Motherhood – Page 5 – NutriFoody Wholly Holism

Nutrition For Endometriosis

In today’s blog we are closing out our final topics that were specific to women, for the month of March and this post is going to be about Endometriosis. Now , I’m pretty sure many of you out there may already know what Endometriosis is and there are many that don’t.

If you have not heard about it before, endometriosis is a disorder that affects the female reproductive system. This disorder specifically affects the uterus. The uterus is the area in which when pregnancy occurs the baby grows while inside the embryo sac. The uterus also sheds every month during to release an egg and that is why we have bleeding and have our menstrual cycle.

The tissue that lines the uterus is called “endometrium”. What happens in endometriosis is that the endometrium tissue starts to grow outside of the uterus. The ovaries, fallopian tubes, and tissue in the pelvis can all be involved because the tissue growth can spread.

This is a condition that can be very painful for the women that do have it especially during the time of their monthly menstrual cycle that tissue becomes inflamed due to all the hormones that are being released.

The reason why I wanted to talk about nutrition for endometriosis is because Tia Mowry ( Twin from Sister Sister) has advocated for endometriosis because she has had it for many years and faced struggles with getting pregnant due to endometriosis. She also had to have multiple surgeries to removed the tissue that was growing outside of her uterus even though it would come back. She has advocated that changing her nutrition and diet is what helped her to not only get pregnant but manage her symptoms.

What she focused on was removing foods from her diet that triggered inflammation because it would cause the pain to be worse. She removed processed foods from her diet and a lot of dairy from her diet because dairy causes inflammation in the body. Eating more fruits, and vegetables, and fresh foods was a key to managing her symptoms.

I hope you all enjoyed reading this blog post and if any have questions about endometriosis or changing your diet please talk to your Primary Care Provider or a Registered Dietitian.

It’s ok to RESET

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Hey everyone, Happy new month, Happy April! . Can you believe that it is already a new month. This year so far is going by so fast. Sometimes just as time goes by fast , we also feel the need to go just as fast as time is going in our daily lives. When we have a goal in mind that we want to accomplish we want to keep going and going. I wrote this blog post to remind you that I see all your hard work but it is also OK to give yourself a break because you deserve it.

When I started this blog and my Instagram page back in 2016/2017 I wouldn’t say I was super consistent but I did post from time to time to make sure I was engaging with my audience and keeping up with giving them the latest tips to help with acid reflux . At one point there were moments when I would not post for a month or two and my Instagram page continued to grow which I was so shocked to see.

After taking a break from my blog for almost a year and a half after I had my son, I decided at the end of 2020 that I was ready to make a comeback and start working hard again and I did just that. I managed between three platforms Instagram, YouTube, and WordPress. I would stay up all night to get my videos done, blog posts done, and content creation done sometimes until 4 am! . Between the months of December and February I was on a high working non stop until finally in March I crashed and burned and needed a break. It is important that we learn to give ourselves the break we deserve and give ourselves self care. After having my son I never really thought much about self care but now a year and a half later having an active 1 year old, trying to get work done, focus on my marriage, and get through this pandemic I realize how important it is to give ourselves that mental break.

I hope this blog helped just a little to realize it’s ok to relax, regroup, recharge, and reset.

The GOOD and BAD Fats

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The Good and The Bad FATS

Now I know you guys have been waiting on this one and I’m a little late but I’m back! So lets talk about the GOOD FATS and the BAD FATS. Just as with carbohydrates there are healthy fats and not so healthy fats because what it can do to the body.

Let’s start with a little science:

Fat Molecules which are called “triglycerides are made up of chains and bonds
These chains and bonds can be single or double
These chains and bonds can have carbon atoms or hydrogen atoms
These chains and bonds will determine what type of fat you are dealing with

The GOOD:

When you hear about good fats you will usually hear “unsaturated”

Unsaturated fats have subcategories called “Mono-unsaturated” and “Poly-unsaturated
Mono-unsaturated fats is a fat molecule that has a single double bound and one of those bonds is an unsaturated carbon bond
Mono-unsaturated fats are liquid at room temperature and solid when cold
Mono-unsaturated fats help to reduce bad cholesterol in the body which is called LDL and HDL is the healthy cholesterol
Mono-unsaturated fats helps to maintain the cells in the body by giving it nutrients such as vitamin E
Same thing goes for Poly-unsaturated fats with the exception that it has more than one unsaturated carbon bond
Poly-unsaturated fats work in the same ways as mono-unsaturated fats helping the body to regulate cholesterol levels

Examples of Mono-unsaturated and Poly- unsaturated Oils:

olive oil
canola oil
peanut oil
safflower oil
sesame oil
soybean oil
corn oil
sunflower oil

The BAD FATS

When we talk about bad fats there are two categories they fall into those categories are Hydrogenated and Partially Hydrogenated fats
We also we hear CIS and TRANS fat
Hydrogenated fats are processed poly unsaturated fats that have hydrogen added to them
Partially hydrogenated fats are also processed artificially as well
CIS fats are fats that have a double bond with carbons on the same side
Trans fats are fats that have a double bond as well but hydrogen and carbon are on opposite sides of the bond and this is what makes it bad
Trans fats are the worse fats for your health. They don’t go rancid, they are more stable during deep frying and can change the texture of your food
How do you know if a food has Trans fat in it? good question you will know that it does if the label of any food states that it is partially hydrogenated because that is how trans fats are made
What foods can you find Trans Fat in ? Basically in any foods that may be fried like fried chicken, fried fish, fried doughnuts and other foods that are not fried like pizza, hamburgers, cookies, pastries etc..

Fat’s Overview – Let’s Talk About Fats

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Fats Overview – Let’s Talk About Fats

So what’s the deal with fats? Are fats really bad for you? The simple answer is yes and no. Just like how earlier in another blog post I talked about Carbohydrates the good and bad ones ( complex and simple) fats also had good and bad ones. Fats are considered one of our Macronutrients (Carbohydrates, Fats, and Proteins). You get nine kcals from fats per gram while with carbohydrates and proteins you only get 4 kcals per gram for each. So I know when we here the word fat when it comes to food we get scared but there is no reason to be its all about putting the right fats into your body.

So for the whole month of February we will be talking about fats. This first blog post is just an overview for what is to come in the next few weeks.

We are going to be talking about:

What are fats?
Why are fats good for us?
The good fats and the bad

Different fat categories such as saturated and unsaturated
Cis and Trans Fats
Essential Fatty Acids
Where do fats go when it gets absorbed in the body?

Check out my Youtube Video on Fats

Diets For Weight Loss & Health

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Types of Diets

So it’s a New Year and right about now everyone is getting started on new diets (including me). Diets can be good but diets are also temporary most people will start a diet and fall off (which has also happened to me several times). So for me instead of using the word diet I like to use the word Lifestyle because you should want to your healthy eating habits to be a lifestyle with a room for certain foods in moderation or sometimes foods.

But being that it is a New Year this blog post is going to be about all about diets and some of the common diets that we hear about today. Now, there are a lot of diets out there but in this blog post I am only going to be talking about 5 diets which are:

The Vegan Diet
The Mediterranean Diet
The Paleo Diet
The DASH Diet
The Atkins Diet

The Vegan Diet is currently a favorite of mines because being someone that deals with acid reflux I realized following a vegan diet works better for it. Even though I am not fully vegan I buy a lot of vegan products whether its food and even for my body. So what exactly is Vegan? One a vegan diet it excludes anything that comes from animals. So almond milk, cashew milk, almond yogurt, non-dairy yogurt, tofu, fruits, and vegetables plus legumes all fall into the vegan category.

The Mediterranean Diet

Coronary Heart Disease has been a problem in America for many years. This type of diet is centered around just that. This diet was created to resemble the types of diets eaten in Greece and Italy or countries along the Mediterranean Sea. The way they would eat in these countries produced lower numbers in heart disease then here in the US. This diet is mostly a plant based diet eating lots of fruits and vegetables and healthy fats such as avocados and olive oils. You also focus on eating whole grains and limiting eating red meats and dairy but you can still eat meat and dairy just not in large amounts.

The Paleo Diet

The Paleo Diet was basically created to mimic the type of diets that hunters and gatherers/ early humans would eat. In this diet you would be eating lean meats such as , fish,fruits,veggies, seeds, and nuts. You can also have dairy products, legumes, and grains but have these in very limited amounts. This type of diet helps with weight loss and to maintain weight and is good for obesity, heart disease, and diabetes prevention.

The DASH Diet

Now I’m sure you guys have all probably heard of this diet. The DASH diet was created for people with hypertension. DASH means dietary approaches to stop hypertension. The main goal is to reduce the amount of sodium in your diet and eat more fruits and vegetables and grains. You can also still have dairy, meat, and fish.

The Atkins Diet

Last but not least is the Atkins Diet. When reviewing this at first I was a little confused. To start this diet is a low carb diet. This is the type of diet you go on when you want to lose weight and limit those carbs. This diet can also improve blood sugar levels and cholesterol levels. So while your reducing your carbs you are increasing your protein intake and that is what keeps you full and eating less. The confusing part for me was the 4 phases. So you have to make sure you keep up with the phases so that you are following this diet correctly.

Phase 1- This is called the induction. In this phase you must reduce your carb intake to less than 20 grams per day for two weeks.

Phase 2- This phase is called balancing. Find your balance thats the goal. You will slowly add nuts and low carb veggies such as zucchini’s, broccoli, cauliflower, and cucumbers.

Phase 3 – This phase is called fine tuning. In this phase you will begin adding back carbs until your weight loss slows down. Very Tricky!

Phase 4 – This phase is called maintenance. In this phase you eat as many carbs (healthy) carbs as possible without gaining weight.

Examples of some foods to avoid on this diet:

Sodas
Ice Cream
Fruit Juice
Rice
Barely
Canola Oil
Soybean Oil
Diet foods/Low fat foods

** When writing this blog a lot of it comes from prior knowledge of nutrition combined with viable resources for this blog post the source I used was www.healthline.com please visit healthline for more information on these diets**

Watch my video on Youtube!