Category Archives: health

Understanding Lipoprotein (a)

[Note: This post is to help you better understand Lipoprotein (a). It is in response to this letter written April 3, 2020, by Sotirios Tsimkias, M.D., who is the Director of Vascular Medicine, Division of Cardiology and the University of California, San Diego, School of Medicine]

You’re probably familiar with cholesterol testing. You know, that standard blood test where they look at your cholesterol, LDL, HDL, and triglycerides. And you have been told that LDL is the “bad” cholesterol so you want less of that in your system while the HDL is the “good” cholesterol and you want more of that. So why are we now talking about LP(a) and what is that anyway?

What are lipoproteins?

The L in LDL and HDL stands for lipoprotein. Low-Density Lipoprotein or High-Density Lipoprotein. But it turns out there’s more to the story than that. Lipoproteins are made up of protein and fat. In the LDL category there are actually subtypes of lipoprotein. These other lipoprotein particles are a better indication of risk factors for cardiovascular health issues. But your doctor may not automatically test these when looking at your cholesterol levels and cardiovascular risk factors. This is unfortunate because it turns out you can have “normal” cholesterol levels and yet still have a heart attack if your lipoprotein particle numbers are elevated.

Types of lipoproteins

There are several subtypes which are variants of LDL. These lipoprotein particles (LPP), according to the National Cholesterol Education Program (NCEP), are potential risk factors for cardiovascular disease. Giving more detail than a typical cholesterol test, when you look at LPP the test measures the size, number, and distribution of different lipoproteins including:

- Small, dense LDL – these can easily form plaque and also oxidize easily
- LP(a) – this is a small, dense particle that may be involved in forming blood clots
- Remnant Lipoprotein – this particle appears to be a building block for plaque while at the same time having the same density and makeup of plaque
- HDL2b – this show how well the body removes excess lipids

Looking more closely at LP(a), also referred to as apolipoprotein (a), there are a number of studies which indicate that elevated levels of LP(a) can increase the risk for stroke, atherosclerosis (arterial plaque buildup), and coronary heart disease. And it turns out that commonly used statin drugs may not help to lower LP(a) levels. As noted above, you can have a “normal” cholesterol and yet have elevated lipoprotein particles which can constitute a risk factor for heart disease, stroke, and other cardiac health issues.

How to test lipoprotein particles

Instead of testing only the core cholesterol factors it may be beneficial to ask your doctor to include more detailed measures and to look at your lipoprotein particles. There are a number of companies which do this testing. It is commonly available through LabCorp, Quest Diagnostics, Boston Heart Diagnostics and others. Your doctor simply needs to request it. This is a fasting lab so you will be required to avoid food and water for at least 12 hours before testing.

Holistic support for LP(a)

Although having a high LP(a) level is something to be taken seriously, there are things that you can do holistically that may help lower these levels.

Increase antioxidants

Higher antioxidant levels have been found to be helpful for overall wellness and may help to lower Lipoprotein (a) levels. One way to increase antioxidant levels is to do a C Calibration Protocol using a buffered vitamin C powder (my preferred brand is Potent C Guard by Perque):

Begin first thing in the morning with a level half-teaspoon dissolved in 1-2 ounces of water every 15 minutes.
If after four doses there is no gurgling or rumbling in the gut, you should double the initial dosage and continue every 15 minutes
Continue with these instructions at the proper time intervals until you reach a watery stool or an enema- like evacuation of liquid from the rectum
Calculate 75% of the total ascorbate you needed to induce the flush. This is your daily dose. Divide this amount into 4 and take four times per day

Omega 3 fatty acids

It’s also important to make sure that you are getting appropriate amounts of Omega 3 fatty acids. This can be done through supplementation. If you’re going to take supplements however you want to make sure that you read the label to ensure that you are getting cold-water fatty fish, not less beneficial fats. The cold water fatty fish include salmon, sardines, anchovies, herrings, cod, mackerel, and tuna. You also want to avoid any negative ingredients such as soybean oil, sugar, or corn starch.

In addition to supplementing your omega-3, consider adding nourishing whole food choices: cold-water fatty fish (at least twice a week), walnuts, flax seeds, chia seeds, hemp seeds, and egg yolks.

Yes, you can have egg yolks. Studies have shown that consuming cholesterol does not heavily influence serum (blood) cholesterol levels.

For those who may not be used to eating sardines here’s a recipe for sardine pate which I’ve heard is very good (remember I can’t eat them due to a true food allergy so ymmv). Paleo Sardine Pate by Kelly Bejelly

Vegetables

If you're like most people you know you should eat more vegetables than you really do. This is not one of those health tips that we want to ignore. Eating veggies is definitely good for you and great for your heart. Some delicious vegetables which are good to help support better lipoprotein levels are:

- Dark leafy greens (mustard greens, Swiss chard, dandelion greens, kale, spinach, etc)
- Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
- Tomatoes
- Colorful root vegetables (carrots, beets, sweet potatoes, yams)

Food journaling

The following are appropriate serving sizes for the foods referenced above. Food journaling can be a good way to monitor how much and when you are eating so you can build your nutritional plan to incorporate more healthy foods into your diet. It's also a great way to see where you might be having just a little more of the unhealthy stuff than you really realized.

Leafy Greens – 3-4 cups per day

Colorful veggies – 2-3 cups per day

Complex Carbs – 2-3 medium root vegetables

Exercise

Let’s not forget exercise. Your heart is a pump, moving blood around the body. If you’re just sitting around on the sofa how hard does it have to work? [tip: not that hard]

We are meant to be in motion and physically active. Running, jogging, brisk walks, bicycling, swimming, or even weight lifting are all good forms of physical exercise. That can help to support beneficial lipoprotein levels. Aim for a minimum of 30 minutes of physical activity 4 times per week.

More information

For more information about cholesterol and a functional viewpoint

Check out this video from cardiologist Dr. Stephen Sinatra
Read the book The Great Cholesterol Myth, Revised and Expanded: Why Lowering Your Cholesterol Won't Prevent Heart Disease–and the Statin-Free Plan that Will

[expand title=”Sources”]

Fernandez, Maria L. “Rethinking Dietary Cholesterol”. Curr Opin Clin Nutr Metab Care. 2012 Mar; 15(2):117-21

Kamstrup PR, et al.”Lipoprotein(a) and risk of myocardial infarction–genetic epidemiologic evidence of causality”. Scand. J. Clin. Lab. Invest. April 2011 71 (2): 87–93.

Nordestgaard BG, et al. “Lipoprotein(a) as a cardiovascular risk factor: current status”. Eur. Heart J. December 2010 31 (23): 2844–53.

Smolders B, et al.”Lipoprotein (a) and stroke: a meta-analysis of observational studies”. Stroke. 2007. 38 (6): 1959–66.

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How To Pick Healthy Non-Perishable Snacks

by Miraadditives, artificial colors, grocery, health, ingredients, nuts, pantry, protein, shopping guides, snacks

by Mira Dessy, The Ingredient Guru

Americans have a snack habit. We've become accustomed to eating multiple times throughout the day. Sometimes we snack because we're hungry. But more often than not it's because we are bored, thirsty, or possibly responding to emotional stimuli.

Occasionally we snack because we are on-the-go and are looking for something to tide us over until we can get to mealtime.While there's nothing wrong with an occasional small bite between meals, snacking can become a problem when it fills you up with empty calories. This means things like chips, crackers, muffins, or cookies. Another problem with snacking is if you eat so much that you are no longer hungry by the time you get to the real meal.

What's a snack?

Ideally, a snack should be small, just enough to blunt your hunger without filling you up, and balanced with protein and a little healthy fat. When snacking you want to make sure that you are eating clean, nutrient-dense foods rather than high calorie, low nutrition foods, sometimes referred to as energy-dense. Here are some great, non-perishable choices for healthy snacking:

Nuts – choose raw nuts as your best nutritional choice. Even better is if they are sprouted.
Nut butter – many of these now come in squeezable tubes and can be a quick grab-and-go non-perishable snack. Be aware that there can be a lot of sugar in some of these, choose the best option possible by reading the label
Canned fish – such as sardines are a great choice. These can be a nourishing snack and also provide some healthy omega 3 fatty acids
Jerky – this can be purchased or made at home. These days there's a wide variety of jerky products made from meats such as salmon, venison, lamb, bison, pork, turkey, and more. Check the label to be sure there are no added artificial ingredients
Energy bars – be sure to read the label and make check that you're getting a true protein bar, not a glorified candy bar with an excessive amount of sugar. Just like with the jerky, you want to make sure there are no added artificial ingredients (sweeteners, flavors, etc)
Dried and seasoned chickpeas – this can be a tasty way to get a crunchy snack on-the-go without having to worry about spoilage
Seaweed or kale chips – okay there's no protein in this one (so you may want to pair it with a handful of nuts or some jerky), but if you're looking for a good veggie-rich crunchy snack these can really hit the spot

Snacks to avoid

When choosing snacks be sure to read the label. Don't choose one just because it says "protein" or "# grams of protein" on the front label. You need to turn the package over and read the ingredients on the label. You also want to avoid the following in your snack products:

excess sugar (more than 4 g per serving)
artificial sweeteners
artificial flavors
artificial colors
ingredients you don't understand
starchy things (tapioca, potato, rice flours, etc)

You may be wondering why things like rice cakes, popcorn, puffed quinoa, puffed chickpeas, etc are not on this list. Sure, I get that they taste good. The problem, however, is that these exploded grains are very easily converted to sugars by the body. This means they hit the blood stream relatively quickly. There's also not a lot of nutrition in those puffed grain snacks. It's better to stick with something that's going to provide more of what your body really needs, protein and healthy fat.

Unplugging For Mental Health

by Mirafamily, gratitude, habits, health

by Mira Dessy, The Ingredient Guru

Keeping yourself entertained and keeping your mind active is important to overall wellness and mental health. In fact, I would argue that it’s more important now than ever before.

Most people are home by themselves or with a limited number of people. During this challenging time it’s easy to get sucked into the temptation to spend the entire day on the phone checking Facebook and Instagram every 10 minutes in case some posted something new. Or to veg out completely and binge watch Netflix for 12 hours a day.

As fun as that might sound for a little while, a steady diet of this is not good for your mental healthy, not to mention our eyeballs. Anne Lamott has a great saying, “Almost everything will work better if you unplug it for a few minutes, including you.” So here are some great activities to help you disconnect from the electronic tether. Take a break from the television, your phone, your iPad, your computer, whatever electronic devices you’ve got and just unplug for a little bit. You’ll probably feel better after you do.

Connection and Conversation

How fortunate are we to have uninterrupted time where we can actually talk with the people we are sheltering in place with (that’s assuming you’re not alone and it’s not just you and the dog or cat). Instead of everyone running in different directions taking care of their own busy lives, sit down and connect. Talk about how you’re feeling, plan a vacation, share your dreams of what’s next. There are lots of wonderful conversations you can have. If you’re stuck getting started try one of these.

Reading is fun!

I love books. There are so many wonderful books out there. Fiction or non-fiction, it’s your choice. But there’s an endless supply of wonderful things to read. If you’re an e-reader person I’d encourage you to try paper, just so you can unplug for a while. And who knows, if you look around at home you may find books you bought that you meant to read but hadn’t got around to yet. Use this as an opportunity to cut down on your tsundoku pile. Looking for a good book recommendation on health and wellness? Consider joining The Healthy Readers Book Club.

Art Projects

This is a great time to reconnect with your artistic side. We are ALL artists (here’s an article that describes my feelings on this topic exactly. One of my favorite ways to create is to doodle. Whether it’s painting, drawing, coloring books, collage, knitting, sewing, anything, let your creative spirit soar. And the best part is that this doesn’t have to be a solitary practice. If you’re sheltering in place with other people, why not take time to be creative together?

Creative Writing or Journaling

We’ve gotten away from the art of journaling. Many of us think we’re too busy to take the time to set pen to paper. But now? Well, why not take advantage of the time. You can share your thoughts about this time in history, write a story, write poems, or even share stories about your life. You may discover a reconnection to your inner thoughts when you take the time to slow down and actually write. It doesn’t have to be perfect, it doesn’t have to be a Pulitzer prize winning essay. Just write from the heart and express yourself.

Board Games

When was the last time you took the time to play a game. To get caught up in the fun and laughter of a board game, or card game, or some sort of game? Why not haul out those boxes, dust them off, and make it a new family habit. Who knows, you may have so much fun that this becomes a regular weekly practice that you take forward into your new normal when this shelter-in-place situation is lifted.

Whatever your choose for your unplugging time, one of the best benefits is the healthy distraction from the cacophony of media overwhelm. At this point we’re all on the verge of burnout from the ever-increasing noise of the media. Not to say that you shouldn’t be informed, but let’s take a break, some emotional down-time, and unplug, just for a little bit.

How To Make Non-Dairy Milk

by Mirabread, breakfast, dairy, drinks, food intolerance, health, nuts, protein, veganalmond, milk

If you are one of the approximately 65% of all adult humans who have trouble with lactose, you may have considered switching to non-dairy milk products. If nothing else, simply because you're tired of always paying more for lactose-free [insert dairy product here], or because you keep forgetting to bring your lactase enzymes with you.

What is lactose intolerance?

For those that may be struggling with this issue and learning about this for the first time, allow me to explain. Lactose intolerance is where the body cannot properly break down lactose, milk sugar. This can cause a number of symptoms including diarrhea, cramps, bloating, gas, nausea, and, although not frequent, vomiting.

Lactose, by the way, is why things like milk list 11g of sugar per cup on the label. There's no added sugar in the milk, it's part of the milk. Side note: if you're going to drink or consume milk, I strongly suggest that it be whole milk and organic, preferably pasture-raised. This also applies to or yogurt, or other dairy products.

For those people who cannot tolerate lactose, most of the population, there is a solution. To purchase dairy products where the lactose has been split into it's component parts of galactose and glucose, making it easier to digest. Or taking lactase, an enzyme that their system lacks, which helps to break down the lactose.Other options

For those who would rather not deal with the issues around lactose intolerance there is another option. Plant-based milks. These are made by processing certain things like almonds, coconut, oats, rice, or hemp, and making a milk-like product. While it doesn't taste like milk, it's close enough that it's often an acceptable substitute.

Drinking plant-based milks can, however, come with it's own challenges. One is that because the plant-based options are thinner than milk, emulsifiers and thickeners are added. These are made from plant gums which can cause digestive upset if over consumed or for those with very sensitive digestive tracts.

Carrageenan in particular is strongly linked to digestive health issues and should be avoided in any product. Other plant gums can be just as overwhelming to the system, causing many of the problems that lactose does.

Making almond milk at home

Instead of buying plant milks at the store it is possible to make them at home. Almond and coconut are the easiest to make yourself. With just a little bit of time, a few healthy ingredients, and not a lot of equipment, you can enjoy your own delicious homemade milk.

Almond Milk

2 cups almonds
4 cups filtered water
1 teaspoon sea salt
1 teaspoon vanilla extract (optional)

Soak almonds in water overnight
Discard soaking water and rinse almonds well
Place almonds, salt, vanilla, and 4 cups of water in a high powered blender
Blend on high speed for 2 minutes
Strain through cheesecloth or a nut milk bag
Solids can be refrigerated and used in baking within 4-5 days
Refrigerate almond milk before serving

No Soy

You may be wondering why soy milk is not on my suggested list of plant-based milks. I don't recommend consuming it because soy tends to be one of the most highly genetically modified crops we have. Soy is also a phytoestrogen, meaning plant estrogen, and can disrupt hormones. Therefore it's best to avoid not only soy milk, but also the wide variety of soy-based products on the market.

[expand title="Sources"]
Nardi, J. et al. Prepubertal subchronic exposure to soy milk and glyphosate leads to endocrine disruption. Food and Chemical Toxicology
Volume 100, February 2017, Pages 247-252. https://www.sciencedirect.com/science/article/pii/S0278691516304896 [/expand]

What’s The Deal With Vitamin D3?

by Mirahealth, immune system, nutrients

Vitamin D3 Deficiency

Did you know that vitamin D3 is a super vitamin? Every cell in our body has a D3 receptor. In fact, it’s vitally important for our immune system to have sufficient amounts of Vitamin D3. Furthermore, depleted levels can lead to fatigue, bone pain, bone loss, hair loss, depression, and/or delayed healing.

Most of us don't tend to think about our vitamin D3 levels or how to support our bodies to get enough. But it's more critical than we think. Some of the contributing factors for vitamin D deficiency include: being darker-skinned, carrying excess weight, being elderly, not consuming a lot of cold water fatty fish, living further away from the equator (this means less exposure to the sun due to latitude), not spending much time outdoors, and using a lot of sunscreen. Side note: While it is important to use sunscreen, you should try to get 20 minutes per day of un-sunscreened exposure in order to absorb some Vitamin D3 naturally.

Vitamin D3 and Influenza

Respiratory ailments and influenza tend to be highest, in the colder season (Winter in the northern hemisphere, Summer in the southern hemisphere). These are the times of the year when most people have lower levels of vitamin D in their system. Either because they didn't have sufficient stores in their system to begin with or because they're at a latitude where they simply can't get enough exposure.

Over the years a number of studies have been done showing that increased Vitamin D3 levels are helpful to avoid or reduce symptoms of influenza. Results from one study shared, “Vitamin D deficiency predisposes children to respiratory infections. Ultraviolet radiation (either from artificial sources or from sunlight) reduces the incidence of viral respiratory infections, as does cod liver oil (which contains vitamin D). An interventional study showed that vitamin D reduces the incidence of respiratory infections in children. “

COVID-19 Infection

A new study, released in April 2020, now indicates that higher levels of vitamin D may also reduce the risk of infections and death due to COVID-19. The supplemental recommendation from the study is, “To reduce the risk of infection, it is recommended that people at risk of influenza and/or COVID-19 consider taking 10,000 IU/d of vitamin D3 for a few weeks to rapidly raise 25(OH)D concentrations, followed by 5000 IU/d. The goal should be to raise 25(OH)D concentrations above 40-60 ng/mL (100-150 nmol/L).”

It's important to understand that the numbers listed in this study are based on allopathic medicine. Functional medicine recommendations for Vitamin D3 are 50-75 ng/mL.

Making sure that you have adequate levels is definitely important for overall wellness. With this recent information, we can see that it’s even more critical to make sure your levels are where they need to be. Part of the challenge, however, is that it’s not a good idea to simply take high doses of Vitamin D without knowing what your levels are.

Testing your levels

When it comes to testing Vitamin D3 levels the best option is micronutrient testing. It looks at not only your Vitamin D3 levels, but also co-factors such as Vitamin K2, and Vitamin A. When doing micronutrient testing my preference is for intracellular (inside the cell) rather than serum levels as that gives a more accurate reading in terms of what the cells have available.

It is possible to test for Vitamin D3 without testing your other micronutrients. This can be done either through a blood draw at a doctor's office or laboratory draw station. Another option is to get a fingerstick test, this is one that can be purchased as an at home-testing kit. [To get a 20% off discount on this test you'll need to enter 2 coupons – GURU20 + VITAMIND. You must enter both coupons]

Increasing your vitamin D levels

While adding foods that are rich in vitamin D3 is always a good idea, it can be challenging to get enough through food alone. These foods include: cold-water fatty fish – salmon, sardines, tuna steak – milk (organic, whole), eggs (pastured), and shiitake or portobello mushrooms.

Other options for getting vitamin D are:

Getting sunshine on a regular daily basis. This does mean getting outside with no sunscreen for at least 20 minutes per day (weather allowing). However, the amount that you can absorb in the colder months, when you need it most, is very limited due to the sun being lower on the horizon and the days being shorter.
Adding cod liver oil to your diet. This is an excellent source of both Vitamin D3 and Vitamin A. The best option is raw, extra virgin. There is a theory that because we no longer regularly dose kids (and adults) with cod liver oil in the winter and we slather sunscreen on every time we are outdoors we have created a vitamin D3 deficient population.
Adding supplemental vitamin D3. When choosing a Vitamin D to take it is important to get a high-quality supplement without negative-ingredient fillers. And it's important to note that we've been talking about Vitamin D3, cholecalciferol. This is the most bioavailable form and is more potent than Vitamin D2, ergocalciferol. Many people tend to rely on their multi-vitamin for the Vitamin D levels, not understanding that the form found in most vitamins is actually D2 unless they specifically state otherwise.

Summary

To wrap this all up in one nice neat little package here's what you really need to know:

Test your Vitamin D3 levels to find out what they are
Get outside and get some sunshine
Boost your Vitamin D3 to at least 50 ng/mL

Affiliate statement: It is important for you to understand that some of the links on this site are affiliate links for which I may receive a small referral fee at no extra cost to you. While I may sometimes be asked to review a book, product, or service, my thoughts and opinions are my own. My promise to you is that I will only put links on this site that I believe in, feel I would support, or am willing to purchase or use personally. Full Affiliate Disclosure

[expand title=”Sources”]

Cannell, J.J., et al. (2006). Epidemic influenza and vitamin D. Epidemiology and Infection, 134(6), 1129–1140. doi: 10.1017/S0950268806007175

Grant, W.B.; Lahore, H.; McDonnell, S.L.; Baggerly, C.A.; French, C.B.; Aliano, J.L.; Bhattoa, H.P. Evidence that Vitamin D Supplementation Could Reduce Risk of Influenza and COVID-19 Infections and Deaths. Nutrients 2020, 12, 988.

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Fight Inflammation – 12 Tips To Support Your Immune System

by Mirachange, habits, health, immune system, stress

What is inflammation?

Inflammation is a part of the body’s natural healing process. After a trauma of some kind, a cut, an injury, an infection (bacterial, parasitic, or viral), the body responds by sending nutrients and immune cells to clear damaged tissue or fight infection. It’s meant to be a short term response.

The challenge is that when inflammation goes on for an extended period of time it then becomes chronic. If it continues the immune cells fighting the inflammation can be stimulated to then also attack healthy tissue. Inflammation that continues for a long period of time is highly associated with a number of health issues. These are broad-ranging and include arthritis, cancer, depression, diabetes, fatigue, and heart disease.

Symptoms of chronic inflammation

Symptoms can be varied. Sometimes they also look like symptoms for other health issues. If you think you are possibly experiencing chronic inflammation it’s important to talk with a healthcare professional to get a proper diagnosis.

Symptoms include:

Aches and pains – these can appear anywhere in the body from joints to muscles to other soft tissue areas
Acne and other skin outbreaks
Anxiety and depression – inflammation can often interfere with neurotransmitter (brain chemical) health which in turn may cause mood disorders
Chronic infections – this can be in different areas of the body but seem to reoccur regularly
Cognitive decline – studies show that increased inflammation can impact brain health and reasoning skills
Congestion
Difficulty breathing or shortness of breath
Dry eyes
Fatigue
Gastrointestinal health challenges – this is wide-ranging from abdominal pain, bloating, constipation, and diarrhea, to acid reflux and chronic nausea
Obesity – weight gain can be due to what is sometimes referred to as “false fat” where the body holds onto water as part of the inflammatory process

How to reduce your risk

One way to lower your potential for chronic inflammation is to make changes to your diet and your lifestyle. These changes may not have an immediate effect but you need to remember that inflammation doesn’t occur overnight. Steady and regular focus on healthy choices and changes can have a positive impact and help to reduce chronic inflammation.

Foods That Reduce Inflammation

Choose healthy fats There are far too many saturated fats in our modern diet. The manufactured ones (margarine, trans-fats and vegetable oils) tend to increase inflammation. We need more omega-3 fatty acids and monounsaturated fats in our diet. These help to decrease inflammation. Good choices in this category include olive oil, nuts, and cold-water fatty fish such as salmon, sardines, and tuna.

Eat more veggies These provide high levels of antioxidants as well as a broad range of micronutrients. Choose a varied and colorful selection of veggies.

Forget frying How you prepare your food matters. Frying can create compounds that increase inflammation and negatively impact gut health. Rather than deep-frying, consider sautéing lightly, steaming, or grilling foods.

Get more garlic This highly anti-inflammatory vegetable is widely known for its wonderful flavor. Garlic is also anti-viral, antibacterial, and anti-fungal making it a delicious, and beneficial, addition to your cooking repertoire.

Reduce refined carbohydrates Food-like items such as breads, cakes, pasta, and other refined products have been highly processed. The processing removes nutrients and makes them quick for the body to break down into sugars. These energy-dense/low nutrient products contribute to weight gain, diabetes, and chronic inflammation.

Reduce or avoid inflammatory foods There are a number of foods that contribute to inflammation. These should be reduced or completely avoided in the diet. They include: coffee, black tea, soft drinks, alcohol (sometimes found in over-the-counter medications or herbal tinctures) nitrates/nitrites, sugar (especially white sugar), vegetable cooking oils, trans-fats (anything marked hydrogenated or partially hydrogenated), artificial sweeteners, and monosodium glutamate

Lifestyle Changes to Reduce Inflammation

Avoid Toxins While you may be reading labels on your food products are you also checking personal care and cleaning product labels? These things can have a high toxin load which is best to avoid. Reading the label and checking the Environmental Working Group’s Skin Deep Database for personal care products or their Guide to Healthy Cleaning will help you avoid many toxins.

Brush and floss Brushing and flossing your teeth is an important part of everyday oral health. It’s also effective at maintaining overall body health. This is because oral bacteria can travel through the bloodstream to other parts of the body. Studies show this bacteria to be linked to a number of inflammatory health conditions including gut disease. Recommendations are to brush at least 2 minutes twice a day and floss at least once a day.

Move your body Exercise is an important part of overall health. There may be a temporary inflammatory response to intense exercise, however, the long-term impact is improved blood flow, oxygenation, reduced inflammation, and improved mobility and quality of life. There is no one perfect exercise, simply the one that works for you.

Stay hydrated Hydration is an essential part of wellness. Dehydration has been shown to reduce metabolic function, increase the risk for a variety of diseases, and potentially to shorten life. Don’t stay thirsty, hydrate.
Stress less There is no such thing as a stress-free life. Ongoing, chronic stress has been linked to inflammation. It can be physical, emotional, mental, any form of stress that can have a cumulative impact. There’s also no one-size-fits-all solution to lower our response to stressful situations. The best solution is to find a mindfulness practice that works for you and focus on taking some time to stress less.
Vitamin Zzzzz Most adults need somewhere between 7.5-9.0 hours of sleep each night in order to be rested and to support good physical and mental health. Practicing good sleep habits will have a beneficial impact on overall health and wellness.

You can lower your risk for the impacts of chronic inflammation by paying attention to what you eat, think, drink, and do. Remember to make positive lifestyle choices and be proactive about your wellbeing. Choose to support your healthy aging by getting chronic inflammation under control.

[expand title=”Sources”]

Allen, M.D., et al. Suboptimal hydration remodels metabolism, promotes degenerative diseases, and shortens life. JCI Insight. 2019 Sep 5; 4(17): e130949.

Atarashi, K, et al. Ectopic colonization of oral bacteria in the intestine drives TH1 cell induction and inflammation. Science 20 Oct 2017: Vol. 358, Issue 6361, pp. 359-365

Bendsen, N.T., et al. Effect of industrially produced trans fat on markers of systemic inflammation: evidence from a randomized trial in women. October 2011 The Journal of Lipid Research, 52, 1821-1828.

Hall, A, et al. Garlic Organosulfur Compounds Reduce Inflammation and Oxidative Stress during Dengue Virus Infection. Viruses 2017, 9, 159.

López-Alarcón, M, et al. Excessive Refined Carbohydrates and Scarce Micronutrients Intakes Increase Inflammatory Mediators and Insulin Resistance in Prepubertal and Pubertal Obese Children Independently of Obesity. Mediators of Inflammation. 2014.

Mikkelsen, K, et al. Exercise and mental health. Maturitas. Vol 106, Dec 2017. pg 48-56.

Ozawa, M, et al. Dietary pattern, inflammation and cognitive decline: The Whitehall II prospective cohort study. Clinical Nutrition Volume 36, Issue 2, April 2017, Pages 506-512

Rohleder, N. Stress and inflammation – The need to address the gap in the transition between acute and chronic stress effects. Psychoneuroendocrinology. Vol 5, Jul 2019. Pg 164-171.

Zhang, J., et al. Thermally Processed Oil Exaggerates Colonic Inflammation and Colitis-Associated Colon Tumorigenesis in Mice. Cancer Prev Res November 1 2019 (12) (11) 741-750.

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Winter Hydration Tips

by MiraFall, health, winter

Why hydrate in cold weather?

We're used to thinking about hydration when it's hot outside. After all, when we're active and sweating we're losing moisture. But you may not think about the importance of winter hydration. It turns out staying hydrated in the winter is equally as important. During these colder, usually dryer, months, you are drying out both through your skin and by breathing.

When cold, dry winter air hits your lungs, they have to warm it up and humidify it. This takes moisture from your body. And if you're spending lots of time outside, especially if you're a winter sports enthusiast, you'll need even more hydration because the more effort you expend, the more humidity your body releases.

If you're sweating you may not realize how much moisture you're losing. That's because when it's dry out sweat evaporates much more quickly. And because you're already cold you may not notice the increased cooling that comes from sweat drying.

Signs of dehydration

Dehydration can suppress your immune system and also leads to a number of other health challenges. Be on the lookout for these signs that you may need to drink up:

Constipation
Dry mouth
Dry skin
Fatigue
Headaches
Low blood pressure
Muscle weakness or cramping

The hydration factor

Before we get to the tips to support healthy hydration in the winter it's important that you know what your hydration factor is. This formula is a general guideline. If you're spending lots of time outdoors, or expending extra effort, or even if you're at a higher elevation (say for skiing), you'll need to consider increasing how much hydration you're getting.

To figure out how much hydration you need, calculate your body weight. Divide that in half for the number of ounces needed to be properly hydrated. Divide that number by 8 to get the number of cups of fluid.

For example:

150 pounds
divided by 2 = 75
divided by 8 = 9.4 cups

Take that number, divide it by four and then set a “hydration alarm” approximately every two hours. When the alarm goes off put your beverage in front of you with the goal to drink it before the alarm goes off again.

Remember that this does not mean plain water. Too much water is not healthy either as it can dilute your electrolyte balance. Adding hydrating foods or other beverages is a good option to support your body and help avoid dehydration.

How to hydrate in the winter

Winter tends to be the time of year when we turn to warm liquids such as herbal tea and soup. This is not only a comforting idea, but it's also better for us. This is because room temperature or warmer liquids actually help to stabilize your core temperature.

Here's a list of a few of my favorite soups for winter. They're not only warming and delicious, but they're also nourishing:

The types of liquid you consume during the winter is also important. Avoiding excess consumption of caffeine (found not only in coffee and tea, but also in that wintertime favorite, hot chocolate) and alcohol is helpful. Both have diuretic qualities and can contribute to dehydration.

Not just soup

In addition to including herbal teas and soups, it's a good idea to add fruits and veggies to your diet that have more moisture in them. These include:

apples
pears
citrus fruits
winter squash

Top tips to avoid dehydration

In addition to making sure you're getting plenty of fluids, there are a few things you can to to help avoid dehydration:

Bring a water bottle with you everywhere you go (this tip is year-round, not just for summertime)
Layer appropriately - Have layers that you can add and remove as needed. Overdressing so that you are hot and sweaty actually contributes to hydration loss)
Use a humidifier in your home to help keep the air comfortably moist (your dry skin and static-y clothes will thank you)

Like what you read? Get more information about hydration in the ebook!

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The Lean Clean Green Hydration Box

by Mirahealth, ingredients, Lean Clean Green Box

Hydration

Each month here at the Lean Clean Green Subscription box I create a theme and then curate products around that. One because it's fun, two because it gives me the opportunity to share some great information about how to create your best, healthiest life. What I call the Ingredients For A Healthy Life.

Hydration is a theme that is near and dear to my heart. I feel that many people don't realize how important it is to stay adequately hydrated. And while not everything in the box is drinkable, it all ties together. But before we run through the products I wanted to share a few links that I believe are helpful:

Staying well-hydrated is one way to help support your body when it's hot and humid outside or if you're exercising a lot. It's also important in the colder months because you may not realize you are getting dehydrated. This article shares some good info plus gives you the hydration factor so you can figure out exactly how much you need to drink to stay well hydrated (hint: it's probably not the 8 glasses you thought it was)
Hydration is more than just drinking water. We can also meet some of our hydration needs through the foods we eat. Check out this post to see which foods are the best when it comes to hydrating your body.
Sometimes you want something that's not water but is still hydrating. A couple of my favorite choices are agua fresca and water kefir.
And remember that if you're looking for hydration, please don't rely on sports drinks. They're not as good for you as the manufacturers would have you believe.

What's in the box?

We've got some fabulous products in this month's box and I know you're going to love them too.

But first…The disclaimer: I'm not pulling stock photos when I share the contents of the box with you. These are my pictures taken of the products in my box. I'm learning how to take better pictures but I wanted you to know this is real life and yes, these are from my personal subscription.

Strawsome Glass Straws

I'm a big fan of reusable straws. And there is nothing better, in my humble opinion, than having your own straw with you, especially when you are out an about.

I've given you not one but two straws. You can leave one at home and take one on the road, or simply share a straw with a friend. The only hard part about sharing may be that they don't want to give you back your straw. Making it a perfect opportunity to go into the marketplace and order one for each of your friends so everyone has their own. And each tempered glass straw comes with their own cleaning brush.

Lean Clean Green Hydration Box - Sipping Vinegar

Sipping Vinegar

These delicious vinegars from Vermont Village are just fabulous. I've chosen the blueberry flavor for you but you can also get them in other flavors (their Turmeric & Honey is pretty awesome too).

Each bottle comes with raw and unfiltered apple cider vinegar. That means the mother is still in the bottle. These are great as a shot, as a sipping drink, or to add to other beverages for flavor and health benefits. You can even add these delicious sipping vinegars to other dishes. I'm thinking of adding some of this blueberry to my Thanksgiving homemade cranberry sauce to give it a little blueberry lift. Of course, I'll need to buy more because we all know it's not going to last from now till then.

Lean Clean Green Hydration - Wine Wands

Wine Wands

Of course if you're looking for a more adult beverage you may be thinking about wine. Part of the challenge with wine, however, is some of the ingredients. I'm talking about the sulfites and the histamines. Those ingredients responsible for that “not so great, got a headache” feeling after you drink wine. While you can buy sulfite-free wines they're often expensive. And they still come with histamines.

Using a wine wand allows you to remove both the sulfites and the histamines so you can enjoy a glass without worrying about the headache. I'm not sure how their patented process really works (I think it's magic), but they're winning rave reviews.

Try it and let me know what you think.

Lean Clean Green Hydration Box - Americona Almonds

Americona Sprouted Almonds

Of course you can't have all that hydration with a little snack. And these are my new favorite sprouted almonds. These crunchy little gems are just amazing.

When you sprout nuts (and seeds, legumes, and grains) you remove the phytic acid coating that interferes with nutrient absorption. The process of sprouting helps to boost the nutrition just a little bit. Sprouting also improves digestion. It's really the best way to eat almonds.

The folks at Americona use only 100% pure olive oil plus sea salt to make a truly tasty treat for you to enjoy.

Lean Clean Green Hydration - Healthy Honey Facial Spray

Healthy Honey Facial Oil

Okay so you can't eat or drink this one. But it's like a hydration drink for your face. This facial oil/spray feels so good you're going to wonder how you managed without it. One of the things that I love the most is the clean ingredients. After all, what we put on our skin can migrate into our bloodstream. That's part of why using lotions and potions that contain things like artificial colors, sorbates, EDTA, and other negative ingredients is never a good idea.

Admittedly it's not always easy to find great personal care products, but I'm a fan of this facial oil. Filled with antioxidant rich ingredients and amazing for the skin, it's definitely a perfect addition to your skincare routine.

When you join the Lean, Clean, Green Subscription box family you'll get a themed box filled with holistically healthy, well-sourced products personally curated by me. Each month you pay only $47.

The September 2019 HydrationBox is worth $97.97!!

* The best part about the box is that you're in control of how often you get it. Monthly, every other month, every three months, it's up to you. And if you miss a box, or need a refill on any of these fabulous finds, as long as you're a subscriber you have access to the Marketplace. That means you can log in and still get the items you want.

If you've just found this post and you're not a member of the Lean Clean Green family, join us, you'll be glad you did.

Should You Try A Low FODMAP Diet?

by Mirachange, grains, health

What is a FODMAP?

FODMAP is an acronym used to identify a series of short-chain carbohydrates and sugar alcohols in foods that are either naturally occurring, or used as food additives. This acronym stands for:

Fermentable – these items are broken down by the bacteria in our large bowel
Oligosaccharides – “oligo” means “few”, “saccharide” means sugar. These are individual sugars which are chained together
Disaccharides – “di” means two meaning this is a molecule with two sugars
Monosaccharides –(non-intoxicating) sugar alcohols
And
Polyols – a form of carbohydrate that is only partially digested

Does your gut hurt?

Do you have significant digestive health issues? After you eat do you feel ill or very tired? Do you have cramps or other digestive health issues? If so you are probably one of the millions of people who struggle with some form of Irritable Bowel Syndrome (IBS). The causes of IBS are many and varied but the one thing that they all have in common is that they start in the gut. And many of these issues can be resolved by changing your diet.

Some people with gut health issues may try a gluten-free diet. If that doesn’t quite seem to do the trick they then look at the possibility that it’s not the gluten but the glyphosate (the active ingredient in Roundup which is used to dry out crops before harvesting) that is the problem. So they avoid that. And while that often helps it may not be enough. If the issues are IBS, or if there are concerns about digestion in general, you may find that a low FODMAP diet is the answer.

Common Symptoms of Digestive Health Issues

While a low FODMAP diet can be a good choice for people with IBS or related issues, it can also be supportive for those with general digestive health problems. A low FODMAP diet does this by eliminating those foods which might be triggers. Some of the signs that you may want to consider this diet include:

Abdominal pain after eating
Bloating
Bowel Incontinence
Cramping
Regular Constipation or Diarrhea
Nausea or vomiting

Is your gut health getting worse?

Maybe you are one of those people who has had some form of mild digestive health issues for years. Or you’ve been diagnosed with IBS but it’s never been “that bad.” But your gut health has been getting worse lately. While there is always a possibility that this can be part of the aging process, it can also be due to your diet.

If you have regular bloating or stomach upset after eating but can’t identify what’s causing the problem, food journaling and a dietary change can be a good way to figure out what your triggering foods are. Part of the issue is that our meals are/should be made up of a variety of foods. This makes it difficult to pin down specifically which foods are causing the problem.

And while your gut health issues might be related to any of the common food allergens such as gluten, dairy, nuts, etc, it could also be other foods. Following a FODMAP diet removes these foods, plus others, from the diet while you work on restoring gut health.

If you enjoyed this article, please join my community to receive more information and special offers with my free newsletter, Food News You Can Use (I do the research so you don't have to). This concise, informative newsletter gives you updates you need to know about the ingredients for living a healthy life.

The Self-Care And Pampering Box

by Mirahealth, ingredients, Lean Clean Green Box, personal care

I'm thrilled about the contents of this month's Lean Clean Green Subscription box. This first box has some great products and the theme for this month is self-care and pampering. Why? Because let's be honest, most of us are so busy taking care of others that we often forget to take care of ourselves. And it's difficult to carve out that time for yourself. Well now I'm sending you a self-care kit.* In a box. Delivered right to your door. So there's no excuse.

This month's products

Valor Facial Lotion - LCG Box Valor Facial Lotion

This amazing lotion is so smooth and wonderful (and it smells absolutely fabulous). One of the things I love best about it (aside from how great my face feels when I use it) is that you can actually read all of the ingredients without needing a magnifying glass. And even better, they're all real words. No degree in biochemistry needed to understand what you're putting on your face.

Essential Living Witch Hazel - LCG Box

Essential Living Witch Hazel Toner

This wonderful toner is made from 100% American witch hazel. There's no alcohol or preservatives in the bottle, just witch hazel. Of course, I've never understood why anyone would put alcohol into something that's supposed to be good for your face, alcohol just dries out your skin. Witch hazel is useful for:

Nourishing for dry skin. And if used immediately after a shower can help seal in moisture
Reducing acne and redness
Helps to relieve sunburn discomfort
Supportive against itching and inflammation from eczema
Soothing against razor burn
Can help reduce bruising (apply 3 times per day to the affected area)

Turkish Makeup Towels

I love these towels. It honestly never occurred to me to wonder why we always use white towels to remove makeup. But after 2-3 months of daily use, you just throw it out. Even though you've been running it through the wash, it looks like an art project, with lipstick, eye-liner, eye shadow, blush, foundation, whatever you wear. And it just looks gross. Even if you don't wear much make-up, white towels still get stained with skin oils and daily pollution exposure. Now with this wonderful, soft, Turkish cotton towel, you don't have to worry about that.

Turmeric Tea and If You Care Tea Filters

This tea is amazing!! I wish I had smell-o-vision right here on the screen so you could enjoy the fabulous aroma of this incredible 100%-organic-no-added-crap tea. It's delicious hot or cold and I can't make up my mind if I like it better as a morning cuppa or in the evening (even though it's called Dawn).

And these filters? They're unbleached, durable, and really wonderful. The great thing is that you can use these filters for more than just tea. Check out this video on my Facebook page to learn how else you can use them.

Himalayan Salt

Rounding out this month's amazing box is this bag with CHUNKS of Himalayan Salt. Use this to make Sole (pronounced solay) an adrenal support drink. It is very supportive for those with low energy, fatigue, or anyone who needs a good mineral boost. Here's how you make it:

Fill a glass jar about 1/4 of the way with Himalayan salt chunks
Fill the rest of the way with water
Let sit 24 hours so that the water becomes super-saturated
The salt will still be visible at the bottom of the jar
Take 1 teaspoon of the sole, mixed into some room temperature water first thing in the morning (if desired this can be put into a cup of nourishing broth)
Keep refilling your jar with water when it runs low
As the salt run out add another chunk

This bag should provide around 9 months of sole if used daily.

When you join the Lean, Clean, Green Subscription box family you'll get a themed box filled with holistically healthy, well-sourced products personally curated by me. Each month you pay only $47.

The August 2019 Self-Care Box is worth $78.62!!

If you've just found this post and you're not a member of the Lean Clean Green family, join us, you'll be glad you did.