Category: Diet and Nutrition

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Simple Health Habits to Have

Green vegetables; simple health habits to have.

The last few weeks have caused increased stress and anxiety for many people, and many have been consuming more alcohol and eating more unhealthy foods to deal with these feelings. Many people have also had a loss of daily structure due to job losses and businesses closing, which can increase stress and may contribute to depression. Unfortunately, these things can take a toll on your mental and physical health. Having a few simple health habits to follow each day can help keep you on track, and help ensure your body is getting what it needs to feel its best.

Eating Healthy

What you eat is one of the biggest factors in your health. Stress and depression often cause people to reach for high-carbohydrate foods and snacks, which can displace healthier foods in your diet. Most of your diet should include fruits, vegetables, and healthy fats and meats, with the occasional healthy treat like dark chocolate. Try to avoid processed foods when possible as they usually contain multiple artificial preservatives, sweeteners, flavors, and/or colors. However, some people are not able to purchase healthier foods right now, so just do your best with what you are able to get.

You should also watch your alcohol intake as excessive alcohol consumption can put a strain on your liver, lead to dehydration, and some research has found that it can accelerate brain aging. There is also the potential for the development of an addiction, so be careful not to overconsume alcohol, and try to include healthy habits like exercise for stress-relief.

Support Your Liver

Your liver is so important to your health because it’s responsible for filtering toxins out of your blood, producing bile for digestion, and hundreds of other vital functions. Habitual alcohol consumption has led to a large increase in liver cancers and diseases over the last couple decades. Researchers have also found that exposure to glyphosate and other chemicals most people encounter everyday can contribute to liver problems, even at doses much lower than regulatory agencies have deemed safe. This is why eating organic produce and staying away from processed, chemical-laden foods is so important. Since it’s impossible to avoid all environmental toxins, it’s a good idea to take a supplement to help support your liver. Liver Support is a great option, and includes milk thistle which is one of the best liver-supporting herbs, along with other ingredients to help support detoxification.

There are a few more healthy habits you should have to be as healthy as you can be. Exercising several times a week, even if it’s just going for a walk is a great habit to get into. You should also do your best to get at least seven hours of sleep each night, and do things that help reduce stress like taking a warm bath, doing yoga, meditating, etc. Focusing on the positive things in your life is another great way to reduce stress and improve your mood. Remember that you can’t choose your circumstances, but you can choose how you react to them.

You can listen to our Time to Reset Your Health podcast episode here. You can also listen on our YouTube channel here.

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The Mood and Food Connection

Burgers and fries; the mood and food connection.

Our diets arguably have the biggest impact on both our mental and physical health. Consuming enough nutrients each day is necessary for nearly every function in the body, and a deficiency can cause a wide range of issues. This is why a poor diet is associated with a higher incidence of emotional disorders like depression and anxiety, as well as physical problems like heart disease, diabetes, high blood pressure, etc. Junk food, as in processed foods low in nutrients, can worsen and can sometimes even trigger emotional disorders. Let’s look at how junk food affects our bodies, and examine the mood and food connection.

What is Junk Food?

Junk food is a general term that usually refers to processed foods like those found in fast food and frozen dinners that contain artificial preservatives, flavorings, colors, or sweeteners, etc. Different food additives have certain uses in the food industry, and many of them have each been linked to different health issues. Describing each additive and its effects would be difficult as there are a few thousand of them used in the United States. However, if you see an ingredient repeatedly and are curious, a simple search online about the substance and its safety will usually provide some good information, just be cautious of the sources you read from online.

What’s Wrong with It?

The two main problems with processed foods is that they are typically lacking in essential nutrients, and they can cause inflammation throughout the body. So, if a person eats a diet high in processed foods and low in whole, nutrient-dense foods, they may develop vitamin and mineral deficiencies that can cause many different health issues. If a deficiency is severe, it can lead to debilitating symptoms and sometimes permanent damage. For example, vitamin A deficiency is the world’s leading cause of blindness, so vitamin and mineral deficiencies should be taken seriously.

The other problem with processed foods is the inflammation they can cause. Although these foods are often devoid of essential nutrients, they are still usually high in calories, sugar, and unhealthy fats. These unhealthy fats like trans fats and heavily processed oils like vegetable oil, canola, oil, etc. can trigger inflammation in the body, especially in the arteries. The high amounts of sugar can increase inflammation throughout the body, and contribute to insulin resistance and diabetes. Not to mention the other ingredients these foods may have like preservatives and flavorings that can each have their own negative health effects. Generally, you should avoid consuming foods that contain unnatural or heavily processed ingredients.

How it Affects Mood

There are many ways your diet affects your emotional state, but one of the biggest reasons is the lack of nutrients. When consuming foods that are low in nutrients, it can be easy to develop deficiencies. Many of these deficiencies have been linked to changes in mood, and this is mostly because your body needs the right amounts of vitamins and minerals to make neurotransmitters like serotonin and dopamine. Without the necessary ingredients, your body may not be able to produce the right amounts of these neurotransmitters which can lead to depression, anxiety, trouble sleeping, and mood swings. Low serotonin can also cause sugar cravings because sugar can give a pleasurable feeling that a brain low on serotonin may be craving. This is why people that are depressed often crave foods high in sugar and carbohydrates. These foods often displace nutrient-dense foods in a person’s diet, which can lead to more nutrient deficiencies which can further impair neurotransmitter production, leading to a vicious cycle.

There are many reasons why it’s important to eat a healthy diet full of fruits, vegetables, healthy fats, and quality meats. Getting enough nutrients each day can help improve both your mental and physical health, and can also reduce your risk of developing many different health conditions. So, remember to consume natural, nutrient-dense foods, and do your best to avoid heavily processed foods.

You can listen to our Depression Loves Junk Food podcast episode here. You can also listen to it on our YouTube channel here.

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What’s Wrong With Comfort Food?

Desserts in baskets; what's wrong with comfort food?

With so much time being spent at home these last few weeks, stress and feelings of isolation have really started to affect people’s emotional health. People have begun new hobbies at home to pass the time like working out, painting, and writing, but one of the most common hobbies has been baking. Consuming these breads and other pastries frequently can contribute to the development of worsening of diabetes and heart disease, two of the major risk factors for COVID-19 complications. Let’s discuss what’s wrong with comfort food, and some things you can make instead.

What’s Wrong With It?

Breads, cakes, cookies, and pies have been posted all over social media, and are being eaten more frequently than before the stay-at-home orders started. Unfortunately, these treats are loaded with simple carbohydrates, sugar, and often unhealthy fats like vegetable oil or margarine. If they are made from regular flour then they also contain large amounts of gluten. Many people have noticed they have felt worse after eating these foods, which is common with high-carbohydrate foods as they cause blood sugar highs and lows. However, gluten sensitivity is incredibly common today, and most people who have a gluten sensitivity or intolerance are not aware of it. So, consuming these foods that are full of gluten and sugar can take a toll on how you feel physically, and we need to stay as healthy as possible during this time.

Because these foods are so high in simple carbohydrates, sugar, and unhealthy fats, they can also affect blood sugar levels, heart health, cholesterol levels, and blood pressure. Sugar has been found to be a major contributor to high blood pressure, inflammation, diabetes, insulin resistance, and heart disease. With recent statistics showing that people who suffer from high blood pressure, heart disease and diabetes tend to have the most complications when they contract COVID-19, it is now more important than ever to take care of yourself and do your best to reduce your risk of developing these conditions.

Alternatives

The occasional treat can still be part of a healthy lifestyle, but choosing healthier options is important. You can try making keto versions your favorite treats, and there are endless keto recipes online. Keto recipes typically use low-carb flours like almond flour and coconut flour, and low-carb sweeteners like sugar alcohols, monkfruit, and stevia. You can find plenty of keto recipes on our Pinterest page here. You can also opt for unrefined sugars like coconut sugar and maple syrup, but remember that these are still recognized as sugars by the body and should be eaten sparingly.

Food Sensitivities

If you suspect that you may have a sensitivity to gluten, then you can try an elimination diet. Put simply, an elimination diet means you eliminate certain foods from your diet for an extended period of time to give your body a chance to rest. You should take notes of how you feel throughout this elimination period and see if you feel better when certain foods are removed from your diet. Be especially mindful of any changes in headaches or migraines, stomach pains, bloating, gas, fatigue, and acne or skin rashes as these tend to be the more common symptoms of food sensitivities.

After the elimination period, you add each food that you removed back into your diet one at a time and record any negative affects. If you notice headaches come back when you eat gluten or dairy again, then you may have a sensitivity to them. Make sure you keep a few weeks of time between each food you add back in so that you are able to know which food caused changes. You can search elimination diets online for a more detailed guide on how to try one.

Do Your Best

Try to take this time at home to create healthy habits like exercising often and eating healthy foods. However, some people are not financially able to buy healthy foods right now, so just do your best with what you have and we’ll hopefully all have a renewed interest in keeping ourselves healthy when this is over.

You can listen to our Comfort Food Uncomfortable? podcast episode here. You can also listen on our YouTube channel here.

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What Could Be Slowing My Weight Loss?

Woman tying shoe to exercise; tips for healthy weight management.

Losing weight is one of the most common New Years resolutions people make each year, but few are able to actually lose the weight they want to lose. People often ask us what they can do to lose weight, or why they are not losing weight even though they are eating healthy food and exercising more often. There are several things that can slow weight loss including high estrogen levels, imbalanced cortisol, or a blood sugar issue. Let’s take a deeper look at what could be slowing your weight loss, and what you can do about it.

Estrogen Dominance

Some experts have claimed that hormones essentially make up who you are, and that if your hormones are imbalanced then your mood, metabolism, appetite, etc. will likely not be balanced either. One common hormonal condition is called estrogen dominance, and it can affect men and women of any age. There are several reasons as to why estrogen levels in Americans have risen over the years, but many experts believe one of the causes is the high number of endocrine disruptors (hormone disruptors) we encounter each day in our plastic products, perfumes, soaps, etc., and the decline in fruit and vegetable consumption. Constipation may also contribute to high estrogen levels because excess estrogen is metabolized by the liver and excreted through stool, but when a person does not have regular bowel movements, the stool may stay in their intestines for longer than normal, allowing the body to reabsorb the estrogen it was trying to get rid of.

Abnormally high estrogen levels can cause several different symptoms in men and women, but some of the most common include mood swings and increased fat deposits especially around the stomach, hips and thighs. High estrogen can also contribute to gynecomastia, a condition in which the breast tissue in a man begins to grow. Eating more organic vegetables and drinking plenty of water each day may help you have regular bowel movements to help balance estrogen levels. You can also take DIM 150 which helps the body metabolize estrogen into the safer forms, and may help balance the effects of high estrogen.

Imbalanced Cortisol

Cortisol is often called the stress hormone, and it is released by the adrenal glands when the body experiences any kind of stress. With the high-stress lives that a large portion of Americans lead, it is easy to have high cortisol, or burned-out adrenal glands which lead to low cortisol. Both high and low cortisol have their own negative health effects and it is to have these tested to make sure yours are balanced. Cortisol can hinder weight gain by increasing our cells’ resistance to insulin, which can cause high blood sugar and weight gain. Imbalanced cortisol can also increase sleep issues, and lead to decreased energy levels which can make exercising more difficult. There are supplements formulated for high and low cortisol, but if you have had not had your cortisol levels tested, a supplement like Pantothenic Acid Complex might help provide the nutrients your body needs to regulate cortisol levels.

Insulin Resistance

Blood sugar issues are increasingly common in America, and is largely due to our high-sugar, high-carb diets. When high amount of carbohydrates (carbohydrates are converted into glucose in the body) or sugar is consumed, blood sugar levels quickly rise. This causes the body to release insulin in an attempt to use and store the sugar, and to keep it from damaging nerves and organs. When this is done every day, the cells eventually start to respond to inulin less and less. This is called insulin resistance, where the cells essentially “ignore” the insulin being produced. So, the pancreas begins to excrete more insulin to try to bring the high sugar levels down, but this taxes the pancreas, and it too will start to get tired and struggle to produce the same amount of insulin it used to.

High insulin levels can contribute to weight gain because it makes the body store the excess sugar you consume as fat. So, if you eat a lot of sugar, then the pancreas produces more insulin which makes the body store more of that sugar as fat. Over time, this cycle of high blood sugar and increased insulin production can contribute to the development of type 2 diabetes and other health conditions. Reducing the amount of sugar and processed carbohydrates you consume is arguably the best step you can take towards balancing your blood sugar levels. Being more active may also help lower blood sugar levels and help the body’s cells respond better to insulin. There are also some supplements like Gluco Support that contain nutrients that may help your body regulate blood sugar levels.

There are many things that may make it more difficult to lose weight, but don’t give up. You can run blood tests through us to see if your hormones, cortisol and insulin levels are balanced and see if any of those could be slowing your weight loss. You can also try some of the supplements mentioned above, along with a diet low in sugar and processed carbohydrates, and more time spent being active. We would love to help you reach your goals this year!

You can listen to our Burning Up Those Stubborn Calories podcast episode here. You can also listen to it on our YouTube channel here.

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Supplements for Healthy Living with Jack Spirko

Microphone and computer; exercising consistent health habits.

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Dr. Lewis recently had the opportunity again to be a guest on The Survival Podcast with Jack Spirko. This is one of Dr. Lewis’ favorite podcasts to speak on, and we would love for you to listen to it! They discussed the importance of nutrition tailored to each person’s different needs, the keto diet, and what different supplements can do. Dr. Lewis also talked about what made him interested in natural health, and how his life has been shaped by the drive to learn more and be healthier.

Nutrition and Supplements

The food grown today is not as high in vitamins and minerals as it was twenty years ago. Supplements cannot offset a poor diet, but they are a great way to get in nutrients that are difficult to get enough of through diet alone. There is nothing that can completely offset the effects of a poor diet, which is why we recommend adopting a Keto or Paleo diet. However, you can still have vitamin and mineral deficiencies while following a clean diet. You may also have poor detoxification, impaired thyroid function, elevated liver enzymes, or another health problem you can only see on blood tests. This is why we run blood work on our patients to see what supplement regimen would work best for each person, because everyone’s nutritional needs are different.

In this podcast episode, Supplements for Healthy Living with Jack Spirko, Dr. Lewis discussed some specific supplements and how they work including BP Support, Acetyl L-Carnitine, Digestive Essentials, Nattokinase, Omega Supreme, D3 + K2 Ultra. He explained why it is better to take vitamin D and vitamin K together, why not all fish oil is the same and why some fish oil should be avoided, and much more.

Is Saturated Fat Bad?

Many people have heard that saturated fat is bad for you, with some saying it’s the worst kind of fat, but this is not true. This persistent myth has made many people afraid to try high-fat diets like Keto, and has caused many to consume too little fat which comes with its own set of risks. There have been many studies conducted on the connection between heart disease and saturated fat intake, and they have actually found that good saturated fat – like the kind that comes from coconut oil and olive oil – may even protect the heart in some ways.

Good fats also benefit hormone levels because fat is needed to synthezise hormones. However, there are still bad fats, things like trans fat and vegetable oils should not be consumed. Dietary fat should come from wild-caught fish, avocadoes, olive oil, coconut oil, and nuts and seeds. Red meat should be grass-fed and consumed in moderation, and farmed and imported seafood should be avoided.

Having a clean diet is crucial to overall health, and taking supplements cannot offset a poor diet. You should focus on eating organic fruits and vegetables, grass-fed and pasture-raised meats, healthy fats like those found in coconut oil and olive oil, and doing light to moderate exercise at least three times a week. Beginning a supplement regimen tailored to your specific needs is a great way to ensure you’re getting the nutrition you may not be getting from your diet. All the different diet and health recommendations can get confusing, but a good way to sift through it all is to stay as natural as possible with your diet and lifestyle.

Visit Jack’s website here to listen to his other podcasts and read all the great information he has. He covers a wide variety of subjects on his podcast, and includes many resources and products he recommends.

You can also listen to Supplements for Healthy Living with Jack Spirko on our YouTube channel here.

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The Dangers of Obesity

Unhealthy burger to show the dangers of obesity.

Obesity rates are on the rise, and many health conditions are on the rise with it. Being overweight or obese takes a toll on every part of the body, and can increase the risk of developing many different conditions. Obesity is incredibly common, with estimates placing the obesity rate in the U.S. at over 38% of the population aged 20 and over. This means that almost half of the adult population in the U.S. is obese, and this number doesn’t include people who are just overweight and not yet obese. People should be informed of the dangers of obesity so they can be more conscious of their daily habits, so let’s take a look at how that excess weight can affect the body.

How it Affects Your Body

Obesity can contribute to the development of many different health conditions by affecting different parts of the body. Sleep apnea can be caused or worsened by obesity due to the airways being compressed. Blood pressure levels may increase in a person who is overweight or obese because the excess weight increases pressure on the veins and causes the heart to work harder. The risk of heart disease is increased, usually due to a hardening of the arteries caused by high blood pressure, inflammation, cholesterol build-up, and high blood sugar levels. Obesity has also been found to play a role in the development of liver disease, diabetes, kidney disease, infertility, gallbladder issues, acid reflux, and certain types of cancer.

What to Do

Maintaining a healthy weight is a crucial part of good overall health. You should be eating a balanced diet of organic fruits and vegetables, good fats, and high-quality meats and fish. Different diets work for different people, but regardless of which diet you choose to follow, make sure you are getting enough protein, fats, and complex carbohydrates. It should also only include foods that are unprocessed and free of additives. If you are unsure of where to start, you can track your daily calorie intake for a few days to see if you are eating too little or too much food, then make any necessary adjustments. Your calorie requirements will depend on your height, weight, and muscle to fat ratio.

While the dangers of obesity are many, being underweight can also be dangerous, so aim for the recommended weight for your height and age. However, some people still struggle to reach a healthy weight even when eating the right foods in the right amounts, and this could be due to a thyroid issue, hormonal imbalance, or other health conditions. You should be checking your thyroid and hormone levels regularly to make sure they are at the correct levels. Form healthy habits, and your body will thank you!

You can listen to our Obesity – The National Plague podcast episode here. You can also listen to it on our YouTube channel here.

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Eating Clean and Stress-Free

Colorful salad as an example of clean and stress-free eating.

With all the different diets being pushed today, it can be hard to know which one you should follow. Keto, vegan, vegetarian, carnivore diet, Paleo, intermittent fasting, juicing, etc. all have their pros and cons, but some of these diets are very restrictive, and are often difficult to maintain. Most people just need to eat clean, regardless of a specific diet. Eating clean and stress-free means focusing on good fats, good-quality meats, filtered water, organic fruits and vegetables, and eliminating processed foods.

Good Fats

We talk a lot about good fats, and that is because they are essential to good brain health, heart health, hormonal balance, balanced energy levels, etc. Fat was demonized for many years, but researchers are now beginning to see the important role it plays in our health. It has shown potential in preventing diseases like dementia and heart disease. It can also help you lose weight because fat keeps you feeling full longer than protein and carbs do. However, fat is high in calories so watching your calorie intake may still be helpful when trying to lose weight.

So, what are some good fats? Organic cold-pressed coconut oil and olive oil, and fish oil are our top recommendations. Coconut oil contains healthy saturated fats that can help provide energy and increase HDL “good” cholesterol levels. Coconut oil also has a high smoke point meaning it holds up well to high-heat cooking. Olive oil contains a monounsaturated fat called oliec acid that may help decrease inflammation and potentially reduce cancer risk. There are some other good ones like avocados and avocado oil, and nuts and seeds like walnuts and cashews.

Good-Quality Meats

The rise of veganism has left some people wondering if they should reduce or eliminate meat from their diet. However, not all meat is bad, and cutting meat out of your diet may leave you susceptible to things like vitamin B12 and protein deficiencies, and anemia. While there are plant-based sources of iron and protein, they are not as easily absorbed by the body. The iron found in meat is heme iron and has a much better absorption rate than non heme iron found in plant sources. So, someone with high iron may benefit from reducing meat consumption, while an anemic person may need to increase it.

Protein from animal sources like meat, eggs, fish and dairy may be better as they contain all of the essential amino acids. When you consume protein, it is broken down into amino acids, but which amino acids it is broken down into depends on the source. Plant sources like beans and nuts are usually missing one or two essential amino acids. Protein from animal sources typically contains all nine essential amino acids, meaning it is often the better option.

Red Meat

While meat can be a great source of iron and protein, you may want to watch your red meat consumption. When red meat is consumed and broken down during digestion, your gut bacteria produces trimethylamine N-oxide (TMAO). TMAO has been linked to heart disease and has been shown to increase cholesterol deposits in the arteries. It has also been shown to have an effect on platelets, increasing the risk of blood clots. One study found that the highest levels of TMAO were found in people who consumed red meat every day. Chicken and poultry were not found to have this effect. Although this may sound scary, red meat can still be a healthy part of your diet. More research is needed on red meat, but for now try switching out red meat for fish, chicken or turkey a few times a week.

Organic Produce

You probably see organic products all the time, and you may wonder if it’s really worth the extra money. With the growing popularity of organic foods, skin care, and even makeup, it may just seem like a trend. However, there is a growing body of research showing the effects pesticides can have on our bodies.

Pesticide exposure has been linked to ADHD, Parkinson’s disease, depression, anxiety, asthma, autoimmune diseases, and certain types of cancer. Some experts believe pesticides are the most dangerous environmental toxin due to how they common they are. Although organic produce is often still exposed to pesticides due to wind carrying it from sprayed fields, it tends to have much lower amounts than conventional produce. Simply washing your non-organic fruits and vegetables is not enough. Pesticide residue on the outside of the food can be washed off, but it also grows into the food. This is why we recommend buying organic products whenever possible.

Stress-Free Eating

When you take away the restrictions of sticking to a specific diet, you take some of the stress away from eating. Clean and stress-free eating means consuming a variety of organic fruits and vegetables, good fats, and good-quality meats each day can help ensure you get the nutrition you need. Food should not be a source of stress, it should be a source of nutrition, energy and good health. So, mix up your meals with wild-caught fish, free-range chicken, turkey and eggs, and occasionally some grass-fed beef. Be sure to also include plenty of organic fruits and vegetables, and good fats with each meal. Do your best to avoid processed foods and drinks as much as possible, but don’t give up if you make a mistake.

Most people struggle to consume enough omega-3’s and magnesium from their diet, so supplementing with fish oil, magnesium and a multivitamin may help. Drinking enough water is also important, but it can be hard to know what kind of water to drink. We have an article that talks more about the different types of water here. Take a look at your diet and see if you can make some changes towards more clean and stress-free eating. Every step towards a healthier lifestyle matters, no matter how small.

You can listen to our Stress-Free Eating podcast here. You can listen to it on our YouTube channel here.

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Bad Gut Habits

Potato chips as an example of bad gut habits.

Gut health is so important to your overall physical and emotional health. An imbalance in the gut may contribute to the development of issues like allergies, skin conditions, depression, anxiety, insomnia, and even some autoimmune diseases and certain types of cancer. Fortunately, there are many things you can do to help heal your gut and reduce inflammation, but how did the gut get inflamed in the first place? Let’s take a look at some bad habits that might be hurting your gut, and some good habits we can replace them with.

Processed Foods and Sugar

When we use the term “processed foods” we are referring to unhealthy pre-packaged foods that contain unnatural and unhealthy ingredients. Things like artificial colors, flavors and preservatives, trans fats, refined vegetable oils, high-fructose corn syrup, and MSG (monosodium glutamate – an excitotoxin) just to name a few. You can read more about artificial sweeteners and excitotoxins here. Trans fats increase LDL “bad” cholesterol and lower HDL “good” cholesterol, while vegetable oils corn and canols oils are high in inflammatory omega-6 fats. High-fructose corn syrup can increase inflammation and may contribute to insulin resistance, obesity, non-acoholic fatty liver disease, and some types of cancer. These are just a few examples of some inflammatory ingredients that can be found in processed foods. This is why it is best to choose natural whole foods, and always read ingredient labels on pre-packaged products.

Many processed foods also contain large amounts of sugar. Consuming too much sugar can increase your risk of developing a number of different health conditions. High sugar consumption has been linked diabetes and heart disease, among others. In addition to its affects on blood sugar levels, sugar can also increase inflammation in the body. It can also “feed” bad bacteria in our guts, allowing them to flourish.

Overuse of Antibiotics

Antibiotics can be a life-saving tool to fight off infections, but they can also kill off good bacteria. We have more bacteria in our bodies than cells, and these bacteria play important roles in our health, so it’s important to keep them balanced. If you frequently take antibiotics, it may be killing off too much of the good bacteria in your gut. These bacteria are still being studied, but researchers have found that some types of bacteria in our gut play important roles in synthezising neurotransmitters like serotonin. This is one reason why gut health is believed to influence emotional health. The bacteria in our guts are also a key part of our immune system. Taking a probiotic each night may help increase your good bacteria.

Good Gut Habits

We need to cut out the bad gut habits and replace them with good habits. You can start by cutting out processed foods and sugars as much as you can. Replace these foods with whole foods like fruits and vegetables, grass-fed meats, and good fats like coconut oil. Eating these foods will help give your body the nutrients it needs to work on reducing inflammation and healing any damage the inflammation may have caused. Consuming the right nutrients can also help boost immune system function.

There are also many supplements you can take to help heal your gut. These include GI Support Vanilla, SBI Support (available in powder or capsules), Saccharomyces Boulardii, and many others. Consuming organic bone broth is another great way to help heal the lining of your gut and reduce inflammation. Bone broth also contains amino acids and collagen that can help improve gut health and digestion.

Eating a diet rich in natural foods and low in processed foods and keeping your immune system healthy can help reduce inflammation which may help reduce your risk of developing many different health conditions. Getting rid of bad gut habits is a great step towards better health. When it comes to nutrition and lifestyle changes, every little bit helps. Healing takes time, but you’ll be glad you did it!

You can listen to our What Gut Type Are You? podcast here. You can also listen to this podcast on our YouTube channel here.

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Artificial Sweeteners

Gummy bears as an example of artificial sweeteners.

Artificial sweeteners can be found in many different foods, drinks, candies, and even some medications. You may think they are a good alternative to sugar, but they may actually be doing more harm. Artificial sweeteners like sucralose and aspartame have been linked to the development of birth defects, neurological diseases, obesity, diabetes, and some cancers. Let’s take a look at how our bodies react to different sweeteners.

Sucralose

The artificial sugar that gives Splenda its sweetness is called sucralose, and it can be found in a variety of foods and beverages like diet sodas, canned fruit, and sugar-free syrups and condiments. Sucralose is created through a chemical process that involves replacing three atoms on a sugar molecule with three chlorine atoms. This results in a sweet-tasting, calorie-free substance, but our bodies do not recognize it. The makers of sucralose claim that because it is indigestible it passes through your body without absorbing or doing any harm, meaning it is essentially calorie-free.

However, some animal studies done on the effects of sucralose in the body showed absorption rates as high as fifteen percent. Animal studies also showed a decrease in sperm count in male animals, decreased red blood cells, and increases in kidney issues, miscarriages, and deaths when sucralose was ingested daily. There have been very few studies done on humans about the effects of sucralose, with the longest study only lasting four days. So, we do not know what the long-term effects of daily consumption of sucralose could be.

Aspartame

Aspartame has a long, controversial history that is far too long to discuss in this article. It can be found in Equal and other brand-name artificial sweeteners. It is also in a wide variety of sugar-free food items like diet sodas and gum. Aspartame is a synthetic substance made up of two amino acids and something called a methyl ester bond. The two amino acids are phenylalanine and aspartic acid. While these amino acids are found in natural foods like meat, eggs, and fish, they are in much higher quantities in aspartame and are in unnatural proportions.

When aspartame is ingested, the body metabolizes it into the two amino acids. It breaks down into phenylalanine and aspartic acid, and is also broken down into methanol. Methanol is considered extremely toxic to humans because it breaks down into formaldehyde. Formaldehyde is a known carcinogen, and it can have negative affects on the nervous system, vision, and gastrointestinal system.

Aspartame is also classified as an excitotoxin. Excitotoxins are compounds that essentially “excite” cells to death. They can stimulate nerve cells and brain cells until they become damaged or die. MSG (monosodium glutamate) is another example of an excitotoxin. Excitotoxins may contribute to the development of neurological disorders like Parkinson’s and Alzheimer’s

What Should I Eat Instead of Artificial Sweeteners?

We recommend eating a balanced diet containing plenty of organic fruits and vegetables, grass-fed meat, and good fats like organic coconut oil and olive oil. If you decide to eat something sweet, make sure that it is free of artificial sweeteners. Be especially wary of food and drink items labeled sugar-free as they usually contain some type of artificial sweetener. Reading ingredient labels on packaged foods and drinks is a great habit to get into. A few natural alternative sweeteners are stevia, monkfruit extract, erythritol, and xylitol. Erythritol and xylitol are sugar alcohols and can cause digestive upset in some people. So, limit consumption of these, and avoid them if you notice any diarrhea or other gastrointestinal issues after consuming them.

The Takeaway

If you had been choosing artificial sweeteners in an effort to control your blood sugar, remember that the consumption of artificial sweeteners has been linked to the development of diabetes, and may not be a good alternative. Eliminating sugar and artificial sweeteners from your diet is even more important if you are diabetic or have prediabetes. Certain supplements like CM Core and Diaxinol may also help you maintain healthy blood sugar levels.

If you are going to drink a soda, it is far safer to drink a soda made with sugar than a diet soda that contains artificial sweeteners. However, you should still limit your sugar consumption as much as you can. Some of the research is lacking on the potential harmful effects of different artificial sweeteners. So, it may be good to play it safe and consume only natural foods and sweeteners. We encourage you to read ingredient labels and research ingredients you don’t recognize, the answers may surprise you!

You can listen to our Bad Magic – Artificial Sweeteners podcast here. You can also listen to this podcast on our YouTube channel here.

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Common Nutritional Mistakes

Piles of vegetables as an example of good nutrition; common nutritional mistakes.

Health and nutrition recommendations are always changing, with new fads and ideas emerging every week, before research can be done to determine whether they are true or not. Some advice that has been around for years has been proven wrong, but many people continue to follow the advice and pass it on to others. With heart disease, cancer, and other health conditions on the rise, we should consider the idea that some of the recommendations that have been in place for years might not be the healthiest. Let’s look at some common nutritional mistakes, and what you can do instead.

Diet and Supplements

Let’s start by addressing the idea that taking enough supplements can offset the effects of a bad diet. Many people believe that they can eat what they want, and take enough supplements to fill in gaps in nutrition and prevent damage from processed foods, but this is not true. Supplements are a great way to get in nutrients that are difficult to get enough of through diet, and they are a great way to take in things you wouldn’t normally eat. For example, milk thistle is great for the liver, but it’s not something you typically see people add to their salad, so taking milk thistle as a supplement is a great way to get it into your body, but supplements should not be your main source of nutrients. You should get the majority of necessary vitamins, minerals, protein, and good fats from organic, whole foods, and you could supplement this diet with a good multivitamin, fish oil, and a probiotic. There is nothing that can completely offset the effects of a poor diet. A healthy, well-rounded diet is crucial to good health.

Saturated Fat

Many people have heard that saturated fat is bad for you, with some saying it’s the worst kind of fat, but this is not true. There have been many studies conducted on the connection between heart disease and saturated fat intake, and they have actually found good saturated fat – like the kind that comes from coconut oil and olive oil – may even protect the heart in some ways. Good fats also benefit hormone levels because fat is needed to synthezise hormones. However, there are still bad fats, things like trans fat and vegetable oils should not be consumed. Dietary fat should come from wild-caught fish, avocadoes, olive oil, coconut oil, and nuts and seeds. Red meat should be grass-fed and consumed in moderation, and farmed and imported seafood should be avoided.

Organic Foods

Some people believe that it is not worth the extra money to buy organic produce instead of conventional produce, but the dangers of pesticides are underestimated. Some experts believe that pesticides may be the most dangerous toxin we encounter due to how common they are. Pesticide exposure has been linked to many different health conditions including certain autoimmune conditions and cancers. Children may be especially sensitive to pesticides and other toxins because they do not have fully developed detoxification pathways. Organic produce is usually more expensive than conventional produce, but it is worth the money. You may be able to save money on organic produce and foods by shopping at your local farmer’s market, and taking advantage of sales and coupons when they’re available.

The importance of an organic, whole foods diet cannot be overstated, and supplements cannot offset a poor diet. You should focus on eating organic fruits and vegetables, grass-fed and pasture-raised meats, healthy fats like those found in coconut oil and olive oil, and doing light to moderate exercise at least three times a week. You can also add supplements like fish oil, a multivitamin, a probiotic, and others depending on your personal health goals. A good way to sift through the health trends and misinformation, and avoid common nutritional mistakes, is to think about what people ate before refined sugar was widely available: lots of fruits, vegetables, fats, and meats.

You can listen to our podcasts here. You can also listen on our YouTube channel here.