What's in a label?
I was brought up a bleach user and we cleaned with all the chemicals. We ate plenty of fresh fruits, vegetables and meats, but my parents were of the generation where TV dinners became popular and the convenience of dinner coming from a box was just too good to pass by. Frankly, I fed my family that way too. It's what I knew.
If only I had known then what I know now.
I'm older and wiser now. After my son began seeing a functional medicine doctor over a decade ago, I began to see things differently.
Today, I rarely use anything boxed. (I also almost never say never.) I read labels...a lot. A tip for you that are of the age of needing reading glasses...use your phone, take a pic of the label and then you can ZOOM IN! Brilliant tip some kind soul gave me as I was struggling to read the back of a box of pre-made pasta.
Anyway, your best bet is to stick to the perimeter of the store for almost everything. Keeping fresh fruits, vegetables and meats on hand will thwart the urge to grab a box or bag of unhealthy food or to make a stop at the local fast food spot.
Let's talk about food labels and some key things to watch out for. We'll tackle household toxins in a later edition. Food Labels
If you have any dietary restrictions, know the pseudo words for those restrictions.
Here's a few:
Dairy: Artificial butter or cheese flavor, casein or caseinates, Diacetyl, curd, ghee (some debate on this one, you be your own judge), hydrolysates, lactalbumin, lactalbumin phosphate, lactose, lactoglobulin, lactoferrin, lactulose, Recaldent, Rennet, Tagatose, Whey or whey products
Gluten: Wheat, barley, spelt, and rye, seitan, malt, bran, white flour, graham flour, farina, durum, semolina, so many more. This website, knowgluten.me, has a great list and so much great information. Click here to access a printable page.
Sugar: Dextrose, fructose, galactose, glucose, lactose, maltose, sucrose, beet sugar, brown sugar, cane juice crystals, cane sugar, castor sugar, coconut sugar, confectioner's sugar (aka, powdered sugar), corn syrup solids, crystalline fructose, date sugar, demerara sugar, dextrin, diastatic malt, ethyl maltol, florida crystals, golden sugar, glucose syrup solids, grape sugar, icing sugar, maltodextrin, muscovado sugar, panela sugar, raw sugar, sugar (granulated or table), sucanat, turbinado sugar, yellow sugar, agave nectar/syrup, barley malt, blackstrap molasses, brown rice syrup, buttered sugar/buttercream, caramel, carob syrup, corn syrup, evaporated cane juice, fruit juice, fruit juice concentrate, golden syrup, high-fructose corn syrup (HFCS), honey, invert sugar, malt syrup, maple syrup, molasses, rice syrup, refiner's syrup, sorghum syrup, treacle
My teeth hurt from writing that!
Some hidden toxins:
BPA: Found in canned foods because most metal cans are lined with a sealant containing BPA
Other hard, clear plastic food or beverage containers. The symbol of a recycle triangle with arrows with a 7 in the center means it may contain BPA.
PFAS: Per- and polyfluoroalkyl substances (PFAS), known as “forever chemicals,” can be found not only in nonstick pans and waterproof gear but also in the grease-resistant packaging that holds your food from takeout chains and supermarkets. Check out this Consumer Reports article.
Potassium Bromate: (other names it goes by: bromic acid, potassium salt, bromated flour, “enriched flour”) It's a preservative used to enhance volume in bread products and flour. It's banned in several countries, including Brazil, Canada, the European Union and the United Kingdom because it has been shown to cause cancer in animals. Legal in the US despite ongoing concerns.
Artificial Food Coloring / Food Dyes (other names it goes by: Blue 1 and 2 – E133, green 3, red 3, red 40 and yellow 6 – E110, yellow tartrazine – E102): These are additives that give foods bright, attractive colors. They are banned in Europe due to increased cancer risk, chromosomal damage and behavior/hyperactivity issues in children. They are found in so many foods I can't even list them. Read labels.
MSG – Monosodium Glutamate (other names it goes by: Yeast Extract, Hydrolyzed Vegetable Protein, Hydrolyzed Plant Protein, Vegetable Protein Extract, Glutamate, Glutamic Acid, Sodium Caseinate, Textured Protein, Soy Protein Isolate, Barley Malt, Calcium Caseinate and Malt Extract): Flavor enhancer used in many foods. It's an amino acid that increases appetite, food addiction, and contributes to obesity. This is found in many foods such as salad dressings, fast foods, seasoning blends, frozen meals, processed meats, etc.
High Fructose Corn Syrup (other names it goes by: glucose syrup, corn sugar, fruit fructose, iso-glucose): A refined sweetener made from corn starch. It also acts as a preservative. HFCS has been connected to diabetes, obesity, insulin resistance, inflammation, non-alcoholic fatty liver disease and more. It's found everywhere, even in unexpected places like canned fruits and vegetables...read labels.
Sadly, this is the tip of the iceberg. My best tip to anyone who wants to restore their health is to learn to read labels and learn to love the way food naturally tastes. Figure out a good system to manage meals so you aren't reaching for processed foods because there is nothing else to eat.
Here are some meal management ideas: Shop for fresh meat, fruits and vegetables once a week. Just mark it on your calendar, make it an appointment. Meal prep on your slowest day or two of the week. Football Sunday in your house? Throw a whole chicken in the oven, chop some onions and peppers and put them in a glass container with a lid, make a pot of soup, Pack lunch for the next 3 or 4 days, it will keep. Making just a few fresh, homecooked meals will help your week be less hectic and making healthy eating more attainable. Share responsibilities for cooking with those who live in your house. Practice reading labels. Make cooking fun. Think competition, new ingredients, date night, etc. Be creative.
Make cooking and eating something that brings you joy and health.
It's possible and you will be grateful you did!
Want help figuring out the best foods for your metabolic type? Ready to dive in and get some help on your health journey?
Invest in yourself. Take a chance. Make changes.
Make the choice to choose yourself.
Schedule a free 30 minute consult today!
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| | Help Wanted: Sleep
One of the areas I address with clients is the area of sleep. Sleep is so critically important to your health, that it's important to me to spend a substantial amount of time addressing sleep.
Why is sleep important? Sleep deprivation can lead to increased insulin levels, increases stress hormones like cortisol, affect mood, memory and focus and can be a contributor to weight gain.
What happens when I sleep? During sleep, memories are catalogued, growth hormones are released, blood flow increased to necessary areas. And autophagy happens while we sleep (because that's when we fast). The cells cleanse and move the garbage out.
How can I get better sleep? Well, digging a little deeper into your health is one way. Hormone imbalances, parasites and gut dysbiosis can affect sleep. But, there are things you can do to set the stage for sleep while you work on internal healing.
1. Create a nightly routine. It can be whatever works for your lifestyle, but the idea is to train the brain that when this routine is initiated, it's time to sleep.
Cut the blue light 1-2 hours before you want to be asleep. I know that is difficult...television, social media, mobile phones, etc. are our connection to the world. But blue light throws off your circadian rythm and affects your pineal gland's ability to create melatonin.
3. Plan your sleep to begin around 10pm. Ideally you will be asleep an hour or two prior to midnight. Every hour of sleep before midnight is worth two hours to the body.
Keep your room cool and dark.
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| | Organ Meat...nope!
Sorry, vegetarians, this article isn't for you. More and more research is surfacing on the nutritional benefits of organ meat. In some cultures, organ meat is a regular part of the diet. Consider this, organ meats are low calorie, high protein, nutrient dense and low in fat. Organ meats contain Selenium, zinc, copper, iron, phosphorous, B12, riboflavin, folate, vitamin A and so much more. Comparatively speaking, organ meats provide a strong argument based on their nutritional value.
So, you might be wondering which organs to eat? Liver is clearly the most common. However, kidney and heart are gaining popularity and I clearly remember my grandfather eating cow brain. Admittedly, I've never had kidney. But heart was an adventurous addition to my diet this year. I've had chicken, deer and elk heart and they are all a bit different, but all excellent. In fact, if heart is prepared well, it has a strong resemblance to a tender piece of beef.
I know! Listen, I know that in our American culture, some of these foods feel a bit...well, gross. But, in other parts of the world, they are common.
Fine...where do I buy these things? Liver is readily available. For other organs, you can usually order them from a local butcher. Also, pay a little extra and have them prep the organ for you. If you have a hunter friend, ask them to have those organs prepared for you. Check out the Meateater website for some great recipes! | | |
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Financing for coaching programs (including lab work) is now available (approval required)! Check it out here! |
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| | Stress Management Corner There are many ways to address stress. Do a web search and you'll yield millions of hits. I, of course, have a few favorites, however, I remain open to learning about new ones when they cross my path.
Today I want to talk about a journaling type called Gratitude Journaling. Why gratitude journaling? Research shows that gratitude journaling can reduce risk of heart disease, feelings of depression, can lower stress and improve sleep. Focusing on the things in your life you are grateful for increases feelings of positivity. How does it work? It's really quite simple. You can journal electronically or in a pen/paper format. Just start writing. Write every day and talk about the things in your life you are grateful for. You could write about the big things like health, your home, your family or your career. Or you could write about small things like the perfect cup of coffee or finding a front row parking space. Really the point is to replace stress and anxiety with a focus on all of the things in your life that feel good. I can't start with a blank page!
If you feel like you need a template to get started, don't worry, I wrote and published a journal for this purpose. Give it a shot. Journal for 30 days straight and see how you feel. Remember, this is a new habit, so you'll probably need to remind and push yourself to do it for this first month. Get your journal at Amazon and get started! | | |
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| | Lab Focus Today I want to talk about the GI Map. The GI Map I recommend is a qPCR test. You probably remember that term from the COVID tests. And the technology is similar. Many GI Maps use a culture test. The problem is that many pathogens die off when exposed to oxygen. So, their presence isn't seen.
The GI-MAP (Microbial Assay Plus) is unique in the field of comprehensive stool testing. It relies exclusively on quantitative polymerase chain reaction (qPCR) technology to detect parasites, bacteria, fungi, and more, by targeting the specific DNA of the organisms tested.
This gives us a ton of information about what is happening in the gut. It's a simple stool test, done in the privacy of your own home. It's not uncommon to go your whole life without having a GI Map, especially if you don't have big GI complaints. However, we know that things like parasites, infections and poor gut biome can effect our whole body. Knowing this, doesn't it make sens to figure out what is really happening in the gut? When I did my GI Map, I had no GI issues. I did, however, have multiple autoimmune diseases. The results of my GI Map showed that I had an H. Pylori infection, poor gut biome and an elevated levels of Anti-gliadin, Secretory IgA and b-Glucoronidase, as well as high levels of opportunistic bacteria. These were important to me in digging deeper into my health and healing myself from these impactful autoimmune diseases. I took these results to my doctor who immediately wanted to intervene. I opted to treat these naturally, however my point is that the results were concerning to him and my rheumatologist decided I should continue to refrain from eating gluten. You owe it to yourself to take a look inside, see what's happening and look for any healing opportunities. This lab is one of the foundational labs that I discuss with my clients.
Email me or set up a free consult to get started with this lab!
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Disclaimer: While I'm quite knowledgeable, I am not a licensed therapist or physician and don't pretend to be. I will never diagnose you or ask to you stop taking a medication, that's between you and your physician. The best part about working together is that YOU are in charge of your health and YOU make your own health decisions. These results are not indicative of every client's experience, of course. Results will vary as every human has their own biological make-up. So I will never make false promises. My promise to you is to be honest, ethical, supportive, informative and I will be there, present as you travel your own health journey. The information provided in this post is based on my own personal experience and research. It is for educational purposes only and is not intended to diagnose, heal, treat or cure disease and should not be a replacement for medical advice. Always consult your doctor before trying a new diet, lifestyle or supplement protocol. |
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