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!

51: Natural approaches to Cold and Flu Season

Being healthy and living a long healthy and happy life is first and foremost a lifestyle.   

Maintaining a healthy immune system is the primary way of protecting against an excessive number of colds. If you catch more than one or two colds a year, you may have a weak immune system. To strengthen the immune system, I will be sharing some of the foundational recommendations here today.
 

A Naturopathic cure has three main components:

1. The elimination of evil habits such as overeating, consuming alcoholic drinks, drugs, coffee, or meat, excessive worry, etc.

2. Corrective habits to regain health including proper breathing, exercise, relaxation, positive mental attitude, in the pursuit of health and wellness.

3. New principles of living which includes the proper selection of food and natural therapies.

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. HOW and WHY alcohol impacts our immune system?

Alcohol dependence (in moderation or over consumption) is probably one of the most serious health problems facing society today. Alcohol:

• Overloads the detoxification processes, contributes to liver damage, and immune suppression

• Produces chemical stress on the body

• Increases oxidative stress because it contributes to the depletion of critical antioxidant glutathione. 

• Increases adrenal hormone output

• Interferes with normal brain chemistry and normal sleep cycles. 

• Contributes to nutritional deficiencies: B6, B vitamins, Selenium, glutathione, Zinc, Vitamin A, Antioxidants, imbalanced Amino Acids, Vitamin C, Magnesium

• Impacts Gut health: the intestinal microflora is severely deranged in moderate to heavy alcohol consumption.

• Contributes to Hypoglycaemia (disregulated blood sugar) 

Alcohol is often used as an unhealthy calming effect (a Maladaptive coping mechanism) to deal with stress.   

If you want to have a healthy liver, there are three things you definitely want to stay away from: 

Saturated fats, refined sugar, and alcohol. 

Consider following the 3-day Reset as a template which is  designed to stabilize blood sugar, provide a lot of whole food nutrient dense foods that help support your liver, digestion, and ultimately support a healthy functioning immune system. 

2. Love your Lymph: Hydration and Dry Brushing

The lymphatic system, critical to immunity, is a network of tissues and organs that rid the body of toxins, waste, and other unwanted materials; Lymph fluid contains white blood cells that are instrumental in fighting infection all throughout the body.

A healthy lymphatic system is key to a healthy body.

1. Hydrate: Lymph is about 95% water, making water essential for its health.

Drinking plenty of liquids and using a vaporizer help maintain hydration within the respiratory tract which helps repel viral infection while also improving white blood cells function.

The type of liquids you drink is very important. Studies have shown that consuming concentrated sources of sugars such as glucose, fructose, sucrose, honey, or orange juice greatly reduces the ability of white blood cells to kill bacteria. 

Avoid Caffeine and alcohol, both of which have a diuretic effect. 

 Exercise

First morning exercise such as jump rope or jumping on a small trampoline/rebounder can help get the lymph moving.  There is no pump within the lymphatic system like in the cardio vascular system, so exercise and moving the body is the only way to get it flowing.

3. Dry brushing

Dry brushing helps move the lymph to naturally detox through lymphatic drainage, exfoliate the skin, and clean pores.  In dry brushing, the skin is typically brushed toward the heart, starting at the feet and hands and brushing toward the chest.

3. Sugar

As mentioned above, sugar, even if derived from natural sources such as fruit juices and honey, can impair immune function. 

This impairment appears to be due to the fact that glucose (blood sugar) and vitamin C compete for transport sites into the white blood cells. 

Excessive sugar consumption may decrease vitamin C levels and result in a significant reduction in white blood cell function. 

4.  Antibiotics

More than 90% of all sore throats are caused by viruses. 

• If you have a sore throat, see a physician to rule out strep throat as the cause. 

• Before antibiotics are used, an in-office rapid strep screening test should be performed. 

• If antibiotics are used or have been used, it is important to use a probiotic supplement containing Lactobacillus acidophilus and Bifidobacterium bifidus. 

• 70% of doctors regularly prescribe an antibiotic for acute bronchitis even though it provides no benefit and significant risk. 

The main risks with overusing Antibiotics include:

• The overgrowth of Candida albicans 

• The disruption of normal gut microflora

• The possibility of developing antibiotic-resistant strains of bacteria. 

5. Key Natural Cold and Flu Supplements + Folk recipes and remedies

Herbal Cold & Flu Protocols to have on hand for acute infections:

At the 1st Sign of a Cold:

• Rest

• Stay Warm

• Drink fluids

• Eat Well (NO SUGAR)

• Elderberry Syrup 1 Tsp every 2hrs.

• Echinacea Tincture 1 tsp every 2hrs. (Discontinue after 2 days)

• 5 drops of Oregano oil under the tongue

Everyday Foundational General Supplements

1. Vitamin C (Ascorbates) Buffered Vitamin C

2. Magnesium Glycinate

3. B-Complex

4. Electrolytes: Sodium; Magnesium; Potassium & Trace Mineral Drops

Accute Cold, Flu, and Respiratory Symptom Supplements

**Note these are not to be taken as everyday supplements (only taken to support the onset or beginning stages of symptoms)

1. Olive Leaf Extract

2. Goldenseal

3. Oregano

One of the main treatment goals in bronchitis, sinusitis, and pneumonia is to help the lungs and air passages get rid of the excessive mucus. 

• Neti Pot

• Nebulizer

• Castor oil Pack

• RLT

• InfraRed Sauna

• Magnesium Epsom Salt Warm Bath

• Mustard Poultice

1. Apply a heating pad, hot water bottle, or mustard poultice to the chest for up to 20 minutes twice per day. 

2. A mustard poultice is made by mixing 1 part dry mustard with three parts flour and adding enough water to make a paste (the strength of mustard powder varies greatly, so test a small amount on the skin first to be sure it is not too strong, as indicated by excessive redness). The paste is spread on thin cotton (an old pillowcase works very well) or cheesecloth, and the folded cloth is placed on the chest. Check often, as mustard can cause blisters if left on too long. 

3. After the hot pack or mustard poultice, perform postural drainage by lying with the top half of the body off the bed, using the forearms as support, for a 5-to 15-minute period while trying to cough and expectorate into a basin or newspaper on the floor.

   Electrolyte Water:

The balance of potassium, magnesium and sodium helps to rehydrate your body on the cellular level keeping you hydrated and best able to battle a virus.

• 4 c. water

• 1/2 tsp salt

• 1/2 tsp baking soda

• 1 juice of lemon lime

• 10-15 trace mineral drops

• 1 tbs elderberry syrup

Mix all ingredients together and drink throughout the day.

To Avoid Secondary Infections:

All of the above plus:

Fire Water—1 Tbs (recipe below) every 2 hrs. or as often as needed

Buy or Make Elderberry Syrup Recipe:

• 1 cup fresh or frozen elderberries de-stemmed (or 1/3 cup dried)

• 1-2 cinnamon sticks (optional)

• 5 whole cloves (optional)

• 2 Tbs. fresh, grated ginger (optional)

• 2 cups water

• 1 cup honey

• 2 Tbs. lemon juice (optional) (necessary if canning)

• Simmer elderberries and spices (if using) in water for about 20 minutes, mashing slightly.

• Stir in honey until completely dissolved.

• Store in the refrigerator until it molds or process in a boiling water bath canner for 10 minutes (adjust for altitude) to store on shelf.

Each pint contains about 92 1 tsp. servings.

Dosing:

Take 1 tsp every day to strengthen your immune system.

Take 1 tsp every 30 minutes to 2 hours at first sign of a virus.

*Note* To make a honey-free version that is safe for babies you can replace the honey with rice syrup.

Fire Water:

• 1/2 cup garlic cloves, whole and unpeeled

• 1/2 cup whole dried or fresh cayenne or 1/8 cup red pepper flakes

• 1 qt raw apple cider vinegar

• Put herbs in jar

• Pour ACV over herbs, stir in until all herbs are wet

• Cover with plastic lid

• Steep for 4-6 weeks, shaking daily for the 1st week

• Strain off herbs

• Store in cool, dark place

Vinegar tinctures will last for at least 1 year when stored in a cool, dark location.

Dosing:

Take 1/2 oz (1 Tb.) every 30 minutes - 2 hr. to avoid any secondary infections or anytime you would use an antibiotic

Fire Water Oxymel:

• 1/2 cup Fire Water (see previous recipe)

• 1/2 cup honey

• Heat slightly and stir until thoroughly mixed.

• Cap and store in a cool, dark location. Will store well at least a year.

Dosing:

Take by the tsp as needed to soothe a scratchy throat or a dry tickly cough.

Sage and Salt Gargle:

• 2 Tb. Sage

• 1/2 cup of boiling water

• 2 Tb. salt

• 1/2 cup of raw Apple Cider Vinegar

• Put sage in a jar. Pour boiling water over sage. Cover and let steep about 15 minutes.

• Strain into a fresh jar.

• Mix in salt and vinegar.

• Keep in refrigerator for up to 4 days.

Dosing:

Gargle 1 or 2 mouthfuls as needed for a hot, raw sore throat.

Please consult your medical provider for any other symptom that is severe or concerning. 

For a specific consultation on how to proceed this Cold and Flu season with a customized plan, book a free consultation today.
 

Book your consultation 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! 

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❤️ 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

37: Environment vs. Genetics, The Functional Medicine Difference, Create the Space for Wellness, Detox Soups, Build Immunity, Attract Like-Minds

🧠 Edition 37: All About Your Environment

Enjoy this week's tips, resources, and strategies all about creating the ideal environment for your health, wellness, and inner peace.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
❤️ 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. The Difference

I AM literally the PICTURE PERFECT IMAGE of HEALTH. 
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I eat, sleep, breath health, and am definitely considered above the average by my conventional medical doctor's standards:
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• Bloodwork is normal

• Hormones are normal

• Tests are normal

• Lifestyle and Mindset on point

⠀⠀⠀⠀⠀⠀⠀⠀⠀
So when I walk in to my conventional medicine doctor appointments with a list of subtle digestive and hormonal dis-ease symptoms, I am left with either of the 3 options:
⠀⠀⠀⠀⠀⠀⠀⠀⠀

1. A prescription to band-aid my pains,

2. A referral to a specialist, or simply

3. "you're tests are all showing up as normal", there's nothing further to be done. ⠀⠀⠀⠀⠀⠀⠀

I can walk away and accept this, or I can continue to seek answers.
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THE DIFFERENCE between conventional and functional medicine lab testing is that:⠀⠀⠀⠀⠀

1. There is ALWAYS a reason WHY. 

2. Symptoms are not to be JUST accepted as a way of life, and 

3. What is NORMAL is not necessarily OPTIMAL.⠀⠀⠀⠀⠀⠀⠀⠀⠀

This healthy lifestyle, an integrative approach, and yearly functional lab testing is the path I chose to live the rest of my life and in the process I'm able to help guide my family, children, and others who are seeking answers.

If you or someone you know is struggling or still seeking answers, I invite you to set up a complimentary call today.
 

Book Now

2. Environment is Everything

The many LESSONS from plants.

My #1 lesson so far in this new gardening life and newfound love for growing plants 🌱 is that it's all about the ENVIRONMENT.  

Continuously cultivate and create the environment of health, wellness, and inner peace so that balance will be restored.  You will THRIVE.

3. Nutrition: Create a Detox Lifestyle with Soups

Soups are easy to digest, gut-healing, nutrient-dense, and full of delicious properties to aid in a constant detox lifestyle.

This recipe/method can act as a template to mix and match a variety of ingredients and spices to suit your tastebuds or to accommodate whatever you have on hand.

The Insta Pot Method

Since getting my insta pot, it has saved me so much time and money in the kitchen and I'm more inclined to make healthy batches of soups, stews, grains, legumes etc. from scratch

Sweet Potato Squash Soup

1. Choose a base: onions, garlic, fennel, leaks, celery
2. Choose some spices: turmeric, ginger, red pepper flakes, cumin, curry
3. **Choose main ingredients: sweet potato and kabocha squash
4. Add veg stock or filtered water
5. Choose some garnish: fresh herbs, hemp hearts 

• **Pressure cook the squash and sweet potatoes, 8-10 minutes, first to easily remove skins.

• Sauté step 1 ingredients 3-4 minutes

• Add in spices and sauté for another 3-4 minutes

• Add stock + cooked sweet potatoes and squash, pressure cook on soup mode for 15 minutes

• Remove lid and blend with a hand blender.

• Garnish with some basil and hemp hearts.

  • 3 TBS of hemp hearts = 10g of protein.

Let me know if you try this recipe or make up your own. 

4. Build an Environment of Immunity

5. Connect with a like-minded Community

This week we spoke about building the strength, courage, and bravery to live more in your truth.  Create the confidence to make any step towards your truth. 
👉   Click here to watch this week's episode 

Enjoy your week!

Wishing ✌️peace 💪 strength ❤️ love and  ⚖️ balance.

Stephanie

33: Reduce Inflammation, Nutritional Deficiencies, Heavy Metal Toxicity, Hormone Imbalance, Estrogen Dominance, Inflammatory Vegetable Oils, Gluten & Dairy Sensitivities

Edition 33 Beat Inflammation

Inflammation in the body equals inflammation in the brain which equates to imflam-aging.  Feeling and looking youthful is an inside job.  

Enjoy this week's tips, resources, and strategies all about minimizing inflammation from a root-cause level. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
❤️ 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. Deficiencies

One of the root imbalances to inflammation can be a deficiency in specific vitamins such as: C, E, D, and the B vitamin family.  The whole premise of functional and integrative medicine is to replenish deficiencies and remove toxicity to rebalance the body back to a state of health. 

Our food and soil systems are depleted even if you are literally doing the best at getting in a variety of nutrients.  I see this time and time again on reading functional medicine labs: people have systemic nutrient deficiencies and ratio imbalances.

A simple start is here:  Foundation Level 1.

A good quality, functional medicine, 3rd party-lab tested, made in Canada, endorsed by practitioners supplement.

Order Today

2. Heavy Metal Toxicity

Reduce Exposure in your food, air, and water systems.

1. Choose to eat wild caught small fish: Sardines, Mackerel, Anchovies, Salmon, Herring and avoid big fish with high Mercury content: Tuna, Sword Fish, Marlin, Sea bass to name a few.

2. Avoid drinking city tap water and have your well water tested.  Filtering your water is always a good idea.  I personally use a solid carbon countertop system by Berkey Filters.

3. Avoid using Aluminum cookware, aluminum cans, and personal care products that contain aluminum. 

4. TEST your levels of toxic metals and mineral balance with the Hair Tissue Mineral Analysis. 

5. Complete a Heavy Metal Detox Protocol that includes alkalizing Vitamin C, cilantro, chlorella, and biofilm disrupters. 

3. Hormone Imbalance (Estrogen Dominance)

Make the UPGRADES and get rid of Plastics and other Xenoestrogens from your life.

8/10 of the people I work with experience some type of Hormone Dysfunction that holds them back from feeling and showing up to life at their best.⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
🎈 Irregular or missed cycles⁣
🎈 Bloat ⁣
🎈 Adult acne/ cystic acne⁣
🎈 Hair thining⁣
🎈Unwanted weight loss or Inability to lose weight⁣
🎈Unexplainable body aches/ joint pain⁣
🎈Heightened PMS⁣
🎈Challenging pre/post menopause symptoms⁣
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These are all signs of some type of subclinical imbalance in the body, which can be the start of a dis-ease based process in the body. Getting regular hormone tests done are the best way to prevent female dis-eases of the body because we can rebalance the body back to health.⁣
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Thorugh functional medical lab testing, these are the lab markers that we look at from a functional medicine (education on your personal health) non-diagnostic perspective. ⁣
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We deliver the FULL picture all in ONE LAB:⁣
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👉The cortisol curve C1, C2, C3, C4 (saliva taken 4x/day)⁣
👉Estrogen, Progesterone and the E:P ratio (for estrogen dominance/in men too!!)⁣
👉 Androgens: DHEA, Testosterone⁣
👉Thyroid: TSH, T4, T3, TPOab, insulin, HbA1c⁣
👉Vitamins D2, D3⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣

Book a Free Consult today

4. Low Omega-3 : High Inflammatory Vegetable Oils

Aim to increase healthy Omega3 from either fish or plant foods;

🐟SMASH (Sardines, Mackerel, Anchovies, Salmon, Herring)

🌱Flax seed, Chia Seed, Hemp Hearts

An example here above of an upgraded Mediterranean style fish and chips lunch.  Home-made organic oven roasted potatoes with wild caught sardines in olive oil.  

5. Chronic Food Sensitivities: Gluten & Dairy

The easiest way to reduce inflammation is through diet.  If you haven't already downloaded, saved, and have my 3-day reset posted in your kitchen.  Today is the day to get started. 😁

Get the 3-day Reset here. 

Enjoy your week!

❤️ Stephanie ☀️🌴

31: Grounding, Cold Water Therapy, Metabolism & Weight Balance, Toxicity Quiz, Exercise Planning

Edition 31 ⏚ Staying Grounded

How to stay grounded in a perceived world of chaos.
Enjoy this week's tips, resources, and strategies.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
❤️ 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. Grounding!

Literally and Simply! kick off your shoes and socks and connect your feet to the ground.   Sand, dirt, pavement, it doesn't matter, but, preferably pesticide free grass! 

Grounding, or Earthing is one of the simplest overlooked practices out there to simply have skin contact with the negative ions of the earth. Just being grounded, changes our nervous system state from sympathetic mode (fight-flight) to parasympathetic (rest, recover, digest), it lowers your heart rate and energetically calms the body.  

In the electrical world, everything is grounded for safety.  I think we need to visualize this for ourselves, and start a daily grounding practice to the physical earth.

The first morning dew is a perfect time and place to get started!!! 

Maybe take your morning routine outside this week.

More on grounding here: Grounding the Human Body: The Healing Benefits of Earthing

2. Cold Water Therapy

This is one of the fastest ways to literally throw yourself in to the present moment and get out of your head is with a cold plunge.  It forces you to breathe.  Once you get past the first 20 seconds, the initial shock of it, you can begin to breathe through it using a variety of breath techniques, or simply, box breathing: breathe out to the count of 4, breathe in to the count of 4 and repeat. 

The cold is always uncomfortable, it never gets easier, and there is always the desire to escape it.   But overtime it strengthens the mind with a physical and mental practice.  

Cold water therapy has been used for decades in athletic training recovery to calm sore and overworked muscles, reduce inflammation, but also helps with immunity, circulation, aging, cellular-energy, and much more.  

Cold plunging, however, is not for everyone especially for individuals who are in a heightened stress nervous system state.  It can do more harm than good.  It isn't a good idea to further shock the body.

Like anything, this is a graduated process and practice.  Start small and build.  

Cold showers are also a good way to get started.

Check out my outdoor DIY garden hose shower! I'm using this as part of my morning routines (faster than filling a tub), for post-workouts, or rinsing off on hot days. 

3. Nutrition Factors: Improve Metabolism & Weight Balance

Low calorie are low-energy diets and they are not a long-term solution. These “solutions” are often nutrient deficient and/or are missing major food group categories. ⁣
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The main danger of the low-cal “lifestyle” over the long-term is that metabolic rate can be significantly affected. Because energy intake below needs can depress resting metabolic rates by 10%-20%, or the equivalent of 100-400 kcal/day. ⁣
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This drop in basal needs, as a consequence, decreases the amount of energy needed to maintain weight.

The discussion almost always involves more than calories in calories out, sure this is important, but how are nutrition plans supporting these 5 important factors below? ⁣
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1. Thyroid;⁣
2. Iron;⁣
3. Blood Sugar and Cholesterol;⁣
4. Liver;⁣
5. Cortisol and Stress.⁣

How is thyroid being supported? Have you tested the full panel including antibodies?  What about Iron?Often symptoms of low energy, low motivation, low thyroid can be related to a deficiency in iron.  Then what about vitamin C! this vitamin helps the absorption and bioavailability of iron.  See how there are so many factors, always the "fix" is not one thing, but a collection of lifestyle and nutritional practices.  
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If you are unsure about where to start, I invite you to book either a 30 minute nutrition consult, or a 1hour integrative health assessment.  Both services include a detailed symptoms questionnaire done prior to the session to really dive into underlying imbalances to help you build a plan and blueprint to live by.  

Book Now!

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

👉 How to boost brain function with 5 foods and lifestyle factors⁣

4. Toxicity Quiz

The whole premises of my practice is the Functional and Integrative Medicine approach: Remove Toxicity and Replenish Deficiencies to Rebalance the body. 

1. Remove
2. Replenish
3. Rebalance

Start here with taking 10 minutes to look at your toxicity load with this questionnaire.  

If you need help with your results, please set up a complimentary call by emailing, or texting back.

stephanie@thefreedomtolive.ca
647-838-7833

5. Exercise: Plan it. Set Up. Do it. Enjoy it. 

This is the conclusion. The more I set the intentions, plan, physically get the gear ready the night before. Actually do it and stop "awefulizing" it in my head....lol It's a never ending journey.  Might as well fall in love with the process and so I repeat:   Enjoy the journey!

I hope this email newsletter blog has inspired you to go in to next week with more grounding techniques.  

The world is definitely a little cooky right now and more then ever we need to get back down to earth.

Enjoy the upcoming week.

❤️ Stephanie

28: Liver Health, Alkaline vs. Acidic Foods, Graduated Exercise with Kettlebells

Edition 28: Spring Cleaning the Body

Focus on what you CAN do and not what you can't do.

This week is all about spring cleaning the body and looking at supporting our LIVER HEALTH. 

Enjoy this week.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
❤️ 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. Liver Health: WHY this concerns EVERYONE.

For the the last two weeks on Chef Collin's channel, every Monday, Live at 11:00AM EST we’ve been discussing the WHYs of eliminating gluten and dairy to reset immunity and overall health.  Naturally, the next phase to this conversation is looking at liver health.

Traditionally liver detoxification is done in the spring and fall when temperatures are moderate and fresh greens are plentiful.

On detox plans we avoid anything inflammatory, processed or white: sugar bread, alcohol, aged, pickled or spices that can trigger allergies or histamine reactions.

A good way to start is to look at food in terms of Alkaline vs. Acidic and to aim for a ratio of +/- 80% alkaline 20% acidic.

Section 8 of my integrative health assessment asks about liver and gallbladder health specifically.

These symptoms are communication messenger that your body/liver is telling you that it needs support.  

How many boxes do you check here below: ?

2. What is Liver Detox? How to Reset?

The word Detox, has been so overly mis-marketed as a quick-fix product or crash diet plan.  

Truthfully, detoxification is a very in-depth and scientific process that the body does naturally to release toxins through our 4 main detox pathway channels: breath, sweat, urine, faces.  But in order to expel toxins out of the body through our kidneys, colon, lungs, and skin, most toxins being fat-soluble, need to be converted over to water-soluble toxins to then be released with the help of different nutrients as shown in the image above. (phase 1 + phase 2).

A lot of "detox" products on the market do not contain these nutrients, therefore there is really no assurance that your body is properly getting rid of toxins.  Toxins can actually get stuck between phase 1 and phase 2, an intermediate phase if the proper phase 2 nutrients are missing from diet as well as a detox formula.

Just removing a toxin, like sugar, doesn't mean you are detoxing. The proper term would be a "sugar elimination".  Although eliminations are good, by just removing the triggers, this can still be a band-aid approach by not actually getting at the underlying root cause of the issue.  

Detoxing is a true physical, chemical, mind, and emotional process of releasing toxicity. 

Most toxins are stored in our adipose (fat tissues) because toxins are mostly fat-soluble compounds, and this shows up predominantly in the mid section.  

As a protection mechanism, our bodies will hold on to toxic water or fat weight as opposed to just dumping these toxins into the blood stream.  This is one of the main reasons no matter how much calories in/calories out, the body will not release this weight. 

By choosing a detox nutrition plan and formulation (functional medicine detox) that includes all these nutrients, we are setting the body up to be able to safely remove any stored toxic water and fat weight.  

Remember the 3-day reset? That is the basic detox nutrition plan that I use with clients on our 15-day integrative detox.  Click the image below to save/print a copy.

If you are interested in completing this 15-day plan, email us to get started.

stephanie@thefreedomtolive.ca

 

3. Mindset: Perspective

https://www.instagram.com/p/CAImTA6j3qH/

Graduated Exercise: Bringing in the Kettlebells

Kettlebells are so versatile and easily incorporated into daily functional full body workout flows. ⁣They are a perfect tool to increase weight and resistance into your workouts, and they are a fun novelty.

The goal of any GEP: Graduated Exercise Program is to gradually increasing the number of reps, sets, and weights weekly or biweekly without burning out or overtraining. ⁣
⁣
🙏


Have a good week and Happy Spring Cleaning your Health.

❤️ Stephanie

13: Melatonin and Sodium: Potassium significance & Keeping perspective

🧠 #brainhealth 🧠✨

At the root of healing, the first step is to balance the nervous system and get back to a normal natural biological cycle between cortisol and melatonin production.

The opposite of the stress hormone (cortisol) is melatonin.  In functional medicine, we look at everything in ratios and balance.

Most of society is in a cortisol dominance, sympathetic nervous system SNS, or chronic Fight Flight stress-based state.  

Often this state of being is very unconscious because we get used to this "just a way of life" mindset.

Here are 3 lifestyle steps that you can implement TODAY to regulate your natural biological rhythms.

1. Set consistent wake and sleep times.
2. Wear blue light blocker glasses (amber glasses) starting at 6:30pm daily.
3. Create an electronic power-down (sunset) in your home.  Switch off electronics, wifi, screens ideally a few hours before the set sleep time (step 1). Opt for (unscented natural) candle light or the soft glow of salt lamps.

7 days a week might be a stretch.  Everything starts in levels and graduated steps.  Aim for one day and one thing and build forward. 

Consistent action and consciousness over time. 🔑✨

2. Mineral Balance: Potassium to Sodium

The 4 Minerals: Potassium, Sodium, Calcium, and Magnesium need to be balanced to maintain proper bodily systems.

WHYs: Potassium needs to be balanced with Sodium:

❤️Circulatory - Helps lower heart rate, dilate arteries, and reduces blood pressure

🚽 Digestive - Keeps things moving properly 

🍠 Metabolic - Needed in carbohydrate metabolism

💪 Muscular - Contraction (prevents cramping)

🧠 Nerve and sensory activity

A low potassium dietary (unbalanced diet) intake can contribute to low levels of potassium in the body.  Long-term use of diuretics, laxatives, licorice, as well as, tobacco and excess caffeine can all be factors that deplete potassium and interfere with absorption. 

Signs of Potassium Deficiency:

• Allergies

• Constipation

• Fatigue

• Irregular Heart Beat

• Low blood Sugar (hypoglycaemia)

• Low or High blood Pressure

• Muscle Weakness

• Skin Problems

• Water Retention

• Sweet Cravings

• Salt Cravings

Signs of Excess Potassium:

• Depression, mental

• High blood sugar (diabetes)

• Muscle spasms

• Muscle weakness

🥥*note: Coconut water is super high in potassium, but if you are deeply fatigued it may be too much (not balanced) add sea salt to it.

🌴If you have high blood pressure = we often use 16oz. x2/day fresh pressed green juice for 30 days + coconut water. 

Monitor your blood levels before and after with your primary health care physician to see how diet and lifestyle are directly related. It takes about 90-120 days to see results.

Tracking and measuring results are 🔑 key to long-term and long-lasting habits.

3. Mindset: The Natural Healing Process is not linear.

11: The Functional Medicine Difference

Welcome to Episode #11!

Here's the Bad News.  Yesterday, Jan. 16 is officially the day where people fall off and lose commitment with their New Years goals.

The good news.  We don't believe in New Years Resolutions anyway.  In the 12 Week Year approach every day and every week is a chance to review, reset, and track progress.

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. The Difference Between Conventional and Functional Medicine

2. IHP Self Health Assessment

This is one of the tools I use right here to help people track the process and the progress of the integrative health journey.

In the beginning, it always starts with a solid Nutrition, Exercise, Rest & Recovery plan while we run functional medicine lab data in the background to get straight to the point of underlying root imbalances.⁣

But the process doesn't stop there. Our mindset, emotional state, and our spiritual connectedness all play a key piece in bringing our health to a state of balance. ⁣

How do you score out of 100 on each of these pie graph segments? Where are the flat spots in the wheel?⁣

You may have seen the Life wheel; check that out as well. The thing is, if you balance your Health, it provides the building blocks of physical, emotional, and mental strength and resilience to carry over to the other areas of life that need balancing.

Health is the cornerstone.  Health is our life force.

The other segments of the life wheel either suffer or thrive based on the status of our health (relationships, wealth, career, all the big ones). 

I hope this visual exercise helps you prioritize your strengths and weaknesses and where you want to bring a little more focus over the next 12 week year.  

Check in daily, weekly, monthly to track progress.⁣

3. Virtual Exercise: the Accountability of Community

The power of Accountability and Community; Both Combined!!

This right here is one of the main reasons WHY people fall off the New Years Resolution.  Personally, I find it almost impossible to stick with a consistent exercise program unless I'm part of an accountability group as a leader, or as a participant. 

This Core challenge is only 12-15 minutes/day.  You can follow # strongtothecore20 and join our virtual fit IG community anytime.  

 

4. 5 Steps to Gut Health

Check out the 5 Steps here.

5. Spirituality: 8 Steps to Integrative Attraction! 

One of those days....

My Kid just barfed all over the bus on the way to school and again just now in the back seat. Arranged child care and then not needing to because the meeting was a no show.⁣

Presented with a choice here.⁣

To get upset because I have to cancel appointments and am now "off track" and that everything is ironic and conspired "against" me OR roll with it as simply a redirection of my day. ⁣

Learning to release control and remaining in a constant state of calm EVEN during the surface level shit storms of life. Because they really are surface level. None of it is really a big deal.⁣

I now just see these as grooming opportunities. Preparation. ⁣

Instead.⁣

I'm going to KEEP SHOWING UP. ⁣

I'm going to KEEP BEING GRATEFUL.⁣

I'm going to KEEP BELIEVING.⁣

I'm grateful for the sun. Grateful for the flexibility I have and just grateful to be able to be there for my little humans when they need me to be. Grateful that I have backup systems in place and people in my life that are helping and supporting.⁣

These are mantras that we can use to help maintain a calm and positive energy even is a state of stress and chaos.  This is a Practice that takes Practice. 

Also, I love these 8 steps to to being more energetically attractive.  Notice how it's also about some of the physical tangible environment too.