Functional Nutrition for Postpartum Depletion

As a functional nutritionist and a mother, I know firsthand the challenges of postpartum depletion. After giving birth, I struggled with extreme fatigue, brain fog, and nutrient deficiencies that impacted both my energy and mood. It wasn’t until I took a deeper look into functional nutrition and targeted testing that I was able to fully recover. Postpartum depletion is real, and addressing it through proper nutrition, supplementation, and lifestyle practices can make all the difference.

Nourishing Diet for Postpartum Recovery

A nutrient-dense diet is essential for replenishing the body and supporting long-term health. Prioritizing whole, unprocessed foods helps restore depleted nutrient stores and balance hormones.

• Whole Foods: Focus on organic, nutrient-dense options to nourish and sustain the body.

• Fruits and Vegetables: Aim for 8-10 servings daily, prioritizing leafy greens and colorful produce for antioxidants and essential micronutrients.

• Gluten-Free Whole Grains (if tolerated): Quinoa, brown rice, and oats provide steady energy and support lactation. Non-grain starches like sweet potatoes can also be excellent choices.

• High-Quality Proteins: Incorporate grass-fed beef, eggs, organic poultry, wild-caught fish, and plant-based proteins like organic tofu/tempeh, beans and lentils. Organ meat blends can be particularly beneficial.

• Healthy Fats: Include fatty fish (salmon, sardines), avocados, nuts, seeds, and high-quality oils (avocado, olive, coconut) to support brain function and hormone balance.

• Hydration: Drink plenty of water, herbal teas, and nutrient-rich broths. A general guideline is half your body weight in ounces of water daily.

Breastfeeding mothers typically need an additional 450-500 calories per day to support milk production. Eating balanced meals with a protein source every 4 hours within a 12-hour window helps stabilize blood sugar and energy levels.

Key Supplements for Postpartum Depletion

Even with a well-balanced diet, supplementation can be necessary to restore nutrient levels.

• Multivitamin: A high-quality prenatal or postnatal multivitamin helps fill nutritional gaps.

• Omega-3 Fatty Acids: EPA and DHA (2 grams daily) support mood and cognitive function.

• Vitamin D: 2,000-4,000 IU daily, based on individual blood levels.

• B-Complex Vitamins: Including B6, folate (B9), and B12 to support energy and mood stabilization.

• Iron Bisglycinate: Iron is the most depleted postpartum mineral. If deficiency is confirmed, supplementation can help combat fatigue and boost energy.

• Magnesium Glycinate: 200-400 mg daily for relaxation, muscle function, and sleep support.

• Probiotics: 10-20 billion CFUs daily to promote gut health and neurotransmitter production. I particularly recommend Target GBX by Klaire Labs for postpartum depletion.

The Importance of Functional Testing for Postpartum Health

Postpartum depletion is often caused by a combination of nutrient deficiencies, hormonal imbalances, and gut dysfunction. Functional testing provides valuable insights into what’s truly going on in the body.

Some recommended tests include:

• NutraEval by Genova Diagnostics – A comprehensive test that assesses vitamin, mineral, fatty acid, and antioxidant levels.

• DUTCH Test – Evaluates adrenal and hormonal function to understand stress and postpartum hormone fluctuations.

• GI Map – Assesses gut health, including microbiome imbalances and inflammation that can impact mood and digestion after pregnancy.

By identifying specific deficiencies, we can create a more tailored and effective postpartum recovery plan.

Preventing Postpartum Depletion: Nutrient Optimization During Pregnancy

One of the best ways to prevent postpartum depletion is to focus on nutrient optimization during pregnancy. Many women are undernourished going into the postpartum period, leading to fatigue, mood imbalances, and prolonged recovery.

Key strategies include:

• Increasing Iron Intake: Many women enter postpartum already iron-deficient.

  • Heme iron sources (better absorbed): Grass-fed red meat, liver, chicken, and seafood.

  • Non-heme iron sources (less absorbable, pair with vitamin C for better absorption): Spinach, lentils, tofu, quinoa, and pumpkin seeds. Pair with citrus fruits, bell peppers, or strawberries for enhanced absorption.

• Maintaining Omega-3 Levels: Higher omega-3 intake during pregnancy supports postpartum brain health and reduces the risk of postpartum depression (PPD). Sources include high sources like pacific wild-caught salmon, sardines and plant based cources like walnuts, and flaxseeds.

• Focusing on Protein & Collagen: Essential for tissue repair, reducing postpartum hair loss, and supporting overall recovery. Good sources include bone broth, chicken, eggs, and collagen peptides.

• Boosting Magnesium & B Vitamins: To support nervous system health and energy production. Found in leafy greens, nuts, seeds, dark chocolate and whole grains.

• Avoiding Over-Supplementation: Some women overconsume certain nutrients during pregnancy (such as excessive folic acid without proper methylation support), which can create imbalances postpartum. Talking to a practitioner and making sure you are taking quality supplements before pregannacy us key to avoiding this.

Lifestyle Practices for Postpartum Recovery

Beyond diet and supplementation, lifestyle adjustments are crucial for postpartum healing and well-being.

• Gentle Movement: Walking, yoga, and postpartum-specific exercises can help boost energy and mood. Walking after meals to support blood sugar stabilization can be particularly helpful.

• Sleep Support: Prioritizing 7-9 hours of quality sleep is essential. Consider sleep hygiene strategies and asking for support with nighttime baby care.

• Stress Management: Practices like meditation, deep breathing, and acupuncture can significantly reduce stress and support hormonal balance.

• Social Connection: Engaging with a supportive community can reduce feelings of isolation and improve mental health.

• Mental Health Support: Seeking professional counseling or therapy focused on postpartum recovery can provide crucial emotional support.

Additional Resources

For those looking to dive deeper into natural postpartum recovery, I highly recommend these books:

• Natural Health After Birth: The Complete Guide to Postpartum Wellness by Aviva Romm

• A Natural Guide to Pregnancy and Postpartum Health by Dean Raffelock

Postpartum depletion is not something you have to struggle through alone. With the right nutritional strategies, testing, and lifestyle practices, full recovery is possible. If you're experiencing signs of depletion and need support, I’d love to help you develop a personalized plan for your postpartum journey.

Sarah Palamara, MS, CNS, Functional Nutritionist

Helping Your Picky Eater Thrive: A Guide to Pediatric Weight Gain

As a parent, it’s always tough when your little one is a picky eater. I remember feeling frustrated and worried when my toddler seemed to survive on just a few foods—nothing green, no variety in textures, and definitely no interest in meat or protein. I wasn’t alone in this struggle, and many parents face similar challenges. Over time, I learned ways to ensure my child was getting the nutrition they needed, even with their limited preferences.

If you’re facing this challenge with your own child, you're not alone. Many toddlers go through phases of being picky eaters, but with the right approach, you can still support healthy weight gain and overall nutrition. Here are a few helpful tips and tricks I’ve picked up along the way, based on my work as a nutritionist and the insights I've gained from my own experiences.

Understanding Pediatric Protein Needs

When it comes to weight gain in children, protein plays a significant role, but it’s not about the big protein-packed meals we often think of. In fact, most children only need small amounts of protein to support their growth. The Recommended Daily Allowance (RDA) for protein in children varies by age and weight, but generally, children need approximately:

• 1 to 3 years old: 1.1 grams of protein per kilogram of body weight

• 4 to 8 years old: 0.95 grams of protein per kilogram of body weight

• 9 to 13 years old: 0.95 grams of protein per kilogram of body weight

For example, if your toddler weighs around 12 kg (about 26 lbs), they would need approximately 13 grams of protein a day. While this may seem low, keep in mind that this protein need is easily met with small amounts of food, especially when you choose nutrient-dense options.

Tips for Boosting Protein and Calories

Sometimes, getting a picky eater to consume enough protein and calories requires some creative thinking. Here are a few ideas that worked wonders for us:

• Kate Farms Shakes: When your child refuses to sit down for a full meal, a shake can be a lifesaver. Kate Farms offers nutrition shakes that are plant-based and packed with protein, vitamins, and minerals. These shakes can be a great way to ensure your child is getting essential nutrients in a way that feels like a treat, not a chore.

• Add Healthy Fats: Healthy fats are key for weight gain and overall nutrition. Avocado and olive oil are perfect additions to any meal or snack. You can add mashed avocado to toast, blend it into smoothies, or top pasta with a drizzle of olive oil to increase calorie density without overwhelming your child.

• Protein-Packed Snacks: Incorporate high-protein snacks like hummus with veggies or whole-grain crackers, yogurt, or hard-boiled eggs. These small, easy-to-eat foods can pack in the protein and calories without causing the pressure of a full meal.

Making Meals Fun and Nutrient-Dense

Incorporating fun and colorful foods can make a huge difference when trying to encourage a picky eater. Here are some ideas:

• Smoothies: Blend up nutrient-dense smoothies using fruits like berries, spinach (you can barely taste it!), protein powder, and healthy fats like flaxseeds or chia seeds. You can even sneak in some oats or a tablespoon of nut butter for extra calories.

• Bite-Sized Portions: Kids often love small, bite-sized meals. Make protein-rich mini sandwiches, bite-sized omelets, or veggie patties that they can pick up and dip into their favorite sauces.

• Colorful Meals: Presenting meals with vibrant colors can catch their eye and pique their interest. A rainbow of fruits, veggies, and whole grains can make mealtime feel like a fun adventure.

3 Sample Picky Eater Recipes

Here are three simple and delicious recipes that pack in nutrients and protein—perfect for a picky eater!

1. Protein Pancakes with Oats, Banana, and Eggs

Ingredients:

• 1 ripe banana

• 2 eggs

• 1/4 cup rolled oats

• 1/4 tsp cinnamon (optional)

• 1 tsp vanilla extract (optional)

• 1 tbsp olive oil or butter (for cooking)

Instructions:

1. Mash the banana in a bowl.

2. Add the eggs, oats, cinnamon, and vanilla extract (if using) to the banana, and mix well.

3. Heat a non-stick pan with olive oil or butter over medium heat.

4. Pour small portions of the mixture into the pan and cook for 2-3 minutes per side, until golden brown.

5. Serve with fresh fruit, yogurt, or a drizzle of honey for added sweetness.

These pancakes are loaded with protein, healthy fats, and fiber, making them a perfect meal for your picky eater!

2. Easy Chia Pudding with Berries

Ingredients:

• 3 tbsp chia seeds

• 1/2 cup coconut milk or any milk of choice

• 1/2 tsp vanilla extract

• Fresh berries (blueberries, strawberries, or raspberries)

Instructions:

1. In a small bowl or jar, combine chia seeds, coconut milk, and vanilla extract.

2. Stir well and let sit for about 5 minutes. Stir again to prevent clumping.

3. Cover and refrigerate for at least 2 hours or overnight.

4. Top with fresh berries before serving.

This chia pudding is packed with fiber, healthy fats, and protein. It’s a great make-ahead snack that’s perfect for toddlers!

3. Chickpea Pasta with Olive Oil and Avocado Sauce

Ingredients:

• 1 cup chickpea pasta

• 1 ripe avocado

• 2 tbsp olive oil

• 1 clove garlic, minced

• Juice of 1/2 lemon

• Salt and pepper to taste

• Fresh basil or parsley (optional)

Instructions:

1. Cook the chickpea pasta according to the package instructions.

2. While the pasta is cooking, blend the avocado, olive oil, garlic, lemon juice, salt, and pepper in a food processor until smooth.

3. Drain the pasta and toss with the avocado sauce.

4. Garnish with fresh herbs if desired.

This creamy pasta dish is packed with plant-based protein, healthy fats, and fiber, making it a great choice for a picky eater who needs more calories and nutrition.

Conclusion

When your toddler is a picky eater, it can feel like a never-ending battle, but with a few tweaks and some patience, you can ensure they’re getting the nutrition they need. By focusing on nutrient-dense, calorie-rich foods and small servings of protein, you can help support healthy weight gain and provide a foundation for long-term growth. And remember, it’s all about finding what works best for your child, one bite at a time.

Nutrition and Supplements for Improving Egg Quality for Fertility Over 40

Nutrition and Supplements for Improving Egg Quality for Fertility Over 40

As women age, fertility naturally declines, and egg quality can become a concern, especially for those over 40 who are trying to conceive. While age is a factor that cannot be changed, a strategic focus on nutrition and targeted supplementation can play a pivotal role in optimizing egg health and improving the chances of conception.

Key Nutrients for Egg Quality

1. Antioxidants
   Oxidative stress can damage egg cells, making antioxidants crucial for protecting and enhancing egg quality. Some key antioxidants include:

   • Coenzyme Q10 (CoQ10): Supports mitochondrial function and energy production in eggs. Recommended brand: Designs for Health Ubiquinol.

   • Vitamin C: Helps reduce oxidative stress and supports overall reproductive health.

   • Vitamin E: Protects cell membranes from damage.

   • Alpha-Lipoic Acid (ALA): Enhances antioxidant activity and helps with cellular repair.

2. Omega-3 Fatty Acids
   Omega-3s, particularly DHA and EPA, support cell membrane integrity and reduce inflammation, creating a more favorable environment for egg maturation.

   • Sources: Wild-caught fatty fish (salmon, sardines), flaxseeds, walnuts, and high-quality fish oil supplements such as Nordic Naturals ProOmega.

3. B Vitamins
   B vitamins, especially folate (B9), play a crucial role in DNA synthesis and repair, which is essential for healthy egg development.

   • Ensure you're getting methylated forms of folate (5-MTHF) for optimal absorption.

   • Other key B vitamins include B6 and B12, which support hormone regulation and energy production.

4. Vitamin D
   Adequate vitamin D levels are linked to improved fertility outcomes. This hormone-like vitamin plays a role in ovarian function and egg maturation.

   • Sources: Sun exposure, fatty fish, fortified dairy products, and supplementation if necessary. Recommended brand: Thorne Vitamin D/K2.

5. Iron and Zinc
   Iron supports oxygen transport to developing eggs, while zinc plays a critical role in cell division and hormone balance.

   • Sources: Grass-fed meats, shellfish, pumpkin seeds, and leafy greens.

Supplement Recommendations

1. CoQ10 (Ubiquinol Form)
   Ubiquinol is the active form of CoQ10 and is essential for mitochondrial function in eggs, promoting better energy production and quality.

   • Recommended dose: 200-600 mg daily. Brand: Designs for Health Ubiquinol.

2. Myo-Inositol
   Supports insulin sensitivity and ovarian function, which can help improve egg maturation, especially in women with PCOS.

   • Recommended dose: 2,000-4,000 mg daily. Brand: Thorne Myo-Inositol.

3. N-Acetyl Cysteine (NAC)
   A powerful antioxidant that supports detoxification and reduces oxidative stress in eggs.

   • Recommended dose: 600-1,200 mg daily. Brand: Pure Encapsulations NAC.

4. DHEA (Dehydroepiandrosterone)
   DHEA supplementation has been shown to improve ovarian reserve and egg quality in older women. However, women with endometriosis or PCOS should avoid DHEA as it may exacerbate hormonal imbalances. Consult a healthcare provider for appropriate dosing.

5. Resveratrol
   A potent antioxidant that helps reduce oxidative stress and supports mitochondrial health.

   • Recommended dose: 100-500 mg daily. Brand: Designs for Health Resveratrol.

6. NAD+ (Nicotinamide Adenine Dinucleotide)
   NAD+ supports cellular energy production and DNA repair, which are crucial for egg quality. Available in pill form or IV therapy.

   • Recommended brand: Tru Niagen NAD+.

7. Glucogonic DMG (Dimethylglycine)
   DMG supports cellular methylation, energy production, and immune function, which can positively impact fertility and egg quality.

   • Recommended dose: 125-500 mg daily. Brand: DaVinci Labs Glucogonic DMG.

Balanced Blood Sugar for Fertility

Maintaining balanced blood sugar is essential for hormone regulation and egg quality. Aim for:

• Adequate protein intake (20-30g per meal) from sources like organic chicken, eggs, and wild-caught fish.

• Plenty of non-starchy vegetables such as leafy greens, broccoli, and peppers.

• Healthy fats like avocado, nuts, and olive oil.

• Avoiding refined sugars and processed foods.

Gut and Immune Health

A healthy gut microbiome and immune system are critical for fertility. Consider:

• Probiotics: Strains such as Lactobacillus rhamnosus, Bifidobacterium longum, and Faecalibacterium prausnitzii can enhance gut and immune health. Brand: MegaSporeBiotic.

• Prebiotics: Include foods rich in resistant starch (green bananas, cooked and cooled potatoes) and soluble/insoluble fibers.

  Going Gluten-Free and Dairy-Free for Fertility

  When it comes to optimizing egg quality, going gluten-free can have a significant impact for many women. In my experience, about 80% or more of patients show an immune response to gluten, meaning they produce antibodies against it. This immune reaction is often tied to intestinal permeability, and in some cases, there may be a genetic predisposition. If you haven't been tested for gluten sensitivity or you're unsure of your reaction to gluten, it’s recommended to eliminate gluten for fertility optimization. Statistically, most women do better when gluten-free, especially when following a whole food, low-glycemic eating plan. Ancient grains can be included occasionally, but this is typically not the go-to choice when improving fertility.

  Dairy is another consideration. While dairy can provide beneficial nutrients like calcium and vitamin D, it can also trigger inflammation in some women, which can impact hormonal balance and fertility. Sensitivity to dairy, especially certain proteins, can disrupt immune function, and it's often recommended to avoid dairy if you suspect it might be causing an issue. For those who are sensitive, dairy-free alternatives such as almond, coconut, or oat milk can be great replacements. These options allow you to still get vital nutrients without the inflammatory effects of dairy.

  Ultimately, deciding to go gluten-free or dairy-free should be based on personal experience and, if possible, testing. It’s always a good idea to work with a functional provider to tailor your diet to best support your fertility.

Sample 1-Day Fertility Meal Plan

Breakfast:

• Scrambled eggs with spinach and avocado

• 1 slice of base culture toast with ghee

• Green tea with lemon

Lunch:

• Grilled organic chicken with quinoa and steamed broccoli

• Side of mixed greens with olive oil and vinegar

Snack:

• Chia pudding made with Collagen topped with walnuts and blueberries

Dinner:

• Grilled salmon over mixed greens with pumpkin seeds, olive oil, and lemon dressing

• Side of roasted Brussels sprouts in ghee

Conclusion

Improving egg quality after 40 requires a multifaceted approach that includes proper nutrition, targeted supplementation, and lifestyle modifications. By focusing on nutrient-dense foods, supporting cellular health with antioxidants, and addressing hormone balance through strategic supplementation, women can optimize their fertility potential and enhance their chances of a healthy pregnancy.

A Functional Nutrition Approach to Coming Off a GLP-1 Agonist Without Gaining Weight

GLP-1 agonists have become a popular tool for weight management, helping individuals regulate appetite and blood sugar levels. However, when it's time to transition off these medications, many individuals worry about regaining the weight they worked so hard to lose. The good news is that with a functional nutrition approach, you can successfully maintain your progress and continue supporting your metabolic health.

Understanding the Transition

GLP-1 agonists work by enhancing feelings of fullness, slowing gastric emptying, and improving insulin response. When discontinuing them, the body needs time to adjust, and without a strategic plan in place, it's easy to fall back into old habits. The goal of a functional nutrition approach is to provide your body with the right nutrients and lifestyle strategies to sustain metabolic balance and prevent weight regain.

Key Strategies for a Successful Transition

1. Prioritize Protein Intake

Protein plays a critical role in appetite regulation and muscle maintenance. Ensure that each meal includes a palm-sized portion of high-quality protein such as organic poultry, wild-caught fish, eggs, and plant-based options like lentils and quinoa. Adequate protein helps keep you satiated and supports metabolic function.

2. Focus on Blood Sugar Balance

Maintaining stable blood sugar levels is essential to prevent cravings and energy crashes. Aim to include fiber-rich, low-glycemic carbohydrates such as leafy greens, non-starchy vegetables, and gluten-free whole grains like quinoa and brown rice. Pairing carbohydrates with healthy fats and protein helps prevent blood sugar spikes and crashes.

3. Increase Fiber Intake

Fiber is crucial for digestive health, satiety, and blood sugar control. Incorporate a variety of fiber-rich foods such as chia seeds, flaxseeds, legumes, and vegetables to promote gut health and support steady energy levels throughout the day.

4. Support Gut Health

The gut microbiome plays a significant role in weight regulation and metabolism. Taking a high-quality probiotic supplement and consuming fermented foods like sauerkraut, kimchi, and kefir can enhance gut health and improve nutrient absorption. Specific probiotic strains such as Lactobacillus, Bifidobacterium, and Faecalibacterium prausnitzii (a high butyrate-producing strain) can support GLP-1 secretion naturally and improve gut barrier function.

5. Manage Stress and Sleep

Stress and lack of sleep can negatively impact hunger hormones and metabolism. Prioritize stress management techniques such as meditation, deep breathing, and regular physical activity. Aim for 7-9 hours of quality sleep each night to support hormone balance and overall well-being.

6. Incorporate Strength Training

Building and maintaining muscle mass is essential for a healthy metabolism. Incorporating strength training exercises at least 2-3 times per week can help preserve muscle while improving insulin sensitivity and energy expenditure.

7. Stay Hydrated

Proper hydration is often overlooked but plays a crucial role in metabolism and appetite control. Drinking enough water throughout the day helps prevent dehydration-related hunger cues and supports digestion.

8. Gradual Reduction of Medication

Work closely with your healthcare provider to taper off your GLP-1 agonist gradually. This allows your body time to adjust while implementing new dietary and lifestyle habits that support long-term success.

9. Monitor and Adjust

Tracking your progress with a food journal, mindful eating practices, and regular check-ins with a nutritionist can help identify what works best for your body and make necessary adjustments along the way.

Supplement Suggestions for Maintaining GLP-1 Activity

Certain supplements can support GLP-1 activity and help ease the transition off medication. Some options to consider include:

• Berberine: Known for its blood sugar-regulating properties, berberine may support insulin sensitivity and metabolic health. Dihydroberberine (DHB) is a more bioavailable and gut-friendly form that requires lower doses, reducing the burden on the liver.

• Probiotics: A healthy gut microbiome can enhance GLP-1 secretion naturally. Strains such as Lactobacillus, Bifidobacterium, and Faecalibacterium prausnitzii (a high butyrate-producing strain) support gut health and metabolic balance.

• Modified Hops Extract: Helps support metabolic function and appetite regulation.

• Soluble and Insoluble Fiber: Supports digestive health, satiety, and blood sugar control. Sources include psyllium husk and vegetable fibers.

• Resistant Starch: Found in foods like green bananas and cooked/cooled potatoes, resistant starch feeds beneficial gut bacteria and promotes GLP-1 secretion.

• Prebiotics: These fibers feed beneficial bacteria and enhance gut health. Examples include inulin and fructooligosaccharides (FOS).

• GABA-Producing Probiotics: Help with stress reduction and support metabolic balance.

• Copaiba Oil: Contains beta-caryophyllene, which supports the endocannabinoid system and metabolic health.

• Omega-3 Fatty Acids: These support inflammation reduction and insulin sensitivity, promoting metabolic balance.

• Chromium: This mineral aids in blood sugar control and may help with cravings.

• Fiber Supplements: Such as konjac root fiber or glucomannan, which can support satiety and gut health.

• Magnesium: Important for blood sugar control and stress reduction. Magnesium glycinate is well absorbed.

Conclusion

Coming off a GLP-1 agonist doesn't have to mean weight regain. By embracing a functional nutrition approach that focuses on protein intake, blood sugar balance, gut health, stress management, and strength training, you can maintain your progress and continue to thrive. Remember, the journey to lasting health is about sustainable habits and mindful choices.

The Carnivore Diet Controversy: A Functional Nutrition Perspective

The carnivore diet, a regimen that emphasizes eating only animal-based foods like meat, fish, and eggs while eliminating plant-based foods, has gained attention for its radical simplicity and promises of transformative health benefits. Advocates claim it helps with everything from autoimmune conditions to weight loss, while critics warn of potential nutrient deficiencies, long-term health risks, and environmental concerns. From a functional nutrition perspective, the carnivore diet sparks an important conversation about individuality, root causes of health issues, and the complexities of diet.

What Is the Carnivore Diet?

The carnivore diet eliminates all plant-based foods, including fruits, vegetables, grains, and legumes, focusing solely on animal-derived products. Proponents argue that this approach:

• Reduces inflammation.

• Eliminates exposure to potential irritants or anti-nutrients found in plants (e.g., lectins, oxalates).

• Provides highly bioavailable nutrients.

• Simplifies eating habits for those overwhelmed by other dietary approaches.

However, the exclusion of entire food groups raises questions about nutritional adequacy and long-term sustainability.

Potential Benefits from a Functional Nutrition Lens

Functional nutrition emphasizes bioindividuality—the idea that one person’s food can be another’s poison. For certain individuals, a carnivore diet might serve as a short-term therapeutic tool to address specific health challenges.

1. Reduced Inflammation:

   • Eliminating plant-based irritants like lectins and oxalates may help those with inflammatory or autoimmune conditions such as rheumatoid arthritis, lupus, or inflammatory bowel disease (IBD).

2. Gut Healing:

   • By simplifying the diet, the carnivore approach may give the digestive system a break, particularly for individuals with severe gut dysbiosis, SIBO, or food sensitivities.

3. Nutrient Density:

   • Animal-based foods are rich in highly bioavailable nutrients, including vitamin B12, iron, zinc, and omega-3 fatty acids, which are essential for energy, immunity, and brain health.

4. Blood Sugar Regulation:

   • Removing carbohydrates can stabilize blood sugar levels, benefiting those with insulin resistance, Type 2 diabetes, or metabolic syndrome.

Potential Risks and Concerns

While the carnivore diet might offer short-term relief for some, it’s not without its drawbacks. From a functional nutrition perspective, these risks must be carefully weighed.

1. Nutrient Deficiencies:

   • The complete exclusion of plant-based foods eliminates important nutrients like fiber, phytonutrients, and certain vitamins (e.g., vitamin C, magnesium, and potassium). These are essential for gut health, immune function, and chronic disease prevention.

2. Gut Microbiome Impact:

   • Fiber is a critical component of gut health, feeding beneficial bacteria that produce short-chain fatty acids (SCFAs). A prolonged lack of dietary fiber can disrupt the microbiome, potentially leading to dysbiosis and long-term gut health challenges.

3. Lack of Variety and Sustainability:

   • Functional nutrition values dietary diversity to support overall health. A highly restrictive diet like carnivore may lead to food monotony, social challenges, and difficulty adhering to the plan over time.

4. Cardiovascular Health Concerns:

   • While emerging research challenges the traditional view of saturated fat, a diet heavily reliant on animal products raises questions about long-term cardiovascular health, particularly in individuals with a genetic predisposition to high cholesterol or heart disease.

Who Might Benefit from the Carnivore Diet?

Functional nutrition recognizes that specific diets can serve as tools for healing when applied thoughtfully and temporarily. The carnivore diet might benefit:

• Individuals with severe autoimmune conditions or inflammatory disorders who are unresponsive to other dietary approaches.

• Those with extreme gut sensitivities or intolerances, using the diet as an elimination protocol to identify triggers.

• People needing rapid symptom relief while working on addressing deeper root causes.

A Balanced Functional Nutrition Approach

While the carnivore diet may offer benefits in specific scenarios, it’s rarely a long-term solution. Functional nutrition emphasizes creating a personalized, sustainable dietary plan tailored to your unique needs, goals, and health conditions.

Instead of entirely eliminating plant-based foods, consider:

• Incorporating anti-inflammatory foods like wild-caught fish, leafy greens, and healthy fats.

• Gradually reintroducing low-irritant plant foods to build dietary diversity.

• Focusing on nutrient-dense, whole foods that promote gut health, hormone balance, and overall vitality.

Conclusion: Finding What Works for You

The carnivore diet sparks valid discussions about the role of dietary extremes in addressing health issues. However, functional nutrition reminds us that sustainable health lies in balance, diversity, and individuality. Rather than subscribing to a one-size-fits-all approach, work with a professional to uncover what truly nourishes your body and aligns with your long-term goals.

At Sarah Palamara Nutrition, I’m here to help you navigate your health journey with a compassionate, science-backed approach tailored to your unique needs. Whether you’re exploring the carnivore diet or other dietary strategies, let’s work together to find the path that best supports your well-being.

Nutrient Absorption Changes During Pregnancy

Nutrient Absorption Changes During Pregnancy

Pregnancy is a time of profound transformation, not just for the growing baby but for the mother’s body as well. Among the many changes that occur, one of the most fascinating is how a woman’s ability to absorb and process nutrients adjusts to meet the demands of pregnancy. These changes ensure that both the mother and baby have the nutrients they need to thrive.

It’s important to know how your body adapts to nourish your baby—and how you can support these changes through a mindful approach to your diet.

The Changing Needs of Pregnancy

Pregnancy increases your body’s nutritional requirements, sometimes significantly. Your body needs more calories, vitamins, and minerals to support the growth of your baby’s tissues, organs, and skeletal system, while also maintaining your own health.

But simply eating more isn’t enough; your body becomes more efficient at absorbing key nutrients to meet these heightened demands. Here’s how it happens:

Increased Absorption of Key Nutrients

Iron

Iron is crucial for producing the extra blood your body needs during pregnancy. To meet the increased demand, your body becomes better at absorbing dietary iron—especially heme iron from animal-based foods. However, many pregnant individuals still struggle to get enough iron, which can lead to anemia. Pairing iron-rich foods with vitamin C sources can further enhance absorption.

Calcium

Calcium is vital for your baby’s developing bones and teeth. During pregnancy, your intestines increase their efficiency in absorbing calcium from food. This adaptation is so effective that even if your dietary intake remains the same, your body can usually meet the increased need.

Folate

Folate is essential for preventing neural tube defects in your baby. Early in pregnancy, your body enhances the absorption of this vitamin. For this reason, it’s recommended to consume folate-rich foods like leafy greens, alongside a prenatal vitamin containing L-methylfolate, also known as L-5-MTHF.

Vitamin D

Vitamin D plays a key role in calcium absorption and supports your baby’s bone development. While the body’s ability to absorb vitamin D doesn’t dramatically increase during pregnancy, ensuring sufficient levels through diet or supplementation is crucial.

Gastrointestinal Adaptations

Pregnancy hormones, such as progesterone, also influence your digestive system. These changes can enhance nutrient absorption but may also cause discomforts like constipation, nausea, and heartburn. Here’s how these adaptations affect you:

• Slower digestion: Progesterone relaxes the muscles in your gastrointestinal tract, slowing digestion to allow more time for nutrient absorption.

• Increased nutrient transport: The placenta facilitates the transfer of nutrients like glucose and amino acids directly to your baby.

Supporting Nutrient Absorption During Pregnancy

While your body is designed to adapt to the demands of pregnancy, you can further support these changes with intentional nutrition practices:

1. Eat nutrient-dense foods: Focus on whole foods rich in vitamins and minerals, like fruits, vegetables, lean proteins, legumes, and organic/grass-fed dairy.

2. Pair nutrients for better absorption: Combine iron-rich foods with vitamin C sources (e.g., spinach and citrus) or fat-soluble vitamins (like vitamin D) with healthy fats.

3. Stay hydrated: Adequate hydration supports digestion and nutrient transport.

4. Take a prenatal vitamin: A high-quality prenatal vitamin ensures you meet the increased demand for critical nutrients.

5. Address gastrointestinal issues: Speak with your nutritionist about managing common pregnancy-related digestive challenges.

Final Thoughts

Pregnancy is a remarkable journey of adaptation and growth. Understanding how your body’s nutrient absorption changes can empower you to make informed choices that benefit both you and your baby.

If you have questions about tailoring your nutrition to pregnancy, feel free to reach out to Sarah Palamara Nutrition. Together, we can create a personalized plan to support you through this incredible phase of life.

About Sarah Palamara Nutrition
Sarah Palamara is a registered dietitian/nutritionist dedicated to helping individuals achieve optimal health through evidence-based guidance. With a passion for women’s health and prenatal nutrition, Sarah empowers clients with the tools they need to feel confident and nourished during pregnancy and beyond.

How to Choose the Best Multivitamin: A Functional Medicine Guide

How to Choose the Best Multivitamin: A Functional Medicine Guide

By Sarah Palamara Nutrition

Selecting the right multivitamin can be a game-changer for your health, but not all supplements are created equal. From a functional medicine perspective, the goal is to support optimal wellness with clean, bioavailable, and effective nutrients while avoiding harmful additives and poorly absorbed forms. Here’s what to steer clear of when choosing a multivitamin:

1. Synthetic and Low-Quality Nutrients

Not all vitamin forms are created equal. Look for multivitamins that include active, bioavailable forms that your body can easily absorb and use:

• Avoid:

• dl-alpha-tocopherol (synthetic Vitamin E)

• Folic acid (the synthetic form of folate)

• Cyanocobalamin (synthetic Vitamin B12)

• Choose instead:

• Mixed tocopherols and tocotrienols for Vitamin E

• Methylated folate (5-MTHF)

• Methylcobalamin or adenosylcobalamin for Vitamin B12

2. Harmful Additives and Fillers

Many commercial supplements contain unnecessary or harmful additives that can undermine their benefits.

• Avoid:

• Artificial colors (e.g., Red 40, Yellow 5)

• Preservatives like BHT and BHA

• Artificial sweeteners such as aspartame or sucralose

• Fillers like magnesium stearate or hydrogenated oils

3. Inorganic Minerals

The mineral forms used in supplements matter greatly for absorption.

• Avoid: Calcium carbonate, magnesium oxide, and zinc oxide (low bioavailability).

• Choose instead: Chelated forms such as calcium citrate, magnesium glycinate, and zinc picolinate.

4. Excessive Iron and Calcium

Iron and calcium are crucial but can interfere with other nutrients if not balanced properly.

• Include these only if indicated by specific lab results.

5. Overly High Doses of Fat-Soluble Vitamins

Fat-soluble vitamins (A, D, E, and K) can build up in the body, potentially leading to toxicity. Stick to evidence-based dosages tailored to individual needs.

6. Allergenic Ingredients

• Avoid: Gluten, dairy, soy, corn, or shellfish-based ingredients unless specifically tolerated.

• Look for products labeled allergen-free and third-party tested for cross-contamination.

7. Contaminants

Ensure your multivitamin is free from:

• Heavy metals such as mercury, lead, or arsenic.

• Pesticides and herbicides.

8. Imbalanced Nutrient Ratios

Nutrient synergy is key. Imbalanced ratios (e.g., excess zinc without copper) can disrupt absorption and function.

9. Added Sugars

Some gummy or flavored supplements contain added sugars or syrups that counteract their health benefits. Opt for sugar-free versions.

10. Low Potency or Ineffective Doses

Avoid multivitamins with suboptimal doses of key nutrients. A quality supplement provides therapeutic levels of vitamins and minerals in their most bioavailable forms.

Functional Medicine Tips for Choosing the Best Multivitamin

• Prioritize Transparency: Look for brands with clean labels and no unnecessary additives.

• Seek Bioavailability: Choose methylated and active forms, particularly if you have genetic polymorphisms like MTHFR.

• Insist on Testing: Ensure third-party testing for purity, potency, and contaminants.

By focusing on quality over quantity and tailoring to your individual needs, the right multivitamin can help fill nutrient gaps and support your overall health journey. Want personalized guidance? Let’s create a plan that works for you!

For more tips and nutrition advice, contact Sarah Palamara Nutrition.

Nutrition for Optimal Lymphatic Drainage: Support Your Body’s Natural Detox Pathways

Nutrition for Optimal Lymphatic Drainage: Support Your Body’s Natural Detox Pathways

By Sarah Palamara, MS, CNS, LDN

The lymphatic system is a key player in your body’s detoxification, immune function, and fluid balance. It acts like a “waste management” network, collecting excess fluid, toxins, and cellular debris, then transporting them to be processed and eliminated. When your lymphatic system is sluggish, you may experience swelling, fatigue, brain fog, or a compromised immune system. Luckily, nutrition plays a pivotal role in supporting lymphatic health.

Why Focus on Lymphatic Health?

Unlike your cardiovascular system, the lymphatic system doesn’t have a pump like the heart. Instead, it relies on muscle movement, breathing, and proper hydration to keep lymph flowing. Poor lymph flow can lead to fluid retention, inflammation, and toxin buildup. Optimizing lymphatic function through nutrition can improve circulation, reduce swelling, and support your overall detox pathways.

Nutrients That Boost Lymphatic Function

1. Antioxidants

Free radicals can damage lymphatic vessels, leading to inflammation and reduced flow. Antioxidants help neutralize these harmful molecules.

• Sources: Berries, leafy greens, cruciferous vegetables, citrus fruits, and organic green tea.

• Key nutrients: Vitamins C and E, beta-carotene, and polyphenols.

• Research Insight: A study in Nutrients highlights the role of antioxidants in reducing oxidative stress and supporting vascular health, which includes lymphatic vessels【1】.

2. Essential Fatty Acids

Omega-3 fatty acids have anti-inflammatory properties that support lymphatic vessel integrity.

• Sources: Fatty fish (salmon, mackerel, sardines), walnuts, chia seeds, and flaxseeds.

• Pro Tip: Balance omega-3s with reduced omega-6 intake from processed foods to minimize systemic inflammation.

3. Sulfur-Rich Foods

Sulfur supports the production of glutathione, a powerful antioxidant that aids in detoxification.

• Sources: Garlic, onions, broccoli, Brussels sprouts, and cauliflower.

• Research Insight: Sulfur compounds in cruciferous vegetables are known to support lymphatic flow and detoxification pathways【2】.

4. Hydration and Electrolytes

Lymph is largely water, so dehydration can slow its flow. Electrolytes like potassium and magnesium are essential for maintaining fluid balance.

• Sources: Coconut water, bananas, avocados, spinach, and cucumbers.

5. Bioflavonoids

These plant compounds strengthen lymphatic vessels and improve circulation.

• Sources: Citrus fruits, berries, parsley, and dark chocolate (preferably 85% or higher).

Foods to Avoid for Lymphatic Health

Certain foods can impede lymphatic drainage by promoting inflammation or toxin buildup:

• Processed foods: High in sodium and trans fats, which can cause fluid retention.

• Sugar: Excess sugar contributes to inflammation and sluggish lymph flow.

• Alcohol: Dehydrates the body and strains detox pathways.

Lifestyle Tips to Support Lymphatic Drainage

1. Stay Active

Exercise stimulates lymphatic flow through muscle contraction. Activities like yoga, rebounding (mini-trampoline exercises), and walking are especially beneficial.

2. Practice Deep Breathing

The diaphragm acts as a pump for the lymphatic system. Incorporate deep, diaphragmatic breathing into your routine to enhance flow.

3. Dry Brushing

This practice uses a natural bristle brush to gently stimulate lymphatic vessels and encourage drainage. Always brush toward the heart.

4. Hydrotherapy

Alternating between hot and cold showers can stimulate lymphatic circulation and reduce fluid stagnation.

Sample Lymph-Supporting Meal Plan

Breakfast:

• Smoothie with greens, frozen berries, walnuts, chia seeds and flax seeds, unsweetened almond milk, and 20-40 grams Grass fed Hydrolyzed beef protein.

Lunch:

• Grilled salmon salad with arugula, avocado, radishes, pumpkin seeds, and a lemon-turmeric vinaigrette.

Snack:

• Sliced cucumber with olive oil based hummus and a sprinkle of parsley.

Dinner:

• Stir-fry with broccoli, garlic, ginger, cauliflower rice, and US caught shrimp sautéed in avocado oil.

Conclusion

A healthy lymphatic system is foundational to detoxification, immune resilience, and overall vitality. By prioritizing nutrient-dense foods, staying hydrated, and adopting lymph-supporting lifestyle habits, you can keep your lymphatic system flowing smoothly.

Remember, small daily actions can lead to significant long-term improvements in your health. Support your lymphatic system, and it will support you!

References

1. Nutrients: Antioxidants and Vascular Health.

2. Journal of Detoxification Science: The Role of Sulfur Compounds in Detoxification.

For more tips and personalized guidance, contact Sarah Palamara Nutrition to create a plan tailored to your unique health needs.