Yummy Pumpkin Seed Hummus

Here’s a fabulous variation to a snack loaded with healthy fats and protein, courtesy of our resident health coach / chef Kim Baur. ENJOY!!

Equipment

  •  Food processor
  •  Spatula
  •  Citrus juicer
  •  Small skillet (not coated)

Ingredients

  • 1 15 oz can of chickpeas, rinse the liquid
  • Juice of 2 lemons (or 1⁄4 cup)
  • 2 Tbsp olive oil
  • 2 heaping Tbsp tahini sauce
  • 1 cup raw pumpkin seeds
  • 1⁄2 small jalapeno, seeded and chopped
  • 1 clove garlic, chopped
  • 1⁄4 teaspoon ground cumin
  • Pinch of cayenne pepper
  • 1 teaspoon pink himalayan salt

Method

  1. Lightly toast the seeds in the skillet over medium heat.
  2. In the food processor, combine all ingredients and blend until smooth.

Notes

  • You will need to scrape the sides of your food processor bowl several times, or add a
    little more lemon juice or water if desired.

 

by Kim Baur www.steppingstone-wellness.com

Women’s Health – Take Action

Have you struggled with your hormones? If so, you are not alone.

Functional health is a much more personal approach to healthcare. It ensures that each patient is treated according to their specific needs and imbalances individually, rather than treated as a diagnosis.

Aiming to return the body and mind to optimum balance and functionality, functional healthcare can often prove the most preferable route for women to embark upon to solve their health issues.

Functional healthcare can help with things such as:

  • Chronic Fatigue
  • Migraine Headaches
  • Anxiety and Depression
  • Insomnia and Sleep Disorders
  • Digestive Issues
  • Obesity and Weight Management
  • Hormonal Imbalances
  • Menopause
  • PMS (Premenstrual Syndrome)
  • Fertility Problems
  • Postpartum Issues

How Does it Work?

By using all natural methods and personalized care, functional healthcare aims to enable patients to not only cure their ailments but get to the root cause of them as well. Whether it be herbal medicine, nutritional therapy, or stress management, functional medicine techniques can greatly reduce the severity of many health complications and by doing so help to prevent them from progressing further.

Becoming better aware of your health issues and their potential causes, triggers, and treatments is a part of how functional medicine helps you to heal yourself and STAY healed. Getting to know all aspects of your health issue and implementing positive change to avoid them worsening cultivates awareness both in your body and in your mind in order to achieve optimum health.

Boosting hormonal function is vital in overall physical and mental health, Estrogen, in particular, is associated with the proper functioning of the female reproductive system, among many other benefits.

Try these foods for healthy hormones:

  • Seeds: flax seeds and sesame seeds
  • Fruit: apricots, oranges, strawberries, and peaches
  • Vegetables: yams, carrots, alfalfa sprouts, kale, and celery
  • Soy products: tofu, miso soup, soy and yogurt
  • Dark rye bread
  • Legumes: lentils, peas, and pinto beans
  • Olives and olive oil
  • Chickpeas

Including these foods in your diet will help women lower their risk of developing hormonal imbalances!

WANT TO LEARN MORE AND STAY CONNECTED?

Sign up for our 14 Days to Health FREE Video Series here: https://onnalomd.com/14daystohealth/

And click here to join our amazing Facebook Community group:  www.facebook.com/groups/happyhealthcommunity

80 Percent Of Adults Will Experience Adrenal Fatigue

Did you know that 80 percent of adults will experience adrenal fatigue in their lifetime?

Although this negatively affects the vast majority of the population, there is controversy within the medical community whether this condition is a legitimate diagnosis or not. This disagreement only arises due to the inability to identify and treat it in a uniform way. Adrenal dysfunction manifests in everyone very differently and because of this, there is no ONE way to solve this problem.

Adrenal fatigue is caused by stress on the adrenal glands. This causes an imbalance in the hormone production (particularly cortisol).The most common identified of adrenal fatigue is an overall sense of energy depletion. – this can take many forms.

Collectively, the excretion of cortisol, adrenaline, and testosterone in response to stress all play a role in increasing the heart rate and blood pressure, slowing digestion, and shutting down executive brain functions, among other physiological changes collectively known as the ‘stress response’.

Understandably, this elevated level of stress has serious energetic implications on the body, as well as affecting:

  • Memory
  • Sleep Quality
  • Immune Health
  • Thyroid Function
  • Blood Pressure
  • Fertility
  • Blood Sugar Levels

The question arises, “How can you treat a condition that affects so many functions in the body?”

Functional Medicine’s Role In The Fight Against Fatigue
Medical doctors often treat adrenal fatigue with drugs or energy-boosting supplements. All of these products have one thing in common – they only treat the symptoms of tiredness, instead of addressing the actual cause of the adrenal dysfunction. On the other hand, functional medicine focuses on identifying which areas of the patient’s lifestyle need to be adjusted, what strategies the patient can implement to overcome the fatigue and the appropriate treatment plan the caters to the patient’s individual needs.

This adrenal fatigue-healing recipe encourages balanced blood-sugar and cortisol levels

Try it in place of your morning coffee and you will feel the difference!

INGREDIENTS:
– 1 tablespoon supergreens powder
– 3 cups of kale
– 1 cup frozen organic blueberries
– 1 teaspoon maca
– 1-2 tablespoons MCT oil
– 1 lemon (or lime), skin removed
– 2-4 drops stevia

INSTRUCTIONS:
1. Blend until pureed
2. Enjoy!

Keto 101 Diet Webinar

Feeling sluggish, tired, moody, and overweight? Check out our LIVE Keto 101 Webinar to learn all about this healthy way of eating!

Click here to watch: Keto 101 Webinar

We will share the necessary steps you’ll need to take to start living a ketogenic lifestyle, including food lists and recipes to get you started.

In Particular, You Will Learn The Following…

-Definition of a ketogenic diet
-What keto is NOT
-How keto improves health
-Different styles of keto
-Basic food guide of what to eat (and what not to eat) on a ketogenic diet.
-Simple keto recipes for your first few weeks.
-How to get started immediately!

The prospect of making major life changes can be overwhelming, but we are here to help you along your path.

Why This Is A Must Watch:

Do you want to experience improved mental focus and clarity, an unlimited flow of energy, appetite control, assist in abdominal fat loss, decreased inflammation, decrease in arthritic pain and increased fat burning?
Our goal with this webinar is to discuss how a ketogenic diet can benefit your life by aiding in weight loss, appetite suppression, and by reducing the risk of dangerous afflictions like Type 2 Diabetes and Heart Disease.

>>>Click here for your step by step diabetes guide to learn how to have healthy blood sugar and energy

The Ketogenic Diet has taken the world by storm and the reason for the growing popularity of this lifestyle are the results people are able to achieve without making any compromises. During our time together we will explain the ketogenic diet, help you determine if it is right, and get you started.

Last But Not Least, Here Are Some Amazing Keto Recipes! 

Click the links below to start some happy healthy fun in the kitchen.

BREAKFAST:

Crustless Mini Quiche
Chard and Sausage Hash
Maple Sausage Patties

LUNCH:
Crisp Salami and Cheese
Mini Pepper Nachos

DINNER:
Sausage Fried Rice
Keto Lasagna
Stuffed Manicotti

DESSERT:
Mom’s Texas Brownies
No-Bake Cheesecake
Keto Chocolate Chip Cookies

SNACKS:
Homemade Apple Chips
Vanilla Pumpkin Seed Clusters
Soy Sauce Marinated Deviled Eggs

KETO BONE BROTH:
https://www.gnom-gnom.com/whole30-paleo-keto-bone-broth/

>>> For more yummy recipes like this- click here for your FREE 30 day Paleo Reset Diet!

Want to learn more and stay connected?

Sign up for our 14 Days to Health FREE Video Series here >> https://onnalomd.com/14daystohealth/

What’s all the buzz about this cell regenerative diet called Prolon?

Let me ask you this…

Have you been having trouble with your blood sugar? Has it been hard to lose the extra few pounds even though you’ve been doing a good job with cutting out processed foods and excess carbs, plus you’ve been exercising regularly? Is your belly fat impossible to get rid of? Do you want soft ‘younger looking’ skin? Have you been toying with different kinds of intermittent fasting diets and just don’t know what’s what?

The Fasting Mimicking Diet will address these concerns with positive outcomes, as studied by Valter Long, PhD. It’s all shared in his book Longevity Diet which is a great read. He started off with researching the diets and lifestyles from the blue zone locations, where they have the highest numbers of centurions. One of the components he finds out is that these people undergo some kind of fast or fasting mimicking diet.

Since then he’s done extensive research on The Fasting Mimicking Diet which has the following benefits found in mice:
– shrunk tumor size in half
– decreased bone density drop
– decreased skin inflammatory disorder
– decreased weight without losing muscle mass ( a big problem for other fasting diets)
– improved cognition

He’s since found similarly compelling results with humans.  I tried it myself 1 month ago with 20 other clinicians and have found amazingly positive results. Since then I decide to do it again, so I want to share with you my 5 day experience here with you. But first, let’s learn more about fasting.  Don’t forget to check out my 5 day personal experience with 5 days of fasting mimicking diet in the bottom of this article. 

First, what is fasting?

Fasting is avoiding food and calories, so that your body can switch from burning glucose for energy to burning fatty acids and ketones, an alternative source to energy in our body.  When we make ketone bodies, that’s when we are in a fasting state.

With that said, research points to the following three benefits of fasting:

  • Weight control and weight loss
    • These factors are accomplished because you are forcing your body into a caloric deficiency. You know the saying, “calories in and calories out”? One of the most basic understandings of weight loss is to burn more calories than you consume. This is true in many cases, however sometimes underlying health imbalances and diseases are the root cause for an individual having issues with weight loss. So as always, be sure you are working closely with your functional medicine practitioner or healthcare professional of choice to get tailored support to fit your needs.
    • Beyond the weight loss, many fasts may also improve cholesterol, triglyceride levels, blood pressure, inflammation, and even insulin resistance.
  • Activating biological fasting
    • When we say “biological fasting” we are talking about the way that your body is forced into survival mode because no external nourishment is available. Think about your evolutionary ancestors in the middle of winter or drought. There was no food. This was before fasting was on the cover of Cosmo and it wasn’t practiced for any health benefit. It was simply a reality of the times.
  • Triggering cellular optimization and cellular rejuvenation
    • When your body is stressed for a long enough duration of time, deeper phases of survival mode can be triggered. This is when your body starts working on cellular optimization and rejuvenation. In addition the body goes into autophagy.

There’s many types of fasts.

The many different fasts vary in terms of protocols, procedures, and even benefits. Since all fasts include caloric weight loss- you can expect weight loss on basically any fast. The question is if that weight will actually stay off once you complete the fast. If weight loss is your main goal, be sure to discuss this with your healthcare professional. Many fasts only trigger the first phase of fasting benefits as discussed above.

The ProLon mimicking fast however, is proven to allow you to enter all three fasting phases while still eating a uniquely crafted plant based diet. This fast was created by Professor Valter Longo, Director of the Longevity Institute at the University of Southern California.  The ProLon 5-Day Fasting Mimicking Diet is known to help you to experience the significant health, wellness, and longevity benefits of a full 5-day fast while still eating some foods.

Look at this chart below to compare popular fasts: What are different types of Fasting?

Time Restricted Fasting

  • Fasting during specific hours, of using a specific time pattern
  • For Example: 12 hour fasting (Eat between 8am  to 8 pm)
  • Or 16:8  16 hour fasting and 8 hour feeding.  (noon  to 8pm)  2 times a week
  • Can impact weight, blood pressure, cholesterol, and blood glucose
  • But not good to miss breakfast regularly, and long term can cause increase gallstone.
  • These has not been shown to trigger autophagy and apoptosis (that helps unhealthy cells die or be removed), or stem cell based regenerations

Intermittent Fasting

  • Extended periods of time like 16-48 hours with very little or no energy intake followed by intervals of normal eating
  • For example:  Alternate Day Fasting or 5:2 Diet, Eating normal 5 days, and 2 days with 60-70% calorie restriction (around 500 calories) on alternative days or 2 consecutive days
  • Follow continuously every week
  • Can impact weight, blood pressure, cholesterol, and blood glucose
  • These has not been shown to trigger autophagy and apoptosis (that helps unhealthy cells die or be removed), or stem cell based regenerations

Periodic Fasting

  • 46-100% calorie restriction for duration of your periodic fast
  • Total usually less than 5 days per month
  • 5 days per month for 3 consecutive months

Fasting Mimicking Diet

  • 5 days of plant based food designed to mimic the benefits of fasting per month
  • 800-1100 calories per day
  • Designed to promote healthy longevity by
    • switching all cell to a protected anti-aging mode
    • promoting autophagy (‘self-eating’ parts of the cell) and replacing damaged cell components with newly generated functional ones.
    • Killing damaged cells in many organs and systems and replace them with new healthy ones
    • Shifting the body into an abdominal/ visceral fat-burning mode, which continues after returning to a normal diet.
  • A good analogy is to think of the body as an old wood-burning steam locomotive low on wood.  To reach the next fueling station, the fireman can start burning the train’s oldest and most damaged wooden seats and walls, making the train lighter when generating the steam needed to keep it going Just as the seas can be rebuilt once the train reaches the fueling station the streamlined cells, systems, and organs can be rebuilt by activating stem cells.

So, ProlonFMD is a product that uses that model and made a gluten free, dairy free, plant based all in one food kit. I’m doing it again as a 2nd time after last month, and I want to share with you my experience.

Let’s explore these phases of fasting a bit deeper:

  • Fasting Phase 1: Day 1-2
    • Your body goes into survival mode about 24-30 hours after your last meal. Your body will then start tapping into the glycogen reserves in your muscles (while generating new liver glucose) and it will also start using your fat reserves.
  • Fasting Phase 2: Day 3-4
    • When your body goes two days without food, you enter this second stage of survival mode. Autophagy is triggered on day two or three.
    • Dr Ananya Mandal describes this process in the following way:
      • “The word autophagy is derived from Greek words “auto” meaning self and “phagy” meaning eating. Autophagy is a normal physiological process in the body that deals with destruction of cells in the body. It maintains homeostasis or normal functioning by protein degradation and turnover of the destroyed cell organelles for new cell formation. During cellular stress the process of Autophagy is upscaled and increased. Cellular stress is caused when there is deprivation of nutrients and/or growth factors.”
  • Fasting Phase 3: Day 5
    • When your body goes four days without food, things are getting serious. Your body (rightfully so) is worried about dying. At this point your body has already consumed your fat reserves (aka stored energy) and improved your cellular function, however your fast is still continuing. So what might your body do under this major stress?
      • Your body eliminates old, inefficient, and damaged cells.
      • Your body increases the number of stem cells that are circulating in order to create tissue that is strong, new, and young.
      • This final fasting stage has been proven to assist with the biological aging of the body’s internal clock.
      • Some studies in mice have shown this process to prevent or even reverse some diseases.

When done under professional guidance, going through all these three phases of fasting may have incredible health benefits for your body. You may even come out stronger, leaner, biologically younger, and healthier on the other side. This again is due to the process of autophagy and stem cell-based regeneration.

What is the ProLon 5-Day Fasting Mimicking Diet?

As displayed in the chart above, The ProLon 5-Day Fasting Mimicking Diet helps your body to reach deeper benefits beyond just weight loss. It is also beneficial because you are still eating a little bit each day which can help to protect your body from some of the negative and dangerous associations that occur when not eating.

This is completed with five days of consecutive fasting while also eating the specific pre-formulated ProLon foods. These will help your body to maintain lean body mass. Research has shown fasting mimicking diets to have many positive impacts including those listed in this chart:

Hers’s My Journal On The Fasting Mimicking Diet

Day 1: Click Here To Watch My Video 

  • First, I collected some data yesterday:  pre-weight, visceral fat, body fat and muscle %, and also general sense of sleep and wellbeing.
  • The kit came with a Meal Program card, so it’s easy to follow the plan.
  • I had tasty nutty food bar and tea in the morning.  I didn’t feel hungry at all throughout the day
  • The crackers and olives taste really good. (My kids took a couple.)
  • The kit came with an algae oil and a multivitamin.
  • Today, I am priming my body to transition into a fasting state and begin cellular optimization.

Day 2: Click Here To Watch My Video

  • My body is switching to fat burning. Cellular recycling and clean up (autophag) begins!
  • I am enjoying the taste of all my food. Olives and Tomato soups are my favorites.
  • The L-drink is tasty especially after I added the hibiscus tea to the water.
  • Going from 1100 calories to 800 calories, some other group members shared they noticed the difference in terms of feeling a bit tired. I feel less this time compared to the first time I did Prolon a month ago. 
  • I consciously slowed down my day so I don’t feel as stressed.
  • I went to bed feeling hungry, but slept for 8 hours.

 Day 3: Click Here To Watch My Video

  • Today many people will reach full ketosis.
  • Hump day, but I am feeling more energy
  • I had a moment of feeling tired from low calories during the day, but that went away after an hour. I drank more water as a result.
  • amazing to have all this extra time when I don’t have to think about food or food prep!

Day 4: Click Here To Watch My Video

  • I woke up with high energy, and I didn’t think about food at all today.
  • The hunger feeling from day 1 and 2 is all gone, feel like I can fast for a lot longer.
  • I do miss my veggies and broths, so I can imagine creating a similar diet by cooking my own in the future.
  • i feel my  stem cells regenerating right now!! ( theoretically)

Day 5: Click Here To Watch My Video

  • Last Day. Yay! I woke up feeling great. Still enjoy the food immensely.  Today I get the kale crackers again, which I liked the most, since it’s salty.
  • My waist has thinned significantly, no bloating.  Had a busy day at work and managing it wrll.
  • My body is being rejuvenated from within and my skin has been extra clear. 

Final results:

  • I’ve lost 3% body fat, of those 2% visceral fat and 4 pounds in total.  I eat smaller meals since I’m not as hungry in between the 2 Prolon fasts.  And I also did maintain my muscle mass. A success!

ProLon is different than other fasts:

ProLon has been shown to give you many of the benefits of fasting while reducing the potential problems that come with not eating. Again, these benefits include improvement of age-related biomarkers due to the cellular optimization and stem cell regeneration. Overall, it is a fasting mimicking diet, which means you will still be eating food during these five days. The food is small, specifically designed meals, and low-calorie. The idea is that you complete ProLon for five days every 3-4 months for the goals of improving your person’s metabolic health and improving your age related biomarkers. However, if you are on insulin, are pregnant or have certain conditions listed here (onnalomd.com/prolon) you would not be a good candidate or need to check with a health professional first. 

Don’t forget to click here and sign up for my 14 days to health free video series that helps get your health a reboot in 4 weeks.

And click here to join my community on Facebook. 


References:

[i] Wei, M., Longo, V., et. al. Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease. Science Translational Medicine 15 Feb 2017: Vol. 9, Issue 377.

[i] Brandhorst, S., Choi, Y., et al. A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan. Cell Metabolism 22, 86–99 July 7, 2015.

[i] Wan, R., M., Mattson, M.P., et. al. Cardioprotective effect of intermittent fasting is associated with an elevation of adiponectin levels in rats. J. Nutr. Biochem. 2010. 21, 413–417.

[ii] Trepanowski, JF, et. al. Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Clinical Trial. JAMA Intern Med. 2017 Jul 1;177(7):930-938.

[iii] Johnson, J.B., Mattson, M.P., et. al. Alternate day calorie restriction improves clinical findings and reduces markers of oxidative stress and inflammation in overweight adults with moderate asthma. Free Radic. Biol. Med. 2007. 42, 665–674

In addition, this blog was written in large part thanks to the ProLon Ebook- “Not So Fast.”

Want To Stay Healthy As The Season Changes? Here’s Our Top Favorite Autumn Autoimmune Paleo Recipes!

Are you looking to make some healthy recipes that are also festive?

Do you want to make family-favorite treats that are nourishing and even kid-friendly?

If you’re one of the many who usually gets the flu and adds on a extra couple of pounds along with all the holiday stress- have no fear!

It is possible to eat delicious treats AND have them be good for your body, mind, and spirit.

Here are our most favorite Autoimmune Paleo recipes from our favorite kitchen wizards. Explore these amazing anti-inflammatory ideas and have some fun! They are sure to meet your desires and make the whole family smile as they say “Mmmm….”!

>>Click here to download your free guide “Addressing Autoimmunity: What You Need To Know.”

Paleo Chocolate Chip Pumpkin Bread (AIP, Gluten Free)

This amazing recipe and photo are compliments of Unbound Wellness. Michelle has so many wonderful recipes and this one is a tried and true delight! Click here for the recipe and instructions. 

Turmeric Chicken Noodle Soup Recipe with Zoodles

Mmmmmm here another awesome recipe, especially when a loved one is feeling  under the weather. This one is a favorite for the whole family and is a zesty play on the classic chicken noodle soup. Click here for the recipe and instructions.  Photo and recipe compliments of Paleo Hacks. If you’re ready to take your health to the next level- click here for your FREE 30 day Paleo Reset Diet Guide!

Bulletproof-Style Dandelion/Chicory Coffee

Bulletproof coffee has been all the rage recently, and this is a yummy mix to enjoy! The health benefits of dandelion and chicory come with a might boost for your body and taste buds alike. Click here for the recipe and instructions. Photo and recipe compliments of Autoimmune Wellness.

Garlic Rosemary Breadsticks

The perfect addition to holiday meals! AIP friendly breadsticks are indeed possible! These are a must try and a great addition to any potluck. You’ll be surprised by how fluffy and light these are too. Photo and recipe compliments of The Paleo Mom. Click here for recipe and instructions.

Frozen Yogurt

If you want a healthy dessert, look no further! This is a perfect way to end any meal. Sometimes Autumn season brings heavy dinners, so what better way to finish than with this refreshing treat?! Photo and recipe compliments of Autoimmune Wellness. Click here for recipe and instructions. For more yummy recipes like this- click here for your FREE 30 day Paleo Reset Diet!

Ginger Turmeric Smoothie

Want to wake up and give your body pure nourishment and energy? Look no further! This smoothie is packed with superfoods to keep your immunity strong and your heart happy. Picture and recipe compliments of PaleoPlan. Click here for recipe and instructions.

Stacked Beet Salad with Crispy Shallots & Herb-Infused Oil

This is one of our favorite salads for fall dinner gatherings. It is beautiful to the eye and healthy for the belly. Plus, it is a wonderful way to get lots of fresh veggies into your dinner while also pleasing your company. Photo and recipe compliments of HeartBeet Kitchen. Click here for recipe and instructions.

We hope you enjoy a most delicious and nutritious Autumn season!

Do you have a fall favorite recipe that you’d like to see in an AIP form? Do you have a recipe you’d like to share? Comment below and let us know!

>>Click here to download your free guide “Addressing Autoimmunity: What You Need To Know.”

Is your blood sugar affecting your brain? Guide to boosting your cognitive health part 5

Are you worried about blood sugar issues? Maybe your family has a history of blood sugar imbalance? Or you are one that suffers from being “hangry” and having low-energy?

The truth is, that blood sugar balance is really important for your health. Diet and lifestyle are significant contributors to dementia and Alzheimer’s. 

Fortunately there is a growing body of scientific evidence to prove this as well. For example, a study in February 2018 found that high blood sugar levels are associated with cognitive decline.

This was true even in people without diabetes, which suggests that even “high-normal” levels of blood sugar could be problematic.

Pioneering doctors and researchers like Dr. Dale Bredesen, Dr. Terry Wahls, and Dr. David Perlmutter have done important work on revealing the many different dietary and lifestyle mechanisms that contribute to neurological and cognitive disorders.

Photo by Sara Dubler on Unsplash

>>> Click here for the free download to support your best blood sugar. 

Why Blood Sugar Matters

Poor blood sugar regulation is a key contributor to many diseases and disorders. It is essential to maintain a healthy and balanced blood sugar for optimum health. Mismanaged blood sugar literally prevents the healing process. There are many signs and symptoms of poorly balanced blood sugar. Some of these signs are brain fog, low energy, poor sleep, cravings for sugar, worsening of autoimmunity, skin tags, cancer, anger when hungry, and many more. Furthermore, when blood sugar goes up it can promote more cortisol in the body too, which has a corresponding impact on insulin. This leads to another host of issues such as weight gain around the mid section, cancer, heart disease, high blood pressure, high cholesterol, and hormone imbalances.

Photo by Sharon McCutcheon on Unsplash

How to Monitor Blood Glucose

Many functional medicine practitioners are starting to recommend the monitoring of blood glucose for all patients, even those without diabetes. This is important because it helps you to give a more comprehensive view of what your blood sugar is on a continual basis. By using a simple glucometer, you too can check your blood sugar at home. The benefit is that it is easy to do on your own and it is readily accessible. Since blood sugar monitoring is one of the most important markers for your cognitive health, this is a wonderful idea for anyone looking to avoid the consequences of dementia and Alzheimers.

Photo by rawpixel on Unsplash

Diabetes and Cognitive Decline

Many research articles are drawing the connections between diabetes and cognitive decline. For example, in the Archives of Neurology there was a study that showed mild cognitive impairment was connected with earlier onset, longer duration, and greater severity of diabetes. Mild cognitive impairment represents noticeable cognitive impairment challenges (ie: I forgot where I put my keys….again), but they do not interfere with everyday tasks. Some people may consider that part of “normal” aging, but it may also be indicative of early onset dementia and Alzheimer’s disease. In addition to cognitive decline, diabetes also increases the likelihood of developing cardiovascular disease and stroke- which can then in turn promote more cognitive issues. It can become a vicious cycle of sorts. Additional studies have shown that type 2 diabetes can have as much as a 1.5- to 2.5-fold increase in the risk of dementia and that even Type 1 diabetes can lead to an 80%  higher likelihood of developing cognitive dysfunction, compared with those without diabetes.

Photo by Anders Nord on Unsplash

Pre-Diabetes and Cognitive Decline

Research is also showing that not only does diabetes have a strong correlation to cognitive decline, but so does pre-diabetes. According to Diabetes Journals, pre-diabetes, poor blood sugar control, and longer duration of the disease were associated with greater late-life cognitive decline. While patients with diabetes were at the most risk for cognitive decline, even patients with pre-diabetes had a cognitive decline at a much high rate than their counterparts with a HbA1c level less than 5.7%. On the bright side, if a patient is managing their pre-diabetes well, then they are doing their part to support positive cognitive health outcomes. For example, a study displayed that careful diabetes management with very well regulated glycemic control during midlife actually had a protective effect against cognitive decline in later years.

Photo by Kate on Unsplash

How to Promote Healthy Blood Sugar

1. Avoid dangerous carbs and sweeteners: These can spike your blood sugar and lead to major imbalances, especially over time. Instead opt for healthy fats and small amounts of high quality proteins.

Photo by rawpixel on Unsplash

2. Eat an anti inflammatory diet. This means avoiding sugars, gluten, dairy, alcohol, excessive amounts of caffeine, and highly processed fats. Stay away from processed foods in general (ie: anything that comes in a package) and focus instead on a wide variety of fruits and vegetables, healthy fats, and high quality meats.

Photo by PHÚC LONG on Unsplash

3. Mange your stress. Life happens, stress happens. The important thing is to manage your stress. You can do meditation, exercise, art, family time, spend time in nature, and a multitude of other positive activities. Find something and make a ritual for what works to destress your day.

Photo by Riccardo Mion on Unsplash

4. Have an exercise routine. Exercise literally helps to manage blood sugar because it helps your muscles to take up more glucose (for energy and tissue repair) plus it also makes cells more responsive to insulin to prevent resistance.

Photo by Geert Pieters on Unsplash

5. Rest with both quality and quantity. We have all heard it before, but sleep heals! Make sure you are getting enough sleep each night 7-11 hours, depending on the individual and also make sure you are not suffering from a sleeping disorder such as sleep apnea. Too little sleep can literally increase your stress hormones as well as your appetite.

Photo by Gregory Pappas on Unsplash

In Summary:

There are so many benefits to keeping your blood sugar balanced. We hope that this information is useful for you on your journey for the best cognitive health. If you’d like personal support in this process please click here to learn more about our Happy Health Brain Longevity Program. Also, be sure to check out our entire series on cognitive health by clicking the links below:

Guide To Boosting Your Cognitive Health Part 1: Nutrition

Guide To Boosting Your Cognitive Health Part 2:  Lifestyle Tips

Guide To Boosting Your Cognitive Health Part 3: Kirtan Kriya

Guide To Boosting Your Cognitive Health Part 4: The Ketogenic Diet

Guide To Boosting Your Cognitive Health Part 5: Is your blood sugar affecting your brain?

PS: You are invited to click here to sign up for our free 14 Days to Health Video Series and to join our Facebook group for personal support: The Happy Health Community. 

>>> Click here for the free download to support your best blood sugar. 

Photo by Florencia Viadana on Unsplash

Resources:

AANDD Journal

Ann Intern Med

Diabetes Journals

Dr. Axe

Living Proof Institute

NCBI

PubMed

Springer

WebMD

 

 

 

 

 

 

Tricks of the Trade to Keep Your Skin Happy and Your Body Healthy While On The Road

Want to know my top travel tips for staying happy and healthy on the road? I’ll tell you!

I’ve been investing in lots of education to boost my practice as a practitioner so I can serve my patients better – and that means more travels to different time zones. It also means more nights spent in hotel rooms for conferences.

So how do I manage to stay happy and healthy while I am in different time zones and in different hotels all around the world?

Read below and I’ll let you in on my tricks of the trade.  

While these are wonderful tips for life in general, these are especially helpful in your home away from home. Once you try a few of these tips you’ll see lots of incredible benefits, such as brilliant glowing skin.

Here are my top travel tips:

1. Supplement with magnesium.

I take magnesium before I go to bed. I usually take about 400mg and sometimes more. It helps me relax my nervous system and to sleep better.  It also minimizes my muscles from stiffness from sitting around all day in conferences or on planes. Sometimes I like to start taking magnesium the day before I start traveling. Magnesium glycinate is my preferred kind, but magnesium citrate is also helpful if you get constipated from traveling.

2. Hydration.

This is essential always, but it is especially important to start increasing your hydration before traveling. By the time you see your lips are dry in the mirror, you are already playing catch up and dealing with a deficit. Stay ahead of the game and drink at least 10 glasses a day. I now carry a lime or a lemon in my carry on, since it’s a sure way to make any water more palatable wherever I go. Plus a splash of lime or lemon helps my kids to drink more water too. (One caveat: Citric acid in lemon is not good for the coating of our teeth, so drink lemon water shortly before or after a meal where your stomach acid is going to be high anyways.)

3. Beauty Sleep.

Anything that can maximize your sleep is key to all benefits! For example a deep sleep promotes better immune response, cell regeneration, effective learning rates, etc. Melatonin certainly promotes sleep and it is also a powerful antioxidant.

Here’s a list of what I do to promote beauty sleep:

4. Relax with Inner Balance by HeartMath.

This is an incredible piece of technology that I use this for 5-10 minutes whenever I feel I can’t do my usual meditation routine. I also use it if I wake up in the middle of the night feeling jet lagged. It’s a profound and simple tool that measures my heart rate and gives me immediate feedback on my breathing and relaxation response.

5. Skin Care.

Be sure to put on sunscreen before you go out, but be sure to invest in the safest sunscreen for you and your family. Also, it is a good habit to wash your face well at night. This helps to purify the face from toxins that you may have acquired throughout the day from cosmetics and air pollutants. Air pollutants specifically includes many harmful substances such as polycyclic aromatic hydrocarbons from gas fuels, fumes, and cigarette smokes. These harmful exposures are found to be just as damaging to our skin as UV lights.

6. Eat Light.

This is especially important when changing time zones. Did you know that it takes at least a few days to adjust your gut motility pattern? Your gut motility pattern guides your hunger and bowel movements. Thus, I recommend you avoid grains and sweets those first few days of traveling. Instead, focus on greens, a simple protein shake, and MCT oils as your gut takes time to adjust to the new time zone. That ensures that you are not hungry, as you’ll be eating healthy veggies, proteins, and fats. Furthermore your brain will be happy with the MCT oils and all the veggie fibers will keep your bowels moving too.

In essence, there are many strategies you have when it comes to keeping your skin healthy and your body happy while you are on the road.

When you supplement with magnesium, hydrate, sleep deeply, relax, take care of your skin, and eat light – you will be well on your way to traveling like a happy healthy pro. I hope you try at least one of these tips when you go on your next adventure. When you feel physically healthy and radiant from within, your skin AND your aura will glow! Plus as an added bonus, a simple outfit will show your beauty and your suitcase will inevitably be lighter too!

Happy Travels,

Dr. Onna Lo

Guide To Boosting Your Cognitive Health Part 4: The Ketogenic Diet

We’ve been discussing a number of ways that you can help support your best cognitive health the past few weeks. With proper brain function, you can be more equipped to live the happy and healthy life that you desire. In this series, we have discussed the importance of nutrition for your cognitive health as well as the impact that lifestyle has on your overall wellbeing. Furthermore, we have shared how to use the Kirtan Kriya meditation to improve brain performance as well.

Today we dive into the many benefits of the ketogenic diet on your brain health.

What Is The Ketogenic Diet?

Have you heard of the ketogenic diet? You may have heard of it as the “Keto Diet.” At its core, this is a low carb diet, but it is also so much more.

Instead of carbs, it is centered on high quality proteins and fats. When you eat less carbs, your body is better equipped to enter a state that is more naturally print to breakdown fats (from your food and your body) which then results in ketones as you enter a state known as “ketosis.”

Most people are in a state where their primary form of energy is from carbs (glucose). However, for those who are in a steady state of ketosis, that primary fuel source switches from glucose to ketones. In other words, when successfully following a keto diet, your brain and organs will use ketones as their primary energy source.

How Do I Know If I Am “In Ketosis”?

You can measure ketones in your blood and urine to ensure that your body is staying in ketosis on the ketogenic diet.

A Ketogenic Meal

On the traditional ketogenic plate, 10% of calories will come from healthy carbs (ie: leafy greens, nonstarchy vegetables, and limited amounts of legumes and berries). Then 20% of calories will come from high quality proteins (ie: omega-3-rich wild-caught fish and
grass-fed/grass finished animal protein. The last 70% or so of calories will come from high quality healthy fats (ie: avocado,
unsaturated and medium-chain triglyceride oils, nuts and seeds, and coconut). This 10/20/70 keto suggestion includes all your drinks, snacks, and meals for each day. You are unique, so your macronutrient distribution may vary based of your health, physical activity, and practitioner’s expertise.

It is essential to remember that calorie size isn’t the same thing as physical size. For example, even though healthy fats is about 70% of your total plate, that doesn’t mean you’ll have a salad that is 70% filled with nuts and seeds, with only a few sprigs of lettuce. It is based off the total calorie content. For a handy tool to figure out the calories behind the foods you eat, download the free app My Fitness Pal. You can even make goals based on your macronutrient content such as the Keto 10/20/70 suggestion- and My Fitness Pal will help you meet those goals too! Great, right?

Check out this image below to see how the Ketogenic Diet differs from the Standard American Diet (SAD).

(Property of Metagenics)

The Benefits:

There are many benefits to being on a ketogenic diet. The most common benefits include weight loss, an increase in brain
performance, balanced blood sugar, and improved cardiovascular health.

Mental focus is improved with the ketogenic diet because the brain uses ketones instead of glucose as a source of fuel. Studies show that this switch can actually help the brain to grow more nerve factors and synaptic connections between brain cells. The benefit for you? More alertness, a better focus, and better cognitive abilities. Balanced blood sugar is promoted through the intake of less carbohydrates because this supports insulin metabolism in the body. Furthermore, the absence of carbs from the diet helps the body to focus on breaking down proteins and fats. When on a reduced calorie ketogenic diet, one can experience weight loss and it can also help to reduce cravings and suppress appetite. While carbs may help to increase energy during a workout, they are not the best form of energy for a smooth clean burn that lasts all day. Alternatively, in ketosis, the brain has a consistent stream of ketones to supply the body with increased performance. Lastly, a ketogenic diet supports optimal metabolism and cardiovascular health because it is shown to help blood lipid and fatty acid metabolism.

How To Begin

To start, you want to focus on simply reducing your net carbs to less than 50 grams a day. Be mindful to explore the variety of carbs that come from leafy greens, non-starchy vegetables, and limited amounts of legumes and berries. Using an app like My Fitness Pal will automatically calculate your daily carbs for you. This list here has a comprehensive amount of ideas to try when first starting the keto diet: Keto Food List.

Some of our favorite recipe blogs to get started with the Keto Diet:

  1. Keto In Pearls
  2. Ketogasm
  3. I Breathe I’m Hungry

Keto Adaptation

As you begin the keto diet, you may notice some changes in your body. Be aware that it may take the body about  2-4 weeks to switch from burning fat as fuel as opposed to carbohydrates. For some people, this can leave you with a feeling similar to the flu. Symptoms may include feeling achy, nauseous, a sense of withdrawal, or drowsy. If you experience this, don’t be alarmed. The switch from burning fat instead of glucose is a revolutionary transition for your body. This starts for some people a few days after being on a ketogenic diet and it typically ends one or two weeks later. Then you’ll start feeling all the positive effects of the new diet.

If you’re facing a challenging keto adaptation, try this tips: drink more water, increase consumption of electrolytes (be mindful to avoid those sweet “sports” drinks), eat more healthy fats, participate in more exercise, sleep more, try an exogenous salt supplement, and practice stress reduction/ mindfulness activities.

In Summary

There are so many benefits to being on a keto diet. Many people love it and feel that it has forever transformed their life for the better. Of course, it is important to note that everyone is different and that there is no one-size-that fits all. While some people may be the ideal candidate for a keto diet, others are not. Thus, it is important to work with a qualified healthcare practitioner who can assess your digestive health, blood sugar, brain health, and overall metabolic state to support you in your quest for a life of health and happiness.

We hope that this information is useful for you on your journey for the best cognitive health. If you’d like personal support in this process please click here to learn more about our Happy Health Brain Longevity Program. Also, be sure to check out our entire series on cognitive health by clicking the links below:

Guide To Boosting Your Cognitive Health Part 1: Nutrition

Guide To Boosting Your Cognitive Health Part 2:  Lifestyle Tips

Guide To Boosting Your Cognitive Health Part 3: Kirtan Kriya

Guide To Boosting Your Cognitive Health Part 4: The Ketogenic Diet

Guide To Boosting Your Cognitive Health Part 5: Is your blood sugar affecting your brain?

PS: You are invited to click here to sign up for our free 14 Days to Health Video Series and to join our Facebook group for personal support: The Happy Health Community. 

References:

  1. Freedman MR, King J. Kennedy E. Popular diets: a scientific review. Obes Res 2001; 9(supp 1):3S,11S,12S.
  2. Volek, JS, et al. Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body compositionin overweight men and women. Nutr Met. 2004 Nov;1:13.
  3. Meyer J. The Ketogenic Diet and Mental Performance.Available at: http://blog.prymd.com/the-ketogenic-diet-and-mental-performance. Accessed September 13, 2017.
  4. D’Anci KE, Watts KL, Kanarek RB, Taylor HA. Low-carbohydrate weight-loss diets. Effects on cognition and mood. Appetite. 2009Feb;52(1):96-103.
  5. Yancy Jr. WS, et al., A low-carbohydrate, ketogenic diet to treat type 2 diabetes. Nutrition & Metabolism 2005; Dec 1; 2:34.
  6. Brinkworth GD, et al., Long-term effects of a very low-carbohydrate diet and a low-fat diet on mood and cognitive function.Archives Internal Medicine 2009; 169(20):1873-1880.
  7. Volek et al. Body composition and hormonal responses to a carbohydrate-restricted diet. Metabolism 2002;51(7):864-70.
  8. Yancy Jr WS, et al. A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomized,controlled trial. Ann Intern Med 2004;140(10):769-77.
  9. Gibson AA, et al., Do ketogenic diets really suppress appetite? A systematic review and meta-analysis. Obes Rev. 2015; 16:64-76.
  10. Volek J.S., et al. Metabolic characteristics of keto-adapted ultra-endurance runners. Metabolism. 2016 Mar;65(3):100-10.
  11. Adam-Perrot A, et al. Low-carbohydrate diets: nutritional and physiological aspects. Obes Rev. 2006;7(1)49.58.
  12. Volek, JS., and Stephen D. Phinney. The Art and Science of Low Carbohydrate Living. Beyond Obesity LLC., 2011.
  13. Hudgins LC. Effect of high-carbohydrate feeding on triglyceride and saturated fatty acid synthesis. Proc Soc Exp Biol Med. 2000Dec;225(3):178-83.
  14. Hudgins LC, et al. Relationship between carbohydrate-induced hypertriglyceridemia and fatty acid synthesis in lean and obesesubjects. J Lipid Res. 2000 Apr;41(4):595-604.
  15. Keogh JB, et al. Effects of weight loss from a very-low-carbohydrate diet on endothelial function and markers of cardiovasculardisease risk in subjects with abdominal obesity. Am J Clin Nutr. 2008 Mar; 87(3):567-76. correct
  16. Krebs NF, et al. Efficacy and safety of a high protein, low carbohydrate diet for weight loss in severely obese adolescents. J Pediatr. 2010 Aug;157(2):252-8. doi: 10.1016/j.jpeds.2010.02.010. Epub 2010 Mar 20.

Guide To Boosting Your Cognitive Health Part 1: Nutrition

If you want to improve your brain health, at any age and in any condition, this article is a must-read for you.

This article is perfect for four types of people:

A) You are starting to notice the first signs of cognitive decline:

  • Confusion
  • Poor motor coordination
  • Loss of short-term or long-term memory
  • Identity confusion
  • Impaired judgment

B) You simply want the best brain health your whole life through.

C) You are supporting a loved one who has started to lose optimal brain function.

D) All of the above.

Whether you yourself are suffering, your loved one is struggling, or you are an advocate of healthy living- you will want to take note of the 16 tips offered here in this guide.

This guide is based on Dr. Bredesen’s #1 Bestseller, The End of Alzheimer’s: The First Program to Prevent and Reverse Cognitive Decline. His substantial work in the field of reversing cognitive decline is instrumental for anyone suffering from this themselves or supporting a loved one going through this process.  

These tips would truly benefit all of us, especially those of you who are trying to find the right protocol to support your brain health.  Stay tuned next week too when we share part 2 of this special series!

1. Fast for at least 12 hours between the end of dinner and the beginning of breakfast.

This allows autophagy to occur, which helps your brain to destroy aggregated proteins and other unwanted accumulated molecules. It is best to break the fast with water with some lemon, as a detoxifying drink. Please note: It is best to work with your functional medicine doctor to ensure your blood sugar levels are in a safe proper range for fasting.

2. Fast for at least 3 hours prior to going to bed.

This helps to prevent insulin from inhibiting melatonin and growth hormone, and thus improves sleep and immune function. 

3. It is key to minimize simple carbohydrates

Such as sugar, sweet treats, bread (white and brown), white rice, white potatoes (OK to eat sweet potatoes and other colored potatoes in small quantities), soft drinks (both regular and diet, since diet alter microbiome), alcohol, candy, cakes, processed foods, and anything else with simple carbohydrates. The goal is to change from carbohydrate metabolism to lipid metabolism.

4. Make most of your diet from items that have a glycemic index lower than 35.

For a list of glycemic indices for food, see: https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods

5. Vegetables should be the largest part of the diet

Especially non-starchy ones. Include both uncooked (salads) and cooked. Include as many colors as possible.

6. Avoid fruit juices, but eat fruits 

The whole fruit includes the fiber or have smoothies with fruit, but do not make the smoothies too sweet —best with some vegetables.

7. Avoid gluten and dairy as much as possible.

It is recommended that you get Cyrex Arrays 2, 3, 4 and 20 to help guide you: Array 2 is to determine if you have leaky gut; Array 3 is to determine if you have gluten sensitivity; and Array 20 is to determine whether you have a leaky blood-brain barrier.

8. Reduce blood sugar

You can do this by including fiber, both soluble and insoluble. Try this recipe to make your own almond milk.

9. Reduce toxins

Try this by including cilantro, cruciferous vegetables (e.g., broccoli, cauliflower, brussels sprouts).

10. Include good fats

Such as avocado, nuts, olive oil, seeds, etc.

11. Avoid processed foods and instead eat whole foods.

12. Meat is a condiment, not a main course.

If you eat it, fine, but don’t eat too much (2 or 3 ounces, 1-5 nights per week), and eat pastured chicken or grass-fed beef. Fish is fine if wild caught, best to avoid high-mercury fish such as tuna, swordfish, and shark (fish with large mouths and long lifespans are worst). “SMASH” fish are best (salmon, mackerel, anchovies, sardines, and herring).

13. Emphasize foods with high nutrient density

Such as kale and romaine lettuce. Each day, try to eat at least 3 helpings of:

  • Dark leafy greens, such as kale, collards, spinach, or chard.
  • Colored vegetables or fruits, such as berries, carrots, or beets.
  • Sulfur-rich vegetables, such as cabbage, broccoli, cauliflower, or asparagus.
  • Include aromatic herbs such as cilantro, parsley, basil, or mint.

14. Be aware of the “dirty dozen and clean 15” foods.

The Dirty Dozen are foods highest in pesticides, and therefore important to buy as organic: Click here to learn more: https://www.ewg.org/foodnews/dirty-dozen.php The Clean 15 are foods that are not sprayed as heavily, and therefore relatively safe to buy conventionally (non-organically): Click here to learn more: https://www.ewg.org/foodnews/clean-fifteen.php  See: www.fullyraw.com/dirty-dozen-clean-15

15. For grains, legumes, nuts, and seeds, it is helpful to remove the lectins and phytates

Do this by soaking prior to cooking. https://wholelifestylenutrition.com/health/is-soaking-grains-and-legumes-necessary-and-how-to-properly-soak-and-prepare-them/

16. Incorporate pro-biotics and pre-biotics

Do this after determining that you do not have a leaky gut (Cyrex 2). Pro-biotics help to optimize your microbiome, the bacterial population in your gut. Pro-biotic foods include fermented foods such as sauerkraut, kimchi, kombucha, dairy- free yogurt, tempeh, miso, kefir, and coconut water. Pre-biotics help to support the bacteria of the microbiome. Pre-biotic foods include jicama, chicory, Jerusalem artichoke, and others. 

In Summary

There are so many benefits to having the proper nutrition. We hope that this information is useful for you on your journey for the best cognitive health. If you’d like personal support in this process please click here to learn more about our Happy Health Brain Longevity Program. Also, be sure to check out our entire series on cognitive health by clicking the links below:

Guide To Boosting Your Cognitive Health Part 1: Nutrition

Guide To Boosting Your Cognitive Health Part 2:  Lifestyle Tips

Guide To Boosting Your Cognitive Health Part 3: Kirtan Kriya

Guide To Boosting Your Cognitive Health Part 4: The Ketogenic Diet

Guide To Boosting Your Cognitive Health Part 5: Is your blood sugar affecting your brain?

PS: You are invited to click here to sign up for our free 14 Days to Health Video Series and to join our Facebook group for personal support: The Happy Health Community. 

Tune in next week when we share Guide To Boosting Your Cognitive Health Part 2: Lifestyle

Image result for facebook group

RESOURCES:

Book: The End of Alzheimer’s: The First Program to Prevent and Reverse Cognitive Decline

by Dale Bredesen, MD

Image result for end of alzheimer's book