Need more energy to get through the day? Are you supporting your mitochondria?

Posted on May 25, 2016 by bethgil

The hot topic these days in the field of nutrition is how to best take care of our mitochondria, the little but mighty powerhouses in our cells that create energy! I attended the National Association of Nutrition Professionals conference last month and listened to a great lecture by Dr. Robert Rountree. I am sharing with you some important take aways from his talk and steps you can take to care for YOUR mitochondria!

Why is this important? Because the most prominent roles of mitochondria are to produce the energy currency of the cell, ATP! We need ATP for all of our chemical reactions in the body. And the more ATP we have, the better we function and the more energy we have! Mitochondrial dysfunction has been tied to all types of diseases as well as accelerated aging. And who wants that?

What are some basic steps to reverse mitochondrial dysfunction?

Decrease excess free radical exposure by avoiding or limiting alcohol, damaged fats ( i.e. fried foods), refined sugars including high fructose corn syrup, excess calories, and by reducing stress.
Identify and treat sources of inflammation. Inflammation is caused by repeated injuries, poor diet, food allergies, a sedentary lifestyle, over-training, and chronic infections (like gum disease for example). A nutritionist or holistic practitioner can help you with this step!
Resolve digestive or other GI issues. It is Important to address your gut issues now to decrease inflammation and prevent further damage to your mitochondria. A nutritionist can definitely help you if you have digestive issues.
Remove environmental toxic exposures. Please refer to my previous blog for simple steps to reduce daily environmental toxins.

Simple dietary steps to support your mitochondria:

Minimize processed sugar, refined carbs, and high fructose corn syrup!
Eat a wide range of colorful berries, veggies, spices and tea. The Farmers Markets are alive with colors right now!
Increase beets and arugula which are rich in nitrates.
Eat a liberal amounts of healthy fats like extra virgin olive oil, omega 3’s (found in wild salmon and other fatty fish, flaxseeds, etc) and coconut oil.
If you do not have a blood sugar imbalance, try going 12 to 14 hours without eating. This helps to clean up the garbage in the cels. For example, eat dinner at 7:00 pm, and then eat a late breakfast at 9:00 am. If you are on the go in the morning, a protein smoothie will come in handy.
Eat less, but go for nutrient dense when you do eat. In other words, make your calories count.
And lastly, make sure that you are getting all the critical vitamins and minerals to support the making of energy via the Krebs cycle. Remember learning about the Krebs cycle in school? This is my favorite supplement to support the mitochondria and optimal energy levels: Mitochondrial NRG.

So how do you support mitochondrial biogenesis? The making of NEW mitochondria? Keep glucose and insulin levels low! So this means avoiding foods that spike your blood sugar like refined sugars, processed carbs, sweetened beverages, and excess tropical fruits. Next time you visit your physician, ask them to test for hemoglobin A1c. This is a test that measures glucose levels over a period of about three months. You want this number to be low!

Calm Down to Focus: GABA to the rescue!

Posted on April 18, 2016 by bethgil

Do you have days that you just cannot focus? Do you feel scattered and wonder if you have a bad case of ADD? You have so much to do yet you cannot seem to concentrate on anything??

I can relate! And it is the worst feeling. And what makes it even worse is that you get more stressed as time ticks away and you are not getting done what you need to do!

To the rescue: GABA! I LOVE the supplement GABA. I sometimes take it at night to slow down my busy brain and get to sleep. In the day time, I usually go for more energizing nutrients to “charge my brain”, like B vitamins, a few cacao nibs, and even a little caffeine from green tea. And these often do the trick!

But the other day, feeling overwhelmed, scattered and unable to focus, my “charge the brain” supplements were not the right fit! What I needed was a calming agent (but not too calming) that helped me focus at the same time. Ah, yes, my GABA supplement. Introducing one of my all time favorite products: Stress Arrest! Stress Arrest contains both GABA and glycine.

What is GABA? Gamma-Aminobutyric acid is an amino acid and is the chief inhibitory neurotransmitter in the central nervous system. It plays the principal role in reducing neuronal excitability throughout the nervous system. Glycine is also an amino acid and an inhibitory neurotransmitter in the central nervous system, especially in the spinal cord, brainstem, and retina. So we are talking calming here…not excitatory!

Wow! I took one Stress Arrest and 15 minutes later I felt calm and focused! I was able to easily finish my project that just 15 minutes earlier I could not handle. And not only was I able to finish that project, but I quickly finished another one that was on my plate!

I don’t believe in magic bullet drugs or supplements. But my Stress Arrest is now my “go to” when I feel overwhelmed, scattered, and can’t focus. And yes, this does happen even on days that I do morning meditation or yoga! 🙂

Please note: GABA is contraindicated with certain medications, most notably anti-epileptic drugs. Consult your physician before taking GABA if you are on a medication.

Tips to Decrease Lead in Your Water and Cosmetics

Posted on April 14, 2016 by bethgil

In my last blog I wrote that I was waiting for my water lead results. Well, my water lead results are in and thankfully I have very little lead in my water sources. I was asked to collect water samples from three different faucets in my home first thing in the morning, after the water had been sitting in the pipes for at least six hours. These water samples were transferred to test containers and sent to a lab for analysis. Water was collected from the kitchen faucet, the bathroom faucet, and the tub faucet.

My drinking water (from the kitchen) contained 1.82 ppb lead. To put this in context, the EPA standard for drinking water = 15 parts per billion (ppb). So way below the EPA standard. The water from the bathroom sink faucet contained no detectable level of lead and the water from the bath tub contained 5.7 ppb lead.

So what do you do if your water tests over 15 ppb? I learned from the inspection company that did the testing that the excess lead is likely coming from the fixture itself, not the pipes. (Lead in fixtures has only very recently been phased out). Therefore let the water run for 5-10 seconds (as per EPA) before you use/drink the water. Or you can replace the fixture with new/no lead type. A good tip!

A source of lead that I did not mention in Part I of this blog article is cosmetics. Did you know that there are no FDA (Food and Drug Administration) standards on how much lead is allowed in cosmetics, only in the color additives?! For cosmetics this is 20 ppm (parts per million). Lead in cosmetics: FDA

In 2008 the State of CA Attorney General’s Office released a position letter about acceptable amounts of lead in lipstick as per Proposition 65. “Accordingly, based on the data we have reviewed, we do not think Proposition 65 actions would be warranted for lipstick with lead levels less than 5 ppm”.

To decrease your lead exposure, use safe cosmetics! Go to EWG Skin Deep Cosmetics data base to rate your lipstick and other cosmetics! Especially your lipstick, as you are very likely to ingest some of it!

Now on to water filters! I have been researching and asking around in my environmental medicine forums. The water filter you pick really has mostly to do with the quality of water where you live and what needs to be filtered out! That aside, here are my top three picks:

Berkey Water Filters for portable water purification or for counter top:
Berkey water filters remove viruses to purification standards, pathogenic bacteria, cysts and parasites to non detectable levels, and harmful or unwanted chemicals to below detectable levels. Berkey water filters also reduce toxic heavy metals such as lead and mercury without removing the beneficial and nutritional minerals needed to support a healthy body and mind. The only downsides I have heard so far is that that they are a little bulky and you have to watch that you don’t fill the top with more than the bottom can handle. Make sure to also get the fluoride & arsenic filters!

Watts Walter Filters: Counter top reverse osmosis systems that reduce sand, silt, sediment, rust, chloramine, chlorine taste, and odor. Also good for removing flouride! Also offer undercounter water systems that remove Volatile Organic chemicals. Downside to reverse osmosis: The semi-permeable membrane used in reverse osmosis contains tiny pores through which water can flow. These pores are restrictive to bacteria and disease-causing pathogens. However, these pores can also block some naturally occurring minerals in water. Again, it depends on the quality of your water to determine if Reverse Osmosis is a good choice for you.

Aquasana: Offer a variety of water systems that filter chlorine and chloramines, lead, asbestos, giardia, pesticides, herbicides, and Volatile Organic Compounds. Also offer Reverse Osmosis systems.

To test for lead and other chemicals in your home, I recommend the folks at Environmental Inspection Service. They have offices in Los Angeles and Berkeley.

The story of Flint and how to assess your own water for lead and other toxins

Posted on March 23, 2016 by bethgil

The story of lead contamination in the water supply of Flint, Michigan is a tragedy. Many children will suffer learning problems, a lower IQ, and slowed growth. Adults exposed may experience high blood pressure, low kidney function, and reproductive problems. They may also suffer cognitive decline. Certainly, the people of Flint, Michigan will be carefully monitored over the next years to assess the damaging effects of high amounts of lead exposure and what protocols are best suited to counteract the damaging effects.

Yet it is not just the town of Flint, Michigan that is exposed to lead and other toxins in their water. After the Flint news, I decided to test for lead in my own water. Three samples were taken from the kitchen sink, the bathroom sink, and the tub. I am anxiously waiting for the results. I live in an older building that might still have some lead piping. In the meantime, I used scorecard.org to look at other sources of water contamination in my zip code. You may be surprised to learn that your water is not so clean. My zip code (San Francisco County) rated as one of the dirtiest/worst counties for clean water! Yikes! It appears that the surface bodies of water in this area (rivers, streams, estuaries, bays) are polluted with mercury, PCBs (Polychlorinated biphenyls), pesticides, and dioxins.

Thankfully, there are very good water filters that can help us to filter out many of these toxins. In addition, we can also eat foods and take nutrients that support detoxification of these compounds. Because we do not want them stuck in our bodies leading to all kinds of health problems!

Back to the topic of lead, it can also be found in your dishes, cookware, furniture, door knobs, and more. My dishes, cookware, and drinking glasses tested free of lead. As well as most of my furniture. Interestingly, a beautiful antique teapot gifted to me several years ago tested off the charts high in lead. I used that teapot for at least a year before it occurred to me that it probably contained lead. A tip for you: heating liquids or foods in a pot or on a dish with lead increases absorption of the lead. So check out these items too! Many antiques contain lead, as well as older dish ware. However, according to the folks that inspected my home, about 30% of newer dishes also contain lead.

In Part 2 of this blog series, I will report my water results (keeping my fingers crossed that there will be no lead) and my investigation of water filters. If you would like the contact info of the company that tested my home for lead and other toxins, please email me at info@nutritionwithbeth.com

Take a proactive approach this spring and participate in a self guided, safe, and simple to follow 14 day cleanse program to boost your liver function and help rid toxins from your body!

What does weight loss and a fit body mean to you?

Posted on February 24, 2016 by bethgil

Over the years, this definition has greatly changed for me. In my late teens through my late twenties, it was all about calorie counting, restriction, extreme willpower, lack of joy around food, control, and fear of being in social situations where there were a lot of food temptations. It was about being obsessive and it involved a lot of emotional pain. I often want to forget my relationship with food and my body during those years in my life. But it brought me to where I am today and my new definition of a healthy and fit body.

Today, I abhor diets, needless dietary restrictions, and calorie counting. For me, weight loss and achieving healthy body composition is NOT about going on a strict diet for a certain number of weeks or months, using all your willpower to stay on the diet, feeling deprived and like crap while on the diet, and feeling stressed about food.

Healthy weight loss IS about eating healthy and delicious foods that make you feel energetic, clear headed, and less bloated. It is about addressing underlying health issues such as nutrient deficiencies, hormone imbalances, and chemical toxins that slow down metabolism, fat burning, and affect appetite and even food preferences. It IS about experimenting with foods to see what foods give you the most energy and which foods actually slow you down by causing joint pain, brain fog, depression, and digestive distress. It IS about figuring out why you might be stuck in certain patterns and addressing those issues that are keeping you stuck, even if this creates some discomfort. It IS about finding joy when you eat, being comfortable in social situations involving foods, listening to your body, and trusting your body to give you signals when you are headed in the wrong direction. A healthy and fit body includes a healthy relationship with food.

My cleanse program “21 Day Cleanse and Revive” is the perfect opportunity to EXPERIMENT with new foods and figure out what foods make you feel good and what foods make you feel bogged down. My program addresses underlying health issues and support safe detoxification of chemicals and other toxins that slow down your metabolism and cause you to hold onto fat. Take 2 to 3 weeks to slow down a bit and really listen to your body. Discover a new way of eating that brings you long term health and a fit and energetic body that includes peace of mind.

I would love to hear what a fit body means to you!

Why exploring your neighborhood and the spice cumin is good for your brain!

Posted on February 16, 2016 by bethgil

Several years ago I discovered that change of scenery is great for my creativity! Last week I was walking to a local coffee shop several blocks from my home to do a little writing when I discovered Nourish Cafe, a small space serving up plant based organic fare. Wow, fresh juices, smoothies, wraps, and salads! Yum! And lots of gluten free options too! My brain felt stimulated and excited. I asked how long they had been open and the server replied about one year. What?! How did a whole year go by without me knowing that this cafe existed? I was shocked!

New experiences actually stimulate the release of dopamine in our brain… our neurotransmitter responsible for drive, motivation, and pleasure. Actually, even setting goals or working on a new project can stimulate dopamine release. Have you ever moved to a new town or city and felt completely invigorated? Or felt all your senses come alive when vacationing in a new destination? When it comes to food, our brain also likes new taste experiences! It is common for people to get bored with what they cook and lose their appreciation for cooking healthy and tasty foods.

Ordering a new cookbook or just digging up some forgotten recipes is sometimes all it takes to get your enthusiasm back for cooking again! Or just adding one new spice to your spice rack can make a big impact on flavors. I suggest ground cumin if you have not yet tried it in your dishes. I love it on roasted cauliflower, in chicken dishes, and adding it to hearty stews!

If you have no time to cook this week or just need a break, then be sure to take a walk around your neighborhood to see what you discover! Maybe you will find a local cafe serving up healthy and delicious fare…just what your brain needed!

Changing your thoughts and putting together your vision board to increase your energy!

Posted on February 10, 2016 by bethgil

Enjoying the crisp air, deep blue of the sky, and the sunshine on my face during a morning walk, I listened to one of Dave Asprey’s podcasts with guest Wesley Chapman, co-founder of A Human Project, a mission to create a community of empowered youth. Wesley Chapman was incredibly inspiring to me. He has overcome so much abuse and neglect and is now in a place to help youth live out their desired lives. He discussed how we get stuck in our stories and think we can’t be in a certain state or do something we want to do because of our past, lack of resources, and our limitations. How many times have you found yourself saying I can’t do this because or I want to do this BUT…

My big desire for the last decade has always been more energy. For a big chunk of January, my energy plummeted and I felt completely flat. Nothing excited me. I just wanted to sleep and hide at home. While listening to Wesley, I realized that although I had been doing everything I could think of to increase my energy and drive (more sleep, gentle yoga, green smoothies, chicken broth, and supplements to support energy), I had not paid attention to the continuous loop of my thoughts: I have no energy. What is the matter with you? Get it together!

It’s a two way street. The state of your physical body affects your thoughts and emotions, but your thoughts also affect your physical well being. So that evening I put together an energy/vitality Pinterest board. It was very therapeutic, and I even included some yoga poses that I have never been able to do…with the intention that I have a strong enough body to do those yoga poses this year! I looked at my energy board the next morning and changed my thoughts: My body is vital and will support me with all the energy I need today. And yes, I did feel an increase in my energy that day and a much more positive state of mind! I look at my energy board everyday now and align my thoughts with my board. And my energy has stayed elevated! I would love to hear if you have created your own vision boards and how they have impacted you!

And to support the two way street, I continue to eat nourishing foods, take my favorite adrenal support formula and stay dedicated to my yoga practice and early
morning walks!

Feeling stuck in your body?

Posted on January 31, 2016 by bethgil

Are you feeling stuck? We can feel stuck physically, mentally, emotionally, and spiritually. If you are feeling stuck, where is the best place to start? Everyone will have differing opinions on this topic. An easy place to start is your physical body. And of course, we know that the state of your physical body affects your thoughts and emotions.For example, if you have altered gut flora, this may affect the production of your serotonin, which happens to be produced mostly in the gut. Too many unfriendly gut bugs and not enough good ones can deplete serotonin levels, leading to depression, anxiety, and excessive worry.

In the last several years, the word “obesogen” has become quite popular in the health and environmental medicine field. What is an obesogen you might ask? It is simply a dietary, pharmaceutical, or industrial compound that alters metabolism and makes some people gain weight. Many chemicals are know obesogens. These chemicals can alter the number AND size of your fat cells and even affect your hormones that regulate appetite, feelings of fullness, and your food preferences!

If you are a poor detoxifier or are not getting adequate nutrients to support detoxification, these obesogens can get STUCK in your body, specifically in your fat cells! So on a physical level, you are stuck with toxins that are robbing you of your energy, mental clarity, and ideal body composition. What do you do first? Reduce exposure!

Here are three simple steps to reduce exposure to Bisphenol A (aka BPA), a common chemical that is a known obesogen and more recently thought to accumulate in fat tissue.

1. Drink water and other fluids from a stainless steel or glass container. Avoid plastic! This is so easy to do yet makes a BIG impact on your exposure.

2. Store your foods in glass or ceramic containers. Many foods come in glass containers…recycle these containers and use them instead of plastic!

3. Avoid using a hand sanitizer or hand lotion before touching a receipt! BPA is found in receipts. Using a hand sanitizer before you touch a receipt has shown to increase absorption of the BPA 100 fold! Do you go to the grocery store, use a hand sanitizer before touching the grocery cart, and then touch a receipt when you check out? Consider having receipts emailed or texted to you!

Are you in a rut with your smoothie recipes?

Posted on January 29, 2016 by bethgil

Our brains love NEW experiences. Including new experiences to our tastebuds! I don’t know about you, but I tend to find a yummy smoothie recipe and then stick with it a long time…and then it starts to get boring! I was shopping at Whole Foods recently when they were sampling new products. Good day to go!

One of the samples was Harmless Harvest’s raw coconut water with added fair-trade coffee. Now I am not even a coffee drinker, but this was delicious! And low in caffeine too, which for me, is a good thing.

How to make the most of my new coffee coconut water. A new smoothie recipe! And yes, it was a pleasurable experience to my tastebuds! Your brain will love it!

Chocolate Coffee Smoothie with Cashew Butter:

4 to 6 oz oz Harmless Harvest raw coconut water (the version with added fair trade coffee)
1/2 frozen banana
1 heaping tablespoon cashew butter
1 tsp Bullet Proof Brain Octane oil (optional for extra brain support)
1/2 scoop Pure Paleo Chocolate Protein
If you desire a colder smoothie, add a couple ice cubes

Blend and enjoy! YUM!

Top Five Ways to Avoid the Dreaded Cold/Flu During the Holiday Season!

Posted on December 17, 2015 by bethgil

Getting sick during the holidays is such a bummer! One of my primary goals this holiday season is to stay healthy and fit! Here are my top five strategies to stay healthy. I hope they serve you well! And please share with your family and friends!

1. Keep hydrated with water, herbal teas, and vegetable juices. This is so important! I carry around my stainless steel water bottle with me everywhere. I have increased my water intake over the last few weeks to about 3 1/2 liters per day and I also drink about 1/2 liter of herbal tea daily. Which equals about 4 liters of hydrating liquids daily.

2. Do you have an end of year annual with your primary care physician? Get your Vitamin D levels checked! In fact, now is the perfect time to get your Vitamin D levels checked. The days are short and our exposure to sun light is minimized. Knowing your typical vitamin D levels during this time of year can help you to assess how much Vitamin D to supplement during the winter time. Although there are differing opinions about what range constitutes an optimal Vitamin D level, most physicians and researchers agree that anything below 30 is low! And optimal Vitamin D levels are essential to a healthy immune system!

3. Sip on chicken bone broth daily for the next several weeks. If you are too busy to make bone broth, you can purchase at many Whole Foods stores. Here are some local San Francisco Bay area resources too.Three Stone Hearth, Mama Tong Soup. Want to make your own broth but don’t know how? Check out this book: Bone Broth Miracle I sip on 4 to 6 ounces of bone broth with my breakfast in the morning during this time of the year. You can also enjoy it at lunch or dinner time. Think of it as an immune booster supplement!

4. Although it is easy to let exercise go during this busy time of the year, keep moving! If you cannot make it to your normal exercise classes, then try to do more of your errands by foot or bicycle! In fact, being outdoors (even though it’s chilly) helps to decease stress…and we all know that stress contributes to getting sick! When I don’t have time to make it to an exercise class, I put on my jacket, go outside, and make my phone calls while walking!

5. And lastly, but NOT least, get as much sleep as you can! It is really easy to short yourself on sleep when you have end of year projects to wrap up, holiday events to attend, and shopping to finish. However, your immune system reboots while you are sleeping. In fact, your whole body reboots while you are asleep! And this time of the year, it is just natural to sleep more! After all, we only have about 9 to 10 hours of day light!

And what do you do if you still feel that cold coming on? The worst is when you wake up with an itchy throat in the morning. Oh no…not a good sign! No worries, time for a bit of Silvercillin Spray magic! Six sprays to the back of the throat 3x per day and most of the time you can knock out the virus! And even if you do not completely knock it out, it will decrease the severity of your sore throat and cold! Silvercillin Spray is an essential in my medicine cabinet this time of year!

Wishing you a happy and healthy holiday season!

Beth

Nutrition with Beth

Beth Gillespie

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