Tag: holistic diet

My Wellness Journey: From 254lbs to 120lbs

by Roxy Functional Wellness, posted in Health & Wellness, Weight Loss

This month marks the 9th anniversary of when I made a promise to myself that I would not give up on myself. In 2015, my life wasn’t where I wanted it to be physically and mentally. I had a great career and a wonderful, supportive family, but my ability to enjoy life felt limited. As a Family Nurse Practitioner, I was expected to promote health and wellness, yet I felt like a total hypocrite discussing this. My endocrinologist informed me that I would struggle with my weight forever due to Type II Diabetes and the absence of my thyroid, which was removed in 2010 following a Papillary Thyroid cancer diagnosis. At my heaviest, I weighed 254lbs and struggled to even play with my young children. I knew I had to make a change for myself and for my family. I always tell people I felt like I was trapped inside a body that I knew could be so much more.

Determined to improve my health, I turned to Beachbody (I really can’t say enough good things about this company!). This program provided a structured approach that I desperately needed at the time. That’s the hardest part, right? Where do you start when something is completely new to you?Through portion control and dedicated workouts, particularly the 22 Minute Hard Core program, I managed to lose 50lbs. I was so proud of this as I did it on my own. However, my progress was not without setbacks and I eventually found myself in pain and in a plateau. I developed persistent sciatica, which hindered my ability to be active and even pick up my kids at times.

In search of relief, I discovered yoga. The impact was so profound that I earned my 200-hour yoga certification and began teaching at a local gym. Embracing yoga introduced me to the Ayurvedic lifestyle, which further improved my eating habits and overall wellness. This phase of my life helped me shed an additional 20lbs, and made my sciatica almost non-existent. Despite this, I eventually found myself stuck in another plateau at 180lbs. I always tell people this plateau was the most frustrating as I had come so far but struggled mentally that I wasn’t doing enough. My mental health and confidence also took another hit as I also began dealing with loose skin at this point. Anybody that has dealt with loose skin can attest to how hard it is to deal with not just the physical concerns that loose skin causes but also the mental and emotional concerns. I needed a better option.

To address the loose skin and enhance my confidence, I opted for a tummy tuck. This surgery was life-changing. It not only improved my physical appearance and back health but also boosted my mental well-being and workout efficiency. I cannot say enough positives about getting a tummy tuck. Although it is not for everyone and is definitely NOT a painless surgery, it was well worth it. Despite these improvements, I remained at a weight plateau.

Seeking further assistance, I consulted a certified weight loss doctor who prescribed Ozempic. This medication helped me break through my plateau, leading to better blood sugar control and no more insulin. However, I experienced a significant loss of muscle mass, a trade-off that I will delve into in future posts. With the help of medications (Ozempic/Wegovy/Mounjaro), I reached 140lbs but then faced another plateau for over a year.

At the start of 2024, frustrated and aware that something was off with my hormones, I sought the help of a naturopath. My stress levels were sky high due to work stress, my sleep left much to be desired, my poor husband wasn’t sure what mood I would be in each day, and my weight loss was stagnant. It was at this point, a food intolerance test revealed that dairy was a major issue for me. Eliminating dairy from my diet was transformative: my migraines disappeared, my skin and hair improved, my sleep quality increased, and my inflammatory markers normalized for the first time ever! Finally, I broke through my plateau and reached my goal weight of 120lbs by summer.

From 2016 to now, I have lost a total of 135lbs and have achieved my best mental, emotional, physical, and spiritual health. This journey has been challenging but incredibly rewarding. It has taught me that weight loss is not just about calories in and out; it’s about finding balance and understanding your body. Through my personal journey, wellness has become my passion, and I enjoy coming alongside others to support them achieve their wellness goals. I truly believe everyone deserves to feel their best. I look forward to sharing more insights from my journey (there is just so much!) and helping others on their path to health each week in this blog.

Never give up—your wellness journey is worth every step.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.

Food for Thought: How Nutrition Shapes Mental Well-being

by Roxy Functional Wellness, posted in mental health

In the pursuit of mental well-being, we often focus on therapy, medication, and lifestyle changes, like exercise. However, one aspect that frequently gets overlooked is the connection between what we eat and how we feel. Nutrition plays a pivotal role in mental health, influencing everything from mood regulation to cognitive function. It always amazes me just how much of an impact our nutrition can have on every aspect of our health; not just mental health. Understanding this link can empower us to make informed choices that support not just our mental health, but our whole being.

What is Mental Health and How does Nutrition help?

Mental health refers to a person’s emotional, psychological, and social well-being. It encompasses an individual’s ability to cope with stress, maintain fulfilling relationships, and function effectively in daily life. Poor mental health can significantly impair a person’s ability to navigate daily life and maintain overall well-being. It can manifest as persistent feelings of sadness, anxiety, or hopelessness, leading to difficulties in relationships, work, and academic performance. Untreated mental health issues may also increase the risk of physical health problems and reduce quality of life.

The brain is a highly metabolic organ, requiring a constant supply of nutrients to function optimally. When proper nutrition is lacking, it can lead to biochemical imbalances that contribute to the development or exacerbation of mental health disorders. For instance, inadequate intake of essential nutrients like vitamins, minerals, and amino acids can impair neurotransmitter synthesis and signaling, disrupting mood stability and cognitive function.

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The Impact of Dietary Components on Mental Health

There are many components to our diet that can positive or negatively impact our mental health. One thing I always stress with my patients is that nutrition is NOT a one-size fits all. What one person needs for their body to function optimally may not be what another person needs. However, although nutrition should be individualized, research does show some concrete dietary habits that can have a negative impact on our mental health.

Drive Past that Taco Bell

Fast food and fried foods, often high in unhealthy fats, refined carbohydrates, and sodium, can have detrimental effects on mental health. Regular consumption of these foods has been linked to increased inflammation in the body and brain, which may contribute to the development or exacerbation of mental health disorders such as depression and anxiety. A recent research study found that those with depression, specifically, where found to have high levels of inflammatory biomarkers. As their symptoms improved, so did the biomarkers.

Additionally, the high glycemic index of fast food can lead to rapid spikes and crashes in blood sugar levels, affecting mood stability and energy levels. Moreover, the trans fats commonly found in fried foods have been associated with impaired cognitive function and a higher risk of depression. Overall, limiting the intake of fast food and fried foods in favor of whole, nutrient-dense options is essential for promoting optimal mental well-being (it’s also amazing how much money you save in a month when you cook at home!).

Watch the Caffeine!

High caffeine intake can have adverse effects on mental health due to its stimulant properties. This is a hard one, I know! Just hear me out. While moderate caffeine consumption (1-2 cups daily) may temporarily boost alertness and mood, excessive intake (>4 cups daily) can lead to jitteriness, anxiety, and insomnia. Caffeine stimulates the release of stress hormones like cortisol, which can exacerbate feelings of anxiety and agitation, especially in individuals predisposed to anxiety disorders. Moreover, frequent consumption of caffeinated beverages can disrupt sleep patterns, impairing cognitive function and mood regulation over time. Individuals with underlying mental health conditions such as panic disorder or generalized anxiety disorder may be particularly sensitive to the negative effects of caffeine. Therefore, moderation in caffeine consumption is crucial for maintaining optimal mental well-being.

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A High-Sugar Diet

High sugar intake can exacerbate mental illness through various mechanisms. Consuming sugary foods and beverages can lead to rapid spikes in blood sugar levels, followed by subsequent crashes, which can negatively impact mood stability and energy levels. Moreover, excessive sugar consumption has been implicated in impairing cognitive function and memory, potentially exacerbating symptoms of conditions like ADHD. Furthermore, sugar may disrupt the balance of neurotransmitters in the brain, such as serotonin and dopamine, which play crucial roles in mood regulation and reward pathways. Limiting sugar intake and opting for healthier alternatives can be beneficial for supporting mental well-being and managing mental health conditions.

The Role of a Holistic Diet in Mental Health

Incorporating a balanced and varied diet is key to promoting mental wellness. A diet rich in lean proteins, colorful vegetables, whole grains, and healthy fats (unsaturated) provides the necessary nutrients to support brain health and function. The Mediterranean-style diet, in particular, has been extensively studied for its positive effects on mental health, attributed to its emphasis on plant-based foods, lean proteins, and olive oil. Some additional nutrients that can be added in a holistic diet regimen to boost mental health include:

  1. B-Vitamins: Essential for neurotransmitter synthesis and energy production, B-vitamins (such as folate, B6, and B12) play a crucial role in mood regulation and cognitive function.
  2. Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, omega-3 fatty acids are known for their anti-inflammatory properties, which can help alleviate symptoms of depression and anxiety.
  3. Magnesium: Magnesium plays a crucial role in neurotransmitter function and mood regulation. Studies have suggested that magnesium deficiency may be linked to an increased risk of depression and anxiety disorders.
  4. Zinc: Zinc is involved in various neurochemical processes, including neurotransmitter synthesis and antioxidant defense. Adequate zinc levels have been associated with improved mood and cognitive function, while deficiency may contribute to depressive symptoms.
  5. Vitamin D: Known as the “sunshine vitamin,” vitamin D plays a role in serotonin synthesis and has been implicated in mood disorders such as depression. Research suggests that maintaining optimal vitamin D levels may help support mental well-being.
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Healthy Nutrition Habits for Better Mental Health

So how do we incorporate a holistic diet to achieve our best mental health? I have included some top steps that you can incorporate today. Remember that nutrition should not be stressful. It may be different and out of your comfort zone, but it should not keep you up at night or that becomes counter-intuitive. Find ways to make it fun and remember that you will improve with time. My lifestyle changes have been gradual and have occurred over many years; so give yourself some grace in this process! Some healthy nutrition lifestyle changes include:

  1. Prioritize Whole Foods: Opt for whole, minimally processed foods over packaged and refined products to ensure a nutrient-rich diet that supports brain health.
  2. Stay Hydrated: Dehydration can impair cognitive function and mood, so aim to drink plenty of water throughout the day.
  3. Include Protein at Every Meal: Protein-rich foods provide amino acids necessary for neurotransmitter synthesis, promoting stable mood and energy levels.
  4. Load Up on Colorful Vegetables: Vibrant vegetables are packed with antioxidants and phytonutrients that protect against oxidative stress and support brain health.
  5. Mindful Eating: Pay attention to hunger and fullness cues, and practice mindful eating to foster a healthy relationship with food and reduce stress-related eating.
  6. Moderate Caffeine and Sugar Intake: Limit caffeine and sugar consumption, opting for healthier alternatives like herbal teas and fruits to satisfy cravings.

Bringing it all together

In the journey toward mental wellness, the role of nutrition should not be underestimated. By nourishing our bodies with wholesome foods rich in essential nutrients, we can support our mental health and well-being from the inside out. Incorporating healthy eating habits is not only beneficial for preventing mental illness but also for managing existing conditions and enhancing overall quality of life. Let’s choose to fuel our minds with the nutrients they need to thrive.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

Published: 04/13/2024

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.

References

  1. Jacka, F. N., Mykletun, A., Berk, M., Bjelland, I., & Tell, G. S. (2011). The association between habitual diet quality and the common mental disorders in community-dwelling adults: the Hordaland Health study. Psychosomatic Medicine, 73(6), 483-490.
  2. Lai, J. S., Hiles, S., Bisquera, A., Hure, A. J., McEvoy, M., & Attia, J. (2014). A systematic review and meta-analysis of dietary patterns and depression in community-dwelling adults. The American Journal of Clinical Nutrition, 99(1), 181-197.
  3. Parletta, N., Zarnowiecki, D., Cho, J., Wilson, A., Bogomolova, S., Villani, A., … & O’Dea, K. (2017). A Mediterranean-style dietary intervention supplemented with fish oil improves diet quality and mental health in people with depression: A randomized controlled trial (HELFIMED). Nutritional Neuroscience, 22(7), 474-487.
  4. Sarris, J., Logan, A. C., Akbaraly, T. N., Amminger, G. P., Balanzá-Martínez, V., Freeman, M. P., … & Jacka, F. N. (2015). Nutritional medicine as mainstream in psychiatry. The Lancet Psychiatry, 2(3), 271-274.
  5. Sarris, J., O’Neil, A., Coulson, C. E., Schweitzer, I., & Berk, M. (2014). Lifestyle medicine for depression. BMC Psychiatry, 14(1), 107.
  6. Sanchez-Villegas, A., Henríquez-Sánchez, P., Ruiz-Canela, M., Lahortiga, F., Molero, P., Toledo, E., … & Martínez-González, M. A. (2015). A longitudinal analysis of diet quality scores and the risk of incident depression in the SUN Project. BMC Medicine, 13(1), 1-11.
  7. Smith, K. J., Sanderson, K., McNaughton, S. A., & Gall, S. L. (2014). Vegetarian and plant-based diets in health and disease prevention. Medical Journal of Australia, 201(7), 1-5.
  8. Stahl, S. T., Albert, S. M., Dew, M. A., & Lockovich, M. H. (2014). Reynolds III, CF. 3rd, Rogers JC. (2014). A Pilot Randomized Controlled Trial of a DASH Eating Plan on Mental Health Outcomes in Older Adults. The Journal of Nutrition, Health & Aging, 18(8), 700-707.

Nourishing Your Way to Stress Relief: The Role of Nutrition in Stress Management

by Roxy Functional Wellness, posted in Health & Wellness, stress management

As we continue to focus on stress management in light of Stress Awareness Month, it’s essential to recognize that our diet plays a crucial role in managing stress levels. While stress is an inevitable part of life, how we nourish our bodies can significantly impact our ability to cope with it. This is something that I personally find fascinating and have felt the effect of in my own life. Sometimes little minor “tweaks” in our diet can make big changes that affect multiple areas in our physical, mental, and emotional health. Adopting a holistic approach to nutrition can empower us to better manage stress and promote overall well-being.

Holistic Nutrition: A Foundation for Stress Management

Holistic nutrition emphasizes the importance of nourishing the body, mind, and spirit as interconnected parts of our overall health. It goes beyond simply counting calories or focusing on individual nutrients, instead emphasizing whole, minimally processed foods that provide a broad spectrum of essential nutrients (no—it’s not just eating grass as my husband loving jokes!).

When it comes to stress management, a holistic approach to nutrition involves macronutrients, including carbohydrates, proteins, and fats. Macronutrients are essential for providing the body with energy and supporting various bodily functions. Maintaining a balanced intake of these macros is crucial for stable energy levels and mood regulation.

Let’s Talk Carbs

The recommended daily intake of carbohydrates varies depending on factors such as age, sex, activity level, and overall health goals, but a general guideline is around 45-65% of total daily calories. Complex carbohydrates, found in foods like whole grains, fruits, and vegetables, provide sustained energy and are rich in fiber, vitamins, and minerals. In contrast, simple carbohydrates, found in foods like sugary snacks, sodas, and white bread, are quickly digested and can cause rapid spikes and crashes in blood sugar levels. Frequent sugar spikes followed by crashes can cause the body to become alarmed and release stress hormones, such as Cortisol. Stress hormones are essential when we need them, but if they are too frequently used or secreted in too large amounts, they can cause decreased immune function, mental and emotional stress, adrenal fatigue, GI issues, inflammation…the list goes on! Ultimately, balance is key. We need carbs in our diet, but in moderation.

“Let food by thy medicine and medicine be thy food.” – Hippocrates
Get That Protein in

Again, the recommended daily intake of protein varies based on factors such as age, sex, activity level, and overall health goals. Generally, the average adult should aim for about 0.8-1.0 grams of protein per kilogram of body weight per day. For example, a sedentary adult weighing 70 kilograms would need approximately 56 grams of protein per day, while a more active individual or someone looking to build muscle may require slightly more. Good sources of protein include lean meats like chicken breast, fish, tofu, legumes, and dairy products such as Greek yogurt, which are vital for supporting neurotransmitter production and muscle repair. My constant mantra is “muscle eats fat”. The more muscle we can develop (and hang on to!), the more fat our body burns and the better hormone and mental stability we can achieve.

Fats Aren’t All Bad

Last, but definitely not least are fats. The recommended daily intake of fat also varies depending on factors such as age, sex, activity level, and overall health goals, but it generally ranges from 20-35% of total daily calories. When it comes to fats, it’s crucial to differentiate between good fats and bad fats. Good fats, such as monounsaturated and polyunsaturated fats found in foods like avocados, nuts, seeds, and fatty fish, are essential for physical, mental, and emotional well-being. These fats play a vital role in supporting brain function, hormone production, and cell membrane integrity, while also helping to reduce inflammation and support heart health. In contrast, bad fats, such as trans fats and excessive saturated fats found in processed foods, fried foods, and some animal products, can contribute to inflammation, heart disease, and other health issues when consumed in excess. Incorporating a variety of good fats into your diet can promote optimal health and vitality.

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Don’t forget these essential components of a holistic diet!
  1. Fiber-Rich Foods: Fiber is known for its ability to promote digestive health and keep blood sugar levels stable. Foods rich in fiber, such as fruits, vegetables, whole grains, and legumes, can help prevent energy crashes and mood swings associated with fluctuating blood sugar levels. Fiber is also great when trying to curb those pesky cravings! The recommended amount of fiber per day ranges from 25-45g.
  2. Magnesium-Rich Foods: Magnesium is a mineral that plays a key role in regulating stress responses and promoting relaxation. Incorporating magnesium-rich foods like leafy greens, nuts, seeds, and whole grains can help support a sense of calmness and reduce anxiety. More to come on the benefits of Magnesium!
  3. B Vitamins: B vitamins are essential for converting food into energy and supporting the nervous and adrenal system. Foods such as leafy greens, legumes, whole grains, eggs, and lean meats are rich sources of B vitamins, particularly B6, B12, and folate, which are important for neurotransmitter synthesis and mood regulation.

Practical Tips for Incorporating Stress-Relieving Foods

  1. Start Your Day Right: Begin each day with a balanced breakfast that includes a mix of carbohydrates, protein, and healthy fats to fuel your body and stabilize blood sugar levels.
  2. Snack Smart: Opt for nutrient-dense snacks like nuts, seeds, Greek yogurt with berries, or sliced vegetables with hummus to keep energy levels steady throughout the day.
  3. Load Up on Leafy Greens: Incorporate leafy greens such as spinach, kale, and Swiss chard into your meals to boost your intake of magnesium and B vitamins.
  4. Choose Whole Grains: Replace refined grains with whole grains like quinoa, brown rice, oats, and barley to increase your fiber and nutrient intake.
  5. Stay Hydrated: Drink plenty of water throughout the day to stay hydrated, as dehydration can exacerbate feelings of stress and fatigue.
  6. Limit Stimulants: Reduce your intake of stimulants like caffeine and alcohol, as they can disrupt sleep patterns and contribute to feelings of anxiety.

Incorporating a variety of nutrient-dense foods into your diet can provide the essential nutrients needed to support stress management and promote overall well-being. By focusing on whole, minimally processed foods rich in fiber, magnesium, and B vitamins, you can nourish your body and mind, enabling you to better cope with life’s inevitable stressors. Remember, small changes in your diet can lead to significant improvements in your ability to manage stress and enjoy a healthier, more balanced life.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

Published: 04/13/2024

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.

References

Gropper, S. S., Smith, J. L., & Carr, T. P. (2017). Advanced nutrition and human metabolism (7th ed.). Cengage Learning.

Harvard T.H. Chan School of Public Health. (n.d.). The nutrition source. https://www.hsph.harvard.edu/nutritionsource/

Mayo Clinic. (2022). Fiber: How to increase the amount in your diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

MedlinePlus. (2022). Dietary fats explained. https://medlineplus.gov/dietaryfats.html

National Institutes of Health Office of Dietary Supplements. (n.d.). Magnesium: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

National Institutes of Health Office of Dietary Supplements. (n.d.). Vitamin B6: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/

National Institutes of Health Office of Dietary Supplements. (n.d.). Folate: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/

United States Department of Agriculture. (2022). ChooseMyPlate. https://www.choosemyplate.gov/

Whitney, E., Rolfes, S. R., & Crowe, T. (2015). Understanding nutrition (14th ed.). Cengage Learning.