Tag: nutrition

Cooking for Picky Eaters: Nurturing Kids with Autism and Food Aversions 

Cooking for children who are picky eaters can be challenging, especially when it obtains to children with food aversions such as many children with autism. A child’s diet plays a crucial role in their overall health and development. In turn, this diet plays a huge role in your child’s life and if your child is a picky eater or has food aversions, they may not be getting everything they need from their diet to be healthy. Children with autism spectrum disorder (ASD) often have sensory sensitivities and rigid eating patterns, leading to limited food preferences. Some children with ASD may have heightened sensitivities to taste, texture, and smell, which can contribute to their aversions. Ensuring a well-rounded diet is crucial in maintaining your child’s health, promoting their growth, and supporting overall development. 

Common Food Aversions in Children with Autism: 

 While food preferences can vary among individuals, there are some common food aversions that frequently appear in children with autism: 

  • Textural Challenges: Many children with autism struggle with certain textures, such as crunchy or slimy foods, leading them to avoid fruits, vegetables, or meats. 
  • Limited Food Groups: Some children with autism may stick to a few preferred food groups, such as carbohydrates or processed foods, neglecting the necessary nutrients.  
  • Sensory Sensitivities: Strong flavors or smells may trigger aversions in children with autism, making it challenging to introduce new or unfamiliar foods. 
  • Color or Presentation: A child’s preference for specific colors or food presentation styles may limit their choices, affecting the variety in their diet. 

Incorporating Nutrient-Rich Foods:  

Ensuring children with autism receive a balanced diet is essential for their growth and development. Here are some nutrient-rich foods to include in their meals: 

  • Protein Sources: Offer lean meats, poultry, fish, or plant-based alternatives like beans and lentils to provide essential amino acids and support muscle development. 
  • Colorful Fruits and Vegetables: Incorporate a variety of fruits and vegetables, such as berries, oranges, leafy greens, and sweet potatoes, to provide vitamins, minerals, and antioxidants. 
  • Healthy Fats: Include sources like avocados, nuts, seeds, and olive oil, which provide omega-3 fatty acids and support brain function. 
  • Whole Grains: Opt for gluten-free whole grains like quinoa, brown rice, and gluten-free oats to provide fiber, vitamins, and minerals. 
  • Dairy Alternatives: If your child is lactose intolerant or has dairy aversions, consider providing plant-based milks such as almond, cashew, or coconut milks that are rich in vitamins! 

Tricks to Work Around Food Aversions:

Here are some helpful strategies to navigate food aversions and encourage a healthier eating experience: 

  • Gradual Exposure: Introduce new foods gradually, allowing your child to explore them through sight, touch, and smell before attempting to taste. 
  • Food Pairing: Combine less preferred foods with favorite choices to increase acceptance and familiarity. 
  • Food Modifications: Alter the texture or presentation of a food to make it more appealing, such as blending vegetables into sauces or purees. 
  • Food Chaining: Build upon preferred foods by gradually introducing similar alternatives, expanding their palate over time. 
  • Cooking Together: Involve your child in meal preparation and make it a fun and interactive experience to increase their interest in trying new foods. 

Kid-Friendly Gluten-Free Recipes:  

Here are a few delicious and nutritious recipes that cater to picky eaters, including those on a gluten-free diet: 

  • Mini Veggie Frittatas: Combine whisked eggs, chopped vegetables (such as bell peppers, spinach, and mushrooms), and shredded cheese. Bake in a muffin tin until set and golden brown. 
  • Chicken and Vegetable Skewers: Alternate marinated chicken cubes with colorful vegetables like cherry tomatoes, zucchini, and bell peppers on skewers. Grill or bake until cooked through. 
  • Cauliflower Pizza Bites: Blend cooked cauliflower florets with eggs, gluten-free breadcrumbs, and seasoning. Form into small patties and bake until golden. Top with tomato sauce and cheese. 
  • Quinoa Stuffed Bell Peppers: Cook quinoa according to package instructions and mix with sautéed vegetables, ground meat (optional), and spices. Stuff the mixture into halved bell peppers and bake until tender. 
  • Banana Oat Cookies: Mash ripe bananas and mix with gluten-free oats, nut butter, and a touch of honey. Shape into cookies and bake until lightly golden. 

Have Lunch at The Oxford Center!

Cooking for picky eaters, especially those with autism and food aversions, requires patience, creativity, and a focus on nutrient-rich foods. By understanding the concerns, incorporating essential nutrients, implementing tricks to work around aversions, and exploring kid-friendly, gluten-free recipes, parents and caregivers can promote healthy eating habits while catering to their child’s unique needs. At The Oxford Center, we understand how important it is to make sure your child is getting everything they need to grow up happy and healthy. That’s why our lunch program is completely individualized to what will be best for you and your child!

Should You Go Gluten-Free?

While gluten-free foods and diets have become more common in stores and restaurants, there is still a common misunderstanding surrounding what gluten and its effects on people. For those with something like celiac disease, eating gluten can have serious if not deadly effects. For everyone else, gluten is a common and almost necessary part of our diet. Pasta, bread, baked goods… these are some of most people’s favorite foods! What most might not know is that a sensitivity to gluten may be much more common than we think.

What is Gluten?

Gluten is a protein found in grains that act as a “glue”. In foods, gluten gives baked goods a soft and chewy texture. What most don’t know is that gluten can act as an inflammatory food, and for those with a sensitivity or intolerance to gluten, they may feel tired, nauseous, or bloated after eating large amounts of food with gluten. So, if you eat a big bowl of pasta and feel really tired and bloated afterward… guess what? That’s not a normal reaction! For years, you may have been dealing with a gluten intolerance that’s been wreaking havoc on your body, and in turn, your mental health.

Eating gluten with a gluten allergy or sensitivity can also result in upset stomach, irregular bowel movements, headaches and migraines, brain fog, fatigue, depression, anxiety and other mood disorders, rheumatoid arthritis, tingling and numbness in the extremities, skin problems such as acne, eczema, or unexplained rash, and infertility. So, even if you don’t have a gluten allergy that you know of, it may be beneficial to start incorporating new gluten-free options into your diet. Thankfully, The Oxford Center has some recipes to help you get started!  

Gluten & Dairy-Free Chicken Alfredo Pasta 

Pasta is one of the first foods we think of when we think of gluten, so going gluten-free may be a little daunting if you really love pasta. Thankfully, The Oxford Center is here to help! This is one of Chef JeAnnah’s own recipes for a FANTASTIC healthy, gluten-free, and even dairy-free chicken alfredo pasta!

This pasta recipe has lots of healthy fats from the cashews, fiber from the gluten-free pasta, lean protein from the chicken, and it even has extra vitamins and calcium from the fresh parsley!

You can even try making your own Gluten-Free Pasta! 

Making your own pasta at home can be a really fun way to relax and spend quality time with friends and family!

A Regular Gluten-Free Cooking Show is Coming Soon?!

You read that right! Very soon, The Oxford Center will be releasing a weekly cooking show featuring some AMAZING and fun gluten-free recipes. This show will be released every Tuesday on YouTube and social media and will feature Chef JeAnnah as she cooks up and shares some of her favorite recipes! Going gluten-free doesn’t have to mean giving up all the foods you love. There are lots of great gluten-free recipes out there so stay tuned while we release some more!

TOC Talks Episode 13: “The Start of a New Culinary Adventure!”

In this Episode of TOC Talks we are doing things a little differently! Andrew is joining JeAnnah Powell, one of our trained culinary chefs, to make a dairy and gluten-free chicken alfredo pasta! We are trying out the possibility of a cooking show to help share JeAnnah’s WEALTH of knowledge about cooking and baking with healthy, wholesome, gluten-free foods. If you like how this turned out and want to see a weekly cooking show, let us know!

If you are interested in cooking along with us, check out our downloadable recipe card!

Check It Out!

Want to listen to TOC Talks without the video? Subscribe to TOC Talks on your favorite Audio or Podcast platform! 

Want to watch all of our episodes? Check out our TOC Talks – YouTube Playlist!

Want to stay connected and up to date on what is happening at The Oxford Center? Make sure to follow our Socials! https://linktr.ee/TheOxfordCenter

Check out our episode and don’t forget to subscribe to TOC Talks! We can be found on all your favorite Audio or Podcast platforms as well as video podcasts on our YouTube and Facebook pages! Find us at the links below!

Want to stay connected and up to date on what is happening at The Oxford Center? Make sure to follow our Social Media Pages! If you would like to find our TOC Talks Podcast page, click on the link below.  

Food & Your Mood: How Your Diet Could Affect Your Mental Health

According to new studies by the National Alliance on Mental Illness, over 40 million adults in the United States suffer from an anxiety disorder while about 20 million adults in the United States suffer from Major Depressive Disorder. Currently, about 1 in 4 adults suffer from a mental illness in the United States. These numbers don’t take into account the many individuals who go undiagnosed, so most likely those numbers are actually much higher. The United States is truly in a mental health crisis. 

Whan adult is diagnosed with a mental illness, they may begin to see a therapist, but most will begin taking a prescribed medication. It is no secret that the field of psychiatric medications is far from perfect, so most that begin taking these medications spend years trying to find a medication that actually helps them, if they ever do, and in the meantime the medication might make them feel worse. What if something as simple as your gut health and the food you eat is the reason you are suffering from a mood disorder like anxiety or depression?  

How Can Food Affect Your Mood Disorder and Mental Health?

We all know that food is essential to survival. When we break it down, the reason humans eat food is to receive nutrients, aka vitamins and minerals. So, if the body isn’t receiving the correct amount or variety of nutrients, then the body naturally starts to feel the effects of some deficits. While the effect your diet has on your body can be extremely complex, and mood disorders can be very complex, there are some simple aspects that we can all learn more about to help improve mental health:  

Serotonin

serotonin helps mental health

Serotonin is a chemical in your brain that carries messages between nerve cells through your body and is an important factor in regulating body functions such as mood, sleep, digestion, nausea, wound healing, bone health, blood clotting, and more. The gastrointestinal tract produces about 90% of serotonin from the foods you eat. With serotonin playing such a key role in mood, sleep, and digestion, having a low amount of serotonin in your body can induce symptoms such as mood changes, depression, anxiety, memory issues, sleep problems, and more! Foods rich in tryptophan (an amino acid) can boost serotonin levels and in turn, help you to improve your mental health. Foods rich in tryptophan include turkey, salmon, nuts, seeds, and dark chocolate! 

Blood Sugar & Mood Swings 

blood sugar affects mental health

Your blood sugar, or blood glucose, is the main sugar found in your body and is typically the main source of energy. Having a blood sugar level that is not stable throughout the day will in turn affect your energy levels and leave you feeling anxious, lethargic, and weak. Simply put, blood sugar affects your mood stability. It is important to eat a meal of balanced healthy protein, fats, and carbohydrates to keep your blood sugar within range and not spike our insulin levels. Think “sugar high.”  

Simple carbs like sugary snacks or refined grains (“empty” carbs like pasta, white bread, rice, etc.) and even complex carbs like whole grains, fruits, and starchy vegetables, can make our blood sugar levels spike suddenly, then crash. After that crash we feel irritable, fatigued, and crave more sugar to bring back that initial spike. Meanwhile, prioritizing fat and protein alongside complex carbohydrates will slow down digestion and release a steady amount of glucose into the bloodstream, which in turn helps us to maintain a balanced blood sugar level and consistent mood.  

Omega-3 Fatty Acids & the Brain 

omega 3 helps mental health

Omega-3 fatty acids are a family of important healthy fats that are important for a number of bodily functions. Emerging research has shown a strong link between omega-3 fatty acids and improved mood, reduced symptoms of depression, and regulating neurotransmitters like dopamine and serotonin, which are crucial for regulating mood. A diet that is lacking in omega-3 fatty acids may lead to increased symptoms of anxiety and/or depression so boosting the omega-3 fatty acids in your diet might just help you boost your mental health! Healthy fats are present in fatty fish like salmon or sardines, beef liver, walnuts, chia seeds, and flax seeds. 

Gut Microbiota: The Gut-Brain Connection 

gut health affects mental health

Your gut microbiota is the bacteria that lives in the human digestive system and helps to harvest energy, digest food, and supports a strong immune defense. New research shows the bacteria in your gut can affect mood and behavior. So, if the “good” and “bad” bacteria in your gut is out of balance, then your gut is not able to do its job correctly in regulating your mood and behavior. Aim for a diet rich in fiber from fruits, vegetables, and fermented foods to help promote a diverse and healthy gut microbiota. These beneficial bacteria produce neurotransmitters and short-chain fatty acids, which positively impacts your mood.  

Micronutrients & Mood Disorders/Mental Health

mental health and vitamin deficiency

Micronutrients, which are more commonly known as vitamins and minerals, are essential to maintain a functioning and healthy body. If your body is not able to adequately digest the foods you are eating or you may not be eating a healthy, balanced diet, then it is likely that your body may not be getting enough of certain vitamins and minerals to support your body operating at its best and may prompt symptoms similar to anxiety and depression.

Deficiencies in micronutrients like vitamin B12, vitamin D, iron, zinc, and folate have been associated with depression and anxiety and could have a very simple solution that does not include trying different psychiatric medications. Consuming a variety of nutrient dense foods like leafy greens, non-starchy vegetables, and properly raised meats can help to ensure you are getting plenty of these mood-supporting nutrients. Optimizing your digestion to get all the nutrients out of your food is equally important and may require some help from a Nutritional Therapy Practitioner.  

Nutritional Services at The Oxford Center for Mental Health 

No matter what is going on, The Oxford Center is here to help! Our nutritional services offer you the option to gather support in group classes as you learn all about food and the way food interacts with your body, or you can sign up for more personalized one-on-one support! Our functional nutrition therapy practitioner and restorative wellness practitioner is familiar with everything to do with food and your body, and she has personally gone through everything she asks clients to do!  

TOC Talks Episode 11: “Is Your Gut CAUSING Anxiety/Depression?!”

In this Episode of TOC Talks, Andrew sits down with Nicole Cunningham, a Functional Nutrition Therapy Practitioner (FNTP) and Restorative Wellness Practitioner (RWP), to discuss mental health and how our diet is affecting… or even CAUSING anxiety and depression! Listen in to find out how your diet affects your body, your mood, and how the bacteria in your gut might be CAUSING symptoms of anxiety and/or depression! Don’t miss out on this interesting and informative episode! 

Check It Out!

Want to learn more about our nutritional services? Check out what we have to offer! Nutritional Services – The Oxford Center

Want to listen to TOC Talks without the video? Subscribe to TOC Talks on your favorite Audio or Podcast platform! 

Check out our episode and don’t forget to subscribe to TOC Talks! We can be found on all your favorite Audio or Podcast platforms as well as video podcasts on our YouTube and Facebook pages! Find us at the links below!

Want to stay connected and up to date on what is happening at The Oxford Center? Make sure to follow our Social Media Pages! If you would like to find our TOC Talks Podcast page, click on the link below.  

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TOC Talks Episode 2: “What is Your Poop Saying?”

Andrew Kistner is back this week with part 2 of our podcast episode with Nicole Cunningham, the Functional Nutrition Therapy Practitioner (FNTP) and Restorative Wellness Practitioner (RWP) at The Oxford Center. In this episode, they chat about the ways your body communicates with you through your poop. They discuss how food and gut health can impact your body and explore some surprising ways that these interactions can manifest. Tune in to discover how paying attention to your stool can give you valuable insights into your health!

Check It Out!

Check out our episode and don’t forget to subscribe to TOC Talks! We can be found on all your favorite Audio or Podcast platforms as well as video podcasts on our YouTube and Facebook pages! Find us at the links below!

Want to stay connected and up to date on what is happening at The Oxford Center? Make sure to follow our Social Media Pages!  If you would like to make an appointment with Nicole or want to learn more, visit our Nutritional Services webpage.If you would like to find our TOC Talks Podcast page, click on the link below.  

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February 2023 Newsletter

Launching our New Nutritional Services

The Oxford Center is thrilled to welcome Nicole Cunningham to our team as the head of our nutritional services program. Nicole is a certified Functional Nutrition Therapy Practitioner (FNTP) and Restorative Wellness Practitioner (RWP). Nicole offers individual and whole group nutrition classes that are highly personalized and customizable to what will best suit each individual. Our nutrition coaching seeks to help you learn more about food and how it interacts with your body, learn what foods and diets will work best for you and your specific needs, and support you on your journey to making ever-healthier nutritional choices. Clients will find that it is empowering knowing that you can change and improve your health without needing help from anything else.    

Nicole’s journey with nutrition began 10 years ago with the birth of her son, Cameron. Cameron was born with over seven true food allergies and about a dozen food sensitivities that caused his body to break out in rashes and made eating exceedingly difficult. She spent countless hours poring over research, trying different foods, and tracking the effects different foods had on her and her son’s body.  Eventually Nicole’s efforts paid off, and she eliminated all but one of her son’s food allergies. Through this journey, Nicole discovered a passion for nutrition and understanding the effects someone’s diet might have on their body and overall health.

Nicole has personally gone through everything a client would go through and is here to help guide every client on their way to understanding food and their body and improving their overall quality of life. 

“TOC Talks” Podcast

The Oxford Center is excited to launch our new podcast, “The Oxford Center Talks” (or TOC Talks for short!). Our new podcast will be released on Thursdays once a week and will be able to be found on all streaming platforms with a video podcast on our Facebook and YouTube page. Every week, follow our Marketing Director Andrew Kistner as he dives into different issues and stories here at The Oxford Center with a new special guest every week! In our podcast, you can hear the personal stories of some of our patients and their journey with The Oxford Center, learn more about how some of our services can benefit different conditions, learn more about some of our staff here at The Oxford Center, discover new techniques and tips to help improve your life, and more! If you have any topics or ideas you’d like to hear about in our podcast, let us know! You can submit any thoughts, suggestions, or questions by emailing our podcast host himself, Andrew Kistner, at andrew@theoxfordcenter.com.  

Check out our first episode below and don’t forget to subscribe! 

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Tips and Tricks for Managing ASD at Home

Any parent of a child with autism spectrum disorder (ASD) knows what a challenge it can be to manage the condition at home, ON TOP of managing everything else at home. Being a parent is such a wonderful gift, but it is also a full-time job and can be exhausting at times. Adding on managing an ASD diagnosis could very easily prove to be exhausting for many parents. Thankfully, The Oxford Center can share some tips and tricks to help you manage while providing the best environment possible for your children and yourself.    

Jessica Dodson, our ABA Program Director, says “At The Oxford Center, we help create routines within a successful environment to not only help the child grow, but the whole family. I have so many parents that focus on comparing how their child is doing against how another child is doing, so I always remind my parents and caregivers that everyone has their own separate path and journey. Most importantly, remember that we will all make it through our paths with a little teamwork and perseverance.” 

Compass Logo

COMPASS Program Update

Our COMPASS program is underway! All of our students have been working very hard this past month. Our COMPASS program is targeted towards teens and adults diagnosed with autism and other developmental disorders. In this program, we help these individuals learn the skills needed to move on to the next stage of their life whether that be going to and succeeding in higher education, living independently, obtaining and maintaining meaningful employment, and more. 

We talked to Matt Nivison, our COMPASS Coordinator, and he has this to say about the first class of COMPASS students. “The first class is going excellent. I am so incredibly proud of them all. You can see how hard they’re working, how quickly they’re picking things up, and just how much they want this. Every day, they’re actively taking steps to succeed and grow and it’s so cool to watch it happen in an environment where they don’t have to worry about the negative consequences that we all faced in our first jobs. They’re learning what works for them while gaining experience and confidence! It’s really, very cool”. 

The program will run for approximately 6 months, 5 days per week, for 3 hours per day. If you would like to learn more about the program or ask about enrollment, please feel free to contact us at 248-486-3636.

Oxford Kids Foundation Annual Fundraising Gala

Don’t forget The Oxford Center will be hosting the 13th Annual Fundraising Gala Dinner and Auction for the Oxford Kids Foundation on April 22nd! This event is a longstanding and beloved tradition in raising funds to support children with disabilities, chronic illness, and traumatic injuries.  

Tickets for the Gala are available for purchase now. Tickets will feature fine dining, access to our silent/live auction, and drinks will be available. For more information on the Gala and how to purchase tickets, please click here.  

If you or anyone you know is interested in sponsoring the “Be the Change” gala event, please click here for more information or contact andrew@oxfordkidsfoundation.org to look over a sponsorship packet. The Oxford Kids Foundation is also accepting donations of any unique quality to be included in the Gala’s silent/live auction. If you would like to make any item donations to the Gala auction, please contact Andrew Kistner at andrew@oxfordkidsfoundation.org.

We can’t wait to be a part of the change with you!

Meet Our Functional Nutrition Therapy Practitioner!

We are excited to introduce Nicole Cunningham as our new Functional Nutrition Therapy Practitioner (FNTP) and Restorative Wellness Practitioner (RWP). Nicole is joining our team at The Oxford Center after a long journey with scientific research, fitness, wellness, and nutrition.  

At The Oxford Center, Nicole will be helping clients form a healthy relationship with the food they eat and to understand what foods are best for each client’s body and lifestyle. 

Why Nutrition?  

Nicole’s journey with nutrition began 10 years ago with the birth of her son, Cameron. Cameron was born with over seven true food allergies and about a dozen food sensitivities that caused his body to break out in rashes and made eating exceedingly difficult. Overall, Cameron felt miserable. A deep love for her son and a focus on improving his quality-of-life motivated Nicole to launch her journey in nutrition.  

After feeling frustrated about the lack of progress through traditional doctors, Nicole began a deep dive into researching nutrition. She sought to learn about and understand food. Nicole looked at how food interacts with the body and how that food was specifically affecting herself and her son. She spent countless hours poring over research, trying different foods, and tracking the effects different foods had on her and her son’s body.  

Eventually Nicole’s efforts paid off, and she eliminated all but one of her son’s food allergies. Nicole was able to rid him of rashes and eczema, and turned him into a thriving, healthy, and happy boy. Through this journey, Nicole discovered a passion for nutrition. She loves understanding the effects someone’s diet might have on their body and overall health. 

Nicole’s History & Background 

Growing up, Nicole always had an interest in fitness. She played every sport she could and worked as a gymnastics coach from age sixteen to twenty-three. In college, Nicole first received a Bachelor of Science in biology and began work researching for pharmaceutical companies. After some time, Nicole did not feel fulfilled in this job and knew this was not something that she wanted to continue doing for the rest of her life. When she got pregnant with her first child, Nicole pursued an MBA in business administration. Unfortunately, Nicole was still unsure of what she wanted to do with this degree and her career.  

Following her degrees and a passion for health, Nicole became a certified personal trainer. Nicole quickly became the head trainer of a gym in Ohio. She was always approached by gym clients for nutrition advice, so in 2020 Nicole pursued and graduated with a Functional Nutritional Therapy Practitioner, or FNTP, Certification. While Nicole enjoyed helping others on their fitness journey, she quickly discovered that her true passion lay in nutrition. She sought to help others understand food the same way she sought to after her son was born.  

Meeting The Oxford Center 

Our Functional Nutrition Therapy Practitioner joined The oxford Center as a patient first.

In 2021, Nicole was involved in a head on collision. In the accident, Nicole found herself with four fractures in her leg, unable to use or move her leg, bedridden for four months while losing muscle mass, developing a bone infection, going on antibiotics for six months, multiple surgeries, and a stomach infection. She was exhausted physically, mentally, and emotionally. She tried absolutely everything to help her heal but was repeatedly being told there was no more doctors could do. That is, until Nicole found The Oxford Center. Like we have for many others, The Oxford Center offered Nicole hope when she thought her options had run out.  

Nicole moved from Ohio to Michigan while she was a patient here at The Oxford Center. In Michigan, Nicole began working part-time as a fitness instructor and as the after-school director for her child’s school. Nicole was quickly approached about her qualifications as a Functional Nutrition Therapy Practitioner and nutrition expertise at The Oxford Center and devised an exciting new program centered around her true passion- nutrition!  

Nicole’s Program  

Nicole’s nutrition program is designed to help anyone who wants to learn what food is and how to take care of themselves. A client in Nicole’s program could be anyone wanting to understand more about food and their body or could be someone with a preexisting condition who has been recommended to seek help. 

This program is designed to uncover and correct the root problem rather than offering a bandage to mask symptoms. Nicole offers a way to look at food differently from others and has worked with all different types of people. She has personally gone through everything a client would go through and is here to help guide every client on their way to understanding food and their body and improving their overall quality of life.  

Clients have nothing to lose, but everything to gain from partaking in this program. They will gain a knowledge, understanding, and autonomy over their food, body, and health. Clients will find that it is empowering knowing that you can change and improve your health without needing help from anything else.  

TOC Talks Episode 1: “Can Food REALLY Heal Your Body?”

The Oxford Center’s new podcast, TOC Talks, is officially underway! Every Thursday we will be posting a new episode. Our episodes will dive into different information and stories at The Oxford Center, with a new special guest every week!

In our first episode, Andrew Kistner, our Marketing Director, sits down with Nicole Cunningham (FNTP, RWP) our head of nutritional services. In this episode they discuss what the heck an FNTP is, Nicole’s history with nutrition and her journey with The Oxford Center, if food can REALLY heal your body, what you can do with supplements, and MORE!

Check It Out!

Check out our episode and don’t forget to subscribe to TOC Talks! We can be found on all your favorite Audio or Podcast platforms as well as video podcasts on our YouTube and Facebook pages! Find us at the links below!

Want to stay connected and up to date on what is happening at The Oxford Center? Make sure to follow our Social Media Pages!  

If you would like to make an appointment with Nicole or want to learn more, visit our Nutritional Services webpage.

If you would like to find our TOC Talks Podcast page, click on the link below.  

How to Cook Heart-Healthy, Romantic Meals!

Imagine this: You see your significant other standing behind a cloth-covered table, a tender smile showing through soft lighting and candlelight, the aroma of a freshly made meal wafting around you, piano keys playing quietly in your ear… Whoa. SUPER romantic, right? It’s like every teenage girl’s dream.  

But in all seriousness, mealtimes are important in relationships. Whether it’s a friendship, family, or romantic relationship, mealtimes are where we all break away from the stresses in our lives and take the time to connect. Maybe that’s why a romantic dinner is the most common event on Valentine’s Day for couples. But sometimes that can be hard to plan when we have to take health concerns into consideration and be mindful of the foods being used. 

According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death in the United States, accounting for nearly 1 in 4 deaths each year. Having a heart condition can be a great mental and emotional burden, so we want to make sure we are doing everything we can to care for our loved ones with heart conditions. For most, the first step to caring takes place in the kitchen.  

What are Some Ingredients to Boost Heart Health?  

Just like there are “superfoods” that are great for your health in general, there are many foods that are particularly good for your heart and promote heart-health. Here are some of the best options: 

  • Fruits and vegetables: Fruits and vegetables are high in fiber, vitamins, minerals, and antioxidants, all of which can help to reduce inflammation and improve heart health. Some of the best options include berries, leafy greens, avocados, and tomatoes. 
  • Gluten-free whole grains: Gluten-free whole grains like brown rice, quinoa, and millet, contain fiber, vitamins, minerals, and antioxidants that can promote heart health. Fiber helps lower cholesterol levels and reduce the risk of cardiovascular disease. Additionally, gluten-free whole grains regulate blood sugar levels, lower blood pressure, and reduce inflammation.
  • Fatty fish: Fatty fish, such as salmon, mackerel, and sardines, are high in omega-3 fatty acids, which have anti-inflammatory properties and help to improve heart health. 
  • Nuts and seeds: Nuts and seeds are high in monounsaturated and polyunsaturated fats, fiber, and antioxidants, all of which can help to reduce the risk of heart disease. Examples of heart-healthy nuts and seeds include almonds, walnuts, chia seeds, and flaxseeds. 
  • Legumes: Legumes, such as beans, lentils, and chickpeas, are high in fiber, protein, and antioxidants, and help improve heart health. 
  • Avocado and olive oil: Avocado and olive oil are high in monounsaturated fats, which help improve cholesterol levels and reduce the risk of heart disease. Avocado oil has a neutral taste, which makes it a great versatile option to use in cooking. Olive oil is an excellent choice to use in salad dressings and dipping.

It’s important to keep in mind that these foods are most effective when consumed as part of a balanced diet that is low in unhealthy fats, added sugars, and iodized salt. Incorporating a variety of these foods into your diet and limiting your intake of processed foods can help to promote heart health. 

What Ingredients Should You Avoid for Heart Conditions?  

When cooking heart-healthy meals, it’s important to limit or avoid certain ingredients that can contribute to heart disease. Here are some ingredients to be mindful of: 

  • Trans fats: Trans fats can raise cholesterol levels and increase the risk of heart disease. Trans fats, also known as partially hydrogenated oils, are found in many processed and packaged foods.
  • Refined Salts: Unlike refined salt, unrefined salt contains all of its original trace minerals (including magnesium, iron, potassium, calcium, copper, zinc, and phosphorus) and doesn’t feature any additives or preservatives. Processed and packaged foods, canned soups and vegetables, and restaurant foods often contain refined salts and are high in sodium. A healthy choice for salt is a real mineral salt such as Himalayan salt or Celtic salt.
  • Added sugars: Consuming too much added sugar can lead to weight gain and an increased risk of heart disease. Added sugars are often found in sweetened beverages, baked goods, and processed snacks. 
  • Refined carbohydrates: Refined carbohydrates, such as white bread and pasta, can cause spikes in blood sugar levels and increase the risk of heart disease. 
  • Hydrogenated oils: Hydrogenated oils contain trans fats and should be avoided. These include shortening, soybean, and canola oil. These oils are commonly found in processed snacks and fried foods. Anything on the food label that says hydrogenated or partially hydrogenated oil is a trans fat and should be avoided.

By limiting or avoiding these ingredients and focusing on whole, nutrient-dense foods, you can help to promote heart health and reduce the risk of heart disease. 

Let’s Try Some Heart-Healthy Recipe’s!

Now that you know a bit more about how different foods affect someone with a heart condition you can start to plan a meal for the special someone in your life! Each of the recipes below is written specifically to be heart-healthy, romantic, and delicious! 

Heart-Healthy Venison Steak 

Seared wild venison deer steak is an excellent heart healthy choice for lean red meat.
Seared wild venison deer steak is an excellent heart-healthy choice for lean red meat.

Ingredients: 

  • 4 venison steaks, about 6 oz each 
  • 2 tablespoons of avocado oil 
  • Mineral salt and pepper, to taste 
  • 2 cloves of garlic, minced 
  • 2 tablespoons of balsamic vinegar 
  • 1 tablespoon of honey 
  • 2 cups of sliced mushrooms 
  • 1 cup of sliced shallots 
  • 1 cup of fresh spinach leaves 

Instructions: 

  1. Heat 1 tablespoon of avocado oil in a large skillet over medium heat. 
  1. Season the venison steaks with mineral salt and pepper and add to the skillet. Cook for 4 to 5 minutes on each side, or until browned and cooked to your desired doneness. 
  1. Remove the steaks from the skillet and set aside. 
  1. In the same skillet, add another tablespoon of olive oil and the minced garlic. Cook for 1 minute, or until fragrant. 
  1. Pour in the balsamic vinegar and honey, stirring to combine. Cook for 1 to 2 minutes, or until the mixture has reduced and thickened. 
  1. Add the sliced mushrooms and shallots to the skillet. Cook for 5 minutes, or until the mushrooms are tender and the shallots are slightly caramelized. 
  1. Add the spinach leaves to the skillet and stir until just wilted. 
  1. Serve the venison steaks topped with the mushroom and shallot mixture, drizzled with the balsamic glaze. 

Venison is a lean and healthy protein source, low in unhealthy fats and high in essential vitamins and minerals. This dish is also loaded with heart-healthy antioxidants and anti-inflammatory compounds from the mushrooms, shallots, and spinach. Enjoy! 

Heart-Healthy Lemon and Herb Salmon Pasta 

Fresh salmon is an excellent source of Omega-3's in heart healthy meals.
Fresh salmon is an excellent source of Omega-3’s in heart-healthy meals.

Ingredients: 

  • 8 ounces gluten-free pasta 
  • 1 tablespoon avocado oil 
  • 1 yellow onion, chopped 
  • 4 cloves garlic, minced 
  • 1 pound salmon fillet
  • 1 lemon, juiced 
  • 2 tablespoons chopped fresh basil
  • Mineral salt and pepper, to taste 
  • Grated Parmesan cheese, for serving (optional) 

Instructions: 

  1. Cook the pasta according to the package instructions. Drain and set aside. 
  1. In a large skillet, heat the avocado oil over medium heat. Add the yellow onion and cook for 5-7 minutes or until softened. 
  1. Add the garlic to the skillet and cook for an additional 30 seconds. 
  1. Add the salmon to the skillet and cook for 4-6 minutes or until the salmon is cooked through. 
  1. Stir in the lemon juice, fresh herbs, mineral salt, and pepper. 
  1. Add the cooked pasta to the skillet and stir until the pasta is well coated with the lemon and herb mixture. 
  1. Serve hot, topped with grated Parmesan cheese, if desired. 

This pasta dish is a nutritious and flavorful option that provides a good source of heart-healthy omega-3 fatty acids from the salmon, fiber, and vitamins and minerals. The lemon and herbs add a touch of brightness and flavor to the dish, while the use of avocado oil helps to promote heart health. The Parmesan cheese is optional and can be used sparingly to add a touch of richness and flavor to the dish. 

Heart-Healthy Ratatouille

Roasted vegetables serve as a heart healthy meal.
Roasted vegetables serve as a heart-healthy meal.

Ingredients: 

  • 2 large eggplants, sliced 
  • 2 large zucchinis, sliced 
  • 2 red bell peppers, sliced 
  • 1 large onion, sliced 
  • 4 cloves of garlic, minced 
  • 2 tablespoons avocado oil 
  • 2 large tomatoes, diced (about 3 cups) 
  • 1 teaspoon dried thyme 
  • 1 teaspoon dried basil 
  • Mineral salt and pepper, to taste 

Instructions: 

  1. Preheat oven to 375°F (190°C). 
  1. In a large bowl, combine the eggplant, zucchini, bell peppers, onion, garlic, avocado oil, thyme, basil, mineral salt, and pepper. Mix well to combine. 
  1. Pour the diced tomatoes into a large, prepared baking dish.  
  1. Transfer the vegetable mixture to a large baking dish and spread out evenly. Arranging the vegetables in neat, even rows enhance the appearance! 
  1. Cover the baking dish with foil and bake for 45-50 minutes, or until the vegetables are tender and the sauce is thick and bubbly. 
  1. Serve the ratatouille hot, either on its own or over a bed of gluten-free pasta or brown rice. 

This heart-healthy ratatouille recipe is a fantastic way to enjoy a delicious and flavorful meal while also taking care of your heart. The eggplant, zucchini, and bell peppers are all rich in fiber, vitamins, and minerals, while the avocado oil provides healthy monounsaturated fats. Tomatoes are also a good source of antioxidants, including lycopene, which has been shown to have heart-protective benefits. By using fresh, whole ingredients and avoiding processed foods, you can enjoy a delicious meal that supports your heart health. 

What The Oxford Center Offers for Heart Health

Adjusting your diet is one of the first of many steps someone with a heart condition will be recommended to take. Still, even with taking these steps, having a heart condition can be scary for the individual and for their family and loved ones. The Oxford Center offers many services to help alleviate and prevent heart disease and help you on your way to healing. We even sell high-quality mineral salt here at The Oxford Center for you to try!

Nutritional Services

Our nutritional services offer both individual and group classes that focus on finding the best foods/diets for you and your specific needs. Our certified Functional Nutrition Therapy Practitioner (FNTP)/ Restorative Wellness Practitioner (RWP) will work directly with you to identify any problems affecting you and help guide you to discover all the possibilities our program holds for improving your life and your health. 

Hyperbaric Oxygen Therapy  

Hyperbaric Chambers

Hyperbaric Oxygen Therapy (HBOT) has also proven to be immensely effective in improving heart disease. This therapy applies 100% pure oxygen to the body through increased atmospheric pressure. Once a person is in the increased atmospheric pressure, the body responds by reducing inflammation. With the inflammation reduced, blood flow to cells increases, enhancing the delivery of oxygen to oxygen-deprived areas. At this point, the body’s healing process accelerates. Past heart attack and heart condition clients have said their doctors were amazed by their progress, stating that they no longer show any signs of having a heart attack previously! 

Having a heart condition can be scary and stressful for yourself and your loved ones, but it does not mean there is nothing you can do. Contact The Oxford Center today to discover how we can help you on your way to healing by calling 248-486-3636.  

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