55: 5 Steps to Rebalancing your Gut Health

Gut health is at the centre of human health and it’s no wonder that the gastrointestinal system is often referenced as our second brain and the body’s first line of defence against illness.  To get well, lose weight, or fix digestion, often it’s about looking deeper at healing your gut where the hidden underlying root causes of imbalance typically reside. Until you fix your gut, your immune system specifically takes the biggest hit. A condition called leaky gut happens when the lining of the gut walls becomes compromised overtime, the gut flora is imbalanced, and proteins from foods spill over into the bloodstream acting as foreign objects. All triggering the immune system to be reactive.  It is only after rebalancing the mircrobiome and the removal of fungal, bacterial overgrowth, parasites, or pathogens, that you’ll be able to fully reduce inflammation.

The long-term benefits of rebalancing the gut can include:

• Improved digestion and nutrient absorption

• Clearer thinking

• Deeper sleep

• Vibrant skin

• Increased Energy

• Weight Balance

There are several common symptoms of gut dysbiosis, a condition where the bacterial colonies of the gastrointestinal system are out of balance, which is closely associated with several other conditions including: IBS, colitis, candida, celiac disease, leaky gut, PCOS, chronic UTIs, as well as skin conditions such as acne, psoriasis, and eczema.

General symptoms of gut dysfunction often include:

• Weight gain

• Diarrhea

• Fatigue

• Vaginal or rectal itching

• Craving for sweets & carbs

• Bloating

• Heartburn

• Mood disorders

• Difficulty urinating

• Joint pain

• Hormone imbalance

• Gas

• Bad breath

• Anxiety

• Brain fog

• Low libido

• Muscle weakness

• Constipation

• Headaches

• Depression

• Lack of concentration

• Chronic allergies

• Sinus congestion

Step #1 to rebalancing the gut: don’t guess, test

One of the best courses of action, and the first places to start is with a wellness blood panel . This is truly the prerequisite step in order to have an overview of your health. Looking at bloodwork from an optimal functional perspective allows a great window into your gut health uncovering key deficiencies and early red flags. In addition there are some benefits to also looking at other functional medical lab testing.  It is the only way to really know what imbalances you are dealing with in the gut and to start building a holistic plan back to health.  Functional GI testing can uncover abnormal levels of bacteria such as small intestinal bacterial overgrowth (SIBO), candida, yeast, fungal overgrowth, H. Pylori, or other pathogens and parasites often associated with gut permeability problems.

It can take years of trials and errors and what I like to call, holistic Band-Aids such as, turmeric, frankincense, green tea powder, all in the attempt to reduce symptoms of inflammation; However, a nutritional and herbal plan alone is often not enough to get your gut back to a state of healthy balance.

Once you get the results back from the lab tests, you will then know exactly where you need to start, what you need to remove, and then work on sealing back up the gut walls.

More information: Blood Chem Panels + Functional Medicine Lab Service

Step #2 to rebalancing the gut: remove foods that harm and proceed with an appropriate yeast, bacterial, fungal, or parasite protocol 

There are certain foods in the list below that aren’t ideal for gut health which can feed unhealthy levels of overgrowth and pathogens.

Foods to Avoid

• Excessive amounts of saturated animal fats, high-fat foods, trans fats, hydrogenated fats

• Fried foods

• Dairy

• Food dyes

• Condiments and sauces

• Wheat and Gluten grains (barley, kamut, rye, spelt)

• Yeast-raised baked goods

• Alcohol

• Artificial additives and preservatives

• Processed nuts

• Carbonated beverages

• Processed and smoked meats

• Packaged and processed foods

Once you have your lab test results, you can work on removing the overgrowth and rebalancing the gut microbiome through a specific protocol such as a candida bacteria overgrowth CBO, SIBO, H. Pylori, or other parasite protocol.  These protocols work to specifically remove the biofilm and access the actual yeast, bacterial, or parasite overgrowth.  Otherwise, it is very difficult with herbal remedies or nutritional support alone to fully remove the imbalance.   Eating well can temporarily help, but often a relapse will occur since it isn’t strong enough to sustainably kill the unwanted pathogens to healthy levels.

Lab tests can also uncover other levels of toxicity such as heavy metals or mould, as well as, vitamin and mineral deficiencies.  From here, it is easier to come up with a personalized and timely plan to rebalance health through nutrition, replenish deficiencies, and remove toxins in the body.

Once you have rebalanced the gut, and sealed up the gut walls, you may find that you have less food sensitivities and that you can go back to eating a healthy balanced variety of foods.  Once you have completed your protocols, you can try reintroducing healthy foods one-by-one over a 3-day windows to observe how your body reacts.

Other Foods that May Need to be Temporarily Eliminated

• Gluten-free grains (oats, rice, quinoa, amaranth, millet, buckwheat)

• Nightshades; eggplants, peppers, potatoes, tomatoes

• Nuts and seeds (except hemp)

• High-lectin foods: beans, peas, lentils, peanuts, squash

• Bananas and high glycemic fruit: watermelon, mangos, papaya, pineapple

• Soy

• Corn

• Histamine foods: fermented foods, fermented vegetables, kombucha

Reset your Gut by implementing the 3 Day RESET guide and continue implementing it for 4-6 weeks for best results.

Step #3 to rebalancing the gut: include easy to-digest foods that heal

It takes a very strong and healthy digestive system to thrive on a raw plant based-diet.  Therefore until the gut is rebalanced, it can be beneficial to heat, blend, and stew to help breakdown nutrients so that they are more accessible, easier to digest, and assimilate. Since 30% of our energy is used to digest and breakdown foods, opting for a breakfast smoothie is one of the best ways to get in a good portion of the daily fruit and vegetable servings while reserving energy for heavier protein meals later on in the day.

When sourcing foods to rebalance the gut, it is really important to alleviate the toxic burden on the body while replenishing nutritional deficiencies by:

• Choosing organic, non-GMO varieties of produce and foods whenever possible;

• Opting for sustainable animal proteins such as grass-fed, pastured meat and wild caught, low mercury fish;

• Eating a rainbow of 7-9 servings of vegetables/day (60-70% vegetables and 2-4 servings of fruit/day (lower fructose and lower glycemic options);

• Consuming lower amounts of overall protein, about 10-15%; and

• Restricting fat to 10-20% of healthy options such as: avocado, coconut, extra-virgin, first cold pressed olive oil.

Try some Gut Healing Nutrient Dense Recipes from my SOUP GUIDE: 15 healthy ideas!

Step #4 to rebalancing the gut: reduce emotional, psychological, physical stress 

The gastrointestinal system is especially sensitive to stress.  The fight or flight response specifically diverts energy to deal with whatever the source of incoming stress may be.  This is a survival mechanism that shifts energy away from digestion to instead deal with the perceived immediate danger, either fight or run away fast. Consequently, the digestive processes shut down which shows up as lower levels of digestive enzymes and stomach acids required to breakdown food, as well as less saliva production.  This can result in stagnation, issues related to nutrient absorption, slow or hyperactive bowel activity, and hormone dysfunction.

Balancing daily routines and exercise with more calming YIN styles, or parasympathetic nervous system activities can help soothe and restore the digestive function. Here are some examples that can greatly improve the body’s ability to move into more of a rest, restore, and digest state:

• Prayer

• Breath work

• Meditation

• Soft martial arts

• Nature walks

• Massage

• Stretching

• Low-impact exercise

Step #5 to rebalancing the gut: supplement with nutrients that rebuild overall health

Very often it is still not enough to have a healthy routine of nutrition, exercise, sleep, and de-stressing even after completing one of the gut balancing protocols. The last element to the equation is to give the body a boost in terms of nutrients in order to continue healing, regenerating, and ultimately living in more of a thriving rather than surviving state.

Due to the accumulation over the years of toxic foods, substances, overuse of antibiotics, various stressors, nutritional sensitivities, and deficiencies, imbalances within the GI tract can worsen and reoccur.  Sometimes it can take years to feel balanced from this kind of damage unless given a boost with nutrients from whole foods and specific nutritional supplements.

A good foundational support may include:

• A daily activated multi-vitamin and mineral support

• Plant-based phytonutrients, antioxidants, and fiber

• Probiotics

• Vitamin D3-K

• OMEGA3

• A Digestive enzyme support

Book a free consultation to learn how to get started on rebalancing your gut health, get back the life, health, and body you want, book a free call with me here today!

50: Five easy low-cost steps to remove EMFs and harmonize your environment

This week on The Freedom to Live Podcast, I am sharing tools and action steps that are easy to implement and that are also low cost to help you remove and harmonize your environment in relation to Electric Magnetic Fields, commonly referred to as EMFs.

5 tangible action steps that won’t break the bank 
Get more control of your health by removing and blocking EMF sources

1. Remove

2. Block & Shield

3. Harmonize

Knowledge means nothing without Action.
Enjoy this week's episode!

❤️ Stephanie

The Freedom to Live 5 things Friday 

Every Friday, 5 things of value from the integrative health sciences.
The best of the best functional medicine, educational resources, research, quotes, books, tips, advice etc. all from the key pillars of the integrative health system.

1. What are EMFs and WHY should we be concerned?

Electric and magnetic fields (often referred to as EMFs) are an essential and natural part of the physical world.  Some occur naturally in nature and some are man-made.

Electric and magnetic fields occur naturally within the body in association with nerve and muscle activity. We also experience the natural magnetic field of the Earth (to which a magnetic compass responds) and natural electric fields in the atmosphere.

The human body has a charge and our body's frequency needs to be in harmony with our environment.

• Electric fields are produced by voltage A/C electric outlets

• Magnetic fields are produced by current (battery operated)

• EMFs are not the same thing as radiation

• Not all EMFs are bad

There are two basic forms of radiation: ionizing and non-ionizing:

1.Ionizing Radiation:  radioactive substances in rocks and soil, cosmic rays of the sun, and radiation from man-made technology such as x-rays machines, power stations, and nuclear reactors.

2.Non-ionizing Radiation: visible light, ultraviolet and infrared waves, waves from radio or television, cellular phones, microwaves, and electric blankets.

But whether you get radiation depends basically on the frequency. At high frequencies – radio waves, TV, microwaves etc – the fields are coupled together and you get radiation. 

The World Health Organization has declared that cell phone radiation may be linked to brain cancer. 

Several Studies connect cell phone radiation to diminished sperm count and sperm damage.

Other studies raise health concerns such as:

• altered brain metabolism,

• sleep disturbance,

• and behavioural changes in children.

EWG'S GUIDE TO SAFER CELL PHONE USE

2. Microwaves and Ear Buds (The WORST! Just REMOVE)

Microwaves cause water molecules in food to vibrate, producing heat that cooks the food. That's why foods that are high in water content, like fresh vegetables, can be cooked more quickly than other foods. 

Most of the human body is water, with an average of roughly 60%

1. Heating  food in the microwave kills nutrients resulting in dead food.

2. Cooking B12 foods (meat, milk, breast milk) destroys the B12 vitamin as well as the bacteria fighting agents found in breast milk as published in the scientific and medical literature. 

3. Plastic containers used to heat microwave meals (TV dinners) have been found to release carcinogens along with other harmful toxins into your food which is then absorbed by your body.

4. The non-ionizing radiation of the microwave can affect changes in your blood and your heart rate.

5. A study conducted by Dr. Magda Havas of Trent University found the levels of radiation emitted by a microwave affect both heart rate and heart rate variability. 

Is This Common Kitchen Appliance Harming Your Health? by Dr. Mercola

Your microwave oven will NOT help you prepare healthy food--and will threaten your health by ripping the molecules in your food apart, rendering some nutrients inert and others carcinogenic.

Dangers of EMF Exposure to the Head: WHY ear buds are not a good idea.

• Biological Damage

• ADHD

• Headaches & Depression

• Tinnitus

Dr. Martin Pall of Washington State University published an article in the Journal of Neuroanatomy (Pall 2016) to help summarize current research to-date on EMF radiation and its neuropsychiatric effects, including those linked to depression and headaches. 

• EMFs were shown to activate VGCC (voltage-gated calcium ion channels) in the brain and these channels are responsible for neural communication.

• Animal studies showed that low level exposure had a wide range of impact.

• Genetic studies indicated VCGG cause widespread neuropsychiatric effects.

Apple AirPods are constantly transmitting. 

They never take a break.

The only way to turn them off is to put them back in their box and shut the lid.  

The levels are up to  3500mV/m – 10 times the level of a mobile phone call at under 300mV/m (millivolts per metre).

3. Remove: Opt out of your home Smart Meter

Typically, smart meters are installed on the side of your home, replacing the manual analog style meter. 
 

Smart meters emit a large amount of radio frequency radiation every few seconds in all directions. So, if the smart meter is installed on the wall opposite a bedroom, there is likely to be a high amount of EMF radiation penetrating into that room.

Check out TAKE BACK YOUR POWER !
This award-winning documentary Take Back Your Power uncovers the shocking story behind why hundreds of local governments are standing against the multi-billion dollar rollout of 'smart' utility meters program.

4.  4000 hours LESS/year of wifi router radiation if you unplug for 12 hours/day

Turning off WiFi at night (setting up an inexpensive manual timer) is an easy step to reduce your exposure to EMFs while you sleep. 

• Avoid sleeping with your phone by your head or in your room.  

• Shut Off/Use Air Plane mode at night.  
   

5 easy low-cost steps to remove EMFs and harmonize your environment

1. Remove

• Microwave

• Ear buds

• Home utility SMART METERS

• Smart devices

• LED Light bulbs

2.  Turn OFF (unplug)

• Wifi at night

• Utilize Air Plane Mode at night

• Bluetooth

• Hard wire your computer back to ethernet cables

• Take remote unplugging vacations

3. Block & Shield

• Laptop and Cellphones (Defender Shield, Smart Sleeve)

• Faraday fabric blocks EMFs.  There are EMF blocking clothing and bed canopies available

• EMF shielding paint

• BlueLight Blocking glasses

4. Harmonize the Environment

• Grounding: walk barefoot outside, lay on the ground, spend moments in nature. 

• House Plants help absorb toxins and naturally filter the air.

• Salt lamps help absorb toxins and naturally filter the air.

• Shungite, is a carbon-rich stone known to reduce inflammation, oxidative stress, and EMF exposure.

• Increase natural lighting.  Replace LED with Incandescent or Halogen options to reduce the impacts on retina damage and Melatonin production.

• Feng shui, an ancient Chinese practice of creating balance with the natural world in our interior spaces.

• Hygge, similar to Feng Shui, a Danish and Norwegian word  to create an environment/mood of coziness, wellness, and contentment.

**(no affiliation with any of the above mentioned companies).  I share all this information for health educational purposes and what I use personally and recommend to family, friends, and clients.

Now that I know Better, I must do Better.
Enjoy this week.  

✌️❤️💪⚖️ Stephanie

If you would like support over the next month, 3 months, 6 months, contact us today to get started on a personalized plan to rebalance your health. 

We are launching a group program November 16, 2020 that encompasses all the pillars of the Integrative Health System to help you stay on track through the stress and uncertainty of the holidays and new year.

Nutrition
Smart Training & Recovery Tracking
Functional Medicine Lab Testing
Mindfulness
Support Community
Daily Q&A Support
 

Book your complementary consultation today.

Contact us today to reserve your spot!

45: Adopting a Healing and Recovery Mindset

Edition 45: Adopting a Healing and Recovery Mindset
 

This week I discuss 8 Key Principles on overcoming and working through addictions with food and other substances.

With gratitude,

❤️ Stephanie 🧠✨🤸‍♂️🌱

The Freedom to Live 5 things Friday 

Every Friday, 5 things of value from the integrative health sciences.
The best of the best functional medicine, educational resources, research, quotes, books, tips, advice etc. all from the key pillars of the integrative health system.

1. What do these 6 substances have in common?

When I polled my audience this week, many answered:

Inflammation
Lower Immune function
Causes/Contributes to intestinal impermeability/leaky gut
Makes us feel sick and tired
Speeds up the aging process

All True.  But I was looking for a specific answer.  They are all:

Highly Addictive

When dealing with any type of mental illness, depression, anxiety, ADHD, Addiction, there are 2 main causes:

Psychological and Biochemical factors and recovery typically requires a very multidisciplinary and holistic approach. 

I used to always separate drug and alcohol addiction with food based addictions as being totally different beasts.  But I feel like there isn't a difference, there's variation and levels to addiction, but it's still an addiction.

I outline here today 8 principles of an overall recovery and healing mindset to conquer any type of addiction:
 

1. Admit and Acknowledge your addictions.  Do you have control and power over the certain external substances such as: drugs, alcohol, caffeine, sugar, gluten, dairy?  Do you have full control and willpower to say NO? Have you tried abstaining? 75 days, 30 days, 3 days, 1 day?

2. Know your WHY.  What are the deep reasons WHY you want better? Better health, a better body, a better life, greater purpose?  WHY change.

3. Start with ONE DAY. Don’t think of forever. Just focus on winning the day! 

4. Feel to Heal.  To go without is to go within. 

5. Put in the work. Daily.

6. Acknowledge a force of healing and recovery greater than yourself.

7. Continue to seek guidance, support, and help along the way.

8. Heal yourself, Heal Others, Change the World

2. Six Nutritional factors that may be responsible for addiction, dependence, anxiety, depression, and mental illnesses overall.

Melvin Werbach, M.D., author of Nutritional Influences on Mental Illness , wrote that these six nutritional factors play a big role on anxiety, elevated levels of lactic acid, and mental illness overall:

1. Alcohol 

2. Caffeine 

3. Sugar 

4. Deficiency of the B vitamins niacin, pyridoxine, and thiamine 

5. Deficiency of calcium or magnesium 

6. Food allergens

Source: Werbach M. Nutritional influences on mental illness: a sourcebook of clinical research. Tarzana, Calif.: Third Line Press, 1991. 

3. Adopt the ONE DAY mindset

Check out this episode here. 
 

We can do anything for ONE DAY.

If you can do it for ONE DAY you can do it forever.

But don’t think about it forever.

THINK about ONE DAY AT A TIME.

Put in to practice something for ONE DAY and keep going.

Within a short period of time you have multiple days, multiple weeks, multiple months.

What you get is the accumulation of consistent action.

Low calorie diets, restrictive eating, and extreme diets where you are eliminating one of the 3 key macro nutrients long-term perpetuate a falling off the wagon, binging, spiralling behaviours, and just feeling deprived and miserable.  Many do not thrive on diets.

Within the context of healing and recovery, eliminating and abstaining from certain addictive substances for a period of time takes on the goal of getting to the root cause of addictions to things like alcohol, drugs, sugar, caffeine, baked goods, or other behaviours.

After a set period of time you need to assess your ability to sustain a healthy relationship with these substances and if the desire is there to yes reintroduce these substances and/or behaviours or to possibly continue abstinence. 

One Day at a Time.

Classic 12 Steps of the 12 Step Addiction Recovery Programs

4.  To Go Without is to Go Within (Feel to Heal)

As I woke up on day number 42 of my latest 9th attempt of the 75 hard program realizing that I forgot to read my pages,  WOW! Really Really!?

Feeling like the worlds biggest looser and a fraud.  I just sat with it.  I processed it for an entire week.  Don’t be too quick to jump back on the horse.  

Sit with it. Process it. Ask WHY. Meditate.  Go IN.

I had lost way before day 40.  I had been sneaking bits of forbidden foods the whole time.  Principle #1 admit and acknowledge your addictions. So today I’m day 7 being CLEAN (the six substances) No Alcohol, Drugs, Caffeine, Added Sugar, Gluten, or Dairy.  None of it.  

I feel great.  I feel clear and I have no interference. 

But it's still not easy.
 

1. Identify your triggers: stress, emotions, mental state.

2. Feel to heal. Sit with the discomfort. Sit with the hunger and the cravings.

3. Learn and adapt to go without.  Eliminating these substances contributes to healing your inner biochemistry.  

4. Build and Strengthen your mental muscles: willpower, saying NO, abstaining. 

5. The G word.

I can’t think of one single recovery and healing story where there wasn’t the presence of the G Word.  GOD.  A higher force outside of yourself.  A higher level of consciousness, prayer, inner knowing, inner wisdom, inner knowledge. 
 

Sometimes we have to eliminate something to get to the life god intended us to live.  A life of meaning and happiness.  

I hope you enjoyed this week's newsletter/blog and don't forget to check out our brand new podcast version of the Freedom 5 weekly.

 

If you would like support over the next month, 3 months, 6 months, contact us today to get started on a personalized plan to rebalance your health. 
 

Book your complementary consultation today.

Contact us today to get started!

44: Toxins in Tap Water and How these Chemicals Impact Health, Fluoridation on Trial, Water Filter Reviews, Next Level Water Upgrades

1. Toxins in your Tap Water

Basically anything that goes down the drain can enter our water systems. 

WHY is it important to reduce toxins from our water supply?

The greater the toxic load, the harder the liver and immune system has to work.  

Overtime the liver gets bogged down with so much and becomes less effective at filtering out the daily toxins which puts more and more stress and burden on the immune system.

Many harmful toxins are fat soluble in which the liver, through detoxification, must convert these fat soluble toxins to water soluble compounds so that they can be excreted and eliminated from the body through sweat, urine, stool, and/or breath.  Unfortunately, many of these toxins do not get properly converted and removed which means they get stored up in our fat (adipose) tissues.  These toxins accumulate over time in our bodies which makes us feel sick and unwell as we age.  

Read more on Liver Detox here: Edition 28 Spring Clean the Body

What may be coming out of your tap?

This is not a complete list, but possible toxins found in tap water may include;

Disinfectants: Chlorine, Bromine
Viruses
Parasites
Pathogenic Bacteria
Fecal Matter
Pharmaceutical Drugs
Trihalomethanes: chloroform, dibromochloromethane, bromodichloromethane, bromoform
Inorganic minerals: Chloramine, Chloride, Chlorine Residual, Free Chlorine
Fluoride
Heavy Metals: Barium, Lead, Arsenic, Chromium, Aluminum, Mercury
Pesticides, Glyphosate, Atrazine 
VOC’s
Petroleum Products
Nitrites
Microplastics
PCB’s

Stay informed and learn more with the: Pesticide Action Network North America

2. Impacts of Tap Water on GUT Health, Brain Health, Hormones, Respiratory Health and more…

The Symptoms of long-term exposure, consumption, and inhalation of the chemicals found in tap water vary;

Low Thyroid
Brittle Bones
Weakened Digestion
Hormone Dysfunction
GERD, Acid Reflux
Eczema, Psoriasis
Fertility Issues
Calcification of Pineal Gland
Lowering of IQ in Children
ADD, ADHD
Autism
Mental Health Disorders
Arthritis

 Toxins impact our biology on a lot of levels.  Chlorine and other disinfectants are used to treat our water systems so that every day millions of people have access to potable water in the absence of waterborne  illness such as cholera, typhoid fever, and dysentery.

However, as more disinfectant agents are added by municipalities to drinking, bathing, and recreational water to disinfect and kill bacteria, this same effect wipes out the good bacteria and probiotics in the human gut microbiome.  Long term consumption and exposure to chlorinated water can contribute to certain imbalances such as leaky gut, immune weaknesses, and other dis-eases within the body as mentioned above.

Additionally, when the disinfectant agent, chlorine, is combined with methane, a natural occurring compound found in water, this creates carcinogenic by-products called Trihalomethanes, a group of four chemicals; chloroform, bromodichloromethane, dibromochloromethane, and bromoform.

When we take a hot shower, the chlorinated/brominated + other possible disinfectant by-products in the water change from a liquid to a gas state (the hot steamy vapours).  Inhaling in this hot steamy shower air into the lungs where then it gets passed directly to the blood stream.  Consequently the long-term exposure of chlorine ingestion and inhalation impacts our;

Brain Health
Liver Function (reducing liver detox abilities and glutathione levels)
Respiratory Health
Energy (mitochondria)
Gastrointestinal Health 
Hormone Function

Certain government websites advise us to open the window, lower the shower temperature, or make sure the space is well ventilated, but this isn't really dealing with the harmful chemicals.

Boiling or distilling water results in the evaporation of certain chemical compounds, but not their actual removal.  Boiling water doesn't purify or remove chemical toxins from your water and with distillation, unless there is an extra filtration step, there is a risk that the evaporated chemical compounds reinfect the water. 

It is never a good idea to drink tap water in my opinion. In 1992 the American Journal of Public Health published a report that showed a 15% to 35% increase in certain types of cancer for people who consume chlorinated water. This report also stated that much of these effects were due to showering in chlorinated water. The National Cancer Institute and the US Council of Environmental Quality estimates cancer risks for people who consume chlorinated water to be 93% higher than for people who do not. There are some significant risks related to consuming chlorine and chlorinated by-products.

Halogen Compounds Impact Hormone Health

Chlorine, Fluoride and Bromine interfere with absorption of key nutrients like iodine because these halogen compounds can be uptaken by different receptors in the body found in the thyroid, pineal, as well as reproductive organs. Thyroid uses iodine as nourishment, but fluoride and chlorine can be uptaken by the thyroid gland instead, therefore blocking  the need for iodine. In Germany and in Austria since the 1930s doctors used to bathe patients with overactive thyroid in tubs containing fluoridated water because it is a known halogen.  

This is why there is a strong correlation with high levels of these compounds and brain, thyroid, metabolism, and reproductive health disorders.

3. Fluoridation on trial

Watch here

Fluoridation on Trial – Prenatal fluoride exposure is associated with large and significant reductions in IQ. Robert F. Kennedy Junior discusses lawsuit against the EPA (Environmental Protection Agency) to end fluoridation of drinking water took another giant step forward. 

Read also Canadian scientist Bruce Lanphear MD’s declaration to the court

Fluoride is a confirmed poison.   

The #1 call that the American Association of Poison Control Centres receives daily is from parents of sick children that have eaten toothpaste.Fluoridated tap water and toothpaste consumption  have been shown to correlate with certain health conditions:Low thyroid, brittle bones, weakened digestion, hormone dysfunction, GERD, acid reflux, eczema, psoriasis, fertility issues, calcification of the pineal gland, mental health disorders, arthritis, and more.Health authorities and municipalities continue to advocate the safety in small amounts, but that's the problem.  It's the slow poisoning of our bodies by chemicals that leads to an overflow of the proverbial rain barrel, what we consider dis-ease in the body. European countries that do not add fluoride to their water show no increase in cavities versus municipalities that do.  97% of  European municipalities do not add fluoride to public drinking water.

Source: Fluoride Action Network

4.  Water Filter Options

First and foremost there isn’t ONE best water purification system on the market. Pure 100% water does not exist naturally on our planet. There is no place that is just water, like distilled water. There are always minerals and other substances contained in water.

Every modality has a list of pros and cons based on your personal budget, circumstances, and individual needs.

There are 3 main methods to purifying water: Carbon filters, Reverse Osmosis, and Distillation.

Activated Carbon

There are 2 types of carbon filters; granulated carbon and solid block filters. Granulated carbon filters have air spaces between the carbon particles to trap bacteria and remove it from water, but bacteria can multiply within the air spaces. Silver is used in most granulated filters to kill bacteria, but there are concerns about ineffectiveness and silver toxicity. These filters are very economical, but their use is short-lived and safety is questionable.

An activated carbon block removes most chemicals through absorption (electromagnetically attracting chemicals to the block itself). Chemicals removed in this way typically include chloramines, chlordane, lead, mercury, MTBE, PCBs, toxaphene, VOCs such as toluene and xylene. Solid carbon block filter’s effectiveness depend on their micron rating and their volume of water treated (they can only hold a limited amount of sediment). They should be changed regularly to avoid dumping more bacteria and chemicals back into the water. Depending on the manufacturer, a carbon filter may clean from 500 - 3000 gallons of water, each unit will vary on the amount of sediment in the incoming water and should be changed at about 75% of its maximum capacity. Calculate your average daily use and mark a time change on the calendar.

Reverse Osmosis

Reverse Osmosis RO filters remove almost all toxins including minerals. These systems usually have multiple filters allowing different sized chemical and toxin molecules to pass through different steps including a carbon pre and/or end filter. There are also usually options to remineralize the water. RO units can range in size making 3 to 10 gallons a day and also tend to be at one of highest price points ($1000 -$4500). Some authorities believe that RO is the best way to purify water; Although there are some disadvantages to these systems and quality will vary based on manufacturers. The general life of an RO filter typically lasts 5 years and the carbon filters would need to be replaced more often depending on consumption. The unit may require various maintenance and repairs along the way. One main advantage to investing into a whole-home RO system is that there is the option to filter the water coming out of every faucet in your home.

"The average 10-minute shower is the equivalent to drinking 20 gallons of tap water."
-Dr. Shulze, Detox Special Report, April 2013

If you do not use a whole-home filtration system, there are options to filter individual bath and shower faucets. I currently use and recommend the Sprite Bath Ball and the Sprite Shower filter which is available with or without a shower head.   These are universal and work with most bath and showers. 

Distilled Water

The distillation process involves vaporizing water (turning it into steam) in one chamber and then condensing it into liquid in a separate chamber. This process removes most minerals, organisms, and chemicals from the water. However; VOCs such as xylene that have a higher boiling point than water will not be removed. Some very basic distillers do not remove chlorine/chloramine and other volatile gasses such as petroleum, oil, gasoline, and many pesticides are able to transfer across during distillation. Newer distillers on the market are fitted with additional filtration devices to block out anything that may distill over with the water, as well as, an activated post carbon filter.

The main disadvantage with distilled water is that they are fairly expensive and require a lot of electrical energy and significant time for water to be distilled (about 5 hours per gallon).

Based on these 3 methods of water purification, there is still some controversy on which way is the best way. In my opinion, there is no best way and in an ideal scenario, we are using a combination of the 3 above methods.

Some believe that regularly consuming distilled water may cause mineral deficiencies while others say we should be drinking demineralized water because the minerals found in water are inorganic. Both of these statements are only half true.

The bottom line is that;

1. Chemicals are not good for us and we need to get them out of our drinking and cooking water.

2. Chemicals create deficiency.

3. Minerals levels in water are not anywhere sufficient to satisfy body nutritional needs.

5. Integrative Health Solutions

Decide on a filtration system for your kitchen, drinking, and cooking water and understand that it may not be perfect. If you are drinking, cooking, and bathing in tap water right now, take the next best step to upgrade ASAP, step 1.

This is one of the most important and crucial first investments if you haven't done so already for your health.

Next Steps...

1. One of the best low investment water purification first steps (an upgrade from tap water) would be to go with the solid carbon block filter, the Big Berkey ($300-$450).  It uses gravity and carbon blocks plus fluoride filter attachments (no electricity, no hookups, portable).  What does the Berkey countertop filter remove? Complete List.

2. Remineralize your water with trace mineral drops, CT Minerals (Cellcore), or even consider a mineral complex supplement (Designs for Health, Thorne)

3. Alkalize your water with a squeeze of lemon/lime or a greens powder (Mother Earth Labs, Can Prev)

3. Start your morning with a natural electrolyte sea salt + lemon/lime

4. Focus on nutrient-dense hydrating foods over plain water (smoothies, soups, juicing recipes) whole foods lifestyle (3 structured meals for weight maintenance). Get in some more alkalinity with fresh-pressed green juice.

5. Ozone generators, such as the TheraO3, can be used to sanitize all of your food sources by simply bubbling the low Gamma O3 into your kitchen sink filled with tap water. Within minutes your tap water transforms into a sanitation station and can sterilize and disinfect all forms of unhealthy foreign bacteria, viruses, parasites.

6. Rain Barrels help save on water costs and your gardens prefer the natural rain water.  

7. In emergency situations or when traveling, consider the life straw, and/or iodine-based germicidal tablets.

8. If you are feeling stuck in your wellness journey, have a high toxic load, or perhaps dealing with a chronic or long-term illness, you may want to consider a counter-top distiller by my pure water as a next step.

Have a great week and I hope you enjoyed this article all about water and living with more harmony and wellness.

Keep leveling-up and improving your health and wellness.

Stephanie

If you are feeling confused or overwhelmed on where to start and would like an unbiased professional opinion book a complementary consultation today.

Contact us today to get started!

41: Omega Testing, Fatigue and Mineral Balancing, Thyroid & Adrenal Function, Build your At Home Doctor's Office

🧠 Edition 41
 

A Detailed LOOK on Health Foundations with 2 key yet very often overlooked Functional Labs 

True Health starts at a Foundational LEVEL .
 Let's Dive into this! 

⠀⠀⠀⠀⠀⠀⠀⠀⠀
❤️ Stephanie 🧠✨🤸‍♂️🌱

The Freedom to Live 5 things Friday 

Every Friday, 5 things of value from the integrative health sciences.
The best of the best functional medicine, educational resources, research, quotes, books, tips, advice etc. all from the key pillars of the integrative health system.

1. OmegaScore: Assess your Cardiovascular and Brain Health

Here is a PERFECT example of missing one of the basic foundations: OMEGA balance.  

So for you that have been following me for quite some time, know  how healthy I eat and live.  

BUT do I eat fish regularly? 🙄
Am I dedicated to taking that daily dose of fish oil? 🙄

I could improve, in fact, I NEED to IMPROVE and it's written here in black and white: HIGH-RISK.
 

Sometimes, it's this, the writing on the wall, because frankly, NO I'm not always motivated to take my daily fish oil.

For friends, family, referrals, and newsletter readers, I'm offering this powerful lab combo that can truly change you life! (OMEGA SCORE + the Metals and Minerals Test) for $199.00 + hst *CAD (save $130 !!!)
*No tax for International residents.  **Shipping charges may apply.
*** Your labs include a detailed intake assessment, lab interpretation, and a 6 month plan based on your results. 

Contact us today to get started!

2. Fatigue: Energy and Minerals

The work of Dr. Paul Eck, a scientist and mineral researcher from Phoenix, Arizona has been studying this field for over 40 years having analyzed over 200,000 hair samples to determine mineral patterns.  Unfortunately, as is with much of the natural health industry,  leaders like Dr. Eck have received very little publicity and are virtually unknown.

Looking at individuals mineral levels and the ratios between the four most abundant minerals in the body;

• Calcium (Ca)

• Magnesium (Mg)

• Sodium (Na)

• Potassium (K)

Speaks volumes about a persons health status and can determine if the thyroid and adrenal glands will be able to produce maximum levels of energy.  

Unfortunately very few people are aware of how deficient and out of balance their individual mineral ratios really are.  

With depleted soils and convenience foods,

People simply do not get the required daily amounts of minerals in their diet.  People are blindly taking supplements but do not know how much to take, or if they are even working to correct imbalances. 

3.  How Minerals Affect Thyroid and Adrenal Function

The calcium (Ca) to potassium (K) ratio is considered the "thyroid ratio" which is optimally at a 4:1, the greater the ratio between calcium to potassium, the weaker the thyroid gland will become overtime.  

Calcium and potassium are two specific minerals which regulate the thyroid gland, so if a person has too much calcium in his tissues in proportion to potassium, he will have an underachieve thyroid gland.  Inversely if he has an excess of potassium in relation to calcium in his tissues, he will have an overactive thyroid gland. 

To bring the minerals back into balance, it always involves a multi-factor approach.  Typically, we are working on:

1. Increasing the synergists: magnesium, selenium, Vitamin D among other nutrients.

2. Balance chronic stress.

3. Incorporate more fresh whole foods rich in potassium (eliminate sugars and processed foods).

4. Improve digestion: leaky gut, elimination, and absorption.

5. Re-test a hair tissue sample in 8 months to assess the effectiveness of the plan. 

4. Mineral Balance in Practice

 

Let's look at the calcium (Ca) to potassium (K) ratio, the "Thyroid Ratio".  The normal maximum energy level is 4.0.

This person, yours truly, has a ratio of 9.36.  A ratio between 6-10 equates to adequate energy levels, but still at a 20-30% energy loss (under-active/slow thyroid).   By the way, my functional complete Thyroid panel levels are stellar! 

The real secret to understanding human health is to understand the ratios between individual minerals.

Even a 10% energy loss will greatly affect energy and vitality.

Unfortunately I see a majority of people with a calcium to potassium ratio between 20 - 40 above the ideal 4.0 which indicates a 75% - 85% or more energy loss.  These people have very poor energy levels.  

I've actually seen it as high as 200.  This person had very little energy and had every test done in the book by conventional doctors with little answers except: welcome to your 60s. 

For friends, family, referrals, and newsletter readers, I'm offering this powerful lab combo that can truly change your life (OMEGA SCORE + the Metals and Minerals Test) for $199.00 + hst *CAD (save $130 !!!) *No tax for International residents.  **Shipping charges may apply.

***Your labs include a detailed intake assessment, lab interpretation, and a 6 month plan based on your results. 

Contact us today to get started!

5. Build your At Home Doctor's Office

https://youtu.be/f4gqEUFAcB8

To monitor your daily health status, it is recommended to regularly check your;

1) Body temperature (Thermometer)
2) Oxygen levels and heart rate (Oximeter)
3) Blood sugar (Glucometer), and
4) Blood pressure (Blood Pressure Monitor)

Watch the above video on how to get your own home doctor's office set up. 

Thank you for reading this week's newsletter!  There's always an underlying answer to WHY you do not feel well and it's NEVER too late to start rebalancing your health from an root cause level.

Enjoy your week!

❤️ Stephanie

32: Boost Brain Health, Sleep Tips, Gratitude, Best Exercise for Brain Health

Edition 32 🧠 Brain Health
Get your brain right and health will follow. - Dr. Daniel G. Amen

Enjoy this week's tips, resources, and strategies all about prioritizing brain health.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
❤️ Stephanie 🧠✨🤸‍♂️🌱

The Freedom to Live 5 things Friday 

Every Friday, 5 things of value from the integrative health sciences.
The best of the best functional medicine, educational resources, research, quotes, books, tips, advice etc. all from the key pillars of the integrative health system.

1. Brain Health

The TOP 5 detriments to brain health include:

1. Smoking, Alcohol, Drugs, Prescription Drugs

2. Caffeine (Stimulant) over 300 mg/day.  

3. Processed, High refined sugar foods and especially **chemical sugars: sugar alcohol, Splenda 

4. Low omega 3 + High Saturated Fat + Processed Diet

5. Physical inactivity and being overweight or obese

Nutritional and Lifestyle Factors to Boost Brain Health

Diet (80/20) 

1. Eat Smart:  Low inflammatory, quality protein, low-glycemic, high-fibre, antioxidant-rich food.

2. Redefine treats.  Dark chocolate is rich in flavonoids, unless you have histamine issues, a dark chocolate treat greater than 75%  can be very beneficial.

3. Swap out occasionally the coffee with a green tea/matcha. Caffeine/coffee isn't entirely bad, just know what amount works for you avoiding levels over 300mg/day.

4. Wild blueberries (dark berries) are low glycemic and high in antioxidants which are good for nervous and brain health.  

5. Focus on the good fats (Omega-3) to balance saturated fats.   EPA found in small fatty fish counteracts Arachidonic acid which is the highest in peanut oils and animal products.  Look at consuming SMASH fish (Sardines, Mackerel, Anchovies, Salmon, Herring) or a high-quality fish oil supplement.

Lifestyle

1. Sleep; Aim for 7-9 hours of sleep time.  

2. Manage Stress;  Herbal adaptogens can help tone down the stress response in the body ie) Rhodiola, Ashwaghanda, L-thenanine, Phosphatidylserine, Adrenal soothe; Ginko, Ginsing, Magnesium.

3. Moderate Exercise; Overexercise can be neurodegenerative causing more stress and inflammation.  

Upcoming Topic with Chef Collin, Mondays at 11EST on Instagram Live.  
Follow me on Instagram here to tune in to our weekly conversations.  

Monday, June 15: 👉 Top 5 causes of inflammation⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
Upcoming Topics:⁣
Physical signs of Vitamin D deficiencies⁣
Histamine Intolerances and 5 main causes⁣

2. Sleep is #1 to rebalance health

🧠 "One of the fastest ways to hurt your brain is to get fewer than 7 or 8 hours sleep at night. People who typically get 6 hours or fewer of sleep have lower overall blood flow to the brain, which hurts its function.⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
Researchers from the Walter Road Army Institute of Research and the University of Pennsylvania found that chronically getting fewer than 8 hours of sleep was associated with cognitive decline." ⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
Unleash the Power of the Female Brain by Dr. Daniel G. Amen⁣

5 tips

1. Dark Room (blackout blinds)
2. Cool Temperature
3. Remove/Reduce Technology: No screens 2 hours before bed; or use blue blocker glasses. Turn off wifi router for the night.
4. Magnesium or other sleep support supplements
5. Stop eating 3-4 hours before bed

Bonus: Shut down the Monkey Mind: Celebrate daily wins (I did do list), gratitude, write down 3 intentions for the following day

3. Mindset: Always Return to Gratitude

The Best Exercise for Brain Health

Moderate Exercise Daily for life is the best for long-term brain health!  

Simply just walk.  

A steps prescription is commonly specifically used as part of a treatment protocol in traumatic brain injury recovery.  Increased steps has shown to increase neuroplasticity (brain growth) whereas a sedentary lifestyle shows bad blood flow to the brain.  

Aim and work up to a daily goal of 10 000 steps.

Enjoy the upcoming week.

❤️ Stephanie

1: Key Pillars to Integrative Health

My goal is to bring to your inbox, every Friday, 5 things of value from the Integrative Health space.  I want this email to be something you look forward to reading every Friday.  A round up! The best of the best Integrative health educational resources, research, quotes, books, tips, advice etc. all from the key pillars of the integrative health system.

1. Nutrition: The most loved and shared repost this week from the gram.  Agree! There's nothing like a good visual message.

2. Spirituality and Mindset: 

Lesson 19: "Every Desire is created by some past desire.  The chain of desire never ends. It is life itself.  Don't consider any desire useless or wrong -someday each one will be fulfilled.  Desires are seeds waiting for their season to sprout.  From a single seed of desire, whole forests grow.  Cherish every wish in your heart, however trivial it may seem.  One day these trivial wishes will lead you to God." - Deepak Chopra

Twenty Spiritual Lessons for Creating the Life you Want by Deepak Chopra

3. Functional Medicine: Biology before Psychology.  

Rethinking the traditional "Mental Illness", counselling, and the therapy paradigm.  An interesting perspective here with Dr. Mark Hyman and Dr. Daniel Amen on the Doctor's Farmacy.
 

https://www.youtube.com/watch?time_continue=1&v=2Ob5uJ9P6Ww&feature=emb_title

Also available on Apple Podcast here.

4. Natural Health Education: 

Free Detox Course by Dr. Stephen Cabral. 

Get the Course Free Here!

Want more learning with Dr. Cabral?  

The IHP Integrative Health Practitioner Course is open for the last time this 2019 year for enrolment.

Happy to share and answer any questions from the student perspective having graduated from the Level 1 and Level 2 certifications.
 

IHP - Dr. Stephen Cabral

IHP Practitioner Course Info

5. Exercise Motivation: Schedule a Meeting with your Mat in your Agenda everyday. 

Do you spend more time thinking about getting out of a workout than actually doing one? 

I know I do🙋‍♀️🤦‍♀️🤫

🎄 Maybe it’s the time of year with the hustle of the holidays upon us. 

but committing to yourself.
Just 10 minutes on the mat.
Once you just start.
Almost always ends up being more than 10 minutes. 
100% of the time.
Progress is a daily Practice.
Challenge yourself to move your body everyday!