On a daily basis we are exposed to hundreds of different toxins. They are found in the air we breathe, water we drink, food we eat, and even the different products we expose our skin to. Our body has natural fighting systems to clear out these toxins such as our lymphatic system and liver. However, our lifestyle choices can determine how efficient these systems work. Although detoxification is a naturally occurring process, there are many steps you can take to raise the level of efficiency. Supporting your daily detoxification processes is essential to prevent disease and feel your best!Continue reading “How to Supercharge Your Detoxification Systems”
Throughout high school and college, nearly all of us deal with some form of acne. We brush it off and attribute it to hormones and just part of growing up. Dermatologists recommend harsh and often toxic facial cleansers that can dry out the skin. When those don’t work, females are often prescribed birth control pills to control it. However, neither of these options do anything to resolve the underlying issue. Because there is almost always an underlying issue.
Throughout my studies I have been told over and over that our skin is a reflection of what is going on inside our body. If we are detoxifying optimally and have minimal internal inflammation, our skin will reflect it and be clear and glowing. If toxins start to build up or your body is inflamed, whether it be from poor diet, environmental contaminants or constipation, to name a few, our skin will reflect that as well through acne, rashes, etc.
If you have struggled with any type of skin issue, here are some tips on ways to help get to the bottom of it.
- Do an elimination diet. Food sensitivities are infamous for causing skin irritation. Dairy commonly causes acne while gluten has been attributed to different rashes such as eczema. Try eliminating these two foods for 3-6 weeks to determine if a food sensitivity could be the cause.
- Avoid white sugar and processed foods. Fried food, pop and other forms of processed sugar, and highly processed packaged food can cause inflammation in the body and alter the gut microbiome. Focus on eating a whole food diet with loads of vegetables. Avoid frying foods at high temperatures with low quality oils such as canola, soy and corn oil. Use avocado or coconut oil instead.
- Drink more water. Many Americans, are chronically dehydrated. This could cause many issues such as weakened hair and dry skin. It can also lead to inefficient removal of metabolic waste, contributing to accelerated aging. Aim to drink half your body weight in ounces of water per day. If you sweat a lot in your workouts, live in a hot climate, or drink excessive amounts of caffeine, you may need to increase this further.
- Start your day with hot water with lemon. This is a great habit for digestion and detoxification of the liver.
- Take probiotics and eat probiotic-rich foods. Check out this post to learn all about probiotics.
- “Detox” your skin care routine. Most soaps, shampoos, and lotions contain fragrances, formaldehyde (yes, formaldehyde!), preservatives, and foaming agents that can be carcinogenic, hormone disrupting, and irritating to the skin. Download the ThinkDirty app, which allows you to actually scan your products to see what harmful ingredients are in it. You can also look up products on the EWG’s Skin Deep Database. Curious about my favorite products? Shoot me an email!
Have you struggled with some type of skin issue? Look up your skin care products in one of the programs recommended above — comment below what you learned!
Most of us know someone with some type of neurological disease. Globally, neurological disease accounts for over 6% of disease burden, and it can be extremely traumatic for both the individual and their family. Diseases such as epilepsy, Parkinson’s disease, dementia, multiple sclerosis (MS), stroke, and headache disorders all fall into this category.
At the present, conventional medicine lacks effective and long-term treatments for most of these diseases, and most are seen as irreversible. Prevention is by far the best option. To keep our nervous system healthy and functioning optimally, we must keep channels of communication open between the gut and the brain. This is referred to as the gut-brain axis. A healthy intestinal microbiome facilitates efficient communication between the gut and the brain. Therefore, supporting our microbiome with good nutrition is key. Stress, certain medications, inadequate sleep, junk food, and vitamin deficiencies can all impact your microbiome and cause your “good bacteria” to be replaced by “bad bacteria”. Below I will dive into some of my favorite foods and habits to help optimize brain health and function.Continue reading “Top Foods and Habits For A Healthy Brain”
What you eat before a workout is just as important as what you eat to recover after. Eating the wrong food could cause gas, cramping, and bloating, and impact your performance. Optimizing your pre-workout meal will help avoid these issues and set you up for success.Continue reading “Pre-Workout Fuel for a Happy Gut”
It is pretty clear that sugar is not healthy. Many swap sugar with artificial sweeteners but this is not likely the answer either. While I do try to limit my added sugar intake, I avoid artificial sweeteners altogether.
What are artificial sweeteners?
Artificial sweeteners, or non-nutritive sweeteners, are synthetic products used to sweeten food in place of sugar or other nutritive sweeteners. They have gained tremendous popularity due to their low- or zero-calorie content.
The FDA has approved 5 artificial sweeteners: acesulfame-K, aspartame, neotame, saccharine, and Sucralose. They are found in processed and packaged foods, predominantly items advertised as “diet”, “low sugar” or “no added sugar”. This includes foods such as diet pop, desserts, protein powders, and breakfast bars). They are promoted as a safe method to assist with weight loss and control blood sugar levels. However, over the years many studies have demonstrated otherwise.Continue reading “Why to Avoid Artificial Sweeteners”
Walking through the breakfast isle in the store, I can’t help but think, this is what America is serving our youth…breakfast cereals laden with sugar, artificial flavors and colors, and highly processed white flour with virtually no nutritional value aside from the vitamins and minerals added back in after the fact. Unfortunately even those are minimally beneficial as fortified vitamins and minerals are rarely added in a form our body can easily digest.
Granola bars, toaster waffles, brown sugar and cinnamon instant oatmeal — these are all in the same category. They are highly processed “franken-foods” (thanks Dr. Mark Hyman) with little to no fiber, healthy fats, or protein. When protein, fat and fiber is removed, foods become less filling, resulting in a higher than desirable intake. This process also increases the speed of digestion, resulting in higher blood glucose levels.
Growing up I would live off these foods for breakfast (though add toaster strudel into the mix). Now, with the obesity rates rising and over 52% of the U.S. adult population having either prediabetes or type 2 diabetes, I am here to provide you some better options!Continue reading “Ways to Upgrade Your Breakfast & 6 Healthy Recipes”
For many, coffee is the elixir of life every morning, and rightfully so! It’s caffeine kick makes it a desirable beverage in the American fast-paced lifestyle, and it has been long promoted for its nutritional value (when not doused in sugar). In fact, coffee is actually the highest source of antioxidants in the Standard American Diet.
A Little About Coffee
Coffee beans are the seeds of a fruit called a coffee cherry. The fruit itself is also extremely high in nutritional value, higher than blueberries in fact. With this in mind, food manufacturers have started to find ways to incorporate it into the food system. For those of you that have heard of Bai Antioxidant Beverages, this red pulp is the main ingredient!
However, like any other food, quality and processing methods are a huge determinate of the actual nutritional value. The popularity of coffee has resulted in poor production practices which can compromise health attributes of coffee at nearly every step of the coffee making process.Continue reading “5 Shocking Facts About Coffee”
Fats and oils are a huge part of a healthy diet and should be included at every meal. Optimizing your choice of oils is essential in preserving cognitive function, reducing inflammation, and creating hormones. Unfortunately, understanding what types of fats to eat and avoid has been a huge source of confusion, and as more options become available, I feel the confusion has only increased. This article will serve as your shopping guide on what to use and when to use them.Continue reading “3 Things You Need to Know About Buying Oil”
Did you know February is Heart Health Month, hosted by the American Heart Association?! Cardiovascular disease is the leading cause of death in the U.S. It is an “umbrella” term that includes a number of conditions such as coronary artery disease (atherosclerosis), heart valve disease, heart attack, and heart failure.
Conditions such as high blood pressure and elevated cholesterol often lead to heart disease so dealing with (or avoiding!) these risk factors early on is crucial. Aside for a few uncontrollable factors such as age, race, and genetics, the majority of causes are modifiable and, as expected, include poor diet, lack of exercise, and obesity. Other factors such as stress and smoking may also contribute.Continue reading “Top 10 Heart Healthy Foods”
Although fiber is most well-known for keeping your digestive system rolling smooth, the benefits don’t stop there! Additional benefits include:
- Slows stomach emptying: This suppresses a hormone called ghrelin — a hormones that triggers hunger — resulting in you maintaining a sense of fullness for longer
- Balances blood sugar: Fiber is a non-digestible carbohydrate, meaning it slows down the breakdown of foods into glucose. Balanced blood sugar not only means fewer high blood sugar levels (hyperglycemia) but also fewer lows (hypoglycmeia)
- Lower LDL (bad) cholesterol: Since fiber is not broken down in the intestine, a specific type of fiber, called soluble fiber (well get more into this) can bind to LDL cholesterol and remove it from the body. In addition, this study found that an intake of 30 grams or more per day may be helpful in increasing your HDL (good) cholesterol
- Promotes healthy gut microbiome: Did you know that fiber is the food for our gut microbiome?! Without not only enough fiber, but a variety of different fiberous foods, our microbes will not have sufficient nutrients to thrive, resulting in “a loss of species reliant on these substrates”. This disruption could lead to a host of diseases. In fact, long-term studies consistently show an inverse relationship between dietary fiber intake and all-cause mortality!