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13 Healthy Alternatives to Creamer (Keto Friendly)

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If you’re a daily coffee drinker looking to add a boost to your beverage or you’re on a ketogenic diet and looking for supplements that can enhance your keto experience, these supplements are sure to give your body extra energy to kickstart your day.

1. Collagen Peptides Powder

Collagen is the most plentiful protein in the body and can be found in muscles, skin, blood, bones, cartilage, and ligaments. There are many benefits to adding collagen to a healthy diet. It has been known to slow and even reverse aging, improve digestive health, helps burn fat, and may even help to ease joint pain.

The best part about collagen powder is that it is flavorless, so you can reap the benefits without affecting the taste of your favorite coffee.

2. MCT Oil, Coconut Oilr

MCT oil comes from fractionating coconut or palm kernel oil and it has gained popularity in recent years due to increased research in saturated fats [1]. MCT oil breaks down in our bodies differently than other fats and the result is a quick energy source that is less likely to be stored as fast in the body resulting in weight gain. A study has shown that MCT oil enhances endurance and increases metabolism. [2]

With more people exploring the health benefits of a ketogenic diet, adding coconut oil or MCT oil to coffee has become the latest craze. The benefits of MCT oil are plentiful: increased energy, improved thinking, better digestion, and healthy weight management. [3]

The subtle sweet flavor from coconut oil lightly flavors coffee with the added benefits of MCT oil. For maximum benefit, add pure MCT oil or MCT powder to your coffee to keep you energized all day long.

3. Ghee

Most people would not ever consider adding butter to their coffee but clarified butter has been making its way into brews more and more frequently. Ghee is made by boiling butter into liquid fats and mild solids and then separating out the milk. Because of this it is lower in lactose than regular butter. Grass-fed ghee has been shown to have more nutrients than conventional ghee and can kickstart weight loss even faster than its conventional counterpart.

Conveniently, a tablespoon of ghee can be added alongside MCT oil in your coffee for an extra added boost of long-term energy.

4. Maca Powder

Peruvian maca root is a cruciferous vegetable grown in the Andes mountains. Along with increasing libido and fertility, the maca root is known for improving mood, energy, and memory.  [4]

5. Powdered Keto Creamer

Keto creamer is a coffee enhancer that adds a rich, creamy flavor to your coffee without added unnecessary calories or carbs. Adding this Keto creamer to your coffee will allow to you to get the benefits of MCT oil with the added bonus of saffron extract which has been known to support appetite control and may also decrease fatigue during exercise.

mct oil infographic

7. Golden Milk

Golden milk is the mother of all elixirs. Imagine all the health benefits of turmeric combined with black pepper, an adaptogen, spices loaded with amazing health benefits, MCT oil, and ginger all mixed together in your morning coffee.

The taste is amazing and the benefits are as well! Among other things, this healing elixir offers anti-inflammatory properties, boosts your immune system, and promotes healthy digestion. Spice up your coffee with this tonic and you will be feeling great throughout the day.

8. Medicinal Mushrooms Powder

Add a rich earthy flavor to your coffee and reap the benefits of centuries of Traditional Chinese Medicine with mushroom powder (yes, mushrooms!) Mushroom powder has been making its way into all sorts of supplements from immune boosters to pre-workouts.

The 5-Defenders blend offers Reishi, Shiitake, Maitake, and Turkey Tail mushrooms. Reishi mushrooms are getting more attention recently for their ‘adaptogenic’ properties. They support overall health because of their role in immune function and high antioxidant benefits. Cordyceps-M offers the energy boosting properties of Cordyceps militaris mushrooms which also increases stamina throughout the day.

9.  CBD Oil

CBD oil has gained popularity in the past couple of years for its seemingly endless list of benefits. Along with pain and anxiety relief, CBD oil has been shown to inhibit cell growth in cancerous cells and reduce the risk of developing diabetes. [5] [6] Add a few drops in your coffee daily to reap the numerous benefits of this wonder oil.

Liposomal CBD vs Oil

Liposomes are very similar to structures that the body naturally produces called vesicles. They are double-layer, liquid-filled bubbles made from phospholipids. These spheres, in this case, are filled with CBD and are transported swiftly into the body. They promote intestinal lymphatic system uptake, feeding CBD directly into the immune system, then blood, avoiding elimination by the liver. Read more about it here.


Food-independent absorption
Liposomal CBD oil arriving at the gut is in a ready-to-absorb, bioavailable form with or without food intake. Rapid uptake results in fast, predictable outcome and excellent value for money.

10.  MCT Oil Powder with Prebiotic Acacia Fiber

Add a smooth and creamy texture to your favorite coffee with the added benefit of MCT oil and fiber. Acacia fiber aids in the growth of beneficial bacteria in the gut as well as supporting weight management and adding much-needed fiber to your diet.

11. Ashwagandha Powder

Ashwagandha is an adaptogenic herb used in Ayurveda practice for many conditions — mainly for its ability to reduce stress. Along with that it is known to support liver function, help with chronic insomnia, and increase libido. Ashwagandha is also known to reduce blood sugar levels which makes it an excellent addition to a ketogenic diet. Add this to your coffee to help with stress throughout the day, though it is advised to test your dosages ahead of time as the calming effects of this powerful supplement may cause drowsiness.

12. Lakanto Monkfruit Sugar Substitute

Monk fruit extract is up to 200 times sweeter than sugar but the extract contains zero calories, zero carbohydrates, zero sodium, and zero fat, which makes it perfect for a low carb ketogenic lifestyle. If you are looking to add a little sweetness to your coffee without any added calories, then Lakanto natural sugar substitute is perfect for you!

13. BaristaBoost – Premium Superfood for Coffee

BaristaBoost combines many of the above-mentioned products with a flavor and creaminess specifically designed for coffee. With added protein, collagen, cinnamon, and stevia sweetener, this addition to your coffee will enhance yours it with flavor and sweetness without any added carbs, sugars, or unnecessary calories.  Barista Boost is the perfect way to start your day!


A note for those with High Blood Pressure or Adrenal Fatigue:

According to the adrinalfatiguesolution  Caffeine consumption, just like any other drug- can lead to a need for increasingly larger doses in order to produce the same effect. Just like cigarettes and alcohol, cutting out caffeine can cause unpleasant withdrawal symptoms which can initially make your adrenal fatigue feel even worse.

If you need to drink coffee for energy, or experience withdrawal symptoms such as headaches and irritability when you try to give it up, this addictive stimulant may already have a hold of you. For anyone with adrenal fatigue, the cycle of “energy boost followed by huge crash” is one of the worse patterns you can establish when it comes to managing your adrenal exhaustion.

Over to you. What are your favorite alternatives to creamer to enhance your morning coffee?

[1] https://www.healthline.com/nutrition/5-studies-on-saturated-fat
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5805166/
[3] https://yourlifestyleoptions.com/mct-oil-healthy-benefits/
[4] https://www.medicalnewstoday.com/articles/322511.php
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5009497/
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2270485/

What You Should Know About The Flu Shot + (Natural Flu Shot Juice Recipe)

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Don’t you feel that there is too much information and misinformation on whether the flu shot works or not?

I know that It can be daunting and frustrating to sort out through the real evidence vs unfounded facts. That’s why I decided to do my own research and condensed all of this information within one article so that you can finally have a clear understanding of this controversial topic.

As a bonus, I  am going to show you exactly how I protect my family from getting the flu– so you too can learn how to protect yours.

Let’s start by learning a little bit about the flu vaccine:

What’s In The Flu Shot and Is it Effective?

In case you are not aware the flu shot contains a cocktail of chemicals that you definitely do not need.  Dr. Julian Whitaker further warns: thimerosal is 50% ethyl mercury the most toxic biological poison on earth.

Ethyl mercury is so toxic that the EPA requires full protective gear and self-contained air, for workers cleaning up wastewater containing 200 parts per billion.

A flu shot contains close to 25,000 ppb’s. That  is astronomically high and way beyond what the FDA’s “recommended safe levels.”  With a 75% no success rate, most people end up getting the flu anyway. Now let’s take a look at the cocktail of chemicals…

The Ingredients:

flu-vaccine-ingredients-table
Original image source from the CDC.gov website

I don’t know about you, but I do not want formaldehyde or Thimerosal (mercury) in my body. We get enough toxins from the environment as it is. Egg protein? I am sure it is not from free range, pasture or organic eggs– enough said!

The effectiveness of the flu shot depends on how well the flu vaccine is matched to the current season’s viruses strand as stated by the CDC below.

Remember that the “flu” isn’t always caused by the flu virus –7% of ILI (influenza-like illness) is the influenza virus, and since no one is really looking to test for the influenza virus association to pneumonia (the biggest part of the killer statistic) it is just an assumption. So how can the flu vaccine help prevent the lion’s share of the deaths when the association is more with ILI?

According to Cochrane Reviews when they went to find how well vaccination helped people prevent pneumonia or death – they couldn’t find any. (Read the full article here)

Here is what  the authority in Diseases  (CDC) has to say about the Flu Vaccine: 

[note note_color=”#eef5e3″ text_color=”#432723″ radius=”9″]During years when the flu vaccine is not well matched to circulating viruses, it’s possible that no benefit from flu vaccination may be observed.

During years when there is a good match between the flu vaccine and circulating viruses, it’s possible to measure substantial benefits from vaccination in terms of preventing flu illness. However, even during years when the vaccine match is very good, the benefits of vaccination will vary across the population, depending on characteristics of the person being vaccinated and even, potentially, which vaccine was used.[/note]

 

Who Should Not Get a Flu Shot

The CDC warns that if you have suspicions that you or anyone in your family has an egg allergy you should absolutely not get a flu shot.

Children younger than 6 months are too young to get a flu shot.  People with severe, life-threatening allergies to the flu vaccine or any ingredient in the vaccine. This might include gelatin, antibiotics, or other ingredients.

Additionally, people who have the following medical conditions:

  • Asthma
  • Neurological and neurodevelopmental conditions [including disorders of the brain, spinal cord, peripheral nerve, and muscle such as cerebral palsy, epilepsy (seizure disorders), stroke, intellectual disability (mental retardation), moderate to severe developmental delay, muscular dystrophy, or spinal cord injury].
  • Chronic lung disease (such as chronic obstructive pulmonary disease [COPD] and cystic fibrosis)
  • Heart disease (such as congenital heart disease, congestive heart failure, and coronary artery disease)
  • Blood disorders (such as sickle cell disease)
  • Endocrine disorders (such as diabetes mellitus)
  • Kidney disorders
  • Liver disorders
  • Metabolic disorders (such as inherited metabolic disorders and mitochondrial disorders)
  • Weakened immune system due to disease or medication (such as people with HIV or AIDS, or cancer, or those on chronic steroids)
  • People younger than 19 years of age who are receiving long-term aspirin therapy
  • People who are morbidly obese (Body Mass Index, or BMI, of 40 or greater)

Note: There are certain flu shots that have different age indications. For example, people younger than 65 years of age should not get the high-dose flu shot and people who are younger than 18 years old or older than 64 years old should not get the intradermal flu shot. 

 

Further evidence- In 2014 CDC Issues a Public Apology

For the first time we can remember, the Centers for Disease Control and Prevention are going on the record, saying the flu vaccine won’t work this year. The warning comes just before the busiest part of flu season, in January and February. Unfortunately, there won’t be any refund for any of the patients or insurance companies who spent money on flu shots earlier this fall. (source)

 What Can You Do To Prevent The Flu Virus?

Remember,  Your best weapon of mass prevention against any type of virus is– a strong immune system.

If you’ve been nourishing your body all year long you are a step ahead of the game.  However, if you have been slacking in the healthy foods department—here is what I do:

  • Start supplementing with the best type of Vitamin D3 (I prefer and use this liquid Vitamin D , Vitamin C, (We use this at home)  or use Coromega (which my son loves).  It’s a great combination of vitamin D3 and Omega 3’s (try Coreomega here)– and of course your own elderberry syrup.  I like wellness mama’s homemade elderberry syrup,  or you can purchase a good quality one in a natural store or online.
  • Adequate sleep~  meaning 7-8 solid hours of sleep at night (the earlier hours of sleep is when the body heals between 10-2 am)
  • A diet rich in wholesome foods and stress management techniques is essential in getting your immune system tuned up.
  •  Juicing ~ is an excellent way to boost your immune system, get your vitamins, minerals, and prebiotics in one serving.

In an excerpt from an article from Roman Bistryanki  he talks about the importance of supplementing with Vitamin D3: 

In this randomized clinical trial, daily supplementation with 1200 IU vitamin D3 in school children between December and March showed a significant preventive effect against influenza A, although no significant difference was observed for influenza B… daily dietary probiotic supplementation was a safe effective way to reduce fever and other symptoms in small children. Moreover, a significant preventive effect of a product containing echinacea, propolis, and vitamin C on the incidence of respiratory tract infections was observed in children. [21]

Robert further adds: We could use vitamin D – you produce this if you get a good amount of sunshine – probiotics, vitamin C, and other natural options. We can also be careful to wash our hands properly and even use a face mask when appropriate.

PIN it for later…

 

Read the full article here

And finally, here is My Flu Shot Juice #1  recipe. (I will be posting a series of flu shot variations in the coming weeks)

Print
Natural Flu Shot Juice #1

Natural Flu Shot Juice #1

Ingredients

  • 4 carrots
  • 3 cucumbers
  • 1 thumb size ginger
  • 2 leaves of fennel
  • 1 radish
  • 1 small tomato
  • 1 inch of lemongrass (anti-viral)
  • 1 inch fresh turmeric root (nuff said)
  • 1 orange pepper ( up to 250 mgs of vitamin C)
  • 1 small orange
  • 1 bunch of dandelion greens
  • 1 whole lime juice

Instructions

  1. Juice with your juicer of preference.
  2. Some people often ask me what type of juicer do I use?
  3. It really is a matter of preference.
  4. I personally love this masticating juicer because I get the most from my veggies. However, I also adore my first conventional juicer.
  5. There is another awesome choice which is the Nutribullet. It is great as it pulverizes all of the veggies so nothing goes to waste.
  6. The most important part is that you drink your veggies 🙂

Notes

Featured Healing Ingredient: Lemongrass

Anti-microbial Activity

Sloan-Kettering also indicates that extracts of lemongrass have anti-microbial properties, helping prevent or slow the growth of bacteria and fungi. A study published in the January 2012 issue of "Journal of Contemporary Dental Practice" found that an oil extract from lemongrass inhibited growth of streptococcus bacteria in the laboratory, while research in the March 2009 issue of "Phytomedicine" studied the effectiveness of a lemongrass infusion in human subjects with human immunodeficiency virus who had an oral fungal infection called thrush.

Researchers found that an oral rinse administered three times daily was more effective than gentian violet, an anti-fungal medication. Larger studies are needed to confirm this benefit, however.
source: livestrong

https://www.healyounaturally.com/what-you-should-know-about-the-flu-vaccine/

 

Now I have a question for you: Do you feel the flu shot is effective? Would you still get a flu shot after reading this article? I’d love to hear your experiences in the comments below

References
https://www.vaccinationcouncil.org/2013/10/15/the-flu-vaccine-something-to-sneeze-at-by-roman-bystrianyk/
https://www.cdc.gov/flu/protect/keyfacts.htm

How To Make Homemade Tanning Oil: Safe, Chemical free and Good for Your Skin

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diy-natural-tanning-oil
Want to have an amazing tan even after the summer is gone? Then this homemade tanning oil is what you need…

I know that some of you want to get a little color before the summer months or when going on vacation.  Self-tanners and conventional tanning lotions are convenient, do the trick (although sometimes you end up looking orange), and are easy to use. However, some of them have questionable ingredients, and you aren’t getting much needed– healthy sun exposure and Vitamin D.

Sun exposure has been demonized for decades causing a rise in the skin and other cancers due to lack of vitamin D and safe sun exposure.
In the past decade (2008 – 2018) the number of new melanoma cases diagnosed annually has increased by 53 percent. An estimated 178,560 cases of melanoma will be diagnosed in the U.S. in 2018. … An estimated 9,320 people will die of melanoma in the U.S. in 2018: of those, 5,990 will be men and 3,330 will be women. [1]

I can’t emphasize enough how important it is for you to get out there and get a free dose of Vitamin D. Here is an interesting statistic:

According to the Centers for Disease Control and Prevention (CDC), the highest rates of melanoma are in some of the cloudiest states, like Washington, Oregon, and Vermont. Rates are per 100,000 residents, and it should be noted that data is not available for Arkansas or Minnesota. Jul 2, 2014

I do occasionally use this sunscreen or this one if I’m going to be out in the sun for a long time after safe sun exposure times without shade or layers, but in general– I prefer to get the free vitamin D and a little tan from its original source via moderate sun exposure. For children, I recommend the ones in this article.
When I’m going to be at the garden, the park or the beach or somewhere where I can alternate between sun exposure or the shade of an umbrella, I prefer to just use coconut oil which nourishes and slightly protect my skin without blocking vitamin D (like most sunscreens do).
Throughout the years, I’ve used a variation of my homemade tanning oil and when a friend recently asked about a natural tanning oil, I thought it was time I share the recipe.

,Natural Tanning Oil (Raw Ingredients)

This nourishing and natural tanning oil is easy to make, yields great results and is 100% natural– plus it gives you a beautiful tan without harsh chemicals.
Tanning Oil Ingredients (my natural version)

Note: I make small batches at a time because of the nature of the ingredients- no pun intended. However, if you want to make a lotion that lasts longer you can use the natural preservatives used in this article. Also, keep in mind that this isn’t a sunscreen — it is a tanning lotion so use caution.

DIY Raw Ingredients Natural Tanning Oil

Combine all oils, juice extracts, cinnamon and mica powder (if using) and store in a dark-colored glass container. Keep in mind that If you decide to substitute coconut oil for the olive oil, store in a jar instead, as it won’t really work with a pump.

Natural Tanning Lotion (Sun Protective Oils)

This liquid oil goes on smoothly which makes it easier to use when on the go. However, If you prefer a more solid lotion, you can make it with unrefined coconut oil which hardens at 76 degrees, and then you can store in a small jar.
This combination of ingredients for a natural tanning oil uses oils that are naturally sun protective:

* SPF measure is approximate.


Important Note:
All of these oils are low-SPF, and can’t be used as a substitute for regular sunscreen. If you’d like to find natural, safe sunscreens you can check my picks here. Because some of these oils are more sun protective than others, you can adapt the ratios based on your preference and how much sun protection you’d like.
I also like to add cinnamon powder and bronze mica powder for a subtle bronze glow, but you can omit this if you don’t have it.
Since olive and avocado oils have a lower SPF, they are great for someone with naturally dark skin tones (like me) who is looking for a little protection. Moreover, olive oil has been used traditionally in the Caribbean and Mediterranean countries as a natural skin protectant in the sun, creating a gorgeous dark tan.

Those who aren’t naturally olive skinned may want to start with more of the higher SPF oils like carrot and raspberry seed.
Since this is not a sunscreen, but a mild sun-protectant recipe, it is important to test with small amounts of time in the sun to find what works best for your body and skin type. I’m sharing what worked best for me, but tweak to fit your skin type and desired result.

Homemade Tanning Oil

Combine all oils, cinnamon and mica powder (if using) and store in a dark-colored glass container (like this one). Remember, If you decide to substitute coconut oil for the olive oil, store in a jar instead, as it won’t work with a pump.
This is my go-to natural tanning lotion, and I use it as needed for mild to high sun exposure. I love the natural tan it gives me while protecting my skin.

Important note!
As usual, here’s my disclaimer: You want to avoid sunburns as much as possible. Sunburn is never healthy and should absolutely be avoided. If you have sensitive skin, you shouldn’t spend long periods of time in the sun, if you don’t tan easily or are unable to tan, this recipe will not magically help you tan. I use this recipe consistently during the summer and practice common sense for moderate to high natural sun exposure. (I have fair skin) so keep that in mind. I do not recommend tanning beds. Check with a naturopath or integrative medicine dermatologist if you want to know if this recipe is specifically good for your skin.

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homemade-natural-tanning-oil

sources:
Skin Cancer Facts & Statistics – SkinCancer.org

Over to you.
Do you use tanning oil? How has your experience been?
Are you ready to try a natural version?

What You Need To Know About Nutritional Deficiencies And How To Fix Them

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nutritional deficiencies and how to fix them
Nutritional Deficiencies can be more serious than you may have realized.
Nutritional deficiencies are usually a big red flag that reads– poor nutrition or if you are nourishing your body adequately but foods aren’t being absorbed by your body you may be experiencing malabsorption which leads to malnutrition. 

If your last lab test results came back with low levels of Iron, iodine, vitamin D or calcium you need to realize that, nutritional deficiencies are no joke. If left untreated, your organs will eventually take a toll and end results can be devastating leading to some conditions such as:

The list goes on…

Strangely enough, nutritional deficiencies are very common today, and can even happen to some of us trying to lead a healthy lifestyle, where all of that healthy food, juices, and supplements may not be absorbed.

This happened to me, and still working on it.   In my case, it was due to a lack of solid sleep, very little nourishing foods while in college and a bacteria –Helicobacter pylori that I contracted while traveling abroad in the 90’s.   Helicobacter P. is the bacteria responsible for the damage of the lining of the stomach, and that also leads to ulcers.

[box title=”Helicobacter pylori (H. pylori):” style=”noise” box_color=”#efe3f0″ title_color=”#060705″ radius=”12″] Is a type of bacteria that causes infection in the stomach. It is found in about two-thirds of the world’s population. It may be spread by unclean food and water, but researchers aren’t sure. It causes Peptic ulcers and can also cause stomach cancer.[/box]

Not knowing what I know now,  I was put on the strongest type of antibiotics {8 pills a day}, in order to get rid of it because of I had a small ulcer that was causing the worse acid reflux, and pain.  Eventually, the bacteria were eradicated, and the healing process began.

When nutritional deficiencies are present every single organ suffers including the brain. That is why it is imperative to pay attention to symptoms and get tested pronto.  Do you suspect you may have nutritional deficiencies? Then keep on reading it gets better…

nutritional deficiencies vitamin D
 Nutritional deficiencies- Vitamin D

What Are Nutritional Deficiencies

Nutritional deficiencies are imbalances caused in our body due to the absence, less intake, or even in rare cases, an excessive intake, of certain minerals and vitamins. These minerals and vitamins especially Vitamin D3, are necessary for the body to function properly.

Vitamins and proteins are organic chemical substances needed for normal growth and the regeneration and replacement of dead-tired cells and tissues.

Since our body is composed of cells, it is extremely important that quick regeneration is present for faster growth. When vitamins, proteins, carbohydrates, fatty acids, minerals, and roughage are not ingested in the required amounts, you may experience symptoms of nutritional deficiencies.

Unlike vitamins, minerals are inorganic substances that are directly responsible for the proper functioning of bones, teeth, hair, and tissues.  According to the World Health Organization individuals between 10 and 19 years are more at the risk of nutritional deficiencies, and around 200 million people worldwide suffer from the deficiency.

What Causes Nutritional Deficiencies

A number of factors can cause you to become nutritionally deficient including gluten sensitivity,  stress, little rest & lack of sleep, dependence on alcohol, and medicines, a poor diet filled with processed foods unhealthy fats; to name a few. Consequently, nutritional deficiencies hinder the body’s capacity to absorb the nutrients from the foods you ingest.

Here’s a great video that sheds some light on the connection between gluten sensitivity and nutritional deficiencies by Dr. Peter Osborne:

Read his full article here.

If you are clearly suffering from nutritional deficiencies you may experience conditions such as anemia, osteoporosis, dementia, rickets, night blindness, and pellagra, among several other conditions caused by inadequate intake of essential nutrients.

Walk-In Lab

How do you know if YOU are Malnourished- The Precursor of  Nutritionally Deficiencies?

The first thing you should do to find out if you are experiencing nutritional deficiencies is to pay attention to your symptoms or by requesting a simple vitamin and mineral levels test with your Doctor, PCP, Naturopath or Holistic Nutritionist.

If for some reason you can’t order these tests or your doctor can’t figure out what your symptoms are there are other alternatives alternative.

  • You can get a nutritional assessment, which is a set of screening questions used to establish whether you are likely to have a vitamin or mineral deficiency. This questionnaire will outline changes in weight, activity and food consumption. A nutritional assessment can be performed by a doctor, nutritionist or can be done online.(source)
  • If your doctor can’t do it for some reason you can get a Vitamin, Mineral and Nutrition Test from Walk-In-Labs. It is convenient and way affordable -compared to medical bills when it’s too late.
    Vitamin and nutrition blood tests can detect gluten, mineral, iron, calcium and other deficiencies, telling you which vitamins you lack and which you are getting enough of through natural sources. Don’t just take supplements, know how much and which ones you should be taking.  Walk-in Labs has several types of tests that range from thyroid, wellness tests, hormonal panels, health tests for Men and many more.
  • There is a home evaluation kit from Optimal Wellness Labs (which I took and was shocked to learn that I, in fact, had malabsorption in the gut a few years ago).  I’ve worked hard to turn that around.  That is in part how healYOUnaturally was born too. A reliable and reputable company located here in the US.
    The MAP (Matrix Assessment Profile) is a very simple test— that peeks into your biochemistry and evaluates the condition of the ‘Human Matrix’ — the complex system of organs, glands, tissues and cells that sustain your river of life. All of this is done from the comfort of your home at your own pace.
  • Also, have a hair analysis done. Properly called a hair tissue mineral analysis.  This test consists of taking a hair from your head and thoroughly checking for signs of mineral deficiency or metal exposure. The use of hair ensures accuracy because hair tissues change slowly. This means if you eat a steak, iron levels will not rise rapidly in your hair as it will in your blood, so you will get a more accurate reading.

 Treatment and Prevention of Nutritional Deficiencies

If you already aren’t– start consuming probiotic-rich foods such as kefir, sauerkraut, yogurt, kombucha and fermented foods.  I wrote this article which highlights the top natural probiotic foods.  You can also supplement with a top of the line probiotic,  vitamins, a mineral complex and whatever else you are lacking, along with a tailored protocol to heal your gut.

I prefer this probiotic and Garden of Life Primal Defense for when my family or I feel we need an extra boost (ei: after an inevitable round of probiotics or traveling).

A great tool to get your nutritional values up is to juice as much and as often as possible.  My favorite kind to get the most out of your juicing experience is with you have a juicer– dust it off and use it. If not get yourself a top-notch Juicer and start juicing immediately. The Magic Bullet or the  Nutri bullet high-speed blender/ mixer are highly recommended and what I use, because it pulverizes fruits and vegetables, nuts and fruits, allowing you to get all of the nutrients. Plus, all of that great fiber for digestion.

If you prefer you can get a regular juicer for the days that you can’t juice.  As always, keep in mind that it is always best to eat fruits and vegetables with every meal.

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fix-nutritional-deficiciencies

 

A multivitamin (we prefer the liquid form), and a mineral supplement that is hopefully made of wholesome organic foods, & bioavailable. Additionally, it is important to supplement your minerals and eat foods to support your hormones such as healthy fats, daily servings of fruits and vegetables, cut down on high glycemic index (HGI) foods, and eat a protein with each meal.

While most of us are relatively deficient in omega-3s, this is not likely to show up on a blood test. Therefore, a reliable source of Omega 3 fatty acids is ideal. The liquid fish oil Omega-3 is one of the purest out there. However, if you are following a vegan lifestyle you can get an all plant based Omega 3, 6 & 9 Flax Oil , iodine, and several other minerals are essential for the proper functioning of the body.

An inadequate intake of these essential vitamins and minerals exposes the body to a number of physical and mental problems. Thus proper intake of essential vitamins, minerals, and natural organic products is important for the body to function properly.

Now let’s hear it from you.  Have you been diagnosed with  Malabsorption or Nutritional Deficiencies? What lifestyle changes have you made to heal your condition?

 

To your best health,

About healYOUnaturally

 
 
 
 
 
 
References
https://www.cdc.gov/nutrition/index.html
https://www.vitamindcouncil.org/
https://dermatlas.med.jhmi.edu/derm/result.cfm?Diagnosis=227
https://youroptihealthsite.com/nutritional-vitamin-deficiency-why-is-it-so-important-to-avoid-and-how-to-avoid-it

 

How To Buy Organic Food on a Budget

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how to buy organic food on a budgetTheiI don’t know about you, but I’m always looking for ways to save money when it comes to organic food.  And well, if you are here that makes two of us!

One of the major concerns about living an organic lifestyle is the cost.  That’s basically the only issue because eating organic definitely has many benefits.
Remember, non-organic food is often laden with harmful and dangerous pesticides, immunity destroying anti-biotics, cancer-causing hormones and the list goes on… Pesticides by nature are designed to kill, they are poison. So when given the choice, I don’t know why anyone could logically buy food with poison sprayed on it?

Pesticides can cause neurological problems, cancer, diarrhea, allergies and asthma, infertility, nausea, vomiting, rashes and other skin problems, ADHD, birth defects and more. That’s why it is very important to buy quality organic food and eating nutritious foods because in the end, you will save big mula down the road in medical costs, prescription drugs, and doctor visits… Think of it this way: You are investing in your health vs spending.  Either you invest in your health now, or your body will hand you the bill later – It’s totally up to us.

With that in mind, I am sharing this list of tips on how to start eating organic foods below:

6 Easy Ways To Buy Organic Foods on a Budget (Plus a Hack For Summer Days)

  1. Find Organic Coupons

    It’s SO important to use coupons when it comes to saving money for groceries.  Follow social media pages of your favorite food brands, they usually have offers, giveaways, coupons, etc.  Check out different organic coupon sites. Some of my favorite examples include Organic Deals for organic food/natural living coupons, Mambo Sprouts, and All Natural Savings  for money saving ideas. Earth Fare has coupons here every week. Kroger has coupons or Simple Truth. Most stores will honor each other’s coupons, so don’t be afraid to use them all in one shopping trip at your favorite or most convenient store.

  2. Grow Your Own

    ~ You don’t really a lot of space to grow a garden. I can attest to that with my little organic community garden space… Check it out here. You can at least grow your own herbs on pots, vegetable/fruit/herbs planting towers, or a small plot in the backyard, on windowsills, on the porch, or on the driveway… it’s so rewarding.  Start with herbs as they can be so expensive to buy and take up little room. Try up-cycling your empty egg boxes into planters for seedlings and use old containers for seedlings. Learn more about growing your own…

  3. Farmer Markets/Local Farms

    It is no secret that produce is cheaper when it is in season. Mainly, because it hasn’t had to be shipped halfway across the world and also because it will be more abundant.  You will save a ton of money when buying in season, so stuck up and freeze. I base a lot of my meals and recipes around seasonal produce for this reason as well as the superior quality. Look up your local farmer markets or farms here, and support/buy from them either at the local farmer’s market or at the farm itself. I oftentimes drive a few miles to stock up. It is worth the trip as pastured meats are cheaper, and veggies are abundant at the local farm. If they are too expensive go to the next nearby farm, and so on. Make it a fun day trip and bring along your cooler.

  4. Bulk Warehouse Clubs

    Whether you have a large family or just you and your pet, buying in bulk (only foods you’ll absolutely use) can be a real money saving. Along with this, you want to allocate some time to cook from scratch and store/freeze.  I have noticed an increase in organic foods at warehouse clubs such as Costco, BJ’s, Sam’s etc.. Remember the more organic food you buy the more they’ll have to bring in. Ya know… the law of demand and supply.

  5. Visit Different Local Supermarkets (TeamWork)

    We’ve come a long way when it comes to local supermarkets carrying organic food. I remember purchasing organic milk in 1999 at $7.00 a gallon. Ouch! That being said, you are investing in your health vs spending so it’s worth it.   These days it is easier and more affordable to buy organic food on a tight budget.   Your local supermarket should have an organic section– look for the weekly sales.  Aldis, Wholefoods, Trader Joe’s, Whole Foods and even Walmart carry organic products (make sure it isn’t from China).

    Note: ever since WF’s was acquired by Amazon, their organic produce prices dropped exponentially, I am eager to see what else has dropped because I stopped buying there years ago. Yep, too damn expensive!

     Now let’s be real, going from store to store is counterproductive and who has time? That’s where teamwork comes in. If your spouse, partner, roommate etc.. works near Aldi, they can go after work or during their lunch break and buy certain products there.  If you work near Trader Joe’s you do the same.  Most stores sell different products from each other because of marketing and fair sale laws. Finally, each supermarket carries their own organic brand– buy that. Target, for example carries Simply Balance, and their app Cartwheel discounts that brand. Download the app it’s worth it.

  6. Buy Online

    Join Thrive Market . I love this website because it is like a health food store stocked up with non-GMO, fair trade and organic groceries at drastically reduced prices (up to 25-50% off).   You can buy cheap organic food online according to your lifestyle (paleo, vegan, GAPS, gluten/grain free etc..) The quality of their products is as good as what I can buy locally and they carry many of the brands I love and support.  The way they work is similar to Costco because you need to join to shop, but their fee is pretty reasonable (it equals to about $5 month).
    If you’ve never shopped at Thrive Market before, give it a try I am sure you’ll love it – especially because it is such a time saver for us busy bees.  Thrive always has some type of deal going on. Right now they have (
    Sign up to receive an extra 20% OFF your first 3 orders). No code needed to get 20% off, just go to this link.

    Tropical Traditions~ I love tropical traditions because they have deals such as BOGO, free shipping and everything in between at least weekly.  I purchase coconut oil in bulk, pastured meats, wild caught salmon, and other products.  One of the many things I love about Tropical Traditions is one of the few companies whose products are GMO and glyphosate tested. This Tropical Traditions Gold Label Virgin Coconut Oil is a truly unrefined coconut oil made on Mt. Banahaw and surrounding areas from coconuts. Coconuts are used fresh (within 24-48 hours of harvest) from small family farms on Mt. Banahaw and other rural places in Quezon Province, the coconut capital of the Philippines. Only the highest quality coconuts are hand-picked from each harvest. I have tried every kind of coconut oil out there, and nothing compares to gold label organic. Learn from the experts: What is Coconut oil, and even MCT or liquid oil.

    Amazon~
    One of my favorite shopping sites, because they basically have every brand available, have added tons of organic options, free shipping with Amazon Prime. Try Prime Discounted Monthly Offering.  Additionally, there is great news for convenience sake.  Amazon has the new groceries and produce delivery option which launched in 2017.
    You can Try AmazonFresh Free Trial and see if that works for you. I have ordered from there a couple of times, and the convenience made it a smooth shopping experience.  RELATED: How to grow a Garden with Limites Space.  How do you grow your own garden when you’ve never even planted anything in a pot? Learn how I’ve grown my own herbs, vegetables and even berries with limited space.   How to do you work on being more productive and organizing your time better? Please feel free to let me know down in the comments.

If you or someone you know is struggling to buy organic because of cost, or that needs a little extra cash (like most of us!), please share this post with them.

Thanks for spreading the message – let’s make buying organic foods easier for everyone!

P.S. Got any more organic food budget hacks? Please share them with me and others in the comments below.

Glutathione-The Master Antioxidant. Are You Deficient?

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benefits-of-glutathione
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Before I dive into the many benefits of Glutathione, let’s  first find out why it has been nicknamed the ‘master antioxidant.

Glutathione is a vitally essential cell protectant. It directly prevents reactive hydroxyl free radicals, various other oxygen-centered free radicals, and radical centers on DNA as well as other biomolecules.

For those of us constantly exposed to electromagnetic frequencies (RMFs) from cell phones, laptops and other gadgets this antioxidant it’s a must. Here is why:

Glutathione is a major protectant of the skin’s surface, lens, cornea, and retina to prevent radiation damage along with other biochemical fundamentals to detox the kidneys, lungs, liver, intestinal tract, epithelia and other vital organs.

This crucial antioxidant is found in certain bacteria and archaea, protecting against damage to important cellular components as a result of reactive oxygen classes such as free radicals.  And it is a type of tripeptide found inside all the cells in the body.

The reason it has been nicknamed the ‘master antioxidant’ is that of its extraordinary ability to protect our DNA and pretty much every organ in the body.   Antioxidants eliminate harmful free radicals efficiently and stop them from causing further damage to the body.

Why Do We Need Glutathione?

  • Reduced effects of aging
  • Increase in energy
  • Improved cognitive focus
  • Better sleep
  • Improved recovery from physical exhaustion
  • Immune system boost and disease prevention
  • Detoxification support.

As you can see the benefits prove just how much we need it and how our body responds to it. The bad news is that its levels drop dramatically with age and in the process, we lose some of its protective characteristics earlier than we would prefer. At 20 years, a young adult begins to lose glutathione at a rate of about 10-12% per decade.

There are different factors that contribute to this decline, some of them being:

Stress: our health is affected when stress from work, relationships and the pressures of life build up. These stress factors release free radicals which need high levels of glutathione (try liposomal lutathione) to offset. This situation can be made worse by a diet containing processed foods.

These foods don’t provide the glutathione needed and the liver ends up being overworked. With age, the body’s ability to counter this process weakens and its levels eventually drop.
Before we learn how to maintain good levels, it is important to note that this master antioxidant helps the body stay well and protect it from diseases like cataracts by maintaining the lens transparency. In other words, it acts as the main antioxidant in the eyes and reverses the effects of UV light.

glutathione antioxidant benefits
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Glutathione also prevents potential brain and nervous system disorders by preventing the many oxidative by-products formed by the brain. The brain disorders prevented can range from stroke, trauma and brain injury, Parkinson’s disease, multiple sclerosis and more. The liver is another organ affected by drops in it. This is because the liver is responsible for filtering out toxins and turning them into soluble compounds that can be eliminated through bile and urine.

The two detoxification pathways of the liver, which depend highly on glutathione, suffer most from its depleted supply as they become overwhelmed by toxins which then attack the liver. Since the lungs are directly affected by pollutants and contaminants like cigarettes and environmental toxins, its absence in the respiratory tract can trigger some unwanted lung diseases like asthma, chronic obstructive pulmonary and acute respiratory distress syndrome and pulmonary fibrosis.

How to Maintain Adequate  Glutathione Levels

Having learned the many benefits of glutathione, it is important to know how to maintain adequate levels that cater to cellular health and detoxification. In order to maintain adequate levels of glutathione, a nutrient that is growing in popularity every day because of its benefits, it is essential to supplement it (
try liposomal glutathione). Levels obtainable from foods are limited (considerably less than 150 mg/day), and oxidative elimination can easily exceed this type of metabolic process.

You should note that not all supplements out there have been shown to raise glutathione levels mainly because it is a tri-peptide that makes it hard for the body to absorb. Therefore, most cells acquire glutathione by absorbing component parts and extracting it from there. That being said, an amino acid-like L-Methionine has been shown to increase glutathione benefits in the body.

This amino acid is converted into cysteine, a necessary ingredient for the production of glutathione. A supplement like Optimal Liposomal (try liposomal glutathione here) from Seeking Health.  Not only is it one of the best optimal liposomal Glutathion in the market, but it contains pure natural ingredients that supply only what the body needs. No fillers or dangerous chemicals. It provides natural phosphatidylcholine for the best delivery. Optimal Liposomal goes directly into the bloodstream and is mostly recommended for its quality.

In Conclusion

It is possible to maintain good levels of glutathione as we get older but it’s up to us to make a positive approach in terms of lifestyle choices and diet. Be thorough when choosing the right supplements to help you maintain your glutathione levels and only go for those with proven benefits to play a part in anti-aging and disease prevention process.

Your Turn~ Have you heard of supplemented with Glutathione?

Sometimes hearing about someone else’s experience with a particular supplement and their results can help others overcome their condition or feel better. Let’s help others by commenting below.

To you best health,

About healYOUnaturally

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How Xenoestrogens or Endocrine Disruptors Are Harmful To Your Health (And What to Do About it)

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xenoestrogens-endocrine-disruptors-toxic

Xenoestrogens are endocrine disruptors that are more damaging to your health than you realize.

If you use conventional makeup, use plastic containers, plastic coffee makers, and drink out of plastic bottles– You need to reconsider using better options right now!

You may not realize it, but you are exposed to these chemicals on a daily basis.  From flame retardants in your clothes, couches, mattresses, chemicals in household cleaners,  and of course pesticides in your lawn and foods.

Organic food is definitely better for us, but sometimes we just don’t want to pay more money.  Unfortunately, all of those chemicals in your food can be affecting your body’s natural functions due to the fact that they all contain endocrine disruptors called, xenoestrogens.

Let’s first learn about Xenoestrogens…

So What Exactly are Xenoestrogens?

Xenoestrogens are a sub-category of the endocrine disruptors group that specifically have estrogen-like negative effects. Estrogen is a natural hormone in humans that is important for bone growth, blood clotting and reproduction in women and men.

Endocrine disruptors is the term used to describe a type of chemical that alters the normal function of hormones.  Typically, our endocrine system releases hormones that signal different tissues telling them what needs to be done. When chemicals from the outside enter our system, they have the opportunity to mimic our natural hormones–blocking or binding hormone receptors. This definitely is particularly detrimental to hormone susceptible organs such as the uterus, the breast, the immune and neurological systems, as well as human development.

The human body regulates the amount needed through elaborate biochemical pathways. When xenoestrogens access the body they raise the total amount of estrogen which leads to a process called, estrogen dominance. Xenoestrogens are not biodegradable so, they are saved in our fat cells. Build up of xenoestrogens have been exposed in many conditions including prostate, testicular and breast cancer, obesity, infertility, early onset puberty, miscarriages, endometriosis, and diabetes.

 Environmental Xenoestrogens and Their Role in Inflammatory Cardiometabolic Risk on Obesity:

Some chemicals used in consumer products or manufacturing (eg, plastics, pesticides) have estrogenic activities; these xenoestrogens (XEs) may affect immune responses and have recently emerged as a new risk factor for obesity and cardiovascular disease. However, the extent and impact on the health of chronic exposure of the general population to XEs are still unknown.

In this study, scientist objective was to investigate the levels of XEs in plasma and adipose tissue (AT).   They  evaluated (Xenoestrogens) XE levels in plasma and visceral and subcutaneous AT samples of Portuguese obese (body mass index ≥ 35 kg/m2) women undergoing bariatric surgery. Association with metabolic parameters and 10-year cardiovascular disease risk was assessed, according to menopausal status (73 pre- and 48 postmenopausal). Levels of XEs were determined by gas chromatography with electron-capture detection.

The results showed that XEs are pervasive in this obese population. Distribution of individual and concentration of total XEs differed between plasma, visceral AT, and subcutaneous AT, and the pattern of accumulation was different between pre- and postmenopausal women. Additionally, they found a significant association between XE levels and metabolic and inflammatory parameters. In premenopausal women, XEs in plasma seems to be a predictor of 10-year cardiovascular disease risk.

endocrine-disruptors-in-bea

What Products Contain Xenoestrogens (Endocrine Disruptors)?

  • Skincare:
    • 4-Methylbenzylidene camphor (4-MBC) (sunscreen lotions)
    • Parabens (methylparaben, ethylparaben, propylparaben and butylparaben commonly used as a preservative) in make up and beauty products
    • Benzophenone (sunscreen lotions). There are better and safer options when it comes to sunscreens.
  • Industrial products and Plastics:
    • Bisphenol A (monomer for polycarbonate plastic and epoxy resin; antioxidant in plasticizers)
    • Phthalates (plasticizers)
    • DEHP (plasticizer for PVC)
    • Polybrominated biphenyl ethers (PBDEs) (flame retardants used in plastics, foams, building materials, electronics, furnishings, motor vehicles).
    • Polychlorinated biphenyls (PCBs)

Food:

  • Erythrosine / FD&C Red No. 3
  • Phenosulfothiazine (a red dye)
  • Butylated hydroxyanisole / BHA (food preservative)

  • Building supplies:

    • Pentachlorophenol (general biocide and wood preservative)
    • Polychlorinated biphenyls / PCBs (in electrical oils, lubricants, adhesives, paints)

  • Insecticides:

    • Atrazine (weed killer)
    • DDT (insecticide, banned)
    • Dichlorodiphenyldichloroethylene (one of the breakdown products of DDT)
    • Dieldrin (insecticide)
    • Endosulfan (insecticide)
    • Heptachlor (insecticide)
    • Lindane / hexachlorocyclohexane (insecticide, used to treat lice and scabies)
    • Methoxychlor (insecticide)
    • Fenthion
    • Nonylphenol and derivatives (industrial surfactants; emulsifiers for emulsion polymerization; laboratory detergents; pesticides)
    • Other:
      • Propyl gallate  ~ Propyl Gallate is an aromatic ester of propyl alcohol and Gallic Acid. Fragrance, perfume. Concerns: Classified as toxic or harmful (only for products for use around the mouth; products for use on the lips) [4]
    • Chlorine and chlorine by-products
    • Ethinylestradiol (combined oral contraceptive pill)
    • Metalloestrogens (a class of inorganic xenoestrogens)
    • Alkylphenol (surfactant used in cleaning detergents

 

How Do You Minimize your Exposure to Xenoestrogens

The organic excellence website. had this comprehensive list to limit your exposure to toxic endocrine disruptors:

Food

  • Avoid all pesticides, herbicides, and fungicides.
  • Choose organic, locally-grown and in-season foods.
  • Peel non-organic fruits and vegetables.
  • Buy hormone-free meats and dairy products to avoid hormones and pesticides.

Plastics

  • Reduce the use of plastics whenever possible and switch to lead-free glass instead.
  • Do not microwave food in plastic containers
  • Avoid the use of plastic wrap to cover food for storing or microwaving.
  • Use glass or ceramics whenever possible to store food.
  • Do not leave plastic containers, especially your drinking water, in the sun.
  • If a plastic water container has heated up significantly, throw it away.
  • Don’t refill plastic water bottles.
  • Avoid freezing water in plastic bottles to drink later.

Household Products

  • Use chemical free, biodegradable laundry and household cleaning products. (This is what I use) or make your own soap.
  • Choose chlorine-free products and unbleached paper products (i.e. tampons, menstrual pads, toilet paper, paper towel, coffee filters).
  • Use a chlorine filter on shower heads and filter drinking water. (This is what I recommend)

Health and Beauty Products

  • Avoid creams and cosmetics that have toxic chemicals and estrogenic ingredients such as parabens and stearalkonium chloride.
  • Minimize your exposure to nail polish and nail polish removers.
  • Use naturally based fragrances, such as essential oils.
  • Use chemical free soaps and toothpaste.
  • Read the labels on condoms and diaphragm gels.

At the Office

  • Be aware of noxious gas such as from copiers and printers, carpets, fiberboards, and at the gas pump.

To learn more about ingredients and xenoestrogens check out the following websites:

Truth in Aging

Better Nutrition

 

So, How Do You Detox Your Body from Xenoestrogens?

In her fabulous and super detailed article Dr. Stephany Trensyansky ND. explains some of the best ways to get rid and avoid Xenoestrogens:

• Avoid plastic packaging. Food can absorb chemicals from plastic containers. Buy in bulk, and bring your own cloth bags. Use glass containers whenever possible.
• Avoid hormone-containing meat, dairy and poultry by purchasing organic, vegetarian or free-range options from your natural food store. (I get all my pastured/organic meats here)
• Eat organic foods whenever possible. “Certified organic” is your best bet for contaminant-free eating.
• Drink natural spring water. See alive #238 for information on home water treatment options.
• Increase phytoestrogen foods such as soy, flax seeds, green vegetables, fruits, and nuts.
• Increase your intake of indole-3 carbinols by munching on broccoli, cauliflower and brussels sprouts (cook them if you suspect Hypothyroidism)
• Detoxify your body with healthy juices or detoxing drinks at least once a week especially if you have to eat out a lot.
• Keep hydrated by drinking lots of filtered water to avoid your exposure to more chemicals. Make sure your water filtering systems kills viruses, removes lead, chlorine, and even fluoride.  I recommend and have been using a Berkey filtering system for a couple of years now. See the comparison tables and see what works best for you and your family.

Detoxification Protocols

• Follow a two-day liquid fast followed by a five-day diet of only fruit, vegetables (or vegetable juices), rice and rice protein powder. An excellent referral book is The 7-Day Detox Miracle (Prima Publishing, 2001) by Peter Bennett, ND.
• Improve circulation and sweating via hydrotherapy, sauna, and exercise.
• Avoid constipation by increasing water and fiber intake. Fresh fruits and vegetables provide the fiber and living enzymes needed for good digestion and elimination.
• Maximize liver function with specific foods such as celery, carrot, beets, and parsley.
• Drink plenty of water to support the elimination of toxins through the kidneys. Reduce coffee, tea and cola drinks to help avoid dehydration.

Additionally,  Xenoestrogens are commonly found in products like:

  • Pharmaceuticals (birth control)
  • Fingernail polish, makeup, lotions
  • deodorants and sunscreen
  • Phthalates (plasticizers)
  • Building supplies such as wood preservatives
  • Electrical oils and adhesives. [3]

References

https://www.ncbi.nlm.nih.gov/pubmed/25853792

https://womeninbalance.org/2012/10/26/xenoestrogens-what-are-they-how-to-avoid-them/ [2]

https://baumsnaturalfoods.wordpress.com/tag/xenoestrogen/

https://www.ewg.org/skindeep/ingredient/705311/PROPYL_GALLATE/ [4]