Holly Morello's Dispensary

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Holly Morello's Dispensary's general recommendations, available to anyone who visits this store.

Protein Powders & Shake/smoothie Recipe & Additions
21 more items in Protein Powders & Shake/smoothie Recipe & Additions
Protein Powders & Shake/smoothie Recipe & Additions [Note: don't be alarmed by protocol $ - the lists contains multiple options so it isn't reflective of what you would actually be spending!] I've included a variety of quality brands/flavors and unflavored versions of protein powders including whey and plant proteins. Some individuals do not do as well with whey as a primary source of a protein supplement but can use a good quality brand, especially a whey protein isolate vs whey protein which is both more bioavailable and more easily digested than standard whey. Whey protein isolate can be used stand alone if you tolerate it, or to boost the amino acid profile of the paleo/Hydrolyzed Collagen Protein based (which do not have sufficient amino acids on their own to stimulate muscle protein synthesis). Alternatively, you can also use (and perhaps alternate) 21 grams of egg white powder (~ 1/4 cup) in place of the Whey Protein Isolate (which I have done and it tastes really good and whips up nicely as well.). My usual morning habit is "30 within 30" which sets the stage for the day, keeping my hormones balanced and my hunger at bay. I'll do 2 scoops of whey protein isolate, 5g of creatine in a blender bottle then greek yogurt with berries, cocoa nibs, and coconut flakes. If I'm going to go for a run or workout, my breakfast or pre workout looks different. I use a combo of Hydrolyzed Collagen Protein (1 scoop) & Whey Protein Isolate (2 scoops). - it provides closer to 40 grams of protein and contains all the amino acids required for protein muscle synthesis. I also often simply use just whey protein isolate. There are multiple recipes online for protein shakes. If a shake is a snack that replaces one of 3 meals, your goal is at least 30 grams of protein that includes a complete amino acid profile with at least 2.5-3 grams of leucine. You want your shake to be lower carb than protein. My version isn't super low carb because I add coconut crystals, which are a natural sugar - you can omit or reduce what I add. It's bio-individual. I do weight training 2x/week and run 3-4 times a week with some high intensity interval training mixed in, the extra carbs for an active individual can be very supportive for energy and even recovery. You can also add other fruit or sweeteners. We cognizant of how calories can add up when combining a shake. Other than the recipe below, if not working out soon after my breakfast, I will start my day with Marigold chocolate malt whey protein isolate, water, and ice in a blender/shaker bottle with 5g of creatine. https://www.marigoldfoods.com/?ref=84&campaign=Nourishingholly Use Code: nourishingholly to get free shipping (I also love their protein bars - they are the cleanest I've found!) I use this particular shake 1.5-2 hours below before a tough workout. Holly's Chocolate Protein Shake (clients report that they love this too...you don't need the optional ingredients and you can experiment) Preworkout (I leave out additional fiber) Combine in Blender: 2 Scoops Biotics Research Hydrolyzed Collagen Protein - Vanilla Crème 1-2 Scoops Biotics Whey Protein Isolate (Vanilla) (depending on how much protein you need) 1 tbsp Laird's unsweetened coconut creamer (optional - provides richness/creaminess ) 1/2 tbsp Laird's Hydate Coconut Crystals (optional - for electrolytes and sweetness) 1 scoop (or 1 tsp) of organic beet powder (optional - can provide more energy before workouts) 1 scoop (5 grams) of Creatine Monodydrate (for muscle/brain support) 1 Tbls + 3/4 tsp of cocoa powder or 1/2 cup blueberries 1/2 tsp cinnamon Ice cubes (~ 1 - 2 cups) Roughly 1/2 cup of water (can use a bit of coconut milk to add richness) Blend Pour in glass If you didn't add cinnamon or want an extra boost, top with a couple generous shakes of ground cinnamon Enjoy! If not working out, you can add additional fiber, such as psyllium husk. Note, if you refrigerate this in a Yeti insulated stainless steal cup or similar, the liquid shake will thicken to a pudding like consistency. You can enjoy it like a smoothie bowl then. Add coconut flakes, cocoa nibs, nuts, chia seeds, etc! I've also put this shake recipe in my ice cream maker and added the extras - SO good! Enjoy! When using other recipes, search for Paleo, Keto, Low carb; replace any reference to protein powder with 30 grams of protein powder on this list or if there is non, add and adjust your liquid. Add additional carbs if needed, such as Laird's coconut crystals (Hydrate), and or 1/2 cup: frozen or fresh fruit (berries are a good choice) canned pumpkin sweet potato or other root veggie Another awesome addition is 1/4-1/2 fresh or frozen avocado. It adds creaminess and a boost of nutrients. Avoid pre-workout though - to avoid stomach upset! Nut butters are a way to boost flavor, for example my favorite, Justin's Unsweetened Creamy almond contain 6 grams of protein per 2 TBSP. https://fedandfit.com/pumpkin-spice-protein-shake/
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Basic Peri & Post Menopause Support
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Basic Peri & Post Menopause Support for New Clients Disclaimer: The information contained herein is not to be construed as medical advice and is not intended to diagnose, treat, or cure any medical condition. These statements made have not be approved by the FDA, nor should they be taken as a substitute for medical advice from a licensed physician. This basic support start-up is for established nutritional therapy clients that have been assessed. If you are not an established client, let’s have a free 20 minute consult to ensure these supplements would be appropriate for you. I have a nutritional assessment that I use and ideally, I’d recommend blood chemistry labs and a gut Microbiome test. Minimally, I'd like to have a conversation and do a nutritional assessment. Here’s how to schedule an appointment on my calendar: https://my.practicebetter.io/#/5c5e0ddc627db3098036de95/profile Or you may email at holly@nourishing-excellence.com or call me at 971-279-8181. Disclaimer: The information contained herein is not to be construed as medical advice and is not intended to diagnose, treat, or cure any medical condition. These statements made have not be approved by the FDA, nor should they be taken as a substitute for medical advice from a licensed physician. FOOD: I recommend a nutritional foundation of at least 80% nutrient dense whole foods that: (1) avoids/(or limits in some cases) gluten containing foods (for those struggling with health and or weight challenges); (2) limits dairy to mostly good quality, optimally organic, cultured dairy such as Greek yogurt and Good Culture Cottage Cheese,; (3) avoids industrial seed oils from your kitchen (ie. Canola, Soy, Sunflower, Safflower, Corn oils...these are hard to avoid in restaurants) and focus on using what is closest to nature such as olive oil, butter, and ghee. (4) avoids ultra processed foods and excess sugar, especially sugar and fat combinations such as donuts, cakes, and cookies. (5) includes a variety of colorful fruits and veggies; (6) includes fermented foods such as sauerkraut, kimchi, low sugar kombucha, kefir, cultured dairy, beet kvass, apple cider vinegar (that contains the mother in the bottle), cultured/fermented pickles (such as Bubbies), cultured/fermented olives, miso, natto. (7) adequate protein (as described below) (8) adequate fiber - this is not a one size fits all recommendation, those with digestive issues may need to limit fiber or certain plant foods while healing (9) use carbohydates strategically - consume smart carbs in a smart way, see detains below (9) the other 20% ....as long as there are no serious chronic conditions, enjoy. Progress not perfection. Enjoy occasional treats. It’s what you do or don’t do consistently that matters. PROTEIN An extremely important goal in menopause (and before, "perimenopause" and actually starting in your mid to late 30's as muscle starts to decline), is getting adequate protein. Specifically, you need 2.5-3 grams of the amino acid, leucine, along with the other essential amino acids, for muscle protein synthesis. This trigger is less sensitive as we age, around our mid 40's and beyond. Leucine rich protein based foods are mostly animal based. Choose organic options, not given additional hormones or antibiotics whenever possible. Choose local and pasture raised or grass fed when possible. Meat, poultry, eggs, quality cultured dairy. Seafood is also a good choice. You need around 30g of animal protein, which equates to around 4.5-7 ounces depending on the type of protein. Aim for this amount in at least 2 meals, ideally bookending your day, optimally for all 3 meals. A good target is 1 gram of protein per gram of IDEAL body weight. When you cannot achieve 30g of protein at a meal or are unsure of the amount or if it's plant based, I recommend supplementing with amino acids. Not just branch chain amino acids. I've included my favorite here, Perfect Aminos. Five capsules contains enough amino acids as about 15g of animal protein. I will often use it as insurance. Your muscles and muscle recovery/repair depend on it! I start my days using the "30 within 30" guidelines (see https://us.fullscript.com/protocols/hmorello-protein-powders-shake-smoothie-recipe-additions . This has kept me lean with good musculature. I recommend this to clients too. Of course it's important to include strength training at least 2x/week. I recommend FlippingFifty: https://gt281.isrefer.com/go/stronger/Nourishingholly/ for workouts or contact my friend, Laura Coleman Waite of Just Muscles https://justmuscles.net : ‭(503) 724-4978 for an individualized plan (she can work with you remotely via video calls)‬. Besides strength training twice a week, also include at least 2 sessions of 20 minute HIIT workouts, which look like this: 3 minute warm up; [9x(30 sec all out effort + 90 sec rest or slow pace/low effort)]. This can be walking fast, jumping, cycling, kettlebell swings, etc. Check out my protein shake recommendations here: https://us.fullscript.com/protocols/hmorello-protein-powders-shake-smoothie-recipe-additions I also like (and prefer) Marigold Foods Whey Protein Isolate and their protein bars, which are the cleanest I've found and contain 20g mostly from grass fed whey protein isolate (and they are delish). If you use my link and use code: Nourishingholly, you get free shipping https://www.marigoldfoods.com/?ref=84&campaign=Nourishingholly FAT, CARBS, FIBER Ensure you have adequate quality fats in your diet as stated above ( olive oil, butter, and ghee are my favorite and my staples) but also important are carbs and fiber to support your gut microbiome and to help fuel and recover appropriately from exercise and athletic endeavors. If you are mostly inactive, a good rule of thumb for carb intake per meal is 30-40g however, you may need to tweak that up or down depending on how you feel. Another rule of thumb is to keep carbs lower or no higher than your protein intake in a meal. If you are active, see below. If you exercise a lot or do athletics, here's what Dr. Stacy Sims of the book, Next Level recommends. I used these guidelines with great success during my last marathon training. Normally what I do is bookend my workouts with carbs and protein snacks if for example, I am exercising over 90 min. from when I ate and afterwards, I get a protein/carb snack in within 30 minutes of completing the activity. See her book for more info or contact me to help you with this. If you need to lose body fat, try keeping your meals balanced but cut back no more than 250 calories in your evening meals. Usually when I increase carbs, I decrease fat. I don't go super low fat (which is honestly hard). For a light or active recovery day, aim for 2.5 grams per kilogram. For short intense days (like CrossFit training), aim for 2.5 to 3 grams of carbs per kilogram. For moderate- to high-intensity training lasting 60 to 120 minutes, you need 3 to 3.5 grams of carbohydrates per kilogram. For endurance training involving two to five hours of intense training per day (distance running, cycling, swimming), you need 4.5 to 6 grams of carbs per kilogram. For extreme intense training of five hours or more per day (Ironman or multisport events), you need 6 to 7 grams of carbs per kilogram. https://www.drstacysims.com/blog/should-women-carb-load MEAL TIMING Especially when in the menopausal transition and beyond, we are more susceptible to blood sugar challenges. To support more stable blood sugar, a balance of macronutrients (protein, carbohydrates, and fat) and the timing of how you eat them can be super helpful. For example, when consuming your breakfast, be sure to eat your protein and fat (or veggies) before you eat your carbohydrates or ensure there is fat and/or protein along with your carbohydrates to keep you blood sugar more balanced. If you eat too many carbohydrate rich foods without the blunting effect of protein for example, you may encounter a blood sugar spike and then quick drop, making you feel good at first but then terrible when it drops. When I say carbs with fat, I'm talking about healthy carbs and healthy fats not donuts, cookies, and the like! Eat your eggs and sausage and then afterwards, if you need to fuel for exercise, a piece of whole grain gluten free toast with crushed avocado would be an example of carbs with fat. For other meals having a salad or your veggies seasoned with some olive oil, butter, or ghee; then protein such as steak, then some baby potatoes would keep your blood sugar more stable than if you ate the potatoes first. Don't let this make you crazy. Don't worry about it for mixed meals such as casseroles and sandwiches. Mostly, be mindful of not having carbohydrates alone (ie. a bagel ONLY, on the way out the door...grab a Marigold bar or mix a protein shake to take with you and consume first). Of course the exception to this is carb loading before a LONG race such as a half or full marathon and beyond. Move after meals! EATING TO SUPPORT CIRCADIAN RYHTHM If you are here, there's a very high chance of you having issues with your sleep. The work of Satchidananda Panda of the Salk Institute has shown that eating in the daylight hours helps your body's circadian rhythm. Not only helping you sleep better, but helps you have a better body composition. I have found this to be true. I have created a daily habit of eating mostly during daylight hours. There are 2 important concepts, one I referred above with the 30 before 30 (Dr. Panda's research is slightly different) and the other is to complete your last meal of the day ideally 3 hours before bedtime, minimally 2. A before bed snack such as cottage cheese likely won't disrupt this though...it's the bigger meals that matter. It matters for brain health and deep sleep too. https://www.salk.edu/news-release/time-restricted-eating-reshapes-gene-expression-throughout-the-body/ GUT HEALTH Another foundation, which is critical, is gut health. While you are nourishing yourself with nutrient dense food, is ensure you are digesting, absorbing and utilizing all those nutrients. Here's the specifics for a Total Gut Restoration. It's a 3 month introduction. Once you are on all the supplements for 3-6 months, you can drop the Megamucosa unless otherwise directed, however, I recommend continuing the MegaPre and the Megasporbiotic. Ideally, with my clients I either start with a BiomeFx Microbiome Test or have them complete the TGR for a full 3 months first, while they focus on more optimal nutrition and then test. You must order this through a practitioner. Ordering through me includes a discount and also your results are and a recommended protocol to address them is in collaboration with a highly trained and licensed independent medical provider contracted with Microbiome Labs. I have found this collaboration invaluable. If you want to get started, you can contact me so I can order a kit for you. Before you eat, make sure you are sitting down, take a few moments to get into a rest and digest state by taking some deep breaths and/or saying grace either aloud or to yourself. When you eat, chew thoroughly and put your fork down between bites. Either mid-meal or directly afterwards, take some digestive enzymes. Our digestive fire is less robust as we age and it's extremely helpful. I recommend Thorne Bio-Gest Digestive Enzymes. Take 1 per meal for 4 days. If tolerated and no heart burn, try 2 per meal and continue if tolerated (if heartburn occurs, cut back to 1/meal). I also love to use the essential oil, Parasympathetic: https://dv216.isrefer.com/go/para/pdxhollym/ Total Gut Restoration is an advanced 3-month protocol to support and restore gut health. A triple-threat of three unique supplements works to support a healthy gut, including maintaining a healthy and harmonious microbial ecosystem, promoting a protective gut barrier, and supplying precision bacterial species that support balanced immune and digestive function. Indeed, a healthy gut is a necessary foundation for supporting a healthy immune system. Here's how to introduce: 01 Recondition MegaSporeBiotic™ Week 1: Take 1 capsule every other day Week 2: Take 1 capsule daily Week 3+: Take 2 capsules daily Take full dose with a meal 02 Reinforce MegaPre™ Week 5: Start with 3 capsules daily for one week, then Week 6-8+: increase to 6 capsules daily as tolerated. Take with or without a meal Can take 2x/day, for example, 3 with breakfast, 3 with lunch or with dinner (for a total of 6, once full dosage is established). 03 Rebuild MegaMucosa™ In addition to MegaSporeBiotic™ and MegaPre™ Week 9: Start with 3 capsules daily for one week, then Week 10-12+: increase to 6 capsules daily as tolerated. Take with or without a meal Can take 2x/day, for example, 3 with breakfast, 3 with lunch or with dinner (for a total of 6, once full dosage is established). HOW TO INTRODUCE SUPPLEMENTS Here's how to introduce all the recommended supplements listed. Start with: Thorne Bio-Gest Digestive Enzymes. Take 1 per meal for 4 days. If tolerated and no heart burn, try 2 per meal and continue if tolerated (if heartburn occurs, cut back to 1/meal). Take either mid meal or directly afterwards. Jigsaw MagSRT (Magnesium with B vitamins). Take with meals (breakfast & lunch) before 2 pm to avoid stimulation. Perfect Aminos. Take as an insurance policy to ensure you get enough amino acids if not getting enough quality protein for the amino acid, leucine to trigger, muscle protein synthesis & repair. 5 tablets equate to the amino acids in 15g of quality protein. Begin Total Gut Restoration (TGR). (Instructions above) After 1 week of TGR, introduce Receptor Detox. Start with 1 capsule per day in AM for 4 days, then add 1 capsule at lunch (before 2) for 4 days. Once you are taking both doses for 4 days, repeat adding an additional dose in the AM, then at lunch. After full dose of Receptor Detox has been started, add Hormone Balance and Protect. tart with 1 capsule per day in AM for 4 days, then add 1 capsule at lunch (before 2) for 4 days. Once you are taking both doses for 4 days, repeat adding an additional dose in the AM, then at lunch. After full dose of Hormone Balance and Protect has been started, add FemmenessencePro Post (or Peri for Peri-Menopause). Take 1 per day for 1 week, then increase to 2 per day for week 2. Week 3, add an additional dose to AM. Week 4, add additional dose to PM. Maintenance dose: After 4-8 months of use, if the body has been rebalanced, reduce the dose used to half the original dose. Dosing break: In order to help the body reset, take 1 week break after first 4 months of use, then take 1 week break every 2-3 months. Beyond what is listed here, other nutrients that you may need include a: (a) Vitamin D3/K2 supplement (MegaQuinD3) (b) Omega-3 supplement and (MegaMarine) (c) supplements to support gut healing (Total Gut Restorations OR Megasporbiotic & MegaPre. It's best to have an evaluation to receive the most optimal recommendations for you and your goals and needs. If you have been assessed to need Vitamin D3 and don't have any contraindications with taking Vitamin K2, I've included my favorite. If you do not consume enough fish or seafood, at least 3 times a week, you may need Omega 3 supplementation. It's really important to use a quality brand that is not rancid. I've included my current favorite in this list but again, an assessment is recommended. OPTIONAL (Based on assessment) MegaMarine MegaQuinD3 [See instructions below, can be introduced at any time with the above.] SLEEP Paramount to everything else working. See my article here: https://nourishingexcellence.com/got-sleep-11-ways-make-better/ In the article I recommend the Microbiome Labs product, Sleep . I've included it here if sleep is an issue but please incorporate the lifestyle recommendations too.
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