Written by Kathy Maibaum-Perryman, CFNC – A deep passion for mental health and well-being. Using nutrition and lifestyle interventions to support mental wellness and help individuals achieve holistic health.
If you have a question or a nutrition subject you want Kathy to explore for you, send an email to ‘Ask Kathy’ at: BeYourBest344@gmail.com and she will share it to the NAMI Contra Costa Newsletter and Website.
What is Functional Nutrition?
In my own words, Functional Nutrition is the science of nutrient dense foods, supplements, adaptogens, environment, epigenetics, gut health, and relationships, and how it all is connected to build optimum overall health. It is being mindful of how you want to improve your physical and mental health by knowing how functional nutrition works with your body, removing or minimizing the culprits and replacing or adding healthy habits, nutrient dense foods, exercise, hydration, etc. to meet your health goals.
So many things can affect the health of the mind and the body, and some things we do not have control over like genetics. There are many things we do have control over, such as removing sugary sodas and replacing it with water. Being aware of how food and the environment can affect your health can empower you to make healthy decisions. This is illustrating how small adjustments can yield significant health benefits.
Functional Nutrition looks at the whole person, not just the symptom. Functional Nutritionists will look at the health history, epigenetics, inflammation, toxins, etc. to discover the root cause of the disease. The goal is to make the connection or connections and create an individual plan to be successful in achieving optimum health.
The Benefits of Healthy ‘Fats’
The benefits of healthy fats are what we need for brain health, since the brain is made up of 60% fat, so it is important to be mindful to add it to your meals. Healthy fats also helps maintain healthy cholesterol levels, hormonal balance, and help you feel full longer to avoid in-between eating. These are just a few benefits for optimum health by adding healthy fats in your diet to improve your immunity, heart health, and reduce inflammation.
What are ‘healthy fats’? Healthy fats are listed as ‘monounsaturated fats’ which are found in foods such as salmon, mackerel, almonds, grass-fed butter and ghee, and surprise, dark chocolate.
When you plan your meal or order at a restaurant, be mindful and add something good to your body and brain. It can be simple to add guacamole or sliced avocado to a salad or sandwich, to skipping a creamy dressing to an olive oil dressing.
Consistently making mindful adjustments will pave the way for achieving your health goals, and discovering new and delightful ways to prepare and enjoy nutritious foods will be an integral part of your journey.
How to Add Healthy Fats
Healthy Fat Suggestions
Snacks: Dark chocolate (70% cocoa in moderation). Nuts and nut butters with no added ingredients. A sweet snack is bananas and peanut or almond butter and sprinkle with some chocolate chips. Drink chia water, add ½ a teaspoon of chia seeds to 8 oz of water and let it sit for 5-7 minutes before drinking.
Substitutes: Splash olive or avocado oil on your food and include it in your cooking. Make your own salad dressing by mixing olive or avocado oil, apple cider vinegar or balsamic vinegar, fresh or dried herbs and mix well. Use grass-fed butter or ghee when cooking or baking – no margarine.
Be adventurous and try something new! Avocado toast with sardines and add an egg. A chia bowl with nuts and fresh fruit.
