Posts

Making Sense of Scents – My Fragrance-Free Skin Care Routine

by Courtney, MPH, CN

Synthetic fragrance can be found in just about every beauty product, used to make products more appealing and entice us to pull out our wallets. After all, what woman doesn’t want to smell like “Amber Sky” or sweat out “Pure Seduction” (whatever that may be)? However, using synthetic fragrance may come with a price. The fragrance has been associated with skin allergies, breathing difficulties, and even neurotoxicity in mice.1,2,3 The Environmental Working Group rates fragrance as a high toxicity substance.4 Thankfully, with a little research and extra time you can find great products that are fragrance-free. I’ve never been blessed with a great complexion and taking care of my skin has always been a hassle. I’ve tried just about every product out there but have finally nailed down the perfect blend of products that don’t include any irritating fragrance. Here are some of my personal favorites.

 


Acure Facial Cleansing Gel This face cleansing gel has a naturally wonderful and fragrant smell. Made with ingredients such as organic acai, blackberry, and pomegranate, this face wash still provides a refreshing wake-me-up scent. As somebody who has oily skin, I also appreciate a gel cleanser that appeals to all skin types as opposed to a cream. I use this in the morning and the evenings before I go to bed.

 

 

Aztec Secret Indian Healing Clay Made from natural calcium bentonite clay, this product is as earthy as it gets. You can mix this clay with either water or apple cider vinegar (a scent you won’t soon forget). It is a great alternative to harsh acne scrubs. It starts off wet and tightens your skin as it dries, so I always finish off my mask treatment by applying coconut oil afterward to keep my skin from drying out. Whenever my skin needs a little extra attention, I smear on this mask for about ten minutes and wake up to find my blemishes have magically disappeared.

 

Burt’s Bees Eye Makeup Remover Pads These small pads are great for wiping off makeup quickly without having to rinse. I’m not a huge fan of wipe-off products that don’t require rinsing after use, but these pads are made with kiwi fruit water and leave a non-greasy feel. This product is made with 99.5% natural ingredients and has a faint fruity smell.  They even remove waterproof mascara, which isn’t an easy task.

 


Thayers Unscented Witch Hazel Witch hazel is my favorite toner because it doesn’t leave your skin dry when it evaporates, yet keeps oil production at bay. Its alcohol-free formula is infused with aloe, which is what makes this product stand out from your basic drug store brand. If you haven’t tried witch hazel, it can be used for oily, irritated, blemished, inflamed, and burned skin. In other words, it’s pure magic in a bottle.

 

 

Natur Sense Aloe Vera Gel After I wash my face, remove excess eye makeup, and apply toner, I top it off with Natur Sense’s Aloe Gel to lock in hydration. Made from cold-pressed Aloe barbadensis, this product is charcoal filtered for purity and is also food grade. This isn’t like your regular aloe; it has a smooth and thin consistency that makes it perfect for application. A little dab goes a long way, so one bottle will last you a long time. Thankfully, this aloe even has a 2-year shelf life.

 

We encounter synthetic fragrance every day even when we aren’t thinking about it. It’s in the candle burning at the restaurant dinner table, the antibacterial spray at the gym, and in the soap at the car wash. Our exposure to fragrance is inevitable, but we do have a choice of what we put on our body. Your skin is your largest organ, take good care of it!

Sources:

1) Fragrance Allergy in Consumers. The Scientific Committee on Cosmetic Products and Non-Food Products for Consumers. http://ec.europa.eu/health/ph_risk/committees/sccp/documents/out98_en.pdf. Published December 1999. Accessed February 2, 2018.
2) Kumar P, Caradonna-graham VM, Gupta S, Cai X, Rao PN, Thompson J. Inhalation challenge effects of perfume scent strips in patients with asthma. Ann Allergy Asthma Immunol. 1995;75(5):429-33.

3) Anderson RC, Anderson JH. Acute toxic effects of fragrance products. Arch Environ Health. 1998;53(2):138-46.

4) Fragrance. EWGs Skin Deep Cosmetic Database. https://www.ewg.org/skindeep/ingredient/702512/FRAGRANCE/#.WnTpQGaZPq2. Accessed February 2, 2018.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article
0

Interested in learning what supplements are right for you? Take our free assessment.

START ASSESSMENT

Recent Posts

GLP-1s & Nutrition: Healthy Habits While on GLP-1 Medication 

GLP-1s & Nutrition: Energy Slumps

GLP-1s & Nutrition: Supplement Support

GLP-1s & Nutrition: Avoiding Weight Regain

GLP-1s & Nutrition: Fitness and the Importance of Exercise and Maintaining Lean Muscle Mass

What You Need to Know About Antibiotic Resistance

by Courtney, MPH, CN

According to the World Health Organization, antibiotic resistance is one of the largest global health threats. Antibiotic resistance is increasingly rising in all parts of the world and poses a risk to both humans and animals. The result of antibiotic resistance includes higher medical costs, prolonged hospital stays, and increased mortality.1 The Centers for Disease Control and Prevention (CDC) states, “Antibiotic/Antimicrobial resistance is the ability of microbes to resist the effects of drugs – that is, the germs are not killed, and their growth is not stopped.”2 In other words, over time microbes can grow resilient to antibiotics. What is more frightening; antibiotic resistance can spread, regardless of your use of antibiotics.

Used to treat bacterial infections, antibiotics are responsible for both minor illnesses and saving lives. The first antibiotic, penicillin, was discovered in 1928.3 Now, numerous antibiotics are relied on every day to treat anything from urinary tract infections to fatal sepsis. Antibiotics work in different ways to combat bacteria. They can block the process of bacteria building cell walls, block bacteria from building proteins, and break DNA strands.4 Every year in the United States more than 266 million prescriptions for antibiotics are written. The CDC states that studies show approximately 30% of these antibiotics are not needed. Even more, 50% of antibiotics prescribed for acute respiratory infections are not needed, and 50% of patients are not prescribed the recommended antibiotic for their ailment.2 Antibiotic resistance starts when a large number of bacteria are present, and only a few are drug resistant. Antibiotics kill both the harmful and beneficial bacteria, which destroys the infectious bacteria but also places the body at risk by destroying protective bacteria. When the drug-resistant bacteria are left behind, they can multiply and can negatively impact other bacteria, causing more drug resistance.5

Antibiotic resistance isn’t just a nerve-racking theory, but a reality. It is estimated that at least 2,049,442 illness and 23,000 deaths have occurred from antibiotic illness in the United States alone.2 Lauri Hicks, Director of the Office of Antibiotic Stewardship from the CDC states, “It’s imperative that patients receive the right dose of the right antibiotic, for the right amount of time and only when necessary. When antibiotics are inappropriately prescribed and used, we jeopardize the health of patients and we jeopardize the effectiveness of the antibiotics available to fight serious infections.”3 Antibiotic resistance doesn’t just impact the individual taking antibiotics, but can spread in multiple ways. Antibiotic resistance can first begin in the gut of either a human or an animal. In animals, the drug-resistant bacteria can transfer on the meat from animals and potentially spread to humans if not prepared with caution. In addition, fertilizer or water that has fecal matter can be transferred to crops and then consumed by humans. Humans can also spread resistant bacteria through healthcare facilities such as hospitals on surfaces or by direct contact.4

Thankfully, you can do your best to prevent the spread of resistance by first avoiding infections and then carefully discussing treatment options with your doctor. Keeping a strong immune system is vital to the prevention of communicable diseases and infections. The CDC recommends keeping up to date on immunizations, safely preparing food, washing hands thoroughly, using antibiotics correctly and only using them when it is necessary.5 You can boost your immune system by eating a diet high in whole foods with a focus on fruits and vegetables.When possible, purchase antibiotic-free meat as well. Certain herbs and supplements are used to support immune health such as astragalus, probiotics, and vitamin C. As always, discuss proper treatment and concerns with your primary care physician.

 

Sources:

  1. Antibiotic resistance. World Health Organization. http://www.who.int/mediacentre/factsheets/antibiotic-resistance/en/. Updated November 2017. Accessed January 25, 2018.
  2. Get Smart About Antibiotics Week 2016. Centers for Disease Control and Prevention. https://www.cdc.gov/media/dpk/antibiotic-resistance/antibiotics-week-2016/dpk-antibiotics-week-2016.html. Updated November 14, 2016. Accessed January 25, 2018.
  3. Discovery and Development of Penicillin. American Chemical Society. https://www.acs.org/content/acs/en/education/whatischemistry/landmarks/flemingpenicillin.html. Accessed January 25, 2018.
  4. What is an Antibiotic? University of Utah. http://learn.genetics.utah.edu/content/microbiome/antibiotics/. Accessed January 25, 2018.
  5. About Antimicrobial Resistance. Centers for Disease Control and Prevention. https://www.cdc.gov/drugresistance/about.html. Accessed January 25, 2018.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
0

Interested in learning what supplements are right for you? Take our free assessment.

START ASSESSMENT

Recent Posts

GLP-1s & Nutrition: Healthy Habits While on GLP-1 Medication 

GLP-1s & Nutrition: Energy Slumps

GLP-1s & Nutrition: Supplement Support

GLP-1s & Nutrition: Avoiding Weight Regain

GLP-1s & Nutrition: Fitness and the Importance of Exercise and Maintaining Lean Muscle Mass

Nutritionist Spotlight – Leah Keeney

by Courtney, MPH, CN

Leah Keeney

Bachelor Food Science and Nutrition

 

When did you know you wanted to study nutrition?
“When I was little I was always in the kitchen baking and making my own food experiments with substitutions. It wasn’t until high school when I started wondering why there weren’t healthier alternatives and substitutions in baked goods. I then started experimenting with healthy fat alternatives in baked goods, wrote a research article and won a college scholarship with it!”

 

What was your favorite course during your nutrition studies and why?
“My favorite course was Nutrition Education. We got to be creative in developing nutrition lesson plans. These lesson plans ranged from teaching yoga classes to food prep with children. We also went to the local food bank and did food demos to the community.”

 

What was one academic accomplishment you are proud of?

“I was on the Deans List the last 2 years of college.”

 

If you could expand your expertise on one topic, what would it be?

“I would love to learn more on herbal and homeopathic medicines.”

 

Even nutritionists love junk food – what is your guilty pleasure?
“Ice Cream! And wine?”

 

What do you like to do in your free time?
“Snuggle with my dog, Sherman.”

 

What is the scariest thing you have ever done?

“Tackled a bank robber.” *Winks sarcastically*

 

What is the coolest thing you are ever done?

“Traveled through Italy, French Riviera and Spain!”

 

What motto do you live by?
“I try and take life day-by-day and not worry too much about the future.”

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
0

Interested in learning what supplements are right for you? Take our free assessment.

START ASSESSMENT

Related Posts

Recent Posts

GLP-1s & Nutrition: Healthy Habits While on GLP-1 Medication 

GLP-1s & Nutrition: Energy Slumps

GLP-1s & Nutrition: Supplement Support

GLP-1s & Nutrition: Avoiding Weight Regain

GLP-1s & Nutrition: Fitness and the Importance of Exercise and Maintaining Lean Muscle Mass

The Wonderful World of Mushrooms

by Pauline Chane, B.S. Chemical Biology

Spore some mushrooms on me (in the name of love). 

Behold, the (edible) mushroom. It’s in your supermarkets. It’s the fungi at parties. It’s the friendly-looking specimen you find in the woods that—after correctly identifying it and confirming your findings with a qualified expert—is as friendly and eatable as it looks. Just for fun, consider these random facts about mushrooms:

Did you know that the portabello, crimini, and champignon/white button mushrooms are varying sizes of the same species of mushroom?

Did you know that there is a species of mushroom known as the giant puffball, which is literally a giant, white mushroom ball that can be sliced into delicious, savory thick-cut mushroom steaks?

Did you know that we are more strongly related to mushrooms and other fungi than plants?

And that’s not all, folks! Besides coming with an almanac of cool facts, mushrooms can add a healthy, nutrient-packed boost to our diet. Low sodium, low fat, low cholesterol, and low calorie, mushrooms are a powerhouse when it comes to healthy eating. Here’s some more reasons why:

They’re nutritious!

There’s a reason that mushrooms are considered an excellent meat substitute for vegan and vegetarian diets. Not only are they a good source of protein, mushrooms (especially shitake and oyster mushrooms, to name a few) typically feature a generous amount of B complex vitamins, copper, and potassium. 100 grams of shiitake and maitake mushrooms can provide up to 10% of your daily fiber needs. (1) Mushrooms are also a source of selenium, which is important for DNA replication and immunity, and pantothenic acid, which helps maintain hormones and metabolic function. On top of that, mushrooms contain small amounts of vitamin D that can be increased dramatically by drying them in sunlight. (2) (3) (4)

They’re delicious!

Along with soy, cheese, meat, and seaweed, mushrooms are full of glutamic acids, which we perceive as the meaty, savory taste known as umami. But with mushrooms, it gets even better. Mushrooms have  compounds that can combat inflammation, and their soft, spongy texture can easily soak up juices, spices, and oils, turning even the smallest enoki mushroom into a nutritious flavor bomb. (2) In fact, due to a tough protein called chitin in mushroom cell walls, it is recommended to cook mushrooms before you eat them, even though many species are still edible and delicious raw. (5)

(Glu)can they help your blood levels? You beta!  

A type of fiber found in mushroom cell walls, beta-glucans have been widely studied for their biochemical properties. Studies have shown that beta-glucans have anti-inflammatory activity and can help manage cholesterol levels and glucose levels. (2)

They keep you on your toes!

Cordyceps are a parasitic fungus that grows on the backs of caterpillars, which is not so great for the caterpillars, but great for us. This is because Cordyceps’ bioactive compounds have generated a lot of excitement for their possible ability to support our lungs, liver, kidneys, and aging process.  In fact, recent studies point to their potential to combat fatigue and subsequently improve endurance, making Cordyceps a fungal superstar worth including in your supplementation. (6)

(And for those of you who are squeamish at the thought of murderous caterpillar fungus, methods have been developed to grow Cordyceps on much kinder alternatives like agar jelly or a sterile liquid medium. The Vitamin Packs Cordyceps, for example, is grown in a cGMP certified facility in the U.S. and tested for purity so you can safely and guiltlessly consume it.) (7)

They’re EVERYWHERE.

If you’re surrounded by lush, dark forests and you want to get up close to nature, or you just want a fun(gal) exercise activity, hunt mushrooms! Mushroom hunting, or “mushrooming,” is a popular activity around the world. Families, travelers, and rare mushroom hunters around the world traverse throughout the woods in search of wild edible mushrooms, and may take home treasures worth thousands of dollars. For reference, one pound of wild matsutake mushrooms can cost around $1000 per pound. However, be careful—not all mushrooms are safe or edible. Should you decide to go mushrooming, consult local mushrooming experts, books, or mycology societies to make sure the ones you harvest won’t harm you.

Versatile and full of variety, mushrooms are an excellent staple to a healthy diet. And while you may not burn calories eating lots of mushrooms, chasing down that priceless porcini or costly chanterelle can serve as excellent cardio. So button up, because the wonderful world of edible mushrooms always has room for one more fun-guest.

References:

  1. Cheung, Peter C. K. “Mushrooms as Functional Foods.” Mushrooms as Functional Foods, John Wiley & Sons, Inc., 2009, doi:10.1002/9780470367285.
  2. Cheung, Peter C. K. “The Nutritional and Health Benefits of Mushrooms.” Nutrition Bulletin, vol. 35, 2010, pp. 292–99, doi:10.1111/j.1467-3010.2010.01859.x.
  3. Haytowitz, D. B. Vitamin D in Mushrooms. 2009, p. 20705.
  4. Rangel-Castro, J.Ignacio, et al. “The Ergocalciferol Content of Dried Pigmented and Albino Cantharellus Cibarius Fruit Bodies.” Mycological Research, vol. 106, no. 1, 2002, pp. 70–73, doi:10.1017/S0953756201005299.
  5. Dikeman, Cheryl L., et al. “Effects of Stage of Maturity and Cooking on the Chemical Composition of Select Mushroom Varieties.” Journal of Agricultural and Food Chemistry, vol. 53, no. 4, 2005, pp. 1130–38, doi:10.1021/jf048541l.
  6. Nagata, Arika, et al. “Supplemental Anti-Fatigue Effects of Cordyceps Sinesis Tochu-Kaso Extract Powder during Three Stepwise Exercise of Human.” Jpn. J. Phys. Fitness Sports Med., 2006, pp. S145–52, doi:10.7600/jspfsm.55.S145.
  7. Martel, Jan, et al. “Myths and Realities Surrounding the Mysterious Caterpillar Fungus.” Trends in Biotechnology, vol. 35, no. 11, 2017, pp. 1017–21, doi:10.1016/j.tibtech.2017.06.011.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
0

Interested in learning what supplements are right for you? Take our free assessment.

START ASSESSMENT

Recent Posts

GLP-1s & Nutrition: Healthy Habits While on GLP-1 Medication 

GLP-1s & Nutrition: Energy Slumps

GLP-1s & Nutrition: Supplement Support

GLP-1s & Nutrition: Avoiding Weight Regain

GLP-1s & Nutrition: Fitness and the Importance of Exercise and Maintaining Lean Muscle Mass

Nutritionist Spotlight – Christina Bletko

by Courtney, MPH, CN

Christina Bletko

Bachelor of Science in Nutrition

 

When did you know you wanted to study nutrition?

“I decided to study nutrition when I was rambling on to Dan (my now husband), about how much soy was in the American food supply and that it had the potential to interfere with my thyroid function (since I have Hashimotos). At that point, he looked at me and said, ‘Why don’t you go to school for that since you really seem to like it?’ Like a light bulb being turned on my path became clear and I decided to change my major from Computer Science to Nutrition.”

 

What was your favorite course during your nutrition studies and why?

“Herbal Medicine Making (not technically Nutrition).”

 

What was one academic accomplishment you are proud of?

“Not quitting school because it was taking so long.”

 

If you could expand your expertise on one topic, what would it be?

“Just one? No can do. Exercise science, herbal medicine, mental health, mycology, autoimmunity, gut health, Chinese medicine and so much more.”

 

Even nutritionists love junk food – what is your guilty pleasure?

“Chocolate! And Nachos and Gin!”

 

What do you like to do in your free time?

“I enjoy hiking, CrossFit, Zumba, yoga, gardening and running. I like trying new things whether it be a new restaurant with a friend or traveling with my love. I also like to write and read!”

 

What is the scariest thing you have ever done?

“Skydiving!”

 

What is the coolest thing you have ever done?

“Stood one foot away from lava. With the soles of my shoes steaming!”

 

What motto do you live by?

“Just do it and it’s not what happens to you, it’s how you handle it.”

 

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
0

Interested in learning what supplements are right for you? Take our free assessment.

START ASSESSMENT

Related Posts

Recent Posts

GLP-1s & Nutrition: Healthy Habits While on GLP-1 Medication 

GLP-1s & Nutrition: Energy Slumps

GLP-1s & Nutrition: Supplement Support

GLP-1s & Nutrition: Avoiding Weight Regain

GLP-1s & Nutrition: Fitness and the Importance of Exercise and Maintaining Lean Muscle Mass

Why Is the Scale Kicking You When You’re Down?

by Courtney, MPH, CN

Did you know there is a ranking system associated with life stressors? It’s called the Life Change Index Scale and ranks life events by how heavily they impact your mental well-being. High scores are even predictors of future illness. Events on the low end of the scale include minor violations of the law, approaching of Christmas, changes in social activities, or changes in sleeping habits. On the high end of the scale are events such as financial changes, marriage, personal injury or illness, divorce, and death of a loved one or close family member.1 If you have been experiencing a lot of change lately, your body may be anything but supportive. The body was designed to kick into survival mode during times of stress but it doesn’t always make us feel the best. We all are aware that stressful events can lead us to consume more food as a coping mechanism, but is there a biochemical shift in our bodies that actually makes us pack on the pounds?

 

According to a study published in 2017, cortisol (the stress hormone) was found to be associated with markers of adiposity and obesity over time. The author writes, “…results provide consistent evidence that long-term exposure to elevated levels of cortisol over several months is associated with higher levels of adiposity.”2 Cortisol is a hormone that is produce by the adrenal glands, located just above the kidneys. If you have ever heard the loosely-used term “adrenal fatigue”, you may already be familiar with the negative effects of chronic exposure to stressful situations. The enzyme that is used to convert cortisone to cortisol is located in fat tissues. Studies also show that visceral fat (abdominal fat) contains more of these enzymes than subcutaneous fat cells.3 In other words, cortisol is more likely to affect the area around your stomach. This isn’t a new idea; a study in 1994 even pointed out that there is an association between abdominal fat distribution and uncontrollable stress.4

 

As obesity trends are on the rise, efforts to combat weight gain are increasingly important to health care providers and mental health is becoming a popular topic of interest. If you see the number on the scale going up, or seem to be having a hard time losing weight even with effort, it may be time to consider if you are in a healthy mind space. Take a day to reflect on your emotions and listen carefully to the subconscious thoughts that pass through your mind. Are you overwhelmed with feelings of hopelessness or feeling like you are at your breaking point? Are your thoughts more negative than positive? Great stress reducers include deep breathing exercises, yoga, taking a walk, listening to peaceful music, or anything that helps you wind down. You may benefit from seeing a therapist or trying herbal remedies such as ashwagandha, rhodiola, chamomile, or passionflower. As Josiah Gilbert once said, “Calmness is the cradle of power.”

Sources:

  1. Life Change Index Scale (The Stress Test). Dartmouth College. https://www.dartmouth.edu/~eap/library/lifechangestresstest.pdf. Accessed January 23, 2018.
  2. Jackson, S. E., Kirschbaum, C. and Steptoe, A. (2017), Hair cortisol and adiposity in a population-based sample of 2,527 men and women aged 54 to 87 years. Obesity. 25: 539–544. doi: 10.1002/oby.21733
  3. Maglione-Garves C, Kravitz L, Schneider S. Cortisol Connection: Tips on Managing Stress University of New Mexico. http://www.unm.edu/~lkravitz/Article%20folder/stresscortisol.html. Accessed January 23, 2018.
  4. Moyer AE, Rodin J, Grilo CM, Cummings N, Larson LM, Rebuffé-scrive M. Stress-induced cortisol response and fat distribution in women. Obes Res. 1994;2(3):255-62.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
0

Interested in learning what supplements are right for you? Take our free assessment.

START ASSESSMENT

Related Posts

Recent Posts

GLP-1s & Nutrition: Healthy Habits While on GLP-1 Medication 

GLP-1s & Nutrition: Energy Slumps

GLP-1s & Nutrition: Supplement Support

GLP-1s & Nutrition: Avoiding Weight Regain

GLP-1s & Nutrition: Fitness and the Importance of Exercise and Maintaining Lean Muscle Mass

Nutritionist Spotlight – Courtney Jackson

by Courtney, MPH, CN

Courtney Jackson

Bachelor of Science in Nutrition, Master of Public Health in Nutrition, Certified Washington State Nutritionist

 

When did you know you wanted to study nutrition?

“I was intrigued with nutrition at a young age. As a child, I experienced complications with my health. My mother began to search for answers and found herself focusing on the importance of diet and chemical use in health and beauty products. Without her, I may not be where I am today. I soon began to notice that food especially made a noticeable impact on my mood. The older I got, the more passionate I became about healing the body with diet. One of the first nutrition books I ever read was Patient, Heal Thyself by Jordan Rubin.”

 

What was your favorite course during your nutrition studies and why?

“My favorite course was called Whole Foods Production. We learned how food is really processed. Looking back, what I thought I knew about the food industry before taking this course ended up being hardy anything compared to what I learned at the end. Specifically, I will never forget how shocked I was when I found out more about the corn and meat industry.”

 

What was one academic accomplishment you are proud of?

I was the second youngest to graduate within my whole universities’ class of 2015. I was pretty excited, I had worked hard through many summers and half of high school!

 

If you could expand your expertise on one topic, what would it be?

“Anything cancer and food related. I ever had the opportunity to study diet and oncology in a clinical trial, I would be first in line!”

 

Even nutritionists love junk food – what is your guilty pleasure?

“Easy, anything sweet. I don’t discriminate.”

 

What do you like to do in your free time?

“In my free time, I love to do just about anything with my husband and fur baby. I am really passionate about hiking and being outside! This past summer I had the pleasure of competing in the Washington Trail Association’s annual Hike-a-Thon.”

 

What is the scariest thing you have ever done?

“I’m not an adrenaline junkie at all, so anything that involves adrenaline is on my ‘I’ll pass’ list.”

 

What is the coolest thing you are ever done?

“I traveled to Iceland once and hiked Reykjadalur Valley. At the end of the hike you discover a hot river! The mountains were snow-covered and my husband and I had the whole river to ourselves. It was freezing outside, but the water was nice and toasty.”

 

What motto do you live by?

“I don’t really have a moto, but I do believe that we only get one chance to live and have fun. I try my best not to say, ‘one day’, and make it happen when I can. I want to grow old and look back on the fun memories I made.”

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
0

Interested in learning what supplements are right for you? Take our free assessment.

START ASSESSMENT

Related Posts

Recent Posts

GLP-1s & Nutrition: Healthy Habits While on GLP-1 Medication 

GLP-1s & Nutrition: Energy Slumps

GLP-1s & Nutrition: Supplement Support

GLP-1s & Nutrition: Avoiding Weight Regain

GLP-1s & Nutrition: Fitness and the Importance of Exercise and Maintaining Lean Muscle Mass

Nutritionist Spotlight – Karina Churchill

by Courtney, MPH, CN

Karina Churchill

Bachelor of Science in Nutrition

 

When did you know you wanted to study nutrition?

“I hopped around with different sciences I thought I wanted to end up in from a fairly early age: Archeology and Genetics. As I got older, my health wasn’t the best, [I had] a lot of digestive problems, food and environmental allergies, and realized diet was really key for my health. I heard about Bastyr University from a friend in another program and that really sealed the deal. I think with all the tasty-but-horrible-for-you foods out there, there will always be a need for guidance.”

 

What was your favorite course during your nutrition studies and why?

“There was actually two that I really loved. First was a culinary course based around cooking for disease states. We learned how to treat food like medicine to support everything from colds and immunity to food that can support mental wellness, such as Chicken Mirabella…one of my faves to make. Learning how food isn’t just fuel is an essential part of being a nutritionist. The other class that I think everyone in the medical field needs to take was about obesity and obesity related diseases. I think a lot of the medical community is quick to call obesity the cause and not an effect of disease states. It isn’t just a ‘calorie in and calories out’ game like they always say in popular media and diet books. There are genetics, genetic defects, hormones, and even gut biota that play a huge role in homeostatic balance of the body. Put any one system out of balance and see it across all of them. Understanding that is a first step into truly seeing the full picture of who you are trying to help.”

 

What was one academic accomplishment you are proud of?

“Part of my degree program included a community related externship. I had the pleasure of volunteering at HopeLink foodbank. They gleaned from the surrounding community for products. Local farms provide fresh fruits and vegetables, surrounding grocery stores gave donations, and even Panera Bread made sure they didn’t waste products and could give back to their community. I helped to create a program that took away some of the fear of vegetables. I was the ‘veggie pusher’ and got people to try things they wouldn’t normally try. It is amazing how many people don’t eat free healthy vegetables because they don’t know how to use them. I would look in their carts and tell them how to add in something to what they already had. I would say, ‘Oh, I see you like pasta… did you know you can add fresh veggies to that box meal?’ Seeing people week after week, building relationships with them, and having them come back saying ‘I tried your suggestion and it was good’, felt like an accomplishment that I could be proud of.”

 

If you could expand your expertise on one topic, what would it be?

“I really think that nutrition has so much prevention potential. From things people know are related to diet and exercise, to other disease states that can be avoided or lessened from getting the right nutrients. I, like many people I’m sure, have really been affected by cancer in my family and close family friends. Whether it is prevention or helping people who are going through treatment, nutrition is key. I would love to see myself really making a difference with people who think they don’t have a way to help themselves with something as simple as food.”

 

Even nutritionists love junk food – what is your guilty pleasure?

“I think the rule of 80/20 applies here. I choose not to say anything is ‘bad’ or ‘forbidden’ because that only creates over eating. That being said… I do love me a good quality, rich, super sexy chocolate cake.”

 

What do you like to do in your free time?

“I recharge with family time and love to cook and feed people. Just taking care of people in general gives me joy. Best nights are a shared meal and laughter with some sort of board or card game. In perfect spring days, cool mornings of summer, early fall … I couldn’t be happier than out hiking in the beautiful Washington forests. My secondary ‘happy’ is anything involving being in water. Family time by the pool, vacation to the sound or ocean, hike ending near a lake I can jump in, or camping by a river. All are 100% true bliss for me!”

 

What is the scariest thing you have ever done?

“Indoor skydiving. Worst best ever.”

 

What is the coolest thing you are ever done?

“Indoor skydiving. Worst best ever haha!”

 

If you weren’t a nutritionist, what else would you be doing?

“Mycologist. I think mushrooms and forests hold a lot of potential for the future. Paul Stamet is doing amazing work for the future with his mushroom research. Not just for health of humans but bee health and environmental health… and I mean… my second joy is all of the outdoor time.”

 

What motto do you live by?

“Do it anyway! We all make excuses and life can often get in the way of progress, so just go ahead and make the excuses…then do it anyway.”

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
1

Interested in learning what supplements are right for you? Take our free assessment.

START ASSESSMENT

Related Posts

Recent Posts

GLP-1s & Nutrition: Healthy Habits While on GLP-1 Medication 

GLP-1s & Nutrition: Energy Slumps

GLP-1s & Nutrition: Supplement Support

GLP-1s & Nutrition: Avoiding Weight Regain

GLP-1s & Nutrition: Fitness and the Importance of Exercise and Maintaining Lean Muscle Mass

The Folate and Autism Debate – Research Dives In

by Courtney, MPH, CN

Autism is a popular topic of interest, especially as cases are on the rise and the media is focusing in on new and upcoming research. Then, in 2016 researchers at Johns Hopkins stated that too much folate is associated with autism. A publishing on John Hopkins Hub states, “Women who plan on becoming pregnant are told they need enough of the nutrient folate to ensure proper neurodevelopment of their babies, but new research from Johns Hopkins suggests there could be serious risks in having far too much of the same nutrient.”1 Their findings showed that mothers who have very high levels of folate right after giving birth (more than four times the adequate amount), may have twice the chance of birthing a child who develops autism. The same goes for vitamin B12; very high levels may triple the risk of autism development. If both levels are high, the risk can increase by 17.6 times, scary statistics for any mother now questioning the use of prenatal supplements.

 

A publishing from Oregon State University shot back at John Hopkins stating, “…researchers at Johns Hopkins Bloomberg School of Public Health shared some interesting, yet unpublished and non peer-reviewed research at the International Meeting for Autism Research.”2 Linus Pauling Institute Principal Investigator Emily Ho, Ph.D. states, “…when headlines such as ‘Folic Acid May Increase Autism Risk’ splashed across newspapers and television screens, it was a blow to the progress that has been made in this area, and if not addressed quickly, could lead to hundreds if not thousands of babies born with serious, preventable birth defects…The data does not say that folic acid supplements cause, or even may cause, autism.” She then states that data currently available actually shows the opposite is true, and folate supplementation is associated with a decreased risk of autism.

 

Now, this past week a study was released in JAMA Psychiatry that aimed to explore associations between folic acid and multivitamin supplementation before and during pregnancy and its risks of autism spectrum disorder in children. The study involved 45,300 Israeli children and after years of follow-up, 572 (1.3%) were diagnosed with autism spectrum disorder. The results were interesting to say the least. Exposure to folic acid and/or multivitamin use before pregnancy was statistically significantly associated with a lower risk of autism spectrum disorder compared to those who were not exposed. The same results were found for those using folic acid and/or multivitamin during pregnancy as well.3 The authors conclude that more research needs to be conducted before a firm association can be drawn. There are always risks associated with too little or too much of one good thing. The National Institutes of Health Office of Dietary Supplements recommends 400 mcg per day pre-pregnancy, 600 mcg per day during pregnancy, and 500 mcg per day during lactation.4 It is important to remember that optimal nutrition is found in a balance, and not in extremes.

 

Sources:

  1. Desmon S. Too much folate in pregnant women increases autism risk, study suggests. Johns Hopkins University. https://hub.jhu.edu/2016/05/12/too-much-folate-pregnant-autism/. Published May 12, 2016. Accessed January 5, 2018.
  2. Glausser A. Why Headlines Linking Folic Acid to Autism Are Misleading. Oregon State University. http://blogs.oregonstate.edu/linuspaulinginstitute/2016/05/17/folic-acid-folate-autism-pregnancy/. Published May 17, 2016. Accessed January 5, 2018.
  3. Levine SZ, Kodesh A, Viktorin A, et al. Association of Maternal Use of Folic Acid and Multivitamin Supplements in the Periods Before and During Pregnancy With the Risk of Autism Spectrum Disorder in Offspring. JAMA Psychiatry. 2018;
  4. National Institutes of Health Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/. Updated April 20, 2016. Accessed December 8, 2017.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
1

Interested in learning what supplements are right for you? Take our free assessment.

START ASSESSMENT

Related Posts

Recent Posts

GLP-1s & Nutrition: Healthy Habits While on GLP-1 Medication 

GLP-1s & Nutrition: Energy Slumps

GLP-1s & Nutrition: Supplement Support

GLP-1s & Nutrition: Avoiding Weight Regain

GLP-1s & Nutrition: Fitness and the Importance of Exercise and Maintaining Lean Muscle Mass

I Scream, You Scream, We All Scream for…Bacteria?

by Courtney, MPH, CN

Have you ever seen the hit show, Monsters Inside Me? It’s one of those shows that you hate to watch but can’t seem to look away. Person after person tell their horrifying stories of odd bacterial infections amongst other things. When people think of bacteria they usually get a little squeamish. We are constantly taking precautions to avoid bacteria that we probably don’t even think about. We wash our hands after using the bathroom, wipe down our kitchen counters, and avoid raw meat. It hasn’t been until recently that “good” bacteria have been making their debut. Healthy bacteria-laden foods have been a top 2017 trend and will most likely be a top trend of 2018 as well. Unlike bad bacteria, they deserve a little attention! Sound gross? Surprise! If you are a yogurt-lover, you have already joined the good bacteria bandwagon. Ready to branch out and try some new buggy food items? We’ve got ‘em for you here.

 

Kefir – Kefir is a fermented drink made from milk. The fermentation process is completed by using kefir grains – named after a polysaccharide matrix called kefiran – to produce a thickened milky product with a similar consistency of yogurt. Kefir is consumed all over the world and is thought to be beneficial to health, similar to many other probiotic food items. It has been associated with antibacterial and antifungal properties.1 This drink comes in many different flavors and is a great introduction to fermented foods.

 

Kombucha – You may already be aware of this popular drink that is finding its way into grocery store shelves next to more commonly known beverages. Not only can you find kombucha in stores, but it can also be made at home using a careful method. Kombucha is popular for its fizzy taste and also appeals to tea-lovers. It is said that this probiotic drink dates back to 220 B.C. Food Source Information from Colorado State University states, “The health benefits of kombucha still need more research, but animal studies show it has bioactive components that display antioxidant, detoxifying and antimicrobial properties that may contribute to claims that kombucha plays a role in overall immune health, mental health, and cancer and cardiovascular disease prevention.”2

 

Sauerkraut – Sauerkraut is an old form of cabbage preservation. It has traces as far back as the 4th century B.C. This fermented food contains lactic acid, vitamins A, B, C, and K, as well as minerals. Even Hippocrates wrote about sauerkraut describing it as a health food and a medicinal remedy.3 Unlike kombucha, making sauerkraut doesn’t require a starter culture. The lactic acid bacteria it contains has shown to have numerous health benefits. Lactic acid bacteria may improve diarrhea, constipation, irritable bowel syndrome, some infections, and immune function.4 More research is needed to determine exactly how much lactic acid bacteria is in sauerkraut to improve health, but nonetheless, sauerkraut is full of beneficial dietary macro and micro nutrients.

 

Miso – Fermented soy bean paste, also called miso, is a commonly used in Japan. It is a mixture of soybeans with rice, and wheat or oats. Used as bouillon and meat stocks, this pro-bacteria food has been associated with reducing fatigue, improving digestion, decreasing cholesterol, decreasing blood pressure, and protecting against gastric ulcers.5 In addition, miso has also been associated with protection against radiation. This was first noted in 1945 by Dr. Akizuki when he and 20 other workers were nearby during an atomic bomb attack in Nagasaki. Dr. Akizuki noticed that he and the other workers did not suffer from radiation disease. Although cause doesn’t equal correlation, Akizuki attributed his protection to daily consumption of wakame miso soup. Because of this, many Europeans consumed miso soup as an attempt to prevent damage from the Chernobyl meltdown. Akizuki is considered one of the first to praise miso for its health benefits.5

Incorporating healthy bacteria into your diet is a great way to support your gut health. Eating new and unique foods is always a challenge. Keep an open mind…and just don’t think about the little, moving, microscopic creatures you are about to eat.

 

Sources

 

  1. Lopitz-otsoa F, Rementeria A, Elguezabal N, Garaizar J. Kefir: a symbiotic yeasts-bacteria community with alleged healthy capabilities. Rev Iberoam Micol. 2006;23(2):67-74.
  2. Underthun K, Dekevich D. Kombucha. Colorado State University. http://fsi.colostate.edu/kombucha/. Accessed January 4th, 2018.
  3. Raak C, Ostermann T, Boehm K, Molsberger F. Regular Consumption of Sauerkraut and Its Effect on Human Health: A Bibliometric Analysis. Global Advances in Health and Medicine. 2014;3(6):12-18. doi:10.7453/gahmj.2014.038.
  4. II RO, Corbin A, Scott B. Sauerkraut: A Probiotic Superfood. Functional Foods in Health and Disease. 2016;6:536-543.
  5. WATANABE H. Beneficial Biological Effects of Miso with Reference to Radiation Injury, Cancer and Hypertension. Journal of Toxicologic Pathology. 2013;26:91-103.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

 

1

Interested in learning what supplements are right for you? Take our free assessment.

START ASSESSMENT

Related Posts

Recent Posts

GLP-1s & Nutrition: Healthy Habits While on GLP-1 Medication 

GLP-1s & Nutrition: Energy Slumps

GLP-1s & Nutrition: Supplement Support

GLP-1s & Nutrition: Avoiding Weight Regain

GLP-1s & Nutrition: Fitness and the Importance of Exercise and Maintaining Lean Muscle Mass

We use cookies to ensure that we give you the
best experience on our website. Learn more.