Amy Myers's Blog, page 35

5 Healthiest Green Vegetables You Should be Eating Every Day

We all know organic, non-GMO fruits and vegetables — especially green fruits and vegetables — are good for us. Yet some are far better than others. Fortunately, many of our all-time favorites are packed with vitamins, minerals, fiber, and some even have protein. Not to mention, greens are very versatile and easy to incorporate into meals, snacks, and smoothies. 

First, what’s so bad about conventionally grown and GMO foods? Genetically modified organisms or GMOs, are plants and animals that have been created by combining DNA of different species in a way that could not occur in nature or by traditional cross-breeding. No knows for sure what effect that will have on us in the long term. 

What’s clear is that GMOs are bred to resist pesticides, which are used in ever greater amounts. Both GMOs and conventional produce are grown using a cocktail of chemicals including fungicides, herbicides, and pesticides. These eventually make their way into your body via what you eat. In fact, more than 90% of Americans have pesticide residue or its byproducts in their bodies, mostly as a result of the foods we eat.1

Because GMO foods currently don’t need to be labeled, you may not even know when you’re eating them. That’s why the best way to reduce the risks of ingesting pesticides is to buy organic, certified non-GMO fruits and vegetables.

Yet, organic produce has its drawbacks. It can be expensive, especially if you’re shopping for produce that’s out of season. Depending on where you live, it can be difficult to find at all. Because of the effort and expense involved in purchasing and cooking organic vegetables, I advocate focusing on the most nutrient-dense varieties. That’s what I did when I developed my Organic Greens powder!

So what are the best options? Are mustard greens, spinach, collard greens, Swiss chard, or dandelion greens the most beneficial, convenient, healthy, and delicious options? The answers may surprise you.

Today I’ll give you all the details about the top five healthiest green vegetables. Then, I’ll suggest a great way to incorporate more greens by using my Organic Greens for the best green smoothie recipes. It’s a key component of the smoothie I drink just about every morning!

5-Star Green Vegetables

These five greens can optimize your intake of essential vitamins and nutrients.

Kale

This leafy vegetable has a leg up with its hardy, green leaves. Unlike lettuce and spinach, kale is a cruciferous vegetable. Kale not only contains vitamins K, C, A and B6, and minerals including folate, fiber, and manganese, it also contains glucosinolates. 

Glucosinolates are sulfur-containing compounds. These are broken down into isothiocyanates and indole-3 carbinol when they’re chopped or chewed. Isothuocyanates and indole-3-carbinol support a healthy inflammatory process and help protect healthy cells from damage. 2 

So what’s a delicious way to get all the health benefits of kale? Well, you can eat raw kale salad of course, but there’s an even better way! Combine kale with a splash of olive oil and heat in a pan on the stovetop which complements the slightly bitter flavor. The heat and olive oil help break down fibers and make the nutrients more absorbable. 

When prepared properly, kale may even help balance cholesterol levels of LDL cholesterol in your body.

Broccoli Sprouts

Cruciferous vegetables continue to top the list with broccoli sprouts. This immature broccoli, harvested when it is just 3-4 days old, offers more vitamins than its fully grown counterpart. 

A 3-ounce serving of broccoli sprouts contains:

60% of the recommended daily intake of vitamin C 10% of recommended vitamin A 6% of recommended calcium4% of the recommended intake of iron3 2g of protein 4g of dietary fiber4

Broccoli sprouts join kale in containing glucosinolates. In this case, it’s sulforaphane. Sulforaphane can support your body in defending itsef from oxidative stress. It may also support a healthy digestive environment.5 

Another great reason to include broccoli sprouts in your diet is their slightly crunchy texture and spicy flavor. Broccoli sprouts take your salad from ordinary to a deliciously flavorful side dish. I recommend eating them raw as cooking deactivates the enzyme that converts glucosinolates to isothiocyanates. 

There is one downside to broccoli sprouts (even if you grow them at home) — they are fairly susceptible to E-coli. You MUST wash them thoroughly. If you ensure you’re properly cleaning them, broccoli sprouts are an excellent addition to your diet. The absolute safest way to incorporate them in your diet is through a supplement such as my Organic Greens.

Spinach

Cruciferous veggies aside, spinach is the go-to powerhouse leafy green. The most common spinach variation in grocery stores, both fresh and frozen, is flat or smooth-leaf spinach. Other common varieties include savoy and semi-savoy spinach, which both sport a more wrinkled and coarser leaf.6 

Spinach leaf greens contain ample amounts of nutrients including vitamins K, A, C, E, and B2. Spinach also has folate, calcium, potassium, manganese, zinc, fiber, and more. These nutrients are crucial for your body to function optimally. They support muscle mass, bone density, heart health, kidney function, and your body’s inflammatory response. 

Spinach is also known for its high protein content. It contains a whopping 3 grams of protein per 100 gram serving of spinach.7 That might not sound like much when you compare it to peanut butter, with 25 grams per 100-gram serving. Then again, who puts peanut butter in a salad? 

When you compare it to romaine lettuce’s less than half a gram, it stands up as a great choice. All that from a handful of leaves? Well, there are some caveats… 

The nutritional value of spinach changes based on how you prepare it. Many vitamins and minerals including vitamin C and folate are lost when spinach is cooked. On the other hand, cooked spinach provides higher levels of vitamin A and iron than when it’s eaten raw.8 Additionally, one cup of cooked spinach contains 839 mg of potassium and 4 grams of fiber.

Spirulina

Surprise! This nutritious algae isn’t just for pretty, turquoise smoothies (while those are a good way to eat it). Spirulina is, in fact, one of the most impressive greens you can add to your diet. Studies show that spirulina can help support regular immune functions and a healthy balance of histamines in your body.9 

However, I don’t expect most people will dig into a big bowl of spirulina. That’s why I included a certified organic powdered form in my Organic Greens. 

In its powdered form, 100 grams of spirulina contains exceptional values of vitamins, minerals, and protein. Powdered spirulina is 60-70% protein depending on where it was harvested! It’s full of vitamin A as beta carotene, vitamin K, and a range of B vitamins as well.10 With just one serving of spirulina, you can hit nearly 50% of the daily recommended intake of calcium for women.11

Including spirulina in your diet can help support healthy cholesterol levels.12 Spirulina can also support the activation of antioxidant enzymes and the breakdown of important lipids. It can also increase the activity of cells that protect against oxidative damage.13 Now that you’re with me in your appreciation for algae, let’s move on to spirulina’s freshwater friend.

Chlorella

This freshwater algae is packed with incredible amounts of nutrients including protein, vitamins, minerals, and a large number of antioxidant polysaccharides. These are known to support many internal processes including the immune system and inflammation modulation.14 

With these benefits, it’s no surprise that chlorella can help promote detoxification in the body.15 Studies even show that a daily dose of chlorella can promote a healthy blood pressure and serum cholesterol levels. Chlorella may also support wound healing and enhance immune functions.16,17

A single ounce of chlorella contains:

Protein—16gVitamin A—287% RDAVitamin B2—71% RDAVitamin B3—33% RDAIron—202% RDAMagnesium—22% >RDAZinc—133% RDA

Despite these impressive numbers, depending on how the chlorella crop is harvested, levels of these nutrients can vary. It’s best to find a reliable source of chlorella to ensure you’re getting the best nutrients. It’s also important to note that a daily one-ounce of chlorella is expensive. It’s way more convenient to find a greens powder like my Organic Greens that includes chlorella!

What’s the Best Way to Get All Your Greens?

I encourage you to include all colors of fruits and vegetables in your diet. However, I understand they are not always timely or appetizing options. Luckily, you can reap the health benefits from these five critical greens without the hassle of cooking. 

My Organic Greens powder is a nutritional powerhouse!  It makes it easy for you to add certified organic, plant-based nutrients to your diet. I get a jump start on my veggie intake for the day by starting my morning with an Organic Greens smoothie!

Add Organic Greens to your favorite green drink recipe with frozen fruit and protein powder. For an extra nutrient blast, pop in some red fruits and vegetables such as apples or beets. When you purchase Organic Greens, I even include a free eBook with lots of tasty recipes that makes it easy to try a new beverage every day!  

An organic green juice is a great way to get amazing nutrients from green leafy vegetables. With these five veggies in your diet, you can make some giant leaps on your journey to optimal health and wellness.

The post 5 Healthiest Green Vegetables You Should be Eating Every Day appeared first on Amy Myers MD.

The Health Effects of Wildfire Smoke

The world has been watching the news about the brush fires in Australia for weeks and hoping for rain to put an end to the infernos. My family and I had the privilege of visiting that beautiful country in April, 2018. Our hearts go out to everyone living in or near the fires. 

Fortunately, help is pouring in from all corners of the globe. Together with your help, I was able to participate by donating $10,000.00 to Zoos Victoria to help save Australia’s wildlife endangered by the raging brushfires there. 

The fact is, this is not an event isolated to a far corner of the planet. This is a global issue and a growing problem for a variety of reasons I’ll get into in just a moment. 

Thankfully, there are concrete actions we can take to protect ourselves from the health effects on our bodies that can result from the smoke of forest fires. I’ll share those with you here. I’ll also discuss the impact of the fires globally and what we can do for the health of our planet as well.

Why Are There So Many Forest Fires?

Recently, there have been massive fires in California, Russia, the Amazon rainforest, and now in Australia which has lost at least 12 million acres of bushland since September. In fact, forest fires are becoming more common — as well as larger — because of changes to our climate. 

Two-thirds of the 1.4-degree average increase in global temperature that has happened since 1880 occurred since 1975.1 While that may not seem like a big increase, in many parts of the world, that increase results in less rain and much less snow. In turn, that means less snowmelt in spring to keep forests wet during the summer. Soil dries out earlier and stays dry longer. 

This has a negative impact in several ways. Mature plants die off and new ones fail to grow. Insects such as bark beetles and mountain pine beetles thrive in the warmer, drier climates. They kill millions of trees that then become kindling for wildfires. 

These forest fires can start by simple human error like a stray spark or ember. They are often the result of lightning strikes though, and unfortunately even arson. Under certain conditions, scientists theorize forest fires may even result from the electromagnetic frequencies generated by 5G.

What is Smoke?

This may seem like an odd question, yet it’s something many of us haven’t ever really thought about. What we see as smoke is really a mixture of particulate matter and chemicals that are produced by the incomplete burning of carbon-containing materials. All living matter on Earth contains carbon. All smoke contains carbon monoxide, carbon dioxide, and particulate matter, called PM or soot.

Additionally, smoke can contain many different toxic chemicals including aldehydes, acid gases, sulfur dioxide, nitrogen oxides, polycyclic aromatic hydrocarbons (PAHs), benzene, toluene, styrene, metals, and dioxins. I discuss these toxins more in this article. Wildfires can have any of these chemicals if they burn manufactured materials including homes and cars, which even fires in rural areas generally do.

What is the Health Impact of Fire and Smoke?

Depending on the extent of the fire, wildfire smoke can persist for weeks or months and have immediate and long-term impacts on air quality and our health. Of course, there is also the stress of dealing with a frightening and dangerous situation which can impact mental and physical health immediately and over time.

Additionally, two major agents in smoke can cause health problems. Those are carbon monoxide and small particulate matter. Inhaling carbon monoxide decreases the body’s oxygen supply. In low exposures, this can cause headaches, reduce alertness, and aggravates the heart condition angina. In higher concentrations, it can be fatal.

Very small particulate matter of 2.5 microns or less (as a comparison, 25,400 microns equal an inch) can travel deeply into your lungs. Individually, these particles are too small to be visible to the naked eye, however together they are what we see as smoke. 

Once in the lungs, they cause respiratory irritation and shortness of breath. These fine particles can also make asthma, and heart and lung diseases worse. Symptoms such as coughing, wheezing, difficulty breathing, and chest tightness due to decreased lung function can persist.

One small study found that exposure to high levels of tiny particulate matter impairs the immune system of children. Stanford University researchers found changes in a gene involved in the development and function of T cells, an important component of the immune system. The alteration made the gene less capable of producing T regulatory cells. The same children also had significantly fewer Th1 cells, another component of the immune response, when compared with unexposed kids.2

Scientists also studied monkeys who had been exposed to smoke when a forest fire broke out near a lab where they lived. Those monkeys experienced similar genetic changes to the ones in children in the Stanford study. Further research on the monkeys showed this genetic effect could even be passed down to offspring.

Finally, researchers think that smoke, by provoking oxidative stress, may contribute to the autoimmune disease lupus by dysregulating DNA methylation. Additionally, because smoke alters the lung environment, it can facilitate infections that lead to autoimmune conditions.3 I personally saw the effects toxins can have on autoimmunity with patients in my clinic.

What to Do To Protect Yourself

There are, fortunately, steps you can take to reduce exposure and protect and support your body. First and foremost, if you are ordered to evacuate by emergency officials, do not delay! Every moment matters. With that said, preventing exposure to toxins overall is the best option.

Leave the area if at all possible or go to a clean air shelter if one is available.If those are not options, stay indoors with windows closed and air conditioner on. Filter the air inside your home with a portable air filter. With a high efficiency filter, these devices can reduce indoor particulate concentrations by as much as 85%. High efficiency (HEPA) filters can also be purchased for central heating and cooling units, reducing indoor-air particulate matter by as much as 95%.4 When you venture outside, protect your lungs by wearing a HEPA filter or dust mask. Don’t increase particulate matter in the indoor air by lighting candles, smoking, or vacuuming. Stay hydrated with filtered water, particularly if your water comes from a municipal water source with outdoor water storage where particles may settle, rather than a private well that pumps underground water. Filters can be whole-house (this is the ideal option), attached to the kitchen sink, or incorporated in pitchers that you fill from the tap.Avoid exertion that leads to heavy breathing, particularly outdoors. Try these comforting solutions:Red, Itchy Eyes — Use cold water compresses and homeopathic eye drops that include extracts of eyebright, pasque flower, and sabadilla lily. Headache — Try a tincture of natrum Arsenicum, a long-standing homeopathic remedy for headaches, especially those stemming from smoke inhalation or general air pollution. Warm compresses or heating pads applied to the back of the neck can help ease tension headaches from stress.Sinusitis — Use a saline mist or spray to flush out nasal passages.Sore Throat — Supplement with Leaky Gut Revive®. The marshmallow root and slippery elm in this formula maximize mucus membrane health. Sucking slippery elm lozenges can also lend relief.Detoxify your Body — I cannot stress enough how important this is, especially for those exposed over the longer term.Clear toxins with Coconut Charcoal. My coconut charcoal is ground to a fine powder with maximum surface area and a negative electric charge to bind with and move toxins out of your body.Detox with Glutathione. This, your body’s most efficient free radical scavenger, is rapidly depleted when you’re under a heavy toxic burden. Supplementing will boost levels to help your body naturally detoxify.If available, use an infrared sauna to eliminate toxins through the skin by sweating. Your skin is your largest organ and sweating is one of the most efficient ways to detox.Consider hyperbaric oxygen therapy, which involves breathing pure oxygen in a controlled environment. A small study has shown this to be useful in treating smoke inhalation.5



What is the Impact on Our Planet?

I talked a bit about how the changing climate has impacted forest fires. Did you know that forest fires, in turn, are impacting the health of our planet as a whole? Evidence is showing that fires as massive as the one in Australia can impact the weather far from the site. 

The heat from a fire this size rises and creates instability in the atmosphere and can generate pyrocumulonimbus clouds. These clouds don’t generate much-needed rain. Instead, they can generate lightning, causing fires in new regions or even, in some cases, tornados.  

A recent study found that the smoke from wildfires in Russia reduced the amount of incoming solar radiation over much of Eastern Europe. Sunlight just couldn’t get through the dense smoke cloud. This resulted in cooler temperatures on the ground. The smoke and haze causes cooling at the surface, yet dark spots in the column of air may actually absorb solar energy, which warms that part of the atmosphere, creating instability.

Another study showed that towering smoke-laden clouds can penetrate into the stratosphere.6 Using the 2017 fires in the Pacific Northwest, researches found from modeling studies that the smoke can linger in the stratosphere up to five months. It can actually create warming at the top of the atmosphere because it contains soot which absorbs solar radiation. 

According to NASA, once in the stratosphere 10 miles above the earth, the smoke can travel thousands of miles from its source. This affects the atmosphere globally. In fact, by January 8 the smoke had traveled to Argentina, causing hazy skies over that country.7

Finally, fires — particularly those in fragile or unique environments such as Australia which has been in a drought for quite some time, or the Amazon — not only destroy habitats, they may also wipe out individual species. And because everything on our planet is interdependent, the loss of one species can have a ripple effect everywhere.

How Can I Make a Difference?

Carbon dioxide is the climate’s worst enemy. It’s released when oil, coal, and other fossil fuels are burned for energy — the energy we use to power our homes, cars, and electronics. It may not be glamorous, however reducing our carbon footprint is the most critical thing we can do to stop climate change.

Donate
Give to the organization of your choice to help support the environment and to promote climate change awareness. Some options include:Wildlife Conservation NetworkSierra ClubOcean Conservancy
Speak up
Make sure your state and local representatives know that climate change is important to you. You can directly email every senator by following this link and searching each name. Mailing addresses in their home states and their Washington offices, as well as their telephone numbers, can also be found there.
Vote
We in America are fortunate to live in a democracy, and many of our friends around the globe enjoy the same privilege. Here’s a list of elections around the world this year. Here at home, not only we will be going to the polls in 2020 to pick the next president, all the seats in the House and 34 of 100 Senate seats will be up for grabs. Also, at least 11 states and two territories will hold gubernatorial elections. Please research your candidate’s position on climate change and use your vote wisely for the health of our planet. 
Power your home with renewable energy
Many utilities now list other ways to support renewable sources on their monthly statements and websites.
Weatherize
Make your space more energy efficient by sealing drafts and ensuring it’s adequately insulated. Heating and cooling require a lot of energy.
Replace older appliances with energy-efficient models
Since they were first implemented nationally in 1987, efficiency standards for appliances have kept 2.3 billion tons of carbon dioxide out of the air.
Pull the plug
Many electronic devices, especially smart devices, use energy even when they’re not charging. Don’t leave fully charged devices plugged into your home’s outlets, unplug rarely used devices or plug them into power strips and timers, and adjust your computers and monitors to automatically power down to the lowest power mode when not in use.
Build with green materials
If you’re building a home, remodeling, or adding an addition, use sustainable building materials. For the most part, this means skipping wood as much of the lumber for building comes from clear-cut forests.
Reduce water waste
If just one out of every 100 American homes was retrofitted with water-efficient fixtures, about 100 million kilowatt-hours of electricity per year generated by power plants would be saved — avoiding 80,000 tons of global warming pollution.8 There are smaller things you can do too, including turning off the water while brushing your teeth. The city manager of Oslo, Norway, where water shortages are surprisingly common, suggests peeing in the shower to conserve water.9 Even a low-volume toilet uses about 1.5 gallons per flush.
Eat the food you buy
Approximately 10 percent of U.S. energy use goes into growing, processing, packaging, and shipping food—about 40 percent of which just winds up in the landfill.
Choose grass-fed meats
Despite what many people think, grass-fed and finished meats actually help the environment. Not only do they restore soil microbial diversity, they make land more resilient to flooding and drought. They require a large amount of grassland and because grasses trap atmospheric carbon dioxide, grass-fed animals can also help fight climate change.
Reduce, Reuse, Recycle
Scientists estimate that in the US alone, the extraction and transportation of the fossil fuels needed to feed our plastic habit emits 12.5 to 13.5 million metric tons of carbon dioxide annually.10 Anything we do to reduce our reliance on plastics, including using glass and skipping plastic shopping bags will help.
Plant trees
Without even converting existing farmland or urban areas, scientists have determined that existing ecosystems could support nearly an additional billion hectares of continuous forest. That’s an increase of 25%. This has the potential to offset more than 200 gigatons of carbon.11 Everyone can participate in this effort by planting trees themselves or contributing to charities like earthday.org’s Canopy Project, or onetreeplanted.org.
Maintain your car
If all Americans kept their tires properly inflated, we could save 1.2 billion gallons of gas each year. A simple tune-up can boost miles per gallon anywhere from 4 percent to 40 percent, and a new air filter can get you a 10 percent boost.
Rethink Transportation
Walk or ride bikes if you can. If not, map your trips so that you accomplish all your tasks in one journey. Less frequent flying can make a big difference, too. If it’s possible to take a train instead of a plane, opt for that.



Together We Really Can Make a Difference

It’s not just governments and industry that can make an impact. There are more than 7 billion of us on this planet. If we all take small steps it adds up to big changes in our environment, in our personal health, and in public health. Take care of yourself and our planet; be safe and make a difference.

The post The Health Effects of Wildfire Smoke appeared first on Amy Myers MD.

Cajun Shrimp and Sausage Pasta

This decadent Cajun Shrimp and Sausage Pasta is a delicious and fun taste of New Orleans that you can add to your weeknight menu without a trip down south. Although it’s a healthy, real food recipe, no flavor is sacrificed. Trust me — I spent a lot of time in New Orleans, and the traditional flavors are near and dear to my heart. This recipe is easy, tasty, and AIP-compliant. It’s a healthy, Southern comfort dish that’s perfect for any occasion.

What Makes This Cajun Shrimp and Sausage Pasta Healthy?

This version of Cajun Shrimp and Sausage Pasta is an AIP and Paleo, healthified spin on a Southern classic. I’ve swapped out some of the ingredients to make this a dish you’ll never feel guilty for eating. Here are some of the healthy swaps and tasty ingredients:

Squash or Gluten-Free Pasta

This recipe calls for gluten-free pasta replacements instead of traditional pasta. However, I prefer to use zucchini noodles or spaghetti squash (as pictured in the recipe photos). I love that “zoodles” or spaghetti squash provide an extra serving of vegetables in my diet, as well as tons of fiber, vitamins, and other nutrients. 

If grains or legumes have a place in your diet, you can use gluten-free pasta such as brown rice pasta or chickpea pasta. If you’re eliminating grains or limiting carbohydrates, then definitely stick to zucchini noodles or spaghetti squash!

Shrimp

Shrimp is a lean protein that is both delicious and healthy. I recommend using wild-caught shrimp for the best taste and nutritional value. Shrimp contains high amounts of selenium and iodine, nutrients that aren’t widely available in other foods. This shellfish also has an optimal omega-3 to omega-6 fatty acid profile as well as antioxidants.

Cajun Seasoning

Don’t underestimate the value of herbs and spices! Seasonings such as thyme and oregano provide nutrients including Vitamins C, K, and A, iron, and copper. Garlic and onion powder provide flavor in addition to supporting a healthy immune system.

How to Make Cajun Shrimp and Sausage Pasta

This is an easy recipe that comes together in about 30 minutes depending on the type of pasta you use. If you want to use spaghetti squash or zucchini noodles, you can save time by prepping your veggie-noodles ahead of time and reheating them when you’re ready to make your meal. If you’re using gluten-free pasta, you’ll just need to boil the noodles while you prepare the rest of the dish.

It’s also helpful to get your vegetables and seasoning ready beforehand so that they’re ready to go! You can always prepare enough Cajun seasoning to have some on hand for whenever you want to add some extra flavor to other meals.

When your pasta is reheating or cooking, heat one tablespoon of olive oil in a pan over medium heat. Cook your onions for about 6 minutes or until translucent, and season with one teaspoon of Cajun seasoning. Add the celery and carrot and cook for another 6 minutes or so until softened.

Now, add your sausage and cook for about 3 minutes, until lightly browned. Add your shrimp, garlic, and the remaining seasoning and cook for another 3 minutes until the shrimp are opaque.

Now it’s time to prepare your sauce. Combine the coconut cream, remaining olive oil, salt, and pepper in a saucepan over medium heat until the sauce has thickened. Stir in nutritional yeast. Then you’ll add your sauce to the shrimp and sausage mixture and stir to combine it with the sauce.

Top your pasta with the shrimp and sausage mixture and sprinkle with fresh parsley for garnish.

How Long Will Cajun Shrimp and Sausage Pasta Keep?

In the refrigerator, this Cajun Shrimp and Sausage Pasta will last for 3-4 days in an airtight container. Reheat this dish by warming completely through in a saucepan set over medium heat. You may need to add a splash of coconut milk or cream to thin the sauce out again and prevent it from becoming too dry.

I don’t recommend freezing this Cajun Shrimp and Sausage Pasta because the texture may change. If you choose to freeze this dish, it’s best to use gluten-free pasta instead of veggie noodles as they will retain a better texture. Alternatively, you can choose to freeze the shrimp and sausage component in the sauce and easily cook a new batch of pasta when you’re ready to serve.

Cajun Shrimp and Sausage Pasta






Course

Main Dish


Protocol

Autoimmune Solution (AIP), Candida Breakthrough®, Elimination Diet, Paleo, Thyroid Connection




Servings

4

Ingredients

3 Tbsp olive oil divided2 tsp Cajun seasoning (AIP recipe below)1/2 cup yellow onion minced1/2 cup celery diced1/2 cup carrot diced8 oz AIP compliant sausage cut into slices1 lb large shrimp peeled and deveined 2-3 cloves garlic10 oz gluten-free pasta choice (i.e. spaghetti squash, zucchini noodles, chickpea pasta, etc)1 cup coconut cream2 Tbsp nutritional yeast (optional)2 Tbsp chopped parsley for garnishAIP Cajun Seasoning Blend1 Tbsp garlic powder1 Tbsp horseradish powder (for heat and spice)1 Tbsp salt1/2 Tbsp ground black pepper1/2 Tbsp dried thyme1/2 Tbsp onion powder1/2 Tbsp dried oregano

Servings:

Units:
MetricUS Imperial

Instructions

Start by preparing your noodles. Depending on the type of noodle you choose and the method you’d like to cook it with, give yourself between 10-30 minutes to prepare them (the rest of the dish will take about 20-22 minutes, so plan accordingly). Use the oven or stovetop to soften zucchini noodles. Use an instant pot or oven to bake spaghetti squash. Or boil water for gluten free pasta. While pasta is cooking, you’ll prepare the ingredients for your dish. Melt 1 tablespoon of olive oil in a large pan over medium heat.Add the onions and cook for 6 minutes or until translucent. Season with 1 teaspoon of the Cajun seasoning. Add carrots and celery and cook for another 6 minutes or until softened. Add the sausage to the pan and cook for 3 minutes.Add the shrimp to the pan with the remaining teaspoon of Cajun seasoning and minced garlic cloves. Cook for 2-3 minutes or until pink and opaque.In a separate, medium-sized pot, combine the coconut cream, remaining olive oil, salt, and pepper. Cook for 3-4 minutes over medium-high heat or until sauce begins to thicken. Stir in nutritional yeast.Add sauce to shrimp and sausage mixture and stir to combine. Transfer pasta onto plates and ladle shrimp and sausage mixture on top of the pasta and sprinkle with fresh parsley to garnish.

This decadent Cajun Shrimp and Sausage Pasta is a delicious and fun taste of New Orleans that you can add to your weeknight menu without a trip down south. Although it’s a healthy, real food recipe, no flavor is sacrificed. Trust me — I spent a lot of time in New Orleans, and the traditional flavors are near and dear to my heart. This recipe is easy, tasty, and AIP-compliant. It’s a healthy, Southern comfort dish that’s perfect for any occasion.

What Makes This Cajun Shrimp and Sausage Pasta Healthy?

This version of Cajun Shrimp and Sausage Pasta is an AIP and Paleo, healthified spin on a Southern classic. I’ve swapped out some of the ingredients to make this a dish you’ll never feel guilty for eating. Here are some of the healthy swaps and tasty ingredients:

Squash or Gluten-Free Pasta

This recipe calls for gluten-free pasta replacements instead of traditional pasta. However, I prefer to use zucchini noodles or spaghetti squash (as pictured in the recipe photos). I love that “zoodles” or spaghetti squash provide an extra serving of vegetables in my diet, as well as tons of fiber, vitamins, and other nutrients. 

If grains or legumes have a place in your diet, you can use gluten-free pasta such as brown rice pasta or chickpea pasta. If you’re eliminating grains or limiting carbohydrates, then definitely stick to zucchini noodles or spaghetti squash!

Shrimp

Shrimp is a lean protein that is both delicious and healthy. I recommend using wild-caught shrimp for the best taste and nutritional value. Shrimp contains high amounts of selenium and iodine, nutrients that aren’t widely available in other foods. This shellfish also has an optimal omega-3 to omega-6 fatty acid profile as well as antioxidants.

Cajun Seasoning

Don’t underestimate the value of herbs and spices! Seasonings such as thyme and oregano provide nutrients including Vitamins C, K, and A, iron, and copper. Garlic and onion powder provide flavor in addition to supporting a healthy immune system.

How to Make Cajun Shrimp and Sausage Pasta

This is an easy recipe that comes together in about 30 minutes depending on the type of pasta you use. If you want to use spaghetti squash or zucchini noodles, you can save time by prepping your veggie-noodles ahead of time and reheating them when you’re ready to make your meal. If you’re using gluten-free pasta, you’ll just need to boil the noodles while you prepare the rest of the dish.

It’s also helpful to get your vegetables and seasoning ready beforehand so that they’re ready to go! You can always prepare enough Cajun seasoning to have some on hand for whenever you want to add some extra flavor to other meals.

When your pasta is reheating or cooking, heat one tablespoon of olive oil in a pan over medium heat. Cook your onions for about 6 minutes or until translucent, and season with one teaspoon of Cajun seasoning. Add the celery and carrot and cook for another 6 minutes or so until softened.

Now, add your sausage and cook for about 3 minutes, until lightly browned. Add your shrimp, garlic, and the remaining seasoning and cook for another 3 minutes until the shrimp are opaque.

Now it’s time to prepare your sauce. Combine the coconut cream, remaining olive oil, salt, and pepper in a saucepan over medium heat until the sauce has thickened. Stir in nutritional yeast. Then you’ll add your sauce to the shrimp and sausage mixture and stir to combine it with the sauce.

Top your pasta with the shrimp and sausage mixture and sprinkle with fresh parsley for garnish.

How Long Will Cajun Shrimp and Sausage Pasta Keep?

In the refrigerator, this Cajun Shrimp and Sausage Pasta will last for 3-4 days in an airtight container. Reheat this dish by warming completely through in a saucepan set over medium heat. You may need to add a splash of coconut milk or cream to thin the sauce out again and prevent it from becoming too dry.

I don’t recommend freezing this Cajun Shrimp and Sausage Pasta because the texture may change. If you choose to freeze this dish, it’s best to use gluten-free pasta instead of veggie noodles as they will retain a better texture. Alternatively, you can choose to freeze the shrimp and sausage component in the sauce and easily cook a new batch of pasta when you’re ready to serve.

",
"image": "https://www.amymyersmd.com/wp-content...",
"recipeIngredient": [
"3 Tbsp olive oil", "2 tsp Cajun seasoning", "1/2 cup yellow onion", "1/2 cup celery", "1/2 cup carrot", "8 oz AIP compliant sausage", "1 lb large shrimp", "2-3 cloves garlic", "10 oz gluten-free pasta choice", "1 cup coconut cream", "2 Tbsp nutritional yeast", "2 Tbsp chopped parsley", "1 Tbsp garlic powder", "1 Tbsp horseradish powder", "1 Tbsp salt", "1/2 Tbsp ground black pepper", "1/2 Tbsp dried thyme", "1/2 Tbsp onion powder", "1/2 Tbsp dried oregano" ],
"name": "Cajun Shrimp and Sausage Pasta",
"prepTime": " ",
"recipeInstructions": "
Start by preparing your noodles. Depending on the type of noodle you choose and the method you’d like to cook it with, give yourself between 10-30 minutes to prepare them (the rest of the dish will take about 20-22 minutes, so plan accordingly). Use the oven or stovetop to soften zucchini noodles. Use an instant pot or oven to bake spaghetti squash. Or boil water for gluten free pasta. While pasta is cooking, you’ll prepare the ingredients for your dish. Melt 1 tablespoon of olive oil in a large pan over medium heat.Add the onions and cook for 6 minutes or until translucent. Season with 1 teaspoon of the Cajun seasoning. Add carrots and celery and cook for another 6 minutes or until softened. Add the sausage to the pan and cook for 3 minutes.Add the shrimp to the pan with the remaining teaspoon of Cajun seasoning and minced garlic cloves. Cook for 2-3 minutes or until pink and opaque.In a separate, medium-sized pot, combine the coconut cream, remaining olive oil, salt, and pepper. Cook for 3-4 minutes over medium-high heat or until sauce begins to thicken. Stir in nutritional yeast.Add sauce to shrimp and sausage mixture and stir to combine. Transfer pasta onto plates and ladle shrimp and sausage mixture on top of the pasta and sprinkle with fresh parsley to garnish.
",
"recipeYield": "4 "
}

The post Cajun Shrimp and Sausage Pasta appeared first on Amy Myers MD.

What is MCT Oil, and Why Is It Good for My Gut?

MCT, or medium-chain triglyceride, is usually derived from coconut oil and includes fatty acids that can have beneficial effects on your gut health. What?! Fat and acid are good your gut? In a word, yes! Let me explain the many benefits of MCT oil that have led me to create my own version of it for the first time.

MCTs are a hot topic in the health and wellness industry. That’s due to the positive ways they can assist in weight management, boosting energy, regulating digestion, improving gut health, and more. You might be thinking, “Those sound similar to what I’ve heard about coconut oil.” You wouldn’t be wrong — they do share some qualities. 

The medium-chain fatty acids in MCT oil are isolated and extracted from coconut oil’s long-chain fatty acids. Despite coming from these longer-chain fatty acids, MCT oil’s shorter chemical structure can benefit your gut health in amazing ways that coconut oil can’t! 

In this article, I’ll explain what  MCT oil is and how it could benefit your health. I’ll also address some common questions about MCT oil so that you can decide whether or not this special composition of healthy fatty acids is right for you.

What is MCT Oil?

MCT stands for medium-chain triglycerides, which are partially man-made fats with carbon atoms arranged by chemical structure.1 Those carbon atoms make up the medium-chain fatty acids C8, or capric acid, and C10, or caprylic acid that I included in my MCT oil. I know that might seem complicated so let me break that down for you.

These medium-chain fatty acids (MCFAs) may support your gut and promote overall wellness because of their shorter chemical structure. That’s because they’re digested differently than long-chain fatty acids (LCFAs) that have a carbon atom number higher than 12. LCFAs, including palmitic and stearic acids, are found in fatty cuts of meat, cheese, butter, and other dairy products. 

There are also short-chain fatty acids (SCFAs.) These are absorbed directly into your bloodstream and are produced when your body ferments dietary fiber. SCFAs and MCFAs are absorbed quickly for fast metabolization and energy. LCFAs are coated with cholesterol and protein in a much longer digestive process. 

Your body generally produces SCFAs through the digestion of vegetables. MCFAs need to be obtained directly from the source. The concentrated MCFAs in MCT oil are made for optimal lipid absorption. That’s because the shorter the chemical structure, the quicker your body absorbs the fatty acid. 

Note that while MCT is manufactured, it’s very different from the manmade trans fats, which have no health benefits. And although many healthcare professionals in the past have advocated replacing saturated fat from sources of protein like red meat with monounsaturated fat, more recent research indicates that both have a place in a healthy diet.2

MCTs and Your Weight

The impact that MCT oil has on body weight varies depending on the diet and dosage, and your intention. This means that whether you are hoping to lose weight, maintain weight, or gain weight, MCT oil could help you reach your goals.

Weight Loss

Consuming healthy fats increases satiety so that you feel fuller faster, and stay full longer. Because of their rapid metabolism in the liver, medium-chain fatty acids like the ones found in MCT oil may not contribute to fat accumulation as much as other dietary fatty acids.3 However, they still have the same satiating effect. 

In addition, this rapid metabolism increases thermogenesis. This is the process that generates body heat directly from fat. And the good news is that this may stimulate fat loss.

Weight Gain

MCT oil may also be of interest for those with diseases that result in malabsorption,4 such as celiac disease and other intestinal disorders. Once again, the special way that MCT oil bypasses a large part of the digestive process comes to the rescue. The medium-chain fatty acids are absorbed directly into what is called the “portal vein,” which transports blood to the liver from various organs. 

This may help your body obtain nutrients that would otherwise be lost during the digestive process. When your body is able to properly obtain the nutrients it needs from food, oils, and other sources, it is also better able to absorb the calories (or energy) needed to maintain a healthy weight.

MCTs and Gut Health

MCT oil covers a lot of ground when it comes to gut health. Dietary fats stimulate digestion more than carbohydrates and lead to greater contractions in the gut.5 This promotes movement in your digestive tract. In fact, if you’re not careful, it could produce more movement than you’d like.

Further, the way that they are processed in the body may improve the gut microbiome and gut lining permeability so that they can increase metabolic function.6 However, that’s not where MCT oil’s impact on gut health ends.

Supports Antimicrobial Activity

Caprylic acid (C10) is known for its immune-supporting effects. This is due in part to the way it impacts the gut microbiome. Medium-chain fatty acids such as caprylic acid can create an inhospitable environment for bacteria or directly impact the growth of bad bacteria.7 

Although there are still studies being conducted on the antibacterial and antimicrobial effects of medium-chain fatty acids, we do know that caprylic acid is beneficial in reducing bacterial overgrowth in the gut that could lead to Candida overgrowth.

Fat Absorption

Medium-chain fatty acids such as the ones in MCT oil may be one of the few options for optimal fat absorption in people who are unable to absorb fatty acids from other sources including unrefined coconut oil.8 Our bodies need fat to function, and a lack of it may lead to digestive discomfort, poor nutrient absorption, hormone imbalances, and, in extreme cases, malnutrition.

Hormone Balance

One of the most important functions of fats in the body is their role in creating hormones. Adipose tissue, otherwise known as the dreaded body fat, is actually vital to hormone production. It contains numerous cells that are able to produce hormones in response to signals from the rest of the organs in the body. Adipose tissue is important in the regulation of glucose, cholesterol, and the metabolism of sex hormones.9 

When your body does not have enough fat cells, your risk of insulin resistance, high blood pressure, high cholesterol, and blood clots increases. Yes, these are the same symptoms associated with having too many fat cells! This is another reason why balance in the body is so crucial to overall health, and why MCT oil could help. 

In addition to providing the necessary fat to produce a balanced amount of adipose tissue, the way that MCT oil supports a healthy gut microbiome with its swift digestive process and antimicrobial activity may also help balance these hormones. 

Are you seeing how all of these wonderful benefits tie together? With MCTs in your diet, you can support your body’s hormone production process to keep your mood stable. They may even help prevent hormonal disorders associated with mood.

Who Can Benefit From Using MCT Oil?

Many people can benefit from including MCT oil in their diet. Its concentrated amounts of C8 and C10 are easy for the body to absorb and convert into ketones. Thus, it supports energy production and optimal fat absorption for adipose tissue and hormone balance.

Leaky Gut and Autoimmunity

MCT oil possess qualities that can help optimize digestion and balance the environment of your gut flora, which will help prevent leaky gut and the symptoms of cramping, bloating, and constipation. For those concerned about weight loss while working to reverse symptoms of autoimmunity, MCT oil could be a useful nutritional measure to maintain a healthy gut and adipose tissue.

Medium-chain triglycerides also seem to impact the production of pro-inflammatory cytokines that are released by immune-helping T-cells. These often get out of balance in those with an autoimmune condition. MCT oil could support your body’s optimal inflammatory response, therefore helping to support your immune system.10 

The antimicrobial effect of MCT oil’s caprylic acid could have a great impact on a destructive overabundance of bacteria in the gut, as in the case of Candida overgrowth. Caprylic acid, a component of MCT oil, helps to prune back bacteria and keep a happy harmony of good bacteria in the gut.

A Keto-Friendly Ally

The keto diet has been a popular diet trend for some time, and MCT oil is a prominent supplement in this community of fat-burners. The goal of this very low-carb diet is to promote fat loss by encouraging the body to use its fat stores for energy instead of using glucose. This induces a state of ketosis.  

Ketosis is a metabolic process used to burn energy. When the body does not receive enough carbohydrates, it burns fat instead and produces what are called ketones. Ketones are a type of acid produced in the liver when the body does not have enough glucose to use as energy. Your liver then sends the ketones into your bloodstream for your body to use as fuel.11 

In some studies, MCT oil has been found to support ketone production in the body, as well as what is known as octanoate, a fatty acid that actually blocks the assembly of excess fat cells.12 This makes MCT oil a good choice for those following a ketogenic eating plan.

What are the Drawbacks?

So we’ve covered who MCT oil could benefit, but who would MCT oil negatively affect? There are concerns about the impact of saturated fats on cholesterol levels. The presence of lauric acid in some MCT oil blends could increase overall cholesterol levels (both HDL and LDL) over the long term. 

Despite many epidemiological studies on coconut oil, there are no definitive results connecting the fats in coconut oil and coronary heart disease.13 This can sometimes be attributed to the short-term nature of the studies, and whether refined coconut oil or the unrefined variety was examined. 

Additionally, the medium-chain fatty acid in question during these studies is always lauric acid. If you are concerned about increasing cholesterol levels, you can find MCT oils that do not contain C12. My MCT oil contains only C8 and C10. Of course, I always recommend discussing a supplement with your primary care physician to ensure that it is right for you.

So How Should You Use It?

First of all, start slow. I do not recommend throwing back MCT oil by the capful. The same qualities that make it a great supplement for digestion could also lead to digestive discomfort if it is consumed in excess, leading to cramping, bloating, and diarrhea. I recommend starting with just 2 teaspoons a day, and working your way up from there to avoid uncomfortable side effects. 

While I advocate staying away from caffeine, many of the patients I saw in my clinic began their day with a cup of decaf coffee. Many blend in tablespoons of coconut oil for a rich, smooth beverage. However, adding in MCT oil gives the same rich texture along with the added benefits. My MCT oil, a flavorless liquid, mixes easily in warm or cool beverages, baking mixes, soups, and salad dressings, so it’s easy to incorporate into your diet.

The C8 fatty acid is extracted from the oil of coconuts and palm fruit, and the concentrated formula will help create an environment in the gut that is perfect for beneficial probiotic bacteria. It will not get you into ketosis, but it will support a healthy, functioning gut barrier to protect from the development of leaky gut and keep your immune system in top condition. 

Whatever you decide, you have the opportunity to take your health into your own hands and use supplements such as my new MCT oil to promote overall wellness and vitality!

The post What is MCT Oil, and Why Is It Good for My Gut? appeared first on Amy Myers MD.

9 Facts About 5G You Need To Know

We hear talk of the new “5G” broadcast all over the media. It seems like something wonderful that we should all be elated about. New promises of how 5G coverage is going to improve our lives — how we work, play, and learn — pop up nearly every day. And while many of those ideas are really exciting, a large body of scientific research is showing we should be cautious.

As I stated in a previous article, electromagnetic frequency (EMF) and electromagnetic radiation (EMR) have been linked to multiple health issues. The increase in occurrence of these health issues coincides with the spread of WiFi globally. 

5G is the 5th generation of cellular technology being rolled out on a global scale. It will carry data at speeds of 10 to 100 times faster than the current network. It operates as a wireless area network, enabling many more devices connectivity at the same time due to the higher data transfer speed. 

It was first launched in the US as a limited rollout in the second half of 2018 and expanded in 2019. It is planned to be widely available in 2020.1 It is currently available in about two dozen US cities, and will be spreading quickly to more.2

In this article, I’ll shed light on nine important facts about 5G. All these effects are present within the acceptable limit of electromagnetic radiation according to current safety guidelines. Fortunately, there are steps we can all take. I’ve discussed some of them in a previous article and will refer to them here as well.

1. 5G Dramatically Impacts Reproductive Health

One cause of major concern is the reproductive effects of 5G on a global scale. Fertility rates are actually dropping in multiple technologically advanced countries. This includes the US, which hit a historic low in 2018.3

EMR causes a decrease in sperm count and motility4 in men as well as changes in the structure of the testes. It is also associated with a lower number of eggs5 in women and changes in the structure of the ovaries. This results in compounded infertility problems. It aIso causes an increase in miscarriages. Likewise, increased exposure to EMR has been shown to cause lower levels of the sex hormones estrogen, progesterone, and testosterone. This results in lower libido.

2.  Cell Damage is Linked to 5G

Cell damage is another byproduct of electromagnetic field exposure (EMF) from 5G.  According to Dr. Martin Pall, who recently spoke at the 5G Crisis Summit, EMFs activate channels that allow extra calcium into cells. Increased intracellular calcium levels are related to cardiovascular disease, muscle disorders, as well as acute and chronic pain. They’re also linked to epilepsy, migraine, mood disorders, and certain types of cancer.6

EMFs also promote the production of free radicals that attack the cell membrane. This causes extensive damage to the membrane itself and to the DNA-base sequences, leading to the disintegration of the double-helix structure. This can result in cell death, genetic mutations, cancer, and increased inflammation.

3.  5G Causes Heart Problems

5G doesn’t just damage cells; it can also affect whole organs. Research cited by Dr. Pall at the 5G Crisis Summit confirms that electromagnetic fields would affect the beating of our hearts. In fact, the following have all been linked to 5G electromagnetic radiation:

Tachycardia: rapid heartbeatBradycardia: slow heartbeatSudden cardiac arrest

Sudden cardiac arrest has even occurred among young, healthy people. For example, at Simcoe County School District in Ontario, Canada, two students experienced cardiac arrest WiFi was implemented.7,8

4. 5G Causes Cancer

5G uses millimeter-wave radiation — a very small wave, which does not penetrate objects well. This means transmission of 5G will require many more towers than we have today. With 5G, there will be a mini-tower very close to you, wherever you are. The extent of radiation damage depends on the proximity to the radiation and its intensity. If you’re in a 5G area, you will be in constant, close proximity to a higher intensity and greater frequency electromagnetic field, which causes cancer.9

The World Health Organization’s International Agency for Research on Cancer (IARC) classified radiofrequency radiation as “possibly carcinogenic to humans” in 2011. A $30 million dollar National Toxicology Program Study showed cell phone radiation is carcinogenic.10 In 2016, the Ramazzini study, exposed 2500 rats to much lower radiation than we’ll be exposed to with 5G. The findings were astounding! The rats developed with heart cancer, which is extremely rare, and brain tumors.11

5. 5G Increases Toxic Mold Growth

Radiation from 5G boosts mold growth, as evidenced in the research of Dr. Dietrich Klinghardt. Not only do electromagnetic waves cause toxic molds to grow more rapidly, they also suppress the production of beneficial microbes. The effects of excess mold in our bodies and our environment are inflammation and autoimmunity. I’ve experienced this personally and seen it with many patients in my functional medicine clinic.

Dr. Klinghardt compared a mold plate shielded from electromagnetic fields to an unprotected mold plate exposed to ambient electromagnetic fields. His findings were astounding:

The unprotected mold plate showed a dramatic increase in the number of biotoxins produced – more than 600 times! Dr. Klinghardt concludes that indoor mold contaminants, as well as other biotoxins, are highly sensitive to electromagnetic fields. EMFs therefore easily step up neurotoxin production and have a major impact on the immune system. 12

6. 5G Affects Wildlife — and our Food Supply

Researchers are now attributing EMR from cellular telecommunications to be a contributing cause of bee “colony collapse disorder.” Bees are the world’s primary pollinators and their decline negatively impacts the entire food chain. The same researchers also tie overall insect disappearance and the decline of the world’s bird population with EMR.

In 2018, the European Commission’s Scientific Committee on Health and Environmental Emerging Risks (SCHEER) listed 5G electromagnetic radiation as an emerging risk due to its effects on wildlife.13 Scientists believe that migratory animals, which use the earth’s natural magnetic fields to navigate, are confused by the EMFs produced by 5G. They become disoriented and fail to find their breeding grounds.

7. 5G is Linked to Wildfires

According to Dr. Pall, 5G is suspected of causing some of the recent large forest fires. Let me explain how this happens. EMFs, such as those emitted from 5G, affect plant life by causing excessive intracellular calcium, just like they do in humans. In plants, this intracellular calcium triggers a release of an organic compound called terpenes or terpenoids, which ward off predators.  

The problem is that these EMFs cause plants to release much higher levels of terpenes, which are highly flammable. This compound also acts as a messenger to other plants, signalling them to release high levels of terpenes. When terpenes accumulate, they can spontaneously combust under specific circumstances. Having high loads of the radiation 5G emits around them coupled with low wind conditions can create those conditions.

8. A Movement Against 5G is Growing

Some countries, regions, and towns are pushing back against 5G. The Belgian government halted a 5G test in Brussels over concerns that radiation from the base stations could be harmful.14 In the Netherlands, members of Parliament are calling on their government to take a closer look at 5G.15 Switzerland is also taking steps to monitor 5G’s impact on people, as a result of health issues after the implementation of 5G towers.16 

Here in the US, New Hampshire established a commission to study the health effects of 5G networks.17 The citizens of Mill Valley, CA are blocking implementation of a 5G tower.18

9. You Have Power

As you can see, 5G doesn’t just affect your personal health, it affects our environment too! However, there is plenty we can do however to reduce 5G’s impact. 

To protect yourself, you can switch your phone to airplane mode and purchase a case with an EMF shield on it. I provide much more detail on what you can do in your home in this article. There are also EMF devices such as these that you can carry or wear when you’re in an area with 5G.

I don’t want to give up the conveniences of modern life, however, I have taken steps to minimize EMFs. Like me, you can hardwire your computer with an ethernet cable, instead of a WiFi modem. Or you can install a WiFi shield on your wireless router. You can even buy entire home systems to block EMFs throughout your house or office.

Finally, to ensure your children are protected, reach out to your school board about WiFi on campuses. You can also write to your state, local and federal elected officials about limiting and stopping 5G expansion. I provide a sample letter and a list of officials to contact in this article.

We can’t see electromagnetic radiation. Yet it poses just as great to global health as the toxins given off by vehicles and fuel-burning factories. Fortunately, we can take simple steps that will preserve our health and our planet. I find that very empowering!

The post 9 Facts About 5G You Need To Know appeared first on Amy Myers MD.

Dreamy, Dairy-Free New England Clam Chowder

If you love a bowl of warm, nourishing, and delicious soup, then you need to add this Dreamy, Dairy-Free New England Clam Chowder to your weeknight menu. Creamy and perfectly seasoned, this easy recipe can be made in the Instant Pot for a quick dinner the whole family will love. My Dreamy, Dairy-Free Clam Chowder is the healthy version of classic comfort food that can be enjoyed all year long. It’s the perfect alternative soup for Paleo and AIP diets. So pull out the Instant Pot, or your favorite soup pot, and get ready to cozy up with a bowl of this delicious clam chowder.

Can Clam Chowder Be Healthy?

With the right ingredients, New England clam chowder can be a great addition to any healthy diet. This dairy-free clam chowder made in the Instant Pot is full of nutrient-dense ingredients to make it a perfectly healthy meal. Let’s review some of the healthier ingredients I used in this version of New England clam chowder:

Clams

Similar to other popular seafood, clams contain an impressive array of nutrients. They offer B vitamins such as niacin, and minerals including magnesium as well as iron — over the daily recommended value. Clams also contain high levels of zinc and selenium, minerals that can be difficult to get in our diets. Additionally, clams are a great source of Omega-3 fatty acids without the risk of mercury poisoning.

Full Fat Coconut Milk

Coconut milk serves as the base to keep this easy clam chowder recipe dairy-free and create a rich, creamy broth. I recommend using a can of full-fat coconut milk and shaking it before use. Coconut milk is rich in healthy saturated fats to keep you full and satisfied, as well as medium-chain triglycerides promote optimal health.

Arrowroot Powder

Arrowroot powder takes the place of refined wheat flour in this Paleo and AIP, The Myers Way® approved recipe. This starchy powder thickens the soup and gives this Dreamy Dairy-Free Clam Chowder a thick creaminess without gluten or unnatural binding additives.

How to Make Dairy-Free Clam Chowder

You can make this Dairy-Free Clam Chowder on the stovetop or in the Instant Pot for a healthy, quick, and easy weeknight dinner.

First, drain the juice from the canned clams into a small bowl. Add this juice and chopped onion to your Instant Pot and use the ‘Saute’ function to cook for about 5 minutes. You can also saute on the stovetop. Add garlic and saute for an additional 2 minutes.

Add the rest of your vegetables and 1 1/2  cups of chicken broth, and cook until the vegetables are tender.

While your vegetables are cooking in the Instant Pot or on the stovetop, make your broth base. Combine arrowroot powder and olive oil in a saucepan over medium heat, whisking until smooth. Add coconut milk and remaining broth, stirring constantly until the mixture thickens.

Combine cooked vegetables and the remaining liquid to your broth mixture and stir to combine, being sure not to boil the mixture.

Before serving, add your clams and allow to heat through without cooking. Then add in your vinegar and salt, and garnish with bacon and chives.

Can this Clam Chowder be Frozen?

You can freeze this dairy-free clam chowder, but the consistency may change slightly after defrosting. If you choose to freeze or store leftovers, it’s best to leave out the clams until you’re ready to reheat the base and vegetables. Otherwise, you risk overcooking them when reheating the soup.

Freeze and/or store in airtight containers. Frozen chowder will keep for up to six months in the freezer. Leftovers in the refrigerator will last for no longer than 4-5 days.

How to Reheat Clam Chowder

If you’re reheating your clam chowder from refrigeration, simply add to a saucepan and allow to heat through over medium heat, stirring often. You may need to add a small amount of liquid, like chicken broth, to thin out the chowder. Add in new cans of clams (drained) at the end of reheating.

To reheat from frozen, first allow your chowder to thaw in the refrigerator. Then, follow the same reheating instructions above.

Dreamy, Dairy-Free New England Clam Chowder






Course

Main Dish, Side Dish, Snack


Protocol

Autoimmune Solution (AIP), Candida Breakthrough®, Elimination Diet, Paleo, Thyroid Connection




Servings

4

Ingredients

3 (6.5 ounce) cans chopped clams undrained2 1/2 cups chicken broth divided1 cup white onion minced2-3 cloves garlic minced1 cup celery diced1 cup carrots peeled and diced2 cups white sweet potatoes cubed1/4 cup olive oil3 Tbsp arrowroot powder1 can full fat coconut milk1 Tbls apple cider vinegar1/2 tsp fine sea salt8 slices cooked bacon sliced, for garnish (optional) fresh chives thinly sliced, for garnish (optional)

Servings:

Units:
MetricUS Imperial

Instructions

For the Stovetop MethodAdd minced onion to a large skillet over medium heat, and combine with drained juice from the clams. Sauté for about 5 minutes until golden in color. Add garlic to the skillet and sauté for 2 minutes.Add celery, carrots, and potatoes to the skillet, along with 1 ½ cup chicken broth. Cook over medium heat until all the vegetables are tender.While the vegetables are cooking, combine olive oil and arrowroot starch in a large saucepan over medium heat. Whisk the mixture until smooth. Whisk in coconut milk and remaining chicken broth, and stir constantly until thick and smooth. When the vegetables are tender, add to the saucepan along with liquid from skillet. Do not boil. Add clams to the mixture just before serving. You don’t want these to cook with the soup, or they will overcook and become tough. When the clams are heated through, stir in vinegar, and season with salt.Garnish with thinly sliced chives and bacon to serve.For the Instant Pot MethodDrain juice from the canned clams and reserve in a bowl.With the Instant Pot set to the Sauté function, add minced onion and combine with drained clam juice. Saute for about 2-3 minutes until golden in color. Add garlic to the Instant Pot, saute for 2 minutes.Add celery, carrots, and potatoes to the Instant Pot, along with 1 ½ cup chicken broth. Close lid and pressure cook on High Pressure for 2 minutes. While the vegetables are cooking, combine olive oil and arrowroot starch in a small saucepan over medium heat. Whisk the mixture until smooth. Whisk in coconut milk and remaining chicken broth, and stir constantly until thick and smooth.Let the pressure release naturally for 10 minutes. Hit “Cancel” to turn off the heat. Release the remaining pressure and then open the lid.When the vegetables are tender, add the arrowroot mixture to the Instant Pot. Add clams to the mixture just before serving. You don’t want these to cook in the Instant Pot with the soup, or they will overcook and become tough. When the clams are heated through, stir in vinegar, and season with salt.Garnish with thinly sliced chives and bacon to serve.

If you love a bowl of warm, nourishing, and delicious soup, then you need to add this Dreamy, Dairy-Free New England Clam Chowder to your weeknight menu. Creamy and perfectly seasoned, this easy recipe can be made in the Instant Pot for a quick dinner the whole family will love. My Dreamy, Dairy-Free Clam Chowder is the healthy version of classic comfort food that can be enjoyed all year long. It’s the perfect alternative soup for Paleo and AIP diets. So pull out the Instant Pot, or your favorite soup pot, and get ready to cozy up with a bowl of this delicious clam chowder.

Can Clam Chowder Be Healthy?

With the right ingredients, New England clam chowder can be a great addition to any healthy diet. This dairy-free clam chowder made in the Instant Pot is full of nutrient-dense ingredients to make it a perfectly healthy meal. Let’s review some of the healthier ingredients I used in this version of New England clam chowder:

Clams

Similar to other popular seafood, clams contain an impressive array of nutrients. They offer B vitamins such as niacin, and minerals including magnesium as well as iron — over the daily recommended value. Clams also contain high levels of zinc and selenium, minerals that can be difficult to get in our diets. Additionally, clams are a great source of Omega-3 fatty acids without the risk of mercury poisoning.

Full Fat Coconut Milk

Coconut milk serves as the base to keep this easy clam chowder recipe dairy-free and create a rich, creamy broth. I recommend using a can of full-fat coconut milk and shaking it before use. Coconut milk is rich in healthy saturated fats to keep you full and satisfied, as well as medium-chain triglycerides promote optimal health.

Arrowroot Powder

Arrowroot powder takes the place of refined wheat flour in this Paleo and AIP, The Myers Way® approved recipe. This starchy powder thickens the soup and gives this Dreamy Dairy-Free Clam Chowder a thick creaminess without gluten or unnatural binding additives.

How to Make Dairy-Free Clam Chowder

You can make this Dairy-Free Clam Chowder on the stovetop or in the Instant Pot for a healthy, quick, and easy weeknight dinner.

First, drain the juice from the canned clams into a small bowl. Add this juice and chopped onion to your Instant Pot and use the ‘Saute’ function to cook for about 5 minutes. You can also saute on the stovetop. Add garlic and saute for an additional 2 minutes.

Add the rest of your vegetables and 1 1/2  cups of chicken broth, and cook until the vegetables are tender.

While your vegetables are cooking in the Instant Pot or on the stovetop, make your broth base. Combine arrowroot powder and olive oil in a saucepan over medium heat, whisking until smooth. Add coconut milk and remaining broth, stirring constantly until the mixture thickens.

Combine cooked vegetables and the remaining liquid to your broth mixture and stir to combine, being sure not to boil the mixture.

Before serving, add your clams and allow to heat through without cooking. Then add in your vinegar and salt, and garnish with bacon and chives.

Can this Clam Chowder be Frozen?

You can freeze this dairy-free clam chowder, but the consistency may change slightly after defrosting. If you choose to freeze or store leftovers, it’s best to leave out the clams until you’re ready to reheat the base and vegetables. Otherwise, you risk overcooking them when reheating the soup.

Freeze and/or store in airtight containers. Frozen chowder will keep for up to six months in the freezer. Leftovers in the refrigerator will last for no longer than 4-5 days.

How to Reheat Clam Chowder

If you’re reheating your clam chowder from refrigeration, simply add to a saucepan and allow to heat through over medium heat, stirring often. You may need to add a small amount of liquid, like chicken broth, to thin out the chowder. Add in new cans of clams (drained) at the end of reheating.

To reheat from frozen, first allow your chowder to thaw in the refrigerator. Then, follow the same reheating instructions above.

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"3 (6.5 ounce) cans chopped clams", "2 1/2 cups chicken broth", "1 cup white onion", "2-3 cloves garlic", "1 cup celery", "1 cup carrots", "2 cups white sweet potatoes", "1/4 cup olive oil", "3 Tbsp arrowroot powder", "1 can full fat coconut milk", "1 Tbls apple cider vinegar", "1/2 tsp fine sea salt", "8 slices cooked bacon", " fresh chives" ],
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"prepTime": " ",
"recipeInstructions": "
For the Stovetop MethodAdd minced onion to a large skillet over medium heat, and combine with drained juice from the clams. Sauté for about 5 minutes until golden in color. Add garlic to the skillet and sauté for 2 minutes.Add celery, carrots, and potatoes to the skillet, along with 1 ½ cup chicken broth. Cook over medium heat until all the vegetables are tender.While the vegetables are cooking, combine olive oil and arrowroot starch in a large saucepan over medium heat. Whisk the mixture until smooth. Whisk in coconut milk and remaining chicken broth, and stir constantly until thick and smooth. When the vegetables are tender, add to the saucepan along with liquid from skillet. Do not boil. Add clams to the mixture just before serving. You don’t want these to cook with the soup, or they will overcook and become tough. When the clams are heated through, stir in vinegar, and season with salt.Garnish with thinly sliced chives and bacon to serve.For the Instant Pot MethodDrain juice from the canned clams and reserve in a bowl.With the Instant Pot set to the Sauté function, add minced onion and combine with drained clam juice. Saute for about 2-3 minutes until golden in color. Add garlic to the Instant Pot, saute for 2 minutes.Add celery, carrots, and potatoes to the Instant Pot, along with 1 ½ cup chicken broth. Close lid and pressure cook on High Pressure for 2 minutes. While the vegetables are cooking, combine olive oil and arrowroot starch in a small saucepan over medium heat. Whisk the mixture until smooth. Whisk in coconut milk and remaining chicken broth, and stir constantly until thick and smooth.Let the pressure release naturally for 10 minutes. Hit “Cancel” to turn off the heat. Release the remaining pressure and then open the lid.When the vegetables are tender, add the arrowroot mixture to the Instant Pot. Add clams to the mixture just before serving. You don’t want these to cook in the Instant Pot with the soup, or they will overcook and become tough. When the clams are heated through, stir in vinegar, and season with salt.Garnish with thinly sliced chives and bacon to serve.
",
"recipeYield": "4 "
}

The post Dreamy, Dairy-Free New England Clam Chowder appeared first on Amy Myers MD.

L-Glutamine for IBS: Are the Health Benefits Real?

If you have irritable bowel syndrome (IBS), you’ve got a lot of company. It’s estimated that up to 15% of Americans experience this issue.1 Because it’s one of the most common reasons people visit a primary care physician — it results in 12% of the visits each year!2 — there’s plenty of interest in resolving this painful problem. Yet conventional medical advice often doesn’t focus on the natural remedies for IBS or look deeper for its cause.

Surprisingly, in 50% of people who take a breath test after being diagnosed with IBS, SIBO, or small intestinal bacterial overgrowth, is found to be the real issue.3 Fortunately, I’ve seen thousands of patients with SIBO and I know it’s very treatable. Take this quiz to find out if SIBO is the root cause of your problem.

For everyone else with IBS, L-Glutamine, an important amino acid, may be just what you need. First, let me explain how conventional medicine treats IBS. Then, I’ll talk about the approach I used to get to the root of IBS with my patients in my clinic. Lastly, I’ll address how L-Glutamine can support your body and help you get your health back.

What is the Conventional Medicine Treatment of IBS?

Let’s say you go to your primary care physician with one or more of the following symptoms:

Gas, bloating, and diarrheaAbdominal pain or crampingConstipation, diarrhea, or alternating bouts of both

He or she may order a variety of tests including:

Imaging tests to check for physical abnormalities such as:

Sigmoidoscopy. This is an exam of just the lower portion of the colon. It’s done with a flexible, lighted tube with a camera called a sigmoidoscope that is inserted into your rectum. You’re generally awake for this procedure.Colonoscopy. An exam via a long tube with a camera that is inserted into your rectum. This is a more invasive test for which you’d be unconscious.  Upper endoscopy. This uses a device similar to a sigmoidoscope, that is inserted down your throat and into your esophagus to inspect your upper digestive tract and possibly obtain a tissue sample. You’ll be sedated, yet awake for this.Barium X-ray. For this one, you’ll drink a thick liquid called barium to coat your digestive tract to make it more visible on an X-ray. You’ll also be awake for this.

And labs to check for other issues such as:

Lactose intolerance test to check if you are lacking the lactase enzyme and unable to digest milk products.Stool tests for bacteria, parasites, or excess bile acid.

If all of these tests come back normal, you will likely be diagnosed with IBS. This is known as a diagnosis of exclusion. That is, your doctor comes to this conclusion when he or she can’t identify any other cause. 

They may suggest medications for IBS including over-the-counter laxatives, fiber supplements, and anti-diarrhea medications. They might also prescribe dicyclomine for bowel spasms, tricyclic antidepressants such as Tofranil, or pain medications such as Lyrica. 

All of these can have significant side effects that impact your gut health. They may kill off the good bacteria that live there, increasing intestinal permeability, and causing leaky gut. I’ll get into that below.

Additionally, there are several clinical trials for different IBS-specific medications currently underway.

How Does Functional Medicine Approach IBS?

IBS is a different story in functional medicine. Functional medicine doesn’t just treat your symptoms, it treats your body as a whole and seeks to get to the root cause. I was trained to dig deep and uncover a patient’s history, looking for:

Additional food intolerances such as gluten, casein, and fructoseHistamine intoleranceChronic illnesses such as fibromyalgia, chronic fatigue syndrome, diabetes, neuromuscular disorders, and autoimmune diseasesVitamin and mineral deficiencies, including vitamins A, B12, D, and ERosacea and other skin rashes

That’s because all of these seemingly unrelated symptoms point to a single cause: leaky gut. In leaky gut, the tight junctions of your gut wall open up, allowing toxins and food particles to pass into your bloodstream. Take this quiz to find out if leaky gut is the root cause of your IBS. You can also learn more about treating a leaky gut in this article.

So what’s the connection with L-Glutamine? Let’s look at its role in your body and how supplementation can help support your body in managing IBS while you get the root cause of the problem.

What exactly is L-Glutamine?

L-Glutamine, also simply called Glutamine is an amino acid. In fact, it’s the most abundant amino acid in your body. It’s used to synthesize proteins. 

It’s called a conditional amino acid because your body is able to produce it. However, it’s made and used very quickly, so there are times you may need to get it from outside sources including meat and fish, nuts, and eggs.

Why Might You Need Additional Glutamine?

Under stress, your body uses Glutamine quickly. Situations you may not even consider particularly stressful, such as engaging in intense exercise and sports that require quick bursts of energy, can result in a Glutamine deficiency. Other common situations that can call for more Glutamine than you can make include:

Chronic gastrointestinal disordersTrauma such as a deep woundMajor infectionsImmune disordersBlood disorders such as sickle cell anemiaChemotherapy



How Does L-Glutamine Benefit IBS?

The main function of this amino acid is to provide the building blocks of protein. L-Glutamine can work to protect the mucous membrane of the esophagus and intestines. Because it’s so readily and easily used by your intestinal tissue, It can quickly restore your gut lining to an optimal state.

In fact, this is where L-Glutamine is a real hero! Its most important role in your body is to aid in cell reproduction. 

Remember I talked about leaky gut? By enabling your gut cells to regenerate more quickly, L-Glutamine helps quickly seal the tight junctions in your gut. This helps prevent the leaky gut that can cause uncomfortable symptoms throughout your body, not just gut pain. 

Additionally, because L-Glutamine is used for energy production, it supports muscle function and helps your body resolve intestinal spasms. Your body releases cortisol when it is stressed, which can lower the levels of L-Glutamine stored in the muscle tissue. People with IBS that is stress induced may find that increasing their intake of L-Glutamine mitigates the impact of cortisol, improving muscle function and helping your body resolve spasms.

Oral Glutamine Supplementation

As I mentioned, this critical amino acid is made and used very quickly. When you are ill or extremely stressed, your body simply can’t keep up with the demand. And of course, eating and processing Glutamine-rich foods takes time.

Glutamine can be supplemented intravenously and it’s the ideal delivery method in certain situations such as recovering from surgery. However, this invasive option is not appropriate for everyone. Foods are a great source, and I certainly recommend eating lots of healthy proteins! However, it’s difficult to tell if you are getting enough L-Glutamine from your diet.

My L-Glutamine contains 850 mg per capsule. It’s a great way to get a consistent L-Glutamine dosage to maintain a healthy gut barrier. Supplementing with L-Glutamine for leaky gut and IBS can make a big difference.

There are very few L-Glutamine side effects. However, anyone with liver disease including cirrhosis should consult a healthcare professional before taking L-Glutamine.

I also suggest pregnant and breastfeeding women consult their doctor before taking this supplement or before giving it to children.

If you want to help balance blood sugar, as well as support healthy weight loss, look no further than my L-Glutamine. Glutamine helps to support a balanced insulin response which in turn helps keep blood sugar levels in check throughout the day. Balancing blood sugar levels can also positively impact stress hormone levels, such as cortisol as I mentioned previously. This can be extremely important for those with stress-induced IBS.

Finally, my L-Glutamine supports thyroid and overall immune system health. By supporting the integrity of your gut barrier, you are making great strides in dealing with IBS on top of supporting normal immune function, and therefore, your thyroid. Your thyroid is incredibly sensitive, and susceptible to an immune system gone awry. 

Unfortunately, many inflammatory proteins that a compromised gut barrier allows into your bloodstream trigger immune responses that can damage the thyroid as well. If you have thyroid issues or are concerned about thyroid and immune health, a high-quality Glutamine should absolutely be part of your routine.

And if you are one of the up to 45 million Americans with IBS,4 the simple step of taking L-Glutamine can go a long way toward returning you to optimal health.

The post L-Glutamine for IBS: Are the Health Benefits Real? appeared first on Amy Myers MD.

How Dangerous Is Your Smart Meter?

Smart sounds good, doesn’t it? We have smartphones that rarely leave our hands and smart meters on our homes sending data to our utility companies. We have smart speakers that are always listening, which can play music on command or place a delivery order for dinner. We are surrounded by brilliant technology that makes our lives easier. 

These devices may be smart, however, how smart are we to use them? They communicate constantly through electromagnetic, or radiofrequency waves, that flow all around us. However, just like you want to drink clean water, breathe clean air, eat organic food and use clean body products, you’ll also want to secure a clean “electronic” environment too.

Let’s take a closer look at what a smart meter actually is and what the experts are saying. Then you can decide if you should be concerned about how it affects your health.

What is a Smart Meter?

We know about smartphones and other household conveniences, yet what is a smart meter? Most of us use electricity provided by an electric co-op or utility, and we have a meter on our home that measures usage. Traditionally, this is an analog meter that’s read monthly or bimonthly by an employee of the utility company. 

The smart meter, also called an Advanced Meter Installation (AMI), is a two-way device used by utility companies to measure energy usage in your home. It’s mounted on the outside of your home like a traditional meter and is more common in newer homes. 

No one has to come to read your meter because the meter sends data about your usage to the electric company. It does this quite frequently. As often as every 15 minutes, in fact.  

They use radiofrequency (RF) waves, a form of electromagnetic energy, to transmit energy consumption data to a central computer at the utility company. These RF waves move through space at the speed of light. The transmissions are sent using a method of communication based on either a cell phone, pager, satellite, radio, power line (PLC), WiFi or Internet (TCP/IP). 

Utility companies first started using smart meters in Europe and now the practice has spread to the US. In fact, more than 43 million smart meters have been installed in homes and businesses in the US alone since 2012.1 This number is quickly rising thanks in large part to our government’s Smart Grid investment of $3.4 billion in 2009. By the end of this year, 132 million smart meters are expected to be installed in the US, which equates to an investment of almost $9 billion.2

Should You be Concerned?

Those of you who are familiar with my work as a functional medicine physician know that I always advocate that we can take back control of our health. This includes informing ourselves as best we can. 

I want to ensure you are aware of the information available. This way you can make informed decisions regarding your home environment, as I have recently done. One fact that cannot be ignored is that smart meters emit electromagnetic radiation (EMR) in the form of radiofrequency (RF) radiation, which is a byproduct of radiofrequency waves. No one disclaims this. 

RF radiation was classified in 2011 by the International Agency for Research on Cancer (IARC), as “possibly carcinogenic (cancer-causing) to humans.” Furthermore, there is no data that shows RF radiation is safe. In fact, no one has conducted health studies on humans living in homes with smart meters. The World Health Organization is planning a formal assessment of the health effects from RF exposure, however, this report is not yet available. 

People with smart meters in their homes have reported a sudden increase in dizziness, ear pain, memory problems, heart palpitations, anxiety, and sleep problems. We do know that exposure to large amounts of RF radiation as a result of accidents involving radar has caused severe burns. Whether in large or small amounts, RF radiation has adverse effects on your health. 

The US safety limit for RF radiation is 1,000 micro-watts per meter squared. However, it’s not uncommon for some smart meters to produce up to 60 times this amount. That is equivalent to the output of 160 cell phones.3 And smart meters are continuously transmitting data and producing RF radiation in and around your home.

The amount of RF energy exposure depends on how far the smart meter mounted on a building is from the smart meter antenna. However, there are simple ways you can protect yourself and your family. I’ll explain these after I talk about something called dirty electricity, which you can definitely clean up in your household.

What is Dirty Electricity and How it is Related to Smart Meters?

Most of our electronics are powered by direct current (DC) at about 12 volts. However, our modern electrical circuits use alternating current (AC) at 120 or 240 volts. Our electronic devices have to convert the AC power to DC power. This conversion creates dirty electricity in the form of erratic electromagnetic interference (EMI) which is also a type of RF.

This dirty electricity travels through your home’s electrical system and radiates into the environment through outlets, power strips, and electronics, polluting your environment with “electropollution.”4 The smart meters compound this problem by contributing significantly to the levels of dirty electricity in a home. 

This is due to the repeated spikes and surges of higher frequencies of electricity that run throughout every circuit of a home with a smart meter. Electropollution can travel through the air, contaminating every room in your house.5 However, the good news is that just as we would filter our air, we can filter out electropollution too.

What Do the Experts Say?

If you ask your utility company if a smart meter impacts your health, you’ll likely be told there is no health risk. We do not live in a perfect world, however, and the evidence shows quite the opposite. 

More and more scientific evidence — not mere speculation — links dirty electricity to a vast array of physical, emotional, and cognitive health problems. More than 6,000 studies show the correlation of electromagnetic energy with biological effects, chronic conditions, and disease, according to the BioInitiative Working Group.6 

There is also evidence that electropollution triggers an immune system response. That’s because the body thinks the electrical fields are foreign invaders similar to bacteria and viruses. As I’ve seen with thousands of patients in my functional medicine clinic, chronic inflammation leads to fatigue, cognitive problems, brain fog, irritability, anxiety, and memory loss. It is the root cause of autoimmune disease. In fact, chronic electrical exposure triggers symptoms which mirror those experienced in dozens of autoimmune diseases.7

According to David O. Carpenter, MD, exposure to radio frequency exposure at elevated levels for a long period of time increases the risk of cancer. It also damages the nervous system and causes sensitivity. It also has adverse effects on the reproductive system and other organ systems.8 In addition, it elevates the levels of peroxynitrite (a toxin made by your body), which is linked with over 60 chronic diseases. 

According to the World Health Organization, tissue heating is the principal mechanism of interaction between radio frequency energy and the human body. Sam Milham, MD has spent nearly thirty years researching the impact of electric and magnetic fields (EMFs.) He links dirty electricity to cancer, heart disease, diabetes, Alzheimer’s, suicide. He also connects it with neurological disorders such as multiple sclerosis and Lou Gehrig’s disease.9

So far, Austria is the only country with a written suggestion for guidelines on the diagnosis and treatment of EMF-related health problems. Globally, we have not yet conclusively solved — or even adequately studied — this problem. However, you can take control of your own health by cleaning up the electropollution in your home. Let me tell you how.

What Can I Do about Electropollution?

You can easily do a few simple things that will clean up your environment and reduce your exposure. I can assure you they’re pretty quick and easy because I’ve done them myself. 

Call your utility company to find out if you have a smart meter. Some states have an “opt out” program that will allow you to use a traditional meter for an additional fee each month. I recommend you have your smart meter removed if you have one and replaced with a traditional meter if you can. This is what I did.

If you cannot opt out of having a smart meter, install a lining or RF blocking paint inside your home. You can also install a smart meter guard, which is a cover you can place over your smart meter. It’s made of a conductive metal mesh screen that will block 90% to 95% of the RF radiation that normally emits from the smart meter. They are highly effective, not very expensive, and are very easy to install. 

To eliminate much of the “dirty electricity” in your home, the easiest step is to unplug items you aren’t actively using. Simply turning items off isn’t always enough as many small appliances continue to draw power from the grid even when they’re not on. You can learn more in this article.

How Can I Make a Difference?

First, you can help mobilize citizens to make a difference in a few ways. Let others know that smart meters aren’t a must-have. They’re simply a way for utility companies to eliminate jobs and have a minute-by-minute picture of how you use their products. They’re not there for your health or your convenience!  

As I mentioned in a previous article, you can tell your local, state, and federal representatives you don’t want this. It’s primarily the government, not individuals, who determine if smart meters are installed. States have Smart Grid Related Legislation.10 Find out what yours is, and take action. 

Finally, encourage your neighbors to do the same. The fewer of these meters there are, the less electropollution they can make. Please feel free to share this article. You can take back your health and your environment!

The post How Dangerous Is Your Smart Meter? appeared first on Amy Myers MD.

Italian Dressing Chicken

It’s time to dress up your chicken with a creamy, healthy marinade that will ramp up flavor and fit into dinner menus for all occasions. Italian Dressing Chicken is the perfect, easy dish to prepare for the family or dinner guests. Covered in an Italian dressing marinade and baked in the oven, this healthy chicken dish turns out deliciously savory and tender. It’s suitable for paleo diets and The Myers Way®, yet this baked chicken with Italian dressing is sure to please even those who don’t follow a specific diet protocol.

Is Italian Dressing Chicken Nutritious?

Yes, this Italian Dressing Chicken is a healthy option that’s full of nutrients. This is a protein-rich dish full of herbs and healthy fats from the marinade, and it pairs perfectly with roasted vegetables or a side salad to make it a full meal that covers all your bases. Let’s look at some of the awesome ingredients in this dish:

Chicken Breast

Pasture-raised chicken is a great source of lean protein that’s full of a variety of vitamins and minerals. Chicken breast especially offers a substantial amount of protein in addition to chicken’s Vitamin B6, niacin, phosphorus, and selenium content.

This recipe works best with chicken breast, but you can use boneless, skinless thighs or tenders as well. Just be sure to adjust the cook time accordingly.

Extra Virgin Olive Oil

Extra virgin olive oil is a staple in healthy diets. With all of its monounsaturated fats and antioxidants, olive oil can fight free radical damage, improve digestion, and protect heart health. 

Olive oil is perfectly safe to use in cooking at moderately high temperatures, such as the 350 degrees used in this recipe. Make sure that you’re buying and using genuine olive oil, rather than cheaper olive oils that can be cut with other less healthy oils.

Garlic, Spices, and Apple Cider Vinegar

Far from simply being a flavorful addition to your dish, garlic is actually a nutrient-packed vegetable. Garlic provides B Vitamins, Vitamin C, and a range of minerals including manganese and copper. 

Spices such as ginger and onion powder also add flavor, nutrients, and may even help combat inflammation in the body. While apple cider vinegar is known to support healthy digestion and your body’s inflammatory response.

How to Make Italian Dressing Chicken

First, make your marinade by combining olive oil, garlic, spices, honey, Dijon mustard, and apple cider vinegar in a blender. Blend on high speed until the mixture is emulsified.

Now, place your chicken in a sealable container such as Tupperware or a silicone bag. Cover with the marinade and flip to evenly coat. Place the sealed container in the refrigerator for at least an hour. Ideally, allow the chicken to marinate overnight. The longer the chicken marinates, the more flavor it gets from the Italian Dressing.  

When you’re ready to bake your chicken, discard excess marinade and place chicken on a baking sheet. Bake at 350 degrees for an hour, flipping halfway through.

Serve with roasted broccoli, an Italian side salad, or sliced over spaghetti squash. You can even whip up an extra batch of Italian Dressing to drizzle over your side dish.

Can You Freeze Italian Dressing Chicken?

You can freeze this Italian Dressing Chicken before or after cooking. If you freeze prior to cooking, allow the chicken to marinate for at least an hour in the fridge before you transfer it to the freezer. When reheating, allow the chicken to thaw in the refrigerator and then follow the instructions for baking.

You can also freeze this chicken after baking, but keep in mind that it may be drier when you’re ready to reheat your meal. You can make an additional small batch of the marinade and pour it over the chicken before baking to help combat dryness. Allow chicken to cool before sealing in an airtight container to freeze. Reheat in a warm oven at 350 degrees until chicken is warmed through.

When stored in the refrigerator, your Italian Dressing Chicken will last for 3-4 days.

Italian Dressing Chicken






Course

Main Dish


Protocol

Autoimmune Solution (AIP), Candida Breakthrough®, Elimination Diet, Paleo, Thyroid Connection




Servings

4

Ingredients

4 boneless, skinless chicken breast (about 1.5 pounds)1 cup extra virgin olive oil4 cloves garlic minced1/2 tsp onion powder1/2 tsp ground ginger1 tbsp raw honey1 tbsp dijon mustard1/2 cup apple cider vinegar1/2 tsp fine sea salt1/2 tsp freshly ground black pepper

Servings:

Units:
MetricUS Imperial

Instructions

For the Italian Dressing MarinadeCombine all ingredients excluding chicken breast in a high powered blender. Blend until emulsified.For the Italian Dressing ChickenPut chicken breasts in a sealable container, and cover with Italian Dressing marinade. Flip the chicken breasts to ensure they are evenly coated in the marinade. Seal the container and place in the refrigerator for at least 1 hour or overnight. The longer you leave the chicken in the marinade, the more flavor the chicken will absorb.Preheat oven to 350 degrees F.Remove chicken from the container and discard the marinade. Place chicken on a greased or a rimmed, parchment-lined baking sheet. Bake at 350 degrees for 30 minutes. Remove from oven, turn chicken breasts with tongs, and return to the oven for another 30 minutes. Cook for about 1 hour total, or until chicken is cooked through.

It’s time to dress up your chicken with a creamy, healthy marinade that will ramp up flavor and fit into dinner menus for all occasions. Italian Dressing Chicken is the perfect, easy dish to prepare for the family or dinner guests. Covered in an Italian dressing marinade and baked in the oven, this healthy chicken dish turns out deliciously savory and tender. It’s suitable for paleo diets and The Myers Way®, yet this baked chicken with Italian dressing is sure to please even those who don’t follow a specific diet protocol.

Is Italian Dressing Chicken Nutritious?

Yes, this Italian Dressing Chicken is a healthy option that's full of nutrients. This is a protein-rich dish full of herbs and healthy fats from the marinade, and it pairs perfectly with roasted vegetables or a side salad to make it a full meal that covers all your bases. Let’s look at some of the awesome ingredients in this dish:

Chicken Breast

Pasture-raised chicken is a great source of lean protein that’s full of a variety of vitamins and minerals. Chicken breast especially offers a substantial amount of protein in addition to chicken’s Vitamin B6, niacin, phosphorus, and selenium content.

This recipe works best with chicken breast, but you can use boneless, skinless thighs or tenders as well. Just be sure to adjust the cook time accordingly.

Extra Virgin Olive Oil

Extra virgin olive oil is a staple in healthy diets. With all of its monounsaturated fats and antioxidants, olive oil can fight free radical damage, improve digestion, and protect heart health. 

Olive oil is perfectly safe to use in cooking at moderately high temperatures, such as the 350 degrees used in this recipe. Make sure that you’re buying and using genuine olive oil, rather than cheaper olive oils that can be cut with other less healthy oils.

Garlic, Spices, and Apple Cider Vinegar

Far from simply being a flavorful addition to your dish, garlic is actually a nutrient-packed vegetable. Garlic provides B Vitamins, Vitamin C, and a range of minerals including manganese and copper. 

Spices such as ginger and onion powder also add flavor, nutrients, and may even help combat inflammation in the body. While apple cider vinegar is known to support healthy digestion and your body’s inflammatory response.

How to Make Italian Dressing Chicken

First, make your marinade by combining olive oil, garlic, spices, honey, Dijon mustard, and apple cider vinegar in a blender. Blend on high speed until the mixture is emulsified.

Now, place your chicken in a sealable container such as Tupperware or a silicone bag. Cover with the marinade and flip to evenly coat. Place the sealed container in the refrigerator for at least an hour. Ideally, allow the chicken to marinate overnight. The longer the chicken marinates, the more flavor it gets from the Italian Dressing.  

When you’re ready to bake your chicken, discard excess marinade and place chicken on a baking sheet. Bake at 350 degrees for an hour, flipping halfway through.

Serve with roasted broccoli, an Italian side salad, or sliced over spaghetti squash. You can even whip up an extra batch of Italian Dressing to drizzle over your side dish.

Can You Freeze Italian Dressing Chicken?

You can freeze this Italian Dressing Chicken before or after cooking. If you freeze prior to cooking, allow the chicken to marinate for at least an hour in the fridge before you transfer it to the freezer. When reheating, allow the chicken to thaw in the refrigerator and then follow the instructions for baking.

You can also freeze this chicken after baking, but keep in mind that it may be drier when you’re ready to reheat your meal. You can make an additional small batch of the marinade and pour it over the chicken before baking to help combat dryness. Allow chicken to cool before sealing in an airtight container to freeze. Reheat in a warm oven at 350 degrees until chicken is warmed through.

When stored in the refrigerator, your Italian Dressing Chicken will last for 3-4 days.

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"recipeIngredient": [
"4 boneless, skinless chicken breast", "1 cup extra virgin olive oil", "4 cloves garlic", "1/2 tsp onion powder", "1/2 tsp ground ginger", "1 tbsp raw honey", "1 tbsp dijon mustard", "1/2 cup apple cider vinegar", "1/2 tsp fine sea salt", "1/2 tsp freshly ground black pepper" ],
"name": "Italian Dressing Chicken",
"prepTime": " ",
"recipeInstructions": "
For the Italian Dressing MarinadeCombine all ingredients excluding chicken breast in a high powered blender. Blend until emulsified.For the Italian Dressing ChickenPut chicken breasts in a sealable container, and cover with Italian Dressing marinade. Flip the chicken breasts to ensure they are evenly coated in the marinade. Seal the container and place in the refrigerator for at least 1 hour or overnight. The longer you leave the chicken in the marinade, the more flavor the chicken will absorb.Preheat oven to 350 degrees F.Remove chicken from the container and discard the marinade. Place chicken on a greased or a rimmed, parchment-lined baking sheet. Bake at 350 degrees for 30 minutes. Remove from oven, turn chicken breasts with tongs, and return to the oven for another 30 minutes. Cook for about 1 hour total, or until chicken is cooked through.
",
"recipeYield": "4 "
}

The post Italian Dressing Chicken appeared first on Amy Myers MD.

5 Benefits of Intermittent Fasting

Intermittent fasting, an ancient practice, has become a trending topic. I’ll tell you what it is and why it’s so popular.  Hint: A number of recent studies show that fasting can have a beneficial effect on weight, glucose regulation, body composition, and inflammation.1 I’ll also explain why it’s important to take a high-quality multivitamin if you choose to fast.

What Is Intermittent Fasting?

Intermittent fasting (IF) patterns cycle between periods of eating and refraining from eating. Historically, fasting was practiced during periods of mourning and protest, and for religious observances. Additionally, fasting has been used for promoting health as far back as the 5th century in the belief that fasting assisted in recovering from illness.2 Intermittent fasting continues to evolve as studies lead to a better understanding of how periods of calorie restriction affect our bodies.

Some popular patterns of intermittent fasting include:

Alternate-Day Fasting: Abstaining from eating for 24-hour periods every other day.Modified Fasting: Also known as the 5:2 method or intermittent energy restriction. It calls for two non-consecutive fasting days per week consisting of 500 calories or less. Time-Restricted Fasting: A common intermittent fasting pattern in the health and wellness community consisting of 14-, 16-, or 24-hour fasts.

If you maintain the fundamental nutrient levels your body requires, you can achieve other goals such as weight loss, and gut repair. In addition to a healthy diet, you can optimize nutrient intake with supplements to reach the ideal levels of vitamins and minerals.

Benefits of Intermittent Fasting



1. Helps Repair a Leaky Gut

During a fast, you are abstaining from many inflammatory proteins including a protein found in gluten that activates zonulin. Zonulin is a chemical that tells the tight junctions in your gut lining to open. This creates gaps in your gut wall that large particles can escape through into your bloodstream.

During a study conducted on the effects of IF, zonulin levels decreased and the gut lining became less permeable.3 Reducing intestinal permeability is the key to repairing a leaky gut, which is a precursor to many autoimmune conditions. By helping to heal leaky gut, IF may reduce symptoms of autoimmunity triggered by undigested food particles, microbes, and toxins.

Fasting patterns can also increase the breakdown of fats and decrease the size of fat cells. The smaller fat cells secrete fewer inflammatory proteins such as leptin,4 and decrease chances of inflammation in the body. Smaller fat cells may lead to reduced risk of developing cardiovascular diseases, type II diabetes, or degenerative diseases including autoimmunity and cancer.5

2. May Mitigate the Side Effects of Chemotherapy

Fasting prior to chemotherapy may impact the severity of its side effects. In a small study, patients reported a reduction in fatigue, weakness, and gastrointestinal side effects while fasting.6 Fasting for 48 or more hours protected cells from various chemotherapy drugs.7

This is due to differential stress resistance (DSR). DSR occurs when starved cells from fasting switch off signals for growth and reproduction and enter a protective state. The mutated cancer cells are not protected by DSR and do not respond to stressed conditions like starvation.8 Thus, they are killed by chemotherapeutic drugs while the body’s normal cells are protected.

More research is needed to develop this technique to help healthy cells combat chemotherapy and its side effects. However, fasting has been shown to be beneficial in slowing the aging process of cells due to DSR, which impacts many different signalling pathways in the body.9

3. Supports Brain Health

Fasting can also result in the production of ketones that are produced when your body does not have a sufficient amount of carbohydrates to use for energy.10 Ketones are able to cross the blood-brain barrier so the brain can use them as a source of energy.11 This means that your brain does not rely exclusively on glucose (sugar) that needs insulin to enter cells.

In addition to optimizing brain function, a study on alternate-day fasting in mice showed that it increases energy metabolism and the stress response of cells. This protects neurons against genetic and environmental factors the brain can succumb to during aging.12 A decrease in damage to aging brain neurons shows that IF patterns may help prevent the development of neurodegenerative disorders.13

4. Can Lead to Weight Loss

Intermittent fasting has been touted as a way to support weight loss efforts. The reason fasting works for weight loss is because fasting can limit calorie intake. Despite this, people who do IF must get the right amounts of nutrients in their diets. During eating windows, choose nutrient-dense foods such as organic fruits and vegetables, grass-fed meats, wild-caught fish, and healthy fats.

While IF can be a great tool for weight loss, it is only effective if fasting days are not broken by unhealthy eating windows. Filling eating windows with high-calorie junk foods that lack nutrients can harm your body and derail your progress.

The most effective fasting pattern for weight loss is alternate-day fasting. It can reduce body weight by an average of 5% in as little as three weeks.14 If you’re interested in alternate-day fasting (or any fasting pattern for that matter) I recommend discussing it with your healthcare provider before beginning.

Time-restricted fasting may also result in weight loss for a different reason. With this daily fasting pattern you consume most of your food earlier in the day, which is associated with lower body weight.15 In some studies, time-restricted fasting such as fasting for 16 hours also resulted in decreased body fat percentages and promoted fat loss and the breakdown of fat in the body,16,17 which can lower your body mass index (BMI).

Remember, it’s not a good idea to skip breakfast. It really is the most important meal of the day! You stop eating during the night, which counts as part (or all) of a fast. Then your blood sugar is low when you wake up, so it’s important to fuel up.  In one study, people who ate breakfast had a lower BMI than those who didn’t, even if they eat more calories.18

5. Supports Healthy Insulin Levels

The lower body fat percentages that can result from IF can also support a healthy insulin response. Insulin is a hormone that helps the glucose in your blood enter your cells where it’s used for energy. Insulin resistance is when your cells don’t respond well to the hormone. Among other reasons, excess belly fat can cause insulin receptors to begin to fail.19

IF has reduced levels of insulin in the body, which increases insulin sensitivity and reduces the risk of insulin resistance. This means that an IF diet benefits glucose metabolism and may even have anti-diabetic effects.20 Insulin resistance is associated with higher levels of inflammation in the body. Because IF increases insulin sensitivity, it may lower inflammation levels and reduce the risk of developing chronic illnesses and autoimmune disease.

What You Need to Know If You Want to Try Intermittent Fasting



1. It’s Not For Everyone

Intermittent fasting diets as well as caloric restriction may exacerbate symptoms of hormonal imbalance, thyroid conditions, and adrenal fatigue. Women are especially sensitive to these effects. In some studies, intermittent fasts for women resulted in distraction and low mood.21

Hunger hormones, sleep patterns, and even menstrual cycles can be affected by fasting cycles and nutrient deficiency from energy restriction. Some people who try intermittent fasting for weight loss find it’s not sustainable. That’s simply due to scheduling issues,  and feeling too hungry or fatigued. If you are dealing with hormonal imbalance, chronic fatigue, or you have a very low body fat percentage, discuss fasting with your doctor.

If your goal is to lose weight, determine if it’s time to adjust your IF pattern once you’ve reached your ideal body weight. Remember that calorie restriction is also energy restriction, and your body needs fuel to function optimally. If you continue to fast, you must ensure that you are consuming enough calories and nutrients during your eating windows.

2. Start Slow

When you are ready to start intermittent fasting, ease yourself into the cycle. Start with larger eating windows and gradually work your way to smaller windows until you find what fits your lifestyle best. Depending on your activity levels, you may need to eat more. You might also want to adjust your eating window to coincide with more active days so you don’t feel hungry.

3. Support Your Body!

It’s important to provide your body with all the vitamins and nutrients it needs to function optimally, especially when you’re following a fasting program. Incorporate nutrient-dense foods such as organic vegetables and grass-fed meats with slow-releasing energy that will keep you full and energized throughout your fasting period. It’s critical to add a high-quality multivitamin such as The Myers Way® Multivitamin to ensure you’re filling in any gaps not met by diet alone. Take it with the first meal of your day to ensure optimal absorption of all the nutrients.

Due to soil depletion and other factors, our bodies are already absorbing fewer nutrients than they should be. Intermittent fasting can make it even more difficult to provide your body with all of the vitamins, minerals, and nutrients it needs during your eating windows.

So it’s important to supplement your diet with a potent, bioavailable multivitamin to meet your body’s needs. My custom-formulated multivitamin contains the ideal blend of methylated B vitamins, chelated minerals, vitamin D, and calcium as well as others in forms your body can absorb effectively.

If you hope to lose weight, support a healthy gut microbiome, or reverse the symptoms of autoimmunity, intermittent fasting can help you get results.

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