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Month: August 2022

3 Tips for Better Sleep

We all know how important sleep is. It’s essential for our health and well-being. But sometimes, it can be hard to get a good night’s rest. If you’re struggling to get enough sleep, try following my best 3 tips for a good night’s sleep you can set yourself up for success and get the rest you need.

1) Make Your Bedroom a Relaxing Oasis

Your bedroom should be a calm and inviting space. Make sure it’s not too hot or too cold, and that there’s minimal noise and light pollution. Consider investing in blackout curtains or an eye mask to block out any unwanted light. You might also want to add some essential oils with calming scents to your room, such as lavender or chamomile. And make sure your bed is comfortable – invest in good quality sheets and pillows, and make sure there’s enough space for you to stretch out.

2) Get Your Phone Out of the Bedroom

Having your phone next to your bed is tempting, but it’s not good for your sleep. The blue light from screens can disrupt your body’s natural sleep cycle, so it’s best to avoid using devices in the hours leading up to bedtime. If you must keep your phone in the bedroom, charge it outside of the room to help resist the temptation to use it before bed.

3) Set the Right Temperature

Most people sleep best in a cool, comfortable environment. Consider setting your thermostat to around 65 degrees Fahrenheit. This may vary depending on individual preferences, but it’s generally a good starting point. Cooler temperatures help your body to relax and make it easier to fall asleep.

 

Supplements That Can Help You Sleep Better

There are a number of natural supplements that can help you sleep better. Inositol is a nutrient that’s found in many foods, including fruits, beans, and grains. It’s also available as a supplement, and it’s thought to be helpful for insomnia. 5-HTP is another supplement that’s often recommended for sleep. It’s a precursor to serotonin, which is a neurotransmitter that plays a role in sleep. L-theanine is an amino acid found in green tea. It’s known for its calming effects and has been shown to improve sleep quality.

Other Tips for Better Sleep Include:

  • Establishing a regular sleep schedule.
  • Avoiding caffeine and alcohol before bed.
  • Avoid eating large meals before bedtime.
  • Exercising earlier in the day.
  • Avoid work or other stressful activities in the bedroom.
  • 30 minutes before sleep engage in a relaxing activity such as reading.
  • Practicing relaxation techniques such as meditation or deep breathing exercises.

Getting a good night’s sleep is essential for your health and well-being. Consistency is key, so try to stick to a regular sleep schedule as much as possible. And if you’re struggling to fall asleep, don’t hesitate to reach out for help from a sleep specialist. With the right tools and support, you can get the quality sleep you need to thrive.

Let’s Connect!

It’s time to say goodbye to fatigue and hello to a full and vibrant life!

Join me over in my Facebook group where we are talking all about how to take back control of your health!

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How Does Vitamin B Help Fatigue?

We’ve all been there. You’re dragging yourself through the day, feeling exhausted and wondering how you’re going to make it to the end. You may not realize it, but your body could be lacking in vitamin B, which plays an important role in energy production.

Vitamin B is a water-soluble vitamin that’s found in animal products like meat, poultry, and fish, as well as in leafy greens, legumes, and fortified foods. It’s important for many bodily functions, including cell metabolism, energy production, and nervous system function.

While there are many different types of vitamin B, the most important for fatigue are vitamins B6 and B12. Vitamin B6 helps convert food into energy, while vitamin B12 is essential for the production of red blood cells, which carry oxygen to your cells.

If you’re feeling fatigued, make sure you’re getting enough vitamin B as well as vitamin C in your diet. If you suspect you may be deficient in vitamin B, talk to a professional about supplementation. While fatigue can be caused by many things, vitamin B deficiency is one potential cause that’s often overlooked. Make sure you’re getting enough vitamin B in your diet to help keep your energy levels up and avoid fatigue.

List of Foods with Highest Vitamin B content:

  • Vitamin B6 (pyridoxine): chickpeas, tuna, salmon, chicken breast, potatoes
  • Vitamin B12 (cobalamin): clams, beef liver, trout, salmon, yogurt

Other Types of Vitamin B in Foods

  • Vitamin B1 (thiamin): pork chops, sunflower seeds, navy beans, kidney beans
  • Vitamin B2 (riboflavin): eggs, almonds, spinach, Halibut
  • Vitamin B3 (niacin): tuna, chicken breast, beef liver, portobello mushrooms
  • Vitamin B5 (pantothenic acid): sunflower seeds, avocados, sweet potato, chickpeas
  • Vitamin B7 (biotin): egg yolks, salmon, avocado, nuts
  • Vitamin B9 (folate): black eyed peas, lentils, spinach, asparagus

Selecting High Quality Foods

When selecting animal products, choose lean cuts of meat and poultry, and remove the skin to reduce the fat content. Choose fish that are lower in mercury, such as salmon, trout, and herring.

For leafy greens, look for ones that are dark green in color, such as spinach, kale, and collards. Avoid ones that are yellowing or wilted.

When choosing legumes, select ones that are dry, such as black beans, kidney beans, and lentils. Avoid canned varieties, which can be high in sodium.

Fortified foods are those that have been enriched with nutrients, such as vitamin B. These include some breakfast cereals, energy bars, and nutritional supplements.

Vitamin B12 is found naturally in animal products, but it can also be added to plant-based foods and fortified foods.

If you’re following a vegan or vegetarian diet, you may be at risk for vitamin B12 deficiency. This is because the best sources of vitamin B12 are animal-based foods. If you don’t eat animal products, you’ll need to get your vitamin B12 from fortified foods or supplements.

Vitamin B12 is important for the production of red blood cells and for nervous system function. A deficiency can cause fatigue, weakness, and memory problems.

7 days to a healthier, more vibrant YOU!

Feed your body well, listen to it, and you will benefit in the long run. In my free meal plan, you’ll get 7 breakfasts, 7 lunches, 7 dinners and 7 snacks that help you do just that. Download my free 7 day meal plan and you’ll get an introduction to eating balanced meals and snacks.

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my FacebookTikTokInstagram and Pinterest for tips and tricks on how to use nutrition to live your very best life! ​

Why Vitamin C Helps Your Fatigue

If you are struggling with fatigue, you may want to consider adding more vitamin C to your diet. Vitamin C is one of the first nutrients that the adrenal glands use to help power themselves and to help them manage stress in your body. Adding vitamin C is especially beneficial if you are not eating healthy whole food sources or if you have a lot of excess stress going on in your life. The best way to add vitamin C is through a supplement or by eating whole foods. Did you also know that vitamin C is a super antioxidant?

Vitamin C and Fatigue:

Vitamin C plays an important role in helping the body cope with stress. When the body is under stress, the adrenal glands release hormones like cortisol and adrenaline. These hormones help the body to cope with the stress but can also lead to fatigue if they are released in large amounts or for extended periods of time. Vitamin C helps to regulate the release of these hormones, making it an important nutrient for people who are struggling with fatigue.

Vitamin C and Stress:

As we mentioned, vitamin C helps to regulate the release of stress hormones in the body. This is because vitamin C is involved in the production of adrenal hormones like cortisol and adrenaline. When the body is under stress, the adrenal glands release these hormones into the bloodstream. Vitamin C helps to keep these levels in check, which can help to reduce the amount of stress that you feel.

Vitamin C and Antioxidants:

Vitamin C is also a powerful antioxidant. This means that it helps to protect the cells from damage caused by free radicals. Free radicals are unstable molecules that can cause oxidative stress, which is a type of damage to the cells. Oxidative stress has been linked to a number of health conditions, including fatigue. By neutralizing free radicals, vitamin C can help to reduce oxidative stress and improve overall health.

Adding Vitamin C to Your Diet:

If you are struggling with fatigue, adding more vitamin C to your diet may be helpful. Vitamin C helps to regulate the release of stress hormones and is also a powerful antioxidant. You can get vitamin C from supplements or from whole foods like oranges, broccoli, and strawberries.

Ready to incorporate Vitamin C into your diet? Check out my 7 days to a healthier, more vibrant you Free Meal Plan. Feed your body well, listen to it, and you will benefit in the long run. In this meal plan, you’ll get 7 breakfasts, 7 lunches, 7 dinners and 7 snacks that help you do just that. latest blog post for recipes and tips!

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my FacebookTikTokInstagram and Pinterest for tips and tricks on how to use nutrition to live your very best life!

8 Reasons Your Fatigue Could Be Thyroid Related

You’re not feeling like yourself. In fact, you’re feeling downright exhausted and it’s impacting your daily life. You might think that you’re just going through a phase or that you need more sleep, but what if your fatigue is actually being caused by your thyroid?

1) Poor Mood

One of the first signs that your fatigue could be thyroid related is if you find yourself in a constant bad mood. If you’re feeling irritable, anxious, or even depressed for no reason, it could be due to an imbalance in your hormones.

2) Feeling Cold

Another early sign of thyroid problems is feeling cold all the time, even when others around you are comfortable. This is because an underactive thyroid can cause your body temperature to drop.

3) Weight Loss Resistance

If you’re eating right and exercising but still not seeing any results on the scale, it could be due to a thyroid imbalance. An underactive thyroid can make it harder to lose weight, even when you’re doing everything right.

4) Hair Loss

Thyroid problems can lead to hair loss, which can further contribute to feeling tired and run down. If you notice that you’re losing more hair than usual, it’s worth checking in with your doctor.

5) Fatigue

Feeling fatigued all the time is one of the most common symptoms of thyroid problems. If you find yourself struggling to get through the day or falling asleep more often than not, it’s likely due to an imbalance in your thyroid hormone levels.

6) Imbalanced Hormones

One of the most common causes of fatigue is an imbalance in your hormones. This can be due to a number of different factors, but if you find that your energy levels are constantly fluctuating or that you’re feeling more tired than usual, it’s worth checking in with your doctor to see if your hormone levels are off.

7) Gut Issues

Another common cause of fatigue is gut problems. If you’re struggling with digestive issues like constipation or diarrhea, it can lead to feeling exhausted. This is because your gut health is directly linked to your overall health and well-being.

8) Pain

Lastly, pain can also be a sign of thyroid problems. If you’re constantly dealing with headaches, body aches, or fatigue, it’s worth checking in with your doctor to see if your thyroid could be the culprit.

We Can Do This Together

If you’re struggling with fatigue, it’s important to check in with a Certified Nutrition Specialist to rule out any underlying health issues. Thyroid problems are a common cause of fatigue, so if you’re experiencing any of the above symptoms, it’s worth getting checked out. Early diagnosis and treatment is key to managing thyroid problems and keeping your energy levels up. Check out below a few of my options to get you started on your journey to improve your health and regain your energy.

My Free 7 Meal Plan

There are 3 main health issues that affect how the thyroid functions. These include stabilizing blood sugar, managing stress, and balancing hormones. Grab my free 7-day meal plan and you’ll get an introduction to eating balanced meals and snacks that will have an impact on all 3 of these issues.

If you want to learn more about Thyroid Dysfunction and how it may be affecting your life, Schedule a Free Thyroid Breakthrough Session with me.

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my FacebookTikTokInstagram and Pinterest for tips and tricks on how to use nutrition to live your very best life!

Calories In and Calories Out. Do Calories Matter?

Calories in calories out. Doesn’t work for you. Right? Are you someone who struggles with a health condition, chronic fatigue, thyroid dysfunction, a lot of stress in your life or some kind of underlying condition? You don’t know what’s wrong with you and you decide to lose weight.

So, you follow the influencers on TikTok and other places and tell you that all you need to do is reduce your calories, but you feel like that’s not working for you. It’s way more than just calories. I promise.

Calories In and Calories Out Model

The calories in, calories out model is the most basic model of weight loss. The theory behind this model is that if you want to lose weight, you need to consume fewer calories than you burn. If you want to gain weight, you need to consume more calories than you burn.

If you’re eating a very low-calorie diet, you might lose weight in the beginning, but eventually your body will start to hold on to fat because it thinks you’re starving. When you cut calories too much, your body also starts to break down muscle for energy. You might lose weight, but you’ll also lose muscle mass and strength. Plus, when you cut calories and don’t exercise, you can end up with a slower metabolism.

So even if you do lose weight, it’ll be harder to keep it off in the long run. Calorie restriction can also lead to unhealthy behaviors like binge eating. When you finally do eat something, your body is so starved that you end up overeating and then feel guilty about it.

The calorie in, calorie out model is also flawed because it doesn’t take into account the quality of the food you’re eating. your individual metabolism or the energy you expend throughout the day. The calories in, calories out model is a very simplistic way of looking at weight loss and weight gain. It’s also not accurate for everyone.

Are all Calories Created Equal?

500 calories of gummy bears is not the same as 500 calories of broccoli. The gummy bears will spike your blood sugar and insulin levels, whereas the broccoli will give you fiber, vitamins, and minerals.

The quality of the food you’re eating matters more than the quantity (calories).  Processed foods, refined carbs, and sugar can all lead to weight gain, even if you’re not eating more calories than you’re burning. These types of foods are less satisfying and can lead to cravings and overeating.

Plus, different people have different metabolisms. Just because someone else can eat 2,000 calories a day and lose weight doesn’t mean you can too. We all have different energy needs based on our age, activity level, and other factors such as a thyroid dysfunction.

So if you’re struggling to lose weight, don’t be discouraged. It’s not just about the calories. There are other factors at play.

I am a Certified Nutrition Specialist (CNS) and I practice functional nutrition which deals with the way food affects you at the cellular level and how the nutrients from food affects your well-being. I offer 1:1 nutrition consultation as well as a health reset membership program that is designed specifically for what you need to do for YOUR body to regain your vitality and feel like yourself again.

3 Steps to Reset Your Health & Crush Your Fatigue

without Crazy Dieting or Beating Yourself up at the Gym

Learn 3 Steps to Reset Your Health & Crush Your Fatigue without Crazy Dieting or Beating Yourself up at the Gym.

This free on-demand workshop was created to support you in improving your health and finally getting your energy back on track.

Let’s Connect!

It’s time to say goodbye to fatigue and hello to a full and vibrant life!

Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life! ​