Recent Posts

Topics

Archives

17
AUG

Black Seed Oil Benefits

Filed Under: Ask The ND,Health Foods,Herbs,Recipes,Supplements at 1:00 pm | By: Dr. Jeremy Wolf, ND & Lead Wellness Advisor
Nigella sativa (Black cumin) on wooden spoon.

You may already be familiar with castor oil, hemp seed oil, coconut oil, red palm oil and many other oils currently on the market. However, one of the most widely-used oils with great medicinal properties is Nigella Sativa, more commonly known as black cumin. The shrub of this plant produces a fruit with tiny black seeds that can be pressed to extract the oil. Black cumin has become one of the top-ranked, evidence-based herbal medicines to date, and there have been over 600 scientific, peer-reviewed articles published about black seed oil benefits.

What Is Black Seed Oil?

The black cumin plant is native to southern Europe, northern Africa and southwest Asia, and its use can be traced back to King Tut. There is some evidence that the oil and seeds of the plant have been used internally for centuries, in addition to evidence that it was used topically by Egyptians to enhance their skin (the herb was even found in Cleopatra’s tomb!).

The seeds of the plant have also been used as a spice and condiment in both Indian and Middle Eastern cuisines. Black cumin seeds can be dry-roasted to flavor curries and can also be used to flavor bread products or mixed into many other recipes.

Black seed oil’s most active ingredients include the antioxidants thymoquinone, nigellone and beta-sitosterol. The oil also contains iron, selenium, arginine, carotene, calcium, potassium and several other amino acids. In addition, black seed oil contains fatty acids, including omega-9 and omega-6 acids.

Black Seed Oil Benefits

Black seed oil’s medicinal properties stem from the presence of thymoquinone—one of the major active chemical components of the essential oil. Thymoquinone is believed to have a wide range of medical applications and benefits.

Black seed oil can be applied topically to promote skin, nail and hair health, acting as a moisturizer and helping to protect the skin from free radical damage. The antioxidants and omega fatty acids in black seed oil also promote healthy aging of the skin and cell regeneration. Black seed oil can also be applied on the chest to inhale as a vapor or mixed into hot water and inhaled.

As an internal treatment, studies suggest that black seed oil may help promote healthy blood pressure (1) and blood sugar (that is already within normal range) and promote cardiovascular health (2).

Additional black seed oil benefits include:

  • Anti-inflammatory properties
  • Supports liver health and helps protect the liver
  • May have anti-cancer properties
  • May help treat a variety of common health conditions including diabetes, bronchitis and asthma
  • May be helpful in treating against Methicillin-Resistant Staphylococcus Aureus (MRSA)
  • May help increase milk production in nursing mothers
  • May act as an appetite stimulant
  • May help to boost the immune system

It’s important to speak with your doctor before taking any new supplements like black seed oil, particularly if you have a medical condition.

Black Seed Oil Side Effects and Precautions

If you have allergies to black cumin or black caraway seeds, black seed oil may cause a rash if applied topically and cause upset stomach, vomiting or constipation if ingested. Black seed oil may thin the blood, so those on blood thinning medications or who have a bleeding disorder should speak with a doctor before taking it. In addition, women who are on birth control, pregnant or nursing should also speak with a doctor before incorporating black seed oil into their routines, as should people with a history of seizures or epilepsy. Additional side effects of black seed oil include hypoglycemia (low blood sugar) and low blood pressure.

How to Choose a Black Seed Oil

Black seed oil can come in a liquid, capsule or softgel and the raw seeds can also be purchased. Supplements made from black seeds are usually made up of the basic seed extract in either a crushed powder or oil form.

The best way to consume black seed is via the liquid oil because it contains the most thymoquinone and fatty acids. Check the label of the oil for the amount of thymoquinone per serving. Here are some additional purchasing tips:

  • Extraction: The method by which the oil is expressed or extracted from the seeds matters! Slow, cold-pressed means that no heat is used during the extraction process. High temperatures may cause rancidity or cause some of the more volatile oils to evaporate. Avoid any oils that use chemical extraction.
  • Purity: The product should be 100 percent pure Nigella Sativa oil and not filled with additives.
  • Storage: Look for oil that is stored in a dark, glass bottle that will protect it from both air and light.
  • Quality: Look for unrefined vs. refined oil and make sure it’s organic.

In general, adults can take one teaspoon of black seed oil twice daily. If using it for the first time, consider taking a half-teaspoon serving with a small amount of food and gradually increase the dose over a few days or as directed by your medical care professional. You should also check the dosing instructions on the label of whatever black seed oil you purchase. In pill form, the suggested dose is generally two pills twice daily for adults, but it may vary based on brand and your doctor’s recommendations.

Black Seed Oil Storage and Cooking Tips

Black cumin seeds can be eaten raw, boiled, heated, ground as a seasoning or sprinkled on bread and pastries. As an oil, it can be mixed with yogurt, put in salads and added to soups or curries. It can also be used as both a spice or preservative. Be sure to store your black seed oil in a cool, dry place away from direct sunlight, and don’t confuse it with other spices like black cohosh, cumin, curcumin or nutmeg.

Black Cumin Seed Salad Dressing

Ready to try cooking with black seed oil? Here’s an easy salad dressing recipe.

INGREDIENTS:

  • ½ cup black seed oil
  • ½ cup apple cider vinegar
  • 2 tbsp raw honey
  • 2 fresh chopped garlic cloves
  • ½ tsp. Ginger root
  • Salt and pepper to taste

INSTRUCTIONS:

Combine all the ingredients in a mason jar with a lid and mix/shake until blended together.




21
MAY

5-Step Guide to Healing Dry Skin on Your Face

Filed Under: Ask The ND,Beauty,Personal Care at 4:47 pm | By: Deidre Grieves

Dry, flaky skin on your face and around your mouth can cause irritation and discomfort. If you’re suffering from this condition, medically referred to as xerosis, you’re not alone. According to research from the International Society of Dermatology, over 40 percent of Americans claim to have dry or sensitive skin (1).

“Dry skin is characterized by an impaired skin barrier, which allows increased water evaporation from the skin’s surface,” says Dr. Mara Weinstein, assistant professor of dermatology and dermatologic surgery at the University of Rochester Medical Center. “A regimen tailored to nourish dry skin should involve protecting and replenishing the skin’s lipids.”

Dry skin is caused by a variety of factors including aging, changes in the weather, and certain skin conditions such as eczema and psoriasis, which are characterized by flaky, red patches. If you want to boost moisture levels and effectively heal dry skin on your face, follow these simple steps.

Dry Skin Roadmap: Essential Steps to Take

1. Use an oil- or cream-based cleanser. “I advise people with dry skin to start with an oil-based cleanser,” says Dr. Kachiu C. Lee, assistant professor of dermatology at Brown University. “It is less likely to strip your skin of natural oils compared to a water-based cleanser.”

When choosing a cleansing product for dry, flaky skin, avoid foaming cleansers and gel-based options. “Foams and gels tend to be alcohol-based,” says Weinstein. “Foaming cleansers contain detergents, which strip our skin of its normal lipids.”

2. Wash with warm water. Turning the faucet to a hot-water setting is not conducive to treating dry skin. Instead, make sure the water is mild before cleansing your face. “Hot water removes your natural skin oils more quickly,” Weinstein says. “Warm water is best.”

3. Use an antioxidant-based facial oil. Lee suggests applying a facial oil every morning as an important step before moisturizing. “I recommend facial oils that contain vitamins C and E since these antioxidants also help to protect against sun damage,” she says. “The key is to seal in these oils with a moisturizer on top.”

4. Choose your moisturizers carefully. The most important step in any dry-skincare routine is to moisturize in the morning prior to applying makeup and at night before going to bed. But not all moisturizers on the market will work for dry skin. Dr. Rebecca Tung, chair of the division of dermatology at Loyola University Chicago, recommends looking for moisturizers that contain natural oils such as argan oil, coconut oil and shea butter. Other natural ingredients such as hyaluronic acid and plant-derived glycerin can also help the skin retain moisture, she says.

Make sure your daytime moisturizer contains SPF, or apply sunscreen prior to applying makeup. This simple step will “slow the development of fine lines and wrinkles and prevent premature aging, brown spots, blotchiness, and uneven skin tone,” Weinstein says.

At night, your best bet is to find an emollient-rich moisturizer with ceramides, which are natural lipids found in the skin. “Ceramides help to repair our skin’s lipid barrier and also put some moisture back into the skin,” Lee says.  

5. Use Vaseline for tough-to-treat dry patches. “If your moisturizer isn’t working and you have persistent dry patches, Vaseline can help to heal the dryness,” Lee says. It’s especially helpful if you have flaky, peeling skin around the mouth or extremely chapped lips. If your mouth area is dry, Lee suggests using Vaseline as an overnight treatment. Just make sure to apply it sparingly, she says, since Vaseline can lead to clogged pores.

Precautions When Treating Dry Skin

If you have dry skin or suffer from eczema, there are certain skincare ingredients you should avoid. “I would not recommend highly fragranced [products] or those with high concentrations of exfoliants, such as hydroxy acids, because they may actually bring out dryness and inflammation,” says Tung.

And be extra cautious when choosing anti-aging moisturizers and serums, because ingredients such as retinol can further dry out your skin. “Tread lightly with anti-aging products,” she adds. “If you have dry or sensitive skin, some products your friends rave about may be too irritating for you and can actually inflame your skin rather than making it appear more youthful.”

Finally, with any skincare routine, it’s important to closely monitor how your skin is reacting to different products and ingredients. “If you’re breaking out with acne, rashes or redness, it’s time to switch up the routine,” Lee says. “You may be over-stressing your skin with too many products, clogging pores or causing irritation.” If problems persist, schedule an appointment with your dermatologist to find a solution that works for you.

 

Subscribe to LuckyVitamin’s YouTube Channel!

 




14
MAY

How a Ketogenic Diet Can Help You Lose Weight

Filed Under: Ask The ND,Diet & Weight Loss,General Wellness & Wellbeing at 4:27 pm | By: Deidre Grieves

One of the latest diet trends to explode in the health and wellness space is the ketogenic diet. But if you aren’t quite sure what it is or how it works, we’re here to help. Let’s take a closer look at this diet craze, so you can decide whether it’s right for you.

What Is a Ketogenic Diet?

The ketogenic diet is a high-fat, moderate protein, and low carbohydrate diet. It was developed by Dr. Russell Wilder in 1924. It was historically used as a treatment option for patients with epilepsy, but researchers now believe this type of diet can help other neurological conditions.

Benefits of a Ketogenic Diet

One of the main benefits of following a ketogenic diet is weight loss, according to Jeremy Wolf, a naturopathic doctor and lead health advisor at LuckyVitamin. “When properly adhered to, this type of diet causes the body to break down fatty acids into ketones,” he explains. “When ketone levels in the bloodstream are elevated, individuals enter into a state of ketosis, which often helps shed pounds quickly and consistently.”

The ketogenic diet may also protect against certain diseases, such as Type 2 diabetes and heart disease, by controlling the release of insulin into the body and lowering cholesterol levels.

And while more research still needs to be done, there are plenty of studies that demonstrate ketogenic diets may aid in the treatment of neurological conditions, such as Alzheimer’s disease, Parkinson’s disease, autism and severe migraines.

How Does the Ketogenic Diet Work?

Adhering to the ketogenic diet is not as simple as cutting carbs, Dr. Wolf stresses. “There are specific calculations and ratios of fat to protein to carbohydrates that need to be followed in order for the diet to work properly,” he says.

Before starting on a ketogenic diet, it’s important to speak with your health care professional to work on a plan that is right for you.

“The classic version of the ketogenic diet involves a ratio of fats that is three to four times greater than the intake of proteins and carbohydrates,” Dr. Wolf says. “This means that approximately 75 percent of calories would come from fats, 25 percent would come from protein, and only 5 percent would come from carbohydrates.”

A more moderate version of this diet includes a ratio of fats that is two times greater than the intake of proteins and carbohydrates.

Those following a ketogenic diet plan will drastically increase their consumption of fatty foods, Dr. Wolf says. “Popular ketogenic food options include eggs, fatty fishes like salmon, cheese, avocado, olives and olive oil, nuts and nut butters, seeds, ghee, and coconut oil.”

Things to Consider with a Ketogenic Diet

If you are thinking about making the switch to a ketogenic diet, there are some things you should take into consideration. “This type of diet completely cuts out sugars and sweets such as candy, cookies and desserts, so individuals should be ready to give up indulgences if they want to be successful,” Dr. Wolf says.

Additionally, many medical professionals will recommend gradually decreasing your carbohydrate intake and introducing the ketogenic approach over a three- to four-day period, Dr. Wolf says. “This slower transition will help stave off a big loss of energy.” (Keeping hydrated while on a ketogenic diet is very important, and some supplementation with vitamins and minerals may be necessary to help meet nutritional requirements.)

“And while a strict ketogenic diet could be exactly what you need to jump-start weight loss, it may not be the best option for your long-term health and wellness,” Dr. Wolf advises. “Make sure to consult a health care professional to identify a plan designed around your individual needs.”

 

Subscribe to LuckyVitamin’s YouTube Channel!




16
APR

3 Reasons You Should Eat More Peanut Butter

Filed Under: Ask The ND,Diet & Weight Loss,General Wellness & Wellbeing,Nutrition at 10:55 am | By: Deidre Grieves

Peanut butter sometimes gets a bad rap from consumers who think it will pack on fat and calories. But the truth is that natural peanut butter—made without hydrogenated oils and added sugars—is a beneficial addition to any diet.

What to Look for in Peanut Butter

“Keep in mind that not all peanut butter products are created equal, so make sure to look for natural peanut butter that is lower in sodium and sugar than its traditional counterpart,” recommends Jeremy Wolf, a naturopathic doctor and lead health advisor at LuckyVitamin. Most natural brands will have 1-2 grams of sugar and anywhere from 40-65 milligrams of sodium.

Let’s look at a few reasons why you should add more peanut butter to your diet.

It’s Super Nutritious

First things first, peanut butter really does pack a punch when it comes to beneficial vitamins and nutrients. “It’s high in magnesium, which builds bone density; potassium, which amps up muscle mass; and vitamin B6, which boosts immune health,” Dr. Wolf says. “And everyone knows that peanut butter is a great source of protein, averaging about 8 grams per serving.”

It’s Filling

While you might think the recommended serving size for peanut butter—2 tablespoons—is relatively small, don’t be fooled. “The combination of fiber and the previously mentioned protein helps you feel full longer,” Dr. Wolf says. “So if you’re feeling hungry, eating a spoonful of peanut butter might actually keep you satisfied until your next mealtime.”

It Fights Off Disease

Although peanut butter is high in fat and calorie content, research shows that the popular spread can actually help prevent heart disease and diabetes. “This is because peanut butter is full of monounsaturated and polyunsaturated fats—also known as good fats,” Dr. Wolf says. “Like olive oil, eating peanut butter in moderation may actually lead to a healthier lifestyle.”

How to Add More Peanut Butter to Your Diet

If you’re looking to add more peanut butter to your diet, here are a few tips:

Spread it on fruit and vegetables. There are tons of fruits and vegetables that go great with a spoonful of peanut butter, so try adding a bit to apple slices, your daily banana, or some celery sticks.

Mix it into a marinade. Although it might not seem like an obvious choice, a peanut-butter-heavy marinade can be the perfect complement to meats such as chicken or steak. This will lock that nutty flavor into more savory dishes and bump up the PB intake.

Make it a breakfast addition. Who says peanut butter is only for PB&J sandwiches at lunchtime? You can jumpstart your day by adding a bit of peanut butter to your oatmeal or your morning smoothie for a nutrient boost.

 

Subscribe to LuckyVitamin’s YouTube Channel!

 




24
FEB

Can You Kick Seasonal Allergies Naturally? Our ND Explains

Filed Under: Ask The ND,Health Concerns & Ailments,Homeopathy,Supplements at 12:48 pm | By: Madeline Reiss

What’s the telltale sign of spring for you? Is it the weather finally breaking and the trees starting to bloom? Or is it relentless itchy eyes and a runny nose that has you reaching for the antihistamines?

To put it simply, allergies are an immune system overreaction to allergens. This triggers the annoying puffy eyes, sneezing, and congestion that can leave you stuck inside on gorgeous spring days. While conventional drugs may relieve allergy symptoms, they don’t address the root cause and often come with side effects—like heavy drowsiness that can leave you nodding off at your desk.

So what’s the solution? We talked to our ND, Dr. Jeremy Wolf, about a few natural remedies to help keep you from sniffling through an entire season!

Treating allergies through diet

When it comes to diet, Dr. Wolf says, “natural substances such as quercetin, stinging nettles, bromelain, vitamin-C, and omega 3 fatty acids may help kick the allergy symptoms. You can find many of these ingredients in every day foods such as onions and berries for quercetin, salmon and fatty fish for omega 3’s, citrus fruits for vitamin c and pineapple for bromelain.” Incorporating anti-inflammatory foods can help keep your immune system strong so it can help fight off common allergies.

Try homeopathic formulas

“There are some homeopathic remedies that are more commonly used for allergies than others,” says Dr. Wolf. “One of these is Allium Cepa, a formula made from onions. If you think about the symptoms you experience when chopping an onion (burning and watery discharge from the eyes and nose) it makes sense that this may be used to combat allergies.” This follows the homeopathic principle of “like cures like.”

You can also try combination remedies “which include a variety of single remedies that are commonly used to treat allergies. The idea is if you take a variety of different remedies, your body is likely to react to one of them.”

An important note from Dr. Wolf: “there isn’t one homeopathic remedy for allergies that trumps others, as it depends on the individual and the symptoms a person is experiencing.” This is why you should always talk to your physician before starting a new supplement or treatment.

Can eating local honey prevent allergies?

A common practice touted in the wellness world is taking a tablespoon of local raw honey every day in the weeks prior to allergy season. When asked about this, Dr. Wolf replied “The thought process behind that treatment is if you eat local honey, you might be ingesting local pollen, and over time you may become less sensitive to pollen which could result in fewer allergy symptoms. This is similar to using allergy shots or sublingual drops to desensitize the body to the allergens.”

He continues to say “It’s hard to know exactly how much pollen you’re actually ingesting. I don’t recommend this to my patients as I don’t think there is any research that currently proves the honey trick to have actually worked.”

You don’t have to stay stuck indoors this spring! Talk with your doctor about your options, and consider taking a natural route to allergy prevention this season.




1
NOV

5 Ways to Beat the Winter Blues (According to Science)

Filed Under: Ask The ND,General Wellness & Wellbeing,Mindfulness at 4:58 pm | By: Dr. Jeremy Wolf, ND & Lead Wellness Advisor
Young Caucasian woman looking in the window in winter

Bears aren’t the only ones who “hibernate” in the wintertime! As the days get colder & we’re less exposed to sunlight, it’s common to experience the “winter blues.” You may feel a lack of energy, depressed mood, difficulty concentrating, changes in your appetite & an overall lack of motivation.

While these are all normal responses to less sunlight, some might experience these symptoms on a more extreme level through Seasonal Affective Disorder (SAD). SAD is a form of major depression, bipolar I or II disorder that displays a pattern that recurs with the seasons. Those more at risk for developing SAD are women, those living far from the equator or people who have a family history of depression.

If you’re feeling the blues this winter, try working these tips into your wellness regime to help feel better naturally!

1. Light therapy or Bright Light Therapy (BLT)

If you have a hard time filling your space with natural light, consider using a light therapy box. They emit full spectrum light similar to the sun & are best used for 20-60 minutes a day, first thing in the morning. While you may feel the benefits in a few days, it’s important to use consistently to prevent symptoms from returning. Although safe, side effects can occur from light therapy (generally less severe than prescription medications) so always use under the guidance of a healthcare professional.

2. Exercise & meditation

You’ve been told countless times about the importance of exercise, but the endorphins released during your workouts are especially effective at improving your mood. You can also incorporate meditation & yoga into your routine to better manage stress and depression.

3. Nourish your body with whole foods

While sweets might seem like the answer to all life’s struggles, know that the “happiness effect” you might perceive is only temporary. Ultimately, spiking your blood sugar levels will cause inflammation & leave you feeling worse, so nourish your body with whole foods like leafy greens & antioxidant-rich fruits.

4. Get enough Vitamin D

Many people suffering from winter blues have deficient levels of Vitamin D. Have your doctor check your vitamin D levels & add a supplement to your diet if you’re lacking. Even though it’s cold, taking a quick walk outside in the sunlight during the day can help you feel better.

5. Socialize & connect with others

You’re probably not the only one who feels down in the wintertime, so talk to family & friends about the way you’re feeling. The act of sharing your feelings alone might help you feel better! If your symptoms worsen & interfere with your daily life, be sure to reach out to a professional for help.

While the gloom and gray of winter might leave you longing for the summer sun, don’t let it stop you from being active and socializing with friends! Take advantage of what every season has to offer and approach it with a positive attitude.




23
SEP

How to Brew Your Own Kombucha

Filed Under: Ask The ND,Detoxification and Cleansing,General Wellness & Wellbeing,Recipes at 9:12 am | By: Dr. Jeremy Wolf, ND & Lead Wellness Advisor
Homemade Fermented Raw Kombucha Tea Ready to Drink

You’ve seen Kombucha lining health store aisles, maybe mispronounced it a few times and probably tried it at least once…but what exactly is it and why is it so popular? Kombucha (Kom-booch-uh) is a fermented tea that originated in Northeast China around 220 B.C. and was revered for its health-boosting and gut-healing properties. It’s made by mixing black tea (or green tea) and sugar, then fermenting the blend into a fizzy, probiotic-packed wellness drink. Fermentation, by definition, is the chemical breakdown of a substance by bacteria, yeasts or other microorganisms.

For Kombucha, fermentation happens through “SCOBY”—an acronym for a symbiotic colony of bacteria and yeast. The SCOBY is part of the brewing process and a new layer of SCOBY will grow on the surface of the original used to begin the brew. For your first batch, you need to purchase a SCOBY from a reputable source. Once added to the tea-sugar blend, SCOBY breaks down most of the sugar in the mixture. The batch is left to ferment for 1-2 weeks and is then transferred to bottles where it sits for another 1-2 weeks to encourage carbonation. During bottling, different flavors are infused to create a refreshing, bubbly, health beverage. Kombucha is popular because it combines the health benefits of tea with those of probiotics and healthy bacteria!

Health Benefits of Kombucha

  1. Packed with antioxidants, enzymes and organic acids such as acetic, caprylic and more
  2. Contains B-Vitamins such as B1, B2, B3, B5, B12
  3. May reduce heart disease risk
  4. Improves digestion and supports a healthy gut
  5. Promotes detoxification
  6. May have immune system boosting & antiviral properties
  7. Antioxidants in Kombucha may help protect the liver

 

Recipe For Brewing Kombucha

 

Ingredients:
*This recipe makes 1 gallon

  • Active SCOBY
  • 1 cup organic cane sugar
  • 96 oz. of water
  • 6 bags (12 g) black or green tea
  • Pot, mason jars, 1 gallon glass fermentation vessel/jar, wooden spoons, mesh tea ball (if using loose leaf tea)
  • Thermometer strips
  • pH test strips
  • Organic cotton cloth cover
  • Rubber bands
  • Herbs, spices, fruits or flavoring of your choice (optional)

Brewing Instructions

  1. Clean all surfaces, utensils, pots, jars & hands with soap & water—leaving no residue behind. Always use glass vessels and wooden or plastic utensils.
  2. Bring ¼ gallon of filtered water to a boil.
  3. While the water is heating, prepare your tea. If you are using loose leaf tea you will need a mesh tea ball. The tea for this step should be simple & unflavored. Earl Grey and other flavored teas are not recommended.
  4. Once the water has reached a boil, steep six tea bags (12 grams) of black or green tea in hot water for 20 minutes, mixing frequently. Make sure to do this step in a pot that can withstand high temperatures.
  5. Remove the tea bags and stir 1 cup of sugar into the pot. Mix this for a couple of minutes to help the sugar dissolve.
  6. Pour your mixture into your 1 gallon, glass fermentation jar.
  7. Fill the jar with 8 cups of cold, filtered water.
  8. Use your thermometer to ensure the temperature reads between 68-84 degrees F before adding your SCOBY or Kombucha culture.
  9. Once the temperature is right, add your culture to the mixture.
  10. Cover your fermentation jar with an organic cotton cover and seal it with a rubber band.
  11. Place your mixture in a warm place out of direct sunlight & with plenty of airflow (not in a closed cupboard). The best temperature for this process is between 72 and 80 degrees F. Make sure to check the temperature gauge frequently & adjust locations as needed.
  12. After a couple of days you will begin to notice a cream-colored layer growing on top of your brew. This is your new culture! Your batch should be ready in about 9-14 days depending on the temperature, water quality & your taste preference. Cool temperatures slow fermentation while warm temperatures speed it up. The typical fermentation period is about 7-10 days.
  13. If your batch is too sweet, put the cloth back on and let it brew a few more days. If it is too tart you can sweeten during the bottling process.
  14. After you have made your Kombucha, it’s time to bottle it!

Bottling & “Second Fermentation”

  1. Remove the SCOBY & place into a glass or porcelain container. Pour some of the Kombucha liquid on top, enough to cover your SCOBY. This will be the starter liquid for your next batch and keeps the SCOBY fresh.
  2. Add your brew to a 32 oz. glass bottle with a tight-fitting lid. Your brew may contain brown blobs, strands, or debris after removing the SCOBY & that it is perfectly fine! It’s just parts leftover from the mother SCOBY. If you don’t like the blobs, you can use a strainer if when pouring your Kombucha into the bottle.
  3. It’s best to leave an inch or less of air at the top of the bottle. This should allow for the appropriate amount of carbonation.
  4. You can use crushed leaves of fresh herbs, ground or whole spices, fruit purees, veggie juices & host of other options to flavor your brew. Add the individual flavors directly into your Kombucha bottle and cap. If your lid is metal, be sure to place plastic wrap in between the lid & your Kombucha.
  5. If you are looking for a carbonated beverage, let the sealed bottle continue to ferment at room temperature for 3-7 days. Then put the mixture into the fridge & enjoy. If you don’t like fizzy drinks or carbonation, you can just put the flavored bottle straight into the fridge after bottling. You can strain out the fruits, herbs etc. after if preferred.

Some Cautions…

  • Always use caution when brewing your own Kombucha & be careful about fermenting it too long.
  • Never touch the Kombucha or SCOBY with metal as it may kill it.
  • Look out for mold! Brown, clear and cream are acceptable colors for your SCOBY. Black, green, blue or white, fuzzy mold & dark, round spots should never be present. If you see any of those make sure to throw the culture and brew away.
  • If you ever have any reserves about your Kombucha, reach out to someone for help. You should also check the pH of your Kombucha using test strips to make sure it’s between 2.5-3.5—the ideal range for Kombucha.

Other Tips

  • If you are brewing for the first time & nervous about making your own Kombucha, there are an assortment of kits you can purchase which provide you with everything you need to brew your own. They also come with easy-to-follow instructions that make the process very enjoyable!
  • It’s recommended to start with a little Kombucha a day & gradually work your way up to drinking more. Stick with about 8 oz. per day or less, especially in the beginning.
  • If you are pregnant, breast feeding or have underlying health conditions, make sure to check with your health care provider before trying Kombucha.
  • Kombucha is brewed using black tea and sugar which, when fermented, turns into alcohol in very small amounts. However, only about 1% of Kombucha is believed to be alcohol.




4
AUG

How To Practice Mindfulness

Filed Under: Ask The ND,General Wellness & Wellbeing,Mental Wellbeing,Mindfulness at 11:30 am | By: Dr. Jeremy Wolf, ND & Lead Wellness Advisor
Hands of young beautiful woman practicing yoga at home

We have all caught ourselves worrying about our busy lives. Wake up, make breakfast, pack lunch, get the kids off to school, go to work, finish the big project at work, pick the kids up from school, take one kid to music lessons and another to practice, make dinner, do the laundry…the list goes on. Whatever fills your day, thinking about the exhaustive list of tasks and chores is likely to cause stress and anxiety, which can lead to health issues. What if we stopped worrying about everything that needs to get done and instead focused our attention on the present moment? The moment we’re actively experiencing. This is mindfulness: being present in your everyday life.

Practicing mindfulness means paying attention to your experiences, both physical and mental, and not judging them. This means instead of rejecting a feeling because it is “bad” or “good,” you learn to cope with it by not labeling it. For example, maybe you are working on a big project at work and you start to feel your heart racing as you realize the deadline is approaching. In mindfulness, you acknowledge the fact that your heart is racing, but don’t judge the feeling. Just acknowledge it’s there and accept it. While mindfulness is most often associated with meditation, the two don’t have to coexist. The best thing about incorporating mindfulness into your daily routine is that you can do it anywhere!

Benefits to consider of mindfulness: 

  • May help reduce anxiety and depression
  • Improves focus and cognition
  • Enhances emotional regulation and control
  • Helps promote stress reduction while allowing the brain to become more adaptive to stressful or negative situations.
  • Lower stress levels are associated with reduced risk of cardiovascular disease, improved immune function, lower blood sugar levels and reduced risk of early mortality.
  • Enhanced self-insight, morality, intuition and the ability to modulate fear.
  • May help improve sleep and reduce insomnia
  • People who practice mindfulness report more positive moods
  • May help reduce pain

What’s the difference between mindfulness and meditation?

  • There is a lot of overlap between mindfulness and meditation. Mindfulness is specifically the awareness of what is going on that present moment. It can be both a formal or informal practice. For instance, mindfulness is stopping to breathe when the phone rings versus rushing to immediately answer it. Just because you are mindful of your experiences does not mean you are meditating. Just as there are many forms of meditations, there are many ways to define the practice as well.
  • Meditation is the formal practice that encourages relaxation and attaining a state of consciousness different from your normal, waking state. One of the most common forms of meditation is mindfulness meditation. In mindfulness meditation, you set aside time to intentionally pay attention to whatever is happening in the moment, bringing awareness to your breath, body and mind without judging any thoughts that come and pass.

Ways to incorporate mindfulness into your life

We all live busy lives. Being mindful doesn’t necessarily mean that you have to stop what you are doing to meditate. Here some ways to bring attention to your daily routines:

  1. Eating: Focus your attention on your meal. Invoke all your senses. How does the food smell? What is the taste and texture? What does it look like? Take note of all the colors on the plate. Be present at the meal without watching TV or scrolling through your phone.
  2. Walking: Mindful walking means being aware of every step you take. Take note to how your feet strike the ground and your specific, heal-to-toe rhythm. Notice the muscles in the legs and how your hips move. Is there any discomfort? If so that’s OK, remember not to judge! Take note to your breath, every inhale and exhale. Bring attention to your surroundings.
  1. Mindfulness meditation (the body scan): There are plenty of ways to meditate. One of my favorites is the body scan. The core of almost any meditation is the breath, so start your focus there, noticing the rise and fall of your stomach and the change in temperature from inhale to exhale. As you relax, bring focus to your head. Note any sensations on the top of your head, maybe there is tension in your scalp or you feel a draft. After a few minutes, shift your focus to your face, then neck, shoulders, arms, chest etc. until you have reached your feet. Always remember your mind is allowed to wander. If you have a thought pop up, simply acknowledge it without judgment and recognize that your mind has wandered off, and then return to your awareness back to your breath or scan. Start with a couple of minutes each day and increase over time.
  2. Showering: The shower is a perfect time to relax and forget about past and future events to focus on the now. As you stand in the shower, take note the temperature of the water, how does the water feel as it hits your body? Be mindful of the smell of your shower gel, soap or shampoo, the feeling of your hand or wash cloth passing through your hair or over your skin. Listen to the sound the water makes as it hits the shower floor. Take note to any thoughts that come up while you’re in the shower—remembering the importance of not passing judgment on them. Lastly, notice the feeling of the towel as you dry yourself off.
  3. Teeth brushing: Become mindful of the taste and texture of your toothpaste, the sensation in your arms as they go from side to side. Take note of the pressure of your feet on the surface of the bathroom floor.

In the digital world we live in, there are many apps that can help you incorporate mindfulness into your day. Just like anything else we do, learning mindfulness takes practice. Take some time today to be mindful and see how it can improve your day!




12
JUL

How To Choose A Resveratrol Supplement

Filed Under: Anti-Aging,Ask The ND,Supplements at 3:10 pm | By: Dr. Jeremy Wolf, ND & Lead Wellness Advisor
Unrecognizable man pouring red wine in two glasses.

Some of the biggest buzz words in science, as well as the wellness world right now, are anti-aging, anti-inflammatory and antioxidant. Everyone is looking for ways to stay healthy and live longer. Enter Resveratrol. For years now, researchers have been studying resveratrol trying to find the exact mechanisms in which it may help promote a longer healthier life. Resveratrol belongs to a class of plant-derived chemicals known as polyphenols—which have been studied with growing interest due to their antioxidant and anti-aging properties. In plants, polyphenols are responsible for the vibrant colors and help to prevent against ultraviolet radiation, pathogens, oxidative damage and any harsh climate conditions.

Benefits of Resveratrol

  • Strong antioxidant
  • Promotes anti-aging effects on the body.
  • Protects the cardiovascular system in the following ways:
    • Improved health of blood vessels (endothelial lining)
    • Improved circulatory system function
    • Improved cholesterol/lipid profiles
    • May protect heart muscle
  • Improves nitric oxide availability
  • Promotes anti-inflammatory mechanisms
  • May protect the nerves against degenerative diseases such as Alzheimer’s.
  • May help offset effects of obesity and poor diet/lifestyle choices
  • May have cancer-preventing benefits
  • Can help improve blood flow to the brain
  • May improve exercise endurance.

Where can you find resveratrol in foods?

  • Peanuts, grapes, purple grape juice, red wine, Japanese knotweed and a variety of berries such as blueberries and cranberries are great sources of resveratrol.

How much resveratrol do you require?

  • The standard dosage ranges from 250mg-500mg, but many researchers recommend anywhere between 100mg to 500mg per day. The best route to take is speaking with your health care provider to find the proper dosage for your body before starting any resveratrol supplements.

What’s in your supplements?

  • When choosing a resveratrol supplement, it’s best to look for supplements that use whole grape skins. One of the best sources of resveratrol in nature and for supplementation are muscadine grapes, as they tend to have the highest concentration of resveratrol.
  • Resveratrol comes in two forms, the cis form and the trans form, both of which refer to its chemical structure.
    • The trans form is regarded as the more biologically active form. If possible look for supplements that list the percentage of trans resveratrol the label.
    • The cis form is still active, but more research has been conducted on the trans form. As a result, we have not seen all of the benefits in the cis form that can be seen with the trans form.
  • Many professionals believe that the purity level of trans-resveratrol should be around 98%.
  • Look for products that explicitly say “resveratrol” on the label and not “red-wine complex” or proprietary formula. 300mg of resveratrol is not the same as 300mg of red wine complex.
  • Try to avoid supplements with fillers and additives.
  • Always read the ingredients label before purchasing any supplements!

Other Helpful Information

  • Resveratrol may inhibit platelet aggregation, which means it may increase the risk of bleeding in individuals who are on anti-clotting medications.
  • Although red wine is a good source of resveratrol, it is important to not drink large quantities as alcohol may have toxic effects on the body.
  • It may be best to take your resveratrol supplements in the morning as they may be slightly more bioavailable vs. in the afternoon or evening.
  • If you are pregnant or breastfeeding you should not take resveratrol as it has not been well studied as safe.
  • Some supplements such as quercetin can work in conjunction with resveratrol and may boost its effectiveness.




14
JUN

Health & Wellness Trends To Watch In Summer 2017

Filed Under: Ask The ND at 9:08 am | By: Dr. Jeremy Wolf, ND & Lead Wellness Advisor
Woman practices yoga in the jungle

With new superfoods and alternative health products popping up in the media every day, it’s hard to know what the cleanest, most effective product innovations really are. Dr. Jeremy Wolf N.D., Lead Wellness Advisor at LuckyVitamin.com, breaks down the trends and how to be a savvy wellness shopper this summer!

Gummies, Gummies & More Gummies

When you think of gummy vitamins you might typically think of kids vitamins. This is not the case anymore! These days you can find almost any type of vitamin in a gummy form. Just do a quick search on LuckyVitamin and you get over 200 results of different gummy vitamins. In fact, they are estimated to make up around 10% of the 39 billion dollar dietary supplement industry. This is partially because these vitamins offer a convenience and taste factor that regular supplements don’t. When shopping for a gummy vitamin, it’s best to be mindful of the ingredients list. Look for organic, all natural vitamins that limit sugar and don’t include harmful food coloring such as Red 40 or Yellow 6. Whether you are looking for a children’s, women’s or men’s multivitamin, digestive enzymes, CoQ10, Omega 3’s or even fiber—you can find all of these in gummy form. Many of the big supplement brands that you are used to seeing, such as Nordic Naturals, Rainbow Light, Jarrow Formulas, Carlson and many more, all make gummy vitamins!

Beans

We all know that common children’s song that goes, “beans, beans they’re good for your heart. The more you eat the more you…” This could be why beans aren’t just served in a can anymore and are starting to be incorporated into many different foods and snacks! Beanitos, one of our top selling brands, uses beans to make their restaurant style tortilla chips with hints of lime and even introduced white bean mac and cheese puffs. Banza, a new brand to the LuckyVitamin family, uses chickpeas to make different types of pasta that are 100% natural, non-GMO, gluten free, egg free and low glycemic. Lastly, BRAMI uses the ancient lupini bean, which has the highest protein-per-calorie of any plant and is also packed full of fiber, to make their flavored and delicious snacks. These come in flavors like garlic and herb, chili lime and hot pepper, and are also gluten free, non-GMO, low-glycemic and vegan-friendly. Make sure to check out all the other tasty bean snacks here!

Black Seed Oil

Nigella Sativaor more commonly known as black cumin—is a widely used medicinal plant throughout the world and has become one of the most popular oils on the market. This plant, native to southern Europe, northern Africa and southwest Asia, is one of the top-ranked, evidence-based herbal medicines, which could be in part due to the presence of thymoquinone in the essential oil. Thymoquinone is a major active chemical component that is believed to have a wide range of medical applications. It is thought to prevent liver damage, be a potent anti-inflammatory and antioxidant, as well as have some anti-cancer properties. On top of thymoquinone, the black cumin plant seeds contain protein, carbohydrates, fiber, minerals like copper, phosphorus, zinc and iron, as well as both fixed oils (fatty acids) and volatile oils. In the Middle East, India and northern Africa, the seeds of this plant are commonly used for asthma, diabetes, eczema, cough, bronchitis, headaches and many other inflammatory conditions. We carry a large selection of black seed oil from a variety of top selling brands such as Amazing Herbs, FoodScience of Vermont, Foods Alive and Biotics.

The Ketogenic Diet

Similar to the Atkins diet—though much more strict—the Ketogenic diet is a high-fat, moderate protein and low-carbohydrate diet. The diet was first designed in 1924 by Dr. Russell Wilder and it’s commonly used as a treatment for children or individuals with epilepsy. However, now many researchers are starting to look at the use of the ketogenic diet as a treatment for other disorders. This includes neurological conditions like Alzheimer’s, Parkinson’s, migraines, and autism. Like the Atkins diet, it too is also in the spotlight for its weight-loss potential. New research has shown that on top of weight loss, following a ketogenic diet may also help decrease total cholesterol, increase HDL (the “good”) cholesterol, lower LDL (the “bad”), decrease triglycerides and lower blood sugar levels. Even professional athletes and endurance athletes are catching on to this popular diet. The diet works by forcing the body into a state of ketosis. Ketosis is the result of ketones building up in the bloodstream when people eat a low- or no-carbohydrate diet. Because the body can’t use glucose for energy, fat becomes the primary fuel source. The diet isn’t as simple as just cutting back on carbs. There are specific calculations that go into figuring out the right percentage of fat to protein to carbohydrate ratio. LuckyVitamin’s new ketogenic specialty page is designed to help support your ketogenic diet needs. It’s important to note that you should be under the care of a trained health care provider during this diet, especially during the beginning stages!

Micellar Water

Why wash your face with boring, traditional soap and water when you can wash it with micellar water! Besides being one of the most recent trends in the skin-care industry, micellar water is made up of tiny molecules called micelles suspended in soft water. The micelles act like a magnet for fatty molecules (oils), dirt and makeup so it helps to cleanse your face without drying out your skin. These products tend to be great for people with dry and sensitive skin types since they are gentle and hydrating. Derma-E Vitamin C Micellar Cleansing Water helps to dissolve long-lasting makeup and dirt while improving the skin’s appearance. This formula also adds probiotics as well as rooibos for a little extra benefit. MyChelle Dermaceuticals also makes a Quick Clean Micellar Water cleanser that is cruelty, phthalate and sulfate free, gluten free and perfect for vegans!

Protein Sweets

We recently talked about the trend in plant protein, however, it seems the entire protein category is trending! With new sources of protein popping up every day and new innovations on how to get your protein, who knows where the protein industry will go next. For instance, one of the newest trends in the protein industry is protein sweets. While some of these sweets like protein packed pudding & cookies have been on the market for a while now, we are seeing a real surge in popularity and demand for these items. The Lenny and Larry’s Complete Cookie contains 16g of protein per serving and Cookie+Protein contains 22g of protein per serving. Many of the cookies are even vegan-friendly and non-GMO. Why stop there? You can now find all different types of protein rich ice creams to enjoy this summer as well!




8
JUN

How To Follow A Mediterranean Diet

Filed Under: Ask The ND,Diet & Weight Loss,Health Foods,Nutrition,Recipes at 2:28 pm | By: Dr. Jeremy Wolf, ND & Lead Wellness Advisor
Salmon seasoned with salt, cashews, walnuts, sliced avocado, and olive oil on a butcher block, garnished with parsley.

Over the last couple of decades, the Mediterranean diet has been studied by researchers all over the world. The general consensus from these studies revealed that the diet is nothing short of amazing. The Mediterranean diet consists of increasing your intake of fresh fruits and vegetables, healthy fats, whole grains and fish, while limiting red meat and sweets. So, why has this diet become so popular? Maybe because it’s flexible and offers users ease of compliance. Maybe it’s because Mediterranean food is delicious and the diet allows users to drink red wine in moderation. Or, maybe it’s because all of the research over the past couple of decades shows an incredible amount of health benefits. One meta-analysis article showed that greater adherence to a Mediterranean diet was associated with significant improvement in overall health status.

Benefits of a Mediterranean diet to consider:

  • Prevention of major chronic diseases
  • Improved quality of life
  • Reduced risk of heart disease, stroke and obesity
  • Reduced risk of developing Alzheimer’s disease, Parkinson’s disease and cancer
  • Low in processed foods and sugar
  • May help to lose or maintain a healthier weight
  • May improve mood and decrease depression
  • Naturally low-glycemic foods, which may help control blood sugar

Key components of the Mediterranean diet

Base every meal on these foods and eat them daily:

  • Legumes and Beans: chickpeas, lentils, and fava beans
  • Olives and Olive Oil: extra virgin olive oil is preferred
  • Whole grains and whole wheat pasta
  • Nuts: cashews, almonds and sesame seeds
  • Vegetables such as leafy greens, garlic, onion and other non-starchy veggies like eggplant cauliflower, artichokes and tomatoes
  • Fresh organic fruits such as grapes, apples, strawberries and avocados

Eat these at least two times per week:

  • Fish (wild caught preferred) and seafood

In moderate portions (daily to weekly):

  •  Eggs
  • Low-fat cheese & yogurt
  • Poultry

Eat these a few times per month in small amounts:

  •  Red meat
  •  Sweets

Organic Mediterranean bean salad recipe

Organic Ingredients:
◦ 15 ounce can of dark red kidney beans drained and rinsed
◦ 15 ounce can of fava beans drained and rinsed
◦ 15 ounce can of black beans drained and rinsed
◦ 1 cup of organic corn
◦ 1 large organic tomato, chopped
◦ 1 small organic red onion, chopped
◦ 1 avocado, sliced
◦ ½ organic cucumber, peeled, seeded and chopped.
◦ 1 cup of organic parsley, chopped.

Dressing:
◦ ¼ cup of extra virgin olive oil
◦ 1 lemon, freshly squeezed
◦ 2 garlic cloves, minced
◦ ¼ cup of apple cider vinegar
◦ ½ teaspoon of cumin
◦ salt and pepper to taste.

Directions:

  1.  In large mixing bowl, combine kidney beans, fava beans, black beans, corn, tomato, onion, cucumber and parsley. Mix well.
  2. In a separate bowl, combine the olive oil, lemon juice, garlic, apple cider vinegar, cumin, salt and pepper and whisk.
  3. Pour dressing over salad and gently toss together.

Other helpful information:

  • On top of diet, the Mediterranean lifestyle encourages individuals to be physically active and enjoy meals in a relaxing environment with others vs. on the go. Try to set aside time to sit down and enjoy your meals.
  •  Most of the foods found in the Mediterranean diet can be found on the perimeter of the grocery store.
  • Eat fruits and vegetables that vary in choice of colors as each color has specific properties and nutrients.
  • Replace butter and margarine with healthy, unrefined oils as often as possible.
  • The Mediterranean diet has broad definitions since there are many countries around the Mediterranean Sea.
  • In summary, the diet should focus on vegetables, fruits, seeds, nuts, legumes and whole grains. Enjoy fresh, wild caught fish and seafood, while limiting poultry, eggs and cheese. Rarely eat red meat and avoid sugar.




16
MAY

Protect Your Skin With Natural Sunscreen

Filed Under: Ask The ND,Personal Care at 12:34 pm | By: Madeline Reiss

In this episode Dr. Wolf talks about sunscreen and how to prevent UV damage.

Shop LuckyVitamin.com for a large selection of sunscreen products!
Subscribe to LuckyVitamin’s YouTube Channel!

 




17
APR

How To Choose A Folate Supplement

Filed Under: Ask The ND,General Wellness & Wellbeing,Supplements,Vitamins and Minerals at 10:16 am | By: Dr. Jeremy Wolf, ND
Yellow pills forming shape to B9 alphabet on wood background

Introduction

While shopping for supplements or simply browsing your local grocery store, you may come across the words “folate” or “folic acid.” What are folate and folic acid, and do you know the difference between the two? Folate is the general term that refers to both natural folates found in food and folic acid—the synthetic, man-made form—used in supplements and fortified foods. Also known as Vitamin B-9, folate is a water-soluble vitamin that belongs to the B-Vitamin complex. Our bodies do not make folate so we must get it from the foods we eat or the supplements we take. So what is the best way to get folate? Should we be taking folate or folic acid or both? Read on to find out all the answers to these questions and more!

 

Benefits of folate

  • Detoxification
  • Supports mental health
  • Metabolizes amino acids.
  • Helps form red and white blood cells and platelets
  • Aids neurotransmitter production
  • Reduces the risk of neural tube defects during pregnancy
  • Assists in methylation—a process responsible for a number of functions in the body.

 

Where to find folate in food

  • Beans: lentils, lima beans, kidney beans, black-eyed peas and chickpeas
  • Green Leafy Veggies: asparagus, broccoli, okra, brussel sprouts and spinach
  • Juices: orange and tomato juice.
  • Fortified Foods: spaghetti, cereals, white rice, and bread.

 

How much folate should you take?

  • The recommended dietary allowance (RDA) for folate from the food you eat and the supplements you take in micrograms/day are as follows:
Life Stage Age Males (mcg/day) Females (mcg/day)
Infants 0-6 months 65 65
Infants 7-12 months 80 80
Children 1-3 years 150 150
Children 4-8 years 200 200
Children 9-13 years 300 300
Adolescents 14-18 years 400 400
Adults 19 years and older 400 400
Pregnancy All ages 600
Breast-feeding All ages 500

 

What’s in your folate supplements?

Synthetic Forms

  • Folic Acid: A man-made form of folate not found naturally in foods. Though the body absorbs it well, it does not get used to its full potential. For maximum potency, folic acid needs to be absorbed and then transported through our blood via proteins to a receptor that allows it to enter our cells. Once inside the cell, folic acid needs to be converted to its active form to reap all the benefits mentioned above. Too much folic acid that isn’t utilized has the potential to block the natural form from getting into the cells.

Natural Forms

  • Folinic Acid: A natural form of folate that is readily converted by the body into its active form. Plays a role in DNA-based productions.
  • Methylfolate: This has a variety of names including L-5-Methylfolate, L-Methylfolate, Methylfolate, 5-MTHF and others. Like folinic acid, this a natural form of folate that can be readily used by the body. Methylfolate supports methylation—a process responsible for turning your genes on and off, building neurotransmitters (serotonin, dopamine, epinephrine), building immune cells, energy production, preventing hormone imbalances, managing your stress response and a host of other functions.  

Folate and pregnancy

Folate deficiencies during pregnancy have been associated with abnormalities in both the mother and baby, so adequate folate intake is necessary for healthy growth and development, especially of the neural tube where the brain and spinal cord form. Folate helps decrease the risk of neural tube defects in the fetus and may help prevent anemia and peripheral neuropathy in the expecting mom. Because the neural tube develops very early on in pregnancy, it’s important to make sure you start taking folate supplements before you even start trying to conceive. On top of neural tube defects, folate during pregnancy appears to also be beneficial in the prevention of congenital heart disease and oral clefts such as cleft lip and cleft palate. 

Important tips about folate

  • A deficiency in folate may increase your risk for cardiovascular disease.
  • The symptoms of folate deficiency are very subtle. You may see signs of Anemia, which can occur due to folate deficiency. Anemia may present as pale skin, shortness of breath, persistent fatigue, weakness and lethargy.
  • Folate works in conjunction with B12. So if you believe you are deficient in either, taking them together may bring better results.
  • Extensive cooking may destroy 50-95% of the folate in food.
  • New research has shown that some individuals may have antibodies that can either bind or block the folate receptor, which prevents folate from entering the cell.
  • Certain health conditions such as alcoholism or inflammatory bowel diseases can cause a folate deficiency.

*Disclaimer* There is a lot to understand about the different forms of folate and how they work in the body. Make sure to speak with your health care provider before starting a folate or any other supplements, as side effects and interactions may occur!




24
MAR

How To Follow A Ketogenic Diet

Filed Under: Ask The ND,Diet & Weight Loss at 3:09 pm | By: Dr. Jeremy Wolf, ND
Selection of healthy products. Balanced diet concept. Rustic background. Top view. Copy space.

Introduction:

One of the hottest diet trends right now is the Ketogenic diet. Similar to the Atkins diet, although much stricter, the Ketogenic diet is a high-fat, moderate protein and low-carbohydrate diet. The diet was first designed in 1924 by Dr. Russell Wilder as a treatment for those with epilepsy. However, many researchers are starting to look at the use of the ketogenic diet for disorders other than epilepsy. This includes other neurological conditions like Alzheimer’s, Parkinson’s, migraines and autism. Even professional athletes and endurance athletes are catching on to this popular diet. The diet works by forcing the body into a state of ketosis.  Ketosis is the result of ketones building up in the bloodstream when people eat a low or no carbohydrate diet. This is due to the body using fat as the primary fuel source, which then breaks down into ketones. The diet isn’t as simple as just cutting back on carbohydrates; there are specific calculations that go into figuring out the right percentage of fat to protein to carbohydrate ratio. Lastly, it’s important to remember that some fats are healthier than others. Read below to learn more about the ketogenic diet and click here to shop our ketogenic diet friendly page.

 

Benefits to consider:

  • May help with weight loss
  • May increase HDL “the good” cholesterol
  • May lower LDL “the bad” cholesterol
  • May lower total cholesterol
  • May decrease triglyceride levels
  • May lower blood sugar levels
  • May improve insulin resistance
  • May reduce seizure frequency

 

The Ketogenic Diet and Its Variants:

  • The Classic Ketogenic Diet – A calorie level is determined by a trained healthcare provider based on age and activity level of the individual. The classic diet consists of a ratio in grams of fat to non-fat (protein & carbohydrates) of 4:1 and 3:1. This means that there is 4 times as much fat as there is protein and carbohydrates combined. At each meal, a specific amount of each food variant is consumed. The total amount of carbohydrates allowed each day depends on the ratio that you are following.
  • Modified Ketogenic Diet – The modified ketogenic diet consists of ratios of 2:1 and 1:1, instead of 4:1 and 3:1.
  • MCT Oil Diet – Although not widely used in the United States, the MCT Oil supplement diet is more flexible and allows for a larger variety of food due to the higher carbohydrate and protein allowance. MCT stands for medium chain triglycerides and is a type of oil which produces ketones. Since the MCT oil produces ketones, less total fat is needed in the diet, which allows for more carbohydrates and proteins to be included.
  • Modified Atkins – This diet is a variant from the original low carbohydrate diet proposed by Robert Atkins. It is modified to allow for lower carbohydrate levels compared to Atkins’s recommendations and puts more emphasis on high-fat foods as required on the ketogenic diet. It is a less restrictive form of the diet and is primarily used for teenagers and adults.
  • Low Glycemic Index Treatment (LGIT) – The glycemic index (GI) measures the effect of carbohydrates on blood sugar levels. In general, carbohydrates that are digested slowly have a low GI, while carbohydrates that are digested rapidly have a high GI. This diet is a special high-fat diet similar to the ketogenic diet, however, it focuses on both the type and amount of carbohydrates in the diet as well as the glycemic index.

 

Healthier Fat Options While on a Ketogenic Diet:

  • Eggs
  • Fatty fishes like salmon
  • Cheese
  • Avocado
  • Olives and Olive Oil
  • Nuts and Nut Butters
  • Seeds
  • Ghee
  • Coconut Oil

 

Recipe Ideas (These are just ideas and may not within the recommended proportions for you)

  • Breakfast – Egg omelet mixed with heavy cream and shredded cheese of your liking. For extra healthy fats, you can add an avocado as well.
  • Lunch – Greek salad with chopped gyro meat, black olives, avocado, feta cheese, tomatoes, cucumbers and olive oil dressing.
  • Dinner – Teriyaki turkey lettuce wraps with ground turkey, chopped peanuts, gluten free soy sauce and shredded unsweetened coconut.

 

Tips to Consider Before Starting a Ketogenic Diet:

  • Heavy creams, butter and vegetable oils provide the necessary fat while on the diet.
  • The diet completely eliminates sweets such as candy, cookies and desserts.
  • All foods should be carefully prepared and weighed on a gram scale.
  • It’s best to start the diet gradually and increase to the full amount over a 3 to 4 day period or longer.
  • Certain vitamin and mineral supplements may be required to help meet nutritional needs.
  • Make sure you are staying hydrated and avoid unnecessary snacking.

 

*Disclaimer – While I can inform you on the elements of the Ketogenic Diet, this diet is not a perfect fit for all individuals. It’s best if you are evaluated by your health care provider before starting this diet and work under the supervision of a trained professional while on it.




18
FEB

How To Incorporate Yoga Into Your Daily Life

Filed Under: Ask The ND,Exercise and Fitness at 10:00 am | By: Dr. Jeremy Wolf, ND
Young woman practicing yoga in an urban loft

Yoga is a mind-body practice that combines physical postures, breathing exercises, meditation and a distinct philosophy. Because of its historical origins in ancient Indian philosophy, yoga was once considered ancient practice. However, all over the world, yoga is gaining popularity. In America specifically, the growth of yoga is astonishing. Since 2012, the percentage of Americans aware of yoga has increased from 75% to 90%. In addition, approximately 37 million Americans practice yoga today, which is a significant increase from the roughly 20 million Americans reported to be practicing yoga in 2012. It’s not just consumers who are catching on to the practice of yoga. Therapeutic yoga programs are now in place in many hospitals and health centers. Why has this practice gained such popularity? It might be because yoga compliments other forms of exercise or maybe it’s simply because yoga is good for you.

Benefits of Yoga

  • Improved flexibility
  • Stress relief
  • Improved relaxation
  • Enhanced performance in other forms of exercises
  • May reduce fatigue and inflammation
  • May reduce low-back pain
  • May lower heart rate and blood pressure
  • May help to relieve anxiety, depression and insomnia
  • May improve quality of life

Common Types of Yoga

  • Hatha
    • This is the term that is used to describe any type of yoga that teaches physical poses. Any Hatha class you attend will focus on postures. Most Western yoga classes are a form of Hatha yoga. These classes tend to be slower paced and more relaxing.
  • Ashtanga
    • This style of yoga incorporates six poses broken down into a series and performed in a sequential manner. Each pose is connected and every movement is linked to a breath. It is a more rigorous and physically demanding style of yoga.
  • Vinaysa
    • Vinaysa is a more active and movement-rich style of yoga that incorporates a sequence of poses. Unlike Asthanga yoga, the poses change from class to class depending on the teacher and what they have choreographed for that day. Similar in intensity to Ashtanga yoga, these classes are generally fast-paced, physically demanding and lively.
  • Bikram
    • This type of yoga incorporates poses performed in heated studios at temperatures around 105 degrees Fahrenheit. In order for it to be truly considered Bikram, these classes must include a series of 26 unchanging scripted poses that were created by the founder Bikram Choudhury.
  • Yin
    • Yin is a quiet more relaxing and meditative form of yoga. The slow-paced style of yoga incorporates poses that are held for longer periods of time.
  • Prenatal
    • As the name implies, this form of yoga is for expecting mothers. It incorporates breathing, gentle stretching, poses and relaxation. This form of yoga is great for helping moms-to-be stay in shape, develop or maintain strength and flexibility and may even help prepare them for labor.

Yoga Practice Essentials

  • Yoga Mat – A non-slip yoga mat is preferred.
    • Yoga mats come in different sizes, depending on the amount of cushion you are looking for. For example, a 1mm yoga mat will offer less cushion between you and the ground than 3mm yoga mat.
  • Fitness Apparel – Comfortable, loose-fitting clothing that is sweat-wicking and has stretch is ideal.
  • Yoga Blocks – These are intended to help support poses and aid alignment.
  • Yoga Straps – Like blocks, straps provide help with support, alignment and posture.
  • Mat Carrier – Some mats can be heavier than others, but all are awkward to carry by hand. Yoga mat bags and straps can make lugging your mat around much easier.

Tips to Consider if You’re Going to Start Practicing Yoga

  • You don’t have to incorporate yoga into your life every day at first. You can start slowly with one or two classes per week. You may even want to get started by just adding some poses into your cool-down routine after a run or workout.
  • If you have any medical conditions make sure you speak with your health care provider before starting any type of yoga practice.
  • Start by taking a beginners yoga class, although not as common as the classes above, many studios offer them.
  • Find a studio that is convenient and easy for you to get to.
  • Make sure to attend classes from experienced and certified instructors.
  • Educate yourself on the type of class you are taking before taking it.
  • Inform the teacher of any pre-existing medical conditions or injuries.
  • Go with friends or workout partners.
  • If practicing at home, find a clean and quiet area where you will not be distracted or bothered.
  • Everyone is different. Make sure to modify postures based off your individual needs and abilities.
  • Try out all different styles of yoga until you find the style that fits you.