Tag: Functional lab work

Using a Thermometer to Track Your Hormonal Health

Today’s guest blog post is written by Elissa Cohen. Elissa asked me to edit her At Home Guide to Body Temperature Testing and as I was reading through it I knew that this was something that I would want to share. She created a very concise guide with step-by-step instructions about how to track your body temperature. She also includes a chart making your daily tracking easy and gives you the ability to watch for patterns. Luckily, she agreed to share this resource as well as explain why we might want to track our body temperature in the first place.

[image url=”http://gingernewtrition.com/wp-content/uploads/2015/10/Elissa.jpg” raw=”true” alignment=”left” margin_left=”0″ margin_right=”10″ margin_top=”0″ margin_bottom=”0″ width=”216″ height=”221″] Elissa Cohen is the brains behind the amazing blog – http://www.herestothewholelife.com. She covers topics ranging from food, exercise and recipes to sleep habits and hormonal health. She is a Physical Therapist and Functional Diagnostic Nutrition Practitioner in training. She loves helping others make changes toward a healthier life, especially women who struggle with fertility issues.

Check out today’s guest blog post by Elissa —>

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Do you only use your thermometer as a way to see if you have a fever when you are sick? If so, you are way under-utilizing that little thing you keep tucked away in the medicine cabinet.

Your thermometer can be a great way to track the health of your hormones and the overall health of your body.

You see, our bodies are meant to function within a specific temperature range. This is a range in which our enzymes work the most optimally. When our body temperature falls out of that range, those enzymes begin to suffer along with the functions that those enzymes perform.

Measuring and tracking your body temperature can give great insight into the health of your hormones and important glands including your thyroid and adrenal glands. You can also use tracking your body temperature as a way to predict fertility (to either get pregnant, or not get pregnant!)

Most of us have heard about symptoms of low thyroid function: fatigue, thinning hair, constipation, slowed thinking, cold all the time….the list goes on. But did you know that the symptoms of adrenal fatigue can sound very similar to that: brain fog, hair on extremities can be sparse, irritable GI tract, dry skin, poor temperature regulation.

The symptoms of low thyroid function and adrenal fatigue can be quite similar but the adrenal component may be overlooked. And often, if the adrenals are dysfunctional, treating the thyroid will be unsuccessful in the long term because the adrenals can’t keep up.

And maybe you have seen your doctor with symptoms of low thyroid function and blood tests come back negative and so your symptoms are dismissed.

Well, testing your body temperature can be a great start to monitoring your health at home, and may give you some indicators that you need to dig a little deeper. When measured and tracked properly, you can notice patterns that would indicate low thyroid function, low adrenal function, and even if you are sensitive to certain foods.

In my At Home Guide to Body Temperature Testing, you can learn when is the best time to measure your temperature, how to track it properly, and how to interpret the results. I also give you a graph to track a month’s worth of temperatures on to really look for patterns in your temperatures.

[image url=”http://gingernewtrition.com/wp-content/uploads/2015/10/At-Home-Guide-To-Body-Temperature-Testing-238×300.png” raw=”true” alignment=”center” margin_left=”0″ margin_right=”0″ margin_top=”0″ margin_bottom=”0″ width=”238″ height=”300″]

So, put your thermometer to use and download my At Home Guide to Body Temperature Testing. Sign up for my newsletter at herestothewholelife.com and get my Guide in your inbox!

February 27, 2016
Tools for Reducing Constipation
As with so many symptoms that many of us experience on a daily basis, constipation is extremely common, but that does not mean that it is normal!! Constipation is a sign that there is a deeper underlying imbalance in the body. Keeping things moving daily through the digestive tract is extremely important for our health. When waste is not removed from the body consistently we start to reabsorb the toxins, by-products and hormones.

Why work to hard to support your detoxification pathways and balance your hormones if you are just going to be reabsorbing the waste you were trying to get rid of?

There can be many different causes for constipation from a candida or bacterial overgrowth such as Small Intestinal Bacterial Overgrowth (SIBO), thyroid issues to food sensitivities and more. Every person is unique and the trigger or reason can be different as well.

If constipation is a consistent problem for you, I suggest that you start investigating with some health detective work. Start with the basics such as drinking adequate water, getting daily movement or exercise and removing the processed foods out of your diet. Next up I suggest a basic elimination diet if you haven’t already completed one. You will be amazed how one food that you eat daily could be the cause of your slow digestion.

Finding the underlying imbalance is an important, but in the meantime here are some tips.

Tips To Relieve Constipation:
- Drink plenty of water and start your day with warm lemon water or Lemon Water Elixir.
- Avoid processed foods and foods that you are sensitive to. Although this is an obvious one, sometimes we tend to forget how much our daily meals can contribute to this problem. I have had multiple clients who find that their constipation disapears after removing a food that were sensitive to.
- Add a good quality probiotic . By doing so, you are taking huge steps towards colon health and good bowel movements.
- Fermented foods and cultured drinks work well. By adding fermented foods to each meal, you add vital bacteria to your gut as well as detoxify the colon.
- Digestive enzymes help break down proteins, fats, and carbohydrates. If there are chronic digestive issues, you can add an enzyme or consume the Lemon Water Elixir 20 minutes before a meal to enhance your natural digestive enzymes.
- Make sure to chew your food!! Don’t forget, digestion starts in the mouth (well actually the brain).
- Add 1 ounce of aloe vera to your green juice or lemon water daily.
- Mix 1 tablespoon of chia seeds with 10 ounces of water.
- Magnesium is wonderful too. Rub the bottom of your feet with magnesium oil or you can take in the supplement for such as with magnesium citrate. Follow the directions on the bottle.
- Vitamin C is awesome for increasing bowel movements. I suggest you follow the instructions on the bottle. I consume 2000 mg per day with bioflavonoids
- Walk briskly for 30 minutes daily.
- Try 4 prunes soaked in warm water.
- Try the squatty potty and make sure you are doing your daily squats.
- Triphala is a great supplement you can find at your local health food store or buy online. Follow as directed on the bottle.
Here are lots of ideas to get started with but you have to promise me that you will dig for the underlying cause. If you have covered the basics and are still stuck as the reason for your constipation, look for a Functional Doctor in your area or FDN practitioner.

Happy Pooping!
December 28, 2015
Postpartum Preparation Tips

Lately I have been focused on getting everything prepared for the birth of my second child, due in December. Let’s face it, having a baby can really rock your world!! With my first child, the hormonal transition didn’t go very smoothly in the postpartum period. So this time around, I am doing my homework to have all the tools to support myself in the best ways possible!!

Things to do before baby arrives:

Prepare your kitchen: Having nutritious food and drink prepared ahead of time is extremely helpful. A fully stocked freezer can make the difference between eating fast food or take-out day after day, or having home-cooked meals.

Prepare your body: While you are taking the time to stock your freezer you can also stock up on some nutrients in your body!! Power eating is the way to go in the third trimester. My definition of power eating is to consume the most nutrient dense foods possible (think bone broth, liver, collagen, ghee, coconut oil, sea veggies) to fill up your vitamin and mineral reserves. By the time baby arrives, if you end up sleep deprived and eating less than ideal foods for a period of time, you will have stores to pull from.

Prepare your friends and family: Although it may seem like a very basic tip to ask for help, many moms are reluctant to reach out. Don’t be!! Speaking of asking for help, www.mealbaby.com is a site that allows your friends and family to sign up and arrange meals for you. Many people are happy to relieve you of your cooking duties! You never know how you are going to feel so having a support system in place ahead of time could make a world of difference.

Postpartum Tips for Natural Pain Relief:

Homeopathic Arnica – My midwife recommended having homeopathic arnica on hand for swelling after labor. Arnica is supposed to help with bruising as well supporting the soft tissues that may have been strained. I am happy to have an arsenal of natural pain relief options just in case!

Peri-Ease Organic Sitz Bath Herbs – Peri-Ease is an organic herb blend for perineum healing which includes Comfrey, Calendula, Witch Hazel, Uva Ursi, Shepard’s Purse and Yarrow. You can purchase the blend from everythingbirth.com or make your own herbal blend by buying herbs from somewhere like Mountain Rose Herbs. If you don’t want to invest in all of the herbs listed, Comfrey was the one that most highly recommended to me.

A sitz bath is a great way to use these herbs – simply pour boiling water over the herb blend (instructions are on the package from everything birth.com) and add to a bath with 8 inches of warm water. You can also use this blend to make homemade soothing “padsicles”. Brew the herbs as if you are making tea, and pour the liquid over large sanitary pads. Put the pads on a cookie sheet and freeze. Once they are frozen you can throw them into a bag and keep them in the freezer. These will provide a lot of relief in the days following the birth of your child.

Tips for Nutrition and Hormone Balancing:

Rest! I can’t emphasize this tip enough. You might be eager to get back in shape or get back to your usual tasks but this is one time in life that we really need to slow down and rest when we can. You might really want to take advantage of the hour that you have to do something productive while your baby naps, but take a nap instead! I know first hand that it is impossible to balance your hormones when you are not getting adequate sleep.

Stock Up on Your Prenatal Vitamins. Don’t forget that adequate nutrition is equally as important in the 4^th trimester (also known as the postpartum period) as it was during pregnancy. It is vital to get enough nutrients while you are nursing, sleep deprived or possibly just don’t have the time to make the best food.  Innate Prenatal Trimester 3 and Post is the supplement that I will took during the 3^rd trimester and will continue to take for support to make up for anything that I am not getting from food.

Placenta Encapsulation: The placenta is responsible for providing nutrients and oxygen to your baby as well as producing hormones that help us maintain pregnancy. When we give birth, our hormones levels drastically drop off from having an abundance of feel good hormones to the levels similar to a  post-menopausal woman. Although nature eases us through menopause over a period of 10 years, the hormone change after giving birth is immediate. One day we have them, the next they are gone! Because of this extreme fluctuation, as well as nutrient deficiencies and other factors many women end up with the “baby blues” or postpartum depression. You can replenish these hormones, iron, protein, vitamins and minerals, by keeping and consuming your placenta. This can help with depression, mood changes and milk production.

Check with the hospital or wherever you plan to give birth about their rules and regulations of keeping your placenta ahead of time. The hospital where I planned on delivering (we now decided on a home birth!) asks that you bring a cooler and arrange for a person that can immediately remove the placenta form the hospital premises.

Placenta encapsulation is a service offered by many midwives or doulas. The placenta can be steamed, dehydrated, ground into a powder and encapsulated. Or some people choose to consume it raw hidden in something like a smoothie. Although this may seem like a crazy or extreme practice to some, my midwife taught me that all mammals consume their placenta. After all, we are mammals too!

Functional Lab Work: Pregnancy and the postpartum period can definitely take its toll on our hormone balance and thyroid function. Many of my clients developed an autoimmune disease such as Hashimoto’s during pregnancy. They were absolutely exhausted and depleted many months or even years after the birth of their child. Although you may have written it off as new mommy exhaustion, there might be more going on. It is a good idea to check your thyroid (including checking for autoimmune antibodies), vitamins D and hormone levels about 6 months after the birth of your child.

Need more support?

How to Conceive Naturally: and Have a Healthy Pregnancy After 30,  co-authored by my mentor, Christa Orecchio, is an excellent resource for the months prior to conceiving, during pregnancy and the postpartum period. The book even spells out a Postpartum Action Plan.

You can also grab my free Holistic Pregnancy Guide if you need any more support throughout your pregnancy.

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You can do it Mama!

I have learned so much during this pregnancy that I believe I’ll be able to combat the hormonal imbalance and depression that I dealt with the first time. Just remember that planning ahead and calling on help when you need to is going to allow you to recover more quickly. Your body wants you to rest and connect with baby. This miracle is a beautiful thing to love and enjoy when you take care of YOU. Maximize your nutrition and minimize your stressors!!

November 4, 2015
Healthy Microbiome; How We Get Our Good Bacteria
What is a microbiome? Well, the short version is that our microbiome is the community of microorganisms that live within and on the human body. This includes organisms such as viruses and bacteria. Some are commensal friendly bacteria and some are pathogenic bacteria that can cause disease. Although the bacteria is not only in our gastrointestinal tract or gut, that is what we will focus on here. The Human Micorbiome Project has helped our understanding of the importance of gut health. Having a more varied species in your mircrobiome is linked with lower risks of disease and greater long term health.

So how do we get a variety of species? I recently watch the Mircobiome Series from Rebel Health Tribe and was blown away by the information. This came at the perfect time for me as I am about to bring another child into the world. Understanding how an infant receives a variety of good bacteria is a very important topic to me. My 5 yr old had leaky gut (intestinal permeability) at the age of 3, eczema rashes and many food intolerances. I am hoping to avoid this situation with my second child. Unfortunately with my first child I was unaware of my own poor gut health before conceiving. Since the majority of an infant’s gut bacteria get passed down from their mother it is not surprising that she ended up with an unhealthy microbiome.

As a Functional Diagnostic Nutrition® practitioner we use functional lab work to look for underlying imbalances. In the process of trying to get to the root of my daughter’s eczema, we ran many labs. The most eye opening was when my daughter and I simultaneously ran a stool test to look for pathogens and our results were exactly the same. We both had an overgrowth of enterobacter. My daughter’s gut health was a mirror of mine.

Since I have focused on supporting my gut health for a couple years, I already know that my second baby will be much better off. We now know that the more diverse the species are living in your gut, the healthier you are overall. Each person has their own unique microbial community that is as different from one person to the next as their fingerprint. Even twins, born from the same mother in the same environment have different species in their gut. So let’s talk about how you get these different species in the first place.

How did we get our unique microbiome? We don’t have our full set of gut bacteria until we are about 2 ½ years old. If you want to get a more detailed understanding of this subject, I highly suggest that you watch the Mircobiome Series from Rebel Health Tribe.
- It Starts in utero. We used to think that when a baby entered the world the gut was sterile but we now know that while in utero the baby’s gut has already started to be inoculated. Immune cells from the mother will grab the good bacteria and transfer it to the baby through the umbilical cord. This gets the baby ready for the biggest inoculum of bacteria as the baby passes through the birth canal.
- The birth canal. At the end of the first trimester, the vaginal population of the pregnant mother starts to shift to mimic that of the gut bacteria. The bacteria that helps babies digest milk also starts to grow so that when the baby enters the world through the birth canal the baby gets bathed in this bacteria. This prepares the infant to be able to drink milk, it’s primary source of nourishment for the next 6 months.
- Skin to Skin. Luckily skin–to-skin contact has become a popular practice right after a baby is born, first with the mother and then the father. This is the next step in populating the microbiome since this is how the baby gets the friendly skin based bacteria from the parents. The good bacteria on our skin is like an invisible layer of body army that alerts our immune system if something is about to attack.
- Breastfeeding! Another incredibly powerful way that nature helps pass different bacteria on from the bother to the baby. Breast milk contains 400-600 different species of bacteria! But did you know that the most abundant nutrient in breast milk are actually oligosaccharides, which can’t be digested by the baby? Why would a baby’s only source of nutrition be made up of something that they can’t digest? The milk is heavy in oligosaccharides because it feeds the baby’s bacteria that it just got from mom and helps it make a permanent home. This shows how important the role of the bacteria is!
- Community – Pass that baby around. Ever wonder why you just want to kiss and snuggle every cute little baby that you see? Cute kissable babies have an evolutionary advantage. The baby that gets passed around from relative to relative or among community members comes into contact with bacteria that their mother didn’t have. The more diverse the species that they acquire the better off they are. So put down that antibacterial hand sanitizer that you spray on your visitors and pass that baby around!!!
- Environment. The environment is where baby gets the remainder of the bacteria to populate the microbiome. Ideally we will find this environmental bacteria in nature that hasn’t been altered by man, such as in the pristine mountains and woods. Consider letting your children play freely, get dirty and even eat some dirt if they want to while camping or hiking. People living in rural environments tend to have more diverse species. This tip doesn’t just apply to babies, this is a great way for adults to repopulate with good bacteria. Take a hike!
How fascinating is this? Hopefully this will help you set up your little one for success. Now I know a lot of you might be thinking, but what if I had a c-section or couldn’t breastfeed? There are medical reasons when c-sections are necessary and they can save lives, so if this is your situation there is no need to beat yourself up about it. Just be aware that your baby might need a little extra help populating it’s microbiome. After all, I was a c-section baby and I have been able to restore my microbiome!!!
November 2, 2015
How to Conceive Naturally Book Review
Although I am currently in my 2^nd pregnancy, I consider this my first holistic pregnancy. This time around I am much more in tune with my food choices, sensitivities, gut health, adrenal health, chemicals, pesticides, GMOs, toxins, and things in our environment to be avoided. Unfortunately, I was unaware of most of these topics when I got pregnant with my first daughter and we paid the price!! We spent 3 years of my daughter’s life investigating gut dysfunction and food sensitivities. We went to numerous doctors and spent tons of money on lab testing.

[image url=”http://gingernewtrition.com/wp-content/uploads/2015/10/DSC01029-300×225.jpg” raw=”true” alignment=”left” margin_left=”0″ margin_right=”2″ margin_top=”0″ margin_bottom=”0″ border=”smallBorder” width=”300″ height=”225″] I was fortunate enough to be able to work with Christa Orecchio at The Whole Journey, not only as my nutritionist, but I was also able to complete an internship with her. Both experiences changed the course of my life and my health. So I was so excited to see her philosophy of digging to the root cause of a health issues applied to the topic of fertility, conception, healthy mamas and healthy babies in a very detailed book. What an amazing resource for our future mamas!!!

When Christa asked if I would like an advanced copy of the book to review, I was like a kid in a candy store (I mean an organic honey sweetened chocolate kind of store of course)!! Little did she know I had already pre-ordered a copy on amazon and was counting down the days until it would be released so that I would have time to read it all in before my looming due date in December.

I don’t think I have devoured a book in such a short period of time!! The content-rich How To Conceive Naturally and Have a Healthy Pregnancy After 30 was co-written by Christa Orecchio and Willow Buckley. Willow is a classical homeopath, labor doula and mother of two. The combination or Christa’s clinical experience and Willow’s experience with pregnant mamas provides a unique take on health, fertility and pregnancy. The book is filled with information but is written in a way that is very digestible (pun intended!). Since I am currently in my 3^rd trimester, I jumped right to the chapter about Weeks 27-40 and next I took copious notes as I read the ultimate postpartum survival guide. I then went back to the beginning of the book and read it all the way through!!

Although the title of the book says that it is for women over 30, this book is for everyone who is interested in a healthy pregnancy and baby! I am seeing younger and younger clients with fertility problems, autoimmunity and hormonal imbalances. My goal is for women to start thinking about their health and fertility a few YEARS (or at least a few months) before trying to conceive. An extra year of effort now can save you a lot of heartache and time in the future when you have a happy baby who is set up for optimal health not only as a child but also as an adult.

This book is for anyone who:
- Is confused about what to eat for optimal hormonal health
- Wants to get pregnant, whether it is now or in the next 3-5 years
- Has had trouble trying to conceive
- Is currently pregnant and wants to navigate pregnancy is the most natural manner
- Is wondering how to deal with pregnancy symptoms without drugs & interventions
- Wants to be a super dad
- Is wondering how to survive the postpartum period
Although I was most personally interested in the information in a book about pregnancy and the postpartum period, I think that the most powerful information in this book is the 12 Week Preconception Action Plan. This part of the book spells out exactly how navigate the 12 weeks before you start trying to get pregnant. But this book is like no other pregnancy book that I have read before. They cover the kind of topics that I help my clients with, such as loving your liver, balancing your hormones, tracking your thyroid health, taking time for yourself and crowding out junk foods with nutrient dense foods.

Wondering if your body is ready for pregnancy?

Take this test to find out if you are ready to rock or if it is time to focus on yourself and do some health detective work first.!!

Grab your copy now!!! This Fabulous book is released today!

[image url=”http://gingernewtrition.com/wp-content/uploads/2015/10/How-to-Conceive-Naturally-300×300.jpg” raw=”true” alignment=”left” margin_left=”0″ margin_right=”0″ margin_top=”0″ margin_bottom=”0″ width=”600″ height=”600″]
October 20, 2015
Autoimmune Basics: 5 Simple Steps to Transform Autoimmunity
I love collaborating with and learning from other practitioners! Today we have any extra special treat because Toréa from www.torearodriguez.com is going to give us a little lesson on autoimmunity. In my personal practice, my number of clients with autoimmunity is on the rise and I know this is becoming more and more common in the general population as well.

[image url=”http://gingernewtrition.com/wp-content/uploads/2015/08/Torea-300×300.jpg” raw=”true” alignment=”left” margin_left=”0″ margin_right=”10″ margin_top=”0″ margin_bottom=”0″ width=”300″ height=”300″]Toréa is a Functional Diagnostic Nutrition® Practitioner who has first-hand experience with autoimmune diseases and how to regain health.

Combining her scientific knowledge, risk-assessment and leadership skills along with her love for adventure, community and service, Toréa delivers a very unique experience when working to transform autoimmune disease into long-lasting vitality. Toréa Rodriguez is a former biochemist, Silicon Valley executive, and professional pilot. After diagnosis and healing of her own autoimmune diseases, she is now a certified Functional Diagnostic Nutrition® Practitioner and Vitality Transformation Coach.

Check out today’s guest blog post by Toréa —>

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What is Autoimmunity? Autoimmune disease is characterized as the body attacking itself in an immune response. It’s one of the top ten causes of death in women and the elderly, and now affects one in 10 people worldwide. In fact, the incidence of autoimmune disease has skyrocketed over the past few decades and there are now more than 700 million people around the world are now affected.

Unfortunately, conventional medicine and treatments have little to offer except for yet another prescription or more drastic measures such as surgery to try to negate the effects of autoimmunity in patients.

Over 100 distinct autoimmune disease have been identified to date. These can affect at least one, but usually several, of the organ systems and tissues in the body. Further, at least 40 other diseases are suspect of having an autoimmune component. For example some diseases, like endometriosis, weren’t traditionally classified as autoimmune in origin but are now viewed that way by some researchers and physicians.

It may, or may not, surprise you to find out that the incidence of autoimmune disease is commonplace in the industrial worlds, but rare or non-existent in contemporary cultures that still practice hunter-gatherer traditional lifestyles. The other suggested contributors to the dramatic increase are environmental factors; autoimmunity is not necessarily dictated solely by genetics. These factors can include: environmental toxins, chronic stress, minimized sun exposure (vitamin D deficiency), changes in GI microbiota, hidden infections, sleep deprivation, SAD (Standard American Diet)… I’m sure there are more too!

So what can you do about it? Perhaps you have been diagnosed with, or suspect you have, an autoimmune disease. The good news is that there are several things that you can do to lead towards a significant reduction in symptoms or even complete remission!

When I work with clients we always start with diet. It’s helpful to make sure that the diet achieves several things, most notably:
1. Maximizing nutrients – we want to maximize the nutrients that will promote optimal immune function. This includes micronutrients such as selenium, zinc, omega-3 fatty acids, glutathione and vitamins A, D, & K2.
2. Calming the immune system – often times we may not know we are inducing an immune response just with the foods we eat. So I start with an Autoimmune Protocol type of diet to remove foods that may trigger or exacerbate an already overactive immune response. Follow this elimination diet for 30-60 days before reintroducing foods again to build a custom diet template for my clients moving forward.
From there we will look at lifestyle factors which include sleep quality, movement, recovery/rest and most importantly stress. Stress, and chronic levels of stress can damage the body and further exacerbate autoimmunity. In fact, in working with many clients, they discover that stress is the one element that will make or break their recovery from autoimmunity!!

And of course it helps if you can find a functional practitioner to help you run some labs to find out what is happening at the biochemical level of your own body. When I work with autoimmune clients, almost all of them have some sort of hidden gut infection, that until dealt with, no amount of elimination diet or stress reduction will make them feel better!

5 Simple Steps

So here are 5 simple steps that you can start doing right now to help you transform your autoimmunity today! Remember, big issues like transforming autoimmunity, require little changes and little changes will take care of big issues. So it’s just about chaining together those little changes to make a huge impact!
1. Take a day off! – do what ever you can to take a day off, or two or three! You may not be able to do this all the time, but try to schedule as much time as you can to devote that time to your self-care: nourishing, healing, resting, recovering, rejuvenating. Maybe that looks like booking a massage or acupuncture appointment for yourself. Or perhaps its as simple as taking a bath with some epsom salts and lavender essential oil.
2. Get out in nature – a lot – “Weekend warrior-ing” in nature may be beneficial, but it’s not enough. I have found that I need to get out in the sunshine, feel the wind on my skin, or the earth/grass under my feet on a daily basis. Plus, regular sun exposure raises Vitamin D levels which is beneficial for those with autoimmune diseases [1, 2]
3. Go Deeper – Investigate with a health professional (like an FDN practitioner) if you have any hidden infections or malfunctions. Functional lab testing is like having a window into the underlying biochemistry. It provides clues to how your body may be malfunctioning and the health professional can then help steer you back on track.
4. Consider an elimination diet – I say consider because taking this on takes a bit of preparation and reading. If you want to be walked through a program like this in a step-by-step manner with recipes and a group for support you can join the next seasonal detox with Ginger Newtrition. Good places to start reading about it are here and here. If you are the book type, then The Paleo Approach is pretty much the best resource out there to date.
5. Detox your environment – Yes, you could live inside a bubble, but that’s not practical to go to the grocery store in a huge bubble (which would have to be BPA free and non-toxic, right?). But you can start simply by looking in a few areas. I have written about detoxing your kitchen and bath to have a huge impact on reducing environmental toxins in your life (it’s all about the small changes taking care of big issues, right?). And if you have not grabbed Megan’s outstanding Toxic Home Makeover Guide yet, I suggest you do that right now! Its fantastic!!
Ready to Go Deeper?

As a special gift to the readers of Ginger Newtrition, Toréa is offering you a FREE 30-minute Vitality Discovery Session where we focus entirely on you… discovering areas where you might be stuck and developing a plan to investigate deeper with some functional lab testing. Please take advantage of this offer as Megan is headed on maternity leave soon and Toréa is ready to fill in as needed!!! These sessions are normally $129 and, for a limited time, she will be offering these sessions FREE if you redeem the coupon code: GingerDeepDive. (Offer expires 30 Sept 15 at midnight PT)
September 19, 2015
Elimination Diet Basics
Unfortunately, intolerances and food sensitivities are common in today’s world. I think this is really obvious when you go to a restaurant. A little over 10 years ago I was a waitress and things were quite different. The menus did not list gluten-free, dairy-free and nut-free options. I would have had no idea what to tell someone if they asked for those things…and they never did! The experience of going to a restaurant today has changed dramatically and in just 10 years!

Many children have sensitivities and intolerances to food as well; this is not just a problem for adults. Actually, it seems to me that the younger my client, the more sesitivities they have! (I have a theory about this but won’t get into it here). We learned this lesson very early on with my daughter. When she was 2 she had an eczema rash that wouldn’t go away for months. Once the lightbulb finally went off and I put her on an elimination diet, we quickly discovered gluten and dairy were the culprits. Within 2 days the rash was gone after removing those foods.

When you ingest food to which you are intolerant, the body releases histamines into the bloodstream, causing inflammation. If the body thinks it is under constant attack, then we start to feel sluggish and may experience other health issues including candida, digestive issues, or blood sugar imbalances.

An elimination diet starts with the premise that everybody is different, and as such, there is no one-size-fits-all diet. What works for you may not work for someone else, and vice versa. One person might thrive on grains, for example while they make another person drag.

Food allergy tests are pricey and are not always reliable, as intolerances shift over time. When my clients test their food sensitivities while their gut is still compromised, their tests often show they are sensitive to EVERYTHING! If we retest after a few months of gut healing it seems to me that at that point we are actually seeing the foods they are sensitive to, instead of a list of the whole grocery store. The most inexpensive and accurate way to determine various foods’ effects on you is to do an elimination diet, in which you eliminate common allergens and add them back in one by one to determine your reaction.

You can hear more about Chris Kresser’s opinion on the accuracy of food intolerance tests here.

We all have one or many foods that may be wreaking havoc on our system, but if we’re eating several of the main culprits (wheat, eggs, dairy, corn, soy, sugar, and caffeine), it’s hard to tell exactly what’s triggering the reaction. Sometimes symptoms of intolerance manifest themselves immediately upon eating food, but other times there is a delayed reaction, further complicating matters.

Using a food diary will allow you to systematically and objectively track your physical and emotional reactions to each meal and determine exactly which foods suit you or not. Ironically, it’s often the foods we crave the most that are harming us.

You will be amazed how great you feel when you eliminate your personal culprits from your diet. And the great news is you can use the same technique of the elimination diet if you ever feel tired or have health issues in the future.

Here are the basics. I suggest you remove the list below:
- Remove the foods that people are most commonly sensitive to as well as foods that are hard on digestion. Ideally you will remove these foods for 3 weeks (this would be ideal if you are dealing with multiple health complaints, autoimmune conditions or severe gut dysfunction) but during the seasonal detoxes that I offer we are only strictly removing the whole list for 1 week. Most people can tell when a foods does not agree with them after eating so cleanly for only 1 week. I also suggest that you remove additives, artificial ingredients, sugar and caffeine. By removing these items you will have a very clean slate to reintroduce foods and see how you feel.
Foods to remove
- Coffee
- Sweeteners (white sugar, brown sugar, corn syrup, agave or cane juice
- Eggs
- Sugar alcohols (often found in chewing gum, like xylitol)
- Soy milk
- Yeast
- Nuts
- Alcohol
- Dairy products
- Corn
- Cheese
- Gluten
- Grains (only low-glycemic grains, soaked, allowed)
- Soy (except miso)
- Processed foods
- Soft drinks
- Nitrates
- Artificial sweeteners
- Potatoes (except for sweet potatoes or yams)
- Beans (except for lentils, mung, and adzuki)
- Reintroduce slowly and systematically. The most common food sensitivities are to gluten, dairy, soy, corn and eggs. These are good foods to start with and to watch carefully for reactions (if any of these foods are already removed from your diet than there is no need to add them back in).
- Every 2-4 days, add back in foods that are common allergens or hard to digest, giving you the opportunity to see how your body reacts after you have cleansed for at least 7 days.
- Be conscious of how you feel emotionally and physically when you consume food you have not eaten for at least 7 days and take the time to write this down. A journal is really important for this process!
Watch out for any of these signs when adding food back into your diet. These signs can signify a food intolerance:
- White coating on the tongue
- Acid reflux or heartburn
- Bad breath
- Constipation
- Foul-smelling stool
- Headaches or migraines
- Joint pain
- Sinus issues
- Clogged ears
- Rashes or hives
- Fatigue
- Poor sleep
- Water retention
- Gas and bloating
- Dry eyes
- Weight gain or weight loss
- Racing heart
- Bags under the eyes
- Food cravings, sugar or salt
- Canker sores or a sore tongue
- Difficulty breathing or cough
- Poor concentration
- Swelling of hands/feet
This is your opportunity to see what fuels your unique body. I always suggest that you first test the food you most suspect is giving you a problem, often the foods that we can’t live without! Note how your body feels in your food diary during this process.

By eliminating the foods from your diet that you are sensitive to, you may notice great improvements in your health without expensive tests! And this process can be used to check back in anytime in the future if you are not feeling your best. You can be a true health detective!!

Is this overwhelming?

If you feel like you wouldn’t know where to start or would have a hard time sticking to these changes, you can join one of our group seasonal online detoxes!!! The group follows a basic elimination diet over 18 days and you will be provided with recipes, what to eat, what to add back in, daily detox tools , daily emails and an amazing Facebook group for support.

Join us!
September 15, 2015
Your Brain and Stress; Neurotransmitter Basics

Many people are becoming aware of the term adrenal fatigue and are starting to suspect that this might be something they are dealing with. But this term can be misleading, because more often that not, it is not as simple as supporting the adrenals to have your fatigue, inflammation and hormonal imbalances disappear. The adrenals gland themselves are often working just fine, but the communication channels and feedback loops might have become disrupted. Neurotransmitters are chemical messengers that deliver important and vital messages from the brain and the adrenal gland. These tiny messengers help you respond to stressors and if they become imbalanced, all sorts of symptoms will start to pop up because the correct messages are not being sent. Once I started looking at a neurotransmitter panel in conjunction with an adrenal/hormone panel, I saw a big shift for my clients. The combination of their hormone and neurotransmitter results helps to put the puzzle together as to where the breakdown is in the chain.

What happens with our neurotransmitters during stress?

In time of acute stress or when you are in a constant chronic state of low stress (not just mental/emotional stress but also hidden internal stressors such as food sensitivities, bacterial overgrowth or heavy metal toxicity) neurotransmitters can become depleted. Just having a thought or being scared will alert your brain to alter hormone and neurotransmitter production in response. The neurotransmitters are a part of the stress response cascade. Think about how often we are bombarded with negative imagery and high stress situations in our fast-paced lifestyle. By looking at the levels of different neurotransmitters as well as their relationship to each other, such as the ratio between serotonin and dopamine or norepinephrine and epinephrine, we can see how well your body is adapting to stress.

We have both excitatory and inhibitory neurotransmitters and some play both roles depending on the situation. Since our body likes to remain in balance, we also function optimally when our excitatory and inhibitory neurotransmitters are balanced. For example, stimulants such as caffeine push dopamine into the synapse and dopamine acts as an excitatory agent, which improves our focus. You know how you have your coffee and then feel pretty productive for a while? Feeling productive is great except there is a price we pay for that focus. Your body must now send in some inhibitory neurotransmitters to reign in the excitatory neurotransmitters. Serotonin and GABA come to the rescue. This is not necessarily a problem, because this is one of the ways that our amazing body stays balanced, but when we abuse ourselves daily by artificially forcing productivity with excess caffeine consumption, we eventually end up depleted in serotonin and GABA. Among many other functions serotonin is important for a stable mood and GABA is nature’s valium-like substance, you can see where we end up without these precious resources. You always have to ask… is this short-term benefit of being able to focus and have energy worth the long-term risk of an instable mood?

Here is an example of the neurotransmitter testing results that the Healthy Hormones Group Program will have access to. These are just clues to get an idea of the bigger picture because your neurotransmitter levels will change throughout the day. Testing and then retesting after a period of time after trying a protocol or therapy will help us to understand how your body is reacting.

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Here is a quick explanation of the neurotransmitters that we will be looking at during the next Healthy Hormones group program:

Serotonin – This is considered the master neurotransmitter and helps to keep balance between the excitatory and inhibitory neurotransmitters. Adequate levels is necessary for a stable mood.

Dopamine – Key player in reward-seeking type of behavior such as pleasure, satisfaction and focus. Dopamine also influences muscle control and gastrointestinal motility. Really low or high dopamine levels is correlated with memory issues.

Norepinephrine– Important to the fight-or-flight response and also helps to make epinephrine.

Epinephrine– Also known as adrenaline which we all know well. Epinephrine prepares the body for fight-or-flight by increasing your heart rate, blood pressure and respiratory rate so that you can run away or fight off the danger. This will also elevate your ACTH which raises your cortisol

GABA– Nature’s valium-like substance which also helps regulate muscle tone.

Glutamate– Important for memory and learning but can be damaging in excess leading to depression, seizures and damaging nervous tissue. This is often seen high for those with PTSD but you also have to watch that you are not accidentally consuming glutamate from MSG or DSG sources in food.

Histamine – Helps to control sleep-wake cycle, energy production and memory recall. This reading on your lab is a window into inflammation and the higher the number the more mental fogginess, allergy symptoms and irritability you might be experiencing.

If your neurotransmitters are all trending low in conjunction with low cortisol levels, than this is a sign you are in a chronic state of stress and are now in the tired and “burnt-out” phase. At this point you will need a good amount of support to return to a healthy level.

Ready to find out what is going on at a sub-clinical level before symptoms occur? Ready to get to the root of why you can’t seem to kick the anxiety or get your energy back? Come join us for the Healthy Hormones Group Program!!

September 2, 2015