March 2023 Newsletter
March = National Nutrition Month!
Welcome to March! The?Academy of Nutrition and Dietetics ?highlights March as a month focused on food education - establishing healthy eating habits, building out your plate, etc. Additionally, this month promotes more movement! Just as important to exercise is your?NEAT -?Non-Exercise Activity Thermogenesis: walking your dog, cleaning the house, dancing while you cook, etc. All this daily movement keeps you healthy and happy!
I don't know about you, but March is a busy month for me! Whether it is in between travel, or feeling sluggish due to this crazy weather change, I heavily rely on the eating and movement?habits I have established for myself. I hope this gives you some tips and fun getting into March to do the same!
Latest News
Nutrition.gov: Food Groups & Education
Know How to Build Your Plate
It might sound basic, but sometimes going back to the basics is the best way to reset/start!
It's all about being intentional with the foods that you choose. As you age, the?importance of certain vitamins and?minerals increases as your body's natural production of such nutrients decreases. Here are a few things to keep in mind as you keep on keeping on and continue to lead a healthy lifestyle:
Eat a variety of foods.
Every meal you should be looking for the big three: a healthy fat, complex carbohydrate, and a protein.?
Be sure to include color in your meal! Literally, TASTE THE RAINBOW.?
Try to fill half your plate with veggies to get much needed fiber.
Be aware of what you are putting in your body.
If this means keeping a food diary to track what you eat, so be it! Otherwise, keeping in mind what foods are high in saturated fats, sugar, and sodium can help you enjoy them in moderation without compromising your health.
Hydrate!
More on?this to come in this Newsletter, but staying hydrated not only keeps your energy high, but allows for proper digestion and absorption of all the yummy food you're eating!
Stay active.
Whether it is a daily walk, or taking up a new extracurricular, keeping your mind and body agile boosts overall well-being.
Find happiness.
For me, spending time with friends and family is one of the best ways I find joy in my everyday. Find what works for you and keep it going. Happiness is the key to life!
Find more on healthy eating and eating tips as you age?here !
March Partner Highlight
Bardia Hariri: Financial Professional and Insurance Agent
Introducing Bardia Hariri as our March Partner!
When you have a plan, for your self-care, that includes the health of your finances, it will support and prioritize your TOTAL health and well-being! Having a financial plan significantly lowers anxiety and this stress management is crucial to your overall happiness.?
Not only is Bardia a positive and welcoming energy, and fun to know, he is also great at what he does! Reach out to Bardia to help you be your best self!
Here's where you can find more about Bardia and tell him we sent you!
New York Life?:?https://www.newyorklife.com/agent/bhariri
Michelle's Hot Spot - Check these out!
My husband Michael and I have been spending a lot of time in San Francisco. Exploring different neighborhoods means finding new hot spots, and we are excited to share these two special places!
Ocean Beach Cafe
734 La Playa Street,?San Francisco, CA 94121
5 Star Review from me! This was such a lovely find! Located in the Outer Richmond, this "non-alcoholic café, bar, bottle shop,?and private event space" was the best time. Explore what?Owner Joshua James?means by "mindful drinking" at the vibrant and social place,?Ocean Beach Cafe .
Boisson San Francisco
333 Hayes Street,?San Francisco, CA 94102
"Whether you’re taking the day off, a month off, or going zero-proof for good, our non-alcoholic wine, spirits, beer, and more are here to inspire a Glass Half-Full." ~?Boisson
Boisson has other locations in NY and CA, but this?Hayes Valley spot ?is their first in SF! Make the stop and check it out :) Once you taste at Ocean Beach and purchase, you can order some online at?Boisson.com
Recipe of the Month: Mock-tails!
Non-Alcoholic Whiskey Sour w/ Nutritious Delicious Bitters!?
For those of you extending your dry February into March, here's a fun recipe to keep you going. And even if you don't fall into this?group, don't knock it until you try it!
In my upcoming webinar with Dr. Mona Fahoum (*sneaky preview), we will be discussing the importance of gut health, and its connection to your overall health. Alcohol disrupts the good bacteria in your gut, having a major impact on your energy, hormones, and even your sleep! You can learn more on March 22, so if you're interested sign up?here ?and enjoy this recipe!
Recipe
2 oz (Non-alcoholic) Whiskey
1 oz Lemon Juice
3 drops of Aromatic bitters
1/2 oz Egg white
*optional 1/2 oz simple syrup
Combine all the ingredients in a?shaker?WITH ice and strain
or...Shake with NO ice, fine strain into an ice-filled glass, and enjoy!
Monthly Challenge: The 30-Day Hard Challenge
You may or may not be familiar with the 75 HARD Challenge, but it has been spreading all over social media. The basic?premise (pictured left) is as follows, with a few adjustments & notes where I differ:?
75 days can seem like a long period of time, so I challenge you to try this for?30 days?and see how it might change your daily routines and habits. You can also choose a couple of the 5 to start. This is a great way to amplify what is possible in March and move forward in a structured way.
Let me know if you need me to add any accountability to your commitments to yourself. I'm here. xo
Upcoming Event
Have you ever had "butterflies in your stomach" or a "feeling in your gut"? Can that be a real response that is your nervous system talking to you? Does this affect your digestion, weight, sleep & hormone balance??
Dr. Mona Fahoum and I are together again to discuss the critical connection between gut health and hormones! We will cover stress response, digestion, hunger, satiety, and breathing among other things. You will leave with some suggestions, ideas, supplement possibilities and questions answered.?
Grab two friends, join the party, and leave inspired!?
*This event has ended
Personal Piece
A Holistic Perspective On Water And Hydration
Water, the lifeblood of Mother Earth. That free flowing H20 is crucial for the survival of every organic species on the planet. Our earth is made up of 71% water – just a little more than the human brain which floats at 70%. In fact, water comprises up to 55-60% of our entire bodies. With over half our bodies composed of water, it’s clear to see why staying well hydrated is one of the most important (and easiest) things you can do for your health.
2 Common Hydration Myths Busted
Myth 1: Water Is The Best Way to Hydrate
The truth is, it depends. For most of the year, water on its own should be enough. However when we sweat on particularly hot days or after a lot of exertion, we don’t only sweat out water. We sweat out minerals such as sodium and potassium. These are electrolytes and are vital in keeping the body balanced and hydrated, and the muscles working effectively.
Adding a pinch of Himalayan salt and a splash of apple or lemon juice to your water on days like these will go a long way towards replenishing your electrolytes, helping to prevent muscle cramps and other symptoms of electrolyte imbalance.?
Myth 2: Coffee & Tea Are Dehydrating.
Recent research shows that while the diuretic effects of drinking 1-2 cups of coffee minimally increase urine output for about three hours after consumption, exercise seems to negate those effects altogether.?
If you’re a tea drinker, research shows that drinking 4-6 cups of tea can actually be more beneficial than water consumption alone as teas can provide antioxidant and herbal benefits as well.
This does not take into account caffeine’s effects on your adrenal glands however, so if you’re avoiding coffee in order to get a good night’s sleep, by all means keep it up!
Dehydration?And?Chronic Dehydration: Know the Signs
Dehydration happens when you don’t drink enough water for your body’s needs. Even being just a half litre under-hydrated can lead to an increase in cortisol levels – the stress hormone – which can put a real strain on your overall well-being. In the summer months, common culprits for dehydration include extreme temperatures, excessive physical activity in the heat, and let’s be honest, too much alcohol consumption. Fortunately, these triggers are all preventable by maintaining a healthy balance of water, rest and shade.?
The Warning Signs Of Chronic Dehydration
When the body is constantly forced to function without enough water over days and weeks, chronic dehydration can begin to set in. Chronic dehydration can cause a variety of health complications from high blood pressure to kidney stones.?
You may already be familiar with the most common signs of dehydration, which include:
● Extreme thirst
● Tired muscles
● Dizziness and disorientation
● Dark-coloured urine (deep yellow, brown or maroon)
However, chronic dehydration reacts a bit differently.?
Chronic dehydration may present itself in a variety of ongoing symptoms, such as:
● Constipation
● Fatigue?
● Muscle weakness
● Headaches
● Dry or flaky skin
Not a huge fan of the taste of water? Do you find water just plain boring? You aren’t alone but there are options; try adding in cucumbers, mint, orange, or lemon slices to flavor it up a bit, and remember water is crucial to not just hydrate our bodies but also to flush out all the toxins we are exposed to. If you suspect you might be suffering from chronic dehydration, increasing your intake of water may not be enough to get you back on track. It is important to make an appointment with your healthcare practitioner so they can properly assess your concentrated blood volume, electrolyte levels, and kidney function to help get you back on the path to optimum health.
If you are always on the go, get yourself a BPA-free reusable water bottle (look for glass water bottles) and keep it with you at all times. Make sure it fits in your car's cup holder, fits easily in the bag you regularly carry, and that the top is attached. That way you are sure to keep your body healthy and hydrated, looking out for your own best interest and the health of our planet, which is in everyone’s best interest.
As always, a personalized approach will be the most effective. If you've hit a weight-loss plateau, or if you're wondering how to?achieve the right balance between diet and exercise, call us at?(650)-464-6177?or email?[email protected] ?to get in touch today!