Nutrition: The Foundation of Health and Vitality

Nutrition is essential for our survival, providing the nutrients our bodies need to grow, repair, and stay energized. We get energy from food, sleep, and sunlight, so it’s important to ensure we’re giving our bodies what they need to not just survive but to thrive. This blog is the first in a series about the pillars of health here at Uplift For Her. If you've worked with us before, you’re likely familiar with our five foundational principles: nutrition, body movement, gut health, sleep, and nervous system regulation. We've also added another critical pillar—Detox. While we’ll cover each of these topics in future blog posts, today let’s focus on the importance of nutrition.

Navigating the World of Nutrition

In today's world, nutrition can feel overwhelming. With varying opinions on the "best diet," the challenge of avoiding processed foods, the debate over organic versus non-organic, and the abundance of additives and chemicals in seemingly healthy foods, it's no wonder many people are unsure where to begin. At Uplift For Her, we emphasize the approach of adding in more foods—specifically those that nourish and fuel the body. By focusing on foods rich in protein and fiber, you’re giving your body what it truly needs, and in doing so, less room is left for foods that don’t serve your health. Over time, the less beneficial foods will naturally fall away, making space for nourishing options that support your long-term vitality.

The Power of Protein

Protein is a critical building block for all cellular processes, playing an integral role in nearly every function of the body. It’s especially important as we age because maintaining muscle mass becomes more challenging, and muscle growth can slow down. We recommend aiming for around 100g of protein daily, though individual needs may vary depending on body weight, health goals, or specific health conditions.

Not all proteins are created equal, however. We encourage our patients to prioritize high-quality sources of protein, such as lean, grass-fed, pasture-raised meats, pasture-raised eggs, organic plants, and nuts and seeds that are not coated in inflammatory seed oils. If you are vegetarian, make certain you are eating enough protein and a good balance of amino acids. If you're unsure how to meet your protein needs, you can work with our registered dietitian, Olivia, to create a personalized plan. 

A Note on Protein Supplements:
While protein shakes or supplements can be useful for adding an extra serving of protein, we don’t recommend relying on them as your primary source of protein. Whole foods provide not only protein but also a host of essential vitamins, minerals, and phytonutrients that supplements simply can't replicate.

The Role of Fiber

Fiber is another critical nutrient that supports overall health, especially gut health. Found in fruits, vegetables, nuts, seeds, lentils, and grains, fiber is essential for maintaining a healthy gut microbiome and supporting metabolic function. Fiber helps nourish the beneficial bacteria in your gut and promotes regular, healthy bowel movements.

We recommend aiming for 25-50g of fiber daily, with a goal of eating 7 different servings of vegetables a day and 30 different plants throughout the week. While this might sound challenging, starting by adding one serving of fruits or vegetables to each meal can be a simple, sustainable step toward reaching this goal. Look for the simplest way possible to add vegetables: 

• Snack on celery while making dinner 
• Take frozen peas to lunch 
• Eat 1 carrot on your way to work. Think simple! 

If you’re struggling to get fiber in, consider bridging the gap with a fiber supplement like this one, Fibermend on Fullscript.

Why Plant Diversity Matters:
Plant diversity is crucial because it offers a wide array of vitamins, minerals, antioxidants, and phytonutrients, which all contribute to reducing inflammation and oxidative stress in the body. Additionally, eating a variety of plants supports a diverse gut microbiome, which is linked to improved digestion, immune function, and even mental health. Beyond the personal health benefits, promoting plant diversity is also good for the planet. Diverse crops help maintain resilient ecosystems and promote sustainable farming practices, supporting the long-term health of the earth.

Minimizing Inflammatory Foods

By prioritizing nutrient-dense foods, you naturally create less room for foods that could harm your body’s cellular processes. One category to watch out for is inflammatory seed oils, which are commonly found in processed foods. These oils, such as soybean oil, safflower oil, sunflower oil, and highly processed canola oil, are often high in omega-6 fatty acids, which, when consumed in excess, can contribute to chronic inflammation.

Many of these oils undergo extraction methods that use high heat and chemicals, leading to the formation of trans fats—substances strongly linked to inflammation, cardiovascular disease, and other chronic health issues. These inflammatory seed oils are typically found in:

• Chips
• Crackers
• Baked goods
• Fried foods (fast food or frozen items)
• Salad dressings
• Sauces

Healthier Alternatives

Instead of seed oils, consider cooking with or using healthier fats such as:

• Olive oil (extra virgin)
• Avocado oil
• Coconut oil (in moderation)
• Flaxseed oil (for omega-3s)

These fats are not only more stable but also provide a range of beneficial nutrients that promote better overall health.

Support Along the Way

At Uplift For Her, we are here to help you make informed choices and create lasting change in your nutrition. Whether you’d like personalized guidance from our registered dietitian and health coaches we offer various ways to support your journey. You can schedule an Annual Health and Wellness Check with our nurse practitioner, Jennifer, to evaluate your nutrient status through lab work, or if you're interested in sustainable weight loss, we offer a digital course that provides more in-depth guidance. 

Conclusion

Nutrition is the cornerstone of health. By focusing on nutrient-dense, whole foods, incorporating more plants and fiber, and choosing high-quality protein sources, you can provide your body with the building blocks it needs for vitality. While navigating modern nutrition can seem complex, focusing on what nourishes your body and embracing a more sustainable approach can lead to lasting benefits. Start by making small, intentional changes, and remember, you don’t have to do it alone. We're here to guide you every step of the way toward a healthier, more balanced life.

Check out some of our favorite food products from Just Ingredients like the chocolate protein powder or their protein pancake mix.  Use code "UpliftForHer" at checkout for an discount on any Just Ingredients products. 

If you’re looking for more information about nutrition or would like to learn more about our registered Dietician, check out our podcast at https://www.upliftforher.com/podcasts/uplift-for-her/episodes/2148887880