tag:blogger.com,1999:blog-70307559077867461372024-03-13T18:33:47.482-05:00Inspired By NutritionGail Michalski, BA RHN CGPhttp://www.blogger.com/profile/15643669204724132433noreply@blogger.comBlogger33125tag:blogger.com,1999:blog-7030755907786746137.post-14542080543453248922015-11-02T16:38:00.000-06:002015-11-02T16:42:47.267-06:00Published!I was recently published in the Walmart/Sam's Club magazine, Healthy Living Made Simple! Here's the link in case you'd like to read the article (September/October 2015):<br />
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<a href="http://healthylivingmadesimple.com/ease-into-the-juice/" target="_blank">http://healthylivingmadesimple.com/ease-into-the-juice/</a><br />
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Have a blessed and wonderful day!</span><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike>Gail Michalski, BA RHN CGPhttp://www.blogger.com/profile/15643669204724132433noreply@blogger.com0tag:blogger.com,1999:blog-7030755907786746137.post-41933795811198087422015-10-28T09:13:00.004-05:002015-10-28T09:17:00.079-05:00Change: the act, process, or result of making different.As I sit here on a rainy, windy day I thought I would take a few minutes to write a new post. My journey into nutrition has taken many twists and turns and I have found myself growing each year both in "book" knowledge and, most importantly, in "life" knowledge. Holistic nutrition is so much more than eating healthy. Instead, it concentrates on the individual with all of their weaknesses and flaws. I have learned that while each person has strengths in their constitution, there are also weaknesses in each and every client that I have come across. This weakness, or weaknesses in some people, can alter one's health and can affect other areas in the body. This weakness cannot always be "cured" but can often be helped.<br />
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After I became accredited as a GAPS Practitioner I found my practice growing by leaps and bounds. Many of my clients are children with autism and all of these children with autism are boys. Boys..... this leads me to other theories but I won't get into those here (maybe a future blog!). Through this I have realized a few things: the parents of autistic children are AMAZING. Truly AMAZING. The love that they pour out and what they will do to help their child is simply mind blowing. I often think of these parents, especially the moms (and many of them are single moms), and just think WOW. The things they go through, their dedication and the work they will do for their precious child is such a GIFT. <br />
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My true passion and love is working with these beautiful people: autistic children, children with learning disabilities, children with ADHD/ADD and with both children and adults suffering with mental illness of any sort. Because of this, I have made the decision to dedicate my practice to working with these individuals only. While I love working with all of my clients, I feel that the areas I mentioned are the ones that I would like to concentrate on for all future clients. This is my love!<br />
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Please contact me with any questions or if you would like more information! Have a blessed and wonderful day!<br />
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Gail<br />
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<br />Gail Michalski, BA RHN CGPhttp://www.blogger.com/profile/15643669204724132433noreply@blogger.com0tag:blogger.com,1999:blog-7030755907786746137.post-50390017454354313102015-03-18T10:58:00.000-05:002015-03-18T18:47:21.991-05:00Beating Acne NaturallyI found a great little homemade recipe that I've been using on my oldest son. Now that he's been in his teenage years for a while now, the dreaded acne appears every so often. So he's been my guinea pig. I don't think he minds being my tester for this as this recipe works quite well and it doesn't involve a lot of effort on his part (smile).<br />
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Teenagers get acne. Not every teenager experiences this but many do and various factors come into play regarding why they get it. Hormones are the biggest one but also diet, environmental factors and gut flora can play roles. Now when adults experience acne this is another story: hormones can still play a key role but gut flora and liver imbalances are the biggest culprits. This is all one continuous cycle because what we eat, our lifestyle choices and stressors all affect our gut flora and liver and this in turn affects our hormones.<br />
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Changing your diet to include good quality fats (REAL butter, pastured eggs, avocados, raw nuts and seeds, fatty fish like salmon), probiotic foods (yogurt, fermented vegetables, kombucha, beet kvass, kefir, fermented cod liver oil), water, lots of fruits and veggies (fruits and veggies are detoxifying) and taking out sugars, processed foods and vegetable oils can go a long way to making your skin healthy and acne free. <br />
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So as you change your diet you can also use this easy to make recipe for any blemishes that do appear. You actually may notice an INCREASE in acne and other blemishes when you begin to make changes to your health - these are normal reactions and can be a positive sign that your body is beginning to recognize these changes. In time this should improve.<br />
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In the meantime.... <br />
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<strong><em>Tea Tree and Lavender Acne Remover</em></strong></div>
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<em><strong>1 ounce jojoba oil</strong></em></div>
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<em><strong>10 drops tea tree essential oil</strong></em></div>
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<em><strong>10 drops lavender essential oil</strong></em></div>
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<em><strong>5 drops rosemary essential oil</strong></em></div>
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<em><strong>3 drops lemon essential oil</strong></em></div>
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<li><div style="text-align: left;">
<em><strong>Fill a small bottle (1 oz. works well) with the jojoba oil</strong></em></div>
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<em><strong>Add essential oils, cover and shake well</strong></em></div>
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<li><div style="text-align: left;">
<em><strong>Apply as needed to acne (be very careful around the eye area; like any essential oil, you don't want to get this in the eyes).</strong></em></div>
</li>
</ol>
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There are various manufacturers and distributors for essential oils. Make sure you're getting them from a good quality source. I love Mountain Rose Herbs (<a href="http://www.mountainroseherbs.com/">http://www.mountainroseherbs.com</a>). They have wonderful products and also sell the amber glass bottles with reducers that are great for dispensing essential oils. Young Living Oils are also another great source of good quality oils. Because I have included the carrier oil, jojoba oil, in the recipe this makes the mixture a bit thicker. So keep that in mind as the oil is a bit slower when dispensing. <strong>Enjoy!!</strong></div>
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<img src="http://nakiaya.com/wp-content/uploads/2015/01/lavender-oil.jpg" height="200" width="200" /></div>
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Gail Michalski, BA RHN CGPhttp://www.blogger.com/profile/15643669204724132433noreply@blogger.com0tag:blogger.com,1999:blog-7030755907786746137.post-49173026512959113452015-02-23T11:58:00.000-06:002015-02-23T11:58:48.031-06:00Natural Deodorant - That Works!Take a look at your deodorant and see if any of these are listed: aluminum, parabens, propylene glycol, phthalates or triclosan. Chances are at least one of these is in there as they are all common ingredients in today's deodorants and antiperspirants. Aluminum is a metal and is often used in antiperspirants to help block the sweat from escaping pores. It has also been linked to breast cancer in women. I don't want to scare you but <strong>ANYTHING</strong> that we put on our skin (our body's largest organ) <strong>WILL</strong> be absorbed by our body. Parabens scare me - not only are they contained in an alarming amount of our body care products and makeup but the absorption of them can and will disrupt our delicate hormonal balance. This can lead to things like early puberty in children and an increased risk of hormonal cancers among other things. Propylene glycol is a little bit tamer; however, I feel that over time even this ingredient can cause damage to the central nervous system, liver and heart. Phthalates have also been linked to a variety of health issues and they may even disrupt hormone receptors as well as increase the likelihood of cell mutation (birth defects). Triclosan has anti-bacterial properties and is actually <strong>classified as a pesticide by the FDA</strong>. The Environmental Protection Agency classifies it as a probably carcinogen. Some companies are working to remove triclosan from their products, a positive step in the right direction.<br />
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So, what does this all mean and what can you do? First off, the very places on our bodies where we put deodorant are right where our axillary lymph nodes are. So what we put in that spot will be absorbed into our lymph nodes (and of course our body). The axillary lymph node area filters the lymph fluid draining away from the breast area. Since the job of the lymph nodes is to filter out "bad guys" like cancer cells, this can be an area that is susceptible to cancer and the spread of cancer. Not good. Lymph nodes also filter out and trap bacteria, viruses, and other unwanted substances and wastes from our bodies and make sure that they are safely eliminated from the body.<br />
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You want to keep your lymph nodes working well and without any unneeded chemicals from deodorants that will be absorbed!! <br />
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After trying out various natural deodorants I've found an easy recipe that you can make at home. Although not necessarily GAPS legal, if you are on GAPS and in need of a deodorant I feel that this one has better ingredients versus purchasing one. Here it is:<br />
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<strong><em>Natural Deodorant</em></strong></div>
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<strong><em>5 Tablespoons coconut oil</em></strong></div>
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<strong><em>4 Tablespoons baking soda</em></strong></div>
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<strong><em>4 Tablespoons cornstarch</em></strong></div>
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<strong><em>5 drops tea tree oil (or other essential oil; I like lavender oil)</em></strong></div>
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<strong><em>Mix together well with a spoon and put in a container. Will last a long time and you can halve the recipe if you like. </em></strong></div>
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<img height="213" src="http://cabinorganic.files.wordpress.com/2012/05/deodorant11.jpg" width="320" /></div>
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Gail Michalski, BA RHN CGPhttp://www.blogger.com/profile/15643669204724132433noreply@blogger.com0tag:blogger.com,1999:blog-7030755907786746137.post-2404423507301577272015-02-16T15:35:00.004-06:002015-02-16T15:36:40.368-06:00A Little Immune BoosterEver hear of the elderberry plant? This berry often grows wild and is cultivated for it's health properties. The Latin name is Sambucas Nigra and syrup made from these berries (as well as the berries themselves) is a highly effective and preventative tool for colds and flu. This syrup is loaded with antioxidants, immune supporting minerals, flavonoids and Vitamin C!<br />
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In a scientific study, elderberry extract was proven to inhibit several strains of influenza and reduced symptoms in general. In another study researchers observed that, "Symptoms were relieved on average 4 days earlier and use of rescue medication was significantly less in those receiving elderberry extract compared with placebo".<br />
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So during the height of cold and flu season I thought I would pass on my very favorite elderberry syrup recipe. You can buy more expensive versions of this at your local pharmacy or even purchase homemade versions at farmer's markets and other natural health stores; however, making elderberry syrup is affordable and very easy! <br />
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<strong><em>Elderberry Syrup</em></strong></div>
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Ingredients</div>
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<ul>
<li>2/3 cup <a href="http://www.frontiercoop.com/products.php?ct=hchhaz&cn=Elderberries" rel="" target="_blank">black elderberries</a>*</li>
<li>3 1/2 cups of filtered water</li>
<li>2 tablespoons freshly grated or dried ginger root</li>
<li>1 teaspoon cinnamon powder</li>
<li>1/2 teaspoon cloves or clove powder</li>
<li>1 cup raw honey</li>
</ul>
Instructions<br />
<ol>
<li>Pour water into medium saucepan and add elderberries, ginger, cinnamon and cloves (do not add honey yet).</li>
<li>Bring to a boil and then cover and reduce to a simmer for about 45 minutes to an hour until the liquid has reduced a bit. At that point, remove from heat and let cool enough to be handled. Pour through a strainer into a glass jar or bowl. I usually take the back of a spoon and press the berries so that most of the liquid has been strained.</li>
<li>Discard the elderberries and let the liquid cool to lukewarm. Then add 1 cup of raw honey and stir well.</li>
<li>When honey has been well mixed then pour the syrup into a glass container (a pint sized mason jar or 16 ounce glass bottle works well).</li>
<li>Store in the refrigerator and take daily through cold and flu season for its immune boosting properties. Standard dose is 1/2 tsp. to 1 tsp. for children and 1/2 Tbsp. to 1 Tbsp. for adults. If the flu or a cold do strike, take the normal dose every 2-3 hours until symptoms disappear.</li>
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This will usually last for 3-4 months stored in the refrigerator. Enjoy! (*Note: I like Frontier Organics whole organic European elderberries).<br />
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<br />Gail Michalski, BA RHN CGPhttp://www.blogger.com/profile/15643669204724132433noreply@blogger.com0tag:blogger.com,1999:blog-7030755907786746137.post-15750159034858923502014-05-30T18:52:00.003-05:002014-05-31T08:37:55.812-05:00The Power of AsparagusSpring brings with it a specific vegetable that is great for detoxification! Asparagus (like avocados) contains an important molecule called glutathione which is needed to help the body detoxify and also contributes to a healthy liver. Although glutathione is produced naturally by our body it is when the toxic load becomes too great that can lead to problems. What exactly is glutathione? It is a combination of three simple building blocks of protein - cysteine, glycine and glutamine - and it contains sulfur chemical groups. Sulfur is a sticky molecule that acts like fly paper in the body so that all the bad things, free radicals and toxins such as mercury and other heavy metals, stick to it. Asparagus also contains very good amounts of vitamin C, vitamin A, folic acid and potassium and is high in fiber.<br />
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I don't think it's any coincidence that asparagus, with its wonderful antioxidants and detoxification properties, is a SPRING vegetable. Spring and fall are both great times to think about doing some internal cleansing. I found a great recipe for cream of asparagus soup that I adapted from epicurious.com and wanted to share it with you. It's so easy to make and you can use your bone broth recipe to make it extra healthy. It also fits well into the GAPS diet protocol.<br />
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<b><i>Cream of Asparagus Soup: </i></b></div>
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<ul>
<li>2 pounds green asparagus </li>
<li>1 large onion </li>
<li>2 cloves of garlic</li>
<li>3 tablespoons butter </li>
<li>5 to 6 cups chicken or beef broth </li>
<li>1/2 cup sour cream </li>
<li>1/4 - 1/2 teaspoon fresh lemon juice, or to taste </li>
</ul>
<b>Preparation</b><br />
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<ol>
<li>Cut tips from 14 asparagus (1 1/2 inches from the top and halve tips lengthwise). Reserve for garnish. </li>
<li>Cut stalks and all remaining asparagus into 1/2 inch pieces. </li>
<li>Cook onion in 2 tablespoons butter in a heavy pot over medium heat, stirring until softened. Add garlic and asparagus pieces and salt and pepper to taste, then cook, stirring for 5 minutes. </li>
<li>Add 5 cups of broth and simmer, covered, until asparagus is very tender, 15 to 20 minutes.
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<li>While soup simmers, cook reserved asparagus tips in boiling water until just tender, about 4 minutes and drain. </li>
<li>Puree soup in batches in a blender until smooth and return to pan. </li>
<li>Stir in the sour cream and add more broth to thin soup if needed. Add 1 tablespoon of butter and bring to just under boil.
Add lemon juice (lemon juice can replace salt in some recipes) and garnish with asparagus tips. You can also add some freshly grated parmesan cheese. Enjoy!</li>
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<i>p.s. The unusual smell that our urine may acquire after eating asparagus comes from the amino acid, asparagine, which actually acquired its name from this springtime plant. </i></div>
Gail Michalski, BA RHN CGPhttp://www.blogger.com/profile/15643669204724132433noreply@blogger.com0tag:blogger.com,1999:blog-7030755907786746137.post-47716496510234734242014-05-09T14:15:00.002-05:002014-10-30T14:46:53.800-05:00One of the Most Healing Diet StaplesBone broth, or stock, is a simple way to heal and seal the lining of the intestinal tract, is packed full of minerals, is excellent for speeding healing and recuperating from illness, can aid in the healing of joints, and is considered the "poor man's protein". The latter because consuming broth can decrease the amount of protein that we need in our diet and is very inexpensive to make. Bone broth also promotes healthy hair and nail growth thanks to the gelatin in it and is beneficial for our bones and teeth!<br />
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Making your own bone broth is quite inexpensive as you can use either leftover bones from a roast chicken or buy beef bones inexpensively from your local butcher. You can use bones from beef, bison, lamb, chicken, duck, goose, or fish. As for nutrients, bone broth provides you with important things such as calcium, magnesium, phosphorous, chondroitin, glucosamine and arginine. Yes, we're talking the same chondroitin and glucosamine that many people take as supplements for different forms of arthritis but at a much lower cost. Plus, bone broth just adds <strong>SO</strong> much delicious flavor to soups, rice, casseroles, etc.! I actually recommend just simply drinking it to clients who have digestive disorders. It is also one of the cornerstones of the GAPS diet and is sometimes the only food tolerated for some in their initial stages of healing.<br />
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Here's a basic, simple recipe that you can use to make your own bone broth but feel free to change according to what you have in your fridge and what you like!<br />
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<strong><em>Bone Broth Recipe</em></strong> </div>
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Bones (preferably soup, shank, marrow, ribs, knuckle bones; if using chicken you can use the bones from a roast)<br />
Filtered cold water to cover <br />
1 T Salt <br />
1 T Apple Cider Vinegar (important as it draws out the minerals easier) <br />
Veggies such as onions, garlic, carrots, celery, parsley, thyme, rosemary, nettle or any other medicinal herb (optional)<br />
<ol>
<li>Put the bones in a large stockpot or crockpot and cover with cold water. Bring to a boil and skim off the scum that will rise to the top (if using a crockpot you can bring to a boil in a pot on the stove and then transfer to your slow cooker). Turn down to a simmer or low.</li>
<li>Add the vinegar and salt and vegetables (if using). </li>
<li>Let the broth simmer on low for the following times: beef bones 12-36 hours (some people even cook for 48 hours), chicken bones 12-18 hours, and fish bones 6-8 hours. The longer you cook the bones, the <strong>more medicinal your broth will be. </strong> </li>
<li>Use a sieve to strain out the bones and any vegetables.</li>
<li>Store the broth in mason jars or glass containers. Once your broth cools it may become jellied. This means you have a gelatin rich broth (this is a good thing!) and it will liquefy when heated. </li>
<li>The broth will keep for about 5-7 days in the refrigerator or can be frozen for several months. You can freeze glass jars as long as you leave 2 inches of air space at the top. </li>
<li>Use to make soups stews, sauces, casseroles, rice and to just simply drink before meals or anytime!</li>
</ol>
Gail Michalski, BA RHN CGPhttp://www.blogger.com/profile/15643669204724132433noreply@blogger.com0tag:blogger.com,1999:blog-7030755907786746137.post-64711688089616829122013-12-05T14:02:00.004-06:002013-12-05T14:03:58.024-06:00The Importance of BugsAs a Registered Holistic Nutritionist the gut (intestines) and liver are areas that I most often first work on with a client. Today I just want to point out a few beneficial things for our gut and why it's so very important to keep our gut healthy.<br />
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According to Dr. Natasha McBride, <i style="font-weight: bold;">"Our bodies are just a shell, a habitat for this mass of microbes which live inside us. And we ignore these microbes at our peril because their effect on the rest of the body, on every aspect of health in the human body, is absolutely monumental". </i>Our guts are teeming with <b>billions </b>of beneficial bacteria and microbes that we <b>NEED </b>to be healthy. These little critters are hard at work protecting us from enemy bacteria and other little critters that don't belong in our bodies. Our environment, antibiotics, chemicals, etc. can tip the scale and allow the bad microbes to multiply and create an abnormal gut flora. <br />
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<b><i>What happens when we have an abnormal gut flora?</i></b><br />
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<ul>
<li>Food may not be digested and absorbed properly which can lead to nutritional deficiencies. </li>
<li>A porous, leaky gut can allow food to trigger immune system responses (i.e. allergies and autoimmune diseases).</li>
<li>Allergic reactions such as asthma and eczema can take place. </li>
<li>Since 85% of our immune system is located in our gut, we can get sick easier.</li>
</ul>
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<i><b>What you can do NOW:</b></i></div>
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<ul>
<li>Only take antibiotics when you absolutely NEED them (i.e. antibiotics do not work for viral infections like the flu or a cold).</li>
<li>Focus on healing your gut by supplementing with a good quality probiotic. Probiotics must be refrigerated in order to keep their potency.</li>
<li>Consume fermented foods like yogurt, kombucha teas, kefir, sauerkraut - these are all teeming with billions of probiotics!! These fermented foods are also predigested which means your body doesn't have to do a whole lot of work to absorb their great benefits.</li>
<li>Meditate/Deep breathing exercises to help with stress.</li>
<li>Avoid foods such as sugars and simple carbohydrates that unhealthy bacteria thrive on.</li>
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I also love this quote by Dr. McBride, <i style="font-weight: bold;">"The health of the soil determines the health of the roots and the plant. The health of the human gut determines the health of the person". </i>Our gut flora is our soil. The body cannot be healthy if the gut is not healthy and the brain cannot be healthy if the gut is not healthy. </div>
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The way that God designed human bodies is to be full of energy, healthy, and to be able to enjoy life to the fullest!</div>
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<br />Gail Michalski, BA RHN CGPhttp://www.blogger.com/profile/15643669204724132433noreply@blogger.com2tag:blogger.com,1999:blog-7030755907786746137.post-42552771217789597812013-10-29T15:13:00.000-05:002013-10-29T15:13:08.716-05:00Why Fat Says it All<b>Fat</b>. So many people avoid it but did you know that we actually <b><i>NEED </i></b>fat. The right fats are needed for many functions in our bodies and our brains require it! Yes, there are beneficial fats and then there are detrimental fats. Since covering this subject of fat may be long and boring for you to read, I will just cover a small area here.<br />
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By now I'm sure that most people have heard about Omega 3 fatty acids. This is not the newest health kick out there, Omega 3 fats are so needed and are slowly getting pushed out of many fatty foods. The culprit behind this? Fats such as Omega 6's and 9's. These insidious little attention-seekers are found in animal products and most vegetable oils. Why are these fatty acids taking over these foods? Before the era of factory farms cows were allowed to graze on grassy fields and spent much of their days outside. This is what nature intended. Once people start messing with nature funny things happened. Instead of having the correct <b><i>BALANCE </i></b>of the fatty acids (i.e. Omega 3's, 6's, 9's) the balance become one sided and the content of the Omega 3's in cow meats and milk became lower and lower. The grasses, weeds and flowers that the cows graze on contain amounts of Omega 3's: when the cow consumes this, these highly beneficial fats are then found in the animal.<br />
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Makes sense, right? This is why some manufacturer's are including Omega 3's in dairy. And now, there are more and more small farms popping up (well, they were already there but society is finally taking notice) that are providing us with grass fed beef and dairy. I've been ordering meat from Burgundy Farms, a local farm that sells grass fed beef that is pretty much organic. It's very difficult for farms to get the USDA Organic Certification (lot's of red tape, etc.) but I consider this farm to be organic. You can both <b>TASTE </b>and <b>SEE </b>the difference! I love this farm. The great thing is, there are many, many more small, family farms throughout North America that can provide you with excellent products such as this!<br />
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As my readers know, I have had Rheumatoid Arthritis for just over 13 years now. RA is an autoimmune disease in which the body basically attacks itself. When I was first diagnosed my doctor believed me to have an aggressive form and wanted to immediately put me on medication. I was actually trying to get pregnant with my second child at the time and wasn't able to take the meds. That was a good excuse on my part because I wanted to avoid medication as much as possible. So I went on a quest to find out what could help me. This is why I became a Registered Holistic Nutritionist and, with diet and other modifications, I have been able to avoid medication and am able to live a pretty healthy life. Why I'm explaining this to you is this: <b><i>I truly believe that many diseases come down to inflammation in the body. I believe that if we can keep inflammation down this is a positive and proactive step in our personal health and longevity. </i></b>One of these ways is to consume beneficial fats like Omega 3's.<br />
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Omega 3's are also found in fatty fish such as salmon (most fish actually contain some amount of Omega 3's). The great thing about fish is that the Omega 3's are already converted to DHA and EPA, long chain fatty acids that our bodies can readily use. The rare person may not be able to convert Omega 3's properly so this is why fish is a great option. Walnuts, flax seeds, grass fed beef and dairy, salmon and sardines are excellent sources.<br />
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For ways that you can personally reduce inflammation in your body please contact me at inspiredbynutrition@gmail.com or click on the link to the right to find me on Facebook.Gail Michalski, BA RHN CGPhttp://www.blogger.com/profile/15643669204724132433noreply@blogger.com0tag:blogger.com,1999:blog-7030755907786746137.post-22547328571796344522013-08-29T14:09:00.000-05:002013-08-29T19:22:30.306-05:00What is Health to You?<i><span style="font-family: Trebuchet MS, sans-serif;">"Health is the greatest of all possessions; a pale cobbler is better than a sick king." ~ Isaac Bickerstaff</span></i><br />
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What is health to you? Is it a number on a scale, is it how you look or feel, is it the absence of disease? What is it to you? For me personally, health is how I feel, it is the absence of disease, it is in breathing clean air, it is my energy levels, it is having a positive mindset, it is having good friends to talk with, and it is having a personal relationship with God. Health and nutrition go hand in hand and I believe that every human being has the right to good nutrition. Lately, however, I have been getting so discouraged over how the media (and our society) portrays good nutrition.<br />
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Good nutrition is not taking out an entire macro nutrient, let's say for example, carbohydrates, and replacing that with meat. Whether grass fed or not, it is still meat. I have written before about the importance of carbohydrates and that our daily intake should constitute about 50-60% of our daily diet. Carbohydrates are our main source of energy and include fruits, vegetables and grains. People have been eating grains for thousands of years and grains provide many vital nutrients; it is discouraging to me that so many people are currently anti-grain. Like anything, this latest trend will pass, however, soon to be replaced by something else. Now I'm certainly not against meat and it is a personal choice whether or not you choose to consume it. I do think that meat should constitute a much smaller percentage of our daily diet than carbohydrates and having a meatless meal once or twice a week is a healthy thing. A serving of meat is generally about 4 oz for women and 5 oz for men (about the size of a deck of cards). Too much meat/protein and not enough carbohydrates can lead to the body producing something called ketones. Ketones are toxic to the body, and so the kidneys begin to flush out these toxins. This will lead to water loss in the body, which is hard on the kidneys and also puts stress on the heart. Although this water loss will look like a reduction in weight you will also lose muscle mass and bone calcium.<br />
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There are some parts of the Paleolithic (Paleo) diet that I do agree with: no refined carbohydrates, no processed foods, no refined sugars, consuming grass fed beef or wild game, and eating healthy fats. Of course - these are all components of a healthy diet. However, grains (whole grains) and legumes are also integral components of a healthy diet and these are avoided when eating Paleo. <br />
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In my opinion, the "ideal diet" is one that mimics the Mediterranean way of eating. The principal aspects of this lifestyle include a proportionally high consumption of olive oil (used for salads, cooking, bread), legumes, fruits, vegetables, unrefined whole grains, moderate to high consumption of fish, moderate consumption of dairy products (mostly as yogurt and cheese), moderate to low wine consumption and low consumption of meat and meat products. This is a very clean way of eating and provides the body with healthy fats, great complex carbohydrates, and loads of vitamins, minerals and fiber.<br />
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Within this "ideal diet' there is so much room for personal choices. As well, the ideal diet will adapt and fluctuate: daily, weekly, monthly, even yearly according to our own individual needs. Each person is different, and each person's needs vary. Nutrition and diet is often portrayed as a confusing mess of "which diet do I choose this month?" when it shouldn't be. Keep nutrition simple: consume food that "remembers" where it came from, shop the perimeter of the store, don't eat foods that your great-grandmother wouldn't have recognized, avoid processed foods and avoid boxed goods with ingredients that your 8 year old can't pronounce. <br />
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<br />Gail Michalski, BA RHN CGPhttp://www.blogger.com/profile/15643669204724132433noreply@blogger.com0tag:blogger.com,1999:blog-7030755907786746137.post-77358941567311411372013-03-21T10:41:00.001-05:002013-03-22T12:00:32.532-05:00Energy Anyone??Okay people, let me put it out there: human beings <b><i>NEED </i>carbohydrates</b>. Carbohydrates are probably the most important of the three main classes of foods (carbohydrates, protein, fats) since they are our main source of energy. Carbohydrates should ideally be about 50-60 percent of our daily diet. I know - there is <b>SO </b>much hype out there about bads carbs, good carbs that people get so confused about the whole thing. I don't like to classify foods into "good" and "bad" but, just to help clarify things, the "bad" carbs are carbs you should avoid and are considered as simple carbs (sugars, refined flours, white flours, processed foods) and "good" carbs can be found in whole grains, whole fruits, vegetables, beans, nuts, seeds and legumes.<br />
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So, we not only need carbohydrates for energy but we also need them to regulate protein and fat metabolism. With protein and fats, carbohydrates help to promote growth of bones and skin, lubricate the joints and help to fight infections. On top this, most carbohydrate foods contain a good amount of fiber and you know what that means, yes, smoother flowing bowels folks.<br />
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I love using and incorporating ancient grains into my daily diet. The wheat of today is so processed and refined and even whole wheat flour has been changed from how it originally produced. As a society I do have to say that too much wheat is consumed. But there are other wonderful grains you can use: spelt, kamut, oats, barley, millet, brown rice, buckwheat, rye and quinoa are some great examples. Quinoa, kamut, spelt, barley and millet are considered ancient grains as they have been around for thousands of years. I'm glad to see more and more of these grains on the supermarket shelves. Of course, if you're truly gluten-intolerant you will need to consume whole grains that you are able to digest more readily: brown rice, corn, millet, quinoa, buckwheat, amaranth are some examples).<br />
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One of my very favorite wheat-substitutes that I use is spelt flour. Although this versatile flour is a relative of wheat, it has a hard, protective husk that shields it from pollutants and insects, so farmers can avoid using pesticides. It is a hearty, tasty grain, loaded with fiber, protein and B vitamins and is a potential option for those suffering from gluten insensitivity. I use it in a lot of my baking and, as I sit here writing this blog, the delicious smell of banana bread is wafting from the oven. <br />
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Here's the recipe! (Sorry, I don't have any pretty pictures to post!)<br />
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<span style="font-size: large;"><b><i>Banana Bread</i></b></span></div>
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Preheat oven to 350 degrees.<br />
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Ingredients:<br />
1/2 cup butter<br />
1/2 cup sugar<br />
2 eggs, beaten<br />
4 bananas, finely crushed<br />
1 1/2 cups spelt flour<br />
1 teaspoon baking soda<br />
1/2 teaspoon vanilla<br />
Feel free to add some wheat germ or grind up some flax seeds if you like<br />
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<li>Cream together butter and sugar.</li>
<li>Add eggs and crushed bananas and combine well.</li>
<li>Sift together flour and baking soda. Add to creamed mixture. Add vanilla.</li>
<li>Pour into greased and floured loaf pan.</li>
<li>Bake at 350 degrees for 60 minutes.</li>
<li>Enjoy!!</li>
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Gail Michalski, BA RHN CGPhttp://www.blogger.com/profile/15643669204724132433noreply@blogger.com0tag:blogger.com,1999:blog-7030755907786746137.post-61143055217723480492013-01-29T11:47:00.000-06:002013-02-25T12:43:14.125-06:00The Biggest InfluenceObesity in children is truly a growing epidemic. In a conversation I recently had with my children's pediatrician I was surprised to find out how both type 2 diabetes and high blood pressure are now affecting more kids than ever! <b><i>The fact that either of these adult-onset issues affects kids at all is a big deal!</i></b><br />
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What can be done? For starters, we as parents are the best examples to our children. Children are always watching us and they mimic what we do. If we eat it, it must be ok. If we eat lots of the "bad" stuff and not so much of the "good" stuff well, they'll do that too. Good nutrition starts in the home and, since we're the parents and have the money, its up to us to make good decisions in the grocery store. Up to a certain age if we don't buy it then our kids won't be able to eat it. <br />
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Here's a shocker - many obese kids (and adults) are actually<b><i> nutritionally starved.</i></b> Consuming too many processed foods and not enough REAL foods can leave the body so low in so many important vitamins and minerals. As well, sugar (and its digestion) robs the body of vital nutrients. <br />
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Food should never become a power struggle between a parent and a child. Serve your child good, healthy choices and don't make a big deal about what is eaten and what isn't. Many parents overestimate their children's needs and the amount of food required (which we do for ourselves as well). Its best to create simple meals and serve smaller portions more frequently throughout the day - especially for younger children. A child's caloric needs and many of the basic nutrients will vary from ages two through ten and a child knows when they are hungry and full. The more we can support our children in avoiding empty calories (processed foods, sugary drinks, fast food, etc.) the better chance they will have of optimum growth and health and therefore help to avoid obesity. Like adults, boredom and eating for emotional reasons can happen. Any emotion can be a trigger for over eating and as parents it is our job to teach our children productive tools that can help them with the tirade of emotions they may face. <br />
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Many children like to help and be part of their nutrition and we can nurture this by creatively inspiring their food choices and by teaching them about the benefits of food and having them help us cook. Avoid battles and hassles over food and avoid rewards and bribes of dessert and sweets for eating their vegetables. Food can have such an emotional stronghold on us and this can carry over from childhood to adulthood.<br />
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Of course, there's much more to the story than this and much more that can be done. Childhood obesity is rampant in our society and there are so many facets that contribute to this. But for now, love and enjoy your children just the way they are - be their example of how to eat healthy and then get out and incorporate this thing called exercise in a fun way! Gail Michalski, BA RHN CGPhttp://www.blogger.com/profile/15643669204724132433noreply@blogger.com0tag:blogger.com,1999:blog-7030755907786746137.post-22041710605049956672013-01-04T13:47:00.000-06:002013-01-04T13:47:00.084-06:00A Brand New, Shiny Year!Well, here it is 2013 and it started off with a bang for me. Or, maybe not so much as I was in bed by 9 o'clock on New Year's Eve with the flu. Yes, I'm one of those people who do not get the flu shot but instead, try to allow my body to be able to defend for itself. Sometimes, however, whether due to holiday travel (think total confinement for 3 hours in an airplane breathing in the air that <strike>probably</strike>, no definitely, contains various germs that make themselves known through everyone's coughs and sneezes), or partaking in some holiday indulgences, the body's defenses are just not up-to-par. So, I got the flu. I am happy to say that after six days I am almost back to normal. The tiredness and cough are still lingering but those only serve to remind me to take it easy and <i><b>REST.</b></i><br />
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There was a time when I made a conscious effort to make a New Year's resolution only to have forgotten it somewhere between Valentine's Day and the end of February. This year I really don't feel that there is one resolution that I would choose and if I could choose only one, I think that would be difficult. As human beings we are constantly growing and changing and learning. Through out my life I have always been very, very hard on myself in my quest for something unreachable - perfectionism. I am learning,<b> </b><i><b>finally at this age</b></i>, to be happy with who I am and how God made me. And so, if I were to make any sort of resolution it would be more of a change of my mindset from the unattainable to acceptance. To accept my limits and boundaries and to be at peace with who I am. An example of this is with sports - growing up I disliked being on sport teams; however, I loved to run. And so I joined the cross country running team and LOVED it. Time passes by and running was placed on the back burner until a couple of years ago when I decided to take it up again. Well, I thank God for my chiropractor and a wonderful and very gifted massage therapist who have treated my many aches and pains and have gently pushed me in the direction of gentler exercises. <br />
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My body is not meant for hardcore exercising. As much as I would love to run miles each day, take up boxing, boot camps, or participate in triathlons, I am not meant for these. Instead, I have chosen to listen to my body by being a student of yoga, walking my dog, dancing for fun, hiking with my family, and anything else that get's me outside and enjoying this big, glorious world. What do you like to do? Making an effort to do some sort of daily exercise can make such an improvement in your life. If its been awhile, start off with a 10 minute daily walk. If you're time-constrained, start off with a 10 minute daily walk. Get it? It doesn't take much to start and that 10 minutes will eventually turn to 15, then 20, then 30 then.... Well, you get the picture. Happy 2013!!Gail Michalski, BA RHN CGPhttp://www.blogger.com/profile/15643669204724132433noreply@blogger.com0tag:blogger.com,1999:blog-7030755907786746137.post-84606411604998629992012-09-12T13:40:00.000-05:002012-09-12T11:45:07.659-05:00Flavor of the WeekIf you watch the news you've no doubt seen the newest heading, "Fish Oil Supplements Are No Lifesaver". Every week there seems to be yet another study about a food or a supplement or a new diet which only serves to leave people wondering what the heck they can eat or do. <br />
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Behind every study there is always a motive. Why is a study done in the first place...Who is funding a particular study...What criteria were used in a study...?? This lead me to do some research on this particular study so that I can pass that information, as well as my own thoughts, on to you.<br />
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This study was lead by Dr. Evangelos Rizos and was published by the Journal of the American Medical Association. Why Dr. Rizos and his colleagues only chose 20 studies of 68,680 patients to be used in the analysis of existing trials when there are 3,635 papers available is one big question I have. As well, I haven't figured out yet if these existing trials were from patients who already had a previous heart condition or not (I'm assuming yes). Dr. Rizos' study concluded that overall, omega 3 supplementation was not associated with a lower risk of heart attack, sudden death or stroke. Basically, his findings are neutral.<br />
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Of course its always best to obtain nutrients from food, after all this is how nature intended it to be. Consuming 2 servings of an oily fish such as salmon each week is all that it takes. Simple. Yes? In our house I try to do this but it doesn't always happen. That's where supplementation comes in handy. Ever since my kids were as young as a year old I have given them a liquid fish oil each morning with no complaints. Really. Well, maybe occasionally, but this is where quality comes into the story.<br />
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The diet of the people in this particular study is not known, nor were the brand names of fish oils mentioned. The Omega 3 oils that are found in fish oils is the <b><i>PREFERRED food for the brain</i></b>. If the brain does not get this type of fatty acid, it will use other, less-preferred fatty acids such as Omega 6 and/or 9, etc. Most people get way too much of the 6 and 9 and not enough of omega 3s which can, and does, cause health problems. As well, the quality of the fish oils is very important - I personally will only use a couple of brands (Carlson and Nordic Naturals) and I use them in liquid form. Fish oil should not smell bad - if it does, it is rancid and the oxygenation of it can cause more problems in the body. If you do use the pill form break it open and smell it. If it stinks, throw it out and purchase a better brand. <br />
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Fish oils are important in cutting blood fats, therefore reducing the risk of a blood clot. But that's not all they do... Fish oils are also important for mental health (anxiety, depression, ADHD, seasonal affective disorder, etc.), arthritis (as someone who suffers from Rheumatoid Arthritis I can speak personally on this one), beneficial for healthy skin, eyes, lung tissue, the immune system and, as I mentioned before, omega 3's are the brain's preferred food. We NEED omega 3's in our body and, with processed foods and factory farms, we are finding less and less of this vital nutrient in our diets. Unfortunately, Omega 3's are only found naturally in a few choice places: grass fed cows (meat and milk), walnuts, flax seeds (small amount), and oily fish such as salmon.<br />
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By the way, according to the Journal of the American Association of Physician Assistants, one author of this fish oil study disclosed financial ties to industry but no ties to companies that manufacture or market omega 3 supplements. This begs me to ask the question of just what industry this was? <strike> Pharmaceuticals? </strike>Gail Michalski, BA RHN CGPhttp://www.blogger.com/profile/15643669204724132433noreply@blogger.com0tag:blogger.com,1999:blog-7030755907786746137.post-13957937858074735582012-07-19T17:15:00.001-05:002012-07-19T17:18:40.649-05:00Summer.....<br />
I have let the dog days of summer slip by on here.... I just realized how long its been since I've posted! Summer is my favorite time of year but the busyness of it makes it go by way too fast. During the next three weeks I'll be hanging out with my family and friends and so I will get back into my weekly blogging after that.<br />
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While my children have gotten positive things from me: my love of reading, nature, hiking, sports, swimming and camping they have, unfortunately, also received the gene that is responsible for autoimmune diseases. My oldest son has an auto-inflammatory disease called CRMO (Chronic Recurrent Multifocal Osteomyelitis - but is doing amazingly well) and my youngest son was diagnosed with Eosinophilic Esophagitis (EoE) a couple of months ago. This is a condition in which the body thinks certain foods are the enemy and so sends an army of eosinophils (a type of white blood cell) into the esophagus to fight. This in turn creates inflammation and much pain and nausea. </div>
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After recently getting some comprehensive allergy testing done it turns out he has multiple allergies... Not nice. However, I have found a doctor who performs NAET allergy desensitization. The body wants to be able to eat food and <b><i>SHOULD</i></b> be able to consume food without this type of reaction. NAET works with the body to basically reset the brain so that it, once again, accepts what should be our human right to be able to eat. My son was treated for one of his main allergies, eggs, and will be retested in a couple of weeks to see if the allergy is gone!! He is my test and I hope and pray that all goes well. If this works, I will be letting y'all know!!</div>
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Take care and enjoy this beautiful summer.... Take each day, each moment, each breath as it comes and be thankful for all you have. Enjoy!!</div>Gail Michalski, BA RHN CGPhttp://www.blogger.com/profile/15643669204724132433noreply@blogger.com0tag:blogger.com,1999:blog-7030755907786746137.post-62921574659340056262012-05-17T10:59:00.003-05:002012-05-21T13:22:38.642-05:00Gluten-Free?What's the biggest health "fad" right now? We hear about it everywhere probably because so many celebrities are following it... What is it? <b>A gluten-free diet.</b> Gluten-free foods have been hiding in the health food areas of most grocery stores for years but this sudden spike in sales has been bringing more and more potential vendors to the world of gluten-free.<br />
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Gluten is a protein-carbohydrate mixture that is contained in wheat, oats, barley and rye. Unless you have Celiac disease, IBD (Crohn's Disease or Ulcerative Colitis), or have a sensitivity or a true allergy to gluten, there is no reason not to eat it. However, the problem is actually two-fold: first off, North Americans consume <b>way too much</b> of it; secondly, the processing of wheat, oats, etc. is problematic and can lead to other health concerns. What I have learned is that some diseases come from <b>inflammation.</b> If we can lower and perhaps get rid of the body's inflammation we can help prevent or discourage certain diseases. When a portion of the whole wheat is taken out and the remainder is processed into white flour and consumed this can lead to inflammation in the body. Try this test - eliminate all white foods (except for cauliflower of course!) from your diet for 7-14 days and see how you feel. This would mean all white flour, white pasta, white rice, any color of sugar and anything processed (meaning it doesn't "remember" where it came from). Even after only 4 to 5 days you may begin to experience things like less bloating, more energy and even less anxiety or depression. <br />
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Now, I'm not saying that you should follow a gluten-free diet... far from it. Wheat and grains have been around and consumed by people for thousands and thousands of years. Grains are consumed without problems by most of the wold's population, are very versatile and are considered the "staff of life", a term often given to breads. Although most grains are not a complete protein, paired with beans, a nut butter, or other sources of protein, they make a great meal. Whole grains provide fiber (very important to keep us regular!), most of the B vitamins and energy. Gluten-free usually means lower fiber... check out the package of any gluten-free foods and be wary of anything low in fiber. Brown rice, which is a staple in my house, contains about 2 grams of fiber per serving as opposed to whole wheat which can vary, depending on the brand, between 4-6 grams per serving. White rice, on the other hand, contains between .1 to .4 grams of fiber per serving! <b>Not good.</b><br />
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What is all comes down to is this: If a food makes you feel bad, don't eat it. Some signs would include headaches, brain fog, tiredness, achiness, irritability. If you don't experience any negative side effects a good rule of thumb is to eat a variety of whole grains - both those that include gluten (like wheat, oats, barley and rye) as well as gluten-free choices such as brown rice, amaranth, quinoa and corn. A whole grain that I absolutely love is spelt. Spelt is a cereal grain in the wheat family that has been cultivated for thousands of years. It contains a small amount of gluten which is why it can be a versatile replacement for wheat in recipes. Instead of using wheat flour I often replace it completely with spelt flour and it tastes delicious! Enjoy!Gail Michalski, BA RHN CGPhttp://www.blogger.com/profile/15643669204724132433noreply@blogger.com0tag:blogger.com,1999:blog-7030755907786746137.post-22512887636174851642012-05-07T13:05:00.001-05:002012-05-07T13:05:56.820-05:00The Truth About ParabensWhen I was grocery shopping the other day I was <b>shocked - very shocked </b>- to see both methylparaben and polyparaben listed as ingredients on the bakery buns. <b>YIKES! </b>I did know that parabens are found in many common cosmetics, skin care items, shampoos, deodorants and suntan lotions; however, the fact that some food manufacturers use it as a preservative in <b>FOOD</b> came as a complete surprise!<br />
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Parabens are a class of chemicals that, because of antifungal and antibacterial properties, offer the manufacturer a cheap means of preserving an item. This is at the expense of us, the consumer. Parabens mimic estrogen in the body, which is known to play a role in the development of breast cancer. According to the Environmental Working Group (EWG - a group that works hard to educate the public on the dangers of many chemicals), parabens can disrupt the hormone (endocrine) system, and were found in the breast cancer tumors of 19 of the 20 women studied! On top of this, parabens may affect the development and growth of babies and children! <br />
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Nearly all parabens are man-made and not found in nature (this should tell us something right there). There are studies on both sides of this but I choose the precautionary route and try to avoid these as much as possible. I would rather err on the side of safety when it comes to my body! Again, let me stress the fact that parabens <b>MIMIC ESTROGEN </b>in the body. <b>Not good!!</b><br />
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The Breast Cancer Fund's website states this, <i>"Measurable concentrations of six different parabens have been identified in biopsy samples from breast tumors (Darbre, 2004). The particular parabens were found in relative concentrations that closely parallel their use in the synthesis of cosmetic products (Rastogi, 1995)." </i> In an attempt to look younger and prettier, us poor women are bombarded with more and more chemicals that have the potential to create havoc in our bodies! </div>
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What can you do? Read labels - you'll be surprised by how many products contain parabens (since there are many different parabens, just look for ingredients ending with "paraben"). Thankfully, there are some wonderful manufacturers out there who choose to <b>AVOID</b> junk and instead choose healthier ingredients. <b>Jason Naturals</b> <b>and Burt's Bees </b>are two of my favorites but there are many companies out there that choose to go this route. If there is one product that you want to start out with I would recommend lotion. Our skin is our biggest organ and anything that is put on it is absorbed into our bodies. Lotion would include sunblock lotion as well, especially for children. Jason Naturals has a great sunblock with an SPF of 45 called Jason Sunblock Family which we use and love. </div>
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EWG offers a wonderful resource that you can check out (just click on the link below). You can search for your favorite products and see what the "danger" rating is as well as find safer alternatives. And, as always, if you have any questions at all please let me know!</div>
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<a href="http://www.ewg.org/skindeep/">http://www.ewg.org/skindeep/</a></div>Gail Michalski, BA RHN CGPhttp://www.blogger.com/profile/15643669204724132433noreply@blogger.com0tag:blogger.com,1999:blog-7030755907786746137.post-53047883105380094262012-04-26T10:19:00.001-05:002012-04-26T11:28:57.374-05:00The Healing Power of Phytonutrients<b><i>"Phytonutrients have the ability to halt a cell from converting to a cancerous cell." </i> - American Institute for Cancer Research.</b><br />
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Powerful words about an amazing immune system protector that is readily available in fruits, vegetables, seeds and nuts. The word "Phytonutrient" comes from the Greek word <i>phyto</i>, meaning plant. The plant world not only provide high amounts of fiber, vitamins and minerals but also these essential phytonutrients. <br />
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Some examples of phytonutrients are: carotenoids, flavonoids, lycopene and beta-carotene (phytosterols, phytoestrogens and indoles are other examples but I will talk about these in a future blog). These are nature's <b>powerhouses</b> of nutrition and can pack a <b>mighty </b>punch against illnesses. To ensure adequate protection from disease, we must eat 7 to 10 half-cup servings of fresh (organic when possible), fruits, vegetables, seeds and nuts daily. Food processing <b>destroys</b> phytonutrients (especially in seed and nut oils) and cooking reduces these nutrients. The cooking water that is often thrown out contains the most important substances so its actually beneficial to drink this! Freezing food releases certain enzymes that can destroy some of the health-promoting substances so fresh is definitely best. <br />
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<b>Flavonoids</b> are phytonutrients that offer potent antioxidents that prevent the formation of free radicals. They also decrease inflammation in the body and help the body to absorb vitamin C better. Flavonoids are extremely important to the health of the immune system and have the ability to lower blood sugar levels. <b>Flavonoid-rich foods include broccoli, grapes, carrots, onions, peppers, green tea, tangerines, blueberries, apples, and all citrus fruits.</b><br />
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<b>Carotonoids </b>are right up there with flavonoids and, so far, there have been more than 600 different carotenoids identified! <b>Dark green, yellow, red and orange vegetables and fruits are rich in carotonoids </b>and offer superior antioxidants activity that protects the body from skin damage, cataracts, macular degeneration and cancer. <br />
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<b>Lycopene </b>is a powerful antioxidant that stops the damage caused by free radicals. <b>Tomatoes, watermelon and pink grapefruit are rich in lycopene</b>. Lycopene is a little different in that it works better in the body when cooked - for example, tomato sauce is richer in this antioxidant than raw tomatoes (although raw tomatoes still contain a great amount). Since lycopene is a fat-soluble carotenoid adding a little flaxseed oil or olive oil will help the body absorb it better. As well, if you let a watermelon sit on the counter for a couple of hours at room temperature it too will be richer in lycopene. <br />
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Most people have heard of <b>beta-carotene</b>,<b> </b>found in<b> carrots, sweet potatoes, squash, peaches, mangoes and apricots</b> (its responsible for the orange or red color of fruits and vegetables). Beta-carotene is converted to vitamin A in the body but, unlike vitamin A, consuming too much beta-carotene is not toxic (the only side effect is a yellowing of the skin!). Including lots of carotene-rich foods in your daily diet can help to reduce the risk of developing cancers of the colon, esophagus, pancreas, throat and stomach. Carotene also boosts the immune system.<br />
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Its so amazing to me all the wonderful nutrients that the plant world provides! Scientists are constantly finding new phytonutrients and new benefits all the time. It really doesn't matter to the average person what all these names are but simply that we eat these amazing immune boosters that God has provided to us in nature! Enjoy!!<br />
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<br />Gail Michalski, BA RHN CGPhttp://www.blogger.com/profile/15643669204724132433noreply@blogger.com1tag:blogger.com,1999:blog-7030755907786746137.post-55655475402131450102012-04-17T10:56:00.002-05:002012-04-17T13:52:34.879-05:00Which Milk is Best?This morning I had a very good question from a friend of mine asking about milk and which type of milk is the best. There are a few choices out there in regards to milk ranging from almond milk, rice milk, soy milk, goat's milk and even sheep milk. I personally limit my cow's milk to, at the most, once a day and instead drink water as my beverage of choice. In my smoothies I use rice milk (I used to drink almond milk until I realized the correlation between almonds and my migraines).<br />
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Assuming that one is <i><b>not lactose intolerant, or allergic to milk, or has any other problems such as female reproductive issues</b></i>, it is fine to drink cow's milk in <b>moderation</b>. My friend's question was directed not to the source of the milk but to the type of milk and the homogenization process. <br />
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This may be a complete shock to a lot of readers but I recommend either 2% or whole milk. We <b>NEED</b> the fat in milk to help in the assimilation of calcium from the milk to be better absorbed by our bodies. The whole low-fat diet thing can lead to a lot of problems including, but not limited to, nutrient deficiencies (Vitamins A and D are two examples of fat-soluble vitamins and these are both found in milk). As well, the sugar vs. fat ratio becomes too unbalanced and what's left is a surge in blood sugar. Taking out the fat in milk also results in a 20% relative increase in protein, which makes the kidneys work harder.<br />
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Other great dairy sources include Buttermilk and Kefir. My kids <b>LOVE </b>Kefir. Kefir is basically a drinkable yogurt that has so many wonderful probiotics in it. <br />
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I also love milk that comes from grass-fed cows. When cows eat what God intended for them to eat - grass and any accompanying weeds in the fields - they naturally consume the omega 3 fatty acids and conjugated linoleic acid (CLA). This in turn means that not only will their milk contain these needed fatty acids but also their meat. Depending on where you live it can be more difficult to find grass-fed milk. <b>Whole Foods</b> (my <b>FAVORITE</b> store) sells brands of milk that come from grass-fed cows (Snowville Creamery is one example and this brand also is not homogenized). Kroger sells a grass-fed brand in their natural dairy section as well. I usually buy either grass-fed or organic milk (if I can find an organic milk that is also grass-fed, even better!). <br />
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A note about the homogenization process: the theory is that homogenization, by breaking up milk molecules into smaller pieces, allows some substances to pass through the intestinal wall unchanged by the digestive process. One of these substances in milk is an enzyme called xanthine oxydase (XO). After passing through the intestinal wall it ends up in the bloodstream. As it goes through the arteries it scratches and corrodes the inside of the arterial walls, casing small cuts. The body tries to defend against this by depositing cholesterol over the cuts to avoid further damage. This can, theoretically, eventually lead to hardening of the arteries. Snowville Creamery, as I mentioned, sells non-homogenized milk and I'm sure there are other companies out there that do the same.<br />
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Milk is actually treated by the body as a food, not a drink, so consume in moderation. I always prefer my family to consume milk from cows that are not treated with bovine growth hormone, are fed either a grass diet and/or organic feed, and are antibiotic free. If you have any questions about this please let me know. Below is a link to Snowville Creamery's website.<br />
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<a href="http://snowvillecreamery.com/">http://snowvillecreamery.com/</a><br />
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<br />Gail Michalski, BA RHN CGPhttp://www.blogger.com/profile/15643669204724132433noreply@blogger.com0tag:blogger.com,1999:blog-7030755907786746137.post-74382058883923936902012-04-12T09:55:00.000-05:002012-04-12T10:08:40.343-05:00Those Sneaky Chemicals!Well, since it already feels like I'm on a roll talking about food coloring and artificial sweeteners in previous weeks, I thought I would continue and talk a bit about a few other nasty chemicals that are added to foods. These chemicals, along with sugar, food coloring and artificial sweeteners, are considered anti-nutrients and really should be avoided as much as possible. What am I talking about? MSG (monosodium glutamate), Nitrates, BHT (butylated hydroxytoluene) and BHA (butylated hydroxyanisole).<br />
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These chemicals may have long names but they don't do a whole lot for a long, healthy life. They leave little room for life-sustaining building blocks such as proteins, vitamins, minerals, and essential fatty acids which are all necessary for optimal health. What's worse, these anti-nutrients have even been linked to serious diseases such as asthma, obesity, Type II diabetes and cancer. Check out your boxed cereals, crackers, luncheon meats, processed breads and be very wary of these chemicals.<br />
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It is obvious in any grocery store that people are eating "far from the land". Think about it. How much processing is involved and how much "real" food is truly left in a boxed dinner? The reason food manufacturers' have to add in the chemicals I mentioned is because the food really has no taste - so many good things have been stripped from the original food and replaced with junk. MSG is added to things to make it taste good - it gives food a hearty, meaty type of taste. Nitrates are used to preserve foods such as luncheon meats. Historically, salt was used. Nitrates are one of those chemicals that truly scares me. Consuming too much of it can lead to stomach cancers and other problems. BHT and BHA are used to add shelf-life to foods. I don't know about you, but I would rather eat something fresh instead!<br />
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The side effects of MSG have been well documented and include: migraines, headaches, stomach aches, irritable bowel disease, panic attacks, heart palpitations, hyperactivity, blurred vision, behavioral problems in children, difficulty focusing and fibromyalgia. Food chemicals are a special concern for children whose growing bodies and smaller organs are more susceptible to its effects. Like Aspartame, MSG crosses a safety net, called the blood-brain barrier, which separates the brain from the rest of the body. There's also a strange phenomenon called "Chinese-Food Syndrome" that is related to consuming MSG that can cause tingling, chest pains, numbness as well as the other mentioned symptoms. Yikes! Manufacturers have also tried to get around the whole MSG stigma by using ingredients such as <b>autolyzed yeast</b> and <b>hydrolyzed protein </b>which are <b>actually components of MSG in disguise</b>. Pretty sneaky, right?<br />
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Interestingly, there is a natural form of MSG that is found in soybeans, beets, seaweeds and, in small amounts, in beef. However, this natural form is how God intended and not condensed and transformed into the chemical sense of MSG.<br />
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What can you do? Eliminate food ingredients that you cannot pronounce! Better yet, eliminate those that a 4th grader cannot pronounce! There is no such thing as empty calories. Every food eaten can help or hinder you and your children's health.<br />
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<br />Gail Michalski, BA RHN CGPhttp://www.blogger.com/profile/15643669204724132433noreply@blogger.com0tag:blogger.com,1999:blog-7030755907786746137.post-75673796088719481092012-03-28T14:19:00.000-05:002012-03-29T13:43:42.764-05:00The Effects of AspartameMost people have heard of the the artificial sweetener called Aspartame and the controversial arguments that seem to follow it. Although aspartame is made from a mixture of two amino acids, aspartic acid and phenylalanine, which are both found in foods and used by the body as building blocks for proteins, it is not derived from natural sources but rather from hydrocarbons or from fermentation. Since it is made from amino acids, aspartame will cross the blood-brain barrier.... scary stuff. I personally don't recommend the use of aspartame at all and I feel that it isn't completely safe.<br />
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I could go into detail about my general health concerns regarding aspartame: that some investigations indicate that aspartame can damage the nervous system or brain, not only in rats but also in humans; that there are concerns that it can cause mood and behavioral changes, epileptic like seizures, insomnia, depression, headache and even menstrual disorders; and that its effects have been known to mimic Multiple Sclerosis in certain sensitive people. However, there is truly not enough scientific evidence to support this. I had a dear and very close friend who had breast cancer several years ago. After she recovered she continued to drink diet soda daily and I warned her about my concern regarding a connection with aspartame and cancer but she said she enjoyed drinking it too much. Unfortunately, she developed bone cancer and passed away in a short time.... I would hate to think that the aspartame had anything to do with her recurrence of cancer but I really believe that it didn't help matters. <br />
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What <b>HAS</b> been scientifically proven is the fact that aspartame does<b> NOT </b>help people lose weight. When we consume foods or drinks with aspartame our brain thinks that its receiving sugar (energy) but when the sugar energy doesn't come, the brain wants and craves more (sugar). The end result is over-eating. I have dealt with numerous people who are overweight and who consume a great amount of diet sodas daily. <br />
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Another concern I have is with children, whose smaller bodies and organs are more susceptible to the detriments of food additives such as aspartame. Like food coloring, aspartame (as well as MSG) can cause problems for children who are sensitive to its effects. Aspartame is a chemical and our bodies have to process this chemical--I wonder what a chemical like this can do to a child's small liver. <br />
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It is always better to eat the naturally sweet foods, such as fruits, vegetables and whole grains, to obtain an adequate level of vitamins, fiber and minerals along with that sweet flavor. It also comes down to bringing our cultural "sweet tooth" into balance. If you do want to consume a sweet drink, its better to go with the real thing, sugar.... something that our bodies already know how to break-down and digest properly. In moderation of course. A better option is stevia, an herb that has been used by some cultures in the world for thousands of years.<br />
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For more information on aspartame, please see a link to Dr. Mercola's website: <a href="http://aspartame.mercola.com/">http://aspartame.mercola.com/</a><br />
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<br />Gail Michalski, BA RHN CGPhttp://www.blogger.com/profile/15643669204724132433noreply@blogger.com0tag:blogger.com,1999:blog-7030755907786746137.post-31006630549173088352012-03-20T14:39:00.002-05:002012-03-21T19:11:21.037-05:00The Terror of TartrazineThere's something that can make my youngest son a complete terror. It lurks and hides in inconspicuous spots such as ice cream and brightly colored processed foods. My son jokes about eating it but really, it makes him feel angry and gives him an out-of-control feeling. It also makes him feel ill and has even been known to cause an asthma attack. What is it? Tartrazine. It also goes by the name Yellow 5. <br />
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Tartrazine is used in yellow-colored foods such as puddings, jello, soft drinks, ice cream, cereals, candy and even some brands of spaghetti. I often wonder how many kids that are misdiagnosed with ADD, ADHD or other behavioral issues are actually sensitive to food colorings such as Tartrazine. Red #3 (Erythrosine) is another big one that is on the "safe list" but there are legitimate concerns that it can cause gene mutations, cancers or changes in brain chemistry. Since there is not enough clear evidence, the FDC keeps Red #3 on the safe list and does not have to be listed on labels except as "artificial color".<br />
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What bothers me most about the use of food colorings is that manufacturers DO have other, healthier, options. The problem is, these options are more expensive. Natural colorings that are found in beets, carrots, blueberries, etc. can and ARE used by companies in the natural food business. My favorite store, Whole Foods, will not sell any items in their stores that have artificial colorings. YES!!<br />
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My son isn't the only one in our family who is sensitive to Tartrazine. My sister experiences migraines and an overall sense of frustration after consuming it. I also have a cousin whose daughter is affected by it as well. I can't help but think that more people are affected than we realize. Of course, Tartrazine (and any food coloring) is something that we try to avoid as much as possible!<br />
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Obviously, Yellow #5 and Red #3 are not the only food colorings out there. Red #40, Blue #1, Blue #2, Green #3 and Yellow #6 are all used and, while some are considered "safe", there are definite questions about others. I hope that more and more consumers push food manufacturers to replace their artificial colorings with other suitable, healthier options.Gail Michalski, BA RHN CGPhttp://www.blogger.com/profile/15643669204724132433noreply@blogger.com1tag:blogger.com,1999:blog-7030755907786746137.post-28881476903342853712012-03-09T09:20:00.001-06:002012-03-09T09:24:37.430-06:00Fingernails - A Picture of Health?How healthy are your fingernails? As an RHN I not only look at what's going on inside your body, I also pay attention to outward signs such as skin, hair and fingernails. Fingernails can often give some vital clues about what is going on with a person's health. <br />
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Fingernails are hardened keratin, a tough protein that is waterproof and protects exposed skin surfaces. While nails are translucent in color, because of the rich blood supply in the dermis layer, their color appears pink. This is just one of the factors when differentiating disease: in someone with Raynauds, the nail beds lose all color due to the shut down of capillaries. Bright red nail beds may indicate a temperature increase, as in fever. A blue tinge may indicate Cyanosis, which is low oxygen in circulation, or pneumonia. Some heart problems can be associated with bluish nails.<br />
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Take a good look at your nails - are there any white dots? This can indicate a zinc or calcium deficiency. Do they have noticeable lengthwise grooves? This can indicate kidney disorder, iron deficiency or a tendency to have arthritis. Lengthwise striations in the nails can also indicate malabsorption of nutrients, something I see quite often. Someone may eat healthy, take supplements and work out but their body may still not be absorbing nutrients properly. If our digestive system isn't working up to par, unfortunately, all that great work won't do our body a whole lot of good. <br />
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If the nail surface is rippled or pitted, this may be an early symptom of inflammatory arthritis or psoriasis. If you have pitting brown spots on your nails (nails resemble hammered brass) this can indicate psoriasis or alopecia areota and extra vitamin C, Folic acid and protein are needed. Spoon shaped nails can indicate an iron deficiency, anemia or B12 deficiency. Dry, brittle nails that crack or split easily have been linked to thyroid disease and cracking or splitting that is associated with a yellow tinge can indicate a fungal infection.<br />
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Dark lines or spotted brown or black discolorations that spread to fingers can indicate malignant melanoma - please see your doctor immediately if you have this.<br />
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Healthy fingernails should be smooth, without marks (such as white or brown dots or white streaks), have no indentations and have a little bit of a shine to them. They should also maintain a consistent pink color from the cuticle to the edge of the nail bed.<br />
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Although nail changes accompany many conditions, these changes are rarely the first sign. Some nail abnormalities are just that - an abnormality. If you've examined your fingernails and are concerned at all, please see a doctor, a Naturopath or a Registered Holistic Nutritionist. An RHN will work with you to improve your digestive system which can lead to an increase in overall health. Be proactive with your body! While the eyes may be the window to the soul, the fingernails are certainly a window to our health.Gail Michalski, BA RHN CGPhttp://www.blogger.com/profile/15643669204724132433noreply@blogger.com0tag:blogger.com,1999:blog-7030755907786746137.post-72861318757606019872012-03-06T13:47:00.000-06:002012-03-07T08:48:04.212-06:00Immune BoostersWith all the colds and flu viruses that seem to be going around right now I thought I would write a little about how to rev up our own immune systems so that we can help our bodies to fight those nasty little germs. Whenever I feel the beginnings of a scratchy throat, or are starting to feel the tiredness that can come on before an illness, the first thing I reach for is.... Vitamin A.<br />
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As well as consuming the foods mentioned, I take extra doses of this important immune-building vitamin for a few days. Vitamin A is a fat-soluble vitamin so, like other fat-soluble vitamins, you <b>can</b> take too much of it (the exception to this is Beta-Carotene as there are no known toxicity levels.... well, other than your skin turning orange. Really.). Its perfectly fine for a short time, such as a week or so, to take extra and so I take 1 or 2 pills (10,000 IU's) with breakfast and sometimes dinner as well (always take fat-soluble vitamins with food as to help your body absorb them better). I do this for a couple of days and then decrease to 1 or 2 pills/day for the rest of the week. </div>
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Most everyone knows about Vitamin C and you can take this with or without food (water-soluble vitamin, if you take too much you'll pee it out). I recommend taking Vitamin C <b><i>complex</i></b> (ascorbic acid is just <b><i>one</i></b> part of the complex) and make sure it includes Bioflavanoids to get the most out of it. I usually take between 1,000-2,000 mg of this while I'm sick. And I can't forget garlic - increase your intake of nature's antibiotic (anti-fungal, anti-viral as well) whether cooked, raw or in pill form.</div>
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A few other important points - decrease your dairy intake as well as orange juice. While orange juice contains Vitamin C it, as well as all dairy, can be mucus-causing which is something you don't want more of when you have a cold. Magnesium (which I've talked about in a previous blog) is also an important mineral for our immune system, as is drinking lots of pure water (herbal teas are fine as well), getting enough sleep and making sure you eat on time. Avoid all processed sugar (and white flours) as sugar will demobilize our white blood cells (think fighter cells) for approximately 30 minutes after consumption. We need to arm our bodies with the weapons (quite literally) that it needs to keep those germs at bay!</div>Gail Michalski, BA RHN CGPhttp://www.blogger.com/profile/15643669204724132433noreply@blogger.com2tag:blogger.com,1999:blog-7030755907786746137.post-8844876647867970842012-03-02T16:02:00.000-06:002012-03-02T16:02:48.917-06:00Dirty DozenWhen checking out at the grocery store cashiers often strike up a conversation with me asking me about organic foods. They've noticed my food choices and are curious if I think its worth it or not. For me personally, as well as professionally, I definitely think this is a resounding <b>YES</b>.<br />
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There are a few caveats with organic, however, and the first one is that organic foods are usually more costly. It can sometimes be hard to find a wide variety unless you are eating "with the seasons" (meaning, consuming certain fruits and vegetables when they are naturally in season). Here is a list of the so-called "Dirty Dozen" list of produce that contain the most amount of pesticides so if you can, try and purchase these as organic. Of course, not eating certain fruits and vegetables because they aren't organic isn't a good choice either. Fruits and vegetables are <b>GREAT</b> for you no matter what. Another plus? No need to count calories when eating whole fruits and vegetables - <b>fill up!!</b><br />
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<li><i>Apples</i></li>
<li><i>Celery</i></li>
<li><i>Strawberries</i></li>
<li><i>Peaches</i></li>
<li><i>Spinach</i></li>
<li><i>Nectarines (imported)</i></li>
<li><i>Grapes (imported, especially from Brazil)</i></li>
<li><i>Sweet Bell Peppers</i></li>
<li><i>Potatoes</i></li>
<li><i>Blueberries (domestic)</i></li>
<li><i>Lettuce</i></li>
<li><i>Kale/Collard Greens</i></li>
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When fruits and vegetables are consistently sprayed with pesticides, fungicides, etc. the produce itself lessons in its natural immune protection. What this means for us is that this protection isn't passed on to us in such a strong force. Just one example of this is Resveratrol, a phytoalexin (think<b> HEALTH </b>to our immune system), that is found in the skins of blueberries, grapes, and mulberries as well as in cocoa, dark chocolate, peanuts and hops. Studies have shown that spraying these foods with fungicides lowers the natural amount of Resveratrol in the skins of these foods! Of course, this would mean that when we consume these we're not getting the amount of this important cancer-fighting nutrient as God had intended for us.<br />
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Whether or not to eat organic is a personal choice; however, if you can avoid the "Dirty Dozen" and choose organic in these instances, all the better. Some examples of produce that is considered "Clean" (by the Environmental Working Group) and therefore much safer to eat in its conventional form are: Onions, sweet corn, pineapples, avocado, asparagus, sweet peas, mangoes, domestic cantaloupe, kiwi and watermelon. <br />
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For more information on this, check out the EWG's website: <a href="http://www.ewg.org/foodnews/summary/">http://www.ewg.org/foodnews/summary/</a>Gail Michalski, BA RHN CGPhttp://www.blogger.com/profile/15643669204724132433noreply@blogger.com0