For those of you who haven’t been a long for the ride, my business, my career all started with my blogging my feelings during my pain journey.
This little glimmer of hope that one day I would figure out my pain.
Well here we are, on the other side of it, still battling pain. This time not physical but the raw emotional pain I have been numbed to for years.
Growing up I was always criticized for taking everything too heart. No one intends to do this— but here we are.
Well I did literally take it all too heart. I am emotional and it led me to overthink my life. I now know my personality type (thanks Enneagram testing) and my well being thrives over feeling those big emotions, deep connections and authenticity.
—My normalcy depended on what I felt shamed for.
Well here I am, almost 30 questioning my entire mindset on everything.
I slowly have been awakened, as I have healed from years of unbearable pain, numbness and suffering.
At a young age, I convinced myself that I didn’t think right, and to feel shame for feeling all my feelings. So I turned inward, I became numb, angry and annoyed at the world.
I used drugs and heck yes I partied- but that only fed that criticized your not worthy little girl vibe I felt I deserved to live in.
I mean you are the worse, so might as well act as one right? Then the only person (who I thought) understood the child me was killed by a drug addict.
I got my act together real quick, but that shamed guilty little girl still felt like deserved it.
So she ignored the incredible amount of pain I suffered from. Until my labs didn’t show normal I believed literal it was in my head you crazy girl- you should be ashamed.
The shame and guilt that became my normal throughout life and I am just realizing how much of myself I lost to fear.
It is no secret I am going through a lot right now. However I come out of it, it all happened for a reason.
It may have taken me way longer than I would have asked, but my pain made me stronger. It made me realize who I am. It made me this passionate business women, mother and person.
I am struggling on letting that girl shine, because she has hurt so many people along her way trying to find her. But I am no longer guilty. I release the shame and these feeling that no longer serve me.
Thank you for those who have supported this glimmer that has created this empowering business.
The food pyramid has changed at least four times since I have been on this planet. Eating ancestrally and real food is always what our bodies have and will always need. Enriched flours, cereals and processed foods have no business in our “food pyramid” or daily lives. The new pyramid is all about money. The creators are recommending ‘profitable’ foods in new food pyramid that have little to low nutrition.
This is the new recommendation floating around and by no ways endorsed or supported by me or my community.
Let’s break down this government recommended “health foods” label:
We will discuss how can this possibly be recommended as the third healthy food on the above chart?
Frosted mini wheats first ingredient is “whole wheat” which sounds healthy, but it is non organic so sprayed with glyphosate which has been shown to increase your chance of cancer by 41%, heck no. Learn more about gluten, glyphosate and GMO crops on my gluten debate blog.
Sugar as the second ingredient. This is inflammatory and addicting. It is in a processed form and not even a natural form that has some benefits, another big no.
Brown rice syrup and Corn syrup...more sugar and non organic so there is more glyphosate in that crop as well as the GMO corn used. Come on, are we seriously surprised we have chronic inflammation and obesity yet?
Natural and artificial flavorings are one of the first things I tell my clients to avoid. There is nothing natural about them. It is a chemical compound on average made up of 600 things in a formulation that contains preservatives, emulsifiers, solvents and other additives. This taxes the body and digestive system to break down something nothing close to natural.
Gelatin from a non grass-fed cow, so basically bones of a animal fed GMO corn and injected hormones or antibiotics, again no thank you! Grass-fed gelatin can have a great healing component to your body (I talk about this on the supplement page), but not in this form.
Soybean Oil and other vegetable oils are another thing I take my clients away from right away. Read my Fat Debate blog to learn more about healthy fats. Fats have became a fear mongered sales pitch over the last twenty years. This soybean oil is again made from GMO crops, extremally inflammatory and unstable and in a lot of processed foods.
Dyes have no nutritional use at all. Not naturally occurring colors are linked to many neurologic disorders. I honestly believe half of the AHD or Spectrum disorders could be mis diagnosed due to the ingestion of ingredients like these in many popular kids foods.
Preservatives such asBHTin this product work to preserve foods, but have heavier side affects than it is worth. There are questionable connection’s to cancer. Many of us are not healthy enough to be exposed to these chemicals as frequently as we are.
Real food such as eggs, dairy and meat are marked as a low nutrient dense food.
This angers me beyond all measures. In no way should processed foods be ranked higher than real foods. As discussed above they are pumped full of artificial ingredients, and then enriched with vitamins and minerals to help off set some of the oxidation and damage done by simply ingesting them. Enrichment in your food is not usually a good thing.
I do believe you should always strive to buy the highest quality protein and animal products. This meaning grass-fed or pasture raised and then organic if you can afford it. Animals that eat grass and natural elements have much higher nutrition. Similarly, grass fed animals cause less inflammation and cortisol spikes than conventional meats do. Conventional animals are fed GMO Corn and kept inhumanely in barns. Subsequently, they are pumped full of antibiotics and steroids. Over 65% of antibiotics in the world are used on animals, that is saying a lot since we overuse antibiotics as humans.
My food recommendations:
No two humans are a like. Your bodies nutrient requirements and metabolic needs will not be the same as mine. Below is a range of macronutrients with healthy examples of each I give my clients to start with. I tell them to tweak it as they feel better after a certain combination.
I offer Hair Tissue Mineral Testing (HTMA) that helps target in your metabolic and nutrient needs to a more bio-individual level, but by working 1:1 we can usually figure out your bodies needs.
I do not think there is a “pyramid” example, as all meals should be balanced with carbohydrates, fats and protein. Eating just protein is just as harmful as eating all processed carbs.
CARBOHYDRATEs 22-40%
Starchy vegetables and soaked whole grains are a great part of an individuals diet. We have been taught to fear carbohydrates alongside fats. These keep us full and help provide fiber to feed the good gut bugs in our microbiome. Quality is important, processed white bread is not a good choice as it is not complex but a simple carbohydrate.
Vegetables & Fruit: Local, in-season vegetables and fruits, with an emphasis on whole foods (avoid juices to retain fiber). Choose organic when possible, especially when consuming skins.
Tubers & Squash: Local, in-season sweet potato, yams, taro, plantains, pumpkin, parsnips, rutabaga, etc. Organic is preferable, especially if eating the skins. Especially important for active, pregnant, or breastfeeding individuals.
Grains & Legumes: Whole, organic, and properly prepared grains and legumes such as wild rice, quinoa, black beans, chickpeas, etc. Only consume if well tolerated and preferably after being soaked, sprouted, or fermented.
FATS 28-58%
Fat is a vital building block and source of energy in the body. Our goal should be a 1:1 ratio of omega-3s and omega-6s in our diets. Today that ratio looks more like 15:1. Decreasing Omega 6s and 9s are important as we overconsume nuts and seed oils in processed foods.
Polyunsaturated Fats (PUFAS) : These fats are beneficial but should be on the lower end of our fat percentage. Learn more on my fat debate blog.
Omega-3s: Wild-caught fish & oils (e.g. mackerel, salmon, cod, herring, sardines & anchovies), egg yolks, walnuts and natto.
Dairy: Organic, raw, full-fat, 100% grass-fed or pasture-raised milk products (e.g. cream, milk, cheese, cottage cheese, etc.). Only consume if well tolerated.
Nuts, Seeds & Legumes: Organic soaked & sprouted nuts, seeds in moderation if tolerated
Deep Breaths.
I tell my clients to keep track of there meals at first. Once they feel satisfied, energetic with no craving, you found your bodies macronutrients current need. This may be completely overwhelming to some, or you may be very well versed in the marketing that has been done to us surrounding food. If you would like to learn more and feel confident on buying food and supporting your family, I highly recommend buying and completing my self paced Foundation of Health Course. You can buy the entire course or the module subject that interests you the most. More information is on the “How to Work With Me” tab above.
Eat Well, Be Well, Live Well
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It took me several years into my healing journey to understanding what fats are good and what are bad.
Overconsumption of Omega 6’s can cause inflammation and poor-quality seed oils contribute to inflammation and oxidation on a cellular level. These oils are affordable so used in most processed foods and restaurants.
Fat is a great part of our diet, but in the right context. I am hoping by educating you on one types of fat you see how potentially harmful it is to our health.
Lightbulb moment: Saturated fat is healthier than you think for you and Polyunsaturated fats (PUFAS) are more dangerous to our health than you think.
There are three main types of fats: – Saturated (the best choice) – Monounsaturated – Polyunsaturated (aka PUFAs)
Saturated fats are one of the healthier fats that have become feared. When eaten with fiber (cooked veggies or properly prepared grains) they are beneficial and needed for cellular health. These are solid at room temperature like butter and lard. They contain only single bonds between carbon molecules versus unsaturated fats that have at least one double bond between carbon molecules. Unsaturated fats are your liquid fats like olive oil.
Monounsaturated fat is a fat molecule that only has one double bond. The polyunsaturated fat has more than one double bond. High-PUFA content fats include canola oil, soybean oil, corn oil, margarine, and any “vegetable oil.”
Omega-3 and omega-6 fatty acids are the two major classes of PUFAs. People love the buzz word “omega” and sometimes overdo it. Omegas are important, but the ratio is more important.
Omega fats are needed for brain function and cell growth. They are both essential fatty acids for your body, meaning they are not produced by your body, so they come from diet.
The problem is most of the time, these nutrients are not consumed in their desired 1:4 ratio. Instead, you’ll see food items with a disparity in their ratio, or even equality, like with almonds 1:1 ratio.
So why are PUFA’s bad?
Due to its chemical structures containing multiple double bonds, PUFAs are easily oxidized. Once you purchase vegetable or corn oil, cooking with it can make even it more rancid. When in our bodies, oxidized PUFA can be dangerous. Specifically, a primary cause in the development of heart disease the oxidative damage to fat-containing low-density lipoprotein particles.
Because they’re inflammatory, oxidized fats are dangerous.
One example of oxidation is by heating cooking oil many times or by reusing it. One study showed that when oil is heated by a bunch of times, it causes inflammation when consumed. Even though inflammation can help you fight infections and heal injuries, this is a big factor in inflammatory diseases which happen to be some of the most common diseases of today.
Chronic diseases like diabetes and obesity are due to an increase of inflammation by eating oxidized fats. which could raise your blood pressure and contributes to hypertension. Along with several types of cancer and metabolic syndrome autoimmune disease. It is also the main cause of liver damage and Type 2 Diabetes in children with obesity. This comes to say that inflammation isn’t the only cause of all these diseases. It just contributes to them.
Oxidation of PUFA doesn’t only happen when oils are used for frying over and over again. Also, when the oil in a clear bottle is left in your shelf or at the supermarket for a long time, exposing it to light and heat, oxidation occurs.
So what is the problem with over consuming PUFAs?
The more food you consume that includes these PUFAs, the more that it is accumulated in your bodies tissue. It takes years for these fatty acids to turnover in adipose tissue. This means it takes time to undo some damage – even if you shift to a healthier diet.
So, what is this Omega ratio? Consuming too much Omega-6 isn’t just the problem. But actually, a deficiency of Omega-3. That is why the ratio of consumption of the types of PUFAs must be improved. Getting more Omega-3s while reducing Omega-6. Unfortunately, this is hard to do in a world full of processed foods and oils.
Now before you ask- A SUPPLEMENT IS NOT THE ANSWER! Yes, the ratio here is important, BUT the Omega-6 overload can’t be fixed by taking too much Omega-3 supplements to balance it out. Too much of anything is harmful, and this is why we use real food vs. supplements. Just like Omega-6, Omega-3s can also be oxidized and excessively consuming it is just as inflammatory. Omega-3s from whole foods like fish, oxidation is rarely to happen versus the Omega-3 supplements are commonly oxidized.
For a well-balanced and ratioed PUFAs diet here is a simple list to follow:
Stay away from processed and industrial oils like “vegetable oil”, soybean oil, canola oil, etc., and anything made with them.
Stick with Extra Virgin Olive Oil, Coconut Oil, Butter, and things like Beef Tallow.
Be careful how much nuts you are consuming on a daily basis.
Sardines, salmon, and mackerel are the kinds of fatty fish that you should eat more as it has natural Omega-3. Unless you have the assurance that the fish oil supplement you take is of the best quality, you should avoid it as Omega-3s can be oxidized too and fish oil supplements often are.
I hope this didn’t scare you- but makes you feel comfortable for choosing that quality butter over a fake oil.
What in the world is the HPA Axis? First I must say this is not medical advice, but I am here to educate you on what the heck is going on in your body and how what you feed your body directly impacts your body.
The HPA Axis stands for: the hypothalamic-pituitary-adrenal axis, As the name implies it involves the hypothalamus, the anterior lobe of the pituitary gland, and the adrenal glands. This is a main component of the stress response. Our thyroid is also connected and affected by the release of the hormones from our stress response. Due to our busy stressful lives, diet and environment our HPA axis is usually skewed and working in a high stress mode. Stress can come in many forms. Whether it be physical, such as injury and illness, or emotional, the body perceives stress as a threat to homeostasis. Poor sugar regulation is a huge factor in the HPA disruption.
Blood Sugar Regulation
You don’t have to be diabetic to have uncontrolled blood sugar. Many of us do not properly pair our food choices with the proper protein, fats and carbs needed for our metabolism and have spikes and dips in our blood sugar multiple times daily.
Every time your blood sugar drops from eating an unbalanced meal or processed sugar or processed carb meal your body needs to bring it down. This is extremally taxing on a body, and most people live like this. It brings it down by releasing insulin from the pancreas, the pancreas then releases glucagon to bring it back up but it is usually not enough.
This is when you feel shaky and no matter what you eat you feel “odd” your body then goes into a fight or flight mode and your adrenals release epinephrine and cortisol to bring up the blood sugar.
It is an exhausting cycle that burns through your glucose stores and stresses out your cycle. The cycle that helps regulate your stress hormones is called the HPA Axis.
When blood sugar is imbalanced you cannot balance this axis, this leaves you in a chronic stressed unable to digest and cellular work properly state.
For the HPA axis to work, the body must first feel safe. We are becoming well-versed that our hormones are out of whack, but the harder thing to deal with is trauma. Trauma looks different for everyone. By restoring your minerals and working through mental blocks you can get your body into a healthy parasympathetic safe state again.
We are all familiar with the term “hormones”. Hormones are released from our endocrine system and the HPA axis is a triangle of three key endocrine glands that help the body regulate cortisol levels (our stress hormone) and maintain homeostasis.
When trauma is left unresolved and/or blood sugar is left uncontrolled hormones like the the ones that are involved in the HPA axis and Thyroid hormones become less important cease to function.
Responding to stress
When the body is exposed to a stressor our brain signals neurotransmitters which activates the HPA axis starting with the hypothalamus. Hormones such as the corticotropin-releasing hormone (CRH) is released which then targets the anterior pituitary gland where receptors are kept. This then stimulates the production and secretion of adrenocorticotropic hormone (ACTH) into general circulation of your body. ACTH then binds to receptors on the adrenal cortex and stimulates the synthesis and release of glucocorticoids. The one we are familiar with specifically cortisol (known as the stress hormone). Epinephrine then triggers, glycogenolysis, gluconeogenesis, and lipolysis. Blood sugar rises and CRH & ACTH are suppressed via a negative feedback loop attempting to bring the body back to homeostasis. Insulin is then released to decrease to bring back down the sugar which we then usually reach for that sugar and fire our adrenals and fire more cortisol and repeat a dangerous cycle.
In response to cortisol the body induces a number of metabolic effects in order to restore the body back to homeostasis. Cortisol’s response in the body :
Increases blood glucose concentration by activating enzymes in gluconeogenesis and inhibiting the uptake of glucose in peripheral tissues
Stimulate inflammation by reacting to of cytokine receptors,
Ultimately, this means an imbalance in homeostasis results in an imbalance in the hormones discussed above. This results in blood sugar dysregulation as well as potential thyroid hormone levels resulting in hypothyroidism or hyperthyroidism. Although a supplement may decrease the tilt of the axis the solution is finding the root cause and stressor. We can then live in a chronic sympathetic state (fight or flight) and have a miscommunication between the HPA-axis with dysregulated blood sugar.
So, you know that being “hangry” and feeling those blood sugar spikes/dips are not normal, but now you know what it is doing on a hormonal and cellular level in your body.
How to improve your HPA Axis:
Work on your blood sugar regulation by eating a whole food nutrient dense diet with balanced minerals and macronutrients. That is where working with a professional like an NTP comes in. After analyzing your food and mood journal and NAQ we can come up with a bio-individualized way of eating for you.
Sleep Hygiene: Screens off before bed to decrease stimulation as well as activities to activate the parasympathetic nervous system. This can include dry brushing, vagal nerve exercises, yoga, meditating, breathing techniques or journaling.
Routine: Your body and adrenals especially love routine. Eating around the same time, having morning and evening rituals so your body expects what is coming and how to react. Versus the constant unknown, rushing and surge of stress hormones.
I hope this is informative and able to help you heal. May the root cause be physical, emotional, or nutritional (the link to everything). I hope you are able to be more aware and intuitive to make changes in your body.
References:
Smith, S. M., & Vale, W. W. (2006). The role of the hypothalamic-pituitary-adrenal axis in neuroendocrine responses to stress. Dialogues in clinical neuroscience, 8(4), 383–395. https://doi.org/10.31887/DCNS.2006.8.4/ssmith
Stephens MA, Wand G. Stress and the HPA axis: role of glucocorticoids in alcohol dependence. Alcohol Res. 2012;34(4):468-83. PMID: 23584113; PMCID: PMC3860380.
Organic is a labeling term that indicates food and products have been produced through approved methods. These methods include cycling of resources, promote ecological balance, and conserve biodiversity. synthetic fertilizers, sewage sludge, irradiation, and genetic engineering may not be used.
Because of thee restrictions organic foods are higher in nutrients, antioxidants, omega 3’s, lower in nitrates. These foods contain no artificial chemicals, hormones, antibiotics, toxic metals, genetically modified organisms (GMOs).
In order for a food to be labelled organic, the product must be free of artificial food additives such as artificial sweeteners, preservatives, coloring, flavoring, and monosodium glutamate (MSG).
As well as being better for you organic farming has goals farming practices are designed to meet the following goals:
Enhance soil and water quality
Reduce pollution
Provide safe, healthy livestock habitats
Enable natural livestock behavior
Promote a self-sustaining cycle of resources on a farm
Organic farming aims to use predatory insects or insect traps to control pests over pesticides as well as proper living conditions for livestock.
Natural does not mean organic:
Natural and Non GMO is on a lot of foods. Labels such as “all natural” or “100% natural,” implies that the product contains no artificial ingredients. However, there is no legal definition of the term, and different companies define it in different ways. The only time this term has any formal meaning is when it appears on meat and poultry products. Unfortunately, they are still usually caged and fed unhealthy grains which makes the meat an unhealthy fat ratio and filled naturally with unhealthy hormones such as cortisol.
Ways to buy “healthier” options that are not certified organic:
Buy in bulk (Costco)
Shop store brands but read labels!
Buy from farmers and farmer markets
Buy in season (less pesticides)
Grow your own food without pesticides
Peel the skin off non organic foods and always wash your vegetables
Canned fruits and vegetables typically have lower pesticide residue; the canning process removes most toxins.
Buy frozen foods, frozen organic food is usually cheaper.
Buy off the EWG’s Clean Dozen and avoid the Dirty Dozen:
The “dirty dozen” refers to 12 fruits and vegetables that the nonprofit Environmental Working Group says are among the most susceptible to pesticide residue, and thus most profitable to buy organic. Each year these change so be sure to subscribe to the EWG’s website.
Being gluten free has been a popular topic over the years. Some people immediately feel better, while others (like myself) did not notice any change at first but do long term. There are healthier gluten options just as there are dairy but just be mindful to eat it in moderation. Gluten damages the tight junctions in your gut because it is difficult to digest. When this happens small particles of undigested food, bacteria, and even toxins can escape to your digestive lining into your bloodstream. This then triggers inflammation and can lead to a leaky gut which creates chronic inflammation, food sensitivities and allergies.
Most gluten containing foods are low in nutrients and filled with additives that your body cannot process. Although this is all true, you also want to be careful while choosing gluten free options. Unfortunately, these products are usually filled with crappy oils, artificial flavorings and preservatives to make up for the taste that further contribute to inflammation. As well as the obvious foods such as breads, gluten is hidden in lunch meats, flavored dairy products such as ice cream, processed cheeses, spices labeled “natural flavors” and pre packaged cut foods. Scroll down for hidden sources of gluten.
What is gluten and what does it do to our bodies?
Gluten is freaking delicious but serves us with no nutritional value besides empty carbohydrates. It is a main staple of our American diets, but unfortunately due to the fact most common flours have no nutritional value and that it has became so genetically modified, in my opinion it actually does more harm than good when consumed.
Gluten is defined by the celiac disease association as , “a general name for the proteins found in wheat (wheatberries, durum, emmer, semolina, spelt, farina, farro, graham, KAMUT® khorasan wheat and einkorn), rye, barley. Gluten helps foods maintain their shape, acting as a glue that holds food together. Gluten can be found in many types of foods, even ones that would not be expected”. Because of this sticky glue texture it can be hard for our body to digest.
Important note: You don’t have to be Celiac (have a gluten allergy) to have a reaction or sensitivity to gluten. This was where I was stubborn and continued to eat it because my celiac labs were negative. Food sensitivity testing can be helpful here but I recommend an elimination diet prior to this.
What gluten does in our body?
If you have chronic symptoms of food allergies (see the list below) I highly recommend you doing an elimination diet with gluten. Although you can breakdown gluten it is very hard to digest it completely in most peoples guts leaving an undigested molecule that can lead to poor permeability in your gut lining which can result to further inflammation. By ignoring this inflammation more and more undigested foods can leak through which triggers an immune response which will just make you more sensitive to more and more foods. Not to scare you but this is what happened to me and I became sensitive too many common food allergy foods. Luckily it is not an allergy and you may be able to eat these foods again once your gut lining heals. It takes awhile for you to come to this conclusion and it does take time to heal, but is possible with proper guidance!
Symptoms of Food Allergy, Sensitivity, & Intolerance
The symptoms of food allergies, sensitivities, and intolerances can affect many parts of your body. I assumed if I was having food sensitivities it would present as digestive troubles, but to my surprise it can manifest as many symptoms as listed below. Symptoms can happen immediately after eating a food, or in some cases several days after consumption. Here is a small list of symptoms that can arise from a food sensitivity:
Digestive and IBS symptoms such as bloating, gas, stomach pain, diarrhea, or constipation
Pain symptoms including joint pain, body pain, or headaches
Neurological symptoms such as brain fog, memory problems, anxiety, or depression
Skin symptoms such as rashes, hives, eczema, or acne
The most common type of gluten in our diet:
Enriched White Flour: This is what most processed goods are made out of. White flour essentially has no nutritional value. Any refined flour, including unbleached flour, is a refined grain. Refined grains are milled to take out the bran and germ of the wheat kernel. The milling process gives flour a nicer texture and an extended shelf life, but it also removes fiber, B vitamins and iron (the good stuff).
Enriched white flour is digested much faster than whole grain (not a good thing) because this usually results in a blood-sugar spike then crash. This releases cortisol (a stress hormone) every time this happens or every time you eat white flour. Whole grains are digested slowly due to the high fiber and protein, this results in you feeling full for a longer period of time and more stable blood-sugar levels. If you continue to eat gluten try to only eat things made with whole grains.
The term “enriched” white flour is deceiving. The nutrients that are added back in to “enrich” the flour are synthetic forms of what was stripped away during processing. These nutrients are unrecognizable and therefore, unusable by our bodies. Whole grain foods have more nutrients, period.
Flour is bleached so you cannot tell it is rancid bleached and enriched wheat are common ingredients on food labels. This means it is processed in such a way it is bleached and more than likely also having MSG (an addictive chemical that makes our food taste better). Flour is bleached with a chemical called potassium bromate. During the 1980s bromates were linked to cancer in laboratory animals but is still used in the United States although he FDA has encouraged bakers to stop using it, no ban has yet been placed. The ingredient is outlawed in Canada, the United Kingdom, and Europe. An “unbromated wheat flour,” in the ingredient list indicates that they’ve chosen to eliminate it from their process… but who has actually seen that on a label? So if you are going to continue to eat gluten after this post look for organic unbleached and unbromated wheat flour. But I recommend you limiting it or giving it up completely. Why feed your cells something with no nutrition which results in your body having to work harder to digest it?
If you are just not ready to explore the life of gluten free living I encourage you to eat whole grain and flours in their whole form such as Einkorn. Gluten is more absorbable if sprouted or soaked so breads like Ezekiel or silver hills are great options!
Hidden sources of gluten to be aware of:
I don’t want you to go crazy reading labels but I will list some sneaky ingredients and foods that contain gluten. Although the ingredients may not be good for you the FDA legally has to requires all food labels to include warnings from the top 8 major food allergens which makes it easy to spot when something contains gluten. These allergens account for more than 90% of all food allergies in the U.S. and include: Milk, Eggs, Fish, Crustacean shellfish, Tree nuts, Peanuts, Wheat and Soy.
Natural flavors can be a sneaky place for gluten to hide but if it is labeled gluten free it only uses certifiably gluten free spices, chemicals and additives that hide in natural flavoring.
Remember the Acronym “Brows” for the main sources of gluten. B- barley R- rye O- Oats (unless stated GF) W- Wheat S- Spelty
Here are the more hidden sources:
Anything with barley or malt
Breading
Brewers Yeast
Bulgur
Couscous
Durum
Starch
Soy sauce
Natural Flavors
Bouillon cubes
Brown rice syrup
Modified Corn Starch
Great gluten free grain options:
Below are some great gluten free options. Be sure to soak your grains as it removes approximately 20–50% of the phytic acid from the grain making it easier for you to digest. Experiment with sprouted grains as well as they are full of nutrition!
quinoa
wild rice
buckwheat
sorghum
tapioca
millet
amaranth
teff
arrowroot
oats (make sure they’re labelled as gluten-free as they may be contaminated with gluten during processing, also chose organic here as non organic oats are genetically modified and sprayed heavily with weed killer.)
Gluten Free Grocery Items
A lot of gluten free items have natural flavorings, artificial flavorings, MSG, inflammatory vegetable oils and sugars to make it taste better. If you are a non celiac avoiding gluten to help with inflammatory symptoms you want to be sure you are minimalizing these foods as well. Processed foods are filled with these ingredients but there are a ton of naturally occurring gluten free options such as meats, fruits and veggies.
My favorite gluten free “clean” processed food brands are:
Lesser Evil Snacks
Chomps and Epic Jerky
Siete Products
Unreal Chocolate
Justin’s Chocolate
Simple Mills Products
Larabars
Primal food Kitchen Products
Silver Hills Gluten free bread
Ingredients to stay away from in foods that cause inflammation and poor gut health:
Just knowing a product is gluten-free isn’t enough sadly—we need to look at the labels and see what ingredients the product contains. This is for non gluten free followers as well. Most of these ingredients are in highly processed foods so by avoiding them you can avoid most of these ingredients.
Even though the FDA hasn’t banned these ingredients, we have to remember that they are not food. These gums, stabilizers, and additives are just that! They are in most big named processed foods but you must remember they do not naturally occur in food. They are created to sell you on their product by making it taste or feel better by manipulating food texture. Most prepackaged gluten free foods are highly processed and lack the nutrients, vitamins, minerals and fiber your body needs. Besides gaining weight and putting yourself at risk for several diseases, you may become nutrient deficient. When you continually eat these processed ingredients you can become deficient in several vitamins, minerals and fiber. Overall, we want to eat food that is as close to its natural state as possible. Here are ingredients I tell my clients—both gluten-free or otherwise to avoid:
Grains that contain low or no nutrition (like corn, rice, tapioca starch, potato starch and non organic oats) that have replaced the gluten with starchy ingredients. The sugar contents in these ingredients are higher than wheat, sugar, and even candy bars. The ingredients in Gluten-free foods raise blood sugar higher than all other foods. Remember sprouting and soaking your grains make them more digestible in general.
Processed Sugar (especially high-fructose corn syrup, brown rice syrup and white table sugar)Gluten-free foods use sugar to replace the flavors lost when grains were removed, and it’s almost impossible to find a gluten-free product without added refined sugar. You’ll often see sugar listed several times on the ingredient list in its many different forms: corn syrup, maltodextrin, dextrin, sugar, etc. Many gluten free foods contain rice products (rice starch, rice flour & brown rice syrup) — Rice is notoriously contaminated with arsenic, which is a “potent human carcinogen” according to scientists at Consumer Reports and classified as a group 1 carcinogen by the International Agency for Research on Cancer.
Inflammatory oils (Vegetable Oils) -Besides containing GMOs, canola, soy, and cottonseed oils are highly processed before they end up in our food. The most commonly used is soybean oil which is almost always genetically modified, which is high in omega-6 fatty acids that increase the risk of inflammation, cardiovascular disease, cancer, and autoimmune diseases.
Corn and/or soy which are usually genetically modified (GMO) — corn and soy ingredients (corn meal, corn starch, corn syrup, soybean oil, soy lecithin) are found in a lot of gluten-free pastas, crackers, and cookies and chicken nuggets. When you see anything made from conventional corn or soy on a label, it’s a pretty safe bet that it’s genetically modified (GMO) because the vast majority of these crops in the U.S. are GMO unless it is otherwise listed.
Gums such as GuarandXanthan Gum which can trigger allergies or GI issues in certain people — Food companies often add the additive xanthan gum for texture and softness ESPECIALLY when gluten is taken out. This hasn’t really been shown to be a dangerous ingredient to eat, but be aware that it’s often derived from GMO corn and triggers allergies or gastrointestinal issues in some sensitive people.
** Remember I am not giving you medical advice and this is just my personal experience and professional knowledge. I hope this guide was informative and not meant to scare you but to make you aware of what we are feeding our bodies with daily and the benefits of removing gluten from your diet if you are having symptoms of chronic inflammation.
You can eat a 100% organic farm raised diet and still be “unhealthy”. I was totally baffled for years why I was in so much pain but eating so “clean”. Just as you can’t dress like a football player and expect to jump into a professional game and nail it, you also can’t eat healthy and ignore other stressors on your body and expect to be healthy. Food is the basic support to our body and is essential, but there is so much more that contributes to our wellness.
If this is you, then kudos to you! If you’re here though you are probably suffering in some aspect and here for curiosity or guidance.
Your body is similar to a bucket. It can only take on so much before it “overflows” or in your bodies case, goes into overdrive which then results in our symptoms and illnesses.
There are many ways our body detoxs and rids our body of toxins and stresses. If your bucket is full then there is no room for more water to come in. I’m not saying you are supposed to live a stress free life, but one that your body can handle and stay balanced. Obvious stressors include visible stress, but many of us (myself included) had hidden stressors from your diet, environment and immune that are not obvious!
This is why it’s so important to look at healing your body as a whole and not at only the symptoms. On top of this every body is different. This is why some diets, detoxes and supplements work for some but not others. I have been there! It is frustrating, time consuming and expensive! Don’t give up if you’re suffering, there is light at the end of the tunnel. You just haven’t found your bio individualized plan to help you heal yet.
Here are some tips on how to balance out your “bucket flow”
DRINK MORE WATER! This is soo simple and widely known, yet most of our health issues are from cellular dehydration! Drinking GOOD drinking water and enough of it is always my #1 go to for health concerns, especially if they are new!
Correct digestive concerns: look into food reactions, sensitivities. Gut health is soo important to your health!
Eat a whole food diet: this will help balance out any blood sugar, fatty acid, mineral and detoxification issues. Everyone is individualized, so there is no one size fits all diet approach, but eating whole nutritious food is a great start! Check out other blogs on how to eat cleaner and how to clean out your pantry
Avoid environmental factors: Now you can’t live in a filtered bubble and avoid all toxins but there are some easy lifestyle changes to decrease your toxic load dramatically. Check out previous blogs on how to live a more chemical free life.
If this interests you and your looking for a way to get healthy for your individual health needs click the “how to work with me tab” to get on my list. I would love to guide you into becoming the best you. I will be accepting clients in August 2021!
Before starting your journey with me, or alone, try to have clean ingredients available for cooking as you can afford.
Below are images of my “staples” for my pantry, refrigerator and freezer. Be sure to read the five tips to understand what ingredients to avoid!
As inflation rises, we are utilize growing and gathering our own food. This may not be realistic to you. Farmers markets, CSA’s, and wholesale markets are great options if you have them available to you in your area.
Book a day to do this WITH whoever you live with so they understand the ingredients in their food also.
Take advantage of the time together or alone to focus on a healthier version of you!
Here are five “pantry clean out” tips to help ditch processed foods and move toward a more whole-food diet.
We all have that pantry or fridge filled with salad dressings and condiments. Start by looking at the expiration dates and go from there. Use the rest of this list to decide whether toss it. If it has unhealthy oils (look at the #2) or unrecognizable ingredients (probably artificial ingredients, preservatives or chemicals) and isn’t a main staple in your house, trash it. If it is a staple, look for a healthier brand alternative! Check out my gluten or dairy post for swaps, or reach out!
#2 Examine Your Fats
Most people are “fat phobic” so they use fat-free options which are actually worse for our bodies. The alternatives are not natural and make more work for our body to process. A lot of these oils are rancid and only allow for more oxidative stress to occur which results in increased inflammation in our body. So do yourself a favor: toss those vegetable oils and use some good quality grass-fed butter!
Replace with tallow, lard, ghee, duck fat, coconut oil, avocado oil, grass fed butter, and olive oils. I personally love cooking with ghee!
Toss anything that says “hydrogenated” or “partially hydrogenated” as these are trans fat.
#3 “Search Out” Sugar
Most of us know sugar is not needed in our diets, but let’s face it: it’s delicious! There are better and healthier options to enjoy your baked goods and sweet fixes. You don’t have to be perfect; enjoy that cake or ice cream when warranted. Real sugar is ALWAYS better than an artificial or zero calorie alternatives which are unnatural and require our body to work harder to process as well as unwanted side effects such as digestive and hormonal symptoms.
Where to start:
Toss anything with high fructose corn syrup, artificial sugars, or bleached and altered sugars.
Here are the most common artificial and sugar alcohol sugars to avoid:
Aspartame (Equal, NutraSweet). It’s mostly used to sweeten diet soft drinks.
Saccharin (Sweet’N Low, Sugar Twin). It’s used in many diet foods and drinks.
Saccharin (brand names: Sweet ‘N Low® and Sugar Twin®
Sucralose (Splenda). It’s in many diet foods and drinks.
Chose unprocessed cane sugar such as raw turbinado, coconut sugar, maple syrup, and raw honey (my fav). Your body needs sugar to function, everything in moderation!
#4 Ditch the Chemicals
If you have followed my other posts, you are probably aware that this is a fav subject of mine. The chemicals found not only in our foods but also in household items are extremely disruptive to our bodies. Once you become educated on what is in the food we eat and what we use to clean our homes, it isn’t a surprise that chronic illness and poor health continues to climb. For the purpose of the pantry cleanout, we can simply say that fake ingredients can cause direct damage to our endocrine, digestive, cardiovascular, immune, and neurological systems while offering no nutritional benefit. As a result, they have no place in our homes or on our plates.
Where to start:
Look for ingredients such as food dyes, artificial sweeteners, preservatives, MSG (which has many names), artificial flavorings, and thickening agents.
If you don’t recognize the ingredient or it is an acronym, chances are that it’s processed and our body can’t recognize or use it either.
Fortified and enriched foods. Unfortunately, many fortified or enriched foods are heavily processed and packaged making it harder to process. These enrichment is added because they often come with high sodium, fat, and sugar content which depletes nutrients!
I know this is an expensive step, so start small! Swap out your pantry staples such as mayonnaise, salad dressings, and frequently eaten snacks for healthier ones and go from there. That is where most cheap oils and chemicals are hidden.
#5 Replace Refined Grains
A lot of people suffering chronically have issues with grains. Grains are not meant to be eaten with every meal and snack despite the food pyramid recommendation of whole grain servings a day. Gluten can be very inflammatory in our bodies and unfortunately grains are not the same as they were when our ancestors ate them. If you can tolerate grains, eat them in the whole form and soak them, if applicable. If you are just trying to live a healthier lifestyle and can tolerate grains, don’t beat yourself up for the pizza or cake. Live your life but know how to make smart choices!
Bleached or enriched flours are not whole grains. If you tolerate grains, try flours in their whole or sprouted form.
Use flour alternatives for those who cannot tolerate grains (such as coconut, cassava, tigernut–my fav flour).
Soak your grains (click for a detailed guide) It removes something called Phytic Acid which aids with digestion of grains and helps the absorption of nutrients. Print this out and put it on your fridge for future
👏🏻 All clean
This is not a race. Replace what you can afford when you can or need to replace it. This is a lifestyle change not a diet. It takes time to change, but you can do it. I can’t wait to hear about how you feel as a healthier version of you!
A fever any day at any age promotes instant fear, especially during the pandemic. It’s even scarier if you are a mom because kids get sick and get fevers. I have had a lot of health issues, but luckily I have not been “sick” for over three years. Prior to to this I was reliant on antibiotics and Tylenol every winter. By overusing medication when it wasn’t absolutely necessary I weakened my immune system by depleting something called glutathione. The only way I discovered this is was from a very accurate and personalized blood test that tested my blood at a cellular level ran by a naturopath. Which means I got to see how my cells were working not how a blood level looked. If you didn’t pay attention in science class we are entirely made out of cells! Every muscle in our body, to organ to our self (organism) is made of cells. So functioning on a cellular level is beyond important. For me this meant my blood levels looked okay, but on a cellular level the minerals, vitamins and antioxidants such as glutathione were not being absorbed/produced or used properly. A lot of things can cause this such as; Chronic Illness, Medication Overuse, Chronic Stress and a Poor Diet (everything always comes back to nutrition!). Sadly, most of American’s suffer from one if not all the above causes. I am hoping to help educate you on when you need to treat a fever and how to keep your immune system working in full gear for this upcoming winter season. As always remember this is my personal not medical advice, always seek professional help if you need medical attention.
Glutathione’s Role in Your Immune System.
Glutathione is one of the body’s most important and potent antioxidants.! Antioxidants are substances that reduce oxidative stress by combating free radicals in the body (Berkheiser, 2018).
By taking medications such as Tylenol when not needed you are suppressing and depleting this great antioxidant! Other causes listed above are chronic illness, stress and a poor diet. This is why it is important to treat your body well because although you may not think it is important, it is on a cellular level to survive and stay healthy!
The Critical Roles of Glutathione (Pizzorno, 2014) :
It helps protect against oxidative stress (breakdown of cells from exposure to chemicals and toxins)
Cofactor for several antioxidant enzymes
Regeneration of vitamins C and E
Neutralization of free radicals produced by Phase I liver metabolism of chemical toxins
Transportation of mercury out of cells and the brain
Vital to mitochondrial function and maintenance of mitochondrial DNA (mtDNA)
When do you need to treat a fever?
Fevers are not necessarily dangerous. The infection may be! A fever is certainly scary but it isn’t always an emergency if you or your little one has a high fever. Fevers stimulate a strong immune response in our bodies which can quickly eliminate pathogens (infection). We want that immune system to kill the infection and not suppress it with medications. Many people panic when they see a fever of 100° F in fear that their child or self will develop brain damage and rely on an antipyretic such as Tylenol or Motrin. An actually temperature is not considered a fever until the it reaches greater than 100.4° F with a rectal thermometer. I read a great post by My Friend the Pediatrician on Facebook. It basically says to follow your gut and observe your child or yourself. You know your body or your child’s more than anyone else! Here are a few things to consider before treating with medication:
Pay attention to your body or child’s body more than the temperature reading. If you or your child is acting in a way that you are concerned, that is more important than a temperature reading. This is when medication and a phone call to your doctor is needed. Lethargy, not crying for infants, and no wet diapers or tears for children can be signs the infection is worsening, there is trouble oxygenating or dehydration. These signs no matter of the temperature warrant not only a call to the doctor but a trip to the hospital.
A fever between 100-100.4 is safe if you or your child are not showing signs of distress or dehydration listed above. You want to fight off those bugs and keep your immune system working non suppressed.
Fussiness or crankiness is not a reason to treat with medication. If you don’t feel good you are not going to be in the best mood! Now if your are cranky because you broke your leg then I think some pain medication is warranted! Otherwise let your immune system work, rest, give or get cuddles and eat the best food you can get down. Always call your pediatrician or doctor if you are concerned.
With all this being said.. it is NEVER normal for an infant under age 3 months with a fever (greater than 100.4° F). This warrants a call to your pediatrician and needs to be checked out immediately.
How to boost your Immune System?
Try to incorporate a variety of leafy vegetables, fresh fruit and good quality meats to get in Vitamin C, Sulfur, Selenium and naturally occurring Glutathione! These vitamins, minerals and antioxidants help promote a healthy immune system. Examples include:
Strawberries (Vitamin C)
Citrus fruits (Vitamin C)
Kiwis (Vitamin C)
Peppers (Vitamin C)
Broccoli (Sulfur)
Brussels sprouts (Sulfur)
Cauliflower (Sulfur)
Mustard greens (Sulfur)
Cottage cheese (Selenium)
Brown rice (Selenium)
Brazil nuts (Selenium)
Good quality meats (Selenium)
Spinach (Glutathione)
Avocados (Glutathione)
Asparagus (Glutathione)
Avoid alcohol, this has been proven to directly increase liver stress which makes it harder for your body to detoxify and function on a cellular level. This is especially important if you are sufferings from chronic illness, stress or nutritional deficiency.
If you are sick and none of those foods sound appetizing (I don’t blame you) make some homemade bone broth with some good quality bones (organic if available). I make this a couple times a month to cook with and have a stash if I need to sip on some soup or broth when I need a little immune boost! If you have an Insta-pot it is sooo easy to make and so yummy! Here is how I make mine:
Place all your bones (beef or chicken) in the instapot.
Add 6-8 cups of filtered water
Add 2-3 cups of vegetables, bonus if you add some from the list above. Fresh is better but frozen is better than none.
Add garlic, onion/shallots/leaks
Fresh or dried herbs, Salt and Pepper
Cook on HIGH for 1 hour
Let cool and strain and freeze for cooking or sipping! If you did it right it should be a gelatinous texture after cooled or refrigerated.
I hope you have a healthy winter and healthier immune system always!
Intuitive eating has changed my life. I eat good food when I am hungry and I enjoy a treat within reason. Intuitive eating is defined as, “eating is based on physical hunger rather than prescriptions from diet books and experts. Eating should satisfy physical hunger without causing guilt”.
I don’t count my calories. That is a scary statement for almost every female not satisfied with their body and weight. I also don’t count my steps, I do light intensity work outs when I have the energy, I don’t weigh myself, I eat good food when I am hungry and follow the 80/20 rule. I know when I talk about “dieting” people can get disgusted with me because of my size. Everyone’s body is made to be a certain size, the biggest goal anyone should have for themselves is to feel healthy and comfortable in their body. I have been at both ends of the spectrum from too thin to overweight. At neither end did I feel comfortable or healthy. I don’t read into nutrition labels for anything other than nutrition and mainly focus on the ingredients. I believe in intuitive eating, a balanced diet with health y food and indulging with out guilt…and I am in the best shape of my life! Yes a simple science of subtracted x amount of calories a day will equal in weight loss, but you also are going to stress yourself out by tracking and stress yourself out when you aren’t perfect… and your body doesn’t function well under stress. So in turn, your anxiety and obsession with your weight and diet will only leave you stressed unhappy and not working properly. Lacking energy, anxiety and chronic pain have been issues I have suffered with on top of body confidence issues…and I know I am not alone. That’s why I am promoting a healthy lifestyle so others can begin to heal and feel better!
Stress and weight loss.
We all have stress in our daily lives. Especially in our current state with Covis-19. But even “pre-virus”, we were obsessed with our weight status. Most women have measured their bodies before and step on the scale obsessively. We obsess over how many steps we took and how many calories we ate and burned. We work long and odd hours and all have families or other obligations that make healthy eating the last thing on our radar. A lifestyle change is the secret to looking and feeling your best. That’s the truth but no one wants to hear it. Simply eating good food when you are hungry, recognizing emotional eating habits and make peace with your food choices. The answer is not a supplement, not a calorie restricting diet or a new cream filled with chemicals to help shrink your legs. Sadly, we know this but we like the fast paced, instant gratification, convenient lifestyle. I’m American, so I enjoy these things as well… but I enjoy feeling good and living a healthy lifestyle more!
What does stress do to our digestive system?
Decreased blood flow and oxygen to the gut. You know how important I think the gut is to your overall health so this is an important reason to de-stress.
Decreased metabolism. Slowing this down will keep you from burning those those pounds you are stressing over losing so badly about.
Decreased nutrient absorption. Being in a chronic stress state will not allow your gut to work properly and absorb the nutrients needed for your cells and body to function at it’s best.
Increases your food sensitivities. When you are stressed you don’t digest food, and your gut becomes more leaky and inflamed. Once this happens your body can easily become sensitive to inflammatory foods.
So how do you eat healthy without counting your calories or “macros”?
You should follow a balanced diet but you don’t have to count your calories to do so. You simply have to fill your plates with real nutritious foods with emphasize on filling your late with good fats, vegetables, fruits, grains (if you tolerate the) and protein! You should be able to eat as much “real food” as you want to fill yourself and not have to worry about the caloric amount in it. I personally eat every 2-3 hours, but everyone is different. You should eat when hungry and eat enough to where you are full but not overstuffed. Over eating causes digestive issues and the gut and digestion plays an important part of our health.
Eat less processed food! Try to cut back to a processed food item to a few times a day and workup to one if none. There is nothing as “healthy processed food “. Yes- there are healthier options, but if it is in a bag and has more than one ingredient… it’s processed.
Make leftovers. Make a big batch of sauteed veggies, beans, rice, quinoa etc. Having easy access to real prepared food makes it easier to get in nutritious foods while saving you cooking time. You can always freeze meals also. We do this all the time if we know we don’t want leftovers and then you have something for work or in the future when you don’t feel like cooking.
Enjoy a treat! Eating healthy doesn’t mean you can’t eat sweets. Eat a sweet without rationalizing about the calories and enjoy it. Remember it’s a treat, not ten cookies a day. Simply work on not over eating and watch out for emotional eating… and enjoy your treat!
Mindfulness and the importance
Focus on just eating. We are all guilty of multi tasking and eating and driving. The easier way to start being mindful while eating is to put your phone away while you are eating! I have a hard time with this one but digestion actually starts with your sight and smell. By visualizing and smelling your food you begin to secrete digestive enzymes to aid in digestion. Without this you have to work harder to digest your food which leads to a slew of issues!
Be thankful and think of you food as nutrition and nourishing. Thinking of your food as fuel instead of calories allows you to enjoy your meal while focusing on the food to allow for those salivary glands to produce digestive enzymes.
Eat slow! This is why cutting back on multitasking and mainly focusing on eating can come in handy. Most of us do not chew our food well, leading again to digestive stress.
So the secret is?
The answer is… a lifestyle change! Start small by trying to eat the rainbow daily. Then start adding in new foods and trying to not eatthe same food more than 3x a week. Food is fuel and we don’t appreciate our food as much as we should. Variety in our diet provides us our nutrients and good bacteria for our bodies to thrive. Eat good food 80% of the time and enjoy yourself the other 20%. You can learn to enjoy real nutritious food and move away from a processed chemical diet. It’s worth it and your brain and body deserve it. You deserve to feel better, enjoy life and simply be happier and more present. This is the magic answer to being healthy, not a secret pill or diet fad.
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Chronically Holistic 