Elevate Your Nutrition to the Next Level

Many people take a daily multivitamin, which is a great way to fill in nutritional gaps whether you didn’t eat as healthy as you wanted that day or you are missing nutrients due to lifestyle choices i.e. you are on a ketogenic diet or you are a vegetarian. What happens when you need more than a multivitamin? Depending on deficiencies you may have, your lifestyle, or situations in your life like chronic stress, constipation, or a weakened immune system you may need a boost that goes beyond your daily vitamin. This month we will talk about the different types of nutrients that can help elevate your nutrition to the next level – helping you feel your best.

Adaptogens

Adaptogens help our body deal with mental and physical stressors and can come in a variety of forms including plants, herbs, or medicinal mushrooms.  Adaptogens have been traditionally used in many cultures for thousands of years.  Often they are used to combat fatigue, emotional stress, brain fog, boost the immune system, and for anti-aging properties.

Adaptogens work by supporting the normal function of the HPA axis, also known as the hypothalamic-pituitary-adrenal.  The HPA axis is the central point for the body’s stress response and signals the release of cortisol our primary stress hormone.

Adaptogens that have shown significant and historical benefits

• Ginseng – supports physical and mental stamina and boosts the immune system.
• Ashwagandha – supports the nervous system by addressing stress, anxiety, and cognitive function. Also, ashwagandha has antioxidant properties.
• Rhodiola – Rhodiola Rosea has long been used for mood support, boosting memory, and helping with focus and concentration.
• Cordyceps – Used in TCM or traditional Chinese medicine – cordyceps helps with fatigue, improves exercise performance, and helps boost endurance.
• Schisandra – Also known as ‘five-flavor berry’ or Wu Wei Zi in traditional Chinese medicine – Schisandra supports mental function, physical stamina, and boosts sexual energy.
• Medicinal Mushrooms – along with their immune-boosting properties, medicinal mushrooms have adaptogenic benefits.  Reishi mushrooms help with stress and anxiety.  Chaga mushrooms have anti-inflammatory properties and provide energy.  Lion’s mane boosts cognitive function when working or studying. Many other mushrooms offer medicinal and adaptogenic benefits.

Probiotics

Our gut health is more important than we think and our microbiome needs to be balanced to support good overall health from our immune system to our digestion. The way your body extracts nutrients from your diet, stores fat, or body weight can all be affected by your gut health. Inflammation can lessen the good bacteria in the gut. Eating foods with probiotics or taking a probiotic supplement daily can help give our body the microorganisms it needs to support overall well-being.

Ways to get probiotics each day

• Sauerkraut and kimchi
• Yogurt or Kefir
• Kombucha
• Tempeh
• Miso
• Pickles
• Natto
• Probiotic supplement

Fiber

Dietary fiber, also called roughage or bulk, is the part of plant-derived food that your digestive enzymes cannot completely break down while you digest. Fiber passes through your digestive system mostly intact, through your stomach, intestines, and colon. Found in plants, dietary fiber can be obtained from eating them raw or cooked. They can also be found in fiber supplements.

There are two different kinds of fiber.  Soluble and insoluble.  Some sources of soluble fiber include oats, barley, beans, lentils, and certain fruits and vegetables. Sources of insoluble fiber include dark, leafy vegetables, whole-wheat foods, nuts, seeds, legumes, and many fruits and vegetables.

Fiber keeps your bowels running smoothly, prevents constipation, and keeps you regular. High fiber diets may also prevent colon cancer according to research. Fiber can also help with gastrointestinal disorders including Crohn’s disease, diverticular disease, irritable bowel syndrome, cholelithiasis, duodenal ulcers, hemorrhoids, and Hiatal hernias.  Fiber also helps support blood sugar levels in the normal range, reduces inflammation, helps with weight management, and has longevity benefits.

Omega-3 Fatty Acids

Essential fatty acids or Omega-3 fatty acids include ALA, EPA, and DHA.  Omega-3 is crucial to your health including supporting inflammatory response, mood support, heart health, and brain function.

Types of omega-3 fatty acids

• ALA, also known as alpha-linolenic acid, is found mostly in plant foods, however, it needs to be converted in the body to EPA or DHA, and the humans’ conversion process is insufficient.  ALA is found in kale, spinach, walnuts, soybeans, chia seeds, flax seeds, and hemp.
• EPA, also known as eicosapentaenoic acid, has anti-inflammatory properties, can help with menopausal hot flashes, and reduce depression symptoms. EPA is found in herring, salmon, shrimp, and sturgeon.
• DHA, also known as docosahexaenoic acid, is crucial for brain development in childhood, brain function in adults, and supports eye retina function. DHA is found in seafood and algae.

Immune Health

Your immune system is your body’s first line of defense against infection.  White blood cells help your body to find foreign invaders including bacteria, viruses, parasites, and fungi.  When found these cells launch an immune attack with antibodies to fight these microbes. Making sure your immune system is healthy and strong is important to your overall health and well-being.

Immune-boosting supplements

• Vitamin C
• Zinc
• Vitamin D
• Elderberry
• Echinacea
• Turmeric
• Ginger
• Garlic
• Honey
• Cinnamon
• Mushrooms
• Probiotics

Sports Nutrition

Exercising regularly supports mood, brain function, and reduces the risk of disease. Sports supplements and herbs can help to increase the benefits of physical fitness either before, or after a workout – as well as to gain muscles, and support strength and endurance.  Immune-boosting supplements include:

Pre-workout

Pre-workout supplements are meant to boost your energy levels and alertness while increasing endurance as well especially for high-intensity workouts such as spin classes, boot camps, and lifting classes.  Because your body uses blood glucose and stored carbs called glycogen – the idea is to have higher levels before you start exercising. Supplements for pre-workout include:

• Beetroot
• Green tea
• Creatine monohydrate
• American ginseng
• Maca root
• Red ginseng

Post-workout

Your body goes through a lot during a workout, so after your workout, you should refuel in the first 30 minutes after exercise.  This should be complex carbohydrates and protein so the glucose replenishes your muscles’ glycogen reserves.  Also, the amino acids from the protein will help with recovery by rebuilding your muscle tissue.  You also need to eat so you can replace the energy you used. The lactic acid build-up is what causes a sore, heavy feeling in your muscles after your workout.  This is caused by an excess of pyruvic acid, the result of your body breaking down glucose. Post-workout supplements include:

• Boswellia
• Eleuthero root
• Tart cherry
• Bromelain.

Plant-Based Protein

Protein is critical to your diet and is one of the main components of our bodies. Protein is found in many foods including dairy, eggs, seafood, meats, legumes, nuts, and seeds. When we eat protein it is broken down and then reformed into new protein in our bodies. There are nine amino acids that humans cannot produce, and these are called essential amino acids, which include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Plant-based protein powder is not just a good choice for vegans, but also those with lactose intolerance or milk allergies. Also, more people are leaning towards plant-based foods and beverages for a variety of reasons including health consciousness, sustainability, environmental concerns, and animal welfare.  Some people need extra protein such as athletes, vegetarians, older adults, and vegans. Protein powder makes a convenient source instead of increasing the number of foods they eat, especially meats which can increase cholesterol intake as well.

Protein supplements can help your body build muscle, repair tissue, repair damaged muscles, make hormones, tone muscles, make enzymes, and speed muscle recovery after exercise.

Plant-based protein options

• Soy protein – Soy contains all nine of the essential amino acids. A 30 gram serving of soy protein provides 27 grams of protein.
• Pea protein – Pea protein is derived from the legume – yellow split pea. High in branched-chain amino acids (BCAAs), pea protein is favored among athletes because it improves muscle protein synthesis that repairs muscle damage caused by intense exercise.
• Brown Rice protein – A good alternative for people with soy allergies and/or digestive issues caused by pea protein – brown rice is another good source of protein.
• Hemp protein – Hemp seeds are high in complete protein (it contains all nine essential amino acids) and are known for their earthy and nutty taste. It is used as a popular nutritional supplement by athletes. A 30 gram serving of hemp contains 15 grams of protein.
• Other plant-based proteins include Sacha inchi protein, chia seed protein, sunflower seed protein, and pumpkin seed protein.

Ketogenic Diet

Around for a hundred years, the ketogenic diet was developed by Dr. Russell Wilder in the 1920s at Mayo Clinic to help his patients regulate their metabolic systems.  A ketogenic diet is a high in good fats diet (think avocados, olive oil, and coconut oil), moderate in proteins, and low in carbohydrates.  Avoiding sugar on this diet is key as it can spike glucose levels and cause inflammation.

A ketogenic diet aids the body in releasing ketones into the bloodstream. To do so, the body needs to have enough fat while simultaneously depleting glucose—only then can fat burning begin.

Ketosis is a metabolic state that happens when you feed your body very low amounts of sugars and carbohydrates, forcing your body to rely on fat for fuel.

For weight loss, it is recommended to stay under 30 grams of carbohydrates per day.  For maintaining weight and living a keto lifestyle it is recommended to stay under 100-150 grams of carbohydrates per day.

Foods to eat on a low-carb ketogenic diet

• Meats
• Poultry
• Fish
• Eggs
• Tofu
• Leafy greens
• Celery
• Asparagus
• Squash
• Cauliflower
• Berries
• Avocado

For a full list of keto-friendly foods click here.