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/

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.”

Take The Toxic Out Of Your Cleaning Webinar

Detoxify Your Home

It’s easy to assume that what we buy in the store is safe for us to use. Unfortunately, it’s not so simple. Lurking in your cleaning cabinet, laundry room, or under your sink are nasty chemicals that can wreak havoc on your health and the environment.

It is my goal during this webinar to help bring to your awareness the potential dangers and irritants that you’re breathing in and coming into contact with on a daily basis.

Do you want your kids to be sleeping in a bed every night wrapped in sheets that emit chemical vapors?
Do you want your pets laying on a floor that was cleaned with ingredients that have been proven to cause cancer?
Do you want to be exposed to skin irritants that can cause an array of dermatological issues?

If your answer is ‘no’ to any of these questions, you will benefit from this webinar.

What You’ll Learn

During this webinar, you will learn:
– What the federal guidelines allow in terms of chemicals that are safe for home use, as well as what the process is for a cleaning product to get approved and make its way into a store.
– Some of the most harmful chemicals that could be in your home, and learn about the effects of long-term use.
– The dangers of chemically-created fragrances such as those used in laundry detergent, dish soap, floor cleaners, and other cleaners.
– How toxic cleaning products are affecting the environment.
– What “toxic burden” is and how it is affecting you.

This might seem like a lot of new things to worry about, but fear not! This webinar will wrap up with tips on how to make your home and cleaning products green and eco-friendly, so as to keep your loved ones out of irritants and harmful vapors.

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.

A fizzy gut healing surprise: Beet Kvass

Fermented food has been known to help rebuild our gut flora and support immune response along with digestion in our gut. This year, in supporting my own gut healing journey, I set the intention to learn the art of all things fermented. We had all these excess beets from our CSA veggie box, so we started making this simple refreshing, fermented drink. A nice alternative to kombucha.

Beet Kvass

Ingredients:

  • 3 medium beets cut into small chunks
  • 2 – 3 slices of ginger
  • 4 tsp salt
  • Filtered water
  • 1 large glass jar

Instructions:

  1. Place beets in a bowl and sprinkle with salt. Combine the mixture and place into the glass container and fill with filtered water. Cover container.
  2. Keep at room temperature for 3 to 6 days until it starts tasting tart. I like mine tart, so I keep it for 5-6 days. Then transfer liquid into container to be refrigerated.
  3. You can keep some left over Kvass as inoculant for the next batch.
  4. Recommend 1/2 cup per day. I use the leftover beet chunks as pickles for a side dish or in salads. You can add them to soups, but heating will kill the beneficial bacteria.

***It is always important to keep the liquid covering the food that’s fermenting to prevent mold from growing.

ENJOY!!!

 

Golden Milk: A recipe for healing inflammation

Turmeric has been used for many years to fight depression, aches and pains, inflammation, degenerative brain disorders, heart disease, and preventing cancer, and common colds.  

You can make it with dairy free milk.  It is important to cook in an oil in order to release the medicinal benefits of turmeric.  To get the full anti-inflammatory benefits, drink it  first thing in the morning and before bed, and avoid eating for another 30 minutes after.  This recipe allows you to make your Golden Milk in batches.

Prep Time: 5 minutes             Cook Time: 10 minutes

Ingredients for the Golden paste:

  • ½ cup of turmeric powder
  • 1 cup of water

Directions for the Golden paste:

  1. Cook the ingredients at low – medium heat for about 5-10 minutes, until it has a “toothpaste” consistency. Store in a glass jar in the fridge for up to three weeks.

Ingredients for the Golden milk:

  • 1 tablespoon of golden paste
  • 2 cups of dairy free milk  made from coconut, almond, soy, rice, hemp
  • 1 teaspoon of olive oil or coconut oil
  • 1 pinch of black pepper
  • optional: pinch of cinnamon, or 1 tsp of honey

Directions for the Golden Milk:

  1. Mix 1 tablespoon of Golden paste with the milk, oil, blackpepper and optional sweetener.
  2. Heat in small pot SLOWLY while stirring until well.
  3. Ready to serve.