Expert Contribution

Better Choices in Bad Situations & a Metabolic Shift!

Healthy eating is always about making the best food choice in ANY given situation, even when all the options in front of you are less than great. So, how can you make the best of the worst choices in those situations? 

  1. Focus on fresh herbs for their high Vitamin C and mineral content. Rosemary, parsley, thyme, sage, mint and many other herbs have health benefits, especially if consumed raw, so do not skimp on those at the store. Garlic is a well-known natural immune booster and detoxifier, so make sure to integrate both raw and cooked garlic into your meal in some way. 
  2. Make mushrooms (Shiitake and Turkey Tail) the star of one of your daily or weekly meals. Not only are they naturally high in Vitamin D, which is vital for immune health, but they also have many other immune boosting effects, and some are even being researched for cancer prevention. 
  3. Making a robust salad or having most of your side dishes be vegetables can go a long way towards keeping your meal balanced and staving off the sugar cravings later. 
  4. Be wary of your drinks. Whether you are doing cocktails or apple cider, all those contain sugar so be mindful of your serving sizes. 
  5. When making those delicious desserts, add less sugar. Generally, when baking, you can have some flexibility with the ingredients without upsetting the whole balance of the recipe, so add anywhere from ¼-1/2 cup less sugar than the recipe calls for to reduce your overall sugar intake. As a bonus, try gluten-free flours and dairy alternative milks as these can reduce your body’s overall inflammation burden.
  6. Hydrate yourself. Remember that even if you overdo it on the sugar, you can lessen the effects on your blood sugar levels by drinking plenty of water and “diluting” the sugar, in a sense. Being sufficiently hydrated also helps with the inevitable sugar crash after the sugar high. 
  7. Shelise is a registered dietitian who studied at UC Davis and has had an interest in nutrition from a young age. As an RD she works with other functional medicine practitioners at Body Love Cafe to help patients get to the root cause of what is keeping them from their optimal health potential. Fasting with Food – A Metabolic Shift for Anti-Aging and Weight-Loss Resistance February 17 – March 10th 

    Shelise is leading a small group of participants through this 3 week course that includes all the food for a 5 day Fasting Mimicking Diet. A great way to create a metabolic shift in a quick and safe way. 

    It’s the only scientifically tested fasting diet utilizing funding from the National Institute of Health and research through the University of Southern California. 

    Benefits include healthy aging (cleaning and rejuvenation of cells), enhanced performance (mental clarity, focus, energy), & weight loss results (on average 5 pounds, particularly belly fat while protecting lean body mass). 

    Space is limited, please reach out with questions to Team@BodyLoveCafe.com. 


    By Shelise Irby, RD with Body Love Cafe 


About The Author

Functional Medicine & Nutrition
Dr. Brandy Zachary, DC, IFMCP
Body Love Cafe
925-788-6300

Dr. Brandy Zachary, DC, IFMCP discovered the power of Functional Medicine first hand when a “mystery illness” left her declared permanently disabled. Unwilling to accept that diagnosis, she fought back and launched Body Love Cafe, an award-winning holistic health clinic.

BLC is all about natural medicine that meets cutting-edge science to provide answers as to why you don’t feel well. We hear you. We see you. We believe you. It’s not in your head and we’ve got the technique and labs to show why.

Patients have said “Dr. Zachary figures out why you feel like crap but your MD says you’re fine.” 

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