Five Keys to Successfully Change Your Diet

Five Keys to Successfully Change Your Diet

I write this article as I am finishing my second Whole30 diet. I have learned a great deal from The NHCAA Whole30 Group that we created on Facebook.

Here are some Keys to Success that you can apply if you are trying to positively change your diet.

1. Structure a Plan/Strategize key-to-success-blog

Planning is a large part of any new endeavor. You have to have the idea of what you want to do along with the tools to do it. When it comes to changing your diet you have to decide what you are trying to accomplish. And then, make lists and shop for the foods you will need to make your meals. Make your goals and write them down.

Strategies that help me are washing and cutting my vegetables ahead of time, cooking soups on Sunday to eat through the week, using a crock pot frequently, and buying small amounts of perishable groceries every few days (so they don’t go to waste).

2. Study

Learn everything you can about what you are doing. The more information you acquire the more likely you understand why the changes are important. There are many good resources on health. Some are: westonaprice.org, http://www.ewg.org/foodnews/dirty_dozen_list.php, http://whole30.com, http://www.schwarzbeinprinciple.com/pgs/home.html.

3. Stamina

Diet changes are a lifestyle change. It can take time to achieve all your health goals. Think of it as a long-term commitment rather than a short-term experiment. Hang in there. Don’t give up. If you experience a setback, start again.

4. Support

Having The NHCAA Whole 30 Group showed me how important support is when you are trying to achieve a goal. There were several times during the Whole 30 that I might have “cheated” if I wasn’t part of a larger group all rooting for each other and trying to achieve the same thing. The support of your spouse, family, friends, and co-workers makes success easier to achieve.

The Practitioners and Staff of The NHCAA can help you and be part of your support team for health and wellness.

5. Succeed!

Decide in advance that you will succeed. Once you have achieved a goal quickly set another one so you keep making improvements.

We plan to continue the Whole30 Facebook group. So, feel free to join us to see what other people are doing to change habits, improve their health, and succeed. Go to Facebook and search The NHCAA Whole 30. And, click to join our group. Let us be a part of your success and show you how to change your eating habits!

Yours in health,
Kerry Cradit

Read Kerry’s Bio

Fact Sheet on Fats

Fact Sheet on Fats

Studies from the medical research show a different reality compared to what marketing, media, and medicine say about consuming fat.

This paper is to show the truth about fat and uncover the facts about fats. A claim is made followed by the research(es) to back it up. Learn about man-made vs natural fats below.

1. Healthy fats are essential for life and a healthy body!

Functional Roles of Fatty Acids and Their Effects on Human Health. JPEN J Parenter Enteral Nutr. 2015 Sep;39(1 Suppl):18S-32S.
http://www.ncbi.nlm.nih.gov/pubmed/26177664

“A variety of fatty acids exists in the diet of humans, in the bloodstream of humans, and in cells and tissues of humans. Fatty acids are energy sources and membrane constituents. They have biological activities that act to influence cell and tissue metabolism, function, and responsiveness to hormonal and other signals. The biological activities may be grouped as regulation of membrane structure and function; regulation of intracellular signaling pathways, transcription factor activity, and gene expression; and regulation of the production of bioactive lipid mediators.”

You may have heard that trans fats are bad but there is a difference between natural and man-made Trans fats.

2.  Natural Trans fats are not harmful; they are beneficial.

A) Study of the effect of trans fat from ruminants on blood lipids and other risk factors for cardiovascular disease.  

Am J Clin Nutr. 2008 Mar;87(3):593-9
http://www.ncbi.nlm.nih.gov/pubmed/18326596

In studies, researchers use the term “ruminant Trans Fatty Acids” (rTFA) instead of “natural” and they say “industrial Trans Fatty Acids” (iTFA) instead of “man-made”.

“…moderate intakes of rTFA that are well above the upper limit of current human consumption have neutral effects on plasma lipids and other cardiovascular disease risk factors.”

B) Natural Rumen-Derived trans Fatty Acids Are Associated with Metabolic Markers of Cardiac Health.

http://www.ncbi.nlm.nih.gov/pubmed/26210489

“These data suggest that rTFA may have beneficial effects on cardiometabolic risk factors conversely to their counterpart iTFA.”

3. Man-made trans fats (aka industrial Trans fats) are unhealthy.

A) Study of the effect of trans fat from ruminants on blood lipids and other risk factors for cardiovascular disease.  

Am J Clin Nutr. 2008 Mar;87(3):593-9
http://www.ncbi.nlm.nih.gov/pubmed/18326596

“The intake of trans fatty acids (TFA) from industrially hydrogenated vegetable oils (iTFA) is known to have a deleterious effect on cardiovascular health…”

B) Do trans fatty acids from industrially produced sources and from natural sources have the same effect on cardiovascular disease risk factors in healthy subjects? Results of the Trans Fatty Acids Collaboration (TRANSFACT) study.  

Am J Clin Nutr. 2008 Mar;87(3):558-66
http://www.ncbi.nlm.nih.gov/pubmed/18326592

“The HDL cholesterol-lowering property of TFAs seems to be specific to industrial sources.”

C) Overview of trans fatty acids: biochemistry and health effects.

Diabetes Metab Syndr. 2011 Jul-Se:5(3): 161-4
http://www.ncbi.nlm.nih.gov/pubmed/22813572

“Industrial TFA poses severe effects on our health like cardiovascular problems, insulin resistance, infertility in women, compromised fetal development and cognitive decline.”

4. Now you know there is a difference between natural fats and man-made fats. Unfortunately, many studies do not separate natural fats from man-made fats which leads readers and reporters to think ALL fats are bad or ALL saturated fats are bad. 5 Examples:

A) Major types of dietary fat and risk of coronary heart disease: a pooled analysis of 11 cohort studies.

Am J Clin Nutr. 2009 May;89(5):1425-32
http://www.ncbi.nlm.nih.gov/pubmed/19211817

B) Dietary fat intake and risk of coronary heart disease: the Strong Heart Study.

Am J Clin Nutr. 2006 Oct;84(4):894-902.
http://www.ncbi.nlm.nih.gov/pubmed/17023718

C) Dietary Fat and Coronary Heart Disease: Summary of Evidence from Prospective Cohort and Randomised Controlled Trials.

Ann Nutr Metab 209;55:173-201
http://www.nmsociety.org/docs/aboutfat/Skeaff-Dietary-Fat-and-Coronary-Heart-Disease.pdf

D) Effects on coronary heart disease of increasing polyunsaturated fat in place of saturated fat: a systemic review and meta-analysis of randomized controlled trials.

http://www.ncbi.nlm.nih.gov/pubmed/term=Effects+on+coronary+heart+disease+of+increasing
+polyunsaturated+fat+in+place+of+saturated+fat%3A+a+systemic+review+and+metaanalysis+
of+randomized+controlled+trials
.

The study below combined margarine into the meat category and does not differentiate between industrially raised/grain fed meat versus organically raised meat.

E) Food intake patterns and 25-year mortality from coronary heart disease: cross-cultural correlations in the Seven Countries Study. The Seven Countries Study Research Group.

http://www.ncbi.nlm.nih.gov/pubmed/10485342

5) When the man-made fats and the natural fats are separated, it is seen that there is a difference. Natural fats are ok whereas man-made fats are detrimental.

A) Consumption of industrial and ruminant trans fatty acids and risk of coronary heart disease: a systemic review and meta-analysis of cohort studies.  

Eur J Clin Nutr. 2011 Jul; 659&):773-83 PMID: 2147742 [PubMed – indexed for MEDLINE]
http://www.ncbi.nlm.nih.gov/pubmed/21427742

“In conclusion, our analysis suggests that industrial-TFA may be positively related to CHD, whereas ruminant-TFA is not…”

6) Some studies show saturated fat does not cause disease even when they don’t separate out the harmful man-made fats.

A) Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies.

http://www.ncbi.nlm.nih.gov/pubmed/26268692

“Saturated fats are not associated with all cause mortality, CVD, CHD, ischemic stroke, or type 2 diabetes…”

B) Meta-analysis of prospective cohort studies evaluating the association of saturated fats with cardiovascular disease.

Am J clin Nutr. 2010 Mar; 91(3): 535-546 PMID:20071648 [PubMed – indexed for MEDLINE]  PMCID: PMC28241252
http://www.ncbi.nlm.nih.gov/pubmed/?term=Am+J+clin+Nutr.+2010+Mar%3B+91(3)%3A+535-546

“A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD.”

7) Consuming more vegetable oils and less animal fats is not supported by the research.

Association of Dietary, Circulating and Supplemental Fatty Acids with Coronary Risk: Review and Meta-Analysis Annals of Internal Medicine 2014 correction (of above article):
http://annals.org/article.aspxarticleid=1846638&utm_content=bufferf0af7&utm_medium=social&utm_
source=plus.google.com&utm_campaign=buffer

“Current evidence does not clearly support cardiovascular guidelines that encourage high consumption of polyunsaturated fatty acids and low consumption of total saturated fats.”

Don’t be afraid to eat healthy fat! You’re probably not eating enough.

8) Women need higher cholesterol than what current guidelines say.

A) Is the use of cholesterol in mortality risk algorithms in clinical guidelines valid? Ten years  prospective data from the Norwegian HUNT 2 study.  

J Eval Clin Pract.2012 Feb;18(1):159-68
http://www.ncbi.lm.nih.gov/pubmed/19211817

“If our findings are generalizable, clinical and public health recommendations regarding the ‘dangers’ of cholesterol should be revised. This is especially true for women, for whom moderately elevated cholesterol (by current standards) may prove to be not only harmless but even beneficial.”

9) Eating healthy fat helps get you off addictive sugar.

A) Long-term, calorie-restricted intake of a high-fat diet in rats reduces impulse control and ventral striatal D2 receptor signaling: two markers of addiction vulnerability.

http://www.ncbi.nlm.nih.gov/pubmed/26527415

“These data indicate that chronic exposure to even limited amounts of high-fat foods may weaken impulse control and alter neural signaling in a manner associated with vulnerability to addictions…”

10) Eating healthy fat keeps your appetite under control. You can go longer between meals and eat less!

A) Do ketogenic diets really suppress appetite? A systematic review and meta-analysis. http://www.ncbi.nlm.nih.gov/pubmed/25402637. KLCD means Ketogenic Low Carbohydrate Diet.

“…individuals adhering to KLCD were less hungry and had a reduced desire to eat. Although these absolute changes in appetite were small, they occurred within the context of energy restriction…”

11) Cacao butter has lots of phytosterols which has been shown to reduce unhealthy LDL cholesterol and triglycerides.

Phytosterols, Phytostanols, and Lipoprotein Metabolism.
http://www.ncbi.nlm.nih.gov/pubmed/26393644

“Phytosterols and phytostanols lower LDL cholesterol”. “…phytosterols and phytostanols have modestly reduced serum triglyceride levels”.

12) Consuming saturated fat is healthy.

A) http://freetheanimal.com/2009/09/saturated-fat-intake-vs-heart-disease-stroke.html

“So, more saturated fat, better, more carbohydrate, worse, and protein is not associated.” This immense numbers-crunching study shows the ideal cholesterol number is 200-240 md/dl.

B) 7 Reasons to eat more saturated fat.

http://articles.mercola.com/sites/articles/archive/2009/09/22/7-reasons-to-eat-more-saturated-fat.aspx

C) Other resources to consider for learning the health benefits of saturated fat and cholesterol include these search terms online: ketogenic, protein power, Gary Taubes, and Weston A. Price.

Most of the good dietary research was done from the 1920’s until the early 1960’s. For the sake of pride and profit, the big pharmaceutical and big food companies have changed the culture of diet research to what meets their needs and not yours.

Unfortunately, most of the time, funding for medical research only goes to studies that test the current “fat is bad” hypothesis, ignoring the incredible negative effects of grains and sugars which is the main cause of heart disease and overweight/obesity.

13) Here is a study saying sugar is more important in disease than fats. If you want to reduce obesity, overweight, diabetes, and heart disease, it is vital to remove sugar and deuce carbohydrates rather than avoiding fat.

A) The Evidence for Saturated Fat and for Sugar Related to Coronary Heart Disease.

http://www.ncbi.nlm.nih.gov/pubmed/26586275

“This paper reviews the evidence linking saturated fats and sugars to CHD, and concludes that the latter is more of a problem than the former. Dietary guidelines should shift focus away from reducing saturated fat, and from replacing saturated fat with carbohydrates, specifically when these carbohydrates are refined. To reduce the burden of CHD, guidelines should focus particularly on reducing intake of concentrated sugars, specifically the fructose-containing sugars like sucrose and high-fructose corn syrup in the form of ultra-processed foods and beverages.”

What do you want?

What do you want?

A want is a lack or deficiency of something or a wish for something. I want a donut. I want french fries. I want to feel better. With wants impulsive actions often win to fulfill the desire.fee

But, what if we listed our needs and acted on that? A need is to require something because it is essential or very important; circumstances in which something is necessary, or require some course of action. I do not need french fries. I do not need a donut. I need clean water, I need vegetables, I need adequate protein, I need good fats, I need to be healthy so I can take care of my family, work, and live well. These needs take a little more planning to acquire.

There may have been a time prior to 1940’s when a good diet was all that was needed to feel well and be healthy. Now, however, with our soil depleted, toxins all around us, and with genetically modified foods, it is extremely difficult to meet our needs with food alone. The correct supplementation to help your body is a need for nearly everyone.

As a Practitioner, I don’t tell you what to want or what you must do. I help you figure out what you and your body need and what you can do to fulfill those needs.

I want to help you with your health. Do you need it?

Yours in health,
Kerry Cradit

Read Kerry’s Bio

Healthy Lunch Options & More for a High Functioning Child

Healthy Lunch Options & More for a High Functioning Child

Looking for healthy lunch options for your kids and for yourself!?

It’s that time of year when we have our life more on a schedule away from the inconsistencies of summer activities. There are days when we are faced with packing a lunch (yes- a healthy lunch) for our kids or even ourselves if we are heading off to work. When packing a healthy lunch for adults and kids, it’s important to remember that the nervous system and the brain need fuel and thrive in particular from whole foods, B vitamins, and fat. If you or your child is having difficulty with energy, mood or memory, be sure you’re checking these healthy lunch tips.

Avoid Refined Sugar

  • Avoid refined sugar, genetically modified grains, poor quality dairy products and other highly processed foods like poor quality lunch meat. The foods on this list will have an array of adverse health effects from brain fog, fatigue, and inflammation from sugary or processed GMO grains, to digestive upset from dairy products or poorly processed meat. To make sandwiches, replace your store-bought bread with better ingredients like Bob’s Red Mill flours or make a lettuce wrap instead! Replace your lunch meats with a healthy meat. Buy and cook your meat from a market or local farm with animals raised in healthy conditions. Cook your roast or breast and then slice it thin for your own, healthy lunch style meat. If you need resources, ask your practitioner for our Markets and Farms handout at your next visit!

Eat foods for function!

  • Foods that will help sharpen your focus include a side of celery, sliced peppers, or carrots. These great veggies provide your body with Luteolin which contributes to reducing inflammation and improve memory.

B Vitamins

  • Don’t forget your B vitamins! Packing a side of steamed broccoli and cauliflower, having eggs for breakfast, and packing a healthy meat can all provide a healthy source of Choline which can help brain development, boost cognitive function and improve learning and memory! Eggs, beef, and fish will also give your brain a B12 boost and help with memory!

Good Fat Bars

  • Don’t forget Dr. Schmidt’s Good Fat Bars. These Good Fat Bars feed your nervous system, hormones, joints, and all your cells. It’s the most efficient source of fuel with no inflammatory or disease-causing effects like sugar and carbs. It makes you feel satisfied and provides endurance for many hours. You get brain power, focus, patience, and happiness when your body’s burning fat. Buy them at the Healing Shoppe or at www.goodfat.bar.

High-Quality Foodnuts and seeds

  • Blueberries are a good option for fun finger fruits. Blueberries are rich in antioxidants and phytochemicals that improve learning, thinking, and memory. If you or your child are a “hand-to-mouth snacker” – eating blueberries, one at a time, and thoroughly enjoying them may be a good side for your lunch! Add almonds for additional vitamin B and an enjoyable crunch!
  • Walnuts and pumpkin seeds provide an easily packed snack that is high in Omega 3’s which are good for the brain and memory.

Get Rest

  • Don’t forget your sleep! Nobody is going to function well, have a clear mind, feel energized, or have a good mood if sleep isn’t planned for and implemented. Be sure that everyone in your household is getting the appropriate number of sleep hours each night. Infants are recommended to have 16 hours, Teenagers are recommended to have 9 hours, and adults, (persons above 25 years old) are recommended to have 7 to 8 hours.

Vitamin D

  • Finally, aside from packing a healthy lunch for work or school, remember that vitamin D is good for the brain and stress. With Fall upon us, it may be time to ask your practitioner if you’re getting adequate vitamin D or if you should supplement throughout the winter. Vitamin D, linked to a stronger immune system, is always helpful with back to school!

Yours in health and happiness, 
Kristen Clore OTR
Nutrition Response Practitioner & Certified Wellness Coach

Are we there yet?

Are we there yet?

May 2015 was my eight-year anniversary working at The Nutritional Healing Center of Ann Arbor. And, it was eight and a half years ago that my health journey with Nutrition Response Testing and Dr. Schmidt began. There have been ups and downs along the way. But, be assured, there is always hope and room for improvement.

My personal health story began in June 2006 when I was struck with immobilizing low back pain. Many chiropractic, massage, and doctor visits later I ended up being diagnosed with osteomyelitis (an infection in my spine). It was Dr. Schmidt that renewed my hope that there could be an alternative to the I.V. antibiotics and surgery that seemed my only option in the medical community.

Eight and a half years of being on a nutritional program have taught me so much about the true causes of illness. Recently I realized the beginning or spreading of my infection was likely when I had my second daughter. I was given I.V. antibiotics for her birth because I had Group B Strep and I was told I could pass it to my baby. I clearly recall the feeling I had when the antibiotics passed through my blood stream and my heart for the first time. I thought, “I might die from this.”

The eight years after her birth were filled with illness for me. Mastitis (a horrible breast infection while I was breast feeding), chronic sinus infections that would last six to eight weeks, headaches, fatigue, and the worst the diagnosis of osteomyelitis.

The eight years since 2007 have been filled with wellness and improvements the likes of which I didn’t know were possible. My back pain is gone. My sinus problems, allergy symptoms, and headaches resolved. And, I think I am finally to the remaining piece of the puzzle; we are working on my heart.

The osteomyelitis prompted my arrival at The Nutritional Healing Center. What was the worst became my best opportunity. The office was much different then than it is today; Just as my health was much different. I started as an Assistant in May 2008 and learned so much about supplements and health from the Doctors, other Staff, and Patients in the office. Now, as a Practitioner myself, one of my goals is to keep learning and keep helping others fill in the pieces of the puzzle that will lead to health and well-being.

I tell you all this to tell you – Don’t give up. Good health can take some time. In 2007 Dr. Schmidt told me, “What have you got to lose?” The only way you lose is turning around and going backward. Keep learning, keep looking for the right answers, and keep moving forward. I’m not “there” yet. But, I’m certainly going to keep going and I’d like you to join me and let me help you with your health. We can learn together.

Read Kerry’s Bio

 

Good Health Takes Time

Good Health Takes Time

Congratulations on taking steps toward better health. Whatever those steps may be – if it’s positive changes – you’re going in the right direction. I just want to remind you that good health takes time and commitment.

The symptoms you experience didn’t appear overnight. Symptoms are usually a buildup of toxicity, immune challenges, and physical changes that have occurred over time. Give your body time to take care of those things.

With whole food nutrition, herbs, and homeopathic remedies the body can take anywhere from three to twelve months to heal. A liver can take up to three years with a good diet!

Sometimes with Nutrition Response Testing with in the first three months you will notice a slight worsening of certain symptoms while others improve. This is NORMAL and may indicate we have pushed a body into a healing mode. Hang in there it does get better. And, make sure you tell your Practitioner what is happening so it can be addressed if needed

Invest the time and energy needed in your body and you will see positive changes.

Looking forward to seeing you soon and helping with your positive changes.

Kerry