The Spa Dr

Smart Fats for Optimal Health with Jonny Bowden, PhD, CNS

There are so many myths about fats and oils. It's time to separate fact from fiction.

My guest today Jonny Bowden helps us sort through all the information. We discuss the healthy versus unhealthy fats, best oils to use for cooking and other foods to eat to ensure a balanced diet.

In this episode you’ll learn what makes a fat "good" or "bad" and which fats you should (and definitely should NOT) be eating.

Jonny has authored over a dozen books and his latest work, Smart Fat: Eat More Fat, Lose More Weight, Get Healthy Now, which he co-authored with Dr. Steven Masley, is incredibly enlightening and the topic of today's show.

Here’s some of what you’ll learn in this episode:

• The false “fat dichotomy” we’ve been sold by the government-agricultural complex that’s a flat-out lie
• Do good fats come from plants, seeds or animals?
• The one dimension that determines whether a fat is good or bad
• What defines “toxic” fats
• How sick cows create a nation of sick people
• What insulin and carbs have to do with losing weight
• Which types of fat you should definitely be eating
• The best fat to fight inflammation
• Is pork lard bad for you…?
• The correct ratio of omega-6 to omega-3 fats you should be consuming
• How much fish oil to take and how much fish to eat every week

...and much more!

Jonny is adamant that fats are an absolutely vital part of a healthy human diet and he (and I) are both glad to see that the prevailing low-fat sentiment is going the way of the dodo!

The Importance of Omega 3s

Jonny makes a point of mentioning the crucial role of omega 3 fatty acids. Specifically, we want to control the ratio of these fats so that they're at about 1:1.

Most people, however, are eating a 25:1 ratio of Omega-6 to omega-3 fats, and this is incredibly harmful!

This ratio acts as a sort of switch for the inflammatory process in the body and too much omega-6 actually encourages inflammation. Since just about every major degenerative disease is linked to and/or preceded by high levels of bodily inflammation, this is something you should pay attention to!

The best way to combat a high omega-6 diet and balance out the ratio is to take lots of high quality fish or krill oil, to avoid "dumb" fats, and to consume more "smart" fats in your food.

Links to Check Out

• Smart Fat: Eat More Fat, Lose More Weight, Get Healthy Now - Jonny's book
• National College of Natural Medicine
• Startling Findings About Vitamin D
• LabDoor.com Fish Oil ratings - LabDoor does independent analyses of popular supplements, including fish oil, and ranks them based on safety, value, and other criteria. Definitely consult with LabDoor when buying major supplements.
• Weston Price Foundation - research-backed information on the benefits of nutrient-dense foods, founded by Dr. Weston Price.
• Vital Choice - Jonny’s preferred fish producer

Jonny Bowden, PhD, CNS

Jonny Bowden, PhD, aka “The Nutrition Myth Buster,” is a nationally-renowned, board- certified nutritionist and expert on diet and weight loss.

He has appeared on the Dr. Oz Show, Fox News, CNN, MSNBC, ABC, NBC, and CBS and has contributed to articles in The New York Times, Forbes, The Daily Beast, The Huffington Post, Vanity Fair Online, Men’s Heath, Prevention, and dozens of other print and online publications.

He is the best-selling author of 15 books, including The Great Cholesterol Myth (co-authored with Stephen Sinatra, MD). His latest, co-authored with Steven Masley, MD, is Smart Fat: Eat More Fat, Lose More Weight, Get More Healthy.

You can visit his website at www.jonnybowden.com

Natural Approaches to Treating Depression and Anxiety with Dr. Bradley Bush

On today’s episode of The Spa Dr. podcast you’ll be hearing from my esteemed colleague, Dr. Bradley Bush. 

In this episode you’ll learn about Dr. Bush’s naturopathic approach to getting a grip on the all-too-common problems of depression and anxiety. Dr. Bush and I studied together at The National College of Natural Medicine and since then, Dr. Bush has gone on to co-found and become clinic director at Natural Medicine of Stillwater. 

Here’s some of what you’ll learn in this episode: 

- How to find and address the ROOT causes of depression and anxiety 

- Why OTC meds may be making your problem worse by superfically masking symptoms 

- The number one cause of depression in America (you'll never guess what it is…) 

- The importance of measuring vital biomarkers 

- The crucial vitamin most people are deficient in that you should probably be taking if you feel anxious or depressed (hint: it isn't vitamin C…) 

What I really love about Dr. Bush’s approach is that unlike most conventional medical practitioners, he teaches you to think in terms of the root causes of your problems. This mindset shift is what makes the difference between a mediocre bill of health and a vibrant, glowing mind and body.

The Importance of Bloodwork

Dr. Bush and I agree that it's absolutely critical to get comprehensive bloodwork done if you feel anything short of 100%. Oftentimes you may not realize that the culmination of stress, poor diet, lack of quality sleep, lack of exercise and mismanagement of your emotions can have profound implications for your so-called 'biomarkers'. It's important to get baseline tests such as:

• Hormone panel
• Thyroid panel
• Liver function
• Kidney function
• Electrolytes
• Complete Blood Count
• Inflammatory Markers

This last item is vital because as Dr. Bush mentions on the show, the biggest (and least known) cause of depression is intimately related to these values.

Links to Check Out

• Still Water Natural
• National College of Natural Medicine
• Startling Findings About Vitamin D
• Order lab tests online (hint: if you're a male order the female hormone panel; it's cheaper but gives you essentially the same info)

Special Discount for Spa Dr. Listeners

www.StillWaterNatural.com

Mention this podcast and get 25% off first office visit (remote treating available).

Dr. Bradley Bush

"I help people who have fatigue, insomnia, & mood disorders find alternative health solutions to reclaim their lives."

Dr. Bradley Bush received his naturopathic doctor degree from National College of Naturopathic Medicine and is currently co-owner and clinic director of Natural Medicine of Stillwater. Dr. Bush’s practice focus is fatigue, insomnia, mood disorders, and Lyme disease. 

Previously, Dr. Bush was the co-founder and practitioner at New Hampshire Natural Health where he specialized in neuroendocrinology, intravenous therapies and lower Gi health for 8 years. Dr. Bush has over 14-years of industry business experience and is owner of Natural Health Insights, LLC providing consultant services to the natural products and laboratory testing industry. 

Dr. Bush speaks nationally and regularly publishes on the topics of neuroimmunology, brain-gut connections, neuroendocrinology and Lyme disease. Dr Bush sits on two non-profit boards; Naturopathic Education and Research Consortium and Compass Center for Health and is Co-Chairman for the American Association of Naturopathic Physician’s Curriculum Committee. 

He lives in Stillwater, MN with his naturopathic doctor wife and four daughters. He enjoys cooking wholesome food with his wife, biking with his children, swimming, and running. 

How Eating Grains Can Cause Inflammation with Dr. Peter Osborne

Our guest today is Dr. Peter Osborne, a Board Certified Clinical Nutritionist and functional medicine practitioner. Dr. Osborne is the author of the book “No Grain, No Pain” (released January 26th), and is an expert in the science behind grain, gluten and inflammation.

In today’s podcast Dr. Osborne shares with us:

• Which grains besides gluten may trigger problems.
• The difference between going gluten free and grain free.
• The best foods to eat for maintaining a healthy lifestyle.

Want to learn about what foods should you be eating in order to maintain long-term health? Find out at the 32 minute mark.

Grainflammation

America has seen a dramatic increase in autoimmune diseases, and this is largely due to leaky gut. One of the causes of leaky gut is gluten. For those with gluten sensitivities, ingesting gluten can cause a “cascade of inflammation” that has a detrimental impact on overall health.

The average person with celiac disease will develop 7 autoimmune conditions in their lifetime.

Cutting out gluten often helps relieve a number of chronic conditions, including arthritis, muscle and joint pain, tendinitis, restless leg syndrome, psoriasis, and eczema.

Grain Free vs. Gluten Free
Most celiac disease sufferers “go gluten free” by cutting out wheat, barley, and rye from their diet. This does not always solve the problem of leaky gut, because there are other grains that also contain different kinds of gluten that have been shown to cause similar types of inflammatory responses in people with gluten sensitivities. Some of these grains include corn, rice, and millet.

Oats and Quinoa
Studies on oats are mixed, but some celiac disease sufferers do react to oats. Quinoa is a pseudo grain that can cause problems when consumed as a staple food.

Testing for Gluten Sensitivity
Dr. Osborne is a strong proponent of genetic testing for sensitivities, including gluten. He has developed a quiz to help people determine if they may want to consider genetic testing for gluten sensitivity. This quiz is available at Gluten Free Society.

Foods for Maintaining Long Term Health

There is no single diet plan that works for everyone, but in general terms Dr. Osborne recommends a diet that includes the following components:

• Adequate protein in the form of meat or vegetarian-based protein formulas. Dr. Osborne strongly recommends wild and wild-caught meats.
• Organic fresh fruits and vegetables
• Nuts
• Intermittent fasting: gives time for your gut to rest.

Links to Check Out

• Gluten Free Society
• No Grain No Pain: A 30-Day Diet for Eliminating the Root Cause of Chronic Pain
• Dr. Osborne’s Live Q& A Webinar

Dr. Peter Osborne

Dr. Osborne is the clinical director of Origins Healthcare Center in Sugar Land, TX. He is a doctor of chiropractic medicine, Board Certified Clinical Nutritionist and functional medicine practitioner. His clinical focus is the holistic natural treatment of chronic degenerative diseases with a primary focus on gluten sensitivity and food allergies. Over the past 15 years he has helped thousands of patients recover from mysterious medical illnesses. In 2010 Dr. Osborne founded the Gluten Free Society to help educate patients and physicians on the far-reaching effects of gluten sensitivity. He is the author of the book “No Grain, No Pain”.

How a Green Smoothie Can Change Your Life with Robyn Openshaw

Our guest today is Robyn Openshaw, also known as the Green Smoothie Girl. Robyn’s story is remarkable. At 26 years old she was over 200 pounds, was diagnosed with 21 diseases, and suffered from infertility before turning her life around through simple changes to her diet.

Now 49, Robyn is the picture of good health, takes no medications, and is even a competitive athlete. During our chat she shares with us:

• Steps you can take to move away from processed foods and improve your life.
• Information about Breakthroughs Live, an event I am excited to be a part of!
• An exclusive Breakthroughs Live coupon code for Spa Dr. listeners good for $50 off your ticket.

Want to learn how to start moving away from consuming processed foods? Find out at the 14 minute mark.

Steps to Transforming Your Health

Until her mid 20s Robyn fed herself and her family the typical American diet. She consumed a lot of processed sugar, flour, and meat. That all changed the day she whipped up her first smoothie.

“It was a real breakthrough moment for me where I realized I could feed my family healthy foods that would taste good.”

Robyn spent the next year pouring over nutrition research and coming up with new smoothie recipes. As she made the transition from eating mainly processed foods to a more plant-based diet, her health and the health of her family improved dramatically. Robyn’s health problems became a thing of the past and she lost 70 pounds. Her son, who was diagnosed with failure to thrive as a toddler, went on to become a state MVP baseball player in high school.

Step 1: Start with the Green Smoothie

Robyn’s first step to a healthier diet and healthier life is her green smoothie. The first step in the process is to get a blender. If possible, choose a high-powered blender that will last you a long time. The basic green smoothie contains the following ingredients:

• ⅓ raw green vegetables (e.g. kale, spinach, etc.)
• ⅓ filtered water
• ⅓ organic fruit that is in season
• 1 scoop of vegan organic raw protein (available at GreenSmoothieGirl.com)

Step 2: Make and Eat Cultured Foods

With the amount of processed foods we consume, Robyn believes most people in the United States have some type of gut disease or imbalance. To correct this, she is an advocate of eating and making probiotic and fermented foods to restore a healthy balance of gut bacteria.

Words of Encouragement

Regardless of your current weight or health situation, it’s never too late to make a change. Incorporating more whole foods and plants in your diet can have a massive impact on your health in a short period of time. There may be moments along the way where you slip up, but if you keep at it your health will move in a positive direction in the long term.

Breakthroughs Live Tour

Robyn is the organizer behind the Breakthroughs Live Tour, which will take 40 inspirational thought leaders to 40 cities across the country to share their messages on how to achieve health and happiness breakthroughs.

I am very excited to announce that I will be taking part in the tour, and I have a special coupon code for Dr. Spa readers!

Use the coupon code tcates to receive $50 off your Breakthroughs Live ticket.

Links to Check Out

• Green Smoothie Girl
• Breakthroughs Live

Robyn Openshaw

Robyn Openshaw is the dynamic personality behind Green Smoothie Girl, a website she started to share healthy smoothie recipes and nutrition tips. Her interest in healthy eating stems from her past struggles with weight and autoimmune diseases. After transforming her life through green smoothies and a lot of research, she now travels the country demonstrating her smoothies to thousands of people each year.

Women’s Health and Infertility with Dr. Jaclyn Chasse

Women’s Health and Infertility with Dr. Jaclyn Chasse

Our guest Dr. Jaclyn Chasse is a naturopathic physician who specializes in the issues surrounding women’s health and infertility. A former drug researcher with a background in biochemistry, Dr. Chasse prefers to address the underlying causes of infertility using natural medicine.

In today’s podcast she shares with us:

• The leading causes of infertility in men and women
• The ideal diet for getting pregnant
• Non hormonal birth control methods that won’t affect long term fertility

What foods should you be eating if you’re trying to get pregnant? Find out at the 12 minute mark.

Naturopathic Medicine and Infertility

Many of the diseases and symptoms we experience in the modern world are a result of what we put in our bodies and the environment our bodies are exposed to.

Infertility is oftentimes a symptom of an underlying health problem. As we reach our 30s and 40s, the consequences of poor health patterns and practices begin to emerge. Infertility is one of the first indicators that your body is moving in the wrong direction.

Conventional versus Natural Infertility Approaches
Conventional medical treatments for infertility tend to override the natural process of conception. Common approaches such as IVF can solve the problem of infertility, but do not address why you were having trouble getting pregnant in the first place.

Leading Causes of Infertility

• Hormonal imbalance
• Poor egg or sperm quality caused by oxidative stress

The Four Pillars of Fertility

• Sleep
• Nutrition
• Exercise
• Stress Management

The Modified Mediterranean Diet

Couples who follow the Mediterranean diet tend to have a higher rate of pregnancy. Dr. Chasse recommends a Modified Mediterranean Diet for couples, consisting of:

• ½ fruits and vegetables

• ¼ lean protein sources (e.g. lentils, legumes, fish, chicken)

• ¼ healthy carbohydrates

Non-Hormonal Birth Control Options

Unlike the birth control pill, non-hormonal birth control methods will not disrupt your natural cycle or put your long-term fertility at risk.

• Condoms
• Non-hormonal IUD

Tips for Having the Healthiest Baby Possible

• Begin taking prenatal vitamins and fish oil
• Try to live in as clean of an environment as possible

 

The efforts and changes you make the four months before conception have a bigger impact on your child’s health than the things your child does throughout his or her entire life span.

To find a Naturopathic Physician near you who specializes in women’s health or infertility, visit the website for the American Association of Naturopathic Physicians.

Links to Check Out

Perfect Fertility
American Association of Naturopathic Physicians

Jaclyn Chasse

Dr. Jaclyn Chasse is a naturopathic physician who specializes in women’s health and infertility. She is currently the VP of Scientific and Regulatory Affairs at Emerson Ecologics, where she provides oversight of the company’s medical education and quality teams. Dr. Chasse is a highly sought-after writer and speaker for women’s health, infertility, and pediatrics, and is also the new 2016 President of the American Association of Naturopathic Physicians.

The Power of Herbal Medicine with Jane Barlow-Christensen

Our guest today is Jane Barlow-Christensen, an expert in herbal medicine and the owner of Barlow Herbal. Jane’s father Dr. Max Barlow held a PhD in medicinal botany and began teaching her about the power of herbal medicine when she was a child. After taking over Barlow Herbal from her father 14 years ago, Jane has created her own unique herbal formulas to compliment her father’s original catalog of products.

In today’s podcast Jane shares with us:

• Common herbs you might find in your back yard
• Herbs for the cold and flu season
• Herbs that are great for your skin

Are herbal supplements from stores like Wal Mart and Target the same as ones sold at specialty stores? Find out at the 15 minute mark.

Introducing Herbs into Your Life

While modern medicine certainly has its place in healthcare, Jane believes that the body has the ability to heal itself when given the right tools, and that Herbs are powerful and natural tools for staying healthy and treating ailments. Jane is a proponent of foraging for herbs, though she urges people to use common sense and educate themselves before using any unfamiliar plants.

Common “Weeds” That are Good for You

• Dandelion – Dandelion leaves are very nutritious.
• Lamb’s Quarters – Possesses nutritious leaves that are great in salad.

“There’s a lot of fun herbs out there. Start learning. It’s amazing!”

Herbs for Cold and Flu Season

• Lomatium
• Echinacea
• Elderberry
• Garlic
• Oil of Oregano
• Tea Tree Oil
• Essential Oils

Purchasing Herbal Supplements and Medicine

Jane does not recommend purchasing herbal supplements at large stores like Wal Mart and Target. She favors specialty stores and suggests you purchase your supplements from a trusted source after doing your own research and trusting your intuition.

Herbs for Healthy Skin

• Chamomile
• Calendula flower
• Ginger Horsetail
• Gotu kola
• Lavender
• Lemongrass

Every single thing you put on your skin ends up in your body.

Jane recommends infusing these herbs into very high quality oils (e.g. extra virgin oil), mixing them in with coconut or organic lotion, then applying the mixture to your skin topically. .

Links to Check Out

Barlow Herbal

Jane Barlow-Christensen

Jane Barlow-Christensen is the co-founder of Barlow Herbal, where she is also the master herbalist. Jane began learning about the power of herbs as a child from her father, Dr. Max Barlow. Her passion is using her specialized knowledge and apply them to the beauty industry to create healthy, natural products.

How Chinese Medicine can Optimize your Health with Robyn Benson

Our guest is Robyn Benson, an expert in Chinese medicine with over 24 years of clinical experience. Robyn runs the Santa Fe Soul Center for Optimal Health in Sante Fe, New Mexico, which focuses on holistic and preventative healthcare treatments. She is also an author and her latest book is The Healthy Conscious Traveler: 8 Pathways to Smart and Effortless Travel.

In today’s podcast Robyn shares with us:

• The fundamentals of Chinese medicine
• What to look for in a Chinese medicine practitioner
• Tips for staying healthy while traveling
  
  

What are the six must-have supplements when you travel? Find out at the 21 minute mark.

An Introduction to Chinese Medicine

Chinese medicine is the oldest continuous form of medicine in the world. What sets it apart from other forms of healthcare is its truly holistic focus. As a result, it is not only effective in treating diseases, but is also a valuable tool optimizing your overall health. The philosophy behind Chinese medicine integrates health measures with healthy diet and lifestyle habits, which provide solutions for long term health and disease prevention.

When you first see a practitioner, you can expect to have your overall health assessed in the following ways:

• Pulse Checks – There are 26 different pulses on the wrist that give the practitioner a blueprint of your health, including insight into your liver and kidney function.
• Tongue Check – The appearance and color of the tongue can point to a number of health concerns. A red or dry tongue is associated with someone who is pushing themselves too hard, while coated tongues often point to phlegm congestion.
• Abdominal Palpation – Touching the abdomen gives the practitioner an idea of how well your digestive system is functioning, as well as the health of your gallbladder and liver.

The Three Treasures
These three essential energies are the cornerstones of traditional Chinese medicine. Having a balance of all three in your body is an indication of good health.

• Qi – An invisible energy that exists in our body
• Essence – An energy we are born with that affects our skin and bone structure
• Shen – A spirit associated with vibrant skin and glowing eyes

What to Look for in a Chinese Medicine Practitioner
Qualifications for practitioners of Chinese medicine vary by state. Robyn recommends finding a practitioner with at least 3 to 4 years of education and a lot of clinical experience. It’s important that your practitioner also uses a comprehensive and integrative approach, as this whole-body approach is fundamental to Chinese medicine.

Healthy Traveling

The key to staying healthy while traveling is to hydrate. Robyn recommends hydrating yourself well up to three weeks before international travel. This includes not only drinking water, but also eating a high water content diet (e.g. lots of fruits and vegetables). Once you’re on board a plane, drink lots of water and get up at least once or twice every two hours. Avoid food served on planes and instead bring your own healthy snacks and supplements.

Six Supplements to Take When You Travel

• Multivitamins
• B-Complex Vitamins
• Vitamin C (at least 4g per day)
• Vitamin D (at least 5g per day)
• Fish Oils
• Zinc

Healthy Foods to Eat When You Travel

• Kale chips
• Organic nuts
• Sardines in olive oil
• Powdered protein supplement
• Coconut flakes
• Dark chocolate (85%+)

Links to Check Out

Robyn’s Website

Sante Fe Soul

Self Care Revolution

The Healthy Conscious Traveler: 8 Pathways to Smart and Effortless Travel

Robyn Benson

Robyn Benson began studying Chinese medicine in 1989 and has treated over 80,000 patients to date. An adventure enthusiast and world traveler, she is also the founder of Sante Fe Soul Center and a best-selling author. Her latest book is entitled The Healthy Conscious Traveler: 8 Pathways to Smart and Effortless Travel.

Enjoy Sweets Without The Guilt with Kelley Herring

Enjoy Sweets Without The Guilt with Kelley Herring

Our guest Kelley Herring is the founder and CEO of Healing Gourmet, a leading provider of organic and sustainable recipes, and meal plans for healthy weight loss. In 2006, she founded Wellness Bakeries with her husband, where she produces delicious gluten-free, low-glycemic, blend-and-bake mixes.

In today’s podcast Kelley shares with us:

• Tips for dealing with sugar cravings and crashes
• All-natural baking substitutes for sugar, oil, and flour
• A coupon code for Wellness Bakeries just for Spa Dr. readers

 

Is there a sugar substitute that actually helps balance your blood sugar? Find out at the 9 minute mark.

Substitute Sweets

Blood sugar is linked to our risk for all kinds of chronic diseases, not to mention physical aging. The problem is that once you’ve incorporated significant amounts of sugar into your diet, it’s hard to give it up cold turkey – especially around the holiday season!

“Sugar is probably the biggest thing in our food supply that ages us”

Luckily, there are ways to satisfy your sweet tooth without spiking your blood sugar using alternative sweeteners. Alternative sweeteners that are low on the glycemic index won’t spike your blood sugar, and can help you break out of your sugar craving-crash cycle while still enjoying the occasional sweet treat.

Wellness Bakeries

Kelley founded Wellness Bakeries in 2006 with her husband with the aim of creating delicious guilt-free sweet treats and desserts. Wellness Bakeries has since expanded to offer over 20 products, ranging from cakes to cookies and bread. The company offers ready-to-mix packages with the perfect ratio of ingredients and a low glycemic index – all you have to do is blend and bake!

Listeners and readers can enjoy 10% off their Wellness Bakeries order using the coupon code drcates.

Natural Sugar Substitutes

• Stevia – Natural sweetener extracted from a herb that is 300x sweeter than sugar and actually helps to balance blood sugar levels.
• Erythritol – Unique compound found naturally in many fruits that are 70% as sweet as sugar.
• Replacing Sugar in Recipes
  Replace 1 cup of sugar with 1 cup of erythritol and 30 drops of stevia. Kelley recommends using Wholesome!brand erythritol and stevia drops from SweetLeaf.

  Natural Grain Flour Substitutes

  The problem with grain flours is that they are high on the glycemic index, and therefore increase your blood sugar. This will eventually lead to a crash in your blood sugar, which will trigger a cycle of sugar cravings. Certain non-grain flours, on the other hand, have very little impact on blood sugar. Two of Kelley’s favorites are:

  • Blanched almond flour
  • Coconut flour

  The Best Oils and Butters for Baking

  • Semi-refined organic avocado oil
  • Coconut oil
  • Grass-fed butter
  • Macadamia nut oil
  • Tava ghee

  Other Baking Ingredients that Add Flavour without Sugar

  • Real vanilla extract
  • Cinnamon
  • Cloves

  Links to Check Out

  Wellness Bakeries

  Kelley Herring

  Kelley’s passion for nutrition stems from her own personal experiences dealing with diet-related health problems as a pre-med student in college. She founded Healing Gourmet 15 years ago as a resource for healthy and healing recipes and meals plans. Together with her husband, she is also the creator of Wellness Bakeries, where she produces over 20 delicious low-glycemic bake-and-blend mixes available online.

The Psychology of Eating with Emily Rosen

Our guest Emily Rosen is the director of the Institute of the Psychology of Eating. Emily entered the field of eating psychology after struggling with her own eating disorder for over a decade. By sharing her personal story and through her work with the Institute of the Psychology of Eating, she is shedding light on how mood and emotions are linked with our eating habits.

In today’s podcast Emily shares with us:

• How stress affects the way we eat and digest food
• A simple method for relieving stress before eating
• Why you should enjoy what you eat
  
  

Discover three simple ways to enhance your digestion at minute 26.

Stress and Nutritional Health

We all know that stress is a precursor to many diseases, but it also plays a major role in nutritional health. Some stress is a reaction to real danger (e.g. flight or flight response), but a lot of stress also comes from imagined danger (e.g. negative thoughts or anxiety).

The issue is that regardless of whether the source of your stress is real or imagined, the adverse chemical effects on your body are the same. Stress of any kind will trigger your body to produce more cortisol and insulin, which both signal the body to store weight and not build muscle.

In short, negative thoughts build stress chemistry. To combat them, it helps to pay attention to your inner dialogue. Work on stifling negative thoughts and introducing positive thoughts that you believe.

The Importance of Awareness

Achieving awareness is the first step in getting to the root of your relationship with food. A few of the common ways people can develop unhealthy relationships with food are to use eating as a symbolic substitute for something missing in their life, or using food as an easy way to get satisfaction.

A Simple Method for Counteracting Stressful Eating
1. Sit down and look at your food.
2. Take 6-10 deep breaths. This will trigger a relaxation response and help you destress.
3. Say gratitude for what you’re eating.

Emily notes the importance of cephalic face digestion, which includes taste, pleasure, aroma, satisfaction. If your brain does not register these four factors as you eat, you will not feel full. So instead of eating in a rush or in front of a television, take the time to really smell, taste, and enjoy your food.

The Metabolic Power of Pleasure

We are hardwired to seek pleasure and avoid pain. Sex and food are both associated with pleasure, so by denying yourself pleasure in food, you will start to seek pleasure elsewhere. Emily emphasizes that eating should be a pleasurable experience. In fact, pleasure is a metabolic enhancer and studies have shown that when people eat food they enjoy, they absorb 30%-40% more nutrients.

Pleasurable food also catalyzes a relaxation response, allowing you to digest your food better.

Overeating

Overeating is often a self-fulfilling prophecy. Negative thoughts associated with eating trigger a stress response, which in turn triggers a need for even more food. It is important to understand that food is not just for sustenance – it is an emotional experience as well.

“As we get healthier of mind, we’re actually drawn more to healthy foods”

Emily recommends journaling to help you get to know yourself, understand what drives you, and what your beliefs. Getting in touch with yourself can help identify the reasons behind overeating, and put you on the path to a healthier mind and a healthier body.

Links to Check Out

The Institute for the Psychology of Eating offers practioner training programs as well as an 8-week program designed for people who want to work on their relationship with food. The site also has lots of free resources related to eating psychology, including free video podcasts and conferences.

Emily Rosen

Emily Rosen is the director of the Institute of the Psychology of Eating. As someone who suffered from an eating disorder for over a decade, she has unique insight into the struggles and challenges people can have with food. In the past she has worked as a long term director for weight loss camps and taught dynamic eating psychology. Her expertise in the field of eating psychology has also led to numerous invitations to speak and present internationally.

2 Hidden Reasons You Can’t Lose Weight with Dr. Kellyann Petrucci

Our guest Dr. Kellyann Petrucci is a weight loss and natural anti-aging expert. She runs a private practice in the Birmingham, Michigan area and is the author of six books, including Paleo for Dummies and the upcoming Dr. Kellyann’s Bone Broth Diet. You also might recognize Kellyann from her appearances on The Doctors and Dr. Oz.

In today’s podcast Dr. Kellyann shares with us:

• 2 hidden reasons why people have trouble losing weight
• 3 fat burning foods you can eat to lose weight, strike a healthy balance in your body, and reboot your system
• Her personal bone broth recipe

Want to learn how to make healthy bone broth at home? Find out Kellyann’s personal recipe at the 30-minute mark.

2 Hidden Reasons that Hold Back Weight Loss

Chronic Inflammation Chronic inflammation is one of the primary reasons why people gain and retain weight. Fat cells are inflammatory, and this inflammation only breeds more inflammation. The result is a harmful cycle of inflammation that is related to a lot of other health problems in addition to weight gain, including heart disease, cancer, and diabetes. A Sick Gut The lining of your gut is filled with bacteria (bugs) that together create what is known as a microbiome. A healthy microbiome is essential in maintaining a healthy weight. Certain medication, processed foods, stress hormones, microwaved and sugary foods all disrupt the balance of your microbiome, and make gaining weight much easier.

It is scientifically proven that your microbiome has everything to do with whether you’re going to be slim or heavy.

Luckily, the cells within your body regenerate every 21 days, giving you an opportunity to create healthy organs in this time period. Eating right over the course of 21 days can help to stabilize your blood sugar, reduce inflammation, and heal your gut.

3 Types of Food to Get Your Microbiome Back on Track

• Protein: Dr. Kellyann recommends having a little bit of protein with every meal. Proteins have conjugated linoleic acid (CLA) that help burn belly fat.
• Probiotic and Prebiotic Foods: Probiotic fermented foods help repopulate your microbiome with healthy bugs. Dr. Kellyann recommends kimchi, coconut kefir, and unpasteurized pickles (the kind that needs to be stored in the fridge). Prebiotic foods, such as asparagus and jicama, help good bugs multiply.
• Bone Broth: Contains glycine, which has anti-inflammatory effects. Cooked collagen in bones help heal your gut.

Dr. Kellyann’s Bone Broth Recipe

1. Put an uncooked rotisserie chicken in a pot. 2. Add very coarsely chopped carrots, one stalk of celery, and a peeled onion. 3. Add two teaspoons of apple cider vinegar. 4. Add a stock of lemongrass (optional) or anything else you’d like for extra flavoring. 5. Heat in a slow cooker for about 12 hours. The same recipe can be used to make bone broth in a stockpot or a pressure cooker (you’ll need to adjust the cooking time).

Links to Check Out

Dr. Kellyann’s Official Website Pre-order Dr. Kellyann’s Bone Broth Diet

Dr. Kellyann Petrucci

Dr. Kellyann Petrucci has run her own practice specializing in weight loss and anti-aging for two decades in addition to being a prolific writer. An author of six books, Dr. Kellyann is also a regular contributor to the Huffington Post and MindBodyGreen. She has appeared as a subject matter expert on popular television shows, such as The Doctors and Dr. Oz, and her latest book, Dr. Kellyann’s Bone Broth Diet, will be released this December.