Category: Food & Health

Scary Stories: The true tale of what’s lurking in your pantry.

Post author By alvianese01
Post date October 31, 2022

Photo by Rene Asmussen on Pexels.com

Today we will be sharing a scary story. It’s the kind of true story that brings chills down the spine. It’s the tale of what’s lurking in your pantry.

It’s important to check food labels, but how often do you consider them before adding a food item to your cart? In this article we are going to go beyond the “if you can’t read it, don’t eat it rule.” We’ll focus on ingredients you can read, or maybe didn’t even know existed in foods.

We’ll start with one of the basics. An ingredient that has established quite the reputation over the past decade with the rise in obesity and diabetes. Let’s dive into high fructose corn syrup.

High Fructose Corn Syrup

High Fructose Corn Syrup is a concentrated sweetener that is made from corn. When the sugar is first extracted from the corn it is in the form of glucose. Enzymes are added to the syrup to convert glucose to fructose.

In the 1970s high fructose corn syrup (HFCS) accounted for just 1% of total sweeteners in the US, but by 2004 it contributed to 42% of sweeteners. Today it is estimated that there are 52.7 lbs of corn sweetener available in food products per person in the US.

HFCS has been linked to an increased risk of developing:

Type 2 diabetes- affecting insulin sensitivity
Fatty liver disease – increases triglyceride levels and fat build-up in the liver
Obesity- added non-nutritive calories to food products.

This sweetener is used in many different food products including some surprising ones like applesauce, ketchup, steak sauce and relish.

Glyphosate (A.K.A. Round-up)

Glyphosate, or roundup is an herbicide most commonly used to kill weeds. It is the most widely used herbicide in use to this day. Approximately 8.6 billion kg of glyphosate have been applied globally since 1974, 19% of which being applied in the US alone (Benbrook 2016).

The most common use is in crops such as corn, soybean, cotton, sugar beet, alfalfa, berries, leafy vegetables, cereal grains, citrus crops, herbs and spices, legumes and fruit bearing vegetables among several others.

Glyphosate is suggested to be genotoxic, meaning it can cause damage to DNA or chromosomes. Though these research findings are controversial in humans as only studies performed in rodent models have determined repeated carcinogenic effects.

Discussions for banning the herbicide in the EU have already begun, with a decision set to be announced in mid December this year, 2022.

You might be thinking…I buy organic produce, so I am fine, but fruits and vegetables aren’t the foods that contain the highest quantity of glyphosate…it is highest in grains like oats, cereals and corn products.

Cellulose: A.K.A Wood Pulp

Cellulose is found in many plant-based foods like fruits and vegetables. However, it is often added to other food products as an anti-caking agent. The cheapest and most accessible form of cellulose: wood pulp. You can find refined tree parts in pre-shredded cheese, baked goods and mixes, tomato sauce, salad dressings and many others.

The good news is they are not harmful to your body. In fact, humans can’t even digest the fiber due to a lack of cellulase, the enzyme that allows termites and other bugs to eat and digest your home foundation. Cellulose can actually help to increase bowel movement frequency and volume, but too much of a good thing isn’t always a good thing. Too much cellulose in the diet can lead to symptoms that are often associated with high fiber intake including bloating, gas and stomach pain.

Tip: minimize your intake of cellulose by paying attention to labels. Invest in a cheese shredder and shred your own cheese! Check the label of food products for added cellulose.

Arsenic

Arsenic is a naturally occurring mineral that can be found in soil and bedrock. It dissolves into sources of drinking water making food and beverage the most common sources of exposure for humans. Impacts of long term exposure include skin lesions and cancer, specifically affecting the bladder and lungs. Additionally, Arsenic exposure has also been associated with an increased risk of cardiovascular disease, pulmonary disease and diabetes.

The most common sources of arsenic include water, rice, and seafood.

There are several things that you can do to prevent high exposure including getting your water tested, eating a variety of protein sources including beans, lentils and legumes, and soaking your rice before cooking it.

A study in China found that soaking rice in 70^o C water for 1 hour resulted in a 40% reduction in arsenic. Soaking the rice also had an impact on mineral levels. Soaking decreased magnesium and calcium levels, but had no significant impact on iron or folate levels.

book opened on white surface selective focus photography

Unavoidable Defects

During food production and processing there are certain items that are unavoidable. The FDA’s Defect Levels Handbook (don’t read it if you don’t want to be grossed out) lists the “allowable limits” on these unavoidable defects in food. For example,Macaroni and noodle products, for example, can contain an average of 4.5 rodent hairs (or more) for every 225 grams. Meanwhile, there is an average of 1 rodent hair per 100 gram of peanut butter and 2 allowed per pound of popped popcorn.

Rodent hairs aren’t the only things that are hidden in your food. Insect parts, molds and certain fungi are lurking in varying quantities as well. It’s important to note the FDA’s effort in determining levels that are Generally Regarded As Safe, or GRAS. Defects are studied extensively to determine safe levels. Many of these defects like insects and mold are found on organically grown natural produce. However, some of these numbers may alarm you, especially when considering spices.

macro photography of orange grass hopper

Ground pepper may contain up to 475 insect parts per 50 grams. Meanwhile ground oregano can have 1250 parts per 10 grams. Lastly sage can contain up to 200 parts per 10 grams.

The best advice is to buy whole sources of these herbs and spices. Dry them and crush them up as you need. Not only will you have less of these unwanted additives, you’ll also have the benefit of more intense flavor!

How do you transition to a healthy pantry?

Eat Food. Not too Much. Mostly Plants.

Michael Pollan

Choose Organic as much as possible.
Start with whole foods.
Visit your local food coop.
Go to your local Farmer’s Market and talk to the farmers.
Perform a pantry clean-out. Click here to learn how!

Resources

Benbrook CM. 2016. Trends in glyphosate herbicide use in the United States and globally. Environ Sci Europe 28: 3.

F. Zhang, F. Gu, H. Yan, Z. He, B. Wang, H. Liu, T. Yang & F. Wang (2020). Effects of soaking process on arsenic and other mineral elements in brown rice. Food Science and Human Wellness: 9(2): 168-175. https://doi.org/10.1016/j.fshw.2020.01.005.

Goodman MJ. The “Natural” vs. “Natural Flavors” Conflict in Food Labeling: A Regulatory Viewpoint. Food Drug Law J. 2017;72(1):78-102. PMID: 29140655.

M.P. Herbert, V. Fugere, & A. Gonzalez (20190. The overlooked impact of glyphosate use on phosphorus loading in agricultural watersheds. Front Ecol Environ 2019; 17( 1): 48– 56, doi:10.1002/fee.1985

https://www.fda.gov/food/ingredients-additives-gras-packaging-guidance-documents-regulatory-information/food-defect-levels-handbook

Rippe, J. M., & Angelopoulos, T. J. (2013). Sucrose, high-fructose corn syrup, and fructose, their metabolism and potential health effects: what do we really know?. Advances in nutrition (Bethesda, Md.), 4(2), 236–245. https://doi.org/10.3945/an.112.002824

Tarazona JV, Court-Marques D, Tiramani M, Reich H, Pfeil R, Istace F, Crivellente F. Glyphosate toxicity and carcinogenicity: a review of the scientific basis of the European Union assessment and its differences with IARC. Arch Toxicol. 2017 Aug;91(8):2723-2743. doi: 10.1007/s00204-017-1962-5. Epub 2017 Apr 3. PMID: 28374158; PMCID: PMC5515989.

United States Environmental Protection Agency(2019). Glyphosate.retrieved online from website:https://www.epa.gov/ingredients-used-pesticide-products/glyphosate

WHO(2018). Arsenic.retrieved from: https://www.who.int/news-room/fact-sheets/detail/arsenic

Zhang T, Yang Y, Liang Y, Jiao X, Zhao C. Beneficial effect of intestinal fermentation of natural polysaccharides. Nutrients. 2018;10(8):1055

Tags Pantry, risks

Food & Health Recipes

Homemade Applesauce: A Scrumptious Family Tradition From Gram’s Kitchen.

Post author By alvianese01
Post date October 4, 2022

Some of my favorite traditions from growing up are those of making applesauce in my Great Grandma’s kitchen. Grandma’s house was a magical place full of wildlife, treasures hidden in toy closets, amazing sledding hills and sweet and savory smells that came from the kitchen. Gram was a wiz in the kitchen and knew how to make everything from scratch! Each season brought new flavors and spices, but my favorite was always the fall.

Every autumn we would wake up in the morning and collect huge baskets of apples from the tree behind the kitchen windows in the backyard. Then, my Great Grandma, mom, Grandma, Aunt, sisters and I would spend the afternoon in the kitchen cooking down apples and making delicious and sweet applesauce.

Great Grandma Bernatz at one of her favorite places, the butterfly observatory. Photo credit @teedeeagain

Cooking down the apples was only the first step. We’d spend hours straining, measuring, and bagging the sauce. But with such great company and the promise of homemade macaroni and cheese to commemorate a job well done the time always passed quickly and we had a rockin’ good time.

My family has kept this annual tradition alive even though my great grandma is no longer with us to join in the fun. Though I am often not able to make it being so far from home, I keep the tradition alive in my own home as well! The sweet smell of cooking apples reminds me of Great Grandma and the times we shared together. Making homemade applesauce might take more time than grabbing it off the store shelf, but for me it has created lasting memories that are absolutely priceless. So every autumn, no matter how large or small the batch, at least one round of applesauce is made in our home.

Why Applesauce?

Applesauce is a wonderful fall treat that can be used in baking, as a side for dinner or as a wonderful snack! With no added sugar, but all the fiber and a punch of flavor homemade applesauce is a fan favorite among adults and kiddos alike.

Applesauce is a great substitute for baking that can lower the fat content of your favorite baked goods while keeping your cake and breads moist.

You can make applesauce cooking a tradition in your home as well! All you need is a large pot, some apples (I prefer courtland apples as they are sweet, but have a bit of a tart zing to them and they cook down nicely), a fine mesh strainer and some bowls.

How to Make Applesauce

Ingredients (makes 4.5 pints of applesauce ~ 18 servings):

3.5 pounds of apples
1/4 C. of water

Directions:

Prepare the apples by rinsing well under cold running water. Remove the cores, cut the apples into chunks, and add to your saucepan. ** Be sure to peel the apples if you are not using a strainer to puree the applesauce.**
Add just enough water to the pot to prevent sticking, (approx. 1/4- 1/2 cup).
Cook the apples over medium-low heat for around 10-15 minutes to soften, stirring occasionally to prevent burning. Once the apples are soft, turn off the heat and set up your straining station.
Run the applesauce through a food strainer to remove skins, and to puree the sauce. Skip if you prefer a chunky applesauce.

Thats it! Your sauce is ready to eat!

To serve your apple sauce with a bit of spice you can top it off with cinnamon and sugar (optional). I like to add cinnamon, but omit the sugar.

How to Store your Homemade Applesauce

You can choose to store your homemade applesauce in bags in the freezer, or in cans in your pantry. We have done both with great success! I prefer the canning option as our freezer space becomes limited after hunting season, but either option is great for keeping your sauce fresh and tasting great!

To can your applesauce begin by preparing a hot water bath in a deep pot.

Fill a pot 3/4 full with water and place over medium-high heat on the stove until it starts to boil.
While you wait for the water to boil fill your jars with warm applesauce and seal.
- It is important that the applesauce is warm when placing in the jars to can as a cold apple sauce will increase the risk of cracking jars when placed in the warm water bath due to expansion. *
Once the water begin to boil place the jars in the hot water bath, making sure the water covers the lids of the jars.
Reduce the heat to medium and let the jars sit for 10-15 minutes.
Carefully remove the jars from the bath and set them somewhere to cool undisturbed for 24 hours. Be careful not to allow the jars to touch as this can increase the risk of cracking.

For additional tips on canning and storing food please visit the national center for home food preservationists website here.

You can store our applesauce in a cool dark place for 12-18 months when sealed properly.

Enjoy your sweet treat throughout the year!

Do you want to know more about healthy home-making? Seeking to feel your best in 2022? Click here to find out how!

Food & Health

Sippin’ nothing but good vibes: benefits of green tea.

Post author By alvianese01
Post date February 2, 2022

Photo by Pixabay on Pexels.com

Tea has been consumed as medicine for centuries in countries like China, Japan and India. Green tea, in particular, has become a popular health drink. Its extracts can be found in several weight loss supplements, beauty products and smoothies. The reason this drink has gained such popularity? Let’s just say it’s not all about taste.

Green tea has been suggested to:

Improve brain function
Relieve digestive symptoms & headaches
Promote fat loss
Decrease the risk of diseases, such as cancer and heart disease

What makes green tea special?

Green tea, black tea and oolong tea are all made from the same plant, Camellia sinensis. The difference is in the method of processing. Green tea leaves are steamed immediately after harvesting to prevent fermentation. The steaming process prevents the breakdown of the color pigments in the leaves. Therefore, they retain their natural green shade during the rolling and drying processes.

The process also preserves polyphenols in the leaves that are responsible for its health promoting capabilities. As the tea is fermented to oolong, and eventually black tea, the polyphenols are broken down changing the biological activity.

Health Benefits of Green Tea

ethnic woman preparing for exam in street

Improve Brain Function

Green tea is more than a tasty beverage, it can help you stay awake and alert much to the chagrin of two main components: caffeine and L-theanine.

Ah, caffeine. Our beloved morning friend, that helps us get the day going. Caffeine increases energy by decreasing the activity of an inhibitory molecule called adenosine in the brain. This inhibition increases the release of excitatory neurotransmitters such as dopamine, norepinephrine, serotonin and GABA. Resulting in improved mood, memory, reaction time and attentiveness.

If you find that coffee makes you feel jittery, you are in luck! Switching out your morning Cup o’ Joe for green tea provides you with a lower dose of caffeine. Allowing you to enjoy a warm beverage without the fidgety side-effects.

L-theanine is an amino acid that may affect levels of chemical in the brain including dopamine, serotonin and GABA.

Increased activity of GABA, has been shown to have anti-anxiety effects. Meanwhile, dopamine and serotonin can improve mood, cognitive performance and mental focus.

L-theanine and caffeine have also been suggested to work in a synergistic relationship. Combining forces to improve energy, brain function and provide mental clarity.

a women holding vegetables in the kitchen

Improving digestive dysfunction

Green tea does more than improve your brain function, it helps your gut bacteria as well!

The antioxidant rich beverage promotes digestion while reducing oxidative stress in the body.

Current research suggests that green tea alleviates some symptoms of gut dysbiosis by promoting the growth of “good” gut bacteria. Improving the balance of your gut microbiome can have a myriad of benefits. A few benefits include proper functioning of the immune system, controlled blood sugar and helps promote weight loss.

Additionally, epigallocatechin-3-gallate (EGCG), one of the many catechins found in green tea, has demonstrated an inverse relationship with colon and stomach cancer. Research proposed by the University of Cincinnati College of Medicine indicate that EGCG hampers the pathways that causes inflammation in the digestive tract linked to colitis, IBS and Crohn’s disease. Though more research must be completed, initial findings are promising.

The anti-oxidant rich nature of green tea promotes healthy digestion and gut bacteria balance that promote health, while specific component help mitigate the risks of cancer and digestive dysfunction.

Decreased risk of cardiovascular disease

Benefiting your brain and your digestive tract may just be the tip of the iceberg when it comes to green tea. Some studies suggest that green tea may decrease your risk of heart disease.

Catechin, a potent anti-oxidant, found in green tea is suggested to prevent the absorption of dietary lipids and cholesterol in the digestive tract. In addition, EGCG works to increase LDL receptor activity in the liver, increasing the amount of cholesterol that is recycled, or removed from the body.

Green tea may help prevent diseases such as cardiovascular disease and stroke by decreasing the promoting the removal and limiting the uptake of fats and cholesterol in the body.

Increase fat burn

Green tea contains caffeine, a stimulant that increases fat burn and enhances exercise performance.

I know what you’re thinking, I’ll just keep drinking coffee. It’s higher in caffeine which will help me burn more fat. Hang tight, because green tea has a few extra tricks hidden up its… “s-leaf”?

Green tea comes packed with anti-oxidants, such as catechins. One of which is considered its shining star: EGCG. We mentioned earlier that this anti-oxidant is great for improving your blood lipid profile, but did we mention it can also boost your metabolism?

EGCG works as an inhibitor for an enzyme that breaks down norepinephrine, a fat-burning hormone. The less inhibitor means more norepinephrine and increased fat breakdown. EGCG and caffeine have even been suggested to have a synergistic relationship, further enhancing the fat burning benefits.

Conclusion

Have we convinced you to switch out your morning coffee for a cup of green tea instead? It’s okay if you’d prefer to stick to your old friend Joe, but if you ever make the switch, you won’t be sorry. Though more research must be completed to determine exactly how beneficial green tea is for the body, current research makes a pretty compelling argument.

If you’re thinking about switching over to green tea, here’s a few additives that we here at Holistic Frontier enjoy:

Lemon: adds a nice flavor and some acidity to aid with digestion
Lavender: “Hello relaxation!”
Local Raw Honey: adding sweetness & improving seasonal allergies caused by pollen.
Berries: added antioxidants and delicious flavor (without adding sugar).
Ginger: “Bye-bye tummy ache.”

Looking for more foods that can benefit you? Check out our nutrition services for personalized nutrition plans that support your health and goals.

Looking for more fun articles? Check out how you can achieve your goals in 2022 here, or learn about supplements by clicking here.

References

Cooper, R. (2012) Green tea and theanine: health benefits, International Journal of Food Sciences and Nutrition, 63:sup1, 90-97, DOI: 10.3109/09637486.2011.629180

Institute of Medicine (US) Committee on Military Nutrition Research. Caffeine for the Sustainment of Mental Task Performance: Formulations for Military Operations. Washington (DC): National Academies Press (US); 2001. 2, Pharmacology of Caffeine. Available from: https://www.ncbi.nlm.nih.gov/books/NBK223808/

Khan, N., & Mukhtar, H. (2008). Multitargeted therapy of cancer by green tea polyphenols. Cancer letters, 269(2), 269–280. https://doi.org/10.1016/j.canlet.2008.04.014

Koo, M. W. L & Cho, C. H. (2004) Pharmacological effects of green tea on the gastrointestinal system. Eur J. Pharmacol. 50(1-3): 177-185. DOI: 10.1016/j.ejphar.2004.07.023

Lambert, J. D., & Elias, R. J. (2010). The antioxidant and pro-oxidant activities of green tea polyphenols: a role in cancer prevention. Archives of biochemistry and biophysics, 501(1), 65–72. https://doi.org/10.1016/j.abb.2010.06.013

Lorenzo, J & Munekata, P. E. (2016). Phenolic compounds of green tea: Health benefits and technological application in food. Asian Pacific Journal of Tropical Biomedicine, 6(8): 709-719. https://doi.org/10.1016/j.apjtb.2016.06.010

Nehlig A, Daval JL, Debry G (1992). Caffeine and the central nervous system: mechanisms of action, biochemical, metabolic and psychostimulant effects. Brain Res Brain Res Rev. 1992 May-Aug;17(2):139-70. doi: 10.1016/0165-0173(92)90012-b. PMID: 1356551.

Sasaki, G., Wei, P., Li, J, Wang, L, Zhu, J., Mctigue, D, Yu, Z. & Bruno, R. (2019). Green tea extract prevents obesity in male mice by alleviating gut dysbiosis in association with improved intestinal barrier function that limits endotoxin translocation and adipose inflammation. The Journal of Nutritional Biochemistry. 67. 10.1016/j.jnutbio.2019.01.017.

Xu, R., Yang, K., Li, S.& Gungzhi, C. (2020). Effect of green tea consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials. Nutr J. 19 (48). https://doi.org/10.1186/s12937-020-00557-5.

Tags beverages, Health, recipes, tea

Food & Health Lifestyle

Navigating a Gluten Free Diet. Is It Right for You?

Post author By alvianese01
Post date January 12, 2022

Photo by Laura James on Pexels.com

When I first started to adopt a gluten free diet, I quickly learned that this “fad” was more than just choosing packages that say gluten-free (GF). Its a lifestyle focused on a whole-foods mentality. I quickly learned that just because a packaged product says its GF does not mean it is healthier than its gluten containing counter-part. Often times these products contain more ingredients, higher levels of added sugar, or sugar alternatives to make the product more flavorful and appealing to the consumer.

This added a challenge in my transition because, though I had many cooking skills (thank you mom and my many grandmas), I didn’t know how to alter my old recipes into gluten friendly options. I had to get comfortable with new ingredients and styles of cooking. It took time, but these days, it’s a breeze! I don’t think twice about preparing a gluten free meal. It has become inherently easy. Although it may seem difficult in the beginning, eliminating gluten from the diet can be quite a rewarding experience.

I know first-hand that transitioning to a whole new diet is not easy, especially when so many products advertise their lack of specific ingredients instead of their actual nutrition. This post is designed to give you a starting point when choosing to go “Gluten-Free”. It will provide a basic understanding of gluten and guidelines to help determine if the gluten free lifestyle is best suited for your needs.

muffin on plate against flag of united states of america

Gluten Free Diet in America

In the modern world going “Gluten-Free” has become all the rage. Recent censuses estimate that 25– 30% of Americans follow a gluten free diet. Meanwhile, only 1% of the United States’ population is diagnosed with Celiac disease, while 13% report having a gluten-sensitivity. So what is driving so many people to adopt this type of diet?

In truth, there are many reasons, but the one I hear most commonly is weight loss. I would like to take a moment to emphasize that following a gluten free diet does not significantly increase weight loss. However, those who adopt a diet focused on whole foods that incorporates ample amounts of fruits and vegetables, high quality proteins, and healthy fats, tend to see some fluctuation in weight as one of the many benefits of consuming a whole food diet.

So, what exactly is Gluten?

Gluten is a family of proteins found in certain whole grains, such as wheat, spelt, rye and barley. It acts as a “glue” that gives flours their sticky consistency. It is found in many baked goods, breads, cereals and pastas. Rye is used to make certain breads and cereals while barley is used in malted items like beer, malt vinegar and malted milkshakes. Within the last several decades, this particular protein has been linked to digestive dysfunction and imbalances in certain individuals. Severity of symptoms vary based on the level of sensitivity an individual experiences.

bouquet of dried wheat sprigs in bucket on road

Most common symptoms include:

Bloating/Gas
Abdominal Cramps
Diarrhea
Mental Fog
Headaches/ Migraines
Fatigue
Joint Pain
Itchy Red Rash

Though it is promoted in modern society as a diet to lose weight, following a gluten free diet is better suited for individuals seeking to improve their energy, health and focus.

Who Benefits From a Gluten Free Diet?

Going “gluten-free” is not for everyone. Those suffering from a sensitivity to gluten benefit the most from following a gluten free diet. These sensitivities can vary from severe, such as in Celiac Disease, to mild. No matter how extreme, following a diet consisting of whole foods that avoids gluten can have many beneficial effects for individuals suffering from a gluten sensitivity.

If you chose to pursue a gluten free lifestyle you may face challenges, but keep in mind why you are making the decision to change. Think about how you will feel in a week, a month and even a year from now. I encourage you to keep a journal to keep track of recipes, feelings/ experiences from the day, challenges that you have faced and most importantly wins that you achieve every day. These “wins” could be as simple as avoiding a cookie in the lunch room, or choosing to drink tea instead of munch on chocolate late at night. Every step you take is a step toward a healthier future.

How To Get Started

Whenever someone starts making changes in their lifestyle I encourage them to set their environment up to promote success. Perform a pantry clean out, make a list and get the foods you need to be successful and leave tempting items out of the house. The ideal goal is to eliminate gluten altogether by consuming a whole food diet, but this can be challenging. Start by choosing a couple gluten free items at the store and slowly working toward whole foods that you can prepare at home. Let’s talk about more specifics…

Foods to Avoid:

Breads
Baked goods
Cereals
Beer
Sauces
- Soy
- Teriyaki
- Fish Sauce
- Gravies
Prepared Snacks
Oats
Malted Vinegar
Malted Milkshakes

Foods to Include:

Dairy
Nuts & Seeds
Nut butters
Oil & Vinegar (not malt)
Eggs
Meat
Seafood
Vegetables (including corn and potatoes)
Fruit
Beans & Legumes
Lentils
Grains
- Quinoa
- Rice

Gluten Free Substitutes

Navigating the world through a gluten free lens can be complicated. It can be daunting when trying to determine what recipes to try. However, you can substitute new ingredients into an old recipe to make it gluten free. Below you will find a table with ubstitutes for commonly used items in the kitchen:

*Food*	*Substitute*
Pasta	Rice Noodles
Soy Sauce	Coconut Aminos
Flour Tortillas	Corn Tortillas OR Lettuce Wraps
Bread Crumbs	Almond Flour
Salad Dressings	Oil & Vinegar
Croutons	Nuts & Seeds
Crackers	Rice Cakes
Spaghetti	Spaghetti Squash
Cereal	Overnight Oats

Whether you are just getting started, or fine tuning your current diet, I urge you to get curious. Don’t be afraid to test things out in the kitchen. You could even try an old recipe with new ingredients. No matter what you try, have fun, and if the gluten free diet is right for you, both your tummy and your body will thank you for all your hard work!

Struggling to get started with your gluten free diet? Check out our counseling services here. We provide one-on-one sessions that are focused on your goals.

No matter where you are in your journey, you shouldn’t ever feel alone. Book a free consultation to get started on your healing adventure today!

Resources:

Diez-Sampedro, A., Olenick, M., Maltseva, T., & Flowers, M. (2019). A Gluten-Free Diet, Not an Appropriate Choice without a Medical Diagnosis. Journal of nutrition and metabolism, 2019, 2438934. https://doi.org/10.1155/2019/2438934

McCathey, N. (2017). The Number of Americans Going Gluten-Free Has Tripled Since 2009. Forbes Magazine [online].

Whiteman, H. (2020). Is a gluten-free diet good for your health? Medical News Today. Retrieved from: https://www.medicalnewstoday.com/articles/288406#when-is-gluten-bad

Tags Gluten Free, health journey, Holistic Frontier, Lifestyle, nutrition, Wellness

Food & Health

Cholesterol uncovered: the good, the bad, the truth.

Post author By alvianese01
Post date December 22, 2021

Photo by Karolina Grabowska on Pexels.com

Oh cholesterol, that buzz word you often hear in a doctor’s office that becomes pertinent when you become “that age.” You know, the one where they tell you that you’re at increased risk for heart attacks and strokes, just because you’ve become a senior citizen. Though people often term this essential component of the body as “good” and “bad”, a little bit of both is necessary for health.

What if I told you that cholesterol is actually a good thing? Would you believe me? Some individuals might argue that my point is completely invalid, or feel quite uncomfortable because I am challenging everything their doctor has ever told them. Well, let me start by emphasizing a key point…some cholesterol in the body is a great thing, and here’s why!

Cholesterol plays many roles in the body including:

Keeping the membranes of cells fluid so energy molecules can flow in, and waste can flow out of the cell.
Acting as the base for steroid hormones (think estrogen and testosterone).
A precursor to Vitamin D
A precursor for bile (required for digestion of fats)

But, what exactly is cholesterol?

Cholesterol is a waxy substance in the blood that works to build healthy cells, hormones and allow for proper digestion, among several other roles. Because it is a lipid, just like oil, cholesterol does not mix well with the watery composition of our blood and requires special proteins, called lipoproteins, to carry it throughout the body.

These are 4 types of lipoproteins (you may recognize them)…

Very-low density lipoproteins (VLDL)
Low-denisty lipoproteins (LDL)
High-density lipoproteins (HDL)
Chylomicrons.

Let’s take a deeper look at the two most commonly referenced in regards to your health.

What is the difference between LDL and HDL?

When talking about these two lipoproteins, there are several things that set them apart, primarily in function and size. LDL is larger than HDL allowing it to carry more cholesterol to tissues throughout the body, whereas HDL is smaller and carries more proteins. LDL’s job is to transport cholesterol, fats and proteins to cells in need of these substances, while HDL collects cholesterol and delivers it to the liver to be broken down and transformed into bile acids.

To sum it up…

LDL is the most common form of cholesterol in the body that is necessary to deliver it to various tissues. Like all things, too much can have a negative impact on the body. When found in excess, LDL can begin to form plaques in arteries and blood vessels. So, although we need this type of cholesterol, it’s a good idea to check in and make sure to keep it within appropriate limits (>100 mg/dL).

HDL, on the other hand, is helpful in disposing of high levels of cholesterol that have accumulated in the body. Its primary role is to collect, deliver and promote a healthy balance of cholesterol in the blood.

So, you’ve been told your cholesterol is high, what now?

There are several lifestyle changes that can help you retake control over your health and your cholesterol levels.

person pouring liquid on green noodles in ceramic bowl

Switch out the oils

Processed oils such as canola, vegetable, corn, palm and soybean are highly processed and inflammatory to the body. Try to transition to a cold pressed olive oil, coconut oil, avocado oil or ghee and grass-fed butter. These oils contain high levels of Omega-3 which is anti-inflammatory and supports heart health.

2. Increase your fiber intake.

Here are some delicious choices that are easy to incorporate into your favorite meals.

Beans
Oats (organic/ glyphosate free)
Leafy greens (kale, collard greens, spinach, mustard greens, etc)
Vegetables (broccoli, brussel sprouts, etc.)
Berries
Quinoa
Lentils

3. Consume foods high in Vitamin K

Vitamin K helps to regulate the calcium in your body to allow for optimal heart and muscle contraction. This helps to keep your heart healthy. (Your gut bacteria also make vitamin K2, which means that eating enough fiber to fuel these little guys is super important!)

4. Practice stress management.

Cortisol can cause a disruption in the balance of HDL and LDL resulting in increased levels of LDL and lower levels of HDL, by altering the metabolism (break-down) of lipids, or fats in the body.

Looking for a new stress management technique? Try one of these.

Take a warm bath
Try 4-7-8 Breathing
- Inhale for 4, hold your breath for 7 and blow out for 8.
Practice Yoga
Meditation
Write in a journal
Brain dump!
Go for a walk
Enjoy nature
Doodle
Try a new hobby

Whether you are just starting your journey, or looking to prevent future cholesterol spikes, simple changes can make a world of difference. Remember altering your lifestyle is a marathon, not a sprint. It will take time, but each day you will improve. Maybe today you take a walk, or perhaps you’ll pick up some cold-pressed olive oil to replace vegetable oil, whatever it is, you are a success.

Now, what are you waiting for? Let the healing adventure begin!

References:

Medeiros, D.M. & Wildman, R. E.C (2019) Advanced Human Nutrition, 4^th edition. Jones and Bartlett Learning. Burlington, MA.

Tags Cardiovascular Health, cholesterol, Health, LDL, Wellness