No matter what our health goals are, our bodies need fuel in order to achieve them. Even losing weight requires nutrients to breakdown and process fats! Whether we are fighting off toxins or infections, managing major stressors or finding ways to help an active family thrive we need high quality nutrients in the right amounts.
So, how do we know if we are effectively nourishing our bodies? Testing offered at Center for Advanced Medicine give us insights into how we are absorbing nutrients and if we are deficient in any. Tests to consider are:
- Computer Health Scan
- Intracellular Micronutrient Levels
- Complete Blood Count
- Macronutrient Panels
- Fatty Acids
- Amino Acids
- Organic Acids
Identifying the cause of the deficiency is important when finding a lasting cure. Causes of nutrient deficiencies include poor dietary choices, poor digestion, poor absorption, poor elimination and increased need. Tests used to determine the cause include:
- Functional Stool Testing
- Mucosal Barrier Testing
- Genetic Screening
Collecting this kind of detailed, individualized information allows your doctor to prescribe the correct nutrients in the right amounts.
Together with your team at Center for Advanced Medicine you will create a plan for optimizing nutritional status and living your healthiest life possible. Consider these options for optimizing nutrition:
- Diet & Lifestyle Counseling
- Nutritional IVs
- Individualized Nutritional Supplementation
- Dr. Kellas’ Cookbook
Nourishing Your Cells at Home
We are what we eat. Each cell in our body is made up of what we consume! What and how we choose to eat affects our health today and for decades to come. Foods can change our mood, our hormones, our ability to fight disease, and for better or worse changes the make up of every cell in our body. Eating mindfully can help to optimize weight and prevent diseases like diabetes, cancer, heart disease, autoimmune conditions and stroke.
Eat foods close to the source:
Apple flavored cereals deliver very different nutrient profiles than eating a whole apple. Choose foods that look similar to the way they came off the tree or out of the ground. Whole fruits and vegetables contain a multitude of vitamins, nutrients, and fiber. Eat organic foods as much as possible to avoid exposure to toxic chemicals. Avoid processed or packaged foods. They often contain few nutrients and added fillers, preservatives, and salt that can be hard to digest and damaging over time. This includes processed and packaged fat-free, gluten-free, sugar-free, etc-free products. Just because it is missing one thing you may be avoiding, doesn’t mean it isn’t full of other unhealthy additions.
Prepare your own meals:
Prepared foods and restaurant foods are full of preservatives, added sweeteners, and more fat than you would use at home. Cooking fresh meals at home is an easy way to eat healthier meals and know what you are putting into your body.
Know & Avoid Your Food Sensitivities:
Many of us have food triggers. The most common include soy, dairy, wheat/gluten, peanuts, eggs, corn and citrus. If you are unsure if you have food triggers schedule a Computer Health Scan at Center for Advanced Medicine to determine yours today. Support friends and family with known triggers by sharing recipes and ingredient alternatives.
Carry Healthy Snacks:
Avoid blood sugar crashes and the temptation to grab a candy bar or bag of chips by having healthy food easily accessible both at home and at work or school. Here are some ideas:
- 10 -12 carrot, cucumber or celery sticks dipped in hummus or nut butters
- Use almond, cashew, hazelnut, and peanut butters as dips or spreads
- A handful of nuts
- Add pumpkin seeds, sunflower seeds, chia seeds, and flax seeds to trail mix
Eat breakfast every day:
Starting the day off with a breakfast containing at least some protein (1 egg contains 7 gm of protein) can help to stabilize blood sugar and keep you from consuming too many calories too late in the day. A balanced breakfast gives us the energy to focus and be more productive all day long. See protein products below.
Build each meal around vegetables:
A good meal starts with 50% – 70% vegetables. Kale, arugula, cabbage, chard, and spinach are fantastic ways to get your greens. Add colorful and hearty vegetables and legumes such as peppers, beets, squash, corn, onions, potatoes, or yams. Include a source of protein with each meal. Limit sweets and avoid artificial sweeteners completely. Vegetables are high in fiber which helps us eliminate unavoidable toxins in our environment. Vegetables are also high in essential nutrients not found in simple carbohydrates.
Great Grains:
Experiment with different grains and choose the least processed. Quinoa, millet, barley, wild rice, bulgur and farrow are all satisfying grains that are easily cooked, flavored and added to a meal. Be adventurous! Avoid white rice, white potatoes, pasta and white bread. If you are sensitive to gluten avoid all wheat products.
Protein Products:
Beans, nuts, soy, and quinoa all good sources of plant protein. Fish, poultry, eggs, and organic dairy are the healthiest choices when it comes to animal sources of protein. Look for free range, nitrate free turkey and chicken. Have red meat and pork occasionally. Avoid charred or burnt meats as they can increase the risk of cancer. Start each day with a minimum of 15 grams of protein and have protein with each snack or meal.
Healthy Fats:
Choose lean, organic, grass fed meats, cold-water fish and vegetarian fat sources like coconut oil, avocados, nuts, seeds, and olive oil. Add coconut oil, sunflower oil, pumpkin oil, walnut oil and olive oil to salads and veggies. To reduce inflammation increase omega 3 fats and decrease omega 6 fats. Avoid deep fried foods, saturated fats, and all partially hydrogenated oils. All of our cells have outer layers called membranes that are made of fats. Our nerves, brains and healthy hormones are also made of fat. Healthy fats are where it’s at!
Add Flavor:
Many herbs and spices are fantastic for health promotion. Cinnamon helps to stabilize blood sugar. Garlic has proven heart protective properties. Rosemary improves memory and calms the nervous system. Ginger is warming and detoxifying. Thyme has anti-microbial elements and can help to treat a cough. Even dark chocolate contains health-promoting flavonoids. Spice up your meals to make them more satisfying to promote health.
Drink Plenty of Water:
Drink at least 6 glasses or half your body weight in ounces of water per day out of glass or metal containers. Avoid plastic containers as they can leach endocrine disrupting chemicals into the water. You may want to add even more water depending on body size, activity level and sweating. If you have ever had a kidney disorders discuss your water intake with your doctor.
