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Hello ,
The weekend almost snuck by with out me pushing "send" on the Weekly ISH Member email. This one is chock full of goodies, so I will keep my message short.
Check out Nutrition Corner with Kim, ISH Nutritionist below!
Fall is in the air and so are the bears! Check out the picture from Ali, ISH phlebotomist!
Don't miss this Tuesday's Group Visit, Kathryn Samaltanos, is back (by ISH Member popular demand) to share a group EFT (Emotional Freedom Technique/Tapping) process. This will be Kathryn's 3rd generous offering to ISH Members.
What is EFT?
EFT, or Emotional Freedom Techniques, is a therapeutic approach that combines elements of psychology and acupuncture to address emotional and psychological issues. Some of the benefits associated with EFT include: reduction in stress and anxiety, alleviates depression, decreases chronic physical pain, increases self esteem and empowerment, reduces the emotional impact of trauma and increases over all well being.
Join us to experience Community and EFT this Tuesday noon, ISH Group visit.
With EASE,
~ Lynn 🌈
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Weekly MEMBER ONLY WEEKLY emails are a place to get ISH Member updates, most current happenings, a place to connect and tap in weekly to your health intentions.
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Here’s your weekly drop of health news, tips, and insights to keep you always moving toward your highest level of wellness and abundance.
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A recent study in The Lancet found that more exposure to light at
night increases the risk of diabetes—especially for people exposed to the most light from lamps, streetlights, or screens between 12:30am and 6am.
Light at night can disrupt the circadian rhythm, which regulates hunger cues, insulin release, and sugar metabolism around the clock.
Some things I recommend to support a healthy circadian rhythm include getting sunlight on the face in the morning, keeping caffeine to the first half of the day, eating on a regular schedule, and having a wind-down routine at night
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💡Pro Health Tip |
Self-care is so easy to ignore. But even small commitments add up to make a big difference. Maybe choose one of these things to recommit to this week:
✨ Morning Routine
✨ Protein with Meals
✨ 8 Glasses of Water
✨ Breathing Breaks
✨ Walk or Gym
✨ Evening Wind-Down
I believe everyone has different things that fill their cup, and what works for one person won’t work for everyone. But I encourage you to be open-minded.
If you’ve never tried sticking to a morning routine (or breaks for deep breathing or an evening wind-down), how do you know you won’t love it?
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🍽️ Recipe To Try |
High Protein Pasta Salad*
from Harvest Table Nutrition
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INGREDIENTS
Salad
3 cups high protein pasta (like a lentil or chickpea pasta) uncooked
1 cup zucchini, diced
1 cup red bell pepper, diced
1 cup baby corn, diced
1 cup black olives, halved
1 cup chickpeas, drained and rinsed
¾ cup sun dried tomatoes, julienne
¾ cup feta, crumbled
Dressing
¼ cup sun dried tomato oil
¼ cup white balsamic vinegar
½ tbsp sugar
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INSTRUCTIONS
Cook pasta according to directions on the package. When it's done, drain and rinse under cold water. Add to a large bowl, and toss with a little bit (maybe 1/2 tbsp) olive oil to prevent it from sticking.
Prepare all your other salad ingredients, all to the pasta.
Add the sun-dried tomato oil, white balsamic vinegar and sugar to a mason jar. Shake to combine
Add 3/4 of the dressing to the salad. Toss to combine. Add the remaining dressing right before eating.
Leftovers will last 2-3 days in the fridge.
*This can easily be modified to meet your personal nutritional needs!
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NUTRITION CORNER |
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Tips and Tools from ISH Nutritionist
Kimberly Leonard LDN, CNS, MS, FNTP, CNE
Kim will be sharing her expertise and guidance monthly in our Member email. Topics direct from ISH Member questions, will be reviewed.
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The Importance of Timing in Eating Habits
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When it comes to weight loss, the timing of your meals can play a significant role, but it largely depends on the individual. While intermittent fasting can be effective for some, it may not work well for others, especially those with thyroid issues or going through perimenopause or menopause. It’s crucial to tailor any eating pattern to your specific needs rather than adopting a one-size-fits-all approach.
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Considerations for Intermittent Fasting
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Personalization: Before starting intermittent fasting, consult reliable resources and tailor it to your circumstances. Mindy Pelz’s Fast Like a Girl is recommended for those dealing with perimenopause and menopause.
Breaking the Fast: Regardless of age or metabolism, breaking your fast with a balanced meal of proteins, fats, and carbs is essential. Avoid high-carb meals as your first meal after fasting.
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Common Pitfalls and Recommendations
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Meal Frequency: Some people may benefit from three meals and two snacks a day, while others do not. It's important to allow your body time to complete metabolic processes without constant food intake.
Avoid Late-Night Eating: One consistent finding is that eating late at night hinders weight loss. Aim to finish eating 2 hours before bedtime, ideally between 6:00 to 8:00 p.m., regardless of your bedtime.
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The key takeaway is that while general guidelines exist, the best approach is to find a personalized eating schedule that works for your body and lifestyle.
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Optimizing Meal Sizes & Protein Intake
for Well-being
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A common recommendation for many is to have a larger meal at lunchtime and a lighter dinner. This approach can aid digestion and energy levels. Protein intake, in particular, is crucial but often overlooked, especially as we age. Both women and men may not meet their daily protein needs, leading to muscle wasting, decreased energy, and reduced motivation.
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Key Considerations
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Protein Intake: While protein is more challenging to digest, it is essential for maintaining muscle mass and overall health. It's important not to skimp on protein, even at the last meal of the day. Adequate protein and fat intake at dinner can help stabilize blood sugar levels overnight, preventing nighttime awakenings due to blood sugar drops.
Meal Composition and Timing: A well-balanced diet throughout the day, with a focus on adequate protein intake, can help maintain energy levels and support metabolic processes.
Individualized Approach: It's crucial to tailor dietary choices to individual needs, as everyone’s digestion and metabolic requirements differ. For
specific concerns, such as digestion issues or personalized dietary planning, consulting a professional like Lynn can provide tailored advice and support. This personalized approach is key to achieving optimal health and well-being.
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COMMUNITY CORNER |
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Have you checked out ISH weekly group visits yet?
Group Visits are every Tuesday from noon-1pm
Group Visits are an amazing opportunity to get LIVE support between office visits. The first 30 minutes consist of an educational presentation and the second 30 minutes you're invited into questions, answers and community conversation. Those that utilize weekly Group Visits have the added healing benefits of community!
Have a topic you would like to learn more about?
Share ideas and check in at this LINK.
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EMPOWER 💚 LEARN 💚 CONNECT
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UPCOMING GROUP VISIT DATES
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View the Group Visit Calendar
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September 10 - IN PERSON - Guest Kathryn Samaltanos shares an EFT (Emotional Freedom Technique/Tapping) offering with Lotus Path Healing Arts
September 17 - IN PERSON - Topic TBD
September 24 - NO GROUP VISIT
October 1 - IN PERSON - How to keep your brain happy and healthy
with special guest Linda Illsley
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What is working? What feels clunky? What would you like to see in Membership? Your feedback is important to me! ISH Membership has evolved since inception and will continue to do
so based on YOU! Please take a few minutes to share your experience and FEEDBACK below.
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Feedback
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