Nutrition

I am a Functional Medicine Certified Health Coach (FMCHC) through the Functional Medicine Coaching Academy

I provide consulting that examines your physical and mental health and offers ways to change your diet and lifestyle for optimal well-being. Combining functional medicine, traditional psychotherapy, and energy psychology, I can work with you to improve and maintain your physical and mental health.

What is Functional Medicine?

“Functional medicine is a systems biology-based approach that focuses on identifying and addressing the source cause of disease. Each symptom or differential diagnosis may be one of many contributing to an individual’s illness.” 

from The Institute for Functional Medicine

I wrote the following book on the subject of nutritional wellness. You may contact me to purchase a copy.

You Are What You Eat

I would like to offer a few comments about foods and supplements for your diet. It is best to ingest these nutrients in the foods you eat, yet if your diet lacks any of these, you may consider supplementation. I have provided the following for you to consider as you seek to improve your health and well-being.

• Omega-3 Fatty Acids are good fat, which is brain food (EVOO, Extra Virgin Olive Oil, is also a great source of fat). Brain food from good fat helps with every psychiatric condition, including depression, anxiety, sleep, ADHD, and dementia. Omega-3’s reduce inflammation and play a central role in overall health and wellness, including heart health. Make sure you buy fish oil that is “EPA” and “DHA” on the label and avoid processed fish oil that contains ethyl esters. Foods high in Omega-3 fatty acids: Mackerel, Salmon, Cod Liver Oil, Herring, Oysters, Sardines, Anchovies, Caviar, Flaxseed, Chia Seeds, Walnuts, and Soybeans.
• Probiotics are microorganisms, living bacteria, that are great for digestive health. The microbiome in the gut needs probiotics to sustain optimum functioning. Your gut is full of bacteria, so consuming good bacteria is essential, yet not all bacteria are good. Harmful bacteria feed on sugar and refined carbohydrates (so it is best to limit those in your diet). As a result, sugar and carbs increases food cravings, weakens the gut lining, and increases the risk of diabetes. Good bacteria from probiotics strengthen the gut lining, protects the bloodstream from inflammation, and reduces the risk of severe health problems. Probiotic foods include: Yogurt, Kefir, Sauerkraut, Tempeh, Kimchi, Miso, Kombucha, Pickles, Buttermilk, Natto, and Cheese.
• Prebiotics are plant fibers and sugars that provide nutrition to good bacteria, the probiotics. Prebiotics are like fertilizer, nourishing probiotic bacteria, stimulating healthy growth, and improving overall gut health. They absorb calcium, metabolize sugars, assist in fermenting foods so they spend less time in your digestive system, and keep the cells that line your gut healthy. Prebiotic foods include: Chicory root, Dandelion greens, Jerusalem artichoke, Onions, Leeks, Asparagus, Bananas, Barley, Oats, Apples, Cocoa, Flaxseed, Wheat bran, Seaweed, and Avocados.
• B-Vitamins are vital to a healthy nervous system and promote immune system functioning, so a daily regimen of B-Complex vitamins is important. B vitamins are essential for energy production, metabolism, preventing fatigue, and supporting brain function. Folate (B9) plays a significant role in DNA production and preventing cancer. B12 can be very beneficial for depression. Avoid folic acid for the folate, yet know that methylfolate is the most bioavailable. Foods with B-Vitamins are as follows: Salmon, Trout, Oysters, Clams, Mussels, Liver (and other organ meats), Beef, Poultry, Pork, Legumes, Seeds, Eggs, Dairy Products, and Leafy Greens.
• Magnesium glycinate is often used for its calming effects to treat anxiety, depression, and insomnia. Magnesium is referred to as “nature’s chill pill” and “the ultimate relaxation mineral.” If you’re anxious and stressed, it could be because you are low on magnesium. Also, bones, muscles, and the brain all use magnesium to stabilize themselves. Foods high in magnesium are: Dark chocolate, Avocados, Nuts, Legumes, Tofu, Seeds, Whole grains, Fatty fish, Bananas, and Leafy greens.
• Vitamin D is a steroid hormone produced in the skin as it absorbs light. Unfortunately, nearly half of all Americans do not get enough Vitamin D. This vitamin is essential for gut health and can reduce chronic inflammation. Low levels of vitamin D can increase the risk of cancer and depression. D3 is the best form to take. Foods high in vitamin-D include: Fatty Fish like Salmon, Herring, Sardines, Cod Liver Oil, Canned Tuna, Egg Yolks, Mushrooms, Cow’s Milk, Soy Milk, and Oatmeal.
• Vitamin C is a master antioxidant that prevents cell damage. It also lowers cholesterol and reduces blood pressure. It’s great for the immune system and supports healthy aging, including improving brain functioning. Oranges, Limes, Lemons, Carrots, and Apples are good sources of Vitamin C, as are Kakadu Plums, Acerola Cherries, Rose Hips, Chili Peppers, Sweet Yellow Peppers, Guava, Black Currents, Cantaloupe, Parsley, Mustard Spinach, Kale, Kiwis, Broccoli, Brussel Sprouts, Lychees, Persimmons, Papayas, Strawberries, and Bananas.
• Zinc is good for the immune system, as it fends off colds and helps with digestion. It has therapeutic benefits for cancer and heart disease. Zinc is anti-inflammatory and is beneficial for those with autoimmune disorders. It can slow the aging process and support hormone production, and help with diabetes and infertility. Zinc sulfate, gluconate, and acetate are all equally effective. Foods high in Zinc are: Red Meat (beef, lamb, and pork), Shellfish, Legumes, Seeds (hemp, pumpkin, squash, and sesame), Nuts (pine, cashews, and almonds), Peanuts, Dairy, Eggs, Whole Grains, Sweet Potatoes, and Dark Chocolate.
• Ashwagandha is an Ayurvedic herb that is a general adaptogen for combating stress, increasing energy and vitality, calming the mind, and promoting restful sleep. I take Ashwagandha daily, not only for its calming effects but also to ensure I will be able to take a nice afternoon nap as needed. I get my Ashwagandha in powder form from Banyon Botanicals. 
• Trace Minerals— Since our soil has been depleted of essential minerals, we need to find a way to ingest vital minerals into our bodies. The old saying “if it’s not in the soil, it’s not in the food” is so true. It is vital to be confident that we are getting a full spectrum of ionic trace minerals, including magnesium, lithium, potassium, boron, etc. I get my bottle of trace minerals from ConcenTrace.
• Psyllium— This certified organic white husk fiber is an excellent source of dietary fiber. It helps maintain healthy elimination and regularity, promotes appetite control, and supports the entire gastrointestinal system. Psyllium is good for the heart as well as the gut. 
• Alka Green— Since our bodies tend to be more acidic than alkaline, the body will likely need a boost of organic barley grass to alkalize it naturally. This product is nutrient-dense and is an excellent source of various raw minerals needed to maintain and strengthen nutritional health. (I get mine from morter.com)
• Cleanse— A regular cleanse, at least twice a year, is an excellent idea. Contact me for more about this.

Why A Poor Diet Makes Us Sad “A groundbreaking new study examined how a healthy Mediterranean diet and an unhealthy Western diet affect brain volume. The study also looked at levels of GABA and glutamate in the prefrontal cortex of 30 volunteers. GABA is a neurotransmitter that helps calm the brain, while glutamate is a neurotransmitter that stimulates it. The brain scans revealed something fascinating. Those on the Western diet had lower GABA, higher glutamate, and reduced gray matter volume—patterns often observed in depression and anxiety. Those following the Mediterranean diet, on the other hand, had balanced GABA and glutamate levels and greater gray matter volume. I’m really excited about this research because it’s the first study to show how your diet can potentially support or harm mental health by affecting neurotransmitter levels and brain structure.” – Mark Hyman