Lori Kalie, DC, CFMP’s Post

💥 5 crucial nutrients for brain health and Hashimoto's management ⬇️⬇️ ▪️ Omega-3 Fatty Acids Essential for nerve cell communication in the brain and reducing inflammation associated with Hashimoto's. Food sources: wild-caught fatty fish, walnuts, & chia seeds ▪️ B Vitamins Critical for energy metabolism - especially important for combating the fatigue common in Hashimoto's. Food sources: pasture-raised eggs, organic meats, nuts, gluten-free whole grains ▪️ Choline Builds acetylcholine, a key neurotransmitter for memory and brain function, often impaired in Hashimoto's brain fog. Food sources: egg yolks & grass-fed liver ▪️ Polyphenols Protect brain cells from oxidative stress, which is often elevated in autoimmune conditions like Hashimoto's. Food sources: organic berries, dark chocolate, & leafy greens ▪️ Probiotics Influence brain health through the gut-brain axis, benefiting mood, memory, and thyroid function. Food sources: coconut yogurt, water kefir, & kombucha (if tolerated) For women with Hashimoto's, these nutrients are doubly important - they support both brain health and thyroid function. If you're not getting these nutrients daily, targeted supplementation might be beneficial. But remember, quality matters! Struggling to optimize your nutrition for Hashimoto's? Let's create a personalized plan that addresses your unique needs. Book a call with me (link in bio) and take the first step towards reclaiming your energy, mental clarity, and overall well-being! #HashimotosNutrition #BrainHealth #ThyroidWellness #WomenOver40 #FunctionalMedicine #brainfoods #brainhealthmatters #foodismedicine #sciencebackednutrition

🦠 The Microbiome-Immune Connection: Cultivating Resilience from Within 🛡️ Did you know that nearly 70% of your immune system is located in your gut? The trillions of microbes that make up your gut microbiome play a crucial role in training and regulating your immune function, helping to protect your body against harmful pathogens and chronic inflammation. When your gut microbiome is healthy and balanced, it can help: - Strengthen the integrity of your gut lining, preventing harmful substances from entering your bloodstream - Produce beneficial compounds like short-chain fatty acids that regulate immune function and reduce inflammation - Communicate with immune cells to promote a balanced, effective immune response - Outcompete harmful pathogens and prevent them from taking hold in your digestive tract To support a strong and resilient immune system, it's essential to nurture your gut microbiome through a nourishing, plant-rich diet, regular physical activity, quality sleep, and stress management practices. You can also incorporate specific immune-boosting foods and supplements into your routine, such as: - Vitamin C-rich foods like citrus fruits, berries, and bell peppers - Zinc-rich foods like oysters, pumpkin seeds, and legumes - Probiotic-rich foods like yogurt, kefir, and sauerkraut - Medicinal mushrooms like reishi, shiitake, and turkey tail

6 Scientific reason that "Maida" is considered unhealthy..? Lack of Nutrients, High Glycemic Index, Low Fiber Content, Potential Weight Gain, Inflammatory Properties and Digestive Issues.., #All_purpose_flour, commonly known as #Maida, is often criticized for its potential negative impact on health when consumed excessively or as a major component of one's diet. Here are some reasons why it may not be considered good for health. #Lack_of_Nutrients: All-purpose flour is refined and processed, which strips it of many nutrients present in whole grains. It lacks fiber, vitamins (especially B vitamins), and minerals (such as magnesium and zinc) that are beneficial for health. #High_Glycemic_Index: Foods made with all-purpose flour tend to have a high glycemic index (GI). This means they can cause rapid spikes in blood sugar levels, which is not ideal for those managing diabetes or insulin resistance. #Low_Fiber_Content: The refining process removes the bran and germ from the wheat kernel, which are rich in fiber. As a result, all-purpose flour is low in dietary fiber, which is important for digestive health and may help lower the risk of various chronic diseases. #Potential_Weight_Gain: Due to its high carbohydrate content and lack of fiber, consuming foods made with all-purpose flour can contribute to weight gain if not balanced with a healthy diet and regular physical activity. #Inflammatory_Properties: Some research suggests that refined grains like all-purpose flour may promote inflammation in the body, which is linked to various chronic conditions such as heart disease, arthritis, and certain cancers. #Digestive_Issues: For some individuals, consuming products made with refined flour can lead to digestive discomfort or issues like bloating and gas, especially if they have sensitivity to gluten or wheat. To mitigate these potential health risks, it's advisable to consume all-purpose flour in moderation and to incorporate whole grains and alternative flours (like whole wheat flour, almond flour, or chickpea flour) into the diet. These alternatives offer more nutrients, fiber, and often have lower glycemic indexes, promoting better overall health., Have A Nice Weekend..,

Here are the benefits of spinach: 👉🏻 Nutrient-Rich: Loaded with essential vitamins and minerals, including vitamins A, C, K, and folate, as well as iron, magnesium, and calcium. 👉🏻 Antioxidant Powerhouse: Packed with antioxidants like lutein, zeaxanthin, and flavonoids, which help protect cells from damage caused by free radicals and reduce the risk of chronic diseases. 👉🏻 Heart Health: The high levels of potassium and magnesium in spinach help regulate blood pressure and promote cardiovascular health. 👉🏻 Bone Strength: Rich in vitamin K and calcium, spinach supports bone health and helps prevent osteoporosis. 👉🏻 Digestive Health: The fiber content in spinach aids digestion, promotes bowel regularity, and supports a healthy gut microbiome. 👉🏻 Weight Management: Low in calories and carbohydrates, spinach is a nutrient-dense, filling food that can aid in weight loss and maintenance. Incorporating spinach into your diet offers a wide range of health benefits, making it a valuable addition to salads, smoothies, soups, and various other dishes. . . . #healthyfood #healthydiet #nutrients #weightmanagement #healthyliving #nutritioncoach #vinalidate #winfitwithvinali

Here are the benefits of spinach: 👉🏻 Nutrient-Rich: Loaded with essential vitamins and minerals, including vitamins A, C, K, and folate, as well as iron, magnesium, and calcium. 👉🏻 Antioxidant Powerhouse: Packed with antioxidants like lutein, zeaxanthin, and flavonoids, which help protect cells from damage caused by free radicals and reduce the risk of chronic diseases. 👉🏻 Heart Health: The high levels of potassium and magnesium in spinach help regulate blood pressure and promote cardiovascular health. 👉🏻 Bone Strength: Rich in vitamin K and calcium, spinach supports bone health and helps prevent osteoporosis. 👉🏻 Digestive Health: The fiber content in spinach aids digestion, promotes bowel regularity, and supports a healthy gut microbiome. 👉🏻 Weight Management: Low in calories and carbohydrates, spinach is a nutrient-dense, filling food that can aid in weight loss and maintenance. Incorporating spinach into your diet offers a wide range of health benefits, making it a valuable addition to salads, smoothies, soups, and various other dishes. . . . #healthyfood #healthydiet #nutrients #weightmanagement #healthyliving #nutritioncoach #vinalidate #winfitwithvinali

🌟Did you know that gut health is closely linked to PCOS management? 🤔⁠ ⁠ Here are evidence-based ways to promote a healthy gut:⁠ ⁠ 🌾 Focus on fiber: Increase your intake of fiber-rich foods such as fruits, vegetables, and whole grains to support digestion and regulate blood sugar levels.⁠ ⁠ 😴 Prioritize sleep: Aim for 7-9 hours of quality sleep per night to optimize hormone regulation and promote a healthy gut microbiome.⁠ ⁠ 💊 Consider probiotics: Research suggests that certain probiotic strains may benefit PCOS by reducing inflammation and improving insulin sensitivity. Look for supplements containing Lactobacillus and Bifidobacterium strains.⁠ ⁠ 🐠 Include omega-3s: Omega-3 fatty acids found in fatty fish, flaxseeds, and walnuts have anti-inflammatory properties that can support gut health and reduce PCOS-related inflammation.⁠ ⁠ Taking steps to improve gut health can complement your PCOS management plan and promote overall well-being. 🌸🩷⁠ ⁠ 𝘋𝘪𝘴𝘤𝘭𝘢𝘪𝘮𝘦𝘳: 𝘛𝘩𝘦𝘴𝘦 𝘵𝘪𝘱𝘴 𝘢𝘳𝘦 𝘪𝘯𝘵𝘦𝘯𝘥𝘦𝘥 𝘧𝘰𝘳 𝘪𝘯𝘧𝘰𝘳𝘮𝘢𝘵𝘪𝘰𝘯𝘢𝘭 𝘱𝘶𝘳𝘱𝘰𝘴𝘦𝘴 𝘰𝘯𝘭𝘺 𝘢𝘯𝘥 𝘴𝘩𝘰𝘶𝘭𝘥 𝘯𝘰𝘵 𝘣𝘦 𝘤𝘰𝘯𝘴𝘪𝘥𝘦𝘳𝘦𝘥 𝘮𝘦𝘥𝘪𝘤𝘢𝘭 𝘢𝘥𝘷𝘪𝘤𝘦. ⁠ ⁠ #PCOS #PCOSTips #PCOSSupport #PCOSWarrior #PCOSAwareness #PCOSAdvise #HealthyGut #HealthyFoods #PinkyFly #PinkyFlySupport #FemaleFounder #FemaleSupport #UnitedStates

The Health Benefits of Walnuts Walnuts are a powerhouse of nutrition and offer numerous health benefits, making them a valuable addition to a healthy diet. Here are some key points about walnuts: Rich in Nutrients: Walnuts are an excellent source of essential nutrients, including protein, fiber, vitamins (such as vitamin E and B vitamins), and minerals (like magnesium, phosphorus, and manganese). Omega-3 Fatty Acids: Walnuts are one of the few plant-based sources of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). These healthy fats are crucial for heart health, reducing inflammation, and supporting brain function. Antioxidant Properties: Packed with antioxidants, walnuts help combat oxidative stress and reduce the risk of chronic diseases. The antioxidants in walnuts, such as polyphenols, can help protect cells from damage caused by free radicals. Heart Health: Regular consumption of walnuts has been linked to improved heart health. They can help lower bad cholesterol levels (LDL) and increase good cholesterol levels (HDL), reducing the risk of cardiovascular diseases. Brain Health: The nutrients in walnuts, including polyunsaturated fats, polyphenols, and vitamin E, contribute to brain health. Studies suggest that walnuts may improve cognitive function and reduce the risk of neurodegenerative diseases. Weight Management: Despite being calorie-dense, walnuts can aid in weight management. Their high fiber and protein content help promote a feeling of fullness, potentially reducing overall calorie intake. #neuzinnaturals #healthyhabits #healthyfood #healthylifestyle #healthandwellness

You Should Include These Food in Your Diet Which Support overall health, eye health, and immune function ✅⬇️ #Greens 🥬(e.g., spinach, kale): Packed with vitamins A, C, and K, as well as fiber and antioxidants. #Berries 🫐: Rich in antioxidants, vitamins, and fiber, promoting heart health and cognitive function. #Nuts 🌰(especially #walnut): High in healthy fats, protein, and essential nutrients like vitamin E and magnesium. #Salmon 🍣: Excellent source of omega-3 fatty acids, which are crucial for heart and brain health. #Avocado 🥑: Rich in healthy monounsaturated fats, fiber, potassium, and various vitamins. They also contain carotenoids like lutein and zeaxanthin. Cruciferous #Vegetables 🥦 (e.g., broccoli, Brussels sprouts): Contain fiber, vitamins, and compounds that may help reduce the risk of cancer. #Yogurt : Packed with protein, probiotics, calcium, and B vitamins, promoting gut health and bone strength Whole #Grains: High in fiber, vitamins, and minerals, supporting digestive health and reducing the risk of chronic diseases. #Legumes 🫛(e.g., lentils, chickpeas): High in protein, fiber, and essential nutrients like iron and folate. #Sweet Potatoes 🍠: Rich in beta-carotene, fiber, and various vitamins and minerals, supporting eye health and immune function.

Are you looking to enhance your health with a tiny yet mighty superfood? Look no further than chia seeds! These nutrient-packed seeds are a versatile addition to your diet, offering a myriad of benefits: Rich in Nutrients:  Chia seeds contain essential nutrients like omega-3 fatty acids, fiber, protein, calcium, magnesium, and antioxidants. Just a small serving can give you a significant nutritional boost! Boosts Digestive Health:  High in fiber, chia seeds promote healthy digestion and help maintain regular bowel movements. They can also aid in preventing constipation and improving gut health. Supports Heart Health:  The omega-3 fatty acids in chia seeds are used to reduce inflammation, lowering blood pressure, and improving cholesterol levels, all of which support cardiovascular health. Enhances Energy and Metabolism:  Packed with protein and fiber, chia seeds provide a steady release of energy, helping you stay full and energized throughout the day. They can also aid in maintaining a healthy metabolism. Aids in Weight Management:  Due to their high fiber content, chia seeds can help you feel fuller for longer, potentially reducing overall calorie intake and supporting weight loss efforts. Versatile and Easy to Use:  Chia seeds can be added to a variety of dishes, from smoothies and yogurt to salads and baked goods. They can be eaten raw, soaked in liquid to form a gel-like consistency, or even used as an egg substitute in vegan recipes. Ready to give chia seeds a try? Incorporate them into your daily routine and experience the amazing benefits they offer!

How to take it to the NEXT LEVEL... Major in the majors first. Eat real food, eat sufficient high-quality protein, and dial in your daily fiber goals. Then worry about the more advanced levels. Optimizing your Omega 3:6 ratio is critical for cellular health, brain health and cardiovascular health. Prioritize eating fatty fish at a minimum of 2x a week and/or supplement with a fish oil or fish oil capsule. Consuming probiotic foods help to nurture the gut microbiome. Probiotic foods are things like yogurt, kefir, pickles, sauerkraut, and kimchi. Macronutrient timing - this one will give you the most bang for your buck - especially from an exercise performance standpoint. Primarily think: - Quick digesting carbs before you workout - Starchy carbs and protein after you workout - Not too much fat before or after workouts Master Level 1 and 2 first, then, venture into 3 and 4. #nutritionhacks #foodblogger #healthyfood #fitnessmotivation #bestyou