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Boost Energy, Natural Remedies, Natural Sleep Support

How To Survive Without Coffee (Or Other Stimulants)

July 1, 2019by Brandy FalconNo Comments
how to survive without coffee

Are you wondering how it’s possible to survive without coffee?  

Perhaps you’ve been dragging since the time change. Or maybe you have a hard time getting going throughout the whole year without loads of coffee. You probably need another boost of caffeine to beat the afternoon slump. If all this is true, it’s likely you’ve also developed a coffee habit you can’t break without getting headaches or other withdrawal symptoms.

If you’re wanting to be your healthiest possible, it’s worthwhile getting to the root cause of your fatigue.   You can survive without coffee if you explore natural energy boosting solutions instead.

When we experience fatigue after a time change, or anytime really, what we really need is to go to bed early and get up early. This is easier said than done for most of us though. Look back on Natural Sleep Remedies, Part 1: Finding Your Rhythm to learn how to get your sleep back on track, especially for getting yourself to sleep early.

What I’m most interested in offering you here are ways to perk up your energy during the day without stimulants. Why the concern?

There are conflicting studies about the benefits of caffeine in coffee. Some say that it reduces your risk of cancer, Parkinson’s disease, Type 2 Diabetes, and heart disease. These diseases are also avoidable if you eat a balanced, organic whole food diet though, so I’m more concerned with the negative impacts of coffee and other stimulants on our health.

Everyone knows that we live in a stressful, fast-paced society. Stimulants activate the sympathetic nervous system and ask the body to secrete more cortisol and adrenaline. These hormones have a very negative impact on our health longterm by lowering immunity, creating internal inflammation, causing weight gain and creating depressed feelings.

Negative effects of coffee:

  • Diuretic, dehydrates the body

  • Can cause stomachache, GI issues

  • Creates nervous energy, agitation

  • Considered “hot” in Chinese Medicine, can create health imbalances over time

  • Can cause insomnia

I know how it feels to be ruled by caffeine. There was a time when I needed it to get me to school in the morning and to function at work throughout the rest of the afternoon and evening.

This stimulant was covering up my main health issue though. I simply was not getting enough sleep and had disrupted my circadian rhythm severely. When I decided to wean off of it, it took awhile to readjust, but I managed. Now I just use natures cues and some healthy alternatives to help me greet the day instead.

Here are my suggestions on how to survive without coffee or other stimulants:

 

Get More Sunshine

Humans are diurnal creatures and we are ruled by the life-giving power of the sun. The sun naturally picks up our energy and brightens our mood. Also, when we receive sufficient sun exposure early in the day, our pineal gland secretes melatonin earlier at night, helping us to fall asleep easier, initiating a healthy circadian rhythm.

 

Exercise

Getting enough movement circulates your blood and energy, increases metabolism, and perks up your mood. Just be careful not to overdo it and create a stress response. If you exercise early in the morning in the sunshine, then you’re maximizing your ability to perk up during the day and reset your sleep clock at night.

 

Yogic Breathing

Everyone knows that the breathing practices in yoga can help one become calm and feel more embodied. Did you know that there are some breathing practices that are actually stimulating? Kapalabhati (skull shining) breath is the best option to try. I made a video of it a few years ago. You can view it here!

 

Essential oils

Diffusing essential oils, experiencing them aromatically, is the quickest way to effect your mood. Citrus and mint oils are especially effective in perking up your energy. There is a big difference in quality among brands though, and some are more effective than others. Please see my essential oil page for my suggestions and let me know if you need help deciding which oils are best for you.

 

Natural Herbs

There are several Western and Eastern herbs that improve your energy without stimulating the sympathetic nervous system and adding stress to the body. Look for adaptogens like cordyceps, American ginseng (more cooling than Eastern ginseng), and ashwaganda which actually help the body adapt to stress while improving cellular function. This herbal blend is my absolute favorite!

 

So say you just love the ritual of drinking coffee in the morning. What do you drink instead? You can try:

  • Decaffeinated coffee (if you need coffee taste but no caffeine)

  • Green tea (small amounts of caffeine unless you buy decaffeinated)

  • Barley tea (be aware it contains gluten)

  • Rooibos (my favorite with coconut milk)

  • Kombucha (highly nutritious and feeds your cells, thereby picking up your energy!)

 

Experiment with these solutions over a relaxed weekend so you don’t have to worry about getting anywhere on-time. Remember, it’s important that you allow yourself to get tired at night and listen to it’s cues to fall asleep by 10pm. Eventually, you’ll find your natural rhythm that’s aligned with the movement of the sun.

Living in harmony with nature is the key to good health. You can survive without coffee!  I know it’s possible for you, if you try!

how to survive without coffee

 

Are you trying to break your coffee habit?  Why, and what’s working for you?  Please let us know in the comments!

Boost Energy, Chronic Disease, Gut Health, Thyroid Health, Toxin-free living, Women's health

Powerful Natural Solutions For My Hypothyroid Disease

December 8, 2017by Brandy FalconNo Comments
natural solutions hypothyroid disease

Do you have Hashimoto’s Thyroiditis or Hypothyroidism?  Did your doctor tell you to take prescription thyroid medications for the rest of your life?  Me too, but I trusted my body more than I did my doctor’s advice.  I proved to myself and others that it is possible to heal.  Read on to learn more about my powerful natural solutions for hypothyroid disease that you might want to try too!

I’m passionate about alternative medicine and whole food nutrition. They offer great support and healing potential to people with chronic disease.

I’ve talked briefly about my wellness journey in previous posts.  I’m slowly regaining thyroid function after being diagnosed with Hashimoto’s thyroiditis and hypothyroidism over a decade ago. I want to share the details of my story now since the time feels right.

If you suffer from thyroid disease too, you may want to know what’s possible for you too.  You’re not doomed to a lifetime of thyroid hormone replacement.  You can address the root cause of the disease instead, and be an active participant in your body’s healing process.

Before we get to possible solutions, let me explain how I got here…

My Inflammatory Beginning

I’m one of the 20 million Americans currently living with thyroid disease.  I have Hashimoto’s thyroiditis, an autoimmune condition where the immune system attacks thyroid tissue. However, I’m also one of the many people who are placing their disease in remission and regaining thyroid function.

I’ve read many stories of people who were diagnosed with hypothyroidism after experiencing debilitating fatigue, depression, brain fog, hair loss, weight gain, and constipation.  My case was not that obvious or severe.

I complained to my M.D. about my inability to lose weight even with exercise and dieting. I had sluggish digestion too, but not enough to cause discomfort. On a hunch, my M.D. palpated my neck and noticed that my thyroid was enlarged. He then suggested we do a thyroid panel blood test.

Indeed, my thyroid stimulating hormone (TSH) and free thyroid hormone (T4) were within range.  However,  Thyroid Peroxidase (TPO) antibodies were elevated to 101 IU/mL, confirming the diagnosis of Hashimoto’s thyroiditis.

He had no explanation for why this happened.  This inflammation would eventually destroy my thyroid tissue.  It would lower T4 and increase TSH hormones.   Levothyroxine (synthetic T4) is an easy fix for this. I got my prescription and that was that.

Searching For Natural Solutions to Hypothyroid Disease

Shortly after my diagnosis, I made the decision to quit my job in Biotech and get my Masters Degree in Traditional Chinese Medicine (TCM). I had a more relaxed schedule and enjoyed what I was doing.  Life was good.

But then I started to question:

How could I be an effective alternative medicine practitioner if I could not heal myself?

I depended on a pharmaceutical product that simply put my thyroid gland to sleep.  Inflammation was the root cause of my condition.  Simply replacing thyroid hormone didn’t feel right.

My condition puzzled my Chinese Medicine teachers. This was over 10 years ago. Our clinic was just starting to notice the increase in Hashimoto’s patients.  We didn’t have a common TCM diagnosis amongst us. My teachers didn’t want to advise me not to take my prescribed medications either. I would get regular acupuncture, which I’m sure helped.  Levothyroxine was still keeping my thyroid asleep though, so full recovery wasn’t possible yet.

Experimenting With Possible Causes and Natural Solutions for Hashimoto’s and Hypothyroidism

  • I started drinking filtered water since it’s a fact that fluoride suppresses thyroid function.

  • Since there’s an association between gluten and Hashimoto’s (as well as other autoimmune diseases), I took gluten out of my diet ~4 years ago.

  • I started taking probiotics and eating fermented foods because I finally realized the importance of gut health.  

  • Once I decided to use food to gain my health back, I went off my thyroid medication so I could easily gauge thyroid function.  My thyroid was functioning better with improved symptoms (less inflammation and some weight loss).  I confirmed this with occasional blood tests.

  • I knew that food intolerances can contribute to Hashimoto’s and other autoimmune diseases, so I went on an elimination diet .  Immediately, I dropped 10 pounds quickly.

  • After exploring GAPS, SCD, and Ketogenic diets, I managed well on a low-carbohydrate Primal diet. My digestion was not perfect, but was the best it had been in years.

  • A whole food supplement program supported my thyroid and general circulation.

  • I altered my exercise routine, sticking with a daily moderate-level yoga practice and gentle hiking (no more running, swimming, or jump roping, which all seemed to stress my adrenals).

  • I continued with acupuncture treatment on myself and working with other practitioners, but honestly, I did not do it as regularly as I would’ve liked.

My last blood test was 8 months ago.  Even though my TSH and TPO antibodies still on the high side, they’re now considered within range. Symptoms and how one feels are way more important than numbers on tests though. I still have a few extra pounds of water weight, cold hands & feet, and will occasionally miss a bowel movement here and there.  I know there is more work to do.

New Dietary Approach for Hashimoto’s and Hypothyroidism

Recently, I came across an intriguing article in GOOP featuring the “Medical Medium” Anthony William and his theory about Hashimoto’s thyroiditis & other autoimmune diseases and the Epstein-Barr virus.

I have his book now, Medical Medium Thyroid Healing (rated 5 stars with 500+ reviews on Amazon!).  I resonated with this book immediately and it gave me renewed hope. He’s knows a great deal about how bodies work & respond to the environment, toxins, and pathogens. He is sure to be criticized though, because his knowledge was not obtained through scientific methods. Instead, he received this wisdom from Spirit.

Standard health care has no answers at this point, so there’s nothing to lose in trying this out! Anthony William’s main message is a good one.  Our bodies ARE WORKING HARD for us to attack an elusive virus.  The body is not confused and self-destructive after all.

How to Continue Healing My Body 

I know I can overcome this illness with the help of immune boosting foods and avoiding the foods and toxins that feed the virus. This new knowledge has also strengthened my resolve to bring acupuncture back in as one of my main tools.  I know how effective it is at managing other viral diseases.

I’m only a few weeks into this new protocol. My predictable, effortless  bowel movements, more toned abdomen, adjusted appetite, and great craving for vegetables are telling me that it’s working!

Please tell me your story in the comments!  I’m happy to answer any questions you have too. I am an expert in my own health.  I can offer you support as you become an expert in your health as well!

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natural hypothyroid solutions
Boost Energy, Chronic Disease, Gut Health, Kids Health, Thyroid Health, Whole Food Diet, Women's health

How To Add More Gut Healthy Gelatin To Your Diet

September 15, 2017by Brandy FalconNo Comments

The benefits of gelatin have been known for quite awhile in cultures where traditional diets are prevalent and respected.

But if you’re like me and grew up in the suburbs on popular processed foods, your only exposure to this super nutritious food is in the form of sugary Jell-O brand gelatin. (It was actually an obsession of mine for quite a while – I even had a Jell-O recipe book as a tween!)

Gelatin could be the missing link to restore your health, so it’s important for us to become familiar with it’s many benefits and ways to include it into our diet (besides eating boxed Jell-O).

The Benefits of Gelatin

Gelatin is a protein derived from collagen, which resides in the skin, bones, and connective tissue of animals. You know, the parts of the animal that we tend to throw out in our culture!

Are you aware of these important benefits of gelatin (and collagen)?

So if you’re dealing with any inflammatory disease, GI issues, or you’re simply wanting to age well, adding gelatin to your diet will do wonders!

I know that the idea of eating animal skin, bones, and cartilage is unappetizing to many people, but there are simple ways to make it more appealing. I’m happy to share a few simple ways I add gelatin to my family’s diet, below.

This might be a harder sell if you’re vegetarian though, even if you are aware of the benefits. I get that. I shared with you all in this post how I was a vegetarian for over a decade and it was during that time that I developed a leaky gut and a chronic autoimmune disease. Of course now I wonder if I would have continued eating meat, or at least isolated gelatin or collagen, if my disease could have been prevented.

How to Include More Gelatin in Your Diet Without Disgusting Your Family

1. Use Powdered Gelatin

This is the easiest way to incorporate gelatin into your diet because it blends so well into many dishes that your family would normally eat. And if you’re vegetarian and depending on your reasons for this lifestyle, perhaps you might be okay with using this form of gelatin.

I use Great Lakes Unflavored Gelatin in our home. Go ahead and add it to:

  • Hot breakfast cereal

  • Warm fruit sauce for pancakes

  • Pasta sauce

  • Soups & stews

  • Gravy

  • Smoothies & shakes

Also, you can use powdered gelatin to make nutritious snacks and desserts like pudding, pies, and gummies. Here are some wonderful recipes you might want to try using powdered gelatin:

Paleo Strawberry Pie

Gut Healing Gummies

Homemade Jello

2. Bone broth

Bone broth can easily be made from any animal bones. It’s also super economical and nutritous because it releases essential minerals like magnesium and calcium.

Our freezer is always stocked with either beef, chicken, or duck bone broth. Here’s what you can do with it:

  • Drink it alone

  • Use it as a soup or stew base

  • Add it to smoothies and shakes

  • Use it as the base (water portion) when making rice

  • Use in gravy or other sauces

Food Foundation’s Jessica Campbell has a simple recipe and great How-to video here: Beef Bone Broth

3. Eat collagen-containing meat parts

This may be the more challenging option if you find gelatin unappetizing. But after making bone broth, you may want to try actually eating the meat that falls off the bones. It typically has a lot of nourishing fat with it and tastes great in stews, soups, gravy, and mixed with rice or vegetables.

I hope you can agree now that gelatin is a very beneficial protein that can easily be added to your family’s diet!

Do you currently incorporate gelatin into your family’s meals? Please let us know in the comments, especially if you have any tips!

Boost Energy, Chronic Disease, Gut Health, Kids Health, Natural Remedies, Supplements, Women's health

Is Extra Vitamin C A Reliable Key To Good Health?

September 8, 2017by Brandy FalconNo Comments

Cooler weather is approaching as we inch into Autumn. With the drop in temperature we often see a drop in immune function and an increase in exposure to pathogens. Are you bracing yourself for the slew of illnesses sure to come? Or are you wanting to be more proactive with staying healthy? What are the best preventative measures that you should take for you and your family?

Nope, the flu shot is not on my list!

Eating a balanced diet; avoiding stress, environmental toxins, and unnecessary pharmaceuticals; and maintaining a high reserve of vitamins and minerals is a more reliable approach. And to deal with the Common Cold, Influenza, and even Whooping Cough (Pertussis) if they do occur, having Vitamin C in the form of sodium ascorbate in your medicine cabinet can literally be a life saver.

That’s a strong statement, I know, and you may have many questions about it’s validity. Please read on so I can answer your questions, dispel any myths, and help you see why Vitamin C is such an important micronutrient that we should be actively replenishing every single day.

What are the benefits of Vitamin C and why is it so unique?

Vitamin C is an essential micronutrient that has the following roles in the body:

Anti-oxidant

It’s an electron donor that repairs oxidative damage from…

  • stress (any type – physical, emotional, etc.)

  • UV radiation

  • microbes, infections

  • other chemicals such as chlorine)

Anti-histamine

It helps to manage allergic responses to…

  • food

  • insect bites

  • seasonal threats

  • pollutants

Enyme co-factor for…

  • collagen (healthy skin elasticity)

  • neurotransmitters (brain & motor function)

  • growth and fertility hormones

  • carnitine (energy metabolism)

  • iron absorption

Other benefits

It’s a fascinating fact that while Vitamin C is so important for humans, our species (in addition to gorillas & guinea pigs) are not able to synthesize it from glucose in the liver like the majority of other animals. (Interestingly, even though we all have the gene for the needed enzyme, it doesn’t work for some reason). We rely exclusively on food sources for our entire supply.

Can I get Vitamin C from whole foods or do I need to supplement?

It’s always best to get vitamins and minerals from our food. But we need to make sure we’re getting enough in our diet. This includes not just monitoring our intake of Vitamin C rich foods, but remaining aware that any form of stress, environmental toxins, too much sun, smoking cigarettes, drinking alcohol, taking recreational drugs and eating pesticide-laden food all cause oxidative damage to our bodies and use up our Vitamin C reserves quickly.

 

The U.S. RDA for Vitamin C is 75mg/day for females, 90mg/day for males. But enlightened physicians are starting to realize that these amounts are the minimum to prevent scurvy and are far from what is suggested to achieve optimum health. Much of our population is deficient.

Suzanne Humphries, M.D. is an expert in the study of Vitamin C and is quite famous in the Alternative Medicine field for her high-dose Vitamin C protocol for Pertussis.

Humphries suggests that for healthy, stress-free, people who eat lots of organic fresh produce and have minimal toxin exposure they should consume 200-1000mg/day. Higher doses are necessary when traveling, dealing with oxidative stress, when chronically ill, and even with constipation (a sign, she says, of Vitamin C deficiency).

I highly recommend that anyone wanting to learn more about Vitamin C watch Suzanne’s video below, especially if you’re a health practitioner. Much of what I’ve referenced here is in this video:

What form of Vitamin C is best?

Again, whole food sources of Vitamin C are best. This micronutrient naturally includes a huge complex of other factors in food that aid absorption. But if supplementation is necessary, taking buffered sodium ascorbate is the next best idea. The presence of sodium helps with absorption. Even though some portion is not absorbed completely and is excreted in urine, it is better than nothing!

We need to be careful that we’re not consuming extra sugar with our vitamins, as may be the case with many conventional children’s vitamins or with fortified juice. Sugar basically interferes with Vitamin C absorption.

In my family, we strive to eat tons of Vitamin C rich foods, but we also use Source Naturals Vitamin C – sodium ascorbate crystals (when high doses are necessary) and Garden of Life Vitamin C Spray (I give this to my son after swimming, and is whole food sourced).

Are there any risks to taking Vitamin C?

Vitamin C is completely non-toxic. The LD-50 is much greater (and therefore less toxic) than table salt (4X), aspirin (60X), and caffeine (62X).

There are concerns that kidney stones can form with Vitamin C supplementation, but this has been reported mostly in older men who were totally dehydrated. No risks have been reported in women. Good urine output is needed to prevent stones in general, so it’s always a good idea to stay hydrated.

I hope you now have a greater understanding of Vitamin C’s vital role in maintaining wellness and how it can be used to treat you effectively when sick.

If you have any lingering questions, please let me know!

Do you emphasize Vitamin C consumption in your family’s wellness routine? With food or supplements? Let us know in the comments!

Boost Energy, Kids Health, Recipes, Whole Food Diet, Women's health

3 Quick, Healthy Breakfasts That Will Set You Up For Success

August 11, 2017by Brandy FalconNo Comments

You’ve heard it before – breakfast is the most important meal of the day! But quality is more important that quantity, as this meal set’s the metabolic tone for the rest of the day.

Many of you have hectic morning schedules that involve getting kids ready for school. Eating cereal with low fat milk and a side of juice is probably your go-to breakfast that gets the family out the door quickly.

It’s easy, YES. But it’s all sugar and hard-to-digest protein which doesn’t do the body much good.

With a breakfast like this, you’ll be trying to pick up your mood all morning with increasing amounts of coffee and will be dealing with sugar cravings throughout the day. And your children will have a more difficult time paying attention in class than if you had given them a more hearty meal.

I don’t want you to feel bad, my son eats cereal occasionally too. I just want you to realize that balancing macronutrients is extremely important!

You can improve your cereal breakfast by only eating organic whole grains and using whole fat milk (cow & goat milk is easier to digest raw; use high-fat coconut or almond milk if you can’t tolerate dairy) and add in some nuts or seeds to increase the protein and fat content even more, which will keep you fueled and satiated longer.

But a better idea would be to try altering your breakfast routine so you and your children are getting a variety of nutrients on a more regular basis.

Healthy Breakfast Ideas

Below are 3 easy, healthy breakfast recipes that you can vary widely. They’re all protein and fat centered to make sure your metabolism revs up and you set the whole family up for a successful day!

1. Pesto Egg and Roasted Sweet Potato

My son will only eat scrambled eggs with pesto. The sauce increases the flavor and improves the consistency, according to him (everything tastes better with garlic and parmesan cheese, right?) You can eat these eggs alone, with roasted yams as we have below, or even as part of a grilled cheese sandwich (like the Weelicious Pesto Egg Melt).

  • 3 eggs

  • 2 tablespoons pre-made pesto

  • 1 yam, cut into 1/4″ thick discs or half discs

  • 1 tablespoon coconut oil, melted

  • salt to taste

If making the yams, prepare them first:

Turn on oven to 350°F. Place yams on baking sheet and coat with melted coconut oil and a little salt. Even out into 1 layer and bake for about 20 minutes, until soft when poked with a fork.

While yams are cooking, coat a cast iron or non-stick pan with a little coconut oil or butter over medium heat. Whisk the eggs and pesto together. Scramble in the pan until eggs are cooked to your liking.

{serves 2-3 people}

2. Chia-fruit Breakfast Porridge

This raw pudding requires overnight soaking and refrigeration, but then it’s ready and waiting for you the next morning. The soaked chia seeds expand into the creamy, thick milk. They taste fabulous with any fruit, but are especially yummy with peaches, banana, berries.

  • 2 cups milk (whole fat organic dairy, coconut, almond, or hemp are best)

  • 6 tablespoons whole chia seeds

  • 1 tablespoon maple syrup

  • 1/4 teaspoon vanilla

  • 1 cup fruit

  • nuts for topping (optional)

Combine milk, chia seeds, maple syrup, and vanilla in a 1 quart glass jar (use less milk or more seeds for a thicker porridge). Screw on the lid and shake well. Place the jar on the countertop for 30 minutes and shake again. Then let it sit in the refrigerator overnight for at least 8 hours.

In the morning when ready to eat, take the jar out of the fridge and shake again. Let warm to room temperature as you cut up the fruit. Serve with fruit, additional spices, and perhaps some nuts.

{serves 2-3 people}

3. Banana Pancakes with Almond Butter Sauce

These will be the easiest pancakes for you to whip up EVER. Just realize that they will be very thin and not like your typical fluffy grain pancake, but are way more satisfying.

  • 2 small ripe bananas

  • 2 large eggs

  • 3 tablespoons almond butter

  • 1 tablespoon coconut oil

  • 1 teaspoon honey (optional)

Heat a skillet over medium heat, adding coconut oil or butter to coat. Mash the bananas in a medium-size bowl with a fork. Crack the eggs into the banana and whisk well with a fork. Pour onto skillet in ~ 3 inch diameter discs. Flip gently when the edges become dry. Cook for the same amount of time on this side and move to plate.

While the pancakes are cooking, melt the coconut, almond butter, and optional honey in a pan on low heat. Stir well to combine. Serve over the pancakes when ready.

{makes ~ 10 small pancakes}

ENJOY!!!

What do you think of these recipes? Do you have any other quick, hearty, healthy breakfast ideas you’d like to share? Please let us know in the comments.  We’d love to hear them and try them out!

Boost Energy, Chronic Disease, Gut Health, Kids Health, Thyroid Health, Whole Food Diet, Women's health

The One Surprising Thing You Need To Add To Your Diet

July 14, 2017by Brandy FalconNo Comments

There’s one food you need to add to your diet to maintain optimum health, which you might not prioritize right now. That food is high quality FAT. This may be surprising to you if you only get dietary advice from doctors who align with the United States Department of Agriculture, who don’t recognize the importance of fat.  You might be wondering:

  • Which fats are healthy?

  • Which fat is good, saturated or unsaturated?

  • What are examples of good fats?

In this article, I’ll answer these questions and teach you how fat is an essential nutrient that can give your health a big boost!

 

How Fat Brought Me Back To Health

For most of my life I ate the popular high-carbohydrate (whole-grain centered), moderate protein, low-fat diet to manage my weight and sustain health, as my doctors and health magazines suggested. However, even though I was committed to what I assumed was a balanced diet, I wasn’t healthy. I had terrible digestion, I had acne, and I started to gain weight. I finally woke up and started to question this dietary approach when diagnosed with Hashimoto’s (autoimmune) thyroiditis in my early 30’s.

Since that time, I’ve made many lifestyle & dietary changes that have helped to manage symptoms. Transitioning away from vegetarianism and committing to a traditional whole food diet made the most dramatic change. This included adding more fat to my diet every day. Not just any fat, but SATURATED FAT. Yes, the kind that the American Heart Association is still blaming on clogged arteries and heart disease.

More on that in a moment, but back to my story…

In this last year, I’ve gradually increased the amount of high quality fat in my diet. It’s what my body is craving the most! Currently, I’m exploring a combo Autoimmune Paleo / Ketogenic Diet. According to my last blood panels, I’m closer to remission (and my pre-baby shape!) than ever. And by the way, my blood pressure and cholesterol are well within normal limits.

Current Research on the Importance of Fat

I’m a huge fan of fat, as are many holistically-minded people these days. There is a ton of research out there disproving that saturated fat causes heart disease.

Check out this article, where Dr. Aseem Malhotra, consultant cardiologist at London’s Lister Hospital says (based on meta-analysis, review of previous studies, and personal experience):

“This idea that dietary saturated fats build up in the coronary arteries is complete unscientific nonsense.”

And yet the AHA is holding on tight to it’s claims in a recent health report which again urges us to avoid saturated fats and replace them with unsaturated fats. They deny the importance of fat.  Coconut oil in particular was targeted as being unhealthy. I will not refute this claim here myself because others have already done a beautiful job:

Dr. Mercola – American Heart Association Renders Itself Obsolete With 1960’s Dietary Advice On Coconut Oil

Dr. Axe – Is Coconut Oil Healthy (The American Heart Association Doesn’t Think So)

This thorough article on coconut oil shows us how versatile and important it is in our diets and lifestyle!

52+1 Reasons to Love Coconut Oil

 

Fat is essential in our diets! Here’s more on the benefits of saturated fats in particular since their importance is the most misunderstood.

10 Important functions of saturated fats in human biology:

  1. Half of our cell membranes are made up of saturated fatty acids, giving them structure and integrity.
  2. Fat contains loads of vitamin A, D, E, and K and fat is needed to absorb these fat-soluble nutrients into the small intestine.
  3. Fat and cholesterol are building blocks of brain tissue and needed continuously to maintain function.
  4. Saturated fats protect the liver from alcohol, pharmaceuticals, and other toxins.
  5. Kids need fat in order to develop properly. Nutritional dwarfing and inadequate weight gain have been observed in children placed on low-fat diets.
  6. Researchers have shown that children oxidize fat quicker than adults and therefore need more. Even the American Family Physician (who is more in-line with government dietary suggestions) cautions against limiting fat and cholesterol in children less than 2 years old.
  7. Increasing dietary fat while decreasing carbohydrates (favoring low-carb vegetables instead of grains) lowers blood sugar and insulin levels and also promotes healthy weight by balancing metabolism.
  8. Cholesterol in foods with a lot of saturated fat is needed to make bile salts, steroid hormones (progestagens, glucocorticoids, mineralocorticoids, androgens, and estrogens), and vitamin D.
  9. Eating fat keeps you satiated, reducing overeating. Try it and see for yourself!
  10. Saturated fats support healthy thyroid function by making receptors more available to use T3 thyroid hormone.

Dietary fats are definitely not equal though! The infographic below is what I know to be true about what we should indulge in and what we should avoid.

 

Good vs. Bad Fats

The concern with “bad” fats is that most are polyunsaturated fatty acids (PUFAs), which have unstable chemical structures that leave them vulnerable to damage from heat, light, and oxygen.

Damaged PUFAs = Oxidation = Inflammation = Chronic issues like cardiovascular disease, obesity, diabetes, fatty liver disease, some cancers, and much more.

Also, PUFAs are made up of Omega-6 fatty acids. Our ancestors ate diets with 1:1 ratios of Omega-3 to Omega-6 oils. However, modern Americans typically eat greater than 10X more Omega-6 than Omega-3. The imbalance causes inflammation (and the diseases mentioned above) in addition to damaging of gut flora.

This article has a very thorough explanation about the dangers of PUFAs if you’d like to learn more.

So is fat healthy? Yes! Nature is awesomely perfect and we were designed to eat natural fats, not those manufactured in a laboratory, and only those that don’t spoil quickly.

I hope this post gives you a greater appreciation of fat in our diets and that you recognize it’s importance. And if it makes sense to you to eat more fat, then please do! Your gut, brain, and hormones with thank you! If you’re not sure how you feel about fat, saturated in particular, then I hope this post was thought-provoking and you look into it further.

I’d love to know how you feel about the role of fat in human diets and about animal vs. plant fats. Also, are the amounts/types you’re consuming working for you? Please let us know in the comments!

Boost Energy, Chronic Disease, Gut Health, Kids Health, Supplements, Traditional Chinese Medicine, Whole Food Diet

Improve Your Family’s Gut Health to Increase General Health: Part 2

March 9, 2017by Brandy FalconNo Comments
improve gut health

Welcome to Part 2 in our series on how to improve gut health! It’s not a glamorous subject, so if you’re reading this, I know you care deeply about your family’s health.

That’s my guy in the picture above, about 6 years ago. He looks so happy and vibrant!  Just looking at the picture, you’d never guess we were in the middle of restoring his gut flora to heal from eczema and a dairy intolerance.

It took a little over a year, but with persistent care, I was able to heal him from the inside out.  I want to share what I’ve learned with you because many families are unaware that gut health is the foundation of general health!

You may already know that we live symbiotically with the beneficial bacteria that populate the length of our GI tract.  Did you know that they also live on the surface of our skin?  They protect our gut lining and skin, increase our immunity by supporting white blood cells, and allow us to digest & absorb nutrients efficiently.

In Part 1 we discussed how gut flora is established, how it can be damaged, and what gut dysbiosis looks like. Avoiding or reducing the triggers we listed in that post is the first step toward healing the gut. Now, we’ll focus on rebuilding the gut lining and increasing beneficial bacteria to boost your family’s general health.

How to Improve Your Family’s Gut Health

Fermented foods & drinks

Everyone can benefit from including fermented foods and beverages in their diet. This is because lacto-fermented vegetables, fruits, and grains supply our bodies with a good dose of beneficial bacteria.

Here’s an informative video from Sarah Pope, The Healthy Home Economist, on the value of fermentation. (The ginger-ale recipe she introduces at the end is awesome!)

 

Probiotics

People who just had a round of antibiotics/vaccinations, are on a high sugar diet, or under severe stress, can benefit greatly from a probiotic supplement.  All of these experiences diminish gut health drastically, so probiotics are needed for repopulation.

A good probiotic:

  • Contains a large variety of Lactobacillus, Bifidobacterium, and Saccharomyces (beneficial yeast) species
  • Contains a large concentration of species, measured in Colony Forming Units (CFUs)
  • Includes prebiotics or oligosaccharides, necessary for probiotic propagation
  • Is well tested by the manufacturer and the results are published

For infants, giving them a powder form with at least Lactobacillus acidophilus and Bifidobacterium infantis and at least 3 million CFU per day is best. Simply place 1/4 teaspoon on a wet finger and into baby’s mouth.

Toddlers and children can take powder form or tablets, with a higher dose of 10-20 million CFU, and a larger variety of species.

There are specific products for men and women too that you may want to check out. Good quality brands include Klaire Labs, Douglas Laboratories, Orthomolecular Products, and my favorite dōTERRA’s PB Assist & PB Assist Jr..

Some people will need a therapeutic dose that is much higher than the more conservative “maintenance” suggestions listed here. You can work with a qualified professional who can advise you on this and help you with the “die-off” reaction that may occur.

Bone broth

When the body seriously needs nutrients, bone broth is one of the best foods to supply them. The simmered bones and cartilage release easy-to-absorb forms of:

  • calcium
  • magnesium
  • phosphorus
  • silicon
  • sulfur
  • trace minerals
  • gelatin
  • collagen
  • proline
  • glycine
  • glutamine
  • chondroitin sulphate 
  • glucosamine

All of these nutrients can help seal the intestinal lining and therefore improve immune system function. This article describes it’s benefits beautifully and includes recipes for chicken, beef, and fish broth.

Redwood City’s own Food Foundation guru Jessica Campbell has a great article and quick video on how to prepare bone broth as well.

GAPS and SCD diets

GAPS is an acronym for Gut and Psychology Syndrome, a diet developed by Dr. Natasha Campbell-McBride. This diet focuses on restoring health in children diagnosed with neurological issues such as autism, dyspraxia, dyslexia, A.D.D/A.D.H.D., depression, and schizophrenia.

Dr. Campbell-McBride’s diet is based on the Specific Carbohydrate Diet (SCD) developed by Dr. Sydney Valentine Haas. It was popularized by Elaine Gottschall in her book Breaking in the Viscous Cycle which focuses on healing Chrohn’s disease, ulcerative colitis, diverticulitis, celiac disease, cystic fibrosis, and chronic diarrhea.

Both women have successfully treated a large population of children and adults with severe psychological and bowel disorders. However, the indications for this diet extend beyond what’s addressed in the books.  People experiencing autoimmune disorders, allergies, food intolerances, chronic respiratory infections, ear infections, and skin disorders can also benefit.

I’ve tried both diets to deal with my autoimmune illness and gut dysbiosis, but have had the most success with GAPS. It is the newer book of the two, with a more modern approach. Campbell-McBride discusses the triggers of gut imbalance in great detail and what to avoid in our increasingly toxic environment. She emphasizes the importance of having fermented foods in every meal.  I also appreciate her sharing detoxification methods like epsom salt/baking soda baths and probiotic enemas for stubborn cases.

Campbell-McBride has a thorough chapter on supplements, but says…

“I cannot emphasize enough that an appropriate diet has to be the number one intervention in successful nutritional management of the GAPS child or adult. No pill in the world is going to come close to the effect of the diet on your patient’s condition.”

It’s wise to work with a qualified professional to determine if this diet is appropriate for you.  They can also help you with the supplement protocol and detoxification methods.

Traditional Chinese Medicine (TCM) & Herbs

Acute and chronic stress negatively impact gut microorganism populations. Therefore, any method of relaxation has a positive effect on the healing process.

The Chinese Medicine methods of acupuncture, acupressure, and tuina massage can help you manage stress and treat the emotional and energetic roots. 

Chinese herbs affect physical imbalances directly.  There are certain herbs that help rid the GI tract of opportunistic, pathogenic bacteria and some that can help rebuild the gut lining too.

Chinese medicine practitioners are studying leaky gut and gut dysbiosis more and more. In fact, I’m taking a course on TCM and Leaky Gut Syndrome from a very experienced Herbalist this weekend. I’ll be filled to the brim with more information on this come Sunday!

Now you hopefully have a better understanding of how to improve your family’s gut health.  As always, I’d love to hear your comments and can answer any questions. Well wishes…
 
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BrandyFalconLAc

Brandy Falcon, L.Ac., E-RYT