Whole Foods Nutrition with Cindy Olejar

about Cindy Olejar

Why did I create Whole Foods Nutrition?

My knowledge of nutrition was very limited growing up. I thought nutrition was eating the cheapest low fat food that tasted palatable. I also did not know refined sugar, processed foods, many conventionally grown foods and over the counter and prescription medications can wreak havoc on the body especially to the digestive system, microbiome and gut flora.

Shopping for food was not my forte, and I had limited cooking and nutrition knowledge. I liked the convenience of quick and easy food to make and eat because this gave me more time for sports and other activities, so I ended up eating a lot of microwavable and prepackaged ready to eat foods. These processed foods are often filled with a lot of refined sugar, high fructose corn syrup, other harmful food additives and ingredients, and are exposed to toxic chemicals in the farming and production process. Over time this took a toll on my body.

Things Changed

Learning about nutrition changed my relationship with food. As I began to understand what I was putting into my body, how my body absorbs and uses what I eat, and the long term harm that sugar, processed foods, and foods grown with chemicals and toxins can do to the body, I discovered a deep respect and purpose for food and what I put into my body.

I now love to prepare, cook and eat organic, grass fed, pasture raised, wild caught whole foods, and I have fun going to local farmer's markets and grocery stores to shop for these nutrient dense, delicious foods.

My Hope

I created Whole Foods Nutrition to have an easier way to obtain nutrition information. There is a lot of information out there on nutrition, and finding accurate nutrition information is not always easy. Also, there is not a one size fits all nutrition program or diet, and there is still a lot to be discovered about nutrition. Always do further research to become the expert of you so you can discover what will be best for your nutritional needs.

If you have any questions or would like support getting started on your nutrition journey you can email me at wholefoodsnutritionwithcindy@gmail.com. I look forward to hearing from you.

Cindy Olejar is a Nutritional Therapy Practioner (NTP), Seattle native, a former elementary teacher, dog and cat care business owner, and author of a children's mindfulness book called, Beach Day Blues for Wally: how to present with uncomfortable feelings and some early reading children's grammar books called Find the Cat and More - books that make learning to read fun!

What is nutrition and why is it important?

Cindy Olejar June 2, 2019

Nutrition is the study of the interactions between our body and how we break down, absorb, and utilize the nutrients from what we eat. Nutrition is the building block for our body's energy, structure, and function.

Nutrients are the chemical substances contained in food that are necessary to sustain life. Nutrients are needed to help build our cells, tissues, organs and systems and they help us think, move, digest, rebuild, and heal. Nutrients also help create the enzymes and hormones we need to function properly.

Learning about nutrition has helped me become aware of the importance of what I put into my body, and that digestion is the gateway to wellbeing because this system, if working properly, provides the nutrients that fuel and build every single cell in the body.

Macronutrients, carbohydrates, fat, protein and water, and micronutrients, minerals and vitamins, are the nutrients we need to live. Most of these are essential in that we cannot make them in our body but need them to sustain life, such as Omega-3 and Omega-6 fatty acids, nine amino acids, water, minerals and most vitamins, so we need to obtain them from the foods we eat. I discovered that most processed foods and conventional foods don't have the adequate nutrients I need for my body, and many of these foods have added harmful chemicals, refined sugar, and other toxins in them that can cause health problems.

What is best for my nutrition is eating a variety of nutrient dense, properly prepared, whole foods locally grown. Eating a variety of nutrient dense foods and drinking sufficient water helps to ensure I am obtaining the macro and micronutrients I need. Properly grown food, such as organic, grass fed, pasture raised, and wild caught is more nutrient dense than conventionally grown food. There are less chemicals and toxins in properly grown and prepared food, and it is healthier for the environment and animals. Buying local is beneficial to maintaining the nutrients in the food because it does not have as far to travel from harvest to your plate to eat. Buying local also helps the environment because less gas and food packaging are used.

Choosing and eating nutrient dense, properly grown, whole foods is very important for proper digestion, but there is more to just what we eat. Digestion does not start in the mouth, but actually begins in the brain. The state we are in can be a factor on how we digest our food. If we are in a parasympathetic state, or a calm state, this helps the food digest and the nutrients absorb better than if we are in a sympathetic state, or high stress fight, flight or freeze state. So being mindful of when, where, and how you eat your food can impact digestion. Even chewing slowly and longer helps support digestion. So we are not just what we eat but also what we absorb from what we eat. These tips have helped me to listen, sort out, and become aware of what my body is telling me it needs to eat.

There is not a one size fits all diet or protocol for nutrition. The ratio of carbohydrates, fats, proteins, which types of foods to eat, and how much water to drink can vary for each person depending on one's lifestyle, epigenetics, environmental factors, age, gender, genetics, microbiome, and stage of life. And our nutrient needs are forever changing. Knowledge is power. By learning more about nutrition you can become the expert of you, so that you will be able to discover what will be best for your nutritional wellbeing.

Here are a few things that can harm digestion: over the counter and prescription medications, eating refined sugar and processed foods, stress, environmental toxins, chemicals, dehydration, antacids, eating too quickly, imbalance of macro and micronutrients, insufficient sleep, and smoking.

Nutrition is one important piece of being well. If you are interested in other aspects to assist with your health check out "Other Wellbeing Supports" in the drop down menu.

Having learned that nutrition is vital to my wellbeing, I have made nutrition a priority. Check out the nutritious and delicious ingredients, foods, recipes, online meal services, restaurants, nutrition budgeting, resources, and more that I have discovered that has made nutrition enjoyable, and I hope will for you too!