Nourished Brain Podcast

4 Keys to Creating Changes in Your Health that Last

There is something really powerful about setting intentions for health & wellbeing: deciding how we want to be, feel & exist.
If you've ever tried to make a change, but have ended up feeling frustrated, stuck & back to square one...you know that it's not JUST about willpower.
In fact, there are lots of thoughts, beliefs & barriers that can crop up and get in the way of success.
Today, I'm sharing 4 Keys to Creating Changes in Your Health that Last, from my (personal & professional!) perspective.
Feedback? Let me know over at sarahferreirard.com.

Clinical Herbalism for ADHD, Attention & Focus with Maria Noël Groves, RH(AHG)

Maria Noël Groves, RH (AHG) is the bestselling author of the award-winning Body into Balance (now a core textbook in herb schools across the country) and Grow Your Own Herbal Remedies as well as the owner of Wintergreen Botanicals Herbal Clinic & Education Center in New Hampshire. She’s a graduate of the Southwest School of Botanical Medicine and Sage Mountain among others and has more than 20 years of experience in herbalism. She melds evidence-based medicine, traditional Western herbalism, food-based nutrition, and personal clinical experience. Full bio here: https://wintergreenbotanicals.com/about/
Attention-deficit/hyperactivity disorder(ADHD) is marked by patterns of inattention and/or hyperactivity-impulsivity that interfere with functioning or development. Symptoms like difficulty paying attention, trouble focusing, difficulty with memory, and agitation can be impacted by lifestyle therapies, including evidence-based herbal therapies.
In this deep-dive podcast, we talk through:
->Pillars of a root cause approach for ADHD
->Lifestyle approaches to modulating attention and focus
->Strategies for using herbs to improve sleep
->Core nutritional considerations for brain function
->Considering Herbal Actions within Categories
->Nootropic herbs: herbs that benefit cognition and brain function
->Adaptogenic herbs: herbs that help our body adapt to stress
->Nervines: herbs to nourish and support nervous system
->Stimulatory herbs: 'pick me up' herbs
->Circulatory herbs: supporting blood flow from body to brain
->Role of combining herbal actions & balancing formulas
->Considerations for safety & effectiveness
Links Discussed:
Brain boosting herbs article with linked articles & podcasts:
https://wintergreenbotanicals.com/2019/04/04/brain-boosting-herbs-2/
To buy Maria's books:
https://wintergreenbotanicals.com/book/
Use the discount code BOOKDEAL to get $5 off the total order when you get both Maria's books!
Includes various bonus items that come with Grow Your Own Herbal Remedies - access to videos and e-books.
ADHD Intensive from Herbal Academy:
https://theherbalacademy.com/product/herbs-adhd-cognition-focus-intensive
Maria's ADHD Intensive is available with annual access to the whole herbarium($45 per year): https://herbarium.theherbalacademy.com

The Nutrition-Autism Connection with Brittyn Coleman, MS, RDN/LD

Brittyn Coleman, MS, RDN/LD is a dietitian specializing in autism spectrum disorders and is also a sibling of an individual on the autism spectrum. Through her life and her studies, she realized how much overlap there is between nutrition and autism. During graduate school at the University of Oklahoma Health Sciences Center, she specialized in autism spectrum disorders and led her thesis research in food aversions and nutrient intake in children with ASD. There are very few dietitians specializing in ASD across the country, which makes accessibility extremely low. Because of this, she offers video and phone consults to parents and individuals all over the nation to increase the reach of nutrition therapy and nutrition education for families and individuals affected by ASD. She is extremely knowledgeable about autism in relations to diet, biomedical interventions, food selectivity, food sensitivities, gastrointestinal disorders, and even nutrigenetics.
Learn more: https://www.autismdietitian.com/about

Using Nutrition to Beat Chronic Migraines with Danielle Aberman, RD

Did you know that diet and nutrition can play a strong role in triggering migraine pain...as well as in finding relief?
Using her degree in clinical nutrition and training as a Registered Dietitian and Certified Health and Wellness Coach, Danielle changed her career to focus only on helping people with migraine find relief.
Her favorite people to work with are those with frequent or chronic headaches and migraines as she has a great deal of personal and professional experience with this debilitating condition. She provides personalized plans so that you can be your best self again.
Contact Danielle and Join Her Community:
Migraine Strong: https://www.migrainestrong.com/about-us/
Migraine Strong FB Community: https://www.facebook.com/groups/MigraineStrong/
Migraine Strong Instagram: https://www.instagram.com/migrainestrong/?hl=en

Inositol, Anxiety & Panic Disorder: An Integrative Nutrition Perspective with Ashley Hurst, MS,RD

Ashley Hurst,MS,RD works with individuals with complex digestive challenges like Crohn’s, Colitis, Acid reflux, and IBS. Many of her patients also struggle with fatigue, anxiety and low mood and have been down several paths trying to find answers. Ashley works with each person closely considering all of the aspects of their unique story.
Inositol, also referred to as 'Vitamin B8', holds promise for treating anxiety, obsession, compulsion, eating disorders, hostility, sadness, tension and fatigue. We're talking about how anxiety and low mood are connected to digestive function, what research and Ashley's experience with Inositol suggest, and even considering that predisposition to anxiety could be a gift.
Reach Ashley at https://www.wellnessbydesignonline.com/ and follow her at https://www.instagram.com/ashleyhurstrd/.
Looking for a high-quality Inositol source? Visit https://www.purecapspro.com/sarahferreirard/pe/home.asp.

Microbes at the Table: The Role of the Gut Microbiome in Eating Disorders

Eating Disorders are complex psycho-behavioral metabolic illnesses that arise from socio-cultural, environmental, biochemical & nutritional interactions with serious consequences for physical and mental health.
Novel approaches to treatment are emerging from biomedical and behavioral sciences, including the fields of neuroscience, nutritional biochemistry & gastrointestinal microbiology. Katherine talks with us about how the GI microbiome and the gut-brain axis (GBA) can act as both an antecedent and mediator in the pathogenesis and treatment of Anorexia Nervosa and other eating disorders.
Katherine L Stephens-Bogard is owner and founder of FUNctionally nouRisheD--aka FUNRD by KSB llc. Functionally Nourished integrates the science of western medicine with the contemplative practices of eastern philosophy to promote health of body, mind, and spirit for those struggling with disordered eating/eating disorders.
Clients of FUNRD receive an individualized nutrition prescription of nutrient dense foods intended to restore the physical body to whole health in tandem with mindfulness practices--yoga, pranayama (breathe work) & dharana (focused concentration) developed in collaboration with the client's other treatment team members as appropriate.
Katherine's webpage is under construction; but in the interim she can be reached via email @ katherinestephensbogard@gmail.com.

Adapting using Adaptogens: A Next-Level Wellness Strategy for the Millennial Woman with Kiki Athanas

Resources Mentioned:
Adaptogens: Herbs for Strength, Stamina, and Stress Relief by David Winston and Steven Maimes
David Wolfe
Dragon Herbs // Ron Teeguardan
More about Kiki Athanas:
As a wellness advocate, who specializes in adaptogens and CBD, but remembers the feeling of being overwhelmed by the sheer volume of options available, Kiki has built her personal brand on making this world accessible to all. She takes the time to explore the latest the wellness movement has to offer so those with the least time but the most need, Millennial woman, don’t have to. Kiki’s story is the story of the new wellness consumer: a professionalMillennial woman with the means and desire to seek out new and deeply personal pathways to her own well-being. After graduating from the Rotman School of Management, an interest in wellness became a career and eventually a calling. Kiki aligned herself with some of the leading minds in health and wellness and furthered her education in the field. Years spent promoting natural healthy lifestyle choices at the grassroots level and in the nutrition start-up space has given Kiki the perspective and experience necessary to help Millennial women find their own personalized pathways to wellness.
ME by Kiki is a lifestyle brand driven by my desire to share my experience and knowledge in the health & wellness world by offering content and products delivering on the deeply individual wellness needs of millennial women.
Website: https://mebykiki.com/
Instagram: https://www.instagram.com/mebykiki/
Facebook: https://www.facebook.com/mebykiki/
Pinterest: https://www.pinterest.ca/mebykiki/
Twitter: https://twitter.com/mindfullykiki
Interested in trying a high-quality adaptogen? Consider Cortisol Calm, a blend of herbal extracts and vitamin D designed to maintain healthy cortisol levels and to support relaxation, restful sleep, and positive mood during times of stress.* Purchase Cortisol Calm at https://www.purecapspro.com/sarahferreirard/pe/home.asp.
*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

The MIND Diet: Eat to Prevent Alzheimer's with Martha Clare Morris

The MIND diet, an acronym for the Mediterranean-DASH Intervention for Neurodegenerative Delay, combines the DASH and Mediterranean diets to reduce the risk of dementia and decline in age-related brain health.
Martha Clare Morris, nutritional epidemiologist at Rush University, joins me to discuss the design & results of the MIND diet, to share her rich perspective on nutrition and brain health as a well-known researcher in the field, and to reflect on the horizon for nutrition and cognition.
Resources Mentioned:
Diet for the MIND: The Latest Science on What to Eat to Prevent Alzheimer's and Cognitive Decline -- From the Creator of the MIND Diet: https://www.amazon.com/Diet-MIND-Science-Alzheimers-Cognitive/dp/0316441155
Alzheimer's Association: https://www.alz.org/
More about Martha: https://www.rushu.rush.edu/faculty/martha-clare-morris-scd

Bitter: The Forgotten Flavor for Digestive Health with Herbalist Guido Masé

Guido shares from his rich knowledge about history and science of 'the forgotten flavor' bitter, including significance to modern digestive health and eating concerns with a focus on sugar and carbohydrate cravings!
We talk here about:
-The history of 'Bitter' and historical applications
-How an herbalist thinks about the use of bitters in modern times
-The concept of Bitter as a 'forgotten flavor' (and why it matters)
-How bitters are tasted or sensed (hint: it's not just on the tongue)
-Impacts of bitter compounds on digestive physiology
-How exposure to bitter compounds can modulate the experience of craving and appetite
-Practical ideas for integrating bitter compounds to improve digestive and immune health
-Additional resources for reading & learning
Additional Links & Resources:
Guido's Books:
The Wild Medicine Solution: https://www.barnesandnoble.com/w/the-wild-medicine-solution-guido-mase/1114036215
DIY Bitters: https://books.google.com/books/about/DIY_Bitters.html?id=ZgyQDAAAQBAJ
Urban Moonshine: https://www.urbanmoonshine.com/
Blessed Bitters: http://www.herbcraft.org/bitters.pdf
Bitters: Time for a New Paradigm (J. Whitehouse): https://www.hindawi.com/journals/ecam/2015/670504/
Plants for Human Health Institute: https://plantsforhumanhealth.ncsu.edu/people/slavko-komarnytsky/
Additional Link: https://info.mountainroseherbs.com/free-herbalism-project-fall-2016

Eat to Beat Depression: The SMILES Trial

Eat to Beat Depression: The SMILES Trial by Sarah Ferreira