Diet tools

Fats And Cholesterol, Debunking the Myths, Why You Need Them, And More!

In this post, I’m debunking myths about fat and cholesterol!

Fats are important to include in your diet:

  • They are a source of energy, which your body can also store for later use

  • Essential fatty acids are dietary fats that are essential for growth, development and cell functions

    • Essential means they come from your diet, and your body can’t make them

  • Your brain contains large amounts of essential fats

    • It is very important in children as they grow and develop, to make sure their diet is rich in essential fats

  • Fats are important for maintaining healthy skin and other tissues; and 

  • They are needed for absorbing fat-soluble vitamins A, D, E and K so you can use them

    • Vitamins A, D and E are important for healthy skin

    • Vitamin A is also important for your immune system and vision

    • Vitamin D helps just about everything including bone health, your immune system and mood, and it’s a lot more than a vitamin, it functions like a hormone

    • Vitamin E is an important antioxidant for cardiovascular health, your immune system, is anti-inflammatory, and may help lower your risk for cancer; and

    • You need vitamin K for your bones and to clot your blood

Cholesterol deserves mention here too. I know there is still a fear and confusion around cholesterol for some folks. Cholesterol is needed for:

  • The structure of your cell membranes

  • In order for your body to make vitamin D

  • It’s essential for the synthesis of hormones including cortisol, estrogen, progesterone, and testosterone

  • It forms the myelin sheath that protects your nerve cells and allows them to conduct signals

  • It’s needed to make bile acids so you can digest food; and

  • Most of the cholesterol you have is made by your body (~80%). If you eat more your body will make less, of you eat less your body makes more!

I see cholesterol levels too low in so many clients. Yes, too low! If your LDL is less than 80, you’re going to have issues with all of these functions!

Here’s the deal with cholesterol. Your total cholesterol number really doesn’t mean much. If you have high LDL cholesterol, this is known as the bad cholesterol, that is a sign of underlying inflammation. And here’s where some confusion lies.

LDL cholesterol responds to inflammation in the body.

When you have inflammation, that can cause injury (tiny tears) to your blood vessels, veins and arteries. LDL cholesterol swoops in to help plug up those tears. It’s trying to protect you! And what do we do? We lower cholesterol levels. This leaves the underlying cause of inflammation active to continue to wreak havoc on your body, and what really needs to be done is identify and address why you have inflammation in the first place.

Also know that LDL cholesterol particles come in different sizes. Understanding the make up of your LDL cholesterol is important because if your particles are large fluffy ones, they are healthy. On the other hand if they are small and dense, those are the ones that are more of a concern.

The same goes for HDL cholesterol, known to be the good one. Depending on the make up of your HDL particles, higher HDL may or may not be a good thing.

There is testing that you can have done to better understand the composition of your cholesterol, and give you a better understanding of what your blood lipids mean rather than focusing on a total or LDL cholesterol number that doesn’t mean much! Ask your doctor for an expanded lipid profile.

If you do take cholesterol lowering medications like a statin, it is important that you supplement with CoQ10. Statins block a pathway that makes cholesterol, and that pathway has other roles, including making CoQ10. You need this nutrient for your body to make energy and without it, you can experience muscle, and nerve damage (among other problems) that may become permanent.

When it comes to foods that contain healthy fats, fatty fish like salmon, mackerel and herring top the list. They are rich in omega 3 fatty acids, which help keep your skin moisturized, help maintain healthy skin, and lower inflammation (like that in eczema and psoriasis). They also are beneficial for your heart, mood, infant health and neurodevelopment, cancer prevention, Alzheimer’s, cognitive function, dementia, age related macular degeneration, rheumatoid arthritis, inflammatory bowel diseases, ADHD, and allergies.

Omega 3s are essential, meaning you need to get them from foods you eat because your body can’t make them. Your body can then make other fatty acids from the essentials.

Fatty fish are also a good source of vitamin E, an important antioxidant for skin health, that also helps reduce inflammation.

Fatty fish are rich in protein too, and you need protein to maintain, build, and repair skin.

Zinc is another important nutrient for your skin found in fatty fish. Zinc regulates inflammation, the production of new skin cells and overall skin health. A deficiency of zinc can cause delayed healing of the skin.

Avocados are another favorite healthy fat source of mine, and they are rich in vitamin E.  Vitamin E and vitamin C work together in your body (you need vitamin C to regenerate vitamin E). Vitamin C is important for collagen production and therefore your skin health. Low levels of vitamin C can cause easy bruising, and dry, rough, scaly skin. Vitamin C is an antioxidant as well, and avocados are a pretty good source of it.

Vitamin C is an antioxidant as well, and is the most abundant nutrient found in your adrenal glands. That means you need more of it when under stress. Chronic physical, chemical, and emotional stress burns through nutrients and steals them from other needs your body has.

  • Examples of physical stress include restricted diets, over exercise, physical trauma, impaired gut health, illness and disease of any kind

  • Examples of chemical stress include prescription medication use, environmental pollutants, pesticides and processed foods

  • Examples of emotional stress include personal, financial, and work related concerns 

So if you are under a lot of stress, and therefore are burning through vitamin C, you need more vitamin C to make sure you have enough vitamin E! This is an important example of how all nutrients work together in the body, and why you need to be careful when supplementing with single nutrients. Trying to correct one deficiency can cause others!

Walnuts are a great fat filled nut. They contain essential fatty acids (omega 3s and 6s), zinc, and small amounts of antioxidant nutrients including vitamin E, vitamin C, and selenium. You need selenium to make your body’s master antioxidant, called glutathione, and also to make thyroid hormones. Brazil nuts are the richest food source of selenium.

Other favorite fats of mine are olives and olive oil, avocado oil, coconut oil, ghee, and grass fed butter. Ghee and grass fed butter are sources of butyrate, a short chain fatty acid that confers overall health benefits, and specifically for your skin.

Not only do health fats have all the benefits mentioned, eating fat with each meal helps balance your blood sugar levels (along with protein), keeps you fuller longer, and prevents that HANGRY feeling!

How much fat should you eat?

A serving of fat is:

  • 1 Tbsp oil (olive or avocado, coconut oil, ghee, grass fed butter)

  • 2 Tbsp nut butter 

  • 1/4 cup nuts

  • 1/4 cup olives

  • 1/4 avocado

For young kids, especially, fat and cholesterol play important roles in brain development. And for those under 2 years old, fat should not be restricted. Generally, kids should eat a varied diet with about one third of calories coming from fat.

In general my rule of thumb is to include a healthy fat source with each meal, and don’t worry about serving size. Healthy fats don’t need to be limited or restricted (you need unsaturated and saturated fats, yes saturated ones too). 

What should be avoided are trans fats, and these are processed fats found in processed junk foods.

Questions? Book your introductory consultation with me!

Thumbnail photo credit: Roberta Sorge

Protein, The Truth About Animal and Plant Sources, And How Much You Really Need

Photo credit:  rawpixel

Photo credit: rawpixel

Let’s talk protein. When you eat protein, your body breaks it down into amino acids (this happens when your gut is working and you are able to digest and absorb nutrients from the food you eat).

Those amino acids build everything in your body. Cells, organs, tissues, hormones, neurotransmitters, bones, joints, hair, skin, RNA, DNA, your genes. Seriously everything.

There are 21 amino acids your body needs to function.

Nine of them are called essential which means you need to get them from foods you eat because your body can’t make them.

Non-essential amino acids, your body can make out of the essential ones. But in times of stress (physical, chemical, emotional, any form of stress), some of those nonessentials become conditionally essential, meaning you also need to get them from foods you eat because your body isn’t able to make them under those conditions.

When you are struggling with symptoms and health problems like digestive symptoms, skin rashes, chronic fatigue, autoimmune disease, and other health problems, this is a significant source of chronic stress, and under these conditions you need to get essential and conditionally essential amino acids from food to support your body so that it can repair, and continue to function.

Protein Sources

Animal foods like chicken, beef, fish, and eggs contain ALL essential and conditionally essential amino acids, and therefore are considered complete proteins. Plant foods do not, and are not complete proteins.

I was asked about broccoli, and am often asked about beans and legumes being good protein sources.

One serving of broccoli is 1/2 cup, and 1 cup of broccoli has 5.7g protein. For one serving of broccoli you’re getting less than 3g of protein.

A ½ cup of cooked beans is a serving size. This quantity of chickpeas contains 20g of protein, and of lentils, 9g.

Let’s compare, 3oz steak has 25g; a small chicken breast 50g; and fish, around 25g in 4oz. Eggs, around 6g per egg.

Plant foods like broccoli, beans and legumes are important because they contain a wide array of vitamins, minerals (as do animal foods), and phytonutrients, which are natural and healthy chemicals that are antioxidants and anti-inflammatory. And you can get some protein from them.

How Much Protein Do You Need

Adults need about .36g per pound of body weight each day. So a sedentary man needs about 56g per day and a woman about 46g per day. BUT these guidelines really are meager and may prevent deficiency, however they may not ensure optimal health and body composition. They do not account for any activity level, illness, injury, stress, or a healing journey.

To nourish your body with the protein it needs to grow, develop, repair, function and thrive, you need anywhere between 70-120g per day for adults so that’s about .53g per p0und of body weight for a 150 pound person to get in 80g (and certainly higher quantities if you’re on a healing journey). Standard recommendations are only .36g per pound of body weight for a 150 pound person and that’s to get in 54g protein per day.

For kids age 4-13 the standard recommendation is .5g per pound of body weight, so a 40 pound child would need 20g protein per day. Remember too that kids are growing and developing and this makes quality protein intake important for them, and even more so when they are on a healing journey.

As an adult, if you want to get all your protein from broccoli you’re going to need to eat at least 12 cups of it, based on a need for 70g per day.

To get the protein you need from beans and legumes based on a need for 70g per day, you’d need to eat almost 2 cups of chickpeas, or almost 4 cups of lentils.

Remember also that beans and legumes are not complete proteins.

It is true that conventional animal foods can be problematic, so we want to focus on quality sources, which are grass fed, free range, pastured, wild caught and organic.

Serving sizes

Kids age 1-3 (3 servings per day)

  • 1 ounce of meat, fish, or chicken

  • 1/4 cup cooked beans

  • 1/2 egg

Kids age 4-6 (3 servings per day)

  • 1 ounce meat, fish, or chicken

  • 1/3 cup cooked beans

  • 1 egg

  • 1 Tbsp nut butter

  • 1/2 ounce nuts or seeds

Kids age 7-10 (3 servings per day)

  • 2-3 ounces meat, fish or chicken

  • 1/2 cup cooked beans

  • 1 - 2 eggs

  • 1-2 Tbsp nut butter

  • 1 ounce nuts or seeds

For older kids and adults (3 servings per day)

  • The size of your palm for meat, fish, or chicken

  • The size of a clenched fist for beans and legumes

  • 2 Tbsp for nut butters

  • A small palm full of nuts

I’m not one for measuring and counting and really, there is so much variation, including quality protein with each meal is my rule of thumb. Not only does it support your body’s need to grow, develop, repair and function, it also balances blood sugar levels (prevents HANGRY), supports better mood, and body composition (more lean mass and less fat mass).

Know This

If you struggle with chronic and complex symptoms and health problems and exclude foods, food groups, and categories of foods from your diet, your ‘healthy’ diet may in fact be part of the problem.

Restrictive diets are a form of chronic stress on your body because your body isn’t getting the nourishment it needs to function.

When your body isn’t getting nourished, imbalances develop and symptoms and health problems follow.

Many of my clients are on restricted diets when they come to me. I commonly see they’ve removed complete proteins from their diet a handful or so years before they developed chronic symptoms and health problems. This is not a coincidence. As we start adding foods to their protein toolbox, symptoms and health problems begin to resolve.

This is the biochemistry of your human body.

Resources


Autism spectrum disorder (ASD), diet, and the gut microbiome

Photo credit:  Anna Kolosyuk

Photo credit: Anna Kolosyuk

I’ve said it before and I’ll say it again…

Health begins in the gut.

 

It's where 80% of your immune system is located. If your gut health is impaired, so is your immune system.

 

Your body runs on nutrients from foods you eat. Those nutrients are the gas that fuels your engine. If your gut health is impaired, so is your digestion. If you can't digest food appropriately, you won't be able to get nutrients from the foods you eat. Every system in your body will experience ill effects over time. Think about it, your car can't run without fuel, right? How can your body?

 

Your gut microbiome, which is the billions of bacteria that live in your gut (large intestine/colon to be exact) impacts your health in its entirety. We know this now from scientific research linking the gut microbiome to various health conditions and disease states, both inside and outside the gastrointestinal tract.

 

One of those health conditions is autism spectrum disorder (ASD).

 

Not only does diet play a role in ASD, so does the gut microbiome.

 

DIET

Let's talk about diet first. If your child has ASD, or behavioral problems, step 1 is to look at their diet. Are they eating gluten, lots of carbs, and/or dairy?

 

I see a lot of children with ASD and behavioral disorders, and the first thing we do is REMOVE GLUTEN. Celiac disease, diagnosed gluten intolerance/sensitivity/etc. or not, REMOVE GLUTEN.

 

Every case I've worked with a child with ASD or behavioral issues where we've removed gluten from the diet resulted in symptom improvement. EVERY CASE.

 

You don't want to go cold turkey, especially with children, because removing gluten can cause withdrawal symptoms. Here's what you can do:

  • Take gluten out of breakfast for week 1

  • Take gluten out of breakfast and lunch for week 2

  • Take gluten out of breakfast, lunch, dinner and snacks for week 3

Start there, and give it some time. Often it takes a while for the body to stop reacting to gluten, even after it's removed from the diet.

 

You also only want to remove only 1 food at a time to see what works and what doesn't. Elimination diets can be dangerous and lead to worsening of health problems as I mentioned last week.

 

If removing gluten doesn't help, you can explore additional diet changes, but do so with guidance from a professional to avoid the pitfalls of elimination diets.

 

THE GUT MICROBIOME

Now let's touch on the gut microbiome. Imbalances here are linked to ASD and behavioral issues in children.

 

Along with diet changes, exploring the gut microbiome and resolving imbalances there can bring symptom relief.

 

This involves a functional stool test, like GI Map, or GI Effects. These stool tests are different than what you get from your conventional medical doctor, and are far (FAR) superior to kits like Viome, Biome and other direct to consumer testing that's available nowadays.

 

If you are investing in your child's health and exploring gut testing, don't waste time and money on subpar interventions. Do it right.

 

For questions and guidance, get on my calendar for an introductory consultation and optional free functional health assessment! CLICK HERE!

Caffeine, Friend or Foe?

Photo credit:  Nathan Dumlao

Photo credit: Nathan Dumlao

Coffee is probably the most popular source of caffeine, and it’s estimated that 95% of Americans consume caffeine from food and drinks, and their daily intake ranges from 110mg - 260mg per day.

An average cup of coffee contains between 80mg - 100mg of caffeine, and it’s recommended that adults consume no more than 400mg per day. Adolescents 12 - 18 years old should consume less than 100mg per day, and kids under age 12 should consume less (if any at all) than 2.5mg of caffeine per kilogram of body weight.

Caffeine Pros

Caffeine Cons

Caffeine metabolism (how your body breaks it down and gets rid of it)

Caffeine affects everyone differently. That’s because your biochemistry is as unique as your fingerprint. Some people don’t feel the effects of caffeine. This might be you if you’re one of those folks that can have coffee after dinner and sleep just fine.

Or, if you’re like me, the caffeine in dark chocolate is enough to cause insomnia, anxiety and nausea! If this is the case for you too, it means you are a low acetylator. That means you detox more slowly (through your liver), and caffeine stays in your blood longer rather than being excreted (it’s a toxin), so it has a greater effect for a longer period of time. In this case, caffeine is something you want to avoid (especially in larger quantities) because you’re more likely to experience caffeine cons versus the pros.

Caffeine content

Brewed coffee - 8oz = 95mg caffeine

Cold brewed coffee - 12oz = 153mg and 238mg caffeine

Decaf coffee - 8oz = 2mg caffeine

Instant coffee - 8oz = 62mg caffeine

Espresso - 1oz = 63mg caffeine

Chocolate (dark, 70-85%) - 1oz = 23 mg caffeine

Tea (green) - 8oz = 28mg caffeine

Tea (black) - 8oz = 47mg caffeine

Energy drinks - 8oz = 40mg - 316mg caffeine

Should you consume caffeine?

As you can see, that’s not a clear cut answer! Generally, in amounts less than 400mg per day, consuming caffeine is safe for most people.

Keep YOUR uniqueness in mind, and listen to YOUR body rather than just following recommendations you find online.

Questions? Book a call with me, and I’ll answer them for you.

BOOK NOW


Therapeutic Smoothie (Gut and Skin Healing)

Photo credit:  Jose Soriano

Photo credit: Jose Soriano

This is an intervention I use often with my skin and gut clients. The recipe noted here is basic, and depending on what’s happening (determined by a detailed intake and appropriate conventional and functional testing), I customize it for each client. There is no one size fits all approach. Also remember that children are different from adults and should not take adult doses of supplements.

Add ingredients and blend well (blender, Vitamix, NutriBullet, etc.)

  1. Protein powder (Pure Paleo is very high quality and is hydrolyzed [beef] so it’s easily absorbable [even with impaired digestion] and because it’s animal protein it contains all essential amino acids)- 1 scoop/serving

  2. L-Glutamine powder – 1 tsp

  3. Collagen Peptides – 1 scoop

  4. Glycine powder - ½ tsp

  5. Turmeric powder – 1 scoop

  6. Additional Fiber - flaxseed, or acacia fiber - 1 tbsp

  7. Fruit (berries are best and low sugar) - ¼ - ½ cup

  8. Vegetables (kale and spinach, beets, carrots, dandelion greens) - add liberally

  9. FAT → choose one of the following: 1 tbsp coconut oil, 1tbsp ghee, ¼ cup raw nuts, ¼ avocado, 1 tbsp avocado oil or olive oil

  10. Ice if desired

  11. Chilled water or non dairy milk (coconut, rice, hemp, almond, etc.)

About the ingredients

  • Protein - We don't have stores in our body to draw from like we do fats and carbs, so we need to eat it daily, and a smoothie is a great way to get in more. We don't always get enough quality protein in. Our body builds everything from proteins, down to the cellular level. Protein with each meal (along with fat) helps to balance blood sugar levels. With chronic conditions and when on a healing journey we need more protein (70-120 grams/day) because the body needs it to build and repair (heal) tissues.

  • L-glutamine (an amino acid) - Important for the immune system, is an energy source for intestinal and immune cells, and supplementation can be helpful in times of injury and illness.

  • Glycine (an amino acid) - An amino acid that is essential for muscle, cognitive and metabolic function, and for detoxification. It aids in energy production, and supports your immune, digestive and nervous system. 

  • Collagen Peptides - Helps with gut healing and is great for hair, skin, nails and joints.

  • Fiber - Regulates digestion, feeds healthy gut bacteria (prebiotic), and is good for detoxification.

  • Fat - Adding a fat source helps balance blood sugar (along with protein), and fat is needed for your body to digest and absorb important fat-soluble nutrients like vitamins A, D, E and K, and many others including phytonutrients (stuff from plants) like carotenoids (powerful antioxidant nutrient). 

  • Turmeric - Anti-inflammatory and antioxidant.

Get the supplements

Click the button below to “place an order” in Fullscript. You’ll be prompted to create a free account. Then search in the catalog under the “my favorites” tab and you’ll see a category called “Therapeutic Smoothie” which is where you’ll find the supplements you’ll need for your gut and skin healing smoothie!

 
Purchase products through our Fullscript virtual dispensary.
 

Serving Sizes, How Much You Should Be Eating

Graphic Credit:  Stay Fit N Young

Graphic Credit: Stay Fit N Young

If you’re struggling with understanding serving sizes, this graphic can provide some guidance!

Here are the general ‘rules.’

  1. Start with non-starchy vegetables, and fill your plate 1/2 way with them

  2. Add your protein

  3. Add your carbs

  4. Eat until satiated, not stuffed

  5. Fill up on non-starchy vegetables first

If you are looking for more guidance on what to eat, the JCB Nutrition Food Pyramid and Diet Plan can help.

Support Your Healthy Gut Bacteria With Prebiotic Foods And Resistant Starch

Photo credit: Denise Johnson

Photo credit: Denise Johnson

Prebiotics are important for digestive, and therefore overall health (remember, health begins in the gut).


Prebiotics can inhibit cancer, strengthen your immune system and prevent obesity. They can also improve symptoms associated with autism spectrum disorders, neurological conditions, inflammatory bowel disease (ulcerative colitis and Crohn’s disease), IBS and celiac disease. Prebiotics also can improve your skin health.


Prebiotics feed your good gut bacteria, whereas probiotics add healthy bacteria into your gut.


The best way to get more prebiotics in is through food sources. Food sources of prebiotics are fiber rich.


Fiber is not digested by you, rather it becomes food for your good gut bacteria, and your good gut bugs produce short chain fatty acids like butyrate, which confer health benefits to you. In fact butyrate communicates with your skin microbiome, therefore having adequate levels is important for healthy, rash (eczema) free skin.


Examples of prebiotic foods you can add to your diet include:

  • Chia seeds

  • Flax seeds

  • Hemp seeds

  • Legumes

  • Pumpkin seeds

  • Quinoa

  • Brown rice (cooked and cooled)

  • Gluten free steel cut oats (cooked and cooled)

  • Vegetables (non starchy, raw have higher prebiotic content)

    • Cruciferous (broccoli, cabbage, cauliflower, Brussels sprouts, arugula)

    • Leafy greens

    • Onion

    • Leek

    • Garlic

    • Chicory root

    • Asparagus

    • Jerusalem artichoke

    • Dandelion greens

    • Other non starchy vegetables

  • Vegetables (starchy)

    • Sweet potatoes/yams

    • Potatoes (cooked and cooled)

  • Fruit

    • Apples

    • Green bananas (less ripe ones)

    • Berries


Notice that brown rice, oats, and regular potatoes should be cooked and cooled to gain prebiotic benefits from them. Doing this changes the structure of the starch they contain, and makes them what we call resistant starch.


Resistant starch is prebiotic. It also doesn’t result in blood sugar spikes, and is an additional benefit if you are struggling with blood sugar issues like insulin resistance, metabolic syndrome and diabetes. So if you have been avoiding potatoes because of your blood sugar issues (or your weight), cook and cool them, and enjoy!

If you need guidance on what to eat, The JCB Nutrition Food Pyramid and Diet Plan will help. The program will:

  • Help you understand which foods to avoid if you are embarking on an elimination diet

  • Teach you which healthy foods contain natural chemicals that can trigger symptoms including skin and gut issues, among MANY others

  • Show you what those natural food chemicals are

  • Teach you what foods are common allergens

  • Guide you in choosing what foods to eat and in what amounts


5 Reasons You Should Try Intermittent Fasting And Fasting

Photo credit: rawpixel

Photo credit: rawpixel

Have you heard of intermittent fasting? Brief periods of fasting are good for your health (for some people). We’ll get into that in a minute.


Common intermittent fasts involve 12-16 hour-long fasts, or fasting for 24 hours at a time.


I prefer the 12-16 hour long fasts because they do not interfere with daily life so much. You aren’t eating while you’re sleeping basically (which is difficult to do anyway ;)). All you need to do is have an early dinner, and then a late breakfast the next day. For example, what I do is eat dinner at 5 or 6pm, and then have breakfast after 7 or 8am.

More hours of intermittent fasting doesn’t necessarily promote additional health benefits (more isn’t always better). Intermittent fasting 2-3 times a week can be beneficial.

Here’s what I love about intermittent fasting:


  1. It’s easy since you are mostly sleeping during the fasting window

  2. It has been shown in the research to have benefits for gut and skin health (two of my favorite things to help people with)

    1. Intermittent fasting and fasting has efficacy in helping with eczema, acne, psoriasis, and other skin rashes (in adults)

    2. Fasting helps rebalance the gut flora and skin conditions tend to be the result of an unhealthy gut (dysbiosis) and once the microbiome is balanced again, the skin usually gets better

  3. It has benefits on weight loss

    1. Your body adjusts levels of certain hormones to make stored fat available to burn for fuel

  4. Fasting allows your body to initiate important repair functions

  5. It leads to changes in gene expression that promote longevity and prevention from disease

About that last point and prevention from disease, here are some other benefits of fasting:


  • Reduced markers of inflammation

  • Reduction in insulin resistance

  • Lowers LDL cholesterol and therefore benefits cardiovascular health

  • Cancer prevention

  • Improved brain health

  • Anti-aging effects


Is intermittent fasting right for you? Take caution if you:


  • Are underweight

  • It may not be as beneficial for women as it is for men

  • Have disordered eating habits or an eating disorder

  • Are pregnant or breastfeeding

  • Have low blood pressure

  • Have blood sugar regulation problems

  • Have hormone imbalances (sex, stress, thyroid)

  • Take medications

 

The best thing to do is to talk to a health professional to see if intermittent fasting is right for YOU. Remember, one sizes doesn’t fit all.

 

I had a client report benefits of intermittent fasting on her eczema, which is what inspired me to write about it, and record this video!

 

Don’t forget I’m here to help. Contact me with any questions you have.

If you need guidance on what to eat, The JCB Nutrition Food Pyramid and Diet Plan will help. The program will:

  • Help you understand which foods to avoid if you are embarking on an elimination diet

  • Teach you which healthy foods contain natural chemicals that can trigger symptoms including skin and gut issues, among MANY others

  • Show you what those natural food chemicals are

  • Teach you what foods are common allergens

  • Guide you in choosing what foods to eat and in what amounts

Jennifer's Whole, Real Food Pyramid And Diet Plan

The JCB Nutrition Food Pyramid provides direction to get your diet on track.

Remember, we start at the base of the pyramid and work our way up. So eat more from the base, and what's on top should be consumed in lesser amounts, if at all.

And as we say, eat the rainbow!

JCB Nutrition Food Pyramid

JCB Nutrition Food Pyramid

The JCB Nutrition Food Pyramid and Diet Plan provides guidance on what to eat. This anti-inflammatory diet plan will:

  • Help you understand which foods to avoid if you are embarking on an elimination diet

  • Teach you which healthy foods contain natural chemicals that can trigger symptoms including skin and gut issues, among MANY others

  • Show you what those natural food chemicals are

  • Teach you what foods are common allergens

  • Guide you in choosing what foods to eat and in what amounts

NOTE THE EBOOK IS IN PDF FORMAT AND YOU WILL NEED A PDF READER. YOU CAN DOWNLOAD ONE FOR FREE AT https://get.adobe.com/reader/.

Here’s a sneak peak at the table of contents.

Jennifer Caryn Brand Nutrition, JCB Nutrition Food Pyramid Diet Plan Table of Contents
Add To Cart

How To Save Time Preparing For Your Diet Plan

Photo credit: Jan Sedivy

Photo credit: Jan Sedivy

One of the biggest challenges to making changes to your diet and sticking to your new plan is the time it takes to prepare good-for-you meals and healthy snacks.

 

Here are some tips to help you save time and stay on track!

 

  • Chop vegetables ahead of time, place in containers or bags so you can grab them on the go as snacks, or throw together a quick salad

    • Have a favorite vinegar on hand (balsamic, rice vinegar, red wine vinegar, fresh lemon or lime) and healthy oil (extra virgin olive oil or avocado oil) to make a quick dressing for salads

    • Add vegetables and the dressing to a container (even a large zip lock bag), shake to mix, and eat

      • Great for a quick on the go salad, and you can take it to work for lunch or a snack

      • Add hardboiled egg, chicken, nuts, or any other protein of choice to make it a meal

  • Invest in a crock-pot or instant-pot

    • Recipes are available everywhere, throw in your ingredients before you leave for work in the morning, turn on the machine, and when you arrive home, you’ll have a hot, home cooked meal waiting for you

    • Leftovers can be taken to work with you the next day for lunch

  • Shop online for groceries, there are a variety of options for this nowadays

  • Cook in large batches, divide food into smaller containers or freezer bags, and freeze to enjoy throughout the week, or to take with you to work

  • Cook with friends, and take turns making meals together to increase the fun factor and turn the work of cooking into a fun and social activity

  • Purchase pre-made meals and snacks, Territory FoodsBlue ApronFreshly, and Graze are examples of companies that deliver fresh ingredients to your door on a weekly basis, and you can search for more such companies in your area online**

    • Many deliver precooked meals, and also cater to special dietary needs

    • Some meal kits are now sold in stores, and the Guide to Cutting Meal Kit Costs provides helpful tips on how you can take advantage of savings

 

Need more assistance or have questions? Contact me today!

 

*Adapted from the Bioindividual Nutrition Institute

**This is not an endorsement for any particular company, these are simply examples of companies that provide meal services

If you need guidance on what to eat, The JCB Nutrition Food Pyramid and Diet Plan will help. The program will:

  • Help you understand which foods to avoid if you are embarking on an elimination diet

  • Teach you which healthy foods contain natural chemicals that can trigger symptoms including skin and gut issues, among MANY others

  • Show you what those natural food chemicals are

  • Teach you what foods are common allergens

  • Guide you in choosing what foods to eat and in what amounts

Tips For Navigating The Supermarket

Photo credit: rawpixel

Photo credit: rawpixel

First, you might be wondering what functional foods are. Functional foods are foods that may have positive effects on health, reaching beyond basic nutrition. Functional foods are health promoting and reduce the risk for disease. Where do you find functional foods? Read on.

Shop the perimeter of the store (avoid the aisles as much as possible because this is where the processed foods are). This is where you will find your produce, protein and dairy products, the functional foods. Start in the produce section and fill up your shopping cart with a variety of seasonal fruits and vegetables and select a variety of bright colors. Aim to try at least one new ‘fun’ fruit or vegetable per week.

Buy your meats at the butcher counter and buy organic/grass-fed/pastured/free-range products when possible. These types of animal products have a healthier fat and overall nutrient profile than their processed [grain fed] counterparts.

Purchase full fat dairy (and other) products. Low-fat and nonfat versions have sugars and other substances added to them in order to improve the taste and texture of these processed foods, so avoid them.

When it comes to condiments, read the labels. For oils, look for organic, and first cold pressed products. Avoid condiments that contain added sugars and high fructose corn syrup, and even agave (many salad dressings are loaded with extra sugars like this for example).

Because you are buying functional foods, many of them will not come in labeled packages, and this is good! When purchasing foods that do contain labels, if you can’t pronounce an ingredient, don’t buy it. Also, the fewer listed ingredients the better (5 or less is best). Remember that functional foods don’t have ingredients because they are ingredients!

Need more assistance or have questions? Contact me today!

Reference:

Zeratsky K. Healthy Lifestyle. Nutrition and healthy eating. Mayo Clinic.http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/functional-foods/faq-20057816. April 11, 2015. Accessed July 11, 2017.


If you need guidance on what to eat, The JCB Nutrition Food Pyramid and Diet Plan will help. The program will:

  • Help you understand which foods to avoid if you are embarking on an elimination diet

  • Teach you which healthy foods contain natural chemicals that can trigger symptoms including skin and gut issues, among MANY others

  • Show you what those natural food chemicals are

  • Teach you what foods are common allergens

  • Guide you in choosing what foods to eat and in what amounts

17 Healthy Snack Ideas

Photo credit: Kelly Sikkema

Photo credit: Kelly Sikkema

Healthy snacks are fuel to keep your engine burning optimally so you can crush your day. Your body needs macronutrients (carbohydrates, fat and protein) and micronutrients (vitamins and minerals) in order to carry out the wide range of biochemical reactions it needs to so that your heart beats, your lungs breathe, and your muscles move.

 

Keep in mind that not all foods are tolerated by all people. There are common food triggers that cause the majority of food reactions people experience. 

 

  • Milk and dairy products

  • Eggs

  • Nuts

  • Soy

  • Wheat and other gluten containing grains like barley, rye, and oats (look for oats that say gluten free on them)

  • Fish and shellfish 


Always take into account your individualized needs. If you need help determining what your personal tolerances are, contact me today to learn more about how I can help guide your journey to better health. 

 

The following snacks contain a variety of macro and micronutrients (make sure to account for your unique food tolerances):

 

  1. Hard-boiled eggs - protein, healthy fat (if sensitive to chicken eggs can try duck eggs)

  2. Seeds and nuts - protein, healthy fat, fiber, wide range of vitamins, minerals and other phytonutrients

  3. Dried fruit - carbohydrates, fiber, high in sugar so go lightly

  4. Sliced avocado

  5. Fresh fruit and vegetables - carbohydrates, fiber, wide range of vitamins, minerals and other phytonutrients

    • Cut up and dip in nut or seed butters, guacamole, and/or hummus if desired

  6. Vegetable chips/kale chips/beet chips

  7. Nut and seed crackers

  8. Roasted chickpeas, or other beans - protein, carbohydrates, fiber, wide range of vitamins and minerals

    • Drain canned chickpeas or other beans, place on a cookie sheet, add favorite seasonings, bake until crisp

  9. Natural beef, salmon or turkey jerky

    • Look for as few ingredients as possible

  10. Lara Bars, Rx Bars or Epic Bars

  11. Coconut yogurt 

  12. Fruit and nut/seed balls

    • Dried fruit (dates, raisins, prunes, apricots, etc.), nuts/seeds (sunflower seeds, pumpkin seeds, almonds, walnuts, etc.), add to a food processor and mix/blend until sticky, roll into balls, can roll in raw cacao powder (antioxidants, and minerals) if desired, keep refrigerated

  13. Cooked chicken thighs or cooked chicken breasts, meatballs or turkey balls, keep them ready in the fridge to grab on the go or in a pinch when you need a protein rich snack

  14. Dark chocolate, the darker the better, about 1 oz serving – antioxidants, minerals

  15. Power smoothie (in a blender, can use any combination of these items or similar items)

    • Protein powder of choice

    • Nuts, seeds, nut/seed butters

    • Kale, spinach, carrots, beets, broccoli, cauliflower, other vegetables

    • Blueberries, other berries, banana, apple, other fruit (go lighter on fruits, they add sugar, berries are lower in sugar/lower glycemic so use those when possible)

    • Almond milk or coconut milk (avoid soy milk, it can act like estrogen in the body, especially problematic for young boys)

    • Raw cacao powder, turmeric, cinnamon, other spices - anti-inflammatory and antioxidant nutrients

    • Avocado - healthy fat, fiber

    • Coconut oil - healthy fat

    • Coconut flakes

    • Ice

  16. 'Ice cream' the JCB Nutrition way

  17. Avocado chocolate pudding (seriously tastes like chocolate pudding)

 

Tip: Eating healthy sources of protein and fat throughout the day will help balance blood sugar levels, and therefore your mood and energy levels, and help you feel full longer. Ideally you should have some protein and healthy fat with each meal.

Need help or have questions? Contact me today! 

If you need guidance on what to eat, The JCB Nutrition Food Pyramid and Diet Plan will help. The program will:

  • Help you understand which foods to avoid if you are embarking on an elimination diet

  • Teach you which healthy foods contain natural chemicals that can trigger symptoms including skin and gut issues, among MANY others

  • Show you what those natural food chemicals are

  • Teach you what foods are common allergens

  • Guide you in choosing what foods to eat and in what amounts