I recently chatted with Amber Richard Bauer, DPT, of PT Mindfully, about the interplay between food, the gut, and chronic pain. You can find Amber at http://www.ptmindfully.com
I get asked a lot about bars — the kind you eat, not where you drink.
Mostly, I’m not a fan. The vast majority of bars are high in sugar, low in nutrition. And they replace an opportunity to eat some real food. That said, I understand sometimes they’re the only thing you may have time to scarf. (Which is also a problem, to be discussed another time!)
I have this one day, every two weeks, where my schedule doesn’t allow for lunch. So as I jump in the car, I grab an OHi bar. I really like these bars because they are chock-full of healthy fats from nuts and coconut, they are almost totally organic (a few of the nuts they use aren’t, mostly because that would make them cost-prohibitive), and the small amount of sweetener they use is low glycemic coconut nectar. Low glycemic means it doesn’t cause quick blood sugar swings, so it’s tolerated much better than simple forms of sugar or even honey or maple syrup. All those healthy fats mean lots of long-burning energy; I find these bars keep me satisfied for a few hours, which I’ve never found with any other bar. They’re also completely delicious!
OHi bars are cold-pressed, and are meant to be stored cold–so they’re not a great option to throw in your bag for hours. But if you’re looking for a good quick snack bar to give you some actual energy (as opposed to just crashing you quickly, like a Kind bar will), you might give them a try.
They sent me this 20% off code to share with you. I love all the flavors, so I always get the Variety box. If you try them, let me know what you think! http://ohisuperfoodbar.refr.cc/ellenl
If you’ve been toying with the idea of doing some lab testing, or need to re-check some previous labs, this is a great time to do it. Some of the labs I work with are offering nice discounts for a limited time only, which I am happy to pass on to my clients.
Food sensitivity tests are $199 through May 15 (down from $350, a HUGE savings). This is a blood test that checks 170 foods and chemicals.
Salivary hormone testing (adrenals, male hormones, menopausal hormones, cycling female hormones) is 20% off through June 15.
Contact me to learn more.
I’ve resisted posting about COVID-19, figuring everyone is being *inundated* with info at this point. But I decided to share what I’m doing, in case it is helpful.
The basic epidemiology here is critical. The key thing is slowing the spread, or as the CDC calls it, flattening the curve of new infections. It’s not about your health (unless you’re over 60 or have a disease state that puts you at risk), it’s about the health of those who cannot fight this off if exposed. If you have the ability to stay away from people, you should. Limiting exposure and slowing the burden on hospitals is critical in the next few weeks. Anything you can avoid doing, any trips you can avoid making outside the house, you should. This isn’t the time to go to a movie.
The most nutrient-dense foods are those rich in minerals and fat soluble vitamins. There is some evidence that viruses like this one have greater effect on those with low vitamin A and D stores.
* Foods rich in fat soluble vitamins specifically (A, D, E, K) – eggs, fatty fish including salmon and sardines.
*Pastured organic eggs, rich in protein and healthy fats.
*Bone broth and soups.
*Fermented foods- raw sauerkraut, kimchi, fermented vegetables. You will find these in the refrigerated section only- the canned stuff has no living enzymes due to heat.
* Collagen powders can boost gut health and therefore immunity.
* Juicing – fresh pressed vegetable juices- carrots, beets, celery, with ginger and turmeric and greens.
* Vegetable, fruit/berry smoothies – adding in the collagen powder or a high quality protein powder can be good.
* Grass fed beef, pastured chickens, and organic organ meats (if you’re willing) are VERY high in fat soluble vitamins.
* And most importantly LOTS of leafy green vegetables.
No chips, ice cream, soda, energy drinks, sugar, muffins, refined carbs or processed foods. All of these reduce your immune response. Avoid exposure to other people by cooking at home.
Some of these I regularly take anyway for immune boosting and chronic viral suppression:
* MegaSpore probiotic
* Digestive enzymes as I eat to help digest/absorb nutrients from food.
*ADK: 1 capsule has 5000 iu of A and 5000 of D, plus K2
* Ultimate Antiox: A wide spectrum antioxidant that includes so many immune support herbs and vitamins
*Vitamin C: I take 2000 mg daily, and have been increasing to 5000 these days
*Selenium: 200 mcg daily
*SBI Protect: gut healing and mucosal immune support
*Zinc: 30 mg daily
And lots of water, particularly warm drinks that are more easily absorbed. Hydration is key for good health, good immune function and moving everything through the body, including toxins. It also keeps your mucus membranes moist, which is critical in fighting viruses.
If you have questions about how to support yourself, please reach out. The healthier we stay, the faster this all goes away and life as we know it can resume.
(Thanks to my colleague Jody Summers for initially sharing many of these thoughts. )
The new year (or new decade!) always seems like a great time to make grand sweeping resolutions for change. We always think, This is the year I’ll finally make it happen! And more often than not, those resolutions are quickly forgotten, and we fall back into the same patterns we’ve always followed.
As we move into 2020, I encourage you to spend some time thinking about what might be blocking you from success with your health goals. Is it a diagnosis that’s been made to sound hopeless? Is it a lack of time to take care of yourself? A lack of knowledge about what’s really good for you, individually?
Together, we can work our way through these things. We can strategize, dig deeper, and find ways to help you be the healthier, happier you you’re dreaming of. If you’re feeling stuck, I encourage you to reach out in the new year, and let’s chat.
As we wrap up 2019, I encourage you to start your health journey by spending some time taking care of YOU. You’ve likely spent the holiday season so far focused on meeting others’ needs. Remember, if you burn out, you’re no good to anybody. You have to be #1, always.
New for 2020!
Look for some exciting new developments in the new year. I’ll be moving my practice to an online records system, which means one easy-to-use centralized site where you can keep track of all your visit notes and records of work we’ve done together, and with simple online messaging–no more digging to find old email convos (or texts)! For those of you who have done and loved my RESTART class in the past, look for an announcement of a new group purification program in the Spring. I’ll also be moving these newsletters to a quarterly schedule.
Wishing you a joyous, prosperous, and HEALTHY new year!
It’s just unreal, isn’t it? We’re about 6 weeks away from the end of this DECADE! Seems like only yesterday we were trying to figure out how to pronounce the “oughts”, and now we’re heading into the 20s. As you start planning your end of year activities and holiday arrangements, I wanted to share a couple of (hopefully) useful things.
Stock up on Supplements
Do you have a Health Savings Account (HSA) or Flexible Spending Account (FSA) debit card? If so, now is a great time to stock up on your supplements, before the benefits run out and your unused funds revert to your employer at the end of the year. Fullscript, my online dispensary, accepts both types of cards as payment. (While Fullscript is registered to accept HSA/FSA, please check with your plan provider to ensure that your supplements are included in your individual plan coverage.)
Thanksgiving Pie Pledge: One Slice Only!
As a fun way to try to remind ourselves of the importance of staying balanced through the holidays, each year I host a Pie Pledge! Basically, we pledge that we will eat one normal-sized slice–or slivers of different pies, adding up to one slice–of Thanksgiving pie. (Aim for 1/12 of the pie = 1 slice). It’s a Facebook event, so we can post photos of our pie plates to support and encourage each other! RSVP to the event to sign the pledge! https://www.facebook.com/events/593475084727790/
(And no, this doesn’t mean you can eat unlimited mashed potatoes!) EXTRA CREDIT if your pie is gluten free!!!!
Wishing you a lovely and joy-filled Thanksgiving, however you celebrate!
I’m happy to share the news that as of August 2019, I am Board Certified in Holistic Nutrition®!
So, what’s that mean?
According to the Holistic Nutrition Credentialing Board, this means I have
earned professional recognition and validation of my knowledge and experience within the realm of holistic nutrition, and have met the educational and ethical standards required by a professional credentialing body. To earn such important designation, I had to document and demonstrate an exceptional level of knowledge and understanding of holistic nutrition, as well as how to apply it in a credible and responsible manner to help others. The process involved documenting over 500 hours of client contact time, and sitting for a rigorous exam, among other things. Very few BCHN® certifications have been awarded to date, so I’m thrilled to be among the vanguard.
What is holistic nutrition, you ask?
“The philosophy of holistic nutrition is that one’s health is an expression of the complex interplay between the physical and chemical, mental and emotional, as well as spiritual and environmental aspects of one’s life and being. As such, professionals who are trained in holistic nutrition approach health and healing from a whole person perspective. Using education as a primary tool, holistic nutrition professionals emphasize the building
of health and disease risk-reduction by approaching each person as a unique individual. This requires fully engaging the individual in his/her health recovery process and honoring his/her innate wisdom by working in an empowering and cooperative manner to chart a course to optimal health.” (Holistic Nutrition Credentialing Board)
The services offered by those Board Certified in Holistic Nutrition® are grounded in the following principles:
- Biochemical individuality (everyone is unique and has unique nutritional needs)
- Whole, naturally grown foods are the best source for optimal nutrition
- No miracle nutrients that will cure all ills
- Dietary supplementation as health-promoting when used in the appropriate form, dose, and frequency, and is not a substitute for a good diet
- Nutritional well-being coming from the balance between a person’s health-promoting diet and lifestyle habits, and the nutritionally negating environmental and lifestyle influences
Does this mean anything new or different for my clients? Nope. I’ll still continue to provide the same individualized, holistic care I always have. Now I just have a credentialing board at my back, recognizing the work I do and the lives I’m able to impact. Feels kinda nice. 🙂
Judging by how few faces I’m seeing at the gym these days, it appears lots of people are letting their workout regimens slide lately. I get it: we’re in the heart of summer, there are vacations to take and BBQs to plan and watermelons to eat, and working out is just likely not at the top of your to-do list.
I probably don’t need to list for you all the benefits of regular exercise–ok, maybe just a few reminders: healthier bones, better sleep, boosted metabolism that burns more calories at rest, better mental health, stress relief, a healthier heart, better sex…). On top of all those, exercise is also critically important for maintaining blood sugar regulation. In particular, if you tend towards high blood sugar (perhaps having heard the words “pre-diabetic” coming your way), exercise has the ability to get desensitized insulin receptors working again, thereby lowering blood sugar.
Finding time to exercise is of course the number one barrier I hear mentioned, as I work with clients. The great news is, studies are showing over and over that short bursts of high intensity workouts—known as HIIT, or high intensity interval training—are among the most effective types of exercise for lowering blood sugar and losing weight.
In a new study published in the British Journal of Sports Medicine , researchers compared HIIT—a style of exercise that includes short bursts of high-cardio exercises like sprints and burpees with intermittent recovery periods—to more steady-state moderate workout approaches. While they found both exercises reduced overall weight and percentage of body fat in participants, those who participated in HIIT workouts lost 28.5 % more weight.
HIIT workouts are convenient both because no gym or equipment is needed, and because you can do them when you have just a few minutes to spare. I’m a big fan of the “7 Minute Workout: Fitness App” (and there are other similar ones available), and I also like this great HIIT workout idea. Once you find some favorite exercises, you can easily create your own routines. Just aim for 20-30 second bursts of intense activity, followed by twice that–40-60 seconds–of rest. Work up to repeating 8 – 10 times, and go on with your day!
Give it a try and let me know what you think!