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Health Risks Blue Light Exposure

Understanding the Health Effects of Blue Light

March 16, 2022 No Comments

Adapted from The Facility Denver, “Is Blue Light A Problem?” What is Blue Light? >> Visible light from the sun is made up of red, orange, yellow, green, and blue rays that combine to form ‘white light’. Of the colors, blue light is on the far end of the spectrum (380-500nm) and has the highest energy of the rays. Blue light scatters quite easily, which is why we see a blue sky on a cloudless day!  NOT ALL BAD: A proper amount of blue light (from the sun) is beneficial in that it improves our natural sleep cycle, helps balance our mood, and improves cognitive function. However, in our modern world, electronics and devices contribute significantly to our exposure to blue light. Screen time is a reality, as over 80% of Americans spend more than two hours a day on a device that emits blue light. This has only increased since 2019 with a shift towards working from home remotely. >>Overexposure is virtually inescapable. Mitigation is key.<< In high amounts, Blue Light negatively impacts health. Firstly, the low contrast of blue light emitted from screens can cause eye strain, dry, and irritated eyes. There is some evidence it contributes to macular degeneration. Screen usage has negative impacts on cognitive performance. However, the biggest risk of overexposure is a disruption to circadian rhythms. Blue light suppresses melatonin secretion, even as little as two minutes of exposure at nighttime is enough to drop melatonin by 50%. In a healthy population of 119 volunteers, full spectrum light exposure shortened melatonin duration by 90 minutes; suggesting impacts not only on sleep onset, but sleep duration. New studies showed that exposure to blue light after dark increases the risk of metabolic dysfunction, depression/anxiety, and cancer. Blue light exposure in the wrong amount will have a downstream effect SOMEWHERE. It may manifest as sleep disturbance, cognitive performance changes, mood changes, or metabolic dysfunction. Or all of the above. How Can you Reduce The Impact of Blue Light?   Minimize screen time, especially before bed. It’s a good practice to limit screen usage in the evening hours when the sun is down. Use Night Shift. On apple products, it’s very simple to set your screen to automatically dim with sunset. Use this for computers, phones, and tablets as an extra protection. Improve Your Routine. Make an effort to get full spectrum light in the mornings, and shut off lights in the evening with the sunset. Your circadian rhythm responds to subtle shifts and the more you settle into routine (with sleeping, eating, exercise, and mental activity), the more consistent your body will be. Wear Blue Blockers. Blue light blocking glasses specifically filter out blue wavelengths. They can be worn during daytime when working for extended time looking at screens. Darker, amber lenses are helpful at nighttime for protecting circadian rhythms and ensuring optimal sleep. Blue-Blocking Lenses For Everyone You can get blue blocking glasses whether you wear prescription lenses, readers, or non-adjusted lenses. Putting on a pair of blue light glasses is convenient at home, at work, or while traveling. This is an easy first step to optimizing your lighting environment without a complete overhaul. Our favorite blue light filtering glasses are BluBlox. They have high standards and make lenses that actually filter blue and green light (not just a coating on the lens). <<Get 15% off your order at BluBlox.Com with code Facility15>> What we want to make understood is this: Chronic blue light exposure can have lasting negative impacts on health, particularly affecting sleep quality and eye health. Negative effects can be mitigated by minimizing screen time, using blue light filters and glasses, and optimizing your routine. Step up your routine with BlueBlox and be proactive about your sleep. Sleeping is a non-negotiable in our Functional Medicine Practice, so you better believe we’ll spend time getting this in order. You May Also Like: Inflammation in Our Modern World A Functional Medicine Approach to Psoriasis 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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Anti-Inflammatory Recipes on the Mind Diet

5 Anti-Inflammatory Recipes on the MIND Diet

March 14, 2022 1 Comment

Curious about eating according the MIND diet? Try these 5 Anti-Inflammatory Recipes that incorporate brain-boosting ingredients like berries, salmon, avocado, kimchi, and turmeric. When it comes to brain health, there are certain key nutrients to include in your diet. Anti-inflammatory nutrients like Omega-3 fatty acids, antioxidants, and fiber are essential to maintaining mental flexibility long into old age. Dr. Daniel G. Amen’s MIND diet is based on minimizing major risk factors that threaten brain health. Read more about the BRIGHTMINDS risk factors here. When it comes to inflammation, limiting inflammatory triggers can be as important as boosting anti-inflammatory nutrients. The first step is eliminating vegetable oils, dairy, gluten, and refined sugar. Instead focus on healthy fats from avocado oil or olive oil; plant-based milk; gluten-free grains; and natural sweeteners like stevia or monkfruit. Of course, the easiest way to maintain a healthy plan is to prepare food you are EXCITED about and look forward to. Try incorporating a few of these Anti-Inflammatory Recipes on the MIND diet to ignite that passion within. My Picks: 5 Anti-Inflammatory Recipes on the MIND Diet 1 – Orange Turmeric Overnight Oats by Dishing out Health Gluten-free whole grains like oats provide beneficial soluble and insoluble fiber. Increased whole-grain intake is linked to a reduced risk of cardiovascular disease, cancer, respiratory disease, diabetes, and infectious disease. When paired with orange, you are also getting a healthy dose of Vitamin C to support healthy circulation. Turmeric is a potent antioxidant-boosting spice. 2 – Blueberry Beet Chia Bowl by That Clean Life The antioxidants in berries are thought to benefit brain function by protecting the brain from oxidative stress. Berries reduce inflammation that would otherwise damage the body’s neurons, they are high in fiber which boosts digestive health, and a higher intake of flavonoids appears to reduce rates of cognitive decline in older adults. Chia seeds offer healthy fats and fiber! Bonus: Sprinkle on some pumpkin seeds for zinc, magnesium, and manganese. 3 – Spicy Salmon & Broccoli Quinoa Bowl by Wellness for the Win Simple is delicious! Make things really easy with a 30-minute meal of baked salmon, roasted broccoli, and quinoa. Salmon is a potent source of the omega-3 fatty acids EHA and DPA. Good quality fats are associated with a lower risk of developing dementia. Broccoli helps support liver health (detoxification); while Quinoa has more healthy fiber. 4 – Kimchi Scrambled Eggs – by The Spicy Heo Egg Yolks are an important source of choline and phosphotidylserine. These nutrients help ensure proper neurotransmission and axon development. Kimchi is a functional probiotic food that supports gut health. This is one of my favorite ways to start the day with a brain-boosting, anti-inflammatory meal on the MIND diet. 5- Sardine & Avocado Salad by That Clean Life Did you think you’d make it through this list without a sardine recipe?? Hah! Truly, sardines offer such high amounts of Omega-3 fatty acids per serving, that I couldn’t not include them on an anti-inflammatory recipe list <<Why I Love Sardines>>. You’ll get bonus points for leafy greens (spinach), cruciferous vegetables (radish), and monounsaturated fats (avocado). Don’t knock it til you’ve tried it! Complete MIND diet Meal Plan Want more? 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 otherwise damage the body’s neurons, they are high in fiber which boosts digestive health, and a higher intake of flavonoids appears to reduce rates of cognitive decline in older adults. Vitamin E is found in nuts, plant oils, seeds, and leafy greens, and is a very potent antioxidant associated strongly with brain health. The plan also includes vitamin C which has been found to help neurons cope with aging. Fiber This plan provides at least three servings of whole grains daily, green leafy vegetables, nuts, berries, and beans providing up to 45 grams of fiber per day. Increased whole-grain intake is linked to a reduced risk of cardiovascular disease, cancer, respiratory disease, diabetes, and infectious disease. Related: Dietary Fiber: Understanding Soluble vs Insoluble Fiber Free Anti-Inflammatory MIND DIET Meal Plan: Want a meal plan to help maintain Brain Health? Click here to get Kate’s Brain Health Meal Plan that includes recipes anti-inflammatory recipes on the MIND Diet that supply healthy fats, antioxidants, 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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Air-Fryer Crunchy Chickpeas: High-Fiber Snack without Inflammatory Oils

March 11, 2022 2 Comments

Air-fryer crunchy roasted chickpeas are a perfect anytime snack, or topping for salads, soups, and curries. They are super easy to make, tasty, and nutritious! I’m a big fan of chickpeas. They are a very versatile legume that can be sweet or savory depending on your preferences. I’m typically mixing them with peanut butter into a Chickpea Cookie Dough, using them as a secret ingredient in Chickpea Blondies, or adding them to a smoothie for extra fiber.  This winter I’ve found more and more reasons to incorporate crunchy chickpeas as the ‘crunch’ on a salad. They go soooo well with Kale Caesar! Whether you’re adding these little gems to a meal or simply indulging as a snack, these Air-Fried Crunchy Chickpeas are so easy! I like them way better than many of the store bought crunchy snacks because I prefer to use Olive Oil or Avocado Oil and avoid inflammatory seed oils.  Related: AIP-Lemon Coconut Balls Most often, I’m using savory chili spice, harissa seasoning, or taco seasoning. However, you can make a sweet treat with cinnamon and maple syrup, too!  Chickpeas are low in fat, high in fiber, have a bit of protein, and contain micronutrients like magnesium and potassium.  HOW TO MAKE AIR-FRYER CRUNCHY CHICKPEAS: Prepare the chickpeas. I’ve had great luck cooking dried chickpeas in my Instant Pot. However, you can also used canned chickpeas. You’ll want to rinse and drain the chickpeas. Lay them flat and gently pat dry to absorb the excess moisture.  Season them up. You’ll need about a tablespoon of oil and a tablespoon of spices. Chili spice works great, Cinnamon makes a sweeter treat, or a combination of the two makes a really interesting Sweet-Spicy mix.  Cook in the Air-Fryer until crunchy. I find that about 14 mins at the ‘high’ function of 390 degrees is perfect. Make sure to shake the basket often to prevent burning. If you don’t have an air-fryer you CAN make these in the oven. Simply roast on a baking sheet at 425 for about 30 minutes, stirring frequently. ((I LOVE MY AIR-FRYER: SHOP MY FAVE)) Storage note: Once cooled, keep these in an air-tight container for up to 5 days. I find that when kept in the fridge they get a little too soft. I prefer a mason jar in the pantry; but they rarely last too long before I eat them all up!  Make an Easy, Quick Topping or Snack with Air-Fryer Crunchy Chickpeas! My favorite canned chickpeas are from Thrive Market. I can find organic, canned chickpeas at a great price. I always stock up in my Thrive Market boxes! Why I Prefer Homemade Snacks: 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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AIP Sweet Potato Pudding Bowl

AIP Sweet Potato Pudding: A Perfect Grain-Free Breakfast

January 29, 2022 No Comments

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 1 Comment

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 2 Comments

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 No Comments

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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psoriasis, skin, disease-5996424.jpg

A Functional Nutrition Perspective on Psoriasis

January 14, 2022 No Comments

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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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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