ASHLEY MCINTYRE, Ms, CNS, LDN
clinical nutritionist | holistic health coach
The best and most elevated diet is one that works for you and with you, not against you. Eating mindfully is about listening to your body and what it needs. Creating a relaxed setting for your plate is the first step to elevating it. Eating without distractions (cue phones, computers, TV, watches) and allowing each meal to be consumed at a natural pace, not rushed. This is when you’ll have time to allow your body to tell you what you’re craving, what it needs, and when you’re full.
Instead of counting calories or measuring macros, we can instill Mindfulness Eating into your life and by appreciating the experience of eating what is on your plate we can create behavior change around mealtime. Whether you’re eating a protein bar in the afternoon or a delicious homemade meal, using a mindfulness approach will allow you to truly appreciate what you put on your plate.
I am sure you’ve heard by now how important sleep is. Studies are continually showing the impact poor sleep quality has on a wide array of chronic diseases – obesity, type two diabetes, impaired immune functioning, and dementia to name a few. While you may not “have time”, the research is clear that we can no longer afford to ignore the importance of sleep for our well-being. Sleep even plays a role in appetite regulation – which may be the reason lack of sleep contributes to weight gain. Even if your head hits the pillow at 9PM, your running to-do list might be what keeps you from getting enough quality sleep. The 3-2-1 method can be the first step to elevating your sleep: stop eating 3 hours before bed, stop drinking 2 hours before bed, and stop electronics 1 hour before bed (or at minimum, use blue light locking glasses). Working together we can create an achievable sleep hygiene routine which will translate into a better night’s sleep, increasing your health span.
Water is essential for life. Properly hydrating throughout the day is important for health in many ways such as:
Whether it’s through exercise or sauna, the health benefits of sweating are plentiful. Sweating promotes homeostasis (aka balance) by clearing excessive micronutrients and toxins from the body. Failure to clear waste products can cause them to accumulate in organs which then causes dysfunction and disease. Sauna, in particular, has even been shown to improve quality of life. It is clear that sweating promotes health and is considered part of preventative care and treatment strategy – so choose your favorite way to do it and get sweaty!
While stress is inevitable in our modern-day world, it is important to manage this stress in order to have an Elevated Plate! Stress has been correlated with autoimmune diseases, migraines, obesity, muscle tension, high cholesterol, heart disease hypertension, stroke and other various quality of life issues. Using a toolbox of mindfulness techniques we can find the one that best suits you and your lifestyle to reduce stress and get you back to a positive place and have the ability to choose an Elevated Plate.
Waking up with a purpose in your heart every morning is empowering! And no, this doesn’t mean you have to climb any corporate ladders or start a new company. A sense of purpose simply means seeing your life as one with meaning, a sense of direction, and goals. Having a sense of purpose in life is correlated with a lower risk of chronic conditions and premature death. Additionally, it is associated with a lower risk of becoming inactive, developing sleep problems, and having an unhealthy BMI. To elevate your health, find your purpose!
I know you want to feel confident about the food you put on your plate and how you nourish your body. That’s why I have invested in the education and training necessary to support you on your wellness journey.
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