Category: Research

Complementary Proteins on a Vegetarian Vegan Diet

Complete Plant-Based Protein + Complementary Protein Explained

January 9, 2022 No Comments

Not all proteins are physiologically equal. Some proteins are complete proteins, ie proteins that contain all nine essential amino acids. Other proteins are incomplete proteins, i.e. they lack one or more of the nine essentials.  First, what are these essential amino acids? Well, there are 20 amino acids that combine in different chains to make up protein. Nine of them are called ESSENTIAL because our bodies can’t produce them, so we must get them from food. The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.  Animal-based proteins are considered complete because they contain all the necessary amino acids (and more!). However, many plant-based sources of protein are incomplete. In order to get a complete plant-based protein it often comes down to combining foods; we call these COMPLEMENTARY PROTEINS.  Related: Mindful Eating: Finding a Healthy Relationship with Food Let’s Start with the COMPLETE Plant Proteins.  1 – TEMPEH I rarely recommend consuming soy products as a staple in your diet. This is largely due to processed soy products ubiquitous in our food supply. For more about soy, check out this post by Alissa Vitti.  If you DO choose to consume soy protein, Tempeh is made of fermented soybeans and is actually a complete protein. Although we typically lose the probiotic benefit of this fermentation due to pasteurization and cooking, it is still a better-for-you option. Tempeh is rich in protein, calcium, iron, manganese, phosphorous, and magnesium.  2 – LENTILS  Lentils tend to be very well-tolerated, even on the most restricted diets. They are quite versatile, easy to prepare, and inexpensive. They are 25% protein by weight! Bonus points here as lentils are also an excellent source of fiber.  For anyone on an exclusively plant-based diet, lentils are a great alternative to meat that still provides a complete amino acid profile. Try them in a Lentil Bolognese!  <<Click Here to get my 15-Ingredient Plant Based Meal Plan>> 3 – CHIA SEEDS  Chia seeds are a complete protein; but they also shine in other areas. A 1-ounce serving of chia seeds has 10.6 grams of fiber (both soluble and insoluble). Chia seeds are also a plant-based source of Omega-3 fatty acids (in the form of ALA). AND they contain phosphorous, magnesium, and calcium. Win-win-win.  While you’d be hard pressed to eat enough chia seeds to significantly contribute to your protein goals for the day, they do make a great addition to smoothies, salads, and bowl meals.  Related: Oat Milk Chia Pudding 4 – AMARANTH This is actually a gluten-free ancient grain with a nutty taste. To balance out a plant-based meal, this complete protein source also provides fiber, calcium, and some B-vitamins.  Although it is complete, one cup of amaranth only provides about 5.8 grams of protein. Similar to Chia, You’ll need to eat A LOT to get close to your daily protein needs with this grain.  <<Click here to try Amaranth Porridge by Bob’s Red Mill>> Let’s talk about COMPLEMENTARY PLANT PROTEINS As I mentioned, certain plant foods need to be eaten in combination in order to get a complete protein. In traditional cuisines, we’ll often find these foods paired together naturally! Here are a few key combinations: 1 – BEANS + RICE See? Traditional pairing here. Beans have lower levels of methionine (one of the essential amino acids). Conveniently, Rice is quite high in methionine. When consumed together, beans and rice form a complete protein providing all nine essential amino acids.  Beans are unmatched in their ratio of soluble fiber. They also provide minerals like copper, folate, iron, magnesium, and zinc. Rice can feel a bit like a “filler food” – but for a vegetarian, this combination should be top of mind.  2 – SEEDS + GRAINS This combination shows up often in seeded and sprouted breads. Ezekiel Bread is a popular sprouted grain bread made with whole grains and seeds. In this combination, it actually contains 18 amino acids! Sprouted grain breads tend to be easier to digest AND the vitamins and nutrients are more bioavailable.  3 – NUTS + GRAINS The classic combination I think of here is the Peanut Butter Sandwich. Peanuts, like other legumes, are low in methionine. When paired with whole grains (or even oats), we get all the essential amino acids for a complete protein.  Side Note I can’t Ignore: Have you seen the Game Changers graphic comparing a peanut butter sandwich to a steak?! We must take into account caloric density of foods versus protein content when attempting to eat a balanced diet. It is possible to get plenty of protein on a plant-based diet; BUT it takes more awareness and planning! Want to incorporate more Complementary Plant Protein in your diet? You can save even more time (and money) by shopping with Thrive Market! Use the ‘plant-based’ and ‘soy-free’ filters to find lots of great options. Wanna really make a difference in your health in 2022? Check out THE ELIMINATION DIET GUIDE. The Elimination Diet is really a chance to get to know yourself better, to develop personal nutrition, and address lingering symptoms. I believe that nutrition is so individualized. MY diet is going to look very different than your diet, and very different from our friends’ diets. They may all be ‘healthy’! To get to that point, you’ve got to put in the ‘hard work’ of being intentional with food choices and ultimately finding more freedom. 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

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5 Food Trends to Watch for in 2022

January 2, 2022 No Comments

The New Year is here, and with it, we see emerging food trends. Some are a step in the right direction, building upon last year’s health-conscious consumers; and some are further entrenching our society in a backwards mindset when it comes to food products. I’m excited about the changing landscape and always hoping to stay ahead of the curve when it comes to our health. Nutrition itself is complicated and adaptable. As a nutritionist, I feel a responsibility to constantly explore and question my own beliefs and limitations rather than become entrenched in dogma. It’s my hope that I can inspire others there as well: Constant curiosity about what we’re told. Regardless of where you fall, These are the Top Food Trends to Watch for in 2022.  Related: Mindful Eating: Finding a Healthy Relationship with Food 1 – Mushrooms are Here to Stay Mushrooms of all types are a big trend in 2022. This is in part due to an increased interest in plant-based foods. Mushrooms have a meaty-like texture and taste that makes an authentic (real food!) swap for things like burgers.  However, we’re also seeing medicinal and psychedelic mushrooms on the rise. Medicinal mushrooms like Lions Mane, Cordyceps, and Reishi are great adaptogens and easy to add-in to warm drinks or replace staples like coffee. Research on psyllocibin continues to expand, following the decriminalization in places like Denver.  2 – More Fake Food  Lab grown meat is expected to be approved by end of year. The continued marketing push and apparent “green washing” of fake meat isn’t going away. If you truly want to be a conscious consumer, take a look at the ingredient list of these products. Fake meats tend to be ultra-processed grain- and soy- based foods that do not support optimal health.  If plant-based eating is a priority for you: make it THAT.. real, unprocessed plants.  <<Click Here to get my 15-Ingredient Plant Based Meal Plan>> 3 – Reducetarianism  In 2021, we saw an increase in “flexitarianism” which simply means incorporating more foods of both the animal and plant worlds.  Enter: Reducetarianism aka strong virtue signal about caring for the environment with a reduction in animal-sourced foods. This one is being pushed by the likes of Whole Foods Market heavily pushing their processed fake meat products (like pea protein nuggets and seaweed-based seafood). 4 – Less Home Cooking Now that restaurants are open, consumer research groups are seeing a decline in sales of scratch-cooking ingredients like flour, rice and potatoes, as well as dishwashing products.  We’re also seeing local Chefs become more involved in elevated at-home take-out. This includes ghost kitchens and pop-ups that have no actual storefront.  However, the home-cooking trend we ARE expecting is more simplified healthier food. (Less cooking, more assembling.) This means prepared fresh foods that visually appeal. <<Related: How to Make An Instagram Worthy Salad at home>> 5 – Alcohol-Free Cocktails Woohoo! This trend I can get behind. On market shelves, you’ll find increased variety of canned or bottled alcohol-free alternatives that are a step beyond flavored seltzer water. Plus, restaurants are beginning to offer alcohol-free cocktail menus that cater to those cutting back on alcohol consumption. <<Wanna try this at home? Check out my Apple Ginger Fizz Mocktail!>> Jumping on these Food Trends to Watch for in 2022? You can save even more time (and money) by shopping pantry staples with Thrive Market! Wanna really make a difference in your health in 2022? Check out THE ELIMINATION DIET GUIDE. The Elimination Diet is really a chance to get to know yourself better, to develop personal nutrition, and address lingering symptoms. I believe that nutrition is so individualized. MY diet is going to look very different than your diet, and very different from our friends’ diets. They may all be ‘healthy’! To get to that point, you’ve got to put in the ‘hard work’ of being intentional with food choices and ultimately finding more freedom. You May Also Like: Mindful Eating: Finding a Healthy Mindset with Food What Is the Carnivore Diet? 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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Things to KNow before starting an Elimination Diet

5 Things to Know Before Starting an Elimination Diet

December 30, 2021 No Comments

Before starting an Elimination Diet, here are some key things to know. The Elimination Diet is a powerful therapeutic tool for better understanding a personal nutrition strategy. It can help you reduce inflammation, restore your microbiome, uncover food intolerances, and live a more balanced life.  In my opinion, the most valuable part of the “diet” is the reintroduction phase. So often, we want to rush through this phase. We get to Day 31 of a 30-Day-Challenge and BAM! Pizza! MacNCheese! Nachos! All at once, we add things back in and we don’t actually take the time to learn WHAT foods work and which ones don’t.  So, I created The Elimination Diet Guide to help you see the big picture: what happens after you’re done eliminating things? What are you looking for as you reintroduce? I want you to be successful and fulfilled in this diet and ultimately find an eating strategy that works FOR YOU.  Thinking you’re ready? – Here are FIVE things to know before starting an Elimination Diet.  Related: Mindful Eating: Finding a Healthy Relationship with Food 5 Things to Know Before Starting an Elimination Diet… 1 – Plan Ahead Don’t jump into the diet simply thinking, “OK, I’ll cut out X,Y,Z for 30 Days and then see how I feel”. Instead, look at the journey from start to finish. Lay out exactly how reintroductions will go, and set your mindset to include that in your “diet timeline”. I think two months is more realistic for the Elimination/Reintroduction. That means 14 days of strict elimination, and beginning to add things in on Day 15. When you’re constantly reintroducing foods, you get novelty and avoid diet fatigue.  It can be helpful to take a serious look at your pantry, refrigerator, and freezer ahead of time. Are there things that will tempt you to ‘cheat’? Do you have plenty of nutritious, approved, satisfying foods? Set yourself up for success by looking ahead and stocking up on foods that will support the diet.  <<Sneak Peak: Click here to preview the Phase II Shopping List + Snacks>> 2 – This is the Gold Standard. Why not do a food sensitivity test? Because the Elimination Diet is the gold standard in determining food allergies/intolerances and sensitivities. A blood test (or other methods) is recognizably unreliable. If you have a Leaky Gut, you will flag for MANY foods that may or may not be problematic for you. If you have an Autoimmune Disease, you are likely to react to a great number of food proteins!  There isn’t a shortcut here. It’s best to put in the effort to do it right the first time, rather than go back and repeat the process when results are confusing.  It can be pretty challenging to sort through Elimination Diets, YES/NO Lists, and other resources available on the internet: They are all so different. How do you decide if the Whole30 or the AIP or the Low-FODMAP or the GAPS Diet is appropriate?!  The Elimination Diet Guide uses elements from all of the above and gives you a clearer picture of exactly what NOT to eat as well as what to EAT. I’ve done the work for you of compiling what I believe to be the broad-spectrum of trigger foods and systematically challenging them.  3 – This is not a weight loss diet. When you replace the Standard American Diet with real, whole, nutritious foods you may find that weight loss is a great side effect. However, it is NOT the focus of an Elimination Diet. Instead, this is a therapeutic eating plan meant to help you resolve inflammation, fix your gut, and minimize negative symptoms that may be attributed to your eating patterns (fatigue, brain fog, mood issues, acne, and more).  There is no restriction on calories, eating windows, or portions. It is a chance for you to get in tune with your body and honor what it is telling you. I provide Sample Meal Plans and Recipes as a starting point; but you’re free to add-in extra snacks and meals as needed. Forget your preconceived notions of the word “DIET” and think of this more as a NUTRITION STRATEGY for better health.  >>Skip The Rest and Check out The ELIMINATION DIET GUIDE<< 4 – This is easier than you think. Often, taking on a new diet can be a major lifestyle overhaul. Starting an Elimination Diet does not have to be that way. (Assuming you follow #1: Plan Ahead) When you focus on all the amazing things you CAN eat, it feels exciting!  Remind yourself of your “WHY” behind the diet. Is it worth devoting 60-days of change in order to minimize your main symptoms? Will you really regret it?  One of the best tips before taking on the Elimination Diet is talk about it! Ask your friends and family for their opinion; I bet you find you have a lot of people willing to support you. Social events, family dinners, and travel plans are not a reason to give up. Use those times as a chance to empower yourself and those around you about PUTTING YOUR HEALTH FIRST.  You will not be eating this way forever, and there will likely be a time in your life that you eat a slice of pizza.  5 – You may find out more than you want. I can guarantee you’re going to learn about yourself through The Elimination Diet. You’ll learn your habits, your priorities, and maybe a little more than you wanted to about your nutrition. Spend some time considering that. What happens if you do the Elimination Diet and uncover that something like ALMONDS are a culprit triggering your migraines? Are you willing to admit when certain foods you LOVE are also bringing you down?  Reframe it as awareness. If you do the diet and discover unpleasant food sensitivities, there’s no one that is checking up on you and giving you a lashing if you slip up. Instead, it’s about having the power.  “I KNOW

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Nutrition and Lifestyle Tips for Supporting Brain Health

December 17, 2021 1 Comment

Brain health is the foundation for some of today’s most prevalent health concerns, including memory, focus and other cognitive functionds; mood and behavior; stress and anxiousness; and sleep issues. Daniel G. Amen, MD uses the BRIGHTMINDS mnemonic as a way of organizing 11 major risk factors that threaten brain health. Here’s the breakdown of the BRIGHTMINDS Risk Factors: B – Blood flow This includes poor circulation, poor blood pressure control, lack of exercise, and sedentary lifestyle. We can support bloodflow nutritionally with arginine-rich foods like beets, turkey, chicken, beef, salmon, watermelon, and spinach. Vitamin C rich foods also support healthy circulation and include cherries, citrus fruits, kiwi, bell peppers, and broccoli. R – Retirement and/or Aging Age is an inherent risk factor in diminishing brain health; but it is heightened when individuals over 65 are working less than half-time, limiting new learning, or expereincing social isolation. Antioxidant rich foods like blueberries, cacao, acai, pomegranate, walnuts, and oregano can be helpful. Also, choline-rich foods support acetylcholine, a key neurotransmitter and include eggs, chicken, turkey, beef, chickpeas, and lentils. I – Inflammation I’ve written loads about inflammation. It can be exacerbated by poor gut health and low antioxidant or omega-3 intake. Therefore, probiotic-boosting foods like kimchi, saurkraut, kefir, and pickles as well as prebiotic-rich foods can help support microbiome balance. Prebiotics can be found in chia seeds, beans, cabbage, psyllium, artichokes and root vegetables. The omega-3 rich foods to include are salmon, sardines, walnuts, and avocado. Further, spices like turmeric and saffron can boost antioxidant status. G – Genetics There is certainly a genetic component to neurological dysfunction. A close family member with memory issues is a sign that you need to be very careful with your environment and lifestyle as you age. As they say, “Genetics load the gun, but environment pulls the trigger” meaning just because you are predisposed to a disease does not mean it will manifest if you priortize your health. One way to do so is including polyphenol-rich foods like dark chocolate, green tea, blueberries, apples, and sage. H- Head trauma The ‘head trauma’ risk factor is defined as one or more concussions and/or any change to senses, including loss of smell. With any history of brain injury, we consider high-dose fish oil, and consumption of fatty fish like salmon, sardines, and mackerel. T- Toxins Toxins can refer to any number of exogenous chemicals that have a deleterious effect in the body and impact brain health. Often, it comes down to load: how much can your body handle before you see symptoms? Toxins include alcohol, drugs, smoking, pollution, mold, and personal care products. In order to support liver health (detoxification), eat brassica vegetables like cabbage, broccoli, brussels sprouts, and bok choy. To support kidney health, adequate hydration, beets, and citrus are helpful. To support the gut, plenty of fiber. M – Mental Health This one is almost a “gimme” as a risk factor for brain problems. However, unaddressed stress, emotions, and mood disorders certainly contribute to further brain inflammation and dysfunction. It’s best to support the brain neurotransmitters dopamine and serotonin with high-quality proteins, leafy greens, spices, and mineral-rich nuts and seeds. For more specifics about eating for your mental health, see Eating for Mental Health. I – Immunity With immunity, we think of autoimmune conditions as a particular challenge for exacerbating likelihood of brain issues. Brain fog and mental impairment go hand-in-hand with immune challenges due to systemic inflammation. Often, a specific protocol is needed for addressing the root cause of the autoimmune disease. However, for natural immune supporting foods you can include allicin-rich foods like garlic, onions, and shallots; Vitamin D rich foods like fatty fish, mushrooms, and grass-fed beef liver; and zinc-rich foods like oysters and pumpkin seeds. N – Neurohormones Our hormone systems are directed by our brain (without the help of exogenous drugs, like birth control). This includes our thyroid hormones, our sex hormones, and our adrenal hormones. Any imbalance in these systems can increase the likelihood of poor brain health and symptoms. Specific estrogen-boosting foods include fiber, flaxseeds, beans, yams, and licorice. Testosterone-boosting foods are pomegranate, olive oil, oysters, coconut, Brassica vegetables, and garlic. Thyroid health relies on selenium-rich seaweed and brazil nuts; as well as roots like maca. D – “Diabesity” Yes, you read that right. “Diabesity” is a catch-all term to include metabolic syndrome associated with poor blood-sugar control and being overweight. Because of its association with metabolic issues, Alzheimer’s Disease is sometimes referred to as “Type III Diabetes“. To address the impending crisis of Type II Diabetes (leading to TypeIII), at-risk individuals should focus on low-glycemic, high-fiber, nutrient-rich foods. Protein and fat at each meal can help stabilize blood sugar and cravings. S – Sleep The sleep risk factor includes poor quality sleep, sleep issues (snoring, sleep apnea), as well as the use of sleeping pills or other medications. There are some foods that can help with getting better quality sleep, such as tart cherry juice, walnuts, and ginger. However, improving sleep often needs more of a lifestyle intervention than a nutrition intervention. I like this podcast by The Huberman Lab with Dr. Matthew Walker, author of Why We Sleep. What are the Key Nutrients in Maintaining Brain Health? While the BRIGHTMINDS breakdown of risk factors is helpful for specific issues. There are certain key nutrients to include in your diet to maintain brain health for the longterm. Download my Brain Health Meal Plan which has the following features: Healthy Fats Good quality fats are associated with a lower risk of developing dementia. This plan is rich in monounsaturated fat and polyunsaturated fat from olive oil, avocado, salmon, nuts, and seeds. It is lower in saturated fat, meats, and dairy products. Olive oil is the main source of fat and contains tocopherols, polyphenols, and a balanced linoleic/alpha-linolenic acid profile, which is beneficial for the immune system and inflammatory responses. Antioxidants The antioxidants in berries are thought to benefit brain function by protecting the brain from oxidative stress. Berries reduce inflammation that would

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Signs of Dehydration

Signs of Dehydration: How Much Water Should You Drink?

December 13, 2021 1 Comment

Dehydration is defined as losing more fluids than you’re taking in. Aka: Net Water Loss from the body.  Simple. However, we don’t always have an accurate gauge of water LOSS and it can be challenging to stay on top of water intake.  The effect of dehydration is a state called hypohydration: hypo, meaning “under”, hydration. Mild hypohydration can be a 1% water loss or less. Let’s think about how we lose water: Sweating due to heat, exercise, or physiological stress Urination (which can be in excess with kidney dysfunction, diuretics, hyperglycemia, or other conditions) GI Tract via diarrhea or vomiting  Respiratory Tract, exacerbated with asthma, COPD, apnea, and heavy breathing Related: Mindful Eating: Finding a Healthy Relationship with Food However, our fluid balancing system is highly evolved (and quite precise).  Thirst is a key modulator here. When our blood volume drops too low, our hypothalamus (the brain’s master regulating gland) receives a warning. The hypothalamus gives us the sensation of thirst, while at the same time stimulating the pituitary gland to release a hormone called Anti-Diuretic Hormone (ADH). This hormone tells our body to hold onto water, making your kidney slow down and decreasing urination. Simultaneously, the renin-angiotensin-aldosterone system is at work, another trio of hormones promoting fluid and sodium retention.  SIGNS OF DEHYDRATION These are the key warning signs of dehydration, indicating you are in a hypohydrated state. They can all manifest differently in people and conditions. Note that a combination of many (or all) indicates severe dehydration. Thirst – With our advanced fluid balancing system at work, it makes sense that THIRST is an early sign of mild or moderate dehydration. If you are in-tune with this, simply drinking to thirst should keep you in a hydrated state.  Urine Output – Since urinary output drops when you are dehydrated, this can be a secondary sign of low water status. Further, checking the color of your urine can help determine hydration status. Dark, amber colored urine indicates a hypohydrated state.  Dry Skin and Lips – There are certainly other factors at play with skin (zinc, Vitamin A, Fatty Acids), so this is only a secondary marker of dehydration when correlated with other signs.  Fatigue/Headache/Brain Fog – Again, these things can easily be attributed to other causes BUT the reality is that when you are dehydrated you’re likely to experience some degree of malaise/fatigue, a headache, and mood or cognition changes. One study showed mild dehydration resulted in more errors on a cognitive test. (Similar to that of someone drunk!) Low Blood Pressure – Most of your blood volume is water. When you lose water, your blood volume decreases, which decreases blood pressure. This is seen in more severe cases of dehydration.  Nausea/Dizziness – Related to blood pressure, when your blood volume drops less blood reaches the brain. The early warning sign of this is lightheadedness when going from sitting to standing. It can also manifest as low-level vertigo or nausea.  HOW TO STAY HYDRATED Given our evolved fluid-balancing system it should be simple: Drink to Thirst.  However, often when we are in a dehydrated state we also need to replenish electrolytes like sodium, potassium, and magnesium. Drinking plain water when already depleted makes this imbalance worse. The symptoms of hyponatremia (low blood sodium) mimic and worsen those of dehydration.  A better strategy? Add Electrolytes.  In order to stay in a well-hydrated state, a good baseline is half your body weight in ounces per day. Set daily reminders to make sure you’re getting in enough fluid. SOME of that water should have electrolytes and LMNT is the perfect ratio of sodium:potassium:magnesium. PLUS it tastes delicious.  I recommend one packet a day combined with plenty of pure, filtered water. Worried about too much sodium? Check out this post.  My favorite way to #staysalty is to add Watermelon Salt LMNT to my Yeti and sip it throughout the day. On chilly mornings, I’ll make a Hot Chocolate Salt as a special treat.  Try LMNT for yourself here. Then come back and let me know your favorite flavor! Add Electrolytes and stay on top of your hydration! Think LMNT is too salty? You can find other tasty electrolytes at Thrive Market! You May Also Like: Mindful Eating: Finding a Healthy Mindset with Food What Is the Carnivore Diet? 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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Supplements to take for a well balanced diet

The Top Supplements to Complement a Healthy Diet

December 8, 2021 4 Comments

Do we really need supplements? I’m a big fan of getting the nutrients you need from your food. In a perfect world, this would happen effortlessly as we consume nutrient-dense animal products (including organs!), a variety of organic fruits & vegetables, high-quality fats and a plentitude of fish.  But, alas, our modern food environment is so different than the world of our ancestors that supplements can be a helpful tool to “fill the gaps” created.  What are those ‘gaps’? We are exposed to food and environmental toxins from pesticides, medications, and industrialization. We are under increased stress. We have a decrease in sleep quality. We have a reduced connection with nature. We are more sedentary.  All of these things mean we use up our inherent stores of nutrients (or consume less of them); and adding supplements can be a way of hacking our physiology to live longer, happier lives.  Further, certain nutrients are harder to obtain even from a healthy diet (like Vitamin D and Magnesium). Depending on your health status, this list may include things like Vitamin A, K2, Selenium, and Omega-3s.  Related: Mindful Eating: Finding a Healthy Relationship with Food So, What are the top supplements to complement a healthy diet? MAINTENANCE SUPPLEMENTS The key nutrients that I consider for “maintenance” are the ones deficient in most Americans’ Diets. There is very little danger in ‘overdoing it’ with these things and I find them a useful adjunct to a nutrient-dense, whole foods diet.  My top five list is an Omega-3 Supplement, Vitamin D3/K2, Magnesium, Digestive Enzymes, and a Pre-/Pro-biotic.  1. Omega-3 A high-quality fish oil provides essential omega-3 fatty acids, EPA and DHA. These fats act as inflammation resolvants (meaning they are potently anti-inflammatory). Additionally, omega-3 fatty acids are important for proper cardiovascular, respiratory, immune, brain and musculoskeletal health. We simply do not consume enough fish to adequately support omega 3 to omega 6 balance in our diet. Curious about your Omega balance? Check out this at-home test. 2. Vitamin D3 with K2 It is estimated that 88% of the population has less than optimal levels of Vitamin D. This Vitamin is necessary for bone integrity, proper neuromuscular function, normal inflammatory response, muscle strength, calcium absorption, immune response, and mood. Although we are able to produce Vitamin D by converting sunlight, a number of factors limit this conversion. There are few food sources, and most people do well with Vitamin D supplementation. The dose can vary depending on your personal vitamin D status. A word of caution: if you do not know your number, it is best to start with a simple Vitamin D test before turning to supplementation as Vitamin D does have an upper limit and toxicity. If you need help determining an optimal level for you, Reach out to Kate for a consultation. When supplementing with Vitamin D, you should choose the D3 form (cholecalciferol) and it should be paired with Vitamin K2. Here is further reading on that from Chris Masterjohn, PhD. 3. Magnesium Magnesium is a required co-factor for more than 600 enzyme reactions in the body. An estimated 75% of Americans do not meet the FDA’s Recommended Daily Intake. Low magnesium levels can lead to issues with the musculoskeletal system, heartbeat, blood pressure, blood sugar regulation, irritability and mood issues, muscle cramps and fatigue.  There are many types of magnesium. Magnesium Citrate is often used for digestive issues, as it is effective in increasing motility. This means high-doses of Magnesium Citrate can have a laxative effect. Start small, and build up in tolerance. Two forms of Magnesium cross the blood brain barrier: Magnesium Threonate and Magnesium Glycinate. For the most well-rounded benefit I recommend up to 2g of Magnesium Threonate in split doses, with the bulk of it close to bedtime. 4. Pre-/Probiotic Probiotics are beneficial species of bacteria that confer a benefit to the host organism. Probiotics are strain-specific; meaning every strain has a unique benefit for our health. You can find probiotics specific to mood, skin health, diarrhea, constipation, appetite, and more. A multi-strain probiotic is a good starting point for altering the immune response. It is a good idea to vary your probiotic AND use strains in a therapeutic dose. A few weeks of a probiotic supplement is enough to shift your microbiome diversity. >>What is a prebiotic? Prebiotics are fermentable fibers that act as fodder for the species to proliferate (grow and prosper). Many probiotic capsules now contain prebiotics as synergistic enhancers. However, you can also consume plenty of prebiotic foods in the form of insoluble fiber including that from chicory, artichokes, bananas, and guar gum. If you are sensitive to gas/bloating, try SunFiber. As a final note, we can consume fermented foods to get plenty of beneficial probiotics. In fact, functional foods like sauerkraut, kimchi, and fermented dairy are as powerful as a capsule. I recommend food first; but using a probiotic supplement is useful if these things are not a staple in your diet. 5. Digestive Enzymes Our body makes enzymes in the digestive tract including in the mouth, stomach, and small intestine. The largest secretions come from the pancreas. Digestive Enzymes help us break down carbohydrates, fats, and proteins in the diet for proper absorption and use. A lack of enzymes results in malnutrition, nutrient deficiencies, and gastrointestinal symptoms like gas, bloating, and pain. As we age, we secrete less enzymes. Other factors that can diminish enzyme production include autoimmune conditions, overburdened detoxification pathways, and insulin resistance. Digestive Enzyme supplements act the same as our natural enzymes. They should be taken with food. They are safe for anyone to take, regardless of natural enzyme production. In addition to the classic enzymes, you can take enzymes for specific food proteins. This is most commonly seen as Lactase for those with lactose intolerance. If you have issues with gluten or dairy, you can take a specific enzyme to help break down those proteins. I keep a stash of gluten/dairy enzyme supplements in my purse for anytime I’m

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Top foods to avoid with leaky gut

The Top Three Foods to Avoid with Leaky Gut

October 16, 2021 No Comments

“Leaky Gut”, otherwise known as Intestinal Hyper-permeability happens when the tight junctions between cells lining the gut break apart. These gaps allow undigested food particles, pathogens, and other foreign substances to easily pass into the bloodstream. In turn, the body mounts an immune response to deal with “invaders” leading to inflammation, autoimmunity, loss of blood-brain-barrier function and other downstream effects. >>Read more about Leaky Gut from The Facility<< There are three foods to avoid with leaky gut! While Leaky Gut was once thought to only affect those with serious medical conditions, we now know that even slight increases in intestinal permeability can cause chronic health issues including functional bowel disorders, rheumatoid arthritis, and mood disorders.  It’s true there are lots of things you can do to repair a leaky gut and improve gut barrier function, one of the first steps of gut healing is avoiding trigger foods that cause the breakdown of tight junctions. Here are my top three foods to avoid with leaky gut. Related: Mindful Eating: Finding a Healthy Relationship with Food First, you remove the triggers.. then you repair the lining.. So, What are the top three foods to avoid with leaky gut? Grains In particular, gluten-containing grains like wheat, spelt, rye, and barley can exacerbate leaky gut by inducing the release of Zonulin, a measurable toxin that changes the apical structure of intestinal cells. The Zonulin release has been linked to the Gliadin protein, which can be present in gluten-containing foods as well as grains that mimic gluten.  Sugar Refined white sugar and added natural sugars can cause imbalances in the gut microbiome by feeding “bad” bacteria, like yeasts. When the gut microbiome is imbalanced, the innate defense is interrupted and tight junctions are more vulnerable. Fructose has been implicated as one of the key carbohydrates involved in the regulation of leaky gut. Dairy Conventional milk products can be problematic for those with leaky gut syndrome or hyper-permeability. Dairy is one of the top food sensitivities, and may present cross-reactions to other food allergies. Lactose, a milk sugar, can exacerbate symptoms of leaky gut and milk proteins can create inflammatory responses.  *There is some evidence that fermented, organic dairy may be beneficial for the gut microbiome and thus a protective food for intestinal hyperpermeability. While individual food tolerances can vary, a gut-healing diet that excludes grains, sugar, and dairy is a great place to start. The most effective nutrition strategy will avoid these potential triggers while including gut-supporting foods like bone broth, fermented foods, and healthy fats. Not sure where to start? Click Here to get my 7-Day Leaky Gut Diet. What’s included in the Leaky Gut Diet? -Evidence-based meal plan that includes essential foods for gut healing while excluding all damaging foods -Simple, easy to follow recipes  -An itemized shopping list -A prep guide to minimize confusion and time spent in the kitchen -Education on key nutrients like fiber, zinc, and probiotics. >>Download a sample recipe here: Gut Healing Green Smoothie<< CLICK HERE TO DOWNLOAD THE FREE LEAKY GUT DIET PDF! Stear clear of these foods to avoid with Leaky Gut and heal inflammation! 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 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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