Tag Archives: Nutrition With Beth

Detoxify Your Brain While Sleeping!

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You are probably familiar with your lymphatic system, simply because you can feel many of your lymph nodes, especially when they are swollen!   In addition to protecting your body against infection by producing white blood cells, your lymphatic system also serves as your drainage network. Lymph contains lymphocytes and also waste products and cellular debris together with bacteria and proteins. You can see how important the lymphatic system is to detoxification!  Homeopathic drainage remedies have been around for a long time and we also know that exercise/movement aids in supporting the movement of the lymph. Jumping on a mini rebounder is one of the best ways to support your lymphatic system!

A few years ago, scientific research finally confirmed that the brain also has a drainage system.  This drainage system is now officially named the glymphatic system.  The glymphatic system is most active while we are sleeping deeply.  It drains toxins and debris while we are fast asleep. Among the debris it removes is beta amyloid protein. The less sleep we get, the less beta amyloid clearance.  In fact, a recent study showed that just one night of sleep deprivation resulted in a significant increase in amyloid beta in the brain.

Tempted to cut your sleep short working late, watching Netflix, or engaging in a late night social media binge?  Think twice about cutting back on sleep if you want to take good care of your brain. As mentioned above, the less sleep you get, the less beta amyloid clearance.  And you don’t want a build- up of beta amyloid in the brain.  Unfortunately, a build-up of beta amyloid in the brain in susceptible people first targets the part of the brain that regulates sleep, resulting in a vicious cycle!

So if good sleep hygiene is not a part of your lifestyle, make sleep a priority today to save your brain.  I have written a lot on the importance of sleep: our entire body regenerates while we sleep and important hormones like growth hormone are secreted while we sleep.  And now we know that our brain detoxifies while we sleep too!   Wow!!

Happy Holidays! Are you traveling this year to visit family?

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Travel this time of year can be challenging, especially when you sit next to someone on the airplane who is coughing and sneezing the entire flight!  Your heart goes out to that person but at the same time you wonder why you got stuck next to the sick person and pray that you don’t pick up their bug!

This is when being prepared comes in handy! Always have a bottle of Silvercillin Spray with you, no matter what time of the year. The spray bottle is 4 oz., unfortunately not TSA friendly, so just buy a smaller spray bottle and transfer the Silvercillin Liquid to your TSA compliant bottle. You can pack the bigger bottle in your suitcase that is being checked. When you get on the airplane, do a quick spray down of your seat area to eliminate any potential pathogens.  Also a good idea to use the spray on your hands after you use the ever so fun airplane toilet. Prevention strategy!

If someone sick is sitting close to you, I would also spray some in your throat…pathogens like to lodge there first!  And if you unfortunately get to your destination and feel a sore throat coming on in the next day or two, six sprays to the back of the throat three times daily.  It will either stop the virus in its tracks or at the very least reduce the severity and duration of the cold and sore throat.

As you might have guessed, Silvercillin  is one of my all time favorites! It has saved me and my loved ones over and over again!  What exactly is it?  A highly effective antimicrobial composed of pure silver complexed with purified water. It works so well at preventing colds/flus because it inhibits viral replication! It can be safely used both orally and topically with no known side effects. In fact, it is completely eliminated from the body within 48 hours.  More details here!

Before you leave on your trip, it’s a good idea to take some extra immune support several days before your travel starts and while traveling as well.  These are my favorites this time of year:

  • Vitamin D Complex – 2 capsules daily. Not only does it have immune supporting Vitamin D, but also your other fat soluble vitamins, including Vitamin A, which also supports your immune system and works collaboratively with Vitamin D! Pastured eggs are also a good source of both Vitamins A and D!  And just a little side note, Vitamin D is also helpful for seasonal depression.
  • Zinc Supreme – 1 to 2 capsules daily to support your immune system. Zinc has antiviral activity, including activity against several viruses that cause the common cold.
  • Stellar C – 1 to 2 capsules Stellar C daily. Vitamin C supports a healthy immune system, adrenal function, and formation of healthy skin!
  • Probiotic Supreme DF – 2 capsules daily. Since the majority of your immune system resides in your gut, better take care of that gut flora!

And lastly, when traveling,  make a bigger effort to stay hydrated with water, veggie juices, and herbal teas.  Good rule of thumb is to drink one liter water before flying, one liter while flying (more if a longer flight!) and one to two liters after flying. Some flights still offer Vitamin C rich lime and lemon wedges…a good addition to your water!

Please use this code BETHG15 for a 15% discount on all your immune support support products, valid until 12/31/17 midnight!

Stay healthy during your travels and enjoy the holidays!!

Beth

Wildfires: Protect your lungs and immune system from smoke and help your body detoxify during times of poor air quality

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The Northern California wildfires continue to rage and devastate entire communities. It breaks my heart that so many people have experienced such great loss.  If you live in Northern California, you know how bad the air quality has been over the last few days. As I write this, a very light ash is falling in San Francisco and my eyes and lungs burned as I ran a quick errand outside this morning. I cannot even imagine how bad it is for all the people that live further north in the wine country region.

It occurred to me yesterday as I was meeting with a few doctors in smoky San Mateo that I really need to put together a supplement protocol for respiratory and immune system health during these times of very poor air quality.  And do it soon!  Based on research and clinical effectiveness, here is my best protocol for supporting your health until the air quality gets better.

N-Acetyl-Cysteine:  1 capsule twice daily during exposure to smoke

Quercetin + Nettles – 1 cap three times daily to bring down histamine and inflammation

Detox-Antiox – 2 capsules daily to help combat free radicals and support detoxification

On another note, now is a good time to invest in an air purifier. It is a good idea to run an air purifier all year round, especially if you are an urban dweller. My favorite brand and the one I own: Austin AIR

I hope this information is helpful to you and please let me know how I can be of further assistance.

Beth

Navigating the world of supplements: Do I need to take them and how do I know if I do?

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Should I take supplements?  Do I need them? Can’t I get everything I need from food?

 

These are questions my clients have asked me since my first days of nutrition consulting! And valid questions indeed!  Unfortunately, there is not one blanket answer. Your diet, lifestyle habits, stress levels, alcohol consumption, over the counter (OTC) and prescription medications that you take, gut health, and so much more influence the decision whether or not to supplement.  Thanks to better and better technology, we now have many methods to test for nutritional deficiencies and make decisions based on testing whether or not to supplement.

 

Certain symptoms also point to nutritional deficiencies…you just need to know what to look for. For example, symptoms of a vitamin B6 deficiency include dermatitis, cracked and sore lips, inflamed tongue and mouth, depression, and insomnia.  Symptoms of magnesium deficiency include loss of appetite, nausea, fatigue, weakness, muscle cramps, and in more severe cases abnormal heart rhythms.

 

When I work one-on-one with my clients, I assess current diet, lifestyle, past and current health conditions, medications, stress levels, and toxin exposure to determine whether supplementation is necessary.  I have witnessed so many people taking loads of supplements without really knowing why and with no real plan.  Assessing your current status, testing, and putting together a plan is the best way to go to restore balance and correct any nutritional deficiencies! You can check out my Targeted Nutrition programs here: http://www.nutritionwithbeth.com/targeted-nutrition/

 

With that being said, I recently listened to a great podcast with guest Dr. Tieraona Low Dog, an incredible physician and healer, on the topic of supplements. She pointed to the fact that MANY Americans are deficient in Magnesium, Vitamin D, and Essential Fatty Acids.  Women are twice as likely to be deficient in Vitamin B6 than men, especially if taking oral contraceptives. And guess what, vitamin B6 is required to make serotonin and melatonin.  And dopamine too!  So if you are depressed, anxious, or not sleeping well, be sure to get your vitamin  B6 levels checked!

 

Most OTC drugs and prescription medications deplete vital vitamins and minerals.  And sadly, most of the time these nutrients are not being replaced!  There is a really long list of medications that deplete nutrients; here are several more commonly prescribed and medications and OTC drugs that you should know about:

 

  • If you are on oral contraceptives, please be aware that they deplete vitamins B6, B12, folic acid, and magnesium. Note that these B vitamins are critical to positive mood, energy, good brain health, and proper cell division…very important in the child bearing years!
  • OTC non steroidal anti-inflammatory drugs (NSAIDs) like Ibuprofen and Naproxen deplete folic acid. And aspirin decreases Vitamin C, folic acid, and iron!
  • Antibiotics wipe out your friendly gut bacteria, and general antibiotics deplete all B vitamins and Vitamin K.
  • Statins (which lower cholesterol )are notorious for reducing Coenzyme Q10, which is vital for energy!! Anti-diabetic drugs also reduce CoQ10.

 

Please email me at info@nutritionwithbeth.com for a more comprehensive list of OTC drugs and prescription meds that induce nutrient depletions.

 

Although I prefer to work with you individually and test first, here are general recommendations to cover your bases when it comes to supplementation:

 

Take a quality multi vitamin mineral formula.  If you are a male or a female that is no longer menstruating, choose a formula without iron.  Take extra magnesium before you go to bed if you have trouble sleeping, your muscles feel tense or cramp, or if you experience frequent constipation. See the list of other magnesium deficiency symptoms above.

Have your Vitamin D levels checked by your primary care physician.  Do this first before supplementing with Vitamin D so that you know how much to take.  If you do not like fish or rarely eat it, supplement with a triglyceride form fish oil a few times per week.  I recommend eating fermented foods like kefir, unsweetened yogurt, and sauerkraut.  If you are not a big fan of fermented foods or they are not a regular part of your diet, choose a multi strain probiotic. We are still learning so much about the gut microbiome, but this is a good place to start!

 

Here are a few of my favorites:

 

Twice Daily Multi: does not contain iron so men and post menopausal women can take this multi.

Magnesium Buffered Chelate: one of the best absorbed forms of magnesium

OmegAvail Hi Po: true triglyceride form of fish oil (more easily digested and absorbed)

Probiotic Synergy Spheres: A multi strain probiotic that uses the most advanced patented delivery and shelf stability technology available to ensure maximum potency and viability.

 

I hope you find this helpful in navigating the world of supplements!

Beth

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

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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?

 

  1. 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.
  2. 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!
  3. 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.
  4. 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:

 

  1. Minimize processed sugar, refined carbs, and high fructose corn syrup!
  2. Eat a wide range of colorful berries, veggies, spices and tea.  The Farmers Markets are alive with colors right now!
  3. Increase beets and arugula which are rich in nitrates.
  4. 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.
  5. 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.
  6. Eat less, but go for nutrient dense when you do eat. In other words, make your calories count.
  7. 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!

 

 

 

 

 

Tips to Decrease Lead in Your Water and Cosmetics

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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:

  1. 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!

  2. 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.

  3. 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

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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?

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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!

Feeling stuck in your body?

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beth-stuck in body

 
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!

Beth’s Bounce Back Smoothie

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It’s the holidays, and you went a little overboard last night. Had one too many of those sugary cocktails and ate way too many appetizers. And today you feel bloated, tired, and sluggish. You know that you need some help, something to get you back on track. Time for Beth’s Bounce Back Smoothie! Rehydrate, replenish those minerals and B vitamins depleted by excess alcohol, and support your liver detoxification pathways!

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Recipe:
1/2 cup Coconut water (Source of electrolytes, including magnesium!)
1/2 cup frozen strawberries
1/2 frozen banana (can use regular too)
1 scoop VegeCleanse Plus powder
1 tsp C+BioFizz
*May add more water for a thinner consistency smoothie

Drink slowly within 20 minutes after making. And be sure to drink at least 2 full glasses of water within one hour of consuming your smoothie.

The VegeCleanse Plus powder is a great source of vitamins and minerals to replenish your body! It also provides 18 grams of protein per serving to stabilize your blood sugar and help curb carbohydrate cravings. And it contains all those special nutrients and herbs to support your liver! After all, your liver needs some help today! In addition, it contains greens for antioxi-dant support and extra fiber to fill you up, bind toxins, and stabilize blood sugar.

C+BioFizz is one of my favorites! This effervescent orange flavored powder provides a whopping 2500 mg of Vitamin C per teaspoon and it tastes good!

Enjoy and Bounce Back!