Don Colbert's Blog, page 6

The Importance of Feeling Your Feelings: A Path to Personal Growth

The Importance of Feeling Your Feelings: A Path to Personal Growth

By Meredith’s Counseling Center, located at the Colbert Institute for Anti-Aging in Southlake, TX.

Visit us at SouthlakeCounselingNearMe.com

Why Feeling Your Feelings Matters

Emotions are an integral part of the human experience. They guide our decisions, shape our relationships, and influence our well-being. However, many people struggle to fully feel and process their emotions, often suppressing them or projecting them onto others. Learning to sit with emotions, understand them, and process them in a healthy way is essential for emotional well-being and personal growth.

Research in psychology and neuroscience supports the idea that emotional processing is key to resilience, self-awareness, and healthier relationships. Additionally, inviting God into this process can provide profound comfort, guidance, and healing.

The Science Behind Emotional SuppressionA study by Gross (2015) found that suppressing emotions can lead to increased stress and poorer mental health.Pennebaker (1997) discovered that people who avoid processing difficult emotions are more likely to experience anxiety, depression, and weakened immune function.Conversely, individuals who express and process their emotions experience better psychological and physical health.The Danger of Taking Feelings Out on Others

When emotions are unprocessed, they don’t simply disappear—they often manifest in unhealthy ways:

Lashing out at loved onesWithdrawing emotionallyEngaging in self-destructive behaviors

This is known as emotional displacement. For example, someone who feels hurt by a loved one might take out their frustration on a coworker. Baumeister et al. (1996) found that unresolved emotions can lead to aggression, relationship conflict, and long-term emotional damage.

How to Process Emotions Healthily1. Name and Acknowledge Your Feelings

Psychologist Dan Siegel coined the phrase “name it to tame it”, emphasizing that labeling emotions reduces their intensity. For example, instead of reacting impulsively, saying, “I feel hurt because I was ignored,” helps you address the emotion constructively.

2. Practice Mindfulness

Mindfulness—the practice of being present with your thoughts and feelings—has been shown to improve emotional regulation. A 2011 study in Psychiatry Research found that mindfulness meditation increases gray matter density in brain regions associated with emotional control.

3. Express Emotions Constructively

Journaling, talking to a trusted friend, or engaging in creative outlets like art or music can help in processing emotions. Pennebaker & Seagal (1999) found that expressive writing improves mental and physical health by helping individuals make sense of their feelings.

4. Seek Professional Support

Therapy provides a safe space to explore and process emotions with the guidance of a trained professional. Cognitive Behavioral Therapy (CBT) and Emotion-Focused Therapy (EFT) are particularly effective in helping individuals understand and manage emotions.

The Role of Faith in Emotional Healing

Inviting God into the process of emotional healing can be transformative. Dr. Don Colbert, in his book “The Spiritual Zone,” emphasizes aligning emotional health with spiritual well-being:

“When we bring our pain, fears, and struggles to God, we open ourselves to His healing presence. God meets us in our brokenness and provides the comfort, wisdom, and strength we need to move forward.” – Dr. Don Colbert

Prayer, meditation on Scripture, and surrendering emotions to God can bring peace and clarity. As Dr. Colbert explains, “The spiritual zone is where we allow God to work in our hearts, transforming our pain into purpose and our struggles into strength.”

The Link Between Emotional Processing and Personal Growth

Personal growth is about learning to navigate emotions effectively. When we allow ourselves to process our emotions, we gain:

Self-Awareness: Understanding emotional triggers and patterns.Empathy: Becoming more attuned to the emotions of others.Resilience: Developing the ability to recover from emotional setbacks.

“We cannot selectively numb emotions. When we numb the painful emotions, we also numb the positive ones.” – Brené Brown

Conclusion

Allowing yourself to feel your feelings is not a sign of weakness, but a courageous step toward healing and growth. By processing emotions in a healthy way—rather than suppressing them or taking them out on others—you build resilience, improve relationships, and foster a deeper understanding of yourself.

For those who seek spiritual support, inviting God into this journey can provide unparalleled comfort and guidance. As Dr. Don Colbert reminds us, true healing occurs when we align our emotional, physical, and spiritual health.

Ready to start your healing journey? Visit Meredith’s Counseling Center to learn more.

 

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2025: 6 Natural & Integrative Strategies to Prevent and Fight the Flu

 

Understanding The Different Types of Influenza

There are four main types of influenza, but Influenza A and B are the most concerning for humans:

Influenza A – The most severe and capable of causing pandemics. Strains like H1N1 and H3N2 have led to major outbreaks.
Influenza B – Also responsible for seasonal flu, but does not cause pandemics.
Influenza C – Causes mild respiratory illness and is not a major health concern.
Influenza D – Primarily affects cattle and is not known to infect humans.

Dr. Colbert’s Take: The immune system is your best defense against any strain of the flu. He recommends boosting immunity naturally with a healthy diet, proper rest, hydration, and strategic supplementation.

Why the Flu Changes Every Year

You may have heard that the flu is “different every year.” This is because of:

Antigenic drift – Small genetic mutations in the flu virus that cause new variants to appear each year. This is why flu vaccines need to be updated annually.
Antigenic shift – A major, sudden change in the virus that can lead to a pandemic.

Dr. Colbert’s Take: Instead of relying solely on yearly flu shots, he suggests strengthening your body’s natural defenses with Vitamin D, zinc, and probiotics, which play a crucial role in immune function.

What Makes Some Flu Strains Worse Than Others?

Not all flu viruses are created equal. Some are far more severe due to:

Mutations – Some strains mutate in ways that make them more aggressive.
Immune response – Certain flu types trigger an intense immune reaction, leading to high fever, inflammation, and respiratory distress.
Lack of immunity – If a strain is new, most people have little to no immunity, allowing it to spread rapidly.

Dr. Colbert’s Take: A weak immune system increases the risk of complications. He recommends cutting back on sugar and processed foods, as they can suppress immune function for hours after consumption.

How Contagious Is the Flu?

The flu spreads easily through:

Respiratory droplets – Coughing, sneezing, and talking can spread the virus up to six feet.
Touching contaminated surfaces – The virus can survive for hours to days on objects.
Before symptoms appear – You can be contagious one day before symptoms start and up to seven days after.

Dr. Colbert’s Take: Avoid crowded places during flu season, and wash your hands frequently. He also recommends using natural antimicrobials like oregano oil and elderberry to help fight off viral invaders.

How Long Does the Flu Virus Last on Surfaces?

The flu virus can survive for different lengths of time depending on the surface:

Hard surfaces (doorknobs, light switches, countertops) – Up to 24–48 hours
Soft surfaces (clothing, fabric, tissues) – A few hours
Hands and skin – Minutes to hours

Dr. Colbert’s Take: Regularly disinfect surfaces in your home using natural antiviral agents like vinegar, hydrogen peroxide, and essential oils such as tea tree and eucalyptus.

How Do Most People Catch the Flu?

The most common ways people get the flu include:

Direct contact with infected individuals – Being around someone who is sneezing or coughing.
Touching contaminated objects – Flu germs can linger on surfaces like shopping carts, door handles, and cell phones.
Poor hand hygiene – Touching your face (eyes, nose, mouth) after contact with contaminated objects.

Dr. Colbert’s Take: One of the simplest yet most effective flu prevention strategies is washing your hands often and keeping your immune system strong with nutrient-dense foods.

What to Do When a Family Member Gets the Flu

If someone in your home gets sick, take these steps to protect the rest of the family:

Family ill with flu at home

Isolate the sick person – Have them stay in a separate room if possible.
Use separate utensils and towels – Prevent cross-contamination.
Disinfect frequently touched areas – Doorknobs, remote controls, and countertops.
Encourage hydration and rest – Proper fluids and sleep help the body recover faster.
Wear a mask – If caring for a sick family member, a mask can help reduce exposure.

Dr. Colbert’s Take: Supporting the body’s natural recovery process is crucial. He recommends bone broth, herbal teas, and immune-boosting supplements like quercetin and vitamin C to speed up recovery.

Conventional Approaches: Flu Shots and Antivirals

While many doctors recommend annual flu shots, Dr. Colbert believes they are not a one-size-fits-all solution. If you choose the flu shot, ensure it is thimerosal-free to avoid mercury-based preservatives.

Tamiflu (oseltamivir) is commonly prescribed to shorten flu duration but may cause side effects such as nausea and dizziness. Dr. Colbert encourages natural antiviral and immune-boosting strategies before resorting to medication.

6 Integrative and Natural Strategies to Strengthen the Immune System1. Essential VitaminsVitamin D3: Supports immune function; recommended dosage: 5,000 IU daily.Vitamin C: An antioxidant that combats oxidative stress; take 1,000-2,000 mg daily.Zinc: Antiviral properties that reduce flu symptoms; recommended intake: 25-50 mg daily.2. Herbal and Natural RemediesEchinacea: Boosts immune response.Oregano Oil: A natural antimicrobial.Garlic: A potent antiviral that strengthens immunity.3. Probiotics for Gut Health

A strong immune system starts with gut health. Probiotics balance gut bacteria and enhance immunity. Consume fermented foods or take a high-quality probiotic supplement.

Diet and Nutrition for Flu Prevention

Diet plays a crucial role in immune support. Certain foods strengthen immunity, while others compromise it.

4. Foods to AvoidRefined Sugars: Weakens white blood cells, making infections more likely.Hydrogenated Fats: Increase inflammation and slow immune response.Excess Alcohol: Depletes immune-boosting nutrients like vitamin C and zinc.5. . Foods to IncludeLeafy Greens: Rich in vitamins and antioxidants for immune defense.Citrus Fruits: High in vitamin C, aiding in flu symptom reduction.Garlic and Onions: Contain natural antiviral and antimicrobial properties.Bone Broth: Supports gut health and provides key immune-enhancing amino acids. Green Supremefood : A nutrient-dense blend of greens, probiotics, and antioxidants for enhanced immunity.6. Superfood Supplements for Immune SupportGreen Supremefood: Antioxidants, probiotics, and nutrients to fortify immunity.Immune Support Supplement: A blend of quercetin, zinc, and elderberry, vitamin c and vitamin d3.Nano-Glutathione: A powerful antioxidant for detoxification and immune resilience.Final Thoughts

Instead of solely relying on flu shots and medications, strengthening your immune system naturally can make the difference in preparing your body’s natural defenses to ward off the flu. With nutrient-rich foods, strategic supplementation, and healthy lifestyle habits, you can defend and recover from the flu effectively.

By taking an integrative approach, you can restore, rebuild, and renew your body’s defenses. After all, God designed our immune system with incredible capabilities—let’s support it the right way!

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Hot vs. Cold: Are Saunas or Cold Plunges Better for Your Energy, Heart, and Brain?

Saunas and cold plunges have gained popularity as wellness practices that not only relax the body but also boost overall health. Both of these temperature-based therapies offer distinct benefits and interact with the body in unique ways. Let’s explore how they positively influence our energy, heart health, mental clarity, and even help with long-term conditions like Alzheimer’s.

Saunas: Warm Em brace for the Body and Heart

 

Saunas are known for their warmth, which brings profound relaxation to both body and mind. Studies show that regular sauna sessions can promote cardiovascular health. The heat causes the blood vessels to dilate, improving blood circulation and reducing blood pressure. This improved circulation supports heart health and has been linked to reduced risks of cardiovascular diseases. A 2015 study conducted in Finland found that frequent sauna bathing was associated with a decreased risk of sudden cardiac death, coronary heart disease, and all-cause mortality. Saunas essentially give your heart a gentle workout, while allowing your muscles to relax in a calm environment.

For those looking for an energy boost, saunas can be a natural solution. As the body heats up, it releases endorphins, the feel-good chemicals in the brain. These endorphins not only relieve stress but also help elevate mood and energy levels long after leaving the sauna. In addition, spending time in the heat helps the body regulate cortisol levels, supporting better energy balance throughout the day. By allowing your body to destress and reduce cortisol, saunas also promote improved sleep quality, which is crucial for sustained energy.

Sauna bathing is also being studied for its potential neuroprotective effects, particularly in reducing the risk of Alzheimer’s disease. A longitudinal study from the University of Eastern Finland showed that men who used a sauna four to seven times per week were significantly less likely to develop dementia or Alzheimer’s compared to those who used saunas only once a week. The improved circulation, the reduction in inflammation, and the relaxation benefits all contribute to better brain health and resilience.

Types of Saunas: Traditional vs. InfraredSaunas come in different forms, each offering unique benefits. The two most common types are traditional saunas and infrared saunas.Traditional Saunas

Traditional saunas use either wood, electricity, or gas to heat the air, which then warms the body. Temperatures typically range from 150°F to 195°F (65°C to 90°C) with relatively low humidity. Traditional saunas heat the body indirectly by warming the surrounding air, which can be deeply relaxing and promote sweating. Studies have shown that traditional saunas can help improve cardiovascular health, reduce stress, and support muscle recovery. The 2015 Finnish study mentioned earlier primarily focused on traditional saunas and their impact on heart health and longevity.

Infrared Saunas

Infrared saunas, on the other hand, use infrared light to directly heat the body without significantly warming the surrounding air. The temperatures in infrared saunas are generally lower, ranging from 120°F to 140°F (50°C to 60°C). Because of this, many people find infrared saunas more comfortable and easier to tolerate for longer periods. Infrared saunas penetrate deeper into the skin, which may enhance detoxification and improve circulation. A study published in the Journal of Complementary Therapies in Medicine found that infrared sauna use helped reduce blood pressure, improved arterial stiffness, and promoted overall cardiovascular health. Additionally, infrared saunas have been associated with pain relief and reduced inflammation, making them an excellent choice for individuals with chronic pain or arthritis.

Both types of saunas offer significant health benefits, but the choice often comes down to personal preference and specific health goals. Traditional saunas provide a more intense heat experience, while infrared saunas offer a gentler heat that penetrates deeper into tissues.

Cold Plunges: Icy Invigoration for the Mind and Body

Cold plunges, or cold water immersion, may appear intense at first glance, but their benefits are powerful. When the body is exposed to cold temperatures, it triggers an adaptation response that enhances circulation and increases metabolic rate. This boost in circulation strengthens the cardiovascular system by prompting the heart to pump more efficiently and regulating blood flow throughout the body. Studies indicate that cold plunges can improve blood vessel elasticity, which directly benefits heart health over time.

Energy-wise, cold plunges are a major wake-up call for the body. The sudden drop in temperature activates the sympathetic nervous system, resulting in a surge of adrenaline, increased heart rate, and a boost in energy. Many athletes and wellness enthusiasts swear by cold plunges as a natural way to boost alertness and reduce fatigue. The invigorating effect can also translate to an improved mood—cold water immersion triggers the release of neurotransmitters like norepinephrine and dopamine, leading to feelings of euphoria and improved mental well-being.

The benefits of cold plunges extend to the brain as well. Regular exposure to cold water has been shown to reduce inflammation, which may help support brain health and prevent neurodegenerative diseases like Alzheimer’s. Cold immersion also boosts the production of certain proteins, such as brain-derived neurotrophic factor (BDNF), which supports brain plasticity, learning, and memory. These effects make cold plunges a compelling practice for maintaining cognitive function as we age.

Saunas vs. Cold Plunges: Complementary Benefits

Both saunas and cold plunges can provide impressive health benefits, but they work in different—yet complementary—ways. Saunas induce a state of relaxation, promoting cardiovascular health and reducing stress, while cold plunges stimulate the body, promoting energy and enhancing mental clarity. When used together, these practices can have a powerful synergistic effect on the body. The transition from hot to cold, often called contrast therapy, encourages the body to adapt to temperature changes, which improves circulation, boosts immune function, and reduces muscle soreness.

For heart health, both practices show substantial benefits—saunas gently promote circulation by dilating blood vessels, while cold plunges increase vascular tone by constricting and relaxing blood vessels. This balance of expansion and contraction is great for cardiovascular strength and endurance.

In terms of energy and mental clarity, saunas help by reducing cortisol and allowing the body to enter a deeply relaxed state, promoting better sleep and sustainable energy. Cold plunges, on the other hand, deliver an immediate jolt of energy and heightened focus by releasing norepinephrine and adrenaline, making them perfect for those moments when you need an instant boost.

Conclusion: A Balanced Approach to Health

Both saunas and cold plunges have unique and powerful health benefits that can positively impact energy, heart health, and even protect the brain from cognitive decline. By embracing these practices, either individually or in combination, you can harness the power of temperature to support your wellness journey. Whether it’s the comforting warmth of a sauna or the invigorating chill of a cold plunge, these therapies offer a natural way to enhance your vitality, boost mental clarity, and improve long-term health outcomes.

How to Access Saunas and Cold Plunges

Many gyms now offer traditional or infrared saunas that can be used as part of a gym membership. This is a convenient way to access the benefits of sauna bathing without the need for a major investment. For those who prefer to have their own sauna, there are makeshift saunas available for purchase, with prices ranging from $1,000 to $3,000.

When it comes to cold plunges, you have several options. You can add ice to a cold bath at home for an easy and cost-effective solution. Alternatively, there are dedicated cold plunge systems that you can purchase, ranging in price depending on the features and setup. If you are a DIY enthusiast, there are also ways to build your own setups. Here are a couple of helpful resources:

How to Build a Traditional SaunaHow to Build Your Own Outdoor Cold Plunge

These resources can help you set up your own wellness space at home and take advantage of the health benefits of saunas and cold plunges.

References

Laukkanen, T., Kunutsor, S., & Laukkanen, J. A. (2015). Sauna bathing is inversely associated with dementia and Alzheimer’s disease in middle-aged Finnish men. Age and Ageing, 46(2), 245-249.

Laukkanen, J. A., & Laukkanen, T. (2018). Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clinic Proceedings, 93(8), 1111-1121.

Biro, S., Masuda, A., Kihara, T., & Tei, C. (2003). Clinical implications of thermal therapy in lifestyle-related diseases. Journal of Cardiology, 42(1), 1-5.

Shevchuk, N. A. (2008). Adapted Cold Shower as a Potential Treatment for Depression. Medical Hypotheses, 70(5), 995-1001.

Shirey, T. M., & Hayes, A. (2017). Infrared Sauna Use in Patients With Cardiovascular Disease: A Summary of Current Evidence. Journal of Complementary Therapies in Medicine, 31, 76-82.

Huttunen, P., Kokko, L., & Ylijukuri, V. (2004). Winter swimming improves general well-being. International Journal of Circumpolar Health, 63(2), 140-144.

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Top 7 Outfits that Contain Harmful Forever Chemicals

What Are PFAS?

PFAS (per- and polyfluoroalkyl substances), often known as “forever chemicals,” are a group of synthetic compounds used extensively in various industries, including textiles. Known for their water-resistant, stain-resistant, and heat-resistant properties, PFAS have become common in the production of clothing, especially activewear, outdoor gear, and garments that require durability.

Why Are PFAS Harmful?

PFAS do not break down easily in the environment, earning them the nickname “forever chemicals.” These compounds accumulate in the human body and in wildlife over time, leading to a range of health risks. Common health effects associated with PFAS exposure include:

Thyroid Dysfunction: PFAS can interfere with thyroid hormone production, leading to metabolic and developmental issues.Reproductive and Developmental Toxicity: Exposure to PFAS has been linked to reproductive issues, birth defects, and developmental delays in children.Cancer Risk: Certain PFAS, such as PFOA, have been classified as possible carcinogens. Prolonged exposure may increase the risk of cancers, particularly kidney and testicular cancers.Immune System Suppression: PFAS can impair the immune system’s response, reducing the effectiveness of vaccinations and the body’s ability to fight infections.Elevated Cholesterol: Studies have also shown an association between PFAS exposure and increased cholesterol levels, which is a risk factor for cardiovascular disease.Most Common PFAS in Clothing

The following PFAS chemicals are most commonly found in clothing:

PFOA (Perfluorooctanoic Acid): Found in waterproof clothing, linked to kidney and liver damage.PFOS (Perfluorooctane Sulfonate): Found in stain-resistant apparel, linked to immune system suppression.Fluorotelomer Alcohols (FTOH): Often found in activewear and swimsuits, which can break down into harmful byproducts.PTFE (Polytetrafluoroethylene): Used in waterproof coatings, related to health risks through its manufacturing process involving PFOA.Common Types of Clothing Containing PFAS

PFAS are often used in garments where water resistance, stain resistance, or durability is a feature. Here are some of the most common clothing types that contain these chemicals:

 

 

 

 

 

Sports Bras : These items are often treated to be sweat-resistant or moisture-wicking.

 

 

 

 

 

2. Leggings/Yoga Pants – Tight-fitting activewear made from synthetic fibers like spandex, which often contains PFAS for durability and water resistance.

 

 

 

 

 

3. Raincoats and Outerwear: Jackets meant to repel water often rely on PFAS to achieve their performance capabilities.

 

 

 

 

 

 

4. Stain-Resistant Uniforms: School uniforms, workwear, and even casual clothing marketed as “stain-resistant.”

 

 

 

 

 

5. Swimwear: Swim suits made from synthetic materials like polyester are treated to be resistant to water absorption.

 

 

 

 

 

6. Technical Outdoor Apparel: Ski pants, down jackets, and other clothing meant for outdoor activities use PFAS to ensure protection in wet environments.

 

 

 

 

 

7. Shoes and Waterproof Footwear: Many hiking boots and water-resistant sneakers include PFAS treatments.

 

 

 

 

 

Bonus #8. Wrinkle-Free or “Easy Care” Clothing: Dress shirts and slacks often contain PFAS to maintain their appearance.

Note: Clothing tags do not typically explicitly state the presence of PFAS or other similar chemicals. Instead, they provide general information such as fabric content and care instructions. Labels like “water-resistant,” “stain-resistant,” or “wrinkle-free” may indicate the presence of PFAS, but without explicit disclosure, it’s challenging for consumers to know for certain.

How Our Body Absorbs These Forever ChemicalsDermal Absorption of PFAS from Clothing:

•Recent Findings: A 2024 study published in Environment International investigated the skin absorption of 17 commonly used PFAS. The research utilized 3D human skin models and found that 15 of the tested substances showed significant dermal absorption, with at least 5% of the applied dose permeating the skin. Notably, perfluoropentanoic acid exhibited a 59% absorption rate, while perfluorooctanoic acid (PFOA) had a 13.5% absorption rate, with an additional 38% retained within the skin for potential later absorption.

•Chain Length Influence: The study also observed that PFAS with shorter carbon chains were absorbed more readily than those with longer chains. This finding is significant as industries have been shifting towards shorter-chain PFAS, assuming they are less toxic, without fully understanding their absorption potential.

While further research is needed to fully understand the extent of PFAS absorption through clothing and its health impacts, current evidence suggests that dermal exposure is a significant pathway for these chemicals to enter the human body.

How to Minimize Exposure to PFAS in Clothing

Choose Natural Fibers: Opt for clothing made from untreated natural materials such as organic cotton, wool, or hemp.Look for PFAS-Free Labels: Some brands have moved away from PFAS use. Look for certifications or labels that specify PFC-free or PFAS-free.Avoid Stain-Resistant or Wrinkle-Free Labels: These products are often treated with PFAS to achieve these properties.How to Identify PFAS in Clothing:Look for Product Certifications: Some products carry labels that indicate they are PFC-free or PFAS-free. Certifications like OEKO-TEX Standard 100 and Bluesign often include testing for harmful chemicals and can be helpful when identifying safer clothing options.Research the Brand: Many sustainable and eco-friendly brands have committed to eliminating PFAS from their clothing. Checking a brand’s website or sustainability reports can provide information about their chemical use.Avoid Certain Keywords: Keywords like “stain-resistant”, “waterproof”, or “wrinkle-resistant” may suggest that PFAS are present. Choosing untreated natural fabrics or garments without these special properties can minimize exposure.Recent Studies Affirming PFAS Health Risks Grandjean, P., & Timmermann, C. A. G. (2022) , published in Environmental Health Perspectives, reviewed how PFAS exposure affects the human immune system. The study found significant immune suppression effects, linking higher PFAS levels in the blood to reduced immune response in children, particularly lower vaccine efficacy.Barry, V., Winquist, A., & Steenland, K. (2013). Perfluorooctanoic Acid (PFOA) Exposure and Cancer Outcomes in a Contaminated Community: A Geographic Analysis. Published in Environmental Health Perspectives.

Conclusion

PFAS are commonly found in clothing designed to be waterproof, stain-resistant, or durable. While these chemicals add performance benefits, their long-term persistence in the environment and their ability to bioaccumulate pose serious health risks. Awareness of PFAS in everyday clothing and making informed choices about the garments we purchase can help mitigate these risks and reduce exposure.

In addition to reducing exposure, it’s crucial to detoxify your body from heavy metals, chemicals, and other harmful substances that accumulate over time. Dr. Colbert will soon be updating his 21 Day Detox & Daniel Fast program for the beginning of the year to help individuals cleanse their bodies and improve overall health. If you’re interested in joining this journey, you can join our Facebook group for updates at facebook.com/groups/divinehealthdetox or sign up for free at 21daydetox.com

For detox related supplements at divinehealth.com click here

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The #1 Most Unhealthy Thanksgiving Food & How to Make it Healthier

The #1 Most Unhealthy Thanksgiving Food: Green Bean Casserole

While Thanksgiving is a time for indulgence and celebration, some dishes pose significant health risks due to their ingredient profiles. Among the contenders for the “worst” Thanksgiving dish, Green Bean Casserole often takes the top spot— not because green beans are unhealthy, but due to the traditional preparation that overwhelms their nutritional benefits. Here’s why this dish, laden with sodium, bad fats, and processed ingredients, deserves its title.

The Ingredients Breakdown

The classic Green Bean Casserole recipe is deceptively unhealthy due to its reliance on processed, high-fat, and high-sodium components. These include:

Canned Cream of Mushroom Soup:A staple in most Green Bean Casserole recipes, this soup is notoriously high in sodium, with a single serving contributing 800-900 milligrams (nearly 40% of the daily recommended limit).It often contains unhealthy fats like hydrogenated oils or trans fats, which are linked to increased LDL (bad cholesterol) levels, heart disease, and systemic inflammation.Added preservatives and artificial flavors can exacerbate sensitivities and provide little nutritional value.Canned Green Beans:Canned green beans are often loaded with sodium as a preservative, negating the inherent health benefits of fresh green beans.A single serving of canned green beans can contain over 400 milligrams of sodium, even before being combined with the salty soup base.Fried Onions:These crunchy toppers add significant amounts of trans fats, as they are often deep-fried in hydrogenated oils.Fried onions are calorie-dense and provide virtually no fiber or protein, making them an empty-calorie topping that contributes to weight gain and cardiovascular strain.Dairy Content:The dish often calls for added butter or cream, compounding the saturated fat content, which can contribute to cholesterol buildup and increase the risk of heart disease.Health Concerns:Excess Sodium:The combined sodium from canned soup, canned beans, and fried onions makes Green Bean Casserole a sodium bomb. A single serving can exceed 1,200 milligrams of sodium—well over half the recommended daily limit. This contributes to bloating, dehydration, and long-term risks like hypertension and heart disease.Bad Fats:The inclusion of trans fats and saturated fats from processed soup and fried onions creates a high-risk profile for raising cholesterol levels, promoting arterial plaque buildup, and increasing the risk of stroke.Sugar Content:While not immediately obvious, some canned soups and fried onion products contain added sugars for flavor, which contribute empty calories and can spike blood sugar levels.Lack of Fiber and Nutrients:Traditional preparation strips the dish of the fiber and nutrients found in fresh green beans, leaving little to offset the caloric and fat-heavy ingredients.Why It’s the Worst:

Green Bean Casserole combines the worst aspects of processed foods: excessive sodium, bad fats, and minimal nutritional value. While other Thanksgiving dishes like pecan pie or mashed potatoes are calorie-heavy, they often don’t pack the same combination of harmful fats, salts, and preservatives. This makes Green Bean Casserole a uniquely damaging dish when consumed in traditional form.

How to Make It Healthier:Use fresh green beans to preserve nutrients and avoid added sodium.Make a homemade sauce using unsweetened almond milk or low-fat milk and fresh mushrooms.Replace fried onions with baked onion rings or toasted almond slivers for crunch.Opt for low-sodium seasoning to control salt levels.

By reimagining this dish with healthier ingredients, you can enjoy it without the health risks. However, in its traditional form, Green Bean Casserole remains the “worst” Thanksgiving food for your body.

 

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Gingerbread Smoothie

Gingerbread Holiday Smoothie

● Ingredients:

○ 1 cup unsweetened almond milk
○ 1 frozen banana
○ 1 scoop MCT Oil Powder (Gingerbread Flavor) ○ 1/4 tsp ground ginger
○ 1/4 tsp ground cinnamon
○ 1 tsp vanilla extract
○ Ice (optional, for extra thickness)

● Instructions:
1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Serve in a festive glass and top with a sprinkle of cinnamon.

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Gingerbread Holiday Smoothie

Gingerbread Holiday Smoothie

● Ingredients:

○ 1 cup unsweetened almond milk
○ 1 frozen banana
○ 1 scoop MCT Oil Powder (Gingerbread Flavor) ○ 1/4 tsp ground ginger
○ 1/4 tsp ground cinnamon
○ 1 tsp vanilla extract
○ Ice (optional, for extra thickness)

● Instructions:
1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Serve in a festive glass and top with a sprinkle of cinnamon.

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Gingerbread Cappuccino

Gingerbread Cappuccino

 ● Ingredients:

○ 1 cup hot brewed coffee
○ 1/2 cup steamed milk
○ 1 tsp MCT Oil Powder (Gingerbread Flavor)
○ 1/4 tsp molasses (optional, for added gingerbread flavor) ○ Dash of ground ginger and cinnamon

● Instructions:
1. Mix the MCT Oil Powder and molasses into the coffee.
2. Add steamed milk and stir gently.
3. Top with foam and a sprinkle of ground ginger and cinnamon.

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The 10 Most Unhealthy Thanksgiving Dishes (and Why You Might Want to Rethink Them)

Thanksgiving is a time to celebrate family, gratitude, and delicious food. However, many traditional dishes served during this holiday are loaded with unhealthy ingredients that can negatively impact your health. As Dr. Don Colbert, a proponent of preventative and holistic medicine, I encourage you to be mindful of what you eat—not to take away from the joy of the holiday, but to protect your health. Here’s a breakdown of the 10 most unhealthy Thanksgiving dishes and why they can be problematic, along with the nutritional facts per serving.

1. Candied Sweet Potatoes

Why It’s Unhealthy:
Sweet potatoes are naturally nutrient-rich, but adding marshmallows, brown sugar, and butter turns them into a sugar bomb. The excess sugar can spike blood glucose levels, leading to an energy crash later.
Nutritional Facts (per serving, ~1 cup):

● Calories: 290
● Sugar: 30g
● Trans Fats: 0g
● Hydrogenated Fats: 2g ● Total Fat: 8g

 

 

2. Green Bean Casserole

Why It’s Unhealthy:
This dish typically includes canned cream of mushroom soup and fried onions, which are high in sodium and unhealthy fats. The processed ingredients can lead to inflammation and water retention.

Nutritional Facts (per serving, ~1 cup):

● Calories: 180
● Sugar: 4g
● Trans Fats: 1g
● Hydrogenated Fats: 3g ● Sodium: 870mg

 

3. Stuffing (Traditional)

Why It’s Unhealthy:
Stuffing often contains white bread, butter, sausage, and high-sodium broth. The refined carbs and unhealthy fats can contribute to weight gain and sluggish digestion.
Nutritional Facts (per serving, ~1 cup):

● Calories: 350
● Sugar: 5g
● Trans Fats: 0.5g
● Hydrogenated Fats: 2g ● Sodium: 820mg

 

 

4. Pumpkin Pie

Why It’s Unhealthy:
While pumpkin itself is nutritious, the added sugar, cream, and pie crust turn it into a calorie-dense dessert. Overindulging can disrupt your metabolic health. Nutritional Facts (per slice):

● Calories: 320
● Sugar: 25g
● Trans Fats: 0g
● Hydrogenated Fats: 2g ● Total Fat: 14g

 

 

5. Pecan Pie

Why It’s Unhealthy:
Pecan pie is one of the most calorie-dense Thanksgiving desserts due to the combination of corn syrup, sugar, and butter. The high sugar content can strain your pancreas and increase inflammation.
Nutritional Facts (per slice):

● Calories: 490
● Sugar: 45g
● Trans Fats: 0g
● Hydrogenated Fats: 3g ● Total Fat: 27g

 

 

6. Mashed Potatoes with Gravy

Why It’s Unhealthy:

White potatoes are high on the glycemic index, and adding butter, cream, and gravy makes this dish high in saturated fats and sodium. This can contribute to high blood pressure and weight gain.
Nutritional Facts (per serving, ~1 cup with gravy):

● Calories: 300
● Sugar: 3g
● Trans Fats: 0g
● Hydrogenated Fats: 1.5g ● Sodium: 600mg

 

 

7. Dinner Rolls

Why It’s Unhealthy:
White flour rolls lack fiber and are quickly broken down into sugar by the body, leading to blood sugar spikes. Adding butter increases the calorie and fat content. Nutritional Facts (per roll with butter):

● Calories: 160
● Sugar: 2g
● Trans Fats: 0g
● Hydrogenated Fats: 1g ● Sodium: 210mg

 

 

8. Cranberry Sauce (Canned)

Why It’s Unhealthy:
Canned cranberry sauce is often loaded with high-fructose corn syrup, making it a sugar-heavy side dish. The added sugar can lead to insulin spikes and inflammation.
Nutritional Facts (per serving, ~1/4 cup):

● Calories: 110
● Sugar: 22g
● Trans Fats: 0g
● Hydrogenated Fats: 0g ● Sodium: 10mg

 

 

9. Macaroni and Cheese

Why It’s Unhealthy:
This rich dish is loaded with processed cheese, butter, and refined pasta. The combination of unhealthy fats and carbs can disrupt your gut health and contribute to weight gain.
Nutritional Facts (per serving, ~1 cup):

● Calories: 310
● Sugar: 5g
● Trans Fats: 0.5g

● Hydrogenated Fats: 3g ● Sodium: 720mg

 

10. Sweetened Beverages (Punch or Sodas)

Why It’s Unhealthy:
Sugary drinks are a common addition to Thanksgiving meals. The high sugar content provides empty calories, which can lead to weight gain and increased risk of type 2 diabetes.
Nutritional Facts (per serving, ~1 cup):

● Calories: 150
● Sugar: 39g
● Trans Fats: 0g
● Hydrogenated Fats: 0g ● Sodium: 10mg

A Healthier Perspective

Rather than avoiding these dishes entirely, consider healthier swaps: ● Use unsweetened ingredients and spices to flavor dishes.
● Opt for whole grain bread in stuffing.
● Make pies with alternative sweeteners like stevia.

Being mindful of what you eat can help you enjoy Thanksgiving without sacrificing your health. Remember, moderation is key, and staying active after your meal is an excellent way to support digestion and overall wellness.
From my heart to yours, I wish you a blessed and healthful Thanksgiving!

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4 Signs Your Belly Fat is Causing Excessive Inflammation

When it comes to inflammation, many of us think of joint pain or sore muscles. But did you know that one of the most common sources of chronic inflammation may be hiding in plain sight? It’s belly fat. This type of fat—particularly the kind that surrounds your organs—isn’t just extra weight; it’s highly inflammatory and can significantly impact your health.

Belly Fat: Here’s Why It’s a Concern

Belly fat, also known as visceral fat, isn’t just an energy reserve. It’s metabolically active, releasing inflammatory molecules like cytokines that can spread inflammation throughout your body. Research shows that belly fat contributes to systemic inflammation, increasing the risk of chronic diseases such as heart disease, diabetes, and even some cancers.

Research Highlights:
Studies in The Journal of Clinical Investigation and Harvard Health confirm that high levels of visceral fat lead to metabolic disruptions and raise inflammatory markers, like C-reactive protein (CRP). This silent inflammation often goes unnoticed but may be at the root of various health issues.

Do You Have Inflammatory Belly Fat? Key Signs to Look For

If you’re wondering whether inflammation could be affecting you, here are some common indicators:

Waist Size: Men with waists over 40 inches and women over 35 inches are more likely to have high visceral fat levels.Low Energy and Fatigue: Chronic inflammation can drain your energy reserves, leaving you feeling sluggish and tired.Digestive Issues: Bloating, constipation, and discomfort are often tied to abdominal inflammation.Joint Pain: Even if you aren’t overweight, visceral fat’s inflammatory nature can aggravate joint pain or stiffness.Testing for Inflammation: The CRP Test

If you’re concerned about inflammation, a simple blood test called the CRP (C-reactive protein) test can help. High CRP levels are a key marker of inflammation and can signal an increased risk of inflammatory diseases linked to belly fat. Consider asking your healthcare provider about this test to better understand your inflammation levels.

Natural Ways to Combat Inflammatory Belly Fat

The good news is that there are effective, natural methods to help reduce both belly fat and inflammation. Here’s what I recommend:

Adopt a Low-Carb or Ketogenic Diet: Research supports low-carb and ketogenic diets such as the Keto Zone diet as effective strategies for reducing visceral fat. When you enter ketosis, your body burns fat for fuel, particularly targeting stubborn belly fat. This approach can improve insulin sensitivity and reduce inflammation at the same time.Incorporate Anti-Inflammatory Foods and Herbs: Nature offers powerful inflammation fighters. For example, turmeric contains curcumin, which is known for its anti-inflammatory effects, and ginger has gingerols that help soothe inflammation. Including these in your diet can help manage inflammation naturally.Eat Antioxidant-Rich Foods: Antioxidants neutralize free radicals, which are a source of inflammation. Foods like berries, leafy greens, and other colorful vegetables provide a range of antioxidants to combat oxidative stress and protect your cells.Maintain a Healthy pH Balance: While our bodies work to regulate pH naturally, a diet rich in alkaline-forming foods—such as vegetables, fruits, and certain supplements—can help support this balance, which may reduce inflammation and promote overall wellness.Exercise Regularly: Staying active is essential for reducing visceral fat. Aerobic activities, such as walking, running, or cycling, are particularly effective at targeting belly fat. Aim for at least 30 minutes of exercise most days to help manage both weight and inflammation.Prioritize Sleep and Manage Stress: Poor sleep and chronic stress increase cortisol, a hormone linked to belly fat storage. Practices like mindfulness, meditation, and relaxation techniques can reduce stress, improve sleep quality, and lower inflammation.Final Thoughts from Dr. Colbert

Belly fat is more than a cosmetic issue—it’s a source of inflammation that can harm your health. If you recognize any of the signs of inflammatory belly fat or have elevated CRP levels, consider adopting a lifestyle that supports reduced inflammation. By focusing on an anti-inflammatory diet, regular physical activity, and stress management, you can help protect your body from the damaging effects of inflammation and support long-term wellness.

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