David Perlmutter, MD, is an advocate for reminding everyone that “food is information”1. In simple terms, this theory suggests that what you eat is what you become and that the daily dietary choices you make directly connect with your DNA and play a role in the process of gene expression. When you make poor food choices, you’re more susceptible to inflammation and chronic disease. On the contrary, when you make healthy choices, you provide your body with the best tools it needs to stay healthy. The world we live in is one of convenience and mass-produced food, filled with an abundance of toxins and chemicals. What we call “food” today – the standard American diet – lacks the real vitamins, minerals, and nutrients your body truly needs. There are more than 3000 preservatives, artificial flavors, and colors added to your food2. Worse still, the regulations around what can and cannot be added are outdated and confusing – it can take years of testing to get an ingredient banned from the food supply. Thankfully, you can control what you eat. Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude, Katie  

Have you ever heard the phrase “toxic load” and wondered what it means? Toxic load refers to the accumulation of toxins and chemicals in our bodies that we ingest or come in contact with from sources such as our environment, food, water, personal care, and household products. We are inundated with thousands of toxins daily. While we can’t avoid all of them, there are steps we can take to reduce our overall exposure. The simplest way to start is by addressing our exposure right inside our own homes. And, to do so is easier than you may think! Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude, Katie  

My January 1st starts today!  I fully unplugged the entire two weeks H had off of school and then enjoyed his B-Day celebration the last few days.  I really lived in the moment and it was wonderful!  Honestly, I always struggle with this time of year and it has been super hard getting back into the swing of things.  Slowly but surely I am getting back into the groove. Setting New Years’ goals at the beginning of the year is something I no longer do.  I have moved to a mindset of “always be ready” vs. kicking off the new year with goal setting. But, there is one goal I am setting for myself in 2020!  To meditate daily. Meditation has been part of my life for a long time but for some reason, I struggle to make it a daily practice. This year I am more determined than ever to meditate every day without fail.  Even if it’s only for 10 min a day. Why meditate? Well, there are so many reasons. And, if you need science to convenience you here you go. Several studies show meditation, even for a short time increases alpha waves (alpha is the resting state of the brain) as well as leads to a decrease in anxiety and depression.  At Harvard Medical School they used MRIs to monitor study participant’s brain activity while they were meditating. They found during mediation the area of the brain which controls the autonomic nervous system (the part of the nervous system responsible for the control of bodily functions not consciously directed) was activated. Given this information, it makes sense that meditation would help manage stress and reduce stress-related diseases. Meditation has proven benefits and I can’t tell you how many people in the leadership, self-development space I follow swear by it as the one thing that changed their lives FOREVER! I don’t have to be sold on how amazing mediation is I just need to actually do it and stick to it once and for all. This year I’m making it my number one priority! Ok, let’s chat a little bit about what I meant when I said “always stay ready”.  This might be a mindset shift you want to make this year.  It has made a massive difference in my life and how I stick to goals throughout the year. Exercise is a popular New Years’ goal for many.  And, it…

As we welcome a new year filled with opportunities, growth, and new goals, we want to help you finally crush your New Year’s health and wellness goals! It’s probably safe to say at least one of your goals is related to your health and wellness. A lot of people set goals in the New Year but only a tiny percentage of those people follow through. Research from the University of Scranton suggests that just 8% of people achieve their New Year’s goals. So, what can you do to ensure you are not part of that 8%? Well, I’m glad you asked! Here are ten tips to help you crush your New Year’s health and wellness goals. Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude, Katie  

Hippocrates said, “All disease begins in the gut.” And, he could not have been more correct! Conversations about the gut microbiome have been the talk of the town for quite some time now. Healthy, balanced gut flora is key to maintaining health and healing chronic conditions such as autoimmune disease, IBS, and skin issues. The state of your gut also greatly affects your immune system. Did you know the wall of the gut houses 70 percent of the cells that make up the entire immune system? Crazy, right? Keeping your gut in tip-top shape is key to keeping your entire body healthy and happy. WHERE IT ALL BEGINS It has been discovered that babies are born with a sterile digestive system. When they are in the womb they don’t need gut bacteria as all of their nutrition comes directly from mom. Upon entering the world their digestive system begins to colonize bacteria based on their mother’s existing bacteria. Hence why the mother’s state of health is so critical to baby. Through the birthing process and breastmilk, babies develop their balance of gut bacteria. Babies that are born via c-section or who are bottle-fed can still gain a healthy balance of bacteria through supplementing with probiotics and the introduction of probiotic and prebiotic-rich foods as they grow. PROBIOTICS VS. PREBIOTICS. SO, WHAT’S THE DIFFERENCE? Probiotics are living microorganisms and when taken internally result in health benefits. Prebiotics are made up of fiber the body cannot digest and act as food for probiotics. Both Probiotics and Prebiotics are needed for a balance of the gut microbiome. Think of it this way. You can consume all the probiotics you want but they will die off if you don’t feed them. Just as you need food to survive they do too. The market is saturated with probiotic and prebiotic supplements. While I think supplements have their place in contributing to overall health and wellness, my recommendation to clients is to always focus on real, whole foods first. It’s easier than you think to sneak probiotic and prebiotic-rich foods into your current diet. Here are ten foods you can start adding to your diet today to achieve better gut health. Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude, Katie