Kylene Bogden Expert

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Registered Dietitian Specializing in Functional Nutrition

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!

I have more women complaining of fatigue, low libido, joint pain, and gut issue than ever in the history of my career. Let’s be honest, it’s hard to practice self love (or get busy with your partner) when you feel bloated after every meal and you wake up exhausted each morning. 

Here are three ways to improve energy and digestion this month:  

1. Make it Last

Did you know it takes approximately 20 minutes for the stomach and the brain to sync and realize your body is full? If you are plowing through your meals in a matter of minutes, your body may struggle to keep up and you may experience waves of hunger that end in borderline nausea from feeling so over-stuffed. The next time you sit down to eat, try and make your meal last 20 minutes. You may be shocked to see how much better you feel. Many of my clients are able to lose weight and improve energy using this tactic alone!

Tips to make it last: 

• Set a timer on your phone
• Put your fork down between bites
• Use chopsticks for a meal that does not require them
• Chew each bite of food more thoroughly and slowly
• Use your non-dominant hand to eat the meal

2. Love Me Tender

One thing I want you to know for life: Better digestion = better energy, better sex drive, better sleep. Without the adequate intake of nutrients, you can anticipate a poor functioning body. 

If you have a sensitive stomach, here are a few ways to allow for better digestion: 

• Cook meat in the crockpot until tender. Soft meat that is easy to pull apart will digest easier in the body.
• Consume one meal or snack each day that is already in a more readily digestible form such as a smoothie, soup, or pudding. Think of it this way, the blender, oven, pot etc. does the majority of the work so your stomach does not have to.
• Cook veggies a little extra to the point where they can be cut with a fork (especially the cruciferous family). Yes, you are cooking the nutrients a way a bit, but the first goal is to improve the digestive process. You can begin to cook your veggies less and less once gut function improves.

3. Chew it Like You Mean It

If you tend to feel stuffed/bloated, gassy, tired, or you see particles of food in your stool after most meals, it might be a sign that you are mindlessly scarfing down your food without taking the time to adequately chew your food.. Try to take your time and savor each bite. Aim for 26 chews per bite. Sure, this is not the easiest task but your digestive system will thank you!

Alright, you know what to do, now go practice! It’s finally time to bring your body back to a place of love and balance. 

With love, 

Kylene

In one of my most recent posts, Hitting the Refresh Button Pt. 1 - I'm talking about the benefits of elimination diets, how to get started and tips along the way. I highly recommend giving that a read before going into my list of meal ideas to get you started:

Breakfast:

• Smoothie Template: 15-25g scoop plant based protein powder of your choice+ 1 frozen banana + 1 cup nut milk + 1.5 TBSP almond butter OR ½ frozen avocado, handful of spinach is optional
• Here are a few more delicious smoothie flavor combos: vanilla powder+ canned pumpkin+ nut meg+ almond butter
• Chocolate powder+ frozen raspberries+ cashew butter
• Vanilla powder+ blueberries+ cinnamon + coconut oil or butter
• Organic chicken or turkey sausage & sautéed veggies + quinoa + seasonings of choice (breakfast power bowl!)
• Sweet potato in a crockpot overnight (leave 1-2 inches of water at the bottom) then melt coconut oil, cinnamon and your favorite nut butter on top!

Lunch/Dinner:

• Grilled chicken breast over a bed of greens with olive oil, vinegar, and all the nuts, seeds and veggies your heart desires! Optional side of smashed red skin potatoes.
• Taco bowl: lettuce, salsa, guacamole, protein of choice, grilled peppers and onions, beans, rice (Chipotle will save you in a pinch!!) This concept also works well for Indian, Asian Mediterranean etc.
• Shirataki Miracle Noodles  with meat sauce and salad (great brand is Tinkyada. They make a nice rice pasta, just make sure to cook al dente or you will not be happy!!)
• Chili + side of roasted broccoli or even better yet, pour the chili over a baked potato/sweet potato!
• Grilled fish of choice + brown rice quinoa blend + side of veggies
• Stir fry with cauliflower “rice”, or brown rice lean protein, veggies, and Coconut Aminos instead of soy sauce
• Grass-fed burger wrapped in lettuce + side of homemade roasted potato slices baked in olive oil with sea salt and pepper

Snacks:

Lara Bar, apple dipped in almond butter with cinnamon on top or apple slices sautéed in coconut oil with cinnamon on top, rice cake w/ sunflower butter and raisins or celery in sunflower butter, carrots and guacamole, veggies or mini rice cakes and hummus, Epic animal protein bar (tastes better than it looks and sounds!!), or try a simple smoothie beverage like blending 1 cup vanilla unsweetened almond milk, ½ cup frozen raspberries, 1 teaspoon raw cacao blended together for a little afternoon pick me up!

With love, 

Kylene

If there were ever a time in your life to truly hit the reset button on your health, it is NOW! If you feel as though you’ve been living in a world of fatigue, brain fog and or gut issues, let’s use this current situation to repair and restore your body. 

Our immune system acts similarly to a “bucket” and when that bucket overflows so to speak, we start to experience aggravating symptoms like headaches, sinus issues, inability to lose weight, fatigue and joint pain. These symptoms are a manifestation of the fact that our immune system has had ENOUGH! 

Reasons for this burden and overflow include, but are not limited to stress, medication use, environmental toxins, overtraining for those who are very active and eating poor quality food. 

By paying closer attention to our diet and removing foods that might be inflammatory, our body can experience the rest it truly deserves. The end result is typically more energy and less symptoms! 

So, what exactly will we be removing on this plan?

Technically, there are hundreds of different variations of the elimination diet. However, for efficiency’s sake, we are going to go with the classic elimination diet which is where we remove many of the top allergens in addition to inflammatory components such as gluten, dairy and sugar. 

Top foods to remove: wheat/gluten, corn, soy, dairy, shellfish, peanuts, eggs, caffeine, sugar, alcohol with the option to remove red meat if you suspect this may be a trigger. Otherwise, keep it.

While it may seem somewhat restrictive, this is what typically yields the best results. And honestly, if you plan ahead, it's not too difficult, especially now that so many of us are not able to socialize and dine out for the time being. 

Many of these foods are removed because they are heavily treated then manufactured, plus they are commonly consumed. This combination of heavy processing and overconsumption is a recipe for an immune system disaster. For example, you may not enjoy eating soy, yet you also may not realize soy is a main ingredient in your salad dressing, granola bars etc. If you were not an avid label reader before, I want you to start now!!

Pro tip 1: You might feel worse for a few days before you feel better. It’s O.K. Hang in there, eat every 3-4 hours when awake, be sure your meals are balanced, stay hydrated and get plenty of sleep. This will soon pass and you may find that you feel better than you have felt in years.

Pro tip 2: If caffeine and sugar are what you use to get by each day, I would strongly recommend a gradual wean before officially starting. There is no need to suffer unnecessarily by removing everything at once!

I know what you’re thinking. Oh, what’s left, lint and ice cubes!?

As someone who has been through this process myself on several occasions, I can assure you there are plenty of options. Be sure to check out my grocery list below for ideas!

Pro tip 3: If you enjoy cooking and you are craving something in particular, type the phrase “top 8 allergen free” in front of the food you are hoping to prepare. For example, “ top 8 allergen free soup or top 8 allergen free breakfast bake.”

Pro tip 4: A variety of different sized glass containers will be your saving grace.  If you do not have what you need on hand and a few recipes cooked and portioned into containers, you may find it difficult to stay consistent. Please keep in mind these meals do not need to be elaborate! A simple dish of rice, chicken and broccoli will work just fine. My clients succeed most when they map out three breakfasts, three lunches, three dinners and three snacks to rotate over the next few weeks.

Please follow along with me this month as I will be providing you with all the necessary tools for a successful elimination diet experience.

Beginning an Elimination Protocol

1. Please fill out the attached Medical Symptom Questionnaire (MSQ). In a dream world, your score will be 10 or less. We will use this baseline score as your starting point. The goal is to follow 4 weeks of a strict elimination diet and then fill out the questionnaire once more to see if your score has improved.
2. Begin to shop, plan and meal prep. Here is a list of meal ideas to get you started:
3. Begin the elimination protocol! In a dream situation, you would follow this approach for the next 4-6 weeks. However, if that is not feasible, a two week minimum would be a great start. I would strongly recommend that you keep a food and symptom journal at this time. Make note of what you eat and how you feel. What foods make you feel energized and what foods make you feel sluggish or bloated?
4. It’s time for reintroduction. Stay tuned for next month’s article as we will be giving an in depth explanation of how to properly reintroduce foods that were removed.

In the meantime, please share your questions and comments! I would love to hear from you.

With love, 

Kylene

Many of us have been forced to slow down a bit over the past few weeks. We are suddenly working from home. Unable to go to the gym. Crafting with our kids more than ever before.

While there is so much uncertainty at this time, one thing has stayed constant: The articles, Instagram posts and Facebook Lives regarding ways to boost the immune system! 

It seems as though everywhere we turn, we see “5 Tips to Boost the Immune System!”, “ Eat for Your Immunity!” and now is the time to “Focus on Self Care Today!”

Yes, all of these concepts are helpful and relevant. Yes, we need to hear this information. 

Although, as your dietitian, I have a feeling that you already know that eating vegetables, avoiding sugar, meditation, exercise, and 7 or more hours of sleep each night is crucial when it comes to supporting immune health. However, the goal is to have those habits ingrained into your daily routine. We want your foundation of immunity built BEFORE danger and disease strikes.

So, once the foundation is built, how do we take nutrition to the next level? Here are my top 5 tips to use food as medicine: 

Eat Your Antifungals & Antibacterials. Did you know that certain foods have powerful anti-fungal and antimicrobial properties? Totally true. Nature’s best medicine comes disguised as oregano, garlic, onion, Manuka honey, turmeric, and ginger. Try to incorporate at least one of these foods daily. Soups, smoothies, and a classic stir-fry tend to work best. 

Choose Color. It’s no secret, eating a rainbow each day can dramatically improve human health by reversing damage at the cellular level. Aim to consume 3 different colors at each meal. Example: Morning smoothie that contains spinach, strawberries, and blueberries. Bonus: dark leafy greens are incredible when it comes to detoxification.

Feed Yourself with Fermentation. Fermented foods are one of the best kept secrets when it comes to boosting human health. Aim for 2 TBSP each day of fermented foods like kimchi, sauerkraut or 4-8 oz of Kombucha (check out the recipe below!). Fermented foods serve as premium fuel for the good bacteria in our gut, thus helping to strengthen our immune system. 

Real Food for Real People. No matter how divided this country is regarding food beliefs -keto, paleo, vegan- there is one thing all experts agree on: eating real food! Our body was designed to digest and metabolize food that does not contain a bar code. The more chemicals and additives we ingest, the more bogged down our immune system becomes. It’s as simple as that!

Focus on Correcting & Preventing Nutrient Deficiencies. Consider speaking to your doctor or dietitian about testing for micronutrient deficiencies. Believe it or not, many Americans are suffering from chronic health issues that could have been completely prevented if vitamin and mineral stores were up to par. In fact, numerous studies have shown that more than 90% of Americans are deficient in one or more nutrients at the minimum dose to prevent deficiency diseases!

Remember my friends, Rome was not built in a day and the same can be said for your immune system. Focus on one new tip to incorporate each week and soon enough, these habits will become second nature!

With love, 

Kylene

Sources:

https://www.ncbi.nlm.nih.gov/pubmed/27672694

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537775/

https://bmjopen.bmj.com/content/6/3/e009892

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3601187/

Have you ever significantly decreased your calories in order to improve, weight, digestion and energy only to find the results were not impressive?

Added sugar is often to blame. 

In a world still obsessed with calorie counting and low-fat food items, we often completely overlook the dangers of sugar. 

Why?  Because the media, the food industry, and our doctors are all saying something different about sugar and sweeteners! How is a girl to know what is accurate and who to believe?!

After spending years digging through the research in addition to extensive hands on experience with clients, here is everything you need to know about sugar:

Sugar Makes us Hungry and Overweight

Added sugar, mainly in the simple processed form known as fructose, can significantly increase your hunger and desire for sweet and starchy foods. The scariest part? Fructose can cause leptin resistance. Leptin is the hormone responsible for telling our brain and body that we are full. 

Pro Tip: Be sure to read labels carefully as fructose and high fructose corn syrup can be found in everything from bread, to salad dressings, granola bars and beyond!

Sugar is One of the Biggest Acne Culprits

We’re experiencing a record high for adult acne in this country and our food plays a major role in this mess. It's incredible how many adult women, even late into their forties are still battling acne. Research has shown that sugar-laden foods spike blood sugar and insulin, thus causing increased production of androgen secretion. Over time, this leads to an increase in inflammation and oil production.

Pro Tip: Before jumping on rounds of antibiotics or expensive “acne cleanses”, I challenge you to eat only real food for 14 days. Nothing out of a package. This means lots of fresh fruit and veggies, lean meats, nuts, seeds and high quality oils. Be sure to take a picture of your blemishes before and after. You just might surprise yourself!

Sugar Zaps Your Energy

Many of us are so busy that we are constantly looking for quick pick me up, packaged foods. We tend to think sugar will give us a quick boost when we are tired. Unfortunately, when all is said and done, sugar actually has the exact opposite of an effect. The consumption of sugar does in fact spike our blood sugar for a brief moment, but, only to have it come crashing back down. Our body recognizes this as a danger and soon we are craving sugar again to pull ourselves out of the fatigue. A daily roller coaster of blood sugar levels from the consumption of processed sugars can not only lead us to feel fatigued, but increase our risk for cancer, depression, and wrinkles!! No thank you.

Pro Tip: If you need a sweet pick-me-up, choose natural sugar and always pair it with and item that contains protein, fat and fiber. For example, dip an apple in almond butter or a pear in cashew butter. Try having a handful of sunflower seeds with your orange. Coconut and cinnamon are two delicious flavors that can make an item taste more sweet (i.e. oatmeal, smoothies. etc. without you having to add any sugar!

In summary, the act of consuming added sugar, even if your calories are perfectly calculated, can serve as one of the most detrimental habits when it comes to optimizing human health.  

Cheers to real food and less wrinkles my friends!

With love,

Kylene

Sources: 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4443321/

https://www.ncbi.nlm.nih.gov/pubmed/23493533

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3494407/