10 Ways To Reduce Your Toxic Load

10 Ways to Successfully Reduce Your Toxic Load in 2018

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

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

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

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

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

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

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

Product Switch to Help You Reduce Your Toxic Load

And

How to Reduce Your Toxic Load This Year

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

Reduce the Amount of Times You Order Food at Work

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

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

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

 

Cleaning Products

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

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

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

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

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

Plastics

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

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

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

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

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

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

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

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

I personally like Life without Plastic and these

For water bottles I like glass and stainless steel water bottles

Dry cleaning

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

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

Water

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

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

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

Shower Products/Body Care Products

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

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

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

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

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

Oral Health

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

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

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

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

Laundry Detergent

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

Coffee

 

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

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

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

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

Food And Cooking 

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

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

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

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

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

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

 

Bottom Line: 

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

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

Sources

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

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

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

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

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

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

 

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

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

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

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

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Must Have Healthy Travel Products

Must Have Travel Products For Your Next Trip

 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

What are your must haves when you travel?

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

Let me know!

 

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

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

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

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

 

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Choosing the Right Herbs and Brands For Your Tea, And How to Make the Best Cup of Tea

Choosing the Right Herbal Tea Brands and Loose Herbs

And How to Make the Best Cup of Tea

If you use loose herbs to make your tea, which is the way I prefer, over using a tea bag, and you want to get as much of the health benefit from your herbs, then follow these simple steps. 

If you prefer tea bags, you should know what your tea bag may contain and find the safest options

What Not to Use

Tea Balls: While these metal and stainless-steel tea balls are very handy they are too small. They compact your herbs in a very small space and thus the herb compounds have difficulty getting released and circulated into your tea water. You will not reap the full benefits of the herbs when you use this. 

Non-Organic Herbs: These can contain pesticides and herbicides and fluoride. They can absorb the fluoride from the soil. Cheaper tea brands will use older tea leaves and thus will contain more fluoride since the older the tea leave, the more time it has had to absorb fluoride from the soil.  Fluoride is not healthy for you even though it is purposely added to many cities drinking water.  For more information on fluoride go to this link http://trufoodsnutrition.com/fluorides-impact-on-your-health/ 

Tea Bags: While these are convenient and are good to use when you travel, some tea bags are better to use than others. 

  • Paper tea bags contain a compound that are used as a pesticide and become activated when it touches hot water. But you won’t know this by reading the ingredients label on the tea box. 
  • Plastic tea pouches are just as bad, as they will release toxins from the plastic into the hot tea water.
  • Most tea bags are not biodegradable so they are not good for the environment.
  • If you ever opened a tea bag, it is mostly “tea dust”. When you use herbs to make your own, you can see the leaves, roots, flowers and buds that you are getting in your tea!  
  • A tea bag, just like the tea ball, leaves no room for the herbs to spread out and circulate to release its full flavor and compounds.
  • Tea bags can be expensive! Buying loose herbs to make your own not only taste much better but is cheaper!

Tea Brands to Avoid: These brands contain the most toxins according to a Canadian Food Inspection Agency in 2008 and in 2011.  The brands included:

  • Tetley Tea
  • Lipton
  • Twinning’s
  • No Name
  • Uncle Lee’s Legend of China
  • King Cole
  • Signal

 

What to Use

Loose Herbs: If you are purchasing your own herbs, choose organic. There are more local herb shops popping up and they are more than happy to help you decide which herbs to purchase.  Often, they can make a custom blend for you.

 If you buy herbs online I like http://www.mountainroseherbs.com as they have organic herbs in bulk at very affordable prices.   They also have herbal blends. Other herbal sites that are also reputable include Frontier Co-op, Pacific Botanicals, and Oregon’s Wild Harvest.   

Organic Herbs/ Non-GMO herb: These tend to be younger plants and they will not contain the pesticides and herbicides that non-organic plants will have. 

Tea Strainer: These are very handy. The tea strainer fits right on the mouth of your tea cup.  I like to use this when I am in more of a rush, or when traveling.  It is wide enough to give the herbs room to breathe and circulate.  Herb Affair www.herbaffair.com sells bamboo tea cup strainers and I like this one because it is stainless steel and also has a stainless steel lid so that you can steep your herbs properly.  

Safe Herbal Tea Bag Brands: There are several others to choose from. These include:

  • Numi Tea
  • Rishi Tea
  • EDEN Organic
  • Organic Stash
  • Choice Organic Teas
  • Organic Tazo
  • Organic Traditional Medicinals
  • Organic Yogi Teas
  • Red Rose

Preferred Herbal Tea Method

Pot, lid, filtered water, strainer: This is the preferred method. 

  1. Heat up the amount of water that you need in a pot on the stove.
  2. Once the water is hot, turn off the heat and add in the herbs. (for one cup of tea you can use 1 teaspoon to 1 tablespoon of herbs). 
  3. Cover the pot with a lid or a plate. This is important for very aromatic herbs. The more they smell, the more important it is to keep the lid on while they sit in the hot water. These aromatic compounds will be released into the air instead of the tea if you keep the lid off. Let it sit about 5-7 minutes, (roots tend to need longer and up to 10 minutes). 
  4. Once your tea is ready, pour the water through a strainer into your tea cup so that the strainer can catch all the herbs. You can reuse these herbs for another cup of tea.  

 

If you like to have tea when you are out to eat. Bring tea bags that you know are safer options and just ask for a cup of hot water. 

Bottom Line: Herbs, when chosen properly and when used right, can not only be used in tea for enjoyment but also for therapeutic reasons as well. To get the benefits from your herbs, choose wisely!

 

Sources

https://www.scribd.com/doc/211287855/Tea-Test-Results

http://www.cleanplates.com/eat/tips-eat/these-teas-are-toxin-free/

https://articles.mercola.com/sites/articles/archive/2013/04/24/tea-bags.aspx

 

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

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

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

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

 

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What to Look For In A Protein Powder

Choosing a Protein Powder

 

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

What to Avoid in a Protein Powder

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

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

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

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

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

What to Look for in Your Protein Powder

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

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

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

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

Brands to Choose

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

Whey Protein Powders

  • Raw Organic Whey buy it here
  • ReserveAge Grass-Fed Whey Protein (this is my favorite for taste and quality) buy it here
  • Naked Whey (nkdnutrition.com) or buy here
  • Garden of Life Sport Certified Grass Fed Whey Protein Powder buy it here
  • Vital Proteins non- GMO collagen whey protein powder buy it here
  • Tera’s Whey grass fed organic whey protein powder buy it here

 

Bone Broth Protein Powders/ Collagen Protein Powders

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

Plant Based Blends

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

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

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

 

 

Sources

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

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

 

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

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

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

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

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5 Ways to Achieve Weight Loss

5 Reasons Why You Are Not Losing the Weight

overweight-people

While I do not specialize in weight loss, I find that weight loss is still one of my client’s top goals.  I’m all about root causes. There is no one right diet for everyone and no one right diet for your entire life time.  I see people that are eating healthy, or eating very little yet they are still struggling to drop weight. Here are some things that could be hindering your weight loss from a root cause perspective

Undiagnosed Subclinical Hypothyroidism or Using Synthetic Thyroid Medication

You can be struggling with thyroid issues for years before your doctor finally diagnosis it.  And that is if she will do the correct thyroid testing.  The thyroid controls metabolism and hence when the thyroid function slows down so does the number of calories you burn up. 

Once you know that your thyroid is not functioning properly, and this includes the autoimmune condition, Hashimotos, work with someone to address your root causes so that you can support proper thyroid functioning and autoimmunity too if need be. While medications may help you, they do not help everyone and some need extra nutritional support.  In addition to that, while medication may be needed, it still does not address the root cause for your hypothyroidism.

Many also don’t get the results they hope for by using synthetic medication since it is made up of T4 which needs to convert into the active form, T3, for your thyroid to function optimally.  Seek out a health professional who supports using natural desiccated thyroid which has some T3, the active hormone in it.  (you may need to call around until you find an MD who has a more holistic view or opt for seeing a naturopath for your thyroid medication). One way to find the right doctor is to call the compounding pharmacy in your area and ask if they will give you the names of local doctors that prescribe natural desiccated thyroid hormone replacement.

Systemic Inflammation

Obesity has inflammation as a root cause.  What can trigger inflammation in the body includes your diet, toxins and food sensitivities to name several.  But let’s focus on how your diet can cause inflammation. 

A diet high in refined and processed foods such as sugar, flour, oxidized oils, and heavy on the starches such as from a diet of pasta and bread can all cause inflammation and lead to weight gain.  Ever see someone with a “puffy” face?  That is usually a sign of inflammation. 

Many people think that because they are “paleo” or “vegan” or “vegetarian” that they must be eating a healthy diet.  This is not always the case.  A paleo diet too high in meats (and not grass fed or organic), a vegan diet high in grains and a vegetarian diet high in dairy can all cause inflammation. 

Any diet, whether you are vegetarian, vegan or a meat eater, should be plant based.  Think 70-80% of your meals should be leafy greens, herbs, spices and crunchy vegetables.  Then you can add in your beans or your grass- fed meat along with healthy fats from avocado, EVOO or coconut.  If you want to reduce inflammation and lose weight, these changes need to be made. 

Avoid oils such as canola, soy bean and vegetable oil.  These are high in omega 6’s. While we need some omega 6’s in our diet, we are getting too much, and this leads to inflammation.  On top of that, by the time you use these oils, they are rancid, which contributes to free radical damage in the body (and again leads to inflammation).  Choose healthier options such as coconut, avocado or “real” extra virgin olive oil (avoid the fakes which are blends of olive oil mixed with cheaper oils such as canola). 

Hormone Imbalances

Having too much estrogen is more common today than people realize and if there is an imbalance of estrogen with your other sex hormones, this can cause weight issues.  This is not only an issue in women but is occurring in men with more frequency (i.e.: “man boobs”).

 

 Too much estrogen can be caused by our diet and lifestyle.  Too much sugar and excess alcohol

can lead to estrogen dominance.  Xenoestrogens, which come from plastics, are also hormone disruptors, and can create unbalance.  Foods sprayed with chemicals (GMO crops) are also a contributing factor.  If your weight gain is caused by excess estrogen, you will typically have the weight gain in the hips, thighs and upper arms.

 

A low- fat diet, which I think more people are now realizing, is not the healthiest diet, can reduce your cholesterol levels into the “too low range”. While western medicine may tell you that the lower your cholesterol, the better for you, studies indicate this is not true and in fact, cholesterol at 160 and below is linked to mental health issues and an increase in suicidal ideation.  We need cholesterol. In addition to this, having cholesterol that is too low can contribute to low testosterone.  Men and women both need testosterone (just in different amounts).  For women, PCOS (polycystic ovarian syndrome), which is associated with insulin resistance and elevated testosterone, can also lead to weight gain.  This weight is typically around your middle as belly fat. 

 

Constipation can also lead to hormone imbalances. My mantra is “you are what you do not eliminate”.  This is so important, because excess estrogen gets eliminated via the bowels. If you do not eliminate, it recirculates and makes its way to fatty areas of the body. 

 

Balance your hormones if you want to lose weight. Get rid of the plastics (and do not microwave plastic containers), eat plenty of fiber rich foods such as fruit and vegetables and reduce the alcohol and refined foods in your diet.  Avoid foods that contain added hormones such as beef and dairy that is injected with growth hormones (chose grass fed). Avoid GMO’s and sprayed foods as much as possible and include healthy fats in the diet. 

Poor Gut Health

asparagus

 

Studies have shown that those with specific strains of good bacteria in their gut are able to maintain a healthy weight. They also found that those who are missing these healthy strains and have more “bad” bacteria in the gut, tend to be overweight.  Thus, having good bacteria can aid in weight loss and having more bad bacteria and less diversity in the gut can lead to weight gain.  Some bacteria can cause inflammation while others can reduce inflammation. 

Think of your microbiome as a garden. Does your garden have a lot of plants, or just one type or is it filled with weeds?  You want diversity and more plants and fewer weeds!  Add in probiotic rich foods such as kefir, kimchee, kombucha and fermented vegetable. Add in prebiotic rich foods too. Think of this as the rich soil to help your plants grown.  Prebiotics are the food for your probiotics. These foods include asparagus (raw), onion, garlic (raw) and not too ripe bananas. 

In addition to this, food sensitivities that are undiagnosed, can lead to intestinal permeability and this can lead to weight gain.  You can do a trial elimination diet or you can get tested. 

Too Much Stress!

person holding binders stressed

Yes, just by being stressed, you can hinder weight loss.  When you are stressed, the adrenals increase cortisol production to help you manage the extra stress. This is a good thing, in the short term. The problem is that you may have chronic stress.  This leads to constant cortisol production. 

Think about it.  Synthetic cortisol such as prednisone is known for causing weight gain and diabetes.  This is an example of what high cortisol production caused by chronic stress can do to our bodies. 

While we all have stress in our lives, knowing how to control it can help reduce belly fat and elevated cortisol levels and other health conditions associated with stress such as high blood pressure, heart disease and diabetes. 

To help manage stress you can add in meditation, yoga, deep breathing, emotional freedom technique (also called tapping), or just setting aside some time for yourself daily. 

Support your body when under stress with nutritionally dense foods (stress uses up nutrients such as your vitamin B’s, magnesium and vitamin C) and Adaptogenic herbs. Adaptogenic herbs help us to adapt to the stress in our lives.  My favorites are Ashwagandha and Rhodiola. 

 

Bottom Line: If you feel like you have tried every diet out there and still cannot keep the weight off and don’t want to spend more money on another diet book, diet plan and another exercise program, then work with someone who can address your root causes to weight loss and help you with an individualized plan to help you succeed.

Sources

Hoffman, R. 10 Reasons Why It’s Not Your Fault You’re Fat. Health E Times, Issue 2, 2017.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3313629/

https://www.ncbi.nlm.nih.gov/pubmed/22364157

https://www.ncbi.nlm.nih.gov/pubmed/25538312

 

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

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

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

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

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Natural Versus Organic Chicken and Which Should You Choose?

“Natural” Chicken Versus Organic: How to Decide Which to Purchase

Use this as a guide to help you make the best decision for you and your family

chicken

  1. Organic chicken is obviously more expensive. If you cannot afford organic chicken, look for local farms. Many use organic practices but do not pay for the certification since they are small operations. If you eat a lot of meat and poultry, you may want to consider buying these foods organic due to the high GMO and antibiotic content. 
  2. No chicken in the US can be given hormones legally. This is all chicken, organic and non-organic. 
  3. Antibiotics are added to the feed of non-organic chicken’s b/c of the close quarters they live in and thus the risk of them spreading infection and disease. Have you ever seen how these chickens live and the inhumane environment they are in? Keep in mind “you are what you eat and you are what your food eats”.   Go to http://freefromharm.org/animalagriculture/chickens-facts-industry-doesnt-want-know/
  4. Because non-organic chickens are given antibiotics in the feed, this can lead to drug resistant bacteria which can become an issue when you have a bacterial infection and your antibiotic won’t work. This can also lead to drug resistant bacteria in the chicken.
  5. Organic chicken contains more omega 3 EFA’s (essential fatty acids). This is because of the vegetation/insects that they get to eat. A grain based diet is higher in omega 6 EFA’s which leads to systemic inflammation in your body. (we need omega 3’s and omega 6’s and we need to get them from food or supplementation but balance is important.)  Most people tend to get too many omega 6’s in the diet and too little in the way of omega 3’s-you want to reverse this ratio.
  6. Organic chicken gets to eat insects and vegetation. Organic chickens eat a diet of organic feed and due to access to pasture also get to eat bugs and insects. Chicken that is non-organic is typically fed a GMO grain based diet and does not get these other natural foods into their diet. This GMO grain based diet in turn can then affect your health when you consume these foods on a regular basis. 
  7. Natural: This word is essentially meaningless. Most meats qualify for this such as beef, poultry and eggs. It is a meaningless adjective that just means that the product is minimally processed and no artificial flavoring, color or preservatives are added AFTER slaughter.  (The harm is done when the chickens are alive by adding in GMO feed, antibiotics and in the case of beef, hormones). 
  8. Outdoor space: Organic chicken is required to have a space. Free range a meaningless term here as the chickens may just have outside access of a small slab of concrete.  Organic chicken must have pasture access.  More than likely your small local farmer is going to be able to provide more pasture access than the large organic famer.   Either way, this is better for the chicken and results in a less stressed and healthier bird.  The confined chickens do not have room to roam, do not get sunlight, fresh air, and are stressed due to the living conditions and treatment.  They are also often injured due to the over- crowded space.

 

 

 

Organic Chicken

Non-Organic Chicken

(aka “All Natural”)

Higher in Omega 3 EFA YES NO
Hormones added NO NO
GMO Grain based diet NO YES
Antibiotics in feed NO YES
Outdoor Space provided YES NO
Cost Costs more

(chicken per pound on average cost $2.69 to $4.99)

Costs less

(chicken per pound on average  $1.50 to $2.48)

 

 

Sources

http://infectoncontrol.tips/2015/11/18/6-factors-that-have-caused-antibiotic-resistance/

http://homeguides.sfgate.com/benefits-organic-freerange-chicken-79319.html

https://paleoleap.com/just-cows-pastured-pork-poultry/

https://consumerreports.org/cro/news/2015/03/cost-of-organic-food/index.htm

 

 

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

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

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

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

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What is Leaky Gut Syndrome and Your Mental Health

What is Leaky Gut Syndrome and Why You Should Know About it

gut

This is a buzz word lately along with gut health and the microbiome. Why is this such as big deal?  Should you even be concerned, especially if you do not have any stomach digestive issues? 

The answer is yes, you should know how your gut health impacts many aspects of your health, not just physical but your mental health as well. It is a very common health issue today yet many people are unaware of it and traditional medical professionals do not address it typically, most likely because they have never been taught about it in medical school

What is Leaky Gut Syndrome? (LGS)

Leaky gut syndrome (LGS) and intestinal permeability mean the same thing.  When you have LGS, food particles that should normally be broken down into their parts (usually these are proteins) are instead passed through the gut lining in their unbroken down state.  They then travel through the blood stream and can wreak havoc in your body. While there they trigger an over stimulation of the immune system and allergic reactions. 

In a healthy gut, you would have tight junctions along the gut wall so that food gets digested and absorbed via the normal digestion process.  This gut lining can become inflamed (for many reasons-see list below) and these tight junctions can separate creating holes in this protective barrier.  The toxins are now passing through these tears in the intestinal wall.  Once they enter the blood stream they can trigger an immune response which is protective rather than a healing response. 

Think of LGS as intruders invading your home.  If the door stays open (LGS) the intruders will constantly enter with nothing to stop them. Thus, if your root causes for LGS are not addressed, that door will continue to stay open and more damage will be done to your home.  Over time then the issue become chronic. 

Once the issue becomes chronic, it places stress upon the liver. The liver attempts to clean up this toxic overload but the liver may now be overburdened and cannot keep up.  This burden will lead to even more consequences over time. 

Over time this leads to low grade infections within the body and can affect your gut health but can also affect your brain and your liver.  It can contribute to autoimmune disease, autism and allergies. It has been linked to MS, chronic fatigue syndrome, acne, eczema, psoriasis, and IBS to name a few. 

LGS Symptoms

  • Gas, bloating, diarrhea, constipation
  • ADHD
  • Depression
  • Anxiety
  • Alzheimer’s disease
  • Autism
  • Bipolar
  • GERD
  • Poor immune functioning (get every cold that comes around or take a long time to recover form illness)
  • Brain fog, memory loss
  • Headaches
  • Excessive fatigue
  • Nutritional deficiencies (not absorbing your nutrients)
  • Allergies
  • Asthma
  • Skin issues (eczema, psoriasis, acne)
  • IBS
  • IBD
  • Other autoimmune conditions such as Hashimotos, celiac disease, fibromyalgia
  • Arthritis, inflamed joints, chronic pain
  • Changes in mood, weight, and appetite

What to Do if Have a Leaky Gut

The first thing to do if you know you have leaky gut is to identify what is causing it.

 Some causes of leaky gut include (not an exhaustible list):

GMO

  • NSAIDS
  • Anorexia
  • Candida
  • Old age
  • Alcohol abuse
  • Chemo and radiation
  • Parasitic infection
  • GMO’s, pesticides, herbicides, glyphosate
  • Antibiotic use
  • Food allergies/food sensitivities
  • Standard American Diet
  • Diet high in refined sugar and processed, refined carbs
  • Gluten (today’s gluten is sprayed)
  • Pasteurized dairy
  • Meats from CAFO (confined animal factory operations)
  • Chronic elevated cortisol levels

 

 

When you Have Identified your Causes (often there is more than one) Then Follow a Step by Step Protocol:

  1. Remove the identifying causes from your diet (if you need to, work with a nutritional professional who can help you identify your root causes and possibly order testing such as IgG food allergy testing, Stool testing, Organic Acid tests, zonulin or lactulose tests ).
  2. Add in supportive foods for your body, such as leafy greens, fruits, vegetables, quality fats and proteins. Eat whole foods as much as possible. Hydrate with filtered water and organic herbal teas. 
  3. Add in herbs and supportive supplements to promote gut healing and liver detox (it is best to work under the guidance of a professional at this point as some herbs and supplements can interact with meds or may not be suitable for some health conditions)
  4. Add in prebiotic and probiotic rich foods such as kefir, kimchi, fermented vegetables, miso and tempeh, raw onions and garlic, asparagus and Jerusalem artichoke.

How to Avoid LGS

The best way to avoid LGS is to avoid the list of roots causes above. In addition to that, supporting your gut health and your immune health is key with prebiotic and probiotic rich foods daily and stick to a whole foods diet as much as you can (I like an 80/20 plan).

Uses herbs and supplements as needed on an individualized basis.  I don’t recommend specifics here because everyone has different needs and a different constitution and thus each plan should be targeted for your health needs instead of generalized. 

Sources

  1. https://www.ncbi.nlm.nih.gov/pubmed/25734566
  2. https://chriskresser.com/how-stress-wreaks-havoc-on-your-gut/
  3. Bauman, E. & Friedlander, J. (2014) Therapeutics in Nutrition. CA: Bauman College
  4. Nichols, T. & Faas, N. (2005) Optimal Digestive Health. VT: Healing Arts Press.
  5. http://www.functionalmedicineuniversity.com/public/leaky-gut.cfm

 

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

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

For more information visit  www.trufoodsnutrition.com

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

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

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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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What to Purchase Organic

What to Buy Organic and What to save your money on

by Karen Brennan, MSW, CNC, BCHN, Herbalist

basket of veggies

 

Clean 15:

These are the foods known to have the least amount of pesticide residue. It does not mean they do not have any, just lower amounts and fewer of these chemicals. 

Conventional foods on the clean 15 list are in a low risk category and while not organic, these can be considered similar to organic. This is a good place to save your money and instead splurge on organic for the items on the dirty dozen list which are the foods that rank in the medium or high risk category for amounts of pesticides. Almost one third of the product the USDA has tested has residue from 2 or more pesticides.

Many of these chemicals that are on your food has been known to have carcinogenic or endocrine disrupting properties. This can contribute to hormone related cancer and reproductive disorders.  While your liver works to detox your body of these and many other toxins, with the modern diet along with toxins in air, water and soil, our livers become overburdened.  Minimize your risk to pesticides as much as you can. 

 

Shopping Guide

Did you know that the EPA sets safety limits for individual pesticides but they do not take into consideration the total load of combined pesticides on human health?  For instance, recent data from the USDA’s Pesticide Program found 17 different pesticide residues on nectarines, 19 on celery, and 25 on peaches.  Broccoli, green beans and nectarines had residues that exceeded EPA safe limits.  Think about the total load of all these pesticides in your body and the body of your children next time you shop. 

OK to buy Conventional

asparagus

·        Onions

·        Pineapple

·        Avocado

·        Asparagus

·        Sweet peas

·        Mangoes

·        Eggplant

·        Cantaloupe

·        Kiwi

·        Cabbage

·        Watermelon

·        Sweet potato

·        Grapefruit

·        Mushroom

These products even when farmed conventionally are among the lowest in pesticide residues, hormones and/or antibiotics. 

          Buy Organic

apples

·        Apples

·        Celery

·        Strawberries

·        Peaches

·        Spinach

·        Nectarines

·        Grapes

·        Sweet bell peppers

·        Potatoes

·        Blueberries

·        Lettuce

·        Kale/collards

·        Baby food

·        Coffee

·        Dairy products

·        Hot peppers

·        Leafy greens

·        Meat

·        Nuts

·        Nut butters

These products when farmed conventionally are among the highest in pesticide residues, hormones and or/antibiotics. 

                                                            

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  is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit www.trufoodsnutrition.com

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

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

 

Sources

www.ewg.org 

www.naturalgrocers.com

 

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