Tag Archives: nutrition

The benefits of Lion’s Mane Mushrooms

🍄 🧠 Lion’s Mane is large and has a shaggy appearance with white cascading spines that resemble a lion’s mane, hence the name. It is known as the “smart mushroom”, related to how it can improve mental clarity, focus, alertness, nerve health and overall brain support. But that’s not all, it has been shown to improve athletic performance too!

What makes lion’s mane mushroom so special?

This mushroom contains high amounts of a compound called β-glucan polysaccharides, which is a type of naturally occurring glucose polymer found in cell walls of certain fungi and bacteria. This mushroom is also rich in, lectins, proteins, lipids, hericenone, erinacine and terpenoids, which is basically everything an athlete needs for top performance. Along with β-glucan, these compounds are responsible for many of the health benefits associated with lion’s mane.

BENEFITS OF LION’S MANE MUSHROOM FOR ATHLETES:

Contains anti-fatigue properties and increases energy.
Improves concentration, focus, and overall cognitive function.
Reduces inflammation and recovery time.
Accelerates fat metabolism.
Improves gut health.
Boosts the immune system

Anxiety and Depressive symptoms have also been reduced in humans fed 2g of lion’s mane, via cookies, over the course of 4 weeks. There was a significant difference between groups on the measurements of concentration and irritability, favoring the lion’s mane group.

THE BOTTOM LINE

It is well known that proper training, nutrition, and supplements are integral pieces in an athlete’s progress. Lion’s mane mushroom continues to gain popularity due to its various health benefits, however the potential benefits for athletes makes it a unique food for sports nutrition. Studies continue to show the positive physical and mental outcomes from utilizing lion’s mane. There are several ways to incorporate lion’s mane mushroom into your diet, this includes eating them whole or taking lion’s mane extract as a nutritional supplement. Athletes looking to further advance their performance should consider our newest lion mane’s supplement to add to their daily routine for optimal results.

We have been adding one serving to our morning protein smoothie! @ommushrooms

❔What brand to get❔
7 Best Lion’s Mane Supplements (in no particular order)

•Mind Lab Pro — Best Lion’s Mane Supplement Stack
•Nootropics Depot Lion’s Mane 8:1 Extract — Best Lion’s Mane Mushroom Capsules
•Om Mushroom Superfood Lion’s Mane Organic Powder — Best Lion’s Mane Mushroom Powder
•Real Mushrooms Lion’s Mane Capsules — Best Organic Lion’s Mane Supplement
•Genius Mushrooms — Best Mushroom Supplement With Lion’s Mane
•Host Defense Lion’s Mane — Best Lion’s Mane For Overall Health
•Double Wood Supplements Lion’s Mane Mushroom — Best Lion’s Mane For The Money

SOURCES:

PMID: 29953363 PMID: 20834180 PMID: 20834180 PMID: 24266378

References:

Mudge, K. (2017, April 09). Lion’s Mane: A new candidate for profitable forest mushroom cultivation. Retrieved October 28, 2018, from http://smallfarms.cornell.edu/2015/04/06/lions-mane/
Akramienė, D., Kondrotas, A., Didžiapetrienė, J., & Kėvelaitis, E. (2007). Effects of ß-glucans on the immune system. Medicina, 43(8), 597. doi:10.3390/medicina43080076
Khan, M. A., Tania, M., Liu, R., & Rahman, M. M. (2013). Hericium erinaceus: An edible mushroom with medicinal values. Journal of Complementary and Integrative Medicine, 10(1). doi:10.1515/jcim-2013-0001
Liu, J., Du, C., Wang, Y., & Yu, Z. (2014). Anti-fatigue activities of polysaccharides extracted from Hericium erinaceus. Experimental and Therapeutic Medicine, 9(2), 483-487. doi:10.3892/etm.2014.2139
Brandalise, F., Cesaroni, V., Gregori, A., Repetti, M., Romano, C., Orrù, G., . . . Rossi, P. (2017). Dietary Supplementation ofHericium erinaceusIncreases Mossy Fiber-CA3 Hippocampal Neurotransmission and Recognition Memory in Wild-Type Mice. Evidence-Based Complementary and Alternative Medicine, 2017, 1-13. doi:10.1155/2017/3864340
Mori, K., Inatomi, S., Ouchi, K., Azumi, Y., & Tuchida, T. (2009). Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: A double-blind placebo-controlled clinical trial. Phytotherapy Research, 23(3), 367-372. doi:10.1002/ptr.2634
Nagano, M., Shimizu, K., Kondo, R., Hayashi, C., Sato, D., Kitagawa, K., & Ohnuki, K. (2010). Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake. Biomedical Research,31(4), 231-237. doi:10.2220/biomedres.31.231
He, F., Li, J., Liu, Z., Chuang, C., Yang, W., & Zuo, L. (2016). Redox Mechanism of Reactive Oxygen Species in Exercise. Frontiers in Physiology, 7. doi:10.3389/fphys.2016.00486
Abdullah, N., Ismail, S. M., Aminudin, N., Shuib, A. S., & Lau, B. F. (2012). Evaluation of Selected Culinary-Medicinal Mushrooms for Antioxidant and ACE Inhibitory Activities. Evidence-Based Complementary and Alternative Medicine, 2012, 1-12. doi:10.1155/2012/464238
Choi, W., Kim, Y., Park, B., Kim, J., & Lee, S. (2013). Hypolipidaemic Effect of Hericium erinaceum Grown in Artemisia capillaris on Obese Rats. Mycobiology, 41(2), 94-99. doi:10.5941/myco.2013.41.2.94
Hiwatashi, K., Kosaka, Y., Suzuki, N., Hata, K., Mukaiyama, T., Sakamoto, K., . . . Komai, M. (2010). Yamabushitake Mushroom (Hericium erinaceus) Improved Lipid Metabolism in Mice Fed a High-Fat Diet. Bioscience, Biotechnology, and Biochemistry, 74(7), 1447-1451. doi:10.1271/bbb.100130
Wang, M., Konishi, T., Gao, Y., Xu, D., & Gao, Q. (2015). Anti-Gastric Ulcer Activity of Polysaccharide Fraction Isolated from Mycelium Culture of Lions Mane Medicinal Mushroom, Hericium erinaceus (Higher Basidiomycetes). International Journal of Medicinal Mushrooms,17(11), 1055-1060. doi:10.1615/intjmedmushrooms.v17.i11.50
Sheng, X., Yan, J., Meng, Y., Kang, Y., Han, Z., Tai, G., . . . Cheng, H. (2017). Immunomodulatory effects of Hericium erinaceus derived polysaccharides are mediated by intestinal immunology. Food & Function, 8(3), 1020-1027. doi:10.1039/c7fo00071e
Diling, C., Chaoqun, Z., Jian, Y., Jian, L., Jiyan, S., Yizhen, X., & Guoxiao, L. (2017). Immunomodulatory Activities of a Fungal Protein Extracted from Hericium erinaceus through Regulating the Gut Microbiota. Frontiers in Immunology,8. doi:10.3389/fimmu.2017.00666

#mushrooms #healingmushrooms #lionsmanemushroom #onlinenutritioncoach

It’s not only the stress, but also our reaction to it.

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🧠 Mindset and awareness MATTER more than you may think. 🧐

Your mindset around being stressed is just as influential as the actual stress you’re experiencing.

While in a stressed out, sympathetic state our decision making will be impulsive, emotional, and geared towards instant gratification. (Likely not ideal for your health goals 😬)

Let’s dive deeper:

How do you perceive stress? How do you recognize and monitor your stress levels?

Do you view the stress you’re experiencing as:

Enhancing (a challenge to overcome) Or Debilitating (problem).

When in a 🌱 growth mindset, approaching stress as a challenge you CAN and WILL overcome, the science shows you’ll have a more adaptive cortisol response.

Viewing stress more positively seems to encourage people to cope in ways that help them thrive, whether it’s tackling the source of stress, seeking social support or finding meaning in it. The ability to learn from stress is built into the basic biology of the stress response.

Taking the time to reflect and learn. Adapt, overcome and implement your intentions is key 🔑

✌🏼Link in bio to apply for coaching

#onlinepersonaltrainer #onlinefitnesscoach #onlinenutritioncoach #nutrition #nutritioncoach #stress #stressedout #stressmanagement #mindsetiseverything #mindset #mindsetmatters

How to avoid bad fitness advice….

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REAL TALK: There are a lot of “wellness” and “fitness” influences out there, who are highly disordered in their own relationship to food, who then promote their disordered beliefs as “wellness”. -Jennifer Rollin.

Nearly everyone on social media is an “expert” these days. How can you tell what’s good, what’s so-so, and what information might actually harm you?

Yes, Credentials matter. Ideally, your information is coming from those who are educated. But even these folks can be spreading misinformation. I’ve seen it here on the ‘gram and Clubhouse.

MOST IMPORTANTLY, your coach/mentor/personal trainer should know the “WHY” and the “HOW” behind their recommendations. Ex: Registered Dietitians, Certified Nutrition coaches, ISSA, NCSF, ACE, NASM are some top programs in the USA.

If you are interested in working with someone, drop into their DMs, ask them about their education, what do those letters behind your name mean?

Make sure when they do teach you new things, it isn’t always slanted to sell you stuff. If everything ends up in a glute band or supplement, they just want your money and want to fill your head with whatever convinces you to buy their products.

Always ask…Why am I doing this?

How does this work?

What is happening inside of my body to promote these changes?

How will this help me achieve my goals faster while keeping me safe and healthy?

Can you teach this to me another way so I firmly understand it?

BOTTOM LINE: If something feels off, triggering, or harmful to you-unfollow the account or start asking questions

Link in bio to apply for 1:1 coaching!

#onlinepersonaltrainer #badadvice #newyorkfitness #fitnesscoach #personaltrainer #nasmcertified #nutritiondegree #howto #fitness #workoutmotivation #askquestions #advocateforyourself #empowerment #educationmatters #contextmatters #individualizedcoaching #trainerize #nutrition #nutritioncoach #dietplan #dietculturedropout #dietculture

A carrot a day keeps estrogen at bay. Well, it helps 😝

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Well, it helps But let’s talk about estrogen dominance, because it is painfully common in today’s women. Because of the toxic world we live in, the processed food we’re surrounded with, the stress we’re consumed by, the amount of soy + PUFAS we’re consuming, the low protein diets we’re prioritizing ALL contribute to what we call estrogen dominance (too much estrogen, especially in relation to progesterone + testosterone).

Now, let me preface by saying I’m not a hormone expert, I’m just a girl who is on the road to balancing her own (still bringing down my own estrogen but my progesterone has gone from low to amazing!).What can too much estrogen manifest as?

•low libido or CRAZY high libido (see our Freely Rooted podcast episode on this)

•thyroid disorders

•painful or irregular cycles

•mood swings, depression, anxiety

•headaches + migraines (especially cyclical)

•acne + gut issues

•breast tenderness

•weight gain(And so much more)

What we need to understand about estrogen dominance is that we HAVE to support progesterone, not *just* focus on how to get “rid of” excess estrogen. And you want to know the best way to do both of those things? *drumroll please*

HEAL YOUR METABOLISM

When you shift your diet to being mineral-focused, adding bio-available nutrients from things like well-sourced animal protein + quality carbohydrates + saturated fats your body’s hormone balancing ability will SHOCK you. The foundations of both increasing progesterone and lowering estrogen have a whole lot in common (and I formulated the meal plans with all of these principles in mind! Check out my reviews highlight for lots of stories from woman who went from painful periods, etc., to thriving).If we have thyroid issues, cycle issues, autoimmune issues – we HAVE to be mindful of hormone-supporting activity. I’ve been blown away at how my own have moved toward balance over the last year (and check out my healing crisis highlight if you are pursuing prometabolic eating and not feeling quite so balanced yet).

It’s amazing what a full year of raw dairy, carbs, raw veggies + nuts and seeds did for my hormones!

Repost from fallondanae

Raw Carrot Salad

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Raw carrots are extremely good at improving digestion. A carrot grows underground and therefore produces anti-microbial and anti-fungal substances that protect it from its environment. Therefore, when raw carrots are eaten, they have the ability to clean the intestines from bad bacteria and fungus.

The fiber of the carrots also binds and carries out other toxins from the body.

Just eating 1-2 raw carrots per day has a beneficial effect on digestion, which improves overall health as digestion is closely connected to the body’s overall health status.

Recipe:

1. A big carrot shredded lengthwise
2. Coconut oil or MCT oil
3. Apple cider vinegar
4. Salt (garlic optional)

You see, Dr. Peat is a VERY smart biologist who has devoted his life to studying physiology. He suffered with debilitating migraine headaches, but realized that eating a raw carrot salad once or twice daily and keeping adequate sugar (aka carbohydrate) in the diet made his migraines go away.

This seems to be one of the many observations that led him to study the effects of estrogen accumulation (not just dominance or excess) due to low progesterone, low thyroid/metabolic rate and high stress hormones.

He seemed to have found a correlation between estrogen, serotonin and his migraines and noticed how the raw carrot fiber bound to estrogen and carried it out of the body safely and effectively.

The addition of 1/2 tbsp. coconut oil, splash of white vinegar and salt, which are all antiseptic agents, has an even further effect on reducing bacteria in the digestive tract and lowering endotoxin (also known as LPS or lipopolysaccharides).

Many woman who incorporate this daily have seen a reduction in their

🥕 Gut Issues

🥕 Dairy Intolerance

🥕 Endometriosis Pain

🥕 Rashes and Acne

🥕 PMS symptoms

🥕 Headaches & Migraines

🥕 Anxiety & Depression

Eating is consistently/daily is ideal for best results.

Some people with sever hypothyroidism (whether it shows up on a test or not), may have a hard time converting the beta carotene in the carrot to usable Vitamin A (retinol). This shows up by turning the calluses orange or sometimes even hands and feet. Usually this can be remedied by rinsing your carrot after it’s shredded to wash excess beta carotene off. Or find the rainbow carrots, and use the purple and white ones.

Resources: https://www.functionalps.com/blog/2012/09/28/ray-peat-phd-on-the-benefits-of-the-raw-carrot/

How stress impacts digestive function

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The root of most gut problems, is the downgrade of metabolic health. It’s not the food honey, it’s the chronic stress.

First, what do I mean by stress? It is anything that causes the body to STRAIN and use extra fuel resources and pull those things from being used in important daily body functions.

What is digestion? The mechanical and chemical processes in which the body breaks down and absorbs nutrients from food. When we are in the fight or flight state, our body prioritizes survival, by pulling power from digestive organs and sending blood, oxygen and nutrients to the organs like heart, lunges, adrenals and muscles.

The energetic state we are in when consuming our food matters. Eating mindlessly or in a stressed out environment leads to not chewing food properly. When we swallow large chunks of food, this leads to issues in the gut. Being in a stressed state means less stomach acid, digestive enzymes, sluggish bile, and less colon contractions. Large chunks of food can lead to fermenting, rotting, irritation and feeding of bacteria.

Ideally, food is broken down into liquid before swallowed, this allows for maximal absorption later in the intestines. A good rule of thumb is count to 20-30 chews before swallowing. As long as you do this, until you lose count at least–that’s a step in the right direction. Mechanical digestion mastication and peristalsis (chewing and movement through the gut) are equally crucial as chemical digestion for absorption of nutrients.

Digestion begins in the brain and nervous system, as well as the senses. How appetizing your plate is, the smells, tastes and textures. Salvia (drool) itself contains digestive enzymes.

Creating a pre-meal ritual where you take a few deep breaths to relax your brain and body is helpful when going through stressful times. As counterintuitive as it may seem, the more you enjoy your food and incorporate mindful eating practices into the daily routines, the better your digestion, absorption and overall satisfaction will be.

#stress #digestivehealth #digestion #diet #personaltrainer #nutrition #stressmanagement #deepbreaths #vagusnerve #mindfulness #mindful #mindfuleating

Why women need ample protein intake

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When on-boarding new clients, one of the first things we focus on is daily protein intake.

It boots metabolism- protein has a thermic effect upward of five times greater than carbohydrates or fat.
Stay Fuller, longer- A growing body of research suggests that dietary protein specifically, can help promote satiety, facilitating weight loss when consuming as a part of a reduced energy diet.
Supports lean muscle mass- Studies show that protein before and after a workout increases protein synthesis=muscle growth. It also preserves current muscle mass, which is part of a healthy aging process.
Healthy skin, hair and nails- protein supplies the body with the amino acids it requires to make keratin-one of the structural proteins in our skin, hair and nails. To boost your body’s natural keratin production, you need to consume an adequate amount of protein, as well as specific vitamins and minerals that support this process.

How to cut calories without starving yourself👇

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Your best bet for fat-loss success is to create a modest caloric deficit and make smart food choices so you feel satisfied — not starved. One of the most common mistakes I see is athletes that are under-eating. If they aren’t seeing results, they think it means eat less. Instead of MORE! If you are wondering how much you should be eating for your goals–REACH OUT TO ME!

Cutting a ton of calories at once actually slows the metabolism and can cause the body to not want to let go of the fat stores because it believes to be in a ‘starvation state’.

Plus, it’s hard to maintain a severe caloric deficit, if you aren’t getting the energy needed to function, your body spikes your hunger hormones, causing you to seek food.

This is why fad diets and uneducated diet approaches don’t work. You are underfed and undernourished.

Three Tips for cutting calories without starving:

1) CUT GARBAGE CALORIES
A lot of today’s grab-n-go convenience foods provide very little to NO nutritional value and a ton of calories. Cut out the Alcohol, candy, soda, junk food and baked goods. Once a month, sure have an indulgence, but daily consumption is not recommended.

2)USE VEGGIES TO FILL YOU UP
“Volume foods” are a saving grace for those folks in a calorie deficit. Veggies like kale, spinach, bok choy, zucchini, cabbage, onions can help you feel full, your plate look full and provide lots of nourishment without the calories.

3)SWAP LOW-FIBER FOODS for HIGH-FIBER FOODS
If you have had a hard time adhering to more complicated diet regimens, research shows that boosting your daily fiber intake may be an effective weight-loss strategy. Foods high in fiber (apples, oats, green beans, cauliflower) tend to be fewer calories for the same volume of food and digest more slowly than low-fiber foods.

fiber

Does Sugar Belong in a Healthy Diet?

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healthycooking

Short answer: in controlled amounts, yes. When many people think of “sugar,” they often think of added sugar found in processed junk foods and desserts. However, simple sugars and other carbohydrates are naturally found in many nourishing foods that are important to a healthy diet like fruits, vegetables, dairy, legumes, and whole grains.

Working to reduce the amount of added sugar you consume each day is a worthy goal, especially because many common foods and beverages provide extra sugar and calories but very little of the quality nutrition our bodies need.

On its own, sugar isn’t necessarily good or bad. It becomes a concern when you consume foods that are high in calories and added sugar but low in essential nutrients like protein, fiber, vitamins, and minerals. Many everyday foods, beverages, and condiments contain a surprising amount of added sugar without contributing much nutritional value. Cutting back on these sources of excess sugar is a good idea for both your well-being and your waistline.

But, there is no need to eliminate sugar completely, especially if you want to eat in a way that supports your health and wellness goals. Sugar and other carbohydrates are essential nutrients that play a vital role in many bodily functions, including in the nervous system and immune system. Not to mention that naturally occurring sugar is present in many of the delicious, nourishing foods we should enjoy every day.

SOURCE:

How Much Sugar Is in the Food We Eat?

Do you struggle with cravings?

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😨🙅🏻‍♀️Cravings 😬😳
We all have them-its normal.

mindfuleating

My top tip?!
Outsmart your Cravings🤓

Some research suggests that trying to eliminate favorite foods from your diet can lead to increased cravings, particularly cravings for the foods you are trying to avoid. But other studies demonstrate that with sensible portions, commonly craved foods can be part of a healthful diet to support weight loss.

Based on the research, a trick to outsmarting cravings may be to enjoy your favorite indulgent foods in a way that is consistent with your health and weight loss goals. The following tips can help you create your own plan to outsmart cravings and enjoy your favorite foods in moderation.

1. Make it an occasion. 15% FUN 🎉

Save your favorite indulgent treats for a special occasion. For example, if you crave ice cream, go out with friends for an ice cream cone instead of keeping a gallon of ice cream in your freezer. When you decide to indulge, you’ll be sure to enjoy your craved foods to the fullest while avoiding constant temptation of these foods in your home.

2. Plan for a smart portion.

One concern with craving is that they often lead us to eat more than intended. Outsmart your cravings by planning for portion control. Whether you are craving something savory and crunchy or something decadently sweet, choosing an individually packaged, portion-controlled option can help you satisfy cravings without the guilt.

3. Balance indulgent foods with healthful options.

Including your favorite, most craved foods in a way that still supports your health and weight loss goals means making balanced choices. One way you can find balance is to include a sensible portion of craved foods as part of a healthful meal. Imagine you are craving pizza. Instead of eating only pizza, plan a more balanced meal that includes one or two slices of your favorite pie along with a large, crisp salad. Balancing indulgent foods with healthful options is likely to leave you feeling more satisfied and can help you consume fewer calories overall.

Choosing a more balanced, sensible approach to indulgent foods can help you conquer your cravings for weight loss success. Remember, attempting to cut out your favorite foods from your diet is not only unnecessary, but might be counterproductive for achieving your health and weight loss goals.

Second tip: Identifying WHY you have these cravings, is another strategy-maybe your body communicating with you and could be indicating you need a specific nutrient.

🍪 🍰Cookies,Cake 🍭
Needing quick calories, energy boost, minerals
Try to eat an Isalean Shake, rice, sweet potatoes, potassium packed produce like bananas and avocados.

Chocolate 🍫 often indicate that your body is deficient in magnesium, which is a common deficiency. Dark green leafy veggies are a great source!

Wellness Simplified with Meganmefit

Healthy doesn't have to be hard!

Tag Archives: nutrition

The benefits of Lion’s Mane Mushrooms

BENEFITS OF LION’S MANE MUSHROOM FOR ATHLETES:

THE BOTTOM LINE

It’s not only the stress, but also our reaction to it.

How to avoid bad fitness advice….

A carrot a day keeps estrogen at bay. Well, it helps 😝

Raw Carrot Salad

How stress impacts digestive function

Why women need ample protein intake

How to cut calories without starving yourself👇

Does Sugar Belong in a Healthy Diet?

Do you struggle with cravings?