Healthy, Wealthy, and Whys Podcast: Series on Stress Episode 3

This episode discusses how to change the stress in your life with proper diet and nutrition. We welcome back our guest speaker, Katherine Wohl with Katherine Wohl Nutrition, as she provides a meaningful solution.

Please read Katherine’s bio below:

I am a Functional Medicine Dietitian with a focus in women’s and children’s health. I am board certified  through the Integrative and Functional Nutrition Academy and am a  graduate of Dr. Aviva Romm’s Integrative and Functional Medicine Professional Training Program. Through my education and practice as a dietitian, I have learned to blend evidence-based nutrition science with the spirit of mind-body medicine to create an approach that is personalized to each individual and supportive of meaningful change.

I believe that we should feel good, that our food choices make a difference, that where our food comes from matters, that what and how we eat should bring joy, that food connects us, and that in all these ways – food is nourishment.

With my guidance, I hope you will feel encouraged and supported as you journey to a more healthy and vibrant life.

Katherine Wohl Nutrition Website:

Katherine Wohl Nutrition: Instagram

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Katherine’s Recipe: How to Brew a Polyphenol Rich Cup of Coffee

Coffee: a beloved morning ritual that works beautifully for some, and for others can cause increased anxiety and disrupted sleep. While coffee is often labeled “good or bad” depending what camp you are in, the truth is that this answer varies for each individual based on a variety of factors. There are certainly people who benefit from cutting coffee (and all forms of caffeine) out of their lives. But for many, coffee is not only well loved, but also well tolerated. Even more, coffee beans actually have powerful polyphenols, which are a form of antioxidant, that offer health protecting properties. Unfortunately, the coffee that we often brew can be less than healthful – as coffee is often one of the most chemically sprayed and often mold contaminated crops. If you do love to include coffee in your life, use the following guidelines to brew an excellent, health promoting cup!

  • Choose organic, water-washed coffee beans.
  • If drinking decaf, make sure you are choosing a brand where the caffeine has been extracted using a swiss water process. Otherwise the caffeine is removed using a chemical extraction process, exposing you to unnecessary and unwanted chemicals.
  • Brew using a French press, pour-over method, or percolator instead of a water filter. These processes extract the most phytonutrient (antioxidant) qualities of the coffee bean so you get the most benefit out of what you’re drinking.
  • Be careful what you add! This is where a healthy cup of coffee can go downhill. Avoid adding sugar or artificial sweeteners of any kind. If necessary, choose a teaspoon or so of honey or maple syrup or a small amount of stevia. If you love a splash of cream, milk, or non-dairy milk, keep it at that. Avoid coffee creamers – they are full of unrecognizable ingredients (though there are some better alternatives to traditional coffee creamers out there now.)
  • Keep it to under 12 ounces, before noon. Even if you are a fast metabolizer of caffeine, drinking after noon can impact sleep negatively.
  • And finally, enjoy!