Bio-individual nutrition rules the day

By Karen Malkin Health Counseling

Every time you eat is an opportunity to nourish your body. It?s easy to get seduced by the prevalence of trendy eating options. Gluten-free, paleo, ketogenic, macrobiotic, low-glycemic, low-carb, dairy-free, vegan, fruitarian, and the list goes on and on?. What makes this even more difficult is that for every physician or nutrition Ph.D. making a claim with science to back it up, there?s another researcher who can debunk it with an equally legitimate study. ?

When presented with so many options, it can be easy for your judgment to get clouded. No doubt, it?s tempting to jump on the latest trend that promises irresistible results. But in my many years of working in with clients, I?ve learned that to achieve vibrant health, you need to get out of your head and tune in to what your body needs.

3 ways to optimize your health?

Regardless of your food plan, here are my favorite ways to help you listen to the messages your body is conveying:

  1. Keep a food journal. For one week, make notes about what you ate and how you felt after the meal: energetic, ?normal,? low energy, low mood, etc, and try to connect the dots and notice?patterns to help you identify underlying symptoms of your cravings and challenges. You will also need to consider other factors, such as how much sleep you got, how much stress you?re under, etc., but this will give you a good indicator of the foods that fuel you and those you may want to limit or eliminate altogether. Look for trends to help inform your decisions. This will help you personalize your plan. If you desire additional support, I am here to help you!
  2. Keep your blood sugar stable. As sugars are digested, they force the pancreas to produce excess insulin. Excess sugar in the blood, keeps the blood sugar unnaturally high. Low blood sugar (hypoglycemia) may be an early symptom of insulin resistance causing you to feel anxious, tired, and irritable: ?Feed me now! Preferably something sweet and high in sugar? for that quick surge in energy. This is not what your body needs for nourishment?it?s more of a quick fix. Combat these imbalances?by including protein, fiber, colorful veggies?and healthy fats in?your meals and snacks. Try one of my gluten and dairy free, no added sugar, Transformation Bars. Each bar contains 11g of protein and 12g of fiber. They make a great snack, especially for people on-the-go. I love these bars! Save $10 when ordering Transformation Bars>> Enter Code: ESPN1000
  3. Eat mindfully. Slow down while you are eating to help you become mindful?of when your physical hunger is satisfied. You will also enjoy your food more. Turn off your phone and?the TV. Put down your fork and breathe in-between bites. Take time to experience the smells, flavors, and textures of your bites. Notice your distractions and bring your awareness back to eating and assessing your hunger throughout the meal. Give yourself permission to stop or continue depending on how hungry you feel. This will get you in the habit of paying attention to what nourishes you.

If you follow my work, you know that my main focus is on consuming clean, whole foods and eliminating/limiting foods that can cause inflammation in your body. I don?t believe in ?good? or ?bad? when it comes to food. I prefer using terms like “helpful” or “not helpful”. I invite you to experiment and consider your own unique physiology?before embarking on one path.

You are the best physician you will ever have!

Much of my client work entails helping you get clear on elements of your lifestyle that lead you to behavior change and discovering a?way of eating that serves you best. If you?d like my support with this, please e-mail we will create a plan together that works best for your lifestyle.

To your good health,


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