Park City Wellness Winter 2020 Newsletter
WINTER 2020 NEWSLETTER
Greetings from Salt Lake City, Utah…
I recently relocated from Park City to Salt Lake City and am loving my new home among the foothills of the Wasatch Mountains. It truly is a triathlete’s play ground and I continue to be enamored with the mountain life. Winter doesn’t usually connote a time of change and new beginnings but such is life and I am going with the flow of it. Similarly, I find many of my clients are finding themselves in a time of transition, new beginnings and uncharted territory at this time of year. Thus I’ve included some resources in this ‘Winter Wellness’ edition of my quarterly newsletter that will help you navigate change with resiliency, energy and vitality from a nutritional, physical, and mental “health-point.” Read on for more…
In health,
Jen Lentzke
NUTRITIONAL RESILIENCY: It starts with your microbiome!
The microbiome (aka all the bacteria which live and flourish in your gut) is the “next step” in the future of nutrition and health. Research on the role of the microbiome and health continues to proliferate, namely in the areas of wellbeing, immunity, mental health and aging. The best way to promote a healthy microbiome is through making changes to the foods you eat and optimizing nutrition. The basics: reduce your intake of processed, packaged foods while increasing your intake of whole foods that are closest to their natural form as possible. Additionally, consuming foods high in prebiotics (simply put, most fibrous vegetables) and probiotics (kefir, yogurt, kombucha, kimchi and other fermented foods) will help boost the ‘good bacteria’ in your gut. There is some research showing that taking a probiotic can help as well, but there is nothing as powerful as whole foods with vitamins, minerals and enzymes in their most natural matrix to optimize your health.
When I see a client change his or her diet in favor of promoting the proliferation of good bacteria the benefits are remarkable: increased energy, better mood, optimized metabolism, better sleep…the list goes on and on. So let’s start the year of right and tend to the health of our…gut!
WINTER RECIPE: No Fuss Beet Chips
Speaking of gut health…beets are a great way to increase your intake of “good bacteria-promoting” vegetables. Here is an incredibly simple recipe for beet chips:
6-7 cooked beets (easily found in the produce section already peeled and cooked)
Avocado oil
Sea Salt
Rosemary or any other herb or spice you want to add for flavor
Sliced cooked beets into 1/8 inch slices and place on a baking sheet. Spray or brush avocado oil over the beets, season with salt, herbs and spices and bake at 400F for 15-20 minutes. Let cool in the oven for maximum crispiness. Serve with hummus or smashed avocado for a health snack.
WINTER WELLNESS TIP: Stay Active…Outside
I know, I know. It seems like the simplest piece of advice coming from a dietitian…stay active! But often times the shorter and colder days of winter can trick our bodies into ‘hibernation mode.’ For most, including those folks in the snowy states, this can be one of the best times of year for getting out and enjoying the fresh, dry air. Choose an activity that you love: walking, snowshoeing, running, skiing, etc. and enjoy 20-30 minutes, 3 days a week of your favorite outdoor activity. Studies show that getting outside and moving your body for just 15 minutes a day can help to control cravings, boost mental health and increases productivity. Let me know how you plan to stay active outside this winter. See you out there!
MENTAL HEATH CORNER: Solitude
There’s a fascinating book I’ve read many times over called “The Blue Zones.” In it the author describes areas of the world where there are the highest number of ‘centenarians’ (aka individuals who live to be 100 or more years old). One commonality amongst the communities in the blue zones is “community.” That is to say, connecting with others can keep us young and mentally healthy! However, one area we often struggle with in our “digitally connected” society is solitude. Solitude entails time alone with one’s thoughts, imagination, and emotions without intake of additional information, feedback or input from outside sources. Having marked periods of solitude throughout one’s week has been proven to increase mental health and wellbeing. Taking 10 minutes of your day where you are with your thoughts in silence is similar to a daily “mental detox” for the brain. It may sound odd, but try it. You just may notice yourself breathing deeper, your body relaxing into itself and your emotions stabilizing as your brain is allowed the time to process without interruption. Sounds amazing, right?
Want to learn more about what I am doing in Salt Lake City? From wellness to nutrition to fitness and more, I can help you achieve your health goals today. Learn more below: