How to fit Balanced Nutrition into our busy lives?

Thank you to those who joined us in person or virtually as we embark on this wellness journey together! It was our pleasure talking about everything wellness! Balanced diet is on top of our minds these days!

Here is the link to the recording from the workshop: https://us02web.zoom.us/rec/share/JyetElXezcKBJRc8z6boK7974gK82ynsnQV51X3f8TqIemHZVir6VMXn5PLu71fc.wUskHn6aRhsfuui7?startTime=1629557086000

Also, you can access my presentation and the wealth of tips I shared here: https://drive.google.com/file/d/1Nso9PuBcxjGYNvj-OQqTKYLeOFLtC-a1/view?usp=sharing

In the balanced diet workshop, I begin with history as to how our diet quality got to this level. We can relate to times when our parents, grandparents, and grand grandparents used to spend a lot of time in the kitchen and make foods from scratch without any Vitamix and food processors and Instapots in their kitchen. I cannot imagine my life without those kitchen gadgets.  Our lives got busier and so to help us came inventions to make our lives easier. 

Big food corporations saw the market for convenience foods and jumped onto it. Because they employ neuroscientists whose job it is to make the chips, cookies, crackers, and many other processed and ultra-processed foods as addictive as possible. Big food companies are doing this to increase their sales and making items shelf-stable so their profits increase. They are not doing it for our health but so many products claim to be healthy and we unknowingly put it in our carts hoping it is good! Not saying all are bad, but unfortunately, the majority of them are. So the first thing you need to do is learn to read the label and the fewer the ingredient list, the better it is. Cleaner products have 5 items on their ingredients vs processed ones that have 30 items.

Processed and ultra-processed foods fill our grocery stores shelves and some of them get into our pantries and refrigerators. Ok, you might think I don’t eat chips and cookies- so I am safe. Unfortunately no! Quaker 1 minute oats, energy bars, energy drinks, zero-calorie drinks, fruit juices, even your ultra-high temp (UHT) milk would fall under ultra-processed foods. UHT milk stays stable for 6 months without refrigeration. Just imagine if even bacteria is saying no to get close to the milk, why are we consuming it thinking it should be a part of our balanced diet and think it is nutritious drink? Think about it…

This is one of the many reasons why the core of my balanced diet advice has always been to start with removing  these culprits from your balanced diet intake:

1.            Sugar

2.            White Flour

3.            Industrial seed oils and

4.            Artificial food coloring

If you avoid these 4 things, you’ll eliminate the vast majority of ultra-processed food from your diet—thus reducing the possibility that you’ll get addicted to the “Frankenfoods” that now comprise almost 60% of calories in the Standard American Diet.

My 21st-century wellness advice is to “STOP counting calories and START counting chemicals”.

The go-to strategies for a balanced diet that I wanted to leave you with for superior health are:

1. Clean your pantry – remove sugar, white flour, artificial colors, and ultra-processed foods

2. Meal planning and prepping

3. Start your day with a balanced breakfast

4. Go to the refrigerator, not the pantry, for snacks

5. Stock up on healthy foods in your balanced diet– eat more fruits and vegetables

I hope all this encouraged you to tackle one healthy goal today!

If you have more questions that come up along the way, please don’t hesitate to reach out.

In health,


Nutritional strategies for rehabilitation Post-COVID

This is a short video I recorded to help you on your path to recovery post-covid: https://youtu.be/-0Mrj4L658k

Thank you @texasrealfood for the mention in your blog post.

These are the tools I have in my nutrition toolkit that can help you on your path to recovery post-covid:

I will be talking about food and supplements which are strong anti-inflammatory agents. So before we jump in I wanted you to understand what is happening in the body and respiratory system, post-covid to best understand how these tools can help.

The immune response that was activated has led to inflammation and cell destruction in the lungs and other tissues in the body. And this ongoing dysregulated inflammatory activation is what is happening post covid is responsible for the lingering inflammation and can lead to the development of immune and metabolic disorders in the future. So how can we calm the immune system and break this cycle of ongoing inflammation and lead to the path of recovery after infection from a nutrition point of view? I am going to share the foods and supplements that can provide a strong anti-inflammatory effect to spark resolution and healing.

  1. Protein-rich foods: Protein is what powers the immune system and so it is a must. Protein is vital to build and repair body tissue and fight the virus. Immune system powerhouses such as antibodies and immune system cells rely on protein. So my suggestion is to carefully incorporate the protein of your choice in your meals.
  2. Next, let’s talk about Anti-inflammatory foods- The top of the list is Cruciferous vegetables, like cabbage, cauliflower, broccoli etc that belong to this nutrient-dense family. Next are Phytonutrient rich foods– phytonutrient is a compound that is present in plant-based foods like ginger, garlic, turmeric, green tea, different colorful fruits, and veg that have immune-boosting capabilities. Not only are they rich in vitamins and minerals but are rich in immune-boosting phytonutrients that your body needs as an integral part of your recovery diet. Both cruciferous and phytonutrient-rich foods have immune-boosting capabilities and are anti-inflammatory in nature. You have so many foods to choose from to your liking that you can include to daily intake that provides a strong anti-inflammatory boost. I am including a handout in the link below for cruciferous vegetables and phytonutrient-rich foods for you to refer to.
  3. And thirdly you can nourish the body with Nutritional supplements as a boost on top of what your foods provide. A multivitamin provides overall wellness support which can help tremendously in times of recovery. Phytomulti is my favorite multi if you were to ask me for a recommendation. SPM active is a very potent supplement that is designed to help support the body’s natural capacity to respond to physical challenges and resolve the immune response. Our body naturally makes SPMs but in times where the body is struggling to resolve inflammation- supplementation provides that. SPMs are clinically shown to reduce over-inflammatory activation in lung tissue and clear debris allowing tissue repair and healing. This is mine that I use if I need anti-inflammatory support. Another strong formulation is Immune active. It has Nutritional bioactives like Vitamin C, NAC, quercetin, zinc, and EGCG  as a part of its formulation. Immune active may provide a safer approach in addressing the harmful effects associated with dysregulated inflammation and ongoing immune activation.

Here’s the link down below if you would like to purchase SPM active, Immune active or Phytomulti. We will have it for sale in our clinic in a little as well. Use promo code NEW-10-OFF to receive a 10% new customer discount. To order SPM active, Immune active or Phytomulti https://back2basicsfxmed.metagenics.com/

Hope this helps and I wish you a faster recovery with these tools!

In health,