Healthy WAFFLES!

Almond Flour Coconut Waffles

Prep Time 5 mins

Cook Time 5 mins

Total Time 0:10

Serves 1-2 adjust servings

Ingredients

• 1.5 cup almond flour/meal
• 2 eggs, whisked
• 1/4 cup canned coconut milk
• 1/4 cup unsweetened shredded coconut
• 1 tablespoon arrowroot powder or coconut flour
• 1 tablespoonraw honey
• 1 teaspoon vanilla extract
• 1/2 teaspoon baking soda
• 1/2 teaspoon sea salt
• 1/2 teaspoon cinnamon

Instructions

1. Plug in your waffle iron. You don't have a waffle iron? Why? Because it's the most pointless tool in the kitchen and is only useful for one kind of food. True. But buy one. Waffles are awesome.
2. Whisk your eggs in a medium-large sized bowl.
3. Add your coconut milk and whisk together with eggs.
4. Next add your almond flour and mix together.
5. Then add your shredded coconut, arrowroot powder, baking soda and mix together.
6. Lastly, add in your honey, vanilla, salt and cinnamon. Mix together thoroughly.
7. Pour into your waffle iron and cooking until cooked through. It took about 4 minutes for mine to cook through and crisp up.

Recipe Notes

This made 3 full waffles for me.

7 Ways To STOP Sugar Cravings!

1. Lemons, Limes, and Apple Cider Vinegar 

Sprinkling the juice of lemons and limes over your foods will change the way your body processes them during digestion. The citric acid within those juices will change the way your digestive system processes your foods in a way that slows blood sugar response (4). Apple cider vinegar has a very similar effect and has been shown to lower the glycemic index (blood sugar response) to higher carbohydrate meals significantly (5). All three of these liquids also have a range of other nutrients that can aid in digestion and help promote better insulin signaling. Simply adding these to your foods can be a great strategy. As an alternative, you can also add 1-2 Tbsp. to a glass of water and drink about 30 minutes before eating for a similar benefit.

2. Low Carb, Ketogenic-Style Diet 

One of the most powerful dietary strategies I have found to stabilize blood sugar, improve hormone balance, and kick sugar cravings is a ketogenic-style or low-carb/high-fat diet. By replacing high amounts of refined sugars with predominantly healthy fats and only consuming slow-digesting, low glycemic carbohydrates (when necessary), you are taking a massive step towards better health and blood sugar regulation. Another benefit of eating predominantly fats is their effect on satiety (feeling full after a meal). Dietary fats help promote proper secretion of leptin which is a hormone responsible for satiety as well as healthy blood sugar balance.

3. Air Squats

Another MAJOR reason for blood sugar imbalance is inactivity. If we don’t use our muscles regularly, then stored sugar remains in the cells while blood sugar gets diverted into fat stores.  By using your muscles through movement, you can burn up those stored sugars and improve blood sugar response for 2 hours following. My recommendation is to perform 20-50 air squats whenever you start to feel the craving for sugar coming on. If you have knee problems or for some reason cannot perform a squat, you can also perform an overhead press with light weight.

4. Water & Good Salts 

Sugar cravings can often be a result of dehydration and improper mineral balance. At first it can seem like these variables don’t tie together but it actually makes a lot of sense why you would crave sugar when dehydrated.
Our liver utilizes water in the process of converting glycogen into glucose for energy. If we are dehydrated then our ability to maintain steady blood sugar decreases and the body tries to compensate by signaling you to consume more sugar.
Consuming adequate amounts of a high-quality salt such as Himalayan pink will help maintain proper hydration by providing trace minerals and electrolytes like magnesium, sodium and potassium. They will also promote proper balance of stress hormones which profoundly influence blood sugar.
Use pink salts generously on foods or add a pinch to your water before drinking. I personally use this pink salt. 

5. Use Natural Sweeteners

Eliminating processed sugars and fast-digesting high-carb foods is one of the primary strategies to stabilizing blood sugar and eliminating sugar cravings. To safely consume sweet, delicious foods, make them homemade with natural sweeteners like stevia and monk fruit.
Both stevia and monk fruit have been proven safe for diabetic populations because they have no significant impact on blood sugar levels. What I find amazing is that some evidence shows that incorporating these sweeteners into your diet can actually improve your ability to maintain steady blood sugar levels (6, 7)! The fact that they contain no sugar also makes them awesome for use in a ketogenic diet.

6. Reduce Stress & Adapt Stronger 

Stress can be one of the most destructive forces to the human body. If we learn to tame it however, it can also be one of our greatest means for growth. The first step is make sure we separate bouts of stress with enough rest to fully recover. Our body is adapted for short bursts of high stress, but chronic stress can lead to problems.

I fully understand the fast-paced nature of our society today so for times of prolonged stress it is important to ground ourselves through exercises like deep breathing, meditation, gratitude, prayer, and getting out in nature. These kinds of activities pull the body back into a parasympathetic state where recovery can occur.  In this article, I go over a number of strategies to help you adapt stronger.
For additional support, it’s important to obtain adequate amounts of B vitamins and magnesium to help support stress responses in the body. I have also found adaptogens like cordyceps and ginseng to be incredibly powerful for this.

7. Support Dopamine Production

Dopamine is most commonly associated with the reward and pleasure centers in the brain. When we finish a task or accomplish a goal, our brain releases dopamine that gives us a feeling of euphoria. In this way, dopamine also highly regulates our motivation and ability to exhibit will power. Consequently, I have found that sugar cravings and compulsive eating habits are often a sign of low dopamine levels.

Supporting proper dopamine production will allow you have greater willpower over your dietary choices and overcome sugar cravings. Proper strategies for optimizing your dopamine levels are outlined in this article.

For more information about how to begin to TRULY HEAL, go to our website at www.HealthFromWithinSTL.com or call 314-942-8608 or email healthfromwithinstl@gmail.com

Sources For This Article Include

1. UW Health

2. Stephens, M. A. C., & Wand, G. (2012). Stress and the HPA axis: role of glucocorticoids in alcohol dependence. Alcohol Research : Current Reviews, 34(4), 468–83. PMID: 23584113

3. Kleinridders, A., Cai, W., Cappellucci, L., Ghazarian, A., Collins, W. R., Vienberg, S. G., … Kahn, C. R. (2015). Insulin resistance in brain alters dopamine turnover and causes behavioral disorders. Proceedings of the National Academy of Sciences of the United States of America, 112(11), 3463–8. PMID: 25733901

4. Radulian, G., Rusu, E., Dragomir, A., & Posea, M. (2009). Metabolic effects of low glycaemic index diets. Nutrition Journal, 8, 5–12. PMID: 19178721

5. Johnston, C. S., & Gaas, C. A. (2006). Vinegar: medicinal uses and antiglycemic effect. , 8(2), 61. PMID: 16926800

6. Assaei, R., Mokarram, P., Dastghaib, S., Darbandi, S., Darbandi, M., Zal, F., … Ranjbar Omrani, G. H. (2016). Hypoglycemic effect of aquatic extract of Stevia in pancreas of diabetic rats: PPARγ -dependent regulation or antioxidant potential. Avicenna Journal of Medical Biotechnology, 8(2), 65–74. PMID: 27141265

7. Zhou, Y., Zheng, Y., Ebersole, J., Huang, CF. (2009). Insulin secretion stimulating effects of mogroside V and fruit extract of luo han kuo (Siraitia grosvenori Swingle) fruit extract. PMID: 21351724

Perfect Paleo Pancakes

Perfect Paleo Pancakes

 

Prep time - 5 mins

Cook time - 6 mins

Total time - 11 mins

 

Serves: 2

Ingredients

• 3 bananas
• 3 eggs
• 1/2 cup nut butter, I prefer almond butter
• 2 teaspoons cinnamon

Instructions

1. Preheat a skillet to 350 degrees Fahrenheit
2. Combine all of your ingredients in your blendtec, blender, or food processor and mix well until you have a batter
3. Grease your skillet with coconut oil and pour your batter making 3-4 inch pancakes
4. Cook 2-3 minutes per side and then flip for 2-3 minutes
5. Serve topped with some grass-fed butter or topping of your choice
6. Enjoy

8 Ways to Beat a Cold or Flu Naturally!

What is Cold and Flu Season?

Understanding the difference between the common cold and the flu can may help ease your mind when you ponder how long your kids will be out of school and thus how long you will be out of work. These facts that follow can help you understand the symptoms and causes of each.

Primarily associated with rhinoviruses, the common cold is amongst the most common illnesses in the world. The majority of treatments involve a trip to the pharmacy and at home remedies while a smaller percentage of only 28% showed individuals actually visit a practitioner for advice. (11)

Differences between Cold and Flu:

Although the differences in these two illnesses are distinct they may be mistaken for one another if you are uncertain of their symptoms. Typically a cold causes symptoms of cough, sore throat and nasal congestion. 200 known viruses are known to cause a cold (11).

Cold viruses infect the nose and throat. Kids pass along germs easily while playing and then touch their nose, eyes and even put things in their mouths making them more susceptible to infection. Poor hygiene practices such as the lack of washing their hands, sneezing and coughing into the air and mindlessly touching anyone or anything are all easy transit routes for viruses to spread. (13)

Symptoms of the Flu:

Unlike a cold, infection from the flu affects the nose, throat, as well as the lungs which makes it a more severe illness. Most commonly, drops of bodily fluid from sneezing, coughing and even talking spread the virus to others. (32)
These symptoms are not present in every individual with the flu but are a good guideline for you to determine if your sickness is just a cold or if it is caused by a more serious flu illness. (1, 11)

1)  Eat Light:

As the old saying begs the question, should you eat a cold or starve a cold? Breaking the cycle of consuming your standard meals is necessary when your body should be focusing all of its energy to healing. Every time you ingest food you are taking resources away from your immune system from battling your illness. Instead it is working to protect you from the bacteria, viruses and other harmful agents that are present on your food.
The introduction of more bacteria to your gastrointestinal tract poses a threat to your gut microflora and also your immune system. Microbes in the gut interact or “communicate” with the immune system signaling several immune responses to occur and therefore promote inflammation and a longer recovery time. (14)
If you are hungry while battling sickness, feed yourself foods that will boost immune defenses. Prebiotic and probiotic rich foods like Jerusalem artichokes, leeks, citrus fruits, as well as fermented dairy and vegetables will feed your gut beneficial bacteria and encourage a strong immune system.

2)  Hydrate Well:

Your immune system relies on a well hydrated body to stimulate detoxification pathways needed to stimulate enzymes and other biological agents which help flush pathogens from the body and repair damaged tissue (3, 4). Polyphenols found in lemons, apple cider vinegar, herbal teas and even antioxidant rich broths repair the immune system and effectively destroy microbes along the digestive tract.
To help alleviate sore throat and cough symptoms, try hydrating with some of these polyphenol rich liquids:

• Add a splash of apple cider vinegar to a cup of water or drink herbal teas.
• Herbal teas provide antioxidant support that help fight against infection from viruses, bacteria and even fungus. Ginger tea boost glutathione activity and helps reduce inflammation and Echinacea is a long established Ayurveda herbal treatment that is loaded with supportive vitamins and antioxidants. (5, 6)
• Sipping on lemon water throughout the day can heal and help you combat the tiredness you are facing. Out of 300 participants in one research group, the use of lemon was most popular to treat cold and flu symptoms accounting for 73% of treatment uses (11).
• Bone broths prepared from pastured chicken or beef bones are high in amino acids proline and glycine critical to inhibiting bacterial and viral inflammation. They are also contain potassium and magnesium to calm muscle and joint pain.

3)  Use Healing herbs:

Even through the constant advancements of modern medical medicine, the use of medicinal plants has continued for their potent antioxidant and anti-inflammatory effects on the human body (10).
Herbs are a powerful weapon to eliminate contaminants in the body including harmful microbes. European countries rely on commonly and effectively treating cold and flu with the following plants and herbs: (11)

• Purple Echinacea
• Blackcurrant
• Sea buckthorn fruits
• Raspberry
• Oregano
• Yarrow
• Chamomile
• Ginger
• Thyme
• Willow bark
• Garlic
• Onion

Garlic and onions are some of the best foods you can eat to combat symptoms of cold and flu. Both of these flowering plants have long been used since Egyptian practices for their medicinal treatment of viruses, bacteria and fungus (8). Garlic and onions contain a compound called allicin that contains sulfur and provides countless ways of healing the body from inflammation (9).

4)  Diffuse Essential Oils:

An abundance of clinical data and scientific research exists supporting the benefits of aromatherapy oils on the immune system and their topical uses to treat symptoms of cold and flu. Essential oils contain antiseptic compounds that combat bacteria, viruses, fungus and reduce inflammation that can help you feel better sooner and heal faster.
Studies support that essential oils lower causes of inflammation and sickness by reducing anxiety, promoting relaxation, regulating natural killer cell response and lowering cortisol levels (23, 24). Chemical messages are transmitted to the brain through inhalation and boost mood and can calm emotions (25).
The following oils have medicinal benefits and therapeutic effects on human health and can be indirectly inhaled via a room diffuser, directly inhaled to alleviate sinus pressure, massaged onto the skin or applied to baths and lotions:
Eucalyptus oil: A useful agent to regulate the immune response, eucalyptus oil supports cell-mediated pathways including their innate attack on pathogens (22).
Consider taking a steamy bath with a few drops of added eucalyptus oil for natural decongestant relief to help you breathe better and sleep sounder.
Frankincense oil: Frankincense contains Boswellic acids that have the healing potential to stimulate the immune system and serve as a potent anti-inflammatory compound (26). This oil is useful at reducing inflammation from stiff joints and sore muscles as well as alleviating symptoms of a sore chest and throat.
Oregano oil: Plant extract from oregano has been used as an alternative home remedy for its antibacterial properties. Oregano oil inhibits the growth of E.coli and pneumonia causing bacteria in clinical research (27).

Thyme oil: When used in combination with oregano oil, thyme oil exhibits powerful anti-inflammatory effects. When consumed orally, the benefits of thyme oil exhibited significant anti-inflammatory and anti-bacterial responses in the gut increasing cytokines to help fight infection. Traditionally, thyme essential oil is used for antimicrobial, antiviral and antifungal properties and also exhibits free-radical scavenging abilities. (28)

Citrus oils: Citrus essential oils are great to help you combat fatigue and alleviate those winter blues. Not limited to lemons, limes and oranges, citrus essential oils also include grapefruit, bergamot, and neroli. These oils are best inhaled for their therapeutic properties to suppress abnormal cell cycle pathways that cause tissue damage and regulates cytokine activity (29).

Citrus oil compounds have been used in Ayurevic practices to prevent symptoms of arthritis and rheumatism and can be equally beneficial to helping your overcome a cold or flu. (30)

Clove oil: Clove oil has tremendous abilities to destroy bacteria that accumulate in the oral cavity creating inflammation and free radical damage. Clove oil has been shown to also effect multi-resistant strains of bacteria and exhibit strong free radical activity (31).
When battling infection with symptoms of a sore throat or cough, take simple measures like brushing your teeth with an added drop of clove oil to reap the benefits from this powerful astringent.

5)  Sun Exposure:

The need for vitamin D to regulate the total health and healing abilities of the human body has long been underestimated until recent years. Vitamin D deficiency can be linked to any abnormal immune system complication. Vitamin D is required for detoxification pathways and healthy immune stimulating responses such as the generation of GcMAF, a type of protein responsible for activating macrophage activity and repairing body tissue (15).
Without adequate sunlight exposure, the body cannot produce the active form of vitamin D3 called cholecalciferol. Ideally, 10,000 to 20,000 IU of vitamin D3 should be produced from penetrating UVB rays beneath the epidermis. Sunbathing a minimum of 3 times a week is recommended with the following guidelines based on skin color:

• Light Skin = 15-20 minutes per day
• Medium Skin = 25-30 minutes per day
• Dark Skin = 40-45 minutes per day

When unable to receive the recommended sun exposure, boost your vitamin D levels with a supplement containing doses at 1,000 IU of vitamin D3. For every 25 pounds of body weight, supplement 1,000 IU vitamin D3 daily and best taken with a healthy fat such as olive oil for maximum absorption.

6)  Grounding:

While sick you are probably also feeling blue and could use a mood booster. Grounding is a beneficial exercise that you can practice to relieve symptoms of depression, increase your energy, reduce stress, optimize healing and can be done while getting that necessary sun exposure (16).
Grounding consists of connecting your mind with your body while transferring Earth’s natural electrical energy through your body to reduce stress. Electromagnetic frequencies (EMFs) are present in the world all around us of which we can naturally absorb from the ground by walking barefoot on sand, dirt and grass. Getting in sync with these natural rhythms has been shown to decrease cortisol levels which helps remove interferences from the body’s immune system better allowing us to heal (17).
Practice grounding by reading a book beneath a tree, going for a light walk around your yard while barefoot, and performing meditative exercises outside such as yoga while also barefoot. You may also consider eating grounding whole foods farmed from the ground like radishes, sweet potatoes, beets and fruits.

7)  Chiropractic care: Health From Within

The cliché that “chiropractic adds life to years and years to life” is not just an old saying but stands on truth. Although the validity behind the claim that it can add years to life is still debated, research shows that receiving chiropractic care does boost the immune system response and does improve the quality of life. Chiropractic care can help prevent the frequency of sickness and help you recover from an illness.
Spinal manipulation has been shown to increase polymorpho-nuclear neutrophils (18). These circulating blood cells are one of the first lines of defense against infectious invaders. These leukocytes enhance the function of immune cell responses that protect the body against destructive agents.
When inhibition is present along the spine, the nervous system is unable to properly communicate with the immune system. Chiropractic care helps to remove this interferences or adjust subluxation so that the body is able to repair itself (19).

8)  Vitamin C supplementation:

Vitamin C is an essential nutrient key to promoting human health and optimizing immune function in numerous ways. Vitamin C has been found to increase NADPH pathways which are required by biological agents that seek to destroy pathogens (20). It supports reactions which lead to both DNA and RNA synthesis, stabilizes white blood cell count to better handle oxidative stress and also prevents the depletion of glutathione from recycling old vitamin C (21).
Some of the highest sources of vitamin C per serving are found in spinach, leeks, chives, kale and sweet bell peppers (7). Other foods rich in vitamin C are lemons, limes and an abundance of green vegetables which also contain low concentrations of sugar. Add these vegetables to your bone broths and soups for a light and healthy meal to fight infection while sick and juice lemons and limes into your water frequently to maintain optimal hydration.
Try to avoid vitamin C supplements containing added sugars, artificial colors and preservatives which can inhibit immune defenses.

Bonus– Zinc Supplementation:

While awake, supplement with 20mg zinc every 3 hours until you feel better. This essential mineral is vital to supporting the immune system but is largely depleted due to influences from our lifestyles. An unhealthy diet high in sugars and carbs inhibits zinc absorption as do phytic acids found in grains and legumes. The overuse of medications or NSAIDS (non-steroidal anti-inflammatory drugs) also increases the deficiency of zinc in the body.
Zinc increases the performance of powerhouse antioxidant systems like Sod (superoxide dismutase) that protects cells from viral infection and damage. Zinc increase the immune response to defend against pathogenic activity including viral replication and inhibits oxidative damage. It is especially helpful at reducing inflammation in the body by regulating the immune response to destructive activity. (12)
In combination with the 8 ways listed above, consider the benefits of supplementing zinc into your diet and you will be have fewer sick days in a year. Especially over the cooler holiday months when you are more confined in doors with others, add these foods to your meals for their zinc protection:

• 100% grass-fed beef
• Wild caught salmon
• Pasture raised chicken
• Cashews
• Almonds
• Spinach
• Asparagus
• Dark chocolate
• Grass-fed dairy

For faster results, use a high quality zinc supplementation.  The ideal form of zinc supplementation is zinc glycinate where zinc is connected to one or two molecules of the amino acid glycine.  Glycine helps with liver detoxification and supports the immune system. 

This information was written by Dr. David Jockers.

Healing Leaky Gut Protocol

Here is the Protocol: Rebuild gut: (The 4 Rs)

All four steps are done concurrently, they are just separated so you know what each part is specifically doing.

 *1. Remove (90 Days) - - The 5 causes: Food sensitivities (Follow testing results - Cyrex Array 10 - IGG,IGA) - Email info@drgregbarnes.com for testing info - Sugar and ALL Grains - Processed foods (bad fats, caffeine, alcohol, gluten, soy) - Dairy – even organic and Raw - Avoid Stress! If present Address Parasites - do stool sample through Doctor’s Data - Remove the triggers - (NSAIDS) pills poke holes in gut – Tylenol, aspirin, ibuprofen - Avoid antibiotics at all costs! 

*2. Repair- Begin taking: Vitamin D3 daily - If below 60 ng/mol - 10,000 ius daily for 30-60 days then retest 5,000 IUs daily for maintenance Taken in the morning, with a meal (fat) Designs For Health (DFH) Aloe Vera 200x
- 3 x day before meals + aloe vera gel
- 2x/day DFH L-glutamine daily 3gm
- breakfast (smoothie or just water) Max GI - 2 capsules on empty stomach - Best in AM or after eating something you shouldn't have :). This helps with Small intestinal bacterial overgrowth and bloating/gas issues DFH Gastro Mend – HP - 2 Capsules in AM and 2 in PM

3. Restore- Begin taking: Probiotics -150 billion a day minimum, Max GI, sauerkraut
- Proper Nerve Supply- corrective chiropractic adjustments -
- Fermentable Fibers – (Sweet potato, yam, plantains, yucca, jewish artichokes)
- Grassfed, organic butter (butyrate) daily
- Increase organic, healthy animal protein - Bullet Proof Coffee
- Take DFH PrePhage and Probiophage as directed


4. Replace - - DFH Betaine HCL w pepsin- take 2 capsules per meal
- DFH Zinc supreme - take 3 capsules per day (PM)
- Max GI – contains digestive enzymes to aid in breakdown

Lower Inflammation Naturally

7 Strategies To Lower Inflammation

One of the best ways to measure and track your inflammation levels is our Complete Thyroid Panel which actually looks at a variety of inflammatory markers. However, if you are dealing with a chronic disease or health condition, underlying inflammation almost certainly a factor in getting healthy.
These 7 strategies are absolutely critical to recovering from a chronic inflammatory condition. They work to mitigate inflammation from many different angles. I have found that it is not enough to simply take a turmeric supplement or use a fish oil as these only address one aspect of inflammation. These are helpful, however targeting the underlying causes of inflammation while employing other advanced strategies get the best results.

Anti-Inflammatory, Healing Diet

The diet is a great place to start. In today’s society, we have quite an abundance of foods on the market that are extremely questionable. You will want to revert back to consuming foods that are as close to their natural forms as possible. As a few general guidelines, you will want to:

• Cut sugars & grains from the diet
• Eliminate processed vegetable oils (Focus on healthy fats)
• Increase your intake of organic, low-glycemic vegetables
• Only consume grass-fed and pasture-raised meats
• Focus on supporting fat metabolism by following a ketogenic-style diet

Converting to a low-carb, high fat (or ketogenic) diet has consistently shown to improve metabolism and lower inflammatory markers in the body. This is likely because of the relationship between glucose metabolism and inflammation pathways (1).
By converting the body into a fat-burning state via a ketogenic diet, there are additional anti-inflammatory benefits to be gained. It turns out that by becoming fat-adapted and increasing ketone levels in the body, there is a drastic decrease in inflammation, particularly in the brain tissues (2). By creating an emphasis on nutrient-rich vegetables, herbs, spices, and healthy fats, you take these benefits a step further.

Reduce Exposure to Toxins 

Our food supply is high in toxins due to the widespread adoption of pesticides, genetically-modified crops, and runoff from industrialization. While it is pretty difficult to eliminate toxin exposure completely. There are ways of mitigating exposure so that the toxic load on your body is much lower.
First of all, following an anti-inflammatory diet as mentioned above naturally cuts out many of the toxin-filled foods in our society. Focusing on organic produce, pasture-raised meats, and healthy fats is key.
The next important source to look is your water supply. In today’s day and age, tap water just doesn’t cut it. Most municipal water supplies contain chlorine, fluoride, heavy metals, and even residues from pharmaceutical drugs.
Finally, there are chemicals that we need to reduce our exposure to that come from everyday household items like soaps, cosmetic products, cleaning agents. Etc.
  
More on Toxins

Toxins that we ingest through our food and environment generally have 2 fates. Either our bodies are equipped to effectively eliminate them or they become trapped inside our tissues. As your exposure to toxins increases, the burden on your liver grows and more toxins tend to become stored rather than eliminated. Many of these toxins have a particularly high affinity for becoming stored in body fat. If you have excessive body fat, burning that off via a ketogenic diet and adequate physical activity can go a long way.

Additionally, there are a number of advanced strategies you can employ on a daily basis in order to effectively eliminate any stored toxins in your body. These include things like using a sauna, super hydration, and using detoxifying supplements.

Super Hydration

It is so important to drink a lot of water in order to flush out toxins and help the body to produce cellular energy.  I tell my clients they need to “pee their way to good health!”  This is because urination is one of the major ways the body eliminates inflammatory waste and environmental toxins.
Be sure to drink a minimum of half your body weight in ounces of water.  So if you weigh 150 pounds than that means a minimum of 75 ounces of water should be consumed each day.  To heal faster, I recommend getting closer to a full ounce per pound of body weight…so that would be 150 ounces for a 150 lb individual.
Be sure to drink this away from meals so you don’t compromise your stomach acid and digestive processes.   I typically stop drinking about 30 minutes before a meal and will pick up my hydration about 60-90 minutes after my meal.

Eliminate Food Sensitivities, Heal the Gut

 Growing up we all hear about food allergies. You may even have one. This is where eating a certain food, such as wheat or peanuts, causes an outright and obvious negative reaction in the body. These can be immediately life threatening.
You may go your entire life, however, having a food sensitivity and not know it. This is when consuming a food creates a subtle inflammatory response in the body. Consuming these on a regular basis contributes to a state of chronic inflammation in the gut and eventually the rest of the body. Testing for your own, following an elimination diet, or using the strategies in this article can help to reduce this inflammatory reaction in the body.
These food sensitivity reactions are extremely common in people with leaky gut, autoimmune disorders, and most inflammatory conditions (3).

Address Micronutrient Deficiencies

Your body contains an unthinkable number of biochemical processes that are always occurring whether you know it or not. These processes require certain nutrients in order to complete properly. Everything from hormone balance to immune system function depends on certain nutrients being present in the body.
Testing for your own deficiencies and addressing them can go a long way in mitigating chronic inflammation. Some of the most common nutrient deficiencies I encounter include, magnesium, Zinc, Vitamin D, Omega 3 Fats, B Vitamins, and anti-oxidants.
Following a healing diet is a powerful first step for improving your micronutrient intake. Using targeted supplementation or a high-quality multivitamin should be considered as well.

Healthy Movement

Getting regular exercise and physical activity are important for lowering inflammation. If you are physically stagnant, you become stagnant internally. You need to move in order to circulate lymph fluid, boost cardiovascular circulation, increase respiration, and increase the expulsion of toxins.
Having a healthy posture, proper breathing mechanics, and a balanced muscular structure will reduce stress on the body and improve oxygenation of tissues. Take this into account when deciding on a workout structure to incorporate.
Another great strategy is to see a chiropractor to address any spinal misalignments that may be contributing to nervous system dysfunctions. In fact, chiropractic adjustments have been shown to improve anti-oxidant production and lower inflammation in the body specifically (4).

Reduce Emotional Stress

Emotional and mental stress is actually a massive contributor to oxidative stress and inflammation. This inflammation largely manifests itself in the neurological tissues and has a profound negative impact on mood and behavior, which could easily turn into a self-perpetuating cycle (5). Resolving emotional stressors is absolutely vital to mitigating inflammation as much as possible.
Additionally, you want to instill peace within yourself to prevent chronic inflammation from recurring do to emotional stress. This can be done through daily practice of gratitude and by becoming comfortable with making necessary changes in your life needed to reach optimal health.
There is typically not a one-step solution to solving your health problems, as is the case with many things in life. Accepting that achieving health is a process in, and that this process requires a bit of temporary discomfort is what will allow you to make breakthroughs in your life.

Anti-Inflammatory Supplements

The lifestyle strategies above are effective for mitigating chronic inflammation in the body over time, and keeping it away. For tough cases, using specific supplements is super powerful for quickly reducing inflammation in the body.
The following act on different mechanisms of inflammation to create a profound and systemic downregulation of this harmful condition.

Vitamin D

Vitamin D has the ability to regulate over 1000 different genes in the body (6). This is one of the most common deficiencies I see in inflammatory disorders, especially auto-immunity and cancer.
Vitamin D is specifically an extremely powerful immune modulating nutrient that helps to balance the immune system. Remember, an over or underactive immune response is commonly found in inflammatory disorders so using immune modulating compounds like Vitamin D is critical.
Many health experts agree that the ideal range of Vitamin D in the body is 60-100 ng/ml in the blood, preferably closer to the 80-100 ng/ml range. To achieve this level, 1000-2000 IU of supplemental Vitamin D per 50 lbs. of bodyweight is a good strategy. Additionally, it is important to take Vitamin D along with Vitamin K as they act together in the body and not doing so can lead to lessened benefit.

Glutathione

Glutathione is the body’s master antioxidant that regulates all other antioxidants. At this point, you understand just how important controlling oxidative stress in the body is for mitigating inflammation and glutathione is one of the most powerful ways to do so.
Getting plenty of antioxidants from vegetables, herbs, spices, and even essential oils can be extremely powerful. When it comes to tough cases, using oral glutathione can be an effective way to quickly upregulate antioxidant systems in the body. Alternatively, there are great ways to boost endogenous glutathione production by using natural compounds like curcumin, N-acetyl cysteine, and alpha lipoic acid.

Curcumin 

Curcumin is one of the most heavily studied compounds found in one of the most studied herbs on the planet, turmeric. It is believed that curcumin is one of the primary constituents responsible for turmeric’s anti-inflammatory effects.
The one I usually recommend is Meriva. I like this one so much because it is contained in a liposomal form which is extremely easy for the body to absorb. Turmeric in its raw form is somewhat difficult to absorb into the body, so using a liposomal extract allows for a much greater therapeutic effect in the body.

Omega 3

Increasing your intake of omega 3 fatty acids it is absolutely critical for mitigating chronic inflammation. Most people consume a diet that is high in omega 6 fats while being severely deficient in omega 3. This puts fatty acids at an imbalance in the body that actually favors inflammatory processes. This is because Omega 6 fats are part of the eicosanoid pathway that is responsible for producing inflammatory markers in the body.
Following an anti-inflammatory diet full of healthy fats and wild-caught fish is a great way to quickly lower inflammation. Additionally, you may find it helpful to supplement with a high-quality fish oil in order to favor a healthy omega 3 to omega 6 ratio. In terms of down-regulating inflammation quickly, I haven’t found anything as effective as Omega.

Proteolytic Enzymes

Our bodies use over 3000 enzymes to carry out over 7000 enzymatic processes in the body. Many people don’t realize this but enzymes can even help to break down inflammatory molecules such as Tumor Necrosis Factor (TNF), C Reactive Protein (CRP), and Circulating Immune Complex (CIC).
In many cases of chronic inflammation, these inflammatory molecules are circulating in abundance throughout the body. Supplementing with proteolytic enzymes helps to clear these molecules from the body and effectively lower inflammation.

Summary

Everyone endures some level of inflammation on a daily basis. As long as this inflammation does not overcome our body’s’ ability to mitigate that inflammation, it is not an issue. Many people today have lost this ability and are falling victim to chronic inflammatory conditions such as auto-immunity, cancer, arthritis, fibromyalgia, chronic fatigue, and many more conditions.
Luckily, chronic inflammation can be overcome by following an anti-inflammatory lifestyle including the principles mentioned above. Additionally, utilizing powerful advanced supplementation it is possible to rapidly speed up the healing process for any chronic illness.

Don't Let Holidays Turn Into Holimonths!

Don't Let Holidays Turn Into Holimonths!

Once, a large truck was driving through one of the busiest tunnels in New York City. The truck was so large, in fact, that it got stuck in the tunnel and could not back up or move forward. Traffic eventually got backed up for miles and miles. Dozens of traffic, accident, bridge, road, and truck experts were on the scene for hours trying to figure out what to do. Just as the situation and the frustration of the experts were beginning to get out of hand, a 10 year old little girl poked her head out of the window and said, "Why don't you just let the air out of the tires." The dilemma was resolved.

THEME: When life and the world are not working out, re-assess everything!

Even though Thanksgiving, Christmas, and New Years make up a total of 3 days, most people just call November, December, and the first part of January "The Holidays."
  
Since it is "The Holidays," you can be irresponsible and careless. You can eat mass quantities, put all sorts of horrible "Holiday" items in your body, stop exercising, miss adjustments, spend too much, and put important things off because, after all, it is "The Holidays." In total, you end up with a 6-10 week reign of terror on your life and body.

If you add to these two months to all of the other times you tend to abuse or ignore your health, such as parties, anniversaries, other "holidays," birthdays, weddings, weekends, secretaries day, etc, you are basically being irresponsible for your health (and many other areas of your life) conservatively three months out of every year. (25% of every year)

By the time you are 40 years old, you will have spent 10 years doing serious, possibly irreparable damage to your body, your finances, and possibly your whole life. This is another reason why people are supposed to live to 100, but only make 75. (25% off)

"The Holidays," are a time designated to celebrate and appreciate God's blessings. However, they have become a time dedicated to shortening life and falling short of your God-given potential. Clearly, it is time to look at "The Holidays" from a new perspective.

Of the tens of thousands of sick and suffering people I have met, examined, and consulted, not once have I heard one of them say, "I wish I had done less for my health all of these years."
What they do say, in every case, is "I wish I had met you _______ years ago."
WELL, you have met me, please take advantage of it.

Enjoy the Holidays (6-10 days). Yet, keep you and your family alive in the process

NEW HOLIDAY RULES:
DUE TO THE EXTREME MENTAL, PHYSICAL, AND CHEMICAL STRESS BROUGHT ON BY "THE HOLIDAYS," PLEASE ADD 1 VISIT PER WEEK, DO NOT SUBTRACT FROM YOUR CURRENT ADJUSTMENT AND HOME SPINAL REHAB SCHEDULE. IF YOU ARE LEAVING TOWN FOR SOME TIME REMEMBER TO MAKE UP THE VISITS AS SOON AS POSSIBLE...
SHARE THE GIFT OF HEALTH WITH OTHERS THIS SEASON.
BRING FRIENDS TO THE “Gut Check" TALK DEC 18th at 6:45 PM.

In health,
Dr. Nick Barnes

Why Zinc?

How To Test Zinc Levels At Home

Written by Dr. Jockers

Zinc, much like magnesium, is one of those nutrients that is critically important in hundreds of processes in the body. It is estimated that around 25% of the world population is actually deficient in this critical mineral. If you want healthy hormones, a strong immune system, and healthy tissues, you absolutely need to make sure your zinc levels are adequate. Not enough people know this, but there is actually a very simple method to test zinc levels in the comfort of your own home.
Another great way to start to tell if you may not be getting enough zinc in your diet, is by understanding its functions and how someone could become deficient in the first place.

Benefits Of Zinc

The benefits of optimizing your zinc levels are vast. Zinc is involved in so many processes from modulating the immune system to supporting healthy hormone production. These are foundational human processes that must be supported if you want to attain optimal health.

Boosts Immunity

Zinc modulates the immune system by balancing the Th-1 and Th-2 branches of the immune system. This is important for coordinating the immune system in cases of imbalance such as autoimmunity and cancer.
Zinc also assists a protein called human cytokine interferon alpha that is responsible for inhibiting the replication of viruses within the body (1).

Reduces Inflammation

An imbalanced immune response is one of the number one causes of chronic inflammation in our society. By helping to balance and coordinate the immune system, zinc also helps to drastically lower inflammation for many people.
On top of this, zinc plays a critical role in the production of one of the body’s most important antioxidants, superoxide dismutase (SOD). SOD protects genes from becoming damaged, helps to detoxify the body, and further assists the immune system by protecting against viral infection.

Anti-Cancer

It is a natural consequence that by reducing inflammation and improving immune coordination, zinc also improves the body’s ability to fight off cancer cells.
In addition to this, zinc actually plays an important role in regulation of the expression of the P53 gene. The P53 gene plays an important role in monitoring the cell division cycle and preventing cancerous growth (2, 3).
Chronic oxidative stress can cause damage to the p53 gene that renders it useless and leads to an inability to protect the genomic stability. In order to be active, p53 needs to bind while other metals such as copper can displace zinc leading to p53 unfolding.
Low zinc levels or excessive copper and other heavy metals such as lead, aluminum, cadmium and mercury can damage the p53 protein (4, 5).

Reasons For Zinc Deficiency

Before we can even think about using supplemental zinc or consuming more zinc-rich foods, we must understand what causes our zinc stores to deplete.
Addressing these factors will make the zinc you do consume go much further in exerting its benefits in the body.

Leaky Gut & Poor Digestion

A commonly overlooked reason for poor zinc levels in the body, is that you are just not digesting your foods as well as you should. If you have a leaky gut or poor stomach acid production, it is likely you are deficient in several nutrients.
Zinc is also extremely important for healing and sealing the gut.  So if you are deficient, it becomes a viscious cycle of inflammation and the gut lining will never heal.

Medications

Medications that damage the gut or inhibit stomach acid production can be another overlooked factor in poor zinc levels.  Most prescribing doctors are unfamiliar with the long-term ramifications of these medications and how they deplete key nutrients and cause a number of health problems.
If you currently use or have a history of using things like prescription antibiotics, NSAIDS (Tylenol, ibuprofen, etc.), proton pump inhibitors, or antacids; you will definitely want to take additional steps to support digestion.

Poor Diet & Blood Sugar Imbalance

If you are simply not consuming nutrient dense foods, and instead rely heavily on processed foods, you are most likely lacking in several nutrients.  Consuming zinc-rich foods and balancing blood sugar are critical strategies for ensuring you retain adequate levels of nutrients like zinc.
Finally, consuming a lot of grains, nuts, and foods containing phytic acids can quickly deplete the body’s zinc stores. Limiting your intake of these foods or at least sprouting them before consuming is important.

Chronic Stress

Zinc is important for a large number of biological processess and stress speeds up biological function.  During times of elevated stress, zinc is utilized at a much more rapid rate, increasing your dietary need for zinc.
If you are noticing that you are experiencing high amounts of overwhelming emotions like anxiety, this could be due in part to low zinc levels. Of course several other nutrient are involved such as magnesium and B-complex vitamins.

Exposure To Toxins

Exposure to toxins like pesticides and heavy metals in the environment can interfere with zinc absorption and increase stress within the body. This depletes your zinc levels while simultaneously increasing your need, not a good combo.
Also, consuming high levels of copper can lead to an imbalance in copper:zinc ratios.  This is not uncommon as copper is a common byproduct of industrial manufacturing and is often high in our city water.  Additionally, high copper can come from drinking water from copper pipes and women having a copper IUD.  Additionally, foods such as grains, nuts and seeds are high in copper and also contain phytic acids that reduce zinc absorption.
Copper and zinc work against each other to regulate certain functions in the body. Having high copper levels in relation to zinc can create many problems. Consuming a clean, healing diet, getting good water filtration and lowering your intake of copper-rich foods, and increasing your zinc intake are all powerful for rebalancing this ratio.

Signs Of Zinc Deficiency

After reflecting on your daily life and seeing if any of the causes above align with you, it is important to observe your own health for common symptoms of zinc deficiency.

How To Test

There are several ways to test your zinc levels. One that I am a fan of due to its simplicity and cost-effectiveness is the zinc sulfate taste test. All you do purchase a bottle of zinc sulfate liquid (this a good one), place a capful in your mouth, and observe the sensations in your mouth.
Below are the possible outcomes and indications:
You Notice No Metallic Taste: Zinc Deficiency
You Notice A Delayed Metallic Taste: Slight Zinc Deficiency
You Notice Slight Metallic Taste: Zinc Levels Are Adequate, But Could Be Higher
You Notice Very Strong Metallic Taste: You Likely Have Optimal Zinc Levels

Optimal Levels

If you notice that you are expressing signs of slight to complete zinc deficiency, you will need to be intentional about the foods you eat to drastically increase zinc intake. You will also need to avoid dietary habits that deplete zinc levels like consuming high amounts of sugar, grains, and processed foods.

Zinc-Rich Foods

Consuming plenty of zinc-rich foods is a great start to optimizing your zinc levels. The following graphic outlines some of the best sources of zinc you can consume.
You will notice that various seeds made the list which seems counterintuitive since I mentioned phytic acid containing foods lowering zinc levels. However, these foods contain really high amounts of zinc that may counteract this effect. Buying these in their sprouted forms is ideal.

Supplemental

When it comes to quickly balancing zinc levels in the body, supplementation is very helpful. Just as with many supplements, zinc comes in many forms. My favorite is Zinc Glycinate because it is what’s called a chelated form. This is important because it is very easily absorbed by the body unlike many other forms.

The recommended daily allowance for zinc is between eight to eleven milligrams for most adults. However, for functional health most progressive nutritionists and doctors recommend between 20-40 mg/daily. You can use your results from the Zinc Sulfate taste test to determine how much supplemental zinc to consume.

If your results indicate a slight or complete zinc deficiency, 40 mg daily is likely more suitable for you while 20 mg daily may be more suitable for someone who is trying to maintain optimal levels.

Summary

Zinc is critical for overall health and quality of life. It is important to assess your daily life and physiological wellbeing to determine whether or not you are getting enough of this vital mineral in your diet.
The Zinc Sulfate test is an incredibly simple and cost-effective way to determine your zinc levels at home. If you are showing signs of zinc deficiency, than it is important to follow a blood sugar stabilizing healing diet and improve your stomach acid, enzymes and overall digestive function.  You will also want to reduce your exposure to some of the higher copper foods such as nuts and seeds and increase zinc rich foods (fish and grass-fed meats) and take additional zinc supplements.

Baking Soda Uses & Remedies

Surprising Baking Soda Uses & Remedies

Baking soda is a great tool for cleaning and removing stains, but there are many health benefits associated with the use of baking soda, too. Some of the most common baking soda benefits include:

• Eases stomach pain
• Helps with digestive issues
• Relieves bloating and gas
• Fights off diseases
• Neutralizes acid
• Kills fungi, mold and parasites
• Minimizes cough and sore throat
• Reduces the duration of cold and flu
• Helps pH balance
• Reduces the symptoms of gout
• Promotes kidney health
• Treats urinary tract infections
• Reduces muscle pain and fatigue

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Top 33 Baking Soda Uses

Baking Soda Uses: FACE & SKIN

1. Natural Deodorant – Create your own deodorant by mixing a teaspoon of baking soda with enough water to create a milky paste, then rub it under your underarms or even on your feet.
2. Face Exfoliator – Remove dry skin from your face by creating your own baking soda exfoliate. Combine one teaspoon of baking soda with half a cup of water and rub it on your face in a circular motion, then rinse.
3. Hand Softener – To scrub away dirt and odors, mix baking soda with warm water and rub it on your hands. This natural scrub will leave your hands clean and soft.
4. Feet Soother – Create your own foot bath with a tablespoon of baking soda and warm water. The baking soda will remove bacteria and odors, and it will help to prevent toenail fungus.
5. Itchy Skin Relief – Baking soda can help to reduce discomfort from sunburn, allergic rashes, and skin affected by poison ivy or poison oak. Mix a teaspoon with some water to create a paste – then rub it on your skin.
6. Splinter Removal – Splinters will come out naturally after a few days of soaking it in baking soda (use a mix that includes a tablespoon of baking soda and warm water). Soak the affected area twice a day.
7. Bug Bite Soother – Rub baking soda on your bug bite to relieve the itching. Create a paste with a teaspoon of baking soda and water. Keep applying the paste – about three times a day until the bite dissipates.
8. Sunburn Relief – Your fragile sunburned skin will benefit from soaking in a mixture of baking soda and water. Draw a warm bath and add half a cup of baking soda; you can also mix baking soda into your favorite body lotion.

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Baking Soda Uses: HAIR & TEETH

9. Hair Cleanser – Add a teaspoon of baking soda to your shampoo and rub it into your hair. This is a great way to remove dirt and oil, or residue that is left over from hair products.
10. Brush and Comb Cleaner – You don’t want to use harmful chemicals in your hair products, so use baking soda to clean your brushes or combs. Take advantage of this baking soda benefit by creating a natural paste by combining two teaspoons of baking soda with one cup of water. Rub the paste into your hair product and then rinse.
11. Homemade Toothpaste – Baking soda is known to increase plaque removal — that is why it’s commonly used in toothpaste. Straight baking soda has abrasive qualities, and over time it may wear away enamel. Instead, to keep fresh breath, you can add baking soda to your toothpaste or just dip your toothbrush in baking soda a few times a week. (1)
12. Teeth Whitener – To keep your teeth looking pearly white, create your own paste with a teaspoon of baking soda and water. Once a week, rub the paste onto your teeth, let it sit for five minutes, and then rinse your mouth. (2)

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Baking Soda Uses: NATURAL HEALTH

13. Heartburn and Indigestion Relief – Baking soda is a cost-effective way to reduce heartburn and indigestion, as opposed to other options like Tums and Rolaids, which also contain bicarbonate. Simply add half a teaspoon of baking powder to two cups of water. An hour after eating, drink this mixture to gain some relief.
14. Cancer Prevention – Baking soda is known to increase the pH of acidic tumors without affecting the pH balance of healthy tissues and the blood. When you have a pH imbalance, unhealthy organisms are able to flourish, which damages tissues and organs, and compromises the immune system. Baking soda consumption can be used as a means of nutritional and immune support for people with cancer.
15. Exercise Enhancer – The baking soda benefits can change your exercise routine, too. It has the power to absorb the lactic acid that builds up in muscles during vigorous workouts, which can delay fatigue and enhance your athletic performance. You can consume baking soda by drinking a teaspoon with water.
16. Improve Kidney Function – As an alkaline substance, baking soda buffers acids in the body and helps to keep pH levels balanced. Low-functioning kidneys have a hard time removing acid from the body, so consuming baking soda will help with just that.
17. Reduce Ulcer Pain – Because baking soda neutralizes stomach acid, it’s the perfect remedy for ulcers. Drink a glass of water with 1-2 teaspoons of baking soda to relieve symptoms.

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Baking Soda Uses: HOME 

18. Natural Kitchen Scrub – Sprinkle baking soda on the surfaces in your kitchen and use a sponge or rag to scrub. You can even add lemon, lavender or peppermint essential oil to add a natural and healing fragrance to this DIY cleaning product.
19. Pots and Pans Cleaner – Baking soda can be used to hand wash pots and pans, and it won’t hurt these valuables either. Just let them soak in baking soda for 15-20 minutes … the grease, grim or food will come right off.
20. Carpet Cleaner – Many carpet cleaners include chemicals that can be harmful to your pets or children, so use baking soda to give your carpet a good cleaning instead. Sprinkle your carpet with baking soda; let it sit for 15-20 minutes, and then vacuum.
21. Gentle Baby Clothes Cleanser – Baking soda can be used as a natural cleanser and even a fabric softener. It’s the perfect way to clean baby clothes — just add one cup to your laundry load.
22. Fruit and Veggie Scrub – Make your own natural scrub by adding a teaspoon of baking soda to water. The pasty mixture is a perfect way to remove bacteria from your fruits and veggies.
23. Silverware Cleaner – Create a paste that is three parts baking soda and one part water. Rub the paste onto your silverware and let it sit in a large tray or bowl. After 15-20 minutes, rinse the silverware.
24. Microwave Cleaner – Don’t use harmful chemicals to clean your microwave; instead, just add a teaspoon of baking soda to a damp rag. This combination will wipe away food and grease easily.
25. Drain Cleaner – Mix baking soda with apple cider vinegar to create your own drain cleaner. This is a much safer option than the harmful chemicals that are typically used to clear drains. Let the combination bubble for 15 minutes, then rinse it with hot water.
26. Dish-Washer Helper – Add baking soda to your regular dish washing cycle; this will help to eliminate unwanted grease and grime that builds up on your dishes.
27. Fire Extinguisher – If you experience a minor grease fire in your kitchen, you can use baking soda to put it out. Pour baking soda on the fire and it will stifle the flames instantly.
28. Shoe Deodorizer – Can’t get that smell out of your shoes? Sprinkle baking soda inside your shoes and the smell will clear up within minutes.
29. Coffee and Tea Pot Cleaner – To remove coffee stains and funky tastes from your coffee or tea pot, make this quick mixture: one-fourth cup of baking soda with one quart of warm water. Rub the mixture on and in your pots; if you are battling tough stains, let it sit for a few hours first and then rinse.
30. Shower-Curtain Cleaner – Get rid of those stains that show up on shower curtains by rubbing baking soda onto them. Add a little water and the grime will be gone shortly.
31. Closet Freshener – To keep your closet smelling clean and fresh, place a box or cup of baking soda inside.
32. Wash Your Car – Ever hear of a baking soda car wash? Because baking soda easily removes grease and dirt, it’s the perfect ingredient for the ultimate car cleaning. Create a paste with one-fourth cup of baking soda with one cup of warm water. With a sponge or rag, rub the paste onto your car (tires, lights, seats, windows) and then rinse. Or dilute in a gallon of water to remove dirt and grime off your paint as well — just make sure to thoroughly dissolve as baking soda is abrasive in its powdered state.
33. Kitty-Litter Deodorizer – To keep your cat box smelling as fresh as possible, cover the bottom of the box with baking soda first, and then fill it in with kitty litter as usual. After cleaning out the liter, give the box a quick refresher by sprinkling baking soda on top.

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Recommended Dosage for Baking Soda

Recommended dosages from the Arm and Hammer Company for colds and influenza date back to 1925. The company broke the doses up into a three-day period.

The first day consists of six doses of a half-teaspoon of baking soda in a glass of cool water, at about two-hour intervals.

On the second day, the company advises that the individual take four doses of a half-teaspoon of baking soda in a glass of cool water, at the same intervals.

The third day includes two doses of a half-teaspoon of baking soda in a glass of cool water, morning and evening, and thereafter a half-teaspoon of baking soda in a glass of cool water each morning until the cold or flu symptoms are cured.

If you are using baking soda to reduce acidosis (a high level of acid in the body) induced by the diet or the aging process, the recommended dose is five grams daily. If you are using baking soda to treat a medical condition, and it has been more than two weeks, it’s a good idea to see your doctor to be sure that you can continue self-medicating.

Some doctors are using baking soda to treat yeast infections and even cancer. There is not enough research to prove that baking soda is an effective tool for treating cancer patients, but some doctors are using this alternative medicine. In these cases, baking soda is given via the mouth or into a vein. It’s also given intra-arterially (into an artery supplying blood to the tumor) and is sometimes given as a solution directly through the windpipe and into the lungs to treat lung cancer. (3)

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Baking Soda Side Effects

Using baking soda on the skin or body is safe and nontoxic. Consuming baking soda orally is also safe, but don’t exceed the recommended dose. Too much baking soda can upset the body’s acid-base balance; it can also cause nausea and diarrhea when used in excess; it may also cause stomach cramps and an increase in thirst. (4)

Because baking soda is high in sodium — 1,259 milligrams in one teaspoon — high doses aren’t safe, for such doses can raise your blood pressure and cause swelling. In severe cases, it can overload circulation and lead to heart failure. People who consume too much baking soda have reportedly developed blood chemistry imbalances and heart malfunction (ineffective pumping). (5)
If you have edema, liver disease, kidney disease or high blood pressure, you should avoid taking baking soda internally. You should also refrain from consuming baking soda if you are pregnant or breastfeeding.

 

Do not allow children under the age of five to consume baking soda.
If you are on prescription drugs, consult your doctor before consuming baking soda, and make sure you speak to your doctor about drinking baking soda if you are on a sodium-restricted diet.
Some products that may interact with baking soda include aspirin and other salicylates, barbiturates, calcium supplements, corticosteroids, medications with a special coating to protect the stomach, lithium, quinidine, and diuretics.

 

Gluten-Free Oatmeal Recipe

Are you a fan of hot oatmeal? The dish is a wonderful, fiber-full breakfast — unless you’re not so hot on gluten. Fortunately, this Gluten-Free Oatmeal is for you! Honestly, whether you love oatmeal or are just getting used to the hot cereal, this gluten-free oatmeal recipe is for you. It’s so hearty that you won’t miss the grains in it one bit.

We’ll kick things off by combining all the ingredients in a large bowl and mixing ’em together. This is a great point to personalize your “oatmeal,” by the way. Move the mix into a wide-mouth quart jar and store in the refrigerator.

Next, prepare a serving of oatmeal. Place 1/2 cup of the dry mix in the bowl and then 1 to 1–1/2 cups of almost-boiling water to the mix. Let the ingredients soak and sit for the next 3–5 minutes.

Next, add the 1 serving of oatmeal, 1/2 cup of dry mix and 1–1 1/2 cups of almost-boiling water. Mix it all up and allow it all to sit for 3–5 minutes.

Then take the gluten-free oatmeal and add in fresh fruits, chocolate, coconut milk or honey — whatever your taste buds want to make the flavor pop! This “faux-meal” is super easy to customize to your family’s preferences, and you’ll love that there’s no gluten or grains in it.

Gluten-Free Oatmeal Recipe

Total Time: 10

Serves: 8

Ingredients:

• 2 cups shredded coconut
• ½ –1 cup hemp seeds (less if you choose to add dried fruit to your base mix)
• ½ cup chia seeds
• ½ cup whole or coarsely ground flaxseeds
• ¼ teaspoon sea salt
• OPTIONAL
• ½ cup chopped dried fruit
• ¼–½ teaspoon various spices. My favorite flavor combos are (1) cinnamon, cardamom, ginger; (2) cinnamon, cumin, cardamom, black pepper, coriander; (3) cloves, allspice, nutmeg, ginger, cinnamon; (4) rosemary, garlic, sage, cayenne

Directions:

1. Combine all ingredients in a bowl and stir together thoroughly.
2. Include any optional ingredients you like.
3. Transfer to a wide-mouth quart jar to store in the refrigerator.
4. To prepare 1 serving of oatmeal, place 1/2 cup of dry mix in a bowl and add 1–1½ cups very hot water (just shy of boiling).
5. Stir well and allow to sit for 3–5 minutes.
6. Add fresh fruits, nuts, unsweetened chocolate, bacon crumbles, chicken or turkey sausage, coconut or almond milk, honey, coconut oil, or grass-fed butter to make it exciting.

Health From Within Family Chiropractic GIVING BACK

Do You Need Milk or Dairy For Strong Bones?

Want strong bones that minimize your risk for osteoporosis and other bone problems? Drink a few glasses of skim milk and swallow a few calcium tablets. Easy and done, right? Unfortunately, research and experts are now revealing that those two strategies often times create more harm than good.

A different perspective on bone health.

Let me explain: Do you ever wonder why most calcium supplements contain vitamin D? It isn’t because the manufacturer wants to give you a two-for-one supplement special. One meta-analysis evaluating 15 clinical trials and 20,000 patients in the British Journal of Medicine found that calcium supplements without vitamin D could increase your heart attack risk. That next year, a follow-up to a seven-year, 36,282 participant calcium/vitamin D supplementation study found that 54 percent of women used calcium supplements. Why is that a problem? Well, researchers found that even calcium supplements with vitamin D modestly increase your risk of heart problems like cardiovascular disease. What’s more, most over-the-counter calcium supplements come with inferior forms of calcium like calcium carbonate, and a few varieties (including calcium "gummies") contain junk ingredients like added sugar.

What your bones really need.

That isn’t to discount calcium and vitamin D. Calcium plays a role in strong bones (as your body’s most abundant mineral, 99 percent exists in your bones and teeth), and vitamin D helps your small intestine absorb that calcium. But too much can create more harm than good. Excess amounts of calcium—especially without other supporting nutrients—potentially slows down your osteoblasts, which build bones. When that happens, osteoclasts, which break down bone, start running the show, and the results aren’t pretty.

Besides, calcium and vitamin D aren’t the only bone-health players. You also need vitamin K, which helps activate proteins that deposit calcium into your bones and teeth while keeping out of places it doesn’t belong like your soft tissue. Minerals also play a role in bone health. Zinc regulates secreting the bone-supporting hormone calcitonin, while copper monitors osteoblasts and osteoclasts. Beyond getting these and other synergistic bone-supporting nutrients, you need the right balance. Too much or too little of many nutrients could create problems. Take zinc, for example: Researchers find moderately high doses could decrease magnesium balance.

Why dairy isn't the end-all solution.

Then there’s the dairy problem. Some experts tout milk to get your daily dose of calcium and vitamin D, yet studies show among its problems, dairy can raise insulin levels (due to being high in the sugar lactose) and create acne. Never mind that 75 percent of the world is lactose intolerant. (Although anyone who’s suffered lactose intolerance knows it’s one heck of a reason to skip dairy.)

Dr. David Ludwig argues that "humans have no nutritional requirement for milk, and it may be doing us more harm than good because of all the sugar even plain nonfat milk contains." Milk’s reputation for building strong bones might be slightly exaggerated. Studies show countries that drink the most milk have the highest levels of osteoporosis and the Nurses' Health Study, which tracked 77,761 nurses over 12 years, found the biggest milk drinkers had the biggest bone fracture risk.

While milk provides some calcium, its fortified vitamin D comes as ergocalciferol (vitamin D2), which studies show is poorly absorbed compared to the cholecalciferol (vitamin D3) naturally found in foods like sardines. If you’ve got to have milk, opt for dairy from A2 cows, raw (if you can find it), or organic full-fat milk from grass-fed cows. But you can do just fine without dairy; here are some other ways to optimize bone health:

1. Eat nutrient-rich foods.

It's worth repeating that your bones are made of at least a dozen minerals, plus a few vitamins—including calcium but also magnesium, zinc, copper, manganese, potassium, and vitamins K and D. Awesome bone-supporting foods loaded with these and other nutrients include sardines, leafy greens like collards and spinach, nuts, and seeds.

2. Supplement smartly.

Nutrients work as a team. Magnesium and boron, for instance, support calcium metabolism. Too much calcium could also edge out other nutrients like magnesium, and deficiencies in this mineral increase osteoporosis risk. Along with the right foods, look for professional-formulated bone-building supplements that contain these nutrients in the correct ratios. I recommend a formula that uses the malate and/ or ascorbate forms of calcium and magnesium and meets or comes close to the Daily Value (DV) for these two minerals, such as 400 mg of magnesium and 800 mg of calcium. Keep in mind you will need several capsules or tablets to get optimal amounts of these and other bone-supporting nutrients.

3. Optimize with these strategies.

Beyond eating the right foods and taking a correctly formulated supplement, optimize bone health with an anti-inflammatory diet (dial up those omega-3-rich foods like wild-caught fish), consistent exercise (especially exercise using weight resistance), lowering stress, and getting great sleep. As a "bonus," these strategies provide a thousand other benefits beyond optimizing bone health including weight loss and reducing disease risk.

Secret Detox Drink

Secret Detox Drink Recipe

Total Time: 2 minutes

Serves: 1

Ingredients:

• 1 glass of warm or hot water (12-16 oz.)
• 2 tablespoon apple cider vinegar
• 2 tablespoon lemon juice
• ½-1 teaspoon ground ginger
• ¼ teaspoon cinnamon
• 1 dash cayenne pepper
• 1 teaspoon raw, local honey (optional)

Directions:

1. Warm the water.
2. Mix all ingredients together.
3. Best served warm but drink at desired temperature.

Detox Water Recipes!

Detox Water Recipes: 

After adding the ingredients to a glass jar or pitcher, let it sit for 3–5 hours or overnight. Add ice to your detox drink before enjoying. All of these detox recipe ideas call for 12 ounces of water, but you can always play with these portions and tweak the combinations. Any combination of these awesome detox drink ingredients will help to remove toxins from the body, boost energy, reduce inflammation and promote weight loss.

• A handful of mint leaves, 2 cups of cubed watermelon and wedges from 1 lime
• Wedges from 1 lemon and 1 cucumber sliced
• Lemon juice from 1 lemon, 2 tablespoons of pure maple syrup and 1/8 teaspoon of cayenne pepper
• 1 cup of sliced strawberries, 2 cups of cubed watermelon and 2 sprigs of fresh rosemary
• 2 tablespoons of apple cider vinegar, lemon juice from 1/2 a lemon, a teaspoon of cinnamon and slices from 1/2 an apple
• Lemon juice from 1 lemon and 3 tablespoons of aloe vera gel
• Lemon juice from 1/2 a lemon and 1/2 inch knob of fresh ginger root, grated

RECIPE: Cauliflower Steak

What is Cauliflower Steak?

Cauliflower steak is just a fancy name for a thick slice of fresh cauliflower. When you slice cauliflower into “steaks” and then roast them in the oven, the cauliflower takes on a tasty, nutty flavor that livens up the vegetable. Cauliflower steaks make an excellent main dish that even meat lovers will enjoy. It doesn’t hurt that cauliflower is deliciously good for you, too!

Cauliflower is a cruciferous vegetable, part of the broccoli, cabbage and kale clan. It’s been found to reduce cancer risk; glucosinolates, the compounds that give cauliflower its distinctive smell when cooked, help keep cancer cells from growing. Thanks to the high amount of antioxidants, cauliflower is also awesome at reducing inflammation.

Just one cup of cauliflower is packed with necessary vitamins and minerals. In fact, 73 percent of your daily recommended intake of vitamin C is in a serving of cauliflower. And if you have issues with digestion, you might want to add some more cauliflower to your diet; glucosinolates are also excellent at protecting your stomach’s lining, preventing leaky gut and helping to detox the liver so that your body absorbs more of the nutrients you’re eating.

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Cauliflower Steak Recipe Nutrition Facts

One serving of this roasted cauliflower steak provides: (1)

• 97 calories
• 2.12 grams protein
• 7.52 grams fat
• 7.49 grams carbohydrates
• 66.9 micrograms vitamin K (74 percent DV)
• 47.2 milligrams vitamin C (63 percent DV)
• 3 grams fiber (12 percent DV)
• 4.13 milligrams iron (23 percent DV)
• 0.404 milligrams manganese (22 percent DV)

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How to Make Cauliflower Steak

It’s clear that this is one healthy dish. So how do you make this cauliflower steak recipe?

Start by preheating the oven to 350 F. While the oven heats up, slice the cauliflower into “steaks.”
You want big chunks here!

Line a baking sheet with parchment paper and place the cauliflower steaks on them, then drizzle with avocado oil. This healthy oil is full of monounsaturated fats, which are important for heart health.

Top the cauliflower steaks with the spices, fresh thyme and lemon juice.

Isn’t this cauliflower gorgeous? I love this combination of Italian seasoning, lemon juice and fresh thyme, but once you get the hang of making cauliflower steaks, you can experiment with your own combinations, too. Turmeric, cumin and ginger would also be a great combination.

Once the cauliflower steaks are seasoned, roast them for 30–45 minutes, or until they’re tender. You don’t want them too mushy, though!

Serve the cauliflower steaks with your favorite vegetarian pasta or side salad.

This is one winning recipe. It’s also easy to double or triple if you’re feeding a crowd.

During warm weather months, you can even grill these “steaks” to make this an even quicker meal. Enjoy!

Cauliflower Steak Recipe with Italian Seasoning

Total Time: 45 minutes

Serves: 3–4

Ingredients:

• One large head of cauliflower, sliced
• 1–2 tablespoons avocado oil
• ½ teaspoon garlic powder
• ½ teaspoon sea salt
• 1 teaspoon Italian herb seasoning
• 4–5 sprigs fresh thyme
• Juice of ½ lemon

Directions:

1. Preheat the oven to 350 F.
2. On a baking sheet lined with parchment paper, add the cauliflower slices.
3. Drizzle with avocado oil and top with spices, fresh thyme and lemon juice.
4. Bake for 30–45 minutes, or until tender.