Sho Richek

Getting Sick AGAIN? Stop Looking for One Magic Fix.
Angela said something about our work together that captures why I approach health the way I do:
“Shoshanna is very thorough and personalized, and guided me through deep diving into specific topics I wanted to focus on... After working with her for 8 weeks, I saw noticeable improvements in my nutrition, physical health, and relationship with food.”

I wouldn't use Angela's story to claim that we "boosted" her immune system. What I love about her experience is that we didn't look for one answer.

The immune system works the same way. Nutrition matters. Sleep matters. Gut health matters. Movement matters. Stress and medical history matter.

Supplements may matter too, but one product doesn't replace the bigger picture.
This week's blog looks at what your immune system actually needs and why supporting it is very different from chasing the latest immune-health trend.
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Fix The CRASH!
If you regularly hit an afternoon wall and start looking for sugar or another cup of coffee, try an experiment rather than making another rule for yourself.

At one lunch this week, make sure you have protein, a fiber-rich carbohydrate, vegetables, and a healthy fat. That might look like salmon with roasted vegetables and sweet potato, a lentil bowl with greens and olive oil, or chicken with vegetables, quinoa, and avocado.

Carbohydrates raise blood sugar, but eating them with foods containing protein, fat, or fiber generally slows how quickly blood glucose rises.

Then pay attention to the next few hours. How is your energy? Are you satisfied? When does hunger return? Do you still have the same craving?

The goal isn't to create a perfect lunch. It's to learn something about yourself.

That same principle matters in the workplace. Supporting employees with practical strategies that help them understand their energy and eating patterns can be much more useful than simply telling people to "make healthier choices."
https://www.shorichek.com/tired-craving-sugar-endocrine-system-hormones

LACKING ENERGY?

Wilma once described how she felt before we began working together very simply: “I was exhausted all the time. Tired. I had no energy.”

Anyone could have said "it's my hormones".

Instead, we looked at the whole person. Over time she became more focused on her nutrition, her individual needs, and gradually becoming more active. Months later, she talked about having energy again, exercising, traveling, and making plans to hike and swim. You can see her video testimonial here https://www.shorichek.com/wilma-food-freedom

Wilma's story illustrates why I don't like automatically attaching one explanation to a symptom.

This week's blog looks at the endocrine system, including blood sugar, stress, sleep, thyroid function, and nutrition. If you've been tired, craving sugar, or feeling "off," the most useful first step may simply be to become more curious about the pattern. https://www.shorichek.com/tired-craving-sugar-endocrine-system-hormones

If you've been sitting for several hours and are beginning to feel sluggish, try something simple before automatically reaching for another cup of coffee: give yourself a two-minute movement break.

Walk around for a minute or two, gently roll your shoulders, move your ankles, and take a few slow abdominal breaths. Muscle contraction helps lymph move through lymphatic vessels, while deep breathing is also used as part of lymphatic-support exercises. https://www.shorichek.com/feeling-sluggish-support-lymphatic-system

Then notice how you feel. The point isn't to decide that your lymphatic system was causing your low energy. The point is to interrupt autopilot, give your body some movement, and become more aware of what it may need.

This is also a useful workplace wellness strategy because it requires no equipment, program, or major time commitment. Organizations that normalize brief movement throughout the day make a healthy behavior easier for employees to practice.

Small consistent inputs, when they feel good, become addictive.

Feeling sluggish or noticing that your energy changes throughout the day? There can be many reasons for that, which is exactly why I encourage people to notice patterns rather than immediately deciding what must be wrong.

Erica, told me, “Since our meeting I am paying more attention to my energy and have learned to plan my work accordingly. It has made me more productive and focused.”

What I like so much about Erica's experience is the awareness behind it. She started noticing what her body was telling her and used that information instead of simply pushing through.

This week I'm also looking at one of the body systems most of us rarely think about: the lymphatic system. Muscle movement helps lymph move throughout the body, giving us one more reason to pay attention to how long we've been sitting and how regularly we're moving.

Health isn't usually about one symptom or one isolated habit. It's about becoming curious enough to see how the pieces may connect. https://www.shorichek.com/feeling-sluggish-support-lymphatic-system

Your action step this week: choose one meal and slow it down.

Chew thoroughly.
Put your utensil down between some bites.
Notice when hunger begins to change.
Pay attention to how you feel afterward.

You're not trying to eat perfectly. You're gathering information.

If you're noticing recurring digestive patterns and aren't sure how the pieces fit together, a complimentary conversation can help determine what questions may be worth exploring.
https://calendar.app.google/rcrYFXiAWVhWg1Yc8

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You may be eating plenty of "healthy" foods and still overlooking an important part of nutrition: digestion. Before protein, healthy fats, vitamins and minerals can support the rest of your body, they have to be broken down and absorbed.

That's why I look beyond the food itself.

How quickly are you eating?
What foods leave you feeling good?
What repeatedly causes bloating or discomfort?
What else was happening that day?

Sometimes those patterns give us the clues we need to start looking deeper.

This week's blog begins our new Body Systems Series with the digestive system.
https://www.shorichek.com/foods-for-digestive-health-support-digestive-system

You may be eating plenty of "healthy" foods and still overlooking an important part of nutrition: digestion. Before protein, healthy fats, vitamins and minerals can support the rest of your body, they have to be broken down and absorbed.

That's why I look beyond the food itself.

How quickly are you eating?
What foods leave you feeling good?
What repeatedly causes bloating or discomfort?
What else was happening that day?

Sometimes those patterns give us the clues we need to start looking deeper.

This week's blog begins our new Body Systems Series with the digestive system.
https://www.shorichek.com/foods-for-digestive-health-support-digestive-system

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Try this simple exercise today.

Write down the people and resources currently involved in your health. Your list might include your primary-care doctor, specialists, therapist, physical therapist, EAP, health insurance resources, fitness professional, or other wellness support.

Then ask yourself:

Who listens to the whole story?
Who helps me organize what I am learning?
Who helps me recognize patterns?
Who helps me turn recommendations into realistic daily changes?
Who helps me determine where to go when I need a different kind of support?

You may already have all of those needs covered. Or you may discover there is a gap.

If there is, schedule a complimentary conversation with me. We can talk about what you are trying to change, the support you already have, and whether working together could provide the guidance that is currently missing.

The goal is not necessarily to add another provider. It is to make sure you have the right support to help you move forward.

Read The Role of a Functional Nutritionist: A Guide on Your Health Team and schedule your complimentary conversation: https://www.shorichek.com/role-of-functional-nutritionist-health-team