What to Do When Your Weekend Warrior Gets Wounded

This time of year, many of us are naturally increasing our physical activity. Whether it’s through leisure sports such as golfing, hiking, kayaking, and biking or through outdoor activities like gardening and landscaping, our bodies are moving more than they were during the winter months.

With increased physical activity may come some increased physical pain. How many times have you caught yourself saying, “Yep, really going to feel that tomorrow!” And then sure enough, you awake with stiffness and pain in an overworked area.

The good news is that instead of reaching for the OTC pain reliever, there are somethings that you can do both when the pain strikes and preventatively.

Here are my top 6 things to help with tissue repair and regeneration. (more…)

8 Things to Do to Help Minimize Your Seasonal Allergy Symptoms and Get to the Underlying Cause

Sneezing, itchy watery eyes, runny nose… clearly your immune system is not happy about something in the environmet.

But things like trees, grass, ragweed, dust or pet dander are not harmful to us. So what’s the fuss? If EVERYONE was experience the same symptoms, we could assume it was the environment causing the reaction. But since seasonal allergies don’t strike everyone, let’s look at why you may be reacting. (more…)

TOXINS 101: What you NEED to Know

I’ve just returned from Chicago, which wrapped up my last presentation of my seminar “Whole Detox: How To Thrive In a Toxic World Through Diet And Lifestyle,” which I co-taught with Dr. Deanna Minich, a PhD scientist, teacher and author of the book Whole Detox. I learned a TON – not only from Dr. Minich but from the seminar attendees as well. It was a great opportunity for information sharing. Hopefully, they learned something from me, too. Here are some of the highlights:

  • Toxins = any obstacle to health.
  • Sources: Air pollution, contaminated water, plastic, smoking, alcohol, poor food choices, stress, microbiome, electromagnetic fields, medications, personal care products, dental amalgams, pesticides, insecticides, herbicides, food packing.
  • Organized by categories: Heavy metals, Bisphenols, Polychlorinated biphenyls, Phthalates, Parabens, Volatile organic compounds, Mycotoxins, Persistent organic pollutants.
  • According to the Environmental Protection Agency over 700 toxins have been found in human adipose (fat) tissue. Dioxin was found in 100% of the tissues sampled despite the fact that Dioxin has been banned in the USA since1972!
  • Over 200 industrial chemicals and pollutants were found when researchers tested the umbilical cord of born babies.
  • It is estimated that there are over 80,000 chemicals in our environment and 2,300 new ones every year. And that only includes the ones we know
  • The technology to test the bioaccumulation effect of these toxins does not exist, however one well known animal study demonstrated this: Scientists took the LD 1 of lead (the dose of lead that would kill 1% or 1 out of 100 mice) and the LD 1 of mercury and exposed a group of mice to both doses at the same time.  They all died.
  • The 3 systems most affected by toxins include the endocrine, neurological and the immune
  • Obesity has been linked to diverse pesticides, dioxins and Bisphenol A (found in many plastics), cardiovascular disease has been linked to heavy metals, diabetes has been liked to polychlorinated biphenyls.
  • Researchers have found arsenic, lead, mercury and cadmium in breast milk.
  • It is estimated that the average women comes into contact with approximately 200 chemicals from the time she wakes up in the morning to the time she leaves her house.

Okay, I’ll stop.  I think you’ll get my point which is this.  Although there are many whom assume that all toxicants are metabolized and excreted effectively from our bodies and there is nothing to do to enhance the detoxification process, I disagree.  I side with the researchers in this review article Sears ME, Genuis SJ.  Environmental determinants of chronic disease and medical approaches: recognition, avoidance, supportive therapy, and detoxification.  J Env Pub Health. 2012;2012:356798  who state, “The contention that the body has an inherent ability to eliminate quickly all adverse chemical compounds is inaccurate, as many toxicants with long half-lives accrue in tissues or blood, thus maintaining long-term potential to inflict damage. …With a wide range of distinct chemical compounds, each with a unique chemical structure and a potentially distinct way of interfacing with human biochemistry, there is no single mechanism or pathway for the body to eliminate the whole spectrum of 21st century chemical toxicants.”

No, we don’t have to live in a bubble to avoid every toxin out there, but we do have to make a conscious effort to reduce our exposure and enhance our natural detoxification processes for the sake of our best health.  Because “In the long run, we shape our lives, and we shape ourselves. The process never ends until we die. And the choices we make are ultimately our own responsibility.” Eleanor Roosevelt

Not sure where to start?  Come join us for our FREE no obligation information night on our up-coming GROUP DETOX program.  Live clean in 2017!  April 6th @ 6:30pm Taylors Falls Baptist Church 661 West Street, Taylors Falls, MN.

Did You Poop Today?

Did You Look At it?

Well, you should have.

Your poop can tell you a lot about the state of your digestive system.  What comes out of your body can tell us a lot about what is going on in your body. When we talk about the perfect poop, we call it a perfect “brown banana.” It should be about that diameter and length, soft yet formed, a medium brown in color and have a natural banana-like curve to it. But as we know, that’s not how we all poop. (more…)

Eight Steps to Better Heart Health

In 2013, one of every three deaths in the United States was from heart disease, stroke or another cardiovascular disease. Worldwide, heart disease and stroke and the top two causes of death. – American Heart Association’s 2016 Heart Disease and Stroke Statistics Update.

Hearing these stats can certainly seem like a picture of doom and gloom but there is some good news. Cardiovascular diseases and illnesses can be largely attributed to lifestyle choices that don’t align with good heart health – and you can change your lifestyle including what you’re putting in your body and how you’re moving.

8 things to prevent AND treat cardiovascular disease

  1. For the seventh year in a row,S. News & World Report has named a plant-based eating plan as the best choice for overall health.  I couldn’t agree more.  Our FirstLine Therapy eating plan is a personalized eating plan calculated from your body composition results (measured using BIA – Bioelectrical Impedance Analysis technology) that includes specific amounts and types of 9 food groups including lean proteins, high water/high fiber containing vegetables, higher starch vegetables, legumes (beans), fruits, nuts and seeds, dairy and dairy alternatives and whole grains, healthy fats and oils and is the FIRST LINE of treatment for all chronic lifestyle diseases including cardiovascular disease, diabetes, obesity, and dementias.
  2. Trans fats are known to increase LDL (bad cholesterol) among other health concerns. Trans fat are SO bad for our health the FDA has agreed to ban the use of trans fats (also called partially hydrogenated oils) in the food industry unless authorized by the FDA to take effect in 3 years.  http://www.reuters.com/article/food-transfats-fda-idUSL1N0Z20V420150616.  Why wait?  Start avoiding them now.
  3. I recently read “sitting is the new smoking”.  Being sedentary is THAT bad for your health and social study show we tend to overestimate the amount of exercise we get in a day.  So measure.  I use a KAM device to measure my activity in a day – a Kinetic Activity Monitor that is super simple to operate and gives me the information I need.  Here’s a short video.  https://www.youtube.com/watch?v=rOHrDTM4cgU
  1. CoQ10 is an anti-oxidant that research shows is very important for protecting cardiovascular health. Our body produces about 60 mg per day however people taking a common cholesterol lowering medication (called a statin) are unable to produce CoQ10 since the medication blocks the HMG CoA reductase enzyme which is the enzyme that helps the liver create cholesterol, but also the enzyme that helps the liver produce CoQ10.  I recommend 100mg of CoQ10 for all my patients on statin medication.
  1. Arginine is an amino acid that is a precursor to nitric oxide – a powerful neurotransmitter that helps blood vessels relax improving circulation and decreasing blood pressure. It also helps protect the blood vessels from damage due to inflammation and high blood pressure.  I recommend Argincor to all of my patients with high blood pressure – a combination of L-Argine and magnesium.  http://www.metagenics.com/mp/medical-foods/argincor
  1. Stress can wreak havoc on your cardiovascular system (and sleep, guts, weight, brain…). Since getting rid of all stress is highly unlikely, adaptogenic herbs can be helpful to buffer the stress response as we go through it.  Serenagen is my go to for quieting down the adrenal response to stress.   http://www.metagenics.com/mp/products/serenagen
  2. Detox can be a helpful approach to cardiovascular health. Research shows a link between heavy metal toxicity and elevated blood pressure, specifically lead.  Detox also supports kidney function – an important organ that helps control blood pressure.
  1. Take a look at your labs. Fasting glucose should be between 80-90.  On your lipid panel, the most important calculation for evaluating cardiovascular risk is your triglyceride number divided by your HDL (good cholesterol) number.  You want this to be <3.  CRP hs (or cardiac) is a measurement of inflammation.  You want this to be <1.0.  If any of these are elevated, following a plant based, low glycemic meal plan like our FirstLine Therapy plan is the first line of treatment.  Targeted nutrition is also helpful to accelerate physiological changes, to get your labs back to normal.  I’d be happy to create a personalized treatment plan to address specific underlying physiology that may be contributing to your cardiovascular risk.

Feeling overwhelmed or not sure what to do next? That’s why we are here. If you are in interested in making some of these changes, I can help guide you so that you know what supplements are best for you and your body. We can also talk about food choices and labs.