Should You Go “Gluten Free” If You Feel Fine

Should you go Gluten Free or Is It a Fad?

I have read many articles stating why we need to eat whole grains and then these articles go on to say we need to be eating wheat unless you are celiac or have a gluten sensitivity. They state that we miss out on vital nutrients if we don’t eat wheat and other gluten containing grains such as rye, barley and spelt.  

These articles are misleading and don’t do you any favors.

Should you go gluten free if you do not have celiac disease or a gluten sensitivity?  Read on and I will let you decide the answer to that question. 

Gluten, Wheat, Your Body

Nutrient Deficient and Processed

When articles supporting gluten and wheat talk about why you should consume it, they always say “Whole grains”. This is important.  Yes, whole grains contain important nutrients such as iron, B-6, folate, and magnesium. 

Who reading this eats wheat as a whole grain, that you can actually see?  Didn’t think so? 

No, you eat wheat and other gluten containing products in a highly refined and processed form. When you consume it in this form, such as in your bread, bagels, pizza and pasta, you are consuming the starchy part of the grain. The nutrient dense portion along with the protein and the fiber have been removed. 

What you are left with is a nutrient deficient starchy product that raises your blood sugar rapidly since now it does not have the fiber, nutrients and protein to slow down the process when it enters the blood stream. 

But wait, the package mentions all these vitamins!  Read the label closely. It will say “enriched with” or “fortified with”. To be clear, enrichment means that nutrients that have been lost in processing have been added back in.  Fortified means added nutrients that the food never contained in the first place. 

Why would they need to add these nutrients into the product if it is such a healthy product to begin with?  They add it back in(enrichment) because the product is so refined that is has been stripped of all its original nutrients.  And do you think they are adding nutrients back in, in a high quality and absorbable form?  No, they add back synthetic forms of these nutrients. For instance, they may add back in folic acid. This is the synthetic form of folate and not as absorbable. 

The argument that you need whole grains to reap the benefit of vital nutrients is false.  Instead, eliminate these processed, packaged foods from the diet (even GF options) and instead add in more whole foods. 

Whole grains are not the only source of B-6, magnesium, iron and folate to name a few.  You can get these mineral and vitamins from other, much healthier sources, such as fruits, vegetables, leafy greens, beans, legumes, quinoa, teff, steel cut oats, nuts and seeds and grass fed, organic or wild caught meats, poultry and fish. 

Nutrients found in its whole food form is the way mother nature intended us to absorb and utilize our nutrients.  For instance, in an apple you have vitamins, minerals, macronutrients, fiber and phytonutrients in this perfect form. You don’t get that from a processed and packaged product. 

 Trust me, your diet is not going to be deficient if you skip the bagels, donuts, crackers, pasta and bread! In fact, your body is going to thank you once that blood sugar stabilizes, and you replace the nutrient deficient, highly empty caloric foods with healthier options. 

Chemicals/Heavily Sprayed Crop

Wheat is not a GMO crop. Many people will state that wheat is a GMO crop, and this is not true. However, wheat, along with barley, oats and edible beans, is a heavily sprayed crop right before harvest.  Many of you avoid GMO foods because they are heavily sprayed, wheat does fall into this category. 

What you don’t see can still hurt you.  The glyphosate that is spayed on the wheat crop is now classified as a probable carcinogen according to the World Health Organization.  California also classifies glyphosate as a probable carcinogen. 

If that is not reason enough to avoid wheat, then also know that research is showing that glyphosate can act as an endocrine disruptor and it can kill gut bacteria and lead to leaky gut syndrome. 

While the glyphosate residue in your bread may be small, think of the toxic load on your body over time when you consume wheat daily for years and years.  Add on top of that all the other ways that you are exposed to toxins daily. Your body and your liver may have a difficult time keeping up to remove these toxins from your body.  You are going to read elsewhere that the amount of glyphosate residue in your food is safe, but they never look at this in addition to the other toxins you are exposed to such as from water, soil, air and other foods.  Studies only look at the burden of one product, one chemical.

Chlorpyrifos is a organophosphate insecticide that can disrupt brain development and cause brain damage, reduced IQ, neurological issues and aggressiveness in children. This chemical is used in crops such as wheat and corn and non-organic fruits and vegetables.  

For this reason, I think everyone should at the very least, reduce the amount of gluten containing foods they consume to reduce this toxin overload.   Not every farm sprays wheat and barley right before harvest. If you order flour from a direct source, ask them.

 

Blood Sugar Disruptor

Gluten containing products can cause your blood sugar to soar and then crash.  Gluten Free foods can be just as bad for your blood sugar as they are also made from refined carbohydrates.  To support a balanced blood sugar, minimize or greatly reduce the amount of processed and refined products that you eat.  When you eat foods or meals that are high in simple and refined carbs with little to none protein or healthy fats in the mix, then your blood sugar can surge from these carbs that convert to sugar once they enter the bloodstream.  Eat carbs in the form of whole beans and legumes, vegetables and fruit. 

Wheat contains amylopectin A, a complex carb.  Having two slices of bread can increase your blood sugar higher than it would if you ingested 6 tablespoons of sugar.  At the very least, take off the top of bottom to your sandwich or have one half a bagel rather than a whole one. 

 

Addictive and Increases Your Appetite

Yes, gluten containing products (mostly from wheat) are highly addictive!  It is right up there with processed sugar. Every time you consume gluten containing foods such as a bagel it lights up your dopamine receptor just like sugar and cocaine does. When you come down from your processed grain rush, guess what, yup, just like cocaine or sugar, you want more to get that dopamine rush again.

Obviously, you don’t get the same high as you see in a heroin or cocaine addict. The addiction is instead that it makes you hungry and hungry for more wheat, starchy refined gluten containing foods. This is due to a protein in wheat called gliadin (an opioid). It was altered back in the 1970’s to increase yield.  This shift in amino acids produced not only high yield but also a food that can increase your appetite!

If you” have to have” white flour products on a regular daily basis, consider the fact that you may be addicted to these foods. 

Are There Health Reasons Other for Avoiding Gluten?

Just because you do not have stomach issues, does not mean you do not have a reaction to gluten. Look at the list below to see some more common conditions that can be caused or exacerbated by gluten. 

Testing is available for gluten sensitivity. But doing a trial elimination of gluten for 30 days can help to see if any of your health issues improve. 

Going Gluten Free may help with the following conditions

  • Autism
  • Anxiety
  • Depression
  • ADHD
  • Skin Issues
  • Autoimmune conditions
  • IBS
  • Migraines/headaches
  • Obesity
  • Diabetes
  • Joint Pain/arthritis
  • Fatigue

 

What To Do If You Don’t Want To Give Up Gluten.  The 80/20 Rule

It is not easy to give up entirely for most people as gluten is in everything now.  If you are traveling, out to eat or at someone else’s house, it can be difficult to avoid it.  Therefore the 80/20 rule works best.

For instance, Monday through Friday you avoid gluten and on Saturday night you have pizza and on Sunday night you have pasta, or you only have one piece of toast at breakfast and no gluten the rest of the day. 

Once you stick with the 80/20 rule long enough, you will start to notice that when you avoid the refined processed foods you don’t feel as bloated or you notice you have more energy.  For many, you just “feel better” but can’t really pinpoint why.  Being prepared always helps. Keep gluten free snacks,such as nuts and seeds and whole foods protein bars in the car, in your purse, in your desk at work.  Travel with your own snacks such as protein bar options and bags of nuts and seeds.  When ordering your sandwich or burger, ask for a lettuce wrap. 

Don’t Replace with Gluten Free Products

When you take out the gluten containing processed foods, replace them with whole foods that will fill you up, give you energy and balance your blood sugar. These foods include more protein and fats and whole food carbs. 

Do not replace your gluten containing bread, pasta, bagels and cookies with gluten free options.  Yes, there are many gluten free options out there and they can be useful for on occasion but don’t make these a daily habit. These products contain a high amount of sugar and non- gluten starches, so they will raise your blood sugar just as much and leave you to crave more.  Reserve these for treats as part of your 80/20 rule. 

Bottom Line

If you consume wheat based refined products or even gluten free processed products such as cookies, donuts, bread, pasta and pastries, you are not eating them for their health benefits but for pure pleasure or because you are addicted. 

There is nothing wrong with that, but minimize this to 20% of your diet.  If you are not able to reduce the amount because it is so addictive for you, then you may need to remove processed gluten products long term until you break the vicious cycle. 

If you want to consume whole grains, then do so. This means the grain you can see such as in rice, quinoa, millet and teff.

Going off the gluten is not easy since it can be so addictive.  Seek the help of a holistic nutrition professional who can guide you and who knows some tricks in how to reduce cravings and the “flu like” symptoms when you remove it. 

 

Sources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257612/

https://www.ecowatch.com/why-is-glyphosate-sprayed-on-crops-right-before-harvest-1882187755.html

http://www.nature.com/doifinder/10.1038/nature.2015.17181

https://articles.mercola.com/sites/articles/archive/2017/11/21/chlorpyrifos-found-in-newborns.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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Shrimp and Scallops in A Lemon, Garlic and Honey Sauce

Shrimp and Scallops in Honey, Garlic and Lemon Marinade

This is a very simple and fast dinner to make.  Serve with rice and a vegetable on the side such as green beans.  This was good but a tad too sweet for my liking. You may want to reduce the amount of honey to ¼ of a cup if you are like me.  The rest of those who ate this really enjoyed it. 

Ingredients

  • 1/2 pound raw shrimp wild caught (not farm raised)
  • 1/2 pound scallops wild caught
  • ½ c. honey
  • 3 cloves garlic minced
    Shirmp and Scallops in honey, garlic and lemon sauce
    Serves 4
    This is an easy week night meal. Serve with rice.
    Write a review
    Print
    261 calories
    43 g
    90 g
    4 g
    15 g
    3 g
    192 g
    565 g
    37 g
    0 g
    1 g
    Nutrition Facts
    Serving Size
    192g
    Servings
    4
    Amount Per Serving
    Calories 261
    Calories from Fat 37
    % Daily Value *
    Total Fat 4g
    7%
    Saturated Fat 3g
    14%
    Trans Fat 0g
    Polyunsaturated Fat 0g
    Monounsaturated Fat 1g
    Cholesterol 90mg
    30%
    Sodium 565mg
    24%
    Total Carbohydrates 43g
    14%
    Dietary Fiber 1g
    5%
    Sugars 37g
    Protein 15g
    Vitamin A
    8%
    Vitamin C
    10%
    Calcium
    6%
    Iron
    6%
    * 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. • 1/2-pound raw shrimp wild caught (not farm raised)
    2. • 1/2-pound scallops wild caught
    3. • ½ c. honey (try only ¼ cup first)
    4. • 3 cloves garlic minced
    5. • ¼ c. coconut aminos
    6. • 1 ½ T. pure lemon juice
    7. • 2 T. grass fed butter (for the pan)
    8. • Green onion for garnish (optional)
    Instructions
    1. 1. Whisk all the marinade ingredients together in a small bowl. Set half the amount aside and to the rest, add the scallops and shrimp and toss to coat with the marinade. Set it fridge for at least 30 minutes
    2. 2. Butter the pan and add the shrimp and the scallops. Discard the marinade that the seafood was in. Season with s/p.
    3. 3. Cook for roughly 2 minutes per side. Add in the reserved marinade and cook another minute.
    4. 4. Remove the shrimp and scallops with a slotted spoon and transfer to a dish. Let the marinade cook longer so that it thickens.
    5. 5. Once it has thickened, spoon the marinade over the scallops and shrimp and top with the green onion and serve. (goes well over wild rice or white basmati rice)
    Notes
    1. The original recipe calls for 1/2 c. honey. I used this amount but felt it was too sweet. Next time I will use only 1/4th a cup.
    Adapted from I modified the original recipe but cannot recall where I got this!
    beta
    calories
    261
    fat
    4g
    protein
    15g
    carbs
    43g
    more
    Adapted from I modified the original recipe but cannot recall where I got this!
    TruFoods Nutrition http://trufoodsnutrition.com/
  • ¼ c. coconut aminos
  • 1 ½ T. pure lemon juice
  • 2 T. grass fed butter (for the pan)
  • Green onion for garnish (optional)

Directions

  1. Whisk all the marinade ingredients together in a small bowl. Set half the amount aside and to the rest, add the scallops and shrimp and toss to coat with the marinade. Set it fridge for at least 30 minutes
  2. Butter the pan and add the shrimp and the scallops. Discard the marinade that the seafood was in. Season with s/p.
  3. Cook for roughly 2 minutes per side. Add in the reserved marinade and cook another minute. 
  4. Remove the shrimp and scallops with a slotted spoon and transfer to a dish. Let the marinade cook longer so that it thickens.
  5. Once it has thickened, spoon the marinade over the scallops and shrimp and top with the green onion and serve. (goes well over wild rice or white basmati rice)
  6. Note: if you double the amount of seafood, do not double the marinade amount-it comes out too sweet.  I think next time I would cut back on the honey-and use only 1/4 cup.  

 

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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Chocolate Pumpkin Bars

Chocolate Pumpkin Bars

This is a soft and gooey fall treat that can be great to serve at the dessert table at Thanksgiving.  This recipe originally came from PaleoOMG.com and is slightly modified

Ingredients

Chocolate Pumpkin Bars
Serves 16
This is a moist and dense pumpkin treat with added chocolate chips. It is gluten, soy and dairy free
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Prep Time
10 min
Prep Time
10 min
207 calories
24 g
12 g
12 g
2 g
8 g
52 g
6 g
16 g
0 g
4 g
Nutrition Facts
Serving Size
52g
Servings
16
Amount Per Serving
Calories 207
Calories from Fat 107
% Daily Value *
Total Fat 12g
19%
Saturated Fat 8g
40%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 12mg
4%
Sodium 6mg
0%
Total Carbohydrates 24g
8%
Dietary Fiber 1g
4%
Sugars 16g
Protein 2g
Vitamin A
36%
Vitamin C
1%
Calcium
1%
Iron
5%
* 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. • ¾ c. pumpkin
  2. • ½ c. coconut oil melted
  3. • 1 pasture raised egg
  4. • 1 t. pure vanilla extract
  5. • 1 c. almond flour
  6. • ¼ c. tapioca flour
  7. • 1 c. org. coconut sugar
  8. • 1 T. pumpkin pie spice
  9. • ½ c. dark chocolate chips (I like Enjoy Life or Lily’s)
Instructions
  1. 1. Preheat oven to 350 degrees F.
  2. 2. Line an 8x8 baking dish with parchment paper
  3. 3. Blend all ingredients together until well combined
  4. 4. Pour into dish and bake for 30 minutes. Let cool before lifting the parchment out of the pan
Adapted from paleomg.com
beta
calories
207
fat
12g
protein
2g
carbs
24g
more
Adapted from paleomg.com
TruFoods Nutrition http://trufoodsnutrition.com/
  • ¾ c. pumpkin
  • ½ c. coconut oil melted
  • 1 pasture raised egg
  • 1 t. pure vanilla extract
  • 1 c. almond flour
  • ¼ c. tapioca flour
  • 1 c. org. coconut sugar
  • 1 T. pumpkin pie spice
  • ½ c. dark chocolate chips (I like Enjoy Life or Lily’s)

Directions

  1. Preheat oven to 350 degrees
  2. Line an 8×8 baking dish with parchment paper
  3. Blend all ingredients together until well combined
  4. Pour into dish and bake for 30 minutes. Let cool before lifting the parchment out of the pan

 

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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Green Beans with Garlic Herbed Dressing

 

Green beans with herb and garlic dressing
Serves 6
This is quick, easy and taste great. Easy enough for weeknights but fancy enough for company too.
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Print
68 calories
5 g
0 g
5 g
2 g
1 g
88 g
214 g
1 g
0 g
4 g
Nutrition Facts
Serving Size
88g
Servings
6
Amount Per Serving
Calories 68
Calories from Fat 41
% Daily Value *
Total Fat 5g
7%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 214mg
9%
Total Carbohydrates 5g
2%
Dietary Fiber 3g
11%
Sugars 1g
Protein 2g
Vitamin A
10%
Vitamin C
6%
Calcium
5%
Iron
5%
* 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- pound green beans (make it easy-buy them already trimmed)
  2. • ¼ cup raw almonds
  3. • 1 clove garlic
  4. • 1 small bunch parsley
  5. • 1 small bunch cilantro
  6. • 2 T. EVOO
  7. • 1-2 T. pure lemon juice (depends on your taste as to how much to use)
  8. • Dash salt
Instructions
  1. 1. Steam the green beans until just tender-don’t over-cook.
  2. 2. Place the rest of the ingredients into your food processor and blend
  3. 3. Toss the mixture with the green beans and serve!
beta
calories
68
fat
5g
protein
2g
carbs
5g
more
TruFoods Nutrition http://trufoodsnutrition.com/

Green Beans with Garlic Herbed Dressing

green beans with garlic herb sauce

Quick, easy and taste so good-my kind of recipe!

Easy enough for week nights but looks fancy enough for company. 

Ingredients

·        1 pound green beans (make it easy-buy them already trimmed)

·        ¼ cup raw almonds

·        1 clove garlic

·        1 small bunch parsley

·        1 small bunch cilantro

·        2 T. EVOO

·        1-2 T. pure lemon juice (depends on your taste as to how much to use)

·        Dash salt

Directions

1.      Steam the green beans until just tender-don’t over-cook.

2.      Place the rest of the ingredients into your food processor and blend

3.      Toss the mixture with the green beans and serve!

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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Calcium and Its Not Just From dairy

Calcium Sources and Why You Need It

(not just from dairy)

salmon

 

Calcium is the most abundant mineral in the body.  99% of your calcium is in your bones and teeth.  You need calcium not just for bone health but also for muscle contractions, heartbeat regulation, blood clotting, hormone production and nervous system support. 

What You Need for Calcium Absorption

 Just taking a calcium supplement may not be your best bet.  Here is what you need for calcium absorption. 

  • protein consumption, and some fat.
  • You also need cofactors such as magnesium, boron, silicon, vitamins D, K, A and C.
  • Having these nutrients in the diet will aid the calcium getting into your bones.

What inhibits Calcium Absorption

While some nutrients can aid in calcium absorption, there are also things that can inhibit calcium absorption.  This includes:

o   Excess phosphorus, magnesium and zinc

o   Excess tannins (think black teas)

o   Antacids (since it shuts down stomach acid)

What Depletes Calcium Absorption

On the other side of that coin, you may be getting enough calcium in the diet but you may be depleting it by other factors in your diet and lifestyle.

  • Soda (the high phosphorus content)
  • Vitamin D deficiency
  • Excess caffeine
  • Alcohol
  • Nicotine
  • Sugar
  • Stress
  • Certain medications

How Much Calcium Do You Really Need?

Ages 1-3 500 mg.

Ages 4-8 800 mg

Ages 9-13   1300 mg

Ages 19-50   1000 mg.

Ages over 50   1200 mg.

Pregnant 1200 mg

Lactating 1200 mg.

 

High dose supplementation is not advised since it can disrupt the balance with other nutrients. High dose may also lead to deposition of calcium in arteries. It is best to get most of your calcium from food rather than supplementation.

Calcium Sources

While many think you HAVE TO eat dairy products to meet your calcium needs, this is not true. 

goat

Dairy Sources of Calcium Include

  • Yogurt (plain whole milk 6 ounces) 206 mg.
  • Cow’s milk (whole, grass fed, 4 ounces) 138 mg.
  • Parmesan cheese 1 ounce 331 mg.
  • Whey protein powder 1 scoop (1 ounce) 200 mg.
  • Goats milk 327 mg per one cup

Non- Dairy Sources of Calcium

kale

  • Sardines (whole with bone, canned, 3.5 ounces) 382 mg. (My favorite is Wild Planet Brand)
  • Sesame seeds (think tahini butter, hummus) 2 T. 176 mg.
  • Collard Greens Cooked, ½ c. 134 mg.
  • Spinach cooked, ½ c. 123 mg.
  • Almonds 1 ounce 76 mg.
  • Figs, dried, 5 figs 70 mg.
  • White Beans 1 c. (from can) 191 mg.
  • Canned Salmon ½ can with bones in 232 mg.
  • Bok Choy 1 c. 74 mg.
  • Kale (2 c. raw chopped) 188 mg.
  • Black eyes peas (canned) ½ c. 185 mg.
  • Oranges (1 medium) 65 mg.
  • Turnip Greens (1 c. chopped and cooked) 197 mg.
  • Firm Tofu ½ c. 861 mg.
  • Poppy Seeds 1 T. 126 mg.
  • Amaranth grain 1 c. cooked 116 mg.
  • Broccoli 2 stalks cooked 250 mg.
  • Sunflower seeds 3 ½ ounce 110 mg.
  • Green beans 3 ½ ounce 56 mg.
  • Walnuts 3 ½ ounce 90 mg.

Bottom Line

You can still meet your calcium needs when avoiding dairy. Whether you are a meat eater, Paleo,vegan or vegetarian, you should be able to get your calcium from beans, grains, vegetables, nuts and/or seeds.

 

Sources

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

Haas, E. & Levin, B. (2006)   Staying Healthy with Nutrition.  The Complete Guide to Diet

   And Nutritional Medicine.  CA: Celestial Arts.

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

Wood, R. (2010) The New Whole Foods Encyclopedia. USA: Penguin Books

 

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

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