I was walking around campus waiting for my sister to finish her finals when I started getting hungry. I knew food was going to be a challenge, but I was not prepared for what I found. Options included fast food places (such as Chick-fil-A, Panda Express, and Subway), and a dining hall where students have a variety of meals to choose from, none of them short of “mystery sauces” and vegetable oils. They also have access to all you can eat cereal, ice cream, and waffles.

It’s not surprising why students are having trouble retaining, learning and concentrating, turning to drugs like adderall to help them make it through finals week, and the year around pressure and deadlines from the amount of workload they are expected to carry. I found this extremely evident in my once bubbly and enthusiastic little sister, who not even a year ago was back home eating a whole foods diet, including pastured eggs, meat and raw milk. After being in the dorms and subjected to low quality, processed and sugar laden foods, I could tell how lethargic she was. Her energy, presence and personality had changed. She has always been a very healthy child and not reactive to many foods (unlike me). She could eat anything and it wouldn’t bother her, until now. She admitted to feeling bloated and tired after eating and struggling to stay focused.

How are we suppose to keep such high expectations from students when we are feeding them junk that does not support the body or the mind? This really bothered me, especially knowing that my sister is being subjected to this. Of course I was too in college, but I felt we had much better options to choose from. I also didn’t know anything while in school that I do now in regards to health (even though I was a Nutrition major). Obviously some schools will have better options than others, but across the board college food is not playing a role in helping to support our future generations succeed in school, careers and life in general.

Tips to Eating Healthier While Living on Campus:

If you have a child in college living in the dorms, or know someone who does, share these tips to help reduce the toxin exposure and stress levels students are more susceptible to.

1. Stock up on healthy snacks and produce. Keep a variety of fresh fruit and  veggies in your room. I find produce is almost non existent in a college students diet. Having protein and fat focused snacks, like nuts and seeds, jerky, pemmican, and hard boiled eggs on hand are convenient healthy snacks to keep blood sugar stable and stay focused.

2. Bring your own dressing and Sea Salt. Make it a habit to bring your own salad dressing everywhere. This is actually really easy. I always keep a small glass bottle in my purse with me filled with my own olive oil and vinegar. This way if you need a dressing, instead of using the chemical filled, rancid oil commercial dressings on campus, you know you’re at least getting some high quality fats. You can also do the same thing with sea salt to avoid using table salt.  I love these convenient packets that you can throw in your purse or backpack.

3. Keep a high quality shake on hand. I am typically not a huge proponent of powdered meals, but lets be realistic, college students don’t have a lot of time with everything going on in their lives, and cooking is not exactly a priority or sometimes even an option. A high quality professional detox powder, like the chocolate Clearvite (my sister loves this!) can be used to support health and as a multivitamin/ mineral. This can be very helpful and convenient when in this situation. It can be used as a quick breakfast and snack.

4. Choose your options wisely. So you don’t have the greatest options, so make the most of it. If your having meals made for you, ask them to use butter instead of vegetable oil, focus on protein and vegetables rather than starchy carbohydrates, pass on the fried foods and commercial sauces. Try to pick food that doesn’t come in a package.

5. Water Water Water! Cut the soda, juices, pre- made smoothies and even the pasteurized milk as beverages. Stick to water and stay away from the sugar liquids. It can be that simple to keep immunity from slumping and prevent added weight gain. I would also suggest a liquid mineral supplement to add to your water to make sure you’re staying properly hydrated.

Not feeling so great after spending a year consuming fast food, bad fats and carbs galore? Try The 21 Day Sugar detox to feel better fast!

It’s Everywhere!

Whether you know it or not, wheat is lurking in many commercial products that may not be as obvious to consumers. Some of these include:

Salad dressings, Bouillons,  Sauces, Gravy mixes, Spices, Spice blends/rubs, Dried/Dehydrated foods, Instant rice, Snack foods, including chips made from corn and potato, Ice cream, Yogurt,  Cheese (varies), Condiments, Sauces, Rice paper, Frozen French fries/Potato/Hashbrowns, Canned soups, Milk substitutes (rice, almond, soy, hemp…), Cocoa mixes, Coffee substitutes, Herbal teas (varies), Sodas, Juice, Beer, and Alcohol.

And even the less obvious: Medications – prescriptions and over-the-counter drugs will sometimes also contain wheat/ gluten ingredients, makeup- such as lipstick that when applied gets consumed, and even envelope adhesives!

Frankinwheat

The Wheat crop today is a completely different plant than our ancestors consumed, or even are grandparents grew up on just 50 years ago. For instance, the wheat crop mentioned in the bible, is the Einkorn heirloom wheat, our modern wheat is now a dwarf crop that has been created through cross breading to multiply its yield. In the process many new proteins have been formed, one of them being gliadin, a component of gluten, which is causing many health problems in people. This new crop was said to contribute to the end of starvation, and although that may be true, in no shape or form is it nourishing or keeping us healthy. In fact, it is making us sick and fat.

The Real Deal Behind Gluten Sensitivity

Gliadin is extremely addicting and increases appetite, so much that people who consume wheat average between 440 and 800 calories more per day. So even those who do not experience any uncomfortable digestive issues, still are being effected in other ways. Those who do have a sensitivity to gluten, usually are being effected by gliadin. The impact that gliadin can cause reaches all the way to the brain. When broken down, the small pieces of gliadin crosses the blood brain barrier and binds with opiate receptors. This is how the addiction, cravings and appetite stimulation towards wheat filled foods are created.

The Consequence

It’s no secret that obesity, diabetes,  heart disease and cancer are at an all time high and increasing in numbers everyday. What do these all have in common? Inflammation is at the root cause of every disease. Guess what modern wheat and gluten does to our bodies? It creates a fire of inflammation when consumed on a regular basis. On average, each American now consumes 55 pounds of wheat flour every year. When we consider that chronic lifestyle and dietary driven disease kills more than twice as many people as infectious disease globally, a need to change our current paradigm around a “healthy diet”  is more important now than ever.

We have been indoctrinated with the thought that eating whole wheat products is good for our health, when in fact it couldn’t be further from the truth. In regards to process grains and foods, whether it be whole grain or white flour, the additional additives in these products makes neither one any different in term of the negative effect on your health. They are both filled with sugar, wheat and both raise blood sugar levels, arguably equal to or more than a couple tablespoons of straight sugar would. Reading the ingredient label and ignoring the marketing claims on a package is the best thing you can do when shopping for food.

What About Gluten Free Products?

These food by products are not any better in terms of spiking blood sugar and being processed. You’re just replacing one form of carbohydrate with another processed form. Although, gliadin is unique to wheat, rye is also being crossbred with wheat so much that this may also cause the same problems.  Gluten free flours that are used in what I call, “gluten free junk food”, such as corn, rice, potato and tapioca starch can raise blood sugar levels even more than wheat. Just because it is gluten-free, doesn’t mean it is healthy. Instead stick with whole foods that are naturally gluten free such as beans, sweet potatoes and other tubers, animal proteins, nuts and seeds. If you do want to make some at home goodies, utilize nuts meals and coconut flour.

Want to experience a wheat free lifestyle? Take the Wheat Free/ Gluten Free challenge for 1 month and see and feel the difference! If your ready to jump start your progress or need additional support and guidance, check out the Detox 360 program, just in time for summer! If you would like a personal experience, schedule a Complimentary Initial Nutrition Consultation to discuss your health challenges.

Davis, William. Wheat Belly. New York City: Rodale Books, 2011. Print.

The latest craze, especially among the Paleo community has been the famous sweet potato. Not a bad option, great tasting, satisfying, and a good source of complex whole food carbohydrates that most can tolerate without experiencing any negative side effects. Traditionally in the US and Canada,  sweet potatoes are thought of to be one in the same, or at least in the same family, though this is actually not true. True yams are cultivated in Africa, Asia, Latin America, the Caribbean and Oceania. There are also many varieties of sweet potatoes with varied skin and flesh color.

How to Store Sweet Potatoes

Sweet potatoes are more perishable than your average potato, so storing them correctly is a must.

♦ Any damage to the skin will shorten the shelf life as well as decrease nutrients and quality

♦ They like cool dry areas with good air flow, with 55-65 degrees Fahrenheit being ideal.

♦ Can be stored for up to 2 months in the winter, keep no longer than a week in warmer weather.

♦ Do not wash until ready to cook, they will spoil faster.

♦ Do not store raw sweet potatoes in the refrigerator. They will become hard and change the taste.

Health Benefits

♦ Great source of Fiber- especially when reducing grain intake.

♦ High in Antioxidants- vitamin E and beta- carotene- Eat with a healthy fat, such as butter or coconut oil to absorb fat soluble vitamins

♦ Low Glycemic- doesn’t spike blood sugar when eaten with a healthy fat.

♦ Great Source of Potassium- maintains fluid and electrolyte balance.

Tired of eating a plain baked sweet potatoes? Try this tasty and satisfying recipe that’s sure to be a hit!

Sweet Potato Salad with Bacon Dressing

10 slices of pastured bacon, medium diced

1 red onion, finely sliced

3 cloves garlic, finely chopped

3/4 cup white wine vinigar

1/2 cup extra virgin olive oil

2 Tbsp maple syrup

4 sweet potatoes, peeled, cooked and cut into 1-inch dice, kept warm

Sea Salt and freshly ground pepper

4 green onions, finely sliced

1/4 cup chopped parsley

Direction:

Heat pan over high heat. Add bacon and fry until crisp. Remove bacon to a plate lined with paper towels. Pour off all but 2 tablespoons of the fat. Add onions and garlic and cook until onions become translucent. Remove pan from heat, add vinegar, olive oil, maple syrup, and reserved bacon. Place the potatoes in a large bowel, pour the dressing over and season with salt and pepper. Fold in the green onions and parsley. Serve at room temperature. Serves 8.

*Recipe extracted from avthomasproduce.com

What’s your favorite way to eat sweet potatoes? Share below or on the Wise Roots Facebook page

Glutathione is the mother of all antioxidants,  master of the immune system and provides the ability for our body to detox, repair and function optimally. Your body produces its own glutathione, although it can be depleted  through a poor diet, toxins, pharmaceuticals, stress, sickness, chemicals, radiation and even just ageing.

Glutathione is typically recycled in the body and is how other antioxidants also get recycled, that is unless we have more toxins than our body can keep up with.  This damages cells and causes free radicals, infections and even chronic disease. Your liver gets overloaded and damaged, making it unable to do its job of detoxification.

Almost anyone who has a chronic health condition or even acute symptoms have low levels of glutathione, including people with:

• Chronic fatigue syndrome
• Heart disease
• Cancer
• Chronic Infections
• Autoimmune conditions
• Autism
• Alzheimer’s
• Parkinson’s disease
• Arthritis
• Asthma
• Kidney problems
• Liver disease and more

The  highest glutathione levels are typically found in healthy young people, while lower levels are found in the healthy elderly and the lowest levels are found in sick, old and hospitalized people.

Boosting your Glutathione levels: 

1.Eat Sulfur Rich Foods

2. Whey Protein.

3. Exercise

Exercise helps the body to detoxify, boosting immunity and increasing your defenses. Strength training has especially been shown to help boost glutathione levels.

4. Other Antioxidants.

 Selenium and Vitamins C and E help to recycle glutathione to be used more efficiently.

5. Supplement

As stated earlier, taking an oral version of glutathione is not going to work. I personally use a cream base supplement and also recommend this to clients. There are a few on the market. I typically look for those that have a synergistic blend of herbs, nutrients, antioxidants and various co- factors to make the formula balanced and more effective for absorption and utilization.

If you or someone you know is struggling with a chronic health condition, or under large amounts of stress, exposed to harmful toxins, on multiple medications, or has a low immune system, consider adding more foods that can create glutathione or supplement with a cream.

When we get sick or experience reoccurring symptoms, this is our body’s way of communicating to us that something is not right.  Usually, we either ignore it, or mask it by popping a pill. Though what happens when we ignore these signals for too long? We develop chronic disease and other conditions, whether they are diagnosed or not. It is always important to take into consideration health history, lifestyle, and of course implementing a whole foods diet.  These factors are essential to start with, but may not be enough.

The Most Overlooked Cause

One of the most overlooked causes of our health issues in my opinion are food sensitivities. These are very different from allergies. Allergies are measured by a positive protein mediated response to IgE antibodies. Food sensitivities are traditionally measured by IgG and IgA reactions. Only IgE reactions are considered true food allergies.  IgE reactions typically occur within minutes of exposure to, or ingestion of a particular food antigen.  Symptoms of IgE reactions can include: hives, rashes, itchy watery eyes and breathing difficulties. Symptoms to a food sensitivity are much harder to detect, mainly because many of the symptoms are considered normal in today’s modern world.

Here are just some examples of food sensitivity symptoms:

• Digestive Disorders
• Migraines/ Headaches
• Low Energy/ Fatigue
• Obesity/ Difficulty losing weight
• Chronic Fatigue
• ADD/ ADHD
• Arthritis
• Asthma
• Canker sores
• Ear infections
• Sinus Infections
• Skin Disorders- Acne, psoriasis, eczema
• Achy and painful joints

I could continue, but this list may never stop. These symptoms and conditions could all be caused by your body being hypersensitive to something in your diet or environment. These food sensitivities create inflammation and chronic activation of the immune system.

What Causes Food Sensitivities

The question really should be, “what doesn’t cause food sensitivities?”. Everything from antibiotic use, digestive disorders (including leaky gut), drug use of any kind, non- organic food,  environmental toxins, unfiltered tap water, IBS, constipation, chronic diarrhea, and over consumption of a specific food are just some.

What To Do?

I didn’t use to be a fan of food sensitivity testing because I found the results varied so much from lab to lab, as well as when you take the test. While it is true that your sensitivities can change over time, (hopefully because you can recover from certain foods), if you are consistently suffering from any of the symptoms above, or others that may not be listed, you may benefit from getting tested.

I recently began using a specific food sensitivity test (it measures an increase in white blood cell production, not antibody dependent) in my practice that has dramatically changed the results I’ve been seeing in my clients. I know I say it all the time, but respecting individuality is SO important. I can’t stress that enough. It is not helpful to recommend a “cookie cutter” approach for every person, we just don’t thrive off the same things, and these tests prove it! Once you have this information, you can begin the process of eliminating these foods from your diet. Even the highest quality whole foods can be preventing you from getting well. The most common food sensitivities are dairy, corn, wheat and eggs.  This particular test I use also can test additives, colorings, chemicals, functional foods, and medicinal herbs. It can literally be a matter of days when you start to eliminate the foods that you are reacting to before you start to feel and see a difference. It is amazing how quickly the body can respond and heal when irritants and inflammation are taken away.

Bottom line: If yet you are eating a clean whole foods diet and living a healthy lifestyle, but still not reaching your health and wellness goals, you may want to consider working with a practitioner that has experience utilizing these tests to help you through the process.

Does this sound like you? Ready to get tested and finally see some changes? Schedule an Initial Consultation to get started!

These muffins are a reformulated recipe from a client who perfected the texture of these amazing gluten and grain free yumminess! Great for a quick grab and go breakfast, snack or travel treat.  Thanks to Helen Cullison & Brenda Nickel for allowing me to share!
Enjoy!

PUMPKIN MUFFINS    (preheat oven: 325 ~ makes 12 muffins)

If you think your going to see a list of vegetables, fruits and grains on this post, you may be disappointed.  Though we are told though our government promoted USDA food pyramid to eat no more than 30 percent of calories of fat a day, with no more than 10 percent of calories coming from saturated fat, this is just plain wrong and extremely outdated information. This low fat paradigm has been confusing Americans for decades, and educating them that eating  low fat is the best diet for their heart. We then turn to unnatural substitutes such as margarine, shortening, “healthy spreads”, and vegetable oils thinking these are heart protective. These man made fake fats are composed of partially hydrogenated vegetables oils, high in transfatty acids and can interfere with growth and the development of the nervous system, affect sexual maturation, fertility and even cause cancer and heart disease.

Saturated Fat is Healthy!

I know this is hard to believe, but saturated fat is extremely protective and is needed for a healthy functioning body. I personally will never forget the day it finally sunk in for me. It was the starting point to my investigation for a real health supportive diet.  Saturated fat reduces Lp(a), which is associated with increased risk for heart disease and contributes to high normal levels of HDL cholesterol, which keeps your heart healthy.

When saturated fat is replaced with a higher carbohydrate diet (particularly coming from refined carbohydrates), like we are told to do, blood sugar becomes unstable which can increase triglycerides and small LDL particles (risk for heart disease), and reduce the “good” HDL cholesterol.

Cholesterol Is NOT The Villain!

This goes hand in hand with the saturated fat myth. Having high cholesterol is not necessarily a bad thing. Just because a number reads high to our standards, is not telling the entire story. Traditionally, women had cholesterol levels in the mid 200′s and men in the low 200′s or higher, depending where they originated from and the diet they were accustomed to. Again, these cultures had low to no incidents of heart disease. Dr. Weston A Price was a pioneer in this field, studying different indigenous people all over the world, looking at their diet and how it effected their health.

Chris Kresser is one of my favorite bloggers on this subject with wonderful evidence and literature for this information. In his blog “5 reasons not to worry about your cholesterol numbers” he states:

1. High cholesterol is not a risk factor in all populations. The French have among the highest cholesterol levels in the world, and among the lowest rates of heart disease of any industrialized nation. The Austrians and other European nations are similar.
2. Women on average have 300% lower rates of heart disease than men, despite higher average cholesterol levels.
3. The rate of heart disease in 65 year-old men is 10 times that of 45-year old men. Yet high cholesterol is not a risk factor in men over 65. (In fact, men over 65 with low cholesterol (<150 mg/dL) are twice as likely to die from heart disease as those with normal or even “high” cholesterol.)

The New View On Cholesterol Is Here To Stay

“Cardiologists who have been paying attention to the research now associate heart disease with factors like lack of exercise, diets high in refined carbohydrates, poor blood sugar control, inflammation, and sedentary lifestyle. Dietary cholesterol doesn’t matter so much, and a moderate intake of saturated fat is probably not harmful (though monounsaturated fats like olive oil may be preferable). Healthy fats (butter from grass-fed cows, olive oil, coconut oil, fatty fish) are a more “heart-healthy” source of fuel than grain products (even whole grains)”.

http://www.dansplan.com/blog/tag/chris-kresser

Bill Davis, The author of Wheat Belly, is a cardiologist who recommends a wheat-free, low-carbohydrate diet that includes olive oil, garlic, fish oil and tea. This is a start moving in a more positive direction when it comes to preventative dietary approaches for heart health.

Found At The Scene Of The Crime

Due to harmful foods, bad dietary choices, environmental exposure to toxins, chemicals, polluted air, these toxins scratch and tear the lining of our arteries as they pass through our bodies. Cholesterol’s role is to patch this up, much like a bandage to help heal and repair the wound. This is usually permanent though, so the more toxins we’re exposed to and the more junk food we intake, the cycle continues until our arteries get to a point where they are “clogged”, which can lead to many symptoms and risks, including heart disease.  A diet high in sugar makes our blood sticky and viscous. Since cholesterol is a part of blood, it can start to stick to the vascular walls, also contributing to the building of cholesterol in the lining of the arteries. Thus it is not the cause, it is just found at the scene of the crime!

 Welcome the butter and lard back into your life with no guilt! Butter you say? Oh yes, check out why  Butter is Better!

Still not convinced? Watch this humorous clip telling the history of the Ancel Keys theory on the saturated fat myth.

Do you have high cholesterol? Need guidance on dietary approaches that can help? Contact Carla to schedule a Free Initial Consultation

At some point you probably have heard that pasta is not the healthiest of foods to consume. Not only does it wreck havoc on your blood sugar, putting stress on your digestive organs, and making it more likely to have these carbohydrates get stored in fat cells, but this food is also not prepared appropriately for the body to digest. Pasta and grains that are not soaked like they have been in traditional cultures, contain phytates (most of it found in the germ of the plant- whole grain!) that can bind to nutrients in your body and carry them out, leaving you a little more depleted every time you consume them. Crazy right?! The first time I learned this I was in absolute aw, especially because we are told to eat so many whole grain products, but never told how to prepare them.

Needless to say I don’t eat pasta much these days, or ever really. Though when I did I really enjoyed it, so over the years I have found a variety of pasta substitutes, one of them being Kelp noodles. At first glance they do not sound or look tempting, but it’s all about the sauce or flavor you add to them, just like pasta. The texture really does resemble normal pasta but without the starchy carbohydrates or blood sugar disaster.

Here are some of the benefits of kelp:

♦  6 calories per 1/2 cup! Even if you’re not calorie focused, it’s still too good to be true..but it is!

♦  Great source of Iodine! Not an easy thing to get in an American diet. Best sources are from seafood and seaweed.

♦  Protects against radiation poisoning due to its high iodine content. Iodine is also important for the thyroid, immune system, and for female hormone regulation.

♦  A study at UC Berkeley found that Japanese women, whose diets are rich in kelp, have lower rates of ovarian, breast, and endometrial cancer.

♦  Fucoidan (complex carbohydrate) present in kelp, has been shown in studies to have the ability to induce apoptosis (cell death)     in cancer cells, and is anti-inflammatory

Need an idea on what to do with these noodles? This is my favorite recipe for them: 

Basil Cream Kelp Noodles

1 bag Kelp noodles

Coconut is a truly amazing food. I remember when I was studying nutrition in my undergrad, coconut had a horrible reputation for being a bad fat. My professors swore it off and highly suggested to stay away from it because it was a saturated fat that could clog your arteries! Looking back now I laugh at how far away from the truth that was.

From the meat, juice, milk and oil of a coconut, this super food has nourished populations and different cultures around the world for generations. It has been used as a medicinal food for centuries, helping with a variety of health issues, from malabsorption to infections.

These are my favorite reasons I use coconut in my diet:

1. Helps assist Weight Loss/ Maintenance

A large part of what makes coconut oil so special is that it’s a medium chain fat (or triglyceride). You may have heard of MCT oil, well coconut is a great source of this. These fats are absorbed very differently in the body than other type of fats. They bypass the digestion process and go straight to the bloodstream. MCT oil provides quick energy for the body while still controlling blood sugar and is less likely to get stored in fat cells! It can actually help keep your body fat levels down while keeping energy levels up.

2. Easily Digested and Absorbed

Rich in fiber, vitamins, and minerals, coconut provides many health benefits beyond nutrition. MCT oil is easily absorbed by the body and is therefore ideal for individuals with digestive problems. Unlike other fats, it does not go through the lymphatic system. Instead, it is transported directly to the liver where it is metabolized and released as energy. It also improves digestion and absorption of other nutrients.

3. Lowers Inflammation Throughout the Body

Inflammation is at the root of all disease and health conditions, be it acute or chronic, and it is on the rise like never before in history. Because of this we are also seeing many people turn to dangerous anti-inflammatory drugs, when coconut oil has been proven to do just this! It is wonderful for pain relief and tissue repair. It has been shown to be effective against Crohn’s, ulcerative colitis, hemorrhoids and stomach ulcers. It functions as a antioxidant, so it protects against free radicals that promotes premature aging and degenerative disease.

4. Improves Immunity

If you want a strong immune system, you have to get coconut oil in your diet! The MCT oil found in coconut promotes intestinal health by killing pathogenic microorganisms that may promote inflammation,viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and other illnesses. It also kills bacteria that cause ulcers, throat infections, urinary tract infections, gum disease and cavities. It’s highly effective at destroying fungi and yeasts that cause candidiasis, ringworm, athlete’s foot, thrush, diaper rash, and other infections.

5. It’s Delicious!

Don’t need a whole lot of explanation here. If you’ve ever had a freshly opened coconut, you know what I am talking about. Even the by products of coconuts are delicious. From its oil to cook with, its milk for coffee (yumm!), the flour for baking, and its water as a natural electrolyte replacement, I cant get enough!

Why do you love coconut? Have any recipes? Share below and on our Facebook Page!

http://healthimpactnews.com/2011/new-study-shows-virgin-coconut-oil-reduces-pain-and-inflammation/

http://www.smh.com.au/lifestyle/diet-and-fitness/coconuts-all-theyre-cracked-up-to-be-20120914-25xgv.html

http://www.huffingtonpost.com/dr-mercola/coconut-oil-benefits_b_821453.html

This is a quick Resource Guide for beginners on how to get started making Kombucha.

Kombucha Mama is where I purchased my original SCOBY over 2 years ago and still recommend it to others. Kombucha Mama is a wonderful source that produces organically grown authentic Kombucha Starter Cultures. Whether your just beginning to make your first brew, or have been doing it for years, everything and anything you could possibly want or need for your SCOBY and Kombucha making is here!Complete Beginners Kit