My Post Partum Recovery And Belly Binding With Bellefit

Hi Friends!

So it’s been 6 weeks that I had Zion! Wow, time flies. I am definitely savoring every moment, and reminding myself in the hard moments that they too, are precious.  I want to share with you all what I have been doing post partum to get back into shape and strong not only emotionally and mentally, but of course physically.


I highly reccomend encapsulating your placenta. Honestly, I felt a HUGE difference. You ask how since I was on it? Well I skipped a dose and felt myself emotionally very, very how do I put this…off? unstable? vulnerable? Raw? I mean, you are raw regardless because of all the love and the newness and a new life and changes, but the hormones in the placenta from my body, helped my transition back, SO MUCH SMOOTHER. I had 0 post partum and I had major baby blues in my first trimester, so I thought maybe my hormones would throw me into some PPD, but I had none. I was so stable. In fact, I could handle the emotions that rose up (which are totally healthy and real and apart of life if you are a breathing human) with each roll of emotion, I could almost appreciate it and not get swallowed up in it if that makes sense. I got them less than 24 hours after birth and took them until the bottle was done. 2 capsules, 3 times a day.

I reccomend it to any new mama to help with coping and transitioning into your new life with your new babe.


First, let’s talk about the post baby body. What a beautiful thing our body is, and no matter how your body takes form after baby, it is beautiful and you should thank your body and love your body for carrying and nurturing life!  For me, I have always been a very avid fitness gal, so getting back to my routine, simply because I took it easy during pregnancy and really nurtured myself, I was SO looking forward to start kicking butt in the gym!  That being said, I started off S L O W and I am still going slow, although I do go 6 days a week now. It is my morning routine with Zion after his morning feed and he knocks out the the sound of the machines. I started back to just walking for a few miles on the treadmill and starting lifting light weights again. I actually was able to start after  2 1/2 weeks.  I am not saying you should, please take advice from your care practitioner and listen to your body!  Getting some blood flowing felt so good.

Let’s talk about Diastasis Recti

I had it, quite big too.  I found out around 4- 5 months, my abs had separated, which by the way, it 100% totally normal and very, very common. In fact, MOST women have this during pregnancy and never take time to restore it so down the line the “pooch” is there quite permanently and they can’t figure out why no matter what they do, it’s still there.  Diastasis Recti is responsible for the pooch.  The goal is to HEAL that post partum through specific transverse ab exercises or through physical therapy.  Pre delivery, because I had known I had it, I looked into belly binding and post partum belly girdle to wear.  I found Bellefit, and I am SO glad I did. Below are some photos of my progress.  It completely helped heal my diastasis.  I went from 3 1/2 finger spread to 1 /12 in 5 weeks. I am still working on it, but that is HUGE healing.  Ask anyone with diastasis or read into it. The girdles are specifically designed for post partum and helped with compression for shrinking my uterus and support for my back.  It felt so good to wear when I put it on because my body so desired support.  I felt like the baby actually stabilized and held my body up and when he was out, I felt weak in my back and core like i would fold over.  This helped with that tremendously. I HIGHLY recommend doing this after each baby.

Stretch marks

I didn’t get these until the last month of pregnancy…he was a huge baby and I carried ALL my weight in my belly.  Plus, he has fallen forward and I ended up having to wear a belly brace during my labor to prop him up.  SO, I ended up with a few light white stretchies (tiger stripes) and wanted to work on getting those minimized.  I used a collagen supplement on my skin as well as a brush, lotion and stretch mark cream.  Currently, you can hardly see them and with the girdle and my regime, I am back in my bikini. My skin still has some tightening up to do, so with collagen application and supplementation and strengthening my core with exercise, it will come.  I definitely want to be in excellent shape before each child, so that my body has the memory to go back to and that I am strong during my pregnancy and labor.

This is what I am using:

Stromaderm from Biocell.  It is hyaluronic acid, collagen and chondroitin. Key for perfect skin.

Scar cream. The ingredients are clean and amazing.

A gentle skin massage brush to encourage new skin production.




I am eating how I do normally, in fact, nothing has changed from pre to preg to post.  Organic, non gmo, low sugar and I eat a higher fat and protein, lower carb diet, but I will get the hamburger with the bun when I want 😉 and fries.



Photos of Progress with Bellefit

So I started the day after my birth with the girdle and wore it pretty much 24/7 (took it off to shower) for the first 2 weeks. Then I would take it off for an hour or 2 as I would go out at times. Most times I wore it out under clothes. I also wore it to the gym. At 6 weeks, I only now where it to sleep. I can say at 6 weeks post partum, I am almost back to my pre baby tummy, minus the abs. :)-.  Those will come once I start incorporating ab work outs after my diastasis heals completely. I just started doing more isolated ab movements like balancing on the half dome and wall planks with a wall push up.


This was after wearing it 36 hours.  3 days post partum.

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This was with it off at 3 days post partum.

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This was just at 1 1/2 weeks post partum

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This was at 2 weeks post partum


This is at just under 5 weeks post partum. IMG_9833 IMG_9844


I can’t wait to update you guys more on my progress in the future! I would 100% recommend a girdle, gently exercise and eating healthy post partum, but my biggest recommendation is to get fit BEFORE baby, so your body has the memory to come back to with the help of the tools I suggested.


Please check out for all your girdle questions and to see their full line and read more!





My Favorite Maternity/Nursing Bras Featuring Cake Maternity


If any of you are like me during pregnancy, my ta ta’s grew… a size or two….just like the grinch’s heart.  I already have a bigger bust, so when growing I needed MAJOR support so they don’t float down by my ankles.

I found

Cake Maternity has some serious bras.  Their work out bra holds me in for working out and maintaining fitness lifestyle as I grow and into post partum size. I am able to move, invert etc. in this beauty and it’s comfortable and extremely supportive.

This every day t shirt bra is so comfortable and isn’t bulky but still has major hold support.  The bras are so well made. They have about 6 clasps in the back so as you grow through breastfeeding and shrink again you can adjust.

Their lotus lounge/yoga/sleep bra is beautiful, so soft and again really comfortable. All the bras are major comfy- let’s just get that squared away. I live in them. The super cool thing about this one is, because it is a pumping bra, you get pretty much just sneak your nipple out and breastfeed while the bra is completely on.  No unclasping or anything. You could just put the baby on your chest and it looks like you are holding them there, no skin, no nothin’ showing. Super convenient, and it’s a really cool feature.

I can’t wait to show more as I journey into my breastfeeding life and incorporate them as I grow, shrink, change and adapt!

I am wearing the work out bra below!

Shop my look below! Plus all the bras I recommended! 


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Shop my look:

                             Work out                            Lotus                      Every Day T Shirt

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Bacon & Egg Cups + 10 Reasons Why You Should Eat Eggs


These are one of the easiest and most delicious things to make in the morning for you, or the whole family. You can throw it in the oven and go do your make up or take a shower and come out to the freshly cooked eggs and bacon smell. This is a recipe you just have to try!

Bacon & Egg Cups
Prep time
Cook time
Total time
Recipe type: Breakfast
  • Ingredients per cup:
  • 2 sweet potato tots
  • 1 slice turkey bacon or bacon
  • 1 whole egg, 1 egg white
  • 1 tablespoon of diced onions, spinach
  • A dash of salt and pepper
  • A sprinkle on top your favorite cheese (pepper jack, cheddar, blue)
  1. Directions:
  2. smash tots onto base of cup
  3. Wrap bacon/turkey bacon on the inside of cup
  4. Add diced onions, spinach, salt, pepper, eggs all into bowl to mix thoroughly
  5. Pour into cup
  6. Top with cheese
  7. Cook for 20 minutes

Here are 10 health benefits of eggs that have been confirmed in human studies. Let’s read what human studies have proven…

1. Eggs Are Super Nutritious

Did you know eggs are among the most nutritious foods on the planet?

A whole egg contains all the nutrients required to turn a single cell into a baby chicken.

A single large boiled egg contains:

  • Vitamin A: 6% of the RDA.
  • Folate: 5% of the RDA.
  • Vitamin B5: 7% of the RDA.
  • Vitamin B12: 9% of the RDA.
  • Vitamin B2: 15% of the RDA.
  • Phosphorus: 9% of the RDA.
  • Selenium: 22% of the RDA.
  • Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc.

This is coming with 77 calories, 6 grams of protein and 5 grams of healthy fats.

Eggs also contain various other trace nutrients that are important for health.

They contain a little bit of almost every nutrient we need.

If you can get your hands on pastured or Omega-3 enriched eggs, then these are even better. They have more Omega-3s and are much higher in Vitamin A and E (2,3).

Bottom Line: Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient we need. Omega-3 enriched and/or pastured eggs are even healthier.


2. Eggs Don’t Adversely Affect Blood Cholesterol


It is true that eggs are high in cholesterol.

In fact, a single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg.

However… it’s important to keep in mind that cholesterol in the diet doesn’t necessarily raise cholesterol in the blood.

The liver actually produces large amounts of cholesterol every single day. When we eat more eggs, the liver just produces less cholesterol instead, so it evens out.

The response to egg consumption varies between individual:

  • In 70% of people, eggs don’t raise cholesterol at all.
  • In the other 30% (termed “hyper responders”), eggs can mildly raise Total and LDL cholesterol.

However, the situation is a bit more complicated than that and these changes are actually beneficial.

(Exceptions… people with genetic disorders like familial hypercholesterolemia or a gene type called ApoE4 may want to minimize or avoid eggs.).

Bottom Line: Eggs are high in cholesterol, but eating eggs does not have adverse effects on cholesterol in the blood for the majority of people.


3. Eggs The “Good” Cholesterol

HDL stands for High Density Lipoprotein. It is often known as the “good” cholesterol.

People who have higher levels of HDL usually have a lower risk of heart disease, stroke and various health problems.

Eating eggs is a great way to increase HDL.

In one study, 2 eggs per day for 6 weeks increased HDL levels by 10%.

Bottom Line: Egg consumption consistently leads to elevated levels of HDL (the “good”) cholesterol, which is linked to a reduced risk of many diseases.

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4. Eggs Contain Choline – an Important Nutrient That Most People Don’t Get Enough of

Choline is a nutrient that most people don’t even know exists.

Yet, it is an incredibly important substance and is often grouped with the B vitamins.

Choline is used to build cell membranes and has a role in producing signaling molecules in the brain, along with various other functions.

Dietary surveys have shown that about 90% of people in the U.S. are getting less than the recommended amount of choline.

Whole eggs are an excellent source of choline. A single egg contains more than 100 mg of this very important nutrient.

Bottom Line: Eggs are among the best dietary sources of choline, a nutrient that is incredibly important but most people aren’t getting enough of.

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5. Eggs Reduce Risk of Heart Disease

LDL cholesterol is generally known as the “bad” cholesterol.

It is well known that having high levels of LDL is linked to an increased risk of heart disease.

But what many people don’t realize is that there are subtypes of LDL that have to do with the size of the particles.

There are small, dense LDL particles and then there arelarge LDL particles.

Many studies have shown that people who have predominantly small, dense LDL particles have a higher risk of heart disease than people who have mostly large LDL particles.

Even if eggs tend to mildly raise LDL cholesterol in some people, studies show that the particles change from small, dense to large LDL… which is a good thing.

Bottom Line: Egg consumption appears to change the pattern of LDL particles from small, dense LDL (bad) to large LDL, which is linked to a reduced heart disease risk.

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6. Eggs Contain Lutein and Zeaxanthin, Antioxidants That Have Major Benefits For Eye Health

One of the consequences of aging is that eyesight tends to get worse.

There are several nutrients that help counteract some of the degenerative processes that can affect our eyes.

Two of these are called Lutein and Zeaxanthin, powerful antioxidants that tend to build up in the retina of the eye.

Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders.

Egg yolks actually contain large amounts of both Lutein and Zeaxanthin.

In one controlled trial, eating just 1.3 egg yolks per day for 4.5 weeks increased blood levels of Lutein by 28-50% and Zeaxanthin by 114-142%.

Eggs are also high in Vitamin A, which deserves another mention here. Vitamin Adeficiency is the most common cause of blindness in the world.

Bottom Line: The antioxidants Lutein and Zeaxanthin are very important for eye health and can help prevent macular degeneration and cataracts. Eggs are high in both of them.

7. In the Case of Omega-3 or Pastured Eggs, They Lower Triglycerides as Well

We all know it matters what we eat, but it also matters what the foods that we eat, ate.

In this aspect, not all eggs are created equal. Their nutrient composition varies depending on how the hens were fed and raised.

Eggs from hens that are raised on pasture and/or fed Omega-3 enriched feeds tend to be much higher in Omega-3 fatty acids.

Omega-3 fatty acids are known to reduce blood levels of triglycerides, a well known risk factor for heart disease.

Studies show that consuming Omega-3 enriched eggs is a very effective way to reduce triglycerides in the blood. In one of the studies, just 5 omega-3 enriched eggs per week for 3 weeks reduced triglycerides by 16-18%.

Bottom Line: Omega-3 enriched and pastured eggs contain significant amounts of Omega-3 fatty acids. Eating these types of eggs is an effective way to reduce blood triglycerides.


8. Eggs Are High in Quality Protein, With All The Essential Amino Acids in The Right Ratios

Proteins are the main building blocks of the human body.

They’re used to make all sorts of tissues and molecules that serve both structural and functional purposes.

Getting enough protein in the diet is very important and studies show that currently recommended amounts may be too low.

Well… eggs are an excellent source of protein, with a single large egg containing 6 grams.

Eggs contain all the essential amino acids in the right ratios, so our bodies are well equipped to make full use of the protein in them.

Eating adequate protein can help with weight loss, increase muscle mass, lower blood pressure and optimize bone health… to name a few.

Bottom Line: Eggs are fairly high in quality animal protein and contain all the essential amino acids that humans need.

9. Eggs do NOT Raise Your Risk of Heart Disease and May Reduce The Risk of Stroke

For many decades, eggs have been unfairly demonized.

It has been claimed that because of the cholesterol in them, they must be bad for the heart.

Many studies published in recent years have examined the relationship between egg consumption and the risk of heart disease.

In one review of 17 studies with a total of 263,938 participants, no association was found between egg consumption and heart disease or stroke.

Many other studies have led to the same conclusion.

However… some studies have found that people with diabetes who eat eggs have an increased risk of heart disease.

Whether the eggs are actually causing the increased risk isn’t known, because these types of studies can only show statistical association. They can not prove that eggs caused anything.

It is possible that diabetics who eat eggs are less health conscious, on average.

On a low-carb diet, which is by far the best diet for diabetics, eating eggs leads to improvements in risk factors for heart disease.

Bottom Line: Many studies have looked at egg consumption and the risk of heart disease and found no association. However, some studies have found an increased risk in people with type 2 diabetes.

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10. Eggs Are Highly Fulfilling and Tend to Make You Eat Fewer Calories, Helping You to Lose Weight

Eggs are super fulfilling!

They are a high protein food and protein is by far the most fulfilling macronutrient.

Eggs score high on a scale called the Satiety Index, which measures the ability of foods to induce feelings of fullness and reduce subsequent calorie intake.

In one study of 30 overweight women, eating eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours.

In another study, replacing a bagel breakfast with an egg breakfast caused significant weight loss over a period of 8 weeks.



Live Well!



Article source:


Ice Cream, You Scream, We All Scream For Ice Cream!

Who doesn’t like ice cream? I mean. Really. The hard part is many people are dairy free, sugar free or just don’t want to eat all the chemicals, preservatives, trans fats and high fructose corn syrup or load of sugar that happens to be in most major brand ice creams. Well, I have good news! Long gone are the days of not having options. Now you can have your ice cream and eat it too!

My favorite brands currently are: 

For dairy free/sugar free peeps:

  • So Delicious coconut milk, no sugar added ice cream.  It comes in flavors, chocolate, vanilla bean, pecan and mint chip. They are ALL good.


If you CAN eat dairy, the low sugar, high protein ice cream I currently went to heaven eating is:

  • Halo Top. It comes in 7 flavors: strawberry, chocolate, vanilla bean, birthday cake, mint chip, lemon cake, chocolate mocha chip.  The flavor is INSANE. I’m currently obsessed and attempt to hide it from my husband. We love them! They are now carried in Wholefoods and Mother’s (CA). You can ask you local store to order them and I HIGHLY recommend it.


What I love about Halo Top is that they are all natural, no use of artificial sweeteners, no corn syrup, no synthetic grown hormones uses and vegetarian friendly. They are HIGH in protein and LOW in sugar. They are also low in calories and fat overall. All I can guess what they use in their ice cream since nothing seems to be in it is unicorn sweat. It is THAT magical.

IMG_8579 IMG_8582 IMG_8609 IMG_8614 IMG_8617 IMG_8642 IMG_8647 IMG_8651 IMG_8665 IMG_8670 IMG_8671 IMG_8674 IMG_8695 IMG_8704Check out their website here!

Want to try it out for yourself? You can enter to win 4 pints of Halo Top! (only valid for those who are near a store where Halo Top is being sold. To find out, visit their website and check to see if a location near you carries it.)

Go to my Instagram, follow @halotop and tag 2 friends in the comment box. The winner will be announced Monday morning 9/21/15 at 10AM West Coast time!

Next week I’ll have a DIY ice cream version you don’t want to miss!

Live Well!



Top Food-Related Hormone-Disruptors To Avoid



There are so many men and women I talk to that have issues with their bodies in the hormone related area, whether it be fatigue, lack of sex drive, severe menstrual cycles, no menstrual cycle, acne, bloating, headaches, mood issues etc. First, I always detox them, next I work on balancing and regulating their hormones.

Did you know, more than 3,000 preservatives, flavorings, colors and other ingredients are added to food in the United States? Not to mention the extra additives leaching into foods from the packaging alone such as bisphenol-A (BPA), bisphenol-S (BPS, and phthalates!
Yet none of them are required to undergo testing for estrogenic activity, according to the Food and Drug Administration. Crazy right?!

A company can simply hire an industry insider to evaluate a chemical, and if it’s determined ‘safe’ according to federal safety standards, it can be deemed GRAS without any involvement from the FDA. No independent third party objective evaluation required.

Whilst further testing is required to assess safety of the individual chemicals in humans, it’s important to realize that it’s more about the chemical cocktail we’re ingesting on a daily basis, and how they could be adding to the total effect of hormone disruption in our bodies.

Many food additives have an estrogen-mimicking effect. These are known as xenoestrogens and have been linked to reproductive problems in animals and perhaps humans. 12 of the worst were listed recently by the Environmental Working Group.


They stated:

There is no end to the tricks that endocrine disruptors can play on our bodies: increasing production of certain hormones; decreasing production of others; imitating hormones; turning one hormone into another; interfering with hormone signaling; telling cells to die prematurely; competing with essential nutrients; binding to essential hormones; accumulating in organs that produce hormones.

Outlined below are the top food-related hormone-disruptors to avoid below:

1. Phthalates

Such as DEHP interfere with the creation of the male sex hormone, testosterone, and exposure has been linked with birth defects of male genitals, and later in life, poor sperm quality, and infertility. They are of concern because they interfere with the synthesis of the male sex hormone, testosterone, and exposure has been associated with birth defects of male genitals and later in life, poor sperm quality and infertility.
Reduce your food-related exposure by:

a. Limiting dairy, meats, and cheeses, and non-organic produce.

2. Propyl paraben

Is a preservative and known endocrine disruptor that is used in processed foods such as Sara Lee Cinnamon Rolls, Weight Watchers cakes, tortillas, muffins, food dyes and more. The European Union (EU) removed propyl paraben from its list of safe food additives in 2006, due to its potential health hazards. Yet tests show more than 91 percent of Americans have propyl paraben in their urine, and around half the tested samples of beverages, dairy products, meat and vegetables sold in the US contained the chemical. Propyl paraben acts as a weak synthetic estrogen altering the expression of genes, including those in breast cancer cells and has been linked to impaired fertility in women by scientists at the Harvard School of Public Health.
Reduce your exposure by:

a. Limiting processed, packaged foods, parabens in beauty products, shampoo’s, body washes, you name it. Read the labels.

3. Butylated hydroxyanisole (BHA)

An additive that the International Cancer Agency categorizes as a possible human carcinogen and the European Union classifies as an endocrine disruptor. At higher doses, it can lower testosterone and the thyroid hormone thyroxine and adversely affect sperm quality and the sex organs of rats. A wide variety of foods contain BHA, including chips and preserved meats as it is added to fats and to foods that contain fats and is allowed as a preservative in flavoring.
Reduce your food-related exposure by:

a. Limiting processed, packaged foods, especially those high in fat.

While we can’t avoid absolutely all additives and hormone disruptors, we can take steps to reduce our daily exposure. It all starts with awareness!

If you would like help balancing your hormones, please email and check out I have helped many balance their hormones, as well as my own, loosing those stubborn 10lbs. without changing anything but taking my hormone protocol.


Sources: (adapted from


Live Well!




Histamines…Could Those Be Causing Your Unresolved Gut, Skin, Fatigue, Headache + Health Issues?




First, let me say this. After reading this, please do not go to the kitchen and pop an anti-histamine.  That will only cause more of a problem. 

Most likely, either you or someone you know has experienced the symptoms I’m about to list. They may progress gradually or hit all at once and the question arises, “What is wrong with me?!”

You begin to change your diet, but you feel like nothing is resolving. You still bloat, have acid reflux, headaches, skin issues, fatigue and more.  This is the result of severe deficiency in the body and the need for nutrient repair but it also has to do with your histamines. “You mean like when I get stung by a bee?” Yes. Those same histamines.

It can be super frustrating when all of your hard work and dietary changes fail to improve your varied, unpleasant symptoms. Headaches, bowel irregularities, fatigue, energy depletion, skin eruptions such as hives and rashes, all these things could be the result of just about anything and it’s hard to know where to begin. When you’re trying to heal your gut from a lifetime’s worth of mistreatment, it could be from a result of antibiotics, incorrect diet, disease, stress, or a combination of these factors,

You may have experimented with specific diets such as the low FODMAP, GAPs, Paleo, Vegan, or quitting a certain ingredient in an attempt to rid yourself from your inexplicable symptoms. Some have worked, some haven’t.  In the case that you’ve failed to see any improvement, a low histamine method along with one of these guidelines may finally give you the answers that you’ve been desperately searching for.

What Are Histamines?

Histamines are neurotransmitters that are produced during any allergic response. Histamine’s role in the body is to cause an immediate inflammatory response and serve as a warning sign to your immune system, notifying it of any potential attackers. It’s this inflammation that gives you the swollen, puffy eyes or skin breakouts when you experience an allergic reaction. This may explain why doctors prescribe anti-histamines when you present with a food or seasonal allergy. Taking those will never correct the problem and eventually you may become immune, leading to a very unpleasant, more serious problem.

Histamines are essentially important chemicals that communicate messages from your body to your brain and a component of the stomach acid responsible for breaking down the foods you eat. That is a really big deal. Importantly from a gut-health perspective, histamines can be absorbed from histamine-containing foods. They can also be produced by bacteria in the gut.

Histamine Intolerance? What is it?

In healthy people, the production of histamines is balanced out by an enzyme called diamine oxidase (DAO), which breaks down the histamines and ensures they are never given the opportunity to accumulate in the body. But some people have a deficiency of DAO due to poor diet, lifestyle, stress, so histamine levels are able to run wild.  When this happens, it can cause headaches, lethargy, irregular bowel movements, itchiness and leave you feeling, rather miserable.


To put is short. Low DAO enzyme (deficiency) = high histamine level in the gut. 
While this is normal and part of the body’s natural immune response, if there’s a prolonged period where you don’t break down histamine properly, you could develop what’s known as histamine intolerance. Because it travels throughout your bloodstream, histamine can affect all of your bodily systems, including your gut, skin, brain, lungs and cardiovascular system. This explains why it may cause such a wide range of problems.

The most common symptoms of histamine intolerance include: headaches, increased arousal, hypertension, vertigo/dizziness, body temperature and bowel irregularities, anxiety, nausea, cramps, flushing, difficulty breathing, hives, fatigue, tissue swelling, and irregular heart beats.

How Do I Find Out If I Have A Histamine Intolerance?

If you are reading the various symptoms associated with histamine intolerance and thinking to yourself “that’s me!”, like most are, don’t freak out because less than one percent of the population is actually histamine intolerant, so there’s a very good chance that you are not. However, this doesn’t mean you might not be sensitive to high histamine foods, which if not corrected, can lead to an intolerance and worsening symptoms.

There are a few options available to you when testing for histamine intolerance. You can have a DAO test to determine whether your DAO levels are normal or low, indicating a potential histamine build up. However, since other enzymes can also degrade histamine, this test isn’t a foolproof method of diagnosis. Another method is to get a skin-prick test done, but again this may give conflicting results. The best thing to do is an elimination diet with whole food supplementation, because with those symptoms, you’re going to need to strip down the diet anyways.

(For customized whole food nutrition, check out and contact me through email. That is something I specialize in, having helped hundreds of people get customized protocols for their specific needs whether it be gut, hormone, thyroid, acid reflux, IBS, fatigue, mood, etc.)
Women face even tougher challenges when testing for Histamine intolerance, as levels can fluctuate during different phases of the menstrual cycle and during pregnancy and breastfeeding. Bearing all these challenges in mind, to date, the best method that doctors apply for diagnosing histamine intolerance is an elimination diet where histamines are entirely removed from the diet for four weeks. This is then followed by a reintroduction challenge.  While this may seem simple enough, again there are a few complications associated with the elimination diet.

What Is Involved In An Elimination Diet?

The biggest source of histamine in food isn’t actually the food itself, it’s the bacteria on the food that naturally produce histamine as part of their metabolic process. So, while we often hear that fermented foods do wonders for gut health (and they do), for those with histamine intolerance this is anything but true. In fact, even leftovers can occasionally have enough bacteria present to trigger symptoms.

If you’re intending on doing an elimination diet remember to seek professional advice from your holistic health care practitioner.

Foods that are high in Histamine and that should be entirely avoided on the elimination diet include:

(Yes, some of these foods are extremely healthy for the body…just continue reading)

Fermented Foods

  • Saurkraut, Pickles & Kim Chi
  • Soy sauce, Tamari Sauce & Miso
  • Yeast containing foods e.g., beer, breads & cakes
  • Kombucha
  • Tempeh & Tofu


  • Dairy products – milk & most cultured dairy e.g., cheeses, kefir, yoghurt, sour cream,
  • Leftover meat – especially meat that has been stored in the fridge for >2 days
  • Fish – the longer after its been caught, the higher its histamine content – the worst are
  • buttermilk, sour cream, cottage cheese & ricotta
  • canned & tinned fish e.g., tuna, salmon & sardines
  • Shellfish – especially smoked or canned seafood
  • Processed, cured, smoked & fermented meats – e.g., sausages, salami, pepperoni & bacon
  • Nuts – especially walnuts & cashews
  • Beans & Legumes – chickpeas, soy beans & peanuts
  • Long cooked bone broth
  • Eggs – especially egg whites


  • Spinach
  • Eggplants
  • Pumpkin
  • Mushrooms
  • All tomato products
  • Olives in vinegar or brine
  • Red beans


  • Dried fruits – prunes, cranberries, dates, figs, raisins, & currants
  • Most berries – strawberries & raspberries
  • Cherries
  • Plums
  • Apricots


  • Alcohol of all types – especially wine & beer
  • Coffee beans (that are fermented)
  • Cola & Energy Drinks


  • Cinnamon, cloves, chili powder & anise
  • Nutmeg, curry powder, cayenne & cloves
  • Vinegar products – including apple cider vinegar, ketchup & mustard

Chocolate & Cocoa

  • All products containing cocoa & raw cacao

Artificial Colours & Preservatives

  • Especially benzoates & sulphites, nitrates, glutamate (MSG) & tartrazine
There are also foods that don’t contain histamine themselves, but that can cause your body to release more of it.These include:

  • Citrus fruits, banana, strawberries, pumpkin, kiwifruit, grapefruits, prunes, peas, eggplant, spinach, mushrooms, avocados, papaya, & pineapple
  • Most spices
  • Pork
  • Nuts
  • Raw Egg Whites
  • Tea – black, green & mate
  • Many medications & over the counter vitamins

As with most dietary issues, individual sensitivities to these foods vary significantly. Most people only have trouble with the very high-histamine foods, and so there’s no reason to eliminate the second category of foods above unless absolutely necessary. A good idea when exploring an elimination diet is to cut out the very high histamine foods first, and then experiment with different additions and subtractions once you can determine whether it’s helping or not.

Keeping a food journal may also be very beneficial to keep track of what your personal triggers are. The good news is that the elimination diet is only temporary.  As your gut heals, your ability to metabolize histamine increases, and you can slowly begin to introduce more of it in your diet without suffering symptoms. Also, many people discover through an elimination diet that they don’t react to some high histamine foods at all, and therefore only really need to cut out one or two big histamine offenders.

****Many high histamine foods are actually quite healthy and so you could be missing out on very important nutritional sources if you cut them out without necessity.  So cut and see if it helps, if you don’t notice a difference, introduce it back and see what happens. Especially with veggies and fermented foods which are very good for the body if they aren’t triggering a histamine response in your current situation. 

How Does Gut Bacteria Affect Histamine Levels?

The biggest non-food source of histamines in most of us is our gut flora. Too many histamine-producing bacteria can cause your system to build up histamine levels faster than your DAO can empty it. It can occur that histamine intolerance appears later in life, particularly if you have been taking antibiotics or have made a dramatic diet or lifestyle change. When the gut flora begins to grow back after any sort of disruption, the potential for bacterial overgrowth problems (especially a predominance of histamine-producing bacteria) is high.

Also, the mucous lining of the intestinal wall is what mainly produces DAO. If your gut lining is irritated (for example, by a range of inflammatory foods like grains and legumes), then DAO production decreases, and the symptoms of histamine build up rear their ugly head.

This may explain why many people with digestive issues do so well on a diet that is low in grains and legumes.

How Do I Help To Heal My Gut On A Low Histamine Diet?

While it may involve a little planning, gut healing on a low-histamine diet is certainly possible.  While it’s true that fermented foods are great for restoring normal gut flora, sauerkraut certainly isn’t the be-all and end-all. A good probiotic supplement, and (provided you don’t have any FODMAP intolerances) a diet rich in prebiotic foods such as chicory root, artichokes, dandelion greens, garlic, leek, onion and asparagus can be of assistance. 

While probiotics such as Lactobaciullus rhamnosus suppress histamine receptors, prebiotics are carbohydrates that are indigestible for humans but that act as a food source for beneficial bacteria (the probiotics). Nigella sativa, or black cumin, is a spice that has been used in Ayurvedic medicine for centuries, and has recently shown promise as a natural anti-histamine for treating seasonal allergies.

DAO supplements are also available. However, these have had mixed results and come with a hefty price tag making them a poor choice for long-term treatment. You can also make certain dietary changes to improve your symptoms. Vitamin B6, copper, and Vitamin C are DAO cofactors, so make sure your diet is rich in these nutrients. 

Vitamin B6 can be found in chicken, turkey and potatoes. Liver and asparagus are rich
sources of copper, and finally vitamin C can be found in all fruits and vegetables, particularly in kiwifruit, oranges, and berries.

As with any food elimination diet, there’s no point in following something when you know in your gut (excuse the pun) that it isn’t helping. Nevertheless, if your dietary attempts to date have failed then there is no harm in temporarily trying out a low histamine diet to see if it works for you.

For additional help in this process and also getting the correct whole food supplementation, please check out my practice As a Registered Naturopath, I can help you get to the root of the issue and design a customized nutritional protocol to help heal your body that much faster. We cannot heal without proper nutrition and we cannot get proper nutrition without whole food supplementation, Our soil is too depleted and we cannot possibly eat all the food we need in a day for not only giving our body the daily requirement, but additional help to heal and restore deficiency and imbalance.
I am offering a special for the new season. 25% OFF complete wellness assessment, and recent blood work analysis if you have recent blood work done. $150 
(Not including whole food supplementation.) 
Email to get started today:
Live Well!

Endocrine Disruptors…A Silent And Serious Underlying Cause To Imbalance + A Film You Must Watch!


Endocrine disruptors are chemicals known to interfere with development and reproduction. Research has found that they may cause serious neurological and immune system effects and are not something to ignore.

The disruptions occur because such chemicals mimic hormones in your body, including the female sex hormone estrogen, the male sex hormone androgen, and thyroid hormones.

Endocrine-disrupting chemicals may block hormonal signals in your body or interfere with the way the hormones or receptors are made or controlled, which in turn, can throw off the balance and health of your body TREMENDOUSLY.

Not only could your normal hormone levels may be altered, but the chemicals may change the way such hormones travel through your body. As noted by the Natural Resources Defense Council (NRDC):

“The endocrine system is a complex network of glands and hormones that regulates many of the body’s functions, including growth, development and maturation, as well as the way various organs operate.

The endocrine glands – including the pituitary, thyroid, adrenal, thymus, pancreas, ovaries, and testes – release carefully-measured amounts of hormones into the bloodstream that act as natural chemical messengers, traveling to different parts of the body in order to control and adjust many life functions.”

Interfering with these precise systems is playing with fire, yet can happen on a daily basis when you use “normal” everyday products in your home.

The crazy part is… most of us are exposed to multiple such chemicals daily.


Endocrine Disruptors Linked Many Illnesses

In 2013, the World Health Organization (WHO) released a report co-produced with the United Nations Environment Program (UNEP).  Raved about as one of the most comprehensive reports on endocrine-disrupting chemicals to date, the report revealed a wide variety of health problems associated with exposure to these pervasive chemicals, including:

Non-descended testes in young males Developmental effects on the nervous system in children Prostate cancer in men
Developmental effects on the nervous system in children Attention deficit hyperactivity disorder (ADHD) in children Thyroid cancer


Did you get that?  Read those again and think about if someone you know has one of these issues.

According to the report:

“The diverse systems affected by endocrine-disrupting chemicals likely include all hormonal systems and range from those controlling development and function of reproductive organs to the tissues and organs regulating metabolism and satiety.

Effects on these systems can lead to obesity, infertility or reduced fertility, learning and memory difficulties, adult-onset diabetes or cardiovascular disease, as well as a variety of other diseases.”

Children, Pregnant Women Most at Risk But Damage Can Show Up Decades Later

The greatest risks appear to come from exposure during prenatal or early postnatal development, which is when organs and neural systems are forming.

Some of the effects, however, may not show up until decades later, and it’s being increasingly suggested that many adult diseases actually have fetal origins.

One of the most disturbing examples of this came from diethylstilbestrol (DES), a synthetic estrogen drug that was widely prescribed to pregnant women prior to the 1970s in order to help prevent miscarriage and promote fetal growth.

This endocrine disruptor turned out to be incredibly dangerous and caused problems with reproductive development and vaginal cancer that appeared after puberty.

And it’s not only humans that are being affected. Endocrine disruptors are found widely in contaminated water, air and food, and as such wildlife is also at risk.

Fish in the Great Lakes have been found with reproductive problems and abnormal swelling of thyroid glands due to endocrine disruptors known as polychlorinated biphenyls (PCBs).

Alligators in one region in Florida drastically declined after a pesticide spill caused diminished reproductive organs and inhibited successful reproduction. Both the alligators and their eggs were found to be contaminated with endocrine-disrupting chemicals.

10 Common Sources of Endocrine-Disrupting Chemicals


How often are you likely to be exposed to these toxic chemicals? Probably far more often than you think.

According to Thomas Zoeller, a biology professor at the University of Massachusetts Amherst who specializes in how chemicals affect the endocrine system, there are an estimated 800-1,000 endocrine-disrupting chemicals on the market.

Epoch Times recently compiled 10 common sources of endocrine disruptors, as well as what you can do about them.

10 Common Sources Of Endocrine Disruptors

1. Personal Care Products

Shampoo, conditioner, moisturizer, cosmetics, and other personal care products often contain endocrine disruptors, including (but certainly not limited to) phthalates. Phthalates are a group of “gender-bending” chemicals causing males of many species to become more female.

These chemicals have disrupted the endocrine systems of wildlife, causing testicular cancer, genital deformations, low sperm counts, and infertility in a number of species, including polar bears, deer, whales, and otters, just to name a few.

One 2002 study by the Environmental Working Group detected phthalates in nearly three-quarters of personal care products tested, noting:

“Major loopholes in federal law allow the… cosmetics industry to put unlimited amounts of phthalates into many personal care products with no required testing, no required monitoring of health effects, and no required labeling.”

Another endocrine-disrupting chemical, triclosan, can even be found in certain brands of toothpaste. Switching to natural and/or homemade personal care products will help you avoid such exposures. You can also try to cut down on the number of personal care products you use every day.

2. Drinking Water

Your drinking water may be contaminated with atrazine, arsenic, and perchlorate, all of which may disrupt your endocrine system. Filtering your water, both at your tap and your shower/bath, using a highquality water filtration system can help protect you and your family.

3. Canned Foods

In an analysis of 252 canned food brands, 78 are still using bisphenol-A (BPA) in their canned goods, even though it’s a known endocrine disruptor.10 BPA has been linked to a number of health concerns, particularly in pregnant women, fetuses and young children, but also in adults, including:

Structural damage to your brain Changes in gender-specific behavior and abnormal sexual behavior
Hyperactivity, increased aggressiveness, and impaired learning Early puberty, stimulation of mammary gland development, disrupted reproductive cycles, ovarian dysfunction, and infertility
Increased fat formation and risk of obesity Stimulation of prostate cancer cells
Altered immune function Increased prostate size and decreased sperm production

BPA coats about 75 percent of cans in North America, which means if you eat canned foods, it’s likely a major source of BPA exposure for you. Even BPA-free cans may not be safe, as they’re often coated with a similar chemical known as BPS. Ideally, buy products that come in glass bottles and jars rather than plastic or cans.

4. Conventionally Grown Produce

Pesticides, herbicides, and industrial runoff may coat your conventionally grown fruits and vegetables in endocrine-disrupting chemicals. As much as possible, buy and eat organic produce and free-range, organic foods to reduce your exposure to endocrine-disrupting pesticides and fertilizers.

5. CAFO Meat, Poultry, and Dairy Products

Animals raised on concentrated animal feeding operations (CAFOs) also typically contain antibiotics, hormones, and other industrial chemicals that may disrupt your endocrine system. Look for animal products that are free-range, organic and raised on small, local farms that avoid the use of such chemicals.

6. High-Mercury Fish

Fish contaminated with high levels of mercury and other heavy metals are problematic because such metals also disrupt hormonal balance. Shark, swordfish, king mackerel, marlin, and tilefish are among the worst offenders here, but even tuna has been found to be contaminated with dangerously high levels. Farmed fish (the “CAFOS of the sea”) also tend to be higher in contaminants and are better off avoided. When eating seafood, smaller fish like sardines, anchovies, and herring tend to be low in contaminants and high in omega-3 fats.

7. Kitchen Products

Plastic containers and non-stick cookware common in many kitchens are another type of hazards. The plastic containers may contain BPA or other endocrine-disrupting chemicals that can leach into your food, especially if the plastic is heated. Poly- and perfluoroalkyl substances (PFAS) used to create non-stick, stain-resistant, and water-repellant surfaces are also toxic and highly persistent, both in your body and in the environment.

When heated, non-stick cookware releases perfluorooctanoic acid (PFOA), linked to thyroid disease, infertility, and developmental and reproductive problems. Healthier options include ceramic and enameled cast iron cookware, both of which are durable, easy to clean (even the toughest cooked-on foods can be wiped away after soaking it in warm water), and completely inert, which means they won’t release any harmful chemicals into your home.

8. Cleaning Products

Commercial solutions used to clean your floors, toilets, oven, windows, and more typically contain industrial chemicals that may throw your hormones out of whack. For instance, nonylphenol ethoxylates (NPEs), a common ingredient in laundry detergents and all-purpose cleaners, is banned in Europe and known to be a potent endocrine disrupter, causing male fish to transform into females. It’s surprisingly easy to create your own cleaning products at home using different combinations of vinegar, baking soda, essential oils, and even coconut oil. Find simple tips for greener cleaning here.

9. Office Products

Ink cartridges, toner, and other solvents common in office environments are another common source of endocrine-disrupting chemicals. Handle such products with care and minimize your exposure as much as possible.

10. Cash Register Receipts

Thermal paper has a coating that turns black when heat is applied (the printer in a cash register applies heat to the paper, allowing it to print numbers and letters). It also contains BPA, and research shows that handling this type of paper is enough to increase your bodily levels. A study in Analytical and Bioanalytical Chemistry found that of 13 thermal printing papers analyzed, 11 contained BPA.

Holding the paper for just five seconds was enough to transfer BPA onto a person’s skin, and the amount of BPA transferred increased by about 10 times if the fingers were wet or greasy (such as if you’ve just applied lotion or eaten greasy food).

Finally, because receipts are often stored next to paper currency in people’s wallets, paper currency may also be contaminated with BPA. In a study published in Environmental Science and Technology, researchers analyzed paper currencies from 21 countries for the presence of BPA, and the chemical was detected in every sample.

So, seek to limit or avoid carrying receipts in your wallet or purse, as it appears the chemical is transferring onto other surfaces it touches. It would also be wise to wash your hands after handling receipts and currency, and avoid handling them particularly if you’ve just put on lotion or have any other greasy substance on your hands, as this may increase your exposure). If you’re a cashier or bank teller who handles such papers often, you may want to wear gloves, especially if you’re pregnant or of child-bearing age.

19 More Tips to Reduce Your Chemical Exposure at Home

Implementing the following measures will help you avoid the worst endocrine-disrupting culprits as well as other chemicals from a wide variety of sources. To sum it up, try to stick with whole foods and natural products around your home. The fewer ingredients a product contains, the better, and try to make sure anything you put on or in your body – or use around your home – contains only substances you’re familiar with. If you can’t pronounce it, you probably don’t want it anywhere near your family.

  1. As much as possible, buy and eat organic produce and free-range, organic meats to reduce your exposure to added hormones, pesticides, and fertilizers. Also avoid milk and other dairy products that contain the genetically engineered recombinant bovine growth hormone (rBGH or rBST).
  2. Rather than eating conventional or farm-raised fish, which are often heavily contaminated with PCBs and mercury, supplement with a high-quality purified krill oil, or eat smaller fish or fish that is wild-caught and lab tested for purity.Wild caught Alaskan salmon is about the only fish I eat for these reasons.
  3. Buy products that come in glass bottles or jars rather than plastic or canned, since chemicals can leach out of plastics and into the contents.
  4. Store your food and beverages in glass rather than plastic, and avoid using plastic wrap.
  5. Use glass baby bottles and avoid plastic sippy cups for your little ones.
  6. Eat mostly raw, fresh foods. Processed, prepackaged foods (of all kinds) are a common source of chemicals such as BPA and phthalates.
  7. Replace your non-stick pots and pans with ceramic or glass cookware.
  8. Filter your tap water—both for drinking and bathing. If you can only afford to do one, filtering your bathing water may be more important, as your skin absorbs contaminants. To remove the endocrine-disrupting herbicide Atrazine, make sure the filter is certified to remove it. According to the Environmental Working Group (EWG), perchlorate can be filtered out using a reverse osmosis filter.
  9. Look for products that are made by companies that are earth-friendly, animal-friendly, green, non-toxic, and/or 100% organic. This applies to everything from food and personal care products to building materials, carpeting, paint, baby items, upholstery, and more.
  10. Use a vacuum cleaner with a HEPA filter to remove house dust, which is often contaminated with traces of chemicals.
  11. When buying new products such as furniture, mattresses or carpet padding, ask what type of fire retardant it contains. Be mindful of and/or avoid items containing PBDEs, antimony, formaldehyde, boric acid, and other brominated chemicals. As you replace these toxic items around your home, select those that contain naturally less flammable materials, such as leather, wool, and cotton.
  12. Avoid stain- and water-resistant clothing, furniture, and carpets to avoid perfluorinated chemicals (PFCs).
  13. Minimize your use of plastic baby and child toys, opting for those made of natural wood or fabric instead.
  14. Only use natural cleaning products in your home or make your own. Avoid products that contain 2-butoxyethanol (EGBE) and methoxydiglycol (DEGME) — two toxic glycol ethers that can damage fertility and cause fetal harm.
  15. Switch over to organic brands of toiletries such as shampoo, toothpaste, antiperspirants, and cosmetics. You can replace many different products with coconut oil and baking soda, for example. EWG has a great database to help you find personal care products that are free of phthalates and other potentially dangerous chemicals. I also offer one of the highest quality organic skin care lines, shampoo and conditioner, and body butter that are completely natural and safe.
  16. Replace feminine hygiene products like tampons and sanitary pads with safer alternatives.
  17. Avoid artificial air fresheners, dryer sheets, fabric softeners, or other synthetic fragrances.
  18. Look for products that are fragrance-free. One artificial fragrance can contain hundreds – even thousands – of potentially toxic chemicals.
  19. Replace your vinyl shower curtain with one made of fabric.

Doing a chemical & heavy metal detox/cleanse chelation will help pull out the chemicals and heavy metals that are currently in your body. For more info please email:

Please watch this film on Netflix:



Rainbow Sherbet Juice



This is a fun juice and it tastes so good! Not only that, but it’s super important to remember to eat the rainbow!

The color of food represents the vitamin and minerals present in the fruit or veggie. It is super important to eat a variety of different colors (mostly veggies, some fruits) throughout the day to ensure you get a whole range of vita’s and mins!

Rainbow Sherbet Juice
Simply put- Delicious + Nutritious!
Recipe type: Pressed Juice
  • 1 apple
  • 2 carrots
  • 1 chunk ginger
  • 1 lemon
  • 3 limes
  • 1 large cucumber
  • 1-4 stalks celery
  • ½ blueberries
  • (add your green powder in at the end)
  • You can always add more celery + lemon if you want a large juice...i always make mine HUGE 🙂 It's like lunch + snack while I'm working.
  1. Juice it up baby!
  2. (Peel the skin on the lime and lemon for it to go in juicer easier)
Here’s a list of what vitamins and minerals you will be getting in this juice alone!


Apple is a good source of fiber, including both soluble and insoluble pectins, and it’s also a good source of vitamin C. Apple nutrients are disproportionately present in the skin, which is a particularly valuable part of the fruit with respect to its nutrient content.

One medium apple with skin contains 0.47 grams of protein, 95 calories, and 4.4 grams of dietary fiber.


Potassium – 195 mg
Calcium – 11 mg
Phosphorus – 20 mg
Magnesium – 9 mg
Manganese – 0.064 mg
Iron – 0.22 mg
Sodium – 2 mg
Copper – 0.049 mg
Zinc – 0.07 mg
Also contains a trace amount of other minerals.


Vitamin A – 98 IU
Vitamin B1 (thiamine) – 0.031 mg
Vitamin B2 (riboflavin) – 0.047 mg
Niacin – 0.166 mg
Folate – 5 mcg
Pantothenic Acid – 0.111 mg
Vitamin B6 – 0.075 mg
Vitamin C – 8.4 mg
Vitamin E – 0.33 mg
Vitamin K – 4 mcg
Contains some other vitamins in small amounts.


Carrots are a very good source of biotin, vitamin K, dietary fiber, molybdenum, potassium, vitamin B6, and vitamin C. They are a good source of manganese, niacin, vitamin B1, panthothenic acid, phosphorus, folate, copper, vitamin E, and vitamin B2.

Half cup cooked carrots with no added salt contains 0.59 grams protein, 27 calories and 2.3 grams fiber.


Potassium – 183 mg
Calcium – 23 mg
Phosphorus – 23 mg
Magnesium – 8 mg
Iron – 0.27 mg
Sodium – 5 mg
Zinc – 0.3 mg
Copper – 0.052 mg
Manganese – 0.062 mg
Selenium – 0.2 mcg
Also contains small amounts of other minerals.


Vitamin A – 13286 IU
Vitamin C – 2.8 mg
Vitamin B1 (thiamine) – 0.051 mg
Vitamin B2 (riboflavin) – 0.034 mg
Niacin – 0.503 mg
Folate – 11 mcg
Pantothenic Acid – 0.181 mg
Vitamin B6 – 0.119 mg
Vitamin K – 10.7 mcg
Vitamin E – 0.8 mg
Contains some other vitamins in small amounts.


Ginger is extremely low in calories (only 80 per 3.5 ounces) and is an excellent source of: Thiamine (B1), Riboflavin (B2), Niacin (B3),Pantothenic acid (B5), Vitamin B6, Folate,Vitamin C, Vitamin E as well as Calcium, Iron, Magnesium, Manganese, Phosphorus,Potassium, Sodium and Zinc.

Health Benefits of Ginger:

  • Increased Immune Function
  • Protection Against Heart Disease
  • Alleviation of Cardiovascular Disease
  • Alleviation of Hypertension (High Blood Pressure)
  • Osteoporosis Protection
  • Stroke Prevention
  • Reduced Risk of Type II Diabetes
  • Reduced Frequency of Migraine Headaches
  • Alleviation of Premenstrual Syndrome (PMS)
  • Antioxidant Protection
  • Prevention of Epileptic Seizures
  • Prevention of Alopecia (Spot Baldness)
    Ginger is known to help resolve an array of digestive ailments, chiefly, gas and nausea. Ginger also has strong anti-inflammatory properties that may cause it to help osteoarthritis. It is also thought to help reduce and fight cancer, and is often used to alleviate symptoms of the common cold and flu.


In addition to their unique phytonutrient properties, lemons and limes are an excellent source of vitamin C, one of the most important antioxidants in nature. Vitamin C is one of the main antioxidants found in food and the primary water-soluble antioxidant in the body.

One lemon without peel contains 0.92 grams protein, 24 calories and 2.4 grams of dietary fiber.


Potassium – 116 mg
Phosphorus – 13 mg
Magnesium – 7 mg
Calcium – 22 mg
Sodium – 2 mg
Iron – 0.5 mg
Selenium 0.3 mcg
Manganese – 0.025 mg
Copper – 0.031 mg
Zinc – 0.05 mg
Also contains small amounts of other minerals.


Vitamin A – 18 IU
Vitamin B1 (thiamine) – 0.034 mg
Vitamin B2 (riboflavin) – 0.017 mg
Niacin – 0.084 mg
Folate – 9 mcg
Pantothenic Acid – 0.16 mg
Vitamin B6 – 0.067 mg
Vitamin C – 44.5 mg
Vitamin E – 0.13 mg
Contains some other vitamins in small amounts.


In addition to their unique phytonutrient properties, lemons and limes are an excellent source of vitamin C, one of the most important antioxidants in nature. Vitamin C is one of the main antioxidantsfound in food and the primary water-soluble antioxidant in the body.

One lime contains 0.47 grams of protein, 20 calories and 1.9 grams of dietary fiber.


Potassium – 68 mg
Phosphorus – 12 mg
Magnesium – 4 mg
Calcium – 22 mg
Sodium – 1 mg
Iron – 0.4 mg
Selenium 0.3 mcg
Manganese – 0.005 mg
Copper – 0.044 mg
Zinc – 0.07 mg
Also contains small amounts of other minerals.


Vitamin A – 34 IU
Vitamin B1 (thiamine) – 0.02 mg
Vitamin B2 (riboflavin) – 0.013 mg
Niacin – 0.134 mg
Folate – 5 mcg
Pantothenic Acid – 0.145 mg
Vitamin B6 – 0.029 mg
Vitamin C – 19.5 mg
Vitamin E – 0.15 mg
Vitamin K – 0.4 mcg
Contains some other vitamins in small amounts.


Celery is an excellent source of vitamin K and molybdenum. It is a very good source of folate, potassium, dietary fiber, manganese, andpantothenic acid. Celery is also a good source of vitamin B2, copper,vitamin C, vitamin B6, calcium, phosphorus, magnesium, and vitamin A (in the form of carotenoids).

One cup of celery, cooked, boiled, drained with no added salt has 1.25 grams protein, 27 calories and 2.4 grams of dietary fiber.


Potassium – 426 mg
Phosphorus – 38 mg
Magnesium – 18 mg
Calcium – 63 mg
Iron – 0.63 mg
Sodium – 136 mg
Zinc – 0.21 mg
Copper – 0.054 mg
Manganese – 0.159 mg
Selenium – 1.5 mcg
Also contains small amounts of other minerals.


Vitamin C – 9.2 mg
Niacin – 0.479 mg
Vitamin B1 (thiamine) – 0.064 mg
Vitamin B2 (riboflavin) – 0.07 mg
Vitamin B6 – 0.129 mg
Folate – 33 mcg
Pantothenic Acid – 0.292 mg
Vitamin A – 782 IU
Vitamin K – 56.7 mcg
Vitamin E – 0.53 IU
Contains some other vitamins in small amounts.


Cucumbers are an excellent source of vitamin K and molybdenum. They are also a very good source of the pantothenic acid. They are also a good source of copper, potassium, manganese, vitamin C, phosphorus, magnesium, biotin, and vitamin B1. They also contain the important nail health-promoting mineral silica.

Half a cup of sliced cucumber with skins contains .34 grams protein, 8 calories and .3 grams fiber.


Potassium – 76 mg
Phosphorus – 12 mg
Magnesium – 7 mg
Sodium – 1 mg
Calcium – 8 mg
Iron – 0.15 mg
Zinc – 0.1 mg
Copper – 0.021 mg
Manganese – 0.041 mg
Selenium – 0.2 mcg
Also contains small amounts of other minerals.


Vitamin C – 1.5 mg
Niacin – 0.051 mg
Vitamin B1 (thiamine) – 0.014 mg
Vitamin B2 (riboflavin) – 0.017 mg
Vitamin B6 – 0.021 mg
Folate – 4 mcg
Pantothenic Acid – 0.135 mg
Vitamin A – 55 IU
Vitamin K – 8.5 mcg
Vitamin E – 0.02 mg
Contains some other vitamins in small amounts.


Blueberries also contain the unique, phenol-like antioxidants pterostilbene and resveratrol. Blueberries are a very good source of vitamin K, vitamin C, and manganese. Blueberries are also a good source of fiber and copper.

One cup of blueberries contains 1.1 grams of protein, 84 calories and 3.6 grams of dietary fiber.


Potassium – 114 mg
Phosphorus – 18 mg
Magnesium – 9 mg
Calcium – 9 mg
Sodium – 1 mg
Iron – 0.41 mg
Selenium 0.1 mcg
Manganese – 0.497 mg
Zinc – 0.24 mg
Also contains small amounts of other minerals.


Vitamin A – 217 IU
Vitamin B1 (thiamine) – 0.055 mg
Vitamin B2 (riboflavin) – 0.061 mg
Niacin – 0.08 mg
Folate – 9 mcg
Pantothenic Acid – 0.184 mg
Vitamin B6 – 0.077 mg
Vitamin C – 14.4 mg
Vitamin E – 2.29 mg
Vitamin K – 28.6 mcg
Contains some other vitamins in small amounts.


I Heart Bacon & So Should You. Why Saturated Fat Isn’t Heart Disease’s Problem.



Did you know saturated fats like bacon and coconut and animal fat doesn’t cause heart disease? The hallelujah angel chorus just began singing…I can hear it now. That means, please, don’t avoid your bacon.

But please, do avoid your bacon and maple glazed donut.

In fact, it is the highly refined carbohydrates and sugar intake combined with transfats that cause heart disease and clogged arteries. Transfats is found in processed foods, fried foods, sugary foods, j u n k food, and is what causes you to be fat and significantly, i mean SIGNIFICANTLY, increases your risk for heart disease.

No more are the days of shunning your bacon with your eggs. You NEED good, saturated fat for many processes in your body…(see below)

Many have now realized that it’s the trans fat found in margarine, vegetable shortening, and partially hydrogenated vegetable oils that is the true villain, causing far more significant health problems than saturated fat ever could!

Carbohydrates, Not Fat, is the Root of Obesity and Heart Disease

Heart disease is so common today, it’s hard for people to remember that a mere 100 years ago, this disease was really uncommon.  As Dr. Donald Miller writes in the featured article:

“There were 500 cardiologists practicing in the U.S. in 1950. There are 30,000 of them now – a 60-fold increase for a population that has only doubled since 1950.”

Such an explosion of heart disease indicates that something has changed that is contributing to this epidemic.

What is that “something”?

Our diet.

Most likely, the studies that have linked the so-called “Western diet” to an increased heart disease risk simply confirm that sugar and refined carbohydrates are harmful to your heart health. Because although the Western diet is high in red and processed meats and saturated fats, it’s also alarmingly high in sugar and refined carbs like bread and pasta.

Gary Taubes has also done an excellent job of explaining the connection between carbs and obesity and its related health issues in his book Why We Get Fat: and what to do about it.

In a nutshell, eating fat and protein does not make you fat—carbohydrates do.  I firmly believe the two primary keys for successful weight management and reducing your risk for diabetes, heart disease and other weight-related health problems are:

  1. Severely restricting carbohydrates (sugars, fructose, and grains) in your diet, but not completely (getting the right ones quinoa, veggies, brown rice) and
  2. Increasing healthy fat consumption

Check this out.

A number of indigenous tribes around the world are living proof that a high-saturated fat diet equates to low mortality from heart disease.

These include:

Tribe Primary Diet Percentage Saturated Fat
Maasai tribe in Kenya/Tanzania Meat, milk, cattle blood 66 percent
Inuit Eskimos in the Arctic Whale meat and blubber 75 percent
Rendille tribe in NE Kenya Camel milk, meat, blood 63 percent
Tokealu, atoll islands in New Zealand territory Fish and coconuts 60 percent


And then there’s human breast milk, which contains 54 percent saturated fat. Since breast milk is the most perfect diet in existence for developing infants, the presence of high amounts of saturated fat cannot easily be construed as a “mistake.”


  • A meta-analysis published last year, which pooled data from 21 studies and included nearly 348,000 adults, found no difference in the risks of heart disease and stroke between people with the lowest and highest intakes of saturated fat.
  • In a 1992 editorial published in the Archives of Internal Medicine, Dr. William Castelli, a former director of the Framingham Heart study, stated:“In Framingham, Mass., the more saturated fat one ate, the more cholesterol one ate, the more calories one ate, the lower the person’s serum cholesterol. The opposite of what… Keys et al would predict…We found that the people who ate the most cholesterol, ate the most saturated fat, ate the most calories, weighed the least and were the most physically active.”
  • Another 2010 study published in the American Journal of Clinical Nutrition found that a reduction in saturated fat intake must be evaluated in the context of replacement by other macronutrients, such as carbohydrates.


When you replace saturated fat with a higher carbohydrate intake, particularly refined carbohydrate, you exacerbate insulin resistance and obesity, increase triglycerides and small LDL particles, and reduce beneficial HDL cholesterol.

And, as concluded in the study above, to put it simpler…When you reduce saturated fat and increase refined carbohydrates, you end up promoting obesity, heart disease and diabetes…

Dietary efforts to improve your cardiovascular disease risk should primarily emphasize the limitation of refined carbohydrate intake, and weight reduction.

I believe that last point is very important, and is likely a major key for explaining the rampant increase in obesity, heart disease and diabetes. And once you can pinpoint the problem, turning it all around becomes that much easier.

The Different Types of Fat

Fats can be confusing, but you can generally divide fats into four types:

  1. Saturated fats, from animal fat and tropical oils
  2. Monounsaturated fat, such as olive oil
  3. Polyunsaturated fat, such as omega-3 and omega-6 fats
  4. Trans fats, such as margarine

Sources of healthy fats include:

Olives and Olive oil Coconuts and coconut oil Butter made from raw grass-fed organic milk
Raw Nuts, such as, almonds or pecans Organic pastured egg yolks Avocados
Grass fed meats Palm oil Unheated organic nut oils


Another healthful fat you want to be mindful of is animal-based omega-3. Deficiency in this essential fat can cause or contribute to very serious health problems, both mental and physical, and may be a significant underlying factor of up to 96,000 premature deaths each year.

Fats you want to avoid are the trans fats. Trans fats are formed when hydrogen is added to vegetable oil during food processing in order to make it solidify. This process, known as hydrogenation, makes fats less likely to spoil, so foods stay fresh longer, have a longer shelf life and also have a less greasy feel. The end result of the hydrogenation process is a completely unnatural fat that causes dysfunction and chaos in your body on a cellular level.

Your Body NEEDS Saturated Fat for Optimal Function

Saturated fats from animal and vegetable sources provide a number of important health benefits. In fact, your body cannot function without saturated fats! Saturated fats are needed for the proper function of your:

Cell membranes Heart Bones (to assimilate calcium)
Liver Lungs Hormones
Immune system Satiety (reducing hunger) Genetic regulation

Healthy Fat Tips to Live By

So please remember, you do need a certain amount of healthy fat, while at the same time you’ll want to avoid the unhealthy varieties. The easiest way to accomplish this is to simply eliminate processed foods, which are high in all things detrimental to your health: sugar, carbs, and dangerous types of fats.

After that, these tips can help ensure you’re eating the right fats for your health:

  • Use organic butter made from raw grass-fed milk instead of margarines and vegetable oil spreads. Butter is a healthy whole food that has received an unwarranted bad rap.
  • Use coconut oil for cooking. It is far superior to any other cooking oil and is loaded with health benefits. (Remember that olive oil should be used COLD, drizzled over salad or fish, for example, not to cook with.)
  • Focus on healthy whole foods instead of processed junk food.
  • To round out your healthy fat intake, be sure to eat raw fats, such as those from avocados, raw dairy products, and olive oil, and also take a high-quality source of animal-based omega-3 fat, such as krill oil.
  • Go. For. That. Bacon.

To sum it up…

Real, natural, good fats like above are key to good health.  Limit carbs and eliminate processed carbs/sugar/”fake” butter, margarine, canola oil and vegetable oil.

Watch your weight & cholesterol change for the better.

Live Well!




Simple Steps In The Right Direction For Hormone Balance.


So much extra weight is unnecessarily being carried around on women with hormone imbalance. Did you know that simply balancing hormones can help you loose those stubborn 10-15 pounds naturally? No matter what stage of womanhood we are at, our hormones take a plunge or a spike according to the season of life we are in.  When we are young and reach our time of the month our hormones rev up and can create a cocktail of interesting emotions and feelings (all because of hormones) to tempt us into turning from Dr. Jekyll to Mr. Hyde.  Not only that, but we crave certain (cough, cough chocolate) things.  Why? Why do you crave chocolate and fats? Well, our body is looking, looking, looking to balance your hormones and up your seretonin levels (the feel good neurotransmitter) because these tend to take a dive during what I like to call, the moon cycle.

Serotonin is responsible for feelings of well-being and enhanced mood, so when you are feeling like miss moody due to low levels or seretonin during this period of time, your body wants to fix it.  You can do this by exercise instead of chocolate and it will last WAY longer.  Many women experience lowered serotonin levels in the 7 to 10 days prior to their menstrual periods, which is one reason why premenstrual women often have powerful cravings for chocolate. Blood sugar levels tend to be more dramatic during hormone changes and this is another reason you crave chocolate.  Again, this can be helped with exercise and it helps MUCH better. It’s like the difference between having a sore back and trying to rub it on the corner of a door or going to get a professional massage.  Chocolate is the quick fix, exercise for seretonin boost and blood sugar regulation is like the professional massage.  SO MUCH BETTER.

No matter if you are young and regularly get your period and (PMS) or older and about to enter menopause or have already done so, we all get symptoms ranging from hot flashes to cravings, moods to bloating all due to our hormones doing there thing.  This is normal.  Our hormones are suppose to change, but with today’s environment, foods, toxins etc. it’s like symptoms are on a WHOLE NUTHA LEVEL.  It’s like symptoms….on steroids.  We have additional estrogens from many, many different factors, coming in and messing with our levels.  It’s important to know these things so that we can do our part with staying away from things that can cause synthetic estrogen overload as much as we can.  This awareness alone could help certain women’s symptoms dramatically.

I am hear to tell you that we can help our bodies balance our hormones, creating less symptoms and easing the transitions whether it be monthly or the final hoorah into menopause. The days after your period, your hormones lay low and normalize again.  After menopause, your hormones levels will subside as well and so will symptoms. But our purpose today is discuss ways in which we do not have to go through such intense symptoms and to make living as a woman as gracefully and as balanced as possible.

Hormones & Food

One way we do this is by our food regime.

If you would like to know further detail about your symptoms and get professional help for hormone imbalance or thyroid or endocrine system imbalance in general, please contact your Naturopath or Holistic healthcare provider.  Or you can visit Walden Wellness for more information.

Today we will be focusing on SIMPLE ways to improve your hormone balance from the food department for every stage of womanhood. My goal is to help you help yourself and body ease symptoms.   From young women who regularly menstruate and deal with PMS and such (cramps, break outs, bad moods, cravings, bloating etc.) to  perimenopausal (read below) and women in menopause, these simple steps could help mellow out your symptoms.

Perimenopause means “around menopause” and refers to the time period during which a woman’s body makes its natural transition toward permanent infertility (menopause). Perimenopause is also called the menopausal transition.

Women start perimenopause at different ages. You may notice signs of progression toward menopause, such as menstrual irregularity, sometime in your 40s. But some women notice changes as early as their mid-30s.

The level of your estrogen — the main female hormone — rises and falls unevenly during perimenopause. Your menstrual cycles may lengthen or shorten, and you may begin having menstrual cycles in which your ovaries don’t release an egg (ovulate). You may also experience menopause-like symptoms, such as hot flashes, sleep problems and vaginal dryness. Treatments are available to help ease these symptoms.

Once you’ve gone through 12 consecutive months without a menstrual period, you’ve officially reached menopause, and the perimenopause period is over.

Here are some food plan suggestions for keeping your blood sugar, eicosanoids and hormones in balance no matter what stage of your womanhood you are in.

1. Eat At least Three Meals Per Day

Many women skip breakfast or lunch, or even both, “saving” their calories for dinner. The problem with this approach is that the metabolic rate naturally peaks at noon and slows after that. So the food you eat at night is far more likely to be stored as fat. When you eat breakfast, your metabolism gets jump-started for the day. If you skip it, your metabolism will slow down into conservation mode and this can lead to weight gain.  This also leads to crazy blood sugar levels and thus hormones all over the place.  Balance your day.  Be consistent. Don’t skip.

2. Eat Protein At Each Meal

Eggs, fish, lean meat, dairy, or vegetarian alternatives to animal protein, such as quinoa, lentils, non GMO tofu or a good non GMO plant protein, are all good choices. The point here is to keep your blood sugar stable through out the day so that insulin remains stable and in turn, other hormones remain stable. I address hormones in more details in other blogs (go take a peek), but the key is to keep them stable and releasing correctly in adequate amounts.  Keeping your blood sugar stable aids in this.

3. Cut Down On Refined And High-Glycemic Index Carbohydrates

Not all carbohydrates are created equal. Singing in the same tune as above, carbs create insulin changes and different blood sugar reactions.  If you are loading your body with refined carbs and synthetic carbs, your insulin will spike and throw your hormones into over active mode.  I’m sure you have felt when your body either dips into low blood sugar (moody, spacey, hungry, going to rip someone’s head off if you don’t eat something mode) or when is spikes (hyper, high energy, jittery, overload and then all of a sudden-CRASH).  This pattern of high blood sugar to low blood sugar wreaks havoc on your hormones.  Our goal is to keep insulin levels or blood sugar levels balanced and constant.   Whether certain foods with a high-glycemic index, such as baked potatoes or bananas, can be part of a healthy diet for you depends upon your unique metabolism and sensitivity to your blood sugar levels.  You need to find what foods are healthy for you. Opt for COMPLEX carbs such as oatmeal, quinoa, legumes, lentils, rye and barley etc. for a slow release into the blood sugar, creating a nice steady source of fuel instead of the spike syndrome (up and down, up and down) that comes from high glycemic foods such as chips, bread, candy, protein bars and other refined and processed carbs.  Although yummy, natural and good for you in small quantities, bananas and watermelon are HIGH on the glycemic index and also tend to spike the blood sugar significantly because of the high sugar content (even if it is natural). Eat these before you go work out, not before you sit down to work.


I find that eliminating refined carbohydrates, such as sugar, white rice, bread, alcohol, and foods made with white flour, such as muffins, bagels, pasta, pretzels and other snack foods, helps the body burn stored fat and keeps insulin and blood sugar levels normal.

4. Eat A Wide Variety Of Fresh Fruits And Vegetables Daily

You want to shoot for at least five servings per day. And remember, a serving is small, approximately four ounces, or a half-cup. Think color and you’ll be on the right path, because the deep pigments in these foods contain powerful antioxidants.

Go for broccoli, green leafy vegetables, berries, red, yellow and green peppers, and tomatoes, and vary your choices through the seasons.


5. Eat Healthy Fats Each Day

Healthy fats are SO important for good hormone levels.  The low-fat diet fads of the past, which reached their peak in the 1980s and early 1990s, had women brainwashed into believing that fat was the enemy. In their attempt to eliminate saturated fat from their diets, many women eliminated all fat. Woman complain of sallow skin, brittle hair and nails, susceptibility to infection, inability to concentrate, and weight gain despite their rigid diets. None of these women were getting enough healthy fat.

Essential fatty acids, namely omega–3 and omega–6 fats, are needed to assist the body in many important functions, including those of the brain and nervous system. Good sources of EFAs include eggs, high-quality flax seeds and flaxseed meal, walnuts, and cold water fish harvested from the wild.

6. Protect Your Body With Antioxidants

Antioxidants combat cellular damage from free radicals, which are known to be a cause of chronic conditions such as heart disease, cataracts, macular degeneration, and cancer. Antioxidants are found in fresh fruits and vegetables, especially brightly colored ones.

Food is the best source for antioxidants, but if you don’t always get enough in your diet, high-quality supplements can provide significant protection.

…Other important simple ways to help balance hormones….

Exercise To Balance Hormones

Exercise is such an important key to balancing hormone levels.  Regular exercise helps to regulate your appetite, preventing you from overeating.  When you become fit your blood sugar levels, metabolites and numerous other factors including hormones work together to tell you when and how much to eat.  The result: you get hungry when your body needs calories and stop eating when your body doesn’t.  In less fit people, however, this appetite control mechanism doesn’t function as well, making you hungry when your body doesn’t need the calories and neglecting to make you feel full on time.  Your metabolism stays high after you work out which is an added benefit for those woman trying to loose the stubborn weight that has rested upon your body probably due to years of up and down blood sugar levels.

Cut Back On Caffeine

Because caffeine raises your blood pressure and heart rate, it can also trigger a hot flash.  However, going cold turkey with caffeine will result in sluggishness and a withdrawal headache.  So slowly cut back by switching to half regular, half decaf coffee beans.  As you get used to this mixture, keep adding a little more decaf and a little less regular beans, until you come to a point where the caffeine no longer produces hot flashes.  Too much caffeine at any age can mess with hormone levels after long periods of time, so it’s important to regulate your intake even if you are a young lil’ thang.

Try water with lemon + cayenne + C grade maple syrup/raw honey/stevia during the day instead of coffee. It will give you a boost of energy by waking your brain up with oxygen and stimulating the blood vessels and blood flow to your brain and through out your body. The dash of honey will help awaken you and bring your blood sugar up a bit safely so you don’t crash.



Talk to your naturopath or holistic healthcare professional (chiropractor or acupuncturist) to try herbs such as St. John’s wort, black cohosh, chasteberry, Don Quoi, ginseng, and others.  If you are on medications, make sure to let your natural healthcare professional know as herbs are serious forms of treatment and could possibly interact with certain drugs.


Final Thoughts

Make sure you are taking in good whole food supplements with vitamins and minerals to help support your body. Many of us are deficient in things like B vitamins, zinc, iodine and calcium.  Without those, our hormones will be totally off wack. Making sure you are getting a good green powder with all the micro nutrients and superfoods with antioxidants, will help tremendously. Also-take an epsom salt bath at least once a week. It gently pulls out any toxics and extra xenoestrogens that our bodies get bombarded with on a daily basis that through of our hormones.


Use all natural, non chemical beauty products: deodorant, toothepaste, shampoo/conditioner etc.

Eat organic as much as possible.

Drink lots of water (1/2 body weight in ounces daily)

Make a green smoothie your daily routine. Add in maca root powder for hormone balance.

Take ashwaghanda, rodiola and chase tree.

Get 7-9 hours of sleep every night.

Don’t get jacked up on coffee. Less is more. Have a little to wake you up and then switch to decaf, water or your shake.

Glycemic Food Options

Here are the relative glycemic indexes of some common foods. This is simply a guide; these numbers do vary from study to study, with plant varieties, and food preparation methods. Use this chart to help balance high glycemic foods with low glycemic ones. Try eating smaller portions of high glycemic foods and add some protein and fat to your plate.

Glycemic Food Index

Low Glycemic: black beans, broccoli, cherries, chickpeas, leafy vegetables, milk, peanuts, peanut butter, pears, plums, soybeans, tomatoes, tomato soup, wild rice, yogurt.

Low to Moderate Glycemic: All-Bran, apples, garbanzo beans, ice cream, navy beans, oranges, peas, pinto beans, potato chips.

Moderate to High Glycemic: bananas, candy bars (most), potatoes, pita bread, oat bran, oat bread, raisins, carrots, brown rice, kidney beans.

High Glycemic: bagels, basmati rice, cakes, Cheerios, corn, corn flakes, pies, pretzels, durum wheat pasta, white bread.

If you are interested in a customized hormone balancing protocol or more information on what is going on in your body from the root and not just the symptom, please visit Walden Wellness.

Live Well!



These are explained in more detail, along with a supplement program, inThe Wisdom of Menopause, by Christiane Northrup, M.D.

The Glucose Revolution: The Authoritative Guide to the Glycemic Index by Jennie Brand–Miller, PhD; Thomas Wolever, M.D., Ph.D.; Kaye Foster-Powell; & Stephen Colagiuri, M.D.

The Midlife Miracle Diet by Adele Puhn, MS, CNS

Outsmarting the Female Fat Cell — After Pregnancy: Every Woman’s Guide to Shaping Up, Slimming Down, and Staying Sane After the Baby by Debra Waterhouse, MPH

Releasing Fat by Ray Strand , M.D.

The Schwarzbein Principle: The Truth About Weight Loss, Health and Aging by Diana Schwarzbein, M.D.


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