November 3, 2018

Vitamin D-3 for Seasonal Sickness


As we transition to less sunlight - both because there's les time during the day when the sun is out and because people spend more time indoors because of the weather - it becomes time to think about your vitamin D levels.
Sunlight increases the amount of Vitamin D-3 produced inside your body. Vitamin D-3 is actually a hormone that plays many vital roles in our bodies, especially in regulating our immune system.
Flu season follows the cycle of the sun around the world. Meaning anywhere in the world where sunlight is the least seasonally people are getting sick. Research has shown that lack of Vitamin D-3 is one of the big reasons for this.
Most people benefit greatly from taking 2,000 IU to 5,000 IU per day, but getting your levels tested is the only way to know exactly where your levels are at and what your supplementation amount should be!
Share this for anyone who suffers from seasonal sickness!

November 2, 2018

Grains Are Not Healthy

"...but I buy whole-grain bread."
Grains are not healthy, period.
1. They are inflammatory, they have a poor Omega 6 to Omega 3 fatty acid ratio. This ratio promotes inflammatory eicosanoid production which leads to disease.
2. They contain lectins which are a type of sugar protein called a glycoprotein, this can cause leaky gut syndrome and chronic irritation to the gut leading to auto-immune problems. Cooking doesn't deactivate lectins, which many people claim, the only way to break them down is to soak them and then pressure cook them.
3. They contain gluten. Most people think that gluten only causes digestive problems but it's involved in many other negative reactions in the body as well. It's reactions are simular to lectins. One example is that when it binds to cells inside the digestive tract it creates a substance called zonulin, this disrupts the tight junctions between the lining leading to leaky gut syndrome, which leads to auto immune reactions.
4. Grains are very acidic for their overall composition. Typically foods that have a high protein content are acidic because of the metabolic breakdown of protein which gets balanced out by fruits and vegetables, but grains are very low in protein comparatively which makes them one of the only foods with this makeup.
5. Calorie for calorie grains lack nutrient density. If you keep calories equal the same amount of broccoli has 36 grams of fiber and 2748 mg of potassium while whole grains have 4 grams of fiber and 144 mg of potassium, romaine lettuce has 39 grams of fiber and 4638 mg of potassium. Potassium is used because typically things that have potassium also have an excellent all around nutrient value.
6. They are loaded with carbohydrates and are broken down into sugar within seconds of eating them. Only a few pieces of bread or bowls of cereal is typically going to be more carbs than someone should be eating for a whole day. This leads to weight gain and dis regulation of insulin and glucose levels internally.
To you grain-free or grain-avoidant eaters - what do you substitute for grains?

October 28, 2018

Sleep Tips


Sleep is sleep is sleep.
There isn't anything else like it, and nothing can do what it does. Handfuls of vegetables can't replace the hours being missed every night, and an extra 20 minutes on the treadmill doesn't make up for being chronically sleep deprived.
"Yeah, but I do fine with five hours of sleep."
Try two weeks of at least 7 hours and see how you feel. "Doing fine" is usually just "becoming used to feeling terrible", and after a extended period of good sleep habits, people report improvement in most areas of life - from mental outlook to erased aches and pains to better productivity at work.
Some tips:
1. Go to bed by 10 PM
2. Sleep at least 7 hours per night
3. Take melatonin or Magnesium before bed if you have sleeping problems
4. Wear a sleep mask or use a sound machine
5. Do anything you can to reduce light an hour before sleep and in the bedroom - less screen time, blue light glasses and the "nighttime" function on your phone, blackout curtains, etc.

October 17, 2018

Pumpkin Pancake Recipe


'Tis the season for pumpkin everything! Pumpkin is great to eat this time of year, as it contains a lot of potassium which can help lower blood pressure and help reduce the risk of a stroke.

This recipe is a family favorite of ours and it is gluten-free. It makes 8 small pancakes. Serve with local maple syrup!


October 13, 2018

The Benefits of Supplementing

Question: Should I take supplements?
Answer: Part of the answer is in the word "supplements" itself. These products are designed to additional nutrition to a diet that is already focused on improving health.
You can't supplement your way out of terrible eating habits - that would be like throwing a band-aid on a giant cut. It will make you feel like you're doing something, but what you're doing isn't doing any good.
The other part of the answer is... it can help supplement your diet. The majority of patients I work with do not get sufficient nutrients from their food or enough sunshine on a daily basis, so supplements are an easy way to supplement your diet. Talking with a doctor is the best way to determine whether or not you should use supplements in addition to the food you eat.

September 29, 2018

5 Tips to Naturally Boost Your Child's Immune System

As the days get shorter and there is less sunshine, our immune systems typically can take a hit causing a "cold and flu season." 

Especially if you have kids in school, follow these tips to keep their immune systems strong. 


1. Wash hands regularly -- when you get home from an outing, before eating and after sneezing or coughing. Do not use an anti-bacterial soap. We like Dr. Bronner's, Honest Company or Method brand soaps. If you are on the go, find a safe hand sanitizer such as Honest Company's hand sanitizer (also available in a convenient spray, available at Kehres Health & Chiropractic, Target or Honest.com).
2. Use Xlear nose spray -- Dr. Elisa Song, MD says "one of the MOST preventive things you can do is to irrigate your and your children’s nasal passages with Xlear nasal spray at the end of every day, and after any potential exposure (work, school, playgroups, plane travel, etc.). This is a saline nasal spray with xylitol and grapefruit seed extract, both of which have antimicrobial properties. After exposure to a virus, the virus tries to invade and multiply in your nasal passages for at least 1-2 days before you develop any symptoms. Nasal irrigation can wash away viral particles before they have the opportunity to take hold, and thereby prevent many infections from happening in the first place!"
3. Take Vitamin D3 supplements -- as we get less sunshine in the fall and winter, it can deplete our immune system. There are many great kids' Vitamin D3 supplements on the market. Make sure they are GMP Certified (Good Manufacturing Process). Read more about the benefits of Vitamin D3 here.
4. Get plenty of sleep -- Sleep is when your body heals. Lack of sleep can cause inflammation, which can cause disease and illness. Do everything you can to reduce light in the bedroom (no tablets or tvs, use blackout curtains).


5. Decrease sugar, increase fruits and vegetables -- holidays, birthday parties, school snacks and more can sneak in more sugar to your child's diet than you would like. It's ok to have treats once in a while, but be sure they eat healthy food before these events and keep only healthy food at home. Veggie shakes are a great way for our kids to get extra fruits and vegetables. 


(These statements are of a general nature, consult your primary care doctor before using any product.)

September 27, 2018

McDonald's Removes Artificial Ingredients From Burgers


Every time you purchase something you are voting for that product. Companies watch these trends and make decisions based on what the consumer wants.
McDonald's knows that people want healthier food and this is a step in the right direction, a small step but it's still a step.
If everyone protested and said they would only eat pasture raised grass fed meat then McDonald's would carry exactly that.

September 9, 2018

Grains: The Real Truth

Grains are not healthy, period.
1. They are inflammatory, they have a poor Omega 6 to Omega 3 fatty acid ratio. This ratio promotes inflammatory eicosanoid production which leads to disease.
2. They contain lectins which are a type of sugar protein called a glycoprotein, this can cause leaky gut syndrome and chronic irritation to the gut leading to auto-immune problems. Cooking doesn't deactivate lectins, which many people claim, the only way to break them down is to soak them and then pressure cook them.
3. They contain gluten. Most people think that gluten only causes digestive problems but it's involved in many other negative reactions in the body as well. It's reactions are simular to lectins. One example is that when it binds to cells inside the digestive tract it creates a substance called zonulin, this disrupts the tight junctions between the lining leading to leaky gut syndrome, which leads to auto immune reactions.
4. Grains are very acidic for their overall composition. Typically foods that have a high protein content are acidic because of the metabolic breakdown of protein which gets balanced out by fruits and vegetables, but grains are very low in protein comparatively which makes them one of the only foods with this makeup.
5. Calorie for calorie grains lack nutrient density. If you keep calories equal the same amount of broccoli has 36 grams of fiber and 2748 mg of potassium while whole grains have 4 grams of fiber and 144 mg of potassium, romaine lettuce has 39 grams of fiber and 4638 mg of potassium. Potassium is used because typically things that have potassium also have an excellent all around nutrient value.
6. They are loaded with carbohydrates and are broken down into sugar within seconds of eating them. Only a few pieces of bread or bowls of cereal is typically going to be more carbs than someone should be eating for a whole day. This leads to weight gain and dis regulation of insulin and glucose levels internally.