Amy Myers's Blog, page 36

7 Tips to Help You Achieve Your 2020 Health Goals

Goals are essential in forming new healthy habits, and without them, it can be challenging to achieve optimal wellness. Knowing what you want to achieve is the first step to making a clear path to your goal. Whether it’s improving gut function, boosting your immune system, losing weight, or attaining optimal health you can achieve your goals with some planning.

In this article, I’ll cover six tips to help you achieve your health goals, plus one easy and effective way that will support your health all year long: Subscribe and Save on your supplements. Once you’ve determined which supplements will support your body, you never have to worry about sourcing and ordering them again. Now let’s drill down on how you can achieve your 2020 health goals with these six proven tips.

1. Set Attainable Goals

Whether it’s for weight loss, brainpower, changing your eating habits, physical activity, or overall wellness, don’t expect to climb a mountain when you haven’t gone for a jog in six months. Set goals for yourself that you can manage by breaking down a big goal into smaller ones. 

Begin by defining exactly what you’d like to achieve, then divide that into achievable steps with short timeframes. This is what I’ve done with all my programs such as my SIBO Breakthrough® Program. If you’re trying to lose weight, start by cutting out those afternoon sugary snacks. Then try replacing your morning coffee and toast with a protein smoothie. After you’ve reached your first goal, set another to help you make even more progress.

2. Don’t Worry About What Anyone Else is Doing

If you’re struggling with autoimmunity, or other chronic illness, you’ll have different needs than someone who doesn’t. Values and preferences also come into play here. Don’t do something you’ll hate even if it’s the latest trend! This isn’t about punishment or forcing yourself to improve. Taking a positive, caring approach to your health will help you. 

For example, even if you don’t enjoy exercise, you can still incorporate healthy movement into your life. You can start with something that feels easy and enjoyable, such as a short walk, gardening, or stretching. If you suffer from fatigue or chronic pain due to autoimmunity or chronic illness, choose a gentle form of exercise. I’ve found yoga can be a great place to begin. You can build up gradually from there in accordance with your body’s abilities.

3. Record Your Goals and Document Your Progress

Putting your goals down on paper gives you a clear picture of what you want to accomplish. Strategizing and asking questions will help motivate you to succeed.1 It can also make it 42% more likely that you’ll achieve your goals. Take notes on where you’ve failed before, and plan how to avoid the same results in the future. The notes create an accurate picture of what it will take for you to achieve your goals.2 

You’re more likely to stay motivated and achieve your goals when you document your accomplishments. Tracking really works. Even if it’s simply “Went for a 15-minute walk and really enjoyed it!” or “Made a delicious and healthy dinner the whole family enjoyed!”, write down your successes.

Activity tracking apps are associated with higher social support levels and self-efficacy scores,3 and they can be kind of fun if you’re a little competitive, like I am. There are a wide range of activity trackers available for iPhone and Android, and some can be downloaded for free.

4. Eat for Better Health

As I always say, you aren’t what you eat but rather you’re what you digest and absorb. By increasing the amount of whole foods you eat, you can reduce inflammation in your body and optimize absorption pathways. Healthy eating can give your body what it needs for all of its everyday processes and the proper fuel to help you achieve your goals. Foods such as organic vegetables and fruits, grass-fed meats, wild-caught fish, and healthy fats are some of the best sources of nutrients you can provide your body. Nutrient-dense foods also help with weight loss and weight maintenance because they are naturally full of fiber, vitamins, and minerals.4

5. Relieve Your Stress

Stress isn’t just a feeling. It’s an actual release of hormones your body produces when it’s met with a challenge. Stress can lead to a weakened immune system when it becomes chronic and can affect you in myriad ways from raising your blood pressure to impacting your mental health. In fact, it’s one of the root causes of autoimmunity. The stress you’re under can be emotional, mental, or physical. Stress can come from physical injury, sleep deprivation, exposure to toxins, leaky gut, or eating a diet full of inflammatory foods. 

On the other hand, relieving constant stress can help you achieve health goals. When you practice stress relief you can avoid and prevent chronic stress-related conditions such as headaches, digestive issues, heart attacks, and fatigue — as well as a range of immune-related illnesses. If you do have an autoimmune disease, then lowering stress is essential to reducing your symptoms.5 

You can also use natural methods to help resolve stress rather than turning to medications with negative and uncomfortable side-effects. Adaptogenic herbs like ashwagandha can promote a more balanced physical and emotional stress response,6 and are easily integrated into supplement regimens with supplements such as Adrenal Support. Adrenal Support not only includes effective and well researched adaptogenic herbs, it also contains amino acids and vitamins crucial for those dealing with chronic stress.

6. Find a Support System

A sense of belonging has multiple strong effects on your emotions and mental function, including lower anxiety and greater perceived happiness. A lack of relationships and support systems is linked to lower general health and well-being. Maintaining relationships with people who understand, respect, and support your health goals makes all the difference. 

The Myers Way® Community is a community built to support, empower, and motivate you. If you’re working to reversing symptoms of autoimmune disease, the community is there for you. If you’re combating Candida overgrowth, SIBO, gut issues, or chronic health issues, the community is still there for you! Through this platform, you can connect with others following The Myers Way®. Here, you can share your success, and get advice to help you reach your health goals.

7. Subscribe and Save

Make sure you have everything you need by subscribing to your favorite services. I recommend convenient food delivery services such as Thrive Market or Butcher Box. In addition, you can now sign up for my Subscribe and Save program to get your favorite health-supporting supplements. 

In our modern society where stress is considered “normal,” supplements to help combat stress can make all the difference. In 2019, 94% of American workers report stress in the workplace alone. On top of more stressful and hectic lifestyles, you’re also dealing with soil depletion and nutritionally deficient food. Supplements can provide you with vitamins and nutrients to support optimal wellness, weight, energy levels, and balanced hormones.

I recommend my Essentials Kit which includes The Myers Way® Multivitamin. It contains the highest quality blend of vitamins and minerals, and is ideal for promoting optimal health. The Probiotic Capsules 30 Billion has 14 potent strains of live bacteria to help maintain a healthy intestinal microecology and support digestion, a healthy mood, bowel health, and a balanced immune response. The vitamins in my D3/K2 Liquid work together to help maintain appropriate calcium skeletal distribution and promote healthy artery elasticity, as well as to support mood and immune function. The omega-3 fatty acids in my Complete Omega-3s support a healthy inflammatory response, which is critical for maintaining whole body health, as well as healthy immune and cardiovascular function.

Whether you choose the Essentials Kit or one of my other custom-formulated supplements, Subscribe and Save is the ideal way to ensure you always have just what you need. Plus, you enjoy a 10% discount on each delivery. And that should help make you healthy and happy with a little more cash in your pocket!

The post 7 Tips to Help You Achieve Your 2020 Health Goals appeared first on Amy Myers MD.

Piña Colada Coconut Ice Cream

Even during the winter months, you can make this Piña Colada Coconut Ice Cream and enjoy a tropical getaway in a bowl! This recipe is for a delicious, no-churn, soft-serve ice cream that is quick and easy to make. It’s so simple and the ingredients in this coconut ice cream are actually incredibly healthy. Using only coconut milk and frozen fruit, this recipe is non-dairy, Paleo, The Myers Way® and even Autoimmune protocol compliant. You can serve it on its own, or top with toasted coconut for some extra crunch and healthy fats.

What are the Ingredients in this Piña Colada Coconut Ice Cream?

Made with wholesome, real food ingredients, Piña Colada Coconut Ice Cream is healthier than anything you’ll find at an ice cream shop. It’s just another reminder that eating healthy doesn’t mean you have to skip dessert. Here are the healthy ingredients that make this dairy-free, coconut ice cream a delicious addition to any healthy menu.

Frozen Pineapple and Banana

Tropical fruits lend a natural sweetness to this homemade ice cream while contributing some of the traditional piña colada flavor without any toxic or inflammatory ingredients — hold the rum, please!

Just one cup of pineapple contains over 100% of your daily value of vitamin C, which is an essential antioxidant to help support your immune system and adrenals. Pineapple also contains plenty of manganese and thiamin, which help the body process cholesterol, protein, and carbohydrates, and convert carbs into energy (respectively).

Then we have the banana. There’s no need to let this household staple sit on the countertop until it’s no longer edible. Bananas are a popular fruity ingredient in many healthy desserts and for good reason. Perfectly sweet and easy to digest, bananas also contain potassium, fiber, and B vitamins.

Coconut Milk

One of my favorite ingredients, coconut milk is the best dairy-free milk choice for this no-churn ice cream recipe. Full fat coconut milk is creamy with a subtle sweetness and mild tang, and the tropical taste is perfect for a piña colada flavored treat. The saturated fat in coconut milk helps stabilize blood sugar and makes this a satiating, rich dessert that’s great for your digestion.

Turmeric

This bright orange root is a fantastic antioxidant and contains the polyphenolic compound curcumin, which naturally supports your body’s inflammatory response. You don’t have to save this spice for a flavorful, AIP curry when you have recipes like this Piña Colada Coconut ice cream.

Stevia

A few drops of liquid stevia makes this recipe a bit sweeter while keeping your coconut ice cream free of added sugar. Unlike refined sugar or even natural sugars like honey or coconut sugar, stevia will not spike your blood sugar. However, if you find that the fruit is sweet enough on its own, or you dislike the taste of stevia, you can easily omit it.

How to Make Piña Colada Coconut Milk Ice Cream

This homemade ice cream recipe doesn’t need an ice cream maker. It is so simple and comes together so quickly — which is perfect for busy people like you and me. Frozen fruit also makes this dessert a cost-effective time saver!

All you need to do is add the ingredients to a high speed blender and blend them until the mixture is smooth. Pour mixture into a loaf pan or glass container and allow to freeze for at least six hours, or overnight.

When you’re ready to serve the ice cream, remove the container from the freezer and let it sit out at room temperature while you quickly toast some coconut flakes for topping or prepare some other delicious toppings such as sliced tigernuts!

Piña Colada Coconut Ice Cream






Course

Dessert


Protocol

Autoimmune Solution (AIP), Elimination Diet, Paleo, Thyroid Connection








Ingredients

3 cups frozen pineapple1 banana sliced and frozen2 cups full fat coconut milk1 tsp turmeric toasted coconut flakes or shredded coconut for topping (optional)

Servings:

Units:
MetricUS Imperial

Instructions

Place all ingredients into a high-speed blender. Blend until smooth and combined.Pour ice cream mixture into a loaf pan or glass freezer-safe container. Cover and let freeze for 6 hours or overnight.When ready to serve, let sit at room temperature to soften until ice cream reaches desired consistency.Top with toasted coconut for an extra decadent treat!

Even during the winter months, you can make this Piña Colada Coconut Ice Cream and enjoy a tropical getaway in a bowl! This recipe is for a delicious, no-churn, soft-serve ice cream that is quick and easy to make. It’s so simple and the ingredients in this coconut ice cream are actually incredibly healthy. Using only coconut milk and frozen fruit, this recipe is non-dairy, Paleo, The Myers Way® and even Autoimmune protocol compliant. You can serve it on its own, or top with toasted coconut for some extra crunch and healthy fats.

What are the Ingredients in this Piña Colada Coconut Ice Cream?

Made with wholesome, real food ingredients, Piña Colada Coconut Ice Cream is healthier than anything you’ll find at an ice cream shop. It’s just another reminder that eating healthy doesn’t mean you have to skip dessert. Here are the healthy ingredients that make this dairy-free, coconut ice cream a delicious addition to any healthy menu.

Frozen Pineapple and Banana

Tropical fruits lend a natural sweetness to this homemade ice cream while contributing some of the traditional piña colada flavor without any toxic or inflammatory ingredients — hold the rum, please!

Just one cup of pineapple contains over 100% of your daily value of vitamin C, which is an essential antioxidant to help support your immune system and adrenals. Pineapple also contains plenty of manganese and thiamin, which help the body process cholesterol, protein, and carbohydrates, and convert carbs into energy (respectively).

Then we have the banana. There’s no need to let this household staple sit on the countertop until it’s no longer edible. Bananas are a popular fruity ingredient in many healthy desserts and for good reason. Perfectly sweet and easy to digest, bananas also contain potassium, fiber, and B vitamins.

Coconut Milk

One of my favorite ingredients, coconut milk is the best dairy-free milk choice for this no-churn ice cream recipe. Full fat coconut milk is creamy with a subtle sweetness and mild tang, and the tropical taste is perfect for a piña colada flavored treat. The saturated fat in coconut milk helps stabilize blood sugar and makes this a satiating, rich dessert that’s great for your digestion.

Turmeric

This bright orange root is a fantastic antioxidant and contains the polyphenolic compound curcumin, which naturally supports your body’s inflammatory response. You don’t have to save this spice for a flavorful, AIP curry when you have recipes like this Piña Colada Coconut ice cream.

Stevia

A few drops of liquid stevia makes this recipe a bit sweeter while keeping your coconut ice cream free of added sugar. Unlike refined sugar or even natural sugars like honey or coconut sugar, stevia will not spike your blood sugar. However, if you find that the fruit is sweet enough on its own, or you dislike the taste of stevia, you can easily omit it.

How to Make Piña Colada Coconut Milk Ice Cream

This homemade ice cream recipe doesn’t need an ice cream maker. It is so simple and comes together so quickly — which is perfect for busy people like you and me. Frozen fruit also makes this dessert a cost-effective time saver!

All you need to do is add the ingredients to a high speed blender and blend them until the mixture is smooth. Pour mixture into a loaf pan or glass container and allow to freeze for at least six hours, or overnight.

When you’re ready to serve the ice cream, remove the container from the freezer and let it sit out at room temperature while you quickly toast some coconut flakes for topping or prepare some other delicious toppings such as sliced tigernuts!

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The post Piña Colada Coconut Ice Cream appeared first on Amy Myers MD.

Thank You for Your Support in 2019 (and a Sneak Peek at 2020!)

Thank you for supporting me. Thank you for being in the front lines of taking back control of your health. Thank you for allowing me to be a part of your journey to optimal health. Nothing makes me prouder than to know you rely on me and The Myers Way® to help you improve your life. I am truly honored — every single day — that you trust me to provide you with helpful information, proven programs, and the highest-quality supplements to ensure you always have just what you need to live the optimal life you deserve. 

As you may know, I experienced the autoimmune condition known as Graves’ disease and have struggled with toxic mold illness on more than one occasion. Like many of you, I’ve known the fear and near-despair that comes with being ill, and with having my doctor dismiss me. That’s why it’s all the more gratifying that I can be of service to you.

This past summer, I had an eye infection that quickly became severe. The possibility of losing my sight in that eye became very real. The infection was extremely painful, yet the fear of losing my vision was even worse. I had to stay at home and had plenty of time to think and worry. At first, all my attention was focused on me and my eye. However, I began to realize that, one way or another, this crisis would pass and I would be back at work again — probably very soon. 

I began to think about all the people who don’t know when or if they will ever feel better. I remember that feeling from my first symptoms of Graves’ disease. It’s a terrible feeling. Although of course, I think about health all the time — it’s my job and my passion! — having that forced time away from work gave me time to reflect on my mission. I returned to the office rededicated to ensuring that everything we do at AmyMyersMD.com is focused on returning our community to optimal health and staying healthy for the long term. 

This coming year several things will be happening that will help me and the AmyMyersMD.com team do just that. A big one is that Amy Myers MD® will be moving to a new headquarters early in the year! We’ll have our very own building that’s been custom-designed just for us to help us grow into the future. And, in line with The Myers Way®, I’m working closely with the architects to make the building as “clean” as possible. I’ll be eliminating toxins from the workspace with filtered water, purified air, and low VOC paints and furnishings.

Even more exciting is that the warehouse will be on-site and we’ll have our own state of the art fulfillment center! This is something I’ve been hoping to do for a long time. It means I’ll have better packaging and I might even be able to pop in and write a few personal notes to tuck into your packages. It will also enable me to streamline the order process tremendously! I’ll also have greater control over inventory so although I can’t promise I’ll never be out of stock on anything, it will make it a lot less likely that I’ll ever have to keep you waiting. (And for anyone who did experience an out-of-stock event this year, I thank you so much for your patience!)

Of course, I have lots of new products I’ve been working on all of 2019 as well. I just can’t rest until I’ve brought the very best solutions to you! I get goosebumps when I think about what I’ll be introducing in 2020. I don’t want to give too much away, so I’ll just say that they’ve got benefits for your joints, immunity, healthy aging, gut health, and your energy levels. 

Many of you have told me how much you love the bars, so I’ve been dreaming up some great new offerings there as well. I extensively test and retest the ingredients to give you the highest-performing snack or meal replacement without skimping on flavor. You can be sure that I tasted quite a lot of them to make sure they were just right!

There will be a few more innovations coming along this year that will help me serve you better. Some will be behind the scenes and you may not even notice. However, many of them will be innovations that are based both on my own research and my experience treating thousands of people in my clinic. I’m looking forward to sharing those with you throughout the year.

This pas year was certainly a busy year and I think 2020 will be as well! I developed many new products for our community and to keep that momentum going, I grew my staff as well. To close the year, I’d like to share this video I created about why I do what I do and what led me to my goal of helping as many people as possible achieve optimal health.

I want to thank you once again for letting me be a part of your health journey. My husband, Xavier, my daughter, Elle, my entire team, and I wish you all good health, peace, joy, and love in 2020.

The post Thank You for Your Support in 2019 (and a Sneak Peek at 2020!) appeared first on Amy Myers MD.

Healthy Superfood Meatballs

Looking for a delicious, easy, protein-packed recipe? These baked Healthy Superfood Meatballs are the answer. Made with clean eating ingredients including zucchini and beef, these gluten-free meatballs have zero breadcrumbs, but all the savory flavor you’re looking for. They’re the perfect Paleo, dairy-free, and Keto protein to serve as an appetizer at parties, or pack away with roasted veggies for meal prep!

Can A Meatball Be Healthy?

Your average meatballs are filled with cheese and breadcrumbs — they’re basically asking your body for a fight. However, these Healthy Superfood Meatballs are full of nutrients your body will love. They’ve got some of the healthiest ingredients you can find in a meatball, and they’re a great way to pop some protein onto the menu.

Ground Beef

Red meat is a nutrient-dense addition to your diet, and ground beef from grass-fed cows contains B vitamins, zinc, and iron. It will also provide you with the saturated fat and cholesterol we all need in our diets in moderation. My favorite source for grass-fed beef is Butcherbox, where providing families with clean, healthy food is made a priority. Their beef never uses any antibiotics or hormones, and I not only know what I’m putting in my body, but also what I’m offering to my friends and family.

Basil

Culinary herbs are often underappreciated, yet they provide great nutrients in small quantities. Basil, for example, is full of vitamins A, K, and C, along with iron, magnesium, calcium, and potassium.

Organic Greens Superfood Powder

Superfood powders made from dehydrated greens offer an array of nutrients including vitamins A, C, K, and E alongside fiber, magnesium, iron, folate, and more. My Organic Greens is made with 100% USDA certified organic veggies, superfoods, fruits, herbs, and adaptogens, and it’s really delicious (even on its own).

How to Make Healthy Superfood Meatballs

My Healthy Superfood Meatballs couldn’t be easier to make. They’re oven baked to save time and prevent messy kitchen cleanup. It also makes them a relatively hands off recipe while they bake in the oven.

First, preheat your oven to 375 degrees. Grate your zucchini, mince your garlic, and dice your basil, then combine them in a bowl with all other ingredients until the vegetables are evenly distributed in the ground beef.

Shape the ground beef mixture into 1 inch meatballs (or preferred size), and place them on a parchment lined sheet pan. Bake the meatballs for about 20 minutes, or until cooked through.

Can I Freeze Healthy Superfood Meatballs?

These Healthy Superfood Meatballs are an excellent option to get meal prep out of the way. Leftovers will keep in the refrigerator for 3-4 days in an airtight container. You can freeze leftovers (and even double or triple the batch to freeze for later) by arranging them in a single layer in an airtight container or storage bag.

To reheat from frozen or refrigerated, place in a 375 degree oven until warmed through. You can also reheat them in a skillet.

Healthy Superfood Meatballs






Course

Main Dish, Side Dish




Servings

12 meatballs

Ingredients

1 lb grass-fed ground beef1/2 zucchini grated1 clove garlic minced1/2 cup fresh basil loosely packed1 scoop Organic Greens1/2 tsp sea salt

Servings:
meatballs

Units:
MetricUS Imperial

Instructions

Heat oven to 375 degrees F. Line a sheet pan with parchment paper.Finely dice the fresh basil.Combine grated zucchini, minced garlic, diced basil, superfood powder, sea salt and ground beef in a large bowl. Shape into meatballs of equal size, about 1 inch each. Place on a sheet pan lined with parchment paper.Bake meatballs for 18-20 minutes or until cooked through.

Looking for a delicious, easy, protein-packed recipe? These baked Healthy Superfood Meatballs are the answer. Made with clean eating ingredients including zucchini and beef, these gluten-free meatballs have zero breadcrumbs, but all the savory flavor you’re looking for. They’re the perfect Paleo, dairy-free, and Keto protein to serve as an appetizer at parties, or pack away with roasted veggies for meal prep!

Can A Meatball Be Healthy?

Your average meatballs are filled with cheese and breadcrumbs — they’re basically asking your body for a fight. However, these Healthy Superfood Meatballs are full of nutrients your body will love. They’ve got some of the healthiest ingredients you can find in a meatball, and they’re a great way to pop some protein onto the menu.

Ground Beef

Red meat is a nutrient-dense addition to your diet, and ground beef from grass-fed cows contains B vitamins, zinc, and iron. It will also provide you with the saturated fat and cholesterol we all need in our diets in moderation. My favorite source for grass-fed beef is Butcherbox, where providing families with clean, healthy food is made a priority. Their beef never uses any antibiotics or hormones, and I not only know what I’m putting in my body, but also what I’m offering to my friends and family.

Basil

Culinary herbs are often underappreciated, yet they provide great nutrients in small quantities. Basil, for example, is full of vitamins A, K, and C, along with iron, magnesium, calcium, and potassium.

Organic Greens Superfood Powder

Superfood powders made from dehydrated greens offer an array of nutrients including vitamins A, C, K, and E alongside fiber, magnesium, iron, folate, and more. My Organic Greens is made with 100% USDA certified organic veggies, superfoods, fruits, herbs, and adaptogens, and it’s really delicious (even on its own).

How to Make Healthy Superfood Meatballs

My Healthy Superfood Meatballs couldn’t be easier to make. They’re oven baked to save time and prevent messy kitchen cleanup. It also makes them a relatively hands off recipe while they bake in the oven.

First, preheat your oven to 375 degrees. Grate your zucchini, mince your garlic, and dice your basil, then combine them in a bowl with all other ingredients until the vegetables are evenly distributed in the ground beef.

Shape the ground beef mixture into 1 inch meatballs (or preferred size), and place them on a parchment lined sheet pan. Bake the meatballs for about 20 minutes, or until cooked through.

Can I Freeze Healthy Superfood Meatballs?

These Healthy Superfood Meatballs are an excellent option to get meal prep out of the way. Leftovers will keep in the refrigerator for 3-4 days in an airtight container. You can freeze leftovers (and even double or triple the batch to freeze for later) by arranging them in a single layer in an airtight container or storage bag.

To reheat from frozen or refrigerated, place in a 375 degree oven until warmed through. You can also reheat them in a skillet.

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"recipeYield": "12 meatballs"
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The post Healthy Superfood Meatballs appeared first on Amy Myers MD.

7 Tips to Protect Yourself from WiFi, EMFs, & EMR

We live in a “smart” world, where so many things are wireless. From our phones to our computers, and even our electrical meters, the world is truly becoming more and more connected. While this has many benefits — I can’t imagine not using my cell phone! — it can have serious health effects unless we take some simple steps to protect ourselves.

In my two previous articles, I explained what WiFI, EMFs, and EMR are and some of the hazards associated with them. I also touched on effective ways you can protect yourself and your family. I’ll go into much greater detail on those here. 

Before we move on to who is most affected and what you can do, I’ll quickly recap what these acronyms mean. WiFi, or wireless fidelity, is the technology of wireless communication, which is facilitated by electromagnetic fields (EMFs) and the result is electromagnetic radiation (EMR). 5G, the fifth generation of WiFi, is of particular concern, as it emits the most intense radiation.

Together, this technology emits something called “electropollution.” It is every bit as real as the toxins I’ve written and spoken about such as heavy metals, pesticides, and household chemicals. Ensuring we steer clear of electropollution as much as possible, just like I advise with other toxins, will help us on our journey to optimal health.

Who is Affected?

Everyone, and especially children. Their cells are growing at a fast rate, their immune systems are forming, and their central nervous systems are under development. Because children’s brains and bodies are immature, this makes them more vulnerable to the effects of electromagnetic radiation. So, it’s important to limit or eliminate exposure as much as possible for young children. 

Also at high risk are pregnant women and people in their reproductive years. This is because EMR impacts fertility in both men and women. It lowers sperm production and motility1 in men and causes a drop in the number of eggs in women.2 Finally, people who repair electronic equipment are also at greater risk, due to the close proximity to EMF exposure,3 as are flight crews and frequent flyers who are constantly in closely confined WiFi environments.4

What are the Common Ways You’re Exposed?

You probably never think about the ways in which you are exposed to EMFs and EMR created by WiFi. Here are 10 of the most common, many of which you can control:

Cell phones and cordless phonesLaptopsMicrowave ovensBluetooth devices (such as speakers, headphones, mouse, keyboard)WiFi itselfSmart televisions and radiosPower lines and cell phone towers (also known as base stations)Household smart devices (meters, security systems, thermostats, and vacuums)Air travel including preflight scannersX-rays, CT scans, and MRIs



What Problems Result from Exposure to WiFi, EMFs, and EMR?

Unfortunately, the list of health problems associated with WiFi, EMFs, and EMR is long and various studies back this up. According to expert Dr. Martin Pall, Professor Emeritus of Biochemistry at Washington State University who has a PhD in biochemical genetics from Caltech, there are over 38 documented cases of EMF causing cancer alone. Here is a list of some of the most common problems associated with WiFi, EMF, and EMR:

Anxiety and behavior changes such as ADD and ADHDIncreased cancer risk, especially breast cancerTinnitusChanges to cognitive function such as a lack of attention and concentrationDevelopmental problems, especially in the brainIncreased stress response and impact on the adrenal glandInfertility due to negative impact on sperm and egg qualityMiscarriage Hormonal imbalancesNeurological disorders, including dementia and ALSObesity DiabetesOxidative stress and lipid peroxidation



What Steps Can You Take to Minimize Your Exposure?

I’ve got some very good news: You don’t have to give up the benefits of modern life to lessen your exposure to WiFi, EMFs, and EMR. I’ve taken many of these steps in my own home. The changes are low-cost, easy to make, and have practically no impact on how my family lives. I recommend implementing as many of these tips as you can.

1. Use Your Cell Phone and Laptop Safely

If you’re like me, your cell phone is probably a constant presence in your life. However, you can adjust your habits without giving up the convenience of your phone. In just a few days, I developed healthier habits with my phone.

Switch off bluetooth and don’t use bluetooth headphones.Carry your cell phone in a purse or bag rather than on your body.Get a phone shield case like this one that minimizes exposure.Use 3G, which emits much less radiation yet has a slower internet speed. It works fine for most needs. On an iPhone, go to Settings> Cellular> Cellular Data Options> Enable LTE and select “Off”. Turn off cellular data entirely. You can do this in your phone’s “settings” menu. This means you’re disabling your phone’s radio signal and use of cellular data over your provider’s network. If you have a newer cell phone, you can still turn on WiFi to access the internet as well as send and receive calls and texts. Your cell phone manufacturer will have a complete list of functionality for your model.Use the speakerphone function to talk on your phone instead of holding the phone to your ear, or use headphones like these that plug in to the phone. If you want your cell phone by your bed at night, put it in airplane mode. That way you can still use it as your alarm clock, as I do.  If you can’t do that, turn up the ringer volume on your cell phone and place it far from your bedroom. Limit device time. This seems so simple, yet I admit it can be tough! Many newer phones have built in apps that will monitor and inform you of how much screen time you’re getting.Avoid placing laptops and tablets on your body while in use. If you often have your laptop in your lap, consider using an EMF blocking laptop pad such as this one.



2. Avoid or Remove Smart Meters

If you have an analog meter, then good for you! It’s definitely not a smart meter. If you have a digital meter, it may or may not be a smart meter. Contact your utility company to find out if there is a smart meter on your home.

Opt out if you can. Many cities and towns will allow you to opt of smart meters.  I had my smart meter replaced with a traditional meter for $75 with an additional monthly fee of $10.Purchase a protective cover if you can’t have the smart meter removed. Learn more in this article.



3. Limit Your Smart Devices

I recommend you don’t buy any of the “smart” devices that are becoming popular. A smart device is one that connects wirelessly to other devices (like your phone) via different wireless protocols such as Bluetooth, WiFi, 3G, 4G and 5G. If it’s wireless, it’s emitting radiation into your environment. Instead, choose hardwired versions if you can. However, some items like non-smart TVs are practically impossible to find. And some smart devices are now standard on new homes.Try to minimize their use as much as possible. Here’s a list of smart devices I suggest you avoid if you can:

WristwatchesSpeakersHome assistants (like Amazon Echo or Google Home)Garage door openers (traditional remotes are not smart devices)Self-propelled robotic vacuumsLight bulbsVideo doorbells Door locks



4. Unplug

This is one anyone can do! It not only reduces electropollution, it will also save you money which is never a bad thing.

Plug electronic devices into a power strip with a timer. This makes it easy to have devices on when you need them and off when you don’t. I have my TV, router, soundbar, and a few other items on a power strip and timer and I’ve found it very convenient.Unplug small items that don’t need to be powered at all times like your hairdryer or kitchen mixer.Disconnect your router at night or when you’re not using it. Turn off your baby monitor if you feel ready to go without. Otherwise, opt for a hard-wired model and place it across the room from the crib or bed. Restrict electronic devices in your bedroom to absolute must-haves such as an air purifier or humidifier. Place your router, smart TV, speakers and other smart devices as far from your bedroom as possible. Turn off breaker switches to bedrooms at night.



5. Hardwire

I can’t stress enough the difference this can make! It’s an old-school solution to a high-tech problem.

Purchase ethernet cables to directly connect devices. Most older computers have an ethernet port specifically for this purpose. If you have a newer Macbook, like I do, or one of the newer, thinner models of laptops that are now being released, I found you’ll need to purchase a USB-C to ethernet adaptor to connect the ethernet cable to your computer. You can also directly connect your computer to your printer with a USB cable when you need to print. This may also require an adapter. Don’t forget to shut off the WiFi on the printer. Wire your iPad or tablet, using adapters. For an iPad like mine, you’ll need an RJ45 Lightning to Ethernet Adapter and a shielded ethernet cable with metal rather than plastic ends. Once connected, go into “Settings”, and the “Ethernet” menu item will appear. Ensure Airplane Mode is on, and WiFi and Bluetooth are off. Invest in a MOCA adapter that allows you to turn RJ45 coaxial cable into an ethernet port, which has a switch on it so you can turn it on and off. My TV, speakers, Apple TV, and cable box are all attached to one and are now hardwired.Purchase an adapter that allows you to plug your smartphones directly into your home’s network so they can access the internet. I did this so I can turn off the cellular antenna and WiFi, yet still make calls through the internet.You can turn off the wireless component of most internet modem/routers whenever you want. I have to be directly connected (hardwired) to the router, yet I can remotely control this functionality by turning it off and on through an app on my phone.Insert a cable isolation filter into incoming cables that carry current to help filter dirty electricity.



6. Boost Your Immune System

Another action you can take is to boost your immune and overall health with supplements. In case you’re wondering: Yes I do have all of these in my home!

Glutathione: Glutathione is the body’s most powerful detoxifier and is critical for a strong immune system and clearing toxins from your body.Rest and Restore™: Rest and Restore™ is a physician-formulated combination of targeted amino acids and minerals designed to support relaxation and sleep.Curcumin: Curcumin supports a healthy immune response and modulates your inflammatory response. My liposomal formula allows the greatest bio-absorption of this substance that’s derived from turmeric.Omega-3s: These fatty acids support your body’s healthy inflammatory response as well as healthy vision, mood & cognitive function.Resveratrol: Resveratrol is a powerful free radical scavenger that optimizes the immune system, supports the healthy appearance of vasculature in the legs, and balances inflammatory response.Multivitamin: My specially formulated multivitamin is designed to build the ultimate foundation for optimal health. It contains high levels of key nutrients for general wellness and detoxification including selenium and zinc. The vitamins are in their activated forms to promote cardiovascular and neurological health, and optimize detoxification and methylation.



7. Go Above and Beyond

If you find that you are especially sensitive to EMFs or simply want to take further steps, here are a few additional options you can consider.

Sleep under an EMF-blocking blanket. These are also available in child sizes.These are great if you’re in an apartment or traveling to a hotel where you can’t have control over the environment.Use EMF-blocking paint that can be covered with regular paint on interior walls to block outside EMFs from entering your home. Some apartments will also allow you to paint the walls. Consult your lease, or reach out to your management team or landlord for permission.Consider purchasing a whole-house dirty electricity mitigation system such as this one from SineTamer. These are wonderful if you own your own home.

You may or may not feel a difference between an environment with a lot of electromagnetic radiation and one with very little. I myself can’t tell a difference whether the WiFi is on or off, however I had patients who were extremely sensitive and could not tolerate it. When you make these changes, you may feel an improvement right away or nothing at all.

However, there are many toxins we can’t see, smell, feel, or taste and yet they can impact our bodies dramatically. This is especially true over the long term because exposure to toxins has a cumulative effect.

As a functional medicine physician, I advise everyone to control what they can in their environments. In fact, Tame the Toxins is the third pillar of The Myers Way®. Filtering out dirty electricity, WiFi, EMFs and EMR is every bit as important as filtering your air and water; eating clean, organic foods; and buying clean beauty and homecare products. 

Fortunately, you can create a haven within your home and limit your exposure with these simple steps that put you in control of these toxins. And the added benefit is that the more of us who take these steps, the more we minimize electropollution for everyone.

The post 7 Tips to Protect Yourself from WiFi, EMFs, & EMR appeared first on Amy Myers MD.

5 Health Hazards of WiFi, EMFs & EMR

WiFi, EMF, EMR are all around us and enable us to learn, share, and communicate in ways that were just a dream a short while ago. We all — including me! — use this technology as part of our daily lives. However, it does come with some real health issues. Fortunately, while you need to be aware of the hazards, there are very achievable ways to minimize your exposure.

In my previous article, I detailed what WiFi, EMfs, and EMR actually are, and some simple ways you can minimize their impact on your life. In today’s article I’ll address five of the most concerning health effects, and introduce the steps you can take to protect yourself and your family. These are simple measures nearly everyone can take — I know because I’ve used them myself!

To refresh your memory, WiFi is the technology of wireless communication, which is facilitated by electromagnetic fields (EMFs) and the result is electromagnetic radiation (EMR). 5G — the fifth generation of WiFi — is of particular concern, as it emits the most intense type of radiation (EMR) of any form of WiFi.  

The extent of radiation damage depends on the proximity to the radiation and its intensity. If you’re in a 5G area, you’re going to be in close proximity to a higher intensity and greater frequency electromagnetic field. That also means greater exposure to EMR, which has been shown, irrefutably, to cause cancer.1 Unfortunately, cancer is only one of the many hazards of exposure to EMFs and EMR and I’ll review the five other most concerning issues. 

Before I dive in, I want to remind you that I am a very proactive person! I know that we all have the ability to take back control of our health, and make real changes. With that in mind, read on!

1. Reproductive Effects

One of the biggest hazards of electromagnetic radiation (EMR) is lowered fertility rates. Exposure to EMR is ubiquitous in first-world countries. EMR causes a decrease in sperm count and motility2 in men along with a lower number of eggs in females.3 It aIso causes an increase in miscarriage. 

Likewise, increased exposure to EMR has been shown to cause lower levels of each of the three kinds of sex hormones: estrogen, progesterone, and testosterone, resulting in lower libido. It also causes changes in the structure of the testes in men and changes in the structure of the ovaries in women.  

An analysis published by Levine et. al. in 2018 showed that sperm counts have dropped below 50 percent of the normal level in every technologically advanced country. In 2016, reproductive rates in nearly all these countries fell to about seventy-three percent of replacement levels. This is a large drop in births within just one generation! 

We are starting to see concrete evidence of this. For example, between 2016 and 2017 in Singapore, a densely populated, high-technology East Asian country, there was a radical reduction in population. In fact, Singapore had a thirty-one percent drop in reproduction in just one year.4

2. AUTISM/ADHD

Autism and ADHD (attention-deficit hyperactivity disorder) are among the most common neurological side effects of electromagnetic fields and radiation. There has been a dramatic rise in the prevalence of autism which coincides with the deployment of wireless technologies. This merits further research because exposure to EMF and EMR are known to be “biologically disruptive, and strong, interim precautionary practices are advocated,” according to the NIH (National Institutes of Health).5,6 

One expert, Dietrich Klinghardt, MD, PhD, is the founder of the Klinghardt Institute and the American Association of Neural Therapy. He has been treating autistic children in his integrative medicine practice for more than 45 years. He states that he has seen first-, second-, and third -generation children with autism in what he calls a “cascade of worsening from generation to generation.” He asserts that WiFi, which emits EMR, “damages the DNA,” causing problems in subsequent generations, at a rate that increases exponentially.

Dr. Martin Pall, one of the many speakers at the 5G Crisis Summit this year, has done extensive research on this very subject. Dr. Pall is a professor of biochemistry in basic medical science with a PhD in biochemical genetics from Caltech. He has published numerous papers on wireless radiation effects. Dr. Pall’s research has focused on the effects of wireless radiation, including neurological and neuropsychiatric effects, DNA, cell death, endocrine effects, cancer, cardiac effects, very early onset Alzheimer’s, and other dementias.

According to Dr. Pall, EMFs cause extensive biological damage to cells, because they greatly increase the influx of calcium ions through what is called “voltage-gated calcium channels” (VGCCs). The VGCCs have a structure called a voltage sensor, which detects the electrical charge across the plasma membrane. 

VGCCs are channels in the plasma membrane that surrounds all of our cells. The problem occurs because when the channels open up, they allow large amounts of calcium to flow into the cell. Many adverse biological effects, including autism and ADHD, are produced by excessive intracellular calcium. 

With EMF exposure, genetic changes can occur in multiple T-type VGCCs, which are particularly susceptible to activation. When there is more activity in those VGCCs, there is more susceptibility to autism. There is at least one animal study that argues for autism being caused by EMFs. For example, when mice were prenatally exposed to EMFs and then the exposure was halted, the mice developed ADHD-like effects that continued all the way through adulthood. 

Further, de novo mutations (a mutation present in one family member for the first time) occur in germline cells, the cells that end up producing sperm or eggs. These cells pass those mutations on to the next generation. Remember I mentioned Dr. Klinghardt’s work and how he was seeing autism worsen from generation to generation?

Twelve to fifteen percent of the autism patients have de novo mutations of a sort that influences the occurrence of autism.This impacts either directly or indirectly the synaptic formation in the developing brain and greatly increases the occurrence of autism in those people that carry those mutations. We’ll talk more about DNA changes below.

3. DNA CHANGES

Another serious hazard of WiFi, EMF and EMR is DNA changes. Genetic mutations are irreversible, and they are cumulative. It is extraordinarily rare to have reversal of a mutation in humans. According to Dr. Pall, autism genetics data is the best data we have to date, and this data argues that we’re already far along in terms of mutations globally. 

In fact, the autism incidence has gone up 10-fold in the past 20 years.7 There is twelve to fifteen percent of the population carrying the autism “de novo” mutations. This is a minority, but it’s still a lot of events of a genetic mutation in society. 

These are also mutations that are occurring in genes that influence the synaptic connections — that is the connections among nerve cells, including the cells in your brain. These mutations are advanced, and the concern with 5G is that both the frequency and amount of pulsation means that the effects on the VGCCs in the brain will be vastly greater.

Let me explain. What happens with a genetic mutation is that the double-strand in cellular DNA breaks. When there are two double-strand breaks in different locations, you end up getting various kinds of chromosomal rearrangements. So, these mutations are going to increase more or less squared so that 4 mutations becomes 16 in the next generation, or maybe even higher.

Dr. Pall points out that the level of male dysfunction that we’re seeing is caused by essentially the same mechanism that is involved in causing autism and ADHD. Both autism and ADHD are much more common in males than in females. The same gene found in a male produces more severe effects than that gene found in the female. This is because males are more sensitive to the disruption of the synaptic formation in the developing fetus.

4. Early Onset Alzheimer’s and Dementia

Electromagnetic radiation (EMR) also contributes to early onset Alzheimer’s and dementia. Sadly, this condition no longer only affects older people. The rise in this neurological conditions correlates to the rise in EMF exposure. There is evidence that people who have high exposures to extremely low frequencies of EMF have higher incidences of Alzheimer’s disease.8 

As Dr. Pall explains, all of the neuro-degenerative diseases, such as Alzheimer’s and dementia, are impacted by excessive intracellular calcium in the brain. EMFs activate voltage-gated Ca2+ channels (VGCCs), which mediate calcium entry into cells in the brain. Increased VGCCs leads to excessive intracellular calcium and is consistent with the fact that the EMFs trigger these conditions.9 I know this sounds very complicated so I’ll give you an example to help explain.

One study showed that Alzheimer’s disease increases the production of amyloid beta-protein, and this is concerning because 5G exposure produces a similar effect in rats. All of the rats studied that were exposed appeared to have the equivalent of Alzheimer’s disease. 

As a result, problems with memory and behavior of the type seen in humans with Alzheimer’s occur. The rats had high levels of amyloid beta-proteins and oxidative stress in the brain. Again, this is what is found in Alzheimer’s disease.10

5. Neuropsychiatric Effects

How often have you heard some of the most typical complaints in our modern society? “I can’t sleep. I’m tired all the time. I’m depressed. I’m anxious. My memory just doesn’t seem to work.”  We often chalk these problems up to busyness and stress. While that may be the case for some people studies have linked all of these conditions to consistent EMF exposure.

EMF exposure has been shown to cause diverse neuropsychiatric effects including:

Sleep disturbancesHeadachesDepressionFatigueConcentration or attention dysfunctionMemory changesDizzinessIrritabilityLoss of appetiteRestlessnessAnxietyNauseaSkin burning or tingling sensations

Many studies have been performed over the past 50 years on EMF exposure and all have shown these same effects.11 EMFs have also been shown to affect learning,12 as well as cause problems in human vision.13

As Dr. Pall explained in his lectures at the 5G summit, brain structure is also impacted by low intensity EMFs. These structural changes in brain function develop slowly over time. However, research has shown that if exposure stops, spontaneous recovery can occur, and the same is true of limiting exposure. It may take a couple of months, yet recovery can happen.

What You Can Do

I know this may feel overwhelming at first, and I want you to know that there are many things you can do to protect yourself, and your family from the effects of WiFi, EMFs, and EMR. I will offer you very specific steps on these in my next article. For now, check out a few of the simple things that you can do immediately while still being able to use your cell phone and computer.

Remove your home’s smart meter: If that’s not possible, install an inexpensive shield, like this one.
Create a wired internet connection: You can do this for your computer with an ethernet cable, instead of a WiFi modem or install a WiFi shield on your wireless router such as this one.
Turn off your wireless router: It’s best to turn off your wireless router when not using it — especially at night while you sleep. You can do this manually or install a timer like I did.
Put your cell phone in airplane mode: Ideally, you can shut it off completely at night if you have a landline. If that’s not possible, turn up the volume and keep it away from your bedroom. 
Carry your cell phone in a bag: Stash your phone in your purse or briefcase, never in your pocket or in your shirt pocket or bra. 
Use speaker mode or wired headphones:  Distance is your friend. Try not to hold your cell phone to your ear.
Move your baby monitor: If your kids or grandkids aren’t old enough that you feel comfortable without a monitor, opt for a plug-in model and keep it across the room from beds or cribs. 
Clear devices from your bedroom: Remove the TV (especially the smart ones) and devices like wireless speakers, your phones from all the bedrooms.
Use power strips and timers: Plug devices into power strips with timers to make it easy to turn them off and on again only when needed.

Remember, distance is your friend when it comes to EMF. I’ll discuss all of these items as well as others in greater detail in my upcoming article, 8 Tips to Protect Yourself from WiFi, EMF, and EMR. As I mentioned in my first article on this subject, you can also write to your local, state, and federal elected officials about limiting 5G and the health problems that can result from it. I’ve often said you can take back control of your health and that is certainly true in this situation!

The post 5 Health Hazards of WiFi, EMFs & EMR appeared first on Amy Myers MD.

Keto Green Bean Casserole

A Keto Green Bean Casserole is the perfect, low carb spin on a favorite holiday recipe that you can put on the table for a healthy Christmas dinner. My recipe for this classic casserole features mushrooms and bacon to make it a deliciously savory crowd-pleaser that everyone will reach for. It’s also gluten-free and dairy-free, so you don’t have to worry about filling your body with inflammatory ingredients that will harm your gut.

Is A Keto Green Bean Casserole Healthy?

There are some questions about whether or not the keto diet is healthy diet (especially during the holidays with all of the dairy-based recipes!) This easy holiday side dish is made with wholesome, low-carb ingredients to keep it keto, yet remains completely dairy-free to keep your gut happy and healthy. These are some of the healthiest ingredients you’ll find on your holiday menu with this delicious casserole:

Mushrooms

Edible varieties of mushrooms are all nutrient powerhouses. They’re full of vitamins and minerals to support your health and are known for their B vitamin content with riboflavin, niacin, and pantothenic acid. They contain selenium, copper, and Vitamin D, all of which are nutrients that can support a positive mood and energy levels that can help you make it through the holiday season with festive spirit!

Coconut Milk

To keep this recipe dairy-free, I used coconut milk instead of cream or dairy milk. Coconut milk also provides Keto Green Bean Casserole with an extra boost of healthy saturated fats and MCTs. Full-fat coconut milk is rich and creamy to make it the perfect texture for a decadent green bean casserole. You won’t be able to tell the difference between this casserole and the one grandma used to make.

Green Beans

Can you have green beans on the keto diet? Absolutely. Green beans are a great choice for a veggie-rich keto diet. A full cup of trimmed green beans contains around 7 grams of carbohydrates, 4 grams of which are from fiber. That’s about 3 net carbs per one cup serving. Even if you don’t want to have more than one generous serving of green bean casserole if you’re strictly keto, one portion of this delicious side dish is sure to satisfy you. 

Green beans are also rich in folate and Vitamins A, C, and K and flavonoids! There’s nothing wrong with enjoying a serving of vegetables with other healthy ingredients for flavor and richness. You’ll still reap all of the benefits green beans have to offer.

Bacon

Bacon is a staple in many keto diets. It adds the savory, salty crunch to this green bean casserole without any battered and fried onions. Pastured and preferably heritage bacon is incredibly nutrient-dense with an array of B vitamins, selenium, phosphorus, iron, zinc, and magnesium. It’s also a healthy source of saturated fat and cholesterol, which we need in our diets in a moderate amount for a good balance.

How to Make Keto Green Bean Casserole

My Keto Green Bean Casserole is easy to make and comes together in about 30 minutes. 

First, preheat your oven, and chop your veggies and cooked bacon. Once you have these ingredients ready, saute the diced onion and mushrooms in coconut oil over medium heat until browned. Add your coconut milk and salt, bringing them to a boil.

Once your vegetable mixture is boiling, whisk in arrowroot starch until it starts to thicken. Keep cooking over medium heat until your mixture is very thick. At the same time, boil your green beans until fork tender, then submerge them in an ice bath to stop them from cooking more once they’re done.

Combine the green beans, coconut milk mixture, and half the chopped bacon together, then add them to a baking dish. Cook for 15 minutes until the mixture is bubbly. Top with the rest of the bacon, bake for another 5 minutes, and serve!

How Do You Reheat Green Bean Casserole?

This Keto Green Bean Casserole makes some delicious leftovers (to be enjoyed with all your favorite holiday leftovers), and is best reheated in the oven. Bake at 350 degrees until warmed through and the casserole is bubbling slightly.

Keto Green Bean Casserole






Course

Side Dish








Ingredients

1 cup onion diced1 8 oz package mushrooms stemmed and sliced2 Tbsp coconut oil1 cup full fat coconut milk1 1/2 Tbsp arrowroot starch1 1/4 tsp fine sea salt1 lb green beans trimmed1 lb bacon cooked until crispy

Servings:

Units:
MetricUS Imperial

Instructions

Preheat oven to 350°.Heat a stockpot over medium heat, and melt coconut oil. Add the onion and cook, stirring occasionally, until golden brown. Add mushrooms and cook until they turn dark.Add coconut milk and sea salt and bring to a boil. Once boiling, whisk in arrowroot starch until well combined. Whisk until mixture begins to thicken, about 1 minute.Reduce the heat to medium and cook until mixture is very thick, about 5 minutes, stirring occasionally.While the sauce thickens, bring a large pot of water to a boil. Add the green beans to the pot, and cook until they become just barely fork-tender, about 7-8 minutes. Strain green beans into a bowl of ice water to stop them from cooking further.Chop the bacon very finely until small crumbs form.Add the green beans into the sauce, along with half the bacon and stir until well coated. Press into a 9x9 inch pan and cook until bubbly for 15 minutes.Remove casserole dish from the oven, and sprinkle remaining bacon on top of the mixture. Return to oven and bake for 5 minutes.
Notes

For the green beans, you can also use a 16 oz. package of frozen, trimmed green beans.

A Keto Green Bean Casserole is the perfect, low carb spin on a favorite holiday recipe that you can put on the table for a healthy Christmas dinner. My recipe for this classic casserole features mushrooms and bacon to make it a deliciously savory crowd-pleaser that everyone will reach for. It’s also gluten-free and dairy-free, so you don’t have to worry about filling your body with inflammatory ingredients that will harm your gut.

Is A Keto Green Bean Casserole Healthy?

There are some questions about whether or not the keto diet is healthy diet (especially during the holidays with all of the dairy-based recipes!) This easy holiday side dish is made with wholesome, low-carb ingredients to keep it keto, yet remains completely dairy-free to keep your gut happy and healthy. These are some of the healthiest ingredients you’ll find on your holiday menu with this delicious casserole:

Mushrooms

Edible varieties of mushrooms are all nutrient powerhouses. They’re full of vitamins and minerals to support your health and are known for their B vitamin content with riboflavin, niacin, and pantothenic acid. They contain selenium, copper, and Vitamin D, all of which are nutrients that can support a positive mood and energy levels that can help you make it through the holiday season with festive spirit!

Coconut Milk

To keep this recipe dairy-free, I used coconut milk instead of cream or dairy milk. Coconut milk also provides Keto Green Bean Casserole with an extra boost of healthy saturated fats and MCTs. Full-fat coconut milk is rich and creamy to make it the perfect texture for a decadent green bean casserole. You won’t be able to tell the difference between this casserole and the one grandma used to make.

Green Beans

Can you have green beans on the keto diet? Absolutely. Green beans are a great choice for a veggie-rich keto diet. A full cup of trimmed green beans contains around 7 grams of carbohydrates, 4 grams of which are from fiber. That’s about 3 net carbs per one cup serving. Even if you don’t want to have more than one generous serving of green bean casserole if you’re strictly keto, one portion of this delicious side dish is sure to satisfy you. 

Green beans are also rich in folate and Vitamins A, C, and K and flavonoids! There’s nothing wrong with enjoying a serving of vegetables with other healthy ingredients for flavor and richness. You’ll still reap all of the benefits green beans have to offer.

Bacon

Bacon is a staple in many keto diets. It adds the savory, salty crunch to this green bean casserole without any battered and fried onions. Pastured and preferably heritage bacon is incredibly nutrient-dense with an array of B vitamins, selenium, phosphorus, iron, zinc, and magnesium. It’s also a healthy source of saturated fat and cholesterol, which we need in our diets in a moderate amount for a good balance.

How to Make Keto Green Bean Casserole

My Keto Green Bean Casserole is easy to make and comes together in about 30 minutes. 

First, preheat your oven, and chop your veggies and cooked bacon. Once you have these ingredients ready, saute the diced onion and mushrooms in coconut oil over medium heat until browned. Add your coconut milk and salt, bringing them to a boil.

Once your vegetable mixture is boiling, whisk in arrowroot starch until it starts to thicken. Keep cooking over medium heat until your mixture is very thick. At the same time, boil your green beans until fork tender, then submerge them in an ice bath to stop them from cooking more once they’re done.

Combine the green beans, coconut milk mixture, and half the chopped bacon together, then add them to a baking dish. Cook for 15 minutes until the mixture is bubbly. Top with the rest of the bacon, bake for another 5 minutes, and serve!

How Do You Reheat Green Bean Casserole?

This Keto Green Bean Casserole makes some delicious leftovers (to be enjoyed with all your favorite holiday leftovers), and is best reheated in the oven. Bake at 350 degrees until warmed through and the casserole is bubbling slightly.

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Preheat oven to 350°.Heat a stockpot over medium heat, and melt coconut oil. Add the onion and cook, stirring occasionally, until golden brown. Add mushrooms and cook until they turn dark.Add coconut milk and sea salt and bring to a boil. Once boiling, whisk in arrowroot starch until well combined. Whisk until mixture begins to thicken, about 1 minute.Reduce the heat to medium and cook until mixture is very thick, about 5 minutes, stirring occasionally.While the sauce thickens, bring a large pot of water to a boil. Add the green beans to the pot, and cook until they become just barely fork-tender, about 7-8 minutes. Strain green beans into a bowl of ice water to stop them from cooking further.Chop the bacon very finely until small crumbs form.Add the green beans into the sauce, along with half the bacon and stir until well coated. Press into a 9x9 inch pan and cook until bubbly for 15 minutes.Remove casserole dish from the oven, and sprinkle remaining bacon on top of the mixture. Return to oven and bake for 5 minutes.
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The post Keto Green Bean Casserole appeared first on Amy Myers MD.

Breath Testing for SIBO: Does it Work?

Do you think you have small intestinal bacterial overgrowth (SIBO)? Or perhaps you’ve been treated for it, or for irritable bowel syndrome (IBS), and you’re still experiencing symptoms. Diagnosing SIBO can be challenging because its symptoms vary so widely. You may not even experience bloating, one of the hallmarks of SIBO. In fact, SIBO can be so tricky that it’s often misdiagnosed as IBS, and research suggests that 50% of those diagnosed with IBS actually have SIBO. 

This is why testing, particularly breath testing, for SIBO can be useful. Read on to learn about SIBO’s main symptoms, the types of testing available, and why I recommend breath testing if you do choose to test. Or, you can find out if your symptoms are SIBO by taking this simple quiz, and get started on the road to optimal health right away with my free training.

What is SIBO?

Although there is some beneficial bacteria in your small intestine (sometimes called the small bowel), most of your gut bacteria is meant to be located in your large intestine and colon. In fact, this is where they help break down food, synthesize vitamins, and eliminate waste. When the “healthy” bacteria normally found in the large intestine and colon begin to colonize the small intestine, SIBO occurs. However, it can also be caused by an overgrowth of otherwise normal bacteria in the small intestine itself.

This can be caused by high-carb diets, nerve and muscle damage from diabetes or certain autoimmune conditions, Hashimoto’s, physical obstructions such as diverticula, scarring from surgeries or Crohn’s disease, and from medications such as antibiotics, acid-blocking drugs, and steroids.

The excess bacteria then feed off the undigested food in your small intestine. They particularly love to feed on foods such as sugar, simple and complex carbohydrates, starches, and alcohol.

This might not be a huge issue if food is moving through your system at the ideal rate. However, if you have an under-active thyroid, as is the case with hypothyroidism, your body processes—including digestion—slow down. This often causes constipation. When you are constipated and food lingers in your intestines, it ferments and becomes a breeding ground for bacteria.

Foods that are fermenting in your gut produce hydrogen as a byproduct. Hydrogen can feed single-celled organisms in your small intestine called archaea, which then produce methane as a byproduct. When you have SIBO, you have excess levels of hydrogen or methane, or both in your digestive system.

The Main Symptoms of SIBO

SIBO’s symptoms can range from digestive imbalance to chronic illness and autoimmune conditions. Here are the main ones you might experience.

IBS

You’ve gone to your doctor with frequent diarrhea, constipation — or both — gas, bloating, and abdominal pain. After extensive lab testing, studies, and procedures, everything comes back normal. In what’s known as a diagnosis of exclusion — when she or he can’t find anything wrong — your doctor diagnoses irritable bowel syndrome. However, many doctors don’t test for SIBO even thought the symptoms are alike. In fact, 50% are misdiagnosed and actually have SIBO instead.

Intestinal Issues

SIBO can cause embarrassing gas, painful bloating, diarrhea, and stomach pain.1 You might also be constipated, or experience mixed symptoms that can change from day to day and week to week.2,3 You might wake up with a flat tummy, only to appear 6 months pregnant by mid-morning. Or you may have no digestive symptoms at all.4

Leaky Gut

Leaky gut occurs when the tiny openings in your gut wall that normally allow nutrients and water to pass into your bloodstream become too large and allow foreign matter to escape into your body. This includes proteins found in common foods and toxins that trigger your immune system, cause inflammation, and can lead to food sensitivities (especially to dairy products as many adults are already lactose intolerant), allergies, and even autoimmune disease.

Chronic Issues

Many chronic issues are all linked to SIBO. In fact, SIBO is more common in people who suffer from fibromyalgia, diabetes, celiac disease, chronic fatigue, and Hashimoto’s disease.5,6,7,8  

I often saw in my clinic that my Hashimoto’s patients had reduced bowel motility, which leads to SIBO. This is because people with low levels of thyroid hormone experience slowed transit time. That is, undigested food remains in the gut for longer than usual. This food can ferment, overfeeding bacteria and causing SIBO, along with the uncomfortable gas and bloating associated with it.9 In fact, it’s estimated that 50% of all people with hypothyroidism also have SIBO.10

However, you don’t need to have one of these health problems to have SIBO. You might simply feel weak and fatigued because SIBO can cause malabsorption of nutrients, particularly fats, in your digestive tract.11 Malabsorption occurs for a variety of reasons including changes in your mucosal lining and in your bile salts. This commonly leads to nutrient deficiencies such as B12 deficiency, which causes fatigue, among other things.12

Skin Issues

Rashes, rosacea, and other skin issues also often appear when you have SIBO because the leaky gut that SIBO causes can lead to skin inflammation. In fact, in a recent study of 113 rosacea patients, 46% tested positive for SIBO.13 This is a powerful connection!

I saw in my clinic that the inflammation leading to my patients’ rosacea was frequently caused by undigested proteins in food that got into their bloodstream and cause an inflammatory reaction.14,15

Histamine Intolerance

My patients would also commonly have rashes caused by histamine intolerance triggered by leaky gut. In addition to the histamine produced inside your body as part of your immune response, there are also a variety of foods that naturally contain histamine, cause the release of histamine, or block the enzyme that breaks down histamine, diamine oxidase (DAO).

Common symptoms of histamine intolerance include rashes, as well as headaches, flushing of the face and skin and low blood pressure. Resolving SIBO often resolves histamine intolerance issues as well.

Vitamin and Mineral Deficiencies

As I mentioned above, SIBO can lead to vitamin B12 deficiency because SIBO causes malabsorption of the nutrients in your food. Signs of vitamin B12 deficiency include anemia, fatigue, diarrhea, and headaches.16 However, that isn’t the only deficiency it can cause. The malabsorption that SIBO causes can prevent your body from taking in vitamins A, D, E and K, as well as iron, which are some of the major nutrients your body needs to survive and stay healthy.17,18

Types of Testing

As I mentioned above, a simple way to find out if your symptoms are likely SIBO related is by taking this simple quiz, which I developed after treating thousands of patients in my clinic over a decade of practice. If you find you do have SIBO you can reverse this condition naturally, without harsh treatments such as antibiotics or other prescribed medications.

Additionally, there are a number of different types of SIBO testing, some of which are only available through functional medicine practitioners, and others that are generally available through traditional doctor’s offices and generally covered by insurance. Bear in mind that traditional doctors are likely to treat SIBO with antibiotics, so if you prefer to treat your symptoms without harsh medications, taking matters into your own hands or finding a functional medicine practitioner may be your best option. Here are the most common tests:

Dysbiosis test: This test, specially ordered and administered by a functional medicine practitioner, measures the urine levels of organic acids that are produced by the bacteria in your gut. The results may show high levels of acids such as hydroxyphenylacetate and cresol which could indicate SIBO.19 This test, while valuable, is generally not covered by most insurance.Comprehensive Functional Medicine Stool test: This test allows lab technicians to see what bacteria, yeasts or fungi are present in your stool. Your practitioner will be looking for changes in bacteria composition and fat malabsorption to try and diagnose SIBO.20 I want to stress that this must be a comprehensive test so that a complete data set is available for analysis. Comprehensive tests are generally only ordered by functional medicine practitioners. If your traditional doctor orders a stool test, it will likely not be comprehensive, and not give the full picture.Breath test: This is the gold standard of testing for SIBO if you’re determined to get diagnosed by a doctor. It can be administered by a functional or traditional medicine practitioner, and is often actually covered by insurance. The breath test measures the amount of hydrogen and methane in your breath. You’ll breathe into a special balloon, or collect your breath into small glass tubes over several hours, so your doctor can see the levels of key gases in your breath, some of which may indicate a bacterial imbalance. The most comprehensive tests measure both methane and hydrogen, as well as carbon dioxide. The sugar solution these tests come with should contain 10g of lactulose, 75g of glucose and 25g of fructose.21

Less common testing types available through traditional doctors include jejunal aspiration, which involves taking fluid from your small intestine to measure its bacteria content.22 You may also find that the antibiotic Rifaximin, used to stop the growth of bacteria and to treat IBS as well as other digestive problems such as diarrhea23 may be prescribed based on your symptoms. If those symptoms improve, you will be deemed to have had SIBO.

Who Do I Recommend Testing For and Why

If you’ve been diagnosed with IBS, which is often a diagnosis of exclusion, it’s a good idea to investigate the possibility that you have SIBO. As I mentioned before, almost half of IBS patients have actually been found to have SIBO.24

If you have been treated for certain diseases (such as inflammatory bowel disease, as well as diabetes, chronic fatigue, fibromyalgia or another autoimmune disease) and you haven’t experienced much or any relief, I recommend you get tested for SIBO. If you do have it, treating it is likely to lead to big improvements in your symptoms. 

If you’re gassy and bloated despite positive dietary changes, such as eliminating gluten and dairy, testing for SIBO may also be right for you.
While I usually preferred to diagnose based on symptoms (such as those found in here in my SIBO Quiz), if you do choose to test for SIBO with your doctor, I recommend breath testing. It is the gold standard of lab testing for SIBO. It is inexpensive, noninvasive and relatively accurate, although it is dependent on how quickly food travels through your body and requires a lengthy office visit.

What to Expect for the Breath Test

Prior to the test, you will follow a two-part diet to minimize your exposure to fermentable carbohydrates, which can cause a false positive test results. For the first 12 hours you will eat foods such as eggs, clear broth, plain steamed white rice and broiled or baked chicken, turkey or fish. No fats (with the exception of minimal olive oil for cooking), fruits, vegetables, or starches other than plain white rice are permitted. Those who are constipated will follow the diet for longer. 

In the second part, you will fast for 12 hours, generally overnight is fine. Usually you may drink water and take your prescription medicines, however check with your healthcare provider as they’re requirements may differ. 

For the test itself, you’ll breathe into a tube to measure your baseline methane and hydrogen levels. Next, you’ll drink a sugar solution and then breathe into a tube again every 20 minutes for three hours so your practitioner can collect a breath sample at regular intervals.25

SIBO breath tests are not yet standardized, but I’ve found the three-hour test is the best because each person’s digestive process happens at a slightly different rate. The longer test also allows your practitioner to see the pattern of gas production for both the large and the small intestines. A typical cut-off between the small intestine and large intestine is 100 minutes and results after that time don’t usually reflect what’s going on in the small intestine. Currently the general consensus is that a rise in hydrogen of ≥20 p.p.m. by 90 minutes during glucose or lactulose breath testing for SIBO is considered positive.26 

Further, studies show that high methane production is associated with constipation, and that patients treated for SIBO saw an improvement in their bowel regularity.27 So if you have SIBO and are dealing with constipation (which is less common), you likely have methane-producing SIBO. During testing, methane levels ≥10 p.p.m. are considered positive for this type of SIBO. 

Whether or not you decide to breath test for SIBO or to investigate treatment based on your symptoms alone, I recommend you watch my free training. I developed this training based on 10 years of clinical practice where I helped thousands of patients overcome SIBO naturally. I share detailed information about what SIBO is, why it occurs, the symptoms, and what you can do to eliminate it naturally in three easy steps. It also includes a simple SIBO diet that will get you back on track fast. My free training is the perfect first step in taking back your health!

The post Breath Testing for SIBO: Does it Work? appeared first on Amy Myers MD.

Seasonal Affective Disorder (SAD) and 3 Solutions for It

Winter is coming. Does that make you feel melancholy or blue? It may be a comfort to know you’re not alone. Seasonal affective disorder, or SAD, affects an estimated 10 million Americans.1 If you’re one of them, I have some good news for you! You can take control of the situation with natural means such as Vitamin D.

What is SAD?

Seasonal affective disorder is a type of recurrent major depression that involves episodes of depression during the same season each year. It usually appears during fall or winter, with the most difficult months being January and February, according to the American Psychiatric Association.2 Very rarely, it is associated with spring and summer.

Who is Affected?

This form of depression is four times more common in women than in men. It’s also worse in areas that are farther away from the equator. That’s because in the far northern or southern latitudes — closer to the poles — the winters are usually harsh and long, and there is less sunlight. The lack of sunlight plays an important role in lower serotonin activity, higher melatonin production, and lower levels of Vitamin D.3 

SAD usually begins between 18 and 30 years of age, with the average age of onset at 27.4 Many people with SAD report that at least one close relative or a family member has a psychiatric disorder, most often serious depression or alcohol abuse.5

Seasonal Affective Disorder Symptoms

Not everyone who has SAD has the same experience. However, the most common signs and symptoms of winter-onset SAD include:

Feelings of hopelessness and sadness; thoughts of death or suicideTendency to oversleepA change in appetite, especially a craving for sweet or starchy foodsWeight gainHeaviness in the arms or legsLow energy and decreased physical activityFatigueDifficulty concentratingIrritabilityFear of social rejection and avoidance of social situations



The Causes of SAD

One of the main root causes of SAD is the overproduction of melatonin. Melatonin is a chemical produced by your pineal gland in your brain in response to darkness. It causes sleepiness and lethargy.6 During the day, your pineal is inactive, but when the sun goes down and it gets dark, your pineal gets turned on by an area in your brain called the hypothalamus. 

Then it begins to release melatonin into your bloodstream.7 This usually happens around 9 pm, when your melatonin levels will rise sharply and invite you to sleep. They stay high for around 12 hours, until the light of a new day lowers them back down to almost undetectable levels.8

People with SAD also have trouble regulating the neurotransmitter serotonin, which is responsible for balancing mood.9 The combination of increased melatonin and decreased serotonin impacts the body’s internal 24-hour biological clock, or circadian rhythms, which are synchronized to respond to changes in light levels. This can make it very difficult to adjust to seasonal changes.

Ninety percent of your serotonin is found in your gut,10 which houses the bacteria that help produce it. In animal studies, researchers have found that 60% less serotonin is produced in the digestive tracts of germ-free animals than animals with robust populations of gut bacteria.11 This may explain why studies have found that several species of gut bacteria are missing in people with depression,12 and that imbalances in gut flora can lead to mood imbalances.

No matter what time of year it is, I strongly advise everyone to take a probiotic supplement to ensure the health of the good bacteria in their gut. My Probiotic 30 Billion has 14 of the most important strains to maintain your gut health. My Probiotic 100 Billion has the same 14 strains in a higher dosage that’s ideal for gut recovery, particularly after a course of antibiotics or when you are under excessive physical or emotional stress.

Low Vitamin D levels have also been found in people with SAD. Those living at around 33 degrees north to 30 degrees south of the equator are not able to synthesize Vitamin D during the winter months of November through February. That includes most of the USA from northern Texas through Maine.13 Regions in the southern latitudes that are affected include the Coquimbo Region of Chile, Córdoba, La Rioja and Catamarca Provinces of Argentina, and the Northern Cape and Free State of South Africa.14

Natural Solutions for SAD

Conventional medicine will likely prescribe antidepressants for those who show signs of SAD.15 Serotonin reuptake inhibitors are often prescribed by doctors to SAD sufferers. These include citalopram, escitalopram, fluoxetine, paroxetine, and sertraline.16 Their side effects include weight gain and loss of sex drive.17

What is the best treatment for SAD without the side effects of harsh medications? Well, the best natural ways to treat SAD are light therapy, talk therapy, and Vitamin D supplementation.

Light Therapy

Light therapy boxes mimic outdoor light. They are essentially just a very bright light, and usually provide an exposure of 10,000 lux of light, yet as little UV light as possible. The best time to use a light box is in the morning within the first hour of waking up.18 Infrared light reduced the risk of SAD by 50% compared to no light therapy in a small study, showing the potential of this therapy.19 Even a short exposure to light of just 20 minutes can improve depression scores.20 You can also spend more time outdoors, or if possible, relocate to a different region to increase the amount of light you are exposed to each day.

Talk therapy

A small, recent study has shown that cognitive behavioral therapy (CBT) is effective for people with SAD.21 CBT is a common type of talk therapy, or psychotherapy that’s intended to help you become more aware of inaccurate or negative thinking so you can respond to challenging situations in a more effective way.22

Vitamin D

Vitamin D is a hormone that’s produced in the skin. When you’re exposed to sunlight, ultraviolet radiation penetrates your epidermis and turns provitamin D3 to previtamin D3.23 You can also get Vitamin D from foods such as fatty fish like mackerel and salmon, beef liver, and egg yolks.24 However, aging and sunscreens can both lower your capacity to produce Vitamin D.25

Vitamin D is needed by every type of tissue in your body without exception, so supplementation can be very beneficial. In fact, 41.6% of American adults are thought to be deficient in Vitamin D.26  The most bioavailable type of Vitamin D is Vitamin D3 (as cholecalciferol). When it is combined with Vitamin K2 as MK7 (menaquinone-7), D3 also helps to support your skeletal and heart health. 

And while it may also be useful for supporting immune system function, balanced inflammatory response and a positive mood, the “Vitamin D triage theory” states that it can only support these areas of your well being and each tissue of your body if you have enough. If you are deficient or have suboptimal levels, it only supports the most basic life-supporting functions, such as regulating calcium levels in your bloodstream. 

My Vitamin D3/K2 formula comes in an easy-to-take liquid form with a convenient squeeze top dropper, and supplies 1000 IU of super bioavailable Vitamin D per drop. I combined that with 10mcg of Vitamin K2 as MK7 (menaquinone-7) per drop, to ensure your body can absorb all the Vitamin D and receive all of its benefits.

Seek immediate help from a mental health professional if you are having suicidal thoughts. Seasonal affective disorder is a real and challenging condition that shouldn’t be ignored, yet there are natural ways you can take control of SAD and live your optimal life, no matter what the season.

The post Seasonal Affective Disorder (SAD) and 3 Solutions for It appeared first on Amy Myers MD.

Gingerbread Men

Following a healthy diet doesn’t mean you have to miss out on holiday classics. For example, this easy recipe for Gingerbread Men is suitable for a variety of diets, including gluten-free, The Myers Way®, and Paleo diets! These are also egg-free, so they are a great option for vegans or those following the Autoimmune Protocol. Make these allergen-free cookies to decorate with loved ones and pass out as party favors. They’ll be a hit!

What’s in My Gingerbread Men?

These Gingerbread Men are a healthier spin on a Christmas classic. They have less sugar than traditional recipes and are made with real food ingredients. Here are some of the healthy, whole food ingredients I’ve included in the recipe:

Plantain

This starchy vegetable adds a subtle sweetness and helps bind the dough. Plantains are a great source of grain-free carbohydrates, and they contain vitamins A, C, and B6, along with fiber, magnesium, and potassium.

Dates & Molasses

Unlike plain, refined cane sugar, dates and molasses provide both sweetness and nutrients. Molasses contains a variety of B vitamins and minerals like magnesium, calcium, and iron. Dates contain fiber, B vitamins, potassium, and iron as well.

Coconut Flour & Tigernut Flour

Coconut flour and tigernut flour replace traditional all-purpose flour in this recipe to make it both grain-free and gluten-free. Tigernut flour has a light, sweet flavor while coconut flour helps to bind the ingredients together. I also use coconut flour for dusting, so the dough does not stick to the counter. Both of these flours have a ton of filling fiber to so that you’re satisfied after indulging in a cookie or two, and your digestion is kept in top form! I love incorporating healthy flour alternatives to bump up the nutrition in The Myers Way® recipes.

How to Bake Gingerbread Men

This recipe comes together quickly and easily. First, preheat your oven to 350 degrees. Then combine the plantain, molasses, dates, vanilla, and coconut oil in a food processor.

Slowly add the coconut and tigernut flours, baking soda, and spices to the food processor until a dough forms. Let this dough refrigerate for 10 minutes.

Dust your counter with coconut flour to prevent the dough from sticking before removing the dough from fridge. Once you’ve retrieved the dough for your Gingerbread Men from the refrigerator, roll it out to ¼ inch thick and cut into desired shapes.

Place your shaped Gingerbread Men on a parchment paper-lined baking sheet and bake for ten minutes. Allow to cool slightly before transferring to a wire rack.

How to Decorate Gingerbread Men

These Gingerbread Men are delicious as is, but you can also decorate with some coconut butter icing or gluten-free gum drops. You can always use a store-bought icing, however, I love to make my own with coconut butter, coconut oil, and maple syrup. You can also use a toothpick to create a face for your Gingerbread Men.

Gingerbread Men




Course

Dessert


Protocol

Autoimmune Solution (AIP), Elimination Diet, Paleo, Thyroid Connection





Servings

12 cookies

Servings:
cookies

Units:
MetricUS Imperial

Ingredients

1/4 plantain1/4 cup +1 Tbsp molasses2 dates2 tsp vanilla extract7 Tbsp coconut oil1 cup coconut flour plus 1/4 cup for dusting1/2 cup tigernut flour3/4 tsp baking soda2 tsp ground ginger1/2 tsp ground cinnamon1/8 tsp ground cloves



Instructions

Preheat oven to 350 degrees F. In a food processor, combine plantain, molasses, dates, vanilla, and coconut oil. Slowly add remaining ingredients to the food processor until dough is formed. Place in refrigerator for 10 minutes.Place cold dough on working space (you may need to dust space with coconut flour to prevent sticking). Roll out dough to ¼ in. thick. Cut dough into desired shapes.Place cut out dough on a parchment-lined baking sheet and bake for 10 minutes. Let cool for 2-5 minutes before transferring to a wire rack.Let cool for 2-5 minutes before transferring to a wire rack.Decorate as desired.


Print Recipe
Pin Recipe

Following a healthy diet doesn’t mean you have to miss out on holiday classics. For example, this easy recipe for Gingerbread Men is suitable for a variety of diets, including gluten-free, The Myers Way®, and Paleo diets! These are also egg-free, so they are a great option for vegans or those following the Autoimmune Protocol. Make these allergen-free cookies to decorate with loved ones and pass out as party favors. They'll be a hit!

What’s in My Gingerbread Men?

These Gingerbread Men are a healthier spin on a Christmas classic. They have less sugar than traditional recipes and are made with real food ingredients. Here are some of the healthy, whole food ingredients I’ve included in the recipe:

Plantain

This starchy vegetable adds a subtle sweetness and helps bind the dough. Plantains are a great source of grain-free carbohydrates, and they contain vitamins A, C, and B6, along with fiber, magnesium, and potassium.

Dates & Molasses

Unlike plain, refined cane sugar, dates and molasses provide both sweetness and nutrients. Molasses contains a variety of B vitamins and minerals like magnesium, calcium, and iron. Dates contain fiber, B vitamins, potassium, and iron as well.

Coconut Flour & Tigernut Flour

Coconut flour and tigernut flour replace traditional all-purpose flour in this recipe to make it both grain-free and gluten-free. Tigernut flour has a light, sweet flavor while coconut flour helps to bind the ingredients together. I also use coconut flour for dusting, so the dough does not stick to the counter. Both of these flours have a ton of filling fiber to so that you’re satisfied after indulging in a cookie or two, and your digestion is kept in top form! I love incorporating healthy flour alternatives to bump up the nutrition in The Myers Way® recipes.

How to Bake Gingerbread Men

This recipe comes together quickly and easily. First, preheat your oven to 350 degrees. Then combine the plantain, molasses, dates, vanilla, and coconut oil in a food processor.

Slowly add the coconut and tigernut flours, baking soda, and spices to the food processor until a dough forms. Let this dough refrigerate for 10 minutes.

Dust your counter with coconut flour to prevent the dough from sticking before removing the dough from fridge. Once you’ve retrieved the dough for your Gingerbread Men from the refrigerator, roll it out to ¼ inch thick and cut into desired shapes.

Place your shaped Gingerbread Men on a parchment paper-lined baking sheet and bake for ten minutes. Allow to cool slightly before transferring to a wire rack.

How to Decorate Gingerbread Men

These Gingerbread Men are delicious as is, but you can also decorate with some coconut butter icing or gluten-free gum drops. You can always use a store-bought icing, however, I love to make my own with coconut butter, coconut oil, and maple syrup. You can also use a toothpick to create a face for your Gingerbread Men.

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The post Gingerbread Men appeared first on Amy Myers MD.