What to Look For In A Protein Powder

Choosing a Protein Powder

 

There are so many protein powders on the market that it can be confusing as to which one is best for you.  I have created a list of what to avoid and what you want in a protein powder along with some of my brands to choose from.

What to Avoid in a Protein Powder

I am glad when clients bring their products in with them so that I can see and read the label or if not, I ask them to take a picture of it and send it to me so I can look it up. You might be very surprised to find out that your protein powder has some hidden ingredients that are not good for you! Many of us make our purchase based off the front of the label. It is always important to read the back too!

Artificial Sugar: This is a big one.  Many people swear their protein powder is very healthy and yet I see sucralose on the label. Avoid artificial sugar at all costs. There is nothing good about it. It can lead to elevated blood sugar, sugar cravings, weight gain and much more.   But more importantly, is disrupts the gut microbiota!

Soy: ugh! Processed soy is not healthy for you.  Fermented soy is healthy if you can tolerate soy.  Many people unknowingly have a soy protein sensitivity. It is best to avoid it. There are many other healthier vegetarian options to meet your protein needs.  It can have estrogen mimicking properties and it can suppress thyroid function.  For more information on soy go to http://trufoodsnutrition.com/consuming-soy-and-its-dangers/

Casein: For many, just like soy, they have a casein sensitivity and are not aware of it. Also, many casein protein powders can contain toxic residue due to the extraction process. While many may disagree since casein is known to boost muscle growth in those who are working out.  Read Dr. Mercola’s article for more information on why he does not recommend a casein protein powder https://fitness.mercola.com/sites/fitness/archive/2016/09/30/casein-protein-supplements.aspx

If you really want casein for muscle building, I suggest find a place to purchase raw milk shares instead. 

What to Look for in Your Protein Powder

Natural Sugars: most protein powders will have something added to sweeten it up. Choose products that have monk fruit or stevia used as the sweetener. 

Grass fed/organic/pasture raised: if you are choosing a whey or bone broth protein powder, you want the label to say this.  You are what your food eats.  If you want chemicals and GMO’s, hormones and antibiotics in your protein powder than you can disregard this. 

Undenatured Whey: this means that the protein powder was not processed at a high heat. This is important because when it is processed at high heat, the bioactive compounds are destroyed.  Undenatured whey protein powder contains cysteines that will form glutathione, which is your master antioxidant and a powerful detoxifying agent in the body.  These cysteines are fragile so high heat can destroy them.  (Goat milk whey protein powder is a good option for those who are lactose intolerant) 

Non-GMO Verified for Plant based protein powders and/or Organic: Avoid plant based protein powders that do not have the Non- GMO seal on the package or ones that are not organic. Otherwise you will also be consuming all the pesticides and herbicides that have been sprayed on these plants as well. 

Brands to Choose

This is by no means a complete list as there are many high- quality brands on the market.  Just be sure to read the ingredients label. 

Whey Protein Powders

  • Raw Organic Whey (can get this on amazon)
  • ReserveAge Grass-Fed Whey Protein
  • Naked Whey (nkdnutrition.com)
  • Garden of Life Sport Certified Grass Fed Whey Protein Powder
  • Vital Proteins non- GMO collage whey protein powder
  • Tera’s Whey grass fed organic whey protein powder

 

Bone Broth Protein Powders/ Collagen Protein Powders

  • Ancient Nutrition Bone Broth Protein Powder
  • Vital Proteins Collagen Peptides Protein Powder (vitalproteins.com)

Plant Based Blends

If you use a plant based protein powder, avoid soy and limit the amount of brown rice powders

  • Vega One Plant blends
  • Nutiva Organic Hemp Protein
  • Whole Foods 365 Brand Organic Pea Protein Powder
  • Garden of Life brand (they have many types and raw protein powders). The one caveat I have, is that many of their plant based products contain brown rice. Brown rice is high in arsenic.  Having some brown rice is not an issue but if you consume a vegetarian/vegan diet, your diet may be high in brown rice already.  (also, if you are gluten free and consume GF products you may also be consuming a high amount of arsenic) Read more on arsenic in your diet at http://trufoodsnutrition.com/increase-arsenic-gluten-free-diet/
  • Body Ecology Immune Protein powder (boydecology.com) Bonus: also fermented!

If you have a favorite healthy protein brand that is not on the list, please share as I will update the list!

 

 

Sources

https://articles.mercola.com/sites/articles/archive/2011/11/10/do-you-secretly-suspect-that-something-is-wrong-with-your-protein-supplement.aspx

https://www.ncbi.nlm.nih.gov/pubmed/1782728

 

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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Chocolate Pumpkin Bars

Chocolate Pumpkin Bars

This is a soft and gooey fall treat that can be great to serve at the dessert table at Thanksgiving.  This recipe originally came from PaleoOMG.com and is slightly modified

Ingredients

Chocolate Pumpkin Bars
Serves 16
This is a moist and dense pumpkin treat with added chocolate chips. It is gluten, soy and dairy free
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Prep Time
10 min
Prep Time
10 min
207 calories
24 g
12 g
12 g
2 g
8 g
52 g
6 g
16 g
0 g
4 g
Nutrition Facts
Serving Size
52g
Servings
16
Amount Per Serving
Calories 207
Calories from Fat 107
% Daily Value *
Total Fat 12g
19%
Saturated Fat 8g
40%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 12mg
4%
Sodium 6mg
0%
Total Carbohydrates 24g
8%
Dietary Fiber 1g
4%
Sugars 16g
Protein 2g
Vitamin A
36%
Vitamin C
1%
Calcium
1%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. • ¾ c. pumpkin
  2. • ½ c. coconut oil melted
  3. • 1 pasture raised egg
  4. • 1 t. pure vanilla extract
  5. • 1 c. almond flour
  6. • ¼ c. tapioca flour
  7. • 1 c. org. coconut sugar
  8. • 1 T. pumpkin pie spice
  9. • ½ c. dark chocolate chips (I like Enjoy Life or Lily’s)
Instructions
  1. 1. Preheat oven to 350 degrees F.
  2. 2. Line an 8x8 baking dish with parchment paper
  3. 3. Blend all ingredients together until well combined
  4. 4. Pour into dish and bake for 30 minutes. Let cool before lifting the parchment out of the pan
Adapted from paleomg.com
beta
calories
207
fat
12g
protein
2g
carbs
24g
more
Adapted from paleomg.com
TruFoods Nutrition http://trufoodsnutrition.com/
  • ¾ c. pumpkin
  • ½ c. coconut oil melted
  • 1 pasture raised egg
  • 1 t. pure vanilla extract
  • 1 c. almond flour
  • ¼ c. tapioca flour
  • 1 c. org. coconut sugar
  • 1 T. pumpkin pie spice
  • ½ c. dark chocolate chips (I like Enjoy Life or Lily’s)

Directions

  1. Preheat oven to 350 degrees
  2. Line an 8×8 baking dish with parchment paper
  3. Blend all ingredients together until well combined
  4. Pour into dish and bake for 30 minutes. Let cool before lifting the parchment out of the pan

 

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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Calcium and Its Not Just From dairy

Calcium Sources and Why You Need It

(not just from dairy)

salmon

 

Calcium is the most abundant mineral in the body.  99% of your calcium is in your bones and teeth.  You need calcium not just for bone health but also for muscle contractions, heartbeat regulation, blood clotting, hormone production and nervous system support. 

What You Need for Calcium Absorption

 Just taking a calcium supplement may not be your best bet.  Here is what you need for calcium absorption. 

  • protein consumption, and some fat.
  • You also need cofactors such as magnesium, boron, silicon, vitamins D, K, A and C.
  • Having these nutrients in the diet will aid the calcium getting into your bones.

What inhibits Calcium Absorption

While some nutrients can aid in calcium absorption, there are also things that can inhibit calcium absorption.  This includes:

o   Excess phosphorus, magnesium and zinc

o   Excess tannins (think black teas)

o   Antacids (since it shuts down stomach acid)

What Depletes Calcium Absorption

On the other side of that coin, you may be getting enough calcium in the diet but you may be depleting it by other factors in your diet and lifestyle.

  • Soda (the high phosphorus content)
  • Vitamin D deficiency
  • Excess caffeine
  • Alcohol
  • Nicotine
  • Sugar
  • Stress
  • Certain medications

How Much Calcium Do You Really Need?

Ages 1-3 500 mg.

Ages 4-8 800 mg

Ages 9-13   1300 mg

Ages 19-50   1000 mg.

Ages over 50   1200 mg.

Pregnant 1200 mg

Lactating 1200 mg.

 

High dose supplementation is not advised since it can disrupt the balance with other nutrients. High dose may also lead to deposition of calcium in arteries. It is best to get most of your calcium from food rather than supplementation.

Calcium Sources

While many think you HAVE TO eat dairy products to meet your calcium needs, this is not true. 

goat

Dairy Sources of Calcium Include

  • Yogurt (plain whole milk 6 ounces) 206 mg.
  • Cow’s milk (whole, grass fed, 4 ounces) 138 mg.
  • Parmesan cheese 1 ounce 331 mg.
  • Whey protein powder 1 scoop (1 ounce) 200 mg.
  • Goats milk 327 mg per one cup

Non- Dairy Sources of Calcium

kale

  • Sardines (whole with bone, canned, 3.5 ounces) 382 mg. (My favorite is Wild Planet Brand)
  • Sesame seeds (think tahini butter, hummus) 2 T. 176 mg.
  • Collard Greens Cooked, ½ c. 134 mg.
  • Spinach cooked, ½ c. 123 mg.
  • Almonds 1 ounce 76 mg.
  • Figs, dried, 5 figs 70 mg.
  • White Beans 1 c. (from can) 191 mg.
  • Canned Salmon ½ can with bones in 232 mg.
  • Bok Choy 1 c. 74 mg.
  • Kale (2 c. raw chopped) 188 mg.
  • Black eyes peas (canned) ½ c. 185 mg.
  • Oranges (1 medium) 65 mg.
  • Turnip Greens (1 c. chopped and cooked) 197 mg.
  • Firm Tofu ½ c. 861 mg.
  • Poppy Seeds 1 T. 126 mg.
  • Amaranth grain 1 c. cooked 116 mg.
  • Broccoli 2 stalks cooked 250 mg.
  • Sunflower seeds 3 ½ ounce 110 mg.
  • Green beans 3 ½ ounce 56 mg.
  • Walnuts 3 ½ ounce 90 mg.

Bottom Line

You can still meet your calcium needs when avoiding dairy. Whether you are a meat eater, Paleo,vegan or vegetarian, you should be able to get your calcium from beans, grains, vegetables, nuts and/or seeds.

 

Sources

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

Haas, E. & Levin, B. (2006)   Staying Healthy with Nutrition.  The Complete Guide to Diet

   And Nutritional Medicine.  CA: Celestial Arts.

Murray, M., Pizzorno, J. & Pizzorno, L. (2005) The Encyclopedia of Healing Foods. NY: Atria Books

Wood, R. (2010) The New Whole Foods Encyclopedia. USA: 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 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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How to Know if You Have Hypothyroidism

Your Thyroid: Did your Test Results Come Back Normal?

(But you still feel like crap)stressed person

 

 

An underactive thyroid is not always the easiest thing to pinpoint when you have so many symptoms that seem random to you.  And only more recently are doctors starting to recognize that an unbalanced thyroid can have an impact not only on your physical health but your mental health as well.  The symptoms of hypothyroidism can also look like symptoms of other health issues, thus getting the proper diagnosis can take a long time.  If you see your doctor and share your symptoms of stress, fatigue, anxiety or depression, she may place you on antidepressants.

This may occur even after the blood work with the TSH test done. 

Stress, depression, anxiety, tiredness, and other emotional and mental states can mask a thyroid imbalance.  Depression is now the number one mental illness (it used to be anxiety) but are we not looking deep enough to find out what may be causing the high rate of these mental health issues?  Not to say that hypothyroidism is at the root of all mental health issues but it should be looked at thoroughly and from a functional range standpoint before  it can be ruled out.

 If you had your thyroid tested you ideally want your TSH levels to be in the range from 1.8-2.8 mIU/L.  (others state that most feel better when their TSH is in the range of .8-2.5) 

Normal TSH lab results are considered in the range of .50-5.00. Some labs have updated this and set the upper limit to 3.0 mIU/L.  What if your levels fall into this range yet you have many of the low thyroid symptoms?  Hopefully your doctor did a complete panel to look also at your T4 and T3 ranges.  It is possible to have signs of hypothyroidism when your TSH  levels are within what is considered the “normal range”. 

The issue most often arises when your doctor only tests TSH and this is in the “normal” range. The worst part is when you hear the doctor say “Your blood work is great.  You are fine”.  Yet, you don’t feel fine.  Instead they tell you it is in your head and prescribe an antidepressant or anti-anxiety medication.

Reference ranges on lab work may differ from one lab to the next and from one geographic location to the next. Experts recommend testing 120-200 patient samples for establishment of a statistically significant reference interval.  What I don’t like about these ranges provided on standard blood work is that it is there to diagnose disease for the most part, not to prevent disease. The other issue I have is that these ranges are based on the patient samples. Look at the average American nowadays. Does the image of health come to your mind or one of an unhealthy overweight person?

Functional ranges look at a smaller range so that health issues can be addressed before it turns into a full -blown disease.  

Make sure all parts of the thyroid get tested. You can have normal TSH and still have low thyroid.  Your T4 converts into T3 which is the active form of thyroid hormone and this conversion happens in the liver and needs an enzyme group  and selenium to make this conversion. Some doctors test TSH and T4 and still all looks good. You want to see the T3 test results too!  Essentially you want all the pieces to the puzzle not just a few. 

 

Functions of the Thyroid

  • Supports hair and skin health
  • Supports bone density
  • Controls respiration rate
  • Supports conversion of beta-carotene to vitamin A
  • Maintains body temperature and tolerance to extreme heat or cold
  • Helps maintain muscle tautness
  • Controls metabolism-it controls the speed of every chemical reaction in all cells
  • Controls the rate at which cells burn fuel for energy
  • Supports mental acuity and memory
  • Supports serotonin synthesis
  • Sets heart rate tempo
  • Regulates cholesterol

 

  What Causes Hypothyroidism?

millet stalks

  • Most common cause is auto-antibodies such as in Hashimoto’s disease (an autoimmune condition)

o   Hashimoto’s is 7x more common in women, age of onset is usually 40-60 but 1-2% of school age children can be affected.

  • Genetics can play a role in autoimmune hypothyroid
  • Those with Hashimoto’s also have a prevalence for celiac disease
  • Thyroid cancer
  • Medications such as lithium, excess estrogen (i.e.: birth control pills), estrogen dominance
  • Cofactor deficiencies such as iodine, zinc, c, selenium, iron, vitamins A and B complex (can be caused from excessive dieting, anorexia)
  • Stress/elevated cortisol
  • Excess halogens (i.e.: chlorine/chloride, bromide, fluoride)
  • Leaky gut syndrome
  • Food sensitivity
  • Candida

The Difference Between Hypothyroidism and Hashimotos

Hashimoto’s is an autoimmune disease that effects the thyroid gland. The antibodies react against the proteins in your thyroid gland causing gradual destruction of the gland itself.  This makes it unable to produce the thyroid hormones your body needs.  It is essentially attacking self and seeing self wrongly as an invader. If your thyroid issue turns out to be Hashimotos than you have an autoimmune disease (AI).  All AI diseases need immune and gut support from a holistic perspective. 

With Hashimotos disease, you can have periods where your thyroid is functioning properly or even over active and you may have temporary hyperthyroid symptoms and then you return to hypothyroidism symptoms.  This cycling back and forth is common with Hashimotos. For instance, you may feel for a period, anxious, can’t sleep, have diarrhea, and weight loss and then followed by a period of depression, fatigue, constipation and weight gain.  Eventually, as the attack continues, the gland will over time have less ability to function.

Hypothyroidism is not a disease but is a condition.  It is a state of a sluggish thyroid.  With hypothyroidism, you have a problem with your gland. With Hashimotos you have a problem with your immune function. 

How Do I Know if I Have Low Thyroid/Hypothyroidism?

person sleeping

Symptoms Include:

  • Loss out outer 1/3 of eyebrow
  • Yellow bumps on eyelid
  • Chronic constipation
  • Depression, moodiness
  • Fatigue/chronic
  • Excess hair loss/thinning hair
  • Weight gain/slow metabolism
  • Cold hands and feet
  • PMS
  • Cry easily
  • Dry flaky skin
  • Nervousness
  • Slow heart rate and/or heart palpitations
  • Muscle weakness
  • Feel better post exercise
  • Can’t breathe deeply enough
  • Poor memory/brain fog
  • Low body temperature
  • Excessive sleeping
  • Trouble getting up in the morning
  • Increased number of infections
  • Dizziness/vertigo
  • Lack of sweating when exercising
  • High cholesterol
  • Rheumatoid Arthritis
  • Digestive issues (GERD, acid reflux, upset stomach, bloat, gas )

If you suspect low thyroid, see you doctor and ask for a hormone panel that looks at not just your thyroid stimulating hormone (TSH) but your T4 and Free T3 and an antibody test as well to look for autoimmune hypothyroid. If your doctor does not want to do a complete thyroid panel you can get the test done yourself from  www.directlabs.com. Here you can order the free T’s, TSH and antibody panel for $159.  Most holistic nutritionists and ND’s can interpret and explain the results to you.  (note: testing is available in most states but not all)

                                             

Thyroid Dysfunction Causes

glass of water

Insulin imbalance: This can happen when you are eating a diet filled with processed, refined carbs and sugar along with weight gain.  This poor blood sugar control can also contribute to dysbiosis which is when the gut microbiome is out of balance.  This impaired gut health can lead to poor immune function, can stress the adrenals, slows your body’s natural detox process and can lead to hormonal imbalances.  These health issues can also contribute to poor thyroid function.

Stress: Not just one stressful event, but the daily chronic stress can place a burden on the adrenal glands and can alter the brains communication with the thyroid.  Stress can slow the conversion of T4 to the active form, T3, can slow the detox process of the liver, and can contribute to leaky gut syndrome.  This can lead to immune dysfunction which contributes to an increased risk of Hashimoto’s, an autoimmune thyroid condition. 

If you have adrenal fatigue, your thyroid gland can eventually wear out and lead to sluggish thyroid function. 

Gut infection: It is possible that correcting a gut infection such as H pylori can have a positive impact on the thyroid, especially for those with Hashimotos.  There is not a lot of research in this area but a study of ten patients did show this to be effective.  In order to heal a gut infection one must support gut health first with diet and nutrition and then address the gut infection.  If you address the infection first without supporting your body it is possible that it will be difficult to rid the body of the infection. 

Toxins: Research is showing that toxins may be responsible for changes in thyroid function.  This research focused on flame retardant chemicals.  Living in a home with a high amount of flame retardant chemicals has been shown to be linked to an increased rate of thyroid cancer.

Fluoride: A British study found a strong correlation between the areas where fluoride content was highest with a higher risk of developing hypothyroidism.  It was found that areas that had fluoride levels above .3 milligrams per liter (mg/L), the risk rose by 30%.  In the US the minimum standards for drinking water fluoridation are set at .7 mg/L. This means that if you live in the US your risk of hypothyroidism may be even greater.  If you want to know if fluoride has been added to your water, get a water report at http://www.ofmpub.epa.gov

Support Your Thyroid with Nutrition

balanced meal

  • Go gluten free: based on surveys many have found that a gluten free diet is one of most helpful interventions when dealing with hypothyroidism. Check your thyroid medications to make sure they are gluten free as most are but some are not! Visit glutenfreedrugs.com to check your medications.
  • Go Casein Free: Some people also find they do better without dairy in the diet as well. Dairy sensitivity testing is an option or remove dairy for several weeks and note how you feel.  Check packaging for hidden dairy.  Go to enterolab.com for stool testing 
  • Check your gut health: gut disorders such as celiac and h-pylori can interfere with the absorption of thyroid medications. If you want to know more about the gut and thyroid connection read “Hashimoto’s- the root cause” by Dr. Wentz.
  • Balance your blood sugar: Include protein and fat with every meal, eat every two to three hours at first and then as blood sugar balances you can go longer without eating; avoid fruit juice and processed foods; eat within one hour of wakening; don’t fast and if you eat carbs add some protein and fat to them.
  • Get your adrenals checked for adrenal fatigue: Questionnaires are available online, read Adrenal Fatigue by Dr. Wilson or take an adrenal salivary index test from direct labs. (Most doctors will mention this saliva at home test) Support your adrenals by reducing caffeine, add in relaxation techniques such as yoga or meditation, include Adaptogenic herbs, get plenty of rest and balance blood sugar!
  • Include iodine rich foods for thyroid support such as sea vegetables and sea food, shellfish, iodized salt (switch out table salt for Himalayan or Celtic sea salt). Iodine’s main function is the synthesis of thyroid hormones. (note: test first, if you have Hashimoto’s you may not need iodine and may want to avoid iodine supplementation)
  • Water Filtration System: Fluoride in the water can block the uptake of iodine. Purchase one that also removes chlorine. The one that I use is the Berkey (www.berkeyfilters.com)
  • Tyrosine which can be found in cottage cheese, beef top sirloin, turkey and eggs
  • B complex: to get more of your B’s in the diet include nutritional yeast, organ meats, fish, poultry, eggs, nuts seeds, mushrooms and avocado and leafy greens (animal products are the only natural source of B12)
  • Selenium: low selenium correlates with low thyroid. Add in brazil nuts, crimini mushrooms, garlic, beef, fish, seafood, turkey and chicken (celiac malabsorption can cause selenium deficiency)
  • Zinc: pumpkin seeds, seafood, meat, eggs, lamb, peas,
  • Essential Fatty Acids: salmon, sardines, mackerel, canned white tuna, chia seeds, walnuts, pastured eggs, flax oil,
  • Ashwagandha: This Adaptogenic herb is known to help you adapt to stress and can help to balance hormones, including the thyroid. It can be useful to balance cortisol, promote insulin sensitivity, and stabilize your mood.
  • Guggul: This herb may enhance the conversion of T4 to T3.  
  • Vitamin A: butter, egg yolk, whole milk, shrimp
  • Vitamin D3: cod liver oil, seafood, eggs, liver, shiitake mushrooms, oysters, salmon, sardines, herring,
  • Vitamin C: yellow bell peppers, strawberries, oranges, limes, broccoli, kale, snow peas, watermelon, cabbage and white potato
  • Iron: iron supplementation is not recommended for postmenopausal women or adult males as too much iron can be toxic. Iron is a competitive nutrient competing with 10 other vitamins and minerals and thus iron should be taken away from your multivitamin/mineral.  Iron rich foods include liver, oysters, mussels, beef, fish, poultry, kidney beans, lentils, potato with the skin on, cashew nuts and tofu.
  • Thyroid Supplementation: use natural whole thyroid products as you need all parts of the thyroid, not just T4 and/or T3. If you have Hashimoto’s then start with a T3/T4 medication and then while supporting the body,  switch to a natural whole thyroid supplement-the reason being that for some the whole thyroid product may initially cause more antibody production. 
  • Eat balanced meals throughout the day, add color, variety to your plate, eat whole living foods!
  • AVOID: Bromine. This is found in pesticides, plastics, commercial baked goods, soft drinks and fire retardants. Bromine may play a role in poor iodine uptake and may lead to iodine insufficiency.
  • AVOID: processed soy products. Avoid sulfa drugs or antihistamines unless necessary. 

A Word of Caution: Please note that a holistic nutritionist will address hypothyroidism and Hashimotos differently. For instance, you may need to reduce goitrogenic foods in the raw state for hypothyroidism but not for Hashimoto’s. For AI, you will need to support the immune system.  Work with a professional who can help you feel better.  If your test results do determine low thyroid, it is still very important to rule out an AI thyroid condition! 

 

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.

Sources:

Arem, R. (1999) The Thyroid Solution. NY: Ballantine Books

Balch, P.  (2012) Prescription for Herbal Healing. NY: Penguin Group

Bauman, E., & Friedlander, J. Therapeutic Nutrition. Part 1.  Pengrove, CA: Bauman    

   College. 

Gaby, A. (2006) The Natural Pharmacy. NY: Three Rivers Press

Hoffman, D. (2003) Medical Herbalism. The Science and Practie of Herbal Medicine. VT: Healing Arts Press

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

Marz, F. (1999) Medical Nutrition. OR: Omni Press

http://articles.mercola.com/sites/articles/archive/2017/05/31/screening-thryoid-drugs-often-fail-to-relieve-symptoms.aspx?

https://www.ncbi.nlm.nih.gov/pubmed/23378454

http://fluoridealalert.org/issues/health/thyroid/

https://news.kent.ac.uk/app/uploads/2015/02/Flouride-research.pdf

https://www.cdc.gov/mentalhealth/basics.htm

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

Is Casein Or lactose Causing Your Digestive Problems?

milk

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

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

How to Know if you are Lactose Intolerant

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

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

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

The brand of digestive enzyme I like is Enzymedica. 

Which Cheeses have less lactose?

cheese

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

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

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

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

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

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

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

What You Need to Know About Your Dairy

milk jug and glass

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

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

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

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

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

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

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

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

Non-Dairy Calcium Sources

Nutrition

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

Non-dairy Calcium Sources

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

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

 

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

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

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

 

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

 

Sources

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

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

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

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

www.lifewaykefir.com

www.kefir.net

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

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

www.safeharbor.com

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

 

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

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

For more information visit  www.trufoodsnutrition.com

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

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

 

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