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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Use These Herbs for Perimenopause and Menopausal Symptoms

11 Herbs for Menopause and Perimenopause

lemon-balm

Around the age of 40 women begin perimenopause and the transition to menopause.  During this time levels of estrogen, progesterone and the androgens fluctuate.  Your body will spend years gradually and naturally going through this process. This transition can last 5 to 10 years and for some up to 13 years.   Menopause typically occurs between the ages of 45-55.  During this time your periods may stop and then start again or may occur more frequently and may increase or decrease in intensity and flow. You are officially in menopause when your period has stopped for one full year.

Herbs to Ease Perimenopause/Menopause Symptoms

black-cohosh

Note: Always check first with your health professional when adding in herbs to your regimen. Some herbs interact with meds and some are not safe to take with certain health conditions. 

Motherwort: This herb can be your ally in reducing irritability and anxiety that may occur during the transition time.  It can calm the heart during perimenopause heart palpitations.  If you have heavy bleeding during perimenopause, then don’t overdo the use of this herb.  It can aid in menopausal insomnia. Avoid this herb if you have low blood pressure.  Take in tea or in tincture.  50-80 drops 2-4 times per day in tincture form.  As a tea use 1 tsp. of dried herb.  Drink 4 oz. three times per day. 

Shatavari: This herb is a wonderful one to use during these times of transition. It is useful for hot flashes, night sweats, vaginal dryness, anxiety and memory loss.  It also is known to increase libido.  Use 30-60 drops 1-2 times per day depending on the severity of your symptoms.  As a tincture, use 40-80 drops 3x per day.  As a tea use of dried root and consume up to 2 cups per day.  Avoid if you have diarrhea and bloating or add ginger and consume as a tea only. 

Passion Flower: This herb has many uses and it is useful for menopausal mood swings.  It can aid in reducing panic attacks, calms irritability and helps with stress relief.  If you can’t turn your mind off at night, use passion flower.  Use in tea blend or take 60-80 drops of tincture 3 times per day.  Avoid with bipolar, schizophrenia and manic phases.  Do not use with MAOI’s.

Sage: This is beneficial for stimulating memory and is useful for the brain fog that is sometimes associated with perimenopause.   It is also good for excessive sweating which means it can be supportive for those with night sweats during perimenopause. It is also used for anxiety, hot flashes and fatigue associated with menopausal symptoms. Take in tincture 30-60 drops 2-3 times per day or use 1 tsp. in a tea blend 3 times per day. 

Fennel: While many of you may be familiar with fennel for digestive issues, fennel is used to offer hormonal support as well.  One of its main components appears to have natural hormone like actions.  It can be useful for bloating, menstrual pain and hot flashes.  As a tea use 1-2 tsp in one cup hot water. 

Skullcap: This herb is considered a brain tonic and is useful for ADD, poor memory and mental fatigue. It is also useful for PMS, menstrual pain/cramps, menopausal depression and mood swings, hot flashes and irritation.  Use in a tea blend or take ½ t. of tincture as needed.  Avoid with bipolar, schizophrenia and manic phases. 

Kudzu root: This herb is beneficial for PMS and peri menopausal symptoms such as acne, hot flashes, night sweats, and mood swings.  Take in tincture form of 60 drops 2-3 times per day. 

Lemon Balm: Use this herb for menstrual cramping and depression associated with perimenopause.  This is considered a very safe herb and safe for children as well. However, if you have low thyroid uses it is best to minimize the amount of lemon balm you consume as it can lower thyroid function. 

Hops: This herb is used for menstrual cramping. This is best used in tea or tincture. It also has a sedative effect.  As a tincture, take 30-60 drops 2-3 times per day.  Avoid with usage of sedative medication.  Do not use if you have depression. 

Black Cohosh: This herb has been popularized for use for hot flashes yet it also has many other beneficial uses. This herb can also be useful for those with depression.  Avoid use of this herb if you have liver disease.  Take 20-40 drops of tincture per day. 

Chaste Tree Berry: Some of you may be familiar with Chaste Tree (Vitex) for hormonal support, however a word of caution-it is very easy to overdo it with this herb. Taking too much may increase progesterone levels and thus increase your symptoms.  If using this herb, take only one capsule per day in the morning or 15 drops of tincture in the morning.  Avoid usage if you are taking antipsychotic medications. 

Pycnogenol:  (actually it is 12 with the addition of this one but Pycnogenol supplement is not an herb per se rather an extract) This is a branded, registered trade form of  French maritime pine bark extract and has a number of uses.  It can be useful for endometriosis, painful periods, menopausal symptoms and can reduce fine lines and wrinkles (at 100 mg. per day).  A recent study builds upon evidence from previous studies showing that it can reduce elevated cardiovascular risk factors that are often related to perimenopause such as increased triglycerides, elevated blood pressure and blood sugar.  Those participating in the study also had reduced hot flashes, reduction of night sweats and mood improvement. 

Going Beyond Herbs to Reduce Symptoms

basket of veggies

For some of you with mild symptoms, an herb or two may do the trick.  For those of you that continue to struggle with symptoms your body may need more support than just a few herbs.  Addressing and identifying imbalances in the body will be key for you, such as addressing blood sugar, adrenals, thyroid, digestion and/or other areas to restore balance.  Dietary changes along with targeted supplementation may be needed depending on your current diet and symptoms.

For instance, some of you may enter perimenopause sooner than others due to poor health or due to your diet. 

Estrogen dominance becomes an issue along with its side effects during perimenopause for some due to low progesterone levels.  The key is to find out what is the issue for you and then address it. 

The bottom line is yes, there is something you can do instead of having to put up with these symptoms for years!

 

 

Sources

Blankenship, V. (2016) Sage Herbal Foundations Program. Colorado Springs, CO. (notes from)

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

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

Crow, D. (2016) Medicinal Plants & Spiritual Evolution Intensive.  Online Program (notes from)

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

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.

http://www.nutraingredients-usa.com/product-innovations/pycnogenol-R-Normalizes-Cardio-Risks-During-Perimenopause?

 

 

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

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

For more information visit  www.trufoodsnutrition.com

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

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

 

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Stop the Mental Health Madness in our Youth: Here is How

Stop the Mental Health Madness in Our Youth

Here is How You Can Help Your Child

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

boy looking out train window

Could Nutrition Education Help One’s Emotional State?

slicing pepper for cooking

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

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

The Plan

food-journal-menu

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

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

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

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

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

Scroll down for The Stop the Madness plan

What Does This Mean for You?

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

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

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

Is It Still Too Overwhelming?

stressed person

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

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

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

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

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

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

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

 Stop the Madness Plan

person sunset background

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

 

Option 1: For local Castle Rock , CO Area families

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

Option 2: For Distant Clients

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

Option 3: For local clients

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

Option 4: For local and Distant Clients

Nutrition education only-hourly rate. 

 

What is the best option for you?

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

 

 

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

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

For more information visit  www.trufoodsnutrition.com

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

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

 

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

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

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

Nutritional Yeast: What is it?

nutritional yeast in bowl

 

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

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

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

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

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

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

How Do I use it in My Recipes?

zucchini pasta tomato nutrtional yeast

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

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

Recipes with Nutritional Yeast

Will my local Grocery Store Carry Nutritional Yeast?

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

What You Need to Know

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

 

Sources

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

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

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

Wood, R. (2010) The New Whole Foods Encyclopedia.  NY: Penguin Books

 

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

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

For more information visit  www.trufoodsnutrition.com

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

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

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Top 3 Foods to Eat Every Day

3 Foods You Should Eat Every Day and Reasons Why

 

Cruciferous Vegetables

broccoli-sprouts

 

  • This includes broccoli, cauliflower, Brussels sprouts, cabbage, broccoli sprouts, kale, bok choy,
  • These vegetables contain sulforaphane which is known for its anti-cancer properties.
  • Sulforaphane may have anti-depressant and anti-anxiety properties
  • This compound in cruciferous vegetables may also reduce inflammation and pain associated with chronic health conditions such as fibromyalgia.
  • Sulforaphane is shown to be cardio protective
  • These vegetables are rich in antioxidants
  • We are exposed to toxins daily and these vegetables can aid in the body’s natural detox process.
  • Try to add in a mix of raw and cooked cruciferous vegetable into your daily diet

Green Leafy Vegetables

salad picture

  • This group includes foods such as spinach, Swiss chard, collard greens, mustard greens, red and green leaf lettuce, romaine lettuce and kale, (some leafy greens also fall into the cruciferous list)
  • They are a rich source of beta carotene which can be converted into vitamin A and can also improve immune function.
  • They have been shown to influence intestinal health- these studies were done in lab animals and more research is needed, however preliminary findings are exciting. (if you read my other posts, you know by now that gut health plays a large role in our immune health and our mental health as well)
  • Low in calories, but rich in fiber, folate, and magnesium
  • They can aid in reducing your risk of cancer and heart disease and should be added in for those with type 2 diabetes. 
  • They are rich in antioxidants which are brain protective
  • Consuming your greens raw will give your body the enzyme boost it needs.  Raw foods have the most active and alive enzymes and we need enzymes to breakdown and digest our food and get the nutrients from those foods. 
  • Add to a salad or a green smoothie to make it simple, or sauté some greens to serve with eggs or mix them into a frittata

Herbs and Spices

herbs to plant pic

  • Unfortunately, in the US many people still are unaware of the value of plants as medicine. In Europe and Asia herbs tend to be more appreciated for their therapeutic properties. 
  • Herbs are the leaves of herbaceous plants.
  • Spices may be the bark, root, bud, fruit or berry of a plant
  • Get past the salt and pepper and add a variety of spices into your daily diet
  • While each spice and herb may have its own unique benefits, the point is that by adding in even small amounts daily can impact your health.
  • If you are unsure how to use spices, start with pre-made spice blends.
  • To save money, buy spices in bulk or start your own herb garden
  • Fresh herbs will tend to add a more delicate flavor to foods than dried herbs. When substituting dried herbs for fresh use 1 teaspoon dried for 1 tablespoon fresh. 
  • Unless it says it is organic, assume it has been irradiated or sterilized per FDA ruling. An organic herb or spice will use a flash-freeze or steam process to sterilize as opposed to using fumigants. 
  • Drink a variety of herbal tea blends.

Bottom Line

By adding in a salad, a vegetable to your meal and/or snack and adding spices to your meals you should be able to reap the health benefits of these foods.  Don’t eat the same green, veggie and herb every day-mix it up and add variety into your diet to reap all the benefits these foods have to offer. 

Sources

Murray, et. al. (2005) The Encyclopedia of Healing Foods. NY: Atria Books

Wood, R. ( 2010) The New Whole Foods Encyclopedia.  NY: Penguin Books

http://www.whfoods.com/genpage.php?tname=btnews&dbid=126

http://www.greenmedinfo.com/blogs/top-10-reasons-eat-your-cruciferous-veggies

http://www.babraham.ac.uk/news/2011/10/green-vegetables-directly-influence-immune-defences-and-help-maintain-intestinal-health

 

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.

 

Karen Brennan, MSW, CNC, Herbalist

Board Certified in Holistic Nutrition®

Tru Foods Nutrition Services, LLC

www.trufoodsnutrition.com

303-522-0381

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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.

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

Saffron for Depression and Anxiety

Saffron for Moderate to Severe Depression (and anxiety too)

saffron-pic-2

When thinking of herbs, I think most people think of St. John’s wort for depression. However, there is another herb that is starting to get attention and shows great promise. 

While most of my research was on saffron for depression, saffron has been shown to be helpful for anxiety as well.

What is Saffron

saffron-pic-1

This is considered the most labor intensive herb to harvest and thus the reason for the high price for purchase.  Because it is so expensive, beware of cheaper substitutes that may be passed off as the real thing.  In an analysis of 151 samples of saffron, results showed that up to 90% contain one or more foreign substances. 

The reason that it is so expensive is because it takes 150,000 flowers to produce 2.2 pounds of the yellow staining saffron spice which comes from the pistil, the orange-red stigma and styles in the center of the bloom.  The pistils need to be removed and dried by hand and then are sold whole or in a powder that dissolves and turns bright yellow in water. 

It is known in traditional Chinese medicine as fan hong hua, and prescribed for depression.  The saffron tea is said to lift the spirits and calm the nerves. 

 The safranal, which is an essential oil in the plant, is said to me the main constituent that is effective for depression. 

What the Research Shows

The recent interest in saffron for depression is due to some clinical research done in 2005 and 2006.  The Hamilton Depression score was used to determine the subject’s level of depression.  Double blind randomized trials were carried out.  2% safranal saffron extract was orally given in tablet form.  This was in doses of 30 mg./divided, given 2 times daily.  The first trial was small and compared the dose of saffron versus the placebo in 40 subjects.  The effects were noticed within the first week and increased during the 6-week trial.  The average Hamilton Depression score at the start was 23 and at the end it was 10.  The placebo group averaged an improvement down to 18 on the Hamilton Depression score. 

Saffron was then compared to imipramine (common name Tofranil) and fluoxetine.  (Fluoxetine is the active ingredient in Prozac).  Two randomized double blind trials were carried out over a period of 6 weeks with 30 subjects in the imipramine trial and 40 in the fluoxetine trial.  In the imipramine study the subjects were given 100 mg. doses and in the other trial they were given 20 mg. daily.  A significant improvement was noted again almost immediately after treatment with the saffron.  There were no adverse side effects from those taking the saffron but in the subjects taking the drugs they noted sweating and dry mouth as common side effects. 

Two more recent studies looking at the hydro-alcoholic extract of the saffron petals on those with mild depression.  The first study was published in 2006.  It was a double- blind placebo controlled trial conducted on 40 people over a 6 -week period.  The petal extract was given in 30 mg. doses per day.  Improvement in the saffron group was noted in the first week while no significant improvement was noted in the placebo group.  During the 6 -week trial period the saffron petal extract proved to be significantly more effective than a placebo. 

Another study using the petal extract was done in 2007.  This study compared the petal extract once again to fluoxetine. The trial was conducted over an 8- week period with 40 people in the study who had Hamilton Depression scores that averaged at 22.  30 mg. of the petal extract and 20 mg. of the fluoxetine were administered in tablet form twice daily. 

Again, the effects of the saffron were noted right away, within the first week.  Scores dropped down to 10 in both groups.  (anti-depressants usually take 6 weeks to take effect)

My Thoughts on Saffron Use for Depression/Anxiety

couple of people

 

Saffron appears to be better than a placebo and just as effective as fluoxetine but may act quicker and without any side effects.  Saffron petal may be just as effective as the stigmas

These studies are not large but are promising.   Saffron has been used and shown to be effective in those with moderate to severe depression and is fast acting.    Saffron is also good for those with anxiety, stress and OCD.  Often one or more of these other conditions coincide with depression.

 

Further research is needed with more test subjects than just 40 in a trial. However, effects were noted within the first week and improvements continued through the trials and without side effects. 

I would like to know where the saffron was sourced from, which product brand they used since it can be challenging to find a reputable brand.  I would also like to see more studies using the saffron petal as perhaps this can be just as effective as the stigma thus less costly. 

 

Where to get Saffron

For me personally, I am still trying to locate a reputable source for the pistils and petals to make a tincture but until then I have been using the Life Extension capsule saffron. 

  • Saffr’ Activ ® is an extract derived from the red stigma of the saffron. (www.saffractiv.com)  (cultivated in Iran, N. Africa and Greece) It comes in liquid and tablets.  It is NOT available in the US.  If you are outside the US and have used this brand or will try this brand, I would love to hear your results with the product. 
  • Other products are based on roughly 88.5 mg. tablets of saffron extract standardized to a minimum of .3% safranal (Vitacost, Biotrust, Swanson, Pure Formulas, Life Extension).  These products are touted on weight loss and decreased snacking. 
  • Consumerlabs.com is a good site to use to check if a product has the ingredients is says it has on the label. For herbs, many generic products seem to not have what it says on the label. When in doubt, purchase a quality brand and not a big box store brand when it comes to herbs. (to look up supplement ingredients on consumer labs there is a yearly small fee)
  • Know what parts of the herb are used: Saffron pistils and petals have shown to help depression in studies.  When I researched products, some say they contain leaf and stem.  This would be a waste of your money 

Should you Try it?

First make sure you are using a product from a reputable source.  When in doubt, call and ask questions.  If they can’t or don’t respond to your questions, then it may be best to avoid that product.  Always speak with your health care person prior to herb use as herbs can interact with some medications. (Although in my research it appears that saffron is safe to use with medications) Since saffron may increase serotonin, discuss its usage first with your doctor if you are currently taking an SSRI.  (I could not find any warnings in regards to this, but best to play it safe).  Based on what some research states, you may want to limit your intake to a short time of 26 weeks or less. Because these products are at a higher dose than what depression studies have used, you may want to try this instead-the Life Extension product is in a capsule.  Open it up and take only one half in the morning and the other half at night, or start with even a lower milligram amount and take only 1/2 a capsule per day. 

Beware of Imitation Saffron Products

saffron-pic-3

While you may be purchasing your saffron in capsule form, here are some things you can look for if using whole pistils.

o   There are several ways to tell if you have the real thing versus a fake product

  • the pistil should have a trumpet shape at the end
  • if the pistil is perfectly straight then it is a fake
  • Smell it-it should have a woody aroma. A fake often has sandal wood added to it.
  • Add it to water-the saffron will turn the water a golden sunny yellow color. The fake will turn it a more reddish color. The coloring is a gradual process for the real saffron and the coloring effect is immediate in the fake product. 
  • The fake threads will dissolve as you rub it between your fingers, the real saffron will not.
  • The Kashmir saffron is the best quality. The Iranian saffron is shorter, a bit more brittle but still good to use. 
  • Fake saffron is often made with corn silk links and then dyed.
  • Some powdered products are saffron mixed with more affordable herbs such as marigold and safflower.

When to Use Caution

  • long term use may cause kidney damage and central nervous system damage (B. Mars, A.H.G in The Desktop Guide to Herbal Medicine and Hosseinzadeh, et. al.,)
  • large doses may cause coughs or headache (B. Mars, A.H.G in The Desktop Guide to Herbal Medicine)
  • Avoid during pregnancy and breastfeeding (B. Mars, A.H.G in The Desktop Guide to Herbal Medicine)
  • Some do say that more than the 30 mg. per day and for long periods could be toxic and that 1200 mg. or more per day may cause nausea and vomiting. (long periods were defined as anywhere from 26 weeks to 6 months weeks)  (examine.com; naturaldatabase.therapeuticresearch.com-this is a paid site)
  • Others say that 1.5 grams per day and up to 5 grams per day is safe (livestrong.com)
  • The only side effect that was noted in the Saffron studies was less snacking! This could be due to the elevated serotonin action in the body.

Overall it appears that saffron is safe to take for 8 to 26 weeks but after that it may do more harm than good.  Just because it is an herb, not a medication, does not mean it is safe.   Always use caution and seek the help of a professional when using herbs. 

My Experience with Saffron

Before having my clients try a product I am not familiar with, I often like to use myself (or family) as guinea pigs.  I purchased one bottle of the Life Extension product.  I took one capsule two times per day until the bottle was finished.  I missed several days of the second dose and two days did not take any over the course of supplementation. 

I did notice an overall improved mood and a sense of calmness.  Please note that I do not have moderate or severe depression but have had some stressful events recently that I can say have been impacting my mood.  The saffron was supportive.  I used to suffer from anxiety as a child and teen and what helped was changing my diet and balancing my blood sugar and hormones. However, I must admit I am still not the most mellow person in the world!  What was interesting recently is that when my husband and I were talking about an upsetting event he said “I am sick to my stomach over this.  Doesn’t it bother you?  How can you be so calm?”  My husband is usually not one for feeling overly anxious.  Maybe I need to give him some saffron!

In addition to that, saffron is touted as a product to curb cravings.  I did notice less of an appetite and did snack less mid-day and in the evening. 

I contacted Life Extension to ask about their product.  While their product bottle does say for positive mood enhancement, it also says it supports healthy eating habits.  The company responded to my questions right away.  The reason for the higher milligram dose is because they are basing it off a study using saffron to curb snacking, not studies looking at its use for depression which used a different dose.  You can find the abstract to that study here. Their product uses Satiereal® which is derived from the stigmas of the saffron flower.  Satiereal is a registered trademark product of INOREAL. Life Extension also provided to me a great deal of information of their standards in regards to quality and testing of their products.  So, I trust their product and their other products as well.  My next step is to contact INOREAL! 

I still have questions about the high dose of the Life Extension product and the possible contraindications if used for long periods of time.  I believe this product can be helpful to use for short periods of time while you are focusing on other aspects to address your anxiety and depression. 

Lastly, if you are anxious or depressed and have a reduced appetite, a product with a milligram dose higher than 15-30 mg. may not be for you.  You don’t need to take a saffron product that will reduce your appetite even more.  However, could the product reduce your anxiety and depression to the point that you would regain your appetite?  If you try products with the higher milligram dose I would love to hear your results!

In the end, I feel that if you are struggling with a mental health issue, it is best to seek the support of a professional who can assist you to see if saffron (and if so, which saffron product) is right for you. 

Bottom line

Keep in mind, an herb is not a magic pill.  Herbs rather support the body and allow your body to do what it needs to do.  My philosophy is to combine herbs with a diet that is right for your body. If you continue to consume a diet filled with refined, sugary, starchy, nutrient deficient foods, then you need to work on that. All the herbs (or supplements for that matter) in the world will not help you if you continue to put the wrong foods for you into your body. 

 

 

Sources:

Akhondzadeh, S. et. al., Comparison of Crocus sativas L. in the treatment of mild to moderate depression: a

   double-blind, randomized and placebo controlled trial.  Phytotherapy research, 19(2005)148-151

Akhondzadeh, S. et. al. Comparison of Crocus sativas L. and imipramine in the treatment of mild to moderate

   depression: a pilot double-blind randomized pilot trial, BMC Complementary and Alternative Medicine, 4 (2004)

   12-16.

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

Basti, A.A. et. al. Comparison of petal of Crocus Sativus L. and fluoxetine in the treatment of depressed out-

   patients: a pilot double-blind randomized trial. Progress in Neuro-Psychopharmacology & Biological Psychiatry,

   31 (2007) 439-42.

Bauman, E. & Friedlander, J. (2013) Therapeutic Nutrition. Pengrove CA: Bauman College

Boon, H. & Smith, M. (2009) 55 Most Common Medicinal Herbs. Second edition. Canada: Robert Rose Inc.

Gladstar, R. (2012) Rosemary Gladstar’s Medicinal Herbs.  A beginners Guide.  MA: Storey

   Publishing. 

Gleen, L. (2/28/06) Saffron: Crocus sativas. cms.herbalgram.org

Gregor, M. (10/19/12) Saffron vs. Prozac. http://nutritionfacts.org/video/saffron-vs-prozac/

Gregor, M. (10/18/12) Wake up and smell the Saffron. 

   http://nutritionfacts.org/video/wake-up-and-smell-the-saffron/

Hoffman, D. (2003) Medical Herbalism.  The Science and Practice of Herbal Medicine.  VT:

   Healing Arts Press. 

Hosseinzadeh, et. al. Acute and Sub acute Toxicity of Safranal, a Constituent of Saffron in mice and rats.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3813202/

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

Moshiri, E. et. al. Crocus sativas L. (petal) in the treatment of mild to moderate depression: a double-blind,

   randomized and placebo controlled trial.  Phytomedicine, 13 (2006) 607-11. 

Noorbala, A.A. et. al. Hydro-alcoholic extract of Crocus sativas L versus fluoexetine in the treatment of mild to

   moderate depression: a double-blind, randomized pilot trial. Journal of Ethnopharmacology, 97 (2005) 281-84.

Phillips, B. (2006) The Book of Herbs. Utah: Hobble Creek Press

Schar, J. (2/12)A taste of good cheer: Saffron for treatment of Cancer related depression. www.naturopath.com/

   saffron.html

Uddin, R. (9/23/15) Saffron Poisoning. http://www.livestrong.com/article/255826-the-benefits-of-saffron-root

___(nd) Saffron.  https://examine.com/supplements/saffron/ 

 

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.

 

Karen Brennan, MSW, CNC, Herbalist

Board Certified in Holistic Nutrition®

Tru Foods Nutrition Services, LLC

www.trufoodsnutrition.com

303-522-0381

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

PMS Symptoms: There is an Herb for that!

PMS Symptoms Every Month?  There is an herb for that!

herbal-tea

 

I originally provided this article for a reporter wanting information on supplements and holistic remedies for PMS symptoms.  However, she did not use the information I provided as she wanted it from an OBGYN. 

I’m not sure what kind of information those readers are going to receive since a traditional doctor typically knows very little, if any, information on herbs and supplements for hormonal issues (or for many other health issues for that matter). In my personal experience the only solution offered was birth control and synthetic hormones.

 It’s ironic that since I am not a doctor I cannot give any medical advice (obviously) but a doctor who has typically zero training in herbs and supplements (and nutrition) can give all the information they want on these topics.  Sadly, they often provide incorrect information. 

Herbal Solutions for your PMS

Start with one herb at a time to see how your body responds (we all respond to herbs differently).  Start with the PMS symptom that is giving you the greatest difficulty and address that one first. 

There are other herbal options for PMS but this list is a great place to start and you should be able to find most of these in your local health food store.  It is best if you avoid store brands from generic chain stores as research has shown that these products often do not contain what they claim to contain. 

To balance hormones and prevent mood swings:

woman-holding-face-in-hands

  • Shatavari root/2 droppers 2-3 times per day. This herb is considered an adaptogen.
  • Kudzu root: also, to balance hormones. Good for PMS acne and mood swings. Take 2 droppers 2-3 times per day
  • Maca root: hormone balancer and helpful for menopausal symptoms. Use one heaping teaspoon and up to one tablespoon 1-3 timed daily. You can add this to your morning smoothie. 

Hormonal Acne:

woman-with-acne

  • Burdock root: start slow with this herb! Start with one dropper and don’t double dose until 4-7 days later. Doing so too soon may increase your acne!
  • Dandelion root: this is a gentle liver stimulant. Take 1-2 caps 2 times per day.

Heavy Bleeding

stinging-nettle-leaf

  • Shepherds purse: 1 dropper 1-3 times per day or
  • Yarrow leaf or nettle leaf (1 dropper 4-6 times per day)

Bloating

dandelions

  • Dandelion leaf is the “go to” herb for in this case. Use one dropper 1-3 times per day

Cramping

 

  • Cramp bark: 1 dropper 3-6 times per day
  • Add in magnesium supplementation and dark leafy greens as cramps may be caused by magnesium deficiency.

Don’t forget!

Jan 15th, Sunday 2-3:30 @ Castle Rock, CO Philip S. Miller Library

Start the new year off right and sustain your goals this year!  I will show you how. 

RSVP to trufoodsnutrition@yahoo.com as space is limited.

Sources

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

Blankenship.V.  (2016) Holistic Healing for Women’s Health.  Sage Herbal Foundations Program. Colorado Springs, CO. 

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

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

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

 

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 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, then 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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“New Year. New You” 12 Tips to Stick with and Achieve your Health Goals this Year

New Year. A New You!

12 Tips for you to Achieve Your Health Goals Finally!

By Karen Brennan, MSW, CNC, BCHN, Herbalist

person sunset background

 

“This year I’m going to lose 20 pounds, (or start going to the gym, or improve my blood work numbers, etc.…)

Sound Familiar?  

Why do we stick with it for only a few months, only to go back to our old ways?

 

Bottom Line: We do too much, too fast and go about it haphazardly.  We place a great deal of stress and burden on ourselves to change and to do it right NOW!  Then when you slip a little, say miss a day at the gym, you feel defeated and soon one day “off your diet” turns into one week, then one month….

 

 

Change takes time.  You didn’t get to your health issues overnight.  Be patient. 

Here are 12 tips (one for each month) to get you on track to a healthier lifestyle.  Adding in these tips, one at a time, will make them sustainable and they will become part of your routine.  These basic tips are effective for anyone looking to lose weight, balance blood sugar, improve blood work scores, gain energy, improve sleep and much more. 

 

 

Focus on only one step every 2 to 4 weeks.  Don’t go out of order. They are in this order for a reason. Don’t move on to the next step if you are still adjusting to the one prior to it.   

 

1. Consume 16 ounces of Water First Thing in the Morning:

water

This is very effective for weight loss, increased energy and removing waste from the body.  Do this before you eat.  Make it a habit just like brushing your teeth in the morning.  Many of us are walking around in a dehydrated state and don’t even know it. 

 

2. Add in General Supplementation:

IMG_1586

Diet is important but unfortunately our soil is not a mineral rich as it was 70 years ago; the foods you eat today do not contain the same number of vitamins and minerals that it did pre-WWII era.  Add in at the very least, quality multivitamin, magnesium supplement (I like Natural Calm powder to add to water)

 

3. Focus on WHERE you Eat:

2-people-eating

Many don’t think this is a big deal but it really is a huge deal!  I cannot stress this enough!  Where do you eat? In the car, in front of the TV, at your desk at work, in front of the fridge, while walking, while on the phone or computer? 

 

 

Focus on eating only when sitting down at a table.  And not while working.  Studies show that those who take 20-30 minutes to eat lunch while not working were more productive than those who thought they could get more done if they ate and worked at the same time.  Have you ever been staring at your computer, a meal by your side and then look over and realize the food is gone and wonder who ate your food? You didn’t even realize you consumed it, let alone enjoy your meal.  If you want to improve your health you need to start paying attention to this step!!

 

 4. Add in Fermented Foods:

sauerkraut

 

Save your money and skip the probiotic supplement and instead add in a variety of fermented foods and drinks such as plain goat milk kefir, kombucha, fermented sauerkraut and other fermented vegetables, miso (fermented soy) and tempeh.  Add in one serving per day.

 

 If you have any digestive or bowel issues you may have to start very slow and work your way up to a serving. Some people with a compromised digestive system can only handle a few bites of fermented vegetables per day the first few weeks until their gut health improves. 

 

The benefits of fermented foods is lengthy.  For now, just know that it can aid in weight loss, support your immune health and assist with mood, focus and attention issues and much more. 

 

 5. Focus on Chewing:

This pertains to number 3 as well. Now that you are not eating mindlessly while doing other tasks, now is the time to focus on slow eating.  At first count every now and then how many times you chew each bite of food and look at the time and see how long it takes you to eat a meal. 

 

Are you chewing 3-5 times per bite? Are you inhaling your food?  Are you done eating before everyone else?  Do you feel bloating after every meal or experience indigestion after a meal? Then it’s time to slow down and chew each bite 10-20 times.

 

 It sounds like a lot but the breakdown of each bite of food is important for digestion and assimilation of needed nutrients. It also gives your body time to send the signal to your brain to stop eating and that you are full.  Eating slowly can aid with weight loss, improve digestion, relieve you of gas and bloating and slow down the process of sugar and carbs entering the blood stream. 

 

 6. Swap out Foods that Contain Artificial Sugar:

soda-juice-grocery-aisle

 

Just because you may not drink diet soda, does not mean you do not consume artificial sweetener.  Many products such as frozen meals, protein powders, weight loss products, low fat products, protein bars, yogurt, bottled juice and tea beverages contain artificial sugars (sometime more than one). It is hidden in many places. 

 

Once you read labels you will be shocked to find out how many products contain this fake product.  I get asked often “If I had to choose between sugar and fake sugar which is the best choice?”  While I do not like either in processed form, I would have to say go for the real sugar.  Fake sugar is now linked to diabetes, overeating of more processed carbs and sugary foods and it disrupts the gut microbiome.

 

Swap out diet soda for seltzer water with lemon, the low-calorie yogurt for plain Greek yogurt or plain goat milk yogurt, swap out the protein bar with a different protein bar (there are so many to choose from), and swap out frozen meals for crock pot meals.

 

 7. Think in Colors:

vegetables-fall

 

If you have young children, you can get them involved and make this a fun game.  Pick a color to focus on each day or each week. For instance, focus on eating red fruits, vegetables and spices this day or week.  This could look like sweet potato, red bell peppers, curry powder, cumin powder, paprika, strawberries, pomegranates, radish, apples, red potatoes, tomatoes and so forth.  Have fun with it. 

 

The more color you get into your diet, the better this is for your health.  Each color contains different phytonutrients that are beneficial for your health.  So, if you eat just broccoli and green beans all the time you are missing out of many other plant nutrients by avoiding the rest of the rainbow. 

 

 8. Eat more Protein, less Carbs for Breakfast:

eggs

If you eat a bagel on the run, a muffin at the coffee shop, a bowl of cereal or just a piece of fruit, you are setting yourself up for low blood sugar, cravings, irritability and fatigue for the rest of the day.  Unless you are heading out for a long bout of cardio you don’t need all those carbs in the morning.  Start your day with a moderate amount of protein (i.e.: 2-3 eggs or scoop of protein powder in your green smoothie), add in some quality fats such as a few slices of avocado or handful of nuts/seeds and a small number of carbs such as one half an apple.  

9. Bring lunch to Work Three Times each week:

Do you and your co-workers decide where to order from each day for lunch?  Do you eat out more than 4 times per week?  Besides saving money, you will do your body good to prepare a meal from home and bring to work. Already bring lunch 3 days per week?  Then shoot for five!  This doesn’t have to be complicated. It can be a “Mason Jar Meal”, leftovers, quinoa bowl, salad with protein, etc.

By doing so you will eliminate processed carbs, poor quality proteins and unhealthy fats from your diet on these days.  Trust me, your body will thank you!

 

 10. Make it a Rule: Vegetables or Salad at every Dinner:

salad

While it would be great if we could eat vegetables at every meal and snack, I realize this is not very practical for most. 

 

Make it a goal that at every dinner you have a dark leafy green salad and/or several vegetables.  For instance, if it’s a salad, get creative and see how many different vegetables you can include in it.  For vegetables, roast a medley instead of just one.  

 

 11. One Day Each Week Omit Processed Gluten:

 

While whole grain wheat per se I do not think is evil, what is causing some problems today is the processed wheat and the amount that we consume.  In the past, we did not consume wheat at every meal and snack and it was not refined.

 

Refined grain is stripped of its nutrients, protein and fiber, so all you are left with is the starchy portion which contributes to disrupted blood sugar, cravings, obesity and systemic inflammation. 

 

Ezekiel bread is better because it is not as processed but even this should be limited to one to two pieces per day.  So, the problem is not whole grains (unless you have celiac disease, gluten allergy or gluten sensitivity), the problem is the bread, pasta, bagels, muffins, cereals, etc.… made from refined processed gluten/wheat. 

 

Swap it out for whole grains or alternative flours such as teff, millet, quinoa, basmati white rice, coconut flour, almond flour, tiger nut flour and cassava flour. 

 

 12. One Day Each Week Omit Processed Dairy

 

Pasteurized dairy is typically from cows fed a GMO diet, cows that are given growth hormones and antibiotics.  If you have health issues such as GERD, mood issues, weight issues, bowel issues and so forth, you may want to consider swapping out your milk, yogurt and cheese for fermented dairy such as kefir, raw, organic cheese and goat milk products as some tolerate goat’s milk better than cow’s milk. 

 

For some they don’t notice a difference until they swap out all the dairy products for 2 to 4 weeks.  This is up to you and is based on your health issues and whether you have a casein allergy or are lactose intolerant. 

 

You can try nut milks and coconut milk and coconut yogurt as substitutes as well

 

 Evaluate and see how far you have come in 12 months!

Keep a log and write each one at the beginning of each month on your calendar.  In 12 months see how far you have come.    Congrats!

Don’t forget!

Jan 15th, Sunday 2-3:30 @ Castle Rock, CO Philip S. Miller Library

Start the new year off right and sustain your goals this year!  I will show you how. 

RSVP to trufoodsnutrition@yahoo.com as space is limited.

 

 

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

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

For more information visit her site at  www.trufoodsnutrition.com

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

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

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Psoriasis: How to Get Rid of it Once and for All

Psoriasis: Get Rid of it Once and for All the Natural Way like I did

psoriasis

 

 

 

 

It seems like every time I watch TV or open a magazine, there is an advertisement for medication to treat psoriasis. 

If you have psoriasis and have used medications and creams, you know that they come with side effects and your psoriasis is never completely cleared up. 

Having psoriasis is not just a skin disorder because it impacts so many parts of your life.  The suicide rate amongst those with psoriasis is high. You become isolated and depressed because you don’t want anyone to see how you look. 

I totally understand it and you don’t have to live with psoriasis.

 

 

My Story

I have had three severe psoriasis outbreaks in my life-one in middle school, one in my freshman year of college and the last one in my early 30’s.  I have not had an outbreak since the one in my 30’s so roughly 17 years now.  I have the genetic gene for psoriasis on my father’s side so I am more susceptible to it. 

But if you have psoriasis, remember this, your genes load the gun, your diet and lifestyle pull the trigger.  So, while it may b

autoimmune condition and you have the genes for it, it does not mean you must live with outbreaks.  Diet and lifestyle can keep it at bay.  Diet and lifestyle can turn off a gene from expressing itself.  But choose the wrong diet and lifestyle for you and your condition and you can turn on the gene. 

My condition was severe. I never had just plaque psoriasis, No, I was one of the lucky ones who was covered in it head to toe, no exaggeration. From my scalp, to between my fingers and toes.  Yup, I know gross.  So, imagine how I felt with it.  If you have psoriasis, I know how you feel. 

But I was also lucky. Each outbreak typically lasted only months except the first outbreak was longer but still less than a year. 

Before I became a nutrition professional, I wasn’t sure what was working since I tried so many different things.  And I couldn’t understand the why, when another outbreak occurred.  What was I doing to cause it? Now it is clear to me what works and what triggers an outbreak as well. 

If you are suffering with psoriasis I want to let you know there is a natural approach to healing. I have been where you are at. 

You should not have to suffer with this condition. Let me help you. Call today for a free 15-minute phone consult to see if I can help you

 

 

 

 

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

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

For more information visit her site at  www.trufoodsnutrition.com

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

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

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