Nourish & Thrive: A Journey to Holistic Health

I was talking to my husband this morning about my blog and how it has shifted from focusing on nutrition and training to becoming more of a space for sharing my thoughts. Sometimes, it's just nice to have a place without boundaries, whether explicitly stated or silently understood as "this space is for this topic." Recently, I have found myself on Reddit, exploring forums dedicated to specific topics. For me, I've been diving into discussions about Hobie Catamarans, entrepreneurship, and just scrolling to see if any topics catch my eye. Today, I stumbled upon a page about Wegovy and Ozempic, two of the more recent weight loss drugs. In case you're unfamiliar, these medications are touted for their ability to help patients lose weight with ease. Both work by mimicking a hormone called GLP-1 (glucagon-like peptide-1), which targets areas of the brain involved in regulating appetite and food intake.

I've seen people, including some of my own clients, achieve great initial results with these medications. However, my primary interest lies in long-term care. I believe that immediacy is not the goal of fitness and nutrition. Rather, I see them as forms of self-maintenance. Our bodies are the vehicles with which we navigate life, and if we don't care for them, they won't go the distance without showing signs of neglect. Operating in a state of depleted nutrition, often due to the standard American diet, can lead to dysfunctions like low energy, headaches, and insomnia. These are just the initial signs. Over time, this neglect can develop into more serious conditions such as autoimmune disorders, high cholesterol, and insulin resistance. Unfortunately, this lack of attention can eventually lead to diseases like cancer and diabetes.

I know this all sounds overwhelming, but it's only overwhelming if we don't recognize the role we play in this progression. The decisions we make daily determine which path we head down. By choosing daily self-care in the form of 15-20 minutes of movement and consistently consuming nutrient-rich foods instead of processed, hyper-palatable, nutrient-depleting options, we are setting ourselves up for a better tomorrow. Each day we make these choices, we create a positive cycle that reinforces itself as we begin to feel the benefits. You'll notice better sleep, clearer thinking, and a return to a more energetic you.

You might be wondering, "But how?" Let's talk about food, because nutrition is probably 70% of the picture. The old saying, "You are what you eat," is a good motto to live by, especially when making food decisions. Consider the difference between a snack-sized bag of Doritos and a whole cucumber cut up with an Italian dressing seasoning pack (Good Seasons is my favorite brand). The nutritional value of these two options is on completely different spectrums. Doritos provide calories in the form of carbohydrates and fat but offer almost no micronutrients. They are empty calories that deplete our body's stored micronutrients to process, digest, store, and expel the waste. On the other hand, a cucumber is delicious and crunchy, similar to Doritos, but it provides essential nutrients.

Nutrition Facts:

- Calories: 15

- Water Content: About 95%

- Protein: 0.6 grams

- Carbohydrates: 3.6 grams

- Sugars: 1.7 grams

- Dietary Fiber: 0.5 grams

- Fat: 0.1 grams

Micronutrient Facts:

- Vitamin K: 16.4 micrograms (21% of the Daily Value, DV)

- Vitamin C: 2.8 milligrams (5% of the DV)

- Potassium: 147 milligrams (4% of the DV)

- Magnesium: 13 milligrams (3% of the DV)

- Manganese: 0.079 milligrams (4% of the DV)

- Vitamin A: 105 International Units (IU) (2% of the DV)

- Folate: 7 micrograms (2% of the DV)

Cucumbers also contain small amounts of other vitamins and minerals, such as calcium, iron, and phosphorus.

So, if you live by the motto "You are what you eat" and are faced with these two food choices, which one will you choose? If we consistently choose foods that nourish rather than deplete us, we will maintain our health. This doesn't mean we can't enjoy the occasional bag of Doritos, but it does mean we should continually give our bodies micronutrient-rich foods. This way, when we do indulge in less nutritious options, we have the necessary nutrients to process them without depleting our vitality. These are just things to keep in mind as we make food choices, and hopefully, they offer a different perspective on our dietary decisions.

Reflective Questions:

- What small changes can you make today to incorporate more nutrient-rich foods into your diet?

- How do you feel after eating different types of foods? Can you notice a difference in your energy levels or mood?

- What are some of your favorite healthy snacks that you can keep on hand to avoid reaching for processed options?