Holistic Nutrition Therapy - For You

Welcome to my first blog. I cannot believe I am writing this during the COVID-19 pandemic. My heart goes out to everyone who has lost someone, all the healthcare workers who are in the frontline making lots of sacrifices and for all those who have patiently sat in their homes quarantined. There is such a sense of panic and fear. We never know what life has in store for us - and although we cannot control it, we can at least put energy and effort into our health.

I have never considered myself a writer; I am a professional photographer by trade until I went back to school for holistic nutrition. Although I am more comfortable communicating through images, my intention is to help you live a better, healthier life.

So why did I go back to learn holistic nutrition? Because in my twenties I struggled with hormonal imbalances, specifically estrogen dominance. I had endometriosis, ovarian cysts and heavy periods. And now recently, I am recovering from a double mastectomy from estrogen-positive breast cancer. I was lucky that it didn’t spread and that I didn’t need chemo or radiation. But had I known the information I know today several years ago, I would have been a lot more aggressive in eliminating all my excess estrogen.

In addition, my family - husband and kids included - were plagued with autoimmune conditions ranging from Hashimoto’s, PANDAS and alopecia. That was enough to push me into educating myself so that I could help my family and eventually others. I am stubborn. I need to know the why - was it genetic? was it their gut health? a detoxification issue? problems with blood sugar? adrenal fatigue? sluggish livers? was it environmental? methylation? If it was out there, I researched it. I didn’t just want a batch of prescriptions.

So how are the kids and my husband doing? It took some time as I implemented little by little of what I learned each passing season of studying. But they are all doing so much better. Hair grew back on my youngest daughter, my other girls became way less anxious and my husband’s antibody numbers for his thyroid have been decreasing.

As for me? Even though diet had led me to feeling so much better and pain-free when I had endometriosis in my younger days, I still had a lot of estrogen dominance in my system. I knew that because I had received training in the DUTCH test (salivary hormone testing). When I saw that my estrogens were through the roof, I became assertive last year with a “benign” tumor they had found three years ago. They cleared me year after year. Because I knew my numbers were dangerous, I requested different testing (MRI). Luckily, this time around, they caught the cancer instead of waiting yet another year for my next mammogram which they had advised me to do.

Now equipped with knowledge and the ability to order labs for hormones, nutritional deficiencies, food intolerances and gut health, I can guide you to better health - custom and unique to your bio-individual needs.

Test Don't Guess

I am all about finding the root cause to our health issues. Today we are fortunate enough to have specific and accurate forms of testing. Testing is an effective tool to pinpoint what is going on with your body. Health issues typically begin in the gut. Our immunity resides there - about 80-90% of it! So, it’s logical to “look under the hood” so to speak. Gut issues may cause:

• Leaky Gut Permeability (Intestinal Permeability)

• Skin issues like acne, psoriasis and eczema

• Mood disorders

• Nutrient/Mineral Deficiencies

• Hormonal Imbalances

• Achy joints

• Insomnia

• Fatigue

• Acid Reflux

• Bloating

• Diarrhea/Constipatioin

  IBS

• Autoimmune conditions

• Food sensitivities

• SIBO/SIFO (Small Intestinal Bacterial Overgrowth and Small Intestinal Fungal Overgrowth)

Just to name a few, right? But here is the thing - our gut lining is only one-cell thick! This is good news in that our nutrients can easily be absorbed - bad news because if our gut is damaged, many health symptoms may arise. The lining in our small intestine is where nutrient absorption takes place. Our lining protects what enters into the bloodstream by tight junctions. If the wrong things enter in the body, our immune system gets activated and produces inflammation in the body.

Factors that affect our tight junctions include: gluten exposure, glyphosate (RoundUp), nutrient deficiencies and bacterial, viral, parasitic and fungal infections. Our body absorbs the undigested proteins, environmental toxins, bugs and the toxins these bugs produce. This is commonly referred to as “leaky gut” and we are left with a plethora of symptoms. While this may seem overwhelming, there are accurate stool tests (DNA sensitive), nutrient testing and food intolerance tests that can pinpoint the cause of your unique digestive and health issues.

LEAKY GUT

Using the knowledge received from testing can not only help you physically, but may improve your mental health as well. Scientists have found that gut bacteria produce neurotransmitters such as serotonin, dopamine and GABA, all of which play a key role in mood. For example, 80% of our serotonin, the“feel good neurotransmitter” is produced in the gut.

Another example is H.pylori, a common bacterial infection that causes inflammation in the stomach. It is a common cause for ulcers and is found in fifty percent of the world’s population. It can weaken your production of hydrochloric acid which aids in the absorption of certain nutrients such as protein and B12. Hydrochloric acid also kills pathogenic bacteria and viruses so not having enough may enable additional gut infections to take place. A stool test can detect it amongst other infections and then treatment can be specifically targeted.

Knowing exactly what is causing your symptoms will save you time and money in the long run. Having a supplement graveyard and chasing symptoms with a “pill for an ill” approach is like throwing darts on a board and hoping you hit the bullseye.

Are You A “Sugar Sensitive” Person?

“IT’S NOT JUST A MATTER OF WILLPOWER”

Why sugar acts like a drug.

I am sure many of you know that eating sugar is not good for your health. Not only does eating sugar, white flours and processed carbs spike our blood sugar, but the foods that contain a lot of it are nutrient-poor, fiber-stripped and inferior in quality. There are people, however, that are more sensitive to carbohydrates than others and have a more powerful blood sugar response to eating them. Because of this, they have a hard time quitting sugar or alcohol and are known as “sugar sensitive”.

According to Kathleen Des Maisons, the author of Potatoes Not Prozac, a certain percentage of our population is “sugar sensitive”. She has discovered how people with normal chemistries experience the opioid effects of sugar or alcohol as pleasant. However, for “sugar-sensitive people”, the euphoria from eating sugar or drinking alcohol can create “a strong attachment to the food or drink creating the effect”. “Sugar-sensitive” people naturally have low levels of beta-endorphins, a neurotransmitter that is a potent pain suppressant. Their brains adjust by opening many beta-endorphin receptors to “catch” what little beta-endorphin there is. So when they eat sugar or drink alcohol, they have a heightened response to these substances and in turn cause a release of beta-endorphin. Sugar and alcohol make them feel really good but because of this, are more prone to addiction. Being physically dependent on these foods result in huge mood boosts but the after effects result in depression, anxiety and exhaustion.

When “sugar sensitive” people try to avoid sugar and or alcohol, they feel terrible and hopeless. Thus, the desire to continue on the sugar rollercoaster continues. If they give in and consume it, it is hard for them to “just say no” after having one taste. Once people do try to quit sugar or alcohol, the brain will open up more beta-endorphin receptors to compensate for the reduction of beta-endorphins. Because more are open, consuming sugar or alcohol can send out a more intense response. This can create a feeling of euphoria and they slip back into sugar and alcohol consumption.

Revamping the way a sugar-sensitive person eats will help their brain chemistry come into balance. Understanding your own physiology along with correcting nutritional deficiencies can get you off the sugar/alcohol rollercoaster. It’s not just a matter of willpower.

Besides nutritional changes, other ways to increase beta-endorphins include exercise, music, sex, laughter, meditation and prayer.

Rethinking your coffee maker.

Hmmm. I love the smell of coffee first thing in the morning. But drinking coffee from a brewer that releases hot water through a plastic filter releases chemicals that act like estrogen in the body. And the last thing I need being that I am prone to being estrogen dominant and recovering from estrogen-receptor positive breast cancer are more chemicals that mimic estrogen in my body.

We can either produce too much estrogen on our own due to genetics, liver congestion or we can acquire it from our own environment or diet. In today’s modern world, hormones are added to foods, especially beef and dairy. They are present in pesticides, herbicides, plastics and even cosmetics.

Estrogen and progesterone need to be in balance for achieving optimal health. When xenoestrogens (foreign estrogens) enter the body, they increase the total amount of estrogen resulting in estrogen dominance. Estrogen dominance symptoms include: Irregular and heavy periods, weight gain, fibroids/endometriosis, fibrocystic breasts, insomnia, depression/anxiety/irritability, low libido and fatigue. So what does this have to do with coffee?

Well for many years, I began eating hormone-free foods, tossing out personal care products and home-cleaning supplies that were toxic and were known to be endocrine (hormone) disruptors. But I completely overlooked my coffee maker. I do love one hot steaming cup of organic coffee in the morning. I love the rich flavors from a freshly brewed cup and living in Minnesota, a warm cup of anything is almost a necessity.

In addition, when I went to a coffee house, I never thought about drinking through the plastic lid. Now at the counter, I ask them to hold the lid.

A good first step to minimizing xenoestrogens is to change my morning ritual. I researched coffee makers and found the Chemex coffee maker to be my favorite. Not only is it beautiful in design, the coffee only comes in contact with a non-bleached filter and non-porous glass. Besides being elegant, it produces a rich-tasting cup of coffee without bitterness and sediment. Once the pot is brewed, the grounds can easily be tossed out.

Other products I have used are Italian espresso makers and the French Press. They are made of stainless steel and glass respectively so they are great choices to avoid heated plastics. Personally I enjoy the taste of the coffee from my Chemex better and best of all, cleaning up the grounds is a lot easier when it is all contained in the filter.

I will be discussing step-by-step how to replace and or purchase products that will help you in your quest to balance your hormones. Since many of us drink coffee, working on replacing this habit will begin your journey to minimizing xenoestrogens. And at your favorite coffee shop, tell them to hold the lid.

Recipe: Matcha Latte, Afternoon Snack Alternative

When those hunger pangs show up between lunch and dinner, it is very convenient to reach into the cupboard and begin picking on less-optimal carby foods such as tortilla chips, crackers and dried fruits.

One of my favorite snacks for this dilemma is a hot matcha latte. Matcha is a green tea powder from Japan. It is rich in nutrients, antioxidants, fiber and chlorophyll. Its many benefits include:

• Mega dose of antioxidants including EGCg (chemical compounds that prevent aging and chronic diseases)

• Contains L-theanine, an amino acid known to relax the mind

• Boosts metabolism and burns calories

• Enhances mood and aids in concentration

• Provides vitamin C, selenium, chromium, zinc and magnesium

• Lowers cholesterol and blood sugar

In addition, the cacao butter is a healthy fat that is rich in antioxidants, polyphenols and essential fatty acids. This afternoon ritual keeps me satiated, helps manage my blood sugar and it gives me a huge antioxidant boost.

Recipe: Creamy Matcha Latte

• 1 cup of hot water

• 1/3 cup coconut milk or nut milk

• 1 Tablespoon of organic cacao butter

• 1 scoop of grass-fed collagen peptides

• 1/4-1 tsp Japanese Matcha powder (experiment with how strong you want it)

• 2 or 3 drops of stevia or organic honey

  * Optional: pinch of cinnamon

Keep in mind that it does contain caffeine so some may prefer this in the morning. Feel free to substitute coffee for the matcha or use a dairy-free creamer alternative. Use an immersion blender to create a frothy consistency (avoid blending in plastic). During the summer or warmer climates, just add ice and enjoy!

Recipe: Guasacaca - Venezuelan Avocado Sauce

This incredible tasting sauce pairs nicely with steak, chicken, oven-roasted potatoes and/or your favorite vegetables. This is one of my favorite recipes from Venezuela, where I grew up in the 70’s and spent my summers there in the 80’s and early 90’s.

I had a very diverse background. My mother, an American from Philly married my Palestinian father and moved to Venezuela where I grew up with my three older brothers. Many weekends, our extended family gathered together for delicious Arabic food - rolled grape leaves wrapped in rice and meat, homemade hummus drizzled in olive oil and paprika and yogurt soup. Fresh papaya or watermelon were served for dessert. Nothing was processed or came out of a box.

And for the Venezuelan side of things, we ate arepas (cornmeal flatbreads) and their typical national dish pabellon- white rice, black beans, plantains and flank steak in tomato sofrito. Bringing back family dishes are a way for me to stay in touch with my cultural heritage. I do have to pick and choose today since I am gluten-free and I avoid a lot high-glycemic ingredients like rice. This is why I love this Guasacaca sauce. Avocados offer approximately 20 vitamins, specifically B vitamins, C, E and K. They are full of healthy beneficial fats that support skin health, helps absorb fat-soluble vitamins, plant sterols - think heart health and lutein and zeaxanthin for vision protection. Did you know that it has 6-7 grams of fiber per half fruit? And the cilantro leaves have potent anti-inflammatory, antiseptic, anti fungal and chelating properties (metal detoxification). It’s a little tangy and a different alternative to guacamole. I typically serve this with grilled chicken or steak and I am always being asked for the recipe. Enjoy!

Recipe: Guasaca - Venezuelan Avocado Sauce

Ingredients:

• 1/4 small to medium onion

• 1/4 small green pepper

• 1 ripe avocado

• 1 small clove of garlic

• 1 bunch of cilantro leaves (discard the stems)

• 1/4 c. white vinegar

• 3/4 cup of olive oil

*Optional - add 2 tsp fresh lemon juice to round out the vinegar

Place all the ingredients in a food processor. Blend. Add sea salt and pepper to taste.

Recipe: Asparagus, Green Pea and Parsley (or cilantro) Soup

Ah I can see that Spring is emerging and after living through another Minnesota winter, there is a lot of excitement in the air. I can soon picture the Farmer’s Market in the summer. Pretty soon the strawberries and dandelion greens will be fresh at the coop. And now is the time of year to take advantage of asparagus - bright green and crispy this time of year. Eating seasonally is the way to go. It supports local farming in your area which means less transportation, less refrigeration and less irradiation of produce. This means your vegetables will be fresh, imparting all its best flavors.

Asparagus is a wonderful anti-inflammatory veg, full of antioxidants and vitamins. Green peas add a creaminess to the soup without adding dairy (for those following a low allergenic, anti-inflammatory diet).

Soup Recipe: Yields 6

INGREDIENTS:

• 1 T coconut oil (or avocado oil)

• 1.5 cups of chopped leeks

• 1 (10oz) package of frozen peas

• 6 cups of low-sodium vegetable broth

• 2 bunches of asparagus, tough ends removed, cut into 1 inch pieces

• .5 cup of fresh parsley or cilantro

• Himalayan or sea salt and freshly ground pepper

• 2 t minced fresh thyme (optional)

PREPARATIONS:

• Heat oil in a large pot over medium heat. Add the leeks and sauté for 4 minutes, until softened. Add the broth and bring to a simmer. Stir in the peas and asparagus and simmer, covered, for 3 minutes longer. Use an immersion blender or a high-power blender (cool the soup if the blender is plastic) to puree half of the soup. Return to the pot. Add parsley (or cilantro) and thyme (if using), and stir well to combine. Season with salt and pepper. Garnish with a swirl of olive oil and parmesan cheese. You may substitute nutritional yeast for parmesan cheese for a dairy free option.