Detox Workshop

Detox Workshop

Detox Workshop Coming Soon!

For those in the Colorado Front Range Area

WHY SHOULD YOU ATTEND THIS DETOX WORKSHOP: There are so many programs and products out there, that it gets confusing to know what it right and what is not. I’m sure you have invested a lot of time and money in various programs, diets and supplements hoping that this time it will work.

In 2 hours I am going to talk to you about what does not work, what others have been doing wrong and why they don’t work and may even have made your situation worse.

We will discuss the step by step plan to get your body working the way it was meant to. We are going to talk about digging deep to the cellular level which other programs typically don’t address. 

Even in detox you need to get to the root of the problem. A juice fast just isn’t going to cut it. Sure, you may lose some weight and have more energy…for a short period of time. Find out how to detox to recharge your cells! 

Bring your pens and a pad of paper to take notes!  I will provide snacks, beverages, show you what products, herbs and foods are best, and we will sample some. All information from the program will be emailed to those who attend after the workshop so that you won’t miss a thing!

 

WHO THIS IS FOR: If you are feeling fatigued, sluggish, just trying to get through your day, using coffee to function, can’t lose weight, have skin issues, feel blah, have bloating and gas or bowel concerns, feel stressed, overwhelmed, exhausted, anxious or depressed or have tried detoxes/cleanses in the past with little to no results then you should attend. 

 

WHEN: January 27th, Saturday 2:00-4:00 pm.

 

WHERE: Tru Foods location in Castle Rock, CO

 

What you will learn: You will learn what works, what doesn’t, what to stop wasting money on, why you haven’t been digging deep enough, what I do at the beginning of each new year, and much more. 

 

PRICE: $22 per person. Invite a friend and both will receive $5 off!

 

HOW TO REGISTER: email at trufoodsnutrition@yahoo.com, call or text to 303-522-0381 to let me know you will be attending.   I will provide the Castle Rock address and send you the invoice. Payment must be received prior to the workshop.

 

CANCELATION/WEATHER: If the weather is bad, it will be rescheduled for Feb 17th.  If less than 10 people sign up, I will need to cancel the workshop and will refund your money.  If you are unable to attend, you can use the payment towards consults, cooking workshop, pantry makeover or a shopping outing.

 

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 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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10 Ways To Reduce Your Toxic Load

10 Ways to Successfully Reduce Your Toxic Load in 2018

It is the beginning of another new year with new goals (or maybe the same ones again).  This year make your “detox” goals a success by following these step by step guidelines with product suggestions included.

We are exposed to toxins daily from the water, air, soil, food and products.  While at times we cannot avoid it such as walking by an area just heavily sprayed for weeds and inhaling it in or the chemicals used to sanitize your work environment.  There are, however, many areas that we do have control over and we can do a great deal to reduce our toxic load. 

While the EPA may report that many chemicals and toxins you are exposed to are not harmful, they typically look at these chemicals in isolation and consider the harm of just that one dose of one chemical.

Stop and think for a moment. A non -organic piece of fruit, such as an apple, may have 10, 12 even 20 or more chemicals on it.  What happens to your body when you consume all those chemicals at once? As of now, no one still knows.  (and by the way, don’t think you can wash them off, since on thin skinned fruits and veggies, these chemicals get absorbed)

What happens when you consume those chemicals from your food over years and years?  Then add to that the chemicals in the water, soil, air and in your cleaning products to name a few?  This is a toxic burden to the body.

Your liver is meant to remove toxins, but our modern lifestyle is also a toxic lifestyle. Our livers are in overdrive, constantly trying to keep up.  Often it is a struggle.  To support your liver, your health and your, start by slowly reducing the toxins that you do have control of. This will make a huge impact on your overall health!

I also created a swap chart to make it easier.  Get the Toxin Swap chart here

Product Switch to Help You Reduce Your Toxic Load

And

How to Reduce Your Toxic Load This Year

Focus on just ONE of these on the list!  Then move on to another one on the list.  In one year, look at how much you have reduced your toxic load

Reduce the Amount of Times You Order Food at Work

These foods are not typically healthy.  Even if you order a salad, the dressing has refined, rancid, inflammatory oils. The food is cooked in these same oils. Sometimes the oil in the fryers are not changed daily-yuk (and very unhealthy).  Cold cuts are from animals that are fed a GMO, heavily processed diet and these animals are given hormones and antibiotic.

 It is very challenging to avoid toxins when eating out or ordering in. If you order in every day, try to reduce this to 4, then 3 etc. If you must eat out often for business meals or travel for work, order grilled foods and instead of the fries or rice on the side, ask for extra serving of vegetables and order a salad to start the meal. 

Some people make their own salad dressing and then bring it with them in a very small container.   Skip the bread as it will fill you up, and raise your blood sugar and it does not provide you with any nutrients.  For more on gluten go to  Go Gluten Free or is it a Fad?

 

Cleaning Products

Cleaning products can be so harsh that they can irritate the lungs, eyes, throat and the skin. When I used to work in long term care, on the deep cleaning days, the place had a very strong chemical odor that caused asthma flare ups for one and made me cough and itch and gave other headaches and burning eyes.  Some felt lightheaded from the breathing in of the chemicals. 

The best website to use to find out what are safe products to use in your home is www.ewg.org.  They state that just 7% of cleaning products disclose their contents adequately.  According to the EWG, 53% of the products they reviewed contained lung harming ingredients. 

Go to their site to see which products they gave an “A” to.  I also like Air Biotic for cleaning products. They have travel sets and natural hand sanitizer if you are like to carry hand sanitizer with you. You can find their cleaning product here

Otherwise, you don’t need harsh chemicals to clean your home.  White vinegar, lemon juice, borax and baking soda can often do the trick.  Some store- bought brands that I like are Ecover All Purpose cleaner and Sevenths Generation All Purpose Cleaner. You can also buy them here and here

 This site is also a good resource for a list of safe products to use, many of which you can find in your local store. https://www.organicconsumers.org/news/how-toxic-are-your-household-cleaning-supplies

Plastics

We are now aware that a chemical in plastic called BPA (Bisphenol A) is harmful.   It is a known endocrine disruptor. In fact, it was once used as an estrogen replacement drug for women.  BPA can interfere with estrogen, testosterone, thyroid, insulin and other hormones so it is best to avoid it.  Since it is an endocrine disruptor, it can impact your weight, insulin levels, and may increase your cardiovascular and cancer risk. 

Mothers with high levels on BPA in their urine during pregnancy have children who are more likely to suffer from behavioral problems than children of mothers with low levels.

But did you know that even if a product says BPA free, the odds are that it contains other harmful chemicals in the plastic.  These other chemicals known as BPS and BPF can be just as toxic for you and can have similar hormone disrupting effects.

Avoid bottles with the number 3,6, or 7 on the bottom.  Avoid Styrofoam cups with the number 6 on the bottom.  Avoid plastic containers that have 1, 2, 4 or 5 on them. 

Don’t put plastic in the microwave or the dishwasher.  Don’t put hot liquids into plastic. Minimize the amount of canned goods you use.  If your plastic container is scratched, toss it. 

Also, thermal receipts have chemicals on them such as the BPF and BPS. When you touch the receipt, these chemicals can be absorbed via your skin.  Ask for the receipt to be emailed to you instead.

Avoid buying water in plastic water bottles.  Use your own bottles and fill up with filtered water instead.  (see info on water below).  While you may not think your plastic, store bought, water bottle has been exposed to heat, this is untrue. You may have kept your bottle at safe temperatures, but think about the back of the truck that the water travels in to stores.  Just the heat alone in the truck could cause toxins from the plastic to be released into the water. 

Make the switch to glass and stainless steel.  Spend some time going through your cabinets and tossing most of your plastic.  Save money by buying a glass or stainless-steel water bottle and filling it up at home.  Replace your plastic containers with glass or stainless steel. Pack lunch in healthier container options. 

I personally like Life without Plastic and these

For water bottles I like glass and stainless steel water bottles

Dry cleaning

When you get your dry cleaning, take the plastic off before you come into the house and leave the clothes outside for a few hours, if you have a covered area.  To dry clean your clothes, harsh chemicals and solvents are typically used.

If a dry cleaner calls itself “Green” or “Organic” do your homework first as it may sound too good to be true.  Another option to consider is wet cleaning which may be safer and just as effective as dry cleaning. 

Water

As said above, use your own filtered water instead of spending your money on water in plastic bottles.  In the end you will save money and it is healthier for you.  Your city water contains numerous chemicals and can also contain residue from medications.  Most city water adds fluoride which can suppress the thyroid and suppress IQ in children. https://www.ewg.org/tapwater/#.Wh30q7hlCf0  is a site to plug in your zip code to see results of your water.

If you want to know why fluoride should not be in your drinking water, read Fluoride and its Impact on your Health

I personally like Berkey products and use the Berkey water bottle when I am traveling and use the Big Berkey in the home and fill up my glass and stainless -steel bottles with that water.  We also use the Berkey shower filter.  The Big Berkey is perfect for a family of four. Get it here and the here for the filtered water bottle.  For the shower head click here

Shower Products/Body Care Products

We often do not think that what we put onto our bodies is a big deal but your skin in one of your largest organs and these creams, soaps, lotions and hair products all get absorbed.

I admit, I have not tried the cleaner shampoos and conditioners yet. I do buy mine from Natural Grocers, but I know there are still better options out there.  The one I have set my sites on to try this month is called Morroccon Method. 

As for soap, I love Dr. Bronner’s soap. They come in bars and liquid soaps. I use the tea tree one, but they have many options.  Tea Tree has antibacterial properties.  I also will cut the large bar into a smaller piece when I travel as I do not like the hotel soaps that are loaded with perfumes. 

Your deodorant is another one that can be toxic for your body. Regular daily use of deodorant and antiperspirants can influence the bacteria amount and varieties in the arm pit.  Antiperspirants can wipe out the bacteria and also wipe out odor but studies suggest that since these products disrupt the microbiome balance in the armpit, it can lead to even more foul smelling sweat. Aluminum is a common ingredient in these products and may play a role in breast cancer. 

There are several clean deodorant products out there such as  Fat and the Moon that people seem to really like.    I personally make my own just using coconut oil, baking soda and arrow root. The nice thing is, that it lasts a very long time so you make it once and forget about it.   If you are used to it having a scent, add in an essential oil that you like.  Once you start to minimize toxin exposure, you will notice that you need deodorant less and less often.  A shower with soap and water may be all that you need. 

Oral Health

Toothpaste, even ones that look healthier such as Toms of Maine, will still contain fluoride. See the link under water to read more on fluoride. 

My personal favorite and the one that I use and sell in my office is Revitin and you can also buy it here

For a toothbrush, I recommend Dr. Tungs Ionic Toothbrush and this is the one that I use.  

For oral health, you can also swish 1 T. of coconut oil in your mouth daily for 15-20 minutes. Avoid the store- bought mouthwashes.  Read 6 Reasons Why You Need to Ditch Your Mouthwash

Laundry Detergent

Avoid the harsh laundry detergents, and again, go to www.ewg.org as they will have the best recommendations.   Recently I switched to the Magnetic Laundry System (MLS)  which are magnetic balls. It is more expensive than detergent up front but I don’t need to buy detergent anymore so in the long run it is worth it.  

Coffee

 

Coffee is a heavily sprayed crop. Up to 250 pounds of chemical fertilizers are sprayed per acre of conventional coffee.  Some say the residue is burned off during roasting and others say it is cooked into the beans. 

If you are a daily coffee drinker, consider switching to organic coffee to reduce your toxic load.  Coffee has its benefits so if you are not dependent upon it for functioning daily, you don’t necessarily have to remove it from your diet. 

This brand gets top marks for its care for people and the planet and it is organic.  

If you are trying to cut back on coffee intake, you can try Teccino which I know some people love and say it taste similar to coffee.  Another favorite option is ground mushroom coffee  

Food And Cooking 

Many toxins are on and in our foods!  Reduce the processed food in your diet, as well as foods that are heavily packaged.  When you reduce processed foods, you will automatically reduce a lot of extra packaging. There is no way to get around foods packaged in cans and plastics but by eating more whole foods you can minimize your exposure. 

Look at the dirty dozen and clean 15 list on www.ewg.org to help you shop.  Some foods you can save money on and not buy organic and others splurge on.  Think of your meats, poultry and fish and what is added to conventional products such as hormones, antibiotics and GMO feed, on top of these animals not living in healthy conditions. 

Glyphosate is now associated with intestinal permeability which can lead to a host of health conditions and some are now questioning if glyphosate is a contributing factor in celiac disease.  I know organic can be expensive so do the best you can and avoid the conventional foods that are the most heavily sprayed.  

If you are going gluten free, minimize the gluten free products since these often contain brown rice. Brown rice is high in arsenic, so you want to limit the amount you regularly consume. Gluten free foods also contain processed non- gluten fours and can be high in refined sugar.  Save them as treats.

www.naturalhomebrands.com has some great products to use for at home cooking and food prep that are free of plastics and many are made with bamboo.  

Try to not use tin foil if you can when cooking.  It has been shown when used with acidic foods or when wrapped around hot foods the aluminum can leach into the foods.  Aluminum has been associated with dementia and Parkinson’s. ( Aluminum can also be found in your deodorant and drinking water too). Instead of tin foil, use parchment for cooking or use cooking ware with glass lids for oven use.  To store foods use glass containers instead of storing in foil.  You can also wrap foods in wax paper and then seal in a bag.  

 

Bottom Line: 

This should be a process and could take a year to gradually remove toxins from your life.  I can help you if you find the process to challenging or don’t know where to start. 

Many of you will need to then address toxins at the cellular level. This applies to those of you with chronic fatigue or sleep issues, can’t lose weight, have an AI condition, have a mood disorder and those of you who just “feel like crap”. If this sounds like you, contact me for a more detailed detox approach.  

Sources

http://time.com/3742871/bpa-free-health/http%3A%F%2FT.com%2F3742871%2Fbpa-free-health%2F

http://ipen.org/documents/introduction-endocrine-disrupting-chemicals-edcs

https://www.ncbi.nlm.nih.gov/pubmed/26121921

https://www.nutritionaction.com/daily/food-safety/bpa-still-a-big-deal/

https://articles.mercola.com/sites/articles/archive/2016/02/17/deodorant-chemicals.aspx

https://articles.mercola.com/sites/articles/archive/2015/08/31/benefits-drinking-coffee.aspx

 

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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Reduce Your Toxic Load This Way To Detox Your Body

Toxic Load Swap Chart

Not just what you eat is toxic to your body but also the chemicals that you breathe in, drink and put on your body. 

Your skin is your largest organ and it does absorb the creams, lotions, soaps, shampoos and other products that you put on it daily. 

We are seeing a surge in hormonal issues such as hormonal cancers, PMS, andropause and early puberty and some of this can be contributed to the hormone disrupting chemicals that enter our body daily. 

I have mentioned some products that I like and use but feel free to test and try the many other healthy brands that are thankfully available. 

If you have favorites, I would love to hear which products you use. 

Want more information on WHY you need to reduce your toxic load and avoid certain products?  10 Ways to Reduce Your Toxic Load and Why You Need to

Click on the Product Name to See the Products

Toxin to Avoid

Swap

Plastic Containers

Glass Containers, stainless steel,

Try www.lifewithoutplastic.com

Tin foil Parchment paper, wax paper (don’t use this in oven), oven safe containers with a glass lid. 

Line pans with parchment not tin foil

This cookware with glass lids lasts a lifetime.  

Non-stick Teflon pans, aluminum pans, copper pots

If you have cookware with scratches in it such as your non-stick pans and cookie trays, just toss them out.

Cast iron pans, stainless steel, ceramic cookware, glass, stoneware

I like this brand.  

It is a bit pricey but I use my skillet almost every day and I think worth it for me and my family.  

Body Lotion with chemicals and perfumes Visit www.ewg.org for long lists of safer options/brands
Facial Creams with chemicals and perfumes Thankfully there are many cleaner options available today.  I personally like 100% Pure and Trilane Beauty products
Laundry detergent www.EWG.org  for safer brands, or no laundry detergent required for the Magnetic Laundry System which I just started using.  
Household cleaning products

www.EWG.org  for safer options or use vinegar, baking soda, Clorox

Ecover is a good brand to try and can be found in most grocery stores

 

Traditional Cosmetics Look for ones with mineral based pigments and natural oils. I personally like Mineral Fusion made in CO.  100% Pure also makes cosmetics. 
Shampoo/conditioner with chemicals and perfumes

www.morroccomethod.com  

 

Deodorant Make your own (its so simple)  or Piper Wai is a brand many like. (The less toxins in your body, the less deodorant you will need!)
Sunscreen with oxybenzone Look for products with zinc oxide otherwise the brand I like is Solar D
Plastic cutting boards Wood cutting boards
Traditional Hand Sanitizer Avoid the store bought hand sanitizers and use this one if you are one of those people that likes to carry one around with you
Toothpaste with fluoride / toothbrush

Make sure it says fluoride free. I like this one  and I use it and sell this one to my clients.  You can go to there site if you want to try just one tube before buying a large amount, but you will save money buying in bulk if you order it (and this way you have it when you run out since its not in stores yet) 

I recommend Dr. Tung’s Ionic Toothbrush  to help remove plaque

Water (tap, from plastic bottles) I personally like the Big Berkey for water filtration at home and you have the option of fluoride filters as well.

For traveling and hiking I use this water bottle

For our shower head we use this and it was easy to intstall

Soap with perfumes and chemicals Dr. Bronner’s tea tree soap is my favorite. You can also get it in liquid form.  I know people who also use this as their shampoo.  
Coffee non-organic Coffee is a heavily sprayed crop. Opt for Organic. 

Drink organic fair trade coffee

or try Dandy Blend which many people say tastes just like coffee. Other options include Teeccino herbal coffee

or Mushroom Coffee

Give these a try if you are trying to reduce the amount of coffee you consume!

Air freshener, plug ins that disrupt hormones Use a diffuser with essential oils. 

www.mountainroseherbs.com has some good to diffusers to choose from

or simmer cinnamon sticks on the stove top.  

Bottom Line

In order to detox your body, you need to adjust your diet AND reduce daily toxic exposure. 

Beyond this, for many, there is still more work that needs to be done because we have been bombarded with toxins all our life, starting with vaccines, our food, our medications, and the world we live in.  

Some of you may need to go deeper, for instance, if you can’t loose weight despite your best efforts (fat holds toxins), or there is little to no improvement in your autoimmune condition or your moods and energy levels, then your toxic load may need to be addressed at the cellular level. If this sounds like you, reach out to me for more information on how 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 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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Must Have Healthy Travel Products

Must Have Travel Products For Your Next Trip

 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

What are your must haves when you travel?

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

Let me know!

 

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

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

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

 

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Your Liver and Detoxification What You Need to Know

Liver Detox: What You Need to Know 

 

The liver is the largest organ in your body.  A healthy liver can neutralize 99% of toxins on the first pass through. Yes, toxins can pass through the liver more than once.  If your liver becomes damaged the toxin levels can increase x10!

Your liver goes to work detoxing when you are asleep. If you have difficulty sleeping and wake up always around the same time at night it could mean that your liver is working harder than it should.  

Everyone talks about “doing a detox” or a “liver cleanse”.  Once you read this article you will realize that doing a short- term detox for the liver probably isn’t going to be very effective in the long run. Dietary changes and key nutrients are critical daily.  Your liver filters toxins that will end up as waste via the bowels or the urine but you also have other detox pathways that should be supported as well.  You need all of them to function properly. 

The Two Phases

A toxin is anything that creates harmful effects to your body.  Your liver disassembles toxins and does this in a two- stage process.  Most toxins are fat soluble and they need to be in a water- soluble state to be eliminated from the body.  It is important that both detox phases are working.  For instance, phase 1 may break these toxins down but if phase 2 cannot bind these toxins to other things to make then inert and then eliminate them then these broken-down toxins can be harmful. 

 Your liver’s two phases of detox can detox chemicals such as pesticides and herbicides, heavy metals, food additives, toxins from the GI tract, drugs/medications, metabolic waste products and used hormones and neurotransmitters. As you can see some of these toxins are endogenous and others are exogenous.

What Can Impact the Liver Detox Pathways

  • Stress! This alone can shut down detoxification
  • Aging: Decreases detox enzymes
  • Meds such as benzodiazepines, antihistamines and stomach acid secretion blocking drugs inhibit phase 1.
  • Grapefruit juice inhibits phase 1. (some medications should not be taken with grapefruit juice for this reason)
  • Heavy alcohol use/abuse
  • Long term medication use
  • Standard American Diet-a diet filled with hormones, antibiotics, rancid oils, excess sugar etc..
  • toxins from water, cleaning products, skin care products, plastics 
  • lack of fiber in the diet 

Signs Your Liver Isn’t Working the Way It Should

 

  • Sensitivity to chemicals, tobacco smoke, perfume, cleaning products
  • Pain between shoulder blades
  • Stomach upsets when eat greasy foods
  • Greasy, shiny stool or see oily droplets with stool
  • Motion sickness, morning sickness
  • Light or pale colored stools
  • Headaches over the eyes
  • Gallbladder attacks
  • Bitter taste in mouth after meals
  • Sick easily after drinking wine
  • Easily hung over
  • Pain under right side of rib cage
  • Varicose veins, hemorrhoids
  • Artificial sugar consumption esp. NutraSweet/aspartame
  • Chronic Fatigue or fibromyalgia

Phase 1 of Liver Detoxification

  • Phase 1 is called the Cytochrome P450 pathway. This is made up of a group of over 50 detox enzymes that are induced when there is exposure to a toxin.
  • These enzymes will then convert these toxins from fat soluble to water soluble.
  • Issues can arise if you have either an over active or under active phase 1.
  • If your phase 1 is underactive, your risk of liver disease increases
  • Phase 1 will always create some free radicals.

Signs You Have an Under Active Phase 1

You have an intolerance to caffeine, perfumes or environmental chemicals. For instance, you can’t tolerate more than a cup of coffee or you feel jittery. You are sensitive to chemical and perfume smells and they may give you a headache, skin rash or affect your breathing.  Some people who smoke may not be as affected as those with an underactive phase 1. These people who smoke may have lung issues much sooner than those with a healthy phase 1. Part of this is due to genetics, but diet and lifestyle also play a large role.

These are signs that you may have a weak phase 1, meaning that you are not fully breaking down your toxins.  Those with an underactive phase 1 may also have issues detoxifying alcohol. 

Signs You Have an Over Active Phase 1

These are the people that tell you they can drink caffeine all day and are not affected. They may even have coffee right before bed and can still go right to sleep.  These people tend to have an over active phase 1 and an underactive phase 2.

 

Foods to Eat to Get a Sluggish Phase 1 Moving

  • Cruciferous vegetable such as broccoli, Brussel Sprouts and cabbage.
  • Oranges, tangerines
  • Dill seed and caraway seed
  • Foods that contain B vitamins (or take a B complex), Vitamin C, Vitamin E, Iron and magnesium
  • glutathione (best source is grass fed why protein powder) which is a potent antioxidant
  • SOD (Superoxide dismutase) an antioxidant enzyme in the body but you can also consume foods rich in copper, zinc, and manganese to help boost SOD. These foods include crimini mushrooms, steel cut oats, green beans, white basmati rice, asparagus, sesame seeds, strawberries, and pineapple.
  • Flavonoids-think eat a rainbow of colorful fruit and veggies

If your phase 1 is over active, you can use calendula and turmeric to slow it down. 

Phase 2 of Liver Detoxification

This phase joins the toxins into pairs with a compound for it to be excreted by the body.  What it joins with depends on the pathway of which there are 6.  The methylation pathway, sulfation pathway, glucuronidation pathway, glutathione pathway, acetylation pathway and the amino acid pathway. 

Typically when problems occur in phase 2, it is underactive and it is not common for this phase to be overactive.

1. Methylation Pathway

This pathway detoxes estrogens, some neurotransmitters, histamine and some toxic metals. 

To support this pathway, opt of a methylated B complex product, along with foods such as eggs, beans, fish, onions, garlic, grass fed dairy and grass fed organic meat, leafy greens.  Also include adequate amounts of protein and magnesium.  (Majority of people will need to supplement with magnesium)

Having a poor functioning methylation pathway can lead to degenerative diseases such as dementia, cancer and CVD.

2. Sulfation Pathway

This pathway detoxes bile acids, some neurotransmitters, some medications and chemicals and some hormones such as estrogens, testosterone, and thyroid hormone. 

To support this pathway, consume egg yolks, onions, garlic, cruciferous vegetables and grass fed, organic dairy

3. Glucuronidation Pathway

This pathway detoxifies some common medications such as aspirin, acetaminophen (Tylenol), morphine and diazepam (Valium) as well as food additives and some hormones.  Fluoride, aspirin and a medication called Probenecid (used for Gout) can suppress this pathway.

Support this pathway by adding in SAMe and calcium D-Glucarate

4. Glutathione Pathway (GSH)

GSH is a powerful antioxidant found in the mitochondria of every cell and is a powerful detox agent.  In the liver it conjugates up to 60% of the toxins in the bile. High toxin levels and/or extensive fasting can deplete your GSH levels.  If you are deficient in zinc, selenium, B2 or B6, this can inhibit this pathway.

GSH will help to detoxify the body from some medications, nicotine, bacterial toxins, toxic metals, ethyl alcohol and more. 

Add in grass fed whey protein powder, sulfur rich foods such as egg yolks, onion, garlic and cruciferous vegetables, and vitamin C rich foods such as peppers and citrus.     

5. Amino Acid Conjugation

This pathway detoxes aspirin, nicotinic acid, plant fatty acids and Benzoate.  This pathway can be inhibited by a low protein diet.  This pathway may function poorly if you have alcohol related liver issues, hypothyroidism, chronic arthritis, excessive chemical exposure, hepatitis, or carcinomas. 

Support this pathway by increasing the amount of protein you consume. Ideally sources that contain glycine, taurine, glutamate and arginine. Grass fed Whey or bone broth are good options to add in. 

6. Acetylation Pathway

This pathway detoxes sulfa drugs, other medications, serotonin, histamine, choline, caffeine and tyramine. 

This pathway is dependent upon Vitamin C, Vitamin B12 and Vitamin B5.

 

How do you know which pathway you should address?  The odds are you may have more than one pathway that is being inhibited. It is important to add in the needed supplements and consume a whole food, healthy diet.  There are supplements that contain herbs, vitamins and minerals that support both phase 1 and phase 2. 

Why Detoxification is So Important

Your body is constantly detoxifying and ridding itself of harmful substances.  Your health is so dependent upon the effectiveness of these detox pathways. Just one phase or one pathway not functioning properly can lead to health issues. 

And it can lead to not only physical health issues but mental health ones as well. Your body can accumulate toxins in your fatty tissues for years. This isn’t just that belly or hip fat, but also the fat in your brain and endocrine glands.  Toxin accumulation can lead to brain dysfunction, hormonal imbalances, exhausted adrenal glands, early menopause and premature aging. 

While the body is a detox machine with its various pathways, modern life can place a burden on these pathways causing a toxic overload where the body cannot keep up.  Our bodies were not made to handle the constant attack of toxins coming at us daily from our food, water, air, soil, body and household products. 

The liver is a very important detoxification organ, but remember that it is not the only detox system that you have.  Other pathways include the respiratory system, gastrointestinal systems, urinary, skin and lymphatic system. 

Try to reduce the burden placed upon your liver (and other detox pathways for that matter)d.  Avoid eating and drinking out of plastics and don’t ever microwave food in plastic. Also, don’t put plastic containers in the dishwasher, and instead wash these by hand.  Switch over to a filtration water system for your home and take water with you when you are out and about.  Read labels so that you can avoid many food additives, chemicals, dyes and artificial sugars.  Purchase organic as much as you can and opt for grass fed meats and dairy.  Reduce or eliminate caffeine and alcohol. 

Because it can be expensive and difficult to know what supplements you need, I like a product called Detoxification Factors Phase 1 and Phase 2 by Integrative Therapeutics and this can be purchased via my online apothecary fullscript.com 

Bottom Line: You cannot avoid all the toxins that you are exposed to unless you want to live life  in a bubble, but you can reduce exposure by addressing the toxins you have control of. By getting adequate amounts of exercise and movement into your life, using relaxation and stress techniques, choosing safe products and eating a whole foods diet along with targeted supplementation, you will be supporting all your pathways by limiting the toxic burden placed upon them. 

Sources

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

http://www.gilbertssyndrome.com/detoxification.php

https://www.hindawi.com/journals/jnme/2015/760689/

 

 

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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Fluoride’s Impact On Your Health

Fluoride and It’s Impact on Your Health

glass of water

 

Myth: Fluoride is Safe

 

On January 25, 1945, Grand Rapids Michigan became the first community in the US to fluoridate the drinking water to prevent tooth decay.  What was not realized by citizens at the time is that fluoride is now considered a neurotoxin and can have many negative health effects from ingesting it. 

Fluoride is found in water, processed beverages, toothpaste and some medications.  Many of us are led to believe not only that fluoride is harmless but that we also need to consume it.  Fluoride is found naturally occurring in some areas and can lead to naturally high fluoride levels in some water supplies. However, just because fluoride may be there naturally, does not mean it is safe. Fluoride is for the most part added to the water supply and is not a naturally occurring ingredient.

Most countries do not add fluoride to their water, including 97% of western Europe.  In the US, more than 70% of the water is fluoridated.

Findings

toddler boy

Research is showing that children being exposed to fluoride can have various health effects.  Fluoride is now being associated with ADHD and other mental disorders.  A study looked at 4-17-year old’s and data was collected in 2003, 2007 and 2011.  They found that water fluoridation in 1992 significantly positively predicted the prevalence of ADHD in 2003, 2007 and 2011. The states that have heavily fluoridated water also have high ADHD levels. 

Not only may it be causing ADHD in your child.  But it is impacting our health in many other ways as well. 

There is evidence that fluoride impacts the thyroid gland.  It has been found that there are higher rates of hypothyroidism in areas of fluoridated water.  Fluoride has been shown to block the uptake of iodine which is necessary for adequate thyroid function.

Fluoride has been shown to have lack of effectiveness in preventing tooth decay. The CDC claimed that dental caries declined in the second half of the 20th century but they did not mention that this happened in all western nations, regardless of whether they had fluoridated water or not.  Most of these countries they looked at did not have fluoridated water. Dr. Mercola, in his article “You’re still told fluoridation prevents tooth decay, but science proves otherwise” sites various examples of countries that have eliminated fluoridation yet rates of cavities continues to decline. 

What Fluoride Can Do to Your Health

 

  • Linked to the lowering of IQ in children
  • It accumulates in the body over time so even though you may ingest small amounts, this builds up over years and can contribute to health issues. (think of that small amount of toothpaste that gets swallowed, not just one time…)
  • Kidney disease
  • Cause calcification of the pineal gland (pineal gland is responsible for melatonin production) hint: sleep issues?
  • Arthritis
  • Bone disease
  • Ulcers
  • Infertility
  • Discoloration of teeth
  • Hypothyroidism (can block iodine uptake)
  • Disrupts the immune system
  • Uterine cancer
  • Cause ADHD symptoms

Where Fluoride is Found

toothpaste-

  • Toothpaste
  • Fluoride mouth rinse
  • Fluoride treatment from dentist office, applied topically to teeth (this may be the only benefit to using fluoride)
  • In your water
  • Medications such as Cipro (antibiotic), Flecainide (used to treat arrhythmia), Niflumic Acid (used for joint and muscle pain), Voriconazole (for fungal infections). These meds contain organofluoride which metabolizes into fluoride.
  • Processed drinks (that use fluoridated water to make their products) such as sodas, juice, sport drinks and some beers
  • Some dry infant cereals (more info at www.fluoridealert.org)
  • Teflon pans
  • Canned soups

Ways to Minimize Fluoride Exposure

cooking pot

  1. Switch to different cooking pots and pans such as cast iron, ceramic, glass, stoneware and stainless- steel cookware.
  2. Look for a toothpaste that does not contain fluoride. Just because it is a “natural” brand, does not mean it does not contain fluoride. The two that I like (no affiliation) are Revitin www.revitin.com  and Earth Paste www.earthpaste.com
  3. Use a fluoride filter system. I like the Berkey as it is cost effective and easy to use. (you will need to purchase the fluoride filter). (again, no affiliation) www.berkeyfilters.com
  4. Cut down on the processed drinks. You don’t need these drinks in your diet for many other reasons but this is one more good reason to avoid juices, sodas, plastic bottled waters and sport drinks. As for the beer, I will leave that one up to you. 

How to Flush out Fluoride

sushi roll

Dr. Mark Sircus states that chelation will not work to remove fluoride from the body and that the only method is to load the body with iodine as this will displace fluoride from cell receptors and will flush the fluoride out in the urine.  You can get iodine from seaweeds such as nori, wakame, kelp or dulse. Seafood such as salmon, lobster, scallops, cod and shrimp are also good sources of iodine. Foods that contain iodine, but in lower amounts, include cranberries, potatoes, strawberries and navy beans. 

If you decide to detox from fluoride, you should work under the care of a holistic professional as the detox may trigger some symptoms such as headaches, agitation and heart palpitations as the fluoride is being released.  In addition to that, most during the detox will also need additional liver support and nutritional support. 

If you are not sure if your water is fluoridated, request a water report from http://www.ofmpub.epa.gov

 

Bottom Line: You do not need to consume fluoride and in fact should avoid it as much as you can. If you have ADHD or hypothyroidism (or any of the above-mentioned health issues for that matter), consider the fluoride in your diet as a contributing factor. Minimize your exposure and detox safely under the guidance of a professional. 

 

Sources

http://www.thelancet.com/journals/laneur/articles/PIIS1474-4422(13)70278-3/fulltext

https://ehjournal.biomedcentral.com/articles/10.1186/s12940-015-003-1

http://www.newsweek.com/water-fluoridation-linked-higher-adhd-rates-312748  

www.fluoridealert.com

http://articles.mercola.com/sites/articles/archive/2013/01/20/fluoride-denialism.aspx

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3890436

https://www.hindawi.com/journals/tswj/2014/293019/

http://drsircus.com/medicine/iodine/iodine-protects-fluoride-toxicity#_edn3

 

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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Spring Cabbage Slaw Salad

Spring Slaw

I love cabbage so I am always tweaking some dressings for a coleslaw blend. 

spring slaw 2

Ingredients

  • 4 cups of cabbage (I buy a bag of shredded cabbage or coleslaw mix)
  • 2 cups of shredded carrots (I buy organic shredded carrots)
  • 1 bunch org. cilantro chopped
  • 1 bunch org. parsley chopped
  • ½ cup slivered almonds
  • ¼ a red onion diced

Dressing

  • 6 T. EVOO
  • 4 T. Apple cider vinegar
  • 1 T. raw local honey
  • 1 t. Dijon mustard
  • Dash s/p

Directions

  1. Place all salad ingredients into a large bowl.
  2. Whisk together all the dressing ingredients and pour over the cabbage blend. Mix well. Refrigerate until ready to serve. 
  3. Adjust dressing to suit your taste-double amount if desired.

Note: can also add avocado slices at end. Add in protein to make it a meal

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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Cleansing and Detoxing for the New Year

 

Cleansing or Detoxing for the New Year?

ginger-1714106_640

I don’t recommend detoxes not cleanses  to the general public.  On an individual basis, someone may need a targeted detox/cleanse for a health condition that they may have.  For instance, does someone have congested lymph nodes, did they go through chemotherapy or were they recently exposed to chemical compounds?  Detoxes tend to be very restrictive and thus difficult to maintain and when they go off the detox, they tend to go back to old/bad eating habits-nothing learned, nothing gained. 

I feel that people are wasting their money on detox packages that you see in every health store and on line especially now at the beginning of a new year.  They contain a bunch of herbs and mostly fiber.  Do they have the right number of herbs and the right part of the herb?  And what are they trying to detox and what organ are they detoxing?  Most people don’t know what they are really doing and it really should be done only with guidance.

What is the detox teaching you?  So, you drink shakes and take a bunch of pills for a month-then what?  Do you just go back to your old eating habits? 

A 2009 investigation found that not a single company behind 15 detox supplements could supply any form of evidence for their efficacy.  These brands could not event tell you what these products were “detoxing” from the body.  (http://archive.senseaboutscience.org/data/files/resources/48/Detox-Dossier-Embargoed-until-0001-5th-jan-2009.pdf)

Your Body and Detox

Your body has many detox pathways. In a healthy body these pathways are running smoothly. However, because of the environment we live in, the food we eat, the polluted air and water and mineral deficient soil, our pathways can become overburdened.  What’s the answer?  It’s not in a box.

If you want to detox your body daily, you need to change your diet and start eating fiber rich, nutrient rich foods. That includes adding in fresh, organic fruits, vegetables and herbs into the diet.  It does not mean drink smoothies all day long.  Feed your body well instead.  While some cleanse plans include whole organic fruits and vegetables, and can be supportive, ask yourself what are you trying to detox? What is your goal?  And more importantly, what is your plan after the cleanse is over?  And lastly, as you know yourself best, is it healthy for you to fast, skip protein, eat very low calorie, etc.. for the cleanse. 

Most people that want to do a detox are eating the standard American diet.  The worst thing they could do then is fast, or limit their food intake and types of foods. This can put them on a blood sugar rollercoaster (if they aren’t already on it from the standard American diet) and increase nutrient deficiencies. 

Bottom Line

Save your money and skip the detox kits and supplements and visit your local organic produce aisle instead. 

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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Potato Diet. Should you try it for Weight Loss?

The All Potato Diet: Should you Try it for Weight Loss

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

potato-2

Its seems at the start of each new year, people resolve to lose weight and try all sorts of crazy diets to achieve this goal.  Someone recently just started this diet after hearing about someone being on the “all potato” diet for one year and losing a large amount of weight.  He asked me what I thought.  Here are my thoughts on the All Potato Diet. 

What is the Potato Diet?

The potato diet is a mono diet in which you eat only potatoes.  Most people will try it for a month and others have touted to lose weight by following the potato diet for up to a year. 

Should you Try it?

  I don’t recommend any diet that has you eat just one food. I also don’t recommend most cleanses, juice fasts and detox diets either. (hint: start with getting the hang of eating a healthy whole foods diet first)

 Here are Some Reasons why you Should Avoid the Potato Diet

potatoes-1

  • Difficult to maintain and sustain. This is a bland and boring diet. How long can you go eating only potatoes?  At some point, for most people, one is going to give in and eat other foods.  When this happens, the odds are that you won’t be making the healthiest food choices. 
  • Low in Protein. For men, this type of diet is too low protein. For many women, this diet is also too low in protein.  Eating 5 potatoes per day is only going to give you around 20 grams of protein.  The average sedentary male needs 60 grams or more per day and the average sedentary female needs around 45 grams per day or more. Trying to meet your protein needs via potatoes, well let’s just say that ends up being a lot of potatoes and a lot of calories.  So, while you may lose weight eating only potatoes, how much muscle mass are you going to lose as well?
  • Nutrient deficient: Eat only one type of food for any length of time and you are bound to have some vitamin and mineral deficiencies. To obtain the needed macro and micro nutrients necessary, you need to eat a balance of proteins, carbs and fats along with a plenty of vegetables that contain phytonutrients.  We need fat for healthy brain function so unless you are putting grass fed butter on that potato, you may lose weight but you may end up with mood issues, brain fog and forgetfulness.  Is it worth it?
  • Crash dieting: How many calories are you consuming on a potato diet? If your calories count is too low, your body will then go into starvation mode and to hold on to its fat mass your metabolic rate will slow down. That means weight loss will slow down and may eventually come to a halt. 
  • Not Sustainable: What happens when you go back to eating real food? Now you transition from a mono, low calorie diet and switch back to your old ways of eating:  Your metabolic rate has slowed down so now when you eat you will gain what was lost at a more rapid pace
  • Potatoes are a GMO crop: Unless you are only eating organic potatoes, not only is this diet nutrient deficient but now you are filling your body up with toxins. Glyphosate has been shown to disrupt the gut microbiome.  A healthy gut microbiome has been associated with maintaining a healthy weight while disrupted gut health has been associated with obesity. 
  • What was your diet/health like prior to the potato diet? The odds are if you are trying such a drastic crash diet, your diet prior to this was not good either.  Most overweight people are calorie sufficient but nutrient deficient.  Now you go on a very restrictive diet which only compounds the problem further.  Most people have other health issues in addition to the added weight, such as insomnia, fatigue, mood issues. Consuming a nutrient deficient diet such as this will not help these additional issues. 
  • What did the diet teach you? If you eat a potato diet and then go back to eating processed, sugary, starchy foods as the main component of your diet, what have you learned about eating healthy as a way of life? Nothing!  Instead get the education you need to change your habits to lose weight gradually on a diet that you can sustain. 

 

Benefits to Eating Potatoes

Potatoes are a great addition to your diet, they just shouldn’t be the only part of your diet.  Potatoes contain B6, potassium, copper, vitamin C, manganese, fiber, B3 and pantothenic acid.  They contain phytonutrients and have antioxidant activity.  They also contain blood pressure lowering compounds.  So, add them into your diet (just not in the fried form please) but keep it balanced!

What to do Instead to Lose Weight

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Instead get the help of someone who can evaluate your current eating patterns (food journal) and your health issues.  Gradual weight loss is best with a plan that leaves you feeling full, satisfied and one that is doable and sustainable for you. That is why most diet plans and diet books don’t work; because they aren’t individualized to meet not only your personal health needs but considers lifestyle factors as well. 

While we can live on a low carb diet but we cannot live on a diet that is void of protein and fat. Side effects will occur. Therefore, a balanced diet is best.  Start your day with protein and fats, and increase the number of carbs throughout the day so that your dinner contains most your carbs.  This can look like a green protein smoothie for breakfast, a large salad for lunch with added protein and homemade salad dressing, snacks of handful of nuts or nut butter with fruit, then dinner of a protein source such as wild caught salmon (good source of fats too) with a side of vegetables and sweet potatoes.

Sources

http://nymag.com/thecut/2016/08/mono-diet-potato-diet-penn-jillette.html

http://nymag.com/thecut/2016/05/weight-loss-metabolism-slows-down-hunger-increases.html

http://fortune.com/2016/01/14/genetically-modified-potatoes/

 http://drpompa.com/additional-resources/health-tips/the-dangers-of-glyphosate-an-interview-with-dr-stephanie-seneff

https://www.scientificamerican.com/article/how-gut-bacteria-help-make-us-fat-and-thin/

https://www.whfoods.com/genpage.php?tname=foodspice&dbid=48

http://www.howmuchprotein.com/foods/potato/

http://time.com/4374959/protein-health-benefits-nutrition/

 

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, 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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