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Nutrition to Boost Immunity

Have you been thinking about practicing healthier eating habits during the quarantine and then an excuse pops up or something causes you to break from that habit? Click the link below for a FREE one week IMMUNITY BOOSTING meal plan to help you get back on track and keep your immune system strong and keep your body HEALTHY!

https://knowhow2nourish.com/wp-content/uploads/2020/04/Immune-Boost-Meal-Plan-Know-How-2-Nourish.pdf

This Immunity meal plan is a general healthy basic eating plan. Call Karen for custom meal plans to suit your needs and dietary goals. Meal plans include the popular Keto and Paleo diets!

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Boost immunity with nutrition / Flu season nutrition / Immune nutrition / Nutrition for immunity / Surviving COVID /

Genetics, the Next Nutrition Revolution

By Karen Kramser, MS, RD, LDN

Have you always had a feeling that there is no one-size-fits-all diet? Well new, cutting-edge science is proving your hunch was right. Why is it that certain foods nourish some people and harm others? The answer lies in genetics.

Science is quickly unraveling the mystery of how the environment around us, including what we eat, is affecting our health and well-being. Think of it like this, genetics loads the gun and the environment pulls the trigger. The name for this exciting new field of science is nutrigenomics.

Nutrigenomics is the interplay between what you’re eating and your own individual genetics. This is opening up a cutting edge, new field in health and nutrition. It’s like looking through a window, deep inside of your body’s DNA, knowing which foods are best for you.
Think of this new technology as a genetic blueprint to decode what your body needs to function at its finest.

Based upon your individual genetics, you might need more, or less of different vitamins and minerals. Iron and folate are two good examples.

One man’s food is another man’s poison. Example: For some people, moderate alcohol consumption can increase the risk of Alzheimer’s disease, while for most people, occasional alcohol consumption isn’t a problem. Healthy fats have been super popular lately, but is a high fat diet good for everyone? Some people are inclined to gain weight on a high-fat diet while others are not. Individual genetics will also impact how well vitamin D is absorbed. Even if you spend time in the sun and eat vitamin D rich salmon regularly, you might still need extra vitamin D.

Being aware of the interaction between your genetics and food choices makes finding what works for you a whole lot easier!

Know How 2 Nourish is excited to offer Nutrigenomic testing along with a diet plan based based on your individual genetics and DNA. Because there is no one-size-fits-all diet.

In Good Health,

Karen
XO

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DNA analysis / genetic nutrition / nutrigenomics / nutrition and DNA /

Mindful Eating

Let’s face, it we all eat on impulse from time to time. It’s helpful to recognize possible triggers to mindless overeating and stay on track with a healthy eating plan. Here are 10 takeaways to help practice mindful eating and walk away from temptations.

Think about why you are eating. Are you eating because you have an empty stomach or physical hunger? Do you WANT to eat to soothe emotions such as boredom, loneliness, stress, happiness or anger? Do you WANT to eat for the taste? For example, you see a cookie and want to experience the flavors of the chocolate chips and walnuts?
Use the hunger cues your body is sending you to decide when to eat and when to stop eating.
Wait 20 minutes after finishing what is on your plate to decide if you are still hungry. This gives your stomach time to tell your brain that you are full.
Eat slowly remind yourself that eating is not a race. Taking the time to savor and enjoy your food is one of the healthiest things you can do. You are more likely to notice when you are full, digestion will be better and you’ll begin noticing flavors you might otherwise have missed. Try eating with chopsticks as a fun way to slow things down.
Turn off the TV and banish phones from the table. Many people eat with the TV blaring or play with their iPhone during meals. Make mealtime family time, or if you eat alone, make meal time a quiet time. Eat together, creating an electronics free atmosphere. Make eating in front of the TV the exception instead of the norm.
Savor the flavor and sensations. The tangy and sour taste of a lemon, the spiciness of salsa, the crispiness a salad. Paying attention to the details of food can be a great way beginning to mindful eating. When you eat on the go, wolfing down a meal fast, it can be hard to notice what you are eating. Savor all the different sensations of eating a meal. Think more about the flavors and textures of food.
Realize that you are in control of your food choices.
Keep a food diary. Record your food choices and your emotions. This helps you make the connection between the two and helps you take notice of what triggers you to eat. Being near food? The influence of family or friends’ food choices? Food advertisements? Boredom, stress, loneliness? Record as much as possible, including sleep patterns.
Routine Eating. Do you automatically snack every evening just because it’s time for your favorite show? Or do you eat based upon hunger cues? Ask yourself if you are really hungry or just in an “eating routine”.
Cravings and emotions do not control your eating behaviors. You have complete power to walk away. Feel the emotion that is causing you to want to overeat and let it pass without giving in to temptation.

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Probiotic Foods: An Important Key to Good Health

For centuries, in every culture, people from around the world have included some sort of fermented food, teaming with probiotics, into their diets on a regular basis. As it turns out, there is a great reason for this ancient, universal dietary practice. Fermented foods are one of the best ways to get a healthy dose of probiotics. One serving of sauerkraut can have as many probiotic bacteria as an entire bottle of probiotic supplements!

I eat probiotic foods every day. Here is a list of my favorite probiotic foods:

Sauerkraut
Kimchi
Kombucha Tea
Kiefer
Yogurt

All of these fermented foods are easy to make at home. Check out the recipe tab for my favorite fun and delicious fermented food recipes.

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Kiefer / knowhow2nourish / kombucha / Probiotic Foods / sauerkraut / yogurt /

The Mother of All Superfoods

There are super foods and then there are SUPERFOODS. Colostrum, the first mother’s milk from a mammal after she gives birth is the mother of all super foods. Cow colostrum is the most common type of colostrum used for its miraculous health benefits. It is nearly identical in structure to human colostrum. There are a lot of great brands of colostrum on the market. I use Colostrum LD by Sovereign Labs. It is enhanced to make it more bioavailable. Body Boost is also a good brand of colostrum. It is not enhanced, making it more gentle.

Here are a few of colostrum’s amazing benefits:

Improved gut stability
Better nutrient absorption
Immune system balance
Increases energy
Reduces inflammation
Increases bone density
Increases lean muscle mass (Body Builders use Colostrum for this reason)
Promotes a healthy body weight
Contains vitamins, minerals, enzymes, and amino acids
Slows the aging process

Bovine (cow) colostrum is a universal donor making it transferable to all mammals, especially humans. It is much higher in immune factors than human colostrum.

Colostrum contains growth factors (IGF 1) and immune factors. These growth and immune factors are so powerful the pharmaceutical drug makers are attempting to isolate and market them individually. Drug manufacturers are already including colostrum in some Alzheimer medications. Fortunately, all you need to do to reap these benefits is to take colostrum. It contains the perfect complement of growth factors, interferon (inhibits viruses), antibodies (like gamma globulin) and protease inhibitors (inhibits viruses), conveniently packaged by nature.

In case you haven’t figured it out yet, I think colostrum is amazing! I plan on taking it for the rest of my life. My entire family takes colostrum, even my chihuahua, Bosco.

Check out this video to learn more:

[embedyt] http://www.youtube.com/watch?v=B1NC3Zkma6U[/embedyt]

*If you purchase a product through any of these links to Amazon, Know How 2 Nourish will automatically receive a small referral fee at no additional cost to you.

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Healthy Grab & Go Snacks

Being on the go doesn’t always leave time for healthy meals. When my days get too hectic for a real meal I turn to a few healthy snack options.

My all-time favorite grab and go snack is Kind Bars. Dark chocolate, nuts and sea salt or Caramel Almond and sea salt are the best! I choose the bars with only 5 g of sugar. They are amazingly satisfying, made with wholesome ingredients that fit right in with the Paleo lifestyle.

Trail mix is another excellent grab and go snack or meal replacement. I always keep some of this trail mix stashed in my purse.It’s easy to stay energized, healthy and vibrant when you know how to nourish!

*If you purchase a product through any of these links to Amazon, KnowHow2Nourish will automatically receive a small referral fee.

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eat on the go / Healthy snacks / kind bars / organic trial mix /

Choosing the Right Diet for You

What is the perfect diet? I get asked this question a lot. The truth is, a healthy diet is different for everyone. While the basics of healthy eating, like avoiding junk food and eating plenty of fresh fruits and vegetables are standard for almost everyone, specific diets are very different depending upon who you are. Some people have special dietary requirements because of medical conditions, while other people feel best eating a certain way because of their genetic make up. Did you know that scientists have recently identified certain people who do better eating a vegetarian diet? Genetic researchers have also identified people who thrive and feel best by including meat in their diet.

The bottom line is we are all unique individuals and the best diet for each one of us is unique! That’s why it’s helpful to consult with an expert in the field of nutrition, a licensed, trained dietitian who can help you choose the best diet for your individual and unique needs.

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