Must Have Healthy Travel Products

Must Have Travel Products For Your Next Trip

 

I admit it, I am not a good traveler. I am not a very flexible person when it comes to eating differently, using different body care products, being out of my routine, etc.  And my body lets me know it!  Here are some things that I take with me on trips so that I can stay as healthy as possible. 

Swedish Bitters: I do not use these normally, but these are good to take with you on a trip to help you digest unfamiliar foods and to help you stay regular.  Follow the directions on the bottle.  I put a smaller amount into a travel size bottle.  You can get Swedish bitters here

On a trip over to Europe I did not have these, and I was having a lot of stomach pain from eating out for every meal and was constipated.  Because of this my skin also broke out in a terrible way.  I finally stopped in an Apothecary in Germany and was able to pick up some bitters which helped my digestion a great deal! 

Allicin: This is a compound from raw chopped garlic.  It has antiviral, antibacterial and antifungal properties.  The bottle is very small and travel size friendly. If I feel a bladder infection coming on (I have to really focus on drinking plenty of water when traveling), I will start to take this, about 10-20 drops 3x per day.  I will also use this if I feel a virus coming on while traveling. Get Allicin here in capsule form. Check out your local health store for liquid form-either form is great.  

Tea Tree Oil: This also comes in a small travel friendly sized container.  This is great for topical (not internal) use.  I use this if I break out.  It can also be used on boils and other skin flare ups such as psoriasis. I use this brand

Master Tonic: I made a batch and it is ready to go for the trip. This is another cold and flu remedy to take as soon as you feel the bug coming on. You need to make this.  I am holding a Master Tonic/Immune Support Workshop in Feb. Details can be found at Master Tonic Workshop

Vitamins in Mini Packs: The mini bags can be found at natural health stores. This is the one I use  .  I pack my vitamins for each day so that I can stay on track with my supplements which includes a spore probiotic, Megaspore, that does not have to be refrigerated

Echinacea in Tincture: I do not take this for colds and flu, rather I bring this along for cuts and wounds.  If we are out and about and someone gets cut, just squirt a few dropper amounts of Echinacea on the open cut to clean it out and disinfect it. I like this brand

Chaparral and Comfrey Salve: I make my own salve and use this all the time. The chaparral is antibacterial/antifungal and the comfrey is healing. After the wound or cut is cleaned, I then put this salve on to avoid infection and to speed up the healing process. 

Manuka honey: I put a small amount into a mini size container. Manuka also has antiviral, antibacterial and antifungal properties. I had some with me on a trip when I had a bad bladder infection and ate the whole jar up.  It can be used on burns, scrapes, cuts, boils and any other skin issue.  Manuka honey can be found at your local health food store or here is the one I use

Yarrow or Cayenne Pepper: Either one is good to slow down bleeding if you get cut and are bleeding a lot.  Cayenne pepper is probably in your spice cabinet.  For loose herbs check out your local herb shop or health store in the bulk section.  For large amounts of loose organic herbs I prefer to use www.mountainroseherbs.com 

Electrolytes: With running around while traveling or out in the heat and not drinking enough fluids, I always have some on hand and take as needed.  I would much rather avoid the electrolyte drinks that are filled with colors, dyes and artificial ingredients.  You can find these in your local running or bike shop or health store.  

Restore: This is a product that can help with gut damage. I take this with me since I know I am not going to be able to avoid rancid oils, GMO’s and more.  I will take sips whenever I remember. Find it here, If you are not sure what this product is or does, do a google search and there are many videos about it with the founder.  It is a product that I love for gut health, gut protection, intestinal permeability and digestive issues. 

Tea and Tea Cup Strainer: I like to have my loose tea with me. I keep it in a baggie and have my tea cup strainer so that I can make tea in the Hotel coffee pot in the morning.  (I do not drink my tea on planes any longer as I read too much about the water on the planes)

Berkey Filtered Water Bottle: The downside is that it is plastic but for travel it comes in handy. I fill up in the airport and when on the plane I ask for water and then I put it into my Berkey to filter it.  We were recently in a place where the water had a very strong odor of chlorine to the point of making me feel sick and I couldn’t even drink it.  The next time I had my Berkey and this made a huge difference!  The big test will be on our next trip to a country where you should only drink bottled water. I am going to try the tap water in my Berkey.  I will keep you updated! Get it here

Food/Snacks: I pack enough mini sized baggies of nuts and seeds and various protein bars to be able to have two bags and two bars per day if I run into a jam and don’t want to eat the food provided.  At times we have travels from plane to train to bus and I was glad to have some healthy blood sugar balancing food choices on me.  Other good travel options include beef jerky and beef sticks.  You may also want to pack baggies of protein powder.  

Activate Charcoal: I keep this on hand in case anyone gets sick from the food they eat.  Activated charcoal will help to remove the toxins from the body. Take two capsules.  Otherwise I can brush my teeth with it as a tooth whitener if I want.  This is the one I use

Coconut Oil: I take this but typically don’t use it because I have other antibacterial and antiviral products with me, but I can use it as a night time face cream if I forget my own. I can also use it up for one oil pulling on the trip for oral health. 

Soap: I use Dr. Bronner’s Tea tree soap and do not like all the perfume soaked bars in hotels. I cut it into small pieces, so I only need to take one piece out for my shower. This makes it easier when traveling from one hotel to another.   I use this type of soap

Some other things to consider-products for travel anxiety (Gaba, Kava) and products for jet lag (melatonin). What is your main issue when you travel? Mine tends to be a weaker immune system and skin and digestive issues but your issues may be different.  

What are your must haves when you travel?

Did you enjoy this list, was it helpful for your next trip?

Let me know!

 

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 If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

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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Zinc Deficiency Signs and Symptoms and What to Take

Zinc deficiency and its Role in Mental Health

steak-1445122_640-1

By now you are familiar with a deficiency in B12 here, Vitamin D here  or  low magnesium and how it can have an impact on mood and behavior such as its role in depression, anxiety and ADHD.  But you may not realize that over 2 people billion worldwide are deficient in zinc and this mineral deficiency also plays a role in your mental health. 

It has been shown that a zinc deficiency leads to changes in the hippocampus and the prefrontal cortex of the brain.  A zinc deficiency also leads to excessive amounts of glutamate activity in the brain.  This leads to brain inflammation and excessive free radicals and oxidative stress. 

View the symptoms below to see if this sounds like you. With a zinc deficiency, you may not only exhibit anxiety or depression but there are other tell-tale signs such as lack of taste or a skin issue.  

Zinc Deficiency Symptoms

woman-with-acne

I did not go into detail on each of the symptoms but I did address some of the mental health issues associated with a zinc deficiency in more detail. 

  • Weak immune system: When you first come down with a cold, take zinc acetate lozenges to reduce the duration of the illness. I like and use Enhanced Zinc lozenges by Life Extension.
  • Acne/adult acne: Zinc has anti-inflammatory and antioxidant properties. Research has shown that those with acne have lower zinc levels. 
  • Eczema, psoriasis: Rats and mice deficient in zinc develop a skin condition that is similar to psoriasis.
  • Hypothyroidism: Zinc is a cofactor mineral needed for thyroid hormone function. With decreased zinc levels, the thyroid can become underactive.  It also plays a role in converting T4 to T3 and is needed to bind active thyroid hormone to DNA cells. 
  • Depression: While it is known that B vitamins can make an impact for those with depression, it is not as well known that a zinc deficiency can also affect one’s mental health. A study found that rats fed a zinc restricted diet had depression, poor motivation and withdrew from social behavior. Zinc is also involved in the pathway for the body’s production of neurotransmitters.  Zinc is also necessary for B6 to be converted into its active form which in turn plays a role in the conversion of tryptophan to serotonin.   
  • Loss of appetite
  • Loss of taste/impaired sense of taste: This along with the decrease in appetite can often be the first clue that brain inflammation related to a zinc deficiency is present.
  • ADHD: Zinc assists with the production and regulation of melatonin. Melatonin is an important factor in the pathophysiology of ADHD due to its modulation of dopamine. There have been numerous studies looking at zinc levels and the relationship to ADHD.  These studies have shown that those with ADHD have significantly lower zinc levels.  Four studies have shown positive results for zinc in the treatment of ADHD. 
  • Aggression issues
  • Brittle nails, white spots on nails
  • Body odor
  • Hair loss
  • Fatigue
  • Slow wound healing
  • Sensitive to strong smells/strong odors
  • Anxiety: too much copper and too little zinc
  • Adrenal fatigue: uses up a lot of zinc
  • Psychiatric disorders in the elderly (65 and older) such as dementia, psychotic disorders, bipolar. One study found a high prevalence of zinc deficiency in the patient group versus the Control group.

Who is at Risk

  • Vegans/vegetarians: These diets tend to be high in copper and low in zinc.
  • Elderly
  • Athletes who sweat a lot
  • Pregnant women
  • Those with chronic digestive disorders (i.e.: low HCL, Acid reflux, GERD, IBD, IBS)
  • Chronic stress
  • During trauma, surgery, burns (to aid in healing)
  • Those with cataracts, macular degeneration
  • Those with celiac disease
  • Those who consume a lot of grains (the Phytates content blocks zinc absorption)
  • Those who eat the SAD and don’t get enough of zinc rich foods.

What Causes you to Lose Zinc

person smoking

  • Those who sweat a lot/athlete
  • Sugar/SAD
  • Alcohol
  • Smoking
  • Too much copper in the diet
  • Oral contraceptives
  • Infection
  • Puberty
  • Nutrient deficient diet/vegetarian or vegan diet

Foods that Contain Zinc

eggs

Many of your vegetarian sources of zinc are only as nutrient rich as the soil that it is grown in.  Our soil is depleted which means your food has less nutrients.  Plants sources due to the phytic acid may also not be bioavailable as zinc sourced from non -vegetarian sources such as seafood and beef. 

  • Beef/red meats
  • Eggs
  • Seafood (crab, shrimp)
  • Legumes
  • Spinach
  • Oysters
  • Pumpkin seeds
  • Cooked split peas
  • Sesame butter
  • Lima beans
  • Pecans
  • Brazil nuts
  • Almonds
  • Walnuts

*Phytates in legumes and nuts may inhibit absorption. For this reason, soaking is always a good idea!

What to look for in a Supplement

Vegetarians may want to consider zinc supplementation due to the difficulty absorbing zinc from non- meat sources such as from plants, legumes, nuts and seeds.  According to the Institute of Medicine’s report, vegetarians require 50% greater intake of zinc given that the major source in the diet is grains and legumes which contain high amounts of phytic acid. 

It is best to choose a high- quality supplement that says zinc glycinate, zinc picolinate or amino acid chelated zinc.  For general health, take 15-20 mg of zinc per day and take it with food as otherwise it will cause an upset stomach.  Therapeutic doses are higher and depending on the need, range from 30-75 mg. per day.  This range is typically safe for several months or longer but use therapeutic dosing under the guidance of a professional. 

If you are using zinc for general health, it is best to take it within your multivitamin/mineral supplement since minerals are interconnected and balance amongst them is important.  If you are taking zinc for therapeutic reasons, be sure to look at how much is in your multi (and what form it is in) and then add in a supplement to get into the therapeutic range.

Zinc must be in balance with copper due to competition for receptor sites.  The ratio should be 15:1 of zinc to copper. The foods that contain more zinc in a bioavailable form and less copper are oysters, beef, lamb, crab, shrimp, sesame seeds and macadamia nuts.  Copper is much easier to get from the diet than zinc and you can find some supplements that are copper free. 

Many Americans are too high in copper and too low in zinc.  For instance, this unbalanced ratio has been linked to schizophrenia, anxiety, learning disabilities and autism.  Copper can come from copper IUD, copper pots, copper pipes, dental amalgams, pesticides and medications such as oral contraceptives. 

Copper is also stored in the liver so it is also beneficial to provide liver support such as with dark bitter greens, beets and lemon water. 

Bottom Line: If you are struggling with a mental health issue, hypothyroidism or a skin concern, look at your diet to see how much zinc you are getting from your foods. If you have digestive issues, take into consideration that this impacts the assimilation of your nutrients, including zinc.  In the end, zinc may help you but most likely your issue is multifaceted and zinc is playing a role but is not the only component of your health issue.  For instance, if you are a vegetarian, zinc may not be the only nutrient that you are deficient in. 

Sources

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

Hoffer, A, Walker, M. (1978) Orthomolecular Nutrition. Keats Publishing. 156-7.

https://www.ncbi.nlm.nih.gov/pubmed/25290638

https://www.ncbi.nlm.nih.gov/pubmed/25940914

http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0082793

https://www.ncbi.mlm.nih.gov/pmc/articles/PMC3796297

http://www.mdpi.com/2227-9067/1/3/261/htm

http://www.tandfonline.com/doi/abs/10.3109/15569527.2013.808656

 

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 If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

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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Ginger: 12 Reasons Why You Should Be Consuming This Herb

Ginger (Zingiber officinale)

12 Reasons Why You Should Be Consuming It

ginger root

The underground portion of ginger is used.  The flesh of ginger may be white, yellow or red depending on the variety.  It has a light brownish skin. It has a aromatic, pungent and spicy smell and taste. 

Ginger has been used for thousands of years as an herbal remedy.  Modern medicine and research has proven that ginger possesses several therapeutic properties. 

Benefits to Using Ginger

  • Antioxidant Rich. And you only need a small amount to reap its benefits.  You want to consume a antioxidant rich diet to support overall health and prevent disease. 
  • Reduces Pain from Osteoarthritis: Ginger Inhibits the formation of inflammatory compounds and has direct anti-inflammatory effects. This is due to compounds called gingerols.  It has been shown to reduce pain in those with arthritis and muscular discomfort.  In one study, those who took ginger extract 2 times per day had less pain and needed less pain killing meds than those who took the placebo.  The dose in one study was 250 mg. 4 times daily. 
  • Provides Gastrointestinal Relief: Ginger is commonly used for an upset stomach, gas, diarrhea, and IBS.
  • Can Prevent Sea Sickness: It has been shown to be far superior to Dramamine, an OTC drug, used for motion sickness. It can reduce symptoms associated with motion sickness such as nausea, vomiting and cold sweat.  There is a reason that you see ginger candy in gift shops at boat docks to purchase!
  • Relief from Vomiting and Nausea Associated with Pregnancy: It can be useful even in the most severe form. And unlike anti-vomiting, drugs ginger is safe during pregnancy and only a small amount is required.  Pregnant women can safely take up to one gram. 
  • Protective against Colorectal Cancer. Gingerols which is the main active component in ginger is also the one responsible for its distinctive flavor.  This component may also inhibit the growth of human colorectal cancer cells.   
  • It can Induce Cell Death in Ovarian Cancer Cells. Again, this is thanks to the gingerols in ginger.  A pro-inflammatory state is thought to be important in the development of ovarian cancer. In the presence of ginger a few key indicators of inflammation were decreased in the ovarian cancer cells. 
  • Immune Boosting Properties. Since it has anti-viral properties, ginger can be useful to consume when you have a cold or flu or other viral infection.
  • Lowers Cholesterol and improves lipid metabolism. Studies show that ginger can have a dramatic effect on cardiovascular health. Studies used 250 micrograms of ginger
  • Anti-diabetic effects. In several studies ginger has been shown to help reduce blood sugar levels, regulate insulin response and also reduced body weight.
  • Use it for Colds and Sore Throat. It is a natural remedy to soothe an irritated throat.  Regular intake of ginger stimulates the secretion of mucus which soothes and provides throat relief.  Natural oi in ginger acts as an expectorant and thus not only useful for colds but also for upper respiratory infections, coughs, asthma and bronchitis 
  • Use for PMS cramp pain. A 2009 study found that 250 mg. 4 times a day was just as effective as ibuprofen for pain relief associated with a woman’s menstrual cycle. 

Ways to Incorporate Ginger into Your Diet

ginger-1714106_640

You don’t need to use much ginger to reap its benefits.  Whenever possible opt for fresh over the dried spice.  The fresh ginger will contain higher levels of gingerol.  Most supermarkets carry the mature ginger which will have the skin that you need to peel. Young ginger is more often found in Asian markets and this ginger skin does not need to be peeled.  Fresh ginger can be stored in your fridge for up to 3 weeks if left unpeeled.  You can also store it in your freezer unpeeled for up to 6 months. 

For cooking, if added in the beginning of the cooking process, it will add a subtle flavor while adding it at the end of cooking will lend the dish a more pungent taste. 

  • For nausea: make ginger tea by steeping 1 or 2 ½ inch slices of ginger in a cup of hot water.
  • For arthritis: ¼ an inch (or more) cooked in food. (The more you use the quicker your relief may be)
  • Add it to rice dishes
  • Mix ginger with coconut aminos and garlic to make a sauce for stir fry
  • Add ginger to your oil and vinegar salad dressing
  • Add it to sautéed vegetable dishes.
  • Mince a teaspoon and add to your regular tea
  • Add to marinades, stews and soups
  • Add some to your morning smoothie
  • You can add in ginger supplementation in capsule form or in tincture form.

When to Use Caution

  • Don’t give to children under 2 years of age.
  • If you have a sensitive stomach, take ginger with some food in your belly.
  • In adults, do not take more than 4 grams per day
  • Pregnant women should only consume up to 1 gram per day.
  • Avoid ginger supplementation if you are on blood thinner
  • If you are on diabetic meds, ginger can reduce blood sugar levels.
  • If you are on blood pressure meds, it can reduce your blood pressure.
  • Always talk to your doctor if adding ginger in as a supplement to your diet since some meds can interact with herbs.

Food for Thought: 

From reading some of the cautions above, it makes me wonder, wouldn’t it be better to use herbs to say lower blood pressure or blood sugar instead of a med that comes with side effects? What do you think?

 

Sources

http://www.whfoods.com/genpage/php?tname=foodspice&dbid=72

http://umm.edu/health/medical/altmed/herb/ginger

https://www.ncbi.nlm.nih.gov/books/NBK927775

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/

https://www.ncbi.nlm.nih.gov/pubmed/15630214

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3016669/#!po=67.6471

http://www.greenmedinfo.com/blog/ibuprofen-kills-more-so-what-alternatives

https://www.ncbi.nlm.nih.gov/pubmed/18813412

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4277626/

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

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

Hoffman, D. Medical Herbalism. (2003) The science and practice of herbal medicine.  VT: Healing Arts   

   Press.

Mars, B. (2007) The Desktop Guide to Herbal Medicine.  CA: Basic Health Publications

Skenderi, G. (2003) Herbal Vade Mecum. NJ: Herbacy Press

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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Adaptogenic Herbs for Stress, Anxiety, Depression, Fatigue and Immune Support

 

Adaptogens for a Stress, Anxiety, Depression, Fatigue and Immune Support

ginkgo-flower-picture

What are Adaptogens

Adaptogenic herbs are herbs that allow the body to adjust to stress.  It essentially helps you resist the stress, whether it be physical or a biological response. For example, adaptogens can be useful for those coping with daily work stress, anxiety or depression, stress from training/long bouts of exercise or the stress placed on the body during injury, healing and surgery. 

They can enhance the body’s natural response, and help balance the body.  Some of these herbs can have a strengthening effect on the adrenal glands.  This is important because the herb can have the action of relieving stress. 

These herbs can affect the brain, nerves, endocrine glands, and the immune system by helping re-regulate, normalize and enhance function.  There are multiple theories as to what is occurring and even scientists are unsure of how these substances work.

Adaptogenic Herbs  for Stress and Mood Support

As you will see from the list below, you can kill two birds or more with one herb meaning you may be able to choose one herb to address your depression, fatigue and immune system.  While medications often have one purpose, herbs can be used for many different conditions and ailments. 

There are many supportive Adaptogenic herbs; this is a short list of some of the more well-known herbs.  For anxiety and depression, a class of herbs called nervines can also be very useful. 

Check with your doctor prior to adding in any herbs to your regimen as herbs can interact with medications. 

What You Should Know About Herbs Before You Make a Purchase

tincutre bottles

Always start with one herb at a time.  It is best to do this rather than buy a blend.  Often the blends have lower doses of each herb or have extra ingredients you may not need.  Also, if you have a reaction to the product you won’t know which herb it was.  Start low and slow.  Work up to the amounts mentioned. 

Adaptogens are best used for 12 weeks and then take a 2-week break or switch to a different adaptogen, as your body can adapt to the herb over time, thus reducing its effectiveness for you.  We all react differently to herbs so it may take a few tries to find the right herb for you and your health concern. 

Purchase a reliable product.  Many cheaper or store brand herbal products have been found to not contain the amount stated on the label and in other instances they do not contain the correct parts of the herb. For instance, if you are going to use Rhodiola, you want a product that uses the root, not other plant parts. Brands that I like include Gaia herbs, Herb Pharm, and Bayan Botanicals.  I’m sure there are other high quality brands but it pays to do some research first.  The dropper on a one ounce tincture bottle is equal to 30 drops.  This way you don’t have to constantly count drops!

Don’t rely on just herbs. If your body is under a great deal of stress, support the body with whole nutrient dense foods as well.  While an herb can do wonders, it needs the support of a nutrient rich diet too. 

All the herbs or supplements in the world won’t help you if you continue to “eat like crap”. 

Adaptogens for Depression

Since herbs can have a direct effect on the nervous system they can enhance mood

  • Asian ginseng root (less frequently leaf): This is one of the most studied herbs in the world. It is considered one of the most stimulating herbs.  For this reason, it makes a great herb for those who are exhausted.  Use it for insomnia, fatigue and depression.  Tincture: take 20-40 drops up to 3x per day.  Capsule: powdered herb take 2 400-500 mg. caps 2-3x per day. For powdered extract take one capsule of 400-500 mg. 2 times per day.  Start out with a lower dose and work up to the 400-500 milligram dose as for some people who have anxiety or insomnia this herb may be too stimulating.  Speak with your doctor first if you are taking warfarin, MAOI antidepressants, or blood sugar medications. 
  • Holy basil plant (Tulsi): Use of holy basil can prevent increased corticosteroid levels that indicate elevated stress levels. It can be used as a “natural antidepressant” for situational depression such as coping with a traumatic event such as death of a loved one.  Tincture: 40-60 drops 3 times per day.  Tea: add 1 tsp. of dried leaf to 8 oz. of hot water. Let it steep for 5-10 minutes. For therapeutic benefits, drink the tea up to 3 times per day. 
  • Rhodiola root: This herb is known to enhance energy, improve alertness, reduce fatigue and improve depression. It can be a good herb to use also for ADHD and for someone who is recovering from a head injury.  It can support someone who has a depleted immune system due to chemotherapy, radiation or from excessive physical training.  It can be useful for someone suffering from chronic fatigue syndrome.  Tincture: 40-60 drops 3x per day.  Avoid Rhodiola if you have bipolar, or are paranoid.  From some it can cause insomnia. 

Adaptogens For Anxiety

Adaptogenic herbs, because of their effect on the nervous system, can relive stress and anxiety

  • Ashwagandha root: This is one of my personal favorite herbs. This is a calming adaptogen and is also useful for stimulating the thyroid gland. It is useful for anxiety, fatigue and stress induced insomnia.  Avoid this herb if you are sensitive to nightshade plants as this herb is in the nightshade family.  Do not use it if you have hyperthyroidism.  It can increase the effects of barbiturates. Tincture take 30 drops 3-4 times per day, as capsule take 400-500 mg. twice a day. 
  • Schisandra (fruit and seed): This herb is calming and can aid in stress induced asthma or stressed induced palpitations. . It can provide a feeling of alertness without the stimulating effects that you would get from caffeine.    It also supports the immune system. (People who suffer from acute and chronic stress can have a weakened immune system).  Tincture: 40-80 drops 3-4 times per day.  Capsules: 1-2 400-500 mg caps, 2-3 times per day. Do not take if using barbiturates. 

For Fatigue

 

  • American ginseng (root and less often leaf): This can be useful for those with mild to moderate adrenal fatigue. It can also be useful to reduce symptoms of jet lag. Tincture: 60-100 drops 3 times per day. Capsule: 2, 500 mg. caps 2 times per day.  Do not use if taking warfarin.
  • Ashwagandha: see information under anxiety
  • Asian ginseng: see information under depression
  • Eleuthero root and stem bark: This is a mild herb and thus good for the young and the old. It is unlikely that it will cause overstimulation and this is an herb that can be taken long term.  It strengthens the immune system and provides stamina.  You can use it when under a great deal of stress at work. It can help improve alertness and cognitive function when dealing with work related stress.  Tincture: 60-100 drops 3-4 times per day.  Do not use with cardiac medications
  • Shatavari root: this is a good herb to try for fatigue, chronic fatigue syndrome, and to support the immune system. It is also considered a nutritive tonic.  It is also a diuretic.  Tincture: 40-80 drops 3 times per day.  Avoid if you have diarrhea and bloating. 

For Immune support

Stress weakens our immune system.  Adaptogenic herbs can help strengthen the immune system and improve the immune response.

  • Eleuthero: see information under fatigue
  • Holy basil: see information under depression
  • Rhodiola: see information under depression
  • Shatavari: see information under fatigue
  • Schisandra: see information under anxiety

 

Bottom Line

Choose an herb that can address more than one issue you are having.  Start out with one herb only and start out low and slow. Seek guidance from your holistic health professional or doctor before adding in herbs to your regimen.  When adding in herbs, give it time.  Support the body with a whole foods diet too. 

Sources

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

Cech, R. (2016) Making Plant Medicine.  Oregon: Herbal Reads

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

Hoffman, D. Medical Herbalism. (2003) The science and practice of herbal medicine.  VT: Healing Arts   

   Press.

Mars, B. (2007) The Desktop Guide to Herbal Medicine.  CA: Basic Health Publications

Moore, M. (1996) Herbal Tinctures in Clinical Practice.  3rd Edition.   AZ: SW School of botanical Medicine

Skenderi, G. (2003) Herbal Vade Mecum. NJ: Herbacy Press

Winston, D. & Maimes, S.(2007) Adaptogens: Herbs for Strength, Stamina, and Stress Relief.  VT: Healing

   Arts Press.

 

 

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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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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This Simple Daily Tip can Improve your Health and Jumpstart Weightloss

What we all should be doing first thing in the morning

A simple, cheap and effective way to jump start your metabolism and improve your health

water

What if I told you that by doing this every day, making it part of your morning routine just like brushing your teeth, would help you to lose weight, flush out toxins, hydrate your body and skin, improve brain function, give you more energy and decrease your appetite, would you do it?

Drinking water upon rising in the morning can have huge health benefits!  Some people call it water therapy and has its origination in Ayurvedic medicine.  It is purported to help with numerous diseases such as cancer, asthma, high blood pressure, arthritis, diabetes and migraines. 

To reap the benefits, drink the water upon waking (ideally 45 minutes before you eat) and make it part of your morning routine.  Most us are walking around in a dehydrated state. So, start your day off the right way! 

Ideally filtered water that is void of chemicals and fluoride is best.  I personally like the Berkey filter system as this is affordable for many instead of a whole house system.  Most water pitchers are ineffective for removing most of the chemicals in our water but there are a couple good ones out there such as the “Clearly Filtered” pitcher.  But even if you don’t have a water filter system, it does not mean you should not drink up. 

For most people 16 oz. of water in the morning is the right amount. Others say to drink double this amount. This may be a lot of water to consume for most people first thing in the morning.  My suggestion would be to start out with 8 oz. and slowly work your way up to the higher amount and see how you feel. Moderation is key as too little or too much water is never a good thing. 

The 8 glasses filled with 8 oz. of water is a myth and no science behind this reasoning.  Another simple rule is to divide your body weight in half and drink this amount in ounces. But if you are a large person, this may feel like you are spending your day drinking water!

Instead focus on getting that glass of water first thing in the day and then add in water, herbal teas, fruits and vegetables during the day.  If your urine is very pale yellow throughout the day, then you are hydrated. If it is a bright yellow to orange, drink up!  Riboflavin, a B vitamin can make your urine a bright yellow. 

Benefits to drinking water first thing in the morning

It can jump start your metabolism

 It can increase your metabolism by 24% for the first 90 minutes after consuming that glass of water. Another study showed that it can increase your metabolic rate by 30% for the next 40 minutes after the water is consumed. 

 

Hydration

drought

 This is more important that you think.  When dehydrated, we may experience brain fog, lack of energy and metal clarity.  Hydrating in the morning can increase the flow of oxygen which is energizing.  Hydrating will also help the skin to look younger.

 

Flushes out toxins

Support your kidneys by helping them to flush out toxins and give your body the water it needs first thing in the a.m.  Speed up the detox process by adding a tablespoon of lemon juice to your morning water.  This is best done prior to brushing your teeth in the morning as the film on your teeth will protect the enamel from the acidity in the lemon juice.

Support brain health

Your brain tissue is 75% water.  Not having enough water can make you feel tired, drained and can cause mood swings.

Prevent you from overeating

pasta-large-portion-of-food

Just by drinking water you feel full.   Studies show that those who consume water before every meal lost an average of 4.5 pounds over a three-month period.  That’s with no dieting, not changing your eating habits-just adding in water. 

Less colds and Flu

Staying hydrated helps to maintain the health of your lymphatic system which also affects how your body fights off infection. 

 

If you are looking for a simple, cheap and effective way to improve your health and stimulate weight loss, then this is it!

 

Sources

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

Carroll, A. (8/24/15) No, you do not have to drink 8 glasses of water a day.  http://www.nytimes.com/2015/08/25/upshot/no-you-do-not-have-to-drink-8-glasses-of-water-a-day.html

Clinical trial confirms effectiveness of simple appetite control method

How Toxins make you fat

Water induced thermogenesis

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 believes in food first when addressing the root causes to your health conditions.  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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5 Reasons to Consume this Every Day

Fermented Foods: 5 Reasons to Consume this food Group Every Day

sauerkraut

I’m sure you have heard about fermented foods and are wondering if this is just a fad.  Here are some reasons why fermented foods should not be just a fad but a food group to keep in your diet daily.

What are Fermented Foods?

miso-soup

Bacteria and yeast are used as part of the fermentation process that gives these foods a nutritional boost.  The bacteria convert sugars and starches into lactic acid through a process called lacto-fermentation.  The yeast undergoes a process called ethanol fermentation. 

These yeasts and bacteria that undergo the fermentation process boosts the nutritional content of the food. 

What it does to the food

  • Provides beneficial bacteria that promote gut health
  • Provides beneficial enzymes
  • Increases the amount of B vitamins, biotin, and folate.
  • Increases the bioavailability of minerals.
  • Provides short chain fatty acids (which helps to improve your immune function)
  • Provides you with GABA, your calming neurotransmitter

 

How can eating fermented foods help me?

kombucha

Optimize your Gut Health

Why this may not seem like a big deal, it is. Your immune system is in your gut and much of your serotonin is made in your gut. Your gut may be in bad shape from NSAIDS, antibiotics, unknown food allergies, the standard American diet and more. 

 

Ideally you want more “good” bacteria populating your gut as opposed to “bad” bacteria.  Fermented foods can help shift the balance since most people who consume the Standard American “crap food” diet have a disrupted microbiome. 

So, you can take all the supplements in the world, but if your gut is in bad shape, are you even absorbing and benefiting from these supplements or are you just wasting your money?

 

 A healthy gut can help to balance and support your endocrine system, immune system, digestive system, and nervous system.  So, as you can see, a healthy gut is critical to your well-being. 

 

Support your Immune System

The more beneficial bacteria you have, the stronger your immune system is to fight off colds, flu, allergies and more.  Almost 80% of your immune system is found in your gut, thus, it stands to reason that to maintain a strong immune system, one needs to support their gut health. 

 

Asthma and autoimmune conditions, among numerous other health issues, are all linked to having fewer good bacteria in your gut.  The less diverse your microbiota is, the greater association with many chronic health issues. 

 

Adding in probiotic rich fermented foods can also shorten the duration of a cold or upper respiratory infection. 

Aid in weight loss

Studies show that those with certain healthy bacteria in their gut can maintain a healthy weight while those with more negative strains have a greater incidence of gaining weight/difficulty losing weight.  Obese people have different gut bacteria than lean individuals. 

 

In a 2011 study, it was found that kimchee had a significant impact on weight and body fat of those who are overweight and obese in the study. In a 2010 study, obese people were assigned to drink fermented milk for 12 weeks. Those that drank the fermented milk had significant fat loss as compared to the control group. 

 

 Digestive/Bowel Issue Improvement

Those with IBS or IBD may have reduced symptoms of diarrhea and constipation when fermented foods are added into the daily diet.  Dr. David Williams states that to eliminate digestive issues, you need to improve the balance in the gut microbiome and one of the most effective ways of doing so is by adding in fermented foods.  Kefir in studies, has shown to improve symptoms of IBS and IBD.  Research has shown that anywhere from 50 to 75% of those who make this change (Adding in fermented foods) will notice a significant difference in their IBS symptoms. 

 

Improved mental health, mood control and behavior. 

The gut is considered your second brain.  A healthy gut therefore can mean a healthy brain.  Several probiotic strains have been shown to reduce symptoms of depression and anxiety in short term studies. For this reason, to get more variety of probiotic strains, it is best to not stick with the same fermented food to eat over and over. Mix it up; for instance, have kefir one day, kombucha the next, fermented vegetables the next day and so forth. 

 

Many of you know that GABA is your calming neurotransmitter. But did you know that fermented foods can supply you with GABA too?  Oral administration of fermented rice bran and other traditional fermented foods have been shown to increase GABA content significantly!  Whereas GABA in the oral form may have limited benefits due to absorption issues. 

 

Another study looking at 700 college students found that those who ate a variety of fermented foods has less negative emotions than before such as anxiety, fear, moodiness, worry, envy, frustration, and loneliness. 

 

It is possible that the fermented foods not only healed leaky gut but also provided some needed GABA. Even in psychiatry they are starting to recognize the benefits of fermented foods for mood disorders. 

 

Reduce the risk of brain diseases such as Alzheimer’s.

Some scientists have recently begun to consider the possibility that Alzheimer’s Disease is in fact an autoimmune disease. And as many of you may know, having one autoimmune condition puts you at risk for more autoimmune conditions down the road.  For any autoimmune disease, the immune system must be supported. So, it would make sense that gut health needs to be addressed for AD.  If you want to support your brain than I suggest that you add in fermented foods. 

 

Along with the benefits above, fermented foods can also benefit those with Autism and help prevent H-Pylori.  You don’t need a whole lot of fermented foods daily. Start with small amounts until you know how your body will react and slowly build your way up to say 3 tablespoons of fermented vegetables or a cup of kefir per day. 

 

 

What to add in

kefir

 

Look for the product to say raw and fermented. These foods should be in the refrigerator section of the store. 

  • Sauerkraut or other fermented vegetables: eat these cold, don’t heat them up. Bubbies pickles is a great way to get introduced to fermented foods. 
  • Kimchee: this is a Korean version of fermented cabbage, carrots, onions and garlic.
  • Kefir: usually made from cow’s milk but is also made from goat milk or coconut milk. It has more of a drinkable texture than yogurt. I buy goat milk kefir and find that it is relatively thick and mix in some of my paleo granola and have this for breakfast.   If you suspect any issues with milk it is best to opt for the coconut kefir or the goat milk kefir. If you have asthma or chronic sinus congestion, avoid the kefir until issues resolve.  Opt for the other fermented choices instead.  
  • Tempeh: Indonesian type of “cake” with a nutty taste and chewy texture. A good vegan source of protein too. 
  • Kombucha: a fizzy fermented tea. Most stores carry a variety of flavors now.  Don’t go overboard on the kombucha however. Some people who drink kombucha in excess amounts (i.e.: several bottles per day) report symptoms of gas and bloating. 
  • Miso: a fermented soybean paste which can be used in soups and sauces. A miso broth soup is a great way to start a meal and very easy to make. 

Notice I did not sat yogurt. While some yogurts may contain some probiotics, many others are sugary processed foods in disguise.  Yogurt is also not going to pack as powerful of a punch as the above-mentioned foods. 

Sources

Add Alzheimer’s disease to the list of autoimmune diseases

Can probiotics shorten the duration of the common cold?

Changing gut bacteria through diet affects brain function UCLA study shows

Consumer labs

Dr. David Williams

Fermented foods gaining popularity as health benefits become more widely recognized

Fermented foods, microbiota, and mental health: ancient practice meets nutritional psychiatry

Fermented kimchi reduces body weight and improves metabolic parameters in overweight and obese patients

Impact of Kefir derived lactobacillus kefiri on the mucosal immune response and gut microbiota

learn about the probiotic benefits of traditional fermented foods

Regulation of abdominal adiposity by probiotics

Sauerkraut could be the secret to curing social anxiety

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 believes in addressing root causes not symptom management.    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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Three things to take when the flu strikes

Top three things you should take if you get the flu this year

person sneezing

In the September 16, 2016 Parade Magazine there was an article on “Boost your Flu IQ”.  While the article had some good points such as reduce the amount of times you touch your face and to thoroughly dry your hands after washing, it was the number one thing they stated “You should do to prevent the flu” that as a nutrition professional I beg to differ with. 

Dr. Grohskopf, a medical officer in the Influenza Division of the CDC said “getting the flu shot is the single best thing you can do to protect yourself against the flu and prevent its spread”  She went on to say that if you do get the flu, your symptoms “could be” less severe. 

Hmm.  I was recently asked to go back to work on a very part time basis at the nursing home where I used to work.  The reason I am unable to return is because I opt out of the flu vaccine.  In all my years working in long term care I have never gotten the flu. 

From my perspective, there are many things you can do if you get the flu but what you should be doing is supporting your immune system year round so that you don’t get the flu!  Why do doctors not discuss this with their patients?

In the Parade Magazine article there was no mention of healthy eating and supporting your immune system (nor your gut health, and those of you who read my posts know by now that over 80% of your immune system is in the gut).

So here is what I, as a nutrition professional, recommend for flu prevention.  Please remember however that this is for educational purposes only since you are not a current client and as always seek medical attention when necessary. 

Four tips for Year Round Immune Support to avoid getting the Flu

cabbage

  • Probiotics: either take a probiotic supplement daily or eat fermented foods. It is best to rotate, so say eat fermented vegetables one day, kefir the next and probiotic supplement the next day.  This way you get a variety of strains for immune health.  The more variety in your strains the better.  Either purchase your probiotic from the refrigerated section of the store or one that says it is freeze dried.  Look at the label on the back to see how many strains it contains. Ideally you want to see a long list, not just a couple of strains listed. 

 

 Study #1

  • 18 month study on children from ages 3-5 showed that those taking probiotic lactobacillus acidophilus strain had 53% fewer fevers, 41% fewer coughs, and 28% fewer runny noses than placebo group
  • Another group of children given the acidophilus and Bifidobacterium animalis strain has 72% fewer fevers, 62% fewer coughs, and 59% fewer runny noses than placebo group

 

Study #2

  • In 198 college students: 97 received a placebo, 101 received bifidum and lactobacillus strains for 12 weeks.-all got colds at same time but the probiotic group experienced a shorter duration in colds, symptoms were 34% less severe, fewer missed school days

Take away-take probiotics or eat fermented foods on a regular basis. You can look for products that contain the strains mentioned but more importantly consume a wide variety of probiotic rich foods. 

 

  • Replace the refined carbs, sugar, and excess alcohol with less processed foods, more vegetables and fruit and filtered water. The sugar and alcohol lowers your white blood cell count which in turn lowers your immune resistance.  Sugar and grains upset the balance of the gut flora which in turn will weaken your immune resistance to germs.  Alcohol will also deplete your body of nutrients such as your B vitamins and magnesium. 

 

  • Try to get more sleep. If you have difficulty sleeping get evaluated for possible liver or blood sugar issues. Try calming herbs such as passion flower, valerian (only at bed time), Kava Kava, chamomile and lavender. There are many “sleepy time” herbal tea blends or try one herb at a time in tincture form. 

 

  • De-stress. Add in what works for you, such as an infrared sauna, yoga, meditation, walks, journaling and/or exercise.  Add in the herbs mentioned above to help calm and relax the body during times of high stress.  Stress of any kind (including exercise and “good” stress such as getting married) depletes the body of vitamins and minerals especially zinc, vitamin C, and your B vitamins

 

Top 3 things to add in if you do get the flu

Sometimes even with best intentions and doing everything right, we still get sick.  I think of it as the body’s way of telling us at times that we need a break, and forces us to rest and recover.  We live in a society that rewards that “go, go, go attitude”.  We can’t do this non-stop. 

 

But that being said, you don’t want to feel miserable for weeks, which for some the flu can leave you still at the 2 week mark feeling exhausted and drained. 

 

Add these in:

TonicWorkshop

 

  • Master Tonic: this is my “go-to” when the flu or a cold strikes. I take a small bottle with me when a I travel and also send bottles of it to my adult son’s.  Ideally you want to make this a month before cold/flu season.  I typically make it at the end of the summer and then let it sit and ferment for 4 weeks.  You can do a search online for the recipe and they all vary a little but the principle ingredients are the same (garlic, onions, ginger, turmeric, hot peppers, horseradish and apple cider vinegar).  We have had great results with it and I get calls from people in a panic saying they “need some right away”.   So do yourself a favor and make some to have on hand.  It is good for 2 years but I usually have to make a new batch every year. Take it as soon as you feel run down.  Only take during the course of the cold or flu.  The herbs in this product can be very drying to the body so while they are ant-fungal, antibacterial and antiviral in nature and great for excess mucus too, you don’t want to dry out your system too much. 
  • Vitamin C: Along with the Master Tonic, if I am feeling run down I will take 1,000 mg. of vitamin C as often as I remember.  Some will take it every 15 minutes on that first day.  I usually end up taking a dose every couple of hours.  With this protocol typically in less than 24 hours, sometimes only a few hours later, I am feeling much better.  Look for vitamin C with bioflavonoids.  Take up to bowel tolerance, meaning for some people you may not be able to take this high of a dose as it may cause diarrhea.  Just take the amount your body can handle at that time and instead add in citrus foods to your diet as well as plenty of other fruits and vegetables.  Kiwi is exceptionally high in vitamin C along with red bell peppers, broccoli, Brussels sprouts, butternut squash, sweet potatoes and tomatoes.
  • Homeopathic Oscillococcinum: This homeopathic remedy can take effect quickly when used at first sign of symptoms. While many are skeptical of homeopathic products, this has been shown in clinical trials to help reduce the severity and shorten the duration of flu-like symptoms. Take this remedy as soon as you feel yourself getting run down.  With homeopathic pellets, do not touch the pellets and allow them to dissolve in your mouth and do not drink any water or use any lozenges or food for 15 minutes before and after the dose. 

Additional Support

Bone Broth: This is another one I make in advance.  I let my organic chicken bone broth cook for 24 to 48 hours so I don’t want to be making this when I am already sick.  I make a batch in late summer and keep it in the freezer. This way if I or someone else is sick I can just heat up the amount needed and sip through the day.  If you are sick and don’t want to eat, this is a great way to get your protein, some of your electrolytes and nutrients in while supporting your gut health at the same time.  For how to make and easy recipes I suggest reading Nourishing Broth by Fallon Morell and Daniel. 

 

Bottom Line

Fluctuation in temperature is not the reason why we get sick.  We get sick more often in colder, winter months because we are in more confined spaces in colder months, we eat more sugar (comfort foods) in colder months, our stress levels increase around the holidays, we tend to drink more alcohol and less water in the winter and skip workouts more often in colder weather.  This adds up to the perfect storm for getting run down and susceptible to germs. Take care of gut and immune system year round to avoid getting sick this season. 

Sources

Bauman, E. & Friedlander, J. (2104) Therapeutic Nutrition.  CA: Bauman College

Fallon Morell, S. & Daniel K. (2014) Nourishing Broth.  NY: Grand Central Life & Style.

Mercola, J. (12/1/2014) 5 of the healthiest and most affordable Foods available. http://articles.mercola.com/sites/ articles/archives/2014/12/01/5-healthiest-affordable-foods.aspx

Papp, R. et. al. Oscillococcinum in patients with influenza-like syndrome: A placebo-controlled,          double-blind   evaluation. Br. Homeopath J. 1998,87;69-76.

UMDNJ. (10/22/12) Probiotics are secret weapon for fighting symptoms of the common cold in college students, study suggests.  www.sciencedaily.com

Winters, C. (9/18/16) Stay Healthy: Boost your Flu IQ.  Parade Magazine www.parade.com/flu

 

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 and for her free food swap guide 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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