Digestive Issues and How to Tell if it is an Issue with Casein or Lactose

Is Casein Or lactose Causing Your Digestive Problems?

milk

Many people assume that if they experience gas or bloating and pain after consuming dairy that they are lactose intolerant. This may not always be the case.  This can occur for other reasons as well. 

A lactose intolerance usually affects just the digestive system while a casein sensitivity can have an impact in other areas of health as well. 

How to Know if you are Lactose Intolerant

If you are lactose intolerant, this means that you lack the enzyme, lactase, to break down the sugar, lactose in your dairy products. 

  • Signs and symptoms typically occur about 30 minutes after ingesting the food containing dairy. (but can occur up to 2 hours later)
  • You may experience gas, bloating, loose bowels, sinus congestion, cramps and nausea.
  • Typically, those who are lactose intolerant can still eat most cheeses and not experience symptoms. This is because in the process of making cheese, lactose is converted into lactic acid which is easy to digest. 
  • Cream, butter and yogurt have little to no lactose (full fat heavy whipping cream has none) so these are still okay for those with lactose intolerance. Heavy whipping cream also does not contain casein.
  • Skim milk does contain lactose.
  • Fermented dairy such as kefir has less lactose so you may be able to tolerate it.
  • Even if you are lactose intolerant you may be able to digest small amounts in a single meal.
  • Yogurt contains less lactose than milk.
  • Raw cheese has only small amounts of lactose and casein.

Pay attention to which dairy foods give you trouble.  Is it just milk?  Is it only when you consume large amount of dairy?  This may help you to figure out if your issue is with lactose.  If it is an issue with lactose then taking a digestive enzyme that contains lactase 30 minutes prior to the meal may help, along with consuming smaller amount of dairy at your meals or eliminating it from your diet (you don’t need dairy to meet your calcium needs-see more information below). 

The brand of digestive enzyme I like is Enzymedica. 

Which Cheeses have less lactose?

cheese

If you aren’t ready to give up dairy, here are some cheeses you can still eat if you are lactose intolerant

  • The fresher the cheese the more lactose it will have; aged cheeses are a better choice.
  • You want to opt for cheeses that have less than 3% lactose range. (whole milk has 3.7-4.8%)
  • Muenster, camembert, brie, cheddar, provolone, gouda, blue, parmesan and swiss are all good choices.
  • AVOID: Feta, ricotta, Colby, American and Velveeta (why would you eat these last two processed cheeses anyway?).
  • Opt for organic, raw and grass fed cheeses if you can. (see below for more information as to why)

Signs It May Be the Casein and Not the lactose in your Dairy

Casein is the main protein in dairy and is also added to other foods used as a binding agent.  Casein is found in milk and in lactose free dairy products.  So, if you consume lactose free products and still experience symptoms it may be the casein and not lactose that is causing your issues. 

In addition to gut and digestive symptoms, a casein sensitivity has been linked to ADHD, autism, brain fog, asthma, aggression, anger and excess mucus production.  It can also cause headaches, ear infections, eczema and skin allergies. 

Ask yourself, in addition to your digestive issues are you suffering from any of the issues mentioned above?  If so, it may be the protein in the dairy.  If you are still unsure you may want to do food allergy testing.  Tests range from stool samples to blood tests.  Butter contains very little casein and heavy cream does not contain casein.  The dairy foods that have the most protein will contain more casein. 

If it is casein and not lactose that is an issue for you, removing casein from the diet is a good first step.  However, if you have been reacting to it for a long time there may be other issues that will need to be addressed such as possible intestinal permeability and systemic inflammation. 

What You Need to Know About Your Dairy

milk jug and glass

Pasteurization is a process that heats the milk to kill off bacteria, microbes and pathogens.  However, the process also kills off the good bugs.  It also destroys enzymes that are needed to break down fats, and proteins and to deliver vitamins and minerals. 

Ultra- Pasteurized milk is heated to 275 degrees and destroys everything!  It is best to avoid this type of milk. 

Pasteurized milk is heated to 160 degrees and preserves some of the good bacteria. 

Vat-Pasteurized is heated to 135 degrees and preserves the good bacteria and many of the enzymes.  This is the best commercial choice.  Organic Valley brand has a whole milk that is vat pasteurized.  Kalona Farms brand offers vat pasteurized products as well which can be found at Whole Foods. 

Opt for organic milk to avoid antibiotics, growth hormones and pesticides that are carried in the fatty portion of the milk.  While I don’t recommend skim milk, if you don’t buy organic this would be your safer bet since it does not contain the fat and thus will not be contaminated with the hormones, antibiotics and pesticides that milk with fat would contain.  But skim milk is also harder to digest and lacks beneficial fats. 

If you consume large amounts of milk, you may want to consider raw milk shares.  Go to realmilk.com to find a local farm.  If you have a casein sensitivity, even raw milk may not be for you.  There is a brand called A2 which many with a casein sensitivity can tolerate. The downside however is that it is not organic.  If you are lactose intolerant you may want to opt for milk alternatives such as nut milks, hemp milk or coconut milk. 

Keep in mind that “You are what your food eats”.  If you consume dairy products from a CAFO (confined animal factory operation), you will be consuming some of the hormones, antibiotics, GMO feed etc. that is given to these cows that may never see the light of day and never leave their confined very small indoor space. 

There are many small local farms that you can support. They may not have the organic label but do follow organic and humane practices.  Visit your local farmers market in the summer and stop and talk to those at the booths to find out how you can get their products year-round. 

Non-Dairy Calcium Sources

Nutrition

Many people still think that the only way to get their calcium is via dairy products.  This is just not true!  There are many non-dairy calcium sources.  And in fact, there are numerous cultures around the world that do not eat dairy and yet still have healthy bone density.  To absorb your calcium, you need adequate amounts of vitamin D3.  Most dairy products are fortified with vitamin D2 which is synthetic and not as easy to absorb and assimilate.  Take a vitamin D3 supplement or get some sunshine if your blood work shows that you are low. 

Non-dairy Calcium Sources

  • Dark leafy greens such as collard greens, spinach and kale
  • Dark green vegetables such as broccoli
  • Legumes
  • Sesame seeds
  • Almonds
  • Canned salmon with bones
  • Sardines
  • Rhubarb
  • Okra
  • Edamame
  • Black eyed peas

Is It Better to Consume Fermented Dairy (kefir) and Goat Dairy?

 

Kefir fermentation breaks down proteins in the dairy and thus those with a casein sensitivity may be able to tolerate kefir.   The kefir microorganisms ferment milk lactose.  Kefir contains a lot of bacteria that aid lactose digestion.  These bacteria may help to digest lactose.  The plus is that kefir also has a broad range of nutrients and due to its probiotic content is supportive for gut an immune health. 

Lifeway kefir states that their kefir is 99% lactose free and this is due to the fermentation process.  The cultures break down the lactose.  Lifeway states that not all kefirs are 99% lactose free so you may want to contact the company before you trying other brands. 

Kefir may be a good option if you cannot tolerate casein or are lactose intolerant.  Better yet, opt for goat milk kefir since goat milk is known to be easier to digest. 

 

Bottom Line: Experiment with various dairy foods to see which you can tolerate and which that you cannot. If you have any mood or skin issues in addition to the digestive issues, it may be best to work a professional to work on gut healing, addressing possible leaky gut and nutrient deficiencies.  A nutrition professional can guide you as to which foods you can safely tolerate.  While Americans love their dairy, it is not a necessary food group to maintain optimum health and in reality, may be causing some of your chronic health issues. 

 

Sources

http://bodyecology.com/articles/2-signs-of-enzyme-deficiency-that-you-can%E2%80%99t-miss

http://www.stevecarper.com/li/list_of_lactose_percentages.htm

http://milkgenomics.org/article/kefir-microorganisms-break-down-milk-proteins/

http://www.onegreenplanet.org/natural-health/how-consuming-dairy-can-impact-your-mood

www.lifewaykefir.com

www.kefir.net

http://articles.mercola.com/sites/articles/archive/2003/03/26/pastuerized-milk-part-one.aspx

http://dontwastethecrumbs.com/2013/10/whats-the-difference-between-all-those-types-of-milk-in-the-grocery-store/

www.safeharbor.com

Bauman, E. & Friedlander, J. (2014) Foundations of 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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Stop the Mental Health Madness in our Youth: Here is How

Stop the Mental Health Madness in Our Youth

Here is How You Can Help Your Child

Our children are getting diagnosed earlier and more often with mental health issues and some are placed on medication for these disorders as early as three years of age.  What are we missing?

boy looking out train window

Could Nutrition Education Help One’s Emotional State?

slicing pepper for cooking

The answer is YES!   A study called SMILES which was done over the course of 12 weeks in Australia found that those who received 7 hours of nutrition education had improved mood while those who received social support did not have significant improvements. These people had to meet the criteria for a major depressive disorder and had to meet the criteria for a nutrient deficient diet such as one of mostly processed foods. They did not provide a diet to follow and did not advise them to go gluten free or dairy free but rather educated them on the importance of whole foods.  (sources: https://www.madinamerica.com/2017/02/smiles-study-depression-nutrition/  and Jacka; FN, et. al. A randomized controlled trial of dietary improvement for adults with major depression (The SMILES trial). BMC Med. 2017 Jan. 30;15(1);23)

This study shows us great hope and promise just by changing the diet. But this study also raises some questions-what about targeted and individualized nutrition-do some need to avoid certain food groups, do some need extra nutrients and should some address gut health and so forth?  Would their results have been even greater with targeted/individualized nutrition addressing root causes?

The Plan

food-journal-menu

I have created a plan below that targets the mental health of your adolescent or teen.  If you want to help your child but don’t know where to go to get the holistic help you want and don’t know what to do-scroll below for plan options so that your child can get the nutritional and holistic support he or she needs. 

I have plans to make this as easy as possible for you and your child.

Not only am I a holistic nutrition and herb professional (along with an MSW) but prior to my career change I was a mother with a teen with a mood disorder.  I have been where you are and I want to help you.

We can do this together to get your child feeling better. 

  • Are you exhausted and depressed just by seeing your child struggle and suffer?
  • Are you stressed and don’t know what to do to help him or her?
  • Do you feel like you have tried everything and seen every doctor out there?
  • Are you worried about the future of your child?
  • Are you tired of meeting with teachers and counselors and getting calls from school?
  • Is every day an effort just to get through?
  • Do you feel hopeless and don’t know what else to do to help your child?

Scroll down for The Stop the Madness plan

What Does This Mean for You?

If you or a family member is struggling with a mood issue, this is great news.  Just by improving one’s diet, mood issues can decrease. 

As a nutrition professional who specializes in nutrition for mental health, this means you can get the education you need.  Did you know that “Nutrition Education” for a health issue can be applied to your flexible spending account as well?

But what do you then do with all that education? Don’t know where to start? 

Is It Still Too Overwhelming?

stressed person

If you have an adolescent or teen struggling with a mental health issue and you don’t know where to begin, I am here to tell you that it can be much easier than you think is possible. I have been where you are and I have learned a great deal along the way. 

When my son went through severe depression, it was overwhelming to say the least-everything from a complete overhaul of our diet, removing foods, adding in supplements and ripping apart my pantry.  It was a lot or work I admit, but that is why I want to break it down and make it simple for you.

 I took a leave of absence from work during that time and spent hours’ day after day doing research-most of us cannot do that so I am here to help you!  I can show you what to do or I can also do a lot of the work for you-you decide! 

If you are trying to help your family member, they don’t have to attend sessions. I’m sure your youth or teen has been dragged to so many appointments-they don’t need to go to one more.   I can guide and assist you to make this as easy and simple as possible.  Nutrient dense meals and adding in targeted supplements and herbs into meals can be done.  They don’t have to swallow a bunch of pills or live on greens all day long. 

I can guide you every step of the way from laying out a step by step plan, to showing you how to cook simple, nutritious meals to making over your pantry and knowing what to look for in the grocery store. 

Your family member’s mental health state can improve and you can do this using natural ingredients. 

Are you exhausted and stressed by this situation going on in your home? If so, see if a plan below fits your needs. 

 Stop the Madness Plan

person sunset background

If you want to feel better or want to see your child not suffer any longer than view my plans below to get results.  Call me with any questions or to sign up. 303-522-0381

 

Option 1: For local Castle Rock , CO Area families

  • Initial assessment
  • One follow up consult
  • One cooking workshop
  • One pantry makeover
  • One grocery store outing
  • One plan of action-step by step guide (including a 5 -day sample menu plan)
  • List of targeted supplements and herbs with dosing and suggestions
  • Informational/educational handouts specific to your child’s needs
  • Recipes provided
  • 2 email follow-ups included

Option 2: For Distant Clients

  • Initial assessment (can be phone or skype)
  • 2 follow up consults
  • One plan of action -step by step guide (including a 5-day sample menu plan)
  • List of targeted supplements and herbs with dosing and suggestions
  • Informational/educational handouts specific to your child’s needs
  • Guide for cleaning out your pantry and what to replace
  • Recipes
  • 2 emails follow-ups included

Option 3: For local clients

If you feel like you cannot do this alone or don’t have the time on your plate, call me and we can discuss options such as in your home cooking, shopping and pantry clean out assistance and in home consults.  I want to make this as easy as possible for you. 

Option 4: For local and Distant Clients

Nutrition education only-hourly rate. 

 

What is the best option for you?

Call me to discuss and I can guide you to the best option for you and your family.  Pricing discussed during this free initial phone consult. 303-522-0381

 

 

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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7 Reasons to Add this Booster Food into your Diet: Nutritional Yeast

Why You Should Add this Booster Food to your Daily Meals: Nutritional Yeast

By Karen Brennan, MSW, NC, BCHN®, Herbalist

Nutritional Yeast: What is it?

nutritional yeast in bowl

 

It is not a plant nor animal food but rather a fungus like mushrooms.  It is a good addition to a vegan, vegetarian, paleo, gluten free and dairy free diet. 

I have Candida, I am avoiding foods that contain yeast, can I eat nutritional yeast?

The yeast you find in breads and beer is a live and active yeast.  Nutritional yeast comes in a dried flake form and is not an active yeast.  This means you cannot use it to make bread or beer but more importantly it will not lead to overgrowth of yeast/candida in the body.  Therefore, because it has been deactivated it cannot cause or contribute to candida. You may read otherwise on the web but nutritional yeast is safe to it. 

What causes overgrowth of candida (healthy people will always have some candida) is a diet high in sugary/processed foods and drinks, antibiotic use and birth control pills to name a few root causes.  To learn more about what candida is, what are more causes, symptoms and more importantly, how to address it read this article

What are the Benefits of Adding this Food into my Diet?

  • Beta Glucan fibers found in nutritional yeast help to maintain the body’s defense against pathogens (this was found in a study in which participants consumed a spoonful daily)
  • Another study in which participants consumed one half a spoonful found that mood states improved and they had significant boost in feelings of vigor.
  • It is a great addition to vegan and vegetarian diets due to its protein and B vitamin content. It also has a cheesy taste so many use it to replace cheese in their diet. 
  • It contains all nine essential amino acids.
  • It is a rich source of 14 minerals and 17 vitamins
  • It has antiviral and antibacterial properties
  • It may be useful for candida, chronic acne, diarrhea, and immune system support.
  • Athletes use it for an energy boost

How Do I use it in My Recipes?

zucchini pasta tomato nutrtional yeast

You can add nutritional yeast to many dishes that you make.  Add it at the end to hot and cooked dishes as high temperatures may destroy the nutritional benefits of the yeast.  For instance, add some to your cooked chicken curry dish or to your favorite pasta sauce. 

  • Sprinkle it on your stove topped cooked popcorn
  • Add it into hummus, pesto, pasta sauces and cold soups
  • Sprinkle onto your salads and cooked vegetables
  • Use it as you would use grated cheese
  • Add to bean and rice or whole grain dishes.

Recipes with Nutritional Yeast

Will my local Grocery Store Carry Nutritional Yeast?

  • Your local traditional grocery store may not but many are adding healthier options. For instance, many Wal Marts and King Soopers now contain nutritional yeast products. Whole Foods and other local natural grocery stores and vitamin shops should carry nutritional yeast. 
  • Otherwise order online from www.thrivemarket.com, amazon or many other healthy whole foods or vitamin websites.
  • Because I only use a small amount per day I store mine in a glass jar in the fridge to maintain freshness. Otherwise, store in your pantry or cupboard. It should keep for up to 2 years. 

What You Need to Know

  • Those with Gout may want to keep the amount to ½ a teaspoon per day due to its purine content
  • You may have heard that some nutritional yeast products contain lead. These brands have no detectable lead in them-Bob’s Red Mill, NOW, Bragg’s, Dr. Fuhrman, and Red Star.  However, no matter what the brand, it is safe to consume 2 tablespoons per day. 
  • Some nutritional yeast products contain B12 while others do not. Read the label. If you are a vegan or vegetarian and avoid meats, it is still best to supplement with B12 in a methylated form. It is a myth that B12 is naturally found in nutritional yeast-it must be added in. 
  • It does NOT contain MSG as you may hear this rumor. Yeast is a natural source of the umami flavor or natural glutamic acid.  The glutamic acid is bound to other amino acids. The glutamic acid that is MSG is not bound.  When you consume glutamic acid from real foods, your body controls how much is absorbed.  Excess glutamic acid is passed off as waste not stored in your body.  MSG that is added to fast food and processed foods is an excitotoxin that overexcites your cells. 

 

Sources

http://nutritionfacts.org/2017/02/14/benefits-of-nutritional-yeast-to-prevent-the-common-cold/?

http://articles.mercola.com/sites/articles/archive/2016/04/04/nutritional-yeast-aspx

Bauman, E. & Friedlander, J. (2014) Foundations in Nutrition.  CA: Bauman College

Wood, R. (2010) The New Whole Foods Encyclopedia.  NY: Penguin 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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Fact or Fiction: Low Fat Diet is NOT Healthy and does NOT Prevent Heart Disease

Myth: A low-fat diet is healthy and prevents heart disease

pulse-scan

This ties into myth number one. http://trufoodsnutrition.com/4548-2/  People try to get their cholesterol levels down so they avoid cholesterol rich foods and high fat foods!  Wrong thing to do!  This may lower your cholesterol (see myth one for why you don’t want this to go too low) and you end up eating foods that are high in sugar, chemicals, additives, and refined carbs.  Avoid sugar and processed foods not healthy foods with natural fat and cholesterol. 

Wrong and harmful: 

  • If you are trying to lose weight, research shows that you will have more success on a low carb diet as opposed to a low- fat diet even when those on the low carb diet took in more calories than the low- fat group. (A low carb diet typically contains moderate amounts of protein and high amounts of quality fats)
  • We need fat. Dietary fats are essential for cell growth and for energy. You need fat to absorb your fat- soluble nutrients.  For instance, many people take their fish oil and vitamin D supplements with a low -fat breakfast.  Well, I hate to say it, but then you are wasting your money.  The meal needs to contain fat for these nutrients to be absorbed.  
  • Although to be clear, we need good fats and should still be avoid rancid, oxidized fats such as corn, soy, canola and vegetable oils. This means you need to read labels because most processed foods are going to contain these oils. Even healthy salad dressings are usually made with soy or canola oil.

 

Some products will say non-GMO canola oil thus making you think this is much healthier. And while I advise people to avoid GMO’s, in this case it is still an oil that oxidizes rapidly when exposed to air, light and heat and it is an oil that is high in omega 6’s.  So, it does not matter in this case if it has GMO’s or not. This oil is still creating inflammation in your body and it is best to limit your intake. 

 

  • Eating out: typically, there is no way to avoid it. Most places are going to use cheaper oils to cook with so it is best to limit how much you eat out. When you cook at home you have control and know what you are putting into your body. 
  • If you are buying low fat products, be aware that this means they need to add something in to make it taste good. Fat gives food its flavor. When you take out the fat, sugar is added in, to make it palatable.
  • Try to eat a diet that is lower in processed carbs, with plenty of vegetables and 2 servings of fruit, moderate protein and high in fat (fats that are good include “real” EVOO, avocado and its oil, raw nuts and seeds and their butters, coconut products, organic/grass fed meats, raw dairy and grass fed butter)

Outdated: Some people are still stuck on this concept. In fact, many people that I talk to still talk about eating low fat and avoiding certain (what I consider) healthy foods because they contain fat.  I wish we would get past this. Even some doctors are still recommending for their patients’ low fat diets. And then there are the people who take their fat soluble supplements with a low fat meal.  (hint: you need fat from your food in order to absorb these fat soluble nutrients such as your fish oil, vitamin D, vitamin E and A. 

A study done in 2009 in the American Journal of Clinical Nutrition pooled together 21 studies that included almost 350,000 people, about 11,000 that developed cardiovascular disease, tracked them for 14 years and concluded that there is no relationship between the intake of saturated fat and the incidence of heart disease. 

So, there you have it-eat healthy fat!

If you are consuming a low- fat diet, chances are you are also consuming a diet high in sugar and refined processed foods which will contribute to systemic inflammation and chronic health issues.  Read labels.  If it’s a long list that you can barely read, I say you should pass on the food product. 

Bottom line: It comes down to the TYPE of fats that you eat! Know what “bad” fats are and avoid them. Eat quality fats instead.   

IF you have any mental health issue and also eat a low fat diet: consider this; your brain needs fat to function properly!

Like this article. You may also like my article on cholesterol myths http://trufoodsnutrition.com/4548-2/

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 (candidate) 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 her site at  www.trufoodsnutrition.com

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

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

Sources

http://www.nejm.org/doi/full/10.1056/NEJMoa022207

https://authoritynutrition.com/23-studies-on-low-carb-and-low-fat-diets/

https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2974200/

https://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract

https://chriskresser.com/new-study-puts-final-nail-in-the-saturated-fat-causes-heart-disease-coffin/

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Gift the Gift of Health this Holiday

Give the Gift of Health for the Holidays!

christmas-gift

Is your loved one

  • tired
  • depressed
  • anxious
  • fatigued
  • in chronic pain
  • overweight with
  • digestive problems
  • brain fog
  • Any of the above!
  • All the above?
  • And much more!

If so, then give them a Tru Foods Nutrition Services Gift Certificate!

 You can mix and match services.  I can help you choose if you are unsure what services would be best to give as a gift for your loved one. 

Options include

  • One initial Consult and 3 follow ups $375 (sale price)
  • One detailed consult with plan of action $300
  • Pantry Makeover (local clients only) $135
  • Grocery Store Educational Outing (local clients only) $135
  • Infrared Sauna Therapy (local clients only) $100 (4 sessions)
  • Cooking Workshop (local clients only) $170
  • Add in a gift basket with Tru Foods Paleo/Raw granola, Herbal tea blend, Antimicrobial salve and Liquid immune support (local clients only) $35
  • Speaking Engagement for your loved one and up to 9 of his or her friends/co-workers/teammates, etc. (topics include sports nutrition, dispelling nutrition myths, Anxiety, Depression, ADHD and General Nutrition) $180

If you need to know more about these services, go to my website www.trufoodsnutrition.com and click on the services tab. 

OR call me with any questions! 303-522-0381

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate), author of the  book 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  will help you get to the root causes to your health conditions instead of symptom management so that you can feel better finally! For more information, visit her website at www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today!

 

 

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

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Mental health: Is it all in our heads?

Mental Health: Are we looking at it all wrong?

sad person

I listen to many talks on mental health, some from the traditional western medicine community. Many of these people stress that mental health is an issue of the brain. 

I have a hard time accepting this theory.  In my opinion it is very narrow minded and not taking into account the individual person nor what is going on in the rest of the human body!

Even if you took only basic science courses in school, I’m sure you learned that everything in the body is connected.  So why do we look at depression, ADHD and anxiety as issues only related to the brain?  Shouldn’t we consider what is going on in the body as a whole?

When I look at these health issues here is how I address it

  • What’s missing from the body?
  • What’s entering the body that the body is reacting to?
  • Look to the gut
  • Look at systemic inflammation
  • Address the whole body
  • Address the individual person

This approach is not a quick fix but a life- long approach.  And guess what? The approach for you is going to be very different from the approach for someone else with the same mental health issues!

If you suffer with a mental health issue and are not getting the results you have hoped for and are ready to commit to feeling better, then please invest in your health and work with a qualified professional.  Interview the person to make sure this is the best choice for you!

I know from experience that there is so much information on the web and much of it wrong.  You may read that a supplement worked great for a person’s depression but why does it do nothing for yours?  Because we are all biochemically different and our root causes are different.

Stop guessing and start getting results. 

What do you think? Do you agree that mental health is not just a brain issue? I would love to hear your thoughts. 

 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate), author of the E book 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 believes in food first when addressing the root causes to your health conditions.  For more information, visit her website at www.trufoodsnutrition.com

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

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Mid terms, finals and Exams: 6 Herbs that can help with Focus, Memory and Concentration

Mid Terms and Finals: 6 Herbs that can Support Memory, Learning, Focus and Concentration

person studying

 

While a healthy diet rich in a variety of whole foods and one that supplies plenty of quality fats, protein and carbs from whole foods is ideal for brain health, we all know that is not always the case with our teens and young adult children who are in high school and college.

Below is a list of herbs and other nutrients that can support brain health during exams.   Either way, opt for one or two and see what works for you or your child. 

If you are pregnant or breast feeding do not take any herbal remedies.  If you are on any medications, consult with your doctor, herbalist, nutritionist or ND prior to taking any herbs or supplements as some can interact with medications. Always dose low and work your way up to higher dosage if needed. 

Do not try all of these.  Pick one or two that you feel addresses your needs. 

Mid- term and Finals Brain Boost

Herbs to Take to Help with Studying and Test Taking

 ginkgo-flower-picture

  • Huperzine A: This is not an herb per se but is a compound that is found naturally in some plant species.  The most common plant that it is extracted from is the Chines Club moss.  Take 50-200 mcg. one time daily.   Used for memory, learning enhancement, alertness. This is also used for cognitive decline/dementia in the elderly.  You can take it with or without food. 
  • Bacopa monnieri: This plant that is found in warm wetlands has been shown to nourish the nervous system, boost brain function, and enhance memory and learning.  This herb may be even more effective when combined with Brahmi (Gotu kola) It can be helpful for memory, focus, clarity, mood, attention, learning and concentration.   Research on Bacopa’s memory enhancing effects is still ongoing but current studies are promising.   Studies used 300-450 mg. extract per day for 12 weeks. 
  • Brahmi (Centella asiatica): This  plant is also known as Gotu Kola and is a plant that is grown in tropical climates or in higher, cooler elevations of China or India.  Brahmi has been shown to  decongest the brain lymphatic system and can drain 3 pounds of toxins from the brain each year! When used with Bacopa, these two herbs can work together to boost brain function, memory and learning.  For studying use Bacopa and Brahmi together for enhanced brain effectiveness. Take 500 mg. 3 times per day after each meal. 
  • Vinpocetine: You may want to start stocking up on this product now as it may not be available to the public in the future.       Vinpocetine is a synthesized compound derived from an alkaloid found in the leaves of the Vinca minor plant or from Voacanga seeds.  It is said to increase blood flow to the brain and is used as a memory enhancement.  There have been no reports of adverse effects of taking Vinpocetine so my personal thoughts are that the FDA wants to take this off of the natural health food store shelves because they want to use it in new drugs they are bringing to market.  Take 10-20 mg daily and up to 60 mg. but this high dose is most often used for age related decline. 
  • Rosemary: Rosemary is used for poor memory and has a long history of memory enhancement.  One study showed that those who had been exposed to rosemary via aromatherapy had reduced anxiety, increased alertness and exhibited better performance on memory testing.  Rosemary is available in enteric coated capsules and a daily dose would be 4 to 6 grams. However, even smaller quantities may be sufficient. 
  • Ginkgo biloba: this is the worlds oldest living species of tree.  The leaves are used in herbal remedies.  It is used for age related decline and early onset Alzheimer’s but also shows promise for memory and concentration.  Oral doses taken by healthy volunteers showed that ginkgo is capable of improving cognitive function, mental sharpness, concentration and memory.  Most trials have shown amounts of 120 and 240 mg. of Ginkgo biloba extract used. If purchased in tincture form, start with one dropper per day and work up to 3 droppers per day as needed.   I have found Ginkgo to be dose dependent, meaning more is not always better.  Start out slowly.  If you suffer from migraines avoid this herb. 

When Purchasing Herbs Know this!

ginkgo-leaf

Many products when tested contain little if any of the actual herb or do not contain the correct part of the herb or the correct constituents.  If you buy your herbal products from a discount store (many of them that I will not name personally) know that you are probably wasting your money. When purchasing herbs it is best to use reputable and trusted companies. Some that I like (I have no affiliation with any of these companies) include www.bayanbotanicals.com, Gaia herbs, and Herb Pharm.   You can find some of these brands locally but others you may have to order online. 

A Word of Caution!

rosemary

Everyone thinks more is better. This is not always the case with herbs.  Many are dose dependent.  Follow the guidelines here and always start low and slow and work your way up to a dose that works for you.  Each body reacts differently to herbs based on your body’s needs.  Start using one to two herbs prior to exam time so that you have a plan in place already to help you. 

This information is provided for educational purposes only and is not meant to be used to treat, diagnose or cure.

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 (candidate) 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 her site at  www.trufoodsnutrition.com

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

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

Sources

https://examine.com/supplements/huperzine-a/

https://www.ncbi.nlm/nih.gov/pubmed/23772955

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4124189

https://www.ncbi.nlm.nih.gov/pubmed/22747190

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3116297/#!=po1.47059

http://www.nutraingredients-usa.com/Regulation/FDA-rules-vinpocetine-not-a-legal-dietary-ingredient-despite-successful-NDI-filings

 

Other Sources

Balch, P. (2012) Prescription for Herbal Healing.  2nd Edition. NY: Avery

Gaby, A. (2006) The Natural Pharmacy. Revised and Updated 3rd Edition. NY: Three Rivers Press. 

Hoffman, D. (2003) Medical Herbalism.  VT: Healing Arts Press. 

 

 

 

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