New Year's Rosolutions

A Better Approach to This Year’s Resolutions

Let’s make this year different than any before!

I’m suggesting we skip the lofty New Year’s resolution that often leaves us deprived and unhappy and trade it in for living an intentional and mindful year that prioritizes self-care.

While self-care has become quite the trendy term, it simply boils down to prioritizing one’s own physical and mental health. It requires turning inward to uncover the things that bring happiness and joy, and ensuring we do more of those things!

So this year, instead of creating a rigid list of foods or activities you’re swearing off, consider creating a list you can draw upon whenever you’d like to revitalize your commitment to self-love and self-care.

Begin this self-care list by taking inventory of all of the things that bring you joy. This list may include people, places, actives, hobbies, and perhaps even smells and tastes! Know that this list is ever-evolving, so remain flexible and update it as needed.

Let’s focus on doing more of the things that bring us joy this year.

My List of Things That Bring Me Joy:

  • I know for me and my family we are going to focus on traveling more this year, especially camping and visiting some elderly family members we haven’t seen in several years.camping
  • I want to get back into the habit of walking outside when the weather permits. We all love doing that because it makes us feel good.
  • Eating more fish is on my list too. I did not grow up eating fish so this has always been very hard for me to figure out. Happily, I have fed a person who grew up eating fish and she said my recipes are great and that I am “doing it right”. So I am more confident about this now. I know that fish are a great addition to our regular old meals of beef, chicken, and turkey so I always feel good when I put fish on the table.Rabbit
  • Rabbit – I want to try eating rabbit. I found a local source and I want to try this. If we like rabbit, it will be good to know that we could raise our own for meat if we needed or wanted to. (My husband really got into watching Homestead Rescue on TV this summer.)
  • Sewing and crafting also make me very happy. I have been putting a lot of hours in this year caring for others and working on building my business. I have noticed that the time I spend creating is at an all time low. I am starting this right now! I have a list of projects I am excited to get working on.

What is on your list of things that bring you joy?

To help you succeed at this ongoing self-care practice, I’ve created a list of foods you can draw on to incorporate as part of your self-care practice.

Foods to help you focus:

Salmon (and other fatty fish) — Many researchers consider DHA to be the most important fat found in the human brain, and the unusual concentration of this omega-3 fatty acid in salmon helps explain the research-documented benefits of salmon including better brain function, better overall cell function, and improved control of the body’s inflammatory processes(1).

Strawberries — The strong antioxidant and anti-inflammatory benefits provided by strawberrystrawberries have proven to improve brain function. Certain research studies have shown the connection between strawberry consumption and new nerve generation in the hippocampus, which is often involved in the learning and recall of new information(2)!

Cinnamon — Just smelling the wonderful aroma of this sweet spice boosts brain activity! Purchase cinnamon in it’s dried stick or powder form, or as a high-quality essential oil to diffuse in your home office.

Other suggested foods include avocado, blueberries, oranges, walnuts, and green tea.

Foods to decrease stress and tension:

Turmeric — Prized for its anti-inflammatory and antioxidant properties, recent studies have shown the spice plays an active role in treating various central nervous system disorders as well as offering a protective action against stress(3). Turmeric can be utilized either fresh or dried and is easily incorporated into many types of cuisines.

Eggs (and other proteins) — Incorporating high-quality, pasture-raised and organic, protein, eggslike eggs, is key to supporting your body through stress as it will fuel your system from a cellular level, ensuring your body will return to balance. Eggs are also an excellent source of choline, a nutrient that has been shown to play an important role in brain health and may protect against stress(4).

Leafy greens — Leafy greens, including spinach, kale, and chard, all contain choline as well, which as mentioned above, play an important role in managing and reducing stress in the body. Additionally, the antioxidant richness found in leafy greens is helpful in the reduction of oxidative stress.

Other suggested foods include broccoli, parsley, organ meats, sweet potatoes, and water.

Foods to soothe and relax you:

Walnuts — A fascinating aspect of walnuts and their potential health benefits involves their naturally occurring melatonin. Melatonin is a widely-active messaging molecule in our nervous system and is critical in the regulation of sleep, daily (circadian) rhythms, light-dark adjustment, and other processes(5). If you’re looking for improved sleep and relaxation, grab a handful of walnuts!

Chamomile — Chamomile is best known for its wonderful calming action and is used to ease chamomile teatension and stress, emotional upset, nervousness, and insomnia (6). Purchasing dried, organic flowers in bulk is an easy and affordable way to always have chamomile on hand to be utilized as a tea, compress, or a lovely addition to your bath. Our local herb store, Red Clover Herbs* has chamomile and lots of other great herbs. If you talk to the owner, she can recommend herbs for all kinds of ailments. As a bonus, you are supporting a local business. (P.S. They ship all over and their Harmony Blend is wonderful!)

Bananas — Bananas are an excellent source of magnesium, an important mineral that relaxes your muscles and activates your parasympathetic nervous system that regulates “rest and digest”.

Other suggested foods include honey, nuts, seeds, and eggs.

Foods to energize you:

Coffee or Green Tea — Both beverages naturally contain caffeine that stimulates the brain and central nervous system, helping you stay alert and energized. If coffee makes you too jittery, swap your afternoon pick me up for green tea.

Cacao — Cacao is a superfood that will boost your energy! It comes in many different forms, roasted cocaoincluding powder and nibs, and can be added to smoothies, yogurt, or oatmeal. I recently ordered roast cocao from Crio Bru. While it was not quite what I expected, I like it.

Apples — Due to its comprehensive macronutrient and micronutrient profile, this fruit provides a burst of energy in the form of carbohydrates and natural sugars, while also stabilizing blood sugar.

Other suggested foods include rice, quinoa, potatoes, pineapple, and dark chocolate.

Here’s to a new year where we swap the complicated resolutions for clear intentions to do more things that bring us joy and fuel our bodies with foods that support our goals! Wishing you only health, happiness, and joy for 2021.

*This is an affiliate link.

SOURCES:

  1. “Salmon.” The World’s Healthiest Foods, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=104.
  2. “Strawberries.” The World’s Healthiest Foods, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=32.
  3. Kulkarni, S K, and A Dhir. “An Overview of Curcumin in Neurological Disorders.” Indian Journal of Pharmaceutical Sciences, Medknow Publications, Mar. 2010, www.ncbi.nlm.nih.gov/pmc/articles/PMC2929771/.
  4. Glenn, Melissa J, et al. “Supplemental Dietary Choline during Development Exerts Antidepressant-like Effects in Adult Female Rats.” Brain Research, U.S. National Library of Medicine, 14 Mar. 2012, www.ncbi.nlm.nih.gov/pmc/articles/PMC3327365/.
  5. “Walnuts.” The World’s Healthiest Foods, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=99#healthbenefits.
  6. Justis, Posted By Angela. “A Family Herb: Chamomile Flower.” Herbal Academy, 25 Jan. 2018, theherbalacademy.com/a-family-herb-chamomile-flower/.

Four Rs of Healing

Replenish, Reduce, Repair, Rebalance

 

Replenish

Replenish nutrients like vitamins, minerals, and phytochemicals. Most folks have not eaten a diet that is anywhere close to what our ancestors ate. Foods like liver, kidney, bone broths, and lots of leafy greens or tubers are chock full of nutrients our body needs. How can we expect our body to repair and renew itself each day when we are eating a bowl of cereal and McDonald’s burgers and fries? When you compare that to what our ancestors ate, we are slowly starving our bodies of what they need to function.

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Keto for Diabetes

Is a Keto Diet Best for Lowering Blood Sugar?

ADA Diet Guidelines for 2020

The American Diabetes Association (ADA) has released is new guidelines for 2020. In section 5, titled Facilitating Behavior Change, under the heading Eating Patterns, Macronutrient Distribution, and Meal Planning they state the following:

Reducing overall carbohydrate intake for individuals with diabetes has demonstrated the most evidence for improving glycemia and may be applied in a variety of eating patterns that meet individual needs and preferences.

What does it mean then?

Eating a lower carb diet improves blood sugars better than any other diets they have looked at so far. And it can be done by people who are vegans, vegetarians, carnivores, etc.

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Recipe

South in a Pot Soup from Taste of Home

This is perfect for these cold winter days.

I found this in Taste of Home magazine a few years ago. While I don’t find many of their recipes fit my family’s needs, I do find a winner once in a while.

However, skip the canola oil. Use lard, butter, coconut oil, or beef tallow instead.

The sweet potato in this recipe gives it a wonderful flavor.

You can use other greens besides collards. I often use chard or kale that I have grown in my garden and frozen.

Get the Recipe

Increasing IVF Success Rates

Increasing IVF Success Rates

Can you increase IVF and other ART success rates using nutrition?

Probably! There have been many research studies done on how nutrition and nutrients affect fertility overall, fertility treatments, egg health, sperm health, and reproductive success. While there is no one large study specifically about nutrition and ART (Assisted Reproductive Treatment) success, there are many studies about various aspects of fertility, ART, and nutrition. You will find I have referenced several of them throughout the article.

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Nutrition to Improve Success Rates of Fertility Treatments

Can You Improve Your IVF & Fertility Treatment Success Rates?

Check out the article I wrote for the Feed Your Fertile Body blog. It goes over the scientific research for how various nutrients can improve your fertility. While there are no direct research projects about this, there are many that have shown how nutrients affect egg and sperm health and hormone health. Read more to find out how you can improve your IVF success rate.

Nutritional strategies that improve the effectiveness of fertility treatments

Want to Know More

Contact me for a free 20 minute Discovery Call to discuss your situation.

Contact Me

Free Health Fair-See New DNA Test for Fitness and Weight Loss

Free Health Fair

Want to know if you can lose weight with exercise (or do you need to focus on foods)? How about if your muscles are made from endurance or strength? Come see me at my booth at the Free Health Fair this Saturday, March 9th, at Apple Athletic. It runs from 9:30am to 12pm.

I have posted one page of the DNA report that shows you information about fitness and health.

Health Fair

Postpartum Depression

Struggling with postpartum depression?

or

Worried about getting postpartum depression?

Every woman has heard horror stories about postpartum depression. Many women have experienced it and never want to again.

Understanding it and recognizing the symptoms can help but ultimately we want to avoid it altogether or have some tools to help alleviate the symptoms.

Come join me for a free class where we are going to discuss:

  • Causes of postpartum depression
  • Using nutrition to help you to avoid or alleviate symptoms
  • Other things you can do to improve postpartum depression

LOCATION: Idaho Falls Yoga Co-op

ADDRESS: 740 W Broadway, Idaho Falls

DATE: Saturday, June 23rd

TIME: 1pm-2pm