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How to Lower Stress This Christmas

It is coming up to another busy holiday time called Christmas.  But how do you lower your stress response this Christmas season?

Thanksgiving has passed and the stores are filled with sales for the coming gift-giving season.  Can you feel the stress already?!

Its causes are absolutely everywhere. Would you agree?

When you are suffering from fatigue, you are probably wondering how to get through the next few weeks of the holidays without burning out.  After all your to-do list is getting bigger each day it seems.

Our natural “fight or flight” stress response can sometimes go a little overboard. It’s supposed to help us escape injury or death in an emergency and then return to normal after escaping the danger.   In today’s culture, our stress response is chronic and does not just happen once in a while.

The main stress hormone is called “cortisol.”  After your adrenaline kicks in, it’s released from your adrenal glands in response to stress. It’s also naturally high in the morning upon waking, and slowly declines in the  afternoon preparing  your body for sleep.

Did you know that too-high levels of cortisol are associated with belly fat, poor sleep, brain fog, high blood pressure, high blood sugar, and even lowers your immunity?  No wonder you feel tired if you are in chronic stress mode!

Do you experience any of these? Well, then read on because I have a list of foods, nutrients and lifestyle recommendations to help you lower this stress hormone naturally!

Get your 30-minute stress-reducing recipes by clicking here.

How to Lower Your Cortisol with Food and Nutrients

  1. The first enemy of cortisol balance is sugar.   So it would be wise to reduce this ingredient in our diets for better health and lower your stress response.
  1. High doses of caffeine also increase your cortisol levels. If coffee makes you feel anxious and jittery, then cut back on the amount of caffeine you ingest.  Also because fatigue is part of your health complaints, then consider cutting out caffeine and using an alternative drink instead.
  1. Also, being dehydrated increases cortisol. Make sure you’re drinking enough water every day, especially if you feel thirsty.  The body requires water for so many functions including giving you more energy.  Don’t stress yourself by being dehydrated.
  1. Eat a variety of nutrient-dense whole foods; this doesn’t just help reduce the stress hormone, it helps all aspects of your health.  These include foods that improve gut health such as probiotic rich, fermented foods such as kefir and sauerkraut along with prebiotic fiber foods found in legumes, whole grains, and some fruits and  vegetables.

Get your 30-minute stress-reducing recipes by clicking here.

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Lifestyle Habits to Lower Cortisol

Lifestyle is a big factor in your stress response. 

The following habits you can adapt to reduce stress:

Mindfulness. Many studies show that reducing stressful thoughts and worry reduces cortisol.

Exercise. While intense exercise increases cortisol levels temporarily, it can reduce overall cortisol levels.  Taking a brisk walk will relieve your stress.  But be careful to not overdue it or you will be stressed from the intensity of the exercise.

Sleep.  Sleep reduces cortisol levels and also helps improve your overall health in so many ways.  It is recommended to get 7-9 hours of sleep every night and adapt a sleep routine.

Self Care.  Habits like deep breathing, going for a massage, meditation, reading a good book, and listening to relaxing music all reduce cortisol levels.

Nurture Relationships. Maintaining good relationships and spending time with people you like and who support you is so important.  Staying connected to positive people will inject you with positive energy that helps reduce stress.

Conclusion

Fatigue is linked to an increase in cortisol levels. 

Elevated cortisol levels have several negative impacts on your health. There are many proven ways to reduce levels of cortisol naturally.  In doing so, you can reduce your levels of fatigue and find more energy in your day.

In terms of foods and nutrients, have less sugar and caffeine.  Increase your intake of  water, fruit, vegetables, probiotics, and prebiotics.

Lifestyle factors are huge when it comes to cortisol. To lower yours, exercise (but not too much), get more sleep, relax, and have more fun.

In the comments below, let me know your favorite ways to bust the stress hormone cortisol!

References:

https://authoritynutrition.com/ways-to-lower-cortisol/

http://www.precisionnutrition.com/all-about-cortisol

https://authoritynutrition.com/16-ways-relieve-stress-anxiety/

https://www.thepaleomom.com/managing-stress/

http://www.health.harvard.edu/staying-healthy/understanding-the-stress-response

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The 5 Supplements You Need This Fall!

Supplements

Photo by ready made from Pexels

Do you know the 5 supplements you need this fall?

As a busy woman with people relying on you to be there for them, you are concerned about getting sick this season.  Every year you feel that it takes so much work just to keep from coming down with a cold.  But this year you are more than concerned.  Am I right?

We are living in a prolonged state of stress in many areas of our lives right now (can we forget the year 2020?).  For you it may be causing gastrointestinal discomfort or maybe you are suffering from a slight cold now that the weather is changing.  

You need to maintain what is called “immune tolerance”.  That is you need to be able to fight pathogens and foreign invaders when they enter your body tissue instead of having an allergy or an autoimmune reaction.

I want you to feel armed with the right supplements as a foundation to your digestive and immune health.

There are 5 that you can have on hand as a foundation for helping you deal with stress that leads to sickness at this time of year.

Just remember that supplements need a good functioning digestive system in order to be properly absorbed.  If you would like some help with this please book a call to find out how I can help you.

Probiotics

Probiotics - these are the good bacteria that reside in your intestinal tract.  They are part of the 5 supplements you needs this fall. By taking a supplement or eating probiotic rich foods that are fermented, you will be helping to regulate inflammation in your digestive tract and build up your immunity.  Probiotics are only as good as long as you are taking them since they are just passing through.

Miso Soup - Photo by Ponyo Sakana from Pexels

You can include probiotic-rich foods such as

cultured vegetables, 

kefir, 

kimchi, 

miso, 

sauerkraut, 

wine (red or white), 

yogurt, full-fat, or coconut

Vitamin C

Another one of the 5 supplements you need this fall is vitamin C.  This supplement is found in a variety of forms.  One that is easy on the stomach comes in an ester-C form or as buffered calcium ascorbate with bioflavanoids for absorption.  

Since stress affects your digestive health and energy, this supplement will help to build up your adrenals and assists in the production of anti-viral glycoproteins called interferons.  Interferons interfere with the ability of a virus to replicate. 

Sweet Peppers - Photo by Nick Collins from Pexels

You can also include foods such as

citrus fruits, 

strawberries,

kiwi, 

mango,

broccoli,

cabbage, 

sweet peppers

You can see a more detailed list here.

B Complex Vitamins

This is another supplement that is good for stress management and how you react to stressful situations.  B vitamins are also needed to metabolize protein, fats and carbohydrates, energy production, and hydrochloric acid production.  It is best to take a complex so you do not get an imbalance.

whole grain bread

Whole Grain Bread - Photo by Gil Goldman from Pexels

Also, whole foods are a good source such as

whole grains, 

nuts,

eggs,

greens,

beef,

liver and

poultry.

Zinc

Since it is flu season, this is a good time to add a zinc supplement to your multi-vitamin if you are taking one.  Zinc helps with the production of stomach acid which is where bacteria is destroyed when ingested.  

Stomach acid aids in the digestion of protein that is required to make antibodies and enzymes.  Zinc helps with the survival of good bacteria needed for good immune health, digestive health, and detoxification.  

As you age, your zinc levels decrease.  The only way to know your levels is from a blood test.  Frequent infections are a sign of low zinc.

pumpkin seeds

Pumpkin Seeds - Photo by Karolina Grabowska from Pexels

Food sources of zinc you can eat include 

shellfish, 

Brazil nuts,

pecans,

pumpkin seeds and

whole grains

Also check out whfoods.com for a list of foods.

Vitamin D (in the form of D3)

In conjunction with B vitamins, vitamin D helps promote good gut bacteria which is where 70% of your immune function resides.  

FUN FACT: Vitamin D is the vitamin with more scientific articles published since 2000 than any other vitamin

Some researchers think vitamin D, due to its effects on the immune system, may also help with serious food allergies.

Vitamin D comes in liquid and tablet form.  The best way to absorb it is pairing it with a fat when eating such as egg yolks, butter or avocado.

Because vitamin D is fat-soluble, when you have more than enough, it gets stored in the liver, and isn’t flushed out in the urine like excesses of many other vitamins are.  But in climates where you lack sun half of the year, you will need to supplement.

FUN FACT: Fish liver oil contains vitamin D, but not fish oil - it’s the liver that stores vitamin D.

Since vitamin D is fat-soluble, it’s absorbed along with fat in the diet. So, people who don’t eat or absorb enough fat are at risk of lower vitamin D levels. 

Also, a healthy vitamin D status seems to go hand-in-hand with a healthy gut. For example, there is a link between sub-optimal vitamin D, gut microbiome status, gut inflammation, and diseases of the gut like IBD and colon cancer. 

For more education on this topic, read my other post called Vitamin D and Your Immune System.

mushrooms

mushrooms - Photo by Paula from Pexels

Include these foods in your diet as sources of vitamin D:

You can find the food source chart at whfoods.com.

Mushrooms: Reishi, Oyster, Cremini, Shitake,

Salmon

Tuna

Sardines

Cow’s Milk (100% grass fed) - see more info here

Eggs

I would advise you to consult with a nutritionist or naturopathic doctor before grabbing the first supplement you see on sale.  Many cheap ones include ingredients that are filled with substances which make it hard for you to break down the tablet and absorb.

I can help you prepare for the winter ahead with some of my lower priced programs to get your system in tip top shape.  Please contact me if I can be of assistance in this area and book your call here.

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Discover Six Ways to Get Rid of Bloating

Discover six ways to get rid of bloating.   That extra weight suddenly appearing around the middle after a meal is very uncomfortable.

You know that feeling when your pants start getting too tight around your waist, or you go to put on your pants and can't zip them up.  That feeling  like you're turning into Sponge Bob!  

 Bloating is caused by many factors.  Discover six ways to get rid of bloating:

stomach bloat

photo by alexander krivitskiy-unsplash

1. Drinking Too Much Water with Your Meal

One of the causes of bloating would be drinking too much water with your meal. So think about that. How much water do you drink with your meal?

How much is too much?

Drinking a little bit is fine.  But if you drink a lot of water with your meal, you're watering down your enzymes and also you're decreasing the acidity in your stomach.

 So if you're having meat, chicken or fish you have to break that down and the acid in your stomach is diluted too much, then that can cause a digestive disturbance


2. Salty Food

You may also be eating food that is too salty. So when you eat food that is too salty, you can tend to have water retention. And holding onto water can make you feel spongy later on. So that can be uncomfortable. Right?

Salty Food causes bloating

Photo by emmy-smith on Unsplash

Sneaky snacks!

I find that if I eat chips the night before, the next day I can always tell I had those chips. Usually, I start feeling that extra bloating around my stomach and the water retention.

So think about this as you get older, especially how much salt are you adding in your food? Did you have chips the night before and that kind of thing? 

3. Portion Sizes

portion size plate

Photo by K8 on Unsplash

Another reason that you may be bloating could be the portion sizes on your plate. So take a look at your plate, how much food is on that plate.

Usually your protein should be about the size of the palm of your hand.

Divide your plate!

So if you divide your plate with a quarter grains or starches and a quarter of the plate is your meat, poultry or fish, then you can use the other half of your plate for the vegetables.

4. Insufficient Chewing

Another cause of bloating would be not chewing enough of your food. Most people tend to chew a little bit and then swallow. It is important to chew food to a mushy consistency and to almost liquid if you have a weak digestive system.

So you're not thinking about how much you're chewing and when you're having grains, you're not going to be digesting them in the stomach.

You're going to be digesting grains either in your mouth or in your small intestine.

Now that's something I didn't even know was true before I was educated on it. Grains can be a culprit for bloating in the stomach.

So look back on the meal you had before you started bloating and say, “Did I have any grains, and/or a lot of starches?” And that could be the reason.

You want to make sure you're chewing more in the mouth to digest your grains. And also you want to reduce the amount of food portions on your plate and have a little bit more later on and see if that alleviates the bloating problem. (smaller meals more often)

5. Food Sensitivity

Grains can be a food sensitivity for a lot of people and it might be gluten. It might be just one particular grain.

Maybe wheat which is a very common one but it is not the food's fault. It's due to a lack of the proper gut bacteria that breaks down that food.

So if you do have an imbalance, there's no test to see what gut bacteria you're low in anyways. Okay!

But all you can do is experiment and see.

Maybe take that food out that you eat a lot of and then put it back in later. And if you get the bloating, then you'll be able to know, okay, that's the one take that out.

And then you have to work with a health and wellness practitioner to build up the good gut bacteria that you need.

Then maybe later you'll be able to put that food back in and digest it better.

So yeah, grains can be problematic when it comes to food sensitivities as well as eggs or nuts. And some people can't do dairy products.

So you just want to look at your food journal, which is good to keep if you're having a lot of digestive issues, especially with bloating and to determine what is it that's causing it.

It is just a process of elimination and just bringing it back in after three days and then you'll be able to see. Just do one food at a time though. Not, not too many at once. Cause then you won't know. Right? 

6. Food Combining

You may be eating the foods together in the wrong combination.  It may cause you gas in the meantime.  You can try the layering technique.

Food Combining Plate

You want to look at maybe just eating your grains first and then leave the meat till the end. Or just leave it out altogether, depending if you want to eat it later. Everybody's different, right? 

If you’re eating meat with grains together, that can cause digestive issues because the grains are digested in the mouth and the small intestine and the meat protein is digested in the stomach.

You see that can cause bloating if you're having difficulty with digestion. Some people have a weaker digestion.  In this case you would also eat fruit alone as a rule.

Summary

It may not be very simple to end your bloating problems but you have just read the possible causes to help you identify what you can work on changing:

  1. Drinking too much water with your meal
  2. Salty food
  3. Portion sizes
  4. Insufficient chewing
  5. Food sensitivity
  6. Food combining

Is there one possible cause in the above list that you will try to work on this week?  Let me know in a comment below.

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If you are a woman suffering from indigestion and low energy along with feeling constipated or bloated then you need this guide!

Get access to my 3 Best Steps to Digestive Health for busy women so you have better energy, less pain and discomfort, and feel better in your skin and clothes!

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The symptoms of stress! What you need to know!

Rest to Digest

Photo by Leio McLaren (@leiomclaren) on Unsplash

What are the symptoms of stress? How does it connect to the energy you have on a daily basis? So many questions. Here is what you need to know about stress and the digestion connection.

I never made the connection between stress and my inability to digest food properly. I mean who really thinks about that!?

My Experience

I remember when my children were still homeschooling and how much stress I was under with my large To-Do list! It was during that time that my health was taking a nose-dive and the food I use to be able to eat was not friendly to my body anymore.

It took me a long time to make a connection about the symptoms of stress and what was going on in my digestion.

3 Things You Need to Know About Stress!

“Fight or Flight”

I’m sure you have heard about the fight or flight response in your body. It comes from your body. It comes from a physiological response to stress by your adrenal glands.

These tiny glands sit on top of your kidneys and release adrenaline when danger is detected. Like when you want to run from a bear!

In my case where I live it may be a coyote to appear or even a skunk.

You can feel the rush as blood is redirected from your digestive system to our arms and legs so you can escape!

The “fight or flight” response causes undesirable symptoms of stress including increasing your heart rate and anxiety levels. So watch how much time you spend consuming social media content and the news! All this unused energy gets converted to fat.

Some Causes of Stress

Stress comes in many forms such as:

  • environmental toxins,
  • processed foods,
  • emotional stress
  • and physical stress.

Some stress is normal for the body in short, occasional amounts but chronic stress is what leads to digestive and energy problems.

The “fight or flight” response causes undesirable symptoms of stress includes imbalanced gut flora and anxiety levels.

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Symptoms of Stress

The lack of your body’s ability to efficiently digest, assimilate, and absorb your food is what causes gas, bloating, acid reflux, and even stomach pain.

Adrenaline lasts only a few seconds and is quickly followed by the adrenals releasing cortisol. When cortisol remains high throughout the day the manifested symptoms of stress include:

  • fatigue (especially around 3 pm)
  • sleep disturbance (from intestinal/stomach pain, gas and bloating)
  • anxiety (from an imbalance in gut flora)
  • unexplained weight gain around the middle
  • poor digestion (lack of sufficient stomach acid or poor combination of foods)
  • poor immune function from an unbalanced digestive system (resulting in frequent flues and colds)
  • brain fog (unbalanced digestive function from stress)

Just to name a few, these are all symptoms of stress. This is where I focus in my practice of holistic nutrition for women who are experiencing energy issues connected to digestive problems.

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So do you relate to not feeling rested in the morning?

Fatigue throughout the day, especially around 3 pm?

Stress during midlife

Your ability to adapt to stress decreases with age. Your adrenals will now have to make more cortisol and will steal from your progesterone supply in order to do so. This creates an imbalance of hormones in your body. So the symptoms of stress can be a real problem as you can see.

What do you do about the stress you experience every day? You may even feel that you will always feel tired and stressed.

This is why I created a program for my clients called the Freedom From Fatigue Solution.

In 8 weeks you can start to mitigate the effects of stress on your body by learning the systematic steps I took to get my digestive health and energy back on track.  

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Is the Freedom From Fatigue Solution right for you?  Let's talk about your health goals and how I can help.  

Book Your Digestive Wellness Strategy Call!

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Why I Can Help You

In order to improve my energy and immune health years ago, I needed to improve my digestive health first. I did not really know how to go about this, I did not understand how my body systems were interconnected or how the food I was eating made such a huge impact on my life.

Are you sick of feeling like crap?   Are you experiencing digestive discomfort in the form of indigestion, occasional acid reflux, lacking regular bowel movements and frequent colds or allergies?

Do you want to feel more energetic and alive?   Do you want to spend time with your family and friends, and fulfill your destiny on this earth?  

Should I even say, “feel more alive!"

I have been where you are. If you are feeling sick and tired and not knowing why your body won’t cooperate, I can relate. I am now over 50 years and have lived the last 10 learning about how my body works so I can feel the way I want to feel.

It was not easy to improve my digestion and learn what was causing my low energy levels besides improper sleep.

Do you find you are on the same journey?

I homeschooled both of my boys and gave up full-time employment since my first son was born in 1996. I stayed home and devoted my entire life to raising and educating my two sons.

My stress levels were very high and I had to take on way more than I could handle outside of this as well, including extracurricular activities.

I had to step down from leadership in my homeschool group because I just did not have the energy to keep going. I often got sick and my energy levels were very low in the winter and it took me weeks to feel better.

Do you ever catch yourself saying, “My hormones are out of balance!”

Well, my hormones were also out of whack and it got worse after I turned 42. I started to have digestive problems and stomach pain. I then became sensitive to molds and perfumes and humid weather in the summer with a high smog count. I ended up on an inhaler during the hot humid summer months and I experienced numerous sinus and bladder infections. My health was at an all-time low.

Maybe you can relate.

Also, I did not realize that stress was connected to the chemical burdens on my body from the food I was eating which tended to be a lot of processed foods which I thought were ok for me to consume on a regular basis.

I took out everything I could and attempted to use any type of detox formula that promised a positive outcome. However, I only suffered nausea and started to develop skin conditions to the point of getting very bad eczema on my legs and my face. Needless to say, I was a mess.

Maybe you have found yourself searching for the “magic pill” to turn your health around.

I couldn’t figure out what happened to me. I developed an irritable bowel and I was afraid to eat anything with sugar lest I come down with an infection. This was my wake up call.

The colonoscopy and endoscopy found nothing. This made me more upset because I knew something was terribly wrong with my system.

How many doctors have you seen?

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It was when I started having dreams of tables of food that I could not eat and started to lose a lot of weight that I decided, “enough already”!

I spent loads of money on supplements, detox formulas, naturopathic doctors and time until I found the right person to work with me and get me back on track.

Do you find yourself in the same circumstances?

I was determined to get well and find the energy to be strong and vibrant for my family. With the right practitioner, I was able to start moving forward and soon did not need a puffer anymore, my digestion improved and my energy started returning.

Being tired all the time was starting to be a thing of the past.

Another tool was positive self-talk. I kept saying to myself that I was going to be stronger than before. I also included a lot of prayer and belief in my healing. And so I am today.

I have overcome a lot of my former health challenges and struggles to maintain a body of balance every day. At 54 it is always a work in progress!

This is a health journey I am still on and that is why I am now a holistic nutrition professional. I want to help women like you improve your digestive health and have better energy by overcoming the same things I have struggled with after the age of 40.

By addressing nutritional deficiencies, stress-reducing lifestyle habits along with gut health protocols to optimize digestion and absorption of nutrients from your food, you too can find the energy you need to do the things you love to do.

Click here to find out how to work with me.

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The Benefits of Lemon Juice

Have you ever thought of drinking lemon and water in the morning?

If you are feeling sluggish in the morning, that could mean that your liver is congested and needs a little help to do its job.


Lemons are considered a liver supporting food by enhancing the function of your liver in the production of bile. It is through this function that your body detoxifies excess estrogens and other toxins.

In order to contract your bile, fat in the diet is required. So think about adding these good fats:

  • olive oil,
  • avocados,
  • eggs or
  • coconut oil to your meals.


Bile is also responsible for disinfecting the colon. Lemons help to rinse the stagnant bile through the intestines. This helps with the health of your digestive tract and decreases toxic bile.


You can do this by adding 1-2 tsp. of lemon juice to 8 ounces of water every morning upon waking.

If you suffer from congestion, lemons are great mucous thinners and also helps with your stomach's production of hydrochloric acid.

Lemons are also a good source of vitamin C which acts as an antioxidant by fighting inflammation in your body.

If you suffer from joint pain, you may find it decreased by adding this protocol every morning.  A former client of mine had this exact experience.

There are many ways to add lemon to your diet. My sister-in-law married into the Greek culture and lemon is a popular ingredient in many dishes. Lemons go onto roasted potatoes, stuffed vine leaves and salads.

Lemons have a low glycemic index. If you are sensitive to blood sugar spikes, lemons should be good food for you to add to your menu plan.

Here is a breakfast idea to which you can add your lemon juice:


Avocado on Toast with  Egg and Lemon

Photo by Trang Doan from Pexels

Serves 1

Ingredients:
1-2 slices of sourdough bread (sourdough rye, or spelt bread, Ezekiel bread)
1 soft boiled egg  (or a scrambled egg)
½ avocado mashed
lemon juice (1 tsp.)
sea salt to taste

Instructions:
1.Soft boil the egg in a small sauce pan with boiling water for no more than 4-5 minutes. Add some vinegar to the water to help soften the shell.  
2. Drain the egg and rinse with cold water to stop the cooking. Set aside to cool.

3. Toast the bread slice.
4. Mash 1/2 of the avocado and spread onto the toast
5. Squeeze some lemon juice on top to aid digestion
6. Peel the egg and slice on top of the avocado and (if using a scrambled egg, it is easy to spread on toast)

7. Sprinkle with sea salt.

Enjoy one serving.

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Sleep Troubles? How One Nutrient May Be the Key.

What is the one nutrient you may need to improve your sleep?  Magnesium deficiency may be the key.

I use to suffer frequently with irritability, PMS, inability to fall asleep and frequent migraines. I knew that stress played a big role but it took some research and confirmation from a naturopathic doctor that magnesium deficiency was also playing a big role in my symptoms.

Are you finding sleep difficult? Not feeling your best self so you can enjoy your life and be fully present with your friends and family can make life very challenging.


The Problem with Our Food

One of the main minerals required for plant growth is magnesium. There are a total of 17 required. However, there are only three that are used in the modern fertilizers which are potassium, nitrogen and phosphorus.

Why do we suffer from a lack of this one nutrient, magnesium. For one thing it plays a huge role in our overall health. Most of us do not eat near enough foods containing magnesium and due to industrialization, the soil is not as enriched with this mineral as it once was

There is a lack of crop rotation, erosion and continuous use of chemical fertiliizers, pesticides and herbicides which have prevented the ability of the soil to restore the nutrients needed for healthy crops.

Also if you use a water softener then you would want to use other water for drinking such as spring water since the sodium content in the water softener will hinder magnesium levels in your blood when consumed.

The Role of Magnesium

The role of magnesium in our body is numerous and 800 different roles have been identified. No wonder so many health conditions are linked to its deficiency. Our cellular energy depends on enzymes but these enzymes depend on magnesium to do their job.

Here is a list of just a few conditions that magnesium plays a role in:

  • inflammation, 
  • muscle tension,
  • high blood pressure,
  • anxiety and stress,
  • blood sugar sensitivities,
  • vitamin D deficiencies,
  • adrenal fatigue,
  • fibromyalgia,
  • migraines and headaches,
  • insomnia,

The list is much larger but for you, I am sure you can relate to at least one of them.

However, I did want to zero in on sleep. Sleep is so important for energy restoration, cellular repair and detoxification. The more stressed you are, the more magnesium you use up and the harder it is to fall asleep and stay asleep. 

The reason is that magnesium plays a role in the production of melatonin which is the hormone that regulates your sleep and wake cycle. Also if you are experiencing tension in your muscles, it will be difficult to fall asleep or stay asleep. So you may want to look at the root cause which could be stress or a diet deficiency.


Here are some foods that are a good source of magnesium:

  • Swiss Chard
  • Kale
  • Collard Greens
  • Asparagus
  • Nuts
  • Whole grains

Eating your foods from an organic source will help with improved nutrient density due to better soil quality and lack of herbicidal sprays. However, if you cannot get organic, you can always take a magnesium supplement.

Also you will need to be able to break down and absorb your food properly with sufficient enzymes and stomach acid in order to absorb the magnesium through your small intestines.

So if you are using an ant acid, you need to be aware that they will hinder your ability to absorb magnesium into your body because you will not be able to efficiently dissolve it in your stomach. Stress will also hinder your body's ability to produce sufficient hydrochloric acid and enzymes for proper absorption. Any gastrointestinal inflammation will impede your ability to have sufficent magnesium for your overall health.

Supplementing with Magnesium

This is why I believe that supplementation is so important and why I always recommend this supplement as a main foundational supplement in your cupboard.

The one that has helped me with tension and improved sleep is magnesium bis-glycinate. This is magnesium bound to an amino acid called glycine to help with absorption. A study in 2016 showed that magnesium bis-glycinate absorbed better than the other forms of magnesium you may have taken called magnesium citrate or magnesium oxide.

So if you are having symptoms such as sleep disturbances, I would suggest keeping a food journal to see how many magnesium containing foods you are getting into your diet and consider supplementation.

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Client Support

I provide all my clients with easy access to magnesium bis-glycinate through my online dispensary and it get delivered right to your door.

You can create your own account here at: https://luanaflacco.com/products/ and scroll down to click on the Fullscript dispensary banner.

Let me know if you have any questions in the comments!

References:

Goh Norman, Magnesium, A Complete Primer, Toronto, CanPrev; 2018


Pawlick, Thomas F., The End of Food. Vancouver; Greystone Books; 2006


Yingting Cao, Shiqi Zhen, Anne W. Taylor, Sarah Appleton,... Zumin Shi (2018.09.21), Magnesium Intake and Sleep Disorder Symptoms,Findings from the Jiangsu Nutrition Study of Chinese Adults at Five-Year Follow-Up LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212970/

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Why Forest Bathing Relieves Stress

From a very young age, I always enjoyed the forest. Walking through the woods just for the sake of walking and sitting on a log to enjoy my surroundings has always been a fun thing for me to do.


Even in my pre-teen years, I found it a place where my imagination could just take off and I felt very happy there.


I had no idea that this was therapy or that it lowered my cortisol levels which is your stress hormone.


It wasn't until I learned about holistic nutrition that this forest therapy or forest bathing came up as a part of the lifestyle protocols I was to give my clients.

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What happens when you just take in the surroundings of the forest?

There are ions in the forest called negative ions. These ions help to counteract all the positive ions that we pick up when we are surrounded by machinery and computers.


You may not realize how all this equipment and the power lines above your home affect your health, immune system and energy and stress levels.


One day when I was really stressed while preparing for my board exam, I went for a walk in the woods. It was so helpful that I actually cried the stress out while I was touching a tree. Can you believe that! 


I was so positively charged that I needed to be grounded to release the stress.  Let me know if you have had this experience.  


Forest bathing is not hiking. It is a whole experience in the forest using all your senses.


Just that act of slowing down and paying attention to the surroundings of nature is very calming and strengthening to your immune system.


If you have a chance to do it sometime, I highly recommend it.


Let me know if you have had this experience and what you think about forest (bathing) therapy.

Enjoy!!

Source: https://www.forestbathingcentral.com/tag/health-benefits-of-negative-ions/

 

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Vitamin D and Your Immune System

Photo by Skitterphoto from Pexels

Most of us know that getting vitamin D is important for bone health and absorption of calcium. But, vitamin D is also important for a:

  • healthy immune system,

  • digestive system,

  • heart and mental health,

  • blood sugar regulation,

  • fertility, and​

  • resistance to cancer.

FUN FACT: Inflammation is mostly caused by the response of our immune system.

To ensure you get adequate amounts of vitamin D, you can implement any combination of the three vitamin D sources mentioned below on a weekly basis.

  1. exposure to the sun,

  2. consuming vitamin D containing food (not so much available), and

  3. through supplements

Vitamin D is also known as the “sunshine vitamin” because our skin makes it when exposed to the sun. Vitamin D acts like a hormone! That means it’s produced in one part of the body (e.g. the skin), and travels through to act on another part (e.g. the bones).

Because vitamin D is fat-soluble, when you have more than enough, it gets stored in the liver, and isn’t flushed out in the urine like water soluble vitamins such as B and C.

It’s also the most common nutrient deficiency!

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How can I get enough vitamin D from the sun?

Our skin contains “pre” vitamin D. When exposed to UV rays from the sun, this “previtamin” is converted into vitamin D (calciferol).  That's why it's referred to as the "sunshine vitamin."

How much vitamin D your skin makes depends on many things. Location, season, clouds, clothing, all affect the amount of vitamin D your skin can produce from the sun.

One standard recommendation is to get about 5–30 minutes of sun exposure between 10:00 a.m. - 3:00 p.m. to the face, arms, legs, or back. This should be done without sunscreen, at least twice a week.

How can I get enough vitamin D from food?

Vitamin D is not naturally found in very many foods. The best sources include:

  • fatty fish and fish liver oils
  • some is also found in beef liver
  • some cheeses
  • and egg yolk

Because these are animal sources, they are in the D3 form. Some are even already converted into 25(OH)D which is thought to be 5 times more potent than the regular D3 form.

Naturally occurring plant sources of vitamin D2 are some mushrooms that have been exposed to the sun. That’s about it

Some foods are "fortified" (which means vitamin D has been added).

  • milk
  • some orange juices
  • breakfast cereals
  • yogurt

It will say on the label how much vitamin D has been added per serving.

Because vitamin D is fat-soluble, you can increase absorption of it from your food if you eat it with some fat (ie. healthy fat such as olive oil).

Between sun exposure and food, it still may be difficult to get even the minimum of 400 IU of vitamin D each day; this is why vitamin D supplements are needed.


LINK:  https://www.canada.ca/en/health-canada/services/food-nutrition/food-nutrition-surveillance/health-nutrition-surveys/canadian-community-health-survey-cchs/canadian-adults-meet-their-nutrient-requirements-through-food-intake-alone-health-canada-2012.html#a331

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How can I get enough vitamin D from supplements?

Having enough 25(OH)D in the blood is associated with higher bone density. Studies show that supplementing with vitamin D may reduce the risk of falls and bone fractures

FUN FACT: Fish liver oil contains vitamin D, but not fish oil - it’s the liver that stores vitamin D.

At higher doses, however, vitamin D2 is less potent than vitamin D3.

But before you take vitamin D containing supplements, make sure you check that it won't interact with other supplements or medications you may be taking. Always read your labels, and ask a healthcare professional for advice.

Do not take more than the suggested dosage on the label of any vitamin D supplement, except under medical care.

The maximum amount recommended (for the general population) is 4,000 IU/day. Too much vitamin D can raise your blood levels of calcium (to an unsafe level), and this can affect your heart and kidneys.

The best thing, if you're concerned, is to ask your healthcare professional to do a blood test and make a recommendation about how much vitamin in supplement form is right for you.

Your healthcare practitioner may recommend higher amounts of vitamin D supplementation for a short time while under their care.

Conclusion

Vitamin D is an essential fat-soluble vitamin which; many people have a hard time maintaining adequate levels of vitamin D.  

There are three ways to get enough vitamin D: sun exposure, through certain foods, and in supplements.

I've given you some ideas how you can get the minimum 400-600 IU or vitamin D daily.

If you're concerned, it's best to request a blood test that tests your vitamin D levels to be sure what's right for you. Always take supplements as directed.

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References

http://thewellnessbusinesshub.com/yes-nutrient-deficiencies-heres-proof-can/

http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/ref_vitam_tbl-eng.php

https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

http://www.precisionnutrition.com/all-about-vitamin-d

https://authoritynutrition.com/vitamin-d-101/

http://neurotrition.ca/blog/brain-food-essentials-sardines

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Calm Inflammation for more Energy

The fire within.  Photo by Cullan Smith on Unsplash

How do you calm inflammation in your body to have more energy?   Your fatigue issues can be connected to inflammation within the body.  

Being overly tired and feeling like “someone pulled the plug on you” is a sign along with other symptoms you may be having.

Scientists are measuring levels of inflammation in our bodies and finding that chronic inflammation can be detrimental to our health.

It is also linked to problems with detoxification within our gut and liver. Symptoms can lead to low immune function, causing a lack of energy and vitality along with the inability to feel well.

However, there is something you can do about it!  Anti-inflammatory foods that are rich in antioxidants are proven to be helpful in reducing inflammation in the body.

Here are some of my top anti-inflammatory food recommendations:

Berries, Grapes, and Cherries​​​​

Are the following sweet foods your favorite?

Berries, grapes, and cherries are packed with fiber, and antioxidant vitamins (e.g. vitamin C) and minerals (e.g. manganese).

Phytochemicals (phyto=plant) such as “anthocyanins” and “resveratrol” are found in these small and delicious fruits.

In fact, berries, grapes, and cherries may be the best dietary sources of these amazingly healthy compounds.

Broccoli and Peppers

Broccoli is a cruciferous vegetable that contains the naturally occurring chemical called “sulforaphane.” This anti-inflammatory compound helps neutralize harmful toxins in the Phase 2 liver detox pathway that we are exposed to in our food, water, and air.

Bell peppers, on the other hand, are one of the best sources of antioxidants vitamin C and quercetin.

Be mindful to choose red peppers over the other colors. Red peppers are fully ripe and have more anti-inflammatory properties than the other colors.

Healthy Fats

Choosing the right fats is so important for your health. The fat controversy is still alive and well. It is recommended to keep your daily intake of saturated fats below 10 percent and increase your consumption of unsaturated fats.

However, damaged or “trans fats” are very inflammatory. So it is best to consume more anti-inflammatory foods that are listed below:

fresh avocados

extra virgin olive oil,

small fish (e.g. sardines and mackerel),

and wild fish (e.g. salmon).

Omega 3 foods like chia seeds, hemp seeds, and flax seeds.

Green Tea

Green tea contains the anti-inflammatory compound called “epigallocatechin-3-gallate”, otherwise known as EGCG.

EGCG is linked to a reduced risk of heart disease, certain cancers, obesity, and Alzheimer’s. I think we can all use more of this compound, don’t you?

Drinking steeped green tea is great, but have you tried matcha green tea? It’s thought to contain even higher levels of antioxidants than regular green tea.

Turmeric

This list would not be complete without the amazing spice turmeric?

Turmeric contains the antioxidant curcumin.

This compound has been shown to reduce the pain of arthritis, as well as have anti-cancer and anti-diabetes properties.

You can easily add turmeric to your egg dishes, smoothies, soups or teas.

Dark Chocolate

I had to save the best for last! This *may* be slightly more decadent than my #1 pick of berries, grapes, and cherries.

Dark chocolate, with at least 70% cocoa is packed with anti-inflammatory antioxidants (namely “flavonols”). These reduce the risk of heart disease by keeping your arteries healthy.

They’ve even been shown to prevent “neuroinflammation” (inflammation of the brain and nerves). Reducing neuro-inflammation may help with long-term memory, and reduce the risk of dementia and stroke.

Make sure you avoid the sugary “candy bars.” You already know those aren’t going to be anti-inflammatory!

Conclusion

There are just so many delicious and nutritious anti-inflammatory foods you can choose. They range from colorful berries, vegetables, and spices, to healthy fats, and even cocoa.

Feeling sick and tired all the time can be reduced by adding these amazing foods to your weekly meal plans. I would love to talk with you about how I can help you do just that. Just click the link below and schedule a free call with me.

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References:

https://authoritynutrition.com/13-anti-inflammatory-foods/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717884/

https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-green-tea/

https://authoritynutrition.com/matcha-green-tea/

http://neurotrition.ca/blog/brain-food-essentials-cacao

http://leesaklich.com/foods-vs-supps/foods-vs-supplements-the-turmeric-edition/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5642188/

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