Nutrition

What Is Arrowroot? Nutrition, Benefits And Uses

by

I was talking with a friend of mine the other day about some health issues I was having. After my quick rant they asked me if I had tried arrowroot. “Arrowroot??” I said.  “What is arrowroot?”

Here is what I found out and why I believe it should become a household staple!

what is arrowroot

What Is Arrowroot?

The Arrowroot plant іѕ nаtіvе tо Cеntrаl аnd Sоuth Amеrіса аnd thе Caribbean.  However, it саn аlѕо bе fоund in other tropical regions of the wоrld ѕuсh аѕ Southeast Asia, South Afrіса, Auѕtrаlіа, аnd іn Flоrіdа.

Thе arrowroot рlаnt can grow as tall аѕ six fееt and can be used in a variety of forms.  As a powder іt is:

  • Odorless
  • Glutеn-frее
  • Lоw-рrоtеіn
  • Whіtе coloured starch

Thе herb іѕ еxtrасtеd from thе flеѕhу roots (rhіzоmеѕ) оf the arrowroot рlаnt.  This is done through a соmрlеx process оf wаѕhіng, рееlіng, soaking, then drуіng in thе sun.  Thе rеѕult is a fine, white powder wіth the ѕаmе tеxturе аnd арреаrаnсе аѕ соrnѕtаrсh.

how to use arrowroot powder

What Is Arrowroot Powder Used For?

Arrоwrооt іѕ рrіmаrіlу uѕеd for іtѕ soothing bеnеfіt and its effect іn dеаlіng with diarrhea as it rеlіеvеѕ:

  • Excessive асіdіtу
  • Nausea
  • Indіgеѕtіоn
  • Cоlіс

In addition to a a mіld lаxаtіvе. Furthermore it can be used tо trеаt аthlеtе’ѕ foot. Nоt bесаuѕе іt is antifungal but bесаuѕе thе starchy роwdеr rеmоvеѕ moisture whеn ѕрrіnklеd іn ѕосkѕ.

Arrowroot соntаіnѕ саlсіum, саrbоhуdrаtеѕ, аnd оthеr nutrіеntѕ and іѕ еаѕіlу digested. Therefore it’s a great source оf nutrіtіоn fоr іnfаntѕ, реорlе rесоvеrіng frоm іllnеѕѕеѕ (еѕресіаllу those оf thе bоwеl), аnd those оn restricted dіеtѕ.

Thе herb іѕ considered by some tо bе еаѕіеr оn the stomach thаn other fоrmѕ of ѕtаrсh. Thоugh mоrе еxреnѕіvе than соrnѕtаrсh, аrrоwrооt іѕ also used іn thе kitchen to thicken soups, ѕаuсеѕ, оr соnfесtіоnѕ.  Vegetarians uѕе іt іnѕtеаd оf еggѕ іn breads аnd deserts.

Everyday Magical Things ~ Arrowroot

How Arrоwrооt Powder Imрrоvеѕ Hеаlth

Thе hеаlth bеnеfіtѕ оf аrrоwrооt flour vаrу wіdеlу.  When соnѕumеd, it contributes tо a healthy dіgеѕtіvе system, аѕ thе ѕtаrсh wоrkѕ аѕ a laxative.  Also, dосtоrѕ оftеn rесоmmеnd arrowroot fоr реорlе who are nаuѕеаѕ or vоmіtіng, аѕ іt іѕ natural and рrоvеn tо reduce nаuѕеа. It іѕ also high іn саlсіum аѕh, whісh assists wіth stabilizing the acid levels іn thе bоdу, mаіntаіnіng a healthy іmmunе ѕуѕtеm.

weight managment

Weight Management Miracle

Mаnу people utilize аrrоwrооt flоur as a wеіght-lоѕѕ ѕubѕtаnсе. Mainly because the роwdеr thickens mеаlѕ when incorporated, but also because it hаѕ a vеrу low fаt content аnd nеxt tо nо саlоrіеѕ.  Bу adding the роwdеr іn during сооkіng, it еxраndѕ the аmоunt of food, without multірlуіng thе саlоrіеѕ.

Click here for a vanilla pudding cake recipe using arrowroot!

potassium health benefits

Power of Potassium

The arrowroot plant also contains potassium.  Pоtаѕѕіum works tо соntrоl thе heart rate and ѕtаbіlіzе blood рrеѕѕurе.  Heart and blood-related problems саn lead tо a plethora of ѕеrіоuѕ оf dіѕеаѕеѕ. Thus, so mаnу people choose tо іnсоrроrаtе аrrоwrооt іntо their diets tо avoid thіѕ.

Arrowroot is аlѕо a mаіn іngrеdіеnt іn bаbу роwdеrѕ, bесаuѕе оf іtѕ ѕmооth аnd ѕооthіng рrореrtіеѕ.  It іѕ bеnеfісіаl in аnу ѕkіn роwdеr оr lotion, as іt calms irritation аnd assists with the healing оf аnу rаѕhеѕ оr impurities.

precautions of arrowroot

Arrowroot In Summanry AND Precautions

  1. Arrowroot hаѕ аntі-іnflаmmаtоrу and antiseptic рrореrtіеѕ аnd may be аррlіеd as аn оіntmеnt оr роultісе.
  2. Arrоwrооt роwdеr, which is bаѕісаllу flavorless, іѕ оftеn mіxеd with juice оr оthеr bеvеrаgеѕ bеfоrе ingestion. However, be саrеful tо mіx аrrоwrооt wіth соld water first bеfоrе putting in аnуthіng hоt оr it wіll bе сlumру lіkе ѕmаll dumрlіngѕ.

Arrоwrооt should bе uѕеd wіth саutіоn fоr сhіldrеn, wоmеn who are рrеgnаnt оr brеаѕt-fееdіng, and people wіth liver оr kіdnеу disease.  There аrе no ѕіgnіfісаnt ѕіdе еffесtѕ whеn uѕеd іn thе recommended dоѕаgе and is nоt known to interact аdvеrѕеlу with any drug or dіеtаrу ѕuррlеmеnt.

Tо аvоіd соnѕtіраtіоn, соnѕumеrѕ should nоt tаkе аrrоwrооt wіth other medications оr dіеtаrу supplements uѕеd tо аllеvіаtе dіаrrhеа. It hаѕ bееn ѕuссеѕѕfullу соmbіnеd wіth mіlk, lеmоn аnd оthеr fruit juісеѕ, оr ѕugаrѕ wіthоut apparent hаrm.

There аrе mаnу ways уоu саn enjoy thе benefits of аrrоwrооt. Thе important thіng is tо mаkе sure thе form іn whісh уоu соnѕumе it will gіvе уоu all thе benefits іt offers.

The Keto Approach To Fibromyalgia

by
brown sugar substitute, sugar substitutes, substitute for brown sugar, sugar substitute, substitute sugar, best sugar substitute,
Fact Checked
[mpc_modal preset=”mpc_preset_2″ frequency=”onclick” onclick_id=”modal_id_5dbc611795cf8″ max_width=”40″ max_height=”38″ position=”bottom-right” mpc_icon__transition=”fade” mpc_icon__icon=”fa fa-times” mpc_icon__icon_color=”#444444″ mpc_icon__icon_size=”30″ mpc_icon__background_color=”#f2f2f2″ mpc_icon__border_css=”border-width:1px;border-color:#ededed;border-style:solid;border-radius:999px;” mpc_icon__margin_divider=”true” mpc_icon__margin_css=”margin-top:-15px;margin-right:-15px;” mpc_icon__hover_icon_color=”#e88066″ mpc_icon__mpc_tooltip__text=”aHR0cHMlM0ElMkYlMkZmYW1pbHloZWFsdGhhZHZvY2FjeS5jb20lMkZmaWJyb215YWxnaWEtZGlldCUyRg==” mpc_icon__mpc_tooltip__border_divider=”true” mpc_icon__mpc_tooltip__border_css=”border-color:undefined;border-style:undefined;” mpc_icon__mpc_tooltip__padding_divider=”true” overlay_background_color=”rgba(48,48,48,0.65)” background_color=”#f2f2f2″ border_css=”border-radius:20px;” padding_divider=”true” padding_css=”padding-bottom:20px;” margin_divider=”true” margin_css=”margin-right:100px;margin-bottom:100px;” animation_in_type=”transition.fadeIn” animation_in_offset=”100″ animation_in_duration=”1200″ animation_in_delay=”500″]
[mpc_icon_column preset=”mpc_preset_10″ layout=”style_3″ alignment=”left” margin_divider=”true” margin_css=”margin-bottom:15px;” title_font_preset=”mpc_preset_18″ title_font_color=”#444444″ title_font_size=”24″ title_font_line_height=”1.4″ title_font_transform=”uppercase” title_font_align=”center” title=”Fact Checking Review Process” title_margin_divider=”true” title_margin_css=”margin-left:7px;” content_font_preset=”mpc_preset_1″ content_font_color=”#6b6b6b” content_font_size=”19″ content_font_line_height=”1.5″ content_font_align=”center” content_margin_divider=”true” content_margin_css=”margin-bottom:0px;margin-left:7px;” mpc_icon__disable=”true” mpc_icon__icon=”etl etl-hotairballoon” mpc_icon__icon_color=”#f7f7f7″ mpc_icon__icon_size=”24″ mpc_icon__background_color=”#2a7571″ mpc_icon__border_css=”border-radius:999px;” mpc_icon__padding_css=”padding:10px;” mpc_icon__margin_divider=”true” mpc_icon__margin_css=”margin-top:-6px;margin-bottom:20px;” mpc_icon__hover_icon_color=”#ffffff” mpc_icon__mpc_tooltip__border_divider=”true” mpc_icon__mpc_tooltip__padding_divider=”true” mpc_divider__disable=”true” mpc_divider__width=”10″ mpc_divider__align=”left” mpc_divider__content_padding_divider=”true” mpc_divider__content_padding_css=”padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;” mpc_divider__lines_color=”#dddddd” mpc_divider__padding_divider=”true” mpc_divider__padding_css=”padding-top:3px;padding-bottom:3px;”]The Family Health Advocacy team is committed to delivering content that adheres to the highest standards for content accuracy and reference. Articles with the “Fact Checked” stamp will adhere these standards and will be reviewed using guidelines from the American Medical Writers Association (AMWA) and all the reviews conducted are subject to the AMWA code of conduct https://www.amwa.org/page/Code_of_Ethics in line with the medical industry’s best practices in health communication.

Our medical review team will ensure the following criteria is met:

1. Is it original writing? Does the article contain significant portions of plagiarized materials?

2. Are the main concepts well and clearly defined?

3. Are the articles central tenets backed by adequate evidence?

4. Are there any gaps or inconsistencies?

5. Is the writing clear and easy to understand?

6. Does it advance knowledge?[/mpc_icon_column]

[/mpc_modal]

Suffering with Fibromyalgia or symptoms of Fibromyalgia? This article will concentrate on what may be the hidden cause of your Fibromyalgia diagnosis and how to heal. So, first off, do you know what fibromyalgia is?

Well, The Mayo Clinic describes it as: “A disorder characterized by widespread musculoskeletal pain accompanied by fatigue, sleep, memory and mood issues.” 1

Because its symptoms can be attributed to other diseases or illnesses, it has been difficult to pin down root causes.

“Symptoms sometimes begin after a physical trauma, surgery, infection or significant
psychological stress.  In other cases, symptoms gradually accumulate over time with no single triggering event.” 1

When You Receive A Fibromyalgia Diagnosis

There are medications that have been shown to help.  Also the usual prescription of;

  • Exercise
  • Relaxation
  • Stress reduction

All of which are part of the standard of care for pretty much everything, actually.
Saying a disease or condition is caused by;

  • Genetics
  • Infections
  • Physical trauma
  • Emotional trauma

Thus, this leaves the person dealing with the disease/illness with no concrete way of preventing it.  So, getting into the causes here would be counterproductive.   ALso, it would appear that being alive is the source of 99.9% of the problem.

So consider this. First, what do we know about a fibromyalgia diagnosis that can help us if we do get it?  Furthermore, what if we want to prevent it?  Lastly, what means do we have at our disposal?

We start with our lifestyle and food choices.

fibromyalgia diet

Managing Fibromyalgia With Lifestyle & Diet

What if our choice to eat highly processed refined sugars and processed foods was a trigger for fibromyalgia?  Or if insulin resistance (caused by years of too much refined sugars/sugar intake) was the cause of fibromyalgia?

“… it did show a high association between fibromyalgia and co-existent insulin. The study then went on to show those treated with metformin, a drug that can improve insulin sensitivity, had improved fibromyalgia symptoms.”
Dr. Bret Scher 2, 3

If you bump your toe and it swells, it hurts.  Acute inflammation from your bumped toe is accompanied by pain.  Sugar causes inflammation.  If you have areas of your body that are in repair mode and sugar increases the normally expected inflammation around those areas, that can lead to pain.

Our muscles are always in a state of breakdown and repair.  If you work out, you know that you are tearing your muscles and they are getting rebuilt (hopefully bigger and stronger, or why work out, right?).

What Foods Can Trigger Chronic Pain, Fatigue, And Depression?

Sugar The Bitter Truth

If the regular inflammation accompanied by regular muscle repair is supercharged due to the inflammatory response from sugar, is it no wonder that we have muscle pain all over?
This is me conclusion based on my knowledge of the effects of a highly refined sugar diet.  But I am not out in left field especially when it comes to your Fibromyalgia diagnosis .

I consulted my friend Dr. Adam Nally, a board-certified family physician and obesity
medicine specialist.  He uses keto extensively in his practice and our 100% naturally fermented drinkable ketones. 4  He is also the author of, ‘The Keto Cure’.

“What I see clinically is at least a 50% improvement in overall general pain in fibromyalgia when a person is using a ketogenic lifestyle because of the inflammatory improvement that occurs.” 
Dr. Adam Nally, Keto Talk episode 61

There are many diseases and illnesses that have until recently been considered rare or of little interest to the medical field.  All because they occur so infrequently.  Even diabetes was rare!  So. we must begin to look at all the recent increases of illnesses and ask why they are now so prevalent.

A growing body of evidence has linked our excessive intake of refined sugars and processed foods (full of refined sugars) as the culprit.  This leads to hormone imbalances in the body, specifically insulin and the toll it is taking on our general health.

“Only a few decades ago, fibromyalgia (and its predecessor fibrositis) was of little interest or concern to either physicians or the general public.” 6

How to Improve Your Diet for Fibromyalgia Relief

Keto Diet And Fibromyalgia Diagnosis

Research on how a ketogenic lifestyle, low-carb and strict keto is ongoing by mainstream science as well as by Pruvit (the maker of the ketones I drink every day).

Through scientific study and anecdotal evidence, it is clear that getting our bodies back to the lower sugar intake of our grandparents generation in addition to eating a whole foods diet rich in vital nutrients is the way for us to reverse the trend toward being fat, sick and tired.

As Dr. Wolfe says in his book Healthy to 100;

“Fibromyalgia: Fibro mean fiber, My means muscle, Algia means pain.  This is a pain that moves throughout the body due to inflammation created by a toxic lifestyle”

So let’s get rid of our toxic lifestyle.  Drink ketones or create ketones.  Eat healthy fats, doing the keto diet or intermittent fasting.  All in order to take care of the inflammation that we can’t control.

What The Keto Diet And Chiropractic Have In Common

by
Keto Diet and Chiropractic

What is the Keto Diet?

The ketogenic diet aka the Keto Diet is a low-carb, high-fat diet for which research is showing to have many health benefits.  Over 20 studies demonstrate that this diet can help drop fat and improve your health.  Furthermore, Ketogenic diets may do more than help you shed a few pounds by offering other health benefits preventing diabetes, cancer, epilepsy and Alzheimer’s disease.

References:

https://www.ncbi.nlm.nih.gov/pubmed/17332207
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2633336
https://www.ncbi.nlm.nih.gov/pubmed/11581442
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1819381
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2367001

Keto and Chiropractic?

It may be difficult to see the connection between the Keto Diet and chiropractic however, as your chiropractor will tell you, a well-adjusted spine allows your brain’s signals to easily and effortlessly get to all parts of your body through your central nervous system.

I learned this when I was 26 and first started to see a chiropractor. Since then, I’ve been going to a chiropractor regularly for almost 24 years now.  Remember, if the brain isn’t functioning properly, one of the things it cannot do is send the proper signals down that central nervous system to your organs and your other body parts.  This is where ketones can help in addition to your chiropractic adjustments.

how to improve brain health

“When Your Brain Works Right, You Work Right”

 Dr. Daniel Amen, #1 New York Times bestselling author, double board-certified psychiatrist, professor and brain health expert.

What Is Fueling Your Brain?

Despite the fact that your brain is only 2% of the weight of your body, it uses up 20% to 30% of the total energy your body uses every day. So, how are most people giving their brain the energy it needs to keep it running efficiently? Well, most people’s diets consist primarily of carbohydrates and some proteins.

Unfortunately, not enough of those carbohydrates are coming from fibrous good carbohydrate vegetables and people are not eating enough healthy fats. Infact, many calories that are used to fuel the body are coming from processed foods and refined carbohydrates (sugar). This wreaks havoc on your body’s ability to manage your energy needs and thus the energy needs of your brain.Eventually your body resists the onslaught of all these refined sugars. But how does this affect your brain?

We have all heard of type 2 diabetes and how it wreaks havoc on our bodies. However Type 2 diabetes is not only a disease of the obese. Click here to read, Why Children Living With Type 2 Diabetes Is Drastically Increasing .

“Normal-weight people are getting diabetes at the same rate as the obese …”

– Dr. Robert Lustig

Mayo Clinic Minute: Is Alzheimer's Type 3 diabetes?

Have You Heard Of Type 3 Diabetes?

Now being referred to by doctors and researchers as Alzheimer’s, Parkinson’s and other brain diseases, type 2 diabetes is your body’s inability to get enough energy from carbohydrates due to insulin resistance (carbohydrates cannot be used for energy unless they are escorted into each cell by insulin).

Insulin resistance also affects your brain’s ability to get energy from carbohydrates. So, if your brain is not getting enough energy to function properly you can suffer from brain fog, forgetfulness and tiredness, to name a few of the more obvious symptoms. Also, if your brain is not functioning properly, it won’t send proper signals down your nervous system to your organs and other body parts which can affect you mentally and physically.

ketogenic diet

Ketones And The Keto Diet

You may have heard a lot lately about ketones and the keto diet. How ketones fuel your brain better than carbohydrates. But what exactly is this magical ketone? Well it’s what your body creates when it burns your fat and what your body uses for energy when it’s not using carbohydrates.

What ketones have been shown to do is to fuel your body better than glucose (carbohydrates/sugar) and to create much less waste in the process (making them more efficient). Put simply, your body just runs better on ketones. Ketones have a neuroprotective effect and they reduced inflammation. Neurons are found in your brain, spinal cord and in your nerves. Chiropractic is all about your nervous system.

antioxidants

Antioxidants And Their Effect On Your Brain

We have all heard of the many benefits of antioxidants. How important they are to reduce the damage done by our food choices and the environment on our bodies. But what about our brains?

“Ketones preserve brain metabolism in the face of an oxidative challenge”

– Dr. Domenic D’Agostino

Most people’s bodies never run on ketones because the food industry provides us with an abundance of low-quality processed sugars (simple carbohydrates) either directly or hidden in processed foods and we don’t have enough of the right fats in our diets.

The keto diet is fast becoming mainstream news. However there are few who can maintain the lifestyle longer term. This is because many find it difficult to eat so few carbohydrates (we are not referring to vegetables) with today’s carbohydrate-rich grocery stores and fast-food outlets.

But with the help of a grant from the U.S. Military Navy Seals, smart researchers at the University of South Florida found a way to make a ketone supplement that is identical to what the body makes when it’s burning fat.

For the average person, this is a much easier way to get ketones into their bodies rather than to try to reduce their carbohydrates low enough to allow their bodies to switch to burning their own fat. Why is this important? Because if your brain can run on ketones, you get heightened brain function and your brain just runs better.  Even your brain volume increases.

“Brain mapping shows that the volume of the brain increases with a ketogenic diet.  When you eat the right fat, your brain gets bigger.”

– How Ketogenic Diets Improve Memory and Brain Health, Dr. Venter, MD

healthy nervous system

Final Thoughts

A more efficient brain can send better signals through your central nervous system, which makes your whole body run better. Ultimately that’s the goal of chiropractic and hopefully of everybody in the medical field.

I resisted the urge to put a lot of the relevant science on ketones in this article. So, if you have any questions or would like more information about ketones or healthy eating, feel free to send me an email or follow me on Facebook.

Finding The Best Weight Loss Program For You

by
best weight loss program

Dieting is a pain.  Don’t eat this.  Don’t eat that.  This is healthy.  This isn’t healthy. With all the conflicting information, so what is the best weight loss program for you?

Well, without a true understanding of what you need to do specifically for you as an individual to succeed, most non-customized plans simply advise to cut out everything that you love.  Like chocolate for an example.

I’ve been a health and lifestyle professional and coach for more than 10 years.  I’ve witnessed thousands of people who struggle with their weight so I know exactly how you feel.

negative cycle

You may have a lowered self esteem, little to no energy and might even be scared that you’re on the path to diabetes or heart disease. The worst part is that if you’re like most people I’ve met, then you’re probably extremely frustrated and tired of conflicting information about what to eat or how exercise. You have a busy life; so trying to research the best weight loss program or keep up with these programs is nearly impossible. So I don’t blame you if you’re frustrated.  Nothing is worse than being ready to make a change mentally, yet having no clue how or where to start physically.  You end up throwing your hands in the air and continue down the same path.

You Are Not Alone!

Sixty-two percent of people in the UK are considered to be overweight or obese which is a HUGE number.  So you’re not alone.  But it doesn’t stop there. This epidemic leads to many mental health issues like metabolism aggravating yo-yo dieting and heart disease which is a leading killer. So understanding the problem and taking action has to be your number one priority.

Finding The Best Weight Loss Program For You

Now with years of experience in the industry, I’ve learned so much about;

  • Understanding the problem
  • How to achieve amazing results
  • Finding an affordable solution

A solution that addresses the key factors like hormonal imbalances, lack of nutrient dense food, toxicity, and inaccessible healthy options.  A solution that is so easy to follow and doesn’t take away the foods that you love, like chocolate!

With the right guidance from a specialist like myself, coupled with the right solution, you’ll finally be able to meet your goals and stay there.

Imagine dropping 30 lbs of fat, living life with abundant energy complete with no pain or depressive diets in just 2 months.  It is not only possible but it’s also pretty easy.  Easy if you understand what I’m about to share with you.

weight loss

Top 5 Questions You Need To Ask When Finding The Right Program

Each person is unique so the reason that you may not have seen the results you’ve hoped for is that you may have been trying diets or weight loss programs that are not designed for YOU specifically.  Here are the top things that you must pay attention to when choosing to start a new healthy lifestyle system.

How Well Is Your Brain Communicating Messages To And From Your Body?

Interference to the nervous system can be caused by many factors. If this is not checked properly by the appropriate health professional, like a chiropractor, then all your efforts could be for nothing. Before starting any healthy lifestyle system you’ve got to ensure that the master control system is functionally optimally.

Does This Program Consider Body Movement And Alignment, Mobility or Flexibility?

Your posture and mobility/flexibility has a direct effect on your health.  If your program is not functional in addition to nutritional changes then you may be wasting your time and money.

Click here to read, How Weightlifting Will Help You Lose Weight And Achieve A Lean, Toned Physique !

Is There Attention Given To A Healthy Mindset?

Changes to your lifestyle require a change in mindset as the first step.  Even if you manage to power through some diet for a couple months, the perceived pain will eventually take over and you’ll be right be to your old ways.  You must employ techniques to mold the “inside” version of the new you in addition to the “outside”.

Is The Direction For The Changes In Nutrition Customized For You?

You need to learn what is healthy for you specifically before starting your journey.

  • The quick fix diet
  • Liquid diet
  • Starvation diet
  • Low carb diet

among many others will not help you in the long run. The system should also be easy to implement.  Meal replacements make some programs simple but you will need to make sure that the ingredients are quality and that the macronutrient content is balanced. How do you know?  Ask a wellness expert for advice.

What Is The Measurement Of Success Of This Program?

Simply measuring your weight is not an accurate score of how “well” you are.  Furthermore, if you don’t take an accurate starting measurement, than how can you effectively measure your progress.  You can’t!

Weight Measures: BMI and Waist Circumference

A health scoring system should be used to determine your actual state of health when you start and the same system should used when checking your progress.  I use something called the Wellness Score with our patients which takes into account all of the following:

  • BODY MASS INDEX
  • POSTURE NUMBER
  • CORE STRENGTH AND FLEXIBILITY
  • BODY FAT %
  • HEART RATE VARIABILITY

If you’ve read this all the way through then you must be serious about starting a journey to improve your health which is awesome.  Success is not far away. However, my advice is follow the guidelines I’ve detailed above to maximize your results and then maintain them once you’ve reached your goals.

Calcium Without Vitamin K2 Is A Heart Breaker

by
What is vitamin K2

What is vitamin K2 and why is it so important? Well, when you think of bone health, what’s the first thing that comes to mind? Calcium, right? Don’t get me wrong, we all need calcium, but it has a dark side that most people don’t know about. Popping calcium supplements may just break your heart.

It’s not enough to just take calcium, we need to aim it at the bones. If we take calcium willy nilly without paying attention to where it goes, it will end up in our soft tissues, like arteries and joints. The last place we want calcium is in soft tissues as it can increase risk for heart attacks, strokes, and pain.

Vitamin D is another popular nutrient that is really big in the research world and is now even being prescribed for hospitalized patients. The doses can range anywhere from 1000 IUs daily to 50,000 IUs weekly. Vitamin D increases the absorption of calcium.

If you take calcium with vitamin D, you will absorb more of the calcium which might seem like a good thing. But, if you don’t have enough Vitamin K2 on hand, the calcium will end up where you don’t want it.

Everything You Need To Know About Vitamin K2

What Is Vitamin K2?

K2 activates a protein called matrix GLA. It removes calcium from soft tissues and it also activates osteocalcin which holds calcium to bone. So, if you have a lot of calcium, you need K2 to direct it.

Think of parking attendants at large events; they tell you where to put your car. K2 tells you where to put calcium. Contrary to some belief, when it comes to calcium, where it ends up is what counts. Not how much you have.

Below are some tips to support healthy bones without risking a heart attack.

calcium

Get Calcium From Food First

Good food sources for calcium include;

  • Sardines
  • Salmon with soft bones
  • Green leafy vegetables
  • Broccoli
  • Dried beans and peas
  • Sesame seeds
  • Dairy for those who can tolerate it
Limit Calcium Supplements To 500 mg Daily
vitamin k2

Take Vitamin K2

You can take up to 300 mcg daily of MK-7. In foods, K2 is found in natto (a fermented soy product), gouda and edam cheese. In addition, butter from grass fed cows.

Take Vitamin D If You Need It

It’s safe to take 1000 IUs of vitamin D daily and some people need 50,000 IUs weekly. Before taking high doses of D, you should get your levels tested and work with a physician. Supplemental D should be in the D3 (cholecalciferol) form. Not the D2 (ergocalciferol) form. Also, you should have your levels checked every year or two.  Learn how K2 + Vitamin D boosts your immune system.

Click here to read,  Top 5 Natural Flu Busters !

magnesium

Get Adequate Magnesium

Magnesium helps to convert vitamin D to it’s active form. A deficiency exacerbates inappropriate calcification, so you’ll end up with more calcium getting in your soft tissues. You especially need magnesium if you take a proton pump inhibitor for acid reflux.

Click here for more information about the importance of magnesium!

Final Thoughts

When it comes to bone health, Vitamin K2 is the nutrient you want to pay the most attention to. Calcium is only good if it is aimed appropriately. K2 is the bow that shoots the calcium arrow into the bone.

These Food Additives Are Linked To Cancer, Diabetes And Obesity

by
Food Additives

We are living in a time where processed foods containing food additives take up way more square footage in the local grocery store than fresh fruits and vegetables. With large advertising budgets and clever marketing techniques, processed foods have grown in popularity and are wreaking havoc on the health of our population.

High fructose corn syrup (HFCS), monosodium glutamate (MSG), aspartame, and food dyes are some of the most intrusive food additives out there. So, learn more about why you need to avoid these additives as much as you can!

High Fructose Corn Syrup (HFCS)

HFCS is a highly processed form of sugar that is responsible for encouraging weight gain and increases the risk of diabetes. It can be found in;

  • Pop
  • Juice
  • Candy
  • Salad dressings
  • Bread
  • Cereals
  • Baked goods
  • Ice cream

In addition to many other sweetened foods.

Artificial Sweeteners Cause Weight Gain, Cancer & Brain Death

Artificial Sweeteners

Most foods that are labeled as “sugar-free” or “diet” versions of the original product contain Aspartame. Although artificial sweeteners allow foods to have a lower caloric value, they have still been linked to weight gain and obesity.

In addition, due to their neurotoxic and carcinogenic properties, they are not a healthy solution. Aspartame is readily found in;

  • Jello
  • Sugar-free yogurt
  • Diets sodas
  • Sugar-free gum
  • Condiments
  • Meal replacements
msg

MSG Or Monosodium Glutamate

Also known as a silent flavour enhancer, MSG affects the regulation of satiety leading to overeating. It is most commonly known for being added to Chinese food to enhance flavour but can also be found in;

  • Potato chips
  • Dips
  • Gravies
  • Bouillon
  • Cold meats
  • Fast foods

Knowing your food additives is the key to knowing if you are eating MSG unknowingly as MSG is found in many other additives including;

  • Autolyzed yeast
  • Gelatin
  • Textured protein
  • Yeast extract
  • Hydrolyzed protein 

Furthermore, MSG is a known excitotoxin, which when consumed, can over-stimulate cells and cause them to die or can cause severe damage to cells.

food dyes

Food Dyes

This can be identified on the label as a colour followed by a number. 

For example, Red #40 and Blue #1 are both commonly used to enhance or alter the colour of food. Most food dyes are derived from petroleum products, which have been linked to cancer. 

Food dyes have a range of side effects including hyperactivity in children, allergic reactions, and even cancer.  They are found in;

  • Yogurt
  • Cereals
  • Pickles
  • Protein bars
  • Soups and bouillon cubes
  • Candy among many others

The take away from this information is to limit the consumption of boxed or processed food to the bare minimum. 

Utilizing fresh fruits and vegetables as the main staples of your diet will eliminate these nasty food additives and they will also help to protect your body from disease.

I encourage you to keep a food diary for the span of one week. Then, make an estimation of the proportion of your diet that comes from a box, can or has had some form of processing.  Next, work to make substitutions in your diet until you’ve gotten processed foods down to less than 10% of your diet. Focus on eating a diet full of whole foods that are in their natural state.

Switch It Good For The Holidays

by

The holiday’s are officially just around the corner and that means food! Lots of food. Likely WAY way more food than you could possibly eat. So, here are some healthy switches to make this holiday season to keep the flavor and improve the nutrition. Also be sure to read to the end to get some amazing idea’s for healthy Christmas treats you can make with your family during the holidays.  

  1. Use Butter Instead Of Margarine Or Spreads – Butter contains a special fat called butyric acid. One of the components of the calming neurotransmitter GABA. When faced with the stress of the holiday (and maybe even your family) butter can help keep you calm, cool and collected. Plus, it contains vitamin K2 which is good for your, heart, joints and blood sugar balance. In baking, I melt butter and use in place of oil. Don’t be afraid to put butter on your veggies, too!
  2. Reduce Sugar – You can cut the sugar by ¼ to ½ cup without sacrificing flavor. Try adding vanilla extract or cinnamon to make a dish taste sweeter without a blood sugar rush or extra calories.
  3. Add Bone Broth – Use bone broth to make gravy or mashed potatoes. It can even be used as a beverage. Bone broth contains collagen and glycine which can aid digestion, help with anxiety and boost your metabolism. It can even reduce appetite; something we could all use for those endless holiday meals.
  4. Cut Your Portions – Take enough for a few bites of each item. You can always go back for seconds if you are still hungry.
  5. Ditch The Cool Whip – Cool Whip is not a food and it doesn’t do your body any good. It is so easy to make real, whipped cream and it tastes a whole lot better, too. Add a little vanilla and try honey instead of white sugar for sweetening. Add small amounts of sweetener at a time and taste before adding more. There is no point in putting in more sugar than necessary.  
chewy gingerbread cookies

Healthy Christmas Treats

During this time of the year there is an ABUNDANCE of cakes, cookies and other delectible desserts just screaming your name. However, if your anything like me, shortly after consuming them the guilt slowly begins to creep in. This year avoid the sugar blues and try making some healthier choices with these treats, beginning with these chewy gingerbread cookies.  A staple for any holiday gathering!

Interested in 12 Days of Christmas Recipes including Vegan, Gluten Free, & Keto? Back by popular demand, from our top contributors, we’ve pooled together 12 of the most amazing “health professional approved” recipes, click here to learn more.

Final Thoughts

If you want to limit grains, use tapioca starch to thicken gravy.  Try equal portions of tapioca starch and coconut flour in baked goods. Other healthy fats to use if you can’t do butter are;

Avoid soy, corn, and canola oils. 

Have a fabulous holiday season and enjoy! 

Christmas Treats Giving You The Sugar Blues? Get Through the Holidays With Your Waist Intact

by

With Christmas just around the corner, the sugar season is in full swing.  We’ve got cookie exchanges, office parties and family dinners to look forward to (or not).  So, how are we going to keep off unwanted pounds without depriving ourselves of all those Christmas treats?  Learn my go to holiday health tips to keep you feeling good going into the New Year!

Make A Switch

We don’t want to deny ourselves the pleasure of all those tasty treats, especially when it comes to the season of hors d’ oeuvres and desserts.   So, we tell ourselves that we will spend extra time in the gym or starve ourselves before the party in order to justify a splurge. But what we really need is a holiday mindset makeover.  Here are a few simple mind switches to make this holiday season: 

Deprivation

Instead of thinking you will deprive yourself of flavor and enjoyment when you pass by the triple decker, deluxe, death by chocolate cake. Think of the diabetes, heart disease, heart burn, joint pain and mood swings you will not have to worry about. Yes, you will be depriving yourself of a life of pain and suffering, but I’m guessing you’d be okay with that. 

Click here to read, “Sugar And Cancer – How One Affects The Other.”

Flavor

You don’t have to eat the whole cake to enjoy the flavor. Choose smaller serving sizes. You still get the mouth feel, pleasure and taste but with fewer calories which means less weight gain. 

Click here to read, “Sugar – Are you singing the sugar blues?”

Balance

Healthy behaviors don’t make up for unhealthy behaviors. There isn’t a scale where you put broccoli on one side and balance it with sugar on the other side. Healthy actions won’t erase the consequences of unhealthy actions. Exercise because it makes you feel good and energized. Not because you want to binge at the cookie exchange. Engage in intermittent fasting because it reduces inflammation in your body. Not because you want to save up all your calories for pigging out at a party.  

Click here to read, “How Processed Sugar Destroys Your Body.”

Health Tips For The Holidays!

Now that we’ve changed our minds about a few things, here are some tips to getting through the season with your health intact: 

1. Plan Ahead

You know what to expect, so plan how you will respond; write it down and say it out loud.  

2. Use Positive Language

Instead of saying, “I won’t eat the death by chocolate cake,” say, “I will eat two or three bites of the death by chocolate if I feel like it.”

Your brain doesn’t register negative words, so when framed in the negative, it will just hear death by chocolate cake and you will end up eating the whole thing. When framing it positively, the brain will hear two or three bites of cake and it will be easier for you to stick to a smaller serving as you and your brain will be on the same page. 

3. Change What You Can

If your friends want to do a cookie exchange, suggest a fun sock, holiday mug, or ornament exchange instead. It’s just as much fun, a whole lot less work and easier on the waistline. If you get to bring a dish to share, choose something without added sugar because there will be plenty of people bringing dessert. 

Now you are all set to enjoy the holidays with all the flavors, textures and fun!  Be sure to check out Family Health Advocacy daily in order to see today’s tasty holiday treat that’s also healthy as part of our 12 Day’s of Holiday inspired natural health recipes.

For more information click here to read, “Finally Quit Your Sugar Addiction With These Top Tips.”

Leaky Gut Syndrome And It’s Connection To Fibromyalgia

by
leaky gut syndrome
Fact Checked
[mpc_modal preset=”mpc_preset_2″ frequency=”onclick” onclick_id=”modal_id_5dbc611795cf8″ max_width=”40″ max_height=”38″ position=”bottom-right” mpc_icon__transition=”fade” mpc_icon__icon=”fa fa-times” mpc_icon__icon_color=”#444444″ mpc_icon__icon_size=”30″ mpc_icon__background_color=”#f2f2f2″ mpc_icon__border_css=”border-width:1px;border-color:#ededed;border-style:solid;border-radius:999px;” mpc_icon__margin_divider=”true” mpc_icon__margin_css=”margin-top:-15px;margin-right:-15px;” mpc_icon__hover_icon_color=”#e88066″ mpc_icon__mpc_tooltip__text=”aHR0cHMlM0ElMkYlMkZmYW1pbHloZWFsdGhhZHZvY2FjeS5jb20lMkZmaWJyb215YWxnaWEtZGlldCUyRg==” mpc_icon__mpc_tooltip__border_divider=”true” mpc_icon__mpc_tooltip__border_css=”border-color:undefined;border-style:undefined;” mpc_icon__mpc_tooltip__padding_divider=”true” overlay_background_color=”rgba(48,48,48,0.65)” background_color=”#f2f2f2″ border_css=”border-radius:20px;” padding_divider=”true” padding_css=”padding-bottom:20px;” margin_divider=”true” margin_css=”margin-right:100px;margin-bottom:100px;” animation_in_type=”transition.fadeIn” animation_in_offset=”100″ animation_in_duration=”1200″ animation_in_delay=”500″]
[mpc_icon_column preset=”mpc_preset_10″ layout=”style_3″ alignment=”left” margin_divider=”true” margin_css=”margin-bottom:15px;” title_font_preset=”mpc_preset_18″ title_font_color=”#444444″ title_font_size=”24″ title_font_line_height=”1.4″ title_font_transform=”uppercase” title_font_align=”center” title=”Fact Checking Review Process” title_margin_divider=”true” title_margin_css=”margin-left:7px;” content_font_preset=”mpc_preset_1″ content_font_color=”#6b6b6b” content_font_size=”19″ content_font_line_height=”1.5″ content_font_align=”center” content_margin_divider=”true” content_margin_css=”margin-bottom:0px;margin-left:7px;” mpc_icon__disable=”true” mpc_icon__icon=”etl etl-hotairballoon” mpc_icon__icon_color=”#f7f7f7″ mpc_icon__icon_size=”24″ mpc_icon__background_color=”#2a7571″ mpc_icon__border_css=”border-radius:999px;” mpc_icon__padding_css=”padding:10px;” mpc_icon__margin_divider=”true” mpc_icon__margin_css=”margin-top:-6px;margin-bottom:20px;” mpc_icon__hover_icon_color=”#ffffff” mpc_icon__mpc_tooltip__border_divider=”true” mpc_icon__mpc_tooltip__padding_divider=”true” mpc_divider__disable=”true” mpc_divider__width=”10″ mpc_divider__align=”left” mpc_divider__content_padding_divider=”true” mpc_divider__content_padding_css=”padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;” mpc_divider__lines_color=”#dddddd” mpc_divider__padding_divider=”true” mpc_divider__padding_css=”padding-top:3px;padding-bottom:3px;”]The Family Health Advocacy team is committed to delivering content that adheres to the highest standards for content accuracy and reference. Articles with the “Fact Checked” stamp will adhere these standards and will be reviewed using guidelines from the American Medical Writers Association (AMWA) and all the reviews conducted are subject to the AMWA code of conduct https://www.amwa.org/page/Code_of_Ethics in line with the medical industry’s best practices in health communication.

Our medical review team will ensure the following criteria is met:

1. Is it original writing? Does the article contain significant portions of plagiarized materials?

2. Are the main concepts well and clearly defined?

3. Are the articles central tenets backed by adequate evidence?

4. Are there any gaps or inconsistencies?

5. Is the writing clear and easy to understand?

6. Does it advance knowledge?[/mpc_icon_column]

[/mpc_modal]

Recent studies have identified a connection between chronic pain conditions such as fibromyalgia and a leaky gut. Alterations in the gut, or ‘leaky gut’ is an increased intestinal permeability disorder. This condition is a recent phenomenon, and ongoing research is being conducted to help health practitioners fully understand the condition and to better assist their patients. Leaky gut syndrome is of great interest to people with fibromyalgia. This is due to the proposed link between the two conditions.  Here is a review of the correlation between the leaky gut and fibromyalgia and some of the top ways to treat it.

What Is Leaky Gut?

The intestinal lining beneath our stomach is usually referred to as the gut. The lining is meant to act as a barrier to prevent toxins and bacteria from being absorbed in the bloodstream. However sometimes the gut may develop holes or cracks, a condition referred to as “leaky gut”. When this happens food, toxins and other elements are allowed to penetrate the blood. As a result, this leads to inflammation in the gut system, frequently causing digestive problems. The bacterial development in the gut is reported to result in other chronic conditions. Fibromyalgia being one of those.

Who Can Experience A Leaky Gut?

Everyone has a certain level of a leaky gut since the intestinal lining is not completely impermeable. However, some people may experience some genetic changes which may alter their digestive system. Thus resulting in the cracks or holes in the gut lining. Other common causes of a leaky gut include:

Therefore, anyone can experience the leaky gut condition depending on a number of lifestyle factors.

leaky gut symptoms

Correlation Between Fibromyalgia And A Leaky Gut Condition

Fibromyalgia is a condition of chronic widespread pain. Frequently accompanied by sleep and memory loss as well as depression. Believed to be connected to the increased intestinal permeability associated with leaky gut. Severe widespread pain of fibromyalgia can be a result of the release of toxins and other molecules into the bloodstream.

This can also lead to severe headaches and general body weakness. A genetic mutation associated with fibromyalgia is also connected to the increased permeability of the gut walls. Studies have shown fibromyalgia sufferers to have gut alterations, linking the two conditions.

Treating Leaky Gut

Increased intestinal permeability is still a new disorder. Significant conditions linked to leaky gut syndrome include;

Therefore, healing the gut is seen as the solution to numerous related health problems including fibromyalgia. Healthcare practitioners are now focusing on proper nutrition to do this by eliminating;

Addressing food allergies is also key. Steps such as these have significantly helped people battling leaky gut syndrome and rebuild the gut to its original state.

Final Thoughts

Fibromyalgia is a condition that significantly impacts millions of lives all over the world.  Sadly, medical treatment of this condition has fallen far short of the needs of the fibromyalgia community.  However, healthcare practitioners are advocating for fibromyalgia sufferers to stick to a proper and healing nutrition plan. Preventing the absorption of toxins and bacteria into the bloodstream and as a result helping to treat the fibromyalgia condition. Regular exercise and stress reduction have also been proved to help in treating this condition.

Your one step closer!

Best Diet For Weight Loss

by
Best diet for weight loss

People are always looking for the best diet for weight loss. But which diets really works? Furthermore, how do you know which diet is best for you?

Society for years have been telling us to avoid fat. In the 1980’s, there was the craze of the low-fat diet. It seemed as if everything in the supermarket was low fat. However, during that same time obesity rates soared in North America.

Then the ‘get moving’ movement came along…..get out and exercise! Excellent advice of course, but then why 20-30 years later are we as a society more overweight than ever? 

Well, think of what manufacturers have to do to their product when they take the fat out? They add SUGAR!  In fact, sugar is everywhere including foods deemed healthy, even milk!

But “Isn’t Sugar Just Calories, Not Fat?”

We’ve all been told about the calories in/calories out formula.  So theoretically, “if I eat and then exercise, I won’t get fat”.

Well, that isn’t completely true. There are a lot of well-researched articles out there that explain this in depth, but the simple bottom line is that sugar is making us fat.

excess sugar

Why All The Hype About Sugar?

Sugar is glucose. Our blood cannot have an excess of glucose. This is why we have a hormone called insulin that regulates it. Insulin is crucial as it allows the cells in our muscles, fat and liver to absorb glucose that is in the blood. The glucose serves as energy to these cells. Our bodies are smart. The cells take only what they can use and nothing more.

What Happens When Our Cells Have What They Need, But There Is Excess Glucose In Our Blood?

For the sake of our health, insulin will take care of that! Insulin will convert it into fat, which appears on our tummy, thighs, arms..…all the places we’re trying to ‘burn it off’!

Our fat cells will always take more. They are never satisfied unlike the other cells which only take what they need.

So, our excess glucose is now FAT but sugar isn’t the only culprit.

Eating more protein than your body needs also converts to glucose. In addition foods high in carbohydrates act as a sugar in your body! Rice, pasta, potatoes, breads….all are glucose in your blood stream that insulin must deal with.

But our cells need energy! That is where FAT comes in. Our cells are designed to obtain energy from fat and our brain needs fat to function properly.

healthy fats

Not All Fat Is Bad Fat

Now, we’re not talking about harmful trans-fats. Rather the mono/poly-unsaturated ‘good’ fats that come from vegetables and plants. Think avocados, nuts, salmon and coconut oil.

Also, some saturated fats in moderation are necessary, despite even what national health guidelines may tell us. Saturated fat and cholesterol are essential to brain health and are not to be avoided! Not only are these fats essential to our body but they are low on the glycemic index which keeps your insulin low.

All About The Essentials

When you think about it, we have ‘essential’ proteins, fats and amino acids. “But have you ever heard of an ‘essential carbohydrate’?”

By consuming fat you’re keeping your blood sugar low and are more likely to feel satisfied. Therefore you’re less likely to get ‘hangry’ and make poor food choices. This is because with insulin low and blood sugars stable, your brain will make appropriate choices and you will feel fuller longer.

Fat has all sorts of other great health benefits. So don’t fear the fat! In fact, eat more fat, eat less carbohydrate foods and sugars. Your brain will thank you; not to mention you will have greater energy that is sustained throughout the day.

low carb high fat

My Own Testimonial On The Best Diet For Weight Loss

I started a high-fat, low carb way of eating in the summer of 2015. Within a few weeks I was eating less food in general. Not consuming the copious amounts of food that our society seems to believe we need. Due to reducing sugar-laden foods, my taste buds became more sensitive to pure natural tastes which made meals more enjoyable.

My digestive system is now happier. My brain fog, gone. I lost 40 pounds by spring and have kept it off. Also, when I get hungry, I’m not ‘hangry’ and can prepare wholesome foods for my family. The research I’ve done on fat has proven this to be the best diet for weight loss and has been well worth it. You too may reap the benefits. So fear not the fat!