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

New Year. A New You!

12 Tips for you to Achieve Your Health Goals Finally!

By Karen Brennan, MSW, CNC, BCHN, Herbalist

person sunset background

 

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

Sound Familiar?  

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

 

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

 

 

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

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

 

 

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

 

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

water

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

 

2. Add in General Supplementation:

IMG_1586

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

 

3. Focus on WHERE you Eat:

2-people-eating

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

 

 

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

 

 4. Add in Fermented Foods:

sauerkraut

 

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

 

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

 

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

 

 5. Focus on Chewing:

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

 

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

 

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

 

 6. Swap out Foods that Contain Artificial Sugar:

soda-juice-grocery-aisle

 

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

 

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

 

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

 

 7. Think in Colors:

vegetables-fall

 

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

 

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

 

 8. Eat more Protein, less Carbs for Breakfast:

eggs

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

9. Bring lunch to Work Three Times each week:

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

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

 

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

salad

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

 

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

 

 11. One Day Each Week Omit Processed Gluten:

 

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

 

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

 

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

 

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

 

 12. One Day Each Week Omit Processed Dairy

 

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

 

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

 

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

 

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

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

Don’t forget!

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

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

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

 

 

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

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

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

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

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

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Fact or Fiction: Low Fat Diet is NOT Healthy and does NOT Prevent Heart Disease

Myth: A low-fat diet is healthy and prevents heart disease

pulse-scan

This ties into myth number one. http://trufoodsnutrition.com/4548-2/  People try to get their cholesterol levels down so they avoid cholesterol rich foods and high fat foods!  Wrong thing to do!  This may lower your cholesterol (see myth one for why you don’t want this to go too low) and you end up eating foods that are high in sugar, chemicals, additives, and refined carbs.  Avoid sugar and processed foods not healthy foods with natural fat and cholesterol. 

Wrong and harmful: 

  • If you are trying to lose weight, research shows that you will have more success on a low carb diet as opposed to a low- fat diet even when those on the low carb diet took in more calories than the low- fat group. (A low carb diet typically contains moderate amounts of protein and high amounts of quality fats)
  • We need fat. Dietary fats are essential for cell growth and for energy. You need fat to absorb your fat- soluble nutrients.  For instance, many people take their fish oil and vitamin D supplements with a low -fat breakfast.  Well, I hate to say it, but then you are wasting your money.  The meal needs to contain fat for these nutrients to be absorbed.  
  • Although to be clear, we need good fats and should still be avoid rancid, oxidized fats such as corn, soy, canola and vegetable oils. This means you need to read labels because most processed foods are going to contain these oils. Even healthy salad dressings are usually made with soy or canola oil.

 

Some products will say non-GMO canola oil thus making you think this is much healthier. And while I advise people to avoid GMO’s, in this case it is still an oil that oxidizes rapidly when exposed to air, light and heat and it is an oil that is high in omega 6’s.  So, it does not matter in this case if it has GMO’s or not. This oil is still creating inflammation in your body and it is best to limit your intake. 

 

  • Eating out: typically, there is no way to avoid it. Most places are going to use cheaper oils to cook with so it is best to limit how much you eat out. When you cook at home you have control and know what you are putting into your body. 
  • If you are buying low fat products, be aware that this means they need to add something in to make it taste good. Fat gives food its flavor. When you take out the fat, sugar is added in, to make it palatable.
  • Try to eat a diet that is lower in processed carbs, with plenty of vegetables and 2 servings of fruit, moderate protein and high in fat (fats that are good include “real” EVOO, avocado and its oil, raw nuts and seeds and their butters, coconut products, organic/grass fed meats, raw dairy and grass fed butter)

Outdated: Some people are still stuck on this concept. In fact, many people that I talk to still talk about eating low fat and avoiding certain (what I consider) healthy foods because they contain fat.  I wish we would get past this. Even some doctors are still recommending for their patients’ low fat diets. And then there are the people who take their fat soluble supplements with a low fat meal.  (hint: you need fat from your food in order to absorb these fat soluble nutrients such as your fish oil, vitamin D, vitamin E and A. 

A study done in 2009 in the American Journal of Clinical Nutrition pooled together 21 studies that included almost 350,000 people, about 11,000 that developed cardiovascular disease, tracked them for 14 years and concluded that there is no relationship between the intake of saturated fat and the incidence of heart disease. 

So, there you have it-eat healthy fat!

If you are consuming a low- fat diet, chances are you are also consuming a diet high in sugar and refined processed foods which will contribute to systemic inflammation and chronic health issues.  Read labels.  If it’s a long list that you can barely read, I say you should pass on the food product. 

Bottom line: It comes down to the TYPE of fats that you eat! Know what “bad” fats are and avoid them. Eat quality fats instead.   

IF you have any mental health issue and also eat a low fat diet: consider this; your brain needs fat to function properly!

Like this article. You may also like my article on cholesterol myths http://trufoodsnutrition.com/4548-2/

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

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

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

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

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

Sources

http://www.nejm.org/doi/full/10.1056/NEJMoa022207

https://authoritynutrition.com/23-studies-on-low-carb-and-low-fat-diets/

https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2974200/

https://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract

https://chriskresser.com/new-study-puts-final-nail-in-the-saturated-fat-causes-heart-disease-coffin/

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Gift the Gift of Health this Holiday

Give the Gift of Health for the Holidays!

christmas-gift

Is your loved one

  • tired
  • depressed
  • anxious
  • fatigued
  • in chronic pain
  • overweight with
  • digestive problems
  • brain fog
  • Any of the above!
  • All the above?
  • And much more!

If so, then give them a Tru Foods Nutrition Services Gift Certificate!

 You can mix and match services.  I can help you choose if you are unsure what services would be best to give as a gift for your loved one. 

Options include

  • One initial Consult and 3 follow ups $375 (sale price)
  • One detailed consult with plan of action $300
  • Pantry Makeover (local clients only) $135
  • Grocery Store Educational Outing (local clients only) $135
  • Infrared Sauna Therapy (local clients only) $100 (4 sessions)
  • Cooking Workshop (local clients only) $170
  • Add in a gift basket with Tru Foods Paleo/Raw granola, Herbal tea blend, Antimicrobial salve and Liquid immune support (local clients only) $35
  • Speaking Engagement for your loved one and up to 9 of his or her friends/co-workers/teammates, etc. (topics include sports nutrition, dispelling nutrition myths, Anxiety, Depression, ADHD and General Nutrition) $180

If you need to know more about these services, go to my website www.trufoodsnutrition.com and click on the services tab. 

OR call me with any questions! 303-522-0381

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate), author of the  book Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC  will help you get to the root causes to your health conditions instead of symptom management so that you can feel better finally! For more information, visit her website at www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today!

 

 

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

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This Simple Daily Tip can Improve your Health and Jumpstart Weightloss

What we all should be doing first thing in the morning

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

water

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

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

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

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

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

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

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

Benefits to drinking water first thing in the morning

It can jump start your metabolism

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

 

Hydration

drought

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

 

Flushes out toxins

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

Support brain health

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

Prevent you from overeating

pasta-large-portion-of-food

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

Less colds and Flu

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

 

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

 

Sources

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

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

Clinical trial confirms effectiveness of simple appetite control method

How Toxins make you fat

Water induced thermogenesis

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate), author of the  book Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC believes in food first when addressing the root causes to your health conditions.  For more information, visit her website at www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today!

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

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5 Reasons to Consume this Every Day

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

sauerkraut

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

What are Fermented Foods?

miso-soup

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

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

What it does to the food

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

 

How can eating fermented foods help me?

kombucha

Optimize your Gut Health

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

 

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

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

 

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

 

Support your Immune System

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

 

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

 

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

Aid in weight loss

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

 

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

 

 Digestive/Bowel Issue Improvement

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

 

Improved mental health, mood control and behavior. 

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

 

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

 

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

 

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

 

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

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

 

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

 

 

What to add in

kefir

 

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

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

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

Sources

Add Alzheimer’s disease to the list of autoimmune diseases

Can probiotics shorten the duration of the common cold?

Changing gut bacteria through diet affects brain function UCLA study shows

Consumer labs

Dr. David Williams

Fermented foods gaining popularity as health benefits become more widely recognized

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

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

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

learn about the probiotic benefits of traditional fermented foods

Regulation of abdominal adiposity by probiotics

Sauerkraut could be the secret to curing social anxiety

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate), author of the  book Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC believes in addressing root causes not symptom management.    For more information, visit her website at www.trufoodsnutrition.com

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

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21 Reasons to avoid Energy drinks

21 Reasons to Avoid Energy drinks

energy-drink-picture

Many young adults (18-35 y/o range) can be seen walking around holding a can of pure caffeine and sugar.  More often than not these cans contain more than one serving and who really drinks only half a can?  What is this doing to your health and could it have long term consequences?

Read on to find out!

Here is why I think energy drinks are a bad idea. 

You want to work out but are tired and need some motivation and energy so you take an energy drink

person-holding-chest

  • This can be deadly, especially if you are under a great deal of stress or have high blood pressure.
  • The number of hospital visits related to energy drinks has doubled from 2007-2011. 
  • It can make your heart race, cause palpitations, and increase you blood pressure and even lead to seizures and heart attacks. 
  • You don’t need that much sugar before you work- out.  An energy drink serving can have up to 10 teaspoons of sugar (40 grams).  Opt for a natural source of sugar and energy instead-have a banana or handful or grapes.

Instead of coffee just drink an energy drink or energy shot, right?

Wrong!  One leading brand of energy drink shots tops out at 570 mg. of caffeine.  This is way too much caffeine for your body to handle, especially in one large gulp! 

This much caffeine can lead to severe adrenal depletion.  This sets you up for a vicious cycle of that leads to more fatigue which means you need more and more caffeine to get through the day. If you are this low on energy and need this much caffeine it is time to look at root causes instead of managing your symptoms. 

The amount of caffeine in common energy drinks is 5 times the amount in a cup of coffee and 10 times the amount in a serving of soda. 

However, if you do want to start reducing your caffeine intake, don’t go cold turkey.  You will end up with terrible withdrawal effects from your daily habit.  Instead wean off slowly such as pouring a little bit out of each can you drink and every few days pouring out a little more.  If you go cold turkey you will end up with terrible headaches and brain fog for several days. 

If you need this much caffeine, ask yourself why?  Usually if you are using caffeine as a crutch there is an underlying issue that needs to be addressed.  While a picture on one website for energy drinks would have you thinking it is normal for everyone to have a 3o’clock slump and need a pick me up, this is  not normal to need caffeine to get through each and every day. 

But the label says it has all these herbs and vitamins and amino acids in it so it must be healthy for me!

Sorry there is no nutritional value in a sugary, caffeinated beverage. Don’t be fooled by the marketing! Energy drinks are actually labeled as dietary supplements but they are anything but that.  It is estimated that sales of Energy drinks in the US have brought them a market worth 12.5 billion and sales of these harmful drinks continues to grow. 

There have been cases of teenagers dying from the effects of too much consumption and it caused them to go into cardiac arrest.  So ask yourself, it is worth it?

  Yes, I know it mentions all these herbs it contains.  Most likely the herbs are in very small quantities and not in the right forms to provide you with any benefit. If you are looking for the benefits of the herbs then work with a nutrition/herb professional who can provide you with the best herbs for you and in the right forms. Herbs can also interact with medications so always work with a professional when ingesting herbs. 

The same applies to the vitamin and amino acids. The odds are they are using very poor quality forms which are difficult for the body to absorb.  And if you are only absorbing a very small amount then the odds are the benefits from them are doing you no good. Get your supplements from natural food sources instead. 

Can I substitute my morning smoothie with an energy drink?

smoothie

You can if you want to stay on the viscous cycle of being wired and tired all the time and continue to destroy your health over time. 

If your usual smoothie is loaded with fruit then it may be better than an energy drink but still not a great choice. Don’t start your day with sugar.  Instead make a protein veggie smoothie.  For instance, water, protein powder, ¼ of an avocado, ¼ of a frozen banana, large handfuls of dark leafy greens, tablespoon of hemp seeds and/or nut butter.  You want energy-give your body what it really needs. It does not need caffeine and sugar.  If you think it does, then your body is trying to tell you something! Listen to it. 

Pros and cons of drinking energy drinks

Pros: None I can think of. I wish they didn’t even exist. 

Cons

  1. Dangerous when combined with alcohol or stimulants such as ADHD meds (Adderall, Ritalin)
  2. There is little scientific evidence that their “proprietary formulas” give someone a physical and/or mental edge.
  3. Anxiety
  4. Headaches
  5. Heart attacks, strokes
  6. 8-11% of those who are caffeine dependent show signs of depression
  7. Seizures
  8. High blood pressure
  9. Diabetes
  10. No nutritional value-empty calories, takes place of nutrient dense foods
  11. Irritability
  12. The caffeine inhibits the activity of folate, B6 and B12
  13. It can cause death
  14. Nausea, diarrhea
  15. The acids in the drinks can lead to tooth destruction, damage enamel, cause stomach damage, osteoporosis and bone fractures
  16. If it contains artificial sugar: this can lead to overconsumption as your brain is waiting for the calories to come along with the sweet taste and leads you to crave more sugar. 
  17. Premature aging
  18. Disrupts your gut flora (this alone is a major concern for mental, physical and immune health!)
  19. leads to low serotonin levels  (mood issues, depression)
  20. Dehydration
  21. Reduces cortisol levels (which can cause weakness, fatigue, anxiety, heart palpitations, depression, unable to cope with stress)

So as you can see, that energy drink to help you get through the day is not helping you but rather hurting you.  Zero pros to drinking them, 21 cons to drinking them; the choice is yours. 

 

Sources

Andrews, R. (nd) All about energy drinks.  http://www.precisionnutrition.com/all-about-energy-drinks.

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

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

Greenfield, B. (7/09) I don’t approve of Energy drinks.  https://www.bengreenfieldfitness.com/2009/07/i-dont-approve-of-energy-drinks-and-a-bonus-video/

Meier, B. (1/12/13) More Emergency Room visits linked to Energy Drinks.  http;//www.nytimes.com/2013/01/12/business/more-emergency-room-visits-linked-to-energy-drinks-report-says.html.  

Stone, I. (3/17/14) Link between emergency room visits and energy drinks.  http://www.topmastersinhealthcare.com/link-between-emergency-room-visits-and-energy-drinks/

Gaille, B. (nd) Energy Drink Industry Statistics and Trends.  http://brandongaille.com/26-energy-drink-statistics-and-trends/

 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate), author of the E book Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC believes in food first when addressing the root causes to your health conditions.  For more information, visit her website at www.trufoodsnutrition.com

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

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