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Detox Workshop

Detox Workshop

Detox Workshop Coming Soon!

For those in the Colorado Front Range Area

WHY SHOULD YOU ATTEND THIS DETOX WORKSHOP: There are so many programs and products out there, that it gets confusing to know what it right and what is not. I’m sure you have invested a lot of time and money in various programs, diets and supplements hoping that this time it will work.

In 2 hours I am going to talk to you about what does not work, what others have been doing wrong and why they don’t work and may even have made your situation worse.

We will discuss the step by step plan to get your body working the way it was meant to. We are going to talk about digging deep to the cellular level which other programs typically don’t address. 

Even in detox you need to get to the root of the problem. A juice fast just isn’t going to cut it. Sure, you may lose some weight and have more energy…for a short period of time. Find out how to detox to recharge your cells! 

Bring your pens and a pad of paper to take notes!  I will provide snacks, beverages, show you what products, herbs and foods are best, and we will sample some. All information from the program will be emailed to those who attend after the workshop so that you won’t miss a thing!

 

WHO THIS IS FOR: If you are feeling fatigued, sluggish, just trying to get through your day, using coffee to function, can’t lose weight, have skin issues, feel blah, have bloating and gas or bowel concerns, feel stressed, overwhelmed, exhausted, anxious or depressed or have tried detoxes/cleanses in the past with little to no results then you should attend. 

 

WHEN: January 27th, Saturday 2:00-4:00 pm.

 

WHERE: Tru Foods location in Castle Rock, CO

 

What you will learn: You will learn what works, what doesn’t, what to stop wasting money on, why you haven’t been digging deep enough, what I do at the beginning of each new year, and much more. 

 

PRICE: $22 per person. Invite a friend and both will receive $5 off!

 

HOW TO REGISTER: email at trufoodsnutrition@yahoo.com, call or text to 303-522-0381 to let me know you will be attending.   I will provide the Castle Rock address and send you the invoice. Payment must be received prior to the workshop.

 

CANCELATION/WEATHER: If the weather is bad, it will be rescheduled for Feb 17th.  If less than 10 people sign up, I will need to cancel the workshop and will refund your money.  If you are unable to attend, you can use the payment towards consults, cooking workshop, pantry makeover or a shopping outing.

 

SPACE IS LIMITED!

 

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

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition 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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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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Reduce Your Toxic Load This Way To Detox Your Body

Toxic Load Swap Chart

Not just what you eat is toxic to your body but also the chemicals that you breathe in, drink and put on your body. 

Your skin is your largest organ and it does absorb the creams, lotions, soaps, shampoos and other products that you put on it daily. 

We are seeing a surge in hormonal issues such as hormonal cancers, PMS, andropause and early puberty and some of this can be contributed to the hormone disrupting chemicals that enter our body daily. 

I have mentioned some products that I like and use but feel free to test and try the many other healthy brands that are thankfully available. 

If you have favorites, I would love to hear which products you use. 

Want more information on WHY you need to reduce your toxic load and avoid certain products?  10 Ways to Reduce Your Toxic Load and Why You Need to

Click on the Product Name to See the Products

Toxin to Avoid

Swap

Plastic Containers

Glass Containers, stainless steel,

Try www.lifewithoutplastic.com

Tin foil Parchment paper, wax paper (don’t use this in oven), oven safe containers with a glass lid. 

Line pans with parchment not tin foil

This cookware with glass lids lasts a lifetime.  

Non-stick Teflon pans, aluminum pans, copper pots

If you have cookware with scratches in it such as your non-stick pans and cookie trays, just toss them out.

Cast iron pans, stainless steel, ceramic cookware, glass, stoneware

I like this brand.  

It is a bit pricey but I use my skillet almost every day and I think worth it for me and my family.  

Body Lotion with chemicals and perfumes Visit www.ewg.org for long lists of safer options/brands
Facial Creams with chemicals and perfumes Thankfully there are many cleaner options available today.  I personally like 100% Pure and Trilane Beauty products
Laundry detergent www.EWG.org  for safer brands, or no laundry detergent required for the Magnetic Laundry System which I just started using.  
Household cleaning products

www.EWG.org  for safer options or use vinegar, baking soda, Clorox

Ecover is a good brand to try and can be found in most grocery stores

 

Traditional Cosmetics Look for ones with mineral based pigments and natural oils. I personally like Mineral Fusion made in CO.  100% Pure also makes cosmetics. 
Shampoo/conditioner with chemicals and perfumes

www.morroccomethod.com  

 

Deodorant Make your own (its so simple)  or Piper Wai is a brand many like. (The less toxins in your body, the less deodorant you will need!)
Sunscreen with oxybenzone Look for products with zinc oxide otherwise the brand I like is Solar D
Plastic cutting boards Wood cutting boards
Traditional Hand Sanitizer Avoid the store bought hand sanitizers and use this one if you are one of those people that likes to carry one around with you
Toothpaste with fluoride / toothbrush

Make sure it says fluoride free. I like this one  and I use it and sell this one to my clients.  You can go to there site if you want to try just one tube before buying a large amount, but you will save money buying in bulk if you order it (and this way you have it when you run out since its not in stores yet) 

I recommend Dr. Tung’s Ionic Toothbrush  to help remove plaque

Water (tap, from plastic bottles) I personally like the Big Berkey for water filtration at home and you have the option of fluoride filters as well.

For traveling and hiking I use this water bottle

For our shower head we use this and it was easy to intstall

Soap with perfumes and chemicals Dr. Bronner’s tea tree soap is my favorite. You can also get it in liquid form.  I know people who also use this as their shampoo.  
Coffee non-organic Coffee is a heavily sprayed crop. Opt for Organic. 

Drink organic fair trade coffee

or try Dandy Blend which many people say tastes just like coffee. Other options include Teeccino herbal coffee

or Mushroom Coffee

Give these a try if you are trying to reduce the amount of coffee you consume!

Air freshener, plug ins that disrupt hormones Use a diffuser with essential oils. 

www.mountainroseherbs.com has some good to diffusers to choose from

or simmer cinnamon sticks on the stove top.  

Bottom Line

In order to detox your body, you need to adjust your diet AND reduce daily toxic exposure. 

Beyond this, for many, there is still more work that needs to be done because we have been bombarded with toxins all our life, starting with vaccines, our food, our medications, and the world we live in.  

Some of you may need to go deeper, for instance, if you can’t loose weight despite your best efforts (fat holds toxins), or there is little to no improvement in your autoimmune condition or your moods and energy levels, then your toxic load may need to be addressed at the cellular level. If this sounds like you, reach out to me for more information on how I can help you.  

 

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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Cleansing and Detoxing for the New Year

 

Cleansing or Detoxing for the New Year?

ginger-1714106_640

I don’t recommend detoxes not cleanses  to the general public.  On an individual basis, someone may need a targeted detox/cleanse for a health condition that they may have.  For instance, does someone have congested lymph nodes, did they go through chemotherapy or were they recently exposed to chemical compounds?  Detoxes tend to be very restrictive and thus difficult to maintain and when they go off the detox, they tend to go back to old/bad eating habits-nothing learned, nothing gained. 

I feel that people are wasting their money on detox packages that you see in every health store and on line especially now at the beginning of a new year.  They contain a bunch of herbs and mostly fiber.  Do they have the right number of herbs and the right part of the herb?  And what are they trying to detox and what organ are they detoxing?  Most people don’t know what they are really doing and it really should be done only with guidance.

What is the detox teaching you?  So, you drink shakes and take a bunch of pills for a month-then what?  Do you just go back to your old eating habits? 

A 2009 investigation found that not a single company behind 15 detox supplements could supply any form of evidence for their efficacy.  These brands could not event tell you what these products were “detoxing” from the body.  (http://archive.senseaboutscience.org/data/files/resources/48/Detox-Dossier-Embargoed-until-0001-5th-jan-2009.pdf)

Your Body and Detox

Your body has many detox pathways. In a healthy body these pathways are running smoothly. However, because of the environment we live in, the food we eat, the polluted air and water and mineral deficient soil, our pathways can become overburdened.  What’s the answer?  It’s not in a box.

If you want to detox your body daily, you need to change your diet and start eating fiber rich, nutrient rich foods. That includes adding in fresh, organic fruits, vegetables and herbs into the diet.  It does not mean drink smoothies all day long.  Feed your body well instead.  While some cleanse plans include whole organic fruits and vegetables, and can be supportive, ask yourself what are you trying to detox? What is your goal?  And more importantly, what is your plan after the cleanse is over?  And lastly, as you know yourself best, is it healthy for you to fast, skip protein, eat very low calorie, etc.. for the cleanse. 

Most people that want to do a detox are eating the standard American diet.  The worst thing they could do then is fast, or limit their food intake and types of foods. This can put them on a blood sugar rollercoaster (if they aren’t already on it from the standard American diet) and increase nutrient deficiencies. 

Bottom Line

Save your money and skip the detox kits and supplements and visit your local organic produce aisle instead. 

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

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

For more information visit  www.trufoodsnutrition.com

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

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

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Detox Salad

Detox Salad

detox-salad-pic

 

While I am not a huge fan of detox diets, this is a salad that can be added into your meals and contains vegetables and herbs that aid in detoxing the body.  This salad can be used as a side dish and or you can add some protein to it, maybe some avocado slices, etc. and take it to work for lunch the next day. 

Ingredients

  • 1 small head broccoli
  • ½ head cauliflower
  • 3 carrots chopped
  • ½ a bunch parsley
  • ½ a bunch cilantro
  • 1/8 cup raw sunflower seeds
  • 1/8 cup raw pumpkin seeds
  • 2 T. nutritional yeast
  • Ratio: 3 T. EVOO and 1 T. lemon juice
  • s/p to taste

Directions

  1. Place the broccoli florets into food processor and process into small pieces. Remove and place in large bowl
  2. Next add in the cauliflower and process until very small pieces and then add to bowl with broccoli.
  3. Next add in the carrots the food processor and then add to the bowl with broccoli and cauliflower
  4. Chop up the parsley and cilantro and add to the bowl. Add in the yeast
  5. In a separate bowl, blend the EVOO and lemon juice. Add s/p to taste. Pour over broccoli blend and mix in.  Depending on how much broccoli blend you have and your taste preference, you may need to increase the amount of the dressing. 
  6. Note: you can adjust this recipe to your taste. Next time try basil and garlic or sliced almonds. 

Cilantro: this herb is great for cleansing.  It contains compounds called flavonoids. These antioxidants bind to heavy metals and aid their removal from the body via urine. These compounds can also help fight inflammation caused by toxic overload.

Cauliflower and broccoli: these foods contain organosulfur compounds, essentially a fancy way of saying they contain sulfur.  Sulfur rich foods can reduce inflammation, and bind to and aid in the excretion of heavy metals. They also can protect the liver from toxins.  I bet you can’t say that about your fast food burger!

 

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

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

For more information visit   www.trufoodsnutrition.com

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

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

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This Simple Daily Tip can Improve your Health and Jumpstart Weightloss

What we all should be doing first thing in the morning

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

water

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

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

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

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

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

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

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

Benefits to drinking water first thing in the morning

It can jump start your metabolism

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

 

Hydration

drought

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

 

Flushes out toxins

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

Support brain health

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

Prevent you from overeating

pasta-large-portion-of-food

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

Less colds and Flu

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

 

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

 

Sources

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

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

Clinical trial confirms effectiveness of simple appetite control method

How Toxins make you fat

Water induced thermogenesis

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

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

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

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Should you do a detox, cleanse or try intermittent fasting?

Intermittent Fasting, Detox, Cleanses

Should you be trying it?

smoothie

I get asked frequently, “So, what do you think about cleansing, detox or intermittent eating?”

Without going into detail right now about what each one is….

Here is my response:

I think if you do not know what you are doing, why you are doing it and the risks/side effects involved, then you can do more harm than good. 

For some people and at the right time they can be a useful tool as part of a healthy way of life. But most people want to start with a cleanse or a detox or dive right into intermittent eating and this I do not support. 

Do I think that everyone should be trying these methods?

No, I don’t and here is why:

If you are eating the Standard American Crap Food Diet, you don’t need to start with intermittent eating or fasting or cleansing. 

 

Three reasons why you should not start your dietary changes with a detox, cleanse or intermittent eating.

  1. Because you need to learn how to eat a healthy whole foods diet first! Start by making slow changes and when you have a whole foods diet as part of your routine for 6 months to a year then you can look at some other options to add in. 
  2. You need all the nutrient dense food you can get right now! If you have been consuming the standard American diet, it is likely that you have nutrient deficiencies. You do not want to add in intermittent fasting right away-intermittent eating is when you skip a meal, usually breakfast and do not break your fast until around the 14-16 hour mark.  Typically you are eating only in a small window of time.   How are you going to get the nutrients you need from food if you skip a meal or do a  juice cleanse? 
  3. If you have been eating an unhealthy processed diet, the odds are that you have some blood sugar issues.  If you skip a meal right now or do a detox or cleanse that is limited in protein, this can disrupt your blood sugar even more. 

You actually are detoxing and cleansing.

When you start to make changes from a crap food diet to one of whole foods, trust me you will be detoxing and cleansing your body.

How will you know?

Well, your stools will probably change and early on they may look a little funky and may have a strong or even foul order to them.

You may even notice a smell change to your sweat as you expel toxins in this manner.  If you have no heart health issues, hypertension or diabetes, infrared sauna may be a good add in at this time as long as your medical professional approves. 

Your body will start to remove toxins in the body once you give it real food.  At first you may feel like you have the flu; this is normal for a few days and even up to a week as your body expels the waste. 

 

Here is what will happen

  1. Toxins will start to be released from the tissue, typically fat tissue.
  2. The enzymes of the liver will help to convert those toxins from fat soluble to water soluble molecules.
  3. The liver will then attempt to neutralize those toxins but in order to do so it requires an abundance of vitamins, minerals, nutrients and antioxidants (see how important your diet is to detox?)
  4. Once these toxins are neutralized they will circulate through the blood into the kidneys and are released in your urine.  If they are not neutralized (say because you are continuing to eat the Standard American Crap Food Diet) the kidneys will not pick them up and they will continue to circulate and end up back in your fat tissue where they will continue to wreak havoc on your body. 

So as you can see, you don’t need a supplement, what you need is real food to detox, cleanse and feel better!

Start Here:

  • Start and end your day with 16 ounces of filtered water
  • Remove common culprits such as Teflon pans (throw them out please), fluoridated toothpaste (no, you do not need fluoride-more on that in a future blog) and make your own deodorant instead of using aluminum containing products (you can put raw, unfiltered apple cider vinegar on cotton balls and dab on arm pits for a quick solution). 
  • Protein at every meal
  • Vegetables and/or salads every day ( lettuce and tomato on your sandwich does not count as meeting your vegetable needs)
  • Quality fat sources such as avocado, olive oil, coconut , raw nuts and seeds

Fruits, vegetables, quality fats and proteins, fiber from the fruits and veggies, and adequate amounts of water, maybe some gentle herbal teas-yup, that is all you need. Not a detox kit or skipping meals or tons of herbs.  Herbs can be supportive and I do like to add herbs in for various reasons, but again not until after the dietary transition has begun. 

Right now focus on food!  Many people just read up on detox herbs and supplements and try them without knowing the consequences and end up doing more harm than good. More is not necessarily better.  And some herbs or supplements may not be the right ones for you, especially if you have any chronic health issues or are on medications. 

In today’s society if it isn’t a pill for a quick fix, we tend to want the herb or supplement to help us lose weight and to give us more energy.  Sorry, there are no quick fixes in life. 

You need to start with the diet!

Once you have the diet down, work with a nutrition professional who can guide you to the next step. Do you want to lose weight?  Intermittent eating can help…when the time is right.  Do you still get headaches and have fatigue?  There are additional herbs and supplements that can be helpful but you won’t know you need them if you don’t address diet first.

Many people say “But I eat a healthy diet already”.  I say show me. Give me a detailed diet log.  Sadly, many are eating the wrong foods for their bodies.  Please work with someone or if you are reading information on the internet, check the source and do some homework first-after all this is your body we are talking about!

What diet do I recommend? 

Even before diet, I like to start with mindfulness. Ask yourself this: do you eat in front of the TV, the computer, while driving, while standing or walking?  Do you inhale your food rather than chew eat bite and enjoy your meals? If you this sounds like you then BEFORE you change your diet, practice mindfulness! 

As far as diet goes, it is individualized as we have different ethical views; different food likes and dislikes different cultural food preferences and religious guidelines. 

I like a diet that takes out the common allergens and inflammatory foods-so one that does not include pasteurized “cow” dairy, gluten, corn or soy (non-fermented).  Stick to a diet that does not include “invented foods” which is usually anything that is in a box or package and is a prepared meal or snack.  Just because it says it is “Organic macaroni and cheese” does not mean it is the best choice. 

Your diet should not consist of processed foods such as sugary foods, refined white flour products and so forth. 

However some of the guidelines above may be impractical for you due to ethical or religious beliefs.  This is when you need to work with someone to fine tune the diet. For instance you may be vegetarian, but eat donuts and bagels and pasta all day long. That may be vegetarian but it is a blood sugar and nutrient deficient nightmare of a diet! Just because you eat vegetarian, does mean you eat healthy!

What results should you expect with a healthy food “detox” plan?

  • By the third week (often sooner) increased energy and less fatigue
  • Less brain fog, more clarity
  • Easier bowel movements
  • Improved sleep
  • Weight loss
  • Clearer and more vibrant facial skin
  • Improved mood, better able to withstand stress
  • Stronger immune system

Here are some meal examples:

Breakfast:

  • eggs, cooked in coconut oil or grass fed butter-blend in some spinach- with org. nitrate free bacon or sausage and sweet potato hash; add in some herbs such as garlic and cilantro
  • goat, sheep or coconut yogurt sprinkled with nuts and seeds
  • steel cut gluten free oats with apples, cinnamon, and almond butter
  • homemade breakfast bars
  • left overs
  • pancakes made with coconut and almond flour and side of eggs or bacon
  • green protein smoothies (limit the fruit) add in flax, chia or hemp seeds, bee pollen and more to give it a boost.
  • quinoa breakfast bowl with black beans and goat milk cheese and veggies

Lunch:

  • salad bowl-dark leafy greens, whatever veggies you have, sprouts and  a protein such as garbanzo beans, chicken, fish, eggs or steak, drizzled with homemade oil and vinegar dressing
  • tuna fish or egg salad on bed of lettuce with hummus and veggies and flax crackers and fermented pickles
  • mason jar to go meals-put veggies, protein and fats in a mason jar to take to work-drizzle with homemade dressings
  • soups-use a blender to make the night before-have with a salad
  • left overs
  • Teff, millet or quinoa bowl with veggies, homemade dressing (make large batches at a time) and fried eggs or salmon

Dinner

  • combine a protein with veggies (try a medley instead of just one) and a side of carbs
  • lemon chicken, side salad, sweet potatoes and a tablespoon of fermented sauerkraut
  • shrimp stir fry with basmati white rice or cauliflower rice
  • marinated grass fed beef with roasted root vegetables and pea medley
  • crock pot- pot roast one dish meal
  • ground beef pasta sauce with bean pasta and side salad

Is it too expensive to eat healthy?

It does cost a bit more in the beginning until you weed out all the crap. But then it will start to replace those fast food meals, cereals, snacks, juice, soda, energy drinks and so forth and it will balance out. 

Some say that it cost roughly 50 cents more per day per person so if you add that up for a family of four it could add up to an added $730 per year. But wait, you will be healthier, so less trips to the doctor and ER, possibly medication reduction or elimination and more. In the end it balances out. 

Does it take too much time to eat healthy?

I get it. We come home from work tired, we don’t want to cook.  Allow yourself a night or two per week to not cook. 

But make an effort to the other nights, whether that is putting meals in the crockpot before you leave for work or making a bunch of meals on the weekend and freezing them. Find what works for you.  I typically post on my fb page quick and simple recipes that are healthy. I don’t want to spend my day in the kitchen either! 

Once you start eating healthy you will notice more energy and more motivation.  Thus you will have the energy and motivation to prep healthy meals. 

Let me know your thoughts on this and if you are in the process of switching to healthier habits.  I would love to hear what is and isn’t working for you!

 

Sources

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

Dube, D. Detoxification. On Fitness Magazine. Vol 16, No. 1, 2015 www.onfitnessmag.com

Kresser, C.   (11/17/10) Intermittent fasting, cortisol and blood sugar.   http://chriskresser.com/intermittent-fasting-cortisol-and-blood-sugar/

 

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

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

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