Megan Rand

Tag: Ginger Newtrition

  • What is the Perfect Diet?

    What is the Perfect Diet?

     

    “I eat really healthy food.”

    I hear this a lot. Depending on who I am talking to, this could mean they follow a Paleo, Vegetarian, Atkins, The Zone, Body Ecology, Vegan diet or it could mean their meals consist of low-fat or sugar-free products.

    So what is “healthy” anyway? The only person who knows that is you. Your perfect diet will be different than your neighbor’s. It depends on your genetic makeup, where you live, the time of year, season of your life and the amount of stress you are under. Your perfect diet might be different in 6 months than it is now.

    The key to optimum energy and ideal health is to listen to the clues that your body is telling you. Do you eat “really healthily” but can’t seem to lose weight, have a horrible sleep cycle or have depleted energy? If you have a food intolerance or your body doesn’t know how to digest a food that you eat daily, no matter how healthy it is, this food could be a constant source of inflammation. Pay attention to your body.

    As I was traveling all over the US this summer and eating with many different kinds of people, it was very apparent to me that there is not one perfect diet for all types of people. That said, there are some basic concepts that everyone could benefit from. These are included in the following “Back to the Basics” principles:

    Ginger Newtrition’s “Back to the Basics” Principles for Healthy Eating:

    1)   Eat fresh, whole fruits & vegetables in their natural form. Local is best. Choose organic produce if it is on the dirty dozen list. If organic foods aren’t in the budget, get a veggie wash to reduce exposure to the pesticides.

    2)   Soy is not a health food unless it is fermented. Miso, tempeh and tamari are all fermented and are the best choices if you are going to consume soy. Soy is one of the top 5 food intolerances and it is highly genetically modified, so watch for reactions. One of my clients recently figured out that the soy yogurt she was eating daily for a year was the cause of her incredibly painful face acne.

    3)   Fat-free is never a good choice, unless it’s a naturally fat-free product. Let’s face it, pull the fat out of something and it tastes bad. The blah taste of Fat Free products is often covered up with more sugar.

    [image url=”http://gingernewtrition.com/wp-content/uploads/2014/08/Ginger-Newtrition-Egg-Yolks2-300×281.jpg” raw=”true” alignment=”left” margin_left=”0″ margin_right=”8″ margin_top=”0″ margin_bottom=”0″ width=”210″ height=”197″]4)   Eat the Yolks. If you eat eggs, then make sure you are eating the whole egg. The majority of the nutrients are in the yolk, they are delicious, and they yolk contains lecithin, a fat emulsifier which helps your body break down the cholesterol in the egg.

    5)   Partially hydrogenated oils such as margarine or Crisco shouldn’t be consumed… EVER. We have all heard that trans fats are not good for us and the majority of that comes from partially hydrogenated vegetable oils. A product can claim NO trans fat as long as it has less than 0.5 grams. Look at the ingredients for partially hydrogenated oils instead of the claims on the front of the can or box.

    6)    Lose the blue, yellow & pink packets. Artificial sweeteners are also hiding in “light” products such as yogurt.

    7)   Food dye is not a necessary ingredient in any food. If you want to know what effect food dye can have on a person, come over to my house an hour after my daughter is given blue jelly beans. It… is…. Scary. Before you chalk your child’s unstable behavior up to genetics, make sure you have removed the dyes, additives and chemicals from their food.

    8)   MSG (monosodium glutamate) can wreak havoc on your neurotransmitter balance. Yes, this is still in foods & restaurants and it can be especially detrimental to children.

    [image url=”http://gingernewtrition.com/wp-content/uploads/2014/08/Ginger-Newtrition-Good-Fats1-300×209.jpg” raw=”true” alignment=”right” margin_left=”6″ margin_right=”0″ margin_top=”0″ margin_bottom=”0″ width=”225″ height=”157″]9)   Eat more good fat. Think nuts, avocado, fish, coconut, olive and flax oil. Did you know that you need dietary fat in order to make all of your hormones?

    10)   Avoid all fried foods especially with seed oils, canola oil, or in a restaurant where they are reusing the oil. If you really have a craving for a fried food, make it at home in coconut oil.

    11)   Drink more clean water.

    12)   Eliminate white sugar and sweeteners.

    13)   Limit alcohol.

    14)   Gluten, Corn, Dairy, Eggs & Soy are the top 5 food sensitivities. Make sure you test how these foods make you feel by removing them for 1-2 weeks and slowly adding them in one at a time.

    15)   Eat something fermented daily. For example sauerkraut, kimchi, yogurt, kefir, miso or kombucha (if it agrees with you!).

    So instead of sticking to this diet, that plan, or believing that this food is good and that food is bad, remember the basics. Try something and see how it works for you. Keep what works, throw away what doesn’t. Your perfect plan will always be evolving.

     

  • Signs Your Adrenals and Cortisol Aren’t Helping your Athletic Performance

    Signs Your Adrenals and Cortisol Aren’t Helping your Athletic Performance

    I was on my way to becoming a professional marathon runner when all of a sudden I got knocked off course by my out-of-whack hormones.

     

    Okay, so maybe I wasn’t exactly a professional, but I ran my first marathon in Honolulu in 2009 and finished without dying!! I think that is pretty professional, and it makes for a much better story than the truth; I was a recreational runner who ran a few races, got the itch to run faster, train harder, do speed workouts, and increase the long runs but ended up dizzy and dehydrated with a painful IT band, low cortisol and imbalanced hormones instead.

     

    Is anyone else in this boat? A lot of us are, but if you are thinking, “Not me, I am in my prime!” then this is the perfect time for you to get ahead of the game. You can find any small imbalances and restore balance before you would have suspected they might be there.

     

    Many of the practitioners in the holistic health field spend a lot of time trying to help other people avoid making the same mistakes that they made, and I am here to do the same. Symptoms are the last thing to occur as a sign of imbalance. This means that we may have lost 30% of our optimal function before our body gives us a sign! Using functional lab work, we can find and correct this imbalance at its earliest stages.

     

    For an athlete, this is exciting. This is a chance to make sure we are getting the best possible performance out of our body, maximizing our potential and endurance, while also fending off the potential for burn-out.

     

    Top signs your body is sending you that your adrenals might be struggling include:

     

    1)   Brain Fog – Did I take my vitamins today? I think I did, but I am not sure. Sound familiar? Or maybe you can’t remember  🙂

     

    2)   Slow recovery from exercise – I used to think it was normal to have a headache and need a nap an hour after a hard workout. If you are still trying to recover from a workout more than 30 minutes later, then your adrenal glands might be struggling.

     

    3)   Up and down energy and mood swings – Sleeping at your desk in the afternoon is a true sign of adrenal dysfunction. You might tell yourself that it is only because you had a hard workout that morning, but often it carries over to days that you don’t work out. Ideally, our cortisol level is highest in the morning, which gives us enough energy to get up and go, and be able to keep up for the rest of the day.

     

    4)   Carb and sugar cravings – Hitting up the vending machine or taking a quick trip to Starbucks no matter how many times you tell yourself you will quit tomorrow. When our cortisol output is low due to chronic stress of all kinds, we turn to carbs and sugar for quick energy.

     

    5)   Loss of libido – Although we are talking about athletic performance, performance could be lacking in other areas as well. When all of our hormonal resources are used for cortisol, the stress hormone, our sex hormones are often depleted.

     

    6)   Trouble sleeping – ‘Tired but wired’ is a classic sign of adrenal dysfunction. Ever feel so exhausted but once lying in bed you can’t seem to sleep because your monkey mind starts jumping from one crazy thought to the next? Or do you feel like you are tired all day and then get a second wind around 8 or 9 pm? Elevated nighttime cortisol, when it is supposed to be going down so that you can sleep, is a really common finding with my clients.

     

    7)  More allergies and sensitivies – You never used to have a problem with hay fever or gluten but now you do. Instead of just blaming this on the seasons or your new dog, consider this a warning sign from your body.

     

    8)  Digestive issues – When your body is in a state of stress, the fight-or-flight reaction kicks in and digestion takes a back seat to survival. This is great for the occasional life-threatening chase by a bear, or when you are about to win the Boston Marathon, but not so great when this is your day-to-day life. For runners with digestive issues, we know how horrible (and embarrassing) this can be.

     

    9)   Weak immune system – Chronic infections are the name of the game for people with adrenal fatigue, and include bacterial, viral, fungal, yeast. I was in the “best physical shape of my life” yet came down with shingles at age 28 during my marathon training. Don’t ignore the signs that your body is giving you.

     

    10)  Training harder with little improvement in muscle tone – Making gains quickly in beginning, but then plateauing or getting worse, is a dreaded situation for an athlete. DHEA and testosterone are important for muscle building. Most of my client’s have very low DHEA and testosterone since the master hormone pregnenalone has been consumed by the constant need for cortisol.

     

    11)   Injuries – For me , it was IT band issues. The dreaded pain in your knee when you are 10 miles out on a 20 mile run! Although an injury might seem completely unrelated to your hormones, the more injuries stacking up, the more we suggest you get those levels checked.

     

    Wondering how to get your hormone levels checked? It is quite simple, and there is no need to drive to a lab or get an appointment with your doctor. As a part of my 4 month program I will send you an easy at-home test that requires you to spit into four vials during the day. All you do is seal them up, put them in the self-addressed return package, and drop them off at FedEx. In 2-3 weeks, when I receive the lab results we will discuss how well your lovely hormones are doing and help to balance anything that has gone astray!

     

  • Simple Radish Salad with Tomato Vinaigrette

    Simple Radish Salad with Tomato Vinaigrette

    (Makes 2 Servings)

    2 cups mixed greens

    ½ bunch watercress

    ½ cup cucumber, chopped

    2 to 3 radishes, thinly sliced

    ¼ cup parsley, chopped

     

     TOMATO VINAIGRETTE

     

    1 large Roma tomato

    1 to 2 sundried tomatoes

    ¼ cup extra virgin olive oil

    1 scallion

    1 teaspoon basil

    1 teaspoon oregano

    1/8 cup fresh parsley, chopped

    1/8 cup fresh cilantro

    1 tablespoon raw apple cider vinegar

    Sea salt to taste

    Black pepper to taste

     

    Make the vinaigrette. Add your fresh tomato, sundried tomatoes, extra virgin olive oil, scallion, basil, oregano, parsley, cilantro, raw apple cider vinegar, sea salt, and black pepper. Blend until well incorporated. Set to the side to allow the flavors to marinate for at least 10 minutes.

     

    Prepare your salad. Wash your mixed greens and add them to a bowl. Then wash the watercress. Remove thick tough ends of the watercress and place in a salad bowl. Add radishes, cucumber, and parsley. Mix and top with your tomato vinaigrette.

  • Berry Mood Stabilizer

    Berry Mood Stabilizer

     

    1 cup unsweetened almond or coconut milk

    1 cup fresh or frozen blackberries or blueberries

    1 Teaspoon maca powder

    1 Tablespoon almond butter

    1 handful of spinach

    1 Tablespoon raw, organic honey or stevia to taste (optional)

    Blend and Enjoy!

     

  • 20 Healthy Foods Found at Costco for Less

    20 Healthy Foods Found at Costco for Less

     

    I am sure that prices vary in different locations, but in sunny San Diego I have gotten pretty used to a large chunk of my check and my right arm going toward groceries.  If you are like us and also look for these kind of items; organic, grass-fed, pastured, non-GMO, chemical/nitrate/additive-free, then you know what I am talking about!

    How can we eat healthy or buy organic food when on a budget?  This seems to be a top request from clients so I thought I would do a little research at Costco.

    After 1 hour with a 3 year old clinging to my leg, here are the 20 items that made it into our cart! We didn’t have time for the fruit and veggie section, but I know that they carry a good amount of organic produce, so check that out as well!

    Top Finds of the Day:

    1)      Albacore Tuna (Wild Planet) – $14.99 for 6-5 oz. cans

    2)      Almond Milk- unsweetened (Silk) – $7.79 for 3- ½ gallons

    3)      Organic Apple Juice (Evolution)- $5.69 for 64 oz.

    4)      Avocado Oil (Chosen Foods) – $9.49 for 33.8 oz.

    5)      Bison Burgers (Kiva Sun) – $13.49 for 6 burgers

    6)      Organic Brown Rice (Lundberg) – $13.79 for 12 lbs.

    7)      Chia Seeds (Nutiva) – $13.99 for 32 oz.

    8)      Organic Chicken Breasts (Coastal Range)- $16.89 for 3 lbs.

    9)      Organic Cold Pressed Juice (SUJA) – $29.49 for 9-12 oz.

    10)   Organic Frozen Strawberries (Pure Nature) – $8.99 for 4 lbs.

    11)   Hemp Hearts (Manitoba Harvest) – $14.89 for 28 oz.

    12)   Himalayan pink salt (Kirkland)- $3.99 for 13 oz.

    13)   Hummus (Pita Pal) – $5.99 for 32 oz.

    14)  Grass-Fed Butter (Kerry Gold) – $6.99 for 3-8 oz. bars

    15)  Coconut Oil (Nutiva) – $22.49 for 78 oz.

    16)   Organic ground beef (Kirkland) – $17.99

    17)   Organic sundried tomatoes (Kirkland) – $8.99 for 4 lbs.

    18)   Organic Quinoa (Truroots) – $18.99 for 64 oz.

    19)   Organic Raw Coconut Water (Harmless Harvest) – $15.89 for 4-16oz

    20)   Tangerine juice (Evolution) – $5.69 for 64 oz.

     

    What else have you found at Costco?  I would love your input in the comments below!

     

    Happy Shopping.

  • What is Adrenal Fatigue?

    What is Adrenal Fatigue?

    Look around.  Stress and stressed out people are everywhere!

     

    Is this the most stressful era in which to live?  Maybe, or maybe not. But we seem to be getting hit with stress from all sides.

     

    We have one type of stress that comes in the form of a stressful situation, like the death of a loved one, a demanding job or a physical injury. These are the known stressors, whether they are physical or mental/emotional.

     

    But we are also affected by hidden stressors. Hidden stressors include eating the wrong food for your bio-individual type, being exposed to heavy metals or living with bugs and parasites.  In a world where toxins and chemicals are in everything–our air, water and food–we are constantly bombarded by stress.

     

    All stress, no matter what kind, invokes a response from the adrenal glands. The adrenal glands are a triangle shaped endocrine gland that sit on top of the kidneys.  These little glands, no bigger than a grape, are required to produce the hormones needed to regulate energy production, immune function, heart rate and other stress reactions.

     

    What happens when we repeatedly produce cortisol, the stress hormone, in response to the many stressors in our life?

     

    Let’s break it down a bit.  The release of cortisol in response to stress or danger is lifesaving when you are being chased by a bear.  However, the same chain reaction occurs while watching a violent movie.  Although there is no inherent danger, your blood is redirected to your arms and legs to get ready to fight, your heart rate increases, and your airways open. In this state, other functions such as digestion, reproduction and repair are put on hold.

     

    It makes sense. I mean, what good is great digestion anyway if you were just eaten by a bear?

     

    Although it makes sense, repeated exposure to increased stress hormones can wreak havoc on the body. In modern times we enter this fight or flight mode at every hour of the day in response to things such as traffic, a crazy boss, too many bills or our children screaming.  The constant production of cortisol starts to deplete our valuable resources needed to make other hormones.

     

    These neglected hormones are necessary for every single human function.  So, you can imagine why we end up with symptoms like these:

     

    • Weight gain in waist, inflammatory hormonal fat
    • Increased appetite and cravings due to blood sugar fluctuations
    • Low libido
    • Loss of muscle mass
    • Poor memory
    • Excess mood responses after eating carbohydrates such as pasta, breads, and sugar
    • Bone loss
    • Sleep disturbances, tired but wired feeling
    • Thyroid issues
    • Increased risk for GI infections
    • Increased inflammation, lower back pain
    • Hypoglycemia – shakiness, lightheaded
    • Sugar cravings
    • Salt cravings
    • Low blood pressure
    • Allergies, chemical sensitivities
    • Stressed out feeling, depression
    • Cold body temp
    • Excessive sweating or perspiration with little activity
    • Dark circles under the eyes
    • Chronic infections (bacterial, viral, fungal, yeast)
    • Tendency to startle easily
    • Cystic breasts
    • Premature aging
    • Dry, unhealthy skin with excess pigmentation
    • Hard time recovering after exercise

     

    That doesn’t sound fun does it?

     

    You will also notice that these symptoms affect many different parts of the body. One of the reasons that the symptoms are so varied is that there are 3 phases of adrenal fatigue.  Although you might experience a kind of a “high” in phase 1 with increased anxiety and the tired and wired feeling, by the time you reach phase 3 you might just barely be able to get out of bed!

     

    So, are you ready to stop experiencing all of these symptoms? I know I was. Read Top 10 Tips for a Tired Mama for the easily-implementable steps that I used to help restore balance to my adrenal glands.

     

    Which of these symptoms can you relate to?

  • Top 10 daily Superfoods (and some of my other favorites)

    Top 10 daily Superfoods (and some of my other favorites)

    Superfoods are a special category of foods found in nature. By definition, they are sparse in calories and dense in nutrients, meaning they pack a lot of punch for their weight. They are superior sources of antioxidants and essential nutrients that we need but cannot make ourselves.

    The most important thing for everyone to know is that superfoods are easy to find in every local supermarket. They’re worth looking for!

    Top 10 Daily Superfoods:

    1)     Apples

    2)     Blueberries

    3)     Beets

    4)     Avocados

    5)     Kale

    6)     Kiwi Fruit

    7)     Lentils

    8)     Sweet Potatoes

    9)     Walnuts

    10)  Wild Salmon

    These nutritional, powerhouse foods are loaded with nutrients crucial to a healthy, long life.  If you can include a variety of them in your diet every day, I promise they will change your life!

    I have also included a few of my favorite superfoods that you may or may not have tried:

    Maca:
    Maca is a potent, ancient Peruvian superfood highly prized by Incan warriors to increase stamina, boost libido, and combat fatigue. The maca root was prized throughout the Incan empire for its adaptogenic-like qualities that enable it to nourish and balance the body’s delicate endocrine system and to help cope with stress. It also energizes naturally, without the jitters and crashes of caffeine, and it can aid in reproductive function, helping to balance hormones and increase fertility.  Add maca to smoothies for an extra energy boost.

    Chia Seeds:
    Ancient cultures throughout Central America have long enjoyed chia seeds as a key part of their food and medicine. The seeds were even used as currency. Chia seeds are loaded with omega fats, protein, antioxidants, and dietary fiber. These are a hot commodity among my running friends who would like to be more like the Tarahumara; the Native American people of northwestern Mexico who were known for their long-distance running ability.  They have a mild nutty flavor and, since they absorb liquid, they’re ideal for hydration and feeling full.  Check out this recipe for Chia Pudding:

    Hemp Seeds:
    Hemp is a well-balanced, vegetarian protein source that includes all of the essential amino acids. Not only is hemp one of the best veggie sources of protein, it’s easy for the body to digest and assimilate. Hemp also features plenty of other nutrients, including abundant fiber, chlorophyll, vitamins, and omega-3 and -6 essential fatty acids. Sprinkle hemp seeds on salads or add them to smoothies for added protein. Just 3 tablespoons of hemp seeds will add 11 grams of protein to your smoothie.

    Raw Cacao Nibs:
    Nature’s chocolate chips

    Cacao nibs are made from pure cacao beans that come straight out of the tropical cacao fruit. Cacao was a culinary treasure to Mesoamericans for thousands of years and touted as the “Food of the Gods” for its superior nutritional profile and exceptional flavor. Make a trail mix with shredded coconut, raw cacao nibs, dried cranberries, and a nut of your choice.

    Goji Berries: Goji Berries provide a number of important macronutrients, including carbohydrates, protein, healthy fats, and soluble fiber. There’s even more to this sweet, little, red berry including 18 amino acids, free-radical fighting antioxidants, carotenoids, vitamins A, C, and E, and more than 20 other trace minerals and vitamins including zinc, iron, phosphorus, and riboflavin (B2). Ounce-for-ounce, goji berries contain more vitamin C than oranges, more beta-carotene than carrots, and more iron than soybeans and spinach. Munch on these goodies as your afternoon snack.  At our house we call these “goji berry vitamins”. The solution for my 3 year old who wanted to take her daily vitamins, with a mom who wanted to avoid colorings and additives that were in the gummy vitamins.

    Maqui Powder:
    The purple Chilean maqui berry is one of the most antioxidant-rich foods. It contains an abundance of vitamin C, calcium, iron, potassium, anti-aging anthocyanins and polyphenols, and anti-inflammatory compounds. Navitas Naturals Maqui Powder has a tart, fruity flavor that’s a delicious addition to juices, smoothies, and desserts.

    What is your favorite? Is there anything new you are willing to try? Leave a comment below to let us know!

  • Is your clogged liver making you fat?

    Is your clogged liver making you fat?

    Talking about the liver is one of my favorite topics.  I don’t think the liver gets enough press, I mean this organ is pretty darn cool.

    The liver is the largest solid organ in the body and weighs approximately 3.5 lbs! It is a HUGE filter.

    Important functions of the liver:

    • Detoxifies the blood to rid it of harmful substances such as alcohol and drugs.
    • It makes and secretes bile to help your body absorb fats and fat-soluble vitamins (A, D, E and K).
    • It metabolizes and stores carbohydrates, fats, sugars, vitamins (and other nutrients obtained from the foods we eat) for energy and brain function.
    • It breaks down harmful chemicals (bilirubin and ammonia) produced by the body and keeps the body regulated and healthy.
    • It manufactures proteins to help maintain blood purity and proper flow.

    What does this have to do with weight gain?

    If the liver is overburdened with toxic substances day in and out, other important functions such as metabolism will be compromised.  The liver is responsible for helping to metabolize fat through the production of bile.  A compromised fat metabolism leads to weight gain as well as feeling bloated and sluggish.

    Anger and the Liver

    Did you know that anger is the emotion tied with the liver?  Have you ever noticed that alcoholics or people who regularly abuse their liver tend to be angry?

    Signs that your liver can’t keep up with the junk you are sending it:

    • Headaches
    • Don’t feel like eating first thing in the morning
    • Food allergies and chemical sensitivities
    • Dark urine
    • Loss of appetite
    • Nausea and vomiting
    • Diarrhea, and light colored stools
    • Enlarged blood vessels, easy bruising
    • Anxiety and depression
    • Mental confusion
    • PMS
    • Exhaustion and fatigue
    • Jaundice, or yellowing of the skin
    • Impaired libido (sex drive)

    If the signs above point to a clogged liver and you would like to confirm that, there is a lab test we can run.  This lab would also make sense if you have been making a lot of effort to reduce stress on your liver and want to see your progress.

    How will I know if my liver is congested?

    As a Certified Functional Nutrition Practitioner, examining liver function is one of the first 2 lab tests that I complete with a client.  The BH 101 collects data on digestive and detoxification functions by looking at the Urinary Bile Acid Sulfates (UBAS). When the liver cannot filter efficiently the bile acid sulfates spill over and are present in the urine.  A high UBAS is a clue into what is going on within the body.

    How can you support the liver?

    1)      ½ Lemon in 16 oz water in the morning (warm or room temp) – the lemon water will help flush out the liver.

    2)      Increase your intake of greens – dandelion greens, kale, parsley and collards

    3)      Herbs that support the liver – milk thistle, dandelion, burdock root & turmeric (curcumin).

    4)      Avoid eating out– the added chemicals, “natural flavors” and additives in restaurant food (even healthy restaurants) are much higher than in any home cooked food.

    5)      Eat liver – The Native American cultures believed that if you want to support an organ you should eat that organ of an animal.  With 2 wise Native Americans in my house, I am going to take this advice to be true! If you are into eating odd, squishy foods, go for it. Get yourself some liver and chow down. Are you grossed out by the idea of eating liver?  You can also get desiccated liver capsules by Radiant Life and take them first thing in the morning.

    6)      Give the liver a break! Limiting your intake of highly processed foods, dairy and meat and replacing that with vegetables, fresh juices and soups for a few weeks (if not always!).  I like to do this at the change of the seasons.

    In Traditional Chinese Medicine, Spring is the time of the Liver and the Gallbladder.  This is why every Spring I like to give the liver a break from the toxins, chemicals, alcohol and processed foods. During my 2 week cleanse I also support this liver with herbs, chlorophyll rich foods, and a special detoxifying beverage!

    Resources: liverfact.com