Emergency Toolkit for when Sh%t Hits the Fan

Despite the best of intentions, we all lose control from time to time and it’s good to have some tools in mind to minimize damage as well as how long you stay stuck.

What you eat

Dandy Blend Turmeric latte

We all know when we’re having a shitty day it’s easy to use food to sooth ourselves or create a reward in an otherwise crummy situation. Nutrition is a huge component to our health and ability to navigate through life. If you eat fast food to get through a stressful day, you are setting yourself up to start tomorrow in a deficit. On another note, when you’re stressed, digestion is compromised, so eating easy to digest foods is your best bet for minimizing cumulative damage. My go-to foods in times of crisis are smoothies, Dandy blend/turmeric lattes, dark chocolate, and guacamole with veggies and/or boiled eggs.

What you think

Be kind to yourself in the hard moments. Adding insult to injury only takes us deeper and deeper into the mess. What we focus on grows so if you can, try and shift your attention to neutral or positive things. Close your eyes and think of something that brings you joy, or is at least neutral. For joy I try and think of silly moments with my dog, and if that’s too hard I choose neutral thoughts of nature and the peace I feel in it’s presence. It may seem silly but our thoughts have real, physiological effects and doing this for a few minutes every time we feel overwhelm can be a real game changer.

What you do

Nature Time

Support yourself. Even taking 5-10 minutes to breath, meditate, or take a walk can disrupt frenzied energy and help re-center us. Mantras can also be helpful when the thoughts are particularly loud. It’s all about calming the mind.

Try and accept mistakes/misfortunes/challenges & integrate them as stepping stones. The more we trust the timing and process of life, the less we suffer.

brain injury inflammation

Inflammation and how it’s destroying everyone’s health

Inflammation is part of the body’s natural immune response. brain injury inflammationIt can be beneficial when you’re injured and tissues need care and protection. However, sometimes inflammation can persist longer than necessary, causing more harm than good. Chronic inflammation is at the root of so many illnesses we face today.

For example, brain networks in babies as well as future cognitive development reflect the degree of inflammation their mothers experienced during pregnancy, according to some new studies, leaving them vulnerable to conditions like autism, schizophrenia etc.

Inflammation cooks our genetics & accelerates aging, creating all sorts of pathologies (bipolar disorder, anxiety disorder, depression, epilepsy/seizures, brain tumors, obesity, arthritis, IBS, fibromyalgia etc.) Treating our inflammation can reverse many of these pathologies.

Common causes of inflammation:

1- Diet: Refined flour, refined and excess sugar, oxidized/rancid fats, trans fats, chemicals, preservatives.

2- Obesity: Obesity is an inflammatory state. Your body is struggling and it’s only going to get worse until you do something.

3-Poor gut health: Disruptions in the gut microbiome create intestinal permeability and contribute to systemic inflammation.

4-Stress: Stress stimulates pro inflammatory signalling. Chronic stress=chronic inflammation.

Dental disease, chronic infection, vitamin D deficiency also trigger inflammation in the body.

Our standard American diet is incredibly high in sugar. Sugar is inflammatory and makes our gut more permeable, creating even more inflammation. Inflammation leads to DNA damage, which leads to cancer changes. Reducing your carbohydrate intake, while getting the majority of your carbs from vegetables can really support your body, allowing it to slow and even reverse illness.

For those who need a lot of repair, studies are showing that ketosis repairs DNA, along with increasing mitochondrial function, and therefore increasing brain function. Intermittent fasting and eating high fat/low carbohydrate both put your body into ketosis (where it switches from carb fuel to fat fuel).

Exogenous ketones can be helpful in the beginning as they help to decrease appetite and make the insulin receptors work better (but they cannot replace doing the work). Once our insulin receptors work better, the body doesn’t have to produce as much insulin to get into the cell. So now we can produce less and that inflammatory cascade will start to go down.

How else can we lower inflammation?

  • Good omega-3 & other healthy fats (coconut, olive, avocado, nuts & seeds, fish, free-range eggs, grass-fed meat)
  • Turmeric and pepper together (spices in general are great for your health)
  • Vegetable based diet
  • Movement (30min 5x week min)
  • Sleep. Lack of sleep is really hard on the brain and creates plaque on arterial walls
  • Stress reduction. Make time for the things that feed your soul & help you feel grounded, peaceful, and recharged.

A healthy eating regimen, movement, stress reduction and proper sleep it’s really all we need to reverse most illness. The big people in charge are not interested in spreading this message, so we need to help each other♥️

If you’d like to learn more about how to turn the tables on your illness and paving the way to better health, send me a message and I’d be delighted to help you get started!

 

overworked, stress, HPA-D, HPA axis

HPA axis dysregulation (Adrenal Fatigue)

Most people are familiar with the term Adrenal Fatigue. Adrenal Fatigue is the common term we use for HPA (hypothalamic pituitary adrenal) axis dysregulation. HPA-D is typically due to our modern diet and high-stress culture. These modern stressors affect our HPA axis, which in turn affects nearly every organ & system of the body, including the gut, brain, thyroid, metabolism, catabolism & reproductive system.

overworked, stress

There are 4 major triggers that lead to HPA axis Dysregulation

  1. Inflammation (food sensitivities, dysbiosis etc)
  2. Insulin resistance/poor blood sugar control
  3. Circadian rhythm disruption (not enough daylight, too much light at night)
  4. Chronic stress (real or perceived)

Our body’s protective response to chronic stress is complex. Some of those processes related to HPA-D are:

  1. It down regulates our HPA axis, therefore decreasing our ability to produce cortisol
  2. Cortisol resistance due to decreased sensitivity in cortisol receptors (a reaction to chronic excess)
  3. Decreased bio-availability of cortisol tissue

Other risk factors for HPA-D include: poor diet, stimulants (caffeine, sugar etc.), exhaustive exercise, physical injury, toxins, chronic infections (H.Pylori etc), & autoimmune conditions. Basically all variations of chronic stress on the body.

What can we do?

  1. Diet: Reduce caffeine, avoid sugar, grains and dairy (all 3 are inflammatory) as well as any foods you suspect you may be sensitive to. Optimize you digestion by reducing liquids at meal time, chewing thoroughly and focusing on your food.
  2. Liver Support: Our liver detoxes, produces hormones, regulates various processes, transforms and/or synthesizes nearly everything our body use. Eat cruciferous vegetables and drink lemon water daily,
  3. Immune Support: Licorice root to increase 1/2 life of cortisol (therefore cortisol takes longer to clear the blood). B-vitamins (esp-B5), vitamin C, omega 3 fats,
  4. Reduce Stress: Rest, make time for you and the things that restore & recharge you.
  5. Sleep: Ensure your bedroom is dark, remove electronics, and avoid electronics entirely 1-2 hours before bed. Make sure you get 8 hours sleep. If you don’t feel tired, make a tea, grab a book and go to bed anyway. Or meditate until you’re suddenly asleep (my personal favorite). You can also check out this post for other ideas!fatigue, exhausted

If you suspect you might have adrenal fatigue, and not sure where to start, we can work together to get things turned around!

Mental Health, Digestion and our Microbiome

It’s now widely common knowledge that our gut microbiome influences our digestion, allergies, metabolism and mental health. We’re also realizing how much our brain can influence gut health.

gut-brain

Imbalances in our gut microbiome can eventually lead to systemic inflammation including in your brain, leading to brain fog, fatigue, anxiety, depression and so much more. Going in the other direction, stress (whether conscious or not, acute or chronic) inhibits our digestive function, leading to nutritional deficiencies and an imbalanced microbiome.Continue reading

What kind of Nutritionist Am I?

As a Holistic Nutritionist, I am trained to evaluate your main health concerns and/or goals, assess your symptoms and investigate the root causes that could be affecting your ability to achieve these health goals.

For example: Do you have acne or other skin issues? Instead of recommending creams and cleansers to help manage them, I investigate possible root causes such as food sensitivities, stress, hormonal imbalances and gut health, and nourish your systems through different holistic recommendations.Continue reading

The Global Stress Summit & What I’ve Learned

I’ve been tuning into the Global Stress Summit this week where each day several experts speak on the subject of stress.

I have my go-to resources for how I personally cope with stress (yoga, meditation, immersing myself in nature, a relaxing bath with epsom salts & essential oils) and feel like I have a relatively decent understanding of the importance of managing stress and what can happen when you lose your center for too long, but I’m always interested in the chance to add to that knowledge, since it’s such a major part of disease, and an unavoidable part of our reality. Not everyone experiences stress the same, but everyone does feel the pressure that comes from not having enough time, energy or resources to get everything done.

Here are some gems I’ve picked up so far, happy to share with you for your own experimenting:Continue reading

11 Reasons to Hire a Holistic Nutritionist

Nutrition advice is everywhere: talk shows, newspaper headlines, news feeds, personal trainers, friends, and even family members. But how do you know what information is accurate? It can be pretty overwhelming as what seemed healthy one week may be considered unhealthy the next. This is one of the many reasons you should hire a nutritionist – to help you sort out the fact from the fiction.

Nutrition and lifestyle changes have an incredible impact on your overall well being when you make small modifications over time (not all at once). I’ve seen people heal their digestive problems, overcome emotional eating, and reduce their dependence on over-the-counter medication for things like heartburn or chronic migraines. I’ve seen people become energized and vibrant simply by making small and steady changes to their diet and lifestyle.Continue reading