Support Your Gut and Squash Your Hunger

Many, unusually shaped and beautifully colored squash show up in grocery stores and farmers markets during the fall and winter seasons. It’s a vibrant sensory feast for the eyes, especially when the skies of the Pacific Northwest or so dark and grey. For months I find myself coming home with bags full of bright, multi-colored, bumpy and knobby squash and making a variety of things with them (My recipes are here).

If you make a stop at your local farmers market, you usually see a plethora of varieties such as acorn, delicata, butternut, kabocha, honeynut, carnival, or even spaghetti. Ideally, you want to look for a squash that’s hard and firm, heavy for its size, and free from soft spots.  An added cost effective benefit is that they store extremely well for long periods of time in a cool, dry, and dark place away from direct sunlight. Avoid cutting squash until you’re ready to use it, as exposure to air can lead to nutrient loss. When preparing squash, consider leaving the skin on, as it contains valuable nutrients and fiber. And always wash them before baking or cutting into them!

Squash is a nutrient dense food that is loaded with vitamins and minerals that support overall digestive function. Consuming squash regularly promotes a balanced gut microbiome and improves overall digestive function.  It’s the main source of energy for your gut, fueling all those cells that line your intestines and soothes the gut walls. Squash are loaded with dietary fiber, which is essential for promoting regular bowel movements and maintaining a healthy gut. Fiber is fermented by human gut microbes, producing beneficial microbial metabolites, such as short-chain fatty acids. These microbe byproducts nourish the beneficial bacteria in your intestines to help break down food, produce vitamins, supports a strong immune system, and helps your body repair itself.

The bright colors from squash are filled with powerful antioxidants, which reduces stress on your cells.  Antioxidants are the preferred fuel for your brain and our mitochondria, whose job is to manufacture energy in every one of your cells.

I consider stuffed squash to be a minimalistic recipe, one of the easiest and most satisfying meals imaginable. It’s a game changer for evenings when you are busy with holiday planning or just maxed out from preparing for another family feast. It’s made with just one pan and great thing about this recipe is how versatile it is.  Use whatever squash that you like, and any meat filling or vegetarian ingredients that you have on hand.  This dinner practically makes itself, just preheat the oven, and with a few basic steps, you have a wholesome and nourishing dinner prepared to serve to your family or guests. It can also be saved in the refrigerator or freezer to be baked when you need it. Here is a really versatile stuffed squash recipe I put together for you to try with many different types of squashes and ingredients you like!

To learn more about how to support your gut health and your immune system, schedule a free 20 minute discovery call with me to get started!

Health for the Holidays

Are you looking to enjoy better digestion, belly comfort, focused brain function, brighter moods and more stress resilience this holiday season? I help my clients increase immune resiliency, calm stress reactions, and take charge of their health with confidence.

My goal as Functional Nutritional Therapy practitioner is to empower you with information that you can trust. Nutrition is personal, it’s bio-individual, you have to find the best fit for you, your family, your preferences, goals, and your lifestyle.

One of the ways I do this is sharing options that help mitigate gut reactions or to give you a break from stress and chronically feeling bad. This is especially relevant during the holiday season when we have a tendency to over indulge, push ourselves mentally, and consume foods we don’t typically eat.  If you or your family are prone to food reactions, mental or physical flare-ups of chronic illness, or frequently get sick, it's important to have a reliable immune wellness strategy.

Support your immune system and mental health with these tips.

1. Spend some time in the sun or when the sunshine is not available, supplement with Vitamin D3.  The amount needed depends upon the region you live, the foods you eat, your age, and medications you are taking.  During the winter months when sunlight is limited, supplementing with a range of 1,000 to 3,000 IU daily is the typical dosage for adults and 400 IU for children. Adequate levels of Vitamin D can aid your body’s immune system response and help to improve your body’s ability to fight off illness and disease. Vitamin D helps your body to effectively absorb calcium which helps your body to maintain healthy bones.  Some foods that are high in vitamin D: wild caught fatty fish, cod liver oil, free-range pasture-raised eggs, and raw white mushrooms.

2. Get adequate sleep. Sleep is the essential time for our body to rest and repair itself.  Often times when we travel or host guests, our sleep patterns get disturbed.  When deep sleep gets compromised, so does our ability to repair and rebuild the immune system responses. Lack of sleep negatively effects the nervous system, which plays a major role in helping us maintain a parasympathetic (relaxed) state.  Staying relaxed helps us to manage a healthy stress response and even our ability to digest food properly.

Habits like consuming alcohol, eating sugar and processed foods, and using electronic media before bedtime can stimulate the nervous system, make us hyper vigilant, and keep us from falling asleep or reaching a deep state of sleep. Taking a few deep breaths at bedtime can help you fall asleep faster, and reach a deeper state of sleep (when the repair happens).  Often times supplementation is also needed to support our natural circadian rhythm of falling asleep and waking up feeling refreshed.  Herbs like passionflower or lavender are gentle yet effective and taking 200 to 400 mg of magnesium glycinate supports the nervous system, relaxation, muscle repair, and achieving deep sleep.

3. Boost your digestion. You might not realize the extent to which diet affects the immune system.  Because approximately 70 percent of the immune system is located in the gut, nutrition is a key modulator of immune function.

Immune cells in the gut interact with the microbiome. The diverse bacteria and fungi that live in the gastrointestinal tract are directly influenced by an individual’s diet and lifestyle.  These bacteria support strong immunity when we consume plant foods that are high in fiber.  The microbiome and the immune system are critically intertwined.  What’s present in the gut determines what signals immune cells get.  Dietary diversity and microbial diversity go together.  The typical American diet, which is high in sugar, processed foods and seed oils results in less-diverse gut bacteria.  This type of diet promotes inflammation and chronic disorders.  A fiber-rich diet supports the microbiome and reduces the inflammatory response.

Taking a probiotic can help inoculate the gut with immune supporting bacteria.  Consuming high fiber foods like prebiotics help feed healthy gut bacteria populations.

Using mindful eating techniques like taking a few deep breaths before you begin eating, slowing down while eating, and chewing your food well can help the digestive process and stimulate natural digestive enzymes that help you break down food.   

4. Consume quality protein.  Protein helps keep you satisfied and full longer. When you have meals and snacks that aren’t quite balanced with carbs, fat, and protein, you might feel hungry sooner.  Grazing and binge eating are a common occurrence over the holidays.  We are bombarded with high carbohydrate and sugar laden snacks and treats.  Consuming high quality protein for breakfast sets the stage for less overindulging throughout the day.

Protein supports the immune system, and supports enzyme production which enable cells to communicate with each other.  Properly raised animal sources are the best source of protein as they are complete, meaning they have all 22 amino acids.  Meat that is pasture raised, fish that is wild caught, and poultry and eggs that are pasture raised are ideal. Wild caught fish is a great source of omega 3 which is a type of fat that can help support healthy cardiovascular function and healthy cognitive function. Alternatively, you can also look for protein sources from organic, soaked and sprouted seeds and nuts.

5. Eat foods that are rich in immune supportive vitamins and minerals. Fruits and vegetables are a great source of antioxidants such as vitamin A and vitamin C, which are important water-soluble vitamins that support a healthy immune system. Leafy greens and algae are high in phytonutrients, minerals, and other health-promoting compounds, which help support the immune system.

Herbs and spices commonly found in holiday dishes are a great addition as well (garlic, ginger, cinnamon, oregano, thyme, and black pepper).  Fruits like apples, oranges, lemons, limes, kiwi, papaya, melons, and berries are a wonderful source of fiber and vitamin C.  They are a great choice to replace the typical cakes, cookies, candies, and pastry that we have a tendency to over consume.

6. Minimize stress when it hits. Paying attention to your stress reactions and practicing ways to calm the body’s response will go a long way when managing holiday stress and beyond.

Practice breathing from your belly. When stressed, it's common to take quick and shallow breaths from the chest instead of the belly. Taking deep, slow breaths using your diaphragm helps calm your body and mind.

Deep, slow breathing has significant positive effects on the respiratory, cardiovascular, and autonomic nervous systems. This leads to decreases in heart rate and blood pressure, improved digestion, improved sleep cycles, enhanced anti-inflammatory effects, improved mood, and muscle relaxation.

7. Get daily exercise and move your body. Regular exercise helps promote a healthy immune system. Just be careful not to over-do it, since this can lead to fatigue and a run-down system. Exercise can help lower anxiety especially in the moment, and any kind of movement will help. Walking, deep knee bends, jumping jacks, pushups, sit-ups, skipping, arm circles, or any movement that's comfortable can flush stress-induced chemicals out of your body. This holiday season, go for a walk after dinner or join the family at the sledding hill. Any movement will support your efforts to manage holiday stress which boosts the immune system.  Even if you find yourself stuck inside, play video games with the entire family that require full body movements like “Just Dance”, “Wii Sports”, or “Ring Fit Adventure” and “Fitness Boxing” by Nintendo.  Get creative, and have fun while increasing circulation and enabling gravity to help with the digestive process.

8. Mitigate the inflammatory process. Stress, nutrient deficiency, and consuming lots of different foods can cause the tissues in the body to go into overdrive.  Foods that are heavily processed and refined, often contain ingredients, such as artificial sweeteners, additives and preservatives, that you should avoid to help promote gut health and a healthy inflammatory response. Here are a few foods that you may want to limit or avoid to keep inflammation low and support immune system health. Processed foods like fried foods, baked goods, fast food, or prepackaged convenience meals cause inflammation.  Drinks like soda, fruit juice, sweet tea, sports drinks, energy drinks steal vitamins and minerals from the body and cause inflammation too. Food additives like high-fructose corn syrup, table sugar, agave nectar, and molasses spike our blood sugar, suppress the immune system, causing tissue and gut inflammation.   

This holiday season, make all your choices informed, conscious ones. A good rule of thumb is to plan for consuming 80% healthy, nutrient rich food, then give yourself 20% to enjoy rich foods and sugary sweets. Use your senses and take the time to notice the taste, notice how sweet they are, enjoy them, and then be done.

So when your life gets stressful or feels overwhelming this holiday with traveling, visiting, and eating triggering foods, plan ahead so you can be ready to make the most of it.  Above all, enjoy your time with family and friends. While food often takes center stage, let your focus be on the people you are with!

The reality is when we travel, dine out, or become dinner guests in someone’s home, we are not always in control of what we eat.   I want to make sure to include some supplements to help you stay healthy both mentally and physically through the holiday season.

Loading up on a few healthy immune system supporting supplements is a simple and convenient way to promote immune system health.  They support the nervous system while also providing a variety of essential nutrients into your daily diet. See below for some of my favorite Metagenics products .

Remember to sign up for my through this link to access my personal dispensary to order: https://us.fullscript.com/welcome/cwiedoff

Metagenics Immune Active

Immune Active provides high potency vitamin C and zinc and features quercetin, NAC, and EGCG to help support a healthy immune response and promote antioxidant processes.

Metagenics Vitamin D3 5000 + K

Vitamin D3 5,000 + K provides 125 mcg (5,000 IU) of easy-to-absorb vitamin D3 per soft gel. This high potency formula contains vitamin K2 (menaquinone-7) to complement vitamin D.

Metagenics Magnesium Glycinate

Magnesium is an essential mineral that supports over 300 chemical reactions in the body. Magnesium Glycinate offers an easily digestible form of magnesium designed to enhance absorption to support critical body functions.  Supports muscle relaxation and nervous system health.  Contains a highly absorbable form of magnesium amino acid chelate. Gentle on the stomach.

Metagenics UltraFlora® Spectrum Probiotic

UltraFlora® Spectrum Probiotic offers a proprietary mix of seven probiotic strains delivering 30 billion CFU, including NCFM®, one of the most well-researched strains. This high-quality probiotic supports gut and immune health.

Metagenics Tran-Q Sleep

Tran-Q® Sleep helps relieve nerves and tension with lavender oil and passionflower extract, for a better night’s sleep.  This high quality nerve tonic supports relaxation and a restful night’s sleep.

Metagenics SPM Active

Renews the body’s natural ability to alleviate soreness and joint discomfort. SPM Active® is formulated to target root causes of soreness by supporting the body’s natural ability to soothe and minimize discomfort. Designed to help with soreness intensity in two weeks.  Specialized Pro-resolving Mediators (SPMs) are the most powerful anti-inflammatory metabolites of the Omega-3 fatty acids in fish oil.   SPM Active interrupts the inflammatory process, repairs damaged tissue, clears infection and restores internal balance and resilience.

Pumpkin - It's not just for pie!

October is my favorite time of year and it brings a sense of nostalgia of my childhood. Plus its pumpkin season! The colors are bright, there is a crispness to the air, and it’s a perfect opportunity to talk about the benefits of this delicious and versatile plant.

Edible pumpkins can be prepared in many ways. You can eat the meat and the seeds, it can be roasted, grilled, steamed, baked, boiled, and blended.

Benefits of pumpkin:

• Boosts immune system - Pumpkin is high in beta carotene, which your body uses to produce vitamin A, vitamin C, iron, and folate.  These help strengthen your immune system.

• Reduces free radicals - Pumpkins are high in antioxidants such as carotenoids (which are found in the bright, natural pigments of certain fruits and vegetables). They combat the effects of free radicals in the body and may help protect against certain types of cancer. They also protect your cells from disease-causing damage and reduce inflammation in your body.

• Lowers blood pressure - Pumpkin is packed with potassium, which helps lower blood pressure, strengthen the bones, and reduce your risk of stroke.

• Makes your skin look great - Pumpkins are loaded with antioxidants that are great for your skin and help combat the effects of aging. It also contains vitamin E, A and C.

• Improves digestive health - Pumpkins are high in soluble fiber, which keeps your bowel movements regular, and promotes healthy weight management. Soluble fiber slows carbohydrate uptake, which controls blood sugar and insulin spikes after eating.  

• Eye health - Consuming just one cup of pumpkin provides your daily recommended intake of vitamin A, which supports vision by protecting the cornea and improves night vision. It also contains lutein and zeaxanthin, which can protect your eyes from glaucoma, cataracts and macular degeneration.

Benefits of the seeds:

• Healthy Fats - Pumpkin seeds provide you with a substantial quantity of healthy fats. They are rich in omega-3 fatty acids, which offer a heart-healthy option by reducing blood pressure.

  • Contain Minerals - They contain high amounts of minerals like magnesium, selenium, iron, and zinc.

• Stabilize Blood Sugar - The fiber can help reduce blood sugar levels in people with type 2 diabetes.

•    Anti parasitic - Pumpkin seeds are even commonly used to help assist the body rid itself of parasites like intestinal worms.

  • Promote Sleep - They are also a natural source of tryptophan, an amino acid that can help promote sleep.

Celebrate the pumpkin season with these simple yet nutrient dense recipes.  Use the seeds from your pumpkin carving!  They can easily be turned into a delicious snack, used to make crackers, cookies, or healthy granola bars, or even used as a great topping salads and soups.

Digestion and Gut Health

The more we can do to start the digestion process off right, the more likely we are able to absorb nutrients and avoid digestive dysfunction. I put together a few helpful HINTs (see what I did there) to help improve your overall gut health and digestive processes.

Digestion is a “north to south” process. It begins in your brain (north), not your stomach! The act of smelling and seeing the food tells your brain its time to eat, so it sends out a signal telling the digestive system to get ready to eat. This stimulates the production of stomach acid and enzymes needed to assist the body in breaking down food as it moves down “south”.

It’s important to be in a relaxed frame of mind. Proper digestion can only happen when we are in a parasympathetic (relaxed) state of being. That means being mindful about the entire process and avoiding potential distractions like multitasking.  Mindful eating includes taking the time to be seated, to eat slow, breathe, look, and smell before you even take your first bites of food.

For my clients, I provide an in depth examination of digestion and eating habits. I help pin point areas that may be hindering optimal health, then guide them through the process to improve certain aspects. BECOME A CLIENT

Tips for optimal digestion and overall gut health: 

1. Choose your location wisely.

Sitting and eating in a relaxed or parasympathetic state helps the brain to focus on the task at hand, which is the digestion process. When we sit in a relaxed state, both the brain and body can work together to accomplish all that comes with digestion.   

It is especially important to find a quiet space away from distractions like work, television, and computers. Mindful eating is much easier to accomplish when there are no distractions.

In my opinion, this is the most important step.

2. Prepare more meals at home.

Preparing food at home should be a sensory experience. When we see, smell and handle food, the brain tells the body that it is time to eat.  Doing this helps the brain and body begin the digestion process. Many clients will notice some weight loss when making the majority of their meals at home. Eating out often adds unwanted calories and the overconsumption of processed foods.  You also have control over what goes into your food and the quality of ingredients used.  An additional benefit would be using that time as an opportunity to connect with loved ones and those around us.

3. Drink the majority of your water between meals.

You need potent stomach acid to help break down food while eating so more nutrients can be absorbed. Water and other beverages consumed during meals dilute the necessary stomach acid needed to begin breaking down food and absorbing nutrients. It’s best to sip a little water as needed when eating.

4. Consider digestive support products.

Products like bitters, apple cider vinegar, or HCL (hydrochloric acid) prior to mealtime help create the appropriate level of stomach acid needed to breakdown food. Products like digestive bitters help digestion because of their bitter taste (See my blog here about bitters). They stimulate your bitter taste buds, which signal different activities in your digestive system that start making more saliva, stomach acid, and enzymes (like pepsin) that help you start to break down your food.

As we age, the level of gastric juice we make naturally begins to decrease, making it more difficult to break down food, absorb nutrients. So adding bitters to your diet can assist you.

5. Incorporate probiotics and/or cultured and fermented foods into your diet.

Take a probiotic daily and change the type every few months to introduce a variety of strains. If the digestive system is strong enough, and histamines aren’t an issue try adding some fermented foods into your diet. Fermented and cultured foods create (probiotic) and feed (prebiotic) our beneficial gut bacteria. (See products I like) For example, kefir, low sugar cultured yogurts, kimchee, saurkraut, kombucha, miso, and fermented vegetables are all great sources.

Not sure which probiotic is right for you?  Click here to schedule a nutritional supplementation evaluation with me.

6. Chew, chew, chew your food slowly and thoroughly.

Eating slowly and chewing thoroughly helps mix the saliva and enzymes needed to break down food properly and ensures vitamins and minerals are absorbed. Proper chewing also helps the digestion process break the food down to a size that is safe to enter the next phase of digestion. If food particles are too large, they can stay undigested, ferment, and become food for undesirable bacterial overgrowth and create conditions like SIBO.  When large pieces of undigested food moves further down the digestive tract, it can create holes in the mesh-like lining of the intestines and cause situations such as irritable bowl syndrome, leaky gut, and food sensitivities.

7. Increase fiber intake

Fiber encourages the elimination of waste in a timely or “regular” cycle. Increasing the amount of fiber you consume daily feeds beneficial gut bacteria needed to maintain balance and harmony. It will also make you feel full longer and help stabilize blood sugar, which helps control unwanted food cravings.

Here are some small changes that can make big differences. And they don’t cost you any money!

1. Try to savor and enjoy your food. Take deep breaths before you start to eat and have a grateful mindset or attitude for the food in front of you.

2. Time yourself eating. See if you can extend that time to slow down and chew food longer.

3. Challenge yourself to reduce the amount of liquids around your meal time, especially during and after eating. This will increase the stomach acid available for proper digestion.

Staying Cool and Hydrated in the Summertime Heat

Hydration plays an important role in maintaining body temperature, supporting cellular functions, and keeping our skin healthy. Dehydration occurs when the body looses more fluid than it’s taking in.  Symptoms may include headache, light-headedness, dizziness, dry mouth, and in severe cases, heat exhaustion or heat stroke.

Drinking herbs that are caffeine free is best to prevent dehydration, such as chamomile and elderflower. And Tulsi (holy basil) can have a cooling effect on the body.

You can also help mitigate the negative effects of the heat by consuming hydrating foods, like vegetables, and fruits with high water, vitamin, and mineral content.

I like:

• watermelon

• strawberry

• tomatoes

• cantaloupe

• coconut water

• celery

• cucumber

• radish

• romaine lettuce

• bell pepper

Things I do to stay hydrated

Add electrolytes to drinking water. Adding a pinch of Celtic sea salt to a 32oz glass of purified or spring water will assist the body with retaining the necessary minerals for proper hydration.

Use filtered water or choose quality water sources. A quality filtration system or spring water can reduce exposure to chemicals (i.e, chlorine and flouride), microplatics and prescription medications commonly found in municipal drinking water. Use a water filtering system (such as Boroux - https://boroux.com/products/legacy-water-filter-system) or purchase spring water from a reputable source. Spring water has not been treated so it has the mineral content still in tact.

Increase water consumption through natural favorings. To encourage water intake you can try sparkling water or still water infusions. Make fruit or herbal water/ice cubes to have on hand for when the temperature gets hot. Try adding fresh cut herbs or fruit like lavender, mint, basil, cucumber, lemon, lime, ginger, lemongrass, orange, grapefruit, kiwi, mint or berries.  I usually make a batch of cucumber/basil or strawberry/mint in the morning with a mason jar then let sit for an hour or two. You can also pop it into the fridge and it can last 48hrs.  

Any of the above combinations or flavors can be added to any ice cube tray; just transfer the frozen cubes to an airtight container to preserve freshness.  

Wear ultra violet (UV) protective clothing and choose exercise times wisely. UV t-shirts or long sleeves not only protects you but can help keep the body cool. Choose morning or evening time to exercise and be active outdoors; this when UV and the temperatures are typically lowest.

Limit or avoid caffeine and alcohol consumption. Both are are diuretics that can cause rapid mineral loss, dehydration, and fatigue. If you consume these then you will need to increase your water consumption.

Products I like that are Available through my Fullscript account (sign up with me here)

Fine ground Celtic Sea Salt:

Celtic Sea salts retain the natural spectrum of essential minerals, supplying the body with over 80 vital trace minerals and elements. Add a pinch to 32 oz of water.  Sip throughout the day between meals.

Aquon Matrix Isotonic sticks:

Aquon Matrix Isotonic 30 sticks by Celtic Sea Salt is a natural electrolyte thats ready to drink. It contains essential minerals collected from sea water that may help support vitality at a cellular level and help with hydration, especially during periods of high activity or stress. It can help replenish the minerals that are lost through sweat.

Electrolyte Forte by Biotics Research:

Electrolyte Forte is a comprehensive blend of essential minerals and vitamins, sweetened with monk fruit and boosted with vitamin C, taurine, beetroot and pomegranate juices. It is designed to promote hydration and support cellular electrolyte balance. It comes in a powder form so it’s easy to fill your favorite bottle and take it to go!

for more suggestions or want to reach out I am here for you! 😊 Schedule a free 20 minute discovery call to learn more or contact me at cswiedoff@gmail.com.

Cucumber-Avocado Gazpacho

We All Benefit When Shopping At Farmers Markets

For many places around the country, summer farmers markets are open and bursting with fresh produce and other products sourced from your local farms.

Just about every week I shop my local markets looking for the majority of my weekly groceries, and sometimes large quantities of certain products for preserving and canning. Not only will you find fresh, seasonal produce, but many farmers markets also offer fresh meat and seafood. Each week I am amazed by the new products I find there: from bakery to farm-raised elk meat. I am fortunate that I can get just about anything I need!

While there are some obvious benefits to shopping at your local farmers market, other benefits might be surprising to you. What’s really great is that the prices are either similar or cheaper for conventional and organic produce at farmers markets than at your regularly visited supermarkets.

Fresh Food Eating

If you buy from a grocery store, more often than not, the produce is shipped from long distances and is already a few days to a week old.  However, when you get produce from the farmer’s market, its freshness and shelf-life lasts much longer than typical store bought produce.  The pasture raised meats and eggs are also freshly harvested or fresh-frozen packed. The freshness provides a great sources of nutrient dense meats and fats which effectively fuels the body with necessary vitamins and minerals.

Seasonal Eating

I love the seasonal variety when shopping at the market throughout the year.  When you align your diet with what’s available locally and in-season, you can enjoy a more diverse and nutritious diet. Seasonal eating also encourages you to explore new fruits and vegetables, expanding your palate and providing a wider range of nutrients. This not only helps us to eat a variety of foods but also avoid the boredom and monotony that can happen from eating the same foods all the time.

Promotes Mindfulness

Spending time choosing fresh, local ingredients and preparing meals from scratch promotes mindful eating habits and creates the opportunity for us to use our senses. A connection is made when you can see, smell, touch, and sometimes taste the food you are buying. This can lead to healthier food choices, improve digestion, and creates a greater appreciation for the flavors and textures in your meals.  Fruits and vegetables from local farms are often picked at the peak of ripeness ensuring that you get maximum flavor and nutritional benefits. This means more vitamins, minerals and antioxidants for your body.

Supports Your Community and Fosters Connections

Food brings us all together, and shopping at markets can provide a unique opportunity for social interaction and community engagement.  Farmers market vendors love to educate their shoppers. They love to answer questions and discuss farming practices with their customers.  Some will even talk about nutrition content and show you how to prepare the foods or provide samples.

Chatting with local farmers, artisans, and other shoppers fosters a sense of belonging and connection to your community. By supporting the people that grow and harvest your food you develop a deeper appreciation for the hard work that goes into farming and creating locally sourced foods. Social interactions like these can help reduce feelings or loneliness and isolation, benefiting mental well-being.

Promotes Sustainability

It is common for farmers selling at farmers markets to use practices consistent with organic standards and/or regenerative farming methods. In addition, it reduces fuel consumptions, greenhouses gasses and overall shipping and handling costs that may be passed on to the consumer.

Supporting local farmers by consistently attending farmers markets can further increase availability and access to fresh and nutritious foods for everybody. Programs like SNAP Supplemental Nutrition Assistance Program can provide all households with the opportunity to shop at farmers markets!

Unsure of where to find your local market?

If you live in the state of Oregon, the OMFA Oregon Farmers Markets Association has a wonderful website to help you find a local market near you If you live elsewhere, check your local area farmers market listing.

No time to visit your local farmers market?

Join your local Community Supported Agriculture (CSA ) program instead. When you join a CSA, you ae buying a subscription to whatever products they grow that season or seasons. Depending on the farm, you may have the option to purchase a share that includes meats, dairy, eggs, cheeses, baked goods, and even sometimes flowers. Members receive a box of produce/products on a designated regular schedule that is agreed on within your membership. Some CSA shares are delivered directly to your home and others must be picked up on a set date from a designated location.

If you live in the Pacific Northwest region click here to find a CSA share that fits your needs and budget.

Websites like Local Harvest connect people to local farms shares that are a part of CSA nationwide. Just search your state or city to get connected with your local CSA farmer.

Simply Managing Stress

I thought I would share some actions you can take to combat stress and anxiety. Many of the tips I provide are free, which causes less stress from the start! I often see clients who are under extreme stress and anxiety on a continuous basis.  Most everyone has experienced a large amount of stress from the last 4 years alone.

We may not be able to control much of what is happening in our lives and even the world, but we can control how we choose to handle it!!

Work on living in the moment, being mindful of feelings that come up and acknowledging them as just that, a feeling, not necessarily something you always need to act on.

1. 🏃‍♀️🏋️‍♀️🤸‍♀️ Any form of exercise Try for 10 minute intervals of high intensity through out the day
*Yoga
*Running
*Walking
*Push ups/Sit ups/Planks/Mountain climbers
*Squats

2. 🧘‍♀️🧘‍♂️😑 Deep Breathing/Meditation

* Breathe through the nose for count of 6, into the belly, hold for the count of 6, and then out the mouth for a count of 8.

Do this at least 5 times in any moment you feel overwhelmed or having anxiety.

3. 💃💃🕺 Turn up the music and dance

* Even though dancing is a form of exercise, it gets its own category because dancing is awesome!!

4. 🎤🎶👩‍🎤 Sing, hum, play an instrument.

* The act of singing or humming actually activates the parasympathetic nervous system and calms the body and mind.

5. 🛀🧂💧 Magnesium flake baths

* Soaking the body or your feet in magnesium flakes gives us some much needed magnesium that gets rapidly depleted in times of stress. Add a few drops of essential oils like lavender or jasmine to increase relaxation of the mind. Even just 15 minutes can make a tremendous difference in stress levels.

6. 🐠🐟🥑 Get some quality Omega 3 Fatty Acids

*Consuming a variety of quality fats is essential for brain health. Fermented cod liver oil, wild caught salmon, sardines, walnuts, hemp, flax, avocado, and seaweed are great sources.

7. ✂️🎨✍️ Draw, write, create!

*Give your stressed out brain a much needed break from worry and work. Write a song, make a recipe, draw a picture of something that makes you happy. Write a funny poem about an experience you have had.

Stress is a major cause of disease and illness. Taking steps to reduce and manage daily stress is part of self-care. Most days might look like just taking it moment by moment.

If you need more suggestions or just feel the need to reach out, I am here for you! 😊 Schedule a free 20 minute discovery call to learn more or contact me at cswiedoff@gmail.com.

Stress management is included with your personalized wellness plan when you see me for a 60-minute consultation.

Wellness Travel Kit

My personal, carry-on friendly travel kit items

Travel season is quickly approaching! I love to travel, explore new places, and try cultural foods.  Whether I’m visiting the Mediterranean or in the United States staying healthy is my number one priority. Over the years my experiences, good and bad, have taught me to always be prepared.  I’ve been in a few situations where I have fallen ill and was unprepared.  I also have a very sensitive digestive and nervous system, so I now travel with my own personal ‘Travel Kit’.  My kit has a variety of wellness products that I likely wouldn’t find while traveling, especially visiting another country.  This kit usually includes supplements that assist my immune system, support beneficial gut bacteria, help me rest, and feel refreshed.

Besides the obvious, like being diligent about washing your hands, I’ve found these items to be particularly helpful when traveling:

1. Homeopathic remedies -  I bring a variety of products for nausea, jet lag, stress, insomnia, headache and digestive issues.

2. Travel probiotic - This helps keep my gut bugs healthy and balanced. I like products that do not need to be refrigerated.

3. Collagen powder - It contains amino acids for sleep and stress. It also supports intestinal integrity to help combat leaky gut.

4. Sovereign silver - This product is for viral and bacterial defense from all the foreign germs I come in contact with.

5. Digestive bitters - I take them before each meal to create necessary stomach acid and help defend against foreign pathogens. Its also assists with the breakdown of rich foods I am not used to eating.

I also love using supplements that are travel friendly like elderberry gummies for immune support and taking full spectrum digestive enzymes with my meals to assist with breaking down potentially irritating foods.

I can create your own personalized Travel Kit! We can work together to find the right products and combinations for your travels.  Sign up with me today through my Fullscript Dispensary for a discounted price! Go here: https://us.fullscript.com/welcome/cwiedoff

You can also sign up for my 60-Minute Nutritional Supplement Consultation to examine your needs through a wholistic health evaluation and nutritional supplement screening. That way we can create an even more customized personal Travel Kit as well as additional products that support your overall health goals.

Contact me directly at cswiedoff@gmail.com to schedule a free 20 minute discovery call to learn more!

Digestive Bitters

Have you ever heard of digestive bitters?

I use them daily and carry them with me whenever I travel or go out to eat.
They are also probably the product I suggest the most to all my clients!
Digestive bitters are ideal for assisting natural digestive processes. They are intended to help improve digestion, detoxification, and for blood sugar stabilization.
Digestive bitters are concentrated blends of different bitter herbs and plants. The bitterness from herbs helps stimulate the digestive system. They are typically taken before meals to trigger digestive enzyme production. Bitters help to produce bile, and balance hydrochloric acid (HCl) levels in the stomach. Having robust levels of HCL can help prevent food borne illness and assist in the initial breakdown of food.
Digestive bitters are an ideal and gentle form of support for individuals who aren’t digesting their food very well. They can be used to help with bloating, gas, addressing low stomach acid levels, assist with protein breakdown, fat absorption, and promote regular bowel movements.
Bitters are typically taken 10 to 15 minutes prior to meals. One serving (usually around ¼ tsp) is placed and held on the tongue for about 10-15 seconds, or until you start to salivate.

Here is a bitters product I like. If you haven’t signed up already, you can get these and other bitters products at a discount through my Fullscript Dispensary.

Microgreens

Spring is in full swing here in the PNW. Everything is beginning to look incredibly lush and green which makes me realize just how bleak it was for so long. I tend to get a bit anxious waiting for the gardening season to begin so I like to grow sprouts and micro greens in my kitchen during the cooler months. Much of the soil used in farming is depleted, making the vegetables we eat less nutrient dense than decades prior. Micro greens and sprouts are power packed with vitamins and minerals like iron, zinc, and magnesium, making them an ideal snack or addition to your meal. Micro greens can be quite pricey when purchased at the store. Fortunately, the organic seeds are cheap to buy and they are easy to grow in your own kitchen. Make sure to wash them well.

Nutritional Therapy Guiding Principles

To be the transformative educator of nutritional therapy, reconnecting people to healing foods and vibrant health. Number one a passion for health number to a belief in the bodies, innate ability to heal number three a respect for bio chemical individuality, never for a foundational approach to nutrition and health number five and unwavering commitment to the nutrient dense whole food diet.

Mindful Living

Small changes lead to big results. I often help my clients navigate and develop a less toxic version of their current lifestyle choices. Whenever possible, try to swap out toxic household products and ditch plastic packaging. Mainstream marketing and consumerism leads people to believe plastic packaging and toxic chemicals in products are harmless and effective. In reality most of it is unnecessary, unhealthy, and wasteful. So little by little I have been helping people replace items with more sustainable and reusable products. Beauty products are one of the biggest offenders but some of the easiest for people to change. These shampoo and conditioner bars are a wonderful and nontoxic way to reduce plastic waste. They are paraben and sodium laurylsulfate free, a much healthier option for your scalp and skin. What may seem like a small change can actually make a large difference in reducing plastic production and waste.

Wellness Wednesday!

A quick look at transdermal magnesium. When digestion is compromised, (such is the case with issues like Crohn’s disease, colitis, IBS or IBD) the absorption of vitamins and minerals from diet and supplementation can be limited. One of the most efficient ways to get magnesium into the body is through transdermal methods like hydrotherapy. Hydrotherapy is simply using water as a medium for health and healing. By taking a bath or foot soak with warm water and magnesium flakes you are actually absorbing magnesium through the skin, bypassing the compromised digestive system. Magnesium has over 200 processes for the body. One of the most important being stress management. When we are in a stressed state, (as most people have been for the last two years or more) magnesium is being rapidly depleted from the body. Magnesium flakes are a great way to help keep optimal levels in the body.

Easy Breakfast Idea

Minimalistic Breakfast Recipe

Organic ingredients:

• grass-fed eggs (3 - 4)

• cooked yam or sweet potato

• sautéed kale

• grass-fed butter

• onions (diced, as much as you like)

• garlic (minced, as much as you like)

  Beat eggs in bowl, add all in gradients to egg and stir. Heat tablespoon of butter on medium heat and pour in egg mixture. Gently stir a few times then cook 3 mins. Put skillet under broiler on middle rack for 5 to 6 mis or until older brown and puffy. Option: add cheese to top prior to or after broiling.

Finding healing in your own backyard

Spring is in full bloom in many parts of the country. Now is a great time to support your health with detoxifying and organ supporting herbs. What most people consider a pest is actually one of the most powerful, nutritious, and beneficial plants you can eat. Just a few of its super powers include... helps boost the immune system, acts as a digestive aid, creating stomach acid to help you break down food when you eat. Dandelion provides antioxidants, regulates cholesterol, helps with regulation of blood sugar, lowers blood pressure, aids the.body with weight loss, and may reduce the risk of cancer.
Dandelion is also wonderful support for the liver and kidneys. Dandelion root, stem, and flower help the body with detoxification. It is truly an amazingly useful plant and excellent food for bees. It should be treated as anything but a nuisance!