Hide

Error message here!

Lost your password? Please enter your email address. You will receive a link to create a new password.

Error message here!

Back to log-in

Close
doctor-health

When It Comes to Health, There Is No One Size Fits All

/16 January 2020/ All MFN blog/

Have you ever wondered why a particular diet, workout routine or cleanse offers remarkable results for some people, but not others?

It’s because of bio-individuality and Metabolic Chaos®.

When it comes to health, there is no one size fits all!  Each person is unique on a cellular and metabolic level.  They have their own health strengths and weaknesses, or vital voids as Reed Davis, the founder of Functional Diagnostic Nutrition® calls them.  So, instead of treating symptoms, tests and/or assessment results, the key is to assess the specific needs of each person.

Functional lab testing is the best way to analyze a person’s specific needs on a deeper level.  The comprehensive data obtained through lab testing can be used to inform and guide a health-building program, to get real results that last a lifetime.

Reed Davis, the founder of Functional Diagnostic Nutrition®, worked for over a decade as a certified nutritional therapist and case manager perfecting lab testing and resources.  And now for over 10 years, he has been sharing his knowledge through the FDN course with a mission to empower as many people as possible to help as many people as possible to get well and stay well naturally.

After helping hundreds of clients, Reed discovered that while each was unique in their health challenges, they also had much in common – H.I.D.D.E.N. stressors.

Through clinical work, Reed identified 5 foundational lab tests essential for in-depth insights in order to uncover a client’s H.I.D.D.E.N. stressors and reveal their true healing opportunities to build their health.

Having access to lab testing, knowing how to properly interpret the results and use the data to guide a health building protocol is what makes certified Functional Diagnostic Nutrition® Practitioners so successful in getting their clients real results.

Like you, most of our FDN practitioners started off as health coaches, personal trainers, nutritionists, nurses, homemakers or were in non-health related fields and changed their career because they were inspired by their personal health journey.

No matter what their prior profession was, all of them have these 3 things in common:

  • A strong desire to help others on a deeper level
  • Willingness to walk the talk and empower others to do the same
  • A feeling as if they were missing some very important pieces to the health puzzle.

FDN’s complete methodology has empowered over 3,000 trainees in over 50 different countries to help people get well and stay well naturally.

Learn more from Reed Davis. Watch his MedFit webinar…

Reed Davis is a Nutritional Therapist and has been the Health Director and Case Manager at a wellness clinic San Diego for over 15 years; he is the Founder of the Functional Diagnostic Nutrition® Certification Course.

pretzels

Winning the War Against Snack Attacks

/15 January 2020/ All MFN blog/

“I wish I didn’t have snack attacks. I eat way too much chocolate…”

“I eat only healthy foods during the day. My snacking problem starts the minute I get home from work. Chips are my downfall…”

“I try hard to not snack after dinner, but I have a bad habit of getting into the ice cream…”

Day after day, I hear athletes complain about their (seemingly) uncontrollable snacking habits. Some believe they are hopelessly, and helplessly, addicted to chocolate. Others believe eating between meals is sinful & fattening; snacking is just plain wrong. Some equate snacking to doing drugs. They bemoan they are addicted to sugar and can’t eat just one cookie. Snacking is all or nothing.

Despite the popular belief that snacking is bad, the truth is that snacking can be helpful for active people. Athletes get hungry and need to eat at least every three to four hours. That means, if you have breakfast at 7:00, you’ll be ready for food by 10:00 or 11:00, particularly if you exercise in the morning. By 3:00 p.m., you will again want more food. For students and others who exercise mid to late afternoon, a pre-exercise snack is very important to provide the fuel needed to have an effective workout.

The trick is to make snacks a part of your sports diet—preferably with an early lunch at 11:00 that replaces the morning snack. (Why wait to eat at noon when you are hungry now?) and a second lunch instead of afternoon sweets, to energize the end of your work or school day. A planned wholesome meal is far better than succumbing to sugary snacks or stimulant drinks.

Snacking problems commonly occur when athletes under-eat meals, only to over-indulge in snacks. Inadequate breakfasts and lunches can easily explain why snacks can contribute 20 to 50 percent of total calories for the day. Fingers crossed those snacks are nutrient-rich!

To easily and painlessly resolve nutrient-poor snack attacks, eat before you get too hungry. Hungry athletes (and all people, for that matter) tend to crave sweets (and fats) and can easily eat too many donuts, chocolate chip cookies, candy bars—foods with sugar (for quick energy) and fat (for concentrated calories).That honking big muffin can easily win out over a piece of fruit, hands down!

Athletes who report they “eat well during the day but get into trouble with snacks at night” need to understand the problem is not the evening snacks but having eaten too little during the active part of their day. Snacking is the symptom; getting too hungry is commonly the problem. One way to eliminate a mid-morning snack attack is to have a protein-rich, satiating breakfast (such as 3 eggs + avocado toast + a latte for 500-600 calories) as opposed to just a packet of oatmeal (only 100-150 calories). Enjoy soup + sandwich for lunch (500-700 calories), not just a salad with grilled chicken (only 300 calories).

Identifying hunger

Do you spend too much time thinking about food all day? If so, your brain is telling you it wants some fuel. Thinking about food nudges you to eat. If you were to never think about food, you’d waste away to nothing.

Other hunger signals include feeling droopy, moody, cold, bored (I’m eating this popcorn just because I’m bored), unable to focus, and easily irritated. If you fail to honor these hunger signals, they will escalate into a growling stomach (too hungry) and an all-out snack attack. Prevent hunger; eat enough during the active part of your day.

Please remember that hunger does not mean “Oh no, I’m going to eat and get fat.” Hunger is simply a request for fuel. Just as a light on the dashboard of your car signals when your car needs gas, your brain sends you hunger signals when your body is low on fuel. To not eat when you are hungry is abusive to your body (and mind) and puts your body into muscle-breakdown mode, which is counter-productive for athletes.

Losing weight without daytime hunger

Even if you want to lose undesired body fat, you should eat enough to feel satiated during the active part of your day. You can lose weight (“diet”) at night when you are sleeping. This is opposite to how most athletes eat: They diet by day, then attack the snacks at night. They eat the whole pint of ice cream, too many chocolates, and/or non-stop chips. Winning the war against hunger requires white knuckles. Not sustainable and not fun. The better bet is to fuel by day and diet at night by eliminating high-calorie evening snacks.

Dieting athletes commonly report the most concerns about snack attacks. As one rower complained, “I’m hungry all the time.” If that sounds like you, and you feel hungry within the hour after you eat a meal, experiment with eating heartier meals. For help figuring out a food plan that works for you, I encourage you to meet with a registered dietitian (RD) who specializes in sports nutrition. The referral network at www.SCANdpg.org can help you find a local sports nutrition professional.

Winning the war against snack attacks

I encourage my clients to convert snacktime into mealtime. Instead of reaching for cookies, candy, caffeine, and other typical snack foods, they opt for a peanut butter & banana sandwich for an early lunch at 10:00 or 11:00ish. (As long as they have a flexible eating schedule, no need to eat a donut just to bridge the gap to the more traditional eating time of noon.) They then can enjoy a later second lunch at 2:00 to 3:00ish, which gives them energy to be productive throughout the last hours of the workday.

By enjoying two lunches instead of snack foods + one lunch, they generally end up eating more quality calories and fewer sweets. If their meal schedule is inflexible, I nudge them to at least snack on mini-meals instead of sweets:

  • Whole-grain English muffin + nut butter
  • Oatmeal cooked in milk + dates
  • Hummus + baby carrots.

The benefits of being well-fed are fewer snack attacks, more energy, and easier weight management. Give it a try?

Sports Nutritionist Nancy Clark, MS, RD counsels both casual and competitive athletes in the Boston-area (Newton; 617-795-1875). The new 6th edition of her best-selling Sports Nutrition Guidebook offers additional information on how to manage snack attacks. Visit NancyClarkRD.com. For her online workshop, visit NutritionSportsExerciseCEUs.com.

20140921_162404-1

The Naturopathic Chef: Tempeh Salad

/31 December 2019/ All MFN blog/

This recipe is perfect for traveling. I developed it for a rock climbing and mountain biking resort. It freezes perfectly; thaw and stir, you’ll never know it was frozen. Think of this as vegan tuna salad. The tempeh absorbs flavor easily. Great on a sandwich, served by the scoop over greens, or on your favorite cracker or chip.

  • 8 oz Tempeh, any flavor
  • 2 tsp Avocado Oil
  • 2 tsp  Low SodiumTamari
  • Salt and Pepper
  • 3 tbls Celery, small dice, use leaves too
  • 2 tbls Carrot, shredded
  • 1 tbls Purple or Green Onion, minced
  • 2 tbls Sweet or Dill Pickle Relish (Which one did your Mom use?)
  • 1/3 c Grapeseed Oil Mayonnaise
  • 2 tsp Yellow Mustard
  • 1 tsp Red Wine Vinegar
  • 2 tsp Dill

Heat oil in a medium saute’ pan, crumble tempeh and add to pan. Season with Tamari, salt and pepper. Cook over medium-high heat until lightly browned. Remove from pan and spread on plate or sheet pan to cool. Place all ingredients in a medium mixing bowl, stir gently just to combine. Taste for seasoning, cover, and chill.

Phyto Facts

Every time we eat protein, our body produces ammonia as a by-product of the digestive process. The kidneys are responsible for clearing this potentially hazardous chemical. By eating small amounts of protein, we allow our kidneys to clear themselves. When we eat nothing but protein, our bodies don’t have the opportunity to do this. The build-up of ammonia in our bloodstream and kidneys can lead to kidney disease, and eventual kidney failure.

It is estimated by many nutritional researchers that we eat as much as 350% more protein, and especially animal protein, than is required in a balanced diet. This leads to all kinds of other health problems later on in life. Plant based proteins, such as Tempeh, are much easier for the kidneys to tolerate.

Grapeseed oil is very high in antioxidants and helps keep arteries clear and flexible. Bioflavonoids in the grapeseed oil are among some of the most effective youth-preserving of phytonutrients. Add any veggies that your family likes; dried fruit also makes a nice addition.

This salad is a good source of fiber too. Fiber is like exercise from the inside out. Insoluble fiber, like the ingredients found here, tone and strengthen our intestinal walls preventing diseases like diverticulosis.

Affectionately referred to as The Walking Encyclopedia of Human Wellness, Fitness Coach, Strength Competitor and Powerlifting pioneer, Tina “The Medicine Chef” Martini is an internationally recognized Naturopathic Chef and star of the cooking show, Tina’s Ageless Kitchen. Tina’s cooking and lifestyle show has reached millions of food and fitness lovers all over the globe. Over the last 30 years, Tina has assisted celebrities, gold-medal athletes and over-scheduled executives naturally achieve radiant health using The Pyramid of Power: balancing Healthy Nutrition and the healing power of food, with Active Fitness and Body Alignment techniques. Working with those who have late-stage cancer, advanced diabetes, cardiovascular and other illnesses, Tina’s clients are astounded at the ease and speed with which they are able to restore their radiant health. Tina believes that maintaining balance in our diet, physical activity, and in our work and spiritual life is the key to our good health, happiness and overall well being. Visit her website, themedicinechef.com

Dementia Brain Problems

Alzheimer’s and Dementia: Differences and Prevention Methods

/31 October 2019/ All MFN blog/

Laymen (and even medical professionals) still often have difficulty recognizing dementia, as opposed to Alzheimer’s disease.

And while the symptoms and even some of the prevention methods may be similar, we need to find a better way to distinguish between the two if we are to provide the best level of care to patients.

Let’s explore some of the traits of each, and examine how we can prevent them:

Dementia vs. Alzheimer’s disease: differences and similarities

Dementia is an umbrella term used to denote a decline in mental ability that is severe enough to interfere with daily life. As opposed to Alzheimer’s, it is not a specific disease.

What do we know about Alzheimer’s disease?

Alzheimer’s is a degenerative brain disease, where plaques containing beta-amyloid form in the brain, causing cell damage and complex changes. This damage results in dementia symptoms that will get worse as time goes on. It is also one of the most common causes of dementia. Dementia can also be caused by Huntington’s disease, Parkinson’s disease, and Creutzfeldt-Jakob disease.

While it most often occurs in patients over the age of 60, early-onset Alzheimer’s can begin to show symptoms after the age of 30, typically in patients with a family history of the disease. It is believed these cases account for around 5% of the total number of patients with Alzheimer’s.

Alzheimer’s is currently the sixth leading cause of death in the US, and possibly third as a cause of death in the elderly.

One of the most typical early signs of Alzheimer’s is trouble retaining recent information, as the disease tends to affect the part of the cerebrum that is associated with learning first.

Other symptoms, in no particular order of severity and manifestation, include:

  • Impaired reasoning and judgment: leads to poor decision-making and can bring the patient in harm’s way
  • Impaired visuospatial abilities, caused by eyesight problems: leads to the inability to recognize people and objects
  • Impaired use of language: including speaking, writing, and reading
  • Changes in behavior and personality

The main challenge we face in the treatment of Alzheimer’s disease is understanding its underlying causes. While we know it is caused by changes and damage to brain cells, the cause of these changes remains unknown to this day.

What do we know about dementia?

Patients suffering from dementia have trouble keeping track of time and space. They become repetitive, their judgment is impaired and they often forget to eat, bathe, and perform the simplest tasks.

The early warning signs of dementia include, but are not limited to:

  • Mood swings
  • Forgetfulness
  • Confusion
  • Apathy
  • Repetitiveness
  • Impaired sense of orientation
  • Delusions
  • Impaired speech
  • Impaired focus and organizational skills
  • Impaired memory, especially day-to-day retention

Dementia patients are mostly unaware of their symptoms, and their loved ones are the ones to notice they’re losing their keys, mixing up dates, and forgetting to take the trash out.

There are several types of dementia we have been able to identify:

  • Vascular dementia: caused by a lack of oxygen to the brain
  • Dementia with Lewy bodies: caused by a build-up of a protein called alpha-synuclein in the cortex.
  • Frontotemporal dementia: caused by the loss of nerve cells in the front and side areas of the brain.
  • Mixed dementia: resulting from several different causes

Dementia can also be caused by brain tumors, HIV, Niemann-Pick disease type C, progressive supranuclear palsy, and other diseases or conditions.

To sum it up: dementia, as a cluster of symptoms, and Alzheimer’s, as a specific disease (and the leading cause of dementia), naturally share the same symptoms.

Treatment

The treatment of dementia will depend on its underlying cause. When caused by Alzheimer’s, there is no cure for it, and there is no treatment that can stop its progression. There are treatments that will combat some of the lesser or more severe symptoms, but we haven’t yet found a way to reverse or pause the ongoing damage.

This fact alone is the cause of much despair among the families of patients suffering from any form of dementia.

There are signs that the early detection and treatment of Alzheimer’s can improve patient quality of life. And when that’s all that’s left in the absence of a cure, it becomes even more imperative we do our best to prevent this disease.

Prevention methods

Evidence has been found that the risk factors that cause heart disease, including high blood pressure, high cholesterol, and diabetes may also contribute to the development of Alzheimer’s.

However, there is no sufficient evidence to provide any substantial proof as of yet. The prevention methods recommended for dementia and Alzheimer’s focus on improving overall health and exercising your brain.

Some of the courses we can advise our patients include:

  • Balanced diet. As opposed to the umbrella term the web tends to use, let’s focus more on tailoring diets to individuals. What works well for one patient will not work for another, and encouraging intuitive eating and adapting one’s diet to your own lifestyle and needs should come more into focus.

Naturally, this diet should focus on eating 80% of the foods that are actually good for us, and getting most of our nutrition from fruits, vegetables, and lean meats, as opposed to fast food choices and high-sugar options. Cutting down on caffeine and alcohol intake can also prove beneficial.

  • Movement is one of the keys to preventing any disease, and encouraging at least three 30-minute sessions per week should be imperative. As diets, exercise regimes should be tailored to a patient’s needs and preferences. Instead of being made a chore, regular exercise should be an enjoyment and a clear avenue to improved overall health.
  • We tend to overlook sleep as one of the equal members of the health trifecta. Teaching sleep techniques should become more widespread, as the pace of modern living continues to speed up.
  • Stress-relief. Undoubtedly one of the top contributing factors to any disease, stress takes a toll on our bodies in a way we don’t even fully understand. While eliminating it will be impossible, and while it may even be beneficial in small doses, removing stress as a detrimental factor should be the focus of any preventative course of action. Whether this is achieved by yoga, breathing exercises, meditation, mindfulness practices, exercise, reading, journaling, or any other method, should be up to the individual.
  • Brain training. It is also recommended to keep your brain working and engaged by reading, solving puzzles, and trying to teach it to think in new ways. Improving the neural connections in our brains will help prevent the degeneration of cells that lead to dementia.
  • Finally, let me advocate an unconventional remedy – smiling. It has been proven that smiling and the feeling of joy can be beneficial in patient recovery, and it can also serve as a great prevention method. While the science is still vague on how connected happy hormones and chemicals are with the reduced risk of degenerative brain disease, we can try anything in our power to diminish our risk factors.

Conclusion

Alongside heart disease and cancer, Alzheimer’s and dementia remain the most explored and discussed diseases of our time. We may not see a cure for any of them in our lifetime, and that’s all the more reason to remain vigilant in trying to prevent them. A large part of these prevention efforts entails exploring different avenues in achieving a healthier body and mind, as this remains the only course available to us at the time.

Sarah Kaminski earned her bachelor’s degree in Health Sciences. Due to her parent’s declining health, she decided to become their full-time caregiver. Now, she takes care of her loved ones and writes about the things she learned along the way. Sarah is a life enjoyer, positivity seeker, and a curiosity enthusiast. She is passionate about an eco-friendly lifestyle and adores her cats. She is an avid reader who loves to travel when time allows. 

References:

  1. (2019, October 23). Alzheimer’s Disease Fact Sheet – National Institute on Aging. Retrieved October 30, 2019, from https://www.nia.nih.gov/health/alzheimers-disease-fact-sheet
  2. (2013, July 22). Alzheimer’s Disease Clinical and Research Update … – Hindawi. Retrieved October 30, 2019, from https://www.hindawi.com/journals/jar/2013/207178/
  3. (2014, May 22). Number of Alzheimer’s deaths found to be underreported. Retrieved October 30, 2019, from https://www.nia.nih.gov/news/number-alzheimers-deaths-found-be-underreported
  4.  (2017, October 4). What Causes Dementia? | BrightFocus Foundation. Retrieved October 30, 2019, from https://www.brightfocus.org/alzheimers/article/what-causes-dementia
  5.  (2019, March 21). Early Detection & Treatment of Alzheimer’s Can Improve Life …. Retrieved October 30, 2019, from https://www.bayalarmmedical.com/medical-alert-blog/early-detection-treatment-of-alzheimers-disease-can-improve-quality-of-life/
  6.  (2002, June 20). Physical Activity Fundamental To Preventing Disease | ASPE. Retrieved October 30, 2019, from https://aspe.hhs.gov/basic-report/physical-activity-fundamental-preventing-disease
  7. (2014, November 14). Stress and Disease – Conditions that May Be Caused … – AARP. Retrieved October 30, 2019, from https://www.aarp.org/health/healthy-living/info-2014/stress-and-disease.html
  8. (n.d.). Don’t Worry and Be Positive: What helps the most in … – NCBI. Retrieved October 30, 2019, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2729270/
choc-cheescake-ganache-cupcakes

The Naturopathic Chef: Gluten Free Vegan Double Chocolate Cheesecake Cupcakes

/27 September 2019/ All MFN blog/

This is one of my most requested holiday desserts. The chocolate is so decadent and the cheesecake filling adds another layer of moist richness to the cake. Plus, you can include a spider web design inside the cake using a marbling technique — perfect for Halloween!

A splash of good coffee brings the super chocolate flavor and aroma. And, you’re adding some powerful brain health and feel-good neurotransmitters to the party!

Cheesecake Filling

  • 1 1/2 cups raw cashews, soaked 4 hours and drained
  • 1 large lemon, juiced (scant 1/4 cup)
  • 1/3 cup coconut oil, melted
  • 1/2 cup + 2 tbsp coconut milk
  • 1/2 cup agave nectar or maple syrup (or honey if not vegan)
  • pinch of salt

Flavor Options

  • 2 tbsp salted natural peanut butter
  • 1/4 cup berries
  • 3 tbsp caramel sauce

Place all ingredients into a high speed blender. Process until completely smooth and creamy. Add any flavor options and pulse to create a swirl effect. Cover tightly with plastic wrap and chill, while making the cupcake batter.

Cupcakes

  • 2 cups gluten free flour
  • 2/3 cup unsweetened cocoa powder
  • 1 tsp baking soda
  • 1 rounded tsp baking powder
  • ½ tsp salt
  • 2 tbsp applesauce or coconut oil
  • ¾ cup coconut sugar
  • 3 tbsp Chia bloomed in ½ cup coffee (this is your egg replacement)
  • 1 ½ tsp Vanilla
  • 3/4 cup Buttermilk (¾ cup vegan milk plus 1 tbsp white vinegar or lemon)
  • 2/3 cup vegan butter (Earth Balance)
  • ½ cup vegan chocolate chips

Preheat oven to 350 degrees. Place 24 cupcake papers in pans and spray lightly with pan spray.

Mix all dry ingredients and set aside. Cream butter and sugar until pale and fluffy. Stir in applesauce. Add Chia “eggs” 1/3 at a time. Blend well after each addition. Stir in Vanilla. Now, add dry ingredients, alternating with Buttermilk. Be sure to end with Buttermilk for a lighter texture. Gently fold in chocolate chips. Spoon batter into prepared cups and top with a dollop or swirl of cheesecake batter.

Use toothpicks or a bamboo skewer to pull white batter into a spiderweb design. You can also fill cupcake liners with a little chocolate batter. Add a good dollop on top and cover with additional chocolate batter, for a cheesecake surprise cupcake. Bake approximately 15 minutes. Any cracks should appear moist inside. Cake will spring back to a light touch.

Coconut Cream Ganache

  • 1 cup vegan chocolate chips
  • ¾ cup coconut cream
  • ¼ tsp vanilla
  • pinch salt

Warm coconut cream gently in small saucepan. Pour chocolate chips into a heatproof bowl. Pour warm cream over chocolate chips and allow to sit 2 minutes. Stir until smooth and glossy. Add vanilla and salt and cool until slightly thick. Dip cooled cupcakes into ganache and place back on cooling rack, to set ganache.

Don’t want to cover your spiderweb design? Place ganache in fridge and chill 40 minutes. Whip with hand mixer on high to create a fluffy ganache mousse. Pipe around outside edge and your spiderweb will have a delicious frame. Feeling really brave? Let your little ghouls and goblins dip their own cupcakes into the ganache.

Phyto Bites

When you’re cooking with The Medicine Chef, we always look at the #DeliciousMedicine contained in our recipes. This decadent dessert is no different: loaded with amino acids and phytonutrients of all types… but, sometimes it’s good for the soul to just enjoy the moment and allow yourself to have some indulgences and fun!

Affectionately referred to as The Walking Encyclopedia of Human Wellness, Fitness Coach, Strength Competitor and Powerlifting pioneer, Tina “The Medicine Chef” Martini is an internationally recognized Naturopathic Chef and star of the cooking show, Tina’s Ageless Kitchen. Tina’s cooking and lifestyle show has reached millions of food and fitness lovers all over the globe. Over the last 30 years, Tina has assisted celebrities, gold-medal athletes and over-scheduled executives naturally achieve radiant health using The Pyramid of Power: balancing Healthy Nutrition and the healing power of food, with Active Fitness and Body Alignment techniques. Working with those who have late-stage cancer, advanced diabetes, cardiovascular and other illnesses, Tina’s clients are astounded at the ease and speed with which they are able to restore their radiant health. Tina believes that maintaining balance in our diet, physical activity, and in our work and spiritual life is the key to our good health, happiness and overall well being. Visit her website, themedicinechef.com