Month: April 2019

Staying hydrated…

So we all know we need to stay hydrated. Sounds simple, but sometimes it is not so simple. This is one of the items on my daily to do list and yes I add it to my planner, because getting in enough fluids can be challenging for me. But staying hydrated is just a part of the path to wellness. I also needed to figure out what is the healthiest water because I do not want to hinder my path to wellness.

What kind of water is best?

Water is water, right? Well, actually it is not. Tap or bottled? Filtered, purified, mineral, well, or spring water? Which is best for me?? From what I understand it is best to avoid tap water, although it is technically “safe” to drink according to the EPA. But tap water may contain chemicals, metals, toxins and pesticides that can be harmful. By avoiding tap water you can reduce your exposure to these harmful substances. So tap water is out, but what kind of bottled water??

You can find article after article about what kind of bottled water you should be drinking. It can really be overwhelming. I decided that buying individual bottles or even 1 gallon bottles was very wasteful, so I did not want to go that route.

I looked into buying a filtering system for the house, they are pretty pricing but probably worth the investment if we were planning to stay in this house. Next, I looked at the Big Berkey water filtration system. Which actually looks like a pretty good option but also is on the pricey side and a bit of an investment. Our future plans include moving to a rural location with a well. So I am not sure if we will need to filter our water or not, but if we do I will definitely be considering the Berkey. So for now our best option was to buy 5 gallon bottles that can be refilled. We have a few locations around us, where we can refill our bottles with filtered water. It only costs a few bucks and to make it easier to dispense, we are using a ceramic crock and a stand.

How much water do I need to drink??

For as long as I can remember, it has always been recommended to drink 8 – 8oz servings of water per day. But recently the recommendation has changed… now it is advised that each person should drink the right amount of water for their body weight, level of physical activity and the climate. You should be drinking at least a 1/2 ounces of water for each pound that you weigh. So a 200 pound person should drink at least 100 ounces per day while a 100 pound person only needs 50 ounces per day.

Remember to increase your water in-take when exercising or when out in hot weather. It is suggested to increase the amount by 12 ounces for every 30 minutes you work out. And the best way to know if you are getting enough fluids when out in the heat or in general is by listening to your body.

Are you getting enough???

Urine color can directly relate to your body’s loss or gain of water and offers a reliable way to identify your hydration status. The lighter the urine is the more hydrated you are. (Note that urine color can be altered by some foods, medications and supplements.) Thirst is a sign your body needs more water. You may also feel hungrier when you’re dehydrated. Getting plenty of water may help reduce food cravings. Some other signs of dehydration include: dizziness or light-headedness, headache, tiredness, dry mouth, lips and eyes.

Ways to make it happen…

Somedays I really struggle to drink my water. If I get busy with things I will end up not reaching my goals. So I really need to be mindful of taking the time to drink my water. It can really be challenging on a busy work day. Here are some of the things I do to reach my daily water goals:

  • Always keep a bottle of water with you during the day. I use a reusable stainless steel water bottle, I actually got one for everyone in the house.
  • Add flavor to your water. My favorites are cucumber, lemon, mint or grapefruit.
  • Drink extra water when taking supplements. I take them several times a day.
  • Drink water before, during, and after a workout.
  • When you’re feeling hungry, drink water.
  • Keep a water bottle at your desk during the day.
  • Don’t leave your water bottle empty.
  • Keep a water bottle at your bedside, and start your day with a drink of water.
  • If you have trouble remembering to drink water, (like me) drink on a schedule. For example, drink water when you wake up, at breakfast, lunch, and dinner, and when you go to bed.
  • Use a planner or an app to track your water consumption.
  • Set reminders on your phone through out the day. I have these set to remind me to take my supplements and when I do I drink extra water.
  • Make rules for yourself. Example: I won’t have a snack or something to eat until I drink this glass of water.
What tips do you have to drink more water?
Leave a comment below.

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Banana Bread

Gluten-Free and Sugar-Free

This is one of my favorite banana bread recipes adapted to make it gluten-free and sugar-free. It is both yummy and healthy!

Large Loaf 9 X 5 pan

This recipe makes soft, moist, thick and easy-to-slice and delicious gluten-free/sugar-free banana bread every time.

The ingredients…

  • 2 cups gluten-free 1-to-1 all-purpose flour
  • 1 cup almond flour
  • 2 1/2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 3/4 teaspoon table salt and 3/4 teaspoon Himalayan salt
  • 2/3 cup butter
  • 1 1/3 cups Swerve, Monk Fruit or Sugar. (your favorite sweetener)
  • 4 eggs
  • 2 teaspoons vanilla
  • 4 tablespoons almond milk (or regular milk)
  • 2 cups mashed ripe banana (about 4-5 bananas)
  • 1 cup chopped walnuts, pecans, or chocolate chips (optional)

Choosing the best ingredients…

~ Use a good quality gluten-free flour, I use King Arthur Flour Gluten-Free Measure for Measure Flour.

~ Almond flour is a great alternative to wheat flour and adds a rich, buttery flavor. I use Thrive Market Almond flour.

~ Grass fed butter is an amazing choice. It is loaded with vitamins and beneficial nutrients. Pasture-raised is a brand I like to use, I find this at Sprouts.

~ If you are avoiding sugar, you can use either Swerve or Monk Fruit Sweetener.

~ Please use pasture raised eggs. Pasture-raised eggs are simply the best eggs that you can find: Laid by hens that get to spend their days outside on fresh pastures – not cooped up in small cages. Plus pasture-raised eggs are the healthiest choice.

~ Use real vanilla extract not vanilla flavoring. It is pricer but provides more authentic flavor.

~ Add-ins. I like to make mine with Chocolate Chips and to keep it sugar free I use Lily’s Dark Chocolate Chips with Stevia.

These items can be found at your local market, or online at places such as Thrive Market and Amazon. Make sure to check out the embrace 24/7 Loves link for a 25% off coupon.

  • Mashed Bananas
  • Mixing the Butter and Sugar

How to make…

  1. Preheat oven to 350 degrees F. Lightly grease 9 X 5 Loaf pan(s). (I use spray oil or avocado oil) This batch make 1 large loaf, or two small ones.
  2. In a large bowl, mix all dry ingredients. Flours, baking powder and soda, salt.
  3. In medium bowl, mash bananas.
  4. Add butter and sugar (your favorite) in mixer and beat until fluffy.
  5. Add eggs, vanilla and almond milk and beat another 1 -2 minutes until well blended.
  6. Add mashed bananas to mixer, and slowly add flour mixture until well blended.
  7. Fold in any add-ins with a spatula.
  8. Pour the batter into the prepared loaf pan(s).
  9. Bake for 50 to 60 minutes until toothpick inserted into the center of the loaf comes clean. The large loaf may take longer. If your loaf is darkening to quick cover with aluminum foil.
  10. Let the bread cool in the pan for at least 5 minutes.
  11. Slice and serve warm. Enjoy!

The results are in…

Let’s just say I am wrapping my mind around all of this new information. I have received the results of all the lab work I have completed. After going back and forth about it all. I am learning what it means for me. So to get started I have decided, I will just start by going over the supplements I am adding to my regime.

After starting on the LEAP eating program I stopped taking any supplements, while I awaited the results of my lab work. I stopped taking supplements because I wanted to wait and see what my body really needs, instead of just randomly taking what I think I need. After reviewing all of my results, it was suggested that I take a multi-vitamin, vitamin D, and omega 3. In addition, my protocol begins with adding in another 9 new supplements. Instead of just starting everything all at once I will be adding in a new item every other day. This way I will know if one of the items is giving me any problems.

Digestion

My Digestion is the first area that I need to support and repair. Which is one of the main reasons I decided to see a Functional Diagnostic Nutritionists in the first place. (A little back-story here) Beginning in my early 20’s, I was diagnosed by different doctors over the years with Ulcerative Colitis, Crohn’s disease and oh it’s just hemorrhoids. But I never have really accepted the first two diagnoses, as I never really had many of the sign’s and symptoms that go along with Crohn’s and Colitis.

So, I have so much more going on in my gut than I ever suspected. Maybe I have Colitis or Crohn’s but I definitely have leaky gut, in addition to a variety of parasites and bacteria. This means I have an imbalance in the flora of my gut which leads to problems with digestion and absorption which can compromise immunity. (This is a whole topic in upon itself, so more to come about leaky gut.)

Supplements

The following are the supplements I am adding to help improve my digestion, aid in adrenal health and remove parasites/bacteria.

  • Digestive Enzyme – Improve the breakdown of food and absorption of nutrients.
  • Liposomal Gluthathione – Powerful anti-oxidant, protect cells against oxidative stress.
  • Mega Mucosa – Rebuilding a healthy mucosal barrier.
  • Adenosyl/Hydroxy B12 – Support B12, energy and focus.
  • Gaia, Stress Response – Herbs to quiet stress response
  • Ayush Herbs – AP Mag – eradicate parasites.
  • Biocidin – Breakdown biofilms, eradicate bacteria and yeast.
  • RestorFlora – Spore probiotic.
  • GI detox – Aid in elimination of toxins and pathogens.

Most of these supplements will only be needed short term (60 to 90 days). Long enough to heal the gut, but others I will need to take long term (over 90 days). In addition to this I plan to add a prebiotic to the mix as well.

Hormones

The results of my Dutch test (hormone testing) indicated high progesterone and VMA, high DHEA for my age, Cortisol levels on the higher side of normal and low melatonin levels.

So what I gather from my hormone testing is that my body is stressed! Did you know that stress can cause issues with your hormones as well as your immune system, digestion, sex life and brain function? The main hormone responsible is cortisol, which is also known as the stress hormone. It is released from the adrenal glands to wake us up in the morning, keep us alert during the day and help us manage any dangers or threats that come our way, also know as the fight or flight response. Cortisone raises blood pressure, releases sugar so muscles and cells have the energy to fight and suppresses other systems to conserve energy. So this means no energy (low metabolism) for digestion, immunity, reproduction, sex drive, bone health ect…

Stress Reduction

The imbalance of my hormones can be stress related so calming my stress response and supporting adrenals is key to feeling better. The low melatonin I contribute to working night shift at the hospital for over 15 years, I finally went to days about 7 months ago. I am still working on my sleep schedule. I try to maintain a regular sleep schedule, but sometime I still find myself being a bit of a night owl.

So over the last couple of weeks, not only have I adjusted my diet I have also been working on ways to reduce stress. Although I don’t necessarily feel stressed out, my body seems to think other wise. There will always be stress at work, nurses have one of the most stressful jobs. But I am working to make sure I am reducing that stress as much as I can. And at home, I have begun to take more time for myself…

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