Nell Stephenson's Blog, page 4

Oral Health, Gut Health and My Root Canal Repair

If you’re wondering why you’re getting cavities despite what seems like excellent oral hygiene or you notice a growing sensitivity despite a lack of the usual suspects (sugar and cold) on your gums, you may need to go deeper than just your mouth… as well as the family dentist you’ve been seeing for years.

Imbalances in the types of bacteria throughout your digestive system may adversely affect your oral health, contributing to things such as gum disease and tooth decay. Other problems in the gut, such as acid reflux, may also adversely affect your teeth by exposing them to dangerous acid that can wear away enamel (1).

And it works both ways; The oral microbiome may have a great effect on the health of the gastrointestinal system. This has been reported in dental and medical journals of high impact. Both animal and human studies indicate that for example, P. gingivalis may influence the gut microbiota causing dysbiosis (2).

I have a personal interest in this due to my own oral health; excellent hygiene, but gum recession, which I was always told was due to too much of the former causing the latter!

About a decade ago, I allowed myself to be convinced that I need a procedure called a gum graft. Two of them. In a gum graft surgery, tissue can be taken from the patient’s mouth and transferred to the gum line in an effort to cover exposed roots. The other option, which I chose, was to have the same procedure but using tissue from a cadaver.

I had one quadrant done and then about six months later, a second.

The periodontist strongly advised I come back to do the remaining two.

It is important to note that I was not experiencing any discomfort or sensitivity; my sole reason for doing this was to protect my teeth and oral health.

My hesitation stemmed from the lack of information I was getting from dentists and periodontists with whom I spoke about determining what was causing this in the first place as well as wanting to learn more about the most important question I had on this topic: how could tissue in my mouth be the only tissue in my body that are incapable of regenerating?

There was no evidence of tooth grinding nor jaw pain nor headaches.

I kept my regular teeth cleaning visits with my dentist every four months as I continued to investigate, but given that the recession was not worsening, I felt no urgency to uncover the root cause immediately.

Until I met my son’s holistic dentist (read more about that here).

I knew she was speaking my language the moment she mentioned she wanted to check the pH of Yves’ mouth as well as run a stool sample to see what his gut biome looked like and how it could be the root cause of his cavity.

It got me thinking.

There must be a holistic dentist out there that can look after my mouth the way Dr Robbins was looking after Yves’!

And there was!

I was thrilled to get an appointment and the outcome provided information to me that I very likely would not have uncovered for a very, very long time.

The exam was incredibly thorough, to say the least. The amount of images and data collected was mind boggling and the explanation provided by the hygienist was astounding.

I learned that my tongue was spending too much time on the bottom of my mouth when it should primarily be resting on the roof.

The could tell I had been a breast-fed baby that did not suck my thumb based on now my jaw had developed properly and my teeth are not crowded.

And they informed me that the single root canal I’d had nearly twenty years ago had failed and needed to be fixed.

How could that be?

I had no pain or symptoms of any kind.

She explained that had I not been in great health, it likely would have made itself known long ago.

I’d never had an issue with that ever since it had been addressed. The event itself , back in early 2005, was unforgettable; I’d been in the gym training a client when suddenly, a laser sharp pain appeared out of nowhere deep in a molar, so intense that I had to tell my client his session was over and I drove straight to the dentist I was seeing at the time.

She did the repair and I asked no questions. Although I’d already had my mercury fillings replaced by the year 2000, I had no idea what was used in a root canal or that there were any other options; I just wanted relief from the pain.

Fast forward back to late fall of 2022.

I went to see my ‘regular’ dentist to ask her thoughts. She looked at the tooth in question, said it looked just fine and if I was not having any issue, then there was no need to look any further.

I was referred to a holistic endodontist, also here in LA who was equally as incredible in her treatment, explanation and overall approach.

When she reviewed the image of the infection that had actually formed a cyst in my upper jaw, there was no question that it needed to be corrected.

I had my root canal repaired just over two weeks ago and it was seamless. I was offered meditation music during the procedure as well as micro current designed to help ease the body into parasympathetic.

While I did feel the vibration of the drill, I was amazed at the lack of discomfort and smoothness of the overall procedure.

I did have slight discomfort for the next day or two but it was so milld it was almost not even worth mentioning.

Just knowing I had an infection in my body that is now cleared is enough to somehow make me feel even more awake, as though something has lifted.

Call it placebo, if you will, but it makes no difference. An improvement was made and now I look forward to geeking out at my next set of labs to see how they’ve elevated even more.

The takeaway: tooth health, gum health, oral health, all of it.. it’s something we have got to pay close attention to, and it starts when we are little (before we are born, in fact; check out the Weston Price Foundation (3) for the vast information on how during pregnancy/breastfeeding, if a mother is deficient, the nutrients come from her own body, the teeth being prime, and how what we eat during pregnancy begins to set the stage for how our children’s teeth and jaw develop.

Take some time to learn more about what’s going on in your mouth; study the impact of the gut-mouth connected and see if digging a little deeper doesn’t just provide a few clues to help you boost your own health, and your childrens’!

 

(1) https://www.enclavedental.com/blog/20...
(2) https://www.ncbi.nlm.nih.gov/pmc/arti...
(3) https://www.westonaprice.org

The post Oral Health, Gut Health and My Root Canal Repair first appeared on Paleoista.

New Year’s Resolutions: A Different Approach

New Year’s Eve Resolution: noun. : a promise to do something differently in the new year (1).

Sounds great! Starting tomorrow, as if by magic, what will you do differently?

Perhaps you’re going to stop eating sugar, stick to your plan of exercising regularly or finally complete that book you’ve been meaning to have published.

All of the above are just a few examples of common resolutions.

Countless studies show similar data; year after year, the most popular include various iterations of living a healthier life, Improving yourself or your happiness levels and reaching financial goals (2).

And while all are important, significant and extremely impactful goals, why is it that an estimated 80-90% of people report not sticking to their goals?

According to Forbes (3), there are three main reasons:

It’s your consciousness that needs to change before your behavior can change
You don’t have an accountability structure to help you sustain change
You are actually scared of, and completely resistant to, achieving this big goal and you won’t let yourself

In other words, not sticking to a New Year’s Resolution goes far beyond not having enough will power; rather it has much more to do with our subconscious.

We humans have extremely complex brains.

Different stimuli that we are exposed to at specific times in our lives set the stage for what later becomes our belief system; things that we believe to be factual.

Beliefs are developed as stimuli received as trusted information and stored in the memory. These perceptions are generalized and established into belief. These beliefs are involved in the moral judgment of the person. Beliefs help in decision-making (4).

And as Dr Joe Dispenza (5), famous lecturer on neuroscience and quantum physics teaches, nerve cells that fire together, wire together.

The more you believe something, the more you think that thought one more time, the more you’re hard wiring that belief into your subconscious.

However, nerve cells that no longer fire together, no longer wire together. In other words, if you don’t use it, you lose it.

This holds true to beliefs about anything, from how we see ourselves from a health perspective ( ‘ fat person’ , ‘sick person’, ‘worried person’) to a financial viewpoint (‘ bad with money’, ‘successful’) to any other category you can think of.

In Gay Hendricks’ great book, The Big Leap (6), he describes an “upper limit problem” and the four barriers to achieving what we consciously think we want.

With this in mind, the idea that we can simply state a New Year’s Resolution (because it does indeed feel good to have a goal) without getting underneath why we’ve not been able to achieve it in the past nor how we plan to do so in the future, it makes perfect sense that it’s a set up for anything but accomplishment.

Then what’s the answer?

For me, learning to meditate was key.

Meditation stands as a uniquely effective tool to change or transcend limiting beliefs. Through its regular practice, meditation begins to slowly excavate those beliefs that no longer serve you and make space for something new and more supportive (7).

So…back to those Resolutions.

Do we simply discard the idea?

Not necessarily.

The concept is great: a new year, a fresh start.

But rather than choosing the same old thing that didn’t quite work out last year (as evidenced by the fact that you’re thinking of have the same one… again!), how about considering how you’d like to feel, and make that be the focal point.

Work backwards from what changes you believe you can make now to help get you closer to that end and begin to include, or increase, the amount of time you can integrate time, even if it starts out as a few minutes per day to get into the parasympathetic, the network of nerves that relaxes your body after periods of stress or danger. It also helps run life-sustaining processes, like digestion, during times when you feel safe and relaxed (8).

Another key strategy is to include your ‘why’.

Why are you planning to do this thing, anyway?

Usually it’s because of the belief that you will be happier if you have it.

If we can get clearer on our why, while simultaneously tapping into the subconscious, significant change can occur.

And when we can make change from within, it becomes clear that that on the outside is far less important.

Once you release that grip, just get ready for all the extra energy that can now be reallocated for anything you want it to be used for.

Losing ten pounds (or more), putting a nix on the sweet tooth and moving your body are all fantastic things to do.

But doing so with the velocity that comes from moving from within… that’s called being limitless.

Happy New Year!

(1)https://www.merriam-webster.com/dicti...
(2) https://katiecouric.com/health/wellne...
(3) https://www.forbes.com/sites/kathycap...
(4)https://www.ncbi.nlm.nih.gov/pmc/arti...
(5)https://drjoedispenza.com/
(6)https://hendricks.com/resources/big-l...
(7) https://chopra.com/articles/6-ways-me...
(8) https://my.clevelandclinic.org/health...

The post New Year’s Resolutions: A Different Approach first appeared on Paleoista.

TURKEY TIPS: FROM DRY TO DELISH!

With Thanksgiving only days away, you’ve likely got all the basics done;  guests have sent in their RSVPs, the menu is all planned out and you’re preparing to get into the fun bit: the cooking!

And while veggie sides ( and desserts, if you’re making them) may feel foul-proof, tried and true, for many, there remains one minor detail that can feel challenging… or even problematic:  how to roast the turkey and not end up with a dry, tasteless pièce de résistance.

Not to worry!

Below are my top five tips to help ensure you’ll be serving a bird that’s not only delectable on the day of, it can open up lots of leftover possibilities to boot as you’ll actually want to continue to enjoy it, rather than feeling you’re forcing down leftovers,

DEFROST IT PROPERLY Place your turkey breast side up unwrapped in the refrigerator thaw. Thaw the turkey on cookie sheet or pan to catch any dripping juices from the turkey. Calculate 24 hours in the fridge for every 4 pounds of turkey. (1)  Not properly defrosting will almost guarantee an unevenly cooked bird.BRINE IT Brining is the key to making a great turkey; It adds moisture through osmosis; if you brine it for 24 hours, the flavor will actually penetrate the skin and spread throughout the entire turkey. (2)BREAK IT DOWN  When roasting the whole bird, the key is to cook the legs longer than the breast; Once the breast is cooked, remove the bird from the oven, remove the legs and then put them back in. This stops the breasts drying out.  (3)SEASON THE MEAT – NOT THE TOP OF THE SKIN  By rubbing any butter, herbs, citrus or spices underneath the skin instead of on top, the flavor will much more easily be absorbed into the meat.LET IT REST – Once cooked, carefully lift the turkey out of the tray and rest on a board. Cover loosely with foil for at least an hour prior to carving.   By letting it rest, the moisture is re-absorbed and your meat will be tender and juicy. There’s also a second reason why you want to let it rest. A large piece of meat will actually continue to cook for a few minutes after you take it out of the oven. (4)

And when to begin the roast? 

The rule of thumb in our home is to calculate 13 minutes per pound at 350°F for an unstuffed turkey (that’s about 3 hours for a 12- to 14-lb.) (5)

I so enjoy the production that I put forth into this holiday, so we’ll typically get an 18-20 bird, regardless of whether our guest list is on the smaller side or not.

All my veggies are prepped the day before and only need to be reheated while the bird rests, so I simply work backward from the time we will be sitting down to eat, including that extra hour to rest, and it works every time.

And none of us can get enough, going back for seconds… and perhaps even thirds.

https://www.aforkstale.com/how-to-cook-an-amazing-juicy-turkey/https://www.10best.com/interests/food-culture/4-reasons-your-turkey-is-dry-and-how-to-avoid-them/https://www.delish.com/uk/food-news/a30119275/how-to-stop-turkey-going-dry/https://www.thekitchn.com/food-science-resting-meat-46678https://www.epicurious.com/holidays-events/the-easiest-way-to-cook-turkey-articleThe post TURKEY TIPS: FROM DRY TO DELISH! first appeared on Paleoista.

HOW TO DRINK YOUR DAILY BROTH

For many, a daily broth is a regular part of the diet.   

No sooner would they skip drinking enough water than miss getting their dose of gut healing amino acids, gut sealing gelatin and collagen to reduce inflammation.

But what about folks who are just learning about all its many benefits?

What’s the easiest way to begin incorporating this ancient panacea into one’s regime?

Below are five easy ways to get started (and don’t worry if you’re not exactly a seasoned cook, pun intended; none of them are more difficult than some easy chopping and throwing a few ingredients together):

Simple and Delicious:   I created my broths to be consumed either on their own, or to be used in a recipe.  (Tip – if the broth you’re drinking doesn’t taste good on its own, this may be a reason to begin making your own, or at least going on a mission to find one that is delicious all by itself).    Place in a saucepan over low.   Heat to a simmer and pour into a mug.   Add accoutrements if you like, such as a twist of lemon or a pinch of ginger… drink just as it is.Keto Special:  Heat 8 oz broth over low in a saucepan on the stove.   Pour into blender.  Add 1 Tablespoon raw butter and blend on low.  Pour into a mug and top with a pinch of Himalayan Salt.   *Time saving tip*   Make this in the morning before you leave for your busy day, but pour it into your thermal travel cup so it’s there for you when you need it!Bone  Broth Smoothie:  This one is also great for kids (and picky eaters who are not kids!). Place 8oz broth in blender.  Add one cup baby kale, 1/2 cup frozen blueberries, 1/2 avocado and whiz to combine.  Throw in some crushed ice if you prefer a more frothy texture and blend one more time.   The perfect balance of protein, fat and low glycemic carbs!Short-Cut Soup (aka “Refrigerator Surprise):   Here is a great way not only to prepare a time-saving meal for yourself and your family, it’s also an opportunity to use up all those leftovers!   Pour 16 oz broth (or more, depending on the servings you’d like to prepare) into a large stock pot.   Add your choice of chopped up steamed veggies and leftover proteins.   Be creative- throw it all in!  No two batches will be alike.   Heat over low and bring to a simmer.  Serve with a simple green side salad.Chilled Puree:   Who ever said broth had to be consumed piping hot?  Although we are heading into fall at the time I am writing this, there are still plenty of hot days ahead and ditching the health benefits of broth just because the temperature outside is warm isn’t necessary.      Empty the contents of one jar into the blender.  Add 1 large, peeled cucumber, 1/2 cup fresh coconut meat, 1/2 avocado, 1 clove fresh garlic.  Blend until well combined, garnish with a sprig of cilantro.

There’s no wrong way to drink bone broth; the key is finding how it fits most naturally into your daily regime, and your family’s.

It’s one of the oldest and most nose-to-tail manners of incorporating a nutrient dense, health-boosting food / drink / meal into the mix.

Good for you, good for your family, and good for the planet!

The post HOW TO DRINK YOUR DAILY BROTH first appeared on Paleoista.

Chocolate + Roses: Sourcing Matters

Something special you’d receive on your birthday or anniversary?

A go-to gift idea for anyone?

Or maybe something you’d purchase for yourself as the perfect pick-me-up?

All of the above may be true; but the two have a lot more in common than being lovely tokens of love and affection: they’re two products that, when we don’t source them properly, may be inadvertently supporting inhumane labor practices and farming that is anything but conducive to protecting our children and keeping planet healthy and clean.

For example, when it comes to chocolate:

Over 60% of the world’s cocoa comes from two countries in West Africa – Ghana and the Ivory Coast. According the Global Slavery Index 2018 thousands of children today are trafficked and forced to work on the cocoa farms (1).Less than 5% of the chocolate consumed globally is produced according to Fair Trade standards (2).Cocoa farmers usually clear tropical forests to plant new cocoa trees rather than reusing the same land. That practice has spurred massive deforestation in West Africa, particularly in Ivory Coast. Experts estimate that 70% of the country’s illegal deforestation is related to cocoa farming (3).

And roses:

More than 90 percent of Ecuador’s blooms are exported, primarily to the United States, and mostly for two holidays—Valentine’s Day and Mother’s Day. Yet virtually every rose is really an industrial product treated with pesticides and fungicides by a commercial farm before making its way to your sweetheart or mother (4).Roses tend to be anything but sustainable than other varieties of flowers; they’re bad for the environment because of the amount of energy it takes to produce them (5).The delivery of roses is an exercise in carbon creation which not only pollutes the atmosphere, but also serves to expand your personal carbon footprint (6).90% of the roses imported (mainly from Colombia and Ecuador come from conditions in which exploitation children and adults occurs regularly. Workers are pushed to complete 20 hour days at 250 to 300 stems per hour, according to an International Labor Rights Forum report. In addition to the back-breaking (and hand-breaking) labor, they must work in close proximity with pesticides containing carcinogens and toxins (7).

Here’s the good news: the simple act of making our own better choices can make an impact.

Once we’ve opened our eyes to what’s going on, we can consciously source both our chocolate and flowers responsibly, and share what we know with those around us.

Below are some steps we can each take to ensure we’re not contributing to the deplorable conditions listed above:

Shop locally. While you might not find locally grown roses where you live, consider whether you must have roses… or perhaps you can purchase another flower that is by default, going to last longer and look more beautiful due to being cut the same day and not having had to travel vast distances.Same goes for chocolate; with the growth in the food space these days, it’s not uncommon at all to find small batch chocolates, perhaps at your local farmer’s market!Ask questions. At your florist, nursery or grocery store. If you’re not satisfied with the answer you receive, that in itself can be your guide.Look for the “Fairtrade Mark”; the only label that indicates a product is certified by the most recognized ethical labeling system in the world, following a rigorous set of social, economic and environmental standards.

Once more example of how knowledge is empowering; once we know, we know and we can begin to make changes.

Even if it feels small, it’s a step in the right direction!

(1) https://www.thenoproject.org/slavery/...
(2) https://fairtradecampaigns.org/wp-con...
(3) https://www.worldwildlife.org/magazin...
(4) https://www.audubon.org/magazine/janu...
(5) https://sustainabilitynook.com/are-ro...
(6) https://terrapass.com/blog/environmen....
(7) https://www.business-humanrights.org/...
(8) https://www.fairtradeamerica.org/news...

The post Chocolate + Roses: Sourcing Matters first appeared on Paleoista.

Chocolate and roses.

Something special you’d receive on your birthday or anniversary?

A go-to gift idea for anyone?

Or maybe something you’d purchase for yourself as the perfect pick-me-up?

All of the above may be true; but the two have a lot more in common than being lovely tokens of love and affection: they’re two products that, when we don’t source them properly, may be inadvertently supporting inhumane labor practices and farming that is anything but conducive to protecting our children and keeping planet healthy and clean.

For example, when it comes to chocolate:

Over 60% of the world’s cocoa comes from two countries in West Africa – Ghana and the Ivory Coast. According the Global Slavery Index 2018 thousands of children today are trafficked and forced to work on the cocoa farms (1).Less than 5% of the chocolate consumed globally is produced according to Fair Trade standards (2).Cocoa farmers usually clear tropical forests to plant new cocoa trees rather than reusing the same land. That practice has spurred massive deforestation in West Africa, particularly in Ivory Coast. Experts estimate that 70% of the country’s illegal deforestation is related to cocoa farming (3).

And roses:

More than 90 percent of Ecuador’s blooms are exported, primarily to the United States, and mostly for two holidays—Valentine’s Day and Mother’s Day. Yet virtually every rose is really an industrial product treated with pesticides and fungicides by a commercial farm before making its way to your sweetheart or mother (4).Roses tend to be anything but sustainable than other varieties of flowers; they’re bad for the environment because of the amount of energy it takes to produce them (5).The delivery of roses is an exercise in carbon creation which not only pollutes the atmosphere, but also serves to expand your personal carbon footprint (6).90% of the roses imported (mainly from Colombia and Ecuador come from conditions in which exploitation children and adults occurs regularly. Workers are pushed to complete 20 hour days at 250 to 300 stems per hour, according to an International Labor Rights Forum report. In addition to the back-breaking (and hand-breaking) labor, they must work in close proximity with pesticides containing carcinogens and toxins (7).

Here’s the good news: the simple act of making our own better choices can make an impact.

Once we’ve opened our eyes to what’s going on, we can consciously source both our chocolate and flowers responsibly, and share what we know with those around us.

Below are some steps we can each take to ensure we’re not contributing to the deplorable conditions listed above:

Shop locally. While you might not find locally grown roses where you live, consider whether you must have roses… or perhaps you can purchase another flower that is by default, going to last longer and look more beautiful due to being cut the same day and not having had to travel vast distances.Same goes for chocolate; with the growth in the food space these days, it’s not uncommon at all to find small batch chocolates, perhaps at your local farmer’s market!Ask questions. At your florist, nursery or grocery store. If you’re not satisfied with the answer you receive, that in itself can be your guide.Look for the “Fairtrade Mark”; the only label that indicates a product is certified by the most recognized ethical labeling system in the world, following a rigorous set of social, economic and environmental standards.

Once more example of how knowledge is empowering; once we know, we know and we can begin to make changes.

Even if it feels small, it’s a step in the right direction!

(1) https://www.thenoproject.org/slavery/...
(2) https://fairtradecampaigns.org/wp-con...
(3) https://www.worldwildlife.org/magazin...
(4) https://www.audubon.org/magazine/janu...
(5) https://sustainabilitynook.com/are-ro...
(6) https://terrapass.com/blog/environmen....
(7) https://www.business-humanrights.org/...
(8) https://www.fairtradeamerica.org/news...

The post Chocolate and roses. first appeared on Paleoista.

Farmer’s Market Food: Better for You, Better for the Planet

How often do you visit your local farmer’s market?  

Is it where you go on a regular basis to find fresh, local produce, sustainable meats and fish and craft food such as handmade pickles and nut butters?

Or more of a pastime you’ll engage in as a once in a while type of activity?

Approximately 1 in 5 Americans do their regular procurement of weekly provisions at their local markets and as of 2019, there were over 8,000 markets nationwide and growing (1).

On a personal note, up until I actually became a part of the farmer’s market community, selling my broths, salads and pates, I viewed it as a fun activity, but admittedly, would sometimes make excuses not to go:

I liked being able to shop on the way home from client work sessions, which would typically be late afternoon during the weekdays.    While there certainly are farmer’s markets at all times of day and every weekday, I leaned into the convenience factor far more than I probably should have.

Sometimes I would feel overwhelmed; it was easy to find out where the grass fed and finished meat vendor was, or the fish monger who sold the very fish he’d caught that morning… but how was I to choose between the many kale, broccoli and berry vendors?

And how could I decipher which were the most sustainable amongst vendors who did not necessarily have the most trendy wording on their signs, and how important was it for a farm to have the organic seal of approval (or not!?)

One more thing that those who may be new to farmer’s market shopping and / or cooking:  the feeling of not knowing how to prepare the foods purchased, leaving them to go bad in the fridge or pantry and then tossing them; the epitome of wasted food and money.

Finally, and perhaps one touch point that may resonate with many, what about cost?   Some things appeared to be more expensive than what I was able to find inside on the store’s shelves.

I bring this up because it’s important to share  my own learning curve in this journey.

Sometimes, it’s not until you’re truly in the middle of something can you see past what you may have believed or done in previous times.

Let’s break it down:

Convenience.   It’s fair to say that most people likely feel they have anything but enough time on their hands.   So it makes sense that the ease of being able to pop into your local grocery store anytime you like scores some points.    But just like with anything else, making some priority shifts can open up time windows for anything that any of us deem as important enough.Overwhelm.   Think back to anything you’ve ever done.   When it was new, it may have felt exciting… and scary simultaneously.  Same here; but the same strategy can be implemented:  break it down  into baby steps.   Expect that it’ll take you a little time before you know exactly what and how much to buy and from whom.    But it won’t be long before you’re zipping around the market on a first name basis with all your favorite vendors.How to.    This is a fair concern.   What do you do when you made the time and effort to go to the market and bring everything home, only to feel at a loss about what to do with all your bounty?      Start simply, and start small.   Small wins, big confidence boost.   Steam your broccoli.   Roast your bell peppers.   Grill the flank steak.  Pan sear the wild black cod.   Let them cool, then place in glass containers in the fridge to create your own grab and go right in your own home.    Sound too time consuming?   Here’s where the big opportunity exists for a total mind shift:   ask yourself how important it is to you and to your family, to eat the freshest, and therefore most nutrient dense foods on a regular basis?     We live in an age of convenience, and it’s not without consequence, but herein lies our chance to make some serious change now, for our future generations and our planet.

Which leads to…

Cost.  Here’s the biggie.     On the one hand, you have the comparison of shopping at the ‘club’ stores, where you buy in bulk at a deep discount, a scenario which may make it seem that farmer’s market foods are ‘expensive.     Consider the length of time any particular food may have sat in a container prior to getting on shelf.   How many times have you bought that tub of organic lettuce only to find it was slimy when you got home?   Consider how far the food traveled.   I recall seeing blueberries on shelf at a local grocery store when we lived in Seattle…. in December.  They were from Chile.    Finally consider how and where the foods was raised or produced:  fairly and with consciousness?   Or anything but?    

 We hear a lot about organic.  And “free range”.  And for many, that’s where it stops.   

The intentionally confusing food labeling works:  it keeps us from having true knowledge and understanding in any sort of depth as to what’s really going on:  

Our food system is an industry, a highly lucrative one at that, and the health of each of us is not at the top of the list of best interest.

All one needs to do is to scan through a label of many a product on shelf to see for themselves:  word after unintelligible word that we cannot identify as a food.

We may then find ourselves going into that endless google rat-hole, searching for clues, then finally stepping away after feeling even more confused than ever.

But here’s the good news:  by making simple shifts back to common sense eating, we can begin to find our groove.

What exactly is common sense eating?

It’s relying on food that grows locally and seasonally.  Incorporating a lot of plants, enough natural fat and some properly sourced proteins.

All of which can be found at farmer’s markets.

Now of course, farmer’s market availability varies tremendously from one state to another as well as city to city.

We’re blessed in California with over 800 and not a day goes by that I do not truly appreciate this.

However, even in states that have markets which are fewer and farther between, there are ways to get access; including through CSA’s (communities of individuals who pledge support to a farm operation so that the farmland becomes, either legally or spiritually, the community’s farm, with the growers and consumers providing mutual support and sharing the risks and benefits of food production) (2).

It’s not just about dollars spent at the time of purchase.

The cost will continue to  be so much higher if we opt to lean towards convenience and short term cost.

I’ll never forget something I saw at one of my first farmer’s markets as a vendor, probably four or five months into my broth making and selling journey, when I was about three months pregnant.

I’d set up my booth and was doing some food shopping before the market opened, at about 7:30 am.    

I saw beneath one of the produce stand’s tables what appeared to be two small feet.  

 

I stopped to speak with the man at the table and he laughed that since he and his family (children included) get up on the weekends at 2am to load their truck with produce from their farm to drive three hours to market, that they often fell asleep on the way.

It was simply a fact to him.

Not a complaint, nothing other than a part of what he needed to do to support his fruit business.

It was then that I knew I needed to not only continue being a part of the market as a vendor, as well as a shopper who buys every bit of food there, but to be an educator and advocate for how tremendously important it truly is to shop locally and sustainably.

This isn’t just a trendy thing to say or write.

It’s real.

And it is ALL of our job to do so.

https://www.usda.gov/media/blog/2021/... post Farmer’s Market Food:   Better for You, Better for the Planet first appeared on Paleoista.

CAVITIES AND YOUR GUT

How whites are your pearly whites?   Were your teeth naturally straight, or did you need braces?  Is your mouth the picture of perfect oral health?   Or something a tad far from it?

We all know the basics; don’t eat too much sugar (or better yet, any!) / refined carbohydrate, brush and floss regularly and see your dentist two to four times per year for check-ups.

If you do all that, can you rest assured that you’re going to have perfect teeth?

Not exactly.

There are a few extra factors to take into consideration, some of which we cannot do much about (genetics) and others which we absolutely can (epigenetic) and specifically, gut health.

Much to my surprise, I recently had the opportunity to see first hand just how much this plays a role.

When I write, much to my surprise, it’s not to say I was shocked that gut health played a role in oral health; rather, much to my surprise that my son developed cavities.

At his two and half year old check up, our pediatrician, who is extremely holistic, noticed some dark spots in his teeth and suggested we go to a pediatric dentist.

The first pediatric dentist took X-rays and determined he did, in fact, have cavities.   He then provided his suggested treatment plan:   sedation (he said he would not even attempt to work on young children’s cavities because they would definitively not sit still long enough) which would mean a 10-hr period of no food or drink (even water), a $6,000 price tag which did not include the fee that his anesthesiologist would charge.

No, thank you.

Back to the drawing board we went and connected with the right dentist for us:   the first questions she asked were pertaining to his diet, brushing habits and then she said the magic words (to me):   have you had a stool test done to look at his gut biome?

She had me at gut biome.  

At that time we’d not done a stool test because on all other fronts, there were no issues we’d needed to address.

The one challenge I’ve had to date as a mom is regular tooth brushing… without protest, crying and both of us ending up feeling tired and defeated.

On the first visit, she explained her methodology: she’d use a combination of ozone and SDF

(Silver diamine fluoride), a clear liquid that can be used to help prevent cavities from growing, particularly in children. By combining fluoride’s ability to remineralize teeth with silver’s antibacterial properties, SDF can strengthen teeth and prevent cavities from growing and spreading to other teeth (1).

Basically, it would buy us time; the goal being that by keeping the cavities under control and keeping him pain-free, the baby teeth would fall out and he wouldn’t need any drilling and filling.

He did experience two bouts of tooth pain and those did the trick in keeping him motivated to allow regular brushing morning and night.

However, it was still a bit unclear as to why those cavities developed.

My first thought was, “but he doesn’t eat candy!”, but as I begin to think about it, even though white sugar plays no role in his diet, he does eat fruit, starchy veggies as well as occasional deserts.

Those combined with my ineffective brushing and possibly nursing at night may have played a role, but it still wasn’t a clear picture.

Once we did the GI Map test, however, the very same test I often recommend to my clients, we gleaned some pearls of wisdom.

The overall picture was great: no parasites, pathogenic bacteria, virus, fungus or yeast, no fat in the stool, excellent pancreatic enzymes.

But there was a but.

Three buts, actually:  

Slightly elevated level of strepSlightly elevated level of CitrobacterSlightly low level of secretory IgA

Guess what they all had in common?

They all affect the oral microbiome!

On the phone with our pediatrician the other day, I found myself lining up all the ducks and seeing clearly how it all made sense.

But why were those three values out of kilter?

It could only be one thing; when Yves was 18 month old, he caught his finger closing a door and developed an infection.

Within two days his hand turned red and it began to spread, demonstrating a clear sign that an antibiotic would actually be appropriate.

I asked our pediatrician if this single course of meds could be responsible for these three values being out of range?

She suspected so, however she explained that functional medicine is still considered relatively new, especially for children, and there simply aren’t enough studies to prove my theory.

The good news, aside from knowing what the root cause probably is, it that these are all so easily remedied with a handful of homeopathic and naturally supportive supplements:  chlorella, two specific probiotics, an oral probiotic toothpaste and, just in case of die off, a GI Detox comprised of charcoal, humid acid and also.

Important to note: all of the above were suggested by our pediatrician, based on my son’s specific gut biome as indicated by his test; it was far from a concerned mom being concerned about her child’s dental health and just piecing a protocol together based on a google search!

Cavity free mouth and super charged gut biome, here we come!

(1) https://www.webmd.com/oral-health/wha...

The post CAVITIES AND YOUR GUT first appeared on Paleoista.

Erythritol: What is it, and is it a Healthy Choice?

If you’re following a Keto diet, a Paleo Diet or any diet, chances are strong that you’ve come across a number of low-carb or no sugar added products containing erythritol.

What exactly is it, and is it truly a healthy option?

Ann organic compound, erythritol is a sugar alcohol used as a food additive and sugar substitute (1). At the industrial level, it is produced from glucose by fermentation with a yeast.

And unlike some of the other sugar alcohols such as mannitol, sorbitol and maltitol which are common culprits of bloating and diarrhea, erythritol may not have the same digestive side effects because it doesn’t reach your large intestine in significant amounts.

So does that mean a no-holds barred approach to eating products made with this ingredient?

Not so fast; even though multiple studies on its toxicity and effects on metabolism show that erythritol has been found safe for both human and animal consumption (2), Erythritol is not without side effects.

Typically experienced effects include digestive problems and diarrhea, bloating, cramps, and gas. Additionally, erythritol and other sugar alcohols frequently result in more water in the intestines, causing diarrhea. Nausea and headaches may occur as well (3).

What’s more, higher blood levels of the sugar substitute erythritol are associated with increased belly fat and weight in young adults, according to a study by Cornell University and European scientists (4); one of the very reasons many people may opt for a food made with this ingredient; a part of a healthier diet, often one attached to a weight-loss goal!

Last but not least, GMO corn is the most commonly used source in commercial production of this sugar alcohol, which brings up the adverse effects of GM foods on health: the transfer of antibiotic resistance, toxicity and allergenicity (5).

Bottom line: while erythritol may be a less risky sugar substitute than others that are all too easily available on the market, positioning it as a safe option still feels like a stretch.

A more appropriate take away might be to simply reduce the yearning for the sweet taste of food in the first place, rather than solely looking for less unhealthy sugar options than one might currently be relying upon.

A task easier said than done, for many; approximately 75% of Americans eat excess amounts of sugar — many of whom could be classified as having a sugar addiction (6).

Not that surprisingly when you consider that 60% of packaged foods and drinks that are purchased in American grocery stores include some form of added sugar (7).

Here’s the great news: by making small shifts, such as buying less packaged goods, shopping more at your local farmer’s markets and taking baby steps to include more fresh veggies, natural fats and good proteins, you’ll naturally begin to shift your palate (and therefore related cravings) away from refined carbohydrates naturally.

In other words, having this knowledge can be one more piece to add to the motivation to achieve optimal health, both for yourself and your family… and reduce consumption of all sweet, sugary things whether they contain ‘real’ sugar… or erythritol!
Less is more; at the end of the day, if a sugar alcohol occasionally graces your lips, it’s not necessarily a deal breaker; but being aware to your body’s response to it is the gift, in providing the information you need as to whether or not it’s something you will choose to include in your diet going forward.

(1) https://en.wikipedia.org/wiki/Erythritol
(2) https://www.healthline.com/nutrition/...
(3) https://www.webmd.com/diet/what-is-er...
(4) https://news.cornell.edu/stories/2017...
(5) https://www.ncbi.nlm.nih.gov/pmc/arti...
(6)https://www.healthline.com/health/sug...
(7) https://www.nytimes.com/2016/05/22/up...

The post Erythritol: What is it, and is it a Healthy Choice? first appeared on Paleoista.

Ashwaganda: Helpful or Hype?

Aside from being a trendy ingredient in anything from coffee substitutes to energy bars, Ashwagandha is an important herb in Ayurveda, a traditional form of alternative medicine based on Indian principles of natural healing (1).

Withania somnifera, known commonly as ashwagandha or winter cherry, is an evergreen shrub in the Solanaceae or nightshade family that grows in India, the Middle East, and parts of Africa (2).

People have used ashwagandha for thousands of years to relieve stress, increase energy levels, and improve concentration (3).

But is it really something we should all be jumping on the bandwagon to include into our daily routines?

Absolutely not.

While it certainly has health benefits when appropriately administered, certain populations would best be served by first doing a little research and consulting with their functional medicine doctors or naturopath for guidance before simply picking the most popular brand from the shelves of the local health food store.

Certain groups of people should avoid using ashwagandha, including those who have medical conditions like diabetes, high or low blood pressure, stomach ulcers, autoimmune disease, or thyroid disorders.

Those in the know about autoimmune conditions, including MS, lupus, RA, eczema, rosacea and type II diabetes, to name a few, may be familiar with an autoimmune protocol of eating.

Typically, this includes staying away from the nightshade plants. Nightshades aren’t harmful to everyone, but they are often harmful to people with autoimmune or thyroid issues. All nightshades contain toxic compounds called Glycoalkaloids, natural pesticides produced by nightshade plants.   They also contain several compounds that can drive inflammation and undermine gut health.

Given that ashwaganda is a nightshade plant, those with known autoimmune or thyroid issues would best be served by including this herb with a dose of caution prior to adding it to the supplement list.

However, it certainly doesn’t mean that everyone else who does not have a similar set of health circumstances should ingest large amounts of this, or any other herb for that matter.

Important to remember that even though it’s a plant as opposed to man made in a laboratory, natural doesn’t necessarily equate to safe.

As someone who wholeheartedly believes that food is medicine and that we can indeed find many cures in nature for what may ail us, understanding the power and potency of just what we’re about to take, be it in the form of a whole food, a powder or a pill, is crucial.

From collagen powder to vitamin C, from a multi-vitamin to a protein supplement, unless we truly know where the product came from, how it was extracted and processed and how rigorously it was tested, we may not be privy to the whole picture of what we’re about to put into our body, let alone whether or not we actually need it and would be helped, or harmed by it.

Best bet?

Once again, become your own detective. Seek experts, such as functional medicine doctors who specialize in your specific set of circumstances and work as a team to determine if what may seem like the trendy thing to take is truly in your best interest.

Finally, it goes without saying that those who are pregnant or breastfeeding benefit from being particularly mindful about what is ingested, often due to lack of evidence supporting safety for both mom and baby.

Speaking from personal experience, it can feel even more tricky to decipher what, if any, supplements or vitamins to take during this incredible time.

For me, finding trusted experts, whose expertise I trusted implicitly was the key; those included my midwife, my doula and my naturopath / functional medicine doctor.

Food is medicine, knowledge is power… combine the two as your foundation and you’re off to a great start!!

(1) https://www.healthline.com/nutrition/...
(2) https://en.wikipedia.org/wiki/Withani...
(3) https://pubmed.ncbi.nlm.nih.gov/32201...

The post Ashwaganda: Helpful or Hype? first appeared on Paleoista.