Wednesday, October 28th Team Meeting (Supplemental Notes)
our understanding of nutrition and holistic health continues to grow as people are beginning to seek health solutions that aren't just medical
there's a lot of bad information out there about diets and nutrition - it's important to be careful who you're taking this advice from
Total Nutrition Technology
Charlotte-based, est 1993
find recipes at tnthealthyrecipes.com
our insurance benefits cover 100% of the cost of appointments
remote appointments are available
work with a variety of individuals and goals
sports performance
disease management
long-term lifestyle adjustments
testing services are partially covered by insurance
metabolic rate testing
micronutrient levels assessments
DNA profiles
intestinal microbiome assessments
also offer one-on-one coaching for nutrition education, pantry evaluations, grocery store tours, customized nutrition plans
Reach Dahlia at:
dahlia@tntgetfit.com
828-482-5553
@dahlia_the_dietitian
Reach TNT at:
info@tntgetfit.com
704-549-9550
tntgetfit.com
Review the complete Total Nutrition Technology slideshow here!
Slideshow Recap:
Meal Timing
try to eat regularly during waking hours, spaced out through a twelve hour window
try not to eat for the two hours before you go to bed
Choosing Better Foods
choose foods that are rich in nutrients and provide unique nutrients
foods that are higher in nutrient density can lead to lower blood sugar fluctuations
try to get five fruits and vegetables a day in a range of colors: "eat the rainbow"
make easy meals ahead of time (such as overnight oats, sheet pan meals, burrito bowl lunches, etc)
aim for about half of your plate to be vegetables, then divide the other half into starch and protein
Gut Health
a lot of varieties of bacteria live in your gut and contribute to your overall health
signs of poor gut health can be any digestive issues or even brain fog
improve gut health by including probiotic and prebiotic foods in your diet
probiotic foods
increase variety and amount of good bacteria
try to get two tablespoons from two different sources a day
examples include yogurt, miso, pickles, sauerkraut, kombucha, kimchi, miso
prebiotic foods
food for the good bacteria
high in fiber
examples include whole grains, fruits, vegetables & legumes
Stress
prolonged stress can lead to elevated blood pressure, disturbed sleep, poor emotional control
has been linked to cancer, lung disease, cirrhosis, weakened immune system
find a solution to stress that works for you: meditation/relaxation, exercise, walks, journaling, or even unwinding with a glass of wine
Sleep
get at least eight hours nightly
poor sleep can lead to immune system deficiencies and other health issues
create a calming sleep environment, develop a nighttime routine, try to stick to a consistent sleep schedule
try to avoid blue light and phone screens
find the balance of darkness that creates a restful environment for you, and consider removing any clocks as seeing how much time you have left to sleep may just add stress
Sustainability
make sure you adapt any adjustments into a healthy lifestyle: "crash diets" and quick fixes don't work long-term
set goals and make them a priority