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Category: Nutrition

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  • Unveiling the Craft: The Production Process of Clean Tequila and Its Health Benefits

    Unveiling the Craft: The Production Process of Clean Tequila and Its Health Benefits

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    By Liana Werner-Gray

     

    In recent years, clean tequila has emerged as a popular choice among health-conscious consumers seeking a refreshing yet mindful indulgence. But what sets clean tequila apart, and how does its production process contribute to its health benefits? Join me on a journey through the agave fields and distillation process to uncover the secrets behind this beloved spirit.

     

    The Agave Harvest:

    At the heart of clean tequila lies the blue agave plant, native to Mexico. Unlike some mass-produced tequilas, which may rely on additives and artificial sweeteners, clean tequila starts with hand-selected, ripe agave plants. These plants are carefully harvested by skilled jimadors, who expertly remove the piñas, or hearts, of the agave for further processing.

     

    Slow Roasting and Natural Fermentation:

    Once harvested, the agave piñas undergo a slow-roasting process, typically in traditional brick ovens or stainless steel autoclaves. This slow-roasting method preserves the natural sugars within the agave, resulting in a smoother and more flavorful tequila. After roasting, the agave is crushed to extract its sweet juice, which is then fermented using naturally occurring yeast strains. This natural fermentation process contributes to the clean and pure flavor profile of the tequila, without the need for added sugars or artificial flavors.

     

    Copper Pot Distillation:

    One of the hallmarks of clean tequila production is the use of copper pot stills for distillation. Copper is known for its unique ability to remove impurities and produce a smoother, more refined spirit. During distillation, the fermented agave juice is heated in copper pot stills, allowing for the separation of alcohol from water and other compounds. This careful distillation process results in a clean and crisp tequila, free from harsh flavors or lingering residues.

     

    Health Benefits of Clean Tequila:

    Beyond its exquisite taste, clean tequila offers several potential health benefits when consumed in moderation:

     

    1. Low Glycemic Index: Clean tequila is naturally low in carbohydrates and has a low glycemic index, making it a suitable choice for individuals monitoring their blood sugar levels or following a low-carb diet.

    2. Gluten-Free: Unlike some other alcoholic beverages, tequila is gluten-free, making it a safe option for individuals with gluten sensitivities or celiac disease.

    3. Agave’s Nutritional Profile: Agave, the primary ingredient in tequila, contains naturally occurring sugars and beneficial nutrients, including fructans, which may support gut health when consumed in moderation.

    4. Antioxidant Properties: Some studies suggest that tequila made from 100% agave may contain antioxidants, such as phenols and flavonoids, which could help protect against oxidative stress and inflammation in the body.

     

    From the sun-drenched fields of Jalisco to the copper pot stills of artisanal distilleries, the production process of clean tequila is a testament to craftsmanship and tradition. With its natural ingredients, meticulous production methods, and potential health benefits, clean tequila offers a refreshing and mindful choice for those seeking a higher standard of spirits.

     

    This is the clean tequila I drink. It’s called Volley. So raise a glass, savor the flavor, and toast to the timeless allure of clean tequila. Salud!

     

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  • Daily Dozen–Inspired Recipes | NutritionFacts.org

    Daily Dozen–Inspired Recipes | NutritionFacts.org

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    Dr. Greger developed the Daily Dozen using the best available balance of evidence from scientific nutrition research. Rather than being a meal plan or diet in itself, the Daily Dozen is a checklist to inspire you to include some of the healthiest of healthy foods in your everyday routine and encourage you to design more balanced meals. The Daily Dozen is meant to serve as an aspirational minimum, so feel free to add even more whole, plant-based foods throughout your day. 

    Here are some recipes to help you check off some Daily Dozen boxes. 

    Brownie Sandwich Cookies

    Check out our Brownie Sandwich Cookies for a fun way to incorporate beans into your desserts.

    Cheesy Broccoli Soup

    The Cheesy Broccoli Soup from The How Not to Diet Cookbook is the perfect way to add some cruciferous vegetables to your meals. We eat first with our eyes, and the lovely green broccoli florets against a backdrop of cheesy broth will have you wanting to eat with your mouth, too.

    Pre-Workout Smoothie

    Who doesn’t love a good smoothie? This Pre-Workout Smoothie is especially antioxidant-packed and has a beautiful color that is irresistible!

    Sensational Tahini–Dill Dressing

    This Sensational Tahini–Dill Dressing is a quick and delicious sauce that can be used in a variety of ways. Serve it over whole grain and bean bowls, chopped salads, roasted potatoes, or pasta salads.

    Korean Soy Milk Noodles

    Kongguksu, Korean Soy Milk Noodles, combines a homemade soy broth with whole-grain buckwheat noodles and vegetables. The broth is usually served cold but can be enjoyed warm if desired. Feel free to top the dish with any additional vegetables of choice.

    Groatnola

    Groatnola is a homemade, health-promoting breakfast cereal that’s made with simple whole food, plant-based ingredients. Treat the granola like regular breakfast cereal, and pair it with berries, walnuts, pumpkin seeds, ground flaxseed, and unsweetened soymilk. Use the granola with smoothie bowls or sprinkle it on top of nice cream.

     

    We have many more recipes available on our whole food, plant-based recipes page. 

    If you’d like to share your experience with the Daily Dozen with your friends and family to help inspire them to include plant-based foods into their meals, check out our Daily Dozen Challenge! Together, we can help encourage more people to adopt healthier lifestyle habits. The English, Spanish, and Chinese versions of The Evidence-Based Eating Guide are available pre-printed through the DrGreger.org store and are 20% off through May 20, 2024. 

    Join us for eleven weeks of Daily Dozen support emails to help you Do the Dozen with ease. Each week, we will send you an email with tips, tricks, facts, and tasty recipes to help you incorporate some of the healthiest of healthy foods into your daily routine.

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    Michael Greger M.D. FACLM

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  • Hidden Signs of Lyme disease (And How to Overcome Them)

    Hidden Signs of Lyme disease (And How to Overcome Them)

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    Lyme Disease: Summary

    In this podcast on Lyme disease, FDNP Veda Leclerc discusses the hidden signs of Lyme disease and how to overcome them. Veda shares her personal health journey that began with mysterious symptoms in high school, leading to a diagnosis of Lyme disease in college. Having endured a plethora of health issues including Lyme disease, anxiety, depression, and more, Veda shares her journey from darkness to finding her inner glow.  

    Through her story, she emphasizes the importance of trusting one’s body, seeking answers outside of Western medicine, and the transformative power of holistic health practices. Her experience inspired her to pursue a career in the wellness industry to help others navigate their health challenges. She established Wellness by VEDA, offering individualized coaching and a holistic approach to health. 

    Throughout the episode, Detective Ev and Veda explore the role of foundational health practices in managing and overcoming Lyme disease by cutting out inflammatory foods, adopting healthy habits, and the benefiting from specific protocols, including herbal treatments. She advises against the all-or-nothing mindset, encouraging small, sustainable changes towards better health.

    Additionally, the discussion touches upon the misunderstandings surrounding Lyme disease, emphasizing that symptoms can vary widely and the importance of functional medicine in accurate treatment. They also dive into the importance of addressing underlying health issues, the power of lifestyle changes, and the significance of functional lab tests, particularly the GI MAP, in uncovering hidden health issues.

    Veda discusses her passion for supporting women with hormone imbalances and the impact of cycle syncing on well-being. She encourages listeners to start simple and not overcomplicate the journey towards health, emphasizing gradual improvements and the importance of not striving for perfection. This episode aims to motivate listeners by illustrating how personal adversity can fuel a powerful passion for wellness and helping others.

    Lyme Disease: Topics

    00:00 Introduction to the Guest and Her Journey

    00:29 Veda’s Health Challenges and Diagnosis

    01:41 The Onset of Veda’s Health Symptoms

    07:15 Understanding Panic Attacks and Seeking Answers

    13:11 Turning Pain into Purpose: Veda’s Path to Healing

    14:43 The Role of Functional Medicine in Veda’s Recovery

    21:56 Lyme Disease: Symptoms Beyond the Common Knowledge

    23:44 The Impact of Lyme Disease on Fatigue and Health

    24:24 Navigating Lyme Disease Diagnosis: Western vs. Functional Medicine

    24:51 Chronic Lyme and Long Haul COVID: A Comparative Insight

    25:55 The Role of Diet and Lifestyle in Managing Lyme Disease

    27:06 Exploring Lyme Disease Testing and Treatment Options

    28:21 Journey to Health: Overcoming Lyme with Lifestyle Changes

    34:04 Launching a Wellness Career: From Personal Struggle to Professional Passion

    35:20 Attracting Clients and Defining a Niche in Wellness Coaching

    38:14 Advice for Young Health Enthusiasts and Future Practitioners

    47:30 Closing Thoughts: Simplifying Health and Wellness

    Where to Find Veda Leclerc

    More About FDN

    Visit our website, our YouTube, our Instagram, or our Facebook.

    Go to our Health Detective Podcasts for more informational and functional health-oriented podcasts like this one.

    LEARN MORE ABOUT US

    Try FDN for FREE! 

    COURSE OVERVIEW

    DRESS WORKSHOP

    STRESS & HORMONE WORKSHOP

    5in5 WORKSHOP

    MEDICAL DIRECTOR PROGRAM

    HEALTH SPACE UNMASKED (UPCOMING LIVES)

    HEALTH SPACE UNMASKED – FREE EXPERT LED TRAINING SESSIONS

    FDN METHODOLOGY

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    Functional Diagnostic Nutrition

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  • Functional Diagnostic Nutrition with special guest, Reed Davis – Functional Diagnostic Nutrition

    Functional Diagnostic Nutrition with special guest, Reed Davis – Functional Diagnostic Nutrition

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    Marly and Reed discuss functional labratory testing to determine root causes to illnesses, conditions and symptoms. How we heal through an integrative approach that addresses body, mind and spirit. Reed shares what he does everyday to enhance his life and why breathwork is essential to wellness.

    The post Functional Diagnostic Nutrition with special guest, Reed Davis appeared first on Functional Diagnostic Nutrition.

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    FDN

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  • Are Branched-Chain Amino Acids Good for Us?  | NutritionFacts.org

    Are Branched-Chain Amino Acids Good for Us?  | NutritionFacts.org

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    I discuss why we may not want to exceed the recommended intake of protein.

    Diabetes isn’t just about the amount of body fat, but also the distribution of body fat. At 0:26 in my video Are BCAA (Branched-Chain Amino Acids) Healthy?, you can view cross-sections of thighs from two different patients using MRI. In the images, the fat shows up as white and the thigh muscle is black. At first glance, you might think the bottom cross-section has more fat since it’s ringed with more white. That is the subcutaneous fat, the fat under the skin. But, if you look at the top cross-section, you’ll see how the middle of the thigh muscle is more marbled with fat, like those really fatty Japanese beef steaks. That is the fat infiltrating into the muscle. In the graph below and at 0:48 in my video, the two cross sections are colored so you can see the different types of fat: the fat infiltrating the muscle in red, the fat between the muscles in green, and subcutaneous fat outside of the muscles and under the skin in yellow. If you add up all three types of fat, both of those thighs actually have the same amount of fat—just distributed differently.

    This seems to be the critical factor in terms of determining insulin resistance, the cause of type 2 diabetes. Researchers found that the subcutaneous adipose tissue, the fat right under the skin, was not associated with insulin resistance. Going back to the two cross sections, as seen below and at 1:20 in my video, it is healthier to have the bottom thigh with the thicker ring of subcutaneous fat but less fat infiltrating muscle than the top thigh with more fat present in the muscle.

    Is it possible a more plant-based diet also affects a more healthful distribution of fat?

    We now know the effect of a vegetarian diet versus a conventional diabetic diet on thigh fat distribution in patients with type 2 diabetes. Researchers took 74 people with diabetes and randomly assigned them to follow either a vegetarian diet or a conventional diabetic diet. Both diets were calorie-restricted by the same number of calories. The vegetarian diet was also egg-free, and dairy was limited to a maximum of one serving of low-fat yogurt a day. What did the researchers find? The reduction in the more benign subcutaneous fat was comparable; it was about the same in both groups. However, the more dangerous fat—the fat lodged inside the muscle itself—“was reduced only in response to a vegetarian diet.” So, even getting the same number of calories, there can be a healthier weight loss on a more plant-based diet.

    Those eating strictly plant-based also had lower levels of fat stuck inside the individual muscle fibers themselves, which may help explain why vegans in particular are often found to have the lowest odds of diabetes. It is not just because vegans are generally slimmer either. Even if you match subjects pound for pound, there is significantly less fat inside the muscle cells of vegans compared to omnivores. This is a good thing, since storing fat in muscle cells “may be one of the primary causes of insulin resistance,” which is what’s behind both prediabetes and type 2 diabetes. On the other hand, if you put someone on a high-fat diet, the fat in their muscle cells shoots up by 54 percent in just a single week.

    What about a high-protein diet? That may undermine one of the principal benefits of weight loss: eliminating the weight-loss-induced improvement in insulin resistance. Researchers put obese individuals on a calorie-restricted diet of less than 1,400 calories a day until they lost 10 percent of their body weight. Half of the participants were getting more of a regular protein intake (73 grams a day), and the other half were on a higher-protein diet (about 105 daily grams). Normally, if you lose 10 percent of your body weight, your insulin resistance improves. That’s why it is so critical for obese individuals with type 2 diabetes to lose weight. However, the beneficial effect of a 10 percent weight loss was eliminated by the high protein intake. Those extra 32 grams of protein a day abolished the weight-loss benefit. “The failure to improve…insulin sensitivity in the WL-HP [weight-loss high-protein] group is clinically important because it reflects a failure to improve a major pathophysiological [cause-and-effect] mechanism involved in the development of T2D,” type 2 diabetes. In summary, the researchers concluded that they demonstrated “the protein content of a weight loss diet can have profound effects on metabolic function.” 

    Is this true of any protein? As you can see below and at 4:19 in my video, if you split it between animal protein versus plant protein, following people over time, intake of animal protein is associated with an increased risk of diabetes in most studies.

    Intake of plant protein, however, appears to have either a neutral or even protective association with diabetes, as shown below and at 4:25 in my video. 

    Those were just observational studies, though. People who eat a lot of animal protein might have many unhealthy behaviors. However, you see the same thing in randomized, controlled, interventional trials, where you can improve blood sugar control just by replacing sources of animal protein with plant protein.

    We think it may be the branched-chain amino acids concentrated in animal protein. Higher levels in the bloodstream are associated with obesity and the development of insulin resistance. As you can see below and at 5:00 in my video, we may be able to drop our levels by sticking to plant proteins, but you don’t know if that has metabolic effects until you put it to the test. 

    Ruining the suspense, researchers titled their study: “Decreased Consumption of Branched-Chain Amino Acids Improves Metabolic Health.” They demonstrated that “a moderate reduction in total dietary protein or selected amino acids can rapidly improve metabolic health,” and this included improving blood sugar control, while also decreasing body mass index (BMI) and body fat. As you can see at 5:27 in my video, the protein-restricted group was eating hundreds more calories per day, significantly more calories than the control group, so they should have gained weight. But, no. They lost weight! After about a month and a half, they were eating more calories but lost more weight—about five more pounds than participants in the control group who were eating fewer calories, as you can see at 5:38 in my video. What’s more, this “protein restriction” had people eat the recommended amount of protein per day, about 56 daily grams. They should have been called the normal protein group or the recommended protein group instead, and the group eating more typically American protein levels and suffering because of it should have been called the excess protein group. Just sticking to the recommended protein intake doubled the levels of a pro-longevity hormone called FGF21, too, but we’ll save that for another discussion.

    To better understand the negative impact of omnivores getting too much protein relative to vegetarians, see my video Flashback Friday: Do Vegetarians Get Enough Protein?.

    I have several additional videos and blogs that may help explain some of the benefits of plant-based proteins. Check in the related posts below.

    Of course, the best way to treat type 2 diabetes is to get rid of it by treating the underlying cause, as described in my video How Not to Die from Diabetes. 

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    Michael Greger M.D. FACLM

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  • How to Get Started Growing Your Own Food

    How to Get Started Growing Your Own Food

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    For many new gardeners, growing your own food may seem like a daunting (or even impossible) task. When you get right down to it, there are only a few key components you need for a healthy garden – but of course, there are many variables that can impact the overall results. I believe that anyone can learn to grow their own food successfully, whether you have a windowsill or an expansive backyard. Like with culinary nutrition and cooking, start with what you have and learn basic techniques before moving on to the complexities. In this guide to growing your own food, I’ll show you how to get started!

    Benefits of Growing Your Own Food

    how to grow your own food

    Reduce Food Waste

    Growing your own food cuts back on food waste in a big way. When you grow your own food, you have the ability to use the “ugly food” that most stores throw out because it isn’t market-pretty. You are able to harvest only what you need so nothing sits in your fridge or wilts before you have had a chance to use it.

    More Nutrients

    Fruits, vegetables, and herbs have more nutrients when grown in healthy soil. Food starts to lose nutrients as soon as it’s harvested. Most produce at grocery stores are picked days or even weeks before and often transported from far-away farms.

    Great Taste

    Seasonal, just-harvested food tastes fresh and delicious! You might be surprised by what selective eaters (both adults and children!) will eat when they’ve had a hand in growing their food or can easily sample fresh from the garden.

    Save Money

    Growing your own food can also help you save money at the grocery store. While there can be some initial investment when purchasing seeds, soil and other things you need to get started, once you get into the flow you’ll likely be making fewer trips to the grocery store.

    Exercise and Vitamin D

    Growing your own food, particularly if you have access to outdoor spaces versus growing your own food indoors, will help you to stay active and get fresh air and Vitamin D – just ensure you practice safe sun protection.

    Improved Mental Health

    Being in nature and exposed to greenery and plants through gardening helps to improve mental health and cognition, as well as lower stress levels and reduce feelings of isolation (especially for those who use community gardens).

    Knowing the basics of what plants need will help get you started with growing your own food. Let’s get growing!

    Growing Your Own Food: What You Need

    Growing Your Own Food GuideGrowing Your Own Food Guide

    Soil

    There are many reasons to grow your own food and it all starts with the soil. Healthy living soil is the foundation of a thriving garden. It’s the microbiome of the garden, teaming with microbes, bacteria and other organisms that help feed plants by breaking down the nutrients in the soil. Healthy soil has worms, fungi and other organic matter. It’s a web of life, whereas dirt is considered dead, lacks nutrients or any of the organic matter that helps to grow food.

    Our soil isn’t what it used to be when our great grandparents were tending their gardens; we now have to build up our soil by amending it with things like compost, mycorrhizae fungi, worm castings, kelp meal, etc. Soil health is what contributes to the nutrients in the fruits and vegetables we eat. So when we have nutrient-depleted soil, we likely have nutrient-depleted food crops.

    Soil is the most important component of your garden, and it’s where you’ll want to focus your budget above anything else. There are many garden soil recipes and mixes you can make or buy. A popular recipe is:

    • 50% topsoil
    • 30% compost and
    • 20% other organic matter like chicken manure, vermicompost, mushroom compost, composted cow manure at a rate of 5% each

    Avoid peat – it just isn’t sustainable. You can buy bagged soil at a garden center or home improvement store that is labeled for your growing method or purchase it in bulk.

    Soil Buying Tip

    When it comes to buying soil in bulk you definitely want to go to the soil yard to see it and feel it. Hold a clump in your hand and squeeze it. Does it fall apart immediately? Is it still clumpy? Does it mostly stay formed but falls away? You want your soil to stay formed a little bit, but also loose enough that it can be crumbled easily.

    You will want to continue to work on your soil health each season by adding amendments. Organic compost is my number one recommendation.

    Sunlight

    Most edible plants need at least 6 hours of sunlight per day to produce enough energy to fully mature or set fruit. Some plants require more than 6 hours of sunlight, preferring 8 hours. These are some general guidelines for how much sun specific plants need:

    • Fruiting plants like eggplant, melons, peppers, and tomatoes want 8 hours of direct sun.
    • Root producing vegetables want a minimum of 6 hours of sunlight (8 is better) and these include radishes, parsnips, carrots, turnips, beets, and potatoes.
    • Leafy greens can handle less sunlight; about 2–4 hours of direct sun and some prefer shade during the hottest parts of the day depending on your location and season.
    • Most herbs prefer 4+ hours of sun per day.

    Why Is Sunlight Important?

    Plants that do not get enough sunlight will be weaker, and may not reach maturity or be smaller than their intended size. Keep this in mind when setting up your growing space because it will help determine what you can grow successfully.

    Water

    Too much or too little water can be detrimental. More plants die from over-watering than under-watering. Unfortunately, there isn’t a one size fits all schedule. It is very dependent upon the temperature, rain, wind, and microclimate of your garden area.

    You want to have 1 inch/2.54 cm per week of water for your garden with the low and slow method. This means you water deeply, less frequently, and at the surface of the soil. Roots will seek out water, if you water shallow, the roots will be shallow. Watering deeply means the roots will seek out the water deeper in the soil and as a result, will be stronger and more drought-tolerant.

    You have the option of hand watering, drip irrigation, soaker hoses, and emitter tubing.

    Watering Tip!

    One way to check if your plants need water is by putting your finger down into the soil and pulling it out; if it is dry or mostly dry, your plants need more water.

    Growing Your Own Food: Planting Tips

    Growing Your Own FoodGrowing Your Own Food

    Knowing what to plant each season, along with the plant size and space requirements, will help you create a productive garden. Most fruits and vegetables in each plant family have the same needs for optimal growing (water, season, space, nutrients, whether they like to be direct sowed or can do well as a transplant, etc.).

    The cool season consists of temperatures between 35°F to 65°F (1.6°C to 18.3°C). Some cool-season plant families include:

    • Brassicaceae (arugula, broccoli, kale, cabbage, etc.)
    • Apiaceae (carrots, celery, cilantro, dill, fennel, etc.)
    • Fabaceae (peas and beans)

    The warm season is 65° F to 85°F (18.3°C to 29.4°C). Some warm-season plants families include:

    • Solanaceae (tomatoes, peppers, potatoes, eggplant, etc.)
    • Cucurbitaceae (cucumber, watermelon, summer and winter squash, etc.)
    • Lamiaceae (basil, sage, rosemary, oregano, etc.)

    The hot season is temperatures between 70°F to over 90°F (21°C to over 32°C). Hot season plant families include:

    • Convolvulaceae (sweet potato)
    • Gramineae (lemon grass, corn, millet)

    For more about this, check out Kitchen Garden Revival: a Modern Guide to Creating a Stylish Small-Scale, Low-Maintenance Edible Garden, by Nicole Johnsey Burke and Eric Kelley, pp. 121–121.

    As a general rule, when sowing seeds, plant them at a depth that is 2–3 times their width. I highly suggest looking into intensive planting and square foot gardening for spacing plants. Often the spacing recommendations on seed packets are meant for farmers who are using industrial machines. With square foot or intensive planting, you can grow plants closer together. Intensive planting uses similar spacing guides as square foot gardening without planting in exact squares.

    Harvesting and Succession Planting

    Whichever way you plant, you need to harvest often, taking no more than ⅓ of each plant. Succession planting is key to having a continual harvest. Succession planting means spacing out sowing your seeds by 2–3 weeks so as one set matures others are in various stages of growth. This ensures that you won’t have any single crop coming to maturity at the same time.

    You can do this all season long until you reach the spot when there won’t be enough time for the plant to reach maturity before the first fall frost. (If they are not frost-tolerant.) To know when this is, simply look at your seed packet, look for days to maturity, then count back from your first frost date. You can search online for your local frost dates quite easily.

    Tending To Your Plants

    Tending your garden is pretty simple. It requires that you pay attention to your plants, their watering needs and that you harvest often. This will help you catch any pest issues before they become a big problem and allows you to remove diseased parts of your plants before they can spread.

    If you have quality soil and have amended it with compost you shouldn’t need to feed your plants in a single season, except for heavy feeders like squash and tomatoes that will want to be fed every 2–3 weeks. The choice of what to use goes beyond the scope of this post, but I suggest always using organic fertilizers/amendments. Ensure you follow the directions and remember that when it comes to fertilizer of any kind, more does not mean better.

    Growing Your Own Food On a Windowsill

    how to grow a garden indoorshow to grow a garden indoors

    If you live in an apartment or condo and do not have access to a balcony or patio you can grow herbs on a sunny windowsill. All you need is:

    • a pot with good drainage
    • a tray to catch water
    • quality soil specifically for containers
    • some herbs to transplant

    You will want to make sure that the mature size of your herbs will fit in the container you have chosen and that your windowsill gets 4+ hours of direct sunlight (6 is even better). I recommend containers that are 6 inches deep for healthy roots. There are also small hydroponic garden kits that come with lights and growing medium if you do not have enough light in your space or a good window.

    When growing in containers it is important to water consistently at the soil level and feed as suggested on the food package. You also have the option to grow microgreens or sprouts. You can use any food-safe container and quality soil or mats that are specifically made for growing microgreens.

    Get your FREE Sprouting Guide plus 40 more free resource guides!

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    What Else Can I Grow On a Windowsill?

    You can grow basil, kale, peas, broccoli, and pretty much any seed you would grow in a culinary garden.

    Growing Your Own Food on a Patio or Balcony

    You can grow many varieties of fruits, vegetables, and herbs on a patio or balcony with the right amount of sunlight. Sunlight will determine what you can grow. If you do not have a lot of direct sunlight, focus on leafy greens and herbs if you have at least 4–6 hours of sunlight in your space.

    If you have 6+ hours of sun you can grow roots and fruits. There are many different types of containers to choose from. You can use ceramic pots of many sizes and colours. Grow bags are a great option when you are looking for something that can pack away easily in the off-season. They come in great sizes for growing on a patio or balcony. I recommend no shallower than 6 inches for leafy greens, 16 inches for rooting vegetables like carrots, and 24 inches deep for tomatoes and larger plants.

    When it comes to choosing plants or seeds, look for varieties that were bred specifically to be compact or patio varieties. There are many, many options to try.

    Growing Food in Your Yard or a Community Garden

    how to grow your own food - community gardenhow to grow your own food - community garden

    After determining what area is the best place for your garden based on sunlight, proximity to your water source and kitchen, you need to decide what kind of garden you want. You have the option of:

    • an in-ground row garden
    • raised beds
    • containers
    • or a combination of the above

    The benefits of raised beds are many, which is why I recommend using them. I have grown in a row garden, raised beds, and containers. Raised beds are by far my favorite, with containers second. Cedar and redwood are two of the most used types of wood for raised beds because they are long-lasting and rot-resistant. The best option is wood that is 2 inches thick to hold in your soil without the wood bowing. The optimal height of raised beds is 12–24 inches tall so larger, longer plants or those with long tap roots have room for their roots to grow. Use the highest quality soil you can based on the mix mentioned above.

    Whatever kind of space you live in there are options for you to grow some of your own food. All you need is quality soil, amendments, seeds or transplants, enough sunlight, water and your growing method of choice. I invite you to get started growing your own food, and have fun experimenting!

    How to get started growing your food infographicHow to get started growing your food infographic

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    Academy of Culinary Nutrition

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  • The People of Expo West 2024

    The People of Expo West 2024

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    Expo West, the largest natural food and product show in the world, drew over 120,000 attendees in just three days; Thursday, Friday and Saturday. There were over 3,300 exhibitors showcasing products at the Anaheim Convention Center in March. The show was graced by many amazing people from true health revolutionists, inventors, food scientists, owners of health food stores, celebrities and more! 

     

    This event thrives thanks to the dedication of organizers, attendees, and exhibitors. Among them are influential, passionate, and noteworthy individuals shaping the health industry. From newcomers to long-time pioneers, these individuals represent the diverse and innovative spirit of Expo West. Here are some highlights from my experience, organized by the individuals I encountered. 

     

    Jennifer Garner hosted the Organic Night Out: the Oscars for the food industry. Jennifer has been a regular at Expo West for many years now because of her involvement and investment in Once Upon a Farm. Once Upon a Farm is a brand known for its organic, cold-pressed baby food and snacks. Their products are made with fresh, high-quality ingredients and are free from preservatives and artificial additives. Once Upon a Farm aims to provide nutritious and convenient options for families seeking wholesome, on-the-go food choices for their little ones.

     

     

     

    Vanessa Hudgens from High School Musical attended to support Cali Water. Cali water is a brand of bottled water sourced from natural springs in California. It is known for its crisp, refreshing taste and commitment to sustainability. Cali water bottles are made from recycled materials, reflecting the brand’s dedication to environmental stewardship.

     

    We were hoping for an appearance from Katy Perry in support of her brand Bragg however she did not attend this year. 

     

    Derek Meadows Co-Founder of PureWine – Enjoy your wine, headache-free by using PureWine purifiers. Also, Derek is a genius inventor of this product that removes sulfites from wine without changing the taste! 

     

    Vani Hari aka Food Babe Co-Founder of Truvani – Plant protein with no nasty ingredients just clean organic ingredients.

     

    Mark Sisson founder of Primal Kitchen – Sauces and dressings that use real, high-quality ingredients and no seed oils! 

     

    Doug Kantner Founder of Never Better Foods – Plant-based creamy, melty delicious vegan cheese.

     

    Eric Skae Chief Executive Officer of Carbone Fine Foods with Caitlin Skae.

     

    Shawn Wilbur Director of Sales – Remedy Organics Superfood shakes and immune-boosting wellness shots.

     

    Eric Schnell Founder | Chief Executive Officer of Beyond Brands –  A full-service agency that partners to formalize your idea and build a sustainable, scalable, and successful business.

     

    Richard Pauwels Founder of Rich Nuts –  Discovered the health benefits of sprouting nuts while he was a professional firefighter in California. He was in search of a delicious, energy-packed snack to sustain him on one of the toughest jobs on earth.  

     

     

    Jordan Brown Hu Chocolate Co-Founder – Hu snacks are paleo friendly, gluten-free and soy-free. Simple ingredients, unbeatable taste.

     

    Dr Robert Scott Bell- whose work in the 1980s and ’90s captured the attention of the medical community, for his distinguished contribution to the advancement of scientific knowledge and understanding of silver’s tissue regenerative properties. Dr Robert Scott Bell also has a radio show.

     

    Lauran Skae (The Zen Blonde) – Shares how women are treated in pop culture and so much more.

     

    Melissa Urban is the co-founder and CEO of the Whole30 program – NYT best-selling author THE NEW WHOLE30.

     

     

    David Bronner is the Cosmic engagement officer at Dr Bronners – Amazing organic soaps and Chocolates! This is Dr Bronner’s grandson! 

     

     

    The strawberry farm – with the Nourish Cold Press Juice team! It’s woman-owned and they carefully craft their cold-pressed juices with organic and regenerative certified ingredients that heal our bodies, our communities, and our planet.

     

     

    Farmer Jawn is building regenerative foodways that enable underserved communities to access health through fresh foods – understand the food is medicine! Farmer Jawn is the first black woman in the world to have an organic regenerative farm of this nature. 

     

    Derek Webber – Partner + Nutrition & Beauty Co-Chair BeyondBrands and President of VitaVirtu Consulting.

     

    Riley Rearden Director of marketing and Shane Hofer – Imlak’esh Organics – A sustainable, intentional company that specializes in the import and distribution of superfoods ethically sourced from small-scale organic farmers around the world.

     

    Swat Team – The event was so huge with over 40,000 people attending per day that the SWAT team was there to keep everyone safe. 

     

    Tyler Schneider Regional Sales Director at Cleveland Kitchen and Mac Anderson co-founder and Chief commercial officer. Clevland Kitchen is known for its kraut and kimchi products.

     

    John Roulac Founder of Nutiva and Founder of Coco Clean coming Q3 a natural laundry detergent! – The world’s leading organic superfoods brand of hemp, coconut, chia and red palm products.

     

    Marci Zaroff – Founder/CEO ECOfashion Corp | ECOlifestyle Pioneer & Author | Co-Founder BeyondBrands & Good Catch.

     

    Mattia the pizza boss and Stefano Cataldo founder of Oggi – Authentic Italian gluten-free Cauliflower crusts. 

     

    Dale Parkes founder of Unique Distribution – Australia’s largest natural distribution company!

     

    Alison Cox VP of Sales & Marketing at Edward & Sons – Family-owned health food company that sells organic, vegan and Gluten free products. 

     

    Koert Liekelema CEO at SunButter – Delicious Sunflower Seed Butter.

     

    Sharon Brown Founder and Amanda Luke CEO at Bonafide Provisions – The Cleanest organic bone broth I have come across.

     

    Bryce Wylde Functional Medicine Clinician VennMed.com, Founding Partner The DNA Company, Author and Brent Bishop Founder of Think Fitness Studios, Fitness expert, Celebrity trainer and Author.

     

    Bragg is a well-known health and wellness brand that offers a variety of natural and organic products. They are particularly famous for their apple cider vinegar, which is unpasteurized, unfiltered, and made from organic apples. 

    Chef Bae – As seen on Food Network and America’s Test Kitchen, Brooke “Chef Bae” Baevsky, is an LA-based celebrity private chef. 

    Kris Fade founder of Fade Fit – Protein snacks and Vitamins.

    Mark Sisson founder of Primal Kitchen and Mellisa Urban Whole30 co-founder.

    Micheal McNeeley co-owner, Gail Chester COO/ Co-owner and Robert Mott from Lively Up Your Breath – The most Lively booth we experienced! Do you have a rap song for your brand?

    Joe Turturici and Stefano Cataldo founders of Oggi – Authentic Italian gluten-free Cauliflower crusts.

    Scott Greenburg- Founder & Attorney at FarPoint Venture Law PC, Mike Fata – built a $100M business and sold it for $419M. Now he is building a portfolio of companies and sharing his journey to help entrepreneurs grow. Marci Zaroff, Sarah NewMark – Chief Operating Officer at True Grace Nutrition and Erin Shrode.

    Matt Levine – Founder at Chlorophyll Water.

    Terri Smith – From Kroger.

    Jessica Anderson from Kroger and Caroline Tarnofsky.

    Kelly Bradshaw – Food stylist.

    Gina Coccari senior national sales manager at Dr Bronners and Ryan Fletcher Director of Public Relations at Dr bronners.

    Francisco Correa – CEO of Edge Foods Company.

    Nicks Sticks Team – Turkey, Beef, Chicken Sticks — All of their sticks are nitrate-free, antibiotic-free, hormone-free, and gluten-free.

    Jenna Grossbart Co-founder of Holi Scoops – Plant based frozen dessert that promises more nutrition, more function, and more indulgence.

    Corina Magrudder and Christina Luna – SunButter girls.

    Caroline Tarnofsky – The Earth Diet  team. 

    Chris and Daniela Jenson co founders of Good Picture Foods.

    Tara Jensen – from Red River Commodities.

    John, Paul and Mike – The SunButter team. 

    Christina Luna- SunButter team.

    Hayley Van Buren – The Earth Diet Executive Assistant.

    Mike Schmit Certified Nutritionist, Hormone Coach and created Superfood SuperHuman.

     Rusty, Jennie, Julie and Brandon- The Redmond Team. 

    Rachel Varga Marketing Director full stack | Head of Marketing for Sovereign Silver | Entrepreneur | Podcaster – Silver has been used for more than 2,000 years to help safeguard human health. It is a natural element that can be found in whole grains, edible and medicinal mushrooms, mammalian milk, spring water, sea water and tap water.

    Geri Tollefson – From SunButter.

    Lisa Shanower Vice President at SunButter.

    SunButter team.

    Zuri Allen Owner, and founder at I Am Zuri – Coach /Author/Podcaster.

    Bobby Parish – A Food Network Champion and has award-winning recipes! His tag line is ‘Making healthy food that actually tastes good!’. FlavCity YouTube channel.

    Chef Shawn Wilson and wife Jennie from Redmond Real Salt  – Unrefined sea salt mined from an ancient seabed in Utah.

    Sahithya Wintrich owner and founder of Chutni Punch -The Chutni Punch product line includes a set of three unique and colorful flavors of fragrant finishing spices, inspired by the tastes of India. 

     

     

    Andrea Donsky – Nutritionist IN Menopause, Menopause Educator, Menopause Researcher & Menopause Speaker, TV Media Expert, Host, Influencer/KOL, Author, Podcaster.

     

    Zen Honeycutt the Founder and Director of Moms Across America – A non-profit National Coalition of Unstoppable Moms. 

     

    Kris Fade – Australian legend who lives in Dubai, as seen on Dubai Bling and is the founder of Fade Fit foods.

     

    Travis Baumgardner – Chief Customer Officer & Co-Founder at SAMBAZON.

     

     

     

    Lori Levene Co-Founder at Scott’s Protein Balls – Refrigerated protein snacks that are made with 100% Plant-based, allergen-friendly and nutrient-dense ingredients.

     

    Chelsea Kruse – Partnerships and Influencer Marketing Manager at Primal Kitchen.

     

    Wrapping up the Expo with our favorite tradition a meal at Gracias Madre, renowned for its delectable plant-based Mexican dishes.

     

    The Crew.

     

     

    The Expo West After Party.

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  • People of Expo West 2024

    People of Expo West 2024

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    Expo West, the largest natural food and product show in the world, drew over 120,000 attendees in just three days; Thursday, Friday and Saturday. There were over 3,300 exhibitors showcasing products at the Anaheim Convention Center in March. The show was graced by many amazing people from true health revolutionists, inventors, food scientists, owners of health food stores, celebrities and more! 

     

    This event thrives thanks to the dedication of organizers, attendees, and exhibitors. Among them are influential, passionate, and noteworthy individuals shaping the health industry. From newcomers to long-time pioneers, these individuals represent the diverse and innovative spirit of Expo West. Here are some highlights from my experience, organized by the individuals I encountered. 

     

    Jennifer Garner hosted the Organic Night Out: the Oscars for the food industry. Jennifer has been a regular at Expo West for many years now because of her involvement and investment in Once Upon a Farm. Once Upon a Farm is a brand known for its organic, cold-pressed baby food and snacks. Their products are made with fresh, high-quality ingredients and are free from preservatives and artificial additives. Once Upon a Farm aims to provide nutritious and convenient options for families seeking wholesome, on-the-go food choices for their little ones.

     

     

     

    Vanessa Hudgens from High School Musical attended to support Cali Water. Cali water is a brand of bottled water sourced from natural springs in California. It is known for its crisp, refreshing taste and commitment to sustainability. Cali water bottles are made from recycled materials, reflecting the brand’s dedication to environmental stewardship.

     

    We were hoping for an appearance from Katy Perry in support of her brand Bragg however she did not attend this year. 

     

    Derek Meadows Co-Founder of PureWine – Enjoy your wine, headache-free by using PureWine purifiers. Also, Derek is a genius inventor of this product that removes sulfites from wine without changing the taste! 

     

    Vani Hari aka Food Babe Co-Founder of Truvani – Plant protein with no nasty ingredients just clean organic ingredients.

     

    Mark Sisson founder of Primal Kitchen – Sauces and dressings that use real, high-quality ingredients and no seed oils! 

     

    Doug Kantner Founder of Never Better Foods – Plant-based creamy, melty delicious vegan cheese.

     

    Eric Skae Chief Executive Officer of Carbone Fine Foods with Caitlin Skae.

     

    Shawn Wilbur Director of Sales – Remedy Organics Superfood shakes and immune-boosting wellness shots.

     

    Eric Schnell Founder | Chief Executive Officer of Beyond Brands –  A full-service agency that partners to formalize your idea and build a sustainable, scalable, and successful business.

     

    Richard Pauwels Founder of Rich Nuts –  Discovered the health benefits of sprouting nuts while he was a professional firefighter in California. He was in search of a delicious, energy-packed snack to sustain him on one of the toughest jobs on earth.  

     

     

    Jordan Brown Hu Chocolate Co-Founder – Hu snacks are paleo friendly, gluten-free and soy-free. Simple ingredients, unbeatable taste.

     

    Dr Robert Scott Bell- whose work in the 1980s and ’90s captured the attention of the medical community, for his distinguished contribution to the advancement of scientific knowledge and understanding of silver’s tissue regenerative properties. Dr Robert Scott Bell also has a radio show.

     

    Lauran Skae (The Zen Blonde) – Shares how women are treated in pop culture and so much more.

     

    Melissa Urban is the co-founder and CEO of the Whole30 program – NYT best-selling author THE NEW WHOLE30

     

     

    David Bronner is the Cosmic engagement officer at Dr Bronners – Amazing organic soaps and Chocolates! This is Dr Bronner’s grandson! 

     

     

    The strawberry farm – with the Nourish Cold Press Juice team! It’s woman-owned and they carefully craft their cold-pressed juices with organic and regenerative certified ingredients that heal our bodies, our communities, and our planet.

     

     

    Farmer Jawn is building regenerative foodways that enable underserved communities to access health through fresh foods – understand the food is medicine! Farmer Jawn is the first black woman in the world to have an organic regenerative farm of this nature. 

     

    Derek Webber – Partner + Nutrition & Beauty Co-Chair BeyondBrands and President of VitaVirtu Consulting

     

    Riley Rearden Director of marketing and Shane Hoffer – Imlak’esh Organics – A sustainable, intentional company that specializes in the import and distribution of superfoods ethically sourced from small-scale organic farmers around the world.

     

    Swat Team – The event was so huge with over 40,000 people attending per day that the SWAT team was there to keep everyone safe. 

     

    Tyler Schneider Regional Sales Director at Cleveland Kitchen and Mac Anderson co-founder and Chief commercial officer. Clevland Kitchen is known for its kraut and kimchi products.

     

    John Roulac Founder of Nutiva and Founder of Coco Clean coming Q3 a natural laundry detergent! – The world’s leading organic superfoods brand of hemp, coconut, chia and red palm products.

     

    Marci Zaroff – Founder/CEO ECOfashion Corp | ECOlifestyle Pioneer & Author | Co-Founder BeyondBrands & Good Catch.

     

    Mattia the pizza boss and Stefano Cataldo founder of Oggi – Authentic Italian gluten-free Cauliflower crusts. 

     

    Dale Parkes founder of Unique Distribution – Australia’s largest natural distribution company!

     

    Alison Cox VP of Sales & Marketing at Edward & Sons – Family-owned health food company that sells organic, vegan and Gluten free products. 

     

    Koert Liekelema CEO at SunButter – Delicious Sunflower Seed Butter

     

     

    Sharon Brown Founder and Amanda Luke CEO at Bonafide Provisions – The Cleanest organic bone broth I have come across

    Bryce Wylde Functional Medicine Clinician VennMed.com, Founding Partner The DNA Company, Author and Brent Bishop Founder of Think Fitness Studios, Fitness expert, Celebrity trainer and Author.

    Bragg is a well-known health and wellness brand that offers a variety of natural and organic products. They are particularly famous for their apple cider vinegar, which is unpasteurized, unfiltered, and made from organic apples. 

    Chef Bae – As seen on Food Network and America’s Test Kitchen, Brooke “Chef Bae” Baevsky, is an LA-based celebrity private chef. 

    Kris Fade founder of Fade Fit – Protein snacks and Vitamins.

     Mark Sisson founder of Primal Kitchen and Mellisa Urban Whole30 co-founder

    Micheal McNeeley co-owner, Gail Chester COO/ Co-owner and Robert Mott from Lively Up Your Breath – The most Lively booth we experienced! Do you have a rap song for your brand?

    Joe Turturici and Stefano Cataldo founders of Oggi – Authentic Italian gluten-free Cauliflower crusts.

    Scott Greenburg- Founder & Attorney at FarPoint Venture Law PC, Mike Fata – built a $100M business and sold it for $419M. Now he is building a portfolio of companies and sharing his journey to help entrepreneurs grow. Marci Zaroff, Sarah NewMark – Chief Operating Officer at True Grace Nutrition and Erin Shrode.

    Matt Levine – Founder at Chlorophyll Water

    Terri Smith – From Kroger

    Jessica Anderson from Kroger and Caroline Tarnofsky 

    Kelly Bradshaw – food stylist 

    Gina Coccari senior national sales manager at Dr Bronners and Ryan Fletcher Director of Public Relations at Dr bronners

    Francisco Correa – CEO of Edge Foods Company

    Nicks Sticks Team – Turkey, Beef, Chicken Sticks — All of their sticks are nitrate-free, antibiotic-free, hormone-free, and gluten-free.

    Jenna Grossbart Co-founder of Holi Scoops – Plant based frozen dessert that promises more nutrition, more function, and more indulgence.

    Corina Magrudder and Christina Luna – SunButter girls

    Caroline Tarnofsky – The Earth Diet  team  

    Daniela Jenson co founder of Good Picture Foods

    Tara Jensen – from Red River Commodities (the Sunbutter chick)

    John, Paul and Mike – The SunButter team 

    Christina Luna- SunButter team

    Hayley Van Buren – The Earth Diet Executive Assistant

    Mike Schmit Certified Nutritionist, Hormone Coach and created Superfood SuperHuman

     Rusty, Jennie, Julie and Brandon- The Redmond Team 

    Rachel Varga Marketing Director full stack | Head of Marketing for Sovereign Silver | Entrepreneur | Podcaster – Silver has been used for more than 2,000 years to help safeguard human health. It is a natural element that can be found in whole grains, edible and medicinal mushrooms, mammalian milk, spring water, sea water and tap water.

    Geri Tollefson – from SunButter.

    Lisa Shanower Vice President at SunButter.

    SunButter team.

    Zuri Allen Owner, and founder at I Am Zuri – Coach /Author/Podcaster

    Bobby Parish – A Food Network Champion and has award-winning recipes! His tag line is ‘Making healthy food that actually tastes good!’. FlavCity YouTube channel

    Chef Shawn and wife Jennie from Redmond Real Salt  – Unrefined sea salt mined from an ancient seabed in Utah.

    Sahithya Wintrich owner and founder of Chutni Punch -The Chutni Punch product line includes a set of three unique and colorful flavors of fragrant finishing spices, inspired by the tastes of India. 

    Laura Tuttle founder of Laura Lives The Good Life – Sourdough Cookbook Author

    Andrea Donsky – Nutritionist IN Menopause, Menopause Educator, Menopause Researcher & Menopause Speaker, TV Media Expert, Host, Influencer/KOL, Author, Podcaster

    Zen Honeycutt the Founder and Director of Moms Across America – A non-profit National Coalition of Unstoppable Moms. Kris Fade 

    Travis Baumgardner – Chief Customer Officer & Co-Founder at SAMBAZON

    Hannah Ault- Retail Marketing Specialist at Ancient Nutrition 

    Christina Door Drake Co-Founder & CEO – Willa’s Oat Milk

    Lori Levene Co-Founder at Scott’s Protein Balls – Refrigerated protein snacks that are made with 100% Plant-based, allergen-friendly and nutrient-dense ingredients.

    Chelsea Kruse – Partnerships and Influencer Marketing Manager at Primal Kitchen.

    Wrapping up the Expo with our favorite tradition a meal at Gracias Madre, renowned for its delectable plant-based Mexican dishes.

     The Crew

    Thank you to everyone who came to my book signings at the Redmond and SunButter Booths this year 

    The Expo West After Party

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  • Reed Davis CNT, Hidden Medical Testing Patterns Revealed  – Functional Diagnostic Nutrition

    Reed Davis CNT, Hidden Medical Testing Patterns Revealed  – Functional Diagnostic Nutrition

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    Hello Health Heroes! This episode clears up questions on the proper tests to take when wanting to find out why you don’t feel good. This will give you a baseline and data to make significant decisions that will impact your health. Especially if you are one of the many people where doctors are telling you […]

    The post Reed Davis CNT, Hidden Medical Testing Patterns Revealed  appeared first on Functional Diagnostic Nutrition.

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    FDN

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  • Will fasting increase your risk of cardiovascular death? – Diet and Health Today

    Will fasting increase your risk of cardiovascular death? – Diet and Health Today

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    The American Heart Association recently held the Epidemiology and Prevention / Lifestyle and Cardiometabolic Health Scientific Sessions from March 18th to 21st, 2024, both in Chicago and online. One of the “highlights” from this event was a press release titled “8-hour time-restricted eating linked to a 91% higher risk of cardiovascular death,” which gained widespread media attention. The release was based on a study presented as a poster by Chen et al., exploring the association of 8-hour time-restricted eating (TRE) with mortality rates, particularly cardiovascular deaths.

    The study aimed to investigate whether adhering to an 8-hour eating window daily was associated with long-term health benefits, focusing on mortality outcomes rather than just markers of health. Referencing data from the US National Health and Nutrition Examination Survey (NHANES) spanning from 2003 to 2018, the researchers assessed dietary patterns of participants over two separate occasions. However, several methodological issues cast doubt on the validity of the findings.

    First, the reliance on participants’ recall of food consumption from a single day, twenty years prior, introduces considerable recall bias and inaccuracies inherent in food frequency questionnaires. The uneven allocation of participants across eating window groups, along with with an unusual choice of reference group (12-16 hours) also raises concerns about potential bias and manipulation of results.

    The characteristics table revealed stark demographic and health differences between participants in different eating window groups. While the study reported a strikingly high death rate of 14%, it lacked adjustment for important confounding factors such as diabetes, hypertension, and shift work, among others.

    Looking closer at the poster’s results, it’s clear that the headline-grabbing claim of a 91% higher risk of cardiovascular death associated with 8-hour TRE was based on a tiny subset of participants (0.15%) who both died during the study period and reported eating within an 8-hour window. Further, the lack of statistically significant findings in most comparisons highlights the weakness of the claims being made.

    The poster concluded by saying “These findings require replication but do not support long-term use of 8-hour TRE for prevention of cardiovascular death nor for improving longevity”, which is nonsense. Nothing was found for all-cause mortality, so longevity can’t be mentioned.

    You can read the full article below

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    Zoe

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  • When To Use DNA Testing

    When To Use DNA Testing

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    DNA Testing: Summary

    “When To Use DNA Testing” features Krista, an integrative health practitioner specializing in treating complex illnesses through an integrative and somatic approach. She discusses her personal health journey of battling autoimmune diseases to practicing personalized and holistic healing methods, which led her to the field of integrative medicine and ultimately to practice DNA testing and brain retraining techniques to facilitate healing for her clients.

    Krista shares insights into her practice’s approach to treating autoimmune diseases, Lyme disease, mold illness, and more, leveraging unique testing methodologies and holistic treatments. The conversation delves into the significance of DNA testing in uncovering root causes of illnesses, differentiating from genetic SNP tests, and its ability to identify bacterial and pathogen stressors in the body. This podcast explores the potential applications of genetic testing in solving mysteries and discovering valuable information. Krista and Evan touch on the ethical considerations, practical benefits, and potential pitfalls of DNA testing. Listeners gain a deeper understanding of the complexities and opportunities associated with incorporating DNA analysis into different aspects of life.

    Krista also emphasizes the importance of self-acceptance, emotional work, and lifestyle changes as critical components of the healing process. Additionally, she outlines potential collaborations with other health practitioners and the future direction of her practice, including transitioning to a hybrid model of remote and in-person consultations.

    DNA Testing: Topics

    00:00 Meet Krista: A Journey from Pain to Purpose

    00:57 The Evolution of Functional Diagnostic Nutrition Testing

    02:10 Krista’s Personal Health Odyssey: From Dancer to Diagnosis

    04:54 Unveiling the Root Cause: Lyme Disease and Mold Illness

    06:57 The Power of DNA Testing in Uncovering Hidden Illnesses

    11:14 A Deep Dive into the Science and Success of DNA Testing

    15:07 Quantum Physics and Biophotons: The Science Behind the Success

    17:41 Integrating Mind, Body, and Spirit in Healing

    21:39 The Role of Brain Retraining in Holistic Healing

    25:18 The Power of Brain Retraining and Self-Awareness

    25:51 Exploring Parts Work and Self-Talk Repatterning

    31:12 Client Transformation Stories: Overcoming Health Challenges

    33:32 Personal Health Journey and Continuous Learning

    36:02 Leveraging Technology and Collaboration for Health Coaches

    37:24 Expanding Services and Embracing Change

    38:16 The Importance of In-Person Connections and Future Plans

    42:13 Engaging with the Community and Finding the Right Support

    45:03 Final Thoughts: Radical Self-Acceptance for Health

    Where to Find Krista Morton

    More About FDN

    Visit our website, our YouTube, our Instagram, or our Facebook.

    Go to our Health Detective Podcasts for more informational and functional health-oriented podcasts like this one.

    LEARN MORE ABOUT US

    Try FDN for FREE! 

    COURSE OVERVIEW

    DRESS WORKSHOP

    STRESS & HORMONE WORKSHOP

    5in5 WORKSHOP

    MEDICAL DIRECTOR PROGRAM

    HEALTH SPACE UNMASKED (UPCOMING LIVES)

    HEALTH SPACE UNMASKED – FREE EXPERT LED TRAINING SESSIONS

    FDN METHODOLOGY

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  • Top 50 Products of Expo West 2024

    Top 50 Products of Expo West 2024

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    Expo West is the largest natural food and product show in the world! It drew over 40,000 attendees each day and 3,300 exhibitors displaying their products at the Anaheim Convention Center every March. I do my best to cover the entire show floors to discover new products and existing brands that are coming out with new skus. Each year I put together my Top 50 list for the brands I feel really deserve it. This is not paid at all, I genuinely love putting together this article after each Expo West. 

    I want to say a disclaimer before you read the top fifty, and that is my principles and The Earth Diet is all about living as naturally as possible. That means eating majority whole foods that come straight from nature like vegetables, fruits, nuts, seeds, herbs, spices and for the meat eaters grass-fed and pasture raised animals and wild seafood. The best products are those that come straight from the earth without any packaging involved at all, and ideally eating from your own garden. With that being said, some of these products are “upgrades” to your favorite foods like a healthier muffin, bread, candy and snacks. 

    For me the companies who hit these marks get an A+:

    • USDA organic 

    • Regenerative organic certified 

    • Non-GMO

    • No refined sugar including white sugar and cane sugar 

    • No preservatives, additives, colorings or flavors 

    • No weird junky ingredients that we couldn’t grow ourselves 

    • No hydroponics  

    • Have sustainable practices like up-cycling and eco-friendly packaging  

    However, I wanted to let you know that some of the brands featured here may fall just below hitting all these marks, but they are still worth mentioning as they are a major upgrade to conventional products and making a difference in people’s health and lives. 

     

    1. Pure Wine – The Wand

    Pure Wine is the brand offering two unique filtration systems that eliminate histamines and sulfites, the culprits causing headaches and other wine sensitivities, without altering the flavor of your delicious reds and whites. It looks like a mini pool filter, you dip it into your wine and leave it in for 5 minutes and it removes the sulfites. What a genius creation! 

    2. Queen Street Bakery – Superfood English Muffins 

    Made from Superfood ingredients, these gluten free, vegan and allergen free English Muffins have a satisfying texture that’s crispy on the outside and soft on the inside, making them the perfect canvas for your favorite toppings. It’s a blend of white bean flour, sorghum flour, arrowroot, tapioca and potato flour. These muffins are so soft! I’m telling you if you like breakfast muffins you will LOVE these. 

    3. Primal kitchen – Yum Yum Sauce

    Primal Kitchen Yum Yum Sauce is a delicious and versatile condiment created by Primal Kitchen, a brand known for its commitment to using high-quality, real-food ingredients. Yum Yum Sauce is inspired by the traditional Japanese Hibachi-style sauce and offers a creamy and tangy flavor profile that pairs well with a variety of dishes. I presented Primal Kitchen’s new sauces on KTLA part of the top 6 products of the Expo West 2024! 

    They have four new flavors

    • Yum Yum Sauce

    • Chicken Dippin

    • Avocado Lime

    • Special Sauce

    All of their sauces are made without gluten, refined sugar and seed oils. The base is avocado oil which is just superb. 

    4. Redmond – Re-Lyte

    Redmonds Re-Lyte line contains junk-free electrolyte products in a wide variety of formulas to fit your clean lifestyle. Whether you need everyday immune support, a motivating pre-workout pump, or a boost to get you through that afternoon energy slump, there’s a Re-Lyte product that’ll make your journey a little more amazing.

    5. Willas – Oat Milk

    Willa’s is different to other oat milks for a few reasons. The main one being they use the entire whole oat to make the oat milk whereas other brands did you know they only use the oat sugar or starch? This is why oat milk has such a bad reputation for raising blood sugar levels! But Willa’s has just 1 gram of sugar per serving vs 5-10 grams in other oat milks. It’s also 100% organic their original has just 3 ingredients: oats, water, and sea salt. That’s it! Also, Willas is Shelf-stable: doesn’t need to be refrigerated until opened You’ve got to try this oat milk it’s so unique and clean! 

    6. SunButter – Jammie’s 

    Allergen-Safe, Tasty Bites – SunButter and jelly sandwiches, nut-free and packed with 7g of protein. Delicious flavor combos of creamy sunflower butter and sweet grape jelly in every bite. Vegan. Whole Grains. Plant-Based. No Artificial Flavors. 100% Nut Free. Kosher Certified.  Perfect for Kid’s school lunch box!

    7. Vermont Smoke and Cure – Meat Sticks

    Premium ingredients with NO antibiotics, hormones, artificial ingredients or major allergens. Their meat stick snacks Taste Right Because They’re Made Right. Perfect portable protein made The Vermont Way. With individually wrapped beef, pork and turkey options in 6 tasty flavors, on-the-go snacking is easier and more delicious than ever. They smoke their meat for 18 hours which gives it an epic flavor! 

    8. Frooze balls – Fruit Ball Snack

    Frooze Balls create 100% plant-powered snacks that are good for you and the planet. All their Frooze Balls are made with real, natural food in recyclable packaging. The most important bit is that they are healthy and YUMMY! Great for lunchboxes. They are sweetened with dates or fruit and made from fruit and nuts. 

    9. Meli Wraps – Beeswax Wraps

    Meli Wraps Beeswax Wraps are a reusable alternative to plastic wrap, plastic container lids, and plastic sandwich bags. Meli Wraps was founded as a way to help keep single-use plastic out of our oceans, and they have helped keep over a million pounds of plastic out of the oceans so far. Amazing!

    10. Froot Thief – Real Fruit Whips

    Made from real fruit and a splash of fruit juice with no added nasties, they’re 100% natural and tasty too. Great for lunch boxes! They are entirely sweetened with fruit, no added sugar at all! More wholesome than an organic candy even since this product is closer to nature

    11. SunButter – Organic SunButter

    Organic SunButter is a simple and delicious sunflower butter. Each serving contains 7g of plant-based protein and more vitamins & minerals than most nut butters. This makes it a great-tasting fuel for anyone! Made with one simple ingredient – organic roasted sunflower seeds .. that’s it!  Also My favorite!

    12. Ancient Nutrition – Regenerative Organic Probiotics

    The first-ever combination of prebiotics, postbiotics and 30 diverse probiotics strains, plus Regenerative Organic Certified superfoods to support gut health. All packed into just one convenient capsule.

    13. Dr Bronners – Regenerative Organic Chocolate Salted Dark Chocolate 

    Introducing the first Regenerative Organic Certified chocolate! This certification guarantees that ingredients are cultivated in diverse and thriving ecosystems, employing eco-friendly farming techniques that reduce carbon emissions and elevate soil quality. Rich soil means delicious ingredients for an ethically made, rich chocolate!

    14. Malk – Almond Milk Chocolate 

    Made with only the best stuff possible. Simple, clean ingredients with no gums, oils, fillers or anything artificial. Ever. My newest favorite is the Almond Milk Chocolate! Delish!

    15. Rich Nuts – Sprouted Nuts

    Nuts and seeds have a protective shield for survival, but it can cause gut issues. At Rich Nuts, they sprout nuts to unlock their nutrients, making them easier to digest and packed with goodness. Enjoy their alive, nutrient-dense snacks—full of good fats, protein, and irresistible crunch! Once you try these sprouted nuts it’s very hard to eat a regular nut ever again! The taste is insane and you will notice a huge difference in your digestion! 

    16. Pan’s – Mushroom Jerky 

    Shiitake mushrooms are known for their dense, fibrous texture and their savory umami flavor, which is why the Pan family has been using them in their jerky recipe for decades. While Pan’s Mushroom Jerky doesn’t contain any meat, the delicious umami flavor and chewy texture will leave you feeling satisfied!

    17. Lively up breathe – Breath Fresheners

    Experience “Confidence You Feel, Freshness You Taste” with Lively Up breath fresheners—minus the junk. They prioritize transparency and quality, which is why their products are free from refined sugars, preservatives, artificial flavors, and sweeteners. Additionally, they’re all Non-GMO Project Verified, Certified Gluten-Free, and Cruelty-Free. Whether you prefer vegan or vegetarian formulas, our breath fresheners deliver both effectiveness and great taste. Because when it comes to what’s good for you, it shouldn’t taste anything less than delightful!

    18. Oggi – Pizza Crusts

    Oggi Foods is the only gluten-free pizza in the industry with rising air pockets. All of their pizzas are gluten-free certified and made in a gluten-free facility. Their award-winning cauliflower crust is my favorite! These are ridiculously delicious, the texture is just perfect that people cannot tell they are gluten free. Created by Italians so they know best! 

    19. Truvani – Only Bar

    Bonafide Provisions offers organic bone broth made from simmering bones, vegetables, and herbs for 18-24 hours, resulting in a nutrient-rich, flavorful product. It’s packed with vitamins, minerals, collagen, and amino acids, supporting gut and joint health. Made with organic, pasture-raised ingredients, it’s Paleo and Whole30 approved, perfect for various recipes or enjoyed on its own. It is woman-founded and woman-run (CEO). 

    22. Holi Scoops – New Discos

    Introducing Holistic Frozen ice cream—a plant-based, adaptogenic delight that’s keto-friendly and free from added sugars! But that’s not all—infused with adaptogens known for their mood-boosting properties, their flavors take happiness to a whole new level.  The new discos are delicious and will be coming out soon! 

    23. LoveBird – Cereal 

    Their cereals feature top-tier, whole-food ingredients—all clearly listed on the front of the box. They avoid lab-engineered, gut-disrupting “natural” flavors and high-potency sweeteners. Instead, they harness the power of organic raw honey, nature’s original superfood. They incorporate organic cassava root to support gut health, providing prebiotic fiber and resistant starch to help manage blood sugar. Additionally, organic coconut enriches the cereals with sustained energy, amino acids, healthy fats, fiber, and potent antioxidants for overall health.

    24. Chi Foods – Organic Plant-based meat

    The first certified organic line of plant-based meats, CHi Foods is a healthy alternative made with real ingredients. It’s rich, it’s meaty, and it’s full of umami. CHi Foods’ star ingredient is the CHi Nut (aka the Sacha Inchi Nut) — a protein-packed superfood nut rich in plant-based Omega 3s. 

    25. Cleveland kitchen – Kraut

    Cleveland Kitchen creates fermented food products that taste amazing and are healthy for all! Processed in a way that leaves them crisp and flavorful.

    26. Patagonia – Seafood

    Patagonia offers sustainably sourced seafood, prioritizing ethical and eco-friendly practices. Their products are known for their high quality and commitment to environmental conservation. They also make high-fiber organic pastas with just two ingredients: durum wheat flour and flour from Kernza, a wheatlike perennial. Both are 100% whole grain.

    27. Bragg – Ready to drink refresher

    Enjoy a delicious twist on Bragg Organic Apple Cider Vinegar. Each ready-to-drink Refresher features a fusion of health-boosting flavors.

    28. Edward and Sons – Mashed Potato 

    Edward & Sons Organic Mashed Potatoes are easy to prepare, delivering the rich, comforting taste of fluffy mashed potatoes in less than 4 minutes. They make an excellent side dish, or a complement to dishes like shepherd’s pie! These are a major upgrade to conventional powdered mash potato full of crappy ingredients! 

    29. Remedy – Super Ube Glow

    Super Ube Glow embodies the belief that beauty emanates from within. This creamy purple wellness shake is brimming with vibrant purple sweet potato and a curated blend of antioxidants, plant-based protein, and superfoods. Savor its deliciousness while nurturing your inner radiance.

    30. Good Sam – Chocolate Covered Macadamias 

    Indulge in the decadence of these Organic Chocolate Covered Macadamias—enjoy their velvety texture, subtly sweet butteriness, and delightful roasted, salty finish.

    31. Clean Logic – Bath and Body products

    Cleanlogic is a brand committed to more than just selling products; they prioritize creating an inclusive workplace where every individual’s abilities and perspectives are valued. By choosing Cleanlogic products, customers are not only making a purchase but also contributing to a greater cause. Their support enables Cleanlogic to employ team members with disabilities and foster a community of dedicated craftspeople who take pride in their work.

    32. Never Better Foods – Dairy Free Cheese

    Never Better Food’s dedication to crafting irresistibly ooey-gooey textures has set a new standard, making their plant-based cheese a go-to favorite for all. Every bite leaves a lasting impression.

    33. Gimme – Seaweed

    Gimme Seaweed is a brand that specializes in producing organic seaweed snacks. Seaweed is a nutrient-rich marine plant known for its health benefits and savory flavor profile. Gimme Seaweed offers a variety of seaweed snacks in different flavors and formats, including roasted seaweed sheets, seaweed chips, and seaweed snacks seasoned with various spices and seasonings.

    34. Nick Sticks – Meat Snack Sticks

    With meat snack sticks from Nick’s Sticks, you can rest assured knowing there’s no need to worry. They boast ZERO gluten, NO added sugars, NO artificial colors, NO MSGs, NO nitrates, NO antibiotics, and NO hormones. It’s all about delivering “all of the goodness and none of the garbage.”

    35. Carbone – Pasta Sauce

    Elevate your dining experience at home with the vibrant flavors of Carbone, meticulously crafted using only the finest ingredients. Their sauces are slow-cooked and made in small batches, ensuring quality and authenticity in every bite.

    36. Every Body Eat – Cookie Bites 

    At Every Body Eat, they are firm believers in the unifying power of food. That’s why they created a range of clean, gluten-free, plant-based snack thins and crispbreads (and more) the newest being their Cookie Bites. 

    37. Dragon – Pain Relieving Balm

    When you’re seeking powerful pain relief, try Dragon. Their formula combines menthol, camphor, ancient herbs, terpenes, and nano-emulsified hemp extract to effectively soothe joint, muscle, backache, and minor pains. Count on Dragon to provide the relief you need when you need it most.

    38. Bobos – Oat Bars

    Savor the goodness of Bobo’s baked goods—a delectable and nutritious snack suitable for both home indulgence and on-the-go munching. Explore their diverse range of products and flavors, guaranteed to please the entire family!

    39. Daily Harvest – Pasta

    Daily Harvest delivers convenient, nutritious meals made from organic fruits and vegetables. With options like smoothies, soups, bowls, and pasta, customers can enjoy pre-portioned, frozen ingredients delivered to their doorstep. The emphasis is on high-quality, whole food ingredients without artificial additives, catering to various dietary preferences.

    40. Sambazon – Acai

    All Açaí SAMBAZON products are Certified Organic and Fair Trade, sourced and hand-harvested ethically by local farmers. Through our Palm to Palm promise, we give back to the communities harvesting our Açaí fruit, fostering a direct connection between our farmers and you. Experience the delicious powers of Açaí while supporting sustainable practices and community empowerment.

    41. Hu Kitchen – Hunks 

    Hu Kitchen Hunks are bite-sized chocolate snacks made with organic cacao and sweetened with coconut sugar. They come in various flavors, are free from refined sugars and common allergens, and are praised for their delicious taste and simple ingredients.

    42. Sweet Loren’s – Cookie Dough

    Sweet Loren’s Cookie Dough is a popular brand known for its ready-to-bake cookie dough made with high-quality, clean ingredients. Their cookie dough is made without artificial flavors, colors, preservatives, hydrogenated oils, or GMO ingredients. It comes in a variety of flavors, including chocolate chunk, sugar cookie, oatmeal cranberry, and more.

    43. Ezekiel – Wraps

    Ezekiel wraps by Food for Life are made from sprouted grains and legumes, inspired by Ezekiel 4:9. They’re fortified with nutrients, low in fat, high in fiber and protein, making them a healthier alternative to traditional wraps. Enjoy them filled with your favorite ingredients for a nutritious meal option.

     44. Aura Cacia – Rosemary Castor Oil 

    Aura Cacia Organic Castor Oil with Rosemary essential oil, sourced from India, is cold-pressed from tropical castor plant seeds, known as beans. This potent cleansing oil, enriched with fatty acids, effectively retains moisture, offering nourishment and balance to the skin, hair, and scalp.

    45. Barukas 

    Barukas nuts, from the Baruzeiro tree native to Brazil’s savanna region, boast a unique flavor profile and abundant nutrients. Similar to almonds or peanuts, they offer a slightly sweet taste with cocoa undertones. Rich in protein, fiber, healthy fats, and antioxidants like polyphenols and flavonoids, Barukas nuts support heart health and reduce inflammation. Their cultivation promotes biodiversity and provides economic opportunities for local communities. Enjoy these delicious and nutritious nuts as a snack that’s both satisfying and beneficial for your health.

    46. Laird – Daily Greens 

    Experience the ease and delight of nourishing your body and mind with Lairds Prebiotic Daily Greens formula. Featuring three potent blends—Prebiotic Fiber, Adaptogens, and Fruits & Vegetables—this recipe offers an excellent source of Vitamin D and prebiotics to promote and sustain a healthy gut.

    47. Base Culture – Bread

    Base Culture bread is a gluten-free, paleo-friendly bread made with wholesome ingredients like almond flour, coconut oil, and eggs. It’s free from grains, gluten, dairy, soy, and preservatives. Despite being grain-free, it has a soft texture and is available in various flavors like sandwich bread and cinnamon raisin. Perfect for those with dietary restrictions or anyone seeking a healthier bread option.

    48. Siete – Chips 

    Siete chips are a brand of grain-free tortilla chips made from wholesome ingredients like cassava flour, avocado oil, and chia seeds. They are gluten-free, non-GMO, and paleo-friendly, providing a healthier alternative to traditional tortilla chips. Siete chips come in various flavors and are perfect for snacking or dipping.

    49. Taylor Pass– Manuka honey 

    Taylor Pass Manuka Honey is a premium honey from New Zealand, sourced from the Manuka tree. It’s renowned for its unique flavor and potent health benefits, including antibacterial and antioxidant properties. Carefully harvested and graded for quality, it’s prized for its immune-boosting and wound-healing properties, commonly used in beverages or skincare. Overall, it’s a popular choice for its exceptional taste and health benefits.

    50. Apple Gate – Hot Dog  

    Their natural and organic beef hot dogs are crafted with 100% grass-fed beef, water, salt, and spices—nothing more. They prioritize clean, simple ingredients, so you can focus on topping your hot dog instead of worrying about what’s inside. Free from GMOs, antibiotics, and artificial additives like sodium nitrate and sodium diacetate.

    Other great products worth mentioning are Lesser Evil Popcorn, Hop tonic mint lavender, Smart Sweets, Good Pop, Unreal, Wild Wonder, Here We Flo, Ecos laundry detergent, Saint James tea, Waiakea Water, Chlorophyll water, Cocojune, Truff, Back to Nature, Tru Earth Laundry Detergent, Catalina crunch and Uglies chips.

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  • The Efficacy of Weight-Loss Supplements  | NutritionFacts.org

    The Efficacy of Weight-Loss Supplements  | NutritionFacts.org

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    Are there any safe and effective dietary supplements for weight loss?

    In a previous discussion, I noted that an investigation found that four out of five bottles of commercial herbal supplements bought at major U.S. retailers—GNC, Walgreens, Target, and Walmart—didn’t contain any of the herbs listed on their labels, instead “often containing little more than cheap fillers like powdered rice, asparagus and houseplants…”

    You might hope your supplement just contains houseplants. Weight-loss supplements are infamous for being “adulterated with prescription and over-the-counter” drugs. In a sampling of 160 weight-loss supplements that “were claimed as 100% natural,” more than half were tainted with drugs and active pharmacological ingredients, ranging from antidepressants like Prozac to erectile dysfunction medications like Viagra. Diuretic drugs are frequent contaminants, which makes sense. In my previous videos on ketogenic diets, I talk about rapid water loss being “the $33-billion diet gimmick” that has sold low-carb diets for more than a century. But why the Viagra?

    At least the spiked Viagra and Prozac are legal drugs. Researchers in Denver tested every weight-loss supplement they could find within a ten-mile radius. Alarmingly, they found that a third were adulterated with banned ingredients. The most common illegal adulterant of weight-loss supplements is sibutramine, which was sold as Meridia before it was yanked off the market back in 2010 for heart attack and stroke risk. Now, it is also blamed for cases of slimming supplement–induced psychosis.

    An analysis of weight-loss supplements bought off the internet that were advertised with claims like “purely natural products,” “harmless,” or “traditional herbal” found that a third of them contained high doses of the banned drug sibutramine and the rest had caffeine. Wouldn’t you be able to tell if caffeine was added to a supplement? Perhaps not, if it also had temazepam, a controlled substance (benzodiazepine) “downer” sedative found in half of the caffeine-tainted supplements.

    Doesn’t the FDA demand recalls of adulterated supplements? Yes, but they often just pop back up on store shelves. Twenty-seven supplements were purchased at least six months after recalls were released, and two-thirds still contained banned substances. That’s 17 out of 27 with the same pharmaceutical adulterant found originally, and 6 containing one or more additional banned ingredients. Aren’t the manufacturers penalized for noncompliance? Yes, but “the fines for violations are small compared to the profits.”

    One of the ways supplement makers can skirt the law is by labeling them as “not intended for human consumption because it shifts the responsibility from the seller to the user”—for example, labeling the fatal fat-burner DNP as “an industrial- or research chemical.” This is how designer street drugs can be sold openly at gas stations and convenience stores as “bath salts.” Another way is to claim synthetic stimulants added to slimming supplements are actually natural food constituents, like listing the designer drug dimethylamylamine (DMAA) as “geranium oil extract.” The FDA banned it in 2012 after it was determined that DMAA “was not found in geraniums.” Who eats geraniums anyway? Despite being tentatively tied to cases of sudden death and associated with hemorrhagic stroke, DMAA has continued to be found in weight-loss supplements with innocuous names like Simply Skinny Pollen made by Bee Fit with Trish.

    There is little doubt that certain banned supplements, like ephedra, could help people lose weight. “There’s only one problem, and it’s a big one: This supplement may kill you,” wrote a founding member of the American Board of Integrative Medicine.

    Are there any safe and effective dietary supplements for weight loss? As I discuss in my video Friday Favorites: Are Weight-Loss Supplements Safe and Effective?, when popular slimming supplements were put to the test in a randomized placebo-controlled trial, not a single one could beat out placebo sugar pills. “A systematic review of systematic reviews” of diet pills came to a similar conclusion: None appears to generate appreciable impacts “on body weight without undue risks.” That was the conclusion reached in a similar review out of the Weight Management Center at Johns Hopkins, which ended with: “In closing, it is fitting to highlight that perhaps the most general and safest alternative/herbal approach to weight control is to substitute low-energy density [low-calorie] foods for high-energy density and processed foods, thereby reducing total energy intake.” In other words, eat more whole plant foods and fewer animal foods and junk. “By taking advantage of the low-energy density [low-calorie] and health-promoting effects of plant-based foods, one may be able to achieve weight loss, or at least assist weight maintenance without cutting” down on the volume of food consumed or compromising its nutrient value.

    Learn more about the risks of supplements in my video Are Weight Loss Supplements Safe?.

    I referred to a keto diet video I did, check out the related posts below the links to other videos and blogs in that series.

    Learn more about optimal weight loss in my book, How Not to Diet. 

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    Michael Greger M.D. FACLM

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  • How Entrepreneurs Can Optimize Using Functional Labs

    How Entrepreneurs Can Optimize Using Functional Labs

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    Optimize Using Functional Labs: Summary

    In this episode of ‘How ENTREPRENEURS Can Optimize Using Functional Labs’, Marja Chow, a holistic nutritionist and creator of LabFit Nutrition, shares insights into how entrepreneurs can reduce burnout and optimize health through functional lab testing and biohacking. She discusses her journey into the ketogenic space, highlighting the transformative power of a high-fat diet in breaking the cycle of yo-yo dieting and stabilizing weight. Marja’s programs, including the Fat-Fueled Female Method, are designed to empower women to achieve sustainable weight loss by adopting a low-carb, high-fat lifestyle.

    Detective Ev explores Marja’s background and the creation of her signature programs, which stem from her personal health challenges. They delve into the importance of understanding and addressing disordered eating, body dysmorphia, and the harsh realities of bodybuilding. Marja shares how she transitioned from bodybuilding to embracing a ketogenic diet, which significantly improved her health and led to the development of her coaching programs. The conversation also touches on the challenges entrepreneurs face, including the tendency to push through symptoms due to high performance and the false normalization of common health issues.

    The podcast further discusses Marja’s approach to optimizing clients’ health, focusing on diet modification, personalized nutrition, and functional lab testing to identify and address underlying health issues. The success stories shared illustrate how Marja’s methodology has helped clients achieve improved energy levels, brain function, and overall well-being. The episode emphasizes the transformative impact of tailored nutrition and lifestyle changes on individuals’ health journeys, encouraging entrepreneurs to invest in their health for sustainable success.

    Optimize Using Functional Labs: Topics

    • Marja Chow is a registered holistic nutritionist, FDN practitioner, personal trainer, X bodybuilder, and a proud dog mom of two.
    • LabFit Nutrition helps high performing entrepreneurs and business owners reduce burnout, optimize health using functional lab testing and biohacking.
    • Fat Fueled Female Method empowers women to achieve sustainable weight loss by embracing a low carb, high fat lifestyle.
    • Marja Chow’s journey into the ketogenic space began in 2016, transforming her health and relationship with food.
    • Marja Chow discusses her battle with disordered eating and body dysmorphia during her bodybuilding career.
    • By adopting a ketogenic lifestyle, Marja Chow stabilized her weight and broke free from yo-yo dieting.
    • Marja Chow created her signature program based on her own health needs, turning pain into passion.
    • Entrepreneurs often ignore their symptoms, pushing through, which leads to health issues.
    • Functional lab testing gave Marja Chow and her clients the data needed to optimize health and understand their bodies better.
    • Marja Chow’s program, LabFit Nutrition, utilizes a three-part framework: lifestyle reboot, acceleration, and balanced body and mind.
    • Marja Chow discusses the importance of not under eating and the benefits of consuming enough protein.
    • Prioritizing sleep is crucial for recovery and overall health, especially for high performers.

    Where to Find Marja Chow

    More About FDN

    Visit our website, our YouTube, our Instagram, or our Facebook.

    Go to our Health Detective Podcasts for more informational and functional health-oriented podcasts like this one.

    LEARN MORE ABOUT US

    Try FDN for FREE! 

    COURSE OVERVIEW

    DRESS WORKSHOP

    STRESS & HORMONE WORKSHOP

    5in5 WORKSHOP

    MEDICAL DIRECTOR PROGRAM

    HEALTH SPACE UNMASKED (UPCOMING LIVES)

    HEALTH SPACE UNMASKED – FREE EXPERT LED TRAINING SESSIONS

    FDN METHODOLOGY

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  • Navigating Anxiety: Tips for Facial Rejuvenation Procedures | Allure Cosmetica

    Navigating Anxiety: Tips for Facial Rejuvenation Procedures | Allure Cosmetica

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    At Allure Cosmetica, we recognise the transformative power of facial rejuvenation in enhancing not just your appearance but also your confidence and self-esteem. Our commitment goes beyond providing exceptional cosmetic procedures; we are dedicated to ensuring your entire experience, from consultation to aftercare, is marked by comfort, understanding, and support.

    Understanding Facial Rejuvenation:

    Facial rejuvenation is a holistic approach to enhancing and revitalising your natural beauty. At Allure Cosmetica, we understand that choosing to undergo such a procedure is a personal decision. It involves not just physical transformation but also emotional and psychological aspects. Our focus on facial treatments is rooted in the belief that every individual deserves to feel empowered and confident in their own skin.

    When considering facial rejuvenation, it’s crucial to choose a trusted and experienced cosmetic clinic. Allure Cosmetica stands as a beacon of excellence in the field, offering personalised care that addresses individual needs and concerns. Our team of skilled professionals combines innovative techniques with a deep passion for their craft, ensuring that each procedure is tailored to enhance and complement your unique features.

    Choosing Allure Cosmetica for your facial rejuvenation journey means prioritising a commitment to transparency, trust, and unparalleled expertise. We invite you to explore the world of possibilities that facial treatments can offer, guided by a team that understands and values your well-being.

    Choosing Allure Cosmetica for Facial Rejuvenation:

    At Allure Cosmetica, we pride ourselves on being more than just a cosmetic clinic; we are your partners in the journey to rediscover and celebrate your natural beauty. When it comes to facial rejuvenation, choosing the right clinic is paramount, and we stand as a testament to excellence, innovation, and personalised care.

    Expertise in Facial RejuvenationTreatments:

    Our proficiency in facial treatments stems from a team of seasoned professionals who continually update their skills to stay at the forefront of industry advancements. Each member of our team, be it experienced aestheticians, innovative technicians, or caring support staff, brings a unique expertise and a shared passion for excellence. Our commitment to providing the most effective and safe treatments ensures that your facial rejuvenation experience at Allure Cosmetica is unparalleled.

    Tailored Approach to Individual Needs:

    We understand that every individual is unique, and so are their aesthetic aspirations. At Allure Cosmetica, we take pride in our ability to tailor each facial rejuvenation procedure to your specific facial structure and desires. Your journey with us begins with a thorough consultation where we listen to your concerns, answer your questions, and work together to create a personalised treatment plan that aligns with your goals.

    Commitment to Excellence:

    Our dedication to excellence extends beyond the procedure itself. From the moment you walk through our doors to your post-procedure care, we prioritise your comfort, education, and overall satisfaction. We believe in fostering relationships built on trust, transparency, and mutual respect. Choosing Allure Cosmetica means choosing a partner who is as committed to your well-being as you are.

    Transformative and Empowering Experience:

    Facial rejuvenation is not just about physical changes; it’s about boosting your confidence and embracing a new version of yourself. Our goal is to make this journey transformative and empowering. With a focus on your individual needs, state-of-the-art technologies, and the expertise of our passionate team, we invite you to trust us in revealing your skin’s true radiance.

    When you choose Allure Cosmetica, you’re not just selecting a service; you’re joining a community dedicated to celebrating and elevating your best self. Explore the possibilities of facial rejuvenation with us and experience the difference that personalised care and expertise can make.


    The Allure Experience:

    Embarking on the journey of facial rejuvenation with Allure Cosmetica, our Sydney cosmetic clinic ensures a seamless and comforting experience from your initial consultation to the aftercare that follows. We understand that the decision to undergo a cosmetic procedure can be accompanied by a range of emotions, including anxiety. Rest assured, our team is here to support and guide you through every step, creating an atmosphere of trust and understanding.

    Consultation Beyond Expectations:

    Your first consultation with us is not just a formality; it’s a pivotal part of your decision-making process. Our experienced professionals take the time to understand your unique needs, concerns, and aspirations. This thorough consultation sets the foundation for a personalised treatment plan that aligns with your individual goals, ensuring that you feel confident and informed before proceeding with facial rejuvenation.

    Supportive and Caring Staff:

    The cohesive synergy among our team members is designed to make your experience with Allure Cosmetica as comfortable and reassuring as possible. Our caring support staff is dedicated to providing emotional support and addressing any queries or apprehensions you may have. We believe that building a supportive and understanding relationship with our clients is key to a positive and empowering cosmetic journey.

    Seamless Journey from Consultation to Aftercare:

    At Allure Cosmetica, we take pride in offering a comprehensive experience that extends beyond the procedure itself. From the moment you step into our clinic, you are greeted with an environment designed for your comfort. The seamless journey continues with our aftercare support, ensuring you feel confident and cared for during the recovery process. Your well-being is our priority, and we are committed to providing the necessary resources and guidance for a smooth post-procedure experience.

    Embracing Your Best Self:

    Our approach is not just about enhancing your physical appearance; it’s about celebrating and elevating your best self. We understand the emotional and psychological aspects of facial rejuvenation, and our team is dedicated to creating an experience that leaves you feeling empowered and confident. Join the community at Allure Cosmetica, where your journey to rediscover your natural beauty is guided by a team that values your well-being as much as you do.

    Tips for Managing Anxiety Before Facial Rejuvenation:

    Embarking on the path of facial rejuvenation is a transformative decision, and it’s natural to experience a mix of emotions, including anxiety, before the procedure. At Allure Cosmetica, we understand the significance of managing these feelings to ensure a positive and empowering experience. Here are essential tips to help you navigate anxiety with grace and confidence:

    Educate Yourself on Facial Rejuvenation:

    Take the time to thoroughly research the facial rejuvenation procedure you’re considering. At Allure Cosmetica, we provide comprehensive resources to help you understand the process, potential outcomes, and what to expect during and after the procedure. Knowledge is empowering, and being well-informed can alleviate uncertainties.

    Open Communication:

    Communication is key in ensuring a positive experience. Feel free to express your concerns, expectations, and any questions during your consultation at Allure Cosmetica. Our professionals are here to provide transparent and detailed information, addressing any worries you may have and guiding you through the entire process.

    Set Facial Rejuvenation Expectations:

    It’s essential to set realistic expectations for the outcome of your facial rejuvenation. Allure Cosmetica takes pride in delivering realistic and achievable results through personalised treatment plans. During your consultation, we’ll work with you to establish goals that align with your unique features and aspirations.

    Lean on Support Systems:

    Share your feelings and concerns with friends, family, or support groups. Having a strong support system can provide emotional reassurance. At Allure Cosmetica, our caring staff is also here to offer support and guidance, ensuring you feel comfortable and understood throughout your facial rejuvenation journey.

    Focus on the Positive:

    Shift your focus towards the positive aspects of facial rejuvenation. Consider the potential benefits, such as boosted confidence and a refreshed appearance. At Allure Cosmetica, we have witnessed countless success stories where individuals have not only achieved physical transformation but also experienced a positive impact on their overall well-being.

    Relaxation Techniques:

    Incorporate relaxation techniques into your routine to manage pre-procedure stress. Deep breathing exercises, meditation, or mindfulness can be effective in calming nerves. Allure Cosmetica provides a serene environment, and our team is dedicated to creating a relaxing atmosphere for your comfort.

    Trust the Experts:

    Trust in the qualifications and expertise of the professionals at Allure Cosmetica. Our team is committed to staying at the forefront of industry advancements, ensuring that you receive the most effective and safe treatments. The trust we build through transparent and respectful relationships is a cornerstone of our approach to facial rejuvenation.

    By following these tips and choosing Allure Cosmetica for your facial rejuvenation journey, you can approach the experience with confidence, knowing that you are in the hands of experts dedicated to your well-being and aesthetic aspirations.

    Facial Rejuvenation

    As you embark on the empowering journey of facial rejuvenation with Allure Cosmetica, we want to assure you that your well-being, comfort, and satisfaction are our utmost priorities. Choosing to enhance your natural beauty is a significant decision, and we are here to support you every step of the way.

    In this guide, we’ve provided valuable tips for managing anxiety before your facial rejuvenation procedure. These tips, rooted in our commitment to transparency and personalised care, are designed to help you navigate this transformative experience with grace and confidence.

    At Allure Cosmetica, we redefine the cosmetic journey by offering non-surgical cosmetic procedures in Sydney and providing an experience. This marked by trust, excellence, and a celebration of your best self. Your initial consultation is a key moment in crafting a personalised plan that aligns with your unique features and goals. Our experienced professionals, supportive staff, and commitment to open communication create an environment where you can express your concerns and expectations freely.

    The Allure experience extends beyond the procedure itself. Our seamless journey from consultation to aftercare ensures that you feel supported and cared for at every stage. Your well-being is our priority, and our team is dedicated to creating a comforting atmosphere for your transformative journey.

    As you consider facial rejuvenation, remember that you are not alone. Join the community at Allure Cosmetica, where your aspirations are met with expertise, understanding, and a commitment to highlighting and accentuating your natural beauty. Your journey to rediscover your best self begins with a choice — a choice to trust the experts at Allure Cosmetica.

    We invite you to schedule a consultation with us, explore the possibilities, and experience the difference that personalised care and expertise can make in your facial rejuvenation journey. Trust in Allure Cosmetica to reveal your skin’s true radiance and embrace a refreshed, confident version of yourself.

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    allure_cosmetica

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  • Tofu Poke Bowl – Body Fusion

    Tofu Poke Bowl – Body Fusion

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    Tofu Poke Bowl – Body Fusion

    Serves 4

    Ingredients

    To Prepare Tofu Crumb:

    • 500g Nature’s Kitchen firm tofu
    • 1/2 cup corn flour
    • 1/3 cup sesame seeds
    • 1/4 cup quinoa
    • 2/3 cup panko crumbs or breadcrumbs
    • 2x eggs, whisked
    • 1 tablespoon sesame oil

    To Assemble:

    • 1/4 red cabbage, thinly sliced
    • 1 bunch baby cos lettuce, cut into small
      pieces
    • 2 medium carrots, cut into small pieces
    • 2 medium cucumbers, cut into long ribbons
      with a peeler
    • 2 spring onion, finely chopped
    • 1 x 90g Japanese Soba Buckwheat Noodles,
      boiled according to packet instructions

    Dressing

    • 1 small fresh lime juice
    • 2 tablespoons rice wine vinegar
    • 1/4 cup fish sauce
    • 1/4 cup extra virgin olive oil or sesame oil
    • 1 garlic clove, crushed
    • 1 tablespoon sweet chilli sauce

    Method

    1. Cut the firm tofu into 8 slices and place on a paper towel to absorb the moisture
    2. Prepare the tofu crumb by placing corn flour, whisked eggs and
      quinoa/breadcrumbs/ sesame seeds in 3 separate bowls
    3. Dip tofu steak into cornflour, followed by egg wash and then coat into the quinoa
      crumb mixture
    4. Heat a fry pan, place a 1 tsp of sesame oil, use a paper towel to spread it around the
      base on the fry pan
    5. Cook 4x tofu steaks at a time for 1-2 minutes on each side until golden
    6. Repeat with the remaining tofu placing another 1 tsp of sesame oil if needed.

    Enjoy!

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    Tatiana Bedikian

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  • The Safety of Weight-Loss Supplements  | NutritionFacts.org

    The Safety of Weight-Loss Supplements  | NutritionFacts.org

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    Only 2 out of 12 supplement companies were found to have weight-loss products that were even accurately labeled.

    According to a national survey, one-third of adults who have made serious attempts at weight loss have tried using dietary supplements, for which Americans spend billions of dollars every year. Most people mistakenly thought that over-the-counter appetite suppressants, herbal products, and weight-loss supplements had to be approved for safety by a governmental agency, like the U.S. Food and Drug Administration (FDA), before being sold to the public or at least include some kind of warning on the label about potential side effects. Nearly half even thought they had to demonstrate some sort of effectiveness. None of that is true.

    As I discuss in my video Friday Favorites: Are Weight Loss Supplements Safe and Effective?, the “FDA has estimated that dietary supplements cause 50,000 adverse events annually,” most commonly liver and kidney damage. Of course, prescription drugs don’t just have adverse effects; they kill more than 100,000 Americans every year. But, you at least notionally have the opportunity to parse out the risks versus benefits of prescription drugs, thanks to testing and monitoring requirements typically involving thousands of individuals.

    When the manufacturer of Metabolife 356, a supplement containing ephedrine, had it tested on 35 people, only minor side effects were found, such as dry mouth, headache, and insomnia. However, once unleashed on a broad population, nearly 15,000 adverse effects were reported, including heart attacks, strokes, seizures, and deaths, before it was pulled from the market.

    Given the lack of government oversight, there is no guarantee that what’s on the label is even in the bottle, as you can see in the graph below and at 1:55 in my video. FDA inspectors have found that 70 percent of supplement manufacturers violated so-called Good Manufacturing Practices, which are considered the minimum quality standards. This includes things like basic sanitation and ingredient identification. Not 7 percent in violation, but 70 percent.

    DNA testing of herbal supplements across North America found that most could not be authenticated. In a significant percentage of the supplements tested, the main labeled ingredient was missing completely and substituted with something else. For example, a so-called St. John’s wort supplement contained nothing but senna, a laxative that can cause anal blistering. Only 2 out of 12 supplement companies had products that were accurately labeled.

    This problem isn’t limited to fly-by-night phonies in some dark corner of the internet either. The New York State Attorney General commissioned DNA testing of 78 bottles of commercial herbal supplements sold by Walgreens, Walmart, Target, and GNC “and found that four out of five…did not contain any of the herbs on their labels.” Instead, the capsules “often contained little more than cheap fillers like powdered rice, asparagus and houseplants…”

    What about weight-loss medications? See Are Weight Loss Pills Safe? and Are Weight Loss Pills Effective?. Also, see related posts below.

    Take a deep dive into the best way to lose weight with my book How Not to Diet. 

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    Michael Greger M.D. FACLM

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  • 8 Essential Habits For Healthier Cell Phone Use

    8 Essential Habits For Healthier Cell Phone Use

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    Cell phones can be bad for your health, if you let them be. Don’t worry – I am definitely not telling you to ditch that lifeline. Instead, I have outlined eight essential habits to ensure your healthier use of everyone’s favourite toy: the cell phone.

    Cell phones (also known as mobile phones by those of us who like to be a little more Euro-chic, and smartphones for those of us mostly residing in Bangladesh, apparently) get a bad rap for the damage they’re causing to our health. The screens are bright, we know about the nervous system effects of the wifi signal and we let them bleep and buzz all night long, disturbing our sleep.

    Drake can sing about how we used to call him on his cell phone, late at night when we need his love. But let’s be real about this. There will be only love lost if we’re up in the middle of the night staring at that bright blue screen – even if Drake is on the other end of it.

    Now, I am not hating on the beloved mobile phone here. I love mine. I really do. And if used properly, it can actually be a boost to our health.

    My favourite healthy uses of my iPhone include:

    • Browsing my favourite craft and gardening accounts on Instagram.
    • The HeartMath app for meditation when I’m feeling overly anxious.
    • Email – mostly receiving the TreeHugger newsletter every morning while sipping on my Elixir.
    • Taking photos with it because that camera is way easier to use than my SLR.
    • Recording jingles. Josh and I often make up songs and then record them. We’re working on our first album. No one will want it.
    • Facetiming with my family and most of all, my nieces and nephews (until they invariably just use it to look at themselves, make faces and fart noises).

    I am not here to tell you that your iPhone is evil and you must ditch it. No, not at all. These phones are rather amazing and allow us to do, be, create, and share amazingness. That being said, they also have the potential to contribute to the degeneration of our health.

    The radiation of phones are often considered the biggest hazard. This is how it works according to Dr. Devra Lee Davis:

    “A cell phone is a two-way microwave radio. In order for it to receive information, it must send signals to the tower for the tower to send signals back to it. Whenever you are moving (e.g. in cars or on bikes) while you are on your phone, the phone operates at full power to maintain connection with one cell tower after another. That means continuous, maximum microwave radiation. On top of that, you have constant microwave radiation plumes generated by Wi-Fi and Bluetooth two-way transmissions as well as notifications and updates of numerous smartphone apps. The mobile industry euphemizes this radiation as “radiofrequency energy,” because marketing cellphones as two-way microwave radios used next to the brain would not make them very popular.”

    Because phones aren’t going away anytime soon, I kindly ask that you take on these healthy cell phone user habits to reduce any potential harm they could be doing to your health.

    8 Healthy iPhone & SmartPhone Habits

    1. Avoid Wearing Your Phone

    I cringe when I see women wearing their phone in their bra, or men keeping it in their front shirt pocket. Front pants pockets for men aren’t any better. Woman aren’t usually as guilty of this as men as often when we’re out, our phones are in our purses. Though I always love a man who can rock a good purse, few do, and even fewer are sporting a fanny pack.

    The goal here is to have your phone on your body as infrequently as possible. Cell phones work by constantly sending and receiving signals. This erratic radiation is what is causing concern. The World Health Organization has classified cell phones as a Class B carcinogen. References continue to circulate about young women getting breast cancer in the top quadrant, closer to the surface of the skin, indicating a link to where they store their phones. Other studies have indicated a link between cell phone radiation and impaired fertility in men.

    The Solution

    Aim to carry your phone as far from your body as much possible, especially while travelling where your phone has to continually send and receive to maintain the signal. If you’re not expecting a call and aren’t actively using your phone, switch it into airplane mode. This will switch off the send and receive signal. It can easily be switched back on when you need to use it.

    2. Avoid Pressing Your Phone To The Side Of Your Face

    A phone, though once intended to make and receive phone calls, isn’t used for this as often as it once was. If you actually read the legal terms that are present on your iPhone (Settings -> General -> About -> Legal -> RF Exposure) you’ll find the following statement, or variation depending on the date/phone you’re using. I was going to highlight the important parts, but it’s all important.

    “SAR measurement may exceed the FCC exposure guidelines for body-worn operation if positioned less than 15 mm (5/8 inch) from the body (e.g. when carrying iPhone in your pocket). For optimal mobile device performance and to be sure that human exposure to RF energy does not exceed the FCC, IC, and European Union guidelines, always follow these instructions and precautions: When on a call using the built-in audio receiver in iPhone, hold iPhone with the dock connector pointed down toward your shoulder to increase separation from the antenna. When using iPhone near your body for voice calls or for wireless data transmission over a cellular network, keep iPhone at least 15 mm (5/8 inch) away from the body, and only use carrying cases, belt clips, or holders that do not have metal parts and that maintain at least 15 mm (5/8 inch) separation between iPhone and the body.”

    Studies have shown the connection between cell phone radiation exposure has been linked to brain tumors, salivary gland tumors, mouth cancers and more. There have also been increases in brain cancer in children and adolescents.

    The Solution

    When you are using your smartphone to make or receive calls, aim to use the speaker phone functionality or a headset as often as possible (even better, an EMF blocking headset). If the call is of a more private nature and you don’t have a headset, hold the phone at least 15mm from your head, as outlined on Apple’s legal disclaimer. And the same applies for children, but in all caps: THE SAME APPLIES TO CHILDREN.

    3. Get Radiation Protection

    Healthy Cell Phone Use

    Not all cases are created equal. At all. I am not sure why a phone case seems to be such an important personal branding thing, but the case matters for more than how it will look in your mirror selfies. If you start to search around on the topic of metal cases, you’ll see commentary about how it reduces the cell phone signal, making your phone weaker. That’s an inconvenience sure, but it’s more than that. In addition to weakening the signal, it also increases the levels of radiation according to the Environmental Working Group.

    Cell Phone Metal Case RadiationCell Phone Metal Case Radiation

    * Total Radiating Power values estimated by EWG from tests conducted in spring 2012 and submitted to the FCC by Pong Research Corp, on May 31, 2012. Available in ET Docket No. 13-84 (http://apps.fcc.gov/ecfs/proceeding/view?name=13-84) and WT Docket 11-186 (http://apps.fcc.gov/ecfs/document/view?id=7021921006).
    ** Percent TRP decrease rounded to the nearest decile.

    And it’s not just metal cases that can be problematic. From this study done by Pong Research, all cases will affect radiation levels to some degree.

    Cell phone Radiation by CaseCell phone Radiation by Case

    *SAR values are from tests conducted by Pong Research Corp on March 29, 2012 and submitted to the FCC on May 31, 2012. Because the SAR values were submitted to the FCC in graph form, EWG estimated numerical SAR values based on the chart available in WT Docket 11-186 (http://apps.fcc.gov/ecfs/document/view?id=7021921006). Pong’s filing to the FCC did not indicate whether SAR measurements were done at the head or in a body-worn configuration. In a personal communication, Pong informed EWG that the SAR measurements were done in a body-worn configuration, with the same distance from the test mannequin used by the phone manufacturer. Tests in the body-worn configuration were done at a 10 millimeter separation distance.
    ** Percent SAR increase rounded to the nearest decile.

    The moral of the story with the first three points on my list of eight is that the Federal Communications Commission (FCC) isn’t looking out for our optimal health and safety, the makers of these phones aren’t doing it out of their own free will, and so it’s our responsibility to be smart about it.

    I know your selfie photos in the mirror that show off your phone case, or your perfectly curated “Look at me! I’m at work” Instagram posts may suffer, but your brain, breasts, heart, uterus/ovaries or testicles and general nervous system will thank you. So will your healthy-brained children.

    The Solution

    There are loads of products on the market that claim to protect you from the radiation from your phone including wearable stones and crystals*.  If you have other recommendations, please post in the comments and I’ll add them in.

    4. Avoid Streaming Content – Especially For Your Kids

    Some might go so far as to say your children should never be on your phone or tablet, that you shouldn’t be on it near your children, that you should definitely not be on it while nursing, but it’s possible all of these options may seem impossible. Previously I mentioned switching your phone to “Airplane” mode when it’s not in active use. Children are the most vulnerable users. Children face the most serious health risks. According to a study published in the Journal of Microscopy and Ultrastructure, “The rate of MWR [microwave radiation] absorption is higher in children than adults because their brain tissues are more absorbent, their skulls are thinner, and their relative size is smaller. Fetuses are particularly vulnerable, because MWR exposure can lead to degeneration of the protective sheath that surrounds brain neurons.”

    Once upon a time, kids survived without having technology in their face during every gap between activities.

    The Solution

    Your kids are going to reach your phones, likely with the same frequency you do (or would like to). Again, we don’t need to eliminate but we do need to reduce the harm. In addition to limiting overall time, whenever your child is using your phone, switch it to airplane mode. This means letting videos fully buffer or download, then switching it to airplane mode and handing it over to let them watch. This keeps the phone from sending and receiving the signal. If you don’t have room on your phone to save videos, you can get a simple app like Dropbox and store everything there.

    5. Use The “Night Shift” Functionality In The Evening

    Night Shift ModeNight Shift Mode

    Photo Credit

    All screens project primarily blue light. Perhaps you’ve heard about how late-night screen time can impair your sleep? Well, a big contributor to that is the blue light. This light is much like daylight. Because we are humans, and not owls or bats or monk seals, we are meant to be asleep during the darker, nighttime hours and awake in the daylight hours. Our hormones know this. A recent Harvard study has also connected this late-night blue light exposure to an increased risk of diabetes and obesity.

    “Harvard researchers and their colleagues conducted an experiment comparing the effects of 6.5 hours of exposure to blue light vs exposure to green light of comparable brightness. The blue light suppressed melatonin for about twice as long as the green light and shifted circadian rhythms by twice as much (3 hours vs. 1.5 hours).” Melatonin is the hormone that lets us sleep at night.

    Further, decreased levels of melatonin have also been associated with increased risk in some cancers.

    Of course, there are simple and essential benefits to getting a good night’s rest. If you or your children are having trouble winding down at the end of the day, getting to sleep and/or staying asleep, could it be that “one more video” before bed that is part of the problem? It’s definitely not part of the solution.

    The Solution

    The new IOS on the iPhone has what is called “Night Shift”. You’ll find it under your settings and what it does is shift your phone’s usual display to block out the blue light making your screen appear more orange/red in tone. You get used to it. Android phones have their own version, too.

    There is also an app you can download for your computer or tablet called Flux. Get it. You can adjust your settings to have your screen shift around the time it begins to get dark. Of course, an even better solution might be to have your shutdown time a good hour before your appropriate pre-midnight bedtime.

    6. Cut Yourself Off

    Oh now, this is hard. I know. Start slow and steady, you can do it. There is some joy to missing out, just a little. The world will continue, all will be okay. Research on kids has shown that more than three hours a day on social media increases rates of anxiety and depression. Is it possible the same can be said for adults. It’s okay to shut it off. There is no FOMO if you are blissfully unaware.

    Of course, as I mentioned at the top of this article, smartphones can be super fun. And so is human interaction. I’ve recently taken measures to fill my time with more tech-free activities like macrame wall hanging and tapestry weaving. I am not joking. There are also ways to taper off and reduce the tendency to grab at your phone just because the person you’re out with went to the bathroom.

    The Solution

    It’s all good to have time that you spend on your phone catching up on things, reading articles on your favourite blog, following your favourite Instagram stars and such. But perhaps try also not doing this during those quiet moments. Put a book in the bathroom like the olden days. Sit quietly at the bus stop and look around. Make eye contact and maybe have a conversation. Breathe for 30 seconds. Make room for a few intentional distractions, a few moments everyday. You’ll be okay.

    7. Switch To Airplane Mode For Overnight Use

    Airplane ModeAirplane Mode

    This is a big one. A big, big one. If you have to use your phone for your alarm, ensure you have the “Night Shift” mode activated and turn off the wifi signal by switching your phone to airplane mode. There is absolutely no reason to sleep with your phone under your pillow, in your hand or on your night table and let it buzz and ping, and ding and ring when your main purpose is to be sleeping. These subtle sounds pull you out of your deepest sleep and have long-term consequences for your health.

    I’ll get texts from people that say things like “I hope it’s not too early to text”. Send me a text at all hours, it won’t bother me. My phone is off. But it will be disruptive to you and your rhythms.

    The Solution

    Turn your phone off at night and take it a step further and ban them from the bedroom. If you use it for an alarm, switch it to airplane mode. And if you have other people (ahem, teens and spouses) who don’t want to play along, then unplug the router at night. Have a time when it gets unplugged and that signals that it’s time for everyone to shut down.

    8. Set A Turn On Time

    Just as it’s ideal to have a shut-off time, set yourself a turn-on time too. It can be very easy to turn your phone on first thing when you wake up in the morning. Give yourself a breather: some time to welcome in the day, take some deep breaths, maybe some exercise, or perhaps just a little meditation time. Maybe you can focus on the people in your home rather than all the ones on the other side of those walls. Reading all those work emails before you get to work does not make you more productive.

    There is huge benefit to starting your day with positive messages, positive intentions and calmness. The morning news very rarely welcomes that in.

    The Solution

    Give yourself a set amount of time in the morning that is yours and yours alone. Time to wake up to the day before you turn it on. Chances are usually quite good that you won’t miss anything.

    8 Essential Habits For Healthier Cell Phone Use8 Essential Habits For Healthier Cell Phone Use
    Though I am rarely a proponent of the “All Things In Moderation” mantra, I also believe that a little of something is a good thing and too much becomes bad. Kind of like wine, right? With these tips for healthier cell phone use in mind, stay consistent. What feels awkward or cumbersome or a nuisance at first will very soon become your normal, a new habit, kind of like checking email when we first got email. Or Facebook when that happened.

    *This post contains affiliate links
    Photo Credit: iStock/Toa55

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    Meghan Telpner

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  • Why do you overeat? – Diet and Health Today

    Why do you overeat? – Diet and Health Today

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    Introduction

    We’ve got a break from dissecting academic papers this week as it is almost 20 years to the day since my first book was published. It was called “Why do you overeat? When all you want is to be slim” and it was launched at the London Book Fair on 15th March 2004. The photo shows the cover back then. The book was revised and republished at the end of 2012 (Ref 1). I could have written the book many years earlier than I did. I’ll close this note by sharing how it came to be written.

    My first interest in anything food related started when my brother, Adrian, developed type 1 diabetes. He was 15 and I was 13. I witnessed him drop 20 pounds in as many days. Looking back, the diagnosis took unnecessarily long. The characteristics of being a teenager, dramatic weight loss and insatiable thirst should have been so obvious, but this was years ago, and diabetes was not constantly in the news as it is now.

    When Adrian was admitted to hospital, we were given a family training session to understand the difference between a state of hypoglycaemia (low blood glucose levels) vs. hyperglycaemia (high blood glucose levels). As soon as Adrian came home, I helped my big brother inject insulin into his body and started to make the obvious connection between insulin, carbohydrate and weight.

    The family diet changed overnight – gone were the high teas, with scones and cake, from my parents’ upbringing and in came ‘meat and two veg’ kind of meals. The dietary advice for diabetics then was not too bad. It deteriorated over the years, as first the Balance of Good Health plate was introduced and then the ‘Eatwell’ plate and then the ‘Eatwell’ guide (Ref 2).

    Later in my teenage years came the next issue to stimulate my interest in food. I was at a Corpus Christi college, Cambridge University reunion the weekend of 8th March 2024, and I sat next to a medic who was in her final year. We had a fascinating conversation about how things had changed since I was at Corpus. One thing that we realised had not changed was high achieving women having troublesome relationships with food. My medic friend also observed that men have body pressures now, similar but different to women, which were not apparent in my day. While women seem to want to take up as little space as possible, men are trying to bulk up. She noted that men are spending hours in the gym trying to achieve a ‘ripped’ look and they are often consuming excess protein, which is where she comes in as a medic – dealing with the consequences of extreme examples of this.

    I was junior president of the college in my final year. In the year before that I was women’s officer. Each college had a women’s officer – Corpus just didn’t start this tradition until they realised (in 1983/4) that women should be admitted to the college. It had only taken them since 1352 to do this!

    Being a college women’s officer involved dealing with issues that might affect women at the college level and collaborating with other college women’s officers at the university level. At a college level I achieved changes to formal invitations to include dress codes for women. The invites used to say, “White tie”, “Black tie”, or “Lounge suit.” The women had not a clue what to wear. Corpus soon had white tie/ball gown, black tie/cocktail dress, lounge suit/day dress – not too challenging for the organisers and hugely valued by young women who never know what to wear at the best of times.

    The university women’s officer role involved (I’m sorry to say) making rape alarms and self defence classes available. We didn’t have traceable transport apps or simple ways to text/call to say we were home safely. The university also provided information on eating disorders. There were only 20 women in my year at Corpus. I remember reading the information and thinking “a lot of that applies to me.” I thought I was the only person trying to control my eating, overeating at times, getting scared at the thought of these enormous ‘super hall’ dinners we so frequently had. Cambridge life seemed to revolve around food. I put a note in the pigeonholes of my fellow female students saying that I had this information and, if anyone wanted to borrow it, I was in room 12KP or I could leave it in their pigeonhole if they wanted to remain anonymous. Virtually every women in my year came to see me. It was such a relief for all of us that we knew we weren’t the only ones having trouble with food.

    It was while at Cambridge that I found myself becoming addicted to certain foods. It was never the lobster bisque and rack of lamb at these posh dinners. It was the breads and cakes at Fitzbillies patisserie – cruelly within a stone’s throw of Corpus (and still there). It was also the sweets and crisps in the newsagents opposite Corpus. This was when I first started to ask the question – why am I doing this? I’m more than half bright. So, why do I overeat when all I want is to be slim?

    Why do we overeat?

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    Zoe

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  • Reducing Stress for Cardiac Wellness

    Reducing Stress for Cardiac Wellness

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    Reducing Stress: Summary

    Reducing stress intersects with yoga, wellness, and cardiac health according to guest Susi Amendola, a renowned yoga therapist and author of author of “The Centered Heart: Evidence-Based Mind-Body Practices to Stress Less and Improve Cardiac Health”. Amendola shares her journey from experiencing severe anxiety and stress at a young age to discovering the transformative power of yoga and Ayurveda. 

    This episode highlights her work with the Ohio State University’s Ornish Lifestyle Medicine Program and her contribution to expanding the practices of yoga and lifestyle changes for heart health, which has touched the lives of many seeking holistic healing and stress management.

    The conversation also covers the personal health transformations facilitated by Amendola’s teaching, emphasizing the profound mental, emotional, and physical benefits of yoga and Ayurveda practices. Amendola’s experiences founding Yoga Now and developing stress management programs across the United States serve as a testament to the widespread applicability and effectiveness of these holistic practices in improving overall well-being and cardiac health.

    This episode explores Amendola’s insights on harnessing one’s inner wisdom and intuition for self-healing and the significance of adopting a centered approach to personal health. Emphasizing compassion, mindfulness, and the balanced integration of yoga techniques, she offers listeners practical advice and encouragement to explore yoga and Ayurveda as avenues for achieving stress reduction, better health, and a more harmonious life

    Reducing Stress: Topics

    • Introduction to Susie Amendola: A Journey Through Yoga and Healing
    • Susie Amendola’s Bio: A Life Dedicated to Yoga and Wellness
    • The Turning Point: Susie’s Personal Health Crisis and Recovery
    • The Misconceptions and Personal Experiences with Marijuana
    • The Power of Yoga and Ayurveda in Healing and Stress Management
    • Embracing Compassion and Nature for Stress Relief
    • Exploring Compassion and Its Impact
    • The Power of Breathwork and Meditation
    • Diving Deeper into Breathwork
    • Understanding Meditation and Its Benefits
    • Guided Imagery: A Tool for Stress Management
    • Harnessing Inner Wisdom for Healing

    Where to Find Susi Amendola

    More About FDN

    Visit our website, our YouTube, our Instagram, or our Facebook.

    Go to our Health Detective Podcasts for more informational and functional health-oriented podcasts like this one.

    LEARN MORE ABOUT US

    Try FDN for FREE! 

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    Functional Diagnostic Nutrition

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