Eating For Hormone Balance

When I was first building my health and wellness business, I was also a single mom raising a young daughter on my own. What a crazy time in my life that was! I worked crazy long hours, all the while balancing caring for Anika, and maintaining our home. I was stressed and exhausted all the time. That’s when I started learning about adrenal fatigue, and how very important hormone balance is to my health, happiness and energy. When any of the multitude of hormones in your body are imbalanced – a common problem in today’s hectic world – your health suffers. But the problems aren’t irreversible. Many solutions exist for balancing these hormones naturally, and one of the best is well within your control: the food you choose to consume.

If you’ve ever dealt with imbalanced hormones, you know how critical these chemical messengers are to your health and wellbeing.

The 10 most common signs that you could have a hormonal imbalance:

1. Poor sleep - not being able to fall asleep or stay asleep

2. Fatigue that’s not alleviated by sleep

3. Night sweats and hot flashes

4. Resistant excess weight and body fat, especially around the belly

5. Low libido or sexual dysfunction

6. Acne or other skin issues

7. PMS symptoms

8. Foggy thinking (brain fog!) and difficulty concentrating

9. Mental health issues - depression and anxiety in particular

10. Mood changes like irritability and anger

Fortunately, by making some simple changes to your diet and you can balance your hormones and prevent or reverse many of these health issues. And one of of the easiest ways to restore proper hormone balance is to fill your plate with real, whole, nutrient-dense foods.

Blackstrap Molasses

Rich in iron, blackstrap molasses can improve your mood, which relies on a balance of hormones including serotonin, dopamine and other vital hormones. This is why iron deficiency sometimes results in a poor mood, sleep, & energy levels. Also, essential minerals in blackstrap molasses, such as magnesium, manganese and calcium, can relieve menstrual cramps and support the health of uterine muscles. Have 1 spoonful by mouth, or try Kelly’s Molasses Moon Latte

Flaxseeds

Flaxseeds contain lignans, a compound that can help reduce excess estrogen. Add a tablespoon to your smoothies, salads, or coconut yogurt.

Cruciferous Vegetables

Cruciferous veggies contain a sulfur compound called diindolylmethane, or DIM, which helps support normal and healthy levels of estrogen in your body. Add a cup of broccoli, cauliflower, or brussels sprouts to your diet every day.

Bitter Greens

Bitter greens contain many nutrients that help support normal hormonal balance. Dandelions in particular are studied for their ability to ease hormone-related reproductive problems. Try serving a handful of sautéed kale or chard as a side dish to meals. Try a dandelion tea!

Broccoli Sprouts

Broccoli sprouts contain a compound called sulforaphane, which can help reduce the risk of tumors and hormone-related cancers. Add a cup of broccoli sprouts to a sandwich, avocado toast, or salad

Seaweed

Seaweed is rich in iodine, one of the most important minerals needed to help synthesize hormones in your thyroid gland. Add a dash of kelp flakes to your soups, or snack on seaweed salad dressed in a light vinaigrette.

Sauerkraut

Sauerkraut contains probiotics, or “good” bacteria, that help improve gut health. Research shows that probiotics can also affect hormones and even lower the stress hormone cortisol. Top your meals with ¼ cup of sauerkraut every day to reap those benefits.

Coconut Oil

Dietary fat plays a large role in hormonal balance, and if your testosterone levels are low, eating more healthy fat can give your levels a boost. Coconut oil is one of the best sources of fats you can eat due to its high medium-chain fatty acid content, which can improve brain health and aid in fat loss. Eat a little coconut oil every day by

Turmeric

Chronic inflammation can switch on multiple hormones in our bodies that can lead to a damaging imbalance. Turmeric is highly anti-inflammatory and can help tame this problem. Season your meals liberally with turmeric, add some to a smoothie, or reach for a supplement to get an extra dose of anti-inflammatory action. Pair turmeric recipes with black pepper for maximum absorption.

Wild Salmon

Research shows that omega-3 fatty acids, like those found in fish, can help prevent disease and can help women, in particular, keep their hormones balanced. If you don’t eat salmon, consider a high quality fish oil supplement.

HORMONE BALANCING RECIPE : Turmeric Peach Ginger Smoothie

Ingredients:

¼ teaspoon ground turmeric
½ teaspoon freshly grated ginger
1 teaspoon flax seeds
1 large peach (fresh or frozen work well)
3 ice cubes
½ cup unsweetened plant-based milk
½ cup unsweetened coconut yogurt
1 scoops2Collagen powder (I like vital proteins)
Bee pollen to garnish (optional)

Combine all the ingredients except the bee pollen in a high-speed blender and blend until smooth. Garnish with bee pollen and serve immediately.

My Ultimate Wellness Circle is an ongoing membership community -- which means you get new healthy lifestyle content like this, and coaching from me every month, for as long as you remain a member.

Yours in health and wellness,
Lisa C

How Sweet It Is Not: The Blood Sugar Roller Coaster

Talk of blood sugar might make you think of diabetes, of insulin levels and people whose lives depend on careful monitoring of their sugar intake. The truth is, blood sugar levels have a tremendous effect on even the healthiest person, especially with the amount of sugar hiding in plain sight in so many of the foods we eat. Too much sugar can cause a wide variety of symptoms, from finding it difficult to lose weight, craving sugar and feeling ravenously hungry (“hangry”) or thirsty to feeling anxious, irritable, light headed, and having difficulty sleeping or concentrating.

These are all signs your blood sugar could be out of whack. But don’t stress. There are simple things you can do to help balance your blood sugar …

Foods to Balance Blood Sugar:
1. Greens:
You can never eat too many greens. For the best blood sugar benefits, go for nutrient-dense, low-carb greens like spinach, kale, and broccoli. These greens are also very rich in protein and calcium, which help your body in multiple areas. You can toss these greens in salads with olive oil and chunks of salmon. Studies have shown that these three vegetables contribute to dramatic improvement in patients who are constantly battling with their blood sugar.

2. Fruits low in fructose:
Fruit is always a must, but for blood sugar-specific management, choose fruits that are low fructose, such as cantaloupe, raspberries, blueberries, kiwi, and blackberries. You can snack on them throughout the day, or toss them in your salad, smoothies, or acai bowls.

3. Protein:
Protein is essential for slowing down glucose absorption in your body, which helps regulate your blood sugar levels. Add foods to your diet that are packed with protein, like wild salmon and other types of fish, beef and other types of lean meat, cottage cheese, Greek yogurt, and eggs. Make your diet interesting; try snack ideas like celery sticks dipped in all-natural peanut butter. This snack is rich in protein and only contains the good kind of fat. Remember everything in moderation, however. Too much protein actually can become sugar in your blood, creating a condition called gluconeogenesis; 40 to 70 grams of protein is enough for a day.

4. Herbs and Spices:
Herbs and spices are natural supplements for balancing your blood sugar levels. They not only add flavor to your dishes but they may also help your hormone’s lower your blood sugar. Some spices, like turmeric, contain anti-inflammatory properties, which help in balancing out your sugar.

5. Drink Healthy:
Cut out sugary, high-calorie drinks from your diet. Add drinks like herbal tea, lemon water, and cucumber juice in your daily routine.

6. Whole Grain Foods:
Whole grain foods that are also rich in protein, like millet and quinoa, provide and store energy without causing spikes in your blood sugar levels.

7. Beans:
Beans are a good source of protein, low carb, and rich in fiber, all important factors in balancing your blood sugar. Hummus, lentils and garbanzo beans are good examples and great dietary choices. Remember to soak them the night before to promote easier digestion.

8. Nuts:
Nuts like almonds and walnuts contain healthy amounts of fiber, protein, and healthy fats, and are a low carb snack idea.

Lifestyle Habits To Control Blood Sugar:
1. Avoid skipping meals (This is a big one!)

Fasting for long periods of time almost always leads to overeating later in the day and will send your blood sugar levels on a roller coaster of highs and lows. Eat a healthy breakfast that includes some protein and complex carbohydrates to slow the release of glucose in your system.

2. Exercise

Exercise helps cells in your muscles take up more glucose (stored sugar) in order to use it for energy and tissue repair. A long term habit of exercise also helps prevent insulin resistance, a condition that makes it very difficult to lose weight. Try to get your heart rate up and sweat at least 3 times a week.

3. Sleep

Lack of sleep can raise your stress hormones (cortisol) and make you hungry.. This makes it harder to control your appetite and say no to junk food……..so be sure to get those ZZZ’s!

The good news is you can balance your blood sugar the natural way by being conscious of the foods you eat. There is nothing more empowering than harnessing control over your own health and wellbeing and better yet, there are so many delicious and satisfying ways to do it.

Find delicious healthy recipes and more when you join my Ultimate Wellness Circle, an ongoing membership community which means you get new healthy lifestyle content like this, and coaching from me every month, for as long as you remain a member.

Magnesium 101

Magnesium 101: What You Really Need to Know

Magnesium is one of those nutrients we don’t hear about too much, despite the fact that it’s one of the most important minerals for our bodies.

Magnesium is a powerful mineral responsible for over 300 different functions of the body. In fact, every organ in the body needs magnesium. It helps keep your blood pressure normal, your bones strong, your immune system in check, and your heart rhythm steady. It’s kind of a big deal, and a magnesium deficiency can wreak havoc on your body.

So what role does magnesium play?

Let’s find out…

Magnesium helps lower our stress levels. In fact, magnesium is often referred to as the “relaxation mineral.” Serotonin, which is a natural mood stabilizer found mostly in our digestive system, requires magnesium for its production. Therefore, it is recommended that we take magnesium to help manage our stress, anxiety, and mood disorders. In turn, a magnesium deficiency can affect our stress level and emotional state.

Magnesium is used in hospitals and given to patients intravenously who are having heart palpitations – the magnesium helps slow down their heart rate.

Magnesium is necessary for numerous chemical reactions in our body, including making DNA.

Magnesium helps maintain our brain function by relaying signals between our body and our brain. It prevents overstimulation of nerve cells, which could result in brain damage.

Magnesium helps regulate muscle contractions – it opposite to calcium to help our muscles relax. Magnesium is commonly recommended for treating muscle cramps.

Magnesium has also been linked to helping reduce the risk of many diseases, including arthritis, heart disease, and diabetes. Several studies have shown that migraine headaches are associated with low levels of magnesium.

Despite magnesium being abundant in our body, many people don’t get enough of it.

Some studies say that up to 68% of adults don’t get enough magnesium in accordance with the recommended daily intake (RDI).

So how much magnesium should we be consuming on a daily basis to keep our body functioning as it should?

Adult men should consume 420 mg/day, while adult women should consume 320 mg/day.

There could be consequences from consuming too much magnesium or not enough magnesium:

Too much magnesium can cause various symptoms, including diarrhea.

A magnesium deficiency (called hypomagnesemia) could lead to various health conditions, including muscle twitches and cramps, osteoporosis, fatigue, high blood pressure, asthma, heart disease, and diabetes.

Common symptoms of magnesium deficiency are:

• Muscle spasms and cramps

• Migraines and headaches

• Anxiety & depression

• High blood pressure

• Hormone problems

• Sleep issues

• Low energy

• Bone loss

And here’s good news! There are plenty of magnesium-rich natural food sources.

• Pumpkin seeds (check out the recipe below for making Creamy Pumpkin Seed Butter)

• Raw almonds and cashews (raw nuts are better than roasted nuts – roasted nuts lose magnesium during the roasting process)

• Artichokes

• Dark chocolate
  Black beans, peas, and soybeans

• Green leafy vegetables (spinach)

• Whole grains (oat bran)

• Herbs (coriander, chives, dill, sage)

Magnesium can also be absorbed through the skin, so consider using a magnesium oil or lotion that contains magnesium. Or, take an epsom salt bath which is rich in magnesium.

However, the easiest (and yummiest) way of getting in your daily magnesium - is to include plenty of food sources high in this multi-tasking mineral, such as this Creamy Pumpkin Seed Butter!
________________________________________
RECIPE:

Creamy Pumpkin Seed Butter

Ingredients:

• 2 cups raw pumpkin seeds

• 1-2 tsp. oil (grapeseed or olive)

Preparation:

1. Preheat oven to 350 degrees.
2. Spread the pumpkin seeds on a baking sheet.
3. Bake for 10-12 minutes, until lightly golden.
4. Cool for 15-20 minutes.
5. Put the pumpkin seeds in a food processor.
6. Run the food processor for approximately 4-5 minutes, until the pumpkin seeds begin to have the texture of butter. If necessary, stop the food processor and scrape the sides.
7. Continue running the food processor for another 2-5 minutes until the pumpkin seeds have the texture of butter. Add some of the oil, as needed, until the desired consistency is obtained.

REFERENCES:

https://www.healthline.com/nutrition/what-does-magnesium-do

http://www.magnesium.ca/

What Your Hair, Skin & Nails Say About Your Health

Hair, Skin, & Nails – What They Say About Your Health

Your physical appearance can tell you a lot about your internal health.

Most natural health practitioners include a physical examination since the condition of your hair, skin, and nails can be indicators of underlying health issues, like nutrient deficiencies, hormonal imbalances, and the health of your digestive system.

The growth and maintenance of healthy hair, skin, and nails is dependent on your intake, and absorption of a variety of nutrients, including plenty of vitamins and minerals.

You should regularly check out the appearance and condition of your hair, skin, and nails for clues as to what foods, and therefore what nutrients your diet may be lacking.

Physical signs that you may be lacking something in your diet

FINGERNAILS & TOENAILS

Healthy nails are clear, smooth, and flexible. Like hair, healthy nails should be in a continuous cycle of re-growth.

The following color or texture changes in your nails are common signs of nutrient deficiencies:

WHITE SPOTS – If you notice white spots on your nails, you may not be getting enough zinc in your diet.

Good sources of zinc include:

●      pumpkin seeds

●      dark chocolate

●      Seafood

●      red meat

●      leafy green vegetables

HORIZONTAL RIDGES along your nails may indicate either a zinc or iron deficiency.

Good sources of iron include:

●      Red meat

●      Beans & legumes

●      Leafy green vegetables

●      Dried fruit

To enhance your body’s absorption of iron, pair iron-rich foods with a good source of vitamin C, like citrus fruits, strawberries, or bell peppers.

SKIN

Did you know that the health of your skin is closely tied to the health of your gut and liver function?

These two rather essential organs (your skin & liver) are processing and detoxifying everything – including foods, drinks, supplements, and medicines - pretty much everything you take in from the outside world.

Inflammatory skin conditions, like acne, eczema, and skin rashes are common symptoms of leaky gut syndrome – when the walls of the small intestine become thin and too permeable or “leaky”.

Breakouts and rashes can also be symptoms of a sluggish liver. Your liver’s primary responsibility is detoxification. So a poor diet, medication, and excessive alcohol intake can result in a slow, congested liver that is less efficient at doing its job.

Inflammatory skin conditions can also result from food intolerance and/or allergies. Many people have intolerances to gluten and dairy products. Additionally, excessive intake of sugar and refined carbohydrates can also disrupt normal gut function that often results in skin irritations.

Dry or flaky skin can signal a lack of healthy Omega-3 fats in the diet.

Avoiding foods you are intolerant to, adding in more Omega-3-rich foods, and supplementing with probiotics, plus a high quality fish oil may benefit your skin.

HAIR

Healthy hair is soft, elastic, and should also be in a continuous cycle of re-growth. Hair should NOT easily break or fall out.

While no one wants to deal with premature hair loss, that’s exactly what can happen if your diet is lacking certain nutrients and/or you have an undetected health issue.

If you are noticing you’re shedding a few hairs each day though -- RELAX! That’s totally normal as hair follicles move through their growth cycle.

However, excessive shedding that results in noticeable hair thinning and/or changes in hair texture, like dryness or brittleness, can result from:

→ Thyroid hormone imbalance, resulting in hypo or hyperthyroidism

-       Have blood levels checked regularly

 → Not enough protein – the main building block of new hair growth

-       Include a good source of protein, such as meat, poultry, seafood, eggs, beans, or nuts, with each meal to meet your daily requirements

→ Not enough omega-3’s – healthy fats help keep hair and scalp conditioned with the production of natural oils

-       Consider taking a fish oil supplement and frequently include good sources of Omega-3’s, like walnuts, chia seeds, and fatty fish, in your diet

→ Lacking vitamins & minerals

-       Iron

-       Zinc

-       B vitamins

A DIY Trail Mix is an easy way to combine essential nutrients that help promote healthy hair, skin, and nails. Raw nuts and seeds are good sources of Omega-3 fats, as well as key minerals like zinc.

Natural sweet-makers like dark chocolate and raisins are good sources of iron and punch up the flavor & fun of your mix too. Be creative, incorporate more whole and snackable foods into your diet and get to mixing - for your hair, skin & nails’ sake!

RECIPE:

Healthy Skin, Hair & Nails Trail Mix

Ingredients

1 cup raw walnuts

1 cup raw almonds

½ cup raisins

¼ cup raw pumpkin seeds (pepitas)

¼ cup dark chocolate chips

To prepare 

Combine all ingredients in a medium bowl, then transfer to airtight container and store at room temperature or in refrigerator.

A serving size is ¼ cup trail mix.

REFERENCES:

Healthline: 9 Tricks for Healthier, Fuller-Looking Hair

CanPrev Blog: What Do My Fingernails Have To Do With My Health?

Study: Frontiers in Microbiology, 2018 - The Gut Microbiome as a Major Regulator of the Gut-Skin Axis

What The Heck Is A Leaky Gut

How in The Heck Can My Gut Be Leaking?!

There’s A LOT of talk in the health world about gut health these days. You’ve probably even heard that the key to reversing a whole host of health issues, ranging from skin issues to serious autoimmune conditions, starts with healing your so-called leaky gut.

Afterall, Hippocrates is famously credited with stating that “all disease begins in the gut”.

Several factors are thought to disrupt the normal intestinal environment and contribute to a leaking gut.

But what the heck is a “leaky gut” – and how do I know if mine is leaking?

This refers to damage and/or thinning of the lining of the small intestine (aka, your gut). Your small intestine acts as the barrier between the outside world and the rest of your body – a pretty important job!

The small intestine is also where partially digested food from the stomach (and anything else you take in from the outside world, like medications and supplements) is further broken down and absorbed into the bloodstream, where it is then carried for use throughout the rest of the body.

If your intestinal wall is damaged, thinned, or has gaps in it – known as impaired intestinal permeability, the breakdown and absorption of the food you eat is also impaired.

Partially digested compounds, bacteria, and chemicals that shouldn’t be absorbed can quite literally “leak” across the intestinal membrane and into your bloodstream.

The immune system then kicks into action, reacting to these foreign substances that have crossed the intestine as dangerous intruders.

It is believed that this immune response (from leaky gut) may be the underlying cause of other diseases, like:

● Systemic inflammation
● Irritable bowel syndrome (IBS)
● Food allergies and intolerances
● Nutrient deficiencies
● Celiac disease
● Diabetes
● Autoimmune disorders
● Mood disorders
● Skin conditions like eczema

Several factors are thought to disrupt the normal intestinal environment and contribute to a leaking gut.
Contributors to leaky gut include:

● Excessive intake of calories, unhealthy fats, refined grains, sugars, and alcohol, which promote inflammation and digestive trouble.
● The use of antibiotics and NSAIDs (i.e. ibuprofen). These can disrupt the balance of good and bad bacteria in the gut and cause damage to the lining of the gastrointestinal system, respectively, if used frequently.
● Disturbances in the gut microbiome. Overgrowth of bad bacteria in the small intestine in relation to the good, healthy bacteria (your gut flora) that help digest your food.
● Chronic stress, which can also cause inflammation throughout the body, including your gut.

Most healthcare professionals don’t recognize leaky gut as an official diagnosis, and there isn’t a standard test to determine if you are suffering from it.

Whether the claims about leaky gut are scientifically proven or not, we do know that gut health is something to consider when it comes to your overall health.

If you’re experiencing digestive woes, like bloating and irregularity, it’s possible your gut health and digestion may be impaired and that your gut is, in fact, in need of healing.

Good habits to support a healthy intestinal environment and properly functioning gut include:

● Eat whole, minimally processed foods with a focus on fiber-rich plant foods.
● Include fermented foods, like raw sauerkraut or kimchi, naturally cultured yogurt & kefir (unsweetened), or kombucha, which contain good-for-your-gut bacteria.
● Sip bone broth or take a collagen supplement. Collagen is thought to help rebuild and restore the gut lining.
● Take an omega-3 supplement or include 2-3 servings of fatty fish each week to help combat inflammation.
● Take a daily probiotic supplement to support your gut microbiome.
● Find natural alternatives to pain relief, like essential oils or meditation, instead of relying on over-the-counter NSAID’s which are known to damage the lining of the gut and cause digestive issues.

________________________________________

REFERENCES

Journal of Allergy and Clinical Immunology 2009: Intestinal Barrier Function: Molecular Regulation and Disease Pathogenesis

BMC Gastroenterology 2014: Intestinal Permeability - A New Target For Disease Prevention & Therapy

Is Leaky Gut Syndrome a Real Condition? (An Unbiased Look)

RECIPE
Gut Soothing Banana Berry Smoothie

Ingredients

- 1 cup unsweetened non-dairy milk
- ½ cup kefir (or plain, unsweetened whole milk, naturally cultured yogurt)
- 1 banana
- 1 cup berries, any kind
- 1 Tbsp chia seeds or ground flax
- 1 scoop collagen powder

Preparation

1. Place all ingredients in blender and blend until desired consistency reached.
2. Blend in a few ice cubes if you prefer a cold, frosty smoothie OR use frozen fruit.

Lessons From The World's Longest Lived

Think living a long and healthy life well into your nineties or even one hundred years old is only for those lucky few who hit the genetic lottery? Think again.

Lifestyle factors, i.e. the things you do everyday over the long-term – can add up to increase the number of quality years in your lifespan.

Look no further than the people of Blue Zones for proof of how powerful everyday habits are when it comes to staying healthy for the long haul.

The Blue Zones are regions around the world where people have very low rates of chronic disease and live longer compared to other populations.

They are located in regions of Greece, Sardinia, Costa Rica, Japan, and California, where a large number of Seventh Day Adventists reside.

Because these communities are home to the greatest number of people who live healthfully into their nineties and even hundreds, researchers have studied them to determine just how they age so healthfully.

Do you have to live in an actual Blue Zone to guarantee longevity? Nope! You can adopt some of the well-studied lifestyle traits of these folks to promote health and longevity right where you are.

Here’s the top 10 life “hacks” of the world’s longest living people, and a blue zone recipe below:

Eat a Plant-rich Diet

Blue Zone residents eat a mostly plant-based diet that includes plenty of fruits, vegetables, beans, nuts, and whole grains. Animal foods aren’t avoided – they eat smaller portions of meat a handful of times per month.

You don’t have to become a strict vegetarian or vegan, but it’s important to eat a variety of plant foods daily - they contain fiber, vitamins, minerals, and powerful antioxidants that help decrease inflammation and protect you from chronic disease, like heart disease, diabetes, and cancer.

A simple rule of thumb is to fill half your plate with vegetables at every meal. Yep, every meal!

Include Healthy Fats

Eat heart healthy unsaturated and omega-3 fats in the form of olive oil, nuts, and fish.

Getting enough omega-3’s helps decrease disease-causing inflammation and keeps your heart and brain healthy.

Eating enough fat also keeps you feeling fuller longer, which can help prevent overeating that leads to weight gain - bonus!

Stop Eating Before You Feel 100% Full

Avoid the clean plate club. Eating slowly chewing your food thoroughly gives your brain and stomach time to register that it’s had enough to eat.

Blue Zone communities avoid overeating and eating beyond feelings of fullness, which again, can help prevent weight gain.

Drink Red Wine

Enjoying a glass of red wine a day increases your antioxidant intake, which is thought to decrease inflammation and help prevent heart disease.

Of course, moderation is key. Six ounces of wine is considered a glass and drinking more than that can be associated with negative health effects.

Move Your Body Throughout the Day

Have you heard the phrase “sitting is the new smoking”? As in, it’s not good for your health to sit for extended periods of time.

Lack of physical activity and prolonged sitting is linked to weight gain, obesity, and increased mortality. Be sure to look for opportunities to add movement into your regular routines.

You might try:

● Stretching while you watch tv

● Take an after dinner evening walk

● Park farther away from your destination

● Choose stairs over elevators

● Take standing and stretching breaks at work

● Use a stand-up workstation, and fidget while you work (or dance!)

The world’s longest living people live active lives that include daily physical activities, like gardening, walking, and manual tasks.

Know Your Purpose

People in Blue Zones tend to have a strong sense of their life purpose, known as ‘ikigai’ in Okinawa or ‘plan de vida’ in Nicoya, which loosely translates to ‘why I wake up in the morning.’

"Knowing your sense of purpose is worth up to seven years of extra life expectancy." – Dan Buettner

Shed the Stress

Stress is a major cause of disease and unhappiness in the world today. It leads to chronic inflammation, associated with every major age-related disease. Stress is a part of daily life and even people living in the Blue Zones experience stress, but it’s how they manage it that makes all the difference. The world’s longest-lived people have routine and rituals for shedding stress.

Put Your Family First

In the Blue Zones, families are kept close. This includes the aged parents and family members, who remain in the home with other family members, or live nearby. They commit to a life partner and invest lots of time and loving energy into their children.

Find Your Tribe

We all know the benefits of finding your tribe. But even more so, being with a tribe that promotes life-affirming, healthful behaviors is even more vital. Other life-affirming habits of Blue Zones people include a lack of time urgency, daily social interactions, a strong cultural community and spiritual or religious connection.

BLUE ZONE RECIPE

Mediterranean Bean Salad

Ingredients

• 2 15-oz cans of beans, drained and rinsed (use black beans, cannellini beans, kidney beans or chickpeas/garbanzo beans)

• 1 english cucumber, chopped with skin on

• 1 bell pepper, diced

• 1 small red onion, diced

• 1 cup cherry tomato, halved

• 1 cup kalamata olives, roughly chopped

• ¼ cup virgin olive oil

• ¼ cup red wine vinegar

• 2 whole cloves of garlic, minced

• 1 tsp dried oregano or 2 tsp fresh herb

• salt and pepper to taste

Preparation

1. Combine beans, cucumber, pepper, onion, tomatoes, and olives in a large bowl.

2. In a small bowl or sealed jar with a lid, whisk or shake together olive oil, vinegar, garlic, oregano, and salt and pepper.

3. Toss salad with dressing and enjoy at room temperature or refrigerate unused portions.

REFERENCES

Power 9: Reverse Engineering Longevity

Why People in “Blue Zones” Live Longer Than the Rest of the World

13 Habits Linked to a Long Life (Backed by Science)

Fitness Fuel: What To Eat Before, During & After Your Workout

Fitness Fuel: What to Eat Before, During & After Your Workout

You’ve just finished your workout and you know you need to eat something. But what?

Workout nutrition may seem rather complicated but it doesn’t have to be. 

Here’s the latest on how to fuel your body before, during and after your workout so you can improve your performance, maximize recovery - and feel better!

Fuel the machine

Skipping your pre- workout fuel is the equivalent of hitting the road with an empty gas tank. You may get off to a good start, but you’ll likely be running on fumes in no time.

When you feed your body with the right nutrients before your workout, you’ll be able to lift more, run longer & faster, and speed up your gains. Plus you’ll feel so much better doing it!

So, what should you be eating Pre-workout?

Since our body’s preferred energy source is carbohydrates, your pre-workout fuel should be higher in carbohydrates and lower in protein and fat.

Protein and fat are harder for our body to digest, and this uses up extra energy that we could be putting toward our workout.

Aim to eat about an hour before your workout to give your body time to digest and absorb the nutrients.

Here are a few Pre-Workout options that work well for pre-strength or pre-cardio workouts:

●      Wholegrain rice cake with 1 Tbsp nut butter

●      Small apple and a handful of raw nuts (or nut butter)

●      ½ cup of plain oatmeal with berries

Sports Drinks or Water?

Just plain water will do the trick during your workout. Experts recommend drinking between 3-8 oz of water every 15 minutes during your sweat session.

Also, you can hold off on the sports drinks unless you’re exercising for 90 minutes or longer, or are exercising in extreme heat.

Sports drinks help to replace carbohydrates and electrolytes but are not necessary for the average gym goer.

Why not skip the sugary, neon-blue commercial sports drink all together and just whip up your own for longer, sweatier workouts?

Just grab a ½ cup pure orange juice, top with filtered water and add a pinch of sea salt or pink salt. You’ve got a DIY electrolyte replacement drink for a fraction of the cost and infinitely healthier ;-)

What to Eat after a Cardio Session

It is still recommended that you eat your post-cardio snack 30-60 minutes after finishing up.

However, you’ll be using more carbohydrate stores during a sweaty cardio workout (think running or spinning) than you would during your lifting session.

This is why you’ll need to eat a snack or meal that is 3:1 or 4:1 carb to protein ratio - similar to your pre-workout ratio.

Try one of these snacks after your next cardio workout to replenish your carbohydrate stores (glycogen) used and to help you recover faster:

●      Sprouted grain toast and nut butter

●      Whole grain crackers & 2 Tbsp hummus or bean dip

●      Small banana or apple slices and a handful of raw nuts or seeds

What to Eat After Strength Training or Lifting Weights

Once you finish that last rep, pat yourself on the back and then fuel up on the protein!  

Aim to eat within 30-60 minutes post workout to help your body recovery and to build those muscles you’ve been working so hard for. This meal should be approximately a 2:1 ratio of protein to carbohydrates.

Here are a few examples of a balanced “post-lifting” meal:

●      Grilled chicken breast or sliced deli turkey with vegetables

●      1-2 hard boiled eggs, small salad

You’ll also love this delicious smoothie - packed with protein, fiber and the anti-inflammatory benefits of tart cherries!

RECIPE

Very Cherry Recovery Smoothie

1 cup of non-dairy milk of choice

1 scoop vanilla protein powder of choice (unsweetened, less processed)

1 handful of fresh or frozen tart cherries (frozen will have a thicker consistency)

1-2 tbsp of chia seeds or hemp hearts

1 handful of greens (spinach or baby kale work well here)

2-3 ice cubes (more if you’ve used fresh cherries)

Blend, enjoy and watch those muscles grow!

REFERENCES

LiveStrong: Post Workout Carb-Protein Ratio

The Washington Post: The Best Way To Eat Before & After Exercise

CBC.ca: Sports Drinks Unnecessary, Counterproductive For Most People

What That Number On The Scale Really Means

What that number on the bathroom scale really means

We all know the frustration of working hard to maintain a healthy body weight, only to step on the bathroom scale and see the numbers going in the wrong direction - or not quickly enough in the right direction! 

Here are 6 truths about those annoyingly normal daily weight fluctuations:

1| Scale weight is not a true measurement of your health. It is simply one of many variables you should be taking into account to determine if you are approaching or maintaining your optimal body weight.

2| When you wake up after fasting - usually for around 12 hours, you're completely dehydrated and at your lowest weight of the day. This is why it’s recommended to weigh yourself first thing in the morning after you’ve voided, and before you eat or drink anything.

3| Speaking of voiding… you can experience daily weight fluctuations of 1-3+ lbs due to waste that could be lingering in your large colon. Who knew poop could be so heavy?

Be sure to keep the poop moving with plenty of fluids, plant-based fiber and targeted supplementation, if necessary. (Great recipe below that is delicious and supports your digestive system)

4| Your scale doesn't just weigh fat. It weighs muscle, bone, organs, water, and as you just learned - poop!

When you lose weight, it doesn't necessarily mean that you've lost body fat as the average bathroom scale has no way of telling you what bodily tissues you've lost. Weighing “skinny” on the scale does not always translate into healthy off the scale.

The more muscle you have the more energy your body burns, even when you're just sitting around - due to the fact that it’s a metabolically active tissue. That's one reason why a fit, active person is generally able to eat more than say the chronic dieter who is unknowingly breaking down and losing muscle.

5| Likewise, the scale can't tell if you've gained muscle.

Building muscle makes it possible to drop clothing sizes (and lose inches) without a significant change, if any, in scale weight.

THINK OF IT LIKE THIS: a pound of muscle is like a small, compact brick, whereas a pound of fat is like a bulky, lumpy pillow. So that's why when you gain muscle and lose fat, your figure appears slimmer and more firm - but your scale weight may not change much.

6| It might be your HORMONES!

Some women can gain up to 10 lbs right before or during their period. No joke. This is because of the natural drop in Progesterone just before your period often causes digestive issues like water retention and constipation. (Let’s not forget how heavy poop can be!)

Our bodies also tend to lose Magnesium in the days before menstruation, which drives our Insulin levels up leading to an increase in food cravings - especially for sugar.

Insulin is a hormone made by the pancreas that keeps blood sugar levels in check but is also considered a fat storage hormone.

THE BOTTOM LINE: these yo-yoing numbers have nothing to do with your long-term progress and they are just part of the journey.

Simply do your best to maintain an overall healthy lifestyle and understand that daily weight fluctuations are completely normal!

“The scale can only give you a numerical reflection of your relationship with gravity. That’s it.

It cannot measure beauty, talent, purpose, life force, possibility, strength or love.”

— Steve Maraboli

REFERENCES: New Health Guide: Weight Gain During Period

RECIPE: Here’s a fresh, high-fiber, plant-powered recipe to keep that digestive system happy and moving along as it should.

Papaya Avocado Berry Salad - serves 2

Combine the following in a medium bowl:

• 1 medium papaya, diced

• 1 medium avocado, diced

• ¾ cup jicama, diced

• ⅓ cup fresh berries, sliced or whole

• 2 Tbs or 4 halves walnuts, chopped & toasted

Then make the dressing:

Berry Balsamic Salad Dressing

• 2 cups mixed fresh berries, frozen thawed ok (like blackberries, blueberries, strawberries and raspberries)

• ½ cup extra-virgin olive oil

• ¼ cup balsamic vinegar

• 1 tbs fresh citrus juice (like lemon, lime or orange juice)

• 2 tsp honey, unpasteurized

• 1 tsp Dijon or spicy mustard

• 1/8 teaspoon Himalayan Pink or Grey/Celtic Sea salt

• Freshly ground pepper to taste

( Optional additions: to kick your dressing up a notch, add 1 small clove garlic, chopped and/or 1 Tb finely chopped fresh thyme leaves.)

In a blender or mini food processor, puree berries. Place a small strainer over a bowl. Pour pureed berries into strainer, pressing with the back of a spoon to remove the seeds. Return pureed berries to blender or food processor.

Add all remaining ingredients except oil; process until smooth. Add the oil slowly (by teaspoons), again until smooth. Taste, then add more honey, salt and pepper if desired.

Gently toss the salad with 2-3 Tbs of the dressing. Enjoy!

Thinking Of Going Dairy Free? Here Are My Go-To Substitutes

If you're reading this, you likely are or are considering going dairy-free. You may have an intolerance, have been told to eliminate dairy, or just want to have less of it.

Either way, dairy is not an essential nutrient, and there are lots of things you can have instead.

These include not just milk, but also yogurt, butter, parmesan, and even pudding and ice cream!

Dairy-free products are becoming more and more popular. Nowadays you can easily find them in the grocery store. But read your labels! Some contain way too much sugar, or other ingredients you may not want to eat or drink.

I've put together some simple recipes to make delicious dairy-free foods right in your kitchen.

Delicious dairy-free milk

There are a number of milk alternatives out there, including almond, soy, coconut, rice, hemp, cashew, and flax milks.

Dairy-free milk is actually so easy to make and flavor yourself. You can make milk out of just about any nut or seed. You can even make alternative milk out of grains like rice, oats, or quinoa. And you can flavor them too.

It just takes a high-powered blender, some water, and cheesecloth to filter out any remaining bits.

For flavoring, you can add a pinch of cinnamon, cardamom, or vanilla extract. You can also sweeten your milk with soaked dates, maple syrup, or honey.

See my 3 favorite nutmilk recipes below!

If you want to make a dairy-free cream, just blend your nuts, seeds and/or grains with 1 cup of water instead of 2 for a thicker, creamier, dairy-free milk. Another recipe below!

Delicious dairy-free yogurt

Soy yogurt is probably the most common dairy-free store-bought yogurt available, followed by coconut.

Technically, with the right yogurt starter probiotic culture, you can make yogurt out of any dairy-free milk. The most common one to ferment into yogurt is coconut milk. But you can use almond milk or other nut or seed milk.

The trick here is with the fermentation. Follow the instructions on the label of the yogurt starter culture, and enjoy delicious dairy-free yogurt in a few days.

Delicious dairy-free butter alternatives

Nut and seed butter is a fabulous substitute for dairy butter. Plus, they have the bonus of fibre, protein, and other nutrients that real butter doesn't have.

Have you tried coconut oil? It’s a great dairy-free substitute for butter. You can fry with it, or even bake with it. You can even use it to pop popping corn in a pot on your stove.

I love the mild flavor of coconut oil in anything I bake with bananas. It tastes better than butter anyway.

Delicious dairy-free parmesan

If you haven’t tried nutritional yeast, you will be pleasantly surprised at how much it tastes like grated parmesan. Plus, it contains some B vitamins as well.

It’s a salty, cheesy, flaky powder that you can use wherever you want to add a pop of savoury flavour to any dish.

TIP: After you've popped your popcorn, sprinkle it with a bit of nutritional yeast for a salty, cheesy flavor.

Delicious dairy-free puddings

Did you know you can make a delicious and thick pudding without dairy? That's right; the plant kingdom has some natural thickeners that are full of fiber.

You can make a chocolate pudding with avocado. Take one whole avocado and blend it up with ¼ cup cocoa powder, ¼ cup dairy-free milk, 1 tsp vanilla extract, and honey or maple syrup to taste. Then add dairy-free milk to thin if desired.

For chocolate chia pudding, use ⅓ cup chia seeds and place in food processor with 1.5 cups dairy-free milk. Wait for 5-10 minutes until the seeds soak up the liquid. Then add ¼ cup cocoa powder, tsp vanilla extract, and honey or maple syrup to taste. Blend into a smooth pudding.

Delicious dairy-free ice cream

N’ice cream is another delicious dessert made with frozen bananas. I’ve included the recipe for this below.

Conclusion

Dairy-free is easy! Making delicious dairy-free yogurt, milk, butter, parmesan flavour, and even pudding and ice cream is simple.

Are you going to try any of these recipes? Do you have a great one to share as well?

Let me know in the comments below.

Chocolate Almond N'ice Cream

Serves 2

• 2 bananas, chopped and frozen

• 1 tbsp cocoa powder, unsweetened

• 2 tbsp almond butter, unsweetened

  Instructions

1 - Add chopped frozen bananas to a food processor. Pulse or lightly blend until almost smooth.

2 - Add cocoa powder and nut butter. Pulse or lightly blend until mixed.

Serve immediately & enjoy!

Tip: Try different nut and/or seed butter. Or instead of cocoa powder and/or seed butter, use just the bananas with a ½ cup of frozen berries. The recipe combinations are endless.

Homemade Hemp Milk

Yield: 3 cups

Ingredients:

• 1 cup hemp seeds

• 3 cups filtered water

• Pinch of sea salt

• 1 or 2 dates, pitted (optional)

• 1 tsp. vanilla extract (optional)

Instructions:
In a high speed blender, blend hemp seeds, filtered water, salt, dates, and vanilla (if using) until smooth and creamy. Store in the refrigerator for up to 5 days.

Homemade Brazil Nut Milk

Yield: 4 cups

Ingredients:

• 2 cups brazil nuts, soaked overnight, then drained

• 4 cups filtered water

• Pinch of sea salt

• 2 tsp. vanilla extract (optional)

Instructions:
In a high speed blender, blend soaked brazil nuts and filtered water on high for about 2 minutes. Strain brazil nut milk through a nut milk bag. Rinse the blender pitcher, and pour in brazil nut milk. Add sea salt, vanilla extract, and blend to combine. Store in a large glass jar in the refrigerator for up to 5 days.

Homemade Almond Milk

Yield: 4 cups

Ingredients:

• 1 cup raw almonds, soaked in water overnight

• 4 cups filtered water

• Pinch of sea salt

• 2 or 3 dates, pitted (optional)

• 2 tsp. vanilla extract (optional)

  Instructions:
  In a high speed blender, blend almonds and filtered water on high for about 2 minutes. Strain almond milk through a nut milk bag. Rinse the blender pitcher, and pour in strained almond milk. Add sea salt, dates, and vanilla extract (if using), and blend to combine. Store in a large glass jar in the refrigerator for up to 5 days.

References:

https://www.thepaleomom.com/the-great-dairy-debate/

https://www.thepaleomom.com/5-easy-swaps-favorite-dairy-products/

http://www.healthline.com/nutrition/dairy-substitutes

https://yumuniverse.com/plant-powerful-dairy-free-milk/

4 Ways To Beat Fatigue.......Naturally

4 Easy Ways to Beat Fatigue...Naturally!

In today’s world, we are constantly on the go, a steady state “busy-ness” is the norm, and we’re always running from one responsibility to the next - literally! So, it’s no wonder that physical fatigue is such a common complaint.

The good news is that there are some really simple (and natural) ways to increase your energy so you can keep up with your busy life.

Get off the blood sugar roller coaster

One of the simplest ways we can boost our energy is to stabilize blood sugar. When we don’t eat enough food throughout the day or when we eat foods that are higher in sugar, our energy levels bottom out.

You can balance your blood sugar, and boost your energy naturally by:

● Eating every 3-4 hours gives your body the nutrients and fuel it needs to keep your blood sugar - and energy levels steady

● Consuming foods that are low on the glycemic index (think fruits and veggies, whole grains) instead of the higher sugar white breads and pastas.

● Eating protein with every meal to slow down the release of carbohydrates into your bloodstream. Protein is broken down and released slower so you’re less likely to have a blood sugar spike and subsequent crash.

Move your body

When you’re tired, the last thing you want to do is exercise. However, as hard as it can be to get your butt off the couch, it’s one of the best things you can do to fight fatigue.

And, it turns out that you don’t even have to commit to a long workout!

A California State University study concluded that even a brisk 10-minute walk can increase your energy for up to 2 hours.

So when you feel that afternoon slump coming on, skip the coffee and lace up your running shoes instead.

Up your sleep game

It may seem obvious that lack of sleep causes fatigue. However did you know that the quality of your sleep can have an even bigger impact on your daily energy? Even slight disturbances in our sleep can affect how rested we feel the next day.

Here are a couple of tips for a more restful sleep:

● Avoid tech in the bedroom, or within 1-2 hours of bedtime. Even the small amount of light, especially the blue light emitted from devices, interrupts your body’s circadian rhythm. Your brain still thinks it’s daytime and won’t wind down.

● Avoid caffeine late in the day - or avoid all together if this is a problem for you

● Try to create a regular sleep/wake schedule to help your body develop a sleep routine = good sleep hygiene.

● Take a hot epsom salt bath, and enjoy a cup of hot herbal tea before bed

● Dab a bit of calming lavender essential oil on your temples before bed or put a few drops on your pillow. Breathe in the calm.

Drink up

Before you reach for that coffee or energy drink to perk you up, consider switching to plain old water. While caffeine is usually the first choice for busting out of an energy slump, it can be dehydrating.

And then there’s dehydration. Even mild dehydration impairs our concentration, decreases our mood and zaps our energy.

How do you know if you may be dehydrated?

Check the color of your urine. If it’s the color of straw, you’re good to go. If it’s a darker yellow color, it’s time to drink up.

If you’re still craving a caffeine hit, try the Energizing Matcha Smoothie recipe below.

Matcha gives a longer lasting energy boost than coffee. It doesn’t hit you hard and then cause you to crash. Plus the recipe really is delicious!

Recipe: Energizing Vanilla Matcha Smoothie

Ingredients

• 1 cup of unsweetened almond milk (or other non-dairy milk)

• 1 scoop of vanilla protein powder (your choice, no added sugar)

• 1-2 tsp matcha green tea powder (start with less if you’re new to matcha - it packs a kick!)

• 1 frozen banana

• Ice cubes (optional)

• 1 large handful of spinach or kale (optional, but recommended)

Combine all ingredients into a blender and blend until desired smoothness is achieved. Sip and enjoy!

References

Glycemic Index Foundation - https://www.gisymbol.com/about-glycemic-index/

California State University Long Beach, Public Affairs & Publications - https://web.csulb.edu/misc/inside/archives/vol_58_no_4/1.htm

National Sleep Foundation - https://sleepfoundation.org/press-release/what-good-quality-sleep

Time.com Health Land - http://healthland.time.com/2012/01/19/bad-mood-low-energy-there-might-be-a-simple-explanation/

10 Signs Of Hormonal Imbalance

Hormones are like chemical messengers, and govern nearly every cellular action in our body.

While very important, our sex hormones like estrogen, progesterone and testosterone, are actually not essential for our survival.

They’re responsible for sexual functioning and fertility, as well as in more of a “beauty” capacity - keeping our skin, hair & nails vital and youthful looking.

On the other hand, stress hormones (like cortisol & epinephrine, also known as adrenaline) are critical to our survival because they synthesize proteins, maintain cellular electrolyte balance, regulate heartbeat and blood pressure, and transport glucose into our cells - essentially feeding our brain.

These hormones are so crucial, that in times of chronic stress, cortisol (the “hormone of stress”) will be made at the expense of sex hormones. No wonder we can start feeling whacked out at certain stages of life!

So what happens when hormones stop playing well together?

We can often experience a ripple effect, even when there’s a slight hiccup in hormone function.

Also, due to the fact that the interconnected nature of your endocrine system, one hormonal imbalance can lead to an additional one, causing multiple symptoms and overlapping health issues.

The 10 most common signs that you probably have a hormonal imbalance

1. Poor sleep - not being able to fall asleep or stay asleep

2. Fatigue that’s not alleviated by sleep

3. Night sweats and hot flashes

4. Resistant excess weight and body fat, especially around the belly

5. Low libido or sexual dysfunction

6. Acne or other skin issues

7. PMS symptoms

8. Foggy thinking (brain fog!) and difficulty concentrating

9. Mental health issues - depression and anxiety in particular

10. Mood changes like irritability and anger

The main causes of hormonal imbalances

While there are many causes, here are the most common ones that have been identified:

- Age and stage of life

- Chronic stress

- Medications (like the birth control pill)

- Toxins and endocrine disruptors like xenoestrogens

- Poor nutrition and lack of adequate key nutrients

- Blood sugar regulation problems

- Disrupted circadian rhythm

- Chronic inflammation (e.g. leaky gut & digestive system inflammation)

Simple ways to support and re-balance your hormones naturally

Eat whole foods: processed, packaged foods offering little to no nutritive value will also offer little to no fuel for your hormones.

Be sure to eat fresh over packaged foods, including plenty of vegetables, fruits, and quality sources of free range and grass fed meats and eggs. Also, if tolerated - nuts, seeds, and legumes in moderation.

Grains and dairy may cause or exacerbate hormonal problems for some people.

Eat more good fats: Good fats are essential for hormonal health because sex hormones need fat as a building block - and your body can only use the ones you give it.

Opt for sources of good fats from whole foods, such as avocados, raw nuts & seeds, coconut oil, extra virgin olive oil, real butter or ghee (grass fed preferable), wild-caught salmon, and free range eggs - yes, you can eat the yolks!

Exercise daily: Working out on a regular basis, engaging in resistance (or strength) training, and incorporating a specific workout called HIIT (high intensity interval training) has been proven to be especially beneficial for keeping our bodies AND our hormones fit.

Better sleep: getting deeper, more restorative sleep can be the key to supporting your hormones, above all other measures (but that doesn’t mean you should ignore the other ones!)

Stress management & self-care: the truth is - stress can be devastating for hormonal health.

We need to equip ourselves to manage the stress and “business” of everyday life through the actions that bring back balance and wellbeing to our bodies AND our minds - like good nutrition, exercise and sleep!

Learn better coping mechanisms (like breathing techniques), practice mindfulness and be sure to engage in daily self-care.

Recipe:

Hormone-Friendly Chocolate-Coconut Fat Bombs

Ingredients:

• ½ cup almond or other nut butter, no sugar-added (if nut-sensitive, use sesame tahini or sunflower seed butter)

• ½ cup virgin coconut oil

• 3 Tbs raw, unprocessed cacao powder

• stevia, or monk fruit to sweeten to taste

• silicone candy moud or mini-muffin pan

Optional add-ins:

- splash of real vanilla extract or vanilla powder

- cinnamon or ginger

- pinch of Himalayan pink salt or Celtic grey salt

How to prepare:

1. In a large skillet melt coconut oil and nut butter over low heat.

2. Stir in cacao powder and desired sweetener.

3. Remove from heat and add vanilla (+ other add-ins), if using.

4. You may want to pour mixture into a “spouted” cup to make pouring easier.

5. Pour mixture into silicone candy molds or mini-muffin pan (about 1 Tb of mixture)

6. Put in freezer or fridge until set.

7. Remove from molds and store in the fridge in an airtight container.

Be mindful that each fat bomb is considered a full serving of fat - great for curbing the appetite, satisfying a sweet tooth and supporting your hormones with the building blocks they need!

Creating A Mindset For Health

Creating a Mindset for Health

So much of health is all about habits and actions, but where do these all stem from? What if we don’t have to make as many changes as we think we do? What if there was one powerful thing that makes a lot of difference?

That thing is mindset.

Mindset is sometimes called “the story we tell ourselves.” It’s our attitude toward things in our life. And we have control over our mindset.

And research is showing that it may be far more powerful than we thought.

Very interesting health mindset study

Here’s a quick story about a fascinating study.

Researchers at Stanford University observed a group of people's health and wellness lifestyle habits, as well as health markers. The study focuses on how subjective mindsets (e.g., thoughts, beliefs, and expectations) can alter objective reality through behavioral, psychological, and physiological mechanisms.

What they found was that the people who thought they were a lot less active, less healthy and more stressed had a higher risk of death than the general public. And, they also had up to 71% higher risk of death than people who thought they were active and healthy enough. Even if they actually were not!

People who believe doing physical work in a job counts as exercise live longer lives, independent of how much exercise they actually get. Likewise, telling people a milkshake they drank was “indulgent” made them feel more full. Telling them a drink they were consuming had caffeine raised their blood pressure.

So, how is this even possible that people who simply thought they were not active and healthy had higher risks, even if it wasn’t true?

There are a couple of ideas why. One is that maybe if we feel like we're less healthy than we should be, it may make us feel more stressed. And stress isn't good for our mental or physical health. Second, there seems to be a powerful mind-body connection where the body embodies what the mind visualizes.

Researchers don't know why, but what matters is that there is a good mindset. So, let me give you a couple of strategies to boost your mindset for health.

Health mindset strategy 1 - Aim for good enough.

Almost no one eats perfectly seven days a week. It's inevitable that obsessing over the quality and quantity of everything we eat or drink isn't necessarily a great mindset to have.

It can bring on binging, shame, and guilt - none of these are great ways to get healthy. We want to get healthier by making better choices and building better habits. And these are usually best done incrementally - one step at a time.

So, instead of having a black and white approach where everything is good or bad, why not try aiming for good enough to empower ourselves to make better choices, instead of perfect choices.

Health mindset strategy 2 - Stop making tradeoffs

When you try to earn a gluttonous weekend by eating clean during the week, you're making a tradeoff. You're telling yourself that, as long as you're good most of the week, you can go wild on the weekend.

And that's not awesome because the mindset is jumping from one extreme to the other. You're controlling what you do all week, and possibly thinking about how to indulge over the weekend. Just live as though you're trying to do well every single day. Like you care about your health and wellness. You're doing your best, and that's good enough.

Conclusion

Mindset for health can be a powerful tool for better physical health. There’s a proven mind-body connection that research can measure.

Thinking positively, and dropping the black/white and good/bad labels, can help you reach your health goals.

How is your mindset for health? Which of these tips resonate with you the most? How are you going to implement them in your life? Let me know in the comments below.

References:

https://www.health.harvard.edu/blog/mind-over-matter-how-fit-you-think-you-are-versus-actual-fitness-2017081412282

https://www.health.harvard.edu/blog/making-health-decisions-mindsets-numbers-and-stories-201112123946

https://www.precisionnutrition.com/weekend-overeating

Superfoods: Broccoli and Kale

What Makes Broccoli and Kale Superfoods?

Broccoli and kale are often touted to be “superfoods.” And, yes, they really are amazingly healthy for you.

If you’re wondering what exactly is in these green powerhouses that makes them so “super,” I am diving into the research to give you some nerdy reasons to make these a staple in your diet.

To start, they're both considered cruciferous vegetables related to each other in the Brassica family. This family of super plants also includes cauliflower, cabbage, mustard greens, and Brussels sprouts.

These superfoods have a ton of nutrition, and other health-promoting compounds, they're inexpensive and easy to cook too!

Super nutrition

Broccoli and kale are full of nutrition: vitamins, minerals, fibre, etc. They're both considered to be nutrient dense which is a measure of nutrients per calorie - and these both have a lot!

100 grams of broccoli (about 1 cup, chopped) contains:

● 34 calories

● 2.8 g protein, 0.4 g fat, 6.6 g carbohydrates, and 2.6 g fibre.

● Good source of B vitamins (when eaten raw)

● 100% of your daily vitamin C

● Almost 100% of your vitamin K

● Good source of manganese

● Traces of all the other vitamins and minerals

One cup of loosely packed kale contains:

● 8 calories

● 0.7 g protein, 0.2 g fat (including omega-3), 1.4 g carbohydrates, and 0.6 g fibre.

● Contains pre-vitamin A (beta-carotene).

● Several B vitamins, including B1, B3, B5, B6, and folate (B9)

● Rich in vitamins C and K

● Lots of minerals including manganese, magnesium, iron, potassium, sulfur, copper, phosphorus, and calcium

As you can see, these two foods contain a lot of nutrients.

NOTE: Too much vitamin K may interact with certain blood-thinning medications. If you're taking one of these medications, talk to your doctor or pharmacist before incorporating too much of these superfoods into your diet.

Broccoli and kale also contain other health-promoting compounds.

Super health-promoting compounds

Broccoli and kale tend to taste a bit bitter - but that bitterness equals healthfulness!

This bitter flavor is from some of the health-promoting compounds in these super plant foods. Things like glucosinolates (e.g., sulforaphane and isothiocyanates) and polyphenol flavonols.

There are a few different types of kale - from curly kale, to dinosaur kale, to red/purple kale. The different colours result from slight differences in the amounts of the compounds these plants contain.

One of the main active ingredients in cruciferous vegetables are glucosinolates. These antioxidant compounds are very useful to help detoxify and protect against cancer.

FUN FACT: It's the precursors to glucosinolates that are in cruciferous vegetables, not the compounds themselves. When fresh broccoli and kale are eaten (or even chopped/blended) raw the active compounds are produced. *This fact is incorporated into a trick I use in this week’s recipe*

NOTE: Glucosinolates may affect iodine absorption and thyroid health, particularly in people prone to thyroid disease. In this case, you may not have to ditch these superfoods altogether - just cook them first.

These superfoods also contain flavonols like kaempferol and quercetin. Flavonols have antioxidant and anti-inflammatory properties, and they decrease your risk of cancer.

Kale also contains carotenoids like lutein and zeaxanthin. Carotenoids are known for promoting eye health and are protective against many cancers.

When cooked, kale contains another anti-cancer compound called indole.

Conclusion

Broccoli and kale are cruciferous superfoods. They are packed with nutrition and have a whole array of health-promoting compounds.

Almost everyone should be eating these regularly. Just be cautious if you're taking blood-thinning medications; and, if you have thyroid issues, cook them first.

Do you, or anyone you know, absolutely love (or hate) these superfoods? Do you have a favorite recipe to share? Let me know in the comments below.

Broccoli & Kale Superfood Soup

Serves 4

• 2 tbsp extra virgin olive oil

• 1 tbsp garlic, chopped

• 2 large handfuls kale

• 4 stalks celery, chopped

• 4 stalks broccoli chopped

• 8 cups broth

• ½ cup tahini

• 2 tsp sea salt
  

  Instructions

Sautee garlic in olive oil in a large soup pot. At the same time do steps #2 and #3.

Add half of the raw kale, celery, and broccoli to your high-speed blender (in that order). Cover with up to 4 cups of broth and blend.

Pour soup into the pot with the sauteed garlic. Do the same for the other half of the veggies and broth.

Heat soup and simmer for up to 5 minutes.

Remove from heat. Add tahini and sea salt. Stir well.

Serve & enjoy!

Tip: If you want the soup to be extra creamy, you can re-blend after it's heated.

References:

https://www.thepaleomom.com/wiki/broccoli/

https://ndb.nal.usda.gov/ndb/foods/show/2871?manu=&fgcd=&ds=

https://www.thepaleomom.com/wiki/kale/

https://www.precisionnutrition.com/encyclopedia/food/kale

https://www.thepaleomom.com/kale-superfood-and-delicious-too/

https://nutritionfacts.org/video/the-broccoli-receptor-our-first-line-of-defense-2/

https://nutritionfacts.org/video/second-strategy-to-cooking-broccoli/

https://www.healthline.com/health/food-nutrition/crucifeous-vegetables#1

https://www.healthline.com/nutrition/foods/broccoli#section1

https://www.healthline.com/nutrition/10-proven-benefits-of-kale

https://en.wikipedia.org/wiki/List_of_phytochemicals_in_food#Polyphenols

https://en.wikipedia.org/wiki/Carotenoid#Properties

https://en.wikipedia.org/wiki/Glucosinolate#Humans_and_other_mammals

Leg Day!

Want a good workout to tone your legs and get burn fat at the same time?

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This week I put together this dynamic workout for my clients, and although it was hard, it was also fun, fast moving and extremely effective.

This workout is made up of three components:

1.High intensity interval: Box Jumps

2. Superset: Prisoner Squats + Leg Curl

3. Giant set: Split Lunge + Hip Adduction + Plank

HIIT is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.

A superset is when you perform 2 exercises back-to-back, a giant set is 3 exercises back-to-back.  This is a great way to build muscle, prevent boredom and save time. Because the exercises are performed without rest, they also keep your heart rate up giving you both an aerobic and anaerobic workout.

This Leg Day Workout is intended to be done at the gym, but can easily be modified for a home workout.

Scroll down for video instruction on each exercise and a printable version of the entire workout!

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HIIT

Box Jumps X 10   VIDEO

Repeat for 2-3 sets, Rest 1 minute between sets

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Superset

Prisoner Squat X 10   VIDEO

Leg curl on Swiss ball X 20   VIDEO

Repeat for 2-3 sets, 1 minute rest between sets, no rest between exercises

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Giant Set

Alternating Split Lunge Jump X 20   VIDEO

Hip Adduction X 20   VIDEO

Plank for 45 seconds  VIDEO

Repeat for 2-3 sets, 1 minute rest between sets, no rest between exercises

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Click here for a printout of the entire workout!

Eating For Beauty

When it comes to beautiful, radiant skin - "You are what you eat!”

As a matter of fact, your diet as a vital part of your healthy skincare routine, gaining a glowing complexion, and as an aid in slowing down the aging process.

What to Eat for Healthy Skin

There are so many signs and symptoms that tell us that the skin is not as healthy as it should be: dullness, dryness, redness, blemishes, etc.

Healthy skin is a reflection of internal health. There are many creams and cosmetics to put on top of your skin. But, there are also lots of things you can do to nurture and nourish your skin to better health from the inside.

How better to do this than with food?

Your skin needs many nutrients: water, essential fats, vitamins, and amino acids. Here are five foods (and drinks and lifestyle tips) I highly recommend if your goal is healthier-looking skin. As a bonus, I have included a short list of some key foods to consider avoiding.

Let’s dive in.

Skin Food #1 - Water

The skin is about 70% water, so it makes sense that we should keep our daily water intake high to maintain healthy skin. But beyond that, we need water for metabolism, nutrient absorption, elimination and circulation—all of which have a major impact on our skin.

My top picks for healthy hydration are filtered water (add fresh lemon, ginger, cucumbers and herbs for more of an antioxidant boost!) and herbal teas, especially green tea.

Skin Food #2 - Fish, especially wild salmon

Fish contains many nutrients important for skin health - omega-3s, and vitamins A and D to name a few.

Omega-3s are anti-inflammatory to help cool the flames of inflammation. Vitamin A can help with blemishes and dryness, while vitamin D helps with skin tone.

Skin Food #3 - Bell peppers, citrus fruits, and broccoli

Collagen is one of the most abundant proteins in our body. It’s also known to help our skin stay firm and supple.

Vitamin C is necessary for your body to make collagen. So foods rich in vitamin C are great for your skin. Cue: bell peppers, citrus, and broccoli.

NUTRITION FACT: Overcooking vitamin C-rich foods can destroy some of the skin-supporting vitamins. So, try having these lightly steamed or raw for maximum vitamin C levels.

Skin Food #4 - Bone broth

Homemade bone broth contains a lot of the amino acid glycine. Glycine is another essential component of the skin protein collagen.

Glycine helps speed the healing of the skin and the gut. Win-win.

Skin “Food” #5 - Sleep more & stress less

I know these aren’t exactly foods, but they’re an important part of naturally great skin. When we don’t sleep enough, or stress too much our body flips on systems that affect our whole body… including our skin.

Stress hormones can increase inflammation and lead to not-so-healthy looking skin. Prioritize sleep and stress management, and you can see results in your life, and in your skin.

Watch out for these foods

Some foods are allergenic or inflammatory. These can cause all sorts of issues in your body, including affecting your skin.

It's hard to come up with one list of inflammatory or allergenic foods for everyone. Each person is biochemically unique, so you may have to go through this and see what applies to you. There are a few common allergens that may be a good bet to eliminate from your diet.

The first is processed foods. These are pretty much not-so-good for everyone. And they can affect your health in so many ways, including how your skin looks & feels. Try ditching pre-packaged and fast foods in favour of whole foods as much as possible. Not just for your skin, for your whole body (and mind).

The second is gluten. While only a small number of people have serious reactions to gluten (i.e., celiac disease), many more people are intolerant to it. Gluten is a protein found in wheat, barley, rye and a few other grains. Many people have had several health concerns, including skin issues, clear up after eliminating gluten from their diets.

Third in line is dairy. It could be a hormonal response or even an insulin response. We don't quite know why, but many people who cut out dairy report better skin.

Conclusion

Skin health is not just about what you put on your skin, but what your skin gets from the inside too. There are lots of important nutrients and foods to help support healthy skin. Which also means, that there are lots of foods that can affect your skin in negative ways as well.

Hydrating, eating nutrient dense whole foods, and avoiding common allergenic and inflammatory foods might make all the difference for you.

Do you have an awesome recipe or tips for people to eat more of these “skin-healthifying” foods? Let me know in the comments below.

Recipe (Omega-3 vitamin C rich) Salmon Salad with Lemon Vinaigrette

Salmon Salad Serves 2

• 6 - 8 ounce salmon filet

• sea salt and pepper

• fresh lemon juice

• 4 cups baby spinach, arugula, mixed greens

• 1 bell pepper, chopped

• 1 cup cherry tomatoes

• ½ large cucumber, chopped

Lemon Vinaigrette

• ⅔ cup olive oil

• ⅓ cup fresh lemon juice

• Kosher salt, freshly ground pepper

Whisk oil and lemon juice in a small bowl or shake in a resealable jar to emulsify; season with salt and pepper.

Instructions:

Season the salmon with salt and pepper and bake in 350 degree oven for 20-30 minutes.

Prepare the lemon vinagrette

Remove the salmon from the oven and add a squeeze of fresh lemon

Place 2 cups of greens into each of 2 bowls. Top with veggies and salmon and a drizzle of dressing.

Serve & enjoy!

Tip: Serve with a large mug of green tea for an extra skin-supporting bonus.

References:

https://www.thepaleomom.com/beautiful-skin/

https://www.thepaleomom.com/overcoming-medical-dogma-eczema/

https://www.precisionnutrition.com/all-about-acne-nutrition

https://www.healthline.com/health/4-best-vitamins-for-skin#VitaminD2

https://chriskresser.com/nutrition-for-healthy-skin-part-1/

https://www.healthline.com/health/ways-to-boost-collagen

https://www.healthline.com/nutrition/collagen

Tips For A Healthier Thyroid

The thyroid is a butterfly-shaped gland in your neck that releases hormones. Thyroid hormones help your body regulate a few things - not a big deal - just the metabolism of ALL cells. And this is critical for maintaining a healthy body weight and having the energy to live your life.

(Yes, your thyroid IS a big deal!)

It’s estimated that at least 3.7% of US adults have an underactive thyroid.

When you don’t have enough thyroid hormone, it’s called hypothyroidism. This can result in the slowing down of your metabolism and cause difficulty losing weight; and even weight gain. Some of the other symptoms can include fatigue, forgetfulness, dry hair and skin, constipation, muscle cramping, and feeling cold.

An underactive thyroid can be diagnosed from a blood test from your health professional.

How does the thyroid become underactive?

There are many reasons why your thyroid may become underactive. The most common is autoimmunity, where the immune cells attack other cells in the body. In this case, the cells of the thyroid gland.

It can also be the result of low levels of iodine, which is an essential mineral. Combining that with high levels of goitrogens (food substances that inhibit iodine from getting into thyroid) and you can be at risk for an iodine deficiency.

NOTE: Iodine-deficiency is not very common in the developed world, so supplements are likely not necessary, and may exacerbate certain thyroid issues. Check with your healthcare professional before taking supplements, and always read the label.

Nutrition and Lifestyle Tips For Healthier Thyroid:

Iodine - Iodine is naturally found in fish and seafood. Other foods that contain iodine are navy beans, potatoes, and eggs. Sometimes levels of natural iodine depend on the amount of iodine in the soil. Iodine is also added (i.e., fortified) to some foods.

Seaweeds—like kelp, dulse, and nori—are packed full of iodine for your body to transform into hormones. They also usually contain a lot of other beneficial nutrients, like calcium, potassium, and Vitamins A through E, so the stuff is truly the superfood you’re missing out on.

NOTE:: During pregnancy and breastfeeding iodine requirements increase by up to 60%, so pay attention to eat enough iodine-containing foods.

Selenium - There is evidence that selenium (another essential mineral) can support the thyroid. A recent review of several clinical studies showed that there is not enough evidence to recommend selenium supplements to people with certain thyroid conditions. Because of this, it’s best to stick with selenium-rich foods like Brazil nuts, mushrooms, meat, and fish.

1-2 Brazil Nuts packs enough selenium to meet your recommended daily allowance.

Protein - One of the common symptoms of thyroid issues is the inability to lose weight. If this is the case, one thing you can eat more of is protein. Protein has a "thermogenic effect" because your body has to spend energy metabolizing protein; this means that protein has a metabolism raising effect.

Reduce goitrogens - Goitrogens are plant-estrogens that prevent the iodine in your blood from getting into your thyroid where it's needed to make thyroid hormones. Goitrogens themselves are not that powerful, unless they're eaten excessively, or are combined with a diet already low in iodine. They are found in "cruciferous" foods such as Brussels sprouts, broccoli, cauliflower, cabbage, and kale. Goitrogens can be deactivated by cooking the foods they're found in. Because these cruciferous vegetables are very nutritious, you may choose to cook them instead of eliminating them altogether.

Go Gluten-free - There is evidence of a link between underactive thyroid and gluten sensitivity. There may be a "cross-reactivity" where the immune cells that are sensitized to gluten can attack the thyroid cells by mistake; this is essentially how autoimmunity works and can affect more than just your thyroid. You might request getting tested for celiac disease if you are experiencing thyroid issues.

Avoid Triclosan - Triclosan is a common ingredient in many soaps and body washes, but it may have an adverse effect on your thyroid. A study published in Aquatic Toxicology in 2006 showed that even minor exposure to the chemical can affect how your thyroid releases hormones. Luckily, In December of 2017, the FDA issued a ruling banning over-the-counter products containing triclosan.

Take Up Yoga - A study in Yoga Mimamsa found that doing certain yoga poses can help your thyroid hormone release functions. During your next routine, try incorporating poses like boat pose, bridge, and king pigeon pose. These poses help to open up throat circulation and improve energy flow around the thyroid.

Lifestyle upgrades - Weight gain and difficulty losing weight are very common when it comes to thyroid issues. To maintain a healthy weight, it’s important to get enough regular exercise, enough quality sleep, and reduce stress.

Conclusion

If you have concerns about your thyroid, then ask to be tested. That along with testing for celiac disease can help to confirm your best plan to move forward in good health.

Foods to support your thyroid include iodine- and selenium-containing foods, cooked cruciferous foods, and gluten-free foods. Don't forget to eat enough protein to help boost your metabolism. Also, consider reducing the amount of raw cruciferous foods you eat.

Supplementing with iodine or selenium should be done with a health professional’s advice.

And regular exercise, quality sleep, and stress-reduction are all part of the holistic approach to supporting your thyroid.

References:

http://www.precisionnutrition.com/all-about-thyroid

https://www.dietvsdisease.org/the-best-diet-for-an-underactive-thyroid/

http://www.who.int/elena/titles/iodine_pregnancy/en/

https://www.dietvsdisease.org/meal-plan-for-hypothyroidism-and-weight-loss/

https://www.dietvsdisease.org/meal-plan-for-hypothyroidism-and-weight-loss-week-2

Protein: How Much Is Enough?

Protein - How Much is Enough?

Protein is not just for great for muscle building, it's critical for your health and wellbeing. Without it, you wouldn't be able to repair tissue damage, digest food, fight infections, build bone, create hormones, and think clearly and have good moods. Higher protein diets can help fight high blood pressure, diabetes, and osteoporosis. Not to mention protein's great benefits for metabolism boosting, satiety (feeling full after a meal), and weight management.

Protein is important, and this is a given.

There are a few factors to consider when calculating how much protein we need. In this blog, I go through those calculations with you. Then I list the amount of protein in some common foods.

How much protein is enough?

There isn’t a real rule that applies equally to everyone. There are a few factors to consider when figuring out how much protein you need.

Start with the minimum recommendation of 0.36 g/lb) per day.

So, for a 150 lb healthy non-athlete adult, this is about 55 g protein/day.

Mind you, this is a minimum to prevent protein deficiency. It may be not optimal for good repair, digestion, immune function, muscle/bone building, hormones, thinking and great moods. It's not enough for athletes, seniors or those recovering from an injury, either. If you fall into one of these camps, you may need to increase the minimum protein intake. Aim closer to 0.6 g/lb per day.

Athletes need more protein for their energy and muscle mass. Seniors need more to help ward off muscle and bone loss that's common in old age. And injured people need more for recovery and healing.

How much protein is too much?

As with fat and carbohydrates, eating too much protein can cause weight gain. Extra protein can be converted into sugar or fat in the body. The interesting thing about protein is that it isn’t as easily or quickly converted as carbohydrates or fat; this is because of its "thermic effect." The thermic effect is the amount of energy required to digest, absorb, transport and store a nutrient. To digest protein, your body needs to spend energy (i.e., burn calories). More calories than when metabolizing fats or carbohydrates.

If you’re concerned that high protein intake harms healthy kidneys, don’t be. If your kidneys are healthy, they are more than capable of filtering out excess amino acids from the blood. The problem only occurs in people who already have kidney issues.

BTW: Plant proteins are especially safe for kidney health.

How much protein is in food?

• 3.5 oz chicken breast has 31 g protein.

• 3.5 oz of salmon has 20 g protein.

• ½ cup cooked beans contain 6-9 g protein.

• large egg contains 6 g protein.

• ¼ cup nuts contains 4-7 g protein.

• 2 tablespoons hemp seeds has 14 g protein

• medium baked potato contains 3 g protein.

Conclusion

Protein is an essential nutrient we should all get enough of. “Enough” is about 0.8 - 1.3 g/kg (0.36 - 0.6 g/lb) per day. If you're a healthy non-athlete adult, you can aim for the lower level. If you're an athlete, senior, or injured person, aim for the higher level.

Too much protein can cause weight gain, so it's best to find the right amount for you!

I’d love to know: Are you one of those people who needs more protein? Let me know in the comments.

Recipe (high-protein): Baked Chicken Breasts

Serves 4

• 4 chicken breasts, bone in

• 1 tbsp olive oil

• 1 tsp salt

• 1/2 tsp pepper

• 1/2 tsp garlic powder

• 1/2 tsp paprika
  

Instructions:

Preheat oven to 450°F. Place a layer of parchment paper on a baking dish.

Place the chicken breasts in the prepared dish. Brush on both sides with olive oil.

In a small bowl, mix spices until combined. Sprinkle the spice mixture evenly over the chicken on both sides.

Bake for 20-30 minutes, or until the chicken is cooked through to at least 165°F at the thickest part.

Serve & enjoy!

Tip: Serve with lots of veggies.

References:

http://www.precisionnutrition.com/all-about-protein

http://www.health.harvard.edu/healthy-eating/do-you-eat-enough-protein

https://authoritynutrition.com/how-much-protein-per-day/

Turmeric: Is It Really A Miracle Spice?

Turmeric - Is it Really a Miracle Spice?

Turmeric is a rhizome that grows under the ground like ginger. It has a rich, bright orange color and is used in many foods. Originally used in Southeast Asia, it’s a vital component for traditional curries. You can find dried powdered turmeric in the spice aisle of just about any grocery store. Sometimes they carry the fresh rhizome too (it looks like ginger root, but smaller and orange).

Turmeric contains an amazing anti-inflammatory, antioxidant compound called "curcumin.” The amount of this bioactive compound is around 3-7% by weight of turmeric. Curcumin has been studied like crazy for its health benefits. Many of these studies test curcumin at up to 100x more than that of a traditional diet that includes turmeric.

Health benefits of curcumin

There are dozens of clinical studies using curcumin extract (which is way more concentrated than ground turmeric).

Curcumin is an anti-inflammatory compound. It fights inflammation at the molecular level. Some studies even show it can work as well as certain anti-inflammatory medications (but without the side effects).

Curcumin is an antioxidant compound. It can neutralize free radicals before they wreak havoc on our biomolecules. Curcumin also boosts our natural antioxidant enzymes.

These two functions of reducing inflammation and oxidation have amazing health benefits. Chronic inflammation plays a major role in so many conditions. Including heart disease, cancer, metabolic syndrome, dementia, mood disorders, arthritis pain, etc.

Curcumin has other amazing functions too:

● Boosts our levels of "Brain-Derived Neurotrophic Factor" (like a natural growth hormone for your brain) which is great for brain health.

● Improves “endothelial” function” (the inner lining of our blood vessels) which is great for heart health.

● Reduces growth of cancer cells by reducing angiogenesis (growth of new blood vessels in tumors), metastasis ( the spread of cancer), and even contributes to the death of cancer cells.

How to get the most out of your turmeric

Curcumin is not easily absorbed by your gut. For one thing, it’s fat soluble. So, as with fat-soluble nutrients (like vitamins A, D, E, and K), you can increase absorption by eating it with a fat-containing meal.

The second trick to get the most out of your turmeric is eating it with pepper. Interestingly, a compound in black pepper (piperine) enhances absorption of curcumin, by a whopping 2,000%!

If you want the health benefits of curcumin, you need to get a larger dose of than just eating some turmeric; this is where supplements come in.

Before you take a curcumin supplement, take caution if you:

● Are pregnant

● Are taking anti-platelet medications or blood thinners

● Have gallstones or a bile duct obstruction

● Have stomach ulcers or excess stomach acid
Always read the label before taking a new supplement.

Conclusion

Turmeric is a delicious spice, and it’s “active ingredient” curcumin is a great health-booster.

Curcumin has anti-inflammatory and antioxidant properties which are great to bust chronic inflammation. It also has other amazing health benefits, like brain- and heart-boosting properties, and even cancer-fighting properties.

Curcumin supplements can be great for your health, but they're not for everyone. Check the label or speak with your practitioner before taking it.

Try my version of “golden milk,” and let me know how you like it in the comments below.

Recipe: Golden Milk with Turmeric

Serves 2

• 2 cup almond/cashew/coconut milk

• 1 ½ tsp turmeric, ground

• ¼ tsp cinnamon, ground

• ¼ tsp ginger, ground

• pinch of black pepper

• 1 tsp honey

Instructions

Blend all ingredients together in a high speed blender until smooth.

Warm over medium heat, whisking frequently. Heat until hot, but not boiling.

Pour into a mug & enjoy!

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References:

http://www.precisionnutrition.com/encyclopedia/food/turmeric/

https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-turmeric/

https://examine.com/supplements/turmeric/

https://leesaklich.com/foods-vs-supps/foods-vs-supplements-the-turmeric-edition/

https://nutritionfacts.org/video/turmeric-curcumin-plants-vs-pills/

https://nutritionfacts.org/video/who-shouldnt-consume-curcumin-or-turmeric/

The Scoop On Multi-Vitamins

Multivitamins are exactly what they sound like: multiple vitamins. They're supplements that contain several different vitamins in each one. They can also contain minerals and other ingredients like amino acids or fatty acids. And because there are multiple ingredients, there usually provide a very low dose of each ingredient.

There are 13 vitamins and at least 16 minerals that are essential to health. You need certain amounts of all of these nutrients for optimal health. In fact, nutrient deficiencies can impact immunity, reproduction, growth, hormone balance and many other important processes in your body.

You may have heard or read on the internet that if you follow a "balanced diet," you'll definitely get enough vitamins and minerals. But the truth is, many people in the US are nutrient deficient.

Do multivitamins work?

So, what exactly do we know about the health benefits of multivitamins?

Here’s a quick summary of the science:

● Multivitamin use is linked with improved moods. Interestingly, if someone has nutrient deficiencies, they may have mood imbalances. So, if the multivitamin addresses an underlying deficiency, this makes sense.

● In terms of memory and cognitive performance (ability to think), there seems to be an improvement in people who regularly take multivitamins.

● In terms of cataracts and age-related macular degeneration, there seems to be a slight improvement.

● In terms of heart disease, the results are mixed. There may be an increase, or a decrease, or no effect on risk of heart attacks.

● In terms of cancer, there is a slightly reduced risk of certain cancers in men.

● In terms of mortality (death), there doesn't seem to be a clear increase or decrease in mortality rates for people who take multivitamins.

So the evidence is clear that multivitamins aren’t a magical “good health and vitality pills” They’re not guaranteed to improve your mental or physical health, or help you live longer; but, they do have some health benefits.

Are multivitamins safe?

Just about every study that looked to see if multivitamins were health-promoting, also looked at side effects. They have consistently shown that multivitamins are very safe.

Super high doses of some nutrients can be harmful, but multivitamins are safe for most people. Unless you have a knowledgeable practitioner advise otherwise, you want to stick to the dose on the label.

However, it is not uncommon for some supplements to have been tested and found to contain different ingredients than what's on the label. Sometimes they contain ingredients that are not good for your healthy.

Always check labels and avoid products with the following ingredients:

• Magnesium Stearate

• Artificial Coloring or Flavoring (especially in children's viramins!)

• Titanium Dioxide

• Magnesium Silicate

• Anything in a propyl or ethyl group

• GMO’s

Choosing supplements that are from reputable companies is so important. When shopping for supplements, there are a few things you can keep an eye out for to help ensure that your supplements are free of synthetic additives.

Here are some things you can do:

• Research ingredients that are banned in Europe, since they have stricter food regulation laws there.

• Buy non-GMO, organic and vegan where possible or necessary.

• Buy pure whenever possible – bulk powders, pure liquids and capsules (rather than tablets) are less likely to contain harmful ingredients.

• Have a conversation! Any solid business – whether it’s the supplier or the actual manufacturer – should be happy to answer your questions.

• Be extra careful when buying “cheap” products online – if something is unusually inexpensive, it probably means it just has less of the actual substance in the package to begin with.

Conclusion

Multivitamins are not a short cut to optimal health. There is limited evidence that they improve health for most people. But there are some benefits.

Since they contain low doses of many different nutrients, they're also safe (as long as you are taking a high quality product.)

Of course, taking a multivitamin is not going to overcome the negative effects of a poor diet. I always recommend eating a balanced diet of whole foods with lots of nutrients coming from complex carbohydrates, protein, and fat. Check out my Superfood Salad recipe below! It is chockful of nutritional goodness!

Recipe: Lisa’s Superfood Salad

Serves 2

• 2 handfuls of dark greens (e.g. kale, spinach, arugula, etc.)

• ½ cucumber, chopped

• 1 avocado, chopped

• 1 bell pepper, chopped

• 1 carrot, grated

• 2 handfuls grape tomatoes

• 1 handful fresh blueberries

• 2 Tbls hemp seeds

• 2 Tbls sunflower seeds

• 2 Tbls pepitas
  

Salad Dressing:

• 3 tbsp cider vinegar

• 2 tsp Dijon mustard

• 2 tsp honey or maple syrup

• 1 dash salt

• 2 dashes black pepper

• 1/3 cup extra virgin olive oil

Instructions:

Make the dressing by whisking together the vinegar, mustard, honey/maple syrup, salt, and pepper. Slowly drizzle in olive oil while whisking to emulsify. Pour over salad before serving.

Top with salmon, shrimp, chicken or beef for added protein

Serve & enjoy!

References:

https://authoritynutrition.com/do-multivitamins-work/

http://thewellnessbusinesshub.com/yes-nutrient-deficiencies-heres-proof-can/

https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0022955/

How To Improve Your Gut Health

Hippocrates said, “All disease begins in the gut.”

And while this may sound like an over simplification, more and more research shows that our gut (digestive system) has a bigger role in many diseases than we used to think. And we're not just talking about heartburn, constipation, diarrhea, IBS, IBD, etc. We're talking about all kinds of issues like allergies, pain, mood disorders, and nutrient deficiencies.

There are a lot of reasons for this. Our gut is the portal to the outside world. It's here where we take in disease-causing bacteria, viruses, and parasites. We also take in nutrients (and toxins) through our gut. The nutrients we ingest and absorb are the building blocks of every single part of our body. We're just learning the connections between our gut and other areas of our body, like our brain (have you heard of "the gut-brain axis"). Not just our gut per se; but, its friendly resident microbes too. These guys also have newly discovered roles in our gut health and overall health.

So, let's talk about the roles that our gut and our gut microbes play in our overall health. Then I'll give you tips to improve your gut health naturally.

Our gut’s role in our overall health

Our gut’s main role is as a barrier. To let things in that should get in, and to keep things out that should stay out. Think of “absorption” of nutrients as things we want to let in; and “elimination” of waste as things we want to pass right through and out.

This seemingly simple role is super-complex! And it can break down in so many places.

For one thing, our guts can "leak." Yes, like a long tube with holes in it, it can allow things to get into our bloodstream/bodies that can wreak havoc (bacteria, undigested food, and toxins). You name it, whatever you put into your mouth can be absorbed by your gut and get into your bloodstream, even if it's not supposed to. And when your gut wall gets irritated, it can "leak." When this happens, you get inflammation, which is a starting point for many diseases that don't seem linked to the gut but have a sneaky connection there.

FUN FACT: About 70% of our immune system lives in and around our gut.

A healthy gut is not a leaky gut. It maintains its barrier and shuttles things through to be eliminated. Maintaining a healthy gut barrier is the first pillar of gut health.

The second main part of your gut are the billions of friendly health-promoting microbes. Gut microbes help us digest and absorb nutrients. They fight off disease-causing microbes, make some vitamins for us, and have all kinds of other health benefits, like mental health benefits, reducing inflammation, and stabilizing blood sugar.

So, keeping your gut microbes happy is the second pillar of gut health!

How to improve gut health

There are a lot of natural ways to improve gut health. Let’s start with what to stop. It’s always best to eliminate the cause, so let’s stop giving our guts junk to deal with. How about eliminating added sugars, processed foods, and alcohol? Try that for a few weeks, and you may be amazed at how much better your body (and gut) feels.

You may also want to eliminate other gut irritants. Dairy and grains contain common compounds known to irritate some people’s guts. Sometimes you only need to eliminate them for a few weeks to see if it makes a difference for your health.

By eating nutrient-dense foods, we allow ample macro- and micro-nutrients into our gut to maximize the chance for absorption. These nutrients help our bodies build and repair our gut, and every other body part as well. Some of the most nutrient-dense foods include dark leafy greens, colourful fruits and veggies, liver, and fish.

The second pillar of gut health is our microbes. By ingesting probiotic-rich foods and drinks, we can help to replenish our gut microbes. These are found in fermented foods like kombucha, kefir, miso, sauerkraut, and kimchi. Make these a part of your daily diet.

Whole foods are full of gut-friendly fiber. Not eating enough fiber increases the risk of heart disease, cancer, diabetes, and obesity. Fiber plays lots of roles in our gut, including whisking away some of those pesky bad bacteria and toxins so they can be eliminated. Fiber also helps to feed our friendly resident microbes that help us absorb and digest our food better. What foods have a lot of fiber? Fruits, vegetables, nuts, seeds, and even cacao.

And don’t forget the uber-important lifestyle factors like getting enough sleep, stressing less, and getting the right amount (and intensity) of exercise for you. It’s easy to forget some of the simple, but key links there are between what we do with our bodies and how well they function.

Conclusion

The function of your gut is key to your overall health. There are two pillars of gut health: maintaining a good barrier and maintaining healthy gut microbes.

The main ways to improve both of these naturally is by eating nutrient-dense whole foods. Foods filled with nutrition, probiotics, and fiber. And eliminating common gut irritants like added sugar, processed foods, and alcohol.

Recipe (Probiotic-rich): Fermented Carrots

For best results you will need Fermenting Jars  or "fermenting weights", to keep the carrots submerged in the brine.

Serves 12

• 1 L warm water
• 4 tsp salt
• 4 carrots, medium, peeled, sliced
• 1 clove garlic, smashed (optional)
   

Instructions:

Make a brine by dissolving the salt in water.

Place carrots into a clean canning jar, packing them in tight. Make sure to leave about 1 inch of head space at the top.

Fill the jar with brine, making sure to cover the carrots completely. Weigh the carrots down to make sure they don't float (you can order fermenting jars on the link above, or use a "fermenting weight")

Close the jar and let it sit at room temperature for 1-4 days. The longer it sits, the more the flavor will develop. Feel free to open and taste.

Serve & enjoy as a side dish or snack

References:

https://authoritynutrition.com/does-all-disease-begin-in-the-gut/

http://www.precisionnutrition.com/all-about-nutrition-gut-health

http://neurotrition.ca/blog/your-gut-bugs-what-they-eat-and-7-ways-feed-them