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! 

đŸ„š 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.

đŸ„› 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

SpĂ©cialiste & Concierge de bien-ĂȘtre stratĂ©gique en entreprise | Praticienne en santĂ© et bien-ĂȘtre

 

 

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

SpĂ©cialiste & Concierge de bien-ĂȘtre stratĂ©gique en entreprise | Praticienne en santĂ© et bien-ĂȘtre

The Best 7 Doctors are Free

The Best 7 Doctors are Free

by | General Health, Peak Sante

Do you agree with this?

The Best 7 Doctors are Free :

💗 Sharing a belly laugh with your favorite people

💗 Basking in the warmth of the sun

💗 Taking slow, deep breaths to calm your mind

💗 Moving your body in ways that feel good

💗 Expressing gratitude for the little things

💗 And connecting with the earth beneath your feet

These are the priceless habits that can truly enrich our lives.

Next time you’re feeling stressed or rundown, take a moment to appreciate the simple, free things that can make a big difference in how you feel every day.

 

Todays topic…

The nervous system is the foundation of health!

You can think of the nervous system as the body’s CEO, keeping everything running smoothly behind the scenes. It’s in charge of all the important stuff:

đŸ«€ Like telling your heart to beat

đŸ« Your lungs to breathe, and…

đŸ’Ș Your muscles to move

 Plus, it’s the mastermind behind how you perceive the world around you and how you respond to everything from stress to emotions.

 However, when stress becomes chronic, it can take a toll on our entire body, including the nervous system:— 

  • Immune Suppression:Chronic stress weakens immunity, diverting resources from healing and making you more vulnerable to illness. This stress response involves the nervous system as well.
  • Inflammation:Stress triggers inflammation and the nervous system plays a crucial role in this inflammatory process, amplifying stress’s impact on health.
  • Impaired Digestion:Stress affects digestion, causing problems like indigestion and IBS. This can hinder nutrient absorption, impacting healing.
  • Sleep Disturbances:Stress disrupts sleep, leading to insomnia or poor sleep quality. Restorative sleep is essential for healing, involving tissue regeneration and immune function.
  • Mental Health Impact:Chronic stress links to anxiety and depression, worsening physical symptoms and hindering recovery. Prioritizing mental health is crucial for healing.
  • Altered Neurotransmitter Levels:Prolonged stress alters brain neurotransmitters, affecting mood and cognition. Imbalances in serotonin and dopamine can cause depression, anxiety, and fatigue. 

In essence, to nurture our nervous system is to safeguard our overall health and well-being.

When we care for our nervous system, we care for the very foundation of our health. 

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

What do you do to nurture your nervous system? Head on over to my Facebook Group:Natural Solutions for Peak Wellness!We would all love to hear any tips you have to share! 

Make it a mindful day, 

Christina

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

Fondatrice et SpĂ©cialiste de bien-ĂȘtre stratĂ©gique en entreprise / Praticienne en santĂ© et bien-ĂȘtre

Founder & Strategic Workplace Wellness Specialist & Consierge / Peak Wellness Practitioner

A game changing question

A game changing question

by | Fitness, General Health, Peak Sante

You know I am a big believer in being “in the moment,” right?

(easy… no. important… yes.)

It’s huge for helping you relieve stress, focus on what’s important, and get the most out of every day. But …

→ I HAVE AN IMPORTANT EXCEPTION.

And it has to do with something I hear EVERY SINGLE YEAR from my clients.

Pretend it’s January 1st.

How are you going to feel if you use the holidays as an excuse to put your health and wellness on the back burner?

And not just on the back burner 
. but end up going BACKWARDS?

Did you know that the average person expects to gain SEVEN POUNDS over the holiday season?!

Pretty crazy stat. 

Based on my experience as a coach, I can tell you how you’ll probably feel.

You’ll feel like you’ve lost ground on any progress 
 you’ll feel tired 
 more bloated 
 have more headaches
 and, yes, you’ll probably feel regretful.

It’s not a good spot to be in.

The good news is that you can make a few small changes NOW so you don’t end up in the majority of people who let their health and fitness slide.

oh and NO JUDGMENT here
 I know t’s NOT easy!

What it’s about is keeping things REALISTIC to keep yourself on track.

Which leads me to a little assignment for you.

Take two minutes right now 
 and think about how much time you can devote to your self-care through the holidays.

What can you REALISTICALLY commit to? 

  • Is it 3 x 30-minute workouts a week?
  • An hour of meal prep twice a week?
  • Can you commit to getting 7-8 hours of sleep each night?
  • Staying hydrated?
  • Choosing only your favorite treats (and leaving the rest for someone else)?

Whatever it is, schedule it in your planner and/or make a note of it wherever you see it.

Not only will you likely feel better and maybe have more energy, and sleep better, you just might also ENJOY the holiday season more 
 hard to believe but true. And I have seen this a lot!

And you’ll also build momentum to kick off 2022 strong, empowered, and in control.

SO 
 what specific actions are you going to commit to starting THIS WEEK?

And you know what?

Telling someone else makes it more likely that you’ll actually follow through (yup.. accountability helps!)

Head on over to our Facebook Group  and let us know what you plan to do through the holidays. You just never know who you might inspire!

Accountability and support can go a long way toward helping you be CONSISTENT with your healthy habits. So can having a plan that works with your lifestyle. So be sure to reach out if you need any help.

REFERENCE:

www.studyfinds.org/average-american-expects-to-gain-7-pounds-holidays

Chaotic mornings at my house


Chaotic mornings at my house


by | Fitness, General Health, Peak Sante

When all my kids were teenagers, and I still had a little one running amuck, mornings in my house could be EPIC! And by epic, I mean insane!

That’s because some of them were absolute chaos!

(Sorry, kids, for spilling the beans here !)

Everyone was struggling to get out of the house in time for work/school – with no plan or schedule.

At least once a week there would be a “clothing” emergency. There was a daily last-minute struggle to pack lunch, a school bag, and all the rest 
 as well as some yelling and sometimes even a few tears.

Not to mention fighting over the bathroom/shower. Or doing battle over the supper leftovers and last snack packs!

But back then, we didn’t laugh that much (especially when someone was late for the bus, school, work or wherever else they might be going).

It was a tough way to start the day! Until I finally got it together and started to impose some rules around setting up a morning routine so we could at least take the edge of the chaos. And it HELPED!

This is just ONE REASON I’m a fan of having a morning and evening routine. It can literally set you free from all that chaos!

It could mean the difference between stopping at a fast-food joint on the way to work 
 and having a freshly blended breakfast smoothie because all the ingredients were ready-to-go.

It could mean the difference between dragging your body “through the motions” 
 and feeling ENERGIZED to take on your day because you did a few minutes of stretching and movement before your shower.

It could mean the difference between waking up in “reaction” mode 
 and leading the day with intention and purpose.

It could mean the difference between heading out of the house with everyone screaming at each other and the house a disaster, and leaving having had a healthy breakfast, things in their place, and bidding everyone a nice day.

And it could also mean the difference between falling short on your health and fitness goals 
 and CRUSHING them.

It took me a while to figure this all out, though. I used to think routines were restrictive and stressful …  but now I know they are just the opposite. In factr, foir me they are a NON-NEGIATIABLE!

Routines that set you free:

1) are simple and

2) are tailored to fit YOUR life and goals.

 

This leads me to a great mini-assignment for you!

→ What are 1 to 3 small things you can do starting tonight – that take 5 minutes or less, TOPS to make tomorrow morning easier (and maybe even a little healthier)?

IDEAS:

  • Lay out your clothes,
  • put your workout bag by the door,
  • prep your breakfast – or maybe help your children (if you have any in the house) do theirs?
  • Cook a little extra at dinner to have leftovers for lunches and get it all packed up while the kitchen is being cleaned uop at dinner time.

Now 
 tonight, make it happen!

To really ramp this up and make it a habit, do these things right after you eat dinner. That way they’re done and out of the way, and you can enjoy the rest of the evening and get some R&R.

Have an awesome day!