Submitted photo
Mary Kate Fuller (top left), Naomi Willams (top right), Kayla Martin (bottom left), and Laura Flood (bottom right) help folks with nutritional options at Purely Rooted Nutrition and Wellness.
Purely Rooted provides healthy options for locals
On a weekly basis we are faced with challenges to our health. Some of them are disguised as small, unnoticeable things that slip under our radar.
Whether we deal with stress, overeating, lack of exercise, denial or not enough time to cook, challenges hit us constantly and sometimes we don’t know where to turn.
But, luckily for us there are professionals who are willing to help us.
Mary Kate Fuller is a Licensed Dietitian Nutritionist, Certified Nutrition Specialist and owner of Purely Rooted Nutrition and Wellness.
“Purely Rooted Nutrition and Wellness is an integrative clinical nutrition and holistic wellness center with a practitioner team consisting of three functional nutritionists and a registered nurse who specializes in holistic nutrition and reflexology,” Fuller informed.
“We work with our clients to find the deep-rooted reasoning behind symptoms and illness and build personalized plans to prevent and support healing from the source using food as medicine first and foremost, supplements if needed, and stress management techniques.”
Fuller added that everyone has their own way of getting into a healthier routine, but her team does put an emphasis on learning about each client.
“We believe that every individual is unique and therefore, no one plan works for everyone. We utilize an in-depth symptoms analysis, nutrition focused physical exam and functional testing to detect areas that need more attention, love and support. This can range from nutrient deficiencies and energy production to detoxification, gut health and hormone balance,” Fuller explained.
“We spend a full hour and a half during our first session with our clients to discuss their symptoms, health history and review our findings. This time helps us to build personalized plans based on an individual’s needs. Each client leaves with a plan in hand with achievable first steps to their healing journey.”
A common trend that contributes to someone’s health in our area is just how full their schedule is on a daily basis.
“Unfortunately, life gets busy. People are working, raising families, running errands and we are not prioritizing the very things that keep us happy and healthy. People are exhausted, they’re skipping meals or grabbing ‘survival foods’ or what I like to call ‘fight or flight foods’ and then they’re on the go again. There’s no time built in to eat a nourishing meal, to digest foods optimally, to get adequate sleep. However, we need true nutrition on a daily basis to function, to fight off illness, to balance hormones, to support overall gut health, for a healthy and balanced mood, for optimal brain and cognitive health. We need to get back to the basics, and we help you get there,” Fuller noted.
Even weight loss can be important to many, an even more important objective is discovering a more balanced life that can eventually lead to dropping a few pounds.
“Our clients have many different goals, but a very common goal is weight loss. There are many different root causes to weight gain or weight loss resistance though. It’s not about just eating less calories. It’s about what you’re eating, how you’re eating, and when you’re eating. It’s about nutrient deficiencies, thyroid imbalance, blood sugar imbalance, high stress, lack of sleep, hormone imbalance, poor digestion or gut health, food sensitivities, chronic inflammation, and/or poor detoxification,” Fuller highlighted.
“At the end of the day, when your life is in balance and your body feels ‘loved up’ or nourished, weight loss will naturally occur. If the body is in a state of fight or flight, stressed and nutrient depleted – it will hold on to weight, because it does not feel safe to let it go. Point being – weight loss isn’t the goal – it’s the natural outcome to balancing and nourishing your body. We work with our clients to find the reasoning behind weight loss resistance and support that balance.”
Energy drinks have found a home in our society as commercials make them seem cool and full of positive results. However, those beverages dish out a lot of poor health hazards.
” There are many toxic ingredients in energy drinks and I never recommend them. Ingredients that have been proven to cause attention deficit disorder, dehydration, anxiety, irregular heartbeat, insomnia and more.
“First, if you’re low in energy, then let’s figure out why. Nutrients like Magnesium and B Vitamins are essential for energy metabolism; are you getting enough in the diet? Are you getting enough sleep; the goal is 7-9 hours every night. Are you hydrated? Are you balancing your blood sugar levels with healthy fats, quality proteins and high fiber carbohydrates (fruit, veggies) at every meal? Are you eating too many low fiber carbohydrates (breads, pastas) in one sitting or skipping meals in general, both of which cause blood sugar imbalance. This results in energy and mood rollercoaster rides for the next few hours.
“Secondly, there are way better options. Consider electrolyte drinks like coconut water (Trader Joe’s has a delicious one) or electrolyte powders like LMNT. Make sure you are hydrated by drinking half your weight in ounces daily. Try organic green tea which naturally has caffeine, but also theanine which is calming for the brain and body. Or make your own electrolyte drink by adding a pinch of Himalayan sea salt or celtic sea salt to water with lemon or lime juice,” Fuller said.
Sugary foods continue to dominate the country as candy, ice cream, donuts, and cake continue to be delights we can’t seem to ignore enough.
Fuller adds that there are reasons behind our love for sweets, but there are healthy options among us.
“There are reasons behind sugar cravings. From gut microbiome imbalance and blood sugar imbalance to nutrient deficiencies and stress. For example, chocolate cravings are actually a need for more magnesium. If you are really struggling to get off the soda, candy and pastries then have a mix of nuts, seeds, dried fruits and dark chocolate nibs available. The nutrients in this mix should help to calm the craving and boost your nutrition at the same time. Dark chocolate in general is actually not that bad for you – it’s rich in magnesium and healthy fats. Leave it in the freezer so you aren’t tempted to over indulge quickly. If you can make it a goal to have a square or two of dark chocolate (75% or higher) as dessert, that’s a better option than candy or ice cream. Dark chocolate with almonds is even better.
“At the end of the day, when you have a sugar craving you may actually just need more protein. So, when you’re having a craving, try some grass-fed turkey or beef jerky first and see how that feels. The more you bring in healthy fats and protein sources, the less you will crave sugar,” Fuller said.
Any ‘quick fixes’ to a smaller wasteline?
“Healthy weight loss that stays off is never quick. A good goal is one to two pounds a week. However, here are some tips to get started:
Eat three meals a day, no snacking.
Each meal should have a quality protein, healthy fat and high fiber source.
Drink half your weight in ounces of water every day (150lbs = 75 ounces).
Stop eating three hours before you lay down for bed.
Make breakfast your largest meal.
Take your time when you eat, and chew, chew, chew.
Add lemon or lime juice to water before meals to aid in digestion.
Try to take a short walk after meals if possible.
Put your phone on airplane mode an hour before bedtime and make time to get at least seven hours of sleep. We lose the most weight while we sleep.
If you do these simple tricks, you’ll be on your way,” Fuller said.
Lastly, in order to break old habits folks have to be willing to commit to changes. Sometimes our bodies need a reboot.
“If you want to see change, you have to make changes. The biggest change I see in overall health is just eating breakfast. Even if you don’t have an appetite, try to make this little change. Sometimes we need to take control and retrain the body what it needs. It should be protein heavy, but doesn’t need to be a big meal at first. Two hard boiled eggs and a couple avocado slices. Skyr or coconut-based yogurt with berries, pumpkin seeds and cinnamon.Two slices of turkey bacon. I promise you, you will feel so much better.
“I believe in the 80/20 rule. Eighty percent of the time fuel your body with solid nutrition, get your steps in and allow for seven to nine hours of quality sleep. Twenty percent of the time, enjoy a dinner out with friends or your sweetheart, have that glass of wine, take a bite of the dang pie. Just keep a good balance and try not to sabotage yourself. Remember that you and you alone have the ultimate power over your health.
“True nutrition should never be seen as a ‘diet” in a way of restriction, guilt, deprivation or shame. Rather, it should be seen as the ultimate act of self-love. It’s a way of listening to your body, being mindful of one’s needs and intentionally nourishing your body and mind each and every day,” Fuller explained.
Credit: Source link