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!

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.

Trying To Conceive? Follow These Important Steps!

Trying to conceive?  Planning to start a family can be a lot of fun until months go by with no baby.  Sex can become more like a burdensome chore.  Relationships can become strained.  You may even feel betrayed by your own body.  However, consider this before you turn to fertility medicine which can be really hard on your body and quite expensive.

How To Conceive Naturally

There are some natural things you can try to get your body in the best shape possible to support a baby.  And, if you do end up needing fertility medicine, you will have a better chance of success.

This will be the first article in a series on how to conceive naturally.  We will cover:

• Getting the right tests
• Eating the right foods
• Supplements to consider
• Eliminating toxins
• Managing stress
• Healthy sperm
• Managing health challenges like obesity, endometriosis, PCOS, and fibroids

Get The Right Tests

When it takes a while to get pregnant, there are a few things to consider.  It could be that your thyroid is not working right, your hormones are out of whack, or you have a nutritional deficiency.  Testing can help you determine what next steps to take.

Cholesterol

• Your cholesterol should be over 150 mg/dl or 3.879 mmol/l.  Cholesterol is the building block on progesterone, the baby making hormone.  You need adequate cholesterol to conceive and maintain a healthy pregnancy.  Click here to learn The Myths About Cholesterol.

Full Thyroid Panel

• Get a full thyroid panel (not just a TSH) with antibodies.  You want to ensure you don’t have Hashimoto’s, an autoimmune thyroid condition that often gets diagnosed as depression or anxiety.  A full panel will help to determine what kind, if any, thyroid issue you might have.  Thyroid hormones are essential for a healthy pregnancy so you want to make sure you are taking proper care of the thyroid gland.  A TSH by itself is not very useful as TSH can be normal in many thyroid conditions.

Iodine Loading Test

• See if you are deficient in iodine.  This is a common problem with endometriosis, fibroids, and polycystic ovarian syndrome (PCOS).  Iodine deficiency is very common because we don’t consume adequate amounts unless we are eating sea vegetables and seafood.  This is a urine test, not a blood test.  You want a score of 90% or better.  Click here to read how This One Urine Test Could Save Your Life!

Check Estrogen, Progesterone & Testosterone

• A very common hormone issue is estrogen dominance.  You may actually have normal values for both estrogen and progesterone, but they may not be balanced well.  This can hinder fertility.  Excess testosterone can also interfere with conception and is common in PCOS.  Click here to read my article on how Get Your Body Ready For A Baby.

These tests will give you a good picture of what could be preventing a pregnancy.  Once you know what is going on, you can take the right steps to solve the problem and enhance your chances of getting pregnant.

For more information, Click here download my free Baby-Ready Body guide or click here to visit my website .

Get Your Body Ready For A Baby

We have headed into a new year where anything is possible!  We can leave behind all the things that didn’t go the way we wanted them to and move forward with a fresh outlook.  This is especially true if you’ve been struggling to conceive.  Let the struggle of the past year go, take a deep breath, and look forward to the possibilities of the new year just beginning.

If you want the best chances of getting pregnant in 2019, put BABY into practice:

B: Boost Your Cholesterol

Most of us have heard all our lives that we need to lower our cholesterol, but that is not a good idea, especially if you want to get pregnant and carry a baby to term.  Contrary to popular belief, cholesterol is good for you. It is the building block of hormones like progesterone, the baby making hormone.  Without progesterone it is difficult to get pregnant and stay pregnant.  Without cholesterol, you can’t make progesterone, click here to learn more!

Action steps:

  1. Have your doctor check your cholesterol levels.
  2. Add cholesterol rich foods to your diet such as eggs, liver, butter, and full fat dairy (just don’t use ultra-pasteurized dairy).

A: Assess Your Iodine Levels

Iodine is important for thyroid hormones which you need for a healthy pregnancy.  Thyroid hormones support nearly every cell in the body including the central nervous system and developing brain of a fetus.  If a mother is deficient in iodine it can affect the IQ and brain function of the baby.  Iodine deficiency can also be a factor in fibroids, endometriosis and polycystic ovarian syndrome.  For more information, click here to read iodine-friend or foe.

Action steps:

  1. Ask your doctor for an iodine loading test.  This is a urine test, not a blood test. You can also order a test yourself by clicking here.
  2. Eat iodine rich foods like seaweed, shellfish, fish, and full fat diary.  An easy way to start is to sprinkle kelp flakes on foods.  Supplements may be needed but it is best to work with a knowledgeable physician when taking iodine supplements.

B: Banish The Toxins

We are exposed to numerous toxins from food, plastic, personal care products, cleaning products, weed killer, fire retardant clothing…the list is endless.  The problem with all these toxins is that many are endocrine disruptors which means they mess up your hormones which can make it difficult to get pregnant.  It may take a while to banish them all so the important thing is to just start somewhere.

Action steps:

  1. Click here for my free getting started guide to eliminating toxins in skincare products and food.
  2. Get a copy of The Switch Diet available on Amazon for a more detailed step by step guide.

Y: Yield To A Time Out

Stress is something we all face, but if we don’t manage it well, it can derail our best efforts to get pregnant.  Stress can come from relationships, finances, our to-do list, and even from our own unmet desires.  It’s good to take a time out periodically to get a new perspective, recharge, and let go.

Action steps:

  1. Schedule some time every day to relax, breathe, and meditate.  Click here to learn more about the benefits of meditation.
  2. Look at your schedule.  Is there anything you can say no to?
  3. Take a break from scheduling (sex) and tracking (cycles) if it’s creating tension in your relationship.
  4. Do something fun every day.

If you remember BABY, you’ll be well on your way to a healthy pregnancy.  If you’d like more support on your journey to becoming a mom, click here to join or get more details about my Baby-Ready Body Academy which will be open for enrollment on January 20th.

Prenatal Tips To Stay Healthy During Flu Season

Flu season is in full swing but being pregnant or trying to get pregnant can make it more difficult to stay healthy.  Here are some prenatal tips you can do to stay healthy without harming your baby or reducing your chances of getting pregnant.

Limit Sugar

Sugar weakens the immune system which makes it more difficult for you to fend off an infection. Sugar also increases insulin which affects hormones that support a healthy pregnancy. Cut added sugar to 2 Tbsp or less per day. Try more nutritive sweeteners like honey, molasses, maple syrup, or coconut sugar, and remember you don’t have to eat the whole thing. If you need a dessert, try berries with whipped cream (not Cool Whip) or cut up some apples or pears and cook them in some butter with cinnamon and ginger.  Are you singing the sugar blues? Click here to learn more.

Try NAC

N-acetyl-cysteine (NAC) is safe for pregnancy and may even help you get pregnant and carry a baby to term. It also supports glutathione production, the master antioxidant in the body, respiratory health, and it inhibits the replication of viruses so it can be quite handy during cold and flu season.

Get Adequate Sleep

Shoot for 7-8 hours every night to boost your immune system and support healthy hormones.  Try to get to bed at the same time every night and wake up at the same time every morning.  The more sleep you get before midnight, the better.  Click here for our top ten tricks to get the best sleep ever!

Take Vitamin C

Vitamin C not only supports a healthy immune system, it also helps you absorb iron and produce progesterone which supports a healthy pregnancy. It’s great for men, too, as it keeps sperm healthy and mobile. It’s easy to tell if you are taking too much C. If you have diarrhea, cut back on your dose.

Get Some D

The best source of vitamin D is sunlight but that can be difficult to get during cold and flu season.  Vitamin D is only found in animal foods like fatty fish, dairy fat, liver, and egg yolks so be sure to include those foods in your diet.  You can also take supplements.  When taking vitamin D, it is also good to take vitamin A (not beta carotene) and vitamin K2.  You want to limit vitamin A to 5000 IU daily. These three nutrients work together and prevent toxicity.  Vitamin D supports a healthy immune system and can reduce complications from pregnancy like gestational diabetes and preterm birth.  Healthy vitamin D stores can also help you get pregnant.  Click here to learn more about the importance of K2.

You can get through cold and flu season with a healthy diet, adequate sleep, and a few key supplements.  Also, don’t forget to move every day, take a walk, swim, do some yoga or even some gardening; just move instead of sitting all day.  Click here for more information on prenatal yoga.

If you are struggling to conceive or thinking about IVF, I am launching Fruitful: 12
Weeks To A Baby-ready Body in January 2019.  Click here if you’d like more information.

 

 

 

 

 

 

 

 

 

 

 

Scientific Key To Anti-Aging

supplement

Years ago, I found myself in the company of intellectuals having breakfast on the outskirts of New York.  During our meal, I noticed one of my colleagues pleading with a friend to take this ‘special supplement’ to help with his health.  This is a very familiar scenario for many health professionals.  Dealing with the outrageous claims made by some supplement companies is, dare I say, a problem.  Firstly, you don’t want to give people false hope when they are in crisis mode requiring medical attention.  Secondly, some claims are just outright false or at the very least misleading.  However, this was a person with a PhD from a very prominent university in America, so I continued to listen.

The term “cellular repair” kept coming up.  After realizing she had been using the supplement herself, I couldn’t help but think that anti-aging could be affiliated as one of the effects of this supplement.  From all the years I’ve known her, I would definitely describe her appearance as a person who hadn’t aged in decades.

I was interested in learning more about this wonder supplement.  Therefore, I began to look into the contents and research behind its claims.  In short, what I came across was intriguing.

The Role Of NAD+ And Sirtuins

Researchers have demonstrated that cellular health is dependent on two things: A coenzyme called nicotinamide adenine dinucleotide (NAD+).  And proteins called sirtuins that are dependent on NAD+.

Nicotinamide adenine dinucleotide is a vital coenzyme that exists in all of your cells.  It ensure that your cells function properly.  A coenzyme is like a “helper” molecule.  It binds to other enzymes to help cause reactions at the molecular level (3).  The supply of NAD+ in the body is critical in supporting our health.  Also, it plays an important role in processes like DNA repair.  NAD+ is also used for the following processes and mechanisms:

– Energy production (ATP)
– Chromosome Stability
– Immune Cell Signaling
– Energy Enzyme Activity
– Brain Health
– Longevity

During the aging process, NAD+ levels drop dramatically.  Sirtuins are proteins that depend on NAD+ levels to function.  Sirtuins have been implicated in influencing a wide range of cellular processes.  Examples include anti aging, inflammation, stress resistance, energy efficiency and alertness.  Furthermore, it can also control or influence circadian rhythms and mitochondria (1).  Too sciency right?  Let’s just say, sirtuins are very important proteins.  Regardless if you have a scientific background or not, it’s important that we all try to understand a little more about the chemicals that we put on and in our bodies.  So many of use potentially harmful chemicals without giving it a second thought especially when it comes to the fight against aging.  Click here to learn more about what chemicals are you putting on your face.

Important Discoveries

During an e-mail exchange with the company that produces the supplement, they revealed to me that “there are two notable discoveries worth mentioning.  During the year 2000, it was demonstrated that many critical cellular metabolic processes are NAD+-dependent.  However, in 2013, it was demonstrated that declining NAD+ levels, leading to poor mitochondrial and cellular health, could be reversed.”

Wait what?  The reason we age and eventually die is because mitochondria fail to repair, and our cells die (4).  If research has demonstrated that this process can be reversed, could we theoretically live forever or at least longer?

“Based on these findings, researchers were able to pinpoint natural compounds that help our cells to produce NAD+ and stimulate sirtuin activity at a level we once had.  This supplement is targeting your cellular health to ensure they have what they need to continue to function at an optimal level of health.”

Well that seems promising doesn’t it?  In reality that’s what all this really is, a start with promising test results.  Clinical trials are mostly conducted by the company’s own research scientists own bias may be a factor when interpreting these results.

Clinical Trial Results

The company directed me to their website to read about the results.  Their first full-scale double blind, placebo-controlled, clinical trial (the gold standard of drug testing).  Conducted throughout 2016, the results of the study showed that in participants taking the recommended dose of this supplement, NAD+ levels increased from baseline in whole blood by an average of 40%.  This at four weeks and maintained that increase for the duration of the trial.  Forty percent is a significant increase and deserves further investigation.

It’s important to note that a majority of the studies on NAD+ demonstrating positive outcomes like improved muscle function, DNA damage repair, and cognitive function were tested on mice and worms.  They have yet to look at similar effects in humans.  So at best, the results show the potential for significant benefits in humans.

Another thing to note is that you may not necessarily feel the benefits of adequate NAD+ levels in the body.  This because it is hard to feel your cells repairing accumulated damage. However, if what this supplement claims to do is true, it is equally important to recognize the benefits derived at a cellular level.  Even if they don’t manifest themselves in a way that we can feel and see. The same can be said for stem cell therapy, another regenerative treatment that aims to turn back the clock. These treatments, like NAD+, work at the cellular level to repair damage and support energy levels to help you look and feel younger. For further information about Myths vs Reality when it comes to anti-aging supplements click here Click here for further information about Myths vs Reality when it comes to anti-aging supplements.

Sources:

1. HTTPS://EN.WIKIPEDIA.ORG/WIKI/SIRTUIN
2. PREYAT N, LEO O (MAY 2013). “SIRTUIN DEACYLASES: A MOLECULAR LINK BETWEEN METABOLISM AND IMMUNITY”. JOURNAL OF LEUKOCYTE BIOLOGY. 93 (5): 669–80.
3. HTTPS://WWW.ELYSIUMHEALTH.COM/EN-US/KNOWLEDGE/SCIENCE-101/EVERYTHING-YOU-NEED-TO-KNOW-ABOUT-NICOTINAMIDE-ADENINE-DINUCLEOTIDE-NAD
4. J CLIN INVEST. 2013 MAR 1; 123(3): 951–957. PUBLISHED ONLINE 2013 MAR 1. DOI: 10.1172/JCI64125

#Relationshipgoals

relationship goals

When is the last time that you sat down with your spouse and discussed your relationship goals?

The hashtag #relationshipgoals is running rampant on social media showcasing photos of celebrity couples that people are idolizing over. Maybe the man in the picture is opening the door for his partner or a couple is working out together or maybe they are cuddled up watching a movie.

Basically these photos are a snapshot of what their reality truly is. The use of a hashtag by no means equates to the truth or reality. In some cases, I would like to imagine that their relationship is meaningful and fulfilling, but in others, unfortunately it is likely a cry for attention.

When we first enter a new relationship, things tend to be all warm and fuzzy. You are getting to know your partner and you are intrigued by their goals and desires in life. As the relationship progresses and life starts to take over, we can become less focused on our partner’s goals and needs.

We become focused on work, our social lives, children, and other commitments and we stop being as attentive or focused on healthy relationship communication. It is crucially important for any longterm relationship to re-examine the goals of each person and communicate ways in which those goals can be achieved.

We need to be our partner’s biggest fan and support system in life. Learning how you can support them in the various aspects of their life will strengthen the bond that you have with your spouse. If you have children, it will also set an incredible example of how love can be shown in so many different ways in a relationship.

My advice is to set up a regularly scheduled date with your spouse to discuss your relationship and create a safe space where both people feel that they can be open and honest about how they are feeling. This is the perfect time to discuss issues that may have arisen or it could be a time to put in place a plan for the future.

Remember that one of the keys to a successful conversation with you spouse is to listen with an open mind and heart. Refrain from being critical or judgmental if what your spouse is communicating isn’t what you are expecting or wanting to hear. Finally, ask your partner how you can help them to achieve their goals. It could be something as simple as taking on more responsibilities at home to allow your spouse to go to a weekly exercise class or it could be finding ways to save money to go on a vacation that you have both been wanting to take. 

Every conversation that you have with your spouse will and should be different. Our #relationshipgoals change as we grow and develop as people and they should never be compared to the standard that social media tries to impose upon us. Every relationship is unique and should be celebrated for the love that it brings to the world.

Are you Addicted to Caffeine? How to Detox without Withdrawals

Are You Addicted to Caffeine?

Do you stumble out of bed and head straight to your coffee pot? Do you even have a timer set so it’s ready and waiting for you?

Do you need a little pick-me-up mid morning and hit the Tim Hortons drive thru?

Or mid-afternoon, do you find yourself reaching for a soda (or worse, an energy drink) to give you enough energy to get you through the rest of your day?

These are some not-too-subtle signs that your body is relying on caffeine as an energy source – both physically and mentally.

Caffeine can wreak havoc on your adrenal system and depending on the source of your caffeine, can affect your cardiovascular system and digestion, not to mention your sleep habits.

You may also know it’s time to curb your intake of caffeine if you notice…

• you need more and more to feel its effects
• your consumption levels are ever increasing
• you are starting to notice that your nerves are jumpy or you are not feeling like yourself
• you feel fluttering in your chest or differences in your breathing
• extra urination and symptoms of dehydration
• if you have a headache or other uncomfortable symptoms if you don’t have caffeine

So how do you reduce or eliminate your intake of caffeine without serious withdrawals?

Everyone’s body reacts differently when they come off of caffeine. As it is classified as a drug,  it is important to treat this as a serious issue and make sure your withdrawal is limited and your transition out of its clutches is gentle.

Some people may decide to go cold turkey, but that definitely tends to cause headaches and other terrible symptoms that may leave you out of commission for up to 3 or 4 days.

It would be best to slowly reduce your intake until you either bring it back down to a more controllable level or remove it from your life altogether.

For the first week, reduce your consumption by 25%. So if you’re having 4 coffees (or whatever your caffeine source is) per day, try to have just 3. Do this for a week and notice any changes.

For the second week, again reduce your consumption by 25% – so just have 2 coffees per day.

And for the third week, reduce another 25% and have just 1 coffee per day.

For the fourth week, you can continue to reduce your intake by having a coffee every other day or if you feel like you are back in control, one per day is a much better amount.

Be sure to supplement your eliminated cup of coffee with another liquid – either warm water with cinnamon and lemon squeezed into it or a caffeine-free tea, so you do not feel deprived of the relaxation of enjoying something warm in your hands that tastes lovely and feels comforting.

While you are making this major life change, it is incredibly important to support your body with added vitamins and nutrients during this time.

Load up on the plant based meals and add as many extra fruit and vegetables into your day as you can. This will help to rebuild your body and support your reduced caffeine intake by offering a real energy source. If your body is fed properly with abundant sources of real nutrition, it will stop craving external energy sources, such as caffeine to get your through the day.

If you have any questions about reducing your caffeine intake and supporting your body through this change, talk to your natural health practitioner.