Amy Myers's Blog, page 51

6 Herbs and Nutrients to Repair Your Gut

If you’re experiencing symptoms such as seasonal allergies, brain fog, skin issues or hormonal imbalances, the root cause could be hiding in your digestive system. Every day, millions of people are struggling with leaky gut and other GI issues without even realizing it!

Your gut is the gateway to health, as nearly 80% of your immune system lives within it. This means that repairing your gut can considerably improve every area of your health, particularly digestive issues and autoimmunity.

One of the most effective ways I have found to do this is by adding specific herbs and nutrients that have powerful gut-repairing properties to your regime.

The Leaky Gut Epidemic

Leaky gut is one of the most common gut problems I’ve seen in my practice and it is directly related to conditions on the autoimmune spectrum. Here’s why: your gut is a like a drawbridge. When functioning normally, your gut is semi-permeable to let teeny-tiny boats (micronutrients) pass from your intestinal tract into your bloodstream so they can nourish your body.

However, certain foods such as gluten, as well as toxins, infections, and stress can cause the tight junctions to break apart and let much larger boats, including toxins, microbes, and undigested food particles into your bloodstream. Your immune system immediately recognizes that these substances shouldn’t be there, and it attacks them. If leaky gut isn’t addressed, it can cause chronic inflammation and a host of symptoms in the short term, and the potential for autoimmune conditions to develop in the long-term. In fact, I believe leaky gut is one of the major contributing factors to the widespread disease epidemic we are seeing today.

Symptoms of leaky gut:

Gas, bloating, diarrhea, or irritable bowel syndrome (IBS)
Food sensitivities or allergies
Brain fog, difficulty concentrating, ADD or ADHD
Depression and anxiety
Acne, rosacea, or eczema
Seasonal allergies
Asthma
Irregular periods, PMS, or PCOS
Diagnosis of chronic fatigue or fibromyalgia
Rheumatoid arthritis, Hashimoto’s, lupus, psoriasis, celiac disease or any other autoimmune condition1

How to Use Herbs and Nutrients to Repair Your Gut Naturally

In functional medicine, we use a special approach to overcome leaky gut naturally called the 4R program. Repairing your gut is the final step of this program, during which you seal the leaks in your gut lining, repair damaged cells, and build new tissue. You can do this by incorporating powerful herbs and nutrients that nourish and soothe your gut cells, restore your gut’s natural protective mucosal lining, and maximize the production of gut-mending fatty acids.

The great news is that your gut can be repaired very quickly. Every gut cell in your digestive system can turn over In just 48 to 72 hours. Supporting your gut with specific supplements can help speed this process up even further. Here are some of my favorite herbs and nutrients for repairing a leaky gut, and the ones I use every day to help keep my gut as healthy as it can be.

1. L-Glutamine

L-Glutamine is one of the absolute most important nutrients for gut repair because of the way it speeds up gut cell regeneration so profoundly. This amino acid helps to mend the broken junctions in your intestinal wall so they can function normally.2,3 L-Glutamine can also be used as a preventative nutrient, minimizing the damage caused by the food, toxins, infections, and stress that can lead to leaky gut in the first place.4,5

Arabinogalactan

Arabinogalactan is a type of prebiotic fiber found in abundance in larch trees. Research suggests that arabinogalactan promotes a balanced microbiome, which is key for maintaining a healthy gut and keeping viruses, candida and bad bacteria in check.6,7

Early Native Americans chewed the bark of the larch tree and used its resin, believing it enhanced immune function. Today we know that this is indeed true, although it is still unclear whether arabinogalactan supports the immune system solely through the effect it has on the gut or if a combination of factors is at play.8 What we certainly do know is that probiotic bacteria in your digestive system can ferment the arabinogalactan and produce fatty acids in the process that help repair your gut lining.

Marshmallow Root

This multipurpose herb has a high mucilage content, which covers your digestive tract with a protective lining and eases inflammation in your gut, helping to soothe ulcers, diarrhea, and constipation, as well as restoring the integrity of the small junctions found in your digestive system.

This is one of the reasons why marshmallow root has been found to be so beneficial for people suffering from ulcerative colitis and Crohn’s disease.9

Deglycyrrhizinated Licorice (DGL)

Deglycyrrhizinated Licorice (DGL) helps your body repair your gut lining by replenishing the mucus that creates a healthy intestinal barrier. DGL is made using a process that extracts the glycyrrhizin–which can raise blood pressure–from whole licorice, while retaining its nutritional benefits.

DGL has been used for more than 3,000 years as a treatment for digestive issues such as ulcers and indigestion, and this ancient wisdom is now backed up by science.

A study comparing DGL with an over-the-counter medication for peptic ulcer disease found the licorice to have the same powerful protective action against the recurrence of an ulcer as the medication.10 It is thought that this effect is due to DGL’s ability to protect your body by promoting a healthy mucosal lining.11

Slippery Elm

Slippery elm is another wonderful herb for gut repair that has been used for centuries in the United States. It works to your advantage in three ways. Slippery elm:

Increases the mucilage content in your digestive tract
Stimulates nerve endings to boost mucus secretion, which neutralizes excessive acidity in the gut and soothes ulcers
Provides antioxidants that help relieve inflammatory bowel symptoms.

These properties make it a great addition to any IBS protocol as normalizing bloating, abdominal pain, and stool frequency and consistency can provide much-needed relief.

Slippery elm may also be a great ally if you’re looking to lose weight. A study that tracked a group of 49 individuals who included slippery elm in their weight-loss regime showed that this herb helped produce significant weight loss results and lower LDL cholesterol.12

Aloe Vera

Aloe vera is soothing and protecting, and helps your body replace the lost mucus associated with gut damage and leaky gut. Aloe vera supports your immune system, increases the water content within your intestines, and aids in the control of candida overgrowth, bad bacteria, and inflammation.13 It also provides a wide range of nutrients and antioxidants, including vitamins A, C and E.

Studies show aloe vera’s beneficial effect on IBS and its ability to boost the number of good bacteria in your gut.14,15

A Comprehensive Formula for Gut Repair

Because leaky gut plays such a key role in autoimmunity and other chronic illnesses, I developed a comprehensive weapon for overcoming leaky gut that combines all of these nutrients and herbs: Leaky Gut Revive. This powerful supplement reestablishes a healthy mucosal lining and enhances gut barrier function. I take at least two servings per day to keep my digestion in the best shape possible.

I recommend Leaky Gut Revive to anyone who is experiencing digestive issues such as leaky gut, food allergies or intolerances; seasonal allergies; chronic fatigue, fibromyalgia or autoimmunity; and hormonal or mood imbalances.

It helps with gastrointestinal symptoms such as indigestion, heartburn, reflux, ulcers, constipation, and diarrhea, while providing truly effective gut repairing properties and guarding against sugar cravings.

Leaky Gut Revive tastes great and contains no fillers or ingredients that don’t directly help repair your gut.

Per one-scoop serving, Leaky Gut Revive contains:

3 grams of L-Glutamine
2 grams of arabinogalactan
300mg of soothing marshmallow root
300mg of DGL
100mg of slippery elm
50mg of aloe vera

To take it, simply add a scoop to 8 oz of water, stir and enjoy. I drink a glass of Leaky Gut Revive every morning, mixed with a scoop of Clean Greens Superfood Juice Powder and ice–it is so delicious, even Elle loves it!  You can also throw in a scoop of collagen, which further helps to seal the leaks in your gut by repairing damaged cells in the lining of your digestive tract and building new tissue.

Providing your body with the nutrients it needs to repair your gut is essential for optimal health. So if you’re dealing with leaky gut and you want to get on the path to lifelong wellness, Leaky Gut Revive is a must-have!

The post 6 Herbs and Nutrients to Repair Your Gut appeared first on Amy Myers MD.

10 Prebiotic Foods to Feed Your Good Gut Bacteria

Your gut microbiome affects every part of your body, from your digestion to your immune system, your skin, your brain, your hormones, and your adrenals. When your gut health is compromised, you are at a much higher risk for a whole host of health issues.

If you are currently dealing with a chronic illness such as autoimmune disease, heart disease, cancer, or mental health issues, it is crucial to address your gut health and rebalance your microbiome in order to reverse your condition and say goodbye to unpleasant, painful symptoms.

Chances are, you’ve heard about the importance of probiotics, the good bacteria that help support your gut balance. However, have you heard of prebiotics? These indigestible fibers feed your good gut bacteria, making them just as essential to keep your gut’s rainforest thriving. Probiotics and prebiotics work together to create balance in your gut and support whole-body health.

In this article, I’ll cover 10 prebiotic-rich foods that you can eat to feed your good gut bacteria and support optimal health. First, let’s explore what prebiotics are exactly, and why they are so important.

What Are Prebiotics and Why Are They Important?

Prebiotics are non-digestible fiber compounds found in certain foods that are absolutely essential for your health.

Because the human body cannot completely break down prebiotics, prebiotic compounds pass through the upper part of your gastrointestinal tract undigested. As they pass through your small intestine and reach your colon, they are fermented by your gut microflora. This fermentation process feeds the friendly bacteria in your gut, helping them to produce essential nutrients, including short-chain fatty acids such as butyrate, acetate, and propionate, which nourish your digestive system. Since your gut is the gateway to health, a healthy gut leads to a healthier body overall.1,2,3

Benefits of Prebiotics

Improve digestion
Reduce the risk of autoimmune disease4
Reduce the risk of gut infections and inflammation5
Enhance immune function
Decrease allergy symptoms6
Improve eczema7
Calm inflammation8
Lower cholesterol levels9
Reduce the risk of heart disease and cancer10
Improve your metabolism11
Support bone health12
Balance your hormones, boost your mood, and relieve stress13
Help with weight loss14

What Is the Difference Between Prebiotics and Probiotics?

Though they sound alike and both play important roles in your digestive health, probiotics and prebiotics serve two very different functions.

Prebiotics are compounds that are fermented by beneficial bacteria in your gut in order to enhance your gut health. Probiotics, on the other hand, are live microorganisms that keep your gut flora balanced and provide you with health benefits including improved immunity, digestion, and brain function.

Basically, prebiotics feed your probiotics and the two work together to enhance your digestion and boost your overall health.15

It’s easy to enjoy the benefits of prebiotics. There are a number of delicious prebiotic foods that you can add to your daily diet (or that you might already be eating!) that feed your good gut bacteria and improve your health and wellbeing. And as always, to avoid toxicity and to receive optimal health benefits, aim to choose organic prebiotic-rich foods whenever possible.

10 Prebiotic Foods to Feed Your Good Gut Bacteria

1. Dandelion Greens

Dandelion greens are excellent sources of prebiotics, fiber, and antioxidants. They can boost your digestion and immune system, reduce inflammation, and improve your cholesterol levels.16,17

Dandelion greens are delicious in salads, and you can also add them to your green juices and smoothies. You can even make a Dandelion Cafe Latte using prebiotic-rich dandelion root tea.

2. Asparagus

Asparagus is one of my favorite vegetables and also happens to be a fantastic source of prebiotics.

Eating asparagus promotes friendly gut bacteria and can help calm inflammation. Asparagus is rich in antioxidants and has even been linked to preventing certain forms of liver cancer.18,19

Asparagus can be enjoyed steamed, as a side dish, or as part of a salad. You can also try my gut-friendly Ginger Garlic Asparagus recipe.

3. Bananas

Bananas are high in fiber, vitamins, and minerals, and are easy to find year round. Slightly unripe bananas have particularly powerful prebiotic effects. They can increase good gut bacteria, reduce bloating, and improve muscle relaxation.20,21,22

If you have a sweet tooth, bananas are the perfect way to satisfy your sugar cravings. You can add them to fruit salads, green smoothies, non-dairy yogurt, or even make banana “nice” cream!

4. Apples

Whether you prefer sweet or tart, Fuji or Granny Smith, apples are filled with prebiotic benefits and can help rebalance your gut bacteria. The infmaous “apple-a-day” adage is nothing to scoff at: apples are so rich in antioxidants, polyphenols, and pectin that eating one or more a day can improve your digestive health, boost your fat metabolism, decrease your LDL cholesterol and reduce your risk of lung and colon cancer.23,24,25,26

You can enjoy apples for a snack, or add them to fruit salads, non-dairy yogurt, granola, green juices, smoothies, and salads. You can even use applesauce as a replacement for eggs in baked goods!

5. Onions

Onions are versatile and nutrient-dense, rich in prebiotics, antioxidants, and flavonoids. They can strengthen your gut flora, boost your immune system, benefit your cardiovascular health, and reduce your risk of cancer.27,28

Onions add excellent flavor to soups, main dishes, and salads. Try my Wild-Caught Salmon Salad with Apples and Onion recipe for a double-dose of gut-friendly prebiotics!

6. Garlic

Garlic is an herb with a long tradition of medicinal use, due in part to its potent antimicrobial benefits. Earning it a spot on this list, garlic is also rich in prebiotics, which aid your digestion and help prevent gastrointestinal diseases.29 Research has shown that eating garlic can help reduce your risk of heart disease and even cancer.30 As with onions, it is thought that the sulfuric compounds in garlic (which give it its pungency) are behind these anti-cancer effects.31

Garlic is best eaten raw, however if you are going to cook with it, crush or chop it up first and let it sit for at least 10 minutes to activate the enzyme responsible for garlic’s amazing health benefits. For a nutrient-dense twist on the comfort food classic, try my Garlic-Herb Cauliflower “Mashed Potato”, which is always a hit at our house!

7. Leeks

Leeks are in the same family as garlic and onions (the Allium genus) and therefore offer similar health benefits.

They are rich in prebiotics and kaempferol, a flavonoid that combats oxidative stress by protecting your endothelial cells from damage caused by reactive oxygen species (ROS).32 Kaempferol is also known to have anti-cancer properties.33 Leeks are an excellent source of vitamin K for supporting strong bones, as well as B6 for protecting your heart health.34

The highest concentration of flavonoids in leeks is in the bulb and lower stalk, however you can use the entire leek raw, roasted, in soup or salads, or simply as a garnish.

8. Jerusalem Artichoke

Jerusalem artichoke is also known as the “earth apple”. Despite its name, jerusalem artichoke is not related to globe artichoke; rather it is a species of sunflower with a delicious, edible tuber.

Jerusalem artichokes are rich in potassium, thiamine, and fiber. They can improve the health of your gut and nervous system, strengthen your immune system, prevent metabolic disorders, and support muscle function.35,36

You can prepare them similarly to potatoes by steaming, boiling, baking, or sauteing, them. You can even eat them raw.

9. Chicory Root

Chicory root is a fantastic source of prebiotics, stimulating the growth of “good” bacteria while suppressing “bad” bacteria.37 In addition, chicory can improve your digestion, relieve constipation, prevent the early onset of diabetes, and aid in detoxification by supporting liver function.38,39

Chicory root has a distinct coffee-like flavor. When prepared as a tea, it is a wonderful alternative to coffee that can be particularly helpful for those trying to quit caffeine.

My delicious protein and fiber bars, including Chewy Chocolate, Mint Joy, and Coconut Joy, are all made with chicory root fiber (known as “inulin”), making them the perfect on-the-go gut-friendly snack.

10. Jicama Root

Jicama root is a Mexican tuber that’s crunchy, light, and low in calories. Many people describe the taste as a combination between a potato and an apple.

Jicama is rich in prebiotic fiber, vitamin C, and amino acids. It is great for your digestion, blood sugar levels, and immune system.40,41,42,43

You can enjoy jicama raw, in salads, or make jicama rice in your food processor. I also love it in this Nightshade-free Pico de Gallo for an AIP alternative to tomato-based salsa!

For even more mouth-watering, prebiotic-rich, and autoimmune-friendly recipes, be sure to check out The Autoimmune Solution Cookbook!

Don’t Forget About Probiotics

Now that you know some powerful food sources of prebiotics that you can include in your diet, it is important not to forget about probiotics!

Remember: because prebiotics pass through your digestive system without being broken down by digestive enzymes and gastric acids, they become an important fuel and nutrient source for probiotics in your gut. Prebiotics and probiotics work closely together to maintain the balance in your microbiome. As a result, they can help support important bodily functions, lower inflammation in your body, and reduce the overall risk of chronic health issues.

By incorporating delicious prebiotic foods and powerful probiotics into your daily regimen, you can repair your gut and reclain your health and vitality.

The post 10 Prebiotic Foods to Feed Your Good Gut Bacteria appeared first on Amy Myers MD.

Pumpkin Pie Smoothie

This Pumpkin Pie Smoothie is a delicious seasonal option, perfect for satisfying your cravings for a slice of pumpkin pie!

Featuring my limited edition Pumpkin Spice Paleo Protein and packed with warm, fall flavors, this smoothie is sure to get your day off to a great start!

Pumpkin Pie Smoothie






Course

Beverage


Protocol

Autoimmune Solution (AIP), Candida Control and SIBO, Elimination Diet, Paleo, Thyroid Connection








Ingredients

1/2 cup canned or fresh pumpkin puree1/2 frozen banana1 scoop The Myers Way® Pumpkin Spice Paleo Protein1 scoop The Myers Way® Collagen Protein1/2-1 cup full fat coconut milk1/2 tsp cinnamon

Servings:

Units:
MetricUS Imperial

Instructions

Combine all ingredients in a blender and blend on high until smooth.

The post Pumpkin Pie Smoothie appeared first on Amy Myers MD.

How to Test for Gluten Intolerance and Celiac Disease

Do you experience bloating, diarrhea, abdominal pain, or headaches after eating bread and other products containing wheat, barley, or rye? You could have gluten intolerance, also known as non-celiac gluten sensitivity.

How to Test for Gluten Intolerance

I have found the single best way to determine if you have an issue with gluten is with an elimination diet. This means you remove gluten from your diet for at least 30 days and then reintroduce it. Please note that gluten is a very large protein and it can take months or even years to completely clear from your system, so the longer you can eliminate it from your diet before reintroducing it, the better.

The best advice that I share with my patients is that if they feel significantly better off of gluten or feel worse when they reintroduce it, then gluten is likely a problem for them.  In order to get accurate results from this testing method you must eliminate 100% of the gluten from your diet.

Another way to determine if you are gluten sensitive is to ask your doctor to order the following tests:

IgA anti-gliadin antibodies (these are found in about 80% of people with Celiac disease)
IgG anti-gliadin antibodies
IgA anti-endomysial antibodies
Tissue Transglutaminase antibodies
Total IgA antibodies
Genetic testing (HLA DQ2 and HLA DQ8)
Intestinal biopsy (for celiacs)

I want to mention that one potential problem with testing is that gluten is made up of several hundred peptides and gliadin is made up of 12 different sub-fractions. Most modern day testing focuses on only the alpha-gliadin (one of the twelve sub-fractions) and therefore there is considerable room for error and false negative tests. There is a new laboratory (Cyrex Lab) that has recently opened that is testing for these sub-fractions and may help to minimize false negatives. Cyrex also offers an array 4 test to check for gluten cross-reactivity with other grains.

The key with these tests is you MUST be eating gluten (or other grains you are concerned about) for roughly 4 weeks prior to testing in order to detect gluten antibodies. That being said, if you know you don’t tolerate gluten I do not recommend adding it back into your diet just to see what happens on a test. If are certain that gluten is to blame for your symptoms, I would avoid it no matter what any test says because in my experience, testing does not always have the most valid responses compared to the gold standard of an elimination diet.

At the end of the day, I tell my patients that your body knows better than any test.  If your symptoms disappear when you take gluten out of your diet and return when you add it back in –even if you have a negative test result – you still have an issue with gluten so don’t eat it!

How to Test for Celiac Disease

I often get a lot of comments from readers when I write about giving gluten up for 30 days to test for gluten sensitivity. To clarify, I am not referring to testing for celiac; the gold standard to diagnose celiac disease is still an intestinal biopsy. Identifying celiac disease is important since it is an autoimmune disease and it can put you at risk for long-term complications if not properly addressed.

Symptoms of Celiac Disease

Although digestive issues are common in children with celiac disease, most adults do not experience these symptoms. Instead, the following signs are often a red flag for celiac in adults:

Unexplained iron-deficiency anemia
Fatigue
Bone or joint pain
Arthritis
Osteoporosis or osteopenia
Liver and biliary tract disorders
Depression or anxiety
Peripheral neuropathy (tingling, numbness, or pain in the hands and feet)
Seizures or migraines
Amenorrhea
Infertility
Canker sores inside the mouth
Itchy skin rash1

Whether or not you are experiencing any of these symptoms, it is crucial to get tested for celiac if you have a 1st-degree relative with the condition, as this puts you at a 1 in 10 risk of developing celiac yourself. However, if you suspect that you have gluten intolerance rather than celiac, the single best way to determine gluten intolerance is to remove it from your diet and see how you feel without it and how you feel when you add it back in.

How to Treat Gluten Intolerance and Celiac Disease

Eliminating gluten 100% from your diet means 100%. Even trace amounts of gluten from cross-contamination, medications or supplements can be enough to cause an immune reaction in your body. The 80/20 rule; or “we don’t eat it in our house, just when we eat out” is a complete misconception. A Lancet article published in 2001 states that for those with celiac disease or gluten sensitivity, eating gluten just once a month increased the relative risk of death by 600%.

I tell my patients that even though the outward manifestation of eating gluten may be mild bloating or headache, inside their body, their immune system is being stimulated and the effects may last for three to six months.

For many, simply removing 100% of gluten from their diet isn’t enough. The damage that has been caused to the gut lining must also be repaired. Leaky Gut Revive can be a powerful ally in repairing your gut in conjunction with functional medicine’s 4R program.

Additionally, I often find that there are other infections in the gut such as parasites, Candida, small intestinal bacterial overgrowth (SIBO), and other imbalances that need to be addressed and corrected. For some, there may be a need to go completely grain-free due to the cross reactivity of gliadin sub-fractions in non-gluten grains.

When in doubt, go without. You’re not missing any vital nutrients by not eating gluten. In fact, you may be saving your life or the life of someone you love.

The post How to Test for Gluten Intolerance and Celiac Disease appeared first on Amy Myers MD.

My Top 5 Treats for an Autoimmune-Friendly Halloween

Halloween is almost here! Time to dress up as your favorite ghoul, carve jack o’lanterns, and share scary stories around the fire. You know what’s even scarier than vampires, ghosts, and skeletons though? The long list of nasty ingredients in the candy kids eat by the bucket-full on Halloween. It can be extremely challenging to find autoimmune-friendly Halloween treats on a holiday dominated by candy corn and fun-size chocolate bars.

Whether your child is out trick-or-treating or at a friend’s house for a costume party, you want to make sure they feel included in the festivities. However, you DON’T want them to wreck their health with high-fructose corn syrup, dairy in milk chocolate, artificial colors and flavors, and all of the other spooky fillers hidden in holiday treats.

One way to ensure a safe and healthy Halloween for your little witch or wizard is to look out for teal pumpkins on your neighbors’ doorsteps. This indicates a house that offers non-food items for trick-or-treaters with food allergies or sensitivities, such as glow sticks, stickers, or small toys.

Another option is to make autoimmune-friendly Halloween treats yourself! That way, you know exactly what’s in the food your child is eating, and they can bring your homemade sweets to share at their friends’ parties. Now you don’t have to worry about them missing out on the holiday fun! (Plus, I’m sure other parents will be thrilled to have some better-for-you alternatives on hand!)

I’ve rounded up a few of my favorite AIP Halloween recipes to get you started. If your child is old enough, you can even enlist their help with stirring, measuring, and decorating so they can enjoy creating natural, delicious treats while building lifelong skills!

Pumpkin Butter Cups

These Pumpkin Butter Cups are a seasonal and allergy-free take on Peanut Butter Cups! The best part has to be the center–it’s so creamy, pumpkin-filled, and the orange color will get everyone into the Halloween spirit!



Pumpkin Butter Cups






Course

Dessert, Snack


Protocol

Paleo




Servings

8 cups

Ingredients

1 cup unsweetened shredded coconut1 tbsp coconut oil2 tbsp pumpkin puree1/4 tsp pumpkin pie spice1 cup Enjoy Life Chocolate Chips2 scoops The Myers Way® Collagen Protein

Servings:
cups

Units:
MetricUS Imperial

Instructions

Combine coconut, coconut oil, collagen, pumpkin puree, and pumpkin pie spice in a blender or food processor. Blend until combined into a “nut butter” like consistency.
Bring a small saucepan of water to a boil. In a glass bowl, place chocolate chips and set bowl over top of saucepan to create a double-boiler (alternatively, you can use a double-boiler if you have one). Consistently stir chocolate until fully melted.
In mini-muffin liners or silicone mold, fill each slightly under halfway with melted chocolate. Roll pumpkin mixture into small balls and place in chocolate. Pour remaining chocolate on top to cover pumpkin mixture.
Place in refrigerator for 30 minutes or until set.
Enjoy!







Paleo Caramel Apples

Nothing says fall like caramel apples! This 5-ingredient recipe skips the dairy and corn-syrup typically found in store-bought caramel so, you don’t have to worry about serving an overload of inflammatory ingredients! Plus you can top these caramel apples with your favorite toppings and save any extra caramel for up to 2 weeks for other fun Halloween goodies!



Caramel Apples






Course

Snack


Protocol

Elimination Diet, Paleo








Ingredients

1 14 oz. can full-fat coconut milk1/2 cup maple syrup2 tsp vanilla extract1 tbsp coconut oil2 granny smith apple

Servings:

Units:
MetricUS Imperial

Instructions

In a saucepan, bring coconut milk and maple syrup to a boil over medium-high heat. Be sure to stir frequently to make sure it doesn’t burn.Once at a boil, reduce to a simmer and let boil until reduced to desired consistency (this will take at least 30 minutes for it to begin to thicken and may need longer depending on how thick you would like). Stir occasionally to continue to keep from burning to the bottom. Once to desired consistency, remove from heat and stir in coconut oil and vanilla. Stir occasionally to keep coconut oil incorporated.Once at room temperature, drizzle caramel over or submerge apples in caramel. Place on parchment paper and let chill in refrigerator.Enjoy!








Yummy Gummy Worms

Your kids will love making their own creepy-crawly gummy worms–and you’ll love that these gummies skip the artificial colors, flavors, and other icky ingredients! Instead, they are made with 100% fruit juice, gelatin, and a touch of stevia. You can have fun customizing these with your child’s favorite juice–try apple, pomegranate, or grape, or make a few batches for a variety of colors and flavors!



Yummy Gummy Worms












Ingredients

1/2 cup unsweetened 100% fruit juice of choice2 Tbsp The Myers Way® Gelatin1 tsp powdered stevia

Servings:

Units:
MetricUS Imperial

Instructions

To a small saucepan, add the juice, gelatin, and stevia. Whisk to combine and let sit for about 5 minutes so the gelatin “blooms.”Place saucepan over low-medium heat. As the mixture heats up, it will start to liquefy. Once the gelatin is dissolved, turn off the heat. Whisk once or twice to combine.Pour the mixture carefully into a parchment-lined 8x8 baking dish or gummy worm shaped molds. Refrigerate the dish or molds until fully set, about 2 hours. Then cut into “worm-like” strips, or carefully pop gummies out of molds and place in a storage container in the fridge.







Mint Meltaway Candies

These mint meltaways are the perfect alternative to satisfy your craving for Junior Mints or other bite-size treats! Go to your local craft store or Target to find silicone pumpkin molds or other fun shapes to make these minty candies unique!



Mint Meltaway Candies






Course

Dessert


Protocol

Autoimmune Solution (AIP), Candida Control and SIBO, Paleo, Thyroid Connection




Servings

15 candies

Prep Time

15 minutes

Ingredients

1/2 cup coconut butter1/2 cup coconut oil pinch salt5 drops liquid Stevia mint flavor

Servings:
candies

Units:
MetricUS Imperial

Instructions

Melt coconut butter and coconut oil in small pan over medium-low heat.
Add stevia extract and stir well with a spoon until mixture is melted and well combined.
Scoop into ice cube trays or silicone molds of your choice, then freeze for one hour. After 1 hour, store in fridge.







Dark Chocolate Bark

Rather than highly-processed candy bars loaded with dairy and sugar, try whipping up a batch of your own dark chocolate bark! This recipe couldn’t get any easier, making it a a fantastic holiday activity the whole family can enjoy! Fill a few small bowls with tasty add-ons such as freeze-dried fruit, toasted coconut chips, and coarse sea salt, and let your kids sprinkle on toppings of their choice.



Dark Chocolate Bark








Servings

12 pieces

Ingredients

1 cup coconut oil1 1/2 cups unsweetened cocoa powder1 tsp powdered stevia2 scoops The Myers Way® Collagen Protein (or similar collagen) Optional Toppings: Freeze-dried fruit, toasted unsweetened coconut chips, coarse sea salt

Servings:
pieces

Units:
MetricUS Imperial

Instructions

Line a sheet pan with parchment paper.Melt the coconut oil in a saucepan over low heat. Remove saucepan from heat and add the cocoa powder, stevia, and collagen. Stir to combine.Pour the chocolate mixture onto the prepared pan. Sprinkle on toppings of your choice. Refrigerate for 30 minutes, until firm. Break into pieces to serve.

The post My Top 5 Treats for an Autoimmune-Friendly Halloween appeared first on Amy Myers MD.

10 Tips for Beautiful Hair, Skin, and Nails

Having beautiful hair, skin, and nails is more than just a confidence-booster–it’s an indication of your overall health. Did you know that your skin is your body’s largest organ? It’s also your fastest growing organ, which means cell turnover is happening all the time. This rapid turnover, combined with the fact that you can actually see your skin, acts as a barometer for your current state of health from the outside in.

Let’s take a look at just how intimately your skin health is connected to your whole-body health, and then I’ll share some tips for how to keep your hair luscious, your skin glowing, and your nails long, strong, and beautiful.

The Gut-Skin Connection

When I say “your gut is the gateway to health”, that includes the health of your skin! In fact, chronic skin conditions, including acne, eczema, and psoriasis, are typically a sign of an underlying gut issue.

Your gut and your skin play very similar roles. Both act as the front lines to defend your body against invading pathogens, and your skin even has its own microbiome! New research explores the relationship of what’s known as the “gut-skin axis”, and how food, gut infections, and conditions such as leaky gut can impact your skin health.1 That’s because your skin is one of your body’s major detoxifiers. Inflammation and toxins in your gut will inevitably penetrate into your bloodstream and show up as skin inflammation as your skin attempts to purge your body of its toxic burden.

Repairing your gut is the first step to healthy, blemish-free skin. However, there are also external factors to consider, including environmental toxins, UV damage from sun exposure, air pollution, and even personal care products that could be doing more harm than good. Use the following tips to protect your skin from the inside and the outside, and SEE the results with beautiful hair, skin, and nails you can flaunt!

1. Eat an Anti-Inflammatory Diet

Due to the influence of the gut-skin axis, there is a strong correlation between what you eat and chronic skin issues. The Western diet is full of toxic and inflammatory foods including sugar, dairy, and refined cooking oils and carbs. These foods have been associated with an increased prevalence of acne.2

Fortunately, by switching to an anti-inflammatory diet such as The Myers Way®, you can encourage the growth of new, healthy skin cells, and say goodbye to irritated and inflamed skin for good. Check out this article for my list of top inflammation-fighting foods.

2. Heal Your Infections

Gut infections can play a huge role in the appearance and condition of your skin. One study showed that 46% of patients with rosacea tested positive for small intestinal bacterial overgrowth (SIBO). When treated with Rifaximin (the standard antibiotic treatment for SIBO) the majority of patients in the study experienced significant improvement in their rosacea.3

Likewise, Candida overgrowth can be at the root of your eczema, dandruff, nail fungus, and other skin issues. Candida, or yeast cells, are able to permeate your gut lining, causing your gut to become leaky and allowing toxins, microbes, and yes, yeast, to escape your gut and travel throughout your bloodstream. Once in your bloodstream, Candida can colonize other areas of your body, including your skin, which explains why researchers have found Candida in skin cultures of eczema patients.4

The good news is, by healing your infections, you can also reclaim clear skin and overcome other chronic conditions without resorting to expensive topical medications, which may only work short-term and don’t really get to the root of the issue.

3. Drink Plenty of Water

Hydration is super important for healthy, supple skin. All of your body’s cells, including your skin cells, are made up of water and therefore require plenty of hydration to function properly. Without enough water, your skin will become dry, flaky, and wrinkly. Water is also necessary for the detoxification process, helping to flush toxins from your body.

Unfortunately, you lose water quickly throughout the day and any water you drink goes to all your other organs first, before reaching the skin. To keep your skin well-hydrated, be sure you’re drinking at least 8 glasses of water a day, and if you’re very active or outside in hot weather you’ll need to drink even more. I keep a reusable stainless steel water bottle with me at all times to help me stay hydrated while on-the-go!

4. Support Your Detoxification Pathways

Your liver, kidneys, and lungs are your body’s major detoxifying organs. When these become overburdened, toxins begin to ooze out of your skin as a way to flush them out of your body. This can cause all sorts of blemishes and skin-related issues, so you’ll want to make sure your detoxification pathways are functioning as optimally as possible to keep your skin from working overtime.

In addition to drinking water, there are other ways you can support your detoxification pathways to help eliminate the buildup of toxins in your body. Eating detoxifying foods can help, including artichokes, beets, broccoli, grapefruit and spinach. See this article for some of my favorite foods to help you detox naturally.

You can also supplement with glutathione, which is your body’s #1 nutrient for detoxification. Along with being a potent detoxifier, glutathione replenishes your supply of free-radical fighting vitamins C and E, and strengthens your immune system to help combat DNA damage and pathogens that harm the health of your skin.

5. Fight Free Radicals

Speaking of free radicals, too many free radicals and not enough antioxidants can lead to DNA damage and oxidative stress which shows up as wrinkles, dry, lifeless skin, gray hair, and other classic signs of aging.5

The antioxidant “royal trio” is made up of vitamins A, C, and E. These antioxidants slow skin damage, encourage cellular repair and renewal, and help your body produce collagen and elastin–two vital proteins that improve your skin’s structure and elasticity. Food sources of these free-radical fighters include:

Vitamin A

Butternut squash
Carrots
Collard greens
Kale
Pumpkin


Vitamin C

Bell peppers
Kiwi
Pineapple
Strawberries


Vitamin E

Swiss chard
Olives
Peaches

You can also get these essential nutrients from a high-quality multivitamin, which I recommend virtually everyone take in order to ensure optimal health and wellness that goes beyond skin-deep.

6. Build Your Zinc and Biotin Stores

As mentioned above, collagen and elastin are the two main proteins that keep your skin firm and supple, and help prevent sagging and wrinkling. Zinc is an essential micronutrient that encourages collagen formation and elastin production, leading to a reduction in wrinkles and smooth, youthful skin. It helps prevent photodamage caused by the sun’s harmful UV rays (which is why zinc oxide is so often used in sunscreens), encourages hair growth, and has a long history of medical use for a wide range of dermatological issues.6 Zinc is also a vital nutrient if you have thyroid dysfunction such as Hashimoto’s, which can lead to hair loss.

The other nutrient you want to focus on for beautiful hair, skin, and nails is biotin. Biotin is a B vitamin that strengthens your hair and nails. It is found naturally in foods such as liver, cauliflower, wild salmon, avocados, and swiss chard.7 Low levels of biotin can cause thinning hair and brittle nails. Research shows that supplementing with biotin (also known as vitamin B7) significantly improved hair growth in women experiencing hair loss.8

7. Take Probiotics

Because your skin health is so closely connected with your gut health, probiotics can be just as beneficial for your skin as your gut. By restoring balance to your gut, probiotics improve a number of skin disorders, including eczema, acne, and psoriasis, and can even bolster your skin’s innate immune system.9 This makes sense considering your skin has its own microbiome. The friendly bacteria on your skin act as a protective coating against bad bacteria, air pollution, and free radicals.

If you are working to repair your gut–and your skin–I recommend a high-potency probiotic such as my Probiotic Capsules 100 Billion. You may then switch to a maintenance dose of 30 billion CFUs. As a side note, if you are currently dealing with SIBO, you will want to take a soil-based probiotic until your infection has cleared, as typical probiotics can actually make the bacterial overgrowth worse.

8. Defend Against Damaging UV Rays

Most of these tips have been focused on internal solutions for beautiful hair, skin, and nails. However, protecting your skin from external damage is just as important. Harmful ultraviolet (UV) rays from the sun can causing photo-aging and increase your risk of skin cancer. Although you don’t typically think of your hair and nails being at risk for UV damage, they are an extension of your skin and therefore can be harmed as well. UV rays can cause nails to become brittle and hair to become discolored, dry, frizzy, and thin.10

Minimizing your time in the sun during peak hours is important, and when you do go out be sure to wear sun-protective clothing, a hat to protect your hair and, of course, sunscreen. Because many sunscreens are actually toxic and do more harm than good, you’ll want to choose a mineral-based sunscreen free of dangerous chemicals. My favorite brand of sunscreen is Beautycounter for their transparency of ingredients and commitment to safe, natural, and sustainable alternatives.

9. Switch to Non-Toxic Body Products

Toxic sunscreens aren’t the only products that can cause your skin more harm than good. Anything you put on your skin–lotions, cosmetics, deodorants, cleansers, etc.–can be hiding hundreds of undisclosed chemical compounds that irritate and inflame your skin. And because your skin is so porous, these toxins can easily penetrate your bloodstream and circulate throughout your body, wreaking havoc on more than just your skin.

The ugly truth is that 80% of new industrial chemicals are approved within 3 weeks or less with little to no safety testing done–and that includes chemicals used in our personal care and beauty products. For choosing safe body products, always READ the ingredients! If any of the following appear on your label, steer clear!

Toxic Ingredients in Body Products:

Parabens
Phthalates
Sodium lauryl sulfate
PEG compounds like propylene glycol
DEA
Formaldehyde-releasing preservatives
Triclosan
Butylated hydroxytoluene (BHT)
Siloxanes
Coal tar dyes
Petrolatum
Fragrance or parfum

As with sunscreen, I trust Beautycounter for all my personal care products, however any brand without the above toxic chemicals is a safe bet for keeping your skin–and your whole body–vibrant.

10. Consider Skin-Loving Supplements

In terms of supplements for supporting gorgeous skin and locks, collagen is without a doubt my number one recommendation. Collagen is an essential building block of your skin, making it supple and firm, and helping your hair and nails grow long and strong. It also helps seal the leaks in your gut to prevent toxins, microbes, and yeast cells from escaping into your bloodstream and wreaking havoc on your skin. As you age, you naturally start producing less and less collagen, which is why supplementing is so important to maintain your youthful glow.

Omega-3s can also be helpful for maintaining youthful skin, as they reduce inflammation and regulate oil production to prevent acne and signs of aging. Research shows that the Omega-3 fatty acid EPA can also prevent the release of UV-induced enzymes that break down collagen and cause wrinkles and saggy skin.11

Similarly curcumin, the active component of turmeric, can help quell inflammation that leads to skin blemishes. Turmeric has been used for centuries in Ayurvedic medicine to provide a golden glow and luster to skin.12 Studies have even shown that curcumin may be beneficial for collagen production and accelerate wound healing.13

And, as I mentioned earlier, a multivitamin that provides you with vitamins A, C, E, biotin, and zinc can be a potent part of your beauty regimen, along with detoxifying glutathione and gut-friendly probiotics. While you’re at it, why not add a scoop of Clean Greens to your water for a hydrating antioxidant boost? Your skin will thank you.

Outer beauty is a sign of inner wellness. These lifestyle tips go beyond skin-deep, so you can feel confident knowing that you are nourishing your body, both inside and out. And by taking control of your health, you will get the added bonus of beautiful hair, skin, and nails so you can look as young as you feel!

The post 10 Tips for Beautiful Hair, Skin, and Nails appeared first on Amy Myers MD.

What is an Elimination Diet and Why Should You Do One?

If you are experiencing mysterious symptoms that seem to come out of nowhere, such as headaches, fatigue, joint pain, brain fog, or digestive issues, there is a good chance that they are the result of an undiagnosed food sensitivity.

To be clear, a food sensitivity is not a food allergy. Food allergies trigger a severe, often immediate immune response leading to an extreme and potentially life-threatening reaction. Allergic reactions can include hives, stomach cramps, impaired breathing, and changes in your heart rate.1

Unlike food allergies, food sensitivities are much less obvious and more difficult to diagnose. Food sensitivities may result in a delayed immune response that can appear up to 72 hours after eating a trigger food. This means that your current symptom may be the result of something you’ve eaten two or three days earlier! Ongoing symptoms may happen due to a sensitivity to a food item you eat on a regular or even daily basis. Your favorite foods, which you would never suspect, may be the root cause of your health issues.2

Food sensitivities can be the culprit of your symptoms even if you are eating a healthy diet, including the AIP diet. While there are some usual suspects, such as gluten and dairy, you can develop an intolerance to a number of less common trigger foods.

An elimination diet can help you discover your unknown food sensitivities. By optimizing your diet based on your results, you can drastically transform your health.

What Is an Elimination Diet?

An elimination diet is a short-term eating plan with the goal of pinpointing exactly which foods are causing the uncomfortable, painful, or mysterious reactions you are experiencing. An elimination diet involves removing specific foods from your diet for a relatively short period of time. You then reintroduce these foods one by one while monitoring your body’s reactions and symptoms to help identify which foods you are sensitive to. By doing an elimination diet, you are combining scientific strategy with your body’s wisdom to help determine your personal food sensitivities.

Elimination Diet vs IgG Food Sensitivity Blood Test

Getting an IgG Food Sensitivity Blood Test may seem easier than doing an elimination diet, however, these blood tests are almost never 100% accurate.

Your body knows best, so I always recommend my patients do an elimination diet first and foremost. As a standalone measure, an elimination diet can offer you numerous long-term health benefits. However, you may benefit from doing an elimination diet in conjunction with a blood test. More knowledge is more power. Regardless of what the IgG test says–if you feel better eliminating a certain food, listen to your body, and do it.

Food Sensitivity Symptoms an Elimination Diet Can Help With

Food sensitivities can produce a wide range of symptoms. Sometimes these symptoms can be random and you may not have an official diagnosis to explain them. Yet many of these symptoms may also be related to an autoimmune condition or another health problem.3

Common signs of a food sensitivity include:

Fatigue
Headaches or migraines
Joint pain
Brain fog and difficulty concentrating
Eczema, rashes, and skin irritation
Stomach aches
Acid reflux
Bloating
Constipation
Diarrhea
Unexplained weight gain or loss
Anxiety, depression, or other mood issues
ADHD and behavioral issues in children

The good news is that by following the scientific approach of an elimination diet, you can easily identify which foods are causing your symptoms while improving your health at the same time.

In my practice, I have seen thousands of patients experience improvements in their health after following an elimination diet and making dietary changes accordingly. Science has shown us that an elimination diet can greatly improve various health conditions, including:

Autoimmune conditions4
Irritable bowel syndrome (IBS)5
Eosinophilic esophagitis (EE)6
Attention deficit disorder (ADHD)7
Eczema8
Migraines9

How Does an Elimination Diet Work?

An elimination diet has two phases: an elimination phase and a reintroduction phase.

Elimination Phase

During the elimination phase, you will be removing all toxic and inflammatory foods, common culprits of food sensitivities, and any foods you suspect your body may not be tolerating well. When in doubt, take it out and see if you feel better.

The elimination phase has two parts: permanently removing toxic foods from your diet and temporarily removing inflammatory foods you may be sensitive to.

Toxic foods are unhealthy for all bodies. They lead to aches and pains, inflammation, digestive troubles, Candida overgrowth, leaky gut, autoimmune diseases, and other health conditions. Therefore, you will be eliminating toxic foods from your diet for good. You will not be reintroducing them. Toxic foods are not part of The Myers Way® nor do they have a place in any kind of healthy lifestyle.

Toxic foods:

Sugar
Alcohol
Caffeine
GMOs
Artificial sweeteners
Additives, preservatives, and dyes
High fructose corn syrup
Trans or hydrogenated fats
All processed food, junk food, and fast foods

The second component of the elimination phase is removing inflammatory foods that people are commonly sensitive to and which are known to contribute to autoimmunity and other health issues.

Inflammatory foods:

Gluten*
Dairy*
Corn
Soy
Eggs
Nightshades (tomatoes, pepper, white potatoes, and eggplant)
Citrus
Yeast
Gluten-free grains and legumes

*Gluten and dairy are the top two most inflammatory foods. I don’t recommend adding them back into your diet, particularly if you have an autoimmune or thyroid condition or want to prevent these conditions.

You may also remove other foods that you suspect you may be sensitive to. If you suspect that avocados or kiwi could be triggering your symptoms, add them to the list and remove them for now.

During the elimination phase, you will stop eating these foods completely. It is absolutely crucial that you stick to this strict regimen and don’t consume any of these foods. Even a tiny bit of bread with gluten or yeast, a small sip of milk, or a thin slice of tomato can set off a potential immune response creating symptoms of food intolerance. An elimination diet only works if you stay away from these foods 100%.

You may be wondering what you CAN eat during this phase. There are are a wide range of nutrient-dense foods you can enjoy while improving your health, including:

Most vegetables, except for nightshades
Most fruits, except for citrus
Grass-fed, pastured meat, and wild-caught fish
Dairy substitutes, such as coconut milk
Healthy fats, such as coconut oil and avocados
Spices and herbs
Green juices and smoothies
Herbal tea and water

Don’t worry, you won’t ever feel deprived. My Comprehensive Elimination Diet eCourse is filled with delicious recipes along with a shopping guide to help you stay on track every step of the way.

Reintroduction Phase

After the elimination phase, you are ready to reintroduce each food you’ve removed once again (with the exception of toxic foods!). You won’t be adding them back all at once, however. The reintroduction phase is a very specific process where you will be reintroducing foods very slowly and one at a time while paying attention to your symptoms in order to identify your personal food triggers.

You will choose your first food to reintroduce and eat it three times a day for three days. This way you are bombarding your system to see if there is a noticeable and definitive immune response resulting in symptoms. If the food is causing inflammation, it will result in some form of bodily reaction or symptom that suggests a food sensitivity. Once you know the result for this food, go back to the elimination phase for three days before reintroducing a new food. After three days, you can move on to the next food item following the same process. Just go one by one.

Here is the exact reintroduction process:

Introduce one food at a time.
Eat each reintroduction food three times a day for three days.
Keep a food journal and record whether or not you experience any symptoms.
Go back to the elimination phase for three days between each reintroduction food.
If you have a reaction, take out the food and go back to the elimination phase until you are symptom-free.
If you don’t have a reaction, take out the food until the end of the reintroduction phase.
Add all safe foods back in after you’ve completed the reintroduction phase (I don’t recommend adding gluten or dairy back into your diet even if you didn’t notice any major symptoms).

As you are reintroducing foods, it is important to pay close attention to your body’s signals to see which foods trigger a reaction. Keeping a food journal, eating slowly, and staying in tune with your body is very helpful during this phase.

Embarking on an elimination diet is an enlightening and empowering process. Your body knows best. Listen and pay attention to it. By doing an elimination diet, you can take charge of your health, and make changes exactly as your body is asking for it. You can put an end to your uncomfortable everyday symptoms and finally reclaim your health.

Discover Your Personal Food Sensitivities with My Comprehensive Elimination Diet eCourse

Starting an elimination diet can be an intimidating process. You don’t have to do it alone!

I’ve created a Comprehensive Elimination Diet eCourse to help you discover your personal food sensitivities and reclaim your health and vitality.

I’ve designed this course specifically to help you determine the diet that is the best for your individual needs and long-term health. In this course, I will lead you through guided videos that dive deep into digestion, your immune system, and the power of food and provide you with helpful shopping guides, delicious elimination diet and autoimmune-friendly recipes, and symptom tracker checklists.

My Comprehensive Elimination Diet eCourse will empower you to:

Identify foods that are inflammatory triggers for you
Formulate a tailored eating plan for life to optimize your nutrition and your health
Support weight loss, mental clarity, healthy skin, clear skin, optimal energy, and vitality
Optimize your energy levels, immune balance, digestive functions, skin health, and overall health and well-being

Are you ready to reclaim your power, to take control of your health, and to regain your energy and vitality? Sign up for my Comprehensive Elimination Diet eCourse today!

The post What is an Elimination Diet and Why Should You Do One? appeared first on Amy Myers MD.

7 Reasons to Avoid Pumpkin Spice Lattes This Fall

Fall is here, which means cozy sweaters, changing leaves, and–you guessed it–pumpkin spice lattes! I admit, I love warm fall flavors and sipping on a hot beverage as the days grow cooler just as much as the next person, so I get it! Pumpkin spice lattes are a classic fall treat. What I don’t love, however, are all the nasty ingredients that most coffee shops put in their pumpkin spice lattes. (I’ll give you a hint: most contain NO actual pumpkin!) Read on to find out what’s hiding in your pumpkin spice latte, and I’ll share with you my NEW favorite alternative!

1. Sugar

Sugar wrecks your health on so many levels, that this one should be a no-brainer! A single medium-sized (16-oz.) latte contains upwards of 50 grams of sugar–at least twice as much as the recommended daily limit set for women by the American Heart Association, which is 25g (or 6 teaspoons).1

What’s more, many coffee shops use high fructose corn syrup to flavor their lattes, a highly refined sweetener that contains an unnatural amount of fructose, which your body was not designed to process and can lead to obesity, heart disease, and diabetes.2 Not to mention, nearly all high fructose corn syrup is genetically modified. GMOs have been correlated with numerous health issues, including thyroid cancer, kidney disease, rheumatoid arthritis, and infertility.3

2. Dairy

If you’re familiar with The Myers Way®, you know that dairy is one of my top two foods to never eat, which makes ALL lattes made with cow milk bad news. However, even if you take your pumpkin spice with an autoimmune-friendly, non-dairy milk such as coconut milk, the syrups that coffee shops use to flavor their pumpkin spice lattes are typically made with condensed skim milk. Dairy causes inflammation, and chances are the pumpkin syrup in your latte is not organic, which means you’re also sipping on antibiotics and added hormones that are par for the course in conventional dairy products.

3. Caffeine

Caffeine is a toxic food that has no place in a healthy lifestyle. It can cause or worsen anxiety, interfere with quality sleep, and lead to adrenal fatigue. Furthermore, caffeine leaches calcium from your bones, putting you at greater risk of osteoporosis, especially if you are a woman.4 Plus, due to the constant release of stress hormones that you get with your daily coffee habit, caffeine contributes to insulin resistance, blood sugar imbalance, and stress-induced inflammation, which is at the root of nearly every chronic illness.

4. Natural and Artificial Flavors

Virtually every “pumpkin” flavored latte out there doesn’t actually contain ANY pumpkin! So where do they get that yummy pumpkin pie taste? Natural and artificial flavorings. As their name implies, artificial flavors are synthesized from inedible chemicals in a lab. They can be derived from anything from paper pulp to cow poop to petroleum.5

Natural flavors, on the other hand, are derived from an edible source–however, natural flavors are still produced in a lab and could be even worse for your health than their artificial counterparts. That’s because artificial flavors are more rigorously tested for safety, and “natural” can be a catch-all term for highly processed ingredients including monosodium glutamate (MSG) and aspartame–as long as they were once derived from a plant or animal.6

5. Carrageenan

Most pumpkin spice lattes are topped with a big, fluffy mound of whipped cream. Aside from the problematic dairy, whipped cream also contains carrageenan. Carrageenan is derived from red seaweed and is used as a stabilizer and emulsifier to give foods a creamy “mouthfeel.” Research shows that this ubiquitous food additive triggers an immune reaction that can cause inflammation in your digestive tract and put you at increased risk of autoimmunity and other chronic illnesses.7

6. Preservatives

The syrups that flavor pumpkin spice lattes all contain some type of preservative, including potassium sorbate and sulfiting agents. Potassium sorbate is used to prevent food spoilage from bacteria, fungus, mold, and yeast, and helps delay changes in color, flavor, and texture of foods. Similar to carrageenan, potassium sorbate can trigger a heightened immune response and food sensitivity symptoms such as nasal congestion, runny nose, and abdominal pain. It can even cause migraines in some people.8 Potassium sorbate also comes with the risk of heavy metal contamination from lead, arsenic, and mercury.9

Sulfites are added to foods as preservatives, “anti-browning” agents, bleaching agents, processing aids, and antioxidants. They can trigger adverse respiratory reactions in those who are sensitive. Asthmatics are particularly at risk, however 30% of reported cases of sulfite sensitivity occur in people with no history of asthma. There have even been reports of life-threatening reactions to sulfites, including anaphylaxis.10

7. Caramel Color

Caramel color is the most commonly used food dye in the world. Despite its name, caramel color bears no resemblance to actual caramel, and often contains a dangerous chemical known to cause cancer in mice. In 2011, the International Agency for Research on Cancer declared this chemical (known as 4-methylimidazole, or 4-Mel) to be “possibly carcinogenic to humans.”11 I consider this good enough reason to stay away from anything with artificial colors. It’s just not worth the risk.

A Better Way to Satisfy Your Pumpkin Spice Cravings

Okay, now that you’re convinced to “run, don’t walk” away from those enticing pumpkin spice lattes, what can you do instead to satisfy your cravings for this fall treat?

Allow me to introduce my NEW limited edition seasonal flavor of Paleo Protein: Pumpkin Spice! First off, it’s made with REAL organic pumpkin–not “pumpkin syrup”–and REAL whole spices, including cinnamon, ginger, nutmeg, and allspice –not “natural and artificial flavors” produced in a lab. It’s gluten-free, dairy-free, and sugar-free, so you don’t have to feel guilty about indulging your love for pumpkin spice. Plus, with 21 grams of protein per scoop, it’s an excellent source of protein to keep you full and satisfied, as well as collagen and amino acid to help seal a leaky gut.

I formulated Pumpkin Spice Paleo Protein myself, so you know you’re getting only the cleanest protein powder sourced from non-GMO, antibiotic- and hormone-free, grass-fed beef. Best of all? It tastes DELICIOUS. Seriously, this might be my favorite Paleo Protein yet. And it’s only available for a limited time so stock up now so you can enjoy frothy Pumpkin Spice shakes long after the season is over!

Pre-order yours today!

The post 7 Reasons to Avoid Pumpkin Spice Lattes This Fall appeared first on Amy Myers MD.

Lemon-Herb Sauce

Want to boost the flavor of your grilled chicken or fish? This Lemon-Herb Sauce is absolutely bursting with fresh herbs, lemon, and garlic, making it the perfect whole-foods condiment to enhance your next meal!

You can whip up this Lemon-Herb Sauce in minutes to add a gourmet touch to any quick weeknight dinner. I like it over salmon, pasture-raised chicken, or lamb, however you can get creative and use it as a sauce for pasta or drizzle it on your veggies! Enjoy!

Lemon-Herb Sauce






Course

Condiment


Protocol

Autoimmune Solution (AIP), Candida Control and SIBO, Elimination Diet, Paleo, Thyroid Connection








Ingredients

1 cup parsley leaves1/2 cup cilantro leaves1/2 cup mint leaves1/2 cup roughly chopped green onion1 clove garlic smashed juice of 1 lemon1/3 cup olive oil

Servings:

Units:
MetricUS Imperial

Instructions

Blend all ingredients together. Use as a topping for chicken, salmon, or lamb dishes.

The post Lemon-Herb Sauce appeared first on Amy Myers MD.

The Gut Infection Behind Your Chronic Fatigue

Are you constantly “catching up” on sleep, and running on steam day after day? Do you find yourself passing up on family events or lunch with a friend because it’s all you can do to just stay awake? Considering the on-the-go nature of our modern lives, it’s normal to feel tired every now and then, or to opt to stay in for a relaxing evening at home. However, persistent, chronic fatigue is NOT normal and is often a sign of an underlying health issue. In fact, in my practice I have found that this kind of ongoing fatigue is linked to a gut infection known as small intestinal bacterial overgrowth (SIBO).

What is SIBO?

Small intestinal bacterial overgrowth (SIBO) is a gut infection that can be caused by a variety of factors, including:

Diets high in sugar and carbohydrates
Hypothyroidism
Low stomach acid
Medications such as antibiotics, NSAIDs, and acid-blockers
Stress
Scarring from surgeries or Crohn’s disease
Dysmotility caused by diabetes, scleroderma, or neurological conditions

Typically, a combination of these factors is at play, leading to an abnormal buildup of bacteria in your small intestine. This can cause all sorts of gastrointestinal distress and quickly become a whole-body issue. That’s because your gut is the gateway to health, controlling everything from your immune system to your mood.

10 Ways SIBO Wreaks Havoc on Your Body

1. Gas, bloating, and diarrhea

2. Abdominal pain or cramping

3. Constipation (much less common than diarrhea)

4. Diagnosis of irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD)

5. Food intolerances such as gluten, casein, lactose, fructose, and particularly histamine intolerance

6. Chronic illnesses such as fibromyalgia, diabetes, neuromuscular disorders and autoimmune diseases

7. Fatigue

8. Fat malabsorption (signified by pale, bulky, and malodorous stools)

9. Rosacea and other skin rashes

10. Leaky gut

Unsurprisingly, an imbalanced microbiome also plays a huge role in your energy levels. Let’s take a look at the connection between a gut infection such as SIBO and chronic fatigue.

SIBO and Chronic Fatigue: The B12 Connection

One of the main hallmarks of SIBO is nutrient malabsorption. In particular, patients with SIBO typically suffer from B12 deficiency. Normally, most of your gut bacteria live in your large intestine and colon, with only small amounts located in your small intestine. When you have SIBO, excess bacteria build up in your small intestine and bind to B12, preventing its absorption.1

Vitamin B12 is necessary for DNA synthesis and red blood cell production. Red blood cells are what carry oxygen throughout your body and help you stay energized. A low red blood cell count resulting from a B12 deficiency can cause feelings of weakness and fatigue.

SIBO leads to other nutrient deficiencies as well, and can even prevent the absorption of amino acids, proteins, and carbohydrates. That’s because when you have SIBO, the nutrients from the food you eat that your body needs to thrive never make it into your own cells, and instead are stolen by the bacteria to feed themselves! As I always say, “It’s not what you eat; it’s what you digest and absorb,” so if you aren’t absorbing your food it’s no wonder you feel so sluggish and exhausted all the time!

The good news is, by treating SIBO you can overcome chronic fatigue and reclaim your energy and vitality!

Beat SIBO and Chronic Fatigue in 3 Easy Steps

When you’re tired all the time, it can be a challenge to muster up the energy for self-care. However, this is the time to put yourself first. By treating SIBO, you will finally have the energy to live the life you want–and the life you deserve. Fortunately, you can overcome SIBO and chronic fatigue in just three easy steps.

Step 1: Starve the overgrown bacteria by removing the foods that feed it: sugar, alcohol, and carbohydrates. Along with ditching refined carbs you’ll want to avoid so-called “healthy carbs” as well, including beans, grains, and starchy vegetables. Keep fruit to a minimum and opt for low-sugar, low-carb varieties such as blueberries, strawberries, and raspberries.
Step 2: Prune the bacteria with antibiotics such as Xifaxan or Neomyacin, depending on whether your SIBO is hydrogen-dominant or methane-dominant (see this article for more details on the two types of gas SIBO can produce). For home-treating, I recommend using Microb Clear, a natural blend of herbal extracts that is more gentle on your gut flora than antibiotics.
Step 3: Restore your good bacteria using a soil-based probiotic such as Primal Earth that contains spore-forming bacterial strains. Unlike lacto- or bifido-based probiotics (which can actually fuel SIBO), Primal Earth probiotics don’t colonize your small intestine, instead heading straight to your large intestine and colon where they can support a healthy gut balance.

Healing your infections can take time and patience, depending on how long your gut has been imbalanced. In the meantime, see this article for some handy tips on how to naturally increase your energy levels while working to rid your body of SIBO.

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