Healthy with Jodi

New Year’s Resolutions Revisited…

    Metabolic Progress Basic Ideas for healthy living

    Nutrition
    Eat the meals when hungry, not by the clock. Snack in between meals, usually 2x a day. No carb feasting.
    If you are trying to lose weight, most likely you are not “Hungry” 6 times a day, Learn to listen to your body.

    Exercise
    Walk for 45 minutes, 5 times a week (3 days of interval training and 2 days of steady weight training).

    Sleep
    Go to bed 15 minutes earlier this week.
    Your goal is to get at least 7 hours of restive sleep per night. Integrate meditation as needed to achieve this goal.

    Stress Management
    Do a Relaxing Breath at least twice a day. (If you don’t like bathing then do a foot soak/bath.)
    Find activities you enjoy doing, and schedule 3 hours each week and do them.

    Detoxification
    Take five baths per week with Epsom salt and soothing music. Each bath should last at least 15 minutes.
    Buy ORGANIC FOODS
    Stick to grass-fed, pastured protein and eggs, and wild-caught fish as much as possible.
    Avoid GMOs and MSG
    Drink clean water

    Turmeric Curcumin

      Turmeric Curcumin 1000mg
      Patient One MediNutritionals
      60 capsules $21.25

      Promotes normal inflammatory response while also supporting joint, immune, gastrointestinal, and cardiovascular function
      Promotes immune system function
      * Supports brain and joint health
      * Promotes healthy liver, gall bladder and digestive function
      * Free radical scavenging properties
      * Supports cardiovascular function
      * Black pepper included for enhanced absorption
      Unique Properties
Curcumin, a polyphenol nutrient found in the spice turmeric (Curcuma longa), has beneficial effects for nearly every organ system in the body. Used for its medicinal effects for centuries and extensively studied, Curcumin has been shown to help maintain the bodys normal inflammatory response while also supporting joint, liver, gastrointestinal, and cardiovascular function. To enhance the normally poor bioavailability of curcumin, our potent formula also contains black pepper extract that promotes rapid absorption of nutrients from the gastrointestinal tract.
      Key Ingredients
      Turmeric (Curcuma longa)
Patient One Turmeric Curcumin combines the benefits of both whole Turmeric root and Turmeric extract (standardized to 95% curcuminoids), along with black pepper extract for enhanced absorption.
      Curcumin is the orange pigment in turmeric (the primary ingredient in curry) and has been studied for its effective therapeutic outcomes acting as an antioxidant, anti-inflammatory, antispasmodic, anticoagulant, immuno-modulatory activities and even in wound healing. Research suggests support for joint, eye, GI tract, liver, prostate and nerve health.

      Curcumin supports production of B and T cells which is useful for promoting proper immune function. It also supports production of bile and enzymes that digest sugars and fats. This helps to maintain cholesterol levels within normal range. Turmeric supports intestinal flora and the mucus membranes of the body, including those of the digestive tract. As such, it may be beneficial after a course of antibiotics and for those with unbalanced intestinal flora. It also helps protect the stomach against excess acid and is used for its soothing effect on the mucosa of the gut.
      Black Pepper Extract (as BioPerine®)
It has been found that the therapeutic effectiveness of curcumin is often limited due to its poor absorption from the GI tract. When taken orally only traces appear in the blood, whereas most of the dose is excreted though the feces. Our formula includes BioPerine®, a patented extract derived from the common black pepper fruit that contains the alkaloid piperine. Black pepper has been shown to enhance the bioavailability and promote absorption of curcumin both in pre-clinical studies and in studies on human volunteers.
      Research
      * Several studies have illustrated curcumins hepatoprotective effects, leading researchers to suggest its use in protecting the liver from exogenous insults from environmental toxins.
      Servings Per Container: 60
      Take 1 capsule daily, preferably with a meal, or as directed by a qualified healthcare professional.
      Serving Size: 1 capsule
      Amount Per Serving
Turmeric Complex Proprietary Blend … 1000mg
Turmeric (Curcuma longa) (root) and Turmeric Extract (Curcuma longa) (root) (Standardized to contain 95% Curcuminoids) 
BioPerine® Black Pepper Extract … 5mg
(Piper nigrum) (fruit) (Standardized to contain 95% piperine)
      Other Ingredients: vegetable cellulose (capsule), rice powder, l-leucine
      This product is free of milk, egg, fish, peanuts, crustacean shellfish (lobster, crab, shrimp), soybeans, tree nuts, wheat, yeast, gluten, corn, sugar, and artificial sweeteners, flavors, colors and preservatives. This product is free of ingredients derived from genetically modified organisms (GMOs).
      BioPerine® is a registered trademark and patented product of Sabinsa Corporation

      References
      * Shoba G, Joy D, Joseph T, et al. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med 1998 May;64(4):353-56. [PMID: 9619120]
      * Jagetia GC, Aggarwal BB. “Spicing up” of the immune system by curcumin. J Clin Immunol. 2007 Jan;27(1):19-35. [PMID: 17211725]
      * Funk JL, Oyarzo JN, Frye JB, et al. Turmeric extracts containing curcuminoids prevent experimental rheumatoid arthritis. J Nat Prod. 2006 Mar;69(3):351-55. [PMID: 16562833]
      * Jurenka JS. Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: a review of preclinical and clinical research. Altern Med Rev. 2009 Jun;14(2):141-53. [PMID: 19594223]
      * Ng T, et al. Am J Epidemiol. 2006;164:898-906.
      * Sun AY, Wang Q, Simonyi A, et al. Botanical phenolics and brain health. Neuromolecular Med. 2008;10(4):259-74. [PMID: 19191039]
      * Neelofar K, Shreaz S, Rimple B, et al. Curcumin as a promising anticandidal of clinical interest. Can J Microbiol. 2011 Mar;57(3):204-10. [PMID: 21358761]
      * Epstein J, Docena G, MacDonald TT, et al. Curcumin suppresses p38 mitogen-activated protein kinase activation, reduces IL-1beta and matrix metalloproteinase-3 and enhances IL-10 in the mucosa of children and adults with inflammatory bowel disease. Br J Nutr. 2010 Mar;103(6):824-32. [PMID: 19878610]
      * Ukil A, Maity S, Karmakar S, et al. Curcumin, the major component of food flavour turmeric, reduces mucosal injury in trinitrobenzene sulphonic acid-induced colitis. Br J Pharmacol. 2003 May;139(2):209-18. [PMID: 12770926]
      * Holt PR, Katz S, Kirshoff R. Curcumin therapy in inflammatory bowel disease: a pilot study. Dig Dis Sci. 2005 Nov;50(11):2191-93. [PMID:16240238]
      * Lal B, Kapoor AK, Asthana OP, et al. Efficacy of curcumin in the management of chronic anterior uveitis. Phytother Res. 1999 Jun;13(4):318-22. [PMID: 10404539]
      * Xie L, Li XK, Takahara S. Curcumin has bright prospects for the treatment of multiple sclerosis. Int Immunopharmacol . 2011 Mar;11(3):323-30. [20828641]
      * Martins CV, da Silva DL, Neres AT, et al. Curcumin as a promising antifungal of clinical interest. J Antimicrob Chemother. 2009 Feb;63(2):337-39. [PMID: 19038979]
      * Mythri RB, Harish G, Dubey SK, et al. Glutamoyl diester of the dietary polyphenol curcumin offers improved protection against peroxynitrite-mediated nitrosative stress and damage of brain mitochondria in vitro: implications for Parkinsons disease. Mol Cell Biochem. 2011 Jan;347(1-2):135-43. [PMID: 20972609]
      * Ravindran J, Prasad S, Aggarwal BB. Curcumin and cancer cells: how many ways can curry kill tumor cells selectively? AAPS J . 2009 Sep;11(3):495-510. [PMID: 9619120]
      * Goel A, Aggarwal BB. Curcumin, the golden spice from Indian saffron, is a chemosensitizer and radiosensitizer for tumors and chemoprotector and radioprotector for normal organs. Nutr Cancer. 2010 Oct;62(7):919-30. [PMID: 20924967]
      * Choi H, Chun YS, Shin YJ, et al. Curcumin attenuates cytochrome P450 induction in response to 2, 3, 7, 8-tetrachlorodibenzo-p-dioxin by ROS- dependently degrading AhR and ARNT. Cancer Sci. 2008 Dec;99(12):2518-24. [PMID: 19018768]
      * Zhang, Dong Wei, Chuang Fang Huang, Chang Fu Yang, Ren Zuo Liu, Ji Feng Wang, Jian Zhao Niu, and Dieter Bromme. “Antifibrotic Effects of Curcumin Are Associated with over Expression of Cathespins K and L in Bleomycin Treated Mice and Human Fibroblasts.” Respiratory Research. Respiratory Research, 2011.
      * Davis, J. Mark. “Curcumin Effects on Inflammation and Performance Recovery following Eccentric Exercise-induced Muscle Damage.” Am J Physiol Regul Integr Comp Physiol. American Physiological Society, 2007.
      * Karlstetter, Marcus, Elena Lippe, Yana Walczak, Chistoph Moehle, Alexander Aslanidis, Myriam Mirza, and Thomas Langmann. “Curcumin Is a Potent Modulator of Microglial Gene Expression and Migration.” Journal of Neuroinflammation. Journal of Neuroinflammation, 2011.
      Warnings
      If pregnant, nursing, have gall stones or gall bladder disease, consult your healthcare practitioner before taking this product. Individuals taking medication, especially blood thinners or cancer treatment, should discuss potential interactions with their healthcare practitioner. Discontinue use and consult doctor if any adverse reactions occur.

      Potassium Info & Top Ten Foods highest in this essential nutrient

        Potassium Rich Foods-Top ten

        Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body.
        Potassium is the third most abundant mineral in the body and is a required mineral for the function of several organs including the heart, kidneys, brain and muscular tissues.
        Potassium also plays an important role in keeping the body hydrated and works with sodium to support cellular function with your bodies sodium-potassium pump.
        Potassium deficiency symptoms can include severe headaches, dehydration, heart palpitations and swelling of glands and tissues.
        Also, potassium deficiency can lead to:
        * Fatigue
        * Irritability
        * Muscle cramps
        * Weight gain
        * Increased blood pressure
        * Cellulite buildup

        The main culprits that can cause low levels of potassium are endurance cardiovascular exercise without proper hydration, vomiting, diarrhea and a diet low in fruits and vegetables.
        Unless you are on dialysis, or have a special condition, overdose of potassium from natural sources is very rare.
        The RDA for potassium is 4700 mg/day.
        Keeping in mind Sodium should be 2300mg.
        Think Double potassium for your sodium intake!

        Consuming these 3 servings of this high potassium foods list daily to ensure optimal levels of potassium.
        Top 10 Potassium Rich Foods List
        1) Avocado. 1 whole: 1068 mg (30% DV)
        2) Spinach. 1 cup: 839mg (24% DV)
        3) Sweet potato. 1 medium: 952 mg (27% DV)
        4) Coconut Water. 1 cup 600 mg (17% DV)
        5) Kefir or Yogurt 1 cup: 579 mg (15% DV)
        6) White Beans ½ cup: 502 mg (15% DV)
        7) Banana 1 large: 422 mg (12% DV)
        8) Acorn squash 1 cup: 899 mg (26% DV)
        9) Dried apricots ½ cup: 755 mg (22% DV)
        10) Mushrooms 1 cup: 428 mg (27% DV)

        Potassium Health Benefits
        Cramps
: One of the main benefits of consuming high potassium foods is decreased muscle cramping and improved muscle strength.  Muscle cramps are a common side effects of low potassium levels.  This can happen if an athlete becomes dehydrated and isn’t consuming enough potassium rich foods before and after exercise.
        Reduced Risk of Stroke
: Several observational studies have found that those with high potassium levels experience a lower risk of stroke. The health benefits of potassium are likely through reduction of blood pressure combined with a diet high in fruits and vegetables.
        Alleviation of High Blood Pressure (Hypertension): 
Studies show that a diet high in potassium, especially potassium from fruits and vegetables, lowers blood pressure. This is especially true if the increase in potassium foods is not accompanied by an increase in high sodium foods.
        Reduced Cellulite Appearance
: One of the main causative factors of cellulite buildup is fluid retention.  Most people consume far too much sodium and not near enough potassium.  Sodium brings nutrients into your cells where potassium helps flush excess waste out of your cells.  For this reason, if you reduce sodium intake and start consuming potassium rich foods you can reduce the appearance of cellulite.

        Osteoporosis Protection
: Several studies have found a relation between increased bone density and increased intake of dietary potassium. These studies were true even for post- menopausal women and older men.

        https://draxe.com/top-10-potassium-rich-foods/

        WHAT IS THE GLYCEMIC INDEX?

          WHAT IS THE GLYCEMIC INDEX?
          Carbohydrates are an essential part of our diets, but not all carbohydrate foods are equal. The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and insulin levels.

          There are three ratings for GI:

          Low = GI value 55 or less
          Medium = GI value of 56 – 69 inclusive
          High = GI 70 or more

          So why do we need good quality Low GI carbohydrates?
          You need carbs as they break down into glucose in your body providing the main fuel for our brains and nervous systems, the preferred source of fuel for most organs and our muscles during exercise.

          To help make healthy low GI choices quick and easy when you’re shopping, the Glycemic Index Foundation developed the GI Symbol. It guarantees that
a food has been tested by independent experts to be low GI and meets strict nutrient criteria.
          Source: http://www.gisymbol.com/about/glycemic-index/

          Source: http://www.glycemicindex.com
          The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance.

          Recent studies from Harvard School of Public Health indicate that the risks of diseases such as type 2 diabetes and coronary heart disease are strongly related to the GI of the overall diet. In 1999, the World Health Organisation (WHO) and Food and Agriculture Organisation (FAO) recommended that people in industrialised countries base their diets on low-GI foods in order to prevent the most common diseases of affluence, such as coronary heart disease, diabetes and obesity.

          10 Signs You Have Candida Overgrowth & What To Do About It

            by Dr. Amy MyersApril 4, 2013
            You might be wondering: What on earth is candida?

            Candida is a fungus, which is a form of yeast, and a very small amount of it lives in your mouth and intestines. Its main job? Helping out with digestion and nutrient absorption.

            But when overproduced, candida can break down the wall of the intestine and penetrate the bloodstream — releasing toxic by-products into your body and causing leaky gut. This can lead to many different health problems, from digestive issues to depression.

            How do you get candida overgrowth?

            The good news is that the healthy bacteria in your gut typically keep your candida levels in check. However, a few factors can cause the candida population to grow out of control:

            Eating a diet high in refined carbohydrates and sugar
            Consuming a lot of alcohol
            Taking oral contraceptives
            Eating a diet high in beneficial fermented foods (like Kombucha, sauerkraut, and pickles)
            Living a high-stress lifestyle
            Taking a round of antibiotics that killed too many of those friendly bacteria
            What are common symptoms of candida?

            Skin and nail fungal infections, such as athlete’s foot or toenail fungus
            Feeling tired and worn down, or suffering from chronic fatigue or fibromyalgia
            Digestive issues such as bloating, constipation, or diarrhea
            Autoimmune diseases such as Hashimoto’s thyroiditis, rheumatoid arthritis, ulcerative colitis, lupus, psoriasis, scleroderma, or multiple sclerosis
            Difficulty concentrating, poor memory, lack of focus, ADD, ADHD, and brain fog
            Skin issues like eczema, psoriasis, hives, and rashes
            Irritability, mood swings, anxiety, or depression
            Vaginal infections, urinary tract infections, rectal itching, or vaginal itching
            Severe seasonal allergies or itchy ears
            Strong sugar and refined carbohydrate cravings
            How do you test for candida overgrowth?

            Blood test

            You’ll want to start by checking your levels for candida antibodies called IgG, IgA, and IgM. This can easily be done through most medical labs, and high levels can clue you in to an overgrowth of candida.

             

             

            How do you treat candida overgrowth?

            To successfully treat candida, you need to do three things: stop the yeast overgrowth, build up the friendly bacteria, and heal your gut so that candida can no longer enter your bloodstream.

            First step: getting rid of the candida overgrowth, which mainly requires switching to a low-carbohydrate diet.

            Sugar is what feeds yeast. So start by eliminating sugar in all of its simple forms — such as candy, desserts, alcohol, and flours. At the same time, cut back to just 1 cup a day of the more complex carbohydrates, like grains, beans, fruit, bread, pasta, and potatoes. This will help prevent the candida from growing and will eventually cause it to die.
            I also recommend eliminating all fermented foods. That’s because, while it’s common knowledge that fermented foods help to feed the good bacteria, most people don’t realize that bad bacteria feed off of these foods as well.

            Still, using diet alone could take three to six months before the candida is back under control. So, I often recommend that my patients use an anti-fungal medication, such as Diflucan or Nystatin, for at least a month.

            If you are self-treating, you can also take a supplement of caprylic acid. Caprylic acid, which comes from coconut oil, basically “pokes holes” in the yeast cell wall, causing it to die.

            And while some people recommend using herbs like oil of oregano, I don’t recommend it since it can also kill the good bacteria.

            Next, you should rebuild the good bacteria that typically keep your candida population under control. Taking anywhere from 25 to 100 billion units of probiotics on a regular basis should help to reduce the candida levels and restore your levels of good bacteria.

            Finally, heal your gut. Eliminating inflammatory foods that can harm your GI tract — and introducing foods that help — will prevent candida from working its way through your body, and dramatically improve your overall health.

            Want to find out if you have candida overgrowth? Consider seeing a functional medicine doctor who is trained in detecting and treating candida.

            More information below: This article has been updated as of November 1, 2016 by mbg editorial to include new studies, information, and data on candida.

            Is candida a fungus?

            Yes, yes it is. More specifically, candida is a yeast. There are many different forms of candida, but Candida albicans is the main species colonizing the human body.

            Candida normally lives in the gastrointestinal tract and other areas of the body without causing problems, but imbalance in the microbiome can lead to candida overgrowth. When there is disruption of the delicate balance of the good and bad bacteria, Candida albicans will take over, leading to common conditions like oral thrush, vaginal yeast infections, and diaper rash. If you have ever taken antibiotics, you were probably warned by your doctor about the risk of developing a yeast overgrowth—this happens because the antibiotics can wipe out your gut bacteria, good and bad, creating an environment that is ripe for yeast and fungi to take over.

            Is candida a yeast infection?

            Technically yes, candida is a yeast infection but this warrants clarification. When most people say “yeast infection” they are referring to a vaginal yeast infection but the candida symptoms and causes we are discussing here pertain to the gut. Typically, yeast overgrowth is treated using antifungal medications, but these medications can have unpleasant side effects and it’s common for the yeast overgrowth to return as soon as you stop taking them. For example, many women suffer from chronic yeast infections because they medicate without completely understanding the connection between the microbiome and yeast balances in the body. Changing the yeast infection recurrence, like with candida, often requires a lifestyle or dietary change.

            Not to mention, like antibiotic resistance, microbiological resistance to these conventional antifungal drugs is becoming problematic and it’s causing researchers to start looking for alternatives. Which is all the more reason to educate yourself and try to understand your yeast issues on a deeper level.

            How candida affects your gut

            I know, I know, you’ve heard this a million different times, but while yeast infections and diaper rash are well-known conditions and generally easy to spot, when overproduced in the gut, candida will break down the walls of our digestive tract and penetrate the bloodstream. When left untreated, it’s more dangerous than you think.

            Candida can also be toxic to the system. Essentially, when candida breaches the intestinal barrier and enters the bloodstream it releases toxic byproducts—including acetaldehyde—into your body. Acetaldehyde is a well-known carcinogen and is responsible for “hangover” symptoms such as nausea, headache, fatigue, and liver damage—definitely not something you want floating around in your body in large quantities.

            Candida and leaky gut

            If you are thinking this sounds a lot like leaky gut, you are already ahead of the game. The connection between candida and leaky gut is intricate. A leaky gut creates the perfect environment for candida to multiply, pass through the intestinal lining, and enter the bloodstream along with the undigested food particles. This is characteristic of leaky gut syndrome. Meanwhile, candida itself can colonize the gut and damage the intestinal lining. If you have one, you’re probably more likely to have the other. They can also exacerbate each other, creating a situation where your gut health quickly snowballs into dis-ease.

            Candida, the liver, and detox

            Similar to leaky gut syndrome, candida overgrowth releases toxins into the bloodstream that must be filtered by the liver. If there are too many toxins due to candida overgrowth, it can overload the liver and interfere with its ability to do its job. This means over toxicity and trouble maintaining blood sugar levels, storing vitamins and minerals, and regulating hormones.

            The connection between candida and the liver explains why many of the symptoms of candida overgrowth—like irritability, fatigue, and brain fog—are similar to those of an overburdened liver. It also explains why many candida cleanse or diet programs include liver support supplements and detoxification support.

            Candida and inflammation

            Candida overgrowth, leaky gut, an overburdened liver, and the physical and mental symptoms they create can trigger the immune system to react, causing chronic inflammation. Inflammation can manifest itself in uncomfortable symptoms like weight gain, skin rashes, or brain fog and can eventually lead to autoimmune disease.

            The relationship between candida, the liver, inflammation, and gut health is extremely complex, but it’s helpful to remember that everything in the body is connected. Different organs rely on and interact with each other. Adopting a holistic approach instead of treating each symptom individually will give you the best chance at achieving optimal health. This is a perspective that is often missing in the conventional medical approach, leaving many people bouncing from one specialist to another, with a bunch of symptoms they can’t quite connect.

            Causes of candida

            The good news is that the healthy bacteria in your gut typically keep your candida levels in check. The bad news is that many different factors can disrupt the delicate gut balance and can cause the candida population to grow out of control:

            Eating a diet high in refined carbohydrates and sugar. Carbohydrates and sugar act like food for yeast and feed candida overgrowth in the gut.
            Consuming a lot of alcohol. Most alcohol is fermented and contains sugars that will also feed the yeast.
            Taking oral contraceptives. The birth control pill can disrupt the bacterial balance in the microbiome.
            Eating a diet high in beneficial fermented foods (like kombucha, sauerkraut, vinegar, and pickles). These foods often contain yeast or have small amounts of alcohol that is produced during the fermentation process.
            Living a high-stress lifestyle. Stress can slow down digestion and trigger inflammation.
            Taking a round of antibiotics. Antibiotics kill good bacteria along with harmful bacteria which sets the stage for Candida albicans to take over.
            Taking corticosteroids. Drugs like Prednisone, commonly used to treat severe allergies, skin problems, asthma, or arthritis are known to cause yeast infections in humans.
            A weakened immune system. As you may know, a good portion of the body’s immune system resides in your gut. A compromised immune system puts you at a higher risk for gut imbalances and candida overgrowth.
            Candida overgrowth and asthma

            Essentially any medication, food, or lifestyle factor that disrupts the body’s natural environment can change the balance of the gut and set the stage for candida. Certain chronic diseases, like asthma, may require frequent antibiotic use and daily inhaled steroids, creating a perfect storm of factors that can lead to yeast overgrowth. If you have a chronic inflammatory condition that requires medication, it might be wise to see a functional medicine practitioner to see what you can do to counteract the effects of these drugs.

            If you are someone who suffers from frequent colds, sore throats, or sinus issues, it’s important to note that antibiotics are one of the most prevalent causes of candida overgrowth, and also one of the most unknown. Remember that antibiotics only treat bacterial infections and should only be taken when necessary. Overprescribing antibiotics is a big problem in Western healthcare system and they can have negative effects on the microbiome, which dampens your immune system, leading to a greater susceptibility to the same conditions they are meant to treat.

            At home candida test: the simple spit test

            There are a few different tests for candida and none of them are error-proof, so it’s important to consider your symptoms when trying to determine if candida might be a problem for you. If all of your tests come back negative but you suffer from many of the symptoms of candida, you can always try making the recommended diet and lifestyle changes and see how you feel.

            This do-it-yourself candida spit test lacks scientific backing, but many candida experts suggest it as simple, free, no-risk starting point. It works like this: when you wake up in the morning get a clear glass of water, before you brush your teeth or drink anything gather some saliva in your mouth and spit into the cup. Let it sit for 15 minutes and then observe what you see. If your spit looks particularly cloudy, or you see small white projections coming out of the saliva, it could be a sign that you have candida and you might want to try one of the more established tests mentioned above.

            Candida cleanse: foods to avoid when you have candida

            Sugar

            Cut down on sugar. It’s important to note that this includes many salad dressings and condiments and even natural sweeteners like honey, coconut sugar, and agave. This can be a difficult adjustment, even if you are mindful of your sugar intake, completely eliminating sugar can leave you with strong cravings and feeling irritable.

            Sugar has a strong effect on your body and brain and cutting it out can be difficult. Scientific research has shown that high glycemic index foods are linked to strong hunger and food cravings.

            Carbohydrates

            Many foods containing carbohydrates, especially complex ones, are not inherently bad for you. But when you are fighting yeast its very important to cut off its food supply completely, or it could take longer to get your symptoms under control. It’s a challenging lifestyle change, expect some slip ups and don’t beat yourself up.

            Candida-friendly foods

            At this point you might be wondering what you are able to eat. Nuts and seeds, avocado, vegetables, lean protein, and stevia for sweetener will be your allies on this candida diet. To help you get an idea of the daily routine of the candida diet we have provided a day’s worth of meal examples.

            Candida diet: best foods for candida

            Breakfast: for breakfast try unsweetened coconut yogurt with strawberries, chia seeds, hemp seeds, and almonds. This will include lots of healthy fats and keep you feeling full until lunch.

            Lunch: try a big leafy green salad and make a dressing using olive oil, garlic, and lemon. Top it with quinoa for some protein.

            Dinner: grilled chicken or fish with steamed vegetables are all candida friendly.

            Snacks: try making homemade guacamole and eat it with raw veggies or flaxseed crackers. Hardboiled eggs or mixed nuts are also great snacks on the candida diet.

            Still not sure where to begin? Check out these 8 Recipes For The Candida Diet where we give you some great recipes that will leave you feeling full and satisfied.

            Candida diet: foods to eat when you have candida

            While it is important to eliminate certain foods, it can also be beneficial to incorporate candida-fighting foods into your daily routine. Thankfully, there’s a long list of delicious foods that have strong antifungal properties.

            Raw Garlic

            Garlic is one of the best options for fighting yeast, one study showed that garlic oil was able to penetrate the cellular membranes of Candida albicans and very successfully disrupt the normal activity and functioning of the yeast.

            Coconut oil

            In a study conducted at Tufts University, coconut oil was suggested as the first effective dietary approach to fighting candida.

            Olive oil and cinnamon oil

            A recent study exploring alternatives to conventional antifungal medications demonstrated that olive oil and cinnamon oil both successfully combatted candida isolated from bloodstream infections.

            Lemon

            Citrus fruits have long been known for their antiseptic qualities and can help prevent the formation of biofilms (a film of bacteria that adheres to a surface).

            Wild salmon

            This excellent source of omega-3s can help fight fungal infections.

            Ginger

            Ginger was recently suggested as a natural antifungal option to during a time when many fungi are becoming resistant to conventional antifungal medications

            Apple cider vinegar

            It’s the only vinegar allowed on the candida diet, as it contains minerals that will help fight against yeast.

            Cloves

            Cloves have long been used in traditional medicine systems to fight a wide variety of ailments, including fungal infections.

            Probiotics, prebiotics and supplements for Candida

            Adopting the right diet is arguably your most important tool when fighting candida.

            Diflucan and Nystatin are only available through your doctor, so if you are self-treating, another great supplement to fight candida is undecylenic acid. This is a naturally occurring fatty acid that is thought to be even more effective than caprylic acid in fighting yeast and helping to maintain a healthy microbiome.

            When choosing a probiotic, here’s a tip: pick a good quality probiotic that includes the lactobacillus strain, as some studies have shown it to be particularly effective at fighting yeast.

            If you are suffering from any of the GI conditions listed above, probiotics can even more important to maintaining your good health. Some studies suggest that prebiotics and probiotics will start to be included in the standard treatment protocols for inflammatory bowel conditions like ulcerative colitis because of their ability to help control symptoms and exacerbations.

            Fiber supplementation is also frequently suggested in candida treatment plans. Yeast overgrowth occurs in the digestive tract and its important to flush out those areas and keep things moving. This limits the amount of time the candida has to colonize and cause damage. Some good fiber supplements include acacia fiber or even raw chia seeds taken regularly. Fiber is also prebiotic, helping probiotics do their jobs better.

            You can also consider herbal remedies with antifungal properties. Ayurvedic experts recommend valerian, wormwood, and mugwort. There are also plenty of probiotic foods and fun teas that can be easy to add to your daily routine.

            What is candida die off?

            It’s possible that in the beginning of your candida-fighting mission, you will experience something called candida die-off. This is similar to the flu-like symptoms you can experience when you start a detox program. While this is largely unstudied and unquantified from a yeast standpoint, the Herxheimer reaction is a byproduct of metabolic processing. (Most research here has been done on patients with syphillis. As your body gets rid of toxins and the yeast dies, your symptoms may get worse before they get better. Like any detox, start out slowly, drink a lot of water, rest, and if symptoms are too uncomfortable, ease up on your anti-candida regime or adopt a gentler approach. Keep the faith that you will start to feel better, look for signs like more restful sleep, well balanced blood sugar levels, and more mental clarity.

            How to heal your gut after having candida

            Once you have the yeast under control—which can take anywhere from a couple of weeks to a few months—you can start slowly adding different food groups back into your diet.

            However, it is important to continue to avoid inflammatory foods that can harm your GI tract. Remember, the strong relationship between candida and leaky gut? Many people with candida overgrowth also have a leaky gut and that can put them at increased risk of food sensitivities. You want to make sure you are not continually disturbing the intestinal lining as it tries to heal.

            Foods like sugar, coffee, grains, alcohol, dairy, and starchy plant foods can all be very irritating to the intestinal lining and increase the risk of candida getting out of control again. Limiting or avoiding them might be wise, and make sure that if you do consume them, you pay attention to how you feel afterwards.

            If you are thinking that this guide was helpful, but it is just too complicated an endeavor to take on by yourself, consider seeing a functional/integrative medicine doctor, or holistic Nutritionist.

            Most integrative/functional medicine providers are trained in detecting and treating candida and many will even advertise candida as one of the conditions they are able to treat. Some facilities and providers even have specific candida treatment and prevention programs in place.

            Can candida overgrowth cause adrenal fatigue?

            In case you needed another reason to adopt a self-care routine, stress management can be one of the most important tools in fighting candida. Stress releases cortisol, a hormone that causes inflammation, which slows your ability to digest and inhibits your immune system. This is a problem because along with your good gut bacteria, your immune system works to keep candida in check. When your stress response interferes with your digestion it can pave the way for candida to overproduce. Adopting healthy coping mechanisms to deal with daily stress can be a very important tool in the prevention and treatment of candida overgrowth.

            A word on exercise: although exercise can be a great stress-reliever it can also initiate the body’s stress response and lead to the release cortisol. Mild exercise like walking or gentle yoga, at least for the initial stages of the diet as they can lower cortisol levels. Yoga and meditation can be helpful tools for fighting candida. They will decrease stress and activate relaxation pathways in the brain and body. If you are worried about sticking to the diet, meditation and yoga can help you detach from the challenges and refocus your energies on healing from candida.

            Yoga poses to help with detoxification

            Yoga can help heal candida overgrowth Here are a few different types of poses to try if you’re battling candida.

            Twisting poses are known to help with digestion and detoxification, as they massage the abdominal organs. Here are a few twisting yoga poses to try while you’re fighting candida:

            Seated spinal twist
            Supine spinal twist
            Standing twists
            Inversions revive our energy and help with blood circulation and lymphatic detoxification, among other things.

            Simple variations to prep for handstand or headstand
            Restorative poses (first pose in this sequence)
            Headstand
            Breathwork activates our parasympathetic nervous system, reducing blood pressure, helping with respiratory conditions, and also re-energizes us.

            What Does Eating Healthy Mean? 16 Healthy Eating Principles You Must Know!

              What does Eating Healthy Mean?

              1- Mitochondrial Energy Production:

              Mitochondria definition: and organelle found in large number in most cells, in which the biochemical process of energy production occurs. It has an inner and outer layer.

              2-Organic sourced foods: look up EWG.org

              The environmental working group is a nonprofit, nonpartisan organization dedicated to protecting human health and the environment.  Learn what organic means

              U.S. Environmental Protection Agency (EPA) is a great resource

              3- Delayed food allergens: and allergy is an adverse reaction due to immunologic mechanism. A delayed onset food allergy is an auto immune disease that causes your immune system to overact when you ingest certain foods. The immune cells mistakenly attack food particles and treat them as foreign invaders and produce anti-bodies to try to fight what they perceive as toxins. Known allergies we can the immune and digestive systems, draining the body of energy.

              Energetic Health Institute…an innovative 501(c)3 California Non-Profit & Gold Rated by GuideStar.org for transparency. School approved by the National Association of Nutrition Professionals (NANP)

              I’m a Certified Holistic Nutritionist who can order you the right lab work to complete and over see this process.

              https://www.energetichealthinstitute.org

              4- 60% Alkalizing   pH scale  0-14   Acid vs. Alkaline

              Certain foods can effect of the acidity and pH of bodily fluids, including the urine or blood, and therefore can be used to treat and prevent disease

              5- Green Food

              Chlorophyll turns into new blood. Green promotes health and energy.

              6- ORAC Value of Food

              Oxygen radical absorbance capacity Is the unit of measurements of antioxidants found in food. (calories are a unit of energy)

              http://superfoodly.com/orac-values/

              7-Refined Sugar

              A healthy adult has approx 5 liters of blood circulating at any given moment and needs 1 teaspoon of sugar available during a fasting state. That’s all the body needs to function.

              12-ounces of soda or energy drinks typically contain approx 10 tsp of sugar. That raises the blood sugar 10x above what the body needs to function and typically within a matter of minutes.

               

              1 Teaspoon of Sugar = Approx 4 Grams of Sugar

              Take the total grams of refined sugar & divide by 4 to learn how many teaspoons of sugar you are consuming per serving.

              8-Naturally sweet:

              Think Real food

              9- Fiber: 8-12 grams  per meal.  Average 25-30 grams a day.

              Adds bulk to you diet and aids in digestion.

              Insoluble fiber: found in wheat, bran, vegetables, and whole grains. It helps speed passage of food through the stomach and intestines.

              Soluble Fiber: attacks water and turns into gel, slowing digestion.  Found in foods like oat bran, barley, nuts, seeds, beans, lentils, peas, and some other veggies and fruits.  Can help lower cholesterol.

              10-Raw foods

              Raw foods contain enzymes.  Enzymes help break down food and aid in digestion.

              Proteases: breaks down Protein

              Lipase: breaks down fat

              Amylase: breaks downs carbs

              11- Healthy Preparation Methods

              12-Environmentally Safe Meats and Fish

              EWG.org

              13-Environmentally safe Cookware

              NO TEFLON!

              14-Friends and Family MOODS

              15- Beverage 8oz or less

              16- Burn off what you consume!

              Exercise/movement

              New to the Gym? No Problem. Check out this STARTER GUIDE – You Can Do It

                Lots of people have “gym anxiety”.  You know that feeling that you get when you want to go to the gym, but don’t know what to do, or where to start.  Muscle and Fitness has the answers.

                What to do at the Gym

                Link to Muscle and Fitness Starter Guide

                 

                Keywords: Description:
                workout routine  There is no definite way to define this, but Muscle and Fitness has put some great routines together.
                weight loss Weight loss has many paths.  Here are some great plans to achieve your weight loss goals.
                strength training  is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, size, skeletal muscles
                fat loss  Fun facts about fat loss