Thinking about going on the keto diet? You’re not alone! It’s quickly gaining popularity as a weight loss diet, but it has actually been used for years in the clinical sense to help alleviate symptoms of neurological conditions like epilepsy.

How It Works
Essentially, the ketogenic diet is a high-fat, moderate-protein, and very low-carb diet. By limiting carbohydrates, you put your body in a state of ketosis – where ketones, created in the liver, help break down fat for energy.

Tanya Zuckerbrot, MS, RD, a NYC-based registered dietitian, bestselling author, and the founder of The F-Factor Diet, explains, “Typically, we get our energy through a process called glycolysis, which is how carbohydrates are broken down into glucose for energy. In glycolysis, there are higher levels of insulin that promote storage of body fat and block release of fat from adipose tissues, whereas in ketosis, fat reserves are released and broken down, so you don’t store them on the body, but use them.”

This is why many people find this diet so appealing; essentially, your body switches from using glucose (from carbohydrates) to fat as fuel.

This diet may sound great, but there are a few other things to consider before committing.

Adjustment Periods
As your body switches from one energy source to another, you may notice you don’t actually feel that great. Symptoms like fatigue, bad breath, and brain fog are common when going keto. These may last a few weeks but will subside once your body has adjusted (as long as you’re following the diet).

Weight Loss
Many find they lose weight when they start a ketogenic diet. However, much of this initial weight may be water weight (which means it’s easy to gain back). Continued weight loss may be due to the diet’s appetite suppressive effects. Restricting carbs also improves insulin sensitivity and can help decrease inflammation, meaning that circulating hormones are less likely to promote fat storage.

Still, maintaining weight loss may be tricky – particularly because of the restrictive nature of the die, which may make adherence difficult to maintain long-term.

Digestion 
As you remove many carbohydrates from the diet, you’re also removing a lot of fiber, which may lead to constipation. At the same time, eating more fat than you’re used to may lead to diarrhea.

To make sure you’re taking care of your gut, include probiotic sources in the diet and make sure the carbohydrates you do eat are high in fiber. Again, after a few weeks, these symptoms may subside.          

At IIN, we don’t believe in any one diet. We know that what works for some won’t work for others. Although some people may thrive on keto, it will be particularly hard for people who avoid animal-based foods. Are you thinking of going keto or have you already? Please share your diet takeaways or concerns below!

The power of crystals has been discovered. Today, more than ever, people are turning to crystals to aid them along their path to healing. Yes, crystals could be on the rise due to their beautiful aesthetic, but it is much more likely the masses have been introduced to what ancestors discovered centuries ago – healing through crystals.

Although it is difficult to pinpoint exactly where crystal healing originated, it is hard to dispute the power they hold. Using crystals to heal is centered around vibrations. We as people consist of both energy and matter. Because of this, our bodies are receptive to the crystal’s vibrations, allowing it to act as a catalyst for shifts in physical, emotional and spiritual energy. It is said that crystals have the ability to cleanse the body of negativity, bringing balance to one’s life.

Whether you are placing them around your home, a calming bath, carrying them in your bag when you’re on the go, or holding them while meditating, crystals can be used in many ways. Increasingly, women are also carrying small stones in their bras, for it is placed directly on the body and close to the heart. Like many restorative practices, what works for one person may not work for another, so it is important to find what feels right for you. Alex Hadassah Anzalone’s book “Using Gemstones to Connect to your Superpowers” is a great tool to use when feeling uncertain on how exactly to begin resetting your metaphysical states through crystals.

There are hundreds of stones to utilize, each with their own unique vitality. Therefore, when shopping for your crystals, look for the one that’s resonates with you. Interested in the powers each crystal holds? Read on for a few favorites along with their distinct energies:

Quartz Crystal
Known as the master healer. Quartz crystal is made up of silica – the most abundant element on the planet. Because of this, when placed on the skin, a merging of forces occurs, enhancing optimal health and reinvigoration. Quartz crystal is used to heal on a physical, mental and emotional level and allows whomever uses it to align with light and clarity.

Rose Quartz
Rose quartz is the stone of unconditional love and is said to help open one’s heart to better give and receive love. This popular stone is used to attract peaceful relationships by creating a nurturing, peaceful energy for the bearer.

Amethyst
Amethyst is the stone to turn to during times of anxiety, stress, mood swings and insomnia. When used, this stone has the ability to promote a state of calm, enhancing spiritual awareness, intuition and inner peace.

Tigers Eye
Tigers Eye has the ability to aid in prosperity. This stone is said to relieve uncertainty, encourage integrity and promote drive. The bearer of the Tiger’s Eye can utilize the stone to grow and maintain wealth by creating a state of balance, awareness and understanding.

Turquoise
Turquoise is a common stone amongst the population. Aside from being popular on jewelry, many are unaware of the healing powers this stone holds. Turquoise is highly regarded as a protective stone and good luck charm. By wearing this stone, it can give the bearer a sense of confidence and wisdom while in public. It is the crystal to turn to in times of communication, for it facilitates the ability to speak one’s truth from the highest source of love.

Don’t be warry if none of the above stones resonates with you. There are an overwhelming number of crystals for you to discover. All it takes is finding just one, and you will be able to unlock the magical power the crystals hold.

 

 

When it comes to fiber, there are more ways to eat them than just chomping on some prunes. (Which also totally might not be your thing to begin with.)

And, the best part about high-fiber foods is the benefits. When you’re getting enough fiber in the day, you’re likely to be more regular, meaning you’ll be hitting the bathroom with ease and consistency, just like you should.

When you’re not eating enough fiber, you run the risk of getting constipated (as your digestive system isn’t running as smoothly and efficiently), and it could also result in painful poops and abdominal distention, or bloating, that might seem to never go down. Not fun.

So, by stocking up on fiber-filled foods, your gut remains happy. (Which then makes us happy, too.)

And, an added bonus—fiber can also create space in our bellies to make us feel satisfied after meal, so we stop over-indulging or mindlessly eating during the day.

Win-win.

Here are a few top picks that are packed with fiber, as well as a few other essential nutrients, like protein and healthy fats.

Berries
Here’s more reason to add a handful of berries to your morning yogurt. Not only are they delicious and sweet, but they also are high in fiber to keep things moving.

 “Blackberries and raspberries are a surprisingly great way to get your fiber intake up. Both contain approximately 8 grams of fiber per cup full,” says Dr. William E. Newsome, M.D. Add them to your next smoothie, or freeze them and enjoy as a cool, refreshing snack, he suggests. 

Beans
Beans aren’t just a great plant protein option, but they also are high in fiber. So, while you might get a bit gassy when eating them, it’ll pay off once you hit the bathroom later on.

“I love using beans for snack time. Bean dips can be bulk prepped and go great with whole grain crackers or baked tortilla chips,” says Carolina Guizar, MS, RDN, CDN.

Here’s a recipe for fava bean dip: To serve three 1/2 cup servings of dip, each with 5 grams of fiber, try this. “Purchase a 15-ounce can of fava beans, drain and add to a food processor. Add 1 clove of raw garlic, 1 tbsp of fresh lemon juice and 2 tbsp of grated pecorino Romano. Pair with whole grain crackers for a crunchy kick,” she says. 

And, another option with black beans? “Blend 15-ounces of drained black beans with a sprinkle of cumin and chili powder for added flavor. This will yield three 1/2 cup servings with 6 grams of fiber in each serving. Top with a store-bought pico de gallo, fresh cilantro and cotija cheese or queso fresco. Baked tortilla chips will be the perfect accompaniment for this dip,” she says.

Beets
There’s more to beets than just their pretty, red hue. Turns out, beets are loaded with fiber to fill you up.

For a 1 cup, it’s only 58 calories, 13g carbohydrates, and 4g of fiber, says Tanya Zuckerbrot MS, RD, NYC-based Registered Dietician, bestselling author,  and founder of The F-Factor Diet.

Here’s how to enjoy them. Beet salad: Boil fresh beets then slice into cubes, add fresh arugula and grated parmesan cheese, and lastly, dress lightly with olive oil, balsamic vinegar, salt and pepper, says Zuckerbrot. Yum.

Cauliflower
Cruciferous veggies might make you toot, but all that tootin’ is good for you. It means that fiber is working!

For a typical serving size of a medium head 5-6” diameter of cauliflower, it comes in at 147 calories, 29g carbohydrates, and a whopping 12g of fiber, says Zuckerbrot.

A few ways to cook with them? Mae a homemade cauliflower pizza crust, says Zuckerbrot. It’s a delicious and high fiber pizza, without the excess carbs.

 Or, try cauliflower fried rice, where you skip the carb heavy, sodium laden fried rice take-out you’re used to and whip up your own healthy version on the fly, she recommends.

Artichokes
Get this: 1 medium artichoke (128 g), which has only 60 calories and 13.5 g carbohydrates, gives you a heaping 7g of fiber, says Zuckerbrot. Score.

“One of the simplest and most delicious ways to enjoy artichokes is to boil them with ½ a lemon, drain, and then enjoy,” she says.

“Pull the leaves off the artichoke, and scrape the meat off the leaf with your teeth.  Once you are out of leaves, use a spoon to scrape the spiky hair off the artichoke heart,” she explains.

And, you can always just roast artichoke hearts with some olive oil for an easy no-fuss side dish, she says.


What are your favorite high-fiber foods? Please share below!

We all know that women’s bodies are different from men, but to what extent do we truly understand how women can take unique preventative measures to live a long and healthy life?

Here are 5 health conditions that affect women, and how you can take care of yourself now to prevent them from arising or escalating in the future.

1. Stress
Stress affects all of us in varying degrees depending on circumstances, but in a survey conducted by the American Psychological Association, 50% of women are likely to report being stressed, compared to 39% of men. Stress is related to inflammation, high blood pressure, and a weakened immune system, and can be a pre-cursor to many, more serious, health conditions. Take care to reduce stress now, before it becomes more severe! Get plenty of sleep, eat well, hydrate, address and remove the root cause of your stress, and let something go when you feel overwhelmed.

2. Osteoporosis and osteoarthritis
According to the National Osteoporosis Foundation, Osteoporosis affects 44 million Americans, 68% of which are women. Osteoarthritis is the most common type of arthritis, and is the leading cause of disability in the United States. To slow down or prevent the onset of these diseases, ensure a diet rich in a variety of vitamins and minerals, especially calcium and vitamin D. It also helps to have regular weight-bearing activity to keep core muscles and joints strong, and to maintain a healthy weight.

3. Urinary tract issues
Affecting women more often than men, things like urinary tract infections (UTI’s), incontinence, pelvic floor disorders, uterine fibroids, and related conditions can be uncomfortable, painful, and embarrassing. Prevent these by doing kegel exercises regularly, urinating after intercourse, consuming adequate water and not holding your pee too long, and staying clean. Avoiding processed foods and consuming lots of leafy greens and organic foods will also help.

4. Autoimmune disease
About 75% of cases of autoimmune diseases occur in women, according to the American Autoimmune Related Diseases Association (AARDA). The include a very long list of diseases including lupus, hashimotos thyroiditis, and multiple sclerosis. More research is needed to understand what causes these diseases, but ultimately it comes down to the body attacking it’s own cells and tissues. Genetic, hormonal, and environmental factors are suspected contributors. Maintaining overall health and being vigilant about getting help are the best strategies for prevention, be especially determined if you have mysterious or persistent symptoms with no clear diagnosis.

5. Breast and cervical cancer
According to the World Health Organization’s latest global figures, around half a million women die from cervical cancer, and half a million more from breast cancer each year. Many of the deaths occur in low and middle income countries with little screening, prevention, and treatments, and generally lower quality of health when it comes to nutrition and sanitation. To keep yourself healthy, maintain overall wellness, eat well, assess your family history, and get appropriate screenings as needed.

You may have noticed a common theme emerging, which is that simple self-care practices like sleep, hydration, regular movement, and nutritious diets are your best defense against the onset of many diseases common to women. That’s what the holistic approach at the Institute for Integrative Nutrition is all about.

We may not always be able to prevent diseases from impacting our bodies, but relatively simple techniques can go a long way in minimizing or staving off health conditions to improve our quality of life!

 

Share with us below your techniques to improve quality of life!

In the world of modern nutrition, almost everyone is on one diet or another, and people dwell on fats, proteins, and lists of “good” and “bad” foods. Low fat, low carb, Paleo, vegan, Atkins…. each day we are hit with a new discovery that touts the health benefits of a certain way of eating. Diet books are bestsellers and there is a constant barrage of news programs and articles on the fastest way to lose weight. 

But it wasn’t too long ago that humans existed without this media blitz, without diet gurus or celebrity chefs telling them what to eat. Instead, they relied on intuition. People simply knew what to eat and how to prepare it without engaging in such a cerebral interpretation of basic human needs. 

That’s why I take what I like to call a “post-modern approach to nutrition.” Being healthy is really not all that complicated. The body knows what to eat – it’s the brain that makes mistakes. Maybe you heard about a diet that sounded great in theory, but after a week of eating that way, you started to feel weak or bloated. You don’t have to read nutrition books to know what foods are right or wrong for you. Instead, you can foster a deep relationship with your body in which it naturally tells what it needs to function at its highest potential. This post-modern approach will help you cultivate the ability to eat intuitively. 

Fortunately, you already have free, 24-hour access to the world’ most sophisticated laboratory for testing how foods affects your body and your health. You’re living in it! Your body is a sophisticated bio-computer. By learning to listen to your body and discovering an understanding of what foods it needs and when it needs them, you will discover what is best for you. 

If you doubt this connection to your body, begin by acknowledging that your body is highly intelligent. You heart never misses a beat and your lungs are always breathing in and out. You can trust your body. It has evolved helpful instincts to keep you alive and well. 

As a way of tuning into your body and learning how to listen to its messages, I recommend trying this breakfast experiment. Explore a different breakfast every day for a week. Jot down what you eat and how you feel, both right after the meal and then again two hours later. 

Day 1: scrambled eggs

Right after eating I felt:

Two hours after eating I felt: 

Day 2: scrambled tofu

Right after eating I felt:

Two hours after eating I felt: 

Day 3: oatmeal

Right after eating I felt:

Two hours after eating I felt: 

Day 4: boxed breakfast cereal

Right after eating I felt:

Two hours after eating I felt: 

Day 5: muffin and coffee


Right after eating I felt:

Two hours after eating I felt: 

Day 6: fresh fruit

Right after eating I felt:

Two hours after eating I felt: 

Day 7: fresh vegetables

Right after eating I felt:

Two hours after eating I felt: 

Once you get the knack of this experiment, you can expand it to include your whole daily intake, exploring how different foods and liquids affect you. For example, for one week, make a point of drinking more water during the day, or eating more leafy greens or meat. Notice how your body feels and how each change of diet affects your mood. 

Have you ever tried a diet that didn’t work for you? How did you know? I’d love to hear about your experience – let me know in the comments section below! 

Researchers have been warning about the dangers of ocean pollution – especially the accumulation of plastic – for decades. However, it is only recently that comprehensive studies have begun to emerge showing just how contaminated life in the ocean has become.

Not only is this a tragedy for the environment and biodiversity, it impacts human health too.

A recent study by Ghent University in Belgium shows that micro-plastics are ubiquitous in the world’s oceans, and that they are ingested by organisms like plankton, ultimately bio-accumulating in larger vertebrate wildlife, shellfish, and a variety of consumable seafood. That means if you eat seafood, you’re likely consuming plastic – up to 11,000 micro-plastics per year by their estimates.

The long-term effects of such consumption continues to remain uncertain, but it is known that micro-plastics can become embedded in tissue, and that they release toxins like BPA and PS oligomer which disrupt the functioning of hormones and reproduction in animals.

While more research is needed to understand just how this toxic accumulation materializes in our bodies, the evidence so far suggests that we may want to be thoughtful about consuming seafood. Environmental Working Group and Seafood Watch both have helpful resources for choosing the safest options.

Generally speaking, seafood is rich in Omega-3 fats and a variety of minerals like iron and iodine, and it is a good source of protein, but there are many other foods that contain similar benefits. Olive oil, avocados, coconut oil, beans, nuts, lentils, quinoa, and seeds as well as nutrient-dense veggies like kale and spinach are also rich in these nutrients, minus the plastic!

Education and balanced wellness are essential to our philosophy at Integrative Nutrition, so we hope this information empowers you to make the best choices to nourish yourself, your family, and those around you.

Want to learn more? Get our Curriculum Guide, and explore health coaching if you’re passionate about holistic health!

 

Wellness trends come and go, but we can always look to nature for timeless wisdom that’ll never go out of style. If you’ve taken a walk in the woods lately, you probably know what we mean.

Forest bathing is a creative term for something our ancestors have known for a long time: nature heals. It comes from the Japanese phrase “shinrin-yoku,” which means taking in the forest atmosphere, and was first proposed in 1982 by the Forest Agency of Japan as a wellness and relaxation activity to promote good health – especially for those who lived in cities.

Simply being among trees, breathing fresh air, and walking at a comfortable pace can do our bodies and minds a world of good. But it wasn’t until recently that the scientific research of forest bathing caught up with the reasons how.

Here are some of the benefits associated with walking in a forest:

• Improved immune system functioning, with an increase in the body’s cancer fighting Natural Killer cells – partly due to the essential oils from wood in the air
  
  
• Reduced stress and blood pressure – via a reduction in cortisol
  
  
• Improved mood/positive outlook
  
  
• Increase in energy
  
  
• Greater ability to focus and think clearly
  
  
• Improved sleep
  
  
• Quicker healing from illness or surgery
  
  
• Additionally, participants in research studies on forest bathing showed a decrease in mortality rate from cancer and a greater frequency in feeling “calm,” and children also experienced benefits in fitness, weight, and attention span.

Now that spring is upon us in the northern hemisphere, this is the perfect time to get the benefits of forest bathing firsthand! No matter where you live, find the closest forest or hiking trail and embrace wilderness on a regular basis.

Why do we love forest bathing?

At Integrative Nutrition we believe that health is about much more than what you eat. Our concept of Primary Food states that a holistic approach to life creates the greatest balance, which is why we consider spending time in nature, physical movement, a fulfilling career, nurturing relationships, and many other non-dietary elements as all playing a vital role in our wellbeing.

Get our Curriculum Guide or join an Info Session to learn more about our unique approach!

What do you think about forest bathing? Will you give it a try?

Did you know that health is about way more than what is on your plate? That’s right, your relationships, career, level of fitness, and hobbies all contribute to your well-being – it’s what Health Coaches call primary food.

Your home environment is no exception! It’s where you spend much of your time, and it should contribute to – rather than undermine – your health and happiness.

Here are 4 ways to create a healthier (and happier!) home environment:

1. Remove dust regularly.
   Pthalates, flame retardants, and phenols, oh my! The dust in your home can harbor a stew of toxic chemicals, so it’s best to remove it frequently. Dry dusting can kick up the dust particles into the air you breathe, so use a wet mop on uncarpeted floor, microfiber or moist towels on furniture, and your vacuum cleaner instead. This will help to absorb and remove the dust with minimal agitation.
   
   
2. Be mindful of what you buy.
   Aim to prevent the accumulation of toxins in your home by paying attention to what you buy in the first place. Plastics – such as for food containers, children’s toys, and vinyl shower curtains – are linked to health effects related to hormone disruption, behavioral changes, and even cancer. Other materials such as carpets, paint, and furniture can release harmful gases, and synthetic materials in clothes can rub off and be absorbed into your skin. The point, of course, is not to avoid all purchases or become consumed by paranoia, but to make more conscious choices. Choose natural or organic fibers when you can, use glass or ceramic food containers, find BPA-free and non-PVC plastic, and make your own cleaning products. And sometimes, yes, see if you really need to buy something new at all.
   
   
3. Get more plants.
   Houseplants offer immense benefit to us - mind, body, and soul! They remove toxins from air and lower the amount of dust that accumulates, release oxygen and humidify the air, and even lower stress. They also improve our moods, reduce pain and discomfort, and can apparently make us more productive and smarter by improving attention span. Beyond that, they remind us of nature, which creates a sense of equanimity and balance, and they make our homes look welcoming, fresh, and clean.
   
   
4. Create your special wellness zones.
   Many of us share a home with others, so we can’t always control what happens in our overall surroundings, but you can create your own special pockets of wellness, small spaces that simply make you feel healthy, calm, and good. For example, your bedroom can have a meditation corner with some candles, crystals, and a singing bowl. Your kitchen could have a special cupboard or drawer just for your favorite superfoods, herbs, and tea. Your living room can have a cozy cushion next to a small table with a plant on top and some essential oils that you like. The point is to create your wellness zones and go there when you a need to get grounded and balanced.

Additional ideas to maintain a healthy home environment:

• Get an air purifier if you live in a city.
• Share your wellness intentions with whoever you share a space with.
• Don’t wear outdoor shoes inside.
• Clean up diligently after pets.
• Clear out old clutter and “piles.”
• Open windows regularly to let in fresh air (even in winter).
  

What are your favorite ways to keep a clean and clutter-free home? Share in the comments below!

At first glimpse, you might not be so enthralled to put black garlic on your dinner plate. But looks can be deceiving. Does it resemble little jelly-like pebbles of coal? Sure. But its sweet, non-acrid taste and nutritional benefits might make you a believer (and the fact that you’ll avoid garlic breath after eating it doesn’t hurt either).

HOW IT’S MADE
Black garlic, which was created in Korea, is slowly treated with heat and high humidity over about a month’s time, which allows for a Maillard reaction—the same chemical reaction that browns bread and toasts marshmallows. The result is a head of caramelized, syrupy, balsamic-like cloves with a similar consistency to roasted garlic.

THE BENEFITS
Black garlic is shown to have higher levels of antioxidants than raw garlic as well as 18 times as much S-allyl-cysteine (SAC), a compound that may lower cholesterol and protect the heart. Black garlic may also work to prevent cancer and diabetes, and a study has found it to have positive effects on hepatic function, making it beneficial for those with liver problems.

HOW TO SERVE IT
Black garlic, which you can find in most specialty markets, can be prepared similarly to roasted garlic—used in spreads and pureed with olive oil for sauces or dressings. Its flavor is especially complementary to roast chicken and steaks, but veg-heads, don’t be disappointed—it goes equally well in stir-fries and as a glaze on kale and other vegetables. Find recipes here. 

Have you cooked with black garlic? What did you think? How did you prepare it? Share in the comments below.