Amy Myers's Blog, page 37
December 9, 2019
What are WiFi, EMFs & EMR and Why Do You Need to Know?
It seems like a vision of a wonderful future — nearly limitless access to information anytime, anywhere. Today, the average adult consumes five times more information each day than people did 50 years ago. That explosion in information, or transfer of data, is only possible because of wireless technology.
Even just a short time ago — let’s say 20 years — most people used landlines for their telephones, and if they had internet access it was hardwired to a desktop computer. Now, the average adult now spends 11 hours each day in front of a screen. And those screens are taking ever-greater chunks of our day. Ten years ago, the average person spent 90 minutes per day on a cell phone. In just a decade, that time has mushroomed to more than three hours. Yet, many of us are unaware that wireless technology comes with an unexpected price.
There is significant alarming data regarding this widely accepted technology, showing the hazards it poses to you and your loved ones. Let’s take a look at what WiFi (wireless fidelity), EMFs (electromagnetic fields) and EMR (electromagnetic radiation) are. Then I’ll discuss the actions you can take to mitigate these hazards, and even to influence legislation regarding the expansion of this technology.
What Are WiFi, EMF and EMR and Why Should I be Concerned?
Wireless Fidelity (WiFi), uses radio waves to provide network connectivity. It is literally a wireless Local Area Network. The radio waves it uses are not the same as those used for a radio, cell phone or walkie talkie, which use Kilohertz (Khz) and Megahertz (Mhz). WiFi sends and receives data in Gigahertz (Ghz).
A hertz is simply a unit of frequency. If you think of data being sent in cycles, one hertz would equate to data being transmitted in one cycle per second. So, for Mhz and Ghz, respectively, data would be sent at a rate of one million and one billion cycles per second through the air. (That’s a lot of data!) All this data is sent at particular frequencies, and for WiFi, it is 2.4 Ghz and 5 Ghz. These waves are very similar to those used by a microwave, which uses 2.4 Ghz to heat and cook food.
At this frequency of 2.4 Ghz or 5 Ghz, a connection is established using a wireless adapter to create hotspots. These are areas in the vicinity of a wireless router that are connected to the network and allow users to access internet services.
So, what are Electromagnetic Fields (EMFs)? Electric and magnetic fields are areas of energy, or radiation, created by the use of electrical power and different forms of electrical and natural lighting. The intensity of the field depends on the differences in voltage. The higher the voltage, the stronger the resultant field. Magnetic fields are created when an electrical current flows. The greater the current, the stronger the magnetic field. An electric field will exist even when there is no current flowing. If current does flow, the strength of the magnetic field will vary with power consumption but the electric field strength will be constant. EMFs are categorized according to their frequency as “non-ionizing” which emit lower levels of radiation, or “ionizing” which emit higher levels of radiation that cause cellular and DNA damage.
Finally, let’s look at Electromagnetic Radiation (EMR), which is radiant energy that emanates from a source of power such as a radio, microwave, lightbulb, X-ray, and even the sun’s UV rays. This energy spreads as it radiates and varies in intensity on a measured spectrum. The lower energy, lower frequency and longer wavelength radiation is at the low end of the spectrum. The higher energy, higher frequency, shorter wavelength radiation is at the higher end. Lower on the spectrum are radio waves and microwaves. Higher on the spectrum of intensity are infrared light, ultraviolet light, X-rays, and gamma-rays.
Electromagnetic radiation is a stream of energy-filled, mass-less particles (photons), each traveling in a wave-like pattern at the speed of light. The level of energy in the photons determines the type of radiation. Electromagnetic radiation can be expressed in terms of energy, wavelength, or frequency. Frequency is measured in cycles per second (hertz). Wavelength is measured in meters, and energy is measured in electron volts.
So, to clarify, WiFi is the technology of wireless communication, which is facilitated by electromagnetic fields (EMFs) and the result is electromagnetic radiation (EMR). 5G is of particular concern, as it emits the most intense radiation. For this article I will refer to these three things interchangeably as “hazardous” as they are connected.
Why Am I Writing About This Now?
I am bringing this topic to the attention of my readers now, because the status quo is quickly changing, and most of us are unaware just what it could mean for our health and our society. With the implementation of 5G, our electronic environment is vastly different than it was just a few years ago.
Have studies been done? Yes!
In fact, a “5G Crisis: Awareness and Responsibility” summit took place recently where dozens of speakers ranging from environmental activists such as Robert F. Kennedy, Jr. to physicians to scientists spoke about the detrimental effects of 5G on our health. The consensus was unanimous: It is a health hazard!
What is most alarming is that many of the effects are found well within the “normal” or acceptable limit of exposure according to the safety guidelines instituted by the Federal Communications Commission (FCC). In 2011, the International Agency for Research on Cancer (IARC) classified radiofrequency radiation (RFR) as a possible human carcinogen (Group 2B), and a $30M National Toxicology Program Study showed cell phone radiation is carcinogenic.
Another study conducted in 2016 (the Ramazzini study), exposed 2500 rats to much lower radiation than we’re exposed to and are told is safe. The findings were astounding! The rats presented with heart cancer, which is extremely rare, and brain tumors.
Remember from the information I shared above that the shorter, more intense waves emit more radiation? Well, 5G uses millimeter-wave radiation — a much smaller wave, which does not penetrate through objects well. That means instead of tall towers placed far apart, 5G will require mini towers on lampposts and buildings every 500 feet.
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. As a result of 5G, parts of our society are now bombarded, unknowingly, with an invisible toxin: electromagnetic frequency (EMF) which has been shown, irrefutably, to cause cancer. As 5G spreads, so will this invisible electronic toxin. Cancer is only one of the many hazards of this constant exposure to EMF, which also impacts behavioral disorders and reproductive health among other issues.
What’s Next
In my next article, I’ll detail the top five health hazards and the steps you can take in your home and community to protect your health. I believe one of the most important things we can do is to reach out to our local, state, and federal officials and let them know we don’t want this kind of exposure. Below you’ll find some relevant federal officials and their contact information. Please write and let them know your thoughts! I’m including sample language you can use, but feel free to craft your own comments. With enough voices joining together, we can make ourselves heard on this critical issue.
Sample Letter
Dear (title) ____:
I am contacting you because I am concerned about the expansion of the 5G network across our nation.
No studies have been done that show 5G is safe for our communities. In fact, quite the opposite is true. Research shows that it is hazardous to the health of our families. Electromagnetic radiation has been shown to cause cancer, impact reproductive health, and result in cognitive disorders, among other health issues.
I urge you to halt the expansion of this network until reasonable protections are enacted.
I look forward to hearing from you as soon as possible on steps you will take to resolve this problem.
Sincerely,
(your name)
Who to Contact
Chairman, Federal Communications Commission:
Ajit Pai
ajit.pai@fcc.gov
Commissioner, Federal Communications Commission:
Brendan Carr
brendan.car@fcc.gov
Broadband Advisory Committee
Senate Subcommittee on Communications, Technology, Innovation and the Internet:
You can directly email every senator below by following this link and searching each name. Mailing addresses in their home states and their Washington offices, as well as their telephone numbers, can also be found there.
Republican
Sen. John Thune, South Dakota – Chairman
Sen. Roy Blunt, Missouri
Sen. Ted Cruz, Texas
Sen. Deb Fischer, Nebraska
Sen. Jerry Moran, Kansas
Sen. Dan Sullivan, Alaska
Sen. Cory Gardner, Colorado
Sen. Marsha Blackburn, Tennessee
Sen. Shelley Moore Capito, West Virginia
Sen. Mike Lee, Utah
Sen. Ron Johnson, Wisconsin
Sen. Todd Young, Indiana
Sen. Rick Scott, Florida
Democrat
Sen. Brian Schatz, Hawaii – Ranking Member
Sen. Amy Klobuchar, Minnesota
Sen. Richard Blumenthal, Connecticut
Sen. Edward Markey, Massachusetts
Sen. Tom Udall, New Mexico
Sen. Gary Peters, Michigan
Sen. Tammy Baldwin, Wisconsin
Sen. Tammy Duckworth, Illinois
Sen. Jon Tester, Montana
Sen. Kyrsten Sinema, Arizona
Sen. Jacky Rosen, Nevada
The post What are WiFi, EMFs & EMR and Why Do You Need to Know? appeared first on Amy Myers MD.
December 8, 2019
7 Natural Ways to Lighten the Holiday Blues
The holiday season is a time of celebrations and giving. It’s festive, bright, and joyful, yet for some people, this season has also been known to bring on the blues. The days are shorter, time and money can be tight, and those without a strong support network may feel pangs of loneliness. However, you don’t have to succumb to the holiday blues. Today I’ll share my top 7 tips to keep your mood on the upswing, including how to incorporate adaptogenic herbs into your wellness routine, and how a community of like-minded individuals will help combat negative feelings during the holidays so that your holiday lights aren’t put out by any “Bah Humbug.”
Feeling Like Scrooge: Stress and Depression
Stress:
The holiday season is a great time of year to spend with and be thankful for friends and family members, however, there are often additional stressors such as financial pressure, social obligations, spending enough time with family, friends, and acquaintances (maybe even people you aren’t fond of), and the usual concerns like work and bills.
While the holidays don’t last, the stress they cause may have an impact on the brain’s prefrontal cortex, which affects how a person processes information and manages their emotional response.1 Whether chronic or acute, stress can lead to depression in those who are more susceptible to major depressive disorder.2 People with anxiety disorders, or who experience panic attacks, should also practice extra self-care at this time of year.
Depression:
A sense of loss and depression have been known to increase during the holidays, especially in those already diagnosed with a mental illness.3 Although holiday depression differs from mental illness, short-term mental health disturbances can lead to clinical anxiety and depression.4 Individuals, families, and friends should know to watch out for symptoms of a worsening condition.
If you or someone you know is suicidal or in emotional distress, contact the National Suicide Prevention Lifeline. Trained crisis workers are available 24 hours a day, 7 days a week.
National Suicide Prevention Lifeline 1-800-273-TALK (8255) or Live Online Chat
You may have heard of Seasonal Affective Disorder (SAD), a seasonal pattern of recurrent major depressive episodes.5 SAD is categorized as a form of major depressive disorder which tends to strike in the fall and winter months. You can read more about here. People with SAD should seek medical advice from their healthcare provider if it seems to be progressing into something more serious.
If you are combatting a simple case of the holiday blues, then read on for the best tips for coping with these lows so that you can be a part of the holiday fun and enjoy social situations.
7 Natural Ways to Banish the Blues
Instead of giving in to feelings of loneliness and turning to sedentary activities that will negatively impact your health, try these seven natural and healthy ways to lighten the holiday blues and avoid stressful situations.
1. Prepare and Have a Plan
Keep yourself in a good mood by preparing for situations you can control, and try not to dwell on the ones you can’t.
You can avoid some of the pressure caused by family obligations by preparing what to say when you need some time alone to reset. For example, you can let them know that you love them, and you’re looking forward to spending time with them, however, you need to rest so that you can continue to be your best self. You can apply this kind of mental preparation to various situations and to help you avoid unpleasant confrontation.
Most importantly, be aware of anything that may put your mental health at risk. If you know that being alone makes you feel blue, seek the company of friends and family — now is the perfect time! If crowds give you anxiety, set a standard for how much time you spend in large groups so that you can provide yourself an ample amount of space to recharge.
2. Make Time For Yourself & Get Moving
If you feel emotionally drained, then take a deep breath and make time for yourself to give your body a break from constantly elevated stress hormones.
Exercise, stretching, and moving your body are great ways to get some much needed “you-time,” especially in the morning. Exercise early in the day boosts the body’s natural processes and prepares you for what’s ahead,6 and at least 15 minutes of high-intensity exercise or 30 minutes of low-intensity exercise can reduce risk of depression.7 Other ways to give yourself space to get into a positive mindset include meditation and yoga, which have been known to reduce symptoms of depression.8
If this gets you outside under some natural light, that’s all the better for your health! You can optimize vitamin D from getting out under the sun. Vitamin D works as a kind of light switch in your body, turning on or off genes and processes that your body needs to maintain health.
3. Get Plenty of Sleep
Have you ever been in a bad mood after a terrible night’s sleep? Lack of sleep upsets your circadian rhythm and impacts a part of your amygdala, the part of your brain responsible for your emotions.9 When you don’t get enough sleep, it can affect not only your mood but also how you treat the people around you.
To prevent getting snappy with a family member, or saying something you don’t mean, I recommend trying to promote healthy sleep patterns during the holidays, such as going to bed and rising at the same time each day, and turning off screens two hours before bed. Even a good old nap can support a healthy mood and get your brain back in balance.
4. Show Gratitude
Another way to lighten your mood is to put a smile on your face and appreciate all of the support you have — whether that’s from your family, a community of people who share your interests or your experiences, or even a pet who loves you unconditionally.
Your facial expression has an impact on how you feel because of how our brains interpret signals from neurotransmitters.10,11 Wearing a smile this season will actually help you appreciate this time of year. In addition, consciously being thankful for what is important to you can put you in a better mindset and help combat psychological distress.12,13
5. Eat & Drink Healthfully
You can certainly enjoy a delicious and healthy holiday meal wrapped up with the option to indulge in a sweet treat. However, most of the food you see during the holidays are full of toxic and inflammatory ingredients! These foods are usually full of unhealthy saturated fats and sugar, as well as calorically dense yet nutritionally deficient foods that can lead to depression.14 Unless you put the menu together yourself, you don’t get many options for a healthy holiday.
Furthermore, I don’t recommend using caffeinated drinks for energy. Caffeinated drinks increase cortisol production in the body,15 which increases levels of stress, while alcohol increases toxins in your bloodstream,16 and does some serious damage to your mood.
Avoid alcohol as much as possible. Drinking alcohol changes the chemistry of the brain and decreases levels of serotonin,17 which is the neurotransmitter responsible for regulating mood.18 Opt for mocktails instead.
Even if you take every precautionary measures, I recommend having a plan if you accidentally get “glutened” or stray from your dietary protocol. It’s best to prepare supplements to support you after a slip-up, such as Complete Enzymes, Coconut Charcoal, and probiotics, and try not to dwell on mistakes.
Additional stress can impact how your body recovers from toxic or inflammatory foods. You can also plan to avoid tempting trigger foods by having a festive holiday protein smoothie before social events, or offering to prepare your approved foods to share with everyone.
6. Support Your Adrenals
Holiday stress can impact your mood and make you feel less inclined to be a part of holiday activities. When you’re stressed, your hypothalamus (the part of your brain that recognizes stress) sends signals to your pituitary gland, in turn signaling your adrenals to produce and release stress hormones. Your immune system responds by producing inflammation. This kind of constant inflammation is not only a recipe for adrenal fatigue, it also leaves you with a weakened immune system and may put you on the path to autoimmunity.
Rather than allowing exhausted adrenals to impact emotions and attitude, I recommend supporting them with Adrenal Support. It includes a variety of the most effective and well-researched adaptogenic herbs, amino acids, and vitamins to help your adrenal glands handle everything coming their way.
7. Participate in Ways that Work for You
Finally — and this may be the most important way to keep yourself in a good mood all season long — find ways to enjoy the holidays that work for you. Buy a coffee for the person in line behind you. Consider volunteering to help those less fortunate including the hungry and the homeless by serving meals or providing small gifts of clothing and toiletries. Join a choir or caroling group that visits nursing homes and hospitals, or just volunteer to visit and chat. If you are good with crafts, consider making gifts for those in need.
Feeling blue during the holidays is not uncommon. Your mood can be affected by mental, emotional, and physical stress on top of social engagements, the food you eat, and your activity levels. Don’t get wrapped up in any low thoughts and remember that you can always find support, whether it involves changing your diet, sharing your thoughts with others in a safe space such as The Myers Way® Community, or supporting your mood and helping to balance your hormones with supplements including Adrenal Support.
The post 7 Natural Ways to Lighten the Holiday Blues appeared first on Amy Myers MD.
December 6, 2019
Frosted Gluten-Free Christmas Cookies
It isn’t Christmas without cutout sugar cookies. Whether they’re decorated beautifully by the precise home chef or painted to perfect imperfection with the whole family, these gluten-free, frosted Gluten-Free Christmas Cookies are sure to get everyone excited for the holiday.
Christmas cookie decorating is a classic holiday activity that everyone can enjoy, even if you’re following a dietary protocol. To keep these gluten-free Christmas Cookies easy and healthy, I used real food ingredients like cassava flour, fruit tape, and coconut butter. To help you make these Christmas Cookies the best you’ve ever had, I made a quick video with some decoration ideas for you to follow. Enjoy!
How To Make Gluten-Free Christmas Cookies
These Gluten-Free Christmas Cookies are easy to make which helps keep your holidays stress-free! You need a simple sugar cookie dough like the dough from my gluten-free sugar cookie fruit pizza. Instead of making the recipe exactly as listed in the fruit pizza recipe, though, we’ll need to make some modifications. The recipe, which I’ve also included below, will make about 2 dozen sugar cookies.
First, preheat your oven to 350 degrees. Roll out your sugar cookie dough to about ¼ inch thick. Use your favorite, festive cookie cutters to make various shapes, or get creative using kitchen staples like the rim of a water glass to make a round cookie.
Transfer your cutout cookies to a baking sheet lined with parchment paper. The cookies won’t spread, so feel free to take up plenty of space on your baking sheet. Bake your cookies for 6-7 minutes. Timing is important here because you’re using an alternative flour and once the cookies turn golden in color, they’re overcooked.
Allow cookies to cool completely before handling, or they will crumble (once again, this is because you’re working with an alternative flour). Once the cookies are completely cool, it’s time to decorate.
How to Decorate Gluten-Free Christmas Cookies
This is the fun part. I recommend preparing a few key decorating components for these Gluten-Free Christmas Cookies. Follow my video to decorate your cookies for the perfect presentation to bring to parties.
For simple, frosted Christmas Cookies, you need “buttercream” frosting and homemade coconut butter sprinkles. To brighten up your cookies with vibrant colors and sparkle, you can add in some of these fun decorations:
Fruit Leather
As seen in the video, you can cut thin fruit leather into small strips to use for decorating candy cane or ornament cookies. Make sure your fruit leather is gluten-free and only contains, well, fruit!
Red Frosting
To make these cookies more festive, add crushed freeze-dried strawberries into your frosting. Crush the freeze-dried strawberries into a fine powder by sandwiching your strawberries in between two sheets of parchment paper and rolling with a rolling pin. Then, fold the resulting powder into your frosting until you reach the shade of red you want. This will make more of a pink color rather than a deep red, yet I think it still looks very pretty and festive on the Gluten-Free Christmas Cookies.
Green Frosting
Another way to bring a festive color to your cookies is to add ceremonial grade matcha powder to your frosting. I err on the side of less matcha, as the flavor can make your frosting a bit bitter. ¼-½ teaspoon per batch of frosting will yield a soft green color. If you choose to add more for a deeper green, be sure to add the matcha slowly and test the flavor as you go. If you add too much matcha, it will give your frosting a distinct matcha flavor so taste-test as you go. Matcha is a green tea that contains caffeine, but we are using it in a very small amount here. If you’re concerned, you can check out my recipe for alternate food dyes here.
Red Strawberry ‘Sprinkles’
Just like with the red frosting, I used crushed freeze-dried strawberries to dust my white and green frosted cookies for a “sprinkle” look. Another option is freeze-dried grapes, which has more a twinkle to it than freeze-dried strawberries, but less of the festive red that I was going for.
Melted Dark Chocolate
Dark chocolate adds a rich, decadent flavor to your Gluten-Free Christmas Cookies. Drizzle melted chocolate onto your cookies or make a Christmas tree stem by dipping your cookie into the melted chocolate.
A simple idea for a cute, Gluten-Free Christmas Cookie decoration is a round cookie with green “buttercream” frosting, decorated with coconut butter sprinkles and red strawberry sprinkles. The ideas are limitless, so have fun with your decorating. You can always refer to the video for inspiration.
Frosted Gluten-Free Christmas Cookies
Course
Dessert
Protocol
Autoimmune Solution (AIP), Elimination Diet, Paleo, Thyroid Connection
Servings
24 cookies
Servings:
cookies
Units:
MetricUS Imperial
Ingredients
For the Gluten-Free Cookies3/4 cup palm shortening1/4 cup honey1/4 cup coconut sugar2 tsp vanilla extract1 cup + 2 Tbsp cassava flour1/4 cup arrowroot starch1/2 tsp baking soda1/2 tsp salt1 Tbsp The Myers Way® GelatinFor the "Buttercream" Frosting3/4 cup palm shortening (I recommend Spectrum for this recipe because of the color)3/4 cup canned coconut cream3 Tbsp honey freeze-dried strawberries ground into a fine powder and sifted (optional) ceremonial grade matcha (optional — a little goes a long way)For the Coconut Butter Sprinkles1/4 cup coconut butter2 tsp honey (lighter color preferred)
Instructions
For the Gluten-Free CookiesPreheat oven to 350°F.Using a hand/stand mixer or a rubber spatula, cream together the palm shortening, honey, coconut sugar, and vanilla extract in a large bowl. Set to the side.In a medium-sized bowl, stir together cassava flour, arrowroot starch, baking soda, salt, and Gelatin until well combined.Using your hand/stand mixer or a rubber spatula, slowly add the flour mixture to the shortening mixture, and stir together until all the flour is combined and the dough starts to form a ball. Stop the mixer and use your hands to form all the dough into one large, grapefruit-sized ball. Set dough on a sheet of parchment paper and sprinkle with a bit of cassava flour.Dust a rolling pin with cassava flour to keep it from sticking to your dough. Using the rolling pin, gently roll out the dough into a 10” diameter crust. It should be about ¼” thick across the entire crust. If you get a crack in your crust, just pinch the dough back together and roll to smooth out.Use your favorite, festive cookie cutters to make cookie shapes. Slide the whole piece of parchment paper on a cookie sheet and bake for about 9 minutes, until lightly golden in color. Remove from the oven and let cool completely.For the "Buttercream" FrostingCream together palm shortening, coconut cream, and honey with a hand mixer or stand mixer.Continue mixing until a soft and creamy frosting is formed. Add more honey to taste.Let frosting sit for 15 minutes in the fridge. During this time you’ll notice some coconut water may separate from your frosting. Pour the liquid out of your frosting bowl, and mix the frosting again. Divide frosting into individual bowls and stir in optional add-ins to flavor and color the frosting. You can add more or less depending on the color you want to achieve, but keep in mind these all add flavor to the frosting.For the Coconut Butter SprinklesStir together the coconut butter and honey. Add to a piping bag with a small round tip attached with a coupler, or fill a sandwich-size Ziploc bag with the mixture and cut a small piece from one corner to use as your piping bag.Pipe small dots of your coconut mixture onto a sheet of parchment paper. The size and shape depend on your preference. I made small buttons for my sprinkles.Carefully transfer the parchment paper to the refrigerator and chill for 5-10 minutes until the dots have solidified.Remove from fridge and arrange on frosted sugar cookies for decoration.
Print Recipe
Pin RecipeIt isn’t Christmas without cutout sugar cookies. Whether they’re decorated beautifully by the precise home chef or painted to perfect imperfection with the whole family, these gluten-free, frosted Gluten-Free Christmas Cookies are sure to get everyone excited for the holiday.
Christmas cookie decorating is a classic holiday activity that everyone can enjoy, even if you’re following a dietary protocol. To keep these gluten-free Christmas Cookies easy and healthy, I used real food ingredients like cassava flour, fruit tape, and coconut butter. To help you make these Christmas Cookies the best you’ve ever had, I made a quick video with some decoration ideas for you to follow. Enjoy!
How To Make Gluten-Free Christmas Cookies
These Gluten-Free Christmas Cookies are easy to make which helps keep your holidays stress-free! You need a simple sugar cookie dough like the dough from my gluten-free sugar cookie fruit pizza. Instead of making the recipe exactly as listed in the fruit pizza recipe, though, we’ll need to make some modifications. The recipe, which I’ve also included below, will make about 2 dozen sugar cookies.
First, preheat your oven to 350 degrees. Roll out your sugar cookie dough to about ¼ inch thick. Use your favorite, festive cookie cutters to make various shapes, or get creative using kitchen staples like the rim of a water glass to make a round cookie.
Transfer your cutout cookies to a baking sheet lined with parchment paper. The cookies won’t spread, so feel free to take up plenty of space on your baking sheet. Bake your cookies for 6-7 minutes. Timing is important here because you’re using an alternative flour and once the cookies turn golden in color, they’re overcooked.
Allow cookies to cool completely before handling, or they will crumble (once again, this is because you’re working with an alternative flour). Once the cookies are completely cool, it’s time to decorate.
How to Decorate Gluten-Free Christmas Cookies
This is the fun part. I recommend preparing a few key decorating components for these Gluten-Free Christmas Cookies. Follow my video to decorate your cookies for the perfect presentation to bring to parties.
For simple, frosted Christmas Cookies, you need “buttercream” frosting and homemade coconut butter sprinkles. To brighten up your cookies with vibrant colors and sparkle, you can add in some of these fun decorations:
Fruit Leather
As seen in the video, you can cut thin fruit leather into small strips to use for decorating candy cane or ornament cookies. Make sure your fruit leather is gluten-free and only contains, well, fruit!
Red Frosting
To make these cookies more festive, add crushed freeze-dried strawberries into your frosting. Crush the freeze-dried strawberries into a fine powder by sandwiching your strawberries in between two sheets of parchment paper and rolling with a rolling pin. Then, fold the resulting powder into your frosting until you reach the shade of red you want. This will make more of a pink color rather than a deep red, yet I think it still looks very pretty and festive on the Gluten-Free Christmas Cookies.
Green Frosting
Another way to bring a festive color to your cookies is to add ceremonial grade matcha powder to your frosting. I err on the side of less matcha, as the flavor can make your frosting a bit bitter. ¼-½ teaspoon per batch of frosting will yield a soft green color. If you choose to add more for a deeper green, be sure to add the matcha slowly and test the flavor as you go. If you add too much matcha, it will give your frosting a distinct matcha flavor so taste-test as you go. Matcha is a green tea that contains caffeine, but we are using it in a very small amount here. If you’re concerned, you can check out my recipe for alternate food dyes here.
Red Strawberry ‘Sprinkles’
Just like with the red frosting, I used crushed freeze-dried strawberries to dust my white and green frosted cookies for a “sprinkle” look. Another option is freeze-dried grapes, which has more a twinkle to it than freeze-dried strawberries, but less of the festive red that I was going for.
Melted Dark Chocolate
Dark chocolate adds a rich, decadent flavor to your Gluten-Free Christmas Cookies. Drizzle melted chocolate onto your cookies or make a Christmas tree stem by dipping your cookie into the melted chocolate.
A simple idea for a cute, Gluten-Free Christmas Cookie decoration is a round cookie with green “buttercream” frosting, decorated with coconut butter sprinkles and red strawberry sprinkles. The ideas are limitless, so have fun with your decorating. You can always refer to the video for inspiration.
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"3/4 cup palm shortening", "1/4 cup honey", "1/4 cup coconut sugar", "2 tsp vanilla extract", "1 cup + 2 Tbsp cassava flour", "1/4 cup arrowroot starch", "1/2 tsp baking soda", "1/2 tsp salt", "1 Tbsp The Myers Way® Gelatin", "3/4 cup palm shortening", "3/4 cup canned coconut cream", "3 Tbsp honey", " freeze-dried strawberries", " ceremonial grade matcha", "1/4 cup coconut butter", "2 tsp honey" ],
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For the Gluten-Free CookiesPreheat oven to 350°F.Using a hand/stand mixer or a rubber spatula, cream together the palm shortening, honey, coconut sugar, and vanilla extract in a large bowl. Set to the side.In a medium-sized bowl, stir together cassava flour, arrowroot starch, baking soda, salt, and Gelatin until well combined.Using your hand/stand mixer or a rubber spatula, slowly add the flour mixture to the shortening mixture, and stir together until all the flour is combined and the dough starts to form a ball. Stop the mixer and use your hands to form all the dough into one large, grapefruit-sized ball. Set dough on a sheet of parchment paper and sprinkle with a bit of cassava flour.Dust a rolling pin with cassava flour to keep it from sticking to your dough. Using the rolling pin, gently roll out the dough into a 10” diameter crust. It should be about ¼” thick across the entire crust. If you get a crack in your crust, just pinch the dough back together and roll to smooth out.Use your favorite, festive cookie cutters to make cookie shapes. Slide the whole piece of parchment paper on a cookie sheet and bake for about 9 minutes, until lightly golden in color. Remove from the oven and let cool completely.For the "Buttercream" FrostingCream together palm shortening, coconut cream, and honey with a hand mixer or stand mixer.Continue mixing until a soft and creamy frosting is formed. Add more honey to taste.Let frosting sit for 15 minutes in the fridge. During this time you’ll notice some coconut water may separate from your frosting. Pour the liquid out of your frosting bowl, and mix the frosting again. Divide frosting into individual bowls and stir in optional add-ins to flavor and color the frosting. You can add more or less depending on the color you want to achieve, but keep in mind these all add flavor to the frosting.For the Coconut Butter SprinklesStir together the coconut butter and honey. Add to a piping bag with a small round tip attached with a coupler, or fill a sandwich-size Ziploc bag with the mixture and cut a small piece from one corner to use as your piping bag.Pipe small dots of your coconut mixture onto a sheet of parchment paper. The size and shape depend on your preference. I made small buttons for my sprinkles.Carefully transfer the parchment paper to the refrigerator and chill for 5-10 minutes until the dots have solidified.Remove from fridge and arrange on frosted sugar cookies for decoration.
",
"recipeYield": "24 cookies"
}
The post Frosted Gluten-Free Christmas Cookies appeared first on Amy Myers MD.
November 22, 2019
No-Bake Pumpkin Pie
The less cooking you have to do for the holidays, the better. This No-Bake Pumpkin Pie is the perfect healthy dessert to follow Thanksgiving dinner and enjoy throughout the fall and winter months. It’s an easy crowd-pleaser and can fit a variety of diets, from sugar-free to Paleo to The Myers Way®.
My No-Bake Pumpkin Pie’s Healthy Ingredients
No-Bake Pumpkin Pie is a delicious and healthy dessert made with real, whole-food ingredients. It has no refined sugar and it can be made completely sugar free. This recipe is also great for those on elimination diets including The Myers Way® because it contains no gluten, grains, eggs, or inflammatory oils, and you can take out the maple syrup if you haven’t reached reintroduction. Here are some of the healthy ingredient swaps I made for this No-Bake Pumpkin Pie:
Pumpkin Puree
The fall favorite — this orange, starchy vegetable is a traditional ingredient for beloved fall desserts. It provides the classic taste you may know very well to my No-Bake Pumpkin Pie, and contains nutrients such as beta carotene, Vitamin K, Vitamin C, potassium, and fiber.
Stevia
Stevia replaces sugar in this recipe. As a non-caloric sweetener, stevia won’t affect your blood sugar the way real sugar does, but it still adds sweetness to the dessert. Opt for an organic, minimally-processed powdered stevia extract with no added ingredients.
Gelatin
Although eggs are a nutrient-dense food, they’re also a common allergen. If you can’t tolerate eggs or want to make an allergen-friendly dessert for a party, this No-Bake Pumpkin Pie is the perfect choice! The recipe uses gelatin to bind ingredients and create a wonderful texture and provide gut-repairing nutrients.
Coconut Cream
Coconut cream replaces cream cheese, whipped cream, or any other dairy ingredients used in most no-bake pie recipes. Coconut cream is my favorite dairy-free alternative because it is a fantastic source of healthy fats, making this a satiating dessert with a rich texture and decadent taste.
How to Make No-Bake Pumpkin Pie
This No-Bake Pumpkin Pie is so easy to make. I guarantee that it will become a staple in your holiday celebrations as you get into the hectic season and need to whip something up fast for everyone to enjoy. You’re in the kitchen for less than 15-20 minutes and you can even make it the night before a get together and store it in the fridge until it’s time to bring out dessert.
First, make sure you have a cold, medium-sized pot on hand. You can put one in the refrigerator for several minutes prior to starting. In the cold pot, add all of your ingredients and stir over medium-low heat until the gelatin dissolves. Whisk the mixture to eliminate any clumps and continue cooking for 5-10 minutes, or until the mixture is smooth and heated through.
Add your mixture to a heat-safe high speed blender or food processor to blend together, then pour into 6 small ramekins. Let these set for at least six hours in the refrigerator or until the top springs back slightly and the mixture is chilled all the way through.
Serve these No-Bake Pumpkin Pies cold and garnish with additional coconut cream and cinnamon.
Make it Sugar-Free
To make this recipe sugar free, simply eliminate the maple syrup. The stevia extract will provide all the sweetness you need, and leaving the maple syrup out doesn’t affect the texture of your No-Bake Pumpkin Pie in the least.
I hope you enjoy it!
No-Bake Pumpkin Pie
Course
Dessert
Ingredients
1 16-oz can pumpkin puree (or homemade) 1/4 tsp powdered stevia extract1/2 cup coconut cream2 Tbls The Myers Way® Gelatin1/2 tsp pumpkin pie spice2 Tbls maple syrup1/4 tsp sea salt
Servings:
Units:
MetricUS Imperial
Instructions
To a cold medium-sized pot, add all ingredients. Then turn on the heat to medium-low and continue stirring the mixture to dissolve the gelatin. Whisk well to eliminate any clumps. After cooking for about 5-10 minutes, add the mixture to high-speed blender or food processor to blend all ingredients.Pour batter into 6 greased ramekins and place in the refrigerator for at least 6 hours or until set. Once set, serve cold and enjoy! Garnish with additional whipped coconut cream and cinnamon, if desired.
The less cooking you have to do for the holidays, the better. This No-Bake Pumpkin Pie is the perfect healthy dessert to follow Thanksgiving dinner and enjoy throughout the fall and winter months. It’s an easy crowd-pleaser and can fit a variety of diets, from sugar-free to Paleo to The Myers Way®.
My No-Bake Pumpkin Pie’s Healthy Ingredients
No-Bake Pumpkin Pie is a delicious and healthy dessert made with real, whole-food ingredients. It has no refined sugar and it can be made completely sugar free. This recipe is also great for those on elimination diets including The Myers Way® because it contains no gluten, grains, eggs, or inflammatory oils, and you can take out the maple syrup if you haven’t reached reintroduction. Here are some of the healthy ingredient swaps I made for this No-Bake Pumpkin Pie:
Pumpkin Puree
The fall favorite — this orange, starchy vegetable is a traditional ingredient for beloved fall desserts. It provides the classic taste you may know very well to my No-Bake Pumpkin Pie, and contains nutrients such as beta carotene, Vitamin K, Vitamin C, potassium, and fiber.
Stevia
Stevia replaces sugar in this recipe. As a non-caloric sweetener, stevia won’t affect your blood sugar the way real sugar does, but it still adds sweetness to the dessert. Opt for an organic, minimally-processed powdered stevia extract with no added ingredients.
Gelatin
Although eggs are a nutrient-dense food, they’re also a common allergen. If you can’t tolerate eggs or want to make an allergen-friendly dessert for a party, this No-Bake Pumpkin Pie is the perfect choice! The recipe uses gelatin to bind ingredients and create a wonderful texture and provide gut-repairing nutrients.
Coconut Cream
Coconut cream replaces cream cheese, whipped cream, or any other dairy ingredients used in most no-bake pie recipes. Coconut cream is my favorite dairy-free alternative because it is a fantastic source of healthy fats, making this a satiating dessert with a rich texture and decadent taste.
How to Make No-Bake Pumpkin Pie
This No-Bake Pumpkin Pie is so easy to make. I guarantee that it will become a staple in your holiday celebrations as you get into the hectic season and need to whip something up fast for everyone to enjoy. You’re in the kitchen for less than 15-20 minutes and you can even make it the night before a get together and store it in the fridge until it’s time to bring out dessert.
First, make sure you have a cold, medium-sized pot on hand. You can put one in the refrigerator for several minutes prior to starting. In the cold pot, add all of your ingredients and stir over medium-low heat until the gelatin dissolves. Whisk the mixture to eliminate any clumps and continue cooking for 5-10 minutes, or until the mixture is smooth and heated through.
Add your mixture to a heat-safe high speed blender or food processor to blend together, then pour into 6 small ramekins. Let these set for at least six hours in the refrigerator or until the top springs back slightly and the mixture is chilled all the way through.
Serve these No-Bake Pumpkin Pies cold and garnish with additional coconut cream and cinnamon.
Make it Sugar-Free
To make this recipe sugar free, simply eliminate the maple syrup. The stevia extract will provide all the sweetness you need, and leaving the maple syrup out doesn’t affect the texture of your No-Bake Pumpkin Pie in the least.
I hope you enjoy it!
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The post No-Bake Pumpkin Pie appeared first on Amy Myers MD.
November 18, 2019
The Top 6 Probiotic Benefits for Women
Probiotics can support your health in so many areas, from heart health to mental health, allergies, and eczema. However, for women in particular, probiotics bring a wealth of benefits. From vaginal health to weight management and healthy bowel function, probiotics are one of the four essential supplements that I recommend everyone take daily. I truly do believe the best probiotics for women is either a 30 billion colony-forming units (CFUs) that’s ideal for maintenance, or a 100 Billion (CFUs), which is what I recommend for recovery.
What Are Probiotics?
Probiotics are living microorganisms that can work in your gut to support your body in a number of ways. They can be found in dietary supplements and fermented foods, as well as within the natural microbiome of your body.1 In fact, you actually have more bacteria in your body than you do your own human cells!2
A healthy microbiome has been linked to the prevention of a wide range of health conditions that often impact women, including urinary tract infections, Candida overgrowth, SIBO, ulcerative colitis, irritable bowel syndrome (IBS), and adult acne.3,4,5
They also have a range of essential jobs to do in your body, including helping you digest food, synthesizing essential vitamins such as the B vitamins thiamine and riboflavin, absorbing water, and fending off dangerous bacteria that can upset your gut microbiome.6,7
Top 6 Probiotic Benefits for Women
1. Gut Balance
Probiotics can help you maintain the correct balance of gut flora in your body. Everyone’s gut has a mix of good and bad bacteria. The most common examples of good bacteria are Lactobacillus, Bifidobacterium, and Streptococcus.8 There are many types of bad bacteria but among the most common are Staphylococcus, Clostridium perfringens, and Escherichia coli.9
The good bacteria in your microbiome help protect the cells in your intestinal wall from invading pathogens by crowding them out and breaking them down.10 Probiotics also promote the repair of damaged tissue by supporting your immune system and the cells that build a structure called the extracellular matrix, which keeps your intestinal lining in good condition.11,12
They also prevent bad bacteria from overgrowing and causing problems. It is thought that they might do this by producing bacteriocin proteins that kill pathogenic (bad) bacteria.13 We do know that probiotics are able to simply crowd out harmful strains. They multiply and begin to physically dominate the space and lower its pH, which makes the environment unfriendly for bad bacteria.14,15 Feeding them correctly will help them multiply so they can outgrow the bad bacteria more easily.
2. Immune System
Eighty percent of your immune system is in your gut, which is a key to your health. This is especially important for women because we are more susceptible to autoimmune diseases, particularly lupus and thyroid conditions like hypothyroidism.16,17 It is thought that this may be because women release one-tenth as much testosterone as men.18 Good bacteria help modulate inflammation caused by pathogenic (bad) bacteria.19 And as I’ve said many times, chronic inflammation is one of the root causes of autoimmunity, so keeping it at bay is critical for your optimal health.
3. Regular Bowel Movements
Having regular bowel movements is an important part of female health because your body needs to expel toxins and waste products to remain balanced. Women who have more frequent bowel movements, for example, have a lower risk of breast cancer, which may be because the bile acids absorbed from your intestines concentrate in your breasts and have an estrogen-like, tumor-promoting effect.20 As an added benefit, becoming more regular can also help you with your blood pressure, as constipation can raise it.21 Probiotic bacteria accounts for up to 70% of the bulk of a healthy bowel movement, so it’s important to ensure you’re getting enough good bacteria to bulk it up.
4. Bowel Transit Time
Probiotics not only support regularity, they also impact transit time, or how long waste remains in your body. Bifidobacterium lactis in particular may support your body in moving waste along at the optimal speed. While this varies from person to person and even day by day, a 12-48 hour window is considered the normal range. Generally, a too-short transit time means your digestive system has not had the opportunity to absorb as much water and nutrients as it should. This can result in diarrhea or loose stools as well as dehydration and nutritional deficiencies.
Waste that passes too slowly can be difficult to pass because too much water is extracted from it. Further, waste that remains in the body too long can ferment and create a feeding ground for bad bacteria, causing gas and bloating among other ailments.22 Additionally, recent studies have shown that the longer food takes to pass through the colon, the more harmful bacterial products are produced. Researchers have previously seen correlations between these products and certain diseases including colorectal cancer, chronic renal disease, and autism.23
Transit time can be of particular interest to women during pregnancy, when higher levels of progesterone can slow down how quickly your food moves through your digestive system.24 Your microbiome composition also changes with each trimester, increasing your vulnerability to pathogens, such as Listeria monocytogenes, which pregnant women are particularly susceptible to.25 This occurs because estrogen and progesterone levels impact bacterial metabolism and growth.26
5. Vaginal Wellness
Vaginal bacteria is also influenced by probiotics, including Lactobacillus. This probiotic produces lactic acid and hydrogen peroxide, which supports your vagina in maintaining an acidic pH level. This high acid level is thought to help the vagina in fending off bacterial infections like bacterial vaginosis and even some sexually transmitted diseases.27 That’s good news for the more than 21 million American women between 14 and 49 who get bacterial vaginosis each year.28,29
6. Ideal Weight
Probiotics can have an impact on your weight. Not only do they play a major role in digestion, they also promote the production of short-chain fatty acids that impact metabolism and energy production.30 They may also play a part in inhibiting the absorption of the fats you eat, and help release satiety hormones that signal you to stop eating.
How to Add Probiotics to Your Diet
Fortunately, there are natural sources of probiotics that can be added to the colony already living and working in your microbiome. Probiotic foods include:
Probiotic yogurt is a fermented dairy product made with two species of bacterial cultures, Streptococcus thermophilus and Lactobacillus bulgaricus.31 However, it’s best to find a non-dairy option, because dairy can cause the inflammation that leads to chronic illness and autoimmune disease. You may find that yogurt made from sheep or goat’s milk works for you. However, for those of us avoiding dairy completely, there are other options. I have a terrific Coconut Milk Yogurt recipe that will show you that ditching the dairy is easy and delicious!
Fermented foods, such as kombucha, sauerkraut, kefir, and pickles. These can be included in a healthy diet. However, if you have a gut infection like Candida overgrowth, or SIBO (small intestinal bacterial overgrowth), be cautious. All of the prebiotics produced during the fermentation process feed not only the “good” bacteria, they also feed “bad” bacteria and yeast. This means that fermented foods themselves may be high in bad bacteria and yeast. Additionally, the high concentration of prebiotics (see below) found in fermented foods makes its way to your gut, where it feeds probiotics, bad bacteria, and yeast alike.
Prebiotic foods, such as garlic, leeks, apples, asparagus, and bananas have the greatest health benefits. Because these prebiotic foods pass through your digestive system without being broken down by digestive enzymes and gastric acids, they become an important fuel and nutrient source for bacteria in your gut. As a result, they can help support important bodily functions, lower inflammation in your body, and reduce the overall risk of chronic health issues.
However, I think of prebiotic foods as fish food—they feed everything in the fish tank, good and bad alike. Excess bacteria can feed off the undigested food in your small intestine, which produces hydrogen as a byproduct. Hydrogen can feed single-celled organisms in your small intestine called archaea, possibly leading to SIBO.
Supplements
While these foods can be good choices, unfortunately it can be nearly impossible to get all the probiotics you need just from your food for three reasons: there’s really no way to tell exactly which strains are in your foods, whether they are strains that work well together, or how much of them you are actually getting into your body. For example, you’d have to eat A LOT of yogurt to ensure you are getting enough colony forming units to be truly beneficial.
This is why probiotic supplements are so important. I developed Probiotic Capsules 30 Billion for maintenance and 100 Billion for rebuilding when you’re taking antibiotics, battling Candida overgrowth, or under a lot of stress.
They both contain 14 live strains that I carefully selected to work together. I combined these strains in amounts that are actually therapeutic; they’re not simply included as fillers because they’re inexpensive, as happens with so many other company’s supplements. And my probiotics are guaranteed to maintain their full potency until their expiration date. That’s because I overload my product extra CFUs to ensure, at the very least, you receive the labeled quantity of active probiotics, whether your order the 30 billion or 100 billion. Many other companies only promise potency as of the day of manufacture and don’t take the extra step to ensure you’re truly getting the labeled quantity of active probiotics.
Among the strains I included are Lactobacillus rhamnosus, which can help support healthy bowel function, particularly when it’s been compromised by antibiotics. IBS is a major women’s health issue. In fact, of the estimated 25 to 40 million people in the U.S. alone who have it, women make up roughly two-thirds of the people who have IBS. I saw thousands of patients in my clinic with digestive distress, so I made sure to include strains such as Lactobacillus acidophilus, Bifidobacterium lactis, Lactobacillus plantarum, and Streptococcus thermophilus to help support a woman’s body and provide us the best strains to support our optimal gut health.
I also chose to include Lactobacillus gasseri, which may support weight loss as well as Lactobacillus reuteri and Lactococcus lactis both of which positively impact bowel transit time in several ways. Maintaining your gut health is so important to the production of the feel-good hormone serotonin, which is primarily produced in the gut, I therefore included Lactobacillus helveticus to support your optimal gut health. And, of course, all the Lactobacillus and Bifidobacterium strains in my probiotics work together not only to support optimal vaginal wellness; they also boost your overall gut health where most of your immune system is found.
Whether you select my 30 Billion for daily gut maintenance or my 100 Billion for recovery, you can rest assured both varieties are packed with the strains I believe provide the best support for every woman’s health.
The post The Top 6 Probiotic Benefits for Women appeared first on Amy Myers MD.
November 17, 2019
7 Ways to Squash Stress-Induced Hormone Imbalance
I know from my own personal experience, as well as from working with thousands of patients in my functional medicine clinic, that there are natural steps you can take to balance your hormones. This is particularly true when stress is the root cause of the issue. I find boosting my body with supplements such as Estroprotect and Adrenal Support helps me support balanced hormones and be a much better stress manager!
What is Hormone Imbalance?
Our hormones are the chemical messengers that are essential for nearly every bodily function from your metabolism, to your mood, to your sleep cycle. Hormones affect your body temperature and heart rate, your mood, your appetite, your sex drive, growth and development, and more. There are nearly 50 of these chemical messengers produced by your endocrine glands and for optimal health, they should work together in a complex, perfectly balanced routine. Hormone imbalance can mess with your sleep, mood, and libido, and contribute to weight gain, adrenal fatigue, brain fog, and a myriad of chronic illnesses.
I found in my clinic that stress is often the root cause of hormone imbalance. While there is no single way to manage and relieve stress that works for everyone, I’ve seen success with these are tried-and-true methods that have worked for thousands of my patients as well as myself:
1. Eat a Nutrient-Dense Diet
Supporting your body with the right foods is a great way to help reduce the hormonal imbalances caused by stress. Grass-fed meats, wild-caught fish, and organic fruits and vegetables. Learn more about the nutrients you need here.
2. Try Infrared Sauna Therapy
I love spending time in my infrared sauna at home. You may prefer to go to one at a natural spa or another facility. They are located in most towns and cities. Infrared saunas help you relax and detox your body. I recommend using them at least twice per week for stress relief.
3. Exercise
A major benefit of exercise is that it reduces insulin levels and increases insulin sensitivity.1 It also reduces stress and helps boost levels of muscle-maintaining hormones and growth hormone, which can potentially improve strength and quality of life.2,3,4 Whether it’s yoga, going for a long walk, or taking out your bicycle, anything you do outdoors has the added benefit of allowing you to engage with nature, which is also stress-relieving.
4. Stop Smoking and Limit Alcohol
Alcohol can impair your body’s hormone system, and smoking cigarettes changes the levels of your steroid hormones.5,6 It’s best to cut them out completely, with support. Vaping isn’t a good solution. Recent research shows that vaping releases adrenaline, meaning it increases stress in your body.
5. Prioritize Time for Yourself
Do you ever feel overwhelmed by your to-do list? Prioritization is very important now because it’s so easy for your commitments to build up and become a source of constant pressure. I’ve found that choosing carefully what I spend my time on and eliminating unnecessary obligations is the key to a more tranquil life. This enables me to spend time on what makes me happy. Remember, it’s OK to say no!
6. Reduce Screen Time
Staying informed is important however, immersing yourself in bad news can bombard your brain with distressing information unnecessarily. Try to keep your exposure to this negativity to a minimum by disconnecting from all devices and social media on a regular basis. Keeping all screens out of your bedroom each evening is a wonderful place to start. As a bonus, you will be avoiding late-night, blue light exposure which can disrupt your sleep — and as you know, a good night’s sleep is essential for stress-relief!
If you do find you have trouble falling or staying asleep, consider a natural supplement like my Rest and Restore
. It’s the ideal combination of Pharma GABA®, L-Theanine, Magnesium, and Glycine to optimally support relaxation. Not only does it support falling asleep fast, it also encourages deep and restful sleep so that your neurotransmitters, hormones, and your entire body have ample opportunity to replenish and rejuvenate overnight. Reaching those lower levels of sleep is vital to maintaining optimal health and keeping stress at bay.
7. Support Your Body with Supplements
Through years of clinical practice, I’ve also learned that there are critical adaptogens that can help reduce stress. You can learn more about adaptogens in this article. My Adrenal Support supplement includes all the critical adaptogens including Ashwagandha, Eleuthero, Rhodiola Rosea, Ginseng, Maca, along with Vitamin C, L-Tyrosine, and key B vitamins to help your body deal with physical and emotional stressors with greater ease.
As I mentioned, Estroprotect is the supplement I take every day to help support estrogen balance. It’s formulated with powerful natural substances including DIM, green tea extract, trans-resveratrol, calcium-D-glucarate and curcumin phytosome. DIM has been clinically shown to directly support healthy estrogen metabolism.7 Green tea extract and trans-resveratrol have been found to potentially change the way your body metabolises estrogen, helping your body manage it healthfully.8,9 Calcium-D-glucarate likely helps you maintain proper hormone balance by binding to excess estrogen.10 Curcumin phytosome has been shown to help mitigate high estrogen levels caused by pesticides.11
Managing stress is such a key part of improving your health, which is why I recommend you combat it at every turn. Lowering your stress levels will go a long way toward keeping your hormones in balance and help you achieve lifelong, vibrant health.
The post 7 Ways to Squash Stress-Induced Hormone Imbalance appeared first on Amy Myers MD.
November 15, 2019
Glazed Peppermint Mocha Cookies
Get festive for the holidays with these healthy protein Glazed Peppermint Mocha Cookies! These cake-y Glazed Peppermint Mocha Cookies are the perfect low sugar alternative to any dessert for the holiday season. They’re Paleo and AIP, plus the cake-like texture and deliciously sweet glaze are reminiscent of your favorite, store-bought donut holes! You could even put these on the menu for a holiday family breakfast.
Are these Glazed Peppermint Mocha Cookies Actually Healthy?
They’re healthier than many of the cookies you find at holiday gatherings. While my Peppermint Mocha Cookies certainly shouldn’t replace your nutrient-dense meals or snacks, they are a deliciously healthy treat for the season. Here are some of the ingredients that make these treats a cleaner option for your next holiday cookie exchange.
Tigernut Flour, Coconut Flour, and Arrowroot Starch
These flour alternatives take the place of heavy, grain-based flours that lead to inflammation in the body. Tigernut flour is an excellent source of Vitamin E and lends a natural sweetness to the cookie base, while coconut flour is high in fiber and healthy fats to help keep you full. Arrowroot starch may not be as nutritious as the other flour in this recipe, yet it gives these cookies an amazing texture reminiscent of a holiday donut hole.
Maple Syrup and Honey
The natural sweeteners in this recipe eliminate the need for highly processed, inflammatory sugar and processed sugar substitutes. Maple syrup is an excellent source of antioxidants as well as nutrients such as manganese and zinc. In addition to maple syrup’s powerful nutrients, raw honey contains enzymes that will support your digestion and — if you buy local honey — may even help soothe seasonal allergies.
Coconut Butter and Coconut Oil
Coconut butter and coconut oil are combined with just a touch of honey to make the icing for these cakey cookies. It’s so much better for you than the usual royal icing recipe composed of milk and powdered sugar. Coconut products have a natural sweetness and are full of medium-chain triglycerides that help promote energy, blood sugar stability, and nutrient absorption.
Paleo Protein Powder
My new, limited edition, Peppermint Mocha Paleo Protein not only provides the deliciously festive flavor that makes these cookies perfect for the holiday, but it’s also really good for your body. It’s gluten-free, dairy-free, and sugar-free, and all of my paleo protein is sourced from non-GMO, hormone and antibiotic-free, grass-fed beef. So you know that the quality of the ingredients in your Glazed Peppermint Mocha Cookies is going to benefit your health more than any other peppermint treat on the dessert tray.
Incidentally, the protein and healthy fats in this recipe are a huge reason why I can recommend starting your day with one of these cookies beside a soothing cup of dandelion root tea. Another drink that would go well with these cookies is an iced peppermint mocha made by blending Peppermint Mocha Paleo Protein with water or non-dairy milk, and pouring over ice!
How to Bake Peppermint Mocha Cookies
To make Glazed Peppermint Mocha Cookies you’ll be combining two delicious and healthy parts. There’s the chewy, cakey cookie base and the subtly sweet glazed icing. Luckily, both of them are easy to make.
First, you need to make the cookies. Start by whisking your dry ingredients together in a medium-sized bowl. Then, using a hand mixer or stand mixer, cream together the maple syrup and palm shortening until well combined. Slowly add your dry ingredients to the maple syrup and shortening mixture until you get a thick dough.
Form the dough into 10-12 equal-sized balls — you have the option to flatten them if you’d like to make them more cookie-shaped, however, they do not spread, and the texture is more cake-like. Bake them at 350 degrees for about 12-14 minutes. Let your cookies cool completely while you make the icing.
To make the icing, melt together your coconut butter, coconut oil, and honey in a small saucepan over low heat. Set your cookies on a wire rack above a sheet of parchment paper, and drizzle the icing over them. You’ll end up drizzling the icing over the cookies in 3 layers before you’ve used all of the coconut drizzle.
While the final layer of icing is still wet, sprinkle the cookies with your preferred decorations — crushed sugar-free (or naturally sweetened) candy canes, naturally dyed sprinkles, shaved sugar-free chocolate, or just enjoy as is!
Can You Freeze Glazed Peppermint Mocha Cookies?
Yes, you can freeze these Glazed Peppermint Mocha Cookies. The best way to freeze them is to arrange them in a single layer in an airtight container. Allow the cookies to thaw in the refrigerator before you want to eat them.
Alternatively, Glazed Peppermint Mocha Cookies will keep well in an airtight container in the refrigerator for up to one week. Do not store them in an unsealed or poorly-sealed container — the air will cause them to become stale.
That being said, you are going to love these Glazed Peppermint Mocha Cookies during the holidays, and I am going to reiterate that they actually make a fun, comparatively healthy breakfast for the family on special occasions. Enjoy!
Glazed Peppermint Mocha Cookies
Servings
12 cookies
Ingredients
For the Peppermint Mocha Cookies1/2 cup tigernut flour1/3 cup coconut flour1 scoop The Myers Way® Peppermint Mocha Paleo Protein1 Tbls cocoa powder1 1/2 Tbls The Myers Way® Gelatin1/2 tsp baking soda1/3 cup maple syrup1/2 cup sustainably harvested palm shorteningFor the Coconut Butter Glaze1/3 cup coconut butter1/4 cup coconut oil1 Tbls honey2 Tbls crushed organic or naturally sweetened candy cane, naturally dyed sprinkles, or shaved chocolate (optional)
Servings:
cookies
Units:
MetricUS Imperial
Instructions
Preheat oven to 350 degrees Fahrenheit. Combine tigernut flour, coconut flour, arrowroot starch, Peppermint Mocha Paleo Protein, cocoa powder, gelatin powder, and baking soda together in a bowl. Set aside.Using an electric mixer, cream together the maple syrup and palm shortening. Slowly add the dry ingredients to the wet ingredients. Form dough into 10-12 round cookies and set on a parchment-lined baking sheet. Bake for 12-14 minutes.Remove cookies from oven and allow to cool completely on the baking sheet.Meanwhile, melt coconut butter, coconut oil, and honey together in a bowl or in a small pot over the stove.Arrange cooled cookies on a wire cooling rack above a sheet of parchment paper, and drizzle them with the coconut butter icing. Be sure to use all the icing for full glaze. It will likely be about 3 layers of icing on each cookie. While the final layer of icing is still wet, sprinkle with crushed organic candy cane, naturally dyed sprinkles, or shaved chocolate (optional). Leave on a wire rack until the icing has hardened.
Get festive for the holidays with these healthy protein Glazed Peppermint Mocha Cookies! These cake-y Glazed Peppermint Mocha Cookies are the perfect low sugar alternative to any dessert for the holiday season. They’re Paleo and AIP, plus the cake-like texture and deliciously sweet glaze are reminiscent of your favorite, store-bought donut holes! You could even put these on the menu for a holiday family breakfast.
Are these Glazed Peppermint Mocha Cookies Actually Healthy?
They’re healthier than many of the cookies you find at holiday gatherings. While my Peppermint Mocha Cookies certainly shouldn’t replace your nutrient-dense meals or snacks, they are a deliciously healthy treat for the season. Here are some of the ingredients that make these treats a cleaner option for your next holiday cookie exchange.
Tigernut Flour, Coconut Flour, and Arrowroot Starch
These flour alternatives take the place of heavy, grain-based flours that lead to inflammation in the body. Tigernut flour is an excellent source of Vitamin E and lends a natural sweetness to the cookie base, while coconut flour is high in fiber and healthy fats to help keep you full. Arrowroot starch may not be as nutritious as the other flour in this recipe, yet it gives these cookies an amazing texture reminiscent of a holiday donut hole.
Maple Syrup and Honey
The natural sweeteners in this recipe eliminate the need for highly processed, inflammatory sugar and processed sugar substitutes. Maple syrup is an excellent source of antioxidants as well as nutrients such as manganese and zinc. In addition to maple syrup’s powerful nutrients, raw honey contains enzymes that will support your digestion and — if you buy local honey — may even help soothe seasonal allergies.
Coconut Butter and Coconut Oil
Coconut butter and coconut oil are combined with just a touch of honey to make the icing for these cakey cookies. It’s so much better for you than the usual royal icing recipe composed of milk and powdered sugar. Coconut products have a natural sweetness and are full of medium-chain triglycerides that help promote energy, blood sugar stability, and nutrient absorption.
Paleo Protein Powder
My new, limited edition, Peppermint Mocha Paleo Protein not only provides the deliciously festive flavor that makes these cookies perfect for the holiday, but it’s also really good for your body. It’s gluten-free, dairy-free, and sugar-free, and all of my paleo protein is sourced from non-GMO, hormone and antibiotic-free, grass-fed beef. So you know that the quality of the ingredients in your Glazed Peppermint Mocha Cookies is going to benefit your health more than any other peppermint treat on the dessert tray.
Incidentally, the protein and healthy fats in this recipe are a huge reason why I can recommend starting your day with one of these cookies beside a soothing cup of dandelion root tea. Another drink that would go well with these cookies is an iced peppermint mocha made by blending Peppermint Mocha Paleo Protein with water or non-dairy milk, and pouring over ice!
How to Bake Peppermint Mocha Cookies
To make Glazed Peppermint Mocha Cookies you’ll be combining two delicious and healthy parts. There’s the chewy, cakey cookie base and the subtly sweet glazed icing. Luckily, both of them are easy to make.
First, you need to make the cookies. Start by whisking your dry ingredients together in a medium-sized bowl. Then, using a hand mixer or stand mixer, cream together the maple syrup and palm shortening until well combined. Slowly add your dry ingredients to the maple syrup and shortening mixture until you get a thick dough.
Form the dough into 10-12 equal-sized balls — you have the option to flatten them if you’d like to make them more cookie-shaped, however, they do not spread, and the texture is more cake-like. Bake them at 350 degrees for about 12-14 minutes. Let your cookies cool completely while you make the icing.
To make the icing, melt together your coconut butter, coconut oil, and honey in a small saucepan over low heat. Set your cookies on a wire rack above a sheet of parchment paper, and drizzle the icing over them. You’ll end up drizzling the icing over the cookies in 3 layers before you’ve used all of the coconut drizzle.
While the final layer of icing is still wet, sprinkle the cookies with your preferred decorations — crushed sugar-free (or naturally sweetened) candy canes, naturally dyed sprinkles, shaved sugar-free chocolate, or just enjoy as is!
Can You Freeze Glazed Peppermint Mocha Cookies?
Yes, you can freeze these Glazed Peppermint Mocha Cookies. The best way to freeze them is to arrange them in a single layer in an airtight container. Allow the cookies to thaw in the refrigerator before you want to eat them.
Alternatively, Glazed Peppermint Mocha Cookies will keep well in an airtight container in the refrigerator for up to one week. Do not store them in an unsealed or poorly-sealed container — the air will cause them to become stale.
That being said, you are going to love these Glazed Peppermint Mocha Cookies during the holidays, and I am going to reiterate that they actually make a fun, comparatively healthy breakfast for the family on special occasions. Enjoy!
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"1/2 cup tigernut flour", "1/3 cup coconut flour", "1 scoop The Myers Way® Peppermint Mocha Paleo Protein", "1 Tbls cocoa powder", "1 1/2 Tbls The Myers Way® Gelatin", "1/2 tsp baking soda", "1/3 cup maple syrup", "1/2 cup sustainably harvested palm shortening", "1/3 cup coconut butter", "1/4 cup coconut oil", "1 Tbls honey", "2 Tbls crushed organic or naturally sweetened candy cane, naturally dyed sprinkles, or shaved chocolate" ],
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Preheat oven to 350 degrees Fahrenheit. Combine tigernut flour, coconut flour, arrowroot starch, Peppermint Mocha Paleo Protein, cocoa powder, gelatin powder, and baking soda together in a bowl. Set aside.Using an electric mixer, cream together the maple syrup and palm shortening. Slowly add the dry ingredients to the wet ingredients. Form dough into 10-12 round cookies and set on a parchment-lined baking sheet. Bake for 12-14 minutes.Remove cookies from oven and allow to cool completely on the baking sheet.Meanwhile, melt coconut butter, coconut oil, and honey together in a bowl or in a small pot over the stove.Arrange cooled cookies on a wire cooling rack above a sheet of parchment paper, and drizzle them with the coconut butter icing. Be sure to use all the icing for full glaze. It will likely be about 3 layers of icing on each cookie. While the final layer of icing is still wet, sprinkle with crushed organic candy cane, naturally dyed sprinkles, or shaved chocolate (optional). Leave on a wire rack until the icing has hardened.
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The post Glazed Peppermint Mocha Cookies appeared first on Amy Myers MD.
November 11, 2019
6 Ways Protein Benefits Your Body…and Your Weight
If the old adage, “You are what you eat!” is true, then you should definitely eat plenty of protein. Protein is quite literally what your body is primarily made of, and it’s what enables your body to perform a vast majority of its functions. Protein molecules provide structure to many parts of your body including your muscles, skin, organs, and even your hormones, just to name a few! The health of your entire body is dependant on your protein consumption — which is why I recommend it at every meal.
Some great sources of protein include organic, pasture-raised eggs, grass-fed beef, organic chicken, and wild-caught salmon. However, given most of our hectic schedules, ensuring that we get enough protein can be a real challenge. A great way to supplement your diet with high-quality protein, particularly during the holiday season, is with my Peppermint Mocha Paleo Protein. As we approach that festive time of year, the smell of peppermint mingled with sweet, smooth chocolate is certain to lift your spirits!
In this article, I’ll outline six ways the right protein promotes long-term health through increasing lean muscle mass, healing and repairing your body, providing energy and helping with blood sugar and weight control. These are some wonderful health benefits that you can reap with very little effort — just dropping a scoop of protein powder in your morning tea or smoothie is all it takes.
Why is Protein Important?
Protein is very important to your overall health! It’s more than important, in fact – it’s critical. Your optimal health is reliant upon sufficient intake of protein on a daily basis. Protein is a macronutrient, meaning your body needs large amounts of it, as opposed to the small amount of micronutrients your body needs like vitamins and minerals. And unlike fat, your body doesn’t have protein stores, so you need to consume it daily. Let’s dig a little deeper into what protein actually is.
Protein molecules consist of hundreds or thousands of amino acids linked together in “chains.” There are 20 different types of amino acids, and the sequence of these amino acids determines the specific three-dimensional structure and subsequent function of each protein. Protein molecules are the workhorses of your body, as the different types perform a tremendous number of tasks.
Protein molecules called antibodies support your immune system by fighting invasive bacteria and viruses. Enzymes, another protein molecule, carry out chemical reactions within your cells, along with assisting in the formation of new molecules and helping you digest your food. Some types of hormones are messenger proteins that coordinate biological processes in your tissues and organs.1 These are just a few of the roles protein plays in your body.
It also helps to satiate your appetite, minimizing hunger cues throughout the day. Increasing your protein consumption can also help with weight loss, decrease belly fat, and increase lean muscle mass. A high-protein diet can also lower blood pressure and decreases your risk of diabetes.2 About 10% to 35% of your total calories in a day should be protein, depending on your age and activity level.3
I do want to add a quick note for all vegans and vegetarians. I was a vegetarian for over 20 years and I ultimately discovered that this played a big role in why I developed an autoimmune condition. In the years since I have done extensive research and made a big shift in my own diet. Now I recommend that anyone dealing with autoimmunity add animal protein into your diet.
6 Ways Protein Benefits Your Body
1. Contains Amino Acids
Amino acids are the building blocks of all proteins.They enable the synthesis of hormones and neurotransmitters. There are 20 amino acids, and your body requires all of them for optimal health. These amino acids are categorized as essential and non-essential. The 9 essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Ironically these essential amino acids are not produced by your body and must be consumed in the food you eat. The best sources of them are animal proteins such as eggs and meat.4
2. Promotes Lean Muscle Building
Protein promotes lean muscle building and it also boosts metabolism.5 Protein is the magic muscle food. Your body breaks it into amino acids, which then build muscle. Logically your protein intake should increase parallel to the rate of muscle loss as you age. Protein supplements like my Paleo Proteins make this much easier to accomplish, because you can easily mix a scoop of protein powder into a glass of coconut milk.
Protein is also associated with higher metabolism and fat burning. Muscle on average burns more calories than fat, so having a higher percentage of lean muscle mass increases your caloric burn rate by as much as a factor of three.6 Higher protein intake has been linked to reduced amounts of belly fat.7
Protein also reduces age-related muscle deterioration.8 As we age, we begin to lose muscle mass. This muscle loss starts earlier than you might think. After the age of 30, you begin to lose as much as 3% to 5% per decade.9 You can compensate for this loss of muscle by increasing your dietary protein intake.
3. Assists With Cell Repair
Protein actually speeds up the recovery process of your muscles after physical exertion.10 Every cell in your body is made of protein, and your body is constantly using protein to regenerate and repair cells. Protein also promotes a healthy gut-lining, as it facilitates the repair of leaky gut.
4. Supports Sustained Energy
Protein-rich snacks provide long-lasting stamina throughout your day as opposed to high sugar and carbohydrate foods, which quickly elevate blood sugar levels that then plummet, leading to an energy slump. High protein snacks promote balanced blood sugar and muscle creation, as well as sustained energy.
I love to blend a delicious protein shake with low-sugar fruits, veggies, and Paleo Protein powder to give me sustained energy throughout my busy days. This holiday season, I’ll be making festive smoothies with my new Peppermint Mocha Paleo Protein powder. I’ll be walking right past those fancy coffee shops and smoothie bars!
5. Supports Healthy Blood Pressure
Protein supports healthy blood pressure. Almost one-third of Americans have high blood pressure, which leads to other more serious conditions such as heart disease and kidney failure.
Recent studies have linked protein-rich diets to lower blood pressure. Animal proteins, such as pasture-raised, organic eggs contain high amounts of arginine, which lowers blood pressure by dilating blood vessels.11 Protein also helps regulate insulin levels and insulin response in your body. Protein-rich foods do not elevate blood glucose levels, so they are a healthy alternative to carbohydrate-filled foods.
6. Helps Curb Sugar Cravings and Stabilizes Blood Sugar
Protein helps provide a sustained sense of satiety for a longer duration by suppressing the ghrelin. Ghrelin, or lenomorelin, is the “hunger hormone” produced in your gut. It is carried in your bloodstream to your brain, where it signals that you feel hungry and need to eat more food. It literally increases your appetite. However, a high-protein diet can promote moderate ghrelin levels. 12
Protein also eliminates those mid-day sugar cravings by suppressing the production of ghrelin and reducing insulin levels. So, you can easily maintain a healthy weight or assist with weight-loss efforts by adopting a protein-rich diet. People who eat higher amounts of protein have an easier time maintaining a healthy weight.13
As you digest protein, your body breaks it down into individual amino acids. Insulin stimulates your muscle cells to take up amino acids and glucagon causes your liver to release its sugar stores. As a result, your blood sugar levels remain stable after you eat protein.
During the holiday season of parties, family gatherings, and office snacks, protein can help keep you from over-indulging on holiday treats by giving you a sense of fullness before you step out the door. A great source of protein to satisfy your hunger is my Peppermint Mocha Paleo Protein! This new flavor is not only a treat for your taste buds; it is gluten-free, dairy-free, soy-free, and free of rice, peas, or hemp. It is great for all protocols including AIP, The Myers Way®, the elimination diet, The Thyroid Connection, and even Candida and SIBO. It does not trigger an inflammatory response. It even contains healthy fats from MCT oil to help keep you full and encourage fat burning. Enjoy a holiday-flavored beverage that will keep you feeling full for hours — Peppermint Mocha Paleo Protein!
The post 6 Ways Protein Benefits Your Body…and Your Weight appeared first on Amy Myers MD.
November 10, 2019
6 Natural Ways to Reverse Diabetes Symptoms
In my two previous articles in this series, I detailed the types of diabetes and their warning signs and symptoms, and how to test for them. Now I’d like to cover the natural steps you can take to reverse the symptoms of this group of chronic conditions. Whether you are on the low end of the spectrum with prediabetes, or higher up the scale with early type 3 diabetes, also known as Alzheimer’s disease, I saw great results with patients in my clinic who followed these simple steps.
Why Be Concerned?
I can’t stress enough that diabetes touches so many of us and is a growing health concern around the world. According to the Centers for Disease Control, diabetes was the seventh leading cause of death in the US in 2015, the latest year for which data is available. And the older you are, the more likely you are to have diabetes. In fact, 25% of those 65 and older have a diagnosis.1 Heart disease, poor circulation that can result in amputations of toes or feet, and blindness are some of the serious health risks for people with diabetes. Yet, you have a lot of control over this! Let me tell you what you can do to prevent and reverse the symptoms of diabetes.
1. Heal Your Gut
Nearly 80% of your entire immune system is located in your gut, and your gut wall is only one cell layer thick, connected by a tight junction. Your gut is the foundation of your health! Your gut is naturally semi-permeable which means these tight junctions open a tiny bit to allow micronutrients in — this is how you absorb nutrients from food.
But when we bombard our gut with inflammatory foods (especially gluten), infections, toxins and stress, these tight junctions open up, and large molecules that were never meant to get into your bloodstream get in. Gluten is one of the main foods which can not only cause these tight junctions to open but also cause them to stay open. Your immune system then “attacks” the gluten. However, the gluten molecule looks very similar to some of our tissues, and in a case of mistaken identity, your immune system can wind up attacking your own body, causing autoimmune diseases like diabetes.
Most everyone is aware that diabetics should avoid toxic foods such as highly processed, high-sugar foods, and alcohol. I also advocate ditching dairy. In fact, I believe everyone — not just those with diabetes — should avoid these foods. However, recent research has shown a very strong correlation between increased milk consumption and rising rates of type 1 diabetes. In China, for example, drinking cow’s milk was once uncommon. However, in a single 14-year period, milk consumption more than tripled. The rates of type 1 diabetes increased by more than 33% during that same time. Scientists believe the A1 β-casein protein in milk is a key trigger in type 1 diabetes.
Furthermore, modern food processing and storage techniques may also play a role. For example, the heat treatment of foods containing lactose, glucose, fructose, or ascorbic acid can produce glycated (that is, sugar-coated) products that may have diabetogenic (diabetes-causing) effects. Finally, cesarean delivery, low levels of vitamin D,2 little or no breastfeeding, chronic inflammation, and leaky gut all have an impact in the onset of type 1 diabetes. 3
The good news is it’s actually pretty easy to repair your gut! Your gut cells naturally turn over every 24 hours or so, which means my “4R program” can start taking effect very quickly! My 4R approach involves the following:
Remove the bad including toxic and inflammatory foods and gut infections such as Candida overgrowth and SIBO.Replace what’s missing including digestive enzymes and stomach acid. Reinoculate your gut with high potency probiotics.Repair your gut with healing foods such as bone broth or supplements like my Leaky Gut Revive®.
Imbalanced gut flora leads to a compromised immune system, leaving you vulnerable to infections, inflammation, autoimmune disease, and other chronic illnesses. According to new research, the microbes in your gut may play a role in your risk of developing type 2 diabetes. There appears to be a link between the changes in gut flora in recent decades and the increase in both obesity and diabetes.
While research is still ongoing, it is important to repair your gut to create a balanced microbiome that promotes health. In The Autoimmune Solution, I explain The Myers Way® approach to repairing your gut and reversing the symptoms of autoimmune disease including diabetes.
Research has also shown that Candida overgrowth can be a precursor of type 2 diabetes because it can impact the way your pancreas produces insulin. In fact, I never saw anyone in my clinic with diabetes who did not also have Candida overgrowth. Since Candida feeds on sugar, if you already have any form of diabetes, the resulting blood sugar spikes create a feeding ground for Candida.
Once Candida has overgrown, disrupted your gut, and escaped into your bloodstream, it can create inflammation all over your body, putting your immune system into overdrive. This can result in symptoms from digestive distress to toenail fungus and brain fog to skin irritations. If Candida invades the pancreas, it can provoke an elevated level of insulin production, increasing the chances of diabetes.4
2. Get Rid of Gluten, Grains, and Legumes
I recommend that all of my patients remove gluten from their diets because it wreaks havoc on your gut due to proteins that can lead to a leaky gut and inflammation throughout the body. Regarding diabetes and prediabetes, eliminating gluten-filled grains such as wheat, semolina, spelt, rye, kamut, and barley, generally keeps your blood sugar lower, as the body converts carbohydrates to sugar, which adds stress on your pancreas. With diabetes, the goal is to eat a diet lower in sugar, from sweets, fruits, and carbohydrates.
And these grains are not the only ones to cause problems. Pseudograins such as quinoa and millet, and legumes such as peas and kidney beans, contain proteins that can cross react with gluten and can themselves be inflammatory. Healing your immune system is the path to healing diabetes as well.
3. Tame the Toxins
Fewer people are aware that environmental toxins may be one of the reasons behind the diabetes epidemic. As far back as 1961, researchers began to label environmental toxins that may increase the risk of diabetes as diabetogens. You probably already know that lead, mercury, and other heavy metals, industrial chemicals, pollutants, and pesticides are dangerous. However, there are also toxins hiding in commercial cleaning and beauty products, processed and non-organic food, and plastic packaging. They may be in the water you drink and the air you breathe. Even a little exposure to toxins makes you vulnerable.
You can prevent toxic exposure by:
Eating pesticide-free, non-GMO, organic food.Utilizing non-toxic cookware.Cleaning the air in your home and office with an air purifier.Avoiding plastic water bottles and using a water filter to ensure clean drinking water.Buying natural, organic cleaning products or making your own.Purchasing clean cosmetics and body products.
You can detoxify your body by:
Pooping. Eat a nutrient-dense diet to support detoxification and remove waste.Sweating! Infrared saunas are a powerful detoxification support.Peeing. Drink plenty of clean water.Taking a glutathione supplement to help move toxins out of your body. Glutathione is the body’s most powerful detoxifier.
4. Heal Your Infections and Relieve Your Stress
In The Autoimmune Solution, I outline specific ways to heal infections that may be caused by bacteria or viruses such as Epstein-Barr. Additionally, there are a number of viruses that have been associated with type 1 diabetes including rotavirus, mumps, cytomegalovirus, and possibly also rubella. However, by far the most common viruses linked to diabetes are enteroviruses such as Coxsackievirus (CVB4). Coxsackie can infect your islets (clusters of cells in the pancreas that produce insulin), provoking a strong inflammatory response that attacks the virus and the islets alike, stopping your body’s production of this important hormone.
Research is ongoing on how to trigger mechanisms within the body to condition islets to withstand autoimmune attack,5 thus preserving the pancreas’ ability to produce insulin. There’s some good news here. You may be surprised to learn that even though the insulin-producing islets may be destroyed, the rest of the pancreas continues to function normally, producing digestive enzymes. A recent promising treatment involves transplanting healthy islet cells in an effort to enable the pancreas to once again produce insulin on its own,6 reversing diabetes.
Stress is also a critical factor in diabetes. While no one can avoid stress completely, learning to manage it is a key component in taking control of your health. Dealing with chronic, daily stressors can cause long-term, high blood sugar levels due to the increased levels of cortisol released in your body when you are under constant stress. Cortisol, the stress hormone, elevates blood sugar, so learning how to lower and relieve stress is important for both managing and preventing diabetes. No single stress-reduction technique works for everyone. Here are some other great ways you can relieve stress:
Getting plenty of sleepExercising moderatelyDancingMeditating/breathing exercises Listening to musicColoringPlaying with petsGetting a massage or self-massageDrinking herbal tea
5. Manage Your Carbs
Because diabetes has its roots in autoimmunity, consider avoiding other inflammatory foods, such as eggs, nightshades, and citrus that may contribute to an autoimmune condition. Remove these foods from your diet for at least 30 days. Reintroduce them only if your gut tolerates it. If you have an autoimmune condition or want to uncover any food sensitivities, I recommend my Comprehensive Elimination Diet eCourse.
Generally speaking, most diabetic diets shoot for no more than 45% of calories from carbs. Some research suggests that an even lower amount may be beneficial for blood sugar control, hence the “low carb” craze!
We have all heard of the “ketogenic” diet. A modified ketogenic diet is indeed very beneficial to your health minus the dairy! This diet involves eating healthy fats such as avocados, coconut oil, and olive oil, healthy organic meats, eggs, nuts (if you can tolerate them), and low-sugar vegetables and fruits. Research has shown significant impacts of ketones on the brain in particular.
Ketones are chemicals released by your liver to break down fat for fuel, when your insulin is kept at a lower level. This is significant, because recent studies have shown one particular ketone (beta-HBA) is a “super fuel” for energy production — it’s even better than glucose. It has also been shown to protect brain cells from toxins associated with Alzheimer’s, which we know is type 3 diabetes. Coconut oil, which inhibits Candida overgrowth, also increases the production of this ketone. So, while keeping any food sensitivities (to eggs or nuts for example) in mind, a non-dairy version of a modified ketogenic diet, especially for those with pre-diabetes or diabetes,7 can be very beneficial.
Talk to your diabetes care team to create an eating plan that’s right for you. Here are some tips to follow:
Eat smaller portions, spread out over the day.Be careful about when and how many carbohydrates you eat.Choose a variety of fiber-rich, nutrient-dense greens and vegetables every day.Select low-glycemic-index foods, such as berries.Enjoy good fats, such as avocados, coconut oil, coconut butter, and olive oil. Eat nutrient-rich protein, such as organic, grass-fed meats or my Paleo Protein powder.Limit your alcohol intake.Use less salt.
6. Exercise
I cannot stress enough the importance of physical exercise if you have any blood sugar issues. We all need exercise for a wide array of health benefits. Our bodies function at their best when we exercise regularly. If you are overweight, which contributes to diabetes in the first place, exercise can help you manage your weight. Movement helps lower blood sugar, reduces your risk for heart disease, reduces stress, and alleviates depression.
If you have diabetes, consult with your healthcare professional before starting an exercise routine. Remember to start slow. Your healthcare professional will ask if you experience chest pain, shortness of breath, or leg pain when you walk. You may need to discuss how to manage any medication with exercise if you are on diabetic medication that already lowers blood sugar. Once you begin your exercise regimen, stop immediately if you experience any of the following symptoms:
FaintnessChest painShortness of breathNumbnessSores on your feet
Start with walking, and increase gradually if you have no negative symptoms. Be sure to wear a bracelet that says you have diabetes, and take a snack along to raise your blood sugar quickly if needed. Check your blood sugar before, during (if you are going for 45 minutes or longer), and after you exercise. Also, drink plenty of water. If you take insulin, ask your doctor what to eat before you exercise, and do not inject insulin in any part of your body that you will be exercising, such as your arms or legs.
Take care of your feet too. Ensure you don’t have any sores, and that your shoes are well-fitting and comfortable. Diabetes can cause numbness in the extremities, making it difficult to know if your feet are suffering during exercise. Most importantly, be patient with yourself. It can take time to reap the rewards of exercise.8
If you’ve read my two previous articles in this series — articles on the warning signs of diabetes and how to test for diabetes — you are now truly armed to turn the ship around in regards to your blood sugar. You understand what diabetes is, the types of diabetes, how to test for it, and how to reverse it symptoms naturally!
I have seen thousands of my patients take back their health, and you can too! Taking natural steps can save you from the expense and discomfort of insulin therapies, and allow you to live your optimal life! For more information about how you can take control of your health, check out my free training. It’s an easy first step to reversing the symptoms or preventing them in the first place.
The post 6 Natural Ways to Reverse Diabetes Symptoms appeared first on Amy Myers MD.
6 Natural Ways to Reverse Diabetes
In my two previous articles in this series, I detailed the types of diabetes and their warning signs and symptoms, and how to test for them. Now I’d like to cover the natural steps you can take to reverse the symptoms of this group of chronic conditions. Whether you are on the low end of the spectrum with prediabetes, or higher up the scale with early type 3 diabetes, also known as Alzheimer’s disease, I’ve seen great results with patients in my clinic who followed these simple steps.
Why Be Concerned?
I can’t stress enough that diabetes touches so many of us and is a growing health concern around the world. According to the Centers for Disease Control, diabetes was the seventh leading cause of death in the US in 2015, the latest year for which data is available. And the older you are, the more likely you are to have diabetes. In fact, 25% of those 65 and older have a diagnosis.1 Heart disease, poor circulation that can result in amputations of toes or feet, and blindness are some of the serious health risks for people with diabetes. Yet, you have a lot of control over this! Let me tell you what you can do to prevent and reverse the symptoms of diabetes.
1. Heal Your Gut
Nearly 80% of your entire immune system is located in your gut, and your gut wall is only one cell layer thick, connected by a tight junction. Your gut is the foundation of your health! Your gut is naturally semi-permeable which means these tight junctions open a tiny bit to allow micronutrients in — this is how you absorb nutrients from food.
But when we bombard our gut with inflammatory foods (especially gluten), infections, toxins and stress, these tight junctions open up, and large molecules that were never meant to get into your bloodstream get in. Gluten is one of the main foods which can not only cause these tight junctions to open but also cause them to stay open. Your immune system then “attacks” the gluten. However, the gluten molecule looks very similar to some of our tissues, and in a case of mistaken identity, your immune system can wind up attacking your own body, causing autoimmune diseases like diabetes.
Most everyone is aware that diabetics should avoid toxic foods such as highly processed, high-sugar foods, and alcohol. I also advocate ditching dairy. In fact, I believe everyone — not just those with diabetes — should avoid these foods. However, recent research has shown a very strong correlation between increased milk consumption and rising rates of type 1 diabetes. In China, for example, drinking cow’s milk was once uncommon. However, in a single 14-year period, milk consumption more than tripled. The rates of type 1 diabetes increased by more than 33% during that same time. Scientists believe the A1 β-casein protein in milk is a key trigger in type 1 diabetes.
Furthermore, modern food processing and storage techniques may also play a role. For example, the heat treatment of foods containing lactose, glucose, fructose, or ascorbic acid can produce glycated (that is, sugar-coated) products that may have diabetogenic (diabetes-causing) effects. Finally, cesarean delivery, low levels of vitamin D,2 little or no breastfeeding, chronic inflammation, and leaky gut all have an impact in the onset of type 1 diabetes. 3
The good news is it’s actually pretty easy to repair your gut! Your gut cells naturally turn over every 24 hours or so, which means my “4R program” can start taking effect very quickly! My 4R approach involves the following:
Remove the bad including toxic and inflammatory foods and gut infections such as Candida overgrowth and SIBO.Replace what’s missing including digestive enzymes and stomach acid. Reinoculate your gut with high potency probiotics.Repair your gut with healing foods such as bone broth or supplements like my Leaky Gut Revive®.
Imbalanced gut flora leads to a compromised immune system, leaving you vulnerable to infections, inflammation, autoimmune disease, and other chronic illnesses. According to new research, the microbes in your gut may play a role in your risk of developing type 2 diabetes. There appears to be a link between the changes in gut flora in recent decades and the increase in both obesity and diabetes.
While research is still ongoing, it is important to repair your gut to create a balanced microbiome that promotes health. In The Autoimmune Solution, I explain The Myers Way® approach to repairing your gut and reversing the symptoms of autoimmune disease including diabetes.
Research has also shown that Candida overgrowth can be a precursor of type 2 diabetes because it can impact the way your pancreas produces insulin. In fact, I never saw anyone in my clinic with diabetes who did not also have Candida overgrowth. Since Candida feeds on sugar, if you already have any form of diabetes, the resulting blood sugar spikes create a feeding ground for Candida.
Once Candida has overgrown, disrupted your gut, and escaped into your bloodstream, it can create inflammation all over your body, putting your immune system into overdrive. This can result in symptoms from digestive distress to toenail fungus and brain fog to skin irritations. If Candida invades the pancreas, it can provoke an elevated level of insulin production, increasing the chances of diabetes.4
2. Get Rid of Gluten, Grains, and Legumes
I recommend that all of my patients remove gluten from their diets because it wreaks havoc on your gut due to proteins that can lead to a leaky gut and inflammation throughout the body. Regarding diabetes and prediabetes, eliminating gluten-filled grains such as wheat, semolina, spelt, rye, kamut, and barley, generally keeps your blood sugar lower, as the body converts carbohydrates to sugar, which adds stress on your pancreas. With diabetes, the goal is to eat a diet lower in sugar, from sweets, fruits, and carbohydrates.
And these grains are not the only ones to cause problems. Pseudograins such as quinoa and millet, and legumes such as peas and kidney beans, contain proteins that can cross react with gluten and can themselves be inflammatory. Healing your immune system is the path to healing diabetes as well.
3. Tame the Toxins
Fewer people are aware that environmental toxins may be one of the reasons behind the diabetes epidemic. As far back as 1961, researchers began to label environmental toxins that may increase the risk of diabetes as diabetogens. You probably already know that lead, mercury, and other heavy metals, industrial chemicals, pollutants, and pesticides are dangerous. However, there are also toxins hiding in commercial cleaning and beauty products, processed and non-organic food, and plastic packaging. They may be in the water you drink and the air you breathe. Even a little exposure to toxins makes you vulnerable.
You can prevent toxic exposure by:
Eating pesticide-free, non-GMO, organic food.Utilizing non-toxic cookware.Cleaning the air in your home and office with an air purifier.Avoiding plastic water bottles and using a water filter to ensure clean drinking water.Buying natural, organic cleaning products or making your own.Purchasing clean cosmetics and body products.
You can detoxify your body by:
Pooping. Eat a nutrient-dense diet to support detoxification and remove waste.Sweating! Infrared saunas are a powerful detoxification support.Peeing. Drink plenty of clean water.Taking a glutathione supplement to help move toxins out of your body. Glutathione is the body’s most powerful detoxifier.
4. Heal Your Infections and Relieve Your Stress
In The Autoimmune Solution, I outline specific ways to heal infections that may be caused by bacteria or viruses such as Epstein-Barr. Additionally, there are a number of viruses that have been associated with type 1 diabetes including rotavirus, mumps, cytomegalovirus, and possibly also rubella. However, by far the most common viruses linked to diabetes are enteroviruses such as Coxsackievirus (CVB4). Coxsackie can infect your islets (clusters of cells in the pancreas that produce insulin), provoking a strong inflammatory response that attacks the virus and the islets alike, stopping your body’s production of this important hormone.
Research is ongoing on how to trigger mechanisms within the body to condition islets to withstand autoimmune attack,5 thus preserving the pancreas’ ability to produce insulin. There’s some good news here. You may be surprised to learn that even though the insulin-producing islets may be destroyed, the rest of the pancreas continues to function normally, producing digestive enzymes. A recent promising treatment involves transplanting healthy islet cells in an effort to enable the pancreas to once again produce insulin on its own,6 reversing diabetes.
Stress is also a critical factor in diabetes. While no one can avoid stress completely, learning to manage it is a key component in taking control of your health. Dealing with chronic, daily stressors can cause long-term, high blood sugar levels due to the increased levels of cortisol released in your body when you are under constant stress. Cortisol, the stress hormone, elevates blood sugar, so learning how to lower and relieve stress is important for both managing and preventing diabetes. No single stress-reduction technique works for everyone. Here are some other great ways you can relieve stress:
Getting plenty of sleepExercising moderatelyDancingMeditating/breathing exercises Listening to musicColoringPlaying with petsGetting a massage or self-massageDrinking herbal tea
5. Manage Your Carbs
Because diabetes has its roots in autoimmunity, consider avoiding other inflammatory foods, such as eggs, nightshades, and citrus that may contribute to an autoimmune condition. Remove these foods from your diet for at least 30 days. Reintroduce them only if your gut tolerates it. If you have an autoimmune condition or want to uncover any food sensitivities, I recommend my Comprehensive Elimination Diet eCourse.
Generally speaking, most diabetic diets shoot for no more than 45% of calories from carbs. Some research suggests that an even lower amount may be beneficial for blood sugar control, hence the “low carb” craze!
We have all heard of the “ketogenic” diet. A modified ketogenic diet is indeed very beneficial to your health minus the dairy! This diet involves eating healthy fats such as avocados, coconut oil, and olive oil, healthy organic meats, eggs, nuts (if you can tolerate them), and low-sugar vegetables and fruits. Research has shown significant impacts of ketones on the brain in particular.
Ketones are chemicals released by your liver to break down fat for fuel, when your insulin is kept at a lower level. This is significant, because recent studies have shown one particular ketone (beta-HBA) is a “super fuel” for energy production — it’s even better than glucose. It has also been shown to protect brain cells from toxins associated with Alzheimer’s, which we know is type 3 diabetes. Coconut oil, which inhibits Candida overgrowth, also increases the production of this ketone. So, while keeping any food sensitivities (to eggs or nuts for example) in mind, a non-dairy version of a modified ketogenic diet, especially for those with pre-diabetes or diabetes,7 can be very beneficial.
Talk to your diabetes care team to create an eating plan that’s right for you. Here are some tips to follow:
Eat smaller portions, spread out over the day.Be careful about when and how many carbohydrates you eat.Choose a variety of fiber-rich, nutrient-dense greens and vegetables every day.Select low-glycemic-index foods, such as berries.Enjoy good fats, such as avocados, coconut oil, coconut butter, and olive oil. Eat nutrient-rich protein, such as organic, grass-fed meats or my Paleo Protein powder.Limit your alcohol intake.Use less salt.
6. Exercise
I cannot stress enough the importance of physical exercise if you have any blood sugar issues. We all need exercise for a wide array of health benefits. Our bodies function at their best when we exercise regularly. If you are overweight, which contributes to diabetes in the first place, exercise can help you manage your weight. Movement helps lower blood sugar, reduces your risk for heart disease, reduces stress, and alleviates depression.
If you have diabetes, consult with your healthcare professional before starting an exercise routine. Remember to start slow. Your healthcare professional will ask if you experience chest pain, shortness of breath, or leg pain when you walk. You may need to discuss how to manage any medication with exercise if you are on diabetic medication that already lowers blood sugar. Once you begin your exercise regimen, stop immediately if you experience any of the following symptoms:
FaintnessChest painShortness of breathNumbnessSores on your feet
Start with walking, and increase gradually if you have no negative symptoms. Be sure to wear a bracelet that says you have diabetes, and take a snack along to raise your blood sugar quickly if needed. Check your blood sugar before, during (if you are going for 45 minutes or longer), and after you exercise. Also, drink plenty of water. If you take insulin, ask your doctor what to eat before you exercise, and do not inject insulin in any part of your body that you will be exercising, such as your arms or legs.
Take care of your feet too. Ensure you don’t have any sores, and that your shoes are well-fitting and comfortable. Diabetes can cause numbness in the extremities, making it difficult to know if your feet are suffering during exercise. Most importantly, be patient with yourself. It can take time to reap the rewards of exercise.8
If you’ve read my two previous articles in this series — articles on the warning signs of diabetes and how to test for diabetes — you are now truly armed to turn the ship around in regards to your blood sugar. You understand what diabetes is, the types of diabetes, how to test for it, and how to reverse it naturally!
I have seen thousands of my patients take back their health, and you can too! Taking natural steps can save you from the expense and discomfort of insulin therapies, and allow you to live your optimal life! For more information about how you can take control of your health, check out my free training. It’s an easy first step to reversing the symptoms or preventing them in the first place.
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