Category Archives: Nutrition

Healing acne from the inside out

I have a daughter who battles acne. I can definitely say from experience the more we implement healthier and mindful foods into her nutrition plan the better her acne is. Read this interesting article I found and agree with.

HEALING ACNE FROM THE INSIDE OUT

The best way to tackle acne is from the inside out.

It’s tempting to think of acne as a second-class health concern, one that is more about vanity than anything else.

In fact, the opposite is true: the functional-medicine community classifies acne as a chronic condition, one with various root causes, and “curing it is 100 percent an inside job,” said women’s hormone expert Alisa Vitti in a recent Facebook Live video.

That’s because acne is almost always a symptom of a deeper imbalance. “Many times there’s a hormonal component,” says Vitti, who wrote WomanCode: Perfect Your Cycle, Amplify Your Fertility, Supercharge Your Sex Drive, and Become a Power Source. “It can also be related to micronutrient deficiencies or compromised bacteria in the gut, which manifests in your dermal layers.”

Poor digestion, or slow or compromised detoxification, can play a role, too. “If detox is sluggish, if you aren’t breaking down hormones internally, your skin will show it because the skin is the largest organ of detoxification,” continues Vitti.

And to dismiss acne treatment as little more than a salve for one’s vanity is to ignore the very real emotional and psychological ravages brought on by the condition. With persistent or cystic acne, people tend to retreat from social interactions and become isolated. The condition is also on the rise, notes Vitti: “More and more people are dealing with breakouts.”

The Root Causes of Acne

Hormone imbalance is a major factor when it comes to acne. Think of adolescence, when estrogen and testosterone flood the body for the first time and cause those much-loathed teenage breakouts. Or the menstrual cycle, when fluctuating estrogen levels contribute to cyclical breakouts.

But estrogen and testosterone are not the only hormones that affect the skin. Insulin is one of the body’s master hormones, and high levels of insulin aggravate acne. “Insulin stimulates oil glands,” says holistic and integrative dermatologist Karen Chen, MD.

Insulin is produced by the pancreas every time we eat, but more insulin is produced when we eat foods high in sugar and refined carbohydrates (known as high-glycemic foods). When a lot of high-glycemic foods are consumed, insulin levels in the bloodstream go up, stimulating oil production.

Insulin-like growth factor (IGF-1) has a stimulatory effect on oil glands and also leads to elevations in testosterone and androstenedione, which in turn can stimulate oil production, notes Chen. Whey-protein shakes boasting high amounts of IGF-1 can contribute to acne in susceptible individuals, she adds, so she suggests protein shakes from pea, rice, or hemp proteins as alternatives.

Gut health is another root cause. Multiple factors can erode gut health, including food sensitivitiesimbalanced gut flora, insufficient production of digestive enzymes, and regular exposure to inflammatory foods. These can lead to leaky gut, unhappy intestinal microbes, poor nutrient absorption, and inflammation.

Add compromised detoxification pathways to the mix, and you have a recipe for skin problems.

“If you have poor digestion and detoxification, it will show on your skin,” says Chen.

Acne Rx

The best way to tackle acne is from the inside out. Topical treatments may quiet breakouts in the short term, but it’s the internal ecosystem that needs healing — and most medications ultimately make the gut microbiome worse.

Many women are prescribed hormonal birth control to ease acne, but this, too, is not a long-term fix since it doesn’t address the root causes — and has a slew of side effects. What’s more, many women experience rebound acne when they come off the pill, and these postpill breakouts tend to be worsethan the breakouts they experienced before.

So what are the best strategies for addressing the root causes of acne? Chen and Vitti offer these six tips:

  1. Start with food. Focusing on food is the first and best place to start. “You can’t out supplement a poor diet,” says Chen. Keep two key factors in mind when curating an anti-acne meal: Make it anti-inflammatory and low glycemic. Luckily, foods that fight inflammation and foods that keep blood sugar stable are often one and the same. Think low-glycemic, high-phytonutrient vegetables like broccoli, arugula, kale, dark leafy greens, and vegetables of different parts of the color spectrum; healthy proteins like pastured meat, wild-caught fish, and eggs; healthy fats (like the kind found in avocados and olive oil), and low-glycemic fruit like berries. At the same time, cut down or completely cut out highly processed foods and foods with added sugar.
  2. Consider cutting out dairy. Dairy is highly inflammatory and a common food trigger (meaning it can aggravate the lining of the gut and, hence, aggravate acne).  Dairy can also increase insulin levels and IGF-1, notes Chen. Yogurt is easier to digest and does not cause the same increase in insulin as milk, she adds, and therefore may be tolerated in someone who does not tolerate other dairy.
  3. Consider cutting out gluten. It’s well known that many folks are sensitive to gluten, exposure to which can leave them feeling fatigued, achy, and dull with brain fog. What’s less well known is that gluten triggers increased levels of zonulin (zonulin is a protein that regulates the permeability of the lining of the gut) in everybody whether they experience other gluten-related symptoms or not. So giving up gluten helps heal the lining of the gut no matter what — and a healthier gut almost always translates into clearer skin.
  4. Try targeted nutritional and supplemental interventions. Both Chen and Vitti point out the skin-clearing benefits of adding ground flaxseed or flaxseed oil to your daily routine. Chen also notes the power of the herbal supplement berberine. Berberine has antimicrobial action and it helps stabilize blood sugar, so it helps fight breakouts on two fronts. Berberine is a powerful herb, however; the decision to take it should always be made in conjunction with a trusted healthcare provider.
  5. Maximize your micronutrients. Optimizing levels of carotenoids; B, C, and E vitamins; omega-3 fatty acids; and zinc, selenium, and probiotics can help clear the skin. Essential fatty acids such as those in fish, flaxseeds, evening primrose and borage oils can be helpful. Work with a trusted healthcare practitioner if you want to add supplements to your acne-fighting regimen. Remember, too, that even if you’re taking in a lot of high-quality supplements or whole-foods sources of these micronutrients, it doesn’t always mean that your body is absorbing them. If you suspect poor absorption is a problem for you, consult your practitioner.
  6. Boost your detoxification pathways. The liver is the body’s main organ of detoxification. In the first phase of detoxification, toxins (including used-up hormones) are shuttled to the liver to be broken down. In phase two, the liver sends these broken-down toxins back out into the body to be eliminated. Elimination happens in one of three ways: through sweat, urine, and the bowels. You can optimize the detox process at every step of the way. Eating cruciferous vegetables (the broccoli and cauliflower family, for example) is one of the best ways to support liver function; getting regular exercise or making use of other sweat therapies (like infrared sauna) boosts sweat; staying hydrated keeps the bladder moving, and a high-fiber diet does the same for the bowels.

Using lifestyle medicine to address the root causes of acne can make a difference in skin health and appearance is as little as a month — roughly the same amount of time it takes prescription medications to kick in, says Chen.

 is a veteran health journalist and a certified functional-medicine health coach. She believes lifestyle medicine is a blockbuster drug.

Thank you for reading and coming to my website today!

Aricle found on Experience LIfe website.

Any questions please email me. If you liked this article please share with your friends.
Blissful Day,

Shari

Phytonutrients where to find them and why to add them in

 Alyssa Ford is a Minneapolis-based writer and editor.

I add these in all my meals as much as possible. I like this chart and thought you would like it to. We know exactly how these foods benefit us and our families.
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Blissful Day,
Shari

 

 

Learn How to Make a Whole-Food Protein Smoothie

Learn How to Make a Whole-Food Protein Smoothie

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This portable smoothie from Dr. Mark Hyman can power the busiest of days. It’s 100 percent whole, real food — with plenty of plant proteins, healthy fats, fiber, and potent phytonutrients.

Ingredients: 

  • 1 cup frozen wild blueberries or other  seasonal fruit
  • ½ cup frozen cranberries
  • ¼ lemon with rind (optional)
  • 2 tbs. almond butter
  • 2 tbs. pumpkin-seeds
  • 2 tbs. chia seeds
  • 2 tbs. hemp seeds
  • 1 small handful nuts, such as walnuts, almonds, or pecans (optional: add a Brazil nut or two for selenium)
  • 1 leaf de-stemmed, ripped-up kale or handful of spinach (optional)
  • 1 tbs. extra-virgin coconut butter
  • ½ cup unsweetened almond or hemp milk
  • 1 cup water, plus 1 to 3 ice cubes if desired.

Improvise! It’s fine to use the greens, seeds, and seasonal fruits you have on hand — just strive to maintain suggested ratios.

For a fast to-go smoothie, put the ingredients in a wide-mouth Mason jar and use a hand blender to mix to desired consistency. Then drink one portion straight from the jar. Chill the unused portion for a great midmorning or afternoon snack.

You can also use a regular blender, if you prefer. If the shake is too thick, add more water until you reach a drinkable consistency.

Makes 2 to 3 servings. Prepared as shown, each 1-cup serving contains about 370 metabolism-boosting calories — a nice balance of plant-based protein, healthy fats, and phytonutrient-rich, fiber-packed, low-glycemic carbs. Rightsize the recipe based on your appetite and energy needs. You can also add unsweetened, plant-based protein powder and supergreens to further pump up the nutritional value, if desired.

Prep time: 3 to 5 minutes, including cleanup.

Thank you for visiting. If you like this recipe please save and share with friends.

Shari

 

 

Healthy Start to Your Day Drink

Try this simple blended drink in addition to your breakfast to get several servings of veggies first thing in the morning, and to get your body craving more nutrient-dense food later in the day:

  • 1 cup water (preferably filtered)
  • 1/4 to 1/2 cup organic apple cider
  • Two stalks of celery, cut in chunks your blender can handle
  • One whole, unpeeled cucumber (cut in half or quarters)
  • 1/2 of a lemon, rind and all
  • Two leaves of organic kale
  • Little nib of ginger (about the size of your pinkie fingertip)

Ideally the ingredients are all organic; if they’re not, wash them well before adding them to the blender. Blend to smoothie consistency, but still with some chewy bits. Pour into a tall glass and enjoy (to get the most nutrition and satisfaction, be sure to chew each sip before you swallow).

Article  and recipe provided by Pilar Gerasimo from The Living Experiment

Thank you for hanging out on the website. I you the like the recipe please share with friends and leave any comments below.

Blissful day,

Shari

 

Ideas for foods for pre & post work outs.

SPORT-SPECIFIC FUEL IDEAS

A Run or Bike Ride (90 minutes or more)

  • Preworkout: High-protein smoothie: Mix two scoops protein powder, 8 to 10 ounces water or milk, approximately 1 cup fruit, a handful of spinach, and 2 tablespoons nuts, seeds, nut butter, and half an avocado.
  • Postworkout: Two to three hard-boiled eggs and a banana.

Sprints and High-Intensity Interval Training

  • Preworkout: Two fist-size servings of greens and veggies, half an avocado, and one to one-and-a-half palm-size portions of protein (eggs, chicken, beef, fish, or beans). Add a fist-size piece of fruit for extra carbohydrates.
  • Postworkout: One scoop of BCAAs or whey protein mixed in 8 ounces water. (Whole foods can be difficult to digest right after a HIIT workout, making liquid proteins a good option.)

Lower-Rep Strength Training (five to eight sets of five to eight reps)

  • Preworkout: Grilled chicken breast with two fists of broccoli, or a high-protein smoothie as described above.
  • Postworkout: 1 cup plain yogurt with 1 cup fruit and 2 tablespoons granola.

published by experiencelife.com

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Keep moving your body loves you for it!
Shari

Eating with the changing season.

fall-vegtables-pict

It’s as predictable as the sunrise. Back to school time rolls around, and fall produce appears in the market. Pumpkins and squash, collards, sweet potatoes and apples are just a few of our fall favorites. See recipes below.

They bring an appreciation of the changing seasons, as well as beautiful color and lots of nutrition to the table.

5 Reasons Seasonally Eating is Smart

Today’s supermarkets carry almost all foods all year long. We are lucky to be able to eat whatever we want. But eating what is in season has some important benefits.

1. When you eat foods that have just been picked, you know that you’re eating it when it is at its best and its freshest.

2. Food that is freshly harvested has more vitamins and minerals then food that has been stored for a while.

3. You also can get seasonal food from nearby farm stands and markets. This not only supports local businesses, but is also good for the environment.

4. Food that is grown nearby doesn’t have to be shipped or transported. It has a smaller carbon footprint.

5. Seasonal foods are also likely to be cheaper then foods that are out of season.

Fall foods like pumpkin, collards, squash and sweet potatoes help us prepare for the cold months ahead. Here’s why they’re so good for you.

Pumpkins

There’s much more to pumpkin than jack o’ lanterns and pumpkin spice lattes.

Pumpkins are loaded with vitamins A, B6, C and E.

They also high in potassium, iron, and fiber. They make delicious desserts, but can also be used in soups and side dishes.

And don’t throw out their seeds! Roast them and eat them for magnesium, zinc, and Omega 3 fats.

Collards

One of the healthiest of the dark green vegetables, collards have 7 grams of fiber in every cup and are rich in vitamin A.

They also contain magnesium, potassium and protein and can be used in any recipe that calls for spinach.

Squash

Squash contain vitamin A, C, E, and B6. They also are loaded with niacin, thiamine and folate. Their antioxidant compounds help to boost the immune system and fight inflammation.

Sweet Potatoes

The orange flesh of a sweet potato is one of the best sources for beta-carotenes.

They ‘re also so high in vitamin A that just 3.5 ounces of their flesh has one third of all the vitamin A you need for the day.

Want to start adding these ingredients to your diet today?

Here’s a great recipe for a quick, light and delicious meal using pumpkin and collards in a colorful and healthy way.

Quinoa Curry Pumpkin Collard Wraps

INGREDIENTS

1 cup cooked quinoa

1/2 cup pumpkin puree

1 teaspoon paprika

1 teaspoon curry powder

salt to taste

handful alfalfa sprouts

1 cucumber, peeled and cut into thin strips

1 avocado, cut into thin strips

6 large collard leaves (or 12 smaller ones)

Tahini sauce

DIRECTIONS

Combine quinoa, pumpkin puree, and spices. Mix until smooth.

Cut off the thick vein from the collard leaves and lay them out flat in front of you. If you are using smaller leaves, layer them on top of each other.

Add a few spoonful’s of the filling to each leaf. Top with cucumbers, avocado and alfalfa sprouts, then roll collard leaf into a wrap.

Serve drizzled with tahini sauce or use the sauce as a dip.

Sourced from  http://danettemay.com/5-reasons-to-eat-seasonal-veggies-this-fall/

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Healthy Happy Day!

Shari

Female Guide to getting lean

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I like the following article by breaking muscle. I preach all the time to follow these nutritional guide lines. I would also add to this article work out intensity. You have to push your self in the gym and come out side your comfort zone to really see results quick.  I do this myself with as many work outs as I can. It has truly helped me stay fit and feeling great for many years. It is only takes one hour a day!

If you like this article leave a comment below. If you would be so kind to share my website kink I would really appreciate it.

https://breakingmuscle.com/womens-fitness/the-female-guide-to-getting-lean

Have fun and stay motivated!

Shariwarrior-1-on-board

Beets one of the healthiest foods on the planet!

BEETS READ HOW GOOD THEY ARE FOR YOU!

Beets-fi-300x180

Beets are kind of strange. Not everyone gets excited about them and many have never tried them. They do have a very unique flavor and texture.

There are plenty of good reasons to love beets!

  • They can be prepared in a million different and delicious ways.
  • They’re available in different varieties that add intense color and beauty to every dish.

When you add their health benefits to their taste benefits, it’s no wonder that they’ve become so popular in the last few years.

But can beets help you lose weight?

Beets have been called one of the world’s healthiest foods.

One nutrition expert has called beets “red spinach” because they contain so much folate and betaine. Together these two nutrients lower the levels of a substance that increases your risk of heart disease.

They contain:

  • tons of Vitamin C (a powerful anti-inflammatory and immune-system booster)
  • iron
  • manganese
  • potassium

And the thing that gives them their beautiful color, their phytonutrients, also make them great at fighting cancer.

There’s even evidence that drinking just 2 cups of beetroot juice per day can lower blood pressure.

The flesh isn’t the only nutritious part either.

The greens that top beets have 3 times the nutrition of the root, and they have a wonderful peppery taste.

When you shop for beets, look for the ones sold in bunches with the greens still attached. The greens are loaded with Vitamin A, carotenoids and anti-oxidants.

Quick Tip: Beet greens make a fantastic substitute for kale or spinach in your smoothies.

When you add to all these nutritional benefits the fact that beets are a great weight loss food, you’ll want to make sure that they’re in your shopping cart every week.

They are:

  • a natural diuretic and will help keep you from retaining water
  • super low in calories (just 50 per cup)
  • high in fiber
  • and they contain no cholesterol or fat 

Beets boost weight loss 3 ways:

The 1st way is that they keep you feeling full, but beets help you with your weight loss goals by helping you to exercise more efficiently.

#2 How Beets Help: They improve blood flow and boost energy and stamina.

Why That Matters: This means you can work out longer and more effectively without getting tired.

#3 How Beets Help: The betaine in beets has also been shown to be a boon for building lean muscle mass.

Why That Matters: More muscle means more effective calorie burning.

Shopping For Beets

Beets are available all year long. Nutrition in fresh beets compared to canned or jarred beets is similar, but canned beets may have more sodium and/or preservatives.

Fresh beets should be heavy and should not have nicks or cuts.

If buying fresh, look for beets that still have the greens attached.

When you get home, cut the greens off about one inch from the root and store the two parts separately. You can keep the beets in the refrigerator for a few weeks, but use the greens within a few days.

Hummus Beet Wrap

INGREDIENTS

1 Tbsp. Hummus
1 6-inch Sprouted Grain Tortilla (Gluten Free)
½ c. (75g) Peeled and Grated Beet (TIP: Cut beet into 3 or 4 big chunks and grate using the
grating disk for a food processor or large holes of box grater.)
2 tbsp. Feta (½ oz.)(15g)
¼ Packed c. (5g) Arugula, roughly chopped

DIRECTIONS

Spread hummus on tortilla, leaving a 1 ½ inch(4cm) border. Sprinkle evenly with beets, feta, and
arugula. To roll up, fold in 2 opposite sides of tortilla and roll, starting with the end closet to you.
Slice each wrap in half on the diagonal. Wrap each wrap tightly in foil or parchment paper and
refrigerate in an airtight container or zip-top bag. (Make Ahead: May be made up to 1 day in
advance.)

If you liked what you read please be so kind to share with your friends & leave a comment below.

Shari

Thank you Dannette May for sharing the above  content on your blog. To see full article click link below.  http://danettemay.com/give-beets-a-chance/

 

 

 

 

Green Tea and health benefits

Burn Calories and Get an Energy Edge with EGCG

By Jonny Bowden, PhD, CNS aka “The Rogue Nutritionist”™

Jonny Bowden, PhD, CNS, aka “The Rogue Nutritionist” ™ is the bestselling author of 14 books on health including “Living Low Carb” and “The Great Cholesterol Myth”.

greentea

I’m a huge fan of tea for both its health properties and as an energy drink in general. And while all tea is great, one particular compound in green tea, called epigallocatechin gallate, or EGCG for short, has been isolated and is available as a supplement. And I think it’s great for energy, even more so if you’re not drinking tea on a regular basis.

EGCG is a member of a family of substances found in tea called catechins, which are in turn a member of a larger class of plant chemicals called polyphenols. These polyphenols are thought to be responsible for a large measure of the health benefits of tea, but EGCG in particular is of special interest to those of us looking to get an energy edge.

EGCG sparks a process in the body known as thermogenesis, or heat production (thermo means “heat,” genesis means “making new”). You may know the process of thermogenesis by its more common term “fat burning.” And sure enough, EGCG has been found to be of great interest to those on a weight management program for the same reason it may help you with your energy.

Green Tea helps burn calories!

Here’s what we do know: Green tea consumption leads to a significant increase in calorie burning, a decrease in body weight, and a decrease in waist circumference all while producing no real change in heart rate or blood pressure. Researchers suspect that one of the ways it accomplishes this is by possibly prolonging the effects of norepinephrine, one of the stimulating chemicals in the body. Traditional Chinese Medicine has long recommended green tea for all sorts of ailments and conditions, including headaches, body aches and pains, digestion, depression, immune enhancement, detoxification, and … as an energizer!

Makes sense. In one study, which appeared in the December 1999 American Journal of Clinical Nutrition, researchers measured energy expenditure (calories burned) in ten healthy young men who were randomly given either a standard green tea extract (375 mg of catechins and 150 mg of caffeine), 150 mg of caffeine by itself, or an inert placebo. Believe it or not, the caffeine was no better than a placebo at speeding up metabolism, but the men receiving the green tea extract burned an average of 78 calories a day more. Another study, this one published in the September 2005 British Journal of Nutrition, found the increased calorie burn was a little higher—about 178 calories a day for a combination of 200 mg of caffeine with any dose of EGCG tested, from 90 to 400 mg.

While that amount of calories per day isn’t enormous, it’s still significant and those calories do add up. And considering all the other health benefits besides “metabolism boosting,” and that there were zero negative effects (e.g., no increase in heart rate), and also that the green tea tends to stimulate not just calorie burning but fat burning as well, it’s hard to argue that green tea extract—EGCG—wouldn’t be a great addition to a supplement program for energy enhancement.

Want to learn about three foods that will upgrade your metabolism? Watch this video from Dr. Jonny.

Get Dr. Jonny’s excellent book “The Great Cholesterol Myth” on Amazon.com

cholesterol myth