Facts About Vitamin D

Facts About Vitamin D

Did you know that Vitamin D is considered a hormone? 

Hormones are known as chemical messengers in our body. Hormones send signals to tell our cells and tissues to do certain functions like digestion, growth, and even our mood regulation.  

Why is vitamin D considered a hormone? 

Vitamin D is considered a hormone because it can be synthesized by our body when we obtain sunlight.  Vitamins are considered to be a nutrient that must be obtained from a food source and unable to be synthesized by the body.  Therefore, Vitamin D can be synthesized by sunlight and obtained from food sources.

Did you know that lifestyle factors can deplete vitamin D?  

Smoking depletes vitamin D.  “Cigarette smoke decreases the production of the active form of vitamin D (1,25-dihydroxyvitamin D) in lung epithelial cells (20), which may be overcome with higher serum levels of the substrate (25-hydroxyvitamin D). Additionally, cigarette smoke may affect expression levels of the vitamin D receptor (21).”  

Many types of medications can deplete vitamin D and block vitamin D receptors.  Some drugs in classes of antiepileptics, antibiotics, antihypertensives, and anti-inflammatory drugs have been found to interfere with Vitamin D, and this study suggests vitamin D supplementation should be considered.

Healthy sources of vitamin D in foods include egg yolks, salmon and liver.  Direct sunshine is another healthy source of vitamin D but oftentimes food and sunshine aren’t adequate sources of vitamin D, so supplement form is added.  It has been found that people who live above the 37th parallel North of the equator are at greater risk of Vitamin D deficiency.  

At the NHCAA, we carry many great forms of Vitamin D and K2 with D3 blends for improved absorption. We carry 1,000-50,000 IU of Vitamin D supplements. Ask at your next visit which might be the best for your health. 

Yours in health and longevity,

Kristen Clore OTRL, I-MD & PhD Student in Integrative Medicine

Four Types of Hunger

Four Types of Hunger

It is important to be aware of what type of hunger you are feeling so you can address it appropriately.

The four different types of hunger that I most commonly observe with patients are listed and detailed below.

1) Thinking hunger: aka, thinking about food. 

Thinking about food is often not accompanied by real hunger, the actual need to eat.  Signals like feeling tired or having difficulty thinking are real signals of hunger.  However, just thinking about food does not equate to actual physiological need for food, or hunger.  Often our environment can trigger thinking about food, especially if we are bored, watching television, or browsing the internet and social media.  These outlets are filled with recipes, food promotions and advertisements for food.  Late night entertainment can lead to the desire for snacking and late meals.  These actions contribute to obesity and other declining health issues. 

Instead of eating late we should eat when we awaken and quit eating earlier, no later than 5-7 pm for most healthy adults.  Adding structure or new organization to eat early and quit eating early, then utilizing night time for activities like hiking, cleaning, studying or exercising can help reduce the temptation to falter toward night time eating and snacking.  Altering our behavior, having less sedentary time, creating more structure, and limiting screen time can also help reduce thinking about food.

This study concludes that “Having a late dinner or bedtime snack was associated with a higher probability of overweight/obesity.”

Also read this study which investigates food and hunger cues :   “Most food consumption in western populations happens for reasons other than energy shortage, suggesting that a significant proportion of food consumption is driven rather by pleasure than by a physiological need [1]. Dietary behaviours and the drive to eat are undeniably powered by food-related cues. Food cue stimulation is omnipresent throughout the day. Advertisements, an abundance of products in appetising packages in stores but also the sight or smell of food, people eating or talking about food as well as emotions, feelings and activities can represent cues. The number as well as the density of the food-related cues have been implicated in choices to consume food or restrain from it [25]. It has been suggested that exposure to cues triggers the expectation of rewards in the form of food, which might be misinterpreted as hunger. 

2) Taste hunger: aka: sensory desire for eating (smell, taste, crunch, hand to mouth desires)

“Taste hunger” is very much driven by our senses.  The desire to crunch on something, or hold a hot cup of liquid, the desire to smell certain foods, the desire to taste certain foods, especially sweet foods, are the desires I refer to as taste hunger.  We often have the idea that the momentary pleasure of the sight, smell, taste and touch of that food will create more happiness within this moment.  However, this pleasure is short-lived.  The body creates the desire to repeat eating again and again.  Eating based on these sensory desires does not often result in good control over our diet or eating whole food based meals.  Often eating foods to fill this desire lead us to overeating, too much snacking, eating too late in the evening, eating outside of a healthy 8 hour window, and indulging in highly refined foods.

This study states “Foods with a higher GI, such as drinks sweetened with sugar, are rapidly digested and absorbed and provoke a rapid increase in blood glucose, a fact that exacerbates hunger and favors hyperphagia, since these foods are unable to stimulate the mechanisms of satiety”

3) Stomach hunger or real hunger: actual hunger when the stomach is growling.

Real hunger.  The actual need to eat.  This happens when we are in a slightly fasted state, our body has utilized much of the readily available energy and we begin getting signals like stomach growling to let us know it is time to eat. Ghrelin is the hunger hormone that helps us know when we are truly hungry.  Some people  ignore this signal in an effort to extend our fasted state.  If we are attempting an eating style like intermittent fasting where the eating window is smaller  (less than or equal to 8 hours per day) and the fasting window is larger (more than, or equal to 16 hours per day.)

You can read more about Ghrelin and it’s impact on hunger in this article.

4) Energy hunger: need to obtain sunshine

This is the kind of hunger that is recharging your battery.  This cannot be replaced with a vitamin D supplement or with energy drinks. This is photon hunger.  Sunshine has been studied to have health impacts on pregnancy, bone health, vitamin D levels, immune system health and metabolism. Sunshine helps our body increase metabolic functions.  If you are feeling hungry and continue to snack or drink things and cannot feel satiated, go outside and obtain direct sunshine on your skin (even if it’s cold).  Put on a coat if you need to and face the sunshine for 20 minutes.  Then reassess if you are still feeling “hungry.”

This Kristen Clore OTRL, I-MD & PhD Student in Integrative Medicine

Fungus and Yeast and Mold, Oh My!

Fungus and Yeast and Mold, Oh My!

Fungus (plural fungi) is a microorganism of which there are many species.

These species include yeast, mold, and mushrooms.  As with many things in life, there can be good and bad qualities of fungi. Fungi are used to make bread, wine, beer, kombucha, and some cheese.  Fungi break down dead trees and animals in nature and through that process provide beneficial compounds such as carbon, nitrogen, oxygen, and phosphorus back into the soil. Some fungi, such as Ganoderma, Shiitake, and Lion’s Mane are being researched and used for their therapeutic qualities. But, some mold can be extremely toxic (example: Stachybotrys – black mold). 

Mold spores are everywhere. Problems begin to arise when certain mold spores grow in damp, dark conditions and produce Mycotoxins, which are poisonous to humans. Common places where mold can grow are areas with water or dampness- sinks, tubs, kitchens, bathrooms, washing machines, basements, the humidifier on your furnace, indoor plants. Fungi/mold can live on coffee (OH NO!), nuts, fruits, and vegetables. Here in Michigan, during the early fall, mold can be found in higher quantities in the environment- falling leaves, rainy weather, damp ground.

I have had first hand experience with mold exposure several times in my life. For me, I believe it has caused sinus problems, headaches, and heart pain. Symptoms of mold or mycotoxin exposure can be: sinus and lung problems (because we breathe it in), skin rash or irritation (ringworm, athlete’s foot, jock itch, toe nail fungus, vaginal yeast problems), circulatory problems (heart palpitations, shortness of breath, heart pain), anxiety, brain fog, headaches, muscle pain, digestive problems, and fatigue.

What you can do to help your body and health – 

  • There are supplements that can help. CellCore’s Biotoxin Binder and Carboxy are top choices in our office for addressing mold/mycotoxin problems. Additionally, supplements such as Oregano, Spanish Black Radish, Echinacea, Garlic, and Pau D’Arco can be anti-microbial and beneficial to the immune system. For specific recommendations for your situation, it is always best to consult with your Practitioner.
  • Inspect and clean areas where you suspect mold overgrowth. 
  • Diffuse Thieves (from Young Living) to improve your immune system and benefit the lungs and sinuses. Thieves can also be used topically on problem skin areas, but remember to use a carrier oil such as coconut, jojoba, or castor oil if applying it on a sensitive area.
  • Navage and Neti Pot can be helpful if you have sinus problems.
  • Avoid white refined sugar and dairy, which can feed fungi/mold in your body. 
  • Sweat with exercise or sauna use.
  • Use an Air Purifier. I have a Molekule Air Purifier that helps the air quality in our house. Some filters can decrease the amount of harmful microorganisms in the air such as bacteria, fungi, and viruses.
  • Use leftovers within 3 – 4 days. Watch for mold growing on food and discard those right away to protect yourself from toxic fungus.

If you have concerns about your health or just want to feel better, we are here to help. We can support you and your body’s specific needs in any situation. 

Yours in health,

Kerry Cradit, B.S. Nutrition and Food Science

Sources:

https://epi.dph.ncdhhs.gov/oee/a_z/mold.html

https://www.britannica.com/science/fungus

https://www.sciencedirect.com/science/article/abs/pii/S0031942206004080

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3924982/

https://www.apsnet.org/edcenter/apsnetfeatures/Pages/Stachybotrys.aspx

5 Common Dietary Mistakes

5 Common Dietary Mistakes

Here at the NHCAA, our patients diligently track their diets. 

I have been reviewing food logs for over a decade and have seen thousands.  You don’t review that many food records without noticing some common themes in food choices people tend to make.  I’m going to share with you 5 common dietary mistakes that people often do not realize are mistakes.  

  1. Coffee creamers 
  2. Salad dressings
  3. Excessive snacking 
  4. Frequent alcohol intake
  5. Overuse of sugar substitutes

Coffee Creamers & Sweeteners

Many individuals think they are doing themselves a favor by foregoing breakfast and just drinking coffee. What these individuals often fail to realize is the impact the coffee can have on their health when mixed with certain ingredients.   While many people can successfully intermittent fast and still have a cup of coffee, if you add enough creamer, milk and milk alternatives, sweeteners, and other products to your coffee, you may completely lose the benefit of delaying food, and may even worsen your glycemic control.  

There’s another camp of people who eat a good breakfast but ruin it by pairing it up with coffee containing sugars, artificial sweeteners, chemicals, and processed fats.

Coffee is not great for everyone; however, if you are drinking it, you should be very aware of what you are putting into it.  Cut out the Coffee Mate, International Delights, sugar free syrups and other like additives.  

Better options for coffee are drinking it black or adding mct oil, Nutpods, collagen powder, stevia or monk fruit (in moderation).

Salad Dressings

When attempting to eat healthy, many people go straight to salads.  If you can digestively tolerate eating raw vegetables, a salad can be a great low carb meal.  However, most commercially prepared salad dressing is full of chemicals, processed fats, soy, and sometimes loaded with sugar.  Read your labels!  You will probably be surprised at the ingredients list of your favorite dressing.  If you are eating a restaurant salad, It is highly likely that one or more undesirable ingredients are in it.

Better options for salad dressing are to make your own so you know exactly what is in it.  If you don’t want to make your own, Primal Kitchen has a line of clean salad dressings.  When eating a restaurant salad, the best bet is to ask for olive oil and vinegar.

Excessive Snacking

Snacking is a very common habit of Americans.  There was a time when people were instructed that their best bet for their health was to eat 5 small meals a day.  Snacking between meals is not a good thing for most adults.  Toddlers need snacks; most adults do not.  If you feel the need to snack, you are probably missing out on something in your meals to create lasting satiety.  For most people in this situation, it is good fat and protein they are skimping on. 

The worst type of snacking is night-time snacking.  Make having at least a 3 hour buffer between eating and bedtime a priority.  You don’t want your liver and digestive system working hard on digesting food while you are trying to rest.  Your organs have other things to do at this time and need a rest as well.

Frequent Alcohol Use

I have seen many cases in which a patient has an incredible diet, super low carb, but are still having a nightly cocktail.  Even if your alcohol choice is low carb or a spiked seltzer drink (which are undoubtedly better choices), at the end of the day, regardless of carb count, it is still alcohol and is a special circumstance.  Alcohol must be metabolized FIRST- even before sugar.  Alcohol increases the workload of the liver and may affect blood sugar and inhibit fat burning and other health benefits from your otherwise healthy diet; not to mention, alcohol may negatively impact your sleep cycle.

Overuse of Sugar Substitutes

I typically recommend that patients avoid sugar as much as possible and use natural substitutes that do not spike blood glucose.  My top recommendations are stevia and/or Monk Fruit.  But even these better replacements can be overused.  Too much use of natural sugar substitutes not only can cause you to hold on to your sugar cravings but can also imbalance your gut bugs (microbiota).  Overusing these seemingly innocent sweet treats can cause digestive problems and sometimes can halt your health progress.  It is best to use stevia, monk fruit and any sweetener only occasionally.

There you have it, 5 very common diet mistakes that are best to avoid.  If you are halted in your health goals in any way, I challenge you to examine this list and see if you are doing any of these 5 things.  If so, correcting these 5 areas can help get you back on track.  If you are still stuck or having trouble identifying your dietary trouble area, you should consult with us at the NHCAA.  

Your Holistic Pharmacist,

Dr. Amanda Childress, PharmD

Confused?… Where to Start with Your Diet

Confused?… Where to Start with Your Diet

It is extremely hard to navigate having a healthy diet when there is so much conflicting information floating around.  There are millions of TV shows, articles and social media posts that say, “Always do this” and “Never do that.”  It’s confusing.

At the NHCAA, we recognize that “always”es and “never”s are quite rare.  We are all unique individuals with different genetics, lifestyles, and metabolic types.  That’s why our practitioners don’t give out cookie-cutter diet recommendations to each patient.  We help our patients discover their best diets by tracking their intake and making changes, monitoring results, and thus evolving their diets over time.

Even though there is no one-size-fits-all diet, we must start somewhere.  Everyone is unique, but there are some basic, natural laws that apply to food and your health.  These laws are as follows:

  • White refined sugar is inflammatory to the whole body and unhealthy for all.  
  • Eating too many carbohydrates puts stress on the metabolic system.
  • Chemical contaminants in food create a toxic burden in the body.
  • Rancid oils and processed fats inflame the cardiovascular system.

These 4 points form the foundation for starting a healthy diet.  If you are unsure of what dietary path to take, start with applying these 4 nutrition laws and expand from there until you get the results you are seeking.  

All NHCAA patients are recommended to start a low carb diet that consists of REAL food.  How low carb to go is the recommendation that is variable.  A low carb diet is typically no more than 125 grams of net carbs per day, but many people may need to go much lower than that to achieve results.

Regardless of what your health picture is, you should apply these datums to your food choices.  If you are confused about what you should do with your diet, then you should first make sure you are applying all of these principles and then, if you still need direction, you should consult with a practitioner at our office to help you figure out what changes will best support health in your body.

Your Holistic Pharmacist,

Dr. Amanda Childress, PharmD

Ozone 101

Ozone 101

What is Ozone?

Ozone is a molecule consisting of three atoms of oxygen.  It is commonly known as an unstable portion of our atmosphere.  Ozone is also well studied and used in intravenous and oral remedies for many conditions.

Is Ozone new?

No, Ozone has been studied for over a century and was regularly used as a remedy for many common ailments.  It was discovered in the mid-nineteenth century.

What is Ozone used for?

Ozone has been used for improving the immune system by delivering increased oxygen supply to the body and forming more red blood cells.  Research has indicated that ozone is capable of deactivating bacteria, viruses, fungi, yeast, and protozoa.  

Ozone has also been used to correct oxidative stress associated with spinal conditions and diabetes.  Oxidative stress is the balance in the body between free radicals and antioxidants. 

How can I use Ozone?

We have added multiple Ozone products available for use in your holistic health program:

  • Ozonated Toothpaste
  • Ozonated Deodorant
  • Ozonated Oils for topical use
  • Ozonated Suppositories for rectal and vaginal use 
  • Ozonated capsules, to be taken orally

Ask me at your next visit how ozonated products might be helpful in your daily self care routine. 

Yours in health and longevity, 

Kristen Clore, OTRL

I-MD & PhD student in Integrative Medicine & Quantum Physics

Holistic Occupational Therapist, Master Nutrition Response Practitioner ®

Basic Understanding of Cholesterol

Basic Understanding of Cholesterol

There are many misunderstandings about cholesterol.

A lot of people think cholesterol is bad, should be avoided, and holds only a negative role in the human body; cholesterol is actually a vital component to our good health.

Here are some common questions I receive about cholesterol:

What is Cholesterol?  

When you do a “Google search” for cholesterol, this is the answer that is provided– “cholesterol is a waxy substance found in your blood. Your body needs cholesterol to build healthy cells, but high levels of cholesterol can increase your risk of heart disease. With high cholesterol, you can develop fatty deposits in your blood vessels.”

Now, let’s compare that to the definition in my Human Anatomy & Physiology book from college.  

Cholesterol- “a lipid produced by body cells used to synthesize steroid hormones and excreted into the bile.” [P 698, Hole’s Human Anatomy & Physiology, 10th edition]

When we compare these two sources, we learn that the Human Anatomy & Physiology book is giving an unbiased definition of what cholesterol actually is.  The definition that a Google search provides is an excerpt from the Mayo Clinic; this is not a definition but is an interpretation, which includes the negative impact cholesterol might have on the human body.  It leads us to believe that cholesterol is bad, and we lack understanding of the purpose or functional role that cholesterol has in the human body. 

Now that we know the Human Anatomy & Physiology definition of cholesterol, I recognize that there may be some words that not everyone knows the meaning of within that definition.  So, let’s define those words before we move on.

  • Lipid: a fat, oil, or fat like compound that usually has fatty acids in its molecular structure.
  • Cells: the structural functional unit of an organism
  • Steroid Hormones: fat soluble hormones, formed from cholesterol (some examples include estrogens, testosterone, aldosterone, cortisol)
  • Bile: a fluid secreted by the liver and stored in the gallbladder. 

Isn’t it better if we had zero cholesterol? My conventional doctor said the lower the better?

No, humans cannot live with zero cholesterol and the “lower the better” is a misunderstanding.  Cholesterol plays an important role in our health, cellular function, tissue repair, and hormone production. 

If I stop eating high cholesterol foods won’t my cholesterol go down?

Let’s look back at the definition– “cholesterol is a lipid produced by body cells used to synthesize steroid hormones…”. Cholesterol doesn’t only come from your food, it is also produced in your liver. Yes, in fact approximately 80% of cholesterol is produced by your body and only about 20% is directly derived from the food we eat.  This is why it is important to understand, diet can impact cholesterol levels, but your body needs cholesterol and will continue to create it as fuel, when more fuel is needed.

My conventional medicine doctor said my total cholesterol number and my LDL are high.  What about VLDL, HDL and triglycerides? I’ve heard these matter too?

The total cholesterol is truly a number that is somewhat useless without knowledge of the individual numbers for LDL, HDL and triglycerides.  Here is what each of these mean:

  • Total cholesterol: this is a sum of the LDL, HDL plus 20% of the triglycerides.  The HDL is commonly referred to as good and LDL is commonly referred to as bad because the LDL type of cholesterol is the kind that is found in blocked arteries.
  • HDL or high-density lipoprotein: this is the type of cholesterol that cleans up the “bad” cholesterol in the blood and takes it back to the liver.  Because of this function, this is the cholesterol that is known to protect us from cardiovascular diseases such as a heart attack and stroke.  For both men and women, HDL should be over 60mg/dL.  When I get my cholesterol labs done, mine is 90-100! The higher the better!  Foods like wild caught salmon and other fish, walnuts, and flaxseed oil can increase your HDL count!
  • LDL or low-density lipoprotein: this is the type of cholesterol that can increase with a poor diet, lack of exercise, and increase in stress.  The American Heart Association reports that studies show a link to higher LDL and lower HDL that directly correlates to the level of a person’s stress at work.  Stress encourages the body to produce more metabolic fuels for energy, this causes the liver to make more LDL aka “bad cholesterol”.  A healthy diet and stress reducing lifestyle habits – including exercise and sleep – are important for correcting these numbers.  It is well understood that because cholesterol is the primary fuel required for stress hormones, such as cortisol, that the body will increase its cholesterol when more cortisol is being made in response to stress.  A normal LDL for conventional medicine labs is widely referred to as less than 100mg/dL.  However, it is important to understand VLDL, especially when LDL is high.
  • VLDL or very low-density lipoprotein:  this is primarily composed of triglycerides.  It is important to know your LDL number in relation to the mathematical equation that provides VLDL for us.  VLDL should be less than 19 for a very healthy individual.  
  • Triglycerides: created when we do not fully utilize the food we eat as immediate energy. This “unused” fuel gets stored in adipose/fat tissue as triglycerides.  When we are not eating, a hormone called HSL (hormone sensitive lipase) gets activated and helps us mobilize energy from the stored triglycerides- insulin can block that process. Insulin is a hormone that is triggered based on our blood glucose levels.  For someone who has a diet high in sugar, snacks often, or eats late at night, the body may begin storing too many of these unused energy particles as triglycerides.  Intermittent fasting, low carbohydrate diets, elimination and reduction of processed foods and sugars all help reduce unwanted high triglyceride numbers.

My cholesterol is high, what do I do?

If you have been told that your cholesterol is “high”, find out each of the numbers for your HDL, LDL, Triglycerides and VLDL and let your practitioner or myself know.  If you don’t have your VLDL, we can calculate it for you at your next visit.  We will review each of these individual numbers with you in order to help you determine next steps for your diet, supplements, and lifestyle to help correct any unwanted low or high cholesterol numbers. Another missed step by many doctors, both conventional and alternative, is looking at the trend of labs.  It is always important to determine if your labs are in an overall improving trend or not.  For example- if you haven’t had your labs drawn in 5 years, we should establish at least 3 follow up labs to determine the trend.  If you don’t have a primary care doctor that will run your cholesterol labs, let us know and we can help get that done for you. 

The least meaningful cholesterol number in our health practice is the “total cholesterol” because you cannot take proper action with diet, lifestyle or supplements based on that calculated number alone.

Yours in health and longevity, 

Kristen Clore, OTRL

I-MD & PhD student in Integrative Medicine & Quantum Physics

Holistic Occupational Therapist, Master Nutrition Response Practitioner

Why I Love Helping Kids

Why I Love Helping Kids

1. Kids are incredible humans.

The young people that I see in the office have magnificent minds. I see it in the way they thoughtfully answer questions. They are curious about everything. They listen to what is being said around them and notice even the smallest details. They are willing and able to do what is asked of them.

2. The idea that I can change healthcare for future generations.

As a child, I didn’t go to the medical doctor very much. There were some check ups that involved him listening to my heart, looking in my throat and ears, getting a few shots, and antibiotics when I was sick. When I got older (in my 20’s and 30’s) and started experiencing some symptoms, my visits to the medical doctor weren’t much different. But, I noticed I didn’t have much benefit from those visits. It was at age 36 that I found Dr. Schmidt and learned nutrition would actually help get to the cause of my concerns and the reason why I had symptoms.

I want kids to experience this benefit at a much earlier age than I did. I want muscle testing to be normal to them. I want supplements to be what they reach for when they need support for their body. I want them to know there are natural solutions to health. 

3. Children give me hope for a brighter future.

Young people are the future. Their ideas will shape the world, our nation, and all of our existence going forward. We have to treat them well and encourage their creativity, leadership, kindness, and strength so that they can lead us. I am counting on them to make this planet a better place.

I want to help give children the knowledge to be healthy, productive, and responsible far into the future. Maybe in this way I can change the world for the better.

P.S. Adults can have these traits and I’d love to help you, too.

Yours in health,

Kerry Cradit BS, Nutrition & Food Science

Vegetarian Protein Ideas

Vegetarian Protein Ideas

Here at the NHCAA, we know that diet is key to good health. 

Typically we recommend a diet that consists primarily of high-quality meats, vegetables, and good fats- we do not recommend a vegan or vegetarian diet.  Although it is possible to do a meatless diet in a healthy fashion, it is very difficult to get adequate protein while simultaneously keeping carbohydrates low.

Even though we do not recommend a vegetarian diet, I do understand that for some individuals, vegetarianism or veganism can be a strong personal or religious conviction.  If you are one of those individuals, I highly encourage evaluating your macronutrients (macros).  How many carbohydrates are you consuming in a day in relation to your protein and fat intake? I also recommend you examine the sources of your protein.

The app we recommend for tracking macros is Cronometer.  

Cronometer is our app of choice because it is comprehensive and, most importantly, has a very accurate database.

An image of a spoon holding a generous amount of dry seeds.

The minimum protein I typically recommend is 60-80 grams per day while the maximum amount of carbohydrates I recommend is usually between 75-125 grams per day.  Fats should be enough to keep you satisfied and full, so you don’t need to snack (see my video Good Sources of Fat for more). Your diet can accommodate more or less fat depending on how many carbohydrates you are consuming (more fat if your carbs are lower and less if your carbs are higher).

Many vegetarians rely heavily on soy-based products to get their protein, as these products are protein dense.  I do not recommend soy as the basis of any diet.  Soy proteins are typically GMO (genetically modified organisms) and highly processed.  When consumed in high amounts, soy products can also negatively impact hormonal balance.  I also do not recommend mock meats because they often contain soy or gluten and are highly processed.

Getting enough protein while avoiding soy and keeping carbohydrates down on a Vegetarian or Vegan diet is tough!  There is less room for error on these diets.  Although balancing macros on these diets is a challenge, it is still possible.  I have created a list of higher protein items that can assist with a meatless diet. 

VEGAN PROTEIN FOODS:

SOURCEQTYPROTEIN (gm)CARBS -net (gm)FAT (gm)
Hemp Hearts3 tbs9.471.414.6
Chia Seeds2 tbs419
Flax Meal2 tbs2.5646
Lentils0.5 cup9120.4
Pumpkin Seeds0.25 cup9215
Hummus0.5 cup9.51012
Banza Noodles2 oz 11303
Peanut Butter2 tbs7516
Ripple Milk- Unsweetened (pea)8 fl oz8<14.5
Kite Hill Greek Yogurt- Unsweetened (almond)11410
Great Northern Beans0.5 cup8.3140.5
Black Beans0.5 cup711.70.4
Green Peas0.5 cup870.3

This high-protein foods list was designed to fit both vegans and vegetarians. If you are a lacto-ovo vegetarian- eggs and some dairy, like Greek yogurt, can be great sources of protein as well.

Health is not a one size fits all concept, there are many pathways to health.  However, there are basic nutritional truths that apply to every person and every diet.  For good health, you need enough protein for tissue repair and muscle building, and you need to limit carbohydrates and sugars to keep inflammation down and the immune system balanced.  I hope these vegetarian protein ideas help you to find a better balance with your macros.

Your Holistic Pharmacist,

Dr. Amanda Childress, PharmD – Bio

Stress Support Supplements

Stress Support Supplements

It’s the most wonderful time of the year… and, it’s the most stressful for many. 

It doesn’t matter if your stress is from the demands of work or due to family- we can all be stretched thin throughout the year, especially during the holidays.  Lucky for you, there are supplements that can assist your nervous system and your adrenal glands, which both respond to stress.  When our stress loads stay high, we use nutrients like B vitamins for fuel.  When we couple that stress with eating sugary and starchy foods, we utilize even more B vitamins to clean up the metabolic waste products.  Adding B vitamins or even adding minerals or glandular support to re-feed your body can be like filling up your empty gas tank on your car.  These nutrients can keep you functioning better!  Here are three supplemental supports for stress that you might have or can request at your next health visit.

Cataplex B is an energizing blend of B vitamins that help boost your energy when you feel sluggish.  Especially if you eat some sugar over the holidays, you might find yourself feeling tired shortly afterward- Cataplex B can help.  Adding Cataplex B to your day and increasing your dose as directed by your practitioner can help decrease fatigue and refuel your engine!

Cataplex G is a calming blend of B vitamins that help you to relax when you feel wound up.  This tends to be more helpful if you get so nerved up around the holidays that you find yourself feeling tense or “stressed out.”  Adding an increased dose of Cataplex G as directed by your practitioner can help you keep your calm this holiday season. 

Min-Chex is a combination of B vitamins, minerals and glandular support.  When you’re burned out, run down, and you just feel like you need help to be energized but also need help to calm down, Min-Chex is here for you!  Follow the instructions from your practitioner to increase your Min-Chex dose to help you get a good night sleep and to help you boost your energy through this busy season!

If you don’t have these stress support supplements, call the center to set up a visit with your practitioner to see what could be most helpful for your health goals.

Yours in health and longevity, 

Kristen Clore, OTRL

I-MD & PhD student in Integrative Medicine & Quantum Physics

Holistic Occupational Therapist, Master Nutrition Response Practitioner ®

About Kristen Clore