Made Well

Author: Andi

  • Nutrition with God in mind: where to begin

    Nutrition with God in mind: where to begin

    “Andi, my doctor told me that I have pre-diabetes and I need to eat healthier, but I have no idea what to do or where to begin.”

    “I exercise in the gym every day and come to physical therapy twice a week, but I still am not seeing any progress the strength of my legs and my ability to walk farther.”

    “I can’t figure out why I am so tired all the time. I could barely make it into the clinic today.”

    These are just some of the numerous comments I hear throughout the day in my physical therapy clinic. Some are intentionally brought up in conversation, others I pick up offhand as part of my general patient interactions. These concerns set off bells in my head that immediately inspire me to dig deeper and ask about their nutrition. There is so much variability in the answers I receive, but I am always amazed by the most common response I hear from patients: “Nobody has ever asked me about that before.”

    Nutrition is such an important aspect of our health and well-being and one that should be at the forefront of every healthcare provider’s clinical interactions. When we discuss the ways we nourish our bodies in a constructive manner, we can step into one of the incredible ways that God has created for our bodies to heal. What I aspire to present in this article is not a method of dieting as a means of controlling our bodies, but rather my love of whole foods and true nourishment of the body that gives our cells energy, help ease aches and pains, improves our overall fitness, and helps fuel us for our respective ministries.

    Nutrition Basics

    Nourishment of our bodies begins with three large building blocks followed by smallers bits and bobs that fill in the gaps. If we can improve the quantity and quality of all of these pieces, we start to see how well the body can both repair itself and maximize its daily function. Let’s dive in.

    Macronutrients are the three main categories of nutrients we obtain most our energy from. These a required in larger quantities and consist of:

    • Proteins: build and repair of muscle, bone, and connective tissue. Proteins are found in meats, beans, and nuts/seeds.
    • Carbohydrates: provide our cells energy for metabolism and carrying out cellular function. Sources are carbohydrates are found in fruits, vegetables, and whole grains such as oats , quinoa, and rice.
    • Fats: these provide our bodies with an energy reserve, aid in hormone production, and allow for absorption and transport of vitamins and minerals. Fats are found in oils (such as olive and coconut), dairy products, and meats.

    Specific nutritional needs will vary, but general recommendations for macronutrients are as follows:

    • Protein: 1.0 – 1.6 grams per kilogram of bodyweight or up to 35% your daily caloric intake
    • Carbohydrates: 35-45% your total daily caloric intake
    • Fats: 15-35% of your total daily caloric intake

    There are different subtypes of macronutrients (which I explore more in-depth in my article here) and not all of these subtypes have the same nutritional value. For example, carbohydrates obtained from eating a diet rich in vegetables and whole grains will be required in greater abundance than carbohydrates obtained from a diet high in refined sugar.

    Micronutrients are nutrients that our bodies require in smaller amounts. They function in immune support, cell growth and repair, and hormone regulation and consist of:

    • Fat soluble vitamins: such as vitamin A, D, and E, which are carried by lipids (fat molecules) and stored in body fat.
    • Water soluble vitamins: such as vitamins B and C. Unlike fat soluble vitamins, water soluble vitamins are not stored in the body and should be consumed daily.
    • Minerals: such as calcium, potassium, and magnesium. These are inorganic nutrients that are found in our soil and water and are absorbed by the plants and animals we eat. The quality of the soil in which our food grows will affect the mineral content of the foods we consume. All the more reason to protect God’s creation!

    While micronutrients are harder to track, the good news is a diet rich in whole foods will supply most of what our bodies need. Your physician can further conduct lab work to identify areas of excess or deficiency.

    Another important factor to consider when examining your nutrition is hydration. Our bodies are composed of 75% water and adequate intake is important for maintaining the health and function of our cells. At least two-third of our daily fluid intake should come from plain water, however our bodies will also absorb water from other beverages and from the foods we consume.

    Where do Calories Fit in the Picture?

    Calories are not a nutrient that our bodies obtain, but rather a unit of measurement that shows how much energy our bodies obtain from a certain kind of food. Not all calories are equal, though, and the quality of our calories matters just as much as the quantity. A person can experience health problems related to nutrition despite adequate caloric intake. I explore this topic more in my article about my love of whole foods, which you can read here.

    When Our Nutrition is Unbalanced

    God created nutrients from plants and animals as a means of not only maintaining our bodily health, but also giving us energy to participate in activities that are most meaningful to us. Disease and injury begin to appear when people have problems with either the quantity or quality of their nutrition. God has created our bodies with red flights and flare signals that will tell us if something is off with the way we are nourishing our bodies, and these nutritional deficits are not always indicated by hunger. Sometimes they show up as:

    • Chronic fatigue
    • Sleep disturbances
    • Chronic aches and pains
    • Elevated blood glucose levels
    • Multiple injuries and lack of healing
    • Mood swings, irritability, and reduced motivation
    • Impaired reproductive and gastrointestinal function
    • Stagnation towards or regression from a physical fitness goal

    If you are experiencing any of these symptoms or have question about how nutrition can help you meet a specific health goal, I encourage you to elevate your concerns to a trusted physician, physical therapist, or registered dietician. Food tracking can also be beneficial for looking at your overall nutrient intake and to identify areas that may be deficient. It is recommended to track for a least one to two weeks so you can have a thorough look at your nutritional intake. Using a journal or a food tracking app such as myfitnesspal can help you identify areas that you can improve upon. If the idea of tracking your nutrients seems daunting, tracking just protein intake is a great place to start since a lot individuals are generally lacking in this area.

    Nutrition as a Means of Spiritual Nourishment

    As Christians, we recognize that our salvation and purpose in life is not derived from the foods we consume and in what quantities, but rather in the saving grace of Christ Jesus. On one hand, we are called to care for our bodies and to respect them as temples for God, and examining our nutrition can help facilitate our wellbeing. On the other hand we cannot worship our health more than Christ. Learning about nutrition should not create anxiety, worry, or pride in regards to the foods that we consume. Instead, we can use nutrition as a means to learn about God’s incredible design for the human body and to help our temples get the fuel they need in order to live out our respective ministries. The resources available to us and our life circumstances will influence what aspects of our health we can tend to at the time. It is my prayer that no matter what kind of season you are in, you can be equipped with the knowledge and tools to make choices that promote your well-being with the resource available to you.

    " Go, eat your food with gladness, and drink your wine with a joyful heart, for God has already approved what you do." Ecclesiastes 9:7

    Be well,

    Andi

    Sources for Extra Reading

    Nutrition: Micronutrient Intake, Imbalances, and Interventions

    Nutrition: Macronutrient Intake, Imbalances, and Interventions

    Water, Hydration and Health

  • Building whole foods habits

    Practical Ways to Nourish Your Body and Increase Whole Foods Consumption

    • Identify your body’s needs. A physical therapist can provide basic information regarding your macro and micronutrient needs, while a registered dietician identifies and treats nutritional deficiencies. Both can be helpful.
    • Learn to shop the grocery store and read a food label. Most whole foods can be found on the outer perimeter of the store. Once you get what you want from the perimeter, shop the isles and focus on low-ingredient, minimally processed items.
    • Crowd out, don’t cut out. Instead of throwing out every processed item in your fridge and pantry, slowly replace items with whole foods and minimally processed ingredients over time. Take it slow!
    • Prep ingredients ahead of time to make access to them easier. Wash fruits, chop vegetables, and cook large batches of grain all at one time to make ingredients more accessible throughout the week.
    • Start with breakfast. It is the most simple meal and a nourishing breakfast will give you a strong start to your day.
    • Keep dinner recipes simple and start with what you like. The best whole foods are the ones that keep you coming back for more.
    • Meal prep and batch freeze for easy meals, which can be helpful when you are low on time, energy, or motivation.
  • The joys of resistance training

    The joys of resistance training

    As a physical therapist, one of my favorite things to discuss with patients is the benefits of resistance training. I incorporate it into almost all of my sessions and it truly brings me so much joy to watch people’s health and function improve with this mode of exercise. Resistance training, or strength training/weightlifting, can seem daunting if you have never made it a regular part of your exercise routine. Just a small bit of knowledge can help improve your confidence and enjoyment with this form of exercise, and I am excited to introduce it to you!

    The benefits of resistance training

    There are SO many benefits to regular strength training that it is hard to not think of it as one of the modern holy grails for our health. God has created our bodies to move and the literature surrounding these benefits only confirms God’s design for how our bodies heal. Some of the many benefits include:

    • Improved cardiovascular disease risk factors, including lower blood pressure and balanced blood lipid profiles
    • Lower blood glucose levels and insulin resistance, which reduces the risk of type II diabetes
    • Enhanced body weight and composition, for those who have this as a goal
    • Maintained bone mineral density, which is especially important in older adult women
    • Improved sleep quality, resulting in improved energy and mood throughout the day
    • Decreased chronic pain, which may also reduce reliance on pain medication
    • Enhanced cognitive performance, to improve your ability to work and learn throughout the day
    • Reduced symptoms of depression and anxiety, making it a powerful adjunct to mental healthcare
    • Enhanced overall quality of life and functional capacity, because if our bodies are stronger, they can move better and with more independence

    General recommendations

    In those who are getting started, resistance training should be performed for all major muscle groups at least two times a week for a minimum of 20-30 minutes at a time. While there are a variety of ways you can structure a strength program, beginners can try to aim to perform an exercise 8-12 times for 2-3 rounds. It is also important to gradually increase the amount of weight, or load, that is being used in order to stimulate the body to get strong enough to meet higher demands. On an intensity scale from 0 to 10 (10 being the hardest you can push yourself), shoot to work around a 6-7/10. Your exercise should be challenging enough to get your heart rate up but not so challenging that you are exhausted by the end of the set.

    If you need help figuring out how to start or progress your exercise routine, it can be beneficial to schedule a session with a physical therapist, personal trainer, or strength and conditioning specialist for guidance.

    Common concerns and barriers

    • Physical appearance: Some patients have expressed to me that they are interested in starting resistance training, but they are concerned about becoming “too muscular” or “bulky.” Regular resistance training (and exercise in general) will likely change some aspects of your body composition. All bodies are beautiful and muscles are a great thing to have. However, those highly muscular builds such as those in competitive powerlifters or bodybuilders are the result of highly specialized and intense training that is more than what you need to maintain your general health and wellness.
    • Gym-timidation: Defined as anxiety surrounding attendance at a gym or exercise class, “gym intimidation” is caused by fear of judgement or lack of knowledge on how to use equipment. This can be mitigated by attending a class with a friend, working with a personal trainer or PT, or requesting help with equipment from front desk personnel. The hardest day is the first day and your confidence will grow each time you return to the gym!
    • Lack of enjoyment: As a former cross country runner, the idea of standing in one spot for 60 minutes to pick up weights and put them down did not seem like my idea of fun. I truly did not enjoy resistance training until I learned all the different ways you can structure training programs. The best form of exercise is one that you enjoy because it will motivate you to keep returning and to develop long-term healthy habits. Participating in a group fitness class, exercising with a friend or family members, incorporating circuits or intervals, taking equipment outdoors, or super-setting with another enjoyable activity are some strategies for making weight training more enjoyable. You can read more about exercise structure in my article here.
    • Access to and cost of equipment: Contrary to what advertisers say, you do not need an expensive gym membership, trendy exercise clothing, or expensive state-of-the-art equipment to improve your health. Our health is worth investing in but our investments should not require us to break the bank. There are many strategies for building a resistance training routine without having to pay an arm and a leg. Facebook marketplace is a great way to purchase affordable equipment for a home gym. Equipment sharing with a friend is free and also prevents too much clutter at home. Planet Fitness has one of the most affordable gym memberships starting at just $15 a month (less than the cost of a trip to Chickfila!) and this company provides more than enough equipment for both beginner and experienced exercises. Some gym memberships/exercise classes can also be covered by FSA funds or your insurance (definitely worth looking into for my Medicare people!). YouTube provides endless free exercise videos that incorporate body weight and equipment-based routines.

    Jesus as our strength

    As Christians who are called to care for our bodies, resistance training can be an excellent form of exercise to improve overall health, function, and quality of life. Our physical training can serve as a mirror for our spiritual training and the discipline of pushing our bodies to be stronger can teach us just how much we are capable of in Christ’s strength. It is my prayer that Christ be magnified in all areas of life, including in our exercise routines!

    Be well,

    Andi

    Sources for extra reading

    American Heart Association’s review on resistance training

    American College of Sports Medicine’s position on resistance exercise as a primary form of exercise for health

    A deeper dive into strength training fundamentals (for those who love the details)

  • A simple sourdough recipe

    This simple sourdough loaf is a perfect beginners recipe that is versatile, forgiving, and so fun to make and share. My husband and I start this recipe on a Saturday to have it by dinner on Sunday. The fermentation process that adds nutritive value to the bread can seem intimidating, but once you grow comfortable with this simple loaf you will be able to use the base recipe in almost any kind of bread you want to make. 

    Equipment: 

    • 1 large mixing bowl 
    • Kitchen scale 
    • Dutch oven 
    • Proofing basket (not essential, but nice for getting a fluffier loaf)
    • Bread lame or a sharp knife

    Ingredients for feeding your starter: 

    • 75 g unfed sourdough starter 
    • 150 g bread flour 
    • 150 g filtered water (ideally room temperature, but not a necessity)

    Ingredients for boule:

    • 150 g of starter
    • 250 g filtered water (ideally room temperature, but not a necessity)
    • 25 g of olive oil 
    • 10 g salt
    • 500 g bread flour 

    A lot of sourdough recipes call for ultra-precise measurements, complicated air and flour temperature calculations, and exact mixing/kneading times. However,  I have found this basic recipe to be very forgiving especially if you are new to baking or have a busy schedule.  Do not worry if your measurements  are off by a couple of grams or if you let the dough sit for too long.  

    Baker’s schedule 

    • Saturday evening: → using starter ingredients
      • Place the starter on your counter to bring to room temperature if you store it in the fridge. 
      • Discard excess starter from the jar so you have 75 grams remaining (after making a few loaves, you will be able to eyeball this and won’t have to measure each time)
      • Once your starter is room temperature, feed your starter with 150 g  bread flour and 150 g filtered water. Mix well. 
      • Cover the jar opening with a small towel or washcloth and leave on the counter overnight. Enjoy some tea, get some sleep.
    • Sunday morning: → using boule ingredients
      • By now your starter should be bubbling and doubled in size. 
      • Using a large mixing bowl, measure out 150 g of starter, 250 g of filtered water, and 25 g of olive oil. Mix well. 
      • Add in 500 g of bread flour and 10 g of salt. Mix well to combine into a sticky, shaggy dough. 
      • Gently knead the dough, just enough where the dough sticks together and forms a rough ball. 
      • Cover with a towel, let sit on the counter for about 2 hours (this is called the first rise). Go to church, enjoy some coffee. 
      • Once home from church, stretch and fold your sourdough 3 times with about 20 minutes in between each fold. After the third fold, shape into a boule and return to the mixing bowl or proofing basket. Let the dough rest on the counter until dinner time this is called the second rise).
      • Around dinnertime, after about 6 hours, preheat the oven to 450 degrees.  Place your dutch oven (lid on) into the oven on the middle rack.
      • Once everything is preheated, remove the dutch oven. Gently transfer the dough into the dutch oven, seam-side down. Using a bread lame or a sharp knife, make a shallow slice along the top of the bread (this is called scoring and helps with bread expansion while cooking). Place the lid back on and return to the oven. 
      • Bake with the dutch oven lid on for 20 minutes. No peeking.
      •  Remove the lid and bake until the crust is as dark as you prefer, about 10-20 minutes. 
      • Remove from the oven and transfer the boule onto a wire rack. Let cool for 30 minutes before slicing and serving (if you can wait that long!)

    Baker’s tips 

    • There are so many ways to make sourdough bread and so many baker schedules you can follow. This recipe is very forgiving so play around and see what works best for you!
    • If you keep your starter on the counter or in a cabinet, you will need to feed it every day so the bacterial colonies stay happy, healthy, and active. Starter kept in the fridge only needs to be fed every 7-10 days. 
    • When discarding excess sourdough, discard away in the trash can. Do not pour discard into the kitchen sink to avoid clogging. You can also use the discard to make all sorts of recipes (like sourdough discard pancakes!) or give it to a friend.
    • If your starter develops a brown film on top, this is normal. It just means that your starter is hungry. Pour out the film into the trash and feed with the ingredients above.

    Happy baking and be well,

    Andi

  • Welcome to the blog!

    Welcome to the blog!

    Hi! My name is Andi, and I am so glad that you have stopped by my blog! I started this creative project as a way to help inspire healthier lifestyles in people for the glory of God.

    During the day, I share my love of movement and exercise with patients in a small outpatient physical therapy clinic. While I have been a physical therapist for only a few years, it became evident to me pretty quick that our healthcare system is lacking in several areas: preventative medicine, lifestyle and wellness education, Jesus and prayer at the center, to name the least. I started Made Well out of a love for Jesus and a desire to help people pursue health for the sake of living out their respective ministries to the best of their abilities. I believe that our health, in whatever capacity God has given us, plays such an important role in bringing glory to Him and growing His kingdom.

    The more I learn about the human body, the more I see God’s creative hand and I am amazed at how He has designed us for wellness and healing. While the information in this blog should never be a replacement for medical care, I hope that I can inspire you in the right direction and help lead you to the why behind it all: Jesus.

    I am elated that you have taken time out of your day to stop by and learn alongside me, and my prayer is that the Holy Spirit guides you to what you are looking for in the pages of my virtual journal.

    Be Well,

    Andi