Foods to Avoid with Fibromyalgia

foods to avoid with fibromyalgia
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This is a list of foods that you should avoid if faced with Fibromyalgia symptoms:

  • Sugar
  • Bad Fats
  • Grains
  • Caffeine
  • Aspartame & Artificial Sweeteners
  • Gluten
  • Dairy
  • MSG

Believe it or not, what you eat has a major impact on how you feel.  Do you believe or have been told that you suffer from fibromyalgia?  Whether you think you have mild or severe fibromyalgia symptoms, consider following a proper fibromyalgia diet in order to manage your condition successfully.

At Family Health Advocacy we always promote addressing the underlying cause of your symptoms as the ultimate goal however when you’re stuck in a chronic pain cycle we understand that sometimes you need a little help to break free.

Join our Facebook Support Group for FREE and get instant access to the Truth About Fibromyalgia Video Series available within the group.

foods to avoid with fibromyalgia

Fibroyalgia Diet – Foods That Help Fibromyalgia

This is a list of foods that may help with Fibromyalgia symptoms:

  • Foods rich in Magnesium
    • Spinach
    • Quinoa
    • Almonds
    • Cashews
    • Peanuts
    • Dark Chocolate
  • Foods rich in B12
    • Grass Fed Beef, liver, and chicken.
    • Fish and shellfish
    • Eggs
  • Turmeric
  • Water (Lot’s of it!)
  • Avocados
  • Nuts and Seeds
  • Other healthy fats
    • coconut oil
    • grapeseed

The Best Diet for Fibromyalgia

When it comes to fibromyalgia and diet, it’s more about what you shouldn’t eat then what you should.  I think nearly everybody who has the slightest interest in health or nutrition knows how bad sugar is.  Not only is it responsible for the obesity epidemic in North America, but it is also one of the main culprits for disease and lowered immunity.  Sugar consumption has been linked to diseases ranging from metabolic syndromes, chronic fatigue, diabetes and headaches to cardiovascular disease, ADHD, cancer, emotional problems (ie. depression) and of course inflammation and chronic pain syndromes.

The Simple Truth About Sugar

Sugar has no nutritional value.  Consider this, sugars and simple carbohydrates may be easy go-to foods when you are on the run or too tired to prepare a meal.  However, that little bump of energy will result in a sugar crash which will cost you more energy in the long run.

Remember, high glycemic index foods will raise your blood sugar fast and then drop it quickly.  Thus, resulting in reactive hypoglycemia.  Also note, there is no vitamin, mineral, or fiber value in sugar.  When you consume sugar, you are depleting nutrients that have been stored because your body needs to use energy to heal from the havoc sugar creates in your system.

fibromyalgia diet

Sugar Addiction

Just like cocaine, people can have a strong addiction to sugar.  Most people don’t even know it.  Some researchers believe in order for people to deal with their sugar  addiction, they should be treated in the same way as people addicted to drugs.

Sugar metabolically shifts your body from a fat-burning machine to a sugar-burning, energy-saving machine.  It shifts your body into a starvation mode.  Even though you have plenty of energy stored, your cravings for more sugar remain.

The Effects Of Sugar On Leptin & Insulin Levels In Your Body

High glycemic index foods or sugary foods raise insulin and leptin levels significantly.  Eventually leading to insulin and leptin resistance.  Eliminating sugars allows for your body to heal from the resistance and return to homeostasis or a balanced state.  In fact, a nutrition plan eliminating sugars for a period of time is necessary to allow for leptin and insulin levels
to be regulated and receptors to heal.

Eventually, you will be able to re-introduce “healthier” natural sugars in moderation.  When
leptin and insulin levels are restored, your body will shift back to a fat-burning and energy-using machine. Also, your appetite will regulate.  This means you will have more energy.  The fatigue associated with your fibromyalgia will decrease.  Your muscles will be stronger and your cravings will be minimized.

Hidden Sources Of Sugar

It’s easy to point out sources of sugar in the convenience store like candy, soda, chocolate bars, and sugar-coated cereals.  However, there are a lot of hidden sources of sugar we consume regularly.

Examples Of Food Items With Hidden Sources Of Sugars include:
  • crackers
  • bread
  • energy bars
  • yogurt
  • pizza
  • fruit drinks

Even foods promoted as “healthy” or “natural” are layered with sugars.  According to the U.S. Department of Agriculture, the average consumption of sugar per person, per year in 2015 was 94 grams per day or 76 pounds per year—which is more than a five-pound bag of sugar each month.  This is crazy!

It’s difficult for consumers to truly understand the sugar content in food sources due to lax labeling guidelines.  The Nutrition Facts label does not list “added sugars” due to the manufacturer’s difficulty in determining the amount of added sugars in a food or drink.

Common Sugars & Their Aliases

During processing, some sugars are converted to other ingredients.  You can now see how the “Nutrition Facts” on the label can be misleading.  More important than the Nutrition Facts is the “Ingredient List.”  Added sugars are only listed in the Ingredient List.

Ingredients are listed in the order of weight, from most to least.  Manufacturers can also easily disguise the layers of sugar in the product by listing them as different names.  There are at least 57 different names for sugar that they can use.

Common Sugars Or Aliases Found In Ingredient Lists Include:

  • high fructose corn syrup
  • sucrose
  • evaporated cane juice
  • barley malt
  • fructose
  • honey
  • dextrose
  • raw sugar
  • maple syrup
  • invert sugar maltose
  • white sugar
  • rice syrup
  • sugar syrup
  • rice malt
  • corn sweetener
  • agave
  • nectar
  • Maltodextrin
  • fruit juice concentrates
  • glucose
  • lactose
  • cane crystals
fibromyalgia and sugar

So, if the manufacturer list the sugars as separate ingredients, the overall quantity of sugar is divided.  Therefore it will be spread throughout the ingredient list to appear less offensive.  Don’t run off and buy “sugar-free” products either!  It’s a trap!

Read the label as aspartame is often added to “sugar-free” products.  Aspartame is a neurotoxin that has a major impact on your health.  Stay away from sugar and even farther from Aspartame.

Helma’s Chronic Pain Story

“Over 15 years ago, I suffered from back pain.  It was so painful that I was unable to go to the gym.  Something I loved doing!  I was constantly tired and always reaching for food, hoping it would increase my energy.  Essentially I became a sugar addict.

I was sedentary, tired, making bad food choices, and spiraling into poor health.  The pain never went away.  In fact it was getting worse. 

I was frustrated and tired of it.  I was diagnosed with high blood pressure and
high cholesterol and started taking medication ten years ago.  To top it all off, I was also diagnosed with depression.

The idea that I would have to suffer like this for the rest of my life gave me anxiety.  Even my career was at stake.  I was frequently calling in sick and inconsistent with my quality of work.

I watched as my colleagues got promoted within the company as I was essentially left behind.

Luckily, at the age of 55, my friend referred me to a Family Health Advocacy practitioner who is a functional medicine practitioner.

I followed their protocol, improving my nutrition.  Making practical changes.  I
was given guidance on exactly what to eat and not eat.  It was explained to me why and how certain foods serve my body well and their benefits.

With accountability and a better understanding of how my body works, I started to see changes after week one.  I found making changes to my food choices to be simple. Within four weeks, I had more energy and had lost 15 pounds.

Of course with the weight loss and feeling the energy I desperately craved, my mood changed.  I could see my relationship with my husband start to strengthen.  We started to become more active together and enjoyed each other’s company on evening walks.

My entire family embraced the change in my food and lifestyle.  We no longer had pop, chips, chocolate, sugary cereals, and granola bars in our kitchen cupboards.  My counter and fridge came alive with the colour of live fresh foods.

One year after I started the program, I had lost 58 lbs and I was still losing weight. 

Last weekend my entire family went on a ski trip.  This would have once been a distant
unreachable dream, and now I feel like I’m living again.

Without my friend’s help, I would still be in that dark place.  I am grateful he pointed me in the right direction.  By giving me guidance and a personalized plan that actually worked, my functional medicine practitioner brought me back to life.”

Fibromyalgia Test
Click to take our Fibromyalgia Test!

Gluten and Fibromyalgia

Processed Grains Are Taking Over North America

Grains are rarely found as whole grains anymore in the Western world.  Grains are now highly processed for convenient human consumption.  This results in the loss of their nutritional value.

In North America, consumption of processed grains is higher than ever before!  Grains are cheap to manufacture and they hold a long shelf life.  Compare the five- to seven-day shelf life of an organic whole grain loaf of bread, free of artificial preservatives, to that of pre sliced white Wonder Bread at 13+ days of shelf life.  It’s easy to see how someone who doesn’t understand the negative health impact of consuming processed refined grains can
be swayed by the long shelf life and thin price point.

Consumers love processed or refined grains because they are easy to prepare.  Because of this, they have now a cultural staple in our meals.  Refined and processed grains typically have a higher glycemic index and turn to sugars in your digestive tract.  This contributes to the sugar cascade resulting inflammation.

gluten and fibromyalgia

Are You A Glutton For Gluten?  Consider This!

Symptoms of gluten sensitivity can be different for each individual and can present themselves in varying degrees and are similar to those of fibromyalgia.

Symptoms Of Gluten Sensitivity And Fibromyalgia Include:

  • fibro-fog or brain fog
  • weight loss resistance
  • migraines/headaches
  • fatigue
  • irritability
  • mood changes
  • depression
  • lack of muscle control
  • chronic muscle pain
  • digestive problems like bloating
  • widespread inflammation leading to increased pain

In our clinical experience, we have observed many patients who have had a noticeable decrease in pain when they eliminate gluten from their diet.  Furthermore, a study in Rheumatology International found that patients with Fibromyalgia achieved significant improvements when they went on a gluten-free diet.

How Nutrition Affects Your Overall Health

Countless studies and research support the fact that your nutrition affects your overall health.  Consuming sugar, processed grains, and other inflammatory foods wreak havoc on your body.  Gluten (wheat) actually damages the lining of the digestive system leading to a lack of nutrients being absorbed.  For example, vitamins such as B12 and all fat-soluble vitamins, are often deficient in fibromyalgia sufferers, resulting in further inflammation.

Symptoms Of Gluten Sensitivity Causing Inflammation:
  • Digestive problems (bloating, constipation, diarrhea)
  • Fatigue
  • Sleep disturbances
  • Brain fog (“fibro fog” sound familiar?)
  • Weight gain
  • Widespread pain
  • Headaches/migraines
  • Yeast infections
  • Acid reflux/GERD

All of the gluten sensitivity symptoms are very similar to those of fibromyalgia.  Is it becoming more clear how important nutrition is to your health and well-being?

Fibromyalgia Diet Mayo Clinic Facts

Although the Mayo Clinic doesn’t offer much guidance for patients when it comes to Fibromylgia and diet, check out this article from WebMD to see what they’re saying:  Fibromyalgia Diet Plan

Remove Bad Fats and Add Good Fats

Fat has gotten a bad rap!  Not all fat is bad!  In fact, we need good fats in our diet as they have many health benefits.  Good fats deliver fat-soluble vitamins to our body.  Support metabolism, cell communication, immune function, and hormone regulation.  Good fats are important for proper brain function, decreasing symptoms of depression, and improving memory.

‘Bad fats’ such as hydrogenated and partially hydrogenated fats, also known as trans fats, cause cellular congestion and inflammation.  Bad fats are strongly linked to heart disease and diabetes.  Two of the many chronic diseases due to inflammation.

Bad fats causing cellular congestion and oxidative stress to the cells result in the development of symptoms associated with widespread inflammation, chronic fatigue syndrome, and fibromyalgia.  Bad fats result in decreased nerve transmission and decreased focus, memory, and brain function.

Why Are We Consuming Bad Fats?

Just like refined and processed grains, they are cheaper and have a longer shelf
life!  They are used in many packaged foods.  As a result, most people are consuming too much omega 6 and trans fat and not enough omega 3.  There is a ratio imbalance.  Most people eat a lot of trans fat without even realizing it.

Although it may be easy to spot the obvious bad fat foods that are fried and battered, the majority of our bad fat intake is hidden.  Most people look at the big square label on the side or back of a food box titled Nutrition facts.  This part of the food label
is confusing and misleading.  If the amount of trans fat in one serving size of that item contains less than 0.5 grams of trans fat, the product can then be labeled with “0 percent” trans fat.  The trick of the industry is to decrease the serving size so that they can manipulate the label to look like a cleaner product than it is!

Because of this, the next time you read the serving size, we are confident you will be feeling both frustrated and betrayed.  It is essential to read beyond the Nutrition Facts.  Dig deep into the ingredient list when grocery shopping, find the hidden sources!  Look for the words “partially hydrogenated” in the ingredient list.  If you see it, then the product contains bad fats!

severe fibromyalgia

Why Do Manufacturers Use Bad Fats Or Trans Fats In Their Foods?

Trans fats are used to make liquid vegetable oils more solid (like margarine) which increases shelf life and helps maintain the perceived “freshness” of the food.  That’s why you will find “hidden” sources of bad fats in packaged food items.

Examples Of Foods That Contain “Bad Fats” included:
  • crackers
  • coffee creamers
  • cookies
  • chips
  • doughnuts
  • frozen meals
  • pizza crust
  • margarine

If You Are Looking To Heal & Decrease Inflammation, Crank Up Your Essential Fatty Acid Intake!

It’s time to increase our good fat intake!  Good fats are the number one deficiency in North America and are essential for good health.

Examples Of ‘Good Fats’ Include:
  • avocados
  • coconut oil
  • olive oil
  • flax
  • fish
  • healthy meats
  • nuts
  • seeds

Meat can be healthy if you choose to use quality sources.  In fact, meat provides nutrients and amino acids, which are beneficial to healing fibromyalgia.  If you are a meat-eater, it’s important to consume only healthy meats.  These include grassfed or pasture-raised organic meats.  Choose free-roaming, hormone and antibiotic free.  These sources contain good fats in the ideal ratio.

Commercially Raised Animals VS Grass-fed Animals

Commercially raised animals are grain fed, which mean they are fed food that they don’t naturally eat.  Grain-fed animals have an altered fatty acid ratio and as a result, saturated fats become bad fats.

Grass-fed and pasture-raised animals contain essential fatty acids like arachidonic acid and conjugated linoleic acid (CLA).  A proper omega 3-6 ratio and helps detoxification.  CLA is great for people with fibromyalgia because it helps decrease stored fat that accumulate as a result of the inability to exercise.  It also helps to improve muscle mass.

Omega 3 has a powerful anti-inflammatory action.  This is the reason why it is the most common supplement for fibromyalgia patients.  When the omega 3-6 ratio is out of balance and there is more omega 6, it can result in increased inflammation and pain.

Best Supplements for Fibromyalgia

Quality meat is loaded with good fats but also contains other important nutrients.  Vitamin B12 being one of them.  Deficiency may appear similar to those symptoms of fibromyalgia.

  • dizziness
  • numbness
  • brain fog
  • fatigue
  • weakness
  • anxiety/depression
  • aches and pains
  • digestive issues
  • decreased coordination and balance

A simple blood test by your health practitioner can identify a deficiency.  A B12 supplement is one of the solutions to deficiency.

Creatine is found in meat and fish which helps with muscle function which is crucial when dealing with fibromyalgia.

Zinc is found in a variety of foods from meat, seafood, beans, seeds, lentils, and peas. It improves cognition and helps with “brain fog,” improves your mood and immune system.  Zinc is important because it is also on the anti-inflammatory team.

If you’re struggling to include these foods or are a vegetarian then you can always supplement to ensure you’re getting enough.  Always consult a registered health professional before adding any supplementation to your diet.

best supplements for fibromyalgia

Thinking of trying a vegetarian diet? Well it’s All In The Meat!

Meats are rich in Selenium.  This helps decrease inflammation, reduce free radicals and oxidative stress while increasing blood flow and circulation.  There are many benefits to eating quality meat.  However, they can be outweighed if they are highly processed commercial grade.  Not only are commercially raised animals being fed foods they don’t naturally eat but they are given antibiotics in order to stay disease free in the cramped unsanitary pens they live in.

These antibiotics are found in the end product, meat.  Hormones are also given to commercially raised animals to help “beef” them up.  Not something you necessarily want or need in your food! So, avoid processed meats as they often contain preservatives like sodium nitrite and salt which aggravates pain and swelling.

The bottom line: You aren’t what you eat…you are what you eat ate.  Choose your meats wisely.  Meat is top of the food chain and worth investing in.

Water

Coffee, tea, and soda are not thirst quenching.  In fact, they all contribute to dehydration and require you to drink more water.

Signs Of Dehydration Include:
  • thirst
  • fatigue
  • irritability
  • headache
  • feeling faint and dizzy
  • strong smelling and dark urine

Your bodyweight is made up of 60 percent water with 75 percent of muscles being made up of water.  You can see how water intake is important for proper function and health.

How Much Water Should I Consume On A Daily Bases?

You have probably read that, as a general rule, you should consume eight eight ounce glasses of water a day.  It’s referred to as the 8X8 rule.  8X8 is a start!  However, everybody is different in size and has different requirements.  Sweating, breathing, offsetting the drinking of diuretics, and getting rid of waste in your system requires more water intake.

When demands are high, you lose more fluid than you take in and become dehydrated.  You will want to adjust your water intake depending on how often and for how long you work out.  Also, you will need to adjust that rule if you are living in a hot climate since you are expelling water when you sweat.

Recommended water intake can be much more individualized.  There are a lot of different ways to calculate how much water you should consume.  Although the calculations may vary slightly, they all drive home the same undeniable fact.   Water is essential for good health and staying energized.

Additional Benefits Of Drinking Water Include:
  • controlling your body temperature
  • aiding digestion
  • carrying nutrients around your body
  • cushioning organs and joints
  • gets rid of waste
  • keeps your bowels regular

Tips to Increase Water Intake

1. Drink two cups of water before every meal.  Even breakfast!  We often think that we are hungrier than we are because we confuse hunger with dehydration.  Drinking before a meal will curb your appetite and help you with portion control.

2. Use a water container.  We both have water containers we use in our treatment rooms at the office.  Our team ensures that our water containers are full before our shift of seeing patients begins.  They refill the containers at least twice during a three-hour shift.  Water consumption is so important, however often forgotten about until signs of dehydration set in.

Not everyone has a team encouraging them to drink water and refilling their container throughout the day.  So, find a container you love and set a goal for how many refills you will need during that day.

3. Flavor Please!  We absolutely love water.  Some people don’t.  I get it.  Have no fear, infusion is near!  Add fruit like strawberries, watermelon, lemon, limes, cucumber, and berries to make your water more exciting to drink.  Be creative and have fun.  Be careful not to add artificial flavorings.

4. Start a morning and night routine.  Begin the day with a large glass of water and end the day with a small glass of water.  We drink a glass before bed each night.  We also put a glass next to the bed to quench thirst in the middle of the night or first thing in the morning.

5. Fizz or carbonation can cause some digestive issues like heartburn, gas, and irritate ulcers.  Carbonation also causes a change in bone density.  Drinking carbonated water should be done in moderation and as an alternative to the soda, coffee, tea, and beverages you are looking to wean off of.

Inflammation

Inflammation is the initiating cause of chronic disease as it disrupts hormonal signaling throughout the body.  Inflammation is also linked to chronic pain.  When you are in a healing mode, it’s important to remember not all fruit are created equal.  Some fruits have a high glycemic index and are high in acidity.

When focused on healing, you want to minimize sugar spikes.  Stick to low glycemic index foods in order to help re-regulate leptin and insulin levels.  While placing emphasis on reducing widespread inflammation in the body, stick to eating fruit in the morning and mid-day.

Intermittent Fasting

Fasting or intermittent fasting is gaining popularity and becoming trendy in the health and fitness world.  Mostly because of the results people are raving about.  However, humans have used fasting methods for thousands of years for many reasons .  Reasons such as food availability, religious reasons, and sickness.

Intermittent fasting involves alternating cycles of fasting and eating.  The focus lies on when you eat rather than what you eat.  Combine the two and the results are even better!  There are many different intermittent fasting methods but all of them divide the week into “fasting periods” and “eating periods.”

While you are sleeping, you are fasting.  Intermittent fasting can be as simple as extending that fast a little longer by:

  • skipping breakfast
  • eating your first meal a little later in the day
  • finishing your dinner earlier in the evening

The most popular intermittent fasting method is called the 16/8 method.  Restricting your eating window to eight hours and having a fasting window up to 16 hours.  Many people report they have increased levels of energy during the fasting periods.

Intermittent fasting is easier than most people would assume.  This is one of the reasons why it’s gaining popularity.  Although it’s popular as a weight loss method, there are many people who fast for general wellness including metabolic health and disease prevention.  Numerous studies underline the health benefits of fasting.

Benefits Of Fasting Include:
  • cellular repair
  • hormone regulation
  • increased metabolism
  • weight loss
  • reduced insulin resistance
  • decreased risk of type 2 diabetes
  • reduced oxidative stress and inflammation
  • reduced blood pressure
  • decreased risk of cancer
  • reduced cholesterol
  • improved brain function
  • extended life-span

Research has also demonstrated that fasting improves the symptoms of fibromyalgia.

Paula’s Fibromyalgia Story

I was overweight and feeling constantly tired.  I really did not feel good
about myself at all.  Weighing in at 141 pounds at 5’3, I disliked looking at myself
in the mirror.  I just felt embarrassed. 

Not being very tall made my weight gain extremely noticeable and quite frankly it was uncomfortable for me both physically and socially.

I was tired and feeling sluggish.  Unfortunately, I caught myself eating more and more and I was becoming less active. I was eating to feel better emotionally. 

The more I ate, the more I wanted to eat.  I was eating throughout the day.  It was a vicious cycle.  I thought eating three times a day, plus snacks, was the better way to stay healthy and maintain an appropriate weight for my height but it wasn’t helping me.

Initially I started intermittent fasting without actually intending to do so.  As a teacher, I worked in a high-needs busy classroom.  I learned more about intermittent fasting and started to make better food choices. 

I lost 16 pounds and now weigh 125 pounds.  Now, feeling better about myself, I don’t feel like I need to eat all the time.  I eat when and if I’m hungry but it’s usually in the evenings.  I’m now energized and feel more alive.

Orlando’s Fibromyalgia Story

Prior to starting intermittent fasting, I had gotten up to 289 lbs standing at nearly 5’10”.  That is a lot of weight! 

In my late 30s and early 40s, I was going to the gym for 4 hours at a time and I wasn’t really losing weight.  I would just bulk up with muscle.  My metabolism was slow.
The extra weight was really tiring me out and making me feel exhausted all the time.

I suffered from various strains, including a knee injury that made me slow down at the gym and the extra weight gain began.  That is when the doctors taught me about intermittent fasting. 

Everything made sense to me.  Being busy at work, making time to meal prep, shop, cook, and eat became stressful.  Once I started the intermittent fasting, I found that I had much more time on my hands and less stress.

Instead of feeling heavy at the end of my 9 to 5 work day, I actually felt lighter and had more energy.  I have now refined what I eat in the eating window and the positive results keep coming.

In four months, I had lost 45 lbs.  In a full calendar year, I had lost 65 lbs.  I feel much better.  My health has improved.  I have more energy later in the day.  Sleep better, and feel stronger.  I get sick less often.

Dr. Morgan and Dr. Casey have helped me deal with the damage I had done to my body over the many years of neglect.  I definitely get more done in my day.  My mind works better.  I feel better and have more energy all thanks to Dr. Morgan, Dr. Casey, and intermittent fasting.  It is a new way of life!

This Mysterious Mushroom Can Kill Cancer Cells

lion's mane mushroom

Lion’s mane mushroom (Hericium erinaceus) is a type of mushroom that is known for its wide range of impressive health benefits.  As its name suggests, this mushroom physically looks like the mane of a lion.  This long, shaggy and white mushroom has been used medicinally for thousands of years, all over the world.  Numerous studies have shown it’s a powerful natural remedy for so many health concerns.  Here are some of the amazing health benefits of lion’s mane.

Regenerates & Improves Brain Function

Researchers have found that people who had mild and chronic cognitive dysfunction found relief after taking lion’s mane mushroom extract for several weeks.  Also, it is suggested that older people who have cognitive impairment can use lion’s mane mushroom to improve on their brain function. (1)

Additional research has shown this particular mushroom to improve brain function in children, adults and the elderly.  Similarly, people who have experienced brain damage due to trauma or accidents can use lion’s mane mushroom to regenerate their brain function. (2)

Click here to read, “5 Ways to Keep Your Brain Healthy”.

Improves Memory & Focus

If you are looking for a natural way of improving your memory, look no further!  You’ll find the results quick and incredible.  Within days to a few weeks of taking this extract, within, you will begin experiencing improved memory. (3)

Also, lion’s mane mushroom can improve focus in individuals who have difficulty concentrating.  With age, the brain’s ability to develop is reduced.  Mental functioning for older adults typically worsens.  However, this problem can largely be avoided by taking lion’s mane mushroom regularly, to improve focus and memory.

Click here to read, “Diabetes – The Hidden Cause Of Alzheimer’s?”

Relieves Depression & Anxiety

Depression and anxiety affects millions of people worldwide affecting an individual’s quality of life as well as their daily productivity.  Those who use lion’s mane mushroom have been shown to experience relief of these symptoms. (4)(5)

It helps regenerate brain cells that are responsible for emotional responses.  The mushroom can be taken in the form of an edible such as healthy homemade cookies.

Improves Heart Health

Studies have revealed a strong connection between this mushroom with improved heart health.  It is estimated that a third of the world’s population have heart issues.  Since Lion’s mane mushroom extract can lower cholesterol levels, it can also help with heart problems that are linked to cholesterol. (6)  Thus, taking this mushroom extract daily can help reduce the chances of getting heart-related problems.

Click here to read, “Calcium without Vitamin K2 is a Heart Breaker”.

Promotes Digestive Health

Lion’s mane is known to aid in digestive system functioning.  It enables the stomach and the liver to do their job in the digestion of food.  People who have gastric inflammation, ulcers, and stomach pains have found relief with using this mushroom. (7)(8)(9)

Click here to read,”What’s The Big Deal About Probiotics?”

Prevention & Treatment Of Cancer

Lion’s Mane mushroom has antioxidant properties which play a huge role in the prevention and treatment of cancer.  For example, studies demonstrate that this particular mushroom can help kill leukemia cancer cells.

Similar studies have shown that the mushroom can help in fighting colon cancer, liver cancer, and gastric cancer cells.  It works by stimulating NK cells and macrophage activity. It inhibits angiogenesis (the development of new blood vessels) involved in fighting cancer cells.  Thus, reducing tumor size.  It has also been found that when this mushroom was combined with doxorubicin (a chemotherapy drug), a known drug resistant human liver cancer became treatable.  To prevent and treat the cancer cells, one should take lion’s mane mushroom extracts daily for maximum results. (10)(11)(12)(13)

Click here to read, “Don’t Pull Out That Weed! All About The Cancer Fighting Medicine That’s Growing in Your Yard”.

Enhances The Immune System

Since it contains both anti-inflammatory and antibacterial properties (which enhance immune system function) taking lion’s mane mushroom extracts regularly will reduce your risk of bacterial infections and inflammation. (14)  It can also provide healing for wounds when applied to the skin.

Also, this mushroom helps in nervous system recovery by encouraging the growth of new nerve cells.  Thus, in turn will assist your immune system. (15)

Click here to read, “This Secret Extract Gives A Massive Boost To Your Immune System”.

Anti-aging

A lot of the popularity surrounding lion’s mane Lion’s Mane mushroom has to do with its anti-aging properties and its ability to improving your well-being.  This extract is great for repairing damaged skin cells giving you that healthy glow!

Click here to read, “Scientific Key To Anti-Aging”.

Lion’s mane mushroom is available in different forms, which include capsules, liquid, teas, tablets, and powder form.  The dosages vary from one form to another.  It is essential to take the correct dosage to avoid over consumption.  This mushroom is generally safe with no serious side effects reported.  However, if you do experience any side effects, you should consult your healthcare practitioner immediately.

You’re one step closer!

References:

https://www.ncbi.nlm.nih.gov/pubmed/18844328
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4200813/
https://www.mdpi.com/2072-6643/11/4/715
https://www.ncbi.nlm.nih.gov/pubmed/20834180/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5855563/
https://www.ncbi.nlm.nih.gov/pubmed/12843656
https://www.ncbi.nlm.nih.gov/pubmed/25070597
https://www.ncbi.nlm.nih.gov/pubmed/26853960
https://www.ncbi.nlm.nih.gov/pubmed/26933886
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4707368/
https://www.sciencedirect.com/science/article/pii/S0378874114001809
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3339609/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684115/
https://www.ncbi.nlm.nih.gov/pubmed/7950232
https://www.ncbi.nlm.nih.gov/pubmed/24266378

What’s The Big Deal About Probiotics?

probiotics

Probiotics are one of the most common self-prescribed supplements I see in patients.  When I ask them why they are taking them, I often get the standard “I heard they were good for me”.  Followed by “I’m not sure if they are helping.”

Without understanding why a probiotic can be good for you, it is hard to gauge if it is working for you.  In addition, there are vast differences in probiotics.  Picking an appropriate choice depends on the kind of “good” you are trying to achieve.

Understanding Probiotics

To understand probiotics, you must be introduced to your amazing microbiome.  The microbiome consists of the trillions of microorganisms (bacteria, fungi, viruses, etc) that live in and on our bodies.  The microbiome exists primarily in our digestive tract and embodies the concept of good bacteria.  We have evolved to live symbiotically with our microbiome.  Meaning that we rely on one another for survival.  The health of our microbiome is crucial for our own health.  Particularly our digestive health and our immune system.

Digestion, Nutrition, & The Microbiome

The majority of our microbiome exists in our digestive tract.  Particularly the large intestine.  It supports the break-down of a variety of foods.  Primarily in more fibrous foods such as vegetables and legumes.  The microbiome also turns indigestible foods into short chain fatty acids (SCFA) which are anti-inflammatory for our system.

A healthy microbiome also plays a role in our metabolic health.  Aiding in both blood sugar regulation and fat digestion and storage.  In animal research, mice without a microbiome are more prone to obesity and diabetes.  In humans, we see a similar effect.  Those with a healthy balanced microbiome tend to be leaner versus those with “unbalanced” or unhealthy microbiomes who tend to be overweight.

The microbiome is considered healthy when there is a good balance between the various species that we know are beneficial to our health.  Also called commensal organisms.

When there is too much of one species or if there are harmful (pathogenic) species present in the microbiome, then it is considered unhealthy.

Eat This, Not That!

The food choices that we make have a huge impact on the health of our microbiome.  Eating an abundance of vegetables, particularly non-starchy vegetables, fruits, and whole grains has a positive effect on the health of our microbiome.  In contrast, diets that are high in refined sugars, sugar alternatives, and preservatives (found in packaged foods) have a profoundly negative effect on our microbiome.  The use of anti-biotics and frequent laxatives also harm our microbiome because they flush out and kill our good bacteria and organisms.

An unhealthy microbiome leads to unhealthy digestion, causing bloating, gas, heartburn, constipation, and diarrhea.  It has also been linked to a variety of digestive conditions including irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).  Research has shown that probiotics can have a positive effect on these conditions by returning the microbiome to a more balanced state.  For further information, click here to read, “The Brain in Your Gut”.

Immunity, Inflammation, & The Microbiome

A healthy microbiome is also essential for the health of our immune system.  Our microbiome is an active part of our immune system.  Our commensal organisms will attack outside germs to prevent them from infecting us.  The microbiome also plays a major role in educating our immune system.

An unhealthy microbiome tends to be a poor teacher and promotes a more inflammatory immune system.  This leads to wide-spread inflammation in your body which has been linked to arthritis, psoriasis, eczema, diabetes, depression, and anxiety.  It also leads to a weaker immune system overall, meaning you are more likely to get sick.

Using probiotics in these conditions can help shift the microbiome to educate a less inflammatory and stronger immune system.  It is also important to note that antibiotics, pain killers, and corticosteroids, which are all used to treat the above conditions, have a negative impact on our microbiome health.  Using probiotics after rounds of these medications is a great practice for supporting your microbiome health.

What Makes A Good Probiotic?

It is always helpful to consult a knowledgeable health care professional when picking a probiotic.  Especially when it comes to treating specific conditions.  There are specific strains that have been shown to be beneficial for specific conditions.  They can also recommend better quality brands to ensure that you are actually getting the probiotics stated on a label.  That said, there are general rules that everyone should know when picking probiotics.

What To Look For When Choosing Probiotics

Firstly, you want a minimum of 10 billion CFU (colony forming units).  This is the number of organisms present in the probiotics.  Our microbiome organisms vastly outweigh the cells in our body.  If you are getting a probiotic with a lower number than 10 billion, the probiotic is likely not making it all the way through your digestive tract.  Thus won’t be as effective.

Secondly, you want to look for a variety of species on the ingredient list, usually 10 -15 total.  Most should be lactobacillus species or Bifidobacterium species.  These make up the bulk of our microbiome.  In specific conditions, you may only want 1-2 species in your probiotic but for general health, a variety is more appropriate.

Most probiotics must be kept in the fridge as they are living organisms.  To see noticeable changes, I recommend a minimum of 4 weeks of consistent dosing, although some conditions require up to 3 months of dosing.

Lastly, I probiotics are not meant to be taken for a lifetime (really there are very few supplements that would even fall into that category).  They should be used strategically and temporarily to shift and balance your microbiome back into its healthiest state.  On a daily basis you should be supporting your microbiome through diet & lifestyle.

Aim for 7-9 servings of vegetables per day.  Drink lots of water, and avoid artificial sweeteners and refined sugar.  Consider adding fermented foods in your diet to give your body small doses of probiotics for maintenance.  Kimchi, kombucha, sauerkraut, and plain yogurt are all great options to incorporate into your diet.  Click here to read, “7 Must-Eat Fermented Foods for a Healthy Gut”.

gut health

8 Easy Tips

For Good

Gut Health

1. Sit down to eat.

Digestion is a resting activity.  If you are eating on the move, your body is sending its energy to keep you moving instead of focusing on breaking down that food.
Take time to enjoy your food!  Sit down, smell it, and taste every bite!

2. Increase your vegetable intake.

Yes you must eat your veggies.  There are so many reasons but for your gut it’s about feeding your microbiome and keeping you regular.  Your plate should be half filled with a variety of veggies – raw or cooked, both are great!

3. Say goodbye to packaged foods.

Your gut doesn’t know what to do with the preservatives.  Plus these foods tend to be high in sugar which is going to feed bad bacteria.

4. Try adding a fermented food to your diet once a week.

Kimchi, sauerkraut, & kombucha are all great things to add to your diet to get an extra dose of good bacteria for your gut.  Yogurt can be great too however many popular brands (ex: Activia) are filled with extra sugar that makes your gut friendly decision a bit counter-productive!

5. Limit your red meat consumption to once per week.

Even better get consider grass-fed, hormone-free cuts of meat to get your fix!
Red meat can be inflammatory on the gut and eating too much has been linked to colon cancer!  Click here to read, “What Meat Do You Eat?”to learn more about what kind of meat is best for you.

6. Sigh it out.

Or hum or sing.  That vibration you feel at the back of your throat when you do these activities is stimulating the vagus nerve.  The vagus nerve runs from your brain to your gut and promotes relaxation and digestion.  Stress reduction + gut health promotion in less than 30 seconds!  Click here to learn more about The Healing Power Of Mantra Meditation.

7. Get yourself moving.

Physical activity is always the answer.  Not a fan of the gym?  That is okay – it’s about moving and getting that heart rate up.  Find something you enjoy and aim to get 30 minutes per day.  Walking, dancing, vigorously cleaning the house, walking up and down the stairs – whatever so long as you are moving!

8. Try adding some gut friendly tea into your life.

Peppermint, chamomile, and ginger are all tasty teas that we consider carminatives – a fancy word for saying they promote digestion!  A great way to end a good meal!

5 Super Foods For Natural Fertility

fertility

This is the second part of a seven part series on natural fertility.  Since diet is such a huge topic, it will be divided into two parts.  You’ve checked your cholesterol, iodine, and thyroid.  So, now it’s time to add some nutrient dense foods to your diet.

We have received diet advice over the past 50 years or so banishing foods that provide important nutrients for a healthy baby.  As a kid, I was fortunate enough to grow up with my grandmother living with us.  She did all the cooking from scratch using the dietary wisdom that had been passed down from generation to generation.  That means I grew up eating liver once a week (I know, yuck, but I actually liked it).

Here are some foods to include in your diet to enhance your chances of getting pregnant:

liver

Liver

This is the most nutrient dense food on the planet.  It has just about every nutrient you need to support a healthy baby.  These include choline, B vitamins, vitamins A and D, and minerals like iron and zinc.

All you need is three to four ounces per week,which you can eat in one serving or you can break it up into smaller daily servings.

If you can’t handle eating liver, you can take dessicated liver in pill form.  However, that requires around 10 capsules/tablets a day to get the same amount of nutrients in one serving of liver.  Click here for a video on a few ways to make liver taste better.

eggs

Eggs

To get the full benefits of eating eggs, you need to eat the yolk since that’s where all the nutrients are.  Egg whites are great for protein, so definitely eat the whole egg.  Eggs provide choline, vitamins and

minerals, and antioxidants.  I recommend eating three eggs a day.  Click here for a great recipe to cook breakfast (egg) muffins.  There perfect for the morning or a great protein packed snack when your on the go!

leafy greens

Green Leafy Vegetables

You want plenty of folate to support the healthy development of a baby.  Leafy greens like spinach, swiss chard, kale, beet greens, and collard greens are a great way to get this nutrient.  Frozen greens do not contain much folate.  Because of this, you

need to go fresh here.  I recommend cooking greens as too many raw greens can cause digestive upset and may contribute to kidney stones.  You can lightly steam them or sauté them.  Add some fat like olive oil, butter, or red palm oil to increase absorption of antioxidants.  For more information on antioxidants, click here to read, “Antioxidants – Can They Be Boosted With Chiropractic Care?”.

salmon

Salmon, Fatty Fish & Seafood

We need omega-3 fats, particularly DHA to support healthy brain development in babies.  Fish is one of the best sources for this.  Other nutrients provided with fish

and seafood are iodine, selenium, and vitamin D.  You just need to watch the source here to avoid mercury and plastic; click here to find the healthiest options.

Avoid farmed fish and go with wild caught.  Tuna should be limited to 6 ounces or less per week.  You want to shoot for two to three servings of fish per week.  Vital Choice Wild Seafood is a convenient way to get good quality fish and seafood.

beets

Beets

Beets are great for liver and gallbladder health.  They also support healthy circulation due to their nitric oxide content which may improve fertility.  They also provide iron and folate.

An easy way to include beets is to boil them whole in salted water for about 45 minutes (until a fork can prick through easily).  Cool, peel and cut up in bite size pieces.  Marinate them in some olive oil and vinegar with salt, pepper, thyme, and garlic powder (or whatever seasonings you like) and keep them in fridge.  Add to salads or eat plain.

Stay tuned for more diet tips and foods to avoid.  Click here if you want a little extra support and use the coupon code BLOOM100 until July 8, 2019 to get $100 off my Baby-Ready Body Basics course.  It contains 4 modules and 16 lessons with short videos, checklists, cheat sheets and more to help you with diet, stress management, eliminating toxins, and more.

It also includes meal plans, recipes and a weight loss guide in addition to a PDF copy of my book The Switch Diet.  If you’re serious about having a baby, this course will guide you step by step to get your body ready for a baby.

Don’t Kill The Dandelions!

health benefits of dandelion

Dandelions often get a bad rap.  Yes, they are an invasive species that tend to spread quite quickly, but they are also a really useful plant.  This is because there are many health benefits of Dandelion!  Here’s the low-down on dandelions and why I think they are one of the most underrated little weeds.

A Bit Of History…

Did you know that dandelions are actually thought to have been brought to America by early European settlers in the 17th century?  Yes.  That’s right.  The early Europeans leaving their countries thought dandelions were so important that they brought the seeds with them to their new home and planted them here.

Why would they do that?  Was it just for the pretty yellow colour?  Probably not. Dandelions were actually an important source of food and medicine.  And, since they grew so easily, the early settlers knew they’d be helpful to start them off in their new life.

Health Benefits Of Dandelion

Well first off, aside from maybe the stem, every part of the dandelion is edible and we now know that they do indeed have nutritional and medicinal properties.  They have been shown to help with inflammation, digestion, cancer, the flu and diabetes, just to name a few.  Dandelions are part of the Asteraceae plant family and mature dandelions consist of a strong taproot, serrated green leaves, a stem, and a bright yellow flower.

Nutritional & Medicinal Properties Of Dandelions

Taproot

The strong taproot of the dandelion is what can drive gardeners crazy since it makes it hard to uproot this tenacious little plant.  The best time to harvest the root is in the spring or fall when the soil is moist.  Once you do get a hold of the root, it is very much worth the effort.  The bitter root is a great source of inulin helping to support the digestive tract and liver in natural detoxification and fat metabolism.

One of the easiest ways to prepare the root (and extract that inulin from it) is as a tea.  But, it can also be prepared as a tincture (alcohol extract) or decoction (boiled).  The chopped up root can also serve as a great coffee substitute.

Fun fact: In Traditional Chinese Medicine, spring is the season of the liver.  How convenient that an herb that supports the liver grows so abundantly during this time!

Leaves

The leaves are high in nutrients like vitamin A, iron, phosphorus, calcium and potassium.  They also taste great in salads and help promote healthy digestion.  If you’re planning on using the leaves for a salad, they are best harvested in the early spring, before the plant begins to flower.

Once the plants start flowering, the leaves become more bitter.  This is when they are typically used in teas or tinctures, as their diuretic properties make them great for kidney support.  These diuretic properties are what can make dandelions useful in treating things like urinary tract infections (UTI’s) or kidney stones.

The Flower

The flower is highest in antioxidants known as polyphenols.  This can be helpful in the treatment and prevention of inflammation and cancer.  The flowers can also be consumed in so many fun ways.  My favourite way to eat the flower is in cookie form.  Click here for my recipe!

Want more information about the health benefits and additional recipes? Click here to read, “Don’t Pull Out That Weed! All About The Cancer Fighting Medicine That’s Growing in Your Yard”.

Be Safe!

Dandelions are not likely to cause harm when eaten as a food (unless you have allergies!) However, as we start getting into teas and tinctures, their medicinal properties become more potent.  In this way they do have the potential to interact with other medications and would not be safe to consume while pregnant or breast-feeding.  Always make sure you’re consulting your naturopathic doctor or herbalist before trying any herbal medicine.  Click here to find a doctor near you.

The health benefits of Dandelion are one of many different plants that can help with healing.  Do you have a health concern and are wondering if herbs and naturopathic medicine can help?  Get in touch.  I’d love to chat.

Sources

1. “Taraxacum Officinale Complex .” Invasive Species Compendium, CAB International, 2019, www.cabi.org/ISC/.
2. Jackson, Bernard S. “Dandelion.” The Canadian Encyclopedia, 4 Mar. 2015, www.thecanadianencyclopedia.ca/en/article/dandelion.
3. “Dandelion.” Natural Medicines, Therapeutic Research Centre, 19 Apr. 2019, naturalmedicines.therapeuticresearch.com/databases/food,-herbs-supplements/

6 Easy Ways to Improve Your Gut Health

Gut health, gut bacteria , gut flora, microbiome. Bacteria inside the small

Bacteria is not always your enemy, in fact when it comes to digestion and gut health, the “good bacteria” is your best friend, so you should treat it as such!

Here’s why…

Your digestive system is home to the largest part of your body’s immune system and determines what nutrients are absorbed and what toxins, allergens and microbes are kept out. That’s why it’s so important to pay attention to what goes in there.

Your Gut Health Depends On What You Eat

I know it can be challenging to make conscious choices, considering our modern, fast-paced lifestyles and the abundance of convenient fast foods that are easy to reach for.

The problem is, when we don’t take the time to figure out what healthy eating means for us, and plan for healthy meals, we can end up with chronic health issues and diseases that can be directly correlated to what’s happening in our gut.

healthy gut

FREE INSTANT ACCESS To Dr. Nathalie’s “HACK YOUR GUT” E-Book

This FREE resource is a ? gift from the author of Amazon’s best selling book “Hack Your Health Habits”.  Get your gut and immune system performing optimally.

Finding The Optimal Gut Bacteria Balance Is Key

Did you know that your body contains around 100 trillion bacteria and that these bacteria make up an estimated 3 -5 pounds of your body weight? Of the 100 trillion bacteria some are “Good and some are “Bad”. When these bacterial colonies become out of balance it can lead to what is called gut dysbiosis, which is one of the main causes of digestive health issues. The good news is, small lifestyle changes can go a long way to helping your gut and you feel better.

You have the power to create good health that begins in your gut!

Here Are 6 Simple Ways To Get Started:

1. Eat well. There’s really no rocket science to it!
Choose from these prebiotic-rich foods as and example; garlic, onions, asparagus and bananas. Try to avoid processed sugar of any kind. Remember that bad bacteria thrive on sugar, so it’s important to avoid the sweet stuff wherever you can. Don’t forget about hydration. Your body, your gut and your brain needs a lot of water on a daily basis in order to function well.

2. Boost your food choices! Take a probiotic supplement.
Consider introducing a high-quality probiotic supplement into your daily health routine. This will help improve the health of your gut and your immune system. Probiotics come in a variety of formulations. My recommendation is to look for supplements that are kept refrigerated (or on the shelf but deemed “stable”), originally come from a human source, and contain both acidophilus and bifidobacterial (big words for the good stuff!).

3. Digestive Enzymes
Consider taking digestive enzymes with your meals. Digestive enzymes help your body break down food into nutrients that can easily be absorbed. Besides breaking down food, enzymes can help heal your gut and support your immune system. Lifestyle choices affect our body’s ability to produce enzymes. Processed, sugary foods, use of antibiotics, and other prescription medications can contribute to a decrease in digestive enzyme production and can cause a variety of gastrointestinal symptoms.

4. Reduce stress. Beware of your cortisol.
The effect of ongoing stress is literally is like a car going 100 miles an hour with the brake pedal on! That’s because our digestion function shut down in order to divert blood to other parts of the body to ward off the threat. This compromises your digestive and immune systems, so you need to do whatever you can to reduce your stress load. For instance, doing some deep breathing exercises is just one way to start putting a buffer in between you and high levels of stress.

5. Get your sleep right. It’s essential for good overall health!
Have you ever noticed when you’re tired that you’re prone to reach for coffee and other stimulants to keep you going? Get some rest! The trick again, is to start with something small like going to bed an hour earlier every night and turning off all electronics before you do. Sleep is truly important to help our bodies reset, recharge and rebalance.

6. Regular Chiropractic Adjustments
Your nervous system controls every function in your body including digestion. Misalignments or subluxations in your spine can compromise digestive function. Reg- ular chiropractic adjustments realign your spine, restore nerve function, and help your body to work optimally

Building a healthy relationship with good gut bacteria also means building a healthy relationship with your entire body. As you can see what we eat, our environment and our physical and mental health all contribute to a healthier better functioning gut! Start today in small ways to make changes, and you’ll soon find you really can improve your gut health!

Shrimp Taco Citrus Mix

Today’s recipe is a twist on ‘Taco Tuesday’.  Included are several variations on how you can serve this citrus shrimp taco dish.  This is perfect for any picky eaters and offers a great way to change things up to suit your dietary needs.

The Inspiration Behind Shrimp Tacos Citrus Mix

When cooking for family and friends, I always seem to find myself in a endless battle of what to make for dinner.  Most dishes that are quick and easy often are not the healthiest as they are usually deep fried or loaded in carbs.  And I’m sure most of you reading this now can agree that getting a child to sit down and finish a plate of boring vegetables will seem like a life sentence.  This is when I concluded it was time to make a bold change.  So, I decided to challenge myself and my family to help hunt for ways to not only make our favorite dishes healthier, but ones where my kids could learn to prepare themselves, eventually, as well.

Find Something They Love And Go With It!

Everyone in my family seems to enjoy avocados, so right there was a good starting point for me when looking for a healthy recipe.  Wondering why avocados so great?  Well, according to Medical News Today, “Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium.  They also provide lutein, beta-carotene, and omega-3 fatty acids.  Although most of the calories in an avocado come from fat, don’t shy away!”.  If you want to learn more click here to read, 12 health benefits of avocado.

Also, before purchasing your ingredients, be sure to click here to read, Do I Always Have to Buy Organic? Here’s What You NEED to Know.

Ingredients For Shrimp Taco Citrus Mix:

  • a small bag of cooked shrimp, thawed, and tails removed
  • 1 large orange
  • 1/4 cup red onions
  • 1/4 cup red, orange and/or yellow peppers (suit to taste)
  • 1 large avocado, diced
  • 1 tbsp olive oil
  • 1/2 a fresh lemon
  • 1/4 cup fresh basil, sliced finely
  • 1 large head of Boston lettuce (optional)
  • 1 package of flat bread (optional)
  • sour cream (optional)

Directions: Suitable For Kids 8 and Older

  1. Begin by cleaning the orange skin, then finely grate 1 tsp of orange zest (as shown in picture) 
  2. dice the red onion and chop the peppers and peeled orange
  3. toss all the ingredients into a bowl with the oil and salt and pepper to taste
  4. Squeeze the juices from half a lemon
  5. set in the refrigerator for 30 mins to a few hours to allow the flavors to come together.  This also helps take away the sharpness of the red onion.
  6. Before serving, add in the diced avocado and fresh basil.  Add more salt or pepper if needed.
  7. Now that the mix is prepared your serving choices are endless!

Some enjoyed their’s spooned into a leaf of the Boston lettuce with a few dashes FRANKS RedHot sauce (as shown as feature picture).  Where as the kids both preferred their shrimp taco mix inside flatbread also with a drizzle of FRANKSMy brother opted for it on it’s own, again drizzled with FRANKS and a dab of sour cream.

I would personally LOVE to try this dish again in the Summer, roasted on the BBQ for a smokier and perhaps sweeter flavour, topped on a bunless burger.  How will you be enjoying this dish tonight?

The Myths About Cholesterol

Mainstream media is still fixated on “fat is bad” and “high cholesterol is bad” myths.  Let’s face it, for a long time science has shown that these hypotheses were correct.  But did you know that these myths were not always accepted wisdom?  It wasn’t until the 1950’s that fats were demonized, and carbohydrates were vindicated.  Before that, the case against either was hotly debated.  But that’s another story (1)  So here is what you need to know about cholesterol, the good and the bad and the ugly!

LDL VS HDL

Even today, if you search google for cholesterol and heart disease you might find this:  

“When there is too much cholesterol in your blood, it builds up in the walls of your arteries, causing a process called atherosclerosis, a form of heart disease … If the blood supply to a portion of the heart is completely cut off by a blockage, the result is a heart attack. (WebMd)

Most people are familiar with or have heard of LDL (low-density lipoprotein) cholesterol. This is what is being referred to in the above excerpt.  The other type is called HDL (high-density lipoprotein) cholesterol.  

In your body, only about 20% of your cholesterol comes directly from what you eat. Roughly speaking, your liver and intestines make the other 80% of the cholesterol you need to stay healthy.  Here’s a great diagram from Harvard Health, – a bit technical, but some of you like that stuff.

How Cholesterol Works

Here is an easier way to understand how cholesterol works.  Imagine that LDL is a happy-go-lucky cholesterol molecule (simplifying, so bear with me).  It’s travelling around your blood like a hotdog vendor at a hockey game coming down the aisles yelling, “I got cholesterol, who wants cholesterol …”.  A cell sitting in seat H45 yells, “Hell ya, I need a cholesterol” and so the hotdog vendor gives the cell a little cholesterol and the cell does what cells do with cholesterol … (that’s a different article).

Now imagine at the end of the night, there are still a bunch of hotdog vendors with lots of extra hot dogs.  In comes the manager (HDL) and he takes all the leftover hot dogs and does what managers do with the extra hot dogs.  He recycles them.

“HDL collects cholesterol that is not being used by cells and brings them back to the liver to be recycled or destroyed.” The Ketogenic Diet and Cholesterol (2)

What you want is a good mix of hotdog vendors and managers.  In one arena, there might be more hotdog vendors, but there are more managers, and in another arena fewer hotdog vendors but also fewer managers.  That’s why the cholesterol number you are given is a ratio: vendors divided by managers.  Seems simple, right?

Science Proves Size Matters

In the past, doctors and researches would worry that there was too much LDL (vendors) in the blood and when they looked at narrowing arteries, they found that LDL cholesterol was what was narrowing the arteries and that it could eventually block the artery and cause a heart attack or a stroke.  It was right there in black and white (most scanners didn’t show color back then).

Then scientific testing got more precise.  It was realized that LDL was not all uniform and that there were big hot dogs and medium-sized hot dogs and small hot dogs (let’s not get into vendor pricing, he charged the same for each one in my story).  Further research came up with some startling results.  It turns out size matters!  And this is how we get to ketones, the ketogenic diet and fat.

The bigger particles, research shows, are good for us. So, the “bad” cholesterol has parts that are good. The medium particles are not good or bad and the small, dense LDL is the ones causing the problems (and clearly if the hot dogs are the same price, who wants the small ones?).

The Good And The Bad And The Ugly

When your body is making 80% of your cholesterol, it is making the bigger particles from fat and it is making the smaller, dense particles from refined carbs and sugars!  It’s these smaller LDL particles that are clogging your arteries!

“Smaller, more tightly packed LDL has an easier time getting into arteries.” (Harvard Health) (3)

“The key dietary change for improving LDL size is to cut down on refined carbohydrates — that is, sugary or starchy foods. It isn’t necessary to go on a very-low-carb diet — just moderate your carb intake and choose healthy, high-fiber carbs.” (Berkley Wellness) (4)

“Very low carbohydrate ketogenic diets (<20g Carbs) increase HDL levels substantially ….”
“If your HDL is low and you are eating a high amount of carbohydrates, lowering carbohydrates consumption can increase your HDL cholesterol back to healthy levels.  You can accomplish this through a variety of low-carbohydrate diets, including the ketogenic diet.” (The Ketogenic Diet and Cholesterol)  (2)

Want to learn more about the role of ketones?  Click here to read how This One Thing Has Been Linked To Almost All Diseases.

What Is The Takeaway?

Well, other than making you hungry for hot dogs, your body needs fat to make the good-bad cholesterol (LDL).  Also, your body needs fat to make the good-good cholesterol (HDL).  So in conclusion, your body NEEDS fat!  Even the 20% cholesterol that you eat!  Did you know that dietary cholesterol from eggs increases HDL? (5)

All that said, your body DOES NOT NEED refined carbs and sugar.  In fact, it needs you to stop eating them or at the very least, substantially reduce them.  Otherwise you make bad-bad cholesterol and if you keep doing it, you will have a heart attack and die (sorry no research to back that up conclusively).

And who wants that???

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As always, if anything I have written resonates with you, leave a comment.  Send me an email at [email protected] if you have any questions or would like more information about drinking ketones, making ketones or healthy eating.

I am here to serve! (I just won’t serve you dessert ? )

Follow me on Facebook: facebook.com/therealketojack/ and Instagram @ketojack

Jack Lauzon, B.Sc. Honours Physics, Health Educator

Additional info:

1.

The Study Heard ’Round the World:

Wilson, Jacob. The Ketogenic Bible: The Authoritative Guide to Ketosis (p. 28). Victory Belt Publishing

2

The Ketogenic Diet and Cholesterol:

https://www.ruled.me/the-ketogenic-diet-and-cholesterol/

3

Should you seek advanced cholesterol testing?

https://www.health.harvard.edu/womens-health/should-you-seek-advanced-cholesterol-testing-

4

Berkley Wellness:

http://www.berkeleywellness.com/healthy-eating/diet-weight-loss/article/cholesterol-size-matters

5

Dietary cholesterol from eggs increases plasma HDL cholesterol in overweight men consuming a carbohydrate-restricted diet

Mutungi, G., J. Ratliff, M. Puglisi, M. Torres-Gonzalez, U. Vaishnav, J. O. Leite, … and M. L. Fernandez. “Dietary cholesterol from eggs increases plasma HDL cholesterol in overweight men consuming a carbohydrate-restricted diet.” Journal of Nutrition 138, no. 2 (2008): 272–6.

Myth or Fact? 8 Health Beliefs Debunked

Every day we read something about health, diets and physical activity and when we go to the grocery store we are bombarded with labels (gluten free, lactose free, low sodium, low fat, etc…).  All those situations make us confused and we don’t know how to maintain a healthy and balanced lifestyle; Should I avoid carbs?  Should I do cardio every day?  Is it bad if I don’t choose a low fat yogurt?  To help you have a clearer picture  check out the following myth or fact statements!

Salads Are The Healthiest Option On The Menu

Well it is not as simple as that.  A salad at the restaurant may not be like your homemade salad… Usually they contain bacon, cheese, croutons, sweetened dried fruit and of course the bottled dressing.  They may actually contain the same amount of calories than a burger or a bowl of pasta.

Potatoes Are Unhealthy

They have been considered a bad carbohydrate for years.  However, potatoes with a protein and a healthy fat source make a healthy and nutritious meal.  They are also an excellent source for fiber, vitamins C and B6.

Brown Rice Is Better

Brown rice contains more fiber than white rice but it doesn’t mean you have to avoid white rice.  Rich in iron and folate, white rice could be a good option and both types of rice have health benefits.

Organic/Vegan/Gluten Free Food Are All Healthy

Organic chocolate, vegan cookies or gluten free crackers are still chocolate, cookies and crackers whatever the label.  They may have the same amount of sugar or fat as conventional versions.  The best way to choose a product is always to be a detective and check the nutrition label.  Click here to learn the truth about organic foods.

Egg Yolks Are Bad For You

Eggs (whole eggs) can be part of a balanced diet.  Latest research shows that they don’t actually contribute to high cholesterol and they contain vitamins A, D, E and K and omega-3 fats, biotin and vitamin B12 as well.

Cardio Is The Best Way To Lose Weight

Myth!  You don’t need to run 1h on the treadmill to lose weight! (you’re welcome – I know that some of you don’t like cardio…).  Sure cardio workouts help to create a calorie deficit (paired with a healthy diet) and we all know that’s essential to lose weight however, adding strength training could help lean out; maintaining lean muscle mass requires higher energy – that means you burn more calories at rest to keep it.

Feeling Sore Means You Had A Good Workout

Being sore is not necessarily a sign of a good workout.  Sometimes we feel muscles soreness after a new training, exercise or more intensity, because of a new stimulus.  Our body is simply preparing our muscles to do this activity again.

You Should Work Out Every Day

No, total myth!!!  You have to rest guys!  We have to give our body time to recover because without rest our muscles can’t rebuilt stronger. Over-training can also disrupt women’s menstrual cycle, cause sleep and mood problems.

With Internet, magazines, TV shows (and Monica your best friends who “knows” everything), it’s not easy to know which information is myth or fact.  That is why it’s important to talk with a healthcare professionals before making any lifestyle/diet changes and, because we all are different, what works for Monica (your best friend) may not work for you.

The #1 rule you should keep in mind is: Always listen to your body, s/he knows what’s good for you.  If you enjoyed this article check out True Heath – How Most Of Us Get It Wrong and Is It Time To Stop Eating Fruit?

Top 5 Natural Flu Busters!

It’s that time of year when the weather keeps changing with fluctuating outside temperatures.  When our immune systems tend to be more run down and can have a hard time fighting off colds and flu.  Thankfully, there are many natural, fun, and effective ways to support the immune system that can start in the comfort of your home.

On that note, here are my top 5 immune boosters for families!

Kick That Flu To The Curb With Vitamin D with K2

It is extremely difficult to get sufficient amounts of vitamin D naturally if you are living in a northern continent or colder climates.  This is no surprise, as Vitamin D deficiency affects almost 50-60 percent of the population worldwide.  So, it’s important to supplement!  Here are the vitamin D intake levels recommended for patients at risk for vitamin D deficiency:

Infants: 400–1,000 IU/day (Upper Limit: 2,000)
Children: 1 -18 years: 600-1,000 IUs/day (Upper limit 4,000)
Adults: 19 +: 1,500-2,000 IU’s/day (upper limit 10,000)

Vitamin K2 is the latest and greatest vitamin that aids vitamin D (Not to be taken if you are on a blood thinner).  Learn more about the importance of vitamin K2!  Click here to read – Calcium without Vitamin K2 is a Heart Breaker.

Essential Oils For Tubby Time

Adding 1-3 drops of an organic essential oil such as tea tree or eucalyptus while the tub is filling allows for the lungs and sinus to stay open and get rid of any stubborn mucus.  Have you heard of this miracle oil? You should be using it! Click here to learn more.

Coat That Throat!

Elderberry syrup ½ tsp/day taken as a tea or added to a shake, or on its own is a delicious way to ward off bacteria, even strep!

Tea Time

There are so many wonderful teas that help strengthen the immune system—my all-time favourite is gingerbread tea→2 inches of ginger chopped, 2 cinnamon sticks, and the rind and juice of 1 organic lemon.  Add these to 4 cups of water and simmer covered for 20 minutes.  Add 1 tsp of unpasteurized honey* to your mug for a warming lovely tea.

Soup It Up!

The collagen that is extracted from chicken or beef bones while making soup still stands as an important flu-fighter.  Use cooked bones and add to a slow cooker full of filtered water. Add lemon or lime juice (this helps extract the goodness of the bones).  Do this for 12-24 hours for the best soup stock.

Use 1 or all of these suggestions in rotation.  I strive to make soup 1/week, have the gingerbread tea 1/week and do the essential oil tubbies, elderberry and vitamin D/K daily.

*Avoid unpasteurized honey in anyone under the age of 1 years old.

Click, Immunity and you – How to boost your Immune System Naturally for long-term protection for further reading.