Nutrients Over Calories!

All calories are not created equal 💥

Let’s take salmon vs. hot dogs:

For the same number of calories, salmon is loaded with healthy omega-3s and B vitamins, but the hot dog? Mostly sodium.

This is exactly what we mean by ✨nutrient density.

Nutrient-dense foods deliver more vitamins, minerals, and beneficial compounds per calorie, compared to “empty-calorie” foods.

It’s like…

🫐 Blueberries vs. Gummies

For the same number of calories blueberries are packed with vitamin C, fiber, and antioxidants.

Gummies? Pure sugar.

🍠 Sweet Potatoes vs. Potato Chips

For the same number of calories, sweet potatoes give you beta-carotene, fiber, and potassium.

Potato chips? Processed oils, sodium, and empty carbs.

Whereas any calories will fill you up, nutrient-dense foods actually fuel your health.

They lower inflammation, balance hormones, support digestion, and even reduce the risk of chronic diseases.

✨ That’s why we do things differently around here ✨

We don’t believe in just counting calories. We help our clients transition to nutrient-dense foods that support long-term health.

We’re here to support anyone ready to take their health seriously.

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Feeling Tired, Moody, or Just Off? 🤔

Feeling tired, moody, or off? 🤔

Read this ⬇️ for 5 common nutrient deficiencies and how they show up.

Modern food systems, lifestyle habits, and even stress can deplete nutrients from our bodies.

Plus, things like gut health or medications can interfere with how we absorb the nutrients we eat.

For example:

✨Magnesium

Magnesium is known as the ‘great relaxer,’ but nearly 50% of people don’t get enough.

Low magnesium can contribute to muscle cramps, anxiety, or restless nights.

✨ Vitamin B12

Needed for energy and brain health, those following a vegan diet or with gut health issues are at risk of low levels.

Low vitamin B12 can contribute to fatigue, numbness, or memory problems.

✨ Iron

Iron carries oxygen through your blood. It can be depleted by heavy or frequent periods.

Low iron can cause anemia, leaving you pale, tired, or short of breath.

✨Vitamin D

Although your body can synthesize vitamin D when exposed to sunshine ☀️, low levels are common.

Low vitamin D can contribute to thinning bones, compromised immune function, and low mood.

✨Zinc

Zinc is needed for immune health and wound healing.

Low zinc can show up as frequent colds, slow healing, or even changes in taste or smell.

So, what’s next?

These are just a few examples of how nutrient deficiencies can impact your health. But everyone’s needs are different.

That’s why we take a personalized approach 🙌🏽

With advanced labs and individualized guidance, we help uncover what’s missing so you can feel your best.

Ready to get started? Schedule a new patient visit with Dr. Cantrell!

HIIT it! :)

New research shows women can benefit in a big way from as little as 3 minutes of high-intensity exercise a day ⬇️

Think activities like: ✨Running up the stairs ✨ Racing to catch a bus ✨Quickly carrying groceries up the stairs

The study analyzed data from thousands of men and women aged 40-69. Participants wore accelerometers for a week to measure daily activity (more reliable than surveys), and then researchers tracked their heart health for more than 8 years.

Results showed:

▪️ Short bursts of movement (even 20-30 seconds) throughout the day added up to big benefits

▪️ Women who performed a total of about 3 minutes of these activities per day had a lower risk of heart attack, heart failure, and other cardiovascular events.

▪️ The benefits were less significant in men.

(PMID: 39467622)

Why does this work?

High-intensity exercise stresses the heart just enough to trigger healthy adaptations ❤️

Here are some ways to get 30-second bursts of activity:

💥 Fast jumping jacks

💥 Run in place with high knees

💥 Race up and down the stairs

💥 Plyometric jumps (up and down on a box or step)

Moving our bodies is so important for overall health. We always encourage our patients to find ways to move that bring them joy. It’s exciting to see research confirm that even small efforts yield big results—without long hours at the gym!

What’s your favorite way to move? Share below!

Are You Getting Enough Magnesium?

💥 Only 48% of Americans consume the recommended amount of magnesium, but it’s essential for:

✔️ Healthy blood pressure

✔️ Stress management

✔️ Better sleep

Low magnesium can also up your risk for heart disease, diabetes, and migraines 😬

Here are some magnesium-packed meal ideas:

⭐️ Power Snack: pumpkin seeds + almonds + chocolate + banana

⭐️ Salmon Dinner: Salmon + brown rice + spinach + avocado

⭐️ Veggie Bowl: Black beans + sweet potato + cashews + avocado

It’s hard to get the recommended 320 mg for women and 420 mg for men with processed foods but easy with healthy, whole foods!

Are You Making These Heart Health Mistakes?

Sometimes what seems healthy might not be helping. Here are 3 common heart health mistakes:

1️⃣ Only Doing Cardio

Cardio is great, but mix it up! Strength training boosts blood sugar control, and high-intensity bursts are linked to better heart health.

2️⃣ Low-Fat Diet

Low-fat diets aren’t the answer. Healthy fats (like avocado and olive oil) fight inflammation and support cholesterol levels. Plus, “low-fat” foods are often packed with extra sugar.

3️⃣ Stressing Out

Stress is not a badge of honor. It triggers cortisol release and can raise blood pressure over time.

Want better ways to support heart health?

✨ Mix up your workouts with strength, cardio, and HIIT

✨ Add heart-loving fats like avocado and salmon

✨ Find ways to de-stress and prioritize sleep

How do you support your heart health?