Holistic Nutrition Bytes » holistic nutrition

Case Study

admin — Fri, 09 Jul 2010 04:59:18 +0000

I thought you guys might enjoy an actual honest-to-goodness real client’s case study so that you can join me in celebrating successes and also understand that nutrition consulting goes way deeper than just telling people what to eat. It’s an entire lifestyle overhaul: the holistic model means stress relief, exercise, positive relationships, good habits… all on top of the solid foundation of an organic whole foods diet.

Let’s call her “Willow.”

*not an actual photo of Willow

Female, 32, lives here in San Francisco
chief complaints: fatigue, weight gain
goals: weight loss, disease prevention, more energy
diet at our first meeting: Willow considers her diet healthy. Breakfast was oatmeal & a yogurt; lunch is turkey sandwich and carrot sticks, snack is wheat crackers & an apple; dinner is pasta with a salad. Willow tries to eat whole grains and minimal meat. She indulges in desserts on the weekend, but has wicked sugar cravings that she constantly fights (I was very impressed with her willpower).

Here is what we did:
I suspected that, due to Willow’s weight gain & bloating, she might be eating foods she’s sensitive to. The most common are gluten, dairy, soy, and eggs. We pulled her off gluten, dairy, and soy for a time and moved her diet to organic protein like chicken, fish, buffalo, (she wasn’t big on beef and lamb), lots of veggies, and gluten free grains like brown rice & quinoa. Willow was attempting to eat minimal meat but realized a mostly vegetarian diet was contributing to her fatigue. After just a couple of days, her bloating disappeared and she had more energy!

Because she complained of PMS along with fatigue, we tested her stress hormone levels and found that she had high cortisol levels that contributed to her weight gain. This signifies that she is in a constant state of stress–and it’s beginning to crash her system. The hormonal system can best be described as a symphony of different stress & sex hormones working together, and once stress hormones go haywire because you’ve been working too much, drinking too much coffee, or eating crappy foods, your female hormones can go off balance (read: PMS, irregular cycles, worsening of cramps). I designed a program for her to balance her stress hormones, and that includes supplements, lifestyle adjustments & stress relief (in her case, yoga).

Willow also did a digestive assessment and discovered she had a bacterial overgrowth that was contributing to her weight gain, fatigue, and hormonal issues. The scary thing to her was the she didn’t even have any symptoms! Digestive infections or bad bacteria overgrowth can cause inflammation, which the body perceives as further stress, and that causes hormone imbalance too in response. So I designed an herbal parasite cleanse for her, and she noticed an even more significant shift in weight loss and energy gained.

Willow is about 6 months into her program and no longer crashes after lunch (she had been known to take a nap at her high-stress job), no longer experiences bloating, and has lost 8 pounds! More importantly, she has learned the proper foods for her physiology, why she needs more leafy greens and good fats, and why a vegetarian high-grain diet wasn’t ideal for her. We will continue to work together until she reaches her goals, but her successes keep her motivated and keep me happy.

Let’s Go Shopping! (Recipe included)

admin — Fri, 09 Apr 2010 04:42:41 +0000

I love shopping. All kinds. Food shopping is a fave activity, which is a good thing, considering my profession, and given the fact that sometimes my job involves showing others how to shop. Where do you shop? It largely depends upon where you live, but even if you do not have access to seasonal farmers’ markets or organic groceries, you can still be a savvy shopper.

Food shopping should be seasonal, a lost art in stores these days when we can get berries in the dead of winter and asparagus in the fall. Berries and stone fruits are in peak season during summer, where you can often find them cheap & local. Asparagus is in season now, in spring, which is why it’ll cost you $5 or more a bunch during winter, when it’s traveled thousands of miles to hit your plate. Not good for the environment or your wallet, and eating seasonally is good for your health. Lighter foods are seasonal during warmer months: berries & lower sugar (but still sweet!!) fruits, lighter greens and salad mix. Heartier root vegetables like yams and acorn squash and higher fiber, denser fruits such as pears and apples are seasonal during the winter, when we need higher calorie foods for warmth.

Anyway, let’s talk shopping. Here is your list for spring:
Lemons (put slices in water, use for roasting fish & chicken)
Fruit for smoothies, both frozen (berries) and fresh: mangoes, bananas, strawberries
Organic mixed greens
Kale
Swiss Chard
Dandelion greens
Celery
Broccoli
Purple cabbage
Avocado
Carrots
Onions, garlic, shallots
Beets (red & golden)
Cucumber
occasionally, I’ll get snap peas, ginger, celery root and other less-needed ingredients for recipes
Meats:
Wild fish (salmon, cod)
Chicken–get a whole one & roast it
Ground beef, buffalo, lamb
Organic sausages from the deli case (nitrite free)
Organic deli meats (optional)
Whole flaxseeds to grind in smoothies or yogurt (if you tolerate dairy)
Can you find raw dairy in your area? If you can find raw milk, you can make your own yogurt or kefir.
Goat or sheep yogurt & cheese
Nuts (walnuts, almonds, brazil nuts)
Nut butter: almond butter, tahini
Seeds (chia, hemp, pumpkin)
STAPLES:
Do you have Extra virgin olive oil, virgin coconut oil, coconut milk, brown rice, quinoa, veggie & chicken broth, garbanzo beans, vinegar (rice, balsamic), tamari, hummus, mustard, lentils, beans, organic green tea, herbal tea, Epsom salts for bath, hemp/pea/brown rice or cold processed whey (if you handle dairy) protein powder, spices (cinnamon, curry, herbs de provence), dark chocolate (NEED IT in my house).

Obviously, I recommend patronizing your local farmers’ markets for these foods as much as possible. If you do not live near a farmers’ market, consider joining a CSA program (community supported agriculture) and get a produce box delivery. We have meat CSAs in the SF bay area, but you can order top quality meats from eatwild.com or tropicaltraditions.com. They have other high quality staples, too.

You can probably find organic chicken and beef at most any supermarket now days. If you have to choose to buy only one thing organic, always buys organic meat and dairy. The hormones and antibiotics and toxins in conventional meats have no place in our bodies, and I don’t need to mention how poorly the animals are treated. As for produce, you can buy fruits and veggies with skin/peel conventional (bananas, pineapple, avocado) and others organic, especially berries, apples, greens.

When you hit the grocery store, stick to the perimeter to get your whole foods: the meat, veggies, and fruits. If the store has bulk bins, get your grains & beans & nuts there. The middle aisles house all the boxed foods, mostly processed: cookies, crackers, cereal, canned goods. Although we all use canned goods in a pinch, especially beans, it’s good to use them sparingly because the can liners contain a chemical called BPA that leaches into the food, causing endocrine problems (I know, right?). Don’t be fooled by the boxed stuff at the health food store. Even “organic” and “all natural” can still have processed junk in it. Read labels carefully and look for hidden sugars, preservatives, and things you cannot pronounce.

Personally, I am leaning farther away from shopping at the grocery store as much as I used to. I get a produce box delivered and am joining the Marin Sun Farms meat CSA that serves my area. (I would consider using the websites I mentioned above for meat delivery, too). With those deliveries, I’ll only need to hit the store for staples and the market for additional veggies, but I can already tell it’s a time saver! Hopefully you have access in your area. Happy shopping!

Fresh Farmers’ Market Stir Fry
1 lb. organic lean beef, sliced into thin strips
3 tablespoons Virgin Coconut Oil
1/2 c yellow onion, cut into 1-inch pieces
3 cloves garlic, diced
2 tablespoons tamari
1 teaspoon ginger root, grated
2 tablespoon rice vinegar
1/2 cup beef broth
1 cup mushrooms, sliced
1 cup red pepper
1 medium carrot, thinly sliced
1 cup broccoli
Procedure:
Heat Virgin coconut oil in a wok or cast iron pan. Fry beef until browned. Remove and drain. Set aside. Stir-fry ginger and onion and garlic in 1 tablespoon of Virgin coconut oil for about a minute. Add remaining veggies, minus mushrooms. Add beef broth, soy sauce, vinegar and stir. Simmer for 5 minutes. Add mushrooms and toss beef back in. Simmer for a couple minutes until flavors mingle. Add salt to taste if needed. Serve!

“What Do You Do?”

admin — Mon, 03 Aug 2009 17:16:52 +0000

The most frequently asked question when you meet a new person, I think, is “What do you do?” Some people probably dread discussing their work, and others probably answer this in a way that is incomprehensible to most. For me, well, I’m glad you asked!

For those of you who feel so tired when the alarm goes off in the morning that you need coffee to get going, feel bloated and sluggish, suffer with heartburn, have trouble focusing and concentrating, or have acne or skin problems: Did you know that a nutritionist can remove these problems from your life–for good? You will feel completely rejuvenated and look great. A nutritionist can not only help you lose weight, but also increase your energy level, improve sleep, repair digestion (no more bloating, heartburn, and feeling sluggish), help you reduce undesirable symptoms associated with PMS and periods, reduce anxiety and halt panic attacks, and teach you how to manage the stress in your life. All this using food and natural therapies.

Let me tell you a story. A client came to me looking to get rid of heartburn, gas, and bloating that had plagued her for years– as far back as she can remember, in fact. She thought her diet was reasonably healthy, as she ate organic and mostly vegetarian. What she didn’t know was that all the dairy, vegetarian soy products, and wheat in her diet caused her digestive distress because she had major intolerances to those foods. A vegetarian diet wasn’t right for her physiology. A digestive bacteria was causing her heartburn.

Our work together included an herbal cleanse to get rid of the digestive pathogen. We changed her diet to include better organic sources of protein, lots of leafy greens, and gluten-free grains. She quit the daily coffee and alcohol she had relied on the wake her up and calm her down. At the end of 3 months, she had lost 20 pounds and gotten rid of her painful digestive issues. She knows what foods to eat so that she has great energy throughout the day and sleeps well at night.

This is what nutrition consultation can do for YOU! Call me for your free introductory consult. We’ll address your concerns during this time and figure out if my programs are right for you. Email info@maryvancenc.com for information.

Want Nutrition Consultation?

admin — Thu, 09 Jul 2009 23:54:23 +0000

Have you been wanting to consult with a nutritionist, but you haven’t found the time, or you’re wondering what is involved?

Are any of these troubling you?

*fatigue
*overweight
*mood swings/depression
*PMS
*headaches
*joint pain
*foggy thinking
*insomnia
*acne or skin irritations

I can help you reduce or even remove these issues from your life–for good!

Or have you been trying to lose weight, embark on a cleanse, or get healthier but just don’t know how to take the first step? Or are you wondering what you should be eating? Would you like to fine tune your diet and receive personalized attention dedicated to improving your health & lifestyle?

Look no further. I have a very exciting free opportunity for you! I have joined forces with certified nutritionist and therapeutic chef Karen Diggs (www.benourishedsf.info). We focus on women’s health, weight loss, and detoxification in our practice. To celebrate our new partnership, I am offering you a 30 MINUTE FREE NUTRITION CONSULT by phone. That’s right, absolutely free.

This offer is valid for the next six weeks. Please contact me (click link) to sign up. All that is required of you is to fill out an introductory questionnaire about your health concerns. Tell your friends and colleagues about this fabulous opportunity. Sign up for your 30 minute free nutrition consult today!