 

Think of it this way, all your blood rushes to the intestines to break down these foods. We need blood flowing through your arms, legs, brain etc. in order for you to make the most of your training session. Always save higher fat, fiber, and even extremely protein dense foods after a workout. 

Juice is a No Go

While it may seem like a great idea to chug a little juice for pre-workout energy and hydration, especially in the summer,  it is actually one of the least conducive ideas if you are hoping to have a great training session. Why? The percentage of carbohydrate (mainly sugar) is so high in juice that it makes it very difficult to permeate through your intestines, oftentimes leading to gastrointestinal distress mid-workout. If juice is all that you have on hand, pour a few tablespoons of juice into a large cup of water.  

Practice Your Fueling Strategy like you Would Your Sport

Last but not least, take your pre-workout nutrition seriously, especially if you’ve started to train for a specific event such as a half marathon or major hike. Your best friend may feel well with a certain pre-workout food or beverage concoction but it does not mean that you will.  

Never, ever, ever try a food for the first time on the day of an event. Nerves mixed with food experimentation can be disastrous. (Reminder: the gut and brain connect!) Continually experimenting with nutrient timing as well as food choices will ensure that you are ready to go for your big day, whatever that might look like.

Want help staying accountable with your pre-workout fuel? Connect with me @fwdfuel for more sports nutrition tips, tricks and recipes!

With love, 

Kylene

How many times have you said...

"Omg I'm so bloated."

“There has to be an ultimate cure for bloating, right?!”

“How about a little all natural bloating relief?!”

Bloating relief is the goal for many women, and that’s great! BUT, first we must understand the why behind bloating in order to eradicate this annoying symptom for good.

Let’s be honest, it's a little easier to feel a strong sense of self love when our body runs optimally. Prioritizing gut health is one of the very best ways to get the body humming, so that is what we will be focusing on today. 

Bloating relief, here we come!

The human immune system is incredibly complex and unique. I like to compare it to a finger print. Mine will look quite different from yours. And, the reason your best friend experiences bloating and stomach issues might be a little different than why you have similar symptoms, but the root of it all is actually quite similar. 

Let’s walk through the CliffsNotes version of gut health…

When we are born, (assuming all goes well) our gut and gastrointestinal lining is strong and intact. As crazy as it sounds, the colonization of the bacteria in our gut actually starts in utero and much of mom’s bacteria gets passed on to us. Taking it one step further, a vaginal birth (more good bacteria) vs. C-Section birth (less good bacteria) also plays a big role in that colonization. Breastfeeding can also be very powerful when it comes to building the gut microbiome from the start.

Fast forward and life takes a toll. 

Many of us begin to rely on processed food for convenience, we may experience childhood illnesses or even chronic acne where high dose antibiotics are used. We may experience stress or take other medications that alter the trillions of bacteria in our gut. 

Now suddenly, a once “happy home” consisting of trillions of bacteria that cohabitate peacefully in the gut has been significantly altered. When our gut bacteria works together, food is digested properly, vitamins are made and absorbed, our immune system is strong and inflammation is kept at bay. When our gut bacteria is out of whack, the ecosystem is no longer happy and now we begin to experience pain, bloating, fatigue, food sensitivities, diarrhea, constipation and the list goes on…

I love studying patterns in my female clients. Women coming to me aged 18-25 tend to experience more low grade bloat, food sensitivities and anxiety. My clients 25-40 are a little more focused on weight management, fatigue, a noticeable shift in mood, more extreme gut issues such as chronic pain, constipation or diarrhea. Women 40+ and beyond are often at the stage of chronic inflammation. They are noticing more food intolerance than ever before, they might even have a diagnosis of an autoimmune issue or two  at the very least, their chronic gut issues have now manifested into more aggravating symptoms such as joint pain or memory loss.

I bet you can guess what’s coming next. Working to rebalance our beautiful ecosystem of gut bacteria is the best way to experience bloating relief, in addition to relief from every other symptom or condition mentioned.

The bottom line: If we do not properly address gut health in our youth, our overall health will gradually decline as we age. There is no way around it. 

Here are 3 Pro Tips to Fight Bloat and Rebalance Your Gut Today:

1. Incorporate Various Forms of Probiotics. It can be very helpful to start incorporating a daily probiotic supplement in addition to probiotic rich foods. Be sure to take your probiotic with a balanced meal, rich in prebiotics. This allows you to make the most of your probiotic. Probiotics use prebiotics as fuel in order to grow and colonize in the gut. Popular prebiotic foods include: bananas, onions, garlic, oats and apples.
2. Keep a Bloat Diary. If you sense that you feel poorly after eating certain foods, keep a food journal and take extensive notes. Which foods make you feel the worst? How soon do the symptoms set in? What exactly does that look like? Be your own detective and you may find that this tool alone gets rid of your bloat. At the very least, this will serve as an incredibly helpful tool for your dietitian. If a client comes to me on our first visit with a 4 week food and symptom journal already complete, I can often help them take action immediately vs. working through another 2-3 sessions to finally pin information down.
3. Make Magic in the Toilet Daily. This concept has been a source of contention between the functional vs. conventional medicine fields for many years. However, I believe and know from extensive clinical experience that humans should have 1-2 bowel movements daily. Period. Having a daily bowel movement helps with everything from bloat, to detoxification, cholesterol removal and beyond. If you are not having 1-2 large, well formed bowel movements daily, you may find that your bloat never really goes away and it might be an uphill battle in the arena of weight loss.

How do we fight this? 

• Stay hydrated at all times.
• Consider talking to your doctor or dietitian about supplementation with magnesium citrate.
• Actively choose foods that provide bloating relief. This means more focus on eating foods high in soluble fiber such as beans, brussels, broccoli, oats, chia seeds. Other natural de-bloaters include ginger, peppermint tea, cucumber, pineapple, and papaya.
• Remove the symptom provoking foods from your food journal for at least 2 weeks.
• Sleep at least 7 hours a night. It is unbelievable what a consistent good night’s sleep can do for digestion, hormone regulation and metabolism. Sometimes, this is the missing piece of many women.
• Stay active. Move your body every single day!

And there we have it, how to maximize your gut health in a nutshell and say bye, bye to bloating.

With love, 

Kylene

Sometimes it can be incredibly stressful and overwhelming to try and incorporate the best gut healthy foods day in and day out. The solution? This nutrient dense, high fiber, probiotic-rich power bowl!!! This recipe makes 3-4 servings and can be made the night before your week starts. 

The best part? This bowl is a completely balanced meal that is super easy to make. Plus, the high fiber content, paired with adequate hydration can help move food through your system a little easier. Nothing like a natural cure for bloating! 

Ingredients:

• 4 cups of your favorite cooked, starch-dense base. I suggest rice, lentils, quinoa, or my all time favorite, sweet potato starch “glass” noodles! Otherwise known as Japchae noodles.
• 1 large beet, roasted and chopped
• 1 small head of cauliflower, roasted
• 3 cups chopped dandelion greens (or whatever greens you have on hand!)
• ¾ cup sauerkraut
• 2 TBSP pumpkin seeds
• ¼ cup chopped walnuts
• Optional add ons: sliced avocado, roasted animal protein of your choice, sauteed tempeh.
• Pro Tip:  If you have any extra cooked veggies laying around, this is a great way to make use of them. Caramelized sweet onion tastes amazing in this dish and so does freshly chopped scallions!

Feel free to use your favorite vinaigrette or make your own here:

Sweet and Tangy Vinaigrette

• ½ cup olive oil
• ¼ cup 100% orange juice
• 2 TBSP apple cider vinegar
• 1.5 inches of fresh peeled ginger
• 1 small garlic clove, peeled
• A pinch of sea salt to taste

Instructions:

1. If you choose to make the vinaigrette, add all ingredients in a blender or food processor until smooth and creamy. Refrigerate until ready to use.
2. Divide the cooked starch between 3 or 4 large bowls. Top with beets, cauliflower, greens, sauerkraut, pumpkin seeds, and walnuts.
3. Drizzle the dressing over each bowl, toss a bit, serve and enjoy!!

Please note, if you have been diagnosed with a medic-gastrointestinal condition such Small Intestinal Bacterial Overgrowth, Gastroparesis etc., consuming large amounts of high fiber foods may not be advantageous at this time and we recommend that you work closely with your health care practitioner to find an eating regimen that works best for you. 

Enjoy!