Low FODMAP

Tiana Tallant Uncategorized

Low FODMAP is a dietary strategy that limits the types of carbohydrates we consume. It is used frequently for people with chronic digestive complaints including bloating, constipation, diarrhea, reflux, etc. This strategy requires us to fill our diet with food choices that are low in FODMAPs. ⁣ -⁣ WHAT DO ALL OF THESE LETTERS STAND FOR? ⁣ -⁣ Fermentable⁣ -⁣ …

Build better: Lats

Tiana Tallant Uncategorized

Origin: Inferior angle of scapula 9th-12th ribs Spinous process of T7-T12 Thoracolumbar fascia Posterior ⅓ of iliac crest   Insertion: Crest of the lesser tuberosity of the humerus and the intertubercular groove   Action: Extension, adduction and internal rotation of the arm Aids in breathing   Exercises for lats: Wide grip pull down Wide grip pull up Wide grip horizontal …

Liver detoxification pathways and enzymes

Tiana Tallant Uncategorized

I have spent the last few weeks diving head first into all the nitty gritty detail around liver detoxification pathways and the enzymes responsible for metabolizing different substances.   My understanding of the science is that we still know very little about how certain foods and specific nutrients impact particular enzyme activity. Research is conflicting as studies have demonstrated that certain …

Considerations for shift workers

Tiana Tallant Uncategorized

  This post started with a deep dive into the literature surrounding circadian rhythm alteration and implications for adrenal function. As I started to get a more clear understanding of the different patterns associated with daytime and night time, the next logical question for me was: what happens when we are awake during night time hours? And what happens when …

Weighing vs. measuring food

Tiana Tallant Uncategorized

CONCERNED WITH ACCURACY IN YOUR MACRO TRACKING? WEIGH YOUR FOOD♥️ ✨Sometimes measuring out a serving size (½ cup for example) is quite different from what is listed as a serving size in grams. Let’s take oatmeal (first swipe image). If we look at the label, it says that a serving size is ½ cup (40g). Well if you fill up …

REACTIVE HYPOGLYCEMIA

Tiana Tallant Uncategorized

Organs responsible for blood glucose regulation The liver is primarily in control of blood glucose regulation during non-fed states- the best example of this being overnight. The pancreas is primarily in control of blood glucose regulation during fed states via hormones insulin, which allows glucose to enter the cells, and glucagon, which allows stored glycogen to enter the bloodstream. So …

LIVER DETOX PATHWAYS

Tiana Tallant Uncategorized

HOW TO SUPPORT OUR LIVER’S DETOX PATHWAYS Our liver is our body’s main organ of detoxification. It has two different detoxification pathways which transform fat soluble compounds into water soluble compounds so that they can be transported out of our bod in urine or bile. Phase I pathway: adds oxygen molecule to create a reactive site on the toxic compound …

Results of my 4-point cortisol test

Tiana Tallant Uncategorized

It’s no secret that I have not been feeling great over the last few months. At a recent appointment with my functional med doctor, we decided to go ahead and pull a 4-point cortisol test just to see what was going on. [Full report here] CORTISOL PROFILE As the green in the graph demonstrates, cortisol should increase in the morning …

Ketogenic diet basics

Tiana Tallant Uncategorized

Keto Diet: The Ketogenic diet is a way of eating that is high in dietary fat, low in carbohydrates, and moderate in protein. This way of eating encourages a state known as ketosis, where our body becomes more efficient at using fat (rather than glucose) for fuel. **Collab post with Laurie Christine King** Keto Variations: Classic Keto (often used for …