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INTEGRATIVE NUTRITION: A WAY OF LIFE

Tue, 07 Feb 2023 23:14:00 GMT

Integrative nutrition combines the principles of traditional nutrition guidelines and functional nutrition to provide a more individualized approach to eating and living. It goes beyond basic dietary guidelines to empower people to get more curious about how their food choices impact their unique body, which often supports them in discovering root causes for various illnesses and maladies.

Integrative Nutrition vs Holistic Nutrition

The ideals and concepts of holistic nutrition and integrative nutrition aren’t all that different. They each focus on aspects of incorporating nutrition into the broader view of health.

Holistic nutrition may look like simply thinking outside of traditional dietary guidelines in order to incorporate what works best for them. This is what IIN calls bio-individuality – that idea we are all unique, and recognizing and honoring our uniqueness is the key to health and happiness. Simply put, what works for one individual might not work for another. Holistic nutrition doesn’t look like avoiding gluten just because your friends do; it’s about doing what works for you. It may also concentrate on food and diet as a first step to combating illness and improving health. To complement their traditional treatments, someone who follows holistic nutrition beliefs may turn to plant-based remedies.

Integrative nutrition is slightly more expansive, as it considers everything not found on your plate. We call this primary food , and it encompasses the many areas of our lives that impact our health and well-being, not just our nutrition. These include things like our environment, career, relationships, spirituality, social life, finances , education, and physical health. Integrative nutrition takes all of these non-nutritional components into account when determining what’s best for your health and diet.

So, while similar, holistic nutrition is just one aspect of integrative nutrition in practice. And integrative nutrition is the full realization of looking at all aspects of your health, not just nutrition.

How to Practice Integrative Nutrition

Many holistic health practitioners incorporate integrative nutrition alongside other health professionals to provide robust, diverse, and effective care. For example, a Health Coach works with clients to set up and reach health goals, but they do not prescribe diet plans nor diagnose or treat medical conditions.

Practicing integrative nutrition may look like incorporating integrative nutrition concepts into your daily dietary choices or encouraging others to follow the concepts through work as a Health Coach or holistic dietitian. How you choose to practice integrative nutrition will differ from day to day, person to person, and need to need.

Take care of your gut microbiome

Over 70% of your immune system lives in your gut, and it’s important that you support your gut environment through proper diet and lifestyle changes. Processed foods can negatively affect the lining of your gut, leading to a range of health issues, like leaky gut , bloating, gas, indigestion, chronic inflammation , and brain fog. Research recommends eating plenty of fiber, staying hydrated, and being physically active.

Focus on whole foods

Getting the essential nutrients found in fruits, vegetables, whole grains, high-quality proteins, and healthy fats is a key tenet of integrative nutrition. Eating a diet high in whole foods can help you to crowd out parts of your diet that may be negatively impacting your overall health.

Indulge in primary foods

Things like your stress levels, sleep routine, quality of relationships all impact your body. By looking at the primary foods in your life, integrative nutrition can support areas that may be lacking and help you make more nutritious choices. For example: Poor sleep habits can contribute to higher stress levels, which in turn may disrupt the endocrine system. This disruption can lead to reaching for quick hits of sugar and processed foods, which can then raise stress levels even higher.

Benefits of Practicing Integrative Nutrition

Integrative nutrition emphasizes the idea that “food is medicine,” which mirrors the stance that functional medicine takes on using diet to treat illnesses. Practicing integrative nutrition allows you to tailor your food choices to your unique physical needs. For practitioners such as functional medicine doctors and dietitians, integrative nutrition is the natural approach to take because they can customize recommendations based on their patient’s full history and lifestyle.

Many common medical complaints have shown to react well to changes in diet, either alone or alongside traditional medicines. According to research, integrative nutrition has shown to be effective in treating the cause of or improving the symptoms of:

Diabetes
Kidney disease
Hypertension
Irritable bowel syndrome
Thyroid disorders
PCOS
Cardiovascular disease
Mood and memory disorders, like Alzheimer’s and depression
Some cancers, like colon cancer and breast cancer

How to Get Serious About Integrative Nutrition

Integrative nutrition connects the dots between physical, mental, and emotional wellness and how we think about ourselves and the foods we eat. Nutrition is a key aspect of health, but it’s just one part of the health equation. By focusing on nourishing each of these dimensions of health and wellness , you can show up in your life as the best version of yourself.

If you’re interested in changing your life – and the lives of those around you – the tenets of integrative nutrition is just one part of The Health Coach Training Program. The renowned online program will teach you how to approach health from a holistic perspective and find the diet and lifestyle that works for you – a core IIN concept called bio-individuality. This core concept helps our students and graduates transform their own lives and the lives of others through their work as Health Coaches! Check out our free Curriculum Guide for more information.

How to Successfully Navigate Holiday Parties: 7 Tips from a Health Coach

Wed, 30 Nov 2022 23:22:00 GMT

Kiran Dodeja Smith, IIN Content Writer

Holidays are on the horizon, and the requisite parties and annual celebrations are about to commence. But this doesn’t have to mean ditching diets and revoking routines until resolution time comes in the New Year. There are tried and true ways to successfully navigate holiday parties while having fun, making memories, enjoying the company, all while staying healthy!

1. Begin with a pre-party

This doesn’t mean what it meant in college! Holiday pre-partying includes ensuring you are hydrated and not showing up to gatherings overly hungry. The ‘never grocery shop when you’re hungry’ rule applies to parties as well. Having a small, healthy snack before you leave can offset the knee-jerk reaction to dive into the chips and cookies. When you do arrive, opt for healthier choices like raw vegetables with hummus. Having a pre-party snack will ensure you don’t overindulge and will help you get in some healthy foods prior to the celebration.

Should you choose to partake in drinking alcohol, make sure you’re keeping hydrated throughout the day. This can also help offset increased sodium consumption that’s common in holiday fare.

2. Don’t forget movement

Making sure to move during the holidays should be high on your priority list. This may take some pre-planning, so put it into your calendar or planner, or find a friend (or Health Coach!) to assist with accountability. Research shows that only 30 minutes of exercise can reduce your junk food cravings !

3. Sleep is super important

It’s easy to get stressed, both from “good” and “bad” sources , especially during the holiday season . Giving your body adequate rest is important at all times of the year, but even more so when there is a greater chance of getting run down. Make sure to find time to relax throughout the week and if possible, ditch the drinking a few hours before going to bed to try to ensure a more restful night of sleep .

4. Bring your bestie

Your best choice of foods, that is. Offer to bring along a dish and ensure that it’s a healthy option. This will (selfishly) give you a solid selection to choose from, but others will also thank you! Healthier dishes tend to offer lots of fresh colors, and you can be mindful of sugar , salt, and other aspects when choosing and making a dish.

5. One and done

Fill up one plate and be done. But know this up front—make your choices wisely knowing that this is the plan.

Peruse the food choices prior to making your selections so that you are aware of all the offerings. Mentally plan with what looks the best and what you’d like to enjoy. Remember to include lots of color and variety. It’s okay to enjoy some goodies —try small bites of one or two and see if that fulfills you. Balance is key!

6. Liquid calories count

Whatever choices of beverages you choose to include, know that they count towards the “big picture” as well. If alcohol is your thing , know that lots of holiday cocktails are often full of sugar from fruit juices, soda, and liqueurs. Opt for a simple glass or wine, or even a wine spritzer (half wine, half sparkling water). If you prefer hard liquor, mix it with sparkling water and a slice of lime or lemon.

7. Give yourself grace

Beating yourself up after overindulging is never a winning tactic. Fasting, over-exercising , or practicing other restrictive tactics to make up for what you may consider to have been poor choices lead to feelings of inadequacy and lower self-esteem.

Instead, practice self-compassion and remember all the positive behaviors you have incorporated into your lifestyle thus far. Attempt to get back into your routines as soon as possible after the holiday party season and remember that it’s the long-term practices you put into place that best benefit your well-being.

The Bottom Line

Health is a journey, not a destination. There will be bumps in the road, and yes, many of them can potentially come during holiday season. Remember that you are in it for the long haul, and this is just a different time to navigate. With the above suggestions, I'm confident that you can successfully navigate holiday parties this year and every year – you got this!

The Truth Behind Six Health and Wellness Myths

Mon, 31 Oct 2022 22:17:00 GMT

Katy Weniger , IIN Content Writer

You’ve likely heard a claim about a food, exercise regimen, or wellness trend, and shared it with others, only to find out later that it’s either inaccurate or flat-out untrue. Few fields are as rife with misinformation as health and wellness.

The overlap between sound scientific research and the emotional component of personal health leaves the space wide open for misinterpretation, which isn’t a bad thing. However, companies will take advantage, especially when looking to sell you a product that will miraculously solve all your health concerns! Learning to discern whether claims are valid or have truth to them will take time and practice, and we’re here to help.

How to tell fact from fiction

With social media, ideas and claims reach large audiences super quickly, and it’s good to be skeptical of claims that sound too good to be true. Before trusting information , make sure it’s legitimate.

Consider the source. Click away from the story to investigate the site it originated from, including its mission and other articles.

Read beyond the headline. Headlines are written to grab your attention, but often don’t tell the whole story. Make sure to read the entire article, not just take the headline at face value.

Research the author. Is the author (or group) credible? Have they written about this kind of information before? Do they have any ties to businesses sponsoring them or the piece they’ve written? Are they real?

Where’s the support? Make sure any claims are backed up by real, credible evidence from reliable sources. Click on provided links to explore the information they give as support.

Check the date. Old information – especially in the health and wellness community – can have been proven wrong. Outdated facts and figures can tell a completely different story than current information provides.

Six Health and Wellness Myths and the Truth Behind Them

Health and wellness myths range from slightly suspicious to downright dangerous. These six health and wellness myths have been circulating for years – let's break down the myths and explore the facts instead.

Myth #1: Eggs are bad for you

Few foods have as controversial a history as the incredible, edible egg. Long an affordable, protein-rich staple of diets around the world, the egg has been maligned for its high cholesterol content in recent decades.

High cholesterol is a serious health issue. Cholesterol is a waxy substance naturally produced by your liver; in excess, it can clog arteries and cause stroke and heart attack. For many years, the US government’s dietary guidelines have cautioned against eating foods like shrimp and eggs, citing older, observational studies that found that eating yolks and other cholesterol-rich foods caused a rise in cholesterol levels.

Myth Busted: In recent years, scientists and doctors have been calling these studies into question. Research now shows there’s only a weak relationship between the amount of cholesterol a person consumes, and their blood cholesterol levels. In a now-infamous study from Harvard , researchers found that eating about an egg a day was not associated with a higher risk of heart disease .

Myth #2: Drinking lemon water in the morning causes weight loss

Lemon water – especially first thing in the morning – is touted as a near-miracle by influencers and everyday people alike. Proponents claim that drinking lemon water kick-starts weight loss, improves digestive health, clears skin, and increases energy levels.

Myth Busted: While upping your water intake can help improve your gut health, provide clearer skin, increase energy levels, and help with weight loss , it’s just one part of the puzzle. Weight loss is achieved through a combination of diet and exercise and is not recommended to be done in dramatic or dangerous ways. Plus, too much citric acid – what makes lemon sour – can erode tooth enamel and increase your chances of developing heartburn through increased gastric acid production.

Myth #3: Cracking your knuckles leads to arthritis

Arthritis develops when cartilage within the joint breaks down and allows the bones to rub together. Your joints are surrounded by a synovial membrane, which contains synovial fluid that lubricates them and prevents them from grinding together. When you crack your knuckles, you’re pulling your joints apart. This stretch causes an air bubble to form in the fluid, which eventually pops, creating that familiar sound.

Myth Busted: The sound of knuckles cracking is simply a release of gases from between the joints. Joints may creak, crack, and pop, but those noises typically have nothing to do with your risk of arthritis. Just because the practice doesn’t cause arthritis, many say it’s still a good idea to avoid popping joints when possible. Chronic knuckle-cracking may lead to reduced grip strength.

Myth #4: You only have to use sunscreen on sunny days

Skincare is essential , especially on days you’re spending time outdoors. And it sort of makes sense – the sun is out, so we need to wear sunscreen. The sun is strongest between the hours of 10 AM and 4 PM, and the sun’s UVA and UVB rays can even penetrate windows that don’t have a UV protection layer on them.

Myth Busted: Sunscreen on sunny days is a good start, but dermatologists recommend wearing sunscreen every single day. Skin cancer is the most common form of cancer in the United States, with one in five adults affected in their lifetimes. And though most people think we need sun exposure to get vitamin D, certain foods can contribute up to 20% of our daily vitamin D requirements.

Myth #5: Natural sugars are better for you than refined or added sugars

Sugar seems like a swear word these days! The introduction of more types of refined sugar into the market in recent years has only intensified the discussion around its impact on health. Within the category of refined sugars are added sugars, including high fructose corn syrup (HFCS), cane sugar, dextrose, malt sugar, fruit juice concentrates, and more. Natural sugars are those that occur naturally within food (has not been added) and include fructose (in fruits) and lactose (in dairy).

Myth Busted: While sugar can contribute to weight gain, obesity, diabetes, and cancer, research shows that your body cannot differentiate between naturally occurring sugars and added sugars. This doesn’t make an apple and a cookie nutritionally equivalent, only that sugar is sugar. However, you must consider the other ingredients present. For example, an apple is high in sugar, but it’s also full of essential nutrients like fiber.

Myth #6: Organic produce is pesticide-free

Conventional farming can use genetically modified crops that are resistant to disease and pests, as well as use pesticides to do the same. Pesticides are chemicals sprayed onto crops that help prevent disease and pests, too. Organic produce is defined by the USDA as produce “certified to have grown on soil that had no prohibited substances applied for three years before harvest,” as has long been considered the gold standard for produce.

Myth Busted: Organic produce does use pesticides. While these levels are lower than conventionally farmed produce, it doesn’t guarantee that they are free from pesticides and other processes to protect the plants while they grow. And if organic produce is grown alongside conventional farms, it can be exposed to airborne pesticides.

The Bottom Line

If you ever hear a claim that sounds too good to be true, it probably is. Be sure to use common sense, be skeptical, and always back up your information with reliable sources. And remember that what works for you may not work for others, and vice versa. IIN calls this bio-individuality : the idea that everyone has their own path to health and happiness.

Food and Your Mood: Its Impacts on Mental Health

Thu, 06 Oct 2022 15:23:00 GMT

Katy Weniger, IIN Content Writer

Good mental health translates to good physical health – and the inverse is also true. Being physically well affects mental health. Research shows that proper nutrition and regular exercise play an enormous role in supporting mental well-being. It’s also harder to keep mentally well when you’re eating less-than-nutritious foods . Studies show that fast food (a convenient, easy choice for those struggling with their mental health) can lead to feelings of depression and higher levels of anxiety.

So how does diet actually impact your mood? Let’s travel to the gut and find out!

The Two-Way Connection of Nutrition and Mental Health

Mental illness is one of the most common conditions that affect people worldwide. According to research published in June 2022 by the World Health Organization (WHO), nearly a billion people around the globe suffer from some form of mental disorder. The figure gets even grimmer when you realize that it includes nearly one in seven teenagers worldwide.

The WHO also found that rates of depression and anxiety have skyrocketed 25% since the beginning of the COVID-19 pandemic. And according to WHO director-general Tedros Adhanom Ghebreyesus, “Good mental health translates to good physical health.... Investment into mental health is an investment into a better life and future for all.”

If you have a mental illness, struggle emotionally, or have mental health concerns – or know someone who does – there are ways to get help. Organizations like CheckPoint , HelpGuide , and the National Institute of Mental Health all offer resources to find help for you, a friend, or a family member.

The relationship between the food you eat and your gut

Have you ever been nauseated before important events? Do feelings of anxiety send you running to the restroom? The gastrointestinal (GI) system is highly sensitive to our emotions – there’s a reason it’s known as a “gut feeling.”

Your GI tract is home to trillions of bacteria that influence the production of neurotransmitters, which are chemical substances that work around the clock to carry messages from the gut to your brain (and then back to the gut – it's a feedback loop). A well-rounded diet promotes the growth of bacteria that improve neurotransmitter function, while a poor diet can lead to inflammation and slow down production of neurotransmitters. Two chemicals integral to good mental health – dopamine and serotonin – are part of this process as well. Serotonin, in particular, is mainly manufactured in the GI tract, which means that feeding your healthy gut bacteria leads to proper production of this feel-good hormone.

This connection between gut and brain has become clearer over the years, with research revealing that they are intricately linked. Poor gut health has even been reported as one possible cause for several mental disorders, including anxiety and depression. Stress can exacerbate digestive problems, and digestive upset contributes to stress levels. Managing mental health and gut health are nearly one and the same.

Six Foods to Boost Your Mental Health

Certain foods and food groups have the potential to improve your mental health, working as a complement to appropriate coaching, psychological counseling, and any medications your care team determines necessary.

Whole grains

Whole grains are digested more slowly than processed grains, reducing blood sugar spikes that can cause inflammation and, therefore, spikes in anxiety. The creator of the Anti-Inflammatory Diet and Food Pyramid , Andrew Weil, MD, recommends eating at least three to five servings of whole grains each day to improve inflammation levels. Whole grains include brown rice and wild rice, barley, steel-cut oats , and quinoa.

Fermented foods

Fermented foods are key to a healthy digestive system and gut, as they balance the ratio between good and bad bacteria. They have both probiotics and prebiotics, which are crucial for gut health. An Oxford University study shows that eating prebiotics – foods that feed probiotics to create a healthy gut – reduces cortisol (the stress hormone) response , improving emotional well-being. Fermented foods include kimchi, sauerkraut, pickles, kombucha, and kefir.

Leafy greens and cruciferous vegetables

Leafy greens, such as kale, spinach, collards, and Swiss chard, are high in folate , which helps your body manufacture the mood-regulating chemicals serotonin and dopamine. Higher levels of these “happy hormones” correlate to lower levels of cortisol in the bloodstream.

Cruciferous vegetables like broccoli, cauliflower, and cabbage contain high levels of fiber, a key component in supporting gut health. Researchers found that a diet including enough fiber “potentially lowers inflammation by modifying both the pH and the permeability of the gut.” Lower levels of inflammation can then alter neurotransmitter connections and reduce symptoms of depression.

Foods high in omega-3s

Research shows that rates of depression are lower in countries where the populations consume higher amounts of fish . It’s thought that the essential omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – which help develop brain tissue – can prevent depression and anxiety. Foods high in omega-3 fatty acids include salmon and cod , chia seeds, walnuts, and flaxseed.

Garlic and onions

Members of the allium family, garlic and onions are rich in prebiotics, delivering fiber and nutrition to your gut microbiome. Allium flavanols have anti-inflammatory effects and can prevent oxidative stress that’s been linked to depression and anxiety.

Foods high in vitamin D

Rates of depression are higher in people who have a vitamin D deficiency . It’s also thought to play a role in seasonal affective disorder , or SAD – depression that commonly starts in the fall, lasts through winter, and subsides in the sunnier spring and summer months. Our bodies produce vitamin D after sun exposure, but too much sun exposure can lead to an increased risk of developing skin cancer. Foods high in vitamin D include eggs , mackerel, mushrooms, and vitamin D–fortified milk.

The Bottom Line

The principles of nutritional psychology tell us that psychiatry and nutrition are tied. Psychologist and IIN visiting faculty member Drew Ramsey, MD, emphasizes this connection and recommends focusing on nutrient-dense food as a way to find balance when dealing with food and mental health.

But nutrition is just one part of ensuring mental well-being. Protecting your mental health also involves learning coping skills, allowing yourself to say no when the situation calls for it, practicing meditation and grounding techniques , drinking enough water , and seeking help from professionals when you need to.

IIN takes an integrative and holistic approach to wellness, embracing and teaching the concept of integrative nutrition. Integrating all aspects of well-being – from adequate nutrition to fostering positive relationships to having a fulfilling career – helps to create a well-rounded, satisfying life.

Health Coach Day 2022 Recap: A Global Day of Wellness Recognition

Tue, 30 Aug 2022 16:13:00 GMT

Integrative Nutrition, Content Writer

To express gratitude for the Health Coaches in our community spreading the ripple effect of health and happiness, we hosted our second annual virtual Health Coach Day , complete with meditation, full-body movement, cooking, career development discussions, and so much more!

Now more than ever, Health Coaches are needed to help reduce the prevalence of lifestyle-related diseases and guide people to find health and balance in all areas of their lives. Today, Health Coaches are supporting their communities even further as we collectively continue to experience economic stress and uncertainty as well as find new ways of finding balance as we emerge from the grip of the pandemic. The past few years taught us how important it is to take care of our health from all angles, from feeling fulfilled in our careers and relationships to finding joy and improving physical activity.

Health Coach Day focused on three pillars: community, education, and service. The events echoed these themes to create a day full of inspiration, learning, and motivation to continue working to improve health and happiness around the world.

Here’s What Health Coach Day 2022 Looked Like

Health Coach Day – Community

Maria Jose Flaqué , an Integrative Nutrition Health Coach who’s taken her coaching globally, led a meditation to ground everyone in the day and promote focus and presence.

Catalina Aristizabal , yoga expert, cofounder of Terra Mistica , and Integrative Nutrition Health Coach, led a mindful yoga flow from Colombia. The practice of yoga may be done alone or in a class with a group of people, but it has the power to connect you to yourself and your surroundings for more alignment and balance.

Health Coach Day – Education

Lauren Berlingeri , founder of HigherDOSE and IIN graduate, led a session on biohacking basics to boost your mood. She outlined the following 10 tips:

Hot and cold therapy – Options include utilizing a sauna and taking a cold plunge. Infrared saunas and cold showers are also great options.
Grounding – Take walks outside barefoot, especially after having a stressful day or working online.
Regular bodywork – This could involve massage, acupuncture, or physical therapy.
Movement and exercise – Choose any type of movement that works for your body and makes you feel great! Try yoga, cycling, swimming, biking, or simply walking.
Sun gazing – This refers to the practice of looking at the sun for 30 minutes during sunrise and 30 minutes before sunset.
No blue light after 6pm – Blue light can disrupt your circadian rhythm (namely, your sleep/wake cycle) and consequently impact your mood.
Deep connection with loved ones – Spending more time with those who matter most to you is a guaranteed way to boost your mood.
Eating intentionally and with bio-individual health in mind – Learn what foods work best for you , which will improve your nutrition and, in turn, positively impact your well-being.
Deep, restful sleep – Getting at least seven to nine hours of sleep a night will help to balance your mood.
Lymphatic drainage – Your lymphatic system helps filter and drain fluid from the body, and practices such as dry brushing, drinking plenty of water , moving your body, and receiving lymphatic drainage treatments like massage can help keep your body in balance.

Elise Museles , Integrative Nutrition Health Coach and Environmental Working Group (EWG) Board Member, joined us to share actionable tips and practices for living sustainably, including:

How to reduce food waste
EWG guides and insights
Small ways to act and reduce environmental anxiety
Dropping perfectionism when it comes to sustainability

“Action inspires action. You don’t have to be perfect.” ‒ Elise Museles

Sisters, entrepreneurs, and IIN alums Bobbi Brown and Linda Arrandt joined us to discuss all things integrative nutrition and beauty, including:

Their personal wellness journeys
Their favorite IIN core concepts, such as IIN’s Circle of Life , “ crowding out ,” and bio-individuality
Healthy travel tips
Finding flexibility and grace in wellness
Growing a health and wellness business, and much more!

Danielle DuBoise , cofounder and co-CEO of Sakara Life and IIN graduate, led a Lunch & Learn session on the pillars of nutrition and what inspired her to enroll in IIN’s Health Coach Training Program. Originally pursuing a career in medicine, Danielle realized she wanted to pivot her focus on preventive health ‒ and that kick-started her wellness journey.

Some of Danielle’s pillars of nutrition include:

Eat leafy greens.
Be mindful of consuming certain processed oils.
Focus on quality, anti-inflammatory food .
Shift your food mindset to eating what makes you feel good.
Find a quality probiotic , especially for when you’re traveling.

Health Coach Day – Service

Sign the United States petition to support Health Coaches – This Change.org petition advocates for the U.S. Congress to formally acknowledge the role Health Coaches play in the greater healthcare system to improve health outcomes as well as fix the unsustainable healthcare model by bringing in more Health Coaches.

Sign the international petition to support Health Coaches – This Change.org petition advocates for the World Health Organization to formally acknowledge the role Health Coaches play in reversing the global health crisis.

Keep the Spirit of Health Coach Day Going

Health coaching isn’t just a profession; it’s a way of life . IIN is inspired daily by the incredible community of Health Coaches who are spreading the ripple effect of health and happiness through their work around the world. Learn more about the IIN global community and get IINspired to make a difference.

Seven Foods that Reduce Cortisol Levels: Destress Your Diet

Thu, 28 Jul 2022 19:44:00 GMT

Katy Weniger , IIN Content Writer

Cortisol is a stress hormone produced by the adrenal glands. This hormone is key in helping your body deal with stressful situations.

Short-term cortisol release helps you to run from danger, and cortisol levels are meant to drop once the stressful event is over, such as getting away from a lion that was chasing you. When cortisol levels remain high – when the body doesn’t recognize that stress isn’t a physical threat – your body remains in “fight or flight” mode and ends up paying the toll.

What Does Cortisol Do to the Body?

Cortisol is your body’s primary stress hormone; its release can be triggered by any type of stress: a late deadline, a missed alarm, as well as actual danger like getting into a car accident or experiencing a natural disaster. No matter the cause, your body secretes cortisol.

Normally, the release of this stress hormone is a good thing, as it causes your body to quickly mobilize glucose into the bloodstream. This increase in blood sugar is meant to fuel your muscles and give your body a boost of energy so you can respond to the stressor rapidly.

However, several health issues can arise if your cortisol levels remain high, as they do for many people who experience stress at work, at home, and in their daily lives.

Symptoms of high cortisol levels include:

Digestive issues like IBS
Fatigue and insomnia
Lowered immune function
Weight gain
Headaches
Increased blood pressure

Seven Foods That Reduce Cortisol Levels

Lowering stress levels, and consequently cortisol levels, comes down to three basics: getting enough sleep, exercising, and managing your mental health. But did you know there are some foods that can lower stress levels, too?

Green Tea

Green tea is high in L-theanine , an amino acid that helps ease levels of stress and anxiety. Although green tea is high in caffeine, low-caffeine green tea has been shown to improve sleep health .

B-vitamin rich foods

Several studies have linked high doses of vitamin B with lowered stress levels due to their ability to regulate the adrenal glands (which control cortisol production) as well as the body’s serotonin and norepinephrine levels. Foods rich in vitamin B can also aid in heart and brain function.

Such foods include:

Lean proteins, like chicken, fish, eggs, and turkey
Nutritional yeast
Fortified cereals

Leafy greens

Leafy greens, such as kale, spinach, collards, and Swiss chard are high in folate, which helps your body manufacture mood-regulating neurotransmitters like serotonin and dopamine. Higher levels of these “happy hormones” correlate to lower levels of cortisol in the bloodstream.

Fish

Fish (including salmon, cod, tuna, and halibut) provide essential omega-3 fatty acids, which work to keep cortisol levels from rising during bouts of anxiety. Studies have found that fish oils “inhibit the adrenal activation elicited by stress.”

Avocados

Avocados are high in magnesium, a vitamin that assists in the regulation of blood pressure. A 2020 study also found that magnesium deficiency can increase susceptibility to stress, which may amplify symptoms of anxiety .

Seeds

Like fish, many seeds are high in omega-3 fatty acids, and several varieties (including almonds and sunflower seeds) are high in vitamins A, C, and E. These vitamins can help prevent cell damage to the brain, allowing your brain to interpret stressors more accurately, resulting in less unnecessary stress on the body.

Fermented foods

Fermented foods, like kombucha, yogurt, sauerkraut , kimchi, and pickles, are chock full of good-for-your-gut probiotics . Probiotics can play a role in “alleviating negative emotions, reducing abnormal behaviors , improving cognitive function...and relieving psychological stress.”

Foods to Avoid for Reducing Cortisol Levels

Comfort food and drink can make you feel better in the moment because they taste good or remind you of a warm memory, but their perceived effects may be short-lived.

When it comes to how diet may affect stress levels, many typical comfort foods are found on the list of foods to avoid, as they contain compounds or ingredients that have been linked to stress, anxiety, and depression.

Alcohol

Although alcohol can have a place in a healthy lifestyle, excess alcohol consumption – defined as more than two drinks per day for men and one drink per day for women – can lead to weight gain, liver disease, heart problems, and some cancers. Heavy use of alcohol leads to an elevation of cortisol levels , too.

Coffee

Caffeine has been shown to increase stress and anxiety levels in children, and it may also have negative effects on stress and anxiety levels in adults who consume it in high amounts. How one tolerates caffeine is truly bio-individual! Try swapping one of your daily coffees for matcha or green tea. While they contain the same amount of caffeine cup for cup, the compounds found in green tea help release caffeine into the bloodstream more slowly.

Processed foods

Processed foods, which can include many breads, potato chips, and candy, were found to affect feelings of anxiety and overall mental health. Other highly processed foods include ice cream, hot dogs, energy drinks, cookies, and foods high in fructose corn syrup.

The Bottom Line

Although stress is a normal part of the human experience, prolonged stress can be detrimental to your health. Managing stress can’t be done with diet alone. Sandra Emmanouilides, an Integrative Nutrition Health Coach, recommends investing in mental wellness , connecting with nature, practicing self-care, and moving your body. Exercise can reduce anxiety by making your brain’s fight-or-flight system less reactive.

Kick-Start Your Summer: How to Pack a Plant-Based Picnic

Thu, 23 Jun 2022 19:42:00 GMT

Kelly de Martin, IIN Content Writer

For many countries in the Northern Hemisphere, the month of May signifies new beginnings and fresh starts. Spring, thanks to its warmer weather, brings a chance to embrace the great outdoors and soak up the sunshine. While countries in the Southern Hemisphere are heading into winter, very few of them are bitterly cold and snowy, since the sun still regularly makes an appearance throughout May, despite the chill in the air.

Picnics are a great way to get outside and enjoy the sunshine. Outdoor picnics come with a range of evidence-based health benefits, including the opportunity for social connection, spending time with loved ones, being in nature , and absorbing some essential vitamin D – plus spending time outdoors in the sunshine has even shown to support our sleep cycle !

May offers several opportunities to gather and enjoy a picnic in nature. Mother’s Day is celebrated in a number of countries throughout the world on the first weekend of May. In the United States, Memorial Day is a time to gather and remember those lost in service, with barbecues and picnics frequently making an appearance. In the United Kingdom and many other European countries, May Day is a holiday celebrating spring, rebirth, and fertility.

Make the most of the outdoors by following these simple tips for getting more from your picnics this season.

Get Together

Picnics present an opportunity to gather with your nearest and dearest. As the world continues to recover from a time of disconnect, creating space for intentional social connection has never been more important. Whether it’s a gathering for a holiday, a birthday celebration, or simply a catch-up with friends, a picnic is a great option for bringing people together. The people you surround yourself with and the experiences you share as just as important for whole-person health as the food you eat. At IIN, we call this primary food . When our primary food requirements are met, we can live healthier, happier lives.

Eat the Rainbow

Picnics do not have to involve an elaborate spread or require an abundance of preparation. Consider creating a colorful grazing platter of healthy, fiber-rich, whole foods. Simply cut up fruits and vegetables in advance and assemble your platter on a large breadboard. When choosing foods to include, consider using seasonally available foods for your location. If you’re based in the United States, the Seasonal Food Guide is a great resource to learn about what’s in season near you.

Grazing Platter Suggestions:

Vegetables

Baby tomatoes
Celery/carrot/capsicum sticks
Olives
Cucumber/Qukes
Snow peas

Fruit

Watermelon
Grapes
Kiwi slices
Mango
Orange segments
Berries

Nuts
Falafel
Sourdough slices/flatbread
Natural crackers
Natural popcorn
Dips (See recipes below)

Dip It

Dips are a delicious sidekick for vegetable sticks such as carrot, celery, and capsicum. Store-bought options are often laden with hidden additives and unnecessary emulsifiers, which can wreak havoc on gut health. Fortunately, with the help of a trusty food processor, whole-food dips are super easy to whip up for your next outdoor picnic. Give the vegan and gluten-free options below a go. For each recipe, place all ingredients into a food processor and blend on high to your desired consistency. Add salt and pepper to taste and garnish with sesame seeds, paprika, olive oil, pine nuts or chopped parsley.

Roasted Beetroot Dip

Ingredients

6 beetroots, roasted
2 tablespoons tahini
1 clove garlic
Juice of 1 lemon
1/2 red chili, seeds removed (optional)
1-1/2 tablespoons olive oil
Dash water

Hummus

Ingredients

1/2 cup tahini
2 garlic cloves
1/4 cup olive oil
2 (15-ounce/400g) cans chickpeas (garbanzo beans), drained
Juice of 2 lemons
Dash cold water
1/2 teaspoon salt

Roasted Red Pepper Dip

Ingredients

3 red peppers, roasted
1 tablespoon olive oil
2 cloves garlic
1 cup cashews
1/4 teaspoon paprika
1/2 teaspoon salt
1 tablespoon lemon juice

Slip, Slop, Slap – Protect Your Skin

Being out in the sun comes with a word of caution. Remember to wear a hat and apply sunscreen every hour if you’re in the sun for an extended period. Insects may also be about, so don’t forget to pack insect repellent or make your own natural version using essential oils such as eucalyptus, clove, peppermint, or citronella.

Go Solo

While there are numerous benefits to enjoying a picnic with loved ones, the same can also be said for spending a bit of time by yourself. Keep a rug and a cushion in the back of your car so you can stop at a park at any given moment for a few meditative moments of stillness and relaxation. Found yourself with 10 extra minutes before your next appointment? Swap out the mindless social scrolling for some time outdoors with yours truly.

Your Picnic Checklist

You certainly don’t need the most Pinterest-worthy blanket and basket to enjoy the picnic benefits. Grab a roomy tote, throw the following items inside, and you’re good to go!

Large chopping board
Sharp knife
Salt and pepper
Extra-virgin olive oil
Plates and cutlery
Water bottle

Finally, don’t forget to picnic responsibly: Take your rubbish with you and dispose of it appropriately. Happy picnicking!

How to Create a Strong Support System: 10 Tips

Thu, 26 May 2022 15:07:00 GMT

Katy Weniger, IIN Content Writer

A social support system refers to a network of people we can turn to for emotional and practical support. This group can include anyone ‒ family members, friends, peers, coworkers, professionals. Social support networks are different from a formal support group that typically meets to assist people in a shared traumatic experience; rather, they’re informal, with no preset framework, and can be tapped for any type of experience you need support with. Having these support networks in place before, during, and after times of struggle can make managing stress and other negative emotions easier.

Benefits of a Support System

Research shows there are many benefits to having a support network in place. People with support systems live longer and are generally healthier, reporting higher levels of overall happiness. These groups can help you be more resilient in times of loss and stress while also improving how you feel during the good times.

Supportive relationships can also bolster you emotionally when you’re feeling down or overwhelmed. Loved ones can listen to your fears and worries, making you feel seen and understood. They can also work with you to solve problems and find alternative solutions as well as help distract you from the situation at hand.

10 Tips to Create an Effective Support System

Building a support system doesn’t happen overnight – and while you can collect people you meet, like in school or at a job, it typically takes more than a shared space to include someone in your desired support group.

Determine who you want in your support system

Look for people who treat you with kindness and respect and have your best interests at heart. It works the opposite way as well: If you have a relationship with someone that no longer serves you, you aren’t obligated to maintain that relationship. Or you simply don’t need to consider them as someone you would go to for support or certain types of support. It’s completely up to you. This advice applies not only to romantic partners but to friendships as well .

Connect with a professional

Working with professionals like therapists , mental health counselors, and Health Coaches is a healthy first step to take when building a support system. Professionals can support you with day-to-day challenges but also delve into the larger issues that smaller issues tend to stem from. Professionals can also give you advice on building your network beyond your relationship with them.

Build confidence

Self-confidence is about more than just feeling good about yourself ‒ it also means believing you deserve love; that your thoughts, feelings, and goals have value; and that you can trust in your own abilities. Surrounding yourself with positive influences can help jump-start this confidence boost .

Attend a support group

Support groups are often where people looking to build their support bases begin. There are support groups for a wide range of experiences, all working toward a similar goal. Members will likely have a unique understanding of your current challenges because they’re dealing with the same issues.

Find a hobby

Hobbies are a simple yet effective way to build a community. Knitting, hiking, cooking, and throwing pottery are all hobbies that will expand the pool for your support group. You don’t even need to physically pursue the hobby in a shared space; many online communities are just as strong as those formed with people you meet in real life.

Get to know your neighbors

Your neighbors can include the people you live near but also coworkers the next desk over, people you see in shared spaces on a college campus, or those you see every morning at the coffee shop. Making the effort to get to know the people you see regularly, even if just to say hello, can jump-start the journey to building your support system.

Find the positives

As humans, we’re hardwired to focus on what’s wrong, but we don’t have to think this way. Just like with building any muscle, cultivating positive thinking takes intention, time, and commitment. Positivity attracts positivity, and even forcing yourself to smile has shown to promote happiness.

Accept help

Approaching people to ask for help isn’t something we all do intuitively. In fact, many people are very hesitant to ask for help, assuming others will see them as weak for needing assistance in dealing with problems. But people who love us want to help us – most times, when friends and family say, “If you need anything, just let me know,” they really do mean it! You can’t get help if you don’t ask for it.

Find nonhuman support

Plants, pets , even stuffed animals can provide great comfort in times of stress. They listen without judgment, provide a sense of responsibility, and can offer a connection just as rewarding as a human one.

Be patient

Creating trusting and healthy relationships takes time. Finding the group you’ll learn to rely on isn’t a quick process; it often takes a lifetime. As you meet people and expand your group, you can grow to appreciate the time it took to build connections.

The Importance of Sustaining Your Support System

Successful, sustainable relationships require constant maintenance. Although some relationships don’t require daily communication to stay intact, others do. Communicating with the different members of your support system will help cut out any confusion about what each relationship requires to last.

Some tips for maintaining these relationships are:

Show your appreciation. Tell your friends and family how important they are to you and thank them for all they give you.
Stay in touch through phone calls, texts, and email.
Be available when you’re needed. True friends come through when times are tough. Be a good listener and allow your friends to confide freely and without being judged.
Support their successes. When you care for someone, you want to see them succeed.
Be honest. Communication is key with all relationships. If someone does something that hurts you, let them know in a healthy way.
Respect the needs of others. Everyone has their limit for social interactions. Know your limits or boundaries and respect those of others, even if they differ from yours.
Learn their love languages (this isn’t just for romantic relationships!). Ways in which you want to be cared for and appreciated may not be the same for members of your support system.

Remember, people in your support system should help you reduce stress , not increase it. They should support your goals and efforts to achieve them, not belittle your feelings, undermine your other relationships, or ignore your feelings.

The Bottom Line

You can prioritize one type of support (like professional), but don’t let the others lag behind – you never know when you’ll need someone. We turn to our support systems in times of need, and they must be in place before we need them. Now is the time to nurture the relationships you already have and to foster new ones.

Diversifying your support system can allow you to rotate who you seek support from in any given circumstance. And your current needs may be different from your needs even six months from now.

HOW TO REDUCE FOOD WASTE (PLUS FIVE ZERO-WASTE RECIPES)

Thu, 28 Apr 2022 15:12:00 GMT

Avocados
Bananas
Cantaloupes
Green onions
Peaches
Pears
Tomatoes

Refrigerating foods that should be kept at room temperature can also cause them to go bad more quickly. Tomatoes, garlic, potatoes, and onions should all be stored at room temperature (anywhere from 20–22°C / 68–72°F).

Learn How to Preserve Food

Canning, pickling, and fermenting are preserving processes that have been around for thousands of years. Preserving food can extend shelf life, shrink your carbon footprint, save you money, and reduce food waste. Be sure to learn how to properly can, pickle, or ferment certain foods, as the bacteria potentially produced during these processes could be harmful.

Use and Repurpose Leftovers

One of the easiest ways to prevent food waste is eating all the food you cook. While you can simply store leftover meals and eat them later in the week, you can also repurpose the leftover components into an entirely new dish. Remember that leftovers can be kept in the fridge for three to four days; any longer than that, and you risk getting food poisoning.

Buy Local

Shopping local farmers’ markets is a great way to invest in your community, enjoy produce at its peak nutritional value, lower your carbon footprint, and reduce food waste. Many small farms use certified organic practices, which reduces the number of synthetic pesticides and chemicals that can pollute the soil and water.

Compost

Food waste contributes to landfill volume, emits greenhouse gases, and is a lost opportunity to create naturally enriched soil that can grow new, healthy foods. While it’s often assumed that you need a large patch of land to compost, tabletop and in-home compost appliances are becoming much more commonplace. Plus many cities have composting programs that allow compost to be picked up at your residence, similar to trash and recycling, or you can bring compost to your local farmers’ market.

Zero-Waste Food Recipes

Cooking can be a relaxing, productive, and enjoyable hobby, but it can produce an enormous amount of waste. Tops, stems, skins, and bones can be transformed into new dishes, to avoid wasting food. These recipes utilize the often-discarded trimmings and turn them into something delicious.

Vegetable Scraps Stock

From Garlic & Zest

Ingredients:

3‒4 cups trimmings from carrots, celery, onions, fennel, turnips, potatoes, or other vegetables
2‒3 cloves garlic, crushed
10‒12 whole peppercorns
2 bay leaves

Instructions:

Place vegetable trimmings in large stockpot or Dutch oven. Fill pot to just above trimmings with cold water; add crushed garlic cloves (skins and all), peppercorns, and bay leaves.
Cover and bring to boil. Reduce heat to simmer and cook for 25‒30 minutes.
Place large sieve over bowl and pour through contents of pot. Press on solids to squeeze out extra liquid. Discard solids.
Broth will last 1 week in refrigerator or 3 months in freezer.

Carrot Top Pesto

From Milk & Cardamom

Ingredients:

2 cups carrot tops
1/4 cup loosely packed basil leaves
1/3 cup roasted pumpkin seeds
1/3 cup Parmesan cheese (or nutritional yeast, to make vegan)
1 tablespoon lemon juice
2 garlic cloves
1/3 cup olive oil
Salt and pepper

Instructions:

Add all ingredients except olive oil to food processor and blend until smooth.
Scrape down sides of bowl; slowly drizzle in olive oil while pulsing pesto.
Spoon into glass jar and top with enough olive oil so pesto is completely covered.
Store in fridge for up to 1 week or in freezer for up to 6 months.

Sweet and Spicy Sautéed Kale Stems

From The Endless Meal

Ingredients:

2 teaspoons olive oil
10‒12 kale stems, picked clean of leaves and chopped into 1-inch pieces
2 tablespoons finely minced onion
1 tablespoon honey or maple syrup
1/2 teaspoon soy sauce
1/2 teaspoon sriracha
Pinch chili flakes
Pinch sea salt

Instructions:

In medium-size frying pan, warm olive oil over medium-high heat. Add kale stems and onion, cooking for 5‒7 minutes, or until kale stems have softened but still have a little crunch.
Remove from heat and stir in honey or maple syrup, soy sauce, sriracha, and chili flakes; season to taste with sea salt.

Broccoli Stem Noodles with Sesame Ginger Dressing

From All Day I Dream About Food

Ingredients:

4 large broccoli stems
2 tablespoon toasted sesame oil
2 tablespoons apple cider vinegar
1 tablespoon coconut aminos or soy sauce
2 cloves garlic, minced
1 teaspoon grated ginger
1/2 teaspoon salt
1/2 teaspoon pepper
1/8 teaspoon red pepper flakes
2 tablespoons toasted sesame seeds

Instructions:

Wash broccoli stems and trim ends.
Cut into “noodles” using spiral vegetable cutter or peeler. Place noodles in large mixing bowl.
In small bowl, combine sesame oil, apple cider vinegar, coconut aminos or soy sauce, garlic, ginger, salt, pepper, and red pepper flakes.
Drizzle over broccoli noodles and toss to combine. Sprinkle with sesame seeds.

Root Vegetable Peel Chips

From The Spruce Eats

Ingredients:

3 cups dried vegetable peels, and/or fruit peels (e.g., russet potatoes, sweet potatoes, carrots, apples, beets)
1 tablespoon vegetable or canola oil
3/4 teaspoon salt, plus more for serving
1 tablespoon nutritional yeast, plus more for serving

Instructions:

Preheat oven to 400° Lay peels on 2 paper towel‒lined rimmed baking sheets and pat dry. Let sit for 10 minutes to continue to air-dry.
Place peels in large bowl, then add oil, salt, and nutritional yeast. Toss to coat evenly.
Discard paper towels from rimmed baking sheets, evenly divide peels between sheets, and spread out in single layers.
Bake for 20 minutes (checking at 15 minutes, as oven temperatures vary), or until peels are golden brown and crispy, rotating baking sheets halfway.
Taste chips; adjust seasoning with more salt and nutritional yeast if desired.

The Bottom Line
As individuals, we can make small changes to reduce how much food we waste . While we may never be absolutely zero waste, making the effort is what matters most. Making changes to the way we shop for, cook, and eat food will help reduce the environmental impact and create a healthier planet.

THE ART OF BALANCE: FOUR WAYS FENG SHUI CAN IMPROVE YOUR HEALTH

Thu, 21 Apr 2022 15:05:00 GMT

Jackie Moncada, Content Writer

Have you ever decluttered a room and felt an overwhelming sense of calm? That feeling isn’t a placebo effect – it’s feng shui. According to the principles of feng shui, clutter is a negative obstacle that must be fixed in order to promote the flow of natural energy. This is even rooted in psychology, with the belief that leaving a room cluttered leaves the brain feeling frustrated, anxious, and overwhelmed.

What Is Feng Shui?

Feng shui is an ancient Chinese practice that provides strategies to better handle your environment, which often translates to the way you arrange buildings, furniture, and space. This practice aims to provide harmonizing energy that can shift the way you feel as well as promote balance and peace.

Feng shui has roots in Taoism, and the practice is said to stem from the Taoist belief in qi (pronounced chee), or life force. Qi is made up of yin and yang, opposing but complementary elemental forces. Taoists believe that when yin and yang are balanced, the flow of qi is improved, and any bad energy’s kept away. Many people believe that if feng shui principles are properly applied, the practice can bring success, luck, and improved health.

When it comes to feng shui in a home: Since qi can enter and leave through doors and windows, many rules of the practice will dictate which items to place near or far from those openings. Much of the practice also involves the five elements – water, fire, earth, wood, and metal. Mixing, combining, or removing items can quickly change the flow of positive qi. Each of the five elements also brings suggestions for colors and shapes of items; for example, elements for earth typically have organic shapes and include tones of brown, green, orange, and yellow.

Four Ways Feng Shui Can Improve Your Health

Feng shui’s been practiced for thousands of years in China and is gaining popularity around the world, from workplaces to homes. In work spaces , the flow of qi can affect employee performance, and incorporating elements of feng shui has been said to positively influence business transactions .

It May Improve Your Focus

Focus is something most people wish they could package and unleash. Millions of children and adults have been prescribed ADHD medication because of an inability to focus well. Feng shui isn’t a solution to ADHD, but it may improve minor issues associated with the inability to focus .

Simple tasks like cleaning out old spaces and even using art in a specific way may improve focus . According to feng shui rules, arranging your workspace to face east or north can improve energy needed for concentration ‒ and your back should never face the door, as that invites negative energy.

It Can Enhance Your Sleep Quality

Good-quality sleep is essential for metabolic health, mental health, and physical health. Without restorative sleep, the body goes into survival mode. There are many ways to improve your sleep, such as with natural supplements, blue light glasses, and a good bedtime routine ‒ but how relaxing is your environment when it’s time to hit the hay?

Did you know that clutter can keep you awake just as much as blue light? Feng shui provides a calming environment through rearranging furniture and pictures and even adding some new pieces. When you declutter your space, you declutter your mind, which helps to promote more restful sleep.

It May Reduce Stress and Improve Your Emotional Well-being

Chronic stress affects millions of people worldwide, and it’s one of the top reasons people frequent the doctor’s office. Many people live with chronic stress and have an excess of cortisol, a stress hormone. When the level of cortisol is too high, it can affect mental and emotional health, from mood to energy.

Practicing feng shui can be grounding, working to make your environment more peaceful.

Feng shui relies heavily on nature and plants , which have been shown to improve emotional health by reducing stress levels . Having less clutter in your home can lower stress levels, too.

It May Improve Your Eating Habits

Feng shui may offer tips to improve your eating habits by utilizing color in strategic ways. The color blue has shown to lower blood pressure and heart rate, and the principles of feng shui say that eating from blue plates can help you eat more mindfully.

Mindful eating can help improve digestion and even promote weight loss, as you’re consciously slowing down the pace of your meals and potentially reducing portion sizes because you allow yourself to listen to fullness cues.

Removing kitchen clutter is another way to practice feng shui. Cooking and dining in an energy-balanced environment can reduce stress and keep eating habits in check.

The Bottom Line

Feng shui is an ancient practice that promotes a shift in energy by rearranging your environment in a specific, intentional way. By doing so, you may feel calmer and empowered. Perhaps it will bring you some luck and success as well as improve your health by taking small steps. Start by simply rearranging your space – you don’t necessarily need to know all the concepts behind feng shui to do so. Listen to your intuition and try something new. You may surprise yourself with new, positive feelings in your environment that ripple out into other areas of your life!