kate Daugherty functional wellness
An Influencer's Perspective on Clean Beauty

An Influencer’s Perspective on Clean Beauty: And Her Top Products

February 6, 2022

Guest Post by Lauren Miller Clean Beauty products changed my life. Here’s my perspective and my top recommended products… I was treated to the dreamiest facial last week and the esthetician told me that I had great skin elasticity and wonderful skin tone with no hyperpigmentation. Good thing I was already laying down or I probably would have fallen over, because I have never in my life  heard a compliment so good, especially from a professional! I walked out of there glowing both on the outside, and the inside. You see, this wasn’t always the case. In fact, my skin was something that I always struggled with. I had acne most of my life. I still remember being called “sideburns” in the 7th grade because my acne was so bad.  At 24, I was diagnosed with PCOS and that is when my low-tox journey began. I started learning about ingredients in both food, and in the products I was using. I started managing my hormones by seeing functional medicine practitioners and nutrition specialists, and swapping my skincare and makeup for clean beauty products.  It wasn’t an easy switch for me. I’ve been wearing makeup since 7th grade and grew up in the generation that used alcohol as a toner and didn’t think my face was clean unless I used harsh, beaded cleansers that smelled like strawberries. Intense acne treatment was prescribed left and right, but it was not an option for me– especially once I learned about the side effects, impact on hormones, and ingredients. Man, did I have a lot to learn—and still do.  Why The Beauty Industry Needs A Revamp: While on this journey, I learned that the beauty industry is one of the most unregulated industries. It literally allows toxic chemicals and endocrine disruptors to be used in the products that we use on a daily basis. The United States only bans 30 ingredients in cosmetics, compared to Europe who bans 1300. Clearly, this isn’t okay- we all deserve better. Enter: Beautycounter. A company whose mission is to get safer products into the hands of everyone. Beautycounter bans over 1800 harmful or questionable ingredients in their products. Beautycounter products are ethically sourced and USA made. They are sustainable, a certified B-Corp, Leaping Bunny certified, and high-performing. Beautycounter triple screens every ingredient to test for heavy metal contamination and toxicity. The best part? They are a company that advocates to change beauty laws at both the state and federal level in the United States and Canada.  We are exposed to hundreds of toxic ingredients from our personal care and beauty products daily. Women use an average of 12 products a day, exposing themselves to 168 different chemicals before walking out the door in the morning, while men are exposed to an average of 85 from their products (Environmental Working Group, 2015). Currently, there’s an overwhelming burden of hormone-altering cosmetics for teen girls. I’m so grateful the idea of “clean” is starting to trend more and more. I have been able to squash my own notion that “clean” doesn’t perform because I have completely transformed my skin with clean products. Trust me, I am far from perfect, but this was without a doubt a change I needed to make. Here are my Top 5 Must-Have Beautycounter products: Counter+ Overnight Resurfacing Peel: Hands-down the product that has probably transformed my skin the most, getting rid of dullness and welcoming the “glow”. It’s a leave-on multi-acid AHA/BHA peel that improves skin texture and boosts clarity without over-drying or irritation. Countertime Collection: This collection is designed to visibly firm, brighten, and plump the skin. Hello, aging gracefully! Beautycounter coined the “Retinatural Complex” by combining two of the most powerhouse plant-based ingredients: Bakuchiol and Swiss Alpine Rose. Bakuchiol has been shown to provide skincare results that are comparable to retinol, without the harmful side effects. Swiss Alpine Rose boosts the skin’s antioxidant defense. It’s truly never too early to set your skin up for aging well! All-Bright C Serum: If the fact that this smells like a golden-milk latte isn’t enough, then the results will be! Vitamin C is all the craze now, but the problem is that most Vitamin C serums are made with unstable forms. With an ultra-potent 10% blend of two forms of Vitamin C, this serum instantly brightens, helps to reduce the appearance of dark spots, while turmeric and camu-camu protect against new ones and environmental stressors. Combine with the Resurfacing Peel, and you have a game-changing duo.  Skin-Twin Featherweight Foundation: I never thought it was possible to find a foundation that was clean, and also covered well without making my skin look “cakey”. But this breathable, buildable formula packed with hyaluronic acid not only does the makeup job, but it provides skincare while wearing it to visibly plump the skin. It’s weightless, long-wearing, provides hydration, and comes in 18 beautiful shades.  Countersun Daily Sheer Defense (SPF 25): Yes, it’s reef-friendly! It’s formulated with non-nano zinc oxide to protect against UVA, UVB, and HEV blue light rays while leaving no chalky whitecase. It’s lightweight, and packed with antioxidants to protect the skin from pollution, while also supporting the skin’s moisture barrier. >>Click Here to Shop Lauren’s Clean Beauty Recommendations<< Clean Beauty is a GAME CHANGER It’s never too late to start taking care of your skin. Transforming your skin starts on the inside, followed by good skincare. You no longer have to sacrifice quality to get the results you want with clean products. So eat the nourishing foods, drink all the water, and start swapping your products if you haven’t already. Little by little you can reduce your toxic load, while also taking care of your skin.  For a great free resource, check out the Environmental Working Group. It’s easy and does the research for you. Want a personalized skincare and clean beauty consultation? Reach out to me on Instagram!   Related: The Hormone Healing Diet Clean Beauty New Customer Offer: Did you know NEW Beautycounter customers get

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Recipe Packs Curated by Functional Nutritionist Kate Daugherty

Introducing: Recipe Packs!

January 31, 2022

It’s one of my life goals to write a cookbook. And one day I will. It’ll be filled with enough background research to make your head swim, pretty charts describing how digestion really works, and all kinds of food science. That’s my jam. PLUS, you can count on aesthetic food photos. I get so much joy out of flipping through cookbooks with amazing food photography. OK, enough dreaming about the future and back to reality. In the meantime, I know what you probably REALLY care about is fresh ideas that make cooking at home easy. We’re in an interesting time where more and more we’re eating at home, and it’s about time to level-up your kitchen creativity! So, I’ve put together RECIPE PACKS. This is a curated collection of recipes (and a minor amount of background science) to give you some new inspiration for healthy at-home cooking. Choose your ‘style’ and start to incorporate a few new things- plant-based, low-carb, entertaining, 5-ingredient, lunch prep, family dinner, or cooking for one!   What’s Inside: Each recipe pack starts out with some basic science on WHY certain ingredients are included (or excluded). I give you a few tips for making the most of recipes (like swapping out ingredients, utilizing leftovers, and planning ahead). The Recipe Packs have 30 recipes. For each recipe, you’ll find a high-definition photo (like I said, aesthetics are important!), Ingredient List, Instructions, Notes on substitutions, AND nutrition facts per serving.   I’ve also included a bonus Weekly Meal Planner to help you create a personalized eating strategy. The Recipe Pack PDF is designed to be a self-directed exploration of new recipes. ((If you’d prefer a personalized meal plan and recipe pack according to your preferences, allergies, or intolerances- Reach out to Kate!)) SHOP RECIPE PACKS: SERVING SIZE CUSTOMIZATION: RECIPE PACKS One challenge I’m meeting is clients who are cooking for one OR cooking for a family. So often, recipes are written in 2-4 servings. What happens when you’re alone and DON’T want the same meal four times?? What happens when you’re a family of six?? –> Enter: Serving Size Customization. My “Cooking for One” and my “Family Meals” Recipe Packs allow you to change serving sizes in each individual recipe depending on your need. Using the Recipe Pack software, you’ll log in and toggle servings from one all the way up to 25! Here’s a quick video demonstration: More Details: Which Recipe Pack is Right for You? Family Meals Recipe Pack This collection is made for cooking for a group. You’ll find a number of slow cooker, pressure cooker, and one-pan meals that require low-effort to feed a crowd. I’ve included various proteins including chicken, beef, shrimp, and vegetarian options. There’s always the option to swap out a protein for one you enjoy (or add meat to vegetarian meals)! — CLICK HERE TO VIEW. Cooking for One Recipe Pack This collection is largely gluten-free, dairy-free recipes that work well in one-serving. You’ll find various omnivore and vegetarian options. I’ve also included a couple sweet treats and snacks. — CLICK HERE TO VIEW. 5-Ingredient Recipe Pack All 30 recipes in the 5-Ingredient Recipe Pack are made with 5-ingredients or less. Think healthy eating has to be complicated? THIS is my response. These recipes revel in simplicity but still deliver on satisfaction and flavor. This recipe book includes healthy breakfasts, lunches, dinners, and snacks. — CLICK HERE TO VIEW. Lunch Prep Recipe Pack On the weekday lunch prep grind? Here’s a collection of 30 recipes that are ideal for making in advance and eating as leftovers. This recipe pack includes omnivore and plant-based options to fit your goals. Recipes include salads, bakes, and bowls that stand-up to weekday lunch prep. — CLICK HERE TO VIEW. Entertaining Recipe Pack If you’re looking for ideas for finger foods, appetizers, dips and spreads that make for a fun gathering: this recipe pack is for you. Recipes range on the sweet to savory spectrum. Plus, I’ve included a ‘quick swaps’ guide for navigating food sensitivities with a crowd. ((Hint: always have fresh cut veggies in your spread)) — CLICK HERE TO VIEW. Low-Carb Recipe Pack Keto lovers check in. The low-carb recipe pack is ketogenic-diet friendly and leans into ‘clean’ keto. You won’t find bacon-wrapped deep fried butter in this PDF. Instead, I use healthy fats, animal proteins, and minimal dairy to hit the high-fat requirements of the low-carb approach. This collection includes breakfast, lunch, dinner and snack options. — CLICK HERE TO VIEW. Got other ideas for a Recipe Collection: Let me know!  I’m open to new ideas and suggestions to build the library of resources FOR YOU. If there’s a specific niche or diet you’d like to see a recipe collection for, send me an email. If more in-depth science and meal planning is what you need, check out my Therapeutic Diet Guides. Want to work with a functional nutritionist to personalize your diet? Struggling with hormone imbalance, IBS, weight gain, mood changes? Let’s look at FOOD FIRST. Read more about Functional Nutrition at The Facility here. Click here to schedule a free 15 minute phone consult with Kate!

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AIP Sweet Potato Pudding Bowl

AIP Sweet Potato Pudding: A Perfect Grain-Free Breakfast

January 29, 2022

Sweet Potato Pudding is like a dessert that you can eat any time of day. If I could, I would eat my Aunt KK’s Sweet Potato Pie at every meal; but this is a healthy alternative that almost hits the mark. If you’ve never had KK’s pie, you’ll think this is amazing. I actually need to give recipe credit to Dr. Mitchell Rasmussen, DC. He started making this pudding as a easy filling snack that is high in nutrients, high in healthy fats, and lasts a few days. It’s really perfect for that- make a batch, split it up into glass jars, and enjoy over several days. You can mix it up with toppings. That’s the real magic. Plus, it’s delicious warm as a grain-free porridge (AIP friendly) stand-in -or- chilled as a sweet potato pudding bowl. Try it out and let me know your favorite style. Related: AIP-Lemon Coconut Balls If you’re looking for an effortless, blend-and-serve type of recipe- here it is. Sweet Potato Pudding comes together quickly: with super-clean ingredients that keep you feeling your best.  This is my simple, go-to base ingredient list: -One large sweet potato – Baked (do it quick in an AirFryer or Instant Pot) –Coconut Milk, canned -Maple Syrup, or Liquid Stevia (optional) -Sprinkle of Sea Salt (Maldon is the beeest!) When it comes to toppings, let your imagination run! You could do seeds, nuts, coconut flakes, nut-free granola, cacao nibs, nut or seed butters, or even fresh fruit. If you prefer it on the savory side, leave out the sweetener and add chili flakes! My go-to combo is chia seeds and coconut flakes. Mix it up day-to-day to keep your leftovers from feeling boring. Make an Easy, Quick Breakfast or Snack with Sweet Potato Pudding! If you want to make it a balanced breakfast, add a scoop of protein. Then you’ll have a complete trifecta of macronutrients including slow-digesting carbohydrates, healthy fats, and bioavailable protein. Learn how to choose a protein powder here. My favorite coconut milk is by Thrive Market. I love the simplicity of their ingredients (no fillers, preservatives, or gums). And it’s cheaper. I always stock up in my Thrive Market boxes! Behind the Scenes of Sweet Potato Pudding: You May Also Like: Oat Milk Blueberry Chia Pudding Gluten-Free Oat and Almond Bread Shop This Article: DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

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8 Small Steps to Improve Your Fertility Naturally

January 26, 2022

If you’re a woman with a goal of having babies, fertility is probably on your mind. Sometimes it isn’t until you’ve been trying; but these small steps to improve your fertility naturally are things you can put into practice now.  Infertility affects 7.4 million women in the U.S. The good news is that with lifestyle and nutrition changes, you can help tip the odds of getting pregnant in your favor.  Here are 8 small steps for improving fertility naturally while also boosting your overall well-being.  1 – Set a Consistent Bedtime Sleep is underrated as a tenet of wellness. When trying to conceive, getting good sleep is essential. When we are not sleeping well, our body tends to be in a chronic inflammatory state that can interrupt normal hormone rhythms. If the sympathetic (fight or flight) nervous system is in overdrive we are ill-suited for reproduction! Think about it.. if you are chronically stressed your body is NOT primed to grow and nourish a baby. To begin improving sleep habits, simply holding yourself to a consistent bedtime can be an easy first step.  2 – Move Everyday Daily movement doesn’t have to be a structured gym routine. It can be as simple as adding more steps to your day by parking farther away. Or, it can be mindful stretching while relaxing and watching TV. Regular movement increases your metabolism, decreases your stress hormones, and puts you in a better state for improving fertility naturally.  3 – Nourish Your Mind This goes back to stress relief and minimizing the impact on hormones. Trying to conceive can be a stressful process if you’re not seeing results. Take a step back and ground yourself with inspiration from books, podcasts, or journaling. Not sure where to start? Kristen Milliron, LCSW, shares her tips for starting a journaling practice here.  4 – Cook at Home The best way to ensure the quality of the food you’re eating is to prepare it yourself at home. You can choose anti-inflammatory cooking oils, organic vegetables, and grass-fed or wild-caught proteins. An excellent diet for improving fertility naturally is one filled with colorful, nutrient-dense foods high in protein, fiber, and healthy fats.  5 – Decrease To-Dos We live in a go-go-go world where everyone pulls us in different directions. Learn to say “no”. By decreasing the growing list of to-dos you give yourself time to slow down and focus on YOU. (And your partner!) If you’re over-stimulated you can enter that constant fight-or-flight state that diminishes inherent reproductive drive.  6 – Track your Cycle As a starting point, tracking your cycle is so powerful for understanding your own body. You’ll learn WHEN ovulation is actually happening, the length of your luteal and follicular phases, and when pre-menstrual or ovulation symptoms show up. More data gives you actionable steps for improving fertility naturally. Learn how to track your cycle here.  Related: Dietary Fiber: Understanding Soluble vs Insoluble Fiber 7 – Evaluate Nutrients Low-nutrient status can affect your ability to get pregnant. For an optimal environment to reproduce, it’s a good idea to check how well you’re digesting and absorbing vitamins and nutrients in your diet. Some of the key nutrients for fertility include Folate, Zinc, B-Vitamins, Omega-3s, and Magnesium. A functional lab test like the Metabolomix+ by Genova is a comprehensive look at your internal biochemistry. Schedule a consult with me to discuss functional lab testing.  8 – Hydrate More water = better digestion, better detoxification, and overall better health. Aim to drink half your body weight in ounces. If drinking plain water is challenging, add electrolytes like Ultima or LMNT. Dehydration has a major affect on most of the processes in our body, and is ‘low-hanging fruit’ for improving fertility naturally with little effort. If it’s overwhelming to commit to ALL 8 steps, choose one or two things to start to improve your fertility naturally. Over time, implement more until you get yourself into an optimal state for baby making (and growing!).  Free Managing Stress & Anxiety Cookbook: Want 20 recipes to manage stress & anxiety? Click here to get Kate’s Stress&Anxiety Cookbook that includes recipes that supply adequate magnesium, B6, iron, and fiber!  Want to work with a functional nutritionist to personalize your diet? Struggling with hormone imbalance, IBS, weight gain, mood changes? Let’s look at FOOD FIRST. Read more about Functional Nutrition at The Facility here. CLICK HERE to schedule a FREE 15-Minute Nutrition Consult with Kate to determine your best course of action!

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Food Swaps for Clear Skin - Acne Triggers

5 Simple Food Swaps for Clear Skin

January 22, 2022

It’s so frustrating to deal with acne, especially as an adult. Trust me, I’ve been there. You think you’re doing everything right with a cleansing regimen and minimal makeup, but those pesky bumps are still popping up.  Often, skin issues aren’t solved with merely topical solutions. We have to start on the INSIDE. What are you putting in your body (intentionally or unintentionally) that could be contributing to acne?  The gold standard for addressing food sensitivities is a full-blown Elimination Diet. You’ll systematically take away common trigger foods and slowly add them back in to watch for reoccurrence of symptoms. It takes time, but it’s worth the investigation.  If you’re short on time or not quite ready to commit to an Elimination Diet, here are a few simple food swaps for clear skin.  Related: Mindful Eating: Finding a Healthy Relationship with Food 5 Simple Food Swaps for Clear Skin… 1 – Swap Dairy Milk for Oat Milk There are a number of potential triggers in dairy including lactose (a milk sugar) and whey or casein protein (the two main proteins). Cow’s milk can spike blood sugar and insulin levels, increasing inflammation in the body. Commercial dairy products potentially contain added hormones that encourage sebum production.  Instead, choose a non-dairy substitute like coconut milk or oat milk. Be careful to choose an unsweetened option with no added oils! As good as it may taste, the extra sugar is also linked to acne.  <<Kate’s Fave: Click here to learn about Willa’s Oat Milk>> 2 – Swap Soy for Legumes Soy contains a high amount of inflammatory omega-6 fats. These fats increase redness and swelling, and can cause hormone imbalance when consumed in excess. Read ingredient lists carefully, as soy is hidden in so many processed food products!  For a better plant-based protein, choose legumes or lentils. Chickpeas are one of my favorites- packed with fiber, protein, and vitamins. Plus, they are super versatile for sweet and savory dishes alike. ((Here’s my go-to hummus recipe)) 3 – Swap Coffee for Tea Most conventional coffee is contaminated with mycotoxin (a mold that grows on beans). When our liver encounters this toxin, it must work on detoxifying it first, leaving you vulnerable to recirculation of other toxins and hormones. Further, caffeine can take a toll on our adrenal glands (and increase stress hormone). More cortisol = more inflammation.  For a healthy warm drink, try matcha or green tea. The epi-gallo-catechin-gallate (EGCG) in green tea is a powerful antioxidant and phytonutrient. >>Skip The Rest and Check out The ELIMINATION DIET GUIDE<< 4 – Swap Peanut Butter for Seeds Hold your horses, I know this is a tough one. Peanuts contain a high amount of the same inflammatory omega-6 oils as soy. Further, many commercial peanut butters are made with hydrogenated oils like corn, safflower, or soybean. A better option for clear skin is a seed-based butter like Sunflower Butter.  Always look for seed butters that contain very simple ingredients: just seeds, no oils, no sugar! My favorite is from Thrive Market.  5 – Swap Sugar for Stevia, Honey, or Maple Syrup. High sugar consumption is linked to a number of diseases. If you’re dealing with acne, this is one of the first foods to completely eliminate from your diet. Refined sugar is pro-inflammatory and increases the likelihood of outward manifestations of inflammation (read: acne).  If you have a sweet tooth, enjoy the natural sweetness of fruits. In my opinion, a medjool date stuffed with sunflower butter and sprinkled with sea salt tastes better and more satisfying than a candy bar.  For drinks like coffee and tea, I use liquid stevia. Natural sweeteners like honey and maple syrup are also a better-for-you choice for your skin health.  Ultimately, it’s clear (pun intended) that skin health starts from the inside out. The food we eat literally becomes us: so what are you choosing to be made of? Always, a nutrient-dense diet with plenty of fiber, colorful vegetables, and adequate protein is the foundation. From there, begin to explore what foods might be triggering symptoms using an Elimination Diet or Simple Food Swaps for clear skin.  You May Also Like : Top Three Foods to Avoid with Leaky Gut Want a diet plan for clear skin health that puts all these food swaps in place? CLICK HERE to get my skin health diet for free!  >>Download a sample recipe here: Creamy Blueberry Smoothie<< Make a few simple swaps and see how clear skin starts from the inside! You can save even more time (and money) by shopping pantry staples with Thrive Market! You May Also Like: Mindful Eating: Finding a Healthy Mindset with Food What Is the Carnivore Diet? Shop My Faves: DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

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Carrot Cake Stuffed Date

Carrot Cake Stuffed Dates: A Quick Paleo Snack

January 18, 2022

I love Carrot Cake. It’s my birthday cake of choice every year. I also love dates! They are so convenient and satisfying in a small amount. Alas, this snack was born. It’s not really anything new. It’s hardly even a ‘recipe’. Here’s how I assemble my carrot cake stuffed dates for a quick, allergen-friendly, paleo, hormone-balancing snack! I looove using Sunflower Seed Butter in snacks. It’s a nut-free alternative that is typically well-tolerated and provides great healthy fats. It’s a staple in my hormone healing diet. This is also a great choice for kids who have issues with peanuts or tree nuts. The best part about these Carrot Cake Stuffed Dates is that you don’t really have to do any prep work for them to be ready to eat in five minutes or less. I almost always have dates, sunbutter, and coconut in my pantry, and I always have raw carrots in the fridge. Viola! Related: Upgraded Classic: Nut-Free Granola If you’re feeling fancy, set out all the ingredients on a serving board and have a little snack plate to yourself. This is an excellent activity with kids as they start to learn their preferences. Salt is a fun one – they’ll learn moderation and balance of ingredients through trial and error! What is Sunflower Seed Butter?  Just like other nut butters, sunflower seed butter is simply a blend of sunflower seeds until they create a creamy consistency. Sunflower seeds are high in Vitamin E and Magnesium. You can find sunflower butter in most grocery stores, just remember to check for added ingredients. I like Thrive Market’s Sunflower Butter that’s made with ONLY ground sunflower seeds.   What modifications can I make? If you prefer to make this coconut-free, you can omit the coconut flakes. If you’re good with nuts, use almond or cashew butter instead. Don’t have carrots? Leave em off, it’s still good. Want a little more oomph? Throw on some chocolate chunks! When ingredient shopping, I use Thrive Market. They have the best prices for organic, shelf-stable products like dates, sunflower seeds, coconut, and sea salt. Click here to get a free gift with your first order. You May Also Like: Oat Milk Blueberry Chia Pudding Gluten-Free Oat and Almond Bread Shop Amazon Faves: DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

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Food Sensitivities versus Food Allergies

Food Sensitivities vs Food Allergies: Understand the Difference

January 15, 2022

Is it a food sensitivity or a food allergy? (or a food intolerance??) Every time you take a bite of food, your body has a reaction.  Many of these are normal and essential— you need foods to signal the release of enzymes and other chemicals in order for the digestion process to take place.  But, there are other types of reactions that can be destructive: food allergies and food intolerances. This ties in the concept of oral tolerance.   Food Allergy If you have a ✨FOOD ALLERGY✨, your immune cells have recognized a particular portion of a food as harmful and have produced a specific antibody to combat that food. Once the body has identified a food allergen, the immune cells will produce immunoglobulin E (IgE) antibodies each time it’s eaten.  🛑 90% of all IgE food allergies in the U.S. can be attributed to 8 food groups: milk, eggs, fish, shellfish, wheat, soy, peanuts, and tree nuts.  Food Sensitivity Your immune cells can produce other types of antibodies such as IgG, IgM, and IgA in response to specific foods. This is considered a ✨FOOD SENSITIVITY✨.  These non-IgE-related food sensitivities are far more common; and far less understood. Food sensitivity testing is not as reliable, and cross-reaction among food substances is difficult to discern. 😩 Food Intolerance A ✨FOOD INTOLERANCE✨ is a delayed and undetected food reaction. It does not directly involve the immune system secreting antibodies, but may cause the immune cells to get activated indirectly. Intolerances are usually due to the body not being able to process a component of a particular food. (For example: lactose intolerance due to lack of the enzyme lactase).  Food intolerance likely means you are lacking an enzyme, nutrient, or organism that is needed to properly digest or metabolize a substance. Common intolerances to food substances include amines in fermented foods, phenols in food additives, fructose from fruits, and glutamate in MSG.  Symptoms of food intolerance can be almost anything: brain fog, mood issues, bowel problems, weight gain, insomnia, joint and muscle pain, and more.  Determining Food Sensitivities, Food Allergies, and Food Intolerances Lab tests for food sensitivities and intolerances are largely unreliable. Particularly if you have an autoimmune disease or a leaky gut, you may find tests show a LARGE amount of frequently eaten foods as “potential sensitivities”. The gold standard for determining your own individual tolerance is an elimination diet and reintroduction period. An Elimination Diet helps you take potential allergens out of your diet, and then systematically reintroduce them to pinpoint exactly WHICH foods are contributing to symptoms. Yes, it takes a LOT more work and diligence; BUT you get significantly more personalized information for crafting a nutrition strategy that best works for you. Not sure how to start? I got you. I wrote The Elimination Diet Guide to walk you through exactly how to do an Elimination (including phases of which foods to limit, which foods to reintroduce). Get The Elimination Diet: Want a free resource for increasing PHYTONUTRIENTS in your diet and supporting Liver Detoxification? Click here to get the Phytonutrient Spectrum Guide by the IFM curated by Dr. Deanna Minich. Want to work with a functional nutritionist to personalize your diet? Struggling with hormone imbalance, IBS, weight gain, mood changes? Let’s look at FOOD FIRST. Read more about Functional Nutrition at The Facility here. Click here to schedule a free 15 minute phone consult with Kate!       All Post Adventure Entertainment Movement Reading Recipes Research Shopping Travel Wednesday Words Wellness Food Sensitivities vs Food Allergies: Understand the Difference January 15, 2022/No Comments Is it a food sensitivity or a food allergy? (or a food intolerance??) Every time you take a bite of… Read More 5 Simple Food Swaps for Clearer Skin January 15, 2022/ It’s so frustrating to deal with acne, especially as an adult. Trust me, I’ve been there. You think you’re doing… Read More 8 Small Steps for Improving Fertility Naturally January 15, 2022/ If you’re a woman with a goal of having babies, fertility is probably on your mind. Sometimes it isn’t until… Read More A Functional Nutrition Perspective on Psoriasis January 14, 2022/ Psoriasis is a skin disorder showing up as excessive production of skin cells. The skin cells accumulate faster than they… Read More What does the Liver do? Detoxification explained. January 11, 2022/No Comments We think of our Liver as the MAIN DETOXIFICATION ORGAN. Yes, true. It actually has hundreds of functions including storage… Read More Complete Plant-Based Protein + Complementary Protein Explained January 9, 2022/ Not all proteins are physiologically equal. Some proteins are complete proteins, ie proteins that contain all nine essential amino acids.… Read More Load More End of Content.

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psoriasis, skin, disease-5996424.jpg

A Functional Nutrition Perspective on Psoriasis

January 14, 2022

Psoriasis is a skin disorder showing up as excessive production of skin cells. The skin cells accumulate faster than they are shed, resulting in patches of red skin, often covered with silvery scales. There is a strong immune correlation with psoriasis so things like stress, allergies, illness, infection, and inadequate nutrition with affect the immune system will also affect the onset or severity of psoriasis symptoms.  Manifestation of symptoms is an immune response targeted to a localized area; if an insult occurs (scratch, sunburn, or other irritation) the body continuously tries to repair the skin by creating new cells.  In chronic cases, own body’s own antimicrobial peptides trigger psoriasis: an autoimmune response. These peptides are meant to be protective (against harmful bacteria); but when antibodies are created they create an inflammatory mess.  Much like any autoimmune disorder, inflammation is at the root of symptom manifestation. The more inflamed you are, the more likely you will have spillover into overt symptoms. With psoriasis, if you control the inflammation, you minimize skin flare-ups.  Addressing Inflammation in Psoriasis Therapeutic foundations for treating inflammatory skin conditions are largely the same as for any inflammatory condition. We must reduce hyperactivity while allowing for normal responses. I.e. Immune BALANCE; not immune boosting or immune dampening.  A great starting point is an Anti-Inflammatory Diet that minimizes inflammatory triggers while including plenty of anti-inflammatory nutrients. This means increasing consuming of Omega-3 fatty acids, phytonutrients, and fiber.  We also must clean up the environment and avoid environmental triggers of inflammation.  Nutrient Needs of the Skin  For optimal healing, certain nutrients are important for repair and healing during and after a psoriasis flare-up. These include: Vitamin C, Zinc, and Vitamins A&E.  Vitamin C: Vitamin C is important for proper development of collagen and skin tissue. It promotes elasticity and subdermal cell structure.  Zinc: Zinc is antimicrobial and functions as an antioxidant. It plays a role in DNA synthesis, cell division, protein synthesis and in promoting the structure of proteins and cell membranes. Zinc is a cofactor in enzyme reactions converting essential fatty acids to anti-inflammatory prostaglandins (putting all that good Omega-3 to work!) Vitamins A&E: These fat-soluble vitamins promote skin cell differentiation and modulate dermal growth factors. Vitamin E is an important antioxidant; helping to minimize the damage from free radicals. Vitamin A and E seem to work better in tandem.  >>Click Here to Shop Kate’s FullScript Bundle of all the skin healing nutrients<< Alternative Treatments for Psoriasis Psoriasis improves when exposed to sunlight, and UV Light Therapy has long been an effective method of treatment for acute cases. This may be due to increased availability of Vitamin D. Vitamin D modulates the inflammatory expression of antimicrobial peptides (all those things at work trying to heal the skin). With any skin condition, it’s important to maintain optimal levels of Vitamin D through sun exposure or supplementation (likely a combination).  Related: Dietary Fiber: Understanding Soluble vs Insoluble Fiber The Functional Medicine Approach to Psoriasis Instead of first turning to pharmaceutical drugs (like steroids and immunosuppressants); we start with covering the basics. First, identifying potential allergens, toxins, and irritants (using dietary exclusion). Ongoing detoxification, gut support, and liver support. Repletion of nutrients integral to healthy skin expression. Targeted supplements to minimize inflammation and support a healthy immune response. And not-to-be-ignored lifestyle interventions like exercise, mindfulness, stress-reduction, and nervous system support.  Key Lifestyle Considerations for Managing Inflammatory Psoriasis Exercise Physical activity lowers the stress hormone cortisol and increases endorphins, which improve immune tolerance. It activates parts of the brain which control our stress response and increases the availability of important anti-aninflammatory neurochemicals. Exercise has been shown to reduce inflammation and improve sleep quality, which can improve physical and mental stress. Find ways to participate in joyful movement to decrease muscle tension, lowering the body’s contribution to feeling anxious. Hydration Even mild dehydration can affect your skin. However, finding the right balance of fluid is important. Consuming large amounts of caffeine, either from coffee, caffeinated tea, or energy drinks can increase levels of anxiety and symptoms such as heart palpitations and jitteriness. Beverage options that include chamomile and turmeric may help reduce anxiety. Chamomile and curcumin in turmeric, both contain antioxidant and anti-inflammatory properties, which may help lower inflammation associated with psoriasis. Therapy Inflammation may require a multitude of approaches to be managed effectively. Along with a balanced diet, exercise, and adequate sleep, you may greatly benefit from seeing a mental health therapist for talk therapy or cognitive behavioral therapy. Click here to book a free discovery call with Kristen.  Free Managing Stress & Anxiety Cookbook: Want 20 recipes to manage stress & anxiety? Click here to get Kate’s Stress&Anxiety Cookbook that includes recipes that supply adequate magnesium, B6, iron, and fiber!  Want to work with a functional nutritionist to personalize your diet? Struggling with hormone imbalance, IBS, weight gain, mood changes? Let’s look at FOOD FIRST. Read more about Functional Nutrition at The Facility here. CLICK HERE to schedule a FREE 15-Minute Nutrition Consult with Kate to determine your best course of action!

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