Let’s talk about “staying on track”

Let’s talk about “staying on track”

by | corporate EN, Dieting, Peak Sante

This month we are going to talk about all things “Staying on Track”. Of course, this applies to the holiday season but also to any time during the year when we just need (or want) to slow things down a little.

So… if you have been working on your daily habits so you to get a grip on stress, have the energy to be more productive at the office, be consistent with working out, or being committed to a bedtime routine to get a good night’s sleep throughout this past year, this email is for you! 

Enjoy!

 

With the holidays right around the corner, there’s often a big push to “stay on track” and not lose progress.

 But… what if your body is asking for a pause? 

 What if slowing down feels right?

 What if there’s REALLY just too much going on to keep up with your routine ?

 What if it is needed?

I get it.

 And, as it turns out, we’re actually wired to feel this way.

 Research shows that, as we shift into the cold months, our bodies naturally crave more sleep, comfort, and even a little extra fuel. 

In other words, what you’re experiencing is biology—not a lack of discipline.

 Still, rather than letting go of the healthy routines you have developed, and indulging in all the sugar, what if you tried modifying your daily habits to fit the season?

 Continue reading for some tips….

When you need to modify your daily habits…

If your focus is on maintaining a CONSISTENT workout habit here’s what that might look like: 

  • Swap outdoor running for an indoor HIIT or interval training on the treadmill.
  • Keep with your current type of workout, but shorten the duration to create more time in your schedule.
  • Replace your usual evening workouts with shorter morning workouts to get it done before the day gets too busy or because you have to shop or have an after work cocktail to attend.
  • Try a gut-friendly meal service in place of weekly meal prep while balancing holiday plans and prepping

All of these, and of course there are MANY more, will help you ADJUST AND SAVE SOME TIME while maintaining that consistent working out habit. 

It always harder to start back up a habit you have put on hold!

My modo… don’t stop or pause. Instead MODIFY!!!

Modify the timing, duration, or type of activity. But MAINTAIN THE HABIT!

Those of you who know me, know I love to run! Outdoors, rain or shine, in the summer heat or dead of winter. I run in the city, country, on a road or on a trail. I run during the holidays, on holidays. No matter where I am, or how I feel, I do what it takes to make it happen.

I run if I am happy, sad, or mad! If I am tired, I take it down a notch. I might walk instead. If I am extra busy, I run for a shorter time. If I am not feeling well, I walk, maybe, or do restorative yoga instead. 

Either way, movement is a non-negotiable commitment I have made to myself that serves my physical and mental health and well-being by helping me with stress mastery, mood regulation, better digestion, focus, creativity, and staying fit! 

What can you MODIFY to maintain all the efforts you have made to upgrade your daily habits, so you can simply pick up where you left off once the holidays pass?

Need some help with how to modify your daily habits to meet with your UNIQUE focus?

Lets talk about it in my private online community: Natural Solutions for Peak Wellness. 

 

Life has its seasons… 

Sometimes, we’re all in and going strong—and other times, rest is what we need most. 

Seeing those moments as chances to modify and be gentle with ourselves rather than quitting altogether can break that “start-stop” cycle so many of us feel stuck in. 

Over the next few weeks, I’ll be sharing ways to stay on track without the pressure this holiday season, including: 

  • Setting boundaries to protect your time, energy, and health
  • Fully enjoying holiday treats without all the guilt
  • Finding ways to keep moving – even with a packed schedule
  • Shifting from “have to” to “want to” around your health habits
  • And so much more. 

 

I hope you found this information useful. If you’re seeking extra support and guidance on your journey toward peak wellness, stay tuned, as I am committed to sharing the ways in which natural medicine can empower you (and me…) to live a more abundant and well life! 

I’ll be sharing more helpful insights and content in my Members Only Facebook Group: Natural Solutions for Peak Wellness. 

I look forward to connecting with you there! 

Let’s have a happy, healthy, successful end to 2024! 

Committed to your success, 

Christina

 

Christina Della Rocca, ND, MASS.d, FNLP, B.A.S.

Strategic Workplace Wellness Specialist & Concierge | Multi-disciplinary Wellness Practitioner

Spécialiste & Concierge de bien-être stratégique en entreprise | Praticienne en santé et bien-être

Protein Linked to Healthy Aging

Protein Linked to Healthy Aging

by | corporate EN, Dieting, Peak Sante

In the News

Protein is essential for bone and muscle health, both of which can decline with age. But the results of a new study say that “protein intake was significantly associated with higher odds of healthy aging.”

Plant-based protein was also associated with good mental health status and better physical function. This was based on data from 48,762 women younger than age 60 who participated in the Nurses’ Health Study

 

​​​​​​​Pro Health Tip

 

There are a lot of “diets” and nutrition fads, but one thing that stays consistent across all healthy diets is an emphasis on avoiding foods that elevate inflammation and eating those that keep it in check.

This means avoiding foods like sugar, refined carbohydrates, fried foods, and trans fats and eating more fish, nuts, seeds, berries, and green leafy veggies. Some call it the “anti-inflammatory diet!”

 

​​​​​​​Did You Know?

 

 If you are trying to figure out which foods your body loves and which might be triggering you, there are two main ways to help identify food sensitivities:

  • the elimination-challenge diet, and
  • a blood test.

For the elimination-challenge diet, you remove all suspected foods until you feel better and then reintroduce them one at a time to see which are problematic. The blood test looks to see if your body is creating antibodies to a long list of foods.

 Some people prefer one method over the other. While others prefer to combine them for the best chance of uncovering trigger foods!

 What do you think makes most sense?

I hope you found this information useful. If you’re seeking extra support and guidance on your journey toward peak wellness, stay tuned, as I am committed to sharing the ways in which natural medicine can empower you (and me…) to live a more abundant and well life!

I’ll be sharing more helpful insights and content in my Members Only Facebook Group: Natural Solutions for Peak Wellness.

I look forward to connecting with you there!

Make it a mindful day,

Christina

 

Christina Della Rocca, ND, MASS.d, FNLP, B.A.S.

Strategic Workplace Wellness Specialist & Concierge | Multi-disciplinary Wellness Practitioner

Spécialiste & Concierge de bien-être stratégique en entreprise | Praticienne en santé et bien-être

Helpful tips for food sensitivities

Helpful tips for food sensitivities

by | Dieting, General Health, Peak Sante

In the News

A new study (that is unfortunately true) found that the annual healthcare costs resulting from exposure to endocrine-disrupting chemicals (EDCs) were almost $250 billion in U.S., and close to 24.6 billion in Canada. Though we are doing better in Canada than other parts of the world, these numbers are in no way positive.

EDCs are chemicals in plastics and also hide in flame retardants, food packaging, can linings, and non-stick cookware. 

When they get into the human body, they disrupt our hormonal systems and increase the risk for cancer, diabetes, infertility, preterm birth, and more. 

The good news is that we have the power to make choices every day that minimize our exposure to EDCs. We also have ways to support our body’s natural detoxification systems. These are just some of the things to consider when working to optimize your health.

 

Pro Health Tip 

One thing to always think about when somebody experiences food sensitivities is the importance of optimizing their gut and immune function. We know that there is no one-size fits all solution to support people looking to improve their health and well-being, and when it comes to food sensitivities, there is no exception.

People are unique and therefore require a unique plan individual to each of them. That being said, here are a few a things to consider that apply to all; 

  • Adopting an “anti-inflammatory” diet.
  • Focus on eating whole foods that are also rich in antioxidants
  • Supporting the gut microbiome with probiotic-rich foods
  • Chewing foods thoroughly and eating mindfully

Did You Know?

If you’re wondering if foods might be triggering you, it’s helpful to first know what reactions might be possible. 

Did you know there are actually 4 different types of food reactions? 

  • Food allergies trigger an immune reaction that can be life-threatening.
  • Food sensitivities trigger more gradual reactions that can be harder to recognize.
  • Food intolerances occur because of an inability to digest certain foods (like lactose).
  • Celiac disease is an autoimmune reaction to gluten.

     

    Lots of times people expect food sensitivities to show up as stomach pain, loose stools, or other digestive issues. But the reality is that food sensitivities can also show up as…

     

  • Tiredness

  • Brain Fog

  • Joint Aches

  • Feeling Bloated

  • Skin Rashes

  • Behavior Changes

  • Moodiness

    Furthermore, the reactions can take hours or even days to show up, making it tricky to pinpoint the cause.

    I hope you found this information useful. If you’re seeking extra support and guidance on your journey toward peak wellness, stay tuned, as I am committed to sharing the ways in which natural medicine can empower you (and me…) to live a more abundant and well life!

    I’ll be sharing more helpful insights and content related to food sensitivities in my Members Only Facebook Group: Natural Solutions for Peak Wellness. 

    I look forward to connecting with you there! 

    Make it a mindful day, 

    Christina

 Christina Della Rocca, ND, MASS.d, FNLP, EWLC, B.A.S.

What RECENT research says about low-carb diets!

What RECENT research says about low-carb diets!

by | Dieting, General Health, Mindset, Peak Sante

In the News

Headlines can be misleading, but couldn’t pass up this one on Medscape that read, “For Weight Loss With a Low-Carb Diet, Quality Matters.”

This was a study that looked at weight change in 123,332 people following a low-carb diet over 4 years. 

Results showed that those who followed a low-carb diet with more healthy fats and plant protein, but less refined carbohydrates experienced the most weight loss over 4 years. 

But those who followed a low-carb diet with more unhealthy fats, animal protein, and refined carbohydrates experienced the opposite: weight GAIN. 

In this case, the headline was true. QUALITY MATTERS!  

 

Pro Health Tip 

Two of the most common foods that I see people react to in my practice are gluten and dairy, so today let’s take a look at some of my favorite food swaps for these extremely common foods! 

🥨 For Gluten: 

  • Sandwich → Lettuce Wrap, lettuce boats, or Gluten-free crackers when you want more crunch.
  • Wheat Tortilla → Corn Tortilla
  • Pasta → Spaghetti Squash or zucchini noodles or rice noodles
  • PLUS most items have gluten free versions: pasta, bread, crackers, pancake mix, etc. Just be sure to read labels to find the healthiest possible versions.

🥛 For Dairy: 

  • Milk → Oat, Almond, Coconut, or Rice Milk
  • Creamer → Coconut Milk or cream (You can make a delicious cream based sauce with coconut milk!
  • Butter → Olive Oil or Coconut Oil
  • Parmesan → Nutritional Yeast (literally tastes like parmesan!)
  • PLUS you can find dairy-free cheese, yogurt, & even ice cream when looking for a non-dairy treat. 

Did You Know?

If you’re wondering if foods might be triggering you, it’s helpful to first know what reactions might be possible. 

Did you know there are actually 4 different types of food reactions? 

  • Food allergies trigger an immune reaction that can be life-threatening.
  • Food sensitivities trigger more gradual reactions that can be harder to recognize.
  • Food intolerances occur because of an inability to digest certain foods (like lactose).
  • Celiac disease is an autoimmune reaction to gluten.

Of all the types, food sensitivities are the most confusing, so I’ll be sharing more on how to recognize and deal with them in my next emails! 

I hope you found this information useful. If you’re seeking extra support and guidance on your journey toward peak wellness, stay tuned, as I am committed to sharing the ways in which natural medicine can empower you (and me…) to live a more abundant and well life! 

I’ll be sharing more helpful insights and content in my Members Only Facebook Group:

Natural Solutions for Peak Wellness. I look forward to connecting with you there! 

Make it a mindful day, 

Christina

 

Christina Della Rocca, ND, MASS.d, FNLP, B.A.S.

Strategic Workplace Wellness Specialist & Concierge | Multi-disciplinary Wellness Practitioner

Spécialiste & Concierge de bien-être stratégique en entreprise | Praticienne en santé et bien-être

 

 

6 Brain Friendly Snacks

6 Brain Friendly Snacks

by | Dieting, General Health, Mindset, Peak Sante

I hope your week is off to a great start! We have taken a look at so many great areas when it comes to stress and anxiety. Some insights, some tips, some tools…

If you find yourself struggling with stress and anxiety, I have more tools for you! Remember, it’s OK if some tools work for you while others do not. It’s also alright for things to feel uncomfortable at first. The more you give something a try, the more likely you are to see if it truly works for you or not.

On that note… here are two effective healing mantras to try:

“I breathe in calmness, I breathe out tension.”

Use this mantra while practicing deep breathing exercises to help calm your mind and body.

“Every breath I take brings me closer to peace.”

Focus on the present moment and the calming rhythm of your breath to find peace within yourself.

Today’s topic

Nourish Your Brain with These 6 Brain-Friendly Snacks! 🍓🧠

 

What we eat has a direct impact on our brain (and thus anxiety).

Want to make sure you’re feeding your brain the best fuel?

Here are 6 brain-friendly snacks: 

  • Berries: Such as blueberries, strawberries, and raspberries, are packed with antioxidants that help protect brain cells from oxidative stress. They also contain flavonoids, which have been linked to improved memory and cognitive function.
  • Nuts and Seeds: Nuts and seeds are rich in healthy fats, vitamins, and minerals that support brain health. Walnuts, in particular, are high in omega-3 fatty acids, which are essential for brain function. Almonds, pumpkin seeds, brazil nuts, and sunflower seeds are also excellent choices.
  • Dark Chocolate: Dark chocolate contains flavonoids and antioxidants that have been shown to improve cognitive function and mood. Opt for dark chocolate with a high cocoa content (70% or higher) to maximize the potential benefits.
  • Greek Yogurt or Kefir: Greek yogurt and kefir are rich in protein and probiotics, which support brain health and gut health, respectively. Choose plain Greek yogurt or kefir and add your favorite toppings for a delicious and nutritious snack.
  • Seaweed Snacks: Seaweed snacks are low in calories and packed with vitamins, minerals, and antioxidants. They’re also a good source of iodine, which is essential for thyroid function and brain health. Enjoy seaweed snacks on their own or pair them with sushi rice for a flavorful treat.
  • Bell Pepper Strips with Guacamole: Bell peppers are rich in vitamin C, which is important for brain health and immune function. Dip sliced bell peppers in homemade guacamole for a crunchy and nutritious snack packed with healthy fats and antioxidants.

If you’re seeking extra support and guidance on your journey to overcoming stress and anxiety, stay tuned, as I am committed to sharing the ways in which natural medicine can empower you (and me…) to live a more abundant and stress-free life.

Do you have any favorite snacks that leave you feeling well and relazed?

Head on over to my Facebook Group: Natural Solutions for Peak Wellness!

We would all love to hear from you 🙂

Make it a mindful day,

Christina

 

Christina Della Rocca, ND, MASS.d, FNLP, B.A.S.

Strategic Workplace Wellness Specialist & Concierge | Multi-disciplinary Wellness Practitioner

Spécialiste & Concierge de bien-être stratégique en entreprise | Praticienne en santé et bien-être

7 veggies & fruits that boost performance

7 veggies & fruits that boost performance

by | Dieting, Peak Sante

7 Fruits & Veggies for Athletic Performance

Green Peas. Peas are rich in protein (vital in the repair & rebuilding process), plus they contain magnesium and vitamin B6, both of which help with energy production, muscle contraction, and nerve function.

Oranges. When you work out, you create free radicals (aka “oxidative stress”) in your body, which can damage your cells. The vitamin C in oranges helps sweep up those free radicals while also boosting your immune system.

Another vitamin C superpower: Vitramin C helps you absorb iron.

Beets. Packed with nitrates, beets can boost your circulation, increasing the delivery of oxygen and nutrients to your muscles. This is important during and after your workouts.

Tart cherries. These small fruits are loaded with antioxidants that help you recover from workouts by reducing inflammation and muscle soreness. A small amount of tart cherry juice mixed into a protein shake is a great post-workout choice.

Spinach. Dark leafy greens contain important nutrients that boost performance, including magnesium, vitamin C, zinc, iron, and calcium. Not only that but they are a great sources of vitamin K, which helps you build and maintain healthy bones (as well as promote heart health).

Bananas. This fruit is a portable and a delicious carb source to give you fast pre-workout fuel. Even better, they’re packed with potassium, an electrolyte you need to maintain normal fluid levels in your cells. Potassium also helps your muscles contract and supports normal blood pressure. 

Sweet potatoes. There’s a reason sweet potatoes are a top choice by athletes. They are loaded with vitamin C, vitamin b6, potassium, and fiber. They also contain manganese, which can help your cells produce energy.

Pretty great list, right? Remember… food is fuel! Enjoy your favorite foods and pick them wisely.

Next time you plan or prep your meals, think about adding a few of them to your daily intake.

Christina

Looking for some inspiration to add more plant power to your meals? We’ve got you covered with this plant power recipe book! We hope you enjoy the enjoy the recipes and how they make you feel!

Get your copy of the Plant Power Recipe Book

These recipes are easy to make and easy to love…

So don’t be surprised if the picky eater at your table ends up asking for seconds 🙂

At Peak Santé, we aim to help people find easy ways to live a healthy and fit life by creating a lifestyle that makes you feel great!