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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/

Urinary tract Info and Suggested Natural healing approach

Urinary tract Info:
Commonly also call bladder infections. There is a disturbance in the bacterial flora that protects the urinary track and anabiotic’s lead to reoccurring infections.

Doubling probiotics such as L. Acidophilus is highly recommended. At least 20 billion CFU’s. 50-100Billion CFU’s would be more beneficial and HIGHLY recommended.

Acidity levels are too high in the body when the pH is disrupted there is fermentation of vaginal glycogen to lactic acid. Alkalinity is Key, must add more Green into the diet. ORGANIC EATING is SO Very IMPORTANT!!!

Eliminating of dairy, yeast, and soy products are recommended to rebalance pH. Limiting grains, sugar, caffeine, and alcohol, and refined carbohydrates.
At least 64 oz water a day. Decaffeinated tea counts as water. Eliminate food allergens. Allergy Blood work is your best Road map to gut and immune support and healing.  Blood Tests are available and easy!

Recommended foods:
Use healthy cooking oil such as olive oil (don’t heat olive oil) or coconut oil.
Eat Less red meats and more lean meats such as fish, but no soy.
High fiber foods include beans root vegetables such as yams or sweet potatoes and psyllium husk.
Antioxidant rich foods including vegetables like bell peppers and squash.
**Fruit in the morning including cranberries, blueberries,and cherries. If you’re going to drink juice make sure that it is unsweetened. Please eat your fruit, better for you unless you are juicing. Best for digestion if fruit is first thing in the morning and by itself or for your first snack, eaten alone.**

Recommended Vitamins:
Probiotics and digestive enzymes ALWAYS!! Double if taking antibiotics!
Multi Vitamin
Vit D: 2000-4000 IU
Fish oils 1000mg and or Flax seed, 3x a day. Could go up to 6000mg
Super Greens
Amino Acids
Vit C: 1000mg a day
Grape seed oil 100-300mg
Magnesium 200-300mg 3x a day
Zinc: 30mg a day

Recommended Botanicals:
Cranberry
Aloe Vera: up to 32oz per day
Gotu Kola is great extract tea to help balance pH. 60-120mg
Uva Ursi ( upland cranberry or bearberry) is a powerful antiseptic herb.
Dried leaves or tea: 1.5-4.0 (1-2 tsp)
Goldenseal herb has antimicrobial agents. Dried root or tea: 1-2g

Other herbs that are recommended: green tea, cats claw, milk thistle, and reishi mushroom.

Ideas for Alternative Protein Sources

Alternative Protein Sources

Antioxidant Rich foods: EAT FROM THE RAINBOW!
RED: Lycopene
YELLOW/ORANGE: Beta Carotene & Beta Crytoxanthin
BLUE/PURPLE: Anthocyanins
GREEN: Chlorophyll

GREEN FOOD BASICS:
Green foods have a high content of chlorophyll due to porphyrin rings.
* Chlorophyll and heme units of red blood cells are virtually identical except the center molecule
* Chlorophyll-magnesium
* Heme-Iron
* Heme units are the building blocks for red blood cells
* Therefore, all green foods help the body to create new blood.

How can I combat muscle fatigue?
More GREEN foods create energy in the body! How do plants grow?
They need sun, water, rest, minerals and vitamins, and time.

Spirulina
Can help increase endurance and stamina
Rich source of carotenoids and other valuable phyco-chemicals
May reduce cravings and appetite
Can help promote healthy cholesterol levels and cardiovascular function
Spirulina has been widely regarded as nature`s most complete nutrient source. Organic Spirulina is a rich, whole-food source of vegetarian protein, chlorophyll, essential amino acids, antioxidants, and vitamins. It contains an abundant amount of phycocyanin, a unique, blue-green pigment that may support healthy immune function.

Chlorella
Rich In Chlorophyll
Chlorella contains up to 7% natural chlorophyll, the highest percentage of any known plant on earth. Plant chlorophyll is one of nature’s most powerful cleansing agents.
Rich In Protein
Chlorella contains about 60% protein that is high quality and easy to assimilate, as compared to rice, about 7% protein.
Protein is essential to support the body’s tissues, metabolism and to build the immune system.
Rich In Nucleic Acids
Chlorella is ultra-rich in nucleic acids, key RNA and DNA factors that help protect every cell and raise energy levels.
Rich In Chlorella Growth Factor (CGF)
This famous key factor can help speed your body’s rejuvenation and restoration naturally.
Rich in Vitamins, Minerals, Enzymes, Antioxidants
Chlorella is packed full of naturally occurring nutrients, including the powerful antioxidant, lipoic acid. It is an excellent source of iron and vitamin B12, often deficient in older people. Chlorella has more B12 than liver!

*How can I combat muscle fatigue?
More GREEN foods create energy in the body! How do plants grow?
They need sun, water, rest, minerals and vitamins, and time.
IRON:
There are two types of iron —
Heme: found in animal foods
Non-heme: Comes from plants.
Heme iron (the kind from animals) is better absorbed than non-heme iron.
Darker meat is better, more oxygen to the muscles leave the brown color, not fat content. Usually leg/rump cuts are best.

Getting enough iron?
Use Cast iron cookware…Easy!
Good sources of iron are:
Legumes: lentils, soybeans, tofu, tempeh, lima beans
Grains: quinoa, black/brown rice, oatmeal
Nuts and seeds: pumpkin, squash, pine, pistacio, sunflower, cashews, unhulled sesame
Vegetables: swiss chard, collard greens, basil, broccoli, romaine lettuce, green beans
blackstrap molasses, prune juice, cacao, chocolate, cinnamon, turmeric

B12 Sources: Most fish, calf’s liver, eggs
B6 Sources: Spinach and kale (don’t eat raw), bell peppers, garlic, broccoli, collard greens, Brussel sprouts, crimini musahrooms, celery
ORAC= Oxygen Radical Absorbance Capacity
Www.superfoodly.com

ReCap: Cutting Board Education Night

If you missed the Local education night here is a few things we discussed:

Muscle building with Plant Protein
*How do you support a body on a plant based diet without eating meat?

Earth is the ultimate prism. Every green plant captures a different wavelength of light and energy from the sun. A collection of juices from sea plants, field grasses and garden vegetables will alkalize your body, build up your blood, and cleanse your cells.

What is a Carbohydrate? Fruit, vegetable, starch, grain, pasta
What is a Protein? Animal meat, dairy
What is a Fat? Nut, seed or oil

How Much do we need daily? Age/Gender/Health History
Carbs: Weight loss must be under 50g a day, aim for no more than 30g of carbs at a meal and 8g of sugars within those carbs. Think higher fiber foods.
Protein: 1g per 1kg body weight (think about half your body weight)
Fat: 25-30% daily calories can come from the pure sources of healthy fats.

***Ratios are different for everyone and Should be evaluated by a Certified Health Professional or Holistic Professional based on your health history.***

What are Amino Acids? What do they do?
Assists with the stabilization or recovery of muscle strength, endurance, and volume
Helps keep body tissues firm
Helps minimize body fat
May support a weight loss regimen
Aid in normalizing protein synthesis

If the essential amino acids are not present in the daily diet the body will break down existing proteins in order to supply the body with the missing amino acids.

Essential Amino Acids:
Cannot be produced in our body and thus must be consumed in our diets. The essential amino acids humans cannot synthesize are:
Phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine. (Arginine is mostly required in young children and not as important as adults)

Non-Essential Amino Acids: These can be synthesized by the body.
Proteins drive ALL functions of the various organs of the human body.
Alanine (from pyruvic acid)
Arginine (from glutamic acid)
Asparagine (from aspartic acid)
Aspartic Acid (from oxaloacetic acid)
Cysteine
Glutamic Acid (from oxoglutaric acid)
Glutamine (from glutamic acid)
Glycine (from serine and threonine)
Proline (from glutamic acid)
Serine (from glucose)
Tyrosine (from phenylalanine)

If you fail to obtain even just one out of the essential amino acids, your body’s proteins so not complete and the body is forced to steal from bones and elsewhere to create metabolic processes in your body. Also, unlike fats and carbohydrates, your body does not store excess supplies of amino acids for later use – you need a regular supply of them everyday.

Foods with amino acids include animal and vegetable sources. Most of the animal sources such as meat, eggs and milk are considered to be “complete protein sources” meaning that these contain all the essential amino acids that your body needs.
Vegetables are also good amino acid food sources but most of them do not usually contain all essential aminos.

Amino Acid Deficiency and Supplementation
Many people who are sick, fatigued, or trying weight loss programs, vegetarians or Vegans consume insufficient amounts of protein. Thus, supplementation of amino acids has been increasingly necessary. B6 and B12 are the most common of deficiencies when not consuming animal protein.

Non Meat Forms of Amino Acids: Think SEA LIFE!
*How can I combat muscle fatigue or just plain being tired all the time?
More GREEN foods create energy in the body! How do plants grow? They need sun, water, rest, minerals and vitamins, and time.

Antioxidant Rich foods: EAT FROM THE RAINBOW!
RED: Lycopene
YELLOW/ORANGE: Beta Carotene & Beta Crytoxanthin
BLUE/PURPLE: Anthocyanins
GREEN: Chlorophyll

GREEN FOOD BASICS:
*Green foods have a high content of chlorophyll due to porphyrin rings.
* Chlorophyll and heme units of red blood cells are virtually identical except the center molecule
* Chlorophyll-magnesium
* Heme-Iron
* Heme units are the building blocks for red blood cells
* Therefore, all green foods help the body to create new blood.

*How do we use food as medicine so we can fuel the body, heal and repair?
Basic Weight management Strategies and Lifestyle Strategies
1-Adequate ATP
2-Nutrient Density-Organic Foods. **A MUST!!!**
3-Balance-60-80% Alkalizing (pH Balance)
4-Moderation-Limited Refined Sugar
5-Calorie Control=Calorie Restriction
6-Variety= Seasonal Eating VS Emotional Eating
Refer to www.healthywithjodi.com for my Sweet 16 Eating Healthy Guidelines and how to achieve balance.

Definitions and menu DeCoding:
Vegan: A strict vegetarian who consumes no products from an animal, such as meat eggs or dairy products or stains from using animal products such as the leather.
Vegetarian: does not eat or believe in eating meat, fish, Fowl or any food drive from animals such as eggs or cheese. Uses fruits, vegetables, and grains for food sources.
Paleo: consume vegetables, fruits, nuts, lean meats, no grains, no processed foods.
Pescatarians: do not eat any land animals or birds such as beef pork chicken or turkey. Will eat fish and other seafood such as shrimp and clams. They do eat fruits, vegetables, beans, greens and nuts.
Lacto vegetarian: includes vegetables and dairy products such as milk, cheese, yogurt, butter, ghee, cream, Keefer but excludes eggs.

Food Catagories: Do you now what you are eating and how to combine them? (Just a few listed below)

Whole Grain, Gluten
Tamari, Coconut Aminos, Soy Sauce
Flax Seed, Chia Seed, hemp hearts, Tahini
Hummus, lentils, Tofu, beans
Nut Meat, Nut Milk, Quinoa
Micro greens, Sprouts

Spices: parts of the plant other than the leafy bit such as the root, stem, Bulb, bark or seeds ex: cinnamon, cloves, ginger and pepper.
Herbs: come from the leafy and green part of the plant. Ex: Basil, oregano, rosemary, Parsley, mint.
Spices and herbs add MAJOR nutrients to your meals, you can achieve therapeutic ranges when you use ORGANIC spices/herbs daily. Www.superfoodly.com

*What do I pair together to equal complete protein meal?
A nut or seed plus a legume equals a complete Protein.

BASIC PROTEIN NUTRITION INFO:**Even though you are worried about getting enough protein, you need to watch the Carbohydrate content of your meal. **
1/2 cup beans: average 7g protein Black, 7g protein garbanzo (20g carbs) 120 cal
1 small sweet potato: Not a nightshade 2g protein (22g carbs) 95 cal
1/2 cup yam: 2g protein (22g carb) ROOT Vegetable 95 cal
1/2 cup lentils (Legumes): average 9g protein (20g carb) 7g fiber
1/4cup Quinoa equals a cup cooked: 6g protein (29g carbs) 160 cal.
HAS ALL 9 ESSENTIAL AA
1 TBSP or 1/8cup nuts: walnuts: 2g protein (1g carb) 90cal
1 TBSP seeds: flax seeds: 3g protein (7g carb) 60 cal
1/2 cup brown rice: 5g protein (23g carbs) 150 cal
1/2 cup Black Rice: 10 LESS carbs than brown rice
4oz Tofu: 9g protein (3g carbs) 90cal
1/2 cup Soy beans: 14g (9g carbs) 150 cal
1 cup Avocado: balanced Meal!!! 3g protein (11g carbs) 7g fiber 22g fat 250 cal

Gluten-free food labels under new FDA rules

Gluten-free food labels under new FDA rules

* The terms, “gluten free,” “no gluten,” “free of gluten” and “without gluten” can be used on labels of foods that meet the FDA gluten-free standard.
* No universal symbol will appear on packages to indicate that a food meets the FDA gluten-free standard. If a food company wants to indicate that a product meets the standard, it has to use one of the gluten-free terms.
* Certification seals from third parties, for example a seal from the Gluten Free Certification Organization, can continue to be used on labels. The FDA says it does not endorse or recommend any particular certification seal. Any food that uses a third party certification seal must meet the FDA labeling requirements at a minimum. Typically the standards for certification seals are stricter than the FDA requirements.
* The label format is left up to food makers; the FDA does not have a mandated design or any requirements for where the gluten-free label has to be placed.
* Food makers can continue to use the terms, “made with no gluten containing ingredients” and “not made with gluten containing ingredients.” If the terms are used in conjunction with a gluten-free label, the product must meet the FDA standard. If the terms are used without a gluten-free label, the FDA says, “consumers should not assume the food meets all FDA requirements.”
* Food makers can continue to use advisory statements such as, “Made in a factory that also processes wheat products” on a food that also has a gluten-free label. The FDA says it will need to “look at foods on a case by case basis to determine whether a specific advisory statement with a gluten-free claim would be misleading.” Any product with the advisory statement and gluten-free label would have to meet the FDA requirements.
* Naturally gluten-free foods can be labeled gluten free. This is a change from the proposed rules which would have prohibited the gluten-free label on inherently gluten-free foods including gluten-free grains and products like bottled water unless the label also said all foods of the same type were also gluten free. The final rule addresses concerns that some gluten-free grains, legumes and seeds have a high risk of cross-contamination. A gluten-free label on these kinds of products “provide the expectation that any gluten is less than 20 ppm,” the FDA says.
* Gluten-free labeling continues to be voluntary so even products that are gluten free may not be labeled as such. This is likely to come up most often with naturally gluten-free products with a low risk of cross-contamination, fruits and vegetables for example. The lack of a gluten-free label does not mean the food contains gluten.

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.

How Much Sugar – Can You Have? Did You Have? Should You Have? How to Calculate it.

sugar

How Much Sugar is Too Much?

Calculating Refined Sugar Intake In Teaspoons sugar

  • A healthy adult human being has approximately 5 liters of blood circulating at any given moment.
  •  In that 5 Liters of Blood a grand total of 1 teaspoon of sugar is available during a fasting state. That’s all the body needs to function.
  •  In 12-ounces of soda or energy drinks typically contain approximately 10 teaspoons of sugar.
  •  That little beverage effectively raises the blood sugar 10 times above what the body needs to function and typically within a matter of minutes.

To Decode the refined sugar in your diet simply do the following wherever refined sugars are listed in the ingredients.

1 Teaspoon of Sugar = Approximately 4 Grams of Sugar

In other words take the total grams of refined sugar and divide by 4 to learn how many teaspoons of sugar you are consuming per serving.

More About Refined Sugar

The Recommended Total Consumption of Refined Sugar & High Fructose Corn Syrup is less than 1 pound per month for Optimal Immune Health. Use the conversions below to assess how much sugar you are consuming each day.

  • 1 teaspoon of Sugar = 4.2 grams = approximately 4 grams
  • 453 grams of Sugar = 1 pound of Sugar
  • 115 teaspoons of Sugar = 1 pound of Sugar
  • 11 Sodas (132 Ounces) = 2, 2-Liter Bottles of Soda =
  • 1 pound of Sugar 1 Soda (12 Ounces) = 39 grams of Sugar = Approximately 10 teaspoons of Sugar
  • 1 Soda (20 Ounces) = 69 grams of Sugar = Approx. 16.5 teaspoons of Sugar
  • 1 Soda (2 Liters) = 67 ounces of Soda = 221 grams of Sugar = ½ pound of Sugar

Drinking 1 Soda (12 Ounces) per day = 30 Sodas per month = 2.65 pounds of Sugar per month from Soda alone = 360 teaspoons of sugar your body will have to use, store or eliminate in order to remain in balance at 1 teaspoon circulating in the blood stream.

I would also say that I would not count fruits, vegetables, and whole grains to this total…just refined sugars like white sugar, brown sugar, high fructose corn syrup, dextrose, dextrin, maltodextrin, agave syrup, maple syrup, and evaporated cane juice.

The US governments projects that average annual refined sugar consumption alone…not counting any other sweetener will be 74 or more pounds per year for the next 20 years. And we wonder why diabetes is the fastest growing pathology in the United States today.

 

See Related Articles

Black Bean Burrito – Indian Style Recipe

black bean burrito

Indian Style Black Bean Wrap

Vegan, Vegetarian, GF

Happily serves 4

ALL ORGANIC INGREDIENTS
1 yellow onion
4 cloves garlic
1 tsp fresh grated ginger
1 Cup sweet potatoes or quinoa (or half cup of each)
1 Cup green bell pepper
1 Cup Red bell pepper
1 tsp garam masala
1 TBSp +1/2 cup vegetable or bone broth
2 cups black beans drained and rinsed
Sea Salt and black pepper to taste
Romaine lettuce

Chop onions and garlic. Let sit for 5-10 minutes
Prepare other vegetables.
Salute onion, garlic, ginger, and peppers in broth over medium heat for about 5 minutes, stirring frequently.
Add garam masala and sweet potatoes and mix well.
Add 1/2 cup broth and cook covered on low heat for about 10 minutes, or until potatoes are tender.
Add beans, Season with salt and pepper to taste.

Lettuce wrap all veggies and Enjoy!

Black Bean Burrito

Gluten Free Guide – New Rules under the FDA

Gluten-free food labels under new FDA rules

  • The terms, “gluten free,” “no gluten,” “free of gluten” and “without gluten” can be used on labels of foods that gluten freemeet the FDA gluten-free standard.
  • No universal symbol will appear on packages to indicate that a food meets the FDA gluten-free standard. If a food company wants to indicate that a product meets the standard, it has to use one of the gluten-free terms.
  • Certification seals from third parties, for example a seal from the Gluten Free Certification Organization, can continue to be used on labels. The FDA says it does not endorse or recommend any particular certification seal. Any food that uses a third party certification seal must meet the FDA labeling requirements at a minimum. Typically the standards for certification seals are stricter than the FDA requirements.
  • The label format is left up to food makers; the FDA does not have a mandated design or any requirements for where the gluten-free label has to be placed.
  • Food makers can continue to use the terms, “made with no gluten containing ingredients” and “not made with gluten containing ingredients.” If the terms are used in conjunction with a gluten-free label, the product must meet the FDA standard. If the terms are used without a gluten-free label, the FDA says, “consumers should not assume the food meets all FDA requirements.”
  • Food makers can continue to use advisory statements such as, “Made in a factory that also processes wheat products” on a food that also has a gluten-free label. The FDA says it will need to “look at foods on a case by case basis to determine whether a specific advisory statement with a gluten-free claim would be misleading.” Any product with the advisory statement and gluten-free label would have to meet the FDA requirements.
  • Naturally gluten-free foods can be labeled gluten free. This is a change from the proposed rules which would have prohibited the gluten-free label on inherently gluten-free foods including gluten-free grains and products like bottled water unless the label also said all foods of the same type were also gluten free. The final rule addresses concerns that some gluten-free grains, legumes and seeds have a high risk of cross-contamination. A gluten-free label on these kinds of products “provide the expectation that any gluten is less than 20 ppm,” the FDA says.
  • Gluten-free labeling continues to be voluntary so even products that are gluten free may not be labeled as such. This is likely to come up most often with naturally gluten-free products with a low risk of cross-contamination, fruits and vegetables for example. The lack of a gluten-free label does not mean the food contains gluten.

Organic Label Guide – What to look for in Organic Labels.

organic

Certified Organic Label Guide

Source:   Organic.org

Making sense of organic labeling can be difficult, and many consumers do not understand the significance of the USDA Organic label. Since October 21, 2002, the following guidelines were established by the United States Department of Agriculture’s (USDA) National Organic Program (NOP) to assure consumers know the exact organic content of the food they buy.

Single-Ingredient Foods

On foods like fruits and vegetables, look for a small sticker version of the USDA Organic label or check the signage in your produce section for this seal.

The word “organic” and the seal may also appear on packages of meat, cartons of milk or eggs, cheese, and other single-ingredient foods.

Multi-Ingredient Foods

Foods such as beverages, snacks, and other processed foods use the following classification system to indicate their use of organic ingredients.

100% Organic—Foods bearing this label are made with 100% organic ingredients* and may display the USDA Organic seal.

Organic—These products contain at least 95–99% organic ingredients (by weight). The remaining ingredients are not available organically but have been approved by the NOP. These products may display the USDA Organic seal.

Made With Organic Ingredients—Food packaging that reads “Made With Organic Ingredients” must contain 70–94% organic ingredients. These products will not bear the USDA Organic seal; instead, they may list up to three ingredients on the front of the packaging.

Other—Products with less than 70% organic ingredients may only list organic ingredients on the information panel of the packaging. These products will not bear the USDA Organic seal.

Keep in mind that even if a producer is certified organic, the use of the USDA Organic label is voluntary. At the same time, not everyone goes through the rigorous process of becoming certified, especially smaller farming operations. When shopping at a farmers’ market, for example, don’t hesitate to ask the vendors how your food was grown.

*Salt and water are not included.