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Food and Mood

Food and Mood

by | Feb 17, 2023 | Food Medicine

The connection between gut health and mental health

with Peggy Fisher, our Functional Nutritionist

Did you know that what we eat can affect our mood and how we feel?  Interestingly, there is a connection between a healthy and diverse microbiome, the bacteria in our gastrointestinal system, and our mood. Newer research focuses on the microbiota-gut-brain axis – the connection between your gut, its bacteria, and your brain.  The trillions of gut microbes are more closely connected to our mood that we have realized in the past. 

How so?

Gut microbiota help by producing neurotransmitters – molecules that communicate with our brain including serotonin, dopamine, and melatonin.  In fact, the majority of serotonin is produced in our gut!  Inflammation in the gut caused by poor diet, alcohol, or an imbalance in bacteria species can interfere with this process, reducing the production of serotonin and other neurotransmitters. 

Studies have shown that those with depression and anxiety often have an altered microbiome.  But does it work the other way around? Can changing our microbiome affect our mood and anxiety levels?  Yes – there is exciting research in both animals and humans showing that changing gut microbiota through diet and probiotics can improve brain neurochemistry and mood. 

So, what can you do to nurture your own healthy microbiome?

Probiotics are one way to change bacterial composition in the gut, and there are specific strains that target mood enhancement.  While probiotics can be helpful, diet is the factor that has the largest influence on our microbiome.

The best way to nurture a healthy gut microbiome is by eating a diet that is rich in colorful plant-based foods such as vegetables, fruits, whole grains, legumes, nuts and seeds, while minimizing sugar, processed and fried foods, and alcohol. Studies have consistently confirmed that a healthy diet can improve depression and anxiety symptoms, and that changes in diet can result in small shifts in microbial composition within just a day.

Foods that are high in omega 3 fatty acids like salmon or other cold-water fish, nuts, and seeds are specifically helpful in fighting depression.  High fiber foods like berries, broccoli and beans are beneficial by providing fiber that feeds a healthy microbiome.

For more personalized information on how nutrition and targeted supplements can support your mood, click here to book a free discovery call with me. I can work with you at The Flourish Center or online. 

4 Keys to Setting Healthy Intentions

4 Keys to Setting Healthy Intentions

by | Jan 5, 2023 | Flourish Team, Food Medicine

Written by our new Functional Nutritionist, Peggy Fisher.

Many of us start the new year with resolutions, intentions, or goals in mind – often related to improving our health by eating better or exercising more. Yet these resolutions frequently fall to the wayside after several weeks or months. How do we incorporate healthy habits that “stick”? 

Here are four keys I’ve found helpful in my work with nutrition clients:

Key #1:

Start small and be specific. Creating new habits can be tough, so start with a small specific goal, something that you feel confident you can achieve and maintain. Success in one or two small areas fosters self-confidence and belief that we can achieve additional goals. Small wins over time can therefore lead to lasting, meaningful change. 

As an example, rather than setting a goal of eating healthier, try starting with something more specific and simpler – drinking two glasses of water each morning to start the day hydrated; eating at least one non-starchy vegetable each day; or reducing/eliminating one sugary beverage per day. Once you’ve mastered your initial goal for several months, you can add another. 

Key #2:

Keep it real. There are many fad “diets” and lots of confusing information available. Incorporating a wide variety of real, whole plant-based foods including fruits, vegetables, beans, nuts, and seeds in unprocessed forms is the best approach. Fish and lean meats are also good protein sources. Unless there is an allergy or sensitivity, eating a variety of foods is healthier and more sustainable than diets that restrict certain foods or food groups. A wide variety of plant-based foods also promotes a healthy and diverse microbiome.

Key #3:

Have an accountability partner (or partners). Writing an intention down and sharing it with others helps make it tangible. Set up a regular schedule for checking in, whether it’s a quick text message or a weekly phone call. Share your successes and challenges and cheer each other on. It can be motivating and rewarding for both of you!

Key #4:

Remember that if you have a day or week that doesn’t go as planned – that’s okay. It’s not about being perfect (there is no such thing)! It’s about moving slowly in the right direction and recognizing your achievements. 

Whether your goal is resolving symptoms or simply improving your overall health, I’d be honored to help you in your journey.

Schedule a FREE Discovery Call with me here.

An Introduction to Bowenwork

An Introduction to Bowenwork

by | Dec 15, 2022 | Flourish Team

A blog by our Fascial Bodyworker, Monica Bradley, LMT

What is Bowenwork?

This modality is named after Tom Bowen who created this unique technique in the 1950’s in Australia where he lived. He used a gentle soft tissue stretch and roll over the fascial system that is known to Bowenworkers as a “move”. These moves are followed by a pause or integration period where the fascial system is allowed to reset tension patterns. The moves create vibrations through the fascia sort of like when an insect lands on a spider web and the whole web vibrates with the move of the bug.

Because of the pauses in between moves, multiple people can be treated at the same time. Tom Bowen was able to treat 250 people a week at his clinic and 85 percent of his patients reported resolution of the ailment that they were seeking treatment for. Mr. Bowen never formally taught anyone, but did allow a few people to observe his work in his later years. These observers then created a teaching platform which is now being taught internationally.

Why is Bowen so effective?

Bowen involves treating the fascia. Fascia is a connective tissue that covers the bones, the muscles, holds the organs and encompasses the nerves. It is everywhere in our system and that is why a treatment using Bowen can resolve issues like muscle pain, joint problems, sciatic pain, numbness and tingling, skin issues like eczema, digestive issues, TMJ dysfunction as well as stress.

I deem Bowen as “fascial medicine”. I have found it to be effective in treating body patterns and helps to improve posture without the person having to remember to sit up straight. I find that Bowen can be very helpful for the aging process, giving a new lease on life that has been stifled by poor mobility. People often find that they have more flexibility, bend better, have more energy and sleep better.

Think about how active you were when you were young. Were you ever sore from so much activity? Not typically. There was more elasticity to your fascial system. As we age and get beat up by all the fun we have in life, our system has to compromise for all the injuries that went untreated. Our bodies are amazing at compensating, but sooner or later, we can compensate no more.

This is when we don’t understand why our necks, backs, feet, shoulders, etc start to ache. It is like we are suddenly hurting ourselves while we are sleeping. This is the body’s way of saying, “Hey! I need some care.” We take our cars in for tune ups so it is also beneficial for us to take care of our fascial system seeing how much it involves.

What happens during the pauses between the moves?

This is the fun part! Every person will respond differently and each session can have its own unique experience.

The experience is as diverse as each individual but may include tingling, itching, hot or cold sensations, pain from injuries from the past or present may be highlighted. Some people see colors or memories from the past. Ailments like anxiety can spike. Deep sensations of relaxation can occur. A sense of feeling very light or very heavy is common. Psychedelic experiences may arise. Sleep is often induced as the nervous system is calmed. Sometimes people feel nothing and then questions arise in their mind about what is being done and how could it possibly be effective? I can never predict what will happen to anyone which makes the experience yours to hold.

Because the fascial system will continue to unwind 5-10 days or longer after a session, experiences can occur days out after treatment. An open mind can be beneficial to this experience.

What I do know from my own Bowen journey is that I am now able to bend my knee completely after 4 knee surgeries at age 16 which left me with not being able to bend down to tie my shoes. I am more flexible than I used to be, which does not usually happen as we get older. Old injuries that used to be in pain are gone and I do not get as sore when I ride my 28 mile bike ride to work in the spring after being dormant for the winter months.

Your journey is your own, and I would be excited for you to have your own tales that you can celebrate! 

Schedule Bowenwork with Monica here. 

Functional Nutrition at Flourish

Functional Nutrition at Flourish

by | Oct 20, 2022 | Flourish Team

Written by our new Functional Nutritionist, Peggy Fisher

Hello!  I’m excited to join the Flourish Team and share a little about myself as well as how I can help you in your wellness journey.  My mission is helping others discover the transformative power of food to achieve their personal health goals. 

As someone with a lifelong interest in health and wellness, I was troubled to see the increasing frequency of chronic diseases, particularly when medical conditions began affecting family and close friends.  Observing how dietary changes were able to resolve long standing health conditions for the people closest to me has made me a firm believer in the power of food! 

The science is now convincing that our food choices and nutrition are a key factor in our health.  Poor nutrition is considered the leading cause of chronic disease in the U.S. and worldwide.  The good news is that we have the power to improve our health with simple changes to the food choices we make every day. 

All of this made me curious and hungry for knowledge.  So, after a successful executive level career in business and marketing, I followed my passion for nutrition and went back to school for my Master’s in Human Nutrition and Functional Medicine, where I graduated with honors. 

Functional nutrition is a science-based approach that recognizes how the body works as an interconnected system, beginning at the cellular level.  It looks at the underlying causes of health conditions and chronic disease, and how to restore optimal function through food, targeted nutrients, and lifestyle.  Nutrition recommendations are personalized to consider an individual’s overall health, food preferences, lifestyle, and goals.

Do you have a health condition or symptoms that could benefit from nutrition therapy?  If you are experiencing any of these conditions or symptoms, nutrition therapy can be helpful:

Anxiety

Arthritis

Autoimmune conditions

Bloating & constipation

Brain fog

Depression

Diabetes or Pre-Diabetes

Elevated blood pressure

Elevated cholesterol

Fatigue

Gastrointestinal discomfort/disorders

Headaches

Joint pain

Menopause symptoms

Polycystic ovary syndrome

Thyroid disorders

I’d love to work with you and hear your story.  Together we’ll review your health history, current symptoms or challenges, dietary habits, and goals, and then begin an approachable plan to address your needs and optimize your health.  There’s no judgment – just personalized dietary coaching, targeted nutrients, and recommendations for incorporating healthy cooking and lifestyle changes into busy schedules. 

Use this link to schedule a free 20-minute discovery call. Ready to move forward? Use the code “Flourish2022” for a 25% introductory discount on all services booked through the end of the year. Let’s do this!

~Peggy Fisher, Functional Nutritionist

Teen Nutrient Tips

Teen Nutrient Tips

by | Oct 6, 2022 | Integrative Medicine

Shared by Jen Owen, N.P., the Flourish Nurse Practitioner

 

This past week, I was treating a teen for some possible nutrient deficiencies. I was looking in Rosemary Gladstar’s book, “Herbal Healing for Women”, and I was reminded of her wonderful nutrient suggestions for teenagers. Rosemary is my first and favorite herbal teacher, so I deeply trust her suggestions.

Rosemary was feeling frustrated because her teenage daughters were skipping breakfast every day. The smoothie below was the compromise she made with them, and she felt good sending them off every day with a shake full of protein and calcium.

The others are ideas for teens who might need some extra boosts.

I wanted to share them with you today, because I thought many of you might be wanting to boost up your teens. And, of course, these things are great for other aged humans as well.

High Calcium Protein Shake

1 cup milk of choice

1 cup nonsweetened juice (experiment with different flavors)

1-2 bananas ( freeze ripe bananas for a thicker, creamier shake)

1/4 cup frozen strawberries (or any fresh fruit when it’s in season)

1/4 cup yogurt

1 teaspoon bee pollen

1 scoop protein powder (dose per product instructions)

2 teaspoons spirulina

1/2 teaspoon pure vanilla extract

 

Rosemary says, “There are infinite varieties to this basic shake. Sometimes I add frozen orange juice for an Orange Julius—like shake. Sometimes I use juice in place of milk. I’ve found a dash of pure vanilla extract always enhances the flavor of the shake.”

Spirulina

A simple blue-green algae, spirulina has been used for thousands of years as a high-power food source. Some 60-70 percent protein by weight, it is considered the highest source of digestive plant protein and is second only to dried whole eggs when compared with animal forms of protein. It is also a remarkable source of vitamin A, calcium, the B vitamins, and chlorophyll. Convincing people to try this green algae in powder form is often an ordeal, though it’s easily camouflaged (except for the unmistakable dark green color) when blended into fruit and vegetable juice. Spirulina is also sold in easy-to-take tablet form. The general dose is two tablespoons of powdered spirulina, or six tablets daily. Your teenager may find the capsules much more appealing than the powdered form.

Bee Pollen

Another of the bee’s little gifts, bee pollen is a concentrated source of nearly all known nutrients. It is a complete protein, containing all twenty-two amino acids, and it has high levels of the twenty-seven different minerals, enzymes, and coenzymes, including vitamin B1, B2, and B6, pantothenic acid, folic acid, vitamin C, and the fat soluble vitamins A and E. Rosemary finds the pollen delicious, but not every teenager does. It is easy to camouflage it by mixing it in blender drinks or stirring into cereal. The suggested dosage is about one-fourth teaspoon daily. Because there is a small percentage of people who are allergic to bee pollen, it is best to test your teenager’s sensitivity to it by having them take just a small dose to begin with and then increase it with time. If they suffer from allergies, you may wish to consult an allergist before they take the bee pollen.

Seaweed

Seaweed is an excellent food source and supplement to the diet, especially for teenagers suffering hormonal imbalance. Seaweeds provide concentrated trace minerals and are a marvellous source of the natural biochelated iodine so necessary to the function of the thyroid gland. Most seaweed provides the building blocks needed by the endocrine glands to manufacture necessary hormones. Seaweed is also generally high in calcium (one tablespoon of hizike provides more digestible calcium than an eight-ounce glass of cow milk). Seaweed can be incorporated into many foods or the capsules can be worked into a daily health program. The dosage varies, depending on the type of seaweed. Kelp is the most common seaweed available and easily found in capsulated form. However, kelp is also the “fishiest” and strongest-tasting of the seaweeds. Many of the other, lesser-known seaweed are very mild and pleasant tasting. All are easily found in natural food stores, gourmet shops, and grocery stores specializing in Asian foods. When taking seaweed in capsules, a dosage of ten to twelve capsules a day is generally suggested. Though this may seem like a lot of capsules, remember that eating seaweed the way is like eating salad in capsules. You would have to ingest a lot of those capsules to get all your greens!

Liquid Floradix Iron or NatureWorks Herbal Iron

Floradix is a liquid vitamin mineral formula made from organic herbs and vegetable gathered in the high mountains of Europe. It is available in natural food stores throughout the country. Rosemary has recommended it for years because it is such a highly concentrated and effective formula and is readily available. It is also pleasant-tasting, so people find it enjoyable to take. Liquid Floradix with Iron is an excellent source of digestible vitamins and minerals and biochelated iron. It helps stabilize energy and mood swings, and regulates the menstrual cycle. NatureWorks Herbal Iron is another liquid vitamin/mineral formula frequently found in natural food and herb stores. It is quite tasty and comparable to Floradix in quality.

If you’d like to learn more from Rosemary, check out her many books. 

If your teen requires more support, I would be happy to see them in my clinic. ~Jen Owen, N.P.