From Roots to Rituals: Nourishing your Body and Soul this Fall

Well friend,

As the crispness of fall air begins to settle (minus the recent 70 degree days we’ve had here in Maine), nature invites us to slow down, ground ourselves, and nurture our bodies. I personally did not have the best end to my summer so I’ve been looking forward to putting the past behind and focusing on the beautiful seasonal shift and of course all things cozy. 

Fall is a season of transition, preparing us for the colder winter months ahead. Embracing seasonal self-care practices and nutrient-dense foods can help keep our bodies balanced, our immune systems strong, and our spirits lifted. Here is a Fall Wellness Guide I created that focuses on self-care practices and nourishing foods. Please enjoy and let me know what you think!

1. Ground Yourself with Mindful Self-Care Practices

• Daily Rituals: Start your mornings slowly by setting an intention for the day. Create a simple ritual, like lighting a candle, practicing gratitude (I personally like to journal first thing in the morning and write down at least 3 things that I am grateful for), or meditating. This can anchor your mind and help establish calmness.

• Warm Baths: As the weather cools and our bodies start to clench up, warm baths with Epsom salts and essential oils like lavender or eucalyptus can relax muscles, calm the mind, and release any tension. 

• Journaling: Take a few moments each evening to journal. You can also write in the morning if your brain is like mine and is all over the place upon waking up. Reflecting on your day, free flow writing or listing things you’re grateful for can promote mindfulness and relaxation. 

• Embrace Nature: Spending time outdoors among the fall colors can ground you and elevate your mood. Nature walks or gentle hikes provide fresh air, boost your immunity, and allow you to feel connected to the world around you (oh my gosh, our autumn foliage has been magical this year, I can’t even). 

2. Nourishing Fall Foods for Optimal Health

As the season changes, our bodies benefit from different foods that are in harmony with the environment. These seasonal foods are packed with nutrients to support immunity and digestion. 

• Root Vegetables: Sweet potatoes, carrots, beets, and parsnips are grounding foods that support our energy levels and provide fiber, vitamins, and minerals. Their natural sweetness can satisfy sugar cravings and help keep blood sugar stable. 

• Pumpkin and Squash: Loaded with beta-carotene and antioxidants, pumpkin and other squashes support skin health, vision, and immunity. Try them roasted or in warming soups.

• Apples and Pears: These fruits are rich in fiber and vitamin C, great for digestive health and immune support. Try stewing them with cinnamon, cloves, and ginger for a comforting treat that also helps with circulation. 

• Fermented Foods: Incorporate foods like sauerkraut, kimchi, or yogurt. These support gut health and immunity, especially as we head into the colder months when colds and flu are more common. 

• Warming Herbs and Spices: Ginger, cinnamon, turmeric, and clove add warmth and boost circulation. They also have anti-inflammatory properties, supporting your body’s natural defenses and keeping you cozy.

3. Hydration and Herbal Teas

Our bodies may not crave as much water in cooler weather, but hydration remains essential. Aim for warm water or herbal teas like ginger, chamomile, and rooibos, which are soothing and can enhance digestion. Add lemons or a slice of fresh ginger for an extra boost. 

4. Rest and Immune Support

Again, fall is a reminder to slow down and honor your body’s need for rest. If you can, try to establish a healthy sleep routine by creating a calm evening ritual and aiming for 7-8 hours of sleep. Supporting your immune system with regular self-care, a balanced diet, and perhaps adding elderberry or vitamin D, can prepare you for the season ahead. 

By embracing the energies of fall with mindful self-care practices and nourishing foods, we can support our bodies holistically, creating balance as the seasons shift. Allow fall to be a time of reconnection with yourself, honoring both your physical and emotional needs. 

Interested in learning more or curious about how I can help improve your wellness? Book your Free Discovery Call today! 

In health and happiness,

Katrina Ramos, NTP

Why Skip Seed Oils? Embracing Healthier Fats for Better Wellbeing

Hi Friends,

I hope y’all had a nice 4th of July. I’m not sure where the time has gone but my oh my, summer time here in Maine is flying by! When I think about summer, I think about fun beach days, camping, magical fireflies, lake times, overflowing calendars with social gatherings, eating fresh watermelon on a humid afternoon, strawberry picking and of course exciting packed festivals with all of the live music, food trucks and... fried foods galore! 

If you’re reading this, I swear I’m not trying to be a debbie downer. I just can’t help myself because ultimately, I want you and your family to thrive. Unfortunately, knowing what I know about the dangers of consuming seed oils makes me feel like I’m doing a disservice so let’s first dive in with some history shall we?

Back in the early 1900’s a British candlemaker, William Procter and James Gamble who was an Irish soapmaker decided to become partners in business where they used animal fat as their chief ingredient in their products. Their company supplied soap and candles to the Union Army during the American Civil War 1 despite the scarce fat supplies and yet when the war was over, their business became even more successful and they invented many other household products like Ivory Soap and Tide, the first synthetic laundry detergent. 

During this time, these two men developed a way to make cottonseed oil (then classified as a toxic byproduct) into an “edible” fat otherwise known today as Crisco. Canola oil which has become a cheap staple in many of today’s restaurants and kitchen pantries also started out as industrial chemicals that were in fact used to lubricate machinery. Yikes. 

So why should we try to avoid consuming oils derived from plants AKA canola, corn, cottonseed, soybean, sunflower, safflower, peanut oil, grapeseed, rice bran or margarine? These industrial seed oils otherwise known as polyunsaturated fats or linoleic acid are nutrient poor, calorie dense and are used in virtually all processed foods, using high pressure, high heat and chemicals for extraction, deodorization and colour. As Paul Saladino, MD would say, “Seed oils simply are not a species-appropriate source of fat for humans”. Excess linoleic acid that accumulates in the body over time can cause major inflammation leading to chronic diseases and health problems like: asthma and allergies, autoimmune disease, cognitive and mental health issues, diabetes and obesity, heart disease, gut health issues, infertility, osteoarthritis and more. 

I know, it’s a lot of information and maybe you know this already but I felt it was an important topic to discuss because well hell, the fried dough and festival fries are all around us this season and I must admit that the new donut shop that recently opened up near me has been extremely tempting every time I drive by. Personally, I don’t mess with consuming foods with seed oils because I immediately feel the not-so-great effects and it’s just not worth it for me. Some healthier alternatives to use for cooking or keep in mind when eating out are avocado oil, coconut oil, olive oil, duck fat, goose fat, tallow, lard, grass-fed butter and ghee. If you really want to go down the rabbit hole and get more serious about avoiding seed oils, there is an app that you can purchase called, Seed Oil Scout that shows restaurants in your area that do not cook with them. How cool is that?! 

Now, I’m not saying that you should never enjoy and indulge in the foods that bring you joy but at least I’ve done my part by trying to educate you a little more before you decide to chomp on that delicious looking churro stick or fried seafood platter that your family ordered. 

If you’re still curious about ways to improve your health and have managed to read this far without thinking I’m the Food Police, I would love to connect! Book your complimentary Discovery Call today and find out how I can help you! 

In health and happiness,

Katrina Ramos, NTP

A Walk in Nature A Day Keeps The Doctor Away

And just like that, the long memorial day weekend is over and now we’re all back to the work grind. The Tuesday blues are definitely a thing but my friend, have no fear because nature is here! Earlier this morning I had a goal of writing a blog post but my brain just wasn’t having it. So what did I do? I rallied up the beagle boy and we drove to a nearby trailhead to take a walk instead. 

Walking is one of the most underrated forms of movement in my opinion because it’s something that most of us don’t even think about or appreciate. Perhaps, some may find it too easy or boring like the Type A personalities (including myself) who are reading this and who crave intense workouts and getting a good sweat on. Sure, I could have forced myself to sit down with the computer this morning and stare blankly at the screen for hours but I knew that walking Harvey in nature would be much more beneficial for the both of us.

Keep in mind that nature doesn’t have to be just in the wilderness. These beautiful environments can facilitate deep healing on so many levels though it can also be found in parks, green spaces and even your neighborhood. All that really matters is that the effort of spending time outdoors not only improves your physical health but can also improve your mental health and could even help boost your creative flow. Moving our bodies outside can be quite peaceful and meditative for some.

There are many studies out there that have shown that exposure to the outdoors has been linked with lower risks of cardiovascular disease, diabetes and obesity. On top of that, being outside also strengthens the immune system and enhances Vitamin D production which many of us could really benefit from. 

Taking a walk in nature has been proven to lead to better cognitive function and has been shown to decrease stress and boost happiness. In my experience, there is nothing else quite like it then immersing oneself in the natural world and engaging with all of the different sounds, smells, and sights. Every time I choose to make nature walks a priority, I always find myself feeling more refreshed, in a much better mood and ready to pump out a creative project! 

So if you’re feeling stuck, unmotivated or sluggish, living in your head or wanting to add a low-impact physical activity into your daily routine just remember that the great outdoors are always available to you and if you have any physical limitations or don’t have access to natural places, I advise to go slow, listen to your body and maybe first try taking a short walk around your neighborhood or around the block. For those who need a good reason to take a quick break and get up from their desk but are unable to drive somewhere remote or work/live in the city, sometimes wearing headphones on your stroll can be helpful for canceling out the noise and could be a perfect opportunity to listen to music, catch up on your favorite podcasts or audiobooks and be in your own little world. Just be careful and have fun! 

In health and happiness,

Katrina

Stress Less, Play Often

Alright friends, as some of you know I decided to take a sabbatical leave due to a construction project happening with the building I work in. It has been a little over two weeks and I feel compelled to write about this topic today because I know it’s something that many of us could use more of: PLAY. 

We all know the importance of play for children. Now, do you remember a time in your own childhood when you were utterly happy in an activity and lost in the moment as though it felt like time didn’t exist? Now take it to the present day. When was the last time you experienced this? Has it been awhile? If so, it’s okay because adulting is hard and life gets crazy busy. I believe that taking this much needed time off for myself brought up an awareness that all of us could really benefit from blowing off some steam by making it a priority to play more. Among its benefits, play can actually boost your creativity, help you not take life so seriously and can help you cope better with stress. 

Any recreational activity that brings you joy and excitement counts as playing and just know that making time for it can have substantial benefits for your mental and physical well-being! In fact, studies have shown that spending more time doing things that bring you happiness and pleasure can have a lasting relaxing effect that helps you manage stress better, keeps you physically active and brings more life satisfaction. For the record, having some good old fashion fun is not a waste of time. If truth be told, it’s right up there with everything else we could be doing to maintain good health like eating well, moving our bodies, getting plenty of restful sleep and being part of community.

I understand that adulting can be extremely demanding and tough when we’re constantly going from one thing to the next but even setting aside 30 minutes per day for yourself is enough time to reap the benefits! It may not seem like a lot but so much FUN can happen within that period. Especially, if you are able to make it a consistent daily practice, I promise you that life will start to feel so much sweeter.

So, next time you’re feeling overwhelmed by your list of tasks or have the inclination to drop it all and flee the country, I encourage you to be selfish and let your inner child play! 

In health and happiness,

Katrina

What Is The Best Diet For Me?

One of the main reasons I was drawn to taking the Nutritional Therapy Program as opposed to other holistic nutrition programs was because it was not only inspired by Weston A. Price’s research but also because they emphasized using a bio-individual approach. What is Bio-Individuality you ask? Well you see, bio-individuality is the idea that there is no one-size fits all approach to health and nutrition. Rather, you and I are so unique in our biological makeup and requirements. Meaning, that we all have our own special dietary and lifestyle needs based on factors like: genetics, epigenetics, ancestry, age, environmental exposures, health status, socioeconomic status, geography, activity level, etc. Therefore, our bodies react differently to various foods, habits and the like which I find very refreshing don’t you think?

So from here on out, you can stop googling and experimenting with The best diets of 2024 and give yourself some grace if for whatever reason it didn’t work for you yet magically somehow worked for others. There’s nothing wrong with you. You’re simply unique and all that really requires is finding what works for you and only you. Trust me when I say that I completely understand how frustrating it is to follow a diet or protocol that is supposedly optimal for every single person in the world then come to experience it’s actually wreaking havoc on your health. 

I have literally tried every diet from vegan, vegetarianism, ayurvedic-inspired, pescatarian, mediterranean, intermittent fasting, fodmap, paleo, keto and carnivore all just to learn that none of these were supporting my bio-individual longterm health. In fact, all I ever felt was moody, bloated, gassy, deprived with strong cravings and out of control. I also experienced irregular and painful periods, low self-esteem, adult acne, brittle nails, hair and teeth, extreme fatigue, severe depression and anxiety and an overall negative outlook on life (It’s still a wild ride but I’ve come a long way).

With all of this being said, would you agree that for a short period of time, it’s easy to follow a “diet” with rules of what you can and can’t put on your plate? Although, when it comes to intuitively listening to what your body is trying to tell you things can get complicated. That is where I come in! I can help steer you in the right direction to what is optimal for you by ensuring that you have an appropriate balance of carbohydrates, fats and proteins based on your bio-individuality and circumstances.

Establishing a healthier relationship with food is also part of what we do together because food should neither be labeled as good nor bad. Ultimately, it’s about fine-tuning what specific nutrient-dense foods nourish your body best in this moment and then adjusting it along the way. I could geek out about this all day but isn’t it fascinating to learn that all of our different bodies have an innate intelligence of seeking homeostasis? All we have to do is honor it and lean in.

And so to answer your question above, “What is the best diet for me?”

I can’t entirely answer that for you but what I CAN offer you is my support in navigating your unique nutritional and lifestyle requirements that will sustain you and help you thrive.

Still interested in healing your special gut? Please fill out the Nutritional Therapy Inquiry Form and we’ll get you set up for your free 20 minute consultation. I can’t wait to work with you!

In health and happiness,

Katrina

Get A Massage For The Health Of It

Hello and welcome to my blog :). My name is Katrina and I am a holistic practitioner located in Midcoast Maine, who is passionate about all things related to alternative wellness and finding ways to connect mind, body and spirit. I am a Nutritional Therapist Practitioner, Energy Worker, Certified Yoga Teacher and Licensed Massage Therapist. My love for becoming a bodyworker stems from my own healing journey of connecting to self and to others and it always amazes me how profound the work can be for those who are seeking natural relief.

Oftentimes, people think that massage is just an annual, special treat of being pampered but there is so much more to it. Nurturing touch in itself is extremely healing because it lowers blood pressure as well as cortisol levels which is the primary stress hormone. Cortisol helps your body respond to threats such as in a fight or flight situation to find balance again but can be triggered excessively which can lead to more health concerns like chronic stress and fatigue, digestive issues, mental health disorders, hormonal imbalances and more. I won’t go into further detail about it because that’s for another day but yeah, receiving consistent massages is great for stress management and aiding in the production of that feel good love hormone, oxytocin.

Speaking of oxytocin, massage can also increase other positive hormones like endorphins, serotonin and dopamine all of which can enhance your sense of well-being and even decrease the sense of pain in the body. Booking a Classical or Deep Tissue Massage in particular are great modalities for those that are seeking muscle and joint relief!

Another health benefit of receiving massages is improved sleep. For me personally, I honestly find this to be extremely helpful. As a small business owner wearing all of the hats, it’s very easy to become wrapped up in the day to day business operations that sometimes I forget how important it is to slow down, relax and nourish the mind and body which then greatly affects the quality of my sleep. Everything is connected and lets just say, I finally received some much needed bodywork, slept like a baby and wanted to emphasize how AMAZING you will feel days or even weeks after. I laugh to myself because I’m currently writing this entry with post-massage feels and am no longer sweating the small stuff yah know?

There are so many other reasons why massage therapy can be a beautiful addition to your heath care routine but I’ll close with a gentle reminder that the need for human touch is one of our most basic, primal needs and I think it’s safe to say that we could all use a little more lovin’. Would you agree?

Book your session today at Wild Fern Holistic Health!

In health and happiness,

Katrina