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!

Are you in the elite 10%?

Are you in the elite 10%?

by | Dieting, Digestion, Fitness, General Health, Mindset, Peak Sante

Did you know that 90% of us don’t get enough vegetables every day?

90%! Pretty shocking, right?

According to the Canada Food Guide and the USDA, most of us need between 2 and 4 cups a day (based on activity level, gender, mass, ect…), and these numbers are conservative according to some medical professionals and nutritionists!

But the truth is, most people don’t sit down to eat a big bowl of veggies every day. They usually end up as an afterthought in a side dish, at best.

This is why sneaking veggies into your meals (including BREAKFAST) is such a great idea! It’s a pain- and bother-free way to get more of them into your diet.

I know this tip might fall into the category “I know, but I don’t do it very often.”

Consider this your reminder that it’s time to START! 🙂

I have some ideas to get you going.

6 Easy Ways to Add Veggies to Your Breakfast

  1. Stir spinach or kale or any other green into your eggs – or blend them into a smoothie
  2. Shred zucchini or carrots into overnight oats or chia pudding – or stir them into your oats while they cook (surprisingly yum!)
  3. Make a big batch of veggie hash (basically sauté a bunch of veggies together) ahead of time, and when it’s time to eat, heat it up and add a poached egg or browned tofu on top.
  4. Add cauliflower or beets to a smoothie.
  5. Top your avocado toast with some tomatoes or salsa (yes, salsa counts!).
  6. Make a grain bowl with leftover quinoa or whole rice and stir in some spinach, broccoli, bok choy, or leftover grilled veggies like peppers and zucchini, and top it off with some cheese (my go to is goat cheese) while you heat it up. This will keep you feeling full for hours!

Your assignment: Sneak some veggies into your breakfast on 2 days this week.

You don’t have to overhaul your entire lifestyle to feel healthier and more energized fast.

It really IS about making small changes over time that you can actually live with!

We’re all about creating REAL sustainable transformation and change!

Post a pic of your 2 Veggie Filled Breakfasts in the Natural Solutions for Peak Wellness Facebook Group! Let’s share so we can all get ideas!

Committed to your Success,

Christina

 

Why Eating Breakfast is Linked to Being Healthier

Why Eating Breakfast is Linked to Being Healthier

by | Dieting, Digestion, Fitness, General Health, Mindset, Peak Sante

Quick Question: Did you eat breakfast this morning? Of all the meals we eat, breakfast gets the least respect. 

Here’s what I’m talking about:

1 – Breakfast is the most skipped meal. As many as 25% of us skip it every day!

2 – It’s often an afterthought – or even seen as being a problem! 

3 – When we do eat it, we want something that’s fast and requires no/little effort.

4 – And it’s even better if we can eat (or drink) our breakfast on the run.

The fact is, there are a LOT of studies investigating whether we even need to eat breakfast in the first place. 

However, many of those studies have linked eating breakfast to being healthier. 

People who eat breakfast tend to have: 

  • Lower levels of LDL (“bad”) cholesterol, 
  • Less risk of getting diabetes, heart disease, or being overweight. 
  • Better memory and concentration.

But the fact is, researchers don’t know whether all of that is caused by eating breakfast – or whether people who eat breakfast tend to have healthier habits.

Either way, that’s a solid enough reason to eat breakfast! It sets the tone for your entire day. 

Remember: It’s the small things that we do every day that add up to big results. 

What did YOU have for breakfast this morning!?

I had a bowl of cooked oats, topped with walnut crumbles, ground flaxseed, fresh blueberries, and maple syrup. One of my favorite GO TO cold weather breakfasts option. And a half-caf cappuccino made with toasted almond-coconut milk and a dash of raw cocoa powder, stevia, and cinnamon. YUM!

Lots more good stuff to come … stay posted! 

Post a pic of what you had for breakfast in the Natural Solutions for Peak Wellness Facebook Group! We love to see what other people eat!

How Posture Can Affect Digestion

How Posture Can Affect Digestion

by | Dieting, Digestion, Fitness, General Health, Mindset, Peak Sante

Hello hello…

I’ve been talking a lot about core strength this month and how it affects so much more than whether or not you have 6-pack abs.

Your core muscles and your posture go together like white on rice.

And … interestingly enough … so does your posture and your digestive system.

And you know I am all about backing things up to the health of our guts!

How you sit or stand after you eat can play a surprising role in how your body functions!

2 Different Ways Your Posture Affects Digestion : 

1. Slouching after a meal can trigger acid reflux.

When you’re leaning forward, it can put pressure on your abdomen, which can force stomach acid up into your esophagus.

This isn’t only uncomfortable. Over time, it can lead to damaging the lining of both your esophagus and your throat. Not good!

2. Slouching may contribute to bloating.

Studies suggest the pressure caused by slouching actually slows down gas/waste as it travels through your intestines, potentially leading to bloating and discomfort.

If you experience bloating after you eat, check your posture!

Those are just two reasons why it’s important to keep those core muscles strong – so they can support your body in a neutral and balanced posture!

You’ll notice a difference in your fitness, plus it can have a big impact on how you feel and move after you eat.

How is YOUR core doing? Having a strong and stable core is a key part of a well-rounded fitness and wellness program.

Hop on into my Private Facebook Group “Natural Solutions for Peak Wellness” and share how you are going to be more mindful about slouching after you eat. 

Have an amazing day,

Let’s keep this conversation going! Hop on into my Private Facebook Group “Natural Solutions for Peak Wellness” and share something going well for you this week in terms of your health, fitness, wellness, or POSTURE.

Make it a day to keep an eye on your posture!

Christina

REFERENCES:  https://www.health.harvard.edu/staying-healthy/3-surprising-risks-of-poor-posture, https://www.healthline.com/health/fitness-exercise/posture-benefits