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Why You Should Monitor Your Blood Sugar?

Insulin resistance, metabolic syndrome, and type 2 diabetes have reached epidemic proportions. In the U.S. today, someone dies from diabetes-related causes every ten seconds, and recent reports suggest that one-third of people born in 2010 will develop diabetes at some point in their lives. Nearly 10 percent of American adults have type 2 diabetes and 25 percent have pre-diabetes.

Metabolic health is commonly defined as the absence of metabolic syndrome, an umbrella term for a cluster of risk factors that can lead to type 2 diabetes and cardiovascular disease.

Simply put, if you have high blood pressure, high blood sugar, excess body fat, or elevated cholesterol or triglyceride levels, you may be at higher risk of conditions like type 2 diabetes, heart disease, and stroke.

The conventional medicine approach has long been centered around a “wait and see” mentality and even prophylactic drug therapy, but this is not working. We need clear prevention strategies that invoke lifestyle and diet recommendations that work. Ask for your Hemoglobin A1c and Fasting Insulin to be run with every blood panel you get.

First introduced in the late 1990s as an alternative to standard glucose testing, continuous glucose monitors (CGM) are small, non-invasive devices. They stay on the back of your arm for two weeks and measure your glucose values 24/7.

The CGM was initially developed as a life-saving tool for people with diabetes, quickly becoming an invaluable tool for diabetes management. Over the decades, the sensors have improved, costs decreased, and the technology is now available to a broader audience.

CGMs are now an excellent tool for anyone who wants to optimize their metabolic health.

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Most generally healthy people have likely never thought twice about their metabolic health, but it might surprise you that only 12 percent of Americans are actually metabolically healthy. That’s right—only 1 in 8 American adults currently has optimal levels of things like HDL cholesterol, body fat, blood glucose, and blood pressure.

How Do You Know if You're Metabolically Healthy?

One of the best ways to determine whether you're metabolically healthy is to visit your doctor, so don't avoid those routine checkups and lab tests.

But since good metabolic health typically means having optimal levels of a few key health markers, here are a few things that may help you figure out how healthy you are:

Daily average glucose <105 mg/dL (but remember, normal blood sugar levels vary depending on various factors, including age).
Triglyceride values <150 (normal) and <90 (optimal).
High-Density Lipoprotein (HDL) cholesterol values >60.
Blood Pressure <120/80.
Waist Circumference below 35 inches for women and 40 inches for men.

CGMs Encourage Optimal Health

CGMs are just one tool that can give you more insight into metabolic health, especially when it comes to monitoring your blood sugar levels.

According to Dr. Daniel Brito Guzmán, M.D., an assistant professor at the Heart and Vascular Institute at West Virginia University, understanding pre-prandial (pre-meal) and postprandial (post-meal) glucose levels can help folks learn what they can eat. It can also help them understand portions related to glucose elevation and use this information to maintain stable glucose levels.

Uncontrolled glucose levels and insulin resistance are a precursor to metabolic syndrome and diabetes mellitus. At the same time, controlled glucose levels can help reduce overstimulation of the pancreas and impact chronic inflammation.

So, glucose monitoring is key to optimizing your health and preventing various chronic health conditions.

How CGMs Benefit Healthy People

For healthy people, CGMs are a relatively new bio-hacking tool. According to Dr. Brito, healthy individuals can benefit from glucose monitoring by understanding how the pancreas and insulin work to maintain healthy blood sugar levels.

For example, if you’re planning on engaging in a strenuous exercise workout and your CGM detects your baseline glucose level as borderline low, you’d want to eat beforehand.

Your blood sugar levels can significantly impact how your body feels and functions. That’s why stable blood glucose levels can be an important factor in supporting overall well-being.

With a CGM, you’ll be able to track your blood glucose levels over time, so you can make lifestyle choices that support healthy living.

When you join my Blood Sugar Revolution program, you get a Nutritional Therapist trained to provide additional support and guidance for 3 months to help you reach your goals. Check out what is included here. We start on January 9, 2023.

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50% of 85 year olds will get Alzheimer's

Did you know that 50% of 85-year-olds will be diagnosed with Alzheimer's?
That is one SCARY statistic. But, the good news is, we can control this - we can change this. The data is clear that if we start now (say in our 40's and 50's), we can prevent this from happening. So, what do you need to do to prevent this awful disease from progressing? LOTS...
For the last five years, I have had the pleasure and privilege of working for the renowned Amen Clinics (brain health specialists). Dr. Daniel Amen is a pioneer in brain imagery. I learned of him in my first nutrition school over 11 years ago. The brain scans he shared of a 40 yr old moderate drinker were scary! But, he then showed how in 6 months, she was able to change her brain by stopping alcohol, eating healthier, and exercising more. This empowered me to make big changes. I rarely drink alcoholic beverages these days and well, you know I'm tight on my diet. But I got better with it and made sure to implement a few new things this past year. These changes helped me to lose over 25 lbs now!! Woo-hoo!
So, what do Dr. Amen and myself recommend to improve brain health? His Bright Minds protocol is very helpful. But for me personally as a 52-year-old woman, my goal is to maintain a healthy weight and balanced blood sugar as I transition into Menopause. I also am mindful about my stress levels, focus on getting good quality sleep and exercise daily - not too much and not too little. I drink very little alcohol - maybe a few drinks per year and try not to take over-the-counter medicines, focusing on supplements and herbal remedies instead. That's not to say I'm above an Advil when in pain, but it's never my first option. These are simple strategies that I keep in place to help me maintain my health.

Here is what Dr. Amen shares as risk factors:

BLOOD FLOW: Hypertension, stroke, transient ischemic attacks, heart disease, erectile dysfunction, sedentary lifestyle

RETIREMENT/AGING: Over 65, retirement, limited new learning, social isolation, less than high school education, high blood ferritin (iron) level

INFLAMMATION: Leaky gut, low omega-3 intake, gum disease, joint pain

GENETICS: Family member with dementia or mental health issues, apolipoprotein E4 gene (there's a blood test for this)

HEAD TRAUMA: One or more head injuries, loss of smell

TOXINS: Alcohol, drugs, smoking, pollution, pesticides, mold, carbon monoxide, BPAs, personal product toxins (phthalates, parabens, etc.)

MENTAL HEALTH: Depression, Post-Traumatic Stress Disorder, Bipolar, Chronic Stress

IMMUNITY/INFECTIONS: Low vitamin D, autoimmune disorders, infections, such as Lyme disease

NEUROHORMONES ISSUES: Thyroid, cortisol, testosterone, dehydroepiandrosterone, estrogen, progesterone, insulin

DIABESITY: Pre-diabetes, diabetes, overweight, obesity

SLEEP ISSUES: Sleep apnea, chronic insomnia, sleeping pills

The good news is through testing and evaluation, a lot of these risk factors can be determined and remedied through fairly easy interventions. If you need dietary support and lifestyle management advice, I would love to guide you along the way. Feel free to set up a free 20-minute consultation.

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3 Ways to Transform Your Kitchen for Better Health and Nutrition

As 2022 nears, people will feel inspired to get their health back on track, and the key to doing so is reinventing their ideal diet. It’s long-held true that the key to good health starts in the kitchen, so it’s important to take the time to revamp your space so that it supports your journey to better health.

Whether you’re reorganizing, restoring, or renovating, the benefits of a refreshed kitchen are plentiful. Not only can it support your physical and mental health, but it can also be a wise financial decision in the long run. If the new year has motivated you to take back your health, here are three simple ways to transform your kitchen for better wellness.

1. New appliances

Are you using decades-old appliances? Believe it or not, old ovens, microwaves, and refrigerators can deter you from trying new recipes and making healthy meals. Plus, the new capabilities of appliances today present more opportunities than ever to make nutritious, tasty, meals efficiently and successfully.

While some devices can be on the expensive side, the investment is more than worthwhile; installing them can add significant value to your home and earn you some of your money back should you plan to sell one day. For the most home value, explore energy-efficient appliances as these will also help you save money and energy on your journey to better health.

Other appliances to consider for easier and healthier living and cooking include:

Refrigerator with water filtration systems
Reverse Osmosis water system with re-mineralizer
Steamer
Blender/Food Processor
Vegetable spiralizer

2. Storage solutions

When you come home from the grocery store and start unloading, you might find that there is very little space to put your items. Especially for more nutritious foods like produce, these should be at the forefront of your kitchen and mind. The more you see fruits and vegetables, the easier it is to remember to incorporate them into your meals. Also, if you see them aging, you can be sure to utilize them for that day’s meal to make sure they’re not wasted, along with your money.

Wired baskets adhered to the wall are great storage solutions for produce. Open shelving also helps make those healthier choices visible and gives you more storage room for tighter kitchens with little counter space. You can also utilize drawers in existing cupboards or islands to put smaller, less frequently used food items.

3. Organized pantry

Your pantry is also a location that can help you streamline your healthier dietary habits. Plus, scientists claim that there are numerous health benefits of staying organized. However, many families pile every spice, canned food, and snack into the pantry wherever they can fit it for the sake of time. Many of these items get lost in a closet full of goods where they inevitably expire.

To help maximize and organize your pantry, start with putting food items in clear bins to make them easier to find and use. Put older items closer to expiring in the front so you know to use them first, and push newer items behind them. Lazy susans can also help you access harder-to-reach foods. In addition, don’t be afraid to use the back of your pantry door. Hanging organization systems are extremely helpful in adding usable storage space. Remember that organization saves time and energy that can be put toward those healthy habits!

When it comes time to set those New Year’s resolutions, make your overall wellness a priority by paying closer attention to your kitchen. Even small changes to your kitchen can make it significantly easier to follow a healthy diet and exercise routine. Swap out those ancient appliances, take advantage of usable space, and get organized!

For more ways to practice better nutrition, consider one of my 2022 cooking classes and explore some of my healthy recipes. Happy New Year!

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Are Eggs Healthy to Eat?

How do I shop for the best quality eggs? Read More

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Tips for a Healthy Heart

February has been named heart health awareness month. Heart disease is the leading cause of death in the US and has been for many years. Globally, it accounted for 18.6 million deaths in 2019. Contributing factors are a poor diet consisting of highly processed, low fiber foods, obesity, stress, and physical inactivity. A recent study showed that 22% of the population gained what is being coined the “quarantine 15.” That’s a lot of extra weight.

Doctors & scientists have been looking at several causal factors for cardiovascular disease for over 60 years now.

Back in 1953, a physiologist named Ancel Keys coined the diet-heart hypothesis – which incorrectly linked dietary fats and cholesterol to heart disease. This theory stuck for decades and has been a dietary dogma since.

Today we have a large meta-analysis of prospective studies involving close to 350,000 participants that found no association between saturated fat and heart disease. A Japanese prospective study that followed 58,000 men for an average of 14 years found no association between saturated fat intake and heart disease and an inverse association between saturated fat and stroke (i.e., those who ate more saturated fat had a lower risk of stroke).

In recent years, cholesterol has been demonized. But, cholesterol is needed and protective. It makes sex and stress hormones, fuels the brain, soothes inflammation, provides a protective membrane around EVERY cell in the body, and helps with Vitamin D production. Cholesterol is the band-aid sent to protect blood vessels. However, if we need too many “band-aids” then we have a problem with build-up and blockages.

With the demonization of saturated fats and red meat, people started to eat more chicken. But, chicken is higher in omega 6 fatty acids. Grass-fed beef has a better nutritional profile, more zinc, heme iron, B12, more conjugated linoleic acid (a potent antioxidant and protects against heart disease), and 2-5 times more Omega 3’s than grain-fed beef! Grass-fed beef also contains lower proportions of palmitic and myristic acid, which are more likely to raise cholesterol. This is why grass-fed and pasture-raised animal meats/eggs are superior for our health.

3 Tips for Heart Health:

Eat PFF meals – Make sure each meal contains a lean protein, fiber from vegetables, and a healthy fat (olives, nuts/seeds, avocado, fatty fish, olive oil)
Add antioxidants to your daily diet (kale, berries, dark chocolate, pecans, beets, spinach, and artichokes are examples)
Move your body daily. Movement of some form is crucial for cardiovascular health.

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7 Predictors of Heart Disease:

Inflammation – not cholesterol – is the MAIN predictor of heart disease. Inflammation is caused by high BP, high insulin, advanced glycation end products, heavy metals, mold, hormone imbalance, nutrient deficiencies, and more. The test to measure this is hs-CRP. Elevated levels show a direct correlation with a heart attack. The optimal range is <1.0

Homocysteine – When you have MTHFR gene variants, homocysteine levels can rise. You can feel weak, dizzy, fatigued when levels are high, have low B6, B12, and low folate. High homocysteine can be treated simply with supplementation!

High iron is another risk factor – oxidation in the body – high iron can occur in postmenopausal women. Comes from cookware, water, foods we eat, and even supplements. Make sure you measure your hematocrit, ferritin (iron stores), and hemoglobin levels annually.

Fasting insulin – overproducing insulin as a response to chronic stress or a higher carb/sugar diet can result in inflammation and weight gain. This is a fantastic marker for insulin resistance and more sensitive than the A1c measure for diabetes. Any value over 5 mlU/L means inflammation and insulin resistance are here and lifestyle changes are needed.

Hemoglobin A1c – typical blood test to measure RBC over the last 3 months to look for how one is controlling their blood sugar. Levels should be below 5.6%.

Advanced Glycation End products are sticky molecules that clump together in your tissues and can travel and create blockages and blood clots in blood vessels! The A1c test is also a good measure of AGE’s in your blood. Levels should be below 5.6%.

Cholesterol (Lipid Panel) – You should test far away from surgery, a wound, high stress, injury as cholesterol levels vary daily in response to internal messages.

A complete lipid panel includes something called a VAP. It looks at particle size and number, LP-A - an indicator of risk. Low cholesterol can be as detrimental as too much. Don’t forget: Cholesterol is so essential to good health that it’s found in almost every human cell. Levels below 160 mg/dl may indicate anemia, infection, and excess thyroid function, as well as memory and cognition issues. Good total levels can be 160-210.

To learn how to eat for a healthy heart, join me for a live online class on February 27, 11:00 am. I’ll talk about these factors in more detail and show you how to make foods that support healthy heart function. Find out more at www.UnlockBetterHealth.com

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4 Ways to Manage Blood Sugar Levels

One of the most rewarding parts of my job is helping people achieve their health goals and even better when they work in conjunction with their doctor and can come off medications.
Lifestyle meds like metformin, high blood pressure meds, and statin drugs (for high cholesterol) can often be replaced with a healthy diet of whole foods, movement, and certain supplements. You must work with your doctor to do this, but I love supporting my clients through the process to free them of this burden.
One factor of health that you can have a lot of control over is your blood sugar levels.

Insulin is a hormone that gets secreted when your body sensing something sweet entering the bloodstream. It acts as a shuttle to move glucose into the cells.

Currently, close to 50% of Americans have high blood sugar levels that fall within the pre-diabetic and diabetic ranges! This is something we can control with diet, exercise, and improving nutrient status. (I'm talking Type 2 here)

Blood sugar is measured by Hemoglobin A1c levels that look at blood sugar levels from the past 2-3 months.

The sugar in your blood is called glucose. When glucose builds up in your blood, it binds to the hemoglobin in your red blood cells. The A1c test measures how much glucose is bound.

Red blood cells live for about 3 months, so the test shows the average level of glucose in your blood for the past 3 months. A level of 5.7% - 6.4% is considered pre-diabetic, with diabetic levels over 6.5% and more. Some integrative doctors don't even like to see A1c levels over 5.6%.

Things you can do to improve blood sugar:

1. Lower your simple carbohydrate intake. Simple carbs break down into glucose within about 30 minutes. If you have too much intake or insulin-shuttling problems, this can create higher blood sugar levels. So remember, bread, cereal, pasta, cookies, crackers, bagels, muffins, croissants, and donuts are simple carbs - mostly glucose - and we don't have a nutritive need for any of them. This is not to say you can't ever eat these foods, but they shouldn't be a staple or mainstay in your diet. (Think about that morning daily cereal habit!)

2. Eat more fiber. Fiber helps to slow down the absorption and digestion of sugar and carbs. Vegetables, fruits, and legumes can support this function. In fact, in studies, soluble fiber has been shown to improve blood sugar management. Psyllium and beta-glucans are soluble. A 1/4 tsp of psyllium powder in 8 oz of water every morning can be helpful. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4950069/)

3. Move your body daily. Exercise can help increase insulin sensitivity - meaning it helps your cells be able to use the available sugar in your bloodstream. Exercise also helps your muscles use blood sugar for energy and muscle contraction. Lifting weights is great for this. Even small handheld dumbells can be helpful here.

4. Stay hydrated with WATER! Most clients I speak with don't drink enough water or they drink too many dehydrating beverages like coffee, soda, and caffeinated teas. Pure, filtered water can help your kidneys flush out excess sugar through the urine. Proper hydration moves hormones throughout the bloodstream and can prevent high blood sugar levels. Adults need about 50-80 ounces of water daily, more if you exercise daily. Filter your water with a carbon block filter or reverse osmosis and try to limit your exposure to drinking out of plastic water bottles.

These are just a few tips to help you and they are quite basic, but most people are meeting these basic needs. If you struggle with high blood sugar levels, please set up a free 20-minute consultation with me.

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How to Detox For Hormone Balance

Are you suffering from hormonal imbalance? How do you know? If you get acne, dry skin, or rashes, irregular or painful periods, you may have a hormone imbalance. Have you recently had your period after months of not having it? Do you feel that your breasts are starting to get tender and sore more often? Do you have awful PMS, no libido, weight loss resistance, fibroids, heavy or super light periods?

If you answered yes to many of the questions stated above, then you’re probably having a hormonal imbalance. Hormone imbalance is generally normal for women who are either on the peri-menopausal (about 4-6 years before menopause), menopausal or post-menopausal stage. However, this does not mean that you have to stop taking care of yourself or detoxing every now and then. In fact, it’s better to detoxify more than ever during these years.

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What does it mean to “detox?”

Detoxification occurs via the liver through Phase I and Phase II detoxification, our skin, our lungs, our bowels, and kidneys. But our main organs for hormone detoxification are our liver and digestive system. Estrogen gets broken down and re-packaged in the liver to be excreted through our bowels and kidneys. However, if you have any sort of liver dysfunction or compromise, the “dirty” and older estrogens may linger and cause problems. If your digestion is impaired with poor bile production, constipation, and poor motility, you may be re-uptaking those dirty, conjugated hormones. Focus on repairing your gut function, eat a high-fiber diet, fermented foods, moving your bowels daily and moving your body daily.

Detoxing with Food

Detoxing is not solely dependent on food, but it’s one of the many ways that can help balance your hormones. Eat lots of Brassica family vegetables, broccoli sprouts, raw carrots, beets, leafy greens, and raspberries for their ellagic acid. Add in some warm lemon water in the morning and drink lots of filtered water.

Easing up on fried foods, fatty animal meats, gluten, and dairy for a while can also have a profound effect on your digestive system. It’s not necessary to go on week-long cleanses or smoothie programs, just lighten the intake a bit.

Through this cleansing, you allow your body to excrete excess waste and toxins that only contribute to hormonal imbalance.

Detoxing through Sweat

Working out as a way of detoxing through sweat is equally important as detoxing with food. By moving your body, you’re making sure that your hormones and your liver are working properly. Excess hormones get stored as fat in your body, that’s why it’s important to move your body daily to excrete the excess toxins through sweat, which can help restore hormonal balance.

Not only by working out can you restore your body’s natural hormone balance, but also by attending yoga classes. Find an activity that you love! As long as you’re sweating and excreting excess body waste or toxins, you’re good to go. Infrared saunas can also assist you with sweating out toxins via the skin. Just be sure to dry skin brush and shower right afterward.I have one in my home that I rent for clients and for my own use.

infrared sauna

Detoxing through Self-care

There’s no better way to detox than actually taking care of yourself and prioritizing your inner peace and wellness. When you’re stressed, and a lot of things fill up your mind, your brain can signal your body to produce hormones that could help you ease up a bit. But, sometimes this signaling that the brain does cannot help in balancing your hormones. Instead, it only adds to the excess hormones or toxins in your body.

Detoxing through self-care is easy. Some people may like meditation. Take a few moments off during the day, either in the morning or at night, to close your eyes, reflect, and breathe. Typically, people would suggest thinking of happy thoughts, and this is very effective. You can also release happy hormones by also doing the things that you love (your hobbies, favorite things to do during your free time, etc.)

Other forms of self-care include warm Epsom salt baths, dry skin brushing,rebounding, and massage. All of these can help you move toxins out of the body.

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What’s Next?

After you take these steps and you are still experiencing hormonal symptoms, it’s time to test your hormone levels with the DUTCH test for comprehensive hormones and see what’s really going on. The DUTCH test looks at your hormone metabolites, how the liver is processing your hormones and what pathway they are taking. I’ve personally run this test on myself and hundreds of clients since last year and it’s been very eye-opening to see what’s really going on.

The Dutch test measures estrogen, progesterone, testosterone, melatonin, DHEA, cortisol, and some organic acids. But, more importantly, we can see which pathway the estrogens are being detoxed via the liver. Is it the safer 2-OH pathway or the “dirty” 4-OH pathway, that can lead to reproductive cancers. This way, we can focus on what we need to be doing for your body – not just guessing!

Let’s set up a free consultation to discuss your hormones today and if you should be using the DUTCH test (hint: everyone should test!).

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6 Ways to Balance Your Hormones

Millions of women (and men) suffer from weight gain, mood swings, low libido, fatigue, and brain fog today. These common health issues can be a sign of hormone imbalance. It’s our bodies telling us that something is wrong. The cause could be our diet, stress, or the myriad chemicals we ingest, breathe or come in contact with on a daily basis. Left untreated, hormone imbalance can lead to diseases such as obesity, breast cancer, thyroid disease, PCOS (Polycystic Ovarian Syndrome) and even osteoporosis.

Mainstream medical protocols would call for a prescription drug to treat hormone imbalance or the diseases associated with it. But what if you could achieve balance or homeostasis by altering your lifestyle habits or changing something you eat? What if we could identify the root cause of your imbalance and focus on the underlying origin of your health issues?

First, find out what’s off-kilter and test your hormone levels with a functional medicine doctor. Or, get a DUTCH test through me! This is the new gold standard for testing hormone metabolites via urine.

6 Ways to Balance Your Hormones

If you have some minor issues like high cortisol or excess estrogen, you can try some of these lifestyle management techniques to correct the imbalance:

Manage your stress. Stress has a huge impact on our health. External stressors (like work, traffic, and family issues) can be managed with deep breathing, meditation, yoga, journaling, and massage, but don’t forget about internal stress such as food intolerance or allergies that can raise cortisol levels as well. Create a food journal and write down how you feel after a meal and note if you get gassy, bloated or have digestive issues. You could have a food intolerance. Take 10 minutes a day to unwind and have time exclusively for yourself. Do what makes you happy!

Did you know? Stress is the top reason behind most doctor visits today. It starts as pain and inflammation in the body; which leads to disease.

Nix the chemicals. Every day we come into contact with chemicals that can disrupt our delicate hormone levels. These chemicals (BPA, parabens, fragrance, and fluoride in our water) are endocrine disruptors, meaning they can block or mimic estrogen in our bodies, influence thyroid-hormone signaling and block egg production in the ovaries. Look for BPA-free canned foods, paraben-free personal care products, choose fragrance-free items, use a refillable stainless steel or glass water bottle, get a high-quality water filter and choose fluoride-free toothpaste.

Did you know? Choosing a "BPA-free" product may not be safe either. Companies are using Bisphenol F or S to replace BPA products. Nix the plastic altogether and go for glass, stainless or ceramic containers.

Move your body, but not too much. We all know exercise is important, but did you know that 30 minutes of exercise per day can lower cortisol levels and help flush excess estrogen from the body? Find an exercise that you like, even if it’s just dancing around your living room.

Did you know? Too much exercise, like suddenly training for a marathon or long-distance running may tax or stress the body and raise cortisol levels.

Get Supplement Savvy. Fish Oil, Rhodiola, and ashwagandha have all been proven to lower cortisol levels. Di-indolemethane (DIM) has been proven to reduce excess estrogen levels. Doctors recommend 200 mg of DIM per day. But, test first to make sure you even need it!

Did you know? Some supplements are filled with gluten, artificial colors, fillers and preservatives. Read every label! Or, work with me to get pharmaceutical-grade supplements that can drastically improve your health.

Get Happy. When we smile or laugh, endorphins are released and that lowers cortisol levels. Connect with a friend, see a funny movie, volunteer, join a group of like-minded people, or act like a kid (ride a roller coaster, play a fun game, color, do a puzzle)!

Eat Nutrient-Dense Whole Foods. Make sure you’re getting enough fiber, cruciferous veggies, sprouted whole grains, and lean protein. Drink lots of filtered water. Eat less (or no) meat & dairy from conventionally raised animals, cut caffeine and lower alcohol consumption. Don’t eat soy and nix the vegetable oils, like corn, canola and soybean oil.

Did you know? Chia seeds can detoxify your colon because of their mucilaginous fiber that carries away toxins like excess estrogen.

Want to learn even more tips and tricks to balance your hormones and lose weight? Work with me in my Hormone Balancing Program with DUTCH testing. Don't guess, TEST!

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Should we Filter our Water?

Do we need to filter our water?

Water is essential to our health. We need it to keep our brains hydrated and functioning, distribute hormones and nutrients throughout our blood, keep joints and skin supple, keep digestion moving and many more functions. But, what kind of water do we need? Obviously, the cleanest, freshest water is best, but how do we achieve that?

water glass

Most Americans drink city-provided tap water and some have wells. It’s important to know what is in your water before deciding what type of filter to purchase. I will save you a few steps and say that it is essential that everyone filter their water beyond what is coming out of your tap or refrigerator. (Sorry, a filter in your fridge only removes sediment. It’s simply not enough.)

The Environmental Working Group has an extensive database where you can plug in your zip code and determine what chemicals and contaminants are in your water. For example, Fairfax 22030, has 10 cancerous chemicals and 14 other contaminants and heavy metals in the sample from Fairfax County Water Authority. Some of the chemicals include Hexavalent Chromium (remember the Erin Brockovich movie?), trihalomethanes and eight other chemicals known to cause cancer. Other contaminants included aluminum, barium, fluoride, strontium, and vanadium – to name a few.

Before you completely freak out – it’s ok. We can filter out these contaminants and drink clean water! You may think it’s ok to drink bottled water though and skip the tap. However, bottled water comes with many cons. It’s kept in plastic, which leaches chemicals and bits of microplastic. It’s simply plastic bottles filled with unknown municipal water (aka tap water). Drinking bottled water can be expensive and has detrimental effects on the environment. Plastic is polluting our oceans and wildlife exponentially. Please stop buying plastic water bottles. Get your filter and a reusable water bottle, like one from Contigo, HydroFlask or Thermoflask and fill it up when you leave the house. We even travel with ours.

cindy with water

If you rent, you should consider a countertop filter that you fill and keep in the fridge (if you want it cold). However, the filter type is what matters. Depending on what contaminants are in your water will determine what type of carbon block filter you need. Some great brands include Zero Water, Pur Water and Berkey.

If you own your home and can install a water filter, here are my favorite options. You can go with a simple reverse osmosis water filter that fits underneath your kitchen sink. This will remove most contaminants, including Hexavalent Chromium, but it also removes beneficial minerals, so consider one with a re-mineralizer or add trace minerals to your water. I have the one from Aquasana.

Another option is a whole house water filter. These filter everything in your home from your shower heads to your laundry water. This is a great option if you have high-end shower heads and don’t want to put individual shower heads in each shower. It’s also great for larger homes with multiple levels. I have both a reverse osmosis system and a whole house filter because I was finding my shower water was drying my skin and hair (too much chlorine) and it improved after I installed the whole house filter.

Another option is fresh spring water. If you live near an open spring, you would collect the water in large glass containers. However, they are difficult to find, could be contaminated and it’s difficult to collect. FindASpring.com is a great resource to find a spring near you.

Spend some time on https://www.ewg.org/tapwater/ and learn what’s in your local water. EWG is a great resource to find filters as well. This is one crucial step you can take to improve your health – you just have to remember to drink!

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Food Allergy or Intolerance? How do I know?

Food Allergy, Intolerance or Sensitivity...
How can you tell them apart? How do I test?

Gluten, Dairy, Soy, Corn, Eggs, Peanuts, Tree Nuts, Fish/Shellfish, Nitrates, & Sulfites

These ten items are the most common food allergies in the US right now. But, what is the difference and how can you tell if you have a true allergy or a sensitivity to a particular food?
An allergy is defined as a normal response to an unfamiliar protein sequence. (like undigested or partially digested food proteins) Some allergies, like sulfur, salicylate, and gluten can be inherited, but most are the result of digestive problems and dietary stressors.

A person can only be truly allergic to some type of protein-based item.

Food sensitivities, however, may result in "allergic-type" reactions to other foods that are not protein-based. So, how are they the same and how are they different? Both reactions are mediated by antibodies being produced against an antigen in the food The difference is the type of antibodies that are produced. True food allergies are mediated by IgE antibodies. These trigger the release of histamine from mast cells and basophils, thus triggering symptoms such as hives, swelling of facial tissues, red skin, sneezing, coughing, elevated heart rate, shortness of breath and so on. The reaction is very swift and anaphylaxis can occur within minutes from consumption or contact. The memory for creating the IgE antibodies can be lifelong - which is why you would need to avoid those foods your entire life. Diagnosing such an allergy can be done via skin prick testing on the arms or back with 10-30 items (mostly environmental triggers), but it has a high false positive rate of 50-70% - meaning you aren't really allergic after all.

IgE blood tests can be done to measure antibodies using Elisa technology, but again false positives can run between 40-60%! And remember, this is only testing for true IgE allergies.
Food sensitivities don't hold the same memory. It's also important to note that allergies and sensitivities can change over time.

A food intolerance will look very similar to an allergy, but the response is typically delayed - sometimes as long as a week. Symptoms can range from post nasal drip, sneezing, joint pain, skin rashes, dry spots on the skin, pink bumps, fatigue, mood changes, restlessness, insomnia and a full range of GI symptoms (reflux, burping, gas, bloating, diarrhea and abdominal pain). These are usually measured via blood test looking at IgG antibodies. With any testing, you have to have been exposed to the allergen relatively recently to have a measurable amount of antibodies (like 3-4 weeks) or the false negative rate is higher. Alternatively, if you know you have a reaction to a particular food, you can try an elimination diet for 30 days and then slowly go through the reintroduction phase. (I can help with this process if you need guidance.)

Food sensitivities are a bit different. It is a non-antibody mediated reaction to a food. The class of foods known as FODMAPS is a great example. You may experience bloating and tooting, but you don't have an intolerance - just sensitive to those foods. There are no current testing methods for this, but an elimination diet can be quite useful here.

What tests do I need?
In order to test for a food allergy, a blood test (the Elisa) is currently the gold standard in most doctor's offices. This is measuring IgE antibodies for a true food allergy.
To test for food intolerances, there are a number of tests out there. I like and have used the KBMO FIT test. As a Nutritional Therapist, I can now order these tests for my clients. The FIT test looks at 132 different foods and additives. KBMO also has a test for Zonulin which can detect "leaky gut." This is very useful in helping my clients restore health to their gut and hopefully remove some of these intolerances.

If you are interested in learning what food intolerances you have or if leaky gut is suspected, let's test. Then, I will guide you through some dietary protocols and helpful tips on restoring your gut health.

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