Food Coloring and Dye Sensitivity in Your Child and the Association with Behavioral and Mental Health Issues

Food Coloring Sensitivity Symptoms: Could This Be Your Child?

cupcake

Could your child’s physical, mental, behavioral and emotional symptoms be connected to food colorings and dyes added to processed foods that are a part of your diet.  Typically, these children start showing symptoms around age 1 when foods are being introduced into the diet. 

Years later and many medications later parents are struggling to figure out what is causing all these issues.

Food dyes and colorings has been a controversial subject since pediatrician, Dr. Benjamin Feingold published his findings in the 19070’s and noted the link between hyperactive behavior and dyes.  But scientists and the government are not in consensus. Some studies do not state that these dyes cause behavioral issues but do state that dyes may contribute to making ADHD symptoms worse.

In 2004, the results from 15 studies concluded there was a modest worsening of behavior when children with ADHD consumed foods with synthetic dyes.  Since then the European Union commissioned 2 studies to clarify the situation.  The results were convincing enough that the European Union passed a law requiring a warning on foods that contain one or more of the suspicious dyes. 

What did the U.S. do? They decided it is up to our government to decide when these dyes cause harmful effects.  Thus, our products carry no warning label for parents.  For some children, they may be extra sensitive to even very small amounts of dyes and colorings. 

As a parent, you know your child best. If 8 or more symptoms below sound like your child, try a 2- week elimination of all dyes and colorings from your child’s diet.  The worst thing that can happen is that your child will eat a healthy nutritious diet for 2 whole weeks minus many of the processed junk food on today’s shelves. 

Food Dyes

cereal fruit loop type

  • Red 40 (this has been associated with aggressiveness and impulsive behavior in children, hitting, biting, kicking, tantrums)
  • Yellow 5 (most often associated with insomnia, hyperactivity and learning disabilities)
  • Yellow 6
  • Red 3
  • Blue 1
  • Blue 2
  • Green 3
  • Annatto (a natural food coloring)
  • Carmine (a natural food coloring)

Signs Your Child’s Behavior Could Be Related to Dyes/Colorings

child holding ears

  • Hyperactivity (the H in ADHD)
  • ADD symptoms (inability to focus, inattention)
  • Sleep issues
  • Mood swings (can be in a span of one day, several hours…)
  • Violence, aggression (i.e.: in kids; spitting, biting, kicking, growling, tantrums that can last an hour or longer)
  • Lack of impulse control (disruptive, interrupts when someone is speaking, excessive talking, difficulty in transitioning from one task, one activity to another)
  • Headaches, stomachaches, vomiting
  • Bed wetting, well past toilet trained age
  • Skin ailments such as eczema, hives, unexplained rashes
  • Breathing issues such as asthma
  • Compulsive: picks at his or her skin, repeats certain actions, pulls out his or her own hair, or eyebrows.
  • Not consistent: for instance, you think it could be due to sugar, but one day he eats sugar and he is fine and another day he eats a sugary food and he is off the wall with his behavior. In this case, it may not be the sugar!
  • Headbanging as a toddler, typically started when foods were introduced into the diet when an infant or toddler. Headbanging typically stops around age 3 once the child is larger with more weight on his body to “handle” the amounts of dyes in foods.
  • Has a diagnosis of Sensory Processing Disorder
  • Sensitive to bright lights, loud noises.
  • Frequent bouts of crying
  • Sensitivity can continue into adulthood and can be a cause for anger, depression and aggression

If you identify with one to three or four items on this list, it may not be a dye/coloring root cause.  Still it cannot hurt to remove dyes and colorings from the diet for 2 weeks to note any changes.  Most children that have a dye/coloring reaction identify with 8 or more on this list. 

The Good News

Manufacturers are listening to parents. Many have removed or are in the planning stages of removing dyes from their products.  Kraft has removed dyes from some, not all, of their products.  General Mills has removed dyes from Trix and Yoplait go-gurts.  Chick-fil-A removed yellow #5 from its chicken soup, Frito lay has removed dyes from Lay’s seasoned and kettle cooked chips, Sun Chips and Tostitos, and Pepperidge Farm removed dyes from Goldfish Crackers.  Please note that Goldfish contain annatto which is a natural food coloring and some children are sensitive to this. 

What to Do If You Suspect a Food Dye/Coloring Reaction in Your Child?

The first thing to do is to start clearing out your home of all foods that contain dyes and colors. This is a big task as it will require you to read labels on everything. Dyes and coloring are added to foods you would not think of such as your jar of pickles.  Some more obvious foods include cereals, processed American cheese and colored beverages. It is not just in that rainbow-colored cupcake icing, m and m’s, skittles or starbursts but it can be hidden in salad dressings, crackers, chips, soups and much more.

Once you have cleaned out your pantry, then it is time to shop.  Go when you know you have the time to read labels and plan for more than an hour in the store. Once you get the hang of products that are safe and your child likes, the process will become easier. 

Your child can also react to food dyes in toothpaste, vitamins and medications!  Don’t forget to check these products too.

What ends up happening is that these children exceed the safety limit due to overconsumption of foods with dyes and colorings.

If you do not see any significant positive changes within the 2 weeks, this may not be the root cause.  If this symptom list still sounds like your child, you may want to then explore a preservative free diet and look for labels that contain sodium benzoate (to start) which has been linked to hyperactivity in children. 

Is It Impacting Your Child’s Gut Health?

Unfortunately, I cannot find any direct links or studies showing that a sensitivity to artificial dyes and colorings could impact gut health.  However, just because the information is not out there, does not mean it does not exist.  If food sensitivities, such as one to dairy or gluten can cause leaky gut syndrome then at this point I must believe that a dye sensitivity can do the same. 

What this means is that once you remove these suspected foods and have a routine with your new diet, the next step is to address gut healing.  I like to do this with a product called Restore along with fermented foods and other targeted supplements if necessary. 

What to Do Next

If removing artificial and natural colorings did not help, don’t give up. Slowly remove other additives, removing only one at a time such as:

  1. Benzoates (in juices, soft drinks, syrups, meds)
  2. Sorbates (in margarine, dips, cakes, fruit products)
  3. Sulphites (in dried fruits, fruit drinks, sausages and more)
  4. Nitrates (processed meat products)
  5. Propionates
  6. Flavor enhancers (MSG 621 and others in the 600 range)

For a more complete list of possible additives that your child may be reacting to, go to fedup.com.au and use that as a good resource to guide you. 

Bottom Line: Your child does not have to suffer. Work with a holistic nutrition professional to help you figure out the root cause for your child’s behavioral, mental and emotional issues. 

Did removing dyes from your child’s diet make a difference? If so I would love to hear from you!

 

Sources

  1. https://www.scientificamerican.com/articles/does-artificial-food-coloring-contribute-to-adhd-in-children/
  2. http://articles.mercola.com/sites/articles/archive/2014/05/22/artificial-food-dyes.aspx
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3441937/
  4. http://www.huffingtonpost.com/laurie-david/post_1891_b_843577.html
  5. http://www.fedup.com.au/factsheets/symptom-factsheets/head-banging
  6. http://www.happymothering.com/02/health-2/nutrition-health-2/beyond-allergies-why-food-dyes-may-cause-child-behavioral-problems/
  7. https://cspinet.org/eating-healthy/ingredients-concern/food-dyes/testimonies
  8. Dorfman, K. (2013) Cure Your Child with Food. NY: Workman Publishing Group

 

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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Consuming Soy and it’s Dangers

Vegetarian and Vegan Diets:

What you need to know about Soy in your diet

soy-beans

If you avoid foods with a face, you may end up consuming a lot of soy to meet your protein needs. While not all soy is bad, the type that most Americans eat is not the healthy type of soy and it may be doing more harm than good for your body. 

What Type of Soy to Avoid/Minimize in your Diet

  • Processed soy products such as soy burgers and hot dogs
  • Soy protein powder
  • Soy infant formula (if you can)
  • Soybean oil (use avocado, EVOO, coconut)
  • Soy cheese (use grass fed, raw cheese , goat cheese or avoid)
  • Soy nuts (eat tree nuts if you can tolerate)
  • Soy milk (drink nut milks, coconut milk)
  • Tofu (most of it is GMO and many lack the enzyme to digest this unfermented soy food) (6 )
  • Soy nut butter (try nut butters or sunflower butter)
  • soy sauce (use coconut aminos instead)

Much of the soy that is consumed in the U.S. comes from packaged and processed soy products. You may be even consuming more soy than you realize since soy is cheap and has been added to many processed packaged foods.  (3)

Soy is used as an oil, as a thickener, flavor enhancer, stabilizer, preservative and a filler. (4)  If you are eating processed foods, the odds are you are eating processed soy.

School lunch programs even add soy to their hamburger patties. Studies show that soy may not be good for a growing and developing child. (5). Have your child bring a lunch from home instead.

What You Need to Know About Soy

soy-no

The forms I mentioned above are unhealthy for various reasons, such as;

  • Soy is high in oxalates. (2) While there are other foods that are high in oxalates as well, many vegans/vegetarians consume soy daily and multiple times per day. A buildup of oxalates can interfere with the body’s metabolic processes and can contribute to autism, ADD, COPD, asthma, cystic Fibrosis, vulvodynia, AI disease and low thyroid. (1)
  • Soy is a GMO crop. This means that the crop has been engineered to withstand spraying of roundup on the crop. When you consume processed soy products you are consuming GMO’s. (Roundup-also called glyphosate-can lead to leaky gut syndrome, and can disrupt the endocrine system.) (1)
  • Aluminum and arsenic have also been found in GMO soy. (1)
  • Soybean oil is high in omega 6’s. While we need omega 6 fatty acids, we consume too many which leads to inflammation in the body. (7)
  • Soy contains isoflavones that function as endocrine disruptors. These isoflavones which are plant compounds can activate estrogen receptors in the body. (7)
  • Soy isoflavones can also cause breast cancer. Studies are conflicting on the pros and cons for breast health. (3)
  • Soy can impair thyroid function. The isoflavones found in soy can function as goitrogens which are substances that can interfere with thyroid function. (3).
  • Soy formula for babies is low in fat and babies need fat. Soy formula is also too high in manganese and this can lead to ADHD symptoms.  It is also high in aluminum.  (1) Think about it, you are also giving your baby a high amount of genistein (an isoflavone) which can impact your child’s hormones down the road.  (5)
  • The phytoestrogens can also contribute to andropause in men (7)
  • Because of the excess estrogen from a diet filled with processed soy, it can contribute to estrogen dominance in women and PMS symptoms along with breast cancer, PCOS, cervical cancer and other hormone imbalance disorders such as girls reaching their menstruation as an early age. (4) . These hormone properties are from genistein which is the main isoflavone found in soy.  (5)
  • Introducing compounds that mimic estrogen could upset the body balance and may lead to long term impact on behavior and brain chemistry. (5)
  • Soy products can cause vitamin B12 deficiency. Soy contains B12 analogs.  These analogs block the uptake of true B12 so your needs actually increase.    But these B12 analogs cannot be used by your body the way it would use real B12. (6) 

What Type of Soy Can You Eat?

tempeh food bowl

Types of Soy to add to your diet

  • Fermented soy is a great choice. But even so, this should not be the bulk of your diet.  Even fermented soy will contain isoflavones: add in tempeh, miso and natto. Even fermented soy can be GMO so be sure to check the label and purchase organic (4). Fermented foods contain probiotics which a healthy gut needs.
  • Soybeans in whole form are rich in micronutrients and can be a good source of plant protein but don’t go overboard and make this your main protein source since soybeans are high in omega 6 essential fatty acids which can lead to inflammation if over consumed.

Bottom Line

You can still enjoy your soy-You don’t need to completely remove your favorite foods with soy in them (unless you have an allergy or food sensitivity to soy) but you should reduce the amount in your diet based on the reasons above and replace them with other healthy vegetarian food options. 

Opt for fermented non-GMO soy but still don’t go overboard and make it a small portion of your diet.  If you want to add in fermented foods, rotate your fermented soy with other options such as fermented vegetables, kimchi and fermented goat milk kefir or coconut kefir.  In the end, fermented soy has its benefits and processed soy does not.  Choose wisely.

If you are a vegetarian or vegan who eats a lot of soy and are confused about what to eat if you take soy out of your diet, give me a call and I can help you find the right options for you!

 

Resources

  1. https://people.csail.mit.edu/seneff/glyphosate/Seneff/Yale2015.pptx
  2. https://www.ncbi.nlm.nih.gov/pubmed/15998131
  3. https://authoritynutrition.com/is-soy-bad-for-you-or-good/
  4. http://www.globalhealingcenter.com/natural-health/5-ways-to-soy-upsets-hormone-balance/
  5. https://www.scientificamerican.com/article/soybean-fertility-hormone-isoflavones-genestein/
  6. http://articles.mercola.com/sites/articles/archive/2012/02/15/how-to-avoid-the-most-dangerous-side-effect-of-veganism.aspx
  7. Bauman, E. & Friedlander, J. (2014) Foundations in 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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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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Blood Sugar and your Mental Health

Blood Sugar Imbalance and its Impact on your Mental Health

roller coaster

Riding the blood sugar roller coaster day after day can impact your mental health.  The highs followed by crashes may accentuate the symptoms of a mood disorder.  Research has tied processed, refined sugar consumption to an increased risk of depression and can worsen the outcomes of schizophrenia. 

Blood sugar in the form of glucose is the basic fuel for all brain operation and activity.  If it is inadequate, mental health systems can start to shut down.  Glandular imbalances will result as the glands struggle to regulate the sugar level. This can cause symptoms such as high adrenaline which can look like anxiety, panic attacks or violence. 

Just by making tweaks to your diet you can improve your blood sugar regulation and your mental health.

The Impact of Blood Sugar Dysregulation on our Mental Health

By now, most of know that sugar and processed foods are bad for our heart, cholesterol and waistline.  But not as much attention is giving to what it does to our brain. 

Here is what Happens

bread pasta rice

  1. You eat a meal or have a drink with excess sugar. Say you start your day with a bagel, muffin or donut, or have cereal with milk, banana and some OJ.
  2. The pancreas releases insulin to bring glucose to the cells but because of the high amount of sugar, the insulin response is excessive
  3. About 2 hours later so much sugar has been put into storage that you now have low blood sugar and are feeling weak, shaky, brain fog, fatigue, change in mood (depression) and cravings
  4. The body responds to this as an emergency so it dumps adrenaline into the system. This causes anxiety, racing heart, irritability, anxiousness, panic, outbursts and more
  5. You reach for a processed carb or sugar product to get your sugar levels back up. Thus, the cycle begins again.

This cycle contributes to chronic inflammation in the body.  Chronic inflammation is not only associated with physical health conditions such as heart disease but also with brain function such as depression and brain fog. 

A surge of adrenaline is not always a bad thing. In prehistoric times if you were being chased by a wild animal you got a surge of adrenaline to run away.  Adrenaline prepares you for vigorous muscular activity.  It raises your heart rate and turns off digestion so now you are prepared for fight or flight.  In modern society it is not the wild animal that raises our adrenaline but instead the constant demands we put on our body such as stress from our processed, nutrient deficient, highly processed diet.

   Symptoms of Imbalanced Blood Sugar (highs and lows)

  • Fatigue, weakness
  • Abnormal weight (too high or too low)
  • waking after 2-3 hours of sleep at night and cannot fall right back to sleep
  • Dizziness
  • headaches
  • irritability if meals are missed
  • nervous habits
  • depression
  • anxiety
  • phobias
  • violent outbursts
  • Unable to concentrate (ADD)
  • Anti-social behavior
  • Crying spells
  • Nightmares
  • confusion
  • tightness in chest
  • constant hunger
  • tremors
  • obsessive compulsive behavior
  • poor word finding ability
  • brain fog
  • blurred vision
  • insomnia
  • cravings for sugar, sweets, soda, coffee, alcohol, refined carbs
  • fainting
  • cannot tolerate bright lights or loud sounds
  • joint pain
  • no appetite at breakfast, may wakeup feeling nauseous, skip breakfast
  • highs and lows/mood swings within a one day period

 

What Causes Blood Sugar Dysregulation (in addition to diet)

fast food burger

  • Standard American diet
  • Inadequate physical activity
  • Irregular eating patterns
  • Skipping meals
  • Eating imbalanced meals (meals with mostly refined carbs and little in the way of quality protein/fats)
  • Refined carbs (bagels, pasta, muffins, cookies, pastries, donuts, bread, rolls, etc.)
  • Gluten intolerance and other food allergies/insensitivities
  • Excess caffeine intake
  • Alcoholism
  • Endocrine disorders
  • Thyroid disorder
  • Stress
  • Excess blood sugar lowering medication
  • Insulin resistance
  • Birth control pills
  • Fructose

Physical Symptoms of Blood Sugar Imbalance

  • Darkened skin along jawline or neck (this occurs due to elevated insulin levels present with elevated blood sugar)
  • Extra abdominal fat-this can include fat on back, chest, sides of waist and shoulder blade area
  • Base of neck fat pad-this fat tends to be very inflammatory
  • Enlarged breasts in men (elevated blood sugar in men stimulates activity of enzymes that shifts testosterone to estrogen which promotes growth of breast tissue)
  • Note: you may not always see these physical signs

How to Balance Blood Sugar

balanced meal

Some foods that will help to balance blood sugar include almonds (very filling), quinoa (great substitute for rice), millet (it has a combination of fiber and phytonutrients), hummus (protein packed), avocado (filled with healthy fat), lentils (good source of protein) and walnuts (make a great snack with omega 3’s).

Consume foods that release energy slowly into the blood stream such as vegetables, berries, and nuts and seeds.

 

Treatment of blood sugar imbalances involves a combination of dietary and lifestyle measures that minimize the shock to the pancreas and the adrenal glands and stabilize carbohydrate metabolism.  It is better to address it now because highs and lows in blood sugar will eventually lead to highs only (meaning diabetes and insulin resistance)

  • Decrease the consumption of simple carbs and sugars, caffeine, alcohol,
  • Eat three meals per day and at least 2 additional snacks. DO NOT SKIP MEALS (once you have balance blood sugar then you can try intermittent fasting)
  • Provide a balance at each meal/snack of protein, complex carbs, healthy fats and fiber.
  • Eat foods closer to the form they are found in nature.
  • This can look like:

o   a protein smoothie with avocado and greens included for breakfast (skip the fruit or add in berries or ½ a banana)

o   snack on handful of almonds mid-morning

o   for lunch have chicken salad on a bed of lettuce (if you must have bread, opt for one slice only) with a Bubbies pickle and a side salad

o   mid-day snack on raw vegetables and hummus

o   for dinner have salmon, roasted sweet potato and a vegetable such as asparagus, broccoli or cauliflower. 

o   AVOID packages foods, sugary foods, artificially sweetened foods and drinks, refined carbs such as pasta and bread, white rice, dried fruits such as banana or apple chips and processed corn products

 

 

  Beneficial Nutrients

  • Protein: it is used to mitigate the symptoms of hypoglycemia because it can keep sugar stable while keeping metabolism high. Protein takes longer to be digested than simple carbs and this will prevent sudden drops and spikes in blood sugar levels.  The glucose from digested protein (and from complex carbs is released into the bloodstream gradually which helps to regulate blood glucose levels.)  Consume 2-4 ounces of animal protein or 4-6 ounces of plant protein at each meal. For snacks reduce the amount to half.  Protein amounts at breakfast can be slightly increased.  High quality sources of protein include grass fed meats, wild caught fish, bean/legumes and raw dairy. 
  • Cobalamin (B12): along with other B vitamins helps to convert consumed foods into glucose that can be utilized by the body.  Thus, a B12 deficiency can result in low blood sugar levels. Eating foods rich in B12 will help to increase energy levels by converting food into glucose.  In supplement form take 300 mcg. 3 times daily on an empty stomach.  Best forms include methylcobalamin, adenosycobalamin and hydroxocobalamin.  Most B complexes do not contain enough B12 so it is best to take an additional B12 supplement. Food sources include grass fed beef, lamb, chicken, wild game, organ meats, grass fed milk, cottage cheese and fish/shellfish.
  • Niacin (B3): It is needed to produce insulin.  It helps to promote proper digestion by helping with the production of stomach acid used in the metabolism of carbs.  It can also be useful for treating depression and anxiety associated with hypoglycemia.  Niacin will cause a “flush” within minutes of ingesting.  Food sources include fish, meats, peanuts, whole grains mushrooms, seeds, eggs and almonds. Supplement form take 100 mg. 2 timers per day with meals.  Check with your doctor. before taking, as it can interact with some medications.

 

Bottom Line:

just because you do not have diabetes does not mean you are safe from blood sugar ups and downs.  Balance your blood sugar by eating protein and fat along with your complex carbs.  Don’t skip meals and opt for a diet of 80% whole foods and 20% of your processed, junk food.  If you are suffering from any mental health disorder, this is a simple step to take. 

 

References

  1. https://www.psychologytoday.com/blog/where-science-meets-the-steps/201309/4-ways-sugar-could-be-harming-your-mental-health
  2. http://www.alternativementalhealth.com/conquering-anxiety-depression-and-fatigue-without-drugs-the-role-of-hypoglycemia-2/
  3. http://diabeteslibrary.org
  4. http://www.askdrmaxwell.com/hypoglycemia-causes-and-natural-treatments/
  5. http://articles.mercola.com/sites/articles/archive/2009/12/22/how-eating-sugar-can-cause-mental-illness.aspx
  6. Golan, R. (1995) Optimal Wellness. New York: Ballantine 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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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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Increase of Arsenic in a Gluten Free Diet

Going Gluten Free

The Increase of Arsenic in a Gluten Free Diet

By Karen Brennan, MSW, NC, BCHN, Herbalist

brown rice

 

You may opt to go gluten free for various health reasons.  Avoiding gluten means avoiding gluten containing grains which are wheat, rye, barley, and spelt (and oats if it does not say gluten free). 

Many people who avoid these grains substitute with gluten free products. While I don’t recommend this substitution due to the still high processed carb and sugar content, there are also other reasons to be concerned.

Are you Getting too Much Arsenic in your Diet by going Gluten Free?

wheat-with x thru it

 

Many gluten free products contain brown rice and or white rice.   It is not so bad if you consume brown/white rice from time to time but if you eat gluten free products daily, chances are, you are consuming a lot rice.

  Some of these products contain 90 times more arsenic than what is allowed in drinking water.  Even low levels of arsenic can contribute to headaches, fatigue, brain fog, digestive issues respiratory illness and more.  Arsenic is found in brown rice at higher concentrations than what is found in white rice. Organic rice will contain arsenic too. 

Rice is grown in flooded fields and it absorbs more arsenic from the environment than any other crop.  Arsenic is a chemical element found naturally in our environment.  It is present in our soil, water and air.  Organic arsenic is used in pesticides and fertilizers.  When used this way, the arsenic can stay in the soil for years after crops are harvested.  For example, much of the rice harvested in the US is grown on former cotton fields where farmers used arsenic based pesticides to control weevils. 

Who Should Watch Their Arsenic Intake

Arsenic can accumulate in your hair, skin, nails and even in your internal organs. 

  • Pregnant women
  • Children and infants
  • People who eat a lot of rice
  • People who are on a gluten free diet

Symptoms of Arsenic Toxicity

(from low level, long term exposure (i.e.: gluten free diet))

This is not an exhaustive list but some of the more common/frequent symptoms

  • Nausea
  • Stomach pain
  • Diarrhea
  • Numbness of hands and feet
  • Higher rates of skin, bladder and lung cancer
  • Increase in heart disease
  • Skin and nail changes
  • Fatigue
  • Brain fog
  • headaches

How to Know if You Have High Arsenic Levels

Just because you are on a gluten free diet doesn’t mean you require testing.  This should be determined on an individual basis and is between you and your health care provider. 

On average, there is 10-20 milligrams of arsenic in the average human body.  Exceeding these levels can contribute to health problems.

  • Arsenic 24- hour urine test: this is the preferred test
  • Raid Urine Spot Test: this test is not as accurate
  • Blood Test: this can be used in conjunction with the 24-hour test and do monitor levels
  • Hair Mineral Analysis: You can request this test on your own and have your holistic nutritionist or ND go over the results with you.

How to Reduce Arsenic in Your Diet

 

  • Rice, wine and fruit juices can contain higher arsenic amounts than other foods
  • Organic foods do not necessarily contain less since arsenic is found in the soil
  • Talk to your doctor about giving rice cereal to your infant: consider other foods as your baby’s first food. Babies should have no more than one serving of rice cereal per day.
  • Limit the amount of gluten free products you consume such as gf pizza, bread, pasta and so forth.
  • Alternate your grains: Learn how to cook and bake using other grains such as millet, teff and quinoa
  • Brown rice contains 30-80% more arsenic than white rice. This is because it still contains the bran and germ portion of the kernel which is where most of the arsenic concentrates. 
  • If you do use brown rice opt for basmati as it will contain less arsenic. For white rice, opt for basmati as well, to reduce exposure.
  • Rinse your rice before use. This can reduce 25-30% of the arsenic content.

Bottom Line

Eat a well-balanced diet. You don’t have to eliminate rice products entirely from your diet but instead mix it up with other grains and fruits and vegetables. For instance, if you always eat your burger and sandwich on a gluten free bun, try a lettuce wrap or paleo coconut wraps.  Instead of having rice as a side dish, have quinoa, cauliflower rice, teff or millet.  Instead of brown rice pasta try lentil or quinoa pasta.  There are many options!

Research shows that while chelation may be good to remove heavy metals it may not be as effective to remove arsenic.  Instead a dietary protocol including  mineral supplementation can help to remove arsenic.  Depending on your level of toxicity, it may take up to 2 years to reduce toxic levels. 

 

Recipes

Here are some a couple gluten free recipes that do not contain brown rice/Visit my blog page for many more recipes

 

 

Sources

http://theceliacmd.com/2015/03/arsenic-in-rice-the-gluten-free-diet-facts-and-tips/

http://www.consumerreports.org/cro/magazine/2012/11/arsenic-in-your-food/index.htm

http://drlwislon.com/articles/ARSENIC.htm

Haas, E.& Levin, B. (2006) Staying Healthy with Nutrition.  CA: Celestial Arts

 

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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10 Reasons Why you Should Add this Grain (Seed) into your Diet

Millet:  10 Reasons to Add this “Grain” to your Diet

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

millet grain

 

What is Millet?

It is a gluten free grain that is tiny in size and round and may be white, gray, yellow or red.  Technically millet is a seed not a grain but it is categorized with grains from a culinary perspective.  It is thought to have originated in North Africa and has been consumed since prehistoric times. 

What are the Benefits to Eating Millet?

  • Heart protective: The magnesium and fiber content is what makes this such as heart healthy grain. Since it also contains potassium it can aid in reducing high blood pressure. 
  • Lowers your cancer, heart disease and type 2 diabetes risk: Adding WHOLE grains (not processed grains) such as millet into your diet has been shown to lower your risk for certain cancers and heart disease and reduce your risk for type 2 diabetes.
  • Fiber content: Millet contains insoluble fiber which can help prevent gallstones. The fiber content is also protective against breast cancer.  Eating fiber rich grains also lowers the incidence of colon cancer.  Fiber in millet is ideal for lowering your LDL (your “bad” cholesterol).
  • Protective against childhood asthma: This is also due to the magnesium content. Studies have shown that children consuming a diet of whole grains (and fish) have lower incidence of asthma. 
  • Nutrient Dense: Millet is a good source of protein, copper, manganese, phosphorus, B vitamins and magnesium. One cup of cooked millet contains 6 protein grams, 41 carb grams 2.26 fiber grams, 1.74 fat grams and 207 calories. Of all the cereal grains, millet has the richest amino acid profile and the highest iron content. 
  • The magnesium content is also beneficial for migraines and high blood pressure
  • Contains plant lignans: These are converted by healthy gut flora in our intestines into mammalian lignans which is thought to protect against breast cancer and other hormone related cancers and heart disease.  
  • Can improve digestive health: Because of its fiber content, millet can aid with elimination and constipation as well as excess gas, bloating and cramping. It is the easiest of all the grains to digest due to its high alkaline ash content. 
  • Can aid with detoxification: Millet is rich in antioxidants which are beneficial in neutralizing free radicals.
  • Helps to fight fatigue: It is considered among the top foods to eat to fight fatigue due to its B vitamin, iron and macro nutrient content.

 

 

How Do I Cook with Millet?

Basic cooking method

  • Before you use your millet grain you should rinse it under running water to remove any remaining left over dirt and debris.
  • After rinsing, you can cook it as one part millet to two parts liquid such as water or broth. After it boils, reduce the heat to low and cover and simmer for roughly 25 minutes.  The texture cooked this way will be fluffy like rice. If you want a creamier millet, then stir it frequently and add a little more water to it every now and then. 
  • If you want a nuttier flavor, then you can roast the grains prior to boiling. Place the grains in a dry skillet over medium heat and stir frequently. When the millet has a golden color then remove from the skillet and add to the water. 

Simple Serving Suggestions

  • Use as you would quinoa to make a grain/veggie/protein bowl. Add raw or cooked vegetables (use left- over veggies from last night’s dinner) and add a protein such as tempeh, chicken or fish.  Toss it with a homemade dressing and you have a simple meal to take to work for lunch!
  • Use with your meal instead of potatoes or rice as your starch
  • Use ground millet in bread and muffin recipes
  • Add cooked millet to your soups
  • Combine cooked millet with chopped vegetables, GF bread crumbs, eggs and seasonings. Form into patties and bake at 350 degrees F. until done. 

Buying and Storing your Millet

millet stalks

  • When not using your millet, store it in your pantry, in a cool and dark place and it will keep for several months.
  • You can also store it in your refrigerator. (I store mine in a mason jar in the fridge)
  • If your millet has a harsh aftertaste, this means it is rancid and you should discard it.
  • It’s shelf life is not as stable as some other grains so do not purchase this one in bulk.
  • I recommend purchasing your millet from small companies. In CO you can purchase your millet from CJ Milling www.cjmilling.com.  If you don’t have a local source then opt to purchase millet from the refrigerator section of your natural grocery store.

How Do I use Millet Flour?

  • Millet flour has a distinct sweet flavor. Purchase in small amounts since it can turn bitter rapidly. If you purchase from a small local company, ask how fresh the flour is.   You can also grind your own millet into flour in a high- power blender.  Store the flour in the freezer to maintain freshness. 

What Else Should I know about Millet?

  • Millet contains goitrogen, which is a substance that can interfere with thyroid hormone manufacture. Thus, if you have a thyroid issue, just don’t eat millet every day. But still feel free to consume it in moderation.
  • Although it is a gluten free grain/seed, those with celiac disease should start off with a small amount to see if they tolerate it. This is because millet does contain prolamines that are similar to the alpha-gliadin of wheat.  That being said, millet is usually well tolerated by those with celiac disease. 
  • Millet is a GMO free grain and is not sprayed according to  Jennifer at CJ Milling in CO.  She stated that millet is a very safe grain to grow even conventionally since it is not a GMO nor sprayed crop.  You may see organic millet in your store-this is where you save your money and buy this grain/seed non organic. 

 

 

Sources

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

Rogers, J. (1991) The Healing Foods Cookbook.  PA: Rodale Press.

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

http://www.Whfoods.com/genpage.php?tname=foodspice&dbid=53

 

 

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.  Call today at 303-522-0381

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!

 

 

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Cleansing and Detoxing for the New Year

 

Cleansing or Detoxing for the New Year?

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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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