Lotus Fire Nutrition and Wellness

03/15/2023

I often see ads marketing self-care as an occasional indulgence. Like a trip to the spa. I used to think of self-care in this way, but have since come to see self-care differently. Check out the full blog post below to learn more and let me know what self-care means to you!

What does it mean to engage in self-care? I’ve come a long way on this one, but still struggle with it. For me it is the pull between escapism and truly engaging in behaviors that take care of myself, physically, spiritually, and mentally/emotionally. The answer for everyone is going to be differe...

02/08/2021

Fasting, calorie restriction and keto have been trending in the nutrition world for the last few years. There is always a new trend and people can be quite vocal about their particular diet or method. The thing is there is no one right method. Some diets are extreme and some are often termed "lifestyles", but they all fall into three categories of restriction as described by Dr. Peter Attia's Nutritional Framework. What I really like about this framework is that it neatly organizes all the different diets out there and demonstrates that they all work because they restrict something. Check out his blog post explaining the model:

https://peterattiamd.com/my-nutritional-framework/

And if you get a chance watch the video as he does a great job explaining it.

Nutrition is such a loaded topic—almost a religious or political one—so I’m always looking for ways to explain it that are as free from that baggage as possible.

01/19/2021

7 Tips for Preconception and Trying to Conceive
1. Eat Like Your Are Pregnant
Things that are harmful during pregnancy can also interfere with optimal fertility.

You will be pregnant for several days or weeks before you know it. This is a sensitive time for your baby, so you want to already be on a pregnancy diet.

2. Eat A Wide Variety of Whole Foods
When eating your fruits and vegetables eat all the colors of the rainbow...Eat foods containing plenty of zinc, iron, omega 3's and choline. Make sure to incorporate fermented foods and probiotics.

3. Take a Quality Prenatal
Taking a prenatal during preconception and while trying to conceive gives you time to build up all your nutreint stores so you already have what you need when you get pregnant. A quality prenatal will be third party tested.

4. Get Plenty of Exercise
As a general guide 30 minutes a day of moderate exercise is a good goal.

5. Get Plenty of Quality Sleep
7-8 hours is ideal. Lack of sleep interferes with hormone regulation and decreases fertility.

6. Reduce Stress
Where possible reduce stress. Where it is not possible to reduce stress learn about different techniques for managing stress.

7. Schedule a Preconception Vist with Your OB

Learn More in the full blog post 7 Diet and Lifestyle Tips For Preconception and While Trying to Conceive:

If you need preconception, pregnancy, or postpartum nutrition counceling please visit: https://www.lotusfirenutrition.com/post/7-diet-and-lifestyle-tips-for-preconception-and-while-trying-to-conceive

https://www.lotusfirenutrition.com/services

01/04/2021

Women know to focus on nutrition and lifestyle during pregnancy, but there is less focus on the importance of nutrition and lifestyle choices during preconception. And it isn't just women! The choices we (men, as well as women) make during the months before conception impact fertility, miscarriage risk, and the health of our babies into their adult life. What you do now can decrease the risk of chronic disease for your babies when they are adults! That is pretty cool!

Check out my blog post, Why It's Important to Eat Healthy Before You Get Pregnant for more details on how lifestyle choices during preconception impact your baby: https://www.lotusfirenutrition.com/post/why-it-s-important-to-eat-healthy-before-you-get-pregnant-and-other-proconeption-lifestyle-changes.

Also keep a lookout for my upcoming post on some lifestyle changes you can implement during preconception to support a healthy pregnancy, baby, and eventually child and adult!

I’m offering a free three-day Pre-Conception Meal Plan for anyone wanting to start now! Available on my website www.lotusfirenutrtion.com. These recipes are yummy and healthy whether you are trying to conceive or not!

12/29/2020

Women know to focus on nutrition and lifestyle during pregnancy, but there is less focus on the importance of nutrition and lifestyle choices during preconception. And it isn't just women! The choices we (men and women) make during the months before conception impact fertility, miscarriage risk, and the health of our baby's into their adult life. What you do now can decrease the risk of chronic disease for your baby when they are adults! That is pretty cool! Check out my blog post for more details on how lifestyle choices during preconception impact your baby. Also keep a lookout for my second post on some lifestyle changes you can implemet preconception to support a healthy pregnancy, baby, and eventually child and adult! If you want to get a jump start on the diet piece check out my free three day Preconception Meal Plan at https://www.lotusfirenutrition.com/3-day-pre-conception-meal-plan! These are yummy and healthy recipes whether you are trying to conceive or not!

Early Critical Windows Occur Before You Know You Are Pregnant Critical windows are the windows of time where specific organ systems are developing and are most sensitive to being harmed by environmental factors. Environmental factors can be things we ingest that are harmful like alcohol, drugs, or o...

12/18/2020

Magic Mushroom Powder from NomNomPaleo is one of my all time favorite recipes. I am someone who wings it when making gravy and sauces. There are some spectacular successes and failures with this approach. But Magic Mushroom Powder rescues the disasters. It adds a rich umami flavor to any sauce or gravy. Plus, I love her idea of doing it as a gift! Happy cooking everyone!

Magic Mushroom Powder is my secret weapon in my kitchen! Sprinkle this umami-packed, Whole30-friendly seasoning salt on anything to make it delicious!

11/19/2020

11/04/2020

Here's an infographic that helps make sense of the nebulous term organic.

10/30/2020

I have a new recipe up on the blog. All the delicious yumminess of egg roll filling in your bowl. Enjoy!

http://ow.ly/atTs50C7jV6

10/23/2020

This is a typical breakfast for our daughter. Toast with bone marrow (high in iron) and applesauce. Berries (high in vitamin C to help with iron absorption and because vitmain C is good)! Homemade cashew yogurt. You can use regular yogurt too, but my girl has taken to my homemade vegan yogurt. If you have a dairy allergy or just want something different this is yummy! You can find the recipe for the yogurt and the applesauce on my Recipe Blog www.lotusfirenutrition.com/recipes

10/08/2020

This post on Hydrolyzed Collagen (https://www.foundmyfitness.com/topics/collagen) from Found My Fitness takes a deep dive into the potential benefits of collagen supplementation. Dr. Rhonda Patrick’s team does a great job at digging through the literature to provide an in-depth analysis. Here are some key takeaways:
• Collagen gives structure to most of the tissue in the body, including the gut, skin, ligaments, blood vessels and so much more,
• Aging drastically reduces the body’s ability to make new collagen. This why skin sags and wrinkles, because it has lost its underlying structure,
• Supplemental hydrolyzed collagen more consistently provides more reliable concentrations of hydrolyzed collagen and amino acids than bone broth,
• There is research suggesting that collagen may help in several areas of aging. It may improve skin elasticity, hydration, and wrinkles. It may reduce the pain of osteoarthritis and rheumatoid arthritis and it may improve bone mineral density in post-menopausal women.
Look for brands of hydrolyzed collagen from grass fed animals.