Journaling Prompts for Decision Making and Anxiety
…the reason people ghost is because they are paralyzed by fear and anxiety about facing something really scary.
Whether it seems rational to the outside world or not, people ghost because their brains sense danger, even if there is none. Ghosting is easier than facing the fear.
Fear and anxiety symptoms can make the simplest decision feel like the entire world will end (and everyone will hate you for it) if you choose wrong.
Hate being ghosted?
Me, too!
As someone who’s been on both sides of this fence, I’ve done a lot of work on my self and my mental wellness over the past few years, and what I’ve learned about ghosting is this…
Ghosting is cowardly.
Ghosting prevents you from learning or growing.
Ghosting causes you to miss out on opportunities to strengthen yourself and your relationships.
Ghosting perpetuates harmful cycles of conflict avoidance.
(stay with me)
But I’ve been the ghost-er, too.
And I can recognize that the reason people ghost is because they are paralyzed by fear and anxiety about facing something really scary.
Whether it seems rational to the outside world or not, people ghost because their brains sense danger, even if there is none. Ghosting is easier than facing the fear.
Fear and anxiety symptoms can make the simplest decision feel like the entire world will end (and everyone will hate you for it) if you choose wrong.
What does ghosting have to do with nutrition?
I commonly encounter individuals who frantically grasp at outward solutions, trying to find relief. They try restricting the “bad” foods, they try the calorie tracking apps, the sleep apps, the fitness apps. They try all the supplements, or eating specific foods that claim to help with [sleep, weight loss, diet, PCOS symptoms, anxiety, energy, acne, heartburn, cholesterol, etc.].
They never get the results they want, because what they really need is to look inward at why they have symptoms in the first place.
And looking inward is one of the scariest things a person can do.
But that is holistic health. Looking inward is the thing that’s going to get you to the finish line.
So I’m here to provide some tools that help you navigate that paralyzing fear and anxiety when faced with any decision - whether it’s about your health, or what’s for dinner tonight.
I’m going to help you to stop ghosting others (and yourself).
be honest with yourself
Looking inward is only effective if you prioritize honesty with yourself.
No one but you will see your responses to these journal prompts (unless you decide to share).
During this process, I encourage you to be completely honest, even if it feels messy or scary. If you have people-pleasing tendencies, this might be more difficult for you.
But it will become a habit that helps you navigate your anxiety and fears for many years to come.
And if a thought comes up that doesn’t quite feel right? Ask yourself, “How do I know that’s true?” or “What evidence do I have to support this?”.
ONE LAST THING TO REMEMBER:
There are no rules to journaling.
What I’m about to share is what feels good to me.
Play around with it. Find what feels good to you.
journal prompts for clarity and empowerment
“I AM” STATEMENTS
Personally, I like to do this one multiple times. I also like to elaborate on each one by adding examples or evidence of the “I am” statement.
TODAY I CHOOSE…
TODAY I AM GRATEFUL FOR…
WHAT’S MOST IMPORTANT TO ME RIGHT NOW, IS…
ONE THING I WANT TO BE DIFFERENT IN ONE WEEK…
ONE THING I WANT TO BE DIFFERENT IN ONE YEAR…
WHAT STRENGTHS DO I CURRENTLY POSSESS THAT WILL ENABLE ME TO ACCOMPLISH THOSE THINGS?
journal prompts for letting go of what other people think
This one requires a blank sheet of paper.
Draw a circle that takes up about two-thirds of the page.
INSIDE THE CIRCLE
Write all the things you want for yourself right now.
It could relate to meeting immediate needs, like “I want to take a nap,” or “I want some time to myself”. Or it could relate more to abstract ideas or goals, like “I want to be better at time management,” or “I want healthy to be easier for me”.
Remember, this is about what you want, not what you need. Though sometimes these can cross over, consider the difference when doing this exercise.
OUTSIDE THE CIRCLE
Write all the things you don’t want right now.
Again, could relate more to immediate circumstances, like “I don’t want to do the dishes”. Or more abstract/long-term: “I don’t want to be relying on pain medications”.
When you think you’re out of ideas, ask yourself, “what else?”.
journal prompts for recognizing self-lies
I call this a Thought Download, and it’s pretty simple.
Step 1: Set a timer for 5 minutes and write everything that comes into your brain. Everything. STOP when the timer stops. Let that be good enough.
Step 2: Cross out the lies. Anything that you do not have substantial evidence for, cross it out. It is not true, and does not belong in your head.
Step 3: Re-read the things that are not crossed out. Circle the thing(s) that you want to focus on today. Write what actions are needed to do that. Which of your strengths can you draw from?
journal prompts for decision-making and taking action
WHAT IS THE DECISION I AM CONTEMPLATING?
IN WHAT WAYS WILL DOING _____ BENEFIT ME?
WHAT STRENGTHS DO I ALREADY POSSESS THAT WOULD HELP ACCOMPLISH THIS?
WHAT ARE SOME POTENTIAL ROADBLOCKS I MIGHT ENCOUNTER?
WHAT STEPS WOULD I TAKE IF I DO ENCOUNTER THOSE ROADBLOCKS?
WHAT’S MOST IMPORTANT TO ME IN THIS MOMENT?
IN WHAT WAYS (IF ANY) DOES THAT ALIGN WITH DOING _____?
WHAT AM I GOING TO DO NEXT?
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Characteristics of a Healthy Bowel Movement | Diarrhea Causes | Constipation Symptoms | Dietitian in Seattle
I’ve worked in healthcare for about 25 years, and I can say this with confidence - we as a society do not pay enough attention to our bowel movements.
The quality of your poo is very telling of internal health conditions, and our modern world has taught us to ignore the signs by not educating us about what it looks or feels like to have healthy bowel movements.
I’ve had friends laugh off their constipation symptoms, stomach pain, and diarrhea after meals as if they were nothing. But my darling, your poo is no laughing matter.
This article will teach you what a healthy bowel movement looks (and smells) like, how to recognize and treat constipation symptoms and diarrhea causes, and we’ll even look at a bowel movement color chart.
Bowel movements are underappreciated
I’ve worked in healthcare for about 25 years, and I can say this with confidence - we as a society do not pay enough attention to our bowel movements.
The quality of your poo is very telling of internal health conditions, and our modern world has taught us to ignore the signs by not educating us about what it looks or feels like to have healthy bowel movements.
I’ve had friends laugh off their constipation symptoms, stomach pain, and diarrhea after meals as if they were nothing. But my darling, your poo is no laughing matter.
This article will teach you what a healthy bowel movement looks (and smells) like, how to recognize and treat constipation symptoms and diarrhea causes, and we’ll even look at a bowel movement color chart.
I know, this is exciting sh*t! [badum tss]
signs of a healthy bowel movement
This is not an exhaustive list, and it’s important to recognize that every body is different. If your poos don’t match up exactly with this list, it does not necessarily mean anything is wrong, per se.
If you suspect your digestion issues, gut health problems, or hormone issues are a sign of an underlying problem, listen to your gut and get assessed by a qualified holistic or functional practitioner (I CAN HELP!).
6 CHARACTERISTICS OF A HEALTHY BOWEL MOVEMENT:
Doesn’t stink up the bathroom
If you find yourself warning others not to use the bathroom after you finish your business, this may be a sign of bowel toxicity and/or slow motility. An overgrowth of bacteria in the gut will cause increased fermentation of the contents in your digestive tract, leading to harmful waste from the bacteria (1). Slow digestion will also increase the chances of this happening with or without a bacterial overgrowth. The result? Stinky poops!
Occurs 2-3 times per day
Transit time (the amount of time it takes for your food to complete the digestive process) is considered normal if it takes anywhere from 10-73 hours (2). Regardless of that number, if you eat at roughly the same time each day, and eat 2-3 meals per day, it would make sense to have the same pattern of bowel movements each day, as well. In fact, the act of eating, itself, will help to move food through the digestive tract.
Easy to pass (but not loose)
Stool that is difficult to pass, or takes longer than 10 minutes to pass, is a constipation symptom, and a problem. It could mean there is a motility issue, wherein the smooth muscles in the colon or other parts of the digestive tract, are not moving food through effectively. It may also mean the stool is too hard, making it difficult to evacuate. The consequences of poo that is difficult to pass? The longer stool stays in your colon without being eliminated, the more likely the toxins (remember, feces is waste that your body is trying to eliminate - that includes toxins) are to be reabsorbed into your bloodstream. Additionally, sitting on the toilet for prolonged periods of time will increase susceptibility of developing hemorrhoids and can weaken the pelvic floor.
Tan or brown in color
Abnormal coloring in your poo may be caused simply by eating a strongly colored food (beets!). Here are some examples of abnormally colored poos, and what they might mean:
gray- or clay-colored stool - can be an indication there is trouble with the liver or gallbladder.
red stool - indicates your stool may contain blood, and should be evaluated by a healthcare practitioner immediately. Blood in stool may be an indication of anal fissures, bleeding in the GI tract, hemorrhoids, or some types of cancer.
mucus in stool - may indicate your body is fighting an intestinal infection. Bacterial overgrowth, candida overgrowth, and parasite infections are examples of intestinal infections. Mucus is a sign that your body is actively fighting it (yay!) but a proper assessment should be done to know how to support this process.
black stool - may indicate a bleeding issue in the small intestine or stomach, and possibly the colon. It’s a good idea to get this checked out.
Sinks to the bottom of the bowl
Floaters can indicate excess fats in your poo. Having excess fat in your stool can indicate liver and/or gallbladder dysfunction. Bile is responsible for breaking down fats during the digestion process. Bile is produced by the liver and is stored in the gallbladder, released when it’s needed. Fat that is not properly digested will end up in your stool, and therefore cannot be used as nutrients that regulate inflammation, protect cells, support skin health, and support sex hormones, to name a few.
Contains no undigested food bits
Doesn’t it seem like certain foods (lookin’ at you, corn) will always end up whole in your poops, no matter how much you chew?? Well, I have some bad news - it’s not corn’s fault. Undigested food in your stool is a sign that digestion is not working well. There may be an issue in your mechanical digestion (chewing, churning of the muscles in the stomach and intestines), and/or in your chemical digestion processes (stomach acid and digestive enzymes), that needs to be assessed and addressed.
Want some help assessing your poos? Tap here to download a free eBook guide.
PIN THIS IMAGE TO HELP YOU REMEMBER WHAT TO LOOK FOR NEXT TIME YOU DO YOUR BUSINESS.
questions about your poo?
I am here for it.
Share your thoughts or questions in the comments below, or tap the button below to book some time to chat in private.
NUTRITION SERVICES
MORE RESOURCES
BLOG REFERENCES
ScienceDaily. (2016, June 27). Food’s transit time through body is a key factor in digestive health. ScienceDaily. https://www.sciencedaily.com/releases/2016/06/160627125525.htm
Lee, Y. Y., Erdogan, A., & Rao, S. S. C. (2014, March 28). How to assess regional and whole gut transit time with wireless motility capsule. Journal of Neurogastroenterology and Motility. https://www.jnmjournal.org/journal/view.html?doi=10.5056%2Fjnm.20.2.265
Candida Symptoms | Nail Fungus Treatment | Yeast Infection Symptoms
People don’t come to see me for help with Candida overgrowth, because many people don’t know what candida symptoms look like.
Chronic nail fungus infections and chronic yeast infections are two very obvious indications that candida overgrowth may be present in the gut.
But what are the more subtle candida symptoms? What are symptoms of candida that often get misdiagnosed as mere digestive health issues, or skin conditions like acne?
Candida symptoms and treatment
People don’t come to see me for help with Candida overgrowth, because many people don’t know what candida symptoms look like.
Chronic nail fungus infections and chronic yeast infections are two very obvious indications that candida overgrowth may be present in the gut.
But what are the more subtle candida symptoms? What are symptoms of candida that often get misdiagnosed as mere digestive health issues, or skin conditions like acne?
This article will help you recognize and address common candida symptoms, and offer resources for lab testing, and candida treatment tools, such as a candida diet meal plan.
what is candida?
Candida is a parasitic yeast that can live on your skin, in your mouth, and in your intestines (1). Commonly known as candida albicans, this structure is commonly present in small amounts in most humans and can be relatively harmless if in good balance with good bacteria also living in the gut.
The candida species commonly found in humans can also help reduce heavy metal toxicity in the body (2).
The problem is, in our modern world riddled with poor gut health due to chronic stress and heavily processed foods, candida becomes overgrown, and the negative effects of candida overgrowth far outweigh the benefits of candida within the normal range.
When candida is out of balance with other microbial factors in the gut, it takes over. Candida albicans will implant itself with a root-like structure into cells and tissues, really anchoring them into their new home (your gut). They use tail-like protrusions called flagella to wave around and leech nutrients from the foods you consume, leaving you more hungry, and making you susceptible to blood sugar issues like insulin resistance and hypoglycemia.
This implantation technique enables them to evade the immune system and makes it more difficult to see using some lab testing techniques. It is also the reason a very meticulous strategy accompanied by a qualified practitioner is necessary to fully eradicate candida overgrowth.
candida symptoms
As we discussed earlier, it’s true that skin conditions such as nail fungus infections, thrush (yeast infection in the mouth), and chronic vaginal yeast infections are the more obvious signs of candida overgrowth. One issue with this is many healthcare practitioners will still just treat the nail fungus or yeast infection symptoms, but they don’t test for internal candida overgrowth.
And if you could eliminate the candida overgrowth in the gut, you can bet top dollar that your nail fungus infections, thrush, and chronic vaginal yeast infection symptoms will disappear.
HERE’S A LIST OF COMMON CANDIDA SYMPTOMS:
brain fog
bloating
constipation
frequent hunger
sugar or carb cravings
poor stress management
eczema
acne
depression or anxiety symptoms
blood sugar management issues (irritability, headache, or shaky when hungry)
chronic nail fungus on fingernails or toenails
chronic vaginal yeast infection symptoms
chronic thrush, or yeast infection symptoms in the mouth
difficulty losing weight
weight gain around the belly and hips
signs of insulin resistance
UNADDRESSED CANDIDA OVERGROWTH CAN LEAD TO:
worsening of candida symptoms mentioned above
chronic inflammation and cell danger response
adrenal insufficiency
suppressed immune system
autoimmune disease
thyroid issues
how did you get candida?
It is not possible to know exactly where your candida overgrowth came from. Candida can be present in food, and if you know anything about fermentation, sourdough, winemaking, or beer brewing, you probably know that yeast loves sugar.
The process of fermentation requires the yeast to eat sugars.
An individualized assessment is necessary to understand how your lifestyle and eating habits might be contributing to candida symptoms. When my clients test positive for candida overgrowth, here are some common dietary and lifestyle factors I find:
consume many packaged foods (even “health” foods can be heavily processed)
consume meals that are poorly balanced in carbohydrates, proteins, and fats
have a history of chronic stress or trauma
are constantly grazing, rarely sitting down for a satiating meal (part of this is due to their constant hunger from the candida)
moderate-to-high consumption of alcohol, energy drinks, protein shakes, etc.
have taken antibiotics for at least one month at any point in their lifetime
getting rid of candida symptoms
You can’t get rid of candida symptoms by merely addressing them individually. You must get at the root cause, first.
The first step to getting rid of candida symptoms is to get functional lab testing to confirm whether candida is indeed, the root cause, and whether or not other microbial disturbances might be at play.
If candida overgrowth is confirmed with testing, then candida treatment typically involves a strategic approach with antifungal medications and botanicals, dietary changes to prevent further candida growth, and lifestyle changes to support mindful eating and stress.
Here are some resources I have developed to help you figure out if your symptoms are candida related, and how to address them at the root:
Take the Candida Quiz to find out if candida is even an issue for you
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Join the conversation!
Share your thoughts and questions in the comments below.
NUTRITION SERVICES
MORE RESOURCES
BLOG REFERENCES
professional, C. C. medical. (n.d.). Candida albicans: Infections, symptoms & treatments. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/22961-candida-albicans
Moreno, A., Demitri, N., Ruiz-Baca, E., Vega-González, A., Polentarutti, M., & Cuéllar-Cruz, M. (2019, November). Bioreduction of precious and heavy metals by candida species under oxidative stress conditions. Microbial biotechnology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6801149/
My Controversial Thoughts on Popular Health Trends - Vegan Foods, Gluten-Free, and Intermittent Fasting Times
As a holistic practitioner, one of my main goals is to help people make better health decisions by providing education and insight that you might not hear in mainstream media.
When choosing to buy into any new health routine, be it trendy or not, it’s important to consider these things:
Not all health trends are healthy
As a holistic practitioner, one of my main goals is to help people make better health decisions by providing education and insight that you might not hear in mainstream media.
When choosing to buy into any new health routine, be it trendy or not, it’s important to consider these things:
BIOINDIVIDUALITY - Your body has different needs than your neighbor’s, your best friend, or your siblings. Your body metabolizes sugar differently, has different energy needs, has had different food and immune experiences, and carries trauma differently than any other human. This is why it’s inaccurate and downright dangerous to say that any one modality is right for everyone.
MENTAL HEALTH - How will it impact your stress levels to take on a new health routine? Does getting to the gym 5 days a week mean avoiding thoughts or emotions? Does restricting calories risk damaging your relationship with food? Is taking a supplement tricking your mind into believing you’re getting better when the root cause is still at large?
WHAT’S THE RESEARCH? - Is the source making the claim, reputable? Where did they get their information from? When I recommend any technique, modality, or supplement to my clients, I do my due diligence to do my research and apply my own nutrition education. But is the source of [insert health claim] doing the same thing?
what this article will cover
I’m not here to tell you all the healthy things you are doing are wrong - you know your body better than anyone else.
But what I am going to do is shed some light on some very popular health trends that I commonly see people doing incorrectly, or without understanding the impact or purpose behind them.
I’m going to help you gain knowledge so you can make better health choices that suit your unique health needs.
I’ll be covering the following topics:
gluten-free diet
plant-based or vegan diets
protein powders + vegan protein powders
intermittent fasting
plant-based milks
and testing for thyroid symptoms
my controversial thoughts on 6 popular health trends
GLUTEN-FREE DIET
There is a lot of hype out there about how gluten is the source of all inflammation, and how eliminating gluten will improve your health and prevent chronic illness.
That may be true for some people, but it is not true across the board. Here are some things to consider when considering giving up gluten as a health move:
How does your body tolerate gluten? Some individuals are sensitive (or allergic) to wheat in general, and probably the grass family as a whole (wheat, grass, rice, oats, etc.). Have you been properly assessed for this?
Is there another source, or other factors causing inflammation, that could be causing a higher reaction to gluten or wheat? Underlying chronic stressors like gut pathogens, can make allergic and other inflammatory reactions more intense.
What is the source of gluten you’re most commonly eating? Are you eating many packaged foods that contain fillers and refined grains, as opposed to eating good quality whole grains and fermented grains that are easier to break down?
HERE’S WHERE IT CAN GO WRONG:
I commonly see people not considering their own bio-individual health needs as we discussed above. But equally important is that many foods labeled “gluten-free” contain a lot of other inflammatory fillers and starches that mess with your blood sugar levels.
Even if your body would benefit from a gluten-free diet, substituting with foods that cause similar health problems is not the answer.
IF YOU THINK GLUTEN-FREE IS THE RIGHT CHOICE FOR YOU:
Get assessed by a holistic or functional medicine practitioner to find out what factors are at play with your symptoms (I can help!)
Rather than looking for foods labeled “gluten-free”, learn to look at the ingredients list. Better yet, practice choosing more whole foods over packaged foods, and foods not in the grass family. THIS IS MY FAVORITE RESOURCE FOR LEARNING TO READ INGREDIENTS LABELS.
PLANT-BASED OR VEGAN DIET
We’re getting it pounded into our souls that plant-based eating will save our health and save the planet.
And I would argue that it’s true that many Americans could stand to eat a lot more whole-food plants.
But switching to a vegan diet is not the answer to this problem. I would encourage you to spend some time doing some unbiased research on the matter (e.g. look at the scientific research cited in the documentaries or podcasts you’re watching to understand the context of these claims).
I am not here to tell you that plant-based diets are wrong, per se. People have many reasons for choosing a vegetarian or vegan diet, beyond their own health and the planet, such as:
budget - meat is more expensive than plant foods, especially when you are choosing quality animal products from conscious farmers
religious beliefs - some ideologies prohibit the consumption of meat or animal products
love for animals - some people find it difficult to reconcile with harming animals for our use
accessibility - those who live in areas with poor access to food other than what they grow themselves, or that is available at the 7/11, may not have access to much meat
What I am here to share is this:
When I encounter individuals who have chosen a plant-based diet, I commonly see them choosing poor-quality foods and ignoring their body’s bio-individual (there’s that word again) health needs.
I see them doing more harm than good.
What’s even more interesting is that many of my vegetarian friends have expressed something to the tone of, “yeah I can tell my body needs more protein, I felt better when I ate meat.”
So why are we ignoring that?
HERE’S WHY I DON’T RECOMMEND A VEGETARIAN DIET FOR MY 1:1 CLIENTS.
HERE’S WHERE IT CAN GO WRONG:
lack of complete protein in vegan foods - You’ve heard this argument before, but it carries a lot of weight, and I’m going to explain why:
Proteins break down into amino acids and peptides, which are needed to produce neurotransmitters (mood/sleep/digestion), build muscle tissue, and transfer nutrients throughout the body and into/out of cells.
Nine of the amino acids needed for this are not produced by the human body, and therefore must be consumed in the diet. When these nine essential amino acids exist together in a food, they are considered a “complete” protein. Optimal function requires the consumption of a variety of proteins and in adequate amounts.
Plants have many benefits, but they do not offer protein in high concentrations, and what they do offer commonly coexists with plentiful starches and carbohydrates. In and of themselves, starches and carbs are not bad, but in order to get enough protein for optimal function (88 grams per day for a 150lb adult (1)) on a plant-based diet, you would have to consume a LOT of starches, and you probably still would not be getting a complete profile of amino acids.
imbalance of macronutrients - similar to the inadequate protein discussion above, many plant-based, or vegan foods, are much higher in carbohydrates (present in most plants). This is not a problem in and of itself, but when care is not taken to ensure you also consume quality fats and proteins with your carbs, you are headed toward insulin resistance, metabolic syndrome, and are more susceptible to gut pathogens.
poor-quality meat and dairy substitutes - processed food is processed food. Despite current popular belief, many plant foods (especially those subsidized by government entities) are also heavily contributing to climate change*, and are impacting your health, as well. Those plant foods are commonly found in plant-based meat and dairy substitutes, and, again, cause a poor macronutrient balance (fat, protein, carbs), in addition to being heavily refined and altered.
IF YOU THINK PLANT-BASED/VEGAN IS THE RIGHT CHOICE FOR YOU:
Opt for whole-food plant-based, and pay attention to your macronutrients.
Rather than looking for foods labeled “vegan” or “plant-based”, learn to look at the ingredients list. An even better option is choosing whole foods over packaged foods. THIS IS MY FAVORITE RESOURCE FOR LEARNING TO READ INGREDIENTS LABELS.
If your reasons for eating plant-based are primarily for physical health and environmental change - instead, consider seeking out farmers who are taking action to change the way we farm animals, and make a conscious effort to raise animals in a way that’s healthier for all of us (including the animals).
*My expertise is nutrition, not climate change. But I have done a fair bit of my own research, and encourage you to do the same. I believe we are missing a lot of important nutrition by cutting out animal products, and believe the the long-term solution is not to boycott them, but rather to advocate for change in how they are produced. It’s not the animals - it’s the process that is harming our health and the environment.
PROTEIN POWDERS
You might be noticing a pattern here - processed foods and poor macronutrient balance are one of the main reasons I don’t recommend protein powders or vegan protein powders, at least not on a daily basis (or even more than a couple times a week).
Protein powder manufacturers do a really good job of marketing them as being a “health food”, and it’s easy to be fooled by that when you don’t know what you’re looking at.
While some protein powders and vegan protein powders might contain some good-quality nutrients, such as high-antioxidant ingredients, or use organic, non-GMO ingredients, it doesn’t necessarily make them healthy.
It also doesn’t necessarily make them NOT healthy - the idea behind this post is to help provide a more thorough education behind these health claims so that you can make better-informed decisions. So, let’s take a closer look at the details.
HERE’S WHERE IT CAN GO WRONG:
Protein powders ARE processed foods - Eating processed foods sometimes will not kill you, and may not even harm you if your body’s health can support it. But how many people do you know who only consume protein powders only once in a while?
In order to be put into a powder form that is easily mixable into liquid, protein powder ingredients must be dehydrated and refined. This process might include simple mechanical grinding methods or might involve chemical processes like hydrolyzing.
Many protein powders (even the better quality ones) use inflammatory fillers, emulsifiers, and seed oils to make their product the right consistency, or to lengthen shelf-life.
Macronutrient imbalance - Coming back to this again. One of the most popular forms of protein right now, in powder form, is pea protein. Peas are high in protein, yes. They are also high in sugar and starch. Using peas as a major source of protein means you are also consuming a large amount of sugars and starches. AND they are refined, causing havoc on your blood sugar levels.
Food Sensitivities - Many people I know consume protein powders on a daily basis. And similar to smoothies, are often consumed on-the-go, which wreaks havoc on your digestive system. Eating the same foods daily without proper digestion is the perfect recipe for developing food sensitivities and contributing to chronic inflammation.
IF YOU THINK PROTEIN POWDERS ARE THE RIGHT CHOICE FOR YOU:
Consider how you consume your protein shake - Are you often multi-tasking, driving, or working out while drinking it? Try sitting down as if you were eating a meal at a table. Breathe, relax, and enjoy your shake, and do your part to ensure your body can actually use the nutrients it’s getting.
Consider limiting protein shakes to no more than 2-3 times per week.
Quality is everything - Stop focusing on the “pea protein” (this is a popular trend right now), and focus instead on the other ingredients. What ELSE is in the protein powder or vegan protein powder that could be harmful or inflammatory? Want help with that? HERE’S A RESOURCE THAT WILL HELP.
Here are some other ways to add low-starch, quality-protein options to your day:
nuts and seeds
nut and seed butters
high-quality collagen powders
grass-fed yogurt, or quality cheese
broccoli, asparagus, dark leafy greens (these are higher in protein than other green vegetables)
eggs, if well tolerated, are a complete protein in and of themselves
INTERMITTENT FASTING
This is one of my favorite subjects because I have seen both sides of this coin. I’ve done a lot of research on intermittent fasting, and teach clients how to do it properly and effectively.
I’ve seen the benefits of it in my own life. It’s eliminated my blood sugar issues, it’s helped me to lose weight, build muscle, and has helped support my adrenal glands to get my periods on track.
But I’ve also seen times when it was too much of a stressor for my body and recognized that intermittent fasting should be considered carefully for each individual.
But many people I encounter, get this technique totally WRONG. They use it as a way to justify eating anything they want. One of the biggest misnomers I hear people assume about fasting (any type) is that it reduces the amount of calories consumed. This is not the intention of fasting, at all. In fact, I often consume more calories on re-feeding day than I do on a typical day.
HERE’S WHERE IT CAN GO WRONG:
Lack of education/understanding of different types of fasting - Different types of fasting have different effects on the body. Understanding their effects is important to knowing how they will impact your own health, and how your body might tolerate it (abbreviations are my own).
Intermittent Fasting (IRF): To alternate days of fasting and eating normally. Studies show IF has little to no effect on long-term metabolism rates, fosters cellular repair effects, improves insulin sensitivity, improves metabolic flexibility (when your body can more easily switch to burning fat rather than sugar, if sugar is not available), and can help with clearing or preventing gut pathogens from infiltrating, to name a few.
Time-Restricted Feeding (TRF): Consuming all your day’s calories within a small window of time. TRF more closely mimics calorie restriction, which can slow your metabolism over time. TRF can help improve insulin sensitivity, but long-term fasting is needed for cellular apoptosis (dying of damaged cells and removal of debris).
Long-Term Fasting (LTF): Fasting for longer periods of time, 3 days or more. This is where major cellular healing can occur.
Not re-feeding properly - After fasting for a longer period of time, your cells are READY for nutrients to come in. They’ve been making do by getting nutrients by converting other molecules and structures in the body, but they are ready to take in dietary nutrients. Careful consideration of what you consume after fasting is important.
Fasting (IF or TRF) when the body is under stress - Fasting is a form of stress. It can be considered “good” stress, otherwise known as eustress, in the right circumstances. Just like your muscles and bones must be degraded in order to build up stronger, fasting can do the same for your cells. I would never recommend fasting to anyone who has gut pathogens, a nervous system injury, or another type of underlying chronic stressor. Doing so can cause the body more stress (and not in a helpful way).
IF YOU THINK INTERMITTENT FASTING IS THE RIGHT CHOICE FOR YOU:
Get assessed for underlying stressors - Many people turn to IF as a way to lose weight, but if you have unexplained weight gain, or have trouble losing weight, Intermittent Fasting can cause your body more stress. Work on the foundations with a qualified professional first (I CAN HELP!), and consider fasting techniques as additional support if needed.
Consider what benefits are you expecting - Your health goals will determine what type of fasting is best for you. Use the guide above to help you decide what method might work best to help you achieve your goals.
I DO NOT RECOMMEND INTERMITTENT FASTING OR LONG-TERM FASTING WITHOUT THE SUPERVISION OF A QUALIFIED HEALTHCARE PROFESSIONAL. PERIOD.
PLANT-BASED MILKS | NUT-MILKS
This one is pretty simple: Plant-based milks often contain inflammatory seed oils, fillers, emulsifiers, and sweeteners.
Similar to the topic of gluten-free diets, and protein powders, it’s important to consider what else is in your nut milk that is causing you more harm than good.
The good news is, nut-milks and plant-based milk options have come a long way. There are some good quality brands out there, but I’m also going to share my favorite SUPER EASY recipe for Cashew Milk.
HERE’S WHERE IT CAN GO WRONG:
Inflammatory seed oils and other additives - Similar to protein powders, nut-milks are processed foods. In order to make them shelf-stable (even the refrigerated brands), and palatable, manufacturers add oils, emulsifiers, thickeners, and flavorings to their plant-based milks.
Bio-individuality - Does your body actually need plant-based milk? A healthy digestive system can tolerate cow’s milk just fine. If you can tolerate cow’s milk well, it is a nutrient-dense food that provides a lot of good protein and fat, when sourced from a reputable grass-fed farmer. If your digestive system does not tolerate milk well, it’s worth considering why that might be.
It’s worth noting that many people who have a mild intolerance to dairy, may feel fine when consuming a good-quality grass-fed milk, as opposed to conventional.
Starches - Are you on the oat milk train? Oats are great… when they are in their whole form. They are a nutritious grain that tastes sweet and nutty. But as processed as they are in oat milk, you might as well be drinking soda. Additionally, as we discussed in the gluten-free section, oats are in the grass family. If you are sensitive or allergic to wheat or gluten, it’s possible the grass family could all be included in that.
IF YOU THINK PLANT-BASED MILKS ARE THE RIGHT CHOICE FOR YOU:
Get assessed - If you don’t tolerate dairy well, it’s worth digging into the why behind it. It’s true that some humans lose the ability to produce lactase (the enzyme needed to break down dairy), but in many cases it may be a simple digestive issue that can be supported with foundational care.
Quality is important - There are good quality plant-based milks out there. Although I have no affiliation with these brands, MALK and Elmhurst are two of the cleaner brands I have seen, and they taste great!
THYROID TESTING
It’s weird to say that thyroid testing is “trendy”. But I have noticed it’s much more common for me to hear people outside of the nutrition or health world say, “I think I need to get my thyroid tested”.
Immediately red flags go up in my brain!
Here’s what I commonly see happen with my clients who receive standard thyroid testing:
Doc tests for TSH (Thyroid Stimulating hormone) and T4 (inactive form of thyroid hormone before it gets converted into its active form, T3). Sometimes they will also test T3.
Doc says “everything looks fine!”
Know why? Because TSH and T4 are the only two factors needed to diagnose hypothyroidism.
What’s wrong with that? Your thyroid will not show out-of-range lab results until your thyroid is already 90% damaged.
THIS IS WHERE OUR HEALTHCARE SYSTEM IS FAILING YOU.
And it PISSES ME OFF.
Let’s talk about what effective thyroid testing really looks like. If you want to dig into it deeper, I devoted an entire article just to the thyroid.
HERE’S WHERE IT CAN GO WRONG:
Thyroid hormone issues are not isolated to the thyroid gland - Briefly put, the thyroid produces hormones needed to make energy. When energy is needed, TSH is released by the pituitary gland, which tells a healthy thyroid gland to produce thyroxine (T4). T4 then gets converted into triiodothyronine (T3) within the thyroid gland, to be dispersed into different tissues as it’s needed. T4 can also be dispersed throughout the body tissues, and can convert to T3 by the cell itself (not in the thyroid gland).
Thyroid Hormone levels tested in the blood can include gland and cellular levels of thyroid hormones. If Thyroid Hormone levels are out-of-range, the doc’s first action is typically to put you on thyroid medication. BUT IT MAY NOT BE THE THYROID CAUSING THE PROBLEM.
Cellular stress - In the case of unaddressed underlying stressors, such as pathogenic infections (parasites, overgrown bacteria, candida), or unaddressed emotional trauma, your cells will activate what’s called a Cell Danger Response.
In Cell Danger Response, your immune system is summoned, but also your cells will stiffen their cell walls, making it harder for nutrients to get in and out of. Additionally, an enzyme called Deiodinase 3 is activated, which DE-ACTIVATES thyroid hormone at the cellular level. In some cases, turning it into Reverse T3 (rT3). This is an effort to preserve energy for the stressor being fought by the immune system.
IF YOU THINK THYROID TESTING IS THE RIGHT CHOICE FOR YOU:
Find a functional medicine or holistic practitioner (I CAN HELP!) to give you a proper evaluation. Many traditional GPs will only run the standard tests, which don’t provide enough information.
Advocate for your health - Ask for what you need. Full testing for thyroid is very complex, but you can start by asking for these tests with your thyroid testing:
TSH
free T4
free T3
rT3
ATPO
Vitamin D levels (1,25 OH)
C-Reactive Protein (will give a good indication if inflammation is a factor)
SEPARATE TEST: Cortisol diurnal (saliva) test
SHARE YOUR THOUGHTS
Did you find this post helpful? What’s your experience with these health trends?
Share your thoughts in the comments below!
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BLOG REFERENCES
Wu G. (2016). Dietary protein intake and human health. Food & function, 7(3), 1251–1265. https://doi.org/10.1039/c5fo01530h
Easy Nut Milk Recipe - Cashew Milk Recipe from a Nutritionist
Nut milks and other plant-based milks, like oat milk are all the rage right now. Eating vegan food diets in general have been hyped up by misinformation, and as a holistic nutritionist, I think we are missing a lot of important nutrients, and destroying our planet more, by consuming poor-quality animal protein substitutes.
But I also know animal proteins may not be the best option for some individuals, due to religious beliefs, inner conflict with killing of animals.
Making nut milk at home
Nut milks and other plant-based milks, like oat milk are all the rage right now. Eating vegan food diets in general have been hyped up by misinformation, and as a holistic nutritionist, I think we are missing a lot of important nutrients, and destroying our planet more, by consuming poor-quality animal protein substitutes.
But I also know animal proteins may not be the best option for some individuals, due to religious beliefs, inner conflict with killing of animals.
In these cases, it’s important to remember that many store-bought vegan milks are full of toxic seed oils, harmful emulsifiers, and starches, that poorly impact the health of your body and the environment. Yet they are marketed as being a healthier alternative to animal milk.
READ MORE ABOUT MY THOUGHTS ON CURRENT HEALTH TRENDS.
That’s why I want to share my favorite nut milk recipe for Cashew Milk! This recipe is easy, creamy, slightly sweet (cashews are sweet!), and best of all, contains no harmful additives.
This recipe was inspired by itdoesnttastelikechicken.com.
easy cashew milk recipe
INGREDIENTS
1 cup raw cashews
4 cups filtered water, room temperature, plus 1 cup for blending
1 teaspoon pure vanilla extract (optional)
pinch of sea salt
2 Tablespoons agave or high-quality maple syrup (optional - I think it’s perfectly sweet without)
OPTIONAL FLAVOR IDEAS: pinch of cayenne pepper, ground cinnamon, or fresh ground nutmeg.
INSTRUCTIONS
Soak the cashews: Place the raw cashews into a bowl or jar with the 4 cups filtered water. Leave at room temperature for 3-8 hours (or overnight).
Strain and blend: Strain the soaked cashews and add them to your blender with the remaining 1 cup filtered water, vanilla, sea salt, and sweeteners, if using. Add any other spices/flavorings you want to try, and blend until smooth!
Shake or stir before serving. Foams well for a latte, or great for drinking by itself!
did you make this recipe?
Tell me how it went in the comments below!
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