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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Almond Butter Brownies (gluten, soy and dairy free, Paleo Friendly)

Chunky Almond Butter Brownies

Gluten, dairy and soy Free, Paleo Friendly

You can use creamy almond butter, but I like that added crunch

 

Ingredients

  • 1 c. almond butter (creamy or chunky)
  • ¼ c. plus 2 T. cacao (you can sub in cocoa powder)
  • 1 pasture raised egg
  • ½ c. honey or maple syrup
  • 2 T. coconut oil melted
  • 1 t. pure vanilla extract
  • ½ t. Baking soda
  • ¼ t. sea salt
  • ¼ c. chopped nuts (optional)
  • ½ c. dark chocolate baking chips

Directions

  1. Line a 8×8 inch baking pan with parchment paper. Preheat oven to 350 F.
  2. Mix all the ingredients together and pour into the pan.
  3. Bake for 30 minutes

 

Almond Butter Brownies
Serves 12
A healthier version of a brownie with added protein
Write a review
Print
263 calories
23 g
16 g
18 g
6 g
4 g
55 g
111 g
16 g
0 g
12 g
Nutrition Facts
Serving Size
55g
Servings
12
Amount Per Serving
Calories 263
Calories from Fat 155
% Daily Value *
Total Fat 18g
28%
Saturated Fat 4g
21%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 9g
Cholesterol 16mg
5%
Sodium 111mg
5%
Total Carbohydrates 23g
8%
Dietary Fiber 4g
16%
Sugars 16g
Protein 6g
Vitamin A
1%
Vitamin C
0%
Calcium
9%
Iron
10%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. • 1 c. almond butter (creamy or chunky)
  2. • ¼ c. plus 2 T. cacao (you can sub in cocoa powder)
  3. • 1 pasture raised egg
  4. • ½ c. honey or maple syrup
  5. • 2 T. coconut oil melted
  6. • 1 t. pure vanilla extract
  7. • ½ t. Baking soda
  8. • ¼ t. sea salt
  9. • ¼ c. chopped nuts (optional)
  10. • ½ c. dark chocolate baking chips
Instructions
  1. Line a 8x8 inch baking pan with parchment paper. Preheat oven to 350 F.
  2. 2. Mix all the ingredients together and pour into the pan.
  3. 3. Bake for 30 minutes
beta
calories
263
fat
18g
protein
6g
carbs
23g
more
TruFoods Nutrition http://trufoodsnutrition.com/
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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Cheesy Garbanzo Bean Stir Fry

Cheesy Garbanzo Stir Fry

Gluten, soy, dairy free, vegetarian, vegan

This is a good recipe to make a large batch of and use for lunches for the next few days. It is also good cold!  Whether you are a vegetarian or not, it is good to have some meatless meals on occasion.  

Ingredients

  • 2 T. avocado oil
  • 1 t. dried oregano
  • 2 cloves garlic minced
  • 1 large zucchini chopped
  • ½ c. mushrooms sliced
  • 1 can garbanzo beans drained and rinsed
  • 1 tomato chopped
  • 1 bell pepper chopped
  • 2 T. nutritional yeast

Directions.

  1. Heat the oil in a skillet and add in the garlic and oregano and sauté for a minute. Add in the zucchini, bell pepper, mushrooms and the beans.  Cook on medium heat for around 10 minutes until vegetables are cooked through. 
  2. Add in the tomato and cook for another 5 minutes.
  3. At the end, add in the yeast and blend in.
  4. Serve and enjoy! This dish would be good with cauliflower rice. 
Cheesy Garbanzo Bean Stir Fry
Serves 2
A vegan/vegetarian dish that is gluten, soy and dairy free. A good source of protein, complex carbs, fiber, and healthy fats along with several vegetables
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Print
262 calories
44 g
0 g
5 g
14 g
1 g
438 g
333 g
9 g
0 g
3 g
Nutrition Facts
Serving Size
438g
Servings
2
Amount Per Serving
Calories 262
Calories from Fat 44
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 333mg
14%
Total Carbohydrates 44g
15%
Dietary Fiber 6g
22%
Sugars 9g
Protein 14g
Vitamin A
55%
Vitamin C
192%
Calcium
11%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. • 2 T. avocado oil
  2. • 1 t. dried oregano
  3. • 2 cloves garlic minced
  4. • 1 large zucchini chopped
  5. • ½ c. mushrooms sliced
  6. • 1 can garbanzo beans drained and rinsed
  7. • 1 tomato chopped
  8. • 1 bell pepper chopped
  9. • 2 T. nutritional yeast
Instructions
  1. 1. Heat the oil in a skillet and add in the garlic and oregano and sauté for a minute. Add in the zucchini, bell pepper, mushrooms and the beans. Cook on medium heat for around 10 minutes until vegetables are cooked through.
  2. 2. Add in the tomato and cook for another 5 minutes.
  3. 3. At the end, add in the yeast and blend in.
  4. 4. Serve and enjoy! This dish would be good with cauliflower rice.
Notes
  1. If you are a vegan/vegetarian, nutritional yeast can be a good source of B12.
beta
calories
262
fat
5g
protein
14g
carbs
44g
more
TruFoods Nutrition http://trufoodsnutrition.com/

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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Have You Tried “Everything” For Your Autoimmune Disease and Still No Results. Then Read This!

Autoimmune Disease and Your Immune System:

This is Important to Know if You Have an AI Condition

Why You Should Know About T Helper Cells if You Have an Autoimmune Condition

T helper cells are part of your immune system.  These cells are lymphocytes and lymphocytes are part of your white blood cells.  Their job is to recognize foreign invaders or as in the case of an autoimmune condition they mistakenly see self as the invader.  They respond to this invader by producing cytokines which are hormonal proteins that are responsible for the biological effects of the immune system.  Think of cytokines as chemical messengers that “make things happen”. 

You have two groups of T helper cells but both groups should work together in harmony.  It is normal for one side to become more active to eliminate a threat, but then should return to a balanced state once the threat is gone. This issue arises when one side remains more active than the other. 

In the case of an autoimmune condition, there is always a genetic component. However, just because you have the gene for a specific autoimmune condition, does not mean you will get it. The gene needs to be “turned on” by something, whether it is a food sensitivity, stress or other dietary factors, for example.

There are varying opinions as to if you can turn the gene off once it is turned on.  My own opinion is that I think in some cases the gene can be turned back off but in most cases, it is critical to support the immune system, restore balance and reduce inflammation so that you can put the AI disease into “remission”. 

Th 1 Pathway

This is your immediate response pathway. This is your body’s firsts line of defense against a pathogen.

If you are Th 1 dominant, this means that you are producing too many natural killer cells and cytotoxic T cells.  The cytotoxic T cells are also called killer T cells and can kill body cells that are infected with a virus or other agent. 

Typically, Th 1 cells are more active when there is a virus, bacteria or other microbe that is the invader.  Your Th1 cells should be more active during an acute illness and when there is acute inflammation.  However, when Th1 cells are in excess, they can give way to AI conditions and can create low Th2 levels. 

Some AI conditions that are associated with an overactive TH1 pathway include Type 1 diabetes, MS, Hashimotos, Grave’s Disease, Crohn’s Disease, Psoriasis, Sjogren’s Syndrome, Celiac Disease, Lichen Panus and RA. Please note that while an overactive TH1 pathway is more common in these conditions, it is not always the case and may not be for you! 

Th 2 Pathway

If you are producing too many B cells, the ones in charge of tagging the intruder so that it can be identified, then you are Th 2 dominant. 

Typically, you will see Th2 cells produced in excess in conditions such as asthma, eczema, rhinitis, allergies and in chronic inflammation.  Other conditions that are most often associated with an overactive Th 2 pathway include Lupus, Scleroderma, IBD, cancer, Ulcerative Colitis, and multiple chemical sensitivity.

When you have one pathway dominant, it means that the immune system is out of balance and this can lead to an AI condition if it has not done so already.  In the case of thyroid disease, Th1 and Th2 cytokines can affect thyroid function and not just the AI portion of the disease.  They can block the thyroid receptor sites and this will prevent the hormone from getting into the cells where you need it to start feeling better. 

It can be tricky to deduce which helper cells you have an issue with as both can be overactive or you can have both underactive as well. 

What Can Cause Your Immune System to Become Unbalanced

  • A diet of excessive refined carbs and sugar
  • An unknown food sensitivity
  • Excessive, ongoing stress (too much cortisol production suppressed the immune system)
  • Having a digestive disorder
  • Alcoholism
  • Exposed to heavy toxic metals (these suppress antibody production)
  • Pesticides and other toxic chemical ongoing exposure
  • Over use of NSAIDS
  • Too much exercise
  • Gut imbalances (poor microbiome health)
  • Too much fish oil supplementation-best to stay at 5 grams or below (depending on the health condition some people may need 2 grams to 4 grams per day)
  • Chronic Antibiotics
  • Cancer

 

Balancing Your T Helper Cells

The first step, according to Dr. Kharrazian in “Why do I still have thyroid symptoms when my lab tests are normal” is to support the T regulatory cells.  It is believed that the T regulatory cells may help to keep the other T cells under control, but it is not very clear how they do this.  T regulatory cells are thought to monitor the situation but can start behaving erratically and when this happens they may command the production of too many T helper cells and this process can ultimately destroy body tissue. 

The goal is to bring balance back to the T regulatory cells since their function is to maintain homeostasis of the immune system. 

Support Your T Regulatory Cells

Start here before moving on to addressing either pathway 1 or 2!

  • Vitamin D: work with a health professional to determine the best dose for your AI condition and based on your blood work D levels. (My favorite brand is Bio Tech.
  • DHA/EPA: Higher than average doses may be warranted but not above 5 grams total. (for instance, high doses have been shown to be needed to optimize thyroid function within the cells) (My favorite brands are Nordic Naturals and Xymogen).
  • Glutathione: this is considered your “master antioxidant”
  • SOD (Superoxide Dismutase) which is an antioxidant

There are nutrients that can stimulate each pathway. It is best to get tested to know which pathway you have an issue with, but I know some people are willing to use trial and error. Be aware that if you end up over stimulating the wrong pathway, your symptoms of your health issue may flair up and this is an indication that you need to discontinue use of these nutrients. 

Dr. Kharrazian states, that while not always the most accurate tool, you can use coffee as a guide.  If drinking coffee or caffeine causes a flair up of your health condition, then you may be Th 2 dominant since coffee stimulates the Th 2 pathway, thus you need to support Th 1.  If coffee/caffeine makes you feel better and lessens your symptoms then you may be TH1 dominant and will need to support your Th 2 pathway. 

Below is a list of what to use to support your pathways. Always work with your health professional when adding these in and work with them to find the rights amounts for you. 

Try only one supplement at a time to know what is and isn’t working for you. 

Support Th 1 Pathway

(You want to stimulate this side if Th 2 is dominant)

  • Astragalus
  • Echinacea
  • Beta-glucan mushrooms
  • Maitake mushrooms
  • Glycyrrhiza from licorice (Avoid if you have high BP)
  • Lemon Balm
  • Ginseng

 

Support Th 2 Pathway

 (You want to stimulate this side if Th 1 is dominant)

  • Caffeine
  • Green Tea extract
  • Grape Seed extract
  • Pine Bark Extract
  • White Willow Bark
  • Lycopene
  • Resveratrol
  • Pycnogenol
  • Curcumin

Th1 and Th2 Modulating Compounds

These can be used if you are not sure which pathway needs to be addressed and like mentioned above, both pathways can be dominant or under active.  Use these to help balance Th1 and Th2. 

  • Probiotics (my favorite is Mega Spore)
  • Vitamin A (get from foods such as butter and eggs-pasture raised)
  • Vitamin E (look for mixed tocopherols or get from egg yolks, avocado, nuts and seeds)
  • Colostrum (this the mother’s first milk). It can be difficult to find a good quality brand for Colostrum but I like synertekcolustrum.com

Testing

If you have been working with your health professional and have not gotten results for your AI and are still suffering from symptoms then you may want to ask for the TH1 and TH2 Cytokine Test.  The other option is you can order this yourself (although pricey at $499) from truehealthlabs.com. 

 

This is a blood draw and results may take up to 6-8 weeks.  But it may be worth it if you have not achieved resolution for your autoimmune condition. 

Bottom Line

If you have changed your diet, know what foods you are sensitive to, have addressed various organ dysfunction such as the liver and the gut (organ’s targeted is based on individual assessment) and are still not seeing results or only minimal results, then it is time to start looking deeper.  It can get really confusion, such as which products are best to use, how often to take and how much-work with someone who can guide you so you don’t have to continue to suffer.  Most people can put their AI disorder into remission. 

Sources

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

Kharrazian, D.  (2010) Why Do I Still Have Thyroid Symptoms? When My lab Tests Are Normal.  CA:

   Elephant Press.

Sompayrae, L. Immunology: How the Immune System Works.  2nd Edition. CO: Blackwell Publishing.

http://hypothyroidmom.com/autoimmune-patients-have-you-heard-of-th1-and-th2-dominance/

https://www.ncbi.nlm.nih.gov/pubmed/19415997

https://www.ncbi.nlm.nih.gov/pubmed/15952931

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

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

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

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

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Your Liver and Detoxification What You Need to Know

Liver Detox: What You Need to Know 

 

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

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

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

The Two Phases

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

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

What Can Impact the Liver Detox Pathways

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

Signs Your Liver Isn’t Working the Way It Should

 

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

Phase 1 of Liver Detoxification

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

Signs You Have an Under Active Phase 1

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

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

Signs You Have an Over Active Phase 1

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

 

Foods to Eat to Get a Sluggish Phase 1 Moving

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

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

Phase 2 of Liver Detoxification

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

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

1. Methylation Pathway

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

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

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

2. Sulfation Pathway

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

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

3. Glucuronidation Pathway

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

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

4. Glutathione Pathway (GSH)

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

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

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

5. Amino Acid Conjugation

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

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

6. Acetylation Pathway

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

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

 

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

Why Detoxification is So Important

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

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

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

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

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

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

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

Sources

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

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

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

 

 

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

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

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

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

 

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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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Garden Herbed Crust-less Quiche

Garden Herbed Crust-less Quiche

I used what vegetables and herbs that I had on hand. Feel free to use the ones you prefer in this recipe as it is very versatile.

This makes a great make-ahead recipe to use for weekday morning breakfast or take to work for lunch.

Gluten, soy and dairy free

crustless quiche 2

Ingredients

  • 1 t. avocado oil and 1 T. avocado oil separated
  • 1 onion minced
  • 2 cloves garlic minced
  • 5 cups greens of your choice. (kale in spinach work well but I have made this with mixed dark greens and came out great)
  • Other veggies: here is what I used but play around with this: 1 c. sliced mushrooms, 4 mini bell peppers chopped, 4 broccolini stalks chopped.
  • 2 T. nutritional yeast (optional but gives it a protein and nutrient boost and has a cheesy taste)
  • Mixed Herbs: I used what I had in my garden and did not measure. Here is what I used.  Rosemary, basil, green onion, chives.  Feel free to use fresh or dried and add according to your taste.
  • s/p to taste.
  • ¾ c. milk alternative (I like pure coconut milk as most of the boxed milk alternatives on the store shelves are filled with so much added “stuff”. I don’t use cow dairy as large organic farms have been getting through loop holes and these big dairy organizations have found to not be following true organic practices.) 
  • 5 pasture raised eggs
  • Organic cheese (optional) I did not add any

Directions

  1. Grease a 9- inch pie dish with the 1 t. avocado oil. Set this aside. Preheat oven to 350 degrees F.
  2. Heat the 1 T. avocado oil in a large skillet. Add in the onion and sauté for 2-3 minutes. Add in the peppers, mushrooms, broccolini and the garlic and sauté for another 2-3 minutes.  Add in the leafy greens and sauté until they have wilted. 
  3. Add in the s/p and the fresh or dried herbs of choice
  4. Whisk the milk and the eggs together and cheese if using. Add in the nutritional yeast and stir. 
  5. Blend the veggie mixture with the milk and pour into the pie dish (to save one step, I measured out the milk in a large measuring cup and added in the eggs and yeast. Then I poured this and the veggie blend right into the pie dish and give it a good stir in the dish.)
  6. Bake for 50-60 minutes (mine in a convection oven took 45) until top is lightly browned.
  7. Serve hot or cold.

 

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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