Take My Functional Nutrition Challenge!

March is my month! No, it's not my birthday – I’m a Scorpio. But it is National Nutrition Month. A whole month dedicated to my favorite topic! How lucky am I?

So, in honor of this special month, let me present my Functional Nutrition Challenge!

But, first – what, exactly, does that mean?

Functional nutrition is all about using whole, nutrient-packed foods and simple lifestyle changes to address the root causes of health issues and help your body function at its best for the long haul. It ditches the old-school, one-size-fits-all approach in favor of a holistic one centered around each client’s unique needs and body chemistry. 

What can a functional approach to nutrition do for you? 

A lot! 

Everything from supporting your immune system, balancing your hormones, and improving your energy, to boosting your mood, reducing inflammation, and giving you healthy digestion – all while working to prevent chronic disease. 

It's so much more than calories in/calories out!

Want to know what that would look like in your own kitchen? 

Below are my top actionable steps that you can take immediately to see results almost as quickly.

And, here's my CHALLENGE to you. Commit to these 6 TIPS for the whole month and see how much better you feel on the other side.

1. Clean Up Your Act: And start with your pantry. Eliminate processed, packaged, sugary foods and replace them with whole foods. In the cabinet that means nuts, seeds, beans, and whole grains, like brown rice, quinoa, and oats. In the fridge, it’s fruits and veggies, of course, but also wild-caught fish, grass-fed dairy, organic tofu, and pasture-raised chicken and eggs. A quick look at a packaged food label tells you what you need to know. You’re looking for as few ingredients as possible, no hidden sugars or unhealthy oils, no preservatives or flavorings.

2. Drown Your Sorrows: You’ve heard me say it before. Proper hydration is critical to all bodily functions, like digestion, nutrient absorption, and detoxification – even mood and energy. Caffeine, alcohol, and soda are dehydrating, so water should be your go-to. But that doesn't mean it has to be boring. Stock up on herbal teas, or try adding lemon, cucumber, berries, or mint to keep it interesting. How much is enough? Divide your body weight in half — that number of ounces is what you’re shooting for. So, if you weigh 140 lbs., try to get 70 ounces of water in a day. If you’re starting far below that, increase gradually. Once you start to up your H2O, you’ll be surprised how something so small can make such a big difference. 

3. Rock Steady: Blood sugar balance is one of the foundations of health. Keeping yours in check prevents energy crashes and reduces cravings. Drop the refined carbohydrates and snacks. Instead, focus on including protein, healthy fats, and complex carbs in all of your meals and snacks. Hangry will be a thing of the past.

4. Up the Anti: Anti-inflammatory foods, that is. Chronic inflammation in the body, caused by an unhealthy diet, is the root cause of countless health issues. On the flip side, anti-inflammatory foods and antioxidants reduce disease risk. Start in the produce aisle with as many colors as you can find, then grab some avocado, nuts and seeds, olive oil, and  wild-caught salmon for starters. Before you know it, you'll be on your way to a healthier future.

5. Trust your Gut: A healthy gut is key to optimal health. When your gut microbiome is out of whack, digestion, immunity, and mental health all suffer, along with a list of other things. Probiotic-rich foods (like plain yogurt, kefir, kimchi, raw sauerkraut or fermented veggies) increase the good bacteria, while fiber-rich foods (fruits, veggies, whole grains) help feed them and keep them happy. When they’re happy, you’re happy.

6. Take a Chill: No pill needed. Slowing down at meal time and practicing mindful eating reduces stress, improves digestion, and helps keep you in tune with your hunger and fullness cues. How? Take 5 slow, deep breaths before you eat to put your body in a relaxed state that supports digestion (a more advanced technique is alternate nostril breathing). Next, chew, chew, chew — 20 times per bite. Yes, really. Finally, eat without distractions (sorry social media, email, and texting) so you can fully focus on enjoying your meal. But life is busy. I get it. Start by slowing down and being mindful during at least one meal a day, then build from there. Bonus if you can add some gentle yoga or meditation to your day.

I hope you enjoy my Functional Nutrition Challenge! These six simple steps are self-care at its best — not just for National Nutrition Month, but also far beyond. Good luck and enjoy!