Our unique approach combines the expertise of a board-certified physician specializing in preventative care and a trained nutritionist allowing full-time access to each person. Tell me another company that allows you to text or hop on a call with a Board Certified Physician whenever you feel is necessary??? I’ll wait.... See, we don’t just focus on what you eat; our 2-on-1 coaching utilizes a preventative care model, to ensure you’re healthy and ready to be able to lose body fat! Curious how our program can help you? ➡️ Click the link to our website in my bio or just DM to learn more about how we offer something NO OTHER HEALTH FOCUSED COMPANY can offer. #healthoptimization #physiciannutrition #preventativecare #wellness #personalizednutrition #healthgoals #bodytransformation #healthoptimization #physiciannutrition #preventativecare #wellness #personalizednutrition #healthgoals #bodytransformation #healthandwellness #healthylifestyle #fitness #nutritionist #doctor #wellbeing #healthyliving #weightloss #health #lifestyle #healthyfood #nutrition #fitfam #gym #motivation #inspiration #mindset #selfcare #healthyhabits
If you think about & prepare each meal using these 3 simple steps, your body will show its gratitude by boosting your mood, brain functioning & energy levels. Diversify your diet by including the foods below in different combinations to optimize your brain & gut health 🥗 𝟙. 𝔼𝕒𝕥 𝕗𝕠𝕠𝕕𝕤 𝕥𝕙𝕒𝕥 𝕓𝕠𝕠𝕤𝕥 𝕟𝕒𝕥𝕦𝕣𝕒𝕝 𝕤𝕖𝕣𝕠𝕥𝕠𝕟𝕚𝕟 𝕡𝕣𝕠𝕕𝕦𝕔𝕥𝕚𝕠𝕟 Combine foods that are natural sources of serotonin, building blocks like tryptophan & micronutrients that support serotonin production (spinach, lentils, brown rice, chicken, salmon, bananas, plantain, potatoes, mushrooms) 🍚🍗🍣🥔 𝟚. 𝔼𝕒𝕥 𝕗𝕠𝕠𝕕𝕤 𝕥𝕙𝕒𝕥 𝕜𝕖𝕖𝕡 𝕪𝕠𝕦𝕣 𝕘𝕦𝕥 𝕙𝕖𝕒𝕝𝕥𝕙𝕪 These foods support your gut microbiome to ensure optimum nutrient absorption and transfer to your brain (foods high in fiber like leafy greens, grains & beans; fermented foods like sauerkraut, kimchi & kombucha) 🥗🫘🥬🥦 𝟛. 𝔼𝕒𝕥 𝕗𝕠𝕠𝕕𝕤 𝕥𝕙𝕒𝕥 𝕔𝕒𝕝𝕞 𝕪𝕠𝕦𝕣 𝕓𝕠𝕕𝕪 & 𝕓𝕣𝕒𝕚𝕟 Include foods that decrease levels of inflammation & act as antioxidants to decrease brain cell damage (berries, sunset fruits & vegetables, nuts, seeds, spices) 🫐🍓🌰🌶 Follow @the.recovery.doctor #doctorsofinstagram #doctorwellbeing #medstudent #mentalhealth #itsabeautifuldaytosaveminds #nutritionalpsychiatry #neuroinflammation #rizz #inflammation #nutrition #physiciannutrition #easyrecipes #Flavanoids #antioxidants #anthocyanins #antiinflammatorydiet #antiinflammatoryfood #carotenoids #brainhealth #gutbrainconnection #brainfood #Foodismood #foodforthought
❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️ Fall in love with Flavanoids this Valentines Week 🍒🫐🍓🍇 ❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️ Flavonoids are antioxidants that protect the body from the tissue damage and inflammation caused by free radicals and reactive oxygen species. Anthocyanins (ACN), a class of flavonoids, are widely found in red-orange and blue-violet colored fruits and vegetables. Consumption of ACN is associated with decreased risk of cardiovascular and coronary heart disease. Heart health=brain health 🧠 The ABCs of Anthocyanins: Remember that (A)CN are found in (B)erries, (B)eets, (B)eans, and are good for the (C)ardia ❤️❤️❤️❤️❤️❤️ Follow @the.recovery.doctor For recipes using ACN-rich fruits & vegetables and other antioxidants for a happy heart. #antioxidants #anthocyanins #Valentinesday #valentinesday2024 #valentinesrecipe #antiinflammatoryfood #antioxidants #hearthealth #cardiovascularhealth #Flavanoids #antiinflammatorydiet #doctorwellness #doctornutrition #doctorwellbeing #physiciannutrition #mentalhealthnutrition #nutritionalpsychiatry #hearthealthyfood
What do doctors know about nutrition? Not much 🤭, but we're here to explore, learn, share & grow together! Welcome to The Recovery Doctor, an account for all things Brain Health & Nutrition where I share simple #antiinflammatory #rawfood #glutenfree recipes for home cooking 👩🏽⚕️🩺🧠🥗 My name is Dr. Lisa Augustine, I am a people-first medical doctor and research fellow focused on promoting medical student mental health and physician wellbeing. I am driven by a passion & mission to improve access to mental health recovery tools for healthcare students and providers and to encourage & normalize burnout, mental health & recovery discourse within the medical culture. My research interests include mental health rehabilitation, nutritional psychiatry, physician suicide and physician wellness. It's a beautiful day to save minds 🧠🥦 Good foods cure bad moods 💭🥗 Follow @the_recovery_doctor for content and conversations on #brainfood #brainhealth #sourdough #wholefoods #glutenfree #glutensensitivity #nutrition #recovery #mentalhealthawareness #mentalhealthrecovery #mentalillness #physicianwellness #medstudentmentalhealth #physiciannutrition #simplerecipes #medicalstudentmentalhealth #medicalculture #healingthehealers #nutritionalpsychiatry #humanfirst #itsabeautifuldaytosaveminds #foodismood #wholefoods #doctorwellness #doctorwellbeing #foodisfuel #foodforthought
Food for Thought 🧠💭 If you're struggling with a low mood, difficulties with attention & concentration, sleep disturbances, or even an irregular menstrual cycle, have you ever considered using nutrition as a tool to start seeing improvements in these areas? Micronutrients are vitamins and minerals that act as co-factors and support enzymes in synthesizing neurotransmitters and hormones that help regulate our mood, sleep and menstrual patterns. Food is fuel for your brain. Diets high in ultra-processed foods (with long lists of additives like preservatives, & high in refined sugars & sodium) are micronutrient deficient and stunt these biochemical pathways in our brains, contributing to symptoms of poor mental health and disrupted circadian rhythms. Whole foods (minimally processed foods) are high in Macro & Micronutrients and support these biochemical processes for optimal brain functioning. Consuming a whole food diet can also support people who are on prescription medications for mental health concerns by improving the body's response to medication and facilitating recovery (work with your medical provider to establish the best nutritional approach for you). #Foodismood #ThereCanBeNoCureOfMoodWithoutGoodFood #foodforthought #foodisfuel #macronutrients #micronutrients #vitaminb #zinc #calcium #nutritionalpsychiatry #minerals #vitamins #therecoverydoctor #recovery #mentalhealthawareness #mentalhealthrecovery #brainhealth #biochemistry #chemistry #wholefoods #rawfood #processedfood #cofactor #science #medicalstudentwellness #physiciannutrition #physicianwellness #physicianmentalhealthawareness #doctor #nutrition
Your brain is a hungry organ 🧠 It requires a nutrient-dense diet to thrive! Sadly, many of the foods that are readily available, attractive, and affordable lack the nutrients (calories, vitamins, and minerals) essential for brain health. Ultra-processed (UP) foods have a long shelf-life and have extensive ingredient lists. They are high in refined sugars, starches, fats, and salt and contain harmful chemicals like dyes and preservatives. UP foods have little to no nutritional value and starve the brain, affecting concentration, mood & emotion regulation. Clues that a food is UP: It's likely in a box/packaging 📦 It has a long shelf-life 🍬🍫 It has a long list of ingredients (often with additives that are difficult to pronounce)🧃 Consuming raw or minimally processed foods, with little to no additives, that are close to their original form will provide the body and brain with the most nutrients and decrease the risk for physical and mental ailments 🫒🥦🍓 #rawfood #ultraprocessedfoods #mentalhealth #recovery #brainhealth #physiciannutrition #physicianwellness #nutrition #wholefoods #easyrecipes #doctornutrition #doctor #medicalstudentwellness #medstudent #healthcareworkers #healthybreakfast #foodie #foodstagram #foodisfuel #therecoverydoctor #therecanbenocureofmoodwithoutgoodfood #goodfood #foodoftheday #itsabeautifuldaytosaveminds
Mushrooms are rich in dietary fiber, ergothioneine, and B-complex vitamins, all essential for gut and brain health. Adding mushrooms to your diet can alter the gut microbiome to reduce inflammatory states. Mushrooms have antioxidant properties that protect against DNA and cellular damage. Rich in B-vitamins, dietary mushrooms confer benefits for mental and cognitive health. Follow @the.recovery.doctor for simple recipes on how to incorporate these fantastic fungi into your diet 🍄 #mushrooms #vitaminb #ergothionine #physiciannutrition #physicianwellness #nutrition #mentalhealth #physician #medicalstudentwellness #wellness #recovery #mentalhealth #fantasticfungi #fungi #aminoacid #foodisfuel #phtsicianmentalhealth #easyrecipes #mentalhealthnutrition #medicalstudentmentalhealth #medstudent #fungi #balanceddiet #healingthehealer #healthcareworkers #brainhealth #rehabilitation
It is hypothesized that the neuroinflammatory response to stress evolved to shut down the brain during times of systemic infection & physical trauma to allow the body time to recover. This "brain shut down" can be considered maladaptive in current times, where the neuroinflammatory response to modern stressors can result in symptoms that disrupt our mood, thought processes, and social & occupational functioning. Consuming highly processed, unhealthy foods, lack of exercise, loneliness & poor social connections & social stressors are considered modern sources of chronic stress. Repeated exposure to these stressors causes cognitive and psychomotor slowing (inducing depressive states), disrupts neurotransmitter synthesis, and decreases the brains response to medications like antidepressants. Given the heterogeneity of depression presentations and response to medications, diet, lifestyle & behavioral changes that decrease the body's inflammatory response can serve to protect the brain from the psychological and behavioral impacts of neuroinflammation and enhance the brain's response to medical and cognitive behavioral interventions. Bottom line: Food is medicine; There can be no cure of mood without good food #therecoverydoctor #physician #physiciannutrition #physicianwellness #medicalstudentwellness #medicalstudent #nutrition #burnout #recovery #mentalhealth #healingthehealers #nutrients #neuroinflammation #inflammation #depression #antidepressant #foodismedicine #foodisfuel
Lycopene is a type of carotenoid found in red and pink fruits and vegetables. As one of the most potent antioxidants among carotenoids, lycopene-rich foods decrease chronic disease risk and are considered cardiovascular and cancer-protective. Beta-carotene (a carotenoid found in yellow, orange, and green leafy fruits and veg), vitamin C & E, phenolic compounds, and phytoestrogens are other naturally occurring substances that act as antioxidants and serve as natural defences against local and environmental irritants. Follow @the.recovery.doctor for tips on how to incorporate more lycopene and other carotenoids into your diet! #therecoverydoctor #curcumin #tumeric #gold #physician #physiciannutrition #physicianwellness #medicalstudentwellness #medicalstudent #nutrition #burnout #recovery #mentalhealth #healingthehealers #iron #chili #nutrients #mineral #inflammation #medicine #recipe #easyrecipes #lycopene #tomatoes #antioxidants
Adding more spice to your life can shield you from the harmful effects of environmental irritants 💛🫚 The sun's radiation, chemicals in the environment, and processed foods like refined sugars induce oxidative stress and lead to the production of oxygen radicals inside our cells. Oxygen radicals are highly reactive and can damage cellular proteins, lipids, and nucleic acids. Tumeric is a perennial herbaceous plant of the ginger family, native to Southeast Asia. Tumeric's active ingredient, curcumin, and other phenolic compounds are antioxidants that can support our natural cellular repair mechanisms by breaking oxygen radical chains. Other herbs and spices containing antioxidants include black pepper, oregano, cumin seeds, paprika, thyme, curry & chili powder. Although research supports the anti-inflammatory and antioxidant properties of curcumin, metabolic processes decrease its bioavailability, therby limiting its potential effects inside our bodies. Tumeric's absorption & benefits can be increased by consuming it with black pepper and healthy sources of fat! 🥑🪔🌰 Follow for more content on how to incorporate this golden spice into your diet! #therecoverydoctor #curcumin #tumeric #gold #physician #physiciannutrition #physicianwellness #medicalstudentwellness #medicalstudent #nutrition #burnout #recovery #mentalhealth #healingthehealers #iron #chili #nutrients #mineral #inflammation #medicine #recipe #easyrecipes
Did someone say steak dinner with a chili maranade to curb burnout? Yes, please! 🥩🌶 Burnout is a syndrome resulting from chronic workplace stress and is characterized by: - Fatigue, energy depletion, exhaustion - Increased negativism & mental distance from one's job - Reduced professional efficacy. The mineral, iron, and capsicum plant can help curb the symptoms of burnout and mood dysfunction by optimizing the production of neurotransmitters implicated in mood regulation and combating fatigue & chronic low-grade inflammation. How? Iron (red meat, spinach, lentils) is an obligatory cofactor in neurotransmitter (dopamine, serotonin, and noradrenaline) synthesis. The neuro bioavailability of iron is essential for this process. Neuro bioavailability of iron is decreased in iron deficiency states and in states of chronic stress and inflammation. Inflammation traps iron inside cells, decreasing its availability for use in neurotransmitter production. Capsaicin blocks the release of pro-inflammatory neuropeptides in inflammatory states. Other roles include blocking pain neutotransmission and modest effects in reducing BMI and promoting anti-obesity microbiota. Your nutrition won't change your work conditions, but introducing foods rich in iron and a bit of heat will certainly boost your resilience and capacity when under stress 💪🏽 #physiciannutrition #physicianwellness #medicalstudentwellness #medicalstudent #nutrition #burnout #recovery #mentalhealth #healingthehealers #iron #chili #nutrients #mineral #inflammation #medicine #recipe #easyrecipes
Tracking Macronutrients “Macros” ⠀ Macronutrients tracking has continued to gain popularity over the past decade and for me this is my favorite and most effective strategy. Macronutrients are the primary fuel sources that the body uses for energy production, protein, carbohydrates, and fat. Like counting calories, a certain ideal value is determined for each of these nutrients, these values are based on several factors including weight and activity level. Once calculated the goal is stay plus or minus 5 grams of your protein and carb goal and within 2 grams of your fat goal. By purposefully eating certain macronutrients there is a great opportunity to focus on fueling the body, making this a good approach for not only weight loss, but also performance, and composition. Not to mention that it does provide flexibility since the main goal is to hit a certain number rather than eliminating certain food types. This is however where some disagree with this strategy since can allow for what some would call “junk food”. ⠀ Pros - Can be very effective for a wide range of goals - Flexible (referred to as Flexible dieting) - Can be adjusted for different periods of life - Great step to transition to intuitive eating ⠀ Cons - Can be tricky to learn and time consuming at first - May not be the best when there is a history of disordered eating since ⠀ Scroll to see some examples ⠀ ⠀ DM for more info or to work with me ⠀ #nutrition #nutritioncoach #nutritiontips #nutritioncoaching #physician #physiciancoach #physiciannutrition #healthandwellness #wellness #healthandwellnesscoach #physicianwellness #macros #femaledoctor #eyesurgeon #femalesurgeon #medicine #medschool #doctormama
Keto ⠀ This approach has exploded over the past couple years, evidenced by the amount of keto products lining the grocery store aisles. You know something has hit it big when you can buy various keto Ice cream flavors. My aim is to give an overview of different diets, not to say any are bad but this one is tough. In a keto diet your goal is to make your body use fat for energy rather than carbohydrates. In medicine we know that when the body’s carbohydrate stores get very low we shift into ketosis and burn fat stores for energy. This is where the tricky part occurs, in order to shift to ketosis your carbohydrate intake has to be very low. Our bodies want to use carbs, so small increases in carb consumption will shift out of ketosis and that extra fat will not be burned as energy but stored. Protein intake also needs to be kept low, since protein can be metabolized to glucose and thus push one out of ketosis. In the traditional ketogenic diet about 70% of your intake is fat based and less than 10 % carbohydrates, goal of bout 20 grams of carbs. Just to get a picture of this amount, 1 cup of pineapple (or about 7 pieces) would hit the allotment of daily carbs. ⠀ On the other hand the ketogenic diet shown really promising results for some medical conditions such as epilepsy, migraines, PCOS, and autism. To note there is some evidence that this approach may limit T3 production so condition should be used in those with thyroid problems. Also, very low carb levels may dangerously lower blood glucose levels in some diabetes. ⠀ Pros - some see great results, rather quickly - benefit for some medical conditions ⠀ Cons - can be tricky to maintain - have to be strictly adherent to the diet - little flexibility ⠀ See a day of Keto eating ⠀ ⠀ #nutrition #nutritioncoach #nutritiontips #nutritiondoc #physicianwellness #physiciannutrition #physiciannutritionspecialist #physiciannutritioncoach
Yes, you need a caloric deficit to lose weight. But, calorie tracking is not an effective long term - solution for *most.* There’s a time and a place for calorie tracking. Mainly to gain initial awareness. Are you eating 2 or 4 Tbsp of peanut butter? But there’s the thing: ✨Calorie tracking isn’t an exact science. ✨ Calories from different nutrients do different things for your body. ✨Tracking is hinged on the fact that you can’t trust yourself. And look, sometimes we all need accountability. But, as a long-term method, you’re tuning outward, instead of learning and trusting what works for your body. ✨It’s oversimplified. Food is more than calories, and what about how your lifestyle impacts your food choices? The doctors I work with often long periods of time without eating (can cause cravings) often struggle with poor sleep (linked to increases in appetite) and quite frankly don’t have time to track every bite. ✨It’s stressful and for *many* it leads to undereating and yo-yo dieting. This is why I’ve created an approach to weight loss for doctors that focuses on nutrients over calories. Specifically, how different nutrients impact blood sugar, so that you can naturally eat less without counting calories. Yes, of course your body has a normal response to food and blood sugar rises and falls. But, the blood sugar rollcoaster of spikes and crashes outside the normal response is a set up for cravings and overeating. And therefore can be an obstacle to weight loss. Inside Nutrition for Doctors, you’ll get the tools and support to finally ditch the blood sugar roller coaster and yo-yo diets, and learn how to eat in a way that fits your lifestyle and supports lasting weight loss. Plus, you’ll have more energy and be in a better mood without constant blood sugar highs and lows. If you’re a doctor that feels stuck with weight loss, send me a DM with “nutrition,” so that you can get the right support and an effective approach to finally meet your weight loss goals! #weightlossforwomen #fatlosshelp #bodycomposition #fatlossforwomen #fatlossoverweightloss #nofaddiets #permanentweightloss #physiciannutrition #nutritionfordoctors
Teaching Tip Tuesday with Dr Poz @optinnutrition: ❤️Reach out if your back to school season goals include improving and understanding #skinhealth and the interconnectedness of #nutrition , #guthealth, #genetics , #sleep, #exercise and more as you work towards optimizing the largest organ of our body: the skin!!!
Some food health news to kick of your week, in case you missed it. As of January 1st, the USDA issued new food labeling guidelines. Whereas before Jan 1, if you wanted to avoid putting foods containing chemicals on your table, you'd search for the words Non-GMO (which stand for genetically modified organisms) on the label. Now, you need to look for the BE or Bioengineered label to indicate that foods have not been tinkered with in a lab or sprayed with pesticides and powerful herbicides like Roundup. Many labels will also have a QR code or phone number so you can get more information online. While the Non-GMO label will still be around, it no longer carries the same weight as the new label. And actually, "bioengineered" is a more accurate way to describe foods that have been changed in ways not found in nature or through breeding. The new label won't apply to small sellers of foods or to restaurants, nor does it regulate meat, poultry, and eggs that are otherwise regulated by other USDA rules. https://www.ams.usda.gov/rules-regulations/be
Just saw these easy to make Miso-Maple Walnuts on @epicurious. They'd be a delicious and nutritious* addition to any holiday table. Ingredients 1 Tbsp. white miso 1 Tbsp. ghee, at room temperature ½ tsp. maple syrup ⅛ tsp. fine sea salt 1¼ cups toasted walnut halves. (You could also use toasted whole almonds) Directions -Preheat oven to 325° -Combine the miso, ghee, maple syrup, and salt in a small mixing bowl and stir to create a paste. Add the walnuts and toss until the nuts are well coated. -Spread the walnuts on a parchment-lined rimmed baking sheet and bake for 10 to 13 minutes, or until caramelized. -Cool to room temperature before serving. Store in an airtight container at room temperature for up to 1 week. *Walnuts are a good source of healthy fats, protein, and fiber. #nutrition #knowyourfood #drmom #physiciannutrition #doctornutrition #eatclean #nutsaboutnuts #nutmix #nutsandseeds #snacks #roastednuts #walnuts #cleaneating #healthyfood #cleaneats #wholefoods #healthychoices #healthy #healthysnack #healthyliving #healthylifestyle #healthyrecipes @medscape Photo by Joseph De Leo. Food styling by Lillian Chou
It's a trick-or-treat kind of weekend! 👻 So expect your kids to come home with a scary candy haul (i.e., so unhealthy!). As an alternative, offer them one of these decadent fudgy brownies from the @sweetlaurelbakery cookbook. They're grain free, refined sugar free, dairy free. And scrumptious. Make sure to save a few for yourself! 2 cups almond, cashew or sunbutter 2 eggs 1 cup maple syrup 1/4 cup date paste or 4 dates (pitted) 1 tbs vanilla extract 1/2 cup cacao powder 1/2 tsp Himalayan pink salt 1 tsp baking soda 1 cup chocolate chips* Preheat oven to 320. In a large bowl beat the maple syrup and dates or date paste until creamy. Blend in nut butter, then slowly add eggs and vanilla extract. Add cacao, baking soda and salt. Mix until well incorporated. Add chocolate chips, reserving some for the top. Pour batter into 8x8 pan lined with parchment paper. Bake for 30-35 minutes. *Use dark chocolate bars broken into pieces, rather than store-bought chips, for gooey-er brownies. #halloween #happyhalloween #trickortreat #physiciannutrition #halloweenideas #halloweentreats #homemadetreats #cleaneats #healthychoicesmatter #healthyrecipeshare #brownies #drmom @medscape @webmd
It’s peak apple season, and who doesn’t love a delicious apple crumble! This version adds antioxidant-rich raspberries for extra fiber. The topping of oats, maple syrup and almond butter gives this crisp a subtle nutty flavor (plus some healthy fats). It’s 😋 on its own, or top with a scoop of vanilla ice cream. You can feel good about feeding your family this sweet seasonal dessert. #healthydesserts #healthytreats #doctornutrition #physiciannutrition #eatlocal #farmtofork #farmacy
Hands up for eating the foods that meet your needs! 🙌🏼 . . Nutrition is not one size fits all. The 🔑 is to figure out what works for you, and what makes you feel good! Why do you choose to eat certain foods or follow a specific way of eating? Do you need foods that promote long lasting energy, do you avoid certain foods due to GI distress? How do the foods you eat make you feel? . . Many of the women physicians I work with have limited time to plan and prep meals. They need foods and a nutrition plan that fuels their body to increase stamina through the day. This allows them to feel good and entering each through the day, and focus on optimal patient care and growing their practice. . . In my 1:1 coaching program, I work with my clients to figure out why they eat the foods they do and how they can optimize their nutrition. I can help you do the same! Apply to my coaching program, link in bio to get started today. . . 📸: @marathon.nutritionist . . #physicianhealth #physicanwellness #doctorhealth #healthydoctor #healthymd #physiciancoach #balanceddoctor #virtualhealthcoach #nutritioncoach #performancenutrition #physiciannutrition #womeninmedicine #busywoman #momdoc #doctormom #doctormomlife #doctormommy #healthywomen #allfoodsfit #healthylifestyle #energy #energyboosting #womenempoweringwomen #foodasfuel #fuelyourbody #fuelthebody #sportsnutrition
Food can be such a vice. From counting calories to calculating macros, to going low carb, high protein, paleo, keto... and the rest of them... mealtimes can seem like a job that creates anxiety. _ I've definitely had my share of food-related anxiety, trying one "special diet" after the other and failing miserably. A few years back I realized I couldn't do it anymore and I needed to make a change that would work for me long term. _ The single biggest change I made was that I started to eat intuitively. _ What ended up on my plate happened to be delicious, filling and didn't necessarily subscribe to any particular diet. I just started filling up my plates or bowls with a different ratio of foods that I thought tasted best to me (and also kept me full the longest). Ultimately, this has lead me to be the healthiest version of myself, both mentally and physically. _ 🌱These days, generally, 1/2 of my plate is filled with veggies, 1/4 with whole grains, and 1/4 with a protein of choice with some sort of healthy fat like nuts, olive oil or avocado etc as a topping. _ I eat slowly (always have). I eat until I'm full, then I stop. If I'm not hungry, I don't eat simply because it's "mealtime." The same goes for the reverse, if I ate breakfast but I happened to be starving by 10AM, I eat again. _ As you've probably noticed I tend to eat a whole-food, plant-based diet which I landed on simply because it's what made me feel my very best. My workouts are better, I sleep better, I have more energy and less drag at the end of the day. And any food anxiety I ever had has vanished. No more stressing over meals or counting calories and no more emotional eating. It just felt right for me. _ Everyone is different and there is no single right "diet” for everyone, it's finding the lifestyle that works for you. Filling up on whole foods rich in nutrients is always a good place to start. Listen to your body. It'll probably tell you everything you need to know ❤️ #mondaywellness #physiciannutrition #nourishyourbodyandmind #fuelyourbody #mindfuleating #eatintuitively #reproductiveendocrinologist #letfoodbethymedicine #listentoyourbodydiet #sustainablelifestyles #obgynwellness
#foodtoheal The beauties @flavors4wellnessmd and @cookingforboards started this campaign to take a look at our relationships to food. My husband and I grew up with totally different styles of eating. Over the last 8 or so years we have both influenced what ends up on our table. We are into meal prepping and experimenting in the kitchen, but we also love to go out and support our local restaurants :) We have tried pretty much every single diet out there that proposed some sort of health or fitness benefit. None of them have been sustainable for us, usually due to some new piece of information we would learn that made us question the way we were eating. There is SO MUCH conflicting information out there. I’m still working on a large post for the blog that will talk more in detail about our food journey. I’m in a place now where I feel comfortable talking to my patients about food and how it can impact their overall health and recovery from a physical medicine perspective. Food is a crucial aspect to disease yet we have to do our own CME on it after obtaining a MD. At our house, we like to simplify. Here are some rules we have been following lately: - 80/20: Eat right 80 percent of the time - Eat mostly vegetables - include at every meal - Meat is a side, and doesn’t need to be eaten every day - Eat together whenever possible - Drink water to thirst We love food. We enjoy talking about food, it brings us together. We don’t feel restricted. We think clearer, sleep better, and feel well when we are eating towards health. . 📸 a dermatologist, cardiologist, physiatrist, and plastic surgeon take a cooking class in Peru 👩🏾🍳