Podcasts about thrival nutrition podcast

HAPPY 2020 YA’LL!!!!!! We’re so excited to be launching our rebranded podcast – Functional Nutrition Radio {Previously known as Thrival Nutrition Podcast}. What does this mean for you? Well, tune in to find out! If you’re ready to S L A Y 2020 + tell your health problems who is B O S S, book a call with me to learn about how we can help you! No more guesswork in 2020. No more feeling tired, overweight, hormonal, and grumpy. We got you girl! Head over to our Instagram {where you’ll see behind the scenes on all the things} and Facebook!

Menstrual migraines can be frustrating, annoying, painful, and something that you want to say GOODBYE to forever! Listen in to Dr. Reddy’s and I’s conversation about a women’s menstrual cycle and what is happening with migraines. Leave this episode with a some takeaways of some changes and supplements that you can start incorporating to see how it helps! Don’t let menstrual migraines be something that you suffer with forever. Work with a functional medicine practitioner to get the root cause and support you using #foodasmedicine. Some of our favorite quotes leaving this episode: “Keep the liver happy, like eating green tea, beets, and leafy greens.” + “Butterbur and feverfew and ginger are great for treating acute migraines.” Do you suffer from headaches in general? Check out our list of some natural remedies! Do not forget that Thrival Nutrition Podcast is transitioning to Functional Nutrition Radio – where it will be mostly solo episodes with Lahana and coming to your ears 2x per week, instead of once! Please leave us a review and rating on iTunes + wherever podcasts play. We love to hear your feedback! Connect with Lahana Vigliano over on Facebook, Instagram, YouTube, and her blog! Want to move forward with scheduling a FREE appointment? Click here! We work with women all over the U.S. virtually + in-person in our practice in Austin, TX! Connect with Dr. Reddy over on her website! About Dr. Reddy Dr Reddy is a naturopathic doctor practicing in Irvine, CA. She provides primary care services to patients of all ages, specializing in pediatric care and hormone balancing in women. Dr. Reddy received her naturopathic doctorate from Bastyr University in Seattle, WA.

Learn about our pricing, packaging, and steps to move forward working with us to change your health – FOR THE BETTER! Connect with Lahana over on Instagram, Facebook, YouTube, and the blog! About Lahana Vigliano, CCN Lahana Vigliano is a Certified Clinical Nutritionist and CEO of Thrival Nutrition. She has her Bachelor’s Degree in Nutrition Science and currently pursing her Masters Degree in Nutrition Science and Functional Medicine. Lahana and her team help support women who struggle with weight loss, hormonal imbalances, digestive issues, chronic fatigue, and many other lingering issues that leaves women not feeling their best. She uses food as medicine, as well as herbs and supplements when needed, to support her clients. She looks at the whole body holistically making sure women are understanding how nutrition, sleep, stress, and their environment impact their health. She creates tons of free resources in her blog (www.thrivalnutrition.com) and the Thrival Nutrition Podcast that share real food recipes + content that helps women who are wanting to feed and take care of their families healthier + more holistically. She is also the creator of Thrival Nutrition Supplements, which she formulates bioavailable and organic supplements to better support women’s lifestyle. Transcript I hope everyone is well + embracing what is left of summer. I can’t believe it’s almost over and my little girl goes to KINDERGARTEN! Ya’ll this is huge. We will have officially two kiddos in regular school. A turning point that is bittersweet.   Today, I wanted to hop on solo and talk with you guys about a topic that I feel is VERY important when you’re looking at your hormones and it’s not tested by your conventional doctor. This is why in our practice we use the DUTCH test for hormones to get a really deep look into what you’re hormones are actually doing. We’re not just looking at the levels of hormones you have, like estrogen, progesterone, testosterone, but we’re looking at the metabolites + how you’re using it through the body and the different phases of detoxification. This shows SO much about not just your hormonal health, but your overall health and can really answer questions if you have mysterious symptoms, but your doctor tells you that your hormone levels are “fine”. We’re really focusing in on estrogen today. So, let’s get started. The dried urine hormone test we use tests for your three main estrogens: E1, E2, E3. Your doctor will probably only test for E2 when they check hormones via the blood. E1, also known as estrone, is pretty weak + is the estrogen that becomes dominate during menopause. E2, known as estradiol, is the main estrogen during our reproduction years and also is the most potent. E3, known as estriol, is a big estrogen that happens during pregnancy. E1 and E2 can convert to each other, but E3 can’t convert to any of the other estrogens.  What happens to the estrogen once it’s ready to go through the detoxification pathway? Phase 1 brings out cytochrome P450 enzymes to metabolize them + this can go down three different pathways. You have your 2-OH pathway that is super protective and this pathway should be the MAJORITY of what you metabolize. There is another pathway called 4-OH pathway that can be dangerous as it can cause DNA damage, increasing your risk of estrogen related cancers, like breast cancer. While some of our estrogen will go down this pathway, it should NOT be the majority. This is the more inflammatory pathway. Last, but not least, another pathway called the 16-OH pathway is very symptomatic and can cause you to have estrogen dominant symptoms and it binds very strong to the receptors on our cell. E3 is usually formed in this 16-OH pathway originating from E1. The metabolite going through the 16-OH pathway has been studied to also be a potential tumor initiator causing DNA changes, which also increases your risk of estrogen related health problems. During phase 1 detoxification, you need to make sure that you have plenty of B vitamins, vitamin C, selenium, zinc, and magnesium. These nutrients are the cofactors to this phase of detox. Without them, you’re phase 1 will be wonky.  This is WHY you need to make sure when you’re looking into your hormones, LOOK AT THE TOTAL PICTURE. Do not think that your one serum marker tells you everything you need to know about your estrogen levels and your health. This is why we do the lab test we do in our practice.  Now you might ask, how does food relate to estrogen phase one detox? That’s a great question. When you know which pathway your estrogen is choosing to go down, we can influence the better pathway by eating certain foods, like more crucferious vegetables. That’s like broccoli, kale, Brussel sprouts, cabbage, cauliflower, etc. These foods help increase that protective 2-OH pathway. There are some supplements that can help as well, like DIM or I3C, but I would never recommend taking these until you KNOW your levels because certain supplements like DIM can actually lower estrogen. You wouldn’t want to lower estrogen if you are low or have a low normal amount. Definitely the statement – “test, don’t guess” works here very well. We can help you figure out what your meals should look like + what nutraceuticals can support your body.  Another thing that we look at in our practice is your environment – such as skincare, cleaning products, things that hold endocrine disrupting ingredients that can change your hormones. We take a holistic approach looking at mainly your diet, but also other lifestyle factors as well.

Get your FISH OIL from Thrival Nutrition on Amazon Prime RIGHT NOW! Launch day excitement – whooo hooo! Check out our packages + what we offer over on our website + fill out the form to get your free 15 minute phone call scheduled to do the first step towards better your health! What we’re covering today about thyroid + nutrition… How the thyroid process works Why full thyroid panels are NECESSARY + not falling for just testing TSH 4 nutrients that are needed for optimal thyroid function About Lahana Vigliano, CCN Lahana Vigliano is a Certified Clinical Nutritionist and CEO of Thrival Nutrition. She has her Bachelor’s Degree in Nutrition Science and currently pursing her Masters Degree in Nutrition Science and Functional Medicine. Lahana and her team help support women who struggle with weight loss, hormonal imbalances, digestive issues, chronic fatigue, and many other lingering issues that leaves women not feeling their best. She uses food as medicine, as well as herbs and supplements when needed, to support her clients. She looks at the whole body holistically making sure women are understanding how nutrition, sleep, stress, and their environment impact their health. She creates tons of free resources in her blog (www.thrivalnutrition.com) and the Thrival Nutrition Podcast that share real food recipes + content that helps women who are wanting to feed and take care of their families healthier + more holistically. She is also the creator of Thrival Nutrition Supplements, which she formulates bioavailable and organic supplements to better support women’s lifestyle. Connect with her on Facebook (www.facebook.com/thrivalnutrition) and Instagram (www.instagram.com/thrivalnutrition).

Check out our Fullscript account + get your supplements in our dispensary! Book an appointment with one of our dietitians! Have you heard of HPA Dysfunction? Well, we’re talking about it: The process of HPA axis How it impacts us What is HPA dysfunction? What causes the dysfunction? Top 3 supplements for HPA dysfunction About Lahana Vigliano, CCN Lahana Vigliano is a Certified Clinical Nutritionist and CEO of Thrival Nutrition. She has her Bachelor’s Degree in Nutrition Science and currently pursing her Masters Degree in Nutrition Science and Functional Medicine. Lahana and her team help support women who struggle with weight loss, hormonal imbalances, digestive issues, chronic fatigue, and many other lingering issues that leaves women not feeling their best. She uses food as medicine, as well as herbs and supplements when needed, to support her clients. She looks at the whole body holistically making sure women are understanding how nutrition, sleep, stress, and their environment impact their health. She creates tons of free resources in her blog (www.thrivalnutrition.com) and the Thrival Nutrition Podcast that share real food recipes + content that helps women who are wanting to feed and take care of their families healthier + more holistically. She is also the creator of Thrival Nutrition Supplements, which she formulates bioavailable and organic supplements to better support women’s lifestyle.   Connect with her on Facebook (www.facebook.com/thrivalnutrition) and Instagram (www.instagram.com/thrivalnutrition).

Join the Joyful Courage Tribe in our community Facebook group - Live and Love with Joyful Courage.  Raising our children while growing ourselves... ::::   Today’s guest is Lahana Vigliano. Lahana is a certified clinical nutritionist and CEO of Thrival Nutrition. She has her Bachelor's degree in Nutrition Science and currently is pursuing her Master's degree in Nutrition Science. Lahana and her team help support women who struggle with weight loss, hormone imbalances, digestive issues, chronic fatigue, and many other lingering issues that leaves women not feeling their best. She uses food as medicine as well as herbs and supplements when needed to support her clients. She looks at the whole body holistically, making sure women are understanding how nutrition, sleep, stress, and their environment impact their health. She creates tons of free resources on her blog, www.thrivalnutrition.com. We’re going to be discussing nutrition and stress. Join us!   “In the question of “Am I doing enough?” We often are actually doing too much..” “Everybody's going to be okay if their schedule isn't completely jam-packed.” “We miss self-care opportunities just because we aren't in the mindset of recognizing that we're having a self-care opportunity” “Change isn't going to happen just because you want it to happen, but it will happen when we step into action.”   What you’ll hear in this episode: What is cortisol and what does it do? How cortisol impacts brain growth in kids Most common stressors among parents How sleep interacts with cortisol Cortisol, appetite, and cravings Self-care and reframing what that looks like How much sleep we should be getting to maintain optimal health Finding time for sleep and self-care The stories we tell ourselves about food Making food prep easier Creating barriers around foods that don’t serve us Easy protein sources Ways to make vegetables more accessible Self-limiting beliefs around the scarcity of time and resources Learning to give yourself grace The power of doing something you love Prioritizing self-care to be able to care for others   What does Joyful Courage mean to you? So I think just, as my life as a mom, a business owner, a wife, I think it just means to really live life to the fullest, you know, having no fear and just being filled with joy with everything that you do, no matter what season, no matter what time in your life because it's meant to be because it's building me up to be the person God created me to be. So I'm just kind of going through life with that mantra.   Resources: Under Pressure by Lisa Damour Recipes on Lahana’s website   Where to find Lahana: www.thrivalnutrition.com Facebook Instagram   Thrival Nutrition Podcast   :::::   Joyful Courage: Calming the drama and taking control of your parenting journey   This book is all about how to show up as a Joyful Courage parent so that you have better access to the tools you need in hot parenting moments – tools that are helpful and maintain connection with your child.   THE BOOK IS READY FOR YOU TO BUY– Go to www.joyfulcourage.com/book   The best way to stay up to date on the book news is to join my newsletter list, if you haven’t already.  Sign up at www.joyfulcourage.com/join   Thank you to everyone that has been so encouraging on this journey!!!  I appreciate you!!!!   ::::: Be a Subscriber Make sure to SUBSCRIBE to the Joyful Courage Podcast on Apple Podcast to get the latest shows STRAIGHT to your device!!  AND PLEASE rate and review the Joyful Courage Parenting Podcast to help me spread the show to an ever-larger audience!! CLICK HERE to watch a video that shows up how to subscribe with your iPhone!  

Do you know about the intuitive eating movement? The non-diet, every food has place in your diet, no negative feelings when you eat an "unhealthy" food, etc. I'm not totally against it because the emotional aspect of it is 100% true, but in this episode, I'm challenging some of the things that are taught - such as "every food has a place in your diet". Dive in with me to hear my opinions and experience in a clinical setting! About Lahana Vigliano, CCN Lahana Vigliano is a Certified Clinical Nutritionist and CEO of Thrival Nutrition. She has her Bachelor's Degree in Nutrition Science and currently pursing her Masters Degree in Nutrition Science and Functional Medicine. Lahana and her team help support women who struggle with weight loss, hormonal imbalances, digestive issues, chronic fatigue, and many other lingering issues that leaves women not feeling their best. She uses food as medicine, as well as herbs and supplements when needed, to support her clients. She looks at the whole body holistically making sure women are understanding how nutrition, sleep, stress, and their environment impact their health. She creates tons of free resources in her blog (www.thrivalnutrition.com) and the Thrival Nutrition Podcast that share real food recipes + content that helps women who are wanting to feed and take care of their families healthier + more holistically. She is also the creator of Thrival Nutrition Supplements, which she formulates bioavailable and organic supplements to better support women's lifestyle.   Connect with her on Facebook + Instagram!

Struggling with endometriosis? We’re covering what you can do with your foundation {nutrition, sleep, stress, environment} can impact endometriosis! We’re answering the questions… What foods should I be focusing on with endometriosis {AND what should I be avoiding} Lab tests for endometriosis Supplements for endometriosis BOOK YOUR FREE PHONE CALL TO GET YOUR PERSONAL NUTRITION PLAN! About Lahana Vigliano, CCN Lahana Vigliano is a Certified Clinical Nutritionist and CEO of Thrival Nutrition. She has her Bachelor’s Degree in Nutrition Science and currently pursing her Masters Degree in Nutrition Science. Lahana and her team help support women who struggle with weight loss, hormonal imbalances, digestive issues, chronic fatigue, and many other lingering issues that leaves women not feeling their best. She uses food as medicine, as well as herbs and supplements when needed, to support her clients. She looks at the whole body holistically making sure women are understanding how nutrition, sleep, stress, and their environment impact their health. She creates tons of free resources in her blog (www.thrivalnutrition.com) and the Thrival Nutrition Podcast that share real food recipes + content that helps women who are wanting to feed and take care of their families healthier + more holistically. She is also the creator of Thrival Nutrition Supplements, which she formulates bioavailable and organic supplements to better support women’s lifestyle. Connect with her on Facebook (www.facebook.com/thrivalnutrition) and Instagram (www.instagram.com/thrivalnutrition).

We are SO excited to have Dr. Brighten on the Thrival Nutrition Podcast talking about post birth control syndrome. We cover this hot topic with you right before her book launch at the end of the month – you’ll want to grab yourself a copy! We go over…. What birth control does your body Nutrient depletion with the pill Gut and birth control connection What post birth control syndrome is and what you can do if you’re suffering from it Learn about what you can do if you’re wanting to get off the pill Natural birth control alternatives About Dr. Brighten Dr. Jolene Brighten is a Functional Medicine Naturopathic Medical Doctor and the founder of Rubus Health, a women’s medicine clinic that specializes in women’s hormones. She is recognized as a leading expert in Post-Birth Control Syndrome and the long-term side effects associated with hormonal contraceptives. Dr. Brighten is the author of Beyond The Pill, a 30 day plan to support women on birth control, help them transition off, and eliminate symptoms of post-birth control syndrome. She is a speaker, women’s health advocate and a medical advisor for one of the first data-driven apps to offer women personalized birth control recommendations. Connect with Dr. Brighten over on her website, Facebook, Instagram, and Pinterest! Preorder her new book “Beyond The Pill” NOW over on Amazon! Connect with Lahana over at Thrival Nutrition on Facebook, Instagram, and her blog!

Connect with Lahana over on Facebook, Instagram, + her blog!  Book your FREE phone call with me to get started on taking back your health and feeling the best you've ever felt!  Grab the Thrival Nutrition Multivitamin from Amazon today! Welcome to the Thrival Nutrition Podcast with me as your host, Lahana Vigliano, owner of Thrival Nutrition + board certified clinical nutritionist. We’re on episode 145 talking about lessening your stress in the New Year. Stress is a heath issue often overlooked, but it’s JUST as important as eating healthy and exercising. I want you to leave stress behind this year. Well, as much as possible. I understand sometimes life throws us into crazy situations, scenarios, and things we can’t always control, BUT for the most part, stress from our every day hustle and problems are something that we CAN control. Before we get started, I wanted to thank ya’ll from the bottom of my heart for waiting patiently for our multivitamin to come back in stock. Hopefully, that is the LAST time we will ever be out of stock and we’ll reorder on time. We’re still getting used to this whole supplement gig. But seriously, thank you for bearing with us + it’s NOW available on Amazon again! If you follow me around social media, you probably already know that, but for people that strictly follow me here on the podcast. IT’S HERE! Finally! Just in time for the New Year! Go into the show notes + order yourself a bottle over on Amazon to start your New Year nourished up! This podcast is also a hint on what’s to come in the New Year with expanding our supplement line! We’re so excited about it + I’ll let you know more when we start the production process of product #2, but it’s going to be a good one to take if you find your stress levels hard to handle. What does stress do to our body? Let’s get a little science-y for a second for all my science nerds out there! I know for me that learning more about the body and what it’s doing helps me understand things better + motivate me to make this a priority! Stress comes in many different ways – emotionally, physically, mentally. It all triggers the basic same stress response. It puts our body into fight or flight and you’ll find that we never really get into rest + digest. Legit, our body thinks it’s running from a tiger 90% of the time. Eventually, this totally wears down on the body leaving us susceptible for health issues. Why would our body focus on reproducing if it’s in fight or flight? How can the body fight off an illness if it’s run down? Why would it focus on digesting foods if you’re about to run? You might be feeling extra adrenaline – which increases your heart rate, increases blood sugar due to the body getting ready to have you have access to fuel to “run” if needed, and stimulates that blood flow to areas like your muscles. These are all AMAZING effects for when you really need to “run” and legit fight or flight, BUT most of the time,  our day to day stress doesn’t need extra blood sugar/fuel or our heart rate to increase. The second hormone that is increased during stressful periods of time is cortisol. Cortisol does the same thing that adrenaline does with increasing blood sugar. Taking glycogen (which is stored blood sugar) from our muscles and turning that into readily available sugar/fuel to again…”run”.  When we’re chronically stressed, these levels are high ALL THE TIME. This increases cardiovascular disease, cancer, common colds and flus, adrenal issues, hormonal imbalances, digestive disorders, diabetes, you name it! Stress is the ultimate factor that can make or break your body. Gut + Stress I want to dive into the the gut + stress connection really quick because if you’re not new around here, you guys know I’m CONSTANTLY talking about gut health. It’s the foundation to every other organ and system in the body because this is one of the first place where we interact with the outside environment. If our gut doesn’t work, we aren’t able to break down the foods and nutrients we need and aren’t able to absorb them leaving a devastating domino effect with everything else. When we are in high stress, this slows down the digestive system in the motility, how it digests, the “gates” in the gut barrier being opened leading to permeability, and how our microbiome is. High stress leads to our immune system (which is mostly in our gut) to be downregulated, which helps bad bacteria and yeast to thrive and overgrow leading to dysbiosis. Dysbiosis and gut health is ALSO linked to anxiety and depression, so if you’re struggling with those that can lead you down a rabbit hole rather quickly. Stress + Thyroid Another delicate balance that needs to be considered is your adrenals (which produces the cortisol) and your thyroid. I see thyroid issues popping all over the place and women suffering from them, which is TERRIBLE. When we’re in this fight or flight, high cortisol producing mode, our body tells our thyroid – “Hey! Slow your roll for a second!” This is why whenever you hear someone tell you that stress is the reason for your weight gain or stubborn weight loss – your thyroid is a major player in your metabolism. Remember, your body shifts to a state where it’s saving all the energy it needs in order to “run” – it’s not going to sit there and say “this is the perfect time to shed pounds!”. High stress also triggers hypothalamus + pituitary dysfunction, which these two parts of your brain are the key communicators to your thyroid to produce thyroid hormone. Stress also blocks the conversion between T4 (inactive thyroid hormone that the thyroid makes) to T3 (active thyroid hormone). This causes hypothyroid symptoms! See, how stress plays a role in our metabolism, thyroid, and weight? Stress + Blood Sugar I want to hit this point again because I think this is something SO important that isn’t talked about with diabetes + insulin resistance. So, we now know that stress releases stored glycogen to increase our blood sugar. This ALSO increases the pancreas to release more insulin. If you’re chronically stressed, you’re constantly going to have higher blood sugars + higher insulin levels. Higher insulin levels increase your overall body inflammation too! Our cells can slowly become insulin resistant leading to a more chronic issue called diabetes. When many people are stressed, they also turn to not the healthiest foods. This can further compound the issue because we’re turning towards more carb heavy + sweetened foods versus the vegetable + proteins. Now that we understand some really important factors about how stress can affect our health, let’s dive into what we can do. Stress Relief Recommendations There are obvious stress relief recommendations that I won’t really go over, but are just as important, like removing yourself from situations or people that cause you stress. Some relationships are just not worth it to have those negative health effects.  Adaptogens. This is one of my favorite ways to keep cortisol levels + my stress levels good – create your body to be come adaptable to stress. My favorite herbs are ashwaganda, rhodiola, holy basil, gingseng, reishi, chaga, maca root, and astragalus. These herbs help our body adapts to stress + reduce the negative side effects that come from stress. I’m going to give ya’ll a big HINT HINT right here about product #2 coming into the Thrival Nutrition Supplement line!!! Keep an eye out because we’re formulating our own blend of adaptogens, so we can help you keep your stress levels ROCKING (in a good way!)! Meditation. Hands down one of the most popular recommendations to help with mental health and stress is meditation. Even if it’s a couple minutes a day morning or evening and working up your something longer – any little bit helps. Even a mid-day break after you eat lunch. A lot of people (myself included) use the excuse “I don’t have time”, honestly you don’t have time NOT to do it. In the Journal of Clinical Psychology, it showed that meditation could help people who struggle with anxiety + stress. It’s not going to be the end all be all solution, but for something free, easy, and you can do it whenever – why NOT do it?! If you’re a new beginner to meditation, start with using an app like Headspace or Insight Timer to use guided meditations. Bible Study. While I have people that follow me from all different religions, reconnecting with your roots + God can help you think about the much bigger picture in the world and it makes things that you might be stressing about seem so small. It’s a great perspective shift + personally, knowing that I only have so much control + there is a higher power out there guiding me and people I love to what we’re called to do keeps me at peace. Doing this consistently has been a GAME CHANGER for how I view and handle stress. Do Something Fun. Yes, I’m giving your permission to get out of your daily to-do list + stressors and get out in the world and do something you LOVE! How simple this sounds, but as humans we were never meant to just work, work, stress, and run around doing errands. We are meant to enjoy the time we have here on this Earth + connect with our loved ones. This can be just hanging out and talking at home or going out and doing an activity – hiking, boating, exercising, going out to eat, playing games (ya’ll we’re really just big kids!), you name it. Nature. In our society, we’re SO bombarded with electronics (and yes I’m guilty here!) and being indoors. I think we forget that our roots is that we’re meant to be out THERE. In the fresh air. In nature. In the water. With the trees. Ya’ll I know that sounds a little hippy, but it’s who we are. There was actually a study that was done by the Environmental Health and Preventative Medicine Journal that showed how “forest bathing” lowered cortisol in the participants of the study! Exercise. One of the stressors that you could be having is simply overexercising. Cut back if you’re overexercising and also be aware of when you are stressed, dial it back on exercise because you’re body doesn’t need that extra stressor during certain periods of intense stress! Aim to get your stress down first + resume to working out. Journaling. Oh man, I refused to do this for the longest time because I swore it wouldn’t have helped my stress, but it totally did! It was like venting to a friend and getting things off my mind and my heart and I felt so much better and less anxious after I journaled my thoughts and feelings. Plus, it’s a great way to organize what you’re thinking. When I’m organized, I’m just a less stressed person in general. I also love journaling things that I’m grateful for. Creating that gratitude list makes you focus on more of the positive things going on versus the things that aren’t going right that you’re fixating on. Take A Break From Caffeine. Since levels of cortisol are higher during stress, you don’t want to drink something that can make this problem worse. Take a break from caffeine, which is a natural stimulant to our body. If you need help with getting this wheel turning and functioning, I would love to help you and talk with you about figuring out what will work for you, so you don’t have to go into the New Year being stressed out. Use the show notes to book a free call with me to go over how I can help you!

Connect with Lahana over on Facebook, Instagram, and the blog! Affiliate links are used in this episode/blog! Welcome to the Thrival Nutrition Podcast with me as your host, Lahana Vigliano, owner of Thrival Nutrition and board certified clinical nutritionist! We’re on episode 144 today talking about herbals teas that you should have for the winter! I’ve been on such an herbal tea kick this month. The comfort of a hot cup of herbs before bed can really comfort your soul and your body!  Multivitamin? Don’t forget to book your free 15 minute phone call with me to see how I can help you start your New Years off right and healthy, so 2019 is the start of you living your best life! I know that sounds super cheesy, but I do love helping people really understand their body and live a balanced life all around with nutrition, exercise, their sleep, stress…I’m telling ya’ll that you need all your wheels turning and functioning to have that ultimate health balance. Okay, so let’s talk teas! I want to start off with one of my favorite teas for relaxation and destressing because let’s the real, this time of the year can be STRESSFUL – holidays, winter illnesses that can keep a mama tired and stressed out taking care of the kiddos, traveling, you name it! Chamomile Chamomile tea should be in your cupboard at ALL times. Chamomile is known for it’s sleep inducing properties, but also since it’s a calming herb it can also quell inflammation that you may have going on with winter illnesses, like in the respiratory tract or the stomach. With its relaxation properties, chamomile is also recommended for anxiety. If you’re feeling real anxious with all the holiday parties and responsibilities coming up, this is the perfect tea to calm you down! Chamomile has been studied to inhibit tumor growth and take cancer cells through apoptosis (which is cell death). This herb can truly relax and keep you healthy throughout the winter. Peppermint Peppermint tea is another favorite for the winter. I’m sure you’re used to peppermint everything by now! Pumpkin spice is last season (literally) and peppermint is the new cool flavor – every winter! Outside of it’s holiday flare, peppermint tea is SUPER amazing for the digestive system. Peppermint helps diminish stomach cramps and nausea if you find yourself dealing with a stomach virus this winter. It also helps with other GI symptoms like gas, heartburn, and indigestion. This is actually a PERFECT tea to drink after your meals to help aid in digestion. I’m sure you’ve heard of me talking about peppermint essential oils for headaches, but peppermint tea can also help if you’re struggling with headaches and migraines. Make a cup, inhale allll the smell, and drink. I do still recommend peppermint essential oils on the temple too! Those common colds during the winter are pesky and can really bring our respiratory system into chaos. Peppermint tea can help fight the inflammation, as well as open up those airways. To make a festive drink for the holidays, brew peppermint tea and then blend it with some almond milk and sweeten it with a little maple syrup and tada! A real peppermint latte for you (caffeine free!) Yogi Tulsi Spiced Berry Immune Support I’m DIGGING the Yogi Tulsi Spiced Berry Immune Support tea in my cupboard this winter! Preschool hasn’t been that kind to us like all the other years + we’ve got our share of stomach bugs + colds. Trust me when I say, the kids usually don’t pick up the viruses that go around – this year it’s been more than usual! Throughout the bugs that they’ve had, I’ve been sipping on some of this Yogi tea and it’s nipped these viruses in the butt when I feel something coming on. I’ve been drinking a cup before bed + results have been pretty amazing! The flavors in it reminds me of winter, like clove, nutmeg, elderberry, licorice, ginger, etc. We see a lot of these spices during baking + now I have them in tea form and LOVING THEM! I highly recommend getting this tea to help your immune system going this winter! Marshmallow Root  No, it doesn’t taste like marshmallows, but marshmallow root tea is next up! I love this tea for the mucilaginous properties, which means it’s very soothing to the GI tract. It’s actually a tea that is a part of my gut protocol for healing leaky gut. I also love marshmallow root tea for those occasional sore throats that you might come across in the cold weather. You can think of it doing the same thing it’ll do in the GI system, it will help coat the throat! If you’ve heard of Traditional Medicinals Throat Coat, you’ll see that marshmallow root is in that blend! It honestly doesn’t taste like much – sorry to burst your bubble if you were excited about a tea that might taste like marshmallows, but I love it + I find it’s easier to get the kids to drink because the taste isn’t strong! Dandelion Root Ya’ll definitely have heard me talk about dandelion root tea before because of its supporting the liver properties! After alcoholic drinks (maybe one too many) with all the holiday parties that you are going to, loving your liver extra hard this winter is vital! Don’t abuse your major detox organ! I buy the roasted dandelion root to make some dandelion lattes, which are on the blog, for some caffeine free drinks in the morning. This is seriously one of my favorite teas and I refuse to run out of it because I love it SO much! Don’t forget that with any of these teas that you brew – you are more than welcome to turn it into latte form, add some vanilla extract, or extra cinnamon spice to make fun twists on these teas. I see alot of holiday blend teas throughout coffee and tea shops and the grocery store, but I just want ya’ll to still be label readers and make sure that your tea is made with organic herbs when possible and doesn’t any extra artificial sweeteners or flavors. I buy organic because teas can easily be a place where you might not think of pesticides leaching into your drink from the herb itself and the bag that the tea is in.  Loose leaf herbs will be your safest bet with a ceramic tea cup with infuser. I also use an electric tea kettle to help heat up the water to avoid using the microwave. If you have any questions, don’t hesitate to email me at lahana@thrivalnutrition.com.

Connect with Lahana on Facebook, Instagram, and her blog! Don’t forget to book your free 15 minute phone call to let us know what health issues you’re looking to improve with food as medicine + we’ll share how we can help you start feeling better! Welcome to the Thrival Nutrition Podcast with me as your host, Lahana Vigliano – the owner of Thrival Nutrition and a board certified clinical nutritionist! We’re on episode 143 talking about eating healthy on a budget! This is a very popular topic that I got to talk about requested by YOU, tribe! Thankful for all your suggestions all the time + know that whatever you recommend – I’ll put into queue, so I can serve you! Before we start, I wanted to make sure that I mentioned that we have gift cards now available for stocking stuffers! You can purchase them in any increments of $25. They are actually a legit physical card that after you purchase one – I mail it to you, so you can put it in a Christmas Card, Birthday Card, etc. you name it and gift someone the gift of health. They can use this towards any appointment or package with me that they want to. Email me over at lahana@thrivalnutrition.com or go to our contact page and send us a message there!  I’ve actually talked about this I think when I first started podcasting and even did made a little freebie on it that I gave away via your email. One thing that I will start with before going into our budget-saving tips is to be REALISTIC about the amount of food your family consumes (including restaurants!) and putting buying healthy food as a top priority. This is something that my husband struggles with sometimes to this day, because he sees food coming in and then coming out in a stool. His thinking is “why are we paying so much again?” It’s a constant reminder to tell him WHY we put more of our budget towards quality food. Pay now or pay later. So, I want to let you know I UNDERSTAND, we’ve been there with a small budget and worked our way up to where we are now. We were that typical standard American eating family buying mostly processed foods and toiletries and skidding by on $100-150 per week. Granted, it was only three of us back then and Isaiah was a BABY, so really it was only Doug + I eating. Now, we buy all organic, grass-fed pasture raised foods that are wholesome and even some of the healthy packaged foods. Our budget is about $1200 a month to be completely transparent. (Trust me when I tell you that we HAD many many fights about the food budget, as I became more aware of how bad we were eating during my degree program). We’re a family of four and we all are HUGE eaters (even my almost five year old). Now if you’ve made healthy eating a top priority + you’ve sacrificed in other areas to bring more money into the food budget if you need to + you still need to cut costs somewhere – let’s begin! Buy Bulk! This is the MOST common budget saving tips you’ll find online, because bulk is best. Let’s be real! Granted you may be short on space if you live in an apartment, so you might have to get creative with where you’ll put things, but bulk is definitely where you’ll save the most money! This can mean shopping at Costco or it could mean just shopping at your local grocery store in the bulk section – which is the aisle with all the bins. You can find grains, legumes, dried fruit, etc. This also is the same mindset for buying meat in bulk. If you can connect with a local farmer who raises grass-fed beef, this can save you money per lb because a grass-fed steak at Whole Foods is like $20 a lb. You can get it at a local farmer for half the cost. Buying ground beef is usually cheaper too than buying steaks if you really need to cut cost. And buying chicken thighs or even a whole chicken is a better and cheaper option/bang for your buck than chicken breasts.  I buy my grass-fed whey in bulk and it’s about $60 for a 5 lb container. BUT, you guys, that is only .78 cents per serving. This is a great way to add good quality protein to a plant-based lunch (like a salad) versus a chicken breast. Organic or No? This leads me into answering the question “organic or no?” or “grass-Fed or no?” I recommend to only buy organic animal products that are grass-fed or wild caught. Since animal products can easily become tainted and conventional animal products can be more inflammatory than organic ones, I find this area is really hard for me to recommend that this is an area you can cut corners. So again, finding a local farmer or staying up to date with deals at your local store or shopping at places like Trader Joe’s, Aldi, and Costco. These are the places that I’ve found good quality at a good price! With produce on a budget, you can easily follow the dirty dozen list at EWG.org.  Buying Frozen And/Or In Season I HIGHLY recommend buying in season produce. When you try to buy out of season, like berries in the winter, you’re most likely going to be paying double and the taste stinks and the nutrition actually isn’t as high as it is when a fruit is in season! If you do want to buy a fruit or vegetable out of season, check out the frozen section!  You can find berries year around in the frozen section, for example and pay half the price. Frozen produce is *usually* inexpensive.  You can also even plan for your meals to be based on local sales. If you know ahead of time the sales that your store is going to have with produce and meats, you can work around those savings! Only Buy Necessary Items What I mean by this is buying produce, quality meats, grains, legumes, your basics. What that doesn’t mean is the “organic” processed foods – crackers, chips, etc. You’ll never hear me recommend buying regular processed food regardless – budget or not. But the organic packaged foods is where you’ll spend the most money with the least amount of nutrition in return. So, does that mean that you’ll have to be a little cooking more? Most likely – because for example, you won’t have ready made granola bars to snack on, you’d have to make them if you really like them. I do want to say – there is always a sacrifice on some end. You’ll either pay for the convenience of having something ready (that’s the whole restaurant industry right?!)or you’ll “pay” in your time. I do find that when you only buy the NECESSARY items – like the produce, meats, grains, etc. you’ll be eating a more nutrient dense diet that will save your health + money in the long run. Incorporate Plant Based Meals Don’t get me wrong – I think meat has 100000% has a place in our diet as humans. I actually don’t recommend a vegan diet, but if you’re on a strict budget, make sure you make some meals without meat because meat will probably be the most expensive part of your bill. If you do okay with rice with soaked legumes or quinoa, use that to create veggie bowls! I personally still recommend for the majority of people to avoid wheat because of inflammation and what it triggers in the gut.  Eggs aren’t plant-based, but they are a wholesome non-meat protein source that you can whip up easily and add to dishes – think hard boiled on top of salads, frittatas for brinner, etc. If you can find a local farmer, you can usually find good quality eggs for an amazing price! I remember I used to get mine for $4 a dozen! If you have to buy the cheapest eggs to afford them, do it. It’s better than Cheetos or hamburger helper. Other I definitely wanted to cover some of those shopping tips because that’s where you’ll be saving the most money! Some other tips I have for you are to meal plan – this is ESSENTIAL in making sure that you aren’t running out to grab a bite to eat because you have no idea what you were making for dinner and you don’t have anything thawed. FUTURE THINKING YA’LL! Don’t ever shop hungry. You will 10000% be buying foods that you really don’t need, but sound good. Personal experience here.  I know you might already be used to this if you shop at Aldi or Trader Joe’s, but buying a generic label will also save some dollars in your wallet! Like with any other product, a “name brand” will usually always cost more and that doesn’t mean that it tastes better either. And the worst thing you can do is waste food – so make sure you are only buying enough for what you can eat in a week. Since you’ll be eating more wholesome real foods, you’ll have to shop a little* bit more frequently to make sure you’re sticking with fresh produce! Wasted food = wasted money. I hope I gave you some useful tips on how to save some money in grocery shopping and your budget. BUT, I seriously want to encourage you to re-look at your budget if you haven’t in a while and see if there is any way you can sacrifice in other areas to get good quality food in that body. Your health is EVERYTHING – we truly don’t understand the importance of it until we lose it and it’s too late. OR we end up spending that money we’re trying to save on doctor bills because we’re sick all the time. You might be really surprised how that coffee here and there or those meals out to eat could put some extra dough in bringing home the good stuff for you and your family. I’m glad I could touch on this topic again before the new year! I’ll catch you guys next week! 

BOOK YOUR FREE 15 MINUTE APPOINTMENT! Connect with us over on Facebook, Instagram, and the blog! —- Welcome to the Thrival Nutrition Podcast with me as your host, Lahana Vigliano, the owner of Thrival Nutrition and a Board Certified Clinical Nutritionist. We’re on episode 141 talking about birth control and lessening the negative effects of it, if you decide to stay on birth control. First before getting into things you can do to help lessen the effect of birth control, I want you to question about why you are on birth control. As a nutritionist and someone who is more “crunchy” and natural, I believe that there are better natural ways of birth control that won’t harm your hormones and your health. Because let’s be real, no matter what you do to lessen the negative effects of birth control – it’s still a synthetic hormone in your body and will naturally increase your risk of cancers, strokes, and other health issues. I will always advocate for something more natural when you aren’t facing death.  You might be on birth control because you want to stop a pregnancy from happening. While I won’t go into detail about natural birth control methods in this episode, I just want you to feel empowered that THERE ARE EFFECTIVE natural birth control options out there and which one works for you might be different for someone else. I will highly encourage you to look and research into those, but if you find that the pill is something you want to choose, we’ll get to what you can do in this episode to lessen the effects of the pill. If you’re on birth control because your doctor put you on it because you had rough periods/PMS or to “balance your hormones”, I want to encourage you that birth control is not the answer. Taking birth control for this reason is simply masking the symptoms of an underlying hormone problem. You are delying the inevitable when you get off your birth control. Symptoms will come right back and the problem will still be there. I want to encourage you that you don’t have to suffer from a painful period or PMS or have this imbalance the rest of your life. I’ve personally seen painful PMS be gone with clients who focus in on diet, stress, exercise, sleep, and living a healthy lifestyle. Granted, it’s not as easy as it sounds. It takes a personalized approach for what is going on with you to be effective in balancing and supporting your body. (Which is why I am here!) Shameless plug, but if that is you, I would love to work with you to support your body with food and herbs to get your body back in balance. Book your free 15 minute phone call to see how I can help you. I’m here to be completely real and raw with you. Okay, so getting that out of the way. Let’s talk about lessening the negative effects of birth control if you do find that this is the route you want to take.  Nutrients Birth control is a total robber of your folate, magnesium, other B vitamins, vitamin C, vitamin E, selenium, and zinc! This lowers your immune system, your energy, and honestly, almost every other thing in your body. These are NUTRIENTS that are needed for our body to function in every way. The best way to try to avoid major nutrient depletions are to have a nutrient-dense diet (of course, this will be my answer for everything!), which means to have half to three quarters of your plate filled with veggies! Also, taking a good quality multivitamin on top of that. Another shameless plug will be that I recommend our Thrival Nutrition Daily Multivitamin on Amazon! (This will be back in stock at the end of November/early December – I wish I had more control over the process, but with the holidays it can set some things back!) Total bioavailable nutrients and at levels that can help decrease nutrient depletion that birth control will rob. Increase Antioxidants Because some of those nutrients I mentioned are depleted, like Vitamin C + E (which are antioxidants too!), you can betcha that other antioxidants in your body are decreasing as well! Antioxidants are our body’s bodyguards from free radicals. Free radicals job is so seek and destroy cells + DNA – increasing our risk for cancers and other chronic diseases.  Supplementing with extra antioxidants can help reduce the risk of negative effects that come from the birth control pill. Here I go again saying – STARTING WITH A NUTRIENT DENSE diet first! If you need help with this and need a little more hand holding than me telling you, girl I understand! Book your free phone call!  Some antioxidant supplements that I love are: Liposomal Vitamin C (I would take this on top of taking my multivitamin) Liposomal Glutathione EGCG Turmeric Resveratrol CoQ10 Love Your Liver Our liver takes a hit from all the “pollution” in the world – from diet, environment, medications, you name it. This is why I recommend to do what you can to help love and support your liver because let’s be real….there are things that we don’t have control over and we need to be functioning optimally for when we come into contact with those things. The liver is our biggest detoxification organ. Hormones are detoxed through the liver and into the GI tract (which we will talk about next!). If your liver is feeling pretty burdened, guess what? Your hormones are just building up further creating a hormone storm when they are trying to be detoxed and eliminated from the body. I wrote a whole blog post on supporting the liver over on another post. And I also talked about it with Nicole Fennell, RD from Chews Food Wisely on the podcast!  A couple of tidbits from those are to eat tons of cruciferous vegetables. I’m talking eat 1-2 servings PER meal. Incorporate them into your diet – breakfast, lunch, and dinner! Yes, you can/should have veggies in the morning – think smoothie if you can’t handle the thought of it in your eggs or breakfast. Cruciferous vegetables are broccoli, cauliflower, brussel sprouts, kale, cabbage, bok choy, collards, and other green leafy vegetables. Some supplements that I love to further help support your liver are.. NAC Milk Thistle Dandelion Root Lattes And don’t forget to eat those high quality proteins – like grass-fed beef, pasture raised chicken, wild caught fish for those amino acids and healthy fats. Add some avocados and coconut oil in there while you’re at it! Love Your Gut Birth control, unfortunately, destroys your microbiome. The hormones in birth control can contribute to opening up your intestinal lining and cause inflammation all up in your gut! Dr. Khalili did a study on the connection between birth control and colitis + Crohn’s. It can really throw a wrench in your balanced gut bacteria. Remember, we want balance. We’ll always have bad bacteria and good bacteria, but we can’t allow the bad bacteria to outweigh the good bacteria. You guys know that I’m constantly talking about gut health and how it relates to practically EVERYTHING. Some ways that you can love your gut is eating a nutrient dense diet (again I’m a repeating myself, but I will until I die!), drinking/eating bone broth, eating fermented foods, and taking some gut-loving supplements: Probiotics L-Glutamine Marshmallow Root Tea I actually offer my gut protocol that I use for my clients on my website – this is without any additional support – just the protocol in case you are looking to support your gut on a more therapeutic level. You can get it over on my website!

Lahana Vigliano is a holistic clinical nutritionist and founder of Thrival Nutrition. She helps women + men take back their health by combining their biochemical individuality with our ancestral roots. She believes that the whole body approach is necessary to create a lifelong healthy lifestyle, which includes nutrition, exercise, sleep, and stress management. She is the creator of Thrival Nutrition Supplements + host of the Thrival Nutrition Podcast. Outside of Thrival Nutrition, she is a wife + mama of two. Find Lahana at Thrival Nutrition over on Facebook, Instagram, and her blog! www.facebook.com/thrivalnutrition www.instagram.com/thrivalnutrition www.thrivalnutrition.com