Grains: Love ’em or Hate ’em

It doesn’t matter if you barely follow nutritional controversy or if you are on every scientific mailing list, everyone has an opinion on grains, their effects on our health and a study to prove that they’re right.  So rather than shove my opinion down your throat, I’ll give evidence to both sides and let you decide where you fall.

Pros:

  • Grains are full of several B vitamins which can be a little more difficult to consume else where.

  • Fiber is a very important part of our diet and grains can be an excellent source.

  • High in iron which is useful for red blood cell formation and oxygen carrying capacity.

  • High in folate which is essential for a healthy pregnancy.


Cons

  • Very individualistic and more based on sourcing and preparation of grains.

  • Contain gluten which can range from deadly in some individuals to negatively affecting daily health to no consequence.

    • To find out if you have a gluten intolerance, contact me directly for individualized help.

  • Many conventional methods of grain preparation strip the nutrients from the grain leaving just a high carbohydrate filler.

  • High grain intake has been directly linked to Type II Diabetes, obesity, and autoimmune diseases.

  • Maybe non-celiac individuals have reported side-effects to grain consumption such as brain fog, joint pain, and skin ailments.

  • Many issues digesting grains are not due to the person’s intolerance, but to the preparation and sourcing.  To find out how to prepare and buy the best grain, subscribe to Healthy Bum 101 .


Someone once told me “Things are rarely black and white, usually the truth lies in the grey”, and this is the case with grains.

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Intermittent Fasting and It’s Importance to a Successful Detox

While it’s no secret that eating nutrient dense, whole foods will ensure that your daily detox is at 100%, sometimes a little scheduled intermittent fasting is needed. 

Think of your detox organs as a strainer and the food you’re eating as the substance you’re wishing to sift through.  The higher quality the food, the easier it’ll go through the holes, but even the thinnest liquid can get backed up if being poured too quickly or too often.

This example is exactly like your digestive/detox pathways; if you are constantly bombarding your body with food, stress, pollutants, caffeine, or whatever your vice, eventually it will need to take a break to gather itself again or run into exhaustion.  This is where intermittent fasting comes into play.

Let’s be clear: this is NOT days of going without food.  We are talking hours here, unless you’re practiced and have built up the right metabolic strategies to go longer.

When you’re sleeping, you are essentially fasting for hopefully eight hours and then breaking the fast with the first thing you eat in the morning.

Intermittent Fasting is going longer than the eight hours and with activity rather than sleep.  Fast until noon perhaps and then have a light, nutrient dense salad to restart the digestive process.  Try to fit in some of these nutrients into your first meal: Micronutrients. Water is totally allowed during this time, even encouraged.

Many people take advantage of that time to get in a good work-out.  With your muscle cells depleted of glucose, it makes your body rely on metabolizing fat for energy which could be the first step to getting your insulin sensitivity under control.  

If you are hypoglycemic, diabetic, pregnant, or being to feel lightheaded during this, please consult with your doctor.  This should NOT happen as our bodies should be able to go for extended periods without food, the inability not to could be a sign of an underlying issue.  

 

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The Impact of Herbs On Detoxification

Herbs, plants with medicinal benefits, were medicine before medicine was westernized into a 333 billion dollar pharmaceutical industry.(1)  Yes, billion, like 333,000,000,000 in case you needed to see it written out.

With that being said, herbs might not keep you from bleeding out after a traumatic incident, but they could decrease your likelihood of needing daily pharmaceuticals due to chronic illness.  Ayurveda teaches that the fundamental cause of disease is due to the inability of body systems to detox properly.

So assuming we are not interested in taking money from our pockets to pay Big Pharma, why not lean on nature’s pharmaceuticals for a little support?


Dandelion Leaf:

* Powerful diuretic
* Stimulates liver and gallbladder to excrete bile.  Refresh your knowledge on detox pathways here.
* How to: infuse 4 to 10g dried leaves into boiling water up to 3 cups per day

 

Cleavers

* Lymphatic cleanser
* Highly indicated when the lymph glands are chronically congested
* Great for skin problems such as acne or eczema
* How to: juice the fresh herb and drink 5 to 15ml up to 3 times per day

 

Psyllium

* Facilitates the excretion of toxins
* The fiber found in the husks forms a gel-like substance trapping toxic compounds so they can be removed from the system

* How to: sprinkle powdered husk onto fruit or breakfast cereal daily.

 

Burdock Root 

* Known blood purifier.
* Gentle detoxifying effect on the body and stimulation of the body’s eliminatory channels, namely the lymphatic, digestive, and urinary systems. 
* Great for clearing dry, scaly skin and improving rheumatic joint conditions. 
* How to: Use the roots raw diced in a salad vegetable or cooked in stir-fries like carrots.

   

(1) Pharmaceutical Sales Annually

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7 Alternative Methods You Must Do To Properly Detox

While it’s no surprise that I believe nutrition is probably THE most important aspect and the first step of a healthy detox, I also believe that it must be properly paired with alternative techniques to optimize your pathways.  If you need a review, they’re listed here: Detox Pathways


 

While some of these methods will be new or foreign to you, they’ve all been used for hundreds of years by our ancestors.  Western culture has gotten sidetracked by the flash of modern medicine and we’ve forgotten how crucial they are and our health has suffered.

While I recommend ALL of these techniques, please don’t do them all at once.  Chances are your body isn’t ready and might have some pretty severe side-effects.

 

  1. Bouncing

    – As we know, lymphatic fluid has no pump or internal mechanism to flow which means that it can only be moved via movement of your body.  And while all movement is beneficial, ‘bouncing’ has been found to have the most impact. 

    – Jumping rope or jumping on a trampoline are two of the most common ways people can achieve the benefits of bouncing.  And ladies…no bra.  Movement of your girls stimulates the heavy concentration of lymph tissue in the breast to move.  For a refresher on that, check out this article: The Pit Falls of Deodorant 

     

  2. Dry Brushing

    – The skin is the LARGEST elimination organ in the body, so it’s reasonable to think that it plays a key role in detoxing.  When your skin becomes clogged by lotion, toxins, glitter?, it becomes unable to sweat properly which leads to breakouts or toxins hanging out under the skin causing even more damage.

    – The best brush for this is a natural bristled, wooden brush about the size of your hand with a handle so you can reach your back.  If you’re just starting, one with softer bristles might be more appropriate until your skin because used to this technique.  Starting with the soles of your feet, brush vigorously in a circular motion towards your heart while pressing as firmly as you can comfortably stand.

    – Brush body parts in this order: feet, legs, hands and arms, the back, abdomen, chest and neck, the face. 

     

  3. Enemas

    – Poop…it’s something we all do, but most of us not correctly.  Should be effortless, multiple times a day, and formed.  Which is where enemas come in to help your colon figure itself out and relearn how to poop.

    – How to: go see a professional, at least for your first time.  It’s kind of a sensitive area to go plunging (sorry) into without experience on what is normal and what is abnormal.

    – Please have a probiotic regime in place to replace all of the beneficial gut bacteria once they are washed out.  Enemas are non-selective over which bacteria they effect. 

     

  4. Hydrotherapy

    -The purpose is to enhance circulation, detoxification, stimulate the immune system, give your skin a healthier glow.

    – In The Healthy Bum newsletter we discussed this technique earlier in the month.  To sign up and receive this how-to, click the link, enter your e-mail, and get the goods. Healthy Bum Newsletter 

     

  5. Manual Massage

    – Massage therapy can turn the sludge-like, toxic garbage around your cells into a more liquid state allowing the trapped “garbage” to move freely into the blood stream with other trapped fluid. This natural loss of water and garbage from around cells brings them closer together and nearer to their blood supply of nutrients and hormonal control.  In other words, a loss of water retention and bloating. The result: your cells work more harmoniously and more productively… and you look and feel great!
     

  6. Sauna

    – Like we discussed with Dry Brushing, your skin is vital to the detoxification pathways and if the pores are not open and functional then issues begin to arise.   Saunas promote blood flow to the surface, increase metabolism, AND encourage sweating (duh).

    – While dry saunas are perferred since they’ll draw out moisture, a steam room will do also.  You can even turn your bathroom into one.  Just put a towel under the door and let the scalding water run, sit outside the shower or tub, and let you body do it’s thing.  Bonus points for adding herbs or essential oils into the water such as peppermint or oregano.

     

  7. Oil Therapy

    – Swishing coconut oil around in your mouth for 20 minutes a day is not only beneficial for detoxing, but since coconut oil has antimicrobial properties, it can also do wonders for your smile and gum health.

    – The key to this is DO NOT SWALLOW!  You just spent 20 minutes drawing all the nasty stuff from your mouth and blood stream, so please spit into the sink rather than swallow it into your gastrointestinal tract.

    – Bonus points: immediately after, brush your gums, teeth, and tongue with warm salt/soda water (1 cup water to 1⁄2 teaspoon salt and 1⁄2 teaspoon soda) or with food-grade hydrogen peroxide diluted in water. Then, gargle and spit with the remaining salt/soda water.

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Micronutrients: Why They Matter & What You’re Missing

We know about the three macronutrients: protein, carbs, and fats, however many people follow their ‘macro plan’ and still feel like crap, are sluggish in their daily lives, and lack that healthy glow.  Because they have limited their diet to foods that fit neatly into their macros, they’re not accounting for vital micronutrients.  Without these small elements, true health can not be obtained and what is achieving your ‘goal weight’ if you’re miserable and don’t have the energy to enjoy your body?

Here are the two of the most underrated nutrients and how they can benefit you.


Vitamins

What they do:

– support tissue growth, digestion, elimination, and immune function
– prevent deficiency related disorders
– act as coenzymes in metabolic processes

The Best Dietary Sources:
– organic fruits and vegetables
– raw & cultured foods
– pasture raised meat, poultry, and eggs
– wild caught seafood

Tip: Try obtaining your vitamins from whole food sources.  Why?  Because most vitamins need co-factors and enzymes to be properly absorbed and utilized and most multivitamins do not come with those cofactors.  If the vitamins are not absorbed, they are excreted from the body which means most of your money will end up in the toilet.

Minerals

What they do:
– Tightly regulate pH
– Facilitate the transfer of nutrients across cell membranes
– Maintain proper nerve conduction
– Regulate tissue growth
– Provide structural and functional support

Best Dietary Sources:
– Mineral-rich bone broth
– Unrefined sea salt
– Vegetables
– Mineral-rich water 

Tip: Your body can not make minerals which means they must be obtained from food sources.  If your body requires a certain mineral to perform a process and it is unable to obtain the mineral from food due to a poor diet, it will steal it from other reservoirs which can lead to dysfunction and disease (ex. osteoporosis due to low phosphorus).


 

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5 Signs You Need To Detox

Detox…you’ll rarely hear a Western doctor say it.  They might give you other reasons why you’re having difficulties achieving your goals.  They might even order expensive lab tests or recommend pharmaceuticals, but what if the answer isn’t so drastic?  Here are 5 signs you need to detox before looking for more in-depth answers.

  • You’re having trouble losing weight.
    While detoxing should NOT be used to lose weight, it can be used to give the body support in revitalizing systems that make weight loss possible.  Example: your liver, a key organ in blood sugar balance, could be under such a toxic load that it is unable to fulfill it’s responsibilities with blood sugar regulation.  By detoxing, you could alleviate stress and allow the liver to do it’s job adequately.

  • You’re constantly getting sick.
    If your body is constantly in a stressed state dealing with toxins, it does not have the energy nor the resources to fight off low-grade colds or viruses.  Your body is an amazing machine and should be able to detox, fight foreign invaders, exercise, and do other daily activities without breaking down.  If one of those stressors begins to get out of balance, the other’s must lighten up in order not exhaust your body.  In most cases we are unable to stop our daily activities and responsibilities, we continue to push our bodies with working out, AND we continue to bombard our system with toxins, which leaves our immune system to take the brunt of the abuse which leads to vulnerability and sicknesses that we should have been able to fight.

  • You’re fatigued 24/7.
    This one ties into the paragraph above.  Chronic fatigue is a sign that the energy systems aren’t able to function at 100%.

  • You’re muscles and joints ache.
    Toxins can cause systemic inflammation which can manifest itself within the tissue of our muscles and joints.

  • You’re skin is dull, broken-out, or have psoriasis.
    Systemic inflammation can also manifest itself within your integumentary system (skin).  You’re skin is also one of the organs vital for keeping a clean, efficient body.  If you need to review the others: Detox 101.  Also, breaking out can be your body’s way of pushing toxins to the surface to be excreted.

 

Always remember, visible symptoms and pain are usually one of the last things to appear.  Damage beneath the surface is happening long before you see the effects.  This means that the reverse is also true.  Visible symptoms and pain are the first to alleviate, however more healing could be needed to truly find wellness.

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The Pit Falls of Deodorant

**Please excuse the pun in the title, I couldn’t help it.**

On Monday we reviewed the primary organs of (Detox 101) but today we are going to focus on the lymphatic and the skin.
For the majority of us, the sweatiest part of our body are our armpits and since they have focalized apocrine glands (the ones that produce the smell), armpits are also the stinkiest, so we try to mask the smell with deodorant.  While masking the smell isn’t harmful, the chemicals in most commercial deodorants are.  Why?  Because once absorb they go directly into the lymphatic glands in the armpits and then are moved into the nearest tissue: the breast.

Lets review the top three highest selling women’s deodorant and their ingredients, shall we?


#1 – Secret Clinical Strength – Aluminum Zirconium Trichlorohydrex Gly 20% (Anhydrous), Cyclopentasiloxane, Dimethicone, Petrolatum, Cyclodextrin, Synthetic Wax, Tribehenin, Fragrance, Paraffin, PPG-14 Butyl Ether.

#2 – Dove – Aluminum Zirconium Tetrachlorohydrex Gly (15.2%), Cyclopentasiloxane, Stearyl Alcohol, Isopropyl Palmitate, PPG-14 Butyl Ether, Talc, Mineral Oil, Hydrogenated Castor Oil, C12-15 Alkyl Benzoate, Dimethicone, Fragrance (Parfum), PEG-8, BHT

#3 – Suave – Aluminum Chlorohydrate 20%, Cyclopentasiloxane, Isopropyl Palmitate, Stearyl Alcohol, Mineral Oil, Talc, Hydrogenated Castor Oil, Fragrance (Parfum), Steareth-100, Bht.


While we are being scientist for our health, let’s look up the health warnings for Aluminum Zirconium and Aluminum Chlorohydrate.

“Clinical studies showing a disproportionately high incidence of breast cancer in the upper outer quadrant of the breast together with reports of genomic instability in outer quadrants of the breast provide supporting evidence for a role for locally applied cosmetic chemicals in the development of breast cancer. Aluminum is known to have a genotoxic profile, capable of causing both DNA alterations and epigenetic effects, and this would be consistent with a potential role in breast cancer if such effects occurred in breast cells.”

Breaking that down: due to the increased cancer rates in the upper quadrants of the breast, scientist have concluded that aluminum’s ability to cause DNA changes has increased the risk of breast cancer in men and women.

Not only is cancer a risk, but aluminum has also been linked to Alzheimer’s, kidney failure, liver failure, nerve damage, and osteomalacia (breaking down of bones).

Ya’ll! This shit is bad!

Other ingredients found in most deodorants that are carcinogens (cancer causing): parabens, silica, triclosan, talc, and steareth-#.  I took the liberty of bolding all the cancer-causing ingredients in the three deodorants.

But we are not doomed between rubbing cancer on our armpits daily or losing friends due to stench. 

Thankfully, we have better options.

My favorite: Schmidt’s Natural Deodorant
Ingredients: Maranta arundinacea (arrowroot) powder, Cocos Nucifera (coconut) Oil, Euphorbia Cerifera (candelilla) Wax, Butyrospermum parkii (shea butter), Sodium bicarbonate (baking soda), Caprylic/Capric Triglyceride (fractionated coconut oil), Simmondsia Chinensis (Jojoba) Seed Oil, Tocopherol (vitamin E).

Other top sellers:
Soapwalla Deodorant 
Pachy Natural Deodorant

Also, take some days to let those babies breathe!  Spending the day at home? Go without deodorant so that the glands and pores can really clean themselves out.

I hope this article enlightened you on the dangers of something that we’ve been told to use since puberty.  Take control of your health and make the switch today.

Jess♥

Sources:
Darbre PD. Aluminium, antiperspirants and breast cancer. J Inorg Biochem. 2005 Sep;99(9):1912-9. PubMed PMID: 16045991.

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Apple Cider Vinegar Benefits & Recipe

It is no secret that apple cider vinegar, ACV for those in the know, is good for you!  The secret is that it doesn’t have to taste like rotten, liquid fire.  It can ACTUALLY be enjoyable.

Before I convince your taste buds that ACV is yummy, let me first convince your brain why you should make it a part of your daily routine.

Benefits:

  • ACV has been found to increase insulin sensitivity.  What’s that mean?  That your body does not need to make or bombard your cells with as much insulin to signal them to take up glucose. GOOD THING!  Insulin resistance is the first step towards diabetes.

  • It can also help relieve symptoms of heartburn.  Heartburn is due to your body not producing enough stomach acid, therefore food just sits in your stomach fermenting while waiting to be digested.  Gross!! The acidity of the ACV helps digest the food and get it moving through your digestion tract faster.

  • ACV can reduce your risk of heart disease by lowering your serum cholesterol (different from dietary cholesterol) and lowering your triglycerides.  Win!

  • I recommend getting the ACV with ‘the mother’ included!  The mother is little strains of fermented bacteria that has not been filtered out.  So basically you’re getting a probiotic shot with your detox drink and we all know how important gut health is to a proper detox.

This is the brand I use. It’s from HEB Organics line and has The Mother in it.

This recipe included is PERFECT for helping detox.  The ingredients are as follows: lemon juice (helps cleanse the urinary tract and fires up the digestive tract), water (hydration), honey (natural boost for your energy and immunity) , ACV (see above), and thyme (natural diuretic and full of Vitamin C).

ACV Detox Drink

This perfect blend of ingredients will boost your daily detox and get your digestive system firing.

Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4 servings
Calories 58 kcal
Author Jess Foulds

Ingredients

  • .5 cup lemon juice
  • 1.5 cup water
  • 3 tbsp apple cider vinegar with the mother
  • 3 tbsp wild honey
  • 6 springs fresh thyme

Instructions

  1. In a medium saucepan, add 1 and 1/2 cup of water, lemon juice, apple cider vinegar, and honey over medium-high heat.

  2. Bring to a rolling boil, stirring constantly, and turn off heat. Add herbs and let steep for about 3 minutes.

  3. Strain.

  4. Pour into separate glass jars and refrigerate until ready to enjoy!

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Detox 101

It’s January 1st! It’s a Monday!  IT’S A SIGN!

YOU CAN CHANGE YOUR LIFE TODAY! 

I’m not quite sure about you, but I abused my body a little too much during the holidays.  Dairy was eaten, sugar was basically drank, and no food was off limits.  It was glorious.

Now it’s time to straighten up and respect my body.  Before doing any real work, I want to kick off with a detox to get myself back to square one because currently, I’m 20 yards behind the starting line.

So lets start by reviewing HOW detox works so that we can utilize it efficiently.


#1
A toxin is basically any substance that creates irritating and/or harmful effects in the body.  This can be from external sources (pollution) or internal (hormones).  Any substance can be toxic within the body depending on the circumstances.

#2
Detox is a parasympathetic process.  What does that mean?  It means that when you are stressed out and frazzled, detox is the last thing on your body’s to-do list.  This is a large reason why most detoxing happens when you’re sleeping.  And if you don’t sleep much or well, then you aren’t detoxing much or well either.
So, before you spend money on fancy bath bombs or instagram detox teas, start by taking ten deep, calming breaths before each meal and through-out the day.  My watch reminds me hourly to take a minute of diaphragmatic breathing in order to bring myself back to center.

#3
The main organs for detox are: cardiovascular, digestive, skin, lymphatic, urinary, and respiratory.
– Digestive: The main role of this organ is to keep toxins from entering the bloodstream and by taking advantage of the beneficial bacteria in the gut.  The liver filters the blood as it is pushed through and neutralizes toxins.  The gallbladder also neutralizes toxins and then puts it into bile to be excreted via feces or urine.
– Cardiovascular: This is the freeway for the immune system, pushes toxins through the liver, and is EXTREMELY sensitive to toxins.  If the blood is compromised, it is super difficult to keep the rest of the body in balance.
– Lymphatic: While the cardiovascular system moves blood quickly, about five liters per minute, the lymphatic system moves about three liters per DAY of lymph.  This is because unlike the cardiovascular system, there aren’t any mechanism to propel the lymph, which is why we need to assist it through movement, exercise, and other techniques such as dry brushing and massage.  More later on these styles.
– Urinary:  As blood is filtered through the liver and gallbladder, toxins make their way to the kidneys to be excreted via urine.
– Skin:  This organ has been called the Second Kidneys.  Sweating is super beneficial for removing toxins from the blood stream.
-Respiratory:  This system’s main function is to keep the pH of the blood normal by removing carbon dioxide.


 

Now that we know the basis of detoxing, we understand that it is not just something we can ‘do’ for a week with fancy juices.  The systems that I just listed have to be functioning properly or else we can make the situation 10x worse by starting a rigorous detox regime.

Follow along with me on this blog to get more tips on detoxing and different methods to accomplish this.

 
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2018 Sneak Peak!

So 2018 is right around the corner AND it starts on a Monday AND it’s the year of YOU.

This is the year that YOU take control of your health and figure out how to find your optimal wellness and enjoy the health YOU were meant to have!

Along the way, I will be providing information on a variety of topics.  Every four weeks will have a different theme and I promise you, no matter what your goals or concerns, you will find some tips and tricks that will be beneficial and help you on your journey to finding the vitality and health you’ve been searching for.


Weeks 1 – 4 will be focusing on Detoxing.  It’s time to put the holidays behind us and break any sugar addictions we may have picked up.  This is the perfect month to clean house.

Weeks 5 – 8: Diet! We will be looking into some of the corner stones of a healthy diet and what qualities we should be looking for.

Weeks 9 – 12: Digestion!  They said that the gut is the second brain which is why when tackling health, your digestive system could be the key!

Weeks 13 – 16: Your immune system is crucial to health, many of us have underlying immune issues that we know nothing about.

Weeks 17 – 20: Blood Sugar is beyond underrated.  The myth is that unless you’ve been diagnosed with diabetes, you’re fine!  Well, let’s just debunk that baby right now!

Weeks 21 – 24: Heading into summer we will dive into your adrenals and why you should be taking your vacation time to really give them some TLC.

Weeks 25 – 28: Fatty Acids and why you shouldn’t trim the fat off of your 4th of July bar-b-que.

Weeks 29 – 32: Hello Hormones!  We will be diving into these sneaky, little guys and figuring out how to make them work for you, instead of against you!

Weeks 33 – 36: Hydration! Hydration! Hydration!

Weeks 37 – 40: Vitamins and how to make sure you are getting enough without relying on your daily multi!

Weeks 41 – 44: Minerals are notoriously overlooked but could solve everything!

Weeks 45 – 48: Prepping for the Holidays and how to make sure the last year of work doesn’t go to waste!

Weeks 49 – 52:  Athletic performance and getting that edge!


I’m so excited to dive into 2018 and really dig into health, wellness, and find some change.

What are YOU going to do for yourself in the New Year?

 

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