Free State Nutrition, LLC
  • Home
  • About
    • Team Members
    • Employment Opportunities
  • Services
    • Pediatrics
    • Intuitive Eating
    • Diabetes Program
  • Resources/Tools
    • Video blog
    • Cleaner Living
  • Work with Us
    • Testimonials
  • Contact

Video Blog Posts

Tea Time: Fatigue and Food

3/26/2019

0 Comments

 
  • What contributes to low energy
    • Talk to a doctor to rule out medical conditions (thyroid, diabetes, HTN, Seasonal Affective Disorder, allergies)
    • Hormonal changes
    • Lifestyle factors
      • Being overworked
      • inadequate sleep
      • stress
      • lack of exercise/movement
      • inconsistent eating
      • inadequate caloric intake
      • low iron/anemia
      • vitamin/mineral deficiencies
  • What you can do (after you see your doctor)
    • Manage stress!
    • Manage sleep with sleep hygiene
    • Get moving - start slowly
    • Take a multivitamin/mineral (with iron if warranted)
    • Eat regularly throughout the day
    • Eat a balance of carbs/protein/fiber
      • whole grains
      • protein sources (meats, dairy, nuts/seeds, legumes)
      • fruits/veg
    • Eat iron sources regularly (avoid calcium at the same time, take with vitamin C)
      • lean meats
      • beans
      • tofu
      • nuts
      • eggs
      • fortified foods like cereals, breads
      • leafy greens like spinach
0 Comments

Tea Time: Reflux

3/19/2019

0 Comments

 
  • Definition
    • Stomach acid comes up into the esophagus
  • Symptoms
    • heartburn
    • sour or bitter-tasting acid coming up into your mouth
    • bloating
    • coughing
    • burping
    • difficulty swallowing
    • bloody/black stools
    • nausea
  • Causes
    • H.pylori
    • Hiatal Hernia
    • Stress/anxiety
    • Smoking
    • Pregnancy/hormones
    • NSAIDs
    • SIBO
    • Gastroparesis
  • Dietary Modifications
    • Smaller, more frequent meals
    • Avoid/limit spicy foods, greasy foods, caffeine, alcohol, onions/garlic, tomatoes, citrus, mint
    • apple cider vinegar
  • Other lifestyle modifications
    • Stay upright for 2-3 hours after eating
    • Don't wear tight fitting pants/belts
    • Raise the head of your bed 6-8 inches
    • Don't exercise right away after eating
    • Sleep on your left side
    • Stress management
0 Comments

Tea Time: Electrolytes Take 4 - Sodium

3/12/2019

0 Comments

 
  • Roles in the body
    • Fluid balance
    • Send nerve impulses
    • muscle contraction
    • blood pressure (salt sensitive)
  • Recommended amount
    • 2300mg (average intake is 3400mg)
    • 1500mg?
  • Sources
    • Salted/cured meats, cold cuts
    • Frozen dinners, pizza, burritos, etc
    • Canned foods - raviolis, chili, soups
    • Breads/rolls
    • Cheese
    • Savory snacks
    • Fast food/restaurant food
  • Ways to decrease intake
    • fresh foods vs processed
    • low-sodium options (frozen foods, canned foods, restaurant foods)
    • avoid or limit sauces when out
    • choose smaller portions​
  • https://www.nhlbi.nih.gov/.../Choose-Foods-Low-in-Sodium.pdf
0 Comments

    You can catch these videos and more on Facebook

    Note: Tea Time posts are created in collaboration with Accomplished Health & Wellness

    Archives

    January 2023
    December 2022
    June 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    February 2021
    December 2020
    November 2020
    January 2020
    December 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018

​Home

About

​Services

Resources/
​Tools

Work with Heather

Contact


Free State Nutrition, LLC

​785-331-6435    -    ​​Info AT FreeStateNutrition DOT com    -    2721 W. 6th St, Ste E, Lawrence, KS
Copyright © 2017      View Website Disclaimer, Terms of Service and Privacy Policy
Photo used under Creative Commons from marcoverch
  • Home
  • About
    • Team Members
    • Employment Opportunities
  • Services
    • Pediatrics
    • Intuitive Eating
    • Diabetes Program
  • Resources/Tools
    • Video blog
    • Cleaner Living
  • Work with Us
    • Testimonials
  • Contact