Bloating refers to the feeling of fullness or swelling in the abdomen, which is caused by the buildup of gas or air in the digestive system. Bloating can be uncomfortable and may cause your stomach to appear larger than normal. It can be caused by a variety of factors- a combination of a good diet, sleep, and drinking enough water should alleviate most cases. Try a lower carbohydrate diet that is high in foods with potassium. Avoid high sodium ingredients. We recommend avoiding excessive amounts of grains and flours, pastas, breads, legumes, fruit, dairy, sugar, processed foods, crackers, breads, chips, soy sauce, ketchup/mustard, olives, and capers.

Fatigue is a state of exhaustion that can result from lack of sleep, exertion, stress, depression, and poor nutrition. In addition to sleeping more and staying well-hydrated, it’s important to avoid skipping meals and having a diet with enough iron, folate, thiamin and vitamins B12 and B6. These can be found in red meat, leafy greens (better absorbed when eaten with source of vitamin C), whole grains, pork, nuts and seeds, potato, banana, salmon, legumes, chicken, fish and shellfish, and nutritional yeast. Yes, you can’t eat the same thing every day :)

If you are breastfeeding, cutting down on calories aggressively will also hurt your milk production. It may also deprive you from nutrients you need to feel good and this can affect you both physically - at a time when you’re healing and not sleeping much! - as well as mentally. While lactating, you need a balanced nutrient dense diet high in fruits, vegetables, and whole grains that will have ample nutrients to support you. Make sure you drink ample amounts of water as well!

Muscle cramps are involuntary, painful contractions or spasms of a muscle or group of muscles. They can occur in any muscle, but are most common in the legs and feet. Muscle cramps can be caused by a variety of factors, including dehydration, muscle fatigue, electrolyte imbalances, poor blood circulation, and nerve compression. Certain medications and medical conditions such as diabetes and kidney disease can also increase the risk of muscle cramps. Make sure you drink enough water and also include electrolytes in your diet, such as sodium, potassium, calcium, and magnesium, as they help regulate muscle function and prevent cramps. They are found in ingredients such as bananas, avocados, nuts, seeds, and leafy greens.

To gain muscle mass, you need to train right and you need to eat enough calories and protein to sustain muscle growth. Does it mean you should eat unlimited amounts of protein? No, any excess protein will be stored as fat. It’s also important to take in enough carbohydrates and fat to support energy levels and overall health. These nutrients also contribute indirectly to muscle growth and repair.

After giving birth, there is the temptation to drastically cut down on calories to shed the pregnancy weight. This can be problematic because your body is in full recovery, and you have physically and mentally demanding requirements that often involve operating on very little sleep. Cutting down on calories too aggressively even when you are not breastfeeding can lead to postpartum depression and your body taking longer to heal. You can absolutely get back to being in shape, it’s important to do it the right way.

Nutrition is crucial during pregnancy to support the health of both the mother and the baby. We recommend you eat a balanced, nutrient dense diet high in fruits, vegetables, whole grains, and essential omega-3 fats that will have the fiber you need for regularity, and the nutrients to support you. Talk with your doctor to see if prenatal vitamins can help make sure you have adequate calcium, folate, and iron. Avoid any raw or unpasteurized dairy as well as soft cheeses, raw fish, and processed meat.

Achieving healthy skin, hair, and nails goes beyond topical treatments. Nourishment from within is crucial, and a well-balanced diet with nutrient-dense foods is essential for their health and appearance. Drastically cutting calories or neglecting nutrient density is counterproductive. Instead, focus on a meal plan rich in biotin from foods like eggs, nuts, seeds, and sweet potatoes, which promote healthy hair and nails. Additionally, incorporate collagen-boosting foods like bone broth, citrus fruits, and vitamin C-rich options to support skin elasticity and repair. By prioritizing proper nutrition, you support collagen production, strength, and integrity, ensuring your skin, hair, and nails radiate natural beauty.

Living busy lives, it’s normal to experience a certain amount of stress. But when its chronic. it can be very draining and affect your overall health and mood. While you’ll ultimately want to eliminate the sources of your stress, there are also some strategies to help manage it. Regular workouts, drinking enough water, sleeping enough, and eating right all help. From a nutrition standpoint, you’ll want foods that are high in vitamins B12 and B6, such as animal proteins, spinach, potato, banana, salmon, sunflower seeds and nutritional yeast.

Many people think that just going to the gym will help them achieve weight loss. While you’ll get more toned, you must also be in a calorie-deficit in order to lose weight- meaning the calories of your daily food intake are lower than the calories you burn every day. There are usually 2 temptations: drastically cutting down on calories, and not being careful about the nutrient density of the foods you eat. Both are counterproductive and usually lead to weight gain instead.