Archive for the ‘Digestive Health’ Category

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Is Your Liver Overloaded? Take the Test

Tuesday, October 4th, 2011

The liver is the body’s second largest organ stop_liver1and it’s primary job is detoxification. Simply put, the liver takes a potentially harmful substance in your body and transforms it into a less harmful substance so that the body can then safely eliminate it. The liver also plays a role in fat burning. It works with the gallbladder to help us excrete fatty substances, including stored body fat.

In modern days, many of us are treating our livers unkindly, and they just can’t keep up. Alcohol, caffeine, trans fats, sugars (including fructose and sucrose), synthetic substances (ie..pesticides, medications, skin care, etc..) and infections/viruses all put an extra burden on the liver. When this happens, cells in the liver begin to die and the liver eventually is unable to regenerate new cells.

What, you may be wondering, replaces those lost liver cells?   Fat! If this happens to you, you may get diagnosed with a fatty liver by your MD.

The liver is also responsible to making approximately 80% of the cholesterol in your body. (Remember, cholesterol is our friend as it is responsible for making all of our steroid hormones among other things.) The liver will make cholesterol to protect itself, since cholesterol can act as an anti-inflammatory. So when your liver is exposed to substances that can inflame it (as in the list above) it will make extra LDL cholesterol (the “bad” cholesterol) for protection.

Ensuring good liver support as well as finding other sources of hidden inflammation in your body is a great first step in lowering cholesterol. Our upcoming Wellness 101 class in Los Gatos is a great place to learn about hidden inflammation and what to do about it.

Take The Test


If you answer “YES” to any of the questions below, your liver may need some support.
1. I have a liver roll (a roll of fat just below the bra line).

2. I have a tender point in the center of my chest (at the bra line).

3. I have a very short fuse/temper.

4. I have PMS.

5. I have cellulite.

6. I get hot easily.

7. My sleep is worse during a night that I consumed alcohol.

8. I have floaters in front of my eyes.

9. I get bloated easily.

10. I have elevated LDL (”bad”) cholesterol.

11. I drink alcohol daily.

12. I prefer to start my day with coffee.

If you suspect that you have an unhappy liver, the first thing to do is to eliminate the items listed above to give your body a break. Discovering the source of hidden inflammation including food allergies, hormone imbalances, parasites, etc.. is also critical to getting balance back into your body. If you would like more information or to set up a personal consultation, feel free to contact us.

References: Weaver, Libby Accidentally Overweight 2010Image thank you to: http://www.google.com/imgres?q=liver&um=1&hl=en&client=safari&sa=N&rls=en&biw=1168&bih=592&tbm=isch&tbnid=tDpIFtlTLBwIYM:&imgrefurl=http://healthlob.com/2011/05/choice-liver-treatment/&docid=zUJjTuBcQvsNqM&w=590&h=581&ei=w2-KTtGcLcWFsgKBmuCjBA&zoom=1&iact=rc&dur=791&page=3&tbnh=109&tbnw=111&start=40&ndsp=20&ved=1t:429,r:12,s:40&tx=49&ty=45

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Be Aware Of Mindless Eating

Monday, August 1st, 2011

mindless-eatingThree times a day, everyday, we fuel our bodies with food to give us the energy we need to function throughout the day. With years of practice we should all be experts in how much food is the right amount, right?  Wrong.  It turns out that our eating environment has a powerful influence on how much we eat, and can lead to mindless overeating.
In this month’s newsletter, we want to share the findings of eating experiments from the book, Mindless Eating- Why We Eat More Than We Think, by Brian Wansink. See if you can related to any of the situations below, and learn what environmental strategies work to bring back mindfulness when eating.

1. The bigger the bowl, the more you will eat.

Moviegoers who had eaten dinner were given stale (bad tasting) popcorn. So even though they weren’t hungry, 34% ate more from the bigger bucket. What to do: Studies have found that using smaller plates does in fact work to reduce the amount you eat.

2. If it’s in front of you, you are more likely to eat it.

Secretaries who had candies in a bowl on their desk ate more than twice as many candies as those who had the bowl six feet away. They also ate more if the candies were in a clear bowl vs. opaque bowl. What to do: Keep sweets out of sight.

3. You can’t rely on purely “knowing” when you are full.

This one is a shocker. People were unknowingly given soup bowls that automatically refilled as they ate, so they couldn’t see how much they were eating. The results? They ate 73% more soup than the control group. When asked if they were full, they said,  ”How can I be full? I have a half a bowl of soup left.” What to do: A good rule of thumb is to eat until you are not hungry vs. “full”.

4. Exercise can make you overeat.

Participants were split up into two groups and both went on an identical walk around a lake before dinner. The groups were told that they were going on an exercise walk or a scenic walk. The leaders of the exercise walk group would say things like “We’re half way through, keep your heart rate up” while the scenic group heard things like “Look there’s an island and there’s three kinds of birds that live there”. The exercise walk group ended up eating more calories at dinner, mostly from desserts, than the scenic walk group because they estimated that they burned more calories.

5. Be aware of the health halo.

It was found that people who eat at “healthy” restaurants underestimated the calories they were consuming and were more likely to order potato chips, soda, or cookies along with their meals.

6. You are the company you keep.

When someone was paired with someone eating faster, they ended up eating significantly more than if they ate alone. In another study where participants were given a free buffet lunch, if a woman was following another woman, the woman behind took, on average, a portion that mimicked the serving taken by the woman in front.

As always, it is our goal to help you become more aware of how external and internal factors affect your health. With awareness come change. If you’d like more information on our services or would like to set up a nutrition & lifestyle coaching session contact us today

To your health,

Dorothy & Lori

Photo: Thank you to: http://www.google.com/imgres?q=portion+sizes&um=1&hl=en&client=safari&rls=en&biw=1165&bih=597&tbm=isch&tbnid=B0xksy_iRqILvM:&imgrefurl=http://dadfitnessblog.com/the-biggest-diet-mistake-3040&docid=dXmSqJZ3-UqJ7M&w=401&h=272&ei=pSwyTsq8B5TUiAKvhIG6CA&zoom=1&iact=hc&vpx=853&vpy=130&dur=1017&hovh=185&hovw=273&tx=141&ty=86&page=1&tbnh=111&tbnw=164&start=0&ndsp=20&ved=1t:429,r:6,s:0

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Seared Ahi Tuna & Edamame

Tuesday, June 21st, 2011

seared-tunaSummer is here and so is the hot weather.  Cooking heavy meals and heating up the kitchen are typically items we try to avoid this time of year.   Hopefully you will find this recipe quick, easy & healthy.  This recipe comes from me, Lori, and by no means do I claim to be a chef.  I’m just another working woman who is always playing around in the kitchen to find quick, healthy and easy clean up meals not just for myself but also my clients.  I hope you find this recipe to be one of your favorites.   Let me know how you like.  If you have a quick, easy  and healthy recipe you’d like to share please email it to me at lori@replenishingsoul.com and I will gladly post it on our blog.

What you will need:

  • 1lb. Ahi Tuna Steak (feeds 2 adults)
  • Dark Sesame Oil
  • Sesame seeds
  • 5 Scallions
  • Soy Sauce
  • Ginger
  • Wasabi
  • Edamame (1 package)

How to prepare Ahi:

  • Cut tuna into thin slices or to thickness of your desire - place off to side once all sliced
  • Clean and cut scallions into thin slices including the greens - place off to side
  • Place pan on stove top- drizzle sesame oil all over the bottom of the pan
  • Turn stove top on medium heat and let pan get hot
  • Taking Tuna one slice at a time place in pan and heat for 5-10 seconds on one side then flip. Cook longer if you want less pink to show
  • Place cooked Tuna on a separate plate
  • Once Tuna is all cooked drizzle lightly with soy sauce, sesame seeds and garnish with scallions.
  • Serve with ginger, soy sauce & wasabi

How to prepare Edamame:

  • Bring pot of water to a boil
  • Place edamame in boiling water cook for designated time on package, drain, rinse with cool water and serve with sea salt

Healthy Eating!

Lori

pic by: http://northendfish.com/wp-content/uploads/2010/06/seared-tuna.jpg

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In-home screening test for Candida

Wednesday, April 27th, 2011

candida_micro1

Do you have Candida?  Find out with this quick in-home screening.

Candida is a type of yeast that is naturally found throughout the body.  It can be found in the regular flora of the skin, mouth, intestinal track, rectum and vagina.  Although Candida is found naturally throughout the body, it can cause problems if there is an overgrowth.  Antibiotic use and not properly replenishing the gut afterwards, poor diet, stress and poor digestion can cause an overgrowth of yeast.

Symptoms can range from:

  • Stomach pains
  • Digestive problems
  • Skin rashes (eczema, psoriasis & acne)
  • Foggy brain
  • Anxiety
  • OCD
  • Irritability
  • Headaches
  • Itchy skin
  • Cravings for sweets

Candida thrives in an acidic environment and therefore a diet that promotes an alkaline environment is best click here to read about foods to avoid on a Candida Diet.  You should also know that Candida typically is not seen alone, meaning that if one has Candida issues then parasites, food sensitivities, adrenal fatigue and liver toxicity are also problems and can be ruled out with our in-home test kits.

If you suspect or are curious that you might be suffering from a Candida issue here is a quick in-home screening process to check and see if this yeast might be infecting you.  Remember this is ONLY a screening and if you suspect that might have a yeast problem please call our offices to set up an appointment for more thorough testing.

In-home Candida Screening Test:

  • Perform this test first thing in the morning before you put anything else in your mouth.
  • Grab a clear glass and fill with water
  • Work up some saliva and then spit into the glass of water
  • Check the water after a moment or 2-3 minutes and then every 15 minutes up until 1 hour

Results of a positive screen:

  • Strings, like cloudy legs moving down into the water or
  • Cloudy saliva that will sink to the bottom of the glass
  • Call our offices for testing

Results of a negative screen:

  • Water is clear, no strings and saliva is sitting on top of the water

Candida thrives off of sugar and therefore needs to be eliminated from the diet in order to starve the yeast.  An alkaline environment also needs to be created so here are foods to avoid while on a Candida Diet.

  • Avoid all sweets & processed foods (any food that has a shelf life)
  • Avoid fruits (fresh or dried) & fruit juices
  • Avoid all grains & pasta
  • Avoid alcohol
  • Avoid all dairy products

Foods to consume:

  • Fruits allowed are all kinds of berries, grapefruit, pineapple and papaya and still should only make up 5% of diet
  • Proteins: only from organic sources- non-organic meats contain antibiotics
  • Vegetables - above ground are best because they contain less sugar
  • Best Vegetables to consume: broccoli, cabbage, kale, brussels sprouts, asparagus, onions, garlic & ginger

We hope you found this newsletter informative and we welcome any questions that you might have.

In Health & Happiness

Lori & Dorothy

Picture by:  http://overcomingcandida.com/images/candida_gallery/candida_micro.jpg

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Minerals: Chromium

Monday, November 8th, 2010

blueberries_21Over the past few weeks we have been discussing minerals.  This week we continue with the mineral Chromium. To recap let’s review the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals which include:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if your lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Chromium

The primary function of chromium is its role in carbohydrate metabolism, meaning that it moves insulin in and out of the cells helping with energy production.

What it Does:

  • Helps with energy production
  • May benefit someone who is hypoglycemic, has type II diabetes or is insulin resistant
  • The effect of chromium is also being researched on
  • o High blood pressure
  • o Cholesterol levels
  • o Obesity
  • o Metabolic Syndrome X

Absorbing and Utilizing Chromium:

  • Chromium is not easily absorbed and the body itself only produces small amounts. Therefore, it needs to be supplemented.
  • The absorption of chromium is affected by simple sugars, antacids and white flour. So the more you eat these items the less chromium will be absorbed into the body.

 

Found In: Peas, green peppers, whole eggs, beef, onions, broccoli, carrots, blueberries

References: The Power of Nutrient Dense Food, Patty Weller CCN
 

 

Picture by:  http://www.baltimoreeats.com/images/articles/Blueberries_5872758_sm.png

 

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Minerals: Iodine

Monday, October 25th, 2010

Over the past few weeks we have been discussing minerals.  This week we continue with the mineral Iodine. Toseaweed-salad-inbowl recap let’s review the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals which include:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if your lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Iodine

Iodine is primarily found in ocean foods such as sea vegetables and fish. It can be found in the thyroid gland, skin and bones.

What it Does:

  • Plays a role in growth and development through the thyroid hormones
  • Regulates basal metabolic rate through the thyroid hormones
  • Can be used for the treatment of hypothyroidism

Absorbing and Utilizing Iodine:

  • Iodine is easily absorbed

Found In: Seawead, cod, iodized salt, shrimp, baked potato

 

 

 

Picture by:  http://baylobsters.com/store/images/seaweed-salad-inbowl.gif

Resource:  The Power of Nutrient Dense Food by Patti Weller

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Minerals: Sodium

Sunday, October 3rd, 2010

Over the past few weeks we’ve been discussing minerals.beet-greens-vitaminal-lg This week we continue with the mineral sodium. To recap let’s review the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals which include:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if your lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical effect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Sodium

Sodium is one of three primary electrolytes (along with potassium and chloride).

What it Does:

Regulates fluid balance (with potassium and chloride), the balance of these is critical for the proper functioning of every cell in our bodies.

Helps regulate acid-base balance in the body

Essential for conduction of nerve impulses

Balance with sodium and potassium regulates heart beat, is important for muscle contraction, and allows for transport of nutrients and other chemicals in and out of cells.

Absorbing and Utilizing Sodium:

Sodium is easily absorbed in the body. Sodium loss can be caused by the use of diuretics or from severe diarrhea and heavy sweating.

*Of note: the ideal ration of sodium to potassium is 1:4, or 1,000mg to 4,000 mg however the typical American diet results in the consumption of six times more sodium and half the required potassium. Be sure to stay away from processed foods, adding salt and remember to eat your fruits and vegetables.

Found In: Table salt, Alaskan King crab, seaweed, beet greens, dungeness crab, lobster, just to name a few.

Resource:  The Power of Nutrient Dense Food by Patti Weller

Picture by: http://www.thedailygreen.com/cm/thedailygreen/images/es/beet-greens-vitaminal-lg.jpg

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Minerals: Selenium

Sunday, September 26th, 2010

Over the past few weeks we have been discussing minerals.  This week we continue with the mineral Selenium. Tonuts-brazil-raw recap let’s review the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals which include:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if your lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Selenium

Selenium, at one time use to be considered toxic and in large doses it is.  However, a small quantity is essential to the health of your body.

What it Does:

  • Stimulates the immune system
  • Regulates thyroid hormones: converts T4 to T3
  • May play a role in sperm production
  • May protect the body against metals like mercury

Absorbing and Utilizing Selenium:

  • Selenium works best when paired up with Vitamin E
  • Copper, iron and zinc also help selenium to be utilized by the body

Found In: Brazil nuts, mussels, flounder, Cod, egg whites (only), shiitake mushrooms and dark turkey meat just to name a few.

Selenium is primarily found in seafood and if taking supplements of Selenium no more than 200mcg should be taken to avoid toxic levels in the body.

 

 

picture by: http://www.thenutfactory.com/photos/nuts-brazil-raw.jpg

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Minerals: Potassium

Sunday, September 19th, 2010

Over the past few weeks we’ve been discussing minerals.3675582112_c575c0e8da1 This week we continue with the mineral potassium. To recap let’s review the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals which include:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if your lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical effect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Potassium

What it Does:

Regulates fluid balance (with sodium and chloride), the balance of these is critical for the proper functioning of every cell in our bodies.

Helps regulate acid-base balance in the body

Essential for conduction of nerve impulses

Regulates heart beat (with sodium)

Helps to maintain bone mineral density

Absorbing and Utilizing Potassium:

About 90% of potassium is absorbed in the intestines. Potassium loss can be caused by the use of diuretics, laxatives, alcohol, coffee, sugar, severe diarrhea and heavy sweating. Low magnesium levels will cause excess secretion of potassium (since magnesium helps keep it in the cells).

*Of note: the ideal ration of sodium to potassium is 1:4, or 1,000mg to 4,000 mg however the typical American diet results in the consumption of six times more sodium and half the required potassium. Be sure to stay away from processed foods, adding salt and remember to eat your fruits and vegetables.

Found In: Beet greens, swiss chard, spinach, cantaloupe, acorn squash, tomatoes, carrots, just to name a few.

Resource:  The Power of Nutrient Dense Food by Patti Weller

Picture by: http://www.google.com/imgres?imgurl=http://farm4.static.flickr.com/3565/3675582112_c575c0e8da.jpg&imgrefurl=http://www.katyelliott.com/blog/2009/06/recipe-pasta-with-sausage-swiss-chard-and-artichoke-hearts.html&usg=__6_IAp9n3SMcdvhAN9cLxCQm8RAk=&h=375&w=500&sz=162&hl=en&start=57&zoom=1&tbnid=j2ySZ3tezh6pSM:&tbnh=128&tbnw=164&prev=/images%3Fq%3Dswiss%2Bchard%26um%3D1%26hl%3Den%26client%3Dsafari%26sa%3DN%26rls%3Den%26biw%3D1213%26bih%3D592%26tbs%3Disch:10%2C1241&um=1&itbs=1&iact=hc&vpx=301&vpy=293&dur=2468&hovh=194&hovw=259&tx=137&ty=105&ei=fNyWTKKZEYrWtQPo3YTlCQ&oei=bdyWTLrLFY2WsgPXzZHACg&esq=4&page=4&ndsp=18&ved=1t:429,r:1,s:57&biw=1213&bih=592

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Minerals: Phosphorus

Saturday, September 11th, 2010

Over the past few weeks we’ve been discussing the fat soluble and water soluble vitamins. This week, we’re going tosalmon shift gears and start discussing minerals.

To recap let’s review the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals which include:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if your lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Phosphorus

Phosphorus, like calcium is mostly found in the bones and teeth and is the second most common mineral in the body. It is not typical to have a deficiency in phosphorus because it is so plentiful in the diet, assuming you are eating healthy foods.

 What it Does:

  • Gives bones and teeth their structure
  • Helps the body utilize carbohydrates and fats for energy
  • Benefits proper kidney functions
  • Needed for nerve transmission
  • Needed for the contraction of all muscles including the heart

Absorbing and Utilizing Phosphorus:

  • Low vitamin D, high calcium or antacids levels can decrease absorption of phosphorus
  • A high caffeine intake will increase excretion of this mineral

 

Found In:  Crab, Crayfish, Black Walnuts, Cod, Salmon, Cottage Cheese, Pork Tenderloin and Goats Milk just to name a few.

Phosphorus is primarily found in seafood and dairy.

 

Resource:  The Power of Nutrient Dense Food by Patti Weller

Picture by:  http://www.finecooking.com/assets/uploads/posts/5673/ING-salmon-filet-2_sql.jpg

 

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