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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