H2 Histamine Blockers Concerns and Deficiencies

Ranitidine: An H2 Histamine Blocker

(common name Zantac, Pepcid)

What You Need to Know First

pills

 

Ranitidine is a member of the H-2 histamine blocker family of drugs. This medicine prevents the release of acid into the stomach.  It is used to treat stomach ulcers, GERD, erosive esophagitis, and Zollinger-Ellsion syndrome. 

This is available OTC and as a prescription medication. 

While proton pump inhibitor drugs (PPI’s) have been in the news more lately due to new side effect findings, it does not mean that Histamine blockers are free of concerns. They are both used to suppress gastric secretions but they differ in how they do this. 

While these drugs are used to suppress stomach acid, be aware that we need stomach acid.  An easy to read and informative book that I suggest you get to understand why stomach acid is vital to our overall health is “Why we need stomach acid” by Wright and Lenard. 

What H-2 Histamine Blockers May Deplete

  • Folate: Folate is needed by the body to utilize vitamin B12. Zantac and similar medications inhibit folate absorption.  Thus, taking this medication may cause a deficiency in folate and B12
  • Iron: Stomach acid may facilitate iron absorption. Beta blockers reduce stomach acid and are associated with decreased dietary absorption of iron.  People with ulcers may be deficient due to blood loss.  It is best to check iron levels on your blood work. 
  • B12: Stomach acid is needed to release B12 from food so that it can be absorbed by the body. Since beta blockers reduce stomach acid, your B12 levels will also be low.  B12 supplementation does not need stomach acid.
  • Magnesium: These drugs can block the active transport of magnesium in the intestines causing low magnesium and resulting in depression.
  • Other possible nutrient deficiencies include: vitamin A, vitamin D, calcium and zinc

What you Should ask Yourself Before Taking an H-2 Histamine Blocker (or a PPI)

  • These drugs reduce stomach acid. Do you know that elevated stomach acid is your issue?  For some it could be something else and low stomach acid can cause the same symptoms as high stomach acid. 
  • These drugs are meant to be taken only short term, 4-8 weeks, but most people take these meds long term, sometimes for years. Would you rather get to the root of your problem and address it?
  • Would life style and dietary changes be better (and safer with no side effects) be better than taking a drug?

What May Be Causing Your Stomach Issues

  • Hiatal Hernia
  • Hormones (yours and those from your food)
  • Eating too much, too quickly and too late
  • Relaxation of the esophageal sphincter
  • High or low stomach acid
  • Coffee, caffeine, carbonated drink, spicy foods
  • Gall bladder issues (which can also mean liver issues since bile is made in the liver and is stored in the gallbladder)

Natural Options

ginger-1714106_640

It is always best to work with a professional to address your root causes and find out what would be the best method of body balance and digestive relief but here are a few things you can try on your own in the meantime. 

  • Try drinking 1 tablespoon of Braggs Apple Cider Vinegar in 8 ounces of water before a meal. If this helps, you may have low stomach acid. If it makes it worse, try ½ teaspoon of baking soda in a glass of water. If this resolves your issue, you may have high stomach acid.

o   If you have high stomach acid limit the amount of spicy foods you eat during gut healing (which includes coffee). 

o   As we age our stomach acid levels go down, thus older people tend to have low not high stomach acid. 

  • Add in digestive bitters before a meal. Bitter foods and herbs stimulate our bile and digestive juices to aid with meal digestion. 
  • Add in a digestive enzyme, a full spectrum one is best, so that is has the needed enzymes to break down your fats, sugar (carbs/starches), and proteins in the meal.
  • Chew DGL (licorice) before a meal
  • CHEW! Don’t inhale your food. Chew each bite 15-20 times.  This aids the digestive process.  It may seem simple but just this step alone can be very effective for some. 
  • Work with someone to determine if you have food intolerances. Or start by removing a food group for 2 to 4 weeks and see if the issue resolves. The main culprits include gluten, dairy, soy and corn.  

Bottom Line

Ask yourself if you want to address the cause or use symptom management. The choice is yours. 

Sources

  1. http://www.huffingtonpost.com/suzy-cohen-rph/acid-reflux-medication-_b_2522466.html
  2. Bauman, E. & Friedlander, J. (2014) Foundations in Nutrition. CA: Bauman College
  3. Bauman, E. & Friedlander, J. (2014) Therapeutics in Nutrition. CA: Bauman College
  4. Gaby, A. (2006) A-Z Guide to Drug-Herb-Vitamin Interactions. NY: Three Rivers Press
  5. Wright, J. & Lenard, L. (2001) Why Stomach Acid is Good For You. NY: M. Evanns

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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What is Leaky Gut Syndrome and Your Mental Health

What is Leaky Gut Syndrome and Why You Should Know About it

gut

This is a buzz word lately along with gut health and the microbiome. Why is this such as big deal?  Should you even be concerned, especially if you do not have any stomach digestive issues? 

The answer is yes, you should know how your gut health impacts many aspects of your health, not just physical but your mental health as well. It is a very common health issue today yet many people are unaware of it and traditional medical professionals do not address it typically, most likely because they have never been taught about it in medical school

What is Leaky Gut Syndrome? (LGS)

Leaky gut syndrome (LGS) and intestinal permeability mean the same thing.  When you have LGS, food particles that should normally be broken down into their parts (usually these are proteins) are instead passed through the gut lining in their unbroken down state.  They then travel through the blood stream and can wreak havoc in your body. While there they trigger an over stimulation of the immune system and allergic reactions. 

In a healthy gut, you would have tight junctions along the gut wall so that food gets digested and absorbed via the normal digestion process.  This gut lining can become inflamed (for many reasons-see list below) and these tight junctions can separate creating holes in this protective barrier.  The toxins are now passing through these tears in the intestinal wall.  Once they enter the blood stream they can trigger an immune response which is protective rather than a healing response. 

Think of LGS as intruders invading your home.  If the door stays open (LGS) the intruders will constantly enter with nothing to stop them. Thus, if your root causes for LGS are not addressed, that door will continue to stay open and more damage will be done to your home.  Over time then the issue become chronic. 

Once the issue becomes chronic, it places stress upon the liver. The liver attempts to clean up this toxic overload but the liver may now be overburdened and cannot keep up.  This burden will lead to even more consequences over time. 

Over time this leads to low grade infections within the body and can affect your gut health but can also affect your brain and your liver.  It can contribute to autoimmune disease, autism and allergies. It has been linked to MS, chronic fatigue syndrome, acne, eczema, psoriasis, and IBS to name a few. 

LGS Symptoms

  • Gas, bloating, diarrhea, constipation
  • ADHD
  • Depression
  • Anxiety
  • Alzheimer’s disease
  • Autism
  • Bipolar
  • GERD
  • Poor immune functioning (get every cold that comes around or take a long time to recover form illness)
  • Brain fog, memory loss
  • Headaches
  • Excessive fatigue
  • Nutritional deficiencies (not absorbing your nutrients)
  • Allergies
  • Asthma
  • Skin issues (eczema, psoriasis, acne)
  • IBS
  • IBD
  • Other autoimmune conditions such as Hashimotos, celiac disease, fibromyalgia
  • Arthritis, inflamed joints, chronic pain
  • Changes in mood, weight, and appetite

What to Do if Have a Leaky Gut

The first thing to do if you know you have leaky gut is to identify what is causing it.

 Some causes of leaky gut include (not an exhaustible list):

GMO

  • NSAIDS
  • Anorexia
  • Candida
  • Old age
  • Alcohol abuse
  • Chemo and radiation
  • Parasitic infection
  • GMO’s, pesticides, herbicides, glyphosate
  • Antibiotic use
  • Food allergies/food sensitivities
  • Standard American Diet
  • Diet high in refined sugar and processed, refined carbs
  • Gluten (today’s gluten is sprayed)
  • Pasteurized dairy
  • Meats from CAFO (confined animal factory operations)
  • Chronic elevated cortisol levels

 

 

When you Have Identified your Causes (often there is more than one) Then Follow a Step by Step Protocol:

  1. Remove the identifying causes from your diet (if you need to, work with a nutritional professional who can help you identify your root causes and possibly order testing such as IgG food allergy testing, Stool testing, Organic Acid tests, zonulin or lactulose tests ).
  2. Add in supportive foods for your body, such as leafy greens, fruits, vegetables, quality fats and proteins. Eat whole foods as much as possible. Hydrate with filtered water and organic herbal teas. 
  3. Add in herbs and supportive supplements to promote gut healing and liver detox (it is best to work under the guidance of a professional at this point as some herbs and supplements can interact with meds or may not be suitable for some health conditions)
  4. Add in prebiotic and probiotic rich foods such as kefir, kimchi, fermented vegetables, miso and tempeh, raw onions and garlic, asparagus and Jerusalem artichoke.

How to Avoid LGS

The best way to avoid LGS is to avoid the list of roots causes above. In addition to that, supporting your gut health and your immune health is key with prebiotic and probiotic rich foods daily and stick to a whole foods diet as much as you can (I like an 80/20 plan).

Uses herbs and supplements as needed on an individualized basis.  I don’t recommend specifics here because everyone has different needs and a different constitution and thus each plan should be targeted for your health needs instead of generalized. 

Sources

  1. https://www.ncbi.nlm.nih.gov/pubmed/25734566
  2. https://chriskresser.com/how-stress-wreaks-havoc-on-your-gut/
  3. Bauman, E. & Friedlander, J. (2014) Therapeutics in Nutrition. CA: Bauman College
  4. Nichols, T. & Faas, N. (2005) Optimal Digestive Health. VT: Healing Arts Press.
  5. http://www.functionalmedicineuniversity.com/public/leaky-gut.cfm

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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Food Coloring and Dye Sensitivity in Your Child and the Association with Behavioral and Mental Health Issues

Food Coloring Sensitivity Symptoms: Could This Be Your Child?

cupcake

Could your child’s physical, mental, behavioral and emotional symptoms be connected to food colorings and dyes added to processed foods that are a part of your diet.  Typically, these children start showing symptoms around age 1 when foods are being introduced into the diet. 

Years later and many medications later parents are struggling to figure out what is causing all these issues.

Food dyes and colorings has been a controversial subject since pediatrician, Dr. Benjamin Feingold published his findings in the 19070’s and noted the link between hyperactive behavior and dyes.  But scientists and the government are not in consensus. Some studies do not state that these dyes cause behavioral issues but do state that dyes may contribute to making ADHD symptoms worse.

In 2004, the results from 15 studies concluded there was a modest worsening of behavior when children with ADHD consumed foods with synthetic dyes.  Since then the European Union commissioned 2 studies to clarify the situation.  The results were convincing enough that the European Union passed a law requiring a warning on foods that contain one or more of the suspicious dyes. 

What did the U.S. do? They decided it is up to our government to decide when these dyes cause harmful effects.  Thus, our products carry no warning label for parents.  For some children, they may be extra sensitive to even very small amounts of dyes and colorings. 

As a parent, you know your child best. If 8 or more symptoms below sound like your child, try a 2- week elimination of all dyes and colorings from your child’s diet.  The worst thing that can happen is that your child will eat a healthy nutritious diet for 2 whole weeks minus many of the processed junk food on today’s shelves. 

Food Dyes

cereal fruit loop type

  • Red 40 (this has been associated with aggressiveness and impulsive behavior in children, hitting, biting, kicking, tantrums)
  • Yellow 5 (most often associated with insomnia, hyperactivity and learning disabilities)
  • Yellow 6
  • Red 3
  • Blue 1
  • Blue 2
  • Green 3
  • Annatto (a natural food coloring)
  • Carmine (a natural food coloring)

Signs Your Child’s Behavior Could Be Related to Dyes/Colorings

child holding ears

  • Hyperactivity (the H in ADHD)
  • ADD symptoms (inability to focus, inattention)
  • Sleep issues
  • Mood swings (can be in a span of one day, several hours…)
  • Violence, aggression (i.e.: in kids; spitting, biting, kicking, growling, tantrums that can last an hour or longer)
  • Lack of impulse control (disruptive, interrupts when someone is speaking, excessive talking, difficulty in transitioning from one task, one activity to another)
  • Headaches, stomachaches, vomiting
  • Bed wetting, well past toilet trained age
  • Skin ailments such as eczema, hives, unexplained rashes
  • Breathing issues such as asthma
  • Compulsive: picks at his or her skin, repeats certain actions, pulls out his or her own hair, or eyebrows.
  • Not consistent: for instance, you think it could be due to sugar, but one day he eats sugar and he is fine and another day he eats a sugary food and he is off the wall with his behavior. In this case, it may not be the sugar!
  • Headbanging as a toddler, typically started when foods were introduced into the diet when an infant or toddler. Headbanging typically stops around age 3 once the child is larger with more weight on his body to “handle” the amounts of dyes in foods.
  • Has a diagnosis of Sensory Processing Disorder
  • Sensitive to bright lights, loud noises.
  • Frequent bouts of crying
  • Sensitivity can continue into adulthood and can be a cause for anger, depression and aggression

If you identify with one to three or four items on this list, it may not be a dye/coloring root cause.  Still it cannot hurt to remove dyes and colorings from the diet for 2 weeks to note any changes.  Most children that have a dye/coloring reaction identify with 8 or more on this list. 

The Good News

Manufacturers are listening to parents. Many have removed or are in the planning stages of removing dyes from their products.  Kraft has removed dyes from some, not all, of their products.  General Mills has removed dyes from Trix and Yoplait go-gurts.  Chick-fil-A removed yellow #5 from its chicken soup, Frito lay has removed dyes from Lay’s seasoned and kettle cooked chips, Sun Chips and Tostitos, and Pepperidge Farm removed dyes from Goldfish Crackers.  Please note that Goldfish contain annatto which is a natural food coloring and some children are sensitive to this. 

What to Do If You Suspect a Food Dye/Coloring Reaction in Your Child?

The first thing to do is to start clearing out your home of all foods that contain dyes and colors. This is a big task as it will require you to read labels on everything. Dyes and coloring are added to foods you would not think of such as your jar of pickles.  Some more obvious foods include cereals, processed American cheese and colored beverages. It is not just in that rainbow-colored cupcake icing, m and m’s, skittles or starbursts but it can be hidden in salad dressings, crackers, chips, soups and much more.

Once you have cleaned out your pantry, then it is time to shop.  Go when you know you have the time to read labels and plan for more than an hour in the store. Once you get the hang of products that are safe and your child likes, the process will become easier. 

Your child can also react to food dyes in toothpaste, vitamins and medications!  Don’t forget to check these products too.

What ends up happening is that these children exceed the safety limit due to overconsumption of foods with dyes and colorings.

If you do not see any significant positive changes within the 2 weeks, this may not be the root cause.  If this symptom list still sounds like your child, you may want to then explore a preservative free diet and look for labels that contain sodium benzoate (to start) which has been linked to hyperactivity in children. 

Is It Impacting Your Child’s Gut Health?

Unfortunately, I cannot find any direct links or studies showing that a sensitivity to artificial dyes and colorings could impact gut health.  However, just because the information is not out there, does not mean it does not exist.  If food sensitivities, such as one to dairy or gluten can cause leaky gut syndrome then at this point I must believe that a dye sensitivity can do the same. 

What this means is that once you remove these suspected foods and have a routine with your new diet, the next step is to address gut healing.  I like to do this with a product called Restore along with fermented foods and other targeted supplements if necessary. 

What to Do Next

If removing artificial and natural colorings did not help, don’t give up. Slowly remove other additives, removing only one at a time such as:

  1. Benzoates (in juices, soft drinks, syrups, meds)
  2. Sorbates (in margarine, dips, cakes, fruit products)
  3. Sulphites (in dried fruits, fruit drinks, sausages and more)
  4. Nitrates (processed meat products)
  5. Propionates
  6. Flavor enhancers (MSG 621 and others in the 600 range)

For a more complete list of possible additives that your child may be reacting to, go to fedup.com.au and use that as a good resource to guide you. 

Bottom Line: Your child does not have to suffer. Work with a holistic nutrition professional to help you figure out the root cause for your child’s behavioral, mental and emotional issues. 

Did removing dyes from your child’s diet make a difference? If so I would love to hear from you!

 

Sources

  1. https://www.scientificamerican.com/articles/does-artificial-food-coloring-contribute-to-adhd-in-children/
  2. http://articles.mercola.com/sites/articles/archive/2014/05/22/artificial-food-dyes.aspx
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3441937/
  4. http://www.huffingtonpost.com/laurie-david/post_1891_b_843577.html
  5. http://www.fedup.com.au/factsheets/symptom-factsheets/head-banging
  6. http://www.happymothering.com/02/health-2/nutrition-health-2/beyond-allergies-why-food-dyes-may-cause-child-behavioral-problems/
  7. https://cspinet.org/eating-healthy/ingredients-concern/food-dyes/testimonies
  8. Dorfman, K. (2013) Cure Your Child with Food. NY: Workman Publishing Group

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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Consuming Soy and it’s Dangers

Vegetarian and Vegan Diets:

What you need to know about Soy in your diet

soy-beans

If you avoid foods with a face, you may end up consuming a lot of soy to meet your protein needs. While not all soy is bad, the type that most Americans eat is not the healthy type of soy and it may be doing more harm than good for your body. 

What Type of Soy to Avoid/Minimize in your Diet

  • Processed soy products such as soy burgers and hot dogs
  • Soy protein powder
  • Soy infant formula (if you can)
  • Soybean oil (use avocado, EVOO, coconut)
  • Soy cheese (use grass fed, raw cheese , goat cheese or avoid)
  • Soy nuts (eat tree nuts if you can tolerate)
  • Soy milk (drink nut milks, coconut milk)
  • Tofu (most of it is GMO and many lack the enzyme to digest this unfermented soy food) (6 )
  • Soy nut butter (try nut butters or sunflower butter)
  • soy sauce (use coconut aminos instead)

Much of the soy that is consumed in the U.S. comes from packaged and processed soy products. You may be even consuming more soy than you realize since soy is cheap and has been added to many processed packaged foods.  (3)

Soy is used as an oil, as a thickener, flavor enhancer, stabilizer, preservative and a filler. (4)  If you are eating processed foods, the odds are you are eating processed soy.

School lunch programs even add soy to their hamburger patties. Studies show that soy may not be good for a growing and developing child. (5). Have your child bring a lunch from home instead.

What You Need to Know About Soy

soy-no

The forms I mentioned above are unhealthy for various reasons, such as;

  • Soy is high in oxalates. (2) While there are other foods that are high in oxalates as well, many vegans/vegetarians consume soy daily and multiple times per day. A buildup of oxalates can interfere with the body’s metabolic processes and can contribute to autism, ADD, COPD, asthma, cystic Fibrosis, vulvodynia, AI disease and low thyroid. (1)
  • Soy is a GMO crop. This means that the crop has been engineered to withstand spraying of roundup on the crop. When you consume processed soy products you are consuming GMO’s. (Roundup-also called glyphosate-can lead to leaky gut syndrome, and can disrupt the endocrine system.) (1)
  • Aluminum and arsenic have also been found in GMO soy. (1)
  • Soybean oil is high in omega 6’s. While we need omega 6 fatty acids, we consume too many which leads to inflammation in the body. (7)
  • Soy contains isoflavones that function as endocrine disruptors. These isoflavones which are plant compounds can activate estrogen receptors in the body. (7)
  • Soy isoflavones can also cause breast cancer. Studies are conflicting on the pros and cons for breast health. (3)
  • Soy can impair thyroid function. The isoflavones found in soy can function as goitrogens which are substances that can interfere with thyroid function. (3).
  • Soy formula for babies is low in fat and babies need fat. Soy formula is also too high in manganese and this can lead to ADHD symptoms.  It is also high in aluminum.  (1) Think about it, you are also giving your baby a high amount of genistein (an isoflavone) which can impact your child’s hormones down the road.  (5)
  • The phytoestrogens can also contribute to andropause in men (7)
  • Because of the excess estrogen from a diet filled with processed soy, it can contribute to estrogen dominance in women and PMS symptoms along with breast cancer, PCOS, cervical cancer and other hormone imbalance disorders such as girls reaching their menstruation as an early age. (4) . These hormone properties are from genistein which is the main isoflavone found in soy.  (5)
  • Introducing compounds that mimic estrogen could upset the body balance and may lead to long term impact on behavior and brain chemistry. (5)
  • Soy products can cause vitamin B12 deficiency. Soy contains B12 analogs.  These analogs block the uptake of true B12 so your needs actually increase.    But these B12 analogs cannot be used by your body the way it would use real B12. (6) 

What Type of Soy Can You Eat?

tempeh food bowl

Types of Soy to add to your diet

  • Fermented soy is a great choice. But even so, this should not be the bulk of your diet.  Even fermented soy will contain isoflavones: add in tempeh, miso and natto. Even fermented soy can be GMO so be sure to check the label and purchase organic (4). Fermented foods contain probiotics which a healthy gut needs.
  • Soybeans in whole form are rich in micronutrients and can be a good source of plant protein but don’t go overboard and make this your main protein source since soybeans are high in omega 6 essential fatty acids which can lead to inflammation if over consumed.

Bottom Line

You can still enjoy your soy-You don’t need to completely remove your favorite foods with soy in them (unless you have an allergy or food sensitivity to soy) but you should reduce the amount in your diet based on the reasons above and replace them with other healthy vegetarian food options. 

Opt for fermented non-GMO soy but still don’t go overboard and make it a small portion of your diet.  If you want to add in fermented foods, rotate your fermented soy with other options such as fermented vegetables, kimchi and fermented goat milk kefir or coconut kefir.  In the end, fermented soy has its benefits and processed soy does not.  Choose wisely.

If you are a vegetarian or vegan who eats a lot of soy and are confused about what to eat if you take soy out of your diet, give me a call and I can help you find the right options for you!

 

Resources

  1. https://people.csail.mit.edu/seneff/glyphosate/Seneff/Yale2015.pptx
  2. https://www.ncbi.nlm.nih.gov/pubmed/15998131
  3. https://authoritynutrition.com/is-soy-bad-for-you-or-good/
  4. http://www.globalhealingcenter.com/natural-health/5-ways-to-soy-upsets-hormone-balance/
  5. https://www.scientificamerican.com/article/soybean-fertility-hormone-isoflavones-genestein/
  6. http://articles.mercola.com/sites/articles/archive/2012/02/15/how-to-avoid-the-most-dangerous-side-effect-of-veganism.aspx
  7. Bauman, E. & Friedlander, J. (2014) Foundations in Nutrition. CA: Bauman College

 

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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Green Pistachio Herbed Sauce

Green Pistachio Herbed Sauce for Salads and Veggie Dishes

Just throw everything in your food processor and there you have it!  A great tasting green sauce for salads, veggies, on sandwiches and to use a dip.

green sauce

Ingredients

  • 1 avocado (peel removed)
  • 1 c. total of parsley and cilantro (I put one bunch of each into the food processor)
  • 1 clove garlic
  • Dash salt
  • ½ cup filtered water
  • Juice of ½ a lemon or 1 T. real lemon juice
  • ½ cup EVOO
  • ½ cup raw pistachios
  • Dash coriander

Directions

Combine all in food processor.  Store in fridge until use. 

Did you know that coriander comes from the same plant as cilantro leaves?

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

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Spring Cabbage Slaw Salad

Spring Slaw

I love cabbage so I am always tweaking some dressings for a coleslaw blend. 

spring slaw 2

Ingredients

  • 4 cups of cabbage (I buy a bag of shredded cabbage or coleslaw mix)
  • 2 cups of shredded carrots (I buy organic shredded carrots)
  • 1 bunch org. cilantro chopped
  • 1 bunch org. parsley chopped
  • ½ cup slivered almonds
  • ¼ a red onion diced

Dressing

  • 6 T. EVOO
  • 4 T. Apple cider vinegar
  • 1 T. raw local honey
  • 1 t. Dijon mustard
  • Dash s/p

Directions

  1. Place all salad ingredients into a large bowl.
  2. Whisk together all the dressing ingredients and pour over the cabbage blend. Mix well. Refrigerate until ready to serve. 
  3. Adjust dressing to suit your taste-double amount if desired.

Note: can also add avocado slices at end. Add in protein to make it a meal

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

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Lemon Poppy Seed Bread GF Paleo

Lemon Poppy Seed Bread
Serves 10
An easy gluten, dairy and soy free quick bread recipe to make that tastes delicious
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110 calories
11 g
112 g
5 g
5 g
1 g
47 g
154 g
6 g
0 g
3 g
Nutrition Facts
Serving Size
47g
Servings
10
Amount Per Serving
Calories 110
Calories from Fat 48
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
6%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 112mg
37%
Sodium 154mg
6%
Total Carbohydrates 11g
4%
Dietary Fiber 0g
1%
Sugars 6g
Protein 5g
Vitamin A
3%
Vitamin C
1%
Calcium
5%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. • ½ c. coconut flour
  2. • ½ tapioca flour
  3. • 1/8 c. poppy seeds (I used a little more)
  4. • ¾ t. baking soda
  5. • Dash sea salt
  6. • 1 T. grated lemon zest
  7. • 6 pasture raised eggs
  8. • ½ c. maple syrup
  9. • 1 T. lemon juice (not from concentrate)
  10. • 1 t. vanilla extract
Instructions
  1. 1. Preheat oven to 350 degrees. Blend together the coconut flour through to the zest.
  2. 2. In a separate bowl whisk, together the eggs through the lemon juice
  3. 3. Add the wet ingredients to the dry. It at first will look like thin liquid but coconut flour is highly absorbent so give it a minute and it will thicken up
  4. 4. Line an 8x8 tray with parchment paper. Pour in the batter
  5. 5. Bake for 30-35 minutes-watch so that it does not burn. (35 was too long in my oven)
Notes
  1. Zest: When I have lemons and oranges, I zest them and store the zest in the freezer so that I have it when I want to make a recipe.
beta
calories
110
fat
5g
protein
5g
carbs
11g
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TruFoods Nutrition http://trufoodsnutrition.com/

Lemon Poppy Seed Bread

Gluten, soy and dairy free

This was a nice and light bread.   It was very easy to make. Very moist!

poppy seed bread

 

Ingredients

  • ½ c. coconut flour
  • ½ tapioca flour
  • 1/8 c. poppy seeds (I used a little more)
  • ¾ t. baking soda
  • Dash sea salt
  • 1 T. grated lemon zest
  • 6 pasture raised eggs
  • ½ c. maple syrup
  • ¼ lemon juice (not from concentrate)
  • 1 t. vanilla extract

Directions

  1. Preheat oven to 350 degrees. Blend together the coconut flour through to the zest.
  2. In a separate bowl whisk, together the eggs through the lemon juice
  3. Add the wet ingredients to the dry. It at first will look like thin liquid but coconut flour is highly absorbent so give it a minute and it will thicken up
  4. Line a 8×8 tray with parchment paper. Pour in the batter
  5. Bake for 30-35 minutes-watch so that it does not burn. (35 was too long in my oven)

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

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Blood Sugar and your Mental Health

Blood Sugar Imbalance and its Impact on your Mental Health

roller coaster

Riding the blood sugar roller coaster day after day can impact your mental health.  The highs followed by crashes may accentuate the symptoms of a mood disorder.  Research has tied processed, refined sugar consumption to an increased risk of depression and can worsen the outcomes of schizophrenia. 

Blood sugar in the form of glucose is the basic fuel for all brain operation and activity.  If it is inadequate, mental health systems can start to shut down.  Glandular imbalances will result as the glands struggle to regulate the sugar level. This can cause symptoms such as high adrenaline which can look like anxiety, panic attacks or violence. 

Just by making tweaks to your diet you can improve your blood sugar regulation and your mental health.

The Impact of Blood Sugar Dysregulation on our Mental Health

By now, most of know that sugar and processed foods are bad for our heart, cholesterol and waistline.  But not as much attention is giving to what it does to our brain. 

Here is what Happens

bread pasta rice

  1. You eat a meal or have a drink with excess sugar. Say you start your day with a bagel, muffin or donut, or have cereal with milk, banana and some OJ.
  2. The pancreas releases insulin to bring glucose to the cells but because of the high amount of sugar, the insulin response is excessive
  3. About 2 hours later so much sugar has been put into storage that you now have low blood sugar and are feeling weak, shaky, brain fog, fatigue, change in mood (depression) and cravings
  4. The body responds to this as an emergency so it dumps adrenaline into the system. This causes anxiety, racing heart, irritability, anxiousness, panic, outbursts and more
  5. You reach for a processed carb or sugar product to get your sugar levels back up. Thus, the cycle begins again.

This cycle contributes to chronic inflammation in the body.  Chronic inflammation is not only associated with physical health conditions such as heart disease but also with brain function such as depression and brain fog. 

A surge of adrenaline is not always a bad thing. In prehistoric times if you were being chased by a wild animal you got a surge of adrenaline to run away.  Adrenaline prepares you for vigorous muscular activity.  It raises your heart rate and turns off digestion so now you are prepared for fight or flight.  In modern society it is not the wild animal that raises our adrenaline but instead the constant demands we put on our body such as stress from our processed, nutrient deficient, highly processed diet.

   Symptoms of Imbalanced Blood Sugar (highs and lows)

  • Fatigue, weakness
  • Abnormal weight (too high or too low)
  • waking after 2-3 hours of sleep at night and cannot fall right back to sleep
  • Dizziness
  • headaches
  • irritability if meals are missed
  • nervous habits
  • depression
  • anxiety
  • phobias
  • violent outbursts
  • Unable to concentrate (ADD)
  • Anti-social behavior
  • Crying spells
  • Nightmares
  • confusion
  • tightness in chest
  • constant hunger
  • tremors
  • obsessive compulsive behavior
  • poor word finding ability
  • brain fog
  • blurred vision
  • insomnia
  • cravings for sugar, sweets, soda, coffee, alcohol, refined carbs
  • fainting
  • cannot tolerate bright lights or loud sounds
  • joint pain
  • no appetite at breakfast, may wakeup feeling nauseous, skip breakfast
  • highs and lows/mood swings within a one day period

 

What Causes Blood Sugar Dysregulation (in addition to diet)

fast food burger

  • Standard American diet
  • Inadequate physical activity
  • Irregular eating patterns
  • Skipping meals
  • Eating imbalanced meals (meals with mostly refined carbs and little in the way of quality protein/fats)
  • Refined carbs (bagels, pasta, muffins, cookies, pastries, donuts, bread, rolls, etc.)
  • Gluten intolerance and other food allergies/insensitivities
  • Excess caffeine intake
  • Alcoholism
  • Endocrine disorders
  • Thyroid disorder
  • Stress
  • Excess blood sugar lowering medication
  • Insulin resistance
  • Birth control pills
  • Fructose

Physical Symptoms of Blood Sugar Imbalance

  • Darkened skin along jawline or neck (this occurs due to elevated insulin levels present with elevated blood sugar)
  • Extra abdominal fat-this can include fat on back, chest, sides of waist and shoulder blade area
  • Base of neck fat pad-this fat tends to be very inflammatory
  • Enlarged breasts in men (elevated blood sugar in men stimulates activity of enzymes that shifts testosterone to estrogen which promotes growth of breast tissue)
  • Note: you may not always see these physical signs

How to Balance Blood Sugar

balanced meal

Some foods that will help to balance blood sugar include almonds (very filling), quinoa (great substitute for rice), millet (it has a combination of fiber and phytonutrients), hummus (protein packed), avocado (filled with healthy fat), lentils (good source of protein) and walnuts (make a great snack with omega 3’s).

Consume foods that release energy slowly into the blood stream such as vegetables, berries, and nuts and seeds.

 

Treatment of blood sugar imbalances involves a combination of dietary and lifestyle measures that minimize the shock to the pancreas and the adrenal glands and stabilize carbohydrate metabolism.  It is better to address it now because highs and lows in blood sugar will eventually lead to highs only (meaning diabetes and insulin resistance)

  • Decrease the consumption of simple carbs and sugars, caffeine, alcohol,
  • Eat three meals per day and at least 2 additional snacks. DO NOT SKIP MEALS (once you have balance blood sugar then you can try intermittent fasting)
  • Provide a balance at each meal/snack of protein, complex carbs, healthy fats and fiber.
  • Eat foods closer to the form they are found in nature.
  • This can look like:

o   a protein smoothie with avocado and greens included for breakfast (skip the fruit or add in berries or ½ a banana)

o   snack on handful of almonds mid-morning

o   for lunch have chicken salad on a bed of lettuce (if you must have bread, opt for one slice only) with a Bubbies pickle and a side salad

o   mid-day snack on raw vegetables and hummus

o   for dinner have salmon, roasted sweet potato and a vegetable such as asparagus, broccoli or cauliflower. 

o   AVOID packages foods, sugary foods, artificially sweetened foods and drinks, refined carbs such as pasta and bread, white rice, dried fruits such as banana or apple chips and processed corn products

 

 

  Beneficial Nutrients

  • Protein: it is used to mitigate the symptoms of hypoglycemia because it can keep sugar stable while keeping metabolism high. Protein takes longer to be digested than simple carbs and this will prevent sudden drops and spikes in blood sugar levels.  The glucose from digested protein (and from complex carbs is released into the bloodstream gradually which helps to regulate blood glucose levels.)  Consume 2-4 ounces of animal protein or 4-6 ounces of plant protein at each meal. For snacks reduce the amount to half.  Protein amounts at breakfast can be slightly increased.  High quality sources of protein include grass fed meats, wild caught fish, bean/legumes and raw dairy. 
  • Cobalamin (B12): along with other B vitamins helps to convert consumed foods into glucose that can be utilized by the body.  Thus, a B12 deficiency can result in low blood sugar levels. Eating foods rich in B12 will help to increase energy levels by converting food into glucose.  In supplement form take 300 mcg. 3 times daily on an empty stomach.  Best forms include methylcobalamin, adenosycobalamin and hydroxocobalamin.  Most B complexes do not contain enough B12 so it is best to take an additional B12 supplement. Food sources include grass fed beef, lamb, chicken, wild game, organ meats, grass fed milk, cottage cheese and fish/shellfish.
  • Niacin (B3): It is needed to produce insulin.  It helps to promote proper digestion by helping with the production of stomach acid used in the metabolism of carbs.  It can also be useful for treating depression and anxiety associated with hypoglycemia.  Niacin will cause a “flush” within minutes of ingesting.  Food sources include fish, meats, peanuts, whole grains mushrooms, seeds, eggs and almonds. Supplement form take 100 mg. 2 timers per day with meals.  Check with your doctor. before taking, as it can interact with some medications.

 

Bottom Line:

just because you do not have diabetes does not mean you are safe from blood sugar ups and downs.  Balance your blood sugar by eating protein and fat along with your complex carbs.  Don’t skip meals and opt for a diet of 80% whole foods and 20% of your processed, junk food.  If you are suffering from any mental health disorder, this is a simple step to take. 

 

References

  1. https://www.psychologytoday.com/blog/where-science-meets-the-steps/201309/4-ways-sugar-could-be-harming-your-mental-health
  2. http://www.alternativementalhealth.com/conquering-anxiety-depression-and-fatigue-without-drugs-the-role-of-hypoglycemia-2/
  3. http://diabeteslibrary.org
  4. http://www.askdrmaxwell.com/hypoglycemia-causes-and-natural-treatments/
  5. http://articles.mercola.com/sites/articles/archive/2009/12/22/how-eating-sugar-can-cause-mental-illness.aspx
  6. Golan, R. (1995) Optimal Wellness. New York: Ballantine Books.

 

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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Chicken Asparagus Roll Ups

Chicken Asparagus Roll Ups

Gluten free

This was easier to make than I thought and good!

chicken asparagus roll ups

Ingredients

  • 4 organic chicken breasts (flatten them out or slice thin)
  • ½ cup mayo (I like Primal Kitchen mayo b/c it is soy and canola free-it uses avocado oil)
  • 3 T. Dijon mustard
  • 1 T. lemon juice (not from concentrate)
  • 2 t. dried tarragon (or spice blend of choosing for chicken)
  • s/p
  • 16 spears asparagus
  • 4 ounces grass fed cheese (or opt for vegan cheese or omit) (if you are casein sensitive you may be able to use goat cheese)
  • 1 cup gluten free bread crumbs

 

chicken asparagus roll ups 2

Directions

  1. Preheat oven to 425. Soften asparagus by steaming in steamer basket for several minutes (or cook on high in microwave for one minute)
  2. Flatten your chicken breasts and lay them out on a parchment lined baking tray
  3. Blend sauce ingredients together (mayo, mustard, lemon juice, tarragon, s/p)
  4. Spread some sauce onto each chicken beast then place some cheese on the chicken and then asparagus (you may need to cut your asparagus into halves or thirds). Use one half of the sauce mixture and save rest for the top of the chicken
  5. Roll up the breast and tuck the ends underneath
  6. Spread more sauce on the tops and then sprinkle with bread crumbs.
  7. Bake for 25 minutes

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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What to look for in a Omega 3 Supplement

What to look for in an Omega 3 Supplement

fish oil supplement

Fish oil is a rich source of EPA and DHA which are needed for our health for many reasons that will be listed in this article.  These needed nutrients are found in the fatty tissue of cold water, oily fish. These are essential fatty acids and the body cannot make them thus we need to get them from food or supplement (1)

It has only been in the past 15 years that the actions of EPA and DHA have come to be understood. (3)   Until now there is still more research on DHA than there is on EPA (2). Because of research we have a better understanding of how these fatty acids work in isolation and in combination. 

This article will discuss the benefits of both EPA and DHA and ways to get them in your diet including vegan sources. 

Do You Need More Omega 3 Essential Fatty Acids in Your Diet?

Most Americans are deficient in omega 3’s and instead consume an abundance of omega 6’s. While we need some omega 6’s in our diet, the current ratio contributes to inflammation and chronic disease. Add to that they most Americans are consuming their omega 6’s from processed, rancid oils instead of oils such as evening primrose. 

 

Signs you May Be Deficient in Omega-3 Essential Fatty Acids

  • Growth retardation
  • Behavioral changes
  • ADD
  • Poor motor coordination
  • Poor vision
  • Poor learning ability
  • Excessive blood coagulation
  • Edema
  • Weakness
  • High blood pressure
  • Inflammation
  • Tingling in the arms and legs
  • Low metabolic rate
(8)

Why You Need Both EPA and DHA

mom with baby

  • EPA

o   Products that contain more EPA than DHA have been shown to be beneficial for depression. Supplements that had a lower ratio or EPA to DHA were judged to be ineffective.  Studies that showed promise had used 1 gram of EPA daily. (2)

o   EPA may also be helpful for heart disease and may aid to lower triglyceride levels due to its anti-inflammatory effects. (2)

o   Children with development problems may benefit from a product containing only high amounts of pure EPA (3)

o   After the age of 5 the development of the brain and the central nervous system starts to reduce the body’s need for DHA and the need for EPA increases (3).

o   EPA has been shown to help children with academic performance, focus, attention and reducing aggression.  (3)

o   Dry skin, allergies and eczema can also benefit from EPA use as it will help to reduce inflammation.

o   EPA has been shown to reduce cognitive decline and dementia

o   Aids in joint health (4)

o   Regulates insulin levels (4)

o   In one study, those with increased anxiety were given 2 grams of EPA daily and there was a statistically significant reduction in anxiety compared to those in the placebo group.  (11)

o   Increased EPA may help you to handle stress and may improve mood in the general population.  (11)

 

  • DHA

o   DHA is needed for healthy brain development and for the aging brain.  Low levels of DHA have been associated with cognitive decline and Alzheimer’s Disease (6)

o   Children require DHA for growth and development

o   Once dementia has set in and there is brain damage, at this point DHA becomes important again.  Look for a product that contains 250 mg. of DHA. (3)

o   A 12- week study of DHA supplementation was found to improve blood flow to the brains of healthy young adults during cognitive tasks.  (6)

o   For women, low DHA is thought to be responsible in many cases of postpartum depression. (6)

 

  • EPA and DHA

o   Both are needed for pregnant women to ensure optimal brain and nervous system development of the fetus (1)

o   The average adult should look for a fish oil supplement containing 700-1,000 mg. of EPA and 200-500 mg. of DHA (1)

o   ADHD: children may benefit from one gram total

o   These long chain omega 3 fatty acids can affect metabolism of mood related neurotransmitters such as your serotonin and your dopamine.  Since both EPA and DHA have anti-inflammatory effects both can contribute to reducing depressive symptoms (6)

o   Both EPA and DHA have been shown to improve symptoms of Bipolar. (9) One study showed that omega 3 supplementations reduced mania and depression in youths with bipolar.  The dose in the study was 360 mg. EPA and 1560 DHA for 6 weeks. (10)

  • Bottom Line: for your health, you need to opt for a product that contains both EPA and DHA or eat fatty fish.

Food Sources

abstract-1238248_1280 (1)

If you want to avoid consuming fish oil, consume 3 ounces of fatty fish 3 times per week for general health.  Check your sources when buying fish as fish can be very contaminated.  A good place to look is www.seafoodwatch.org (for you sushi lovers, they also have a great list of which sushi options are the best and which to avoid)

 If I know I am going to eat, say salmon for dinner that night, I will skip taking my fish oil on that day. 

  • Wild caught Alaskan Salmon
  • Mackerel
  • Sardines (I like Wild Planet Brand)
  • Herring
  • Black Cod
  • Omega-3 enriched eggs
  • Anchovies
  • Cod liver oil

What If I have a Seafood Allergy?

If you have an allergy to shellfish, you may be able to still consume fish oil.  Fish allergies are typically a reaction to the proteins and thus a purified true fish oil should still be safe. (7)  But if you have a serious allergic reaction to fish such as anaphylactic shock, I would avoid fish oil to be safe and use non-fish sources instead. 

Plant sources

flax seeds

If you are a vegan or vegetarian (or have a fish allergy) and do not eat fish or take a fish oil supplement, you can take an algae supplement for your DHA.  But you will still need a source for your EPA. (4) 

You can get ALA from plant sources such as flax seeds and flax seed oil, walnuts, hemp, purslane and chia seeds but the conversion rate of ALA to EPA and DHA is small.  The conversion of ALA to EPA is anywhere from 3% to 20%. The proportion of ALA converted to DHA is small. (5) 

A study measuring blood EPA and DHA in a vegan population showed that 64 % had insufficient amounts and some were severely deficient.  This population’s intake of ALA was above the recommended intake as well.  (6)

We need an enzyme called Delta 6 Desaturase to make the conversion from ALA to EPA and DHA.  This conversion process can be blocked by alcohol, caffeine, high refined carb diet, trans fats and poor quality oils such as canola and vegetable oil, meds and street drugs, deficiencies of B6, B3, vitamin C, magnesium and zinc; toxins and certain conditions such as diabetes and aging.  (8)

A newer plant oil called Ahiflower oil from Buglossoides arvensis, has reportedly the highest level of non-GM omega-3 essential fatty acids.  The plant oil combines ALA with stearidonic acid.  The stearidonic acid converts EPA at a ratio of 30-35%.  This may be a good option to consider if you are a vegan or vegetarian.  (5). However, keep in mind what can block the conversion from plant oils into essential fatty acids. 

 

When to Use Caution

  • If you are going in for surgery stop taking fish oil supplements and tell your doctor of your supplements
  • If you have a fish allergy avoid all fish oil products to be safe
  • Fish oil supplements can affect blood clotting so if you are on a blood thinner, talk to your doctor first before supplementing.
  • If you are pregnant or breast feeding, research brands and where your fish is from to avoid contaminants.
  • Go slow when using fish oil as starting out on a high dose may cause stomach and digestive issues.  Start low and work your way up slowly
  • Always take fish oil with a meal that contains fat. It is best to take fish oil with your biggest meal of the day.  Since it is a fat soluble nutrient it needs fat in order for you to absorb and utilize it.

Bottom line

When choosing an essential fatty acid supplement, choose one that contains both EPA and DHA as you will benefit from having both.  Much of your brain is made up of DHA fats and EPA fats are found in every cell in your body. 

 

 

Resources

  1. https://ww.drweil.com/vitamins-supplements-herbs/vitamins/fish-oil-and-omega-3/
  2. http://ww.nutraingredients-usa-com/Researach/EPA-stands-alone-as-a-depression-fighter
  3. https://igennus.com/nutrition/omega-3-science/epa-vs-dha/
  4. https://www.totalwellnesschoices.com/algae-vs-fish-oil-supplements/
  5. https://www.nutraingredients-usa-com/Markets/Powerful-PUFAs-The-many-health-benefits-of-omega-3s/?
  6. https://uintacountyherald.com/article/omega-3-fatty-acid-good-for-adult-elderly-brain-health
  7. http://www.marksdailyapple.com/fish-allergies-omega-3/
  8. Bauman, E. & Friedlander, J. (2014) Foundations of Nutrition. CA: Bauman College   
  9. http://www.greenmedinfo.com/article/there-strong-evidence-omega-3-fatty-acids-have-beneficial-effect-bipolar-disorder
  10.   http://www.greenmedinfo.com/article/omega-3-polyunsaturated-fatty-acid-supplementation-associated-reduced-mania
  11. https://www.psychologytoday.com/blog/in-the-zone/201201/anxiety-and-omega-3-fatty-acids

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

Share this:Share on YummlyShare on FacebookTweet about this on TwitterShare on Google+Pin on PinterestShare on LinkedInShare on TumblrShare on VKShare on RedditEmail this to someonePrint this page