September 14, 2024
Building a Strong Immune System: Why It Starts with Your Commitment to Foundational Health
At Premeditated Health, supporting your foundational health is at the heart of everything I do. A strong foundation naturally supports your immune system, which is crucial not just when you’re feeling under the weather, but every single day. Don’t wait until illness strikes to think about your immune health—I’m here to help you take a proactive approach to wellness. Let’s explore how we can strengthen your immune system together.
1. Start with What’s on Your Plate: Your immune system is built and maintained by the nutrients you provide it, making a nutrient-dense diet the cornerstone of a healthy immune response. Think of your body like a fortress; without the right materials, it can’t build the defenses it needs. Proteins, healthy fats, carbohydrates, and essential vitamins like A, C, D, along with minerals such as zinc and copper, are the building blocks of this fortress. Foods like liver, carrots, kale, fish, broccoli, nuts, seeds, and various herbs and spices are rich in these nutrients. By incorporating these into your diet, you are giving your body the resources it needs to produce those vital natural killer cells and maintain a balanced immune response. At Premeditated Health, I offer personalized meal planning to help you include these immune-boosting foods in your daily routine. Together, we’ll create a plan that fits your tastes and lifestyle, making healthy eating both enjoyable and sustainable.
2. When Diet Alone Isn’t Enough: While I’m a big advocate of getting as many nutrients as possible from whole foods, I understand that sometimes it can be challenging. Factors like limited access to certain foods, dietary restrictions, or simply a busy lifestyle can make it tough to get all the nutrients you need. Vitamin D is a perfect example; many of us find it hard to maintain adequate levels from diet and sunlight alone. That’s why I provide supplement guidance as part of my coaching services. We’ll look at your specific needs, including getting your Vitamin D levels checked regularly, and I’ll recommend high-quality supplements that can help fill any nutritional gaps.
3. Strengthen Your Gut, Strengthen Your Immunity: Did you know that a significant portion of your immune system resides in your gut? That’s right—working on your digestive health means you’re automatically boosting your immune system. The digestive tract is often considered the body’s first line of defense against pathogens. It uses stomach acid, healthy gut flora, and protective mucous to neutralize threats before they can cause harm. When your digestive system is functioning optimally, it supports a robust immune response. Conversely, poor digestive health can lead to gut damage, increasing your risk of autoimmune issues and other health problems. At Premeditated Health, I specialize in digestive health coaching to help you understand and improve your gut function. We’ll work together to create a plan that includes dietary adjustments, lifestyle changes, and possibly probiotics to nurture a healthy gut and, by extension, a strong immune system.
4. The Importance of Hydration: Let’s not forget about hydration. Water is the most vital nutrient for your body, and your immune system needs it just as much as any other system. Proper hydration supports the lymphatic system and keeps mucous membranes functioning, both of which are crucial for fighting off infections and maintaining overall health. Dehydration can exacerbate symptoms of allergies and asthma, making it even more important to stay hydrated, especially during cold and flu season. I can help you develop a hydration strategy tailored to your lifestyle, ensuring your body remains well-hydrated and ready to defend itself against illness.
5. Sleep and Stress: Silent Immune System Saboteurs Finally, let’s talk about sleep and stress management. Consistently missing out on sleep is like inviting stress into your body, and stress has a sneaky way of depleting your immune defenses. When you’re stressed, your body uses up more nutrients, leaving less available to support your immune function. Sleep, on the other hand, is when your body repairs itself and strengthens its defenses. Without adequate rest, your immune system is compromised, making you more susceptible to illness. I offer stress management coaching and strategies to improve sleep hygiene as part of my holistic approach. Together, we’ll explore ways to manage stress, improve sleep quality, and create an environment where your immune system can thrive.
Take Charge of Your Health Today Your immune health is deeply connected to every choice you make—what you eat, how you sleep, and how you manage stress. At Premeditated Health, I’m here to guide you in making intentional, informed choices that support your immune system and overall well-being. Ready to be proactive about your health? Let’s start with a free discovery call to discuss your goals and see how we can work together to build a healthier, more resilient you.
Warmly, Theresa Schlosser Nutritional Therapy Practitioner Premeditated Health
August 12, 2024
*The Diet Industry is Built on Lies, My Friend*
Hello, my friend! I’m Theresa Schlosser from Premeditated Health, and I’m here to chat about some common myths that have been circulating in the diet industry for far too long. As a Nutritional Therapy Practitioner, especially focused on digestive health, I’ve seen how misleading information can hinder our journey to better health. Let’s debunk some of these myths together, shall we?
### 1. A Calorie is a Calorie We’ve all heard it: a calorie is just a calorie. But this myth couldn’t be further from the truth. Our bodies are complex machines, and they respond differently to various types of calories. – *Carbohydrates*: These are your body’s quick energy source. Simple carbs (like sugar) can cause rapid spikes in blood sugar, while complex carbs (like whole grains and vegetables) provide more sustained energy. – *Fats*: Essential for hormone production, brain function, and overall cell health. Not all fats are equal—think avocados and olive oil versus trans fats in processed foods. – *Proteins*: Crucial for muscle repair and growth, immune function, and satiety. A higher protein intake can boost metabolism and reduce appetite. Studies have shown that the source of calories can impact weight loss and metabolic health. For example, one study found that people on a low-carb diet lost more weight than those on a low-fat diet, even when both groups consumed the same number of calories. So, it’s essential to focus on the quality of your calories, not just the quantity.
### 2. Eat Less and Exercise More If only it were that simple! The “eat less, move more” mantra overlooks the intricacies of our bodies. – *Sleep*: Poor sleep can disrupt hunger hormones, leading to increased appetite and cravings for unhealthy foods. – *Stress*: Chronic stress elevates cortisol levels, which can promote weight gain, especially around the abdomen. – *Life Stages*: For women, hormonal changes during menstruation, pregnancy, and menopause can significantly impact weight and metabolism. It’s not just about calories in and calories out. It’s about nurturing your body, managing stress, getting adequate sleep, and understanding your unique physiological needs.
### 3. Weight or Weight Loss is the Only Thing That Matters Health is so much more than a number on the scale. Here’s why: – *Gut Health*: Poor gut health can lead to weight gain, inflammation, and even mental health issues. Improving gut health can enhance nutrient absorption, boost immunity, and stabilize weight. – *Muscle Mass*: Muscle weighs more than fat but takes up less space. Focusing on building muscle can improve body composition and overall health. – *Inflammation*: Chronic inflammation is linked to many diseases, including heart disease and diabetes. Reducing inflammation through diet and lifestyle changes is crucial. Health should be measured by how you feel, how well your body functions, and your overall well-being, not just by your weight.
### 4. Everything is OK in Moderation This is a slippery slope. Some foods, especially highly processed ones, are designed to be addictive. – *Processed Foods*: These often contain high levels of sugar, salt, and unhealthy fats. They’re engineered to be irresistible, making it hard to stick to “moderation.” – *Additives and Preservatives*: Many processed foods contain chemicals that can disrupt gut health and overall wellness. Instead of moderation, focus on eating the way our grandparents and great-grandparents ate. Fill your plate with real whole food like meat, dairy, fish, eggs, colorful vegetables and fruits, healthy fats, and whole grains. These foods nourish your body and help maintain a healthy gut.
### 5. Whole Grains are Necessary While whole grains are a better choice than refined grains, they aren’t essential for everyone. – *Digestibility*: Many people struggle with digesting grains, leading to bloating, gas, and discomfort. – *Nutrient Density*: Vegetables often provide more vitamins, minerals, and fiber than grains. For example, a cup of broccoli has more fiber than a slice of whole-grain bread. If grains don’t agree with you, focus on other fiber-rich foods like vegetables, fruits, nuts, and seeds. These alternatives can provide the necessary nutrients without the digestive discomfort.
### Connecting with me Navigating the world of nutrition can be confusing, but you don’t have to do it alone. I’m here to help you understand your body’s unique needs, especially when it comes to digestive health. Whether you’re in your 40s, 50s, 60s, or beyond, there’s always a path to feeling better and living healthier. I’d love to hear from you! Share your thoughts, ask questions, or simply reach out to connect. Together, we can debunk these diet myths and find what truly works for you. Reach out to me at Premeditated Health, and let’s embark on this journey to better health, one step at a time.
April 2, 2022
I don’t know about you but I really detest the word diet. If it conjures up images of eating nothing but salads every day and giving up all your favorite tasty foods you aren’t alone. I want to help reclaim the word diet. Let’s bring it back to mean just a way of life, not something you do temporarily to lose weight. Now that being said sticking to a healthy diet doesn’t have to be as difficult or as confusing as it is sometimes made out to be. The most important thing you need to focus on is eating nutrient dense, minimally processed, real, whole foods. So does that mean you can have steak and potatoes again? I say go for it. That would be a much better choice than a Big Mac and fries. Just maybe have a salad to go along with it.