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19
NOV

How To Keep A Health Journal

Filed Under: Diet & Weight Loss,Exercise and Fitness,General Wellness & Wellbeing,Health Concerns & Ailments,Mindfulness,Nutrition at 11:28 am | By: Dr. Jeremy Wolf, ND & Lead Wellness Advisor
Workout and fitness dieting copy space diary.

With the New Year “write” around the corner it’s time to start thinking about what you’re going to accomplish in 2017. Not surprisingly, many people choose to take this time of year to focus on improving their overall health. One of the easiest and most cost-effective ways to assess your health needs is to create a daily personal health and wellness journal. This journal can help you to understand your current health status and inspire improvements to better your overall health. Research has shown that individuals who write about traumatic, stressful and emotional events are more likely to have improvements in physical and emotional health than those who do not.

Combine these experiential writings with a log of other daily events such as what you’ve eaten during the day, how you feel, time slept, sleep quality, medications/vitamins/supplements taken that day, physical activity and overall mood, you have the makings of a personal wellness journal that can help you discover causes or correlations among behaviors, symptoms and health issues. These findings can help you assess your current health and help you form goals on where you would like to be in the coming New Year.

Short Term & Long Term Benefits to Consider of Journaling

  • Identify personal habits
  • Identify potential allergens/sensitivities
  • Personal growth and development
  • Problem solving
  • Stress reduction
  • Better diet
  • More frequent exercise
  • Improved working memory
  • Reduced number of visits to general practitioner or health center

10 Tips for Successful Journaling

  • Commit to a journaling schedule
  • Keep your notebook or journal where you won’t miss it
  • Try using email or calendar reminders so you don’t forget
  • Write in a private place, free from distractions
  • Stay organized
  • Keep it short
  • Keep it fun and interesting
  • Don’t worry about being perfect – write what comes naturally to you
  • Make time for some reflection
  • Reward yourself!

How to Keep a Health Journal

There are pre-made health journals that you can use to keep yourself organized, but don’t worry, a general spiral notebook will also work just fine. To start, be sure to note the date and day of the week. You can record your blood pressure and sugar level if necessary, along with weight and body temperature. It is best if these are recorded at the same time each day. Record the total amount of sleep you had for that day including naps. You can also record the number of times you woke up during the night and your overall sleep quality.

Since many individuals feel that their health is affected by changes in the weather, you can note the temperature for the day along with any present weather patterns (such as sunny, cloudy, humid, rainy, snowy, windy, etc.). Log any medications you took as well as any over-the-counter items and vitamins, herbs or supplements. Indicate the brand name, the type of medication or supplement and the dosage or strength. As you get comfortable with journaling, you can simply write “same as usual” to save time and only make notes when changes occur. You should also write down any physical activity that you performed that day, including walking, running, weight training or even vigorous housework, gardening, dancing, etc.

Take note to any pain or discomfort that you feel throughout the day. You can log the area where the pain occurs and number it on a scale of 1-10 in terms of its severity (1 being very mild, 10 being severe). Sometimes pain occurs at the same time of the day, so be sure to take note if this happens. In addition to pain and discomfort, you can also note any symptoms that you felt throughout the day. These may include fatigue, nausea, gas, bloating, watery eyes, diarrhea, heart palpitations, constant hunger, etc.  Focus on all the areas of the body (from your head all the way down to your feet) and don’t forget to include any mental or emotional symptoms such as anxiety, nervousness, sadness or anger. You may also want to rate the symptom severity and take note to what time of day they occurred. If you notice any rashes, bruises, bites or other skin conditions take note of these and log them as well.

Finally, log your diet for the day including breakfast, lunch, dinner and snacks. Feel free to note the amount of calories, fat, sodium, protein, sugar and other nutritional information consumed at each meal. Also log your water consumption throughout the day. Keeping track of what you eat may help you discover trends in your day to day health to figure out if you are allergic or sensitive to certain food ingredients. For instance, every morning after drinking milk at breakfast you may have noticed excessive gas and diarrhea, which could identify lactose sensitivity. Leave a final section for comments or to include anything else that comes to mind. Congratulations, you’ve finished day one of your health journal!




16
NOV

Baby’s First Cookie

Filed Under: Baby and Child Health,Nutrition,Recipes at 8:00 am | By: Jessica Justh, Senior Editor
cookie2After celebrating my son’s first year of life, I was torn about what to make for his infant class at school. One thing I knew for sure was that I didn’t want to whip up a batch of sugar-laden cookies or cupcakes for a classroom full of babies. Luckily, I was able to pull a few tricks out of my vegan baking bag which helped me swap out junk ingredients for healthier alternatives.

Did you know that applesauce and bananas make for great egg substitutes? It’s true, they do. And they also add a hint of sweetness, which is important if you’re reducing or cutting out sugar, entirely. After making a few other modifications I was able to create a cookie that passed my test…healthy, homemade and delicious. This recipe is a daycare must-have!

With childhood allergies on the rise, you can deliver a dairy-free, egg-free, gluten-free, peanut-free, sugar-free cookie that actually tastes good. Plus, any busy mom or dad can whip these up, end-to-end, in less than an hour.

Cranberry Oatmeal Cookies

INGREDIENTS

1 cup organic unsweetened applesauce

1 ½ cup of gluten free rolled oats

2 ripe bananas mashed

¼ cup of chopped walnuts (optional)

¼ cup of organic dried cranberries

1 tsp cinnamon

1 tsp of vanilla extract

 

DIRECTIONS

  1. Preheat oven to 350
  2. Combine applesauce, cinnamon and vanilla in a small mixing bowl
  3. In a separate medium sized bowl mash bananas until smooth and creamy consistency
  4. Add oats, walnuts and cranberries to the mashed bananas
  5. Mix together the applesauce mixture with the banana mixture and let sit for 10 minutes
  6. Roll into balls and place on a greased baking sheet
  7. Flatten tops with a spoon and bake 25-30 minutes

 




1
NOV

Fall’s Perfect Snack: Pumpkin Seeds

Filed Under: Health Foods,Nutrition,Recipes at 8:23 am | By: Jessica Justh, Senior Editor
Pumpkin seedspuimpkinseeds are as nutritious as they are delicious. Cholesterol-free, which makes them heart healthy, pumpkin seeds are an excellent source of protein, dietary fiber, phosphorus and magnesium – that’s a lot of good stuff. Their signature crunch also helps lend an enjoyable snap to salads, soups and side dishes.

Here’s some additional health benefits:

– These small but mighty seeds contain L-tryptophan which may combat depression and help resolve restless sleep issues.

– A study in the American Journal of Clinical Nutrition found a correlation between low dietary intake of zinc and osteoporosis of the hip and spine. Pumpkin seeds are zinc superstars which make them a great weapon against osteoporosis.

– A great source of Vitamin E, pumpkin seeds contain about 35.10 mg of tocopherol per 100 g.

The great thing about pumpkin seeds at this time of year is that there is definitely no shortage of them to be found. Instead of tossing out all of those post-carving innards, set them aside in a small bowl or mason jar and try this simple recipe on for size.

Preheat your oven to 300° and line a baking sheet with parchment paper. Spread the seeds out in an even layer on the baking sheet to guarantee a nice, even roasting. The ideal way to roast the seeds is at a low temperature – to help ensure that they crunch up nicely without burning – for about 20 minutes.

Once you have these bad boys all toasty, you can try some of these delish, sweet and savory flavor combos below.

Pumpkin Seeds 3 Ways

Using 1 cup of previously roasted pumpkin seeds

Salt & Pepper

1 tsp coconut oil

Salt to taste

¼ tsp pepper

Pizza

¼ tsp Garlic powder

¼ tsp Basil

¼ tsp Oregano

Lightly dust with some Parmesan

Cinnamon & Sugar

1 tbsp Coconut sugar

¼ tsp Cinnamon

½ tbsp. Olive oil

Dash salt




25
OCT

Nutrients Needed For Healthy Breakfast

Filed Under: General Wellness & Wellbeing,Health Foods,Nutrition at 7:00 am | By: Mauricio Matusiak, Senior Editor
We all know breakfast is the most important meal of the day but what we may not be 100% sure is what nutrients should be added to our first meal of the day. A boost of nutrients in the early hours is essential to refuel the body and provide energy for the day ahead. Let’s look at 5 nutrients needed for a healthy breakfast.

1. Protein

Protein is one of the most important nutrients for a healthy breakfast as it makes you feel full and helps burn more calories throughout the day. Eggs are a great choice as an average size egg contains 6 grams of protein and only 70 calories. Just be careful with high-fat protein choices such as bacon or sausage, linked with higher risks of cancer, heart disease and diabetes.

2. Whole grains

Morning hours are the best time for carbohydrate intake and whole-grain choices are the way to go. Whole-grain foods such as oatmeal, cereals, low-fat granola, breads, and English muffins are full of essential nutrients including vitamins, minerals, and fiber.

3. Fiber

Fiber is really important for digestion and adding fruits and whole grains to your breakfast can be a great idea. Insoluble fiber helps prevent constipation and can be found in these traditional breakfast foods such as bananas, apples, cereals, muesli, and oatmeal.

4. Low Sugar

Choosing low sugar ingredients are not only a good choice for the morning hours but also for lunch and dinner. The time between dinner and the next morning’s meal is the longest your body goes without food and eating a full and healthy breakfast can improve the way you metabolize glucose, or blood sugar, all day.

5. Water

Waking up thirsty is a sign that the body is naturally dehydrated after a long night of sleep. Breakfast is the best time to refill the tank and nothing better than water or juice to provide the cells much needed fluids as well as helping flushing out unwanted toxins out of the body.




24
OCT

Feeding the Littles: Sweet Potato Hemp Balls

Filed Under: Baby and Child Health,Nutrition,Recipes at 1:04 pm | By: Jessica Justh, Senior Editor
sweetpotatoballsThese delicious sweet potato balls are packed with nutrition and easy for tiny hands to hold to practice hand/eye coordination. The nutty flavored hemp seeds give baby Omega 3 & 6 plus protein. Flax meal has lignans which, contain both plant estrogen and antioxidant qualities. And finally the one tablespoon of wheat germ provides your babe with one gram of dietary fiber, five percent of recommended daily value of folic acid and four percent of recommended daily value of phosphorus, magnesium and zinc.

INGREDIENTS

1 sweet potato

1 Tbsp wheat germ

1 tbsp flax meal

1 tsp hemp seeds for topping

1 tsp cilantro

 

DIRECTIONS

  1. Preheat the oven to 400 degrees
  2. Wrap sweet potato in foil and bake for 45-60 minutes
  3. Once cooled, place in bowl and mash together with remaining ingredients
  4. Roll in balls and place in a greased baking sheet
  5. Bake for 15 minutes on 350 degrees

 

 




22
OCT

How To Have A Healthy Halloween

Filed Under: Baby and Child Health,General Wellness & Wellbeing,Health Foods,Nutrition at 2:15 pm | By: Dr. Jeremy Wolf, ND
healthyhalloweenimageforblog

The leaves are changing, the temperatures are dropping, and the kids are back in school, this can only mean one thing. Fall has officially begun. One of the biggest highlights to fall besides enjoying the incredible temperatures is the fun that Halloween brings. Children and adults get to dress up in costumes, enjoy parties either at homes or in school and eat delicious treats. It’s common for people to focus on unhealthy snacks this time of year (Americans purchase nearly 600 million pounds of candy each year for Halloween), but it’s important to note that healthy snacks can be just as enjoyable.

We know avoiding traditional, unhealthy candy is the best option for our health. Besides the high sugar content, there are also other unwanted ingredients you might not want yourself or your children to consume. While it’s understandable that we may indulge a little this Halloween, maybe we should all think about fueling those splurges with healthier alternatives instead.

The SpOoKy Ingredients Inside Candy

  1. High Fructose Corn Syrup
    1. High Fructose Corn Syrup is a sweetener made from corn and an alternative to sucrose (table sugar). Much of the corn grown in the U.S. is genetically modified, making high fructose corn syrup highly likely to be a GMO product.
  2. Saturated and Trans Fats
    1. Saturated fats come mainly from animal sources and can raise total blood cholesterol levels and LDL levels which can increase the risk for heart disease. While some trans fats occur naturally, most are artificial and made through the process of hydrogenation. Partially hydrogenated trans fat can increase unhealthy LDL levels and may lower healthy HDL levels which may increase your risk of cardiovascular disease.
  3. Hydrogenated Oils
    1. Hydrogenation is the process of adding hydrogen to liquid oils to turn them into a solid form. Partially hydrogenated oils are full of trans fat which may negatively impact your heart health.
  4. Artificial Flavoring
    1. While natural flavors must be derived from plant or animal material, artificial flavors are synthesized in a lab.
  5. Synthetic Coloring
    1. Natural dyes have been used for centuries to color food; however, synthetic dyes can be mass-produced at a fraction of the cost. The U.S. Food and Drug Administration have granted approval to just seven synthetic food colorings for use in food. These include; Blue #1, Blue #2, Green #3, Red #3, Red #40, Yellow #5, Yellow #6. Today, most synthetic food dyes are derived from petroleum, or crude oil.
  6. Chemical Emulsifiers & Preservatives
    1. These pertain to ingredients such as Polyglycerol polyricinoleate or PGPR and Tertiary Butylhydroquinone or TBHQ. These preservatives and emulsifiers may have detrimental health effects.
  7. Artificial Sweeteners
    1. Artificial sweeteners include acesulfame potassium (Ace-K), sucralose (splenda) and aspartame.

table
Make sure you leave some time this Halloween to be active. If possible walk from house to house when trick-or-treating instead of driving. Remember to be safe, wear reflective materials and walk on the sidewalk not in the streets.

Lifestyle Tips for a Healthier Halloween

  • Just because you fill up an entire king size pillowcase with treats doesn’t mean you have to eat it all in one night or even one week. Moderate the intake of candy and other treats by setting limits and discussing with children beforehand how much they are allowed to eat.
  • Balance the intake of candy with other healthy alternatives such as fruits, vegetables, crackers and pretzels.
  • Don’t spend the night filling up on candy and junk foods. If you are having a party, give your guests some healthier alternatives and more nutrient-dense foods.
  • Remember to eat a well-balanced dinner before trick-or-treating. This will prevent children from overeating candy and snacking throughout the night.
  • Remember that there are healthier choices for candy which have less fat, calories and sugar content.
  • Use smaller size bags that help to limit the amount of candy you collect.
  • Store the leftover candy in places that are “out of the way” so you are less likely to indulge in a treat.
  • There are plenty of options for parents and children besides throwing away leftover candy. You can donate to a local Ronald McDonald House, children’s hospital, or help support the troops by giving leftover candy to Operation Gratitude.




21
OCT

My Favorite Oatmeal Toppings

Filed Under: Health Foods,Nutrition,Recipes at 8:35 am | By: Jessica Justh, Senior Editor
oatmealtoppings
Nothing staves off the Fall’s early morning chills like a warm, comforting bowl of oatmeal. But let’s be honest, it’s hard to get too excited about what is essentially breakfast’s equivalent of a favorite pair of slippers. After all, oatmeal is just some cold flaky oats and some heated water or milk, right? In its purest form, sure. But it doesn’t have to be! Add a little flair to your oatmeal game with some of these healthy add-ins.

The Perfect Bowl of Oatmeal

INGREDIENTS

½ cup rolled oats

1 ½ cups of coconut milk or almond milk

2 tbsp of chia seeds

Dash of salt

DIRECTIONS

  • Bring milk to a boil
  • Stir in oats and reduce heat
  • Cook for 10-20 minutes for until desired consistency is achieved

Chia seeds are a must-have add-on for your oatmeal. Plus, it’s an easy way to get your omegas in.

But don’t stop there. Have fun experimenting with some of our favorite sweet and savory flavor profiles:

Goji & GingerGoji berries and candied gingers give you a tart and sweet flavor explosion in your mouth.

Cranberry Walnutdried cranberries and walnut pieces pair perfectly to make your oatmeal taste like a cookie.

Maple Pecan – Add one tablespoon of maple syrup and top off with a sprinkling of finely chopped pecans is perfect for fall.

Mango Coconut – This combo of mango and coconut will give you a taste of the tropics. You can even pretend you’re on a warm sunny beach while you eat it (just kidding.)

Other Add-Ons

Supplementsflax, wheat germ, protein powder, collagen

Butter ghee, coconut oil or MCT oil




6
OCT

New Brand Showcase: Juicera

Filed Under: Health Foods,Nutrition at 7:00 am | By: Mauricio Matusiak, Senior Editor
Lucky Vitamin is proud to introduce a new brand of fresh fruit and vegetable juices to our customers: Juicera.

Juicera offers the highest quality, certified organic, raw, non-GMO fruit and vegetable juices created with the freshest, most local ingredients, and tons of love. USDA Organic and Kosher Certified Organic, these fresh juices are cold-pressed by hand. Cold pressed means more nutrients and Juicera beverages are never heat pasteurized. The company uses HPP, or High Pressure Processing, a systems which retains the pure taste, nutrition, and antioxidants of the fresh produce because Juicera doesn’t cook it. By applying HPP, Juicera is able to extend the microbiological shelf life without using traditional high heat pasteurization. Once the juice is bottled, cold pressure is evenly applied to destroy pathogens, mold, yeast and bacteria, ensuring Juicera is safe to drink while preserving nutrients and enzymes.

Juicera is certified Kosher and very proud to be aligned with Kosher Organics Council, as they are finally addressing and working hard to bridge the gap between kosher certified and healthy. All products are gluten-free and the bottles are 100% BPA free. Juicera is also a great option for kids as supplementing your child’s diet with these natural juices is a fantastic and delicious way to get all those much needed fruits and veggies into their growing and developing bodies.

Juicera products are available for sale only in the 48 Domestic States. The makers of Juicera are in the kitchen fresh pressing with much love and happiness every week. FedEx deliveries are sent via priority overnight. Please select Standard Shipping at checkout. All shipments are sent in special insulated packaging on ice that is the best at keeping a consistent temperature and maintaining freshness of product.

You can save even more when you shop Juicera products at Lucky Vitamin.com. Just enter promo-code OCT16NEW16 at checkout to save an extra 15% on all items of this new brand. But hurry, offer expires 10/31/2016.




3
OCT

10 Ways To Use Apple Cider Vinegar

  1. Health Tonic –Add two tablespoons of ACV and lemon juice with one tablespoon of raw honey to eight ounces of green tea. Drink daily for overall good health.
  2. Hair Rinse – Combine ½ cup of water with ½ cup ACV and add 3-5 drops of tea tree oil. Store in a spray bottle and use three times a week to replace your conditioner. You won’t believe your hair’s new, natural shine. Oh, and we promise it won’t smell like vinegar!
  3. Facial Toner – Fight acne and clear blackheads with a simple recipe consisting of one cup of witch hazel, one tablespoon ACV add five drops of lavender essential oil. Combine all ingredients, store in a sterile bottle and you’re good to go.
  4. Garden – Combine one part ACV to eight parts water in a spray bottle to form a potent, yet non-toxic, garden weed killer.
  5. Produce Wash – For a simple fruit and veggie wash combine two tablespoons of ACV with two tablespoons of lemon juice and one tablespoon of baking soda. So simple, so effective.
  6. Immunity Booster – Add one tablespoon of ACV to one teaspoon of honey, ¼ teaspoon of cinnamon and one cup of warm water for an immunity-boosting cold season cider. Drink it as soon as you feel a sore throat coming on, three times daily.
  7. Salad dressing – Combine two tablespoons of ACV with a half cup of olive oil and one cup of apple cider. Whisk together and add salt, pepper and two tablespoons of honey for a refreshing, autumnal vinaigrette. Keep in a mason jar for several days.
  8. Sunburn – Heal a sunburn and avoid nasty blisters by pouring some ACV on a damp wash cloth and applying to the affected areas for 3-5 minutes. Let the mixture complete dry and follow that up with a light application of coconut oil. The ACV helps dull the burn while the coconut oil hydrates the skin.
  9. Detox bath– Add one cup of Epsom salt and one cup of ACV for a relaxing and restorative soak.
  10. Wart Remover – Put ACV on a cotton ball and cover with a Band-Aid. Repeat every day for a week and save yourself a trip to the dermatologist.




23
SEP

Feeding the Littles: Baby’s First Oatmeal

Filed Under: Baby and Child Health,Nutrition,Recipes at 8:38 pm | By: Jessica Justh, Senior Editor
babyoatmeal

Everyone wants the best for their children. When starting baby’s first foods, the doctor will usually recommend rice cereal but it’s not mandatory. For me, I did the research and learned infants stomachs produce very little amylase, the enzyme needed to break down starch which is why I decided to wait until around ten months to introduce grains. However, five to seven months seems to be a sweet spot where they have enough salivary amylase and if you give breast milk that contains amylase as well. So your little one can break down the starch. Just remember everything in moderation.  It’s completely up to you to choose what foods are best for your little one.

So one of the first grains we did was oatmeal since we were beyond rice cereal and it’s less constipating. Here’s a delicious recipe to try that you can make in bulk, keep in the fridge and use for three to four days.

INGREDIENTS

DIRECTIONS

  • Bring water to a boil and add oats
  • Turn down the heat and simmer for 15 minutes
  • Remove from heat and add milk




20
SEP

This Ain’t Your Grandma’s Mac N’ Cheese

Filed Under: Gluten Free,Nutrition,Recipes at 8:00 am | By: Jessica Justh, Senior Editor
mac

Okay, we did the impossible and made a plant-based version of mac and cheese that will knock your socks off. Plus, it’s vegan, dairy-free, gluten-free and packed with nutrients.

Instead of white flour pasta, we used organic brown rice pasta made with whole grain brown rice, which offers 4 grams of healthy fiber per serving. The plant-based “cheesiness” is from nutritional yeast. It’s produced from culturing yeast with sugarcane and beet molasses and provides a full spectrum of essential amino acids and a balanced variety of B vitamins.

Plant Fueled Mac n’ Cheese

INGREDIENTS

DIRECTIONS

  • Cook pasta according to directions
  • Drain well but do not rinse with cold water and return to pot
  • Add nutritional yeast and milk stir well
  • Add the remaining spices and enjoy!




16
SEP

How To Perform An Elimination Diet

Filed Under: Ask The ND,Detoxification and Cleansing,Diet & Weight Loss,General Wellness & Wellbeing,Health Aids,Nutrition,Superfoods at 5:29 pm | By: Dr. Jeremy Wolf, ND & Lead Wellness Advisor
Healthy vegetarian meal

You might not realize it, but certain foods may be the culprit to everyday problems such as daily headaches, joint pain, fatigue and digestive issues including gas, bloating or constipation. Did you know that often time these symptoms are your body’s way of telling you that what you are eating might be aggravating you? Even your food cravings may be a hidden sign of food sensitivities. If you’re an individual who is suffering from food sensitivities, an elimination diet, where you take out certain foods from your diet, could be a helpful tool to identify the causal factors.

Possible Benefits to Consider:

Food Allergy vs. Sensitivity vs. Intolerance

Food Allergy

This is an immediate immune-mediated response to a specific protein in food. This is what you would think of when you hear an individual say they are allergic to peanuts or shellfish. Common symptoms include itchy skin, hives, coughing or wheezing and swelling of the throat. Food allergies can be fatal and for that reason most of these individuals needs to carry epinephrine pens with them when they go out to eat.

 

Food Sensitivities

Food sensitivities also refer to an immune-mediated reaction. While allergies are mediated by IgE antibodies, sensitivities are mediated by slower acting IgG antibodies. Typically food allergies occur immediately while sensitivities tend to be a delayed reaction occurring hours or days after ingesting the aggravating food. Symptoms may vary but typically include brain fog, fatigue, gas, bloating, constipation, mood disorders, joint pain and more.

 

Food intolerance

Food intolerance occurs when the body can’t digest a food or food component properly. This type of reaction does not involve the immune system and is what you might think of when someone says that they are lactose intolerant. Normally the enzyme lactase is responsible for breaking down lactose into simpler sugars. If a person is lactose intolerant, this enzyme activity is low and the lactose sugar does not get broken down properly, which can give rise to symptoms of flatulence, pain and diarrhea. Unlike food allergies, individuals with food intolerances may be able to tolerate small amounts of these foods.

 

How to Perform an Elimination Diet

Before starting the diet you should consult your health care provider. Make a note of how you feel. Start at your head and work your way down towards your feet, jotting down any major or minor complaints. You can also work with your health care practitioner to help get a better understanding of which foods might be causing you problems.

The elimination diet is often times performed for a period of 3 weeks to 1 month. In general, adults and children can do an elimination diet. Make sure to pick out a time that works best for you where you can commit to completing the diet.

Below are the food groups most often recommended to avoid (this may vary person to person). When performing an elimination diet, choose one food group to avoid entirely. For instance if you think egg causes a problem, avoid eating eggs and anything that has egg in it. However, to rule out multiple possible culprits, I usually recommend people avoid all of the main culprits at the same time.

  • Main Culprits To Avoid: Gluten, Dairy, Corn, Soy, Egg, Peanuts and Tomatoes
  • Since the elimination diet is a good time to help the body detox, it is also a good idea to avoid alcohol, caffeine, sodas and other sweetened fruit juices as well as any other foods you believe may be causing issues. Try to avoid processed foods, fast foods and simple sugars such as candy and sweets as well.

While on the diet, it is important to read the entire ingredients label before purchasing any foods. In order for the elimination diet to be successful, 100% elimination of these foods is a must. Don’t eat the foods whole or as ingredients in other foods. For example, if you are avoiding all dairy products, you need to check labels for whey, casein, and lactose so you can avoid them as well.

Once the elimination diet is finished, you will gradually reintroduce these foods back into your diet. It is best to do this one food at a time over a period of 3 days. You will want to eat that food during at least two of the three meals daily for those 3 days. The reason for doing this is because once you being to reintroduce foods back into your diet, you may notice your symptoms flare again. This is an important sign that means you are sensitive to that food. If you notice a reaction before the 3 days are up, stop eating the offending food. It is also important to wait until any reactions have subsided before re-introducing another food.

When reintroducing foods back into your diet pay attention to your energy level, any joint or muscle pain, skin condition, headaches, bowel function and gut symptoms or any symptoms you noted before starting the diet.

 

Other Tips to Consider

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16
SEP

Top 10 Health and Wellness Trends for Fall 2016

Filed Under: General Wellness & Wellbeing,Health Foods,Nutrition,Personal Care at 4:50 pm | By: Dr. Jeremy Wolf, ND & Lead Wellness Advisor
Young woman enjoying nature and sunlight in straw field

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 fall.

HEALTHY BACK TO SCHOOL OPTIONS

Summer is over, which can only mean one thing. Back to school. And back to packing lunches. It’s estimated that the average family will use 500 Ziploc bags each year and according to one survey, around 2.79% of Americans use 21 or more bags within 7 days.  That’s around 1,000 bags a year. Luckily LunchSkins has reusable dishwasher safe sandwich, snack and lunch bags that are a creative and environmentally friendly alternative. Another trend for the 2016 school year will be lunches that are gluten free, dairy free and include meat alternatives. More and more parents, children and families are embracing an allergen free or vegetarian/vegan lifestyle. As a result, I believe school lunches across the country will have more options for children with dietary restrictions.

BEETROOT

The beetroot movement is upon us, I repeat, the beetroot movement is upon us. Since 2009 beet products have quadrupled. Beets have attracted a lot of attention as a “functional food” meaning they not only provide basic nutrients, but may help promote optimal health and reduce the risk of disease.  While this vegetable’s popularity has only recently gained back momentum, its use dates back to ancient Roman times. So why has it become so popular again? Beets are a source of nitrates and provide a natural means of increasing nitric oxide (NO) availability. Beetroot is a rich source of phytochemical compounds that include ascorbic acid, carotenoids, phenolic acids, and flavonoids. Beets also contain a group of bioactive pigments known as betalains that are thought to have high antioxidant and anti-inflammatory properties. Beet products can be found in the forms of Beet Juice, Energy Bars, Sports Shots, Protein Powders, Veggie Packs, and Beet Crystals. LuckyVitamin carries a large selection of these products from top rated brands.

MEN’S GROOMING

Let’s face it, trends in the natural beauty and personal care industry aren’t just for women. With more & more men growing beards, companies all over are outfitting all natural beard oil, washes, and balms for men. Beard oil works to soften and condition facial hair while moisturizing the skin to prevent dryness, itching and irritation. Badger’s, certified organic man care beard oil is one of my personal favorites. Beard wash is generally a combination of herbs, extracts and other ingredients intended to clean, moisturize and condition the hair and skin of the face. Lastly, beard balms offer a little hold for grooming but also condition the beard to help stop dryness, split ends, tangles and frizz. Use of these products can help any man turn their 5 o’clock shadow into the manliest of beards.

PULSES

The term superfood describes nutrient-rich foods that are considered to be beneficial for one’s health and well being.  There’s yet another superfood craze you may not have indulged in yet, but chances are after reading this you will! Pulses, which are another name for lentils, chickpeas, beans and dry peas, have become one of the most talked about superfoods in the health and wellness industry. Pulses provide protein and fiber as well as vitamins and minerals such as iron, zinc and magnesium. In fact, a ½ cup serving of black beans has one and half times the iron of a 3-ounce piece of steak. Pulses are also packed full of saponins and tannins, phytochemicals which may possess antioxidant and anti-carcinogenic benefits.  An article from the Journal of Clinical Nutrition found that inclusion of pulses in a diet may be a beneficial weight-loss strategy because it leads to a modest weight-loss effect, although further research & future studies are needed. This summer, shop LuckyVitamin to incorporate your favorite pulses into your diet.

FLOUR ALTERNATIVES

White flour is unfortunately a big part of most individual’s daily food consumption even though it provides little nutritional value. With more and more individuals following specific diets free of allergens or other restrictions, limiting white flour can make baking, cooking and eating out very difficult. Now it’s no wonder more companies are providing alternative flour options. These options include rice flour, coconut flour, buckwheat flour, almond flour, sorghum flour, amaranth flour and many more. LuckyVitamin has a large selection of alternative flour options from top brands such as Bob’s Red Mill, Nutiva, NOW Foods, Arrowhead Mills and more.

CHARCOAL

Activated charcoal has long been used by hospitals around the world as a safe and effective treatment for poisoning and drug overdoses. This ingredient is making its way to the beauty realm, from facemasks to shampoos, toothpowders and deodorants. These products use activated charcoal, which means the coal has been heated to increase its adsorptive power, increasing the rate at which molecules bind to a surface. Activated charcoal is great at trapping chemicals, absorbing dirt and oil, absorbing 1,000 times its own weight in moisture.  Some great beauty products using activated charcoal include Piperwai Natural Deodorant, Dr. Sponge Konjac Facial Sponge, Level Naturals and Collective Wellbeing.

BERBERINE

Berberine is a chemical that is found in a number of plants commonly used in botanical medicine practices. These herbs include barberry (Berberis vulgaris), oregon grape (Berberis aquifolium), goldenseal (Hydrastis Canadensis), and chinese goldthread (Coptis chinensis). Berberine is a yellow-colored alkaloid compound. Alkaloids are compounds found in plants that have physiological actions on humans. Berberine is believed to have anti-microbial actions against bacteria, fungi, viruses, and helminthes. It may also has anti-inflammatory and anti-cancer properties, and may even be beneficial against metabolic syndrome (a group of conditions that puts you at higher risk for stroke, heart disease and other health problems such as diabetes). With the increasing rise in metabolic syndrome, diabetes, and heart disease and the therapeutic potential of berberine, it is no reason that this chemical is trending upward. LuckyVitamin has a large selection of Berberine products from top rated companies such as Vital Nutrients, Douglas Laboratories and Biotics Research.

BONE BROTH

Wellness bloggers and celebrity chefs have been talking about this trend for some time now, and its popularity continues to grow. Bone broth, or stock, is made by boiling the bones from the animal of your choice (commonly turkey, chicken or beef) with vegetables and spices. Part of the reason it’s becoming so popular is because bone broth is easy to make, relatively inexpensive and packed with vitamins, minerals and proteins. Some of the benefits may include promoting strong bones and reducing joint pain and inflammation. It may also help inhibit infection and seal your gut to promote healthy digestion. While it’s best to try and make your own bone broth, Pacific Natural Foods, Kettle and Fire and Osteobroth are great sources of convenient pre-made broths.

MCTs

Saturated fats get a bad rap. However, it’s important to remember that saturated fatty acids are classified by the length of their chains, such as short, medium or long chain fatty acids. Medium Chain Triglycerides (MCTs) are a form of saturated fat with many proposed health benefits. There are three separate fatty acids classified as medium chain: caproic, caprylic and capric acid. MCT oil is one of the biggest growing health trends right now.  It’s believed that because MCTs are more rapidly metabolized that they may increase energy expenditure (calories burned) leading to weight loss. It is also believed that MCTs have a lower calorie count and are not stored in fat deposits in the body as much as long chain fatty acids. Lastly, MCTs may provide you with a little extra energy to get you through the day. You can use MCT oil for a salad dressing or cooking oil, however, it does not have a very high smoke point (320°F). Other MCT sources include coconut oil, palm kernel oil, cheese, butter, milk and yogurt. Shop our large selection of top selling brands such as Nature’s Way, Now Foods, Quest Nutrition, Barlean’s and many more.

AVOCADOS

When it comes to fruits with health benefits, avocados are at the top of the list. They’re packed full of fiber, potassium and vitamins such as vitamin B6, B5, C, E. One of the most talked about benefits is the fact that it provides the body with “good” fats, also known as monounsaturated fats. These fats can help reduce bad cholesterol levels in your blood, which in turn can lower the risk of heart disease and stroke.  One new and interesting use for avocado is avocado oil. Brands are using avocado oil to make all sorts of products, including cooking oil, avocado mayonnaise and avocado kettle chips. You can even find avocado oil in personal care products. Some great brands that use of avocado oil based beauty products include Peter Lamas, Giovanni, Now Foods and Baby Mantra.




16
AUG

Navitas Naturals: Superfoods Defined

Filed Under: Nutrition,Webinars at 2:52 pm | By: Leah Hazuda, Contributing Editor
Arthur Mullin from Navitas Naturals teaches us how to incorporate organic, nutrient dense superfoods in to our everyday lives.

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10
AUG

Vega: Weight Management On A Plant Based Diet

Filed Under: Nutrition,Webinars at 2:46 pm | By: Kim McCorkell, Senior Editor
Building muscle and leaning out is possible on a plant-based diet. In this webinar you will learn about high-quality plant-based protein sources to focus on, the concept of ‘crowding-out’ unwelcomed cravings (bye-bye sugar!) and how to better improve digestion and absorption of the foods you eat to maximize your energy potential.


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Check out and register for our Happy Wellness Webinars.