By Elli Kmiec, MBA, RDN

Hi everyone, my name is Elli! I recently just joined the incredible team at Tone House as one of the in-House Dietitians alongside Ryan Turner.  I look forward to meeting you all in person but here is a little backstory to get to know me first. I am a newish New Yorker – moved here 3 months ago from Chicago. However, I was born and raised in South Jersey (yes there is a South!) and grew up visiting NYC often. I received my undergraduate in Nutrition & Dietetics at West Chester University in PA. Then I decided to freeze my butt off for two years getting my MBA and completing my 1200 hours of supervised practice in dietetics in Chicago. 

Why nutrition, & what makes me so different from other RDs? When I was seven years old my father suddenly passed from a heart attack. I spent most of my childhood frustrated, confused and wondering how an athlete, a retired Naval Lieutenant could die so young. Long story short, we realized it was his pivotal transition time into civilian life when his health rapidly declined in a short span. I learned how nutritional prevention/care could have played an essential role in this transitional time. So, I wondered how many other young veterans could benefit from nutritional guidance – and thus my passion to improve the nutritional well-being of young veterans was born!

I’ll be covering popular nutrition topics regularly on the Playbook. If you have any questions or request for me to cover, shoot me an email. I’m happy to help! 

First up: being hangry. 

You know that feeling when you don’t eat, and the smallest frustration makes you angrier than normal? Ever down a pint of your favorite ice cream because you were sad and afterward you just felt even sadder? 

Well, I’m here to tell you that it is entirely normal to have so many emotions that seem to be related to foods. It is actually one example of a very important relationship amongst the body’s organs: the gut-brain relationship. Yup, that’s right. Your stomach and intestines work hand and hand every day with that complex brain on your shoulders. The field of nutritional psychiatry looks at what the foods we eat do to our bodies beyond the superficial changes that the world sees – it analyzes how the foods we eat directly alter our mental state and thus our behavior.

Let’s enter the field of nutritional psychiatry, shall we? C’mon, did you really think all we did was meal plan as Dietitians? 

Your body is filled with numerous endorphins, which are neurotransmitters responsible for releasing “happy” chemicals in your body. And as my girl Elle Woods reminds us, “Exercise gives you endorphins. Endorphins make you happy”. What she didn’t know is what we eat gives us endorphins too! Eating produces serotonin, a neurotransmitter largely responsible for regulating your mood.

Roughly about 95% of your body’s stash of serotonin is produced in your GI tract – your gut can be quite happy huh? So, you may be thinking ‘why can’t I eat whatever I want if my gut has a boatload of happy hormones?’ Unfortunately, your crazy complex body couldn’t leave it at that. The production of your gut serotonin is highly influenced by your gut’s microbiome health.. Your microbiome health, in a nutshell, is the balance of bad and good bacteria. The bad bacteria are harmful and can make us sick or give us food poisoning. The good bacteria are the fighters that combat bad bacteria we ingest. They also positively influence the amount of serotonin we produce in our guts. Many things can negatively impact our microbiome health including taking chronic antibiotics or having a poor nutritional quality diet.

A poor nutritional quality diet contains foods such as refined grains, refined sugar, processed meats, or cooking fats at excessive high heat. These foods or cooking methods can cause increased cellular inflammation or damage the microbiome via the toxins and free radicals they release. In turn, we produce less serotonin – increasing the prevalence of depression and anxiety.

To combat this and promote a healthy gut microbiome we can consume foods like fruits, vegetables, omega-3 fatty acids, whole grains, and vitamins & minerals. This dietary manipulation can positively affect your brain plasticity. The high nutritional quality foods mentioned will promote “good” bacteria in the microbiome. Your serotonin production will be increased and neural pathways from your gut to the brain will be activated allowing you to utilize increased levels of happiness production.

I know that was a lot of science to stomach – pun intended. The most important thing to remember is that we need to be aware and mindful of the quality of the foods we ingest. If we take care of our gut and keep it happy, it will keep our brains happy too. So the key takeaway: avoid processed and refined foods as well as cooking at excessively high temperatures, and your gut will produce more serotonin. More serotonin = less hangry.

If you want to dive deeper into the nutrition or want to synergize your nutrition and performance goals reach out to me at elli.kmiec@tonehouse.com, or follow me on Instagram @thefuelologist!

See you on the Turf!

170 thoughts

  1. In this article, we’ll talk about important telephone dating tips that result in a date. Now, we’re going to discuss extra about some important ideas on this regard. Well, if you do not know by now, a blind date is a date between two individuals who have never met before. In case your expectations should not met upon first site, do not be rude and make excuses to try to again out of the date. Please write a evaluation and assist us make the Dating Advice even higher. Regardless that it is usually protected, it could be a bit risky and scary, so I’ve put collectively this text for you which of them I hope will provide help to resolve if it is the correct path for you. Guys who hope to satisfy girls on-line should remember the tips I’ve shared right here. Girls who are into dating withyou checks these items as a result of this creates the aboriginal consequence on you. So listed below are dating tips for you in case you are certainly one of them.

    Here is the funny thing about attracting girls. The next issue that you just need to consider while dating African women is punctuality. While it could also be rare, folks can lie of their profiles or use faux photos. The loopy man you went on a primary date with can discover you on Facebook, observe you on Instagram and find out where you are with tagging and checking in. For those who go into the dating recreation fixated on whether or not or not anyone likes you, you’re going to get burned out pretty rapidly. Whether it’s in person or via video chat, get to know at least a type of 5 to 9 individuals better. In case you are a happy go lucky person a night at the taking place disc of your area will be the most effective date for you. If you’re uncomfortable with the idea of concealing something that can be considered a weapon, there may be at all times another option.

    Being a bit mysterious and unknown can actually intrigue him or her, and if you keep the date quick, you’ll go away them curious and excited for a comply with-up date. Numerous Asian guys search for Asian and Black dating tips so that they will leave a lasting impression on their black skinned girlfriends. There are potentialities to visit the profiles of those whom, you have an interest and you can send messages. With the ability to get a woman to really feel that she desires to become intimate with you’ll OPEN UP new doorways and new prospects for YOU. We’re afraid to commit because we’re always serious about other choices or possibilities. If you don’t discuss at all or only speak about yourself, it is a huge turnoff. Magic sparks could happen when two individuals meet;however, I don’t recommend doing things that are evaluated to result in damaging effect. But, her exasperation to have doing is noticeable & it is the rapid adverse posture that is not simple to overcome. For instance if the receiver is doing effectively the response shouldn’t be ‘green,’ fairly something random like ‘rice.’ This methodology proves extraordinarily efficient if something has happened on the date.

    It’s essential avoid convincing her you might be “good man” being candy, gentle, as well as caring man she must love. You need to attempt to study more in regards to the culture as well as background of your partners race to be able to impress them along with your data. Have you ever ever had someone try to play matchmaker and set you up on a blind date? You’ll be able to try out many date ideas which have been tried with success by others; but some ideas could not work for everyone. You can email or use instant messaging to communicate with one another to find out when you share sufficient widespread interests to satisfy up some time. Don’t focus on private problems or reveal all your pursuits. To be taught extra about the advantages of our service, our courting coaches, and our exclusive members, get in touch with a member of our workforce immediately. There are in all probability extra alternate universes where I’m nonetheless residing solo than where I’m married as a result of a lot luck was latamdate concerned to find my guy. A very good date is enjoyable when the 2 parties are in a position to get along and there is a good chemistry between them. There are different types of tradition that prevail in Asian nations so if Asian Women are your areas of curiosity then just be sure you do get some data about the tradition and different facets of that region.

  2. Avoid salad greens which might be wilted or have brown-edged or slimy leaves. Most salad greens are additionally notable sources of vitamin C, potassium, and fiber. Chicory is an efficient supply of vitamin C, another antioxidant nutrient linked to prevention of coronary heart illness, cancer, and cataracts. Besides nutrients, the milling process additionally removes nonnutrient components — phytoestrogens, phenolic acids, oryzanol, and lignans — which will have health benefits, like decreasing your threat of most cancers and heart disease. Researchers are uncovering other important contributions folic acid has to offer to your properly-being, like its function in the prevention of heart disease and inflammation. For those who like the style of multigrain breads, pick one which lists complete wheat first within the listing of elements. Anything made with the flour from wheat — even refined white bread — will be referred to as “wheat” and may checklist “wheat flour” as an ingredient. Referring again to this listing when you’re online dating can show you how to date with intention and filter out matches who should not compatible with you. Many other nutrients, particularly minerals and fiber, do not get added again. Lost B vitamins — thiamin, riboflavin, niacin, folic acid — and iron are added again to kind enriched bread merchandise.

    Unfortunately, greater than half the fiber of wheat is in that bran, together with nearly three-quarters of the vitamins and minerals in the germ. You’re more seemingly to seek out arugula in ethnic or farmers’ markets than in supermarkets. Vegetable Recipes: Find scrumptious recipes that characteristic lettuce. Vegetable Recipes: Check out recipes that feature lettuce and other vegetables. Wonderfully flavored greens like radicchio, arugula, endive, chicory, and escarole make a salad stand out in style and nutrition. Store greens in your refrigerator’s crisper drawer, roots intact, in perforated plastic baggage. Choose dark-inexperienced, glossy leaves and retailer in plastic luggage; use in a charmdate.com day or two. Use the home decorating suggestions we have provided here as inspiration, and create the kinds of rooms your loved ones will wish to hurry dwelling to enjoy. • We at all times suppose for our members earlier than making any changes into the companies provided to them. For years Tom’s Tire Pros has supplied local residents with the high-high quality tires and automotive elements mixed with exceptional automotive service – a key purpose for the business’ lasting success.

    This gave Tom’s Tire Pros a strong foundation to have interaction online guests. Introverts might want snugger spaces with much less-vibrant hues. And it would even be gratifying! Don’t even scent the inside of the bag; you may inhale mold spores. They sound and look wholesome, however refined wheat flour still may be the first ingredient. Even if the label proudly boasts “wheat” bread and lists “wheat flour” as the primary ingredient, your bread should still not be whole wheat. Both rye and pumpernickel breads are often made from refined rye flour with the bran and germ eliminated, because breads made with a hundred % rye grain are too dense. There are three layers to the grain — endosperm, germ, and bran. There are quantity of benefits of using online chat providers with regular enhance in the number of web users over the past decade. A study of greater than 74,000 girls over a 12-12 months interval confirmed that women who ate more complete-grain foods weighed lower than those who ate fewer complete grains.

    Washington adds that constructive relationships also can do even more than that. Users also can discover virtual fashion, dwelling decor, and extra and purchase them. Basically, the stronger and more bitter the salad inexperienced, the stronger-flavored the dressing ought to be. Romaine: Also known as cos, Romaine lettuce has long leaves which might be crisp, with an oh-so-slight bitter style. For an extended lettuce harvest, decide the largest leaves from the surface of the plant and permit the younger inside leaves to continue rising. You possibly can decide the lettuce because it swells and leave additional rising room for the tomatoes. In America and a growing number of different countries, lethal injection has grow to be the most commonly used type of capital punishment, replacing different varieties akin to hanging and the electric chair. Buttercrunch, harvest at seventy five days, is an All America Selection with compact heads and a buttery texture; it can tolerate some heat. Great Lakes, harvest at 90 days, produces a big, full head that will tolerate some heat.

  107. cialis com coupons [url=https://tadalaccess.com/#]cialis tadalafil 20mg price[/url] sildenafil vs tadalafil which is better

  118. Explore InverterCool’s reliable Portable outdoor cooling device solutions that provide efficient and consistent comfort in any environment. Engineered for durability and energy savings, these systems keep outdoor spaces cool while minimizing environmental impact and lowering energy costs.

  150. Starbucks Cake Pops Menu 2025 cake pops lineup, featuring a delightful array of flavors like Birthday Cake, Chocolate, Cookies & Cream, and the new Strawberries & Cream. These bite-sized treats offer a perfect balance of sweetness and texture, making them an ideal companion to your favorite Starbucks beverage.

Leave a Reply

Your email address will not be published. Required fields are marked *